Know your macros. Your ability to stick to a plan and see noticeable results will depend on your food intake, your conditioning plan, adequate recovery and your ability to deal with everyday life in a proactive way. From a food standpoint, the critical factors when looking at body re-composition are: 1. Caloric intake. If you know your exact caloric intake for the desired outcome you choose and stick with it consistently for weeks, without compromise, you will see changes. 2.