MY NEW SHREDDING PROGRAM | How To Find YOUR Macros For Fat Loss

MY NEW SHREDDING PROGRAM | How To Find YOUR Macros For Fat Loss


you don’t fit you don’t fit alright what is up guys welcome back to the channel man we are back with another vlog I think it’ll be the first week I put a video out two videos out a week we’re onto something today is officially day 4 on my new diet I haven’t actually ate anything yet I am fasted right now and I do people asking in the comments last video what happened to Oh mad which basically in a nutshell Oh mad one meal a day diet for a while I was fasting all day and wouldn’t eat until about 5 to 6 p.m. but now I’m still gonna do intermittent fasting but typically what I do I train in the mornings on most days and I come into the gym fast and so I workout with no food in my belly the only thing I take is pre-workout and I’ll also do my cardio fasted I’ve always felt like training fast and cardio fasted I tend to get a better workout if I slam a big breakfast and come in here and try to Train I don’t feel as optimal and there are studies that show fasted cardio can lead to more fat loss I don’t think it’s a huge thing but every little bit helps when you’re on a diet so imma go in here I’m gonna get a workout in and I will be right back baby let’s go boom baby workout is officially all aha my look at how am I looking yeah yeah so today is officially day four on my diet and I’m not gonna lie like I was in there lifting the best part about like starting a new diet is like you can if you do it right and you get everything down and you can see the changes like every single workout every day when you have people come up and they tell you they’re noticing a difference ain’t no better feeling baby makes you feel good little back workout at it 20 minutes of cardio I don’t like to start my cardio at the beginning of a meal plan like too hot only start with 40 minutes I like to do like 20 at first and I’ll ramp it up as we go through the program might increase that or I might say the same depending on my results alright meal one baby let’s go best investment you’ll ever make baby come on meal prep cooler oh yeah look what we got down here shake time baby let’s go oh don’t fall I’ve never actually blogged in the Range Rover before every other car had this wasn’t really you couldn’t do that he couldn’t just set the camera there and be like hey I’m a vlogger but this shelf don’t underestimate the shelf man the post-workout shake pretty basic stuff here now it is like almost 1 o’clock guys I got to the gym at like 10:30 you ever get to the gym and you’re trapped it’s like you do two sets of workout at one set of conversation two sets to workout one set a conversation I just I got trapped time warped as we like to call it avoid the timewarps when you can I enjoy conversation as much the next guy but God we just part two hours but where has the time gone shave again so I’m actually not breaking my fast until 1:00 so not a typical day normal I bring my faster on like 11 I would say so a couple hours late so we have to be kind of like cramming meals and nutrition in today but hey no big deal hi guys I got two things to show you if you’re dying to see him I’m down to show them this is oddly suggestive it’s where it ended up so this shake right here let me let me get you a good look at this hold on let me it should this is getting even worse let me just sit this right there we go much better all right I don’t know if you can see what’s in there but basically we got boom in my fitness pal I’ll put it up on the screen right now – we got two scoops of protein hundred forty grams frozen blueberries and 1 packet of lower sugar instant oatmeal maple and brown sugar so that puts this meal at 2 grams of fat 43 grams of carbs 55 grams of protein baby solid post-workout nutrition get up there there we go I’m gonna bust that mic off on accident Harley Davidson so normally when I have this shake like this where I always tell people people are like do you need a post-workout shake shake a shake post-workout I did this because it was convenient I could take it with me cuz I have to go somewhere after this they’re doing work on my house which actually is done like right now so we technically go back but I was estimating a 1-hour workout so I was like ah 1 hour workout few hours to go run some errands don’t be home for food and I’ll be good so I can cook it normally I do real food but this couldn’t pass it up baby let me give this a go for you mmm that tastes like how I imagined a baby feels when they’re getting sweet succulent nourishment from a mother’s breast done baby wrote it stuff some napkins in there and rinse it out afterwards if you ever left one of these in your car I remember I had one roll under a backseat once didn’t even think about it didn’t rinse it out and I needed it I was like I’m gonna open you up in my car see what the damage is it smelled like someone took a in my car just a big ol Stanley Steamer right in the middle bud car smelled like for a day all right I need a whiteboard to do some super sciency stuff and I was like where out in town would I go buy a whiteboard officemax I think so goes in there but I get some Flyers printed on words we go a modern classic no hawk I don’t like that hey baby and all my times come into office max I don’t know how they stay in business I have never ever seen this parking lot with more than like three cars in it real talk all right dry race board check mounting tripod stand check markers check and shoot what are we racer got it baby I do pretty good bingo right hey perks of an SUV my guy look at this so much room for activities back here man that wouldn’t even fit in the trunk of like my other car real make sure none of this falls out cool cool just went to the store real quick and picked up some things for this cut now I’m gonna go over kind of what I got real fast that way you guys can see it then I want to break everything down for you guys like you know what my diets kind of looking like real quick there’s some stuff that helps me a lot when I’m trying to cut power rate zeroes baby zero-calorie these are great man ditch the diet soda can kind of mess up your gut so I kind of saved diet soda for like going out come on now when I go out it’s like more of a treat I try to drink diet soda every day except I can as to my cravings but these guys really really good put it Scooby CAS in there and you’re golden it’s probably the best buffalo sauce I’ve found because of the macros only one gram of carb per serving sugar-free barbecue sauce baby shout out to my man G he’s an award winner you got to trust that only two grams of carbs per serving I think what they do with this like part of this ketchup and part of his spicy and all of this good so a man had that Verde sauce in the last block I to pick me up some of this as well only one gram of carb per serving and then Cholula the best hot sauce don’t at me no carbs per serving basically when I’m dieting I don’t want to take the time to measure out a sauce and really like eye down to my macros I want it to be close to negligible that way I’m not worried about it that’s why I try to keep my sauce is all good got some chicken breast because you know we’re died and got some eggs and then as far as veggies go I find the key be successful on a dies like diversifying your nutrient sources right so I got these this is broccoli cauliflower and carrots it’s gonna be great to get my veggies in and Akemi folder we got fiber and we got the micros from every these vegetables you can stick to this one thing which what I’ve done in the past but I’m gonna really gonna try to diversify everything this time around so you always just kind of feel better then this one has I think is the Keeney squash there’s asparagus in there some carrots this one’s a little different too and then my frozen berries man I love these four shapes so we got blueberries and we got raspberries both really good we’re also keeping it diverse oh how can I forget I also got a sweet southern gal here you got to get you water and so I try to build these up and only use them for like three or four days – probably so gross in there I don’t know so now I need to eat meal – [Music] [Applause] [Music] we got meal – ready to go man we got eight eggs we got four whole eggs and four egg whites I separated the yolk south when we got 80 grams or a cup of oatmeal sounds boring I know but we need simple foods like this you can’t lose and a bust open this Cholula you just saw me hear me talk about you know both blog blog blog blog list a little bit on there not too much in this meal right here we got 25 point 4 grams of fat fifty point four grams of protein and fifty seven point two grams of carbs not too bad I’m gonna eat this and then we got a wide erase board to set up yeah all right boys we got dry erase board tripod got all supplies we need for a scientific presentation someone who had put this thing together real quick and then we’ll get to breaking down some numbers baby let’s do all [Music] right guys I thought I would just pull this out and do a nice little fast like sped up montage of this but this looks more complicated than my ex-girlfriends emotions let me figure this out hold on all right all right all right we are in business got it all set up the only thing there’s like this little holder down here our career age so y’all seen these on chalkboards there was some screws inside of there that needed install them with some power tools and who’s got time for that I’m go ahead and break this down pretty quick on how I came up with my macros you can basically follow some of these formulas we’re trying to figure out your macros for cutting let’s break her down cutting should have made that the left a little bit hey 101 the legs on this tripod thing are more flimsy than a baby giraffe so I can’t write as aggressively as I’d like lack we’re gonna figure out so Ram weighs a hundred and two starting like a hundred and seventy five lbs baby those big ales so how do I know what I want my calories to be while I’m cutting pretty simple formula so technically you can take your body weight and you can multiply it by three different numbers now keep in mind none of this is like an exact science not like this is in a textbook but when you’re ballparking things because obviously all of our metabolisms are different so if goal with this is to get yourself in the ballpark you can follow that for a couple weeks three weeks four weeks whatever and then you can really figure out like what your body is doing if you track and log with the calories you started with but in my opinion this is probably the best way to figure out where your ratios need to be in all that jazz so we got three different ways we can approach this you can take your body weight 175 we got the number 12 and next to that we’re gonna put not active and what that means is that you’re pretty sedentary now just going to the gym I don’t count that as active what we’re saying here is like what do you do throughout the day for me if I’m not at the gym or doing cardio typically the last vlog was like a weird thing about hiking but normally I’m sitting at this computer editing videos figuring out content working from the computer working with clients all that stuff so you go to the gym and do all that but in your regular life you’re not like a mailman you’re not out running all day then you’re gonna choose number 12 number 13 will be riding the middle baby we’re gonna call it kinda active so let’s say you maybe are over kind of active job beat let’s say you worked at a Kroger right and let’s say like half the time you were kind of bagging groceries kind of active you might go push carts cotons but you’re not like on your feet running all day and that might be a kind of active job and your 14 is gonna be like an Amazon warehouse worker you heard what they’re doing to them I’m appalled Amazon Factory got it right so I mean use your best like sense of judgement here like if you think you’re more active in you I think a lot of people overestimate this part I’m just saying I’m not very active so that’s 12 we take 175 when we multiply that by 12 that is gonna give us equals 2,100 calories baby that is what I’m gonna be cutting on is 2,100 calories how do we turn that number into macros how do we know so a lot of people prescribe if you’re just doing a basic cut I always say a good way to start is make 20% of your calories come from fat 40% come for protein 40 percent come from carbohydrates there’s a good way to start but for me I like a little more fat a little less carbs I feel like my body works better that way from experience but I say you can play around these are really like like I said it’s really at the end of the day calories in versus calories out but there’s some little intricacies in there that are gonna make a dime more effective you know more proteins can help with muscle growth a little more thermogenic things like that if you try to fill all of these which is carbohydrates you can have a really bad insulin response there’s a lot lots of things but for the most part its calories in versus calories out this is where things like skinny fat come into play if someone just ate a lot of cars but a under their calories you can lose muscle everybody’s gonna eat that muscle up you can still you know pack it where you don’t want to pack it nutrition is vital so what I’m gonna do here is 25% of my calories are gonna come from fat boom 40% from protein wow these legs are oh ah boom and then 35 percent from yars bean and sweet guys I had to grab my little calculator or my cell phone there’s a calculator and it you know a multi-talented piece of tech right here but by the way update on chance to wound festered rest in peace he will be missed alright for those you didn’t pass high school I’m gonna give you a breakdown of how we’re gonna figure out the rest of this so open up my little cow key alright so one thing to keep in mind is that every gram of protein and every gram of carbs each equals four calories right fat is the odd man out with nine calories go figure so you take 2,100 right 2,100 our total calories multiply that by 0.25 that equals 525 stick you in the back so fat is 525 calories right divide that by nine divided nine because that’s the amount of calories in the fat that’s the mountain there gives us 58 so boom right and now if you do the exact same thing for protein 20 100 times 0.40 that’s 840 right divide that by 4 excess the amount of calories and every right hear me out that’s 210 and then the remainders of carbs 2,100 times 0.35 equals 735 once again we divide that by 4 because protein and carbs at the exact same calories 183 0.75 so what I’m actually gonna do where’s my look there you are I’m gonna round that up 184 and go BAM and then that was actually fifty eight point three but I rounded it down to 58 so boom there we go so now we know overall macros where should I put us so after that math I’m at 58 grams fat we got 210 gram protein and one 84 grams carbs baby get dim garbs in oh and that ladies and gentlemen is my macros wowza all right I’m zooming in on her whole doesn’t get you guys a better view here let me zoom in bingo now I know that’s a sloppy mess my handwriting ain’t the best but screenshot that if you want it for your records you can kind of see my little scratch mouth over there you see the overall macros everything screenshot this we’re gonna move on to training right now your screenshot it yet last-chance bud don’t let that fester I hope you screenshotted it cuz she gone now she gone now too bad this doesn’t like live forever on the internet or anything you know all right come on those giraffe legs want to give out come on boy stay with me I don’t know wide and buy one of these a long time ago this is a lot of fun boy oh hey yep alright training here’s how we’re gonna break it down we’re gonna have our training section and then our cardio section boy now keep in mind this is all the start of my new cut so this is basically like where everything is out of the beginning this is gonna change as I go on I might add in more cardio Michael tweak my macros all that jazz as we get we’re trying to get shreddy spaghetti around here you know what I mean Trinity we’re trying to get ed ed and Trinity so training I will be training Monday Tuesday Thursday that looks goofy let’s put an H there Thursday Friday and Saturday now that’s five days a week I’m gonna be skipping Sunday and I’m gonna be skipping Wednesday five days a week baby sweet spot in the past I used to train like seven days a week and I was exhausted and wore out all the time and I swear I’m not gonna do that I’m to keep my Sundays pressed about Wednesdays for rest but that may change as we go like I said in my party went on Thursday maybe some abs but for now it was my training days so Monday we’re gonna be hitting some chest and triceps tries bingo bro split Tuesday back and buys what do you know Gotti Thursday I’m gonna hit a full arm day so that’s that’s the honest buys tries wrists armpit every part of the arm we’re hitting no exceptions I’ll show you some armpit workouts later on in the series Friday we got shoulders I like a dedicated day for shoulders because if you wanted to be round and you want them to pop and you want your girlfriend’s underwear to drop you got to be hitting shoulders as a dedicated date I’ll just do one or two little things and be gone you want those things popping and then Saturday dreaded leg day nothing too crazy I’ve done push-pull legs programs in the past where it’s like three days of that rest day your day resting but this is just way easier I know every week what my rest days are on my rest day falls on a random day I just know every Wednesday and every Sunday I’m good my cheat meals typically fall Saturday nights actually they always fall Saturday night so I want leg down I want my craziest day to be on that so I can put all those calories to maximum use and I can burn the most calories it’s like a half of your body or training that deck its allies a lot you know all right so then for cardio pretty simple basically Monday Tuesday Thursday all right take you back Thurs Friday Saturday every one of these days pretty basic cardio set up to start just 20 minutes every day I train but I went on there’s one exception to that Saturday for leg day we have no cardio that and then I don’t know but you get it so pretty simple here and I like these workouts to be around 40 minutes for my training session I really like lifting longer now today was an exception I did a lot of sets of gossip today and I don’t like to do those sets they’re not good for my heart or my soul or all my gains but typically I like to do this portion in 40 minutes do this portion in 20 minutes I’m out at an hour and everybody’s happy everybody’s happy that way and then as we move through cardio typically for me at the end of a cut usually ramps up to 40 minutes but well some of the other cuts I did I tended to start my calories a little bit lower I weight a little bit more this time around at 175 so not too bad man but for right now this is how we’re starting out pretty simple I’ll be filming some of these workouts you to see him and I said we’re gonna get freaking huge but huge I’m gonna zoom in on that terrible handwriting just in case you want to screenshot that and you can see it boy I’m not here I didn’t realize how bad that looked until I’m looking at it but it is looking back all right boys I think we got it a one thing to keep in mind about all of this is that I would say the way that I just did that is probably really good for anybody that’s under 24 Sam body fat now if you got significantly more fat to lose that can change those numbers quite a bit actually you can actually go into greater deficits because you have more body fat on you that can be used as fuel but if you cut your calories to Leffew start off let’s say I started off with like 1500 and was trying to crash the diet not only would I be miserable but I would start losing muscle as well as getting skinny fat which isn’t what you want you want to fuel your body optimally to see results so like I said none of this is like a very set in stone science but I learned how to do a lot of this from laid Norton just watching a lot of his videos and seeing how he actually approached cutting down himself and how he worked with clients this was years ago it’s a method I’ve always followed for any meal plan time maker anybody I give advice to it’s basically this tends to get you in a really really really good starting point and then from here you can tweak it and pay attention as you goes and if all of that seems like too much work what it it on the whiteboard now you want you want to pay somebody to do all that for you and break all that down for you with foods you like krejci meal plan to fish your macros all that good stuff from EJ’s finished calm baby I can be your personal trainer we can do this 12 weeks together we can do this together that’s a cover deal heck of a deal I’ve actually started this cut around 175 and I think as of this morning I was 170 3.6 not too shabby I want to lose nice and slow and I want to be you know shreddy spaghetti thank you as always for watching make sure you subscribe to this channel if you are not subscribed smash that thumbs up button leave me a comment down below let me know if there’s anything you would like me to cover specifically I bought this whiteboard so if you want me to give you guys little you know knowledge sessions I can so leave a comment down below and I told you guys I’m back I’m excited I’m ready to make content I’m so amped up on final boss informants pre available at final boss performance comm code RG of 10% but I feel wild I feel crazy and I’m ready to make content guys I feel like I got my passion back and that’s real that’s real today is the happiest I’ve been and as long as I can remember and I don’t know really why but I feel amazing and I want to I want to capture this keep it going baby bottle it sell make a million I’m getting a little goofy thank you guys as always appreciate the support on the channel and I will see y’all at the next video we’re on the road to get huge baby hmm yeah whoo I’m out of here

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