 what's up y'all today is cut day man this all that matters is shreds day today we're going to talk about um what a calorie deficit actually is how to get into one how to calculate one and then how to maintain one which is actually what freaking matters and there's going to be some hard truths in here some things you know the snowflakes might not want to hear i'm going to give you the truth on how you can create a calorie deficit what it is and how to get jack stay tuned for the video regular day like always man i'm feeling a little off i'm really sure why training has been pretty hard so my body's pretty beat up i've been getting after it plus you know the slight calorie deficit that we're in never makes that feel better it only makes that feel worse my mama tastes olive oil professionally so she's sometimes has to do it on like day trips or weekend trips so she'll head out of town for a little bit today i think it's just a day trip but i gotta go take care of the puppy i'm gonna go let him out i'm gonna grab a black coffee and then probably on the drive back to the gym we'll dig into the calorie deficits what's up catchy boy although this channel has had some blogs with traveling and sharing my life opening up to you guys being as honest as i can i haven't always done like daily vlogs or talked about me a ton just because it started so fitness based and coaching based i never knew what to show or what not to show and as soon as i got like my life settled in my own house and we started doing it then i opened the gym and then like that process just took so long that i couldn't focus on vlogging i had to focus on running a business and the apparel and then scaling that and i'm still stuck in that but now you know like this i get an hour that i can go help my mom where before i didn't then show you all kind of what i'm into and what i'm really into is dogs music clothes you look at my like for you page on anything tiktok youtube mostly instagram there's dogs there's music there's clothing sneakers basketball art and i love caches so i'm gonna go kick it with caches and we'll be in the car all right you're no bullshit nutrition 101 we got a couple things we gotta look at say like three four categories one hydration water how much water we're taking in a day just keep it simple half your body weight and ounces bang that out every day you'll probably be hydrated enough next we got food nutrition right food it's kind of made up of three things that we need to dig into food provides calorie just energy calories are simply a measurement of energy right protein carbs and fat that all interact with our bodies and do different things for us provide different things protein kind of the building blocks right we're building muscle we're building hair nails etc carbohydrates probably the easiest and most most used source of energy within our system breaks down into you know glycogen in our muscles so when we're lifting weights we're using carbs and then fat which also has more calories doesn't mean it's bad but it does have more calories per gram nine calories something like fat provides hormones lubricates our muscles and provides other functions within the body need fat to live for one two you need it to absorb certain micro nutrients which brings us to the next one micro nutrients are also provided by food it's kind of vitamins and minerals right things we need to live that also help within processes within our body hormones etc etc calories being the number one key to losing weight they are all that freaking matter obviously to live and to feel good and be healthy losing or gaining weight is not all that matters right so that's where vegetables fruits etc come into play so how do we find a calorie deficit now there's some basic stuff we've been taught for years and it does work and it is true but you can just probably google calorie calculator how many calories do I need macro calculator on google there's a million sources and you put in your height weight age it might ask you if you want to lose weight maintain weight or gain weight and it'll probably dump out a number that number is probably at least in the ballpark right because all we can do with all this is be in the ballpark it'll it'll be a source and it can be a tool but it's not going to be perfectly accurate to how many calories you need to lose weight so every day is going to be slightly different all we can do is is tighten the bumpers and the borders as tight as we can and then stay within those some people are talking like mike your calories are so low they're not everyone that's on instagram lying to you they're either on peds or they're literally just straight up lying like man i got shredded on 4 000 calories a day those probably walk 50 000 steps a day or they're straight up lying i get my one good lifting session one good cardio session in a day takes about two hours the rest of the time i'm working man but the truth is if you actually want to make a difference and lose weight you have to be in a pretty significant calorie deficit and rather than being in a baby 200 calorie deficit a day i'd rather just cut and get it over with and i suggest that for many people actually as long as you're keeping your macronutrients your micronutrients in you have no health problems to begin with it's not a bad route to go so what i suggest is anywhere from 500 or maybe 800 calorie deficit again a bunch of people talking crazy that i'm 1700 calories a day that i'm gonna die trust me i'm fine i always tell people to track and weigh every single thing put it in their their their tracker whether you want to hand write it or you want to use an app before you put it in your mouth before you put it in your mouth then track weigh it eat it every handful of chips you grab every cookie you grab every extra squirt of mayonnaise you put on your nasty ass sandwich all that adds up i'm almost at the gym i'm gonna warm up get some legs in and we'll explain a couple more things about calories as we're training run over kind of like what calories are and what like a diet is the biggest issue with the industry is that everyone's trying to make money and trust me i love making money and i also want to make money but i just gonna allow my morals to be above my money and i'll lie to you so anything that has like a name to it you can scratch out that someone's making money no diet has a name to it so i'll just explain how we lose weight the bigger thing now is how we feel that into your life and what i call those are more like nutritional strategies right you've heard them all keto intermittent fasting fasting vegan Mediterranean all these i get flexible dieting the list goes on forever what i consider those are nutritional strategies so what we can do is take from those learn from those and implement them in our lives that may allow us to stick to our calorie deficit more accurately to allow us to have progress and then maintain the body weight of the lifestyle we want right so for example for me like flexible dieting simply means that you basically track your macronutrients in your calories right from that calculator we talked about earlier and then all you can do is have things like ketchup or potatoes over rice or beef over chicken as long as it fits in those macronutrients and maybe here and there sneaking a pop tartar rice crispy around your workout to again be more balanced and flexible long term rather than just eating tilapia and broccoli for seven days then freaking out and eating eight large pizzas and three milkshakes and two babies right that's gonna get up so these strategies that i implement are like a flexible dieting i weigh and track everything i also do like a form of intermittent fasting where i just don't really eat in the morning and that's for my lifestyle that has no secret sauce and burning fat no secret sauce and performance the secret sauce for me is that i function better on a cup of coffee in the morning and i get all my admin or like bs work out of the way that's what i feel best if i woke up and had a huge bowl of oatmeal one i get hungrier personally and then two i just feel slower what are those strategies that may or may not work for you maybe it's meal prepping seven days in a row maybe it's not meal prepping and cooking a hot meal every meal like whatever that is fits your lifestyle and allows you to stick to those macros that's what we got to worry about really just comes down to you locking in it's going to suck but you're only lying to yourself every little hand of cereal brownie bite of a donut extra slice of chicken all that does matter when we lay up into it and the calories may be lower than you expect but the truth is to lose weight we've got to change up the system that we've been doing you keep having the same habits you keep doing the same things you need the same results you're gonna stay the same way to gain more so lock it in episode three i guess i'm gonna finish this up i got some bulgarians maybe some rdl's and then uh and then cardio time so appreciate your man we over me be a part of something big in yourself 3sp.co so i'm out here