Name: Playbook - Steven Cao - Diet formulation - how to find your ideal calorie intake
Uploaded: 2023-01-31T00:21:09.932Z
Duration: PTnullM
Description: Diet formulation - how to find your ideal calorie intake

In this video I go over the importance of formulating your nutritional needs and the macronutrients needed in order to nail your physique goals. 

Just take your current weight and multiply it by 13 (if you don’t exercise at all), you can multiply by 15 if you are fairly active. The number you’ll be left with is a rough idea of how many calories you’re most likely eating right now but again it ultimately depends on your metabolism.

For a FAT LOSS phase I would recommend a pattern like this: 
Week 1- start first full week at a maintenance to be sure you are nailing the right amount of calories needed to maintain your weight once you have that regulated I would recommend adding deficit days for week 2.
Week 2
Monday - maintenance 
Tuesday - maintenance 
Wednesday - 200 calorie deficit 
Thursday - maintenance 
Friday - 300 calorie deficit 
Saturday -200 calorie deficit 
Sunday maintenance 

Week 3


DEFICIT CAN BE CREATED BY THE FORM OF CARDIO OF CALORIE MANIPULATION.

For a growth phase you want to be eating in a caloric surplus so again for week 1 will be used to figure out a hat your maintenance of calories are - body weight X 15 for the muscle building phase = rough estimate of calories

 Week 2
Monday - maintenance 
Tuesday - maintenance 
Wednesday - 200 calorie surplus 
Thursday - maintenance 
Friday - 300 calorie surplus
Saturday -200 calorie surplus 
Sunday maintenance 


For the week 3,4,5 you will need to log your weight and keep track of total calories for day/week.

Diet formulation - how to find your ideal calorie intake

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Diet formulation - how to find your ideal calorie intake

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