1830: Five Steps to Determine Your ideal Caloric Intake
Mind Pump: Raw Fitness Truth
Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
4.8 • 12.6K Ratings
🗓️ 6 June 2022
⏱️ 61 minutes
🧾️ Download transcript
Summary
In this episode Sal, Adam & Justin cover five steps to take to determine the ideal number of calories to consume each day.
- One of the MOST important steps when it comes to fat loss and muscle gain, is figuring out how many calories your body needs every single day to maintain. (2:24)
- Understanding your metabolism, tracking, and the extreme variance of macro calculators. (4:00)
- Beware of inaccurate food labeling. (9:00)
- Five Steps to Determine Your ideal Caloric Intake.
- #1 - Track calories & macros for two weeks. (12:19)
- #2 - Track body weight & measure. (18:42)
- #3 - Adjust calories according to your goal. (23:41)
- #4 - Don't radically change activity. (30:39)
- #5 - Hone it in. (34:47)
- Ways to eat to achieve a healthy balance that doesn't involve calorie counting or macro tracking. (40:49)
- #1 – Avoid heavily processed foods. (43:04)
- #2 – Aim for a high-protein diet. (48:04)
- #3 – Drink ½ to 1 gallon of water a day. (50:04)
- #4 - Don't eat while distracted. (52:03)
- #5 – Don't drink fluids while you eat. (53:05)
- #6 – Eat mindfully. (56:35)
Related Links/Products Mentioned
- Visit ZBiotics for an exclusive offer for Mind Pump listeners!
- June Promotion: Shredded Summer Bundle or MAPS HIIT 50% off! **Promo code JUNE50 at checkout**
- MAPS Macro Calculator
- Calorie labels are often wildly inaccurate. Here's how to prevent extra calories from derailing your diet.
- Food Labeling Modernization Act of 2021 Fact Sheet
- FatSecret - Calorie Counter and Diet Tracker for Weight Loss
- Why The Scale Is Not Always The Best Way To Measure Progress – Mind Pump Blog
- Mind Pump #1220: The 4 Best Sources Of Protein
- How Much Protein You REALLY Need to Build Muscle & Maximize Health – Mind Pump TV
- NIH study finds heavily processed foods cause overeating and weight gain
- Processed foods make up 70 percent of the U.S. diet
- The Myth of Optimal Protein Intake – Mind Pump Blog
- Mind Pump Podcast – YouTube
- Mind Pump Free Resources
Transcript
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| 0:00.0 | If you want to pump your body and expand your mind, |
| 0:03.5 | there's only one place to go. |
| 0:06.0 | Mind, pop, mind, pop with your hosts. |
| 0:09.0 | Salda Stefano, Adam Schaefer, and Justin Andrews. |
| 0:13.2 | You just found the world's number one fitness health |
| 0:15.4 | and entertainment podcast. |
| 0:17.3 | This is Mind Pump, right? |
| 0:19.0 | In today's episode, we teach you how to determine |
| 0:22.6 | your ideal caloric intake on an individual basis. |
| 0:27.3 | Okay, so you, at the end of this episode, |
| 0:28.8 | you'll get a good idea of how to get going, |
| 0:30.9 | so you can figure out how many calories you need to eat, |
| 0:33.2 | to gain weight, lose weight, or just maintain. |
| 0:36.2 | Now, this episode is brought to you by our sponsor, |
| 0:39.2 | Z-biotics. |
| 0:40.3 | This is the world's first genetically modified probiotic drink |
| 0:44.8 | designed to break down acetaldehyde. |
| 0:47.9 | Okay, what's that? |
| 0:48.5 | Well, that's something that happens when you drink alcohol. |
| 0:51.0 | The buildup of acetaldehyde can make people feel |
| 0:53.6 | a particular way, not so good. |
| 0:55.6 | So, drinking Z-botics with your alcoholic beverages, |
... |
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