ame="propeller" content="02f1b642def36e05354c3e5076063240"> October 2019 ~ XBEFIT

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted II Denis Waitley

TRACK YOUR MACROS !!



If you want to properly track your calories and macros, you need to get a sense of the caloric content of each macro.The three major macros are, carbohydrates, Fats and proteins 

Carbohydrates help in  providing us with energy, and have 4 calories per gram, so if you are  eating 250g of carbs a day, that contributes 1,000 total calories.
Fats help in supporting hormones, and have 9 calories per gram. Fat is the most calorically dense macro, and can be more filling. If you eat 80g fat everyday, that contributes to 720 calories.   

Protein, we all know helps in repairing the muscles after we workout, and has 4 calories per gram. If you eat 150g protein everyday, that contributes to 600 calories.      

So let's put all those numbers together: From the examples above, let's say one person one day eats 250g carbs, 80g fat and 150g protein. All that combined comes out to 2,320 calories. 1,000 calories coming from carbs (250g x 4 calories/g), 720 calories coming from fat (80gx9 calories/g), and 600 calories coming from protein (150g x 4 calories/g).Depending on your body goals,whether it is gaining muscle or loosing weight you can adjust your macros. Add 500 calories to your diet if you want to gain weight or if you want to lose weight you need to be in a deficit of 500 calories.      

Hope this helps if you're struggling with macro tracking!
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“Respect your body. It’s the only one you get.” My fitness journey started in 2015 when i completed my graduation, I was an underweight guy with a weight of 49 Kg and standing 5ft 10inch. Before 2015 for almost 5 years I was taking medicines on daily basis due to tapeworm in my brain which, the continuous consumption of medicine made my liver weak and this effected my growth. After finishing my degree ,I finally decided that I need to fix myself. Then I started working out and it changed my life. I didn't wanted to go to gym as i was skinny guy and lacked confidence, So I started with home workout (push ups pull ups) . I red articles, magazines, videos just to learn how to grow. In just 8 months without any coach or nutritionist I gained 20 Kg. This boosted my confidence a lot. Now Today I weigh 73 Kg a fit lean guy with max for Deadlifts: 330 lbs (2 Reps) Squat: 242 lbs (6 Reps) Bench: 209 lbs (6 Reps) I am still learning a lot and want to share what I have learned during my fitness journey. Lets learn and grow together.- love and peace

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