Logging Macros Distributing Out Daily Protein

 

My go to Breakfast & How I Distribute Macros

Video taken from the channel: biolayne


 

How Protein Works Part 6: How Much Protein Do I Need?

Video taken from the channel: biolayne


 

HOW TO CALCULATE YOUR CALORIES AND MACROS || TRACK TO BUILD MUSCLE OR LOSE FAT

Video taken from the channel: Natacha Océane


 

Why You are Wrong about Counting Macros EXPLAINED!!!

Video taken from the channel: Greg Doucette


 

Macros: Explained! Mind Over Munch Kickstart 2016

Video taken from the channel: Mind Over Munch


 

Start of My Cutting Phase Training Split, Macros, Supplements

Video taken from the channel: eugene teo


 

HOW TO GET MORE PROTEIN IN YOUR DIET? TIPS FOR HITTING YOUR MACROS ON THE GO!

Video taken from the channel: Simply Mander


Logging Macros: Spreading Out Daily Protein. Carbohydrates typically steal the spotlight when it comes to fueling an athlete’s performance. However, protein is just as vital to an athlete’s health. While this macronutrient doesn’t contribute as directly to performance as an energy source as carbs do, it is vital for almost every other bodily function including, of course, muscle tissue growth, maintenance.

On that 2,000 calorie diet, you will calculate your macros in this way: 800 calories/4 calories per gram = 200g of protein. You will get the same number for 40% carbs. For 20% fat (400 calories), you will get this calculation: 400 calories/9 calories per gram of fat = 44g of fat (rounded down). Determine your macros: Protein intake should be between 0.7–1.0 grams per pound of body weight.

Fat intake should be between 0.25–0.4 grams. Timing and protein per meal is minimally important when compared to getting total daily protein intake. If you reach your daily protein targets consistently, then the next step is to aim for 25-40 grams of protein per meal spread out evenly every 4-6 hours throughout the day. ���� You’ve exceeded all your macros.

This means you are over your calorie target. If you know how much, 500 kcal, for example, you can reduce this from your food intake the next day, or spread that out over several days (166 kcal over three days), to balance things out for the week. Here’s everything you need to know about macros, plus the best macrotracking apps.

25 percent fat and 25 percent protein. Then, multiply your total daily calories by your percentages. You can view or edit your macro distribution in your MyFitnessPal app by clicking on “Goals,” where you’ll see your “Daily Nutrition Goals.” MyFitnessPal automatically sets your macros at 50% carbs, 20% protein and 30% fat. You can tweak this distribution as you like; the app translates the percentages into grams for each macronutrient.

Example Calculation: An adult weighing 150 lbs who exercises recreationally, based on Table 2 above, would need 0.75 grams of protein per pound of body weight. Daily Protein Intake (in grams) = 0.75 grams per lbs x 150 lbs = 112.5 grams of protein. Next, convert your protein intake from grams to Calories; to do this conversion, multiply your daily protein intake (in grams) by 4. Her macros are 140g protein, 56g fat, and 154g carbs which equate to 1680 calories. We must first figure out how many meals a day we want to have most days so we can get a picture of how much protein we need spread out throughout the day.

She knocked out 40g of protein with breakfast By doing this, she only has 100g (sounds like a lot. To macro, or not to macro? That is the question I pose.

But first, what does “to macro” mean? “To macro” means tracking the number of grams of protein, carbohydrates, and fats you consume on a particular day.Bodybuilders and physique competitors have mastered this art and have no qualms about whipping out their food scale at any given moment.

List of related literature:

Macros are often dangerous so use them cautiously.

“Professional C++” by Marc Gregoire
from Professional C++
by Marc Gregoire
Wiley, 2014

All macros should be classified to indicate their likely use.

“Microelectronic Test Structures for CMOS Technology” by Manjul Bhushan, Mark B. Ketchen
from Microelectronic Test Structures for CMOS Technology
by Manjul Bhushan, Mark B. Ketchen
Springer New York, 2011

After enabling your macros just one time, they won’t be annoyed at the constant messages about macros, and you won’t have to

“101 Ready-To-Use Excel Macros” by Michael Alexander, John Walkenbach
from 101 Ready-To-Use Excel Macros
by Michael Alexander, John Walkenbach
Wiley, 2012

I use these macros as a guideline, but I don’t track anything in great detail.

“Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes” by Suzanne Ryan
from Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes
by Suzanne Ryan
Victory Belt Publishing, 2017

One major problem with 1-2-3 macros was their vulnerability.

“Excel 2003 VBA Programmer's Reference” by Paul T. Kimmel, Stephen Bullen, John Green, Rob Bovey, Robert Rosenberg, Brian Patterson
from Excel 2003 VBA Programmer’s Reference
by Paul T. Kimmel, Stephen Bullen, et. al.
Wiley, 2004

While macros are indispensable, they are also a source of danger.

“A Guide to Microsoft Excel 2007 for Scientists and Engineers” by Bernard Liengme
from A Guide to Microsoft Excel 2007 for Scientists and Engineers
by Bernard Liengme
Elsevier Science, 2008

After enabling your macros just one time, they won’t be annoyed by the constant messages about macros, and you won’t have to worry that your macro-enabled dashboard will fall flat because macros have been disabled.

“Excel 2019 Power Programming with VBA” by Michael Alexander, Dick Kusleika
from Excel 2019 Power Programming with VBA
by Michael Alexander, Dick Kusleika
Wiley, 2019

Macros recorded with the Macro Recorder are subroutines.

“Using Microsoft Office Excel 2003” by Patrick Blattner
from Using Microsoft Office Excel 2003
by Patrick Blattner
Que, 2004

This is one of the reasons why you should be doubly careful with your macros.

“Mastering Elixir: Build and scale concurrent, distributed, and fault-tolerant applications” by André Albuquerque, Daniel Caixinha
from Mastering Elixir: Build and scale concurrent, distributed, and fault-tolerant applications
by André Albuquerque, Daniel Caixinha
Packt Publishing, 2018

Personally, I’m not overly concerned about counting macros.

“The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence” by Leanne Vogel
from The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
by Leanne Vogel
Victory Belt Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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210 comments

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  • Great content again dude and insightful knowledge. Considering your workout split as been doing a Push Pull Legs for some time. Looking for a new alternative. Just wondering, you said you were mainly concerned about Protein intake when tracking calories. Do you want calories e.g My fitness pal etc or do you go from instinct

  • Simple popcorn was a nice addition to my “perfect” eating system. Your icecream is next. And that’s all I need I think to feel full and happy on 2000-2300 calories. I learned much from you, thanks to you I became much more mature regarding training and eating in the second half of my 30’s. It’s never to late to learn new things. Thank you.

  • I have always linked word ‘diet’ with starvation, until I discoverd website *Next Level Diet*. With their diet plan, I am never hungry and I am still losing weight. Amazing!!!

  • For whatever it’s worth, I found high fat/low carb far more sustainable than high carb/low fat. Carbs tend to be a trigger food for me that I consume until none is left. And it’s not carb depletion either, because I can do that every day. Eat 5 pizzas on Monday, first thought on Tuesday will be “I want some pizza”.

    Fat means a far larger variety of foods (especially in this modern age where you can get stuff like bread, cereal, crackers and ice cream with almost no carbs), so it keeps things more interesting. Fat also absorbs slower and makes you feel more full, so I managed to maintain a calorie deficit without always being hungry.

  • Just a heads up, bacon including all the grease that comes off it has about 9g of fat, depending on the brand and all that. I know this because my bacon nutrition facts says “uncooked” with 9g of fat, where as yours most likely assumes once the bacon is fully cooked, the grease is drained, greatly reducing the fat. If you are keeping the grease to cook the eggs, you are probably consuming closer to 9g rather the 3.5g you stated. Just my thoughts on it! Keep it up with your awesome videos, I love learning all the little details you’re always explaining!

  • Thanks for this video! Very informative and much needed, always felt like a daunting task but I love your advice about waiting 4 weeks before changing your macros to see what works and what doesn’t!! Thanks again Natacha, much love from 2GunKate in Phoenix, AZ:)

  • speaks slow, doesn’t get to the point, complete nerd. He is book smart, but not “street” smart… or “real life smart”. I try to like him. I prefer Stan Efferding

  • I struggle with protein since giving up meat and most dairy. I still eat eggs and rarely some fish but not every day so it is a struggle to even come close. I don’t train like you though I’m a weakling:)

  • Hi Manders! My ears perked up when I saw how to get more protein! The bowl looks amazingly yummy! I have the Vitamix & have used some of the same ingredients with the exception of the cashew milk. Yum! The candles looked so nice! I need to get one! I love broccoli, chicken & rice! Great video! Thanks for sharing some great ideas. Have a wonderful weekend! Hugs, Joanie ����

  • Its hard to get the required intake of protein whilst keeping inside the calories required if one doesnt eat good quality protein. Example 2000kcal of pizza isnt a lot of pizza and therefore isnt going to provide one with enough protein.

  • Love these videos, Layne. I do wonder though, whether or not these recommendations are missing one variable. You’ve talked about the necessary dietary requirements to stimulate muscle protein synthesis through dietary contributions. However, the way I see it, in our context, dietary contributions are not the primary driver of muscle protein synthesis rather, weight training stimuli is. Now, if a person has stimulated protein synthesis through weight training, then perhaps their body will be more efficient in using protein from internal (degradation) and external (dietary) sources, thus allowing for maximum muscle growth even in the absence of 1.8g/kg lbm. What do you think?

  • So you don’t do carb backloading or any of that nonsense, but you eat your carbs late in the day around your workouts when they’re better utilized (the very definition of carb backloading)? ��

  • My question is, as a healthy 125# female, is there any daily protein intake that is harmful? If I consumed 250g of protein daily for example?

  • I suck at macros and what not… I’m not trying to lose weight or anything but I have noticed since I’ve joined crossfit that the more protein I eat, the better I perform and feel for my workouts!

  • Hey layne. Thanks for the very informative video. One question. How do you get that level of protein? I don’t get nearly as much as is optimal and my food costs are 1400 US. Per month. What type of protein sources do you have. I like to avoid upping those costs by more then $100

  • Do you follow a conventional straight sets program or do you follow a sort of pyramid scheme where you reduce weight going by feel aiming for particular rep ranges?

  • Thank you for the tips. I’m really trying to get my diet on point and struggling with the protien. I have a long way to go… love your channel.

  • I couldnt tell if you had them but if not you should consider a doggy seatbelt for tux. Poor guy would go flying under hard braking. Amazon has tons for cheap

  • Morning, Natacha, Nice video! I’ve been waiting for your new videos.
    Perhaps a silly question, I want to ask you which food category should I head to grocery store if i want to find liquid egg white? I feel kinda guilty to waste 3-4 egg yolks a day.

  • you just said a stupid thing, there is no science that backs your training split, you can periodize volume and increase it and use rir (reps in reserve) you dont have to and shouldnt go to failure on any excersice, there is no study to back up training to failure, it creates unaparalleled fatigue compared to stimulus, look up dr mike isratael and rennesaince periodization.

  • In the old days?? In the old days we didn’t have all this crap in our food. Thats why people are getting so “crazy” with the specificity of what they’re eating. Its important for longevity & health.

  • Really glad I discovered your channel. Ironically it was because I was trolling Blahahahaha lol. You opened my eyes to daily dietary habits.

  • Do you still use sukrin? I get extremely addicted to sugary foods, but I haven’t tried sukrin. I normally use maple syrup or coconut nectar, but even those can trigger a massive binge.

  • If my goal is 1.8 grams of protein per kilo, the amount of carbohydrate and fat ingested can be until I reach the calories that I want to achieve?

  • Thank you!
    I am a faaaat mother of two (3 month and 2) and it finally “clicked”
    At the moment I am counting calories and already lost 4 Kilos.
    But I just don’t eat enough protein although I eat mostly meat, eggs and dairy –

  • I never really understand how you know what you can eat and how you have to plan in such a way that it will fit your macros. Calculating them is not that hard, but actually getting the right macros on a daily base is what I don’t understand..

  • Hi Layne, might be a dumb question but If you are cutting, would you avoid cooking the eggs in the bacon grease or is that technically included in the fat grams from the nutrition label?

  • How do you feel about carb cycling so overall calories are lower on rest days while in a mini cut (5-6 weeks)? For example, I’m working out Sun, Tue, Fri & Saturday, so I’m eating more calories to perform better. While I have class Mon, Wed & Thursday, so I’m moving less and not working out, therefore eating less. Am I hurting my overall performance by under eating on rest days? Thanks in advance, love the content Eugene!

  • Did you experience some fat gain when you first increased your calories years ago? How did that process work for you? To lose extra fat from gradually increasing calories did you do LISS or just resistance? Oxx you are the best. Thanks for all the help on my own and thousands of heath and wellness journeys!

  • Eugene, do you include protein from carbohydrates?
    You are fantastic, i love your video:)
    Are your videos on ganbarumethod.com viewable with subtitles? I come from Poland and my English is bad

  • I’m a 23-year old female, 5 ft in height… and so far I am 56 kg in weight, I have 40 kg of lean body mass, I’m regularly working out (cardio + weight training), so I take at least 75 grams of protein per day. Some days it’s higher, depending on the availability of food.

  • Hey coach! I’ve watched your videos on rest periods and your training recently and was curious with you being close to John meadows, what do you think of his training style in his programs where it’s high “volume”, even if it’s only say 1 set per exercise taken to failure it’s 3-4 “sets” of submaximal training which is taxing on central fatigue, wouldn’t that be inefficient training considering we only have a degree of recoverability?

  • Why is your protein that low?You weigh about 165lbs & consuming 135g protein.When & how much higher will you go in protein??Thanks!

  • Great recipe for tonight’s Netflix and chill:) Thank you!
    Natacha, could you make an upper workout vid? I admire those shoulders girl!!

  • For people who would like to learn more about metabolising protein, which book do you recommend for learning from 0?

    It started with just losing weight to be healthier.
    It’s kind of getting out of hand ��

  • Can you do a chest workout video? I cant seem to build a chest.. it feels like im not working my chest out.

    Im two pecs away from having a physique like yours!! Obv and the hair ����‍♂️

    Great video though! Feel like you made this video just for me ��

  • Please show us how to cook that beef cheek. Is it cooked in a crockpot or in an oven? Or both? It seems like it has a crust of some sort.

  • can you show evidence that replacing nutrient dense foods with processed meat and dairy has beneficial effects on anything other than your taste buds?

  • i’m on 190g protein per day, i’m in a caloric defict, 22 years old, and have around 65kg from lean body mass… continue with the great job! And excited with holly’s reverse diet, i will put it in pratice soon too, thank you so mutch for the info. greetins from Brazil!!

  • My favorite smoothie is 1/2 banana, 1/2 cup berries both frozen, 1/2c plain Greek yogurt (you don’t need flavored because of the fruit), spinach if I have some, 1 tbsp chia seeds, protein powder, and enough water to mix it. Super easy and healthy.

  • I only believe in *Next Level Diet*. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack:D

  • Very interesting and very well explained, zero BS. Will U mantain your cutting macros for all the 16 weeks? or u will do any step down forward into the weeks? like at 8th or 12th week? thank you 😉

  • I’m addicted to fats. Coconut oil, coconut milk, almond butter, avocado, olive oil, and nuts.
    I’m wondering if this is why I’m having a hard time getting rid of my pooch belly ����‍♀️

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from Next Level Diet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • You are amazing!! One of my fav youtubers. Very relatable. For months I was yoyo dieting and now I am thinking that I should try to increase my metabolism to lose the body fat I have gained binge eating. Thanks so much for all your amazing content. I am very nervous, but I think I want to try it. I workout 6-7 days a week for 60-80 mins and I love it! I want to lose 6 lbs. I hope to eat more cals and maybe burn more the way you did. 5’5 and 118lbs currently.

  • About 140g per day, I weigh 75kg, I feel it’s sufficient to provide a decent amount of protein synthesis as I resistance train and run too.

  • I noticed you handled raw bacon, then went directly into your bag and pulled out some cheese. Aren’t you concerned about trichinosis?

  • You are amazing!!!! could you help me get a body like you!!! i just love your personality and physique!!! XOXO such an inspiration

  • I’m definitely not eating enough protein. My normal diet if I don’t chug protein shakes and go out of my way to eat meat would be around 60-80g of protein per day….

  • I lost over 20lbs in two months. Just visit a website called NextLevelDiet, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack:D

  • Didn’t you say you are lactose intolerant? I was curious about the protein powder and yogurt? Are they lactose free? Or do you take a Lactaid pill? I was wondering because I am lactose intolerant as well but was looking for a way to increase my protein intake:) I use a vegan protein powder right now but it has more carbs than I personally think necessary

  • 39 years old….185-190lbs…. About 12-15% body fat….. 150-170 grams of protein a day…. Current PR’s as of a couple of weeks ago335lbs Bench Press, 185lbs Standing Overhead Press, 405lbs Skwatt, 515lbs Deadlift

  • Hi! Which calculator do you use now? macronutrientcalculator.com does not exist anymore, it redirects me to transparentslab.
    Which one do you use now?

  • Have you seen the advertisements for the tool that measures whether you are burning fat or carbs at that moment so you know what to eat?! Hahahahaha You would have a heart attack if you saw it, it cracks me up. IDIOTS!!

    For the love of God, thank you Hahahaha I only count protein and calories if I want to get leaner lol I only track protein because I rarely eat animal products so it’s a safety measure to make sure I’m getting the protein in! BUT I totally agree fats and carbs are interchangeable and it literally comes down to calories! ��

  • Hello, my name is James Matthews and I am the admin of a new group page called Good Vegan & Vegetarian Recipes From All Over The Word. This is a group for those that are interested in a primarily plant-based diet and are looking for great healthy information related to whole-foods, plant-based diet and living. A whole-foods, plant-based diet is a way of eating that celebrates plant foods and cuts out unhealthy items like added sugars and refined grains. Plant-based diets have been linked to a number of health benefits, including reducing your risk of heart disease, certain cancers, obesity, diabetes and cognitive decline.

    I wanted to create a group page where people could get excited about plant-based food and a healthier lifestyle. A place where we can inspire one another to achieved goals and a group where we can share photos, recipes and information with other fellow plant-based people.

    This group will offer products, websites and services to help us live a healthier lifestyle. Feel free to share recipes, pictures, ask questions and more! I would like this page to stay on the topics of vegan, vegetarian and plant-based Whole Foods. Feel free to tweak recipes if you are gluten free, oil free, etc. and ENJOY!

    https://www.facebook.com/groups/172559164150497/?ref=share

  • I’ve been really trying to learn more about nutrition, and your videos are a huge help. I’m 55, and haven’t worked out in 25 years. I recently dropped 60 lbs eating 40% protein, 30% carb and fat. I’m starting to increase calories and getting back into the gym. Being an engineer, I love the science and the math you lay out. It’s a little hard for a gen pop guy like me to wade through the advice for the guys and gals who have been in the gym for years, and to start slow, but people like you and Holly, along with the few science based coaches and athletes are effecting this “old guy” immensely.

  • Love the info, but the music is really hard to handle and scientifically speaking, not the best choice of music for learning…can you do this without the music or with soft classical music in the background?

  • I completely agree. Counting and tracking macros can be a very bad idea as it can lead to disordered eating in some people. Love the video. Gotta try to make those cookies��

  • Calorie deficit while satiated > calorie deficit while ghrelin is punching you in the face.
    Macros = calories. Macros relate to satiety; calories relate to weight loss.
    Neither approach is intrinsically wrong, but one or the other might be better for a given individual. Wood stove burns dirty. Natural gas burns much cleaner. Wood!= natural gas.
    Douchette is not concerned about the inflammatory response induced by an elevated insulin response. Delta-5-desaturase elevates and increase arachidonic acid production, which increases inflammation. People have different responses. Some people are more sensitive. What Doucette sells isn’t intrinsically bad and obviously works fantastic for him and lots of people he coaches. Do note that almost all, if not all, of the people he coaches are fast-oxidizers. They tend to have more money, and more energy to spend on Doucette to keep them expending energy. Tired people will have less money, and probably won’t hire Doucette.
    I’m not challenging Doucette’s amazing results. But the idea that others can’t use macro calculations to achieve incredible results is not true, either. Research who Dr. Barry Sears has trained in nutrition and then try and name one other person on Earth who has produced better results, period, but especially better results 5-10-15 years beyond the typical prime of their sport.
    The key is inflammatory response and Doucette completely ignores it. Insulin, delta-5-desaturase, omega-6 fatty acids (and omega 6/3 ratio), and arachidonic acid all play a role in the inflammation response. Not one of those words was mentioned in Doucette’s video.
    But, if you are a fast oxidizer trying to emulate Doucette’s results buy his book and eat like Doucette! I would recommend eliminating carcinogenic microscopic iron filings from your food choices.
    Carcinogenic Iron in Cereal Video https://www.youtube.com/watch?v=HGbwFtmJOi4
    Iron behaving badly: iron as contributor to inflammatory and degenerative diseases https://bmcmedgenomics.biomedcentral.com/articles/10.1186/1755-8794-2-2

  • Great overview video and detailed explanations! I really like the edit too great work Eugene and I cant wait to see how your cut go!

  • Good info. I have roughly 63kg muscle mass, 51 yrs old, calculated estimate of 150g as ideal protein intake based on your calculation. I’m thinking I could go as high 175g due to my workout volume and intensity. I also struggle to eat carbs or just eat in general. Love protein though. Lol. Thanks again.

  • Awesome vid!
    being poractive towards your training, diet and lifestyle rather then being reactive goes ALONG way!
    thanks for the insights.

  • Having a healthy amount of fat everyday is important, having enough carbs for energy is important, having enough protein for maintenance and growth of muscle tissue is important. As long as your hitting rough estimates macros don’t matter, if your counting your calories but your consuming 20g of fat per day or you weigh 160lbs and your consuming 100g of protein, even if your not counting macros your just intuitively eating these kinds of numbers your hormones regulation will start to have issues and you will be hungrier with your muscles going into carbolises at the same time. Does it need to be bang on perfect? No. BUT the ranges DO matter.

  • Hi Natacha! First off I love you so much!!! Second you inspire me to be a better person everyday. Please never stop making videos. And it wild complete my life if you responded!?

  • Cutting slow is for idiots who don’t understand how the human metabolism works. You don’t do a caloric deficit eating 6 meals a day creating an “energy” deficit by spiking your insulin and relying on glucose. You create a total caloric deficit where your insulin drops to the bottom so you can effectively create ketone bodies and never be in an energy deficit. See a caloric deficit doesn’t mean your body lacks energy and has to slow your metabolism and break down muscle. That only happens because you’re under feeding yourself and not giving your body the option to create ketones. You fucking fast for days on end either dry or on salt and train on your eating days eating in an enormous calorie surplus, with the occasional carb load to keep glycogen stores full. I can’t believe you bodybuilders cannot figure this out. You’re all fucking imbeciles.

  • Thanks for a great video. Just one thing with regard to protein. The only source of incomplete protein is animal gelatin and honey. The plants are better for us as they don’t flood the body with excessive available energy and tend to be lower in the sulfur and IGF1 raising amino acids. It’s impossible not to hit the WHO protein targets with a sufficient calorie plant based diet. I’m not promoting plant based diets, but the combining foods for complete protein is an outdated mith going back to the 70’s book “Diet for a Small Planet”, the body pools amino acids and uses them very intelligently. The current surge in protein bars and drinks is just lining us up for kidney dialysis to go along with our diabetes.

  • Macros annoy me. Tried it, didnt work. Attained my goal by not really trying that much. Over stressing about 1 or 2 grams is of anything is OCD. �� coach

  • LAYNE NEED HELP i want to see how you eat enough protein when I am a 225lb guy and you’re supposed to get 1.25g protein per pound of body fat which is a whopping 281.25 grams of protein even with me eating salmon and tuna steaks (about 35g protein per 6oz filet) and protein shakes (25g each), its very hard to eat 281g protein!!! Show us how you would achieve this day in the life style thanks in advance Layne!!!

  • This meta-study https://www.ncbi.nlm.nih.gov/pubmed/28698222 indicates 1.6g/kg (i.e..7g/lb) as the max that helps with any muscle building. This page https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/ lists several studies that agree. The amounts you’re giving seem crazy excessive, and excessive protein can be harmful in a variety of ways though you claim otherwise. What are you basing these recommendations on?

  • In one video this clown says eating fat will make you fat, and to avoid steak, whole eggs, and animal fat in general, then this video is macros don’t matter. Just a heads up to the audience, this guy is entirely full of shit

  • Ever since I’ve started watching Greg it’s felt like a weight has been lifted off my shoulder. No more bullshit videos from other fitness channels. Glad I can trust what he says and how entertaining he makes it

  • Just ate a pack of bacon and 6 eggs, pound of blueberries during this video, i dont count shit, i just eat and train, seems to be working

  • hey there,new subscriber i was so in to video watching cook bacon,then you start talking about meat, fat, cancer etc that i forgot you you were actually cooking food to eat�������� thank you sooooo helpful.

  • I have a little problem, i am eating in a caloric defizit for 3 weeks now i guess and i just dont lose any weight, i work out 3 4 times a week only cardio because i really enjoy it but what am i doing wrong? why cant i lose weight?

  • Omg im more confused than ever…someone just tell me what to eat and how much…ive lost alot of weight on weight watchers but looking at the redicilous low calorie intake is not good

  • I’m 200 lbs and about 15% body fat. I consume about 1300 calories and 60-100g of protein per day. At this level, I’ve been building muscle mass by doing intermittent fasting and free weights and body weight exercises. IF conserves protein by amping up growth hormone. I do fasted workouts, which spikes IGF-1 in the presence of GH, and then consume my daily protein afterward, which adds to the IGF-1 stimulus. This puts me anabolic while consuming my protein, and then into autophagy while fasting.

  • So if I have 50grams of protein a day and 300g of carbs a day im going to build muscle and lose fat, awesome! I’ll stop making sure I’m getting more protein because macros don’t matter!

  • I’m still kinda confused guys. So does that mean we can basically eat what we want? For example, junk foods and fast foods. As long as it reaches my caloric intake right? Please help. I am so confused!

  • The most important thing Keto taught me was how to track food, i was meticulous weighed everything. Lost 70 lbs in 8 months. Also since i had to make every carb count it was the longest id gone without junk food. It really helped me to subdue that addiction to eating fast food and processed snacks.

    Ive since learned more from people like you and have not been watching macros. I have a calorie limit. I know i have to have a certain amount of protein. And i eat fruits and veg and yes…bread. As long as i get my protein and stay at my calorie goal i dont bother worrying about percentages anymore.

    Keto had its usefullness for fatter me. But now my goals have changed. Thanks for the info.

  • I always avoided diets because I thought I wouldn’t be able to eat pizza or pancakes. Diet plan I got from Next Level Diet allows me to have cheat meals and still keep my fitness journey on track. If you don’t believe me, visit their site and try it yourself.

  • Everyone get enough protein form their normal diet?

    I eat a diet with emphasis on protein, add 2 scoops of protein / day and still am under my net requirement of 170g, calculated at 1g/lean pound. What am i doing wrong?

  • I knew this Grams of protein thing was bull cause I think it’s the protein shake companies for people to buy more protein shake and your ruining your kidney ����‍♂️

  • At what age do you think someone should cut for the first time?? I’m 17, and i’m not overweight but i’m skinny fat and everyone tells me to just eat at maintenance and work out but i’m so lost:(

  • 2 months ago, I was fat and had single. Now I have great body and a girlfriend. Coincidence? I wouldn’t say. Trust me guys, all you need is training and diet plan. You can get both from NextLevelDiet.

  • 1,5% per year is incorrect. Each year you ad 1.5 of the year befor…. In year 35 (age) you have a different number. Just math….

  • +biolayne, do you make a distinction between fats? For example, I try to have as little sat. fat as possible to maintain lower cholesterol levels. Just curious about your approach, whether you get a annual lipid panel, etc etc etc. Thanks:)

  • I always struggle to stay under like 80g of fat a day which I know isn’t good! Have you got any tips for not going over? I eat a lot of Greek yogurt and I think it could be that but I love it

  • This is great! Would love to see an am to pm meal creation or prep with the same annotations! Seeing is helpful psychologically because I’ve read all the articles and I still eat my trans fats stress go-to! Damn anxiety!

  • Thank you so much for watching! Let me know if you tried the recipe and what you thought:) also please share any questions that you have and I’ll always do my best to get back to them. Loads of love! xxx

  • Hi Layne, you mentioned 50g is the minimum amount needed for nitrogen balance, now is that counting protein in kale, nuts, seeds etc or strictly coming from meats/seafood?
    Thanks

  • layne, don’t try to cater to the retarded, judgemental people. just put out the high quality content you are capable of. thats your unique selling point. collab with other science heavyweights. fuckboys can suck the goozmah

  • What are some ways to lost lots of weight? I read many superb opinions on the internet about how Custokebon Secrets will help you lost crazy amounts of fat. Has any one tried using this popular fat burn method?

  • Aaaah I used to have my daily calories set just below my bmr, but thanks to you I dared to up it to 1600! I’m supposed to lose 0.5kg a week with that calorie intake. When I get comfortable with the calorie number, and can make sure I’m not gaining fat, I’m gonna try to increase it for slower (and more sustainable) weight loss. Baby steps! Thank you!

  • what do you think about choosing beyween 1-3 and 3-5 when i am excercising 3 times per week (gym) sometimes have extra cardio like ice skating?:)

  • If you have higher levels of nitrogen in your system then would you require less protein. Since the actual amino requirements are somewhat low and you could get your carbon from other macro nutrients and h2o from well water.

  • Hey Layne, thanks for the video. Question/maybe for antoher vid With the given that most importantly you are tracking your total Calories Macros and Fibre intake, within that what would be some key meal timing and nutrient timing guidelines, even some helpful food source options or types (like when would you likely most benefit from slower or faster acting protein and carb sources and amounts around gym time, in relation to sleep quality and so on)

    I would love to see a full day of eating type vlog with your total macros calories etc plus tips on meal distribution and timing, though it is not as important as total macros, I think for those of us who do already track totals, it could also play a role. Thanks

  • In order to build muscle I have to eat around 2300 calories. That scares me!! Anyone else “scared” of eating so much? My maintenance calories according the macro calculator is 2275…..I want to build muscle and get definition…

  • The absolutle BEST thing a begginer who has never tracked calories, has no idea about nutrition, cals, macros etc… is track everything for 2 weeks to learn about everything. After these 2 weeks of tracking they will have learned a lot and then they never need to track again because they have a good image of what and how much they eat. Simple as that:D

  • Hello Natacha,
    I’m having trouble loosing fat and gaining muscle mass.
    I do have two questions concerning this topic: is it possible to do both at the same time (when eating high protein)? Does eating high protein/ gaining muscles also make sense/work when only working out three times a week?
    Thank you so much for the information!
    I love your videos and your very positive and happy mind. ��
    Annabelle

  • Apparently you can’t get fat overeating protein. Does this cancel “cals-in/cals-out”? NO. You’re NOT going to eat 100/0/0, so you’ll get fat from the carbs & fat that BECAME excess calories because of all the protein. Once again, “science” doesn’t consider REAL LIFE.

  • Just visit website NextLevelDiet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • Just found your channel and watched a few vids. I love your content, honesty and sensible eating habits and you should have so many more subscribers!:)

  • This is a really good approach, I’ve been doing this without realising it. As a comparison, my breakfast (at 10.30am) today was 2 whole eggs and 2 small cans of tuna + a small piece of bread 50g protein, 28 fat and 23 carb. For me personally, I know this will keep me full and satiated (which is more important than anything) till dinner at around 7-8pm
    26kg down, 26 to go
    Thanks for the great info as always!!

  • Great info, great presenter. Music is horribly distracting. Please more of the presenter, less of the distracting music. Just a thought!

  • Layne how should protein be spaced throughout the day for a 50 year old long time lifter? I do about 40 to 50 grams immediately after early morning training then 40 to 50 grams every 4 hours thoughout the day Do you think this is optimal?(I weigh 145lbs total daily protein about 145 to 170 grams) please respond?

  • Hello Natacha! I am from Montreal, Canada and I watch your videos religiously! You are AMAZING and you give so many great advices! I am currently on a diet and I feel that it is not the best for me (being “out” of an eating disorder (sorry for my English haha I mostly speak French) doesn’t help but your advice on listening to our body is just what I needed to hear). I really enjoy your videos keep up the great work:D can’t wait for the Ebook!

  • Hey Natacha, greetings from Turkey! I just wanted to say I’m one of your viewers that started working out and adapting to a healthier lifestyle fairly recently and I find your videos very helpful, so thank you for that. You’re also very friendly and an awesome person, love your videos, keep up the good work!

  • @biolayne Could you do a video on protein synthesis from “organic free range” protein from chicken and such and ones that people are so concerned with that have hormones in them because they’re mass produced? I hope that makes sense…
    Is there even a difference in the effect on how the body recognizes protein more or less efficiently? I would be super curious. May be a good one for the zealots out there! Hahah

  • Im a new subscriber and SO GLAD I found your channel. You are so helpful and inspiring and prove that we should not be depriving ourselves. ALSO.. where did you get your necklace? SO simple and pretty!

  • damn that is some good AND tasty macros for breakfast. Hey Layne would you be able to make a video on how to correct posture like maybe some stretch routines you go through or how often to get a massage or hit up the physio etc? I’d like to have your type of physique and posture one day! Keep up with the great content man!

  • I have eaten around 1300 a day for the last 3 months. My problem now is that I don´t now how I can increase my calories without gaining weight again. So how should I do it? By the way I really love your videos and your channel!!:D

  • Hi Natacha! Love your videos so much! I wanted to say thank you because all of your every single videos are so motivational! I’ve changed my lifestyle to a much more healthy way after viewing all your videos. Thanks for sharing all the fitness info and amazing workout routine! Looking forward for your next clip!! Love from Malaysia:)

  • Love smoothie bowls! Also for low carb/low fat alternative for the banana, I’ve found that frozen cauliflower crumbles work really well for the creaminess! ❤️ love the icon meals popcorn too!

  • I just found your account yesterday and I already love it. I’ve been having quite an unhealthy relationship with food recently and your positive and realistic mindset really helps. Continue being awesome! I hope you have a great day xx

  • Hey Eugene, hows it going brother? I was wondering, you mentioned that your weekly volume per body part is around 10-12 sets (5-6 sets per session). As a weekly volume, is this not a little too low? As a man of your training experience, should you not be aiming for something a little higher?

  • I know it sounds random and probably wouldn’t fit into a video of its own, but I was wondering, maybe in a Q&A or another video, if you could explain how to buy the right shoes for training. I like in a rather small UK town so they don’t have any of those machines that work it out for you here. Just wondering if you had any tips as to how you know when they’re going to be right �� amazing video as always:)

  • Thank you, Natacha for this! I worked as a trainer for over 3 years, and I’m so happy to see someone such as yourself promoting high calories to people for results, and beautifully explaining how to do so! Enjoy the rest of your day/night xx

  • Thanks Natacha! This video was really helpful. I remember I asked you for your advice on changing your mindset when it comes to training and that obsessive mentality. I did re watch your video a couple of times and it has been helpful. This video pretty much helped with the question I was about to ask you in regards to our conversations. I really enjoy watching videos that these. All your tips are so useful!! Thanks for being such a positive and strong role model!

  • 3.5g fat a slice?? Those macros are for COOKED bacon (without the grease) by using that grease you have another 20-30 grams of fat in there (can be up to 11g/slice which is 44g!)… How do you worry about 0.7g carb in your splenda packets and miss that in your EVERYDAY breakfast? I mean I know you haven’t had your coffee yet but c’mon man! Lol

  • eggs and bacon are carcinogens lol, with loads of cholestorol and saturated fat. are you really advocating for people to eat like this? jesus… watch What The Health on netflix, what you are saying is killing people

  • This was very helpful. I’m female, 36, 123lb, 17%bf and take in 200g protein a day. I’ve always gravitated towards higher protein foods and fiber because it keeps me full and energy is level. More than 140ish grams carbs gives me too much energy for an office job. I’m curious about protein timing. Is every 3hrs best for optimal protein synthesis or does that vary?? I watched 1-5 and didn’t catch the answer on timing. Thank you!!

  • Bruhhh that shake looked so freaking good. Recommend that protein brand to my sister! Another helpful video ����������������also I need to buy more telpaware!

  • Awesome video Layne! Right now I’m taking 0.7 gr per lb of BW, because of the Schoenfeld metaanlysis saying nothing more is necessary. I am on a minicut wuth a 27% caloric deficit and really haven’t lost much mass other than from my waist and thighs. I’ve actually gained in my delts. I am over 30 so I might benefit from eating much more protein, but my strength hasn’t dropped and I’m a month in already. I probably got 2 more weeks max before needing a week or two at maintenance.

  • I’m working while listening so I’m not fully paying attention. Is this video about wood burning stoves not needing to count macros?

  • Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

  • Negl I was higher fat and a bit lower carb andi didn’t rlly have energy for my workouts but I’ve just started having a bit more carbs only been two days but feel a bit better. I used to feel weak too and lost so much weight and I’m rlly underweight but now I’m going to train 6x a week and eat abbot more and more carbs and see what happens but I’m kinda scared to have more carbs as I feel like I’ll get fat

  • I just started binge watching your videos and you have really gotten me re-enthused about my workout journey. You are everything! Thank you for your authenticity and inspiration! I’m down from 191lbs to 153 and counting!

  • You can’t refuse Greg Doucette����
    I should set his screaming as a clock alarm “Get our of bed… RIGHT NOWWWWWWW!!”
    Sir, yes, sir!

  • I know you’ve heard about this before, but I’ll just bite the bullet, is this amount of protein safe from the insulin/blood sugar effect point of view?

  • Very great information you gave there, nobody told this in great details and how explain scientifically is very awewome brother. Enjoyed your series, love your videos..keep going brother!!

  • Layne Norton, about your regression. I can see how creating a deficit becomes more difficult if you’re having to raise protein to reduce muscle loss during a deficit, and more so to avoid anabolic resistance. It just seems self defeating at some point. So, is there a top end to that regression? Let me explain.

    Someone who is 47 yrs old with a lbm of 67 kg with a maintenance of 2700 kcal would have an additional 41 gr to an already high 163 gr intake, with the 2.4/lb calculation, which would take up a very high amount of total calories, 800+. So I don’t see how one would create enough of a drastic deficit for a minicut, without eliminating all rice and wheat products, essentially turning a minicut into a carnivore diet. Hmm, reminds me of Gironda’s meat diet.

  • Pro MMA athlete training 2x per day 6 days a week! Total of 4-6 hours of training per day. I walk around at 205-210 (94kg) I stick to roughly 2.2g/kg of LBM + the training 5-10g per hour of EAA’s puts me at 230-255g per day

  • Every time I reduce to reduce to 1g/lbs bodyweight and replace the calories with carbs, my strength plummets. Even though calories are equal and carbs are supposedly “protein sparring”.

  • I want somebody to clear this up for me, if you don’t want protein to be used for energy then why are we counting it as calories? Is it that the calories come from the breakdown reactions in your stomach?
    forgive my laziness to look this up myself:)

  • I want so bad to get stronger:'( but since I’m skinny fat ( 5’3-122), I’m trying to lose fat first, only then I could maybe do I slow lean bulk.

  • Layne, what are your thoughts on sodium intake? Egg white substitutes tend to have a high sodium amount. Curious if you have a set limit or a rule of thumb that you follow.

  • Hey Layne, just wondering about the loss of fat in the heat/meat process, if one were to get rid of the bacon grease after cooking, how would you be able to calculate the bacon in terms of fats lost? Something I’ve always been curious about and have shied away when it comes to Bacon because of it’s high fat content.

  • You cook your egg whites in the bacon grease. Usually, macros on bacon is for COOKED slices, is it not? Meaning that the fat rendered from the slices isn’t in the fat on the label. Do you add that fat in when you track this breakfast?

  • Hello from Cyprus Natacha! It was lovely having you in our island!:) a question: what’s your opinion on “reverse dieting” for spiking up metabolism? (especially for people who were restricting their calories for a long time)? will it help? thank you xxx

  • Just wondering what you are wearing on your wrist? I’ve seen lots of youtubers with it but I have no idea what it is. Something camera related perhaps or a microphone maybe? Anyone know?

  • Related to his early comment about having simply 10g extra over nitrogen balance, you theoretically should be able to nudge yourself toward that state with better food choices and general lifestyle health. There isn’t enough research to determine how to optimize that, but obviously many nutrients will affect protein synthesis/hormones. Certain animal models have drastically different rates of protein synthesis with varying amounts of protein % of diet…germ free mice for example. It’d be nice to have more research into those sorts of things rather than macronutrient proportion. Anyway, I am 185lbs and consume anywhere from 150-200g, which is all whole foods and just following appetite.

  • I wish I had learn this diet guide years ago. For 15 days of following the weights, I shed TWELVE pounds Obviously I exercise once or twice weekly, and also eat good food. It showed incredible results for me. Undoubtedly, this weight is recommended and I also do wish this would give good results to you too because it did to me. Find a right guide is not easy, you can discover by Google. Guide’s name is Peyton Huno†az
    good luck

  • definitely the easiest explanation out of most macro videos i’ve seen. it makes jumping into the keto diet not seem so dreadful!! Thank you so much!!!!!

  • Is the requirement for protein of 1.8g-2.8/kgLBW-day FOR proteino or for meat? So I am 70kg LBW so I would need 140g protein per day. If I would source this all from meat, assuming meat is 25% protein, I would then need to consume 560g of meat. Am I correct? I find this a lot of meat to eat. I am also aware that protein is present in other foods too and one should account for protein from all sources.

  • Macros are just your macronutrients. Macro means large. So, large nutrients, the nutrients you need large quantities of, i.e, carbs, protein and fat.

  • Oh, I get it with the mail. I used to avoid letting my mailman see which box I opened at the mailboxes because I was embarrassed to be the owner of the box he constantly had to stuff full because I never picked it up. Actually got my mail sent back a couple of times. Now I passed on that chore to my husband….. soo I still haven’t learned any lessons.

  • What happens if you consume maintenance calories, eat proper protein levels, and increase exercise activity? Do you still build muscle or does nothing really change?

  • I wonder if you add 1.5 percent every year shouldn’t you have your result multiplied by the base of 1.015 with the exponent of x with x being years after 30.

  • I only believe in *Next Level Diet*. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack:D

  • Hi everyone! I don’t have anyone to tell this to but I deadlifted my first 100 kilos today and i’m proud of myself & want the world to know, thank you for your attention heheh��

    Also, Natacha, you’re seriously the most helpful fit youtuber out there, amazing video as always❤

  • Is it normal for your stomach to grow bigger when you’re working out and doing cardio? I’ve been trying to flatten my belly and define it a little but istead of it getting smaller it looks bigger and bloated and I’ve gained weight…what should I do?

  • What did you consume in the shaker cup?Why?Why did you weigh two cartons of egg whites,as opposed to what you actually desired to consume? Thank You.

  • Hey Natacha! I love your videos! I’d like to start counting my macros in order to lose fat and gain muscle. I used the Macronutrient Calculator and got all the numbers needed but I’ m facing another problem now. How do I know the amount of protein, carbs and fat in every little thing I eat? For example, it’ s easy to read this info on a package of rice but what about fruit, vegetables, nuts, etc? Thanks so much for the inspiration!:) <3

  • Every once in a while I’ll make a protein smoothie. My favorite is 63g banana, 140g fruit (I have mixed berries). Freeze the banana and fruit before..5 cup plain Greek yogurt, chia seeds, spinach, protein powder and water to the consistency you want. I love it.

  • Love your videos, Doc.
    Ya know if you cut your bacon in half (no shit, not length-wise) it’ll be less of a PITA to cook.
    BTW, how many carbs in the beer and wine in your refrigerator?!?!?

  • Do you mean you eat 170 grams of protein or 170 grams of meat?
    100 grams of chicken breast contains 31 grams of protein. 550 grams of chicken breasts contain 170,5 grams of protein.

  • This video has helped me out a lot. I am a recovering anorexic and it is really hard for me to understand what I need. I have only been consuming about 1,100 calories a day and that is pretty bad I know that now. A lot of websites tell me that I don’t need very much because I am only 5’3 and only work out about 3 times a week, but I went on that website and now I know I need way more�� this was a great, informative video. Good job�� lots of love ❤️

  • Count your calories yeah, it’s tedious at first, but then it gets pretty easy.

    Your weight multiply by 13 for maintenance, or subtract 500 after, for deficit. Was 215, around March. 187lbs right now. I eat whatever I want. I just don’t eat crap because I have heart issues from the past. Greg is �� facts

  • You are SO wrong. I feel infinitely better after tracking macros. I feel less hungry and have less cravings on the SAME number of calories.

  • Wow awesome video Layne! The camera quality is awesome and the audio is clear. I like the change up of content. More vids this would be great.

  • thank you so much brother… I don’t know why people who speak fitness science doesn’t get much views compared to the people who speak fitness pseudoscience.. and once again thank you because this is a big eye opener for me brother…

  • Layne, hi first of all just want to say thank you for all your knowledge. You methods of the body, nutrition, and training are amazing to me. I want to know with all your knowledge why are you not like a lot more heavier than you are? Don’t get me wrong you look amazing bro. Just wondering how you keep yourself from not wanting to be A BEAST. Also would like if you could do a video on how often you can train a muscle group in a week. Like if your still sore can you train a muscle group when it is 75 percent healed and still get growth. Thank you in advance Pete Curtis

  • been enjoying your podcasts with BPAK, Bell, etc and this really helps. I have been on cut 2 weeks and losing only 2 lbs fat and 3 lbs muscle:(, so im going to increase protein intake.

  • Dr. Layne, how long does for the aminoacids to be circulating in the bloodstream after a protein shake? I’ve read that it takes 1h or more for the shake to get to the area where it’s absorbed (small intestine?) and that high quality protein like that is absorbed at only 10g/h, so a 30g shake would have aminoacids circulating in the bloodstream from 1 to 3h after the shake is taken?

  • The claim that 99.9% of people get enough protein is just false. If you mean enough to survive, sure. But if we are talking about optimizing muscle building it is just false. Specially vegetarians and vegans have issues with this. You are comparing counting macros with bring obsessed with macros, there is a difference.
    Counting macros is a useful way to be systematic and consistent about your diet. Not everyone has a diet plan made for them. In that case, counting macros can be a good way of deciding what to eat.

  • this is pure science, and he awakes a desire to know more about cell’s biology, or molecular biochemestry. how the hell is this only 7K views, while stupid random and unculture thins go above 100k?
    Great job Dr., you’re a truly inspiration and a workaholic!

  • Hi coach Greg, former circle here. Counting macros worked for me. Yes I’m a moron, but keto helped me get the easiest 60 pounds ever in 6 months. I had keto cheesecake and cookies and lots of popcorn for snacks. Never really felt deprived except for the double cheese burgers, but on the plus side I ate a lot more pizza and ketosagna

  • Emmm… hi I love your videoss soooo much and you are so beautyfuuuuullll ������ im a girl 17 years and i want to ask you if you still have your period bcs mine stopped when i start to keep diet and from 50-51 kg i felt in 40 kg and now im 42-43-44 but i dont know what to do bcs my parents said to me to get back my ideal weight and in one way i want to be normally but in other way in this body im i like bcs is summer and i dont want to change but my health is not good pls tell me what to do bcs im in the middle of two fires ������♥️♥️

  • 9:28 never heard of protein soaring. But is just to spare. If you do bodybuilding and proteine to small you are in a disadvantage.

  • Thank you!!!! This is super helpful! Could you do a video with tips on hitting carbs w/out going over? I struggle a lot with not going over on my carbs and I’m looking for ways to get better at it!

  • Gosh you are so incredibly like-able. Your long term approach is SO the way to go. Personally, I was kind of done with the fitness community, but your videos are too fun to watch. I can really appreciate that you distinguish between what is evidence based and what is personal experience. Keep up the good work!

  • Appreciate the science based, brass tacks response to this crucial question everyone needs to know the answer to. So one can maintain and increase muscle mass.

  • Good video. I wanted to ask your thoughts about the following… I feel that over the years (20) of training, that I’ve been doing better on less protein than any of these protein synthesis-based response guidelines. I’ve done quite a few contests and have found that training intensity is a much better predictor of muscle retention than reliance on protein intake alone. My rationale is the followingIf chasing proteins synthesis what is the best way to add muscle mass, then why aren’t all the people eating more protein then they require huge? I really believe it comes closer to what your genetic limits are and how intensely you train over the years. As a natural guy myself as well, I’m really in tune with how I react to different levels of nutrients, and adding more protein has never given more quality mass… I find that 1.5 grams/kg of body weight allows me to eat many more nutrients, plants, legumes, fruits, etc than relying on meat sources… which I think in part helps me feel better and perform better as well. Why would people waste energy and money on oxidizing their protein when you can consume much less and spare it with better nutrients? Anyway, just wanted to see if you’ve ever seen this with any of your experienced clients.
    Thanks.

  • I remember you mentioning it aaages ago in your new car video, but I’d love to see a video on how you managed your finances / got out of debt! You seem so organised it’s actually goals haha <3

  • Very informative video, I have a couple questions though:

    The protein intakes that you mention, should they be only accounted from complete protein sources?

    Regarding anabolic steroid use, would these figures increase if one is using steroids? Some say steroids increase protein absorption, while others claim that they merely increase protein synthesis efficiency. What is your angle on this?

    Thank you very much for your time.

  • 250 grams a day or 32% of calories. Satiety mostly. I am recovering from a massive weight loss. I also really like meat and whole wheat.

  • Manders you’re my fave channel, thanks for the protein tips!!! Question, I always love your songs, can you put them in the description sometimes? What is the one that plays while you’re eating at the gym in this vid? Shazam didn’t pick it up. Thank you!!

  • Love the editing!! Something I can never quite figure out is do we take the exercice into account? Like if I’m eating around 2400 calories but then I go down to 2100 because of calories burned, isn’t that too low?

  • Great info, particularly the age adjustment (I am 50). You are the first I have come across to quantify it. I intake protein in excess of what is necessary but that is just because I enjoy protein rich foods and I have a high TDEE so I even get significant amounts of low quality protein from carb and fat sources.

  • My entire life Ive been supporting a moderate amount of sessions per week (4-5) for recovery/longevity and all that. But the past year my eyes have been opened to the benefits of 6 sessions per week. If you further spread your volume out to 6 days, each day might only need to have a measly 4 exercises. That sounds even BETTER for recovery since its so much more manageable. Plus higher quality

  • I believe that the information done is well documented, but one thing i never see is that 90% of your followers may not be able to afford the meals and the supplements, so why not do also a cutting video that normal people with a limited budget can follow and do that will be very useful.
    anyway been a fan and still a fan just wanted to mention.

  • One question regarding the studies about meat and cancer: You say that the higher cancer risk could be due to the fact that meat eaters generally have less healthy life styles. But don’t studies like that usually control for things like life style?

  • Am I crazy or did you just save my daily macros?

    I love bacon and the best part is using the rendered fat to cook the eggs. However, most bacon packages suggest that the nutritional information given is only for the cooked strips. Therefore, I usually have to discard the fat or track it separately as bacon grease and when I do that it’s a killer for my fat macros.

    Do you consider the bacon fat rendered as part of the actual bacon macros?

  • Who thought replacing bananas & blueberries in my oatmeal w/strawberries’d help me lose more fat? Greg, that’s who. Thanks man. (I already knew to drop the peanut butter, but I needed a little push to actually do it:^)

  • The simple idea of “mind over munch” has helped me lose over 53 lbs so far. Real talk. Your videos are the best. Thank you for helping me become a healthier and happier me!

  • Coach, I was wondering if there’s any specific reason why your half-body workout follows an ABBA split rather than an ABAB. If you could give us further details =D

  • An Indian Guru told a 40 year old, how can you have lived with your body and mind for so many years and not know whats happening? my god, your asking me what to eat, shouldn’t you know? how can’t you not know? what happened that you don’t know? since then i took full responsibility to know.

  • Loved the video will definitely will be trying this recipe. I do have a random question: Can you keep losing body fat while building muscle? I’m trying to do both.

  • Macros absolutely matter. Eating 2000 calories of just bagels and orange juice WILL act differently in your body than a mix of eggs, chicken, veggies, etc. of the same calories. You’re wrong.

  • Ive noticed a lot of bacon says 2 cooked slices weight 14 g for 1 serving, but when I weigh the bacon it is just 1 slice that = 14 grams. Which should you rely on? The serving size weight or serving size amount the package says?

  • This video is just the reason I am subscribed to you. You give scientific data plus you keep you explain complex theories to a simplified format. Also the Cooking show helps: My favorite recipe is your pumpkin pancakes. Thanks Layne.

  • Macros are important…I mean if you don’t care about your fat intake and increase risk for heart disease then go ahead, and yes even the most fit person can get a heart attack

  • A 40 pound LEAN bulk would require 50grams of muscle growth a day.
    Please explain how that’s possible with only 10grams of aminos a day. Is the other 40grams water/electrolytes/lipids/glycogen?

  • Hi Natasha! I’m currently eating around 2000kcals and am gaining weight. On the macro calculator it said I should be eating 2400 to maintain. So why am I gaining weight?

  • Dude, the World Health Organization (WHO) has classified bacon (and other processed meats) as a carcinogen in the same class as cigarettes. You give numbers for the increase in risk without discussing the dosage for that risk. The more processed meats you eat, the greater your risk of cancer. Why not promote healthy eating you meat head?

  • Used to eat a lot until I shifted to a high carb diet! Carbs are not only energy but power to lift heavy. Currently cutting at 255 carbs and 1 pound of protein per day. Haven’t lost any strength yet… from 185 to 164 atm. 155 goal weight!

  • So to put it into a mental picture, protein benefit seems to follow a logarithmic curve from 1.8-2.8g/kg (proposed)? Probably a gross oversimplification, but to visualize the significant increase from 1.8 to optimal 2.4 and the negligible increase at 2.8.

  • Hi, great video.i, am always eating less than 3000 calories,i more than 150 g of protein and doing some sort of cardio 6 times a week but i still have no visible abs (been doing so for the past 6 years),i dont understand how u have such a great body with those marcos,is it some sort of Chinese secret???

  • New to the channel, love your video. I have always been curious as to how to manage sleep around a revolving schedule, such as law enforcement.

  • Hey Mander! Just started binge watching your videos and officially love your vibe! Any advice for vegans trying to get enough protein in without protein powder? Most of them taste like crap. ��

  • So if you’re trying to increase size/weight, what LBM number would you use? Is it a “eat for 130lbs, stay 130lbs” sort of mindset?

  • Do natural popular weight loss method like Custokebon Secrets really work and if so, how effective are they? We have noticed many amazing things about this popular weight loss methods.

  • I was using an app that said I burn around 1600 calories per day! However I just calculated in the site you mentioned and it says I burn around 2000 cals!!! I’m gonna believe in this site now, because it made happier!! ahahhahah����

  • Layne, I see you are big on the liquid Splenda. Unfortunately, I can taste “chemicals” so I gave it a good go, but I just can’t even. However, I would like to hear your thoughts on the flavored drops. Dasani is one of them, but I prefer the cherry kool-aid. Sometimes I just want more than plain water.

  • Great insights Eugene! I’m someone who’s always trained 5 days a week and have been following a push/pull routine for probably too long now. In terms of transitioning to a 4 day training cycle, would my calories have to reflect this by dropping slightly?

  • Just a quick question..I’ve heard your body can only process 20 grams of protein at a time and eating more than 20-30 grams at a time doesn’t have any added benefit for you. Could you comment on that?

  • So is egg substitute just egg whites? I get the egg whites instead of egg substitute but have never looked at the macros. If there is no yolk, why does it look yellow? Is it just food coloring?