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How Many Calories Should You Eat? · SOTA Personal Training Podcast

• 0:01
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:04
  Podcast. We help busy adults get strong
• 0:07
  and fit and stay that way for a really long time.
• 0:10
  I'm coach Sean here with coach Phil.
• 0:11
  How we doing, Phil? I'm good.
• 0:13
  How are you? I'm great today.
• 0:15
  How many calories should you eat?
• 0:18
  Very simple question. We're going to break it down for
• 0:21
  you. Go ahead, Phil.
• 0:22
  I know you got a kind of outline for this one.
• 0:24
  Yeah, let's simplify things. If you've ever Googled, you
• 0:27
  know, how many calories should I eat?
• 0:29
  You know, or you talk to your, your neighbor, your, you know, a
• 0:32
  relative. Is it 1200 calories?
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  Is it 1000 calories? Is it 2000 calories?
• 0:36
  You've heard all sorts of different things.
• 0:37
  It gets really complicated really quick.
• 0:40
  And so we're just going to like boil it down to like a really
• 0:42
  simple way to to figure out what that range is so you can start
• 0:46
  building some awareness because that is the first step.
• 0:49
  Anytime someone wants to do something, whether it's lose
• 0:51
  weight or, or, you know, fat loss or it's building muscle or
• 0:55
  it's just I want to maintain, we have to have some idea of how
• 0:58
  much we should putting in our body and how that works with our
• 1:01
  metabolism. Yeah.
• 1:03
  It's funny, 'cause like one of the first bullet points that I
• 1:05
  wrote down, like guys, Phil's got like an official outline and
• 1:08
  I've got like some scrap points here that looks like a wrapper
• 1:12
  wrote it up or something on like a piece of paper, right?
• 1:14
  And so like, what my first like thing that I have written down
• 1:17
  on here is like cut versus bulk versus recomp right?
• 1:22
  Now, these are like, you know, this is bodybuilder lingo,
• 1:25
  right? It was just funny 'cause I was
• 1:27
  thinking of like one of these old school bodybuilders that I
• 1:30
  used to follow. He said this thing, he's like,
• 1:33
  you should always either be cutting or be bulking.
• 1:37
  There's nothing else. You should never be trying to
• 1:39
  live and just stay the way you are essentially, right, Which
• 1:41
  is, you know, for most people out in the general population,
• 1:44
  it's like, OK, that's a little too extreme.
• 1:47
  Yeah, Yeah. But.
• 1:48
  You know, it is funny when like some people lean into that, that
• 1:51
  lingo and they'll be like, I'm going on a bulk or a cut and
• 1:54
  it's like, you know, 50 year old dude.
• 1:56
  And it's just funny to lean into the lingo.
• 1:58
  But basically that's what they're talking about is are you
• 2:00
  in maintenance? Are you in a slight surplus or a
• 2:02
  deficit? Because your body has things
• 2:04
  differently in those three areas and you're in one of the three
• 2:08
  really, never really truly in maintenance, but being close to
• 2:12
  it is sometimes the goal. Yeah, like we could get into the
• 2:14
  weeds there, but but, but yeah, yeah, we.
• 2:16
  Should hold off doing that. Yeah, we've so.
• 2:19
  So, yeah, what we'll do today is we'll talk a little bit about,
• 2:22
  you know, the confusion, what's the real issue with this stuff?
• 2:24
  What a really, really short piece about what calories are,
• 2:28
  what they're doing, the things that'll change or the three big
• 2:32
  factors that'll change calories the most, which has to do with,
• 2:36
  you know, our, how our bodies shaped, how people get it wrong,
• 2:39
  a bunch of other things. So we will share like an exact
• 2:42
  like number just to kind of give you an idea what that is to
• 2:45
  simplify, but let's kind of jump into the the meat and potatoes,
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  no pun intact. There you go.
• 2:52
  Yep. And this is the first punter,
• 2:53
  first metaphor of the day. Yeah, well, again.
• 2:56
  So you know the idea. OK You know when we're counting
• 3:00
  calories or when we're thinking about how many calories we want
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  to eat? Obviously the reason that you do
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  this is because you're probably trying to change your body in
• 3:07
  some way, shape or form, or maybe you are just trying to
• 3:10
  make sure you maintain the way it currently is for as long as
• 3:13
  possible. But for the most part, like
• 3:15
  we're trying to change something, OK.
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  And you know, for most of our listeners, it's going to be more
• 3:20
  focused on, I want to burn body fat just because that's the most
• 3:22
  common thing, you know, you know, there are individuals as
• 3:25
  well who it's, it's no, I want to build as much muscle as
• 3:28
  possible. That's the goal.
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  And then, you know, quite a few as well.
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  It's I'm going to do both. I'm going to try to build a
• 3:32
  little muscle and burn body fat, right?
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  But so first you kind of have to define what are you trying to
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  do, you know, and if if it is, if burn body fat is the main
• 3:43
  goal, right, which it is for most people typically, then you
• 3:48
  know that that's that word cut that we just said.
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  You know, you're you're in a deficit.
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  You need to be in a slight calorie deficit on average.
• 3:54
  OK, now I know we'll get pushed back because like sometimes, you
• 3:58
  know, we talk about a calorie deficit on here so often and
• 4:02
  there's a lot of psychology that goes into like trying to, you
• 4:05
  know, be in a calorie deficit and all that stuff, right?
• 4:07
  But just like mathematically speaking, if you want to lose
• 4:10
  weight on the scale, you need to be eating less calories than
• 4:14
  you're burning, right? And the way you make sure that
• 4:17
  weight is body fat is you eat enough protein and you do enough
• 4:20
  strength training to maintain your muscle mass to make sure
• 4:23
  you're losing body fat. Just from like a basically a
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  mathematical standpoint, like a calorie deficit is required
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  basically to be be burning body fat to be losing weight in any
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  shape or form. You know, so that's kind of like
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  what we're shooting for for most people.
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  Like a lot of times, if we answer the question, you know,
• 4:40
  how many calories should you eat, it's probably from a
• 4:44
  perspective, often times of we're going to put you in a
• 4:47
  slight calorie deficit. Yeah.
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  You know, not a major calorie deficit.
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  Like let's say 2500 is what maintains your body weight.
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  We might drop you to 2200, you know, But that's the way we
• 4:57
  answer this question a lot of the times, yeah.
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  And it's definitely not a perfect science, right?
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  What adds to all that confusion is is like, do I use the apps?
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  Do I? Do I just do I eat intuitively
• 5:10
  do is try to eat clean all this and that that's hard.
• 5:12
  We're not going to talk about those methods really.
• 5:14
  We're just kind of getting into the here's here's why it works
• 5:17
  and how it works so that you can have some more of that
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  awareness. Because yeah, the real problem
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  is I just want the number, right?
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  And just to backs up a little bit is I think people think I'm
• 5:29
  always in a deficit, always seems like I'm trying to eat
• 5:31
  less than what my body needs. And I invite all of you to think
• 5:34
  about framing that a little bit differently and say, well, I'm
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  just eating for my goals right now.
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  Like you're not perpetually eating in a calorie deficit
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  forever. Eventually you hit your weight
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  goal if you can do it consistently.
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  So the things we're going to share here are going to help
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  that so. And obviously, as as many of you
• 5:51
  can probably imagine, you know, I think most of our listeners
• 5:53
  are fairly well educated in terms of health and fitness.
• 5:56
  We're trying to take it to that next level.
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  But like, you know, if you just said Phil, like eating in a
• 6:01
  consistent calorie deficit, but we're not talking about massive
• 6:04
  swings up and down, you know, we're talking about just just
• 6:07
  barely under your maintenance number, so to speak on a just,
• 6:11
  you know, day in and day out basis.
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  You know, we're not talking about going on a A7 day fast,
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  you know, or something crazy like that, right.
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  Yeah. In general, don't do that unless
• 6:19
  you have like a spiritual reason to do it, right?
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  Or you're doing a colonoscopy. But no.
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  And even that's not seven days, right.
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  But so, you know, we're we're, we're talking about doing this
• 6:30
  in a healthy way. Yeah, Yeah.
• 6:33
  Go ahead. So, yeah, right.
• 6:35
  For this problem, everyone wants that number.
• 6:36
  Like, what do I do? I just want to be told what to
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  do so I can get these goals. And as always, the answer always
• 6:42
  depends because that's kind of like asking like, OK, how much
• 6:45
  gas do I need? Well, how far are you going?
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  Right. How what does our activity look
• 6:49
  like? So, you know, calories, right?
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  They're the energy your body needs to to do things, survive
• 6:54
  and move and all of that. So it's broken down to total
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  calorie burn usually in like 3 big areas, just one really small
• 7:02
  one. But first that basal metabolism,
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  which is largely genetics and lean muscle mass.
• 7:07
  That's you can't really change it too much.
• 7:09
  You can through some strength training but it's not it's not
• 7:12
  as big of a a change as you'd see through diet and lifestyle.
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  If you train with Coach Blake, you can put on 50 lbs of muscle
• 7:17
  mass well, in two to three weeks.
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  So you can change that. OK, All right.
• 7:22
  I'm kidding. Kidding.
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  We love you, Coach Blake. So that's the stuff like your
• 7:25
  basal metabolism is that's how many calories you burn if you
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  laid in bed all day just existing, right?
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  Just staying alive. I almost broke out the song on
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  that one. The next one is activity.
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  So this is your steps, your workouts, like things that are,
• 7:40
  you know, intended and intentional exercise.
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  And then you have lifestyle. That's jobs, kids stress
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  everything you're not doing. That's that's not, I guess,
• 7:50
  activity. They call that neat, non
• 7:51
  exercise activity thermogenesis. So that's when you're what how
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  many calories are you burning? Just given what life looks like
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  when it's not intentional. So it's basically those three
• 8:00
  things. It's a very small portion that
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  has to do with if you eat more protein versus carbs, fats, but
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  it's small enough we're not going to talk about it.
• 8:07
  No, Yeah, yeah. So I mean, that's, that's
• 8:09
  really, it's those things. They all have a number on a
• 8:12
  adjusting scale every day throughout the week and
• 8:15
  different seasons of life. But it's that simple really.
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  And that's what we often will use to try to give some of these
• 8:21
  recommendations. There's a million calculators.
• 8:23
  I'll share some at the end, but. Yeah, like that was going to be
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  one of the big points I wanted to talk about is what does
• 8:28
  affect how many calories we burn because obviously, you know, to
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  answer the question of how many we should be taking in.
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  So how many, how do we do? How many do we burn every day?
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  And you know, I think both of us would agree that you can't
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  change it that much. You know, you can't do that much
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  to change how many calories you're going to burn on a
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  day-to-day basis. You know, you could run on, you
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  could you could move on a treadmill all day long.
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  You could sit there and take every meeting of your day from a
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  walking treadmill, you know, and get 30,000 freaking steps and
• 8:57
  yes, you'll burn more, right? You'll burn more right?
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  You can strength train, add a little muscle mass, you'll burn
• 9:03
  more OK, but it's it's probably not going to be hugely
• 9:08
  significant, you know, and. Now if we don't talk, now, if we
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  don't change something with nutrition, if there's a goal,
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  because you can always out, but you can't out train a bad diet.
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  Yeah, that's a shame, right? Which is true.
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  You know, you can. We've talked about this.
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  You know, you can eat 1000 calories in 5 minutes, Yes.
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  Less if you're really want to, yes.
• 9:28
  Exactly. Ask Joey Chestnut, Do.
• 9:31
  You know who, you know who that is?
• 9:31
  Yeah, absolutely. Yeah, yeah.
• 9:33
  Those, oh those hot eating, hot dog eating consciousness are
• 9:36
  sick. So OK, cuz they wouldn't do what
• 9:38
  they would pound like 70. It was like 70, 2 hot dogs and
• 9:43
  many Yeah, yeah. I mean, from a caloric
• 9:46
  standpoint, let's tangent on this real quick.
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  So we have to, Yeah, it's pretty sweet because like, I mean, I
• 9:51
  don't know each of the I, I, you know, this is gonna be the first
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  time I've ever used the word Wiener on this podcast, I think.
• 9:56
  Well, that's a darn. Damn shame.
• 9:58
  The Wiener itself? The Wiener itself?
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  How many calories is the Wiener right?
• 10:02
  Probably 100 and 5200 calories depending on the size of the oh
• 10:06
  boy. 100 and. Fifty 150 calorie Wiener OK yeah
• 10:10
  and then the bun let's call it another 200 let's even go we'll
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  go 300 calories per dog that's. Right.
• 10:17
  I don't know, maybe they're different for the eating
• 10:18
  competitions. Maybe they can't be that big
• 10:20
  like you, do they? Have to have the bun too.
• 10:23
  I don't thought they I thought they eat the bun because it
• 10:25
  helps them. Like they they like shove the
• 10:27
  bun in the hot dog and then they take water with it.
• 10:29
  So it's like, yeah, it's like the most disgusting thing you've
• 10:31
  ever seen in your life. But then they cram like 72 of
• 10:33
  them in like 10 to 15 minutes. So anyway, it let's let's say
• 10:37
  it's just 70, right? OK, so like it's it's it's 70 *
• 10:41
  300. OK, math.
• 10:43
  All right, so 100 * 70, that's 7000, isn't it 21,000?
• 10:48
  No. You're the math Wiz of the two
• 10:50
  of us. You can whip.
• 10:51
  The was it 2? Would it be 2000?
• 10:52
  It wouldn't be 2100. No way more than if 70 * 300.
• 10:56
  Are you telling me they eat 21,000 calories in that amount
• 10:59
  of time? Yeah, that's what it looks like.
• 11:01
  I would believe it. I.
• 11:02
  Mean, I don't think they, I don't think they purge
• 11:04
  afterwards, but like, I don't know, they must be having
• 11:07
  digestive issues. Yeah, yeah.
• 11:09
  I mean, hot. The body's just like, whoa.
• 11:11
  Maybe it gets used to it. Yeah, man.
• 11:13
  Well, guys, OK, so a hot dog eating competition wouldn't be
• 11:17
  your number one strategy if you're trying to be in the
• 11:19
  calorie deficit. That's the point.
• 11:21
  Yeah, that's a big. Take away #1.
• 11:24
  Where did we get into that or how did we start?
• 11:26
  I think we're talking about how you have to Oh, you can't keep.
• 11:30
  It's not about activity. It's hard because if we're, if
• 11:33
  we're. Not yeah, You can eat a lot
• 11:35
  really fast. You can eat a lot of calories,
• 11:36
  really. Fast.
• 11:37
  Yes, exactly. Yes.
• 11:38
  Joey Chestnut. So, so yeah.
• 11:41
  And it is like of these three things like lifestyle activity,
• 11:45
  it's actually not the workouts that are the biggest lever on
• 11:48
  this. Like, oh, I work out twice a
• 11:49
  week. I'm going to be in shape now and
• 11:51
  that's too small, but it's a fraction of a portion of your
• 11:54
  week. That's not where the magic
• 11:56
  happens. It's you improve your quality,
• 11:58
  quality of life by strength training and doing all this in a
• 12:00
  number of ways, but it doesn't change your metabolism
• 12:03
  drastically enough. That's all lifestyle.
• 12:05
  Right. Yeah, Yeah.
• 12:06
  Like I do always tell people to get extra steps, you know, if
• 12:09
  they're trying to lose weight, burn a little calories.
• 12:10
  But it's not going to be a dramatic difference.
• 12:12
  You can't eat an extra box of doughnuts for every 15 minutes
• 12:15
  you walk on the treadmill. You know, it just doesn't burn
• 12:17
  that many. Yeah.
• 12:19
  So. Yeah, your metabolism mostly is
• 12:22
  what it is. It mostly is what it is.
• 12:24
  Yes, OK. Thank your parents for your
• 12:25
  genetics, right? Blame them, yeah.
• 12:27
  Now would it be, is it too early for me to go into like a a
• 12:32
  cookie cutter numbers plan for men and women or do you have
• 12:36
  other points that we should cover and keep them hooked in
• 12:39
  before I reveal the numbers that I would say you're looking like
• 12:42
  you should keep? Going No, I've got there's a
• 12:45
  section that kind of dives into that more, but let's not No, we
• 12:50
  covered it in enough detail. As of right now, it's gonna get
• 12:52
  22 science. We're gonna, we're gonna lose
• 12:54
  our audience. Yeah, exactly.
• 12:56
  So let's, I'll go back to the other ones, but let's jump into
• 12:59
  what those numbers are like. How do we get an idea of what
• 13:03
  the baseline is giving all we do?
• 13:05
  Well, there's OK, I'll let you go because I know there's like a
• 13:09
  methodology that you were gonna point out and then I'm just
• 13:11
  gonna give my like, off the top of my head, random numbers that
• 13:14
  I would give, but you go first. Yeah, exactly.
• 13:17
  And this all comes down to how specific do we want to get?
• 13:19
  Like the more specific, I mean, we can look at everything at a
• 13:23
  glance and put a really, really close number.
• 13:25
  It's pretty close to perfect. Or we can look and start with
• 13:28
  something general like this. I know for something like this
• 13:31
  it's wrong for me, but that's that's due to like genetic
• 13:35
  things. So how many should we eat?
• 13:37
  The practical answer is you can start with a rough range.
• 13:40
  For most adults, your maintenance calories or your
• 13:43
  body weight times 12 to 14. So that's a sedentary, more
• 13:48
  sedentary you're it's about 12:00.
• 13:51
  And then if you're moderately active, that's like 14.
• 13:55
  So for women it puts it, you know, maybe 16 to two, 2200 on
• 13:59
  average for maintenance in men, 2028 hundred.
• 14:02
  These are starting points, not rules.
• 14:03
  Yeah. And then and then Step 2 is you
• 14:07
  match to your goal. So if the focus, the first
• 14:10
  primary goal is to lose body fats, you know, subtract 3 to
• 14:14
  500 calories per day for that. Yeah.
• 14:17
  And if you wanna gain muscle then you should add 2 to 300.
• 14:21
  Freaking go and like. What's gonna happen is you could
• 14:26
  just say, hey, maintenance is good.
• 14:27
  I'm gonna go for this range because life is gonna push you
• 14:30
  up and below that, like, pretty autonomously.
• 14:34
  Yeah. But again, just if you're
• 14:37
  staying aware of it and you have an idea and we can maybe
• 14:39
  quantify it, which we can talk about, that's going to help.
• 14:43
  And that's a good baseline. And then you just want to look
• 14:45
  at the data, right? What is my weight doing?
• 14:46
  Is it going up or down? Is it?
• 14:49
  I mean, that's kind of everything.
• 14:50
  That's that end equation, regardless of hormones and
• 14:52
  everything that works inside that engine of metabolism that
• 14:56
  is, you know, affected by all sorts of things like sleep and
• 15:01
  stress and hormones and age. At the end of the day, you can
• 15:04
  just go up or down from what you've been doing to change what
• 15:08
  the scale says. Random thought, we should have a
• 15:13
  bulk month here at Soda. Just just number wide.
• 15:18
  Everybody, yes. You get your calories in.
• 15:20
  Every, no, I tell, I tell everybody.
• 15:22
  I put everybody into a calorie surplus because it scares the
• 15:25
  shit up. Like especially, especially
• 15:27
  female clients, you know, like more, more than male clients,
• 15:29
  you know, you tell like I can tell the fittest female.
• 15:32
  I've done this before, OK? Like the fittest female clients
• 15:35
  who are already down, like very low body fat, you know, they'll
• 15:37
  be in like that 20 to 22% body fat range or you're even lower,
• 15:41
  which is like really low for women, Like healthy range is
• 15:43
  like 18 to 30, you know, and like, they'll be in like the 20%
• 15:47
  body fat range. And they say they want to build
• 15:49
  more muscle. And I'll tell them, OK, well,
• 15:50
  we're gonna, we're gonna technically bulk.
• 15:52
  We're gonna go in a little bit of a calorie surplus.
• 15:54
  Scares the shit out of them. You know, it just, it scares the
• 15:56
  crap out of women in particular, right?
• 15:58
  But it would just be really funny to have like, you know
• 16:00
  what, this month we're all gonna bulk.
• 16:02
  It's bulk. Come on.
• 16:03
  OK, so get in here, get ready to eat extra calories or get out
• 16:08
  now I'm. Just going to lift heavy it'd
• 16:09
  be. So funny though.
• 16:10
  I'm sorry. Yeah.
• 16:11
  Yeah, yeah. So we're going to go to Chili's.
• 16:12
  It's going to be great. No, it's going to be a clean
• 16:14
  bulk. This is not a dirty bulk, Phil.
• 16:16
  OK? This is not a Coach Blake dirty
• 16:18
  bulk type of thing, OK? This is a clean bulk.
• 16:20
  We're going to eat mostly whole natural foods as often as
• 16:23
  possible. We'll maybe add a little few
• 16:25
  protein shakes here and there because sometimes it's tough to
• 16:27
  get into that surplus without that, OK?
• 16:29
  But we're going to eat clean calories, OK?
• 16:31
  We're not going to Chili's. Fine Applebee's.
• 16:36
  I don't have a problem with that.
• 16:37
  I don't. I don't have a problem with
• 16:38
  Applebee's. I do like.
• 16:39
  Some underrated OK. It is underrated.
• 16:41
  But OK, you, you brought up a good point too.
• 16:44
  And this was something I was going to chat about later.
• 16:46
  Is, is like there is this trap that a lot of, well, a lot of
• 16:49
  people, but a lot of women in particular are getting caught,
• 16:51
  which is like this idea of under eating and like eating the 1200
• 16:57
  calorie diet and chronically like, oh, I'm not eating enough.
• 17:00
  So I'm I'm actually gaining weight sort of thing.
• 17:03
  If that's you and you've struggled with that, there could
• 17:05
  be a couple things happening. 1, you are eating low enough for so
• 17:09
  long that your body does adapt to that lower calorie range.
• 17:14
  Like things will start to happen like in your hair and nails,
• 17:17
  things just will slow down slightly.
• 17:18
  This has been shown. There was that the Biggest Loser
• 17:22
  documentary? I haven't watched it yet, but
• 17:24
  there there was like true metabolic damage that some of
• 17:27
  them still haven't recovered from because they dieted so
• 17:30
  drastically. Sure.
• 17:33
  Or because you think you're dieting all the time.
• 17:36
  We actually get hungrier and then we are eating at a surplus
• 17:39
  and that's why the way has changed.
• 17:40
  Or it's a water fluctuation, which is massive for women on a
• 17:43
  day-to-day basis. But the point is there's been a
• 17:46
  lot of women that I've worked with and in here over the last
• 17:49
  decade or so that we add calories in.
• 17:54
  They have more energy, they lift heavier, they move more outside
• 17:57
  the gym because of that energy, and they actually start losing
• 18:01
  weight again and for whatever. Reason.
• 18:04
  It's, it's the fact your body's like, OK, good.
• 18:07
  Like we can, we can actually start this process and this is
• 18:11
  not starvation mode that that's not, that's not what this is.
• 18:15
  It's just about giving your body what it needs to be healthy.
• 18:19
  No, this is so good. And that's actually such a hard
• 18:21
  topic. Maybe I almost want to like push
• 18:24
  it off a little to the end and then talk about that a little
• 18:27
  bit more because I have such a hard time with that right now as
• 18:30
  a coach that that debate about, you know, should we actually
• 18:35
  increase calories a bit, especially when people are so
• 18:38
  scared to do it? But oh man, I could, I could
• 18:41
  rant on that for so long, but maybe it's better to do it a
• 18:43
  little bit more towards the end. So.
• 18:45
  There's so much, there's so much psychology and and so much other
• 18:49
  stuff going on with decisions like that.
• 18:51
  Like, why is it tough? Why is it tough to do that?
• 18:54
  Why is that so scary? Is it because there's a body
• 18:56
  image issue? Is there?
• 18:57
  You know, there's a multitude of things that might be making that
• 19:00
  scary. But at the end of the day, it
• 19:03
  does come back to, well, let's map things out.
• 19:05
  Let's just see where you're at and we'll tell you if that
• 19:07
  actually does make sense or if something else might be going
• 19:10
  wrong. Or maybe you have to talk to,
• 19:12
  you know, your doctor and maybe you have to get some blood work
• 19:14
  done, see what your thyroid's doing or see who your cortisol
• 19:17
  is at. Like those are kind of next
• 19:19
  level things. We'd be happy to refer out if
• 19:22
  you need to. But yeah, our job is to get you
• 19:24
  really strong in here and get you feeling confident so you can
• 19:27
  say yes to everything you want to for the most part.
• 19:32
  Yeah. So what I did want to add is cuz
• 19:34
  like I said, I put some numbers to it and like the numbers that
• 19:38
  I came up with is in general for a mild calorie deficit, right?
• 19:42
  Like let's say it's the average man or woman who wants to burn
• 19:45
  somebody fat, right? They're pretty much on par with
• 19:48
  the numbers that you just gave. Like assuming that, you know,
• 19:50
  the average for women is the maintenance number, the
• 19:53
  maintenance number to maintain your body weight is somewhere
• 19:55
  between 1600 and 2200. And then for men, some somewhere
• 19:59
  between 2000 and 2800. You know, And so like the way I
• 20:03
  just wrote it down on my little chicken scratch sheet here is.
• 20:06
  Mild calorie deficit like from for the most part, you could run
• 20:11
  this as like a cookie cutter program for pretty much
• 20:14
  everybody and the number if you're trying to gradually burn
• 20:18
  body fat, OK, for men, you should probably eat 2000
• 20:22
  calories and it should be about 150 grams protein, 200 grams
• 20:26
  carbs, 70 grams fat. We can go more into the details
• 20:28
  of that if we need. For women, you should probably
• 20:31
  eat about 1600 calories, 125 grams protein, 150 grams carbs,
• 20:35
  60 grams fat roughly. OK, now, like Phil just said,
• 20:39
  there's a whole bunch of it depends in all that, but those
• 20:42
  like cookie cutter numbers would probably work pretty Dang good
• 20:46
  for well over half of men and well over half of women.
• 20:49
  Obviously, you know, if you're a dude who's 6 foot five, 285 lbs,
• 20:53
  you can air on the up the ski upward a little bit there.
• 20:56
  OK. If you're a woman who's 511,
• 20:58
  right, you're it's probably going to be more than 1600.
• 21:00
  If you're 5 foot one, it might be less, you know, but like, but
• 21:04
  like those numbers are good general ballparks, you know, and
• 21:09
  that's where like at this point, I really don't even mind.
• 21:12
  I don't know, see, this is where it's really hard like just
• 21:14
  fitness coaching in terms of like how personalized you want
• 21:18
  to make it. I I do see why certain fitness
• 21:21
  coaches, some of them are online grifters, but like certain
• 21:25
  fitness coaches do just give people a cookie cutter
• 21:28
  macronutrient plan because it freaking works for like 80% of
• 21:34
  the population. The ones who choose to follow
• 21:36
  it, you know, and you can even use it doesn't even have to be
• 21:39
  that cookie cutter like you could just use a calculator and
• 21:42
  I could spit out if a guy's 5 foot 8 and 185 lbs be like OK
• 21:45
  well then eat 1900 and 100 and 450 protein.
• 21:48
  It's not 30% more or less, it's probably like 10 to 20 at the
• 21:52
  most from those numbers for most people, probably 80% of the
• 21:56
  population or more. Like that's just a good like
• 21:58
  middle ground. Like do that and see what
• 22:01
  happens. And then adjust as needed.
• 22:03
  Yeah, if you're. Starving and you're like
• 22:04
  lethargic and all that. Well, maybe we're a little low
• 22:08
  and you might be losing too much too quickly.
• 22:10
  Yeah. Losing some muscle mass.
• 22:12
  And if you maintain, then you're, well, that's then that's
• 22:15
  actually your maintenance. So then we let's shave off a
• 22:18
  little bit more and see what happens next week and then track
• 22:21
  it over time. So we don't.
• 22:22
  Yeah. So the outliers don't cuz that
• 22:25
  will be there too. Water will fluctuate throughout
• 22:27
  the day up to like 5 lbs for me at that.
• 22:29
  Yeah. So you gotta do that on somewhat
• 22:32
  of a regular cadence so you can see those things and not lean
• 22:35
  into them too much. Yeah, but that is good as far as
• 22:39
  like, hey, what's 1 number generally that I'd say that's
• 22:43
  all pretty good. Yeah.
• 22:46
  So that's a big deal. Now, I don't think we're gonna
• 22:50
  talk about tracking too much, but if you're like, well, that
• 22:52
  sounds good. Where do I go from here?
• 22:55
  Then use a free app thing and just start logging what you
• 22:57
  have. Does it suck?
• 22:58
  Sure. But it's not as bad as you
• 23:00
  think. And then you're gonna see you
• 23:02
  say I had a banana. Great.
• 23:04
  Yeah, or I had Nana's, you know, tortellini something.
• 23:08
  I don't know how to track that. Just best guess it.
• 23:11
  It doesn't need to be perfect. It shouldn't be perfect.
• 23:15
  Yeah. Oh, it's, it's funny because I
• 23:16
  have so many clients now who are tracking calories, right?
• 23:20
  Like it's the trend is definitely catching on here.
• 23:23
  I would say I, I bet more than 50% of our clients here at Soda
• 23:28
  at some point within the past year or the past few months have
• 23:30
  tracked calories. You know, maybe maybe not
• 23:33
  necessarily every day, right, but like everybody's getting
• 23:36
  onto the bandwagon, you know, and ultimately, again, like
• 23:40
  there's levels to it, right? Like a lot of it for most people
• 23:44
  just like get on and track some calories for a few days and
• 23:46
  learn a few things about the way you eat and then you can make a
• 23:49
  few little adjustments from there.
• 23:50
  And then you go whatever, right? If you're training for a
• 23:52
  freaking bodybuilding competition, well, you better be
• 23:54
  doing that every day for like quite some time, you know what I
• 23:57
  mean? But like, so there's there's
• 23:59
  levels to how far you want and need to take it.
• 24:02
  But I do think that everybody's getting onto the bandwagon
• 24:04
  quote, UN quote. It's just, it's really useful.
• 24:07
  Like it's, it's, it's really, really useful guys.
• 24:10
  It's you know, there's the whole if it fits your macros versus
• 24:14
  Whole Foods only debate, which we talked about before, right?
• 24:18
  And obviously aiming for, you can kind of do both in a perfect
• 24:21
  world, right? Like eat Whole Foods only and
• 24:23
  track your macros, you know, but just in terms of the weight on
• 24:27
  the scale, the most important thing is going to be the
• 24:30
  calories in versus calories out, you know, So I'm, I'm like, I'm,
• 24:35
  I'm proud of these people. I got a lot, I got a lot of
• 24:37
  clients who were like resistant to tracking and finally came
• 24:40
  around to the idea, you know, so, so I'm proud of you guys.
• 24:44
  All right. I'm proud of you guys out there
• 24:46
  in the world that's. Why a lot of them are doing
• 24:48
  well, It's it's tracking and, and not just that the, the
• 24:50
  weights are using too. There's clients who have been
• 24:52
  like in a, a soda fit session or otherwise, and they're like, Oh,
• 24:55
  last week Sean had me squatting 135.
• 24:58
  So I think I'll start with that this time.
• 25:00
  And I'm like, you know, your back squat.
• 25:01
  I was like, most people are just like, I don't know, they might
• 25:04
  have been here for four years. So that awareness is so critical
• 25:08
  because that means we're empowering you to know and do
• 25:10
  some of this on your own. You come here to like, just get
• 25:13
  it started. But we want you to have these
• 25:15
  tools. We don't want to be gatekeepers
• 25:17
  to all this. Like, and, and not only that,
• 25:21
  you guys, a lot of you like won't, won't you won't let us
• 25:24
  watch you swing. And what I mean by that is
• 25:27
  imagine you have a golf coach, right?
• 25:29
  And you come to us, you're like, I want to get better at golf.
• 25:31
  I'm like, OK, and here's what you're gonna do.
• 25:34
  You're gonna we describe the thing to you.
• 25:36
  Here's a Golf Club. They're like, no, no, you're not
• 25:37
  gonna watch me swing. You're you just tell me and I'll
• 25:40
  go do it over there. And we're like, well, we got to
• 25:43
  see you swing so we can tell you where it's at.
• 25:45
  And you're like, that's like you guys think I don't want to track
• 25:48
  anything with my food or my workouts.
• 25:50
  We're like, well, I got to see what's going on, otherwise I
• 25:53
  can't do my job. Yes.
• 25:56
  So let us watch you swing a couple times and it might be
• 26:00
  garbage if you play golf like me, like that thing is going to
• 26:03
  go right, you better wear a helmet.
• 26:05
  But but once in a while, that's how you get better.
• 26:09
  So anyway. Chomping at the bit to respond
• 26:12
  to that in a couple different ways so like First off, OK, so
• 26:15
  numbers, guys, OK you know Phil talked about the numbers though
• 26:19
  I was doing 135 lbs on the squat great like know your numbers and
• 26:23
  this is our job as trainers obviously, right but like know
• 26:26
  your numbers, your numbers and your fitness, your numbers in
• 26:30
  the weights you use on exercises and the calories and the macro
• 26:34
  nutrients, proteins, fats and carbs you eat.
• 26:36
  That's that's the golden ticket right there.
• 26:39
  Like know your or numbers, OK, or just pay us to know them for
• 26:44
  you in every exact like it's part of our job too.
• 26:46
  But like, know your numbers. I can get you.
• 26:48
  OK, Let me rephrase it this way, especially if you're a busy
• 26:52
  adult who doesn't have that much time to invest in this.
• 26:54
  OK, I can get you in one hour per week.
• 26:59
  One hour per week of training, 230 minute sessions.
• 27:03
  OK, Better results than you would get in seven hours per
• 27:09
  week. One hour per day if we just know
• 27:13
  your numbers. What weight did you lift on
• 27:15
  every exercise last time? What are we going to lift this
• 27:18
  time? We're going to gradually go up.
• 27:20
  We're going to do the most important exercises and we're
• 27:22
  going to do them a little better every time rather than messing
• 27:25
  around wasting an hour lifting light weights the whole time.
• 27:28
  OK, Seven days a week doesn't do you any good.
• 27:30
  OK, Yay. Move around, lift some.
• 27:31
  Stop. No, Get better.
• 27:33
  Lift heavier. OK, lift heavier every time.
• 27:36
  I can do it for you in 230 minute sessions per week, OK?
• 27:40
  130 minute session a week is a little bit of a pipe dream, OK?
• 27:42
  230 minute sessions per week and you're golden, OK, And then know
• 27:46
  your numbers on what you're eating.
• 27:47
  Know your numbers, OK? With that you can gain strength.
• 27:51
  Like you can be in the golden zone.
• 27:53
  You can be in the recomp zone, OK, The recomp meaning you're
• 27:56
  recompositioning, building muscle and burning body fat at
• 27:59
  the same time. It does exist.
• 28:01
  It's not easy, OK? It's a mythical paradise
• 28:03
  sometimes, but it does exist Exist.
• 28:05
  If you just strength train hard, you're in a mild calorie deficit
• 28:09
  and get enough protein, you're building muscle, you're burning
• 28:12
  body fat, and everybody loves you and you love the world as
• 28:15
  well, OK? That's a mic drop moment.
• 28:18
  Let's go but. Don't drop these.
• 28:19
  They're kind of expensive. Yeah, yeah.
• 28:21
  No, that's, that's just it. And there's our, there's our not
• 28:24
  as gentle like, hey, let's, let's get to work.
• 28:29
  It is simple. You guys can do this.
• 28:31
  I I think this is a great time to just wrap up some closing
• 28:34
  takeaways. Yeah, that is a good, that's a
• 28:37
  good summary, your sirens. Is it 1:00 on a Wednesday or
• 28:41
  what the heck? It's not on Wednesday.
• 28:42
  It's not even Wednesday. It's throwback Thursday.
• 28:43
  We. Better take cover.
• 28:44
  Yeah, I don't know, man. It's freaking sunny out there.
• 28:47
  Yeah. It's the nicest day of the year.
• 28:49
  Yeah. Closing takeaways.
• 28:51
  There's no perfect number. Only useful starting point.
• 28:54
  You got to tweak over time. Most people need to eat more
• 28:57
  consistently, not just less and more intuitively.
• 29:00
  Yeah, and more intentionally, your results determine your
• 29:02
  calories, not like an app or some special tea or anything
• 29:07
  else, right? Your behaviors are going to come
• 29:10
  from all that. And then small adjustments lead
• 29:15
  to drastic changes. So you don't, you just want to
• 29:18
  get the needle moving. You don't need to overhaul
• 29:20
  things, nor should you to make this stuff work for you.
• 29:23
  So if you want to help figure out what your numbers are
• 29:26
  without guessing, without doing any of the stuff on your own,
• 29:28
  like we'd be happy to do that. There's calculators.
• 29:30
  We're sharing them with you. Just easy.
• 29:32
  One persistent nutrition calculator, which we use a lot.
• 29:35
  It's a little more comprehensive.
• 29:36
  I'm I'm creating our own right now.
• 29:39
  This is an easy landing page that you guys can do this
• 29:41
  periodically that syncs up with how we want it delivered.
• 29:45
  But at the end of the day, just book time to sit down with us.
• 29:47
  If you remember here, it's always available.
• 29:49
  You can schedule a folks called Ben.
• 29:51
  You can just pull us aside and say I have a few questions.
• 29:54
  We actually book like a 30 minute appointment like on us
• 29:57
  just to talk through this. Like these are critical pieces
• 30:00
  when you walk out these doors. We we want to and need to give
• 30:03
  you that plan so that we feel good about fulfilling our role.
• 30:07
  Yes. And if you're not a member, like
• 30:10
  just come Jack it out. We love doing this.
• 30:12
  Like, there's not an obligation to like work with us, but if you
• 30:14
  come in and you get this stuff, we can show you how it would
• 30:17
  work. And then if now, not now, maybe
• 30:20
  later, it would be a good place to to make these changes.
• 30:23
  So we're just now no better time than now, Yeah, no better time
• 30:26
  than now. But.
• 30:28
  Yeah, exactly. Any other closing notes my
• 30:32
  friend? Now, now is the time guys going
• 30:34
  do it. Now do it.
• 30:35
  Yes. No, you got a little.
• 30:37
  You have way better impressions than I am.
• 30:39
  Yeah, I haven't really practiced the the Arnold one very much.
• 30:42
  Apparently don't need to. Spot on.
• 30:44
  OK, love it. Well, thank you guys.
• 30:46
  Need help reach out. Alright, peace.
• 30:48
  See you guys.