Eat Like THIS to Start BUILDING Muscle & Melt Fat Away! | Mind Pump 1320

* How abs are made in the kitchen. (3:33)
* How people tend to underestimate how many calories they consume and overestimate their activity levels. (6:30)
* The misconceptions surrounding serving sizes and nutrition labels. (11:50)
* The law of physics when it comes to losing/gaining weight. (15:35)
* Step #1 - Learn to track your calorie intake & calculate your Basal Metabolic Rate (BMR) or Total Daily Energy Expenditure (TDEE). (21:00)
* Step #2 - Figure out your macronutrients to build muscle and burn fat.
* Protein. (29:42)
* Fats. (36:45)
* Carbohydrates. (43:10)
* Nutrition is extremely individualized. (48:50)
Related Links/Products Mentioned
June Promotion: MAPS HIIT ½ off! *Promo code “HIIT50” at checkout*
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Mind Pump Macro Calculator
www.mapsmacro.com/
Visit Everly Well for an exclusive offer for Mind Pump listeners! *Code “mindpump” at checkout*
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Does Non-Exercise Activity Thermogenesis (NEAT) Actually Help With Fat Loss? - Mind Pump Blog
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Mind Pump #1072: What You Need To Know About Protein For Muscle Building & Fat Loss
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Mind Pump #1220: The 4 Best Sources Of Protein
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The Myth of Optimal Protein Intake - Mind Pump Blog
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What are Fats? - Mind Pump Blog
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What are Carbohydrates? - Mind Pump Blog
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[@xtramik]

Calorie tracking is the golden ticket. It really is. I always tell my friends - it's like setting a budget for money, but with your health. How can you meet financial goals if you don't understand how much money you're making, how much you're spending, and what you're spending it on? How do you be healthy if you don't understand what you're eating and how you're exercising?

[@prestonhanks7380]

Well said

[@ricardobenjamin2756]

Facts

[@Sjcstro84]

Gold comment

[@aweimoleayopeter6960]

I find it too exhausting

[@xtramik]

@@aweimoleayopeter6960 I use apps. Honestly, it takes literally a few seconds before eating. Counting calories costs me maybe 3 minutes of time the whole day.

[@theironforce3000]

Excellent vid. My type of content. Always have room for a refresher on the fundamentals.

[@zenquest2900]

Ive followed and paid for your programs and its been great. The best part is that my wife is now watching the content AND doing the workouts with me. Much appreciate it fellas and keep pushing.

[@christopher2808]

Love you guys. Keeping me motivated anytime I feel weak

[@fitlife1205]

These dudes are so fuckin sharp... I been working out cutting/bulking etc for atleast 7 years or so.. I got to a point where I thought I knew everything but this channel has been like a resfresher course 💪🏾

[@micheletedrick3649]

Fun fact....I live/work in a U.S. Military community in Germany 🇩🇪. When Americans shop (off base) on the economy, they notice the significant difference between chicken breast sizes. The European chickens are normal sized and not pumped full of steroids. Also, there is no such thing as a big gulp size in the fast food restaurants.

[@lilibothwell5834]

Thanks guys for this help. This will be super helpful.

[@amandahall204]

This is probably one of the best episodes produced by mindpump. So much great information. I appreciate it.

[@kevlarjordan7862]

I'm very happy with the berry tip for carbs! I just did that by chance and am happy to hear it as a tip.

[@christianoscar4121]

sharp bro! i keep losing weight with my previous diets and it always made me mad because i really wanna gain weight and be bulky. my agoge diet helped me a lot on achieving my dream body!

[@maryssaann]

The game changer for me was getting a good scale to measure grams or ounces. I thought I knew how much I was eating until I just religiously tracked the weight of my food for a weekend. Totally off. And I’ve been doing this for about 3 years so it’s not hard to be way off on what you think you’re eating for any given meal.

[@blakemartin2108]

Blows my mind that thousands of people haven’t watched this and follow these guys very informative

[@MomoSimone22]

Re Sal's point of eating so many calories over the weekend that it pretty much negates the deficit during the week. I've heard in a few different places that when it comes to putting on weight, for example, you're going to put on weight if you consistently eat over your daily calories (so, eat over your daily calories every day), however, if you just have one cheat day, whether it be once a week or less frequently, then it doesn't ruin the week's work, because your body only takes on a small amount of fat from one day. So, technically you could eat 1000s of calories over your daily intake just on one day and it won't do much, as long as you can go back to your healthy eating the following day (which might be the dangerous part if you can't control yourself and continue to overeat). It would be great to hear Sal's thoughts on this.

[@travett1001]

It's ambient effort. Always the hardest

[@kookoo4mike]

That was a HIGHLY enlightening talk. Thanks SO much! Could you guys talk about older (50+) clients and if they need to exercise or eat differently from younger ppl?

[@michaelardelean10]

Adam, is that a Rolex Yatchmaster 40? Nice!!!

[@nytroxnikko1532]

Very informative. I just enjoy listening to these guys. 👏 Do you recommend any specific ratio between puf, muf & saturated fats??

[@foleskinfoley8617]

Nytrox Nikko avoid pufas

[@moondebbarma168]

The Agoge Diet works so good for those who want to build muscle. My muscles are enjoying it so much and are growing rapidly.

[@fastingfrugivore]

You lads are top lads ...great content on nutrition ...keep it coming pls ..Tq ..maybe how to start a 16 week prep ...right from week 16 to day zero on stage ..just a thought ..Tq

[@srikiransurapaneni5302]

Informative

[@markosjenicic4945]

2600 cals. I’m 6’3, trying to go from 235 to 215! Wish me luck

[@cbgbstew4072]

How is it going? Honestly 2600 calories for someone of your height and starting weight sounds kind of low. You would probably still lose weight at a higher number of cals. I’m a 5’3” female and I maintain at about 2200 so surely you can eat MUCH more and still lose.

[@markosjenicic4945]

@@cbgbstew4072 I ended up quitting the gym lol. I wish I kept going. I’m not sure I think 2600/2700 would be ideal for losing. I’m pretty sure I maintain around 3100. Could be wrong though

[@Lowrider75]

Luckily in Europe we don't have that "serving" thing and labels must show macros per 100 grams by law and label macro margins are way more accurate than in the US. As somebody said in another comment, WEIGHT food tracking is essential not by serving or estimating. Keep up your good work, the show is terrific 👌🏻

[@Lalita718BK]

Most helpful information I've heard in a long time.

[@vikingfitnesssouthafrica6060]

Yeah I'm tempted to use Dianabol once i bulk

[@johnmontoya2920]

Never realized Sal did the add reads with out reading🔥

[@monsieur420]

I work in produce in a grocery store and walk about 5 miles a day plus pulling carrying boxes and using my hands for 8 hours plus in the morning i do 10 min cardio and weight training im at 303 pounds

[@oscillatefn8303]

Thanksss guys 💯🔥💪🙌👍👏🏅🥇🏆⭐️🙏👏💰💰💰😁🙏👏

[@Checkered_Demon00]

On the macro counter on the website…it says to lose weight or to build lean muscle…which one do you go with if you are wanting to do both?

[@bamos8729]

Im a truck driver and each of my stops its about 20 minutes or so. I usually walk in place for the the full 20 minutes. And those steps and calories burned add up very quickly

[@nickschwizer184]

Listening to these guys say that they fell under sedentary to light active has thrown me for a loop??!!! I train 5-6 times a week (my training style is a mix of strength weight training meets CrossFit/HiiT) - typically a 45-60 min session per day. Outside of this I might also throw in a 5-10km run and some activities like tennis, General long Sunday walks (4-6km) during the week. Based on this I was entering my base activity factor around the 1.65, which was between moderate exercise (3-5 days a week) and very active (6-7 days a week). Is this right or am I way off here and going too overboard??? Outside of my training sessions and weekly activities, I pretty much sit on my ass at a desk doing my Monday to Friday corporate desk bound job! Based on all this would you say I am better off putting my basic activity factor more around 1.375-1.45???? Any help/tips here would be greatly appreciated.

[@BlessVibez]

Okay Issa big mon ting 🚫🧢

[@ukaserex]

I struggled with being overweight my entire adult life - and really as a kid, too. I was 35#s as a 1 year old! It wasn't until I got a fitbit - that is not terribly accurate in any respect, but it did give me a baseline for the calories I burned in a day that I figured it out. (I would so not buy a fitbit if I had to do it all over again, I'd have done more research on the different trackers. )

[@sonja4164]

Which tracker would you recommend now?

[@ukaserex]

@@sonja4164 I think I'd just stick with my HR monitor, and forgo a tracker. A tracker is great for counting steps, and I used to walk 10-20k steps a day, but now I just row. If I had to get one, I think I would revisit Whoop and the subscription model. Or an Oura ring. I just have no more faith in Fitbit. When this one breaks, I'll do the research and find out.

[@sonja4164]

@@ukaserex ok thanks!

[@lilibothwell5834]

What's a good timeframe for either a bulk or a cut...

[@krotogio]

It is very interesting but in a scenario with a long term too low caloric diet tracking it doesn’t work because of metabolic adaptation. That’s happened to me and it took me a year to understand and adjust with a reverse diet and Get out of this situation.

[@cbgbstew4072]

I’ve done calorie counting and know it definitely works. It makes me feel like such a crappy, vain person to weigh and track, though, and that keeps me from wanting to keep doing it. I only judge myself like this, though, not anyone else for some reason. Also I cannot STAND not being able to accurately weigh and count “mixed” foods like restaurant dishes, recipes that I didn’t make, etc. Anyone out there have tips on how to break these mental blocks?

[@joshoverdier2409]

U mentioned BMR and TDEE, when u go into a deficit does it matter if u go under your bmr or should u be above your BMR?

[@edtechspecialist]

When you get an ice cream cone nowadays, what does "one scoop" look like? Watch the server re-scoop four times into the tub to provide "one scoop" of ice cream onto a cone. When I grew up in the 70s, one scoop was literally one scoop. 10:20

[@Uneekabilitys]

🤣 the banana . When I first started tracking macros and actually weighing food mind blown at what 110 g of banana looked like.

[@IvoCoric]

How do you count protein? Only from animal sources (eggs ,meat , milk...) Or you include protein what is in bread , pasta , potatoes , rice ... and there is even little in vegetables ?

[@healthyteddy]

The hardest thing for me is to track precooked bulk meat. I know 4 oz of raw meat is not 4 oz of cooked meat. So when I cook for the whole family I don't know how to count .y portion.

[@user-wb7nv9ht1g]

Good to use a scale and calculator, might seem OCD but i started off doing that because I had no idea at all

[@QueenBB53]

Use a digital kitchen scale. I’ve been using one for years.

[@kwalshe15]

Energy actually is destroyed but the body stores it, look up heat death if you're feeling sad...

[@-bri2]

Sh*t I'm buying some scales right now 🤣

[@robkarpinski3906]

i have no idea what i'm doing with calorie in/out I just know that I wanna get rid of this belly fat yet gain muscle???

[@jre5811]

Get in the gym, and focus on a high protein diet

[@FrozenAuroras]

@@jre5811EXACTLY 🔥🔥🔥

[@mrt.nathan]

Sal kinda looks like Joe from Impractical Jokers lmao

[@sonja4164]

😂

[@philipgalvan7523]

How can we get our body fat if we don’t know it?

[@nytroxnikko1532]

buy a body composition scale. its one of the best investments you'll ever make.

[@eliasturndale5019]

Easy just build muscle

[@eatinerni]

I love Thai channel but every episode is essentially "eat right and lift" lol

[@gregoryking4796]

I read "how to eat muscle and burn fat"

[@D.Cole808]

Grow some OCD weigh your foods , find the foods you like , stick to it and eat it everyday at the same times lmao that’s what I’ve been doing for years haha and grew to love it , I’ve chose foods that I’ll never get bored of . And my cheat meals Wenever I feel I need it , are for my “ taste buds and normal living “ . Then when it’s time to bulk , I do the same things , just choose different foods weigh them out , stick to it and keep adding when I get heavier. Then when to cut again , go right back to my cut foods lol

[@noozetaslam1360]

I’m a 43 year old women and it’s been nearly a year using weights …just wanted to say am absolutely loving your KZbin page and podcast… have learnt so much. A huge thank you for sharing the calculator ..makes life easy …you guys are doing an amazing job. 🫶

[@qarisuleman2354]

this shit is real

[@anthonynewton9608]

Pop is not the east coast lol… that’s the Midwest

[@anthonynewton9608]

The show is great though!!!

[@cbgbstew4072]

Fellow Midwesterner here. Yep, can confirm it’s very much Midwest to call soda “pop” but my mind was blown last year when I learned that some people in Massachusetts not only call soda “pop” but also call water fountains “bubblers”! I thought that was only a Wisconsin thing!

[@TimmyDahitman]

📝📝📝📝

[@wubzero4709]

mustle lol

[@bluesky2648]

Muffle

[@janelogan1423]

What exactly is Okibetonic Secrets? How does this thing really work? I see lots of people keep on speaking about this popular fat burn methods.

[@KakaCat69]

"I eat healthy.. I eat salad" .. 😂.. that is soooo true when I talk to any fat/unhealthy people... 😭

[@rehanakadri4690]

There isn't any fat loss tea or a magic pill. There are only smart dieting and training. *Agoge Diet* is a great tool to start with because it gives you everything you need to reach your fitness goals.

[@stevespuzak3798]

Not into these sponsored shows. Skews truth.

[@givenshavonneburton5055]

Hey, if you want some real gains, not this shitty Synthol piled muscles, just take care of your diet.If you struggle to create a meal plan for yourself, there are many great websites where you can do it in minutes.I'm following a muscle gain meal plan from a website called ByteGainz and I can't explain how useful it is to me.I simply buy all the food that is on my grocery list, prepare meals and focus on other things 'cause my macros and portion sizes are already calculated for me.

[@borisbodega344]

This guys are talking so much but the content could be provided within 5 minutes …,

[@WGAGENCY]

You been at this for almost a year😂😂😂😂😂😂😂

[@benink5690]

FYI these guys are full of....

[@MindPumpShow]

super educational fitness and health advice?

[@michaellynch7608]

Impossible to take advice from someone wearing a Milton "greed is good" Friedman - the godfather of the fairy tale of trickle-down economics. Sad.

[@ali-boop]

Yeah it's VERY cringe, but I try to separate his awful politics from this information.

[@mattpassos5689]

The podcast isnt about politics, just listen to the fitness info and take what you like and leave the rest

[@teveonkperkins]

@@mattpassos5689 thank you lol that’s literally what they speak on. It’s clearly a fitness pod not a political pod.

[@eeehhhbertoyee5057]

"I cant take fitness advice from you if I dont like your political views" has got to be one of the stupidest takes I have ever heard.

[@zannyreflections9651]

What does that have to do with fitness and health? Dude could be wearing a Putin, El Chapo, “i support the chinese government, or Bush did 9/11 shirt who cares, the information provided in the video is accurate and true fuck the politics

[@G4MESE7EN]

Starts by selling stuff. Product sales guys. Look at their MAPS breakdowns. Ridiculous.