[Music] so one thing I get asked about a lot is macronutrients otherwise known as macros and I thought I would show you guys today how to actually track your Macros now if you want to know what macros are why you should track them uh the different splits out there I will link an article from my website down below which explains all of it but if you guys want it in video format leave me a comment and I can make that happen but for today it's how to track your Macros so let's get started all right guys so you're going to need a couple things to start tracking your Macros all right guys so the first tool you are going to need is a scale um anything will do mine is called SmartWay I'm really not sure where it it's from I think it was you know 10 15 pounds on Amazon uh been pretty useful so far the main key is that you have a couple different units um for example I can measure my liquid and my food with this you can't manage what you can't measure and this will be your number one best friend while tracking your Macros while either trying to do a lean bulk or trying to cut this will be your best friend all right guys so next you're going to have to go ahead and get some food to track [Music] only joking guys all right guys so let's go into my carb section I could have some bage uh some cereal but I think I'm going to go for two packets of insta notes that's what we're going to track let's go all right guys so the last thing you're going to need is you know an iPhone a computer an Android whatever you want to use and whatever supports apps like my macros plus fit Aly macros My Fitness Pal whatever app you want to use um I know there's a lot of Fitness bands out there like uh Jawbone Jawbone Up um or Fitbit and they have inhouse uh macro tracking whatever you want to use it's up to you personally I use Fitness Pal and for this demonstration that's what we'll be using so the first step is to take your scale turn it on put a bowl or a plate whatever you are going to use uh to actually you know prepare your food right here I've got a bowl you can see it goes to 331 G now what we're going to do is we're going to hit on off for a zero and that zeros out the scale the scale is now not taking into consideration the weight of the bowl so guys the next step is to actually open up whatever you're preparing as you can see right here and put it in the bowl now I'm using instant oats and if you look on the My Fitness Pal database you'll actually find that you know it comes as a unit of uh sache so I don't really need to worry about this section but I'm just going to do it for the purpose of the video If I Was preparing chicken I would have whole prepared chicken breast I'd put that on there so I could know what to track you know if I had basmati rice I'd put that on there because you know certain things they have different measurements for in this case if I go on my fitness pal there's going to be a sachche and it'll already have the uh measurements um or the uh you know the grams for it on there uh and all the macronutrients per sache but you can see either way we have 73 G here so now what we're going to go ahead and do is uh go on our my fitness Pile app so guys next thing you're going to do is actually come on to whatever app you're using as I said I'm using my fitness pal you are going to go food you know whatever meal it is breakfast for example and as you can see I actually have it in my history oh it's so simple porridge now as I said comes in a sache you know a measurement so I went ahead and put two sachet in there and you can see that comes out to 270 calories 4. 6 fat uh 48 carbs and uh where is it h six protein go ahead and put that in so the next thing we're going to do is actually zero out the scale once again and switch it over to m l so we are going to pour some milk in here and I am shooting for roughly 200 219 let's go 220 220 221 all right obviously you know I'm not on a cut I'm not on a lean bulk phase really I'm not tracking my macros so the fact that it is at 21 isn't too big of an issue if you're aiming for 100 just be careful guys because then it makes everything just a bit harder so once again going to come back on the app food uh where is it breakfast and here is actually I use gold top milk which is uh very fatty normally but this time I just use you know the standard full fat SS breze milk so we're actually going to go ahead and scan press the scan thing right here then you get your Carn of milk whatever you use and you scan it like that and it really is as simple as that guys I used um we'll go for 1 ml and we used 20 21 ml so that comes out to 148 calories 9. 9 carbs 7.
3 protein and 8. 8 fat so we go ahead and punch that in and you can see it's all up in our database you can see the breakfast we've got the oat so simple as well as well as the British whole milk so now we're going to go ahead and pop this in the microwave put in for 2 minutes all right guys so we're actually popping this back on the scale cuz I want to put one last thing in it a bit of honey all right so for the last time you're actually going to go ahead and pull off my fitness pile breakfast use the scanner as you can see right here scan you've got it all set so now let's go ahead and put this in so guys I think I am going to put I put on grams as you can see 8 G of honey so let's go ahead and punch that in so we switch it over to serving size 1 G and we have eight in there that's 26 calories 6.
