Food log

Tracking can be intimidating, but at the end of the day, it's a fairly simple process:

• Put the plate on top of the food scale

• Turn on the scale

• Put your food on top of the plate

• See how much it weighs.

• Track the food and weight on your phone

It's that simple!

Based on the weight of the food and on the nutritional information of that food, you are able to determine how much and what you’re eating. You can weigh the food either raw or cooked, however, make sure to select the nutrition information accordingly. Let’s say you’re going to eat a steak. You weigh the steak, and it’s 200g. Let’s say steak (cooked, not raw) per 100g contains 175 calories, with 25g of protein and 5g of fat. You consumed 350 calories, 50g of protein, and 10g of fat.

In order to make food logging easier, there are several websites/apps you can use. Personally, I recommend MyFitnessPal, but there are also Fitday, Cronometer, and many other apps available.

The food log is very, very important for the success of the diet. There’s much more to muscle gain, strength, and dieting than calories, however, it’s the base that everything is built from. If this fails, everything else will fail.

Here is a tutorial on how to use MyFitnessPal if you have never used it before: