TRACKING MACROS

Using an App

Using a macro tracking app such as my fitness pal enables you to input foods and you can see how your allowances change throughout the day as you input food.

You will not input any exercise, not even your steps (please make sure it isn't synced to a different app, such as the health app) the calories I have set include the exercise we prescribe. You will need to set your macro goals as per the plan prescribed with a 40% protein, 40% carbs and 20% fat split.

Be Honest

You must track EVERYTHING, condiments, drinks, sugar and milk in drinks, alcohol, nibbles, EVERYTHING.

Weigh Your Food

You should weigh ALL FOOD. DO NOT guess, its amazing how the calories from those extra few grams can add up.  A small set of electronic scales should do the job.

FAT, Protein & Carbs

You also need to make sure you are inputting the correct information in your diary, that the food has the correct fat, protein and carbohydrate value, and the nutritional information is for the food cooked or raw (the weight of the food may change once cooked). Please be aware the food plans are cooked values and on tracking apps they will show as uncooked values.

Micronutrients

Follow the food plan as a guide on how much should be vegetables ect. Micronutritents (vitamins and minerals are crucial).

Nutritional Info

If you can't track a food find one that is similar, make sure when you click on it the carbs, fats and protein are listed. Preparing your own food is advised, only guess if it is completely unavoidable. Most restaurants now have nutritional information on their websites so you can plan ahead if you are eating out.

Allowance

Ensure you are putting your food in your diary throughout the day to meet your macro goals. You can be under or over by 5g-10g for each macro and should be aiming to stay within 100 calories either side of your set calories.

Regular Eating

Eating regularly maintains blood sugar levels leaving hunger at bay. I would recommend three balanced meals a day and two snacks, this should be spaced out every few hours and in each meal and snack aim for them to have carbs, fats and protein.

Be Realistic

You should NOT save all your calories for one or two meals, for alcohol, or starve through the week and binge on a weekend. You will not get results this way.