How to Build Muscle and Lose Fat | Bryan Guerra | Skillshare
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15 Lessons (1h 31m)
    • 1. 1 Build Muscle & Lose Fat Intro

      4:16
    • 2. 2 My Credentials

      4:32
    • 3. 3 Supplemental Resources and Attached Files

      4:25
    • 4. 4 Common Misconceptions

      6:57
    • 5. 5 Can You Build Muscle and Lose Fat at the Same Time

      4:48
    • 6. 6 Progressive Overload

      5:27
    • 7. 7 Hypertrophy vs

      5:15
    • 8. 8 Workout Splits

      9:03
    • 9. 9 Importance of Sleep

      5:29
    • 10. 10 Nutrition 101

      6:43
    • 11. 11 Losing Fat vs

      6:22
    • 12. 12 Nutrition 101 Continued

      9:39
    • 13. 13 Macronutrient 101 and Splits

      9:05
    • 14. FN14 Overall Health and Good Recommendations

      7:28
    • 15. FN15 Course Project

      1:42
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About This Class

Looking to build muscle? Do you want to lose some fat? Then this course is perfect for you!

In this course I'll go over (in depth) how to do both so that you can understand the principals and then apply them yourself for the rest of your life. It's about consistent progress! This course is all you need to reach your goals and continue progressing on your Fitness and Nutrition journey.

What qualifies me to teach this? I'm a certified Personal Trainer with over a decade of experience in the Gym. I've made all the mistakes and believed all the common misconceptions that you might not even know exist. That was back when I was was first starting out, but was still an integral part of my journey. Let me share with you my mistakes and what I've learned works best over the years of successfully implementing the right principals so you can avoid making the same mistakes yourself and cut your learning curve (and results) significantly!

I also major in Nutritional Sciences. Nutrition is one of my favorite passions. For the last 3 years or so, I have literally ate, slept, breathed, and studied everything nutrition. This course throws out all the boring Nutrition lessons that you might not care about, while still implementing their principals. More importantly, it will educate you (in laymen s terms) on how to eat to achieve your goals. It's a lot simpler than you might think!

Aside from the phenomenal walk through videos that explain both fitness and nutrition, how they relate to your goals, and how you can implement them correctly...you'll also get much much more 100% FREE. I usually charge hundreds of dollars for these things with my Online Fitness & Nutrition Consulting Service, but my students will benefit from them for no extra charge. They are as follows:

- 3 Workout Plans with everything set up for you (Weekly splits, rep ranges, sets, exercises to perform, etc...)

- 5 Supplemental Resources to grow your knowledge base on Fitness and Nutrition Principals

- The corresponding PowerPoint with all the information outlined for you in the course (so you don't have to take notes...I've already done that for you!)

- Access to every single exercise I teach (including videos and step by step walkthroughs of the biomechanics of every movement and how to perform it properly)

- and much much more!

Enroll today and start building the body of your dreams...

Meet Your Teacher

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Bryan Guerra

I Help People Start Home Businesses

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Transcripts

1. 1 Build Muscle & Lose Fat Intro: I'm going to go into a bunch of different things about, you know, common misconceptions and you know, the overall general plan and and what to expect in the first couple lectures before we get into the the actual specifics of you know how to eat for your goals. You know how to build muscle, how to lose fat on the factors that go into that and really get into you know how to do that in the step by step process. But I just want toe, really Just start with the fact that I don't I'm all about the lifestyle change. This is not if you're taking this course, you know, because you're expecting that. You know, a month from now your body's gonna look completely different or, you know you could just There's an overnight fix or there's a way, a specific, special way that you can eat or work out to get the body that you want to do. And there's some magic pill. I'm here to tell you that there's not, and I want to be real with you and honest with you because, uh, I think that that's a really big part of understanding the whole process, and that's half the battle. Honestly, it's a lifestyle change. It's a mindset change, and more importantly, obviously, it doesn't. It doesn't just it isn't just physical, it's mental, and it will transform you. You know, overall, in all aspects of your life, fitness and nutrition, it's more about you'll see the changes physically. No doubt you'll feel different. Your energy will be different. The way you approach life in general be different. But it's really a mental change mawr importantly than anything else, because you'll start to notice that you set goals and you complete them. And you know, you fulfilled your daily goals and what you want to do, and that really transforms you. That's, that's, um, it's something that it's hard to explain, but but you'll know when. When it's happening, it translates into all aspects of your life. It's fitness and nutrition, working out and reaching your goals and that daily grind of eating. You know what you're supposed to eat and you know, lifting what your special lift and going to the gym and checking those barriers off your list will literally, you know, work out that I like to call it that that determination and and the, you know, the dedication muscle. And that's something that you can't train really anywhere else as effectively. So I'm really all about. Like I said, the lifestyle change. I'm really, really excited to get into this. And I also want to want to say that you're not going to I'm all about the lifestyle change . Like I said, the and the end result, you know, Are you gonna look like, like a Greek god next month? No, but, you know, a couple months from now, you look great. And, you know, a year or two from now you might. So it's all about the endgame. It's all about the consistent approach, you know, you have persistent. You got it, you know, really enjoy what you're doing. And that's the key factor. So we're not going to, you know, setting goals of, like, bench passionate, pressing £500 in a month from now. We're not gonna be setting goals of losing £30 you know, in the next two weeks or something like that. I don't teach teach crash dieting. I don't teach unrealistic expectations or results. What I do teaches a consistent process. Um you know of setting goals, hitting them, you know, and then continuing to improve from there. It's a It's a daily process of improvement, both physically with the lifting in the gym and, you know, running or whatever you whatever the case may be for you. And, more importantly, the nutrition. I don't it's not. You're not going to crash dieting. You're not gonna be, you know, tryingto lose £10 in the first week or something like that. That's just ridiculous. It's more about enjoying the lifestyle, eating things that you're gonna be allowed to eat things that you that you like, you know, you're going to be able to still enjoy the foods that you like. But the key factor with that is, you know, it's more consistent process over over the week and over the months and obviously the year on, that's what will will not only allow you to see the best results but, you know, really teach you how to do this in the future. So you can continue to replicate the process because everybody can can crash diet for a week and lose, you know, some pounds, but it's kind of come right back I promise you. So we're getting a little bit into the misconceptions and what you can do about that in the future. Lectures really fast. But I just wanted to kind of break those things down for you. Welcome. Welcome to the course and really give you what you can expect from this. So with that being said, let's just jump right in. 2. 2 My Credentials: Alright, guys. So now we're gonna get into my credentials a little bit. Uh, and just as you wouldn't take, you know, financial advice from somebody that was broke, obviously, just the same. You wouldn't take fitness advice or nutrition advice from somebody that doesn't look the part Somebody. It doesn't have the credentials that hasn't, you know, doesn't understand the process of building muscle or losing fat or hasn't done that done it themselves, you know? So more importantly, um, if you don't know, obviously, like I said, I'm inspiring. Nutritionist, I'm in school currently at Temple University, going for my nutritional Scientists agree I want to be a dietitian, potentially in the future or nutritionist, but literally, I just do because I enjoy it. Um, it's been my passion for the last 23 years. Like I said, on top of that, I'm a certified ace personal trainer. So I've, you know, taken the CPR classes. I understand biomechanics of certain movements and functions of the body. You know, where muscles insert, you know, all the most of the muscular system, you know, and really just the movement patterns associated with, you know, lifting and and you know, fitness in general, Not just, you know, obviously, because I studied it and passed the course. But, you know, more importantly, through anecdotal evidence, I've done all these left myself, learned them all in the gym. And that's, you know, more important, in my opinion, you know, you can study all you want about fitness and nutrition. But you know, you're the best way to learn. It is literally putting it in practice yourself. So I've put it in practice. I've been through the trenches. Not only have I been lifting for over a decade and kind of understand just you know what what works and what doesn't work, you know, overall. But there's also some bro sci fi stuff that I understand. Um, so I've been through the trenches. I understand that, and vice versa. Same women. Trish in. I've booked all the way up to 210 probably £115 put on muscle and then cut all the way back down to 1 60 So that's not to say that you're gonna be doing that in, you know, a week or a month or even two months. It's a process, but I understand the process of both building muscle and losing fat. Eso understand how to lift for that, how to left field goals. And I also understand how to eat for your goals. And more importantly, Teoh is sleeping too. So all these things play. They're all, like, literally all factors involved in it. They're all equally important. In a sense, they all have have their place, and we'll go into that morning into this course. But I just want to give you a little bit my credentials and and you know what I bring to the table on my understand it. I also do, ah, finishing consulting on the side for people. I write fitness programs for people. So you know how many days a week that they're in the gym based on their schedule, how many sets reps on and so forth that they should dio you want to take rests? Went to how to set goals and what to do when you reach them, how to adjust and so on and so forth for the physical aspect of it in lifting in the gym. And also, I write people's nutrition programs, you know, so macronutrients splits how many calories to shoot for and more importantly, how to adjust it because you can set your fitness and nutrition goals as much as you want, especially nutrition. But you need to understand how to adjust those two. So that will be going over in this course a little bit more importantly. Uh, like I said, I've been through the trenches, so I understand it, and we're gonna get into it a little bit in the score. So now I want to go over how this course is gonna be set up a little bit. You can see that I'm creating a power point here for you. I think it's a great supplemental resource kind of to put the bullet points down that I'm going to talk to. So as you you know, you can print this out of put it in the one of the initial course lectures for you to print out, along with other articles that I've written number one and that I, I deem useful. Aziz. Well, as some other supplemental resource is, so look out for that and I might have some I might add on some, you know, quizzes and assignments at the end just kind of help you better tone your knowledge base and really kind of grasped the concepts of these things. So, um, aside from Adam, like I said, I'm gonna creating this power point. It will just kind of outline the Bolton and you know, certain important points that I want you to go to remember. And that way, when you're you know, you don't to take notes on it, so to speak. But But when you're going over this stuff, you'll kind of it will be another way to remember and learn. So, like I said, you can print that out. I'll attach it in one the first course lectures. But next, we're gonna jump into some of the common misconceptions that people have. And you know why they're false before we get into the specific aspects of eating for your goals on and working out for your goals and how to build muscle and lose fat 3. 3 Supplemental Resources and Attached Files: Okay, guys. So now, Really, briefly. I just want to talk about some of the attached files and supplemental resource is that can help you in a Jew in your journey. Just give a little bit more knowledge, a different perspective, Some writing, some copy for you to read that might, you know, alter your your mind set and give you a little bit more information. So obviously, first informed us is the power point that comes with it. A lot of great information on here. You know, I put a lot of slides together, kind of just giving you an overview. So you don't have to take notes. You can add to these and print them out if you want. You know, feel free to look over them as you please. And as you wish. But, you know, obviously, is a great, great info here. This should be attached in one of the most. Thea, I'm actually going to attach all these files to this lecture. I feel like that will help you the most. So you feel pretty print all these files out. They'll all be attached to this actual lecture and now moving on from the power point. Obviously, I did. I have. Ah, a bunch of articles. Um, going to have to open them up because I don't know what happened to them really fast, but eso really fast. The very first thing is, I wrote a paper, actually, and it's a scholarly paper on this might help people with the dieting aspect of it later on because you can learn everything you want about dieting. And I would actually say that I'm you know, I wouldn't say I'm an expert because I don't necessarily like that word to too much. You're always learning. You're always innovating. You can always improve. But I would say that I'm, you know well, on my way to becoming an expert, I literally lived everything nutrition. I love nutrition. So I would definitely venture to say that I know a great deal about it, and I've also going through the trenches myself. Dieted? I've cut my bolt many times. So I understand the challenges of that one paper that I wrote on a scholarly paper with, You know, it's about 12 pages with some citations of specific studies that you know, our studies. Sorry. Can't speak of studies that professors have done on, and colleges and universities have done on, you know, diet and been challenges. So it's it's an important thing to check out, especially if you're planning on going on. What it basically goes over is, you know, just to sum it up, it goes really, really in depth and analyzed certain things and kind of makes you feel better about your diet challenges. But essentially what it says is that, you know, everybody messes up on their diet. Everybody, you know, struggles here and there, and binging is okay from time to time. Obviously, that's not what you're aiming for, but it's going to happen, especially when you get down to low levels of body fat. It's just one of the things that comes with it. So, you know, don't beat yourself up to too much. Just hop back on track. It's not about, you know, balancing the scales every single day. You know, if you go away to over, you can't eat the next two days or something like that. You know, just something. Keep in mind because it can help you a lot when you're cutting down and dieting. So I'd read this. I think It's phenomenal. I'll attach it here in the lectures. More importantly, to is all my split. So you have my upper lower split here. That'll be attached. Like I said, I have all these for free for you guys. I will also be doing a nutrition thing. You know, I talk about that later in a lecture. You can print all these, uh, these overviews of my splits out. So you get your upper lower split here, you'll get your push pull leg split here, which is my favorite, and then you'll get your full body split here. You know more more for beginners of people that are time, you know, crunched and can't get to the gym. So all three of these phenomenal pick which one you want and implement it. It's all about consistent progress. Not necessarily. It's too too much about which one you pick, pick one that you enjoy and that you can sustain. That's the most important thing. All right, So first thing is, um, I put a little print out of strength and hypertrophy for you guys to go over. Also minimize this really fast little print out of progressive overload for you guys. to go over. You know, this is just my take on it can help you as a lot with both of these things and then a muscle protein synthesis synthesis, which is huge. You need to go over this. I will give you a lot of insight into how you know two time certain muscle groups and get the most bang for your buck when you're working out. And lastly, a frequency print out, you know, So you feel free to go over these. These guys, they're really, really short. Not very long at all. Just give you a little bit insight and different perspectives into certain principles of training. I also will be adding more things to these as time goes on. So I hope you enjoy all that and you know with that will be moving forward. 4. 4 Common Misconceptions: Okay, so now we need a little bit into the common misconceptions that people might have when they're starting to lift. And you know how to avoid those and really kind of dispelling those myths. So I find this picture really funny when I first started my lifting journey. This is essentially the bro science life YouTube channel. It's hilarious. This guy, he's he pokes fun. He's basically he plays the part of a meathead, but he's not really a meathead. He kind of just pokes fun at. You know, some of the Communist conceptions and the broad science see things that people think, and it's really funny. So should check that out delays. But I feel like this is a pick. This picture kind of sums up. Um, you know, just the misconceptions that we're gonna go over a little bit. So when I first started lifting, some of the bulking misconceptions are that, you know, the more that you can lift, you know, certain muscle group every single day, or that you can go into the gym and you can bench, press and do curls, and you're just gonna grow bigger. There's, You know, there's ridiculous your chest and your biceps are not the only muscles in your body, and you also need to give them rest. Eso you believe it or not, the more you work out. A certain muscle group isn't necessarily. If your natural, of course and you're not on steroids isn't necessarily, um, doesn't coincide 100% with you know growth of that muscle, so you need to give it rest. You need to feed it when believe it or not. When you work your muscles out, you're actually breaking them down. They're not growing. You're breaking the muscle fibers apart on then when you feed them. Obviously you're giving your body the nutrition and the certain nutrients necessary. But more importantly, those nutrients aren't added, and your muscles aren't. Don't don't begin to rebuild until you sleep, so it's it's all coincides and all factors into building muscle. You know, the more you work out does not necessarily mean you know, doesn't coincide with how big that muscle is. You need to do all of them. So that's why I said, that's why set up splits for, you know, certain workouts. You you want to be hitting a certain muscle group and and, uh, you know, muscles that work the same function essentially multiple times in the week, you know, for optimum, for optimal growth. But you can't work them out every day, so you need the optimal respirator and the optimal, you know, growth period. And you also need, you know, the nutrition. It all plays a part. Another big misconception is that you know, the more you eat, especially protein, the more the bigger you'll get, the more muscle you put on, and that's just simply not true. The more you eat, there's only a if your natural, there's only a you know, a certain limit to how much potential growth you have on a daily basis on a weekly basis on a monthly basis and on a yearly basis. To be honest eso, the more you eat, you know you could you could be eating 500 grams of protein. But you know that doesn't necessarily matter, because if your body can only built, can only add, you know, an extra 5 £10 of muscle on. That's just spitballing a number there every year. You're not going to be that that's not gonna be extra muscle that you're that you're putting on eating wise, that's going back for fat. It's adipose tissue that your body is going to use this store later. You're not necessarily put on any more muscle than that. You're just making your cut harder. So the more you eat and you know, especially protein rise doesn't always coincide with how much bigger you're going to get. There's only a certain you know, potential for growth. Each person has in a given time period. So you can't you can't, you know, expedite that process anymore. Basically, you just have to continue to put in the consistent work, eat right according to your goals, you know, work out right according to goals, and get your sleep in your arrest to all of it goes into it. Another misconception. You know, when you're cutting is that you know you could just stop beating or you can go on a crash diet, and that's the best would just lose weight. Well, you know you're gonna It's calories in versus calories, out in a lot of ways, and if you stop eating, you're definitely going to lose weight. But a a lot of that waits water weight, be a lot of that waits going to come right back because because you didn't do anything else . You just you know, you stop eating essentially. So your glycogen stores, which are basically the carbs in your muscles. Just to put it simply, you've lost a lot of your glycogen stores. You've lost a lot of water weight, and you might have lost a little bit fat too. But all that's gonna come right back. Trust me, it's not sustainable. And that's what we're all about. We're about the long term, consistent sustainability of it on. And another misconception that people have is that you know, if you're doing all these things right that you can't enjoy, you know you can't enjoy your lifestyle. You know, you're basically torturing yourself if you're if you're on a diet, Uh, and I just simply not true. You can still eat the foods that you want. You're just going to be on a caloric restriction. So you know you're not gonna be eating huge meals all day every day, but you can eat foods that you want. You can fit them in. I'm going to show you how in nutrition module, when we talk about macronutrients and and you know how to eat for your goals and stuff like that. So that's another big misconception that you can't draw your food and that it's, You know, it's like torturing yourself on a diet, and that's just simply not true. You it is gonna be a little bit harder. Obviously, with Corp restriction, you're you know you're not going to be. The lifting stays the same. Essentially, you're still trying to go in and lift as hard as you can and as much as you can. But realistically, you know, when you're on a bulk your you obviously be be gaining strength mostly at a rapid pace. You would assume, because you're eating more, your body has more energy to expand, and therefore you have more energy in the gym where you're on a cut, you're gonna pork restriction realistically should be trying to maintain your strength and maintain your lifts. But you should still be trying to lift as much as you can, obviously, because you know what you did to build that muscle is also what you need to do to maintain it. So we'll go into that a little bit more in the future. I just want to kind of dispel some of these common misconceptions. You can enjoy both your your book, obviously, and your cut, you know, And the amount that you eat does not necessarily coincide with. You know how great your body looks Whether you're booking or cutting, it really comes down to, uh, knowing what you what you want Number one setting up a workout plan to achieve that on the nutrition plan. To achieve that and then consistently putting in the work eso you don't you need to be working out every single, not every single day. But according to your program, you need to be eating the right things on a consistent basis. But you can still enjoy those things. And you you need to be getting your rest. Rest is key, so all those things play a factor into it. I promise you. I promise you, I promise you that if you listen to what I say and you you know, you do these things and you do the more consistent basis, you will see results. It might not come tomorrow. It might not come a week from now, but, you know, a year to from now, you'll look back and you'll be in the best shape of your life and you look phenomenal and you're you. I realized that it's about the consistent effort in the consistent work that you put in. So it's a lifestyle change. Guys like I said, it probably hear me say that a bunch more times, but I really like to preach that because, uh, this really can change your life. 5. 5 Can You Build Muscle and Lose Fat at the Same Time: So before we move on, I want to get into the biggest common misconception. And, you know, there's different schools of thought on this. Depending on who you ask, I'm gonna give you mine and what's been proven. A t East, in my opinion, by fact, over, you know, periods of time eso the question that comes to a lot of people. And I put a question mark right here, actually, eyes, Can you build muscle and lose fat at the same time? It's eight old age old question that needs to be answered on. My answer is yes and no, it really, really depends. So, um, more importantly, obviously, I'm gonna go into progressive overload and muscle building in the next couple sections and lectures. But it's important to understand what exactly fat is fat is adipose tissue or, more importantly, stored energy? That's all fat iss. So you know your body. It wants to survive. That's its main goal, you know, That's why when you're progressively overloading in the gym, like what I'm going to over in the next lecture, you know, and you're constantly challenging your muscles. Your body adapts because it feels like it needs to do that to survive under those new stresses. That's, you know, the key driver of muscle growth, this progressive overload just the same. When you eat more energy, then you're supposed to take in, and obviously we'll go into Clark deficits and surpluses and, you know, calories and macronutrients and everything. So don't worry if you don't understand this right now into future lectures in the nutrition module. But you know, off that is essentially is stored energy. So when you take in more calories than you're supposed to, your body as a as a survival mechanism is going to store that energy for later use because , you know, just to think back, you know, in the cave mandates or anything like that. You know, our bodies needed to the people that live back then they didn't have food like we do regular on a regular basis in their pantry. No, they couldn't go out and grab food at the local you know, fast food place or whatever. And don't eat fast food. Guys number one. But, uh, you know, just just as an example. So they had to go out and hunt for their food so when they would eat, they would you know the entirety of the food on their body would store that energy so that they could utilize it in the future when they didn't have food. Our bodies work very similarly today on that's really all that fat is it's stored energies . That's important concept to keep in mind. It's important perspective. Shift have on understand, really what fat is eso? It is possible, but it is possible, like I said, for some people to both build muscle and lose fat at the same time. For the vast majority of people, this will not be possible. You're going to need to pick a goal of either building muscle and, you know, going on a bulk, so to speak, or losing fat and going on a cut, so to speak. So those air to you know, important factors, and we'll talk about them later. You know what? Whether you're just trying to maintain or you're trying to, you know, bulk and being a quirk surplus or, you know, cotton being a court deficit, you know that it's an important goal for most people to pick. But if you're a beginner or you're extremely overweight, you know I got news for you. You can do both at the same time. And that's phenomenal. Part of, you know, just seeing those initial results to kind of give you that that motivation consistently over time because you will be able to do both. Just know that. So you know, it's it's great for beginners to get started is also great if you're kind of overweight on your, you know, obese, because you know, those two types of people have the best opportunity to do both on. The reason for this is for beginners they don't have their body is not used to that stress on the muscles yet. So even a caloric deficit, You know, they haven't lifted or or done anything like that in the past. So this will be enough to stimulate muscle growth because their bodies never had any stress on light on it like this before. You know, also, you know, because they're in a court deficit, you know, they will still be losing fat. So what they're doing both at the same time. Uh, technically, also extremely overweight people are obese. People have so much stored energy that even when they're in that glory deficit. They'll still be able to utilize that fat while they're growing on while they're in the gym , progressing so they can still be in the court deficit. Just like the beginner. Oh, and build muscle at the same time. So only those two types of people are. It's possible for. But like I said, for the vast majority of people, it won't be possible. You should pick a goal on stick to it for a while. And you know, if if you're kind of fresh and starting out but you've lifted a little bit, I would you know, I would. I would suggest going on a book and just kind of keeping it a lean bulk for lack of a better term, which is slightly above your cork maintenance. And we'll go into this more in future lectures, like I said. But that's the best optimal way, in my opinion, to grow while kind. They have maintained your Leanness and it at the best rate, at least in my opinion, 6. 6 Progressive Overload: So now we're gonna move on into the, uh, the actual physical fitness part of this. So the lifting, you know, lifting for your goals, whether that's building must are losing fat. To be honest, the approach, like I went over kind of generally in the last lecture stays the same. It really should stay the same. Should still be going in lifting with intensity would still be going in, you know, trying to essentially PR. Obviously, you're gonna understand the fact that that's not realistic when you're on a cut and you're you're in a caloric deficit. Eso Like I said, in all these terms, I'm gonna go into more in depth in the nutrition module, which will be the third module. Uh, but basically a caloric restriction is when you're less than your maintenance calories, and I'll get into that If you don't understand some of these, your feel free to skip to the nutrition module of it just to get the brief overview of them . But I'm also gonna go into some key terms here for the physical fitness part of it. Just because I feel like that plays into the nutrition at the end to so essentially toe build muscle. You have to break down the muscle fibers and one of the the best. In my opinion, there's other other ways to do it, but especially if you're starting out or when you're advanced. The best key driver of muscle growth is progressive overload, which is essentially, um, putting a greater strain on your muscle in a given period of time to force it to grow. Because if you don't give your your muscle on your body of reason, to grow and to adapt, its not going to and that's basically what you're doing it when you're going in and lifting , you know you're putting a more of a strain on a progressive overload, so to speak, to make your body realize that it needs to adjust to build muscle to get stronger. In a sense, to adapt to that environment that you're that you're so you know, subjecting it to so three important factors to remember with progressive overload on your ideally, you want to shoot for two of 32 of the three of these when you're when you're doing your your splits and your workouts are intensity, frequency and volume. If you hit all of them. You're going to burn out. It's just too much you don't wanna, You know you don't want to over train. Ah, and another key misconception is over training that you can happen, that that can happen relatively easily. You can't really over train that that much. Obviously you don't want to over train. It's possible, but it's really, really difficult to do. But if you're if you're going in and and you won't be able to do this obviously, if you're going in and you know you, you you're having intense, intense workouts and your trained with high frequency and high volume. Eventually you're gonna get burned out. You're going over train. So ideally, you want to shoot for two or three of these are sorry. One or two of these, ideally, would be to in a given week when you're training on and so on and so forth. So just to kind of give you a brief overview intensity is the intensity that you work out in the gym. It's the intensity that you put into a given rep each time, intensely that you put into a given set each time. So how you know if if it's like your men, if it's your max, you know that you can lift on that on that exercise than that. Then you're intensity is obviously really, really high. Um, you know, if you're going in your only lifting about, you know, if you can curl, maybe just to give you an example 80 to £100 or something like that as your Max and you're only currently £20 for 10 reps than your intensity is very, very low. Frequency is the amount of times that you hit a muscle group in a given time period, so essentially a week. So how many times you hit biceps in a week? So if you hit biceps once a week, that would be relatively low frequency on. There are some splits that do that where it tells you to hit you. Nobody part every single once a week so like arms at once a week, and we'll get into the splits in the next lecture on, someone said. I find the best, but frequency is the amount of times you hit a given muscle group in or given muscle in a week's time. Essentially, volume is how many times you hit that muscle in a given day. So volume, where its frequency is the given week. You know, maybe you do you know five sets of biceps every other day, depending on your split. You know, obviously your frequency would be a lot higher than if you only did by accepts once a week , but you did it for a high volume of 20 sets are 10 sets, essentially. So in the 1st 1 there, seven. Even if you worked out three of those days in the week that you're doing it every other day , that would be 15 sets total, right, because you're doing high frequency, you know, three times a week, but eso but you're volumes low at five sets. So in the other example, your value would be high. But your frequency would be lower because you're you're hitting it once a week. So you're frequencies very, very low. But you're volumes, Hyatt, you know, maybe 10 to 15 sets for that day. So that's just that's that Those are the three important factors of progressive overload intensity, frequency and volume. Ideally, like I said, you want to hit two of those, So maybe you go in and you turn really, really intensely. But you're not hitting as much volume in a given day. You're only hitting, you know, you're just hitting your muscles frequently, and there's different splits to this. And I'll go into that in the next one, you know, Or maybe you go in and you trained really, really intensely, But you don't necessarily do a bunch of muscle groups, but you hit them for a high volume that day. So key factors to remember. And in the next one, we're gonna get into some of the splits that that I find that are my favorite, you know, And I go into which one is my favorite, which ones I use on going to that. 7. 7 Hypertrophy vs: Okay, guys. So I want to get into ah, you know, strength versus hypertrophy training and more importantly, the types of muscle fibers on compositions in your body because that's essentially what it is so over. Overall, we always hear that, you know, strength training is for, you know, if you're into the central strength training is for, you know, powerlifters and such. And they get big and bulky when they do strength training. And, you know, vice versa. Hypertrophy and higher rep ranges with lower weight is, you know, more optimal for muscle growth. And, you know, obviously bodybuilders are are more in the high perch range. There is truth to that. It's not necessarily 1% true, but it's based in truth. And I'm gonna get into why, really, really briefly for you. This is one of the printouts that I printed out, just kind of goes over and sums over this. Yes, I can feel free to print this out and check it out yourselves. But essentially, we all have both types of muscle fibers. We both have slow twitch and fast twitch muscle fibers and slow twitch muscle fibers are basically the hypertrophy, and I say that with, you know, in quotes, so to speak are the hypertrophy muscle fibers. And there you really used for muscle endurance. Fast twitch muscle fibers are the strength muscle fibers, you know. But not only does everybody have a different composition of, you know, slow twitch and fast twitch muscle fibers in their bodies as a whole, but they also have different types of compositions of each muscle fiber in their particular muscles. So, you know, some somebody might have, you know, more best which muscle fibers in their biceps then ideo and vice versa. You know there's no definitive way to say either way unless you get tested for that. But more importantly, the moat most people, it has been proven that the majority of people do have more slow twitch muscle fibers on. That is why you hear that hypertrophy is more optimal for growing and muscle growth, because that's true for a vast majority of people with a vast majority off their muscle groups. That's why you hear that. But I do want preface this by saying that you know, for example, and I go into this example later on down here. If you know, say for you Say you were doing bench Press and you were doing four sets of, you know to 60 at 10 reps apiece. And, you know, you felt like that was, you know, you know, pretty optimal. That was where you you're challenging yourself. But you weren't exerting too too much where you're about to fail because you never want to go right to failure. At least that's what I preach. You want to go? You know you're gonna challenge yourself, enforce your muscles to grow. But but you don't want to go to too much to failure, because then you know you risk suffering on the next set, in my opinion, So what I'm trying to say is, you know, say you're doing 44 sets of 10 reps have to 60 on the bench press and you know, progressive overload would necessarily tell you that. You know, maybe you go five sets with the same way the same wraps next time. That would be obviously progressive. Over. Maybe you do the same wraps and the same sense, but you add £5 to the bar on each side. You know, that's progressive or even £2.5 the bar on each side. It doesn't matter, but that's progressive overload when I'm trying to say is depending on your goals? If you're trying to build muscle and look the best that you know and your urine it for physique improvements, it's always more important to kind of pay attention, your progress. And that's why I always say, you know, take progress. Pictures take pictures different in the same lighting, you know from different angles. So you can kind of judge your progress as you go, because that's it's really subjective. Uh, and you'll start to notice and you'll feel the pump. If you're not getting as good a pump, doing the doing, that same reparation, that same you know, muscle fiber targeting, then it can be really effective to change it up. So obviously, you know, maybe your body has adapted to that. Or, you know, maybe you have more fast twitch muscle fibers and you need to hit chest in a more strength type rep. Arrange it all. It's all subjective. It all depends on on each person. That's why I say try different things out. You know you're not going to know until you go through the motions over some time, and you test these things out. But once you know when you home down on that and you feel like you found what works for you , it's it's two. Things are important. Obviously, you want to target that more efficiently to get. You know, often muscle growth in that muscle group and every muscle group will be different for everybody. But it's also more important not to get away from the other one, too, because you want to continue to mix it up and you want to continue to challenge your body in both ways because you have both types of muscle fibers. Eso That's why all my splits go into, you know, different types of strength and hypertrophy training. It's important folks on both. But like I said, just be cognisant of you know, the fact that you can have different muscle fiber makeups in different muscle groups and you know that you can switch from personal person. So you know, if some person, if you go into the gym in a body, daughter or somebody that looks great says that this might be working for me, you need to try this, you know I'm all for anecdotal evidence. I you know, I love the fact that they're in the gym, and they've done it, so they know in it totally. But it's also important to keep in mind that that might work for them, you know, A because they might be on steroids and you're not, and B because they might have different muscle fiber composition than you. So, listen, um, you know, attempt and trying new things, but always be cognisant of your own body. 8. 8 Workout Splits: Now we're gonna get into some of the workout splits and which ones I use. Which one of my favorite? Which one? You know, Depending on your goals, I would advise you to stay away from and so on and so forth. These air four of the most you know, frequently used workout splits that you'll hear about when you're going to the gym in your first time your fitness journey. But more importantly, before we get into this, I do want to say that obviously, I do have a consulting and, you know, side business where I I write these. These workouts splits four people, and right there they're fitness programs and write their nutrition programs. So anything that I go into in here, obviously you can if I will attach my version of just my generic version of these four to this lecture so you'll have a single muscle group per day in a given week workout plan, you'll have a full body workout plan. You'll have an upper lower split. You'll have a push pull leg split attached to this lecture. So if you want to, you know, just a generic approach to that that will work for for a couple months. You know, that's totally cool. I'll attach that to this lecture for free for you guys, you know, just give you a little bit of value. The very first thing when you walk into a gym, a lot of people because, you know, bodybuilders have really made this notorious because bodybuilders on steroids and not all, not all of them. But a lot of them are on steroids and people that are on steroids. Their bodies react a lot differently than people that aren't on steroids because they're they're muscle protein. Synthesis is greatly increased increase and muscle protein synthesis, if you don't know, is how fast your body builds new muscle, essentially, to put it simply so they're muscle protein synthesis is greatly increased both on the daily and you know throughout the week because of their own steroids. And that's what the steroid do for them. So they have higher test level and stuff like that. Essentially, what it comes down to is they work us. They, most of them work a single muscle group per day, so your body builders will have an arm day. You know they'll have a you know Ah, chest day and stuff like that and we'll hit it really, really high volume because their body, their body is has a higher rate of muscle protein synthesis throughout the week, and they can afford to do that. Most people can't. So I advise against staying away from this, especially for non monasteries, especially if you're first starting out. You don't want to hit a single muscle group per day, so you don't want to be having, like, arm days and chest days and and, you know, try set days. It's just a waste of your, um it's a waste of your time. You're not gonna optimally grow if you're doing that. So if you're first starting out, the best thing that I can suggest to you is you will see great results doing a full body workout, I promise you. So you're going to the gym you hit, you know, it doesn't have to be very high volume, maybe 2 to 3 sets of this 2 to 3 sets of that, 2 to 3 sets of that and try the lift. You know, progressively and get better each day. You're not gonna get better every single day. You're not going to set PR's. And if you don't know what PR is, it's just a personal record. Essentially, So you know your highest lift or your highest reps. A PR can come in a bunch of different forms justice, progressive overload, coming a bunch of different forms. So, you know, if you lift say, you do bench press normally like you're just starting out, you do 1 35 or something, which is really, really light when you're starting out, you know, for 10 wraps. And that's the best that you've ever done, you know? So a PR might be, uh, you know, want their PR could be 1 35 for 11 wraps, just one more rep A PR could be, You know, if you've never lifted one, want over 1 35? A. PR could even be 1 45 4 You know, one wrap it just It's just a personal record for you because you never lifted that before you. All you're trying to do is progressively overload. Get a little bit better each day, and like I said, you're not going to get a little bit better every single day. But it's a good goal to shoot for, um, so full body is essentially where you hit a general over view of your body every single day . So you might do, you know, like a compound back movement in a compound movement is basically when you hit multiple muscles in a given movement. Really? What it means is you're using multiple joints in a given movement, but it hits multiple multiple muscles. So bench presses in great compound movement because it hits a bunch of muscles, you know, pull up or a a lat pull down is a great compound moving because it hits a great multitude of muscles. A dead lift is a great compound movement. It's phenomenal. You know, squad is great part compound movement. You get the idea, so you're not just hitting one muscle? Ah, great. A great example of something that wouldn't be a compound movement would just be like a bicep curl. Essentially, because the only thing that you're hitting is your bicep. You're not working any other muscles in that. You know you're not working, you're your back. You're not working, you're down or anything like that. You're simply working your biceps. So that's a singular movement. You wanna when you're first starting out, you want to do full body with a lot of compound movements. That's gonna give you the most bang for your buck because your body's fresh. It it hasn't had any of these these, you know, adaptations yet. So you can really get the most bang for your buck and grow a lot just with full body, I promise you. And you're gonna want to do that with a frequency of, you know, maybe three times four times a week. Max, when you doing full body, then come my two favorites, because I'm a little bit more advanced. So when I'm on vacation and I can't do my push pull legs, I do upper lower. And essentially what upper lower is? Obviously, it's just what it sounds like, upper body on and then lower body and then rest and the upper body and then your body and then rest day on. You just continue to do that. So upper body, you might do a compound movement of, you know, maybe a lat, pull down and then a row, and then you're moving on to bench press and, you know, chest flies and stuff like that testifies not a compound movement, but you get the idea you're doing upper body on. And then the next day you're doing lower body, so squats. And then maybe you know, lunges and hip thrusts and and, you know, hack squats, stuff like that. So you're doing upper lower, very, very self explanatory on, And that gives your upper body a chance to rest for two days because what you're doing your lower body and then your rest day every, uh, day in between. You know, you get to rest A. So when you do your lower than you'll have a rest day on your lower body, essentially, while you're working while you have the arrest day and then you have another rest day. Essentially, while you're working upper body so your lower body rests two days. Your upper body rest two days. That's why it's beneficial. Then essentially on upper lower could be good for beginners, and it can also be good for you know, more people that are more advanced. But my favorite my person favor, is push pull legs and I'll tell you why. Because I feel that this is the most optimal split to get the most bang for your buck. Whether you're starting out, if you're just starting out, I recommend doing full body or upper lower. But you know, if you've been lifting for a little bit, you kind of have a little bit of muscle memory going. Push, pull. It is the best. And this is just my opinion, guys, the best hands down, in my opinion, the best splitter out there because you're getting the most optimal movements. You're getting the most potential muscle groups every single week. You're getting the highest volume that you can get, your getting the high frequency you can get. And obviously, if you're looking with intensity, that's great, too. So push pull legs essentially is push movements the first day, Um, and then, basically, what pushed movements are is exactly what it sounds like. Everything pushing So ah, push movement on example of Body Park that benefits from push movement. A great push movement would be bench press and what bench press is. Obviously, it's working your chest, which is you know, you're pushing the bench, it's working your chest. But a lot people don't knows that that in a push day, you know, working chest. You're also working your triceps indirectly. It's a secondary muscle that's being worked. It's not your primary muscle of your chest, but your triceps are also getting working on your on your push days. Another example of a great push. Uh, they, you know, might be, um, a ah, a dumb bell overhead press Or, you know, a bar bell press or something like that. So you're doing all press movements because mainly you're working out your chest a little bit your delts, you know your front delts and you know your triceps on a push day. Ah, full day is just the opposite. Your you're doing pulling movements. So maybe you're doing a LAT pull down or pull up and essentially, what you're doing with with these is your working your back. But you're also working your biceps indirectly. Ah, what? People don't realize that they're working their biceps when they're doing these poll movements. So those those two things play factor. Obviously, there's different types of pushing push movements and two types of poll movements. And like I said, I'll have a workout push pull legs workout split attached to this. If you'd like to go that route. Feel free to print it out for free. Um, and then legs, obviously, you know, maybe squats maybe like extensions, you know, hip thrusts, you know, hamstring curls, stuff like that. So this is most optimal because you're getting four or getting three days of rest in between each of them. So I teach push pull legs and then another set of push pull legs and then arrest day. So six days of the week you're working out one a day you're resting, so it would go push day a than a pool day a than a leg day A than a push, baby, a pull day, be a leg day B and then arrest day. And then you re literally repeat that process the next week and you just try to improve a little bit and vice versa. You continue to do that. That's my favorite. It's a little bit more advanced if you're just starting out. But that's one my favorites. And, uh, you know, like I said, they'll be all these will be attached for you to print out, depending on which way you want to go and what route you wanna go 9. 9 Importance of Sleep: before we get into the importance of sleep and how that affects your body and you know your lips and your ability to build and build muscle and lose fat. I want to challenge you guys. I wanted to. You could see this picture is an example of one of the fitness models that I've used. Um, and this isn't a phenomenal example, because he's actually obviously on the left, has a bit of muscle under a spring, but he's obviously, you know he has. He has a bunch of fat, too. So basically what he was on here has maintained all of his muscle and just lost all the fat . But what I want to do is whether you're cutting whether you're bulking, you know, trying to build muscle or losing fat regardless. Or you're just tryingto, you know, transform your body from what it is. Now. I want to challenge you to a set goals, so they've done studies where, you know, the people that just talk about it are are far less effective than the people that actually physically write it down. I don't care if that's in pen on a paper. I don't care if that's on your mobile phone in your no pad. It doesn't matter to me. Just write it down. There's something you know that's hard to explain about tangibly writing your goals down so that you can see them Eso right, your goals down, right, Right, a daily goal down, you know, right Weekly goes down and right, You know, long term goals Whether that's monthly or yearly gold down How do you want to look? How do you wanna? You know what? Maybe it's it's a certain PR you want to hit in the gym. Maybe you want you want a dead lift £400 in a year from now. Maybe you want to, you know, lose £30 of fat within this year. You know something like that. Um, just write a goal down, try to make it realistic. But don't be afraid to shoot for the stars guys, you know, it's setting a goal. It's it's it's okay to not hit your goal. You know, if you set a goal that's really, really high, it's OK not to hit it. You'll make a lot more progress than if you just said a little goal. So, you know, set goals does that. That's huge. And more importantly, I want to challenge you to take pictures of your progress. There's something inspiring about taking pictures of your progress, so you'll start to notice transformation your body and your confidence level and how you carry yourself. You'll notice that in the pictures, I promise you. So take a picture when you start, take take a picture daily in the same lighting eso that you know a month from now, two months from now, when you get a little bit discouraged or, you know you don't feel like you made huge progress, you could go back and look at those progress pictures and see how far you've come that will give you the inspiration. Uh, you know, to ah, continue the journey and you know, I want to challenge you guys, so make sure you're writing your goals down and make sure taking progress pictures. It will really, really give you the inspiration in need. But now I want to get into the importance of sleep. Sleep is essential. Guys, you build muscle when you sleep. You don't build muscle in your in the gym. Like I said in the first lecture you. When your body sleeps, it uses the food. There's three key components. The building muscle losing fat or whatever the case may be. You work out, you break your muscle fibers down when you work out. Then you eat on, not necessarily in this order, but this takes place throughout the day. Then you eat when you when you taking those nutrients that you eat, then that gives your body the fuel that it needs to have energy and to rebuild and adjust how you see fit. If you worked out intensely, your body's going to use Ah, lot more more of that ratio to build muscle and to adapt or to maintain muscle. If you're cutting because you you train with the intensity and it needs to, it understands that it needs to adapt or continue to adapt in that way, So the first thing is working out and breaking down the muscle. The second is eating the right nutrients to refuel your body so that it can rebuild and the third is asleep. Sleep is very, very important, you know. Try to get seven hours at least a night. If you can get 8 to 9 to 10 hours if you really, really can. And you're really, really serious, you know, sleep will burn, burn fat, I promise you sleep will also build muscle. I promise you that. So you know, sleep is huge, guys, you know, that's when your body is taking the nutrients that you've put in when you're eating and rebuilding your muscle on, and everything that comes with that so sleep is very important. Also, when you sleep, your hormones recharge, you know. So if you ever notice you feel, um, you know, very, very hot and acidic when you don't sleep and also you're a lot more hungrier that day. It's because your hormones haven't got a chance to recharge and your burnout, you know, So your body is basic. Bye bye composition. It's It's very, very basic, but it's acidic. By function, your cells turn very acidic. If you don't get any sleep on, you'll also be mawr, so you won't be as inclined to build muscle or lose fat. And you'll also be, You know, not it's focused, but you'll you'll be much more hungry. Um, and you won't have much energy because you haven't recharged your hormones, and that's crucial and won't be is inclined to build muscle, either because you haven't recharge your testosterone, which is another hormone and all sorts of things. So sleep is crucial to recharge your hormones. Guys, you you need your sleep. Like I said, Do you want to at least get 6 to 7 every single day? If you can. I know everybody's got a, you know, busy schedule. You know, if you can, you need to shoot for six or seven Optimally would be eight or nine or even 10 if you could . On that will make a huge difference, not every single day. But if you continue to get more sleep, you know throughout the course of a month or two will make a huge difference. In the end, I promise you that little improvements, guys. Little improvements add up to big, big changes, so we'll also improve your energy levels. Obviously give you a little bit more, you know, energy in the gym. T hit your lift so that you can add more intensity, and it's a snowballing effect, so it will give you more energy and more focus in the long term. You guys need to get your sleep. It's really ties into everything else. You know, you can be working out. You could be eating right, But if you're not sleeping, it's really gonna hinder your result. 10. 10 Nutrition 101: Alright, guys. So now we're going into the importance of nutrition and, you know, eating right and And I want to stress the importance of nutrition because obviously everything is very, very important. You know, the workouts important, The sleep is very important and the nutrition is important. But I would argue that nutrition is by far the most important. And the reason for that is because, you know, you are the saying that you are. What you eat is really grounded. In truth, it's it's it's basically true. You are what you eat every six months. Your body has has, you know, shed its all of its cells and create a new one. So you are completely new person. Uh, six months, you know, So you will be a completely new person six months now and essentially the way that that factors in is what you take in. So your body uses the nutrition and nutrients that you take in to build new sales and obviously build muscle in this case. So, you know, you really want to be focused on what you're taking in. You don't want to be that not to say that you have to eat chicken and broccoli every single night because that's healthy, so to speak. And I stay healthy very loosely and in quotes there, because healthy is a relative term. Guys, you know, don't let anybody tell you that this food is healthier. This food isn't healthy. Obviously, there is some truth to that with with certain foods. But it's all about balance. It's all about enjoying your lifestyle. It's all about making consistent and and achievable progress. And it's all about sustainability. Sustainability is the name of the game. If you can't, you know you can eat, Um, you know, healthy for a week. But if you can't sustain it, it's not gonna matter because you're gonna just fall off your diet. So it's about doing the eating, being able to eat the things you love. It's about balance. And it's about, you know, uh, having a healthy approach, not necessarily eating everything healthy, so healthy is a relative term. I want to stress that for you guys. You know you can eat things that you love, but you also want to be eating things that are quote unquote healthy or macro nutrient dense. That's a better term so or micronutrient Ansari. Micronutrient dense. So macro nutrient First, micronutrient macronutrients. We're gonna get into here. But micronutrient is essentially the vitamins and minerals and everything on the very first thing that you can do. And this is just the tip just randomly. Um, one of the most important things that you can do is take a vitamin every day that will help balance out and give you the excess. You know, vitamins that you might be lacking and, you know, get you the extra vitamins that you need so that your body can metabolize things and deliver certain things you know, to your blood and certain bodily functions. So take a multivitamin. That's that's a factor. Number one that's crucial. Also, drink water, guys. A lot of people 95% of people you know are under hydrated. Drink more water. You'd be surprised it might not affect you right away. Maybe it will, but But if you start to drink more water on a daily basis and buy more and one more glass, it's only one more glass and great. That's start, but you want to be drinking more water. Ah, day, guys, you'll really start to notice. Better mood you know, better energy levels and better sleep. You know you'll be fuller to your muscles. Will be filler will be fully because 70% of the muscle is water. So if you're trying to build muscle or even maintain your muscle on a cut, you know you're gone. You're going Tijuana binge drinking water. So drink water and take take a multivitamin, guys, that's huge. But essentially what I'm talking about nutrition. I'm not talking about, you know, nutrition, all the certain aspects of nutrition and how things are delivered in the bloodstream and this and that. What we're talking about is nutrition relative to eating for your goals. So nutrition relative to basically lifters or people that want to build muscle or lose fat . That's what we're gonna be talking about specifically in this course. So this is the fun part of this is what I love. I literally love everything. Nutrition. I was a nutrition. Not for last three years. I studied everything. Nutrition, You know, you couldn't. It's fantastic that I can, you know, pursue a degree in that because I literally would would study it. I would pay to study it. I love it that much, you know, if you can start, it's about it's about learning the process so you can continue to replicate this and not just, you know, willing for the quick fix of crash dieting stuff like that. So, like I said, getting into it now, guys healthy is relative term. Don't let anybody tell you that this is healthier. This is on healthy, you know, eat according to your nutrition plan into your goals. A calorie is a unit of energy. If you did not know it's measured. Uh, you know different ways, but but essentially Carol Calories, unit of energy and a calorie. We're gonna get into specifics of looking at a nutrition label just to give you guys a little bit of insight into the next lecture and, you know, calorie calories in versus calories out and stuff like that. And you know, when you begin to get into the process of losing fat vs building muscle, you know, So we'll get into that a little bit specifically in the next lecture, just giving you a little bit of a breakdown in Nutrition 101 calories unit of energy Macro . As I will be referring to it is a macro nutrient and the types of macronutrients if you did not know our protein carbs and fat So those are the three that you're gonna want to attach to on the nutrition label when you're eating for your goals, their crucial on. And I'm gonna tell you how to do that in the future. Essentially, there's two sites of, uh, types of fat. There's multiple little, you know, some types of fat to obviously, but the ones that were going to be paying attention to our saturated and unsaturated. You don't have to pay attention to these two too much, to be honest. Um, you know, obviously you're not gonna want eat a lot of of saturated fat. You're gonna go for healthier fats that helped break break down. But you know, you don't, especially when you're starting out or you have a high level body fat already. You don't really need to be paying attention to the types of fat. I would argue as much as you know, you're just eating your calories that you need to be eating and focusing on getting your your the right ratio of protein carbs and fats eso, but obviously saturated fat is bad. The bath that we want to avoid that if we can, um, a car. But there's two types essentially of carbs, high glycemic carbs and local I semen cards. And basically, what they are is, uh, all that refers to is how fast your body metabolizes them into energy. Uh, so that's something to keep in mind. You know, your your weeks and stuff like that, your body's going to metabolize a little bit slower, and it will give you a steady source of energy over a prolonged period of time. Whereas something like sugar or candy is a very, very fast acting carbs. Your body will metabolize it into energy a lot faster, and we'll give you a little kick. But you'll also have a crash because you know it's a fast second carbon. You won't have that sustained long type of energy. Uh, and also it's, you know, something's sugar, our fast acting carbs just going to keep in mind. But we'll get into a little bit more in depth that elections go on. This is literally what I love something to delve a little bit into nutrition for you guys and give you a little bit of breakdown 11. 11 Losing Fat vs: Okay, guys. So we're gonna get into specifics of a calorie. Um, and how to calculate your calories first, informants before you get into any of the macronutrients splits or you know how to understand counting macronutrients or anything like that. More importantly, just basically, you need to understand how many calories you're shooting for in a given day, depending on your goals. And it's all depending on your goals. Um, and a lot of different factors. So this is exactly how I would go about approaching it if I were depending on. And I'm gonna go through it specifically with each one of them for you. But just give me an idea. The very first thing that you're gonna want to do is you're gonna need to understand, You know roughly how many calories you need to take it in the day. So the way that you could do that if you if you don't know, you know, I would just go to a calorie calculator. So I just pulled one up right here. Were gonna go there. It's calorie calculator, or it's a calculator, that net slash calorie sash calculator or dash calculator. And I put it in the PowerPoint for you to use if you want. We're just gonna run through a scenario because obviously this is difference between every single person. So, you know, it differs if you're 25 year old woman, that is, that has a bunch of different things. Or if you're a 35 year old man that has a bunch different things office, he differs. It also differs from person to person to, So it's the same 25 year old woman that has all the same factors could be completely different. To be honest, that another woman that has all the same factors that's 25 you know, it's just different from person to person. It's all relative to each person. So essentially we're gonna run through one of these. And this is not by any means going to be a final answer. It's just a good starting point, so that's something to keep in mind. So we're gonna run through one of these. This is what you should probably do initially on. Then essentially, what you'll do is you'll use this number, test it for a week. Another great way to do it is to eat how you're eating um, just eat normally for a week. What doesn't close to normal as you can. So eat the same foods the same amounts that you normally eat on. See how many calories that is, and I'll show you a way that you could do that in future elections by counting calories. It's a lot easier than then it sounds. Trust me. Trust me on that one. Just stay with me and you know that's a good place to start, because that will give you an idea of what you're taking in, because what you're taking in is making you look the way that you look now, regardless of whether that's good or bad or whether in between that's important factor. So this is a great place to start this what I always tell people. Let's just pretend that you're 25 year old male. Your 5 to 10 inches tall are your five foot 10 inches tall. Your £160. Your your will say you're moderately active. You want to answer all these investor ability and will calculate it, and the calculator is basically telling us right here that we need about 2661 calories to maintain your weight and that's at maintenance, and those are key factors here. It's also telling us that we're going to need about 21 6 to lose pound on this would all be . You know, you can read these as you want, but essentially, you never want to be trying to shoot for more than, you know, a pound of week. If you're losing weight, I always recommend, because if you shoot for too much more than that, you're gonna be risking losing muscle and you never want really want to shoot to gain more than a pound of, uh, a pound a week. Because if you if you shoot for a little bit more than that, you're putting on too much fat that you bargained for. So you want to say relatively close, it's It's about the long term progress. Like I said, you don't want to be shooting to too much. So if this recommends, you know, eating 26 1 2661 calories to maintain your weight and you wanna and you want to lose fat, you know you don't want to go to to You don't want to go down to too far to 1600. That's too much, in my opinion. You also don't want to be jumping up 1000 calories because you're not gonna be putting on 1000 calories worth of muscle. You know, every single day it's you just getting more fat than you bargained for. And then when you go to to cut, you go back into your court deficit that's going to play a big factor s so we're just gonna briefly run through these numbers. It says 26 6 And how they get these numbers to is I believe it's 3500 calories in a pound, so ah, fat. So that's that's how they break down these numbers. So each day when you're losing, I always recommend dropping your calories. You know, roughly 500 calories max to start out with on and continue to do that. You start losing weight and when when it stopped for more than a week, because they can stop for multiple reasons. You know, maybe you you if you're a woman on your period or something like that, that obviously plays a factor in your weight and your water retention stuff like that. The types of sodium. And and there's literally 1,000,000 things I could go into for both men and women. But I always say, Give it a week if you're not losing weight or gaining weight in a week than obviously need a, bump your calories up a little bit or bump them down, depending on your goals. So let's just run through a couple scenarios here. This is all very, very in depth and advanced stuff, like like so I won't get into too too much of the, you know, the water attention and all sorts of stuff like that and how to adjust but just give you a brief example. So we're gonna start with this. We're gonna pretend that where this person 2661 go back to the powerful. So to maintain muscle, we would need 2661 calories. And this is not macronutrients sports or anything like that. This is just calories, calories in versus calories out. If you don't know actually gonna I'm gonna add here for you. Um, caloric deficit. Um, we'll just take workouts fit vs core, um, serve us and basically what that is, and I'll go into that for you is a caloric deficit is when you're less. You're eating less calories than your maintenance. And your maintenance was obviously whatever you calculated to be a 26 1 So you're gonna want to eat and a clerk surpluses when you're eating more calories than Ben, your maintenance. So this is your maintenance calories right now to maintain your but your current body weight, your current activity level. This is what you recommended. Eat. Obviously, before you do anything before you start your deficit or your surplus, you know your booking, your cutting or whatever it is you're gonna want to eat that maintenance calories for a week to see if you're gaining or losing, because that's just recommendation on. Then you're going to con level it out or adjust it here in there. So if you're if you start toe, lose a little bit of weight at this. Your maintenance is obviously a little bit higher than this. Why would raise it like a ah 100 or 200 calories and then eat for a week and see if you kind of level off? And that's how you're gonna really honed down your maintenance calories to start, and then we're gonna get into the specifics of it 12. 12 Nutrition 101 Continued: But essentially where we left off was the court fcip risk work surplus and the maintenance calories eso would that recommended. Let's go back into a really fast with that recommended caloric in take off 2661 calories for this activity level. For this person, you would need to eat that many to maintain your body weight. You know, at the at your current activity level to build muscle. I always recommend eating, you know, 5 500 to 1000 calories of the anymore and for losing fat vice versus So I always recommend eating 500 calories less a day per per day to lose fat. The reason for this is it. It's it's kind of in the middle. It's not, you know, it's not gonna be like a lean broker. A lean cut of a lean cut Walks are only it's not really invoke or, like, you know, a ridiculous dirty boat where you're adding too much or too little and kind of really touching line building muscle. With 500 calories a day extra. We'll take a little bit time to build muscle, but but you won't be adding as much fat and you also will be eating enough to build muscle . So I always like 500 calories more. So 500 calories more of that would be 31 61 and I just break that in and losing fat would be 500 less than 21 6 months. And those air just obviously goals. You don't have to eat the exact calories every single day. Just a goal that you're trying to get as close to it when you hit on. And just eating for these goals will help you give you an understanding of how many calories that you should be taking it today and kind of monitor that. So I just kind of wanted to go in into that briefly with you. You know, the specifics overall in general, of how you should be approaching these things. And like I said, if you're not trying to do this yourself, I do offer services for that. I give, you know, a discount for my students, but I'm really trying to educate you. It's a little bit it came, go. It could be a little bit overwhelming at first, especially if you don't want counting calories, but trust me counting calories. I always This is the thing. When people start out, they always have these really big aspirations. Nutritional eyes and they always want to eat for the goals and this and that, and they're excitedly. It started and they want to do this and they want to do that. And they want. They have always amazing goals. And then I tell them, You know, they say, What's the best way that I can approach this, that I can eat for my goal? So I see there's also I want, and every single time I tell him the answer, and then something changes with them. The answer is you gotta count your calories. You need to know what's going in your body on a daily basis, and you don't have to do this every single day. But it's consistent. Like I said, it's sustainability. You want to do it as much as you can. You know you don't have to take in every single account, every single calorie. But But if you want to be exact and you want to be the most optimal, you're gonna want to know what's going on your body. So but but to be honest. It doesn't have to be as hard as you make it out to be. It's very, very simple to count calories. Number one. There are APS that that help you do this and I'm gonna show them to you That will help you count calories better. You can literally scan barcodes, and it will tell you how many calories how many macro natures are in there and count them for you so you don't have to count from yourself. But more importantly, it will give you count. Encounters will give you the knowledge, and it's not hard. It can be difficult and annoying. The first week or two. I'm gonna be completely honest with you. It can be annoying, but eventually becomes a habit and you don't even notice it. And you do it, you know, without even realizing it. And it doesn't take any time or effort on your part at all, you know, And it will also give you so much knowledge than amount of knowledge that you get from county or calories and actually going through the process of it. Well, it is unparalleled, and I promise you because I've done it and I understand that it's literally unparalleled. You're gonna understand. You know what? What, How many calories? Air in certain foods. More. You know more frequently. So you're gonna you're gonna avoid certain foods based on that, those numbers that you already know intuitively. You're gonna you know, fine foods that are macronutrients and kill work, calorie friendly that you're gonna want to target more often. And you're gonna know these things by counting certain foods and understanding what calories and macronutrients air in them. And the only way that you do that is by counting your calories and understanding what you know. Nutrients are in foods. Um, so that's most important, and you'll be able to more. You can get to a point, you know, maybe a month or two down the road where you've counted so many calories, or scan so many barcodes and seeing what's in them that you'll be able to do this intuitively so you don't always have to count your calories. It's not like you're gonna be counting calories for rest of your life, but if you want to eat for your goals and you want to see results, you're gonna need to know what you're taking in in your body on counting calories is the best. The best way to do that. And like I said, you'll have that knowledge for the futures that if you ever want to stop doing it, you can. And you already kind of intuitively know because you put the work in to do it. You know what is in the foods that you're taking in and you'll be ever can't speak, so you'll be able to better intuitively eat for your goals. So now we're gonna get into things real fast real fast and to jump into the APS that I use so a couple laps that will help you automate these processes and not automate, but definitely help you nutrition counters. So my fitness house what I use it's phenomenal. I used to use lose it. It's also great to you can find these both on the APP store, depending on where you live. I'm not sure if they're available all throughout the world, but but they're definitely available in the U. S. Check. Check your APP store. Um, if they're available for you, my fitness pal is great. Lose its great. They're just calorie. They help you scan foods and count your calories in your macronutrients and kind of give you goals to set. They're really, really good on a fitness app that you can count your reps and your sets in your progress is rep count. That's one that I use myself and I love it. It's from to give you a brief overview of them. This is right here, Rep. Count. And you can see I've these air literally snapshots I took today. Um, So currently, uh, you know, these are these were the past. I scroll down a little bit, You can see all the the workouts that I did in a given day because I put them all in. You can also see in the next video or in the next clip when you actually quick that day. This is you know, how you go through and you add setting ad reps so you can count your reps in your sets. And the next time that you go in to have a pool that day or ah, push day or something like that, um, you will. It will have your progress party in there so you can either work out according to that. What you did last time or try to improve on that, you literally see all that stuff. And already it's phenomenal. So rep counts a great way to track your progress on and set goals on. This is a clip of my fitness. Power it here. You can see that I made a cut because I'm actually going to Cancun in two months, which I'm really stoked about. So I'm trying to lose a little bit of that excess fat that I have that I put on in my muscle building stage over Winner. But you can see that I'm eating roughly 2000 calories a day because my maintenance is is it's a little bit high higher than 2500. It's probably 26 may be 27 when I'm like in the height of my book, but so my my right now I'm eating like 5 600 calories below my main. It's to lose fat on. And that's so These are things that I'm just preaching to you guys to do. I literally do that myself. You can see here These are all the foods that are taken in the calories that they have, and you can also see that you can. There's a great thing about this is you can't see it here, but you can scan barcodes of certain foods and literally 99.9% of barcodes all have the info in there. Um and that will count it for you. So And you can also see your macronutrients splits your carbs. You're fat in your protein. I'm a little low on protein today. I had a little bit higher and probably do a little bit cardio cause I'm a little over on my calories for the day, as you can see, but, uh, you know, this is a literally phenomenal app to track your progress, both nutritionally and fitness wise. So now we're gonna get into a little bit of nutrition training just briefly just so you can count your calories. So I pulled up a random a nutrition label for you just to kind of see right here. You can see that there's 80 calories in each serving and before we get into anything else, a lot of people get confused with. This is this is the calories and the the fats and carbs and protein per serving per serving , not per the entire thing. So obviously, if you have a big box of something that's that's common knowledge. But if you have, you know, maybe you have a bar or something, or maybe have a pop tart or something like that just to give you an example. Sometimes it will often say you want to make sure how many servings per container there are . You know how many servings per package? Because sometimes there's two or three servings per package. And if you just assume that there's 80 calories in that package, maybe you know 80 calories and popped are 80 calories in that bar. There might be multiple servings in there, so you're gonna want to obviously know that, because literally whatever this person's eating right here, that's 80 calories. There's actually 100 60 calories in here because it's 80 twice, so that's something to keep in mind. Always make sure you know how many servings air in there, so you can account for that. But per serving, there's 80 calories in this, and that's the first thing you always notice. Then the total fat you can see the total fat the saturated fat here on were not really paying attention. Transfat Transouth bad. You won't avoid it, obviously, but we're really just focus on total fat Vs saturated that Because the difference is obviously the most likely the healthy fat eso total fat and a lot of things too, is a lot of people want to stay away from fat. That is essential. That is an essential macronutrients, just like the rest of them. But you need fat to regulate your hormones, so don't avoid fat. You know you need to eat fat toe, lose fat to believe it or not, you need healthy fat. Don't avoid it. So you need to tell you how to set your macronutrients sort of on go into that in future lectures. You don't wanna avoid fat. So very first thing you notice I've seen calories. Then you could see the fat, the carbs and the protein. And those are the things that you're gonna be counting. And I'm gonna give you the gold Grant Ingram's to hit every day. Obviously, and obviously you know how to calculate your calories. So we'll get into some future things in the next actress. But I won't talk about is a calorie a calorie in the next one 13. 13 Macronutrient 101 and Splits: Alright guys. So we went into a little bit of the calories and then we went into some of the apse that could help you. Now we're gonna go into macronutrients, get a little bit more involved with it. So macronutrients and these are just I'm gonna give you the Kallis program, obviously. And then their functions thes air, just their general functions. This is the most You know what they're most known for and what your body's gonna use. Utilize them for most of the time. This is really what we're concerned with just to kind of give you a basis of knowledge of what they do and their function within your body. But obviously keep in mind that that can change on. They do shit back and forth sometimes, but that's a little bit more advanced not going into that. Generally, what you just need to know is that protein and carbs both have 44 calories per gram. Um, and fat has nine calories per gram, and I also add a little caveat there at the bottom for you, that alcohol has seven calories per gram, so keep that in mind. Alcohol does have calories, just little caveat for drinkers out there because it's something keep in mind, especially, you know, if you're doing some of your china to cut just something to keep in mind that when you're drinking, you are drinking calories in the form of alcohol. Also pay attention to the other drinks that you're drinking. Soda has a lot of calories. Anything. Apple juice is a lot of calories, things that you might think are healthy. You know that you're drinking, you know they have calories, so it's gonna keep in mind. You could be eating right the right amount of calories every single day. But if you're drinking 500 calories a day and you don't realize that you're not going to see any results, something keep in mind. So like I said, protein and carbs have four calories per gram. Fat has nine calories per gram, Um, and essentially, what you need to know about protein is that it's essential for building muscle carbs. Air, really the most efficient source for your body energy wise on DFAT, is important for nutrient delivery and hormone regulation. So those are things that keep in mind just their general functions, you know, that's what you're the most concerned with. Then macronutrients splits, you know, in the lifting community and the fitness community. A lot of people want to talk about macronutrients splits, and essentially, what macronutrients split is is It's the ratio of protein carbs and fat in your total calories. So one of the big thing that people do is you know, the started cutting of the started boat book, and we'll talk about you know, they'll ask like a guru. You know, what should my macronutrients split be? And he'll offer some, you know, piece of advice. That's, like 50% this 30% that in 20% that 40% this 30% based on 30% that you know, it's something like that. I don't like that approach just because I feel like that's a generic answer, and I feel like everybody is a little bit different. I prefer to fill it out a little bit differently. So my general ratio for cutting a booking that I suggest is I do not have one. Instead, I feel that a better approaches is to set your protein in grams, and I haven't gone over yet, but it will be in a later slide your protein amount of protein that you want to take in in a daily basis, and this is where you want to start, regardless of whether you're cutting or bulking is you want to take in roughly a pound of a sorry pound he wanted take in roughly a gram of protein per pound of body with. So just to give you an example, if you took in, you know, if you were £180 you would want to take in 100 80 grams of protein per day. That's your goal number. So that's what you want to set up. So that would be, obviously, if you look in it before it before Kallis program, so you'd be taking 180 grams of protein. Or I believe that's what is that? So 84 some whatever, 180 times times for us. So I'd be 36 times to which is 7 20 So let's go back. Hope I just did that math right? I'm usually good at math, but who knows? So essentially, we're just run through an example with you in the next lot of this. But the very first thing that you want to do, and this is the most important. Set your protein in grams. So like I said, if you're £108 obviously 108 grams protein, then you want to set your fat grams, depending that that can shift. But depending on whether your goals, your poundage and you know whether you're a woman or man on and certain functions that that my change and vice versa, the very first thing you wanna do it. Like I said, set your protein. Then you're gonna set your fat Ingram's. Then you're gonna fill the rest of the grams in carbs. And then overall, if you're on a coterie both dependent, you're going to just adjust it by 10 grams of carbs. You know, if you keep, I didn't spell gaining right there. So you're gonna just by 10 grams of carbs. So if you if you you're cutting and you stop losing weight for a week, you're going to lower it. 10 grams of carbs. And if you you're gaining muscle or you're trying to build muscle and you stopped gaining weight for a week, you're going to add 10 grams of carbs. So something like that that that's literally the approach that I take with 99.9% of people I sent my protein, I sent my fat. Then I fill in the rest with carbs, and then I adjust accordingly. It's a little bit more advanced than that, obviously, but that's just a good general overview for you to start. If you do that, I guarantee you will see results. So an example run through going back to that same previous example that we used of that person that was 5 10 25 years old. Their maintenance, I believe, was was 2661. So if they were going to bulk, they'd be eating 31 are 3161 calories if they're going to cut their beating 2160 calories. So we're just gonna go through a couple examples of macronutrients puts and how to fill that in. So, um, just to give you an example, we're going to say that that that guy was I forget how how much he weighed. But let's just say that this person weighed £180 so £180 would be we're gonna go over here. I just added it will be 100 80 grams of protein, which we said was roughly I'm gonna do the mattress, to be sure. Here. Yes. 720 calories. So 180 grams of protein. 720 calories. Understand? Sapi? Um And then we're gonna add He's where this this was a man. So I'm gonna roughly shoot just 60 grams on this is a bulk. So actually, we're going to 70 70 grams of fat for him and 70 grams. And remember, there's nine calories per gram Ingraham affect, so that would be 70 times nine, 630 calories. And then we're gonna fill the rest in with, um, with with carbs. So let's let's add that up. So it's what's 3161 minus 720 minus 6 30 Because that's the calories you. So you get a remainder off 1811 calories in the form of carbs. And to figure out how many grams of carbs that ISS you simply, just divide it by four because there's four calories per gram carbs and you get 452.75 carbs, 452.75 cars. And we're just around that up to forfeit 4 53 um, grams of carbs and those your rough numbers. So you're gonna wanna 180. This is for a bulk, just roughly. This is the best estimate. The best way to calculate you're gonna aim for roughly 180 grams of protein, which equals after 720 calories or roughly 70 grams of fat, which equals out the 630 grams or 630 calories. Then you're gonna aim for 453 grams of carbs, which equals out to that number. And that is, you know, a good, good starting point. And then, like I said, if you stop gaining gaining weight, you just add that up to you. Just raise that up to 4 63 and then 4 73 and so on and so forth. Well, I think was for 53 I believe. Yes. So now we're going to run through a cutting example really fast. So cunning stays the same 180 for the protein, and I'm gonna go into the specifics of you can have a little bit more leeway protein wise when you're on a bull. But it's more important, believe it or not. And that's a Communist exception when you're on a cut because you want to maintain your muscle when you're eating in a cork surplus like on a bulk, you're not as inclined to lose muscle if you don't have much protein. So it's something keep in mind. Um, you don't need as much protein as you as you would be led to believe by some of these goobers out there. So 180 grams of protein, Um, which he goes that 720 calories. Then we're gonna drop this a little bit to about 60 grams of fat because he's on a cut and then 60 times nine. Let's do that really fast. 60 times nine equals 5 40 So that's 540 calories that he'd be eating in the form of fat. And then what's the difference? So we're gonna take 2161 minus 720 again minus 5 40 equals 901 calories left with carbs. So 901 calories in the form of carbs. And to get that number we literally just divide it by four because there's four calories per gram of carbs and that comes out to 225.25 and we're gonna round down this time. So 225 grams of carbs on a cut and that's how you do it, guys, that's just a general example. 14. FN14 Overall Health and Good Recommendations: Okay, guys. So, uh, now I want to go into some overall health recommendations for you, you know, just to kind of give you good ideas of good practices that you can do. You know, I'll give you some overall recommendations, some food recommendations that I use that I love. Ah, And why? So, like I said before, you're gonna want a game. Aim tea to drink more water a day. I say, you know, roughly a gallon, Isa. Good. Good thing to aim for if you can get it in a little bit more. Definitely helps. You don't want to drink to too much water, but it gallons a great number to shoot for. Then, for a man, you're gonna want to go into roughly 20 grams of saturated fat a day. No more for a woman. 15 grams no more. Uh, obviously you can. Those numbers can fluctuate. You can go, can go over on certain days. It's not the end of the world, you know. It's really just a number that you're aiming for, you know, because I preach longevity. I preach sustainability and you know you want to be eating more sustainably. So if you go over 11 time a day. It's really not the end of the world, you know. I don't focus too too much on saturated fat. They're just good numbers to keep in mind, to aim for good goals tohave on. Then you want to aim t to have at least 20 to 30 grams of fiber a day fibres great for metabolized, for metabolizing and also keeps you full. You know, there's a lot of great benefits to fire. It's so good number to shoot for is 20 to 30 grams of fiber a day. Then you're gonna try to eat at least two servings of vegetables and two servings of fruit that they're very macron entering or micronutrient dense. Sorry you You know there's their phenomenal there. They're low in calories, usually most of the time, and there they fill you up. So not only do they fill you up and they add volume to your meals, but you know they're micronutrient fence, and you need micronutrients in your you know, just as much as macronutrients in your your diet, because they help metabolize certain things. They help Norman delivery. They help you know your body really function overall, and then you're gonna want to try to eat more complex carbs. You know, there was a time in a place for fast acting carbs most of the time, to be honest, and this is a little bit more advanced, I won't get into this too too much. But if you're gonna have fast acting carbs, believe it or not, the best time to have fast acting carbs like if you're gonna go out for for you know, a good meal or something like that would be after your workout post workout, because you're when you're what you're doing, when you're working out is obviously you're breaking out your muscle tissue, so you gonna want to get some protein afterwards. But you're also gonna want to get some good carbs in, you know, And I'd argue that the best time to eat fast acting or bad sugary carbs or something like that would be after your workout because your glycogen stores are depleted and you can fill them up much faster with fact that fast acting carbs. So that's when you want to take advantage of that for more. On that, it's a little bit more events and I get to into, you know, the specifics of certain carbs and when and nutrient timing is principle that I could talk about for days on end so we don't get to too much into that. But if you want to check up a glass scenic index, I don't like that for you here below. You could search foods. You really learn more about carbs and carbs. Timing. Everybody has a different opinion. But, you know, I would venture to say that that fast acting and bad carbs and I say that loosely are mawr optimal to eat after your workout. Then you're gonna want a game. Aim, like I said before, for a pound of roughly a pound of protein program body weight that can be slightly lower on a bulk. Like I said before, because you're not as inclined to to lose muscle on a boat because you're in a killer surplus. But you definitely want to aim for a ah gram of protein per pound of body weight, even on a book. But you can get away with it a little bit more off on a bulk, rather than when you're on a cut. It is protein is way more important on a cut, in my opinion. And, you know, I think that's pretty much been proven because you're more susceptible when you're in a lower calorie range and you're in a cork deficit to lose muscle because your body doesn't want to. Your body doesn't need muscle it needs. You need to remind it that it has a reason to make to keep that muscle. So your body's going to expend muscle just as much as it's going to expend that, unless you give it a reason to keep that you're gonna want to keep your left. You're gonna wanna keep lifting hard here, and I'm gonna keep lifting heavy. That's crucial, but you're also gonna want to keep your protein. Protein is much more important when you're on a cut. Eso at least a pound of protein program, body waiting on cut to and then, most importantly, I see this all the time. This is probably the number one mistake people make, even when they understand nutrition is, they drink their calories. You don't want to drink your calories, not saying you have to drink water for every single meal, but you know it's a good practice uh, and you don't want to drink your calories because, you know, you could be eating great the entire day. But if you drink, you know, two sodas that that might be 500 calories, and that's your deficit. You just You just killed your deficit so you don't lose any. You don't make any progress that day, so you won't be cognizant of what you're drinking. Obviously, alcohol accounts to like I went into before seven calories per gram, but, you know, you want to make sure that everything you're drinking doesn't have calorie. So I would, you know, you know, diet sodas here and there. You don't want to ring to too many of them because they're not that great for you, but they don't have calories in them. You know, water. Maybe you. You know, iced tea, something like that. Lower calorie drinks, you know, are really beneficial when you're cutting. Ah, and even on a book you want, you're not gonna get as much bang for your buck. Even if you're drinking sodas. There's not as money and micronutrients and a soda you can eat. You know so many other better things for you. All right, and now we're gonna go into some good macro nutrients and food recommendations. So for protein, obviously literally any lean meat, any kind of lean meat. But my favorites are tilapia, salmon, chicken, tuna, You know, obviously eggs and egg whites for carbs. I like to stay closer to the complex cars that you can eat. You know, whatever you want. It doesn't really matter to two months with carbs. To be honest, I just think that there, like I said, I'm not gonna get to two into carbon because I could talking about them for days. But some of the recommendations after carbs, brown rice, wheat pasta, oatmeal beans and sweet potatoes. So now moving on to fats fats? Some my favorite facts. Just peanut butter and nuts. I think they're literally the best. I love peanut butter and nuts. If you're allergic to peanut butter and not so you can find a 1,000,000 fats. Avocados is another great example. There's a bunch of eggs, even is a good example. Some vegetables, broccoli, snow peas, peppers, eggplant string being Spanish cucumbers. There's so many great vegetables you really can't go wrong with vegetables on fruits, ever all fruits. You know have good micronutrients in them. But some of the best ones I find our Berries because Berries are the least coworker. Immense fruits there's You can eat so many Berries for for the amount of calories. And it's ridiculous. They're very, very low in calories on bananas, in my opinion, is the perfect for they are the perfect they both have. It has the best, but on a pre workout is probably one of the best things in my opinion also. But on a post, work out some of the best things. In my opinion, banana in the morning is the best. In my opinion, I just love bananas. Not only do I love the taste of them, but they're literally the perfect. I hate the term superfood, but they're kind of a super fruit, in my opinion, because they have the equal distribution of complex and fast acting carbs. So you're getting you're getting a sugar rush. Initially, you get you get that first initial rush of energy. But it also you get the maintained, long effective energy because it has complexity in it, too, So Berries and bananas are great for recommendations so that we have guys that food recommendations on and just overall health recommendations to keep in mind on your fitness journey, you know? And if you follow all these things, you can literally I promise you you will reach your results. It's not about the fast acting. You know, results tomorrow or this week. It is about long term sustainability. So learn these things, implement them, take action on them on, then consistently do them on a daily basis. And you will I repeat, you will see results. 15. FN15 Course Project: All right, guys. So that's the course in a nutshell. I really, really hope that you enjoy the content. So for your project, basically what I want you to do is I want you to really take inventory of what your goals are. Where do you want to be? Where do you see yourself in a month, or do you see yourself in three months? Where do you Where do you see yourself in a year and really kind of delve into? You know what your time for him is based on your life and you know your goals right now and pick one of the plans that I suggest for you. If you're a little bit more advanced than by all means, pick your own plan were set up your own plan and kind of, you know, manipulate some of the other suggestions that I give to you in some of those handouts in the course. However, if you you know you're new to this or you kind of, you know, you're looking to improve, whether that's loose that were build muscle and you're not really 100 cents sure how to how to start or get going with it with a workout program. I want you to really Like I said, take inventory of where you are and what you want to improve on, and then pick one of the workout programs that I suggest as the handouts in the course and really kind of, you know, stick to that at least for a week, at least for a month. You know, really kind of try to improve on your lips and you will see progress. Now, you're not trying to, you know, you're not trying to turn a, uh, you know, what's the what's the expression? I want to say you're not You're not trying to make ridiculous gains or, you know, whether that's losing fat or building muscle, you know, within that month. But you you will see progress if you stick to it consistently. So pick one of the ones. Pick one of the workout programs that I suggest and stick to it. And by all means, if you guys are interested in, you know, a little bit more of a of a more in depth workout program, then you can mix and match some of you know each workout program into your own, but That's what I basically want to see from you guys. I want you to, you know, really Pick what? What works for you best, and then stick to it.