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Pt. 2 Programming a Cut Maint. Cal. = Body Weight X Multiplier from last Vid 1 pound of fat tissue = 3500 Calories For 1 pound of fat loss per week, program a 500 calorie per day deficit. For males do not go below 1500 calories per day For... show more

Dad Stronk

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20,938 просмотров • 2 месяцев назад •via X (Twitter)

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How to Program a Weight Cut Pt.1 Determine Maintenance Calories Maint. Cal. = Body Weight X Multiplier Multiplier is determined by activity level below. - Sedentary (13): Desk jod, No intentional exercise - Light Active (15): Light exercise / brisk walk 2-3 times per week -Moderately Active (17): Medium Exertion/ Sports 3-5x/week -Very Active (19): Hard Exertion/ Sports 6-7 Days per week Extremely Active (22): Very heavy physical activity / Labor Daily I out myself as Moderately Active. Which is a Multiplier of 17. Maintenance. Cal. = Body Weight X Muliplier For Me: 315 lbs X 17 = 5366 Calories per day to maintain present weight. To test, track your Calories for a week to see if this is accurate. #weightcut #strength #Fitness

How to Program a Weight Cut Pt.1 Determine Maintenance Calories Maint. Cal. = Body Weight X Multiplier Multiplier is determined by activity level below. - Sedentary (13): Desk jod, No intentional exercise - Light Active (15): Light exercise / brisk walk 2-3 times per week -Moderately Active (17): Medium Exertion/ Sports 3-5x/week -Very Active (19): Hard Exertion/ Sports 6-7 Days per week Extremely Active (22): Very heavy physical activity / Labor Daily I out myself as Moderately Active. Which is a Multiplier of 17. Maintenance. Cal. = Body Weight X Muliplier For Me: 315 lbs X 17 = 5366 Calories per day to maintain present weight. To test, track your Calories for a week to see if this is accurate. #weightcut #strength #Fitness

Dad Stronk

62,126 просмотров • 2 месяцев назад

If every American walked 2 miles/day (-200 calories) & ate a calorie deficit of -300 calories, you would lose 3,500 calories every 7 days. - 1 pound/week

If every American walked 2 miles/day (-200 calories) & ate a calorie deficit of -300 calories, you would lose 3,500 calories every 7 days. - 1 pound/week

ThePersistence

141,435 просмотров • 2 месяцев назад

New vid: Getting lean on 3000 calories a day WEEK 2 Full day of (P)eating for fat loss, looksmaxxing rant, natural steroids and aligning with purpose for health.

New vid: Getting lean on 3000 calories a day WEEK 2 Full day of (P)eating for fat loss, looksmaxxing rant, natural steroids and aligning with purpose for health.

Jonnie 𐃰

29,063 просмотров • 8 месяцев назад

How to lose fat and gain muscle at the same time: – Keep calories 10% above maintenance, roughly 200 to 300 calories over. The surplus should come primarily from quality protein. – Protein is the key variable: aim for 1 to 1.5 grams per pound of body weight. Studies show that adding 80 to 100 grams of protein on top of habitual intake leads to fat loss, not fat gain. – Distribution of protein throughout the day matters less than hitting the total daily target. Alan Aragon on the Andrew D. Huberman, Ph.D. podcast

How to lose fat and gain muscle at the same time: – Keep calories 10% above maintenance, roughly 200 to 300 calories over. The surplus should come primarily from quality protein. – Protein is the key variable: aim for 1 to 1.5 grams per pound of body weight. Studies show that adding 80 to 100 grams of protein on top of habitual intake leads to fat loss, not fat gain. – Distribution of protein throughout the day matters less than hitting the total daily target. Alan Aragon on the Andrew D. Huberman, Ph.D. podcast

Huberman Lab Clips

262,914 просмотров • 3 месяцев назад

What's the number one mistake that people make about satiety? Also, how can chicken breast and broccoli be high satiety per calorie (SPC), if people do not really feel full eating them? This may be the biggest misunderstanding that stops people from using satiety to lose weight and improve their metabolic health. As Ted ⚡️ Naiman shares in this clip, the fundamental misunderstanding is mixing up satiety with satiety per calorie. The best way to get a lot of satiety? Go to a buffet and eat a lot of everything you see. You'll get a lot of satiety, but at a cost of thousands and thousands of calories. Now, if you instead eat extremely high satiety per calorie foods, lets say egg whites and broccoli, you will likely not eat a lot of food. You'll probably end up eating quite few calories. So few, in fact, that you won't feel all that much satiety. In the latter case you ate super-high satiety per calorie foods, but very few calories. Therefore, the satiety you feel still isn't that high. Think of it like this. The higher the satiety per calorie number of the foods you eat, the fewer calories you're likely to end up eating. Period. However, the goal should not be to eat the very lowest number of calories you can. You can eat too little, and that won't make you feel your best. For example, eat only skinless chicken breast (76) and broccoli (89), and your average satiety per calorie may be 80. You'll eat very few calories and sure, you'll lose weight. But it will probably be fairly miserable. It's just too high, too effective. The goal should be to find a good balance for you. If you're looking for weight loss, that might be in the 50-70 range of average satiety per calorie. That's it for today. Don't mistake satiety and satiety per calorie. They are different ways of looking at things. Find the right balance for you. Not too high. Not too low. Just right. Or like we say in Sweden: Lagom. What's your favorite SPC range? More Try our Hava satiety app for free: Check the satiety score of any food: Visual guides:

What's the number one mistake that people make about satiety? Also, how can chicken breast and broccoli be high satiety per calorie (SPC), if people do not really feel full eating them? This may be the biggest misunderstanding that stops people from using satiety to lose weight and improve their metabolic health. As Ted ⚡️ Naiman shares in this clip, the fundamental misunderstanding is mixing up satiety with satiety per calorie. The best way to get a lot of satiety? Go to a buffet and eat a lot of everything you see. You'll get a lot of satiety, but at a cost of thousands and thousands of calories. Now, if you instead eat extremely high satiety per calorie foods, lets say egg whites and broccoli, you will likely not eat a lot of food. You'll probably end up eating quite few calories. So few, in fact, that you won't feel all that much satiety. In the latter case you ate super-high satiety per calorie foods, but very few calories. Therefore, the satiety you feel still isn't that high. Think of it like this. The higher the satiety per calorie number of the foods you eat, the fewer calories you're likely to end up eating. Period. However, the goal should not be to eat the very lowest number of calories you can. You can eat too little, and that won't make you feel your best. For example, eat only skinless chicken breast (76) and broccoli (89), and your average satiety per calorie may be 80. You'll eat very few calories and sure, you'll lose weight. But it will probably be fairly miserable. It's just too high, too effective. The goal should be to find a good balance for you. If you're looking for weight loss, that might be in the 50-70 range of average satiety per calorie. That's it for today. Don't mistake satiety and satiety per calorie. They are different ways of looking at things. Find the right balance for you. Not too high. Not too low. Just right. Or like we say in Sweden: Lagom. What's your favorite SPC range? More Try our Hava satiety app for free: Check the satiety score of any food: Visual guides:

Dr. E

24,577 просмотров • 2 лет назад

"I can't gain weight" is BS. Tips on what to do instead (part 2) 1) Eat calorie-dense foods (not chicken & broccoli). 2) Don't be afraid of gaining some body fat. "Ab anxiety" holds hardgainers back. 3) You have to want it. Don't go to bed until you hit your calories.

"I can't gain weight" is BS. Tips on what to do instead (part 2) 1) Eat calorie-dense foods (not chicken & broccoli). 2) Don't be afraid of gaining some body fat. "Ab anxiety" holds hardgainers back. 3) You have to want it. Don't go to bed until you hit your calories.

Ben Brewster

34,182 просмотров • 1 год назад

Alcohol is a known carcinogen, not just “empty calories” Even one drink a day nudges a woman’s breast cancer risk higher, and sustained moderate intake (1–3 drinks per day) can push lifetime risk from 1 in 8 toward roughly 1 in 4 Heavy drinking raises mouth and throat cancer risk about five-fold, and roughly five drinks per week has a cancer impact similar to smoking 4–5 cigarettes per week for men and 10 for women Cutting out the daily drink (and keeping alcohol to rare, occasional use) is one of the simplest ways to meaningfully lower long-term cancer risk

Alcohol is a known carcinogen, not just “empty calories” Even one drink a day nudges a woman’s breast cancer risk higher, and sustained moderate intake (1–3 drinks per day) can push lifetime risk from 1 in 8 toward roughly 1 in 4 Heavy drinking raises mouth and throat cancer risk about five-fold, and roughly five drinks per week has a cancer impact similar to smoking 4–5 cigarettes per week for men and 10 for women Cutting out the daily drink (and keeping alcohol to rare, occasional use) is one of the simplest ways to meaningfully lower long-term cancer risk

FoundMyFitness Clips

121,046 просмотров • 7 месяцев назад

WATER DRINKING HACK: BURN FAT!! Yes, drinking water actually burns calories. Did you know that when you drink 1 liter of water, your body burns 35 calories? So let's assume an average intake of 3 to 4 liters, you will easily burn 100 calories on top of your normal expenditure. How that works is that your body reduces the temperature of the water to the body's core temperature, and that actually burns calories. So if you ever needed any incentive to stay hydrated, think about that. And whenever you are trying to go into a calorie deficit, think about increasing a little bit your water intake. Not only that it creates volume in your stomach, making you less hungry, it actually burns calories. Did you know?

WATER DRINKING HACK: BURN FAT!! Yes, drinking water actually burns calories. Did you know that when you drink 1 liter of water, your body burns 35 calories? So let's assume an average intake of 3 to 4 liters, you will easily burn 100 calories on top of your normal expenditure. How that works is that your body reduces the temperature of the water to the body's core temperature, and that actually burns calories. So if you ever needed any incentive to stay hydrated, think about that. And whenever you are trying to go into a calorie deficit, think about increasing a little bit your water intake. Not only that it creates volume in your stomach, making you less hungry, it actually burns calories. Did you know?

Chris MMHealth

34,442 просмотров • 9 месяцев назад

I ended up having to cut out some gristle so I’m pretty sure this landed under 800 calories for the whole plate 😁 - 220+lbs in a calorie deficit so far 💪🏻 Hit my macros for the day, but I’m not buying this cut of beef again, it was pretty rough, even though the macros were good 😂 #weightlossjourney #weightloss #motivation #cooking #fatloss

I ended up having to cut out some gristle so I’m pretty sure this landed under 800 calories for the whole plate 😁 - 220+lbs in a calorie deficit so far 💪🏻 Hit my macros for the day, but I’m not buying this cut of beef again, it was pretty rough, even though the macros were good 😂 #weightlossjourney #weightloss #motivation #cooking #fatloss

Ethan Benard

15,019 просмотров • 7 месяцев назад

Just five days of overeating ultra-processed food can impair your brain’s insulin response and increase visceral fat In healthy young men, adding 1,200–1,500 extra calories per day from refined carbs, saturated fat, and processed foods caused fat to accumulate around the liver with barely any weight gain At the same time, their brains became insulin resistant, weakening satiety signals and disrupting how the body decides to store incoming energy That creates a vicious cycle: you feel less full, overeat more easily, and increasingly store calories as visceral fat (the inflammatory, metabolically harmful fat around your organs)

Just five days of overeating ultra-processed food can impair your brain’s insulin response and increase visceral fat In healthy young men, adding 1,200–1,500 extra calories per day from refined carbs, saturated fat, and processed foods caused fat to accumulate around the liver with barely any weight gain At the same time, their brains became insulin resistant, weakening satiety signals and disrupting how the body decides to store incoming energy That creates a vicious cycle: you feel less full, overeat more easily, and increasingly store calories as visceral fat (the inflammatory, metabolically harmful fat around your organs)

FoundMyFitness Clips

36,881 просмотров • 4 месяцев назад

Why burning more calories doesn’t always mean fat loss: Burn 500 calories a day, lose a pound a week? Sounds simple, right? Unfortunately, that’s not how human metabolism works. Your body is incredibly adaptive, and over time, it adjusts how many calories you burn. In today’s Perform with Dr. Andy Galpin episode, Dr. Herman Pontzer (Herman Pontzer) of Duke Global Health / Duke Evolutionary Anthropology explains that while you might see an initial drop in weight, your body compensates by slowing down other energy expenditures, so you’re likely burning far fewer extra calories than you think—sometimes just half, sometimes even the same as before. And to be clear, this isn’t about inaccurate calorie burn estimates. We’re talking about real, internal physiological changes your body makes in response to increased energy use. On top of that, not eating the calories you burn is tough. The body naturally drives you to replace that energy, making sustainability the real challenge. So, if you’re not losing weight despite increasing exercise, don’t assume something is ‘broken’—your body is simply adapting, and you may need to adjust your approach. Smart training, sustainable nutrition, and understanding energy balance are key.

Why burning more calories doesn’t always mean fat loss: Burn 500 calories a day, lose a pound a week? Sounds simple, right? Unfortunately, that’s not how human metabolism works. Your body is incredibly adaptive, and over time, it adjusts how many calories you burn. In today’s Perform with Dr. Andy Galpin episode, Dr. Herman Pontzer (Herman Pontzer) of Duke Global Health / Duke Evolutionary Anthropology explains that while you might see an initial drop in weight, your body compensates by slowing down other energy expenditures, so you’re likely burning far fewer extra calories than you think—sometimes just half, sometimes even the same as before. And to be clear, this isn’t about inaccurate calorie burn estimates. We’re talking about real, internal physiological changes your body makes in response to increased energy use. On top of that, not eating the calories you burn is tough. The body naturally drives you to replace that energy, making sustainability the real challenge. So, if you’re not losing weight despite increasing exercise, don’t assume something is ‘broken’—your body is simply adapting, and you may need to adjust your approach. Smart training, sustainable nutrition, and understanding energy balance are key.

Andy Galpin, PhD

89,973 просмотров • 1 год назад

Not so AAM after all? As per RTI reply Arvind Kejriwal consumed power worth ₹ 41.51 lakh within a period of 2 years from Oct 2022 to Oct 2024. - Approx bill per day: ₹5,700 for 770+ units per day! Aam Admi consumes about 250-300 units a month! This was the true face of Kejriwal

Not so AAM after all? As per RTI reply Arvind Kejriwal consumed power worth ₹ 41.51 lakh within a period of 2 years from Oct 2022 to Oct 2024. - Approx bill per day: ₹5,700 for 770+ units per day! Aam Admi consumes about 250-300 units a month! This was the true face of Kejriwal

Shehzad Jai Hind (Chowkidar as per INC ecosystem)

211,422 просмотров • 1 год назад

How did I lose 50 pounds in 1 year? I’ve eaten the same food almost every single day for the last 15 months: ▪️Tofu ▪️Steak ▪️Pickles ▪️Chicken ▪️Bananas ▪️Cucumbers ▪️Blueberries ▪️Bell peppers ▪️Greek yogurt ▪️Hearts of palm ▪️Cottage cheese ▪️Cherry tomatoes My coffee consists of instant espresso + almond milk + whey protein powder + zero sugar creamer (I have 2-3 coffees per day). Pro Tip: If you’ve met your daily calorie intake & you’re still hungry, eat a cucumber. If you’re still hungry, eat cherry tomatoes. If you’re still hungry, eat hearts of palm. I usually eat 2 bananas per day; 1 banana in the morning with my breakfast & 1 before my evening workout (1 banana = 100 calories). Pro Tip: If you mix your Greek yogurt & cottage cheese together, you get a tasty, protein-packed snack. I don’t run — I walk. My daily average is ~4 miles/day. With 1 mile = 100 calories burned, I burn about 400 calories. Sometimes, I’ll walk & go to the gym for a combined 800 calories burned. Pro Tip: If you have an oral fixation, chew gum. I chew about 20-30 pieces of gum per day. I’m sharing this because I feel on top of the world. When I meet all of you at events — & you share how you’ve lost 40, 50, or 100 pounds — I want to help bring that positive change to others across America. Let’s Make America Healthy Again!

How did I lose 50 pounds in 1 year? I’ve eaten the same food almost every single day for the last 15 months: ▪️Tofu ▪️Steak ▪️Pickles ▪️Chicken ▪️Bananas ▪️Cucumbers ▪️Blueberries ▪️Bell peppers ▪️Greek yogurt ▪️Hearts of palm ▪️Cottage cheese ▪️Cherry tomatoes My coffee consists of instant espresso + almond milk + whey protein powder + zero sugar creamer (I have 2-3 coffees per day). Pro Tip: If you’ve met your daily calorie intake & you’re still hungry, eat a cucumber. If you’re still hungry, eat cherry tomatoes. If you’re still hungry, eat hearts of palm. I usually eat 2 bananas per day; 1 banana in the morning with my breakfast & 1 before my evening workout (1 banana = 100 calories). Pro Tip: If you mix your Greek yogurt & cottage cheese together, you get a tasty, protein-packed snack. I don’t run — I walk. My daily average is ~4 miles/day. With 1 mile = 100 calories burned, I burn about 400 calories. Sometimes, I’ll walk & go to the gym for a combined 800 calories burned. Pro Tip: If you have an oral fixation, chew gum. I chew about 20-30 pieces of gum per day. I’m sharing this because I feel on top of the world. When I meet all of you at events — & you share how you’ve lost 40, 50, or 100 pounds — I want to help bring that positive change to others across America. Let’s Make America Healthy Again!

ThePersistence

602,648 просмотров • 1 месяц назад

American woman says she would give her life for a chicken biscuit She says what she wants in the morning is a chicken biscuit, what she wants throughout the day is a chicken biscuit, even her last meal she wants to be a chicken biscuit So she went and bought a fast food chicken biscuit Fast food chicken biscuits contain anywhere from 400-600+ calories per biscuit Many have over 1,500+ mg of salt per sandwich They have 10 grams of saturated fat and a bunch of other bad ingredients Make America Healthy Again

American woman says she would give her life for a chicken biscuit She says what she wants in the morning is a chicken biscuit, what she wants throughout the day is a chicken biscuit, even her last meal she wants to be a chicken biscuit So she went and bought a fast food chicken biscuit Fast food chicken biscuits contain anywhere from 400-600+ calories per biscuit Many have over 1,500+ mg of salt per sandwich They have 10 grams of saturated fat and a bunch of other bad ingredients Make America Healthy Again

Wall Street Apes

96,928 просмотров • 4 месяцев назад

What are the best bang-for-your-buck weight gain foods for pitchers? Here are some options with great calorie-per-dollar rankings. Practicality is also important, especially if you're a busy student shooting for 4,000-5,000+ calories per day. My top budget-friendly choices: Breakfast: peanut butter bagels & whole milk Lunch/dinner: pasta & meat sauce (fattier beef) Snacks: trail mix, PB sandwich/tortillas Each of these can easily be pushed to 1,250-1,500 calories per meal for <$5. With some planning, you can hit 5,000 calories for <$20/day. Notes ✅Adding small servings of fruits/veggies is a wise addition (i.e. a handful of berries w/ breakfast, a cup of frozen veggies with lunch/dinner), but this forms a great high-calorie baseline. Eating excess veggies or less calorie-dense foods will take up valuable real estate in your stomach, making it harder to hit the highest caloric intakes. ✅Actual caloric goals will vary based on your needs, and eating like this isn't forever. After hitting your weight gain targets, it becomes much easier to settle into maintenance calories and focus on food quality & micronutrients (more traditional dietary advice). ✅While I needed 4,500+ to get to my target weight in HS/college (from 6'3" 155 to 215 lbs), I easily maintained after that at ~3,500, rendering most of these tips unnecessary. Case in point: the bulking days will be over within 1-2 years if you stick to the right plan. There's light at the end of the tunnel.

What are the best bang-for-your-buck weight gain foods for pitchers? Here are some options with great calorie-per-dollar rankings. Practicality is also important, especially if you're a busy student shooting for 4,000-5,000+ calories per day. My top budget-friendly choices: Breakfast: peanut butter bagels & whole milk Lunch/dinner: pasta & meat sauce (fattier beef) Snacks: trail mix, PB sandwich/tortillas Each of these can easily be pushed to 1,250-1,500 calories per meal for <$5. With some planning, you can hit 5,000 calories for <$20/day. Notes ✅Adding small servings of fruits/veggies is a wise addition (i.e. a handful of berries w/ breakfast, a cup of frozen veggies with lunch/dinner), but this forms a great high-calorie baseline. Eating excess veggies or less calorie-dense foods will take up valuable real estate in your stomach, making it harder to hit the highest caloric intakes. ✅Actual caloric goals will vary based on your needs, and eating like this isn't forever. After hitting your weight gain targets, it becomes much easier to settle into maintenance calories and focus on food quality & micronutrients (more traditional dietary advice). ✅While I needed 4,500+ to get to my target weight in HS/college (from 6'3" 155 to 215 lbs), I easily maintained after that at ~3,500, rendering most of these tips unnecessary. Case in point: the bulking days will be over within 1-2 years if you stick to the right plan. There's light at the end of the tunnel.

Ben Brewster

16,529 просмотров • 7 месяцев назад

“frequency that will make you not gain weight even if you eat for just one more day per day #.don’t go on a diet #.frequency approved by the guy married to ramen #.the wevy of the frequency world” note: wevy = wegovy (glp-1 brand like ozempic 😭)

💬

77,152 просмотров • 5 месяцев назад

The new prices for Disney Parks is worse than what was reported A single ticket on a busy day can now cost you as much as $305.66 for one person A family of 4 could pay as much as $1,222.64 to go to Disney for 1 day A no blackout dates pass no costs $1,639 per person per year

The new prices for Disney Parks is worse than what was reported A single ticket on a busy day can now cost you as much as $305.66 for one person A family of 4 could pay as much as $1,222.64 to go to Disney for 1 day A no blackout dates pass no costs $1,639 per person per year

Wall Street Apes

245,497 просмотров • 10 месяцев назад

So you’re telling me I cut 500 calories… and still gained weight? Yeah. And that’s exactly why you can’t live and die by the number on the scale. Weight fluctuates daily because of sodium, water retention, meal timing, and digestion. Not just fat gain. Focus on your 5-6 day average, not a single weigh in. The weekly trend matters more than the day. Stop stressing about the # on the scale. Stay consistent. Trust the process. 💪🏽

So you’re telling me I cut 500 calories… and still gained weight? Yeah. And that’s exactly why you can’t live and die by the number on the scale. Weight fluctuates daily because of sodium, water retention, meal timing, and digestion. Not just fat gain. Focus on your 5-6 day average, not a single weigh in. The weekly trend matters more than the day. Stop stressing about the # on the scale. Stay consistent. Trust the process. 💪🏽

FOUSEY

53,921 просмотров • 10 месяцев назад