subtitle/0Jbc3Ah4EIc.srt

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<font color="white" size=".72c">watch this if you finally want to get Le</font>

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<font color="white" size=".72c">you want to be able to go from 30% body</font>

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<font color="white" size=".72c">fat to 10% body fat without a struggle I</font>

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<font color="white" size=".72c">will take you through that entire</font>

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<font color="white" size=".72c">process in this entire video showing you</font>

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<font color="white" size=".72c">the scientific evidence behind what</font>

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<font color="white" size=".72c">we're going to be doing and what you</font>

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<font color="white" size=".72c">need to do step by step these are the</font>

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<font color="white" size=".72c">same steps that I've done not only</font>

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<font color="white" size=".72c">myself over the last 10 years repeating</font>

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<font color="white" size=".72c">this process and improving it using the</font>

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<font color="white" size=".72c">research data and all the knowledge I</font>

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<font color="white" size=".72c">have as a medical doctor but the same</font>

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<font color="white" size=".72c">steps that I've used with all of my</font>

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<font color="white" size=".72c">clients that I care deeply about because</font>

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<font color="white" size=".72c">they've invested in me but I want to</font>

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<font color="white" size=".72c">share that with you finally so the first</font>

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<font color="white" size=".72c">thing is going to be contrary to what</font>

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<font color="white" size=".72c">you've been told online what you get</font>

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<font color="white" size=".72c">online is it's a caloric deficit you</font>

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<font color="white" size=".72c">need to do this particular diet it's</font>

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<font color="white" size=".72c">keto and it's all lies to an extent let</font>

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<font color="white" size=".72c">me make a point I highly recommend you</font>

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<font color="white" size=".72c">watch the video till the end because if</font>

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<font color="white" size=".72c">you cannot it's a good indication that</font>

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<font color="white" size=".72c">you're maybe not prepared to finally get</font>

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<font color="white" size=".72c">me but with that being said let's not</font>

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<font color="white" size=".72c">waste any time the number one thing I</font>

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<font color="white" size=".72c">see with everybody who who never gets</font>

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<font color="white" size=".72c">lean or who never finally gets to a</font>

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<font color="white" size=".72c">place where they can be lean the rest of</font>

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<font color="white" size=".72c">their life is number one is here in the</font>

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<font color="white" size=".72c">mind and it's the mindset and before I</font>

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<font color="white" size=".72c">get woo woo think about everything and</font>

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<font color="white" size=".72c">every little decision you've ever made</font>

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<font color="white" size=".72c">that was good for you you had to make a</font>

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<font color="white" size=".72c">decision in your mind so what I see with</font>

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<font color="white" size=".72c">a lot of the people who've ever</font>

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<font color="white" size=".72c">considered working with me or the people</font>

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<font color="white" size=".72c">who asked me advice or the people I've</font>

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<font color="white" size=".72c">spoken to over the last 10 years about</font>

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<font color="white" size=".72c">Dr Mike what do I need to get into shape</font>

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<font color="white" size=".72c">it's their mindset number one there's</font>

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<font color="white" size=".72c">two things that play a massive role and</font>

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<font color="white" size=".72c">and they're very related and once you do</font>

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<font color="white" size=".72c">this exercise you'll finally know what</font>

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<font color="white" size=".72c">you need to do to finally get Le and</font>

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<font color="white" size=".72c">that two things are pain and priority</font>

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<font color="white" size=".72c">and I'm going to use the analogy here of</font>

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<font color="white" size=".72c">someone with a broken hand someone who</font>

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<font color="white" size=".72c">has a broken hand when it's broken they</font>

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<font color="white" size=".72c">have pain the most the highest level of</font>

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<font color="white" size=".72c">pain and they want to fix this pain</font>

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<font color="white" size=".72c">immediately and you need to ask yourself</font>

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<font color="white" size=".72c">with your physique and finally get lean</font>

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<font color="white" size=".72c">how much pain are you in do you need to</font>

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<font color="white" size=".72c">find a a wife or a girlfriend right now</font>

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<font color="white" size=".72c">and you need to First lose this weight</font>

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<font color="white" size=".72c">do you need to save your marriage is it</font>

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<font color="white" size=".72c">extremely important to lose this weight</font>

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<font color="white" size=".72c">because there is a health risk and maybe</font>

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<font color="white" size=".72c">time is running against you that is what</font>

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<font color="white" size=".72c">I call the highest amount of pain and</font>

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<font color="white" size=".72c">someone who doesn't have too much pain</font>

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<font color="white" size=".72c">or no pain at all is someone who's maybe</font>

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<font color="white" size=".72c">they were playing a bit of tennis and</font>

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<font color="white" size=".72c">their elbow hurts they don't even</font>

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<font color="white" size=".72c">consider going to the doctor but someone</font>

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<font color="white" size=".72c">with a high amount of pain has to see</font>

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<font color="white" size=".72c">someone immediately and with that comes</font>

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<font color="white" size=".72c">priority depending on how much pain you</font>

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<font color="white" size=".72c">have will determine how much priority it</font>

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<font color="white" size=".72c">is so for most of you if you're watching</font>

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<font color="white" size=".72c">this video ask yourself where does this</font>

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<font color="white" size=".72c">between I have my hand broken and I'm</font>

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<font color="white" size=".72c">just so fat I it's the number one goal I</font>

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<font color="white" size=".72c">have in my life it's my health and</font>

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<font color="white" size=".72c">fitness and you know what it's okay I</font>

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<font color="white" size=".72c">need to focus on my family right now I</font>

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<font color="white" size=".72c">need to focus on my business or I need</font>

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<font color="white" size=".72c">to focus on something else right that's</font>

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<font color="white" size=".72c">going to consume time maybe you have a</font>

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<font color="white" size=".72c">newborn when you finally realize where</font>

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<font color="white" size=".72c">you are in the Spectrum and if you're at</font>

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<font color="white" size=".72c">a high amount of pain that's the number</font>

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<font color="white" size=".72c">one thing in your priority list it's the</font>

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<font color="white" size=".72c">number one thing is your health and</font>

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<font color="white" size=".72c">fitness those people are the ones who</font>

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<font color="white" size=".72c">get the best results and those those</font>

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<font color="white" size=".72c">typically are my clients because they</font>

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<font color="white" size=".72c">will listen to everything I say and they</font>

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<font color="white" size=".72c">will also cut out all the excuses that</font>

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<font color="white" size=".72c">people usually have which is I don't</font>

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<font color="white" size=".72c">have time this is too much it's too</font>

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<font color="white" size=".72c">difficult usually people who really want</font>

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<font color="white" size=".72c">something are ready to do whatever it</font>

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<font color="white" size=".72c">takes in the right manner so ask</font>

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<font color="white" size=".72c">yourself write in a list what's a</font>

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<font color="white" size=".72c">priority in your life in general do this</font>

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<font color="white" size=".72c">exercise and do it right now if you</font>

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<font color="white" size=".72c">cannot even do that exercise click out</font>

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<font color="white" size=".72c">goodbye I'll see you in the next video</font>

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<font color="white" size=".72c">but if you can write in your list hey</font>

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<font color="white" size=".72c">what's the most important maybe it's</font>

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<font color="white" size=".72c">your family and you need to ask okay</font>

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<font color="white" size=".72c">what's more important right now maybe is</font>

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<font color="white" size=".72c">it making money and your work or is it</font>

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<font color="white" size=".72c">your health if it's your health if your</font>

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<font color="white" size=".72c">health falls in the first or second</font>

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<font color="white" size=".72c">priority in terms of work your family</font>

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<font color="white" size=".72c">and everything else going on in your</font>

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<font color="white" size=".72c">life maybe you're a student maybe you</font>

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<font color="white" size=".72c">need to pass so maybe your family's</font>

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<font color="white" size=".72c">maybe spending time with your family's</font>

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<font color="white" size=".72c">number one getting good grades in</font>

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<font color="white" size=".72c">universities number two maybe finding a</font>

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<font color="white" size=".72c">girlfriend is number three and getting</font>

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<font color="white" size=".72c">in shape is number four don't waste your</font>

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<font color="white" size=".72c">time that's what happens with a lot of</font>

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<font color="white" size=".72c">people and then they fail and they start</font>

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<font color="white" size=".72c">eating terribly because they get so</font>

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<font color="white" size=".72c">upset because they don't see the weight</font>

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<font color="white" size=".72c">scale go down and they end up getting</font>

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<font color="white" size=".72c">more weight so figure out where this</font>

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<font color="white" size=".72c">Falls in your priority finally after you</font>

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<font color="white" size=".72c">figured out okay Mike it is in my top</font>

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<font color="white" size=".72c">two step one is done you've come to the</font>

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<font color="white" size=".72c">mindset that this is important to you</font>

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<font color="white" size=".72c">when you need to make a difference the</font>

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<font color="white" size=".72c">second thing you need to interpret</font>

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<font color="white" size=".72c">mindset wise is how much time are you</font>

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<font color="white" size=".72c">going to give yourself those who decide</font>

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<font color="white" size=".72c">to give themselves 1 month typically go</font>

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<font color="white" size=".72c">for surgery liposuction gastric bypass</font>

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<font color="white" size=".72c">balloon maybe a zemp the people who</font>

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<font color="white" size=".72c">decide that they want to give themselves</font>

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<font color="white" size=".72c">2 months to get into shape are the</font>

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<font color="white" size=".72c">people who end up doing things that</font>

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<font color="white" size=".72c">aren't sustainable the keto diet juice</font>

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<font color="white" size=".72c">cleansing water fast herbal life</font>

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<font color="white" size=".72c">challenges and typically those people</font>

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<font color="white" size=".72c">who give themselves 2 months and 1 month</font>

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<font color="white" size=".72c">those people typically fail and CU</font>

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<font color="white" size=".72c">they're in so much pain they end up</font>

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<font color="white" size=".72c">trying new things which I totally get</font>

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<font color="white" size=".72c">that's life you know you try things you</font>

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<font color="white" size=".72c">fail you try again so there's no problem</font>

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<font color="white" size=".72c">with that but the people who decide to</font>

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<font color="white" size=".72c">give themselves 3 months 4 months 5</font>

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<font color="white" size=".72c">months who give their body Grace and</font>

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<font color="white" size=".72c">understand it will take time to be able</font>

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<font color="white" size=".72c">to get into the goal the shape of my</font>

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<font color="white" size=".72c">life because it took time for me to gain</font>

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<font color="white" size=".72c">the weight it didn't happen overnight</font>

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<font color="white" size=".72c">those are the people that will see most</font>

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<font color="white" size=".72c">success because they're patient and they</font>

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<font color="white" size=".72c">will continuously practice the correct</font>

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<font color="white" size=".72c">habits necessary so that they can</font>

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<font color="white" size=".72c">finally get lead and this is what I mean</font>

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<font color="white" size=".72c">by mindset and psychology figure out</font>

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<font color="white" size=".72c">your priority all right and then finally</font>

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<font color="white" size=".72c">figure out how much time you're willing</font>

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<font color="white" size=".72c">to dedicate if it's in your top two of</font>

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<font color="white" size=".72c">your priority list you're luck if it's</font>

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<font color="white" size=".72c">three let's say it's maybe third right</font>

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<font color="white" size=".72c">maybe let's say it's third I'm not even</font>

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<font color="white" size=".72c">going to give you going to give you</font>

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<font color="white" size=".72c">example if it's third in your list then</font>

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<font color="white" size=".72c">all you need to do is just give yourself</font>

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<font color="white" size=".72c">more time this way you won't be</font>

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<font color="white" size=".72c">frustrated and you won't give up too</font>

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<font color="white" size=".72c">soon so it is pain and priority and the</font>

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<font color="white" size=".72c">second thing is time now that we've</font>

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<font color="white" size=".72c">established this you're willing to give</font>

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<font color="white" size=".72c">yourself 3 months to 4 months you're</font>

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<font color="white" size=".72c">willing to dedicate your life to being</font>

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<font color="white" size=".72c">able to get into great shape because you</font>

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<font color="white" size=".72c">know it's a life-changing experience I</font>

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<font color="white" size=".72c">call getting in shape being pre-written</font>

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<font color="white" size=".72c">and I don't mean only rich in wealth I</font>

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<font color="white" size=".72c">mean rich in who you can be as a human</font>

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<font color="white" size=".72c">being rich in the value you can give to</font>

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<font color="white" size=".72c">your family because now you know how to</font>

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<font color="white" size=".72c">get into shape you can get everyone in</font>

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<font color="white" size=".72c">your family in shape as well and</font>

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<font color="white" size=".72c">research has shown this if someone in</font>

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<font color="white" size=".72c">your family gets in shape the chances</font>

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<font color="white" size=".72c">that everyone else around you gets in</font>

189
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<font color="white" size=".72c">shape is so much higher raise the</font>

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<font color="white" size=".72c">standard for yourself financially and</font>

191
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<font color="white" size=".72c">for your family now that that's out of</font>

192
00:06:23,120 --> 00:06:28,440
<font color="white" size=".72c">the way Come with me now let's figure</font>

193
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<font color="white" size=".72c">out how to really establish a caloric</font>

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<font color="white" size=".72c">deficit I'm going to use a client in</font>

195
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<font color="white" size=".72c">mine his name is Gary and I'm going to</font>

196
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<font color="white" size=".72c">use the exact metrics he gave me when he</font>

197
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<font color="white" size=".72c">started with me this won't be the exact</font>

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<font color="white" size=".72c">way I build someone's caloric deficit in</font>

199
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<font color="white" size=".72c">their diet and I'm going to show you the</font>

200
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<font color="white" size=".72c">logic so you can literally copy what I'm</font>

201
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<font color="white" size=".72c">doing here and do it for yourself so you</font>

202
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<font color="white" size=".72c">can get rid of your belly fat and</font>

203
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<font color="white" size=".72c">finally get</font>

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<font color="white" size=".72c">neat okay so let's figure out what you</font>

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<font color="white" size=".72c">need to do to finally be able to get</font>

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<font color="white" size=".72c">lean what you need to do and I'm telling</font>

207
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<font color="white" size=".72c">you don't try and do something different</font>

208
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<font color="white" size=".72c">compared to what I'm doing literally</font>

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<font color="white" size=".72c">copy exactly what I do and I'll explain</font>

210
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<font color="white" size=".72c">why right so I want you to open your</font>

211
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<font color="white" size=".72c">laptop and I'm going to put these links</font>

212
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<font color="white" size=".72c">in the description of the video now the</font>

213
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<font color="white" size=".72c">resources we're going to use we're going</font>

214
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<font color="white" size=".72c">to use my website scys science.com we're</font>

215
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<font color="white" size=".72c">also going to use Ai and we're finally</font>

216
00:07:14,000 --> 00:07:17,400
<font color="white" size=".72c">also going to use another calculator all</font>

217
00:07:15,720 --> 00:07:19,199
<font color="white" size=".72c">of these are free now to give you the</font>

218
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<font color="white" size=".72c">details of the person I'm going to use</font>

219
00:07:19,199 --> 00:07:22,680
<font color="white" size=".72c">and you can make the exact same I'm</font>

220
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<font color="white" size=".72c">going to use a client of mine called</font>

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<font color="white" size=".72c">Gary Gary's male he's 45 years old he</font>

222
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<font color="white" size=".72c">196.7 lb which is equivalent to 89.2 2</font>

223
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<font color="white" size=".72c">kg he's 511 which is 180 cm and he has</font>

224
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<font color="white" size=".72c">decided he's going to train five times</font>

225
00:07:36,319 --> 00:07:41,120
<font color="white" size=".72c">in the week all we need to do and that's</font>

226
00:07:38,120 --> 00:07:42,680
<font color="white" size=".72c">the info you need your gender your age</font>

227
00:07:41,120 --> 00:07:44,240
<font color="white" size=".72c">weight height and how many times you're</font>

228
00:07:42,680 --> 00:07:49,520
<font color="white" size=".72c">going to train I'm going to input this</font>

229
00:07:44,240 --> 00:07:53,680
<font color="white" size=".72c">details in here so 45 his height 180 cm</font>

230
00:07:49,520 --> 00:07:56,599
<font color="white" size=".72c">and he's male and in kilog his weight is</font>

231
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<font color="white" size=".72c">going to be 89.2</font>

232
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<font color="white" size=".72c">89.2 and as you can see this BMR</font>

233
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<font color="white" size=".72c">calculator</font>

234
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<font color="white" size=".72c">is calculating how many calories his</font>

235
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<font color="white" size=".72c">body Burns at rest right because again</font>

236
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<font color="white" size=".72c">we need to get this number for if I just</font>

237
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<font color="white" size=".72c">laid on a bed the entire day how many</font>

238
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<font color="white" size=".72c">calories will my body burn and this will</font>

239
00:08:12,240 --> 00:08:17,319
<font color="white" size=".72c">change based off of how tall you are how</font>

240
00:08:14,639 --> 00:08:20,960
<font color="white" size=".72c">much you weigh in your gender so we're</font>

241
00:08:17,319 --> 00:08:23,280
<font color="white" size=".72c">also going to factor in his activity</font>

242
00:08:20,960 --> 00:08:25,039
<font color="white" size=".72c">what type of movement is he doing right</font>

243
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<font color="white" size=".72c">how much okay we now figured out how</font>

244
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<font color="white" size=".72c">much his body is doing when it's doing</font>

245
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<font color="white" size=".72c">nothing let's have a general estimation</font>

246
00:08:29,280 --> 00:08:33,200
<font color="white" size=".72c">of how much he's doing when he's moving</font>

247
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<font color="white" size=".72c">around and exercising and the easiest</font>

248
00:08:33,200 --> 00:08:36,799
<font color="white" size=".72c">way we do this is by determining how</font>

249
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<font color="white" size=".72c">many workouts you're going to do per</font>

250
00:08:36,799 --> 00:08:41,959
<font color="white" size=".72c">week because Gary is training five times</font>

251
00:08:39,640 --> 00:08:44,200
<font color="white" size=".72c">in the week I consider this person to be</font>

252
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<font color="white" size=".72c">active right so I'm going to put him at</font>

253
00:08:44,200 --> 00:08:49,240
<font color="white" size=".72c">that now the BMR calculator here on my</font>

254
00:08:46,920 --> 00:08:51,399
<font color="white" size=".72c">website has given him</font>

255
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<font color="white" size=".72c">2785 so I'm going to copy that and I'm</font>

256
00:08:51,399 --> 00:08:54,800
<font color="white" size=".72c">going to put that here in a note you</font>

257
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<font color="white" size=".72c">guys are seeing my screen here I'm going</font>

258
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<font color="white" size=".72c">to put your s SPS and that is his</font>

259
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<font color="white" size=".72c">maintenance so then let's go to chat</font>

260
00:09:00,760 --> 00:09:06,000
<font color="white" size=".72c">let's go to the AI and I'm literally</font>

261
00:09:03,440 --> 00:09:07,800
<font color="white" size=".72c">going to just copy the details and I'm</font>

262
00:09:06,000 --> 00:09:13,480
<font color="white" size=".72c">going to paste it here I'm going to</font>

263
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<font color="white" size=".72c">say you are an expert health and</font>

264
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<font color="white" size=".72c">fitness</font>

265
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<font color="white" size=".72c">coach give me the</font>

266
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<font color="white" size=".72c">total</font>

267
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<font color="white" size=".72c">daily energy expenditure for the</font>

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<font color="white" size=".72c">following</font>

269
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<font color="white" size=".72c">information right and I'm just going to</font>

270
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<font color="white" size=".72c">paste that that note and literally just</font>

271
00:09:32,720 --> 00:09:36,680
<font color="white" size=".72c">write the exact same thing but with your</font>

272
00:09:34,320 --> 00:09:42,440
<font color="white" size=".72c">own details right and I'm going to press</font>

273
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<font color="white" size=".72c">enter so the AI has given Gary</font>

274
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<font color="white" size=".72c">2,787 so we're just going to put that</font>

275
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<font color="white" size=".72c">here</font>

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<font color="white" size=".72c">2,787 and as you can see they are</font>

277
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<font color="white" size=".72c">roughly the same and again all these</font>

278
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<font color="white" size=".72c">numbers are in theory they're all using</font>

279
00:09:56,040 --> 00:09:59,839
<font color="white" size=".72c">the same equation to calculate this</font>

280
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<font color="white" size=".72c">right and I'm not even going to go into</font>

281
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<font color="white" size=".72c">the detail cuz all you need to do is</font>

282
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<font color="white" size=".72c">click on the links and save yourself the</font>

283
00:10:03,560 --> 00:10:09,560
<font color="white" size=".72c">time now we know how many calories Gary</font>

284
00:10:06,760 --> 00:10:13,079
<font color="white" size=".72c">needs to eat to maintain his weight</font>

285
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<font color="white" size=".72c">right so his maintenance calories is on</font>

286
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<font color="white" size=".72c">average right and what I like to do and</font>

287
00:10:15,640 --> 00:10:20,279
<font color="white" size=".72c">this is my logic I like to round it off</font>

288
00:10:18,000 --> 00:10:22,079
<font color="white" size=".72c">and I'm just going to simplify it so my</font>

289
00:10:20,279 --> 00:10:25,120
<font color="white" size=".72c">calculator said</font>

290
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<font color="white" size=".72c">2785 the calculator.net said</font>

291
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<font color="white" size=".72c">2790 the AI said</font>

292
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<font color="white" size=".72c">2782 all I'm going to do to simplify it</font>

293
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<font color="white" size=".72c">and it's not going to make a big</font>

294
00:10:32,440 --> 00:10:37,519
<font color="white" size=".72c">difference is I'll just round it off to</font>

295
00:10:34,720 --> 00:10:40,000
<font color="white" size=".72c">2,800 so to make it easier for you just</font>

296
00:10:37,519 --> 00:10:42,279
<font color="white" size=".72c">round it off now we know what his</font>

297
00:10:40,000 --> 00:10:45,000
<font color="white" size=".72c">maintenance calories is that is the</font>

298
00:10:42,279 --> 00:10:47,760
<font color="white" size=".72c">amount of food and calories you can eat</font>

299
00:10:45,000 --> 00:10:49,959
<font color="white" size=".72c">every day to maintain the weight that he</font>

300
00:10:47,760 --> 00:10:52,680
<font color="white" size=".72c">currently has but we don't want that we</font>

301
00:10:49,959 --> 00:10:55,079
<font color="white" size=".72c">want to lose fat now this is 5 lbs of</font>

302
00:10:52,680 --> 00:10:57,600
<font color="white" size=".72c">fat this is 5 lbs of muscle just to give</font>

303
00:10:55,079 --> 00:10:59,480
<font color="white" size=".72c">you guys a estimation let's assume this</font>

304
00:10:57,600 --> 00:11:01,000
<font color="white" size=".72c">is a pound of fat to lose a pound of</font>

305
00:10:59,480 --> 00:11:03,920
<font color="white" size=".72c">research has shown if I were to take a</font>

306
00:11:01,000 --> 00:11:05,680
<font color="white" size=".72c">fire just in basic terms and burn it all</font>

307
00:11:03,920 --> 00:11:09,200
<font color="white" size=".72c">to lose a pound of fat if I want it to</font>

308
00:11:05,680 --> 00:11:11,120
<font color="white" size=".72c">disappear it's 3,500 calories and to</font>

309
00:11:09,200 --> 00:11:13,639
<font color="white" size=".72c">lose a pound in a week we need to be in</font>

310
00:11:11,120 --> 00:11:15,399
<font color="white" size=".72c">a caloric deficit of 3,500 calories a</font>

311
00:11:13,639 --> 00:11:18,120
<font color="white" size=".72c">week and the simple way we can do that</font>

312
00:11:15,399 --> 00:11:21,320
<font color="white" size=".72c">is saying 3,500 divided by 7 days in the</font>

313
00:11:18,120 --> 00:11:22,240
<font color="white" size=".72c">week which will give us 500 so simply we</font>

314
00:11:21,320 --> 00:11:26,040
<font color="white" size=".72c">will do</font>

315
00:11:22,240 --> 00:11:28,399
<font color="white" size=".72c">2,800 Min - 500 and that should put us</font>

316
00:11:26,040 --> 00:11:31,120
<font color="white" size=".72c">in a caloric deficit to lose one pound</font>

317
00:11:28,399 --> 00:11:33,040
<font color="white" size=".72c">of fat a week and I only want you to</font>

318
00:11:31,120 --> 00:11:34,959
<font color="white" size=".72c">have the objective of losing one pound</font>

319
00:11:33,040 --> 00:11:36,480
<font color="white" size=".72c">of fat a week like I said once you've</font>

320
00:11:34,959 --> 00:11:38,760
<font color="white" size=".72c">agreed that you want to give your body</font>

321
00:11:36,480 --> 00:11:41,200
<font color="white" size=".72c">time this is the easiest way to go about</font>

322
00:11:38,760 --> 00:11:43,399
<font color="white" size=".72c">it if you're a professional like myself</font>

323
00:11:41,200 --> 00:11:45,800
<font color="white" size=".72c">then you can do more and you know the</font>

324
00:11:43,399 --> 00:11:47,360
<font color="white" size=".72c">effects of doing more but now we</font>

325
00:11:45,800 --> 00:11:51,200
<font color="white" size=".72c">understand okay I'm going to be in a</font>

326
00:11:47,360 --> 00:11:55,480
<font color="white" size=".72c">caloric deficit of 500 right so</font>

327
00:11:51,200 --> 00:11:57,959
<font color="white" size=".72c">2800 minus 500 is going to give us</font>

328
00:11:55,480 --> 00:11:59,480
<font color="white" size=".72c">2,300 so now we've done the biggest</font>

329
00:11:57,959 --> 00:12:01,639
<font color="white" size=".72c">thing we understand how many many</font>

330
00:11:59,480 --> 00:12:04,720
<font color="white" size=".72c">calories I need to eat every day so I</font>

331
00:12:01,639 --> 00:12:06,600
<font color="white" size=".72c">can lose a pound of fat per week but</font>

332
00:12:04,720 --> 00:12:08,959
<font color="white" size=".72c">let's say a pound of weight now the next</font>

333
00:12:06,600 --> 00:12:11,040
<font color="white" size=".72c">places like Mike okay I now know how</font>

334
00:12:08,959 --> 00:12:13,560
<font color="white" size=".72c">many calories I need to eat to lose</font>

335
00:12:11,040 --> 00:12:15,560
<font color="white" size=".72c">weight what about the macros the macros</font>

336
00:12:13,560 --> 00:12:17,760
<font color="white" size=".72c">and why this is important the protein</font>

337
00:12:15,560 --> 00:12:19,279
<font color="white" size=".72c">carbs and fats those three things all</font>

338
00:12:17,760 --> 00:12:21,440
<font color="white" size=".72c">have its function protein to build</font>

339
00:12:19,279 --> 00:12:23,399
<font color="white" size=".72c">muscle carbs for energy and fat for</font>

340
00:12:21,440 --> 00:12:24,760
<font color="white" size=".72c">hormonal regulation now we want to get</font>

341
00:12:23,399 --> 00:12:27,160
<font color="white" size=".72c">the perfect amount and you want to do</font>

342
00:12:24,760 --> 00:12:30,399
<font color="white" size=".72c">this scientifically the way I would so</font>

343
00:12:27,160 --> 00:12:32,920
<font color="white" size=".72c">the very easy way and I say this for 90%</font>

344
00:12:30,399 --> 00:12:34,800
<font color="white" size=".72c">of you is to give yourself 1 g of</font>

345
00:12:32,920 --> 00:12:37,199
<font color="white" size=".72c">protein per pound of body weight</font>

346
00:12:34,800 --> 00:12:39,440
<font color="white" size=".72c">considering you don't have any kidney</font>

347
00:12:37,199 --> 00:12:43,480
<font color="white" size=".72c">issues or liver issues if you're a</font>

348
00:12:39,440 --> 00:12:45,639
<font color="white" size=".72c">healthy male or female then please just</font>

349
00:12:43,480 --> 00:12:47,240
<font color="white" size=".72c">follow one G per pound of body weight</font>

350
00:12:45,639 --> 00:12:51,040
<font color="white" size=".72c">with that being said now we can</font>

351
00:12:47,240 --> 00:12:54,000
<font color="white" size=".72c">calculate our macro so Gary's</font>

352
00:12:51,040 --> 00:12:55,279
<font color="white" size=".72c">196.7 lb right so technically I should</font>

353
00:12:54,000 --> 00:12:58,120
<font color="white" size=".72c">give Gary</font>

354
00:12:55,279 --> 00:13:00,320
<font color="white" size=".72c">196.7 g of protein but again I want to</font>

355
00:12:58,120 --> 00:13:01,519
<font color="white" size=".72c">make this easy so so from my experience</font>

356
00:13:00,320 --> 00:13:03,480
<font color="white" size=".72c">and it's not going to make a big</font>

357
00:13:01,519 --> 00:13:05,880
<font color="white" size=".72c">difference what makes a big difference</font>

358
00:13:03,480 --> 00:13:09,000
<font color="white" size=".72c">is that you follow the plan I'm going to</font>

359
00:13:05,880 --> 00:13:11,040
<font color="white" size=".72c">give Gary 200 100 g of protein I am just</font>

360
00:13:09,000 --> 00:13:13,639
<font color="white" size=".72c">rounding that off what we're going to</font>

361
00:13:11,040 --> 00:13:15,519
<font color="white" size=".72c">need to figure out the rest we do want</font>

362
00:13:13,639 --> 00:13:16,920
<font color="white" size=".72c">to know how many calories there are so</font>

363
00:13:15,519 --> 00:13:18,880
<font color="white" size=".72c">just for General reference guys if you</font>

364
00:13:16,920 --> 00:13:21,880
<font color="white" size=".72c">don't know maybe you do maybe you're a</font>

365
00:13:18,880 --> 00:13:24,360
<font color="white" size=".72c">genius 1 g of protein is equal to 4</font>

366
00:13:21,880 --> 00:13:27,800
<font color="white" size=".72c">calories 1 G of carbs is equal to 4</font>

367
00:13:24,360 --> 00:13:29,320
<font color="white" size=".72c">calories 1 G of fat is equal to 9 so now</font>

368
00:13:27,800 --> 00:13:32,000
<font color="white" size=".72c">I know that I'm going to give give</font>

369
00:13:29,320 --> 00:13:33,880
<font color="white" size=".72c">myself 200 g of protein and to figure</font>

370
00:13:32,000 --> 00:13:36,600
<font color="white" size=".72c">out how much that is in calories is</font>

371
00:13:33,880 --> 00:13:38,600
<font color="white" size=".72c">going to be 200 multiplied by 4 the</font>

372
00:13:36,600 --> 00:13:42,639
<font color="white" size=".72c">total calories that's going towards my</font>

373
00:13:38,600 --> 00:13:44,519
<font color="white" size=".72c">protein in my diet is going to be 2 800</font>

374
00:13:42,639 --> 00:13:46,399
<font color="white" size=".72c">calories right so I'm just going to</font>

375
00:13:44,519 --> 00:13:48,240
<font color="white" size=".72c">write that down so now we figured out</font>

376
00:13:46,399 --> 00:13:49,800
<font color="white" size=".72c">the protein now you say okay cool what's</font>

377
00:13:48,240 --> 00:13:51,759
<font color="white" size=".72c">the next thing we figure out we need to</font>

378
00:13:49,800 --> 00:13:54,680
<font color="white" size=".72c">figure out how many grams of fats we're</font>

379
00:13:51,759 --> 00:13:56,800
<font color="white" size=".72c">going to eat now the easy way to do this</font>

380
00:13:54,680 --> 00:13:58,680
<font color="white" size=".72c">and now when I work with someone I try</font>

381
00:13:56,800 --> 00:14:00,639
<font color="white" size=".72c">and determine like what foods they enjoy</font>

382
00:13:58,680 --> 00:14:02,199
<font color="white" size=".72c">some people like more fattier Foods some</font>

383
00:14:00,639 --> 00:14:05,079
<font color="white" size=".72c">people like Less fattier Foods and they</font>

384
00:14:02,199 --> 00:14:07,360
<font color="white" size=".72c">prefer carbs at the very low end do not</font>

385
00:14:05,079 --> 00:14:10,880
<font color="white" size=".72c">go lower than this please just give</font>

386
00:14:07,360 --> 00:14:13,160
<font color="white" size=".72c">yourself 20% of your total calories</font>

387
00:14:10,880 --> 00:14:16,320
<font color="white" size=".72c">towards carbs which is just some simple</font>

388
00:14:13,160 --> 00:14:18,160
<font color="white" size=".72c">mathematics we determined 2300 is how</font>

389
00:14:16,320 --> 00:14:21,079
<font color="white" size=".72c">many calories I'm going to eat and I</font>

390
00:14:18,160 --> 00:14:23,480
<font color="white" size=".72c">want to eat 20% of that right which is2</font>

391
00:14:21,079 --> 00:14:26,399
<font color="white" size=".72c">multiply that by 02 and that's going to</font>

392
00:14:23,480 --> 00:14:28,600
<font color="white" size=".72c">give you 460 calories right that's how</font>

393
00:14:26,399 --> 00:14:30,480
<font color="white" size=".72c">much is going to go towards fats and</font>

394
00:14:28,600 --> 00:14:32,440
<font color="white" size=".72c">we're going to just put that here we</font>

395
00:14:30,480 --> 00:14:35,240
<font color="white" size=".72c">also want to know okay how many grams of</font>

396
00:14:32,440 --> 00:14:37,720
<font color="white" size=".72c">fat is that Mike well we know that 1 G</font>

397
00:14:35,240 --> 00:14:40,720
<font color="white" size=".72c">of fat is equal to 9 calories so to</font>

398
00:14:37,720 --> 00:14:44,120
<font color="white" size=".72c">figure this out we're going to do 460 /</font>

399
00:14:40,720 --> 00:14:46,240
<font color="white" size=".72c">by 9 so divide it by 9 and that is going</font>

400
00:14:44,120 --> 00:14:49,839
<font color="white" size=".72c">to give us</font>

401
00:14:46,240 --> 00:14:52,560
<font color="white" size=".72c">51.1 repeated right so what I'm going to</font>

402
00:14:49,839 --> 00:14:55,720
<font color="white" size=".72c">do to make it easy I am just going to</font>

403
00:14:52,560 --> 00:14:58,680
<font color="white" size=".72c">say 50 g again I'm just trying to make</font>

404
00:14:55,720 --> 00:15:00,440
<font color="white" size=".72c">this easy 50 51 it's really not going to</font>

405
00:14:58,680 --> 00:15:02,880
<font color="white" size=".72c">make a difference if you like measure</font>

406
00:15:00,440 --> 00:15:04,880
<font color="white" size=".72c">that it's you can't even see it in olive</font>

407
00:15:02,880 --> 00:15:06,399
<font color="white" size=".72c">oil so little but that's just how I make</font>

408
00:15:04,880 --> 00:15:08,639
<font color="white" size=".72c">it easy so I'm just going to say I'm</font>

409
00:15:06,399 --> 00:15:10,320
<font color="white" size=".72c">going to give myself 50 g so to figure</font>

410
00:15:08,639 --> 00:15:13,959
<font color="white" size=".72c">out how many calories that is I'm going</font>

411
00:15:10,320 --> 00:15:15,360
<font color="white" size=".72c">to say 50 multiplied by multiplied by 9</font>

412
00:15:13,959 --> 00:15:18,320
<font color="white" size=".72c">right to figure out how many total</font>

413
00:15:15,360 --> 00:15:20,160
<font color="white" size=".72c">calories so 450 is going to go towards</font>

414
00:15:18,320 --> 00:15:23,160
<font color="white" size=".72c">fats so</font>

415
00:15:20,160 --> 00:15:25,360
<font color="white" size=".72c">450 okay Mike how do I determine how</font>

416
00:15:23,160 --> 00:15:28,480
<font color="white" size=".72c">much carbs I'm eating and this is where</font>

417
00:15:25,360 --> 00:15:30,920
<font color="white" size=".72c">people get it wildly inaccurate they're</font>

418
00:15:28,480 --> 00:15:32,399
<font color="white" size=".72c">like it's too much carbs I'm I'm afraid</font>

419
00:15:30,920 --> 00:15:34,639
<font color="white" size=".72c">you're just traumatized because you</font>

420
00:15:32,399 --> 00:15:36,440
<font color="white" size=".72c">don't have good habits carbs are good</font>

421
00:15:34,639 --> 00:15:38,720
<font color="white" size=".72c">for you especially if you're eating it</font>

422
00:15:36,440 --> 00:15:41,920
<font color="white" size=".72c">at the correct amount your brain</font>

423
00:15:38,720 --> 00:15:43,920
<font color="white" size=".72c">utilizes carbohydrates imagine every</font>

424
00:15:41,920 --> 00:15:45,720
<font color="white" size=".72c">time you're undereating carbohydrates</font>

425
00:15:43,920 --> 00:15:47,600
<font color="white" size=".72c">severely your brain isn't functioning</font>

426
00:15:45,720 --> 00:15:49,079
<font color="white" size=".72c">optimally every time you're not giving</font>

427
00:15:47,600 --> 00:15:51,120
<font color="white" size=".72c">yourself enough carbohydrates you're not</font>

428
00:15:49,079 --> 00:15:52,959
<font color="white" size=".72c">training strong enough you it makes you</font>

429
00:15:51,120 --> 00:15:54,720
<font color="white" size=".72c">weak it makes you not want to move and</font>

430
00:15:52,959 --> 00:15:57,079
<font color="white" size=".72c">then you wonder why am I not burning</font>

431
00:15:54,720 --> 00:15:59,079
<font color="white" size=".72c">calories you need to move too a caloric</font>

432
00:15:57,079 --> 00:16:00,639
<font color="white" size=".72c">deficit is all about burning more</font>

433
00:15:59,079 --> 00:16:03,680
<font color="white" size=".72c">calories than what you're eating you</font>

434
00:16:00,639 --> 00:16:05,519
<font color="white" size=".72c">could start moving more and burn fat</font>

435
00:16:03,680 --> 00:16:07,600
<font color="white" size=".72c">that way right without getting onto a</font>

436
00:16:05,519 --> 00:16:08,600
<font color="white" size=".72c">rant right we're going to solve for x</font>

437
00:16:07,600 --> 00:16:10,720
<font color="white" size=".72c">now now we're going to figure out the</font>

438
00:16:08,600 --> 00:16:12,800
<font color="white" size=".72c">carbs so we basically give the rest of</font>

439
00:16:10,720 --> 00:16:15,240
<font color="white" size=".72c">our calories towards carbs so we take</font>

440
00:16:12,800 --> 00:16:17,720
<font color="white" size=".72c">2,300 everything we have and then we're</font>

441
00:16:15,240 --> 00:16:19,319
<font color="white" size=".72c">going to minus that by 450 that's the</font>

442
00:16:17,720 --> 00:16:21,600
<font color="white" size=".72c">fats and then if you remember I'm going</font>

443
00:16:19,319 --> 00:16:23,160
<font color="white" size=".72c">to minus that by 800 cuz that's the</font>

444
00:16:21,600 --> 00:16:25,720
<font color="white" size=".72c">total calories that's going towards my</font>

445
00:16:23,160 --> 00:16:27,880
<font color="white" size=".72c">protein which means the rest of my</font>

446
00:16:25,720 --> 00:16:30,480
<font color="white" size=".72c">calories that goes towards carbs is</font>

447
00:16:27,880 --> 00:16:32,920
<font color="white" size=".72c">equivalent to one 1,50 and then I'm</font>

448
00:16:30,480 --> 00:16:35,160
<font color="white" size=".72c">going to divide that by 4 and that's</font>

449
00:16:32,920 --> 00:16:38,199
<font color="white" size=".72c">going to give me</font>

450
00:16:35,160 --> 00:16:39,920
<font color="white" size=".72c">262.50 what I will do I'm just going to</font>

451
00:16:38,199 --> 00:16:43,639
<font color="white" size=".72c">round it off to</font>

452
00:16:39,920 --> 00:16:45,440
<font color="white" size=".72c">263 to make it easy again so 263 that's</font>

453
00:16:43,639 --> 00:16:47,240
<font color="white" size=".72c">the total amount of carbs we're going to</font>

454
00:16:45,440 --> 00:16:49,639
<font color="white" size=".72c">eat</font>

455
00:16:47,240 --> 00:16:53,480
<font color="white" size=".72c">263 right and I'm just going to write</font>

456
00:16:49,639 --> 00:16:56,120
<font color="white" size=".72c">1050 and voila you have your Macros I</font>

457
00:16:53,480 --> 00:16:58,120
<font color="white" size=".72c">figured it out literally copy me 1 g of</font>

458
00:16:56,120 --> 00:17:00,319
<font color="white" size=".72c">protein per pound of body weight 20% of</font>

459
00:16:58,120 --> 00:17:02,720
<font color="white" size=".72c">your total Cal towards your fats and</font>

460
00:17:00,319 --> 00:17:04,760
<font color="white" size=".72c">then finally the rest figure out for X</font>

461
00:17:02,720 --> 00:17:06,760
<font color="white" size=".72c">so you can figure out your carbs now you</font>

462
00:17:04,760 --> 00:17:08,199
<font color="white" size=".72c">guys when you when you figure this out</font>

463
00:17:06,760 --> 00:17:10,079
<font color="white" size=".72c">finally you're like you know what that's</font>

464
00:17:08,199 --> 00:17:12,319
<font color="white" size=".72c">too much carbs I'm going to cut it down</font>

465
00:17:10,079 --> 00:17:14,520
<font color="white" size=".72c">no don't do that it's what the science</font>

466
00:17:12,319 --> 00:17:17,919
<font color="white" size=".72c">said just follow the science I won't</font>

467
00:17:14,520 --> 00:17:19,599
<font color="white" size=".72c">even go into aand but why I say if you</font>

468
00:17:17,919 --> 00:17:21,319
<font color="white" size=".72c">give yourself more time you'll actually</font>

469
00:17:19,599 --> 00:17:22,959
<font color="white" size=".72c">follow a plan and you won't try and do</font>

470
00:17:21,319 --> 00:17:24,919
<font color="white" size=".72c">shortcuts here and there because the</font>

471
00:17:22,959 --> 00:17:26,599
<font color="white" size=".72c">biggest thing I've seen with people</font>

472
00:17:24,919 --> 00:17:29,880
<font color="white" size=".72c">especially who want to work with me is</font>

473
00:17:26,599 --> 00:17:32,080
<font color="white" size=".72c">that they either are eating way too much</font>

474
00:17:29,880 --> 00:17:33,520
<font color="white" size=".72c">or way too little way too much is</font>

475
00:17:32,080 --> 00:17:35,559
<font color="white" size=".72c">they're gaining weight because they're</font>

476
00:17:33,520 --> 00:17:38,080
<font color="white" size=".72c">cheating on the weekend they're binging</font>

477
00:17:35,559 --> 00:17:40,320
<font color="white" size=".72c">Etc and way too little is that their</font>

478
00:17:38,080 --> 00:17:41,880
<font color="white" size=".72c">metabolism adapts to all those little</font>

479
00:17:40,320 --> 00:17:43,440
<font color="white" size=".72c">calories and then they find themselves</font>

480
00:17:41,880 --> 00:17:45,039
<font color="white" size=".72c">in a rock in a hard place and then</font>

481
00:17:43,440 --> 00:17:47,200
<font color="white" size=".72c">they're too fearful of eating a little</font>

482
00:17:45,039 --> 00:17:48,720
<font color="white" size=".72c">bit more cuz it's like online it's being</font>

483
00:17:47,200 --> 00:17:50,080
<font color="white" size=".72c">perpetuated that you need to be in a</font>

484
00:17:48,720 --> 00:17:52,280
<font color="white" size=".72c">caloric deficit and that's all in your</font>

485
00:17:50,080 --> 00:17:55,000
<font color="white" size=".72c">mind I need to eat very little really</font>

486
00:17:52,280 --> 00:17:58,080
<font color="white" size=".72c">just trust the science just trust it if</font>

487
00:17:55,000 --> 00:17:59,919
<font color="white" size=".72c">you finally want to be able to get to</font>

488
00:17:58,080 --> 00:18:02,159
<font color="white" size=".72c">your goal you finally want to reach your</font>

489
00:17:59,919 --> 00:18:04,960
<font color="white" size=".72c">dream body your dream physique you want</font>

490
00:18:02,159 --> 00:18:08,080
<font color="white" size=".72c">to be like my clients Shannon Sandra</font>

491
00:18:04,960 --> 00:18:10,280
<font color="white" size=".72c">Amanda hiy you finally want to work with</font>

492
00:18:08,080 --> 00:18:13,200
<font color="white" size=".72c">someone who's going to guarantee results</font>

493
00:18:10,280 --> 00:18:15,200
<font color="white" size=".72c">then go into the description of my video</font>

494
00:18:13,200 --> 00:18:17,320
<font color="white" size=".72c">and fill out the application I work with</font>

495
00:18:15,200 --> 00:18:18,880
<font color="white" size=".72c">busy professionals who are prepared to</font>

496
00:18:17,320 --> 00:18:22,080
<font color="white" size=".72c">invest in themselves and want a</font>

497
00:18:18,880 --> 00:18:24,600
<font color="white" size=".72c">guaranteed result and that knows that</font>

498
00:18:22,080 --> 00:18:26,679
<font color="white" size=".72c">their health is priority and it knows</font>

499
00:18:24,600 --> 00:18:29,200
<font color="white" size=".72c">that doing this transformation will not</font>

500
00:18:26,679 --> 00:18:30,960
<font color="white" size=".72c">only help them and for you lady that</font>

501
00:18:29,200 --> 00:18:32,320
<font color="white" size=".72c">won't only help you but that's going to</font>

502
00:18:30,960 --> 00:18:34,000
<font color="white" size=".72c">help your entire family cuz you're going</font>

503
00:18:32,320 --> 00:18:35,360
<font color="white" size=".72c">to cook better for your husband you're</font>

504
00:18:34,000 --> 00:18:37,440
<font color="white" size=".72c">going to know exactly what to give to</font>

505
00:18:35,360 --> 00:18:39,440
<font color="white" size=".72c">your kids if that is you you're a busy</font>

506
00:18:37,440 --> 00:18:41,440
<font color="white" size=".72c">mom and you want to get results for you</font>

507
00:18:39,440 --> 00:18:42,799
<font color="white" size=".72c">and your family fill out the application</font>

508
00:18:41,440 --> 00:18:45,840
<font color="white" size=".72c">and I'll jump on a call with you so I</font>

509
00:18:42,799 --> 00:18:48,720
<font color="white" size=".72c">can gather all this data and even more</font>

510
00:18:45,840 --> 00:18:50,720
<font color="white" size=".72c">okay now we've figured out the</font>

511
00:18:48,720 --> 00:18:53,720
<font color="white" size=".72c">complicated stuff now it's putting it</font>

512
00:18:50,720 --> 00:18:55,280
<font color="white" size=".72c">into practice this is what people</font>

513
00:18:53,720 --> 00:18:57,000
<font color="white" size=".72c">struggle with and I'm going to show you</font>

514
00:18:55,280 --> 00:18:59,280
<font color="white" size=".72c">how easy it is I'm going to open my</font>

515
00:18:57,000 --> 00:19:01,720
<font color="white" size=".72c">fitness pal now I'm just going to use my</font>

516
00:18:59,280 --> 00:19:03,840
<font color="white" size=".72c">fitness pal you can use any app you like</font>

517
00:19:01,720 --> 00:19:06,120
<font color="white" size=".72c">there's lose it there's an app by Jeff</font>

518
00:19:03,840 --> 00:19:08,520
<font color="white" size=".72c">nippard it's called macro Factor I've</font>

519
00:19:06,120 --> 00:19:11,240
<font color="white" size=".72c">never used it but I've heard it's good</font>

520
00:19:08,520 --> 00:19:13,120
<font color="white" size=".72c">give that a go it's also paid but</font>

521
00:19:11,240 --> 00:19:15,440
<font color="white" size=".72c">nonetheless but I'm going to use my</font>

522
00:19:13,120 --> 00:19:17,440
<font color="white" size=".72c">fitness pal cuz it's what I've utilized</font>

523
00:19:15,440 --> 00:19:19,120
<font color="white" size=".72c">my entire life so first you're going to</font>

524
00:19:17,440 --> 00:19:21,520
<font color="white" size=".72c">go to more and you're going to go to</font>

525
00:19:19,120 --> 00:19:23,200
<font color="white" size=".72c">goals and you're going to go to calories</font>

526
00:19:21,520 --> 00:19:26,600
<font color="white" size=".72c">and what I'm going to do I'm going to</font>

527
00:19:23,200 --> 00:19:29,200
<font color="white" size=".72c">set the macros that I calculated earlier</font>

528
00:19:26,600 --> 00:19:30,360
<font color="white" size=".72c">so we determined that protein was going</font>

529
00:19:29,200 --> 00:19:33,240
<font color="white" size=".72c">to be at</font>

530
00:19:30,360 --> 00:19:36,080
<font color="white" size=".72c">200 and I'm going to put that here and</font>

531
00:19:33,240 --> 00:19:38,919
<font color="white" size=".72c">we said fats is going to be 50 and I</font>

532
00:19:36,080 --> 00:19:40,760
<font color="white" size=".72c">said that my carbs are going to be 2 63</font>

533
00:19:38,919 --> 00:19:43,760
<font color="white" size=".72c">and that gives us exactly</font>

534
00:19:40,760 --> 00:19:46,280
<font color="white" size=".72c">232 calories and I'm going to check and</font>

535
00:19:43,760 --> 00:19:49,240
<font color="white" size=".72c">that is fine guys like</font>

536
00:19:46,280 --> 00:19:51,200
<font color="white" size=".72c">2,32 don't get so obsessed with the</font>

537
00:19:49,240 --> 00:19:53,039
<font color="white" size=".72c">little little detail just cover the</font>

538
00:19:51,200 --> 00:19:55,400
<font color="white" size=".72c">basics first and I'm going to now show</font>

539
00:19:53,039 --> 00:19:57,679
<font color="white" size=".72c">you how to build a meal plan I'm going</font>

540
00:19:55,400 --> 00:19:59,080
<font color="white" size=".72c">to show you how to build a meal plan and</font>

541
00:19:57,679 --> 00:20:00,880
<font color="white" size=".72c">what you should do and I'm going to take</font>

542
00:19:59,080 --> 00:20:02,600
<font color="white" size=".72c">things out of my fridge I have some of</font>

543
00:20:00,880 --> 00:20:07,080
<font color="white" size=".72c">the stuff here that I took out to just</font>

544
00:20:02,600 --> 00:20:09,520
<font color="white" size=".72c">show you guys but we generally like the</font>

545
00:20:07,080 --> 00:20:12,159
<font color="white" size=".72c">the ideas I have is that at Max I want</font>

546
00:20:09,520 --> 00:20:14,840
<font color="white" size=".72c">about 50 g of protein per meal so if I</font>

547
00:20:12,159 --> 00:20:17,919
<font color="white" size=".72c">have 200 g of protein I maybe want four</font>

548
00:20:14,840 --> 00:20:19,919
<font color="white" size=".72c">meals at least if I'm maybe 150 lb and</font>

549
00:20:17,919 --> 00:20:21,880
<font color="white" size=".72c">I'm eating 150 at least three meals</font>

550
00:20:19,919 --> 00:20:23,760
<font color="white" size=".72c">right so each meal can have 50 g of</font>

551
00:20:21,880 --> 00:20:26,480
<font color="white" size=".72c">protein but I'm going to do this very</font>

552
00:20:23,760 --> 00:20:28,840
<font color="white" size=".72c">simple we are first going to have oats</font>

553
00:20:26,480 --> 00:20:30,799
<font color="white" size=".72c">and you know what I decided I'm going to</font>

554
00:20:28,840 --> 00:20:32,400
<font color="white" size=".72c">have protein oats so I'm going to take</font>

555
00:20:30,799 --> 00:20:36,039
<font color="white" size=".72c">out the ingredients that's going to be</font>

556
00:20:32,400 --> 00:20:39,120
<font color="white" size=".72c">necessary for my protein oats and I'm</font>

557
00:20:36,039 --> 00:20:40,600
<font color="white" size=".72c">going to make protein oats this way so</font>

558
00:20:39,120 --> 00:20:42,799
<font color="white" size=".72c">I'm going to add this protein powder to</font>

559
00:20:40,600 --> 00:20:44,640
<font color="white" size=".72c">the oats I'm going to have my oats here</font>

560
00:20:42,799 --> 00:20:46,039
<font color="white" size=".72c">I'm also going to add milk the next</font>

561
00:20:44,640 --> 00:20:48,280
<font color="white" size=".72c">thing you're going to utilize is a</font>

562
00:20:46,039 --> 00:20:51,080
<font color="white" size=".72c">weight scale because it's very very</font>

563
00:20:48,280 --> 00:20:52,880
<font color="white" size=".72c">important to make sure that you're</font>

564
00:20:51,080 --> 00:20:54,720
<font color="white" size=".72c">tracking everything accurately and what</font>

565
00:20:52,880 --> 00:20:57,320
<font color="white" size=".72c">I recommend for all you lazy people I'm</font>

566
00:20:54,720 --> 00:20:58,840
<font color="white" size=".72c">lazy too just track one day so I'll</font>

567
00:20:57,320 --> 00:21:01,120
<font color="white" size=".72c">track all of this and then I'll eat eat</font>

568
00:20:58,840 --> 00:21:02,799
<font color="white" size=".72c">the same food every day and then when</font>

569
00:21:01,120 --> 00:21:04,320
<font color="white" size=".72c">you get bored you can change it and the</font>

570
00:21:02,799 --> 00:21:05,799
<font color="white" size=".72c">cool thing is let's say you don't want</font>

571
00:21:04,320 --> 00:21:06,960
<font color="white" size=".72c">oats for breakfast but you want to eat</font>

572
00:21:05,799 --> 00:21:09,760
<font color="white" size=".72c">the rest of the meals you can just</font>

573
00:21:06,960 --> 00:21:11,760
<font color="white" size=".72c">delete all the stuff from oats and you</font>

574
00:21:09,760 --> 00:21:14,200
<font color="white" size=".72c">can put something else that will fit so</font>

575
00:21:11,760 --> 00:21:16,240
<font color="white" size=".72c">now let's figure this out so I'm going</font>

576
00:21:14,200 --> 00:21:17,960
<font color="white" size=".72c">to go here to add food and that's a cool</font>

577
00:21:16,240 --> 00:21:19,960
<font color="white" size=".72c">feature on here you have to pay for the</font>

578
00:21:17,960 --> 00:21:22,159
<font color="white" size=".72c">app like invest in your health guys I'm</font>

579
00:21:19,960 --> 00:21:24,320
<font color="white" size=".72c">not I'm I and before anyone comments</font>

580
00:21:22,159 --> 00:21:27,360
<font color="white" size=".72c">about it's not free anymore just invest</font>

581
00:21:24,320 --> 00:21:28,960
<font color="white" size=".72c">in your health Gan bar code and this is</font>

582
00:21:27,360 --> 00:21:32,400
<font color="white" size=".72c">a cool feature that I really love about</font>

583
00:21:28,960 --> 00:21:37,120
<font color="white" size=".72c">my fitness pal you can scan the barcode</font>

584
00:21:32,400 --> 00:21:40,919
<font color="white" size=".72c">and here it says that 100 G of Oats is</font>

585
00:21:37,120 --> 00:21:42,480
<font color="white" size=".72c">370 calories 55 carb 8 fats 14 protein</font>

586
00:21:40,919 --> 00:21:46,039
<font color="white" size=".72c">I'm just going to eat 100 G I'll leave</font>

587
00:21:42,480 --> 00:21:47,799
<font color="white" size=".72c">it at that and now I want to also add</font>

588
00:21:46,039 --> 00:21:50,320
<font color="white" size=".72c">one scoop of protein so I'm just going</font>

589
00:21:47,799 --> 00:21:51,559
<font color="white" size=".72c">to go here I'm going to take my phone</font>

590
00:21:50,320 --> 00:21:53,720
<font color="white" size=".72c">and literally I'm going to show you guys</font>

591
00:21:51,559 --> 00:21:56,159
<font color="white" size=".72c">How I build a plan now again I have a</font>

592
00:21:53,720 --> 00:21:57,600
<font color="white" size=".72c">data database of over a th recipes I've</font>

593
00:21:56,159 --> 00:21:59,120
<font color="white" size=".72c">been doing this for a decade so I'm</font>

594
00:21:57,600 --> 00:22:02,840
<font color="white" size=".72c">showing you the simplest way I'm going</font>

595
00:21:59,120 --> 00:22:04,720
<font color="white" size=".72c">to SC scan the protein and the the oat</font>

596
00:22:02,840 --> 00:22:07,960
<font color="white" size=".72c">said it's going to give me 14 G one</font>

597
00:22:04,720 --> 00:22:09,360
<font color="white" size=".72c">scoop is 27 you know what I think I want</font>

598
00:22:07,960 --> 00:22:11,840
<font color="white" size=".72c">a little bit more protein so I'm going</font>

599
00:22:09,360 --> 00:22:13,520
<font color="white" size=".72c">to go for two scoops Living Dangerously</font>

600
00:22:11,840 --> 00:22:15,760
<font color="white" size=".72c">and as you can see so far it's showing</font>

601
00:22:13,520 --> 00:22:18,200
<font color="white" size=".72c">me that there's 68 g of protein in my</font>

602
00:22:15,760 --> 00:22:21,520
<font color="white" size=".72c">meal already so that's awesome and then</font>

603
00:22:18,200 --> 00:22:24,120
<font color="white" size=".72c">finally what I'm going to do is I will</font>

604
00:22:21,520 --> 00:22:25,200
<font color="white" size=".72c">have milk right I'm going to make my</font>

605
00:22:24,120 --> 00:22:28,679
<font color="white" size=".72c">oats with some</font>

606
00:22:25,200 --> 00:22:30,760
<font color="white" size=".72c">milk and the one this one is low fat so</font>

607
00:22:28,679 --> 00:22:33,039
<font color="white" size=".72c">when you go to your store or in your</font>

608
00:22:30,760 --> 00:22:35,120
<font color="white" size=".72c">household if you use oat milk no problem</font>

609
00:22:33,039 --> 00:22:37,320
<font color="white" size=".72c">if you use almond milk no problem the</font>

610
00:22:35,120 --> 00:22:41,200
<font color="white" size=".72c">more calorie friendly the better right</font>

611
00:22:37,320 --> 00:22:43,159
<font color="white" size=".72c">so here it's 250 Ms uh let's say I'm</font>

612
00:22:41,200 --> 00:22:46,400
<font color="white" size=".72c">just going to change this unit to one</font>

613
00:22:43,159 --> 00:22:49,400
<font color="white" size=".72c">per 1 ml let's say I want about 350 Ms</font>

614
00:22:46,400 --> 00:22:50,720
<font color="white" size=".72c">right and voila meal one done and that's</font>

615
00:22:49,400 --> 00:22:53,679
<font color="white" size=".72c">my protein notes right so that's</font>

616
00:22:50,720 --> 00:22:58,559
<font color="white" size=".72c">breakfast done now it tells me that I</font>

617
00:22:53,679 --> 00:23:00,640
<font color="white" size=".72c">have 119 carbs left 36 fat 123 protein</font>

618
00:22:58,559 --> 00:23:02,559
<font color="white" size=".72c">if you guys remember from a video I made</font>

619
00:23:00,640 --> 00:23:05,240
<font color="white" size=".72c">and this is why my recipe videos are so</font>

620
00:23:02,559 --> 00:23:08,400
<font color="white" size=".72c">good I made some protein tacos which I</font>

621
00:23:05,240 --> 00:23:09,640
<font color="white" size=".72c">really liked so what I'm going to do is</font>

622
00:23:08,400 --> 00:23:12,600
<font color="white" size=".72c">I'll show you like okay I'm going to</font>

623
00:23:09,640 --> 00:23:15,760
<font color="white" size=".72c">make protein tacos so I'm going to do</font>

624
00:23:12,600 --> 00:23:18,480
<font color="white" size=".72c">this low carb wrap and in tacos you need</font>

625
00:23:15,760 --> 00:23:19,720
<font color="white" size=".72c">lean ground beef so I'm going to take</font>

626
00:23:18,480 --> 00:23:22,520
<font color="white" size=".72c">lean ground</font>

627
00:23:19,720 --> 00:23:27,720
<font color="white" size=".72c">beef and then you know what in those</font>

628
00:23:22,520 --> 00:23:31,360
<font color="white" size=".72c">tacos I had tomatoes I had you know some</font>

629
00:23:27,720 --> 00:23:33,120
<font color="white" size=".72c">iceberg lettuce this I had some pickles</font>

630
00:23:31,360 --> 00:23:35,320
<font color="white" size=".72c">that I added in my tacos what else did I</font>

631
00:23:33,120 --> 00:23:38,799
<font color="white" size=".72c">have Mike ah cheese yeah you know what I</font>

632
00:23:35,320 --> 00:23:40,360
<font color="white" size=".72c">had this uh Philadelphia cheese right as</font>

633
00:23:38,799 --> 00:23:43,039
<font color="white" size=".72c">you guys can tell because I obviously</font>

634
00:23:40,360 --> 00:23:45,080
<font color="white" size=".72c">live in a healthy home I already have</font>

635
00:23:43,039 --> 00:23:47,679
<font color="white" size=".72c">like these cool little snacks and stuff</font>

636
00:23:45,080 --> 00:23:51,520
<font color="white" size=".72c">go to your local grocery store and</font>

637
00:23:47,679 --> 00:23:53,520
<font color="white" size=".72c">search for lower calorie light lowfat</font>

638
00:23:51,520 --> 00:23:55,200
<font color="white" size=".72c">high protein options right so these are</font>

639
00:23:53,520 --> 00:23:57,440
<font color="white" size=".72c">the general ingredients so I'm going to</font>

640
00:23:55,200 --> 00:23:59,200
<font color="white" size=".72c">figure out okay I want to make tacos I'm</font>

641
00:23:57,440 --> 00:24:01,200
<font color="white" size=".72c">going to make three tacos so all I'm</font>

642
00:23:59,200 --> 00:24:03,640
<font color="white" size=".72c">going to do is I'm going to go to diary</font>

643
00:24:01,200 --> 00:24:06,320
<font color="white" size=".72c">and go for lunch add food scan</font>

644
00:24:03,640 --> 00:24:10,080
<font color="white" size=".72c">barcode right I'm going to have three</font>

645
00:24:06,320 --> 00:24:11,279
<font color="white" size=".72c">and it says here that one is 45 G right</font>

646
00:24:10,080 --> 00:24:13,720
<font color="white" size=".72c">so I'm going to have three so I'm just</font>

647
00:24:11,279 --> 00:24:15,480
<font color="white" size=".72c">going to put three in here and that's</font>

648
00:24:13,720 --> 00:24:16,600
<font color="white" size=".72c">tracked for the lean ground beef right</font>

649
00:24:15,480 --> 00:24:18,159
<font color="white" size=".72c">and I'm going to show you guys an</font>

650
00:24:16,600 --> 00:24:20,279
<font color="white" size=".72c">example this is where experience comes</font>

651
00:24:18,159 --> 00:24:25,080
<font color="white" size=".72c">in with your lean ground beef I usually</font>

652
00:24:20,279 --> 00:24:26,880
<font color="white" size=".72c">go 97% lean 3% fat you see like here</font>

653
00:24:25,080 --> 00:24:29,799
<font color="white" size=".72c">where I live they don't show you how</font>

654
00:24:26,880 --> 00:24:31,520
<font color="white" size=".72c">lean I just look at how red it is and</font>

655
00:24:29,799 --> 00:24:33,320
<font color="white" size=".72c">you can see there's not much fat streaks</font>

656
00:24:31,520 --> 00:24:36,120
<font color="white" size=".72c">which is usually the lower fat version</font>

657
00:24:33,320 --> 00:24:39,320
<font color="white" size=".72c">and this is from experience but I will</font>

658
00:24:36,120 --> 00:24:41,320
<font color="white" size=".72c">have about 300 G of this but let's say</font>

659
00:24:39,320 --> 00:24:43,360
<font color="white" size=".72c">for my three wraps cuz I want to bit</font>

660
00:24:41,320 --> 00:24:46,840
<font color="white" size=".72c">let's say I'm going to put 300 G right</font>

661
00:24:43,360 --> 00:24:48,720
<font color="white" size=".72c">so I'm going to put um lean ground beef</font>

662
00:24:46,840 --> 00:24:50,880
<font color="white" size=".72c">and you see here cuz there's no barcode</font>

663
00:24:48,720 --> 00:24:52,559
<font color="white" size=".72c">to scan what's cool about my fitness</font>

664
00:24:50,880 --> 00:24:54,720
<font color="white" size=".72c">pile is you can search a food lean</font>

665
00:24:52,559 --> 00:24:56,840
<font color="white" size=".72c">ground beef and you can search and it's</font>

666
00:24:54,720 --> 00:24:58,120
<font color="white" size=".72c">going to give you a variety of options</font>

667
00:24:56,840 --> 00:25:00,159
<font color="white" size=".72c">and you can see that the first one is</font>

668
00:24:58,120 --> 00:25:04,840
<font color="white" size=".72c">very verified it's 180 calories second</font>

669
00:25:00,159 --> 00:25:08,039
<font color="white" size=".72c">one is verified it's 196 calories at 4 o</font>

670
00:25:04,840 --> 00:25:11,080
<font color="white" size=".72c">um they they all range one here is 170</font>

671
00:25:08,039 --> 00:25:12,360
<font color="white" size=".72c">calories that's 92% lean um I'm going to</font>

672
00:25:11,080 --> 00:25:14,799
<font color="white" size=".72c">put lean ground beef and then I'm going</font>

673
00:25:12,360 --> 00:25:16,880
<font color="white" size=".72c">to write 97 right I'll just search for</font>

674
00:25:14,799 --> 00:25:19,919
<font color="white" size=".72c">what they have there and here they have</font>

675
00:25:16,880 --> 00:25:22,360
<font color="white" size=".72c">97% leanr beef and you can see the first</font>

676
00:25:19,919 --> 00:25:24,799
<font color="white" size=".72c">two options 130 130 170 I'm just going</font>

677
00:25:22,360 --> 00:25:27,200
<font color="white" size=".72c">to pick the top option and the point is</font>

678
00:25:24,799 --> 00:25:30,120
<font color="white" size=".72c">as long as you're consistent with the</font>

679
00:25:27,200 --> 00:25:32,039
<font color="white" size=".72c">option you choose no problem because</font>

680
00:25:30,120 --> 00:25:34,159
<font color="white" size=".72c">next week when you've seen the result</font>

681
00:25:32,039 --> 00:25:36,399
<font color="white" size=".72c">you can decide to just reduce the</font>

682
00:25:34,159 --> 00:25:38,360
<font color="white" size=".72c">quantity and you've still created a a</font>

683
00:25:36,399 --> 00:25:39,919
<font color="white" size=".72c">Delta a deficit I'm going to just change</font>

684
00:25:38,360 --> 00:25:44,919
<font color="white" size=".72c">this to Gams cuz I'm used to that and</font>

685
00:25:39,919 --> 00:25:49,760
<font color="white" size=".72c">I'm going to put 300 and 300 G gives me</font>

686
00:25:44,919 --> 00:25:51,679
<font color="white" size=".72c">exactly 63.5 g of protein 10.6 G of fat</font>

687
00:25:49,760 --> 00:25:54,120
<font color="white" size=".72c">and it comes out to a total of</font>

688
00:25:51,679 --> 00:25:56,279
<font color="white" size=".72c">344 calories obviously there's no</font>

689
00:25:54,120 --> 00:25:58,440
<font color="white" size=".72c">carbohydrates and protein so in a in a</font>

690
00:25:56,279 --> 00:26:00,640
<font color="white" size=".72c">beef so I'm just going to check that</font>

691
00:25:58,440 --> 00:26:02,600
<font color="white" size=".72c">this meal comes out so far with</font>

692
00:26:00,640 --> 00:26:06,039
<font color="white" size=".72c">everything I've added it comes out to</font>

693
00:26:02,600 --> 00:26:08,799
<font color="white" size=".72c">686 calories so there's 32 carb 20 fats</font>

694
00:26:06,039 --> 00:26:11,159
<font color="white" size=".72c">86 g of protein I'm happy with that when</font>

695
00:26:08,799 --> 00:26:12,960
<font color="white" size=".72c">it comes to veget veggies they're so low</font>

696
00:26:11,159 --> 00:26:14,880
<font color="white" size=".72c">calorie no point in tracking it so</font>

697
00:26:12,960 --> 00:26:17,360
<font color="white" size=".72c">veggies I generally don't track</font>

698
00:26:14,880 --> 00:26:19,000
<font color="white" size=".72c">especially non-starchy veggies so no</font>

699
00:26:17,360 --> 00:26:20,559
<font color="white" size=".72c">need to do that and then I'm going to</font>

700
00:26:19,000 --> 00:26:22,720
<font color="white" size=".72c">have three of these so I'm going to go</font>

701
00:26:20,559 --> 00:26:26,200
<font color="white" size=".72c">to add food scan</font>

702
00:26:22,720 --> 00:26:31,960
<font color="white" size=".72c">barcode and then record that um let's</font>

703
00:26:26,200 --> 00:26:33,399
<font color="white" size=".72c">see here one one of these is 16.6 um G</font>

704
00:26:31,960 --> 00:26:38,000
<font color="white" size=".72c">so</font>

705
00:26:33,399 --> 00:26:39,720
<font color="white" size=".72c">16.6 16.6 multiplied by 3 gives me 49.8</font>

706
00:26:38,000 --> 00:26:43,000
<font color="white" size=".72c">so I'm going to put</font>

707
00:26:39,720 --> 00:26:45,279
<font color="white" size=".72c">49.8 right and then finally guys when I</font>

708
00:26:43,000 --> 00:26:47,360
<font color="white" size=".72c">make my wrap I like adding some sauce in</font>

709
00:26:45,279 --> 00:26:49,080
<font color="white" size=".72c">there I'm just going to put this one now</font>

710
00:26:47,360 --> 00:26:51,360
<font color="white" size=".72c">you can use any sauce but track your</font>

711
00:26:49,080 --> 00:26:53,440
<font color="white" size=".72c">sauces I'll use one serving of this</font>

712
00:26:51,360 --> 00:26:54,960
<font color="white" size=".72c">right so I'm going to go add food scan</font>

713
00:26:53,440 --> 00:26:56,919
<font color="white" size=".72c">barcode so don't forget to track your</font>

714
00:26:54,960 --> 00:27:00,000
<font color="white" size=".72c">sauces and your oils it's a common</font>

715
00:26:56,919 --> 00:27:02,679
<font color="white" size=".72c">mistake I see people make so I'll maybe</font>

716
00:27:00,000 --> 00:27:04,520
<font color="white" size=".72c">add two servings of this right to be</font>

717
00:27:02,679 --> 00:27:06,360
<font color="white" size=".72c">clear so I'll add two servings of that</font>

718
00:27:04,520 --> 00:27:08,360
<font color="white" size=".72c">so that's going to give me 30 G so what</font>

719
00:27:06,360 --> 00:27:09,760
<font color="white" size=".72c">I do is I'll put it just to show you</font>

720
00:27:08,360 --> 00:27:12,559
<font color="white" size=".72c">guys how to track the sources I'll put</font>

721
00:27:09,760 --> 00:27:14,600
<font color="white" size=".72c">it on the scale I'll turn it on and then</font>

722
00:27:12,559 --> 00:27:16,240
<font color="white" size=".72c">I'll take it I'll spread it on my meal</font>

723
00:27:14,600 --> 00:27:19,600
<font color="white" size=".72c">I'll put it back and I'll see It'll show</font>

724
00:27:16,240 --> 00:27:21,799
<font color="white" size=".72c">me that it's minus you know 10 until I</font>

725
00:27:19,600 --> 00:27:23,840
<font color="white" size=".72c">get to 30 so that's how you do that and</font>

726
00:27:21,799 --> 00:27:25,679
<font color="white" size=".72c">you just tear when you're ready so now</font>

727
00:27:23,840 --> 00:27:29,039
<font color="white" size=".72c">I've made my wrap so I've tracked my</font>

728
00:27:25,679 --> 00:27:31,039
<font color="white" size=".72c">wrap fantastic now in any good plan I</font>

729
00:27:29,039 --> 00:27:34,080
<font color="white" size=".72c">have a always have a serving of</font>

730
00:27:31,039 --> 00:27:36,240
<font color="white" size=".72c">vegetables in a day like any serving if</font>

731
00:27:34,080 --> 00:27:38,159
<font color="white" size=".72c">it's broccoli whatever you decide but I</font>

732
00:27:36,240 --> 00:27:40,679
<font color="white" size=".72c">have a serving of veggies and also have</font>

733
00:27:38,159 --> 00:27:43,440
<font color="white" size=".72c">a serving of fruit so my fruit for today</font>

734
00:27:40,679 --> 00:27:46,159
<font color="white" size=".72c">I'm going to have an apple so I'm going</font>

735
00:27:43,440 --> 00:27:49,559
<font color="white" size=".72c">to track here right I'm just going to</font>

736
00:27:46,159 --> 00:27:51,559
<font color="white" size=".72c">take this off and this apple is 220 G so</font>

737
00:27:49,559 --> 00:27:54,320
<font color="white" size=".72c">I'm going to go in my snacks and I'm</font>

738
00:27:51,559 --> 00:27:56,919
<font color="white" size=".72c">going to say okay Red</font>

739
00:27:54,320 --> 00:27:58,960
<font color="white" size=".72c">Apple and I'm going to search you see</font>

740
00:27:56,919 --> 00:28:00,760
<font color="white" size=".72c">here it shows one medium</font>

741
00:27:58,960 --> 00:28:02,679
<font color="white" size=".72c">um I'm just going to see if it lets me</font>

742
00:28:00,760 --> 00:28:07,480
<font color="white" size=".72c">choose per gram I'm going to go to grams</font>

743
00:28:02,679 --> 00:28:09,039
<font color="white" size=".72c">and this one is exactly 219 right so I'm</font>

744
00:28:07,480 --> 00:28:13,440
<font color="white" size=".72c">going to track</font>

745
00:28:09,039 --> 00:28:15,960
<font color="white" size=".72c">219 and this apple is 129 calories 30.8</font>

746
00:28:13,440 --> 00:28:17,760
<font color="white" size=".72c">carbs point4 fats point6 protein so</font>

747
00:28:15,960 --> 00:28:20,799
<font color="white" size=".72c">let's say see where we are right cuz</font>

748
00:28:17,760 --> 00:28:23,760
<font color="white" size=".72c">this is like a puzzle so now I have my</font>

749
00:28:20,799 --> 00:28:27,679
<font color="white" size=".72c">breakfast I have my lunch I have my</font>

750
00:28:23,760 --> 00:28:28,679
<font color="white" size=".72c">snack now it shows me from my remaining</font>

751
00:28:27,679 --> 00:28:34,000
<font color="white" size=".72c">calories</font>

752
00:28:28,679 --> 00:28:37,120
<font color="white" size=".72c">I have 49 G of carbs 6 G of fat and 28 g</font>

753
00:28:34,000 --> 00:28:39,840
<font color="white" size=".72c">of protein so now I'm like damn what can</font>

754
00:28:37,120 --> 00:28:42,360
<font color="white" size=".72c">I have for dinner basically I need a a</font>

755
00:28:39,840 --> 00:28:44,760
<font color="white" size=".72c">meal that has carbs in it and I need a</font>

756
00:28:42,360 --> 00:28:46,919
<font color="white" size=".72c">meal that has a lot of protein but very</font>

757
00:28:44,760 --> 00:28:48,840
<font color="white" size=".72c">little fats let's see bread let's see</font>

758
00:28:46,919 --> 00:28:50,159
<font color="white" size=".72c">like how much bread I can have here</font>

759
00:28:48,840 --> 00:28:51,799
<font color="white" size=".72c">because bread is going to be my main</font>

760
00:28:50,159 --> 00:28:55,200
<font color="white" size=".72c">carb source for dinner let's say I want</font>

761
00:28:51,799 --> 00:28:57,440
<font color="white" size=".72c">to have a sandwich I can go to dinner so</font>

762
00:28:55,200 --> 00:28:59,960
<font color="white" size=".72c">I'm going to go to scan barcode for my</font>

763
00:28:57,440 --> 00:29:02,840
<font color="white" size=".72c">bread I'm going to click here now you</font>

764
00:28:59,960 --> 00:29:07,399
<font color="white" size=".72c">see it says here that two slices is 32</font>

765
00:29:02,840 --> 00:29:09,080
<font color="white" size=".72c">remember that I had 45 so let me see</font>

766
00:29:07,399 --> 00:29:10,640
<font color="white" size=".72c">what happens if I choose like three</font>

767
00:29:09,080 --> 00:29:13,559
<font color="white" size=".72c">slices right let's say I want three</font>

768
00:29:10,640 --> 00:29:15,640
<font color="white" size=".72c">slices it takes me to 48.3 that's a</font>

769
00:29:13,559 --> 00:29:19,200
<font color="white" size=".72c">little higher I'm going to I'm just</font>

770
00:29:15,640 --> 00:29:22,519
<font color="white" size=".72c">going to say fine let's do that now it</font>

771
00:29:19,200 --> 00:29:25,840
<font color="white" size=".72c">takes me it says that I have 20 g of</font>

772
00:29:22,519 --> 00:29:28,440
<font color="white" size=".72c">protein left I have no more fats so now</font>

773
00:29:25,840 --> 00:29:33,080
<font color="white" size=".72c">you need to ask yourself what has a lot</font>

774
00:29:28,440 --> 00:29:35,320
<font color="white" size=".72c">of protein no fats and no carbs right</font>

775
00:29:33,080 --> 00:29:38,600
<font color="white" size=".72c">that can be tuna so I could maybe make a</font>

776
00:29:35,320 --> 00:29:40,799
<font color="white" size=".72c">toast with tuna that can be egg whites</font>

777
00:29:38,600 --> 00:29:43,039
<font color="white" size=".72c">or if I want I could just have the toast</font>

778
00:29:40,799 --> 00:29:44,799
<font color="white" size=".72c">literally just toast it and maybe put</font>

779
00:29:43,039 --> 00:29:46,440
<font color="white" size=".72c">butter spray on it that's zero calorie</font>

780
00:29:44,799 --> 00:29:49,200
<font color="white" size=".72c">and then I can have a shake what like</font>

781
00:29:46,440 --> 00:29:51,880
<font color="white" size=".72c">one scoop is usually 20 G with water but</font>

782
00:29:49,200 --> 00:29:53,279
<font color="white" size=".72c">you know what to go with my toast I'm</font>

783
00:29:51,880 --> 00:29:56,200
<font color="white" size=".72c">just going to have egg whites on there</font>

784
00:29:53,279 --> 00:29:57,559
<font color="white" size=".72c">scrambled so I'm going to click here on</font>

785
00:29:56,200 --> 00:29:59,720
<font color="white" size=".72c">the dinner and I'm going to click add</font>

786
00:29:57,559 --> 00:30:01,679
<font color="white" size=".72c">food and I'm going to add egg whites I'm</font>

787
00:29:59,720 --> 00:30:04,519
<font color="white" size=".72c">going to search egg whites right and I'm</font>

788
00:30:01,679 --> 00:30:08,039
<font color="white" size=".72c">going to search that and I will take it</font>

789
00:30:04,519 --> 00:30:10,840
<font color="white" size=".72c">from this eggs here right so in one</font>

790
00:30:08,039 --> 00:30:13,480
<font color="white" size=".72c">large egg this is a large egg it's 17</font>

791
00:30:10,840 --> 00:30:16,640
<font color="white" size=".72c">calories so it shows here one large egg</font>

792
00:30:13,480 --> 00:30:18,840
<font color="white" size=".72c">gives me 3.6 g of protein so let me see</font>

793
00:30:16,640 --> 00:30:21,840
<font color="white" size=".72c">how many I need to hit 20 so if I hit</font>

794
00:30:18,840 --> 00:30:23,720
<font color="white" size=".72c">five that gives me 18 okay let me see</font>

795
00:30:21,840 --> 00:30:26,519
<font color="white" size=".72c">what happens if I take six eggs that</font>

796
00:30:23,720 --> 00:30:29,399
<font color="white" size=".72c">gives me 21.6 I'm going to take six egg</font>

797
00:30:26,519 --> 00:30:31,320
<font color="white" size=".72c">whites and voila guys there it is I</font>

798
00:30:29,399 --> 00:30:34,279
<font color="white" size=".72c">planned my day so this is as it's like a</font>

799
00:30:31,320 --> 00:30:37,559
<font color="white" size=".72c">puzzle right so I went over by my carbs</font>

800
00:30:34,279 --> 00:30:40,000
<font color="white" size=".72c">by one my fats I have 2 G of fat left</font>

801
00:30:37,559 --> 00:30:43,519
<font color="white" size=".72c">and then I went over by my protein by 2</font>

802
00:30:40,000 --> 00:30:44,799
<font color="white" size=".72c">G and I'm over by 58 calories I'm happy</font>

803
00:30:43,519 --> 00:30:48,120
<font color="white" size=".72c">with that I'm going to take that to the</font>

804
00:30:44,799 --> 00:30:50,960
<font color="white" size=".72c">bank and voila now you've had your full</font>

805
00:30:48,120 --> 00:30:53,200
<font color="white" size=".72c">meal plan Planned and that's how easy it</font>

806
00:30:50,960 --> 00:30:55,840
<font color="white" size=".72c">is and you can also use egg white</font>

807
00:30:53,200 --> 00:30:58,279
<font color="white" size=".72c">cardens just the same concept copy me go</font>

808
00:30:55,840 --> 00:31:00,080
<font color="white" size=".72c">into your fridge and just track this and</font>

809
00:30:58,279 --> 00:31:02,080
<font color="white" size=".72c">what happens after a week two weeks</font>

810
00:31:00,080 --> 00:31:03,519
<font color="white" size=".72c">three weeks you you learn so much about</font>

811
00:31:02,080 --> 00:31:05,159
<font color="white" size=".72c">the foods you're putting in your body CU</font>

812
00:31:03,519 --> 00:31:07,360
<font color="white" size=".72c">you're tracking it and you're seeing</font>

813
00:31:05,159 --> 00:31:08,799
<font color="white" size=".72c">okay this is how much the chabani yogurt</font>

814
00:31:07,360 --> 00:31:11,720
<font color="white" size=".72c">has you see I took this up but I didn't</font>

815
00:31:08,799 --> 00:31:13,480
<font color="white" size=".72c">use it right so do this every day and</font>

816
00:31:11,720 --> 00:31:16,519
<font color="white" size=".72c">eventually you're going to figure out</font>

817
00:31:13,480 --> 00:31:19,720
<font color="white" size=".72c">which recipes work for you so the metric</font>

818
00:31:16,519 --> 00:31:21,399
<font color="white" size=".72c">people usually use is a weight scale and</font>

819
00:31:19,720 --> 00:31:23,639
<font color="white" size=".72c">I'm going to talk about this bad boy</font>

820
00:31:21,399 --> 00:31:26,279
<font color="white" size=".72c">right here but an app I highly recommend</font>

821
00:31:23,639 --> 00:31:28,360
<font color="white" size=".72c">you guys download is this app here</font>

822
00:31:26,279 --> 00:31:30,080
<font color="white" size=".72c">called happy scale so an app I recommend</font>

823
00:31:28,360 --> 00:31:31,720
<font color="white" size=".72c">you download this called happy scale</font>

824
00:31:30,080 --> 00:31:33,720
<font color="white" size=".72c">this is what it looks like and you click</font>

825
00:31:31,720 --> 00:31:36,200
<font color="white" size=".72c">that now to know okay Mike how do I know</font>

826
00:31:33,720 --> 00:31:38,320
<font color="white" size=".72c">that this is working I want you to go</font>

827
00:31:36,200 --> 00:31:40,720
<font color="white" size=".72c">every day when you wake up then you get</font>

828
00:31:38,320 --> 00:31:43,919
<font color="white" size=".72c">on the scale and you look huh what's my</font>

829
00:31:40,720 --> 00:31:43,919
<font color="white" size=".72c">weight that's my weight</font>

830
00:31:47,639 --> 00:31:51,720
<font color="white" size=".72c">186.65</font>

831
00:31:49,200 --> 00:31:54,279
<font color="white" size=".72c">6 and I want to say for all you guys</font>

832
00:31:51,720 --> 00:31:56,559
<font color="white" size=".72c">there don't get so emotionally attached</font>

833
00:31:54,279 --> 00:31:59,039
<font color="white" size=".72c">to the number it's just your weight is</font>

834
00:31:56,559 --> 00:32:01,559
<font color="white" size=".72c">literally your mass time gravity it's</font>

835
00:31:59,039 --> 00:32:04,080
<font color="white" size=".72c">just data it's just for you to see where</font>

836
00:32:01,559 --> 00:32:04,960
<font color="white" size=".72c">you are it doesn't mean anything because</font>

837
00:32:04,080 --> 00:32:07,120
<font color="white" size=".72c">I</font>

838
00:32:04,960 --> 00:32:11,080
<font color="white" size=".72c">could let's say I drank this whole</font>

839
00:32:07,120 --> 00:32:11,080
<font color="white" size=".72c">bottle right remember my weight was</font>

840
00:32:16,480 --> 00:32:23,519
<font color="white" size=".72c">186.65</font>

841
00:32:19,480 --> 00:32:25,440
<font color="white" size=".72c">right I'm 2 lb higher no you're not fat</font>

842
00:32:23,519 --> 00:32:28,519
<font color="white" size=".72c">it says you drank more water so the</font>

843
00:32:25,440 --> 00:32:30,159
<font color="white" size=".72c">point I want to make is the weight scale</font>

844
00:32:28,519 --> 00:32:31,559
<font color="white" size=".72c">so many things can fluctuate with your</font>

845
00:32:30,159 --> 00:32:33,080
<font color="white" size=".72c">weight so I'm just going to show you</font>

846
00:32:31,559 --> 00:32:35,360
<font color="white" size=".72c">guys hypotheticals right so I'm going to</font>

847
00:32:33,080 --> 00:32:36,880
<font color="white" size=".72c">add entry here I'm going to go to pounds</font>

848
00:32:35,360 --> 00:32:39,480
<font color="white" size=".72c">and I'm just to make this easy I'm just</font>

849
00:32:36,880 --> 00:32:43,360
<font color="white" size=".72c">going to go to April 1st right April</font>

850
00:32:39,480 --> 00:32:47,919
<font color="white" size=".72c">fo okay I'm just going to go to April</font>

851
00:32:43,360 --> 00:32:47,919
<font color="white" size=".72c">1st and my weight was</font>

852
00:32:53,559 --> 00:32:58,679
<font color="white" size=".72c">186.65 I'm 186 flat and then the day</font>

853
00:32:57,000 --> 00:33:02,039
<font color="white" size=".72c">after I go to</font>

854
00:32:58,679 --> 00:33:04,679
<font color="white" size=".72c">185. 6 I'm like amazing man this thing</font>

855
00:33:02,039 --> 00:33:06,960
<font color="white" size=".72c">is working weekend comes it's a Friday</font>

856
00:33:04,679 --> 00:33:08,960
<font color="white" size=".72c">and you decide to have a cheat meal and</font>

857
00:33:06,960 --> 00:33:11,720
<font color="white" size=".72c">you say you see the next day the next</font>

858
00:33:08,960 --> 00:33:13,919
<font color="white" size=".72c">morning you didn't sleep enough you you</font>

859
00:33:11,720 --> 00:33:17,240
<font color="white" size=".72c">know you had a bad meal and you see wow</font>

860
00:33:13,919 --> 00:33:19,799
<font color="white" size=".72c">my weight's back up to 188 terrible ah</font>

861
00:33:17,240 --> 00:33:21,639
<font color="white" size=".72c">sad but then you fast forward the next</font>

862
00:33:19,799 --> 00:33:23,440
<font color="white" size=".72c">day and you get back to the diet you</font>

863
00:33:21,639 --> 00:33:25,919
<font color="white" size=".72c">pick yourself back up and you see okay</font>

864
00:33:23,440 --> 00:33:28,760
<font color="white" size=".72c">I'm back at 185 then you see okay I'm</font>

865
00:33:25,919 --> 00:33:30,279
<font color="white" size=".72c">back at 184 and then you see that you're</font>

866
00:33:28,760 --> 00:33:35,080
<font color="white" size=".72c">back at</font>

867
00:33:30,279 --> 00:33:37,399
<font color="white" size=".72c">183 a whole new low weigh in and if you</font>

868
00:33:35,080 --> 00:33:39,519
<font color="white" size=".72c">look at this graph that I'm showing you</font>

869
00:33:37,399 --> 00:33:41,720
<font color="white" size=".72c">you can see that the graph is trending</font>

870
00:33:39,519 --> 00:33:44,760
<font color="white" size=".72c">downwards right you're seeing although</font>

871
00:33:41,720 --> 00:33:46,720
<font color="white" size=".72c">you had this cheat meal it didn't affect</font>

872
00:33:44,760 --> 00:33:48,399
<font color="white" size=".72c">your weight and that's the one way to</font>

873
00:33:46,720 --> 00:33:49,840
<font color="white" size=".72c">look at it the second thing I recommend</font>

874
00:33:48,399 --> 00:33:53,120
<font color="white" size=".72c">to do every two weeks do tape</font>

875
00:33:49,840 --> 00:33:56,399
<font color="white" size=".72c">measurements right Do shoulders do chest</font>

876
00:33:53,120 --> 00:33:58,679
<font color="white" size=".72c">do midsection belly button do thighs do</font>

877
00:33:56,399 --> 00:34:00,240
<font color="white" size=".72c">glutes and you can use that as a second</font>

878
00:33:58,679 --> 00:34:02,840
<font color="white" size=".72c">way to track to see if it's getting</font>

879
00:34:00,240 --> 00:34:04,559
<font color="white" size=".72c">better and then finally take pictures</font>

880
00:34:02,840 --> 00:34:07,399
<font color="white" size=".72c">you want to take pictures in one</font>

881
00:34:04,559 --> 00:34:11,839
<font color="white" size=".72c">location once a week right let's say</font>

882
00:34:07,399 --> 00:34:14,560
<font color="white" size=".72c">every Sunday front side back and take</font>

883
00:34:11,839 --> 00:34:17,119
<font color="white" size=".72c">them every Sunday and you can use your</font>

884
00:34:14,560 --> 00:34:20,040
<font color="white" size=".72c">weight scale your tape measurement and</font>

885
00:34:17,119 --> 00:34:22,119
<font color="white" size=".72c">the photos to be able to truly see okay</font>

886
00:34:20,040 --> 00:34:23,679
<font color="white" size=".72c">it's working or no it's not working and</font>

887
00:34:22,119 --> 00:34:25,719
<font color="white" size=".72c">then this way you're making a scientific</font>

888
00:34:23,679 --> 00:34:27,520
<font color="white" size=".72c">and smart decision based off of three</font>

889
00:34:25,719 --> 00:34:30,760
<font color="white" size=".72c">different variables and just depending</font>

890
00:34:27,520 --> 00:34:32,639
<font color="white" size=".72c">on this now let's talk about cardio what</font>

891
00:34:30,760 --> 00:34:35,879
<font color="white" size=".72c">to do with cardio follow me we have the</font>

892
00:34:32,639 --> 00:34:40,359
<font color="white" size=".72c">diet part figured out now the next part</font>

893
00:34:35,879 --> 00:34:43,520
<font color="white" size=".72c">is your cardio forget the hit forget all</font>

894
00:34:40,359 --> 00:34:45,800
<font color="white" size=".72c">the different technical cool like cardio</font>

895
00:34:43,520 --> 00:34:48,440
<font color="white" size=".72c">machines keep it simple I just want you</font>

896
00:34:45,800 --> 00:34:51,918
<font color="white" size=".72c">to walk every day I want you to hit</font>

897
00:34:48,440 --> 00:34:54,839
<font color="white" size=".72c">8,000 daily steps and every week</font>

898
00:34:51,918 --> 00:34:56,760
<font color="white" size=".72c">increase it by 500 week one when you</font>

899
00:34:54,839 --> 00:35:00,079
<font color="white" size=".72c">start once you've done the diet walk</font>

900
00:34:56,760 --> 00:35:01,760
<font color="white" size=".72c">8,000 steps if you walk more no problem</font>

901
00:35:00,079 --> 00:35:03,359
<font color="white" size=".72c">but I just want you to walk I don't want</font>

902
00:35:01,760 --> 00:35:05,880
<font color="white" size=".72c">you to run I don't want you to do</font>

903
00:35:03,359 --> 00:35:08,119
<font color="white" size=".72c">anything crazy I just want you to walk</font>

904
00:35:05,880 --> 00:35:11,079
<font color="white" size=".72c">and increase that by 500 each and every</font>

905
00:35:08,119 --> 00:35:13,920
<font color="white" size=".72c">single week we know that 10,000 steps</font>

906
00:35:11,079 --> 00:35:15,440
<font color="white" size=".72c">will roughly help you burn 500 calories</font>

907
00:35:13,920 --> 00:35:18,240
<font color="white" size=".72c">this varies depending on your height and</font>

908
00:35:15,440 --> 00:35:20,079
<font color="white" size=".72c">your weight and your gender but walking</font>

909
00:35:18,240 --> 00:35:22,200
<font color="white" size=".72c">Taps many into fat stores and it will</font>

910
00:35:20,079 --> 00:35:24,359
<font color="white" size=".72c">burn more fat you can go outside and</font>

911
00:35:22,200 --> 00:35:26,599
<font color="white" size=".72c">walk at the park you can walk every you</font>

912
00:35:24,359 --> 00:35:28,839
<font color="white" size=".72c">can walk to the gym you can do different</font>

913
00:35:26,599 --> 00:35:31,079
<font color="white" size=".72c">forms um something I recommend to all my</font>

914
00:35:28,839 --> 00:35:33,800
<font color="white" size=".72c">clients is get an under the desk or a</font>

915
00:35:31,079 --> 00:35:35,960
<font color="white" size=".72c">walking pad so I will watch Netflix on</font>

916
00:35:33,800 --> 00:35:38,240
<font color="white" size=".72c">my TV here when I'm spending time with</font>

917
00:35:35,960 --> 00:35:40,280
<font color="white" size=".72c">my family or after a meal I want to</font>

918
00:35:38,240 --> 00:35:42,200
<font color="white" size=".72c">digest it a bit better I'll walk on a</font>

919
00:35:40,280 --> 00:35:44,520
<font color="white" size=".72c">walking pad that's the only cardio you</font>

920
00:35:42,200 --> 00:35:46,680
<font color="white" size=".72c">want to focus on keep it simple it will</font>

921
00:35:44,520 --> 00:35:48,920
<font color="white" size=".72c">help you lose fat walking is the best</font>

922
00:35:46,680 --> 00:35:51,839
<font color="white" size=".72c">cardio by far cuz you can do it every</font>

923
00:35:48,920 --> 00:35:53,720
<font color="white" size=".72c">day you don't need to go to the gym and</font>

924
00:35:51,839 --> 00:35:55,839
<font color="white" size=".72c">research is shown that will tap M need</font>

925
00:35:53,720 --> 00:35:59,640
<font color="white" size=".72c">to fast St and also it's not as</font>

926
00:35:55,839 --> 00:35:59,640
<font color="white" size=".72c">intensive on your body so</font>

927
00:36:57,640 --> 00:37:02,319
<font color="white" size=".72c">on Monday Wednesday Friday right now</font>

928
00:37:00,640 --> 00:37:04,000
<font color="white" size=".72c">that's just an example let's say you say</font>

929
00:37:02,319 --> 00:37:06,480
<font color="white" size=".72c">hey Mike I can only train four times in</font>

930
00:37:04,000 --> 00:37:09,359
<font color="white" size=".72c">a week the best split for that is an</font>

931
00:37:06,480 --> 00:37:11,920
<font color="white" size=".72c">upper body lower body upper body lower</font>

932
00:37:09,359 --> 00:37:14,960
<font color="white" size=".72c">body the best let's say you train five</font>

933
00:37:11,920 --> 00:37:18,520
<font color="white" size=".72c">times in a week you can go upper body</font>

934
00:37:14,960 --> 00:37:21,040
<font color="white" size=".72c">lower body Push Pull legs push means all</font>

935
00:37:18,520 --> 00:37:23,640
<font color="white" size=".72c">your push muscles chest shoulders</font>

936
00:37:21,040 --> 00:37:27,680
<font color="white" size=".72c">triceps pull means all the pulling</font>

937
00:37:23,640 --> 00:37:30,839
<font color="white" size=".72c">exercises back biceps and then legs</font>

938
00:37:27,680 --> 00:37:32,640
<font color="white" size=".72c">obviously quads hams glutes and that's</font>

939
00:37:30,839 --> 00:37:34,319
<font color="white" size=".72c">five times in the week you can also do</font>

940
00:37:32,640 --> 00:37:36,040
<font color="white" size=".72c">full body five times in the week that's</font>

941
00:37:34,319 --> 00:37:37,400
<font color="white" size=".72c">another option there's many different</font>

942
00:37:36,040 --> 00:37:38,760
<font color="white" size=".72c">options but those are the two and then</font>

943
00:37:37,400 --> 00:37:42,040
<font color="white" size=".72c">finally if you want to train six times</font>

944
00:37:38,760 --> 00:37:44,839
<font color="white" size=".72c">in a week you can go push pull legs and</font>

945
00:37:42,040 --> 00:37:46,920
<font color="white" size=".72c">repeat Push Pull legs right and you want</font>

946
00:37:44,839 --> 00:37:48,720
<font color="white" size=".72c">to train with a good form watch me do my</font>

947
00:37:46,920 --> 00:37:49,920
<font color="white" size=".72c">form here you want to train with</font>

948
00:37:48,720 --> 00:37:52,200
<font color="white" size=".72c">intensity you want to choose the</font>

949
00:37:49,920 --> 00:37:54,160
<font color="white" size=".72c">heaviest weight you can and you want to</font>

950
00:37:52,200 --> 00:37:56,200
<font color="white" size=".72c">do that consistently each and every</font>

951
00:37:54,160 --> 00:37:58,760
<font color="white" size=".72c">single week this will help you build</font>

952
00:37:56,200 --> 00:38:01,000
<font color="white" size=".72c">your muscle and it's that simple don't</font>

953
00:37:58,760 --> 00:38:03,560
<font color="white" size=".72c">complicated good form and then make sure</font>

954
00:38:01,000 --> 00:38:06,400
<font color="white" size=".72c">you're hitting the gym and then finally</font>

955
00:38:03,560 --> 00:38:10,319
<font color="white" size=".72c">guys the way I like describing sleep</font>

956
00:38:06,400 --> 00:38:14,079
<font color="white" size=".72c">your body is a Ferrari it is the most</font>

957
00:38:10,319 --> 00:38:16,880
<font color="white" size=".72c">well-designed organism on this Earth and</font>

958
00:38:14,079 --> 00:38:18,520
<font color="white" size=".72c">sleep is the equivalent to the oil in</font>

959
00:38:16,880 --> 00:38:20,760
<font color="white" size=".72c">your Ferrari if you don't get enough</font>

960
00:38:18,520 --> 00:38:22,480
<font color="white" size=".72c">sleep if you don't put enough oil in</font>

961
00:38:20,760 --> 00:38:23,880
<font color="white" size=".72c">that engine of your Ferrari it's not</font>

962
00:38:22,480 --> 00:38:25,400
<font color="white" size=".72c">going to make it down the road it's</font>

963
00:38:23,880 --> 00:38:27,119
<font color="white" size=".72c">going to break down so when you're</font>

964
00:38:25,400 --> 00:38:29,240
<font color="white" size=".72c">sleeping more you're allowing yourself</font>

965
00:38:27,119 --> 00:38:31,400
<font color="white" size=".72c">to have optimal levels of testosterone</font>

966
00:38:29,240 --> 00:38:32,800
<font color="white" size=".72c">you're going to have good hormonal</font>

967
00:38:31,400 --> 00:38:34,599
<font color="white" size=".72c">balance you're going to have good</font>

968
00:38:32,800 --> 00:38:36,560
<font color="white" size=".72c">recovery from the damage you've done to</font>

969
00:38:34,599 --> 00:38:38,119
<font color="white" size=".72c">your muscle your muscle repairs itself</font>

970
00:38:36,560 --> 00:38:41,160
<font color="white" size=".72c">when you're sleeping you're allowed to</font>

971
00:38:38,119 --> 00:38:43,200
<font color="white" size=".72c">think faster think better it fixes</font>

972
00:38:41,160 --> 00:38:44,880
<font color="white" size=".72c">everything I've had clients who I just</font>

973
00:38:43,200 --> 00:38:46,680
<font color="white" size=".72c">focus on their sleep in the beginning</font>

974
00:38:44,880 --> 00:38:48,640
<font color="white" size=".72c">they're maybe sleeping 6 hours and I got</font>

975
00:38:46,680 --> 00:38:50,440
<font color="white" size=".72c">them to 7 to 8 and the weight started</font>

976
00:38:48,640 --> 00:38:52,680
<font color="white" size=".72c">flying off because there's so many</font>

977
00:38:50,440 --> 00:38:54,359
<font color="white" size=".72c">implications that sleep has so if you're</font>

978
00:38:52,680 --> 00:38:55,960
<font color="white" size=".72c">sleeping little and you're trying</font>

979
00:38:54,359 --> 00:38:57,520
<font color="white" size=".72c">everything that's probably the reason</font>

980
00:38:55,960 --> 00:38:59,319
<font color="white" size=".72c">why you're not losing weight it will</font>

981
00:38:57,520 --> 00:39:01,880
<font color="white" size=".72c">drop your cortisol levels it will do so</font>

982
00:38:59,319 --> 00:39:04,599
<font color="white" size=".72c">much I could make a Whole 30 40 minute</font>

983
00:39:01,880 --> 00:39:06,760
<font color="white" size=".72c">video just on sleep so at bare minimum</font>

984
00:39:04,599 --> 00:39:09,040
<font color="white" size=".72c">sleep 7 hours if you can sleep more then</font>

985
00:39:06,760 --> 00:39:11,359
<font color="white" size=".72c">sleep more General things set a time to</font>

986
00:39:09,040 --> 00:39:13,920
<font color="white" size=".72c">go to bed stop eating food 4 hours</font>

987
00:39:11,359 --> 00:39:15,640
<font color="white" size=".72c">before bed stop drinking liquids 2 hours</font>

988
00:39:13,920 --> 00:39:17,560
<font color="white" size=".72c">before bed reduce your blue light</font>

989
00:39:15,640 --> 00:39:19,800
<font color="white" size=".72c">exposure so stop looking at screens or</font>

990
00:39:17,560 --> 00:39:22,640
<font color="white" size=".72c">get a blue light blocker 1 hour before</font>

991
00:39:19,800 --> 00:39:23,880
<font color="white" size=".72c">bed and then no caffeine after midday</font>

992
00:39:22,640 --> 00:39:25,200
<font color="white" size=".72c">right cuz you don't want to be drinking</font>

993
00:39:23,880 --> 00:39:27,880
<font color="white" size=".72c">caffeine at 400 p.m. and you're</font>

994
00:39:25,200 --> 00:39:29,760
<font color="white" size=".72c">wondering why your your hot your heart's</font>

995
00:39:27,880 --> 00:39:31,359
<font color="white" size=".72c">going bump bump bump when you when</font>

996
00:39:29,760 --> 00:39:33,640
<font color="white" size=".72c">you're in bed and it's just going like</font>

997
00:39:31,359 --> 00:39:34,920
<font color="white" size=".72c">crazy no caffeine after midday and</font>

998
00:39:33,640 --> 00:39:37,240
<font color="white" size=".72c">you'll be able to sleep I'll leave the</font>

999
00:39:34,920 --> 00:39:38,240
<font color="white" size=".72c">video here I hope it was helpful and if</font>

1000
00:39:37,240 --> 00:39:41,400
<font color="white" size=".72c">it was let me know in the comment</font>

1001
00:39:38,240 --> 00:39:42,720
<font color="white" size=".72c">section down below and yeah leave it a</font>

1002
00:39:41,400 --> 00:39:46,200
<font color="white" size=".72c">gentle thumbs up and share this with a</font>

1003
00:39:42,720 --> 00:39:49,200
<font color="white" size=".72c">friend they need it</font>

1004
00:39:46,200 --> 00:39:49,200
<font color="white" size=".72c">peace</font>