How to calculate a calorie deficit?

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Ladies and gentlemen, Welcome to One
Good Question, our Friday episode where we

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answer one Good Question from Discord.
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We were talking to Fluffy in the
group chat, and I already answered

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this in Discord, but I think
it's a good base episode that we could

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just answer. How should I calculate
my calorie deficit? Been struggling to find

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the perfect amount of calories without starving
myself? Step one. It depends on

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how much weight you're trying to lose
and where you start. But part of

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losing weight is starting yourself. You're
gonna be hungry. You're not gonna ever

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be chiseled abs Instagram looking jacked unless
you're one one percent of the elite genetic

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or you're gonna be hungry. That's
just kind of part of the game.

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Yeah, not all the time,
No, And then you'll learn ways to

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make it easier. And then as
you like go through those like kind of

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growing pains, kind of her adjustment
pains. I guess your body will get

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used to it, like getting a
schedule it would be less hungry, or

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if you eat at the same time
every day. That's something I feel like

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people don't talk a lot about.
People always talk about like eating the proper

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amount of calories and the proper amount
of meals and carbs for a workout,

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but just like sleep eight hours and
stuff, everyone talks about that that's great,

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But I think it's actually more important
just to go to bed at the

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same time and wake up at the
same time, even more so than everyone

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like deep sleep best recovery ever.
But if you go to bed at like

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midnight and then wake up at six, and then you go bed at ten

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and wake up at four, and
like you keep jumping that around, you're

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always going to feel tired. Yeah. And then same with this. If

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you have like a big breakfast one
day, then a big lunch the next

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day, and then this and that, and you're bouncing around, you're never

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your body's never gonna catch up.
Rather than being on schedule. I'm always

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hungry at three because I eat at
three, Yeah, I and I you

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breakfast, and then I started eating
in the morning because I had earlier mornings,

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and now my body wants food in
the morning. Yeah, I'm like,

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damn it. Yeah, something that
has worked for me before. I

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don't know if it would work for
me right at the moment, but to

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when you're getting started to actually do
a little bit of intermittent fasting, even

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if that's not what you're intending to
do long term, Like doing it a

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couple of days at the beginning,
you sort of trick your body into not

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being hungry at those times. Yeah. You could do it before or after,

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right, You could do it early
morning and not eat right or you

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stop eating at shut off earlier.
Yeah, four or five, I kind

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of do both, and all that
depends on your schedule, like your work

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schedule. Like keeping busy is one
of the best things for me. And

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everyone has their own thing, so
keeping busy and I know for you and

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me, like we'd like to have
our first meal as late almost as we

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can in the day and a big
old one. Yeah, and like just

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keep busy in the morning, work
train like almost lallagag in the gym for

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a few hours, like do cardio
or walk around, hang out, so

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like we don't go home and start
eating and snacking. And if we're bored,

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we're idle, we're like kind of
hungry, I kind of want to

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snack. Yeah. In terms of
actually calculating the deficit or your calories,

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everything we try to do is ballpark
because we can't take an account every single

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day's activity, uh, sleep,
shit, even like humidity in the air,

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like every little thing will affect how
much we eat. And even within

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fiber and carbs, there's different types
of fiber that have different amount of calories

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soluble versus unsoluble, et cetera,
et cetera. So instead we just try

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to make these big boundaries. And
if you get these big boundaries most consistently

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day and day out, you'll be
fun. And this is kind of what

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I said in shot. The easiest
way to start it is probably just an

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online calculators, be as honest as
you can get a general guidance. Then

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if you weigh yourself every morning,
same time, same place, same outfit,

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write it down, track your food
meticulously, you can't lie to yourself,

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you can't lie to the world.
You have to put every every douse

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of ketchup, every florette broccoli in
your mouth, put it in your phone,

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and then after probably about two weeks, find the average of both and

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those average calories. If your weight
has gone down, you're in a deficit.

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If your average calories and your way
to stay the same are gone up,

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you're in a surplus. It's that's
simple. From there, you slowly

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adjust and people adjust I think too
quickly. I don't know if it was

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here or Instagram, but someone recently
said like, oh, i haven't lost

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weight in a week, but I've
been accurate with my calories like that,

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just it doesn't matter. Like we're
talking about cellular level of changing our bodies.

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It's going to take a long time. So I think it was Alberto

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Nunez maybe even first that said he
goes sometimes three weeks to guarantee if he's

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locked in before adjusting anything. So
I'm more of a two week guy.

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But keep their calories for about two
weeks. See if some changes, then

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you can take away, depending on
your goal. Again, it depends where

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you start and where you're headed.
Anywhere from two hundred to maybe even seven

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hundred calories a day. I know
that's a broad range, but it depends.

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You know, a lot of people
just say five hundred. But yeah,

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so general, yeah, it's super
general. Do you know anyone I've

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never done this, but I've thought
about doing it before. Getting your basil

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metabolic rate, you have done year? Does it? I think most DEXIS

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scans give you a yeah, they
do that. Um, I got both.

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Or resting metabolic rate is the one
that I got where you just sit

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and then you breathe into this mask
for fifteen minutes. Yeah. I don't

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know if my ADHD can hand o. Can you sit there for fifteen minutes?

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You can't be on your phone and
you can't fall asleep. Very difficult.

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What do you do they talking to
you or something. No, I'm

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just looking around. She was like
working with someone else. It was hardest

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to not fall asleep. Oh,
we're going need to take a nap.

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Um anyways, Yeah, I think
it helps in the sense that like the

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like counting your calories and tracking is
difficult and if especially if you don't know

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what the deficit should be. Um, and that is what's scary for me.

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It's like, well, I'm eating
this much, but I never know

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if it's the right amount. But
once you get that number, even if

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it's like, you know, how
accurate can it be? Doesn't matter if

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you if you go get it tested
and you have this number now, like

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an actual concrete number to look at, you can just like put your faith

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in that and trust that number and
then just do it consistently, Like just

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commit to it first, say two, three weeks, and then see what

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happens. It's difficult when you're using
an online calculator because I tell myself,

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like, well, how do I
know if this is not too lower too

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high? And I'm just afraid almost
of committing. That's where like a coach

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helps too, right beca they're good
there to assure you one thing on that.

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I think Abby's points are great and
it's probably a great foundation to start.

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But what you don't want to do
is get that dex to scan,

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take that number, and then try
to do all this crazy math for how

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many steps you take in a day? Oh why did a bench press workout?

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And I burned three hundred calories?
Like, just ignore all that.

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That's why I say, like,
goa with the boundaries and keep your calories

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consistent and your activity as consistent as
you can, but don't calculate like,

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oh burned one hundred calories on the
treadmill. I'm gonna eat a snickers.

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Oh burned three hundred calories doing my
squat session. I'm gonna get another donut

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today. Don't do any of that
bullshit. Don't eat it back, don't

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eat your calories. Yeah, just
keep both consistent and again yeah, I

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always think about like bowling with bumpers, you just want to stay in that

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lane kind of Yeah, stand arrange
what that costs you Hunter bucks one hundred

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for one scan. Yeah. Yeah, so if you guys have a little

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cash, might not be the worst
idea. Yeah, but not necessary,

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but a good foundation not necessary.
Yeah, definitely an extra step. Yeah,

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and coaches another thing. You know, you probably get a really good

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online coach one hundredwo hundred bucks a
month, And it sounds so salesy,

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but it's so fucking true. You
know, like you're spending eight bucks a

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morning on a shitty Starbucks coffee that
doesn't even taste good. You know,

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you skip every other day of coffee. Now you can get yourself a coach

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that actually can care and help you
hold you accountable. Yeah, sometimes that's

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all you need or get started.
Yeah, buying a round of beers on

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the weekend for the boys, there's
eighty bucks and it could be five hundred

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six hundred calories yea, and plus
the nachos and the taco bell you drove

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through afterwards, at my clients,
at everyone, that everyone, they don't

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think about it. No, it's
the entire world. Yeah, that's the

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biggest thing. I remember doing a
shout out with my boy Paul Rovellia,

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one of the best physique coaches on
the planet. Um Man. It might

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have been seven years ago now.
We did a video together and a talk

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about alcohol and losing weight for competitors
or otherwise because it was trendy, and

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it's still kind of trendy to be
like, you can lose weight and still

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drink beer like you can, um, but probably not really advantageous for any

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of your goals building muscle, et
cetera. But the bigger thing that he

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kept talking about, He's like,
it's the habits that you get going.

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You're out till ten, eleven,
twelve at night, even if you only

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had two beers, and you track
that beer, You're way more likely to

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roll through taco bell. You're way
more likely to roll home and grab some

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fucking and the next day to the
next day, I'm fucked, bro,

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I'm just slamming burritos and shit all
day um and let alone. Yeah,

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the protein synthesis, et cetera.
And performance that may be impacted for the

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next week or who knows that long. And it's not just like self control

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or whatever. It's like your your
body will trigger you to eat after you,

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um, if you have al we've
had alcohol. Yeah, and then

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it also like it's almost like having
um. I mean it is a drug,

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whether it's like sugar, whatever your
weakness is. If you like eat

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it again, your body's gonna crave
it again. Yeah, in like two

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three days you're like, damn,
I kind of want another one. But

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like, so you're on track for
like two weeks um, and you've held

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yourself accountable, change your lifestyle.
Um, sometimes you kind of give in

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and then it'll like start that craving
again. Yeah. So just yeah,

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get jacked folks summertime. Another thing
about the decks scan that's kind of fun

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is just kind of seeing how you're
built. Yeah. Yeah, you're fat

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and shit. Yeah yeah, get
emotional cry about it. You're like,

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shit, I want to change.
This is not what I want to say.

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Yeah no, but she says,
like the lady there so that people

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will like cry sure, because you
don't know visual representation. You see yourself

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every day, like you just get
used to what you look like and people

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get used to what you look like. But you see like a piece of

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paper and yeah, you see some
stats that probably don't feel good. Yeah,

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it's motivated because you're like, well, I'm going to scan myself again

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in X amount of months, like
I want to see your change. So

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then that could be a boost motive
motivator. Yeah, on those days that

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you don't want to get out of
bed type of thing. Um, where

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can people find you? Ab Instagram
at alb dot, lou av dot lou

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email, i'llv at three sp dot
CEO. If you're in Sacramento. You

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want some coaching h classes available will
be at nationals. We will be smashing

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00:10:26.000 --> 00:10:31.600
weights Memphis. Hey weeks Weeptember fourteenth, y week birthday September nineteenth. Damn,

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what do you want presents? We
should do a po box that would

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00:10:33.679 --> 00:10:37.039
be kind of funnel box unboxing opening. I mean they just ship it here.

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00:10:37.039 --> 00:10:39.200
We don't really need a PEO box. That would be kind of fun

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content. Yeah, uh, go
to discord. Let's know, if you

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want to do something like that,
If you want to send stuff for us

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to review. Look at open.
It would be kind of fun content.

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00:10:48.120 --> 00:10:50.000
It doesn't have to be You don't
have to send us role xes. You

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00:10:50.000 --> 00:10:52.559
could send handmade shit or funny shit. Yeah, it'd be funny. Um,

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Ladies and gentlemen. New episodes.
Everyone's there Friday. I'm selling like

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we will find me three sp dot
CEO. Grab your accessories. You've got

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some beer mugs left over, some
water bottles from this week's drop. Check

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it out and I'm Selen Micha where
you want to find me. I am

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at the Jimmy Dan all those social
media. This show is fifty percent facts,

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where percent is the word and fifty
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facts as a speaker Prime Podcast an
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Network. I'll talk to you next
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