All things diet and meal planning

[@MikeMatthewsFitness]

Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready: www.mikematthews.co

[@Prog47]

18th week of dieting and I've lost 6kg. I've been overweight my whole life and sometimes I fuck up but I will get this done because it is just difficult for me. Which means that I will develop many lacking character traits when I accomplish this goal. Like self-discipline, commitment etc. I can workout 5 times per week no problem, but my struggle is with nutrition. I've given up countless times, but it won't happen again. Even if it takes 1 year I'll drop to 10% bodyfat. My motivation fluctuates but not that often anymore. Now I'm at the point where I don't even want to go out at night because I don't want to drink. The only thing I care about at this moment is losing that fat. I'm tired of being a slave to my eating habits and not finding clothes that fit. I've already lost a lot of weight on biceps and shoulders so if I flex you can tell that I lift :p. So this for me is unknown territory. I've never been this lean and I've never felt this good about my body. And I still have around 10-12% bodyfat to lose. Sex drive has skyrocketed! The greatest battle for me was to realise that it will take time! Months! Even over a year ! So.... FUCK YOU FAT !

[@davidwitt3547]

Prog47 nutrition thing is just find something you really like to eat but isn't bad, covers your macros and micros. what I use to eat a lot was nacho fajitas with a can of tuna and yogurt. covered everything for that day.

[@christianilkjr6771]

Great channel. I used to do a ketogenic diet for a very long time, but finally realized I didn't get the results I wanted. Now I'm doing a classic 40/40/20 split, and I'm getting better results than I ever did low carb. I used to think you were ignorant Mike, but when you start looking at the real world, you realize most people with decent physiques stick to a moderate carb approach, and looking back, alot of the people on low carb diets just end up binging and not reaching their goals. Patience and consistency is key.

[@BlueBlairyFitness]

I look forward to your videos every week! Your views/opinions/advice are so helpful and so refreshing! :) Currently reading both of your books! :) Trying to get the husband to get the time to read Bigger, Leaner, Stronger! I know he will learn a ton from it! Also finally ordered the Legion preworkout and LOVE it. Won't be using anything else. Keep up the amazing work!

[@Jayanimagic]

I can’t believe you aren’t charging us for this, thank you mike I love your vids ❤️

[@jeyjay023]

Hey Mike, I bought your book bigger stronger leaner and, I really love it so far. Got the paperback book and, I'm on page 30 enjoying every page. Not trying to be a kiss ass but, I really like it. Keep up the good work brotha

[@dianadacosta3289]

Wow! fantastic tips. Most educated, informative and straight to the point information I have come across yet. Great videos Mike. Just purchased your book Thinner, Leaner, Stronger and patiently await for its arrival. :)

[@mrdfk9410]

one of your best vids mike, meal planning was one of my weaknesses, vid helped alot! btw I think the word your looking for at approx 26min is "texture"

[@bolson081]

great book videos and info man!! I have to little children and don't have the time to go to the gym but I currently do what I can at home with some free weights. I'm in the process of getting a bench and some barbells. any advice to tweak my diet for doing home workouts since I'm not burning as much as I would with squats etc. anything I could do at home for legs similar to squats? thanks so much

[@carlbweitzel]

Great stuff Mike. Love the Legion shirt by the way.

[@QeeQee1]

I am on Keto for almost two years but Mike to me is %100 right .....is all about calorie intake management ..

[@AshishPatel-yq4xc]

Good podcasts - informative and useful info. Thanks.

[@Gezakiller]

Brilliant video yet again. You should try to get on the Abel James podcast. His viewing numbers are similar to yours so he would would most likely agree to it :)

[@TheCryptonian]

I've been on the Paleo diet for the past couple of years - reason being because I have pretty bad IBS. I agree fully with Mike though. Dr Loren has put out a great book on Paleo and there are some great things to take from it, however it is somewhat flawed. After a year of trying to stick to it religiously it became clear that it just isn't practical due to cost, availability and lack of certain nutrients. After experimenting around I incorporate things like cottage cheese (banned from Paleo) and Almond Milk (also banned) on top of Paleo encouraged foods (meat, eggs, vegetables etc). Point being that you can enjoy the best of all worlds and incorporate foods/principles from different diets to tailor it to your individual goals. Personally I like incorporate Intermittent Fasting, Paleo and Flexible Dieting, and find it relatively easy to maintain 8-10% body fat all year round. Great video, thanks Mike.

[@Whelknarge]

Hey man, really interesting video! Question: You mention that you stay in a 20-25% deficit per day while cutting - does it matter if I don't stick to that exactly everyday, even if it balances out over a week? Basically, can I eat 1000 calories 5 days a week (keeping protein as high as possible within that) so that I can have 2 big cheat days at the weekend, so long as the total calorie deficit for the week is the same as if I had been at a 25% deficit each day on average? I feel this is easier to stick to for my lifestyle, but I want to know if I'm fucking up my metabolism by doing that.

[@Chris160212]

Great vid Mike. Bulking advice was helpful

[@underamoon]

Can you post your oatmeal recipe mentioned in the video?

[@MrGflan]

Jonathan Cohen hey buddy. I have created what I call “Gary’s Ultimate Oatmeal” and it’s awesome also!! Please find me on Instagram as mtamemory and I’ll send you the recipe and pictures. You will love it!! 💪

[@IBITEPRETTYHARD21]

MIke, I have a question. I've dropped about 41 lbs in the past few months, but I'm still skinny fat. I think I may have ruined my metabolism by eating around 1400 or 1500 calories per day combined with exercise. I went off the diet for a few weeks and didn't gain or lose any weight, and I pretty much ate whatever. The thing is, I don't know if I should be eating more calories than I am. I am pretty active, but I usually would base my caloric goals off of a sedentary lifestyle, so that's why I went so low. My starting weight was 210 at 5'10. I now weigh 170, but I still look chubby, I think I'm around 16% body fat but I'm not sure. How many calories should I be eating? And how do I revamp my metabolism?

[@buildwithjami]

He has a video about this called fixing your metabolism. Go check it out

[@liamj.s9773]

Matt Baguley Probably need to get your thyroid and adrenals pumping better again. A good book is "the adrenal reset diet" by Dr Alan Christiansen =)

[@indyd9322]

Great video. What's the best way to know how many calories you are burning in a day??

[@MrUjum]

Good podcast Mike! New camera? Looks great

[@dchaigq]

Hey Mike is it possible we will get to see jeremy in the next monthly q&a? Judging by the questions he picks he must be funny as well!

[@sarakukic]

Great video. I found that not carbs or fats makes me feel full. More carbs, more hunger. I can eat it so much and feeling hungry all the time and I am skinny, in fact I am loosing weight.

[@MsAlyssaMonique]

Thanks for clarifying adding the egg at the end of the video lol i kept wondering if the beginning of the video was the full recipe lol

[@stephenkbolton]

I am a little bit confused. When I enter my info into a calorie counting app it usually spits me out a plan at 3200 calories. When I make it a 40/40/20 split on my macros it is a crazy amount of protein and carbs like 320g each a day. I don't know if I should just go off of body weight and do numbers like mike which gets me at like 2400 calories. Or just plow through food and try to hit those high macros?

[@MrGoldfing3r]

Absolutely on point! Thank you! Keep it up!

[@jakobcamarena479]

Thank you for posting such informative video you are much appreciated!

[@MightyKern]

Very helpful info. Especially about 20% reduction in calories for fat loss.

[@punithjain5692]

Hello there, have you thought about this diet plan called the Fenoboci Diet Plan? My mate says it helps people lost plenty of weight. Is that possible? I also noticed a lot of excellent review relating to this diet plan. Thoughts?

[@davidprendergast7697]

Great vid. Weirdly Jesse from Breaking Bad kept popping into my head.

[@healthyhotair]

Mike I have been going to. Nambudripd's allergy elimination technique person lol kind the b.s. You talked about with your mom lol but this is real. Muscle test ha for food and all kinds of allergies and then they rebalance your body essentially to tell your body to get over it. The reason I KNOW it works is I had a shit ton of hives all over my hives. Could NOT FIGURE OUT THENISSUE s my diet has not changed nor my perfumes, cosmetics etc in years, but because I have an auto immune disease, type 1 diabetes, allergies can Haphazardly develop. Turns out it was a sulfur allergy well,shit that is in all dark greens. 3 months no veggies bed if I ate them and dried foods forget it my eyes swelled shut so they through acupuncture treated it and finally I can eat veggies again. Wth but I agree with u this type of problem is rare.

[@healthyhotair]

Lol hives in my eyes not hives on my hives lol

[@kristen3308]

Great video! Just an FYI, No gluten in oatmeal naturally, the cross contamination with wheat is the issue is my understanding. High likelihood it has traces of it if not gluten free certified. Since you aren't a celiac it is in essence gluten free for you :)

[@JMo-uh5cd]

Great vid Mike, but I gotta be honest - first time I've ever heard someone say a high carb meal gives you more satiety than a high fat meal.

[@amazingme1408]

it does

[@J.Allen_]

This mentions Paleo... is it possible to comment on the latest research on Ketogenic diets (low carb)? I am referring to the actual research not some Epi study or lecture. Ref Dr. Phinney and Dr. Volek. The current research, and personal experiences, of the ketogenic diet seem to conflict with many of these video's statements. I do realize this video discussed Paleo, but there are some statements that were overly broad. For instance the calories in vs calories out argument. This has been proven to not be true ALL of the time. In fact on a high fat low carb diet researchers gave the participants an excess of calories and the still maintained body mass or even still lost weight during a surplus. Once metabolic adaptation is reached the body almost never feels hungry. In my experience I had to even remind myself to eat so I wasn't in too large a deficit. I was never hungry. I felt very good on this plan as though my body wanted to stay on it long term. At the time I was doing more swimming and sports than anything. Once you start lifting heavy modifying the diet becomes a must. On a low carb diet the body can't keep up with the energy demands of heavy lifting without pre-workout supplementation an good post workout nutrition. I use carb-backloading for that post workout. My point is this diet is very easy because you are never ever hungry on it. There is no chance you will overeat, and the body has adapted to burning fat as the primary fuel source. It's a win win. Unless you need a high output capacity over long term (like football or power lifting) it's a great way to go.

[@brysonburnett5025]

Awesome content mike thank you

[@healthyhotair]

mike reading your #Thinner #Stronger #Leaner book but hinestly that BMR cannot be correct. Ioen to your method but there is no way that is correct....well for me. I wore a calorie burner in weights inly days and I burned 1900 not 2490 calories (132lbs 29% fat) and I eat 1300-1550 per day and never more tham 23% fat and always 35-40% protein. I did not lose any fat in 4 months. BUT I was not doing your training program. I was lifting 4x week 2x arms 2x chest/back. Insulin diabetic and my legs gain quick so I only do body weight on them. I am in the diet you have in the book already and have been for 9 months. started lifting 4 months ago. ohyaique changes yes but fat loss...nope. diet is chicken, fish, broccoli, carrots, sweet potato, ezekial sprouted bread every other day, for severe low sugars nectarine or grapefeuit juice, fage 0% greek yogurt 2x week, green beans, bell peppers, lentils, egg whites, eggs, canadian bacon sometimes. So if I am already doing that why is my body holding onto this extra 9% body fat I gained right when I turned 36. I am the MOST OBSESSIVE HEALTHY DIABETIC I know even my weight loss specialists endocrinologist threw his hands up and wanted to inject me with IGF1. I guess my question is...if I am already eating healthy, been wirking out 7 days per week with 1 light day for 1 year used to be just 6 days per week, is this system for me at all? really hoping you can shed some light. I am NOT someone claiming to be healthy with my head in the sand lol. I am obsessive about maintaining good blood sugar, obsessed with measuring every damned thing I eat lol. MyCheats snack is occasional dried snap peas for crying out loud. I'm not saying it's impossible for me to lean out like you say so many people say, but if I am already doing exactly what your system is except weightlifting 5 days per week but I have been doing twice as much cardio as you recommend and eating 300 less calories in your calculator recommend, can I actually use the system? The average person burns 226 calories just interesting mode. They measured me. I burn one calorie resting.

[@dragonchr15]

31:00....a person has to decide what they value more...food variety or getting "ho ready" as Chris Jones would say...

[@doncrayon23]

Hey mike when getting your BMR do you need to know your body fat percentage ? or can you just insert weight?

[@zsleepinglion]

D Cray docs.google.com/spreadsheets/d/1C27www5HD6e7-RY5phbSWWoLcyOW5leKvSVbV6yd9oM/copy?usp=sharing I made a calorie calculator based off of BLS if you want to plug your stats in and get your calories. Yeah you have to get your body fat % to be able to calculate your LBM to calculate your BMR.

[@zsleepinglion]

Bryan Williams www.muscleforlife.com/how-to-measure-body-fat-percentage/ I think you can visually tell where you are and it can be just as accurate as using calipers. I have tried both ways there is a visual scale in this article.

[@DutchLiam84]

Shortly on what you said about science and theories at around 12:30. What's called a theory colloquially, we scientists call a hypothesis. A scientific theory is something completely different.

[@LaLuQn]

Well done. Next great video!

[@TwoOnesTanks]

can you make a video on meal planning alone?

[@JerdGuillaumeSam]

41:53 With the paleo diet I think your body adjusts to it over time (a month)and those hunger pains go away. But it probably isn't an optimal diet for a weight trainer.

[@10azalia10]

Great video! Awesome information! New subbie here!🙋🙌😊

[@magnusruben9646]

Meal Planning: 31:00

[@_WinterSoldier]

Whats your typical calorie deficit for a 'moderately aggressive' for your stats (weight / height)?

[@xtexanx]

One other thing about the legion blog. Currently my blog reader/rss reader doesnt recognize legion as a blog. Would it be possible to create and RSS feed for it?

[@PeterAlbright]

Hey Mike, I set up my macros and am super frustrated because there are 8 different calorie breakdowns for chicken breast. I entered in my own data in myfitnesspal to match nutritiondata.self.com/facts/poultry-products/703/2 . Is there a definitive answer for calories in chicken breast?

[@PeterAlbright]

Yeah I went with perdue chicken because I sometimes buy that brand at the grocery store. The protein numbers have such a wide range though. At first I was using one that said 32g per 4oz then I started looking around and say some as low as 24g per 4oz

[@Mihad.A1am]

Hey mike I use MyFitnessPal is that good?

[@PonderDuke]

Hey Mike what do you think about durianrider's approach here on KZbin with his book "Carb the F#ck up" and his girlfriend Freelee the banana girl? I know there are different goals as in building muscle and endurance training and eating but still it's a very different diet from the one you use in your book.

[@SeanNoonan53]

hey i got a quick question hunger still seems to be a problem for me I'm eating all slow carbs and plenty of protein would you say its different for people who are still going through growth spurts and all and your body needing more food

[@SeanNoonan53]

im 17 right now it doesnt seem to be a problem for me right now anymore. do you think bigger leaner stonger could work at my age?

[@SeanNoonan53]

i still really wanna build muscle though would you recomend cutting at all like maybe after my body percent is higher and ive put on size or is there anything else you would reccomend

[@SeanNoonan53]

ok

[@SeanNoonan53]

ill try that for now

[@SeanNoonan53]

thanks

[@skarz2011]

I have to like this video 👍

[@PrecedingPie]

Oatmeal recipe at 25:30

[@PrecedingPie]

And 38:05

[@martinumber1]

Thank you so much for your take on the paleo diet. I agree with you. I think paleo diet is bullshit in the sense that people start saying you can't eat certain things that should be allowed by the ideology and principles that go behind this diet. It's based on the hunting and gathering ways of our ancestors, so why can't you eat fruit (something a friend of mine said). All it is is you not wanting to eat carbs because a no carb diet is the best way to go in keeping your weight in check.

[@liamj.s9773]

***** The paleo diet is a healing diet and fruit is included. In fact, grains are if tolerated well. Its not just meat, fat and some veggies. When people heal their condition on the diet, things like gluten and wheat can actually be eaten on occasion and carbs can be scaled again. Not being unfriendly just wanted to make sure you knew! Chris kresser and matt lalonde are some main paleo guys and eat about 50% carbs. More potatoes than grains but you get the picture. I had chronic fatigue syndrome and paleo helped me, but I didnt have to drop good quality dairy or all the grains. Its just a healing dietary choice based on foods we tolerate better when unwell, which are those we have eaten longest. Veg, meat, nuts,fruit, tubers. peace!

[@martinumber1]

Liam J.S All is good I did not take any offense to your comment. But yeah, the friend I was talking about seems to be only following certain aspects of the paleo diet. He basically cuts out all carbs for 6 days out of the week. Even fruits. But yes, you are correct paleo does include fruits and a good amount of foods that are rich in carbs. I think people just like to cling to any excuse, when all they have to do is eat what they want. If you don't want to eat carbs, don't eat carbs.

[@siennaapple9525]

+Liam J.S No potatoes, no grains, no legumes, and very little fruit (and the varieties are limited too). Think about it - does not make sense.

[@liamj.s9773]

Sorry for the slow reply! been avoiding social media to nail life a bit more. Sienna you are right to be honest, I'm sure people heal eating those foods as well and dont have to avoid them. I am loving eating them again now. Maybe we have a strong nocebo effect eating them when unwell, thinking they make us worse at times. And yeah I agree martin, people should eat what they want sensibly(limit junk to 10-15%) and enjoy it. Christ, we've pretty much escaped the food chain and loads of us worry about what we eat too much rather than appreciate it and our life.Glad I don't worry or prescribe to diets any more.

[@murdamark626]

Hey mike what do you think about using the machines at the gym?

[@mushinaesthetics1051]

murdamark626 just dont

[@chrishomer]

Don’t waste your time

[@inkbyfrank]

When i wait over 1 week for the next podcast, i die a little inside.

[@Theultrateam4]

So I am very allergic to corn! Processed meat like pepperoni hot dogs... and slightly to dairy!!!

[@StevenJamesPorter]

"I don't eat sandwhiches." Me... "wtf..." Haha it's literally 50% of my calories. I'm the same way where I don't get hunger or get sick of what I eat so I switch it up on occasion just to get different micronutrients.

[@josed8712]

🐐

[@lamarikarim5015]

Sorry mikey but i downloaded your bls for free from pirate bay

[@tessabonelle7731]

Oatmeal does not contain gluten

[@btbking]

hello! good looking young man - person. I don't want to start nothing, but what's wrong with microwave dinners? Not all are bad I am guessing.

[@omgimontheinternet]

They're mostly highly processed stuff with preservatives. You want to eat as natural as possible.

[@lesfeckingo]

8:27 he’s talking about muscle testing. What do you want to bet it’s muscle testing.

[@LuisAguilar-wv4tn]

Beans and white rice fucks up the colon. That's why paleo don't recommend to eat that. But like the hodge twins said. Do whatever the fuck you want to do!!! Lol

[@alimomen]

This is so sensible, informative and well done. Am I on KZbin? Is this a dream? ;)

[@wasteurtimehere9698]

how to have muscles without looking bulky have the perfect parents

[@user-pk4sd9dd2w]

this guy has literally zero muscle! lol Why am I gonna take his advice!?

[@user-pk4sd9dd2w]

forget the thumbnail pics...look at him in the videos. He got nada. Hence always has his top on lol lame.

[@Stumpasm123]

he's pretty much at the limit of how much muscle you can build naturally. Anyone significantly bigger with the same body fat % would be on drugs, I'd prefer to take advice from someone who's natural like me

[@TheJosous]

dude, you wish you had his muscle and be as lean as he is. he knows what he is talking about and it works. don't want to listen? ok, permabulk mode and be fat and big ;)

[@StevieBuckleyPT]

Your fucking clueless my friend! Mike pretty much has as much muscle as can be built naturally. Don’t comment on things you know nothing about troll!

[@healthyhotair]

mike reading your #Thinner #Stronger #Leaner book but hinestly that BMR cannot be correct. Ioen to your method but there is no way that is correct....well for me. I wore a calorie burner in weights inly days and I burned 1900 not 2490 calories (132lbs 29% fat) and I eat 1300-1550 per day and never more tham 23% fat and always 35-40% protein. I did not lose any fat in 4 months. BUT I was not doing your training program. I was lifting 4x week 2x arms 2x chest/back. Insulin diabetic and my legs gain quick so I only do body weight on them. I am in the diet you have in the book already and have been for 9 months. started lifting 4 months ago. ohyaique changes yes but fat loss...nope. diet is chicken, fish, broccoli, carrots, sweet potato, ezekial sprouted bread every other day, for severe low sugars nectarine or grapefeuit juice, fage 0% greek yogurt 2x week, green beans, bell peppers, lentils, egg whites, eggs, canadian bacon sometimes. So if I am already doing that why is my body holding onto this extra 9% body fat I gained right when I turned 36. I am the MOST OBSESSIVE HEALTHY DIABETIC I know even my weight loss specialists endocrinologist threw his hands up and wanted to inject me with IGF1. I guess my question is...if I am already eating healthy, been wirking out 7 days per week with 1 light day for 1 year used to be just 6 days per week, is this system for me at all? really hoping you can shed some light. I am NOT someone claiming to be healthy with my head in the sand lol. I am obsessive about maintaining good blood sugar, obsessed with measuring every damned thing I eat lol. MyCheats snack is occasional dried snap peas for crying out loud. I'm not saying it's impossible for me to lean out like you say so many people say, but if I am already doing exactly what your system is except weightlifting 5 days per week but I have been doing twice as much cardio as you recommend and eating 300 less calories in your calculator recommend, can I actually use the system? The average person burns 2-6 calories per minute resting mode. Dr. measured me. I burn one calorie resting.

[@healthyhotair]

mike reading your #Thinner #Stronger #Leaner book but hinestly that BMR cannot be correct. Ioen to your method but there is no way that is correct....well for me. I wore a calorie burner in weights inly days and I burned 1900 not 2490 calories (132lbs 29% fat) and I eat 1300-1550 per day and never more tham 23% fat and always 35-40% protein. I did not lose any fat in 4 months. BUT I was not doing your training program. I was lifting 4x week 2x arms 2x chest/back. Insulin diabetic and my legs gain quick so I only do body weight on them. I am in the diet you have in the book already and have been for 9 months. started lifting 4 months ago. ohyaique changes yes but fat loss...nope. diet is chicken, fish, broccoli, carrots, sweet potato, ezekial sprouted bread every other day, for severe low sugars nectarine or grapefeuit juice, fage 0% greek yogurt 2x week, green beans, bell peppers, lentils, egg whites, eggs, canadian bacon sometimes. So if I am already doing that why is my body holding onto this extra 9% body fat I gained right when I turned 36. I am the MOST OBSESSIVE HEALTHY DIABETIC I know even my weight loss specialists endocrinologist threw his hands up and wanted to inject me with IGF1. I guess my question is...if I am already eating healthy, been wirking out 7 days per week with 1 light day for 1 year used to be just 6 days per week, is this system for me at all? really hoping you can shed some light. I am NOT someone claiming to be healthy with my head in the sand lol. I am obsessive about maintaining good blood sugar, obsessed with measuring every damned thing I eat lol. MyCheats snack is occasional dried snap peas for crying out loud. I'm not saying it's impossible for me to lean out like you say so many people say, but if I am already doing exactly what your system is except weightlifting 5 days per week but I have been doing twice as much cardio as you recommend and eating 300 less calories in your calculator recommend, can I actually use the system? The average person burns 2-6 calories per minute resting mode. Dr. measured me. I burn one calorie resting.