Ultimate Body Transformation

2. Nutrition: Calories and Macros: Their IMPORTANCE for Body Composition Goals: Let's start with the basics of calories and macros. I would say that this is gonna be one of the most important videos of the whole course. Do not skip this video. I overlooked these principles when I first started my fitness journey. It was certainly one of the main reasons why I'll stuck in a rut for so many years. And that's why I'm putting this video at the very front of the course to share with you the overarching principles that are going to absolutely dictate whether you lose fat or lose weight or gain muscle. So these principles are super important. If you need to re-watch this video, re-watch this video. It's gonna be very intimidating if you've never seen these principles before ever. But you have to stick it out, re-watch this video, it'll eventually make sense. You just have to give this a little bit of time. We'll talk about the fundamentals of calories and macros and this little pyramid here, the nutritional pyramid of priorities. Now, I actually wrote an article or two specifically on this. About five or six years ago. I read I re-read that article recently. It all still applies. I'll link it up. I'll go into more detail about the theory behind what is a calorie, what a macro is. So I'm not going to bore you with all that stuff in this video. I want to keep this video is super short, but do check out those articles that will accompany this video. Essentially what we're doing here when we are trying to lose weight, trying to get into the best shape of our lives is we're trying to prioritize certain things in our nutrition and our training. In this video we're talking about the nutrition. Don't skip this. This is extremely important that you understand the priorities of how we approach nutrition from the perspective of body composition. Body composition goals. Body composition being how can we maximize muscle and how can we lose fat to get you looking in the best shape possible based on your genetic potential. When I finally understood this years ago, my body changed not instantly, but I started to see results. And that's why I'm really passionate about sharing this with you in this video. This pyramid essentially represents the order of priorities. So starting with the most important from the perspective of body composition, that is tracking your calorie intake. Whether that be calorie intake for losing fat, losing weight, or calorie intake for building muscle. Tracking your calorie intake is first and foremost the most important thing on the list here. We have that here, number one, followed by your macronutrients. This is also known as macros. You may have heard of this. Macros, macronutrients one and the same thing. Macros just means nutrients in large amounts. Micronutrients just means nutrients in small amounts, which is the third one on the list of priorities here. We figured out, number one, we figured it out calorie intake based on our goals. Right. And I'll show you how to calculate your calorie intake based on your goals in future videos in this series on planting the seed. Then to get the best results, you don't have to do the second step. But to get the best results in your body, in your physique, you need to track your macros. You have to figuring out your calorie target and how that breaks down into your three macronutrients of protein Carbon fat, which I've put here, as I guess you can call them like the three omega is your macronutrients. Pretty much an old food offered is pretty much made up of your three macronutrients, protein, carb, and fat right here. Then I put alcohol here. Alcohol is technically not a macronutrient because you don't need it for survival. Although that is debatable, we are in lockdown, we are in a pandemic, so but in a serious conversation, you don't need alcohol to survive. But in terms of tracking your calories and tracking your macros for body composition goals. And you plan on going out and having a few glasses of wine with your mates and being able to track that in your apps like minor diarrheal, My Fitness Pal, knowing that one gram of alcohol has seven calories is super important to know. So it may be pauses, video and write this table down. One gram of protein for calories, one gram of carb, full calories, one gram of fat, non calories. You'll notice already that for the same white, one gram of fat is over double the number of calories for carbon protein. So already you can already think you So when it comes to macronutrient targets, if our primary goal is to lose weight or lose fat, we have to be very vigilant of the macro for fat because it's very calorie dense. That's something I'm planting the seed rod now I do revisit this table in future videos, but I'm planting the seed. That you have your three macronutrients for the purposes of tracking, we have for protein, carb, fat, alcohol rot, this table down, it is something that you'll be coming back to in the future. After this course, you only wrap your head around these two concepts here. Number one, being calorie intake, the most important number to your macronutrient target. And I've put a red box around this for a reason. Because if you make that your focus for this whole course, that is enough to get into the Bishop of your life. Now of course, I'm not saying that microbes are non-important, that they are important, but from a body composition perspective, these two type delete then and I'll make a separate video on this talking about micronutrients. Macronutrients are distant third, here on the nutrition priority pyramid. And then we have meal timing, which I thought was the end-all be-all authentic if I had all of my colleagues because I used to work night shift for like 9.5 years and I ate most of my cup, most of my calories. After I 30 at night when I started my night shift, I thought because I had most of my calories including carbs after a 30 at night. I thought my mealtime and I'm never gonna lose weight because I'm having carbs after eight o'clock. You've probably heard that myth before. Meal timing. And I thought, well, my meal timing is wrong. I'm having all my meals during the night, not like a normal person. I'm never gonna lose weight. In fact, when I was prepping for my bodybuilding competitions, I was working not shift at the time because I followed these two principles. First and foremost, calorie intake macros. And then the last one is supplements. When I first started my journey of trying to lose weight or trying to get shredded. I put, like most of you guys watching out there. Most of my emphasis was on supplements. Maybe if I take this fat burning pill, maybe if I go and take the supplements like protein powder. And that's why it's a multi-billion dollar industry. Then I can get into the bishop in my life. There's no supplement that can undo a terrible diet. Supplements the least important when it comes to body composition, the least important. There are only a handful of supplements which again, to help you move the needle a little bit in your ultimate body composition goals. I talked about those supplements in another video, but these are the least important. A few other things I want to mention very quickly is that we have a couple of terms that you will, you'll come across throughout these videos in this course. I will talk about TD eight, total daily energy expenditure. So it's all part of your calorie intake. So essentially what we're doing when you're wanting to lose weight or lose fat, we have to put your body into a calorie deficit. So you have to eat less calories than what your body needs to survive to do activity less calories. We will call that a calorie deficit, also known as cutting. That's the unofficial terminology for it. It's called cutting. You might have heard of that expression that we have bulking on the other end of the scale. So two primary goals. We want to lose weight or lose fat. We need to put you in a calorie deficit where you ate less than your total daily energy expenditure. Total daily energy expenditure. Don't worry about the terms. It doesn't get much more complicated than this. Total daily energy expenditure is how many calories you need to maintain your current weight. At the moment, I'm eating at my TD because I'm not wanting to lose weight or gain weight. I'm happy with my body the way it is. But I know most people watching this just like I was when I first started my fitness journey years ago. Don't want to maintain your current weight. You want to lose weight. Specifically, you want to lose fat and maintain the muscle that you have on your frame. That's what most people are trying to achieve. To do that, you need take less than your TD IEEE. You need to eat less calories than what's required to maintain your current weight. We need to put you in a calorie deficit, also known as cutting. That means you need to eat less calories than TDA. Which means I'm going to show you how to do that. I'm gonna show you figure out your calorie intake based on putting you in a calorie deficit to maximize fat loss. Alternatively, if your primary goal after you cut and you lose a whole lot of body fat, you want to build some muscle. Then we need to flip the script and we need to put you in a calorie surplus. But eating more calories than TDE, also known as bulking, we need to put you in a calorie surplus. Typically, this is very rough. But typically if you find your TD AAA and you eat 500 less calories, then your TV, then you'll be cutting to lose weight, you'll start losing weight. If you ate around 500 calories less than the number of calories required to maintain your body weight. Because if you don't, if you're not eating those 500 calories, then your body has to find that 500 calories from some way. So it'll go to stored body fat or look at a stored muscle. It will go to your body. Define that 500 calories. If you eat 500 calories less, your body has defined that five-minute calories from some way. Now this looks easy, but in practice it's a little bit challenging if someone doesn't lead you properly through this process and I'm gonna do my best to lead you through this process as easy as possible, going to make it as easy and straightforward as possible, to make this as practical as possible. 500 is just a rough number. It could be 400, it could be 700 calories. But the idea is we need to put you in a calorie deficit. That is the guiding principle here. That is related to your calorie intake. Finding how many calories you need to be in a calorie deficit. Funding? How many calories you need to be in a calorie surplus to gain muscle. The surplus would be about 10% on top of your TDA. Just say, for example, me, my calories that I need to maintain my current body weight is 3 thousand calories. Just say 3 thousand calories is what I need to maintain my body weight. If I want to lose white, I cut down to say 2500 calories. I'm gonna have 500 calorie deficit. If I wanted to build muscle, then I need to add 10% thereabouts to 3 thousand. That's 3,300 calories. Now, don't worry too much about these numbers. I am gonna go into more detail in future videos explaining what we're doing here. But I'm just going through this a little bit quick. If we knew the slow the video down, slow the video down. But we're gonna add 10% to add TD AAE to get us 3300. This is for me by the way, this is just a rough number, 3 thousand to get three thousand, three hundred and three thousand, three hundred calories a day, put my body into a calorie surplus for bulking. Then I'm gonna maximize muscle building. I'm gonna stop putting on a little bit of white. Little bit of fat will get put on as a result of that. But I'm gonna be bulking to build muscle. And then when I'm ready to cut by a, cutting myself in a calorie deficit, I'm gonna get back to 2500 minus five hundred, twenty-five hundred. And then being a calorie deficit, start losing white, stop getting shredded and start seeing all that muscle that I've put together. What stars into calorie surplus. So you'll see that with toggling between being any calorie surplus, being in a calorie deficit, bulking, cutting, bulking, cutting calorie intake. We track how many calories we need to be in a deficit. We track how many colors you need to be in a surplus. And then to get the best results, we figure out 2500 calories. How does that break down into three macros of protein Carbon fat? If I'm bulking at 3,300 calories, how does, how do those three hundred, three hundred, three hundred calories, how did they break down into the macronutrients of protein, Carbon, fat? It's pretty much the whole game that we're talking about here. This is it, this is it. Now. I know this looks extremely intimidating. I've been there before, re-watch this video, gone, have looked at the articles that I wrote that I'll link up in some way after this video or in the resources section of this course that goes into more detail about this sort of stuff. I'm going a little bit quick, but the main concepts is to understand tracking your calorie intake and how those calories break down into your macronutrient targets, a protein, Carbon fat. Those two things I want you to really do your best to understand and apply. This stuff is related to calorie intake, but I go into more detail about the stuff moving through the course. If you have any questions, please let me know. Don't skip this section. This is super important. You can spend all the time in the gym that you want. But if you if you only focus on supplements, if you only focus on getting enough magnesium in your diet. But you completely forget about these two. Your body is going to stay the same. I've been there before. If you have any questions, let me know and I'll see you in the next video. 3. Nutrition: Tracking Calories & Macros: Is It Important?: So do you need to track your calories and your macros to get into the best shape of your life, to get shredded, to build muscle, to lose fat, do you really need to count your calories and track your macros? The short answer is no, you don't. However, if you want the best results in your physique in your body through building muscle and losing fat, then, yes, you need to track your calories and macros. Now for my own personal experience of doing mini bulks and many cuts in the past. I haven't tried my calories and my macros and I have VI hit and miss, pulled it off, both a bulk and a cut, a mini bulk and a mini cut. But when I was getting ready for my amateur bodybuilding competitions back in the day, stepping up on stage that I absolutely was tracking my calories m a macro targets, which I do explain how to do that in other videos in this course. And that's what I'm sharing with you, is that if you want the best results in your body, then absolutely go all out, track your calories, track your macros, and I can assure you you will get the best results. However, doing this, tracking your calories and macros, you're tracking full numbers. You're tracking your calories. And then you macros is your protein Carbon fat. You're tracking a total of four numbers. Now, I know what it's like when you're just starting out, I've been in your shoes. I was one of these guys who was completely clueless when I started reading up on this stuff 78 years ago, a long time ago. I was like There's no way I'm tracking my calories and macros. That is ridiculous. I'm not doing that. Of course. It was one of the main reasons why didn't get anywhere with my physique. But when I finally gave this a chance and I said, You know what, I'm going to give it a shot. I'm going to give this my best shot. And if this doesn't work, that argue up on the whole, the whole journey. The first couple of weeks for me were really, really tough. I'm not going to be SU the first week or two weeks of doing this for the first time. If you've never done this before, is gonna be tough. However, pushed through, absolutely pushed through, this is absolutely worth the effort. You will learn so much about food calories, tracking a, you'd have to do this for the rest of your life. You do not have to do I don't do this right now. There's another type of eating code, intuitive eating I, which is something I'll talk about in another video. But when you get to a point where you've done the legwork of tracking calories and macros, you get to a different phase of aiding called Intuitive Eating. We're not actually tracking anymore, which is incredible. However, you have to do the legwork first to get to that stage. Take it easy, go easy on yourself when you go through this course and you start tracking everything inside minor dark or My Fitness Pal. The first one or two weeks is really gonna be you playing around inside your phone, scanning barcodes on different products and just having a look at the macronutrient content of different food types. You're gonna be experimenting, you're gonna be learning, you're gonna be playing with the apps for the first time, minor diarrhea or My Fitness Pal. So don't be too worried about trying to be perfect on the first week or two weeks. I just consider the first week or two weeks, more or less like initiation. So the first week or two weeks, it's gonna be tough, but it's tough that everybody you'll get through this. Just keep pushing through. If you have any questions or you need help. You can always email me through my website brown using fitness.com. The next thing that you'll need to do to pull this off in terms of tracking your calories and macros is to get these apps on your phone. You only one of them. You don't need both. Now, I suggest minor Dari because I've been using mine Dory. I've been using mandatory for years myself. But you can't use MyFitnessPal. It's completely up to you. They both work really well and they both do exactly what you need them to do. They get the job done for tracking calories and macros. They both have a food database of thousands of different types of food. They both track your calories and macros. It doesn't matter which one. However, if you want to follow along with me in this course, then download mine that diary because that's what I use. But you can if you want, use MyFitnessPal, I won't be offended. Get one of these apps on your phone. The next thing you'll need is a food scale. Now I wouldn't spend any more than around 15 or 20 bucks on a food scale. I mean, any brands just get a digital food scale, spend no more than 1520 bucks because you need to be able to weigh your food. Now whether you weigh that food cooked or uncooked is actually completely up to you. I do make a separate video addressing this specifically. The most important thing when it comes to tracking your calories in your macros is that when you go into minor die or My Fitness Pal and you select chicken for example. If you're weighing that food, if you're weighing that chicken raw, then make sure when you go into mine a diary, you select raw chicken breast. If you cook the chicken first, and then make sure when you go into minor die, you select cooked chicken breast inside the app itself. The short answer is cooked versus uncooked. It doesn't matter. Just make sure you select the correct entry inside my net art or My Fitness Pal done last one. Actually the second loss one is track everything. One of the biggest reasons why, and I've had this come through my website, people by Brad, I'm tracking my calories and tracking my macros. And unlike well, what's your calorie target? 2 thousand calories or 2500 calories. I'm tracking my calories and tracking my macros, but I'm still not losing white. What's going on? And I always ask people, are you tracking all of your calories? When I do a little bit of digging, I realized that people that are struggling to lose weight and they think they tracking all the calories. They actually aren't tracking all of their calories. And I'll make a separate video on this talking about hidden calories, things such as sources, oils, snacks, salad dressings, all these things in calories. You might think. Just to, just to drizzle, all drizzle of olive oil or just a handful of nuts, or just some cubes of feta cheese, or just a little bit of 1000 Island dressing on my salad. So harmless. What could that do? You'll find that when you look, when you start scanning 1000 Island dressing, for example, when you start scanning and looking at olive oil, how many calories is in one tablespoon of olive oil, for example, where we're talking over a 100 calories, right, one tablespoon of coconut oil. I cook with coconut oil, but I know how many calories are in that one tablespoon, a coconut oil that I use in my, in my veggies. You have to put that into your trach out. You have to put down all sources, all snacks, everything has to go into my NodeRED, everything. You have to track all of these, what I like to call hidden calories. Hidden calories because the thing is you don't think about, but they're quite easily undoing your weight loss efforts and snacks. This is another one as well. Very quickly some people go, I grab a handful of nuts and going. It's just a handful of nuts, just a quick snack. Harmless what I was doing, my body built when I was getting ready for my bodybuilding competitions back in the day, my coach would make me count the number of almonds, the number of walnuts that I had as a snack. Now you might think that's absolutely crazy. And I thought that was crazy to my coach getting me to count walnuts. Who does that? But I don't have to count the walnuts. You don't have to count the number of nuts. Just weigh them on a scale. On your digital food scale, weigh your almonds, walnuts to cashews, just why it in grams or ounces, whatever metric, whatever unit that you use and put that into minor Dory. There isn't being is because one handful of nuts, it could be easily a hundred and fifty, two hundred calories. You didn't even think about it as just a handful of nuts. It's harmless. Track everything, it's super important. The last thing I want to mention is veggies. When it comes to veggies, I like to keep it super simple. I've got some veggies here, actually. These veggies, haha, I typically have a few cups or veggies almost every night with my protein meal at dinner. So I have a few cups of my Ozzy veggies. And you'll find through your own experience when you get into this deeper and deeper and deeper, that there isn't a whole lot of calories in veggies in general. So typically what I do is I just put in a 100 calories because the food here, these vegetables a very low in calories and you can just get away with putting up scan the barcode. That's what I do. Then I just put it into a 100 calories just to keep it simple. In fact, when I was doing my bodybuilding competitions, some of my body, but that was one of my coaches that actually said, don't even bother tracking your veggies. Now, it it is still calories, a hundred and one hundred and fifty calories. They still have to be tracked. But you don't have to be meticulous and go through and go, Okay, There's will have looked at this. We have mixed veggies, broccoli, cauliflower, everything's mixed in carrots. You're not going through and picking out the broccoli and putting that in separately. You're not putting cauliflower and separately, not putting characters separately. These are mixed veggies, just weigh them all together and call it a 100 calories. And that is, keep it simple. Things like avocado, for example, it's your primary fat source, very calorie dense. You've got to track that. But these kinds of edges just put 100 calories and that's it. Otherwise, if you have any questions, definitely let me know. As I said before, you don't have to track your calories and macros. And if you really are struggling with this, just focus instead of on four numbers. Calorie target protein, Carbon fat. So full numbers just focus on for the first week or two weeks. If you're really struggling with this, focus on just hitting your target calories for the day and your protein. Just focus on those two numbers for now. This is what I actually did this when I first started your calorie target and your protein macro. And then try and hit the other two macros later on in week two or week three. Start with these two. If you feel like you can't track for numbers simultaneously. I hope this was helpful if you have any questions, let me know. Contact me through my website brand Newton fitness.com, and I'll see you in the next video tutorial. 4. Nutrition: The Best Meal Plan To Get Shredded Faster (What To Eat, How Many Meals): A common question that I get through my website when people are on their journey to lose fat, build muscle, get into the best shape of their life. Is Brad, what foods should I eat? What foods should I put in my meal plan? Is there a certain type of food that I should be eating? Should I be cutting out ice cream, chocolate bars, and gelato and all that kind of stuff. If I have a little cheat meal is going to blow the whole thing up. I thought I'd make a video addressing this head-on. It is an important video. I'm going to give you a general overview of food choices, as I've mentioned in previous videos, discussing flexible dieting and energy balance and that kind of thing. When it comes to weight loss and weight gain, just a quick recap. Weight loss and weight gain. It doesn't matter what you eat specifically in terms of food choices. It comes down to quantity of food. For example, we've already established our calorie target. So for me, for example, that calorie target is 2400 calories. So I will start with 2400 calories per day. That's my calorie target. Now the idea of energy balance is that provided I don't exceed that, then I can eat whatever I want from this list, for example. And this is just a very, very summarized list of food organized according to Macros of carb, protein and fat. I can eat anything from this list and junk food if I want, hypothetically, provided a don't exceed 2400 calories, then I will still continue my white loss journey. We talked about the Twinkie diet professor. If you haven't seen that video, it's in the course, the Twinkie diet professor, where he lost a bunch of weight eating junk food. However, he lost that way because he kept his calories at iodine 100 from memory. He kept his calories at I didn't 100. He's in nutrition professor by the way, capping his calories at item 100 calories. And he was eating mostly garbage and he's diet, Twinkies and Oreos and all that kind of stuff. And he still managed to lose, lose weight and he doesn't recommend that diet. But he wanted to prove a point that if you kept your calories, you can eat anything you want. You won't necessarily be healthy, but you will lose white. So this video is essentially about giving you choices. It's about giving you control. Again, it's not about cutting out your favorite foods. It's about giving you a control to pick and choose the food that you enjoy eating. You need to think about the kind of food that you enjoy eating. The general rule of thumb that I like to play by is 8020. So when you're picking food to put in your meal plan, to hit your calorie and macronutrient targets. A good rule of thumb that I've mentioned before is 8020. 80% of your target calories will come from nutrient dense food. This sort of stuff. Nutrient dense food. That's going to help you in terms of your health. The other 20% could be your cheat foods. Indulgences could be a glass of red wine, it could be a chocolate bar, could be an ice cream, it could be gelato. It could be a couple of slices of pizza, like whatever, right? So 20% of your target calories that come from your own indulgences, things that you would consider to be cheap foods. At 20 is a good split. I played by this ID 20 rule, right up until probably about four to six weeks before my competition's my bodybuilding competitions back in the day. And then I would make that more 90 to 90% of my target calories, which we've already talked about is 2400 calories to 90% of 2400 would come from this. And then the other 10% would come from. It would be like a quest. For example, with this underlying principle of 8020, I'm giving you back control. 80% of your calories are gonna come from this kind of food. Then let's talk briefly about this table here. I've quickly put this together. Now of course, this is not exhaustive riot. I just could only fit so much on the board here, but I'll have a little chart after this video or in the resources section of the course. That kind of comprehensive with more comprehensively goes through your different choices for CAR protein. In fact, because a lot of people watching this don't know a good carb sources don't know a good fat source. Neither divine where I first started my own journey, I had no idea what types of food contained, what. This is to give you an idea when you're designing your meal-plan to lose fat, to build muscle, whatever it is. Referencing this kind of table, which I'll link up in this course, is going to help you pick and choose food that's going to help you meet your macronutrient targets of carb, protein and fat pay plus c. Now couldn't fit, I couldn't fit the food in, right, that have a combination of protein and carbs. So that's gonna be in the chat, but I'm gonna supply. So there are foods that will give you both protein and carb. Foods are going to give you both protein and fat. In here. It's invisible, you can't quite see it. So in other words, here we have chicken breast. Chicken breast is quite lean in terms of fat, very, very little fat content. I'm a big fan of chicken breath. I love chicken breast personally. Just trim around the little bits of fat that's on the chicken breast. But it's going to be predominantly a protein source. 100 grams of chicken breast is about 20 grams of protein. That's just a very pretty rough number. It's good enough. 100 grams of chicken breast, 20 grams of protein. How did I know that? Mine at Darwin, My Fitness Pal. There's chicken thigh. That chicken thigh. I do like every now and again because it tastes a little bit better for me. Why? Because it has more fat in it, because it's the thigh. In this column. Chicken thigh is going to have both fat and protein. So how does this apply in practical terms, if you're designing your meal plan or you're tracking your macros of carb, protein and fat. And you find that you need, you need both protein and fat to make both of those simultaneously because you're running a little bit short, then finding food that's in this column here is going to help you make both of these simultaneously. Don't worry if this seems too complicated, just bear with me unknown. This looks pretty intense. But trust me, once you watch this a few times, if you need to, maybe re-watch this video, it will make more sense with time. This overwhelmed me when I first started my journey as well. When it comes to designing actual meals for yourself, I'll give you a very, very simple example of that using this very simple table here. For example, for me, one of my meals might contain chicken breast, maybe 200 grams of chicken breast right here. Would that chicken breast that's gonna be my protein. Might have that with rice. Okay, so I'm gonna have rice, which is my Kab sauce, rice with chicken. And then in terms of the fat source, might have maybe half an avocado, a half an avocado on the side. I'm getting carb, protein and fat when you're putting a meals together, right? It's a good idea too. That should be a circle. It's a good idea, but not always necessary to combine protein Carbon fat in each of your meals. I'm trying to go. So protein, carbs and fat, this is very, very rough. If most of your meals, if not all of your meals contain a serving of protein Carbon fat, then you'll likely to hit altering macros simultaneously. If you find that you trying to get more fat because you haven't designed your meal-plan in a way that's going to give you all of these equally based on this principle. Then you might find yourself having a couple of tablespoons of peanut butter just to get that extra bit of fat in that you can establish them. So this is a general guide. You might want to have your whey protein as a snack. You might pull that out separately. That's going to give you a protein. You might want to have turkey with your vegetables, for example, cnf, turkey with veggies, and then maybe avocado or something like that. Awesome nuts. You might have a stir-fry, might have stir-fry vegetables with beef strips, with coconut oil. This is very, very simple, but this is just giving you an idea of how you can put certain foods together to build a very, very, very basic meal-plan. And there's some people watching this ago and that is to basically made, I like to keep things basic and then we start layering on complexities on top of that. Again, to reiterate everything I've talked about here. It's all about quantity over quality of calories. The quantity of your calories, over the quality of those calories when it comes to weight loss and weight gain. As I've already established in other videos, provided that you are not exceeding your target calories. Which for me remember is 2400 calories only get 80, 80%, 80%, 20, 80% of my calories from this kind of food. And then the other 20% of my calories are gonna come from Quest bars. They're gonna come from gelato, Messina. Because I loved gelato and Messina. It's just amazing. The last thing I want to finish off with is mentioning flexible dieting and II FYI m. As I've said from the very beginning, this course is really structured on giving you food choices. It's giving you control. It's not about taking away your favorite foods. If you love oatmeal and you want to have that with some almond milk, and you want to have some fruit on top of that, that's completely fine. You're getting basically a cob source. You can have a pure protein. You got chicken breast with a little bit of seasoning on top where you can have vegetables with canned tuna. If you want something quick and easy. For me when I used to work night shift, it two o'clock in the morning, I'd have my steamed vegetables that are pretty pack by that myth steam vegetables with my canned tuna. Now, that's not the most healthy way of going about things having canned tuna. But the truth is, is that I'm still managed to get super shredded because I used a very basic principle of getting steamed vegetables, COP, my protein, canned tuna, right? Then I might even take some peanut butter into work and just had two tablespoons of peanut butter. But of course, making sure that I never exceeded this bright. The biggest mistake that people make is they go down the path of eating very, very, very healthy. Thinking that eating healthy is going to help you lose weight. In other words, eating oldest amazing food. And thinking you're eating clean calories, thinking that that's going to help you lose weight. Now the truth is an odd being done this path before. You can add oldest food and have a super crispy clean diet and don't have any junk food and still not lose white. The reason being is because you're exceeding atonic calories. We've already established that Yo TD, total daily energy expenditure is the number of calories you need to maintain your weight. This is something I've made up. This is just pure science. T is the amount of calories you need to maintain your weight. If you eat all this amazing food consistently, no junk food, and you are always eating more than this. You're not going to lose white. That's the principle in science. I didn't make that up. There's nothing I can do about it. I can't change it. But if you eat mole, then your TDAP when you take total daily energy expenditure and your diet consists of a 100% of this, NOT, AT 2100% of this, you are not going to lose weight. That's why this concept here, quantity, when it comes to weight loss, fat loss, this principle is the most important quantity over quality. The quantity of your calories is more important in terms of weight loss and weight gain than the quality of those calories. Professor Mark home proved it in his own experiment. Hope this was helpful if you have any questions, let me know and I'll see you in the next video. 5. Nutrition: PROTEIN MASTERY: How Much Do You Need & How to Get More!: Let's talk about protein Requirements. If you're building muscle, losing fat, or if you're an athlete training in the gym on a regular basis, I should point out that there is no exact number or exact amount of protein you need every day. It really depends on a multitude of different factors. So keep this as simple and straightforward as possible. So in the second half of this video, I'm gonna give you all the numbers based on the primary goal of either building muscle, losing fat, or if you're a regular trainee in the gym, you're relatively lean. You would consider yourself an athlete and you're watching this going on what an athlete, not yet, right? But I'm going to plant that seed as something to think about as you move through your training journey. But right now, your primary goal is probably to either gain muscle or lose fat or some combination of those two. So you'll find that the protein Requirements for someone who's building muscle versus losing fat, those ranges will overlap a little bit. But before I get into the numbers, I should point out that when I first started my training journey back in the day, I made the biggest, one of the biggest mistakes. One of my training journey was not tracking my protein intake. I didn't know how much protein I needed. I didn't track it. I didn't use apps like MyNetDiary on my fitness pal, didn't use meal planning templates. I didn't do any of that. So I was lifting in the gym. I was training hard, but I wasn't seeing the benefits of my training. One of the reasons why was because I wasn't tracking my protein intake. I wasn't getting enough protein. It's one thing to say, you need more protein. It's another thing to actually get that. And it's very difficult if you're just starting out your fitness journey to get all the protein you need consistently. So in another video, I'm going to show you how to get more protein into your system. But in this video, I'm going to tell you how much protein you need as a range. As I said, there's no exact number. There are many different factors that determine how much protein you need, but I'm gonna give you different ranges to think about. So please don't make the same mistakes that I make. Track your protein intake, at least as an absolute beginner watching this, when you track your protein intake, you get to a point where eventually with more experience, you won't need to track it. You'll just kind of intuitively know that you're getting enough protein every day. As I filmed this video right now, I've been doing this for years. I don't actively track my protein intake. I just intuitively know how much I'm getting. But you can't do that as an absolute beginner, you really do need to Track this. So how much protein do you need? Okay, so I'm on the website examine.com. If you want to go to this exact website, it's examined.com, forward slash guides, forward slash protein dash intake. This is a brilliant website. I'll talk more about this in another video. But essentially, this website compiles research from many different research journals. They're a team of researchers that make up this website and they compile all the different research and they put it into very simple, easy to understand articles. The one that I'm about to show you is about optimal protein intake for different cohorts. So as you can see on the right-hand side here. Now go to this website, go to this link. You can also download the PDF version of this article. But on the right-hand side, you'll see that there's different intake requirements depending on the cohort, depending on if you're in older adults, pregnant, lactating women, infants and children, yadda, yadda, yadda. To keep this video simple and on-point, I'm only going to talk about the protein intake required for Muscle Gain, Fat Loss, and as an athlete. And then I'm gonna give you my sort of experienced over the top of the research. So the first goal is building muscle. Actually firstly, we're going to focus on the goal of Fat Loss, right? Because most people watching this, the primary objective is to lose fat. So how much protein should you take in for someone who's wanting to lose fat? Now, if we have a look at this closely, there's a bunch of research here, a bunch of Science here, 1.6 to 2.4 g per kilo of body weight per day is how much protein you need if your primary objective is to lose fat. Now this is a range as well. If you're an athlete. Now these tables are super handy. If you're an athlete, you look at the table, you look at your body weight, and you look at the lower end of the range versus the higher end of the range. Now, I'm going to come back to this table and just a second. If we scroll down further, this is probably the one that's more applicable. We have optimal daily protein intake for Fat Loss. If you're overweight, optimal daily protein intake for Fat Loss if you're overweight. If we have a look at our body weight for example, and they'll just say hypothetically, I am overweight at 200 pounds, 91 kilos. The lower end of my protein intake is going to be around 109 g. The upper end of that is 136 g of protein. This is a range. Now for me, if I was overweight, I would be trying to aim for about 120 g Round the number, and I shoot somewhere in the middle of the range. So not below 110, not above 135. That 121, 20 g of protein per day is what I'm shooting for based on my weight. As an overweight person, hypothetically, keep in mind as 120 g. Now if we go back to the top of this article, we got here optimal daily protein intake for Fat Loss. If you're an athlete, that requirement increases and this is something to keep in mind. I know you may not be there yet, but that's something this is something to keep in mind that as you get leaner and leaner and leaner, as you drop your body fat percentage, your protein intake is going to increase. You're just going to need more protein. So if you have a look, if I'm an athlete at the same weight of say, 200 pounds, 91 kilos. The Lorena, that range is now 145 g. The upper end is now almost 220 g. I remember when I was doing all my bodybuilding competitions that I was shooting around for around 200 g of protein a day. 200 g. When I was ready to step on stage, my protein intake was around 250 g of protein per day, even on my rest days. And it's important to realize this that even if you're training in the gym, you might think, oh, this only applies if I'm only need this much protein on days that I'm training, no, you need this amount of protein every day even on your rest days because your body still recovering. Your body is rebuilding the Muscle tissue that you broke down. What's your training on your days off? You need your body still recovering, is still rebuilding that Muscle tissue. Therefore, you still need to keep you protein level super high. If we have a look at this in more detail, you'll see here that if your primary objective is Fat Loss, as I've already alluded, the aim is to try and get between 1.6 to 2.4 g per kilo of body weight per day. This skews towards the higher end of this range, as you become leaner and leaner and leaner in a calorie deficit. This is exactly what happened to me. So if you're watching this in your obese and your primary objective is Fat Loss, then you're going to start off with the lower end of the range. But as you get leaner and leaner and leaner in a calorie deficit, you're going to increase your protein intake. This is very, very normal. And as you're getting leaner and leaner and leaner, maybe come back to this video to get a bit of a refresher because you might forget and that's okay if we have a look down here further. And by the way, this is backed by science conducted by the International Society of sports nutrition. So again, I'll repeat 1.6 to 2.4 g per kilo of body weight per day, skewing to the high end of that range. As you get leaner and leaner, they found that as you get even more lean, especially when you're getting ready for competition. Now this might be out of the scope of a lot of people watching this. That could go up to 2.3 to 3.1 g per kilo body weight per day. And this is backed by the International Society is sports nutrition and an article done on bodybuilding contests preparation. So that's something that I can attest to someone having done all these bodybuilding competitions that my protein intake was somewhere 250, 270 g of protein per day. It's definitely not that now, but that's something to keep in mind. Now, if you are, as I said, overweight and your primary objective is Fat Loss. And if you are overweight, that should be your primary objective, then your protein intake is gonna be less. So this is the table that you need to look at, okay, based on your weight, as I've already explained just a second ago. So around 120 g of protein would be what I would need, what I would be aiming for, and that I would put that into MyNetDiary in my fitness pal, in my phone, or my meal planning spreadsheet. And that's what I would be aiming for. You don't have to hit exactly 120 g of protein. It's a range. Try and get Between the lower end and the upper end of the range here. Now we go to the next goal, which is the intake for Muscle Gain. Now, if you're lifting weights, if you're doing a whole lot of resistance training, then you need more protein. Now, the research here, and you can have a look at this in your own time, 192-02-1202. Right. You can do your own researching, gone to the each individual article here and check it out for yourself. But typically based on all this research here, the aim is to get between 1.6 to 2.4 g per kilo of body weight per day if your primary objective is to build muscle. Now, it also goes on to say that it doesn't mean that if you consume more protein, you're going to build more muscle. There is an upper, there is an upper limit to all of this. Unlimited protein doesn't mean unlimited muscle. It says here specifically that if you have a protein, take a 3.3 g per kilo. If you have anything more than that, it's not necessarily going to help you build more muscle. However, it can help you minimize your fat gain. Because remember when we're trying to build muscle here, we're going to Calories surplus. We're eating more calories and what our body needs. Now that means that we want to minimize our fat gain when we're Bulking, we're trying to minimize fat gain. Now, we do that by keeping our protein levels quite high. But then according to the research here, we, there is a point where we more than 3.3 g per kilo of body weight per day is not going to help us build more muscle. Instead, it's going to minimize our fat gain. Now if we have a look at our table here, if your primary objective is to build muscle and just say that's my primary objective. Now, I'll look at my current weights and gobble. I'm about 93 kilos. The lower end of that, 145, the operands want to hundred and 18, I'm going to aim for 200 g. So when I was Bulking back in the day, I was doing quite a few bulks and cuts. I was aiming to get around 200 g of protein per day. So this is quite accurate and this has worked in my experience. You think about, look at your white, look at the lower end, look at the upper end and then find a number in-between the lower end and the upper end and put that into MyNetDiary or My Fitness Pal. And the last one I will look at is the optimal daily protein intake for athletes. So this may not apply to you right now, but that's okay down the track. This is something to consider as not much different to what we've talked about. The ranges are a little bit different, but it's not dramatically different. So based on all of our Science from the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and so on and so forth. 1.2 to 2 g per kilo of body weight per day is optimal for recovery from training and so on and so forth. You'll have a look at this table here. You have a look at your weight. You look for the range and you should for that. That's essentially it when it comes to how much protein you need. This three primary goals, building muscle, losing fat, or if you're training quite rigorously as an athlete in the gym. So all you need to do is look at the table, pick a number in-between the range, go to MyNetDiary in my fitness pal, enter that number in, and then you're going to shoot for that protein target every day, even on your rest days. And that's pretty much it. If you have any questions, let me know and it'd be more than happy to help you out. Otherwise, I'll see you in the next video. 6. Nutrition: Meal Frequency: How Many Meals?: So how many meals should you have every day in terms of meal frequency to lose weight? What is the optimal number of meals? It's another common question I get when people are on their journey to designing their own meal plans. To lose white is should I have five meals a day, six meals a day, two meals a day, three meals plus snacks. Five meals plus snacks. Should I skip breakfast? Should I have breakfasts? Should I have lunch? Should I fast? Very, very common questions now, we're going to talk about it in this video. What I've got here is a very simple table illustrating the concept that you have your target calories that you've already calculated. How many calories do you need to have every day broken down into your macronutrient needs. If you've decided to go that one extra step, which we've already established, you don't have to, you can just have you target calories. Maintain your target calories every day. Don't eat above it eight within a 150 calories of that target, you will lose weight. But how should you split that target calories into meals? How many meals should you have based on your target calories? Let's have a look. Because you understand that weight loss and weight gain is a numbers game. It's all about energy balance. 80 more or less than your TDE will influence whether you lose weight or gain weight. So I've given you a couple of examples. The truth is, it doesn't matter how many meals you have in a day. There's no greater or fewer number of meals. That's kind of influence. You'll level of wight loss provided that you're sticking to your total target calories for the day. And in this column here, I've used my own number. As an example. We've already calculated this for myself, that my total daily target calories would be 2400 per day. So giving you different scenarios. For me personally. Personally, I like to have full meals a day, but I'd have to be big meals. But I like to have a moderately large dinner and a moderately large meal mid afternoon. And then around that I have my snacks, two major meals and two snacks. That's how I like to roll. But that's just me personally. You have to pick a schedule and a meal frequency that works for you and your lifestyle. It doesn't matter if you want two meals a day for meals a day, 567 meals a day, It's completely up to you. Take your target calorie number and divide it. Divide it by the number of meals that works within your lifestyle. The number of meals and number of snacks. For example, if you like six meals per day, breakfast, lunch, dinner, and you love three lots of snacks, six meals. And your calorie target is 2400. For example, my calorie target, you gonna do divide it out 400 per meal or snack. Now of course it doesn't have to be exactly 400. This is just very, very simplified, just to illustrate the point that it doesn't matter how many meals you would like to have every day, as long as 2400 calories or whatever your target calories is not being exceeded. You can have two meals a day at 1200 calories each, as long as the balance is your total daily calories. For me, 2400. I can divide that into two meals. Have a solid breakfast and a solid dinner, and nothing in between. But I liked that. I liked to have a few snacks snacking during the day. That's just me personally. I rather go something like somewhere in-between, like maybe five meals. Now, a meal doesn't have to be like a certain number of calories. It could be it could be 800 calories if you love a big breakfast, that could be either a 100 calories. For example, just say, we use this. Just say you want formulas a day and you weren't allowed to break foots, have 800 calories there. And then if you don't like lunch, then you can skip that. You can get rid of that. And then you can add extra calories to the evening if you want. And you can have an extra snacks as well as long as the balance is 2400 or whatever you'll title daily is. Now some people think that you need to have breakfast. You don't need to have breakfast. What do they have breakfast or not is completely a personal choice. If you decide to skip breakfast, that's completely fine. I very rarely had breakfast myself. I usually have my first major meal at around two o'clock in the afternoon. That's me personally, I might have a protein shake in the morning. If I go to a cafe with some mates, I might have breakfast. I brunch in Melbourne. We call a brunch, right? It's around 1011 o'clock in the morning. Otherwise, on a normal day, I very rarely have breakfast. But if you're a breakfast person, that's amazing. At the end of the day, it's all about taking your calorie target and dividing it out. Anyway, you wish. If you want to meals six meters, four meters, five meals, three meals with snacks, it's up to you. It's completely up to you. As long as after all these meals have been divided out according to calories, that it all equals your target calorie balance at the end to pick a frequency that works best for you. If you have any questions, let me know. Send me an email through my website. I'll be more than happy to help you out. And I'll see you in the next video. 7. Nutrition: How to Track Food using MyNetDiary: Should you wear your food raw vs cooked? What is the most accurate way of weighing your food? We're going to talk about that in this video. And I'm also going to show you how to enter in food items that are the cooked or raw inside of an app called mine net diary. So feel free to download my net, Daria on your phone and follow along with me if you need to pause the video, do so. I'm going to demonstrate mandatory in just a second. You can also use My Fitness Pal. It's another app as well. They both have amazing food databases that you can enter food into. So feel free to use either one or the other. But I'm going to demonstrate monetary in this video in just a second. The most accurate way of weighing your food, raw vs cooked, it's going to be food that it's in its most roars estate. For example, if we're talking about grains such as oatmeal and rice, then the most accurate way of weighing that is gonna be when it's dry, uncooked, when there's no water content. When we're talking about chicken, beef, seafood, that kind of stuff. It's gonna be more accurate to why that after it's been cooked, when most of the water content has been cooked out of it. Typically chicken will weigh less, beef and fish will weigh less after you've cooked it, because all the water content or most of the water content has been cooked out of it. Whereas rice and oatmeal, for example, is going to weigh more because it's absorbed water. And so it's going to weigh more after it's been cooked. However, when it comes to tracking your food cooked versus raw inside of apps like mine at ARIO, My Fitness Pal. It actually doesn't matter whether you weigh the food cooked or whether your way at r4 for the purposes of tracking inside of my net Dari or My Fitness Pal. The reason being is because when you go into these apps, there's an option to select cooked versus r4 for any particular food item. And I'm gonna show you that right now. So I'm going to jump into minor Dora here. We have minus sorry, on my screen right now. So feel free to jump on your phone. The layout is going to look a little bit different, but it's pretty much the same. For minor darker here, I've got my calorie budget at 2100 calories. No, I haven't used mine Dory actively for a while now because I'm very happy with my white and my maintenance and that kind of stuff. But I'll show you very quickly how to enter in food into minor Dari, whether it's cooked versus roar. Just say for example, for lunch on having some chicken, right? I'm going to type in chicken breast. For example. You'll see here that when we type in chicken breast, there's an option for cooked, right? We can also type in chicken breast raw. And we get a pop-up over here. If you have a look down the list here, you'll see chicken or fryers, breast meat only r4, four ounces, 136 calories. You're going to select the option that's most applicable to you, whether that be R4 or whether that be cooked. So just make sure you type in, you might type in beef. You might type in R4. And it'll come up here. Beef, kidneys, raw, beef, ground, non-important off 5% lean, fat, roar. Make sure you either select raw or cooked, and you just type that in beef cooked. And it will come up with all the different cooked options for beef. I'll go back to chicken or chicken breast coat. And I'm going to click on this one. Then I'm going to type in my whatever I've weighed on my digital food scale. And I'm gonna show you how to use digital food scales in another video, it's super important that you know how to use digital food scales. Because it's gonna give you very accurate information and tracking information to put into monetary or MyFitnessPal, for example, I can put it into a 100 grams. Now, you can select the little drop-down here and you can change the units to ounces if you're watching from overseas at the US, It's like ounces. I'm in Australia, so we use metric over here. So I'm going to select grams. And then I've got 197 calories and dumb. Now I've just entered in chicken breast cooked a 100 grams, which is a 197 calories. And you can see here 33 grams of protein, one gram of carb, and so forth. Now just say for example, for a snack, I want to have some peanut butter. For example, Ryan, paint up butter. Peanut butter's just gonna be peanut butter. There's not gonna be a role or a cooked variation of that. There's gonna be peanut butter by different brands, so I select the brand that's most applicable. For me. Mavis is a brand that I love. Macro is another brand as well. So I've got here peanut butter, coconut spread by Mavis. I'm going to select this one. And with peanut butter, specifically with peanut butter, makes sure that you weigh it on a digital foods scale. I'm going to show you this properly in another video and you'll see why you need to weigh it and not just use teaspoons, tablespoons, or any other volumetric myth method. Because cups and teaspoons, tablespoons is not a very accurate way of measuring your food for the purposes of tracking to lose weight or build muscle. In the drop-down here I'm going to look for. Grams, you might need to select ounces. And I'm going to select, know 16 grams. Since I've had 16 grams of peanut butter, It's about a 100 calories. But let me show you, for example, for dinner, I might have say brown rice with my whatever chicken or with beef. So I'm gonna type in brown rice and just say I've waited, cooked. I type in brown rice cooked, and I select this one. Now, remember if I type in brown rice dry, then it's gonna give me brown rice that's uncooked. So it doesn't matter as you can see, if you decide you want to weigh your food dry, we'll coat. It, doesn't matter as long as when you go into my Nadar and My Fitness Pal that you select the right one. Now the values are not gonna make that much of a difference. But when you add them all up with all the different food that you're entering. It could mean a few 100 Calories different when you get to the end of the day. So it's important to be accurate inside the app. So brown rice, dry, old brown rice cooked depending on how you've waited. And we're going to select this one and we're gonna go with grams. And I'm going to type in, say, I don't know, 200 grams of a 200 grams of brown rice for dinner that's cooked. And then I'm going to have some fish with that. We're gonna go with salmon and just say, we've gone with seven that's cooked. So typing cooked salmon. And I will select any one of these micro salmon, pink cooked dry heat. I'm gonna select this one. And for my American friends, I'm gonna say eight ounces. I'm gonna go eight ounces of seven. I've got 347 calories done. I've got here my cooked brown rice, my cook salmon. And it gives you all the macro breakdowns here. So obviously with salmon, we don't have any cubs, but we have 56 grams of protein. And you can see as you enter in all this food throughout the day inside mine at Dari or even MyFitnessPal. It will here slowly remove those calories from your daily calorie budget. Now in this case, for this example, I've set 2100 calories is my typical calorie budget for cutting. This is what I usually set for myself when I'm cutting. I'm not cutting right now, but that's what I usually set. I've got here 1248 calories left. And what else is there? Breakfast, but go back to breakfast and we'll type in oatmeal. So oatmeal we've got here cooked, cooked oatmeal or rolled oats without salt, cooked oatmeal or rolled oats with it with salt. And we got on the list here, we got oat brand that's cooked. We've got oatmeal casserole. You get the idea, okay, So we're gonna type in cooked oatmeal. Doesn't matter. If you decide you want to cook your oatmeal or all. It will have a dry as long as you select it correctly inside here. And then we're going to go and click on this one here. We're gonna say select Autonoma grams. And we're going to have say, 150 grams of oatmeal done. And then I'm gonna have some maple syrup with that. Maple syrup. How many tablespoons now remember, we're gonna wipe it. Maple syrup. And I'm gonna have that set to grams. And I'm going to have, I don't know, 20 grams. Maybe. Then done, I'm assuming, of weighing more maple syrup. And then what else am I going to have? I don't know. A latte. You get the idea. So I just wanted to show you that it doesn't really matter if you're tracking inside my Nadar, in My Fitness Pal, whether you're weighing your food cooked versus roar, as long as you selected correctly inside of mine Atari. And the last thing I want to mention is that always weigh your food with a digital food scale, as opposed to using cups or teaspoons, tablespoons, because your tablespoon maybe different to my tablespoon. Whereas if we're weighing the same food on a digital food scale, we're gonna get the same white. I hope this was helpful if you have any questions, let me know and I'll see you in the next video. 8. Nutrition: Weighing and Measuring with a Digital Food Scale: I'll be showing you how to use a digital food kitchen scale to help you track your calorie and macronutrient intake to get into the best shape of your life. I'll share with you what I did with a digital food scale, how I used mine when I was preparing for my amateur bodybuilding competitions back in the day. And so obviously you need one of these to be able to follow along with me. So what I suggest you do is jump on Amazon.com. It doesn't matter what brand you get. You can get the same one I use. It doesn't really matter. I wouldn't spend any more than about 50 million bucks, 20 bucks off Amazon.com, just buy one of these and then you're off and running. So essentially, I'm gonna show you how to use a digital food sky like this using three examples. So we're gonna have some oatmeal. I'm gonna show you how to wire up some oatmeal, some coconut oil, or you can use peanut butter, It's up to you. I just don't have any peanut butter in the cupboard, so I have to use coconut oil in this demonstration. And chicken, Of course, the first thing you're gonna do with your digital food scale is you turn it on and you're going to make sure that it reads 0 on the screen. Now you can set it between grams and ounces. Now if you're watching from the US auto, imagine you're going to be using ounces. However, here in Australia we use metric, so I'll be setting mine to grams for this demonstration. But you select grams or ounces on the button there, depending on what brand you get, they will pretty much do the same thing. Then make sure it's set to 0. So the first food I'm gonna demonstrate is oatmeal or rolled oats that I have here in my cupboard. And what you can do is get your plate, for example, and put your plate on the scale. And when you put the plate on the scale, make sure you hit the tare button. So the tear button is going to reset the scale back to 0 and it's going to remove the white of the plate. It's not going to include that white with the plate on your scale. You're gonna put in some oatmeal. And so we're going to measure this essentially dry, dry oatmeal or dry rolled oats. And as you pull that in, you'll see that we're now going to weigh out something like, I don't know, just say a 100 grams, 150 grams of oatmeal. Then we're gonna put that into my net Dari. And we're going to select Role dot's dry, a 150 grams. And then I'm gonna show you a coconut oil. So when you're, when you're weighing coconut oil or paint up button, you're gonna put the jaw. Now this is a really cool technique. You can use it with any other product as well. Put the actual product on the scale, make sure you take the lid off. When you take the lid off, you're going to hit the Tab button. And when you hit the tab button, it's going to reset the value back to 0. And then just by using a teaspoon or a tablespoon, you're gonna pull out. I don't know. Just say for example, we're gonna use a tablespoon of coconut oil. You're gonna pull that out. And then we're gonna pull that around 16 grams, 20 grams of coconut oil. And you'll see that reflect on the screen of the scale. And that's how you know exactly how much coconut oil or paint up bottle or whatever you've taken out of the product, it would just show up on the scale. It is that easy and then you just go to mine at Dari will My Fitness Pal, you would just type in peanut butter, coconut oil, or whatever. And you'll just punch in 16 grams or 20 grams or maybe the equivalent announces, it's that simple. And we chicken all I typically do when I'm prepping for competition, as I mentioned before, is I'll cook up all of my chicken, maybe three days, four days worth of chicken or cook everything up. In this demonstration though, I'm just going to show you a small batch of chicken. And then I'll cook it all up. I'll put a little bit of seasoning I have at the top of it just to make it tight is nice. I won't typically use any sources or any mayonnaise or anything like that. If I do on the rare occasion, I will track it. I will then record it in mind as well. But for the purposes of this demonstration, I'll just use cooked chicken with a bit of seasoning. And then I will put my plate on the scale. And then I'm gonna measure out around a 100,150 grams of cooked chicken, which works out to be about 25 to 30 grams of protein. And how I know this is because I've been doing this for years. If I go into my net Dari, I type in cooked chicken breast. And then I select 150 grams, 200 grams or whatever. And it's going to accurately note that into my, into my NodeRED. So that's essentially how you use these digital food scales when you tracking. As I said, it doesn't matter if you're tracking dry or cooked food and you're weighing that on your scale as long as you select the correct one inside monitorial MyFitnessPal, then you'll be fine. I hope this was helpful if you have any questions, let me know and I'll see you in the next video. 9. Goal 1 (Fat Loss): Step 1. How to Calculate Your Macros For Fat Loss: Welcome back everybody. Let's jump straight into the calculations for your macros to get shredded if you're a skinny fat guy or girl watching this like I once was. So this is the exact blueprint that I followed to calculate my macros for fat loss as a skinny fat guy years ago. But I should also point out that you really need to be consistent when following this blueprint. You need to be patient trust in the process. And I also should point out that I did my entire transformation without any performance enhancing drugs, no steroids, no testosterone. I'm a 38 year old male from Melbourne, Australia. Never touched them in my life. But I did have a lot of patience and consistency with this blueprint. So that is extremely important if you want this to work for you. So let's jump straight into the calculations. The first thing we want to do is we want to calculate your target calories that you are to maintain every single day. You take your goal body weight in pounds, and I'm using myself as an example here, 194 pounds times that by ten to your own goal body weight, times it by ten. And you'll get your target calories, in my case, 1,950 calories. Once we have our daily calorie target, then we can calculate our macros, protein, fat, and carb. Very simple and straightforward calculations for protein. You're going to aim to get between 0.8 to 1 gram of protein per pound of body weight per day, okay? It is a range. The reason why it's a range is because it varies on a number of factors. Your intensity levels, the volume of training you're doing, how old you are, there are many different factors that determine how much protein you actually need. If you shoot for this range though, you'll be within the ballpark of what you actually need. Start with 0.8 and then slowly make your way up to 1 gram per pound of body weight per day. 194 pounds. My weight you're going to use your weight, Your goal body weight times about 0.8 is 150 5 grams of protein. So I'm going to aim for 150 5 grams of protein every day. As a minimum up to 1 gram per pound of body weight per day. 194 times one is 190 4 grams. Anywhere between 150 5 grams and 190 4 grams. It is going to be my protein range. Next one is fat. You need dietary fat for hormone regulation. The general guide here for fat, your fat macro is to get around 30% of your total calories through dietary fat. To keep it real simple, the calculation is going to be 0.3 grams of fat per pound of body weight per day. Let's calculate that for me using myself as an example. 0.3 times 194 is going to be 58 grams of fat. Once we've calculated protein and fat, then we go onto carp. Now should quickly point out that if this is already too much for you, focus on just calculating your daily calorie target, your protein target. Stick with those two numbers. Get the rest of your calories from either fat or carb or some combination of the two be plus or -50 calories of your target. And you'll still get incredible results. However, if you think you can track more than just these two numbers, then continue along with me. Okay. 58 grams of fat in terms of cab, how much do you need? Personally, what I do or what I did is I take the remaining of my calories and I give it to carbohydrate once I've already factored in protein and fat. What does that mean? I'll walk you through it. How many calories is in 150? 5 grams of protein. We know 1 gram of protein is four, calories, 155 times four is 620 calories for fat, 1 gram of fat is nine calories. It's very calorie dense, 58 times 9522 calories. All you need to do to figure out how many calories you need for carbohydrate. Take your target calories for your calories for the day 1950 or whatever you've calculated. Minus 620, minus 522, you'll get 88 calories remaining. Then we need to just convert 808 calories into how many grams of carb? That is 1 gram of carb is four calories. 808/4 is 202 grams of carb and that is it. We've just calculated your macronutrients, your daily calorie target for me, 1950 protein, 150, 5 grams as a minimum fat, 58 grams, carbohydrate, 202 grams. Again, if these two are too complicated for you, just focus on total calorie target and your protein target as a minimum, get the rest of your calories from fat and cup, and you'll still get incredible results. If you do this for four to six weeks, you'll see incredible results. Take these four numbers, put them into an app like Mint Diary or my fitness pal, and track everything that goes into your mouth. Everything from teaspoons of sugar, feted cheese, croutons, peanut butter, nuts, everything has to be weighed and measured When you do that inside those two apps, and you do that consistently for four to six weeks at least, then you'll start to see incredible results in your body. You should lose around one to two pounds of weight per week as a guide. If not, then you need to make some adjustments to these numbers. These numbers are just a starting point for you then to make adjustments to keep that weight loss going one to two pounds per week is what we're looking for. Anyway. I hope that was helpful. 10. Goal 1 (Fat Loss): Step 2. Setting up MyNetDiary for Fat Loss: Okay, Let's jump a two step three where we're going to take the numbers that we've calculated in step 12 and put them into an app like mana DREs, so you can only use monetary or My Fitness Pal. I've got my phone setup here with mine at Dari, but you can use MyFitnessPal as well. But just make sure you download my net Dari first onto your phone so that you can follow along with me. So over here on the right-hand side, I've taken the numbers that we've calculated from step 12, and I'm just drop them over here as a reference, the right-hand side, but you would hopefully be using your own numbers. These are my numbers. But hopefully you're using your own numbers to enter into my Nadar. He's so here we have 2400 calories, which is a target calories that are calculated for myself in step one, you might have come directly from step one and skipped step two, which is completely up to you where you calculate your macros in step two. But I do recommend that you calculate your macros for the best results in your white loss, fat loss journey. So that's my target calories here, 2400. And then I've got protein fat and Cobb, 200 grams for protein 66 grams full-fat, and 250 grams full cups, which are calculated in step two, I'm going to show you head into these into monetary right now. So inside the app on my phone, we're gonna go to my plant where it says My plan will just press on that one. And you should see a screen similar to this. Now on the very top we have a little menu which might be hard to see, where it says white and calories and carbs, protein and fat. These are the only two that we're gonna be playing around with in this little tutorial video. I press on white and calories. And here you can enter in a bunch of information such as current White Target way, target date, weekly rights of white loss. And then here it says daily food calorie budget. That's where we enter in the 2400 or whatever you've calculated for you to solve. Taking 2400. And I've put it into here, you only need to do to change the value is you just press on the number. You can just enter whatever number you've calculated, press Save, and that will lock in a budget for you. That's gonna be a daily calorie allowance. We did talk about a buffer plus minus 150 calories around the 2400 is what I would give myself. One hundred and one hundred and fifty calorie plus minus your target is going to be your reference point. Now in terms of current white. So I put in here hypothetically 220 pounds. I've actually changed this into Imperial. You can click on the two on the little menu there, then go down to where it says Settings. And you can change it from metric to imperial if you want. I usually work in metric, but I have a larger American audience, so I've deliberately changed it to imperial for you guys so you can follow along much easier if we go back to my plan and we'll go to white and calories. So you'll put in your current white. So put in 220 pounds. So that's about a 100 kilos for my metric friends. And my target weight is going to be 90 kilos or 200 pounds. In terms of target date and weekly right? Now in terms of weekly right now, I do discuss this in another video. A healthy right of white loss, somewhere between one to two pounds per week is considered to be a healthy right? For me personally, I usually shoot between 1.5 to even one pound per week. You'll find that in your first week of doing this, you might lose more than two, maybe three pounds and your first week. But after the first week it will start to settle down a little bit. And I'll do discuss the reasons why in another video. But typically, my weekly right around 1.5 pounds per week is what I'm shooting for. So I'll set my target dydt, whatever is necessary to get around 1.5 pounds per week. Then it'll got my daily budget setup already, which is 2400. Now once I've set this up, then I will go to the next tab here, which is carbs, protein and fat. I'm not sure if you can see that the next one on the menu. So you press on that and essentially you have a pie chart here. This is the screen from macro is this is where you're going to enter in your macronutrient calculations. Assuming that you've done step two of this tutorial series. If you haven't done step two, you don't need to worry about this page. You can just go to the diet dashboard and you can start entering in foods straight off the dashboard here. But if you have done step two, then you'll need to enter in your macros in step two. If we go back to. My plan and then go into carbs, protein and fat. This is your macronutrients screen. So 2400 calories is a daily limit, which is broken down into R3 macros, carbs, protein, and fat. On the bottom of the screen you'll see fat and we have protein and carbs. So all we need to do is start entering in whatever macros you've calculated for yourself. So a protein of calculated 200 for myself. So you just press on, whereas his protein and you enter into 100. I'll just gonna do this very quickly and save. The next one is fat. So I'm just going to press on fat and change this to 66. The app does give you some guidelines which have built into it. But as I said before in the previous video, this is not exactly perfect. It doesn't have to be exactly perfect. These are just rough numbers to get you started. And then we get to the next two or three videos from now, I will discuss how you make adjustments to these to fine tune a little bit. And then Cobb is the last 1250 grams. So as you can say, it's about 252. It's already done that for us. So that works out to be 42% of our calories. Out. Balance of 2442% of 2400 is coming from Cobb's. 33% of our calories, protein calories of 2400, it's coming from protein. And twenty-five percent of our calorie allowance is coming from fat. And so you'll see a little pie chart there. And that's essentially what we need to do when it comes to checking in your macros. And if you press on select here, you'll see what different types of ratios look like for different types of diets. If you see here, the Mediterranean diet is a 501535 split. Cato is 52075 split. So you'll see here that Cato is obviously very low carb, somewhere below 10% carb for Cato. You'll see 520, 20% is for protein and seventy-five percent. You'll get an idea of what these different diets look like in terms of the macronutrient distributions. This is just for your own information in your own education, you can read this in your own time, but for now I'll just close that down. If you want, you can actually slide these slides with your finger just manually if you want to play around with it. But I'll talk more about how to adjust these numbers in another video. But right now, this is all you need to do. And we go to our home screen. So I've got a dot dashboard, guys, we're back on the home screen here. We've got a calorie budget set, 2400 calories. So this is how much you've got to spend per day. Think of it almost like currency. You've got 2400 calories in the bank. That's all you have to spend in a day. Only need to do when you're entering in food is you just press the plus sign down here. And then you'll come up with this little thing where you can select breakfast, lunch, dinner, snack, or you can just scan the food. If you'd have a bar code, it doesn't matter which one you select. Breakfast to say. For example, just say you've had a lot of time for breakfast. I'll just select almond latte from the recent foods or you can just type in lot of time and it will start searching from the food database and then you just select the one. For example, he is Starbucks, right? So a 190 calories 16 fluid ounces or out. So that's a grand day. 16 fluid ounces, 190 calories. And then wallah, we've just entered in that ground day. And maybe you've had two sugars with that. So make sure you enter in your sugar as well. It hit the plus sign, hit breakfast, and type in sugar. By doing this kind of tracking full, whoops. Just go back by doing this kind of tracking for a week or two, you'll become so educated in terms of what the macronutrient values of various foods that you wait. Didn't I never knew any of these any of this prior to tracking my calories. But when you do this for a week or two, you would just come to realize that there's 16 calories in one taste of sugar. You got to put those little values in. Now, you can just use the bar code of various types of food by hitting the plus sign and then hitting the barcode there. And you just put that over the bar code and it will scan the food for you. And if that food is in the database, it will be detected. And just say for example, you're eating at a restaurant for lunch. And you ought to know having just say Taco. Taco Bell says from my American friends out there. So Taco Bell, you'll see that common restaurant items and phosphate items also in this database. So you'll see he talked to Bill Original with beef. A 179 calories, tacos crunchy by Taco Bell. Just say we've had one serving of crunchy tacos, 170 calories, and bank stride in the system. And as you can see, it's slowly makes his way around. You'll see we have 2024 calories left. Now just make sure you weigh all of you food as well, like peanut butter and avocados and stuff like that. And then enter that directly into this app. And I explain how to use Skiles kitchen scales in another video. But just make sure that you weigh your food like peanut butter for example, if you've had peanut butter as a snack, top and pain not butter. You get the idea. This is very intuitive. Just start talking will automatically stop populating the search results. And you'll see here, for example, that maybe we've had tonight, we'll just go with how many grams? Peanut butter, crunchy, no salt. It's just I've had 16 grams. Just say we've had about a tablespoon, but not yet calories into. As you can see it fills out a macro is down here as well, carbs, protein and fat. And then we're gonna get toward the end of the day, you might have a couple of 100 calories to spell. Or you might even go over by a 100 calories, which is fun because remember we have a buffer of plus minus one hundred, one hundred and fifty calories around at target calories. If you go over by a 100, it's not going to be a deal breaker. This will go into the red, but don't be disheartened by it. You can also put an alcohol as well. So for example, we've had dinner, just say you had a red wine. So you put in red wine like this. And trust me guys, I've used this app of also use MyFitnessPal as well. They both really good. I've used them even during my competitions as well, to track my calories. For example, red table wine. And we'll cap sad to say saf, how much CAP site, but we're going to have how many fluid ounces on and I eight fluid ounces of capsule 593 calories. And there we go. Maybe we had another gloss of cab salve. It doesn't matter. I've called it a snack. Maybe we had some white one this time. We put in what table wine. What table one. There we go. Nine fluid ounces. You'll see all the different types of measurements or units that we can use. Make sure you select the right one. So obviously, teaspoons, tablespoons is probably not an onto a way of measuring how much one you drinking. So fluid ounces will Mills probably makes most sense. But you get the idea. Table 1270, count 217 calories. So that's essentially how you use monetary. If you have any questions about this, please let me know and it'll be more than happy to help you out. In the next video, I'll be discussing how to fund chewing these numbers. If you're not reaching or you're not achieving the sort of wight loss that you're expecting, which again is going to be somewhere between one to two pounds per week. Anyway. I hope this was helpful and I'll see you in the next video tutorial. 11. Goal 2 (Bulking): Step 1. How to Calculate Your Macros For Lean Bulking: Welcome back everybody. Let's jump straight into it. So if you're a skinny fat guy or girl wanting to figure out your macros for lean bulking, then this is exactly what I did to myself to get completely shredded and build a ton of muscle. And also, I should point out very quickly that I did it completely naturally. No steroids, no testosterone, no performance enhancing drugs, nothing. Just a ton of patience and hard work and trusting the process. I also did this when I was doing my night shift job years ago, counting my macros and my calories in the middle of the night. And I really did struggle. It was very, very tough. I didn't have any mentors or coaches to help me back then I will break it down for you and make it as simple as possible for you. So follow along with me. So macros for bulking, the first thing we're going to do is you're going to calculate your target calories for bulking. So that's our first line here. For me, hypothetically, 27, 50 calories is what I would aim to achieve every single day to build maximum amounts of muscle, okay? So the calculation for calculating your calorie target for bulking is going to be TD EE times 1.1 so total daily energy expenditure for you. I'll link down below what you can click on to determine your TDEE. Very simple to calculate using my calculator on my website. Go click on that link, then come back to this video. Then you're going to add 10% on top of that TDE DEE for me 2,500 calories times by 1.1 because we want to add 10% extra calories onto that 2,500 that's going to get me 27 50 calories. So you're going to figure this out for yourself. Once I've got my target daily calories, then I can break that down into protein, fat, and carp for protein. The calculations simple, 0.8 grams of protein per pound of body weight per day is what you're aiming for. So 194 pounds, that's my weight. You're going to use your weight, for example, 194 pounds times 0.8 is 150. 5 grams of protein. All right, so I'm going to aim for 155 as a minimum every day during my bulk. The second one is fat. All I'm going to do is get 0.3 grams of fat per pound of body weight per day. I'm going to multiply that by 194. That's going to give me 58 grams of fat. 0.3 times 194 or use your own weight will get me 58 grams of fat. Then I get the rest of my calories for bulking and I give that to my carbohydrates. How do I do that? I need to convert this and this. So the grams of protein and fat, I need to convert that to calories. So for 1 gram of protein is four calories, so 155 times four is 620 calories. For fat, 1 gram of fat is nine calories, so 58 times nine is 522 calories. So then all I've got to do is get my target calories for bulking 27 50, subtract 620, subtract 522. That will leave me with the balance of 1,608 calories that I'm going to devote to my carbohydrates to figure out how many grams of carbo hydrate that works out to be 1 gram of carbohydrates. Four calories. So 1608/4 will give me 402 calories correction, 402 grams of carbohydrate. That's essentially my macros for lean bulking 27, 50 is my target calories. 155 for protein, 58 for fat, and 402 for carbohydrate. If this is all too much for you, I'll make it more simple for you. Your target calories is what you're trying to hit every single day followed by protein. If you can just hit these two numbers every single day, then you're going to get incredible results. Just differentiate your fat and carb as you wish. Aim for protein. Hit that target and you can give the rest of your calories to fat or carb as you see fit. If you want more fat than carb or more carb than fat in your bulking journey, that's completely up to you. For me, I prefer to have more carbohydrates than fat. Okay. It doesn't matter how you split carb and fat as long as you're hitting that target. If you're not hitting that target or whatever you've calculated for yourself, you're not going to gain weight you want to gain on an average 0.5 to one pound of weight per week. If you're not gaining that, you're not eating enough, know this. Because I was a skinny, fat guy. I really struggled to put on weight. Why? Because I wasn't eating enough calories. I thought I was eating enough calories, but I wasn't. You must track this to ensure that you're gaining weight. Now put these numbers into an app like mine diary or my fitness pal. Or you can use a flexible meal plan and track everything that you eat. If you're hitting your target calories and you're not gaining weight, then you need to add about 100 to 150 calories to your target. When you're gaining more than one pounds per week, then you're eating too many calories. You need to dial it back a little bit, drop that by around 100 calories. If you're gaining less than 0.5 pounds per week, then you're not eating enough calories. You need to increase your target by around 100 calories per day. So that's the general blueprint for how to calculate your macros for lean bulking. And then when you get to the end of your bulk, then you'll do a little cut at the end to trim off any fat that you've gained during this process. This is exactly what I did and how I managed to get into the best shape of my life. Hope this was helpful. See in the next one. 12. Goal 2 (Bulking): Step 2. Setting up MyNetDiary for Bulking: Once we've calculated at calorie target full bulking, which we did in step one. And for myself, I calculated that to be 2750 calories per day for a successful Lean bulk. And then in step two, I calculated protein, fat and cub, which derives from this target of 2750. We calculated in the previous step that I need a 160 grams of protein per day, 76 grams of fat per day, and 355 grams of cup per day. And these three numbers are derived from this calorie target of 2750. So by now you should already have these four numbers calculated for yourself for a successful Lean bulk. In this step, I'm gonna show you how quickly and easy it is to put these four numbers inside of an app on your phone. Like minor Dari or My Fitness Pal. So feel free to download mine at Dari because that's what I'm using in this case. You can use MyFitnessPal. It's completely up to you. You can download them for free and you can follow along with me. So I only need to do is open up my net. Daria, as I have here, go to these three little things here, and you'll get this little menu. Then you go to where it says My plan. Click on that, we'll press on that. And then up here it says white and calories at the very, very top there. White and calories to get my diet, click on white and calories. Now personally, just ignore, whereas his current weight takeaway target dydt and weekly, right? Just ignore these numbers. Don't get too hung up on these numbers here. What we're really concerned about is using minor diary to track to ensure that we're hitting this number of 2750 a day. And you're also hitting protein, fat and carbs as well. W2 concerned about what it says here about weight loss programs. We're trying to gain weight here, not lose weight. So most people that use monetary or using it to lose weight. And so it's good around people wanting to lose weight using this app, but it's just as effective to gain might for bulking as it is for using it to cut or to lose weight. So we need to do is where it says daily food calorie budget. I've already entered this in here, but you're going to put in the number that you've calculated. So you just press on that and then you just put in whatever number you've calculated as you calorie target. Then you're gonna hit Save. Then to put in your macros over where it says at the top here, carbs, protein and fat, just at the top of the screen there, this little tab. They press on that and you'll see this little box will pop up here. This is pretty much exactly the same as what it looks like when you putting in new calories for cutting. If you haven't already seen those videos. And you'll see he gives a little pie chart and you can, down here where it says carbs, protein and fat, you can enter in your numbers. So we'll enter in these ones, which I've actually already done, but we'll do it again just to demonstrate. So we'll start with protein, 160 grams. So you just press on that and you're going to type in one. What have you've calculated for yourself, then hit Save. The next one is fat. We have 76 grams. So you're gonna press on that top in 76, hit Save. And then by default, the app will automatically generate the difference for carbs, which is 357 grams. We calculated 355 grams. Don't be too concerned, it's only two grams difference. Just let it go. We have here 76 grams of fat, a 160 grams of protein, and 357 grams of carb. That equates to 25% of our calorie target is coming from fat. So as we said in the previous video, we want 20 to twenty-five percent of our calorie target coming from fat for hormonal reasons, for health reasons and things of that nature that set correctly protein. Twenty-three percent of our calorie target is coming from protein. And as I mentioned, a 160 grams for myself does seem like a lot, but it's not when I consider that my primary ambition here is to build muscle. And then the last one is Cobb's, which is 52% of my calorie target of 2750 is gi