The Fundamentals of Body Recomposition Macronutrient Calculations to get rid of Fat and Build Muscle

So what about those that haven’t left in 6 months and gain fat while decrease muscle size should they come back and go straight to a cut

Amazing video. Very well made, all these others ones are just so confusing. Thanks man, I know I’m 3 years late but I appreciate this video a lot.

I have been lifting weights and doing cardio/HIIT since quarantine started. I would weight train for 1 to 1 1/2 hours for three days. I would also do HIIT for 30 minutes for four days, and at times include a full body workout. I am currently 144.8 lbs, I noticed I gained a little bit on my legs but not my glutes. I also noticed I have a bit more fat on my stomach. So when I do the carb calculator to find my macros, should I put it as I don’t exercise or include that I do?

I mean you can do this without the best diet too, although diets help. I play American football for my university and my belly fat is slowly disappearing, mixed with the workouts we do I’m gaining muscle.

What about me, I have been going to the gym for 4 months now, was obese now am just skinny fat. I go to the gym 6 times a week. Do I calorie cycle?

What are some ways to lost a ton of fat? I read lots of good reviews on the net about how exactly Custokebon Secrets can help you lost a ton of fat. Has anybody tested out this popular weight loss methods?

Hey Matty! I know stretch marks are permanent but do you have any tips on them? Because losing weight I am getting red ones on my left bicep and also really red ones under my arm by my armpit on the back shoulder.

I have calculated mine and my carbs value is lower than my protein. Is that right? Everything I’ve seen the protein has always been more. I’m pretty sure I’ve calculated right.

I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months. My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?

I always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from Next Level Diet and I was able to select foods that fit my budget.

Well, I am a 16 year old teenager who was a bit overweight. I started lifting weights and at the same time focused on my proper nutritional diet and in three months, I got some rookie gains and also lost 10 kgs of weight.

Did you hear about *Next Level Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

As specialist, I do think Custokebon Secrets is actually great way to lost lots of weight. Why don’t you give it a shot? perhaps it’s going to work for you too.

Make it simple. Visit website NextLevelDiet, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #nextleveldiet

1.3 % (recommended intake percentage ) × 139 (my weight)
= ×4 ( 4 calories per gram in protien)

20% ( fat percentage )× 139 ( my weight ) = ÷9 (calories per gram in fat )

So what if you are not overweight and don’t have fat to lose, can you recomp your body / add muscle with adding minimal fat / weight?

Great video mate, you finally demystified this for me! It seems really simple now. I’m gonna be cutting seems like a good time ��

The calories seem really high. I’ve been struggling trying to lose weight (I already have a large muscle mass) and with an average of 1500cals/day, carb cycling I have not lost any weight and it’s been a year. I don’t know what to do or if maybe there’s something wrong like hormonal issues. I’ll be 45 this year and have never had issues losing weight. But after the birth of my last baby FIVE years ago… I haven’t been able to shake that last 20 pounds. I lift weights 6 days a week and do 45 minutes of Cardio on top of that with one rest day. I’m terrified that if I eat more calories I’ll just gain weight. My body composition has changed slightly, but my clothes don’t fit any differently and I’m just exhausted mentally and physically. I too am hoping to get my implants out and I wonder if that’s not one of the many issues with which I’m dealing (I’ve got too many symptoms to mention) but the surgery is about $7800 and I just can’t afford it. ��

There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. NextLevelDiet is a great tool to start with because it gives you everything you need to reach your fitness goals.

Amazing content and animations! Could you share what software you use to edit your videos? �� Trying to improve both my physique and editing skills ��

Hello there, have you considered Custokebon Secrets yet? Simply do a google search search. On there you’ll find an awesome tips about how exactly you can lost a ton of weight. Why not give it a shot? perhaps it’s going to work for you too.

I don’t understand how I should be eating 3k calories a day. I weigh 115kg and if I multiple by 31 times I get 3565. This number is dramatically high and I doubt I will ever lose weight if I are 300 calories a day (500 for deficit). For the last two weeks I have been eating 1000 calories and doing a PPL workout routine 6 times a week, dieting and have lost 4kg in total. Could you please explain how my deficit calories are 3k even but I can still do my proper gym routine with a diet of 1000 calories? Thank you in advance!

Genetics, that’s a hooey term for Thyroid Optimisation and thyroid hormone uptake.

The reason why sleep is important for fat loss is due to the relationship between the Thyroid Gland and the Pancreas.

Lack of sleep or food forces your body into an Adrenaline cycle (Stressed state) instead of the T3 cycle which is the fat burning / muscle building system.

This hormone producing gland is like the clutch in the car where active it lets up and the car moves and inactive it’s depressed. You can hit the gas as hard as you like if the Thyroid is depressed through lack of sleep or starvation you will be revving on the spot burning sugars and not fat, if anything you will start to get mad cravings and urges to eat more food and start to suffer serious brain fog and fatigue and you will give in to those cravings because hormones regulate your idle mental state.

An idle mental state is your relaxed, untaxed and otherwise resting self, ever find yourself looking into the fridge for the 4th time and not knowing why or maybe you have a day where you don’t really eat at all and don’t even feel hungry? Your hormones are literally guiding you about 100% of the time, even if you are in the gym, if your hormones are sub optimal your motivation, energy levels and protein uptake is also sub optimal.

What does this have to do with the Genetics side, as mentioned before it’s hooey you have probably heard of ectomorph, mesomorph and endomorph, these three categories are literally just how well your thyroid is performing.

A hard gainer or Ectomorph will have an over active thyroid gland (HYPERthyroidism) this means that in their blood their free T3 will be abnormally high, thus activating the pancreas to flood their body with Insulin which affects their food uptake cycle as higher insulin levels means lower blood sugar and therefore fat burning, however high free insulin also has the side effect of suppressing hunger and an additional lethargy from not eating enough when they work out means they likely won’t be physically able push themselves hard enough to see a significant gain. however no matter how much they eat their Insulin levels are always off the chart and as their their blood sugar is constantly low; on top of this insulin + sugar is required for amino acid uptake, their amino acids uptake is inhibited meaning they urinate or crap out their food en mass and don’t really put on muscle, while they are motivated and want to do well, they can’t seem to put on muscle weight easily but they also don’t get fat either, usually you will hear them claim to eat lots but they are quick to give away food as they are never hungry.

The flip side is the Endomorph who can’t seem to shed weight easily keeps a reasonably high level of body fat and can’t seem to get quality rest, HYPOthyroidism, is the mechanism at play here, fatigue is an issue for them, snoring or even sleep apnea creating general lethargy, due to impaired thyroid function when they diet they quickly fall into the adrenal dependance which further creates sleeping issues and poor recovery often giving rise to excessive and even unbearable DOMS close to fibromyalgia levels and this in turn compounds motivational problems, they sit at a higher state of blood sugar though meaning they do put on muscle but you just can’t see the cut past all the fat. Additionally due to the adrenal cycle over the T3 cycle, brain fog becomes a real issue you often hear the old joke big & dumb, well that’s all the thyroid affecting concentration.
Additionally patience is an issue when on the adrenaline cycle, these people become easily irritated and can become grumpy when dieting, due to the excess fatigue at play finally they find themselves eating a lot snacking and hungry all the time, it’s the brain kicking out food hormones to bolster the thyroid due to the lack of quality sleep they are getting due to restlessness through low T3 levels, this is due to the lack of free insulin in the body, they are never in the fat burning cycle for long as they constantly feel hungry, the list goes on but they are the polar opposite of the Ectomorph because their Thyroid is not functioning properly.

The mesomorph is someone who has reasonably optimal Thyroid function they put on muscle and can regulate their weight easily, they don’t feel abnormally hungry or tired, in fact their motivation levels are optimal and their muscle gain is stable, they are well rested and usually those annoyingly energetic and ready for anything types however drifting into either class of over/under active thyroid is quite common and if prolonged they may find themselves falling into that spiralling system long term.

The Thyroid 100% of your bodybuilding starts and ends here, it controls how you are in and out of the gym, from motivation levels, fatigue, mood and to a large extent lifting capability.

How to become optimal:

Get tested for a kick off check these levels and don’t worry if your Doctor hasn’t heard of most of these, standard blood tests only test for the presence of general thyroid hormone but all of these are required for optimal function:

T3
T4
TSH
Free t3
Free t4

Also it is advisable to take the Two Hashimoto’s Antibodies tests just to be safe, Hashimoto’s can become life threatening during bulks or cuts so just make sure you are covered especially if you have anxiety symptoms:

TPO antibody
TG Thyroglobulin Antibody

Once you know where you are with your thyroid and have these chemicals optimal surprisingly everything else falls right into place, because motivation, quality sleep and muscle mass are all regulated by this gland.

Interesting sub fact about the adrenalin vs T3 Cycle, often you will hear the buzzword “Starvation Mode” this is just short hand for going into the adrenals over T3 cycle basically T3 regulates insulin and Adrenals don’t and therefore your hunger levels go through the roof, your blood sugar becomes unstable and you start metabolising every ounce of food you ingest, it’s not that your BMR lowers or your metabolism slows down, that flies in the face of thermo-dynamics, your body will always expend energy at it’s Base Metabolic Rate regardless of food… (X weight against gravity and all that good physics stuff means you can’t physically burn less unless you weigh less and weight fluctuates about 1kg between morning and night with food and water)

What is happening is, as your T3 and therefore your insulin starts decreasing and your adrenaline system is increasing your blood sugars naturally rise and your body starts to claw at everything you digest before your fat stores, your bile ducts go into over drive giving you superhuman digestive power and as a side effect indigestion, your forager brain goes to seek food day & night, meaning you sleep poorly and find your self at the cupboards and fridge for no reason and the feeling of hunger becomes a literal distraction.

TL:DR Do yourself a favour and sort out your Thyroid Gland. Adrenal Fatigue is no joke and you won’t burn fat comfortably without it.

What is the best way to lost a lot of fat? I read lots of great opinions on the net about how Custokebon Secrets will help you lost a lot of fat. Has anyone tested out this popular fat burn secrets?

Daaaaamn, some complicated stuff! No wonder I’ve been scratching my head for years trying to figure this out. Thanks for breaking it down for us brotha!

I read lots of good reviews on the net about how Custokebon Secrets can assist you lost lots of fat. Has anyone tried using this popular weight loss methods?

My mate laughed when I told them I was gonna become slimmer with just implementing Custokebon Secrets, but after I showed them incredible results after I used it they’re begging me to share with them about it. Of course I won’t let them know the details about this diet plan, haha

i’m 165, 11.6% BF, 6’2. I’ve upped my calories from 2700 to 2900, although i do cheat on ma diet, so ima stay on the 2900 for atleast 2 weeks to see my weight gain and my bf% loss. I’m going to get to 175 LB at 10% BF.

I can’t believe I found this website. Next Level Diet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

Have you ever seen issues with holding too much water weight with Creatine? i am sensitive to water weight gain over the last two years for reasons i cant seem to figure out…is there a type of creatine better for this? ideas for why i might have become more sensitive to water weight gain?

So simple, yet so effective. That’s how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance.

Body recomp is only gonna work for beginners, if your more experienced like if you’ve been training for about a year or more this method is going to be extremely hard to do, might as well just stick to bulking and cutting at that point.

NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Next Level Diet*

I read Jeff’s book The ultimate guide to body recomposition.. And the book really keep up its title.. Great piece of scientific work.. Much required for anyone who wants a transformation..

Hi trying to understand this. Do I understand correctly that we have a choice of calories or grams? I can either weigh food or add up calories?

My abs are sizzling now… So the ladies are like Ughhh…. Great video…best vid I’ve seen on the subject… Finally demystified this ish