1 00:00:00,120 --> 00:00:04,960 watch this if you finally want to get Le 2 00:00:03,120 --> 00:00:07,759 you want to be able to go from 30% body 3 00:00:04,960 --> 00:00:09,200 fat to 10% body fat without a struggle I 4 00:00:07,759 --> 00:00:11,200 will take you through that entire 5 00:00:09,200 --> 00:00:12,759 process in this entire video showing you 6 00:00:11,200 --> 00:00:15,040 the scientific evidence behind what 7 00:00:12,759 --> 00:00:17,320 we're going to be doing and what you 8 00:00:15,040 --> 00:00:19,439 need to do step by step these are the 9 00:00:17,320 --> 00:00:22,199 same steps that I've done not only 10 00:00:19,439 --> 00:00:24,400 myself over the last 10 years repeating 11 00:00:22,199 --> 00:00:26,080 this process and improving it using the 12 00:00:24,400 --> 00:00:28,160 research data and all the knowledge I 13 00:00:26,080 --> 00:00:30,279 have as a medical doctor but the same 14 00:00:28,160 --> 00:00:32,279 steps that I've used with all of my 15 00:00:30,279 --> 00:00:33,920 clients that I care deeply about because 16 00:00:32,279 --> 00:00:35,640 they've invested in me but I want to 17 00:00:33,920 --> 00:00:37,320 share that with you finally so the first 18 00:00:35,640 --> 00:00:39,079 thing is going to be contrary to what 19 00:00:37,320 --> 00:00:41,079 you've been told online what you get 20 00:00:39,079 --> 00:00:43,000 online is it's a caloric deficit you 21 00:00:41,079 --> 00:00:45,559 need to do this particular diet it's 22 00:00:43,000 --> 00:00:47,719 keto and it's all lies to an extent let 23 00:00:45,559 --> 00:00:49,280 me make a point I highly recommend you 24 00:00:47,719 --> 00:00:51,640 watch the video till the end because if 25 00:00:49,280 --> 00:00:54,039 you cannot it's a good indication that 26 00:00:51,640 --> 00:00:56,239 you're maybe not prepared to finally get 27 00:00:54,039 --> 00:00:58,079 me but with that being said let's not 28 00:00:56,239 --> 00:01:00,480 waste any time the number one thing I 29 00:00:58,079 --> 00:01:03,800 see with everybody who who never gets 30 00:01:00,480 --> 00:01:05,640 lean or who never finally gets to a 31 00:01:03,800 --> 00:01:07,600 place where they can be lean the rest of 32 00:01:05,640 --> 00:01:09,360 their life is number one is here in the 33 00:01:07,600 --> 00:01:11,680 mind and it's the mindset and before I 34 00:01:09,360 --> 00:01:13,159 get woo woo think about everything and 35 00:01:11,680 --> 00:01:14,960 every little decision you've ever made 36 00:01:13,159 --> 00:01:16,720 that was good for you you had to make a 37 00:01:14,960 --> 00:01:18,200 decision in your mind so what I see with 38 00:01:16,720 --> 00:01:20,000 a lot of the people who've ever 39 00:01:18,200 --> 00:01:22,000 considered working with me or the people 40 00:01:20,000 --> 00:01:23,799 who asked me advice or the people I've 41 00:01:22,000 --> 00:01:26,119 spoken to over the last 10 years about 42 00:01:23,799 --> 00:01:27,960 Dr Mike what do I need to get into shape 43 00:01:26,119 --> 00:01:29,920 it's their mindset number one there's 44 00:01:27,960 --> 00:01:32,119 two things that play a massive role and 45 00:01:29,920 --> 00:01:34,600 and they're very related and once you do 46 00:01:32,119 --> 00:01:36,280 this exercise you'll finally know what 47 00:01:34,600 --> 00:01:39,680 you need to do to finally get Le and 48 00:01:36,280 --> 00:01:41,079 that two things are pain and priority 49 00:01:39,680 --> 00:01:42,680 and I'm going to use the analogy here of 50 00:01:41,079 --> 00:01:44,840 someone with a broken hand someone who 51 00:01:42,680 --> 00:01:47,158 has a broken hand when it's broken they 52 00:01:44,840 --> 00:01:49,479 have pain the most the highest level of 53 00:01:47,158 --> 00:01:51,439 pain and they want to fix this pain 54 00:01:49,479 --> 00:01:53,880 immediately and you need to ask yourself 55 00:01:51,439 --> 00:01:55,840 with your physique and finally get lean 56 00:01:53,880 --> 00:01:58,079 how much pain are you in do you need to 57 00:01:55,840 --> 00:02:00,119 find a a wife or a girlfriend right now 58 00:01:58,079 --> 00:02:01,840 and you need to First lose this weight 59 00:02:00,119 --> 00:02:03,600 do you need to save your marriage is it 60 00:02:01,840 --> 00:02:05,360 extremely important to lose this weight 61 00:02:03,600 --> 00:02:06,799 because there is a health risk and maybe 62 00:02:05,360 --> 00:02:08,878 time is running against you that is what 63 00:02:06,799 --> 00:02:10,800 I call the highest amount of pain and 64 00:02:08,878 --> 00:02:13,000 someone who doesn't have too much pain 65 00:02:10,800 --> 00:02:14,160 or no pain at all is someone who's maybe 66 00:02:13,000 --> 00:02:15,560 they were playing a bit of tennis and 67 00:02:14,160 --> 00:02:17,000 their elbow hurts they don't even 68 00:02:15,560 --> 00:02:18,280 consider going to the doctor but someone 69 00:02:17,000 --> 00:02:21,480 with a high amount of pain has to see 70 00:02:18,280 --> 00:02:23,680 someone immediately and with that comes 71 00:02:21,480 --> 00:02:25,519 priority depending on how much pain you 72 00:02:23,680 --> 00:02:27,720 have will determine how much priority it 73 00:02:25,519 --> 00:02:30,079 is so for most of you if you're watching 74 00:02:27,720 --> 00:02:32,280 this video ask yourself where does this 75 00:02:30,079 --> 00:02:34,800 between I have my hand broken and I'm 76 00:02:32,280 --> 00:02:36,079 just so fat I it's the number one goal I 77 00:02:34,800 --> 00:02:38,440 have in my life it's my health and 78 00:02:36,079 --> 00:02:40,440 fitness and you know what it's okay I 79 00:02:38,440 --> 00:02:42,239 need to focus on my family right now I 80 00:02:40,440 --> 00:02:44,480 need to focus on my business or I need 81 00:02:42,239 --> 00:02:46,000 to focus on something else right that's 82 00:02:44,480 --> 00:02:48,120 going to consume time maybe you have a 83 00:02:46,000 --> 00:02:49,920 newborn when you finally realize where 84 00:02:48,120 --> 00:02:52,079 you are in the Spectrum and if you're at 85 00:02:49,920 --> 00:02:54,159 a high amount of pain that's the number 86 00:02:52,079 --> 00:02:55,400 one thing in your priority list it's the 87 00:02:54,159 --> 00:02:58,040 number one thing is your health and 88 00:02:55,400 --> 00:03:00,080 fitness those people are the ones who 89 00:02:58,040 --> 00:03:02,599 get the best results and those those 90 00:03:00,080 --> 00:03:05,239 typically are my clients because they 91 00:03:02,599 --> 00:03:08,319 will listen to everything I say and they 92 00:03:05,239 --> 00:03:10,400 will also cut out all the excuses that 93 00:03:08,319 --> 00:03:12,640 people usually have which is I don't 94 00:03:10,400 --> 00:03:14,799 have time this is too much it's too 95 00:03:12,640 --> 00:03:16,400 difficult usually people who really want 96 00:03:14,799 --> 00:03:18,799 something are ready to do whatever it 97 00:03:16,400 --> 00:03:20,360 takes in the right manner so ask 98 00:03:18,799 --> 00:03:22,560 yourself write in a list what's a 99 00:03:20,360 --> 00:03:24,280 priority in your life in general do this 100 00:03:22,560 --> 00:03:25,879 exercise and do it right now if you 101 00:03:24,280 --> 00:03:27,640 cannot even do that exercise click out 102 00:03:25,879 --> 00:03:29,159 goodbye I'll see you in the next video 103 00:03:27,640 --> 00:03:30,680 but if you can write in your list hey 104 00:03:29,159 --> 00:03:32,799 what's the most important maybe it's 105 00:03:30,680 --> 00:03:34,360 your family and you need to ask okay 106 00:03:32,799 --> 00:03:36,319 what's more important right now maybe is 107 00:03:34,360 --> 00:03:38,319 it making money and your work or is it 108 00:03:36,319 --> 00:03:40,280 your health if it's your health if your 109 00:03:38,319 --> 00:03:42,599 health falls in the first or second 110 00:03:40,280 --> 00:03:44,439 priority in terms of work your family 111 00:03:42,599 --> 00:03:46,159 and everything else going on in your 112 00:03:44,439 --> 00:03:48,680 life maybe you're a student maybe you 113 00:03:46,159 --> 00:03:50,480 need to pass so maybe your family's 114 00:03:48,680 --> 00:03:52,120 maybe spending time with your family's 115 00:03:50,480 --> 00:03:54,239 number one getting good grades in 116 00:03:52,120 --> 00:03:56,280 universities number two maybe finding a 117 00:03:54,239 --> 00:03:58,840 girlfriend is number three and getting 118 00:03:56,280 --> 00:04:00,599 in shape is number four don't waste your 119 00:03:58,840 --> 00:04:01,879 time that's what happens with a lot of 120 00:04:00,599 --> 00:04:03,319 people and then they fail and they start 121 00:04:01,879 --> 00:04:04,519 eating terribly because they get so 122 00:04:03,319 --> 00:04:06,200 upset because they don't see the weight 123 00:04:04,519 --> 00:04:07,879 scale go down and they end up getting 124 00:04:06,200 --> 00:04:10,319 more weight so figure out where this 125 00:04:07,879 --> 00:04:12,480 Falls in your priority finally after you 126 00:04:10,319 --> 00:04:14,599 figured out okay Mike it is in my top 127 00:04:12,480 --> 00:04:16,320 two step one is done you've come to the 128 00:04:14,599 --> 00:04:17,798 mindset that this is important to you 129 00:04:16,320 --> 00:04:19,478 when you need to make a difference the 130 00:04:17,798 --> 00:04:21,560 second thing you need to interpret 131 00:04:19,478 --> 00:04:23,120 mindset wise is how much time are you 132 00:04:21,560 --> 00:04:25,440 going to give yourself those who decide 133 00:04:23,120 --> 00:04:28,880 to give themselves 1 month typically go 134 00:04:25,440 --> 00:04:31,160 for surgery liposuction gastric bypass 135 00:04:28,880 --> 00:04:32,400 balloon maybe a zemp the people who 136 00:04:31,160 --> 00:04:34,320 decide that they want to give themselves 137 00:04:32,400 --> 00:04:36,320 2 months to get into shape are the 138 00:04:34,320 --> 00:04:38,919 people who end up doing things that 139 00:04:36,320 --> 00:04:40,960 aren't sustainable the keto diet juice 140 00:04:38,919 --> 00:04:43,159 cleansing water fast herbal life 141 00:04:40,960 --> 00:04:45,880 challenges and typically those people 142 00:04:43,159 --> 00:04:48,120 who give themselves 2 months and 1 month 143 00:04:45,880 --> 00:04:49,759 those people typically fail and CU 144 00:04:48,120 --> 00:04:51,720 they're in so much pain they end up 145 00:04:49,759 --> 00:04:53,520 trying new things which I totally get 146 00:04:51,720 --> 00:04:55,720 that's life you know you try things you 147 00:04:53,520 --> 00:04:57,880 fail you try again so there's no problem 148 00:04:55,720 --> 00:05:00,280 with that but the people who decide to 149 00:04:57,880 --> 00:05:02,919 give themselves 3 months 4 months 5 150 00:05:00,280 --> 00:05:05,360 months who give their body Grace and 151 00:05:02,919 --> 00:05:07,160 understand it will take time to be able 152 00:05:05,360 --> 00:05:09,080 to get into the goal the shape of my 153 00:05:07,160 --> 00:05:10,880 life because it took time for me to gain 154 00:05:09,080 --> 00:05:12,280 the weight it didn't happen overnight 155 00:05:10,880 --> 00:05:14,160 those are the people that will see most 156 00:05:12,280 --> 00:05:16,560 success because they're patient and they 157 00:05:14,160 --> 00:05:18,919 will continuously practice the correct 158 00:05:16,560 --> 00:05:20,880 habits necessary so that they can 159 00:05:18,919 --> 00:05:22,759 finally get lead and this is what I mean 160 00:05:20,880 --> 00:05:24,960 by mindset and psychology figure out 161 00:05:22,759 --> 00:05:26,120 your priority all right and then finally 162 00:05:24,960 --> 00:05:28,280 figure out how much time you're willing 163 00:05:26,120 --> 00:05:30,800 to dedicate if it's in your top two of 164 00:05:28,280 --> 00:05:32,479 your priority list you're luck if it's 165 00:05:30,800 --> 00:05:34,360 three let's say it's maybe third right 166 00:05:32,479 --> 00:05:35,720 maybe let's say it's third I'm not even 167 00:05:34,360 --> 00:05:37,759 going to give you going to give you 168 00:05:35,720 --> 00:05:39,840 example if it's third in your list then 169 00:05:37,759 --> 00:05:41,840 all you need to do is just give yourself 170 00:05:39,840 --> 00:05:44,159 more time this way you won't be 171 00:05:41,840 --> 00:05:47,240 frustrated and you won't give up too 172 00:05:44,159 --> 00:05:48,720 soon so it is pain and priority and the 173 00:05:47,240 --> 00:05:50,360 second thing is time now that we've 174 00:05:48,720 --> 00:05:52,120 established this you're willing to give 175 00:05:50,360 --> 00:05:53,840 yourself 3 months to 4 months you're 176 00:05:52,120 --> 00:05:55,400 willing to dedicate your life to being 177 00:05:53,840 --> 00:05:57,880 able to get into great shape because you 178 00:05:55,400 --> 00:06:00,080 know it's a life-changing experience I 179 00:05:57,880 --> 00:06:02,280 call getting in shape being pre-written 180 00:06:00,080 --> 00:06:05,160 and I don't mean only rich in wealth I 181 00:06:02,280 --> 00:06:07,479 mean rich in who you can be as a human 182 00:06:05,160 --> 00:06:08,960 being rich in the value you can give to 183 00:06:07,479 --> 00:06:10,599 your family because now you know how to 184 00:06:08,960 --> 00:06:12,280 get into shape you can get everyone in 185 00:06:10,599 --> 00:06:13,720 your family in shape as well and 186 00:06:12,280 --> 00:06:15,720 research has shown this if someone in 187 00:06:13,720 --> 00:06:17,479 your family gets in shape the chances 188 00:06:15,720 --> 00:06:19,720 that everyone else around you gets in 189 00:06:17,479 --> 00:06:21,560 shape is so much higher raise the 190 00:06:19,720 --> 00:06:23,120 standard for yourself financially and 191 00:06:21,560 --> 00:06:26,240 for your family now that that's out of 192 00:06:23,120 --> 00:06:28,440 the way Come with me now let's figure 193 00:06:26,240 --> 00:06:29,720 out how to really establish a caloric 194 00:06:28,440 --> 00:06:31,919 deficit I'm going to use a client in 195 00:06:29,720 --> 00:06:34,400 mine his name is Gary and I'm going to 196 00:06:31,919 --> 00:06:36,919 use the exact metrics he gave me when he 197 00:06:34,400 --> 00:06:39,039 started with me this won't be the exact 198 00:06:36,919 --> 00:06:40,520 way I build someone's caloric deficit in 199 00:06:39,039 --> 00:06:42,639 their diet and I'm going to show you the 200 00:06:40,520 --> 00:06:44,360 logic so you can literally copy what I'm 201 00:06:42,639 --> 00:06:45,960 doing here and do it for yourself so you 202 00:06:44,360 --> 00:06:47,039 can get rid of your belly fat and 203 00:06:45,960 --> 00:06:50,759 finally get 204 00:06:47,039 --> 00:06:52,960 neat okay so let's figure out what you 205 00:06:50,759 --> 00:06:54,800 need to do to finally be able to get 206 00:06:52,960 --> 00:06:57,520 lean what you need to do and I'm telling 207 00:06:54,800 --> 00:06:59,039 you don't try and do something different 208 00:06:57,520 --> 00:07:01,840 compared to what I'm doing literally 209 00:06:59,039 --> 00:07:03,680 copy exactly what I do and I'll explain 210 00:07:01,840 --> 00:07:05,479 why right so I want you to open your 211 00:07:03,680 --> 00:07:07,319 laptop and I'm going to put these links 212 00:07:05,479 --> 00:07:08,759 in the description of the video now the 213 00:07:07,319 --> 00:07:11,240 resources we're going to use we're going 214 00:07:08,759 --> 00:07:14,000 to use my website scys science.com we're 215 00:07:11,240 --> 00:07:15,720 also going to use Ai and we're finally 216 00:07:14,000 --> 00:07:17,400 also going to use another calculator all 217 00:07:15,720 --> 00:07:19,199 of these are free now to give you the 218 00:07:17,400 --> 00:07:20,800 details of the person I'm going to use 219 00:07:19,199 --> 00:07:22,680 and you can make the exact same I'm 220 00:07:20,800 --> 00:07:26,520 going to use a client of mine called 221 00:07:22,680 --> 00:07:29,759 Gary Gary's male he's 45 years old he 222 00:07:26,520 --> 00:07:34,400 196.7 lb which is equivalent to 89.2 2 223 00:07:29,759 --> 00:07:36,319 kg he's 511 which is 180 cm and he has 224 00:07:34,400 --> 00:07:38,120 decided he's going to train five times 225 00:07:36,319 --> 00:07:41,120 in the week all we need to do and that's 226 00:07:38,120 --> 00:07:42,680 the info you need your gender your age 227 00:07:41,120 --> 00:07:44,240 weight height and how many times you're 228 00:07:42,680 --> 00:07:49,520 going to train I'm going to input this 229 00:07:44,240 --> 00:07:53,680 details in here so 45 his height 180 cm 230 00:07:49,520 --> 00:07:56,599 and he's male and in kilog his weight is 231 00:07:53,680 --> 00:07:59,000 going to be 89.2 232 00:07:56,599 --> 00:08:00,240 89.2 and as you can see this BMR 233 00:07:59,000 --> 00:08:03,039 calculator 234 00:08:00,240 --> 00:08:05,560 is calculating how many calories his 235 00:08:03,039 --> 00:08:07,759 body Burns at rest right because again 236 00:08:05,560 --> 00:08:09,960 we need to get this number for if I just 237 00:08:07,759 --> 00:08:12,240 laid on a bed the entire day how many 238 00:08:09,960 --> 00:08:14,639 calories will my body burn and this will 239 00:08:12,240 --> 00:08:17,319 change based off of how tall you are how 240 00:08:14,639 --> 00:08:20,960 much you weigh in your gender so we're 241 00:08:17,319 --> 00:08:23,280 also going to factor in his activity 242 00:08:20,960 --> 00:08:25,039 what type of movement is he doing right 243 00:08:23,280 --> 00:08:26,599 how much okay we now figured out how 244 00:08:25,039 --> 00:08:29,280 much his body is doing when it's doing 245 00:08:26,599 --> 00:08:31,280 nothing let's have a general estimation 246 00:08:29,280 --> 00:08:33,200 of how much he's doing when he's moving 247 00:08:31,280 --> 00:08:35,200 around and exercising and the easiest 248 00:08:33,200 --> 00:08:36,799 way we do this is by determining how 249 00:08:35,200 --> 00:08:39,640 many workouts you're going to do per 250 00:08:36,799 --> 00:08:41,959 week because Gary is training five times 251 00:08:39,640 --> 00:08:44,200 in the week I consider this person to be 252 00:08:41,959 --> 00:08:46,920 active right so I'm going to put him at 253 00:08:44,200 --> 00:08:49,240 that now the BMR calculator here on my 254 00:08:46,920 --> 00:08:51,399 website has given him 255 00:08:49,240 --> 00:08:52,959 2785 so I'm going to copy that and I'm 256 00:08:51,399 --> 00:08:54,800 going to put that here in a note you 257 00:08:52,959 --> 00:08:57,959 guys are seeing my screen here I'm going 258 00:08:54,800 --> 00:09:00,760 to put your s SPS and that is his 259 00:08:57,959 --> 00:09:03,440 maintenance so then let's go to chat 260 00:09:00,760 --> 00:09:06,000 let's go to the AI and I'm literally 261 00:09:03,440 --> 00:09:07,800 going to just copy the details and I'm 262 00:09:06,000 --> 00:09:13,480 going to paste it here I'm going to 263 00:09:07,800 --> 00:09:15,040 say you are an expert health and 264 00:09:13,480 --> 00:09:19,519 fitness 265 00:09:15,040 --> 00:09:21,120 coach give me the 266 00:09:19,519 --> 00:09:26,040 total 267 00:09:21,120 --> 00:09:28,160 daily energy expenditure for the 268 00:09:26,040 --> 00:09:30,040 following 269 00:09:28,160 --> 00:09:32,720 information right and I'm just going to 270 00:09:30,040 --> 00:09:34,320 paste that that note and literally just 271 00:09:32,720 --> 00:09:36,680 write the exact same thing but with your 272 00:09:34,320 --> 00:09:42,440 own details right and I'm going to press 273 00:09:36,680 --> 00:09:42,440 enter so the AI has given Gary 274 00:09:42,800 --> 00:09:47,680 2,787 so we're just going to put that 275 00:09:44,880 --> 00:09:47,680 here 276 00:09:48,000 --> 00:09:54,120 2,787 and as you can see they are 277 00:09:51,399 --> 00:09:56,040 roughly the same and again all these 278 00:09:54,120 --> 00:09:58,200 numbers are in theory they're all using 279 00:09:56,040 --> 00:09:59,839 the same equation to calculate this 280 00:09:58,200 --> 00:10:01,399 right and I'm not even going to go into 281 00:09:59,839 --> 00:10:03,560 the detail cuz all you need to do is 282 00:10:01,399 --> 00:10:06,760 click on the links and save yourself the 283 00:10:03,560 --> 00:10:09,560 time now we know how many calories Gary 284 00:10:06,760 --> 00:10:13,079 needs to eat to maintain his weight 285 00:10:09,560 --> 00:10:15,640 right so his maintenance calories is on 286 00:10:13,079 --> 00:10:18,000 average right and what I like to do and 287 00:10:15,640 --> 00:10:20,279 this is my logic I like to round it off 288 00:10:18,000 --> 00:10:22,079 and I'm just going to simplify it so my 289 00:10:20,279 --> 00:10:25,120 calculator said 290 00:10:22,079 --> 00:10:27,959 2785 the calculator.net said 291 00:10:25,120 --> 00:10:31,240 2790 the AI said 292 00:10:27,959 --> 00:10:32,440 2782 all I'm going to do to simplify it 293 00:10:31,240 --> 00:10:34,720 and it's not going to make a big 294 00:10:32,440 --> 00:10:37,519 difference is I'll just round it off to 295 00:10:34,720 --> 00:10:40,000 2,800 so to make it easier for you just 296 00:10:37,519 --> 00:10:42,279 round it off now we know what his 297 00:10:40,000 --> 00:10:45,000 maintenance calories is that is the 298 00:10:42,279 --> 00:10:47,760 amount of food and calories you can eat 299 00:10:45,000 --> 00:10:49,959 every day to maintain the weight that he 300 00:10:47,760 --> 00:10:52,680 currently has but we don't want that we 301 00:10:49,959 --> 00:10:55,079 want to lose fat now this is 5 lbs of 302 00:10:52,680 --> 00:10:57,600 fat this is 5 lbs of muscle just to give 303 00:10:55,079 --> 00:10:59,480 you guys a estimation let's assume this 304 00:10:57,600 --> 00:11:01,000 is a pound of fat to lose a pound of 305 00:10:59,480 --> 00:11:03,920 research has shown if I were to take a 306 00:11:01,000 --> 00:11:05,680 fire just in basic terms and burn it all 307 00:11:03,920 --> 00:11:09,200 to lose a pound of fat if I want it to 308 00:11:05,680 --> 00:11:11,120 disappear it's 3,500 calories and to 309 00:11:09,200 --> 00:11:13,639 lose a pound in a week we need to be in 310 00:11:11,120 --> 00:11:15,399 a caloric deficit of 3,500 calories a 311 00:11:13,639 --> 00:11:18,120 week and the simple way we can do that 312 00:11:15,399 --> 00:11:21,320 is saying 3,500 divided by 7 days in the 313 00:11:18,120 --> 00:11:22,240 week which will give us 500 so simply we 314 00:11:21,320 --> 00:11:26,040 will do 315 00:11:22,240 --> 00:11:28,399 2,800 Min - 500 and that should put us 316 00:11:26,040 --> 00:11:31,120 in a caloric deficit to lose one pound 317 00:11:28,399 --> 00:11:33,040 of fat a week and I only want you to 318 00:11:31,120 --> 00:11:34,959 have the objective of losing one pound 319 00:11:33,040 --> 00:11:36,480 of fat a week like I said once you've 320 00:11:34,959 --> 00:11:38,760 agreed that you want to give your body 321 00:11:36,480 --> 00:11:41,200 time this is the easiest way to go about 322 00:11:38,760 --> 00:11:43,399 it if you're a professional like myself 323 00:11:41,200 --> 00:11:45,800 then you can do more and you know the 324 00:11:43,399 --> 00:11:47,360 effects of doing more but now we 325 00:11:45,800 --> 00:11:51,200 understand okay I'm going to be in a 326 00:11:47,360 --> 00:11:55,480 caloric deficit of 500 right so 327 00:11:51,200 --> 00:11:57,959 2800 minus 500 is going to give us 328 00:11:55,480 --> 00:11:59,480 2,300 so now we've done the biggest 329 00:11:57,959 --> 00:12:01,639 thing we understand how many many 330 00:11:59,480 --> 00:12:04,720 calories I need to eat every day so I 331 00:12:01,639 --> 00:12:06,600 can lose a pound of fat per week but 332 00:12:04,720 --> 00:12:08,959 let's say a pound of weight now the next 333 00:12:06,600 --> 00:12:11,040 places like Mike okay I now know how 334 00:12:08,959 --> 00:12:13,560 many calories I need to eat to lose 335 00:12:11,040 --> 00:12:15,560 weight what about the macros the macros 336 00:12:13,560 --> 00:12:17,760 and why this is important the protein 337 00:12:15,560 --> 00:12:19,279 carbs and fats those three things all 338 00:12:17,760 --> 00:12:21,440 have its function protein to build 339 00:12:19,279 --> 00:12:23,399 muscle carbs for energy and fat for 340 00:12:21,440 --> 00:12:24,760 hormonal regulation now we want to get 341 00:12:23,399 --> 00:12:27,160 the perfect amount and you want to do 342 00:12:24,760 --> 00:12:30,399 this scientifically the way I would so 343 00:12:27,160 --> 00:12:32,920 the very easy way and I say this for 90% 344 00:12:30,399 --> 00:12:34,800 of you is to give yourself 1 g of 345 00:12:32,920 --> 00:12:37,199 protein per pound of body weight 346 00:12:34,800 --> 00:12:39,440 considering you don't have any kidney 347 00:12:37,199 --> 00:12:43,480 issues or liver issues if you're a 348 00:12:39,440 --> 00:12:45,639 healthy male or female then please just 349 00:12:43,480 --> 00:12:47,240 follow one G per pound of body weight 350 00:12:45,639 --> 00:12:51,040 with that being said now we can 351 00:12:47,240 --> 00:12:54,000 calculate our macro so Gary's 352 00:12:51,040 --> 00:12:55,279 196.7 lb right so technically I should 353 00:12:54,000 --> 00:12:58,120 give Gary 354 00:12:55,279 --> 00:13:00,320 196.7 g of protein but again I want to 355 00:12:58,120 --> 00:13:01,519 make this easy so so from my experience 356 00:13:00,320 --> 00:13:03,480 and it's not going to make a big 357 00:13:01,519 --> 00:13:05,880 difference what makes a big difference 358 00:13:03,480 --> 00:13:09,000 is that you follow the plan I'm going to 359 00:13:05,880 --> 00:13:11,040 give Gary 200 100 g of protein I am just 360 00:13:09,000 --> 00:13:13,639 rounding that off what we're going to 361 00:13:11,040 --> 00:13:15,519 need to figure out the rest we do want 362 00:13:13,639 --> 00:13:16,920 to know how many calories there are so 363 00:13:15,519 --> 00:13:18,880 just for General reference guys if you 364 00:13:16,920 --> 00:13:21,880 don't know maybe you do maybe you're a 365 00:13:18,880 --> 00:13:24,360 genius 1 g of protein is equal to 4 366 00:13:21,880 --> 00:13:27,800 calories 1 G of carbs is equal to 4 367 00:13:24,360 --> 00:13:29,320 calories 1 G of fat is equal to 9 so now 368 00:13:27,800 --> 00:13:32,000 I know that I'm going to give give 369 00:13:29,320 --> 00:13:33,880 myself 200 g of protein and to figure 370 00:13:32,000 --> 00:13:36,600 out how much that is in calories is 371 00:13:33,880 --> 00:13:38,600 going to be 200 multiplied by 4 the 372 00:13:36,600 --> 00:13:42,639 total calories that's going towards my 373 00:13:38,600 --> 00:13:44,519 protein in my diet is going to be 2 800 374 00:13:42,639 --> 00:13:46,399 calories right so I'm just going to 375 00:13:44,519 --> 00:13:48,240 write that down so now we figured out 376 00:13:46,399 --> 00:13:49,800 the protein now you say okay cool what's 377 00:13:48,240 --> 00:13:51,759 the next thing we figure out we need to 378 00:13:49,800 --> 00:13:54,680 figure out how many grams of fats we're 379 00:13:51,759 --> 00:13:56,800 going to eat now the easy way to do this 380 00:13:54,680 --> 00:13:58,680 and now when I work with someone I try 381 00:13:56,800 --> 00:14:00,639 and determine like what foods they enjoy 382 00:13:58,680 --> 00:14:02,199 some people like more fattier Foods some 383 00:14:00,639 --> 00:14:05,079 people like Less fattier Foods and they 384 00:14:02,199 --> 00:14:07,360 prefer carbs at the very low end do not 385 00:14:05,079 --> 00:14:10,880 go lower than this please just give 386 00:14:07,360 --> 00:14:13,160 yourself 20% of your total calories 387 00:14:10,880 --> 00:14:16,320 towards carbs which is just some simple 388 00:14:13,160 --> 00:14:18,160 mathematics we determined 2300 is how 389 00:14:16,320 --> 00:14:21,079 many calories I'm going to eat and I 390 00:14:18,160 --> 00:14:23,480 want to eat 20% of that right which is2 391 00:14:21,079 --> 00:14:26,399 multiply that by 02 and that's going to 392 00:14:23,480 --> 00:14:28,600 give you 460 calories right that's how 393 00:14:26,399 --> 00:14:30,480 much is going to go towards fats and 394 00:14:28,600 --> 00:14:32,440 we're going to just put that here we 395 00:14:30,480 --> 00:14:35,240 also want to know okay how many grams of 396 00:14:32,440 --> 00:14:37,720 fat is that Mike well we know that 1 G 397 00:14:35,240 --> 00:14:40,720 of fat is equal to 9 calories so to 398 00:14:37,720 --> 00:14:44,120 figure this out we're going to do 460 / 399 00:14:40,720 --> 00:14:46,240 by 9 so divide it by 9 and that is going 400 00:14:44,120 --> 00:14:49,839 to give us 401 00:14:46,240 --> 00:14:52,560 51.1 repeated right so what I'm going to 402 00:14:49,839 --> 00:14:55,720 do to make it easy I am just going to 403 00:14:52,560 --> 00:14:58,680 say 50 g again I'm just trying to make 404 00:14:55,720 --> 00:15:00,440 this easy 50 51 it's really not going to 405 00:14:58,680 --> 00:15:02,880 make a difference if you like measure 406 00:15:00,440 --> 00:15:04,880 that it's you can't even see it in olive 407 00:15:02,880 --> 00:15:06,399 oil so little but that's just how I make 408 00:15:04,880 --> 00:15:08,639 it easy so I'm just going to say I'm 409 00:15:06,399 --> 00:15:10,320 going to give myself 50 g so to figure 410 00:15:08,639 --> 00:15:13,959 out how many calories that is I'm going 411 00:15:10,320 --> 00:15:15,360 to say 50 multiplied by multiplied by 9 412 00:15:13,959 --> 00:15:18,320 right to figure out how many total 413 00:15:15,360 --> 00:15:20,160 calories so 450 is going to go towards 414 00:15:18,320 --> 00:15:23,160 fats so 415 00:15:20,160 --> 00:15:25,360 450 okay Mike how do I determine how 416 00:15:23,160 --> 00:15:28,480 much carbs I'm eating and this is where 417 00:15:25,360 --> 00:15:30,920 people get it wildly inaccurate they're 418 00:15:28,480 --> 00:15:32,399 like it's too much carbs I'm I'm afraid 419 00:15:30,920 --> 00:15:34,639 you're just traumatized because you 420 00:15:32,399 --> 00:15:36,440 don't have good habits carbs are good 421 00:15:34,639 --> 00:15:38,720 for you especially if you're eating it 422 00:15:36,440 --> 00:15:41,920 at the correct amount your brain 423 00:15:38,720 --> 00:15:43,920 utilizes carbohydrates imagine every 424 00:15:41,920 --> 00:15:45,720 time you're undereating carbohydrates 425 00:15:43,920 --> 00:15:47,600 severely your brain isn't functioning 426 00:15:45,720 --> 00:15:49,079 optimally every time you're not giving 427 00:15:47,600 --> 00:15:51,120 yourself enough carbohydrates you're not 428 00:15:49,079 --> 00:15:52,959 training strong enough you it makes you 429 00:15:51,120 --> 00:15:54,720 weak it makes you not want to move and 430 00:15:52,959 --> 00:15:57,079 then you wonder why am I not burning 431 00:15:54,720 --> 00:15:59,079 calories you need to move too a caloric 432 00:15:57,079 --> 00:16:00,639 deficit is all about burning more 433 00:15:59,079 --> 00:16:03,680 calories than what you're eating you 434 00:16:00,639 --> 00:16:05,519 could start moving more and burn fat 435 00:16:03,680 --> 00:16:07,600 that way right without getting onto a 436 00:16:05,519 --> 00:16:08,600 rant right we're going to solve for x 437 00:16:07,600 --> 00:16:10,720 now now we're going to figure out the 438 00:16:08,600 --> 00:16:12,800 carbs so we basically give the rest of 439 00:16:10,720 --> 00:16:15,240 our calories towards carbs so we take 440 00:16:12,800 --> 00:16:17,720 2,300 everything we have and then we're 441 00:16:15,240 --> 00:16:19,319 going to minus that by 450 that's the 442 00:16:17,720 --> 00:16:21,600 fats and then if you remember I'm going 443 00:16:19,319 --> 00:16:23,160 to minus that by 800 cuz that's the 444 00:16:21,600 --> 00:16:25,720 total calories that's going towards my 445 00:16:23,160 --> 00:16:27,880 protein which means the rest of my 446 00:16:25,720 --> 00:16:30,480 calories that goes towards carbs is 447 00:16:27,880 --> 00:16:32,920 equivalent to one 1,50 and then I'm 448 00:16:30,480 --> 00:16:35,160 going to divide that by 4 and that's 449 00:16:32,920 --> 00:16:38,199 going to give me 450 00:16:35,160 --> 00:16:39,920 262.50 what I will do I'm just going to 451 00:16:38,199 --> 00:16:43,639 round it off to 452 00:16:39,920 --> 00:16:45,440 263 to make it easy again so 263 that's 453 00:16:43,639 --> 00:16:47,240 the total amount of carbs we're going to 454 00:16:45,440 --> 00:16:49,639 eat 455 00:16:47,240 --> 00:16:53,480 263 right and I'm just going to write 456 00:16:49,639 --> 00:16:56,120 1050 and voila you have your Macros I 457 00:16:53,480 --> 00:16:58,120 figured it out literally copy me 1 g of 458 00:16:56,120 --> 00:17:00,319 protein per pound of body weight 20% of 459 00:16:58,120 --> 00:17:02,720 your total Cal towards your fats and 460 00:17:00,319 --> 00:17:04,760 then finally the rest figure out for X 461 00:17:02,720 --> 00:17:06,760 so you can figure out your carbs now you 462 00:17:04,760 --> 00:17:08,199 guys when you when you figure this out 463 00:17:06,760 --> 00:17:10,079 finally you're like you know what that's 464 00:17:08,199 --> 00:17:12,319 too much carbs I'm going to cut it down 465 00:17:10,079 --> 00:17:14,520 no don't do that it's what the science 466 00:17:12,319 --> 00:17:17,919 said just follow the science I won't 467 00:17:14,520 --> 00:17:19,599 even go into aand but why I say if you 468 00:17:17,919 --> 00:17:21,319 give yourself more time you'll actually 469 00:17:19,599 --> 00:17:22,959 follow a plan and you won't try and do 470 00:17:21,319 --> 00:17:24,919 shortcuts here and there because the 471 00:17:22,959 --> 00:17:26,599 biggest thing I've seen with people 472 00:17:24,919 --> 00:17:29,880 especially who want to work with me is 473 00:17:26,599 --> 00:17:32,080 that they either are eating way too much 474 00:17:29,880 --> 00:17:33,520 or way too little way too much is 475 00:17:32,080 --> 00:17:35,559 they're gaining weight because they're 476 00:17:33,520 --> 00:17:38,080 cheating on the weekend they're binging 477 00:17:35,559 --> 00:17:40,320 Etc and way too little is that their 478 00:17:38,080 --> 00:17:41,880 metabolism adapts to all those little 479 00:17:40,320 --> 00:17:43,440 calories and then they find themselves 480 00:17:41,880 --> 00:17:45,039 in a rock in a hard place and then 481 00:17:43,440 --> 00:17:47,200 they're too fearful of eating a little 482 00:17:45,039 --> 00:17:48,720 bit more cuz it's like online it's being 483 00:17:47,200 --> 00:17:50,080 perpetuated that you need to be in a 484 00:17:48,720 --> 00:17:52,280 caloric deficit and that's all in your 485 00:17:50,080 --> 00:17:55,000 mind I need to eat very little really 486 00:17:52,280 --> 00:17:58,080 just trust the science just trust it if 487 00:17:55,000 --> 00:17:59,919 you finally want to be able to get to 488 00:17:58,080 --> 00:18:02,159 your goal you finally want to reach your 489 00:17:59,919 --> 00:18:04,960 dream body your dream physique you want 490 00:18:02,159 --> 00:18:08,080 to be like my clients Shannon Sandra 491 00:18:04,960 --> 00:18:10,280 Amanda hiy you finally want to work with 492 00:18:08,080 --> 00:18:13,200 someone who's going to guarantee results 493 00:18:10,280 --> 00:18:15,200 then go into the description of my video 494 00:18:13,200 --> 00:18:17,320 and fill out the application I work with 495 00:18:15,200 --> 00:18:18,880 busy professionals who are prepared to 496 00:18:17,320 --> 00:18:22,080 invest in themselves and want a 497 00:18:18,880 --> 00:18:24,600 guaranteed result and that knows that 498 00:18:22,080 --> 00:18:26,679 their health is priority and it knows 499 00:18:24,600 --> 00:18:29,200 that doing this transformation will not 500 00:18:26,679 --> 00:18:30,960 only help them and for you lady that 501 00:18:29,200 --> 00:18:32,320 won't only help you but that's going to 502 00:18:30,960 --> 00:18:34,000 help your entire family cuz you're going 503 00:18:32,320 --> 00:18:35,360 to cook better for your husband you're 504 00:18:34,000 --> 00:18:37,440 going to know exactly what to give to 505 00:18:35,360 --> 00:18:39,440 your kids if that is you you're a busy 506 00:18:37,440 --> 00:18:41,440 mom and you want to get results for you 507 00:18:39,440 --> 00:18:42,799 and your family fill out the application 508 00:18:41,440 --> 00:18:45,840 and I'll jump on a call with you so I 509 00:18:42,799 --> 00:18:48,720 can gather all this data and even more 510 00:18:45,840 --> 00:18:50,720 okay now we've figured out the 511 00:18:48,720 --> 00:18:53,720 complicated stuff now it's putting it 512 00:18:50,720 --> 00:18:55,280 into practice this is what people 513 00:18:53,720 --> 00:18:57,000 struggle with and I'm going to show you 514 00:18:55,280 --> 00:18:59,280 how easy it is I'm going to open my 515 00:18:57,000 --> 00:19:01,720 fitness pal now I'm just going to use my 516 00:18:59,280 --> 00:19:03,840 fitness pal you can use any app you like 517 00:19:01,720 --> 00:19:06,120 there's lose it there's an app by Jeff 518 00:19:03,840 --> 00:19:08,520 nippard it's called macro Factor I've 519 00:19:06,120 --> 00:19:11,240 never used it but I've heard it's good 520 00:19:08,520 --> 00:19:13,120 give that a go it's also paid but 521 00:19:11,240 --> 00:19:15,440 nonetheless but I'm going to use my 522 00:19:13,120 --> 00:19:17,440 fitness pal cuz it's what I've utilized 523 00:19:15,440 --> 00:19:19,120 my entire life so first you're going to 524 00:19:17,440 --> 00:19:21,520 go to more and you're going to go to 525 00:19:19,120 --> 00:19:23,200 goals and you're going to go to calories 526 00:19:21,520 --> 00:19:26,600 and what I'm going to do I'm going to 527 00:19:23,200 --> 00:19:29,200 set the macros that I calculated earlier 528 00:19:26,600 --> 00:19:30,360 so we determined that protein was going 529 00:19:29,200 --> 00:19:33,240 to be at 530 00:19:30,360 --> 00:19:36,080 200 and I'm going to put that here and 531 00:19:33,240 --> 00:19:38,919 we said fats is going to be 50 and I 532 00:19:36,080 --> 00:19:40,760 said that my carbs are going to be 2 63 533 00:19:38,919 --> 00:19:43,760 and that gives us exactly 534 00:19:40,760 --> 00:19:46,280 232 calories and I'm going to check and 535 00:19:43,760 --> 00:19:49,240 that is fine guys like 536 00:19:46,280 --> 00:19:51,200 2,32 don't get so obsessed with the 537 00:19:49,240 --> 00:19:53,039 little little detail just cover the 538 00:19:51,200 --> 00:19:55,400 basics first and I'm going to now show 539 00:19:53,039 --> 00:19:57,679 you how to build a meal plan I'm going 540 00:19:55,400 --> 00:19:59,080 to show you how to build a meal plan and 541 00:19:57,679 --> 00:20:00,880 what you should do and I'm going to take 542 00:19:59,080 --> 00:20:02,600 things out of my fridge I have some of 543 00:20:00,880 --> 00:20:07,080 the stuff here that I took out to just 544 00:20:02,600 --> 00:20:09,520 show you guys but we generally like the 545 00:20:07,080 --> 00:20:12,159 the ideas I have is that at Max I want 546 00:20:09,520 --> 00:20:14,840 about 50 g of protein per meal so if I 547 00:20:12,159 --> 00:20:17,919 have 200 g of protein I maybe want four 548 00:20:14,840 --> 00:20:19,919 meals at least if I'm maybe 150 lb and 549 00:20:17,919 --> 00:20:21,880 I'm eating 150 at least three meals 550 00:20:19,919 --> 00:20:23,760 right so each meal can have 50 g of 551 00:20:21,880 --> 00:20:26,480 protein but I'm going to do this very 552 00:20:23,760 --> 00:20:28,840 simple we are first going to have oats 553 00:20:26,480 --> 00:20:30,799 and you know what I decided I'm going to 554 00:20:28,840 --> 00:20:32,400 have protein oats so I'm going to take 555 00:20:30,799 --> 00:20:36,039 out the ingredients that's going to be 556 00:20:32,400 --> 00:20:39,120 necessary for my protein oats and I'm 557 00:20:36,039 --> 00:20:40,600 going to make protein oats this way so 558 00:20:39,120 --> 00:20:42,799 I'm going to add this protein powder to 559 00:20:40,600 --> 00:20:44,640 the oats I'm going to have my oats here 560 00:20:42,799 --> 00:20:46,039 I'm also going to add milk the next 561 00:20:44,640 --> 00:20:48,280 thing you're going to utilize is a 562 00:20:46,039 --> 00:20:51,080 weight scale because it's very very 563 00:20:48,280 --> 00:20:52,880 important to make sure that you're 564 00:20:51,080 --> 00:20:54,720 tracking everything accurately and what 565 00:20:52,880 --> 00:20:57,320 I recommend for all you lazy people I'm 566 00:20:54,720 --> 00:20:58,840 lazy too just track one day so I'll 567 00:20:57,320 --> 00:21:01,120 track all of this and then I'll eat eat 568 00:20:58,840 --> 00:21:02,799 the same food every day and then when 569 00:21:01,120 --> 00:21:04,320 you get bored you can change it and the 570 00:21:02,799 --> 00:21:05,799 cool thing is let's say you don't want 571 00:21:04,320 --> 00:21:06,960 oats for breakfast but you want to eat 572 00:21:05,799 --> 00:21:09,760 the rest of the meals you can just 573 00:21:06,960 --> 00:21:11,760 delete all the stuff from oats and you 574 00:21:09,760 --> 00:21:14,200 can put something else that will fit so 575 00:21:11,760 --> 00:21:16,240 now let's figure this out so I'm going 576 00:21:14,200 --> 00:21:17,960 to go here to add food and that's a cool 577 00:21:16,240 --> 00:21:19,960 feature on here you have to pay for the 578 00:21:17,960 --> 00:21:22,159 app like invest in your health guys I'm 579 00:21:19,960 --> 00:21:24,320 not I'm I and before anyone comments 580 00:21:22,159 --> 00:21:27,360 about it's not free anymore just invest 581 00:21:24,320 --> 00:21:28,960 in your health Gan bar code and this is 582 00:21:27,360 --> 00:21:32,400 a cool feature that I really love about 583 00:21:28,960 --> 00:21:37,120 my fitness pal you can scan the barcode 584 00:21:32,400 --> 00:21:40,919 and here it says that 100 G of Oats is 585 00:21:37,120 --> 00:21:42,480 370 calories 55 carb 8 fats 14 protein 586 00:21:40,919 --> 00:21:46,039 I'm just going to eat 100 G I'll leave 587 00:21:42,480 --> 00:21:47,799 it at that and now I want to also add 588 00:21:46,039 --> 00:21:50,320 one scoop of protein so I'm just going 589 00:21:47,799 --> 00:21:51,559 to go here I'm going to take my phone 590 00:21:50,320 --> 00:21:53,720 and literally I'm going to show you guys 591 00:21:51,559 --> 00:21:56,159 How I build a plan now again I have a 592 00:21:53,720 --> 00:21:57,600 data database of over a th recipes I've 593 00:21:56,159 --> 00:21:59,120 been doing this for a decade so I'm 594 00:21:57,600 --> 00:22:02,840 showing you the simplest way I'm going 595 00:21:59,120 --> 00:22:04,720 to SC scan the protein and the the oat 596 00:22:02,840 --> 00:22:07,960 said it's going to give me 14 G one 597 00:22:04,720 --> 00:22:09,360 scoop is 27 you know what I think I want 598 00:22:07,960 --> 00:22:11,840 a little bit more protein so I'm going 599 00:22:09,360 --> 00:22:13,520 to go for two scoops Living Dangerously 600 00:22:11,840 --> 00:22:15,760 and as you can see so far it's showing 601 00:22:13,520 --> 00:22:18,200 me that there's 68 g of protein in my 602 00:22:15,760 --> 00:22:21,520 meal already so that's awesome and then 603 00:22:18,200 --> 00:22:24,120 finally what I'm going to do is I will 604 00:22:21,520 --> 00:22:25,200 have milk right I'm going to make my 605 00:22:24,120 --> 00:22:28,679 oats with some 606 00:22:25,200 --> 00:22:30,760 milk and the one this one is low fat so 607 00:22:28,679 --> 00:22:33,039 when you go to your store or in your 608 00:22:30,760 --> 00:22:35,120 household if you use oat milk no problem 609 00:22:33,039 --> 00:22:37,320 if you use almond milk no problem the 610 00:22:35,120 --> 00:22:41,200 more calorie friendly the better right 611 00:22:37,320 --> 00:22:43,159 so here it's 250 Ms uh let's say I'm 612 00:22:41,200 --> 00:22:46,400 just going to change this unit to one 613 00:22:43,159 --> 00:22:49,400 per 1 ml let's say I want about 350 Ms 614 00:22:46,400 --> 00:22:50,720 right and voila meal one done and that's 615 00:22:49,400 --> 00:22:53,679 my protein notes right so that's 616 00:22:50,720 --> 00:22:58,559 breakfast done now it tells me that I 617 00:22:53,679 --> 00:23:00,640 have 119 carbs left 36 fat 123 protein 618 00:22:58,559 --> 00:23:02,559 if you guys remember from a video I made 619 00:23:00,640 --> 00:23:05,240 and this is why my recipe videos are so 620 00:23:02,559 --> 00:23:08,400 good I made some protein tacos which I 621 00:23:05,240 --> 00:23:09,640 really liked so what I'm going to do is 622 00:23:08,400 --> 00:23:12,600 I'll show you like okay I'm going to 623 00:23:09,640 --> 00:23:15,760 make protein tacos so I'm going to do 624 00:23:12,600 --> 00:23:18,480 this low carb wrap and in tacos you need 625 00:23:15,760 --> 00:23:19,720 lean ground beef so I'm going to take 626 00:23:18,480 --> 00:23:22,520 lean ground 627 00:23:19,720 --> 00:23:27,720 beef and then you know what in those 628 00:23:22,520 --> 00:23:31,360 tacos I had tomatoes I had you know some 629 00:23:27,720 --> 00:23:33,120 iceberg lettuce this I had some pickles 630 00:23:31,360 --> 00:23:35,320 that I added in my tacos what else did I 631 00:23:33,120 --> 00:23:38,799 have Mike ah cheese yeah you know what I 632 00:23:35,320 --> 00:23:40,360 had this uh Philadelphia cheese right as 633 00:23:38,799 --> 00:23:43,039 you guys can tell because I obviously 634 00:23:40,360 --> 00:23:45,080 live in a healthy home I already have 635 00:23:43,039 --> 00:23:47,679 like these cool little snacks and stuff 636 00:23:45,080 --> 00:23:51,520 go to your local grocery store and 637 00:23:47,679 --> 00:23:53,520 search for lower calorie light lowfat 638 00:23:51,520 --> 00:23:55,200 high protein options right so these are 639 00:23:53,520 --> 00:23:57,440 the general ingredients so I'm going to 640 00:23:55,200 --> 00:23:59,200 figure out okay I want to make tacos I'm 641 00:23:57,440 --> 00:24:01,200 going to make three tacos so all I'm 642 00:23:59,200 --> 00:24:03,640 going to do is I'm going to go to diary 643 00:24:01,200 --> 00:24:06,320 and go for lunch add food scan 644 00:24:03,640 --> 00:24:10,080 barcode right I'm going to have three 645 00:24:06,320 --> 00:24:11,279 and it says here that one is 45 G right 646 00:24:10,080 --> 00:24:13,720 so I'm going to have three so I'm just 647 00:24:11,279 --> 00:24:15,480 going to put three in here and that's 648 00:24:13,720 --> 00:24:16,600 tracked for the lean ground beef right 649 00:24:15,480 --> 00:24:18,159 and I'm going to show you guys an 650 00:24:16,600 --> 00:24:20,279 example this is where experience comes 651 00:24:18,159 --> 00:24:25,080 in with your lean ground beef I usually 652 00:24:20,279 --> 00:24:26,880 go 97% lean 3% fat you see like here 653 00:24:25,080 --> 00:24:29,799 where I live they don't show you how 654 00:24:26,880 --> 00:24:31,520 lean I just look at how red it is and 655 00:24:29,799 --> 00:24:33,320 you can see there's not much fat streaks 656 00:24:31,520 --> 00:24:36,120 which is usually the lower fat version 657 00:24:33,320 --> 00:24:39,320 and this is from experience but I will 658 00:24:36,120 --> 00:24:41,320 have about 300 G of this but let's say 659 00:24:39,320 --> 00:24:43,360 for my three wraps cuz I want to bit 660 00:24:41,320 --> 00:24:46,840 let's say I'm going to put 300 G right 661 00:24:43,360 --> 00:24:48,720 so I'm going to put um lean ground beef 662 00:24:46,840 --> 00:24:50,880 and you see here cuz there's no barcode 663 00:24:48,720 --> 00:24:52,559 to scan what's cool about my fitness 664 00:24:50,880 --> 00:24:54,720 pile is you can search a food lean 665 00:24:52,559 --> 00:24:56,840 ground beef and you can search and it's 666 00:24:54,720 --> 00:24:58,120 going to give you a variety of options 667 00:24:56,840 --> 00:25:00,159 and you can see that the first one is 668 00:24:58,120 --> 00:25:04,840 very verified it's 180 calories second 669 00:25:00,159 --> 00:25:08,039 one is verified it's 196 calories at 4 o 670 00:25:04,840 --> 00:25:11,080 um they they all range one here is 170 671 00:25:08,039 --> 00:25:12,360 calories that's 92% lean um I'm going to 672 00:25:11,080 --> 00:25:14,799 put lean ground beef and then I'm going 673 00:25:12,360 --> 00:25:16,880 to write 97 right I'll just search for 674 00:25:14,799 --> 00:25:19,919 what they have there and here they have 675 00:25:16,880 --> 00:25:22,360 97% leanr beef and you can see the first 676 00:25:19,919 --> 00:25:24,799 two options 130 130 170 I'm just going 677 00:25:22,360 --> 00:25:27,200 to pick the top option and the point is 678 00:25:24,799 --> 00:25:30,120 as long as you're consistent with the 679 00:25:27,200 --> 00:25:32,039 option you choose no problem because 680 00:25:30,120 --> 00:25:34,159 next week when you've seen the result 681 00:25:32,039 --> 00:25:36,399 you can decide to just reduce the 682 00:25:34,159 --> 00:25:38,360 quantity and you've still created a a 683 00:25:36,399 --> 00:25:39,919 Delta a deficit I'm going to just change 684 00:25:38,360 --> 00:25:44,919 this to Gams cuz I'm used to that and 685 00:25:39,919 --> 00:25:49,760 I'm going to put 300 and 300 G gives me 686 00:25:44,919 --> 00:25:51,679 exactly 63.5 g of protein 10.6 G of fat 687 00:25:49,760 --> 00:25:54,120 and it comes out to a total of 688 00:25:51,679 --> 00:25:56,279 344 calories obviously there's no 689 00:25:54,120 --> 00:25:58,440 carbohydrates and protein so in a in a 690 00:25:56,279 --> 00:26:00,640 beef so I'm just going to check that 691 00:25:58,440 --> 00:26:02,600 this meal comes out so far with 692 00:26:00,640 --> 00:26:06,039 everything I've added it comes out to 693 00:26:02,600 --> 00:26:08,799 686 calories so there's 32 carb 20 fats 694 00:26:06,039 --> 00:26:11,159 86 g of protein I'm happy with that when 695 00:26:08,799 --> 00:26:12,960 it comes to veget veggies they're so low 696 00:26:11,159 --> 00:26:14,880 calorie no point in tracking it so 697 00:26:12,960 --> 00:26:17,360 veggies I generally don't track 698 00:26:14,880 --> 00:26:19,000 especially non-starchy veggies so no 699 00:26:17,360 --> 00:26:20,559 need to do that and then I'm going to 700 00:26:19,000 --> 00:26:22,720 have three of these so I'm going to go 701 00:26:20,559 --> 00:26:26,200 to add food scan 702 00:26:22,720 --> 00:26:31,960 barcode and then record that um let's 703 00:26:26,200 --> 00:26:33,399 see here one one of these is 16.6 um G 704 00:26:31,960 --> 00:26:38,000 so 705 00:26:33,399 --> 00:26:39,720 16.6 16.6 multiplied by 3 gives me 49.8 706 00:26:38,000 --> 00:26:43,000 so I'm going to put 707 00:26:39,720 --> 00:26:45,279 49.8 right and then finally guys when I 708 00:26:43,000 --> 00:26:47,360 make my wrap I like adding some sauce in 709 00:26:45,279 --> 00:26:49,080 there I'm just going to put this one now 710 00:26:47,360 --> 00:26:51,360 you can use any sauce but track your 711 00:26:49,080 --> 00:26:53,440 sauces I'll use one serving of this 712 00:26:51,360 --> 00:26:54,960 right so I'm going to go add food scan 713 00:26:53,440 --> 00:26:56,919 barcode so don't forget to track your 714 00:26:54,960 --> 00:27:00,000 sauces and your oils it's a common 715 00:26:56,919 --> 00:27:02,679 mistake I see people make so I'll maybe 716 00:27:00,000 --> 00:27:04,520 add two servings of this right to be 717 00:27:02,679 --> 00:27:06,360 clear so I'll add two servings of that 718 00:27:04,520 --> 00:27:08,360 so that's going to give me 30 G so what 719 00:27:06,360 --> 00:27:09,760 I do is I'll put it just to show you 720 00:27:08,360 --> 00:27:12,559 guys how to track the sources I'll put 721 00:27:09,760 --> 00:27:14,600 it on the scale I'll turn it on and then 722 00:27:12,559 --> 00:27:16,240 I'll take it I'll spread it on my meal 723 00:27:14,600 --> 00:27:19,600 I'll put it back and I'll see It'll show 724 00:27:16,240 --> 00:27:21,799 me that it's minus you know 10 until I 725 00:27:19,600 --> 00:27:23,840 get to 30 so that's how you do that and 726 00:27:21,799 --> 00:27:25,679 you just tear when you're ready so now 727 00:27:23,840 --> 00:27:29,039 I've made my wrap so I've tracked my 728 00:27:25,679 --> 00:27:31,039 wrap fantastic now in any good plan I 729 00:27:29,039 --> 00:27:34,080 have a always have a serving of 730 00:27:31,039 --> 00:27:36,240 vegetables in a day like any serving if 731 00:27:34,080 --> 00:27:38,159 it's broccoli whatever you decide but I 732 00:27:36,240 --> 00:27:40,679 have a serving of veggies and also have 733 00:27:38,159 --> 00:27:43,440 a serving of fruit so my fruit for today 734 00:27:40,679 --> 00:27:46,159 I'm going to have an apple so I'm going 735 00:27:43,440 --> 00:27:49,559 to track here right I'm just going to 736 00:27:46,159 --> 00:27:51,559 take this off and this apple is 220 G so 737 00:27:49,559 --> 00:27:54,320 I'm going to go in my snacks and I'm 738 00:27:51,559 --> 00:27:56,919 going to say okay Red 739 00:27:54,320 --> 00:27:58,960 Apple and I'm going to search you see 740 00:27:56,919 --> 00:28:00,760 here it shows one medium 741 00:27:58,960 --> 00:28:02,679 um I'm just going to see if it lets me 742 00:28:00,760 --> 00:28:07,480 choose per gram I'm going to go to grams 743 00:28:02,679 --> 00:28:09,039 and this one is exactly 219 right so I'm 744 00:28:07,480 --> 00:28:13,440 going to track 745 00:28:09,039 --> 00:28:15,960 219 and this apple is 129 calories 30.8 746 00:28:13,440 --> 00:28:17,760 carbs point4 fats point6 protein so 747 00:28:15,960 --> 00:28:20,799 let's say see where we are right cuz 748 00:28:17,760 --> 00:28:23,760 this is like a puzzle so now I have my 749 00:28:20,799 --> 00:28:27,679 breakfast I have my lunch I have my 750 00:28:23,760 --> 00:28:28,679 snack now it shows me from my remaining 751 00:28:27,679 --> 00:28:34,000 calories 752 00:28:28,679 --> 00:28:37,120 I have 49 G of carbs 6 G of fat and 28 g 753 00:28:34,000 --> 00:28:39,840 of protein so now I'm like damn what can 754 00:28:37,120 --> 00:28:42,360 I have for dinner basically I need a a 755 00:28:39,840 --> 00:28:44,760 meal that has carbs in it and I need a 756 00:28:42,360 --> 00:28:46,919 meal that has a lot of protein but very 757 00:28:44,760 --> 00:28:48,840 little fats let's see bread let's see 758 00:28:46,919 --> 00:28:50,159 like how much bread I can have here 759 00:28:48,840 --> 00:28:51,799 because bread is going to be my main 760 00:28:50,159 --> 00:28:55,200 carb source for dinner let's say I want 761 00:28:51,799 --> 00:28:57,440 to have a sandwich I can go to dinner so 762 00:28:55,200 --> 00:28:59,960 I'm going to go to scan barcode for my 763 00:28:57,440 --> 00:29:02,840 bread I'm going to click here now you 764 00:28:59,960 --> 00:29:07,399 see it says here that two slices is 32 765 00:29:02,840 --> 00:29:09,080 remember that I had 45 so let me see 766 00:29:07,399 --> 00:29:10,640 what happens if I choose like three 767 00:29:09,080 --> 00:29:13,559 slices right let's say I want three 768 00:29:10,640 --> 00:29:15,640 slices it takes me to 48.3 that's a 769 00:29:13,559 --> 00:29:19,200 little higher I'm going to I'm just 770 00:29:15,640 --> 00:29:22,519 going to say fine let's do that now it 771 00:29:19,200 --> 00:29:25,840 takes me it says that I have 20 g of 772 00:29:22,519 --> 00:29:28,440 protein left I have no more fats so now 773 00:29:25,840 --> 00:29:33,080 you need to ask yourself what has a lot 774 00:29:28,440 --> 00:29:35,320 of protein no fats and no carbs right 775 00:29:33,080 --> 00:29:38,600 that can be tuna so I could maybe make a 776 00:29:35,320 --> 00:29:40,799 toast with tuna that can be egg whites 777 00:29:38,600 --> 00:29:43,039 or if I want I could just have the toast 778 00:29:40,799 --> 00:29:44,799 literally just toast it and maybe put 779 00:29:43,039 --> 00:29:46,440 butter spray on it that's zero calorie 780 00:29:44,799 --> 00:29:49,200 and then I can have a shake what like 781 00:29:46,440 --> 00:29:51,880 one scoop is usually 20 G with water but 782 00:29:49,200 --> 00:29:53,279 you know what to go with my toast I'm 783 00:29:51,880 --> 00:29:56,200 just going to have egg whites on there 784 00:29:53,279 --> 00:29:57,559 scrambled so I'm going to click here on 785 00:29:56,200 --> 00:29:59,720 the dinner and I'm going to click add 786 00:29:57,559 --> 00:30:01,679 food and I'm going to add egg whites I'm 787 00:29:59,720 --> 00:30:04,519 going to search egg whites right and I'm 788 00:30:01,679 --> 00:30:08,039 going to search that and I will take it 789 00:30:04,519 --> 00:30:10,840 from this eggs here right so in one 790 00:30:08,039 --> 00:30:13,480 large egg this is a large egg it's 17 791 00:30:10,840 --> 00:30:16,640 calories so it shows here one large egg 792 00:30:13,480 --> 00:30:18,840 gives me 3.6 g of protein so let me see 793 00:30:16,640 --> 00:30:21,840 how many I need to hit 20 so if I hit 794 00:30:18,840 --> 00:30:23,720 five that gives me 18 okay let me see 795 00:30:21,840 --> 00:30:26,519 what happens if I take six eggs that 796 00:30:23,720 --> 00:30:29,399 gives me 21.6 I'm going to take six egg 797 00:30:26,519 --> 00:30:31,320 whites and voila guys there it is I 798 00:30:29,399 --> 00:30:34,279 planned my day so this is as it's like a 799 00:30:31,320 --> 00:30:37,559 puzzle right so I went over by my carbs 800 00:30:34,279 --> 00:30:40,000 by one my fats I have 2 G of fat left 801 00:30:37,559 --> 00:30:43,519 and then I went over by my protein by 2 802 00:30:40,000 --> 00:30:44,799 G and I'm over by 58 calories I'm happy 803 00:30:43,519 --> 00:30:48,120 with that I'm going to take that to the 804 00:30:44,799 --> 00:30:50,960 bank and voila now you've had your full 805 00:30:48,120 --> 00:30:53,200 meal plan Planned and that's how easy it 806 00:30:50,960 --> 00:30:55,840 is and you can also use egg white 807 00:30:53,200 --> 00:30:58,279 cardens just the same concept copy me go 808 00:30:55,840 --> 00:31:00,080 into your fridge and just track this and 809 00:30:58,279 --> 00:31:02,080 what happens after a week two weeks 810 00:31:00,080 --> 00:31:03,519 three weeks you you learn so much about 811 00:31:02,080 --> 00:31:05,159 the foods you're putting in your body CU 812 00:31:03,519 --> 00:31:07,360 you're tracking it and you're seeing 813 00:31:05,159 --> 00:31:08,799 okay this is how much the chabani yogurt 814 00:31:07,360 --> 00:31:11,720 has you see I took this up but I didn't 815 00:31:08,799 --> 00:31:13,480 use it right so do this every day and 816 00:31:11,720 --> 00:31:16,519 eventually you're going to figure out 817 00:31:13,480 --> 00:31:19,720 which recipes work for you so the metric 818 00:31:16,519 --> 00:31:21,399 people usually use is a weight scale and 819 00:31:19,720 --> 00:31:23,639 I'm going to talk about this bad boy 820 00:31:21,399 --> 00:31:26,279 right here but an app I highly recommend 821 00:31:23,639 --> 00:31:28,360 you guys download is this app here 822 00:31:26,279 --> 00:31:30,080 called happy scale so an app I recommend 823 00:31:28,360 --> 00:31:31,720 you download this called happy scale 824 00:31:30,080 --> 00:31:33,720 this is what it looks like and you click 825 00:31:31,720 --> 00:31:36,200 that now to know okay Mike how do I know 826 00:31:33,720 --> 00:31:38,320 that this is working I want you to go 827 00:31:36,200 --> 00:31:40,720 every day when you wake up then you get 828 00:31:38,320 --> 00:31:43,919 on the scale and you look huh what's my 829 00:31:40,720 --> 00:31:43,919 weight that's my weight 830 00:31:47,639 --> 00:31:51,720 186.65 831 00:31:49,200 --> 00:31:54,279 6 and I want to say for all you guys 832 00:31:51,720 --> 00:31:56,559 there don't get so emotionally attached 833 00:31:54,279 --> 00:31:59,039 to the number it's just your weight is 834 00:31:56,559 --> 00:32:01,559 literally your mass time gravity it's 835 00:31:59,039 --> 00:32:04,080 just data it's just for you to see where 836 00:32:01,559 --> 00:32:04,960 you are it doesn't mean anything because 837 00:32:04,080 --> 00:32:07,120 I 838 00:32:04,960 --> 00:32:11,080 could let's say I drank this whole 839 00:32:07,120 --> 00:32:11,080 bottle right remember my weight was 840 00:32:16,480 --> 00:32:23,519 186.65 841 00:32:19,480 --> 00:32:25,440 right I'm 2 lb higher no you're not fat 842 00:32:23,519 --> 00:32:28,519 it says you drank more water so the 843 00:32:25,440 --> 00:32:30,159 point I want to make is the weight scale 844 00:32:28,519 --> 00:32:31,559 so many things can fluctuate with your 845 00:32:30,159 --> 00:32:33,080 weight so I'm just going to show you 846 00:32:31,559 --> 00:32:35,360 guys hypotheticals right so I'm going to 847 00:32:33,080 --> 00:32:36,880 add entry here I'm going to go to pounds 848 00:32:35,360 --> 00:32:39,480 and I'm just to make this easy I'm just 849 00:32:36,880 --> 00:32:43,360 going to go to April 1st right April 850 00:32:39,480 --> 00:32:47,919 fo okay I'm just going to go to April 851 00:32:43,360 --> 00:32:47,919 1st and my weight was 852 00:32:53,559 --> 00:32:58,679 186.65 I'm 186 flat and then the day 853 00:32:57,000 --> 00:33:02,039 after I go to 854 00:32:58,679 --> 00:33:04,679 185. 6 I'm like amazing man this thing 855 00:33:02,039 --> 00:33:06,960 is working weekend comes it's a Friday 856 00:33:04,679 --> 00:33:08,960 and you decide to have a cheat meal and 857 00:33:06,960 --> 00:33:11,720 you say you see the next day the next 858 00:33:08,960 --> 00:33:13,919 morning you didn't sleep enough you you 859 00:33:11,720 --> 00:33:17,240 know you had a bad meal and you see wow 860 00:33:13,919 --> 00:33:19,799 my weight's back up to 188 terrible ah 861 00:33:17,240 --> 00:33:21,639 sad but then you fast forward the next 862 00:33:19,799 --> 00:33:23,440 day and you get back to the diet you 863 00:33:21,639 --> 00:33:25,919 pick yourself back up and you see okay 864 00:33:23,440 --> 00:33:28,760 I'm back at 185 then you see okay I'm 865 00:33:25,919 --> 00:33:30,279 back at 184 and then you see that you're 866 00:33:28,760 --> 00:33:35,080 back at 867 00:33:30,279 --> 00:33:37,399 183 a whole new low weigh in and if you 868 00:33:35,080 --> 00:33:39,519 look at this graph that I'm showing you 869 00:33:37,399 --> 00:33:41,720 you can see that the graph is trending 870 00:33:39,519 --> 00:33:44,760 downwards right you're seeing although 871 00:33:41,720 --> 00:33:46,720 you had this cheat meal it didn't affect 872 00:33:44,760 --> 00:33:48,399 your weight and that's the one way to 873 00:33:46,720 --> 00:33:49,840 look at it the second thing I recommend 874 00:33:48,399 --> 00:33:53,120 to do every two weeks do tape 875 00:33:49,840 --> 00:33:56,399 measurements right Do shoulders do chest 876 00:33:53,120 --> 00:33:58,679 do midsection belly button do thighs do 877 00:33:56,399 --> 00:34:00,240 glutes and you can use that as a second 878 00:33:58,679 --> 00:34:02,840 way to track to see if it's getting 879 00:34:00,240 --> 00:34:04,559 better and then finally take pictures 880 00:34:02,840 --> 00:34:07,399 you want to take pictures in one 881 00:34:04,559 --> 00:34:11,839 location once a week right let's say 882 00:34:07,399 --> 00:34:14,560 every Sunday front side back and take 883 00:34:11,839 --> 00:34:17,119 them every Sunday and you can use your 884 00:34:14,560 --> 00:34:20,040 weight scale your tape measurement and 885 00:34:17,119 --> 00:34:22,119 the photos to be able to truly see okay 886 00:34:20,040 --> 00:34:23,679 it's working or no it's not working and 887 00:34:22,119 --> 00:34:25,719 then this way you're making a scientific 888 00:34:23,679 --> 00:34:27,520 and smart decision based off of three 889 00:34:25,719 --> 00:34:30,760 different variables and just depending 890 00:34:27,520 --> 00:34:32,639 on this now let's talk about cardio what 891 00:34:30,760 --> 00:34:35,879 to do with cardio follow me we have the 892 00:34:32,639 --> 00:34:40,359 diet part figured out now the next part 893 00:34:35,879 --> 00:34:43,520 is your cardio forget the hit forget all 894 00:34:40,359 --> 00:34:45,800 the different technical cool like cardio 895 00:34:43,520 --> 00:34:48,440 machines keep it simple I just want you 896 00:34:45,800 --> 00:34:51,918 to walk every day I want you to hit 897 00:34:48,440 --> 00:34:54,839 8,000 daily steps and every week 898 00:34:51,918 --> 00:34:56,760 increase it by 500 week one when you 899 00:34:54,839 --> 00:35:00,079 start once you've done the diet walk 900 00:34:56,760 --> 00:35:01,760 8,000 steps if you walk more no problem 901 00:35:00,079 --> 00:35:03,359 but I just want you to walk I don't want 902 00:35:01,760 --> 00:35:05,880 you to run I don't want you to do 903 00:35:03,359 --> 00:35:08,119 anything crazy I just want you to walk 904 00:35:05,880 --> 00:35:11,079 and increase that by 500 each and every 905 00:35:08,119 --> 00:35:13,920 single week we know that 10,000 steps 906 00:35:11,079 --> 00:35:15,440 will roughly help you burn 500 calories 907 00:35:13,920 --> 00:35:18,240 this varies depending on your height and 908 00:35:15,440 --> 00:35:20,079 your weight and your gender but walking 909 00:35:18,240 --> 00:35:22,200 Taps many into fat stores and it will 910 00:35:20,079 --> 00:35:24,359 burn more fat you can go outside and 911 00:35:22,200 --> 00:35:26,599 walk at the park you can walk every you 912 00:35:24,359 --> 00:35:28,839 can walk to the gym you can do different 913 00:35:26,599 --> 00:35:31,079 forms um something I recommend to all my 914 00:35:28,839 --> 00:35:33,800 clients is get an under the desk or a 915 00:35:31,079 --> 00:35:35,960 walking pad so I will watch Netflix on 916 00:35:33,800 --> 00:35:38,240 my TV here when I'm spending time with 917 00:35:35,960 --> 00:35:40,280 my family or after a meal I want to 918 00:35:38,240 --> 00:35:42,200 digest it a bit better I'll walk on a 919 00:35:40,280 --> 00:35:44,520 walking pad that's the only cardio you 920 00:35:42,200 --> 00:35:46,680 want to focus on keep it simple it will 921 00:35:44,520 --> 00:35:48,920 help you lose fat walking is the best 922 00:35:46,680 --> 00:35:51,839 cardio by far cuz you can do it every 923 00:35:48,920 --> 00:35:53,720 day you don't need to go to the gym and 924 00:35:51,839 --> 00:35:55,839 research is shown that will tap M need 925 00:35:53,720 --> 00:35:59,640 to fast St and also it's not as 926 00:35:55,839 --> 00:35:59,640 intensive on your body so 927 00:36:57,640 --> 00:37:02,319 on Monday Wednesday Friday right now 928 00:37:00,640 --> 00:37:04,000 that's just an example let's say you say 929 00:37:02,319 --> 00:37:06,480 hey Mike I can only train four times in 930 00:37:04,000 --> 00:37:09,359 a week the best split for that is an 931 00:37:06,480 --> 00:37:11,920 upper body lower body upper body lower 932 00:37:09,359 --> 00:37:14,960 body the best let's say you train five 933 00:37:11,920 --> 00:37:18,520 times in a week you can go upper body 934 00:37:14,960 --> 00:37:21,040 lower body Push Pull legs push means all 935 00:37:18,520 --> 00:37:23,640 your push muscles chest shoulders 936 00:37:21,040 --> 00:37:27,680 triceps pull means all the pulling 937 00:37:23,640 --> 00:37:30,839 exercises back biceps and then legs 938 00:37:27,680 --> 00:37:32,640 obviously quads hams glutes and that's 939 00:37:30,839 --> 00:37:34,319 five times in the week you can also do 940 00:37:32,640 --> 00:37:36,040 full body five times in the week that's 941 00:37:34,319 --> 00:37:37,400 another option there's many different 942 00:37:36,040 --> 00:37:38,760 options but those are the two and then 943 00:37:37,400 --> 00:37:42,040 finally if you want to train six times 944 00:37:38,760 --> 00:37:44,839 in a week you can go push pull legs and 945 00:37:42,040 --> 00:37:46,920 repeat Push Pull legs right and you want 946 00:37:44,839 --> 00:37:48,720 to train with a good form watch me do my 947 00:37:46,920 --> 00:37:49,920 form here you want to train with 948 00:37:48,720 --> 00:37:52,200 intensity you want to choose the 949 00:37:49,920 --> 00:37:54,160 heaviest weight you can and you want to 950 00:37:52,200 --> 00:37:56,200 do that consistently each and every 951 00:37:54,160 --> 00:37:58,760 single week this will help you build 952 00:37:56,200 --> 00:38:01,000 your muscle and it's that simple don't 953 00:37:58,760 --> 00:38:03,560 complicated good form and then make sure 954 00:38:01,000 --> 00:38:06,400 you're hitting the gym and then finally 955 00:38:03,560 --> 00:38:10,319 guys the way I like describing sleep 956 00:38:06,400 --> 00:38:14,079 your body is a Ferrari it is the most 957 00:38:10,319 --> 00:38:16,880 well-designed organism on this Earth and 958 00:38:14,079 --> 00:38:18,520 sleep is the equivalent to the oil in 959 00:38:16,880 --> 00:38:20,760 your Ferrari if you don't get enough 960 00:38:18,520 --> 00:38:22,480 sleep if you don't put enough oil in 961 00:38:20,760 --> 00:38:23,880 that engine of your Ferrari it's not 962 00:38:22,480 --> 00:38:25,400 going to make it down the road it's 963 00:38:23,880 --> 00:38:27,119 going to break down so when you're 964 00:38:25,400 --> 00:38:29,240 sleeping more you're allowing yourself 965 00:38:27,119 --> 00:38:31,400 to have optimal levels of testosterone 966 00:38:29,240 --> 00:38:32,800 you're going to have good hormonal 967 00:38:31,400 --> 00:38:34,599 balance you're going to have good 968 00:38:32,800 --> 00:38:36,560 recovery from the damage you've done to 969 00:38:34,599 --> 00:38:38,119 your muscle your muscle repairs itself 970 00:38:36,560 --> 00:38:41,160 when you're sleeping you're allowed to 971 00:38:38,119 --> 00:38:43,200 think faster think better it fixes 972 00:38:41,160 --> 00:38:44,880 everything I've had clients who I just 973 00:38:43,200 --> 00:38:46,680 focus on their sleep in the beginning 974 00:38:44,880 --> 00:38:48,640 they're maybe sleeping 6 hours and I got 975 00:38:46,680 --> 00:38:50,440 them to 7 to 8 and the weight started 976 00:38:48,640 --> 00:38:52,680 flying off because there's so many 977 00:38:50,440 --> 00:38:54,359 implications that sleep has so if you're 978 00:38:52,680 --> 00:38:55,960 sleeping little and you're trying 979 00:38:54,359 --> 00:38:57,520 everything that's probably the reason 980 00:38:55,960 --> 00:38:59,319 why you're not losing weight it will 981 00:38:57,520 --> 00:39:01,880 drop your cortisol levels it will do so 982 00:38:59,319 --> 00:39:04,599 much I could make a Whole 30 40 minute 983 00:39:01,880 --> 00:39:06,760 video just on sleep so at bare minimum 984 00:39:04,599 --> 00:39:09,040 sleep 7 hours if you can sleep more then 985 00:39:06,760 --> 00:39:11,359 sleep more General things set a time to 986 00:39:09,040 --> 00:39:13,920 go to bed stop eating food 4 hours 987 00:39:11,359 --> 00:39:15,640 before bed stop drinking liquids 2 hours 988 00:39:13,920 --> 00:39:17,560 before bed reduce your blue light 989 00:39:15,640 --> 00:39:19,800 exposure so stop looking at screens or 990 00:39:17,560 --> 00:39:22,640 get a blue light blocker 1 hour before 991 00:39:19,800 --> 00:39:23,880 bed and then no caffeine after midday 992 00:39:22,640 --> 00:39:25,200 right cuz you don't want to be drinking 993 00:39:23,880 --> 00:39:27,880 caffeine at 400 p.m. and you're 994 00:39:25,200 --> 00:39:29,760 wondering why your your hot your heart's 995 00:39:27,880 --> 00:39:31,359 going bump bump bump when you when 996 00:39:29,760 --> 00:39:33,640 you're in bed and it's just going like 997 00:39:31,359 --> 00:39:34,920 crazy no caffeine after midday and 998 00:39:33,640 --> 00:39:37,240 you'll be able to sleep I'll leave the 999 00:39:34,920 --> 00:39:38,240 video here I hope it was helpful and if 1000 00:39:37,240 --> 00:39:41,400 it was let me know in the comment 1001 00:39:38,240 --> 00:39:42,720 section down below and yeah leave it a 1002 00:39:41,400 --> 00:39:46,200 gentle thumbs up and share this with a 1003 00:39:42,720 --> 00:39:49,200 friend they need it 1004 00:39:46,200 --> 00:39:49,200 peace