What's going on Nation? I got a really special video for you guys today
I'm going to eliminate all the confusion you might have about what to eat
How much to eat whether your goal is to build muscle or lose?
Weight and the reason why this video actually came up is because I do a lot of one-on-one Skype
Consultation and when I explained this to my my consultations on my clients
It's like bells and whistles go off in their head, and they're like
Oh my God, how come I've never seen a video about this before and the answer is because I have made one yet
But here. We are today. We're going to be talking about it, and you're going to love this video so much
That when you think of the green lantern you're going to think of me and not that Ryan Reynolds
Fiasco that came out a Few years ago
So what I did for you guys is actually made a whiteboard with some information on it
I will put text across the screen if I feel like while
I'm editing this video you guys can't see what I'm talking about so want to make it as easy to understand as
Possible for you now
I will say that I have a custom meal plan app on my website
That will do all these calculations for you and figure all this out
I'll post that link down in the info section below
but
You know whether you use my meal plan app or not to figure out your macros and your vitamins and minerals and all that stuff
For your goal
It's so important that you guys
understand basic
Concepts like I'm about to explain to you so that as you're reaching your goals you understand why you're doing certain things
Because if you understand the why behind what you're doing?
It's going to make you more inclined to want to keep doing it because you know you know what's happening
Or why it's benefiting you if you don't understand why something's benefiting you most of us don't appreciate it
So we just kind of slack, and I don't want you and you guys slacking all right, so further ado
Let's get started all right, so let's pull up my pretty board right here and as you notice
I got it separating the two sides I got muscle game and I got fat loss
And I did have these numbers in the middle right here, and all I did is I took some average numbers
so we're going to call this guy Joe because Joe is an average name my best friend's name is Joe so it's higher if your
Name is Joe and said your average. You just know what I'm trying to say
anyway, so
Jill burns
2,500 calories at rest and what that basically means is when Joe gets out of bed. He goes to work
He does his thing he comes back home. Maybe he takes a shower. Maybe he has a friend over
I don't know, but what if I tell me goes the dead?
He burns like 2500 calories
Now that same guy if he gets out of bed does all that and goes to the gym and does a hot cool workout?
He's burning
3000 calories and where I got that 500 Calorie difference guys
most people burn on average between
500 to 1000 calories when they train all I did was take the low end of that scale for my number
And that doesn't even really matter because I'm just explaining concepts to here to you guys
You can you can apply this to you after this video is over
So we're going to go over here to muscle gain now
Joe wants to start building muscle, and he wants to bulk up
He needs a place in itself in a caloric surplus in order to do it now you have to understand guys when you're building muscle
You have got to eat more calories than you consume
What does this mean it means you not only build muscle, but you will put on bits of fat
That's why when you guys say is it possible to build muscle and loosed at the same time
The reason why you get usually a yes or no answer is because if you are an absolute beginner
And you've never trained before as you start eating better
And you start working out you will lose muscle and gain fat at the same time for the mere fact that you're a beginner
but if you've been lifting for a while
You're going to put on bits of body fat when you bulk. There's no way to get around it
You can make leaner gains
We don't put on as much, but you will see little bits of body fat
But that's why this is so important because I want you guys to bulk and be happy with your muscle gain
But not look in the mirror and see that you're setting to hold a lot more fat around your waist area
We don't want that. So the average is going to be between 250 to 500 calories a day surplus
I took the higher end of that scale
Which is usually what I recommend for people
And that's where we're going to get this number and this number so what these two numbers mean is
while Joe is on his rest a
Tinis only burning 2500 calories
He wants to build muscle make lean gains he needs to be consuming 3,000 and on days where he's in motion
And he's burning 3000 calories because he worked out if he still only ate
3000 he's going to make no gains because there's no surplus
So what do you do? You boost your calories 500 on workout days?
So now you're consuming 3,500 on workout days and 3,000 on rest days
And where does this 500 Calorie difference come from?
for most people myself included I keep the fat the same and I keep my protein the same and all I do is adjust my
carbohydrate intake and you take 500 calories you divide that by 4 because it's 4 calories per 1 gram of
Carbohydrates, and what do you get?
125 grams of carbs so all I do is on days. We're on that rest. Let's say
I eat 200 grams of carbohydrates on days where I go to the gym. I eat
325 grams of Carbohydrates, and then on days where I rest
I just reduce it back down to 200 very simple guys now the problem with all of this is that most people
Only figure out what their macros need to be on days where they train so what happens if Joe stats to consume?
3500 Calories a day every single day well if Joey works out three days a week and he
Rests four days a week that means on each of these four days
He is now in a calorie surplus of a thousand calories so each day. He's getting an extra 500 so it's
500,000 1,500
2,000 calories
So every single week if Joe only consumes the amount of calories
He's supposed to consume when he works out every single day if you add up all those rest days in a month its
2,000 calories a week that's 8,000 calories a month it only takes about
3500 Calories to put on one pound of fat that means every single month on top of the small bits of fat
You're already putting on because you're bulking you're going to gain an extra on too close to two-and-a-half pounds of fat
every single month and
Adds up really quick, and if you're doing a five or six month bulk
Let's say six months that's going to be close to an extra probably thirteen to fourteen pounds of fat
extra that you're going to have to lose and
in my opinion
And ain't worth it because you're going to gain the same amount of muscle
doing the lean bulk that you're going to gain doing the dirty bulk and gain all that extra fat the main difference is if you're
Dirty bulk you look like you look really fat and gross because you don't want to look like that
And if you were to do it the right way, you don't gain little bits of fat
And then only probably take you like a week or two to get rid of that if you wanted to shred down
So that's the main difference here you guys have got to adjust your calories for days where you're training
Versus days when you're resting and when you're bulking
It's super easy all you have to do is lower the carbohydrates down now that that's out of the way
Let's talk about the fat loss section all right, so I got my chat back up here now
Let's say Joe you want let's say. He's done bulking let's say. It's the same guy let's say
He's done bulking and he's put on some muscle
And now he wants to drop his body fat down to get shredded obviously
I don't recommend doing a massive dip in calories because there's no need to and if you follow the same guidelines
you can do the same exact thing just the opposite way, so
Once again, BMR at rest 2500 BMR emotion 3000 we want to be on the higher end of the scale so usually I suggest
250 to 500 Calorie deficit if you're trying to lose weight I usually put people on the higher end of that scale which is
500 so that means on rest days if your BMR at rest is 2500
You should be consuming 2,000 calories on
Workout days if you're burning 3000 calories, and you want to stay within that range of 500 then you need to consume
2,500 calories, it is very simple right any guys are watching this video, and you're like oh my God
This is the most simple thing I've ever seen in my life
How did I not know that well hit that thumbs up button and I'll teach you more stuff
so now let's let's talk about down here real quick, so
once again
if you fudge up your meal plan and
On days where you're at rest and days you're in motion if you eat the same amount of calories
So let's say you ate let's say you workout days or 2500 calories if you didn't adjust them and you continue to eat those
2500 Calories on Days will you rest
You're not going to be losing any fat because there you're going to equal out and now if you have the mentality
behind your head that you can cheat a bit more on days where you're working out because you're working out and
Your calories your calories end up being close to the 3,000 because you achieve it a little bit
Thinking in your head it was okay
Because you're lifting
well if you're only burning 3,000
And you ate 3,000 again you have no games you have got to have this deficit and remember so the average workout burns about
500 calories, and that's where I'm getting these numbers from and
Typically well for fat loss. It can be a little different. Just because it depends
how many calories you're eating in total, so
Obviously for bulking you have more calories to play with but when you're when you're losing weight
Especially for women you might not have the ability to take away all those calories from your carbohydrates if you're only eating
150 grams of carbs a day or for some women they'll eat as low as 100 if they're really petite you can't exactly remove
125
Grams of carbs if you're only consuming 100 you know what I mean
So you will have to play with your meal plans a bit more but for the average person watching this video
You should be able to still remove the majority of those calories from Carbohydrates
I would try to remove as much as you can from your cubs first and
Then start pulling from fat and protein to kind of make these numbers match for your rest days versus your workout days
So it can be a little bit more difficult to do that
And I can actually help you in the form section of my websites very simple guys
Don't watch this video get frustrated because you don't know your numbers
Take action make a profile on my website go to my form section say these are my macros
How should I adjust them to maximize my fat loss and we'll help you out
because that's what we like to do on my website now for that same person though if
You aren't adjusting your calories all right? Let me pull this board back up if
You are consuming
2,500 calories on workout days, okay, A-And. You're not adjusting your calories that means on days. Where you work out?
Let's say Joe is still only working out three days a week
That means the nose three days are the only three days is having a caloric deficit of 500 which means for the entire week
He's only burning an extra 1,500 calories because his BMR at Rest is
2,500 and that's how many calories he's consuming so the basically on those rest days nothing's happening
He's just kind of maintaining and only burning 1,500 calories a week
That's not even one pound of fat after two weeks because that's only 3000 calories and it takes
3,500 to lose one pound of fat
And that's why this is so important to understand especially if you're trying to lose weight
Because if you don't adjust your macros your weight loss will be super slow
And I don't want that to happen to you guys
I do want to say one more thing if your goal is weight loss, okay?
I actually have a video that explains
It's called how to build your meal plan I really want you guys to watch this video with this video
And I'll even post it as a link in my endcard after the video ends so you can click it right away
It will explain to you how to do all these calculations
To make sure you're eating the right the right amounts of protein carbs and fat based on your body type
And I also have the video in article format on my website. Where you literally
Can highlight it
copy and paste it and then put your numbers in
Where I have mine and get what you need to know it's super easy to do took a lot of work
So make sure you check it out, but you there are certain windows where you can adjust your carbohydrates
So that you can have rapid fat loss and that attica will go over this, but when it comes to losing weight
You can get away with a bigger deficit if you're trying to have rapid fat loss so for example
I could even get people as high as maybe
750 to a thousand calories a day deficit for a few weeks. Maybe like a month max for Rapid fat Loss now
You do run the risk of burning a bit more muscle tissue obviously if you're in that much of a calorie sit
But if 500 calories a day deficit isn't fast enough for you
What's not working as fast as you would like know that you can boost it out to like 750 to a thousand a day
But if you start to obviously look in the mirror and see your muscles like deteriorating and depleting and going away
Then maybe the deficit is too high for you the main thing is you have to keep in mind that?
You burn a certain amount of calories on rest days you burn a certain amount of calories on days
Where you go to the gym
And if you do not adjust the amount of food you're eating to make up for how many more calories you're burning on rest
You're burning on workout days, and how many calories less you're burning on rest days
You're not going to hit your goal as fast as you want
so I hope you guys enjoyed this video - like my sixth take because I was making it so
overcomplicated, and I wanted to make it as simple as possible my buddies were here watching me get frustrated because I up a bunch of
Times because they look at them like I'm looking at my camera, and it's like 22 minutes long
I'm like oh my God just cannot be this long
I need to be short and sweet so thumbs up for that thumbs up for refilling again if you have any questions
Let me know down that comment section below
Smash that like button
Click that notification bell so you never miss a new video upload and guys I am super active
On my instagram if you want to hang out with me, my Instagram is @Scotthermanfitness I do fun stories
I do post every day especially when I travel is that I'm also
It's very easy for me to be active in my comments section so a really great place to get a hold of me and ask
Questions, it's not in the comments section on my instagram. Hope you guys enjoyed the vid and as always more good stuff coming soon
See you guys
you