How to Set Calories & Macros for Muscle Growth & Fat Loss

[@haeihaeihaei]

Thanks for this. Don't understand how this channel haven't blown up more. Great information that's backed by actual science.💪🏼

[@FlowHighPerformance1]

Glad you enjoy it 👍

[@oboealto]

I guess most people rather watch shirtless hot guys who sell them promising programs, rather than simply understand science.

[@scottmitchell1974]

I just do calorie cap with a protein floor. Carbs and fat work themselves out.

[@FlowHighPerformance1]

Yep, that covers pretty much everything 👍

[@adityapathak7540]

This video is gold for someone new in this world in this world of nutrition and training, describes everything one needs to knoe about nutrition while being realistic. Kuddos!

[@FlowHighPerformance1]

glad it was useful 👍

[@Bonniebelle_00__]

I personally like to track to build my overall awareness as my physiology is based off what I contribute

[@dorileondame]

I liked the video right away. I wish I had seen this video sooner. I have been working out at home and in a high calorie deficit for a month and I lost 4 kgs and most of it is my muscle. I learned that eating less would cause weight loss which is a good thing but losing muscle is not. However, I find it hard to get all of these proteins carbs and fats in a day even though I am a 24 year old, 172 cm tall and 92 kg female...

[@FlowHighPerformance1]

Glad the video was helpful. This should be your priority list if your goal is to lose weight & retain muscle: 1. Energy deficit 2. Resistance training 3. Protein intake 4 cabs & fat (less important once you do ⬆️)

[@dorileondame]

@@FlowHighPerformance1 Thank you for your reply. I appreciate your effort so I subscribed to support

[@MarshallWheyman]

this channel is a gem!

[@jamescarter2013]

This Guy Is A Genius ❤

[@Senayoshy]

Very informative but video really starts at 27:30 for those want to skip all the talk

[@chrissxim9292]

Great video brother! I would only suggest to add more info in the graph to make more sense just by looking at it. For example at 11:48 you could add the reference of slow and fast bulk, like "about 0.4kg and 0.9kg per month gained" respectively. But overall such a great representation of the hard to read researches!! Thank you :))

[@FlowHighPerformance1]

Thanks for the feedback. I am always looking to make the presentations as easy to understand as possible 👍

[@oboealto]

In an otherwise sea of confusion and conflicting opinions, your channel has become my go-to source of real answers. Thanks a bunch.

[@FlowHighPerformance1]

glad to hear it! Appreciate the kind donation 🙏

[@HEWhitney1]

Another great video. I really like how you're not driving a single angle just providing a lot of options and evidence. The most helpful thing I experienced with dieting was going on a fast mimicking diet for 5 days as outlined by Dr Walter Longo. This entails 1200 calories on day one and 800 calories on day two through five with a macro distribution of 45% fat 45% carb and 10% protein. My guess is at the low protein coupled with the low calories triggers the body into thinking that you're on a water fast. After doing these 5 days then I slowly ramped up my calories over a month from 800 kcal to approximately 3, 000 kcal which I monitored very closely using a gram scale and USDA estimates of macro and calorie. I weighed myself every morning in underwear and t-shirt. By excluding the 10 lb that I likely lost in water weight I was able to estimate how many calories I was eating and how much weight I lost and determine that my calorie demand was approximately 3,300 kcal/day. Using the calorie estimated method with height weight sex activity level I estimated my calorie demand was approximately 3,500 kcals per day. As you said this exercise gives you a great deal of common sense about the calorie contents of food it allows you to regulate what you eat without weighing everything out. After I ended this diet experiment I added high intensity weightlifting twice per week to my workout routine and have put on 15 lb in the last 6 months majority seems to be muscle as my legs but back to your shoulder and arms have all filled out a bit. Not bad for a 63-year-old man. Other than weight lifting I do about 10 mi a week of Hill hiking 20 miles per week of up and down hills on a bicycle in about 5 MI of swimming in a coached pool workout and in the open water. I feel like I put on about 5 lb of flab so this week I am starting a gentle cut of ~500 kcal/day via time restricted eating between approximately 5:00 a.m. and 3:00 p.m. This caused me to drop 5 lb of water weight in the first 2 days. This is the one area I don't think people talk about enough is the water loss and water gain caused by either excess calories or deficit calories. I don't know if it's a big factor for me because I am very metabolically healthy, very insulin sensitive and moderately large at 6'4" 215#. In any event being in a cut phase means that you're also lacking a lot of water-glucose storage in your muscles. This means for me if I want to lose 5 lb I need to drop 15# and then came back up about 10# and water plus glucose stored in my muscles.

[@FlowHighPerformance1]

Thanks for sharing! Yes, water and glycogen will influence bodyweight during weight loss/gain. However, I assume this would stabilise after maintaining a specific bodyweight for a little while 👍

[@HEWhitney1]

@@FlowHighPerformance1 Yes... Except that water/glycogen @~4:1 ratio) weight loss/gain is a sensitive indicator of daily under or over caloric consumption. That's why I weight myself everyday. It's my primary check on my daily energy balance which as you point out is very hard to measure otherwise.

[@Sinsuren]

You have a very pleasant voice and the videos are very informative. I love learning new things about training and nutrition. Even though I've been "in the loop" for a long time, there are still a lot of gaps. Maybe you'll suddenly start posting complete workouts for beginners and advanced? :з

[@FlowHighPerformance1]

Glad you enjoy the videos. I'll probably never make videos of complete workouts, since there is never a one-size-fits-all program. I prefer to discuss principles of training so that individuals can make their own informed decisions 👍

[@felipearbustopotd]

I have benefitted more by eating OMAD, than following any other form of eating protocol and my approach as to how I exercise, also differs from the norm, but it works for me. As with all advice - take what is relevant, disregard what is not and adapt so it suits YOU.... in essence be the lab rat! Thank you for uploading and sharing.

[@FlowHighPerformance1]

Glad you have found a protocol that works well for you. Totally agree, take what's relevant and disregard the rest 👍

[@NahyanChowdhury]

Amazing video, love the depth and research. Subbed and watching the rest 💪❤

[@FlowHighPerformance1]

Welcome! Glad you enjoy the content 👍

[@MikeLeeSr]

Me breaking out 2 scales at a time when meal prepping.

[@FlowHighPerformance1]

🤣

[@Reem.H.A]

I appreciate your videos so much! Thanks for your work, truly!

[@FlowHighPerformance1]

You are welcome 👍

[@aryllies]

I can confidently assure that everything in this video tracks.

[@AsgersWeb]

Mate, just wanna say you are so talented and your videos are amazing. Easily the best fitness channel on here.

[@FlowHighPerformance1]

Glad to hear it 👍

[@jelly.1899]

Theses videos of yours are SO good!

[@FlowHighPerformance1]

glad to hear it

[@jelly.1899]

​@@FlowHighPerformance1 do you have a link for a good dumbbells only workout?

[@hccdgvvfccdgn993]

Me eating ben and Jerry ice cream while watching this video.

[@FlowHighPerformance1]

🤣

[@scottlanbrasher]

Ever since I really got into my fitness I honestly haven’t been craving the bad foods super bad There’s moments, but I’ve found joy in cooking and a way to make healthy eating fun and tasty! I was offered pizza just yesterday and I denied it even while hungry If your invested in your long term health one thing you can do is change the media you consume, this account was made so most of the content im recommended is fitness based I think that helped me keep it in mind a lot and made me even less motivated eating unhealthier foods, soda was the first thing to go a long time ago and honestly it’s just not worth it to me anymore

[@D-nice1976]

😢😅

[@Bonbon53539]

Banana bread here….😂

[@arjayavon7250]

😂😂

[@adamjaks]

really good job man, incredible videos

[@FlowHighPerformance1]

Glad to hear it 👍

[@shuvang96]

2 month update 35 pounds down .. 60 more to go 🙏🏻🙏🏻

[@FlowHighPerformance1]

Congratulations, keep up the great work 👍

[@shuvang96]

@@FlowHighPerformance1 thanks 🙏🏻

[@cameronjeffray456]

Amazing video, thank you!

[@FlowHighPerformance1]

No problem 👍

[@thephapster]

the macros for the thumbnail are around 55% carbs, 20% protein, and 25% fat

[@researcher.coach.channel]

Far of video topic.. I really like this channel, so I want talk about one thing. I would like to see more research on joint stress during workouts.. as I see more studies about muscle recovery.. For example, it is so common that lifting heavy weight puts more stress on joints than lifting light. Although many say this, I've never seen someone talking in depth on why or even giving any reason or study. I find it a bit confusing because the real question would be : Do low reps to failure put more stress on joints than higher reps to faliure?. When we look at systematic fatigue, most scientific research now tends to say high reps might cause more systematic fatigue, but what about joints? When we look from a practical aspect, we would see that usually people tends to lose strict form when they want to lift too heavy( for example powerlifter might flex their trunk when the weight is too heavy during deadlift) which may increase injury risk and probably put more stress on joints, But, what if we're talking about strict form heavy or light to failure, why would heavy put more stress on joints, can't find the answer 🤔

[@FlowHighPerformance1]

Good question. Systemic fatigue and joint stress are two different things. And there isn't really much good practical research on either of these topics as they relate to lifting. In my experience, heavier loads usually cause more joint stress. Strict technique allows you to train the muscle with lighter loads - usually reducing joint stress 👍

[@researcher.coach.channel]

@FlowHighPerformance1 yes, that's right, I mentioned systematic fatigue as example ( it was very common and known that heavy loads cause more systematic, and now it appears to be not that simple) that's why I was wondering what about joint stress. Hope in the future these two terms become more studied and clarified. Thank you ❤️

[@boblangford5514]

I find it very hard to get enough carbs when I’m in a deficit. According to this study, I should be getting at least 220 carbs each day, but I normally get about 170 in a deficit. I’m currently trying to lose about 5 more pounds.

[@FlowHighPerformance1]

I think that is fine. When you're in a deficit, everything is more restricted, so these recommendation might not fit your diet exactly 👍

[@boblangford5514]

@@FlowHighPerformance1 Cool. Hopefully I will only have to be on this cut for a few more weeks. Thank you for your reply! I really enjoy your channel.

[@JWB671]

Reduce your fat intake to 10% of calories. Eg. more chicken breast, less beef and diary, some avocado… Do this and you can eat more whole food starches like sweet potato, eat a higher volume of food, and still have your calories in a deficit.

[@jacobstaff549]

Great topic....❤❤❤

[@karljamescosio3466]

Ingat po kayo sir

[@shinstormborn3325]

so helpful thank you 🙏

[@FlowHighPerformance1]

No problem 👍

[@allurn1804]

Great video once again! 🎉

[@alexeivozniuk720]

i am very surprised to hear that fat content foods are less satiety than carbs. i am a high carb guy and this kind of a diet fits me well, otherwise i don't feel i am on my peak. all videos i watched previously told me that fat dominant foods (and protein of cource) are more filling and on the other hand carbs leads our insulin to spike and crash so we fill higher level of hunger earlier.

[@FlowHighPerformance1]

High fat foods probably are more stating - because they have more calories per unit of weight. However, if calories are equated, carbs are usually more satiating. Although it should be kept in mind that other factors also influence satiety such as fibre content, water content, texture, palatability, etc. 👍

[@alexeivozniuk720]

@@FlowHighPerformance1 yes, fibre is a must. i avoid eating naked carbs. this helps a lot. fiber or protein (not lean) first. also fat content foods prevent blood sugar spikes if eaten before carbs

[@paulreynolds3883]

Great video! Are maintenance calories the same as BMR, which doesn’t include added physical activity? For example, if my BMR is around 2000 calories/day and I add 500 calories of physical activity, am I in a negative energy balance if I only consume 2000 calories?

[@FlowHighPerformance1]

Total energy expenditure = BMR + Thermic Effect of Food + Movement. Yes, you would likely be in negative energy balance in your example 👍

[@Ghostyyy9999]

I find it hard to find my maintenance calories though, one calculator will say it’s about 2,800 calories while another says 2,100 and changes a lot too depending on physical activity

[@FlowHighPerformance1]

That is why you need trial and error to accurately find your maintenance calories 👍

[@Your_Games_Org]

Nice video my personal trainer 🤝 Now let me go and watch it

[@HakuCell]

25:03 minimum fat and carb intake.

[@MrWarneet]

While calculating maintenance calories should we use total body weight or just lean body wieght. I find to remove body fat from body weight a real guessfest..

[@FlowHighPerformance1]

total bodyweight 👍

[@trendingbtq2373]

Can u make a video on how to create a workout program for wellness bodybuilding

[@FlowHighPerformance1]

I know nothing about wellness bodybuilding unfortunately 💪

[@dorfrez]

Thanks!

[@FlowHighPerformance1]

No problem, appreciate the kind donation 🙏

[@saks191]

Virtual trainer. Needed this

[@J.O.Double.Z]

I always find food portion size calculation confusing ... cooked vs uncooked weight of food differs a lot. when I read the nutrition label of a certain food, it tells me it has xxx cal per 100 gram. so when i cook this 100g, the final weight is less. does this means i consumed the 100g suggested or should I add more to reach this 100g?

[@FlowHighPerformance1]

Good question. The nutrition label will usually state the ingredient in its current form. So once you cook it, the nutrition profile changes per unit of weight. I would recommend using the raw nutrition information with the raw weight 👍

[@wyllii]

i assume the difference in weight it could be a loss of water when food is cooked

[@themasculinismmovement]

thanks

[@FlowHighPerformance1]

No problem

[@obaidation]

Macro setting is at 27:34 So setting it like that is for maintenance or weight loss or weight gain?

[@FlowHighPerformance1]

Same minimum macro targets for all goals. Just calories will be adjusted 👍

[@videogazer801]

130g protein is a perfect level for just about everyone, but 350g of carbs is way to low if you’re active. 450g carbs at the very least to stay healthy

[@FlowHighPerformance1]

130g of protein + 450g of carbs would already be around 2,320 calories without including fat. This is already above maintenance calories for some smaller individuals. If you are trying to eat in a deficit, would would probably need to reduce some of these macro targets

[@videogazer801]

@@FlowHighPerformance1 yes for smaller individuals but most people aren’t really small for average size people. It’s perfectly good. 3,200 calories is maintenance for me and I’m a little smaller than average size.

[@nevoh4940]

Yes but what if I'm a bit overweight, and in a calore deficit and I consume enough proteins. Do I still build muscle by having excess fat using it for energy to build muscle?

[@FlowHighPerformance1]

This video should help kzbin.info/www/bejne/r5jcZKeIm5qsiKs

[@seanchou9049]

Some videos mention having to eat more protein during a caloric deficit even as far as 2.4-2.7 per lb, is this really necessary to prevent potential muscle loss?

[@FlowHighPerformance1]

Higher protein intakes do seem to be beneficial for muscle growth & retention, although with diminishing returns beyond around 1.5g / kg / day (0.7g / lb / day). 2.4g / lb / day+ will mean almost the entire diet will be protein with minimal fat/carbs, which probably isn't ideal

[@ICcccreg]

Quick question, I boxed for an hour and a half and did weight training after will that hinder my muscle gain even tho I'm eating enough calories for that day?

[@FlowHighPerformance1]

Shouldn't be an issue. Check out this video for more info kzbin.info/www/bejne/pWSmkn6AbZ6nn7s

[@eastcoastkickz4891]

Good sleep, Low carb, high fat higher protein has given me results faster

[@mohammedashif4765]

Some fitness trainers saying that after weight loss is finished we can slightly increase calories to our previous maintenance and we will not gain the weight is that true? i think when weight loss is finished our previous maintenance calories are surplus

[@FlowHighPerformance1]

Yes that is true. You should be able to eat a little more calories to maintain, compared with the calorie deficit that was required to lose weight

[@BlackSquall13]

🙏🏾🙏🏾

[@xclusive2168]

Would i gain more muscle in a smaller deficit like 250?

[@FlowHighPerformance1]

Usually, yes 👍

[@BigAlCodes]

The label being wrong is so frustrating

[@FlowHighPerformance1]

I dont think it is a major issue. If you are in the rough ballpark over time, you should be fine 👍

[@onecho2261]

When you say "x" grams per kilogram of weight... Is it your current weight or the "ideal" weight?

[@FlowHighPerformance1]

per kg of current bodyweight. Although, this might need to be reduced if your body fat is currently quite high 👍

[@onecho2261]

@@FlowHighPerformance1 thank you!!

[@haikvoskerchian2857]

What happens when the minums sim to a calorie amount greater than my maintenance! I want tonlose weight !

[@FlowHighPerformance1]

you can reduce these minimums if you still aren't in a calorie deficit - especially the protein and carb amounts 👍

[@AsgersWeb]

Is Calories the only important factor when it comes to fat loss?

[@AsgersWeb]

Like do Carbs matter

[@FlowHighPerformance1]

Calories are what determine WEIGHT LOSS. Macronutrients can influence the proportion of muscle vs fat loss during weight loss. Although, one you get a minimum amount of each macronutrient, and perform resistance training, additional carbs vs fat doesn't really matter - unless you are an endurance athlete

[@saxtonbecker12]

How am I'm supposed to get 180g of Protein, 300 minimum of carbs and 60+ of fats😂 i struggle to get just 150gs of carbs while staying in calorie range and hitting Protein goals lol

[@FlowHighPerformance1]

You can reduce these protein & carb targets

[@saxtonbecker12]

@FlowHighPerformance1 well I'm 230 and pretty fit with visible abs (I'm fairly tall) so that is about what i need for the minimum protein goal. But i did research on my own and i can find denser carbs and leaner proteins to help balance out.

[@LeoShoSilva]

If you're eating some of the examples given I don't think the person is bothered about calories 😅

[@centagus8797]

Do you workout flow high performance ? 😀

[@FlowHighPerformance1]

Nope, never lifted before

[@pangopod2969]

:)

[@slicksvillage6920]

I just ate Mcvities chocolate digestive biscuits. Now need to work hard this week. The guilt is the fuel.

[@FlowHighPerformance1]

I understand this feeling of guilt too. It can cause an unhealthy relationship with food if you are trying to use it as fuel for exercise & diet 👍

[@turbosupra2jzdragracingtob249]

This is insane. This is how to get pre diabetes / hyperinsulinemia

[@FlowHighPerformance1]

This is purely for body composition. Health is a different topic that requires advice from a medical professional 👍

[@vipinvenugopal7534]

This study is bs. Research on athletes really?

[@FlowHighPerformance1]

Why is research on athletes bs?