Nutrition for Fat Loss: Macronutrient guidelines

[BoxingBadBoy77]

Hi Ian, I have a question if thats ok.Its common knowledge like you said in the video that in order to lose weight you need a calorie deficit and in order to gain weight you need a calorie surplus.Well my question is how do you work out how many calories you're burning in a day to realise whether you're creating a deficit or a surplus?This is the thing im particularily clueless about.Thanks.

[Foxhound494]

For fck sakes, finally a channel that has good information regarding nutrition and bodybuilding. GJDM keep it up

[nikhilsrl]

@liftingforlife I needed some help. I weigh 62 kg and am aiming to reach 70 kg. I went to myfitnesspal and it gave me a target of 2410 with a break up for carb/fat/prot as 331/80/90. First thing is this does not match the usual guideline for protein or fat intake and second I am struggling to match each macro nutrient. I am unable to get to the fat and carb count without overshooting on protein intake. Any ideas?

[iPwnNItRO]

@nikhilsrl Overshooting protein intake isn't bad.I weigh 65kg and get like 2 till 3 x Protein per kilogram bodyweight :D because the body can handle a Protein surplus without any problems^^

[Siedlerdeo]

@iPwnNItRO Ofc it can handle it, but any surplus will go to energy so why would you surplus?

[iPwnNItRO]

@Siedlerdeo rather surplus than deficit :)

[therealk1d]

How do you know how many macros you need per day?

[chachles]

Is fasted cardio superior to normal cardio or is that just BS?

[LiftingForLife]

@chachles There is no practical difference.

[mtjor156]

Hi Ian. Does it matter if you eat just before a workout if you are trying to lose fat? I've heard that working out on an empty stomach forces your body to use fat for fuel instead of fuel from food that you recently consumed. Thanks in advance

[ThXKamilX]

@mtjor156

bullshit.

Eat whenever you want to. 

[LiftingForLife]

@mtjor156 I recommend eating a large whole foods meal before lifting. Don't worry about short-term fat loss or fat gain; what matters is LONG term changes.

[chachles]

First of all, great video, very informative. I hope to implement what I just learned into my diet, it seems like a life changing way to eating. My question is what do you use to calculate your daily calorie intake, and how many calories would you suggest to subtract from that total to find your deficit goal? Thank you.

[xScrab311x]

New Subscriber here and just watched a few vids so far, but if you have answered this question already forgive me.

Where would you set calories at per pound of bodyweight for fat loss? and do you set a cal goal using your goal weight or current weight? Thanks!!

[LiftingForLife]

@xScrab311x Pay attention to macros, not calories. By manipulating macros you are manipulating your calorie intake as well.

[BPlested]

I have constant arguments with people about insulin storing fat blah blah... People will argue even if your in a deficit and you eat junk food with your protein you will get fat from the sugar causing insulin spikes cause the high GI LOL... Calories in...calories out is what it comes down to for losing weight/gaining weight keep that protein around 1g/lbs and hit your other macros for the day for your goals. Not new info for me but good info for people wanting NO BS

[BPlested]

Nice to actually see some solid information Ian. The amount of "Broscience" going around is ridiculous. I don't hand out complements ever but this is good info to follow everyone.

[anoviceweightlifter]

if i use eggs as my main source of protein intake will my cholesterol raise or any bullshit like that? or is it all borscience??? am i talking strictly egg whites...no yolks

[LiftingForLife]

@anoviceweightlifter Nope you're fine.

[qiuniudragon1]

Ian I feel like you are one of the best people I've heard about bodybuilding and you are awesome!

[LiftingForLife]

@qiuniudragon1 Thank you!

[mcdaniel1509]

Great video!!!



[peruvianiron]

How can someone dislike this? Free no bs info....nice video ian -pablo

[ThXKamilX]

ok what about trace calories...

lets say i have 50g of oats...

should i count only carbs? or proteins and fats too from oats?

[LiftingForLife]

@ThXKamilX Count everything but try to get most of your protein from direct protein sources like meats or whey protein.

[Celonarb]

Glad to see this video, something I really needed! I'm glad to be subscribed to you, I really enjoy how you tie in actual science to clear the mist so to speak.

[LiftingForLife]

@keithc413 Thanks Keith.

[CSQUAR3DsBaCk]

@LiftingForLife let's say I'm counting my macros and I'm in a caloric deficit of like 2000 calories. If I count my macros right, would it or should it equal up to around 2000 calories?

[CSQUAR3DsBaCk]

@LiftingForLife Thanx. Makes senses. But as far as macros to calories, should it just automatically add up? Sorry if I'm asking too much, macros are an interesting subject for me, thanx!

[LiftingForLife]

@CSQUAR3DsBaCk What do you mean by "automatically add up"?

[joeyrockstheworld]

How much of a deficit do you suggest? Like how many calories under your maintenance calories do you suggest to eat?

[LiftingForLife]

@joeyrockstheworld A 500 calorie deficit or less. Too much of a deficit and you will lose considerable muscle.

[CSQUAR3DsBaCk]

@LiftingForLife what would be a good general guideline to follow as far as macros for weight loss. I'm in a caloric deficit and I want the macros to match up w my caloric intake. I'm guessing that's where I would start tweaking macros. Any input is greatly appreciated! As for the dislikes, keep hating cause you have nothing else better to do!

[LiftingForLife]

@CSQUAR3DsBaCk Just track macros. In doing so you are indirectly counting calories. Make sense?

[krypt5]

Where are the damn dislikes coming from?

[LiftingForLife]

@krypt5 Barthel nuthuggers.

[dgwear69]

would you ever say less protein? all over my sports preformance books it always said 1-1.6g per kg. ive always done it your way anyway but im wondering what makes them say that in college textbook?

[Th33M33]

@dgwear69 1 gram per kg is little man. should be 0.8 or 1 gram per pound. so if im lets say, lean body mass is 60 kg thats like two meals of 30 grams of protein!! wtf :SS

[dgwear69]

@Th33M33 im not saying i think its right infact it would barly make any sence to me. but im wondering why is that what it says in my "nutrition and enhancement of human preformance " text book.

another thing that always baffles me is how they said eat like 60% carbs 30% fat 10% protein and there reasoning behing that was you would get carbs with your protein, so are they saying to eat like 70% lean beefs?

i aggre with your method 100% im just asking why do you think they teach it different

[dgwear69]

im not saying i think its right infact it would barly make any sence to me. but im wondering why is that what it says in my "nutrition and enhancement of human preformance " text book.

another thing that always baffles me is how they said eat like 60% carbs 30% fat 10% protein and there reasoning behing that was you would get fats* with your protein, so are they saying to eat like 70% lean beefs?

i aggre with your method 100% im just asking why do you think they teach it different

[LiftingForLife]

@dgwear69 Meh. Textbooks are consistently based on outdated science.

[TribLoco]

This a good video Ian I've been doin everything you've said in this video for the past 2 months and it has really been working

[LiftingForLife]

@TribLoco Good deal!

[LTMagic21]

ian, what are your thoughts on the CHEK institute? also, what about Elliot Hulse (strength camp on youtube)

[LiftingForLife]

@LTMagic21 Never heard of either of them but I will check them out.

[LTMagic21]

@LiftingForLife you will probably think Paul Chek is a total goon when it comes to nutrition. but they are very much about holistic health.

[Th33M33]

11 likes, 11 dislikes . NO ONE TOUCH IT!!

[alex1020ify]

loved the video bro. how about some training/gym footage?

[LiftingForLife]

@alex1020ify Sure... when I put on 15-20 pounds lol

[loves2spooj6969]

what are your thoughts on the primal blueprint?

[LiftingForLife]

@loves2spooj6969 A catchy name for a generic bullshit program.

[loves2spooj6969]

@LiftingForLife could you explain why? i just dont see how much of a bullshit program it could be considering the writer of it is nearly 60 and is in supposedly near perfect health. thanks

[ejb20782]

do you still post on bb forums?

[LiftingForLife]

@ejb20782 Nah I got banned lol

[ejb20782]

@LiftingForLife dam bro, you know which mod?

[LiftingForLife]

@ejb20782 Emma-Leigh ie the worst mod on the forum.

[thaladiesman999]

You seem to have the basics down, but you should check out barthelfitness on youtube to expand more. Has a ton of great nutritional vids on fat loss, etc.

Please, in the future, just stick to training vids. These recent vids have come off as really gospel like. I do enjoy your vids though. Just a heads up please!

[LiftingForLife]

@thaladiesman999 Not sure if serious...?

[thaladiesman999]

@LiftingForLife

I really do enjoy your videos, but some of your recent vids have almost been preacher like. In the future, I would like for you to say that your recommendations are just YOUR opinion. A lot of the information that you have been citing has been disputed by several other experts in the fitness world - and I don't mean amateurs, I'm talking EXPERTS.

[LiftingForLife]

@thaladiesman999 Give me some examples.

[kylerules]

battle of the likes vs dislikes lol. solid guidelines ian not sure why people arent mirin

[LiftingForLife]

@kylerules It's because they're stupid and they don't like the fact that I have no problem saying so.

[phaedruslive]

@LiftingForLife every sport is dominated by the intellectualy challenged. Thats just the way it is. actually I should say every facet of human experience is filled with morons.

[LiftingForLife]

@phaedruslive I laughed at that but it really isn't funny - it's a travesty. Eugenics FTW?

[phaedruslive]

@LiftingForLife thoughts from a bodybuilding misanthrope. In all seriousness though, I dont mind the misinformation, I find it keeps a lot of the trash out of the sport.

[kylerules]

@LiftingForLife haters gon' hate

[shahroozare]

hey u shoul make a posing vid

just so we can see were ur at :)