March 13, 2025 • 40 mins
Confused about macronutrients? Wondering if counting macros is worth the effort or just another fitness industry buzzword? We're cutting through the noise to deliver straight facts about what macros actually are and when tracking them makes sense for your goals.
Macronutrients—proteins, carbohydrates, and fats—form the foundation of our nutrition, but understanding how they function in our bodies can transform your approach to eating. We establish a clear hierarchy of nutritional importance: calories reign supreme, protein serves as the right-hand man, while fats and carbs play supporting roles that can be adjusted based on your lifestyle and preferences.
Protein emerges as the star player for anyone interested in fitness, with research supporting intake between 0.5-1 gram per pound of body weight—significantly higher than government recommendations that merely prevent deficiency rather than optimize performance. We explain why protein deserves priority attention, particularly for those looking to change body composition or improve recovery.
The conversation gets particularly interesting when we tackle fat intake, the sneaky calorie source that can derail progress despite your best intentions. Even "healthy" foods like nuts, olive oil, and avocados can quickly push you over your calorie targets when consumed without awareness. We provide practical guidance on balancing fat intake without demonizing this essential macronutrient.
Perhaps most valuably, we offer perspective on who actually benefits from strict macro tracking versus who might do just fine with a simpler approach. The truth? About 80-90% of people can achieve remarkable results by simply managing calories and protein intake, without stressing over every gram of carbs and fat.
Ready to take control of your nutrition without unnecessary complexity? Join us for a conversation that will empower you with knowledge while keeping things practical, sustainable, and aligned with your real-life priorities.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
We're talking about macronutrients.
What are they?
Who are they good for?
Does it matter and in whatcontext would it might make
sense for somebody to take theirnutrition protocol just a step
further and dig into theirmacronutrient distribution.
Hello everybody, welcome toepisode 51 of in the grand
(00:32):
scheme of fitness, formerlyknown as coaches corner and
justin ethan.
But you know we're in our yeartwo now and we decided to do a
little refresh on the name.
What in the grand scheme offitness just kind of feels fun
and and um, a little kitschy,which you know we're always a
fan of so so today we'll betalking about macronutrients.
What are they?
Who are they good for?
Does it matter, and in whatcontext would it might make
(00:55):
sense for somebody to take theirnutrition protocol just a step
further and dig into theirmacronutrient distribution.
Speaker 2 (01:02):
It doesn't fit in my macros.
Speaker 1 (01:04):
If it doesn't fit in your macros, then it ain't going
to happen, right?
That's my motto, and that's it.
You know, just to kind ofkickstart this conversation off
like we were doing some preamblehere, kind of getting ready,
and that was one of the thingsthat just popped up to me is
like I like macronutrientdistributions loosely.
There's some core, I think,like cornerstones that are
(01:26):
important calories and proteinsand then, like fats and carbs
can kind of be more like whatdoes today have in store for me?
Or like what is?
Is it the weekend or is it adinner out?
You know, but sometimes peopleare just too rigid with their
macronutrient distribution and,um, you know, it's like.
They're like maybe we're tryingto have a dinner out or
(01:49):
something, or we're trying to dosomething fun.
They're like, oh, I'm alreadyover my fats.
It's like, yeah, but you'reunder on your calories, so who
cares, you know?
and so, anyways, maybe I'mgetting a little ahead of myself
here, but we're gonna kind ofbreak into you know why one
might want to use it, and Ithink we should start with just
laying the foundation of justlike, what are macronutrients A
hundred percent, and what dothey specifically do in our
(02:13):
bodies, and then we can kind ofmaybe move into you know how to
use it and what context it'sgood for Practices?
Speaker 2 (02:19):
yeah, I mean.
So often you hear people belike what are macros right?
You know it's like yeah, sooften you hear people be like
what are macros Right?
You know it's like yeah, somacros are just your
macronutrients.
They're just carbs, proteinsand fats the primary nutrients
we use for structuring our bodyand for energy, and they are the
things that are also going todetermine our body composition.
Speaker 1 (02:38):
You are what you eat, folks, but not in the sense of
like well, I guess kind of inthe sense of like a burger and
fries versus, like you know,chicken breast and rice.
Speaker 2 (02:44):
We are what we eat in the truest sense of the term,
but in this sense we're justgoing to think about, just like,
the fundamental building blocksof our food and our body's
utilization of them.
Speaker 1 (02:55):
Yeah, so first up we got.
Proteins is our, I would say,like the primary macronutrient,
and no matter what style ofdieting one may do, protein's
always included.
There's other ones that kind ofmay exclude other macros, but
protein's kind of like the mostimportant.
I think you'd be hard-pressedto find anybody who would
disagree with that, who isqualified, but protein.
(03:19):
Obviously the sole purpose ofprotein is to build and maintain
tissue Muscle of, of course,but other tissues as well.
Not so great for energyproduction, not so great for
hormone production, but damnfine for regenerating tissue.
That we've broken down exactly.
Um, what they say is thatanywhere from like 0.5 grams to
(03:43):
one gram is kind of like yourwindow.
Um, a lot of this depends onthe person's body size, their,
their appetite, like how, howwell they uh get on board with
eating protein.
So like if we started, somebodyyeah what their goals are.
You know, like you know, if youtook someone who's 100 pounds
(04:04):
and they want to put on muscle,probably wouldn't make much
sense to put them on the lowestend of that spectrum, which is
0.5, because it's really notthat hard to get 50 grams in.
Yeah, I can do that in one meal, you know, right.
Um, in that case they mightwant to be closer to one gram.
But if you have someone who's300 pounds, their goal is maybe
just to maintain muscle tissueas they lose some weight, well
then you know, 0.5 grams mightmake a lot more sense in that
(04:27):
case.
But some somewhere between 0.5grams and a gram is what you
want to shoot for.
As far as your daily protein,like you can said, if the goal
is more muscle hypertrophy, thenyou want to be kind of getting
up closer to that 0.1 gram.
But somewhere in that windowyou're probably going to be just
fine.
Speaker 2 (04:44):
A hundred percent and even for I mean, you know, I
think there's also theunderstanding that the more
weight loss is a goal, thehigher your protein intake
should be, because it's going tosatiate you more.
We have the thermogenic effectof protein, meaning 30% of the
calories ingested go to justmetabolizing the protein and
(05:06):
it's going to help maintain leanmuscle mass while you're in a
caloric deficit.
Hopefully you doing that inorder to lose weight, and I also
just want to remind people thatwhen you look at maybe
governmental recommendations ofthe daily protein requirements
for a human being around 40, 50,60 grams a day, depending on
size that is to simply not die.
Speaker 1 (05:27):
Yeah, that's just like to maintain your body.
Speaker 2 (05:30):
That is literally the absolute bare minimum to not
literally die.
Speaker 1 (05:35):
Like the government, are not a bunch of sports
scientists.
No, no, it's 100% just the most.
Speaker 2 (05:42):
So you know when we're talking about the extreme
swing of.
Oh, one document says 40 gramsa day per human, versus we're
asking you to eat 150 grams perday.
Just remember, there's a verybig difference between like
holding on by a hair's worth ofhope.
Yeah, to not die based onprotein requirement versus
(06:03):
optimization.
Speaker 1 (06:04):
Like do you want to just survive or do you want to
thrive?
Yes, 100%.
Speaker 2 (06:08):
If you just want to survive, then sure you can just
like eat 30, 40 grams of proteina day and you'll probably live
(06:30):
no-transcript might just be anoptimization of getting the most
out of your workouts, likewe're not necessarily talking
about optimization ofathleticism and being a pro
athlete.
Yeah, it's just you know.
Speaker 1 (06:43):
So that's just thinking, and I think that like
you know, what happens is, likeethan said, it is thermogenic,
and so it's such a complexnutrient that it requires so
much energy even to just digestitself that, like ethan said, a
third of the calorie content andprotein is is spent on just
digesting the protein.
(07:04):
And so, and so it's a reallygreat tool, if one is on a
weight loss journey, to load upon proteins, because you get
satiated, and we know thathunger management is one of the
biggest hurdles people face whentrying to lose weight is
they're fucking hungry.
And so if you can, like eat aton, a shit ton, of lean protein
(07:24):
and just have a full-assstomach all the time, yeah well,
it doesn't take a uh phd in indiet and uh uh in nutrition to
to summarize that, like you'reprobably going to be uh much
more consistent with yournutrition.
So, anyways, so that's anotherbig bonus of protein, but it
come at.
There is a point of diminishingreturn, like we said earlier,
(07:46):
like if one is like 300 pounds,it's not realistic.
You're going to eat 300 gramsof protein a day.
That's just probably not goingto happen, right?
And so, in that case, likedon't be married to this idea
that you have to eat one gramper pound, because that's what
everybody on social media issaying.
Speaker 2 (08:00):
Well, what is it?
Because my understanding is onegram per pound is an easy shoot
from the hip number for mostindividuals, but that it's
technically one gram per poundfor goal weight, and or 0.6, 0.7
, 0.8 grams per total weight,depending on whatever.
Speaker 1 (08:19):
Well, that depends on what your goal is.
If your goal is to gain weight,then it just needs to be up.
Speaker 2 (08:23):
Well, yeah, but even then you look.
So it's like if you're a300-pound individual but your
goal weight is 180 pounds, 180grams of protein might be
appropriate versus 300 grams ofprotein would just be absurd.
Speaker 1 (08:37):
Yeah, they're not going to do that every day.
You know what?
Speaker 2 (08:39):
So I'd say there are different things, there are
different ways to look at it,but more protein the better.
Having a good chunk of proteinin your diet is not going to
hurt.
I mean, I think you know, formost people, depending if you're
not a very small individualthat weighs 120 pounds or less,
like 100 grams of proteinminimum a day, totally.
Speaker 1 (08:58):
And I think, even for most men, even, yeah, I was
going to say I would say evenfor most individuals, no matter
who they are.
Speaker 2 (09:02):
I think if you just like hit 150 grams, which is a
little bit of a mission, it'snot like it's going to just
happen without you thinkingabout it.
But if just 90% of individuals,no matter where they're at,
were to just hit 150 grams ofprotein every day, would
probably get most of the resultsthey're looking for 100%.
Speaker 1 (09:20):
I mean like I've kind of realized that anywhere from
100 to 150, like, you'reprobably fine, even myself, like
because we know that like 0.7grams is kind of like the
anabolic threshold.
So 0.5 is fine If you're juststarting out and you're hardly
eating any protein at all andyou're like French fries and
(09:42):
pasta.
Yeah, and like to try to getlike a lean chicken breast in is
like excruciating.
Then you know what like.
Maybe just to start, 0.5 is isagreat place.
Then you kind of want to inchup to 0.6, 0.7, 0.8, but uh,
what we're finding just in thedata and the research is like
about 0.7, seems to be where youcould probably put on some some
(10:03):
good muscle mass, at about 0.7grams and so so in real life
terms, like like I'm 200 pounds,almost exactly, so that means
that like that's like 140 gramsit's not that crazy.
You know, like 140 grams um fora guy my size.
Like anyone can do that, that'snot crazy?
A little attention 200 grams,like that takes effort, like
(10:24):
that extra 60 grams, that's likea whole ass of their meal, you
know.
Speaker 2 (10:27):
Yeah, but but on the minimum threshold to kind of
spur hypertrophy, 0.7 grams perpound, not hard, not hard to do
and well and I don't want to gettoo lost in the weeds here,
because so we're talking aboutmacros and so again
macronutrients protein, fats andcarbohydrates, but those all
summate to your total caloricintake for the day and those add
(10:48):
up to your calorie targets,your calories calories for the
day, and so you know.
I want to just bring back thetruth that most people may or
may not want to admit that carbsmake you fat, yeah, but of
course, just cut those carbs out, man, yeah.
Well, okay, episode's over.
I didn't want to release thebig reveal?
Get ahead.
(11:08):
No, but we require a certainamount of energy a day, as any
operating system of any typedoes, and if you overconsume
energy, you're going to storethat energy.
Speaker 1 (11:19):
Have a surplus of energy.
Speaker 2 (11:20):
Yeah, if you have a surplus, your body is designed
to store it, hence gainingweight, gaining body fat.
And if you under-eat in thosecalories, you will start to dip
into your reserves and lose bodyfat.
So, fundamentally, there's justreally no way around.
There are many other factors,there are tons of other things
that play into the gamut, butthe most, the deepest cut is
(11:41):
calories in, calories out.
I don't care what anybody says,it's just, you can't escape the
laws of thermodynamics.
We are an energy system and so,fundamentally, when we talk
about macros, each of thesenutrients of the three hold a
certain caloric profile.
They all add up to a totalcalorie of the day, and so you
know, what prompted me to bringit back to this is when Justin
(12:03):
talks about going from 140calories of protein, or 140
grams, to 200 grams, that comeswith a caloric baggage.
Right, to add 60 grams ofprotein comes with a caloric
baggage.
And the, the, the, the.
The game you got to play ischoosing lean proteins, and so
let's just, let's, let's do itreal quick Carbohydrates four
(12:26):
calories, perbohydrates fourcalories per gram, protein four
calories per gram, and theinfamous fat at nine calories
per gram.
And so the idea being that inorder to gain 60 calories or 60
grams of protein, you're goingto add in calories, but
oftentimes protein comes withfat, just the nature of the
beast.
Yes, the operative word is leanproteins.
(12:47):
Yes, and that's why he saidlean proteins.
But even lean proteins willhave some type of fat, and so
the idea is that, as you try toreach a higher protein goal,
you're inevitably going toprobably include some type of
fat calorie, unless you're justeating, like whey protein
isolate all day, which is fine.
But so just keeping in mind,like the, the, the larger
umbrella over it all, dependingon your goal, is going to be
(13:09):
calories, and so when we'retalking about macros, to me, I
think about first and foremostis just understanding your
energy requirements.
How many?
Speaker 1 (13:16):
calories do you need?
Yeah, exactly, uh, exactly.
And I think that, like if wewere to create like a hierarchy
of importance, at the end of theday, calories are king.
It's the number.
You want to gain weight, yougotta eat more than your body
burns.
If you want to lose weight, yougotta eat less than your body
burns.
Like but, but, but, but.
Fundamentally, it's calories.
(13:37):
It's as simple as that.
Calories are king.
Now you want to take it a stepfurther Calories with a protein.
So a calorie ceiling with aprotein target.
Speaker 2 (13:43):
Yeah, and I think that's why we kind of dove into
the protein, because thecalories are the utmost of
importance, but the protein issecond in command.
It's the right-hand man.
Speaker 1 (13:53):
Because you don't want to, just lose weight.
Speaker 2 (13:55):
You want to lose fat?
Yes, yes, you want to lose fat,yes, yes, most people, most
people, don't want to lose a tonof muscle yeah, most people
want to lose.
Speaker 1 (14:00):
When they think about weight loss, they think about
losing body fat.
So how do we make sure thatwhen we lose weight, that we're
not just losing as much muscleas we are fat, protein?
Speaker 2 (14:12):
protein and resistance training.
Speaker 1 (14:14):
Yep, that's the number one thing protein up,
like we talked about earlier,and then some good weight in
your hand every week.
Yeah, and that's how you keepthe muscle mass on as you lose
weight.
So that's why I think 80 of thepopulation could just simply go
after a calorie and proteintarget and have amazing results
yeah, I would agree like 90 90of the.
Speaker 2 (14:35):
The job is taken care of.
If you were to do calories andprotein and I was even in our
little pre-show back and forth Iwas even saying that I find
that clients that just payattention to protein and put
that in their sites often fallin line- because, it is a little
bit of a mission.
It's like trying to get 10,000steps a day.
Speaker 1 (14:53):
It's like a backdoor way of people hitting a calorie,
keeping an eye on theircalories and everything without
having to say hey, you'recounting calories now, right,
because you're never gonna hityou.
Speaker 2 (15:01):
realistically, depending if you don't have a
dog or you don't have a certainkind of job, you're not gonna
hit 10 000 steps unless you makeit your, your choice.
Yeah, unless you go on anafternoon walk or you do
something intentional, therealistic situation is that
you're not gonna hit 10 000steps and so it's almost like
protein is another way to thinkabout that is like it's not that
it's that hard to do, butunless you're paying attention,
(15:22):
you're not going to hit aprotein target, even if it's at
a lower end.
You've got to kind of pay someattention to it.
You've got to try, you've gotto put a little effort in there.
Speaker 1 (15:31):
If we're telling you hey, you're 150.
It can go either way.
Let's say you're a 150-poundguy and you want to put on 20
pounds.
You got to eat 150 grams ofprotein.
Let's say you're a 150-poundwoman and you want to lose 20
pounds, you probably should eat150 grams of protein, because
(15:52):
they both function similarly indifferent directions.
In the woman's case and I'musing gender because typically
that's kind of the way it goes150 pounds for a guy is
typically a little bit smallerand whatever, that's kind of the
way it goes 150 pounds for aguy is typically a little bit
smaller and you know whatever.
So but, um, you can send yourhate mail to you know, uh, what
are we called again?
But uh, uh anyway.
So because the thing is like,if, if, if you're 150 pounds,
(16:13):
you want to lose 20 pounds, theneating 150 grams of protein a
day is going to keep you niceand full and make sure that that
muscle mass is staying on youas you lose weight and you're
going to have the thermogeniceffect of your calories.
Speaker 2 (16:24):
Yep, it's almost a negative calorie If you're 150
pounds, you want to put on 20pounds of muscle.
Speaker 1 (16:28):
Now you're at least satisfying the rule of thumb of
one gram per pound to give yourbody enough abundance of amino
acids to then allocate them tonew tissue.
Speaker 2 (16:40):
So by just simply paying attention to protein and
having to have to pay attentionto your food, I find that a lot
of time people fall in line andjust we've talked about it
before just the simple act ofdoing a food journal whether
it's my fitness pal or a pen andpaper or a notepad on your
phone, just logging what you eat, tends to have a you know, an
(17:01):
effect of self-regulation.
Totally yeah, as soon as youstart to pay attention, you
start to self-regulate, whetheryou realize it or not, you got
to know your numbers if you wantto improve your numbers, yeah,
and so I think, just by payingattention to protein alone.
I find that a lot of time peoplefall in line because they're
making food choices that alignfor that and then all of a
sudden, that meal is based offof this goal and then now this
(17:22):
meal isn't just like a throwawaymeal of pizza, it's like, oh, I
should do xyz and get myprotein requirement yeah, yeah,
exactly, there's like aself-governing element of it,
like okay if I have to backbonethis one thing in there right,
like everything else is builtoff of that totally and
obviously there's opportunity tostill overeat in calories.
I'm not saying it's like somefail-proof situation, but I've
(17:44):
definitely found that peoplethat just pay attention to
protein start to make leaps andbounds alone, even if they're
not counting calories.
And so again, you know.
So the idea of macros.
If you were to be super strictwith that, you would dial in
every gram.
Speaker 1 (17:58):
You would have a protein target, you would have a
carbohydrate target and thenyou have a fat target, and then
what ends up happening is sothere's two ways you can kind of
go right.
You can go calories and proteinand not really worry about what
a lot of people would considerswing macros, which are fats and
carbs, because you know,depending on your week and your
lifestyle, you can kind ofinterchange those.
(18:20):
And it's less impactful on yourbody composition than calories
and proteins are, but that doesrequire you to keep an eye on
your calories and on yourprotein.
Another way to do it, uh, whichis what we're getting to now,
is a full macronutrientdistribution, and if, if, like
this is probably like 10 to 20percent of that would actually
utilize use cases that wouldactually make sense to do, could
do yeah, choose to do that.
Speaker 2 (18:40):
Their life would actually be better.
Exactly, have the goals for it.
For it, we're not.
Speaker 1 (18:44):
We're not all like justin, unfortunately I don't,
to be honest, like I'm much moreuh, protein and calories, to be
honest, but I do tend to landmore when I I don't even try.
I'm not gonna worry if I, ifI'm like not hitting those
numbers.
But it does tend to be thatwhen I finish my mule log at the
(19:04):
end of the day, my fats arealways kind of somewhere between
like 75 and 85 grams.
Speaker 2 (19:11):
Well, to give context , this is also an individual
that did do it strict for years,yeah, yeah, yeah, so like to
give context, justin is beingsomewhat humble brag.
No, he's, but in all truth hehad the discipline to actually
do full macronutrient fortracking many for about two
straight years, two straightyears, which is not an easy feat
(19:32):
, so I got shredded, I'm notgonna lie like no shit fucking
works.
But it's also at the same timehe built habits and processes
into his lifestyle that now himbeing a little looser still
lands on target, and I thinkthat the you know, one of the
things I do want to kind of talkabout all this is that, like
counting macros in the truestsense isn't for everybody and
realistically, I think,especially with nutrition like
(19:56):
exercise, fuck it.
I want to say everybody needsto get their ass in the gym do
something.
There's no excuse.
Three hours a week, I don'tcare if it's at home, I don't
care if it's riding a mountainbike, just get your body moving
calisthenics it doesn't matter,there's no excuse like you.
You, you can go on youtube anddo a yoga class, yeah, for free,
three times a week.
I don't, I don't really care.
To me, that's a, that's a, abarrier of entry that we all
(20:16):
have access to.
But nutrition is a little moredifficult.
It's tied to emotions.
We have to deal with it hour in, hour out, every day.
Circumstances play a little bitmore of a role and but you know
so, not everybody, I think, iscut out for macros, and I think
there is a degree of that, aswe've talked about so many times
that, um, consistency is thenumber one most important, and
(20:38):
if breaking again this is whatwe always go back to is like,
whatever marginal benefittracking your macronutrient
distribution may have, it meansnothing.
Speaker 1 (20:46):
If that it becomes so overwhelmingly tedious for you
that you quit.
Speaker 2 (20:49):
Yeah, that you hate it right.
Speaker 1 (20:50):
Right.
Speaker 2 (20:52):
And we've talked about many times with
intermittent fasting and otherthings.
There's lots of tools out therethat can be used to play a part
in how you regulate yourcalories and how you regulate
your food intake, and I thinkthat the understanding that
they're tools and not the answeris one of the biggest things.
And I think that, no matter what, having some understanding of
(21:12):
what your caloric intake is,what your protein goal should be
, and then finding a tool thatworks for you whether it be
intermittent fasting or eatingone large meal for the day and
snacks, or eating five mealsthroughout the day, or or
figuring out how to order foodfrom your favorite Uber Eats
places to fit those things, itdoesn't really matter, but that
(21:33):
you just can't go in blind.
And so I think for me, when Isay macros, it's like the first
step of personal responsibilityis just knowing where, generally
, your calorie target is, howmuch protein you should take in,
and then from there, dependingon your lifestyle and
personality choices, figuringout where on the Batman belt of
tools makes sense for you and itcan change day to day based off
(21:57):
of you know if you're going outto an Italian dinner with pasta
and pizza, you know keepingyour fat target totally regiment
or intact might not make sensein that context.
Speaker 1 (22:07):
But as long as you don't blow past the calorie
ceiling and you're a little bitlooser with your fats and your
carbs, that's totally fine.
Speaker 2 (22:13):
But somebody might not, you know.
And again it just might evencome to a place of hand
measurements for portions.
You know, I just think in thegrand scheme of things I've just
come to realize food In thegrand scheme of fitness.
In the grand scheme of fitness.
I was trying not to say it.
That food is so tricky.
And again, it's all about thescale of where somebody can
(22:34):
introduce changes.
Right, the example of if youdrink soda, diet soda is better
choice, sparkling flavoredseltzer would be a better choice
, water might be the best choice, but you know, on the scale of
those things there's no right orwrong, it's just where can you
actually implement change.
And I think food I've justrealized food is so tricky for
people, myself included, youknow.
(22:56):
And so it's just one of thosethings that just at least having
some understanding gives yousome form of empowerment and
that what macros are reallysaying is like do you understand
the bottom line of what you, asan energy vessel, need and then
choose to participate and dancewith that?
Because, realistically, you'relistening to this with some type
(23:18):
of goal in mind of losingweight, gaining muscle, being as
fit or feeling as good as youcan.
And I think if you just have nounderstanding of how food plays
into your body composition,which is probably the number one
determinant of your health andmetabolic disease, Like adipose
fatty tissue is just the numberone circumstance.
(23:40):
Is the just the number onecircumstance?
I mean, I was just watchingthis crazy meta study where they
they took all these women andthey fed one like 70 sugar in
their diet and the other one'slike 10 sugar, but they were
still in a caloric deficit andbasically all markers went down
for both groups.
It didn't matter.
Didn't matter blood cholesterol, blood pressure.
Everything went in the rightdirection, and so obesity is
basically the the stepping stoneto every disease.
(24:03):
Yes, like it's just like you,carrying extra weight, and so
it's this understanding thatknowing how to not gain extra
weight means you have to knowhow many calories you're
consuming and or what you need,and therefore developing some
type of relationship with thatunderstanding and even if you
only do it once, but justbecause, because, to justin's
point, like counting macros canbe a bitch, like having a food
(24:24):
scale like you, don'tnecessarily a lot of people
don't want to be that personthat pulls a food scale out at
the restaurant or something ofthat.
You know that's the mostextreme.
Yeah, I've heard stories of it.
Speaker 1 (24:34):
Yeah, I mean people take it way too far, you know.
But but I think that, like,listen it, if it makes sense for
you and your lifestyle, like,okay, let's go this way.
Who would it make sense for?
Maybe you're, just like, a veryserious fitness enthusiast and
you live a very regimented lifeanyways, and, um, you know, the
(24:55):
occasional dinner out isn'tenough of a deterant to make you
not want to achieve yourgreatest potential, because, at
the end of the day, if you dotrack your macros, you will get
to your goals faster.
Speaker 2 (25:08):
There's no doubt about that.
It's the quickest route If youcount gram for gram.
If you're measuring every gramof protein, carbs and fats, then
you're probably going to get toyour goal a lot faster.
Speaker 1 (25:19):
You're just then, you're gonna.
You're probably gonna get toyour goal a lot faster.
And so if you, you know, like,like, what's crazy to me is just
like you take an athlete, forexample, and most of them just
eat more or less okay, but sofew are actually going to that
level where if you're like aperformance athlete man, you
would, you would just be so muchbetter if you did track your
macros.
Because what, what I'd like toget to is like we covered
(25:41):
protein very well, I think, butnow there's like carbohydrates
and fats, and I think everybodykind of understands that carbs
are more like energy.
At this point, you know, likeit's just your body's primary um
go-to for energy production.
Right, glucose is just boom, itgoes in your system.
I don't give a shit how fast itgets in your system.
I don't give a shit how fast itgets in your bloodstream.
I don't give a shit how muchyou know what.
(26:01):
On the glycemic index somecarbohydrates.
At the end of the day, like wegot to give our body a little
bit more credit than that.
Like it's pretty sophisticated,it knows how to do it.
Unless you have some sort ofmetabolic disease or you have,
you know, insulin resistancewill spike.
That's a different conversation.
Most of us don't need to bewearing a glucose monitor, so
yeah and so you know, let's say,we have like our total calorie
(26:26):
intake, which you know anaverage.
You know maintenance would besomething like for women, maybe
your body weight times 12 andfor men, maybe somewhere between
your body weight uh times 15give or take, right, that's just
an easy way to kind of land.
So in my case I'd be about 3000 calories a day would be
maintenance, which is aboutright.
So in my case, let's say I wantI'm a performance athlete or
(26:47):
I'm a bodybuilder or I'm astrength athlete or I'm just a
really serious fitnessenthusiast, and I want my macros
tight.
How I would do it for me wouldbe to the one gram of protein
per pound which we've alreadycovered.
So in my case that's 200 gramsprotein a day, easy peasy.
We know that I'm going to stayat maintenance because I want to
perform well, but I'm notlooking to get any bigger, I'm
not looking to get any smaller.
So I'm just going to eat atmaintenance.
(27:08):
And in my case, my body weighttimes 15 leaves me around 3 000,
2900, 3100, somewhere aroundthere.
Let's just say 3 000 for easymath.
So I know, of that 3000calories, I gotta have 200 grams
of protein every day andanother macronutrient that, uh,
we can certainly find point ofdiminishing return.
Just like protein, anythingover a gram, we hit a
(27:29):
diminishing return.
On fats.
The same way, anything overlike kind of like 0.5, we really
hit diminishing returns.
Like your body can only use somuch fat to like create hormones
and stuff.
Like it's just and in my I'd bea hundred grams of fat a day,
it'd be 0.5 times my body weight.
You know what I mean.
So that's just too much.
Somewhere like 0.4 is probablya little bit better.
It's a lower end, maybe 0.3,but in that range somewhere.
(27:51):
So in my case it's probablyabout 75, 80 grams of fat a day
is really all I need.
And then so that leaves us withthe last macronutrient, which is
carbohydrates.
They're carbies, and so I addup which you don't eat.
I add up my yeah, which we allknow are terrible and gonna kill
everybody.
So I take my proteins, which is200 grams times four, which is
(28:18):
800 calories.
I take my fats, which is 75grams times nine, which is about
700 calories, and so I have,you know, a grand total of 1500
calories, but I'm trying to eat3000.
Well, that means I backfill theentire diet rest of my calorie
intake from carbohydrates whichmy people might go what?
Yes, that is probably going tobe about 300 to 400 grams of
(28:41):
carbs a day, which people sayhard, but are you?
going to just die of diabetestomorrow.
Yeah, turns out that'smaintenance calories.
For me it doesn't matter, andif you're training and if you're
creating that channel for yourbody to metabolize those
calories, it's all relativefolks.
Speaker 2 (29:01):
If you're a couch potato.
Speaker 1 (29:02):
Do you want to be eating 400 calories or 400 grams
of carbs a day?
Probably not.
If you're training every weekand playing sports and active as
hell, then that's nothing,that's fine, it's nothing.
And so that's how you want tolook at.
If we were to do a fullmacronutrient distribution,
proteins have a point ofdiminishing returns after one
(29:24):
gram per pound.
Fats have a point ofdiminishing return after 0.5
grams per pound.
So once you've kind of metthose two things, the only
macronutrient left, folks, iscarbohydrates, and that's what
fills in the entire back end ofyour macronutrient distribution.
So that's how one could land ontheir macros, which then in
(29:46):
turn informs their calorieintake.
Speaker 2 (29:49):
But I think the biggest thing again when we talk
about calories are supreme topof the mountain is that in the
end that's going to determinethe most.
Hence the study I just talkedabout where people are eating
tons of the mountain is thatit's in the end that's going to
determine the most.
Hence the study I just talkedabout where people are eating
tons of sugar.
Yeah, you know, it's, I think,even if you're not exercising.
I think that fundamentally,outside of genetic predetermines
towards diabetes orpre-diabetes because we can't
(30:11):
take away genetic factors intopeople's outcomes in their lives
it just is what it is Right.
But outside of that, there isjust going to be the fact that
if you overeat the calories,that's going to be the biggest
thing.
And you know, to what Jess wassaying earlier, it's that, like
outside of the protein, theenergy sources of fat or protein
(30:32):
aren't going to matter the most, but that fundamentally, for
optimal living in any capacity,that the fat is going to have
that ceiling.
And then carbohydrates are thegame that you can kind of play
with yeah and like you could.
Speaker 1 (30:46):
just a super simple way to like guarantee body
composition throughout the yearis you fix your protein and fix
your fat intake.
So let's say you fix yourprotein and fix your fat intake.
So let's say you get your bodyweight kind of like more or less
where you want it, like yeahyeah, think about it.
Speaker 2 (31:01):
Think about it like let's say you're you know, on a
numbers sense I think it's justa danger.
Speaker 1 (31:07):
Yeah, yeah, but like if we're talking about someone
who's interested inmacronutrients right, yeah, of
course.
Then you could potentially likewhat.
What could work very well islike okay, I, I'm only like,
it's just easy for me to hit 150grams of protein a day.
I'm just going to lock it in,fine, for 80% of people that's
totally cool, it's doable.
And then I'm just going to lockin, you know, 70 grams of fat,
(31:30):
because whether I'm 220 poundsor 180 pounds, 70 grams of fat
is still in that range, fine,cool.
And then throughout the yearyou can just kind of throttle
carbohydrate up and down.
So maybe you want to bulk up,you can bring up your
carbohydrates until you're in acalorie surplus and then after
three, four months of that, youcan throttle carbs down and
bring it into a little bit ofcalorie deficit without even
(31:52):
having to touch fats andproteins yeah again, and I think
that that's just.
Speaker 2 (31:55):
I'm just thinking about general population.
Speaker 1 (31:58):
I just think about you, know it's just so that's
just cause it's it's.
Speaker 2 (32:03):
It's very easy to say keep your fats the same and
just eat plain white rice.
To increase your carbohydrate,just eat a plain tortilla.
You know what I mean.
Like the, the ability toincrease 200 grams of
carbohydrate in your dietwithout increasing fat is
extremely difficult, and it'sjust one of those things that
yeah, listen.
Speaker 1 (32:22):
I mean listen obviously like if you have, if
you if you're eating, uh, youknow, um oatmeal that has fat in
it, for example, like a littlebit, and yeah that that still
goes into the total amount offat.
It's not like you just likealways have the exact same stick
of butter in your eggs.
You know like you obviouslyhave to make adjustments, but
(32:44):
you know, just like, becausethere is points of diminishing
returns from proteins and fats,then carbs are the are like sort
of the throttle that you can goup and down on.
Depending on that.
You know goal phase For sure.
Speaker 2 (33:00):
Let me, let me.
Let me rephrase it for the the,the more normal man who hasn't
counted every singlemacronutrient for two years.
What?
Speaker 1 (33:07):
You call yourself a man.
Speaker 2 (33:11):
Is that fats tend to be the tricky thing?
Yeah, they tend to they tend tobe the sneaky sneaky beast in
there.
You know, we've talked about ina previous episode where most
carbohydrates tend to come withfat.
So if you eat a bag of chips,yes, it's potato, but it's fried
in fat.
Most people eat popcorn withbutter.
Most people eat potato withbutter and sour cream.
It's very rare that you get aisolated carbohydrate source
(33:34):
that doesn't have a fat.
The other tricky thing is thatproteins tend to come with fats,
especially animal proteins, buteven tofu tends to carry a lot
of fat.
You know, like tofu being oneof the cliche protein
substitutes for a non meat eater, there's a fair amount of fat
(33:54):
in tofu, and so I think thething that's just just to be
aware of for those that mightnot be in the full count the
gram world, is to just be awarethat fat is kind of like the,
the secret enemy.
Yeah, and it's real sneaky, it'sreal sneaky, and just from a
caloric standpoint, fats aregreat.
As justin said, we need themfor hormone production.
We need cholesterol for ourhormones.
There's all types of thingsthat fats are necessary for.
If you ever watched the, theshow alone where people survive
(34:17):
out in the wild.
They want fats, they want fats,they actually can't.
If they only have lean protein,they will die.
Speaker 1 (34:22):
Yeah, no, you get protein poisoning.
You get protein poisoning.
Speaker 2 (34:25):
So fats are not.
It's not that we're demonizingor I'm demonizing or that fats
are bad.
It's just that they're socalorically dense.
Speaker 1 (34:32):
They're so easy to get and they're so calorically
dense and we know that caloriesare king.
Speaker 2 (34:36):
And so if you're not paying attention.
Speaker 1 (34:38):
That's how it kind of backs into it becoming a
problem, and so that's why, like, I'm still getting 70 to 80
grams of fat a day and every fatsource I have at this point in
my life is low fat.
So, like it's low fat cottagecheese, it's low fat sour creams
, low fat cheeses, it's reducedfat mayonnaise, it's spray oil.
(34:59):
I mean, like every, Ipurposefully make these
decisions because even with thatlevel of effort, I'm still
right, smack dab in the middleof where I should be right and
so if you go, if you have anormal day where it's full fat
cheeses, full fat creams, fullfat condiments, you know, even
like an 80, 80, 20 ground beef.
Speaker 2 (35:18):
It's, it's like just a regular ground beef.
Speaker 1 (35:20):
It's crazy you know it's 120 grams of fat.
Oh yeah, you know but peopleeat 150.
Speaker 2 (35:25):
If you eat any type of cheese, you're eating 150
grams of fat coming in easy.
Yeah, so you know you reallygot to keep your eye on that fat
, or else it's like yeah andit's just the hard truth,
because, again, adipose fattissue is going to be the number
one disease creator had so muchunchecked fats that there's
just no room left forcarbohydrates, and that
carbohydrate deficit or that lowcarb is going to make you feel
(36:04):
like lightheaded, and so it'slike or even protein too.
Speaker 1 (36:06):
You just got room for nothing you got room for
nothing, and so it's like, bykeeping an eye on fats, gives
you more space in your calorieallotment for carbohydrates,
which are going to make you feela little bit more energetic and
sharp throughout the day, Imean it's like you know it's a
good example is like if you wereto like take like a classic bag
of chips, you'd be surprised.
Speaker 2 (36:24):
I have like 420 calories in them, right, they
might have like 25 grams ofcarbohydrates, so that's like
100 calories versuscarbohydrates.
Now you have 300 plus caloriesof fat from the chips being
fried in oil.
If you're 130 or 40 pound womanwho is on a 15 1400 calorie
(36:45):
diet, you've just basicallyeaten a large majority of your
calories from a simple bag ofchips of your calories.
Yeah, it's like a quarter ofyour calories, you've gotten
zero protein in, you've gotten20 grams of carbs and you've
just like loaded up on the fat,and so now it's just an easy
example of how quickly thosefats can just kind of sneak in
there.
(37:05):
It's like oh, I'm just gonnahave a bag of chips.
I'm driving home hungry, I haveit.
or my kid's bag of chips is inthe backseat of the car, or you
know, you just went in to get awater and next thing, you know,
because you're hungry, you getthe bag of chips and all of a
sudden you've just taken 25, 30percent of your calories.
I mean some, some, to usefemales as an example.
Some females need to eat like1300 calories.
(37:26):
You know what I mean.
So that's more than 25 of thecalories that goes in a bag of
chips.
That doesn't satiate you.
Speaker 1 (37:31):
You know this is like an any okay.
So a bag of chips is likecertainly like an example of
where it can go like very wrongvery quickly.
But then, like I think the morecommon and frustrating part is
when you think you're eatinghealthy.
Because it's like I had, like,my mixed nuts, I had my cacao
(37:52):
powder, I had my olive oil, inmy salad, put a bunch of peanut
butter or almond butter in mysmoothie Sprinkled some feta
cheese over my and it's likethese are all healthy things and
I agree they are.
But man oh man, do they stack upand you know you could turn
like a regular 200, 300 caloriesalad into like an 800 calorie
salad real quick by adding allthese, you know, oils and nuts
(38:16):
and and cheeses on it, and soit's just like being conscious
of that fat intake.
And again, neither ethan or Iare trying to say don't eat fats
.
Of course you get, you needfats, but you can plow through
100 to 150 grams of fat veryeasily in a day by with, with
having good intentions of eatinghealthy, yeah, with not even
(38:37):
eating like blocks of cheese1500 calories.
Speaker 2 (38:39):
Yeah, I mean, go go look at the pre-made salads from
trader joe's, you know, andthey have the calories before
adding dressing.
After adding dressing, yeah,and you look at it before it's
like, oh, 120 calories.
And then it's like, oh, you add, like the, the crunchy fried
sesame sticks and the dressingand this and it, it's like 420
calories for this little bowlsalad and you're just like
that's not really.
(38:59):
It just kind of gives you aninsight real quick.
Speaker 1 (39:03):
So you know, bottom line, guys, is like you need all
three, I think you don't needcarbs.
It's important though, likeunless there's some sort of
metabolic issue, but like forthe most part, like, determine
your calorie intake.
Calories first, you know um,depending on your goal.
If you want to lose weight, youknow 10 to 20 deficit.
(39:25):
You want to gain weight, 10surplus.
That's really all you need, soyour range really isn't even
that crazy.
If you think about it, you knowyou're looking at like a 20 to
30 range, whether you want tolose or gain, and so the margins
are pretty small, actually, youknow um.
And then from there, at leastproteins right, at least at
least the proteins and then, ifafter a while of that, if you
(39:46):
for, for the curious andacademic minded out there who
want to just see what they'remade of, there's nothing wrong
with at least trying for alittle bit and just seeing if
you feel good.
If you're training hard, youfeel good, recovering, you got
tons of energy like, oh, this isso much better.
Then, you know, maybe amacronutrient distribution might
make sense for you in that case.
You know, you got anywhere fromlike 0.7 to 1 gram of protein
(40:08):
per pound of body weight.
You got 0.3 to 0.5 grams of fatper pound of body weight
anywhere in that range is fine.
And then the back fill theremainder of your calories with
carbs and voila, there is yourmacro nutrient distribution.
Yeah, it's good stuff.
Good stuff, team.
Speaker 2 (40:23):
Okay, so that was 51 of in for the sake of fitness in
the grand scheme of being in,you know, for the sake of
fitness, we're we're consideringit in the grand scheme the
grand scheme of fitness.
Speaker 1 (40:36):
We're considering in the same, in the grand scheme of
fitness with justin and ethan.
We'll check you all next week.
Peace out, bye.
We're talking about macronutrients.
What are they?
Who are they good for?
Does it matter and in whatcontext would it might make
sense for somebody to take theirnutrition protocol just a step
further and dig into theirmacronutrient distribution.
Hello everybody, welcome toepisode 51 of in the grand
(00:32):
scheme of fitness, formerlyknown as coaches corner and
justin ethan.
But you know we're in our yeartwo now and we decided to do a
little refresh on the name.
What in the grand scheme offitness just kind of feels fun
and and um, a little kitschy,which you know we're always a
fan of so so today we'll betalking about macronutrients.
What are they?
Who are they good for?
Does it matter, and in whatcontext would it might make
(00:55):
sense for somebody to take theirnutrition protocol just a step
further and dig into theirmacronutrient distribution.
Speaker 2 (01:02):
It doesn't fit in my macros.
Speaker 1 (01:04):
If it doesn't fit in your macros, then it ain't going
to happen, right?
That's my motto, and that's it.
You know, just to kind ofkickstart this conversation off
like we were doing some preamblehere, kind of getting ready,
and that was one of the thingsthat just popped up to me is
like I like macronutrientdistributions loosely.
There's some core, I think,like cornerstones that are
(01:26):
important calories and proteinsand then, like fats and carbs
can kind of be more like whatdoes today have in store for me?
Or like what is?
Is it the weekend or is it adinner out?
You know, but sometimes peopleare just too rigid with their
macronutrient distribution and,um, you know, it's like.
They're like maybe we're tryingto have a dinner out or
(01:49):
something, or we're trying to dosomething fun.
They're like, oh, I'm alreadyover my fats.
It's like, yeah, but you'reunder on your calories, so who
cares, you know?
and so, anyways, maybe I'mgetting a little ahead of myself
here, but we're gonna kind ofbreak into you know why one
might want to use it, and Ithink we should start with just
laying the foundation of justlike, what are macronutrients A
hundred percent, and what dothey specifically do in our
(02:13):
bodies, and then we can kind ofmaybe move into you know how to
use it and what context it'sgood for Practices?
Speaker 2 (02:19):
yeah, I mean.
So often you hear people belike what are macros right?
You know it's like yeah, sooften you hear people be like
what are macros Right?
You know it's like yeah, somacros are just your
macronutrients.
They're just carbs, proteinsand fats the primary nutrients
we use for structuring our bodyand for energy, and they are the
things that are also going todetermine our body composition.
Speaker 1 (02:38):
You are what you eat, folks, but not in the sense of
like well, I guess kind of inthe sense of like a burger and
fries versus, like you know,chicken breast and rice.
Speaker 2 (02:44):
We are what we eat in the truest sense of the term,
but in this sense we're justgoing to think about, just like,
the fundamental building blocksof our food and our body's
utilization of them.
Speaker 1 (02:55):
Yeah, so first up we got.
Proteins is our, I would say,like the primary macronutrient,
and no matter what style ofdieting one may do, protein's
always included.
There's other ones that kind ofmay exclude other macros, but
protein's kind of like the mostimportant.
I think you'd be hard-pressedto find anybody who would
disagree with that, who isqualified, but protein.
(03:19):
Obviously the sole purpose ofprotein is to build and maintain
tissue Muscle of, of course,but other tissues as well.
Not so great for energyproduction, not so great for
hormone production, but damnfine for regenerating tissue.
That we've broken down exactly.
Um, what they say is thatanywhere from like 0.5 grams to
(03:43):
one gram is kind of like yourwindow.
Um, a lot of this depends onthe person's body size, their,
their appetite, like how, howwell they uh get on board with
eating protein.
So like if we started, somebodyyeah what their goals are.
You know, like you know, if youtook someone who's 100 pounds
(04:04):
and they want to put on muscle,probably wouldn't make much
sense to put them on the lowestend of that spectrum, which is
0.5, because it's really notthat hard to get 50 grams in.
Yeah, I can do that in one meal, you know, right.
Um, in that case they mightwant to be closer to one gram.
But if you have someone who's300 pounds, their goal is maybe
just to maintain muscle tissueas they lose some weight, well
then you know, 0.5 grams mightmake a lot more sense in that
(04:27):
case.
But some somewhere between 0.5grams and a gram is what you
want to shoot for.
As far as your daily protein,like you can said, if the goal
is more muscle hypertrophy, thenyou want to be kind of getting
up closer to that 0.1 gram.
But somewhere in that windowyou're probably going to be just
fine.
Speaker 2 (04:44):
A hundred percent and even for I mean, you know, I
think there's also theunderstanding that the more
weight loss is a goal, thehigher your protein intake
should be, because it's going tosatiate you more.
We have the thermogenic effectof protein, meaning 30% of the
calories ingested go to justmetabolizing the protein and
(05:06):
it's going to help maintain leanmuscle mass while you're in a
caloric deficit.
Hopefully you doing that inorder to lose weight, and I also
just want to remind people thatwhen you look at maybe
governmental recommendations ofthe daily protein requirements
for a human being around 40, 50,60 grams a day, depending on
size that is to simply not die.
Speaker 1 (05:27):
Yeah, that's just like to maintain your body.
Speaker 2 (05:30):
That is literally the absolute bare minimum to not
literally die.
Speaker 1 (05:35):
Like the government, are not a bunch of sports
scientists.
No, no, it's 100% just the most.
Speaker 2 (05:42):
So you know when we're talking about the extreme
swing of.
Oh, one document says 40 gramsa day per human, versus we're
asking you to eat 150 grams perday.
Just remember, there's a verybig difference between like
holding on by a hair's worth ofhope.
Yeah, to not die based onprotein requirement versus
(06:03):
optimization.
Speaker 1 (06:04):
Like do you want to just survive or do you want to
thrive?
Yes, 100%.
Speaker 2 (06:08):
If you just want to survive, then sure you can just
like eat 30, 40 grams of proteina day and you'll probably live
(06:30):
no-transcript might just be anoptimization of getting the most
out of your workouts, likewe're not necessarily talking
about optimization ofathleticism and being a pro
athlete.
Yeah, it's just you know.
Speaker 1 (06:43):
So that's just thinking, and I think that like
you know, what happens is, likeethan said, it is thermogenic,
and so it's such a complexnutrient that it requires so
much energy even to just digestitself that, like ethan said, a
third of the calorie content andprotein is is spent on just
digesting the protein.
(07:04):
And so, and so it's a reallygreat tool, if one is on a
weight loss journey, to load upon proteins, because you get
satiated, and we know thathunger management is one of the
biggest hurdles people face whentrying to lose weight is
they're fucking hungry.
And so if you can, like eat aton, a shit ton, of lean protein
(07:24):
and just have a full-assstomach all the time, yeah well,
it doesn't take a uh phd in indiet and uh uh in nutrition to
to summarize that, like you'reprobably going to be uh much
more consistent with yournutrition.
So, anyways, so that's anotherbig bonus of protein, but it
come at.
There is a point of diminishingreturn, like we said earlier,
(07:46):
like if one is like 300 pounds,it's not realistic.
You're going to eat 300 gramsof protein a day.
That's just probably not goingto happen, right?
And so, in that case, likedon't be married to this idea
that you have to eat one gramper pound, because that's what
everybody on social media issaying.
Speaker 2 (08:00):
Well, what is it?
Because my understanding is onegram per pound is an easy shoot
from the hip number for mostindividuals, but that it's
technically one gram per poundfor goal weight, and or 0.6, 0.7
, 0.8 grams per total weight,depending on whatever.
Speaker 1 (08:19):
Well, that depends on what your goal is.
If your goal is to gain weight,then it just needs to be up.
Speaker 2 (08:23):
Well, yeah, but even then you look.
So it's like if you're a300-pound individual but your
goal weight is 180 pounds, 180grams of protein might be
appropriate versus 300 grams ofprotein would just be absurd.
Speaker 1 (08:37):
Yeah, they're not going to do that every day.
You know what?
Speaker 2 (08:39):
So I'd say there are different things, there are
different ways to look at it,but more protein the better.
Having a good chunk of proteinin your diet is not going to
hurt.
I mean, I think you know, formost people, depending if you're
not a very small individualthat weighs 120 pounds or less,
like 100 grams of proteinminimum a day, totally.
Speaker 1 (08:58):
And I think, even for most men, even, yeah, I was
going to say I would say evenfor most individuals, no matter
who they are.
Speaker 2 (09:02):
I think if you just like hit 150 grams, which is a
little bit of a mission, it'snot like it's going to just
happen without you thinkingabout it.
But if just 90% of individuals,no matter where they're at,
were to just hit 150 grams ofprotein every day, would
probably get most of the resultsthey're looking for 100%.
Speaker 1 (09:20):
I mean like I've kind of realized that anywhere from
100 to 150, like, you'reprobably fine, even myself, like
because we know that like 0.7grams is kind of like the
anabolic threshold.
So 0.5 is fine If you're juststarting out and you're hardly
eating any protein at all andyou're like French fries and
(09:42):
pasta.
Yeah, and like to try to getlike a lean chicken breast in is
like excruciating.
Then you know what like.
Maybe just to start, 0.5 is isagreat place.
Then you kind of want to inchup to 0.6, 0.7, 0.8, but uh,
what we're finding just in thedata and the research is like
about 0.7, seems to be where youcould probably put on some some
(10:03):
good muscle mass, at about 0.7grams and so so in real life
terms, like like I'm 200 pounds,almost exactly, so that means
that like that's like 140 gramsit's not that crazy.
You know, like 140 grams um fora guy my size.
Like anyone can do that, that'snot crazy?
A little attention 200 grams,like that takes effort, like
(10:24):
that extra 60 grams, that's likea whole ass of their meal, you
know.
Speaker 2 (10:27):
Yeah, but but on the minimum threshold to kind of
spur hypertrophy, 0.7 grams perpound, not hard, not hard to do
and well and I don't want to gettoo lost in the weeds here,
because so we're talking aboutmacros and so again
macronutrients protein, fats andcarbohydrates, but those all
summate to your total caloricintake for the day and those add
(10:48):
up to your calorie targets,your calories calories for the
day, and so you know.
I want to just bring back thetruth that most people may or
may not want to admit that carbsmake you fat, yeah, but of
course, just cut those carbs out, man, yeah.
Well, okay, episode's over.
I didn't want to release thebig reveal?
Get ahead.
(11:08):
No, but we require a certainamount of energy a day, as any
operating system of any typedoes, and if you overconsume
energy, you're going to storethat energy.
Speaker 1 (11:19):
Have a surplus of energy.
Speaker 2 (11:20):
Yeah, if you have a surplus, your body is designed
to store it, hence gainingweight, gaining body fat.
And if you under-eat in thosecalories, you will start to dip
into your reserves and lose bodyfat.
So, fundamentally, there's justreally no way around.
There are many other factors,there are tons of other things
that play into the gamut, butthe most, the deepest cut is
(11:41):
calories in, calories out.
I don't care what anybody says,it's just, you can't escape the
laws of thermodynamics.
We are an energy system and so,fundamentally, when we talk
about macros, each of thesenutrients of the three hold a
certain caloric profile.
They all add up to a totalcalorie of the day, and so you
know, what prompted me to bringit back to this is when Justin
(12:03):
talks about going from 140calories of protein, or 140
grams, to 200 grams, that comeswith a caloric baggage.
Right, to add 60 grams ofprotein comes with a caloric
baggage.
And the, the, the, the.
The game you got to play ischoosing lean proteins, and so
let's just, let's, let's do itreal quick Carbohydrates four
(12:26):
calories, perbohydrates fourcalories per gram, protein four
calories per gram, and theinfamous fat at nine calories
per gram.
And so the idea being that inorder to gain 60 calories or 60
grams of protein, you're goingto add in calories, but
oftentimes protein comes withfat, just the nature of the
beast.
Yes, the operative word is leanproteins.
(12:47):
Yes, and that's why he saidlean proteins.
But even lean proteins willhave some type of fat, and so
the idea is that, as you try toreach a higher protein goal,
you're inevitably going toprobably include some type of
fat calorie, unless you're justeating, like whey protein
isolate all day, which is fine.
But so just keeping in mind,like the, the, the larger
umbrella over it all, dependingon your goal, is going to be
(13:09):
calories, and so when we'retalking about macros, to me, I
think about first and foremostis just understanding your
energy requirements.
How many?
Speaker 1 (13:16):
calories do you need?
Yeah, exactly, uh, exactly.
And I think that, like if wewere to create like a hierarchy
of importance, at the end of theday, calories are king.
It's the number.
You want to gain weight, yougotta eat more than your body
burns.
If you want to lose weight, yougotta eat less than your body
burns.
Like but, but, but, but.
Fundamentally, it's calories.
(13:37):
It's as simple as that.
Calories are king.
Now you want to take it a stepfurther Calories with a protein.
So a calorie ceiling with aprotein target.
Speaker 2 (13:43):
Yeah, and I think that's why we kind of dove into
the protein, because thecalories are the utmost of
importance, but the protein issecond in command.
It's the right-hand man.
Speaker 1 (13:53):
Because you don't want to, just lose weight.
Speaker 2 (13:55):
You want to lose fat?
Yes, yes, you want to lose fat,yes, yes, most people, most
people, don't want to lose a tonof muscle yeah, most people
want to lose.
Speaker 1 (14:00):
When they think about weight loss, they think about
losing body fat.
So how do we make sure thatwhen we lose weight, that we're
not just losing as much muscleas we are fat, protein?
Speaker 2 (14:12):
protein and resistance training.
Speaker 1 (14:14):
Yep, that's the number one thing protein up,
like we talked about earlier,and then some good weight in
your hand every week.
Yeah, and that's how you keepthe muscle mass on as you lose
weight.
So that's why I think 80 of thepopulation could just simply go
after a calorie and proteintarget and have amazing results
yeah, I would agree like 90 90of the.
Speaker 2 (14:35):
The job is taken care of.
If you were to do calories andprotein and I was even in our
little pre-show back and forth Iwas even saying that I find
that clients that just payattention to protein and put
that in their sites often fallin line- because, it is a little
bit of a mission.
It's like trying to get 10,000steps a day.
Speaker 1 (14:53):
It's like a backdoor way of people hitting a calorie,
keeping an eye on theircalories and everything without
having to say hey, you'recounting calories now, right,
because you're never gonna hityou.
Speaker 2 (15:01):
realistically, depending if you don't have a
dog or you don't have a certainkind of job, you're not gonna
hit 10 000 steps unless you makeit your, your choice.
Yeah, unless you go on anafternoon walk or you do
something intentional, therealistic situation is that
you're not gonna hit 10 000steps and so it's almost like
protein is another way to thinkabout that is like it's not that
it's that hard to do, butunless you're paying attention,
(15:22):
you're not going to hit aprotein target, even if it's at
a lower end.
You've got to kind of pay someattention to it.
You've got to try, you've gotto put a little effort in there.
Speaker 1 (15:31):
If we're telling you hey, you're 150.
It can go either way.
Let's say you're a 150-poundguy and you want to put on 20
pounds.
You got to eat 150 grams ofprotein.
Let's say you're a 150-poundwoman and you want to lose 20
pounds, you probably should eat150 grams of protein, because
(15:52):
they both function similarly indifferent directions.
In the woman's case and I'musing gender because typically
that's kind of the way it goes150 pounds for a guy is
typically a little bit smallerand whatever, that's kind of the
way it goes 150 pounds for aguy is typically a little bit
smaller and you know whatever.
So but, um, you can send yourhate mail to you know, uh, what
are we called again?
But uh, uh anyway.
So because the thing is like,if, if, if you're 150 pounds,
(16:13):
you want to lose 20 pounds, theneating 150 grams of protein a
day is going to keep you niceand full and make sure that that
muscle mass is staying on youas you lose weight and you're
going to have the thermogeniceffect of your calories.
Speaker 2 (16:24):
Yep, it's almost a negative calorie If you're 150
pounds, you want to put on 20pounds of muscle.
Speaker 1 (16:28):
Now you're at least satisfying the rule of thumb of
one gram per pound to give yourbody enough abundance of amino
acids to then allocate them tonew tissue.
Speaker 2 (16:40):
So by just simply paying attention to protein and
having to have to pay attentionto your food, I find that a lot
of time people fall in line andjust we've talked about it
before just the simple act ofdoing a food journal whether
it's my fitness pal or a pen andpaper or a notepad on your
phone, just logging what you eat, tends to have a you know, an
(17:01):
effect of self-regulation.
Totally yeah, as soon as youstart to pay attention, you
start to self-regulate, whetheryou realize it or not, you got
to know your numbers if you wantto improve your numbers, yeah,
and so I think, just by payingattention to protein alone.
I find that a lot of time peoplefall in line because they're
making food choices that alignfor that and then all of a
sudden, that meal is based offof this goal and then now this
(17:22):
meal isn't just like a throwawaymeal of pizza, it's like, oh, I
should do xyz and get myprotein requirement yeah, yeah,
exactly, there's like aself-governing element of it,
like okay if I have to backbonethis one thing in there right,
like everything else is builtoff of that totally and
obviously there's opportunity tostill overeat in calories.
I'm not saying it's like somefail-proof situation, but I've
(17:44):
definitely found that peoplethat just pay attention to
protein start to make leaps andbounds alone, even if they're
not counting calories.
And so again, you know.
So the idea of macros.
If you were to be super strictwith that, you would dial in
every gram.
Speaker 1 (17:58):
You would have a protein target, you would have a
carbohydrate target and thenyou have a fat target, and then
what ends up happening is sothere's two ways you can kind of
go right.
You can go calories and proteinand not really worry about what
a lot of people would considerswing macros, which are fats and
carbs, because you know,depending on your week and your
lifestyle, you can kind ofinterchange those.
(18:20):
And it's less impactful on yourbody composition than calories
and proteins are, but that doesrequire you to keep an eye on
your calories and on yourprotein.
Another way to do it, uh, whichis what we're getting to now,
is a full macronutrientdistribution, and if, if, like
this is probably like 10 to 20percent of that would actually
utilize use cases that wouldactually make sense to do, could
do yeah, choose to do that.
Speaker 2 (18:40):
Their life would actually be better.
Exactly, have the goals for it.
For it, we're not.
Speaker 1 (18:44):
We're not all like justin, unfortunately I don't,
to be honest, like I'm much moreuh, protein and calories, to be
honest, but I do tend to landmore when I I don't even try.
I'm not gonna worry if I, ifI'm like not hitting those
numbers.
But it does tend to be thatwhen I finish my mule log at the
(19:04):
end of the day, my fats arealways kind of somewhere between
like 75 and 85 grams.
Speaker 2 (19:11):
Well, to give context , this is also an individual
that did do it strict for years,yeah, yeah, yeah, so like to
give context, justin is beingsomewhat humble brag.
No, he's, but in all truth hehad the discipline to actually
do full macronutrient fortracking many for about two
straight years, two straightyears, which is not an easy feat
(19:32):
, so I got shredded, I'm notgonna lie like no shit fucking
works.
But it's also at the same timehe built habits and processes
into his lifestyle that now himbeing a little looser still
lands on target, and I thinkthat the you know, one of the
things I do want to kind of talkabout all this is that, like
counting macros in the truestsense isn't for everybody and
realistically, I think,especially with nutrition like
(19:56):
exercise, fuck it.
I want to say everybody needsto get their ass in the gym do
something.
There's no excuse.
Three hours a week, I don'tcare if it's at home, I don't
care if it's riding a mountainbike, just get your body moving
calisthenics it doesn't matter,there's no excuse like you.
You, you can go on youtube anddo a yoga class, yeah, for free,
three times a week.
I don't, I don't really care.
To me, that's a, that's a, abarrier of entry that we all
(20:16):
have access to.
But nutrition is a little moredifficult.
It's tied to emotions.
We have to deal with it hour in, hour out, every day.
Circumstances play a little bitmore of a role and but you know
so, not everybody, I think, iscut out for macros, and I think
there is a degree of that, aswe've talked about so many times
that, um, consistency is thenumber one most important, and
(20:38):
if breaking again this is whatwe always go back to is like,
whatever marginal benefittracking your macronutrient
distribution may have, it meansnothing.
Speaker 1 (20:46):
If that it becomes so overwhelmingly tedious for you
that you quit.
Speaker 2 (20:49):
Yeah, that you hate it right.
Speaker 1 (20:50):
Right.
Speaker 2 (20:52):
And we've talked about many times with
intermittent fasting and otherthings.
There's lots of tools out therethat can be used to play a part
in how you regulate yourcalories and how you regulate
your food intake, and I thinkthat the understanding that
they're tools and not the answeris one of the biggest things.
And I think that, no matter what, having some understanding of
(21:12):
what your caloric intake is,what your protein goal should be
, and then finding a tool thatworks for you whether it be
intermittent fasting or eatingone large meal for the day and
snacks, or eating five mealsthroughout the day, or or
figuring out how to order foodfrom your favorite Uber Eats
places to fit those things, itdoesn't really matter, but that
(21:33):
you just can't go in blind.
And so I think for me, when Isay macros, it's like the first
step of personal responsibilityis just knowing where, generally
, your calorie target is, howmuch protein you should take in,
and then from there, dependingon your lifestyle and
personality choices, figuringout where on the Batman belt of
tools makes sense for you and itcan change day to day based off
(21:57):
of you know if you're going outto an Italian dinner with pasta
and pizza, you know keepingyour fat target totally regiment
or intact might not make sensein that context.
Speaker 1 (22:07):
But as long as you don't blow past the calorie
ceiling and you're a little bitlooser with your fats and your
carbs, that's totally fine.
Speaker 2 (22:13):
But somebody might not, you know.
And again it just might evencome to a place of hand
measurements for portions.
You know, I just think in thegrand scheme of things I've just
come to realize food In thegrand scheme of fitness.
In the grand scheme of fitness.
I was trying not to say it.
That food is so tricky.
And again, it's all about thescale of where somebody can
(22:34):
introduce changes.
Right, the example of if youdrink soda, diet soda is better
choice, sparkling flavoredseltzer would be a better choice
, water might be the best choice, but you know, on the scale of
those things there's no right orwrong, it's just where can you
actually implement change.
And I think food I've justrealized food is so tricky for
people, myself included, youknow.
(22:56):
And so it's just one of thosethings that just at least having
some understanding gives yousome form of empowerment and
that what macros are reallysaying is like do you understand
the bottom line of what you, asan energy vessel, need and then
choose to participate and dancewith that?
Because, realistically, you'relistening to this with some type
(23:18):
of goal in mind of losingweight, gaining muscle, being as
fit or feeling as good as youcan.
And I think if you just have nounderstanding of how food plays
into your body composition,which is probably the number one
determinant of your health andmetabolic disease, Like adipose
fatty tissue is just the numberone circumstance.
(23:40):
Is the just the number onecircumstance?
I mean, I was just watchingthis crazy meta study where they
they took all these women andthey fed one like 70 sugar in
their diet and the other one'slike 10 sugar, but they were
still in a caloric deficit andbasically all markers went down
for both groups.
It didn't matter.
Didn't matter blood cholesterol, blood pressure.
Everything went in the rightdirection, and so obesity is
basically the the stepping stoneto every disease.
(24:03):
Yes, like it's just like you,carrying extra weight, and so
it's this understanding thatknowing how to not gain extra
weight means you have to knowhow many calories you're
consuming and or what you need,and therefore developing some
type of relationship with thatunderstanding and even if you
only do it once, but justbecause, because, to justin's
point, like counting macros canbe a bitch, like having a food
(24:24):
scale like you, don'tnecessarily a lot of people
don't want to be that personthat pulls a food scale out at
the restaurant or something ofthat.
You know that's the mostextreme.
Yeah, I've heard stories of it.
Speaker 1 (24:34):
Yeah, I mean people take it way too far, you know.
But but I think that, like,listen it, if it makes sense for
you and your lifestyle, like,okay, let's go this way.
Who would it make sense for?
Maybe you're, just like, a veryserious fitness enthusiast and
you live a very regimented lifeanyways, and, um, you know, the
(24:55):
occasional dinner out isn'tenough of a deterant to make you
not want to achieve yourgreatest potential, because, at
the end of the day, if you dotrack your macros, you will get
to your goals faster.
Speaker 2 (25:08):
There's no doubt about that.
It's the quickest route If youcount gram for gram.
If you're measuring every gramof protein, carbs and fats, then
you're probably going to get toyour goal a lot faster.
Speaker 1 (25:19):
You're just then, you're gonna.
You're probably gonna get toyour goal a lot faster.
And so if you, you know, like,like, what's crazy to me is just
like you take an athlete, forexample, and most of them just
eat more or less okay, but sofew are actually going to that
level where if you're like aperformance athlete man, you
would, you would just be so muchbetter if you did track your
macros.
Because what, what I'd like toget to is like we covered
(25:41):
protein very well, I think, butnow there's like carbohydrates
and fats, and I think everybodykind of understands that carbs
are more like energy.
At this point, you know, likeit's just your body's primary um
go-to for energy production.
Right, glucose is just boom, itgoes in your system.
I don't give a shit how fast itgets in your system.
I don't give a shit how fast itgets in your bloodstream.
I don't give a shit how muchyou know what.
(26:01):
On the glycemic index somecarbohydrates.
At the end of the day, like wegot to give our body a little
bit more credit than that.
Like it's pretty sophisticated,it knows how to do it.
Unless you have some sort ofmetabolic disease or you have,
you know, insulin resistancewill spike.
That's a different conversation.
Most of us don't need to bewearing a glucose monitor, so
yeah and so you know, let's say,we have like our total calorie
(26:26):
intake, which you know anaverage.
You know maintenance would besomething like for women, maybe
your body weight times 12 andfor men, maybe somewhere between
your body weight uh times 15give or take, right, that's just
an easy way to kind of land.
So in my case I'd be about 3000 calories a day would be
maintenance, which is aboutright.
So in my case, let's say I wantI'm a performance athlete or
(26:47):
I'm a bodybuilder or I'm astrength athlete or I'm just a
really serious fitnessenthusiast, and I want my macros
tight.
How I would do it for me wouldbe to the one gram of protein
per pound which we've alreadycovered.
So in my case that's 200 gramsprotein a day, easy peasy.
We know that I'm going to stayat maintenance because I want to
perform well, but I'm notlooking to get any bigger, I'm
not looking to get any smaller.
So I'm just going to eat atmaintenance.
(27:08):
And in my case, my body weighttimes 15 leaves me around 3 000,
2900, 3100, somewhere aroundthere.
Let's just say 3 000 for easymath.
So I know, of that 3000calories, I gotta have 200 grams
of protein every day andanother macronutrient that, uh,
we can certainly find point ofdiminishing return.
Just like protein, anythingover a gram, we hit a
(27:29):
diminishing return.
On fats.
The same way, anything overlike kind of like 0.5, we really
hit diminishing returns.
Like your body can only use somuch fat to like create hormones
and stuff.
Like it's just and in my I'd bea hundred grams of fat a day,
it'd be 0.5 times my body weight.
You know what I mean.
So that's just too much.
Somewhere like 0.4 is probablya little bit better.
It's a lower end, maybe 0.3,but in that range somewhere.
(27:51):
So in my case it's probablyabout 75, 80 grams of fat a day
is really all I need.
And then so that leaves us withthe last macronutrient, which is
carbohydrates.
They're carbies, and so I addup which you don't eat.
I add up my yeah, which we allknow are terrible and gonna kill
everybody.
So I take my proteins, which is200 grams times four, which is
(28:18):
800 calories.
I take my fats, which is 75grams times nine, which is about
700 calories, and so I have,you know, a grand total of 1500
calories, but I'm trying to eat3000.
Well, that means I backfill theentire diet rest of my calorie
intake from carbohydrates whichmy people might go what?
Yes, that is probably going tobe about 300 to 400 grams of
(28:41):
carbs a day, which people sayhard, but are you?
going to just die of diabetestomorrow.
Yeah, turns out that'smaintenance calories.
For me it doesn't matter, andif you're training and if you're
creating that channel for yourbody to metabolize those
calories, it's all relativefolks.
Speaker 2 (29:01):
If you're a couch potato.
Speaker 1 (29:02):
Do you want to be eating 400 calories or 400 grams
of carbs a day?
Probably not.
If you're training every weekand playing sports and active as
hell, then that's nothing,that's fine, it's nothing.
And so that's how you want tolook at.
If we were to do a fullmacronutrient distribution,
proteins have a point ofdiminishing returns after one
(29:24):
gram per pound.
Fats have a point ofdiminishing return after 0.5
grams per pound.
So once you've kind of metthose two things, the only
macronutrient left, folks, iscarbohydrates, and that's what
fills in the entire back end ofyour macronutrient distribution.
So that's how one could land ontheir macros, which then in
(29:46):
turn informs their calorieintake.
Speaker 2 (29:49):
But I think the biggest thing again when we talk
about calories are supreme topof the mountain is that in the
end that's going to determinethe most.
Hence the study I just talkedabout where people are eating
tons of the mountain is thatit's in the end that's going to
determine the most.
Hence the study I just talkedabout where people are eating
tons of sugar.
Yeah, you know, it's, I think,even if you're not exercising.
I think that fundamentally,outside of genetic predetermines
towards diabetes orpre-diabetes because we can't
(30:11):
take away genetic factors intopeople's outcomes in their lives
it just is what it is Right.
But outside of that, there isjust going to be the fact that
if you overeat the calories,that's going to be the biggest
thing.
And you know, to what Jess wassaying earlier, it's that, like
outside of the protein, theenergy sources of fat or protein
(30:32):
aren't going to matter the most, but that fundamentally, for
optimal living in any capacity,that the fat is going to have
that ceiling.
And then carbohydrates are thegame that you can kind of play
with yeah and like you could.
Speaker 1 (30:46):
just a super simple way to like guarantee body
composition throughout the yearis you fix your protein and fix
your fat intake.
So let's say you fix yourprotein and fix your fat intake.
So let's say you get your bodyweight kind of like more or less
where you want it, like yeahyeah, think about it.
Speaker 2 (31:01):
Think about it like let's say you're you know, on a
numbers sense I think it's justa danger.
Speaker 1 (31:07):
Yeah, yeah, but like if we're talking about someone
who's interested inmacronutrients right, yeah, of
course.
Then you could potentially likewhat.
What could work very well islike okay, I, I'm only like,
it's just easy for me to hit 150grams of protein a day.
I'm just going to lock it in,fine, for 80% of people that's
totally cool, it's doable.
And then I'm just going to lockin, you know, 70 grams of fat,
(31:30):
because whether I'm 220 poundsor 180 pounds, 70 grams of fat
is still in that range, fine,cool.
And then throughout the yearyou can just kind of throttle
carbohydrate up and down.
So maybe you want to bulk up,you can bring up your
carbohydrates until you're in acalorie surplus and then after
three, four months of that, youcan throttle carbs down and
bring it into a little bit ofcalorie deficit without even
(31:52):
having to touch fats andproteins yeah again, and I think
that that's just.
Speaker 2 (31:55):
I'm just thinking about general population.
Speaker 1 (31:58):
I just think about you, know it's just so that's
just cause it's it's.
Speaker 2 (32:03):
It's very easy to say keep your fats the same and
just eat plain white rice.
To increase your carbohydrate,just eat a plain tortilla.
You know what I mean.
Like the, the ability toincrease 200 grams of
carbohydrate in your dietwithout increasing fat is
extremely difficult, and it'sjust one of those things that
yeah, listen.
Speaker 1 (32:22):
I mean listen obviously like if you have, if
you if you're eating, uh, youknow, um oatmeal that has fat in
it, for example, like a littlebit, and yeah that that still
goes into the total amount offat.
It's not like you just likealways have the exact same stick
of butter in your eggs.
You know like you obviouslyhave to make adjustments, but
(32:44):
you know, just like, becausethere is points of diminishing
returns from proteins and fats,then carbs are the are like sort
of the throttle that you can goup and down on.
Depending on that.
You know goal phase For sure.
Speaker 2 (33:00):
Let me, let me.
Let me rephrase it for the the,the more normal man who hasn't
counted every singlemacronutrient for two years.
What?
Speaker 1 (33:07):
You call yourself a man.
Speaker 2 (33:11):
Is that fats tend to be the tricky thing?
Yeah, they tend to they tend tobe the sneaky sneaky beast in
there.
You know, we've talked about ina previous episode where most
carbohydrates tend to come withfat.
So if you eat a bag of chips,yes, it's potato, but it's fried
in fat.
Most people eat popcorn withbutter.
Most people eat potato withbutter and sour cream.
It's very rare that you get aisolated carbohydrate source
(33:34):
that doesn't have a fat.
The other tricky thing is thatproteins tend to come with fats,
especially animal proteins, buteven tofu tends to carry a lot
of fat.
You know, like tofu being oneof the cliche protein
substitutes for a non meat eater, there's a fair amount of fat
(33:54):
in tofu, and so I think thething that's just just to be
aware of for those that mightnot be in the full count the
gram world, is to just be awarethat fat is kind of like the,
the secret enemy.
Yeah, and it's real sneaky, it'sreal sneaky, and just from a
caloric standpoint, fats aregreat.
As justin said, we need themfor hormone production.
We need cholesterol for ourhormones.
There's all types of thingsthat fats are necessary for.
If you ever watched the, theshow alone where people survive
(34:17):
out in the wild.
They want fats, they want fats,they actually can't.
If they only have lean protein,they will die.
Speaker 1 (34:22):
Yeah, no, you get protein poisoning.
You get protein poisoning.
Speaker 2 (34:25):
So fats are not.
It's not that we're demonizingor I'm demonizing or that fats
are bad.
It's just that they're socalorically dense.
Speaker 1 (34:32):
They're so easy to get and they're so calorically
dense and we know that caloriesare king.
Speaker 2 (34:36):
And so if you're not paying attention.
Speaker 1 (34:38):
That's how it kind of backs into it becoming a
problem, and so that's why, like, I'm still getting 70 to 80
grams of fat a day and every fatsource I have at this point in
my life is low fat.
So, like it's low fat cottagecheese, it's low fat sour creams
, low fat cheeses, it's reducedfat mayonnaise, it's spray oil.
(34:59):
I mean, like every, Ipurposefully make these
decisions because even with thatlevel of effort, I'm still
right, smack dab in the middleof where I should be right and
so if you go, if you have anormal day where it's full fat
cheeses, full fat creams, fullfat condiments, you know, even
like an 80, 80, 20 ground beef.
Speaker 2 (35:18):
It's, it's like just a regular ground beef.
Speaker 1 (35:20):
It's crazy you know it's 120 grams of fat.
Oh yeah, you know but peopleeat 150.
Speaker 2 (35:25):
If you eat any type of cheese, you're eating 150
grams of fat coming in easy.
Yeah, so you know you reallygot to keep your eye on that fat
, or else it's like yeah andit's just the hard truth,
because, again, adipose fattissue is going to be the number
one disease creator had so muchunchecked fats that there's
just no room left forcarbohydrates, and that
carbohydrate deficit or that lowcarb is going to make you feel
(36:04):
like lightheaded, and so it'slike or even protein too.
Speaker 1 (36:06):
You just got room for nothing you got room for
nothing, and so it's like, bykeeping an eye on fats, gives
you more space in your calorieallotment for carbohydrates,
which are going to make you feela little bit more energetic and
sharp throughout the day, Imean it's like you know it's a
good example is like if you wereto like take like a classic bag
of chips, you'd be surprised.
Speaker 2 (36:24):
I have like 420 calories in them, right, they
might have like 25 grams ofcarbohydrates, so that's like
100 calories versuscarbohydrates.
Now you have 300 plus caloriesof fat from the chips being
fried in oil.
If you're 130 or 40 pound womanwho is on a 15 1400 calorie
(36:45):
diet, you've just basicallyeaten a large majority of your
calories from a simple bag ofchips of your calories.
Yeah, it's like a quarter ofyour calories, you've gotten
zero protein in, you've gotten20 grams of carbs and you've
just like loaded up on the fat,and so now it's just an easy
example of how quickly thosefats can just kind of sneak in
there.
(37:05):
It's like oh, I'm just gonnahave a bag of chips.
I'm driving home hungry, I haveit.
or my kid's bag of chips is inthe backseat of the car, or you
know, you just went in to get awater and next thing, you know,
because you're hungry, you getthe bag of chips and all of a
sudden you've just taken 25, 30percent of your calories.
I mean some, some, to usefemales as an example.
Some females need to eat like1300 calories.
(37:26):
You know what I mean.
So that's more than 25 of thecalories that goes in a bag of
chips.
That doesn't satiate you.
Speaker 1 (37:31):
You know this is like an any okay.
So a bag of chips is likecertainly like an example of
where it can go like very wrongvery quickly.
But then, like I think the morecommon and frustrating part is
when you think you're eatinghealthy.
Because it's like I had, like,my mixed nuts, I had my cacao
(37:52):
powder, I had my olive oil, inmy salad, put a bunch of peanut
butter or almond butter in mysmoothie Sprinkled some feta
cheese over my and it's likethese are all healthy things and
I agree they are.
But man oh man, do they stack upand you know you could turn
like a regular 200, 300 caloriesalad into like an 800 calorie
salad real quick by adding allthese, you know, oils and nuts
(38:16):
and and cheeses on it, and soit's just like being conscious
of that fat intake.
And again, neither ethan or Iare trying to say don't eat fats
.
Of course you get, you needfats, but you can plow through
100 to 150 grams of fat veryeasily in a day by with, with
having good intentions of eatinghealthy, yeah, with not even
(38:37):
eating like blocks of cheese1500 calories.
Speaker 2 (38:39):
Yeah, I mean, go go look at the pre-made salads from
trader joe's, you know, andthey have the calories before
adding dressing.
After adding dressing, yeah,and you look at it before it's
like, oh, 120 calories.
And then it's like, oh, you add, like the, the crunchy fried
sesame sticks and the dressingand this and it, it's like 420
calories for this little bowlsalad and you're just like
that's not really.
(38:59):
It just kind of gives you aninsight real quick.
Speaker 1 (39:03):
So you know, bottom line, guys, is like you need all
three, I think you don't needcarbs.
It's important though, likeunless there's some sort of
metabolic issue, but like forthe most part, like, determine
your calorie intake.
Calories first, you know um,depending on your goal.
If you want to lose weight, youknow 10 to 20 deficit.
(39:25):
You want to gain weight, 10surplus.
That's really all you need, soyour range really isn't even
that crazy.
If you think about it, you knowyou're looking at like a 20 to
30 range, whether you want tolose or gain, and so the margins
are pretty small, actually, youknow um.
And then from there, at leastproteins right, at least at
least the proteins and then, ifafter a while of that, if you
(39:46):
for, for the curious andacademic minded out there who
want to just see what they'remade of, there's nothing wrong
with at least trying for alittle bit and just seeing if
you feel good.
If you're training hard, youfeel good, recovering, you got
tons of energy like, oh, this isso much better.
Then, you know, maybe amacronutrient distribution might
make sense for you in that case.
You know, you got anywhere fromlike 0.7 to 1 gram of protein
(40:08):
per pound of body weight.
You got 0.3 to 0.5 grams of fatper pound of body weight
anywhere in that range is fine.
And then the back fill theremainder of your calories with
carbs and voila, there is yourmacro nutrient distribution.
Yeah, it's good stuff.
Good stuff, team.
Speaker 2 (40:23):
Okay, so that was 51 of in for the sake of fitness in
the grand scheme of being in,you know, for the sake of
fitness, we're we're consideringit in the grand scheme the
grand scheme of fitness.
Speaker 1 (40:36):
We're considering in the same, in the grand scheme of
fitness with justin and ethan.
We'll check you all next week.
Peace out, bye.
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