All right, so the first question today is I have no energy on a calorie deficit.

So my man is trying to get lean here obviously

and this is a common problem for a lot of people

when they're on a calorie deficit

they cut calories they cut carbs

they're doing a lot of extra training

a lot of extra cardio and they have zero energy so

On a deficit I actually prefer a lower fat and higher carb diet that we'll have more carbs for energy.

Most people feel better with more carbs versus lower carbs.

It is individual, but in general this is what I found to work over 30 years of doing this.

So that is the approach I recommend. You'll just feel better, you'll get better pumps in the

gym, your sex drive won't tank as much, your sleep will be better, your strength will be better, and you'll tend to hold on to muscle more effectively that way.

So, you know, in a deficit, it's hard to give a specific number but anywhere between 10 to 12 times

body weight is a good rough place to start for most people so if you weigh 200

pounds 2,000 calories it's 10 times body weight.

If you weigh 200 pounds, 12 times body weight

is 2,400.

Always start on the higher end,

so you have an ace up your sleeve.

Once progress stops stops you have you know you can make

those cuts and reduce those calories and those carbs so what I would do is set

fat at about 0.25 times body weight. So again if you weigh 200 pounds times 2.5 is going to be 50 grams of fat. I'm sorry 0.25 is going to be 50 grams of fat. Now that's lower than what most people are you

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