Hey man welcome on this second episode about nutrition on wich we are gonna take a look to How to build your nutrition plan To reach your goals in building muscle and losing fat, in the first video of this serie i´ve introduced all types Of macronutrients as well as their caloric value , btw little info Only macronutrients contains calories that mean that Vitamins and minerals contains 0 calories but that doesn’t mean you must eat bowl of gravel or shots of salt to reduce hunger Now that we understood where to find them it’s Time To talk for real about calories but What is even a calorie A calories or rather a kcal represent The quantity of energy you need to heat 1 kg of water at 1 °C so yes that doesn’t really help you to know that but you can always tell this to your friend to impress them but what we really want to know is what change your body fat is two things, the quantity of calories you spend every day and the quantity of calories you eat every day, no matter what you could have read what a friend just told you or what u saw on the internet what is sure is that calories matter and if you compare them you can tell if you are gonna gain or lose weight that is not the hazard that all the serious studies for decades have always connected a loss of weight with a lack of calories and conversly so no matter if you decide to eat paleo, keto, vegan, gluten-free or to eat only Fast food, or on the contrary to eat only healthy food, nothing is going to Change. You see, the scale doesn’t are about your beliefs, it it just going to see the calories you ate and compare them to the ones you burned.
Take note, I am only talking about your Global weight, it does not necessarly implies good or bad news when It goes up or down.This depends on if you gained or burned fat or muscle. With the same weight, someone can have two very different looks, depending on his body composition, i.e the total of dry mass and the total of fat mass.Then, if you spread correctly the calories you eat and if you train correctly, you will be able to change your body composition. Now that it’s clear, let’s take a closer look at these two categories. First of all, the calories spent The first thing that you will estimate before fixing the total amount of food to eat corresponding to your goal can be broken down in three things: first of all, your metabolism, which is The amount of energy required for your survival if you decided to sit on the couch all day. We can estimate it with the frequently used Catch-Mcardle formula, things are getting serious To do so, you just need your dry mass, obtained by substracting your fat from your bodyweight. Here is a pic to estimate your fat mass, but don’t worry it’s not a precision contest And if it is still unclear, I’ll do the maths for myself, I gained a little weight recently, -to be honest I don’t even know how- But here I am around 87kgs (191 lbs) and I estimate my bodyfat at 11 or 12%. You add this to the formula and you get an idea of my basal metabolism, 2023 cals. Second source of energy expenditure, Your physical activity, represented by a multiplicator of your basal metabolism, depending on the time devoted each week to physical activities.Here are the details, just do the maths, for me it would be 1.35 So my total amount of daily expenditures is around 2700 cals Which is by the way pretty acceptable according to studies. Eventually Thermogenesis, a nice word referring to the amount of energy required by your body to digest food, it is only a small part of the total, it is already included in the formula so eventually you just…don’t care So you have now estimated what is known as maintenance but watch out, all these formulas and figures aren’t an exact science it will just give you a first estimation with which you can work You will be able to put it to the test and to adjust it in the weeks to come it required. Let’s now deal with the second categories, the calories imputed We can now tackle the calories eaten everyday And the first thing to do is to determine you daily consumption based on your goals.If you want to gain muscle, I advise you to aim 10% over the maintenance. On the other hand, if you want to dry and to lose fat, I suggest you use a deficit between 10 and 25%. The greatest the deficit, the harder it gets and you may experience unpleasant side effects: hunger, energy loss, anger, decreased libido..You see everyone is different but you shouldn’t go further than 25%. Once you have calculated the total amount of calories you should eat everyday, we are going to split them between different macronutrients, to improve your results and your performances and your will to stick to the diet. So I could spend hours talking about why, how, or my recommendations, but I will go straight to the point and save some time for both of us, and look at the description If you need documentation on the subject and if you are interested. You are going to start with protein: 1.5 to 2.3 grams by kilo of dry mass is the average. The greatest the deficit, the more protein you need to be sure to keep your muscles.Honestly, based on my experience, if you fall approximately right everyday on calories and protein, the vast majority of the job is already done and you don’t need to worry about being perfect with the rest of your macros. Well, you need enough fats to stay healthy and not being hungry like the wolf nonstop, I also advise you to take enough carbs to be effective during your trainings but honestly appart from this do whatever you want. So you quickly estimate the amount of fats, roughly equivalent to 0.7 grams by kilo of dry mass. Then you will still have a small amount of calories to spend as you like. So I strongly advise you to put them in your carbs, but honestly the choice is yours. Once you have your minimal amount of protein and fats, the goal is to realize the room you have left after this, so you don’t feel deprived from anything, since it is not the case anf to use this margin to maximise your adherence, especially if you are in weight loss. So, if you got lost in the calculations, I will do them for myself and you will understand. So, I weight 87kgs (191 lbs), and my maintenance is at 2700 cals. Now, lets assume that I want to dry. Personally, I like to be rather aggressive on the diet, first of all because I am used to it and it lasts less time, but first and foremost because throughout the years, I learnt how to deal with it So I often use a 25% deficit, which gives roughly 2000 cals a day, which is precisely what I experience when I am drying. So I am at 2.2g of protein, which gives around 170g a day For fats, with 0.7, I get 55 grams a day, which is just enough for me when I am drying so I can use all the rest for carbs! And to find the exact figures you merely have to substract the total of protein and fats from your calories and to divide by four to get the result in grams, approximately 205 To sum up, here is what I get. So there are a lot of algebra and we aren’t here to do maths all day so just to chew the work and since I am a rather nice guy, you will find in my description a link to download my own Excel calculator for macros and calories You will just have to enter your weight and your amount of bodyfat, your objectives, and… it will do the job for you! Small bonus, I also add my automatic calculator for calories and macros, with my personnal food database, so you will just need to add the quantities you ate and the calcul will be done for all your macros of the day. If you don’t want to use my file, there are also apps to get the job done. And don’t hesitate to modify my calculator with your own food or to add some. To do so you just have to take a look at the macros behind the packs when you are eating, for instance here is something I eat absolutely everyday, cottage cheese! You look at the back and you notice that there is an excellent amount of protein compared to calories and to the rest, so voilà (it’s great!) To conclude, if you measure accurately enough what you are eating, you will know precisely how many calories you ingest everyday. On the long run it will allow you to control your body composition, especially if your training is well organized and well followed. So yes, it implies to count everything you eat and it’s lame to weight things when you have to cook etc..Yes I know I spilled some all over the place and my pants are full, but if you count calories for two weeks, you will be acquainted with all this figures and able to rethink a little your eating habits, especially when you are buying food -or your mother. Or your father- Personally, I have been counting calories for almost two years now so you don’t have to go this far you see, I am just a little obsessed by the subject but it allows me to eyeball accurately the composition of my plate So I no longer need to count calories. I still do it once a year during my spring diet, just to be sure that it is done quickly and well. Thanks for watching, I hope you learned something during these few minutes with me, and maybe it gave you the will to take a critical look on what you are currently eating and to improve it a little! You know how to make me happy if you enjoyed the video, so don’t hesitate to download the Excel sheet to make things easier And if you have other questions, ask them in the comments rather than via message so I will answer it first and will help other people as well. I intend to continue this serial in parallel with the other subjects already discussed on my channel. So if you don’t want to miss anything, come back regularly, seeya! …It tastes good! Really, really good! (just noises)..It’s almost empty and I’m dropping it everywhere