How To Track Your Macros

What's up everyone? So topic that I really should have covered a long time ago, and that is how to track your macronutrients. If you're in any way, you know, advanced in your training and your nutrition, you're probably doing this already. So I'm going to make this video as simple as possible. I'm going to speak in it as if I'm talking to a complete beginner because I don't want anyone to watch this video and not be able to track their macronutrients after. So I'm gonna start at the very beginning. First of all, what are macronutrients? Macronutrients are your protein, carbohydrates, and fat, and they are what make up your calories. They're what makes up your diet. Secondly, why do you wanna track them? Well, depending on your goals and the individual, we're all gonna have different levels of macronutrients. Some people need more protein than others depending on lean body mass. Some people need more carbohydrates than others depending on activity levels. I could really go on and on, but The point is, you— if you want some fast, quick, solid results, you should track your macronutrients. I've been tracking my macros for a few years now, and when I think of the times when I used to not do that, the results I've had were— when I started tracking macros were literally incomparable. So the easiest way to show people how to do it is use some examples and actually physically do it myself. So let's kick it off. Alright, firstly, let's start with what you're gonna need. You're gonna need a smartphone, which pretty much everyone has nowadays, and you're gonna need to download the app MyFitnessPal. Most people will agree it's definitely the most advanced and easiest app to track your macros. Secondly, you'll need a digital food scale. You can pick one up for a tenner or €13 in Argos. You can get them anywhere. So there you go, there's your counting macros starter pack. Alright, so now you're seeing things through the eyes of Lip. Crazy. All I do is I put my bowl on the scale, set it to zero, and see, this is the thing that I don't get. People complain, they say it takes too much time to weigh their food, but it takes the same amount of time to put your bowl on the counter than it does on the scales. Just this one is gonna get you shredded. So, right, say I want 50 grams of oats. There we go, 50. It doesn't even have to be that exact. So then all I have to do is scan it and then up it comes. Click on 1 gram. 50 grams. So 2.8 grams of fat, 31 grams of carbs, and 5.7 grams of protein. And you don't even have to count it. You can just click Add Food, and then it all— MyFitnessPal just adds it all up for the day. It's really that easy that it's gotten to the stage where you can just scan it. All right, again, um, let's look at another example. Um, put your bowl, sauce, or whatever it is on the scales. Again, it's not going to take up your whole day. Set it to zero and put in whatever, as much rice you want. So let's see, yeah, again, let's just go for 54. So again, just search, so this time just search white rice, and if another brand like Sainsbury's or something comes up, it doesn't matter, it's not going to make a difference at all. Mm, there we go. 0.5 grams of fat, 42 grams of carbs, and 4.7 grams of protein. I think, I think you get it by now. Enter. Also, here's another trick. Let's say what you're eating doesn't have a barcode and you can't find it in the search bar. And so for those who— you may or may not know, I work for a nutrition company that makes pre-made, you know, sports meals, healthy nutritious meals. And, you know, with the macros on them and all that. So let's just say it doesn't have a barcode and I can't find it on search, but it has the macros on the front. So that meal I'm about to eat there has 41 grams of protein. So you can just search protein and put it to 41, and again, it'll sort the calories out and everything for you, and it'll just be pure protein. You can do the same with fats and carbs too. Oh man, I am going to devour this. It is ginger and lime chicken with sweet potato and kale, and then 2 chicken satay skewers. I'm gonna get back to the counting macros tutorial after this. Right, so I think you got it by now. Just, you know, weigh and scan, you know, weigh and search, or weigh and put it in— yeah, put in the numbers yourself. And also, you're probably thinking to yourself, like, oh, you know, fuck this. Do I have to weigh food for the rest of my life? No. A lot of times people will come to me and they say, hey Rob, I'm not losing weight, or even vice versa, hey Rob, I'm not gaining weight. So I say, look, right, do this, track your macros for 3-5 days, and you'll get a much better understanding of how much food you're taking in. 9 times out of 10, they come back to me, "Whoa, I did not know I was eating that much. No wonder I'm not losing any weight." And on the flip side, "Wow, I did not know I was under-eating. No wonder I'm not gaining weight." You know, how else would you know how much you're eating without tracking it? So, you know, it's gone to the stage with me, I've been doing this for years now, so I can go out to dinner with my friends and, you know, look at a dinner and say, "Yeah, it was roughly this and that. I'll just factor that in later." Now you know I can be sociable, I can go to family events, I don't have to worry about it. Because you don't want to be that guy that some chick asks you out on a date, she goes, "Hey, hey, do you want to go out to dinner tonight?" And your mind goes, "Oh no, sorry babe, I can't do it, I'm cutting at the moment." Screw that. You learn how to track your macros, you learn how to enjoy food in moderation, You say to her, "Sure, babe. Pick you up at 8. I'll just make the dinner fit my macros, and then afterwards, I'll make you fit my macros. Know what I'm saying?" Motherfucker. So it really is kind of a great thing to learn how to do. It'll help you just become the master of your own diet. I can say myself, I have a great relationship with food, and I did not used to have. I used to have a very bad relationship with food. It's another day's chat. But, um, so try it out anyways, even for a few days, and you'll get such a better understanding of what you're eating. Hope this video was clear, and if not, always feel free to inbox my Facebook page or whatever. That's all for today. Like, comment, subscribe. Keep it real. I'm out.