Getting distracted.

Hi, guys. Welcome everybody to this fabulous Q&A. Well, I hope it's going to be fabulous. But preempting, it's going to be fabulous. Welcome if you're listening to the replay. Welcome if you're here live. Great to see you all. We're going to jump straight into the first question. Who is from the lovely Sharon Christmas, or which is from the lovely Sharon Christmas. So what does Sharon ask us? Let me see.

I started a new job last December. Since then, I have gained a lot of weight due to stress eating and not finding the time to do strength training or cardio.

Work is calmed down a bit and I'm just trying to get into the routine again. I have started training again and I'm doing cardio about half an hour

in the peloton. Do you think that is enough or should I up the cardio? My goal is fat loss. Great question, Sharon. So if your goal is fat loss, I'm going to keep repeating myself. Here is, here's what you need to do. You need to set a goal. Number one, everyone's nodding. Lori's nodding. She knows what I'm going to say. You could all write the book by now, Sharon, you could write the book as well by now because you know what I'm going to say. You need to set a goal. How much fat do you want to lose specifically? Do you want to lose 10 pounds, five points, 20 pounds, 15 pounds. You have to be specific. Now, fat loss does need to be, you know, kind of a moving target because if you start to build muscle again, yes, you will burn body fat, but you will also put on muscle. So you can't get fixated on the number of the scale. You might say that you want to lose 15 pounds. And then on your way to losing 15 pounds, you gain, you know, maybe over the next six months, you gain five pounds of muscle. So you have actually lost 15 pounds, but you gain five pounds of muscles. So you've got only got a 10 pound deficit, but yet you look in the mirror one day and you go, holy crap, I look amazing. And so you're happy that you only lost 10 pounds because actually you look amazing. Normally we don't want to weigh a certain amount on the scale. We want to look a certain way. So I always encourage everybody to take photos as their progress because then you can say, do I look the way I want to look? Do my thighs and butt look the way I want them to look? Does my stomach look the way I want it to look? It's all about looking the way you want to look. The number on the scale is literally worthless. So that's the first thing I would say. So you have to set a goal. How much do you want to lose? And then you have to set a goal for when do you want to lose it by? So let's say we are now, well, we are now in October. So how many weeks are there until Christmas? I'm going to hypothesize and say five, ten, let's say up until like the middle of December, right? You've maybe got

12 weeks, 12 weeks maybe the middle of December. I'm taking a total guess, but I think it probably

is about that. So let's say 12 weeks the middle of December, which is really quite horrifying

if you think about it. You could say, well, I want to lose 12 pounds by Christmas. Now, 12 pounds

by Christmas is definitely doable, absolutely 100% doable. That's a

pound a week. You can set a goal to lose a pound a week. 100% doable. Then you say, okay, what does it

take for me to lose a pound a week? And if you don't know, it might just be a hypothesis. So we know

that you need to eat below your TDEA,

which is your total daily energy expenditure. So next you'll go to the Sculpted Vegan website.

You'll go to the Sculptive Vegan.com forward slash macro hyphen calculator. Okay. Sculptivegain.com

forward slash macro is an M-A-R-O hyphen, which is a little dash in the

middle, calculator. You'll go there, you'll download the sheet, which will teach you how to

calculate your TDE, your total daily energy expenditure, and then you will eat below your T-D-E.

So let's say you work out that your total daily energy expenditure is 2,000 calories.

Well, maybe you're going to start your 12-week diet on 1,900 calories.

So for one week, you're going to eat 1,900 calories.

The next week, you're going to eat 1,800 calories or 1,750.

You're not going to start like 1,500 calories, okay?

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