diff --git "a/subtitle/0Jbc3Ah4EIc.srt" "b/subtitle/0Jbc3Ah4EIc.srt" new file mode 100644--- /dev/null +++ "b/subtitle/0Jbc3Ah4EIc.srt" @@ -0,0 +1,4016 @@ +1 +00:00:00,120 --> 00:00:04,960 +watch this if you finally want to get Le + +2 +00:00:03,120 --> 00:00:07,759 +you want to be able to go from 30% body + +3 +00:00:04,960 --> 00:00:09,200 +fat to 10% body fat without a struggle I + +4 +00:00:07,759 --> 00:00:11,200 +will take you through that entire + +5 +00:00:09,200 --> 00:00:12,759 +process in this entire video showing you + +6 +00:00:11,200 --> 00:00:15,040 +the scientific evidence behind what + +7 +00:00:12,759 --> 00:00:17,320 +we're going to be doing and what you + +8 +00:00:15,040 --> 00:00:19,439 +need to do step by step these are the + +9 +00:00:17,320 --> 00:00:22,199 +same steps that I've done not only + +10 +00:00:19,439 --> 00:00:24,400 +myself over the last 10 years repeating + +11 +00:00:22,199 --> 00:00:26,080 +this process and improving it using the + +12 +00:00:24,400 --> 00:00:28,160 +research data and all the knowledge I + +13 +00:00:26,080 --> 00:00:30,279 +have as a medical doctor but the same + +14 +00:00:28,160 --> 00:00:32,279 +steps that I've used with all of my + +15 +00:00:30,279 --> 00:00:33,920 +clients that I care deeply about because + +16 +00:00:32,279 --> 00:00:35,640 +they've invested in me but I want to + +17 +00:00:33,920 --> 00:00:37,320 +share that with you finally so the first + +18 +00:00:35,640 --> 00:00:39,079 +thing is going to be contrary to what + +19 +00:00:37,320 --> 00:00:41,079 +you've been told online what you get + +20 +00:00:39,079 --> 00:00:43,000 +online is it's a caloric deficit you + +21 +00:00:41,079 --> 00:00:45,559 +need to do this particular diet it's + +22 +00:00:43,000 --> 00:00:47,719 +keto and it's all lies to an extent let + +23 +00:00:45,559 --> 00:00:49,280 +me make a point I highly recommend you + +24 +00:00:47,719 --> 00:00:51,640 +watch the video till the end because if + +25 +00:00:49,280 --> 00:00:54,039 +you cannot it's a good indication that + +26 +00:00:51,640 --> 00:00:56,239 +you're maybe not prepared to finally get + +27 +00:00:54,039 --> 00:00:58,079 +me but with that being said let's not + +28 +00:00:56,239 --> 00:01:00,480 +waste any time the number one thing I + +29 +00:00:58,079 --> 00:01:03,800 +see with everybody who who never gets + +30 +00:01:00,480 --> 00:01:05,640 +lean or who never finally gets to a + +31 +00:01:03,800 --> 00:01:07,600 +place where they can be lean the rest of + +32 +00:01:05,640 --> 00:01:09,360 +their life is number one is here in the + +33 +00:01:07,600 --> 00:01:11,680 +mind and it's the mindset and before I + +34 +00:01:09,360 --> 00:01:13,159 +get woo woo think about everything and + +35 +00:01:11,680 --> 00:01:14,960 +every little decision you've ever made + +36 +00:01:13,159 --> 00:01:16,720 +that was good for you you had to make a + +37 +00:01:14,960 --> 00:01:18,200 +decision in your mind so what I see with + +38 +00:01:16,720 --> 00:01:20,000 +a lot of the people who've ever + +39 +00:01:18,200 --> 00:01:22,000 +considered working with me or the people + +40 +00:01:20,000 --> 00:01:23,799 +who asked me advice or the people I've + +41 +00:01:22,000 --> 00:01:26,119 +spoken to over the last 10 years about + +42 +00:01:23,799 --> 00:01:27,960 +Dr Mike what do I need to get into shape + +43 +00:01:26,119 --> 00:01:29,920 +it's their mindset number one there's + +44 +00:01:27,960 --> 00:01:32,119 +two things that play a massive role and + +45 +00:01:29,920 --> 00:01:34,600 +and they're very related and once you do + +46 +00:01:32,119 --> 00:01:36,280 +this exercise you'll finally know what + +47 +00:01:34,600 --> 00:01:39,680 +you need to do to finally get Le and + +48 +00:01:36,280 --> 00:01:41,079 +that two things are pain and priority + +49 +00:01:39,680 --> 00:01:42,680 +and I'm going to use the analogy here of + +50 +00:01:41,079 --> 00:01:44,840 +someone with a broken hand someone who + +51 +00:01:42,680 --> 00:01:47,158 +has a broken hand when it's broken they + +52 +00:01:44,840 --> 00:01:49,479 +have pain the most the highest level of + +53 +00:01:47,158 --> 00:01:51,439 +pain and they want to fix this pain + +54 +00:01:49,479 --> 00:01:53,880 +immediately and you need to ask yourself + +55 +00:01:51,439 --> 00:01:55,840 +with your physique and finally get lean + +56 +00:01:53,880 --> 00:01:58,079 +how much pain are you in do you need to + +57 +00:01:55,840 --> 00:02:00,119 +find a a wife or a girlfriend right now + +58 +00:01:58,079 --> 00:02:01,840 +and you need to First lose this weight + +59 +00:02:00,119 --> 00:02:03,600 +do you need to save your marriage is it + +60 +00:02:01,840 --> 00:02:05,360 +extremely important to lose this weight + +61 +00:02:03,600 --> 00:02:06,799 +because there is a health risk and maybe + +62 +00:02:05,360 --> 00:02:08,878 +time is running against you that is what + +63 +00:02:06,799 --> 00:02:10,800 +I call the highest amount of pain and + +64 +00:02:08,878 --> 00:02:13,000 +someone who doesn't have too much pain + +65 +00:02:10,800 --> 00:02:14,160 +or no pain at all is someone who's maybe + +66 +00:02:13,000 --> 00:02:15,560 +they were playing a bit of tennis and + +67 +00:02:14,160 --> 00:02:17,000 +their elbow hurts they don't even + +68 +00:02:15,560 --> 00:02:18,280 +consider going to the doctor but someone + +69 +00:02:17,000 --> 00:02:21,480 +with a high amount of pain has to see + +70 +00:02:18,280 --> 00:02:23,680 +someone immediately and with that comes + +71 +00:02:21,480 --> 00:02:25,519 +priority depending on how much pain you + +72 +00:02:23,680 --> 00:02:27,720 +have will determine how much priority it + +73 +00:02:25,519 --> 00:02:30,079 +is so for most of you if you're watching + +74 +00:02:27,720 --> 00:02:32,280 +this video ask yourself where does this + +75 +00:02:30,079 --> 00:02:34,800 +between I have my hand broken and I'm + +76 +00:02:32,280 --> 00:02:36,079 +just so fat I it's the number one goal I + +77 +00:02:34,800 --> 00:02:38,440 +have in my life it's my health and + +78 +00:02:36,079 --> 00:02:40,440 +fitness and you know what it's okay I + +79 +00:02:38,440 --> 00:02:42,239 +need to focus on my family right now I + +80 +00:02:40,440 --> 00:02:44,480 +need to focus on my business or I need + +81 +00:02:42,239 --> 00:02:46,000 +to focus on something else right that's + +82 +00:02:44,480 --> 00:02:48,120 +going to consume time maybe you have a + +83 +00:02:46,000 --> 00:02:49,920 +newborn when you finally realize where + +84 +00:02:48,120 --> 00:02:52,079 +you are in the Spectrum and if you're at + +85 +00:02:49,920 --> 00:02:54,159 +a high amount of pain that's the number + +86 +00:02:52,079 --> 00:02:55,400 +one thing in your priority list it's the + +87 +00:02:54,159 --> 00:02:58,040 +number one thing is your health and + +88 +00:02:55,400 --> 00:03:00,080 +fitness those people are the ones who + +89 +00:02:58,040 --> 00:03:02,599 +get the best results and those those + +90 +00:03:00,080 --> 00:03:05,239 +typically are my clients because they + +91 +00:03:02,599 --> 00:03:08,319 +will listen to everything I say and they + +92 +00:03:05,239 --> 00:03:10,400 +will also cut out all the excuses that + +93 +00:03:08,319 --> 00:03:12,640 +people usually have which is I don't + +94 +00:03:10,400 --> 00:03:14,799 +have time this is too much it's too + +95 +00:03:12,640 --> 00:03:16,400 +difficult usually people who really want + +96 +00:03:14,799 --> 00:03:18,799 +something are ready to do whatever it + +97 +00:03:16,400 --> 00:03:20,360 +takes in the right manner so ask + +98 +00:03:18,799 --> 00:03:22,560 +yourself write in a list what's a + +99 +00:03:20,360 --> 00:03:24,280 +priority in your life in general do this + +100 +00:03:22,560 --> 00:03:25,879 +exercise and do it right now if you + +101 +00:03:24,280 --> 00:03:27,640 +cannot even do that exercise click out + +102 +00:03:25,879 --> 00:03:29,159 +goodbye I'll see you in the next video + +103 +00:03:27,640 --> 00:03:30,680 +but if you can write in your list hey + +104 +00:03:29,159 --> 00:03:32,799 +what's the most important maybe it's + +105 +00:03:30,680 --> 00:03:34,360 +your family and you need to ask okay + +106 +00:03:32,799 --> 00:03:36,319 +what's more important right now maybe is + +107 +00:03:34,360 --> 00:03:38,319 +it making money and your work or is it + +108 +00:03:36,319 --> 00:03:40,280 +your health if it's your health if your + +109 +00:03:38,319 --> 00:03:42,599 +health falls in the first or second + +110 +00:03:40,280 --> 00:03:44,439 +priority in terms of work your family + +111 +00:03:42,599 --> 00:03:46,159 +and everything else going on in your + +112 +00:03:44,439 --> 00:03:48,680 +life maybe you're a student maybe you + +113 +00:03:46,159 --> 00:03:50,480 +need to pass so maybe your family's + +114 +00:03:48,680 --> 00:03:52,120 +maybe spending time with your family's + +115 +00:03:50,480 --> 00:03:54,239 +number one getting good grades in + +116 +00:03:52,120 --> 00:03:56,280 +universities number two maybe finding a + +117 +00:03:54,239 --> 00:03:58,840 +girlfriend is number three and getting + +118 +00:03:56,280 --> 00:04:00,599 +in shape is number four don't waste your + +119 +00:03:58,840 --> 00:04:01,879 +time that's what happens with a lot of + +120 +00:04:00,599 --> 00:04:03,319 +people and then they fail and they start + +121 +00:04:01,879 --> 00:04:04,519 +eating terribly because they get so + +122 +00:04:03,319 --> 00:04:06,200 +upset because they don't see the weight + +123 +00:04:04,519 --> 00:04:07,879 +scale go down and they end up getting + +124 +00:04:06,200 --> 00:04:10,319 +more weight so figure out where this + +125 +00:04:07,879 --> 00:04:12,480 +Falls in your priority finally after you + +126 +00:04:10,319 --> 00:04:14,599 +figured out okay Mike it is in my top + +127 +00:04:12,480 --> 00:04:16,320 +two step one is done you've come to the + +128 +00:04:14,599 --> 00:04:17,798 +mindset that this is important to you + +129 +00:04:16,320 --> 00:04:19,478 +when you need to make a difference the + +130 +00:04:17,798 --> 00:04:21,560 +second thing you need to interpret + +131 +00:04:19,478 --> 00:04:23,120 +mindset wise is how much time are you + +132 +00:04:21,560 --> 00:04:25,440 +going to give yourself those who decide + +133 +00:04:23,120 --> 00:04:28,880 +to give themselves 1 month typically go + +134 +00:04:25,440 --> 00:04:31,160 +for surgery liposuction gastric bypass + +135 +00:04:28,880 --> 00:04:32,400 +balloon maybe a zemp the people who + +136 +00:04:31,160 --> 00:04:34,320 +decide that they want to give themselves + +137 +00:04:32,400 --> 00:04:36,320 +2 months to get into shape are the + +138 +00:04:34,320 --> 00:04:38,919 +people who end up doing things that + +139 +00:04:36,320 --> 00:04:40,960 +aren't sustainable the keto diet juice + +140 +00:04:38,919 --> 00:04:43,159 +cleansing water fast herbal life + +141 +00:04:40,960 --> 00:04:45,880 +challenges and typically those people + +142 +00:04:43,159 --> 00:04:48,120 +who give themselves 2 months and 1 month + +143 +00:04:45,880 --> 00:04:49,759 +those people typically fail and CU + +144 +00:04:48,120 --> 00:04:51,720 +they're in so much pain they end up + +145 +00:04:49,759 --> 00:04:53,520 +trying new things which I totally get + +146 +00:04:51,720 --> 00:04:55,720 +that's life you know you try things you + +147 +00:04:53,520 --> 00:04:57,880 +fail you try again so there's no problem + +148 +00:04:55,720 --> 00:05:00,280 +with that but the people who decide to + +149 +00:04:57,880 --> 00:05:02,919 +give themselves 3 months 4 months 5 + +150 +00:05:00,280 --> 00:05:05,360 +months who give their body Grace and + +151 +00:05:02,919 --> 00:05:07,160 +understand it will take time to be able + +152 +00:05:05,360 --> 00:05:09,080 +to get into the goal the shape of my + +153 +00:05:07,160 --> 00:05:10,880 +life because it took time for me to gain + +154 +00:05:09,080 --> 00:05:12,280 +the weight it didn't happen overnight + +155 +00:05:10,880 --> 00:05:14,160 +those are the people that will see most + +156 +00:05:12,280 --> 00:05:16,560 +success because they're patient and they + +157 +00:05:14,160 --> 00:05:18,919 +will continuously practice the correct + +158 +00:05:16,560 --> 00:05:20,880 +habits necessary so that they can + +159 +00:05:18,919 --> 00:05:22,759 +finally get lead and this is what I mean + +160 +00:05:20,880 --> 00:05:24,960 +by mindset and psychology figure out + +161 +00:05:22,759 --> 00:05:26,120 +your priority all right and then finally + +162 +00:05:24,960 --> 00:05:28,280 +figure out how much time you're willing + +163 +00:05:26,120 --> 00:05:30,800 +to dedicate if it's in your top two of + +164 +00:05:28,280 --> 00:05:32,479 +your priority list you're luck if it's + +165 +00:05:30,800 --> 00:05:34,360 +three let's say it's maybe third right + +166 +00:05:32,479 --> 00:05:35,720 +maybe let's say it's third I'm not even + +167 +00:05:34,360 --> 00:05:37,759 +going to give you going to give you + +168 +00:05:35,720 --> 00:05:39,840 +example if it's third in your list then + +169 +00:05:37,759 --> 00:05:41,840 +all you need to do is just give yourself + +170 +00:05:39,840 --> 00:05:44,159 +more time this way you won't be + +171 +00:05:41,840 --> 00:05:47,240 +frustrated and you won't give up too + +172 +00:05:44,159 --> 00:05:48,720 +soon so it is pain and priority and the + +173 +00:05:47,240 --> 00:05:50,360 +second thing is time now that we've + +174 +00:05:48,720 --> 00:05:52,120 +established this you're willing to give + +175 +00:05:50,360 --> 00:05:53,840 +yourself 3 months to 4 months you're + +176 +00:05:52,120 --> 00:05:55,400 +willing to dedicate your life to being + +177 +00:05:53,840 --> 00:05:57,880 +able to get into great shape because you + +178 +00:05:55,400 --> 00:06:00,080 +know it's a life-changing experience I + +179 +00:05:57,880 --> 00:06:02,280 +call getting in shape being pre-written + +180 +00:06:00,080 --> 00:06:05,160 +and I don't mean only rich in wealth I + +181 +00:06:02,280 --> 00:06:07,479 +mean rich in who you can be as a human + +182 +00:06:05,160 --> 00:06:08,960 +being rich in the value you can give to + +183 +00:06:07,479 --> 00:06:10,599 +your family because now you know how to + +184 +00:06:08,960 --> 00:06:12,280 +get into shape you can get everyone in + +185 +00:06:10,599 --> 00:06:13,720 +your family in shape as well and + +186 +00:06:12,280 --> 00:06:15,720 +research has shown this if someone in + +187 +00:06:13,720 --> 00:06:17,479 +your family gets in shape the chances + +188 +00:06:15,720 --> 00:06:19,720 +that everyone else around you gets in + +189 +00:06:17,479 --> 00:06:21,560 +shape is so much higher raise the + +190 +00:06:19,720 --> 00:06:23,120 +standard for yourself financially and + +191 +00:06:21,560 --> 00:06:26,240 +for your family now that that's out of + +192 +00:06:23,120 --> 00:06:28,440 +the way Come with me now let's figure + +193 +00:06:26,240 --> 00:06:29,720 +out how to really establish a caloric + +194 +00:06:28,440 --> 00:06:31,919 +deficit I'm going to use a client in + +195 +00:06:29,720 --> 00:06:34,400 +mine his name is Gary and I'm going to + +196 +00:06:31,919 --> 00:06:36,919 +use the exact metrics he gave me when he + +197 +00:06:34,400 --> 00:06:39,039 +started with me this won't be the exact + +198 +00:06:36,919 --> 00:06:40,520 +way I build someone's caloric deficit in + +199 +00:06:39,039 --> 00:06:42,639 +their diet and I'm going to show you the + +200 +00:06:40,520 --> 00:06:44,360 +logic so you can literally copy what I'm + +201 +00:06:42,639 --> 00:06:45,960 +doing here and do it for yourself so you + +202 +00:06:44,360 --> 00:06:47,039 +can get rid of your belly fat and + +203 +00:06:45,960 --> 00:06:50,759 +finally get + +204 +00:06:47,039 --> 00:06:52,960 +neat okay so let's figure out what you + +205 +00:06:50,759 --> 00:06:54,800 +need to do to finally be able to get + +206 +00:06:52,960 --> 00:06:57,520 +lean what you need to do and I'm telling + +207 +00:06:54,800 --> 00:06:59,039 +you don't try and do something different + +208 +00:06:57,520 --> 00:07:01,840 +compared to what I'm doing literally + +209 +00:06:59,039 --> 00:07:03,680 +copy exactly what I do and I'll explain + +210 +00:07:01,840 --> 00:07:05,479 +why right so I want you to open your + +211 +00:07:03,680 --> 00:07:07,319 +laptop and I'm going to put these links + +212 +00:07:05,479 --> 00:07:08,759 +in the description of the video now the + +213 +00:07:07,319 --> 00:07:11,240 +resources we're going to use we're going + +214 +00:07:08,759 --> 00:07:14,000 +to use my website scys science.com we're + +215 +00:07:11,240 --> 00:07:15,720 +also going to use Ai and we're finally + +216 +00:07:14,000 --> 00:07:17,400 +also going to use another calculator all + +217 +00:07:15,720 --> 00:07:19,199 +of these are free now to give you the + +218 +00:07:17,400 --> 00:07:20,800 +details of the person I'm going to use + +219 +00:07:19,199 --> 00:07:22,680 +and you can make the exact same I'm + +220 +00:07:20,800 --> 00:07:26,520 +going to use a client of mine called + +221 +00:07:22,680 --> 00:07:29,759 +Gary Gary's male he's 45 years old he + +222 +00:07:26,520 --> 00:07:34,400 +196.7 lb which is equivalent to 89.2 2 + +223 +00:07:29,759 --> 00:07:36,319 +kg he's 511 which is 180 cm and he has + +224 +00:07:34,400 --> 00:07:38,120 +decided he's going to train five times + +225 +00:07:36,319 --> 00:07:41,120 +in the week all we need to do and that's + +226 +00:07:38,120 --> 00:07:42,680 +the info you need your gender your age + +227 +00:07:41,120 --> 00:07:44,240 +weight height and how many times you're + +228 +00:07:42,680 --> 00:07:49,520 +going to train I'm going to input this + +229 +00:07:44,240 --> 00:07:53,680 +details in here so 45 his height 180 cm + +230 +00:07:49,520 --> 00:07:56,599 +and he's male and in kilog his weight is + +231 +00:07:53,680 --> 00:07:59,000 +going to be 89.2 + +232 +00:07:56,599 --> 00:08:00,240 +89.2 and as you can see this BMR + +233 +00:07:59,000 --> 00:08:03,039 +calculator + +234 +00:08:00,240 --> 00:08:05,560 +is calculating how many calories his + +235 +00:08:03,039 --> 00:08:07,759 +body Burns at rest right because again + +236 +00:08:05,560 --> 00:08:09,960 +we need to get this number for if I just + +237 +00:08:07,759 --> 00:08:12,240 +laid on a bed the entire day how many + +238 +00:08:09,960 --> 00:08:14,639 +calories will my body burn and this will + +239 +00:08:12,240 --> 00:08:17,319 +change based off of how tall you are how + +240 +00:08:14,639 --> 00:08:20,960 +much you weigh in your gender so we're + +241 +00:08:17,319 --> 00:08:23,280 +also going to factor in his activity + +242 +00:08:20,960 --> 00:08:25,039 +what type of movement is he doing right + +243 +00:08:23,280 --> 00:08:26,599 +how much okay we now figured out how + +244 +00:08:25,039 --> 00:08:29,280 +much his body is doing when it's doing + +245 +00:08:26,599 --> 00:08:31,280 +nothing let's have a general estimation + +246 +00:08:29,280 --> 00:08:33,200 +of how much he's doing when he's moving + +247 +00:08:31,280 --> 00:08:35,200 +around and exercising and the easiest + +248 +00:08:33,200 --> 00:08:36,799 +way we do this is by determining how + +249 +00:08:35,200 --> 00:08:39,640 +many workouts you're going to do per + +250 +00:08:36,799 --> 00:08:41,959 +week because Gary is training five times + +251 +00:08:39,640 --> 00:08:44,200 +in the week I consider this person to be + +252 +00:08:41,959 --> 00:08:46,920 +active right so I'm going to put him at + +253 +00:08:44,200 --> 00:08:49,240 +that now the BMR calculator here on my + +254 +00:08:46,920 --> 00:08:51,399 +website has given him + +255 +00:08:49,240 --> 00:08:52,959 +2785 so I'm going to copy that and I'm + +256 +00:08:51,399 --> 00:08:54,800 +going to put that here in a note you + +257 +00:08:52,959 --> 00:08:57,959 +guys are seeing my screen here I'm going + +258 +00:08:54,800 --> 00:09:00,760 +to put your s SPS and that is his + +259 +00:08:57,959 --> 00:09:03,440 +maintenance so then let's go to chat + +260 +00:09:00,760 --> 00:09:06,000 +let's go to the AI and I'm literally + +261 +00:09:03,440 --> 00:09:07,800 +going to just copy the details and I'm + +262 +00:09:06,000 --> 00:09:13,480 +going to paste it here I'm going to + +263 +00:09:07,800 --> 00:09:15,040 +say you are an expert health and + +264 +00:09:13,480 --> 00:09:19,519 +fitness + +265 +00:09:15,040 --> 00:09:21,120 +coach give me the + +266 +00:09:19,519 --> 00:09:26,040 +total + +267 +00:09:21,120 --> 00:09:28,160 +daily energy expenditure for the + +268 +00:09:26,040 --> 00:09:30,040 +following + +269 +00:09:28,160 --> 00:09:32,720 +information right and I'm just going to + +270 +00:09:30,040 --> 00:09:34,320 +paste that that note and literally just + +271 +00:09:32,720 --> 00:09:36,680 +write the exact same thing but with your + +272 +00:09:34,320 --> 00:09:42,440 +own details right and I'm going to press + +273 +00:09:36,680 --> 00:09:42,440 +enter so the AI has given Gary + +274 +00:09:42,800 --> 00:09:47,680 +2,787 so we're just going to put that + +275 +00:09:44,880 --> 00:09:47,680 +here + +276 +00:09:48,000 --> 00:09:54,120 +2,787 and as you can see they are + +277 +00:09:51,399 --> 00:09:56,040 +roughly the same and again all these + +278 +00:09:54,120 --> 00:09:58,200 +numbers are in theory they're all using + +279 +00:09:56,040 --> 00:09:59,839 +the same equation to calculate this + +280 +00:09:58,200 --> 00:10:01,399 +right and I'm not even going to go into + +281 +00:09:59,839 --> 00:10:03,560 +the detail cuz all you need to do is + +282 +00:10:01,399 --> 00:10:06,760 +click on the links and save yourself the + +283 +00:10:03,560 --> 00:10:09,560 +time now we know how many calories Gary + +284 +00:10:06,760 --> 00:10:13,079 +needs to eat to maintain his weight + +285 +00:10:09,560 --> 00:10:15,640 +right so his maintenance calories is on + +286 +00:10:13,079 --> 00:10:18,000 +average right and what I like to do and + +287 +00:10:15,640 --> 00:10:20,279 +this is my logic I like to round it off + +288 +00:10:18,000 --> 00:10:22,079 +and I'm just going to simplify it so my + +289 +00:10:20,279 --> 00:10:25,120 +calculator said + +290 +00:10:22,079 --> 00:10:27,959 +2785 the calculator.net said + +291 +00:10:25,120 --> 00:10:31,240 +2790 the AI said + +292 +00:10:27,959 --> 00:10:32,440 +2782 all I'm going to do to simplify it + +293 +00:10:31,240 --> 00:10:34,720 +and it's not going to make a big + +294 +00:10:32,440 --> 00:10:37,519 +difference is I'll just round it off to + +295 +00:10:34,720 --> 00:10:40,000 +2,800 so to make it easier for you just + +296 +00:10:37,519 --> 00:10:42,279 +round it off now we know what his + +297 +00:10:40,000 --> 00:10:45,000 +maintenance calories is that is the + +298 +00:10:42,279 --> 00:10:47,760 +amount of food and calories you can eat + +299 +00:10:45,000 --> 00:10:49,959 +every day to maintain the weight that he + +300 +00:10:47,760 --> 00:10:52,680 +currently has but we don't want that we + +301 +00:10:49,959 --> 00:10:55,079 +want to lose fat now this is 5 lbs of + +302 +00:10:52,680 --> 00:10:57,600 +fat this is 5 lbs of muscle just to give + +303 +00:10:55,079 --> 00:10:59,480 +you guys a estimation let's assume this + +304 +00:10:57,600 --> 00:11:01,000 +is a pound of fat to lose a pound of + +305 +00:10:59,480 --> 00:11:03,920 +research has shown if I were to take a + +306 +00:11:01,000 --> 00:11:05,680 +fire just in basic terms and burn it all + +307 +00:11:03,920 --> 00:11:09,200 +to lose a pound of fat if I want it to + +308 +00:11:05,680 --> 00:11:11,120 +disappear it's 3,500 calories and to + +309 +00:11:09,200 --> 00:11:13,639 +lose a pound in a week we need to be in + +310 +00:11:11,120 --> 00:11:15,399 +a caloric deficit of 3,500 calories a + +311 +00:11:13,639 --> 00:11:18,120 +week and the simple way we can do that + +312 +00:11:15,399 --> 00:11:21,320 +is saying 3,500 divided by 7 days in the + +313 +00:11:18,120 --> 00:11:22,240 +week which will give us 500 so simply we + +314 +00:11:21,320 --> 00:11:26,040 +will do + +315 +00:11:22,240 --> 00:11:28,399 +2,800 Min - 500 and that should put us + +316 +00:11:26,040 --> 00:11:31,120 +in a caloric deficit to lose one pound + +317 +00:11:28,399 --> 00:11:33,040 +of fat a week and I only want you to + +318 +00:11:31,120 --> 00:11:34,959 +have the objective of losing one pound + +319 +00:11:33,040 --> 00:11:36,480 +of fat a week like I said once you've + +320 +00:11:34,959 --> 00:11:38,760 +agreed that you want to give your body + +321 +00:11:36,480 --> 00:11:41,200 +time this is the easiest way to go about + +322 +00:11:38,760 --> 00:11:43,399 +it if you're a professional like myself + +323 +00:11:41,200 --> 00:11:45,800 +then you can do more and you know the + +324 +00:11:43,399 --> 00:11:47,360 +effects of doing more but now we + +325 +00:11:45,800 --> 00:11:51,200 +understand okay I'm going to be in a + +326 +00:11:47,360 --> 00:11:55,480 +caloric deficit of 500 right so + +327 +00:11:51,200 --> 00:11:57,959 +2800 minus 500 is going to give us + +328 +00:11:55,480 --> 00:11:59,480 +2,300 so now we've done the biggest + +329 +00:11:57,959 --> 00:12:01,639 +thing we understand how many many + +330 +00:11:59,480 --> 00:12:04,720 +calories I need to eat every day so I + +331 +00:12:01,639 --> 00:12:06,600 +can lose a pound of fat per week but + +332 +00:12:04,720 --> 00:12:08,959 +let's say a pound of weight now the next + +333 +00:12:06,600 --> 00:12:11,040 +places like Mike okay I now know how + +334 +00:12:08,959 --> 00:12:13,560 +many calories I need to eat to lose + +335 +00:12:11,040 --> 00:12:15,560 +weight what about the macros the macros + +336 +00:12:13,560 --> 00:12:17,760 +and why this is important the protein + +337 +00:12:15,560 --> 00:12:19,279 +carbs and fats those three things all + +338 +00:12:17,760 --> 00:12:21,440 +have its function protein to build + +339 +00:12:19,279 --> 00:12:23,399 +muscle carbs for energy and fat for + +340 +00:12:21,440 --> 00:12:24,760 +hormonal regulation now we want to get + +341 +00:12:23,399 --> 00:12:27,160 +the perfect amount and you want to do + +342 +00:12:24,760 --> 00:12:30,399 +this scientifically the way I would so + +343 +00:12:27,160 --> 00:12:32,920 +the very easy way and I say this for 90% + +344 +00:12:30,399 --> 00:12:34,800 +of you is to give yourself 1 g of + +345 +00:12:32,920 --> 00:12:37,199 +protein per pound of body weight + +346 +00:12:34,800 --> 00:12:39,440 +considering you don't have any kidney + +347 +00:12:37,199 --> 00:12:43,480 +issues or liver issues if you're a + +348 +00:12:39,440 --> 00:12:45,639 +healthy male or female then please just + +349 +00:12:43,480 --> 00:12:47,240 +follow one G per pound of body weight + +350 +00:12:45,639 --> 00:12:51,040 +with that being said now we can + +351 +00:12:47,240 --> 00:12:54,000 +calculate our macro so Gary's + +352 +00:12:51,040 --> 00:12:55,279 +196.7 lb right so technically I should + +353 +00:12:54,000 --> 00:12:58,120 +give Gary + +354 +00:12:55,279 --> 00:13:00,320 +196.7 g of protein but again I want to + +355 +00:12:58,120 --> 00:13:01,519 +make this easy so so from my experience + +356 +00:13:00,320 --> 00:13:03,480 +and it's not going to make a big + +357 +00:13:01,519 --> 00:13:05,880 +difference what makes a big difference + +358 +00:13:03,480 --> 00:13:09,000 +is that you follow the plan I'm going to + +359 +00:13:05,880 --> 00:13:11,040 +give Gary 200 100 g of protein I am just + +360 +00:13:09,000 --> 00:13:13,639 +rounding that off what we're going to + +361 +00:13:11,040 --> 00:13:15,519 +need to figure out the rest we do want + +362 +00:13:13,639 --> 00:13:16,920 +to know how many calories there are so + +363 +00:13:15,519 --> 00:13:18,880 +just for General reference guys if you + +364 +00:13:16,920 --> 00:13:21,880 +don't know maybe you do maybe you're a + +365 +00:13:18,880 --> 00:13:24,360 +genius 1 g of protein is equal to 4 + +366 +00:13:21,880 --> 00:13:27,800 +calories 1 G of carbs is equal to 4 + +367 +00:13:24,360 --> 00:13:29,320 +calories 1 G of fat is equal to 9 so now + +368 +00:13:27,800 --> 00:13:32,000 +I know that I'm going to give give + +369 +00:13:29,320 --> 00:13:33,880 +myself 200 g of protein and to figure + +370 +00:13:32,000 --> 00:13:36,600 +out how much that is in calories is + +371 +00:13:33,880 --> 00:13:38,600 +going to be 200 multiplied by 4 the + +372 +00:13:36,600 --> 00:13:42,639 +total calories that's going towards my + +373 +00:13:38,600 --> 00:13:44,519 +protein in my diet is going to be 2 800 + +374 +00:13:42,639 --> 00:13:46,399 +calories right so I'm just going to + +375 +00:13:44,519 --> 00:13:48,240 +write that down so now we figured out + +376 +00:13:46,399 --> 00:13:49,800 +the protein now you say okay cool what's + +377 +00:13:48,240 --> 00:13:51,759 +the next thing we figure out we need to + +378 +00:13:49,800 --> 00:13:54,680 +figure out how many grams of fats we're + +379 +00:13:51,759 --> 00:13:56,800 +going to eat now the easy way to do this + +380 +00:13:54,680 --> 00:13:58,680 +and now when I work with someone I try + +381 +00:13:56,800 --> 00:14:00,639 +and determine like what foods they enjoy + +382 +00:13:58,680 --> 00:14:02,199 +some people like more fattier Foods some + +383 +00:14:00,639 --> 00:14:05,079 +people like Less fattier Foods and they + +384 +00:14:02,199 --> 00:14:07,360 +prefer carbs at the very low end do not + +385 +00:14:05,079 --> 00:14:10,880 +go lower than this please just give + +386 +00:14:07,360 --> 00:14:13,160 +yourself 20% of your total calories + +387 +00:14:10,880 --> 00:14:16,320 +towards carbs which is just some simple + +388 +00:14:13,160 --> 00:14:18,160 +mathematics we determined 2300 is how + +389 +00:14:16,320 --> 00:14:21,079 +many calories I'm going to eat and I + +390 +00:14:18,160 --> 00:14:23,480 +want to eat 20% of that right which is2 + +391 +00:14:21,079 --> 00:14:26,399 +multiply that by 02 and that's going to + +392 +00:14:23,480 --> 00:14:28,600 +give you 460 calories right that's how + +393 +00:14:26,399 --> 00:14:30,480 +much is going to go towards fats and + +394 +00:14:28,600 --> 00:14:32,440 +we're going to just put that here we + +395 +00:14:30,480 --> 00:14:35,240 +also want to know okay how many grams of + +396 +00:14:32,440 --> 00:14:37,720 +fat is that Mike well we know that 1 G + +397 +00:14:35,240 --> 00:14:40,720 +of fat is equal to 9 calories so to + +398 +00:14:37,720 --> 00:14:44,120 +figure this out we're going to do 460 / + +399 +00:14:40,720 --> 00:14:46,240 +by 9 so divide it by 9 and that is going + +400 +00:14:44,120 --> 00:14:49,839 +to give us + +401 +00:14:46,240 --> 00:14:52,560 +51.1 repeated right so what I'm going to + +402 +00:14:49,839 --> 00:14:55,720 +do to make it easy I am just going to + +403 +00:14:52,560 --> 00:14:58,680 +say 50 g again I'm just trying to make + +404 +00:14:55,720 --> 00:15:00,440 +this easy 50 51 it's really not going to + +405 +00:14:58,680 --> 00:15:02,880 +make a difference if you like measure + +406 +00:15:00,440 --> 00:15:04,880 +that it's you can't even see it in olive + +407 +00:15:02,880 --> 00:15:06,399 +oil so little but that's just how I make + +408 +00:15:04,880 --> 00:15:08,639 +it easy so I'm just going to say I'm + +409 +00:15:06,399 --> 00:15:10,320 +going to give myself 50 g so to figure + +410 +00:15:08,639 --> 00:15:13,959 +out how many calories that is I'm going + +411 +00:15:10,320 --> 00:15:15,360 +to say 50 multiplied by multiplied by 9 + +412 +00:15:13,959 --> 00:15:18,320 +right to figure out how many total + +413 +00:15:15,360 --> 00:15:20,160 +calories so 450 is going to go towards + +414 +00:15:18,320 --> 00:15:23,160 +fats so + +415 +00:15:20,160 --> 00:15:25,360 +450 okay Mike how do I determine how + +416 +00:15:23,160 --> 00:15:28,480 +much carbs I'm eating and this is where + +417 +00:15:25,360 --> 00:15:30,920 +people get it wildly inaccurate they're + +418 +00:15:28,480 --> 00:15:32,399 +like it's too much carbs I'm I'm afraid + +419 +00:15:30,920 --> 00:15:34,639 +you're just traumatized because you + +420 +00:15:32,399 --> 00:15:36,440 +don't have good habits carbs are good + +421 +00:15:34,639 --> 00:15:38,720 +for you especially if you're eating it + +422 +00:15:36,440 --> 00:15:41,920 +at the correct amount your brain + +423 +00:15:38,720 --> 00:15:43,920 +utilizes carbohydrates imagine every + +424 +00:15:41,920 --> 00:15:45,720 +time you're undereating carbohydrates + +425 +00:15:43,920 --> 00:15:47,600 +severely your brain isn't functioning + +426 +00:15:45,720 --> 00:15:49,079 +optimally every time you're not giving + +427 +00:15:47,600 --> 00:15:51,120 +yourself enough carbohydrates you're not + +428 +00:15:49,079 --> 00:15:52,959 +training strong enough you it makes you + +429 +00:15:51,120 --> 00:15:54,720 +weak it makes you not want to move and + +430 +00:15:52,959 --> 00:15:57,079 +then you wonder why am I not burning + +431 +00:15:54,720 --> 00:15:59,079 +calories you need to move too a caloric + +432 +00:15:57,079 --> 00:16:00,639 +deficit is all about burning more + +433 +00:15:59,079 --> 00:16:03,680 +calories than what you're eating you + +434 +00:16:00,639 --> 00:16:05,519 +could start moving more and burn fat + +435 +00:16:03,680 --> 00:16:07,600 +that way right without getting onto a + +436 +00:16:05,519 --> 00:16:08,600 +rant right we're going to solve for x + +437 +00:16:07,600 --> 00:16:10,720 +now now we're going to figure out the + +438 +00:16:08,600 --> 00:16:12,800 +carbs so we basically give the rest of + +439 +00:16:10,720 --> 00:16:15,240 +our calories towards carbs so we take + +440 +00:16:12,800 --> 00:16:17,720 +2,300 everything we have and then we're + +441 +00:16:15,240 --> 00:16:19,319 +going to minus that by 450 that's the + +442 +00:16:17,720 --> 00:16:21,600 +fats and then if you remember I'm going + +443 +00:16:19,319 --> 00:16:23,160 +to minus that by 800 cuz that's the + +444 +00:16:21,600 --> 00:16:25,720 +total calories that's going towards my + +445 +00:16:23,160 --> 00:16:27,880 +protein which means the rest of my + +446 +00:16:25,720 --> 00:16:30,480 +calories that goes towards carbs is + +447 +00:16:27,880 --> 00:16:32,920 +equivalent to one 1,50 and then I'm + +448 +00:16:30,480 --> 00:16:35,160 +going to divide that by 4 and that's + +449 +00:16:32,920 --> 00:16:38,199 +going to give me + +450 +00:16:35,160 --> 00:16:39,920 +262.50 what I will do I'm just going to + +451 +00:16:38,199 --> 00:16:43,639 +round it off to + +452 +00:16:39,920 --> 00:16:45,440 +263 to make it easy again so 263 that's + +453 +00:16:43,639 --> 00:16:47,240 +the total amount of carbs we're going to + +454 +00:16:45,440 --> 00:16:49,639 +eat + +455 +00:16:47,240 --> 00:16:53,480 +263 right and I'm just going to write + +456 +00:16:49,639 --> 00:16:56,120 +1050 and voila you have your Macros I + +457 +00:16:53,480 --> 00:16:58,120 +figured it out literally copy me 1 g of + +458 +00:16:56,120 --> 00:17:00,319 +protein per pound of body weight 20% of + +459 +00:16:58,120 --> 00:17:02,720 +your total Cal towards your fats and + +460 +00:17:00,319 --> 00:17:04,760 +then finally the rest figure out for X + +461 +00:17:02,720 --> 00:17:06,760 +so you can figure out your carbs now you + +462 +00:17:04,760 --> 00:17:08,199 +guys when you when you figure this out + +463 +00:17:06,760 --> 00:17:10,079 +finally you're like you know what that's + +464 +00:17:08,199 --> 00:17:12,319 +too much carbs I'm going to cut it down + +465 +00:17:10,079 --> 00:17:14,520 +no don't do that it's what the science + +466 +00:17:12,319 --> 00:17:17,919 +said just follow the science I won't + +467 +00:17:14,520 --> 00:17:19,599 +even go into aand but why I say if you + +468 +00:17:17,919 --> 00:17:21,319 +give yourself more time you'll actually + +469 +00:17:19,599 --> 00:17:22,959 +follow a plan and you won't try and do + +470 +00:17:21,319 --> 00:17:24,919 +shortcuts here and there because the + +471 +00:17:22,959 --> 00:17:26,599 +biggest thing I've seen with people + +472 +00:17:24,919 --> 00:17:29,880 +especially who want to work with me is + +473 +00:17:26,599 --> 00:17:32,080 +that they either are eating way too much + +474 +00:17:29,880 --> 00:17:33,520 +or way too little way too much is + +475 +00:17:32,080 --> 00:17:35,559 +they're gaining weight because they're + +476 +00:17:33,520 --> 00:17:38,080 +cheating on the weekend they're binging + +477 +00:17:35,559 --> 00:17:40,320 +Etc and way too little is that their + +478 +00:17:38,080 --> 00:17:41,880 +metabolism adapts to all those little + +479 +00:17:40,320 --> 00:17:43,440 +calories and then they find themselves + +480 +00:17:41,880 --> 00:17:45,039 +in a rock in a hard place and then + +481 +00:17:43,440 --> 00:17:47,200 +they're too fearful of eating a little + +482 +00:17:45,039 --> 00:17:48,720 +bit more cuz it's like online it's being + +483 +00:17:47,200 --> 00:17:50,080 +perpetuated that you need to be in a + +484 +00:17:48,720 --> 00:17:52,280 +caloric deficit and that's all in your + +485 +00:17:50,080 --> 00:17:55,000 +mind I need to eat very little really + +486 +00:17:52,280 --> 00:17:58,080 +just trust the science just trust it if + +487 +00:17:55,000 --> 00:17:59,919 +you finally want to be able to get to + +488 +00:17:58,080 --> 00:18:02,159 +your goal you finally want to reach your + +489 +00:17:59,919 --> 00:18:04,960 +dream body your dream physique you want + +490 +00:18:02,159 --> 00:18:08,080 +to be like my clients Shannon Sandra + +491 +00:18:04,960 --> 00:18:10,280 +Amanda hiy you finally want to work with + +492 +00:18:08,080 --> 00:18:13,200 +someone who's going to guarantee results + +493 +00:18:10,280 --> 00:18:15,200 +then go into the description of my video + +494 +00:18:13,200 --> 00:18:17,320 +and fill out the application I work with + +495 +00:18:15,200 --> 00:18:18,880 +busy professionals who are prepared to + +496 +00:18:17,320 --> 00:18:22,080 +invest in themselves and want a + +497 +00:18:18,880 --> 00:18:24,600 +guaranteed result and that knows that + +498 +00:18:22,080 --> 00:18:26,679 +their health is priority and it knows + +499 +00:18:24,600 --> 00:18:29,200 +that doing this transformation will not + +500 +00:18:26,679 --> 00:18:30,960 +only help them and for you lady that + +501 +00:18:29,200 --> 00:18:32,320 +won't only help you but that's going to + +502 +00:18:30,960 --> 00:18:34,000 +help your entire family cuz you're going + +503 +00:18:32,320 --> 00:18:35,360 +to cook better for your husband you're + +504 +00:18:34,000 --> 00:18:37,440 +going to know exactly what to give to + +505 +00:18:35,360 --> 00:18:39,440 +your kids if that is you you're a busy + +506 +00:18:37,440 --> 00:18:41,440 +mom and you want to get results for you + +507 +00:18:39,440 --> 00:18:42,799 +and your family fill out the application + +508 +00:18:41,440 --> 00:18:45,840 +and I'll jump on a call with you so I + +509 +00:18:42,799 --> 00:18:48,720 +can gather all this data and even more + +510 +00:18:45,840 --> 00:18:50,720 +okay now we've figured out the + +511 +00:18:48,720 --> 00:18:53,720 +complicated stuff now it's putting it + +512 +00:18:50,720 --> 00:18:55,280 +into practice this is what people + +513 +00:18:53,720 --> 00:18:57,000 +struggle with and I'm going to show you + +514 +00:18:55,280 --> 00:18:59,280 +how easy it is I'm going to open my + +515 +00:18:57,000 --> 00:19:01,720 +fitness pal now I'm just going to use my + +516 +00:18:59,280 --> 00:19:03,840 +fitness pal you can use any app you like + +517 +00:19:01,720 --> 00:19:06,120 +there's lose it there's an app by Jeff + +518 +00:19:03,840 --> 00:19:08,520 +nippard it's called macro Factor I've + +519 +00:19:06,120 --> 00:19:11,240 +never used it but I've heard it's good + +520 +00:19:08,520 --> 00:19:13,120 +give that a go it's also paid but + +521 +00:19:11,240 --> 00:19:15,440 +nonetheless but I'm going to use my + +522 +00:19:13,120 --> 00:19:17,440 +fitness pal cuz it's what I've utilized + +523 +00:19:15,440 --> 00:19:19,120 +my entire life so first you're going to + +524 +00:19:17,440 --> 00:19:21,520 +go to more and you're going to go to + +525 +00:19:19,120 --> 00:19:23,200 +goals and you're going to go to calories + +526 +00:19:21,520 --> 00:19:26,600 +and what I'm going to do I'm going to + +527 +00:19:23,200 --> 00:19:29,200 +set the macros that I calculated earlier + +528 +00:19:26,600 --> 00:19:30,360 +so we determined that protein was going + +529 +00:19:29,200 --> 00:19:33,240 +to be at + +530 +00:19:30,360 --> 00:19:36,080 +200 and I'm going to put that here and + +531 +00:19:33,240 --> 00:19:38,919 +we said fats is going to be 50 and I + +532 +00:19:36,080 --> 00:19:40,760 +said that my carbs are going to be 2 63 + +533 +00:19:38,919 --> 00:19:43,760 +and that gives us exactly + +534 +00:19:40,760 --> 00:19:46,280 +232 calories and I'm going to check and + +535 +00:19:43,760 --> 00:19:49,240 +that is fine guys like + +536 +00:19:46,280 --> 00:19:51,200 +2,32 don't get so obsessed with the + +537 +00:19:49,240 --> 00:19:53,039 +little little detail just cover the + +538 +00:19:51,200 --> 00:19:55,400 +basics first and I'm going to now show + +539 +00:19:53,039 --> 00:19:57,679 +you how to build a meal plan I'm going + +540 +00:19:55,400 --> 00:19:59,080 +to show you how to build a meal plan and + +541 +00:19:57,679 --> 00:20:00,880 +what you should do and I'm going to take + +542 +00:19:59,080 --> 00:20:02,600 +things out of my fridge I have some of + +543 +00:20:00,880 --> 00:20:07,080 +the stuff here that I took out to just + +544 +00:20:02,600 --> 00:20:09,520 +show you guys but we generally like the + +545 +00:20:07,080 --> 00:20:12,159 +the ideas I have is that at Max I want + +546 +00:20:09,520 --> 00:20:14,840 +about 50 g of protein per meal so if I + +547 +00:20:12,159 --> 00:20:17,919 +have 200 g of protein I maybe want four + +548 +00:20:14,840 --> 00:20:19,919 +meals at least if I'm maybe 150 lb and + +549 +00:20:17,919 --> 00:20:21,880 +I'm eating 150 at least three meals + +550 +00:20:19,919 --> 00:20:23,760 +right so each meal can have 50 g of + +551 +00:20:21,880 --> 00:20:26,480 +protein but I'm going to do this very + +552 +00:20:23,760 --> 00:20:28,840 +simple we are first going to have oats + +553 +00:20:26,480 --> 00:20:30,799 +and you know what I decided I'm going to + +554 +00:20:28,840 --> 00:20:32,400 +have protein oats so I'm going to take + +555 +00:20:30,799 --> 00:20:36,039 +out the ingredients that's going to be + +556 +00:20:32,400 --> 00:20:39,120 +necessary for my protein oats and I'm + +557 +00:20:36,039 --> 00:20:40,600 +going to make protein oats this way so + +558 +00:20:39,120 --> 00:20:42,799 +I'm going to add this protein powder to + +559 +00:20:40,600 --> 00:20:44,640 +the oats I'm going to have my oats here + +560 +00:20:42,799 --> 00:20:46,039 +I'm also going to add milk the next + +561 +00:20:44,640 --> 00:20:48,280 +thing you're going to utilize is a + +562 +00:20:46,039 --> 00:20:51,080 +weight scale because it's very very + +563 +00:20:48,280 --> 00:20:52,880 +important to make sure that you're + +564 +00:20:51,080 --> 00:20:54,720 +tracking everything accurately and what + +565 +00:20:52,880 --> 00:20:57,320 +I recommend for all you lazy people I'm + +566 +00:20:54,720 --> 00:20:58,840 +lazy too just track one day so I'll + +567 +00:20:57,320 --> 00:21:01,120 +track all of this and then I'll eat eat + +568 +00:20:58,840 --> 00:21:02,799 +the same food every day and then when + +569 +00:21:01,120 --> 00:21:04,320 +you get bored you can change it and the + +570 +00:21:02,799 --> 00:21:05,799 +cool thing is let's say you don't want + +571 +00:21:04,320 --> 00:21:06,960 +oats for breakfast but you want to eat + +572 +00:21:05,799 --> 00:21:09,760 +the rest of the meals you can just + +573 +00:21:06,960 --> 00:21:11,760 +delete all the stuff from oats and you + +574 +00:21:09,760 --> 00:21:14,200 +can put something else that will fit so + +575 +00:21:11,760 --> 00:21:16,240 +now let's figure this out so I'm going + +576 +00:21:14,200 --> 00:21:17,960 +to go here to add food and that's a cool + +577 +00:21:16,240 --> 00:21:19,960 +feature on here you have to pay for the + +578 +00:21:17,960 --> 00:21:22,159 +app like invest in your health guys I'm + +579 +00:21:19,960 --> 00:21:24,320 +not I'm I and before anyone comments + +580 +00:21:22,159 --> 00:21:27,360 +about it's not free anymore just invest + +581 +00:21:24,320 --> 00:21:28,960 +in your health Gan bar code and this is + +582 +00:21:27,360 --> 00:21:32,400 +a cool feature that I really love about + +583 +00:21:28,960 --> 00:21:37,120 +my fitness pal you can scan the barcode + +584 +00:21:32,400 --> 00:21:40,919 +and here it says that 100 G of Oats is + +585 +00:21:37,120 --> 00:21:42,480 +370 calories 55 carb 8 fats 14 protein + +586 +00:21:40,919 --> 00:21:46,039 +I'm just going to eat 100 G I'll leave + +587 +00:21:42,480 --> 00:21:47,799 +it at that and now I want to also add + +588 +00:21:46,039 --> 00:21:50,320 +one scoop of protein so I'm just going + +589 +00:21:47,799 --> 00:21:51,559 +to go here I'm going to take my phone + +590 +00:21:50,320 --> 00:21:53,720 +and literally I'm going to show you guys + +591 +00:21:51,559 --> 00:21:56,159 +How I build a plan now again I have a + +592 +00:21:53,720 --> 00:21:57,600 +data database of over a th recipes I've + +593 +00:21:56,159 --> 00:21:59,120 +been doing this for a decade so I'm + +594 +00:21:57,600 --> 00:22:02,840 +showing you the simplest way I'm going + +595 +00:21:59,120 --> 00:22:04,720 +to SC scan the protein and the the oat + +596 +00:22:02,840 --> 00:22:07,960 +said it's going to give me 14 G one + +597 +00:22:04,720 --> 00:22:09,360 +scoop is 27 you know what I think I want + +598 +00:22:07,960 --> 00:22:11,840 +a little bit more protein so I'm going + +599 +00:22:09,360 --> 00:22:13,520 +to go for two scoops Living Dangerously + +600 +00:22:11,840 --> 00:22:15,760 +and as you can see so far it's showing + +601 +00:22:13,520 --> 00:22:18,200 +me that there's 68 g of protein in my + +602 +00:22:15,760 --> 00:22:21,520 +meal already so that's awesome and then + +603 +00:22:18,200 --> 00:22:24,120 +finally what I'm going to do is I will + +604 +00:22:21,520 --> 00:22:25,200 +have milk right I'm going to make my + +605 +00:22:24,120 --> 00:22:28,679 +oats with some + +606 +00:22:25,200 --> 00:22:30,760 +milk and the one this one is low fat so + +607 +00:22:28,679 --> 00:22:33,039 +when you go to your store or in your + +608 +00:22:30,760 --> 00:22:35,120 +household if you use oat milk no problem + +609 +00:22:33,039 --> 00:22:37,320 +if you use almond milk no problem the + +610 +00:22:35,120 --> 00:22:41,200 +more calorie friendly the better right + +611 +00:22:37,320 --> 00:22:43,159 +so here it's 250 Ms uh let's say I'm + +612 +00:22:41,200 --> 00:22:46,400 +just going to change this unit to one + +613 +00:22:43,159 --> 00:22:49,400 +per 1 ml let's say I want about 350 Ms + +614 +00:22:46,400 --> 00:22:50,720 +right and voila meal one done and that's + +615 +00:22:49,400 --> 00:22:53,679 +my protein notes right so that's + +616 +00:22:50,720 --> 00:22:58,559 +breakfast done now it tells me that I + +617 +00:22:53,679 --> 00:23:00,640 +have 119 carbs left 36 fat 123 protein + +618 +00:22:58,559 --> 00:23:02,559 +if you guys remember from a video I made + +619 +00:23:00,640 --> 00:23:05,240 +and this is why my recipe videos are so + +620 +00:23:02,559 --> 00:23:08,400 +good I made some protein tacos which I + +621 +00:23:05,240 --> 00:23:09,640 +really liked so what I'm going to do is + +622 +00:23:08,400 --> 00:23:12,600 +I'll show you like okay I'm going to + +623 +00:23:09,640 --> 00:23:15,760 +make protein tacos so I'm going to do + +624 +00:23:12,600 --> 00:23:18,480 +this low carb wrap and in tacos you need + +625 +00:23:15,760 --> 00:23:19,720 +lean ground beef so I'm going to take + +626 +00:23:18,480 --> 00:23:22,520 +lean ground + +627 +00:23:19,720 --> 00:23:27,720 +beef and then you know what in those + +628 +00:23:22,520 --> 00:23:31,360 +tacos I had tomatoes I had you know some + +629 +00:23:27,720 --> 00:23:33,120 +iceberg lettuce this I had some pickles + +630 +00:23:31,360 --> 00:23:35,320 +that I added in my tacos what else did I + +631 +00:23:33,120 --> 00:23:38,799 +have Mike ah cheese yeah you know what I + +632 +00:23:35,320 --> 00:23:40,360 +had this uh Philadelphia cheese right as + +633 +00:23:38,799 --> 00:23:43,039 +you guys can tell because I obviously + +634 +00:23:40,360 --> 00:23:45,080 +live in a healthy home I already have + +635 +00:23:43,039 --> 00:23:47,679 +like these cool little snacks and stuff + +636 +00:23:45,080 --> 00:23:51,520 +go to your local grocery store and + +637 +00:23:47,679 --> 00:23:53,520 +search for lower calorie light lowfat + +638 +00:23:51,520 --> 00:23:55,200 +high protein options right so these are + +639 +00:23:53,520 --> 00:23:57,440 +the general ingredients so I'm going to + +640 +00:23:55,200 --> 00:23:59,200 +figure out okay I want to make tacos I'm + +641 +00:23:57,440 --> 00:24:01,200 +going to make three tacos so all I'm + +642 +00:23:59,200 --> 00:24:03,640 +going to do is I'm going to go to diary + +643 +00:24:01,200 --> 00:24:06,320 +and go for lunch add food scan + +644 +00:24:03,640 --> 00:24:10,080 +barcode right I'm going to have three + +645 +00:24:06,320 --> 00:24:11,279 +and it says here that one is 45 G right + +646 +00:24:10,080 --> 00:24:13,720 +so I'm going to have three so I'm just + +647 +00:24:11,279 --> 00:24:15,480 +going to put three in here and that's + +648 +00:24:13,720 --> 00:24:16,600 +tracked for the lean ground beef right + +649 +00:24:15,480 --> 00:24:18,159 +and I'm going to show you guys an + +650 +00:24:16,600 --> 00:24:20,279 +example this is where experience comes + +651 +00:24:18,159 --> 00:24:25,080 +in with your lean ground beef I usually + +652 +00:24:20,279 --> 00:24:26,880 +go 97% lean 3% fat you see like here + +653 +00:24:25,080 --> 00:24:29,799 +where I live they don't show you how + +654 +00:24:26,880 --> 00:24:31,520 +lean I just look at how red it is and + +655 +00:24:29,799 --> 00:24:33,320 +you can see there's not much fat streaks + +656 +00:24:31,520 --> 00:24:36,120 +which is usually the lower fat version + +657 +00:24:33,320 --> 00:24:39,320 +and this is from experience but I will + +658 +00:24:36,120 --> 00:24:41,320 +have about 300 G of this but let's say + +659 +00:24:39,320 --> 00:24:43,360 +for my three wraps cuz I want to bit + +660 +00:24:41,320 --> 00:24:46,840 +let's say I'm going to put 300 G right + +661 +00:24:43,360 --> 00:24:48,720 +so I'm going to put um lean ground beef + +662 +00:24:46,840 --> 00:24:50,880 +and you see here cuz there's no barcode + +663 +00:24:48,720 --> 00:24:52,559 +to scan what's cool about my fitness + +664 +00:24:50,880 --> 00:24:54,720 +pile is you can search a food lean + +665 +00:24:52,559 --> 00:24:56,840 +ground beef and you can search and it's + +666 +00:24:54,720 --> 00:24:58,120 +going to give you a variety of options + +667 +00:24:56,840 --> 00:25:00,159 +and you can see that the first one is + +668 +00:24:58,120 --> 00:25:04,840 +very verified it's 180 calories second + +669 +00:25:00,159 --> 00:25:08,039 +one is verified it's 196 calories at 4 o + +670 +00:25:04,840 --> 00:25:11,080 +um they they all range one here is 170 + +671 +00:25:08,039 --> 00:25:12,360 +calories that's 92% lean um I'm going to + +672 +00:25:11,080 --> 00:25:14,799 +put lean ground beef and then I'm going + +673 +00:25:12,360 --> 00:25:16,880 +to write 97 right I'll just search for + +674 +00:25:14,799 --> 00:25:19,919 +what they have there and here they have + +675 +00:25:16,880 --> 00:25:22,360 +97% leanr beef and you can see the first + +676 +00:25:19,919 --> 00:25:24,799 +two options 130 130 170 I'm just going + +677 +00:25:22,360 --> 00:25:27,200 +to pick the top option and the point is + +678 +00:25:24,799 --> 00:25:30,120 +as long as you're consistent with the + +679 +00:25:27,200 --> 00:25:32,039 +option you choose no problem because + +680 +00:25:30,120 --> 00:25:34,159 +next week when you've seen the result + +681 +00:25:32,039 --> 00:25:36,399 +you can decide to just reduce the + +682 +00:25:34,159 --> 00:25:38,360 +quantity and you've still created a a + +683 +00:25:36,399 --> 00:25:39,919 +Delta a deficit I'm going to just change + +684 +00:25:38,360 --> 00:25:44,919 +this to Gams cuz I'm used to that and + +685 +00:25:39,919 --> 00:25:49,760 +I'm going to put 300 and 300 G gives me + +686 +00:25:44,919 --> 00:25:51,679 +exactly 63.5 g of protein 10.6 G of fat + +687 +00:25:49,760 --> 00:25:54,120 +and it comes out to a total of + +688 +00:25:51,679 --> 00:25:56,279 +344 calories obviously there's no + +689 +00:25:54,120 --> 00:25:58,440 +carbohydrates and protein so in a in a + +690 +00:25:56,279 --> 00:26:00,640 +beef so I'm just going to check that + +691 +00:25:58,440 --> 00:26:02,600 +this meal comes out so far with + +692 +00:26:00,640 --> 00:26:06,039 +everything I've added it comes out to + +693 +00:26:02,600 --> 00:26:08,799 +686 calories so there's 32 carb 20 fats + +694 +00:26:06,039 --> 00:26:11,159 +86 g of protein I'm happy with that when + +695 +00:26:08,799 --> 00:26:12,960 +it comes to veget veggies they're so low + +696 +00:26:11,159 --> 00:26:14,880 +calorie no point in tracking it so + +697 +00:26:12,960 --> 00:26:17,360 +veggies I generally don't track + +698 +00:26:14,880 --> 00:26:19,000 +especially non-starchy veggies so no + +699 +00:26:17,360 --> 00:26:20,559 +need to do that and then I'm going to + +700 +00:26:19,000 --> 00:26:22,720 +have three of these so I'm going to go + +701 +00:26:20,559 --> 00:26:26,200 +to add food scan + +702 +00:26:22,720 --> 00:26:31,960 +barcode and then record that um let's + +703 +00:26:26,200 --> 00:26:33,399 +see here one one of these is 16.6 um G + +704 +00:26:31,960 --> 00:26:38,000 +so + +705 +00:26:33,399 --> 00:26:39,720 +16.6 16.6 multiplied by 3 gives me 49.8 + +706 +00:26:38,000 --> 00:26:43,000 +so I'm going to put + +707 +00:26:39,720 --> 00:26:45,279 +49.8 right and then finally guys when I + +708 +00:26:43,000 --> 00:26:47,360 +make my wrap I like adding some sauce in + +709 +00:26:45,279 --> 00:26:49,080 +there I'm just going to put this one now + +710 +00:26:47,360 --> 00:26:51,360 +you can use any sauce but track your + +711 +00:26:49,080 --> 00:26:53,440 +sauces I'll use one serving of this + +712 +00:26:51,360 --> 00:26:54,960 +right so I'm going to go add food scan + +713 +00:26:53,440 --> 00:26:56,919 +barcode so don't forget to track your + +714 +00:26:54,960 --> 00:27:00,000 +sauces and your oils it's a common + +715 +00:26:56,919 --> 00:27:02,679 +mistake I see people make so I'll maybe + +716 +00:27:00,000 --> 00:27:04,520 +add two servings of this right to be + +717 +00:27:02,679 --> 00:27:06,360 +clear so I'll add two servings of that + +718 +00:27:04,520 --> 00:27:08,360 +so that's going to give me 30 G so what + +719 +00:27:06,360 --> 00:27:09,760 +I do is I'll put it just to show you + +720 +00:27:08,360 --> 00:27:12,559 +guys how to track the sources I'll put + +721 +00:27:09,760 --> 00:27:14,600 +it on the scale I'll turn it on and then + +722 +00:27:12,559 --> 00:27:16,240 +I'll take it I'll spread it on my meal + +723 +00:27:14,600 --> 00:27:19,600 +I'll put it back and I'll see It'll show + +724 +00:27:16,240 --> 00:27:21,799 +me that it's minus you know 10 until I + +725 +00:27:19,600 --> 00:27:23,840 +get to 30 so that's how you do that and + +726 +00:27:21,799 --> 00:27:25,679 +you just tear when you're ready so now + +727 +00:27:23,840 --> 00:27:29,039 +I've made my wrap so I've tracked my + +728 +00:27:25,679 --> 00:27:31,039 +wrap fantastic now in any good plan I + +729 +00:27:29,039 --> 00:27:34,080 +have a always have a serving of + +730 +00:27:31,039 --> 00:27:36,240 +vegetables in a day like any serving if + +731 +00:27:34,080 --> 00:27:38,159 +it's broccoli whatever you decide but I + +732 +00:27:36,240 --> 00:27:40,679 +have a serving of veggies and also have + +733 +00:27:38,159 --> 00:27:43,440 +a serving of fruit so my fruit for today + +734 +00:27:40,679 --> 00:27:46,159 +I'm going to have an apple so I'm going + +735 +00:27:43,440 --> 00:27:49,559 +to track here right I'm just going to + +736 +00:27:46,159 --> 00:27:51,559 +take this off and this apple is 220 G so + +737 +00:27:49,559 --> 00:27:54,320 +I'm going to go in my snacks and I'm + +738 +00:27:51,559 --> 00:27:56,919 +going to say okay Red + +739 +00:27:54,320 --> 00:27:58,960 +Apple and I'm going to search you see + +740 +00:27:56,919 --> 00:28:00,760 +here it shows one medium + +741 +00:27:58,960 --> 00:28:02,679 +um I'm just going to see if it lets me + +742 +00:28:00,760 --> 00:28:07,480 +choose per gram I'm going to go to grams + +743 +00:28:02,679 --> 00:28:09,039 +and this one is exactly 219 right so I'm + +744 +00:28:07,480 --> 00:28:13,440 +going to track + +745 +00:28:09,039 --> 00:28:15,960 +219 and this apple is 129 calories 30.8 + +746 +00:28:13,440 --> 00:28:17,760 +carbs point4 fats point6 protein so + +747 +00:28:15,960 --> 00:28:20,799 +let's say see where we are right cuz + +748 +00:28:17,760 --> 00:28:23,760 +this is like a puzzle so now I have my + +749 +00:28:20,799 --> 00:28:27,679 +breakfast I have my lunch I have my + +750 +00:28:23,760 --> 00:28:28,679 +snack now it shows me from my remaining + +751 +00:28:27,679 --> 00:28:34,000 +calories + +752 +00:28:28,679 --> 00:28:37,120 +I have 49 G of carbs 6 G of fat and 28 g + +753 +00:28:34,000 --> 00:28:39,840 +of protein so now I'm like damn what can + +754 +00:28:37,120 --> 00:28:42,360 +I have for dinner basically I need a a + +755 +00:28:39,840 --> 00:28:44,760 +meal that has carbs in it and I need a + +756 +00:28:42,360 --> 00:28:46,919 +meal that has a lot of protein but very + +757 +00:28:44,760 --> 00:28:48,840 +little fats let's see bread let's see + +758 +00:28:46,919 --> 00:28:50,159 +like how much bread I can have here + +759 +00:28:48,840 --> 00:28:51,799 +because bread is going to be my main + +760 +00:28:50,159 --> 00:28:55,200 +carb source for dinner let's say I want + +761 +00:28:51,799 --> 00:28:57,440 +to have a sandwich I can go to dinner so + +762 +00:28:55,200 --> 00:28:59,960 +I'm going to go to scan barcode for my + +763 +00:28:57,440 --> 00:29:02,840 +bread I'm going to click here now you + +764 +00:28:59,960 --> 00:29:07,399 +see it says here that two slices is 32 + +765 +00:29:02,840 --> 00:29:09,080 +remember that I had 45 so let me see + +766 +00:29:07,399 --> 00:29:10,640 +what happens if I choose like three + +767 +00:29:09,080 --> 00:29:13,559 +slices right let's say I want three + +768 +00:29:10,640 --> 00:29:15,640 +slices it takes me to 48.3 that's a + +769 +00:29:13,559 --> 00:29:19,200 +little higher I'm going to I'm just + +770 +00:29:15,640 --> 00:29:22,519 +going to say fine let's do that now it + +771 +00:29:19,200 --> 00:29:25,840 +takes me it says that I have 20 g of + +772 +00:29:22,519 --> 00:29:28,440 +protein left I have no more fats so now + +773 +00:29:25,840 --> 00:29:33,080 +you need to ask yourself what has a lot + +774 +00:29:28,440 --> 00:29:35,320 +of protein no fats and no carbs right + +775 +00:29:33,080 --> 00:29:38,600 +that can be tuna so I could maybe make a + +776 +00:29:35,320 --> 00:29:40,799 +toast with tuna that can be egg whites + +777 +00:29:38,600 --> 00:29:43,039 +or if I want I could just have the toast + +778 +00:29:40,799 --> 00:29:44,799 +literally just toast it and maybe put + +779 +00:29:43,039 --> 00:29:46,440 +butter spray on it that's zero calorie + +780 +00:29:44,799 --> 00:29:49,200 +and then I can have a shake what like + +781 +00:29:46,440 --> 00:29:51,880 +one scoop is usually 20 G with water but + +782 +00:29:49,200 --> 00:29:53,279 +you know what to go with my toast I'm + +783 +00:29:51,880 --> 00:29:56,200 +just going to have egg whites on there + +784 +00:29:53,279 --> 00:29:57,559 +scrambled so I'm going to click here on + +785 +00:29:56,200 --> 00:29:59,720 +the dinner and I'm going to click add + +786 +00:29:57,559 --> 00:30:01,679 +food and I'm going to add egg whites I'm + +787 +00:29:59,720 --> 00:30:04,519 +going to search egg whites right and I'm + +788 +00:30:01,679 --> 00:30:08,039 +going to search that and I will take it + +789 +00:30:04,519 --> 00:30:10,840 +from this eggs here right so in one + +790 +00:30:08,039 --> 00:30:13,480 +large egg this is a large egg it's 17 + +791 +00:30:10,840 --> 00:30:16,640 +calories so it shows here one large egg + +792 +00:30:13,480 --> 00:30:18,840 +gives me 3.6 g of protein so let me see + +793 +00:30:16,640 --> 00:30:21,840 +how many I need to hit 20 so if I hit + +794 +00:30:18,840 --> 00:30:23,720 +five that gives me 18 okay let me see + +795 +00:30:21,840 --> 00:30:26,519 +what happens if I take six eggs that + +796 +00:30:23,720 --> 00:30:29,399 +gives me 21.6 I'm going to take six egg + +797 +00:30:26,519 --> 00:30:31,320 +whites and voila guys there it is I + +798 +00:30:29,399 --> 00:30:34,279 +planned my day so this is as it's like a + +799 +00:30:31,320 --> 00:30:37,559 +puzzle right so I went over by my carbs + +800 +00:30:34,279 --> 00:30:40,000 +by one my fats I have 2 G of fat left + +801 +00:30:37,559 --> 00:30:43,519 +and then I went over by my protein by 2 + +802 +00:30:40,000 --> 00:30:44,799 +G and I'm over by 58 calories I'm happy + +803 +00:30:43,519 --> 00:30:48,120 +with that I'm going to take that to the + +804 +00:30:44,799 --> 00:30:50,960 +bank and voila now you've had your full + +805 +00:30:48,120 --> 00:30:53,200 +meal plan Planned and that's how easy it + +806 +00:30:50,960 --> 00:30:55,840 +is and you can also use egg white + +807 +00:30:53,200 --> 00:30:58,279 +cardens just the same concept copy me go + +808 +00:30:55,840 --> 00:31:00,080 +into your fridge and just track this and + +809 +00:30:58,279 --> 00:31:02,080 +what happens after a week two weeks + +810 +00:31:00,080 --> 00:31:03,519 +three weeks you you learn so much about + +811 +00:31:02,080 --> 00:31:05,159 +the foods you're putting in your body CU + +812 +00:31:03,519 --> 00:31:07,360 +you're tracking it and you're seeing + +813 +00:31:05,159 --> 00:31:08,799 +okay this is how much the chabani yogurt + +814 +00:31:07,360 --> 00:31:11,720 +has you see I took this up but I didn't + +815 +00:31:08,799 --> 00:31:13,480 +use it right so do this every day and + +816 +00:31:11,720 --> 00:31:16,519 +eventually you're going to figure out + +817 +00:31:13,480 --> 00:31:19,720 +which recipes work for you so the metric + +818 +00:31:16,519 --> 00:31:21,399 +people usually use is a weight scale and + +819 +00:31:19,720 --> 00:31:23,639 +I'm going to talk about this bad boy + +820 +00:31:21,399 --> 00:31:26,279 +right here but an app I highly recommend + +821 +00:31:23,639 --> 00:31:28,360 +you guys download is this app here + +822 +00:31:26,279 --> 00:31:30,080 +called happy scale so an app I recommend + +823 +00:31:28,360 --> 00:31:31,720 +you download this called happy scale + +824 +00:31:30,080 --> 00:31:33,720 +this is what it looks like and you click + +825 +00:31:31,720 --> 00:31:36,200 +that now to know okay Mike how do I know + +826 +00:31:33,720 --> 00:31:38,320 +that this is working I want you to go + +827 +00:31:36,200 --> 00:31:40,720 +every day when you wake up then you get + +828 +00:31:38,320 --> 00:31:43,919 +on the scale and you look huh what's my + +829 +00:31:40,720 --> 00:31:43,919 +weight that's my weight + +830 +00:31:47,639 --> 00:31:51,720 +186.65 + +831 +00:31:49,200 --> 00:31:54,279 +6 and I want to say for all you guys + +832 +00:31:51,720 --> 00:31:56,559 +there don't get so emotionally attached + +833 +00:31:54,279 --> 00:31:59,039 +to the number it's just your weight is + +834 +00:31:56,559 --> 00:32:01,559 +literally your mass time gravity it's + +835 +00:31:59,039 --> 00:32:04,080 +just data it's just for you to see where + +836 +00:32:01,559 --> 00:32:04,960 +you are it doesn't mean anything because + +837 +00:32:04,080 --> 00:32:07,120 +I + +838 +00:32:04,960 --> 00:32:11,080 +could let's say I drank this whole + +839 +00:32:07,120 --> 00:32:11,080 +bottle right remember my weight was + +840 +00:32:16,480 --> 00:32:23,519 +186.65 + +841 +00:32:19,480 --> 00:32:25,440 +right I'm 2 lb higher no you're not fat + +842 +00:32:23,519 --> 00:32:28,519 +it says you drank more water so the + +843 +00:32:25,440 --> 00:32:30,159 +point I want to make is the weight scale + +844 +00:32:28,519 --> 00:32:31,559 +so many things can fluctuate with your + +845 +00:32:30,159 --> 00:32:33,080 +weight so I'm just going to show you + +846 +00:32:31,559 --> 00:32:35,360 +guys hypotheticals right so I'm going to + +847 +00:32:33,080 --> 00:32:36,880 +add entry here I'm going to go to pounds + +848 +00:32:35,360 --> 00:32:39,480 +and I'm just to make this easy I'm just + +849 +00:32:36,880 --> 00:32:43,360 +going to go to April 1st right April + +850 +00:32:39,480 --> 00:32:47,919 +fo okay I'm just going to go to April + +851 +00:32:43,360 --> 00:32:47,919 +1st and my weight was + +852 +00:32:53,559 --> 00:32:58,679 +186.65 I'm 186 flat and then the day + +853 +00:32:57,000 --> 00:33:02,039 +after I go to + +854 +00:32:58,679 --> 00:33:04,679 +185. 6 I'm like amazing man this thing + +855 +00:33:02,039 --> 00:33:06,960 +is working weekend comes it's a Friday + +856 +00:33:04,679 --> 00:33:08,960 +and you decide to have a cheat meal and + +857 +00:33:06,960 --> 00:33:11,720 +you say you see the next day the next + +858 +00:33:08,960 --> 00:33:13,919 +morning you didn't sleep enough you you + +859 +00:33:11,720 --> 00:33:17,240 +know you had a bad meal and you see wow + +860 +00:33:13,919 --> 00:33:19,799 +my weight's back up to 188 terrible ah + +861 +00:33:17,240 --> 00:33:21,639 +sad but then you fast forward the next + +862 +00:33:19,799 --> 00:33:23,440 +day and you get back to the diet you + +863 +00:33:21,639 --> 00:33:25,919 +pick yourself back up and you see okay + +864 +00:33:23,440 --> 00:33:28,760 +I'm back at 185 then you see okay I'm + +865 +00:33:25,919 --> 00:33:30,279 +back at 184 and then you see that you're + +866 +00:33:28,760 --> 00:33:35,080 +back at + +867 +00:33:30,279 --> 00:33:37,399 +183 a whole new low weigh in and if you + +868 +00:33:35,080 --> 00:33:39,519 +look at this graph that I'm showing you + +869 +00:33:37,399 --> 00:33:41,720 +you can see that the graph is trending + +870 +00:33:39,519 --> 00:33:44,760 +downwards right you're seeing although + +871 +00:33:41,720 --> 00:33:46,720 +you had this cheat meal it didn't affect + +872 +00:33:44,760 --> 00:33:48,399 +your weight and that's the one way to + +873 +00:33:46,720 --> 00:33:49,840 +look at it the second thing I recommend + +874 +00:33:48,399 --> 00:33:53,120 +to do every two weeks do tape + +875 +00:33:49,840 --> 00:33:56,399 +measurements right Do shoulders do chest + +876 +00:33:53,120 --> 00:33:58,679 +do midsection belly button do thighs do + +877 +00:33:56,399 --> 00:34:00,240 +glutes and you can use that as a second + +878 +00:33:58,679 --> 00:34:02,840 +way to track to see if it's getting + +879 +00:34:00,240 --> 00:34:04,559 +better and then finally take pictures + +880 +00:34:02,840 --> 00:34:07,399 +you want to take pictures in one + +881 +00:34:04,559 --> 00:34:11,839 +location once a week right let's say + +882 +00:34:07,399 --> 00:34:14,560 +every Sunday front side back and take + +883 +00:34:11,839 --> 00:34:17,119 +them every Sunday and you can use your + +884 +00:34:14,560 --> 00:34:20,040 +weight scale your tape measurement and + +885 +00:34:17,119 --> 00:34:22,119 +the photos to be able to truly see okay + +886 +00:34:20,040 --> 00:34:23,679 +it's working or no it's not working and + +887 +00:34:22,119 --> 00:34:25,719 +then this way you're making a scientific + +888 +00:34:23,679 --> 00:34:27,520 +and smart decision based off of three + +889 +00:34:25,719 --> 00:34:30,760 +different variables and just depending + +890 +00:34:27,520 --> 00:34:32,639 +on this now let's talk about cardio what + +891 +00:34:30,760 --> 00:34:35,879 +to do with cardio follow me we have the + +892 +00:34:32,639 --> 00:34:40,359 +diet part figured out now the next part + +893 +00:34:35,879 --> 00:34:43,520 +is your cardio forget the hit forget all + +894 +00:34:40,359 --> 00:34:45,800 +the different technical cool like cardio + +895 +00:34:43,520 --> 00:34:48,440 +machines keep it simple I just want you + +896 +00:34:45,800 --> 00:34:51,918 +to walk every day I want you to hit + +897 +00:34:48,440 --> 00:34:54,839 +8,000 daily steps and every week + +898 +00:34:51,918 --> 00:34:56,760 +increase it by 500 week one when you + +899 +00:34:54,839 --> 00:35:00,079 +start once you've done the diet walk + +900 +00:34:56,760 --> 00:35:01,760 +8,000 steps if you walk more no problem + +901 +00:35:00,079 --> 00:35:03,359 +but I just want you to walk I don't want + +902 +00:35:01,760 --> 00:35:05,880 +you to run I don't want you to do + +903 +00:35:03,359 --> 00:35:08,119 +anything crazy I just want you to walk + +904 +00:35:05,880 --> 00:35:11,079 +and increase that by 500 each and every + +905 +00:35:08,119 --> 00:35:13,920 +single week we know that 10,000 steps + +906 +00:35:11,079 --> 00:35:15,440 +will roughly help you burn 500 calories + +907 +00:35:13,920 --> 00:35:18,240 +this varies depending on your height and + +908 +00:35:15,440 --> 00:35:20,079 +your weight and your gender but walking + +909 +00:35:18,240 --> 00:35:22,200 +Taps many into fat stores and it will + +910 +00:35:20,079 --> 00:35:24,359 +burn more fat you can go outside and + +911 +00:35:22,200 --> 00:35:26,599 +walk at the park you can walk every you + +912 +00:35:24,359 --> 00:35:28,839 +can walk to the gym you can do different + +913 +00:35:26,599 --> 00:35:31,079 +forms um something I recommend to all my + +914 +00:35:28,839 --> 00:35:33,800 +clients is get an under the desk or a + +915 +00:35:31,079 --> 00:35:35,960 +walking pad so I will watch Netflix on + +916 +00:35:33,800 --> 00:35:38,240 +my TV here when I'm spending time with + +917 +00:35:35,960 --> 00:35:40,280 +my family or after a meal I want to + +918 +00:35:38,240 --> 00:35:42,200 +digest it a bit better I'll walk on a + +919 +00:35:40,280 --> 00:35:44,520 +walking pad that's the only cardio you + +920 +00:35:42,200 --> 00:35:46,680 +want to focus on keep it simple it will + +921 +00:35:44,520 --> 00:35:48,920 +help you lose fat walking is the best + +922 +00:35:46,680 --> 00:35:51,839 +cardio by far cuz you can do it every + +923 +00:35:48,920 --> 00:35:53,720 +day you don't need to go to the gym and + +924 +00:35:51,839 --> 00:35:55,839 +research is shown that will tap M need + +925 +00:35:53,720 --> 00:35:59,640 +to fast St and also it's not as + +926 +00:35:55,839 --> 00:35:59,640 +intensive on your body so + +927 +00:36:57,640 --> 00:37:02,319 +on Monday Wednesday Friday right now + +928 +00:37:00,640 --> 00:37:04,000 +that's just an example let's say you say + +929 +00:37:02,319 --> 00:37:06,480 +hey Mike I can only train four times in + +930 +00:37:04,000 --> 00:37:09,359 +a week the best split for that is an + +931 +00:37:06,480 --> 00:37:11,920 +upper body lower body upper body lower + +932 +00:37:09,359 --> 00:37:14,960 +body the best let's say you train five + +933 +00:37:11,920 --> 00:37:18,520 +times in a week you can go upper body + +934 +00:37:14,960 --> 00:37:21,040 +lower body Push Pull legs push means all + +935 +00:37:18,520 --> 00:37:23,640 +your push muscles chest shoulders + +936 +00:37:21,040 --> 00:37:27,680 +triceps pull means all the pulling + +937 +00:37:23,640 --> 00:37:30,839 +exercises back biceps and then legs + +938 +00:37:27,680 --> 00:37:32,640 +obviously quads hams glutes and that's + +939 +00:37:30,839 --> 00:37:34,319 +five times in the week you can also do + +940 +00:37:32,640 --> 00:37:36,040 +full body five times in the week that's + +941 +00:37:34,319 --> 00:37:37,400 +another option there's many different + +942 +00:37:36,040 --> 00:37:38,760 +options but those are the two and then + +943 +00:37:37,400 --> 00:37:42,040 +finally if you want to train six times + +944 +00:37:38,760 --> 00:37:44,839 +in a week you can go push pull legs and + +945 +00:37:42,040 --> 00:37:46,920 +repeat Push Pull legs right and you want + +946 +00:37:44,839 --> 00:37:48,720 +to train with a good form watch me do my + +947 +00:37:46,920 --> 00:37:49,920 +form here you want to train with + +948 +00:37:48,720 --> 00:37:52,200 +intensity you want to choose the + +949 +00:37:49,920 --> 00:37:54,160 +heaviest weight you can and you want to + +950 +00:37:52,200 --> 00:37:56,200 +do that consistently each and every + +951 +00:37:54,160 --> 00:37:58,760 +single week this will help you build + +952 +00:37:56,200 --> 00:38:01,000 +your muscle and it's that simple don't + +953 +00:37:58,760 --> 00:38:03,560 +complicated good form and then make sure + +954 +00:38:01,000 --> 00:38:06,400 +you're hitting the gym and then finally + +955 +00:38:03,560 --> 00:38:10,319 +guys the way I like describing sleep + +956 +00:38:06,400 --> 00:38:14,079 +your body is a Ferrari it is the most + +957 +00:38:10,319 --> 00:38:16,880 +well-designed organism on this Earth and + +958 +00:38:14,079 --> 00:38:18,520 +sleep is the equivalent to the oil in + +959 +00:38:16,880 --> 00:38:20,760 +your Ferrari if you don't get enough + +960 +00:38:18,520 --> 00:38:22,480 +sleep if you don't put enough oil in + +961 +00:38:20,760 --> 00:38:23,880 +that engine of your Ferrari it's not + +962 +00:38:22,480 --> 00:38:25,400 +going to make it down the road it's + +963 +00:38:23,880 --> 00:38:27,119 +going to break down so when you're + +964 +00:38:25,400 --> 00:38:29,240 +sleeping more you're allowing yourself + +965 +00:38:27,119 --> 00:38:31,400 +to have optimal levels of testosterone + +966 +00:38:29,240 --> 00:38:32,800 +you're going to have good hormonal + +967 +00:38:31,400 --> 00:38:34,599 +balance you're going to have good + +968 +00:38:32,800 --> 00:38:36,560 +recovery from the damage you've done to + +969 +00:38:34,599 --> 00:38:38,119 +your muscle your muscle repairs itself + +970 +00:38:36,560 --> 00:38:41,160 +when you're sleeping you're allowed to + +971 +00:38:38,119 --> 00:38:43,200 +think faster think better it fixes + +972 +00:38:41,160 --> 00:38:44,880 +everything I've had clients who I just + +973 +00:38:43,200 --> 00:38:46,680 +focus on their sleep in the beginning + +974 +00:38:44,880 --> 00:38:48,640 +they're maybe sleeping 6 hours and I got + +975 +00:38:46,680 --> 00:38:50,440 +them to 7 to 8 and the weight started + +976 +00:38:48,640 --> 00:38:52,680 +flying off because there's so many + +977 +00:38:50,440 --> 00:38:54,359 +implications that sleep has so if you're + +978 +00:38:52,680 --> 00:38:55,960 +sleeping little and you're trying + +979 +00:38:54,359 --> 00:38:57,520 +everything that's probably the reason + +980 +00:38:55,960 --> 00:38:59,319 +why you're not losing weight it will + +981 +00:38:57,520 --> 00:39:01,880 +drop your cortisol levels it will do so + +982 +00:38:59,319 --> 00:39:04,599 +much I could make a Whole 30 40 minute + +983 +00:39:01,880 --> 00:39:06,760 +video just on sleep so at bare minimum + +984 +00:39:04,599 --> 00:39:09,040 +sleep 7 hours if you can sleep more then + +985 +00:39:06,760 --> 00:39:11,359 +sleep more General things set a time to + +986 +00:39:09,040 --> 00:39:13,920 +go to bed stop eating food 4 hours + +987 +00:39:11,359 --> 00:39:15,640 +before bed stop drinking liquids 2 hours + +988 +00:39:13,920 --> 00:39:17,560 +before bed reduce your blue light + +989 +00:39:15,640 --> 00:39:19,800 +exposure so stop looking at screens or + +990 +00:39:17,560 --> 00:39:22,640 +get a blue light blocker 1 hour before + +991 +00:39:19,800 --> 00:39:23,880 +bed and then no caffeine after midday + +992 +00:39:22,640 --> 00:39:25,200 +right cuz you don't want to be drinking + +993 +00:39:23,880 --> 00:39:27,880 +caffeine at 400 p.m. and you're + +994 +00:39:25,200 --> 00:39:29,760 +wondering why your your hot your heart's + +995 +00:39:27,880 --> 00:39:31,359 +going bump bump bump when you when + +996 +00:39:29,760 --> 00:39:33,640 +you're in bed and it's just going like + +997 +00:39:31,359 --> 00:39:34,920 +crazy no caffeine after midday and + +998 +00:39:33,640 --> 00:39:37,240 +you'll be able to sleep I'll leave the + +999 +00:39:34,920 --> 00:39:38,240 +video here I hope it was helpful and if + +1000 +00:39:37,240 --> 00:39:41,400 +it was let me know in the comment + +1001 +00:39:38,240 --> 00:39:42,720 +section down below and yeah leave it a + +1002 +00:39:41,400 --> 00:39:46,200 +gentle thumbs up and share this with a + +1003 +00:39:42,720 --> 00:39:49,200 +friend they need it + +1004 +00:39:46,200 --> 00:39:49,200 +peace +