 Ladies and gentlemen welcome back for day number two of our getting lean protocol where we're here to talk about nutrition I'm just gonna be straight up with you nutrition is the most important thing specifically Planning how much calories and macronutrients you're eating for what your goals are? What do I mean by that if you want to gain muscle you need to put on muscle you must eat in a calorie surplus Meaning that you must eat more calories than you expend each day like we talked about in the last video your total daily Energy expenditure or the amount of calories you burn in a day You got to eat more than that number if you want to gain weight and grow your muscle mass Now if you want to lose weight and lose body fat at the same time remember that Requires a calorie deficit which is eating a little bit less than your burning every day so for example if your total calories burn throughout the day including existing and just exercise if it's 2,500 and you want to eat a calorie deficit you would want to eat something like 21 to maybe 2,200 calories so that consistently over time your body is shedding body fat revealing that nice lean Zendu physique now Dan is it simply a matter of just eating a certain amount of food does the food quality matter? Course it matters But you can also enjoy indulgent food and still live to be super old and have an awesome body the whole time What's a good protocol for this brand and I go with the 70% rule 70% of our food intake in general comes from whole Nutrient rich sources ladies and gentlemen to be very simple with you. I'm just talking about real food I'm just talking about food that has been messed with by the man or the government dude I'm just talking about real food food that comes from the ground things like nuts fruits vegetables lean meats Red meats fish things like that the other 30% guys have fun as long as you're hitting those calorie and Macronutrient numbers you can enjoy things like chocolate and cake and maybe a little Surveysa beer Every now and then so when should I eat honestly guys the whole old fitness dogma about eating six meals a day? Not true at all It doesn't matter when you eat your body only cares that you get the required number of calories and macronutrients For that day one strategy you could do which brand and I like a lot and a lot of other people in this end Dude fitness community already like is intermittent fasting So if you're someone who likes to eat a ton of food Just skip breakfast Go until 2 3 p.m. Without eating and then you get to pile all your calories in for the day at the end of The day and feast like a king and then you feel like you're cheating because you stay super lean and shredded and continue to lose Body fat, but you get to eat awesome delicious large portions of food next guys supplements They're exactly what they sound like they are here to supplement an already well-oiled machine aka an already great Existing diet filled with 70% whole foods real basic guys We take three of them a green juice BCAAs, which is branched channel amino acids and protein powder Why would I take green juice because? Micronutrients are important along with getting the right number of macronutrients fast carbs and proteins you also need a healthy number of micronutrients to keep your body functioning optimally and When you're on the road and traveling a lot like we do and like a lot of you do You can't always get those micronutrients in so green juice is a huge one for us athletic greens That's the best one on the market that we have found. That's the one that we use next branch chain Protein amino acids if protein is the building blocks of muscle branch chain amino acids are the building blocks of protein So why would I take BCAAs? Well guys if you practice intermittent fasting? You don't want to break that 50 to 75 calorie threshold meaning while you're fasting You don't want to eat more or consume more than 50 to 75 calories branch chain amino acids deliver all the same recovery and muscle building Benefits that pro that consuming protein does but get this without the calorie intake That's right. You're building and hanging on a lean muscle, and you only even have to break your fast I think it's pretty cool. That's pretty cool. So the BCAAs we take it's no surprise here athletic greens as well They have a great capsule version of BCAAs that you can take for for your workout while you're in the fasted state So you stay nice and muscular Lastly guys protein powder There is no such thing as the best protein powder out there Because if you're not eating enough protein for your body's needs, then it's irrelevant. What kind you're taking so You can't just expect to drink one protein shake a day and get super jacked You need to be eating the correct amount or grams of protein for your body and Protein powder is just another way to kind of make that a little bit easier So the one we recommend again is from athletic greens banana chocolate vanilla pick your flavor on tomorrow's video guys We're gonna talk about how to optimize your environment in the community of people that you surround yourself with in order To hit your goals and live an epic life Click the bell below to get notified about the video tomorrow, and we'll see you tomorrow