Gravity Fitness Transformation

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There are a lot of different ways to calculate how many calories you should be eating per day to lose weight. And in today's video I'm going to go over all the different ways, but you have to keep in mind that these calculations will only give us a baseline to start with. You're going to have to do some trial and error, see how your body responds, and then make modifications. So with that said let start with the easiest one of these methods. This method is easy, but probably not quite as accurate as a calorie calculator. Although I have used this method as a simple baseline for clients before and its worked very well. All you have to do is take your current weight if your a man multiply that weight times 11 and if you're a woman multiply that weight times 10. For example if I weigh 210lbs I would multiply 210x11 which would give me 2,310 calories a day. Every 5 lbs of weight you lose you can redo this easy calculation and get your new estimated calories for weight loss.

As you can see this method doesn't take into account your height, your age, or your activity level. So it can only be used as a baseline and it will never be exact. Regardless I've still experienced success using this method, and it always winds up being not too far off from the estimates you will get from using complex formulas. This formula is best for sedentary individuals. Or sedentary individuals just starting exercise.

Another way to calculate your calories is to find your maintenance calories and then subtract 20% of calories from there. You may be wondering why we're choosing to take away 20% instead of 30 or 40% and that's because 20% has been found to be the ideal ratio for losing body fat without losing too much muscle. The easiest way to calculate your maintenance calories is to multiply your weight by 14-17. This helps take your activity level into account. Multiply by 14 if you're not active and by 17 if you're very active. And you can multiply by 15 or 16 if your somewhat in between. So I weigh 210lbs and I'm pretty active so I'll multiply by 16. This gives me 3,360 calories. Once I multiply by 20% that leaves me with a 672 calorie deficit. 3,360-672 = 2,688 calories. So with this method I am allowed to eat more than 350 extra calories per day for my high activity level.

For the final and supposedly most accurate way to calculate your required daily calories for weight loss is to use a calorie calculator. These calculators will usually use either the Mifflin-St Jeor equation or the Harris-Benedict formula to calculate your maintenance calories and then subtract roughly 500 calories to give you your weight loss calories. I'm going to include a link in the description for you to be able to access a calorie calculator that will give you your maintenance calories and your fat loss calories. When I do my calorie calculations I end up with 2632 calories per day. This turns out to be very close to my total that I got from multiplying my weight by 16.

I want to remind you guys one more time that regardless of which method you used this number is only a baseline. If you start with lets 2,000 calories, but notice that you aren't losing any weight after a week, drop by 300 calories and see what you get from 1700 calories over the next week. You have to reevaluate and readjust every now and then to stay on track.

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TIMESTAMPS:

#1 Best Pre Workout Meal: Bananas 1:19

#2 Best Pre Workout Meal: White Rice & Brown Rice 1:38

#3 Best Pre Workout Meal: Oats 2:07

#4 Best Pre Workout Meal: 100% Whole Wheat or Brown Rice

Pasta 2:26

#5 Best Pre Workout Meal: Whole Grain Bread 2:48

#6 Best Pre Workout Meal: Baked Potato 3:01

#7 Best Pre Workout Meal: Green Smoothie with Fruit 3:22

#8 Best Pre Workout Meal: Ezekiel, Turkey or Chicken Wrap 3:42

#9 Best Pre Workout Meal: Apples and Peanut Butter 4:06

#10 Best Pre Workout Meal: Power Bars & Protein Bars 4:36

People respond differently to eating before a workout. Some people can get a better workout if they eat before hand because of the energy that this food will provide. Meanwhile other people can't eat before their workout without feeling nauseous and it interfering with their performance. There is no set in stone answer for whether you should or shouldn't be eating before your workout, it all depends on what helps your perform better in the gym.

For this video lets pretend that you're the type of person that responds very positively to eating before a workout. The big question that you probably have is what should you eat to maximize your performance? I want to give you the 10 best proven pre workout foods.

1. Bananas - These are great because they're easily digestible, and provide your body potassium, which you'll be needing because I"m sure you're going to be sweating really hard during your workout. Any fruit before a workout could help, try mixing it in with some protein source such as fat free Greek yogurt.

2. White Rice and brown rice mix. This was always one of my favorite pre workout meals. You eat the white rice for fast easily digestible energy, and you eat the brown rice for slower digesting longer duration energy. When you have both your energy levels should stay high throughout your entire workout. Have this with some chicken breast or legumes

3. Oats. Oats are another slower digesting carb because they provide soluble and insolluble fiber. They also contain B vitamins which is the vitamin responsible for converting carbohydrates into energy. A good meal would be oats, some fruit, milk, almond milk, or water, and some protein powder.

4. 100% whole wheat or brown rice pasta. This is another one of my favorites something about pasta just gives you tons of energy. Throw in a solid protein source with the pasta and you'll killing it during your workout.

5. Whole Grain Bread. If you don't have time to cook this is a quick, easy, and convenient way to get your pre workout carbs in. You can have this with some hard boiled eggs for protein.

6. Baked potato. You can have a yam or a sweet potato as well, but the baked potato will be digested and available for energy faster than the sweet potato. You can have this with some fish or any kind of low fat protein that you like to eat with potatoes.

7. Green Smoothie with fruit. Whats a better way to go into your workout than with all of your micro and macro nutrients available for use. To make this smoothie just blend up some green veggies like kale, chard, broccoli, and spinach with some fruits. You can add a scoop of protein in this smoothie to have your protein needs covered.

8. Ezekiel turkey or chicken wrap. Ezekiel wraps are hard to work with, but if you heat them up before hand their more malleable. If you really hate how crappy Ezekiel wraps are regular multi-grain wraps will be okay too. Double wrap your turkey or chicken with two wraps to increase carbs if you need the extra calories and energy.

9. Apples with Peanut Butter. This meal is not the best pre workout meal because of the fat found in peanut butter, but if you really don't want to eat a whole meal having some apples with peanut butter can give you the energy you need for your workout. This meal is not for those people that take forever to digest their meals, because that peanut butter will still be digesting while you work out.

10. Power Bars and Protein Bars. Although this is not one that I would refer to as the greatest pre workout meal it could be a real life safer if you can't get to any real whole food. Power bars are good to give your body the carbs it needs for energy, protein bars are good for...you guessed it protein.

Now I want to real quick answer all pre workout meal timing questions.

How long before your workout you should eat these foods is another question that is very dependent on the individual. If you have a fast digestive system then you may want to eat your pre workout meal 30-60 minutes before your workout. On the other hand if food tends to take a while for you to digest you may

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This video is mostly about the nutrition component of building muscle and not so much about the working out. Let's start with the basics. There is a clean bulk and a dirty bulk. Clean bulking is when you eat food that will give you all the calories, energy, and amino acids you need to build muscle. Where as dirty bulking is when your eating plan allows for you to eat anything that will make you gain weight.

Muscle growth is a product of efficient nutrition and exercise habits. I am a big believer that once you get to more advanced stages of bulking, it is very difficult to bulk without gaining some body fat. This holds true even for clean bulking diets. I generally am able to maintain a low body fat percentage year round, but when I would do bulking phases even clean bulking phases, I would always put on some extra fat with the muscle. Everyone that I know that has done a bulking phase has experienced similar effects. So when you bulk up don't be afraid of putting on a little bit of fat, it is almost inevitable.

When trying to bulk up, especially for all you hard gainers out there, it is very important to make sure you are eating the right things, in the right amounts, and hitting the weights hard. If you really want to do a precise dialed in bulking plan, you're going to have to count calories until you learn how many macros and calories you're getting out of each meal. I'm going to give you an incredibly simplified way to do this, without using a calorie calculator. If you're a man trying to bulk start off by multiplying your weight by 18. And if you're a woman trying to bulk up multiply your weight by 16. We're going to use me as an example. I weigh 210lbs and I'm a man in case you were wondering so I would multiply 210 by 18 which would give me 3,780 calories.

Now, protein requirements while bulking don't need to be incredibly high. We want anywhere from 0.8-1 gram of protein per pound of body weight. Just to keep it simple lets go with 1gram. So 1g x 210lbs = 210 grams of protein. We want to keep fat relatively low while bulking so lets multiply my body weight x 0.3 which gives me 68 grams of fat.Take your daily protein intake and multiply it by 4 because there are 4 calories in every gram of protein. And your daily fat intake and multiply it by 9 because there are 9 calories in every gram of fat and then add these two numbers together. So 68x9 = 612 calories from fat and 168 x 4 = 840 calories from protein and when we add these numbers together we get 1,452 calories from protein and carbs. Now we subtract this number from my goal calories of 3,780 and we get 2,328 calories that have to be coming from carbs. We divide that number by 4 because there are 4 calories in each gram of carbs and we get 582 grams of carbohydrates. So my macros for bulking would be 210 grams of protein, 68 grams of fat, and 582 grams of carbs. If I want to add some fat and take some carbs away I can do that just keep in mind each gram of fat is 9 calories and each gram of carbs is only 4 calories. So for each gram of fat you add you have to subtract about 2 grams of carbs to stay within your allotted calories.

I would give this diet plan a shot for 3-4 weeks before re evaluating and adjusting. If you notice after three or four weeks that you haven't gained much muscle weight u can increase your daily allotted calories by 250 and then go back, do the same math that we just did, and find your new daily macros.

1. 4 slices of 100% whole wheat bread w/ 4 whole eggs + 2 servings of oatmeal + 1 banana blended in a shake. This was always the hardest meal for me

2. Post workout meal (immediately after my workout) - Protein shake with 2 scoops of protein + Cell tech hardcore shake

3. 30-45 minutes after than I would have 3/4 of a cup of brown rice w/ 6oz of chicken breast

4. 3/4 of a cup of brown rice w/ 6oz of ground turkey

5. 6-8 oz of Yams w/ 6 oz of whitening fish

6. 1/2 a cup of brown rice w/ chicken breast or ground beef

7. 2 scoops Casein protein shake with water and sometimes another serving of oats blended in

8. 4 am wake up from sleeping and have a shake with whole milk and 2 scoops muscle milk.

How I am still alive, I do not know. As you can see there are hardly any vegetables in the diet, because veggies will fill you up for a lot less calories. Remember when your bulking you want to eat a lot of calories, and that'll be impossible if you're full from a couple veggies.

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Intermittent fasting is a diet that many people claim can become a sustainable way of eating to stay in shape for life. So lets start by taking a closer look. It's a diet that cycles between a period of fasting and feeding. These cycles will vary depending on what type of intermittent fasting you choose to go with. There are so many options for fasting, so i'm just going to go over the popular ones.

Alternate Day Fasting or ADF is the first type of fasting that we will talk about. ADF involves a 24-hour fast followed by a 24-hour non-fasting period.

Another type of fasting is called the leangains method. The leangains method also known as the 16/8 method as implied by the name involves a 16 hour period of fasting and an 8 hour period of not fasting. Many people that follow the diet recommend that you skip breakfast, and then eat your first meal sometime around 1 pm and your second within the 8 hour window. However, this diet is claims to be just as effective no matter how you set up your 16/8 split. So you can start eating at 6 am or 10pm, it doesn't matter as long as you're done fasting 8 hours later.

Another type of diet within intermittent fasting is known as the 5:2 diet. It requires that you only eat 500-600 calories on two non-consecutive days of the week and then eat normally the other 5 days.

The warriors diet is another variation in which you do a 20 hour fast and 4 hour feeding. This basically works out to a long fast and one giant meal at the end of the day.

Out of these variations the 16/8 or leangains method is regarded as the most sustainable, easiest to stick to, and by far the most popular. It is recommended that you pick whatever time feeding and fasting times you want, but you should also stick to them consistently. This way your hormones can adjust to you new pattern of eating.

Intermittent fasting clearly expresses that fasting is very important, but you may be wondering why? What exactly does fasting do for our bodies? Well certain studies suggest when you fast, human growth hormone levels go up and insulin levels go down. When insulin levels are down your body has direct access to fat stores so it will burn significantly more fat. Also when growth hormone is up you will also burn more fat and build more muscle. Your body’s cells also change the expression of genes and initiate important cellular repair processes.

If performed as intended

It's benefits include prevention of type 2 diabetes

Lower insulin resistance

Reduction in inflammation

Improved Heart Health

Decreased risk of cancer

Increase productivity due to evolutionary adaptations that occur when fasting

Improved Brain Health

Improved clarity of thoughts

and can make us live longer

Okay so now that I've given you all the nuts, bolts, and benefits of intermittent fasting let me tell you all of my thoughts on this diet. When diet's suck I'm the first to say they suck, but to be honest intermittent fasting follows many principles that I agree with.

First of all It's simple, which I love. If you watch my videos you know that I like simple. One of the major reasons people don't change their bodies is because they get stuck in analysis paralysis. It's also known as information overload, or just thinking that you don't have enough information to get started right now. And the only time you can really change your body is right now. The 16-8 method makes it easy to start the plan. It also doesn't require a lot of meal prep and it can fit into anyone's schedule because you can pick which hours you eat. You don't have to eat 6 meals a day so you don't have to sneak food in your mouth while your boss isn't looking. Convenience is another big plus in my book.

Fasting has proven again and again to have amazing benefits for your digestive health, recovery, and body composition. Working out in a fasted state as I suggest in many of my videos helps you burn way more fat than working out after being fed.

Problems:

My biggest problem with this diet is that there are people saying stupid things like calories in/ calories out don't matter on this diet. This is an incredibly stupid and naive statement to make. When the only reason why this plan generally works is because of calories in and calories out.

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Timestamps:

Post Workout Nutrition: 0:20

Calories After Workouts: 1:07

Anabolic Window: 1:19

Building Muscle Meal Examples: 3:01

Burning Fat Meal Examples: 3:47

Extra Calories: 4:30

Let me start by explaining a little about post workout nutrition. The post workout period is a crucial time for you to get the proper nutrients into your muscles. During a workout especially one that involves weight training, we are breaking down lots of muscle tissue. So your muscles need protein because as you know the amino acids that make up protein are the building blocks for your muscles to repair themselves. However, your muscles aren't the only thing taking a beating during your workout. Glycogen stores within the muscles and throughout the body are depleted during your workout as well. These glycogen stores need to be replenished to assist with recovery and prepare you for your next workout. If you're looking to burn extra fat then you may want to wait a little while after your workout to consume carbs so your body can continue burning fat.

A big question that people have about post workout nutrition is how soon after your workout should you consume calories. And there are two answers that people go by today. The science answer and The Bro Science Answer. According to Bro Scientists there exists a thing called an anabolic window. This "Anabolic Window" lasts up to 30 minutes after your workout. And about 5 years ago when I was in college me being the bro scientists that I was, I believed in the Anabolic Window. I believed in it so intensely that during these times I would go to they gym still full from a huge meal, work out, then drink a protein shake, followed by a cell tech hardcore shake. A few times I even puked, so then I would drive home as quickly as I could, make a new shake, and drink it within that 30 minute window.

I have since learned that the real science does not really point to an anabolic window. It seems like all of its support comes from supplement scientists and the bro scientists that learn from them. I'm not saying that you can't have supplements or stuff food down your throat directly after a workout, but what I'm saying is that you really don't have to. As long as you end up getting the same amount of calories throughout the day, eating a meal an hour or hours after your workout will have the same effect. In fact your body is going to be in a muscle growth and repair cycle for 24-48 hours. Also if you're trying to strictly burn fat, then not eating a meal for an hour or so after your workout will leave your body no choice but to use its own fat stores. With an elevated heart rate after exercise this could make a difference in regard to fat burning.

Okay now that the anabolic window is out the way, I want to provide a few post workout meal options. Nutritionists constantly agree that whole real food will always produce better results than supplements. So I'm going to give you an example of what your plate should look like if you're trying to build muscle, and what your plate should look like if you're trying to burn fat.

If you're trying to build muscle your plate should include a starchy carb, 1-2 fists of green veggies, and a source of protein. If you eat meat then chicken breast or low fat fish is a good choice after a workout. If you don't eat meat then you can mix in some beans, peas, hemp seeds, chia seeds, or flax seeds. As far as carbs are concerned I recommend you have starchy carbs over fruits because starchy carbohydrates are more likely to be stored in the muscles as glycogen Where as fruits are used for energy immediately. Examples of good starchy carbs include brown rice, quinoa which is great for vegetarians just make sure you rinse it before cooking, sweet potatoes, buckwheat, Oats things like that. And for green veggies I highly recommend broccoli because broccoli has something known as indole 3 carbinole in it also known as IC3. IC3 has been linked to temporarily lowering your estrogen which could help your gains post workout.

If you're trying to lose weight or burn body fat and you want to eat a meal immediately after your then I would hold my carbs off until my next meal. This way you can consume those starchy carbs in your next meal and allow your body to continue burning body fat while recovering from your workout. So you're post workout plate would still have the green veggies, the protein source, and instead of the carbs you can have some additional fat like coconut oil.

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Military Diet

The 3 day military diet

3 day military diet

Lose 10 pounds in 3 days

Lose 10lbs in 3 days

lose weight without exercise

how to lose weight without exercise

The military diet is a 3 day diet plan that claims that it can make you lose 10 pounds in 3 days. So I'm sure many people are wondering if this plan will actually work or not. Let's start by discussing the details of this plan:

On Day 1 Breakfast is

1/2 Grapefruit

1 Slice of Toast

2 Tablespoons of Peanut Butter

1 cup Coffee or Tea (with caffeine)

Lunch is

1/2 Cup of Tuna

1 Slice of Toast

1 cup Coffee or Tea (with caffeine)

Dinner is

3 ounces of any type of meat

1 cup of green beans

1/2 banana

1 small apple

1 cup of vanilla ice cream

Day 2

Breakfast is

1 egg

1 slice of toast

1/2 banana

Lunch is

1 cup of cottage cheese

1 hard boiled egg

5 saltine crackers

Dinner is

2 hot dogs (without bun)

1 cup of broccoli

1/2 cup of carrots

1/2 banana

1/2 cup of vanilla ice cream

Day 3

Breakfast is

5 saltine crackers

1 slice of cheddar cheese

1 small apple

Lunch is

1 hard boiled egg (or cooked however you like)

1 slice of toast

Dinner is

1 cup of tuna

1/2 banana

1 cup of vanilla ice cream

So will this diet work? Depends on what you mean work. Will it make you lose weight? Yeah it'll make you lose weight. Don't get too excited yet let me explain.

For day one the military diet claims to give you 1400 calories, but unless you are going to be pan frying a very fatty piece of meat, according to my calculations that number is closer to 1300 calories. On day 2 they say that you get 1200 calories and on day 3 they claim you get 1100. Both of these numbers seem accurate and match what I came up with.

I don't know how much you know about calories, but all of these numbers are pretty low. In fact this is a very low calorie diet, and that is the ONLY reason why it works. It has nothing to do with the food they tell you to eat, or how the meals are organized, it works simply because of being so low in calories. And when I say that it works I mean unless you weigh under 120lbs your going to lose weight on this diet. That's not necessarily a good thing.

This diet is basically a high protein, low calorie diet which is nothing special. As long as you spend three days eating under 1200 calories you will probably lose weight Military diet, atkins diet, standing upside down on your head diet. You're going to lose weight almost no matter what you eat if the daily totals are that low. The military diet demonstrates this with the poor nutritionless meals they recommend.

Common sense should tell you this is definitely not a healthy eating plan.The acsm or american college of sports medicine also does not recommend that you go under 1200 calories if you're a woman and not under 1800 calories if you're a man. They proceed to say that self starvation will actually slow your metabolic rate significantly. So almost all men and most women will be slowing their metabolic rate during this diet.

Which brings me to one very important question for you: what happens after the 3 days? You're just going to take the results you earned, put them in your pocket, go pig out and call it a day? What do you think happens at the end of these 3 days of deprivation. Or were you really under the impression that you would keep the weight off. Why don't you just start brushing your teeth for only 3 days, and showering for 3 days. I mean I'm sure the rest of the time you should smell fine.

Also you probably won't lose 10 lbs in the three days. I'm willing to bet that claim came from a very heavy man that was used to eating a lot more. So most men and especially women will probably not lose 10lbs in the 3 days. And to top that off a lot of the weight lost will be muscle and water weight. I'm pretty sure people go on diets to lose body fat...yeah

Getting your body to look the way you probably want it to look does not take 3 days. Just like smelling clean doesn't take only 3 days of effort. You have to put in a consistent effort every day to stay clean, the results from showering don't last forever. So to answer your question once and for all, can you lose weight on the Military diet yes. And you can also lose weight from eating 240 pieces of gum per day.

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Timestamps:

#1 Create a calorie deficit 2:25

#2 Eat meat and green vegetables 2:44

#3 Avoid sugar 3:09

#4 Exercise 3:54

#5 Stop falling for magic fills/fake promises 4:40

How to Lose Belly Fat

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How to burn belly fat fast

You can't lose strictly belly fat or burn fat from any other specific isolated part of the body. Fat burns away from your whole body evenly.

So lets re phrase the question. When you say you want to lose belly fat, you're really saying you want to lose body fat. And when you say you want to lose body fat you're literally saying you want your body to use its own fat for energy. So the real question your asking is, How do I get my body to start using its own body fat for energy? And If you've tried and failed at burning your belly fat before I'm sure you may be wondering if it's even possible for you to lose this belly fat.

Well I'm going to prove to you that it "is" possible and you can do it. I'm going to use a hypothetical example to prove my point: If somebody that is overweight, gets stranded on an Island with no food and is starving:

1 Their body would only be using stored body fat for energy because no other energy would be available. There's nothing to eat.

2 If this person "starved to death" he/she wouldn't die overweight, this person would be severely underweight.

Now I"m not saying that I want anyone to starve themselves, but instead I'm using this example to show you

1. It's possible for anyone and everyone to burn body fat down to a very low level

2. And to gain access to our fat stores and begin using fat for energy we need to be sure that we limit other energy options for our body to choose from. Our body loves using carbs and glycogen for energy. That's why so many low carb diets work. It's important that we don't eliminate carbs completely because we will run into all kinds of problems. However it is also very important to limit them to gain access to our fat stores.

5 Failproof Steps:

1. Create a calorie deficit. You have to eat less calories than you burn. You can do that by eating less or burning more through exercise. Anyone that tells you that you don't have to limit calories when trying to lose weight and burn body fat is telling you that you that the laws of physics and mathematics don't apply to you.

2. Eat Meat and green Vegetables. Why do I say eat meat and vegetables. Well because Meat is protein, and your body does not prefer protein as its main source of fuel. So eating protein within a reasonable amount won't block you from burning fat. And green veggies are very low calorie, and give you almost all of the micro nutrients you need.

3. Avoid sugar. Including fruit, and try to limit starches only to workout days. The best time to have your starches is after your workout. If you feel depleted then throw in some starches for breakfast and/or before your workout in addition to those that you have after working out. On days that you don't workout don't eat any starchy carbs. Carb cycling like this is the most effective way that I have ever found to burn massive amounts of fat.

4. Exercise. We want to accomplish two things with exercise when trying to burn fat,

1 we want to build muscle through weight training because muscle burns fat even at rest.

2 We want to get our heart rate up by exercising at high intensities to create more of a calorie deficit.

I recommend at least 3 days a week of weight training with the goal being to progressively increase the weight load, hit failure, and increase muscle mass. I promise you ladies, it's not that easy to get jacked by lifting weights.

I also recommend at least an additional 3 days a week of cardio, preferably hiit, and first thing in the morning on an empty stomach. If you can't do it first thing in the morning on an empty stomach do it at the end of your weight training workouts.

5. Take MASSIVE ACTION! Stop looking for the magic pill, stop looking for the easier way out, stop falling for bullshit promises from less ethical people in my industry. You're not going to beat nature. To get the results you want it comes down to choice.

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cardio before or after weights

cardio after weights

cardio before or after lifting

cardio after lifting

cardio before weights

cardio and weight training

Burn fat fast

lose fat fast

cardio for weight loss

In today's video I am going to be talking about if you should do cardio before or after weight training. This question is most often asked by people looking to get the most amount of fat burn out of their cardio program. Obviously we would like to do that without sacrificing precious muscle mass.

Since we're trying to get to the bottom of the most effective way to time our cardio program. We want to make sure that doing the cardio is actually burning fat. Doing the cardio before your workout, unless you're working out on an empty stomach, is going to burn a mix of carbs and dietary fat. That means that you're essentially going to be burning what you ate earlier that day during your cardio workout not fat. In fact it'll probably take you a full half hour to just start burning body fat especially with steady state cardio.

The other downside to doing cardio before a workout is also related to the fact that we're going to be burning the food we ate instead of fat. The food we ate, and the stored glycogen from previous meals was going to be valuable fuel for a beast mode workout. All I got to say is good luck with those squats after an hour of running.

You're probably already thinking that cardio after the workout is the only way to go, but I haven't even mentioned the biggest benefit to doing it after rather than before. You see when you're doing cardio usually your goal is to burn body fat, and glycogen is like brick wall between you and you're goal. Imagine that there's a very busy highway and every car on this highway represents glycogen. There's a cross street with a yield sign where cars are trying make a turn and get onto this highway. These cars represent your fat cells. While all the glycogen "cars" are zooming by the fat cell "cars" are just sitting there at the stop sign waiting their turn. Occasionally a fat cell "car" gets through, but for the most part when the glycogen cars are around the fat's not getting through.Finally once there are no more glycogen cars the fat cell cars start going through one after the other at a much faster rate.

What all that means is that your body, which in this case is the highway prefers to use glycogen for energy. Meaning if you do cardio before your weight training you're probably going to be using mostly glycogen to supply the energy. Fat cells on the other hand will be at the "stop sign" and will get used here and there at a low rate. Once all the glycogen is gone that's when we start burning fat at a faster rate. Well how the heck do we get rid of all that glycogen?

Glycogen happens to be the body's go to fuel when lifting weights, and whats even more awesome is that when you weight train glycogen is converted used for energy in mass quantities. So you're going to burn right through that glycogen quick. After an hour or so of intense weight training you will have probably depleted the majority of the glycogen in your body. This means that directly after the weight training would be an ideal time to start cardio because now you're body will have no choice but to burn fat at a higher rate.

If you still only want to do cardio before you're workout then just understand that your going to run into a couple roadblocks. The major one is that your strength and energy levels are going to be depleted if you do a full out cardio session. The only time to do cardio before a workout is as a warm up at a low intensity. You don't really need longer than 10 or 15 minutes to warm up.

Whether you do a HIIT workout or a steady state cardio workout you're still going to burn more fat after weights because you'll be in a glycogen depleted state. I prefer a HIIT workout because you can usually get the same if not better results than steady state cardio in half the time. An example of steady state cardio would be jogging on a treadmill, where as an example of HIIT cardio would be sprinting or boxing at a high intensity. Again you'll burn more fat doing either one directly after weights, but I just prefer HIIT, it saves time.

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In today's video I will be discussing which muscle building supplements I was taking and I will also reveal which ones are useful and which ones are useless. Before I get started I would like to say something that will be a reoccurring theme throughout this video. Can supplements help? Yes. Do you need them to look the way you want to look? No. Supplements are just there to save time and maybe account for 5% of your results...Maybe...Probably not. On that note...here we go

First up is protein powder. So many times I've been asked by people that don't know about what it takes to build muscle if I take protein shakes. As if it's so potent that if you drink a couple shakes your muscles will swell and get enormous. This is obviously far from the truth. The truth is that the most common type of protein powder used is whey protein powder. And whey protein is derived mostly from cows milk. So if you know that you're not going to get huge muscles from drinking cow's milk and eating cheese all day then what makes you think that you're going to get huge muscles from drinking protein shakes?

Also this brings about another point. There are people out there that think that protein shakes are unhealthy, but those same people are drinking milk and eating dairy products. Which means that you're getting you're dose of whey protein anyway. If you hate whey protein so much then you can get egg protein, plant protein, and many more. But I promise you that whey protein is not that bad.

I always liked 100% gold standard whey protein by optimum nutrition. And by the way I'm not sponsored by any supplement company. The gold standard protein has been voted number one by meat-heads everywhere so i tried it, liked it, and it worked well for me. But honestly any other protein powder would've have probably served fine as a meal replacement.

BCAA's or branch chain amino acids are really great at keeping your body anabolic which means building muscle. The opposite of that would be catabolic which means breaking down muscle. It's great to take some BCAA's pre or post workout and before bed would be a really great time to take some. Taking Branch chain amino acids can help increase protein synthesis.

Creatine is great to boost your strength and break through plateaus. Many times it does give you a bloated appearance because it will cause you to retain more water. However, this will give you a boost of energy and strength and get you working out harder. There's different types of creatine. Creatine Monohydrate is the basic kind that has been researched the longest and has had great effects on me. Kre alkalyn is another type of creatine that you don't have to cycle. Kre alkalyn never worked for me, but I know some people that love it because it's supposed to give you all the benefits without the water retention. If you wan't to get huge and don't care about bloat get some cell tech hardcore. Always made me gain like 10lbs. Cell tech hardcore is probably not the healthiest, but bodybuilding's hardly about health anymore, its about the gains right!

Next take a Multi-Vitamin/multi mineral supplement. Because if you're American chances are you're not getting your vitamins from fruits and veggies.

Fish Oil is great for the joints and prevents heart attacks. So take it.

Beta alenine and L arginine are all you really need for a pre workout. occasionally you should throw in a pre workout or nitric oxide supplement to do an intense workout, but if you take pre workouts all the time they lose their effectiveness in amping you up. L Arginine will help give you a huge pump and beta alenine will lower lactic acid buildup in the muscles. Which is pretty much all you need.

List of things you shouldn't be taking:

Fat burners joke industry and dangerous

Pre workouts with dosages way over what you need for the day. Trainer story.

And pretty much anything else I didn't mention today.

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How much protein do you need to build muscle

Bodybuilding Bro's have researched the answer to this question since the dawn of the first meat head. For anybody looking to build muscle it seems the number one question on their mind is how much protein do I need? This question would be a lot easier to answer if the supplement industry would stop trying to have protein come out of our ears.

Before you fall for the trick that you need tons of protein to build muscle faster, understand that getting anything past 100% the amount of protein that you need will not speed up results at all. So even if you eat twice the amount of protein that your body needs you won't gain more size due to the fact that your muscles had extra protein for repair.

The USDA recommends that for the average person you need .4 grams of protein per pound of body weight. Now keep in mind this is for people that are inactive, and not a recommendation for people that are doing weight training especially at a high level. When you are doing weight training you're purposely attempting to tear and break down muscle tissue. So you need more protein to repair all the damage you cause. This is where my research took me next.

After all my research I found that if you are doing resistance training you need to eat anywhere from 75% to 100% of your body weight in grams of protein. So that's .75-1 gram per pound of body weight.

Now that I told you what the research has said I would like to add my opinion on the topic. As long as you're lifting weights for a couple hours a week and you're goal is to gain muscle just eat 1 gram of protein per pound of body weight. That has been what has always worked for me.

But what about kidney disease. There has been a lot of negative associations with high protein diet due to claims that such diets cause kidney disease. Well I'm here to tell you you've been fed a lot of lies. The truth is that there are no studies showing harmful effects of protein in people who don’t have kidney disease. Did you get that guys 0 studies 0.

The two main risk factors for kidney failure are high blood pressure and diabetes. A higher protein intake improves both. So even if the increased protein has a harmful effect on the kidneys (which there is no evidence of), it appears to be outweighed by the beneficial effects of lowered blood pressure and blood sugar.

That being said There is still almost never a reason to go above 1 gram of protein per pound of body weight. Don't forget that protein can still be stored as fat just like any other macro nutrient. So going too far above 1 gram of protein per pound of body weight may result in gaining fat.

Try to have a lot of protein in both shakes and meals directly after your workout. Because that is one way you can actually increase protein synthesis. You can have a shake and have a meal 30 minutes after the shake. Don't worry chances are you're body will use all this energy and not store it as fat.

Protein is the macronutrient that our body uses to repair broken down muscle tissue, but that does not make it the most important macronutrient for building muscle. For me personally Carbohydrates played the biggest impact on whether I would build muscle or not. If I did not have a ton of carbohydrates every couple hours my body would become catabolic and would not build muscle so effectively. I would have days with more than 400 grams of carbs to put on muscle, and counting protein was something that I never did when I actually learned that building muscle on my body had a lot more to do with carbs. You may not build muscle like I did from carbs, but understand that every macronutrient is extremely important when building muscle, not just protein.

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