Meal Planning Masterclass: Create Your Own Meal Plan | Brad Newton | Skillshare

Meal Planning Masterclass: Create Your Own Meal Plan

Brad Newton, Fitness & Travel Adventure Vlogger

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29 Lessons (6h 26m)
    • 1. Welcome To Meal Planning Mastery

      4:00
    • 2. Getting Started--Weekly Progress Photo Guidelines

      6:22
    • 3. Getting Started--Measuring Your Progress

      18:03
    • 4. Getting Started--Practical Vocabulary

      13:15
    • 5. Fundamentals--The Golden Rule Of Weight Loss

      15:12
    • 6. Fundamentals--The Twinkie Diet Professor

      9:20
    • 7. Fundamentals--Why Use Fuel Gauges In Planes (Analogy)

      9:40
    • 8. Fundamentals--Weight Loss Vs. Fat Loss

      9:24
    • 9. Fundamentals--Losing Fat And Preserving Muscle

      11:09
    • 10. Fundamentals--Controlling Food Cravings

      12:14
    • 11. Fundamentals--Meal Frequency And Weight Loss

      9:05
    • 12. Fundamentals--Benefits Of A High Protein Diet

      11:06
    • 13. Fundamentals--Protein Requirements

      12:37
    • 14. Fundamentals--Carbs Are Not Your Enemy

      9:38
    • 15. Fundamentals--Pre-Workout Nutrition

      18:06
    • 16. Fundamentals--Post-Workout Nutrition

      17:13
    • 17. Meal Planning Blueprint--An Overview To Successful Meal Planning

      18:05
    • 18. Meal Planning Blueprint--Defining Your Outcome

      16:50
    • 19. Meal Planning Blueprint--Finding Your Body Fat Percentage

      17:44
    • 20. Meal Planning Blueprint--Cutting And Bulking Expectations

      19:17
    • 21. Meal Planning Blueprint--Step 1. Calculate Daily Calories

      12:27
    • 22. Meal Planning Blueprint--Step 2. Calculate Daily Target Calories

      16:03
    • 23. Meal Planning Blueprint--Step 3. Calculate Macronutrient Targets

      16:19
    • 24. Meal Planning Blueprint--Step 4. Make A List Of The Foods You Enjoy

      9:46
    • 25. Meal Planning Blueprint--Step 5. Building Your Own Meal Plan - Part 1

      18:03
    • 26. Meal Planning Blueprint--Step 5. Building Your Own Meal Plan - Part 2

      11:41
    • 27. Bonus--Silent Calories & Tips

      17:01
    • 28. Bonus--Managing Cutting & Bulking Plateaus

      19:18
    • 29. Final Words--The Beginning Of The End

      7:11
32 students are watching this class

About This Class

  • No more starvation dieting

  • No more cookie cutter meal plans

  • No more wasting hundreds of dollars on personal trainers (and have no results to show for)

  • No more food restrictions

  • No more low-carb BS dieting

If you want to learn how you can start losing 1-1.5 pounds of fat each week by designing your own meal plan around your favourite food, this course is for you.

WHAT YOU WILL GET

  • 7+ Hours of Practical Strategy Videos

  • Four meal plan templates (for men and women)

  • Downloadable Recipes (Protein pancakes, overnight oats, and more!)

  • Freedom to eat the food you love and get results!

  • Scientific references included

IN THIS COURSE, I WILL TEACH YOU...

  • How to take perfect progress photos

  • How to measure progress (tape measurements and fat calipers) - Downloadable Spreadsheet

  • Nutrition fundamentals (to understand meal plan creation)

  • Realistic weight loss and muscle building expectations for a natural weight lifter

  • What essential kitchen equipment you need to meal prep correctly

  • How to break through frustrating weight loss plateaus

  • How to have cheat meals without losing progress

  • The best pre-workout nutrition to have to make the most of your workouts

  • Meal planning lifestyle strategies (how to travel, eat at restaurants, and make progress)

  • How to design fun meal plans that you can stick to!

Come along and join me inside the course, you will love it :-)

Transcripts

1. Welcome To Meal Planning Mastery: go to Google and type in white loss. You'll get 143 million results. There are millions of searches for white loss on Google every month. Google might have suggested that you try going paleo vegan or vegetarian because it must be food choices that is screwing with your fat loss efforts. Oh, uh, maybe going green, thinking that your body needs to be more alcohol in tow, lose fat or maybe going to the extreme of starving yourself. Why not? Google said it works, right? You might have tried food combining trickery. You may have tried, you know, insert crazy dietary rules here. And then after the disappointment of trying everything, you don't even bother asking Google anymore. You just go back to eating ice cream and chocolate because, well, if you're out of shape, then you might as well enjoy what? Your rating wall. You're out of shape now. This might sound ridiculous, considering the amount of conflicting advice that is propagated in the fitness world. But what if I told you that in this cause I will show you that you could actually lose fat and build muscle while eating the foods you enjoy most that you can eat ice cream and chocolate or insert your favorite dessert here and still build the body of your dreams that you can eat the food you enjoy on a schedule that suits you. They don't need to buy any supplements or use any crazy steroids. I mean, you would immediately be skeptical and think I'm trying to sell you snake oil. I mean, you have every right to be. If someone had delivered this pitch to me three years ago, I would have felt the same way. My name is bread, and for years I was frustrated and confused from the scores of books and articles I had read on dieting, going to hospital every three months due to being sick and tired. Here's some of the photos of May when I was in hospital. After using the meal planning strategies I teach in this course. Not only did I transform my body, I transformed my life, my energy levels went through the roof and I built the body off my dreams. So I'm now on a mission to end the dietary suffering of millions of people so that nobody else needs to go through what I went through so you can live in a body. You can be proud off to have the energy to live your life to its genetic capacity. My course is now help over 1700 students across 99 countries, and my reach continues to grow every day. So what makes this course so is special? You might be thinking. I break everything down using simple science, showing you how easy it is to lose fat, build muscle and feel great. There's no filler bs, trickery or body hacks. Just mill planning strategies that are used by fifties models to lose fat and build muscle with ease. I don't make outrageous claims or promise short cuts or silver bullet fat loss solutions, just practical strategies backed in science. I show you everything had a measure yourself how to track your progress, teaching you how to break through plateaus on any meal plan. In other words, teaching you how to create also meal plans to create the body of your dreams while still eating your favorite foods. And while still eating those little cheap foods, the bottom line is if you are tired and frustrated and want to create the body of your dreams. Take action now and join over 700 students that are already working with me to transform their bodies. Enroll today and I'll see you on the other side. 2. Getting Started--Weekly Progress Photo Guidelines: Welcome back in this lecture, we're gonna be talking about how to take really nice progress photos. You're probably thinking, Why do I need to take progress photos? The reason being is because over time, your physique, your body is going to change. And if you're not taking progress photos, you have no way off tracking your progress. So the importance of taking progress photos is really for your own purposes, Not for me. It's not really for your friends or your family. It's for your own motivation, because what happens is that when you take progress photos on a consistent basis, you'll get to see how your physic is changing how your body is changing from one week to the next, and that will reinforce in your mind that what you're doing is either working. Or maybe it may not be working. So maybe it's time to change your strategy. The change, your approach that change the way you instructed your meal plan, and we'll talk more about what could go wrong later on in the course. But the idea of having progress photos is to reinforce good behavior, because if you didn't see change over time, you know that you're doing something right and seeing something in photographs. I don't know about you, but it's a whole lot Mote more motivating seeing change in photographs over time, then looking at a bunch of numbers on the spurred shape so we'll get straight into it. Now. Here on your screen is a list of guidelines that I have but taking really nice, really consistent week in tow. Week out Progress photos. Now my top and most important guideline is to take front on full body photographs and aside on photograph as well. So you'll take one photograph looking at the camera full body and you'll take another photograph side on full body at the camera, so you'll take every week. You'll take two photographs, and then in six months time you'll have six months with the photographs and you can see just how far you've come. And I know it's not very motivating right now. If you're not happy with your physic, if you're not happy with how you look without clothes on a no, that it could be very uncomfortable. I mean, I've been there before, but I can assure you it is the most reinforcing motivating experience When you get to a point where you've made so much change and you got back to where you started for me, it moved. Maia touched me just to see how far how I had come when I looked at my You know it before and after photographs and all the photos in between, so it's not comfortable now. It's not sexy now. It wasn't for me, and that's OK because you're only these photographs that for you, they're not for me, nor for your friends. Nobody else has to see them except you, but all that matters. So follow these guidelines here so you'll have your feet shoulder width apart. Your arms will be a little bit away from your body. You'll have a relaxed pose or flexed pose. Now, what that means is that you can either flex, in other words, tense your muscles or you could be relaxed. Now you need to make that decision earlier on in the peace, whether you're going to pay flexing or relaxing, because if one week you're flexing and another week you're relaxing, then it's gonna look different, and the results are not gonna be consistent. So right now decide are you gonna be flexing? Or are you gonna be relaxing if you want, You could take one photo flexing one footer relaxing. You could have two photos like that every week. Or you can have one set of phone is really flexing, and that's it. And every week you're gonna be flexing, or every week you're gonna be relaxed, so that choice is yours. And for guys, you can have your shirt off and just wear shorts. And for girls cropped up with bra or bra or underwear short, it's up to you. For girls, it's your choice. Your face needs to be clearly visible, right? No shadows, right? No dark, not shadows. Where half the faces obscured by shadows and most importantly as well as cable variables the same. So you wanna have lighting the same right. You would have the camera positioning the same and pick a day in the week where you're going to take these photos so usually take them. I suggest taking the midweek like choose they Wednesday Thursday because some people they have their weekends as their cheek days or their cheap that have cheap meals in those cheap days and so consuming a lot of carbs with a lot of sodium. So a lot of salt means a lot of water attention, which means you could look really bloated. And so, if you pick Sunday as a day to take progress photos than it may not represent your actual day to day physique throughout the week. It might only be representative off just that one day, because the day before on the Saturday you went to a restaurant and you had a very salty meal. So therefore, your body has retained a lot more water, so therefore, you look more bloated. Does that make sense? So I personally recommend a day during the week like Tuesday Wednesday Thursday to take a progress butter. And also we're talking about measurement methods in the next lecture to pick a day of the week where you'll take measurements as well. And I usually also recommend midweek protecting measurements like waist measurements and jumping on a scale on so on and so forth. So I hope this, like just being helpful so that you can take really effective progress photos so that you can look back on your progress. 3456 months. In the past and go Wow! Off night. Incredible progress. So I heard this has been helpful. Thank you very much for watching. And I'll see you in the next election. 3. Getting Started--Measuring Your Progress: Welcome back in this lecture, we're going to be talking about measuring your progress. Now, measuring your progress is one of the most critical things you need to do in order to keep making progress, not just in this course but any kind of training program. But in the gym, outside the gym, any kind of dietary program. Because whenever you get stuck in making progress toward the goal that you're trying to achieve, you need some way off being able to track that progress so that you can go back and make changes and then, you know, eventually keep making progression. So in this course, I've decided to introduce this earlier on in the piece so that we can build a foundation for what you need to do in order to make your meal plan successful over the long term. So in this course, in this lecture, we're going to be talking about various types of measurements out there. We're not gonna go into too much detail, but we're just touch on some of the most common types off measurement types out there. And at the very end, I'll give you my recommendations for what I think you need to do in order to make this course successful for you. So, firstly, I need to mention that it doesn't matter what the measurement type is that you choose. Ultimately, what it really comes down to is having some kind of quantitative data, some numbers that represent your progress. Because although numbers are not very inspiring for people, it's not really when you think about it, watching a number drop on a scale or increase on a scale is not something that excites most people. However, those numbers over time represent really interesting information. So if something goes wrong, we can figure out where it went wrong. And we can make the changes and we can keep progressing. So not doing this. If you decide to skip past this lecture, then you're really doing yourself injustice because you're just going in blind. You were just going in hoping for the best. You were just going in, applying a meal plan and just going. I think this will work, and then when you get stuck, you won't know why. So that's why I encourage you to stick it out. It sounds really, really boring. I'll make it very interesting for you. I'll keep it nice and short. So one of the things you must do in this course is you must measure your progress. I can't emphasize that enough, and it's one way of breaking through plateau. So once you hit a point where you stop progressing in losing fat or building muscle, then we can look at the numbers and figure out what went wrong, make changes and then keep making progress. So it one of the most popular tops of measurement out there is taking progress photos. Now I've talked about this already. In a previous slide, I mentioned that you know, you should be in this course. You should be taking progress photos once a week, two photos, one front on one side, on to the camera. And by doing that, over time, when you take these progress photos, you can lined them up side by side, and then you can see how you've changed from week to week to week to week easy, and then the next method, you could use the bathroom scales. Now bathrooms girls do not use them on their own. Most people do, and most people about doing that become obsessed. They become obsessed with the number on the scale, and if the numbers not dropping on the scale, they get upset and miserable. And I think what they're doing is not working and they give up. If you're using the bathroom scales as an only form of measurement, you will probably fail from a psychological point of view, because you've become so preoccupied with a number that's dropping that one moment you jump on the scale, it doesn't drop, and then whatever program you're on, you just go. Well, this is not for May. I don't have good genetics. I just thought about the patients. And then you get annoyed and you give up. So I recommend only using bathrooms. Scowls when you're using it with other types of measurements together, and I'll talk about that later on. So bathrooms girls, you can use them but never used them on their own as a sole indicator. And the next type of measurement you news is really a body fat top of measurement, which can involve various types of instruments, such as skin fold calipers now skin fold calipers, Dexia d X, a bio electrical impedance. There are a few other ones like Bob Pods, immersion testing or haven't mentioned that here and then we have waist measurements as well. So using a simple tape measure around your waist to take your measurements now I'll go into some of the most common measurement types in this course. I won't go into too much detail. The 1st 1 will talk about is one of my favor, and that is decks. A scan now D E x I, Dexter scan is an X ray machine, and it looks like that On the right hand side, you'll see an image off a woman laying down on the bed. And there's an amateur over her is a practitioner here. And so this armature just moves over the body off the patient or the client. And essentially, a report is produced. Now, on the left hand side, here is a report from a gentleman says a white male in his thirties. And so this is a report off his physique. Now, what's really great about this is that it breaks down the body composition off the client pictorially. So if you have a look here, you can see the client. If you have a look at the scale So we have fat on one side and we have bone being the dentist, densest of tissue on the other side, we have lain muscle in the middle, which is more of a red hue. And you can see that this gentleman here is carrying fat is using the yellow regions in this region here, down in his thighs, on his hips and so forth. And you can see with the muscle areas are you can see what the bone is. There's a very cool representation of his body fat, his body composition and then down here, what we really care about. There's a lot of information here, But if you decide to get a decks of scan done and I usually get these down every 6 to 8 weeks, what you really need to be concerned with is, uh, this column here. So percentage of body fat, this column here and then this column here fat mass in grams, which is right here. So what we're looking at this is really cool is that the machine can break down. How much fat is in your left arm in your right arm in your trunk, left leg, right leg and so on and so forth, down to your android and got annoyed which, if you're curious, So we have the android region over here, which is above the hips. I've just highlighted that for you on the screen. And then we have the guard annoyed raging down here, which is below the hips, which is the glutes region brought down here so the machine could determine how much fat who carrying in the garden oId region, how much muscle you have in the garnered region, how much fat you have in the android region and so forth. So what we really care about is overall body fat percentage. So in this case, this gentleman has 22% body fat, which breaks down into 19.5. Left arm right on and so on, so forth. And then we've got lean mass as well, which is another column to be concerned with. And in this case, he's got 58 kilograms off lean mass, almost 59 kilograms. So if you have a look there, it's quite cool. Now, if you're on a dietary plan, t maximize fat loss, which is one of their meal plans will talk about later on this course. What you'll see is that you want this number to drop progressively and you want this number , which is your lean mass, to remain the same, and then your body fat percentage will drop as well. If you're on a meal, plan to maximize muscle growth, then you want you want lame ass to increase with. That fat mass will also increase, and then your body fat percentage will also increase as well. We'll talk more about the mechanics of how this works later on in the course, but that's how the numbers will change on the decks of scan report. So typically, Adex, a scan is quite expensive. In fact, it's probably one of the most expensive types of measurement method out there. Between 50 and $90. I usually pay 50 60 $70 depending on tiny has a special or not, and it's great because I live in a city where I have access to three different types of machines. However, I always go back to the same machine because sometimes the results can vary from Dixon Machine two decks a machine. So I always stick to the same type of Dexter machine. If you decide that you want to start incorporating Dexter reports with Dexter scanning into your measurements. So not everybody has access to one of these. You might live in a small town and not have access to a Dexter machine. These air not usually found in gyms, they're usually found in hospitals and clinics, and then some people have. They also run a deck, sir machine company, which is quite ah, specialized nation market like tiny I mentioned. All he does is scan football players and people that train in the gym and many different types of people that are in the fitness field. And that's all he does. He has one of these machines in his office. So if you want to know if you have a decks in machine in your area, you just go to Google and type index of scan machine Dexter scan in your suburb or something like that, and hopefully something will come up. If it doesn't, it doesn't matter. Not a deal breaker. The other type of measurement method is the impedance type measurement. So it's where you jump on a scale and you hold onto two handles and an electric current is passed through your body. It's a low current passed through your body, and it measures your body fat percentage off your muscle and your water content. And some measure other different types of metrics as well. But usually, if you're doing one of these, that not is accurate and the not accurate compared to a Texas scan. However, if you choose to use this as a type of measurement method, then they're accurately inaccurate. In other words, there inaccuracy is quite predictable. So if you're using a bio impedance measurement just a consistent and always use the same type of machine that why you'll get consistently inaccurate results. If that makes sense, so the next one is skin fold calipers. Now I actually used this particular type off skin fold myself. I use the AC. You measure 3000. It's fantastic. It's really inexpensive. It cost it. Cost me, I think, 15 or $17 from I think I pulled this off eBay, and it comes with a little measuring child, as you can see on your screen here really cheap, really inexpensive, and you can get within about 1 to 2% accuracy from a decks of scan. If you're using it correctly so you can buy one of these. Jump on YouTube, type in how to use AK. You measure 3000 and somebody out there had this several tutorials. I'll check this. There are several tutorials on YouTube. What? People will show you how to use one of these. So it's a really cool little instrument. It's really inexpensive. And as you can see, the soup. Really, Exide is the area of the body that you measure when you're using this particular type off skin fold calipers. Now, the reason being that I would only go into too much detail. But the super iliac side is, according to clinical research, correlates if you essentially what you're doing is you're taking a sample off the fat at that region of the body. Clinically speaking from a research perspective, that sample of fat is really representative off the total overall body fat percentage of your body. So that's why this device is really good. It takes it takes a sample. You can use it to take a sample of super really excite, and then what you do, I'm not gonna go into too much detail. You have this slider here and you set that to zero. And then you said the caliber you pushed down and then it moves this plastic slide over a 1,000,000 made up inches scale. And then from there you can move that into the chart on the right hand side here, based on your age and you can determine with relative accuracy what your body fat percentages. Remember, there's a chart for men and there's a chart for women. Okay, so moving to the next slide now, the other type of measurement you can use is really simple. It's using a simple type measure like something like this. Now, this is a que fitness similar to my attack. Different brand, similar concept. So what it is, it's just a measuring type, and you have inches on one side. You have millimeters on the other side or centimeters on the other side. And then what you do is you just wrap this around that part of your body that you want to measure. You can do your biceps, you can do chest. You did biceps chest just above the nipple line. You can do your neck. You do this. Guys, guys right. But in this course, really big concern with measuring around the navel region. So that's the bellybutton region. In this case, this gentleman has measured over his naval that that's perfectly fine. You can also measure just above the navel as well. That's perfectly OK. So all you need to do now he's using a Milo tape, which is on the left hand side. Here. You can buy these off Amazon or eBay again. Varied shape. Very inexpensive. I'll use a different model. The same principle applies. So when you wrap it around your navel at your navel region, you don't pull it too tight. You don't have too much slack, either. You wanted to be a nice, snug, comfortable fit. And then what you do is you put the other side into this little hole here, as you can see, and then when you finish with it, you can just push the button here and ever attracts the tape. It's pretty cool. So I like that. I use this. I use this. I get Texas Kansas Well, and so that way I have a fully full rounded picture of my progress, my measurements. I know if I plateau that I know to go back under my measurements and find out why the last one that I want to talk about his body fat percentage chance. Now, as you can see here, we've got women on the left, men on the rights and you can see by if you can pay your physic against this chart, you can see where you sit approximately in terms, your body fat percentage. We're gonna talk more about this chart in the coming lecture. It's quite it's relatively accurate. Within a few percent. All points eso If you're a guy looking at this in your physics looks like this, then you could be between 13 to 15%. Okay, so you can use this chart on a fortnight to fortnight basis to see if you're making to track your progress as well. So that's what there is to talk about now. Lastly, one of wrap up by giving my recommendations, I suggest that you pick a day of the week. I prefer middle of the week because cheat days over the weekend can influence your results . So pick a day in the week, preferably midweek Tuesday, Wednesday, Thursday, to do all of your measurements. Keep it consistent first thing in the morning. Low clothes before your first meal. After you go to the toilet, you keep all the variables the same. Combine these methods so take progress photos once per week. I've talked about how to do that. I've given you guidelines for how to do that. So every week I want you to take progress photos every two weeks. I want you to record your waist measurements at the naval, as we've discussed. If you don't know how to do that, you can jump on YouTube and you type in how to record waist measurement at naval or something on those lines. People will explain it to you, right? Don't suck your stomach in. Keep your stomach relaxed when you're measuring your waist. Also, you can use the bathroom scale weight in combination with what? I've just mentioned. The bathroom scour away with a waist measurement using the chart, which is the chart that I just mentioned over here. So using that chart, and then you're gonna ask yourself a simple question. How do my clothes feel? Do they feel loose? Do they feel tired for guys? You might use a belt. Much is mine. Have I lost a notch. Have I gained a notch? Has my not state the same to some guys can use their belt notches as an indication, or whether they're losing weight and gaining weight around their wife's line. There's not terribly accurate, but how you applied feel ultimately is not just about how you look. But it's also that how you feel. So ask yourself a simple question. How do you feel using these measurements together, given overall picture off what's going on with your body getting closer or further away from your ultimate outcome. So I hope that this lake has been helping for you. Hope you extract value from it. And I hope I sincerely hope that you will play these strategies because that's gonna determine how successful you're gonna be in this course. Thank you very much. Thank you for watching, and I'll see you the next slide 4. Getting Started--Practical Vocabulary: welcome back in, miss like shit. Way going to be talking briefly about some terms, practical vocabulary which I believe will be absolutely essential for you to understand the lectures that will be coming up in this course. I'm not gonna bore you with every single term in health and fitness and all the stuff you don't need to know. So I've decided to create this election now, earlier on in the course so that you have some kind of idea about what I'm talking about when we get to the chapters or the lectures on building your own meal plan, creating your own meal plan. So this topic is on practical vocabulary. Essentially, it's the vocabulary that you need to know so that you'll understand what I'm talking about in the next lectures. So the 1st 1 I want to talk about is a calorie. Now, a calorie is a unit of energy. It's the potential energy in the foods that we eat. So if it contains calories than it contains potential energy that our bodies can then use to survive and do activity and so forth. So all I need you to know is that a calorie is a unit off energy, and it's measured in kilocalories or outside of the science, calories or kill it. Jules. So if we're talking about an apple having 70 calories, then we're talking about an apple having 70 killer calories off potential energy. But just keep it simple. Outside of the science, 70 calories is the amount of potential energy in that apple. So really simple calories, equal energy potential if we go to the next one. Macro nutrient now a macro nutrients so macro means large so nutrients that are found in large amounts. Macronutrients. So there are three macronutrients that will be concerned with in this course protein, carbohydrate and fat, protein, carbohydrate and fat. Other three macronutrients that you'll become familiar with as we move through the course. And so often if you have friends that train in the gym, or you might train yourself in the gym lifting weights or that kind of thing, you may have come across the expression off counting your Mac Rose, or I'm gonna eat foods according to my Mac Rose or I'm only gonna eat foods that fit within my Mac Rose. So what people are talking about when they're saying macros or if it fits within their Mac Rose, is that they're eating foods to ensure that it fits within protein, carbohydrate and fat requirements. So I think macronutrients the nutrients found in large amounts protein, carbohydrate fat are the macronutrients that you'll be concerned with. So we'll go into a little bit of detail into each one of those macronutrients, starting with protein. Now, protein is essential because it is really used everywhere in the body. Protein is made up of amino acids, so think of it like Lego, the building blocks that produced different types off proteins used everywhere in the body . Most people think protein and building muscle when they think about someone who's going to the gym and eating protein. It's not just about building muscle. You need protein to survive your nails, your hair, enzymes, hormones. You know when cells die and they need to be replaced. Protein is required for that process to occur, so when cells go through the normal process off breakdown, new cells get created. And for those new cells to be created, your body needs to get enough protein or amino acids. The building blocks off protein and the second micronutrient is the carbohydrate people think carbs equal fat, you know. Therefore, I need to cut carbs so that I don't get fat. And people get freaked out when they're eating cops because they think that they're gonna get fat. And the reality is that Cobb's don't make you fat per se protein doesn't make you fat per se fat doesn't make you fat per se Eating too many calories off protein, carbohydrate, fat Eating too many off those calories from each of those macronutrients. That is what caused you to get fat. So it's eating more calories than what your body needs every single day. What will talk more about energy? Balance in another in another lecture, which is coming up. But just so you know, carbohydrates are energy, so you need carbohydrates. Your body needs a couple hundreds for energy for your brain to survive. Okay, so carbohydrates, absolutely essential. It's the primary fuel source for the body, so that's all you need to know about carbohydrates, and then the next one is fat. Now fat is a macronutrients fat there, different types of fat. We're not going to talk about those different types of fat. There are types of fat, which are important. And there are other types of fat which are not important and quite harmful to the body. It's essential that you get the rod tops of fat. I'm not going to talk about in this course the right types of fat in the bad types of fat and where you should be getting your fat from and that kind of thing. Just do a little bit of research on fat, but I need to let you know that fat, the right types of fat absolutely essential for survival. To give you an idea. Your brain contains about 60% fat and your fats used throughout the body to line the organs to protect the organs. It forms parts of the cell membrane off the cells. It is absolutely essential to get the right types off fat in your meal plan. Moving along to the expression called bulking. Bulking is a fitness slang term used by people that train in the gym. Usually, and what that means is that they've credit a meal plan or not created a meal plan. They've put their body. Whether they've used a meal plan or not, they've put their body into a calorie surplus, in other words, that eating more calories than what their body needs every day to build maximum amounts of muscle. And with that, there's an increase in fat as well. So the overall body weight increases and the intention is to build maximum amounts of muscle because the body is in a calorie surplus. You can do this with a meal plan or not. However, you're guaranteed to remain in a surplus if you're monitoring your calories on a regular basis using a meal plan. So we'll talk more about creating a meal plan to maximize muscle growth. And that type of meal plan is a bulking mill plan. So meal plan once again, where you're going to be putting your body into a positive energy balance or calorie surplus. Those other terms I just mentioned, I'll explain them in the coming lectures. But bulking is related to putting your body into a calorie surplus, eating more calories than what your body needs every day to maximize muscle growth. And then the other end of the scale is cutting. Cutting is also a slang time used. What that means is that people training like Jim people that train in the gym or people that are looking to, you know, reduce their fat levels while maintaining their muscle. Okay, so drop fat and maintain muscle. They're putting their body into a negative energy balance or a calorie deficit to maximize fat loss. And that process is called cutting. So the idea is to cut fat, maintain muscle so it's called cutting, and then bulking, as we've talked about, is the opposite of that. Creating more calories to maximize muscle growth. And the idea is the bulk and what happens. Of course, you get bigger cutting. You get smaller, but you maintain the muscle, so that's cutting in bulking. So we'll be using those two expressions throughout the court throughout the course. Excuse me, and the next one is maintenance now maintenance. What that means is that you're eating the precise amount of calories based on the level of activity that you're doing. In other words, your body weight will not change. Your body. Weight will remain the same because you're feeding your body the precise of amount of calories that you need based on the level of activity that you're doing. So there's bulking at the top. There's cutting down the bottom, and there's maintaining right, So if you're on one side, your bulking, if you're on the other side, you're cutting. If you're in the middle, then you're maintaining. So right now, as I record this, I'm in a maintenance mode, so I'm neither bulking nor cutting. I'm just happy to maintain my weight right now. Of course, I'm still training, and I'm still looking after my health, but I'm maintaining my weight. So that's what maintenance means. We move along to basal metabolic rate, or BMR, that Manes said basil means bites and be a mob. Basal metabolic rate is the amount of energy that your body needs at rest. So if you're watching Netflix and chilling, then your body is burning enough energy at rest to survive for you to watch Netflix. So enough energy is being burnt to power your brain, your heart, your lungs, your organs. Okay, so it's the amount of energy that your body needs at rest, that is it. So it's called B M on. Later on, in the course will be calculating the approximate amount of calories that your body needs every day at rest. It's an approximation. Then we move along to total daily energy expenditure, also known as Tedy et total daily Energy expenditure. This is the total amount off calories that your body needs every day, including rest and activity put together. So it's everything put together. So the amount of energy that your organs need, the amount of energy you need to go exercise and train and hang out with your friends and play soccer and all those crazy things that's called T D E. The total amount of energy that you require every day to survive and do activity so in this course will be calculating an approximation off how many calories you need at rest, and then we'll look at how much activity you plan on doing. But using that will calculate your total daily energy expenditure or the amount of calories you need every day to survive and do activity, said total daily energy expenditure. And then that is it. So these are the fundamental terms that you need to be familiar with. I didn't go into a lot of detail into every single term. I didn't want to, but you now should be familiar with these terms so that when I had mentioned them later on in the course, you won't be so confused by them. And I will expand on these terms as we come across them again, because I know I have brushed these terms very quickly, but I'm planning the sea right now. So when we get to the next lectures and I talk about these terms, I'll expand upon T, d E and B M r and so forth. So I hope that this lecture has been helpful and hopefully now you have some familiarity with practical vocabulary that will be using in this course. Thank you very much for watching. 5. Fundamentals--The Golden Rule Of Weight Loss: Welcome back. I'm so excited to bring this elected to you that I don't know how to contain myself. This lecture is all about what I call the golden rule of white lumps. I also like to call the for gotten rule of white loss because we've had so many fad diets come and go over the years and so many dietary programs and so many opinions about what you need to do to lose weight and stay in shape and have this lifestyle called health and fitness. When in reality, losing white and guiding light is actually a lot easier than what most people think, and the principles behind it are actually really simple as well. There's no magical formula. There's no secret source, there's no hidden recipe, and what I'm about to talk to you about is not very sexy. It's not the new trend. It's not something that's fashionable and still something that's gonna make you jump out of you. Sit and go, Oh my God, that is so amazing. I'm just gonna and get inspired by it. It's not. It's so it's bland. However, I'll make it really interesting for you. So get straight into and we'll talk about the governing factor that influences all weight loss and all weight gain, no matter what dietary program you're on. Because every single dietary program out there every single regiment out there is all hinged on this very law that I'm about to present to you. I don't keep it really simple, so let's get straight into it now. Energy balance is the defining factor that influences weight loss, weight gain and white that remains the same. And why is that firstly on? That introduced you calories now of giving you a rundown of a definition of calories that's keep this really simple calories are energy. Okay, so the food that you ate his energy right has it contains potential energy that our bodies continues to survive, right? So energy balance, therefore, is the relationship between the food that we eat or the calories that we eat and the activity that we do so energy balance is the relationship between the calories we eat and the energy that we expend on a data devices. So therefore we have any that energy balance. Now, how does that fit into the whole picture of white loss and white game weight gain, and I'll just use him if you follow my definition along here, weight gain occurs when we feed our bodies more energy. Mawr food. Therefore, we put our bodies into a positive energy balance or a calorie surplus, then what our bodies need every day. Therefore, our bodies will store the excess calories that it doesn't need as fat, so that one day you can use it again. So that is where that's how weight gain occurs. White loss is, quite frankly, the opposite. If we feed out if we on a consistent basis regularly feed our bodies less energy, less food than what everybody needs every day, then will be in a negative energy balance, right? Therefore, we'll lose weight now. The key point I want to bring to your attention is that if we consistently do either or then we'll consistently yield either all in other words, if we consistently maintain a calorie surplus, then will consistently gain weight. If we consistently maintained a calorie deficit, then we'll consistently lose weight and a little hone in on that keyword of consistent consistency or consistently because most people that started diet and by the way, every diet works because it's able to successfully throw you in your body into a negative energy balance. But the success off that diet really comes down to your ability to remain consistent in keeping your body in this negative energy balance, because being in a negative energy balance for 1234 days is not a lot. That's not long enough. It's not enough time. It takes time to lose weight. It takes time to gain weight. It's easy to lose water white, but it takes a lot more time to lose fat so you can see the scientific references here. This is not something that I've come up yesterday with. This is an ingrained lore of science has been around for a very long time, so every diet that works it works because it can throw your body and keep your body, hopefully in a negative energy balance. And if you remain in a negative energy balance long enough, then you can sustain white loss, so we'll move into the next slide and just break that down a little further. So energy balances the first law of thermodynamics. By the way, this is not a chemistry lecture. It's not a physical lecture. Don't freak out. I'm not gonna bring out some formulas. I'm not gonna scared the pants off. You are to get this really simple, But I need you to understand where these principles come from because when we talk about meal planning and when we talk about maintaining a calorie surplus and maintaining a calorie deficit to lose maximum out of fat or gain maximum muscle, we're going to use the same times. Then you'll know exactly how these mechanics work in terms of building a meal plan that's going to be effective. So you'll thank me later. When you pay attention to this, you'll thank me later. So let's move along real quick or keep it really simple and straightforward. So the war vintage bounce First law of thermodynamics right here. Now body weight cannot change. In other words, your weight will not change. If energy in is equal to energy out, that is it. So the amount of calories that you're eating on a data databases if that is matched equally to the amount of energy that you're expending, then the net effect is weight maintenance right over here energy and is able to energy out Therefore, we have weight that remains the same. And if you see it pictorially here we have a diagram calories in the size of the circle right here is exactly the same as the size of the circle for calories out that we're burning. So calories in is the same as calories out. Therefore, wait stays the same Now, by the way, I've taken these paragraphs work forward, as you can see from this research paper right here, and I encourage you to go to this research paper. Read more up on it. There are 10 other references in this course. The 1st 10 references of my scientific references page at the end of this course will pretty much give you information That's very similar to what you see here that says everything that I'm talking to you about now, in terms of energy balance being the most important factor for gaining and losing weight. So if the problem is that too many people are in a positive energy balance. In other words, too many people eating too many calories for their level of activity than the solution must be that we both change the energy intake and energy out expenditure both. In other words, we reduce that calorie intake and we increase the amount of activity. Redo. This will make more sense in the coming lectures. So body wakanojo change when energy and take is not equal to energy expenditure over a period of time. Remember, it's consistency over time that will influence whether we can always wait. So let's move on real quick. The site This is Government website National Heart, Heart, Lung and Blood Institute. There's a reference there they say the same thing on their website. You can access this and see it for yourself in and out if they're the same. So more in than out equals weight gain and more out than in equals. Weight loss if they're exactly the same, so energy in and energy out is exactly the same. Overtime weight will remain the same again. You can pause the video, go to this site, read more about it. It says exactly the same as what I just mentioned. So what do you need to lose weight? It must be clear now when we talk about white loss that you must maintain a negative energy balance. That is all there is to it when it comes to white loss. Remember, there's more to it. I'm gonna talk about that very shortly. But when it comes to weight loss, you need to maintain a negative energy balance being a calorie deficit. Maintain that over time. This is the reason why people that eat clean and I used to be one of those people eating green smoothies every day, having raw cheesecakes I fought. I really believe that I fight eight really nutritious foods. Not only would I be healthy, but I have this really great physique and to be ripped. And the truth was, I wasn't for six months. I was having green smoothies every single day. Raw cheesecakes. I was eating paleo vered like food that was raw and un processed thinking. That was the reason why I was so big that if I just go and eat clean food like food that's nutritionally dense, then I can lose weight. Then I can have the body I wanted through. In reality, you can be the cleanest eater in the world. You can eat the most nutritionally dense foods and still be out of shape because you're violating this rule. You're in a positive energy balance. If you ate too many raw cheesecakes, that's over the amount of calories that your body needs. You're going to be the positive energy balance. You'll gain weight. Food choices do not influence. Do not influence white gain or weight loss. They don't. You can eight Anything you want and still lose weight provided you mind tying a negative energy balance. And you sort of slide that before where I'll be talking about an experiment that a nutrition professor done the Twinkie Twinkie experiment, where the professor and I'll talk more about this in the following lecture, where the professor pro team up 3/4 of his calories came from Twinkies and Oreos and Little Debbie snacks, and he lost £27 in two months. I just touched on the next slide. I'll talk more about that in the next lecture, but food choices do not influence weight gain weight loss. They don't. They do not. It is maintaining and negative energy balance that no matter what you ate, provided you maintain a negative energy balance, you'll lose weight. So there's nothing to do with how food is combined, because I did that for a while, as well. I thought if I only ate fruit in the morning and I had, you know in my carbs in the afternoon that I could lose weight, and I did because I was maintaining a negative energy balance. That's why it wasn't because I was combining foods in some magical way. It was because I maintain a negative energy balance. I was feeding my body less calories, and I was doing mawr. Therefore, I was in a position in my body where I was creating a negative energy balance and was losing white. Clean eating doesn't guarantee anything. Only eating foods that do not contain toxins will not guarantee weight loss. So any of these factors here eating a certain times of the day, combining of foods in a certain way, removing all sugar and doughnuts and that kind of thing in reality, the agent on influence, weight loss, this the lore of energy balance and influences, weight loss or weight gain. So from the perspective off white loss and white gain, a calorie is a calorie. The calorie is a calorie from the perspective of white loss and white gain. A calorie is a calorie, however, from the perspective off body composition in terms of how much fat you have compared to muscle, a calorie is not a calorie. This is where food choices become important because you need a certain amount of protein. You need a certain matter cobb in a certain amount of fat, for different reasons. We'll talk more about that in the coming lectures, but a calorie is a calorie, so energy and energy and calories a cup doesn't matter. Where you get those calories from a calorie is a calorie from the perspective, off weight loss and weight gain. But you don't want to just focus on losing weight because most people's goals is to lose fat and preserve muscle. And if that's the real goal, and I can assure you that for most people it is not just white loss, then we need to not only focus on keeping a body in a negative energy balance, but we also need to ensure that you're getting the calories from the right types of foods, and we'll talk more about that later. So people were thinking, well, tracking my calories. Do I really need to do that? Because when we get to the middle planning section of this course, we're gonna be playing around with some numbers, and some people don't like that. In reality, you don't have to track your numbers toe lose weight. However, it guarantees nothing in terms of white loss. We're losing fat and preserving muscle because provided you're maintaining a negative energy balance, you might be tracking your calories consciously. Our meeting this banana of this apple in this amount of calories in this banana in this apple in this meal contains this amount of calories. You could do that consciously and consciously. You can maintain a negative energy balance, but if you don't do it consciously, your body is already counting those calories. Think about your body already knows how many calories and needs, but when you do it consciously, then you can guarantee hitting a certain result. We'll talk more about that later on, so that is it essentially. So I hope that you've enjoyed this lecture. I'm really passionate about this, and it's really important that you understand that this is the fundamentals of white loss and white guy, because we're going to be using these principles off. Negative energy balance, positive energy balance, calorie surplus, calorie deficit. We're going to use those terms throughout the rest of this course so that when we get to the stage of meal planning, you'll know exactly what I'm talking about. And it's gonna be really fun and really exciting. I hope you enjoy this as much as I've enjoyed it presenting it to you, Thank you very much for watching, and I'll see you in the next lecture. 6. Fundamentals--The Twinkie Diet Professor: Welcome back in this lecture. I'm gonna be talking to you about the Twinkie Died, Professor was an experiment that was conducted by a nutrition professor to prove the point that we discussed earlier on about maintaining and negative energy balance and how maintaining that negative energy balance is the defining factor. Four. Losing white. Now we'll get straight into it now. This is a really cool experiment. You'll like this one. So if we jump straight into it firstly, the reference for this if you want more information about this particular experiment, you can go to reference number 11 in the research references section of this course at the end of this course. It's a very fun experiment for everybody like me tow watch because it really drives home the point off energy balance that mine tiny and negative energy balance is the linchpin toe losing white. Now, this nutrition professor hey, wanted to prove one point. Hey, Wanted to prove that for white loss if you just follow along with me here for weight loss. Calorie counting is what matters the most, Not the nutritional value of foods. In other words, he wanted to prove that food selection is not the defining factor that maintaining a certain number of calories every day will yield this magical thing called White House. So it took more about the experiment. So Marco Biz, a nutrition professor, and so he calculated that he's maintenance level of calories was 2600 calories. So that's what he calculated it that his body needs every day to maintain his weight. Okay, so a maintenance level of calories. We talked about the definition of maintenance, so calories in calories out, if that is the same, the same number of calories coming in versus the same number of calories going out through activity. If they are matched, you have weight maintenance. So he calculated that maintenance to be 2600 calories every day. So for a period of 10 weeks, he maintained a negative energy balance of 1800 calories per day, so you can see the deficit there. The difference between 603,800 calories per day. Okay, so that's 800 calories that he's in a deficit by 800 calories that he's not getting by food . That's 800 calories that he's body. It has to go to stored fat to pull and burn so he can survive to my Entine energy balance. So what's interesting is that this experiment, involved 1800 to 2/3 off 1800 calories, came from this kind of food hostess cakes. Little Debbie snacks on the right hand side. There, you'll see Twinkies right here, right? It's a cream filled sponge. We don't have that here in Australia, but very popular in the US, So he was on a diet consisting mainly off sugary sweet cereals and our Oreos Doritos, That kind of thing. 2/3 of his calories off those kinds of foods of made up 1800 calories was what he was aiding every single day and what's interesting? That's not interesting for me, because I know this already from a scientific perspective. But what be fascinating for you is that he was eating those foods no more than 1800 calories worth of those foods, and he lost £27 or 14 15 kilos, in the metric system in a period of two months. He lost £27 slash 15 kilos in two months. By eating this kind of food over here, right? And more than that. His body fat percentage dropped from 33.4% body fat down to 24.9% body fat, and it would be on that he's bad. Cholesterol levels of LDL cholesterol is considered bad, cholesterol had dropped by 20% and he's good. Cholesterol levels increased by 20%. Bad cholesterols went down, good, cholesterol went up, body fat percentage went down by almost 10%. And he lost 15 kilos in two months. And he was eating hostess cakes, little Debbie, snacks, arias, sugary cereals, etcetera, etcetera but not going beyond 1800 calories. That's what he wanted to prove in this experiment. He wanted to prove that he could eat this kind of food and still lose weight, provided he maintained a negative energy balance exactly when I talked about in the previous lecture. Now, if we've got where to go beyond this experiment, by the way he doesn't recommend that you go and eat this kind of food. I don't recommend that you go and eat this kind of food because from ah, health perspective, it's detrimental to go and ate this kind of food on a consistent basis. However, if you were to get 80 to 90% of your calories from nutritionally dense foods, for example, if Mark were to get not 80 to 90% off his calories from nutritionally dense foods and the other 10 to 20% from Twinkies and Oreos but not exceed 1800 calories, he could have lost the same amount of weight. And he would have had a Twinkie, perhaps, or half a Twinkie. I'm not sure how many calories are in one Twinkie. You could have a look at that on the nutrition panel. So if we were to go beyond this, if Mark were to eat 2600 calories worth of the same food that he ate in the experiment, his weight would not change. His weight would be maintained. It would stay the same if he would have 8 2800 calories. 3000. If you would ate more calories than 2600 calories, then he'd gain weight because he's in a positive energy balance. He's in a calorie surplus. Therefore, the excess calories in his Twinkies, cupcakes and everything else that was eating would be stored as fat, maintaining 1800 calories or 800 calories less than his maintenance has meant that he was able to lose £27 in two months. So this experiment just drives home the point that if you want to lose weight or gain weight and I talk, I mentioned specifically the terms, weight loss and weight gain, because when it comes to white loss and weight gain, my tiny and negative energy balance on maintaining a positive energy balance is all that matters, and you can eat whatever you want, provided you maintain a negative energy balance over here for weight loss or a positive energy balance over there for weight gain. But that doesn't mean you'll be healthy. So in this course will talk more about how you can get your body composition, right? So how you can lose fat and maintain muscle well, being in a calorie deficit and aiding foods that are nutritionally dense so you can stay healthy still have great energy levels that it consistent throughout the day. Still, lose fat, maintain the muscle you have and be happy because 10 to 20% of your calories in my course I will teach you how you can get those calories from foods that you actually like really enjoy. Like like indulgences. You can still ate chocolate and still lose weight and still be healthy, provided most of your calories come from nutritionally dense foods. And 10 to 20% of your calories can come from a small, a small, sugary sweet or a small ice cream. You can still be healthy. He could still lose weight, as in lose fat in my time muscle. So I hope this lecture was very helpful for you. It was also entertaining for me to put it together. So I hope you've extracted some value from this. And I hope that now you understand very clearly the premise behind White Loss and White Game. And I heard that you can take some value from that because this is what you're used in future lectures. When we talk about meal planning, thank you very much for watching. I hope you've enjoyed this lecture and I'll see you in the next lecture. 7. Fundamentals--Why Use Fuel Gauges In Planes (Analogy): Welcome back in this lecture, we're gonna be talking about something a little bit differently. We're gonna use an analogy, which is very close to me, because being a pilot, I have a pilot's license. No course in nutrition training or a body transformation, in my opinion, is complete without some kind of reference to flying. And I think you'll find this lecture to be fun because it's a little bit different to what you have learned and what you will learn in this course. However, it's directly relatable to something that I want to talk to you about, that most people have as a mentality when it comes to losing weight or specifically losing fat, preserving muscle to maximize fat loss or to build maximum matter muscle. And so I want to present to you an analogy off flying in that mentality and how those two work together before I go into that that I want to introduce to you my fuel gauge here. Now this fuel gauge is from my aircraft, and it's from a Cessna aircraft, and as you can see, there is a left fuel taking. There's a rocket fuel tanks of those two fuel tanks and H fuel tank has 26 gallons of fuel h. So this is a fuel gauge from my aircraft. So I needed to include that there. And so you guys can look at that every now and again and being spy it, But as a pollen in command, having a Pollitz license and you're my passenger. Just imagine, how fun would that be? And we go at flying one day, and I say to you, this is my mentality, right? As a pilot, I say this to you that I wanna fly for as long as possible to whatever destination that we want to go to. I want to fly for as long as possible without looking at this fuel gauge. In fact, I want to put a post it note over that fuel gauge seek. I think I don't see it. I don't want to see it. And that I would only refuel my aircraft if I felt like I needed to. If I was in the mood to refuel my aircraft and when we eventually land to fill my aircraft that I'd only put in as much fuel as I felt like at the time, like I'll stop the pump when I feel like stopping the pump, and I tell you that I don't care about any of that. I don't care how much feels in my fuel tanks for May. What matters most is that we go flying and have fun and hopefully get to our destination. But more importantly than that, I want to make sure that the fuel that I do put in my aircraft, whatever that amount is, is the cleanest possible fuel that has come from organic sources, that it's non GMO, that it's the cleanest possible calorie top fuel you can imagine, because all I care about is the health of my engine. I want the life of my engine to be as long as possible. I don't care about the quantity of fuel. I care about the quality of my fuel. If I come out with you to you and say that you probably think I'm not, do you think I'm crazy? In fact, I would think I was crazy. I wouldn't want to fly with myself if that was my mentality. However, most people think this way when it comes to weight loss and weight gain. Most people want to lose weight. But specifically, most people will lose fat and maintain muscle. That's what most people really want to achieve is more than just weight loss. Most people, almost everybody, wants to lose fat and maintain muscle with that goal in mind. Almost everybody has this mentality. Not not you. Of course not. You watching. But most other people have the mentality that they want to lose fat and maintain muscle or lose weight without worrying about what they put in their bodies. They want to be able to eat as much as what they want whenever they want. However, they feel like when the mood strikes them and still have this great physique. I can assure you that if all you're concerned about is eating the cleanest possible food non GMO clean calories gluten free. No toxins. If you were to be concerned about the quality of the third that you're reading and putting into your engine your body that yes, you may extend the life off your engine, your body. You may be very healthy because you're getting foods that are rich in micronutrients. However, that's not going to guarantee that you're going to get to your destination of losing fat and maintaining muscle. You may get to your destination, but it's not guaranteed. In my flying analogy, Selecting fuels that are the cleanest possible fuels that have a high octane rating that is sourced from reputable sources is going to improve the performance of my engine. It's probably gonna even extend the life of my engine, and I'm gonna have an engine that's gonna perform quite well, however, by just thinking about the quality of the fuel that I'm putting in. My aircraft engine is not going to guarantee that I'm going to get to my destination. We may not get to our destination. If all I care about is how clean the fuel is, as opposed to how much fuel there is, it is important to not just consider how clean your calories are. But it's also important to ensure that you're getting not too many calories, so that you'll remain in a positive energy balance state that you're getting nice clean calories. Most of the time, however, you monitor the number of calories that you're eating because that will assure that you will arrive at your destination of losing fat, maintaining muscle that you will maintain a negative energy balance. I know with certainty that we're going to get to our destination. If you come fly with me one day, we're going to get to our destination. If I measure the fuel that goes into my aircraft and we put the fuel in and we drop a stick down and we measure the stick and then we do our calculations based on how much wind there is on route what at ground spade is what the distances would have fuel burners, How much fuel in my aircraft engine and my burning every hour depending on the altitude that I'm flying at, And then I can tell you with very much with very good precision, how much fuel I should have when I get to my destination. In fact, I can tell you how much fuel with pretty good position, how much we have in F fuel tanks at any stage during the flight. And I can assure you that we'll get to our destination. So again, I only use This is an analogy because most people have this mentality of eating what they want and not worrying about how many calories there, eating and then want to lose fat and maintain muscle. That's not how it works. Some people can do that and get away with it. Some people can have great physics without monitoring calories and without doing meal plans . It doesn't mean that their bodies are exempt from the same laws of energy balance everybody . Everybody's body adheres to the same law of energy balance. It just means that they are. They are lucky in that they can maintain a deficit without thinking consciously about it and lose fat. Maintain muscle at or they can maintain a surplus of calories without consciously doing a meal plan or thinking about it and build maximum. That's a muscle. There are that group of people out there, But if you're just starting out like you are now watching this, it is absolutely essential that you monitor what you put in your fuel tanks. That is not just about the quality of fuel, it's about the quantity of fuel and that the quantity of fuel will determine whether you lose fat and maintain muscle or whether you'll build maximum amount of muscle by being in a calorie surplus. So I hope this lake has been helpful It's a little bit different to the other lectures, but I hope I've really put my point across to you very clearly. That's, you know, white loss. White Game is premised on energy balance and that the quality of the fuel that all the food that you put in your body is not gonna make a difference from the perspective of losing fat and maintaining muscle building maximum. That's a muscle. But from the perspective of health, it means everything. Thank you very much for watching. I'm happy that you watches like hope. You've taking value from it. Thank you very much. Once again. And I'll see you in the next lecture. 8. Fundamentals--Weight Loss Vs. Fat Loss: Welcome back in this lecture, we're going to be talking about the difference between white loss and fat loss. And you're probably thinking that I'm splitting hairs here. What I'm talking about white loss versus fat loss and the differences between them. But it's absolutely essential that you understand the difference between losing white and losing fat and maintaining muscle because it's gonna lead on to our next discussions that will talk about when it comes to mill planning. So, firstly, I want to talk about just a quick wrap up off what we discussed so far about white loss and what causes weight loss and just work with me on this. So so far, I've mentioned the term white loss, and I've used it deliberately until now. But in the past we talked about weight loss in terms of energy balance. So we've talked about white loss being that if you want to lose weight, follow along with May and just to say this out loud, if you want to lose weight, what do you do? You need to maintain a calorie deficit, which also means a negative energy balance over time to lose weight and to gain weight it's the opposite. You need to maintain a positive energy balance, which is a calorie surplus over time to gain weight and, of course, to maintain weight. If you remember the diagram, and if you haven't on the lectures, you should go back into those lectures right now. You remember from the diagram that if you want to maintain weight, energy in energy out has to be equal. Has to be the same. So the amount of calories that you're eating via food versus the amount of activity that you're doing in terms of calories in terms of how much how many calories you're burning vier activity. If that is the same, then our weight will stay the same. We will have white maintenance. So that still applies from the perspective of white loss. White game energy balance is still applicable. Okay, from the perspective of science, it is well rooted in science. However, there is a real problem with a lot of people becoming obsessed with losing weight because losing white. If you follow along with me here, I'll just get my lovely highlighted here. If you follow along with me, White loss can be achieved by losing muscle fat or water or any combination of those three . Now this is a real problem, because when the obsession off white loss really kicks in for people, then that usually comes at the cost of losing a whole lot of muscle as well as losing fat and losing water. And the problem with that is that it lates the base kind of physics. If you have a look on your screen called skinny fat physics, right down here is the expression in the fitness world called skinny fat. Practitioners use the term normal weight obesity. Now that's obviously a teenage male. This is a woman over here. They both represent having skinny fat physics. Now what does that mean? A skinny fat physic means that it's a physic that has relatively low levels of muscle. As you can see, there's no muscle development in this guy's chest, and he has a little bit of his stomach, has a little bit of a podge. Fried has a bit of got and so you know, and for the woman I mean both of these people, by the way, if they would have wear clothes, would look quite good, and they probably would receive compliments from people saying all you look great. You don't need toe lose weight, right? Well, you don't need to change your diet or you don't need to train because skinny fat people typically look OK in clothes. It's when they take their clothes off that the real story emerges, and that is the real skinny fat story that shows up now. The problem with white loss is that we have another scenario. I'll get back to skinny fat in a moment. The other scenario is water retention and water weight loss. Now water weight loss, water attention can vary quite a lot from one day to the next, so therefore, your weight overall is going to vary for one moment to the next. So in any one particular day you can lose up to £5 or gain £5 of just water, which is 2.5 kilos. Approximately. In addition of that, if you have a diet which is quite high in sodium and carbs, you have more water attention than somebody that has a diet with very little sodium and very little Cobb's so therefore they'll have very little water attention, so I want to drive the point home. That's the mentality you need. Tohave is not just white pulse. The mentality must be Your goal is to maximize fat loss and to maintain minimum minimally. You wanna maintain muscle, and if anything, you wanna build it as much as possible. So you want you want to lose fat, You want to keep your water levels at minimum health at minimum levels for health. Do you wanna You wanna build muscle and you will lose fat? That's the goal. So as that for that being a new goal will go back to the discussion with skinny fat. Now, unfortunately, the mentality that people have when it comes to losing weight means that they dio and do things like going to the gym and doing excessive amounts of cardio. If you have a look down here, this is the recipe for being skinny fat. If you follow these four points here, I guarantee you'll be skinny fat in no time. Okay, But I'm gonna give you contrast. So if you want to be skinny fat, this is what you need to do. Pay attention. All you need to do is go to the gym and spend hours and hours on the treadmill on the bike . We're on the Stairmaster or the cross trainer. All do maybe one hour of treadmill and one that one hour of cross trainer. Maybe do a great session. Maybe do a body pump session and then maybe do some weights as well. But make sure you any pick up pink dumbbells or very small dumbbells and do lots of high reps. And when you do that, in addition to that, you want to make sure that you don't getting many calories. You want to make sure that you're starving yourself, that you as a woman, for example, I reading 1000 calories a day or 900 or 800 calories a day, and in addition to that, you want to make sure that you're getting very little protein in your diet so that we can maximize muscle loss. So about doing these these things in this combination excessive cardio, starving yourself, don't not doing any weight training and getting very little protein, you're gonna achieve weight loss in no time. I can guarantee it. The reason being is because it fits perfectly within our energy balance model, which we talked about, remember? Which is we are doing excessive cardio. So therefore our energy out is quite high and we're not taking in many calories. We're not eating anything because we're starving ourselves. Therefore, our energy in is quite low, so energy and is very small. Energy out is quite high. What does that mean? That means that we're gonna mind time, a negative energy balance, which means we're gonna lose white. Remember the key word we will lose weight. Is that the goal? No, it's not. From this lecture on words were going to be talking specifically about fat boss and maintaining muscle or losing fat and building maximum amounts of muscle From this lecture on woods. We're not gonna be talking about white loss because weight loss is what sells programs. That's what sells books is what sells dietary regiments and programs. It sells gym memberships, but in this course, we're gonna get very clear. From now on, it's all going to be about it's all going to be about fat loss and muscle maintenance or building maximum. That's a muscle. So I hope that this discussion has made things very clear about the distinction between white loss and fat loss and then having them in hell having the mentality. Losing weight can lead to this type of music over here on the right hand side. You don't want this type of, is it? This is a disease that nobody wants. And I heard that now you're very clear that the goal is to lose that maintain muscle or to build maximum amounts of muscle so hard. This has been a value, Teoh. Thank you very much for watching, and I'll see you in the next life. 9. Fundamentals--Losing Fat And Preserving Muscle: in this lecture, we're gonna be expanding upon the brand new mindset off losing fat and maintaining muscle and that, you know, now that is not just about losing weight for weight loss. You now know that if you really want to produce a great physique, one that you could be proud off and that you get great compliments for that, we need to go beyond the mind, set off thinking white loss, and that it's all about losing fat and building muscle or preserving muscle at an absolute minimum. So in this lecture, I'm going to expand upon that new goal that we have that new mindset that we have now that if we want to produce a great physique, we need to step away from white loss, and we need to think more specifically about how we can lose fat and how we can maintain or build muscle. So we know that if we want to go beyond, if you follow along on your screen, if we want to go beyond weight loss, that we can no longer think that a calorie is a calorie. Now we know from pure weight loss and weight gain that a calorie is a calorie. Okay, so as long as you maintain a negative energy balance, it doesn't matter where you get those calories from, you will still lose white. We've discussed that before and again, if you maintain a calorie surplus, it doesn't matter where you get those calories from, you will still gain weight. Doesn't matter if you're eating rule vegan cheesecakes or green smoothies or eating Twinkies all day. Okay, if you're in a negative energy balance, you'll lose weight. If you're positive energy balance, you'll gain weight. However, we know now that it's not about white loss. It's more than that to produce a great physique, we need to think fat loss in maintaining muscle or building muscle. So therefore, calorie is not a calorie. Okay, so therefore, we need to think more specifically about where we're going to get our calories from in order to maximize that body composition so that we can maximize that muscle and we can get out body fat levels down to relatively healthy levels. So therefore, where we get out protein from, by the way, just a quick refresher. If you don't remember the definition of macronutrients we talked about in the definition section off this course. If you haven't done that lecture, you should go back there right now and do that lecture where you talk about the definitions of the terms that I'm using in this course, one of them being macronutrients now very quickly. If you haven't done that lecture, I'll quickly go over it. So a macro nutrient means nutrients that have found in relatively large quantities in the foods that we ate. So macronutrients can be split into protein carbs and fat if you just follow along with me there so macronutrients can be split into protein carbs and fat, and each of them are important that will allow us to achieve the body that we ultimately want. So remember the calories, not a calorie. A calorie is not a calorie when we want to go beyond white loss. If we want to produce a great physique, so where you get your calories from, do matter when it comes to producing a great physic. In other words, in order to produce a great physique, we need to ensure that we're getting enough protein, and that means that we're able to preserve muscle at the very least and getting enough protein so that we can also build muscle as well. In another lecture, I'll be talking mawr about protein requirements. I actually have another course that I wrote for you to me and I talked specifically about way protein. And so I'll talk more about protein in this course and the importance of protein for not just preserving muscle but also building muscle. Secondly, and this one seems very obvious that you also need a certain amount of carbs as well. Now, according to the clinical research, it's so obvious. But I had to cited, anyway that getting enough carbs means that you're not going to be miserable. Essentially, that's what the research is saying, that you will increase your energy levels, and it's great off course because no one wants to be. No. One is to be deprived of energy from one moment to the next. So carbs really just regulate our mood so that we're not deprived of energy from one moment to the next, but also increases their training desire. But even beyond that, carbs allow us to push our intensity levels even higher in the gym, waving outside the gym. It allows us to maximize our capacity inside or outside the gym when we're training. I'll talk more about that in the coming lecture, so we need a certain amount of carbs to survive as well. So your brain uses carbs for energy and your vital organs uses carbs. And, of course, to survive. You need cops, so we'll talk more about that and then the number lecture when I focus specifically on carbs and then, of course, we need fat people freak out with this word. It's a three letter word scares people because that is synonymous with gaining fat. But in reality, everybody needs fat to survive. Every single cell in your body needs a certain amount of fat to reproduce new cells and to prepare and to repair damaged cells. So fat plays on. Important wrote in your brain as well. Over 60% of your brain 70% of your brain is comprised of fat because it lines the nerve cells and the nerve endings in your brain. So without fat you'll die essentially, so you need a minimal amount of fat and also, of course, for hormone regulation as well. So if I go to the summary pyramid now, This is a really nice pyramid that I put together because it really summarizes everything we've talked about up into this point. Now I've got energy balance of the bottom of the pyramid, followed by macronutrients and then food choices at the top. Now what this pyramid means is that energy balance is the foundation off everything that we do. In this course. It is the foundation of white loss and weight gain. We know that if you maintain a negative energy balance that it doesn't matter where you get your calories from. If you maintain a negative energy balance, you'll lose weight. However, we know that it's mawr. There's more to the body composition equation. There's more to building a great physique than just getting our calories from from anywhere . We need to ensure that we're getting the right type of calories so that we can maximize muscle and lose maximum amount of fat. So it's not just about maintaining a negative energy balance anymore. Toe lose fat. We need to structure on macronutrients so that we're getting a rock, the correct amount of protein, the correct amount of Cobb and the correct amount of fat so that we can maximize our goal of losing fat and building muscle. And then once we've structured our macronutrients, then we can look at food choices. We can look at how these food choices, whatever that maybe we can look at how those food choices fit into a macronutrients. So if we need X amount of grams of protein, X amount of grams of carb, X amount of grams of fat every day, then we look at foods that match those that particular profile that macronutrients split or that macro nutrient profile. And so food choices therefore means that as long as you're getting 80 to 90% of your calories, which means be calories at a negative energy balance. As long as you're getting 80 to 90% off your calories from nutrient dense foods and the other 10 to 20% of those calories from chocolate and ice cream and other indulgences that you really, really enjoy, then you can still achieve this wonderful thing called fat loss and muscle building. What most people do when they want to lose weight specifically when they want to lose fat and build muscle is they run straight to food choices first. I used to do this as well. I used to go straight to food choices and I started with eliminating certain types of food . I started with combining foods a certain way. I also started with making sure that my foods contained certain types of minerals and not other types of minerals. I was getting the correct number of vitamins and the correct quantities of vitamins. I went on to clean eating. Therefore, selecting the foods that will take me to a place where I thought I would lose weight. What I really meant was lose fat build muscle. But back then, that was my mentality. Most people go to food choices first. In this course, I'm gonna teach you to go the other way. We start with energy balance. We're gonna figure out in this course we're gonna figure out how many calories you need to lose fat and build muscle Precisely. And then we're going to talk about macronutrients. We're gonna break that down into how much carb fat protein you need according to your goals . And then I'm going to show you how to pick the foods. You can pick whatever food you want. I'm not gonna tell you what to wait. You're gonna decide what you want to eat based on what these macronutrients are. And that's the course that is the This is the fundamental, the fundamentals off, producing a great physique, starting with energy balance, going to macronutrients, then going to food choices, not the other way around through choices is where people go to first. They forget about energy balance, and they wonder why they're not losing weight losing that. So I hope that this lecture has been a value to you. This is really just election to expand upon some of the principles we already talked about and to summarize where food choices and macronutrients and energy balance and all that falls in place. So I heard that this is very clear for you heart. They extracted some value from this and I look forward to seeing you in the next lecture. 10. Fundamentals--Controlling Food Cravings: in this lecture, we're gonna be talking about how to control food cravings. Now. This becomes absolutely critical whenever we put our bodies into a negative energy balance for a calorie deficit. And the reason being is because by creating a deficit, so we have a certain number of calories that we need to maintain our body weight. And then there's a certain level of calories that we need to consume to maintain a deficit in order to stimulate maximum fat loss. And this differential that's created between maintenance level calories and our deficit calories, said this level here. This differential that's created in this course will be about 500 to 700 calories. In other words, that will be 500 to 700 calories that you're not getting from the foods that you're reading . That's 5 to 700 calories that your body needs to find from somewhere else. So what? What it does is it goes to stored fat okay, and it burns that. But in the process of that occurring, there'll be times when you feel slot feelings of hunger, and this is completely normal. By the way, you shouldn't be starving and you won't be starving if you follow the strategies I mentioned in this course coming up when we talk about meal planning so you won't be starving, Remember, if you want to starve yourself, then you'll achieve what we call being skinny fat, which we've talked about in a previous lecture. And that's not a goal that you want to achieve. That's not a goal you want to strive for. So what we're doing is we want to maximize and safely lose fat. What preserving muscle, or we want to build maximum amounts of muscle. But in this case, when we're calorie deficit, we want to maximize fat loss, and by doing that, we will stimulate food cravings. Now there are strategies to help you mitigate those feelings of mild hunger, because even though those feelings of mild hunger a completely normal it came, sometimes get a little bit annoying and it can sometimes preoccupy your mind. But think about it. It's not starving yourself. This is not starving yourself. We're not going to. I'm not going to starve you with my strategies. I'm gonna What I'll do is I'll teach you how to create a mile deficit, but at times I need to let you know up front that you will feel slot feelings of hunger. These are the strategies that I can assure you you'll be falling back on from time to time . So by attention so some of those strategies that I have here, some of the bigger ones that I've mentioned, the 1st 1 being water Now water will be your friend when it comes to maintaining and negative energy balance. Now, I'm not here to tell you that you need to be drinking more water because a lot of us have grown up with parents or by going to school and having our teachers tell us that we need to be drinking more water. And so it's almost become a cliche. That's kind of annoying. Whenever someone says you need to drink more water, it's like, Yes, I know, because that's how often we get drummed into our brains. So I'm not here to tell you that you need to drink more water. I'm here to tell you that water when you strategically and I'll teach you hell. When you use water strategically, you can actually keep your cravings at bay to maintain a negative energy balance it's really effective, and what's great about it is it doesn't cost you any calories. And so the point of water being the reason why water is so effective in keeping your hunger feelings at bay is because it creates volume now what that means. What that means is that when you create volume in your stomach, that sends signals to your brain to stop drinking or to stop 18 and the clinical research, which, by the way, I've just noticed that I've forgotten to reference this scientifically. There is a lot of science that specifically says that feelings are being satiated, or satiety or feelings of being full is directly linked. Two volume. The volume that is created through other drinking water or eating foods. For example, if you ate three Snickers bars in five minutes flat, which most people can do if I really try, you don't really need to try doing that. But if you want 83 Snickers bars, one after the other, I can assure you that within 10 minutes you'll feel hungry again. In fact, it will feel like you haven't eaten those Snickers bars, even though H Snickers Bar is about 2 to 300 calories, depending on the size of the Snickers bar. So even though you've just consumed something that's really energy dense, it hasn't created the volume in your stomach to have you feel full to have you feel satiated that when you're in a negative energy balance, 18 Snickers bars is not an effective strategy to maintain volume or to maintain city ity. Because what that does is that you know, you've just burned. You've just consumed 2 to 300 calories, and now you're hungry again. However, if you drink water just so you drink 500 just a drink, half a liter of water or you drink 3 to 4 glasses of water, then that's gonna create more volume than eating three Snickers bars, and that water has no calories. So what that means is that you'll feel more satiated. So it's an effective strategy that's used by a lot of fitness models and a lot of body builders. When they maintaining a negative energy balance or they're maintaining a calorie deficit to maximize fat loss, you'll see a lot of the guys chugging down these liters of water, and that's the reason why. And because water creates volume, which means creates feelings off, basically stretches your stomach and send signals to your brain to stop drinking to stop eating. So there's direct science that links feelings of being satiated. Two volume that's created by the foods that you ate. So that's one strategy that you can apply, and it's really effective. Another strategy you can use is to maintain, Ah, high protein diet. Now, in this course, when I teach you how to create a meal plan to maximize fat loss one off the macronutrients being protein that will talk about is left very high. It's about 40% of your total calories and their number of reasons for doing that. Backed by science, one of those reasons which will talk about specifically in this like jump is that it controls feelings off hunger. Now is plenty of research out there that confirms that having a high protein diet can mean that it will satiate your hunger for longer. So essentially, what you can do to make that bit of interesting knowledge and a bit of interesting science practical is to take your daily calorie allowance so it will talk about this in the coming lectures But what that means is that so you have a maintenance level of calories, and then you have a level of calories that you will boot, that you'll be maintaining to sustain a negative energy balance. So you typed that total calories. So, for example, for May, if I'm setting up a meal plan for myself to to maximize fat loss, then my maintenance. So up here, my maintenance is about 3300 calories. So therefore, I would start on about 2400 calories. 2500 calories, perhaps which is down here, so I want not going to aid over 404,500 calories. So within that 2500 calories, I can spend that 2500 calories anyway. I want I can split it into two meals, three meals, six mills, 10 mils. It doesn't matter. I can have 34 big meals and then I can have some snacks in between. So what I suggest and you don't have to do this, but it is effective for a lot of people that I speak to him. That I've worked with is to take that daily calorie allowance and to break it up into smaller chunks so you have smaller meals with more. We can have three big meals and have more protein snacks in between. And by having a protein snack, it will allow you to meet your protein requirement for the day. But it will also allow you to control your appetite as well. It's really effective. And there's a clinical study that was conducted, which isn't up in another lecture, where they found that subjects that consumed protein every 2 to 3 hours were able to sustain maximum protein synthesis over a period of this study. Compared to subjects that had protein at three times a day, twice a day, I can't remember the exact set up with study. But they found that these subjects that consumed more protein or freak protein more frequently throughout the day 2 to 3 hours they found that their ability to build muscle was more effective than subjects that didn't do that. So this is a strategy that you can apply, which is to take your daily calorie allowance and split it up into more into more meals. Another strategy you could use is to if you feel like in the evenings, you're more likely to get really pinkish really hungry. What you can do is you can take that same balance and you can. You can give MAWR calories to an evening meal, for example, using my previous example of my own situation. If I were to maintain a negative energy balance and have 2500 calories every day and maintain that I might give my evening meal 1000 of 1500 calories so that I'm offsetting the fact that I will become more hungry at night so I'll have smaller meals in the morning and throughout the day, and then when the night comes, I have a large meal because I'm offsetting the possibility because I know my body that would be hungry. So I had that large meal at night, and I'm not. I'm not gonna feel peckish, and I'm not likely to go over my 2500 calories. So not everybody has that issue. But some people do feel really peckish at night. And if you're tired and you've been a work all day and you want to sit in front of the TV, then it's very tempting to G o and you know, pick at food and break over your limit for the day. However, it's an effective strategy if you can take some of those calories in your daily allowance and give them to your evening meal or your evening snacks, and you can still feel like you can. You ate something in front of the TV That's part of your meal plan, but you're not gonna break over your daily calorie allowance, so there are a few strategies for you that you get. You can apply, and they're really effective when you're in a negative energy balance. So I hope that this lecture was beneficial for you and Eun extracts value from this, and I look forward to seeing you in the next slide. Thank you for watching. 11. Fundamentals--Meal Frequency And Weight Loss: in this lecture, we're going to be talking about the influence off mill frequency or 18 frequency on white loss. First, I want to clarify that when we talk about middle frequency, we're talking about how often you're eating throughout the day within a 24 hour period and the reason why I mentioned weight loss. And I promised in my previous lecture one of my previous lectures, that I'd never mentioned weight loss again because that's not the aim of the game. The aim of the game, as you know, is the loose fat and maintain muscle, lose fat and build muscle. So why am I bringing white loss up again? Because in the two research papers that I'll talk about in the next slide in their results , they speak specifically off weight loss. So to accurately represent the results of the studies are thought it would just be appropriate just to mention the term white loss again. However, of course, the goal off losing fat and maintaining or building muscle still applies. So the reason why I decided to include this lecture is because there's a common myth out there that by increasing your meal frequency that's going to stoke your metabolism and by stoking your metabolism that's going to enhance your fat loss. It fat lost capabilities. Now I'll look at the signs behind that, and we'll debunk that myth so we'll get straight into it. And that's do some learning so very quickly. Overview is we're gonna look at the relationship between meal frequency and stoking metabolism and how that metabolism will ultimately affect losing white. So, firstly, we'll look at the research, and then I'll give you recommend taking a look at the research, and then I'll give you recommendations based off the research. But just quickly, whenever you eat food, when have you ate anything? It's going to momentarily spiking metabolism because your body needs to be able to break down the food that you've eaten. In order to do that. One of the things that it does is that it momentarily increases your metabolism, and then when your body finishes processing that food in metabolism slowly drops again and then levels off. So yes, that is backed in science, and there's plenty of research out there that confirms the effect of food on our metabolism . However, the research does not confirm that meal frequency that this stoking of the metabolism is going to be stoked so much that it's going to burn all this fat. Let's look at the first study. The first study investigated the effect of dietary protein eating frequency on white loss for a group of subjects, and they found in their conclusion that their subjects had lost weight. But it wasn't Jew to eating frequency. It had everything to do with being on a high protein diet because, as you know, when you are a high protein diet, there are great benefits to that. One of those benefits, which we've already talked about of being on a heart high protein diet, is that it controls hunger, that it's an appetite suppressant. So these subjects that were on a high protein diet had their appetite suppressed. So much so that when your appetite is suppressed, you're able to maintain that negative energy balance more effectively. As we've talked about. If you're more effectively able to maintain that negative energy balance, you'll lose white. Can you see how this piece falls into the other pieces that we talked about already? So high protein dieting was the reason why these subjects lost weight, not eating frequency, and the next study confirms the same thing as well. The next study research is split their participants into two separate groups where each group were on two different mill frequencies. So the first group were eating three meals a day and the second group of eating three meals plus snacks every day. And the researchers concluded that there was no significant difference in white loss between the two different groups of participants. So these group of participants on three mills verse versus these participants on three meals plus snacks. At the end of the study, there was no significant difference statistically, no significant difference between their weights. Therefore, they concluded that mill frequency does not influence white loss. So what does that mean for you? How can we apply that interesting knowledge and research to something practical that we can achieve our goals with? And that is my message to you is that mill frequency doesn't matter. So when you're designing your meal plans, you can design your meal plan on a frequency that suits you. If you want to eat three meals a day, that's fantastic. If you wanna have 10 meals a day That's OK if it suits you to have 10 meals. Fantastic. If you anyone two meals a day, that's completely OK as well as long as you hit your numbers for the day. What does that mean? We'll talk more about the numbers later on. In a following lecture, however, it's more important that you get your daily protein requirement that you get your daily carbon fat requirement in terms of macronutrients, which we'll talk about more data in the coming lecture. It's more important that you get those macronutrients every day. Then it is to increase your meal frequency. Some people don't like breakfast. Some people don't like, Ah, large dinner. Some people don't ate dinner, and that's completely OK. If you wanna have 1500 calories at eight o'clock at night, that's completely OK. If you wanna have 1500 calories for breakfast, that's completely OK from the perspective of white loss as you know it by now, losing fat and maintaining muscle. From that perspective, it is not going to make a difference. It's not going to interfere with your goals of losing fat and maintaining muscle. If you have three meals a day, if you have a huge dinner. If you eat at 11 o'clock at night, as long as you maintain a negative energy balance, remember, if you mind time that negative energy balance and you hit your macronutrients for the day, that is all that matters. That is the most important thing. Mill frequency does not play a role you ate on the sketch schedule that suits you. However, if you were to calorie deficit, there are benefits to having greater meals. Sorry, having a greater meal frequency throughout the day. Those benefits main that you're better able to control your appetite if you have protein, for example, every 2 to 3 hours. Because by doing that you're going to control your appetite, which is more likely going to help you maintain a negative energy balance, which is more likely going to mean that you are not going to go over your calorie limit for the day. But you don't have to is not a deal breaker. You don't have tohave snacks and 10 meals a day. You can have three meals a day, and if you're completely okay with that, then that's OK as well. So I hope that you've taken value from this lecture. It's something that I like. I wanted to clarify because there is this myth about stoking the metabolism than burning all this fat. In reality, you're not. You're not stoking your metabolism that march because, ah, huge deficit to have an effect on fat loss because what's most important is not your frequency. What's most important is maintaining that negative energy balance and making sure that you are getting enough protein carbon fat every day. The numbers that I talk about in the lectures you see there, which will talk about coming slide that is what's most important. So again, I thank you very much for watching this lecture. I hope you're taking value from it, and I look forward to seeing you in the next lecture. Thank you for watching 12. Fundamentals--Benefits Of A High Protein Diet: in this lecture, we're going to be talking about the benefits of, ah, high protein diet Now. The reason why we're going to be talking about the benefits is because when it comes to losing fat and maintaining muscle, it's important to understand the benefits of keeping a protein nice and high rather than may just telling you that 40% of your calories if you're on a calorie deficit to maximize fat loss, 40% of your calories need to come from protein. So I think it's important to have some kind of background knowledge and background understanding off the benefits off, keeping protein nice and high. So in this lecture, we're gonna be talking about those benefits. But just quickly. The background image here, as you can see, are some great sources of protein. If you're not already familiar, most people would be, but for those that are not familiar, and don't feel bad, if you're not familiar that these air some great sources of protein that you can have. So we have peas over here in the top of the screen, right? So it's a plant based protein. We have chicken over here. We have fish here we have eggs, we have red meat and we have nuts, great sources of protein. So let's get straight into the benefits off having ah, high protein diet. Firstly, we know this from previous a previous lecture. We talked about the satiating effect that protein has on our bodies and that it can effectively control their appetite. And we know how important that is. If we're maintaining a negative energy balance or a calorie deficit, we know how important it is to keep your protein levels high, because that's going to reduce our appetite. That's going to control our hunger pangs, the slide hunger pangs that you'll feel when you're in a calorie deficit. By keeping protein high, you can keep your appetite under control very important. And we talked about that when we talked about the cravings controlling and managing the cravings that you may go through when you're on a calorie deficit of meal plan. So we know that that's a great benefit to have for protein and keeping protein nice and high. The second benefit is that we know that it's gonna help us reduce body fat levels, and according to this study, it's going to help us reduce body fat levels again because we're able to maintain more effectively, a negative energy balance. But specifically in this study, they found that by having a high protein diet that it is more likely to stimulate abdominal fat, loss the wall in a negative energy balance or a calorie deficit, or won't cutting. Now, I just want to mention as a side note that the term cutting, which I've described already in the vocabulary section off this course if you can't remember what it means, cutting is a slang term. It's a terminology used in the fitness space to describe somebody who's that who's on a meal plan or not necessarily on a meal plan. But is that a calorie deficit or negative energy balance? So if you're on a diet or meal plan or you have structured your nutrition in a way where you're cutting and you'll hear people talk about, I'm cutting, I'm bulking. What they're really saying is that when they're cutting their main, maintaining a negative energy balance or a calorie deficit, so I will use the terms cutting and calorie deficit interchangeably. So in this study, they found that having a high protein diet meant that the participants were able to lose abdominal fat more effectively. So that's one of the second benefits off having a high protein diet while in a calorie deficit. Remember, toe lose fat. You need to be in a calorie deficit. That's a requirement. And, lastly, one of the last benefits of having a high protein diet. There are a few other ones, but I've only mentioned three of the bigger ones here in this lecture. The 3rd 1 is that it allows us to maximize muscle growth. Now that might seem very obvious that when you have a high protein diet, it's going to allow you to maximally stimulate muscle growth. However, that's assuming that you're active now. In the study, they use the time active individuals. Now we're gonna talk more specifically about muscle building in another course. We're not gonna talk too much about that in this course, however, I'll mention briefly that if you maintain a calorie surplus or your bulking so eating more calories than what your body needs every single day and you're doing heavy resistance training or heavy white training in the gym and you're eating enough protein. In other words, you're keeping a protein very high, and we talk about what high mains and will quantify that in a following lecture. If you meet those requirements. Calorie surplus keep protein nice and high and do heavy resistance training. Heavy weight training. They are the ingredients from maximizing muscle growth. In the study, they referred to it as active individuals, but very specifically. We're talking about heavy resistance training because to stimulate maximum muscle growth, you must break down the muscle fibers first in order for them to rebuild again and in order for them to rebuild again, they need the raw materials they need the building blocks. I took more about this in my course on the enemy website. If you go to this, link you to me dot com fort slash way dash protein. I took Maura about protein in that course, but I talked specifically about weight protein, and I do touch on the other factors that are involved in building maximum muscle. But there's a training component that needs to be discussed, but in this course I won't be talking too much about that because this cause is about building mill plants. However, all mentioned as a side. Note. If you want to effectively maximize muscle growth with using a meal plan that's going to put you on a calorie surplus, therefore a positive energy balance. Therefore, any more calories than what your body needs. In order for that meal, plan to be maximally effective in building maximum muscle. You must must not only get enough protein, but you must also be doing some kind of heavy resistance training to break down the muscle fibers so that they can repair themselves. Because if you just aiding ah, whole lot of protein Walton, the calorie surplus and you're sitting down watching Netflix, I can guarantee you if you maintain a calorie surplus by getting enough protein and a whole lot of calories, I can guarantee you you'll just get fat. However, if you add the component in off heavy resistance training, waltzed in a calorie surplus waltz, keeping your protein levels high. Then I can assure you you will build muscle because you need to break down the muscle. Five. His first for them to repair themselves does that make sense? So I will talk more about the mechanics off training in another course, but not in this course, I apologize. So we're talking about meal plans in this course. Now what does that mean for you? Well, now that you understand the benefits and some of those benefits are already apparent to you because we've touched on them in previous lectures that one of the suggestions I have from eating your protein requirements every day in a meal plan that requires you to keep your protein levels nice and high is to go first and foremost to getting that protein from whole food sources first. So that kind of food, right? Food that looks like fish that looks like eggs. Right? So you want to go for relatively un processed foods? Chicken over here pees over here. These are great sources of protein, so I always suggest the people, when they're trying to meet their daily protein requirements, always go to whole foods first and then to make up the differential. If you need help to try and get your protein for the day, because it's very hard to get all of your protein from whole food sources. If your training consistently is in, you're going to the gym, for example, and you lived lifting heavy weights because your protein requirements are going to increase quite substantially. We'll talk about how much they will increase by in the next lecture. So when you start trading on a consistent basis, you're approaching requirements will go through the roof and therefore trying to get all of your protein needs from whole food sources becomes really challenging. So that's why I get most of your protein from whole food sources first, and then get the rest of your protein requirements from supplemental protein I. A protein powders protein powders such as WeII protein powder such as Cason, such as egg such as soy, such as plant based so way protein is a protein found in milk found in dairy products. Cason is a protein found in milk. Egg is usually egg protein. Powder powder is derived, usually from egg whites. Soy protein powder is derived from soy, and then plant based proteins are derived from plants such as peas so you can get peas. These things over here derived. You can get that turned into a powder called P powder pea protein powder if you cannot. If you're a vegan, then you can go with a plant based protein powder to supplement your protein requirements for the day. So I hope this lecture has been helpful for you. If you want more information on way protein powder, specifically, I highly recommend you check out by other course on the Unity website and you'll get a lot of value from that. I have lots of great feedback about it. Lots of great reviews. For now, it is a free course, but that may change in the future. But in the meantime, I hope you've taken value from this course specifically this like shock. And I look forward to seeing you in the next lecture. Thank you very much for watching. 13. Fundamentals--Protein Requirements: in this lecture, we're gonna be talking about perching requirements now. I've always I've mentioned so far in this course that it's really important to keep your protein levels very high, specifically and especially if you're dieting or setting up a meal plan toe lose maximum amounts of fat. What? Maintaining lean muscle. However, I can't complete this course properly without mentioning what those protein requirements are specifically in terms of numbers. So in this course, we're going to be talking about what those numbers are in order for you to ensure that you're getting enough protein to meet your goals. So we're gonna jump straight into this, and we're going to talk about the numbers and the research very briefly, so that's get into it now. Protein requirements Now protein requirements vary, depending on the individual depends on the individual. From moment to moment. It can change from moment to moment, depending on the sex of the individual. Depends on whether that individual is resistance trained. It depends on many different factors, genetics and so forth. There's quite a few factors, however. What we really are concerned about is if we are setting up our meal plan to be in a calorie deficit or negative energy balance. To maximize fat loss and maintain muscle, we need to ensure that we're getting the maximum amount of protein we out. Protein requirements are going to increase even mawr. So if we have a look at the research on what the science says behind how much protein you need, then we'll relate that back to you know my example of how much protein I need and then I'll give you some practical examples very shortly. So firstly, you need between 1.3 to 1.8 grams per kilo of body weight off protein per day and in pounds is 0.62 point eight grams per pound of body weight. And what's interesting for people watching? There's not for May, cause I know this already, and I've done my research on this is that that protein requirement is scaled upwards if you are in a calorie deficit and resistance trained. So, in other words, your protein requirements. If you're on a meal plan to maximize fat loss and maintain muscle, then your protein requirements slides up even higher. According to this research paper, it can slide up to 3.1 grams per kilo, or 1.4 grams per pound. Now this is absolutely essential. If you want to maintain lean mass while dieting to lose fat, I cannot stress how essential that is. Now I just want to mention to very quickly that this one grand per pound off body weight has been used by bodybuilders for decades as a rule of thumb before the scientists come along and has confirmed with relative accuracy that yes, the one gram per pound used by bodybuilders is actually approximately correct. So for bodybuilders before research came along, bodybuilders have been using one gram per pound of body weight to ensure that they meet their protein requirements. Now the literature, as I said, pretty much confirms that specifically, as I mentioned, 2.3 to 3.1 grams per kilo is how much you need every day. If you're resistance trained, in other words, you're in the gym and you're lifting heavy weights and you're the calorie deficit because remember to lose fat, you must be at a calorie deficit. You must be in a negative energy balance. I've made this fatal mistake in the past when I didn't care about my protein intake. There was one point in the past one time in the past where I did not care. I did not focus on my protein intake. I knew that had to be high, but I firstly, I'd say firstly didn't know how high it had to be. And secondly, I wasn't even focusing on that. I didn't really care about whether I was getting enough protein every day or not, and unfortunately, that showed up in my decks is scan results. Remember the decks of skin is that little that bed, the X ray machine that takes your measurements of body fat and muscle. So in my results indicated that I lost about 3.5 kilos or something along those lines I can't remember exactly was about 3.5 kilos of muscle. That's about six or £7 6 or £7 of muscle is a lot of muscle toe lose. And I lost that because and luckily I kept the journal and I I actually I actually did the average of how much protein I actually had taken in the previous 2 to 3 months before that Dexter scan on. I was shocked that I didn't pay enough attention to it because it was really low and I was calorie deficit it and I was doing heavy resistance training 5 to 6 days a week, so I lost quite a bit of lean mass. So, apart from anecdotal experience from my own personal experience, I don't need the research to tell May that keeping my protein levels high is absolutely essential. But rather than just hear my anecdotal story and just doing, as I tell you, that it's great to know that the science also says that's absolutely essential to keep protein levels hot especially, especially if you are dieting to lose fat. In other words, your calorie restricted and you're doing resistance training you must must must keep protein high. I'm sorry, but I'm not sorry that I have to emphasize this because I don't want you to make the same mistakes that I did. I've made this mistake and it took me another 3 to 6 months to get back that muscle that I lost. So in this course, I talk about getting your protein in terms of percentages. So later on, when I talk about macro nutrient breakdown and breaking down you know your total calorie, your total daily allowance into protein carbon fat, one of those macronutrients being protein I talk about if you are in a calorie deficit, so we're setting up a meal plan to maximize fat loss that 40% off those calories need to come from protein. 40% need to come from protein, and that will get you in around this ballpark range of 2.3 to 3.1 grams per kilogram approximately so that's for cutting or maintaining a calorie deficit. If, however, your structuring your meal plan to maintain a calorie surplus because you wish to bulk to maximize muscle growth, then your protein requirements will slip down to 25% of your daily calorie requirement. It slipped down from 40% down to 25% because in the clinical research, we can get away with 1.3 to 1.8 grams per kilogram or 0.62 point eight grams per pound of body weight off protein every day. If we're sitting out there, meal plan to maximize muscle growth, so therefore, being in a calorie surplus, we can get away with having a lower level of protein, it is still quite high. This is still quite high. 1.3 to 1.8 grams per kilo of body weight is still quite high, but is not nearly as high as 2.3 to 3.1 grams per day. So just briefly to summarize this, if you are sitting up a meal, plan to maximize fat loss and maintain muscle. Your protein requirements must be higher. Minimum one gram per pound or 2.3 grams per kilo of body weight to maintain calorie surplus . Sorry calorie deficit or a negative energy balance 40% of your daily calories approximately . And if you are sitting up your meal, plan to build maximum amounts of muscle that we need to put you in a calorie surplus or a positive energy balance to maximize muscle growth. Therefore, our protein requirements now become 25% approximately not exactly, but approximately 25% of your daily calorie requirements. Another question I usually get is should I keep my protein number this high? Because this is quite a lot of protein. Should I keep it that high? Even on a rest day during a training week answer is yes, because you build muscle. Not when you're at the gym. You build muscle when you're sleeping. You build muscle when you're watching Netflix provided that your muscle your body has access to the raw materials. It's in other words, you're getting enough protein. You're getting enough amino assets, the building blocks of protein, so provided you are resting, you're getting enough protein outside the gym. Your body is able to recover. So yes, even on arrest A. You need to keep your protein levels high during a training week. If you go overseas for a month and you don't train, in other words, you don't do resistance training. Then, of course, you don't need this much protein because it's unnecessarily high. It's not gonna destroy Rogan's, and I talk about the research behind that in this course over here on way protein. If you go to that link, I talk about any associations between kidney problems and liver problems and high protein intake. So if you go on holidays for several months or several weeks, you don't need to keep your protein this high. Keeping a protein this high is only necessary if you're doing a lot of resistance training , and it's becomes even more important. As I have already said, if your calorie restricted, that protein level will go up again. So if your rest day is during a training week, in other words, were training six days a week, and then you have one day off on that one day off, you're going to keep your protein levels very high, because in that one day off, your body is repairing itself. It's rebuilding the muscle tissues that you worked so hard to break down when you're in the gym. So very quickly. My example here off how much protein that I need as a male. At my weight, I'm about 94 kilos, or about 200 just over £200 and my protein requirement is somewhere between 202 90. So I usually aim for about 240 grabs, usually somewhere in the middle somewhere between that range. But I never go less than 200 grams per day during a training week, and I've discussed the reasons why. So you can see that is that is a lot of protein, and therefore it's very hard for most people to get this amount of protein from whole food sources, which is why go with whole foods sources first for your protein source, and then if you need to make up the differential, then you can go to supplemental means such as protein powder. So I hope that this lecture has been beneficial for you for clarifying precisely how much protein you need based on your goals. So whether you are maximizing muscle, a weather, you're maximizing fat loss. Two separate goals to separate mill plans to different protein requirements. And I hope that this lecture has been able to clarify what those requirements are. So I'm really excited really happy that I presented this to you. I thank you very much for watching this. And I'll see you in the next lecture. Thank you. 14. Fundamentals--Carbs Are Not Your Enemy: in this lecture, we're going to be talking about carbs now. I'm not going to go into too much detail that the carbohydrate and all the science behind it. However, I will mention it because in this course, when we talk about building a mill plan, we're going to keep your carbs nice and high. And so I believe it's important that you understand the reasons why we need to keep our carbs nice and high. Now, I know that's contrary to what most people think, because most people believe that carbs cause you to get fat, okay? And so there's a huge push for low carb dieting. And so what I'll do is I'll touch on the research and explain how that links back to creating mill plans, where we can keep your carbs nice and high, and we can still lose fat. And we could still build great muscle. So already in this course, we've talked about protein because, remember, a carb is one of the three macronutrients to be a protein, carb and fat. So we've talked about protein. We talked about the importance off giving protein nice and high, particularly if we're creating a meal plan to maximize fat loss. If you remember from the previous lecture one of the previous lectures, I mentioned that if you're sitting up your meal, plan to maximize fat loss that your protein requirement will be around 40% off your daily calorie intake about 40% approximately. And if you're setting up a meal plan to maximize muscle gain, then your protein requirement will drop a little bit. So it will go from Fort around 40% down to about 25% even though it's still quite high. It's not as high then, if your calorie restricted and resistance trained with a meal plan designed to create maximum fat loss. So in this lecture we're gonna be talking about the carb component off those three macronutrients and that it's not the carbs that make you fat. Protein doesn't make you fat. Carbs don't make you fat. Fat doesn't make you fat. Any combination of those don't make you fat. What makes you fat is overeating, as you've learned already from the very beginning of this cause we talked about energy balance we talked about. If you keep your body in a positive energy balance and you maintain a positive energy balance or a calorie surplus. If you eat more calories than what your body needs every day, it doesn't matter where those calories come from. Income from fat income from carb You can come from protein. You will store fat because those excess calories where they come from protein Kabul fat will get stored as fat until some die in the future. When you decide to put your body in a negative energy balance, your body will then go to those stored fat stores to then burn the fat. So carbs are not the enemy cobs of your friend. And so if we stop by looking at some of the benefits off, keeping your cops nice and high from a muscle building perspective, we're gonna learn more about how carbs can effectively assist you as a pre workout part of your nutrition and a post workout part of your nutrition. And so, in those particular lectures, you will learn even mawr off the benefits off keeping carbs in your diet. So I'll touch on some of those benefits here in this lecture. So one of those being that high carb dieting decreases muscle Partain breakdowns, in other words, it decreases the rate at which your muscle cells break down and increases the rate at which muscle builds. Now we're going to go into more detail on this particular point in the following few lectures, we talk about pre workout nutrition and post workout nutrition as they take on gonna teach you how to create a meal plan where you can, I think, essentially put in pre workout nutrition. Post workout nutrition inside your meal plan to get maximum benefit out of the training session. So, of course, this seems very obvious that having carbs in your diet is going to improve your workout performance. And we all most people know what it's like if you don't have a carb before you go to the gym. If you're quite miserable, most people do okay. So even though the science says that it reduces fatigue ability and increases your desire to exercise, that seems very obvious. But I decided to give it the reference anyway, so having carbs is of course, beneficial to having the energy that you need to have the intensity that you need to break the muscle down so that you can then when you give yourself one of protein that the muscles can rebuild into bigger muscles. So carps fall into the puzzle. Piece off. When you get Cobb, you get energy. Think Cobb's equal energy. They give you the energy that you need to go to the gym to effectively work out and effectively break down muscle. Because you got that extra intensity, which is actually one of the key ingredients in building muscle is breaking down muscle in the first place if you don't have the intensity in the gym to break down muscle. If you're just in the gym during this and falling asleep because you're tired because you don't have enough Cobb, you're not going to effectively break the muscle down. Therefore, when it comes to the repair part of the repair phase, the rest face where the muscle needs to rebuild itself. There won't be as much damage doesn't make sense, said That's one of the biggest reasons why we need to have carbs in your diet and, of course, improves satiation. Okay, so protein, as you know, is one of the most effective in improving association levels. In other words, your feelings of being full so over you to write very quickly. Cobb's not the enemy. Do not bash carves. A lot of people bash carbs. And the reason why is because there's so many books out there by people that we've never heard off books that have become best sellers because they talk about the benefits of low carb dieting. And I'm not going to go into a full discussion off low carb dieting and even a full discussion on carbs. I'm here to talk to you about the reason why I need to have carbs from the perspective off building muscle and losing fat. So carbs are essential wall in a calorie deficit off course to maintain energy levels. And they're even more essential when in a calorie surplus. And you'll find that when we get to that section of the course, when we talk about macronutrients protein carb fat that when we talk about Cobb's that out , Cobb's when we're looking to build maximum muscle that thou cobs are going to increase, and in this cause they can increase up to 50% even a little bit more than 50% of your total daily calories. Cops play an essential role for building muscle essential role if you're bulking. Okay, So remember, bulking means you're putting your body in a positive energy balance. You're giving your body more calories than what it needs, but that in essential requirement, along with enough protein to build muscle effectively. To do that to effectively throw yourself into a positive energy balance, you must increase Cobb. You must, because protein is already quite high, already quite high, so we don't need to push protein beyond 25%. But we need to push carbs. We need to push them higher to push ourselves in your positive energy balance, a calorie surplus. Then we go to the gym, or we go somewhere where we lived heavyweights because while wearing a calorie surplus while we're getting enough protein wall, we're breaking down our muscles while we're getting correct rest in a calorie surface, we can build maximum muscle. Carbs are important for men and for women. Thank you very much for watching a hope that's clarified a few things about cobs and the importance of keeping carbs high for the purposes of losing fat building muscle, and that carbs are not the enemy. Carbs don't make you fat over reading makes you fat eating more calories in any form. Protein carb, bad. That's what makes you fat. That is what causes you to store more fat. Thank you very much for watching, and I'll see you in the next life. 15. Fundamentals--Pre-Workout Nutrition: in this lecture, we're gonna be talking about pre workout nutrition. Now you may be thinking about why is this relevant when it comes to building a mill plan to lose fat and build muscle? Because I did mention in a previous lecture that mill frequency well, how often you eat your meals is not important as long as you maintain a calorie deficit and getting enough protein carbon fat that you can lose fat and maintain muscle effectively, and that when you ate does not matter and will not influence your results to lose fat and maintain muscle. And then on the other side of the coin, where we maintain a positive energy balance or a calorie surplus to effectively build muscle that you can eat any time of the day and still effectively build muscle while being in a calorie simples. Provided that protein is high, cobs are high, remember, and that you are training in the gym and you are breaking down your muscles and you are getting correct. Rest to remember those few things I mentioned before. So pre workout nutrition is one area and post workout nutrition is another area where timing has been shown in research to influence your results in terms of building muscle. And so, therefore, when it comes to building your meal plan, yes, you can eight on a schedule that suits you. Okay, so you still have that flexibility. However, if you want to maximize your muscle growth, if you want to build maximum amounts of muscle toe, have a great physique, man and woman, then a consideration needs to be given to taking some of those calories that you have and structuring it around your pre workout and your post workout So you have your training session and delivering some of those calories on both sides of your training session. So in this lecture, we're gonna be talking about carbohydrate and protein that you should consider having as a pre workout before you go to the gym or before you go and do your training session, whatever that may be. So, firstly, we're gonna be talking about pre workout protein and then, secondly, will talk about pre workout carbohydrate down here. And then we'll briefly touch on glossy Mick Index high G I carbohydrates, but very, very briefly. Okay, so I'm not gonna bore you to tears. Okay? There's really, really fun and really short. So, firstly, pre workout protein. Now we know that protein is essential for building muscle, but we know that protein is more than that. That protein is also essential for life, that every single cell in your body enzymes and hormones require protein to repair and rebuild pertains not just about building muscle, because people think protein and muscle building that I think about the proteins that they have in their hair, the proteins that are required to build nails. So proteins used all of your body in many different forms, and so protein is made up of these amino acids. So I think of it like Lego protein is like Lego in the creation. If you were to take that apart, the smaller building blocks are the Lego pieces, cool amino acids, and I took Maura about protein in this other cause. Down here. This is a shameless plug from my other course on you to be dot com slash way dash protein, where I go into a little bit more detail about protein and its role in the body, but more specifically, its role for building muscle. So it's not a big in depth scientific discovery about what proteins all about in the history and everything. I keep it very practical, very fun. So if you want more information about protein but specifically way protein, I highly suggest this course over here. It's benefit a lot of students of it. A lot of great reviews at the moment. It's a free course at the moment that could change in the future. So check that one out. But just very briefly while you're here, just know that protein is made up off these amino acids, the building blocks of protein. And so what we're doing when we're eating protein is that was spiking. These amino acids was spiking the building blocks off protein in your body and in our blood . And so what that does is that when we're training, if we have an abundance of amino acids in our body, because we have consumed protein pre workout, those abundance of amino acids will be used to help us stop building muscle to start repairing broken tissue to start repairing broken muscle cells or damage muscle cells. So there is interesting research about the requirement off having protein pre workout because there are some studies that say that is not required. And there are some studies that say it is required. But usually typically, of all the recess that I've read on this particular topic, that getting protein having amino s it's in your blood when you get to the gym is critical to assist in building muscle to reduce protein, muscle breakdown, synthesis, motor protein breakdown. So, in other words, if you've had protein, just say in the last 2 to 3 hours, for example, you've had a big lunch with a lot of protein. For example, you've had a steak, and you had that steak. We've had that chicken. We've had that fish of at least 20 grams of at least 20 grams in the last 2 to 3 hours. Then you don't need to be concerned about getting protein 30 minutes before your training session because your body, when you eat food, it breaks down. It takes time for that food to break down, And so, by the time you get to the gym or before you start your training session, that fish or that chicken, will that be for that turkey that you've had in your lunch two or three hours ago that protein would have broken down into the amino acids. And then, by the time you get to the gym, you'll have those amino acid in your bloodstream. So therefore, the requirements or the recommendation to get protein pre workout within 30 minutes doesn't necessarily become a requirement. That's why I say here that you can skip your protein intake, pre workout and the research that says that it isn't required to have protein pre workout and that it doesn't make a difference to protein synthesis rights looks that subjects that have actually consumed protein two or three hours before the study had commenced. So therefore, if, for example, you haven't had at least 20 grams of protein in the last 2 to 3 hours, then yes, you need you should. I do, and a lot of people do that train and get great results. And the research also does support this as well that if you haven't had protein in the last 2 to 3 hours, you won't have the amino acids in your bloodstream available to start repairing muscle immediately. So therefore, you'll need some kind of supplemental protein. Ideally, you wanting a fast absorbing protein. Okay, so you wanting protein that's gonna quickly absorbed into your bloodstream and be available for your body to use for your muscles to use to start protein synthesis So fast absorbing and high in loose, seen now loose scene is an amino acid. Now I talked more about losing in this course over here, so I'll talk very briefly about it in this course. But if you want more information about losing and its direct link to muscle protein synthesis gun, check out that course while it's still free, because I talk all about losing in there but very briefly. 10. Amino acid. It's an essential amino acid, and it's directly linked to muscle, Protein said. This is so what protein type meets that requirement way protein. It is fantastic because it has fast absorbing qualities compared to other types of protein , and it's also high and loosen its. In other words, it has a very strong amino acid profile, and so a lot of people in the fitness space, a lot of fitness models, physique, athletes, muscle models, bodybuilders and you name it. They usually fall backed away protein as an effective pre workout protein supplement because it is fast absorbing because it's higher losing. So that's what we'll talk about in terms of pre workout protein. So it isn't required if you've had protein in the last 2 to 3 hours off at least about 20 grams. Approximately 20 grams of protein is about 100 grams of chicken, just for some contrast. Okay, so you had hundreds. If you've had 100 grams of chicken in the last 2 to 3 hours, then you don't need to be concerned about getting pre workout protein within 30 minutes of your training session. If you haven't had protein in the last 2 to 3 hours, then yes, you need to be concerned with getting enough protein fast, absorbing high and losing before you. Training session will talk about how much is ideal in the next section, so pre workout carbohydrate is also essential. Pre workout. Why? Because it's obvious that it improves out performance because we're gonna have the energy available to us to get the right amount of intensity so we can break the muscles down so that we can repair those muscles and build muscle. So if you go into the June, your sluggish and you don't have the energy and you don't have the motivation. You just don't want to be there because, you know, having Cobb, then you're not gonna have the same level of intensity to push your body to the limit and bright muscle down. So that's obvious. And of course, we've got the signs reference there. The scientific references there. But it's obvious to most people. So as I've just described that it will, having a pre workout carbohydrate will allow you to push your intensity levels and therefore you know greater muscle breakdown will occur and therefore greater potential muscle growth with the code. So, of course, you can't just go to the gym and have great intensity. Break the muscle fibers down. But forget about getting enough protein because we know that's essential. If you don't get enough protein, I don't care how big how much intensity you have in the gym. You don't wanna build muscle, so a couple hard right also fills out glycogen levels. Now glycogen is a form of glucose. Glucose is energy, so carbohydrates. When you ate a carbohydrate, it breaks down enzymes. Break it down, break it down, break it down into glucose showed up. Energy, carbohydrate. Blocos should go energy. Just think of it. Don't make it any more complicated than that Breaks it down into glucose. Now the body doesn't use all of that energy right away. It's store some of the energy for later use. So what it does is it stores glucose in the form of glycogen and glycogen is stored glucose in the liver and in the muscle cells, so that when you're training with your joking, you running or experiencing, are you lifting whites? Your blood sugar levels are going to drop a little bit. And so what happens is the body releases hormones in response to that drop in blood sugar level, and that causes the liver to release some of its glycogen stores. And when you're training in the gym, you're burning through stored energy inside the muscle cells called glycogen. So when you're training with your jogging or sprinting or you're lifting weights, it becomes necessary toe. Have a pre workout carbohydrate, not because it just boost your in performance, but you get that performance boost by having enough blockage and in your muscles, and a lot of endurance runners will find that when they hit the wall. When you hit the wall the moment where you have intensity and you have momentum, and then all of a sudden you just you feel like you've hit a wall in terms of your energy levels. That's the moment when your blood like you'll lock it in levels have depleted. And so now your body needs to go to fat stores. Burn that to keep you going. So any insurance athlete will tell you about hitting the wall. And it's because the blockage and levels in their blood have depleted or in their muscles have depleted. So therefore, you ask the question off or what types of carbohydrates should I have pre workout, and that is ones that are high in G. I now G I stands with Glass Scenic Index is that there's a big discussion on there's we can't go into detail. We're not going to just think. Glycemic index is a ranking system given to carbohydrate on carbohydrates, ability to raise blood glucose levels said. For example, if you ate lollies low, these lovelies ah, high G I the very high G I. It's out of 100. It's a score out of 100. So candy lollies. A very high G I because they have. But they have the capacity to rapidly raise blood glucose levels. And on the other end of the scale, you have foods that a low G I, which caused a very slow and steady increase in blood glucose levels. Now, how does that apply to training in the gym? How that applies is that you want within 30 minutes of your training session to have a high G I carb a carbohydrate. That's high on the glycemic index scale because that means that you're gonna have intensity available to you quicker that if you would have a carbohydrate that's low in G I, where you will feel an elevation in energy. But what is rapid and it wouldn't be his immediate. So therefore, the recommendation, even according to clinical research, which I people that train regularly know that it is important toe have ah, Heidi I carb for training and intensity purposes. But in the clinical research, it also says that participants that have high G I carbs greater than 70 found that their intensity levels were greater. Remember, intensity means we can break muscle down more effectively. Therefore, build muscle more effectively. So to wrap this up, we've got over here. We've got hard G I carbs. Here's a guide. White potatoes, 80 right bananas, a 62 and so on and so forth, and you can go to you. You go to Google, and you can type in hot. You can type in glass, scenic index foods, Lycee, Mick Index Foods or G I foods, and I'll give you a list. And so when you're designing a meal plan you want to be chasing, you wanna be looking for carbs that are above about 60 or 70 and incorporate that into your pre workout as your pre workout carbohydrate. So, overall, my rule is that I use. I've been using this for a while now is the 30 30 30 rule as a pre workout. My pre workout nutrition and my meal plan is 30 30 30. I'll get 30 grams of protein with 30 grams of carbs within 30 minutes of my training session. It's so simple. It's so straightforward. You don't think you don't have any grams at what time I think 30 30 30 30 grams of protein . I have way protein, 30 grams away protein. We can have whatever protein you like, but why protein is the most effective way pertains to 30 grams of that 30 grams off Cobb. I usually have one banana, and then I had that within 30 minutes of my training session. 30 30 30. It's that simple. So I hope that you've extracted value from this and that you can appreciate the importance of considering pre workout nutrition inside your meal plan. It is not mandatory, but I can assure you that there are great benefits, including protein in your pre workout nutrition, because you have the potential to build more muscle when you do included. And having a pre workout carbohydrate will allow you to have the energy and the intensity that you need to push for your workouts. And you'll find that if you don't want to incorporate this into your meal plan, then you won't appreciate these benefits. So that's why I talked about it. So I hope you've extracted value from this, and I'm so excited to present this to, and I look forward to seeing you in the next lecture. Thank you for watching 16. Fundamentals--Post-Workout Nutrition: Welcome back in this lecture, we're gonna be talking about post workout nutrition now. In the previous lecture, we talked about pre workout nutrition. We talked about pre workout protein, pre workout carbohydrate, how much you should take, and that it should be considered into your overall meal planning if you want to maximize muscle growth and maximize fat loss. So this course would not be complete unless we talk about post workout nutrition as well, because that is also a consideration that you should take into play when designing your meal plan. Okay, so I didn't mention earlier on in the piece earlier on the course. That mill frequency is not so much important. However, there are some fine print to that and that if you want to maximum lee, stimulate muscle growth and fat loss that you should consider using those calories, which we'll talk about in your meal. Plan to donate some of those calories to your pre workout nutrition in your post work and nutrition. So that's talk about post post workout nutrition in this lecture. So firstly was post workout protein, and then we'll talk about post workout carbohydrate Now, when we're going to the gym. We're breaking down muscle five is of your doing heavy resistance training. And what that means is that we need to break their muscle fibers so that they can repair themselves. And so therefore our muscles get bigger. Providing we're getting enough protein, right? No. The goal is to minimize muscle Partain bright down. Yes, we do want to break down muscle, but the problem is is that if we don't get some kind of post workout protein with some kind of post workout cover hydrate, then this muscle continue to break down and break down and break down and break down as what they say in the fitness world. Off going. Cata bolic he was here. People mentioned that going Cata Bolic. What they mean is that their muscles are breaking down, breaking down, breaking down. By the way, it's important for them to break down, but we can't have them keeping keep on breaking down. We have to stop that process at some point. So what we do is we have a post workout protein plus plus carbohydrate so that we can minimize that breakdown and get muscle protein synthesis happening as soon as possible. So muscle growth. All muscle growth is is muscle protein synthesis being greater than muscle protein breakdown? In other words, when we build when we build muscle more than what we're breaking it down on the Net effect is that we build muscle if we break down more muscle than what we're building than the net effect is muscle loss. So the goal of this course is to maximize muscle growth. It's in other words, we want to maximize muscle protein synthesis and minimize muscle protein breakdown so that the net effect is muscle growth. So that's why it's essential to consider protein and carbohydrate is part of your post workout nutrition. In an Illinois study, the researchers here they found that when subjects were split, they had their protein split into three meals, off approximately 32 33 grams of protein per meal that at the end of the study, the researchers found that the participants achieve greater levels of muscle protein synthesis, then, when they were given less than three meals. So again, outside of your post workout nutrition, getting protein every 2 to 3 hours can really benefit you in maximum lee stimulating muscle protein synthesis. So you don't have to incorporate that. You don't have to get protein every 2 to 3 hours in your meal plan. However, there are benefits in doing that. So, personally, I have protein snacks in my meal plan every 2 to 3 hours, but that doesn't mean you have to. But I'm just letting you know that if you want to include protein, some kind of protein snack every 2 to 3 hours, that you will get benefit from that you will get benefit in that you have greater levels of muscle protein synthesis. And they found this in this Illinois study here. So you might ask, Well, how much protein doing a post workout? So it depends on the study, you read. I've read quite a bit of research, but I've only decided to put into papers that it could be anywhere from 20 to 40 grams of protein. It depends on a number of factors. Factors such as your age, such as your gender, such as workout intensity. So the more intense your workout session or your training session, the greater your protein requirements will be, the older you are the Grady approaching requirements will be, and so on and so forth and so individually your protein requirements will change from day to day today. So it's hard for me to tell you that you need this much protein. However, the research has quite well concurred that you need a certain amount of protein somewhere between 20 to 40 grams of protein to maximally simulate muscle protein synthesis. So anything less than 20 will not maximally stimulate muscle protein synthesis and anything greater than 40 weren't necessarily maximally stimulate muscle protein synthesis. In other words, getting 80 grams of protein is not going to double the amount of protein, muscle growth or muscle protein synthesis. Okay, so you reach a ceiling. Ah, point where any more protein is not gonna benefit you. And recent research has found that to be about 40 grams. Okay, so that's how much protein you should consider having is a post post workout. Nutrition is part of your post will get nutrition in your meal plan. So my recommendation stands that every day, as long as you're getting enough protein every day because ultimately that's what matters the most. What really, really matters, As I talked about when I talked about high protein dieting and I talked about how much partying you need if you doing heavy weight training wall in a calorie deficit. If you remember that lecture, I'll talk about how essential it is to get a minimum off one gram per pound off body white every day. If you're resistance trained and you're in a calorie deficit minimum, that is absolutely essential. That is more important than what I just talked about just now in terms of post workout nutrition for pertain. If you don't concern yourself with any of what I've just anything I've just mentioned about post workout protein, you must be concerned about getting enough protein every single day. That is your concern. You don't you don't make the same mistake. I did not get enough protein a few years ago and lose a bunch of muscle because it takes a lot of time to build that stuff back. So my recommendation is just make sure you get enough protein every day. If this is too much to think about, maybe considered this later on when you get enough momentum in your training program. Okay, so again, I have a 30 30 Rule 30 30 30 rule as a post workout. Nutrition is the same as you know, similar to pre workout. My pre work pre workout rulers. 30 30 30 as well. So 30 grams of protein, 30 grams of car within 30 minutes off, finishing my training session just to keep it really simple. So pre workout. As a rule, I use 30 30 30 30 grams of carbs, 30 grams of protein within 30 minutes of my training session and then often my training session. I use 30 50 30 of I made a little mistake here. It should be 30 50 30. So 30 grams of protein with 50 grams of carb within 30 minutes of finishing the training session. That's what you need to consider in your mill plain when you're designing it. So in terms of meal and there's a protein timing. So after you finish your training session after what point when you finish the last rep off your weight session, should you get protein into your body? Now this is referred to as the anabolic feeding window. This gets talked about quite a lot on the gym, right, and that there's a special kind of window whereby your body is more responsive two protein and therefore muscle protein synthesis or muscle building that if you don't get a certain amount of protein within this window, right, then you miss out on the muscle building opportunities, right? So there is research that confirms that. But there's also research that confirms the opposite as well. So this piece here about the animal like feeding window is a little bit in the great area. In terms of research, there's no conclusive research that says that you must get a certain amount of protein within a certain timeframe. Otherwise, your muscles you want, you'll miss out on that critical opportunity to build extra muscle. However, what I do is I like to be conservative until further research comes out and is able to confirm with certainty about this whole idea of protein timing and the anabolic feeding window. So that's why I have the rule off within 30 minutes of my training session is not inconvenient for me to have 30 grams of protein with 50 grams of Cobb within 30 minutes of my training session. It's not inconvenient, okay? And so if research does come out and said and says that, yes, it is essential toe. Have protein within 30 minutes or 60 minutes of your training session to get maximum benefit that I'm doing that anyway. So move onto the next slide post workout carbohydrate. The purpose of having carbohydrate post workout is the raised insulin levels, because insulin levels have anti Cata Bolic properties, Right, said anti catapult Cata Bolic means bright down anabolic means to build Cata Bolic breakdown. Animal like build, said anti Cata Bolic, means anti breakdown properties. So insulin is really effective in allowing us to preserve their muscle and so that it doesn't break down. But if we go to the gym and train and we break down on muscle fibers after a training session, not only do we want a protein, but we also want to carve as well. Because carbs are going to raise our insulin levels there by the anti cada Bolic properties of insulin will allow our body muscles to not break down as rapidly if we move along. Cobb's also replenished the glycogen stores that we've lost during a training session. So in one study here, they found, researchers found that when participants were given 45 grams of way protein isolate their insulin levels so you'll have a look here on this air on the Y axis here. So, by the way, this graph was taken from this research paper number 43. Don't check it out if you're interested. So this graph is quite interesting because it represents time down here. Insulin on the Y axis. When participants were given 45 grams of way protein isolate, which is a type of way protein, they found that the participants insulin levels peaked at about the 40 minute mark and remained elevated for the remainder of this study for about 100. And for the yeah, after about two hours after the after peaked, as you can see before returning to baseline levels. So remember, insulin is important because it's going to inhibit our muscles. Going cattle bolic and remember the the recipe for muscle growth. Excuse my highlighting their The recipe for muscle growth is when muscle protein synthesis rates exceed muscle protein breakdown rights. So that's what we're doing. We're raising insulin. We're keeping it high for as long as possible because we don't we want to stop their muscles from breaking down after a training session so The longer we keep insulin elevated , the better it is. And therefore, the equation off muscle growth is gonna work in our favor. When muscle protein synthesis rates are going to exceed, the right of breakdown of our muscles doesn't make sense. So going back, this was when positions have given way. Protein isolates you'll see up here, which is a type of way protein. I talk more about the different types of way protein in my other course on you to me dot com fort slash way dash protein. I talk more about the different types of way protein. Now wait. Protein isolate and white protein Hard Drollas site are two different types of protein. Hydraulics site is more expensive to buy from the supplement store, but it also absorbs faster into the bloodstream. And in the research, they found that if you have a look at this part of the graph, this line represents white protein hydrilla say, where insulin levels was spiked higher and remained elevated longer us or not longer but higher than white protein isolate. So there are benefits to taking weight protein hard roll aside, overtaking way protein, isolate for raising and keeping our insulin levels high. But does it? Is it worth the extra expense? Because way protein hard, Drollas said, is more expensive, considerably more expensive than way protein isolate to buy from a supplement store? So what? Another study found researchers found that they had a pizza, which broke down into 75 grams of cob, 37 grams of protein and 17 grams of fat. And they found that insulin levels remained high for five hours, so having protein on its own post workout will keep out Insulin elevated. But having protein with a carbohydrate keeps out, insulin levels elevated longer, and it's important to keep these intern levels is elevated, elevated for as long as possible. So to wrap this up, there's a lot of information here. So if you need to go back and watch it again, my recommendation 50 grams of high G I carbs post workout. I talk about what high G I carbs mean in a previous lecture or two. So I'm not going to talk about that again. So 50 grams of high glycemic index carbs post workout as soon as you finish your training session. So usually I have mine within 30 minutes so my rule here is 30 50 30. Post workout. So 30 grams of protein, 50 grams of carb that's high, G I carb and I usually have a banana within 30 minutes of my training session to meet my post workout training requirements for nutrition. Now remember, this is not something that's detrimental. But I can assure you that if you want to maximize your potential and it was a building muscle, you need to consider pre workout nutrition and post workout nutrition, and I've given you some research is so you can think about it. You could think about how you can incorporate using my rules of thumb into your own meal plan so you can get fantastic results and building muscle and losing fat using research. You It's fantastic. So our hope that this has been a value to I've got a little bit quick in this lecture. I've had to try and get everything out really quickly. It's a lot of information. Go back and re watch it if you need to. I know what I was learning this for the first time. I had to re read some of those books a few times for it to fully sink in and make sense to me. I encourage you to do decide, start rush this, spend time learning, absorb it, think on sleep on it and then apply it. Get results. Thank you very much for watching Hurt. You've enjoyed this and I'll see you in the next lecture. Thank you. 17. Meal Planning Blueprint--An Overview To Successful Meal Planning: in this lecture, we're gonna be talking about an overview to meal planning. So I'm gonna talk very generally about meal planning while we do it and why it's not always necessary to meal. Plan will talk about a scenario where you know you won't have to meal plan. So this is gonna be a fun little lecture because it's just the beginning off what we're about to get into designing your own meal plans based on the goals that we want to achieve . So the whole premise of this cause is to being our to build effective meal plans around either maximizing fat loss or maximizing muscle game. Okay, so meal plans allow us to achieve predictable results. Now they're not absolutely essential. You don't have to meal plan. You don't have to have a spreadsheet that tells you what you need to eat every single day in orderto lose fat and gain muscle. There are thousands and probably hundreds of thousands of examples out there of people that have successfully lost fat and gain muscle without using a meal plan. However, I need to emphasize that because they've been successful in those endeavors in achieving their goals, it doesn't mean that their bodies were exempt from the laws that we talked about in this course so far. I a energy balance. So everybody's body still adheres to the law of energy balance. Remember, if you maintain a positive energy balance or a calorie surplus, then you're eating more calories than what your body needs. Therefore, you can build maximum amount of muscle, provided that your proteins nice and high and you doing heavy resistance training and so forth. And then the opposite is true. If you want to maximize fat loss, then we do the opposite to that. Ate less calories in what everybody needs so on and so forth already talked about this so you don't need to have a meal plan that will ensure that you're going to be either in a positive energy balance or negative energy balance to make sure that you like the lose fat and gain muscle on this kind of thing. However, doing a meal plan will guarantee that you will get to where you want to go, because if it's written down, if it's on paper, if it's on a spreadsheet, if it's on your laptop or your iPad, then you have a guarantee ticket to get you from where you are today to where you want to be in your physic, because there are people on know people. Personally, it's common, and I'm not surprised that people can transform the physics without doing number calculations without doing meal plans. Without counting calories, I totally get it. Counting calories is not necessary for building a great physic. However, there's no guarantee that you'll get to your destination. Remember, we talked about using the flying analogy that I don't need to consciously think about how much fuel is in my fuel tank to get to my destination, because I might get to my destination as a pilot without monitoring how much fuel is in my fuel tank by staring at the fuel gauge. There is no guarantee, though, that I'll get to my destination. But if I measure exactly how much fuel is in my fuel tank in my aircraft, then I can tell you precisely how much fuel I should have. When I get to my destination, I can assure you that we'll get to our destination. So remember it's playing dietary roulette. If you're not doing a meal plan, to reach a specific goal. You're playing dietary roulette. You're just hoping for the best. You're just hoping and praying that by doing X y zed in some book or some program or some program by personal trainer your just heart that you get the results in this cause you're not gonna hope because you have a meal plan. And then what's great about a meal plan is that if you plateau and I can guarantee you most people will, you'll get to a point in your training or a point in your you know where you're putting your body in a positive energy balance. To gain maximum muscle, you'll get to a point where you're gaining weight and you're gaining weight and you're gaining weight and you're gaining weight. And then, after about 3456 weeks, you stop. You start gaining weight and you think what's going on? I'm eating everything off my meal plan. How can I stop? How can this be? So you plan toed? The opposite is true. If you're a negative energy balance to maximize fat loss that you're losing your losing your losing weight, you're losing what you're losing weight, losing what you're losing weight and then you stop losing light and you're thinking What's going on? I'm eating everything on my meal plan because you plan toad so you can plateau on both ends of the scale. And the great thing about a mil plan is you can make little adjustments, little adjustments to the numbers to break through those plateaus. Whereas if you don't have a meal plan, you are unable to make those kind of distinctions. You're unable to make that kind of diagnosis, and this is one of the biggest reasons what people give up. When they were in some kind of dietary program because they make progress, they made progress. And then they stopped making progress, and then they don't know why they've stopped. And because they can't diagnose the reason they give up with a meal plan, you can diagnose that reason you could go back to the numbers. You could make some adjustments and you can keep going. So I'm gonna teach you about how to break through. Plateaus in the very last section of this course is very exciting, so we know that meal plans allow us to control that calorie intake and monitor macronutrients protein, carbon fat, for example. We can easily manage fat loss and muscle building plateaus, as I've already mentioned. Just then, we can easily manipulate our body composition, that how much fat and how much muscle we have on our bodies by just changing some numbers in the middle plan. It's really cool. So in other words, we have if I give you a global picture because some people think that you're stuck with a meal plan for the rest of your life, in order to get this great physique, you need to eat off a meal plan forever. And the great thing is, you don't need to a meal plan if you look down here. The purpose of a meal plan is really just to get you from where you are now to where you want to obey. And once you get there, you don't need a meal plan anymore. It doesn't mean to say you could just ate anything you want, because by the time you get to a point where you're happy with your physique, you'll have a perception of food that's quite different to what you have now. And so what happened is in my situation. For example, right now, as I record this with you is that I'm maintaining my physic. I mean, what they call maintenance mode, right? So I'm not bulking. I'm not cutting. So therefore, I'm not trying to build maximum out of muscle. I'm not trying to lose maximum amount of fat. I'm actually maintaining the physic I have right now because I'm quite happy with how my physic looks. I have great levels of energy. I have great levels. Enthusiasm. I wake up in the morning and a pumped right, and I feel good about myself. And I think I look good with how I look. I'm happy with how I look in the mirror. So right now I'm happy with that. But right now I'm not eating off a meal plan. I mean, for lunch. I had brown rice kin while with salmon, right? And about 2030 minutes ago I had a green banana smoothie, so that wasn't on any kind of meal plan. But see, it's a lot more difficult, and you need to be a little bit more regimental when you're trying to build towards something. It doesn't matter whether it's you trying to build your physique to get to a certain level . A lot more conscious effort is required. Therefore things like mule plants become really beneficial. Of course, you don't need to do a meal plan like it's not really required. It's not mandatory. But I can tell you it's a lot easier to do this whole transformation thing with the meal plan because, as I said, it's kind of guarantee they're gonna get to where you want to go. So what's great about a meal plan is that it's not a contract. Because I thought when I first started that a meal plan was like a cell phone contract, like a mobile phone contract that I was like, you know, governed by this thing and that it was like I was, you know, enslaved by that. I had a every single thing off this goddamn meal plan when in reality, okay, that's the impression that most people have. That was the impression I had because some people go to a practitioner or personal trainer and they get given this meal plan and they're told, ate everything on this piece of paper, and so people are not educated. People are not taught how to design their own mill plants because it is so easy once somebody shows you how to swap foods out if you get sick of something on your meal plan if you get sick of brown rice, if you get sick of chicken, if you get sick of tuna, if you get sick of whatever. If you want a different chick meal, you can just remove it from the middle. Plan. Dropped something else in. Make sure the numbers approximately match doesn't have to be perfect. But try and get the numbers reasonably close to your target numbers, and that's what you need to do. So it Zaveri flexible document as not a fixed document locked in time, you know, enslaved by him. Meal plans often incredible flexibility if somebody teaches you how to use it effectively. And the way mill planning is perceived in the community is that it's some document and you're governing your rule by it. And that's just not the case. So if someone teaches you how to do it, I'm teaching you right now. And as we get, I'm so excited cause we'll get to that lecture shortly. But how we conduce those kinds of things how we can still hit our goals off, maximizing fat loss and gain the maximum amounts of muscle while eating the food you actually enjoy, like that's really awesome. And then when you get sick of those foods that you enjoy, you can just remove them and put something else in its that simple. But only when somebody shows you you can create one good meal plan. You can have that for the entire week, day in and day out. You can eat the same food on that meal plan every single day, or you can have two meal plans. You can have five mil plans. I used to have three meal plans, and I still all tonight between them and I have, like a cheat meal on H meal plan. And so you know, I'm gonna have one or two days of the week where I have one meal plan the other two days of the week, where have another meal plan and the other three days of the week we're having on the meal plan. So always. And in the following I might change the meal plan again because I like variety, too. But in recent times I've actually enjoyed eating the same food, So if you know me personally, you'll know that I'm quite a consistent ate up. So I like to eat very simple foods. I'm not a very complicated person when it comes to cooking, but if you like variety in your meal plans, you totally have that control You're gonna have that one meal plan will have seven meal plans for each day of the week. It's completely okay as long as you meet your targets for the day. That's the most important thing. Eat what you like. Make sure most of your calories come from calorie dense foods, and then you'll be fine. So that's really cool. I really enjoyed that aspect of meal planning. So design a meal plan with your favorite indulgences and still lose fat so you can incorporate anything you like into your meal plan. Chocolate ice cream. Of course, I'm all about health, So my suggestion to you is that 80 to 90% of your calories you're you're targeted calories for the day come from nutrient dense foods. What brand rise and King were and so forth, and then the other 10 to 20% of your calorie allowance can come from the foods that you I would consider indulgences, and you can put those into your meal plan. So that's what's fantastic about it. And you can still lose Fat will gain muscle effectively. But doing it that way. Okay. And what's also great about the mill plans is that you can you have complete control over the portion sizes. There's no rule that says that for breakfast it has to be this number of calories for lunch , this number and dinner. This number and the snacks have to be, you know, this time or that time or whatever. There's no except pre and post workout nutrition, even that it's not mandatory for success. However, it will help you achieve your goals quicker. If you can sit, are pre and post workout nutrition. But outside of that you have free for all. You have free reign over where you spend your calories and you have free for all free reign over how big those meals are or how small those meals up. So the idea off having meal plans is to get you to where you want to go. There's two types of meal plans In this course, there's one type of meal plan that's gonna focus specifically on how to maximize fat loss and maintain muscle. And there's another type of meal plan that will be designed around maximizing muscle gain. But at the same time, there's a consequence to that where you have to looks have to accept a small increase in fat. What happens is that you will toggle between two types of middle plans until you get to the physique that you ultimately want. In other words, one type of meal plan will be for bulking or maintaining a calorie surplus or positive energy balance to maximize muscle. And then when you get to a point where you gain weight, you gain weight. You gain weight. You're building maximum out of muscle. Then you can change the numbers around inside the meal. Plan to go to the next top of meal plan, whereby you gonna maximize fat loss, maintain muscle. So the fact that you have gained during the bulk you're going to cut that right down toe, healthy minimum minimums, healthy minimums and then maintain the muscle, and then you get a cycle between until between these two meal plans until you get to a physique that you're happy with and you feel good about. That's the idea of this cut bunk cut bulk cycle that a few times and then maintain Now this is a journey, and it's exciting journey. And you know, if you want this right now, it's not gonna happen because any great physic that you see on TV on the stage, I can guarantee you. Ah, lot of effort has gone into that. But just think about it. It's not as hard as what you might think it is, because you might just want to lose a bit of fat. We'll get a little bit of muscle. You don't want to get on the stage. You don't want to be a bodybuilder, and that's completely OK. These principles will still apply to you. But there are advanced strategies, which I'm not gonna talk about in this course because there's a beginner. You don't need to know them. You just need to know there are two tops and meal plans. Two types of goals, once a bulk, want to cut. When you get to one point on the other one, you switch goals and then you switch again until you're happy with the physique, and then you maintain that is it? So that's what I need to do. That's what I need to introduce to you when it comes to meal planning. So I'm so excited now to wrap this up, and I hope that you have a bit of an understanding of why it's important to have a meal plan. It's not mandatory. However, it's going to guarantee that you're going to get to where you want to go. And I'm all about results. I'm not about guesswork. I'm not about hoping for the best. I don't play dietary roulette. I'm all about specifics. I'm all that numbers. But I like teaching in a way that simple. And it might take a little bit of time to get your head around those numbers. These are new concepts for a lot of people. When I first started, I don't even know what a macro nutrient waas. But it's not gonna take you nearly as much time as what it took May because of what it comes down to is having someone that can sit down and teach you. I'm on this journey with You were together working together to get you to where you want to be. You can message me privately if you need to, because I will be around somewhere. I'm not too far away. A know how challenging this conveyed. But don't try and do this all over night. Spend time on it, absorb the information. Think about it. Do your own research. Don't just believe. Although I've done a lot of research, you know, a lot of experience behind me, working with other people and, of course, myself watching my own transformation. But I hope this encourages you to open yourself to new information, new opportunities. So I thank you for watching this course or watching this lecture. And I look forward to continuing this journey with you in the following lectures. Thank you very much for watching 18. Meal Planning Blueprint--Defining Your Outcome: in this section of the course, we're gonna be talking about defining your outcome. Now, I know this might seem painfully obvious that you're doing this course because you wanna lose fat and maintain muscle or you want to build muscle or you want to do both. However, I think it's really important that way. Get very clear and very specific way you are right now with your physique so that we can ensure that your meal plan is gonna accurately reflect the goal that you want to achieve because where you are right now is going to determine where you stopped, whether we start with losing fat and maintaining muscle or whether we start with maximizing muscle. So there are two types of meal plans, and so I understand that there's gonna be two types of people. You're probably thinking. What does that mean? Brad, I want to lose fat and gain muscle. I want to do both and you know what? That's OK, and you can do that. You can do both, but you're not going to do both at the same time, because although there have been people out there that can do both simultaneously, at least when they first started. It is not the most efficient way of going about it. You can gain muscle and lose fat. Simultaneously, however, is not the most effective in the most efficient way and the most efficient approach. Because being in a calorie surplus and being in a calorie deficit to but the two different goals that are two ends of the same continuum on the same scale, you have one goal in this side, one goal on this side with different calorie needs. So we can't do both simultaneously. Well, you can. As I said, you can. Some people can do it, but it's not efficient. It's not effective. So in this course we're gonna split thumb. There are two separate goals. Two different types of meal plans. One mil plan will focus on losing fat and maintaining muscle. The second type of mill plan will focus on building maximum amount of muscle. That sounds cool, but we need to figure out where you are right now because I know in your mind you're outcome is to probably do both, and you can do both in this course you want you both at the same time. But figuring out where you are today so we can get you to where you want. Obey is what matters most in this lecture, so getting straight into it, there's a table, this table's from men and for women separating two different types of outcomes. Or technically, there's three different types of outcomes. There's bulking, there's cutting. And then there's maintaining. And then for here on that. This column, these two columns here we have for women and for men, some body fat percentages. So these percentages are old body fat percentages. Now we're going to start you on the correct meal plan based on wear. Your body fat percentage is approximately where your body fat percentages right now approximately doesn't have to be perfect, but approximately. And in the following lecture, I'm gonna show you how you can approximate what your body fat percentage is right now. If you want, you can. Going back to the lecture, I talk about measurement methods. Do you remember that lecture? If you go back to measurement methods, I talk about various types of methods you can use to determine what your body fat percentage is. There's decks is scans is by one Peyton's. There's the calipers or the skin fold method, their various different methods of different levels of accuracy. So go back to that lecture and refresh yourself. However, there is another method, which I also mentioned in that lecture, which I'll bring up again in the next lecture, where you can very quickly and easily with relative accuracy. Determine what your body fat percentage is now because you'll use that as a guide to determine where they were going to stop bulking or whether we're going to start cutting so mill plan time. So if you're bulking, in other words, we're gaining maximum amounts of muscle. And with that, we need to accept a gain and fat as well. Then we need to be on a meal plan where we were going to be in a positive energy balance or a surplus of calories. Remember that lecture we talked about that one? Remember, we talked about being in a positive energy balance surplus of calories to maximize muscle growth. That's one type of meal plan Now. The other type is, of course, cutting where we want to lose fat, maintain muscle, therefore, be in a calorie deficit or negative energy balance. That's the second type of meal plan. Now, which one do you start off on as a man or a woman? This one or this one? Which one is it? It depends approximately on what? Your body fat percentages. I use this as a guide to get people started on the right top of meal plan. So that's run this through is an example for you. So, for example, if you're a man and your body fat percentage is around 9 10 11 12 13% or below, then you would start on a meal. Plan to Boake, because if you look at your physical that body fat percentage, you have low levels of body fat and you want to add muscle because you're not happy with your size. Then you must must be on a meal plan that will put you in a positive energy balance. A calorie surplus. Therefore, you'll be bulking. And then what will happen is that because you're adding muscle at the greatest rate, you have to accept a fat gain. That's just how the game works. I can explain those mechanics and another lecture not in this course, but if you have enough people, ask me about. Read the reason why I'm more than happy to write a supplementary lecture for it. Your body fat percentage will increase. Will increase will increase. Maintain the surplus, maintain the surplus. Maintain the surplus. Positive energy balance Bulking, bulking your weight will increase on a week to week basis. It will increase. It'll increase. Same for went same with women no different. So therefore your body fat percentage will slowly increase until you get to about 20% body fat or above, and then you can start cutting. You can then change the numbers around on your meal. Plan to be in a negative energy balance so that you can lose the fact that you've gained during the booking process and then maintain the muscle that you've also built during the booking process. And then what happens by following? Exactly what we talked about in this course is that your body fat percentage will drop. Will drop, Will drop. Will drop because you're in a negative energy balance. Remember, body fat can only drop if you're in a negative energy balance. There. The rules. I don't make the rules that science we've talked about that as well can you see how these paces, they're all coming together and then your body fat percentage will drop. Will drop will go down. We'll go down. Same with women will go down, go down, down, down. And then when you get to somewhere in this range and it varies from person to person, that's why there's a range. You look at yourself in the mirror because ultimately that's what matters the most. It's like Are you happy with how you look in the mirror? And if you're no happy, then you can go back to bulking again. Therefore, you change the numbers in your meal plan and then you're in a calorie surplus and you do the same thing all over again. You building Maximus and muscle, you putting on some fat, the body fat percentage will go up, will go up, will go up, up, increase, increase and then you get to 20% and above. And then you change the numbers around and you start cutting and cutting. Take the federal cut. Take the federal fat fat Gone, gone, gone. Maintain muscle, maintain muscle calorie deficit, calorie Deficit! You're going to get sick of me because I mentioned these terms to you over and over again. You'll be an expert on this. By the end of it, I can assure you, for a woman, it's the same story. If you're 15 to 17% or thereabouts or below and you're not happy with your physic, you want more tone. And women tend to use the definition or the terminology tone but tohave tone. You must have muscle because muscle definition is what gives muscle tone. Muscle tone is muscle. If you don't have muscle, you can't have tone. You won't have that tone look, you'll just be skinny fat. We talked about that as well. And skinny fat is not the aim of the game. So if you're 15 to 78% I didn't percent 19% approximately, and you wanna add muscle. Then you'll start on a meal plan, which will mean you'll be in a calorie surplus. It's called bulking. It's the same story for you as well. It doesn't change, however. It means that for a woman that you'll gain muscle at a much slower rate than a man because you don't have the same level of testosterone as a male as a man, unless you're taking very good steroids and very good anabolic steroids. And even then, when you're on steroids, you have to work really hard to get that chunky, bulky look that most women don't want. But women can gain fat at about the same rate as a man, but they can't build muscle at nearly the same rate because, as I said, naturally, without steroids, naturally, you don't have the same level of testosterone. You won't just wake up one day being bulky and chunky. It just what happened. That's not the reality for a woman that's going through a transformation. So for a woman, it's the same story as a man. You're just not gonna gain Muscle is rapidly will take you longer, but then you won't need nearly as much Muscle is what you think. You might need to have that great physic that you've always wanted. So for a woman, if you're 15 to 78% 8 a 9% or below your meal plan type is going to be one in which you're gonna be a calorie surplus, and you gonna maintain that surplus and you're gonna do heavy resistance training because it's the same game the muscles on a woman physiologically the same as the muscles on a man . That they work physiologically the same way they break down and they rebuild is that you don't have the hormone of testosterone. You do. You don't have as much of it as a man for that to be as fast to to rebuild as fast as a man , to build Aziz quickly as a man. So then you'll have to accept same with the man you have to accept again and fat. It's completely normal. And then when you get to when you're bulking your body fat percent jewel increase, increase increase. But you're keeping a body in a positive energy balance. You're building muscle, you're getting a little bit of fat, and then your body fat percentage is increasing, increasing, increasing, increasing. And then you get to about 25% or above body fat, and then you change your meal plan numbers to be in a calorie deficit. So therefore you start cutting, and by doing that's the same story for a man. You want to cut the fact that you've gained during the bulk, but you want to maintain the muscle that you've also built during the bulk phase. So can you see both amendment went for men and for women that are watching this, that it's a cycle of bulking and cutting between a range of body fat percentages. When we get to one limit, we change the numbers. We fall down to another limit. We change the numbers. We then build up to another limit. We change the numbers. We cycle between cutting and bulking, cutting and bulking. You don't cutting and bulking for the rest of your life. Most people only need to cut in bulk two or three times before they get to this lovely phase here called maintaining, which, technically there are three outcomes that people wanted it both. Technically, there's one outcome that most people want. They want to have a physic that they can maintain for life. But to get to that outcome, there's stages that you need to go through. So these stages are the stages of bulking and cutting, and so you will cycle between bulking and cutting two or three times by doing exactly this , as I talked about in the table, you hopefully you followed me in the table before you get to this awesome, fantastic phase off maintenance. Maintenance doesn't mean I'm in maintenance right now. Maintenance doesn't mean that you stop training. Maintenance doesn't mean that you just ate anything you want because I value my health. And so the concept of a transformation being a lifestyle becomes an important factor. Because if you don't consider health and fitness is a lifestyle, then you're not gonna maintain the results for very long. For May I don't just ate whatever I want, but I don't have the urge to eat whatever I want. That's the psychological difference is that I eat brown rice and kin wire and I have protein shakes because I enjoy brand rise. Kim. What protein shakes. I enjoy simple foods. I enjoy nutritious foods, so you'll get to this maintenance phase. But there are intermediate phases that you'll need to go through first. Now, this is a fantastic, fantastic way. I mean, the most effective way to build muscle and lose fat, you know, in this whole transformation process. So if you're not sure where your body fat percentage is now, hang in there because if you don't know what it is now from other measurement methods, like Texas scan and bod pod and submersion testing and so forth. Then hold. Hang in there. Because in the next lecture, I'm gonna show you a chart. And with relative accuracy you can determine what your body fat percentages. And from that you can come back to this table and you could go are so as a woman, I'm seeing it about 18 19% and I want to add to muscle to my frame. Therefore, the meal plan type. Well, that means that will be bulking that I will be in a calorie surplus. And so therefore, that's going to be where you start that is going to be your starting place, and then your journey will begin, and then we'll get into the meal plan creation process. And when we start crowding meal plans, I'm gonna teach both types of people whether your your journey is beginning as a bulk or your journey is beginning as a cut, I'm gonna teach apparel both in parallel. I'm gonna teach you the strategies for designing mill plans around two specific outcomes. Bulking and cutting. So I hope this makes sense to you if it doesn't make sense to you. Please send me a private message and tell me I'm very open to feedback. And I love explaining this to people. And I love teaching people, and I'll do anything to try and get my message across as clear as possible. This is not an ego trip. For May I really impassioned about teaching this and I want people to understand what my methodology is. So I hope you've extracted value from this. I hope that you're able to determine where how you can determine your starting place right now so we can get you to where you ultimately want obey. So I look forward to the next lecture because in the next lecture, I'm gonna show you how to determine with relative accuracy. Want your body? Fat percentage is right now. Thank you very much. Stick with me on this journey. We're gonna get through it together. Thank you very much for watching. I'll see you very shortly. 19. Meal Planning Blueprint--Finding Your Body Fat Percentage: I'm so excited that you're still with me on this awesome journey to transform your physique and take your body to a whole new level. In this lecture, we're gonna talk about how to determine with relative accuracy what your body fat percentage is. It's gonna be really cool, and it's not gonna cost you anything. So it's the cheapest form off determining what your body fat percentage is now. The reason why, as I've already discussed with you in the previous lecture off, determining what your body fat percentage is is because we need to determine which type of meal plan we're going to start you out on. So we need to determine that if your body fat percentage is X, for example, then you need to be on one type of meal plan. If your body fat percentage is why, then we need to put you in another top of meal plan. Okay, so we're using your body fat percentage to determine where they were going to start you on a meal plan for maximum muscle growth or a meal plan for maximum fat loss while maintaining muscle. If you already know what your body fat percentage is you do not need to do this lecture because if you've already determined that through getting a decks of scan done or by using any other measurement method that we talked about in a previous lecture such as Dexter scan bought pard, submersion, testing and so forth. If you've already determined your body fat percentage that way, then you do not need to do this like show. This is really for people that have not determined what their body fat percentages. And as a little side note, you're probably wondering where my head has gone. Usually I hide down here in the bottom right hand corner, and I'm always with you in spirit. I'm usually down here. My big head is down here chatting away talking to you about, you know, the principles and the science and all the fun stuff to do with transforming your physic. Right. And I usually have a little bit of a wire that hangs out of my ear so usually see may hiding in this corner ivy here. Now, unfortunately, I've had the turn on my cameras off because I need to be able to present this lecture to you in a way where I could get the message across by displaying the images on the next slide in full screen mode. So therefore, my fat head has to disappear for a while. So I apologize about that. I do promise you that I am coming back and I'll turn the video back on in the coming lecture. But for this lecture, there is no video. So of course you can hear me. I am still here and I'm still with you in spirit. And we're on this journey together. Remember that. So we'll get back on track again and get back into what really matters, which is right now, we're determining what your body fat percentage is now. Women on the left, men on the right, just the right state, the obvious right there. So you'll see that for a woman that looks like this, she will have a body fat percentage that it be around 15 17%. And for a man that looks something like this, his body fat percentage is going to be around 8 to 10%. Okay? And these are approximations. They're not accurate. They're just approximations. And in this course, in this whole course, we don't need to be precise about everything. We just need to be approximately correct. So when you look at your physic in the mirror a man, a woman and you want to determine what your body fat percentages, you will come back to these charts and then you'll look at which physic your body most likely fits. So, for example, if you look at the mirror as a male and you look like this, that's fantastic, because it's an opportunity to transform. And you know that if you look like this approximately, your body fat percentage is going to be up here and 25 30% Mark, If you look like this, then you're gonna be around 35 40% and beyond. And as a woman, the same applies. If you look more like this or this or any one of these physics, then correspondingly, your body fat percentage will be approximately these numbers. But I need to let you know that these body fat percentage charts really depend on how much muscle H of these subjects have, because if you're at as a male, if you're a 25 to 30% and you're thinking Oh yes, I just want this physique over here. I want this 8 to 10% physique. It's very achievable. It's very doable. And if you stick out my course, I can assure you you can get down 8 to 10%. But I can't promise you that you're gonna look exactly like this guy here at 8 to 10% because this guy has had underlying muscle, which has allowed him to look like this with eight a temp up to 8 to 10% body fat. You might not look like this at eight attempt, but 8 to 10% body fat. If you're like this and you've never trained before, however, you can get to this if you bulk and you cut a few times and I talked about that in the previous lecture. If you bulk and cut a few times, you'll be able to get to a physics something like this at about 89 10 11 12% and I can assure you'll be very happy with that. So therefore the same applies for women. If you're in this range over here, the sorry with my highlighter. If you're in this range in the bottom here, or even the second row, and you were to get two more leaner and more of a leaner physique. More like this woman here. I can't guarantee that you will look like this at 15 to 17% body fat, because this woman has. She has the underlying muscle that allows her to look like that at this body fat percentage range. And if you've never trained before as a woman and you're down here, you won't have the underlying muscle. Therefore, when you get nice and lane, as in when you chopped and all of the body fat, you probably won't look like this at least to begin with. So that means when you get to something like 15 16 17 18% then it's time to bulk. Then it's time to change your meal. Plan around and add calories to put your body in a positive energy balance. Do some heavy resistance training so that you can build the muscle and accept that there will be a fat gain as well as I talked about in the previous lecture. And then you can build that muscle and then your bulk a little bit, and you will put on some body fat percentage that is normal. And then you can start cutting again when you get to the top end of your body fat percentage and then go back to allay number and you'll look more like this. But for men and for women watching this, then, for most people that have never trained, in fact, everybody that has never trained in the gym before effectively will need to bulk and cut a several times to get to the physique. Ultimately, that what you want ultimately so that you can maintain it if we go back a few slides to this table here. And I mentioned this table in a previous lecture whereby if as a man, you look at this chart and you see that your body fat percentage is 20% or above another word, your physic looks like this. This guy here or this guy here or this guy here and above you go Willem approximately 20%. Then you go back to this table here and go, OK, so I'm 20% or above as a man. What does that mean? I go and start cutting. Therefore, I need a meal plan that's gonna put me in a negative energy balance. That way I can chop down my fat down to 1918. I can chop down my body fat percentage. Get Lena. Lena, Lena Maintaining the muscle that I have until I get to What body Fat percentage can you remember Until I get to a body fat percentage? Around this range is a male. You may not look like this until you get to a body fat percentage in that range off about 9 10 11 12%. Then you can look at your physic in the mirror and ask yourself, Am I happy? Do I want to add more muscle? If the answer is yes, then you need to change your meal plan type. You need to maintain a calorie surplus or positive energy balance. As a woman we got back. If your body fat percentage is if you remember, we go back to the table and we're working together on this as a woman. If your body fat percentage is 25% or above approximately. In other words, if your physique more looks more like these physics here in these two bottom rows, then you must start with a meal plan. Type where you're going to be in a calorie deficit so that you can reduce your body fat levels down to Lena levels. And then you can make a decision on weather. You need to bulk or not. And when you lean down and you get down to say 15 to 17 or 18% then you can look, if a Zaken go Am I happy with it? Dough? I want to add some more muscle. Do it. If the answer is yes and you go back to the table, it's the same story. I hope this makes sense. Then you go on to change your meal plan back to being on a bulking plan again, back to being a calorie surplus. And then you keep bulking, adding muscle, adding fat, adding muscle, adding fat, by the way, you're not gonna be adding too much fat because you're gonna be building muscle and you're gonna maintain a negative. Sorry. Gonna maintain a positive energy balance until you get to about 25% and then you can go back to the table and then you're gonna stop cutting again, remember, 25% or above, then you're gonna be on a calorie deficit again, we're going to start cutting. So this is a visual representation off what you'll be doing, a man, a woman to determine what type of meal plan that you you'll be on and that you'll be cycling between a bulk and a cut until you get to the physic that you want until you get to a physic that you ultimately want to maintain. And I'm a realist. I like talking about things that are really and that is sustainable because I really care about that. I'm really passionate about not just maintaining not just achieving a great physique, but how you can maintain that. Because these physics here are not maintainable. These physics here is what bodybuilding women and men take to the stage for 1 to 2 days. Maximum because it's not healthy for a man or woman to be a such a low body fat percentage , because you do need a certain amount of body fat to survive, and then above that you need a certain amount of body fat to actually sustain. So for a woman, ah, woman can. Happily, a woman that looks like this or looks like this can happily sustain these body fat percentages between 15 and 22%. But more accurately, most women that I know that I've worked with that I've spoken with that. I know that a competing can maintain 15 16 17 18% 18% all year round comfortably. Anything less than that I find in my experience with working with women is not sustainable . And it's certainly not healthy because you get to a point for women where they start skipping their period. And some women that compete on the stage actually use their period as an indicator off went to stop cutting and in my opinion, is on a very effective way in terms of health. But some women do that, and from men wonderful percent is not sustainable. Now you'll see that for a man that 124% whose stage ready, By the way, these top three physics are stage. Really, you could take these top three physics to the stage for a woman. These top two physics here, these ones here. The 1st 2 squares are stage ready, and you could probably take 20 to 22% of the stage as well, but 15% around that range closer to 15% is more stage ready and seven or 8% is more common , depending on the federation, depending on many different factors and looking to go into the details of that. But I just want to loot Teoh. I'm gonna explain to you that a woman will naturally carry more fat than our man. And you'll see here that a bodybuilding manat, wonderful percent right, has approximately less approximately 5% less body fat than a woman who's also bodybuilding . Can you see the difference? About 5% here and about 10% here. So for for a woman 15 16 17% is completely sustainable. For a man, 89 10% is very sustainable. I consist personally, I can sustain 9% body fat. I've done it before, so to give you realistic numbers in what, in terms of what sustainable 89 10% is very sustainable for a man, 7% is sustainable. For some men, 6% can be sustainable. But I don't know many men that can sustain 6% all year round, but it's more common for a man to sustain quite happily 8 to 10% all year, round without stressing every moment about calories and macronutrients and so forth. So this is a little bit of a long lecture, but I've made it long because I wanted to really enunciate realistic body fat percentages to strive for, and that if your this body fat percentage is a man or this body fat percentage is a woman, that it's not sustainable to try and achieve these body fat percentages in the top left hand corner. And what I said was sustainable as in maintaining or year round. It's just not possible without affecting your health to some degree. So I hope that you've taken some value from this, and this is a fantastic chart that you can use. I apologize, my highlighting there, I'll just remove it all. But this is a fantastic chart that you can use to compare your body fat percentage against your physique to determine with relative accuracy what that is. And then you'll use that body fat percentage to go back to this table and determine whether you need to start by bulking already. Need to start by cutting, and then you cycle between the two bulking and cutting, and you get to the phase on the stage where you're ready to maintain. So again, I thank you very much for watching this lecture, and I hope that you've extracted value from this. And if you need to come back to this child any time, you could just play this video and then you can look at this chart. So thanks once again for listening to May. I promise. My head is coming back, and I look forward to getting to the nitty gritty ease off meal planning in the up and coming lecture. So thank you very much hanging there. It's a lot of information. It's fun and it's exciting. Thank you very much for listening to me and I'll see you in the next lecture. Thank you very much. 20. Meal Planning Blueprint--Cutting And Bulking Expectations: in this lecture, we're gonna be talking about cutting and bulking expectations now, the reason why I decided to include this lectures because I believe it's absolutely essential that we get your expectations under control because most people that quit a dietary program or some kind of regimen of some type most of the time. The reason why people quit is because they expect results right now, and when they don't get results right now, then they give up. So it's important to in this course give you an idea of what to expect when you're implementing these meal plans that we're talking about, other a meal plan to maximize muscle growth or a meal plan to maximize fat loss. Because if you don't have these expectations in your mind, then you won't know what to expect from one week to the next to the next to the next. So it's important that before we get into the mechanics of building these mill plans that we get absolutely clear on what you should expect when you're going through this journey of transforming a physic from one week to the next. So that's why I decided to include this lecture so hang in there with May because some of the things that we're about to talk about in the next one or two slides some of that is revision revision from previous lectures. Other stuff in the slides is new information, and I think it's important that we go over some of the things we've already talked about just so we can cement it in your brain so that when you when you are on your own and implementing these meal plans, you will know exactly what to expect and you won't be surprised and then you won't give up . So let's get straight into it. Well, firstly, talk about the expectations. The things that you're likely to expect will happen when you implement the meal plan specifically designed to maximize fat loss and maintain muscle to starting with that. The first point is that you must think fat lost, not weight loss. Now we've talked about this in the very beginning because the name of the game is not to lose weight. Okay, because if your psychology is to lose weight, then you're gonna behave in a way by over training in the gym by doing excess cardio by starving yourself by not getting as much protein and so forth. The remember the skinny body recipe. The recipe to a skinny body, a skinny fat body. Well, that means if you have the psychology off weight loss, then you're going to behave in a way where you're gonna achieve a skinny fat body and you don't want that. So therefore, in this course, we're thinking we're changing our psychology so that we're going to be thinking about fat loss and maintaining muscle as opposed to white loss. Okay, so I've already we've already talked about that in a nearly lecture. So the psychology change is that when we're in a calorie deficit, when we're maintaining a negative energy balance to maximize fat loss, we wanna maintain muscle. It's not about weight. Loss is about fat loss. The next point is the goal is to maximize, say, fat loss while preserving muscle. I just mentioned that right now severe deficits caused muscle loss and irritable nous. Now, what that means is that when you're dieting to maximize fat loss, you do that by maintaining a negative energy balance or a calorie deficit. Now there are certain levels at which you can set that deficit, so you have a maintenance level of calories here, the amount of calories that you need to maintain your weight. Remember calories in calories out to maintain your weight, and then you have a certain number of calories below that to create a calorie deficit. Now there are certain levels, but woe maintenance level, which are either more conservative, moderately aggressive or aggressive, so the level off the deficit will determine how quickly you'll lose fat. However, there's a consequence to having a severe deficit. In other words, if you are at 40%. In other words, if you set your meal plan so that your daily calories are going to be 40% less than what your maintenance calories are, that's considered a severe deficit. And so, yes, you will lose fat, but you have. You run the risk of also losing muscle as well, so we'll talk more about deficits in the next two or three lectures. So but I just want to touch on this point because it's important to understand that we need to create that deficit. Remember, we need to create a deficit to lose fat, but we can't goes too far because going too far the extreme of going too far is starvation . And we're not going to that level because that means you'll lose fat muscle and you'll just be miserable and you re skinny fat. But they were not going to that level. We're gonna create a very slot deficit so that we can maintain your mood, and you can be, you know, metabolically healthy as well. Just here. So the deficit that we will create that is a good starting place is 20% less so in other words, aiding 20% less calories every day, maintaining that every day, 20% less calories than what you need to maintain your weight. 20% is a good starting place, but we'll talk more about the different types of percentages because it does depend on how much body fat percentage you currently have. OK, but 20% is a good starting place to maintain your mood. So, you know, irritable and you're not angry with people get snapping of people and so forth. So when you are a meal plan to maximize fat loss, you should expect to lose up to £33 per week off fat. Now That's 1.5 approximately 1.5 kilograms per week. Now it doesn't mean to say that you're always going to lose £3 every week, a 1.5 kilograms every week, because again, the amount of fat that you lose every week depends on how high your body fat percentages. So, for example, if you're a guy watching this and your body fat percentage is over 25 30% body fat, then you could expect to lose £3 per week for the first month or so. But then you'll find that as your body fat percentage gets lower and lower and lower on a calorie deficit of meal plan, you'll find that that amount of fat loss will drop so you may go down to £2 per week or £1 per week. That's totally normal. If you're a 10% as a guy, if your body fat percentage is 10% then I can assure you you will not be losing £3 per week. It's gonna be much less than that. It could be less than £1 per week, so it's not a fixed number. This number would change depending on your body fat percentage. You should expect that if your training in the gym and you should be in terms of lifting heavy weights, you don't have to train in the gym. It's not for everybody. You can try and outside the gym in the park using whites with some kind of training you should expect to lose some kind of strength and energy levels will be a little bit lower because you are at a calorie deficit. But that's the point of losing. Fat is we need to be at a calorie deficit, so you need to expect that you will lose some of your strength in the gym. You will lose some of your energy levels. You're not going to be pumped all the time. They're gonna be times they're going to be a little bit deprived of energy. But you're not gonna be starved and you're not gonna be dragging yourself around. But it's just gonna be, you know, small drops and your energy levels. There were times where you'll have slight cravings, completely normal. We talked about craving control in a previous lecture, and I talked about strategies about how you can mitigate cravings when you're in a calorie deficit. If you can't remember that, go back to that lecture and check it out. But there's something else to mention is that when you're in a calorie deficit, your body will not be able to synthesize muscle proteins effectively. That's why if you're sitting up your meal plan to maximize fat loss, you can't maximize muscle game. You just can't that directly in conflict. The research says that it's in conflict. The reason being goes into the next scientific reference, which is when you're in a calorie deficit. You have a reduction off anabolic hormones. Anabolic hormones like testosterone, a directly linked to muscle protein synthesis. In addition, when you're dieting to lose fat and maintain muscle, there's an increase in cattle. Bolic hormones catapulted Coleman's cause your muscles to break down. So we're thinking along the lines of quarters all and adrenaline, cortisol and adrenaline Ah, hormones that have a negative impact on muscle growth. They cause muscle to break down, and so you have a reduction off testosterone and you have an increase in quarters ole because you're in a calorie deficit. You have these factors working against you. That's why it's more difficult to build muscle when your calorie deficit so moving on, we moved to the next slide where we're talking about. If we're sitting on a meal, plan to maximize muscle growth that these are the expectations. These are the points that we should expect when we're on our journey to build maximum muscle on a mill plan for that's going toe. Put us in a positive energy balance or a calorie surplus. So the first point is that you must get enough protein because if you want to build maximum amounts of muscle, you need to get enough protein every single day while you're training and in this course is 25% of your dialling calories. It's 25% of your dialect calories. And there was Ah, we looked at this when we talked about protein in the previous lectures, when we talked about the number rangers. But in this course, if you're bulking, you'll get 25% of your calories of your daily allowance from protein. In addition to that, to consistently build muscle over time, you must consistently remain in a calorie surplus consistently. You can't just remain in a surplus for one or two or three days or a week or two weeks. Even you might need to remain in the simplest for three months. Consistently remain in the threat in over a period of three months. Remain in a positive energy balance, which in this course I teach that the surplus to create, to create to put your body in a positive energy balance. To remember, we have maintenance level of calories is to eight about 10% more calories than what your body needs every day to maintain weight. If you ate about 10 to 15% mawr calories than what your body needs every day and you sustain that, you'll gain weight now in terms of gaining white. If you do not do any resistance training whatsoever, this is for men, and for women you're gain fat. All of that weight that you'll gain wall in a calorie surplus will be in weight. In fact, alone, because remember, fat gain and fat loss is contingent on whether you're on a calorie deficit or calorie surplus. Now, if you're in a calorie surplus, then your body is anabolic. You have reduced levels of cattle, Bolic Holman's in addition to that, if you're training and doing heavy resistance training. You're breaking down muscle fibers while you're in a calorie surplus. What is happening is that those excess 10% calories are getting petitioned so some of those calories will go toward building muscle. And some of those calories will be in excess, and they'll go towards stored fat so you will build muscle and fat while you're in a calorie surplus, doing heavy resistance training. So again, if you maintain a positive energy balance, you have a maintenance level of calories, and you re 10 to 15% more than what you need to maintain your weight. You're getting enough protein. Remember, you're doing heavy resistance training than the excess calories that you're consuming. Part of that will be petitioned to building muscle on repairing the muscle that you breaking down through heavy resistance training and then the other half of those calories. Approximately part of those other calories will go toward fat stores through a process called petitioning. However, that only happens if you're doing heavy resistance training. Now this applies to men and women, and when I say heavy resistance training, I'm talking about heavy whites. Women. Yes, this does apply to you as well, Not pink dumbbells. I'm not gonna talk about the mechanics of training in this course. That's for another course. But if you want maximum muscle growth, you must must lift heavy weights. You must. Otherwise, you will not build maximum muscle at a maximum right wall in the calorie surplus. You'll, of course, have increased energy for your workouts. That's that seems obvious because you're gonna be 80 more carbohydrates and carbohydrate will give you more energy. Okay, In a calorie deficit, you won't be. You won't have as much energy because you are in a calorie deficit now. Ah, huge surplus is not necessary to build more muscle. You only need about a 10 to 15% surplus. You don't need to go 30% or 40% or 50%. Some guys go way over the top of their maintenance. And what's happening is that the body will storm or fat than it will produce muscle, because the body can only if you're natural is in other words, you're not on steroids. Anabolic steroids. Your body can only produce so much muscle, but it has no problems producing fat. So if you have a huge surplus, then you'll have more fat stored than what your body will produce in muscle. So that's why I say Keep your surplus at about 10 to 15% above your maintenance level of calories. Okay, you must accept the fact game. This is completely normal. You should gain weight If you're on a surplus of about 10 to 15% you should gain weight at a rate of about £1 or half a kilo per week for men and about half that for women every week. And you should expect a ratio gain off £1 of fat to £1 of muscle or half a pound of fat toe, half a pound of muscle. I'm using pounds because I have a lot more American friends out there that are my audience . So for my Australian friends or anybody else that uses metric, you just have the number in pounds. So in this case, it's going to be half a kilogram per week for men and about 250 grams per week for women every week, a guy just to keep it simple. So anything greater than 110% T D e or your maintenance level of calories will mean that your body will store more fat than muscle during a bulk, and you don't want that you want a mild surplus. Only you will hold more water than usual because you're eating more carb. Therefore, your water attention is going to be higher, and you're gonna have this puffy look. A guy completely normal. You'll get sick of aiding. It's completely normal because you're any more calories than what your body needs. You will get sick of aiding, trust me, and then when you are finally ready to change the numbers around and go into a calorie deficit, you be like, Yes, I don't have to eat as much food. And then you'll get sick of that process because you like I just want to eat some food right now. So it's completely normal to be sick of food. Now it's not a free for all. You being in a bulking doesn't mean going out and eating pizzas every day. It means still getting 80 to 90% of your calories from nutrient dense foods and about 10 to 20% from your favorite indulgences. So I've gone through this very, very quickly because I'm restricted by time, so hope that I've got the information across to you about what to expect when you're in a cut. In other words, when you're dieting to lose fat and maintain muscle and what to expect when you're in a bulk, in other words, you want to maximize muscle growth. And remember, these are the weight gain numbers that you should expect for men and for women. It's about half for men, so it's about half of women than what it is for men. So expect again about if you do the bulk correctly. It's about a 1 to 1 ratio. OK, off fat to muscle. So that's being petitioned exactly 50 50. So I hope that this is being clear. I wanted to be really clear and concise. We've talked about many of these points in previous lectures. If you have any other questions about, um, please feel free, send me a private message. I'm more than happy to help people to understand the principles in greater detail. I have gone through this lecture a little bit quicker than usual, but please send me a message more than happy to help. So thank you very much. I hope that I've clarified what you should expect when you apply the meal plans in the week to week basis. And again I thank you for watching and I'll see you in the next life. Thank you very much. 21. Meal Planning Blueprint--Step 1. Calculate Daily Calories: Welcome back. This is the very beginning off our process that were about to follow to create our fabulous meal plans. This is step number one of a series of steps. So Step number one of five. Now, the very first step one that we're on right now is made up of a series of three smaller steps. Step one, Step two. Step three. OK, now the purpose off this lecture, the purpose of this step is that we want to calculate how many calories you need every day to survive. We need to calculate how many calories you need to maintain your current weight. So in more technical terms, don't get too caught up on the terminology. You would have heard this before when we went to the We're talking about vocabulary. Earlier on in the course we mentioned, T. D E E was one of those terms. Do you remember what it stands for down here? As a reminder, it stands with total daily energy expenditure, so it is an approximate number of calories that you need every single day to maintain your weight. You're probably thinking, I don't care how many calories are need to maintain my weight. You're doing this course because you want to lose fat and you wanna build muscle. Not to maintain the reason why it's important to calculate T D e e or maintenance level of calories, and so that we can create a baseline so that we can determine how many calories you need to maintain the surplus To build maximum muscle or how many calories you need to maintain a deficit, all lose maximum amount of fat or maintaining muscle. Remember what we need a baseline. We need that foundation so that we can leverage from it and determine how many calories were surplus. How many calories for a deficit, But it begins by finding out approximately where you stand in terms of how many calories you need to maintain your weight. So this is going to be an interactive exercise. I don't just want you to sit there and watch me passively as I go through these simple calculations. So it like for you to go and get a calculator right now so that we can work through this together so that by the end of this lecture, you will know approximately not exactly, but approximately how many calories you need to maintain your weight. It's gonna be a fun exercise. We do it together. I have actually got my calculator here, which is an old Samsung s five and have a note pad here. Honestly, that is not this is not a chemistry lecture. We're not really going back to school. So follow along with me. This is going to be fun. I don't want to do this on my and I've already done this for myself many times and for other people. So let this be interactive and work with me on this. So the first thing we're gonna be doing is we're going to be calculating out B m. Ah. So if you have looking to screen there be a mass tangible basal metabolic, right? That was something that we talked about in the vocabulary is well at the beginning of this course. BMR basal metabolic rate. Basil means base metabolic rate. So base metabolic rate is how many calories you need to survive right to run your organs. It's how many calories you need to watch Netflix. Just think of a like that. Be a Mars, the amount of calories you need to watch. Netflix because essentially you're sitting on the couch, but you're still burning calories because your brain is still functioning and your heart is still pumping and your liver is still working and everything else so those organs in your brain and everything else record respiratory functions. They will require calories to function. So that is being mom now. T D E A is the total amount of calories you need every day. Okay, so you have BMR here and we have total energy expenditure. Total daily energy expenditure. So BMR plus the amount of activity. I said. I worry too much about that. So then we go to be in my we calculate be Emma. How do we do that? There's a calculator, an online calculator that we can use Really cool. It's free, doesn't cost anything. In fact, we can go to it right now. So over here I'll just drop. This is my little recorder and we'll go straight to our calculator now to get to this. All we need to do is we just go to Google and type in catch McAda Oh, and it comes up for us automatically, which have been catch Makato formula just exactly as you see it, and then we hit enter, and then it will come up with some such results and then would be the probably the top one on the list on your search results as well. And then we'll get to this page where we'll have access to our online calculator to calculate IBM are now. All you need to do is you need to enter in your white and you need to enter in your body fat percentage approximately so your approximate body fat percentage and then don't forget to change the unit. So for my American friends, you change that the pounds and then for everywhere else you change that two kilograms, so make sure you're working the correct units, but all you need to do is entering your weight, for example, are like working in pounds because as a pilot, I fly American planes and we used imperial measurements a lot, so I'm very used to working with pounds. So, for example, put in £205. Now, obviously, this is for a male. If you're a female, you put in your weight and your approximate body fat percentage as well. By the way, you're thinking What is my body fat percentage? While we calculated this approximately in a previous lecture, when we talked about body fat percentage you remember those charts Female on the left, male on the right. We could approximate how maney Based on how you look in the mirror, compare it against the chart. What? Your body fat percentages. Or you can go and use a different type of measurement method. You can go and get a decks of scan, for example, or you can go and get a bod pot or by on pains test or a skin fold. Now, accuracy does very depending on the measurement type. Okay, but we don't need to get too caught up and so focused on getting the exact body fat percentage plus minus 1% body fat from your actual body. Fat is acceptable because this calculated is only going to give you a rough estimation. Anyway, In fact, all of the calculations that we do are going to be approximations. Okay, so in this example, just say I'm using a £205 male with a body fat percentage off. Say, for example, 17% okay, and I calculate and then it calculates that my BMO whoever's bm of calculated is about 2000 . Or write this down. 2000 and 37 calories, 2037 calories So we brought that down. So hopefully you're doing your own calculation right now. At least you could pause this video, go into your calculation on the same calculator, then come back and resume the video. Okay, So don't worry about the decimal point and that it's just being ridiculous. 2037. Don't worry about rounding. You can round the number up if you wish, but remember that this is an approximation. So then we'll go back to our slide. We've calculated at BMO using the calculator. Then we go to Step two, determine out training commitment. So he followed the little black arrow and we go over to this table here and it says in the columns, training hours per week. So this is where we need to make a determination. Well, you need to make a determination. I've already done this. How many hours per week you plan on training their training. Convene anything from going to the drink Jim and lifting weights or playing soccer playing sport. If you like kickboxing, if you like boxing. If you like badminton. If you like swimming, skiing and snowboarding, that's all classified as activity because you're burning calories whenever you're doing those activities. But just remember that if your goal male or female is to build maximum amounts of muscle, you'll need to, you know, in your training commitment, say, five hours per week. Then maybe three out three hours per week could be lifting weights and then two hours per week could be playing sport. You need to make that decision. So in this column, we need to decide how many hours per week approximately. Do we plan on training? Four hours, five hours? Six hours means that we're going to use this factor here. 1.35 right. You get the picture. Six plus hours. 123 You use 1.2 and 1.5, respectively. Okay, So if you plan on training five hours per week, lifting weights in the gym or doing five hours of kickboxing every week, then you're factor will be 1.35 So then what do we do? Is we take 2000 and 37 which is this number here that we calculated using a catch McConnell calculator. I just got back into my calculator. So we go 2000 and 37 and we multiply that by what we multiply. That by 1.35 because Step three BMR multiplied by our training factor is going to give us how many calories we need to maintain our weight. Now, what calculation did you get? So it's gonna be different to mine because you're doing your own calculation. Remember? So the calculation that I have received is 2749 calories. Now it's going to be different for you because you would have put in your own weight and you would have put in your own body fat percentage if you like. For this intensive for this purpose, you could just go back and use the exact numbers that I'm using in this example. And then, after the video's finished, you can go back into your own calculation. That's completely OK as well. So 2749 calories is out T D E A. So that's fantastic. Now we've calculated our baseline. We've calculated that in order to maintain our weight off £205. We need to eat 2749 calories every day, based on doing between 4 to 6 hours of training every week. Again overpaid, we need to a 2749 calories, approximately not exactly. It is approximately. That's how many calories we need to eat every day to know only survive, but also do activity between 4 to 6 hours per week. So that's maintaining our weight. If we eat that amount of calories every day based on training 4 to 6 hours a week, we're gonna maintain £205 and that's all there is to it. Okay, so now that you've calculated by the T d. E that I've calculated you've gone through this process with May, you would have gotten the same numbers, or you've gone through and you've used your own numbers. Keep that number handy because we're going to carry that number Ford into the next step. Step number two. So I look forward to seeing you in the next lecture. I'm not going too far away. I hope this makes sense. And in the next lecture. We're going to continue on without calculation, so I will see you very shortly. Thank you for watching. 22. Meal Planning Blueprint--Step 2. Calculate Daily Target Calories: Welcome back Step number two of five. In this step, we're going to calculate how many calories you need to either maintain a surplus, the maximum building, maximum muscle building or maintain a deficit for maximum fat loss. So just a bit of background before you go any further is that now, by now, you should already know where your starting position is. In other words, you should already know based on your current body fat percentage, you should know by using that table we looked at before whether you're going to design a meal plan that's gonna put you in a calorie deficit for maximum fat loss or design a mill plan that's gonna put you in a calorie surplus for maximum muscle building. So now what we're doing is that we've already calculated how many calories we need to maintain our white in this section. We're going to talk about deficits and surpluses because now we need to calculate how many calories you need to aid to successfully bulk. Oh, uh, how many calories you need to eight to successfully cut or my intended calorie deficit. And the only way that we can calculate these numbers. So total daily calories that we need to maintain a surplus or total daily calories that we need to maintain a deficit is by using the number that we calculated in the first step, which was their maintenance. Remember, we've using a maintenance level of calories out T d d t d e. To find out how many calories we need to maintain our surplus or how many killers we need to maintain our deficit. So that's have a look at this slide and you'll see that I've lighted out as clear as possible. At least that was my intention. So the first section is all about calorie deficits. All about cutting is a few guidelines related related to being on a meal plan, where you're cutting where you're trying to maximize fat loss. There's a few guidelines on maintaining a bulk being on a bulk meal plan or a calorie surplus meal plan. There's anyone guideline there. We have talked about a few other guidelines for both the deficit and a surplus in a previous lecture, so there's a few things here that I'm going over on a little bit. I'm repeating myself a little bit, but I'm doing it deliberately okay. And then the very last section is a few of the calculations guy, which is the fun stuff. I like that stuff. Okay, so, firstly, I'll just talk a bit about cutting. So for my audience out there, which will be most of my audience statistically, I find that most of the people that I come across usually carry more body fat than what they need. And so most people usually will start on a meal plan. That will mean that they will be a calorie deficit to try and reduce their body fat percentage right down to safe levels. Right? And then they make a decision based on whether they like the look that they have and whether they need to change the numbers around two, then being a calorie surplus to build maximum muscle. But as a starting point, most people find that they'll be on a on a meal plan to be a calorie deficit. So that's why I've put that is number one here on my on this slide here because it's a starting point for most people. So most people watching this hopefully you've already you are well aware off what your starting position is so you know very clearly that you need to cut. You know very clearly that you need to bulk. OK, so for those that are wanting to bulk those that have low enough body fat percentages, both male and female, if we go back to that table, remember, we'll go back to that table now, this table here. So you've determined by using this table from an early election what you need to do, whether you need to start bulking or whether you need to start cutting. Now, if you are not familiar, go back to this lecture. Define your outcome because you need to define that first before we can continue on. So we'll go back to this slide. So I'm now focusing on everybody out there watching right now that is in a position where you want to set up a meal plan to cut to be a calorie deficit to maximize fat loss. So if you're one of those people choosing in right now because I'm going to speak specifically to you and for those that are looking at bulking because you have low enough body fat percentages, then I'm gonna talk to you in just a moment, so just hang tight. So for those looking to cut, I need to mention that we've already calculated our main maintenance level of calories. So now you know from previous lectures that we need to create a calorie deficit. Now what that deficit is, you need to make that decision whether it's conservative, moderate or aggressive. So, in other words, percentage below. If you go to this table here for cutting, so this applies to you that percentage below maintenance. That's what we've just calculated in the first step. Maintenance is T. D. E. You've calculated that number 2749 calories to maintain £205. Remember that example in the previous lecture? So now I want to cut net, but I need to determine what deficit I'm going to select now. Which one do I go with? Door go with a 10% deficit. In other words, I eat 2749 calories less 10% or 2749 calories less 40%. 40% is a huge deficit. It's very aggressive or don't go somewhere in between that Now I have a guard over on the left hand side here, which, by the way, your the deficit that you pick really depends on your body fat percentage right now. So for guys, if your body fat percentage is less than 15% and for women less than 20% body fat, then you want to go with a more conservative deficit, which is between 10 to 20% for guys above 15% body fat and for women above 20% body fat. You can go with a more moderate to aggressive deficit because you've got the body fat on you to allow for a greater deficit without burning into your muscle. Whereas if I worked because right now I'm at maintenance and I'm quite happy where I am. If I were to go on a 40% deficit at my body fat percentage, then I will be burning through muscle, and that's a bad outcome. So for May, I would go with like 15 or 20% is my deficit. If your body fat percentage is a guy is, as I said, over 15% to say it's 25 to say you're as a guy, your body fat percentage is 25%. Then you're going to be up here in the aggressive range, 30 to 40%. It's not a precise formula. You know, this is a guideline that I've come up with to help people, to give an indication to people as to what deficit to select. So eating 40% less of your calories from your maintenance or 20%. So that's something that you may need to decide. And so then what you do then, for example, for go back to our calculation from the first step out T D E. A M maintenance calories from step number one was 2749 calories. Now your calculations going to be different. Now I want to set up my mill plan to be in a calorie deficit and all set it up so that, for example, I want to be I want to have a conservative deficit of 20% because remember our body fat percentage up with 17% so I could go anywhere between 20 to 30% deficit. But for the purposes of this discussion, I'll just like 20% but you'd probably go 25 30% so 2749 multiplied by 27490.2. Apologize to 749 multiplied by 7490.8 means that my deficit, my total calories every day will be 2199. So I call it 2200 calories. So that means that if I maintain 2000 if I do not go over 2200 calories every day, that means I will sustain a negative energy balance and I will lose fat. That's what that means by maintaining a deficit, which is 20% below my maintenance. Does that make sense? So again, my maintenance is 2749 calories. I want to create a deficit. I need to eat less calories than 2749. Otherwise, I'm losing nothing and based on my body fat percentage, or probably go with between 20 and 30% less than that. So that means 20 to 30% of my calories I'm not getting from my diet anymore. That's 20 to 30 biz into my calories that my body needs to get from stored fat. I mean, you can calculate that 222749 miners 2199 is 550 calories. So that means that every day if I ate 550 calories less, I'm gonna maintain a calorie deficit. Therefore, every day I'm gonna burn fat, but I must maintain that deficit must. It's absolutely essential. So you'll do your own calculation and come up with your own deficit based on your own body fat percentage, and therefore you'll come up with your own number. So in this example, I've used you know, £205.78 percent body fat, and I've come up with 2749 calories, based on five hours of training per week, and then my deficit is going to be 20%. Therefore, I'm not going to go over 2200 calories for the day. Does that make sense so men and women will do exactly the same? Calculation is just the guidelines a little bit different between men and women, and that's all there is to it. So I actually need to mention very quickly that the greater the deficit, the greater the fat loss. But when I say here in brackets, but it comes at a cost. It means that if you're quite lane, I mentioned this briefly at the very beginning. If you're quite lean in terms of your body fat percentage and you go with a very aggressive deficit, it's very detrimental because you're more likely burn into your stored muscle. So that's what I mean, that there is a cost to selecting a greater deficit if you are very lean in terms of body fat percentage, if you have quite a bit of body fat on you, two guys over to 15% body fat for women, over 20% body fat, then you're going with a deficit between modern and aggressive. Does that make sense? OK, so that's our discussion, specifically speaking to my friends out there that want to set up a meal plan to maintain a deficit to lose fat. Now, what about my friends out there that want to set up a meal plan to bulk? It's a similar calculation. What we're doing is we're taking our baseline calculation of their T D. E right here, which is our maintenance level of calories, and we're gonna multiply that by 1.10 because, remember, it's 10%. We want a 10 to 15% surplus above our maintenance level of calories, and we need to maintain that in order to build maximum amount of muscle providing. Of course, your training protein is high. I've mentioned these factors quite a few times, so if you're bulking out there, you simply take your maintenance level of calories, which you know, 2749 calories. So it's what we calculated in step number one, and you multiply that by 1.1, and that will give you 10% on top of your maintenance calories. So that means just call it 3200. I'm not going to do the calculation right now, but just call it 3200. Okay, now, that means if you maintain 3200 calories every day during your bulk, you will be in a position where your body would be in a calorie simples. You're in a positive energy balance and you'll be in a position to build maximum amounts of muscle, and that's all there is to it. So then what we do is we take these numbers to our meal plan, and we're going to get to that in the in the following step. So we've got 2200 for my friends out there that want to be on a meal plan to cut so you'll take 2002 or whatever the number is that you've calculated. You'll take that to your meal plan for my friends out there that want a bulk. You'll take this number or whatever number you've calculated. You'll take that to your meal plan and that that's all there is to it. So congratulations you have completed Step number two. It looks daunting, but I can assure you, if you just give yourself time, don't rush this. This is a process. It takes time to absorb this information. Just don't put too much pressure on yourself. Take your time, learn the information, learn and understand what I'm talking to you about. In terms of the calculations, the calculations are not that difficult. They really not that difficult and so sleep on it. And then maybe tomorrow you can go back and watch it again, and I can assure you like reading a book the second time you'll get more value from it. So hang in there. You've got this. And once you've got the fundamentals down, I can assure you this process of losing fat and gaining muscle will become second agent. It doesn't mean that it's easy. It just means that it's easier and you won't have to think consciously about it. It's fantastic when you get to that stage two. Thank you very much for following with me. And I hope you have followed with me on this journey. And I look forward to seeing you in step number three so I'll speak to you very shortly. Thank you for watching. 23. Meal Planning Blueprint--Step 3. Calculate Macronutrient Targets: Welcome back in, Miss Lecture. We're going to continue on with step number three where we're going to be calculating on macro nutrient requirements. Now, this is where the fun really begins. Now, firstly, before we go into this, I first they just want to recap a few things that we've already talked about in this course , just so that we have a follow a solid understanding off the principles that with some of the principles that we've talked about so far, you know, now that is really important to maintain a negative energy balance If you want to lose weight, remember, if you think back to when we talked about energy balance, we talked about the first law of thermodynamics, right? In the very beginning of the course, it says that if we ate less energy and doom or that will lose weight, if we more energy and do less, we will gain weight. So therefore, to lose weight, we need to maintain a negative energy balance over time. And to gain weight, we need to maintain a positive energy balance or a surplus of calories over time to gain weight. We also know that is not just about weight loss that we want to lose fat and build muscle, and that if our goal is to just think purely about white loss and think about that is our primary goal, then that leads us down the path of becoming skinny fat. And we talked about that in the lecture about skinny fat and the skinny fat recipe, and that we know that a calorie is a calorie from the perspective of losing weight and gaining weight or maintaining weight. Because as long as you maintain a negative energy balance, it doesn't matter where you get your calories from, you will still lose white. And remember when I use that word or use it very carefully because losing weight can mean losing fat, losing muscle losing water. And we know that the goal is not weight loss. The goal is to lose fat and maintain muscle or lose fat and build muscle. So with that specific goal in mind, we know that not only do we need to maintain a negative energy balance to maximize fat loss , but to maintain muscle where we get our calories from becomes essential. That is when a calorie is not a calorie because we need a certain amount of protein to preserve muscle. We need a certain amount of Cobb when you set him at a fat. Otherwise, we will not preserve the muscle in a calorie deficit. So that brings us to this section of the course. Step number three will recalculate our macronutrients because this part of the process is important for ensuring that we can lose fat and maintain muscle or gain maximum amounts of muscle. Because where we get our calories from is going to determine our body composition in terms of how much muscle, how much fat that we have on our frame. So therefore, in step number two, if we rewind back to step number one, what did we do in step number one? We calculated out BMR We went to Google retyped in catch McArdle calculator and we calculated our BMR based on their weight and based on their approximate body fat percentage and hopefully remembered the change the units over kilograms £2 my American friends pounds . And then from there we determined how many hours of activity will, how many hours of training you plan on doing every week. And then from there we calculated out Total daily energy expenditure at T D. A. Or a maintenance level of calories. How many calories we need to maintain our weight. We did that in step number one. Step number two really depends on what your goal is. So in other words, if you're wanting to set up a meal plan based on your body fat percentage to maximize fat loss, you're going to be cutting. So therefore, you've taken the number from step number one, and you've selected a calorie deficit conservative, moderate or aggressive, and you've come up with a daily calorie amount, the amount of calories that you must not exceed. If you're bulking, you've taken the number from step number one, and you've multiplied it by 1.10 to get you 110% of U T D. E eight. So Tedy, Tedy, Tedy ease maintenance to 10% extra is how much you'll need to maintain a calorie surplus for bulking. So Step number two. I've catered for people that are cutting and advocated for people that wish to bulk, but most people doing this course, probably in my experience, start off by cutting, and then they'll look at bulking. So in this step, we're gonna we're going to calculate how macronutrients. And so on the left hand side you'll see the macronutrients split that's called the macronutrients split 40 40 20 for cutting. So for everybody out there that's watching that is concerned. Was setting up a meal plan to maintain a negative energy balance or to cut? You're going to be concerned with these percentages 40% 40% and 20%. So 40% of your calories that you've calculated in Step number two will come from protein. 40% of your calories that you've calculated from Step number two will come from Cobb, and 20% will come from fat. If you're bulking out there, 25% will come from protein, 2050% will come from Cobb and 25% will come from fat. Now, if we think about everything we've talked about so far, you'll notice that your cutting protein percentages higher than your bulking percentage because we talked about the reasons why you need to keep protein really high when you're in a calorie deficit and resistance trained because your protein requirements becomes even mawr detrimental to maintaining lane mass. Late light, maintaining muscle and losing fat when you're in a calorie deficit. This I met, a protein becomes necessary, and you've also, if you remember from that lecture and I have a sharp memory, I can remember precisely what I said that when you're bulking your protein requirements going to decrease, but it's not, it's still going to be high, but it's going to be less than the amount of protein that you need when you're cutting, because you're going to be in a calorie surplus. So therefore, 25% protein is all you need, 25% off your daily target from step number 2 50% of carb. The reason why I carve is so high is because carb, if you remember from another lecture, we talked about carbs not being the enemy. Carbs are your friend. We mentioned that carbs absolutely essential because they're gonna help you maintain a calorie surplus. That's why we have Cobb's high two copies of your friend. Forget about people that bash Cobb's Yukon A cops because you'll get fat. Forget about that rubbish. Because carbs are absolutely essential for building muscle and to sustain a calories surplus cops become essential. That's why if it's 50% and fat also becomes essential. In fact, we're taking more fat during our bulk because for every one gram of fat, we're getting nine calories. So if so, fat is more energy dense. So that's gonna work in our favor. That's gonna help us if we're bulking to maintain a calorie surplus. In fact, what some people do is that when they get some people required 4 4/2 5000 calories during their bulk and that their carb intake becomes ridiculous and becomes very hard to sustain. So what some people do is they dropped their cops by a little bit, and they increased their fat by the same increment because it means that they're getting a denser. They're getting a dense and macro nutrient because one gram of carbohydrate is any four calories. One gram of fat is nine calories, so they're getting mawr dense energy, which has allowed somebody to maintain a bulk that's on a very hard number to maintain a surplus. Don't be too concerned about that. This is something that it may not even be a consideration that we're talking about a very small percentage of the population. Okay, so we're about to move into some calculations Now. Let's jump straight into it now. If you're watching this and you're cutting, in other words, you want to set up a meal plan to cut, to be in a negative energy balance. To be in a calorie deficit. You need to be concerned with this slide if you're a male and you worked your calories out to be 2200 calories per day, you've calculated that number from Step Number two that you must not go over 2200 calories every day. Then we need to figure out how many carbs fat, how many protein carbon fat we need from that 2200 calories, So 40% of 2200 divided by four is to 220 grams, nearly 220 grams of protein every day you need 40% off 2200 calories, divided by four is 220 grams. 20% of 2200 is 49 grams, so you'll use these three numbers. These three numbers is what you're used to take to your spreadsheet along with this number whatever number you've calculated in step number two. So in the example, I've used 2200. So whatever number you've calculated, step number two, you'll take that number. You'll take whatever three numbers you come up with here, and you'll take that sprites. You'll take that straight to the spreadsheet that you use to build your meal plan. And so the idea is, you want to try and hit these numbers as close as possible every single day by eating the foods you enjoy the most get is close to 2200 calories, as you can, plus minus 50 to 100 calories. Get us close to these numbers as you can. You maintain that over time I can assure you you're gonna lose fat and maintain muscle. So if you're a mile watching this, and your intention is to cut, you only care about this table. If you're a female watching this, you're calculate whatever number from step number two. Just say 1400 calories for a calorie deficit meal plan. You do exactly the same thing, 40% off. 1400 is 5 60 Excuse may divide that by four because one gram of protein. It was four calories is 140 grams of protein per day. Is that that's how much you'll need. 40%. A 1400. Divide that by 440 grams of Cobb every day. 20% of 1400 gives to 80. Divide that by nine because for every one gram of fat, there's nine calories, get you 31 grams of fat per day. So you'll then take these numbers and this number and take that to your meal plan. So whatever numbers you calculate, this number you calculate from Step number two they story numbers you calculate from this step, and you'll take basically numbers and this number to your spreadsheet. If you're a family watching this and you're cutting, you only care about this table. Let's move on. So in this slide, this is for everybody that's interested in bulking. Okay, so right now, if your immediate goal is to cut, you're not going to care about what I'm about to talk to you about. But eventually you might care about this. You might get to a stage where you reach quite lean levels of body fat and get to a point where you want to add some muscle to your frame. And so therefore, you'll come back to this slide and listen to what I'm about to say so from males out there watching. If you're calorie surplus calories, work out to be about 3200 calories right here for bulking. Then you're calculate your macronutrients like this. 25% of 3208 100 calories. Divide that by four, gives you 200 grams of protein per day, 50% of 3200. Whatever number you've come up with gives you 1600 calories. Divide that by four. Force is 400 25% of 3200. That makes sense. I'm sure you can follow along 89 grams of fat every day. So then you'll take these three numbers. You'll take this number whatever number that you've calculated, and you'll take that seem meal plan and for a female again that the same applies. I've used 2400 calories for female. In the example. I've come up with these three numbers as part of the example. You'll take that to the meal plan, and that's all there is to it. So don't be too concerned about all the tables. If you're watching this right now, you only care about one table. I've designed this so that there is four types of people that are watching this video. You are the male or female, and you are the cutting or bulking. So if you're cutting in your in your mail, the top table is going to concern you. If you're cutting in your female, the bottom tables going to concern you and so on and so forth, and that's all we need to do it. So I hope this makes sense to you and that you're able to calculate your own numbers. If you find it very difficult to follow, then give yourself some time. Don't rush this. What's the video again? Slowly, because I've tried to push everything in because I'm on a time frame and so watch the video again, and then I can assure you it will make more sense to use, like reading a book the second time you'll be able to extract more value from it, so I hope that this makes sense. And I heard that you can extract value and I Thank you so much for joining me on. This journey is so exciting to be able to share this with people and show people. How can they? They can achieve their goals off building, muscle losing fat. And this is what you need to do. This is something that fitness models and bodybuilders do all the time. So thank you very much for watching. I don't look forward to seeing you in step number four. Thank you again. 24. Meal Planning Blueprint--Step 4. Make A List Of The Foods You Enjoy: Welcome back, everybody. Step number four in this lecture, it's gonna be nice and short and easy because this is where you can have some fun and you can actually select the foods that you enjoy eating. And so those foods that you enjoy eating, they're the ones that you're going to include into your meal plan, and then you're gonna figure out portion size and that kind of stuff, OK, it's not that complicated. And just make sure that the foods that you enjoy eating, whatever those portion sizes, are that they approximately match the macro nutrient numbers that we calculated in the previous step. And that other number, the total daily calorie allowance in step number two. So this four numbers to be concerned with so you can design the meal plan according to the foods that you enjoy the most. So in front of you here. What I've done is I've set up the different the three different macronutrients of protein carbs and fat and the food types that for within those macronutrients. So this is where you can sit down and think about the kinds of foods that you actually enjoy eating. So, for example, not everyone ate beef or pork, a turkey in his vegetarians and vegans. Watching this and that's completely fine didn't go with a non dairy source or a non red meat source of protein. But you can use this list as a guide for selecting source of protein. So if you like pork, you can include that. Put a circle around that, put a circle around eggs, put a circle around dairy, put it whatever, and then you can move along to carbs and go well. I like potato circle those ones vegetables are like some vegetables. You know, I'm not speaking for myself, but I love vegetables personally, but you'll go through yourself and you're just circle are like oatmeal or like some fruit, and you might make a list. Just write down on a piece of paper the types of foods that you'll enjoy eating. And I'm using this slide as a guide for you to make those food choices against the three macronutrients that we looked at in the previous slide. So fat olive, all pain at all pretty much any oil, not Steri and so forth and remember, and I decided to include this to remind myself to tell you that if you are including a fish oil supplement in your meal plan, you want to ensure that you know how many calories are in that supplement because it can add up to about 50 to 100 calories. If you're taking an official supplements. And so if we're talking about 50 to 100 calories, then that's something that needs to be included into your meal plan. Okay, and this could be one of this is what I call one of the hidden calories because it's calories that usually people forget about when they're putting together a meal plan. And they forget about the calories in fish oil capsules. But it's still calories, and so, therefore it still needs to be measured. It still needs to be tracked because you can plateau and not know why, and it because it can. It can be because off hidden calories, such as fish oil capsules. So I decided to point that out as a reminded to myself to remind you that if you are including Fishelson, fish oil supplements in your meal plan that you find out how many calories approximately are in each capsule. But beside that that's what we need to do it. This is a fun like show. This is fun for you. Con's aside, what food you want to wait. This is like where the fun begins, and and also don't forget about little indulgences, because what it comes down to, as I've mentioned before, is that you want to get 80 to 90% of your calories from nutrient dense foods that applies if you're bulking. And also, if you cutting because there's an expression called dirty bulking used in the fitness community, which means it's somebody that's bulking. In other words, they're putting in their body into a positive energy balance or a surplus of calories, but they're doing it in a way where they're not being selective in terms of where they're getting those calories from. So these are the kinds of people that will gallon ate McDonald's, KFC pizza, little Debbie snacks and so forth because they're trying to get his main and calories as possible. But I don't care where those calories air coming from. They don't care about the quality of those calories that don't care that those calories are not nutrient dense. So therefore, in the fitness world. It's called dirty bulking and is a practice that I don't I personally don't believe in, because I believe that health is also just as important, if not more important than how you look. So if you're bulking, if you're maintaining a calorie surplus, then you still want to ensure that you're getting nutrient dense foods because when you're bulking, you still want to be healthy, so you want to make sure that you're getting I used. I teach people that as a rough guide, 80 to 90% of your total calories, whether those total calories there for a bulk or those total calories there for a cut. Those calories should come from nutritionally dense foods, or some people like to call it clean aging. So if you're clean eating 80 to 90% of your calories in a bulk or 80 to 90% of your calories in a deficit, then you can still maintain health, which is really important. And then the other 10 to 20% of those calories that you Kellett that you've calculated for a bulk, or that you've calculated for a cut, can come from indulgences that you really enjoy chocolate ice cream, that kind of thing. You just need to figure out how many calories are in a serving of chocolate or have any calories. Aaron Serving of ice cream Well, how many calories are in serving of one little Debbie snack? And then you put that into your meal plan so that you not feel like you're depriving yourself. You don't have to get 100% of your calories from brown rise kin wah, lean chicken, blah, blah, blah. That would drive most people mental. You can still lose fat and gain weight, as in putting yourself into a calorie surplus to maximize muscle building or creating a deficit to maximize fat loss. You can still do either one of those by eating the food you enjoy the most. This is where this slide comes into it. You can pick anything you want protein carbs, fat. You can pick whole grand because whatever. And then in the next slide, we're gonna look at the spread shape, and we're gonna look at portion sizes. You can manipulate the portion sizes according to your needs, as long as the numbers approximately match the macro nutrient targets we calculated in this step before you can. You can do almost anything you want. You have so much flexibility you can create portion sizes, big or small as you want. You can change the meal frequency, have six meals a day. You can have two meals a day, but you might give some consideration to having a pre workout and a post workout carbon protein, as we've talked about in a previous lecture. So don't forget about indulgences. You can still have them. 10 to 20% of your calories can be donated to your favorite indulgences. You can include the into your meal plan. So I hope that this lecture was informally for you. And it's freed up some concerns that you might have about how to create a meal plan. And then I'm actually giving you freedom by choosing anything you want. That may not even be on this list. This isn't the short list like quickly. I came up with really quickly. So yeah, that's all you need to do. So I hope that this was informative. I hope that you've taken value from this, and it's really exciting because this is the second last step is any one more step to go on , we would have created mill plans. So I'm so excited now that you still you still joined me on this journey. You haven't left me yet, so I'm really thrilled about that. That you want a few people that just kept pushing through. So thank you very much for watching. I really appreciate it. Thank you so much. And again, if you need clarification on anything we discussed back, watch the lecture. It's not going in and you get more value. So thank you very much. I don't see your in the next lecture. 25. Meal Planning Blueprint--Step 5. Building Your Own Meal Plan - Part 1: Welcome back. Step number five. How to create and build your own meal plan. This is it. I am so excited because this is the last stage. This is the stage. But what? You're going to be creating your own meal plans based on everything we've talked about in this course so far. So I'm so excited to be presenting this right now because everything has led to this point right now. So in this lecture, we're gonna learn, and you're gonna follow me in creating a meal plan, and I'm gonna show you live right now. But as you're watching this, it won't be live. But you'll get to see me in one of in one of my older meal plans. You're going to see me making adjustments, and I'm gonna show you just how easy it is to make changes. So if you get sick off eating certain types of foods, you can just delay Aktham, put in something else, change the portion size around a little bit, and then get the numbers and then see how they match up easy. It's done and you'll get to a point where you get so good at that process. That making changes to your meal plan that you will make and not somebody else. And you'll never have to pay somebody else again to do a meal plan for you. How awesome is that that you have complete control and complete flexibility. I'm bringing the control back to you so that you can make the changes necessary to get the results that you want. And now you have the strategies for determining where you are right now and then the strategies to determine how to get to where you want obey and then even more. Strategist for had a build a middle plan so you can close that gap between where you are now and where you wanna be with your physique and your health and so forth. So that's big. In so in front of you is some smaller steps relating to creating a meal plan. Now I'm not going to stringently follow the smaller steps. I've created these steps because they're more or less a guide in helping us to create a meal plan or helping you to create a meal plan. So as you can see in front of you, there's 1234 steps. 123 and four inside. Step number five. OK, so the first step being determining portion size, by the way, I'll just rewind a little bit. So in step one, we calculated at BMR we calculated activity factor. Then we got out maintenance level of calories, so T d e a. In step two, we calculated out deficit or a surplus, remember? So depending on what your goal is, if you want a bulk, if you want to cut, then you've come up with a number, a daily calorie allowance. And then the Step three. I showed you how to determine your macro nutrient breakdown, depending on whether you're cutting or your bulking. Remember, So cutting on the left, bulking on the right and this different percentages. So you're determining the percentage of that calorie those calories off protein carbs and fat. So then the following step meant that, by the way, you were looking at all those crazy tables. But you only need to focus on one table. And then the following step was food choices. Looking at what foods you actually will enjoy eating and getting a bit of an idea for that . And then now we're in the creation stage. So set five. We look at portion size and meal timing, so this is where you determine how many meals a day you want to ate three meals. 567 mills. It doesn't matter to meals with five snacks, three meals with seven snacks, no snacks and four meals. It doesn't matter what the mill timing is. It doesn't matter. The meal frequency mill timing is only consideration. The only consideration. Being pretty imposed. Workout nutrition. That's the only time when meal timing would become a consideration. But any other outside of that mill. Timing is not a consideration portion. Size is not a consideration, provided that you meet your daily calorie number and you don't go over or you don't go under, depending on what your goal is, and then we go to Step two were just macro nutrient profiles. In other words, you look at the foods that you enjoy eating. Once you determine the portion size, then you determine how many calories are in that portion size and then how many carbs fat and protein are in that particular serving, and then and you can use our the calorie king dot com calorie king dot com. You can use the applications mine, it diary or my fitness pal. That's very popular applications, which you can get on your on your Samsung were. I find device, and I mean that there are huge period databases where you can type in the food, and it will tell you what the the nutrition information is for that particular food. And then Step three, we're going to a sample meal plan, which is what we're going to go into in the next 30 seconds. So the sample meal plan we're going to go through and we're going to go straight to pre and post workout nutrition because we're going to start a meal plan by creating our pre and post workout nutrition. Now, remember in that those two lectures where I talked about the relevance off having pre and post workout nutrition and that you can achieve maximum muscle growth if you're bulking by considering having pre impossible nutrition and there are benefits toe having that and there's science behind that. So if your training on a regular basis I strongly recommend, I strongly recommend that you consider pre and post workout nutrition if that is the case, then you will go straight to the pre and post will get nutrition set section off the meal plan and you'll start by doing the numbers there, and then you can work with everything else in the meal plan. This will make more sense when we get into the actual mill plan itself, and then we build out middle plan meal by Meal s a spreadsheet. And then we got these last steps really easy. Once we know what a meal plan is, once we've created it, then we just get a grocery list together. We figure out how much of you know X y said that we need how much of those foods that we need for 23456 days and vent in advance. You cook it, you prepare and then you buy some containers and you freeze it and you store it somehow and that is it, right? So let's get straight into the spreadsheet now. This is exciting because this is a sample meal plan that I used a few years ago, which I don't use anymore. This is not the meal plan that I currently use. Like these are not some of that I don't I don't have these some of these foods right now, but this is an old meal plan that I used to use. And so these numbers were numbers that I had quite a few years ago, and so I'm giving this meal plan away for free. I'm giving this sample. It's a sample spread shape. This is not a meal plan that you're following. This is a just a template, so what you'll do is that you'll delayed all of this. You're delayed all of this, and you'll put in your own things. Whatever breakfast you want, you put that in. If you don't want breakfast, that's fine. You'll go through and just delete everything here from the template, and then you put in your own foods, and then you're putting your own numbers. But I've deliberately done this because I want to show you how this works. So this spreadsheet is broken up into meals in the first column, food in the second calories and the next. And then we have a macronutrients protein, carbs and fat in the last three columns and for May as off already told you, I prefer to like lots. I prefer to have lots of meals. So I have six meals in this particular meal plan, and I still like to have six meals. I like to eat small servings of food throughout the day. I don't like three giant meals that that's me personally, but you can do. You can have as many or as few meals as you prefer that you're completely your choice. If you don't want breakfast, this is how you do it. You delayed it. Breakfast is gone. And then, if you want a big lunch, you just put those calories into the lunch section. If you don't want lunch either, but you prefer breakfast, then you just delete lunch. So what you do with this spreadsheet, I will continue on. This is the pre and post workout section off my old mill plan. So in other words, this is the nutrition that I have before my workout, and this is the nutrition that I have after my workout. So my training session is, of course, in between. So if you need a refresher on the importance of including a pre workout or post workout nutrition into a meal plan, go back to those lectures There's two lectures. Go back to those lectures and Aiken, you'll be refreshed and this will make more sense to you. And then if we move further down, we've got a grand total of calories, a grand total of a macronutrients. And then we've got target numbers. Now, these air in red and have done these deliberately because that's the target that was striving for. Now, these numbers, you calculate it, so you calculate it. This number here, your target calorie number was calculated in step number. Step number two. And these macronutrients we calculated in step number three when we calculated protein carbs and fat. So what you're doing is you're taking those four numbers and you're gonna drop them straight into this spread shape. You're gonna delayed these numbers and you're gonna put in your own numbers because those numbers are going to be different for everybody. Okay, my number's gonna be different to you. So then this is the number that you're either bulking on or cutting on. Nephew. Curious. This old mill plan was an old bulking meal plan of mine. So my bulking start number was about 3000 calories. The case I was started on 3000 calories. But then what you'll find is that you will plateau so that number had to increase and my Cobbs had to increase to keep my bulking progression occurring. So that's get straight into it. I'll talk more about that. What I just mentioned in the next section when I talk about plateaus, OK, but all you need to know for now is that those four numbers that you calculated will go straight in here. And then what's great is that I've set up the spreadsheet so that when you put in a food item and you put in the numbers, they automatically sub total. Okay, so these are all sub totals, and then they automatically change and adjust. And these numbers will automatically change down here. So, for example, I'll show you if I would have changed his number 2 100 you'll see the numbers change. See that number change in this number changed automatically. So it's so easy. You just all you're doing is you're putting in the food you enjoy most. You're selecting the portion sizes. You determining your how many meals you want per day. You're figuring out how many calories there are per serving per unit, so post so many milliliters or fluid ounces, and then the respective breakdown. And then those numbers will automatically change in the sub total and automatically change in the total. So that's have a look. For example, you'll see that I've included coffee here in my middle plan because I like coffee. Okay, so I've included that in my meal plan in my numbers. But just say, for example, you're looking at this and you're going well, I don't drink coffee. I like chocolate or I want you know, I want something else. I want another sweet or I want another treat or I want a hot fudge chocolate sundae. So let's have a look at that if we want. Ah, hot fudge chocolate sundae. This is what you can do. We'll go over to calorie king dot com, which is where you will go to dio Get all of your numbers from So for example, we'll go hot fudge chocolate sundae. What's help that in first type in Sunday and you'll see that is 330 calories, and then you'll see the breakdown of that is non grams of fat. 53 grams of Cobb and eight grams of protein. So what you do is you take those four numbers and you put them back into your spreadsheet here, he and here. So you're beautiful in these three numbers. They would change down here. And what you'll do is you'll try and make them as close as possible. Now you'll see, I'm only gonna adjust one number. If I put 330 calories in here, you'll see how this number changes quite significantly down here, you see how it's changed. So therefore, I need to go back into my mill plant and make an adjustment somewhere else because my surpluses too much. So what I do is I change the portion size off something else. So what I might do is I might remove a banana, for example. And by doing that, I'm losing 159 calories. So I delete that from there. Of course, I'm gonna delete these numbers as well, and I'm gonna fill in these numbers as well. We'll go down here and I'll see how this numbers brought back down, and it's fairly close. That's fantastic. We want to get within 50 to 100 calories of their target number, and we want to get to about between 5 to 10% off their target. Macronutrients. It's that simple. Okay, so what you're doing is you're going to calorie king dot com and your typing in foods like whatever food you enjoy eating whatever food you and you intend on, including in your meal plan. It might be an avocado, for example. And you're select this here in the in the list 234 calories. Okay, and then you go down and see. All we care about is fat. 21.4, cops 12.5 protein, 2.9 and we put those numbers into a spreadsheet. What? We delete something else. I might want to put avocado here, and then I see how the numbers reflect down here at the bottom and then to try and match them up to within 50 to 100 calories or 5 10% of my macronutrients. Then I'll make adjustments to portion sizes to trying to change that. So it's that straightforward and though, and so we go back to out slides, you don't need to use calorie king dot com you can use my net. Dari. It's really straightforward. Minor Dari has a food database of almost 700,000 different types of food. I typed in brown rice, and this was one of a few options that came up. Actually, this came up first, and you can select one cup, you know, 70 grams. You can put in 200 grams, 500 grams. And then what you do is it tells you how many calories you know. So many grams are or so many cups of so many ounces or teaspoons and tablespoons because, like those options as well. And then you click on this little icon here, a little information icon, and it comes up with this screen. And so this gives you a nutrition panel for brown rice medium grain cooked. Remember, this is cooked so you can use the numbers from cooked or raw. But just make sure that you're using the correct set of numbers so that what you'll do is that when you're doing your apportioning, you're gonna be apportioning cooked foods and do containers and the numbers that you're putting into your spreadsheet, a numbers based on cooked brown rice. So 200 aiding calories, 1.6 grams of fat, 46 grams of top 4.5 grams support. Four numbers we take that dress preaches. 26. Meal Planning Blueprint--Step 5. Building Your Own Meal Plan - Part 2: and then we go to another example using my Net diary. You can use my fitness pal as well. And, for example, I topped in banana and a few options came up. There was small banana, medium banana large, and it even comes up with the sizes. Okay, you don't have to measure but honors its being ridiculous. But you can just look at the banana and go. It's a lady. Think of an honor. It's going to be a small banana. If it's a long banana, it's a big banana. Okay, I don't get too caught up on that. So I just went with medium banana, right? And then I so a selected medium. And then it came up with 105 calories. And then it does come up with the cops here, 27 grams of Cobb. And then I click on this. I press on this information icon, and then it comes up with this screen here, and you'll say it gives you a nutrition panel for one banana, and you'll say 105 calories. You'll see 1050.4 grams of fat. You'll see 27 grams of carbon, 1.3 grams of protein So again, we have four numbers and we take those four numbers back to a spreadsheet and we put them in. So we put in one banana. I'm just using this as an example. What did we come up with? Will go back. So 105 calories we put in one eye five calories. How many grams of protein, 1.3 grams of protein that we go over to Cobb. How many grams of carb? 27 grams. How many grams of fat we put that in. Even though it's very small, we put it, it will put it in any way just to keep it accurate. Do you see that these numbers automatically tally? And then down here, the numbers will automatically adjust and that you'll see that we are over our protein target were over by a small amount out carbs and where under our target for fat. So then what we can do is we need to bring our calories down a little bit as well. So what we do is we adjust something else in a meal plan. Now, this could be a very long lecture, so it's going to be a little bit of playing around with numbers so that you can get your grand totals within about 50 to 100 calories here and about 5 to 10% over here. Okay? And when you're designing a meal plan because we want to keep health and minds, remember 80 to 90% of the calories that you put in your meal plan okay, 80 to 90% should come from nutrient dense foods, and then the other 10 to 20% you can spend on your favorite indulgences. So, for example, if you want a hot fudge top chocolate sundae for breakfast bride remember, that was 330 calories will go back to Calorie King, and we'll type in Sunday and will come up for us. Hot fudge sundae 330 calories. We've taught that in already, and then down here we go, dying grams of fat. So we put in nine and then we go 53 grams of Cobb, and then we look at our so I made a mistake. So it protein is eight grams. So you changed that eight 53 grams of carbs, which is correct. And then that fat is nine grams see how these numbers change automatically. The sub totals change automatically. Then we scroll down and we see how that cheap mill affects that rule. Telly. Now think about it. If I'm on 3000 calories from my bulk and I'm giving, I'm giving myself 10% to spend on indulgences. 10% of 3000 is 300 calories, so that's fantastic. I can still have a hot chuck chocolate. I can have a hot fudge shop that Sunday for breakfast, and I can have the rest of my meal plan use. You know, having been not like bananas and brown rice and coconut oil and avocado and vegetables and lane chicken or tuna. I could still have all of this. I can have my Sunday and I can still be within my limits. In this case, I'd probably adjust the portion size by just dropping down one of my carbohydrate type foods, so I might make it one serving of sweet potato chips, not two servings of sweet potato chips, and that will drop this down so that my calories air closer to my target calories. So and by doing that, my cars will drop as well. So Can you see how it's so easy to make changes that this mule plan is such a flexible document? And after a while, you get your start playing around with the numbers and you become 1/6 sense. You'll start to realize it's so, so easy to do. Anybody can do it. For example, if I want peanut butter, for example, if if I go down here and I don't feel like 50 grams of ever Carter because I'm one of these strange people ate peanut butter straight from the jar. Okay, so I look at the nutrition panel of this and you can do the same thing with any other type of food, and I'll see that we have serving size one tablespoon 22 grams, which is about a tablespoon and then pro chain is six grams carbohydrate, is 2.3 and then they are fat is 10.9. So then what we do is we put those numbers into a spreadsheet and I'll change them out with avocado so that one avocado anymore, and I didn't get thereabouts the same fat and everything else from one tablespoon of pain out bottom or, you know, if I want to change my almond milk around. In other words, if we go up here, for example, 2050 mills off now, knowing my American friends, it's in fluid ounces. But if you converted over, you can work in fluid ounces. It's completely okay as long as you're consistent with the measurements again Serving size , there's 250 millet milliliters post serving. So there's one serving of arm and milk or almond milk, as my American friends saying, and so 250 milliliters of almond milk for one serving, which equates to this particular brand, which I'm using now I'm using a different brand with one I was using in my meal plan. But it doesn't matter. I can change it. 77 calories. How much protein is there? 1.4, and then I go down to fat, which is full point. I go down to Carb, which is 6.8, and then I go across the fat, which is 4.8. That's it. And then I go down to the bottom, see how the numbers have changed and then make a just adjustment somewhere else to try and get these numbers as close as possible. That is all you need to do. There's nothing more to it than that. Now, this spreadsheet I'm gonna find a way of delivering this to you for free in the course curriculum. I'm gonna find a way of creating a link so that you can get access to this spread shape as a template and you can use the spread shape and you can create your own meal plans. You can put in your favorite foods, determine your milk frequency and all that other stuff we've talked about. You can change the numbers around and you can see by what I've done. I've been fiddling with the numbers and I'll be doing this while I've been recording this. And you can see how easy it is to do that. And if you're just starting out or take a little bit longer for you to get the numbers in the right places, but that's completely normal. Just have some patience and you'll get there, I can assure you. So use this spreadsheet and, you know, use it as a template. I'll let you know in advance, though, that the sub totals these cells here have created a some off these other cells. Okay, so if you're filling in these empty cells over here, you'll need to extend. You need to extend those cells. Does that make sense? Okay, so I just thought I give you that little bit of information, okay? And so down here, the's grand totals are derived from the sub totals. You can see here and here and here they all some to give you the grand total off. You can see some equals those cells from giving a little bit of a lesson in excel. Right? So that means when if you make changes over here, these numbers will change automatically. These numbers will change automatically. Watch. I know you can see automatically changes zero and this dropped by so many hundreds of calories. Let's undo that. That's all you need to do. So we'll go back to a slide. So I hope this was a value to I know there's maybe a lot of information to take in right now, but I realized that and you've probably seen this already that creating a meal plan is a lot easier than what most people think. That using the tools and the techniques that you've learned in this course and applying it into that sample spreadsheet that I've given you. You have complete flexibility and complete control over the direction of where you take a physic have great is that you no longer need to pay somebody else. So I thank you so much for watching this and for sticking this out. And if you have any other questions about how to create a meal plan if you need any more lectures if you need any more clarification, please let me know. I've actually going through this really quick because this process taken our also probably explain everything. So I am limited by time. But thank you very much for watching. Thank you very much for sticking it out. You'll get the results. His persistence will get you there. And I'll see you in the next time. Thank you for watching 27. Bonus--Silent Calories & Tips: Welcome back. Wow. So we just created a meal plan. You must be feeling pretty awesome. And you must be quite surprised now just how easy and how flexible it is to create and modify meal plan. Now, after you do your meal plan, then it's all about, you know, going out, burning a shopping list or a grocery list, going out and buying everything, bring it back and preparing it, chopping things up and then cooking it in that kind of thing. And then you put everything into containers. Then you freeze it or you put it in the fridge or something like that. So it's up to you whether you pick a day of the week. Whether you have, like preparation Day, it might be a Monday might be it. Sunday might be a Wednesday where you're going to prepare your meals for two days in advance, three days in advance, five days in advance. If you're using three different meal plans like I used to use, then you might have. You know you might cook one, or you might have two or three days in advance. If you're using one meal plan, you might cook six or seven days in advance. So on your screen is something like how your preparation will look like it should be colorful like this. So this is what your preparation will look like thereabouts. So in this lecture, we're gonna be talking about something else, which not many people talk about when it comes to mill planning, because it can affect your progress toward getting the results you want, which is either to maximize muscle growth in the calories surplus or to maximize fat loss in a calorie deficit meal plan. So I want to make sure that we're going to make sure we're going to keep your progress happening. So we're going to talk about silent calories and a few other tips there. Silent calories. I call them silent calories because the calories that are considered to be insignificant. However, when they add up, they become significant. In other words, most jump, we'll jump straight into it. These are some of the silent calories that people, when they're designing meal plans, will often leave out because they're considered to be insignificant and therefore have no effect on the overall number or the overnight overall results. So, for example, sources, condiments, mints, dressings, nuts, sports strings, milk in your coffee, oil, sugar, etcetera. So, for example, if you are planning your meals to include any of these smaller calorie servings, like one tablespoon of olive oil or one tablespoon of peanut oil, or you know milk in your coffee and sugar in your coffee and you might have, say, Gatorade or stem in aid, you might have some kind of sports drink. Well, you might go and have 10 nuts, 10 almonds or 10 cashews. Well, you might put some dressing you might puts in dressing on your salad. Or you might put some feta cheese in your salad. We might have some butter on your toast. You're probably thinking I'm a little bit crazy because I'm obsessing about the small data files. Yes, they are small details, but a picture is made above the some of the smaller components. So when you add those smaller components together, you get a big picture. You get a big change, so it's easy for these smaller calorie amounts. It's easy for, you know, one or two tape tablespoons of oil and a little bit of milk in your coffee, which might be 30 to 50 calories, depending on the type of milk you're using. Skim milk or full fat milk and so forth. You might have you know, 10 Armand's or a handful of nuts as a snack. It's not on your meal plan, but you think yourself. Oh, it's OK, it's only 10. It's only just a small handful of nuts. But remember, nuts contain a lot of fat when fats very energy dense, so it's gonna have quite a number of calories in it. So this solid calories I call them silent calories because you think it's nothing, but they all that up. Have a look at this table over here. I've done this table as an example because if you're maintaining and this is where this becomes quite crucial if you're maintaining a calorie deficit. So in other words, you're on a meal plan to maintain a calorie deficit because you want to maximize fat loss. So we calculated in an earlier example in Step Number one. If you remember that lecture that we need a certain number of calories to survive to maintain their body weight, and we need so many calories to maintain a deficit, and it might be 10% less and might be 20% last in my P 40% less calories below a maintenance. Now that calculates out to be about 506 107 100 calories. So if you're in about a 20% deficit, you're getting about 5 to 700 calories less in your meal plan. So maintenance calories here. Deficit calories down here, which is about 345 usually about 5 to 6 to 700 calories, depending on your deficit. So, in other words, if you're maintaining a deficit off 56 700 calories and then you go on, design a meal plan where you forget to consider any of these items in the table. And there's other things other salt and calories as well. This this is just a example. If you forget to factor in that one tablespoon of olive oil, which is about 120 calories or two tablespoons of source, and I mean think about it. You don't just put source and a tablespoon and then put it in on your food. You just squeeze that stuff on, right? You just get that mustard and you just throw it on top I don't do that. I personally don't. I personally don't have any of those sorts of things, but people do, and that's okay. However, you need to measure it because they contain calories. Two tablespoons of source is bad About 40 50 calories and then, you know, bottle, you know, some pats of butter on your toast is over 100 calories. Can you say the picture? Some people have. You know, I have sugar in my coffee, But what? I'm on a middle plan. I factored that in. If we go over to my meal plan, you'll say Here I walked the walk. So what? I'm telling you, I actually do myself So in this case, I've got coffee I affected in that its whole milk because whole fat milk versus skim milk, the calories are gonna be different. But of course, you're gonna look at the label, aren't you? And so 125 mills off of milliliters off hopeful whole fat milk in my coffee, right. I measure that. Well, I I go into calorie king dot com or I look at the nutrition label on the bottle and my two teaspoons of sugar, which I can tell you one. Taste been of sugars about 16 calories, two teaspoons, about 32 to 7 to 35 calories. So I've added those together, so I've come up with 75 So it's about ah 100 calories. You know it for a coffee with two sugars so you can see the importance off, including the silent calories. Because if we're maintaining a deficit off 500 calories, you can see that 100 to 120 calories. Here we add that to a bit of source and then a little bit of butter. And then you know, a few cubes of feta cheese and a couple of you know almonds, for example, and a couple teaspoons of sugar and a little bit of milk in your coffee, right? You can see how all of that can add up to hundreds of calories it can actually have add up to about you know, 500 plus calories. That's 500 calories where you are maintaining it. You're trying to maintain a deficit off 500 calories, and you've just lost that deficit by not factoring and in the solid calories. It might be that you know you've had one tablespoon of olive oil or peanut oil or something else. A little bit of source and a few teaspoons of sugar. And that's about 200 calories, 300 calories. So now you're deficit. It's not 500 calorie deficit anymore. It's a 200 calorie deficit. So you've just gone from a moderate deficit to a conservative deficit and not even realized . And people that come up to me go, Brad, why isn't this working? I'm like, Well, tell me if you're having sugar in your coffee, tell me what you're putting on your salad. Tell me when you have your pizza because some people they can design a pizza with the macronutrients perfectly calculated. How much olive old did you put on that? Payton. In fact, some people in the eight of pizza they put oil on top of the page, and I've come across someone like that who's have calculated that pizza, according to their Mac rose. But they didn't realize that when they prepared the pizza when they were eating it, that actually put extra oil on top, and that shut down their deficit and they didn't even realize it. So that's why this lecture is important because you need to be aware that this becomes particularly important when you're in a calorie deficit. This becomes particularly important when you're in a calorie deficit than when you're in a calorie surplus. Because when you're in a calorie surplus, when you're set up a meal plan from for maximum muscle development, maximum muscle growth, then you can get away with the silent calories, because what it's going to do is it's gonna push you into a greater surplus. And it just means that rather than 110% of your maintenance, you'll probably be a 115 or 120% and not even realize it. So what will happen is that your body would just store a little bit more fat than building muscle so you can see now hopefully that silent calories arm or off a consideration if you're in a calorie deficit and you're trying to maintain a deficit because these calories can shut down that deficit. But when you're in a surplus, if you're bulking, it's not so much of a concern. So we'll go down to this section here, other requirements. So I've talked about this. These ratios before What I'm talking about here is that 80% of when you're designing your meal plans 80 to 90% of your calories will come from nutrient dense foods, and the other 10 to 20% will come from foods off your favorite indulgences. Sunday's Chocolate Ice Cream that kind of thing. Now these ratios can change because if you're on a calorie deficit, you may not have the calorie allowance to allow for an 80 20 ratio. You might only have the calorie allowance for 90 10. Now, this is something that you don't need to be too concerned with, because if you're just starting out, don't be too concerned with what I just said. Just think. I want to get most of my calories from nutrient dense foods because I care about my health and my energy levels and then the other 10 to 20% of my calories, because I also want to live what my life as well and have a bit of flexibility because I love chocolate. I don't give up that I don't want to give up ice cream. I don't give up lollies. I don't give up doughnuts. I don't give up little Debbie snacks, so you might include any one of those into the 10 to 20% of your total calories, which is completely okay. That's where the flexibility comes in. If you're on a bulking meal plan, the idea is toe overshoot. Why about 100 calories of your total calories? Because it's best to be a little bit over than a little bit under. And if you're on a calorie deficit meal plan, if you're cutting its best toe undershoot by 100 within about 100 calif 50 door 100 calories, as opposed to over shooting your maintenance over shooting by about 50 to 100 calories. So remember to include calories from supplements like fish oil. Official cap capsules can contain up to about 10 to 15 calories per capsule. So if you have three or four capsules, that's about 30 to 50 calories just in official capsules, they said. They're also what I call hidden calories. You'll also need to buy food scale really cheap to buy. You can buy them off Amazon. You can buy them off A by really shape. Okay, it's important when you're just starting out to get an idea if you're looking at including them, creating a meal plan around weighing foot, like having 300 grams of rice or so many milliliters of something else To have scales where you can measure your food and food scales are a fantastic way of doing that and having measuring cups and measuring jugs and so forth and also also considers well that food numbers the calorie numbers as in the calories of foods and the macronutrients of foods can either be represented as being cooked or raw. It's in other words, if we go back to my spreadsheet and we go back to mind that diary, these screenshots here hopes will go back another one. You'll see here, that brown rice, these numbers here to 18 1.6 and so forth. They represent cooked brown rice cooked, not roar. So just keep in mind that it doesn't matter whether you use cooked or raw, the numbers may change slightly, so just keep that in mind. We'll go back to the slide, Okay, so when you're just starting out, you don't want to complicate your meal plan. So what? What you can do when you get very familiar with the mechanics of building a meal plan and adjusting the numbers. Then you can start incorporating complete recipes, and you can start getting technical. In other words, you can go onto websites that give you complete recipes of food, and then you can find out what the calories are. And there are recipe books out there, which gives you calories and the macro nutrient breakdowns off those particular recipes. And you can incorporate that into your meal plan, as opposed to eating singular food items and then developing a feel a meal plan from singular food items. So when you're just starting out in this journey, there's already enough information to learn and to take in. So first of all, start off simple looking at the meal plan that I will give you for free and start by building. Start with basics first, and then you can get technical. And, of course, don't forget indulgences. So don't forget to put those in to your meal plan as well. Okay, so I hope that this lake has been helpful, and I hope that you now have more of an appreciation off some of the silent calories that most people forget about when they're designing a meal plan. And so, with this in mind, you can be more accurate and more likely to make progress on your journey to transform your physique. Thank you very much for watching, and I'll see you in the next light show. 28. Bonus--Managing Cutting & Bulking Plateaus: in this lecture we're gonna be talking about. Not many people talk about when it comes to meal planning. And that is we're gonna be talking about how to break through plateaus. You're making progress and everything is going really well. And then all of a sudden, one week you do your measurements and then nothing changes and you go, what is going on? And it's frustrating, I know, because everybody most people are, knows we'll go through it, and I've been through it as well. And unfortunately, I didn't have anybody to teach May how to diagnose the plateau and, more importantly, had a breakthrough the plateau. Because when you're given a mill plan by most people out there that give up mill plans that don't teach you about this kind of stuff because even in this course, I've told you had to do a meal plan. But you will come across the plateau. You will come across a moment where you're making progression on a meal plan for a calorie deficit. So each week you're losing fat, you're losing fat, you're losing fat, and then one week you jump on the scale, and then there's no change or you do you waist measurements and there's no change and you think What's going on? This meal plan is not working. What's wrong with my genetics? Right? They have this crazy ideas and you think this whole milk planning things rubbish. So in this course sorry in this lecture, always showing you how to identify those Pato's. But more importantly, how you could break through and get to the other side and make progress still occur. So we're gonna get straight into it, and I have a systematic process for determining whether you've hit a plateau or not. And then what to do when you hit that plateau? So as you'll see, there's a pie, not a real pie on your left hand side. It's a process that I've come up with with step number one. You've come up with the meal plan. You have the meal plan now. Fantastic, right? You've gone out there. You've prepped food. You get everything ready. Yes, now you're implementing the meal plan. Now it's time to take action, and that's exactly what you've done. You've implemented that meal plan and then what you'll do at each week. If you remember the early election when I told you about measurement methods. If you don't remember, go back to that lecture. I talk about the different types of measurement methods and that I recommend that every week you take progress photos and every second week you do measurements such as waist measurement jumping on the scale, looking at yourself in a body fat chart, asking yourself a question. You know how to my clothes feel? So he up is my weight going up, down or staying the same? My clothes? How did they feel for guys? It might be a belt notch. Have you lost a belt? Much. Have you gained about much? Are you halfway between two belt notches, right Waist measurements Because you have a tape measure. Is that going down? Is it increasing now? Of course, it's gonna be dependent on the goal. So if your goal is to bulk, then your belt notches, they're gonna change accordingly because your weight's going to increase your waist. Measurements are going to increase if you're cutting than your waist measurements get going to drop your body fat percentage is going to drop. Your weight may drop may drop because you're doing heavy weight training heavy resistance training and you're just starting out. You may even build a little bit of muscle and lose a little bit of fat, but over the long term, on a cut you'll lose predominantly fat. And the idea is to maintain muscle. So over the long term, on a cut. And when I say long term, no more than about two months, three months, maybe not even that. But that depends on how you look in the mirror, because I can't give you a timeframe. But the point is, is that you'll do some kind of measurement to make a determination on whether you're making progress or not every two weeks, and then you'll say, Yes, I'm making progress. Yes, you don't have to change anything. Just keep going, jape implementing. However, if you stop making progress and we need to make an adjustment, I need to go to step number three. Step number three is over here, so he, uh, is a process that have come up with to figure out where we need to make that adjustment because there could be a number of reasons why you've plateau owed. They could be a number of reasons why you're not making progress either during a bulk order during a cut. So it could be a first question you ask yourself is, Have you really, honestly stuck to your meal plan? Because some people, if they're using a smartphone application like Minor Diary or my fitness pal, will put things in that they're eating and then they might have something, and then they forget to put it in the application, and it's easy to forget. And they wonder why they're not making progress because they haven't honestly stuck to the numbers in the meal plan that's in the middle plan. Whatever is in the meal plan is what you ate, and if you get sick of it, it means you just change that food out or change that portion size and then change the numbers around and then you have a different mill plan now. But the idea is that you're planning what you're eating, but only during the transformation face when you get to maintenance. Remember, I talked about this. When you get to maintenance, you don't need to worry about these meal plan things right. Meal plans are only necessary. Planning and tracking your meals are any necessary to get guaranteed results to get you to where you want to pay. And then once you get there, you can maintain its a lot easier to maintain something once you've worked so hard to get that. But if you have a meal plan and you have everything sorted out, you have everything calculated. I'm this and this and this numbers, and then you're gonna have a muffin that's not inside the meal plan. You haven't planned for it. You don't have a muffin, and that's like 3 400 calories and you forget about it. And you wonder why. If you do that on a consistent basis, you will. Your just your progress will stall because you're not. You haven't stuck to your meal plan accurately. As I said, if there's something on your meal plan that you get sick off, change it. I've shared you had to do that. It's really flexible. It's really easy. If you have honestly stuck to your meal plan, then we need to look at the accuracy off your meal plan. So we need to ensure that maybe you haven't measured something correctly. Maybe when you've taken, for example, for May 1 tablespoon of peanut butter. Maybe it was a tablespoon and 1/2 or two tablespoons, and you, at the time you weren't thinking about it. You know, maybe there was some hidden or the hidden calories and talk about, But you go back to your meal plans and look do it wasn't really one cup. Was it really 250 milliliters? Was it really X amount of fluid ounces? So then you go back and you look at your meal planning. Go? Actually, no. I put a little bit more of this in, or I put a little bit of less of that in because if you're bulking, remember, if you're bulking, it's important to maintain that surplus. So it could be that you haven't put enough off something in your meal plan that you thought you had put in. You might have put half of cup of brown rise instead of one cup of brown rice, and that's why you're bulking. Progress has stalled. So then we look at the accuracy, and if you go yes, you know what? It was accurate. So it wasn't that of being honest, have been accurate. And then for the ladies out there. I called the lady factor. The question is, is at that time of the month, because if it is that time of the month, then your body is going to retain more water. Therefore, your measurements are not going to be accurate for about 1 to 2 weeks. I find we said the women that I speak to so therefore, you're going to ignore the measurements for 1 to 2 weeks because they're not going to be an accurate representation off what's really going on. So I called the lady factor, and, of course, it only affects the ladies out there. So it's that time of the month. Then you need to not worry about those measurements for 1 to 2 weeks. If it's not that time in the month, then maybe we need to look at silent calories, which we talked about in a previous lecture. Maybe there was some solid calories, maybe any of these things that you didn't factor into your meal plan. So then maybe instead of getting upset with yourself going wise and this working this look moke progress and getting really a pissed off and annoyed maybe go. You know what I can learn from this. Maybe in the future. Maybe I can just get more on top of my silent calories. Now, this is gonna be mawr off a concern for those that are on a calorie deficit. Because remember, we talked about this in the previous lecture that if you're in a calorie deficit, you're maintaining a deficit of calories right of about 500 to 700 calories. And so, if you're not including those silent calories, it's going to close that deficit or it's gonna make that deficit smaller. If you're bulking. This is not gonna be so much of a concern to you. It just means that you're being the biggest surplus, which means your body will store a little bit more fat because you be greater than 1 10 to 1 15% of your TD. Eight. Let's go on to the next slight because if Ugo we'll know Brad, look a factor in everything affected in my sugar in my coffee, I factored in those cubes of feta. Okay, cool. Okay. It doesn't apply to you then. So then you got one to the next pot. You look at cheap meals. Now this is a question I get on a regular basis now. I won't be including a lecture on cheap mills in this course right now. I will be in the future, though, um, all mention it briefly, though, because it is important. And it can influence your results because I know people that are really good during the week. They're really that can consistently maintain a negative energy balance. They can sit consistently, maintain a calorie deficit on a meal plan designed to maximize fat loss, and then the weekend comes around of what happens. They go out and I party and they celebrate and I go and have these giant cheap meals. Now I'll give this to you in numbers. Now, if you're maintaining, I can't get my pen. But if you're maintaining a calorie deficit off about 500 calories per day, if you're maintaining a calorie deficit, you can do this calculation with me off 500 calories per day, and you maintain that for seven days. Then you get what's that 3500 calories? It's in other words you are eating. You're missing out on 3500 calories by being in a calorie deficit for seven days. Now that 3500 calories is calories that your body needs to get from your from somewhere else. So it goes to stored fat. So 3000 farming calories. When the weekend comes along, people go and have these giant cheat meals and go drinking, go partying and which is okay to do that. But just keep in mind that you create. You've worked so hard to maintain a deficit off, which works out to be 2005 calories for five days, 2500 calories for five days. And then the weekend comes along and you're gonna have these big pizzas and you're drinking . And all of a sudden you have just lost that deficit of three that off 2005 calories, or 3005 calories over seven days. Now there's nothing wrong with having a cheap meal. Call it a cheap mill, not a cheat day. Have a moment where you go out to a restaurant because there's a psychological benefit to having a cheap meal. But having a cheat day where you just go crazy is the worst thing you can do when you're in a calorie deficit. Having a cheap meal allows you to remain psychologically saying, but having something that's not inside the meal plan but ensure that you're having high carb high protein, a cheap mill that's high carb, high protein or something like that. There's no hard and fast rule, so just think about perhaps maybe on the weekend and I've come across people like this. But what stuck to my meal plan? What's going on? Check this, this, this and that. And I go what happened on the weekend and they're like you? Yeah, I went a little bit too crazy. I'm like, What? That could be the reason. So if you're going crazy on the weekend, it's OK to party Celebrate. Have fun. That's what life's all about. But when it comes to being in a calorie deficit, you can be strategic about it and have a cheap meal that's not going to kill the progress that you've made during the week. So I think I've spent enough time on that one. It was a Brad look. You know what I mean? Awesome. And I don't even have cheap meals. Then what we do is we increase your expenditure. So remember we calculated earlier on that. You know you have your BMR, then you have a certain level of activity and then five hours per week of training or five hours a week of activity. So then, if everything else is fine in terms of, you know, you're honest, accurate. You know it's not that time of the month or your mail, so therefore, that's something to apply to you. Someone calories all accounted for. You're not cheating on your on your diet. Then it's time to increase your output a little bit. But by how much? Now People go overboard with this, and they go and spend hours and hours and hours in the gym. You don't need to spend hours now is in the gym. What you want to do is you want to increase your output by about 30 minutes to an hour, one hour maximum, and then what you'll do is you'll go back once you've increased your output by one extra hour. Then you'll go back to re implement, and then in two weeks time you do another measurement and you'll do these same things over here, and then you'll see if you've made progress and if you haven't made progress. You'll go back. And you would go through this process again that I stick to my meal plan. Was I accurate? That was, at that time of the month, selling calories. Cheap mills, My output. Okay, maybe I can leave that the same. Or maybe I need to increase that by one hour. And I've got a guideline here, which is a maximum limit before you start over training and over stressing the body. 4 to 6 hours of weight lifting 2 to 3 hours of cardio per week maximum. And if you're bulking, you wanna have that the cut. Have the have the cardio if you're bulking, OK, but you don't do any more than this. You don't go overboard with time in the gym training an extra three or four hours of soccer . Whatever. Okay. And then you go to the next step. If you find that your output is at the maximum, then you go to adjusting your mac rose. But you're adjusting only your carbs, okay? And what you'll do is you'll increase them by 25 grams or 30 40 grams, which is about 100 120 calories, and then you'll see what happens. You're going back in your re implement. How does that make sense? And then, if you're cutting your going to drop your carbs by about 25 30 grams and then you're gonna re implement and see what happens, OK, But the temptation for people is that are these huge calorie increases and decreases and starving yourself in that kind of crazy stuff? Don't do that. When you're making a macro adjustment, you're adjusting your carbs. You're leaving protein and fat the same in most cases. Sometimes you will adjust. The fat will talk about that later in another that's more advanced, but for now, you adjust the cob and then you'll only adjust it incrementally, either Apple down, depending on the goal. So you don't want to like these massive increases in the macro of carb or massive decreases . It's tempting to drop your carbs by two or 300 calories if you're not losing fat. No, it's a small adjustment, and then you go and re implement, and then you measure again in two weeks and then see what happens. Okay, and then you ask yourself those questions again. And then if you're not making progress. You go through this cycle again that I talked about and the new pinpoint where you've stopped way of stuffed up. You make the change and then you re implement and then you will stall again. You'll stop making progress and then you go through this pro process again that we talked about and the new diagnose are actually in calories or are big, cheap meal whatever. Excuse me. Shake diet. I need to make this adjustment. So it's a cycle. You break through a plateau, you make progress, you store, you breakthrough, you make progress, you store. This is the cycle that very common that nobody talks about. So I hope that this lecture has been informative, Teoh. And I hope that you've learned something about a break through plateaus. And I look forward to speaking to you in the next lecture. Thank you very much. 29. Final Words--The Beginning Of The End: welcome back in this lecture. I'm just going to talk about this journey right now as being the beginning off the end. So in other words, we've come to the end of this course and I actually have responses. I say that because that's being an incredible journey to share with everybody the passion that I have to help people transform their physics. And, you know, I went through a huge struggles to get to where I am today. And I never thought in a 1,000,000 years that I would be standing here in front of these lights and these cameras and that kind of thing to deliver a course that would benefit other people. So when I said This is the beginning of the end, it's the end of the course because you you now have all the strategies that unnecessary and you know how to create a meal plan. I ran a lifestyle that suits you and the strategies to break through any plateaus that you might come across when you implement those mule plants. And what you find in this course is that we have spent a lot of time getting very clear on helping somebody to find where they are right now because where you are right now will determine the meal plan that you need to go on to, to get you to where you want to be. And so I've spent a lot of time ensuring that you have the knowledge, the background baseline foundational knowledge necessary toe understand without any technical detail, because I can go into the technical detail. But if you're just starting out, you just want the basics. This is the foundation of a transformation if you want to go to the next level off competing of getting your body ready for stage, which I was thinking about doing myself in the next 3 to 4 months. But I haven't decided yet whether I'll do that or not, because right now I'm kind of happy with just maintaining visit that I have right now. I'm happy with my energy levels, but that might be a consideration for May in the immediate future that it may not interest you, and I know that most people watching this are really concerned about losing a bit of fat, losing this or losing this and building a little bit of muscle, just looking good without clothes on and having energy levels that is sustainable throughout the day. That's what most people concerned about. It's a small percentage of the population that want to go that extra mile and get on stage and compete and so forth. Therefore, they have strategies that are slightly more advanced, which we don't talk about in this course, such as reverse dieting, which you would have seen that at the end of the last lecture, which I didn't talk about, because it's not a concern. So you have everything it takes now to be successful in this area of your life. However, it's the beginning because now it's time to get to work because I've taught you with strategies. I've showed you what to do. I'm giving you practical tips and advice you've seen may make modifications to a sample meal plan. Now it's over to you to take that sample meal plan and create your own meal plan based on the strategies that are teached taught you. So it's so exciting for me knowing that I have shared my knowledge with you that I've shared my experience with you that I've shared my passion for you to make this transformation a reality because if I can do it and on the ordinary guy on nobody's special , I don't have great genetics. I have normal genetics. If I can do it, anybody can do it, You can do it and I've given you the strategies to make it happen. So let this be the beginning of your journey. I thank you so much for investing the time into this course because there's a lot of content here. I'm not sure how many hours of content there is. This probably probably be a lot of content of probably 70 out. Not sure how many hours, but there'll be a lot and there's a lot of information to absorb. But I'm confident you have the information you need to go to the next level. So thank you so much for investing the time. Thank you so much for joining me on this journey. Follow me following me right through to the end, which is now the beginning for you. So if you have any questions, I suggest that you first go back to the lecture because I deliberately tied all of the lectures together. Strategically is not one lecture is out of place. Every lecture serves a purpose in every lecture builds upon the previous lecture upon the previous lecture. And so if you're unsure of something, go back to the lecturer of discussed that in greater detail and maybe watch it a few times because, like reading a book. If you read a book more than once, Usually I find that I can extract more value from it, that there is some concepts so that I missed the first time that I've learned the second time in the third time and so forth. So I encourage you to do the same thing, However, if you have pressing questions, if you have urgent questions or things that I haven't covered in this course, and I've missed a lot of information that I know I can put into this course. But it's not absolutely necessary for you to get that result, because I've taken a lot of content out and I've given you precisely what you need. So over time I may add lectures to this course. And if I get enough questions from students on one particular area that all consider designing a lecture based on frequently asked questions. So if you have any questions that I haven't answered? Please Message mint and I thank you very much for joining me on this journey. And I have other courses available on the you Timmy website as well that you can watch. In fact, at this time of recording, I have one other course. But I have other courses that are in the making. So again, thank you very much. Enjoy this journey. Get excited. This is a fun learning experience. What? Your physic transform and I can't wait to hear about your story because please share with me your success stories. I like hearing them. Thank you very much for watching.