 What is up everyone? Welcome to my video. I hope you guys learned something. Now, before I get into anything, what I will say is that it might seem daunting, it might seem like a mission, but if you just put in that little bit of effort at the start, it's definitely going to come back tenfold at the end when you've got this awesome piece of data in front of you that you can look at any time you like. You can refer to it whenever you want and it's a complete overview of your whole entire diet. Any mistakes that you've made, you're going to be able to see. And any progress that you make, more importantly, you're going to be able to see why and how you've made that progress. So, it's not for everyone, but personally, I am just coming into my first ever show. I invested money into getting a coach and so from that day, I started here at day one and started tracking my diet completely. So, I use the app MyFitnessPal. You can get that from MyFitnessPal.com. Sorry, that's not it. MyFitnessPal.com. Or you can go on the App Store and just look up MyFitnessPal. It's an absolutely epic app. It's got scanning capabilities. You can just scan all your food items and it automatically goes in. You just choose how many serves you've had. Or you can go through and type them in. Or if your food isn't in the database, which I have never come across a food that is not in the MyFitnessPal database, but if it's not there, then you can also just add protein, fats and carbs just as a number and as a value. Alright, so, first of all, I'll just run you through exactly how I set it up. So, I mean, knowledge is key here guys. I'm sure everyone on a diet would want this in front of them. They would want to be able to have a snapshot of their entire diet. But I think knowledge is probably the only thing that's missing. And it's very easy guys. I've used Excel in my work. I've used it at school, but I've never done a proper course on it. And I've only used two little calculations in this table to make all of these values work. And I'll show you that now. First thing I did was come across the top and put make-up columns of everything you want to track. So, I should probably put day in here too. Right, so, first thing I did was come across here and put columns of every single thing that I wanted to track. So, there's only five things that, well, sorry, six things at the present time. And that is calories, first of all, protein, which are my two top things that I want to track. Because I think as far as fats and carbs go, you can sort of make those up as you go. But protein and calories are going to be exactly what gets you the results and what maintains the muscle. So, we've got calories, protein, fat, carbohydrates, sugar and fiber. We've got the three macros and the two micros that I want to track. And then, coming down here, on the horizontal axis, we've got the days. And each week has seven days and then at the end of each week, we've got averages. And whatever's in these columns, this value in bold down here and in italics is the average of these seven values. And then what I can do is, once I've put in all the calculations and values, I mean, these all said zero at the start. But what I did was I came over here and I right-click, copy, come over here to this space here, right-click and press paste. And then that will come up like that. It will be the same values as what is in here, but all of the calculations that are in the bottom boxes here will be the exact same calculations. So, how I do that, guys, is I come over here and to get the average of these seven days, I come down here, I go equals, average, open bracket, drag all of these things here or any values that you want to get the average of, close bracket and enter. And that is the average there. And what you can do is if you want the averages that the same, what am I trying to say? If you want the same calculation to be in all of these boxes over here, all you have to do is grab that and drag it along. And so all of these, these are obviously already, already have the calculation in there, but now all of these boxes along here are the average of the seven boxes on top. So, as you can see guys, this first week I averaged 2700 and 56 calories, 228 grams of protein, 77 fat, 297 carb, which is probably higher than what I wanted, 82 sugar and 38 fiber. And then, so obviously coming into the second week, I thought, shit, actually exactly what happened was I, I was meant to be on 2500 calories, 250 carb, 80 fat and 220 protein. I went back to my coach after this first week and gave him these, these values thinking, oh yeah, it's alright, you know, I'm only 250 calories over per day. And he absolutely like just came back at me and said, what the hell are you doing? You know, that's, that's not good enough. If you really want to come into a show, you've got to really tighten things up. And clearly that's exactly what I did the second week because the average of the second week was 2519 calories, which is actually slightly over what I was meaning to do again, but obviously I tightened things up and I can see how I did that, which was go slightly higher in fat, but lower in carbs to keep my satiety levels higher. Fiber was still pretty good, sugar was a bit lower and we move on. So from there, I've gone on week three, week four and week five and this, this document is really starting to take shape now. So what I wanted to show you guys as well is over this side. First of all, I just did the six Mac, the calories, protein, fat, carbs, sugar and fiber and averages over a week. And then what I did was I went and bought a Fitbit and I started counting my steps. So not only do I have all of these categories over here, but I've also got a steps and a calories burnt category. Just for my information, I really don't trust the Fitbit, but as far as, you know, making this document more comprehensive, it's not a bad idea. So down here on day 17, I started tracking my steps. So from that day forward, I've tracked my steps every single day. Now, if any of you have a Fitbit, you'll know that it calculates your resting metabolic rate and it calculated mine at 1,920 something calories, which I thought was actually bang on. I thought my resting metabolic rate would be more, but it actually turns out it's probably not. So from that day, I actually started trusting the Fitbit and it's given me these values over here, because what happens is it calculates your resting metabolic rate throughout the day. Then any calories you burn through movement on top of that, it will add on. So then at the end of the day, you've got a total value of calories burnt per day. And that is what this column calories burnt. So I've got steps and calories burnt and I can get that value each day as well. So now I've got eight columns. So as well as that, you come over here, I've actually got whether I weight trained on the day. So that's going to, I don't have, you know, from the start I was actually saying exactly what body part I was training on the day, but now I don't, I just say yes or no. So as you can see from the start, I love my weight training. I've had one day off in the past five weeks. So that's just me and that's just how it goes. Now, body weight, I put in that too. So I started at 92.5. I really, really regret not weighing my body weight every single day. I went through a stage where if I wasn't having a new low, I wasn't tracking it. So I only tracked it once that first week, once that second week, twice the third week, twice the fourth week and once last week. And this week I've been having new lows. So I've still got my data to enter for this week here and all these values, but we'll do that. And then finally guys, finally, I know I've kept you for ages. I just want to show you everything. So finally, once I started getting the calories in versus calories out values, why not make another column giving me the exact value day to day, calories in versus calories out. So that's exactly what I did. Here is the column here. We come down to the first day that I started with my Fitbit. I burnt 4,218 calories. I took in 2,976 calories. So we come over to here, calories in versus calories out. Total deficit of 1,242 calories that particular day. Now obviously it's not linear, but to have a value like this in front of you, to have a look at every single day is pretty awesome. As you can see coming down here, it's been up and down. Three days of deficit there, pretty heavy deficit. Goes into deficit, surplus, deficit, deficit. Heavy surplus. I had a bit of a binge that day. Made up for the next day, as you can see, blah blah blah, it goes on. So to make this value here, I'll show you. So we go, what all we want to do is really easy. You go equals and then we'll come over here to the calories in. We'll go that value there. So equals that, minus that, enter. And that gives me that. And once again, if you want all of these boxes to hold the same calculation as the one in here, you just go like that. And all of these have already been done. So yeah. So guys, I hope you learned something. Check me out on Insta at JakeDoesFitness. Or you can check me out on my fitness pal at JakeDoesFitness. Or better yet, you can subscribe. Subscribe for more. You know, I'm an average guy with above average ambitions. Trying to make something out of this one short life we have to live and trying to help people along the way. So who knows whether I will have competed by the time you see this video. 17th of October 2015 is when I'm competing for the first time ever. And that is the reason why I set up this whole diet spreadsheet. And it's the reason why I'm sharing it with you guys. So I hope you enjoyed it. I hope you learned something. Peace out.