Macros For Fat Loss | Setting Yours Up

Macros For Fat Loss | Setting Yours Up


macro-nutrients are always overlooked when it comes to optimizing and accelerating your weight loss however they’re extremely important so in today’s video we’re gonna talk about exactly how to calculate them and why you should what’s up YouTube it’s your boy John mango and I’m back again representing me on the iron weekly Fitness content on this channel you already know what it is so if you haven’t done so yet I suggest you subscribe but only if you want to get to your fitness goals faster more enjoyably so hey that’s up to you also I do want to say that I’ve created a free fat loss meal plan for anybody out there that’s interested five days free fat loss meal plan click the link below and get yours today so the first thing I’m going to do is I’m gonna explain exactly why macros are so important to not only speed up your results but actually take your results further than what you would imagine them to be and then afterwards I’ll go ahead and tell you exactly how to calculate them so you can move forward today with track your macros setting yourself apart from everybody else that falls off so let’s go ahead and talk about why our macronutrients important well let’s face it most people that try to lose weight they don’t even track calories don’t track they don’t track anything let’s be honest right they just you know worked out for our workout today ten days a week and rely on you know cutting out anything that they see that comes from a plastic bag right so anything that doesn’t grow to the ground don’t touch it man that’s that’s not that’s off-limits you know what I mean so that’s the typical approach and it just so happens that that is the majority and the majority do fall off when it comes to reaching their weight-loss goals for that exact reason it’s not sustainable it’s not that there’s no awareness then there’s another group of people that make a lot more significant progress and you may find yourself in this group that’s gonna be the people that are aware of their calories they are aware that they have to eat less than what they’re currently eating and it doesn’t necessarily have to be cutting out certain foods but just eating less in general those people that are more aware of calories they get a lot further and they may be able to continue to lose weight but they’ll then find that while they lost the weight but they don’t look as good as they were hoping they would have when they lost that weight right so that’s when it comes down to the final group of people and hopefully after this video you’re gonna find yourself in that group and that’s the group of people that they track macros okay it’s taking calories to the next level and the reason why doing so is so important is because tracking your macronutrients and having the proper macronutrient breakdown is going to target your body composition so this is essentially how we separate losing weight on the scale to losing actual body fat and either building or sustaining muscle this is what we call optimizing body composition and tracking your macros is necessary if you’re looking to do that and let’s face it you are and again in order to do that you need to calculate the right macros because each macro plays a specific role and you need enough of that macronutrient to be able to have it play that role which again will optimize your results so going into each macro again very briefly protein very important and it’s actually gonna be the most important when it comes to losing weight because we’re trying to lose that fat the first reason why protein is important is because you need a certain amount to actually preserve your muscle mass or even build some right so if you don’t have enough protein when you’re in a deficit then you’re eating less calories and you burn your body has a higher chance of actually digging into protein stores aka muscle breaking that down and that will also be dished at as part of the weight that you lost on the scale so getting enough protein in combination with resistance training which hopefully you’re doing that is going to make sure that you’re sustaining as much muscle as possible as you shed away it that way the second reason why protein is important is because it’s kind of twofold but first is it’s the most thermogenic of the macronutrients what that simply means is you actually burn more calories eating protein consume protein because your body does take longer and it requires more energy for it to break down whereas what the other ones not so much also the twofold part of that is that protein does keep you more full than let’s say most carbs do so it’s going to keep you fuller between obviously I don’t have to tell you why that’s that important next up is carbs yes carbs are essential to your fat loss into optimizing body composition the first and basically the main reason why is because it’s going to fuel your performance without carbs your performance will suffer and it doesn’t matter who you are that is simply the case it doesn’t matter if oh I’m in ketosis now no no your body does not burn and utilize fattest energy source as efficiently as carbs okay your brain just does not run as efficiently so your body needs those carbs to make sure that you are sustaining your performance you’re keeping your strengths remember that in combination with the protein is how you maintain muscle and that way when you’re dropping that weight you are actually looking better as opposed to just seeing the number go down looking in the mirror and be like well goddamn what’s going on here so carbs are essential the second reason is sustainability okay so people that look to cut out carbs people that look – just dish them out altogether my question to you is how are you supposed to sustain that okay are you planning on cutting out carbs for the rest of your life if so good luck with that that’s gonna be a shitty life and if you aren’t then what do you do when you introduce carbs back again right because that’s gonna draw in all the water the glycogen is gonna fill into your muscles and you’re not gonna understand what’s going on with the scale so keep the carbs in there and utilize them to fuel your body fuel the workouts and let’s face it fuel your sustainable lifestyle over time one more thing I do want to add on top of that for carbs to piggyback off of the first point is that carbs are a protein sparing micro macro nutrients so again remember you’re in a deficit your body wants to pull from its protein sources the more carbs it has it signals to your body that hey we have more energy from an efficient fuel source let’s not dig into those protein sources right if you cut carbs out all you have is fats and protein you have significantly increased the chance and you basically guaranteed the chance that you’re gonna burn significantly more muscle by doing so so carbs keep them in your diet and fats of course last but not least very important because of hormone balance and hormone production Regulation essentially which is obviously key because if your hormones crash you’re not gonna feel so good your body’s not gonna respond so well and you’re not gonna adhere to your diet the second reason is they keep you full in between meals similar to the protein fats keep you the most full in between meals and that’s because of the fact that it takes longest to digest so that is why macros are so important and why you should calculate and track them so the question now is John how do I calculate them well I’m gonna break it down for you real quick give you a simple guide that you can do almost immediately given that we’ve got some factors in place and move forward with it so the first thing you have to do of course is we’ve got to enter a caloric deficit now how do you do that there’s a couple ways the first way you can go ahead and go online and type it in on one of those calculators or in MyFitnessPal they’re gonna dish out a number that you should be following now keep in mind that number is not going to be the most accurate most of the time maybe you get lucky and you hit the right number perfect but I can offer you the most accurate way to do so and that’s by clicking that video up there you’re just gonna have to track your wayne’s track your calories find your maintenance calories and cut them down from there so assuming that you’re in the calorie deficit now let’s say let me give let’s take the example that you’re on 2,000 calories okay my favorite example you know what yeah let’s do 2,000 just because I feel like that is gonna be most people there’s obviously people on the lower end but also the higher end so let’s take 2,000 let’s go out and calculate this right now for you so the first thing you’re gonna do is you’re gonna take one gram of protein per pound of body weight so let’s say you’re 2,000 calories in I don’t have anything to write this down in but let’s hope I can remember these numbers let’s say you are 180 pounds we’re gonna be using 180 grams of protein we multiply that by 4 and we have 720 that’s how many calories of your 2,000 is going towards protein next we’re not touching carbs yet we’re going straight to fat you’ve got 720 calories for protein you’re gonna take 2,000 you’re gonna multiply it by 25 that’s 25% you’re gonna get 500 calories and then from there you divide by 9 follow me here because there’s nine calories per gram of fat now we’ve got 55 calories or sorry 55 grams of fat so you’ve got 180 grams of protein you have 55 grams of fat you only got one macronutrient left so let’s do this again times nine 720 so calories from fat was about 500 calories from protein with 720 that gives us 12 20 so remember the total was 2,000 we’re gonna take 2,000 we’re gonna do sorry we’re gonna subtract 1224 met and you’ve got 780 this is how many calories you have left over for your carbohydrates now there’s four calories per gram of carbs you’re gonna quickly divide that by four you have 195 grams allotted towards carbs okay again do not cut that out it’s very important to know this and it’s very important that you find your macronutrient breakdown this way I’m not saying this is the perfect one but this is a great guide to follow from there you want to adjust according to your lifestyle preferences so for example maybe you do better off a little bit higher fats in which case you would take your total calories 2,000 you and multiply it by 0.3 divided by at 9 you’ve got 66 grams of fat 11 more grams than before so you’re gonna have to play with it okay it’s impossible to know exactly what your macros and calories are right off the bat without some trial and error on your part which is gonna come from consistently tracking and consistently putting in the work consistently being the key word there but that is a baseline macronutrient split for weight loss that includes carbs correct if you’ve been cutting out carbs you’ve been blowing it big time and I’m so glad that you’re watching this video by the way if he walks until this point first and foremost thank you so much I really appreciate you watching and your support please leave a comment below let me know what you thought of the video let me know what you think about the macros but let me know if you need to help with your macro split and I’ll be happy to do that don’t forget to follow me on Instagram shoot me a message there shoot me some progress pics always looking forward to seeing how or if I can help you and don’t forget to like if you enjoyed the video share with your friends and family that needs to see this and subscribe if you haven’t already because I’m chopping another video real soon and you don’t want to miss it anyways everyone thanks again for watching hope you found that helpful I’m out I’ll see you in the next one [Music]

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