AM I STILL DOING KETO | FINDING YOUR STARTING MACROS FOR KETO/IIFYM

AM I STILL DOING KETO | FINDING YOUR STARTING MACROS FOR KETO/IIFYM


what is good at YouTube so I want to make this video because one been getting a lot of questions actually I’ve been getting this is probably the most common question and I thought me and Clint did answer it on our Aikido QA but we may have may have not so I need to go back and check video ways the question is how do I find my macros for a keto diet well in this video I’m going to show you how you find your macros for a keto diet and how you find your macros for a if it fits your macros and I want to address a second question that I’ve been getting a lot lately so I know a lot of you follow me on snapchat if you’re not following me on snapchat homie right here guys just stop push pause in this video pick up your cell phone and follow me on snapchat I’ll have it right here so why do you follow me on snapchat and have been asking me hey looking what the heck’s going on now that you’re back from your vacation are you still gonna do the keto diet or how long do you plan on doing the keto diet now you may or may not know this guys I’ve been doing the keto diet for I believe 7 months now now I did come up I did make a video my nine-month transformation video for the first two months I was doing if it fits your macros and then once I started getting towards not towards the end but once I wanted to really ramp things up I was like okay it’s time to go Quito which is what I normally do guys I I I do do it fits your macros at first but whenever I want to start getting a little aggressive with it I guess you could say are speed up the process I’d go with keto it’s not like I sped it up I mean it was a nine-month transformation that’s a pretty long cut it’s a really long cut um so again so I want to show you guys so the purpose of this video is to show you how you find your macros as of right now I just got back from my vacation I was on I was on my vacation for about six days and I was in Mexico guys and for that six days that I was gone and for the 10-day period I did not go to the gym one time guys I did not do one cardio session I guess you could say hiking and swimming and in the beach is somewhat cardio but not your traditional on a treadmill on a Stairmaster planned cardio like said did not hit a waiting room did not even think about lifting weights I won’t say that I did think about it um my diet I did not do the Kyodai I did it for the first day of traveling and even that was tough but for the rest of the time guys I just ate whatever whatever was there in front of me whatever the group wanted to do if we wanted to go out to eat and and there wasn’t gonna be much keto choices it didn’t matter I ate whatever like the last three days I had pizza like it was insane um so I definitely was just having fun and enjoying life now so to answer that question guys I am gonna take a break from the keto diet for now just a couple of weeks off again I’ve been dieting for so long guys I just feel like my body needs a break like this ten days off of lifting really helped me physically and mentally guys if I would have done this two years ago take ten days off I would have gone insane I would have thought I already to walk around thinking i’m soomi-gol from Lord of the Rings because you know I can’t get into a room I feel like I’m getting smaller I’m lose all my games and this time I didn’t think that at all I didn’t feel like I lost my games I still felt full why school well obviously I felt for because of the food but I still felt good I mean obviously yes the apps kind of went away because I was really for sure I’m holding a lot of water you know mm-hmm you may or may not know this guys but my body reacts to carbs a little bit differently for people why didn’t eat a lot of carbs my body tends to kind of expand a little bit like a balloon I’ve said that before but that’s just the way my body reacts everybody is different so yes I am taking a break I don’t know how long I’m gonna take this break for guys it could be a month it could be two months it could be three months I’m really don’t know um I guess depending on how this this I guess this next couple weeks go am I gonna do if it fits your macros yes am I gonna be counting macros yes but am i good going to be like really like tied down and handcuffed to them no I am gonna track him just cuz I don’t want to blow up guys remember I do not want to blow up and just go overboard and go into like a bowl cuz that’s not what I’m doing I’m still restricting my calories and we’ll get into that later so again I just wanted to address that first question cuz I’ve been getting that a lot of Mike on my snapchat mine scram in my youtube so I hope that answers your question I am taking a break from the keto diet and I’m gonna start doing if it fits your macros okay so that leads me to my next question how did I find my macros for it if it fits your macros so I am technically still gonna be in a cut now the first thing you want to do is get your beat BMR now what is your BMR lie should be more being about what the hell is set your BMR is your basal metabolic rate now there are tons of website guys tons of websites just go to Google type in how to find your BMR and it’ll take you to a handful website I don’t even know what once I went to but I just typed it in found it now you’re gonna you’re gonna have to answer some questions like how tall are you what’s your age how many times a week do you work out you know what kind of job do you have you sit down at a desk all the time are you Fred Flintstone you just pound on a rock suit for eight hours straight these are the type of things that they need to know to find your most accurate BMR how many days did you do cardio how are your workouts are they intense are you on your phone most the time every website is different but for the most part it needs it’s gonna pretty much calculate a really good estimate of your BMR so I found out what mine was and then it pretty much gave me a set number of calories so my calories for a cut now I’m still cutting guys if I wanted to maintain my calories would have been 2500 that’s what I don’t I’m not trying to maintain I still want to stay in somewhat of a deficit so my calories came out to 2100 and t1 which I’ll have right there so that’s where my calories are guys a lot of people ask me you know how do I find my macros that’s the best thing I do find your BMR a and then once you get that either whatever your maintain is your maintenance is mine was 2500 you can either subtract 504 if you want to go into a cut depending on how aggressive you want to get guys I didn’t really didn’t want to get too aggressive you can go 500 600 700 it doesn’t matter everyone’s different I just went 400 if you want a bulk same thing just in Reverse add 500 calories so I would have been in 3,000 calories if I wanted to book which who I absolutely don’t want to do especially on infinity Americas anyways so that’s what my macros are those were my macros are for right now and I went 35% carbs 40% protein and 25% fat so I haven’t written down my hair guys I’m sorry if you’ve seen you’re looking down that’s what I’m looking at that is my my standard if it fits your macros rate so um let me save mine so let me break down my macros and I’ll have them right here so my protein 215 my carbs 188 and my fat 60 grams of fat those are my new macros for if it fits your macros calories that I’m gonna be following for the next couple of weeks now again I’m gonna be gauging guys I’m not gonna step on the scale most likely but I’m most likely gonna be looking at a mirror the mirror check is gonna be my absolute like key if I still feel puffy or full and getting puffy I’m gonna come down I’m gonna come down the carbs come down on the fat come down the protein just depends and toy with it guys now I’m just taking a break it doesn’t mean I’m not trying to bulk I’m not trying to get maintained I still want to keep my shred still want to keep somewhat shredded and stay cut you know guys stay home ready for the summer guys so depending on the mirror looks is what I’m gonna taper down yeah same thing goes for keto guys I get tons of questions out of everybody des how do I find my Kido Macker it’s the same thing guys bond your BMR a what you do that subtract 500 are at 500 argue module like me subtract 400 add 400 depending on what you do now a lot of people have asked me to can you bulk on keto yes you can in my opinion I would rather you bulk on if it fits your macros but we’ll get into that another day but yes you can bulk on kiddo so I prefer cut but that’s just that’s just me so if you’re cutting on keto so if you’re like me 29 you put in your BMR you answer all the questions bulb above the law they gave you 2,500 calories your tract 400 so you got 2,100 now just add the keto your traditional keto percentages which are 70% fats 25% protein and fiber cent carbs if I’m gonna use the same amount of calories that I got from my BMR which was two thousand one hundred and fifty one calories but I wanted to go the traditional route the keto traditional route my macros would have been 27 27 carbs 130 for protein and 167 fat so that’s how you find out guys it’s all about percentages just change the percentages my BMR rate did not change my calories stayed the same it’s just different I mean they’re doing if it fits your macros with 2151 calories I’m doing your traditional keto diet with 2151 calories it’s really that simple guys it’s literally three steps just find your BMR get the calories and decide which diet you want to go to you want to go to fit your macros then you change the percentages if you want to go cute change the percentages and that’s it so that’s what I’m doing guys yeah I hope that I really hope this video helped you and I hope I didn’t confuse you again this is a one tank guys do one take video so if it’s choppy it’s because I messed up all because I haven’t messing up a lot but again I hope this video did help you out if you have any questions guys like always leave them in the comments hello you know we’ll always get back to you all I tried to help you guys out as much as I can engage with you guys talk to you guys answer your questions but this was definitely a highly highly requested video how to find your macros on if it fits your macros and the keto diet so that’s it if you like this video give it a thumbs up guys I really does how about the channel hit that subscribe button if you haven’t already in plays I know I always say this all the time please share this video on your Facebook guys that’s the biggest way on end this YouTube p.m. on how to get discovered and just pretty much how to spread the love so that’s it guys we will see you tomorrow

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