Building Your Meal Plan! Learn How To Calculate Protein, Carb & Fat Daily Intake For Your Goals!
Вставка
- Опубліковано 3 січ 2014
- (0:26)- Link To Meal Planner: muscularstrength.com/mealplan
(0:40)- What you need to know!
(1:00)- My Info & Calculations
(2:41)- Protein Multiplier
(3:27)- Fat Multiplier
(4:12)- Converting Macros from GRAMS to CALORIES
(5:19)- Carb Multiplier
(6:41)- My Daily MACROS!
(7:59)- Carb Intake Guidelines
(9:09)- My FINAL Daily MACROS!
(10:22)- Promo Code For FREE One Month Trial of my meal plan!
READ FULL ARTICLE WITH PHOTOS
muscularstrength.com/article/...
The MEAL PLAN! It seems like this topic has been blown so out of proportion, with so many different “tricks” over the years, that a lot of us just say “whatever” when it comes to counting their calories and macros.
The most often words spoken are:
“I’ll just east clean.”
When it comes to reaching your goals, having a well thought out meal plan is imperative and finding the right ratios of protein, carbs, and fat is much easier than you have been lead to believe.
To begin, you will need to know the following information.
Weight:
Body Fat %:
Basil Metabolic Rate - BMR (Calculator Link)
At Rest:
In Motion:
For the purpose of this article, I will be using my own information as an example.
My Info:
Weight: 171 lbs
Bodyfat %: 7% (0.07)
BMR
At Rest: 1,832 calories
In Motion: 2,840 calories
Once you have this information it’s time to do some calculations. First, we will need to see how much of your bodyweight is FAT WEIGHT.
FAT WEIGHT = Weight x Bodyfat %
My FAT WEIGHT: 171 lbs x 0.07 = 12 lbs
Next we are going to use this number to find yourLEAN WEIGHT.
LEAN WEIGHT = Weight - Fat Weight
My LEAN WEIGHT = 171 lbs - 12lbs = 159 lbs
We will also need to find your AVERAGE BMR. This will tell us how many calories you need to burn a day in order to maintain your current bodyweight. The AVERAGE BMR is the average between your BMR In Motion and BMR At Rest. Both these numbers can be obtained on the SHF site LINK TO BMR.
AVERAGE BMR = (BMR In Motion + BMR At Rest ) / 2
My AVERAGE BMR: (2,840 calories + 1,832 calories) / 2 = 2,336 calories
Now let’s quickly recap with all the numbers we just gathered.
My Info:
Weight: 171 lbs
Bodyfat %: 7% (0.07)
Fat Weight: 12 lbs
Lean Weight: 159 lbs
BMR: 2,336 calories
Once you have all the information you need, we are going to calculate your PROTEIN & FAT intake for the day based on your GOAL and LEAN WEIGHT.
Protein Multiplier
This multiplier will tell you how much protein you need to ingest per day according to your goal.
Goal: Maintain / Lose Weight
Ingest 1 gram per pound of lean weight
My protein intake goal = 1 x 159 lbs = 159 grams
Goal: Gain Muscle
Ingest 1.5 grams per pound of lean weight
My protein intake goal = 1.5 x 159 lbs = 239 grams
Fat Multiplier
This multiplier will tell you how much fat you need to ingest per day according to your goal.
Goal: Maintain / Lose Weight
Ingest 0.35 grams per pound of lean weight
My fat intake goal = 0.35 x 159lbs = 56 grams
Goal: Gain Muscle
Ingest 0.5 grams per pound of lean weight
My fat intake goal = 0.5 x 159lbs = 80 grams
My goal is to gain muscle, so I will be using the GAIN MUSCLE multipliers.
My Daily Protein & Fat Intake Goals:
Protein: 239 grams
Fat: 80 grams
Now that I know how much protein and fat I need to consume per day, the next step involves converting GRAMS to CALORIES. This will help me calculate how many calories are being taken by protein and fat per day and will help me determine how many calories are left over for carbohydrate intake. Below is a chart that will explain how many calories there are per 1 gram of each macronutrient.
Converting Macros from GRAMS to CALORIES
Protein: 1 gram = 4 calories
Carbs: 1 gram = 4 calories
Fat: 1 gram = 9 calories
I will now use this chart to calculate my TOTAL CALORIES being ingested from Protein & Fat.
Protein in Calories
239 grams X 4 calories = 956 calories
Fat in Calories
80 grams X 9 calories = 720 calories
Total Calories from PROTEIN & FAT
956 calories + 720 calories = 1,676 calories
We are now going to use this number to determine your carb intake based on your goal. But in order to do this we will need to adjust your AVERAGE BMR to reflect your goal.
CONTINUE READING HERE
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This was the most sense this stuff has ever made
Thank you buddy, NextLevelDiet is impressive. I took diet strategy as well.
L00
The fact that you put this much effort into helping people with there diets is reilly cool, so thank you I appreciate it
Gabriel Angus really*
Bruce you’re gonna burn in hell next to actual nazis
Mortisea no come on man ‘really’ is a basic word. That shit is distracting
damn I ain't done this much math since high school
seri my fvcking head hurts
Or grammar apparently
Me, either. It is true: you'll always use math even after school is over.
seri --- Omygosh you're way too fucking funny😒🙄
meh not really a general meal plan would suffice instead of this very specific plan, addition and subtraction multiplication and division all are basic maths so they'll always be used but after those nothing else
Been watching this video for years and still come back to it every time I'm getting ready for a cut / starting a meal plan. A classic from Scott!
Same here 🙋♂️
I want to leave a positive comment. You are very professional. Thank you for sharing your knowledge! Greetings from Nairobi, Kenya.
The MEAL PLAN! It seems like this topic has been blown so out of proportion, with so many different “tricks” over the years, that a lot of us just say “whatever” when it comes to counting their calories and macros.
I have broken down the process of how to figure out your daily protein, carb & fat intake according to your goals so that, whether you’re a beginner or an advanced lifter, you can EASILY determine a starting point of what your macro ratios should be in grams / calories for the day.
It’s the New Year and your meal plan will be the most critical element in achieving your fitness goals. Be sure to share this video with your friends as you begin your 2014 fitness journey. Nothing better than building your meal plan together so that you can share ideas and keep each other on track!
This video will show you EXACTLY how to calculate your daily macronutrient intake needs.
For more information on how to calculate your macronutrient (protein, carb, fat) intake or to have a printable version of this video with all the calculations, please see the FULL ARTICLE here: scotthermanfitness.com/articles_viewer.php?rID=47
Great information here man!
Shane Evans
Thanks Shane!! Glad you learned a thing or two :) If you have any more questions please feel free to post in my forums and we will help you out! www.ScottHermanFitness.com/forums.php
Yoav Malinovsky
Thanks Yoav! Hope you are not on track to reaching your goals!
yojgee
Hey brotha! on your rest days it might be best to lower your carbs just a little bit. You will have to do some experimenting to be sure.. but that is what it is all about! If you have any more questions please feel free to post in my forums and we will help you out! www.ScottHermanFitness.com/forums.php
Thanks Scott! I'll try some adjustments and see the outcome! Thanks for the heads up!
This is the 3rd time I’ve come back to this video over the past couple years. It is the most detailed I’ve seen on UA-cam. I start then work/kids/ life in general stops me. I really wanna get in shape, I’m starting to feel old and very tired all the time. I have so much potential, but I just feel like I’m in a marathon that I’m starting 6 years late. Hopefully I can maintain this time around. Thanks for the video Scott. Good luck everyone.
Like the way you broke this down. Straight to the point, no fillers nor BS. Facts for the basics, that are regularly explained in riddle fashion. Good work! Helps a TON!
This is great stuff Scott. I personally believe that great physique comes from knowing what to eat. This is very helpful.
Then you would be right Kev! :) Glad this video helped! If you have any more questions please feel free to post in my forums and we will help you out! www.ScottHermanFitness.com/forums.php
I've recently learned this...Ive always been in good shape...lots of time running, sports, and in the gym. But generally I eat what ever I wanted (within reason)....then I hit 30....lol The stomach started to grow...I looked into what I was putting into my body and nearly passed out...SO MUCH SODIUM!!!! Two weeks into a actual meal plan for the first time in my life....already down in BF%...dropped a few lbs, and feel GREAT!
*****
yup...its insane! Sauces are the worst!
*****
haha..eating slow cooker stew as we speak...and yeah, canned soup is ridiculous as well....but I still do love my chunky chicken sausage gumbo!! lmao
@@ScottHermanFitness I am 143 lbs and 6ft tall and am skinny fat. I'm lean bulking but I am trying to gain muscle for competitive basketball so I need to work on speed, agility, explosiveness, footwork drills. Is this is ok to do while I'm lean bulking and how often can I do it?
2019, and I just found this.... Honestly best explanation I've come across!
Scott, I just wanna say thank you for helping me, your one of the most inspiring and down to earth people there is out there, everything I have watched from you is genuine and is about helping people, when I watch your videos I come away more knowledgeable every time, and trust your stuff, so huge thank you and just wanted to say keep up the great work man, you've helped this irish dude figure out his own macro's for once instead of having to get a coach to do it for him!
This is a great video, I thought is was about time to start nailing down my fitness and knowing my macros was important. You broke it down really well. Thanks
I never calculated mine, I will definitely start! :)
how did it go?
Perfect explanation! This helped me a lot. Thanks!! 🙌🏻
Can't tell you how relieved I am by coming across this information. I was suffering from "Paralysis by Analysis" from so much information. This video gives clear guidelines on how to prepare a meal plan. Thanks Scott, much appreciated!
Great video! maybe the best I've seen for now about nutrition!
What about vitamins and fibers?
The often forgotten, but equally important, micronutrients! We have some videos about this on our channel.
Wow. This is an amazing well thought out video. Well done Scott. This is like 20 videos condensed into 1 video. Amazing.
Thanks Austin. Definitely a lot of information, but I wanted to make sure it was presented in a way that would be easy to understand. :) If you have any more questions please feel free to post in my forums and we will help you out! www.ScottHermanFitness.com/forums.php
Aw man... Thank you so much Scott, I really can't thank you enough with how you've helped me tremendously.
I've been interested in Fitness since 2012 and failed to understand bodybuilding until I had a decent amount of knowledge from 1 year worth of youtube's fitness/bodybuilding channels and sites. And only in 2013 did I finally go to a gym which I stayed for 9 months but still had poor gains and a not even decent result. Because I never understood how to count my calories or macros... And I am so glad that I have searched your video in a second today and... finally.
It was so easy, simple, extremely clear. And thank you for giving us one of the best videos ever in the fitness world for us beginners to make this. Because it's tough without courses or a diploma to learn all of this.
I really can't thank you enough. Now I can finally get started in a true great bodybuilding journey with real gains!
THANK YOU!!! And thank you for all the amazing how-to exercises videos that I've always used in the gym.
waalex11 How have you progressed in the gym so far? Been two years now
Gimberg Preval ... Horrible, haha. At this point even with my better self taught knowledge the problem has been lack of discipline and consistency. The most I've trained consistently was around 7 months. Since this past year it's been few days to very few weeks on and off from months. Now I'm back at months lay off. Not really motivated.
Still got the body of "Do you even lift, brah?" --22 years old btw. Been failing since around 2012. 5 years of inconsistency, and lack of knowledge in a way.
I'd love to find a bodybuilding class in my city but I don't know how. Maybe it's because Quebec doesn't have any or I can't type the right word on Google because of the innacurate translation. Because I don't want to study a diploma to become a personal trainer. I want to be in a bodybuilding class. ... I don't know, it's hard to find and figure out for some reason.
waalex11 go to a gym and get a personal trainer...
***** Nah. I'm trying to become my own by finding a private bodybuilding class/school which is hard to do...
This is literally THE BEST explaination of figuring out your macros that I have ever seen! I understand everything now and I have been lost on this for 2 years! I have no clue how I'm JUST now coming across yoir video but I am excited as hell that I did! THANK YOU!!!!
Agree! I've seen a ton of videos on this topic and this is the best one I've come across.
Scott, I've been looking for infos about nutrition for a lot of time, struggling to understand where I was making mistakes within my routine. Finally you made it clearer to me. Thanks a lot, your videos are truly helpful!
I watched this late last night and I could hardly sleep afterwards because I was going over and over everything you said in my head, in great detail. I particularly appreciate the insight that the key variable is carbs, which need to be relatively low to burn fat. But there was one thing, right at the beginning, that I didn't understand. You took what you call "BMR at rest" (usually just known as BMR) and "BMR in motion" (usually referred to as TDEE, or Total Daily Energy Expenditure) and you averaged them to supposedly find out the number of calories needed to maintain your current weight. But the usual thinking on this is that the "BMR in motion" -- aka TDEE -- IS the number of calories needed to maintain current weight, since that number -- your basil metabolic rate (or calories you would burn at rest) plus the calories you burn from activity -- is your total calorie burn. So to "maintain," you'd need to take in that same number of calories. TOTAL calories burned (TDEE) = what you burn from heart beating and other bodily functions + what you burn from activity. Why would you average what you burn while asleep with what you burn while asleep + activity calories? Why wouldn't you use your TDEE (or "BMR in motion") as your maintenance calories, as most people do? The calculated "average" is a lower number than the TDEE, which is the actual (estimated) number of calories you burn, and therefore the number that you'd theoretically need to consume to maintain current weight. (As an aside, I'm curious what method you used to determine your body-fat level. )
Steven Zak Yeah, u r damn right!
Anyway, about body fat, :
bmi-calories.com/body-fat-percentage-calculator.html
U right
I agree, shouldn’t average it out.
So I should consider my TDEE only and start calculating my macros , instead of the average ?
Steven Zak you average it out because you have some days at the gym and others to rest and he averaged it out so it accounts for rest days and gym days
Dide, you nailed it. Really liked your video, extremely helpful. 💪
Thanks! Its my pleasure!! I also have a meal plan app on my site MuscularStrength.com/mealplan. Hope that helps!!
Wow, I am so relived and grateful. Was looking for this information past few months.
Scott, You have done a great job !! This will help a lot of people achieve their fitness goals.
I cant wait to plan my meals and tell others about this video.
This is the best video on this subject on youtube - Ive watched them all. Nice one man, thanks!
Yesterday I decided to give my life to fitness 😂This was super useful I start counted my calories today and I was confused but thanks his makes so much sense.
+Malik so happy to hear that Malik! You are going to love your life with fitness in it. If you ever need more help come to my site and join pur community. Ee can help you out!
+Malik www.MuscularStrength.com
+ScottHermanFitness I did thanks a lot!
shut the fuck up
Hellо guyys hеre’s how уou сan trаin musсle fast => twitter.com/da05e982a8d52ae15/status/742668391975096320 Building Yоur Meааааl Plan Leааaаrn Hоw Тo Cаlculаte Prоtеin Cаrb Fat Dailу Intаkе For Yоur Gooоoаls
Straight to favourites!
Thanks Scott!
You are very welcome Joakim! Glad this video helped! If you have any more questions please feel free to post in my forums and we will help you out! www.ScottHermanFitness.com/forums.php
Scott, very good video, finally, very easy to understand, you explained it super simple. Thank you for taking the time to put this post this video.
Great video Scott... I have followed your meal plan for 3 months with Training...... and guess what I have dropped 4 inches from my waist line....... previously I was training for 2 months..... but was not getting any results..... but after combining your meal plan to my gym workout.... I have lost fat and gained muscle..... I am a regular watcher of your channel and learnt so much from you.... But I would say that nothing in the world can replace an IN PERSON TRAINER.... Trainer that guides and acts as a spotter you when you are doing your workout.... My trainer was the bEsT in training but he lacked the knowledge of diet.... you filled that gap.... Thank you.
Awesome awesome vid Scott
Thank you Zephyrus! Glad this video helped! If you have any more questions please feel free to post in my forums and we will help you out! www.ScottHermanFitness.com/forums.php
You inspired me. I just wanted you to know that. Keep up the good work man.
THANK YOU FOR TAKING THE TIME TO EXPLAIN THIS VERY HELPFUL.
Best video on UA-cam for this subject by far. I haven't seen anyone else go this in depth for their viewers.
Best. Video. Ever!!!
Thank you Brannon!! That makes me so happy to hear! If you have any more questions please feel free to post in my forums and we will help you out! www.ScottHermanFitness.com/forums.php
hey scott love your channel man, just wanted to say something i dont agrree on, the carbs numbers are different to everyone, some people lose fat of 300 plus carbs a day, some people gain aot of fat on 300 plus grams of carbs a day, everyone is different
He pointed that out actually, maybe he didn't explain much but i understood that these numbers are his (the carb intake guideline) and can be different from person to another!
This is literally the most informative video on meal planning and nutrition I have ever seen.
Thank you so much Scott, really appreciate the take you take to make these videos and make them accessible for everybody free of cost.
Thanks
You are very welcome! Glad this video helped! If you have any more questions please feel free to post in my forums and we will help you out! www.ScottHermanFitness.com/forums.php
This video clearifies everything I read on the internet. I trust on you.
This video helped me overcome my eating disorder by teaching me to maintain my weight. Now I'm back to build muscle!
AMAZING video. Thank you so much for compiling this all in one place, and explained so thoroughly and clearly. FINALLY.
Why SO much protein? 3+g/kg (1.4+g/lb)?! I know Lyle McDonald recommends that. But most of the current research (and the other respected "science" gurus) suggest you need quite a bit less than that for muscle gain -- that you might only need that much to maintain muscle in extreme cutting, or if you have an issue with satiety or adherence. Seems like those extra macros might otherwise be better spent on fats and carbs.
i agree a lot with this. i understand everyone will have different needs and maybe scott makes gains better in this high of the protein range. But i mean, he’s only eating 230 grams of carbs on a lean bulk..that’s really really low. Again, i’m not discrediting him, but I would definitely recommend for everyone to do more research on your own. and eat more carbs lol
Bro thats fuckin a lot protein. What you mean 230 grams is really low. Bro everybody forgets about protein cycling and calories cycling. Like bro you cant be eating 230 grams of protein a day you will fuck up your digestive system.
@@BlitzWingKnight stfu "bro"
its a confusion between different measuring units
they count calories and macros using lbs, while for food they use grams lol
most people should be fine eating 1g per kilo bodyweight unless
Scientific evidence has shown you only need 0.8g per lb body weight to gain muscle. 1g is a safer bet to account for calorie burn variation. 1.2-1.4 if you're in a real deficit with high intensity cardio. Your body in a deficit and on keto does recycle protein. Too much protein does cause excess build up of uric acid. Arnold Schwarzenegger was about 240lb in his prime, he ate 1g per lb. If you're not a 240lb bodybuilder, you don't need 240g protein to gain muscle, unless you don't like your organs.
hey scott tell me which weight i should use to calculate bmr whole body weight or lean body weight pls help me im cunfused...
are you figure out this ?
I've been looking for a video like this forever !
Just now watched this vid Scott and I must say you explained this much better than anyone I've seen. Great, informative and easy to follow!
Lol, my conclusion right now:
Imma eat as much as I can whenever I can
So now I know all of this, what do I eat? I don't want to start working out without eating the right stuff and getting the right nutrition. I'm just completely lost and don't have a clue what to eat or how to start creating my meal plan. Any advice?
Same here man
jeff park ..... okay... before i started learning macro lifestyle... i learned as if i knew nothing.. meaning... kindergarten.... 1 week prior to the day one start of a 90 day beginning fat loss muscle gain food/exercise phase.... write down exactly what time.. what the foods were.. and how much of the food you ate... this little notebook needs to be stuck like glue to you.. also write down time, type, and length of time you do any exercise - keep it all going from monday- sunday.. then ... after that week look up the approximate calories and nutrietnts for the amount of the food you ate.. if you want you can read the food label as you eat the foods. Also write down how much water you drink and how much non water drinks you have and their calorie and nutrient amounts. For people who never counted before.. the numbers of calories you consume is probably pretty high.. but its okay.. we can change that. Anyway for guys if you allow 2000 calorie/day and women about 1600 calories/ day. That is your intake... now to loose weight, you must cut 500 calories per day if you want to begin a weight loss..so this is where exercise comes in... daily you must burn at least 500 calories of that calorie total...now... it takes 3500 calories to make 1 lb of body weight..burning 0 calories..you will plateau for life if you just eat those calories and move around very little.... and the gaining really begins when you eat well beyond 3500 calories in one day and do no exercise at all.. the body begins to store fat cells.. you gain weight.. you feel sluggish and have no motivation.. the good news is if you begin burning a lot more calories and working extra hard to burn them... you will be able to eat more calories... and this means breakthrough!! You begin to lose fat and gain muscle.. dont worry how the nmber on scale looks at certain times.. muscle weights more than fat.. but your clothes will feel good and then better... the moral here is Exercise more /eat less... just think... dont go over the 3500 calories and eat less than that amount as a life plan.. then to kick start the loss.. cut 500 calories out of food intake and burn even more of the calories when you get exercising.. this is long- but its like a prep to eventually live marcos life-barely having to think about food as a diet or deprive of treats in moderation on a regular basis. I am a bit different than some that have overeating issues for whatever reason.. i could not get off the plateau .. i would not gain or lose just hit a point and didnt flux for nearly two years!! Frustrating! Stress is huge cortisol producer and cortisol blocks us from burning fat properly!! I still get frustrated but at least i was able to break the barrier by caloric energy formula.. i go by the Carbs/fat/protein equation.. but i choose lower carb 20/ then fat of 30/ and protein 50. I never change the 30 fat no matter what.. proples needs vary.. good luck
best video for a beginner, always come back to this. thank you man
Couple of these videos on here but this one of the best ones!
Hi: Wondering if the same formulas apply kg/cm
Thank you very much
They wouldnt but you could easily convert kg to pounds online then apply them
In KG it’s similar for example protein is about 1.5g - 2g per KG of body weight.
Fats are similar, it’s .5g - 1g per kg
Etc.
Hey Scott, where did you get the information for the Protein multiplier? It seems way to high to me. All the literature I know recommends between 1 and 1,8 grams of protein per kilogram of bodyweight, not pounds, so about only about half as much as you recommend here. Which also falls in line with the basic recommendation of a 20/50/30 protein/carb/fat ratio as a starting point for a balanced diet for athletes given by many nutritionists.
+DaveElwoodCutter I was wondering the same thing. I remember seeing a PhD paper on this and it stated that 0.75g of protein per pound of bodyweight was an optimum amount for muscle growth, i.e. 150g protein for 200lb bodyweight, if you work hard in the gym.
+DaveElwoodCutter More accurate formula- 2.75* lean mass in kg. You have to give your best in the gym so you could use most of it. Of course, a very small part could be wasted, but better to get enough than less.
+Rhowdy Rathore Sorry but that's broscience bullshit and no peer reviewed scientific literature supports this. If you want to have a little more than needed go for 2gr per kg bodyweight (that's what Arnold did) but even that's unnecessary.
DaveElwoodCutter Sorry, I was cutting and had that number in mind. The range varies between 2.2g-3/kg 'lean body mass', the more required when you are in a caloric deficit. This formula is more accurate. Why? Because it works for lean and obese people. Lets take an example:
A person weighing 120 kg at 40% body fat needs 264g according to the 1g/pound body mass rule. With the formula I mentioned, he has to consume between 158-198g.
Also, I don't follow the broscience bullshit.
+Rhowdy Rathore It's still way too much protein. However you are right that the formula doesn't work for obese people. I was referring to people in a "normal" to "low" bodyfat % range.
The best way is to calculate your needed daily caloric intake and then base your macros on the % of calories coming from each macro. Balanced athletic diet would mean 20-30% Protein, 40-50% carbs and about 20-30% fat depending on your daily activities.
It's a myth that bodybuilders or strength athletes need more protein than other athletes. The most protein is actually needed by ultra endurance athletes since they burn protein for energy after the carbs and all other energy sources are depleted.
The best video I've ever come across that explained all of the math behind meal planning without getting me overwhelmed! Thanks for this awesome video!
This was one of the best videos I've ever seen thanks Scott
So i need 3782 calories in total, 287g/1148 calories protein, 50g/450 calories fats and 546g/2184 calories carbs. That's what i need to grow and build lean muscle. But how on earth am i gonna stay below 50g of fat a day in a 3700 calorie diet is beyond me, since 50g fat is easily obtained by just eating steak/pasta and shakes and w/e. Aren't you gonna go way beyond 50g fat a day if ur gonna eat that much a day? No idea how im suppose to make a meal plan now :(
This is a great video but it doesn't explain how to get your BMR resting or active, nor how to calculate your body fat %, both are required to use the information in this video. It would be helpful if you included links on how to calculate these so the rest of this video can be actually used by people who don't know those numbers (which is most people I suspect).
100% agree, I tried using other calculators but everyones algorithms are different.
Steven Wilson go on his website
You need to go to the gym to calculate your body fat... They have a machine which you pinch on your chest, stomach in order to calculate your body fat %
Quit making excuses for yourself. Find a place near you to get your numbers. Nobody is going to do the work for you
Man this was so beyond helpful... the most helpful macro counting system yet! Thanks for your time and very detailed explanation Scott!
Thanks Scott! I just went through the math of it today and wrote it all out as you did. Nice to understand how it all gets calculated!
How much does your diet cost?
u can......t......afford it
How do you determine body fat?
Glenn Drake there are special machines in gyms for that.
+Glenn Drake Using Accumeasure body fat calipers, or the body fat calculator at totalsixpackabs.com. There are instruction sheets that come with the calipers on how to use them. With the calculator, you need to know your height, neck size and waist size. The calculator is accurate enough if you enter your measurements were taken correctly.
There are machines at some gyms(or hospital tests) that are really precise, but expensive
Go for a DEXA scan. That's the only sure way to get accurate body fat (or as accurate as it gets I should say)
ua-cam.com/video/vxEQ-s8SWhs/v-deo.html
fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
This was probably the most helpful macro video I have ever watched. Thank you so much Scott!!!
I watched a handful of videos trying to get to this information. Thanks for being concise and getting right to the point.
how can I get so many protein grams in a day?
Lean chicken,steak, fish, most things have protein in some way or another, but those are your major protein givers. Protein shakes will also majorly help
The one problem i have with counting macros and shit - my digestion system HATES powder proteins. I wont shit for a week. Even while taking fiber supplements. I CANNOT EAT THAT MUCH SHIT AND STILL HAVE A FUNCTIONING DIGESTION SYSTEM
Dishonoredlover me too, too much protein gives me stomach cramps .
You don’t need that much protein, you only need about .8 grams of protein per pound of bodyweight, 150 grams of proteins tops at most...
Drink salsa, that will loosen up yer shit tubes.
how do u find out body fat percentage??
Have you figured that out?
You can use machines that tell the estimated BF % in gyms or medical centers
fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
Hi my name is Alexis Kironde. One way to calculate your body fat percentage is by using calipers. They are not expensive.
Here is a video on how to use calipers to calculate your bodyfat percentage- UA-cam: Matt Lucas- How To: Measure your Bodyfat Percentage w/ calipers
Thanks Man !! This is something I had been looking for. Perfect explanation
I have been waiting to have someone explain this! Thanks so much!
how do I find out my body fat %?
body Fat caliper only cost like 7€ can buy it on every webshop
Dirk Schagen
spot on Dirk!
would not say you are 7% here... personally i think you'd be around 12%
I'd say 10%
id say he measured and actually knows the answer rather than looking in the mirror and just guessing like you are.
guessing on physique with knowledge actually proved to be the most accurate way.
you can search some studies on pubmed to confirm
INIEILILY I agree with you. I think his bfp is about 12-14%
Dude, thank you soooo much for this video!!
Your the only person that explained it so much clearer than anyone else very helpful 😁💪🏼
Ur not 7% hahaha but then agin this video is old so u didnt know any better…i would say 12% in this video
so.... w8, your bones and organs and shit dont weigh anything?
Correct me if I am wrong...but I think that's included in lean muscle. it's fat against everything else percentage wise.?? but I am new at this so don't take my word for it.
+ildivofan1ful same im not really sure either...
Miguel Cabahug sorry im maybe late but organs need protein to
Lean body mass is everything besides our fat cells, like bones, skeletal muscles, organs (which are a different type of muscle) and water. Lean body mass is also referred to as fat free mass
Miguel Cabahug You didn't pay attention very well.
finally ... it's actually simple to do :o, thank you for explaining/visualizing it in an understandable way :D
WOW...most informative video on the subject EVER. Well done!
if only he used the metric system...
haha I know.. damn Americans... right? :-P
Scott Herman, I'm not a nutritionist, but I spoke spoke to a very accomplished natural bodybuilder and powerlifter, and my meal plan looks much different. There is no one size fits all, those numbers will differ a lot between Ecto-, Meso- and Endomorphs, where as ectomorphs would have to eat more carbs and endomorphs more fats. I feel you should have addressed that as it can't be ignored. I weigh 179lbs @ age 16, I'm an ecto-mesomorph and I'm eating 4100 calories a day without picking up fat. A total of 407g of carbs. And I have cheat meals. Furthermore not everyone burns the same amount of calories during a workout. Some people prefer doing 3 exercises, others do 5. Some do 3 sets others do 4-5. Rest time between sets can also increase / decrease calorie usage.
No disrespect intended, I love your channel and I appreciate that you're trying to help people, but I just feel that the video was not thorough enough.
Daniel, I stated in the very beginning of this video that this is your "foundation" From here you are going to make adjustments as you continue to train and learn your body. :)
+Daniel Grobbelaar C'mon dude - it's impossible to address every single scenario. Everyone is different. This video is just a starting point. Obviously you need to adjust those numbers to fit you needs better but not everyone wants to get into every single little detail of this.
I agree that there is too much info for one video and that it is a good foundation, but if you'd just added the ecto endo changes it would be easier for some. i weigh 87 kg, 12%bf, eating 4150 kcal and not putting on much weight, have been raising since 3500 with low gi food, will have to raise a bit more i think
Daniel Grobbelaar. Can u give me lessons paweeeeeez
Thank you again ! Been looking for this without a pricy nutritionist
Thanks Scott, brah, appreciate the time you spent to show this, cant believe how easy it is to calculate you nutrients relating to personal goals, set the facts straight for me, thanks brah
Counting macros makes me feel psychotic
If having control over your own precious life feels psychotic, then you should rethink it all over.
Watched it when I started gymming 4 years back. Watching it again, the best macros video ever
dang It was so helpful tysm!!
This was so helpful. Thank you for taking your time to be specific 🤗 to someone getting into fitness. You got a new subscriber 😁
Thank you so much!!! Excellent job!
Thank you so much for this guide. The most comprehensive one on UA-cam!
thanks man. Love the wealth of info.
This was the most helpful video ever for me to find out what I need to intake in a day!! Thank you a million times. Keep up the great work ^_^
Stephany Casanova he baby
So true!
Great Video Scott. Very helpful.
This video was a fantastic baseline. Thank you.
Great, great video. Best one I have seen on this topic. Thanks.
Thanks for a great explanation ! Keep up the good work ! 💪😎
these are the best information, i could possibly need.
thank you
Thank you scott. You are the best. Helping newbies like me engaging the fitness world.
probably best nutrition video I've seen. love my meal play app
Thank you! So simple and informative. You're a great teacher :)
Thanks for laying it out in such an easy to understand way. Been thinking a lot about how much I actually need of each macro to properly maximise my current efforts, and this fully satisfied my brains need for a solid method to work it out for myself, and now I can move forward with working out an actual meal plan. Goes to show that good information never ages.
absolutely great vid with a lot of info here
Very detailed. THANK YOU!
Never knew meals are so important.
Awesome video!
Fantastic advice, clear and easy to follow. I am at 18 percent body fat now and will implement this from today. Excited to see the results!!
Great video. Love the technical aspect of the body and how it works. Amazing to me how people ever figured this stuff out. Thanks for the video!
Thanks for this video is really helping me out to reach my goals!
This is the best guide I saw on YT