Part 1: Introducing the Pyramid and Level 1 - Calories

[@thefleas]

For 99.9% of people out, Eric's videos on the Nutrition and Training pyramids are literally the only thing you need to know.

[@liftingiq8658]

I absolutely agree! I've recently re-found these videos, and this is still pretty much how I think about my diet and training

[@mcy99a]

yet so many people spend alot of money on time on that 0.1%

[@justinchao_]

So these videos have been up since June 2013? Bruh!!! Where were you guys when I was watching sixpackshortcuts?

[@goku1863]

so motherfucking goddamn true

[@NiciO.G]

Carl Poppa imagine me in grade 8 watching 3dmj(I’m 18) by the 11th grade I’m benching 315, didn’t happen tho hahaha

[@carnival8789]

Dude I fucking feel this comment, these videos from Eric are a blessing

[@MutatedPixelation]

They weren't hitting the algorithm and that clickbait.

[@christopherreynolds5783]

Sixpackshortcuts died.nkt just the channel but the actual dude. He died. Eric helms is still at the forefront of Science. Boring ass video but 1000% true.

[@maeishoj]

No shit! I could listen to Eric speaking literally all day long without getting bored. Amazing dude! Keep it up Eric, and hope you are having a good time in New Zealand!

[@hapiness32]

This channel is pure gold

[@Team3DMJ]

YES this is much better than any estimation. Track your habitual intake and average it over the course of a week

[@TheNightKiing]

its January 11, 2019 and I'm re-watching this video again for motivation ;) Thanks again ERIC!

[@Andalucia90201]

From the Netherlands, Eric you are one of the most clever and honest guys about nutrition and strengthtraining. And debunking myths and pseudo-science. Many thanx. Norm

[@darkata40555]

The best series out there :)!

[@yourugly1994]

Epic transformation @ 11:50... Eric goes from Helms to Ogus. But on a serious note. Can't fucking wait for part 2!!! I got a feeling this series will give out more info than any coach has ever given out for FREE in the history of bodybuilding.

[@LuckyPkerz]

This is the best channel..period

[@nobodybutyou1032]

This should be handed out everytime someone buy a gym membership!

[@Team3DMJ]

The reason you should be weight training is so that more of the weight you lose is fat instead of 40% muscle 60% fat which is common in folks who diet without training. It's not about caloric expenditure it's about muscle maintenance so that you lose a greater proportion of weight from bodyfat.

[@ewanstanley]

Horse before the cart is a great analogy. Much thanks for this series!

[@arthur78]

This was great, and perhaps the most comprehensive video I've seen on the topic so far.

[@Team3DMJ]

School, Self Study, Competing, Coaching, Teaching, Training, and putting in the time and effort over 10 years, and still plenty to learn, but thanks :)

[@CertifiedSlamboy]

This is probably one of the best videos I have seen on this topic. Probably THE best. I love the way you take the information that everyone else has, but put it in a way that everyone can understand. I'm sharing this with everyone I know that will benefit.

[@RizoMonster]

Brilliant series, Eric. I can't wait for the next episodes!

[@guri3577]

all this time i was pushing the cart...but now Eric introduced me to this horse and the horse is gonna take the cart from now on..phew life easy..thnx Eric luv ur videos

[@weakasshoe]

This is the most helpful dieting related video I've seen and probably the most knowledgeable fitness channel on youtube. Keen for part 2, 3, and 4.

[@kamo7293]

honestly this playlist should be required watching for everyone remotely interested in increasing nutrition knowledge.

[@emZee1994]

these nutrition and training videos are absolute gold. priceless information. Will definitely buy your book on the topic. even if that book was just a summary of these videos I would do it as a thank you

[@2301juanramirez]

So much great information, thank you for having it available too the public for free. you guys are the true leaders in this sport.

[@AScannerDarkly22]

Video series of the Gods. Lookin forward to the other installments.

[@Hellthrasher]

I'm about 5 years too late with this one - but great info regardless. Glad you touched up slightly on the bulk up phase. . hopefully the next parts cover this. . if not, maybe a different video series will talk about this one . Thanks!

[@Ediburrito]

Why doesn't this have one billion views.

[@pornogibber]

Great Video. Thanks Eric. Looking forward to the next video in the series.

[@8acun]

Oh wow.... this whole series is amazing. If everyone on youtube who was mildly interested in fitness, strength training etc. could just watch these videos!!!

[@lyn0002]

Superb back-to-basics vid Eric. People can really learn a lot from this.

[@comedians23]

Love your presentation. You have a genuine approach. Much appreciated.

[@artemfedorenko4911]

That is pure GOLD!

[@lamart56]

Good job on this series Eric. I'm in no way new to this lifestyle but it put everything together and in perspective very well with great insight.

[@thomasthetrainer2601]

Great series Eric and Team3DMJ!! Love all the knowledge and info, keep up all the great work guys!!

[@ImTheCitizenInsane]

This is great and makes so much sense! BUT at the centre of the problem, the maintenance can be anywhere between 13 and 23 kcal/lb. That's a huge interval. Further multiplied by an activity ratio (that might vary as well?). So how does one figure out this starting point, that will determine all the rest?

[@paulus2884]

This only has 7000 views... i lold when i first seen it, the best information and people pass it up! Ur a beast eric ur a beast

[@Team3DMJ]

Start with the high end of what I use, then track bodyweight, take a weekly average, and increase in ~100kcals increments per week until you reach the target rate of weight gain

[@MrJuniorhv]

Awesome info Eric, added to favourites!

[@Team3DMJ]

Time training and how far you progressed from where you started. Relative numbers are more important than absolute. For example, I bet world record holding deadlifters probably deadlifted 400lbs in the first month or two they started deadlifting. but for someone who might not be as genetically gifted, they might be advanced by the time they deadlift 400lbs

[@tubenunofabio]

Awsome. Polite, concise and objective, and very explanatory. Cristal clear ;)

[@LeroiWilliams]

This is amazing, thank you so much for putting this out Eric. Looking forward to the next in the series. Also putting a video on my channel to redirect to this video!

[@TheFBM2011]

I like you're series sir Eric, very informative. Salute from Japan.

[@Badgerbahalwan]

Well presented Eric!

[@brandon2743vlog]

Awesome Idea Eric.

[@Team3DMJ]

whatever deficit gets you .5-1% of bodyweight per week is the appropriate deficit. 500kcals will result in 1lb/.5kg loss in a week, so you can calculate from there.

[@sangkimsk]

I finally understand why Nunez once mentioned trying to keep his weight steady and why Ogus always mentions PRs and emphasizes improvements regardless how little. Thanks Yoda.

[@tubenunofabio]

Yes, of course. Always focus on progressive tension overload in the gym.

[@aloha2430]

I feel so lucky to have watched this video when I was 20 years old. I'm 30 now, and I've used this video to guide my dieting habits for an entire decade. You've helped me create habits that I will carry with me for the rest of my life, which in turn will add enjoyment and (hopefully) years to my life. Thank you so much!

[@ThatGuyxxxx]

Looking forward to this series, thanks eric!

[@Team3DMJ]

You might need to be one of those crazy auctioneers or the dude way back in the day from micromachines to cover this content in 20mins, would be awesome to hear though

[@Jazabelle4]

There seems to be a lot of mix messages about whether or not you should count your vegetables towards your macros...I've heard everything from leafy greens are considered "free" while other colourful veggies such as carrots, tomatoes, etc, are not. Or that count everything to all vegetables are free. So my question is...what is optimal for both someone who just wants to look good at the beach vs someone who is going to compete? Also for those who are also lean bulking. Great videos :) Cheers

[@propafitnessacademy7694]

Just be consistent with whatever method you choose

[@MohrAvaMohr]

New Eric Video up = great day

[@Demonwicked]

This is just pure GOLD thank you for this I learned alot.

[@NaturalArty]

Can't wait for the next one!

[@Team3DMJ]

If you still fall in the range above probably won't make a huge difference, but try it, see how you feel, might have more energy, or you might find you lose some fullness or find you don't recover as well from training and decide to switch back

[@Team3DMJ]

you still have to carry that weight, provide blood flow to it, keep it heated etc., fat burns slightly less calories than muscle, but not by much, and your muscle still has to move it

[@bunji2000]

dropping knowledge bombs, well done eric

[@edwardyucralupaca1115]

As I say Alberto Nuñez, this is pure gold :) Thank you

[@IsakReal]

Fantastic video!

[@TOTiDAU]

Amazing video, thanks for the help!💪🏼😁

[@brandonrohrig1645]

Agreed! He has so much knowledge and it is always EXTREMELY interesting!

[@albertronicsblack6106]

Omg I can't believe I found this...

[@leembalance4342]

Wow just wow... learned so much from a 20 min video great job and thank you so much team3dmj! you should probably buy a good microphone or something for better audio but real great job! please keep it up! really learning a lot from you guys!

[@adrieltube]

should i take the yokes out when i eat eggs?

[@chance6545]

It all depends on your macros for the day. But as a general rule, if you're bulking, you should probably eat the yokes. If you're cutting, you should probably discard the yokes. Edit: oh. just watched the video lol

[@NiciO.G]

Chance there’s a lot of micronutrients in the yolk.

[@yearofthecat5995]

😂😂😂😂

[@wojtekszczerbinski9631]

Well, that's kinda missing the whole point. Does it fit with your energy balance?

[@cs7160]

Just eat the shells

[@harryzed9090]

this is very very good stuff. Thanks for doing this.

[@edd9632]

Brilliant video mate :)

[@c510sony1]

the hardest part to figure out is your activity level

[@jackheadford8678]

+Daryl Yue pick an approx number of kcal. stick with it perfectly and weigh yourself everyday for a fortnight. should get a good idea of its accuracy at that point

[@tirischino]

Daryl Yue i

[@Team3DMJ]

depends. If you are losing .5-1% of your bodyweight per week you're probably good to go especially if you feel okay

[@banchyy09]

When I hit a weight loss plateau, do i re-calculate my maintenance calories and adjust from there, or do i adjust my current macros slightly. Example If I'm 175 pounds and am taking in 180-185 grams of protein, then drop to 160-165 pounds, can I drop protein because I require less at a lower body weight or will this result in muscle loss? Or should i just drop carbs like everyone else. (I'd like to keep carbs as high as possible to avoid metabolic damage, but keeping mass is priority #1)

[@TheLiftLifeFitness]

Great vid coach!

[@RobRobJuice]

You are so incredibly knowledgeable, Eric! Where did you learn all this?

[@BAILEYHULLFC]

Great video, very helpful man

[@marcelomedina9972]

If there was more information out there such as the info in this video, I'm certain people would truly be more educated on the subject of weight loss/gain. I thank you Mr. Helms for your insight, I just wish all of those people with their own take on this subject could be exposed so they would stop making money off of the uneducated average joe. It is because of people like you that are willing to educate that there is still hope for some of us. God bless

[@jackludwig4809]

its unfortunate that a bodybuilder on KZbin who has a big fan base will get millions of views if they post a video about how to build muscle ect yet they have no science or very little knowledge behind them ,while team3dmj gets 26k views for a video in which I think is the one of the best videos out there that teaches you the fundamentals about nutrition

[@tzotsiak88]

Excellent !! keep em coming

[@PFSMccreath]

Top stuff Eric! Thanks

[@BaklivaX]

Can listen Eric for hours

[@DRod79]

awesome video Eric..would love more videos like this..Can you do, or have you done one of macros?

[@johnenright95]

Man do I wish I discovered these videos and 3DMJ when I started lifting in 2013 and not years later. Would have saved me soooo much time wasted on stupid programs and diets!

[@Caritoooo]

So, how do you classify yourself in terms of beginner, intermediate, and advanced lifter? Let's say a 166 lb weightlifter can bench 295 lbs, deadlift 465 lbs, and squat 385 lbs. What would that be classified as?

[@Team3DMJ]

gimme a few years

[@mungomcgoose7664]

Okay! Knowledge, audio-video quality, and passion to teach, it is all there. Except that is obviously a Tintin dog cow hybrid.

[@schmmmmmm]

Great video!

[@mrbouncelol]

masterfully explained!

[@gtafreak175]

Hey, this is like exactly what you learn in his book, but it's free here, nice!

[@Xxthee3estxX]

Are these guidelines still up-to-date or for the most part up to date? You should make a newer updated version if not. Thanks!

[@Team3DMJ]

yes if they weren't we would

[@Xxthee3estxX]

+Team3DMJ well I know the first series were for sure, but thanks for the response you guys are the best! Can't wait to see you guys in Fresno, CA! 🙌🏼🙌🏼

[@patriciacastro7936]

I've bought twitter.com/f942c135547e5e5ba/status/742668391975096320 . This product is awesome. I gained way more muscle mass and reduced body fat faster than any other products! Part 1 Introducing thee Pyramid and Level 1 Calories

[@wanshin7492]

Toppp Muscle Building Fоods: Eat These Fоods To Build МMМMuscle Mass Fast Read heere now => twitter.com/495df64c291501536/status/742668391975096320 Part 1 Introducing the Pyramid and Level 1 Calories

[@constantinemig10]

Great stuff as always! 3dmj = boss

[@mitchellz8]

Great stuff but are there any ways to figure out your activity multiplier? I know that I have a high multiplier but idk what it would be.

[@vladimir193]

hahah interesting post especialy that MET tab lol :D there are activities that i never tought about lol...

[@danielvazquez6691]

no one dares to dislike this video

[@nikerunning1995]

@team3dmj if im loseing weight macros 180c 180p 40fat if i trade 20p for 20 c will it hinder my weight lose 1g of carb has the same caloric value as 1g but since carbs react with your thiriod i was wondering if u slowly introduce the swap or if just flat out switching them is okay thatnk you for your time team3dmj keep up the great work

[@jonitalia6748]

Oh, Doctor! 😊 Thanks!

[@jaries12]

Great video! I'm 25, 6'1 and 160lbs at around 8% body fat. I'm what people call a "hard gainer" (although I don't like the term). I eat anywhere from 3000 Cals on a low day to 3500-3800+ calories on high day. Is there anything I should be doing other than just trying to get more Cals down my throat?

[@DEKYANAOMI]

Thanks Eric very informative video looking forward to the next 5 to come hopefully by then ill have the horse in front haha..

[@shengyangjin8352]

why this has only 194k view now in 2020.....

[@jchcedano123]

Hey Erick, thanks for the info, u guys are great!! Well I'm wondering if I could be considered a beginner due to the fact that i started to lift 4 years ago but I havent lifted on a regular basis on every of these years, I always did it sporadically lifted for 3 months maybe and then took 6 months off and then 3 months lifting and so on. Thanks!!

[@JetskiDex]

best 20 minutes of my life!!!! #NoTrolling

[@msifu81h43]

Thanks ..great information

[@Likebuttonmisser]

6 parts?!?! yeeeeeaaahhh :)

[@iver120]

as long as calories and fat protein and carbohydrates adds up before going to bed, it will make no difference that you have 5-6 hours after breakfast without any food other than a banana ? is it a danger of catabolisem or at least will this produse suboptimal results ?

[@farhankabir2121]

hey eric, thanx for putting this up. Cleared away a lot of confusion with the pyramid. Just one question ( i think its kindof stupid) but how do i get the minus 500-1000 part for me, as in ideal for my bodyweight to get leaner?? i got the 0.5%-1.0% per BW per week part, not sure how the caloric deficit is being calculated??

[@CinergyTraining]

I love you, Eric.

[@blsecco]

First off thanks for offering your services here on youtube! You guys rock. So if I have this correct. I am 277lbs 30%bf. Does this still apply for me? 2770kcals x 1.3 = 3601kcals. To lose weight at a rate of .5-1% I could lower my calories 1000kcals and be fine? so taking in 2600kcals to lose 2lbs a week?