 What's up, Zendu Nation? It's your boy Zemmaster Epp. Now I know you expected to see 500 double-unders a day in crazy transformation. So, right now I'm going to show you what I could have done. I could have been like, oh, I did 500 double-unders a day and I went from here to here. But we all know that's BS. Here's the things, Zendu Nation. We made this video because we want you to understand what's real. If you want to be successful in anything in life, you just have to focus on the right tactics and stay consistent for a long period of time. But a lot of people do things like watch a YouTube workout where they're like, hey, I did these push-ups or these pull-ups or double-unders for 30 days straight and this is a transformation I got. But they don't tell you what they're doing nutrition-wise. They don't tell you that they have another regimen. They don't tell you that they've already been training for this many years. They've edited the photo, et cetera, et cetera, because that's not click-baity. If there was a magic pill that guaranteed I stayed shredded and felt awesome all the time, I'd be like, yo, give me that pill right now. You take the blue pill, the story ends, you wake up in your bed and believe whatever you want to believe. You take the red pill, you stay in Wonderland and I show you how deep the rabbit hole goes. But the pill doesn't exist. What does exist is you doing things like eating consciously, jump a rope, moving your body. Now, what I wanted to do today was make sure that every person who clicked this video had an opportunity to improve their lives by watching this video. Number one, I'm going to give you four weeks of free workouts that you can do and they're linked up in the description below. They're also available here. If you click there, you can get in that free four week challenge where we'll coach you up and we'll also give you four weeks of jump rope and body weight workouts. They're going to help you lose body fat and get into a regimen you can stay consistent with. In addition to that, we're also going to go through a little tutorial right now teaching you how to eat the right amount of food for your body. At the end of the day, I know there's a lot out there that tells you that you should be eating this protein shake or this supplement or this new food. Really guys, it's about eating the right amount of food for your body and we're going to help you do that in the tutorial now. All right, let's hop right into this. So the first thing you want to do is go down into the description of this video and click the link for the calculator we provided for you. So pause the video and go click that link and come back. Now I'm going to assume at this point you have already clicked the link. Your screen looks like mine. We both have the calculator right in front of us. And so the first thing you want to do is just start feeling in the calculator as I am. So you can see here I am 26 years old. So there's my age as a time at the time of making this video. My gender on the mail. Excuse me. I'm going to be flying through this thing. You can always pause it and come back when you need to wait. This is in pounds. So if you need to convert it into kilos, go ahead and do that. I'm 190 pounds. You can see here height in inches. I am 74 inches, which is six foot two inches tall. And so if you need to convert that into centimeters, go ahead and do that as well. Of course, you can always pause the video and then finally your activity level. I want you to go down here and see sedentary and lightly active, moderately active and highly active. And what you're going to do is pick the one that most closely resembles your lifestyle. So if you're sedentary, you're not exercising at all lightly active. It's going to be around, you know, one to three times a week. Moderately active is going to be closer to three to four to five times a week. Highly active is six, even seven days a week. And, you know, I move a lot. So I'm going to click highly active, then you're going to go down to your goals. So I'm going to click lose weight because that, you know, is my goal for the most part is want to stay pretty lean. And so I'm going to always be clicking lose weight. And a lot of people who come to this calculator, you're probably going to click that maybe you want more muscle. But at first, the easiest way to get to the ideal physique is by just leaning out a little bit. So I'd recommend going to lose weight unless you're already super skinny. Otherwise, yeah, you don't need this calculator and then click calculate. If you're a man, you want to go down to high on the bottom here, click that and then recalculate your macros. Okay. It's very important. If you're a man, you're going on a high and then you're going to calculate your macronutrients. Now, if you're a dude who just wants to game weight, you want to game muscle, then you click gain and calculate your macros. Again, you can see that there. If you want to maintain your weight again, go to maintain and then calculate, boom, pretty straightforward. Right. So we're going to have to lose weight here, calculate this again. And now if you're a female, you're going to go down here and you're going to put your protein to medium and then you're going to calculate that again. And so you can see here. That's exactly what it will look like if you are female and you want to calculate your calories and macronutrients. So there you go. Very simple men, high protein women, medium protein, click calculate pretty straightforward. We're going to go over to my fitness pal now and show you what you can do with these numbers. So a lot of people are like, okay, I have these calories and macronutrients that I should eat every day. What do I do with them? Well, you want to create an account on my fitness pal. They also have an app for Android, iPhones, whatever. And once you get in there on a daily basis, you're going to be trying to hit your calorie and macronutrient goals. And so what you'll do is every day come into my fitness pal, whatever you eat, put it in here and log it. So you're going to log your food. You're going to see here, for example, I log in Apple. And so you can see how many calories and macronutrients are in an apple. And you can be like, all right, I have this many calories left of the day. Don't worry about the goal down here. This is something you don't have to worry about enough my fitness pal does when they try to give you goals. Just use the numbers that the calculator gave you. That's the only thing that honestly matters. So you're going to be trying to hit those calories and macronutrients daily. And then you're just going to be plugging in what you eat and doing your best to make these numbers add up to fit what the calculator told you you should be eating. And that's really it guys. It's just about a matter of getting to know how much food you need to eat for your body and what your goal is and staying consistent. So let's get back into the video. All right, so if you didn't watch that tutorial, make sure you go back and do it later because that's going to give you 80 to 90% of the results that you see. So please take the tactics that we taught you today and apply them to your lives. Take action. If you want to subscribe to the channel, you can click right here, click this button. Finally, you guys, we want to start a discussion. We want to help you change your lives. So if you have questions you want answered, drop them in the comments below and we'll do our best to answer each and every one of them. All right then, dude nation, hope this is helpful. Thoses. Thank you.