How many carbs? 3 breakfast examples and REAL TALK about high carb/low carb diets

Do you need carbs for performance? Should you cut them all out entirely? Carb confusion is one of many shiny objects in nutrition that distract from super simple steps that actually make a bigger impact.
So today I’ll share my easy step by step approach to what to do first, second, third, fourth, and fifth to make sure you get some big, easy wins with nutrition before you drive yourself nuts counting every single…nut.
Along the way I’ll also show you 3 breakfast options to reach a general ballpark of carbs, protein, and fat, along with their macros if you really need to know.
Make the energy balance equation easy with my FREE Functional Bodybuilding macro calculator, where you can select your protein and carb preferences: functional-bodybuilding.com/m...
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-TIMESTAMPS-
00:00 Intro
01:39 Why 70g of Carbs?
05:13 Meal #1
07:44 Nutrition Checklist
10:52 Meal #2
17:04 Meal #3
20:55 Q&A
24:49 Thank you!

[@Trader2724]

This man is almost one of one of best source information i've ever found. I am prishiated for your time and for information you're sharing . Hope meet ya one day and maybe have some training with )

[@mmbaseball2875]

Phenomenal content! Your approach is very similar to Jeff Cavaliere’s where both of you guys place quality at the forefront. Thanks for all the hard work you put into your videos Marcus!

[@glendabaker4901]

Great ideas for breakfast food! Thank you Marcus for trustworthy information. Stay strong 💪🏻

[@pablolouis7732]

Amazing video Marcus, your information and examples used are so great. Keep it up, you’re a legend

[@marcusfilly]

I appreciate that!

[@Beeker0420]

Marcus, I have really become a huge fan of your content, particularly your nutritional videos, which are hands down THE BEST ON THE INTERNET!

[@marcusfilly]

Awesome! Thank you!

[@tgray0379]

As always, nothing but pure gold on this channel!

[@marcusfilly]

Much appreciated!

[@vincent_f]

Very well explained! thank you Marcus!

[@marcusfilly]

My pleasure!

[@dillonbeylefeld5886]

Recently came across your channel and I just must say thank you for the content. Starting to slowly work on mobility training and these videos are very helpful.

[@marcusfilly]

Great to hear!

[@francocaram7945]

This is the greatest video that I've seen of yours, amazing! Keep it up

[@marcusfilly]

Glad you liked it!

[@davidmurray2829]

Great thoughtful and simple video. Thank you👍👍👍

[@marcusfilly]

Glad you enjoyed it!

[@missrockstarglamazon6846]

Excellent Marcus

[@marcelerasmus444]

Thank you Marcus!

[@marcusfilly]

thanks for watching!

[@ignacioalfredo1903]

I've got to thank you, Marcus! Your content kind of saved my life! I'm 36 years old and already lost 35 lbs.

[@marcusfilly]

keep up the good work!

[@mikebrown965]

GREAT video!!!!!! The detailed nutrition videos are even more helpful than the workout videos. More nutrition info please 🙏 big fan of your work 💪

[@marcusfilly]

More to come! Thanks for following along

[@crossmovement_nz]

Once again great video thanks Marcus

[@marcusfilly]

Glad you enjoyed it

[@lindseyhatchett7711]

Thank you for not speaking in absolutes. This makes so much sense

[@marcusfilly]

glad it was easy to follow!

[@geoffpj1]

Great information thank you Marcus

[@marcusfilly]

Any time

[@jeanpenus]

Great content, always enjoy listing to your input and perspective based on your experience. Thanks!

[@marcusfilly]

I appreciate that!

[@Dustin_Amberg]

Thank you! Thank you! Thank you!

[@arunraju4964]

I’m a huge fan, Marcus! Your content is nothing short of excellent. Would you mind doing a video regarding your specific view on starches? I’ve seen that you often consume tubers as well as basmati rice. Do you only eat starches during your post-workout meal? Do you have a specific strategy concerning when you choose to eat them or not eat them? How do they fit in with the rest of the carbs you consume? Thank you kindly!

[@marcusfilly]

Great suggestion! We will make a breakdown on this soon!

[@ozziegurkan]

Thanks for this video. You mentioned something around lean muscle gain and going into surplus to make it happen. Do you take into account the budget from exercise and general activity to determine the calorie target? Or is it mainly based on BMR, activity level and TEF? I use Cronometer and there is an option to include exercise which really changes the value of the target dynamically. I can go from 100 calories left before my CrossFit workout to 400 calories left with the surplus of 125 calories built in. I’m worried that if I take it into account, I will gain fat as well. Should I include or exclude the activity tracker data? Is that how you do it? Thanks!

[@laurendaly1160]

So helpful- thank you

[@marcusfilly]

Glad it was helpful!

[@joshprice32000]

I need to dial in my nutrition. I eat healthy and whole foods, no sugars or processed foods. However, I have no idea how many cards, cals, or fats I eat. I dod PUMP and did PILLARS before that and I still have too much belly fat. Its definitely diet for me.

[@marioescalante1276]

Love the video content on carbs you provide! Quick question, is there a limit how much sugar one should consume in a day? I track my macros and try to balance complex carbs and fruits. But there’s days I’m craving more fruits because it’s refreshing to eat, is there a certain amount of grams in sugar one shouldn’t surpass or it doesn’t matter as long that one meets carb macro ? Thanks Marcus !

[@marcusfilly]

I don't consider fruit to be the same as sugar. If you are eating whole fruits you are getting fiber and a lot of other micronutrients. I consider fruit and complex carbs in a similar boat.

[@davidmostertvlogs1319]

Never disappointed when you release a video! Always on point with explanations clear and very detailed

[@marcusfilly]

I appreciate that and thanks for following along.

[@karenhikesalot]

Great video and it is refreshing to find someone who doesn't demonize carbs and fruit. I run off carbs. Thank you for this info!

[@marcusfilly]

Glad you enjoyed it!

[@garyfinch1840]

If you run off exogenous carbs you are going to have a very hard time health wise later in life.

[@karenhikesalot]

@@garyfinch1840 not if those carbs are fruits and veggies.

[@garyfinch1840]

@@karenhikesalot back that claim up! Anything exogenous is not required and is treated as toxic.

[@karenhikesalot]

@@garyfinch1840 I lost 80 pounds in 2015 and figured out how to live my most healthy life. Quit being a troll

[@devaarguelles]

Such a Great video as always ❤️❤️🙏🏻🙏🏻 thank you!

[@marcusfilly]

Glad you enjoyed it!

[@aletheiaquest]

Great content. This guy has a phenomenal physique!

[@iampickle7251]

Most of these steps are helpful. the main one i found unhelpful is eating slow. ive never liked eating so i usually try to eat as fast as possible.

[@marcusfilly]

Thanks for sharing!!

[@sambomjan]

Hey Marcus, I recently bought some quinoa and have been consuming it by boiling it. Do you have any other tips on how to consume them? Thanks for the videos as always👍.

[@marcusfilly]

I have cooked Quinoa in a rice cooker with success. Then mix in some butter.

[@omarbarradas306]

Quinoa (Unsalted) with Greek yogurt works great

[@sambomjan]

Thanks 👍

[@momos2790]

I pulverize it raw in a coffee grinder..put in smoothie

[@garyfinch1840]

Explain the mechanism behind how exogenous carbs are more beneficial for recovery please?

[@jamesowens-darkcurvstudios]

Hey Marcus, quick question. Your calculator said I needed 2813 for my goal of lean muscle gain but yesterday I burnt 4050 according to my fitbit. Does that mean I need to eat the difference (1237 calories) to balance the over use?

[@marcusfilly]

I wouldn’t rely on Fitbit info each day. Instead, find a target calorie range and hit that every day for your food intake. After two to four weeks you can adjust the food up if you aren’t seeing your weight or strength go up.

[@romcnair8862]

How can I contact you to create my meal plans for me. I have a nutritionist that I am using currently, but I’m looking for someone else.

[@Armisius]

Do you have a recommendation for an air fryer? I’m thinking about getting one. They seem convenient.

[@marcusfilly]

gowise!

[@thenoblesavage]

Marcus could do a whole channel on food and it would have crazy subs. Thank you so much for all you do sir!

[@marcusfilly]

Maybe one day! Thanks for watching!

[@thenoblesavage]

@@marcusfilly I'm calling it early. FBF.. Functional body Feeding 😂

[@Eva_lily15]

Could anyone tell me is the patty ground/minced meat?

[@Tailoredfitpt]

Hey coach your macro calculator link does not work in the description ☝🏼

[@marcusfilly]

All fixed up functional-bodybuilding.com/macro-calculator/

[@robertwatson1985]

Really enjoy your continent found you in a collaboration video with Ben Patrick about two weeks ago. Already Been doing most of what you recommended was great results over the past six months. I think being more precise on my tracking is what will take me to the next level but your link didn’t work for me to the macro calculator just FYI. Look forward to more videos

[@marcusfilly]

Awesome, thank you!

[@mediocrejoker9447]

macro calculator link doesnt work

[@marcusfilly]

All fixed up. Thanks for pointing that out. functional-bodybuilding.com/macro-calculator/

[@actionman4593]

Calculator link not working

[@annaz9655]

Haha. Yes, that's the perfect way to describe how I feel. Carb confused😂

[@marcusfilly]

I hope this video helps!

[@annaz9655]

It really does, but I think I am still confused as it differs for males and females due to the monthly cycle. Not many people talk about this subject.

[@XHALE303]

If oats was a traditional breakfast, most wouldn't be obese. Keep it up💪🏻

[@gman68ful]

So are you eating more of an animal based diet currently?

[@FirstLast-dd9ym]

Marcus really went out and bought a bunch of junk food just so he could film himself puting it on the counter. Respect 😂

[@marcusfilly]

yup!

[@mediocrejoker9447]

.8-1g protein per LEAN pound of bodyweight, not total? i usually see that number in g's per lb bodyweight. and if u use the quick oats u dont even need to cook them. i dump em in a glass of water or milk, let em soften and just eat/drink em down with some chicken breast or tuna so easy.

[@trer1992]

Layne Norton would get triggered at the Pop Tart scene! 1 question, why only focus on Carbs? Carbs are less calorically dense than fats, 4kcal per 1 gram of carbs, 9kcal per 1 gram of fat. If you're doing a balanced diet, the fats should be way more restrictive than carbs.

[@nicholasfonti8139]

Almost said Animal Based Diet during the intro of the third breakfast. Must be following CarnivoreMD, huh?

[@Eva_lily15]

Is wild boar high in fat?

[@marcusfilly]

No it’s very low

[@Eva_lily15]

@@marcusfilly isn't it the fat that will keep you full?

[@jwstepp]

Please define lean body weight

[@heidinsasha]

Macro calculator gave me -11 carbs a day 🤣🤣🤣 guess it's carnivore for me eh?

[@marcusfilly]

i wonder what happened. can you let me know what inputs you used.

[@nicholasfonti8139]

Do you eat organ meat?

[@garyfinch1840]

This is so wrong. Hello hormones!!!!!

[@ascendtoaesthetics]

the quality of your food obviously matters more, that is not a serious question. 🤔😒 anyone who says quantity is more important, is ignorant at best, deliberately deceptive at worst.

[@marcusfilly]

it is why i prioritize quality first, but ultimately you can over eat on a high quality diet.

[@ascendtoaesthetics]

@@marcusfilly thanks for the response, I love your training philosophy and methodology, I am implementing more and more in my own training, looking to get strong on cossack squats now..you're definately a legend, was interesting listening to you on Mike Mutzel podcast...I hope I don't sound combative 😅 I suggest that "overeating" is essentially impossible on an optimal diet: ketogenic carnivorous diet. it's only when you add carbs to the mix that "overeating" becomes possible, because we have natural limits on protein and saturated fat consumption, but not for carbohydrate or polyunsaturated fats...both polyunsaturated fats and carbohydrate increase our appetites for them and do not have natural consumption limits...you cannot overeat steak, but you can overeat peanut butter sandwiches...etc...make sense? I use carbohydrate so I can "overeat" because I want to gain mass although I avoid polyunsaturated fats because they cause chronic disease...I could suggest books or experts to support my statements if you like 🤔😇 carbohydrate are a fuel for intense training and make it easy to "overeat" for the sake of gaining mass (which I use) but in limited quantities because there is no additional benefit above a certain threshold (100-300g daily carbohydrate) many thoughts here I know 🤔😅