 What's up my ninjas? You'll probably notice like what happened here? You were somewhere else and now you're here And there's a skyline in front of you. It's cuz in between these two videos We we went from Hawaii to Texas. So here I am to finish the Bruce Lee body breakdown First things first. I got this pretty snazzy mic here that I'm gonna be talking to you today Don't don't worry about the mic. Just listen to what I'm talking about So why do we pick Bruce Lee to do a body breakdown? Well, he's the epitome of a Zen dude All right, and if there was a girl version of Bruce Lee, that would be the epitome of a Zen dude at he's lean He's powerful and he's also got the mindset to match You see what he's done is created an incredible physique by using the power of his body and mind We're gonna get into that today body-wise really gonna focus on how do you create the lean this? So how do you create that six-pack you seen from him? Also, how do you create that hard chiseled look he had through his chest his arms and throughout his whole body our goal today? With breaking down Bruce Lee's body is to teach you how to create a lean and powerful looking physique both out the bulkiness Right. We're not looking for a big puffy body. We're looking for a lean hard ninja physique First things first let's talk about the Bruce Lee diet This man was very Buddhist in his philosophy, right? He always talked about how you should consume just to the right amount of food for you Just like we talked about here as a new fitness when he talked about this It was a little bit vague right he was like don't eat too much don't eat too little eat the right amount for your body Which makes perfect sense, but we're gonna go a little farther here by providing you with a calorie and macronutrient calculator That's gonna take you through a tutorial teaching you exactly how much to eat So we're gonna get into that right now. All right my future ninjas Let's talk about how to calculate the right amount of food for your body. So you're going to go to the Link in the description below. It's linked up and it has our calculator So it says calculator. Just click that link and I'll open this for calculator here in your browser And once you arrive here, we can get started So I'm gonna assume you're here now and you see the calculator I'm really what this is gonna do is tell you how much food you should be eating for your body every single day It's not an exact science when you get started, but it is a great place to start So you're gonna do what I'm doing here center age. So I'm 26 a male course entities numbers for yourself 190 pounds 74 inches tall I am highly active if you're sedentary that means you're not really working out at all light activity means one to three times a week Mother activity means more like three to five high activity six to seven so I'm six to seven and I'm going to tell you that you probably don't want to click lose weight unless you are already really really super lean You can't afford to lose anyway Most of us want to get leaner if we want to look at grocery So I'm going to click lose calculate macros and then if you're a man You're gonna click on a high down here and You're gonna calculate again if you're a woman. You're gonna click medium and leave it there Okay, but if you're a man you want high Protein and so you'll see the protein changes on here And so you're gonna take these numbers so here your calorie numbers here your numbers for carbohydrates Proteins and fats and these are the numbers you're gonna try to eat every day And so the way you're gonna try to hit these numbers Like I go into a site like my fitness pal.com They also have a mobile app and we're gonna put in everything you eat every day And your goal is to play this game where your numbers add up to match the numbers they calculated gave you and if that's it I know people want to make it more simple Don't worry about having to eat the perfect foods and all that other stuff that comes with You know trying to focus on your diet really just focus on hitting these numbers by adding them up in my fitness Pal every day as you eat and you're gonna be good to go You're gonna get leaner and lean until you look like Bruce Lee and if you need to gain a little muscle You can always recalculate by clicking game and doing that as long as it takes to put on that muscle And then you can lean up again by recapping your numbers by hitting lose. That's it Let's get back to the rest of the tutorial now The reason you're gonna be eating the amount of food that you just calculated is because it's going to help you Create the physique that he had now if you're eating in a slight calorie deficit like we just suggested You're gonna continually getting leaner and leaner and leaner until you start to look like our boy Bruce Not only are you gonna get the physique? But you're also going to notice that it's gonna be easier to get into flow You're just gonna feel better as well when you're eating the right amount of food for your body I went pretty in-depth with Bruce Lee and the research around his regimen So what I found out was this guy didn't really like dairy He was like yo, I'm not trying to eat baby cow milk once in a while He did consume dairy and at those times it was in his protein shake He was known for creating very nutrient-dense protein shakes where we'd have the whey protein powder with vegetables and fruits All blended together to create a micro and macronutrient fiesta At the end of the day, we're always gonna tell you guys the most important thing is the total amount of food that you're eating And Bruce Lee did agree but he had a meal frequency that I'm gonna mention to you now So what he did was eat three to four meals a day and he focused on getting a good distribution of carbohydrates, fats and protein That's why he was all about getting those protein shakes in, eating a lot of vegetables, fruits, and other healthy fats like nuts You don't have to eat three to four times a day, you could eat one to two times a day, it's not really that important But I did want to mention what he did specifically Final thing about Bruce Lee's diet regimen, this guy believed in everything in moderation, including moderation So he was known to eat a little MacD's, a little McDonald's, a little McDizzle from time to time Just because he knew it wasn't sustainable to only eat quote-unquote healthy foods all the time He knew that he had to give himself the latitude to eat foods that he really enjoyed And for that man, once in a while that was McDonald's for you, I don't know, maybe burger and fries, you pick Let's go through the Bruce Lee workout program, this guy was moving constantly Obviously he did his ninja training, but on top of that he was also doing weight training two to three times a week Where he would do squats, bench press, dead lifts, and of course those curls for the girls He also did a lot of high intensity interval training, similar to what we do here at Zendu Fitness He would do wind sprints, but he'd also do jump rope training, which of course is what we do here at Zendu Fitness on the reg So if you wanted to get this regimen going yourself, what you'd be doing is lifting similar to him Which is two to three times a week with the core main lifts like bench press, squats, maybe some curls or dead lifts Your pick, and then on top of that, you're doing high intensity interval training Which can be sprints, or you can pick a jump rope up like we always do and do three to four of those workouts a week On top of that, Bruce Lee was always moving, he was so active If he didn't have a gym available to him, you'd find the closest hill and start sprinting up it That's what we want you to understand about Bruce Lee's regimen, is that he was constantly moving He was incredibly active, and when he didn't have the gym available to him, he still found a way to get a workout in Bruce Lee believed you should train how you fight, all out effort like your life is on the line And we believe the same, when you're doing your high intensity training, you should be going all out effort Give it everything you have, and you're going to be able to create that same chiseled look Bruce Lee also was all about training his core, he recommended doing at least three times a week And he'd do things like side bends for five sets, sit ups for five sets, and leg raises for five sets And you can do reps around 25 to 50 depending on your skill level Finally, Bruce Lee was all about training his mind, he believed that the mind created the body So he also did visualizations where he imagined creating the physique and the performance that he wanted Most of all, Bruce Lee maintained his physique by being consistent He always got his workouts in, he was always conscious of the way he ate And he maintained his consistency no matter where he was in the world