Fitness Nutrition 101: How to Lose Fat & Build Muscle | Bryan Guerra | Skillshare

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Fitness Nutrition 101: How to Lose Fat & Build Muscle

teacher avatar Bryan Guerra, I Help People Start Home Businesses

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

16 Lessons (1h 32m)
    • 1. What this Course Will Teach You

    • 2. Macros & Micros

    • 3. Calculating Calories

    • 4. Lose Fat Overview & Example #1

    • 5. Women's Lose Fat Overview & Example #1

    • 6. Men's Lose Fat Overview & Example #2

    • 7. Women's Lose Fat Overview & Example #2

    • 8. Build Muscle Overview & Example #1

    • 9. Women's Build Muscle Overview & Example #1

    • 10. Men's Build Muscle Overview & Example #2

    • 11. Women's Build Muscle Overview & Example #2

    • 12. Examples of Nutrition Labels, Calories, & Macros

    • 13. Important Things to Keep in Mind When Losing Fat

    • 14. Important Things to Keep in Mind When Building Muscle

    • 15. How to Use & Track Cardio

    • 16. Tying it All Together

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About This Class

Losing Fat is Hard. Building Muscle is Hard. understand Nutrition & how to apply it. Understanding Nutrition can make reaching your Fitness goals 10 times EASIER

We all know someone who's been "trying" to lose fat or build muscle for years, but they don't ever reach their goal. Why is that?

It's because they don't understand Nutrition & how it applies to fitness.

If you want to stop guessing you'll reach your fitness goals, enroll today to learn the ins & outs of Fitness Nutrition once & for all!

Meet Your Teacher

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Bryan Guerra

I Help People Start Home Businesses


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1. What this Course Will Teach You: Welcome to the course, guys. I'm gonna be your instructor, Brian. Today I'm gonna give you an overview first and foremost of exactly what's going to be in fitness. Nutrition? Wanna one before getting the overview and the whole course plan? Essentially, I want to talk about why you should listen to me. You might be looking at the screen and be saying you know who is this guy? Or maybe you actually even know who I am. And you're thinking, Why is he qualified to even teach me anything about nutrition? Fitness building Also losing fat, whatever it is, why is he qualified to do so? Well, actually, before I got the online marketing, any commerce and kind of built my own, my businesses like that, what I actually was interested in was fitness and nutrition. I completely lived, breathed, ate, slept, you name it. I loved it. And I did it with fitness and nutrition. So I'm actually a nutrition major, and I'm a certified personal trainer. And like I said, I still work out on the regular. I still eat relatively healthy, and I focus on, you know, not just talking about these things, but doing them all myself now full disclosure. You know, my life is not revolving around fitness and nutrition anymore. It's more revolving around marketing any commerce and teaching stuff like that. That's the majority of the stuff and the courses that you'll see, you know, me teaching and just overall knowledge. However I do get asked these questions, you know how I keep fit, how you how essentially eat how I focus on nutrition and stay healthy. And so I thought, these courses, you know, and these ideas would be really, really great to relate a certain people, because I really think that they'll help you out. I'm a firm believer in, you know, strong body strong mind, and there's a good parallel between them. So if you keep a strong mind, obviously you can have a strong body and vice versa. If you can keep a strong body, obviously that's going to reflect, and you know not just the amount of money that you can earn overall, but you know how successful you are in life in business. So without, for without anymore, you know, talking it up without further ado. Let's talk about what I actually plan on teaching you in this fitness nutrition one of 14 So it's nutrition first and foremost. We're going, you know, through an overview what's important, You know, things to keep in mind. What? Actually, you know, the main type of goals and things that you should understand. We'll just go through a quick overview, you know, to kind of give you a good idea of what you should be keeping track of and in mind. So we're actually gonna talk about macro versus Micro and other, you know, the value calorically of certain things. So whether that's your macronutrients, you're micronutrients, you know, even alcohol. Because obviously, if I didn't cover that, you know, I would be doing you a disservice, because the majority of us actually do enjoy the alcohol beverage from time to time. And so it's important. Keep those things in mind. So backers Micro's caloric value of certain things. We're gonna talk about that depth. Then we're gonna move on to calculating your calories. Different ways to do that different approaches, how I recommend that you do it, how I do it. And more importantly, you know what the steps essentially that you can take to make sure that you're on point with their calories. They were talk about flexible dieting. Now I'm a big believer in flexible dying. I'm not a big believer of restricting your your you know to too much of what you eat. I'm a big believer and consistency over time. I recommend highly that you follow. I am sorry. I almost said that room. I am basically If it fits your macros now, I'm a flexible dieter. You know, I like to preach that essentially, to a lot of my students or people that, you know, ask me for advice on The reason for that is because you kind of construct your diet plan. And I hate that word. It's more just about nutrition and consistent eating, essentially more than more. So then it's a diet plan because it's a hell. It should be a health, you know, And lifestyle choice. Not necessarily a diet. If you think of it as diet. Obviously that means you're gonna come off of it at some point. This, when you're more flexible, allows you to enjoy things while being kind of smart about it, so to speak. So that's what we're gonna talk about that next there were you over what you're all here for, Essentially these. Obviously, all things over here are very, very important. And they're kind of staples to keep in mind. Well, over here finally, we're gonna talk about how to lose that. I'm gonna go over a bunch of different examples for men to lose fat women to lose. That how you canoes, family talk about exactly how you can get on track with that? Maybe you're more concerned with building muscle, Or maybe here thought you're concerned with losing that. But you also want to, you know, put some muscle on in the future. We're gonna talk about building muscle. Next, we're gonna go over many different examples. Probably 2 to 2 to three for men to build muscle and women to go muscle. Obviously, this all relates the fitness nutrition. And then finally, we're gonna go first. Important reminders to, you know, just keep in mind with all this information back here. So I got a full plan for you guys. I got a lot of great info to relate to you. With that being said, let's just jump right in. It happened to the course 2. Macros & Micros: All right, guys, Welcome back. So now we're actually gonna talk about macro versus micro nutrients and that's exactly what I say and what I'm referring to When I talk about macros and micros macronutrients micronutrients, they're both very, very important. You can't sleep on either one. So a lot of people actually do know a lot about macronutrients. Balance them. That would be the basics, obviously, of losing fat and building muscle. These are the things they don't want folks on the three main macronutrients. But but but think of macronutrients as you know what your body is essentially made of what you know, your muscles are made of how you know your energy sources. You know, the things that keep and regulate your hormones, stuff like that, the important stuff that you want to focus on. However, you can't forget about the micronutrients either, because the micronutrients are actually the delivery system. Kind of like your blood essentially that they're not your blood. But that's what I think of him as, like the delivery system. Kind of like your blood platelets. They're taking the macronutrients to the places that they need to go for your diet plan or you know, whatever you're following to actually be effective, whether you're building muscle or losing fat. So focus on micronutrients just as much as the macronutrients. So let's get the micro nutrients out of the way really fast. What are micronutrients? Well, essentially, they're just the vitamins and minerals. How can you focus on my country Trains? Very, very simply the best thing that you could dio without getting, you know, to without diagnosing each and every one of you specifically just for you, I would just simply to be take a vitamin, take a multi vitamin that will knock out 99.9% of your deficiencies and issues and literally the number one thing that the best thing that you can do for any nutrition, you know, plan or whatever, whoever you are. Regardless, it's simply take a multi vitamin. That's the best thing that I recommend that you dio So take a multivitamin boom. Don't worry about micronutrients anymore. Obviously you have deficiencies if you have diseases. If you have certain different problems or issues console professional consultant, nutritionist or dietitian and they can obviously prescribe certain, you know, uh, you know, prescriptions are pills that can obviously hit you with more than you might that then, just your typical What's it called him? Losing a drawing blank here, Your your typical vitamin can can do, but obviously from majority of you just your typical multi vitamin will suffice Conflict over my words. They're so moving on, just laughing about it. Macronutrients now. So what are your macronutrients when we all know that they are your protein, your protein, your carbs and your fat So most people know that. But what most people don't focus on obviously is the outcome. That something I want to touch on here because alcohol actually does have a core value. So what are your We're gonna get into how to track these in a minute, But make sure that if you're paying attention and you're really serious about either building muscle or losing fat, you write these down. So protein is the 1st 1 that we focus on, obviously, the building block to muscle. If you don't get enough protein, you simply won't be able to build muscle from the majority of you. Protein is very, very important. How many? How many calories per gram for protein, and that is for. So there's four calories in every gram of protein. So I'm gonna teach you how to track your grams of protein very, very simply coming up in the next lecture. But just remember that protein is four calories per gram. Now you're carps. So how many calories per gram are carbs, while therefore as well. So for very, very simple. Remember four for protein, four for carbs. Now for fat. Here's where you get big. So that's why I'm with things there that isn't necessarily bad for you and a lot of ways fat can be good for you. You know, you're eating healthy fats, and even some on healthy fats aren't too too bad where you run into problems is there are a lot of calories per gram fats. So the thing to keep in mind is, if you have high fat intake, you're obviously gonna be high calorically to, and that's where a lot of people don't draw the conclusion I draw the line. So they're actually nine calories per gram of fat. So that's where you have to keep in mind that I'm gonna teach you exactly how to focus on, you know, having a good balance of each one of these. But for now, just understand that four calories per gram for Callie's program. Nine calories per gram. Now, if you don't drink completely, disregard this. It doesn't matter. However, for those of you that do drink, you don't have to necessarily track every single time you go out for a drink or whatever here, whatever would have. However, if it's something that you do often frequently, you are gonna have to keep in mind that if you have a goal to loose fat or to build muscle well, alcohol is basically an empty calorie. So there are calories and alcohol. There's actually seven calories per gram. Seven in every grim val. Call their seven calories so that glass of wine that you thought wasn't a big deal. Well, guess what? You probably just took in 200 calories, if not more, that you know that shot at the bar that you that you wanted to have. Well, guess what? You probably didn't realize that you just took in 100 calories for that shot. So I'm obviously those those differ from from alcohol, alcohol, liquor and stuff like that. But it's just important to keep in mind the alcohol does actually have calories. Just remember that because they're not, they're not. There's no with all these thes macronutrients, your protein, your carbs or fat. There's a core value. Essentially, you know you're getting a bang for your buck, calorically, so to speak. When you take these in without home, it's just an empty calorie. You're not gonna get any anything back from that. You're not going to see any results for that and a lot of ways it's gonna dehydrate you. So without getting too too into it and to to in depth with that analysis, really, all you have to remember is that alcohol has calories. Don't just think thats right off and it doesn't count and four counties for granted, four calories per gram for carbs and then, obviously 94 fat 3. Calculating Calories: all right. So you might be saying yourself, Do I have to track every single calorie that I take in from here on out to track my protein to track my fat, you have to track my carbs. And the answer is, if you want to see results, you obviously have to track. In my opinion, that's the best way to get the results that you're looking for the fastest. Now, as you do this more and more, rest assured that you will get better at it and you will be able to kind of look at things and understand what's in them. Obviously you know, with your macronutrients and then you know just the calories. In general, however, there are some tools that help you that can help you along the way that I still use myself . Now they are Tuapse. Something talk about here in a second. Now, the 1st 1 that I'm gonna talk about is obviously the best one. In my opinion, I've used them both. However you can pick whichever one is easiest for you. So 1st 1 is my fitness foul and the 2nd 1 is losing now. Like I said, my fitness found my specific opinion is better. I used. I used to use lose it when I first got started in the fitness proud, like 34 years ago. My fitness pal is so much better. It's just there's so much. There's a vast array of different foods on there that, you know, makes it easier to kind of there. The what's the cachet of potential foods that you can choose from on that, you know, on the list thing. So there's just more of them. It makes it so much easier now. What do I mean by that? Well, there's multiple ways that you can basically use my fitness power. Lose it so you can scan things. So if you have a you know, a bar, while there's usually typically both the nutrition facts on the back that you can see, and you don't have to implement them one by one because you can scan them nine times out of 10 or search them so you can scan the barcode and nine times out of 10 that will pick up on my fitness power. Lose it and then obviously the protein, carbs and fats will just go into your bank for the day and obviously set that. So I think you have to set them later on this course. But for right now, it's just important. Understand that you could just scan them and it will update for you. So that's the best part about it. So you could just, like, scan the bar and then know that. OK, well, I have 1800 calories left for the day that I can spend. I just spent nine calories, nine grams worth of my fat intake for the day. Like I said, we're gonna go over that later on. In the course of states. Human, you know, I might have just used to calories of protein and seven calories, seven grams of carbs and two grams of protein. So it just cool that you can scan it now if it doesn't. If it's not scannable or for whatever reason, you're out, you can obviously search it, And that's why I say my fitness better, because the bank of things that you can search you know if you God forbid you go to Chick fil A. I love Chick fil A. You did all the time, and you could fit that in your Makris as well. But if you go to chick flying, you search spicy chicken sandwich from Chick fil A. Guess what? That's gonna pop up on my fitness pal. Then you go to McDonald's a week later. I'm not easier, obviously, foods that you want not necessarily eat in abundance. But if you go to McDonald's the search, you know the McDonald's honey crusted salad or whatever it is, I don't even know if that's a thing. I'm just making it up. But chances are it's beyond my fitness now. There's a lot less things don't lose it that you can search and skin. For that reason, I recommend that you go with my fitness pal. But like I said, you don't need either one of these. They just really, really help you when you're starting out 4. Lose Fat Overview & Example #1: All right, guys. So basically, what we're going over now is how to lose fat and the basics of that. Now, I'm gonna give you exactly how to calculate your macros and calories to lose fat. So this is literally something that I used to charge a lot of people money for on fiber. And I made a lot of money doing, and I also used to do this kind of freelance work on other sites. Like up work. I made a lot of money doing, so people charged, you know, for this information they charged, you know, whether you get into their fitness programs, whether you buy their online course, whether you actually get personal training or consulting from them, they charge you a lot of money. You don't need to do that. You don't need to pay that. I'm gonna teach you all how to do it right here. Right now. It's pretty simplistic. So we're over two examples. One for a man, one for a woman, because they very slightly and then maybe I'll do another one in the next video. I'll do another example of a man and a woman in the next video. So you kind of get a different feel for it now. Like I said, this is literally something because this changes. There's no one a or one B thing. What way to do it? There's no oh, you need to do it this way. You're gonna need to understand the concept of it as a whole. And that's why I'm gonna do it this way, Because that way, when you're obviously your weight's gonna fluctuate and change, your macros are gonna fluctuate and change, and that will allow you to really get the most bang for your buck knowledge wise so that you can continue to adjust this as you go. That will literally give you the best results. So with all with all that said now, what is the number? One way to lose fat? How do you lose fat, where the basics of loose losing fat well, so loose that it's very, very simple. You need to take in less calories than your maintenance calories are. So if you take in less calories than you expend, that's all. Your main is calories are the amount of calories that you expend throughout the day, so if you take in less calories, 2000 for example. Obviously, that's gonna change your personal person. Have you taken less calories? You know, then you then you're expending. Or that you know you're basically your maintenance calories. Say, Well, guess what? That difference is the fat that you're gonna lose. Now there's 2500 calories in a gram of fat. Might be 3500. I forget the exact It's a relevant I believe it's for I believe it's 25. What's actually Google that really fast calories in a pounds of fat? 3500? So it's 35. But regardless of that fact doesn't really matter. The only thing that you need to know is that you need to take in less calories than you're basically spending throughout the day. So how do you find that? Begs the next question. How do you find out how many calories you should take in throughout the day? Well, use a calorie calculator now. My favorite and there's a 1,000,000 of them is calorie calculator dot net or just count to later dot net. You can literally search calorie calculator to dot net on Google, and it'll pop up with this page. But like I said they're already relatively the same. So the way that I'm gonna teach you how to do this, we're gonna open upward, and I'm gonna calculate both the macros. So remember your protein, your carbs, and you're fat to give you the most bang for your buck as well as your calories. So your overall calories that you want to hit for that day Obviously you wanna take in that amount of calories for that day consistently over, you know, the span of a couple weeks and then obviously go back and re adjust this because you would hopefully have lost weight if you were following that plan correctly. Now I'm also give you the macro is now. A lot of people doom Akers differently. Some people say, Oh, it's 40% of carbs and 20% of this and 30% of that's the wrong way to go about it. It's personal for everybody. There's no one, you know, percentage number. So if you need to go back and watch this entire video again, obviously that's good, because then you understand the concept. But I just want to kind of run through it fast. So the guys kind of get it. So I'm gonna give you two examples. Let's go with a 32 year old male. Maybe you're 32. Your mail. You're five foot nine. You weigh 100 £90 you are, you know, relatively sedentary. So then how do you figure out how to lose weight? What? The calories target that you want. You know, per day is as well as the macro as well. I'm gonna teach you. So what you basically do is you put all your info in this 32 male 591 90 sedentary, which is little to no exercise. And then obviously you can change that as it applies to you, and then you calculate it. And, um, it's basically gonna tell you right here, So you need 2163 calories to maintain your weight. Thus that you know, the the number. Essentially, to that your maintenance calories are so if you eat less than 2163 calories per day, you will obviously lose weight. It's that simple. So how do you figure out how to lose? You know what? You should actually what your target should be. You know, day today so that you can lose that that amount of weight fast? Well, I recommend that you take 500 off that number, so you're gonna shoot for this £1 per week. If you shoot for more than that to go toe £2 for a week, it gets to that point or even £1.5 for a week or anything like that. It gets to that point of unsustainability, where it's a lot harder to follow that. So I suggest going one, even if you want to raise it slightly to maybe, you know, instead of 1663 to maybe 1800. That might actually help you as well, because it's more about consistency and sustainability, a long term overtime. Another thing to keep in mind, too, is that it's not. It's more so about hitting the overall goal. So if you God forbid you go over your calorie target for the day the next day, you're not supposed to essentially, you know, make up that calories argued by eating less. Just want to hop back on your plan. It's about consistency and hitting that consistently. Don't beat yourself up these air goals just like them. Akers will be. But obviously the more consistently you hit those goals, the better and faster results you'll see. So, like I said, your goal right here is to lose a pound per week. So 1663 calories is you're gonna be your overall daily kill work intake goal. So that's your calories per day. We'll just go per day and then so to get here. This is a male. So males, I always suggest never going. You're losing fat. Remember, In this scenario, I never suggest going lower than 60 grams of fat for a male. So we're gonna pump in 60 grams of fat and remember 60 grams of fat. There's nine calories per gram effect. So what, 60 times nine. Let's both the calculator literally doing all this in front of you guys. Understand? Well, 60 times nine is 540 so that's 540 calories a day coming from fat or 60 grams of fat. Then we're gonna move down to the protein. I always do fat and protein first. Well, if you go back and you remember, I always like to keep it. He's £190 I like to shoot for, You know, one roughly £1 of pro £1 equals a gram of protein. But since this person's probably not in great shape and they're losing fat and they're £32 they're not very active, I'm gonna go a little bit less. But typically speaking, for most people, if you weigh £170 your mail, you're gonna want to go 170 grams of protein. If you're £190 typically, you're gonna want to go 190 grams of protein. Now, if you're a female, go a little bit less. Obviously, it's about about half a pound, half a probably half. So if you wait, if you're a female in China, was fat. We're gonna go through that in a second. Um, and you your £120 will then guess what? You probably should go a little bit above 60 grams of fat because that's half of 120. Just something to keep in mind. So but because this person doesn't seem like they're in that great of shape, I'm gonna go a little bit lower. Let's go with 1 70 So 170 grams of protein and 170. Remember, there's four grams per calorie in ah graham of ah, four grams, four calories per gram in a grand up in a fat gram. I can't talk today, so 170 times four. And that means 680 calories are gonna come from protein or 170 grams. Now finally, to get your count your carbs and this is the same way every single time. So to get your carbs, you are going to basically Adam 5 46 80 because they're the calories coming from fat and proteins of 6 80 plus 5 40 and that equals 12 20. So you're gonna take the difference of the year colored day, your calories per day minus whatever that number is. So 16 63 minus 12 2016 63 minus 12 20 means that you're getting 443. Cow are calories coming from carbs a day, so 443 calories coming from carbs a day. What does that equate to Ingram's? We also know that for like I said in the previous lecture, that four There's also four calories per gram of carbs, So you want to divide this by four. It's the same thing with everyone, so Hunter roughly will just round it up. We'll say 100 11 cow grams of carbs per day. So those are your macaroons right there. 60 grams of fat per day, 170 grams of protein per day, 11 grams of carbs per day for a total grand total of 16 63 total calories per day. And if you eat that those calories and is close to these matters as possible, you will obviously do the best that you potentially can while losing fat. So that's the first example we're gonna happen to the next video. We're actually gonna go over a woman's example of how to lose fat, too. 5. Women's Lose Fat Overview & Example #1: All right, guys. Now moving on, we're gonna touch on a girl. Example here. Now, this girl, this female is 19 cheese, 56 And she's 100 £30. She's lightly active and is pretty much, you know, a little bit sedentary. But she's active about one of three days per week. Now, full disclosure. I'm gonna run through these fast. We're gonna do four total examples of each. So we are ready to the one for the losing fat of the man. We're going to another losing fat for the woman to give you kind of an overview of different examples. Different structures, different builds. How? How I would approach and implement them because, like, I touched down in the last long lecture, you know, everything's different. This is there's no specific science to prescribe. A one size fits all for every single person along the list. Your you have your mails, you have your females, you have different builds. You have different approaches, depending on if they want to lose fat or build muscle. So I think you'll get the most bang for your buck. And most, you know, kind of benefit to watching me go through a bunch of examples first and foremost, if you need, you know we're going to going to and using the same principles from that overall lecture that I just digested, which is basically the man's building muscle. Overview an example. So if you need to go back and watch that, go back and watch that so you can kind of take these next nine or these next seven Sorry and kind of, you know, apply that to those. If you already have feel like you have this down and go ahead and skip ahead to lecture. I believe I pinpointed them all out here. Go ahead and skip to head to lecture 12. That will running through all the examples. So, like I said, this will be the first women's example losing fat. Then we'll roll through another two examples of men and women losing that. Then we'll touch on four examples of men and women, one of each or two of each sorry of building muscles, so that will be the next seven lectures. The 1st 1 like I said, was the one that just passed. So if you need more, go ahead and watch that the one that we just did. If not, then go ahead and skip to lecture 12. Okay? And I will see you guys there. So let's jump ahead with the 19 year old female here that wants to lose fat. She's 56 she's £130 she's lightly active. We're gonna roll through these quickly. I'm just gonna give you, you know, exactly my approach. So let's go ahead and calculate this. So for her, this female, her maintenance calories be would be 18 99. Right now, we touched on the fact that you want to shoot to lose about a pound a week. So me, specifically depending on I always recommend going 500 calories less when you're trying to lose fat. But if you're already kind of low on that lower end of the spectrum and your you know to 2000 calories, like the general overview consensus of what to prescribe for, you know the general public, the lower you are on that totem pole. If you're closer to 1000 the less down you're gonna wanna go. So if this person was like already 14 or 1500 maintenance calories, they're a little bit lower Well, then you wouldn't want to go to 900 calories per day. That's just ridiculous. So I would recommend maybe in that case, dropping at 300 maybe 2 50 going out. It's slower because, like we touched on the last lecture, it's all about consistency and hitting your goals over a consistent period of time. So this one's about 1900. It's not that bad. I'm gonna drop this 400 calories instead of 500 because it's all about the consistency were still under our maintenance calories. And if we hit that goal consistently, we're gonna lose fat over the long period of time consistently, Like I said. So we'll just round it up to 1900 and we'll drop that, you know, 400 cowards that ends up being 1500 calories for maintenance. Correct. Now let's go to the protein, the fats and the carbs with women. Like I said, with men, I never recommend going but low 61. Losing fat with women. I never recommend going below. It's sometimes it's 40 to 45. I never recommend going below 45 so you can go 40 40 if you want. But like I said, I like to give people the higher fat because I know personally it's more important with men because they have testosterone and that plays a lot of different things. You know, delivering micro nutrients and kind of breaking down and building the muscle and kind of producing your your your hormones, but also place. In fact, Ah plays a big role with women, too, in estrogen and a lot of different things. It's a little bit beyond the scope of this video and this course kind of getting in and tying into each, you know, factor of each micronutrient. But just keep in mind that you probably don't want to go below 40 and I would recommend staying above 45. So 45 grams of, ah, off that. So we'll go 45 grams. And that equates to how many calories so you'll remember. There's if we pull out the calculator here of fast you remember. There's nine calories per gram, so we have 45 times nine, and that will give us our fat calories. That's 405 calories of fat, so 45 grams 405 calories and fat. Now let's move on to the almost every place here to the protein now women I like I said, I like to recommend about half of your may half year. Your fat, um, half your grams of protein per pound of body weight. With men, it's about the same. So with men, it's about one. So if a man wait 100 70 like we talked about before, while typically speaking on average, you'd want around 100 70 grams of protein to build and maintain that muscle. Women need protein as well. There's a lot of value, valuable things and protein, namely, especially for losing fat, that it's gonna keep you satiated and full. Um, but on top of that, they don't need as much as men. So if this group, this girl, specifically was £130 well, I would divide that by two. And then you're looking at what, 65 for £130 so 65 would be about half. So let's go 65. You can even take that up to 70 if you really wanted. And maybe depending on your diet, if you like. You know more meats in your diet. Go take it up a little bit more if you don't like, is much fat, taking a little bit down less but typically speaking, you one about half of the calories of of ah, half of the grams per pound of body weight for a female for protein. So let's take that to 65 grams for her on and that will like I said, four calories per gram of protein, so four times 65 equals to 60. So she's then getting 200 or 2 60 calories worth of protein and 405 calories worth of fat. So to find out how many grams and how many calories of carbs, guess what we need to take the 1500 some track to 60 and 405 and calories to get how many calories of carbs, so that we can then calculate the grams of carbs. So walking through that 1500 minus 2 60 minus four or five 1500 minus 2 60 minus 405 will give us the calories of carbohydrates that she can take it. So this is a little bit of a high number, and it would scare a lot of girls. So if you because I know a lot. I have a girlfriend. I know exactly how they think they think Carbs are the enemy. A lot of people think carbs in the enemy, and that's actually false. That's not 100%. True. Carbs are not the enemy. They're literally the number one source of energy for your body. So if you keep yourself energized, you keep yourself full and satiated every macro nutrient place of partners, like every micro nutrient place apart. Carbs are not your enemy. Protein is not your enemy. Fat is not your enemy. In fact, did you want help? Healthy balance of each? You want healthy and healthy in quotes, healthy calories You know, coming from all those. Now, if you're eating, you know, bad fat and reading McDonald's every day, reading Twinkies every day, then granite that that is not good for you. However, it's all about balance. You can fit those things in, you know, here and there. As long as you're keeping a balanced approach, there are felt healthy fats, just like there are healthy carbs, complex carbs versus simple carbs. Little also beyond the scope of this. This course, because we're not talking about, you know, full on nutrition in depth. But if you have any questions, obviously, just reach out and ask. I'd love to answer them for you. I studied nutrition in depth a lot. Just trust me when I say that that is not your enemy. And carbs are not your enemy as long as you keep a balance. OK, so she's 835. If you wanted to go a little bit more in fat or a little bit more and protein to lower your carbs, and you're more comfortable with that totally fine. Just make sure Cal calculations are also ate. 35 calories, and that would be the But we'll just put that in right now. 835 calories of carbs. Now we're gonna move on to how many grams that it's. So what do we do? We divide it by four because there's four calories per gram of carps that ends up being 208 75 will just round that up to 209. So she then gets 209 grams of carbs, and that would be her daily prescription prescription. Hope your daily, you know, nutrition overview of her goals that she'd want to hit to lose about a pound. Remember, we only did 400 calories less so a little bit less than a pound, about a pound, a week of fat so 1500 calories total is her daily macron, her daily calorie clark and take gold toe. Lose fat, 65 grams of which of protein, which equates to 160 calories. 45 grams of that, which acquits the 405 calories, 209 grams of carbs, which acquits the 835 calories and total. And overall, as long she consistently hits that she will consistently lose fat. Now, a couple weeks go by something I talked on the last lecture. You are gonna have to readjust that because you'll be at a lower maintenance. Calories will be a little bit lighter with less fat. But let's hit one bird with one stone will not. We're not trying to get too ahead of ourselves. Let's just get used in fat first on and then, you know, obviously will re just in the future. Now, full disclosure I'm gonna jump through the next six very, very fast. Is that kind of touched on these in depth, you know, with you a little bit here. But if at any point this confuses your the counting calories confuses you don't necessarily worry, because you can either counting your grams or you can count the calories or you count both . But you don't have to count them all. You can count one or the other. On top of that, I'm actually, when we end these lectures, I'm gonna walk you through examples of taking nutrition facts and showing you how to calculate your calories by yourself without the APs that are recommended in the beginning, Of course. So you understand how to do that better. And on top of that, you if you want to and you don't want to actually calculate them, you could just scan everything in or search everything in on Lose it or my fitness pal, and those will count the calories for you and total them up so you don't have to do that yourself. So don't worry about any of that. We're gonna roll through the all that here in the coming lectures and the next six lectures we're gonna do to more losing fat man and woman and then four building muscle, and then we'll jump into the other stuff in the course 6. Men's Lose Fat Overview & Example #2: All right, guys. Now we're gonna touch on the second male example of losing fat. Wouldn't roll through it really fast, cause I've already touched on everything that you need to know if you need to know anything else. Rewind. The last two lectures rewatch them because we talk about the concepts in there were enrolled from two examples. So you get the hang of this. So this is a 19 year old male. They're 5 11 They have 100 90. They have £190. They are 100 £90. And just like that last female there also lightly active. Typically speaking, Just categories yourself. It doesn't have to be, you know, exactly on point. So calculate them. They are 2611 calories at their maintenance calories. So we take 500 from that. Is there a little bit on the higher end? We're going around that up to about 21. So 2111 calories per day calories a day would be their calorie target toe Lose fat. About a pound a week. No, Well, hair falling from selling their um so let's go back and actually type in the protein, the carbs and the fat. So, like I said, are always like the new protein and fat. First, I never recommend going below 60 to 65 car 60 to 65 grams of fat like we talked about before. With a male, this person is a little bit higher, but I'm gonna recommend that they go 65 grams of fat here. Obviously, all this is anecdotal, and my experience kind of categorizing these things. You want to do a 60 year? That's fine. If you want to go 70 here, that's fine. You know around that kind of. But like I said, never below 60 for a male. And on top of that, if you do go a little bit higher, just understand. You're gonna be sacrificing some calories of carbs and some calories of you know you to set some calories and carbs. If you go a little bit lower, you'll be able to eat a little bit more carbs. Take it and kind of mold it to what you like to eat your nutrition plan. What works best for you so that you can stay the most insistent. So that's 65 grams of fat Let's do 65 times nine to get the calories. That's 585 calories, so 585 calories worth of fat, then for protein, they are £190 but they're trying to lose fat, so I wouldn't necessarily put them all the way up to 100 190 grams of protein. You could, and that's totally fine. Actually, protein on hitting your protein intake is a lot more important. Believe it or not, even though adversely, people think it's more report. When you're building muscle, it's actually more important you're losing fat. To maintain that muscle, however, I'm not gonna put about 1 90 Let's go 1 75 here as starters. Maybe this person is not as built they don't have. They're not fully chiseled, you know, typically, if you're losing fat, most people aren't shredded, you know, so we'll just go for a lot of different reasons. Go 1 75 1 75 times, for because there's four calories per gram of protein, and that brings us to 700 calories total. So then how do we get the calories for carbs like before we add 700 plus 5 85 we take that from the maintenance calories so to 11 minus 700 minus 5 85 2 11 minus 700. That's not it. To 11. Minus 700 minus was 5 85 And that equals 826 calories of carbs. 826 calories of carbs, which then equates to We divide this by four to get the cow. The carbs or calories per gram of carbs. 206 carbs that this guy can eat a day. 206 grams of carbs. So this person's calorie target would be 2111 calories per day till lose about a pound of fat each each week. And then whoa, big thunder outside. Big Storm Crazy s O, about 175 grams of protein, which equates to 700 calories about 6 206 grams of carps and about 65 grams of fat every single day. Consistently to eventually hit their goal and lose about a pound of fat per week. Let's move on to the last girl example of losing fat 7. Women's Lose Fat Overview & Example #2: all right, guys. Not the last example of a girl losing fat here. She's 33 years old. She's 5 £340 but she's pretty active. She's moderately active about 3 to 5 times for week. Let's calculate her calories so her maintenance calories would be 2002 or 3000 and 29 calories. Now she's a little bit on the higher end, so I would take her that full 500. So we'll round that up to, uh, around that down to about 1529 calories. So 15 29 and will actually just take that all the way to 1500 to make it even. Um, and you could take that to 1600 if you wanted to be a little bit more, you know, conservative. Totally fine. Now let's figure out her calories for her, you know, for her carbs, her fat and her protein. So, like I talk Sean, never below 40 to 45 for a woman for calorie are for grams of fat. Let's take her to 45 grams of fat, which equates to I shouldn't know these numbers find now 45 times nine because there's nine calories per gram of fat, four or five. All right, I feel like that's 10. 4 45 times nine is apparently for off anyway, for 50 would be 10. All right, then we'll take her to the protein. So she was one. How how much she liked she was 1 40 So it takes half of That's about 70. We're gonna keep her around 70 for 70 grams of protein, maybe even 65. If you wanted to go there, let's go 65 because she's a little bit on the a little bit on the heavier scale of the calories 65 grams of protein. So we want to melt by 65 times four. And that's going to give us 260 grams of not 3 62 160 grams of 260 calories with the protein or 65 grams. Then to get the car was like we talked some before. We take 1500 minus four or five minutes to 60 so 1500 minus 405 minus 2 60 equals a 35. That then becomes the amount of calories of carbs that she could take in 835 calories of carbs to get the grams. We're gonna do what? Divided by four four calories per gram of carbs, so to await. 75 were in a multiple run around that up to 09 This is looks weirdly familiar, but this would be be be this person's overall calorie target. So 1500 calories. This looks exactly like we did the last one. So maybe that's that's weirdly similar, but same same but different. 1500 calories per day. 209 grand Fourth of carbs, which is 800 calories for Mitt 50 or 4 50 grams of fat, which is four or five calories and 65 grams of protein, which is 260 calories. Now let's move on to building muscle. 8. Build Muscle Overview & Example #1: All right. Now we're gonna move on to the building muscle. We're going to the first male, and then we'll do it. Female. Then we'll do another male on another female example to give you milk building muscle examples of how to calculate calories. Same overall principles. All everything applies, except we're going to add 500 calories. Now you don't have to add 500 calories. There's a thing called, and these are These are bro science terms, which means that they're not necessarily proven by science or back by nutrition. But they're just an overall belief system that typically, you know, if put into practice, is correct. So 500 calories now, bro Science would tell you if you want a lean bulk or gain muscle slowly while kind of you want to gain muscle while keeping your fat in check more, Which is kind of ideal for most people, except it's hard to be a little bit discipline there. Then I would recommend going a little bit lower, so 500 would be the recommended add 500 calories to your maintenance calories, too. Build muscle, and then we're gonna talk about the Makris here in second calculate that if you want a toe lean bulk like we just touched on, maybe you don't want to add 200 cowards or 2 50 or 300 if you wanted to really dirty book at 1000 but I don't recommend doing that, so we're gonna touch on Well, maybe the next example at 500 calories for this example will go a lean bulk and we'll add 300 calories. So 28 year old male that's 5 10 That's £180 that our that exercise fairly frequently, about 3 to 5 times for a week. Their maintenance calories are 2779. So we're gonna round that up to 2800 calories. Maintenance now figure out their fat, their carbs and protein. Remember, it's same overall principles. However. You have a little bit more calories to play with because you're adding that was 200. That was 2800 calories maintenance. So I forgot to add, obviously, the 300 to lean bulk. So now we're at 3100 calories now the fat Like I said, you never go below 60 or 65 Hormel, you never go below 40 to 45 for a woman in grams of fat. When you're bulking, you have more calories to play with, so your carbs you're gonna be higher. Your fats going to hire your protein, in my opinion, should always be relatively similar. It doesn't change. A lot of people think, Oh, you need more protein when you're booking than you do when you're losing fat or you're you're on a cut. That's actually not true. You need more protein when you're on a cut, because your body needs to maintain that muscle and needs that protein. To do that, you have more calories. That's putting you in. A caloric surplus in a cork surplus is the opposite of a court deficit, which we talked on the loose fat. A cork surplus just means you're taking in more calories every day, then your maintenance, thus giving you more calories at the end of the day for your body to you know, it's either going to store it as fat or use it to build muscle or burn it off as energy. There's a little bit a little bit beyond scope of this course, but just just keep in mind your calorie deficit Work deficit is when your lower calories than your maintenance, thus losing fat burning more fat up. It's going to use Fattah's energy your body will. When you're in a floor surplus, you have more calories than your maintenance calories. That's giving you a caloric surplus for your body to use to build muscle or stores fat for when you're a little bit lower on energy and it can use the fat as energy because that is all fat is that thing today. It's stored energy, so I would recommend it going a little bit higher here. Let's go 75 grams of fat here, in this example, because 331 100 calories is a little higher, in my opinion, for £180 male, I'm about 100 80 so I know that specifically everybody's maintenance collars to be different. Everybody's you know metabolism is different. Everybody's everything is different. Just generally speaking, it's a good to kind of way out the numbers and figure out where you're at on the scale. So 75 grams of fat for this person would be times nine equals 675 calories worth of fat for their protein 180 because we're on a on a lean bulk, So roughly the same. So 181 £180 so 180 times for would be 720 calories worth of protein. Now to get the car was like we talked about before. You're gonna take 3100 minus 6 75 minus 7 20 3100 Not 3200 3100. Minus was It's 6 75 minus 7 20 I think it was Yes. 7 20 minus 7 20 So 1705 calories worth of carbs. Now, like we touch him before carbs for not your enemy. Whether you're losing fatter, you're building muscle. Carbs are your friend. Use them. They're your body's number one source of energy. A lot of people will raise up the protein when they're building muscle, and the car was a really low. And that can work in a lot of ways to lean bulk if you really want to get down to brass tacks. But it's actually, in my opinion, a little bit better to have a little bit higher fat and a little bit higher carbs when you're bulking and keep your protein similar because you're gonna be in a court deficit. Clerk surplus. Excuse me. So you don't need as much protein. You're still gonna packing on muscle because of that £180. It's all not muscle. Okay, so about its the typically speaking I say 100 about one calorie per pound of body weight because it's it's It's not profound mussels per pound of body weight. So or I just mix that about. Just roll with me for a second here. So having allotting yourself more carbs and more fat, will a give you more fat to play with so that your body can metabolize more testosterone and more? You know, overall hormones giving yourself more carbs will give your body more energy so that you can perform the workouts in the gym to thus build muscle. A lot of people that raise the protein, but they're so long on carbs because they raise the protein so high that they don't have the energy to perform the workouts to create that stimulus to build muscle in your workouts , which is something that I'll talk about in my workout program course a little bit So that's for the whole reason and my general consensus an idea. And I've been doing this for a while on it. Done this for so many people on top of myself. Trust me when I say carbs are not your enemy. So 1705 to get the grams of that, we're gonna divided by four. And that comes to 426. 25 worth of 4 26 25 So we'll just keep that round down at 4 26 grams of carbs. Now a lot of people look at that and they go. Holy crap, 426 grams of carbs. Are you kidding me? That's ridiculous. It's actually not recommend that you try it so I get a little gill heated and excited. Here s oh, this person specific caloric intake to lean bulk at 300 plus calories. On top of their maintenance would be 3100 calories per day, 75 grams worth a car of fat. Sorry, which equates to 675 calories, 425 grams of of carbs, which equates to 1705 calories and 100 and 80 grams of protein, which equals 720 calories 9. Women's Build Muscle Overview & Example #1: All right. Now we're gonna do our first example of woman building muscle, and we're also gonna take her through a looming bulk. Eso well, due to lean books like you said in the 1st 2 And then we'll add the normal 500 to just bulk in general. Or build muscle in general, you know, in the second, too. So she's Lee invoking. So she's 30. She's five now. She's five feet, 108 inches. That's really talk. Five feet eight inches. She's 100 £15 she still works moderate. She still works out. Exercises moderately 3 to 5 times for week. Calculate her account calories. Hers is a perfect 2000 calories per day. Is that right? 2000 calories per days remaining. So we're gonna add 300 on top of that so she becomes 2300 calories per day to lean book or build muscle slowly, you know. So what? Her carbs, her fats and her proteins. Well, like I said, with women, you never want to go below 40 to 45. But that is when you're cutting and you're losing fats when you're building muscle would want to be a little bit higher to play with some calories. Let's take her up to 60 grams of fat, which then equates to I should know this by now. 60 times nine equals 540 calories worth of fat. What is her protein while she's £115? So that equates do What is that? 50 to 50 to 515 divided by two equals 57 5 Good thing I did that. So we're going around her up to 58 grams of protein, um, and multiply 58 times. Four. Because there's four calories and grams protein to 32 calories worth of protein, then to get our carbs. What do we dio? We take 200 or 2300 calories minus 5 40 minutes to 32. So 2300 calories minus 2 30 to minus was the other 15 40 equals 15 28 so she could take in 15. 28. Not 25. 28. 15. 28 worth of carbs. So what does that come to grams worth? We divide that by 44 calories per gram. Carbs She can take in 328 grams of carbs. Now, if you wanted to kind of go back and change that if you feel like that's high for you, you don't want to take that many carbs in. Simply readjust your numbers, go back, maybe add five grams of fat. Readjust your numbers. Or maybe you had five grams of protein. Readjust your numbers. It's really that simple. You kind of take it, mold it. So we're gonna do that really fast. Let's go through it again. We're gonna go back, and we're gonna change all these numbers because we maybe were a woman. And we don't really want to take that many grams of carbs in outer. Are would argue that that would actually be beneficial. Understandable if you don't. So we're gonna take this to fit 65 grams of fat, and we'll figure out how Maney that is. 65 times nine equals 5 85 So now she's taking in 585 grams of fat. She's gonna were gonna take her up to 70 grams of protein so 70 times for equals 282 180 calories with protein. To get our cars, we go to 2300 minus 5 85 months to 80 to 2300 minus 5 85 minus 2 80 equals 14. 35. So now she's only taking 14. 35 calories of carbs. Divide that by four to get the grams 3 58 75 Around that, up or down Whatever you want to dio. And that's 358 worth of carbs. 350 a grams of carbs, a little bit lower. Now, if you really wanted to take it even lower, you could go 70 grams of fat, 75 grams of protein That's up to you. But I would recommend this is how I would approach it, how I would structure and what I recommend that you dio. Now we're gonna jump into two off the not lean books. But we're just adding 500 calories to both, and you'll see the difference kind of here in these next two of you know, really, when you're playing with your maintenance calories, versus when you're losing fat versus when you're actually building muscle and how much of a difference calorically that looks from a day to day basis so that you really understand consistency matters with a lot of these things. So let's jump in the last two examples and then we'll move forward with some of the nutrition stuff. 10. Men's Build Muscle Overview & Example #2: all right. Moving on to next example off the male bowling muscle. Now this male is not a female. This male is 23 there, 5 £950. But they're sedentary and they barely exercise. So for them to build muscle, obviously they need to change their The fact that they don't really exercise they need. You need exercise and, you know, kind of increase the stimulus. And kind of there's a lot different factors that I'll talk about my workout program course of how to actually build muscle, but they're obviously going to need to start working out to do this. But if I were taking them through, the nutrition of this specific example probably wouldn't recommend going sedentary, cause that will change. But we'll just for the sake of trying different things will try it. So the 23 there 5 £950 their little no exercise their maintenance calories would be about 2000 day 1999. So we're in around that to 2500 because we're adding 500 calories to this person like we talked some before. Now what is their fat? They're carbs and their protein does that look like it's space? And that was not very strange. All right, so what is their carbs? Their fat in their protein now further protein or for their fat? Like I said, this is a little bit different. So you're not talking about keeping it on the loan of 60 to 65. We're gonna recommend that they go 75 grams of fat, which equates to 75 times 99 grams nine calories per gram of fat, 6 75 and then there protein we are going to with spaces down so it looks a little bit better. Their protein. They are hurt £50 on the recommended. They stay 1 50 at 150 grams. Because those carbs, like we talked about before, a lot of trouble. Carbs scare a lot of people like I touched on, but there's cars going to your energy source to be ableto put up. More lifts in the gym toe lift, more weight to feel better to go out and do cardio, which is something we're also going to touch him. Toward the end of this course, you know how to supplement with cardio how to calculate cardio what that actually means. A lot of people have a cardio misconception. They don't know how to apply it to their nutrition plan. We're gonna touch on that. But this person I'd recommend staying 150 grams of protein, so 150 times 44 calories per gram of protein equals 600. Should have been able to do that in my head. Um, so then they're carbs. How we get there. Carbs? Well, 2500 minus 6 75 minus 600. So 2500 minus 6 75 minus 600 equals 12. 25. So that's 1225 calories worth of carbs that they can dio, which equates to divide that by 44 calories per gram of carbs. He goes 306 25. So around that, down to just 306 calories worth of carps. And that would be this person's overall goal to build muscle, not lean both. Just build muscle, adding 500 calories a day. You know to obviously you want hit that daily and consistently just like you would hit. You're losing fat totals. That's how you would do that. 2500 day. 75 grams of car of fat, 306 grams of carbs on 550 grams of protein. So to move on to the last woman's example, and then we'll jump into some of the nutrition stuff will touch on the cardio and all that future lectures. 11. Women's Build Muscle Overview & Example #2: all right, the last female example of building muscle. Now we're gonna add 500 calories to her. I wouldn't necessarily recommend adding 500 calories to a female. Like I said, for a female, especially that's already a little bit on the lower end. You'll see here that she's 100 £10. I wouldn't necessarily recommend going 500 I would say. Keep it at 300. 400 added on your maintenance calories every day at maximum. Obviously, you can play around with it a little bit more with males, but because they have a little bit bigger body frame, they have more pounds to work with us. The calories won't equal as much for a mil because they're already a little bit heavier. But for the sake of giving you multiple examples, let's roll through this and at 500 calories to this person. So this females 23. She's 5 £510. She's moderately active about 3 to 5 times a week. We're gonna add 500 calories for minutes calories to build muscle. Calculate her. She's 1945 calories a day, so 1945 will round. That's in 1950 will add 500 calories, which then turns to 24 50. So 524 50 calories a day at her maintenance. What has their fat? What is their carbs? And what is their protein, not protein. I don't have to be there somewhere fat, the carbs and her protein while her fat. I'm gonna recommend that she goes around 70. Like I said, women don't need as much fat as males. You can change this if you want. You can make it 65. You could make it 75. But that's what I recommend. Keeping corrects or 70 times nine equals 6 30 Now her protein, she's 1 10 So taking on 10 divided by two, then you're looking at 55. I would recommend going a little bit higher than that. So I'm gonna take her all the way up to 70 grams of protein because she's already a little bit on the light side. At 1 10 and her maintenance calories, we're adding 500 tour. Like I said, there's no one size fits all. Everything's kind of a little bit of a science, and it's an art form, so you kind of have to mold it to you, but this just gives you a multitude of different examples to apply it to yourself. So 70 grams of protein equals 280 calories, then to get her calories. She's me a lot of carps here, but we'll just roll with it. 24 50 minus 6 30 minus 2 80 That 24 50 minus 6 30 minus 2 80 equals 15 40 So 15 40 worth of carbs. Divide that by four position more calories per gram, a car and she's eating 380 grams of carbs a day or through. Was that 3 85? Oh, I missed. Missed that last five, 3 85 grams of carbs per day. He didn't want to take in that many carbs is female. You could change the fat good up the protein. Pretty simple, but that is another example of rolling through a female building muscle here. I hope you like all these examples. Like I said, if you have any questions, ask me. We're gonna jump into the next lecture of some of nutrition examples and actually looking at the nutrition facts labels and calculating them. And I'm also going to show you examples of scanning them into my fitness foul, which is the app that I recommend and the app that I use. 12. Examples of Nutrition Labels, Calories, & Macros: All right, guys. Now I wanna touch on nutrition labels. Kind of give you a brief overview, so you understand a little bit of how to calculate, calculate, not calculate. Calculate your macaroni trains and your calories overall, in case you want to count them yourself. I'm also gonna show you literally right here, right now how I use the app, which is my fitness foul, and I'll show it to you right here. It's literally on my phone. We pull it up for you guys might be a little bit small in this little ah little box in the corner of the screen. But you'll see here what really my fitness vow? I have everything counted to a t throughout the day of what I take in, and it calculates it all for me. So it's really, really simple when you set it up that way. Now I'm gonna running through exactly how to approach this. How nutrition labels, you know, work and how you can calculate your calories if you don't plan on using the app. If you do plan on using app, this will really be beneficial for us. Well and also an important thing to keep in mind. So the first thing. Just two examples of things that I might eat throughout the day that are in my house, my apartment. And obviously you could take them in Taylor to them, tailor them to what you're eating and similar things. So this 1st 1 is a smart ones. Pizza, as you see here on the screen. Pretty simple, simple, pretty, self explanatory. Now let's look at the nutrition facts. Let's turn it over so you'll see here 290 calories, six grams of fat, 42 grams of carbs and 17 grams of protein. So if you had a set number of of grams of total fat, a set number, number of grams of carbs and a set number of grams of protein, like we just went through all those examples well, this would deduct from your total of that day, and thus if I had, for example, 60 grams of fat to spend a day, and that's how you can look at it. You can allocate their your spend. You know what you can essentially spend. Well, then, if I had 60 grams total fat that I could allocate towards the day from a nutrition plan that I calculated, and I ate this Well, guess what? Now I only have 40 54 grams of fat because six grams air in this. You know this pizza Same thing with carbs that duck them from your total same thing with with protein deducted from the total goal. It's literally that simple. Also, same thing with galleries. So it's just you don't have to do calories if you're gonna focus on the grams. But it's just something to keep in mind if you want to do them all. Now, a great way to do this, obviously is Just scan them in with my fitness bow or search for them with my pitch with my fitness pal. It works really, really well. Um, now another thing to keep in mind here, too. And this is something that a lot of people overlook is the serving size. So you'll see here serving size one pizza servings per container one. So I know that if I eat this entire box, this is what's in the box. There's only one serving. One serving is a one pizza. Now, sometimes with certain things you'll see, there are two servings in the box or there are X amount of servings. Maybe you're opening a big bag of chips, and there's 28 servings in that bag, and it says the serving size is four eyes 142 grams. Well, then you should weigh out your grams of them and also sometimes say, you know about 17 chips. Well, then, you know 17 chips is that amount of calories that amount of fat, that amount of carbs in that amount of protein. It's really simple. Just make sure that you pay attention to the serving size you don't want, especially if you're losing fat. You're trying to lose fat. You don't want to focus. You don't want to eat an entire thing, thinking that it's one serving when in reality it's two or three or four servings on then, obviously, you're you know you're eating a lot more calories a lot more. Car was a lot more fat, a lot more protein than you really anticipated for because you didn't realize that it was multiple servings. Keep that in mind. So another thing that we're gonna go over is another example is a quest bar, so a protein bar. These are one of my favorite quest bars. I like a lot of different protein bars. Small splash bars are phenomenal. They're perfect for cutting because they literally taste like s'mores there high in fiber. Which fiber, if you don't know, is a micronutrient that keeps you here. Sorry, it's a it's Ah, fiber is a form of a carbohydrate that keeps you full, I believe, or it might be a former of fat. Forget. It's a form all try to say is that keeps you satiate that the more fiber that you eat. Obviously, that helps with your digestion and more fiber that you eat, the more full you will feel throughout day. This has a high amount of fiber, I believe, 14 grams of fiber here. So it is. I believe it is a carb vipers UCarb, and on top of that, it's got a really good ratio with a little bit approach with a lot of protein, about 21 grams of protein per this little bar, and it tastes phenomenal. It sounds like this is a quest market, just not. I just generally love these. So this is something I eat on day to day basis. Now we'll look at the nutrition facts of that. So the nutrition facts of that quest mark first thing to keep in mind is the serving size you can't really see here but does, say, serving size of one bar. So I know if I eat this entire thing, this is what's going to be in it. There's not multiple servings the total fat seven grams. I would deduct that from my total fat, the total carbohydrates, 22 grams of which I believe it said 12 or 13 more fibres. That's phenomenal. There's also 21 grams of protein, so really, really great, you know, meal for losing, you know, for cutting or losing fat. Now, how can you go about using the app that I showed you on the phone? Really, really simple. You'll see here I scanned the middle, my app. So if my goal was 2500 calories about net maintenance, for me to kind of keep my same body weight well, I scanned them in for lunch for tomorrow. But you know, you'll see them literally pop up here. All I did was scanned them in with the app and thin crust cheese. Pizza popped up with 290 calories. Attract the calories, the carbs, the fat and the protein. So I don't have Teoh. Now I'll show you I didn't actually take Oh, I did take a screenshot of hold on. So then the next thing would be if you're adding that food, well, then you would go here and you would hit. Add food on the bottom. Teoh, launch your ad food at dinner. Right? Then it would take you to this screen what you'll see here of all the typical things that I eat for, you know, launch or dinner or that period of time, it will give you some suggestions of what you typically eat. If that's not what you're looking for, you can see that here, that you can search for a food, you know, type in chick fil a chicken sandwich. I love those two, you know. On top of that, you can you also use the skin, which that scan barcode is right here. You click that and that will bring up this scanner which looks like this, and you'll see here it has a little square here. You literally put that over the barcode and it scans it right in 99.9% of time. It's gonna scan it in every once in a while. The scanner doesn't work, and you have to type them in yourself. If you ever wanna do that, you simply go here to add a food and then you'll Adam. I think it's like a manual food. Or add a add. Create your own food. Just type it in yourself and then added two macaroons and your calories Really, really simple. Now here's a picture of it. Once, once I scanned it in, you'll see here that it's allocating the carbs, the fat seven grams of fat, 22 grams of carbs and 21 grams of protein. And then there's a little thing here, too. It's all the way at the top. You can you can see it. So if you click here on the remaining, if you actually click that, it will show you your ratio of how many carbs you have for the day. How many protein, how much protein you have for two the day? How many grams of fat and Patrick the day, so you can track it really, really easily. And no, basically, typically speaking. What? What? Your goal is for the day. So if you look at this, you click this and it says you know you You spent 55 grams of fat today, 200 grams of carbs and 150 grams of protein. Well, you know that you the next food, you should probably look for a food that pretty much fits what your daily goal is for your calories and your carbs and you're fat and your protein the more you do this, the better you'll get at it. You want to be as close to each goal as possible throughout the day to really optimize, you know you're losing fat process and obviously, you know, maintain that long term. So it's really, really simple. I just wanted to touch on that really, really faster. You guys, I'm telling you, this app is so so simple to use a lot of people when I get them. And I used to do this a lot more. I get them started on the nutrition plan to lose fat build muscle, and I tell them they need to count their calories. They run for the hills. They think I'm not counting my calories that they they literally picture themselves sitting there with a pen and pad and writing everything down and calculating its not like that standing and with the APP counts it for you. Super, super simple. So in that being seven and this lecture, and we're jumping to some things to keep in mind when you're doing cardio, when you're losing fat and when you're building muscle. 13. Important Things to Keep in Mind When Losing Fat: All right, guys. Now touch on some important things to keep in mind. When you focus on losing fat, these air very important. They're also gonna help you now losing fat. Obviously, we just touch on cardio. Use cardio as a tool to help maintain that numbers. If you go over, use a little bit of cardio to bring you back down to your number. It's about getting your number consistency consistently. You can do cardio every day, but you shouldn't be overeating every day just to do cardio to bring it back down. Like I said, use it as a tool. But it's a tool. It's not the goal, essentially, so probably one of the most important things. Satiation. What is satiation, while feeling satiated is basically feeling full. Me eat high volume foods that make you feel fuller longer, so a great example. That would be a big salad. Now there's lot less cow. There's a lot less calories in, you know, greens or a salad, but you get a lot more volume in your food. It's for to keep things like that in mind. If you eat, you go eat, you know, McDonald's fries there you might get a small little fries. There's not that much of volume in those fries. There's not that much surface area fries to, you know, actually eat those foods and you're getting a high amount of calories for that small amount of food. Now still, give me the same routes of calories, but let's say hypothetically, this symbolized the, you know, find a good example of this. We'll be example. Are this will use this? So this little pen symbolizes the amount of calories 200 calories worth of fries, right? Well, this entire box, my girlfriend's box right here would symbolize you know, the amount of calories in the salads. Who gets to eat so much more for the same amount of calories. Now that's not always gonna play a part of the things that you choose. But if you choose more volume volume US foods, you know, greens, you know things. There are lower in calories, you know, vegetables, fruits, stuff like that. Obviously, within reason, you still get your calorie gold. You still want your macro nutrient coal, but they can help you feel fuller longer because you're eating more and it's kind of psychological waterways. Satiation is key on top association away that you can stay say she satiated to, But I didn't touch on his protein more protein that you eat the fuller you will feel because your body takes a little bit longer your body breakdown the protein so it'll be in your system longer, thus making you feel fuller longer. If you need something quick like a fast acting carb or, you know even bad fat, that's gonna obviously your body takes a little bit longer to burn fats, and that will make you feel for that will make you feel satiated longer as well. But you won't feel as for that's something to keep in mind. So another great thing. Another red tape is fiber. We talked about this and I believe was two lectures ago. Might even it was last night. Sure. So last sexually touched on the fiber in the protein bar. That's great, because the more five you eat, the more full you will feel more safety that you will feel fiber is also a tool that you can use now. I'm not gonna get into how much fiber recommend. Typically speaking, most of us are lower on the fiber scale than we should be. So I recommend as much fire as you can get in per day. Obviously, within reason, you don't wanna go to higher should be eating like 50 grams, six grams of fiber a day every single day. But typically speaking, the more fiber you get in roughly on, you know, just to the overall people overall public better because the fuller well, drop that Sorry. The fuller You will feel longer also a very, very cool tool to use when you're losing that. Because I promise you when you first start losing fat you. A lot of people think that diets hard in the beginning and then you get going. It's actually the opposite. Trust me. I caught a 1,000,000 times the lower let's say hypothetically over here you're at 2000 calories on your diet and then you revisit this. You know, you stop losing weight about jeez four weeks later and you realize that you're redoing your maintenance calories, and now you're back down 1800. Well, guess what? 23 weeks later, you might down a 1700. I guarantee you you are going to be feeling a lot lower energy and a lot hungrier all the time. The lower you get because that's your body is your body's defense mechanism to survive. It's gonna make you feel that pull that that hunger feeling more at the low, the further on you get in the leaner and get in your diet, because that's just that's a human nature. So, like I said, it's gonna be you're gonna feel a lot more hungry than the lower on your calories that you are, and that's just normal longer on their longer on your diet, the more hungry you will be so you find residue. Top that water water will make you feel. Just stay hydrated, guys. The great thing about water and this is something I also want. Talk about it right down is watch your fluid intake. A lot of people will drink sodas. The focus. All this great energy on food and consuming the right foods and hitting their coals with our macro nutrients and calories with their food. But they don't think so. What they drink. They're not focused on taking in the calories. Two drinks. There are calories in soda. There are calories in 90% of the stuff that you're gonna look at drink any juice. Is any Gatorade's People think what Gator is healthy? It's actually not yesterday's electrolytes and help rehydrate you. But there's calories. In Gabourey. There's carbs in a gator, so pay attention to that. Also water. Zero calories. It's one of the best things. It's the best thing to drink. It also gives you energy. It makes you stronger. It gives you better. Listen the gym. It gives you more stamina, a lot of different things to make your skin better. On top of that, Ran won't back there drink water. Guys don't make you feel fuller longer on obviously help. When you get a little bit more closer down here, the more what do you drink, the less you'll feel like you need to eat. A lot of times when you feel hungry, it's actually your bodies response. It doesn't necessarily know any better. It doesn't your body can't distinguish between is it 30 years and hungry? And so a lot of times will eat when you're actually thirsty. Drink your water. Last one fasting. I was something I touched on briefly, a lot of people that I know of and I tried before myself try intermittent fasting. Now there's a common misconception with intermittent fasting. I'm not going to debate get into the debate of whether or not it increases testosterone. It does this. It burns fat and activates all this crazy stuff. My opinion on fasting is this. It's a tool just like cardio. It's a tool will be used now, whether or not you want to argue that it increases testosterone for a certain period of time, because this is that I just you It is a tool at the end of the day, like we talked about before. It's about the basics. Go back to the basics. So if you want to lose fat, guess what you got to be in court deficit. If this is where your calorie maintenance is, you got to be lower than that to lose fat. You trying to build muscle? Guess what? Your caloric maintenance got a record surplus. You gotta be higher than that to build muscle. It's pretty simple. Now. There you can build muscle and loose that sometimes for some random examples and getting a little off tension here. But for 99.9% of people, you won't be able to do that. So use fasting as a tool. One way that a lot of people do it is There's 24 hours in a day, right? Break that down in the eight hour windows. So 38 hour periods and obviously one of those eight hour period, you're gonna be sleeping. So you don't have to worry about that the next. So maybe this is like we'll just say this is like 10 PM to 6 a.m. That's any now and then you're gonna fast from this second at eight hour. We know so from 6 a.m. with eight hours of 10. So that would be two. PM by my math, right? Yeah. And then this is your eating window. So this window right here, you can't necessarily eat whatever you want, but you can eat whatever your calories are that you calculated for that. So if you're recommended to eat 2200 calories to lose weight, well, then you can eat all 2200 calories in this window right here between two PM and 10 PM in that eight hour window. That's intermittent fasting in nutshell. Now you can break it down to a longer fast period, a shorter, fast period. It's just a tool at the end of the day to help you along your goal. Some people find it easier to fast throughout the morning because for a lot of different reasons, because they making bigger meals, they can enjoy bigger meals and feel fuller for that eight hours. Then they know they just they just have fast back to PM. They can't eat in that window. So that's something to keep in mind. If you want to try intermittent fasting I recommended I've done in the past. It's not for me personally. I like to eat little meals throughout the day and kind of continue to eat little meals. But that's just my opinion. I know a lot of people that enter that swear by intermittent fasting, and it really, really works for them. If you want to implement it, use it. Utilizes your anedge. But remember, it's not. It's not like some magic. It's just a tool at the end of that. So those air the keys to keep in mind losing fat in the next section. We're jumping some Whoa, can't talk today. I apologize. We'll talk. We'll talk about some keys to keep in mind when you're building muscle 14. Important Things to Keep in Mind When Building Muscle: all right now, I briefly want to talk about some keys to keep in mind when you're building muscle. Now my markers running out of ink are Peter. This Margaret's the last time I ever use it in a lecture or video, so you use it the point and we'll, you know we'll send it out in style. So some things to keep in mind when building muscle now don't muscles a little bit different than losing that. But it's the same overall nutrition principles. Believe it or not, not much changes when you're building muscle. Are you losing that? Whether you're in the gym, you should still be trying to hit all your list. You should still be trying to progress now. Ah, lot of you will be maintaining your lifts when you're in the gym and you're building muscle or when you're in the gym and you're trying to lose fat. But you should still be trying to progressively overload, even though something we talked about in a second, even though you might not be able to. So it's the same overall principle. That's a misconception. A lot of times is like when you're losing fat, you're just trying maintain on when you're building muscle Just drove my life. Sorry. When you're building muscle, you are You know, here you're obviously that's when you're trying to get make gains and stuff like that and you're eating kind of changes. Same overall principles. In my opinion, not much changes except just your knowledge in the way that you implemented so smackers air very, very important. They're also very, very important when you're losing fat, but they're also very, very important when you're building muscle. Now, people sometimes think building muscle protein is the most important, and it's very important. Trust me. The number one building block to you know your due to muscle is protein and amino acids. Obviously, so routine is very, very important, but not much changes. You still be hitting your protein right around where your body weight is. It's pretty simple. You don't need to raise it some ridiculous amount. You'll see bodybuilders say, like Oh, they would be like £280 worth reading, like 500 grams of protein per day, their body builders there on steroids. You're not. At least I hope you're not. That's something beyond the scope of this video, but proteins very, very important. But the reason I won't talk about that is because carbs and fat are also very, very important. Especially, they're very important. You're losing muscle when you're losing that. And excuse me when we're losing that. But they're also very important building muscle. The reason being is like we talked about for when we're breaking down the actual nutrition plans, carbohydrates of your number one source of energy. Guess what. If you don't have energy not going be able to lift properly, you're not gonna be a little pride. Apply progressive overload and getting a little better and progressively better in the gym with your wife's. That's something we talk about here in a second. On top of that, fat is very, very important. Fat is very important because it regulates your hormones and your testosterone levels. If you don't have any testosterone levels, I don't care what you're doing. You're You're not gonna be progressively overloaded. You're not gonna have to drive to actually do it consistently. And on top of that, your body is not gonna regulate a lot of your diet, right? So you need to keep your fat and checking need to keep your carbs and check. And yes, protein is very rambling on top of that, but they all are important that all play a part, another thing. Water. Same thing. Go back toward need to stay hydrated. Water is the delivery mechanism for a lot of the things that your body uses to take those things. The image individual muscles, thus building your muscle. Drink water, Stay hydrated. On top of that, I did touched on this briefly in the last lecture. It's also gonna increase your stamina like lift more in the gym. You know, do a lot of different things. It's gonna give you more energy. Water is always important. That never changes. Now progressive overload. Something that I want to talk about. Heroes here. This is crucial for building muscle. It's also important when you're losing fat. You still want to try to maintain progressive overload despite what some people think, but it's very, very important you're building muscle. Trust me when I tell you that I've done this from experience, I know full heartedly that you could be you can. Your nutrition can be 100% on point. You have your Makris and we very hydrated. You could be literally eating their Makris to a T every single day for months. But if you're not in the gym applying progressive overload with your workout planet, you are not going to build muscle. It's that simple. The way that your body goes muscle is it's an adaptation. Nothing happens without a reason that your body sees that it needs to do something. So the way that you do that is with progressive overload and constantly applying progressive overloads, your workout program and in the gym. So if you hypothetically a good example, would be off road. If you're doing four sets of 20 just randomly. Well, guess what? Four sets of 21 at the same weight would be progressive over supplying the same thing four sets of 20 at £180. What usually dio well, four sets of 20 at £181.185 pounds is progressive overload. It's constantly getting better in summer. Former fashion, not every single day. Obviously, that's the goal, but you're not necessarily be able to obtain that every single day. But the keys with progressive overload, you need to be getting better, lifting Mawr, lifting more frequently, lifting Mawr variations lettingme or, you know, with your What's the other word that I'm looking for? Can't think right now. Drawing back, you need to be lifting more aggressive about that. L overload. That is something I talk about droves in my workout program. Course it's a little bit it's not. I can't tie it all into this course because this course is about nutrition. But if you're interested in that, I recommend checking out workout program course. It's very, very related to this, and we'll talk about actually applying these things in the gym so that you can tie that stuff into your nutrition plan and really not just get one or the other benefit, but really 10 extra benefit with both of them. Finally, one thing that I wanted to end this way because it's super important guys. Enjoy it when you're on. When you're building muscle, you have the ability to enjoy. Enjoy your foods more. You could eat a little bit less. You need a little bit more relaxed. Enjoy some certain things that you normally want to do when you're losing fat. The reason being simply you have more calories to play it, so enjoy it. It doesn't always have to be. You know the strenuous thing. We're counting your calories. Maintain obviously what? You're supposed to be your target goal, but if you go over, it's fine. If you be a little bit more fat, it's fine. If you have a bad meal, it's fine. Just keep in mind once you have these schools in this knowledge, when you build muscle and you get a little a little bit fluffy, I like to call it. You can always go back and lose fat because you have the tools, you have the knowledge and you could implement it again, so make sure that you enjoy it. I genuinely won't building muscle right now at mid September, so it's kind of the end of, you know, kind of starting Teoh. Get back on a boat building muscle muscle myself. So I really, really, really look forward to enjoying some foods that I don't typically eat in the summer when I really, really want to stately. So that's some things that even minding your building muscles hope you guys liked it 15. How to Use & Track Cardio: All right, guys. Now I want to talk about some cardio misconceptions and how I apply cardio to when I'm building that and I'm losing muscle. Now, this is very, very important, and a lot of people get this wrong. Now I'm gonna talk about a couple different examples of how I apply cardio to my nutrition plan and counting my calories to, you know, obviously achieve my goals. A common misconception is you know, people wearing like Fitbits or, you know, apple watches or something like that, and they're tracking every step that they take. They might be walking through the day, and they see that they're burning 500 calories walking throughout that day. Whatever random example now, that is a common misconception. You don't deduct that 500 calories from your maintenance calories because you're making tower calories account for you're just overall lifestyle. How much? If you didn't do anything out of the norm for that day, what you'd be burning, what your body actually burned. So I the way that I personally look at cardio give you some examples here. Now let's say hypothetically that I were losing fat, still like a curtsy around that was losing fat. Okay, now for me, typically, when I lose fat, go right around 2100 calories. OK, so let's say hypothetically that I'm at 2100 calories and I decide to eat something else. That's 400 calories. Well, now I'm at 2500 calories, and I know that 400 over my my daily goal. So right here I would still technically be losing weight. My maintenance for 2600. But to hit my goal, I can utilise cardio as a tool. That's what I want to impress upon. You use cardio as a tool to take your calories down and obviously, you know, maintain your calories so I don't recommend always doing this. But if I were at 2500 calories because I ate food, that was 400 more, and my fifth, my fitness found, told me that I was 25 2500 calories. Well, then, Dio is that Hop on the bike ride, hop on the treadmill, and I would burn 400 calories worth off. Whatever that type of cardio is, every treadmill calculates calories. Everybody calculates Carol calories. Everything like that calculates calories. Now that's obviously going to take me that back down. Too much 2100 net goal. Therefore, I hit my goal for that because, yes, I ate 400 more. But I also did 400 calories worth of cardio. Now there's always obviously the other misconception that, you know Oh, well, if I hop on this bike or happen on this treadmill, they're going away. Coward is the same. Calculate differently. That is actually true, however, typically speaking. This is something that people always want folks on these little tiny mining details, but they don't want to focus on the overall grand picture. So if you have everything else down pat your like getting ready for a show or you're trying to hop on staged for two feet bodybuilding event, then yes, that little things like that might matter. But in the grand scheme of things, little things like that's not gonna matter. Let's say might net you 25 extra calories or 25 less collars. It doesn't really matter. It's going to be inconsistent from machine to machine. It's gonna be inconsistent from calorie session and cardio session to the next session, but it's consistent and it's sorry it's consistent. It's inconsistency if that makes any sense. So I use cardio is a tool hypothetically. Another example. If our music are you going to build fat? Urge to kill fat build muscle? And I Was that, like, you know, 2200 calories for the day and I was still really hungry, so I I decided your needs some popcorn later. That's 200 calories. Well, guess what? That puts me back up to 2400 calories. My main goals. 2100 calories for the day to continue to lose fat. And so what I do is I would know that I have this to eat later that you wonder calories worth of popcorn or whatever. And then I would take this back down by doing 300 calories worth a cardio boom and then back down to my net calories at 2100 and I still hit my goal. Now it's all about consistency. Used cardio assets after building muscle, so I recommend, let's say hypothetically, you're building muscle and your goal is 2800 calories for the day to kind of lean broke. Well, do I recommend that if you go up to 3300 for the day to do 500 worth of cardio. Yes and no. It really depends on your preference, So there's really no right answer here. You don't always have to do cardio, but it does help. Cardiovascular early. It does help, you know, obviously moving blood throughout your body, which will then help in recovery and ate in your your muscle muscle protein synthesis. Getting a little off engine here in a little bit beyond the scope of this course, but it can't help, but you don't have to. When you're bulking, you also don't have to. Necessarily. If you're doing cardio, it's all about consistency. So if you miss it one day and your goal is 2100 calories, like me and you go over to twenty three hundred one day and you don't feel like doing cardio, you don't have to beat yourself up to do the cardio. Just hop on, you know the back on the wagon the next day and shoot for 2100. It's all about consistency. One more example. I see people doing this cause I play a lot of soccer. I love soccer. I play recreational soccer. I played a lot when I was younger, but competitively. But now, just like like men's and women's league soccer, you know, just as like a leisure activity to stay fit and because I enjoy it. So if I were at 2200 calories and I knew that I was playing soccer, like I said, use cardio as a tool. I don't ever count my my soccer cardio because there's no necessarily. It's not like a bite can't necessarily get on and measure it. So I don't count that be like, Oh, well, I typically probably burned 2000. I see if you will doing this all the time. Oh, I want to You know, this fitness boot camp and it tells me that I burned. They told me that I burned 1000 calories. So guess what? I'm gonna eat that 1000 more calories, and I should've because I burned 1000 calories. The boot camp Don't do that. Don't don't buy into the hype. It's not good to measure that. Use it as a bonus as a reward. Oh, that that soccer is gonna get me to my goal faster, but don't necessarily measure it now. within reason. Like I said, if I'm aiming for 2100 calories and 22 for the day and I know I'm playing soccer well, guess what? I worry about doing extra cardio to get back down 2100 because I know that I'm playing soccer, and that's gonna obviously be advantageous to bring me back down. I don't necessarily measure it on top of that, the only time that I actually account for extra calories when I'm playing when I'm doing cardio, that's not that's outside of like Jim were something that I can measure. Even if you're wearing a Fitbit. I don't care if it measures it. I would recommend that you just use that as a bonus. Use cardio as a tool to bring you back down. Don't calculated to eat more unless you're bulking or your lead invoking, or you're trying to add muscle and build muscle, too. So our at 2800 calories and I were trying to build muscle slowly, and I knew that I had to get 3200 calories on the day. Well, guess what? I eat 500 more calories to get to my goal, right or That's 400 calories you can add. So 400 calories more gets my goal right. But then, if I'm still 2900 I go play soccer, well, I wouldn't necessarily assume that maybe I burn 1000 calories, even though I did. But what I would do is I eat a little bit more when I got back, just to make sure that I'm a little bit closer. My goal and I'm not so far down. So maybe I said it eating 400 calories. I need 2000 you know what I mean? So it's it's all relative. It's all like I said, Guys, this is an art, not a science, necessarily. But use calor. Use cardio as what Use it as a tool. I don't necessarily think that you have to account for every single calorie of every single cardio that do. Use it as a tool to aid in your overall goal. Don't get stuff on the path. Get worried about the goal and be flexible on how you get there. So one of the touch on cardio, some misconceptions and how you can use it to your advantage 16. Tying it All Together: Alright, guys. Well, that ends the course. I hope you really, really enjoy this. Now There is something I wanna thought, Sean, obviously, we understand. You know, this is the severity of focusing on the nutrition and why that's important. Whether you're losing fat, you're building muscle. On top of that, though, it's also very important. We just talk Sean to focus on the workout program in the workout splits. They're both, You know, I wouldn't say one's more important than the other. They're both very important, and they're both, you know, similarly, you know that you can similarly apply them to your goal. So instead of focusing on one folks on both of them, and you can obviously use them both to your advantage. So like I said, I recommend checking my fitness scores in my workout program courses called Fitness 101 The best workouts, the best workout splits and exercises. I believe it should be under my teacher profile. Obviously, go ahead and grab that if you want. It's really, really gonna help you out if you apply both them together, so it's a great course. On top of that, your work out of your your workout. Your project for the course is obviously first and foremost to figure out what your goal is . So whether that's loose, fatter, build muscle, choose one. What do you want to dio? And then on top of that, I want you to calculate your calories, Go through the nutrition calculator that we talked about and then find out not just your calories but your macro nutrient ratio and make sure that you know that. So I hope you guys like the course. Like I said, make sure you know your your calories in your macros so that you can apply that so that you can obviously you know why That's your life and really, you know, understand your path. Gonna set the sale of the sail ship, so to speak, so you can know where going essentially. So I hope you guys enjoy the course and not seeing the next one