Waching daily May 28 2018

So you're finally ready to take action. You're committed to losing your belly

fat. You figured out that macros isn't sure from macaroni. What? What's up guys

Carlo Macapinlac here from NewbieFitnessAcademy.com and I created this

MyFitnessPal tutorial video just for you. Before we get the ball rolling, make

sure you like the video, help a brother out by hitting that subscribe button

below and make sure that you stay until the end of the video because I have

something really cool to show you. So once you have it downloaded just click

on the app to open it. MyFitnessPal is probably one of the most powerful tools

when it comes to tracking your macros the best part about it is it's free they

actually have a paid version of the app but we're not gonna worry about that. The

free version is more than good enough to get the job done. Listen, you can't

control what you can't measure. If you don't track what you eat, your diet is

always going to be a guessing game. Okay you can either sign up for a new account

or you can log in if you already have an existing account. For the sake of this

video we're gonna pretend that it's your first time using the app so we're gonna

click on sign up and I'll just walk you through this quickly. You can either sign

up with an email or use your Facebook account. Let's go with the first option

here. Next, the app is gonna ask you about your fitness goal. I'm gonna assume that

you're looking to lose weight here so we're gonna go with the first option

Next you're gonna choose your activity level. I'm on my feet a lot so I'm gonna

go with active here. Your daily calorie budget will depend on this. Just pick one

that best suits your current situation you can always change this later. Next

you're gonna pick your gender, your birthday, and where you live. So we're

just gonna go ahead and do that. Okay once you're done click the arrow on the

top right hand corner. Next you're gonna list your height, your current weight, and

your target weight. Now this might be a reality check for some people especially

if you haven't weighed yourself in a while but hey you got to start somewhere

right? Just a quick tip here, to get your most accurate weight you want to make

sure that you weigh yourself first thing in the morning after going to the

bathroom. That way you'll have a completely empty stomach. You'll also

need a scale. Now if you don't have one handy and for the

sake of following along this video you can just estimate how much you weigh and

just change it later once you have a scale. Let's just say you're 170 pounds

next we're gonna pick our target weight say you want to lose 10 pounds so we're

gonna put a hundred and sixty next you're gonna pick your weekly goal it's

up to you how aggressive you want to be on this, the more aggressive you are, the

less calories you have to eat for the day so just be aware of that. I usually

like going with the recommended one pound a week. If you want to be more

aggressive you can go one and a half next you're going to enter your email

address and a password along with the username. Once you have all that taken

care of you're gonna need to open up your email and verify your account and

once you do all that, you can finally use your login information and you're gonna

end up on this page. This is your home feed. By the way a faster way of signing

up is just using your Facebook account to sign in. Either way works. Now before

we start logging in our food, I want to quickly show you where to change your

weight, activity level, and fitness goals in case you didn't have a scale when you

were signing up. You're gonna head over to this tab that says more with three

dots at the bottom right hand corner you're gonna hit goals and this is where

you can change all the information that you put in earlier. Now, based on all the

personal information that I gave MyFitnessPal when I signed up I have two

thousand two hundred thirty calories that I can spend throughout the day. Your

number will most likely be different. It might be more or it might be less

whatever it is, think of this number as your diet currency. It's your daily

calorie budget. Your job moving forward is to stay under this number if you want

to lose weight which means that if you blow your entire calorie budget for

lunch because you crushed an entire pizza then you'll have nothing left for

the day which probably means that you'll just have to drink water and go to sleep

for dinner. You know what I mean? You have to be sensible about this, maybe you

can have a slice or two so you can live a little, you can definitely fit that

easily in your daily calorie budget. And hey if you want to discover a way on how

to get the body you want while still eating whatever you want then I highly

recommend that you stay until the end of this video. All right once you're ready I

want you to head over to the food diary tab just to the left of the plus sign

at the bottom of the page. This is MyFitnessPal's most powerful tool. It's an

extensive library of anything and everything on the planet that you can

think of when it comes to food. All you have to do is search for the food that

you're about to eat either by typing it on the search bar or scanning the food

packaging's barcode. Set the right serving size and MyFitnessPal will have

the corresponding macronutrients or macros for short for that specific food

your job is to login all your meals throughout the day and as mentioned

earlier stay under your daily calorie budget. It might take you a couple of

try's to get this right as you adjust your serving sizes and that's perfectly

normal let's do a couple of examples here

alright guys for this example we're gonna do some meatball and broccoli

stir-fry with some eggs and we're gonna make it from scratch and I'm gonna show

you how to track it on MyFitnessPal alright so we're gonna start with some

rice here. I've already got some cooked brown rice right here, this is the box where it

came from so I've already got my container here and we're just gonna

measure one cup. You can also use your food scale but I just find this a lot

easier because it's already pre-measured So we're gonna measure one cup alright so

you want to start by hitting add food. So the brand is called uncle ben's so

that's exactly what I'm gonna type. There it is. We're gonna set one cup and we're

good to go you can also change your serving size

here just pick one that makes sense. For this example we have 1 cup so that's

perfect then hit the checkmark at the top when you're done. Next we're gonna do some vegetables they're very low in

calories so you can definitely eat lots of this stuff. I just bought a store brand product right here. So we're actually gonna use our food scale here we're just gonna add it to

our rice okay so we're just gonna set this to 0, I've already got kind of a

cooked version of it and we're just gonna kind of see here we're just gonna

measure let's go with 170 grams here, so roughly 169, maybe one more, there you

go - 175 grams alright so let's look up veggies on the app so we're gonna type

Compliments broccoli. Compliments is the brand name

let's pick broccoli florets because that's what I have. Okay this is a really

cool trick here when you're measuring something on a food scale. The default serving size

is 85 grams, we measured 175 grams so we're just gonna change the serving size

to 1 gram and change the number of servings to 175 grams and again hit the

checkmark when you're done. Next we're gonna add some meatballs, we're just

gonna do 6 for this meal, so we're just gonna grab six, you don't need the food scale for this. And we're good. All right let's hit add food again the brand is called

Compliments lean Italian meatballs so let's look it up, there we go, let's

change the serving size to 1 meatball then let's go 6 servings

Next we've got some eggs. We're gonna need two of them for this meal

I'm just gonna set it aside. This one's easy so let's type eggs, pick the first

one and let's set the number of servings to two

next we're gonna add a little flavor so we're gonna use some sriracha and some

low-sodium teriyaki, all right so we're gonna do two teaspoons just to add some

flavor, good to go...one, two.. you can just eyeball this stuff if you want as well

and then one and two. Close enough. Okay let's look up both of them real quick so

let's type sriracha chili sauce, make sure you pick the right one, change

the number of servings to two and we're good

next let's do Kikkoman teriyaki sauce I'm using the low-sodium version so I

will pick that one, change the serving size two teaspoons okay

this is a perfect example where sometimes MyFitnessPal doesn't list the

serving size that you're looking for and that's okay

just pick the closest one that you can find so for this instance let's just go

tablespoon, it's not the end of the world change it to two servings and we're set

now let me be the first to tell you I'm not a good cook so I'm just gonna toss

everything in the pan and hope for the best

and here we are looks pretty good to me are you starting to see how powerful

this is? There's so much food there and my entire meal is only 554 calories just

to give you some perspective a Big Mac has 563 calories and it's definitely not

as filling, you usually have to chase it with a side of fries and a coke next

thing you know you're looking at an 1,100 calorie meal that's twice the

amount of calories of the meal we just made. All right so let's say you wanna have a snack and

you want to eat some rice chips. So we actually have a bag right here and we're just gonna measure 20 grams and I'm gonna show you how to track that

on myfitnesspal so we're just gonna set this to zero, and then we're just gonna measure 20 grams, there we go maybe one more, and 21 grams.

Now I'm just gonna open up the app, we're gonna use the barcode scanner and we're gonna see if we can get it here. There we go. Alright here we are

after scanning the barcode. Again adjust the serving size to 1 gram, then do 21

servings and we're good. And you just repeat this process for the rest of the

food that you eat for the day. Easy peasy right? Now as a general guideline you

want to aim for a 40/30/30 split for your daily calorie budget. 40%

fat, 30% carbs, and 30% protein. The carbs and fat percentages are

interchangeable depending if you want to be on a high fat or high carb diet, it's

up to you. I personally recommend going on a high fat, low carb diet especially

if you have more weight to lose. The less carbs you eat, the faster it'll be for

your body to start using your own body fat as a source of fuel. Yes there is a

way for your body to become a fat-burning machine, more on this at the

end of this video. By the way if you want to see where you're at with your

percentages, just hit your daily calorie budget and it'll pull up your numbers

here's mine I like being on a high-fat diet so I'm

at 50% fat, 30% protein, and 20% carbs. And that's it. Again if we apply the 80/20

principle here, this is the 20% work that'll get you 80% of your results as

long as you track everything and stay under your daily calorie budget,you're

good to go are you starting to see how powerful

this is? I mean this isn't rocket science, right? You have it in you to succeed

Does tracking your macros take a little bit of work? Sure, but if you don't do

this, your diet will always be a guessing game.That's why people can't seem to

lose weight even when they think they're eating "healthy". One last note here guys

you probably noticed that you can also track your water and exercise it's up to

you if you want to do that. I find that it's not as important and it's hard to

track how many calories you're burning when you workout. My recommendation is to

just make sure that you're drinking enough water and you're doing some form

of resistance training. Pretty simple, right? Now

if you guys want short but highly effective workout videos, make sure you

subscribe to my channel where I post free workout videos every week. All you

have to do is show up and follow along alright guys hope you guys enjoyed this

MyFitnessPal tutorial video. Now if you're really serious about losing weight and

finally getting that elusive six-pack without giving up your favorite food then

you're gonna love my book, The No Diet Diet. How to get the body you want while

still eating whatever you want. Because it's one thing to track your macros but

it's another thing to have a proven system you can rely on. You can get

access to it by clicking on the link just below this video and if you love

this video then the book will blow your mind. You can also just go on Amazon and

just type The No Diet Diet on the search bar and there it is

You can also download my free ultimate diet hack cheat sheet where I reveal

nine quick ways to mindlessly hack your diet as a bonus for making it all the

way to the end of this video think of the cheat sheet as Jedi mind

trick to your diet. Just click on the link below and I'll send it to you right

away alright I'll see you in the next video

next we're gonna add some meatballs so just