Hey what's up guys, Sean Nalewanyj here of BodyTransformationTruth.com, and in this video
I want to give you a quick tip when it comes to accurately tracking your calories and macros.
So, if you’re truly serious about transforming your body in the fastest and in the most efficient
way possible, then proper dietary tracking is pretty important.
If you’re trying to create a calorie surplus that optimizes lean muscle growth while minimizing
fat gains, or a proper calorie deficit that optimizes fat loss while minimizing muscle
loss, then you do need to be tracking your food intake with a reasonable level of accuracy
each day.
However, if you’re trying to go about this by using typical measuring cups or spoons,
then there’s a very good chance that you’re actually missing the mark without even realizing
it.
And this is because measuring cups are intended to measure volume rather than weight, and
depending on the shape of the particular item that you’re trying to measure out, how hard
you press or what angle you pour at, measuring cups and spoons can often be very inconsistent
and end up providing you with quite a few more or quite a few less calories than you
think you’re actually getting.
Now this may not be a big deal if it only happens here and there, but if you add up
these inaccurate measurements over the course of a full day or a full week then it truly
can have a real negative impact on your bottom line results.
When you consider the fact that consistently gaining new muscle or losing fat on a weekly
basis comes down to just a few hundred calories give or take each day, you’ll quickly see
how important this really is.
So, if you want to precisely track your overall calorie and your overall macronutrient intake
in order to fully maximize your results, then you need to be using a food scale when weighing
out your portions.
For example, 1 cup of brown rice should deliver about 195 grams of total weight and provide
215 calories.
But measure out that 1 cup of rice using a regular measuring cup and then measure the
actual weight using a food scale, and you’ll often find that the amounts differ by quite
a bit.
Or take 1 tablespoon of peanut butter as another example.
That should provide you with 15 grams of total weight and about 100 calories, but since most
people’s idea of a “tablespoon of peanut butter” varies quite a bit, you’ll often
end up with total calorie amounts that range all over the map.
So the only way to know for certain that you’re getting the correct amount of rice or peanut
butter or oatmeal or pasta etcetera is to simply weigh it out on a food scale first.
Now, I understand that the use of a food scale might sound overly “obsessive” to some
people, so I should mention the following points.
First off, using a food scale is actually very easy and it really doesn’t require
any more time or hassle above and beyond using regular measuring cups.
Secondly, using a food scale really is the only way for you to accurately determine exactly
how much protein, carbohydrates and total calories you’re taking in each day.
If you are training hard at the gym and putting in the effort to consistently stick to your
meal plan, then the last thing you’d want to do is accidently sabotage your results
by simply not measuring out your portions correctly.
And finally, all of the information here assumes that your goal is to achieve the very best
results possible by fully maximizing muscle growth while minimizing fat gains, or by fully
maximizing fat loss while minimizing muscle loss.
It certainly is still possible to achieve significant results without precisely measuring
your food out every day as long as you’re able to estimate with decent accuracy.
However, your margin for error will increase by quite a bit, and it’s far more likely
that you’ll end up out of your optimal calorie and macronutrient ranges.
So, the specific level of dietary tracking that you personally decide to employ is up
to you and it does depend on how serious you are about your indvidual results.
One thing is for certain though, and that is that if you want to fully optimize your
results and transform your body as quickly and as efficiently as possible, then proper
dietary tracking your food is a must, and using a food scale is definitely the best
way to go about it.
I don’t have any particular food scale that I recommend at the moment, but just aim for
one that measures both grams and ounces and that also has a “reset to 0” feature as
well because that makes it a lot easier to use.
So thanks for watching this video lesson, I hope you found the information useful here
today.
If you want to learn everything that you need to know about proper muscle building and fat
burning nutrition so that you can structure an optimal meal plan that will maximize your
results, make sure to head over to BodyTransformationTruth.com and grab my complete Body Transformation Blueprint
System.
You can do that by clicking the icon at the top of the video or using the link in the
description box below.
If you did enjoy the video, as always, please make sure to hit the LIKE button, leave a
comment and subscribe to stay up-to-date on future videos.
And make sure to check out my official blog over at SeanNal.com for all of my latest articles,
tips and other updates.
Talk to you again soon.