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MY SCIENCE BASED FAT LOSS DIET + How To Create Your Own Full Days & Food Macros Shown
Dec 26, 2023
Get Summer ready and the body you want without sacrificing the good things in life like FOOD & Socialising. Welcome To A Beginners Guide To Macros & how to create your own fat loss cutting meal plan!
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But I can promise you this if you just take the time to understand macros
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It will give you ultimate freedom and understanding of food But most people when you start dieting, they'll cut out carbs or cut out fats can't have whipped cream on a diet
0:15
Wrong what's up guys and welcome to a requested video by you and this is gonna be a beginner guide to
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macros So You can see laid out in front of me here
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I've got a couple of little tools of the trade to help you understand what we're gonna be talking about
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But let's start with number one. What the Frick are macros macros stands for not a type of diet
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No, no macros stands for macro nutrients and they are protein carbohydrates fats and
0:49
Alcohol we'll come back to that one later We're gonna concentrate on these three for now
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I'm gonna explain them as best I can and as simple as I can just to give you guys a raw grasp of where to
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Get started with macros. What's the importance of macros? Well when we're talking about physique we're talking about our muscle mass to fat ratios are lean mass
1:10
macronutrients your proteins carbs and fats are Hugely responsible for the way you look on the exterior. There are other things called
1:19
Micronutrients and these are things like vitamins and nutrients and they are important in the health of the body overall in general
1:27
But they have a minimal effect When we're talking and looking at the big picture on the way your body reacts in terms of burning fat and holding muscle
1:35
so to change that what you need to do is take control of your
1:40
macronutrients that means taking control of what goes in here so that you get to see what you want here in the mirror over there
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In terms of macronutrients, you're gonna want a breakdown in your diet of around about
1:52
40% protein and then you can either go 30% carbohydrates 30% fats or you can go 40% protein
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40% carbohydrates and 20% fat now that percentage breakdown is from your overall calorie
2:06
Requirements and you need to find this out by taking your general weight now
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There's a load of online things that you can plug this into just to get a nice general starting point
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To find out your overall calorie requirements from your activity levels your job your age and your current weight
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But a quick Google should get you there Once you have your overall calorie intake you can then break that down into these levels
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What you need to know to do this really easy one gram of protein equals four calories
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One gram of carbohydrate equals four calories one gram of fat Equals nine calories so immediately there we can see the balance change between carbs and fats
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Which are predominantly going to be your energy sources as well Proteins are great, but can't as a rule be stored carbohydrates and fats can be stored by the body
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So these are the two we're going to manipulate a little bit more than the protein
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Number one macronutrient most people know about protein most people who hear protein automatically think muscle
3:05
That's kind of true because protein breaks down into amino acids Which the building blocks for your muscle building potential plus they function in a whole lot of bodily
3:14
Scenarios such as immune system and other important things like that protein does help you build muscle
3:20
But too much of it doesn't help you build more muscle What it does is put your kidneys under stress and also your wallet from the stress because protein can be found in these major sources
3:30
Here we're talking chicken breast beef meats Milks dairy, there's a lot of food to think about here
3:37
But there are all sources you can find on the back of any packet
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So when you're looking at food for now, you need to have a look at what is in it This is going to be your saving grace to understanding food after we've got through the rest of this video
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So when you're looking at meat such as chicken breast, which is the most common one
3:54
We probably all eat unless you're vegan in which case that's a whole other story protein levels on this
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We're going to see per 100 grams and that's what you need to look at on most food It's going to be a protein level of 22 grams and he's saying hang on a minute
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I've seen protein at 31 grams for chicken breast and you'd be correct because this is an uncooked weight
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The 31 grams or 30 grams of protein per 100 is cooked weight of chicken
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Now that doesn't mean that we get more protein as we cook chicken What it means is water leaves the chicken breast and then the overall weight
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Percentage wise of protein in that weight that's left minus the water is 33 grams per 100
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But add that water back in increase that weight overall. It brings it down to 22. Does it make sense
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It's just a water loss thing So as a rule all chicken breast will have around 30 grams of protein in it
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Same goes for kind of red meats will be a little bit lower They tend to be round about somewhere between 22 to 24 grams of protein per hundred and fish around about 20 grams of protein
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400 so you can find all this out in the back of packets now as a good guide if you're eating around about
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150 grams of protein per day you're doing okay but if you want to turn it up a little bit and you're
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Joining in on like a muscle building training regime or you want to start getting into the fitness side of things
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180 grams to 200 grams of protein is absolutely fine for your standard male ladies
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I would stick somewhere between 130 to 150 grams of protein a day
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Carbs the evil thing that's making the world fat Wrong carbs are not your enemy
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Uncontrolled levels of carbohydrates can be your enemy It's basically if you're putting on weight or struggling to lose weight
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It's because you are taking in more than you are putting out and it's that simple
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One of the first sources that people tend to cut back on is carbohydrates
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But they cut back without even knowing what they're eating in the first place So before you start doing anything
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You need to make sure that you are going to be logging your food and checking just what you're taking in a certain day now
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It's not me being mean that saying you have to start logging and tracking your food in some manner that is just nature
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It's the way biology works. And if you want to be successful, you've got a bloody well do it
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There has to be some effort put in for you to see results One of those efforts is going to be monitoring your food now
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You can do this in two ways. You can use a fitness app called my fitness pal
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This one will help you to log your food. It has barcode scanning on it. It's super easy
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It remembers everything you eat as well So you can reload things really easily. You're also going to need a little helping hand from a set of scales sounds horrible
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It's not all you're gonna do is weigh overall food for the day
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So if you are taking food with you to work What you can do is weigh the whole lot
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They're gonna take that day and then just log it as long as you eat What you've logged in the morning by the end of the day, that's absolutely fine
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But it's gonna give you at least an idea of where you're at to give you a little quick demonstration
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I'm gonna bring you in a little closer. Here. We have some sweet potato per hundred grams
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This is giving us as sold value per hundred grams Carbohydrate level is twenty one point three now as to me sweet potato is a good sweet potato
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Sweet potato is a good source of micronutrients as well because it's colorful anything colorful on your plate
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It's going to be full of more nutrients or something. That's beige or white this though for me is a carbohydrate source
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We know that because the fat level on here per hundred grams is naught point three
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It's not so basically per hundred if you think of it as a percentage as a hundred percent that is naught point three percent fat
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From that what it is is twenty one point three percent Carbohydrate there's a little bit of protein there, but it's all negative. We're talking like one percent
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So where's that other 80% wet? Well the 70 or percent that's left over that's all made up with water content fiber content
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Don't worry too much about that What we're concerned with is this usable amount of carbohydrate in that per hundred gram serving
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But the thing to notice here is there's only 21 grams per hundred so obviously we can take this potato here
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We can weigh this on our scale BAM. So I'm coming at
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206 grams now just to make your life easier. Let's call it 200 grams
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We know a hundred grams has twenty one point three grams of carbohydrate in it
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thus a 200 gram serving this potato here has 42 grams of
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carbohydrate in it now that from this lovely pre-weighting we have here is the same as
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43 grams of sugar which looks like this And this is a raw cane sugar. So to your body
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Carbohydrate level wise this and this are absolutely identical Identical This is gonna make you feel real hyper real fast and then crash you out and leave you hungry
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This is going to be way more satiating and way more hunger filling
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It is now This is gonna leave you feeling less hungry. This is gonna make you feel hyper and real hungry later on
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So this is what we're talking about This and this to your body are the same people would have you believe that sugar is evil. It's all bad
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Ignore it cut it out your system The problem is we don't have control over the sugars in our diet and that's the issue not the fact that sugar exists in the
9:06
World, it's not completely evil and you can have it in moderate amounts as long as you're monitoring your food
9:10
now if you're not monitoring your food that's when you have to start cutting out sugars and things like that because
9:15
There's such high impact because you can get this you can as you can see from this. It's a way smaller volume
9:22
That has the same impact so it's way easier to go overboard on this simple sugar here because basically
9:29
43 grams of that is 43 grams of carbs whereas 200 grams of this potato is only 43 grams of carbs. Does that make sense
9:37
Hopefully that visual gives you a little idea. So what you want to do is monitor your food and volumize as necessary
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So if you're feeling hungry, you want to look for foods that have a low impact
9:47
So that means per hundred grams you get a low number per serving which means you can have more to hit your targets
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Facts now everybody's scared of fats because fact is the same word as what you associate with being out of shape
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But fats are good. They help support hormone levels and also they help keep you satiated
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They help stop you feeling hungry because per gram of fat you get nine calories
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So they are more of a high energy source and a carbohydrate gram for gram
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But it doesn't mean that you don't need to monitor them Obviously because one gram has nine calories instead of four they are higher impact
10:27
So again, it's easy to spill over on them But most people when they start dieting they'll cut out carbs or cut out fats or one of the two and they start cutting food
10:35
Out of the diet that I can't eat cheese when I'm on a diet. I can't have creaming on a diet
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I can't have butter when I'm on a diet and it's just not true If we go back to that per hundred serving we can see on a cheese per hundred grams. The fat level is 35 grams
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Now that sounds like quite high. It's 35% pure fat, but chances are when you're having cheese
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You can slice up only 10 to 15 20 grams And it's going to be absolutely fine because in 20 grams of that all you're gonna have is 35
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Divided by a hundred that gives you your one gram value and you times it by how much you want to have
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So I want to have 20 grams So I times 0.35 by 20 and that will give me my value of fat for that serving of cheese
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7 now as a standard most men and women women why I should have around about
11:23
35 40 45 depending on how tall they are on their body weight men tend to have more around about kind of that 50 to
11:30
65 range if they're on the lower fat diets or lower fat kind of intake
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Whereas you can have a higher fat approach to your dieting Which is where you'd have that 40 30 30 split in which case you would have a higher fat allowance
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So again, it's all about the allowances that you're gonna have and how you want to direct them
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I myself have gone even higher on the fat side and brought my carbs down to only a 20% input
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Which means I get a much higher fat allowance and that for me personally going out and eating makes life easier
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Because it's easier to go out and find higher fat foods and take out carbs
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Rather than to go out and try and take fats out of meals, especially for eating out or going to venues
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So just be aware you want cheese, but maybe you're on a lower fat side and you prefer the high carb. That's great. Whoo
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Cheetah like skills. There are versions of cheese that you can still have like these eat lean ones
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This per hundred grams is only fourteen point three grams of fat compared to the thirty five of a normal cheddar
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This is also got a boosted protein level of being thirty three
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Grams of protein per hundred compared to a normal cheese, which is only 25, which is still pretty darn good
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But that's what I'm saying If you have a certain want in your diet
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There are usually a means to being able to have them also Cutting something out completely that you might like on things like butter butter may be high in fat
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It's 80 grams of fat per hundred But it's all again about the volume you use if you're spreading this on toast
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Chances are you're only going to use around about five grams, which is only going to be four grams of fat in that serving
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So it's not horrendous It can easily fit in in your allowance if you have a 60 gram allowance a day or a 45 to 50 gram allowance a day
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So everything is about understanding what is on the back of the food that you are putting in your face
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Can't have whipped cream on a diet Wrong this is a light real dairy cream
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You could squirt this over entire dessert and I guarantee it is only gonna come in around about a freaking
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12 gram serving which will only have two grams of fat in it a 12 gram serving will look something
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Like that maybe that Two grams of fat you're telling me you can't have fun while you're still dieting and achieving your goals
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You can you just need to follow macros Last but not least I said we come back to it and we are alcohol
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Here's a big topic that a lot of you guys seem to be confused about alcohol is its own macronutrient
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So it is separated from your other foods and you do need to monitor it, but it doesn't have to be that confusing
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Basically what happens is in the simplest way possible high in hierarchical
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in hierarchy hierarchy in a tier of importance When alcohol is in your system, it goes above everything else alcohol to your body is a kind of poison
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It's going to try and break it down and clear it from your system and it's gonna Prioritize the breakdown and digestion of the alcohol over other foods. So what you want to avoid doing is
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So what you want to avoid doing is eating a lot of energy-based food your carbs and fats
14:42
around the alcohol try to stick to just having lean meat meals getting your carbs and fats in prior to going out and having a
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Drinking session now by drinking session That's a different matter of opinion for some people for some is a couple of glasses of wine a couple of beers for others
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It's a full-on. Whoa, let's get blotto'd now I can tell you you cannot be going out and getting smashed all the time on alcohol and expect nothing negative to happen
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It's going to but if you want to go out and control your drinks have one or two glasses of wine have some beers or vodka
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Whatever that's absolutely fine. My advice to you is if you can stick to spirits and a mixer
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That's gonna be way easier because you can have a diet mixer and a spirit and there is not much to calculate in there
15:22
Other than the fact you've got alcohol in the system But if you're having cocktails and beers, you are gonna have to factor in they're gonna have carbohydrate levels in them
15:30
and you need to know that that is the case because it's very easy to start spilling over your calories and
15:35
A great way of dealing with this is to bank your macros. Yes
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That means you can save macros for later in the day And if you don't know how much then you can just pull back on your carbs if you want to go out and you know
15:47
You can have quite a few drinks. You can just sacrifice 50% your carbs and save it for that night out. It's completely up to you
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You can judge what you think you want to save by having a look at what's in a single drink and going from there
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But it's a sacrifice you make in terms of staying in shape
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So, you know, you're gonna go and have fun and have those excessive things That's great
16:06
and you make the sacrifice of not eating as much that day from that certain source that those excessive things are gonna pile into
16:11
And thus you balance your life and that's where it's about balance is key
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Consistency is key but more than anything knowledge and power and one final thing. Don't worry if you screw up
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Just stop Reset and learn from the mistake one mistake will not ruin an entire day's work
16:30
One mistake during the week one bad way in doesn't ruin all the work
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You've done that week just like one healthy meal can't make you slim one bad meal can't make you fat
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So don't freak out just reset as long as you have more wins than losses. You will keep moving forward
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Oh Suggestive Michael levels now, I ain't claiming to be some kind of clairvoyant here, but I'm gonna give you
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General numbers to be able to start out with so if you don't want to have to go through your day
17:04
Working out what you're eating how far off you are follow these numbers They'll give you somewhere to go
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But then what you need to do is you need to follow yourself on the scales and in the mirror
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What you don't want to be doing is losing more than say One two pounds a week of weight
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Excluding the first two weeks that you do this because you'll have a water rebalance in that couple of first weeks
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So you can actually end up losing maybe three to four pounds a week in the first couple of weeks and that's okay
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But if it hits into the third or fourth week, you still losing that weight You need to up your food because you're losing too much weight too quickly starting with the ladies
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Let's just say you're an average size girl We're gonna talk about maybe that five foot five to five foot seven kind of range
17:42
You're rocking in around about what? Pounds is that little is that too little? I don't know. All right. Yeah
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Thank you subject. We'll go off that. Anyway, that's what I'm going. So you just elevate up or down as necessary
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From that scale. We're gonna say around about a hundred and thirty to a hundred and fifty grams of protein
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That's gonna be plenty Carbohydrate wise if you start rocking in around about 130 to 150 grams of carbs if you want a carb dominant diet and then have
18:11
40 to 45 grams of fat if however you want to go a little bit more fat dominant
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I would say have around about a hundred grams of carbs and
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Tipping it up to about 50 grams of fat, but again balancing it through those calories
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However, you see fit according to your allowance and then go up or down the scale if you think I'm a bit taller than that
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I'm a bit more weight in that a bit shorter than that Whatever you want to do or just give them a trial run for a week and see where your body goes
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It starts losing weight brilliant next up the fellas and again, we're gonna go on an average here, but definitely 180 200 grams of protein
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That's fine. It's definitely gonna hit all your base levels It's probably for some of you can be even a little bit more than you need
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But it's also not gonna be unhealthy and not gonna be putting your kidneys under stress
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Carbohydrates if you want to be a carb dominant kind of diet I would say for a cutting level somewhere between 250 grams of carbohydrates should start you off in a decent level
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Fats wise let's start around 60 to 65 if you want to be a little bit more fat dominant cut those carbs down to around about
19:13
170 to 180 and stick those fats up to around about See how you go from there and then obviously adjust up or down as necessary
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Rules for both guys and girls if you're going into the gym and starting training to lose weight
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Do not cut your food and start cardio at the same time
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Because what you're doing is you're using all the tricks in your bag and if you load them all in at once at the beginning
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You're gonna give your body nowhere to go later down the line So along your journey if you up your cardio leave your food the same give your body a week
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You're gonna take the average of your seven day weights So you're gonna weigh yourself every day, but you're not gonna give a shit about that single number
19:53
You're gonna wait for seven days I'm gonna take an average across the board Then do the same the next week and you're gonna measure those averages against each other if weights gone down great if it stayed the
20:02
Same, let's adjust if it's gone up if that's not your goal Then obviously we need to adjust even a little bit harder or increase our activity levels
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So that's your choice either increase activity or bring down food not both at the same time
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So there we have it. It is as simple as I can make it for now
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If you want to know a little bit more, let me know in the comment section below
20:23
Specifics you'd like to know has anything confused you haven't missed any points
20:27
I'm doing my best here to just kind of dumb it down a little bit so you guys are able to feel like you can
20:32
Just jump into this and really give it a good go But I can promise you this if you just take the time to understand macros
20:39
It will give you ultimate freedom and understanding of food because it makes you look at what's on the back of a label
20:45
It makes you look at what's in your food, which then gives you knowledge Which then gives you freedom because over time you will just know you will start to learn about portion sizes from weighing the food
20:55
You'll start to know what's in something when you look at it on a menu
20:58
It will give you a rough idea which gives you freedom rather than fearing food
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You can control the food and you can make that food work for you
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And that is a healthy attitude and that's what you need to be successful because this is a long-term
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Lifestyle change is not an 8 to 12 week program where you suddenly gonna stop and hope that everything's gonna stay the same
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It just doesn't work like that So there you have it that is my basic breakdown for macros and understanding them and I hope it's helped
21:31
Like I said comments in the comment section if you've got any confusing points in there
21:35
And I'll try and answer them as best I can Guys, if you know the answer these questions know a lot of you've been running macros for a long time and successfully
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Help each other out in the comment section This is what it's all about developing a community that we can help each other and come together and be better together
21:48
If you like the video if you hear this far, thank you very much I hope it was what you wanted and if it is just hit hit that like give it a thumbs up and
21:56
Share it help share the channel share the knowledge and let's start building a better place to be
22:02
I've been Lex that has been basic macros and I'll catch you in the next one. Boom, baby
22:11
Different cooking like a chef. I've been all up in the kitchen had to make a move had to make a little distance
22:18
A lot of people tripping they can never see the vision
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