This is not a promotional video!
Step 1: Subscribe to My YouTube Channel & Like My Facebook Page
Step 2: Watch the main training on intermittent fasting for fat loss:
Step 3: Watch This To Figure Out How To Calculate & Track Your Macros (bonus training)
I’ve essentially combined 2 guides into 1 in this free training course.
This is my other training course called the ‘Fundamentals of Fat Loss’ that I decided to throw in as a thank you for subscribing 🙂
Part 1: Finding Your TDEE or Maintenance Calories
Part 2: Finding Your Caloric Deficit
Part 3: Finding Your Macros
With whatever calories you calculated from the video above, you’re going to want to divide those calories into macros (protein, carbs, and fat).
This step is essential for your fat loss success.For this example, we will use Bob, who weighs 200 pounds and is lightly active.
He needs to eat 2250 calories to lose weight at a safe, yet aggressive pace.Note: This is how we calculated his calories.1. Find maintenance calories (TDEE):200 x 15 = 3000 calories 2. Calculate a 25% caloric deficit based on maintenance calories:3000 *.25 = 7503000 – 750 = 2250 calories
Eating 2250 calories is a 25% caloric deficit for Bob based on his maintenance calories.Let’s figure out how to divide those calories into good macro nutrient ratios to build an awesome physique.First up is protein.To find this, simply multiply your body weight by 1. 200 lb x 1 = 200 g of protein.Easy enough…Now, we will have to subtract these 200 g of protein from your calories.There are 4 calories per gram of protein and for carbohydrates as well.Therefore, do the following:200 x 4 = 800 calories from protein.Subtract this from your caloric deficit.2250 – 800 = 1450 caloriesWe now have 1450 calories left over.We still need to divide these calories into carbs and fat.For fat, we’re going to use 0.25 as our multiplier.200 lb x 0.25 = 50 g of fat.There are 9 calories per gram of fat so now we have to subtract it from our remaining calories again.50 x 9 = 450 calories1450 – 450 = 1000 caloriesThe remaining calories that we have (1000) will come from carbohydrates.1000/ 4 = 250 g of carbohydratesFinally, for this 200 lb male, our macros are:200 g of protein250 g of carbohydrates50 g of fatCalories: 2250 Now that you have your macros, your next step is to download the MyFitnessPal App.
Watch the video below to continue.
Part 4: Setting Up MyFitnessPal
Part 5A: Tracking Foods Using MyFitnessPal
This is the scale I use for tracking my macros. I always get questions about it:
Part 5B: Tracking Foods Using MyFitnessPal
Part 6A: Sample Meal
Part 6B: Sample Meal 2
By no means is this a meal plan, nor, should it be meals that you should copy.
These are just examples of what I eat on a regular basis.
They keep me satisfied throughout the day, and I do recommend them.
With tracking macros, you can really have anything you’d like so long as it fits your macros.
Step 4: Download ‘the Fundamentals of fat loss’ pDF (Optional)
*Note: The link inside does bring you back to this page for the MyFitnessPal Training Portion.
Step 5: Check Out My Results!
Step 6: Ask me any questions you have
Seriously, email me at firstname.lastname@example.org for any other questions you may have.
I do respond as often as possible.
I also do work with clients to help them transform their bodies and become former fat boys like myself 🙂
Whether you’re interested in online-coaching for fat loss, have questions about the lessons above, or want to debate me on why Lord of the Rings is the best trilogy of all time, just email me at email@example.com
Message from Christian Pinedo
Thanks for downloading my guide!
This guide has helped hundreds start their fitness journey, so I’m confident that if you follow what I’ve taught you today and what I will teach in the future, you too will be another successful student.
Keep an eye out for my email tomorrow as I’ll be sending you some more great information to help make sure this works for you.
Talk to you soon,
Please Note: The author of this site is not engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained within this work are not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention. You are liable for any injuries or ailments received from any information or suggestions within this blog, even though we suspect you will have none!
* Your Results May Vary & Are Not Gauranteed