Table of Contents:
BULKING 101 | Calories, Macros, Weight Gain Targets, Intermittent Fasting, EVERYTHING!
Video taken from the channel: VitruvianPhysique
how many calories should I eat to maintain my weight? (your maintenance calories calculator)
Video taken from the channel: Jordan Syatt
Counting Macros vs Counting Calories: What You Need To Know
Video taken from the channel: Lynette Marie
FIBER What you NEED to know about Counting Calories and tracking Fiber
Video taken from the channel: Greg Doucette
What you NEED TO KNOW about WEIGHT LOSS | Calories In Calories Out Myth | WHAT I EAT for Fat Loss
Video taken from the channel: MissFitAndNerdy
Macros and The Keto Calculator
Video taken from the channel: RuledMe
In science, a calorie is a unit for measuring energy. It’s equal to the amount of heat needed to raise one liter of water one degree. What we call “calories” in nutrition and fitness are actually kilocalories, which are equal to 1,000 calories.
We use them to represent the.Calories give you fuel. You should know how many your body needs to lose or maintain weight; then you can think of it like a budget, and decide which foods are worth “spending” on.
There are many.A small calorie (cal) is the amount of energy required to raise the temperature of 1 gram (g) of water by 1º Celsius (º C). A large calorie (kcal) is the amount of energy required to raise 1.A calorie is a unit that measures energy.
The food you eat isn’t measured in weight or size, but by how much energy it contains. When you hear something contains 100 calories, it’s a way of describing how much energy your body could get from eating or drinking it1.Everything you need to know about Calories A calorie is an Energy Unit.
Calories in a diet applies to the calories people receive from the food and drink they consume, and the calories they use in physical activity. Calories are listed on all food packaging in the Nutrition Information.Depending on gender, body size, and activity level, most adults need to consume between 2,000 and 3,000 calories a day. Women, and smaller and less active people, need fewer calories; men, and bigger and more active people, need more.
What You Need to Know About the USDA’s New Dietary Guidelines Earlier this year, the 2015–2020 Dietary Guidelines for Americans was released by the USDA, generating plenty of controversy in the nutrition community.The number of calories you should eat each day depends on your body type, age, and activity level. When it comes to weight loss—or gain—knowing how many calories you need can help you gauge whether your diet aligns with your goals. While 2000 calories per day is a fine recommended target, caloric needs aren’t a one-size-fit-all deal.
The Weight Loss Cure ‘They’ Don’t Want You to Know About cuts calories so drastically that you get only 500 calories a day far below the 1,600 to 2,400 calories adults normally need. (The exact.All you need to do is plug in your information. You age, height, weight, gender and daily activity level in a calculator can give you a pretty good picture of the calories you’re burning. If you’re looking for a more accurate look at your energy burned, though, you.
Your Weekly Horoscope News: July 22nd – July 26th. Everything you absolutely need to know to get through this upcoming week.Episode 2: Daily Caloric Intake to Lose Weight – Everything That You Ever Wanted to Know About Calories February 17, 2017 July 19, 2009 by Dr.
Ray Hinish Tweet.Intuitive eating is a mindful approach to nutrition that shifts focus away from calories, willpower, and dieting to support a healthier relationship with food. Here’s what you need to know.What You Need to Know about Calories.
There’s a lot more to calories than most of us think. Here’s what I’ve learned about them over the years and how I’ve made my mind up about them. Tosca Reno Dec 15, 2015. Many people think that a calorie is a unit of measure for what’s in.
As a guide, the average woman needs to eat about 2000 calories per day to maintain their weight, and 1500 calories to lose one pound of weight per week. The average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week. As we get older, our metabolism slows down.
This reduces our need for energy.
List of related literature:
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from The Bushcraft Field Guide to Trapping, Gathering, and Cooking in the Wild | |
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from Discovering Nutrition | |
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from Concepts in Biology’ 2007 Ed.2007 Edition | |
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from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis | |
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from Health & Wellness | |
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from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform | |
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from Encyclopedia of Human Nutrition | |
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from Discovering Nutrition | |
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from Nutrition For Dummies | |
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from Krause and Mahan’s Food and the Nutrition Care Process E-Book |
357 comments
I’ve read an article that says the amount of calories in a specific ingredient changes according to the cooking method you use.
How do I know how many calories are in a food after cooking it?
Just an example: let’s say I make a burger and melt some cheese on the top of it, I know how many calories are in the cheese raw, but how do i know the amount that it has after melted?
My fitness pal app helps me keep track. I just needed to know the percentages! Thanks this was very helpful!
I used this calculator and it suggested me to take:
103g of fat/49g of protein/20g of carbs
The problem is that doesn’t give 75% fat/ 25% protein and 5% of carbs as it should be in a ketogenic diet
Hi, I have a question, how much sugar is allowed on a keto diet?
This is the most helpful, intelligent sight I’ve found on keto (including the very helpful comments). Especially explaining the complexity of macros.
I appreciate the knowledge but you don’t have to honestly be so artificial and just pretentious when you’re saying the stuff. You are a human like the rest of us. How’s about trying to sound like the rest of us?!
Will this work for me?
Im a type 1 diabetic, skinny
Need to gain muscle mass while keeping carbs(sugar) as low as possible
Thanks!
My head is spinning I’m about to just eat avocados all day fuck it
I dont use an app i use my brain with this i have the same meals every day and kost loads of weight dont eat any snack bars
You guys gunna say anything on the side affects of a keto diet in this or just keep smiling saying it’s a healthier option?
The music is too loud. I am sensitive to that. I cannot concentrate on what you are saying.
And thank you anyway for the effort
Your guide for using Cronometer is out dated. There is no keto profile option in the paid app.
Hi,I am doing it wrong, no sugar,no carbs,only veggies and meat/fat and only twice reached keto in my urine the rest is negative,I started in mid December lost about 12 pounds,I have cravings,it’s hard to get into ketosis? Any suggestion?
Never drink sodas,no coffee, only herbal tea,and roasted chicory root coffee,I can not eat fish I am allergic to it
My only concern is that im eating to much protein. When i watch other people’s videos they are saying i need higher ratios of fat then the calculator is giving me.
why the fats are only 62%(954 calories) out of 1530 calories when the standard keto ratio is 75%-fats, 20%-protein, 5%-carbs?
Just checked my numbers on the Rule me calculator. It says my fats should be 128 grams and protein 82 grams. Does that mean that in planning my menu’s, the fats and proteins need to be that high or can they be slightly lower?
Hey so your calculator has me at 2400 cals 120 Grams of protein. Is the calories accurate I’m trying to lose weight. I’ve been on keto for several months now. Burn down a lot of fat and put on hella muscle
Really interesting. I love the idea of calorie cycling and maintenance is a scary thought when you have a lot of weight to lose. Thanks for producing such helpful and insightful content. #sortinghatsquad
The Keto Calculator has never worked for me, it is FRUSTRATING. Each time, I enter info, hit ‘Calculate’ it takes me back to ‘how active are you on daily basis’. No matter what I enter, each time hitting calculate returns me to it???
If a person limits their calories to 1,000 per day then why would you need a keto diet? A person can lose weight on a regular diet at 1,600 calories a day, a 1,000 calories is not much food and it seems people would break they’er diets a lot faster. Just curious because i have started the keto and have had no results at 15 carbs a day.
Hi there, I’ve just watched the video. I would be interested in investing the £2.99 for the macro tracking download app thingy. However, when I was reading some of the information describing what I needed to enter into it I was lost. For example, I don’t have a clue what my BMI, BMR, macronutrient targets, etc etc are nor do I know how I would find out! This is all double dutch to me. Plus, I go into a sleepy daze when adding and subtracting is mentioned. I seem to go into mental block with numbers my brain hurts! . I don’t fancy taking night classes in Arithmetic either just so that I can go on a diet!
I cant believe I am so negative just now! I thought this diet was simple: stop eating carbs, sugar and crap and the weight would fall off! Sadly, for me, far from it. I’m even drinking ACV twice a day!!! .
I agree except I feel it’s better to say “keto lifestyle” Instead of “keto diet”. Most people look at diets as temporary.
You have to be able to make the change and stick with it (or gain it all back + more).
I can’t get your keto calculator to work. I even refreshed the page. I enter in all the information and after I click calculate it just goes back up to the middle of the page as if I didn’t enter in some information. This is VERY frustrating. Luckily I found another keto calculator online. It worked just fine. I wish I knew how to covert those percentages to GRAMS though of food. And I need to find the best foods to get me to 69% fat, 26% protein and 4% carbs. I find that pecans, just 1/4 are four carbs. Even my flavored bottles of water are six carbs each. I worked hard in the yard today for several hours without eating. I ate a good meal last night, 4 pieces of bacon, one small pork chop, one small 100 calorie piece of salmon, butter, mayo for the condiment for the pork. Then later I found a five ounce bag of pork rinds I had forgotten I had. I ate maybe half the bag. Pork rinds seem to be a great way to get fat. I don’t really care for them and I’d eagerly eat corn chips, pretzels or any other snack chip, but well they are crunchy. I drank like 46 ounces of lemonade. I need some stevia too.
have a Carb Coma after doing keto and youll realize why keto is better, carbs are good for the moment cause your brain just wants to store fat for winter, but too many carbs in todays society keep you tired sluggish and its a endless cycle with carbs, the feeling alone is better the bloat is gone when your low carb
I should eat 20 grams of carbohydrates every day? It isn’t danger for the healty?
Can anyone help pls….I weight 85 kg….how many macros can I consume
If proteins are 46% ketogenic and fat is zero percent why do you recommend more protein than fat? Atkins was a high protein diet, keto is low carb, high fat, modest protein (<20% calories from proteins)
It’s funny, coffee does the same to me. I always thought it calms my energy rather than excite it and then I crash. I find only green tea/ black tea is the only thing that works to increase excitement/energy and boosts my mood.
keto calculator keeps skipping back to my height after i click calculate:(
Im in day 4 of Keto and I’ve been following a special diet program that i’ve paid for. When looking at the carbs ratio it sits at 10% or maybe a few tenths of a percent higher even though everyone says you should be getting 5%. I have not yet hit the Keto flu which many say comes only after one or two days which concerns me. Am I doing something wrong? I’ve been following the diet to almost 100%. Is this something to be concerned about or should i be happy that i’ve not reached the keto flu yet or maybe never will? Or could it have to do with weight and height?
well thank you very much for the information also a bigups for the website it’s actually very helpful and informative great efforts there tho!
Look forward to to putting this into practice. As always, amazing info and so helpful. You’ve helped me have a better relationship with food. Still working on it but it’s definitely getting better. Thank you!!! #sortinghatsquad
this seemed to be a good video but, I never finished watching it because of the irritating unnecessary background music, when the important thing should be to be able to listen to the video without any distractions. What value dd the music add?
I was counting total carbs on keto and it became tough my keto journey
I’m so glad I found you been binging on your yummy recipes and now knowledge awesome!!
if keto is low carb mod protein high fat then wouldn’t your macros here be wrong…
Just went on vacation a week in Mexico & I just want to thank you I was actually able to enjoy myself & maintain my weight without losing any of my progress:) your videos give me a peace of mind without getting too obsessive. Just remind myself what would Jordan say lol. You are just so realistic, thank you from the bottom of my heart.
Extremely useful and interesting although the ridiculous repetitive music behind is absolutely maddening. What is it there for really? It only distracts us from listening to you and that’s a pity because you’re great!
The information might be good, but that music is distracting. I’ll check out another video.
I went to ruledme.com hThey have a very nice macro calculator.
Like he toned what does that like some of us don’t know what that is like explain what you’re talkin about what does it mean hello
Can you guys learn to just speak English glue clothes and what is all this stuff yours are saying explained what it means some of us don’t know not everybody
Bro I just found your page yesterday love the content I’ve been in a deficit for almost 2 years with some free days and weeks here and their went from 317 down to 192 currently 215 but want to get really lean for summer just because I’ve never been their lol but just like you said I’ve always been scared to increase calories in fear of getting fat again heck Even after watching you weight loss calories video I was eating less calories than I’m supposed to eat for what I want my weight to be at so going to give this stuff a try to change up my intake!!!!!!
Great info, but that background music is SO DISTRACTING to me. I can’t concentrate on what you are saying. It would be better for me if you turned it down or off. But I gave you a thumbs up because of the info and effort.
Wow. This is hands dont the best video on how to count macros! Thank you so much for breaking it down and making it easy to understand!
This was the only thing that gave me straight answers on wtf everything is. I’ve been going through videos and websites and they would just say something else that I would have to look up and idk it was a whole process so thank you.
Im losin to much weight..people ar tellin me i look ill now…what foods can i eat lots of to put weight on???
She didn’t answer the one question I came to learn…..how do you know what percentage of your body is fat.
Why someone should eat more protein than fat on keto? + I know that the proteins must be 0.8 grams for lean body mass. I really don’t get the fact of eating more protein than fat
Try the carnivore diet! 0 fiber, 0 carbs, perfect digestion never bloated without farts (cats and dogs are rarely constipated), lean with eating till satiety! (Look up Shawn Baker MD)
Great information as usual! I have a friend who’s overweight and struggling with her health. I always send her your videos if I think they’re helpful and relevant to her situation and she seems to be doing so much better! Will definitely send her this one. Also that ping pong game looked like a blast!
No carbs with this diet no thanks I’ll feel like a zombie ♂️
girl i just went through 6 weeks of 4-5 miles cardio a day plus intense calorie restriction and my bitch ass only lost 4 pounds what the fuck. ima try dis
Awesome video! Very informative and to the point. I thoroughly enjoyed the way she explained everything!
wait I dont understand if you’re supposed to eat a certain amount of calories everyday but want to lose weight how do you do that when u can only eat a certain amount of calories without eating less or changing the percentages of macros
I used My Fitness Pal religiously for just over a year. Within that time period, I lost about 50 lbs. If I worked out, I’d just add the exercise in the app and then I would get those calories added to my daily allowance. As soon as I stopped tracking my calories (and started eating bread and cheese again), I added on about 25 lbs. I’m currently on week 2 of AIP because I’ve developed some health issues. I’m glad you noted that you should work on health before fat loss because I’ve been so hard on myself to lose the weight I’ve gained back. I feel like I’m really trying but my progress is slow. But, I will get to my goal eventually. I just have to be patient and stay dedicated.
Btw, I only found your channel because I was searching AIP videos and you came up. I’ve been watching you since. Your content is gold. I appreciate your information so much. ❤
A little confused because using the referenced keto calculator has me eating 167 grams of protein and only 116 grams of fat…wouldn’t that still cause an insulin spike? Those macros sound much more like the Atkins diet, no?
I did it before I had blood in stool and I just gave up keep having side effect. Need help
I’m still having the portion sizes is what’s confusing. If fats are 9% do I only eat fatty foods that’s nice and higher?
I’ve been tracking my macros for a while now and one thing I’ve noticed is that I’m on a cut so I have my calories set at 1,500 calories. I shoot for my protein goal everyday but at the end of the day I’m still under my carbs and fats while still being under my 1,500 calories (but not by much). So my question is, do I need to hit EVERY single macro or could I be fine with just meeting my protein goal while staying under my carbs and fats for the day as long as I don’t go over my 1,500 calories?
Note: Even though I’m low on carbs and fats throughout the day I don’t feel any hungry.
This was super helpful but the over-editing is really distracting, you don’t need to change the frame every 2 sentences.
When it says eg. ‘120g protein’. Does it mean 120g of chicken breast or 120g of pure protein within that chicken meat?
So there is 27g of protein in 100g of chicken. So you can eat 400g of chicken per day?
OK I’m starting day one tomorrow…done all my shopping..so please someone tell me how much fat a day I need I’m 302lbs 5’5 an right now very little exercise.an should I be taken collagen
Hi, I’ve lost 9.4 kgs and currently stand at 63.4 kg. Now I want to maintain that… but 14 × 63.4 = 887.6 calories which is really low… so i assumed u mean that in lbs but 14×140 is 1960 which is really high so now im slightly confused… any help?
How you can count your macros when you make a pot of soup, for instance?
Damn, u r hot, lets date hahah Sorry im weird and a tart….Meow
So if I have eating like 600 calories which is not healthy and I did not feel really good but I want to increase my calories should I increase it all in once all better little by little
You take forever to get to the point and then you end up being wrong. Good god…
Everything I read on Keto involves fasting. I have tried fasting and I just can’t do it. So will I not lose weight if I don’t fast? Please if there’s anyone out there that does not fast, please please let me know if you’ve lost weight.
girl… calories in calories out! there is no way around it. you cant break the laws of thermodynamiks. and when you hit a weightloss plateau and it’s to hard to restrict even more calories, do Cardio!!!! i’ts simple
What is your highest weight and how much weight have you lost?
13:55 I have just started a 10 days maintenance (5th day as of now) after being in a deficit for a long time. I didn’t want to do the whole reverse diet thing and just jumped straight to maintenance as I consider myself rather healthy and young (21 yo). I’m not going to lie that I was a bit scared I might gain weight BUT I somehow seem to look a bit leaner and slimmer, even though I don’t workout as much. I still don’t quite fully understand how or why but nevertheless, I am very happy with what I see in the mirror, meanwhile eating a great amount of food.
If calories in calories out isn’t correct that would mean the laws of thermodynamics are false to
In order to increase your metabolism you have to slowly increase your calories and add strength training to your workout. For years cardio has helped me stay at my goal weight but now as I am turning 34 it’s not working. Now I’m going to add some strength training (which I hate) to burn the fat I want to lose.
I just found your channel and became your 100.000th subscriber. How cool haha. Can’t wait for more of your videos!
Pro tip! As a pasta sauce saver. I get silicone muffin molds and portion it out and freeze it. Pop em out of the molds and keep in a zip lock so you’re not forced to eat the same thing for a week at a time!
Can you speak more on carbs and insulin sensitivity? Keto is the only diet I am able to lose fat with but it’s just not sustainable for me…. Thank you so much for all the great information!
Eat less calories than you burn.That’s it.Science has actually proven that this is the way metabolism works.Eat only chocolate,if you are in a deficit you will lose weight.
Nice message girl!!!
Explained very well ❤
Calories matter, but health is more important for fatloss LONGTERM!
It’s important to spread the message to all girls and women. Low grade inflammation and water retention during chronic dieting with caloric deficit shouldn’t the way to go for a healthy, lean physique and aging nicely…
Thank you for always taking your time to share all this info with us!
New roommate? Still in LA? Skin better? No more bf? I feel like I missed a couple videos and all the deets changed. Glad you’re well
This is all very fascinating. Can you talk one day about losing fat while intuitively eating?
I find it annoying that every single video with a title like this on your channel is actually a full vlog and it takes several minutes to get to the content I clicked for.
Maybe split your vlogs out separately? Or at least add time stamps
i can’t bring myself to eat over 1000 calories like on a cheat day where i feel like i eat loads i can still only eat around 1000 calories. do you have any tips to get over the mental block to eat more?
Good points made about metabolism. It’s definitely oversimplified in the fitness community. I’m in the fitness profession myself, and love to pick other coaches’ brains about it sometimes. But it’s sad that so many of them don’t really emphasize the importance of food quality. For instance, I always like to ask about GMOs, pesticides and overly processed foods….but many seem to say that ” doesn’t really matter too much as long as your calories are right.” I’m not sure how much research there is on the burden that these pesticides, etc cause to the body, but I’d like to believe that on a cumulative scale they are contributing to disease…and that can eventually shift the body’s priorities in having to work extra hard to “clean up and heal” more often than it should. Hey…maybe this can be a topic for one of your next videos ♀️.
Of course it is more complicated than calories in and out on weight loss. Various other factors are in play. Always good to find some activity you haven’t done in a while or never. So glad now I have twice a week in massages from massage therapist again!! Definitely will help my stress levels.
Could you please let us know what you are doing (or not doing) with your hair!!! Looks amazing!
Another great video thanks!
Has Ernie claimed you as his new owner? Lol. It appears this way on your videos
Also fibre rich foods can reduce the amount of calories absorbed whilst also feeding your gut microbiome
Please can you do a new video on the products you love eating and drinking on your new healthy eating weight loss plan. It could be like a “lockdown low-down” on your favourite items you stock up on from the shops
Also, new favorite video of yours. I basically get attacked when I say it’s not 100% CICO.
So I know people cycle their calories to prevent this metabolism stagnation (usually 2 weeks dieting, 1 week maintenance, or something like that) but what are your thoughts on within-week cycling? Like eating 5 days in restrictions and 2 days of maintenance/surplus. I’ve seen the idea thrown around, not sure how well it would hold up. Thanks xx
My digestive issues interfere with how my calories work. I did keto for 6 months, lost 50lbs while eating 3-4K calories. Hair fell out, body started freaking out no matter how much food I was eating. My body just couldn’t process the fats. I added carbs back in and it was like I had crash dieted with the bingeing and cravings. It was really crazy.
You probably don’t get the spike because you dont have adenosine built up in your brain; probably because you are being really good about sleeping enough. But you’ll still get the crash if your body makes adenosine in that 8 hour period, which is most likely. You might get more noticeable results if you wait till a bit later in the morning to have caffeine so it has something to work with.
The cals in and out model is wonderful, yours iterpretation of it is spot on imo the problem lies in people who oversimplify it and just run with it
You’re crushing it, Marissa as ever.:)
I recently watched a presentation by Dr. Jason Fung on the importance of Insulin control when losing weight, it’s up here on YouTube by a channel called QuickTalks. It might be an interesting watch for you and a potential video idea, I’d love to hear your opinion on it either way.
Stay safe!
There are bunch of people who really want to lose weight. But sadly, they don’t really strive to get that results. One of the reason is they are lacking about their reason why they want to lose weight.
For me, having that clear reason why is something that can really speed up the process and keep you going for a long time.
Luckily, this channel is one of those who really give motivation to the viewers like us.
I know it, because that’s what I felt when watching their videos.
Im a fan here since last week.☺️
I possibly have a slow metabolism, but I also have fibromyalgia and connective tissue disease. But while trying to eat better and to satiety, I gained weight over the past year. I’m really lost on what to do! My dietician (who I’m not seeing again) had me trying to stick to 1500 cals a day which was impossible as I was extremely hungry all the time and had to eat closer to 1900-2000 calories to not be starving. I lost no weight, actually I GAINED weight while trying the lower calories. Then when I eat more, I maintain weight. I literally can’t lose anything and I’ve been trying for a year. I have no idea what I should be aiming for calorie wise:( Someone help I’m 15kgs above my previous set point.
Man when I’ve been on birth control I GAINED SO MUCH WEIGHT. I was working out 6 days a week, doing 2 a days 3 of those days and carefully weighing and measuring my food. Like obsessively so.
But like, my body was fucking busy dealing with the hormones and stuff so I gained weight. I’m a person who has weird hormone sensitivities and react pretty intensely to fluctuations.
This nuanced perspective makes so much sense and matches up with what I experienced. Dropped the bc, dropped almost 30 lbs in like 4 months. ♀️
Hello i have a question. If i eat 1000 calories over my maintenance calorie intake, but the following day i eat 1000 calories less than my maintenance calorie intake, while i be the same weight as where i started or would i have gained weight?
Hi Marisa,
I’ve been meaning to reverse diet for like 3 years now I last like 2 days max and then guilt and fear kicks in and I resort back. Any advice or video recommendations on how to commit to and trust the process?
For me the biggest thing is the ridiculous identification and power that particular numbers have over me, i know its ridiculous but i just can’t seem to ignore and go against what my head tells me that those particular numbers equal to me as far as my self worth etc.
I love you channel and although im still really struggling with my eating disorder mindset, your science-based approach can be really eye-opening to me and the little realisation and push i need at times.
Sorry, I rambled a bit there!
Have a great day
So if you’re going into a maintenance phase by slowly adding your calories weekly from your deficit calories, should you keep protein the same as it is in a deficit (1lb per goal bw) or should you raise it?ooor, should you increase carbs and fats while keeping protein the same or equivalent to your current body weight?
Hi I used your macro calculator last week to see where i am right now, and i like it! I agree that CICO model is a little over-stated given that of course if we slow down our metabolism we cannot estimate our calories expanditure very accurately, on top of the fact that even calories in is not very accurate, human body has too much variables we are not a machine LOL and thanks god! all your advices are so useful to don’t ruin our metabolism!
Quick question: If i eat 1800 calories a day and burn 200 calories exercising am i creating a deficit? I workout 5 days a week for 40 min a day with two days off.
I downloaded My Plate and keep track of my macros. This helps so much.
I can vouch for counting Calories and grams of protein. It does work much better than straight up Calorie counting.
I thought I was a genius for figuring it out, but now I see it’s an idea many other people have had.
If someone is underrating (not severely) but maintaining at 1600kcal, how many calories do you recommend they increase per week if they’re reverse dieting in quarantine?
Hey Marissa! Thanks again for all of that knowledge you give us,, and I have a question: how can I use your macro averager on my phone?? I can’t access it on my phone weirdly, what app do I need?? ( I have an iphone )
Marisa what you’re saying makes sense, but I’m really worried I’m going to gain weight if I eat more food. My basal metabolic rate is about 1600 calories I think and most days i am eating less than that. I would like my maintenance to be higher so I can eat more food, but I don’t know how to do this without gaining weight. Do you have any tips?
Stress has a major influence on my body when it comes to weight gain..the month of March has been extremely stressful for me coupled with a bunch of anxiety attacks and I have managed to put on 4kg just in 3 weeks without any alterations to my diet
how do you figure out your true maintenance calories when you have bine eating habits and tend to over eat? (basically intuitive eating doesn’t work)
I don’t know if it will work the same, but I usually freeze my sauces/ pesto once I open them so that they don’t go bad!
I like your Hair please tell how do you get it so nice
Thank you for this video truly informative and helpful. Newly suscribed.
TW Birth control
TL/DR hormones are important, there are some things a pill can’t fix, and could potentially make worse, don’t stay in a prolonged deficit, use diet breaks
I hit a low weight in 2017 of 112 lbs. I’m 5’2″ and an endurance cyclist with some yoga thrown in. I pick up weights now and then. I hit that low weight at the peak of summer riding. I wish there was some sort of theory that applies to cyclists in the off season so we can cope with how much weight we gain back. By December, I was 125 and I thought something was wrong. And you know, it was probably nothing wrong at all. But I fought it. I cut calories for months only to put on weight. By April 2018, I was 135. I got back down to 125 by August but reversed back up to 133. WTF. Well, cutting calories cut my activity way down. I didn’t ride nearly as much. So, I said lets ride 1000 mi in 5 weeks. I’d reversed up to 2200 calories and maintained my weight. WTF. By December 2018, I was completely sold on switching over to weight training as my focus. I committed to 3 days a week. I was up to 135 lbs and saw almost no change in my physique. I cut my cals to about 2000 at this point. I commute by bike 5 days a week and that didn’t change. I went on the occasional weekend bike ride but nothing crazy or serious training-wise. About the time I decided to commit to picking up weights, the news was that using the pill, hormonal birth control, for anything other than preventing pregnancy was a bad idea. I’d been taking the pill continually since 2015 because my painful periods were disrupting my personal life, professional life and my athletic growth. Or so I thought. FF to today. I now realize how much the pill disrupted everything. I now realize how much diet and lifestyle can fix a horrible period. The pill made me tired, my muscles didn’t recover and even when I ate less and trained more, the weight would not come off. In September 2019, the peak of cycling season, I went all in and stopped tracking and stopped exercising. My period came back October 2019. I was exercising from Feb-Aug 2019 with basically no hormones in my body. Take a moment and try to imagine how painful that could be. I think Marisa knows based on what she went through with her skin journey. Sleep sucks. The brain doesn’t want to chooch. The muscles hurt. And add to that, a voracious appetite for which I had been punishing myself for over a year. I started seriously training again at the beginning of this year. I started out at 153 at the end of January and am sitting at 145 right now. I’m able to cut at 2000 calories for two weeks and then take a maintenance week at 2500 cal. I’m not lifting right now but boy am I itching to. I had done the calorie deficit for years leading up to 2017 not knowing about diet breaks. I would eat at maintenance most days and run a deficit on the hard training days. About once or twice a month, I’d let go of the reins and eat what I wanted. I hope to get back to that soon. I do think I put on some muscle since 2017 so my goal weight will be 125 by the end of the year.
wow if you made it this far, thank you. love you. all of you. thanks for your support.
Thank God someone is actually talking about this finely. Back in 1991 when I decided to lose weight I proved at least with my body that calories in calories out does not work. I found that if I added 400 calories of protein it would do something different than if I added 400 calories of fat and even something completely different if I added 400 calories of carbohydrates. Even though the total amount of calories in the end was the same depending on what macronutrient I increased the results were completely different.
Such great info. Love your shirt. Info??? Have an amazing day. @yomama_life
Thanks, nice video! In terms of the macros, I rather prioritize carbs over fat, cause under 270-280g of carbs I just feel crap and become literally a mindless couch-potato. So I must have that amount of carbs on every training day. (On rest days I go lower, and increase fats a little bet, like… instead of eating some sugary food after training, I go with nuts instead.)
For calories in-calories out, body fat percentage. I’m pretty overweight but I carry a lot of muscle under that fat meaning that anytime I tried to follow a macro calculator I just wound up undereating and being so hungry I gave up after like a day in order to eat everything in sight.
I’m following intermittent dieting (as well as IF). I’ll be in a deficit for 3 weeks and maintenance for 1 week back to back.
I wish I had the money to work with you and learn more from you about the perspectives you have learned. The reverse diet idea is fascinating to me, but I wouldn’t even know where to begin. I have had disordered eating issues that started when i was a child… I have been trying to find a way to heal for YEARS now… But I think i need to figure out how to implement reverse dieting…
WOW! you just exactly described the last 3 weeks for me. I had been in a deficit (or at least trying to be) for most of this year and after struggling with consistency I decided to switch to Momentum to see if that improved my mood, cravings etc. After a couple of weeks I felt great. Energy levels were up, mood was much better and I was crushing the workouts, getting a tremendous pump, increasing reps etc. Then at week three I got scared that the scale was going up. It rose by about 2kg or around 5lbs and I knew the reasons for that rise, but last weekend I put myself back into a deficit as a means of compensation. I kinda felt like that short momentum phase was almost like a mini-cut in reverse, so a mini momentum. After watching this video I’ll be getting back to momentum and staying there until after Christmas. Thanks for this Jordan. You da man! #sortinghatsquad
When I use your macro averager, can I subtract fiber intake from my carbs?
This video is saving me. I’ve been on a steady fat loss journey for eight months losing an average of about a pound and a half a week. I don’t know why I’ve been feeling desperate and frustrated lately to lose more weight faster so I reduced my calories from 1700 to 1400 and I’ve been miserable. On top of all the corona virus d anxiety and not being able to go to une gym I’ve been like fuçk no you’re not going to eat and gain it all back. But honestly being in maintenance even just until life goes back to normal would not be a bad idea.
I’m new to the channel but this may be the funniest Coach Greg video I’ve seen so far.
Can you do a vid on how to EXACTLY lose fat? Cuz there are sooooo many vids about it and I’m kind of confused.
Okay congrats on 100k cutie & great video as always girl killing the game:)
I’m out here being unhealthy, eating one meal a day. There’s no way my body is going to adopt to 300-600cals a day
i can confirm that this is definitely the case. having been messed around on diets for years, there was a point at which they took away nearly all fat from my diet, at the same time i trained hard at the gym around 3 times a week, and my weight hit a plateau where it wouldn’t budge. i slept horribly because i was constantly aching from training and too exhausted to have good sleep (if that makes any sense), and was hungry all the time. as soon as i re-introduced avocado, olive oil, smoked salmon etc. around twice a day, the fat started coming off.
I agree it’s a bit of both regarding calories in and out. I also think it depends on the individual person,how there body works,there attitude to food (self contol) and their lifestyle.What work for one might not work for another.Btw you seem to be getting more beautiful by the video.:)
you can buy powder l-theanine. it is as good as cbd for my opinion but definitely cheaper ^^
It definitely makes sense that weight loss/fat loss is more complicated than calories in calories out, I have not had much experience myself as I keep having to stop for various reasons! Also were did you get your mug from as I love it! x
Random video idea but I feel like you should do a favorites video! Like ur favorite workout gear, snacks, books, pod casts, mugs, clothes, etc. it’d be so awesome!!!
Just shorten “calories in-calories out” to Cali-CO like your favorite critter! I may have missed it, but do you have a skin update? I’ve been studying a lot about topical corticosteroids in one of my classes and it reminded me of you!
Thanks for the video:)) just wanted to ask: I’ve been doing squats/banded walks with a light weight + heavy resistance band and I noticed my thighs have swelled up a bit after around a month of these workouts and it hasn’t gone down, They seem pretty firm so I don’t think it’s fat, but I’m trying to slim them down, so do squats bulk up the thighs? I’ve been eating at maintenance however I’ve increased my protein intake from my previous macros also
I want to lose fat but not weight. I also wanna gain muscle. I eat from 1300-1500 cals a day but my apple watch says i burn total 2100-2400 so idk how much to eat
Trying to work out the macros but it keeps giving me an error. I’ll check it again later, might just be a temporary fault. Thanks for sharing great video!
I’ve been trying to loose weight and looked up how many calories I should be eating to loose weight and I’ve been following that for a few weeks and keep weighing the same every time I weigh myself. It’s so frustrating
USA/Canadian labels on food are much more difficult to read than european. In Europe all food has the nutrients per 100 grams, conveniently that directly correlates to a percentage. Besides that they may also advise a serving (which is always ridiculously small)
im so glad i found this guy, alot of fun:) i dont know if he is right tho
2 things I learned from this video: 1) Insoluble fiber has ahh zeeero calories 2) There’s a pretty good chance I’m an idiot.
Lol, people who eat more fibre than u? Fruitarians are a thing now.. 2000-3000-4000 calories of fruit a day = more fibre than than last time
Dogs sniffin about
Dog #1 “Dawg, wuz dat you?”
Dog #2 “Nah Dawg, wasn’t me..”
Dogs in unison
“Goddamnit GREG!!”
In Denmark nutrition labels all give information pr 100g and sometimes they also have a ‘portion’ size. I habitually weigh everything and wraps are insanely inaccurate in terms of portion size (weight of a single wrap), recently bought a package of 4 wraps supposed to weigh 320g with 80g pr wrap, imagine my surprise when they averaged to 100g…
you don’t know anything about fiber you forgot to mention this kind and you don’t know what you’re doing because i studied it in biology and im a nutritionist even though im 50 pounds over weight and im a nutritionist and im a dietitian, i know how to eat better than you
I eat so much fiber but my medication makes it so I can only poop once a week and that is only with a colon cleanse… so frustrating!!!
I hate when brands play w/ serving sizes!! and you think you can eat the whole thing for that cal count and find out you can only eat half or a third!! ugh
I poop once every 2 days full carnivore. Eggs, dairy, meat, seafood, and organ meats.
I barely poop my doctor gave me fiber to mix in the water.
As a Tradesman out of all the people I’ve worked with you always realize that the smartest guy on the job is the one who is an asshole
Today I discovered the hard way (still learning the lesson) that sugar alcohol acts like fiber
I am the only one who fear losing even more weight after achieving my goal instead of regaining it
I love learning macros and proving nutrition labels wrong lol. Also sucks
Anyone who thinks they can measure their daily caloric intake, surplus or deficit to 3 significant figures is wrong. However, it’s still better than not tracking what goes in your mouth and checking the scale and mirror, every few days
Coach
Fiber expert
Nutritionist
Engineer
Psychologist
Bodybuilder
Water taster
Damn this guy better than Johnny sins
Oh doctor also
Here in Belgium, they show the nutrition facts per 100 grams.
Way better!
I’m currently drinking 6 litres of milk a day. Fibre wrecks absolute havoc on milk
Logically thinking pooping so often means the food you have eaten is traveling too fast trough your digestive system to fully digest and absorb all nutrients from food.
My man took two and a half minutes to tell us he’s the god of fibre
I always thought they were saying of the 10 g of carbohydrates, 4 are fiber (or whatever) so to add the fiber is double adding? Like with fat…isn’t the g of saturated fat part of the total fat g listed?
what does Doc think of Chia seeds? good for fiber or too many calories?
Jordan Syatt, a man of the people, a truth teller, supreme explainer, golden nugget distributor, thank you!! #sortinghatsquad
If I eat a lot of fiber I will poop 20-50x a day. And its burning and hurting and most likely start bleeding from Down Under. Fiber is not good for everyone..
I’m pretty sure I eat more fiber than Greg. I eat about 100 grams of fiber a day. Some days I have so much fiber I’m actually constipated!
it doesn’t just slow absorbtion Greg, too much fibers can’t prevent nutrients to be absorbed, that’s way different…
Did you ever use Myfitnesspal? Why do you say it’s estimate, it’s not… Myfitnesspal does not calculate the product for you… First you check the labels on your food then you enter it and see if it matches…
Sometimes I have 0 cals available and still got like 2gr of fats and 5gr of carbs, and then I check my meals and the calories to see if it matches, let’s say I’ve eaten 640 calories for one meal, but when I do the math so let’s say 65*4carbs+25*9fats+48*4protein it’s 677 calories to it’s wrong by 37 calories, does it matter? Of course not…
Sometimes it’s gonna say more, sometimes it’s gonna say less. I just checked and it’s really accurate like 80% of the time, it’s never more or less than 20 calories.
I do everything correctly and accurately, I’m pretty sure I eat what I enter on MFP, especially in my country where we have all these laws on food so that they can’t cheat.
All these servings and half of the bread and stuff that’s so dumb lmao, we don’t work like that in France, everything mesured and weighted in grams anyway so way more accurate.
13:00 But all you have to do is enter on MFP that you’ve eaten a whole slice so it’s gonna say 120 calories and not 60 so I don’t see what’s the problem, your clients are just morons ahah.
That’s an American channel so I get it.
Ok but you just said the answer…. insoluble has 0 and soluble has 2. Why couldn’t there be a mixture of both types of fibers so that the wrap could be 70 calories?
It’s been bugging me since i subscribed….who Greg reminds me of He’s the bodybuilding Gilbert Goddfried. Ha ha.
Love your videos but have stopped watching as I find the background music so irritating sorry
“WHAT DOES IT SMELL LIKE IN HERE? HORRIBLE!” Fuck, Greg kills me ahahaha
I love this approach! The way you explain things is so simple! Thank you #sortinghatsquad
got an ad from vshred while watching this, i have nothing else to say.
Hi Greg do you train people over seas.
I’m in the uk and some of the food that you have on your plans are not available in the uk
Just here to say im gonna take shit number three for The Day
“Babe! Who eats more fiber than me?!?!” “Youuu dearrrrr” eye roll LMFAO
Here I thought I was listening to coach Greg but according to auto generated captions he is in fact Coach Craig.
Pauline Nordin!!!U CAN COMPETE WITH HER HER MEAL PLANS ITS LOTS OF BULK VEGETABLES TOO LIKE U THATS WHY SHES SHREDDED AL YEAR AROUND!! @FIGHTERDIET @PAULINENORDIN!!
u guys have the similar way to eating but her carb is oat bran no wraps cause she want more bulk for less calories! anyways both of u guys are my favorite!
5-7 with only 2500kcal a day?? fuck me, im a whole food vegan, eating 4000kcal a day i only make 3 times lol
Loved when you showed the article form PubMed! I’d say I pretty much think the same as you when it comes to the topic “calories in vs calories out”. The human body is highly complex and one can’t just over simplify it (by saying it’s just the number that matters) nor ignore the basics of physiology. Fat-storage and fat-loss are multifactorial mechanisms that need to be seen as such. Balance between these factors is the key to successful fat-loss. Speaking for myself, I was pretty interested by what you were saying about CBD enhancing energy (as well as helping with stress and anxiety if I read well in your book) and I think I might try it out pretty soon!
I wanted to leArn but I can’t handle him, fucking hell lol! I’ll just google it.
As a food chemist who has studied this stuff somewhat recently, no information presented in this video is factually incorrect. I like it!
The bit about labels lying and misleading might just be the most contestable piece of information. The calorie estimates are exactly that: estimates. They’re based on quantification of carbs, protein and fat. Bioavailability isn’t taken into account and tolerances are loose to the point of making the weight-normalized value accurate within the realms of your country’s legislature on the matter. As for serving sizes, those may or may not be hit or miss. That’s why there’s usually a value included per 100 g here in Europe if the size of the packaging allows for it.
This is one of the most comprehensive videos I have seen on bulking
Learning something new from this Dr. everyday. I feel mad that the nutrition labels have been lying to me….
Me: Hmm I should up my fiber
(5 seconds in)
Me: I came to the right place
Hail the Fiber King!
Currently watching this while having a dump how appropriate
I come for the information and stay for the entertainment, Greg my man you are underrated
Thank you for explaining! I was counting calories and not see results. Just started macros so we shall see! Protein goal is soooo hard for vegetarian though ):
How do you figure out your macro number? I just got lifesum is that accurate? I can’t seem to figure out the exact number on my own
The way I do it is that I count my calories and macros. I plan my meals everyday and I always check MyFitnessPal before I have a meal.
If I see that let’s say I need more protein, then I will just add some egg whites or protein powder. TY
people crave what they NEED to eat, read about PICA…. counting calories is healthier than macros IMO
I love this. @jordanshrinks gives a pretty good explanation on macros too! Thank you so much for giving your input!
Hi! Thanks for this video. Losing weight doesn’t come down to calories in/calories out. If someone on a high carb diet consumes less calories than they burn, sure, they will lose weight…at least at first. But those carbs could be raising their insulin and high insulin levels and insulin resistance definitely interfere with weight loss. I know in your professional experience and in personal practice that you would completely agree that the quality of calories are responsible for weight loss that especially lasts longer than 30 days.
This is such an undervalued video! It’s amazing
Lately I have felt so anxious because I couldn’t manage to keep my fats down (eating a vegetarian diet with lots of seeds)
Macros is just to much for me
Switching to calories with a protein goal will be a great help for that anxiety!!
Thanks Lynette ❤️
“Thank you” I always hit a plateau after losing just a couple pounds. I stay within my calories and sometimes under and no weight loss also being active and working out. When you said in the beginning about how you were eating mostly carbs and fat I smiled because that’s me. Now since I watched your video I’m going to try more protein, cut my carb intake in half which is alot and try to eat a moderate amount of fats. I was just wondering the other day how I should modify what I’m doing to see weight loss even if it’s a pound a week. Wish me luck. Great informative video.
So basically eat high protein, not just any random energy source like carbs and carbs?
So if I burn 2000 cals a day and eat 2000 cals of carbs and fat, I will maintain my weight?
I have allways 1 done a strict diet plan or 2 counted macros and i have allways found it annoying because I was allways over carbs or under fat ect I honestly never thought of just counting calories haha a mate of mine recently told me that’s what he does and it works I’m so excited to try it
I am a personal trainer and have been struggling on how to implement tracking macros with my clients. Thank you sooo much!!!
I love that you keep things so simple and easy to understand. This was so informative!! ❤️
Thanks for this video! This was very helpful I am currently counting calories and I like the idea of at least hitting a protein goal and eventually easing into tracking macros! ☺️
what if i go over my sugar level but still managed to be in a calorie deficit?
Pushing protein. Most probably is sponsored by a supplement brand.
Iifym is a fast way to get insulin resistance in the future. Read the book “the obesity code” and you’ll realize eating below your tdee will only lower your metabolic rate and cause weight regain plus some when you go back to eating your tdee. It’s not about eating small meals throughout the day it’s about giving your body time to burn glucose off then fat (intermittent fasting) You can’t burn fat when insulin is present. Just thought you should know don’t want young girls to see this and ruin there metabolism.
My point:
Yes you will lose weight by restricting calories. But you WILL regain it, it’s not in your control.
Eat Whole Foods
Drink WATER
Eat less often
Eat unprocesssd
Cut out dairy (screws with hormones)
Cut out artificial sweeteners
Lift weights
Someone speaking English finally thank you!!!!this was sooo helpful thank you sooo much.
This might be out of context, but I have to ask where did you get the skirt you wear on the thumbnail?
I am counting macros to gain muscle and lose fat and I am having the hardest time eating all the food
I like that approach. It actually gave me the confidence that I’m doing something right:)
So basically, moral of the video is:
Make the most of your 1st year and dirty bulk eat as much as you can and workout as much as you can, then blow up in Igor’s face
I think this is a good explanation. I also feel that counting calories is good for people who have a lot of weight to lose, its easier and more flexible, and counting macros is maybe when you don’t have too much weight to lose and you have more specific body composition results (other than just dropping fat) eg: prepping for something, or growing a muscle group.
Hi Lynette. I’m a college student attempting to get more fit. I tried counting macros for a bit when I first found your channel and was super confused and overwhelmed. Counting calories seems like it’d be easier to track and better for my lifestyle. How do I go about finding out how many calories I should be eating per day in order to lose weight? Thanks in advance. Love your channel.:)
I have been very sick of tracking macros lately and am going to give this a try! I really hope I am one of the lucky ones!
This was great & so informative!! Thank you for sharing Lynette!!!
Yes! I remember seeing Robin Gallant mentioning she did protein and calories. It’s actually a super idea I can get behind. I’ll probably transition to that later, especially over thanksgiving and Christmas.
In all the videos I’ve watched about fitness & nutrition no one I mean NO ONE has ever broke this topic down in such an easy to understand way, this is GREAT…. It really opened up my eyes, thanks Lynette
So at the end you said “say by to kitten!” and in my head I did i didnt out loud though since I’m at the gym lolz
I tend to use a hierarchy: first my goal is to hit my macros, if something comes up or an unplanned meal is eaten I try to stick to calories and if I’m not feeling it at all that day, I let myself have a completely untracked day. Usually switching to just calories on days that life happens has helped me stick to my goals a lot of the time. Good video Lynette!
Speaking straight to my heart in this video girl! I just felt like I needed a break from Macros but still focusing on protein while I just count calories because I still lift heavy in the gym and want to help my muscles out! KITTEN!:)
Love you and love your viewpoint on this! Well said info in calories vs macros
So if you want to lose weight would you recommend eating less protein and more fat and carbs? That way your body pulls from body fat to gain energy?
That’s EXACTLY what i’ve done! I get 100+ grams of protein and leave the rest before carbs & fats and it’s been such a stress relief.:)
So happy I found this video! I agree with you on the protein. Tracking macros teaches you how much protein you really need to help lose weight, feel full, and gain muscle. I love the idea of being flexible with fats and carbs with just tracking calories.
Great video, Lynette!! This was so informational and exactly what I wanted to know!:)
When you counted calories, and then changed over to counting macros for the first time, was your calorie intake similar with just different carb/fat/protein portions, or were you calories more? If they were higher, did you gain weight initially?
Thank you so much! This is something I’ve been struggling with because I’m just getting sick of tracking macros, even with carb cycling where two days a week means . Have you been tracking your macros at the same split everyday or are you carb cycling at all?
Another great video!! Thank you again…time for me to move into a maintenance phase #sortinghatsquad
Wouldn’t your maintenance calories be the same as your current weight multiplied by 12? If your weight loss calories are your goal weight multiplied by 12 then why can’t your maintenance calories be your current weight multiplied by 12?
Almost at a motivation phase. Waiting a few more weeks! #sortinghatsquad
i think your macro calculator is off it said I needed 1235 g of fat.
When you say 200 per week do you mean 200 calories to the original daily totally I had been doing for fat loss or just 200 to the weekly totally calories
Eat a 5 lbs brick, gain 5 lbs. Sh*t a 5 lbs brick, lose 5 lbs.:-)
Hi
Should I measure calories of cooked food or raw food for fat loss?
What do you think of lost a lot of fat using Custokebon Secrets? I notice a lot of people keep on talking about Custokebon Secrets.
It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from NextLevelDiet are doing a great job. Visit their website and see for yourself.
What do you think of lost tons of weight with Custokebon Secrets? I notice many people keep on talking about Custokebon Secrets.
Hi Jordan, I’m a little confused.
If I understood you correctly, you’re saying maintenance calories should be around 200-300 higher per week than fat-loss calories? The rough version being goal bodyweight x14 per day?
Taking a goal bodyweight of 160lbs, and multiplying by 12 and 14 for fat-loss and maintenance, I get 1920 vs 2240 calories per day. That’s 13440 vs 15680 per week. That’s a difference of 2240, which is a lot different to 200-300.
Have I gone wrong somewhere?
I had no idea that you were going to gain a little bit of weight when entering maintenance. I’m nearing my goal weight and I assumed that once I entered maintenance I would stay the same unless I was doing something wrong. This has definitely changed my perspective and I think I’ll be a lot more mentally prepared once I do enter that phase (aka not freaking out if the scale moves up a bit).
Is Custokebon Secrets effective to lost crazy amounts of weight? We have read a lot of good stuff about this popular fat burn secrets.
I’m 135 pounds 5ft8 mail exercise about half hour to 40 minutes a day how many a day do I need?
I just found your videos and don’t know you but regardless of the great content I want to thank you for the positivity and making me smile. I really needed it.
Someone told me about site called NextLevelDiet. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.
Guys. lost a ton of weight does not need to be hard (I used to think it did). I’ll give you some tips now. Look for a popular diet plan program called Custokebon Secrets (just search it on google). Thanks to it I’ve lost tons of weight. I should not even be speaking about it cause I do not want a bunch of other guys out there running the same game but whatever. I’m just simply in a great mood today and so I’ll share the wealth lol.
I started using calorie counting in the middle of January 2020 and I love it! I lose about.5 lb a week!! Slow and steady wins the race! I don’t feel like I am depriving myself at all!!
PubMed FTW! I need some more CBD products asap, thanks so much for sharing this brand with us!
Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.
As expert, I do think Custokebon Secrets is good way to lost lots of weight. Why not give it a chance? perhaps it is going to work for you too.
I accidentally got thrown into maintaining phases during my weight loss journey over the last year. I was ao frustrated and worried during those 2 one month periods where I wouldn’t be in charge of I could eat as I’d be a guest somewhere else (had to go away with my kid to visit his dad). But maintenance I think really helped. I stayed within the same to a 3 pound higher range but when I’d get back home and start my fat loss macros again I’d go back down and start cutting fat again. So in short, it’s true about taking those maintenance/ momentum breaks. They seem to work!
So what about only fruits cuz I don’t eat vegetables only a ton of fruit
First valentine’s in three years that I enjoyed eating all the snacks my kiddos game me! I know I’ll be fine and I know I wont derail!
Hello, have you thought about this diet plan known as the Custokebon Secrets? My friend says it helps people lost plenty of weight. Is that possible? I also read numerous great review relating to this diet plan. Thoughts?
I can’t find this answer anywhere on YouTube or google! I just started keto and I just want to know do you have to eat high fat?? For example I ate what I was suppose to today with using the carb master app. But it says I can still have 40 more grams of fat!
Fuck it cycle. Toooooo fucking true. Also, is Rico trolling you hard with that intro?
#sortinghatsquad
#sortinghatsquat I was calculate in kilograms…hahha OMG is good you couldnt see my reaction hahahahah
Hi I am new. I just want to know if there is less chance of regaining weight (once I go back to eating what I used to eat before dieting) by doing calorie cycling?
He’s like the Jesus of food, preaching the gospel of truth. Finally a religion I can get on board with
#sortinghatsquat
I’m new to the page and totally am loving all this advice #sortinghatsquad
I can’t wait to start maintaining now that I know how to do it #sortinghatsqad
i am in a long term maintenance for months and i just go for some weight loss or gain periods here and there for like a week if i am getting too fat or thin, now i lost like 3 kilos in this phase but i stooped exercising so it is muscle loss for sure! But i don’t count calories i count meals (3 main 3 snacks) and i restrict my shelf to a variety of healthy and satiating meals, that way it is easy to generally maintain my weight without feeling hungry and without counting or restricting calories. for me it is a fact eating the same calories in a salad with lots of vegetables and feta cheese and olive oil and some whole grain carb is far more satiating than eating the same calories in a pizza!! so i won’t calculate calories, i look at the scale long term and i learn what types of foods to eat instead of how much wile i also ask my shelf am i really hungry? and if yes i wait a bit for the next meal and drink some tea or tisan.
i am in a long term maintenance for months and i just go for some weight loss or gain periods here and there for like a week if i am getting too fat or thin now i lost like 3 kilos in this phase but i stooped exercising so it is muscle loss for sure! But i don’t count calories i count meals and i restrict my shelf to a variety of healthy and satiating meals, that way it is easy to generaly maintain my weight without feeling hungry and without counting or restricting calories. for me it is a fact eating the same calories in a salad with lots of vegetables and feta cheese and olive oil and some whole grain carb is far more satiating than eating the same calories in a pizza!
i am in a long term maintenance for months and i just go for some weight loss or gain periods here and there for like a week if i am getting too fat or thin now i lost like 3 kilos in this phase but i stooped exercising so it is muscle loss for sure! But i don’t count calories i count meals and i restrict my shelf to a variety of healthy and satiating meals, that way it is easy to generaly maintain my weight without feeling hungry and without counting or restricting calories. for me it is a fact eating the same calories in a salad with lots of vegetables and feta cheese and olive oil and some whole grain carb is far more satiating than eating the same calories in a pizza!
i am in a long term maintenance for months and i just go for some weight loss or gain periods here and there for like a week if i am getting too fat or thin now i lost like 3 kilos in this phase but i stooped exercising so it is muscle loss for sure! But i don’t count calories i count meals and i restrict my shelf to a variety of healthy and satiating meals, that way it is easy to generaly maintain my weight without feeling hungry and without counting or restricting calories. for me it is a fact eating the same calories in a salad with lots of vegetables and feta cheese and olive oil and some whole grain carb is far more satiating than eating the same calories in a pizza!
Could you do a video on how to actually calculate your calories on a everyday basis? Btw love your videos!
nice content but there the music is distracting and annoying
if it wasn’t for his comedy this 48 min video would have sucked
It would be a shame for you not to lose fat while other normal people are capable to lose weight quickly with Custokebon Secrets (google search it).
Thanks so much! Love this!! I went to maintenance last week to help my mental food focus! Feeling great in the gym and in life cause I’m being consistent!
I love how you don’t sugarcoat anything, you are straight to the point and give so much value, and not just to the general public but also to many fitness coaches out there looking for no b.s. knowledge!
Hey, I have a question.
You know how you said to keep increasing till you’re gaining 1-5 pounds per month (correct me if I misunderstood). So what if I’m trying to find out my maintenance so I can start a surplus? Should I follow the same rule? Once I’m gaining that much per month then add more for a surplus or include that in my surplus?
Okay. This “first restrict, nit at my final goal and then: fuck it” is so me. That really hit me. Thanks for this great video!
#SortingHatSquad
Hey Jordan, just came across your channel, loving it, subscribed liked shared:)
Just wanted to say (to you and all newcomers to the channel, like me) that I have wanted to loose weight for a long time. Bulking has always been easy (which a lot of content creators cover) yet to my knowledge Jordan is the only one who has covered the cutting phase (and how to best deal with it such as strength loss during a caloric deficit).
Hope that I can humbly learn more from you.
#sortinghatsquad
I’ve lost 100 pounds but having trouble getting to that little bit leaner state that I would love to maintain. Thought I would give myself a little more structured maintenance phase than I’ve done before, just for a reboot. Love love your content J! Its spot on for losing weight that is maintainable! So thankful I found your channel ❤
#harrypotterfan
I worried about maintenance for a few months. I went below my goal. I’m now used to maintaining a weight lower than I planned.
is there a video about macros vs calorie counting? I just found your channel
Perfect timing. Thanks again J!
We just discussed this in my appointment today that for the next couple of months we are going to time out and in January jump back on the fat loss cycle. Late to the party this week. But Restrict F**k it cycle #sortinghatsquad
How do you always know what I need just at the right time! I thoroughly love your bloopers also #sortinghatsquad
Where can I buy that top with the built in muscles?
And the wig to make me look like Superman?
And the stick on bushy eyebrows?
Great info with ton of info. I’m way far away from going into maintenance but info great to know. #sortinghatsquad
Loved this video! Didn’t even want to watch it… waited a couple days which is weird for me… I’m so glad I did!
Right in the middle of the challenge I’m going to give my body and especially my mind a much deserved brake.
Thank you J ❤️
Loved this video! Didn’t even want to watch it… waited a couple days which is weird for me… I’m so glad I did!
Right in the middle of the challenge I’m going to give my body and especially my mind a much deserved brake.
Thank you J ❤️
Loved this video! Didn’t even want to watch it… waited a couple days which is weird for me… I’m so glad I did!
Right in the middle of the challenge I’m going to give my body and especially my mind a much deserved brake.
Thank you J ❤️
Jordan, you’ve been life changing to me! For years and years I’ve overcomplicated things (particularly because I have PCOS so weight loss is HARD and SLOW) when all weight loss comes down to is a calorie deficit. A maintenance period now seems like something I should consider! #sortinghatsquad
Thanks for another great video! Found you through DST podcast and can’t stop watching your stuff! Thanks for being real #sortinghatsquad
When Coach talks about eggwhites and you immediately get an ad for McDonald’s breakfast
The whole calorie counting/dieting crap is so old… just breeds disordered thinking andbody obsession… f*ckin live your lives people…eat reasonably and be active.
can you tell me where in the human body the calorie counter is located.
I have a question that you may have answered so forgive me if you have. I made to my goal and am at maintenance weight. 123 so I am using 1722 calorie 123×14 =1722 but I exercise 1.5 hours per day and burn about 700. Do I add those back in and eat those since Maitenace? i. I just want to make sure I have enough calories to sustain metabolism. I would say no if losing but since maintaining I am unsure. Please let me know your opinion.
No where close to maintenance but such good info for the future…I will get there one day! #sortinghatsquad
I went from 277 to 180 in 13 months but the last 8 months I’ve been fluctuating from 180 to 200 due to binge eating. I’m gonna try maintenance calories till 2020
Every time I have a question it seems like you have an answer. Started following you end of August/early September and the scale keeps going down or staying the same. I felt burnout a couple weeks ago on the fat loss phase and decided to try and move into maintenance but wasn’t sure how. Thankfully my weight has been consistent and I feel confident now that it was a good choice. I love the idea of a momentum phase. I know I will be ready to get back to fat loss when the time is right. 13 lbs down and not giving up. #sortinghatsquad
I have been maintaining my weight while trying to be in a deficit. So I decided to go into maintenance through the holidays! I need to start tracking to know where I am so I know how to cut when I move into an actual calorie deficit. #sortinghatsquad
Thanks man. I just hit my first month of educated exercise and nutrition. Cant wait to see what happens in this first year! Thank you for being a source I can trust to help me learn what I need.
Thank you! I’m too dumb to understand how to calculate it completely by myself. Your calculator was the best one I found
I’m a beginner and you’re being a great help for me
Thank you so much! You do a great work
Thank you for this! I’m pretty close to where I want to be weight-wise, but want to enjoy the holidays without pressuring myself or getting disappointed if I don’t lose weight in December. This was so helpful in getting in the right mindset. #sortinghatsquad
This something I needed to hear. I lost so much weight that I have that mindset that I have to eat restrictive and then when the weekend come around I’ll go fuck it and eat or drink more than I would during the week. Thanks for putting this out there not a lot trainers will do this.
Asked it on Instagram Q&A, got a comprehensive video on YouTube. You are The Best!
#sortinghatsquad
This gets me so hype to enter into a maintenance phase once I get through the USC and CCC. Woo! Thanks Jordan and Rico! #Sortinghatsquad
This is making my head spin:(
I just did went to the site and did my macros… but this is too scientific for me… i love this diet but the talk of counting and tracking is making me not wanna do it because i feel I’ll fail. Gonna keep researching a bit.
I really needed this video. I get so much anxiety thinking about maintenance #sortinghatsquad
Thank you, Jordan. This is just
the video I needed right now. I spent almost a year in calorie deficit (thanks
to your advises), now I know (as you said) in my heart and in my mind that the
time has come to go to maintenance, but the struggle is real. I never thought
that this would actually be mentally more difficult and challenging to deal
with than a caloric deficit, but it really is. Can I write you on Instagram about
what troubles me the most? #sortinghatsquat
Didn’t weigh myself for over a month, stopped letting the scale determine my progress and the next time I stepped on, down 5 pounds. Your videos are the best!
#sortinghatsquad
Hi Jordan, Thanks for the video. What are your thoughts on body recomposition? My weight is stuck and seems to be comfortable at this level (setpoint) and was thinking that instead of trying to lose weight I’d try to focus on converting to muscle but that would require me to increase my calories. Any thoughts on best approach to recompisition (female, about 30% bodyfat percentage) thank you
This is soo helpful! Amazing video with great information Jordan! I’ve been judging progress through the scale, but haven’t paid attention to the heavier weights that I lift now! Hit a new PR on the deadlift with 135lbs! Thank you for this! #SortingHatSquad
It’s 4:30 am in Chicago and I’m warming up and learning from my favorite lady. Great new insight for our fitness community. Lots of love for you girl!!
Thank you. As always my friend thank you. For putting what I know into words better than I could think them. For making this shit sound so much simpler than people make it out to be. For pointing out the importance of understanding every aspect of maintenance, not just the simple caloric definition. Oh, and #sortinghatsquad because why not?:)))))
Reverse dieting help me so much! I feel like I can use food to strengthen my body rather then have it be something that will hinder my progress.
Kinobody has good insertions. His chest and delts are pretty damn good. He’d be massive on gear and a contender at shows
Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from *Next Level Diet*. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.
Someone told me about site called *Next Level Diet*. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.
Someone told me about site called *Next Level Diet*. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.
Someone told me about site called *Next Level Diet*. Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.
I was very skinny and after changing my diet I finally started seeing results. I didn’t know anything about training and diet, but my friend told me for the website called Next Level Diet and I just followed their diet and training plan. They have amazing tips 😉 check it out
I knew which foods I need to eat to lose weight, but I didn’t know how much. Diet plan I got from NextLevelDiet contains portion sizes for every meal. Fantastic!
You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Next Level Diet*.
Right guys.. I understand Jordan goal body weight idea x 12. But I feel that is way to low for what I do daily training and work wise.
I’ve found a rougher number to follow for momentum for now. My question is, say I say on 3,000 calories for 3 weeks then drop down to 2,800 calories. What do I then go back up to? #sortinghatsquat
CommentI GOT SIX PACK IN ONE MONTH!!! I took diet plan from NextLevelDiet. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes.I lost 25kg with
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At the end of your video, you talk of maintaining 16% body fat while you bulk. Does that mean if I have 20% body fat that I should forgo bulking and head straight to leaning?
Hi, just wondering if these numbers work for girls as well? Im 90 lbs and I really want to get bigger, but w Normal bulk it puts me at around 1 lbs/month. Also Im a newbie (going to gym consistent for 3 months now) and pretty lean.
I’m pretty late to this channel and it’s probably been said 1,000,000x before. But this is where Brandon Roth has been since failing us as Superman… cool
I gainded 5kg in one Month.. I was very skinny but still look skinny and have abs with 5kgs more
Just a question. If Ive been cutting for 2 years, and I started bulking, Will I gain the same weight As the beginner Or Ill bulk at the speed rate of a person who trained for over 2 years. Thank you
I just got into fitness about 3 months ago,i wheigted 54kg my first day in the gym,i got 10kg in this time,and not that many body fat.
Im pretty proud of myself and cant wait to see what i can acomplish in the future.
in the begining was hard but now i cant wait to go and do my workout.
They are not big result by any means but for me, all my life i was the skinnyest guy,something made me wanna change my life and now that im making progress i wont stop until i get what and where i want.
You with your power and me with my intelligence can conquer the world You rock man. One of your best videos.
It’s pretty simple, take in more nutrients with less calories.
Work out 6 days of the weak,
Monday/upper body
Tuesday/lower body
Wednesday/core
Thursday/upper body
Friday/lower body
Saturday/core
Sunday/Break
When you do your work outs, do not forget about the negative reps. That will increase your muscle growth by 25% if done properly.
Take cold showers.
Take ice baths for recovery.
Drink plenty of water.
Do tons of stretching on all parts of your bodies.
Before you know it, you will lose fat and gain muscle, as for how much is dependent on your height and frame. If your 5”10 the best weight is between 200-215 lbs
But that is just an estimate, but whatever you do, stick to it!
Ya know what, your videos are great and all, but I would love love LOVE if you had some podcasts or something so I can work on the brain gainz too. You speak very intelligently on health and fitness and would love if you made some longer content with deeper explanations on some of these topics!
I know he was bashing dirty bulk but for extremely skinny individuals like me it’s works. I went from 98 pounds at 5’5 to 125 in about 4 months made extreme strength changes went from 105 deadlift to 295 deadlift I do have a little stomach fat but not nearly as much as him in that picture
Once u reach 2lbs or less growth per year and still want to keep seeing gains then u gotta look into at least taking testosterone. Otherwise just take down ur training volume and focus on maintaining. But if you want to keep training hard and seeing gains: Start off w 100mg T 3x a week. Run that only for a cycle. Adjust. Doesn’t seem like a lot at all and that’s correct but it will produce surprising results. Blasting gear rlly at any point isn’t wise and doing it early on w something like 500mg 4x a week of T w other shit is even more unwise. I’m not speaking from personal experience on myself however.
i hope you become a teacher because that wil be fucking hilarious. you will get the information through while being entertaining
Dirty Bulking is good for some people such as rugby players. I play number 3 meaning I kinda need to get big so I put on fat and muscle then in the spring I lose it all
this guy has helped me a lot with my food anxiety, love himm
I just gained 20 pounds just from the knowledge of this video
Had to rewind. Thought he said you feel better eating fruits and vegetables instead of “protein” before a work out…
Time is going to pass either way, so you might as well be slowly and consistently achieving your goals!
Patience and adherence are key.
I think Freelee the Banana Girl might eat more fibre than you
I liked this video before even starting the video this is creat.!!
So if we’re trying to gain lean and want to stay below 15% body fat, should we just start a “mini cut” the second we get over 15% body fat? And also, during these “mini-cuts,” should we ONLY be doing cardio? Or should we be adding the cardio to our usual workouts?
i replay 0:00 thounsed timesyou need to have remix with you claping
should i track my calories or macros? which one is more important?
I’ve been reverse dieting for 8 weeks now, and i’ve lost 12 pounds while going from 1500 calories on average per day (110-120 g protein and i fill in carbs and fats intuitively) to about 1900-2000 per day! i totally found reverse dieting worked for me as someone who on average has a daily energy expenditure of 2400-3000 calories per dayi was chronically undereating and it was hurting me.
You should care less about fat consumption and worry more about carb and sugar consumption. Eating high fat will make you gain less body fat than you think. The only time dietary fat makes you gain fat is when you combine it with carbs, so if that’s why you’re worried about too much fat, then that’s fine. Edit: Working out in a fasted has been proven to increase muscle protein synthesis. Check out Thomas Delauer’s channel to learn about working out while intermittent fasting or even while doing keto.
I`ve recently came across Tim Ferriss` book “4 Hour Body” and he claims getting 34 lbs of lean mass in 28 days with 8 workouts of 30 mins each, twice a week. He does use a lot of science behind to explain the whole process but anyone here thinks that it’s actually possible?
I really enjoy the content but I just have to say that as a business student the law of diminishing returns isn’t exactly the concept that you are trying to illustrate. The actual concept is that the more inputs a firm adds results in more outputs initially but eventually too many inputs results in a decreased amount of outputs for a firm and in a graph it looks like a U shape. The concept you were trying to illustrate was more of just hitting a plateau which is true but doesn’t actually correlate with the economic concept
You are definitely one of the only YouTubers that I can watch a 48 minute video straight with no breaks
Probably one of the best videos I’ve seen for beginners! Thanks!
I feel like I been in maintenance for a while now. Not on purpose, though. I just haven’t lost any weight for the longest time. What am I doing wrong? Any advice would be greatly appreciated
Edit: I also calculated my maintenance calories like J described. It’s almost 3000! Can that be right? I weigh about 211 lbs.
My first 7 months I was cutting and honestly I feel like I wasted my newb gainz.
I just started at Gym,I am 47 years old,unfit,220 pounds,looking mostly to improve cardio but now also want to capitalize on those newbie gains,awesome video.I was thinking of just focusing on getting 150-200 grms 0f protein and then just trying to eat healthy carbs with whatever fat falls within the daily calories,not sure what my maintenance calories are,2500?Came for the info,and video was very informative and very funny,subscribed.
According to Igor’s weight gain estimation, lean bulk is worse than normal and dirty. In lean bulk u gain 1/2-1% which is -1/2% where as in normal and dirty u gain -1% (1-2% and 3-4%). So actually in all 3 bulk methods you lose weight (cause % is negative) but you lose the most in dirty and normal.
What are you talking about Igor? You are wrong on this one.
Wait, a gram of protein and a gram of carbohydrate have the SAME amount of energy: 4 calories
You need carbs to build muscle!
For me, protein is there easiest macro to fill, Im always dialing it down and I’m only doing 120-140
Next time make a detailed video, this was one was very concise and brief.
It should be at least 3 hrs, 48 mins barely grazes the surface.
You are hilarious man. There are a lot of vids on how to and what is and you know… SCIENCE!! But you really bring it back down and make the learning enjoyable with the laughter gains! And the Gains. And the humor literally makes you a human being that is really been there done that. Basically the biggest guy in the gym is the nicest in the gym. Really appreciate the videos.
Wow! Great info dude! Huge thanks for posting the timeline titles! Just found your channel, love it!
Wow a fitness YouTuber that is actually informative and fun and not just trying to talk about bullshit for 10 mins
In regards to intermittent fasting, I’m doing the warrior diet currently, meaning I have a 4 hour eating window, fasting between 20-24 hours. It help with my initial cut (I was fat). I went from 245 to 185 currently, for reference I’m 6’1. When I start bulking (I’ll be doing a lean bulk) I’m gonna be doing the 16/8 method. Gives me more time to eat and slows me to intake more. To be fair I could still do the warrior diet but it’ll be a little harder to eat all those calories, but I can do it. Point is you can still do intermittent fasting to slow the fat gaining process while simultaneously allowing yourself the calories to bulk. What do you think?
PS. I have been training on and off for about 6 years with about 3 years consistent initially and then the next 2 years were a bit sporadic and now I’ve been back for a year and a half consistently (or so, a bit less). I have some muscle mass and some good strength. I’m at about 12-13% body fat, according to my scale. A problem I still have is some loose skin (all over my body, in my most places it’s almost not noticeable except my lower stomach) and I still have gyno that I’m getting removed soon.
I’m late but if you’re eating a 1000 calorie surplus of healthy foods would it still be considered “dirty”