How To Calculate Your Macros for Optimal Results "IIFYM"

[@mountaindog1]

Do you want 25% off one time on my Supplements? Use the code GraniteStrong25 granitesupplements.com/

[@markb.739]

Granite recovery is hands down the best product I have ever tried! I was skeptical after hearing about it in your supplement video but I did the research and gave it a try. It's a total game changer, and I will never lift without it again.

[@jaydeochinero3820]

I really like this so for someone that's a hard gainer like my self I could multiply all this for a guy that's about 200 pounds and I could gain quicker

[@thewikwakdj]

Thanks for posting these calculations. Im curently down 45-49lbs i would like to be down another 10 but have been stuck at this weight for over a month now. Im trying to do it the hard way by gaining muscle while losing body fat. Do i calculate with the number im at or where i want to be? Any advise would be appreciated.

[@ClassicBaSSTech]

I LOST 40lbs!!! You ask how? I visited website called NextLevelDiet. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES.

[@gerleegereltuya3953]

Yes, I lost practically 10kg in one month by NextLevelDiet.

[@karanram7234]

Thank you for helping me on my journey to reach my personal goals. We lost a legend in the community and a great man to look up to and strive to be like. Rest in paradise John 🕊

[@jumpingeagles1]

Rest In Peace? No way did he pass away?

[@maratonlegendelenemirei3352]

@@jumpingeagles1 Sadly yes he did.

[@abuhabibalkhair250]

May Allah have mercy on his Humble Swole soul

[@cr500811]

What !!!!

[@cr500811]

He did not die !

[@raghurajaram8817]

This dude is super legit lol he’s so straightforward and chill no ego at all straight OG status lol

[@mountaindog1]

thank you!

[@markd.2337]

Can you write on your bicep next time so I can see the formulas?

[@s.smusicworldofbilaspur1754]

Diet plan from Agoge Diet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

[@mohammedfaizansyed3050]

Rest in peace John, thank you for your knowledge and contribution through the years.

[@viewer4000]

What?

[@simplycy919]

You’re in my rotation of the only bodybuilder/ fitness channels I never miss. You’re the man, thank you for the egoless, yet no bs humble and logical approach you bring to every single video. We need more people like you not just in fitness but in the world. Good health to you and your loved ones my man ! 🙏🏼

[@andytheindividual3862]

Robert Barlow damn you said it so true. Bless ya brother

[@gracielamoran9672]

RIP🙏🖤

[@leckman09]

Again,John takes 20 years of headaches and makes a simple , impressive and easy to apply model

[@itzdan0s477]

This is what I used to start my weight loss journey 2 years ago in February. Funny though it was because I was 220 so I just followed what he written down. I’ve now lost 20 lbs and idk how much muscle I’ve gained but I’ve made massive gains my stomach is almost all gone only stubborn love handle fat. All thanks to you John. I hope you see this comment in heaven.

[@Leo-hw6pb]

you got any updates on your weight loss man? just stumbled on this video and 225 so curious about eating like this and training hard to get to 200

[@redsoxfan2107]

Is just staying at a deficit and 10% cal from protein the simple shortcut formula

[@bigwilfybear5894]

I’m same 223 lbs but 2800 cals for cutting seems more like a bulk for me I train 3 times a week

[@lexcvia]

update?

[@Growingingodliness7]

I've decided to comment before viewing the whole video to say I appreciate all of your hard work and what you contribute to the fitness community

[@coreyfearing7854]

Just started doing this a week and a half ago with 40/40/20. I was doing keto and low carb before and kept losing muscle but when I did your recommendations I gain muscle and shredded even more bf%. This is my favorite KZbin channel now thanks for all the awesome content and knowledge 🤙🤙🤙 Aloha from Honolulu, HI.

[@symqual1774]

This basic ratio is easy to be applied for making the individual's ideal body absolutely! This vid is really evangelistic for all the trainees. I appreciate you so much as usual.

[@jonathantrevino3720]

Is this for finding my maintenance calories ?? Or is this like if I wanna surplus

[@enhanced_machinist2866]

The most humble, honest, lovable guy in the industry. Good shit

[@aaronfurr5727]

What up Brandon, we could be related, never know... lol

[@enhanced_machinist2866]

@@aaronfurr5727 where ya from?

[@aaronfurr5727]

@@enhanced_machinist2866 Family from Charlotte, NC area, I'm in Wilmington, NC

[@enhanced_machinist2866]

@@aaronfurr5727 mid mo 100miles from kc mo

[@aaronfurr5727]

@@enhanced_machinist2866 chances aren't looking good. But have a good day, brother lol.

[@spuZDK]

Simple caloric intake calculation. : LBS * (12-14) for weight loss. - LBS * (15) to find maintanence - LBS * (16-18) for weight gain :) the lowest and highest number represent your activity levels, fx. 12 for low, 14 for high.

[@UltraSrbina]

If I have 240lbs and I am lean at 210lbs how much should I eat to loss fat?I eat around 2300kcal, also doing cardio every other day(30-60minutes medium pace).

[@spuZDK]

@@UltraSrbina If I was you and you weigh 240lbs atm. I would eat 3360 calories to start. (240 * 14) when you stop loosing weight then go abit lower in calories. fx. go down to 3200 and see what happens and so forth.. So you can lose weight in a slow pace, so you don't lose muscle as it keeps your metabolism high.

[@UltraSrbina]

@@spuZDK Thanks. I will try it and see how it goes.

[@aantonio06]

@@UltraSrbina To be at 240 and eating only around 2300 calories, you should already be at the caloric deficit you should be in to lose weight.

[@spuZDK]

@@aantonio06 for sure! and even too low in my opinion... :)

[@coltonsimoneau]

This video was extremally helpful. I have been confused on the subject of macros and overthinking my diet plan, but this helped me get into the game and realize my plan doesn't have to be perfect to start. Thank you John, rest in peace.

[@gesiisak3120]

Macros are nutrition math for maximum recovery and result on every training program. Thank you John!

[@azozfs5330]

Simple, informative, and straightforward! No ego, no BS, just straight up facts! God bless you John!

[@TheBelgian77]

I go back to this video every 6 months approximately. Every time I learn something. It's helped me losing my gut while keeping my bodyweight up. Currently on 243lbs. with less body fat. Looking to get bigger and heavier. 💪

[@Kaspen82]

Don’t do it. You’ll risk a heart attack

[@westhamaremassive8099]

This is the first video where I have got macros and how to calculate it. It’s really simple if you explain it simply but some people on KZbin make it sound so much harder than it is it’s easy once you get it

[@CapnJrod]

Such a precious soul. Sucks you left us as i got into fitness but i am incredibly greatful of your family re uploading your vids to let your message carry on. RIP Mountaindog1

[@nelsonhoffman5922]

30 years old six pack natty year round by following mountain dog diet without tracking macros for the past 15 years. I think if I want to grow though I’m gonna have to track.

[@zipper978]

Nelson Hoffman you look pretty skinny you are gonna have to eat a lot more

[@loydmexsimmons226]

@@zipper978 He looks ripped

[@zipper978]

@@loydmexsimmons226 ripped means low body weight. in his case he's low body weight and low muscle mass. aka skinny

[@justinasbaltrimas3750]

brilliant little guide. I've been training for 3 years now and making decent gains but I always was a little intimidated by macros but you made it simple. Big thanks!

[@elpuma92]

I had recently left the hospital after about 2 months of touch and go with my liver, I went in at 165lb 5’6” , I wasn’t as disciplined as I could have been but I had solid gains. Left the hospital at a soul shattering shadow of the man I was at 130lb. Coming out I was struggling to gain weight due to the medicine I was on but once I adjusted I starting putting on weight fast. I realized I was doomed if I didn’t get my shit on point before I could be cleared to go back to the gym. I’ve always watched your videos ever since I was a stickly awkward kid just trying to put weight on. I realized I had been given a fresh slate to rebuild even better and your videos are helping me do just that. I’m sitting at ~150lb about to start a slow bulk into greatness all thanks to you and the wealth of information you selflessly shared throughout your career. Rest easy.

[@tadiwabryanmusere2602]

Rest in peace Legend.... we will carry on with the knowledge you left behind for the community.🙏🏾

[@freedomunedited6836]

Huh ?

[@Hapkido-qu7bb]

I like this guy. You can tell a genuine nice person when you see it and is very knowledgeable. YOU GO JOHN! He totally reminds me of my previous training partner who was "old school" like john. I am so happy to find this guy on here as I recently returned to the gym after quite some time. Love it. Keep bringing the videos.

[@mountaindog1]

thank you!

[@LeBaby-t3m]

This guy is heaven sent

[@mountaindog1]

:)

[@JoEXG]

:(

[@bnr4444]

@@JoEXG :(

[@aryafalahati5975]

​@@mountaindog1rest in peace bro. You were my favorite coach

[@BeatsAndMeats]

Everyone: How many grams of protein should I eat? Arnold: All of them

[@Vera-dg3hf]

LMAO

[@elran123]

How many grams of protein should I eat ? John: Yes.

[@kaminski3036]

Thanks John! Your tips about nutrition is very helpful

[@EStephensII]

Miss you John. Thanks for making these videos for me to come back to on my journey. Appreciate you. Rest in power 💪🏽.

[@danny192]

Anyone else miss the whiteboard completely because you were distracted by the huge bicep?!?!

[@mountaindog1]

hahaha

[@gtr0321994]

😂 yep

[@zeropower5184]

there was a whiteboard?

[@ethanreason]

Was just going to comment this. Anyone know what size his arms are?

[@Horus-Lupercal]

@@ethanreason I think 20/21 inch.

[@zmusco6301]

I just want to give thanks to you cause this info alone is what the general public needs so we don"t have to be known for being obesite.

[@ypmm53]

Damn I miss this man! Love you JM! Thank you for always wanting to help u. RIP.

[@ed_cant_snipe]

Should do a follow up video on taking these numbers into the grocery store and planning for the week 💪🏼

[@sheend]

John medow: you cn just do some simple math! Me: *pulls out calculator*

[@wakeupamerica5971]

I find for me and my metabolism, I need about 21-22 calories per lb to really really grow, but to get the recomp affect, 15 or 16 usually does me pretty good. Hate all the cookie cutter ‘follow this outline to the t’ approach . But with John sayin he adjusts person to person is a great thing he added so that other know nothing set in absolute stone. Great video John! You and Jordan peters are my two go to guys with BB

[@toddflamingo]

Back looking for information from you John. RIP John and thank you for helping us all.

[@FengTooth]

Having access to great trainers like you with this knowledge is immeasurable. Thank you for everything you do Meadows, I appreciate you tons!

[@annoyingprecision2487]

John was, is and forever will be eternal. He lives with us through his videos, articles, books and memorabilia. Love you John.

[@AussieAngeS]

Thank you John I really loved the way you explained this is simple terms.

[@realpresident7074]

This channel is gettin better everyday good work and hello from north cyprus :)

[@lewpie78]

Thanks for that! Just started this week on trying to count marcos and just so happens you dropped this video! You just help me gain some good knowledge

[@1970HondaCL100]

Thank you so much for all this awesome information. You've really helped me a lot; since I've been watching you I'm down nearly 30 lbs. overall while also much stronger because of your diet and lifting advice. Finding your channel was the bump I needed.

[@birch_tacos]

Congrats man!

[@ELARMOOTEE]

One of the best videos done - john was amazing and so informative

[@pongky6131]

Sending love from Philippines! Awesome video. It's really simple to understand. Thanks!

[@lokeshgamer9372]

The Agoge diet is the ultimate meal plan for those looking to build muscle fast.

[@onetwothree4047]

i still haven't received an email, delay?

[@javierlopez8859]

Thanks so much John. Rest in peace king. Unbelievable what u did, so much admiration

[@edwardfortae2350]

Thanks for this. I lost my best friend this week Dave Dearth and I'm absolutely a wreck. This will definitely help me get myself back on track. I used to just follow his advice.

[@judahniknam5957]

Can you also make a video for abdominal training? How often, best exercises, purpose for each movement, time, etc?

[@simplymana]

John appreciate you so much. Your voice is always so soothing it’s hard NOT to listen to you bahaa

[@NoSpillsChills]

What’s your IG tho😻😻

[@lugohstsotofitness7817]

John is a bad ass. Keep up the good work, great education.

[@rbrickproductions123]

Thanks for the video John! Haven't been as concerned with my macros as I normally achieve around the same amount as you suggest anyway and stick to a pretty simple diet. Recently I've been curious about this and wanting to know the whole "logic" that goes into calculating these things so this video came at a great time!

[@GPharaod9]

Thank you M.D. for everything!

[@HotPumpkinN]

In my country (Turkey), there are not many reliable sources on bodybuilding and nutrition and the number of sources is quite limited. Thanks for sharing your experiences, I got the notes and will try ✌

[@KevinHernandez-pr2qk]

Rip 🙏 brother. You will always be remembered !

[@tiaraelysabeth]

I love this! Easy to follow and well done! Is this macro count to stay the same weight, build or lose?

[@travisross7656]

Wish I found your channel when I started training 2 years ago. It is brilliant.

[@Slowly_We_Rot]

Thanks for the great advice/knowledge, John!

[@benpaul6454]

Thank you for putting this information up for free, I appreciate it

[@lukesavoie1579]

Smart and efficient Big John. Much appreciation for what you share.

[@AnthonyVenmans]

Wow wow wow! This free information is AMAZING! Especially from you John!

[@joewhisney]

John you put out great stuff brother, I appreciate you channel with each video you put out. Thank you for doing the work and sharing!

[@wesleyjeurissen544]

Thanks John for this great content. I love how you provide us with short to the point information.

[@perostroika]

Hi John! Happy New Year! I got onto your channel through Seth Feroce's channel and just wanted to thank you for making macro calculation so clear (especially for us beginners!). ...and for sure, I'll be checking out your app as well :-)

[@jeffP777]

I look forward to your videos. Thank you for all that you do here.

[@strange_waverly]

Dammit Rip John. Your legacy lives on through your videos

[@jacobblackburn2476]

Great information. I am a hard gainer so I am going to try this at x18. I used a bod pod at my college and found out that my resting metabolic rate is 1837 kcal/day. Being an active person they said I could be burning 3820 kcal/day. Im looking forward to trying this out to put on some muscle!

[@mountaindog1]

Best of luck!

[@hardaesthetics]

Amazing Video John really helps me to understand some things .

[@Mindsetsandreps]

I agree John, I think the TDEE calculators online totally overestimate caloric intake

[@sandwich5624]

Do you mean they set it too high? I wanna build muscle and im currently eating 4k a day at 85kg bodyweight; Johns number would be a lot lower for me. Didnt become fat yet tho so i dont think its too much

[@adrienwatson2179]

@@sandwich5624 Everyone is different bro. If you are monitoring and not putting on fat... you are doing well.

[@richtroth1597]

Great video John, I feel the latest videos are your better ones, keep up the excellent formula

[@jrevan01]

Thank you for making this video. Hopefully I’ll get to meet you this weekend at Natural Body!!

[@Irsi_Montero]

This was great info. Straight to the point! Thank you🙏🏽

[@texiforniafitness2275]

Very informative video! Love your content, keep it coming!

[@ShadowGuN580]

John, I've been watching your videos a lot lately and have been making great improvements in the gym, but my metabolism is crap/ I have hypothyroidism. I just ordered the thermo burn and plus with all this great knowledge on what my macros should be, I can't wait to see what happens!

[@mountaindog1]

awesome, let's kick some butt!

[@suhelsly1228]

John is our all time favourite ❤️

[@danieldelgado6464]

Man I struggle to re watch Jhon’s videos I can’t believe this man is gone

[@theironforce3000]

Really appreciate this one. I can always learn something new from Mountain Dog ; via training and nutrition related. Further testament why you/your channel are in par with Evan The Ox' channel. Both solid.

[@jrudresh1]

Nice addition! And that's a Marvel select ghost rider figure you have there which is really good!

[@PaulC1980]

I never understood macros until now, thanks John

[@MotoVroomTV]

Awesome video as always. As he said, x15 and x12 are average multipliers. In my case for example x15 is a tad high as maintenance goals. The only thing I personally change from that general macro composition is that I like to eat a bit less protein and carbs and increase the amount of fats in my diet. After experimenting a lot with keto and higher fat percentages I noticed that I feel a lot better with increased consumption of mainly animal based fats.

[@ralfnuggs165]

I agree 100% except animal fats seem to just make me fat lol. I go with lots of seed fat like hemp seeds and peanut butter

[@MotoVroomTV]

@@ralfnuggs165 I Love PB but it wrecks my skin. I am not allergic to it but it is highly inflammatory for me. Avocado, olive oil and other veggie fats are fine, but I feel better when I use butter and fat cuts of beef.

[@ralfnuggs165]

edutadeu ye it’s messes with my skin too but I noticed everything does so I just gave up on having perfect skin. Creatine caffeine anything ine lol. Dairy.... the oils and coolant at my job. It’s sucks but oh well. If you have any tips on skincare hook me up lol

[@stevensteele45]

Really hoping I get to meet you at the Olympia expo! 🔥🔥🔥🔥🔥Content always!

[@themerge7882]

Keep the good stuff coming! Writing all that down :D

[@nickchristian3490]

John you always give outstanding information!

[@FITandFUN24]

really really good video, very clear about calculate our macro.. thanks.. :)

[@JLSRemodeling]

Awesome formula, nice & simple. Thanks for the info!

[@Hennyboy]

Love it Very informative and straight forward no fluff, Thank you Big Time!

[@drewyoung5236]

Awesome video. John’s a freaking legend.

[@leonedwardslefitnessxtra9569]

Thank You Thank You Thank You for shining some light Sir !!!!

[@sorrito7]

Yea I agree they all tell me different things that’s why I stopped using them calculators cause I had to eat way way too much and gaining a lot of fat and I had to make a lot of adjustments

[@MrJoey1498]

Great information as always thanks John!

[@johnvincentdeldacan2977]

best of luck, my journey begins today!

[@jaxsenmahoney8770]

Goodbye John you will go down in history

[@huizilopoxtli9701]

Thanks, John! Another informative video! As a diabetic, my doctor has capped my carb intake at 200 grams per day, which is probably good since I want to lose some belly fat (my midlife crisis).

[@longsuffer]

And what he means by not training a couch potato is that you have to be trained up to higher standard first. You don't go A to C right away do you. Same thing for training in the end you are competing against yourself not his or her results. The workouts he provide bring structure to parts of your body to help it perform optimally and that replicating them at your pace is fine and work up to what you see in the videos. Thanks Mr Meadows for hardwork will eventually give you result disclaimer only if you nutrition right though

[@dcole808]

Learning alot of good information on macros..

[@myflw]

Thanx man because I really didn’t understand macros

[@prateekkaushik5858]

Thank you so much! I obtained great diet regimen with outstanding training plan.

[@gustavobarros9798]

Awesome straight up video. It was great how you pointed out the differences between men and women. Do you change the macros ratio according to age as well?? Cheers!

[@MatiDota]

One of the Best channels. I have a question. I'm doing a lot of rice chicken and egss, with greens and fruits. My question is... I feel good eating 4 to 6 eggs a day with oatmeal and egg whites ( 3 eggs and 3 eggs whites, two times a day). My question is ... Can i keep having My yolks as fat source?? I feel amazing with them, and i don't eat other fats sources.

[@mountaindog1]

absolutely!

[@martykennedy3435]

John - this is one of the absolute best lessons I have seen. I'm new to your channel but very appreciative of the insight. Here's my question - What would you recommend for me, based on the following....I'm 5'9, currently 155 lbs, age 55. Have been cutting over last 5 months from 175 lbs. Got the slow cut by managing macros to 200g carbs, 170g protein, 50g fat and working out (3 days strength +2-3 days cardio). Still have some belly fat trying to rid of, so targeting 150 lbs as final landing spot. Should I continue on the slow cut or add calories to increase muscle? I've worked so hard to this point to reduce BF, I'm concerned about adding back calories (and resulting BF). I eat good/clean foods and no alcohol. Thank you!

[@YourBFFMegan]

Awesome and no-nonsense. Thank you!

[@willchatman8935]

Thanks for sharing your knowledge and please keep it coming 🙂