Nutrition Hub Sale 🙌 Get 20% off using the code NUTRITION20 at the checkout. HUNDREDS of breakfast, lunch, dinner, snack & dessert recipes to choose from all with exact calories, macros, ingredients, directions and a video demonstration for each 🍔🥗🍩🌯 jclarkefitness.com/nutrition-hub
I said this before but it bears repeating. You do a great job of addressing the real life situations. Going to a restaurant, having a drink or 2. So few of us are bodybuilders, we just want to work out to look pretty good. You always make the point that there has to be a little flexibility or the diet won't be sustainable. So, once again, I thank you for that.
Love how realistic you make these videos, I’m down 30 pounds since starting my journey and it’s people like you that remind me it’s all possible as long as I stay consistent but still allow myself to enjoy life and good foods. Thanks for all the great content!
Hi… you are SUCH an inspiration !!!!! I started my calorie reduction journey 17weeks ago now. Ive just weighed this morning and Ive lost 27lbs so far!! I’m now 160lbs, I’m 5ft 8inches tall and my goal is to weigh 147lbs. I’m just starting resistant training at home along with between 8-10k steps a day. Today was my first weigh in as i find the scales demotivating sometimes but this morning i decided to bite the bullet!! 🎉 Ive also done my measurements and in total Ive lost 24inches .. my calorie intake is 1,500 at the moment and i hit my protein goals of between 120g-140g.. THANK YOU SOOOOO much for ALL your videos they really HELP & WORK !!!! Ps. I’m 53 and also managing to achieve these results during a raging menopause 😂😂😂
Protein daily goal 180 - 200g a day - making sure my fiber target is hit daily, and being I have tracked for about a year now, I have a good amount of meals that work. They get me the protein, fiber and fats for the day. I play around with carbs as they are needed with high/lower days
53 years old, 71 KG. Simple to maintain with 150 g protein, 100 g carbs (75-80 net) and 65-70 g fat. The most important thing is to learn what works for YOU. Weight loss & management methods are very individualistic. For example, I can't lose consistently unless I drop my net carbs to 50 or less. Why? It's just the way my body works.
The way I do it is that I just reduce the amount of carbs, barely use oil while cooking and add more vegetables to my food while on a diet. This can be adding a carrot to your oats (yes it tastes good if you add stuff like cinnamon, cloves, nutmeg, allspice etc.) or just having some cucumber with your meal. Works well.
I consistently get 170-180g of protein a day on 2,000 calories at the minute. Some tips; 1. Chase your protein, prioritise it throughout the day. Your number one goal until the evening is to get protein in. 2. Eat the frog early - get 50-60g of protein in each of your first two meals. For me this is often through Skyr yogurt for breakfast and mixing whey protein into it to bump up the numbers. 3. Do not wait til later in the day to begin this. If you struggle to hit protein numbers you cannot afford to not have 30-60g of protein for breakfast, early. 4. Get used to eating meat! This has been a game changer for me. Get used to eating whole packets of meat in a day. Doesn’t need to be fancy. I’ll often just eat mince with some pre-packaged low cal sauce.
Hey Jonathan, howdy from Austin,TX. I just wanted to say that you are one of THE best fitness RUclipsrs I’ve ever come across and I’ve come across many. Thank you for your experience, strength, guidance and service. Keep up the good work🙏
Love your tips. I realize now why I’m struggling more. I saw a nutritionist that had underestimated my protein to only 90g a day and I need far more! It’s likely why I’m starving at night and struggling with destroying my progress by giving into nighttime cravings after doing great with my calorie deficit all day! She also set calories to 1200, which I’ve already realized are so low and I could be eating 1600-1700 at least! It’s so discouraging and I had lost 140 lbs previousiy but due to this, I’ve regained some because do great for 1-2 weeks before I give up at night. The goals she set feel impossible! But this protein goal feels doable! I feel so much better to try this new approach of 1.6 to 2.2 g of protein!!! Thanks!
I wish I had a job to pay for that protein quantity. I used to consumer like 100g of protein per week. Now, I struggle both financially and mentally to even consumer 30g per day, and i also do find myself having the same issue as you were I can't seem to lose weight and feel hungrier than I should.
Solid advice that works. I’ll be 48 soon and have never been in better shape. After a while you can track less as portion control becomes natural. Couple that with whole food choices 80% of the time and your good. It has to be sustainable. (My opinion only ). Great video 💪🏻
Some thing to consider is food alergerys intolerances ( celiac, wheat, gluten lectins, grains, dairy). The intolerence can cause long term bloating and distension that is sometimes mistake for for belly fat.
Not only you are so cute, you are eloquent and to the point as well😊 Yes, most often people underestimate their calorie and protein intake, and most of them is so hard to convince to make a changes, to ditch the processed foods and turn to whole foods. Unfortunately majority doesn't even know what excacly, and which one, is processed food 😮
Good info. Late night eating is my ruination. I tried to have a rule of no eating after 10 pm, but that didn't work. Rules generally lead me to binge eating at other times. So, I allow myself to have a late snack but regulate it.
literally watching this video whilst eating the protein icecream…. it’s so filling fml u truly changed my diet as now i’m full everyday because of this so cheers for the video 👊
180-200 grams of protein a day I weigh 203lb trying to drop to 190 Calorie goal is 2500 My obstacle is towards the evening with the snacking(wife peer pressure). Super strict during the day and I have no issue hitting them macro goals.
Sounds like you need to have a good conversation with your wife. If you explain to her that this is genuinely important to you and that you need her support, it’ll lead to a better outcome. That open communication is key (without pointing blame) 👍
Great tips, especially the 1500 calorie allowance. I was trying to plan what to pre book for a work meal the other day and it was so frustrating trying to do this but now I have your handy tip. Thank you 😁!!
I'm bulking at the moment at 2200k, with average proteins of 100/110.. I am 170cm tall.. going good so far, of course a little belly is there but I'm increasing the muscle quite a lot so I will stick with that till February than I will start losing fat caring about to hit 120/140 proteins... Comment for the algorithm 🔺
Sounds good! Just make sure you're getting enough protein per kg of your BW 👌 And in relation to weight gain on a bulk, gaining approx 1-1.5% of your BW per month is a good guideline to ensure you're not gaining too much fat.
Idk if I'm doing bad but I went from eating 2,200 to 2,800 calories to eating 800 to 1,200 calories and I don't feel hungry and I feel energized and I've lost 7 lbs already in the past 10 days the only problem I have is that I been shitting less and I went from sleeping 10 to 12 hours a day to sleeping 5 to 8 hours a day but idk if it might be that the healthy food is just giving me more energy. Can someone tell me if this is good or not.
I had a phobia of food when I was young so I was very skinny. Genetically I stayed skinny even when my anxiety around food diminished. I could eat whatever I wanted whenever I wanted and the scale would never change. No I’ve started menopause and I’m still thin although for the first time I have to intermittent fast and eat a low carb, high protein diet. I don’t do low fat as I’ve been following Autumn Bates advice. The scale doesn’t change except for when we go on holidays and I eat and drink whatever I want. My eldest struggles with her weight but my other two children have my body type. It’s very confusing watching different people giving different advice. I do enjoy your videos though.
The tip to make sure I eat enough protein each day helped. I just put some Turkey burgers in my air fryer during this video. 😀. Also helped me to realize that I can’t starve myself off carbs. It’s the weekend and I feel like sh*t because I haven’t eaten enough carbs today. Lastly, I’m going to start adding more egg whites to my diet (this could be something I saw from another one of your videos I watched tonight). 😀
The biggest takeaway from this video is that you can’t spot reduce fat, it all comes down to body fat % in the end. Jawline, arms, stomach, they all vary depending on your genetics. Burn more calories then you consume 7 days a week and you will lose fat.
I lowkey miss when i believed in spot reducing fat and stuff lmao. Realising that losing weight takes time, even if its not that much you need to lose can be frustrating
Absolutely 👊 And remember, to lose fat you don't need to be in a deficit 7 days out of 7. Instead, you might choose to be in a deficit 6 days out of 7 with one day at maintenance (this is a strategy that works quite well for a lot of people)👌
@@jclarkefitness yeah i know, you give some great advice. Sadly the last time i lost weight it was on a starvation diet and after i was done i couldn't go back to eating normally and kept starving myself and instead got stuck in a binge and restrict cycle for a long time after that. Now i probably need to lose around 5-6 kgs but when i do it im gonna do it slow on a small deficit!
Hey! I have one question on the 1,500 calorie estimation for eating out. I like this, but let’s say I’m on a 2k cal daily target. Is it ok to forget about my protein target that day? For instance, let’s say if my one 500 calorie meal is 60g protein, then I allocate the rest of my daily calls to my 1,5k eating out (1x a week), does this mean I need to be aiming for 100g protein from this cheat meal?
My protein goal is around 150g and my fav way to get protein in for very little calories is low fat Greek yogurt. The oikos triple zero yogurt is my favorite
200g of protein. 20-40 grams of fiber (keto high fiber tortillas) brown rice for carbs. Sometimes red meat such as steak maybe once a week on saturdays if I want it. Mostly just chicken breasts veggies and rice in 2 tortillas twice a day. I've lost roughly 45 pounds doing low carb but I can easily say it's not worth it. Energy levels are drastically low, you feel like a different person. 150g of carbs on gym days low fat high protein high fiber ✅
While doing low carb I also ate 8 eggs per day (4 per meal) and ate some type of protein:steak,chicken,pork. Cheese on top. For 3 months straight every single day
Draining the fat off the mince I eat was leaving me eating way less then I thought. I’ve recently started eating 2000 calories again hopefully I start trending down as my maintenance is 2457.
Great advice again, sounds like my next neighbour who is dieting at mo , she’s goes 16 hours with out eating & then wonders why she packs it all on again , she looked at me like I’m a moron when I told her to just skim under her Daily Maintenace calories by 2-300
I struggle to lose because I’m only 5 foot 1 and I’m already eating below my supposed bmr but still am about 20 pounds overweight … not sure if I can eat much lower and get protein goal in of around 90 🤷♀️
I am 215 lbs and 28% bodyfat. So 156 grams of protein sounds right because if i was skin, bones, and muscle only then that is how many pounds i would weigh. If I eat a caloric defecit of 400 calories per day this equates to -2800 calories per week. So, on the weekend if i order a pizza and eat 2800 calories on top of my maintenance calories for that day will that wipe out all that progress from the week by averaging it out? How do competitive eaters not gain weight?
Can I just make sure I understand the protein recommendation- body weight 86kg x 1.6 = 137 g (ish) of protein per day. Is that right? Then adjust accordingly when weight changes...
I always find the pasta weighing a difficult one. Is the calories for the dry weight or cooked weight alot of brands dont specify on the pack. Also myfitness pal app doesnt let me scan anymore trying to get me to pay now to use that feature...so annoying
Hey Jonathan, I work out early morning around 6:30 am. I’ve been using this Transparent Labs pre workout but I’m not feeling that energy and my lifts have been weak. Been tired while working out as well. Any tips on how to get that energy in the morning? Recommend any other pre workouts, snacks before starting early morning? Thanks!
Hey man, I think the first thing to look at is your sleep because if this is quite poor, performance will be suboptimal regardless of pre-workout nutrition. So, aim for at least 7hrs of quality sleep per night or even more if you find yourself quite tired off 7hrs 👍
@@jclarkefitness gotcha. Yes that’s definitely something I need to work on. I’ll try to get at least 7 hours minimum this week and see how I feel in the mornings
My protein goal is 1g per lb of bw, but I’m 103lbs so I really don’t need to track it since I only really eat low calorie, high protein, and high volume foods
Instead of starting out, "Yo everyone. What is going on?" which is a throw-away opening. Just start out, "Today, I'll be talking about body fat and why you're struggling to lose it."
are there tip to help estimate portion size?i don't have a balance to weight my food and the market in which I do my shopping has only unprocessed items (no code bars) what can I do
1) 1:23 Set realistic calorie goals (use an online calculator); 2) 2:57 Get your protein (30-35% is sustainable); 3) 4:56 Calorie tracking accuracy (weigh, scan and enter); 4) 6:36 Stick to a ‘calorie deficit’; 5) 9:10 Find the right balance between eating out & not eating out
@@jclarkefitness soon will be one year in gym have never seen summer body but this winter I'm determined, i see that your channel gonna help 💪 I'm 175 and weight around 80 kg im okay with my weight bulking mode since i started earn my own money and buy my own food 😂
If you are struggling to lose weight and you are counting your macros, avoid whey protein. Whey protein is for those who can't eat enough food during the day. If you substitute whey for 150g of breast chicken you will feel more satisfied and you get the same protein amount as a whey scoop. Getting protein, BCAA, and glutamine from supplements is almost BS. You can get these things from real food. The only supplement that is worth it is creatine or beta-alanine, cause you can't get enough from food.
Set your protein at a level I mentioned in the video and you don’t need to set yourself a strict carb of fat goal. So, you’re focusing mostly on calories, protein and eating plenty of high quality, healthy foods (with room for a few treats of course) 😁
I have a hard time getting in protein and when. I understand it’s best probably first and second meal and then I workout…what are high protein things after my workouts because I only have time for a protein shake BUT I have my protein shake for my first meal. Is it okay to have two protein shakes a day or is there something I can do different. I love reading these comments because they help with meals. I also think it may come from portions, maybe they are too small? 5 oz of chicken or ground Turkey, a yogurt cup…or should I be eating out of the container like spoonfuls more then that little cup.
Much love beloved friend. I wanted to tell you that The Father in Heaven’s Name is not “the LORD” it is YAHUAH (YA-WHO-AH) The Son’s Name is NOT “jesus” it is YAHUSHA (YA-WHO-SHA). We must repent of our sins (sin is transgression of The Law Of YAHUAH The Father in Heaven. The Law YAHUAH The Father Gave through Moses). We must repent of our sins and Have Belief On YAHUSHA The Messiah. HE Died and Rose three days later so that we can be forgiven of our sins! Let’s all run to HIM today while we still can. Much love to you friend.
Nutrition Hub Sale 🙌
Get 20% off using the code NUTRITION20 at the checkout.
HUNDREDS of breakfast, lunch, dinner, snack & dessert recipes to choose from all with exact calories, macros, ingredients, directions and a video demonstration for each 🍔🥗🍩🌯
jclarkefitness.com/nutrition-hub
Hi what is the best calorie calculator that i should use? Thanks
I said this before but it bears repeating. You do a great job of addressing the real life situations. Going to a restaurant, having a drink or 2. So few of us are bodybuilders, we just want to work out to look pretty good. You always make the point that there has to be a little flexibility or the diet won't be sustainable. So, once again, I thank you for that.
Appreciate that Richard 💪
Love how realistic you make these videos, I’m down 30 pounds since starting my journey and it’s people like you that remind me it’s all possible as long as I stay consistent but still allow myself to enjoy life and good foods. Thanks for all the great content!
Hi… you are SUCH an inspiration !!!!! I started my calorie reduction journey 17weeks ago now. Ive just weighed this morning and Ive lost 27lbs so far!! I’m now 160lbs, I’m 5ft 8inches tall and my goal is to weigh 147lbs. I’m just starting resistant training at home along with between 8-10k steps a day. Today was my first weigh in as i find the scales demotivating sometimes but this morning i decided to bite the bullet!! 🎉 Ive also done my measurements and in total Ive lost 24inches .. my calorie intake is 1,500 at the moment and i hit my protein goals of between 120g-140g.. THANK YOU SOOOOO much for ALL your videos they really HELP & WORK !!!! Ps. I’m 53 and also managing to achieve these results during a raging menopause 😂😂😂
Amazing, well done!
Nice you trying to be skinny skinny 🍖
Protein daily goal 180 - 200g a day - making sure my fiber target is hit daily, and being I have tracked for about a year now, I have a good amount of meals that work. They get me the protein, fiber and fats for the day. I play around with carbs as they are needed with high/lower days
Nice 🙌
53 years old, 71 KG. Simple to maintain with 150 g protein, 100 g carbs (75-80 net) and 65-70 g fat. The most important thing is to learn what works for YOU. Weight loss & management methods are very individualistic. For example, I can't lose consistently unless I drop my net carbs to 50 or less. Why? It's just the way my body works.
The way I do it is that I just reduce the amount of carbs, barely use oil while cooking and add more vegetables to my food while on a diet. This can be adding a carrot to your oats (yes it tastes good if you add stuff like cinnamon, cloves, nutmeg, allspice etc.) or just having some cucumber with your meal. Works well.
I consistently get 170-180g of protein a day on 2,000 calories at the minute. Some tips;
1. Chase your protein, prioritise it throughout the day. Your number one goal until the evening is to get protein in.
2. Eat the frog early - get 50-60g of protein in each of your first two meals. For me this is often through Skyr yogurt for breakfast and mixing whey protein into it to bump up the numbers.
3. Do not wait til later in the day to begin this. If you struggle to hit protein numbers you cannot afford to not have 30-60g of protein for breakfast, early.
4. Get used to eating meat! This has been a game changer for me. Get used to eating whole packets of meat in a day. Doesn’t need to be fancy. I’ll often just eat mince with some pre-packaged low cal sauce.
👏👏👏
Hey Jonathan, howdy from Austin,TX. I just wanted to say that you are one of THE best fitness RUclipsrs I’ve ever come across and I’ve come across many. Thank you for your experience, strength, guidance and service. Keep up the good work🙏
Nice one Michael. Appreciate the support brother 🤝🫡
Love your tips. I realize now why I’m struggling more. I saw a nutritionist that had underestimated my protein to only 90g a day and I need far more! It’s likely why I’m starving at night and struggling with destroying my progress by giving into nighttime cravings after doing great with my calorie deficit all day! She also set calories to 1200, which I’ve already realized are so low and I could be eating 1600-1700 at least! It’s so discouraging and I had lost 140 lbs previousiy but due to this, I’ve regained some because do great for 1-2 weeks before I give up at night. The goals she set feel impossible! But this protein goal feels doable! I feel so much better to try this new approach of 1.6 to 2.2 g of protein!!! Thanks!
Glad it helped! It sounds like a higher calorie and protein goal will work much better for you 🙏
I wish I had a job to pay for that protein quantity. I used to consumer like 100g of protein per week. Now, I struggle both financially and mentally to even consumer 30g per day, and i also do find myself having the same issue as you were I can't seem to lose weight and feel hungrier than I should.
Solid advice that works. I’ll be 48 soon and have never been in better shape. After a while you can track less as portion control becomes natural. Couple that with whole food choices 80% of the time and your good. It has to be sustainable. (My opinion only ). Great video 💪🏻
Some thing to consider is food alergerys intolerances ( celiac, wheat, gluten lectins, grains, dairy). The intolerence can cause long term bloating and distension that is sometimes mistake for for belly fat.
Not only you are so cute, you are eloquent and to the point as well😊
Yes, most often people underestimate their calorie and protein intake, and most of them is so hard to convince to make a changes, to ditch the processed foods and turn to whole foods.
Unfortunately majority doesn't even know what excacly, and which one, is processed food 😮
Good info. Late night eating is my ruination. I tried to have a rule of no eating after 10 pm, but that didn't work. Rules generally lead me to binge eating at other times. So, I allow myself to have a late snack but regulate it.
literally watching this video whilst eating the protein icecream…. it’s so filling fml u truly changed my diet as now i’m full everyday because of this so cheers for the video 👊
180-200 grams of protein a day
I weigh 203lb trying to drop to 190
Calorie goal is 2500
My obstacle is towards the evening with the snacking(wife peer pressure). Super strict during the day and I have no issue hitting them macro goals.
Sounds like you need to have a good conversation with your wife. If you explain to her that this is genuinely important to you and that you need her support, it’ll lead to a better outcome. That open communication is key (without pointing blame) 👍
Great tips, especially the 1500 calorie allowance. I was trying to plan what to pre book for a work meal the other day and it was so frustrating trying to do this but now I have your handy tip. Thank you 😁!!
I'm bulking at the moment at 2200k, with average proteins of 100/110.. I am 170cm tall.. going good so far, of course a little belly is there but I'm increasing the muscle quite a lot so I will stick with that till February than I will start losing fat caring about to hit 120/140 proteins... Comment for the algorithm 🔺
Sounds good! Just make sure you're getting enough protein per kg of your BW 👌
And in relation to weight gain on a bulk, gaining approx 1-1.5% of your BW per month is a good guideline to ensure you're not gaining too much fat.
Idk if I'm doing bad but I went from eating 2,200 to 2,800 calories to eating 800 to 1,200 calories and I don't feel hungry and I feel energized and I've lost 7 lbs already in the past 10 days the only problem I have is that I been shitting less and I went from sleeping 10 to 12 hours a day to sleeping 5 to 8 hours a day but idk if it might be that the healthy food is just giving me more energy. Can someone tell me if this is good or not.
I had a phobia of food when I was young so I was very skinny.
Genetically I stayed skinny even when my anxiety around food diminished. I could eat whatever I wanted whenever I wanted and the scale would never change.
No I’ve started menopause and I’m still thin although for the first time I have to intermittent fast and eat a low carb, high protein diet. I don’t do low fat as I’ve been following Autumn Bates advice. The scale doesn’t change except for when we go on holidays and I eat and drink whatever I want.
My eldest struggles with her weight but my other two children have my body type. It’s very confusing watching different people giving different advice.
I do enjoy your videos though.
Track all your calories in sauces and oils use my fitness pal to get your goal weight and loose it slow not fast
The tip to make sure I eat enough protein each day helped. I just put some Turkey burgers in my air fryer during this video. 😀. Also helped me to realize that I can’t starve myself off carbs. It’s the weekend and I feel like sh*t because I haven’t eaten enough carbs today. Lastly, I’m going to start adding more egg whites to my diet (this could be something I saw from another one of your videos I watched tonight). 😀
So glad I found your channel! :) Thank you!!!!
These videos have helped with my weight cuts a lot 🙏
I’m 147lbs, 170.5cm tall and try to get at least 150g of protein per day but average 190g :)
Can you do a video on getting enough protein as a vegan? I know you did a vegan video a few years ago
Thank you for your videos! I love your recipes:) So, one of the things I still dont get is how to measure your food?
These videos are so helpful thank you x
Omg!😂 the pizza eating. You are sooo funny!
I agree with and love this advice, spot on!
Thanks for the vid. And yes, fitnesspal scanning the barcode is now payed option
Thank you lots of help truly !
You are a hero! Such a big fan! Amazing advice!
Appreciate the comment brother 👊
was just about to order a glovo....Thanks Jonathan!
My protein intake per day i aim for is 150g, quite realistic and usually hit it or go over each day
The biggest takeaway from this video is that you can’t spot reduce fat, it all comes down to body fat % in the end. Jawline, arms, stomach, they all vary depending on your genetics. Burn more calories then you consume 7 days a week and you will lose fat.
I lowkey miss when i believed in spot reducing fat and stuff lmao. Realising that losing weight takes time, even if its not that much you need to lose can be frustrating
Absolutely 👊
And remember, to lose fat you don't need to be in a deficit 7 days out of 7. Instead, you might choose to be in a deficit 6 days out of 7 with one day at maintenance (this is a strategy that works quite well for a lot of people)👌
@@jclarkefitness yeah i know, you give some great advice. Sadly the last time i lost weight it was on a starvation diet and after i was done i couldn't go back to eating normally and kept starving myself and instead got stuck in a binge and restrict cycle for a long time after that. Now i probably need to lose around 5-6 kgs but when i do it im gonna do it slow on a small deficit!
Hey! I have one question on the 1,500 calorie estimation for eating out. I like this, but let’s say I’m on a 2k cal daily target. Is it ok to forget about my protein target that day? For instance, let’s say if my one 500 calorie meal is 60g protein, then I allocate the rest of my daily calls to my 1,5k eating out (1x a week), does this mean I need to be aiming for 100g protein from this cheat meal?
True subscribers didnt switch off at 12:20 and stayed till 16:47 just in case there was a post credit recipe
Great tips, thanks
My protein goal is around 150g and my fav way to get protein in for very little calories is low fat Greek yogurt. The oikos triple zero yogurt is my favorite
your videos are so helpful
200g of protein. 20-40 grams of fiber (keto high fiber tortillas) brown rice for carbs. Sometimes red meat such as steak maybe once a week on saturdays if I want it. Mostly just chicken breasts veggies and rice in 2 tortillas twice a day. I've lost roughly 45 pounds doing low carb but I can easily say it's not worth it. Energy levels are drastically low, you feel like a different person. 150g of carbs on gym days low fat high protein high fiber ✅
While doing low carb I also ate 8 eggs per day (4 per meal) and ate some type of protein:steak,chicken,pork. Cheese on top. For 3 months straight every single day
You are amazing..thank u sincerely..
Draining the fat off the mince I eat was leaving me eating way less then I thought. I’ve recently started eating 2000 calories again hopefully I start trending down as my maintenance is 2457.
The excessive hand gestures made me believe you so much more. You must really know what you’re talking about! 😉😉😉
But seriously. Good video :)
For the algo. Thank you for the video Jonathan 👍🇨🇦
Great advice again, sounds like my next neighbour who is dieting at mo , she’s goes 16 hours with out eating & then wonders why she packs it all on again , she looked at me like I’m a moron when I told her to just skim under her Daily Maintenace calories by 2-300
Great video Jono . Will I cut out my egg which I have every morning as a starter
Hi Jon. I'm 88kg and hoping to aim for 150g per day of protein.
I struggle to lose because I’m only 5 foot 1 and I’m already eating below my supposed bmr but still am about 20 pounds overweight … not sure if I can eat much lower and get protein goal in of around 90 🤷♀️
Can you also suggest some vegan protein options ?
My protein goal is 98-108 grams
My weight (lets say 50) times 2 plus 2 (102 grams)
Those make a lot of sense...
I am 215 lbs and 28% bodyfat.
So 156 grams of protein sounds right because if i was skin, bones, and muscle only then that is how many pounds i would weigh.
If I eat a caloric defecit of 400 calories per day this equates to -2800 calories per week.
So, on the weekend if i order a pizza and eat 2800 calories on top of my maintenance calories for that day will that wipe out all that progress from the week by averaging it out?
How do competitive eaters not gain weight?
Can I just make sure I understand the protein recommendation- body weight 86kg x 1.6 = 137 g (ish) of protein per day. Is that right? Then adjust accordingly when weight changes...
130g. 5ft5 61kgs 15ish bodyfat
Thanks!
The protein goal should be based on your current weight or your target weight?
Lovin d way you explain
‘The’
Just 2 more letters
Just 2
1gm protein per pound
I always find the pasta weighing a difficult one. Is the calories for the dry weight or cooked weight alot of brands dont specify on the pack. Also myfitness pal app doesnt let me scan anymore trying to get me to pay now to use that feature...so annoying
Hey Jonathan, I work out early morning around 6:30 am. I’ve been using this Transparent Labs pre workout but I’m not feeling that energy and my lifts have been weak. Been tired while working out as well. Any tips on how to get that energy in the morning? Recommend any other pre workouts, snacks before starting early morning? Thanks!
Hey man,
I think the first thing to look at is your sleep because if this is quite poor, performance will be suboptimal regardless of pre-workout nutrition. So, aim for at least 7hrs of quality sleep per night or even more if you find yourself quite tired off 7hrs 👍
@@jclarkefitness gotcha. Yes that’s definitely something I need to work on. I’ll try to get at least 7 hours minimum this week and see how I feel in the mornings
My protein goal is 1g per lb of bw, but I’m 103lbs so I really don’t need to track it since I only really eat low calorie, high protein, and high volume foods
Are you sure that’s not a typo? You’re a guy and weigh 103lbs? How tall are you?
@@garylawton230 I’m only 15. I’m like 5 ft 3
I tried spot reducing fat and it doesnt work, i did 1000 crunches a day for a week, ended up with no abs but huge calves
Can I ask dose macros count I have lost 3 stone so far on calories deferit but I don’t check macros will this put me at a stop
Any spots available for online coaching?
Instead of starting out, "Yo everyone. What is going on?" which is a throw-away opening. Just start out, "Today, I'll be talking about body fat and why you're struggling to lose it."
i just want lose fat
is it ok if i just have calories less than i need without calculating protein and other macros ?
Awesome
love it
1st ❤
are there tip to help estimate portion size?i don't have a balance to weight my food and the market in which I do my shopping has only unprocessed items (no code bars) what can I do
Yes use the hand method. 1 serving of fat is equal to the thumb. 1 serving of protien is equal to your palm. 1 serving of veggies or fruit is a fist.
Looking good is a life style not a thing you do for 3 weeks
Putting 1500 calories aside when you know your eating out.
for the algae
What if you’re skinny fat ? Trying to bulk up an extra 5-7kg from my current weight but my stomach is a bit MAD, how do I lose that 🤣
Once you see results, it becomes an addiction.
Fix subtitles please, great video though.
1) 1:23 Set realistic calorie goals (use an online calculator);
2) 2:57 Get your protein (30-35% is sustainable);
3) 4:56 Calorie tracking accuracy (weigh, scan and enter);
4) 6:36 Stick to a ‘calorie deficit’;
5) 9:10 Find the right balance between eating out & not eating out
I just stick to 1g per pound of body weight its simple and sustainable
i dont know yet, im a mess now but i think maintaining would be around 2.5/3k calories i work in construction and do dialy avarege 20k steps
Pick a calorie intake based on an estimate and go for it my friend. You can always adjust if needs be 😁
@@jclarkefitness soon will be one year in gym have never seen summer body but this winter I'm determined, i see that your channel gonna help 💪 I'm 175 and weight around 80 kg im okay with my weight bulking mode since i started earn my own money and buy my own food 😂
Hey im 50-52kg at 165cm and im 14. Should i maintain, bulk etc?
Put your goal weight In my fitness pal
If you are struggling to lose weight and you are counting your macros, avoid whey protein. Whey protein is for those who can't eat enough food during the day. If you substitute whey for 150g of breast chicken you will feel more satisfied and you get the same protein amount as a whey scoop. Getting protein, BCAA, and glutamine from supplements is almost BS. You can get these things from real food. The only supplement that is worth it is creatine or beta-alanine, cause you can't get enough from food.
Maybe I'm thick as sh#t but I literally can't work macros out. Even with every app in the world
Set your protein at a level I mentioned in the video and you don’t need to set yourself a strict carb of fat goal. So, you’re focusing mostly on calories, protein and eating plenty of high quality, healthy foods (with room for a few treats of course) 😁
@jclarkefitness I'm also confused. Currently weight 109kg (so lots of work to do) so does that mean I need around 240g of protein a day?
Sweeeeeeeeeeeeeeeeeeeeeeeeeeeeet bro
For the algo brother
❤
I have a hard time getting in protein and when. I understand it’s best probably first and second meal and then I workout…what are high protein things after my workouts because I only have time for a protein shake BUT I have my protein shake for my first meal. Is it okay to have two protein shakes a day or is there something I can do different. I love reading these comments because they help with meals. I also think it may come from portions, maybe they are too small? 5 oz of chicken or ground Turkey, a yogurt cup…or should I be eating out of the container like spoonfuls more then that little cup.
I can't lose mine cos I'm 50! 😆
🎉
Eating a full pizza once a week
Most important question - Did you spit that big piece of chocolate out or eat it? You better have weighed it!!
No way I’m wasting calories on that 😂
For the algo :)
Much love beloved friend. I wanted to tell you that The Father in Heaven’s Name is not “the LORD” it is YAHUAH (YA-WHO-AH) The Son’s Name is NOT “jesus” it is YAHUSHA (YA-WHO-SHA).
We must repent of our sins (sin is transgression of The Law Of YAHUAH The Father in Heaven. The Law YAHUAH The Father Gave through Moses).
We must repent of our sins and Have Belief On YAHUSHA The Messiah. HE Died and Rose three days later so that we can be forgiven of our sins!
Let’s all run to HIM today while we still can. Much love to you friend.