What are Macros and How to Count Macros

What are Macros and How to Count Macros


hey everyone it’s Jeremy here and today I want to go over with you guys about what our macros and today I want to help give you guys a basic understanding of what macros are where they come from and how many calories each one has and yeah so let’s go ahead and get into it but guys this is actually going to be a part of a video series I’m doing called 10 things to know about working out or it’s gonna be something along those lines but um yeah make sure you guys like comment and subscribe so that you guys can see all the other videos about that I know usually top 10 videos just go over like a quick like oh like these are there’s 10 things to know but I want to make it a series so that I can go into a little bit of a detail about each one because all these have a really big impact on when you’re working out and your nutrition and all the other things they go into like trying to like build a better body and build a healthier lifestyle so let’s go ahead and get right into it so what are macros well simply put it macros are the three macronutrients that you need to eat to in order to survive and they give us energy so there’s carbohydrates protein and fat now cut put it simply they all have a certain amount of calories carbohydrates have four calories proteins have four calories and fats have nine calories now you’re probably asking well what are calories calories simply put is the amount of energy that food gives you we don’t really need to know anything more about that now um you’re probably thinking where we’re like why do I need to know about macros when it comes to working out and oh like what does this have to do with anything well the thing is is you need to know about your macros and your nutrition to optimize them properly so that you can hit your goals whether your goal is to maintain your body weight lose body fat gain muscle mass maybe in some cases a game body fat okay some people actually do need to get you body fat because below a certain level you’re actually going to be messing with your hormones and your testosterone okay now I want to go over with you guys a few different topics about how you should be eating them where they come from how much you should be eating how to track your serving sizes and all that so let’s go ahead and jump right into this all right shall we so let’s get started with carbs okay now there’s a lot of people saying jerks make you fat carbs are the devil car carbs after 6:00 p.m. were the worst step out away from me [Music] carbs don’t make you fat okay a caloric surplus makes you fat okay caloric surplus simply means you’re taking in more energy than you’re expending okay so you’re eating more than you’re burning basically no carbs can come from a lot of different places they come from fruits they come from vegetables they come from whole grains they come from pasta potato beets you know like basically anything that not meat that’s not just solid meat or an oil has a carbon it pretty much any way you track your carbs really is up to you but I think the most popular way in the easiest ways to use an app like MyFitnessPal and just go ahead and download that and go ahead and search up the food that like you’re looking looking for so let’s say we want to like track canna beans right and let’s say this beans had 10 grams of carbs for every two ounces and let’s say you had 20 ounces beans so what you’re gonna need to do is you’re gonna need to get a food scale you’re gonna go ahead take a look at the nutrition label on your can of beans and it’ll say oh it has 10 grams for 10 grams of carbs for every 2 ounces so you can take your MyFitnessPal you’re gonna go ahead scan the barcode or just go ahead and search it up you will enter oh I had that you will find the beans and you’ll be like okay well I had two servings of this so you’ll change it to two and then it’ll bring up the amount of calories that you had okay so let’s go ahead and review that one more time you take your food you go ahead weigh it on your food scale you can go to Walmart and get one for like $10 ok they’re not that expensive so get a food scale guys you have to have one and make sure that you’re weighing it don’t try to use the cups and eyeball it all right you want to be weighing your food and then after you go ahead and weigh it just insert the amount of servings that equals to so let’s say it was 2 ounces for one serving but you had 4 ounces and it was 10 grams of carbs then you went and had Twitter yeah wait am i doing [Music] I know why couldn’t you basic math for something for a second yeah so that’s how the way how are you gonna track your macros so now it gets a little more complicated because there are such things as simple and complex carbs okay but I want to keep it as simple as possible for you guys simple carbs are anything that is basically sugar okay so that is sugar white bread white pasta white rice basically anything that is white and a straight and straight and male I’m joking but anything that is basically white is a bleached and broken down and processed a lot so it makes it simple carbs so that it processes kind of like sugar now then there’s complex carbs and this is a little complicated because you kind of fall into this gray area with fruits and vegetables because some fruits have sugar in them but they’re so complex because it’s part of a fruit and then some vegetables are the same way so but honestly like fruits and vegetables like with your with your vegetables you can use as much because they’re so low in calories it’s never gonna really matter but um fruits just make sure you’re not eating a ton of fruit like don’t have like ten apples in one day because let’s say it’s 85 calories and you had ten apples that’s 850 calories right so make sure that you’re not just overdoing it on your on your fruits but make sure that you are still tracking those and then they’re complex carbs that are just the whole grain and high in fiber kinds of carbs like your whole grain bread your whole grain pasta you know basically anything brown brown rice those are the less processed foods and they’re gonna have the more whole grains and those are going to be a slower releasing carbohydrates now that’s the big difference between the slope between the complex and the simple carbohydrate is a simple carbohydrate gets broken down quicker like sugar and it gets in your bloodstream fast and then a complex one takes longer because it’s a more whole grain and it’s more dense so it’s a slow releasing energy that will sustain you for a longer period of time they usually are higher in fiber so it makes you feel more full now let’s move on to protein protein is the basic building blocks of each muscle okay it’s a very improved crucial that you have a lot proteinated diet whether trying to gain muscle lose body fat maintain your weight because protein is very essential especially if you guys are weight training it’s very essential to your guys’s recovery to make sure you don’t burn off any muscle okay now I definitely recommend that you guys are trying to get your protein from lean sources okay now there’s a lot of ways you can get protein okay you can get it through you can get through fish eggs chicken so poultry red meat what else is there dairy protein powders vegan protein powders plant-based proteins beans you know like there’s a lot of different ways to get protein but um the best ways I believe are just um whey protein and lean lean meats so like chicken breast chicken thighs if you cut off a little bit of a fat on the thighs something like anything above 90 percent beef I believe is good but um you know the way we’re going to check our protein is the same way we track our carbs and our fats honestly it’s the exact same way you know you just take the serving size and you just multiply it by how many servings you had and that’s just all you really got to do so make sure you guys are tracking that and now like I said you guys are going to want to make sure that you’re not consuming too many unintentional fats with your protein like let’s say you’re getting ground beef and you get the 73 27 % that’s gonna be really really high in fat so we got to make sure that we steer away from that guys okay because that’s gonna have a ton of like unintentional fat cat fat calories that you don’t want that’s gonna really mess up your diet okay so then that’s gonna bring us to the final macronutrients which have the highest calories per gram which is 9 grams remember carbs have 4 protein has 4 as well ok so you’re definitely gonna be eating less grams of fat then you would be any other macro and fats can be found in oils butter meat dairy nuts um a lot of things so the amount of fat that you’re eating is the same as so the way you so the way you track your fat like I says the same way you track your carbs and your proteins just weigh it to the serving size now there are a few different kinds of fats though they’re saturated unsaturated and trans-fats you should be pretty much trying to avoid trans fats because there’s a lot of correlation between trans fat and heart disease and coronary artery disease as well however you need to make sure and I mean like you really need to make sure they’re having enough fats in your diet because um the amount of fats you take in is going to help regulate your testosterone your HGH and also proper brain functionality okay and a same thing with carbs that’s why carbs don’t make you fat carbs are actually very essential for your diet because your brain energy actually runs off of carbs and then it’s hormone producing abilities and also like it’s a recovery and all that is actually linked to your fats so you guys got to make sure that you’re having enough carbs and a fat and a protein that’s why they’re the three macronutrients you need to consume a lot of them okay so that’s a basic rundown of the three macronutrients that you guys need to know about and like I said this is part of a video series that I’m doing so make sure you guys like comment um your thoughts and opinions if there was anything that I missed please let me know there’s anything else any other things that you want to know about working out I’m definitely gonna be doing a video on intermittent fasting check that out and I’m definitely gonna be doing another video about the importance of leg day so I hope you guys check that out as well but please make sure you like comment and subscribe and turn on the bail notifications so you guys can see my other videos but guys please let me know if there’s anything else that you guys want to see also let me know how you guys are breaking down your macros and what percentage they are I’m currently doing 40% carbs 30% protein 30% fat that seems to be a good diet structure for me and it allows me to eat a lot of foods that I like to eat so let me know how you guys are breaking it down I’d like to hear from you guys in the comments ok talk to you guys later bye [Music]

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