Calorie Balance Matters More Then Macros
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- Опубліковано 26 кві 2023
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"You should probably eat some carbs so you can think."
😂
No think. Just lift.
@@matthewcreelman1347
Caveman noises: *“URRRGGGHHHHH”*
@driver wow you're so smart
@@joeybasile1572 he deleted his comment lol
The liver makes all the glucose you need, no carbs are needed. This dude is ignorant😮😮😮.
"I think, therefore I am."
Carbohydrate.
This guy has grown on me. Alot of good info.
If you are going to listen to anyone on the internet about everything to do with fitness and training then make sure it’s Dr Mike. Following his advice I have dropped 50lbs and am now in pretty damned good shape at 48. Many thanks Dr Mike for all you do.
nice
How do I know how any calories I burn at a......time?
Bacon slathered with peanut butter. Gotta try that one
Do most ppl like peanut butter? Cuz I honestly think it's kinda gross.
Also, I am convinced it has much much less protein than people think. Except for maybe powdered peanut butter.
@@amixofgeekcontent its FULL of Oxolates. I would not touch it. Plus, the amino acid profile is sub par.
@@amixofgeekcontent for some reason I despise salty peanuts/salty peanut butter in general but am fine with any other salty nut. I can only eat peanuts if they’re sweetened.
@@gigachad3925 I might actually try adding salt to my peanuts. Hopefully that'll make them taste better. But yeah honey roasted peanuts do sound kinda tasty. Been a while since I had some
@@amixofgeekcontent I think people mostly just eat it as a "bulking" food. It's 25g protein per 100g, so about the same as most meat and protein rich beans, but it is easier to eat than both. Well, assuming you enjoy it obviously.
I only eat carbs so I'm able to consume Doc's consumption content
The only two numbers I really worry about are calories and protein. If those are in check then everything else tends to fall into place.
Do make sure you're getting fiber, though, that's important. Eat your brocolli.
Same here. Cutting now, so 500 cal deficit, 1g protein / pound of body weight, and 20+ grams of fiber is all I’m looking for each day. I try to eat higher % of fats than carbs, but ultimately that part is much less important to my goals.
yep men need 30-38g fiber daily
I don’t even look at how much fiber I eat 😭
You need a certain amount of fat for your hormones please don’t forget to do low fat
Does eating a bunch of oats and rice provide enough fiber? It’s really hard to get fruits and veggies in remote Alaska.
I've gone low carb hi protein and fat. I was starving all the time no matter how much I ate and it was all fatty meat so of course my calories were in a surplus and I felt like crap. It's amazing how good carbs are for you and how they make you feel good
A coworker asked me about dieting and when i told her this she had surprised Pikachu face irl.
A lot of people dont know this basic shit
@@devmed facts , that’s why everyone’s a trainer nowadays
literally bro, gotta catch em all!@@Facecel_
Carbs are also great if you want to sleep at night as well. So, I would add sleeping to thinking.
@8th account basic need no. Need to have a normal life, heck yes. Get outta here ya keto nut
@8th account you don’t need money, you could live under bridge. You don’t need carbs to live but you need carbs to live.
You do know your body PREFERRERS carbs right? Carbs lower cortisol.
@@user-pn9un3dc8y Exactly lol, you don't need a house or car. You would be just fine with a tent and bike or walking. But whay is more optimal? For most people having a car and house is.
This is how I lost 16 kg. No exercise at all, just was always below my maintenance. I didn't have any side effects. The only problem is that you tend to choose low calorie foods because you can eat more and feel more satiated. For example yes you can eat bacon and slab peanut butter over it, but then that might just be both your breakfast and dinner and you will feel so hungry throughout the day. But if you eat something bulky that can fill you up without too much calories, you feel more satiated. This means a good breakfast can be low calorie fruit shake with some protein powder as protein makes you more satiated. I did bounce back a bit, 6 kg but because I stress eat. I am back on the diet again.
Go lift weights now❤
@@briansylvester9982 I would love to do more exercise but due to my autoimmune issues I have limited mobility. MOst of my easy weight gain comes from me being very static.
This! That’s how I managed to not gain any weight at all during lockdown. Planning a caloric intake for an extremely sedentary lifestyle (I used to walk a ton everyday, plus gym) and it so happens that the types of foods that are lowest in kcal are vegetables and poultry meats.
@@DoritoBot9000 Coffee and unsweetened tea are lifesavers to bridge between meals :) I also grew a lot of vegetables on my balcony and really have to go back to that. It made me move more tending to the plants and I would pick some good food in the process :) Good work and I wish you a good health!
The quality of your diet eventually has consequences as you age
*than
No one cares
I care
Thank you for the common sense. With so many fad diets out there and every fitness guru and “influencer” trying to sell their crap, people need to hear this common sense approach to nutrition
than*
I'm so sorry
No I was going to comment it as well, you’re doing gods work
@@ZebCamp wasn't expecting someone to have my back XD thx man
More THAN
I learned this recently. Eating f.all carbs couldn’t think straight🙄 … important just choose good ones
Impressive ability to explain a topic always with good humor.
Agreed from a looks perspective… on the other hand too much shit food can lead to unstable moods, inflammation, blah blah blah which are all gonna be a massive negative at the gym and life in general. But definitely enjoy food too, don’t make eating boring and dreadful- life is meant to be lived.
Micro nutrients are mad important for brain activity.
This guy must be chock full of them because his head is dumb lumpy
Than*
I agree with calories in calories out but I do think the foods you eat directly affect your body composition. Personally switching from whatever i wanted to rice and meat changed the way I look
This is all fine, with some caveats. What we do and what we eat and how much we eat and when we eat will affect what is the amount of calories needed for maintenance. It will also affect how hungry we are which in turn is going to decide how easy it is to stick to calorie deficit or even maintenance level.
For example, when I switched from high carb low fat diet to low carb high fat I discovered that it is damn hard to eat so much fat in a day and it is super sating. I did not yet know I should be eating way more protein than I did so about 60-70% of the calories I ingested were fat. It was so difficult for me to eat even maintenance that I was losing weight at rapid pace (about 15 pounds a month for 3 consecutive months). I also lost a good amount of muscle (because I was stupid and did not enough protein / exercised).
I would say macros effects energy and mood, but not weight
Ok but why ignore the carbohydrate overfeeding studies that show MASSIVELY lower fat gain when fat intake is low? Macros do matter when bulking, and for general metabolic health. Fat intake increases insulin resistance for a few hours. This obviously interferes with carb processing. Not to say fat is bad, but just that you should separate it from carb meals and to either do high carb low fat, or high fat low carb
It’s a 3rd order of complexity equation. Most people start at the 2nd or 3rd order and neglect the 1st.
Acceptable advice for weight control for "healthy" people in general. Calories and protein are fundaments.
I only eat 2 big meals twice a day so I can eat anything I want. My body regulates very well so I have a pretty big "maintenance window" as well.
These comments smack. I’m subbing!! 🎉🎉🎉
Well said sir, mike mentzer built his physique on a 2500kcal diet with a 60% carb, 25% protein and 15% fat diet, he shaved 700kcals of carbs out when prepping for a show and added in cardio
Dietary fiber is important to feed your microbiome
it blows my mind how people complicate this simple equation. I think its for content creation purposes. If you tell people its just calorie in calorie out, you can't make 500 videos about weight loss for your youtube channel
A lot of people get very angry at this for some reason lol
Ok, unlimited peanut butter and bacon for fat loss, got it! Thanks dr Mike!
The whole “you have to eat 1gr/lb” should Deff be used as advice but not the hard and fast rule. I (a population of 1 so like no power in that study) aim for 150gr/day (at 250lb not natty), as low fat as I can achieve without going completely apeshit (leaner cuts of meat and fat free versions of typically fatty things like cheese but still season my pan with oil and eat whole eggs) and fill the rest with relatively complex carbs (noodles and bread just don’t digest well). I can cut down to around 2600cal/day eating like this and still maintain 95% of my strength and we’ll being and not feeling like I’m starving to death. If I keep calories the same but swap out some of the carbs for fats or protein I’ll feel like I’m really dieting and it sucks. Moral of the story, the guidelines are guidelines, calories are calories but play with the macros to see what you can adhere to.
such a simple concept but 90% of the population still can't wrap their heads around the idea.
I have said this so many times as a dietician and PT. Yo ucan eat whatever you want as logn as you hit maintenance. people even think vegan food is healthier
when i left the marines i got home and only ate what i cooked for a few weeks to try n lose some weight. After about a week i bought a apck of bittersweet chocolate and a fuck ton of bananas because my diet had so few carbs im pretty sure i almost started keto involuntarily only eating eggs, chicken, and cheese. And some veggies.
Best video on UA-cam.
Its a good video but I wouldn't go all the way and call it the best video 😂😂
Or if you get yourself into Ketosis, and maintain it long enough. You won't need complex carbohydrates. This is something I have been doing for 2 and a half years now. Feeling great one of the best decisions i've ever made. I will point out that it does take time to get fully into a keto diet. Not something that you can jump straight into and maintain. You need to get there gradually over a period of months. Also not what I would recommend for a competitive bodybuilder.
Is king, but performance and body composition and how u feel will differ
Peanut butter and bacon is actually a pretty good combo. It was so popular it was sold in a jar.
"eating fucking bacon with peanut butter on it" 😂 totally works. Ever had PB on a burger? Amazing!
Maybe worth mentioning at the end, that having a fair amount of fat is also important for hormonal support, skin health, hair health, etc. You only gave protein and carbs a fair shout out!
Please stop thinking just in macros, micros will save you from malnutrition. Calories is Not king when it comes to health, variety and moderation is
I'm glad macros are next in the sequence.
...
Oh, you mean "than?" The proper word is "than." "Then" denotes a sequence of events; "than" denotes a comparison. Just for future reference.
Nobody wants to talk about hormones. You have virtually no control of the calories out portion of the equation. But for those that supplement with some good old fashion testosterone, the equation becomes much more valuable.
food is not only fuel, but stimulates hormonal mechanisms... moreover, proteins need more calories to be digested than carbohydrates.... I'm not a doctor, but it seems very reductive to me to think only of calories: I eat honey for breakfast and parmesan cheese after dinner... would doing the reverse be the same?
That’s why Leon Edward has the most sexually pleasing physique ever
what u jus type boy??
keto kinda reduces appetite though in my experience which makes it easier to stay in a deficit.
but yeah the studies are clear. calorie balance is the only big factor.
Ty
Actually carbohydrates are the ONLY macronutrient we don’t NEED to survive. Certainly, we don’t need them to think.🤓
Facts!
It matters, because there is no way in hell you consume 1,500 in your first meal with peanut butter and bacons and manage through the day without eating agin till your last meal of the day. You'll hunger then add like 700 or a 1,000 more calories before your last meal and then add more for your third and last meal of the day and end up bulking by accident.
So all this is theoretically speaking.
Dude is basically spot on, if you eat enough calories for the body you're trying to achieve, you'll get plenty of protein/carbs, unless youre trying to get on a stage you don't have to worry about being nitpicky
The caloric balance matters for sure. But low carb high fat diets make sense, especially for natural lifters who want to lose weight. Bloodsugar spikes and crashes are a huge cause for hunger and cravings. If you're really fat adapted and in ketosis your hunger depends on how fat you are. If you are shredded already you will be more hungry. If you're a fatass your hunger will go to zero. Also all your hormones will be much different in ketosis compared to being a bloodsugar addict. I really don't get why ketogenic diets are not being talked about more.
I eat once or twice a day. I train fasted and eat after training. I do strength focused workouts considering the compound movement repranges with some isolation work in higher repranges. I train a whole body plan and it takes me about 90 minutes. I have power throughout the workout and don't feel empty at all in training.
After the workout I'll drink 1 l of whole milk, a huge meal and some fruit. Around 100 g of carbs. On rest days I eat less than 30-40 g of carbs.
If I ate carbs I might have a little bit more power in the gym. But I also would have cravings 24/7 and fat loss would be way more difficult.
Macros don't matters, but eat enough protein and carbs 😅
Bro is dumb
High protein has a stronger thermic effect and burns more calories but yeh. High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. How much..idk. Also, if u eat crappy, processed carbs or fake fast food...u will crave more food like that and eat more so it will b harder to stick to your calorie program there. Bodybuilders r pretty strict though w decent will power..machinelike.
Basically….People really over complicate this shit calories in calories out🤷🏾♂️
This guy looks like a Gladiator from Rome ready to split your skull but he talks like he's the Stephen Hawking of fittnes.
Nailed it
Truth!
All I heard was peanut butter and bacon, and now wanting to try that.
Preach!!!
I struggle to eat enough as I just don't have an appetite.
Compare a guys performance who eats micronutrient healthy foods at maintenance to a guy who eats donuts and candy at maintenance.
“Slather Peanut”
Mike dropping scientific facts.
Who are these people replying with strawman hyperbole, ignoring what was said about protein and carbs alongside fat? How did you miss the qualifying part of such a short video?
What if my priority is health. I want to feel good and be able to think clearly. What’s the best kind of diet for that. Everything seems to conflict health wise
Really want to try bacon with peanut butter now
Nooooo….!!!!… it’s “more important THAN**…” 😭
If you're eating 40% protein, and 40% of the calories in protein go to thermogenesis and tissue synthesis, that's a 12% swing from a typical modern diet of around 10% protein. It seems inconceivable to me, that this is an insignificant factor.
Carbohydrates are the only macronutrient isn’t essential! We don’t need as much carbs as many claim
I take this as permission to eat peanut butter and bacon
Bacon slathered in peanut butter... just jam it in...
🤣🤢
Since not eating carbs helps a lot with dementia and Alzheimers, I say No Thank You to carbs helping me think. :)
Wow this is so me. I have a high fat diet but I'm always in a deficit. My protein is on point too. I really needed this answered. Thank you so much! I feel better now. Gonna go slather pb on bacon 😂 jk
uh huh and how about how sugar affects all this. cuz everybody who's worked to lose weight knows cutting sugar was key, and insulin makes a difference between being a fat burning state or not.
No.
Intermittent fasting all-day caloric deficit
If you’re in a deficit try upping your intensity, I have and have actually gotten stronger even though I’m somewhere between a 500-1k deficit daily 😋😋😋
How do you know what maintenance is?
I cant gain weight unless i work out. Doesnt matter what i eat or how much my body looses weight regardless unless im working out eating 4-5 times a day drinking protein all of it to gain and if i slack i loose its alot of work lol
Did RP use the wrong form of "than" in the title of this vid? I'm shocked. Dr. Mike, Someone needs to be fired!
(Kidding of course )
Good shit as usual. But FOR ME, carbs don't seem to fuel my brain, but fat does. I feel MUCH better on carnivore diet. Carbs make me cloudy.
Same. Under 5g carbs a day and sharp as a tack
Also, I have never consistently ingested 3000 "calories" and had it turn out well. Besides. every macro tracker says something different according to their samples, if they even have one. They have no idea the actual protein:fat ratio being ingested. So I can't say if I'm eating 1500 calories over what I normally do, or 2000
Right... Now let's see the video about different diets that can be used in the fitness Universe, such as Keto. Does Keto Work? Can you build muscle with keto? Or only lose weight..? Or anything you want? How about keto VS muscle recovery times? Keto enables a steadier brain function than a spiky carb diet, being fueled by less spikey-acting fats.
Bro I just spent 99.99 on the diet app for macros . 😂😂😂
macros don't matter except for the reasons macros matter.
Thanks doc
How do i know how many calories i burn? How do i determine that? Anyone care to help?
I always wondered how cavemen tracked their macros and fasting windows.
u need a minimum of protein, fat, carbohydrate, and calories to function, not in that order. any of the 4 too low and everything u do takes a sharp drop (except weight loss ig if ur starving)
I thought carbs and protein turned into fat storage.
Facts
How much is a little protein
So if your goal is gaining muscle, does eating 300 calories above maintenance, in ONLY FAT, matter more than eating at maintenance but eating sufficient amounts of protein, carbs and fat?
If you're asking "balanced maintenance diet" vs that same diet +300cal of just fat, then yes. That will result in muscle growth and the maintenance diet will not. You must be in a hypercaloric state to build muscle, your body won't allow you to put on muscle if there is not enough energy to support it. (Muscle is very metabolically demanding, even at rest) the only exception is if you are significantly overfat, and/or untrained.
L❤❤Almond and Peanut butter. Eat it every day.
bacon with peanut butter on it XDD
Yes but what if u have 20g protein a day but are in a calorie surplus… r u gonna gain muscle prob not. I understand hes saying calorie balance is MORE important but macros aren’t irrelevant
Ive never lost a single pound trying to cut calories but when I cut carbs the fat melts off me. Everyone ive helped to lose weight had the same experience.
I've lost weight by cutting calories. And all the folks I know who've dieted down successfully also lost the weight by just eating less calories, regardless of the macro ratios. Maybe you didn't count your calories accurately.
Were you eating the same amount of calories?
Old school bodybuilders knew this. These 'scientists' ruin everything.
I’m a little shocked you didn’t mention getting adequate fats during a deficit. My understanding is a lack of fats can cause strong adverse effects
It takes a while, but yes.
Though unless you are actively trying to cut all fats out of your diet you'll probably find that most foods have fat you wouldn't have even thought could have fat in them.
I think the previous short mentioned that.
True! Peanut butter on bacon is a low fat diet ...
Shocked? It’s a 45 second short 😂
Go watch his videos, they’re usuallly about 20-30 mins long and if you take in more content, you’ll see he definitely addresses fats, again and again. There’s also a podcast and books…
He's mentioned enough fats in other vids/shorts.
He recommends 0.3 to 0.5 g of fat per lb of bodyweight. Nice easy #s to remember. Dr Mike is such a great teacher.