HOW to LOSE 8KG in 8 WEEKS

Summary

In this fitness-focused video, the host kicks off the New Year by sharing his commitment to a fat loss journey, starting with a CrossFit-style competition. He outlines his daily caloric intake, emphasizing a 2800-calorie diet to balance performance and weight loss. The host also shares practical tips on running, cooking low-calorie meals, and the importance of volume eating with vegetables. He wraps up with advice on setting up a fat loss phase, focusing on protein intake and a balanced diet, all while promoting an upcoming fitness challenge.

Takeaways

• 🎉 The speaker wishes viewers a happy, healthy, and productive New Year and encourages goal setting and embracing new things.
• 🏋️‍♂️ The speaker has signed up for a high competition, which is CrossFit style, and plans to start the year with a fat loss phase.
• 🥗 The first meal of the day is described, consisting of about 550 calories, contributing to a total daily intake goal of 2800 calories.
• 📝 The importance of tracking weight consistently in the morning, before eating or drinking, is highlighted for accurate progress measurement.
• 🔢 The Harris Benedict formula is recommended for estimating Basal Metabolic Rate (BMR) and adjusting it for activity level to determine daily calorie needs for fat loss.
• 🏃‍♂️ The benefits of low-intensity, long-duration runs are discussed, such as teaching the body to use fat for fuel and improving cardiovascular fitness.
• 🍽️ The concept of 'volume eating' is introduced, emphasizing the importance of consuming large volumes of low-calorie foods like vegetables to feel fuller on a calorie deficit.
• 👨‍🍳 Cooking tips are shared, such as using cooking spray instead of olive oil to save calories and weighing out food portions for accurate tracking.
• 💊 The speaker mentions the use of creatine and suggests backloading the missed doses if forgotten for a few days.
• 🥤 The benefits of zero-calorie drinks for hydration and reducing hunger are discussed, as well as the option to use sugar-free syrups in place of regular ones.
• 📊 A final summary emphasizes focusing on calorie and protein intake, aiming for 1.5 to 2 grams of protein per kilogram of body weight per day, as key to a successful fat loss phase.

Q & A

What is the primary focus of the video?

The primary focus of the video is to share the host's journey of starting a fat loss phase and participating in a high competition, as well as providing tips on goal setting and healthy living in the new year.

What type of competition is the host signed up for?

The host is signed up for a CrossFit style competition, which is less about traditional weightlifting and more about functional fitness.

Why is the host starting a fat loss phase at the beginning of 2024?

The host is starting a fat loss phase to prepare for the upcoming CrossFit competition and to set a good example for the audience by leading with personal health and fitness goals.

What is the host's daily calorie intake goal for the fat loss phase?

The host's daily calorie intake goal for the fat loss phase is 2800 calories.

How does the host plan to calculate the fat loss calories?

The host plans to calculate the fat loss calories using the Harris Benedict formula and adjusting based on activity level and initial weight.

What is the recommended time for weighing oneself according to the host?

The host recommends weighing oneself first thing in the morning, after waking up and using the toilet, but before eating or drinking anything.

What is the significance of doing easy, long-duration runs according to the video?

Easy, long-duration runs are important because they teach the body to use fat for fuel and allow muscles to work more mechanically efficiently, which helps in developing cardiovascular fitness.

What is the host's strategy for cooking meals during the fat loss phase?

The host's strategy includes using low-calorie alternatives like fry light instead of olive oil, bulking out meals with low-calorie vegetables, and being mindful of sauces and extras to keep the calorie count in check.

What advice does the host give for those who are new to running or unfit?

The host advises new or unfit runners to start with low-intensity runs that they can sustain while having a conversation, gradually building up their fitness and endurance over time.

How does the host use volume eating to help with satiety during a calorie deficit?

The host uses volume eating by incorporating a large amount of low-calorie vegetables into meals to make them more voluminous and filling, which helps to combat hunger during a calorie deficit.

What is the host's view on tracking calorie intake for vegetables?

The host does not require clients to track their vegetable intake because encouraging more vegetable consumption is more beneficial than the negligible calories they add to a meal.

What is the host's approach to drinking during the fat loss phase?

The host suggests consuming zero-calorie drinks like Pepsi Max or Monster to help with satiety and to avoid adding unnecessary calories from sugary drinks.

How does the host plan to track and adjust the fat loss calories over time?

The host plans to track the weight loss over the first week and adjust the calorie intake accordingly, potentially lowering it if the weight loss is not as expected.

What is the role of creatine in the host's fat loss phase?

Creatine plays a role in the host's routine by helping to maintain energy levels and performance during the fat loss phase, with the host mentioning backloading the missed doses if forgotten.

Outlines

00:00

🎉 New Year's Resolutions and Fat Loss Journey

The speaker starts the video by wishing viewers a Happy New Year and encouraging them to subscribe and like the channel. They express their commitment to goal setting and embracing new changes, sharing their personal decision to participate in a CrossFit-style competition. To prepare for this, they plan to start the year with a fat loss phase, which will be documented in the video. They also discuss the importance of weighing oneself consistently to track progress accurately and provide a baseline weight of approximately 107.5 kg. The speaker emphasizes the need to calculate daily caloric needs for effective fat loss using the Harris Benedict formula, adjusting for activity level, and setting a daily calorie intake of 2800 calories to begin their fat loss journey.

05:02

🏃‍♂️ Embracing Long and Easy Runs for Fat Loss

The speaker discusses the benefits of long, easy runs for building cardiovascular fitness and teaching the body to use fat as fuel. They mention that easy runs help muscles work more mechanically efficiently. The video includes a run with a friend, emphasizing the importance of maintaining a conversational pace for the majority of the run to stay in the aerobic zone. The speaker also shares personal tips for preventing chafing during runs, such as using a combination of natural oils and running lube. They conclude the running segment by highlighting the importance of pacing oneself, especially for those new to running or returning after a long break.

10:02

🍽️ Cooking and Caloric Tracking for Weight Management

The speaker shares their approach to cooking a meal, highlighting the use of low-calorie alternatives like Fry Light instead of olive oil to save calories. They discuss the importance of using the right tools for measuring food portions accurately and emphasize the role of vegetables in a calorie deficit diet due to their low calorie and high volume nature. The speaker also talks about the use of zero-calorie drinks to help manage hunger during a cut and shares their thoughts on the benefits of not tracking the calories in vegetables and drinks to encourage higher consumption of these healthy options.

15:04

🥗 Volume Eating and Mindful Cooking for Effective Cutting

The video focuses on the concept of volume eating, which involves consuming large volumes of food with lower calorie content to stay full during a calorie deficit. The speaker and their partner demonstrate how to prepare a large, satisfying meal with rice and lean meat, discussing the importance of not tracking certain elements like sauces to simplify the process. They also mention the use of creatine and the flexibility in making up for missed doses. The segment ends with a discussion on the importance of tracking macronutrients and the overall caloric intake for the day, aiming for a total of 2800 calories.

20:04

🥤 Utilizing Zero-Calorie Drinks and Sauces in a Calorie Deficit

The speaker discusses strategies for managing hunger during a calorie deficit, such as consuming zero-calorie drinks that provide a sensation of fullness due to their carbonation. They also talk about the benefits of using low-calorie sauces instead of high-calorie alternatives like mayonnaise. The video includes a demonstration of making a high-calorie shake to compensate for a day of lower calorie intake, emphasizing the importance of balancing enjoyment with the need to meet daily calorie goals.

25:05

🏆 Conclusion and Encouragement for Fitness App Challenge

In the final paragraph, the speaker wraps up the video by summarizing the key points about setting up a fat loss phase, focusing on caloric intake and protein consumption. They encourage viewers to like the video and use a discount code for Gym Shark purchases. The speaker also promotes an upcoming fitness app challenge with cash and clothing prizes, inviting viewers to participate and engage with the content.

Keywords

💡New Year

New Year symbolizes the beginning of a new calendar year and is often associated with goal setting and new beginnings. In the video, the speaker uses the occasion of the New Year to encourage viewers to set fitness goals and embrace new habits, such as participating in a high competition and starting a fat loss phase.

💡Goal setting

Goal setting is the process of identifying something one wishes to achieve. The video emphasizes the importance of goal setting in the context of fitness and health, particularly during the New Year, as a way to improve one's lifestyle and well-being.

💡Fat loss phase

A fat loss phase refers to a period where an individual focuses on reducing body fat, typically by adjusting diet and exercise routines. The video's speaker discusses starting a fat loss phase to prepare for a competition and shares personal strategies for achieving this goal.

💡Calories

Calories are a measure of energy intake from food and drink. The script discusses the importance of tracking calorie intake for fat loss, using the speaker's own daily calorie goals as an example to illustrate how calorie management is crucial in weight management.

💡BMR (Basal Metabolic Rate)

BMR is the number of calories a body needs to maintain basic physiological functions at rest. The video explains how to calculate BMR using the Harris Benedict formula and emphasizes that BMR is a foundational figure for determining maintenance or fat loss calories.

💡Activity level

Activity level refers to the amount of physical activity one engages in daily. The script mentions adjusting calorie needs based on whether one is sedentary or lightly active, which affects total energy expenditure and, consequently, fat loss strategies.

💡CrossFit

CrossFit is a fitness regimen that incorporates a variety of exercises and training modalities. The speaker mentions signing up for a CrossFit-style competition, indicating the type of physical challenge they are preparing for and the motivation behind their fitness journey.

💡Nutrition

Nutrition encompasses the intake of nutrients necessary for health and growth. The video discusses the role of nutrition in a fat loss phase, including the importance of consuming adequate protein and making smart food choices to support fitness goals.

💡Volume eating

Volume eating is a strategy that focuses on consuming large quantities of food with low energy density to feel fuller on fewer calories. The script describes how incorporating more vegetables into meals can contribute to volume eating, aiding in satiety during a calorie deficit.

💡Hydrogenated oils

Hydrogenated oils, like the ones found in some cooking sprays, are used as a low-calorie alternative to traditional oils. The video mentions using fry light instead of olive oil as a way to save calories, illustrating a practical tip for those looking to reduce calorie intake.

💡Protein intake

Protein intake is the consumption of adequate amounts of protein to support bodily functions and fitness goals. The speaker in the video recommends a specific range of protein grams per kilogram of body weight to ensure proper nutrition during a fat loss phase.

Highlights

The speaker wishes viewers a happy, healthy, and productive New Year and encourages goal setting.

The speaker has signed up for a high competition and plans to start the year with a fat loss phase.

Details of the first meal of the day, consisting of approximately 550 calories, are shared.

The daily caloric intake is planned to be 2800 calories, outlined in the first video.

The importance of weighing oneself consistently in the morning for accurate baseline weight is discussed.

A starting weight of around 107 to 108 kilos is mentioned for the speaker.

The Harris Benedict formula is recommended for estimating Basal Metabolic Rate (BMR).

The speaker explains the difference between BMR and Total Daily Energy Expenditure (TDEE).

A decision to start fat loss at 2800 calories, with adjustments based on weight loss progress, is shared.

The benefits of low-intensity, long-duration runs for cardiovascular fitness and fat utilization are discussed.

The speaker and a companion engage in an 8 km run, emphasizing the importance of easy pace for fitness building.

Creative use of various substances as a lubricant to prevent chafing during running is detailed.

The speaker's experience with cooking and the value of volume eating for satiety on a calorie deficit are shared.

Strategies for tracking calories, including the use of substitutes like Fry Light and skipping tracking for vegetables, are discussed.

The final meal of the day is a bulking shake on a cut, demonstrating how to reach daily caloric goals.

Protein intake recommendations for fat loss are given, aiming for 1.5 to 2 grams per kg of body weight.

An announcement about a fitness app challenge with cash and clothing prizes is made.

The video concludes with thanks to viewers and an invitation to the next video.

Transcripts

hello everyone welcome back to the

channel and before I move any further I

want to wish every single one of you

watching these videos subscribe to the

channel liking the videos more

importantly a very very happy healthy

and productive New Year it's the 1st of

January January is a time for goal

setting maybe taking stock at things in

your life right now that aren't serving

you as much as you may like to and

embracing new things that potentially

will I'm no different on this front and

I want to lead from example and by doing

so I've signed up for a high competition

which for those of you who don't know

what HX is it's a little bit less meat

heady than the typical you know bro gym

stuff benching 180 deadlifting whatever

it is so it's basically a CrossFit style

competition I'm signed up with small

Sean sea that you may have seen on the

channel before whom I live with and in

order to do that I've decided to start

2024 with a short and sweet fat loss

phase so that all starts today I'm going

to show you how I go about a fat loss

procedure very very short shortly in

this video but first of all I'm

absolutely starving Abby behind the

camera certainly is but she's done up

the first meal of the day it has come to

a total of about 550 calories or so and

that is going to constitute meal number

one of an overall day of eating that is

going to amount to 2800 calories so

without further Ado let's get tued in

and we'll see you in a few I'm going to

get around to weighing myself now and

obviously it's less than ideal to do so

at 1:00 p.m. in the day after which I've

had a meal but the Morning has been a

bit of a [ __ ] show I was over at my

mother's house last night with my family

we had a couple of cocktails I didn't

wake up until after 11:00 a.m. this

morning so I'm just going to get a

baseline estimate of what my weight is

so that there something to base the

calculation of of my calories now when

you are weighing yourself I recommend

that you do it every single morning

first thing in the morning after you

wake wake up after you go to the toilet

but before you eat or you drink anything

because even if you slug half a liter of

water before you jump on the the

weighing scales the chances are you

could be even half a kilo heavier so try

to minimize and equate the variables as

much as possible so you can get as

accurate a reading every single day and

hence the average reading that you're

going to be able to calculate over the

course of several weeks will be as to

the point and as reflective of your

actual progress as possible again just

doing this for an

estimate but the starting weight is in

around 107 and A2 kilos that's obviously

going to be a heavier reading than what

it would be if I woke up first in the

morning weigh myself after going to the

toilet before I ate and drank anything

but regardless that is going to be the

first weigh-in that I'm going to use to

calculate the fat loss calories over the

course of the next few weeks now that I

have my body weight I've got everything

that I need to make an estimation of the

amount of calories I'll need to consume

to lose fat over the next few weeks so

obviously the best way to get your fat

loss calories to sign up to the Fitz app

and let me do it for you but assuming

that's not what you're ready to do right

now the next best way is to Sur search

up the Harris Benedict formula on Google

and the first option that comes up

should be one that looks like this so

once you click into that it'll tell you

to input a variety of your metrics so as

stated my morning weight I'm just going

to round it up to 108 kilos my height is

6'3 my age is 25 my gender as far as I

know is male so that total amounts to a

BMR figure of

2,335 calories now a crucial mistake

that a lot of people make is that they

take the BMR figure and they run with it

they assume that that is either their

fat loss calories or their maintenance

calories but your BMR is neither your

BMR is essentially the amount of

calories that you could burn not moving

throughout the course of the day the

amount of calories that your body

requires even if you in a coma now

assuming that the vast majority of you

watching this aren't in fact in a coma

you need to add in your activity level

to the equation as well and you do that

by hitting the advanced mode button on

underneath the BMR figure so when you

hit that you get asked to input an

estimate of your activity level and the

again the vast majority of you watching

this aren't in a coma but I would assume

that the vast majority of people will

fall either into the sedentary bracket

or the lightly active bracket assuming

that you're not something like a farmer

or a construction worker who's on their

feed all day who's a very otherwise

active job most people including people

working desk jobs who might work out a

couple of times a week or stretch their

legs every so often or get like 5,000

steps I would consider that to be in and

around lightly active and then people

who have no activity altogether who if

you can be very very honest with

yourself and say that you barely move

from one end to the day the next you're

probably sedentary me being honest with

myself could assess my activity level in

general although I do a few CrossFit

sessions although I work out quite

consistently generally throughout the

course of a day I would be relatively

sedentary so I've summarized my activity

level to be lightly active so when I put

in lightly active I get a total energy

expenditure figure of 3,200 calories per

day meaning that for me to start a very

slow and steady rate of fat loss A lot

of people will go 500 calories below

that but I want to experiment with a

slightly higher amount of calories for

the reason that I don't want to be

depleted too quickly I would rather

start my fat loss calories a little bit

high and have to adjust them a week or

two later to a little bit lower rather

than start off with a calorie total

that's way too low that albe it causes

me to lose a lot of weight very quickly

also causes my performance in the gym

number one and with my hro cardio my

running sessions number two to suffer so

next week I'll see how much weight I

lose over the course of the first week

if I'm losing about half a kilo to a

kilo per week especially at the start

I'm going to be pretty happy with that

and keep things where they are but if I

lose very little weight over the course

of the next week on 2,800 calories then

the next week I might drop them to 2700

or to

2600 okay Abigail do you want to talk us

through the workout we're going to do a

long and easy run and why is it

important to do easy easy R st lower

intensity runs over a longer duration

teach the body into using fat for fuel

it also allows your muscles to work more

mechanically efficiently which means

that

over time it better develops

cardiovascular fitness yeah basically

slow running zone two heart rate running

is what's going to build your aerobic

capacity and Sean didn't know this until

recently he thought that when you went

running you just went out and you went

flat out every single time flat out flat

out every single time but the same way

that you wouldn't go into the gym and go

for a one rep max every single lift you

should be running no m to me you should

be running most of your they say 80% of

your runs should be easy and easy is a

conversational pace so we're not taking

headphones because we're just going to

go and chat to each other when we're

running and make sure that we're

actually sticking to a conversational

easy face and it's pissing it down with

rain so we can't take the camera and to

make matters worse I've got no Vaseline

because I left it in the CrossFit gym

the other day I was telling Abby I found

the tub of Vaseline but I was like what

are the chances that at least one person

in the CrossFit gym stuck their grimy

little paws into the jar of Vaseline and

then I'm going putting that in between

my legs so what I have used is a

combination of many things the secret

ingredient to stop chafing is um uh it's

it's special running uh base Lube yeah

so applied to the inner inner parts of

the groins and we are ready to do a

what's the distance I think we're going

to we going to do eight 8 k run seven or

eight we'll see the question I ask

myself every morning is who's going to

carry the bo who's going to carry the ls

I don't live off that whole [ __ ] I hope

it's raining cats and dogs I hope the

water is freezing we all right so what

are we about 4 km in yeah a bit over the

first 6 K easy pace so we can just track

to each other and then we're speeding up

for the last 2 km aiming for 5 minutes

com of pace but we're not there yet

we've got what a com and a half to go

yeah so we saving our energy when you're

on your own you can kind of especially

when Dave the goggin is playing in your

ears you can kind of take things a

little bit too fast and get too amped up

but it definitely does help if you're

doing this to do it with someone else

who you can have a conversation to

because that kind of keeps you

accountable to the PACE and the

intensity that you're working at so like

that's what we've been doing for the

first like four sl5 km and then for the

last two we'll up the anti you probably

won't be able to talk to each other but

we'll be pushing each other to finish it

round yeah exactly so we should probably

get back on with there let's do

it so we've just gone through kilom 1 of

the faster ones at

444 so we're ahead of our Target of

five we did it how are you that out

breath cuz I'm fitter than him that's

why we did the last 2 km in 443 three

and then

432 so we're way ahead of our Target of

five which is good isn't it bear in mind

I'm 108 kilo [ __ ] elephant trying to

keep up with herself now you did good

and as well we skipped we've got a

little program and we skipped to week

three of the training cuz I thought

we're not complete beginners hey how we

this your Vlog or my Vlog you're right a

breath okay give me that

Dam okay provided that the lens isn't

no it's fine so interesting point with

running I think especially it's

definitely pertinent around the new year

or it's especially pertinent around the

new year a lot of you are probably going

to put on your running shoes for the

first time in 12 months you're going to

with the best intentions hope to do a 5k

but about 900 M into the 5K you're going

to be blown out your asss you do not

need to do a 5K in the quickest possible

time that you're capable of doing it you

do not need to push yourself to the

point that you're going to be getting

sick especially especially on your first

5k in fact one thing that I've learned

this week is if you want to build up

your Fitness as it pertains to running

you're going to get a lot more out of

low intensity running something that you

would subjectively rate to be a three

out of 10 or something as we said

earlier you could sustain a conversation

with if you Face Time someone you would

be able to buy and large be able to

sustain a conversation with so

especially for those of you who may be

overweight or unfit or dread the thought

of

running the best piece of advice I can

give you is that you do not need to go

balls to the wall With It cover the 5K

get the mileage under your feet as you

expose yourself to more bouts of running

you're going to get progressively fitter

and probably progressively leaner into

better shape whatever your goal or

outcome or desired outcome is so

yeah hi Sha's brain's not working cuz

he's so tired from running he's used all

his energy but what he wanted to say was

that was our 8 km run hope you enjoyed

it he's going to be doing two runs a

week from now on and a couple of

CrossFit classes am I yeah while also

cutting and trying to lose some weight

and then he'll be already pyrox in just

under two months time fantastic couldn't

have said a better myself as you can see

the sun was splitting the stones not an

ounce of rain hit the tops of our heads

for the last about kilometer uh Abby

decided to you know she threw me a bone

by saying that oh we'll go this

direction and then we'll turn left and

then at the last minute she decided to

turn back the direction that she came so

I didn't know where I was going I was

Bamboozled so that gave her about 20 m

of a gap so that she could say that she

finished the last two kilm quicker than

I did is that right

yeah update on the lube situation it

works as a perfect anti-chafing

mechanism so I used a combination of

like cocoa butter I had uh some like

body oil spray I used olive oil and then

I finished it off with that lube and 8

km later probably a little bit more than

that I've got zero chafing on the

insides of my thighs and bear in mind

when I used to do 5Ks without putting

anything on the insides of my ties my

[ __ ] legs would would have been

bleeding first ever anti-chafing

mechanism that I use is actually coconut

oil so when I started running when I was

like 14 I discovered very very early on

that pck pies do in fact not save lives

so I used to go to my mother's press

take the coconut oil out smear it over

the insides of my thighs and actually

felt quite therapeutic just having like

your your your the insides of your

thighs just like seamlessly gliding off

each other um definitely worth checking

out um despite running socking which it

does um I I didn't think it could get

much worse but aside from that that I'm

going to have to sacrifice a new pair of

socks because I'm not sure if you can

see them my foot's bleeding it can in

fact get much worse this uh usually

doesn't happen I've decided to take the

bull by the horns cooking dinner it's

going to be some rice and some 4% lean

mints one of my secrets to getting

people to take over jobs that I don't

want to do is to one do the job so badly

that it frustrates the other person I'm

getting soaked by [ __ ] pepper

juice or number two show such a lack of

enthusiasm about doing the task that

they just take over because yeah fry

light for calories explain so cutting

pack fry light instead of olive oil

substituting this for this could save

you the bones of about 100 calories in

any particular meal and it mightn't seem

like a lot for one meal but if you use

olive oil for every time that you use

the frying pan it could very easily

amount to 100 calories at breakfast

maybe 100 calories at lunch 100 calories

at dinner so it could save you two or

300 calories across the course of the

day now certain people namely Eddie Abu

will tell you not to use fright because

somehow it's going to kill you eat real

food this is not food I don't tend to

look too far into these things my goal

at this point in time is to lose a bit

of weight if if something as simple as

that that's safe enough to be on the

shelves in supermarkets allows me to cut

a few hundred calories I'm going to use

it a little trick and this applies to if

you're like dishing stuff out of a jar

as well if you want to know the exact

amount of produce that you're using put

the whole package on the scales set the

scales to zero and what you're going to

do is take a lump out of that you'll see

here that the scales will say minus 454

G which essentially means that what I

have on the spatula here is 454 G the

more you know this is what Sean should

be telling you when you're cutting you

want to eat a lot more vegetables

because they're going to fill you up

with they're low calories it's true so

it's going to make you feel Fuller more

full when you're in a calorie deficit

you're going to get hungry so you want

to bulk out your meals make them

more volumous is that the right word

yeah yeah make them more volumous with

vegetables which are very low calorie

like peppers onions

mushrooms yeah I've actually fun fact

never been a huge guy for like making

food tastes nice and I know it might

sound ridiculous but like the thought of

seasoning [ __ ] it just seems like too

much effort because to me I don't derve

too much enjoyment out of food enough to

like spend an extra 10 minutes making it

taste nice you know the way you have to

like cook meals for like 2 hours and

then it takes you literally 2 minutes to

eat the meal and then you've got another

like 20 minutes of washing up to do

afterward cooking just is such a bad

deal but necessary evil unless you plan

on like spending 7 per each meal prep or

hiring a personal chef which I have

here this is definitely Sean's idea

similar to the fry light common

knowledge to me probably not so common

knowledge to you if you want something

that's going to fill you up low calorie

or zero calorie drinks whether like

Pepsi Max or Monster because of the

carbonated nature of them not only do

they technically hydrate you and give

you a bit of a kick but secondly the

carbonation kind of gives you an

artificial sensation of feel feeling a

little bit full so it can be a helpful

tip to get you through certain bouts of

hunger if I don't have a lot of calories

to work with what I will do is go to the

fridge pick out one of a m crate of

Pepsi Max and that should get me through

at least another I don't know hour or so

low calorie swaps as well is another one

with the with the drinks is then like

you can also say that you pick up a full

coat it's going to make you feel full

but always go for the no sugar versions

where possible like syrup in your

coffees if you put syrup in your coffees

sugar-free syrup or sweet ni syrup are

you trying to take my clients as well

[Music]

Fitness and three two one there it

is rice is mixed in so I'm not going to

know how much rice I have

accidentally I didn't check whether the

microwave Rice had been thoroughly

cooked before I put it in the pan um but

now we have pretty hard grains of rice

in the pan it's

[ __ ] I'm not too sure how we're going

to get out of this dilemma uh again one

of the reasons as to why it's better if

someone else takes charge of the cooking

process because me I'd eat this no

problem but Abby she's a little bit more

fussy I get a gym shark sponsorship and

I pour a [ __ ] Lewis Hamilton monster

down the front that is though why like

you just drank my Pepsi no sympathy like

I'm already in pieces here like we're

tracking the calories here well

specifically ab's tracking my calories

she decided to track like the monsters

and the zero calorie drinks uh but like

cuz there is going to be like 10

calories in them I personally wouldn't

track them because I feel as though the

benefit that you're getting for the 10

calories you're consuming of them is

kind of worth not tracking if it reduces

the barrier to overall calorie tracking

doesn't make a huge pile of a difference

but just one of these things we're also

discussing whether to track veg but

again I take the approach of not

requiring clients to track their veg

because I look at it from the

perspective if I can do anything to

encourage clients to eat more veg then

they're probably going to be more

satiated they're probably going to feed

them perform better and hence they're

going to get more of the benefit out of

consuming slightly more veg compared to

if they were to track the veg and hence

limit their overall veg intake it's like

if you just allow an extra 100 calories

in your day for veg and drinks and

without actually weigh out cuz weighing

out 100 gr of mushrooms that are about

six calories it's just pointless so like

it doesn't make a big difference and

really the more that you track the

easier the tracking becomes but let's

say it's much more appealing to someone

to just track the meat and the carbs as

opposed to chopping up she said

mushrooms Peppers broccoli trying to

find the calorie total that you're

trying to track for that just [ __ ]

lamp it on no one ever got fat from

eating too many bell peppers so I'm

pretty sure you're going to be fine

total calories so far dinner is going to

amount to just over 700 calories so

that's about just over probably 200 g of

lean mints plus is a 250 GS of

rice yeah plus give or take 250 gram of

rice and whatever negligable amount of

sauces were inside that as well so just

over 700 calories for dinner for

breakfast earlier was about 550 calories

so overall for the day it's half 5 and

the total amount of calories consumed

after this meal is going to be

1,2 50 so that should leave me with

1,300 calories to finish off the day

which should be fine so this is such

like a volumous meal like it actually is

mint and rice but look how much food

you're getting

for how many calories is it I guess s

it's a good point and I have to give

credit to Sean Casey for his like

popularization of volume eating

essentially what volume eating is is

trying to get the biggest bang for your

book from the meals you consume so as

Abby says here the meal that we have now

bear in mind we didn't track The Edge

and there is quite a bit of edge in

there so maybe it's 100 calories extra

but still even at about 800

calories mountain of food most people

would actually eat less than this this

is Sean having a big portion if you're a

normal person watching this you can

probably have about 2/3 of this and it'

be 500 and something calories there's no

way that you're going to leave the table

feeling hungry after a meal like that so

essentially bulken up the meal with

plenty of egge um is is going to be

instrumental to achieving your results I

couldn't have said better

myself Abby makes another good point

again when it comes to like cutting you

want to be mindful of kind of the sauces

that you're using and what you're what

extras you're applying to certain meals

an example of something that would be

less than ideal is if you're adding like

cream to the cooking process if you're

adding like full fat mayonnaise to the

dinner let's say as a sauce something

that I actually learned very early on

back in 2018 when I was living uh when I

was living in Luxembourg I used to raid

the supermarkets for sweet chili sauce

because I was just looking at the back

of the packet one day I was like it's

actually pretty decent in terms of the

calories that it has for the amount that

you would like use so you're not going

using 100 milliliters of sweet chili

well I might usually it'll be quite a

good bit less than 100 calories or even

50 calories less sweet chili sauce

better alternative in terms of calories

for something like mayonnaise or

whatever the [ __ ] let don't worry you

haven't accidentally just like like

Fallen onto aby's Vlog it's just it's

8:30 my brain isn't working her still is

so she's decided to make me up my last

meal of the day well potentially second

last meal it's going to be like a

bulking Shake on a cut solely for the

reason that I'm so behind in calories I

think I've 1,200 calories consumed out

of a projected 2800 probably we woke up

quite late today so you did miss that

one we didn't get up until 11 11 yeah

interesting point as well creatine if

you miss like a couple of days of

creatine you can like I suppose backload

the amount that you miss so sometimes

I'll do that if I've gone like three

days forgetting to take creatine I'll

take like three scoops on a particular

day just to make it make it

up SC for the purpose of the Vlog it is

a full

scoop that's 1,200 calories more or less

so you just need to mix it

up 200 Ms of milk 40 G of porridge two

small bananas 110 ml of double cream and

30 G of peanut butter amounting to a

total of

1,177 calories which brings my total for

the day so far to just over

2,400 extra 30 G of peanut butter brings

the total to

2600 excluding the veg that we didn't

track probably in the region of 27 if

not 2800 cuz they do have quite a lot of

v and that's your bulking Shake done

a hair on

it compliments to the chef

cheers G in one to finish off this video

I want to provide as much information as

possible regarding how to set up your

fat loss phase so I've already gone

through the calories and the next thing

to sort out is the protein intake with

respect to carbs and fats forget about

them you're going to sort them out with

a balanced intake anyway so focus on

number one the calories and number two

the protein with respect to protein I

aim for between 1.5 to 2 G per kg of

body weight per day which for a man

who's teing on the brink of 110 kilos in

body weight that means I'm aiming

usually for between 150 to 200 Gr of

protein now if you go above the upper

limit does it really matter no and in

most cases the more the merrier would

only really become an issue if you're

eating so much protein that was taking

away from nutrients you could be getting

through other food sources I think

that's pretty much it nail your calories

n protein and Bob will very much be your

uncle and Mary very much your aunt thank

you very very much for tuning in

appreciate the love the likes the

comments as always if you haven't done

so already do please drop this video a

very quick like if you're picking up

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in and we shall see you all in the next

one