As a person who has a busy schedule, what I did during my lifting days, I always prioritize my protein intake. I focus on whole foods. I get my protein source from animal sources so some of my fat intake requirements is somehow covered, I eat carbs intuitively, I eat a bit more carbs during training days. I eat complex carbs during my main meals, I eat simple carbs 1-2 hours before training.
Thanks for the amazing content. I was 110kg a year ago and have been cutting down to currently 85kg with 19.5% body fat. I was doing bjj 7 days a week but zero strength training. I notice some loose skin and would like to fill it out. I would like to keep cutting to sub 15% body fat but I’m not sure if i should strength train for hypertrophy or strength since i am doing a 200-300 caloric deficit per day. What do you recommend i do? For reference, i am 180cm tall.
It depends on if you're on for weight. If you are under weight, eat your normal meal that you would have but go lighter on the fats. If you're close in weight keep your fibre low and you may need to skip the meal altogether until after weigh in if possible (but that means your cut wasn't done correctly tbh) As for during the day, eat a balanced diet of carbohydrate, protein and fats, prioritising high quality sources. around 1-2 hours pre training (or even closer) have a pre-training snack of carbohydrates and protein.
The cheap ones? Completely off. I've been told I'm 20% bodyfat when I knew I was single digits. The professional BIA scales? Depends on how you prep for them. BIA machines are accurate enough to be approved and utilised in RCT studies but the bodpod machine or DXA is considered the "gold standard" among researchers.
My struggle is that I’m 6’3 and 260 pounds. Trying to eat over 3k calories is too much for me, but only eating 2-2.5k feels like im not fueling my body properly.
Yeah man I'd say your TDEE would be somewhere around 3 - 3.8k+ calories depending on your activity levels. If you're struggling with the volume of food aim to get in as many calories as you can in the form of liquids (think protein shakes with nut butters, full-fat milk if you can tolerate it etc). You can also prioritise calorie-dense foods like avocados and oils (extra virgin olive oil etc).
As a person who has a busy schedule, what I did during my lifting days, I always prioritize my protein intake. I focus on whole foods. I get my protein source from animal sources so some of my fat intake requirements is somehow covered, I eat carbs intuitively, I eat a bit more carbs during training days. I eat complex carbs during my main meals, I eat simple carbs 1-2 hours before training.
Thanks for information! Keep up!
Great video 👍
It answered a bunch of questions I had
Thanks for the amazing content. I was 110kg a year ago and have been cutting down to currently 85kg with 19.5% body fat. I was doing bjj 7 days a week but zero strength training. I notice some loose skin and would like to fill it out. I would like to keep cutting to sub 15% body fat but I’m not sure if i should strength train for hypertrophy or strength since i am doing a 200-300 caloric deficit per day. What do you recommend i do? For reference, i am 180cm tall.
What should you eat before a morning competition and during the day if you have a training session in the evening?
It depends on if you're on for weight.
If you are under weight, eat your normal meal that you would have but go lighter on the fats. If you're close in weight keep your fibre low and you may need to skip the meal altogether until after weigh in if possible (but that means your cut wasn't done correctly tbh)
As for during the day, eat a balanced diet of carbohydrate, protein and fats, prioritising high quality sources. around 1-2 hours pre training (or even closer) have a pre-training snack of carbohydrates and protein.
How much in the ball park are electrical scales?
The cheap ones? Completely off. I've been told I'm 20% bodyfat when I knew I was single digits.
The professional BIA scales? Depends on how you prep for them. BIA machines are accurate enough to be approved and utilised in RCT studies but the bodpod machine or DXA is considered the "gold standard" among researchers.
@KierenLefevre oh wow 20% that's really bad. Thanks
My struggle is that I’m 6’3 and 260 pounds. Trying to eat over 3k calories is too much for me, but only eating 2-2.5k feels like im not fueling my body properly.
Yeah man I'd say your TDEE would be somewhere around 3 - 3.8k+ calories depending on your activity levels.
If you're struggling with the volume of food aim to get in as many calories as you can in the form of liquids (think protein shakes with nut butters, full-fat milk if you can tolerate it etc). You can also prioritise calorie-dense foods like avocados and oils (extra virgin olive oil etc).