How to Set Calories & Macros for Muscle Growth & Fat Loss

SHOULD YOU TRACK CALORIES & MACROS?

HOW TO INDIVIDUALISE PROTEIN INTAKE FOR MUSCLE GROWTH

TIMESTAMPS
00:00 Intro
00:28 Should You Track?
01:41 Tracking Accuracy
04:30 How to Set Calories
16:19 How to Set Macros
25:45 Practical Recommendations

STUDIES & REFERENCES

ONLINE COACHING & CONSULTING

BOOKS & TRAINING TEMPLATES

COURSES

SOCIAL MEDIA

[haeihaeihaei]

Thanks for this. Don't understand how this channel haven't blown up more. Great information that's backed by actual science.💪🏼

[scottmitchell]

I just do calorie cap with a protein floor. Carbs and fat work themselves out.

[adityapathak]

This video is gold for someone new in this world in this world of nutrition and training, describes everything one needs to knoe about nutrition while being realistic. Kuddos!

[dorileondame]

I liked the video right away. I wish I had seen this video sooner. I have been working out at home and in a high calorie deficit for a month and I lost 4 kgs and most of it is my muscle. I learned that eating less would cause weight loss which is a good thing but losing muscle is not. However, I find it hard to get all of these proteins carbs and fats in a day even though I am a 24 year old, 172 cm tall and 92 kg female...

[Senayoshy]

Very informative but video really starts at 27:30 for those want to skip all the talk

[chrissxim]

Great video brother! I would only suggest to add more info in the graph to make more sense just by looking at it. For example at 11:48 you could add the reference of slow and fast bulk, like "about 0.4kg and 0.9kg per month gained" respectively. But overall such a great representation of the hard to read researches!! Thank you :))

[Bonniebelle___]

I personally like to track to build my overall awareness as my physiology is based off what I contribute

[HEWhitney]

Another great video. I really like how you're not driving a single angle just providing a lot of options and evidence.

The most helpful thing I experienced with dieting was going on a fast mimicking diet for 5 days as outlined by Dr Walter Longo. This entails 1200 calories on day one and 800 calories on day two through five with a macro distribution of 45% fat 45% carb and 10% protein. My guess is at the low protein coupled with the low calories triggers the body into thinking that you're on a water fast.

After doing these 5 days then I slowly ramped up my calories over a month from 800 kcal to approximately 3, 000 kcal which I monitored very closely using a gram scale and USDA estimates of macro and calorie.

I weighed myself every morning in underwear and t-shirt. By excluding the 10 lb that I likely lost in water weight I was able to estimate how many calories I was eating and how much weight I lost and determine that my calorie demand was approximately 3, 300 kcal/day. Using the calorie estimated method with height weight sex activity level I estimated my calorie demand was approximately 3, 500 kcals per day.

As you said this exercise gives you a great deal of common sense about the calorie contents of food it allows you to regulate what you eat without weighing everything out.

After I ended this diet experiment I added high intensity weightlifting twice per week to my workout routine and have put on 15 lb in the last 6 months majority seems to be muscle as my legs but back to your shoulder and arms have all filled out a bit. Not bad for a 63-year-old man.

Other than weight lifting I do about 10 mi a week of Hill hiking 20 miles per week of up and down hills on a bicycle in about 5 MI of swimming in a coached pool workout and in the open water.

I feel like I put on about 5 lb of flab so this week I am starting a gentle cut of ~500 kcal/day via time restricted eating between approximately 5:00 a.m. and 3:00 p.m. This caused me to drop 5 lb of water weight in the first 2 days.

This is the one area I don't think people talk about enough is the water loss and water gain caused by either excess calories or deficit calories. I don't know if it's a big factor for me because I am very metabolically healthy, very insulin sensitive and moderately large at 6'4" 215#. In any event being in a cut phase means that you're also lacking a lot of water-glucose storage in your muscles. This means for me if I want to lose 5 lb I need to drop 15# and then came back up about 10# and water plus glucose stored in my muscles.

[Reem.H.A]

I appreciate your videos so much! Thanks for your work, truly!

[NahyanChowdhury]

Amazing video, love the depth and research. Subbed and watching the rest 💪❤

[MikeLeeSr]

Me breaking out 2 scales at a time when meal prepping.

[felipearbustopotd]

I have benefitted more by eating OMAD, than following any other form of eating protocol and my approach as to how I exercise, also differs from the norm, but it works for me.

As with all advice - take what is relevant, disregard what is not and adapt so it suits YOU.... in essence be the lab rat!

Thank you for uploading and sharing.

[oboealto]

In an otherwise sea of confusion and conflicting opinions, your channel has become my go-to source of real answers. Thanks a bunch.

[Sinsuren]

You have a very pleasant voice and the videos are very informative. I love learning new things about training and nutrition. Even though I've been "in the loop" for a long time, there are still a lot of gaps.
Maybe you'll suddenly start posting complete workouts for beginners and advanced? :з

[AsgersWeb]

Mate, just wanna say you are so talented and your videos are amazing. Easily the best fitness channel on here.

[hccdgvvfccdgn]

Me eating ben and Jerry ice cream while watching this video.

[researcher.coach.channel]

Far of video topic..
I really like this channel, so I want talk about one thing.
I would like to see more research on joint stress during workouts.. as I see more studies about muscle recovery..
For example, it is so common that lifting heavy weight puts more stress on joints than lifting light.
Although many say this, I've never seen someone talking in depth on why or even giving any reason or study.

I find it a bit confusing because the real question would be : Do low reps to failure put more stress on joints than higher reps to faliure?.
When we look at systematic fatigue, most scientific research now tends to say high reps might cause more systematic fatigue, but what about joints?

When we look from a practical aspect, we would see that usually people tends to lose strict form when they want to lift too heavy( for example powerlifter might flex their trunk when the weight is too heavy during deadlift) which may increase injury risk and probably put more stress on joints,
But, what if we're talking about strict form heavy or light to failure, why would heavy put more stress on joints, can't find the answer 🤔

[MrWarneet]

While calculating maintenance calories should we use total body weight or just lean body wieght. I find to remove body fat from body weight a real guessfest..

[paulreynolds]

Great video! Are maintenance calories the same as BMR, which doesn’t include added physical activity? For example, if my BMR is around 2000 calories/day and I add 500 calories of physical activity, am I in a negative energy balance if I only consume 2000 calories?

[adamjaks]

really good job man, incredible videos