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In this video I'll show you the easiest way to calculate your nutrients for whales.
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So the right amount of protein fat and carbs gain this right is extremely important for your diet success.
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And I will take you through the process step by step
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when setting up a weight loss diet.
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Most people begin with their calories which is a good start.
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But if you don't watch your macros dealing protein carbs than Deitrich fast you will run into problems.
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That's because your macros especially a protein intake with Herman how you lose weight which can fat
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loss muscle loss was of course what we want to accomplish is pure fat loss.
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So optimizing your Makris split is extremely important.
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Protein is always the most important matter nutrient.
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So let us see how much protein you need for weight loss.
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First of all what is protein protein.
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More specifically amino acids are literally the building blocks of tissue your body uses them to build
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and repair muscle tissue.
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Which is why having enough protein in your system is a necessary Fairman to maintain muscle mass when
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wanting to lose fat.
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That is if you don't consume enough protein when you're dieting your body will not only burn fat but
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also your harder muscle.
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This is not what we want.
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So make sure you know how much protein you need to consume every day.
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Fortunately this is pretty straightforward the optimal protein intake lies anywhere between 0.8 to 1
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gram per pound of body weight per day.
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This range is what has been shown to maximize muscle growth in clinical studies and should be illegal.
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This of course assumes you exercise regularly and also be some sort of resistance training exercise
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at all.
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We just do cardio.
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You can probably go a little below this range because you don't stress your muscles as much.
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But since you're motivated and know the benefits of resistance training I will assume you do the gym.
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Let's look at example to clarify this.
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A 100 pound male which has an average intake of somewhere between 145 grams 180 grams of protein per
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day.
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If you hit this range every day it will be fine.
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And don't worry about getting enough protein.
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If you want to be even more specific about where exactly fall along this range are the two factors that
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will determine this body fat percentage activity.
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Simply put I believe you are meaning the more muscle and so fat you have the more protein your vitamins.
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The same goes for people who are more active either with their training dream or hobbies or earlier
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than 10 percent body fat for men or 24 percent for women.
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Or if you're very active and trained with high intensity then you probably want to shoot for one gram
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of protein per annum.
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This also applies if you follow a very drastic calorie.
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This next how much fetching it for weight loss.
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This is a lot simpler and calculating protein is in order to maintain your general health and fitness.
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You only eat around 0.3 grams per pound of fat free mass produced fat free messes everything in your
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body isn't fat.
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So for example muscle water bonus this value translates to roughly 15 to 20 percent of your maintenance
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calories.
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For most people it is a value that should not undercut over your diet and to lose weight.
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And when you want to build muscle.
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So if we assume that our 100 people has a maintenance intake of 2500 calories that means you should
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consume around 20 percent of that fats which would be around 500 calories.
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Now this might sound like a lot of.
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But remember that when fat has around 9 calories.
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So this translates to about 45 to 55 grams of fat per day.
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And Leslie Carcetti for us the role harvesting way of status is very controversial and always hotly.
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I'll try to make up your diet as simple as possible.
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So here's my recommendation based on what we know from scientific studies about the actual current.
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If you don't exercise and cars are completely marginal You can include them or cut them for me.
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But if you regularly exercise and they're pretty much most carbohydrates for the body's preferred energy
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source and as long as you stick to quality sources you will definitely feel the difference.
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OK.
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So let's assume you do an exercise.
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How many grams of carbs do you need that in my meal plan Mattieu program and your specific recommendations
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based on different world tests.
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These are also valid and weigh all states.
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They would make things a little too complicated.
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So what I recommend is that if you exercise your stomach can handle carbs.
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You silly for the rest of your daily calories with them.
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I'll show you how to do this.
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OK let's pull everything together based on the ideal and taste for protein carbs fat.
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We can set up a diet that will be ideal for Fats.
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Let's take the example of the 100 pound men.
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Worst of times is calorie means that it will be around 2500 calories to create a calorie deficit.
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We will subtract 20 percent from you and get it daily.
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You can take 2000 calories to calculate protein intake times 0.8 by 180 and get 145 grams.
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So his protein intake is at least one hundred forty five grams per day and says one gram of protein
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has 4 calories that translates to Feiffer.
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Hello is all protein.
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Let's roll this.
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Up to six arguments next.
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Fat 20 percent or two thousand five hundred calories 500 calories which is minimum fat.
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Because what we have has nine calories that translates roughly 50 grams per day.
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This leaves us with 900 calories and accounted for.
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Like I said before I recommend you fill the rest with carbs.
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This means you should consume around 900000 cars were 225 grams.
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Because like protein 1 gram carbs.
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As for calories you might simply calculate calories.
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Nancy drink protein and fat while eating the rest for carbs.
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What you don't is let's assume you have a maintenance calorie intake of 2000 which is always lower than
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in our last example because when you don't exercise your body needs less energy.
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What would your macronutrients look like that first to create a deficit.
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Me again subtract 20 percent from 2000 calories which leaves us with 1600 calories as the target.
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The calculations for protein also states.
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Again you multiply your weight by 0.8.
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So for someone who weighs 100 pounds this would again be at least 145.
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That's pretty ask for that.
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Take your maintenance calorie value and multiply it by 0.2 percent.
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In this case that would be four hundred forty five grams of fat pretty.
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If we subtracted how we use protein and fat from 1600 This leaves us with six from Elway's and a half
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not unlike some exercises you don't really need the carbs everywhere else because you don't do it.
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And you could theoretically keep them to a bare minimum.
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So this leaves you with a choice.
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You can fill the remaining calories with either protein more fat or cars or a mix of the three.
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Now you though either choice will be fine from a general how you as long as you stick to all the people
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foods.
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I still recommend you fill them with either quality cars protein.
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Why.
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Because fat simply too calorie dense one gram of fat use 90 percent which means you can much more easily
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over time.
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Another problem is that these foods don't make you feel full for as long as 40 complex carbs are approaching.
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So the bottom line is that doing exercise I would still to some karst in your diet maybe that helps.
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And then use the remaining calories for some more protein and maybe a bit more fat if you really want
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to stretch you really enjoy a lot less hunger and cravings than if you allocate all your own risk of
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course you also want to take into account personal preference.
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There are people out there need a higher effect.
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So always adjust these rules to individual needs and that's pretty much it.
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Follow the steps to the pathway remet nutrients and you will be on the right way to designing your diet.
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