How to calculate a calorie deficit?

0:10 Ladies and gentlemen, Welcome to One Good Question, our Friday episode where we answer one Good Question from Discord. If you want to get involved, it's good company discord dot com. You gotta like minded community, some early access to clothing, sneak peaks, and also a chance to be featured on here. We were talking to Fluffy in the group chat, and I already answered this in Discord, but I think it's a good base episode that we could just answer. How should I calculate my calorie deficit? Been struggling to find the perfect amount of calories without starving myself? Step one. It depends on how much weight you're trying to lose and where you start. But part of losing weight is starting yourself. You're gonna be hungry. You're not gonna ever be chiseled abs Instagram looking jacked unless you're one one percent of the elite genetic or you're gonna be hungry. That's just kind of part of the game.

1:03 Yeah, not all the time, No, And then you'll learn ways to make it easier. And then as you like go through those like kind of growing pains, kind of her adjustment pains. I guess your body will get used to it, like getting a schedule it would be less hungry, or if you eat at the same time every day. That's something I feel like people don't talk a lot about. People always talk about like eating the proper amount of calories and the proper amount of meals and carbs for a workout, but just like sleep eight hours and stuff, everyone talks about that that's great, But I think it's actually more important just to go to bed at the same time and wake up at the same time, even more so than everyone like deep sleep best recovery ever. But if you go to bed at like midnight and then wake up at six, and then you go bed at ten and wake up at four, and like you keep jumping that around, you're always going to feel tired. Yeah. And then same with this. If you have like a big breakfast one day, then a big lunch the next day, and then this and that, and you're bouncing around, you're never your body's never gonna catch up. Rather than being on schedule. I'm always hungry at three because I eat at three, Yeah, I and I you breakfast, and then I started eating in the morning because I had earlier mornings, and now my body wants food in the morning. Yeah, I'm like, damn it. Yeah, something that has worked for me before. I don't know if it would work for me right at the moment, but to when you're getting started to actually do a little bit of intermittent fasting, even if that's not what you're intending to do long term, Like doing it a couple of days at the beginning, you sort of trick your body into not being hungry at those times. Yeah. You could do it before or after, right, You could do it early morning and not eat right or you

2:34 stop eating at shut off earlier. Yeah, four or five, I kind of do both, and all that depends on your schedule, like your work schedule. Like keeping busy is one of the best things for me. And everyone has their own thing, so keeping busy and I know for you and me, like we'd like to have our first meal as late almost as we can in the day and a big old one. Yeah, and like just keep busy in the morning, work train like almost lallagag in the gym for a few hours, like do cardio or walk around, hang out, so like we don't go home and start eating and snacking. And if we're bored, we're idle, we're like kind of hungry, I kind of want to snack. Yeah. In terms of actually calculating the deficit or your calories, everything we try to do is ballpark because we can't take an account every single day's activity, uh, sleep, shit, even like humidity in the air, like every little thing will affect how much we eat. And even within fiber and carbs, there's different types of fiber that have different amount of calories soluble versus unsoluble, et cetera, et cetera. So instead we just try to make these big boundaries. And if you get these big boundaries most consistently day and day out, you'll be fun. And this is kind of what I said in shot. The easiest way to start it is probably just an online calculators, be as honest as you can get a general guidance. Then if you weigh yourself every morning, same time, same place, same outfit, write it down, track your food meticulously, you can't lie to yourself, you can't lie to the world. You have to put every every douse of ketchup, every florette broccoli in your mouth, put it in your phone, and then after probably about two weeks, find the average of both and

4:08 those average calories. If your weight has gone down, you're in a deficit. If your average calories and your way to stay the same are gone up, you're in a surplus. It's that's simple. From there, you slowly adjust and people adjust I think too quickly. I don't know if it was here or Instagram, but someone recently said like, oh, i haven't lost weight in a week, but I've been accurate with my calories like that, just it doesn't matter. Like we're talking about cellular level of changing our bodies. It's going to take a long time. So I think it was Alberto Nunez maybe even first that said he goes sometimes three weeks to guarantee if he's locked in before adjusting anything. So I'm more of a two week guy. But keep their calories for about two weeks. See if some changes, then you can take away, depending on your goal. Again, it depends where you start and where you're headed. Anywhere from two hundred to maybe even seven hundred calories a day. I know that's a broad range, but it depends.

4:58 You know, a lot of people just say five hundred. But yeah, so general, yeah, it's super general. Do you know anyone I've never done this, but I've thought about doing it before. Getting your basil metabolic rate, you have done year? Does it? I think most DEXIS scans give you a yeah, they do that. Um, I got both. Or resting metabolic rate is the one that I got where you just sit and then you breathe into this mask for fifteen minutes. Yeah. I don't know if my ADHD can hand o. Can you sit there for fifteen minutes? You can't be on your phone and you can't fall asleep. Very difficult. What do you do they talking to you or something. No, I'm just looking around. She was like working with someone else. It was hardest to not fall asleep. Oh, we're going need to take a nap.

5:40 Um anyways, Yeah, I think it helps in the sense that like the like counting your calories and tracking is difficult and if especially if you don't know what the deficit should be. Um, and that is what's scary for me. It's like, well, I'm eating this much, but I never know if it's the right amount. But once you get that number, even if it's like, you know, how accurate can it be? Doesn't matter if you if you go get it tested and you have this number now, like an actual concrete number to look at, you can just like put your faith in that and trust that number and then just do it consistently, Like just commit to it first, say two, three weeks, and then see what happens. It's difficult when you're using an online calculator because I tell myself, like, well, how do I know if this is not too lower too high? And I'm just afraid almost of committing. That's where like a coach helps too, right beca they're good there to assure you one thing on that.

6:31 I think Abby's points are great and it's probably a great foundation to start. But what you don't want to do is get that dex to scan, take that number, and then try to do all this crazy math for how many steps you take in a day? Oh why did a bench press workout? And I burned three hundred calories? Like, just ignore all that. That's why I say, like, goa with the boundaries and keep your calories consistent and your activity as consistent as you can, but don't calculate like, oh burned one hundred calories on the treadmill. I'm gonna eat a snickers. Oh burned three hundred calories doing my squat session. I'm gonna get another donut today. Don't do any of that bullshit. Don't eat it back, don't eat your calories. Yeah, just keep both consistent and again yeah, I always think about like bowling with bumpers, you just want to stay in that lane kind of Yeah, stand arrange what that costs you Hunter bucks one hundred for one scan. Yeah. Yeah, so if you guys have a little cash, might not be the worst idea. Yeah, but not necessary, but a good foundation not necessary. Yeah, definitely an extra step. Yeah, and coaches another thing. You know, you probably get a really good online coach one hundredwo hundred bucks a month, And it sounds so salesy, but it's so fucking true. You know, like you're spending eight bucks a morning on a shitty Starbucks coffee that doesn't even taste good. You know, you skip every other day of coffee. Now you can get yourself a coach that actually can care and help you hold you accountable. Yeah, sometimes that's all you need or get started. Yeah, buying a round of beers on the weekend for the boys, there's eighty bucks and it could be five hundred six hundred calories yea, and plus the nachos and the taco bell you drove through afterwards, at my clients, at everyone, that everyone, they don't think about it. No, it's the entire world. Yeah, that's the biggest thing. I remember doing a shout out with my boy Paul Rovellia, one of the best physique coaches on the planet. Um Man. It might

8:05 have been seven years ago now. We did a video together and a talk about alcohol and losing weight for competitors or otherwise because it was trendy, and it's still kind of trendy to be like, you can lose weight and still drink beer like you can, um, but probably not really advantageous for any of your goals building muscle, et cetera. But the bigger thing that he kept talking about, He's like, it's the habits that you get going. You're out till ten, eleven, twelve at night, even if you only had two beers, and you track that beer, You're way more likely to roll through taco bell. You're way more likely to roll home and grab some fucking and the next day to the next day, I'm fucked, bro, I'm just slamming burritos and shit all day um and let alone. Yeah, the protein synthesis, et cetera. And performance that may be impacted for the next week or who knows that long. And it's not just like self control or whatever. It's like your your body will trigger you to eat after you, um, if you have al we've had alcohol. Yeah, and then it also like it's almost like having um. I mean it is a drug, whether it's like sugar, whatever your weakness is. If you like eat it again, your body's gonna crave it again. Yeah, in like two three days you're like, damn, I kind of want another one. But like, so you're on track for like two weeks um, and you've held yourself accountable, change your lifestyle. Um, sometimes you kind of give in and then it'll like start that craving again. Yeah. So just yeah, get jacked folks summertime. Another thing about the decks scan that's kind of fun is just kind of seeing how you're built. Yeah. Yeah, you're fat

9:37 and shit. Yeah yeah, get emotional cry about it. You're like, shit, I want to change. This is not what I want to say. Yeah no, but she says, like the lady there so that people will like cry sure, because you don't know visual representation. You see yourself every day, like you just get used to what you look like and people get used to what you look like. But you see like a piece of paper and yeah, you see some stats that probably don't feel good. Yeah, it's motivated because you're like, well, I'm going to scan myself again in X amount of months, like I want to see your change. So then that could be a boost motive motivator. Yeah, on those days that you don't want to get out of bed type of thing. Um, where can people find you? Ab Instagram at alb dot, lou av dot lou email, i'llv at three sp dot CEO. If you're in Sacramento. You want some coaching h classes available will be at nationals. We will be smashing weights Memphis. Hey weeks Weeptember fourteenth, y week birthday September nineteenth. Damn, what do you want presents? We should do a po box that would be kind of funnel box unboxing opening. I mean they just ship it here.

10:37 We don't really need a PEO box. That would be kind of fun content. Yeah, uh, go to discord. Let's know, if you want to do something like that, If you want to send stuff for us to review. Look at open. It would be kind of fun content. It doesn't have to be You don't have to send us role xes. You could send handmade shit or funny shit. Yeah, it'd be funny. Um, Ladies and gentlemen. New episodes. Everyone's there Friday. I'm selling like we will find me three sp dot CEO. Grab your accessories. You've got some beer mugs left over, some water bottles from this week's drop. Check it out and I'm Selen Micha where you want to find me. I am at the Jimmy Dan all those social media. This show is fifty percent facts, where percent is the word and fifty is just number. Is fifty percent facts as a speaker Prime Podcast an association with I Heartmedia on the Obscure Celebrity Network. I'll talk to you next time.