In this vlog, Daniel Bourke conducts an "untracked" macro experiment after not logging his macronutrients for 6‑8 months. He starts the day at about 3:15 PM, having trained earlier and only drinking black coffee. He estimates his total daily intake will be 2,500‑3,000 kcal with protein 150‑180 g, carbs 350‑400 g, and fat 80‑110 g. He records every meal on video and logs the foods in MyFitnessPal. The meals include a fruit‑nut snack, a protein pancake with almond butter and egg whites, a pre‑dodgeball snack of popcorn, rice cake, banana, and almond butter, a homemade chicken‑lentil‑vegetable curry, and a post‑dodgeball snack of almonds, BCAAs, and greens. After a dodgeball game, he logs the final totals: 172 g protein, 344 g carbs, and 111 g fat, hitting his protein and carb targets and slightly exceeding fat. He reflects that his long‑term eating habits make his estimates fairly accurate, notes a slight calorie surplus, and mentions logistical issues with uploading due to shared internet. He concludes the experiment was successful and plans to repeat it.
Chapters
So I haven't tracked my macros in like 6 to 8 months, and today I'm going to do an experiment. I'm going to eat normally, how I normally would, and see where I end up in terms of macronutrient ranges. I've wrote down some estimates here. Oh, by the way, it's like 3, quarter past 3 PM on a Monday. I've already trained, but I haven't eaten all day. I had like some black coffee this morning, thanks to my boy Nedgy. Shout out to my boy. So my estimates for today of what I'll eat, I think it'll be around maybe 2,500-3,000 calories, but I'm guessing protein will end up somewhere between 150 and 180 grams, carbs will end up between 350 and 400 grams, and fats will end up between 80 and 110 grams. So I'm going to film everything, each meal that I eat. I'll show you how I track it in MyFitnessPal. We'll see where we end up. Meal number 1. Got 2 plums, about 30 almonds, 10 pistachios, some beans, some brown rice and quinoa. Got some avocado dip over there though, so— Where you feel it? Wow, I can feel it in my plums. So I'm gonna break the fast with this stuff, and then, uh, I'll probably eat in the next hour as well because I got a lot of calories to eat before I go to bed tonight. Meal number 2, got protein pancake with some mixed berries and almond butter, about 35 grams almond butter, half a carton of egg whites, and half glass orange juice with creatine in it. I only ate about an hour and a half ago, but I'm gonna have another meal now because I didn't eat till 3 PM and I need to eat a lot of calories before dodgeball tonight. I got dodgeball at 8:50, so that'll be good fun then. Meal 3, we've got some— got a bit of a snack before dodgeball. Popcorn, rice cake with banana and almond butter. The rest of that banana. I got some food here cooking for later tonight. Chicken, lentils, vegetables. Zeno, how the carrots tasting? Pretty fresh. What do we got? What do we got tonight? Dodgeball. Dodgeball. It's game day, baby. So we've got dodgeball in an hour, so I'm only eating something light. And I know this is mostly carbs just here, so I'll come home and get the majority of my protein in the chicken curry that I'm cooking later. See you then. Meal 4, post-dodgeball. This will probably be my last meal of the day. It is 10:13 PM. Check it out. 30 almonds, 200 grams green chicken curry, cup and a half of lentils, 2 cups of broccoli and other greens, BCAAs post-workout. But let's see where we ended up on MyFitnessPal. So what were the goals? I think it was between 150 and 180 protein, 350-400 carbs, and 80 and 110 fats. And I haven't really planned out today at all, I just ate as if I normally would. But I'll show you what I got on MyFitnessPal. Let's check it out. So protein total 172, carbohydrates 344, Fat, 111. So, right on point with the protein and carbohydrates. I'm probably just a little bit high on the fat. I'll give you some proof, if you can see it. There we go. Protein up the top. Carbohydrates. Fat. Didn't end up too bad in the end. But, haven't tracked my macros in like 6 to 8 months. Reason I can sort of just guesstimate where I'm at is just because I ate the same sort of macro ranges for almost 2 years. And so right now I think I'm in a slight calorie surplus because I've, I've been weighing in at slightly heavier over the past 12 months or so since competing in May of 2015. But I'm gonna eat this, record a podcast, I'll edit this video, upload it within the next few days. Um, when I get some faster internet. Or because living at home with, with 4 brothers or 3 brothers sharing the internet, if I start uploading, they all lag out. But thank you all for watching. This has been, uh, Untracked macro experiment day. I'm pretty happy with that. I'm pretty happy with that. We'll do it again in the future. Have an awesome day.
