Hello everyone, it’s Paul with you today and
I haven’t made a video for this channel for
like a year, and this is going to be a short
video on nutrition.
I’m just going to cover the basics, just so
you guys know.
Nutrition basically splits up into 3 main
sections, there’s fats,.. Macronutrients,
there’s 3 of them, there’s fats, carbohydrates
Basically everything, almost every single
thing you take in is split into these three.
There’s micronutrients as well which includes
all the vitamins, iron, and all those other
good stuff and minerals that you need to take
in for your body but those are.. we’re not
going to focus on those right now.
we’re going to talk about macronutrients because
this is where you intake the majority of your
diet. This is basically what sums up Calories
that come into your system.
There’s a Basal Metabolic Rate for everything
you take in. So let’s say you on average eat
2000 calories everyday which is sort of average
for if we take the majority of the people
and divide by the population, the average
is around 2000 calories.
And if you’re constantly eating 2000 calories,
and that’s what you use to maintain,… in
order to gain weight all you need to do is
up your calorie intake by around 500 calories,
and if you are trying to lose weight, you
are going to have to eat 500 calories less
than your Basal Metabolic Rate… or so.
If you wanna lose it faster, you can eat even
less, if you are trying to gain weight you
can eat even more than 500 calories above
And that basically sums up the whole picture.
Mark Haub was in Kansas University where he
did a, he wanted to prove in an experiment,
he wanted to prove to everybody that calories
is where it all ends up, and what it’s all
about. So he went on a Twinkie Diet – A diet
where he ate only twinkies, which is a super
simple carb, sugary, product of rolls that
you eat.. and a ton of calories per each one,
but he was eating everyday, eating 500 calories
under his normal intake and he lost 27 pounds.
He lost 27 pounds in a period of 2 months.
In 2 months he lost 27 pounds eating twinkies
and just lowering his calorie intake by that
much. And afterwards the Doctors checked his
levels, and his bad cholesterol was actually
lower, it was in good standing, his good cholesterol
was in balance, the sugar in his blood was
fine, – everything was actually better after
the diet than when he first started.
So it’s all about the calories. But when you’re
muscle building you need to make sure that
you’re getting enough protein to build up
back the muscle that’s being broken down.
And for that you should be eating around one
gram of protein per pound of bodyweight, MAXIMUM.
People say you have to eat at least.. I say
maximum (emphasis added) .. Because when I
was building muscle and I was trying to get
bigger, I was eating 70 or 80 grams of protein..
sometimes 100 grams of protein a day, whereas
I was weighing around 150.. pounds.. and I
was gaining size quick.. Of course that was
because I had better protein synthesis because
I was going through puberty, I was getting
bigger, but of course I understand that I
had higher hormones but I’ve seen many people
succeed with lower than one gram of protein
per body weight, and they did great, they
got bigger, they got stronger in all ways.
So if you’re trying to gain weight the best
thing to raise to increase your calories,
or lower your calories is to manipulate carbohydrates.
Carbohydrates split into two sections, there
is complex carbs and simple carbs. Complex
carbs are mostly stuff that is high in fibre…
e.g. wholegrains, buckwheat, wholegrain spaghetti,
a bunch of vegetables.. that’s all complex
carbs for the most part.
Sugary stuff like fruits, like all the processed
stuff you see at the store, that’s simple
carbs. simple carbs digest quick, and they
digest so quickly that you feel hungry again
very soon and you eat more, most of the time.
And because they digest so quickly you get
a quick boost of energy.. and if it’s digesting
more energy than what you can use, it becomes
stored as fat automatically.
When you eat complex carbs they are slow to
break down because they have a greater number
of molecules and it takes a longer time to
break them all down for your body to digest
So if you eat complex carbs you get a constant
flow of slow releasing energy all throughout
the day and you don’t feel hyped up straight
after eating, they are slowly broken down,
..plus they fill you up more. Alot more.
That way you eat alot less, feel full, and
have less calories at the end of the day.
And to finish off you guys are going to say,
‘how in the world do I count my calories and
protein?’. The best website I know is caloriecount.com.
C – A – L – O – R – I-E-C-O-U-N-T dot com.
caloriecount.com I’ll put it in the description
below.. check it out
Look up all your meals, all your portion sizes
over there, count up your calories. And this
is how I recommend to find out your basal
metabolic rate, so how much, how many calories
is your body consuming everyday, without your
manipulation. So count your calories for a
week.. for one week just write down everything..
your normal meals,,. whatever they are, and
take that, divide it by 7. So let’s say everyday
I ate 2500 calories around… One day I ate
2000, the next day I ate 3000, the next day
I ate 1500, and so on for 7 days. Then I divide
that, right, I divide that by 7 days and I
get the average of how many calories I’m actually
consuming all the time.
Now take that, and you either add 500 or subtract
500, or keep it the same to maintain your
That’s my suggestion, that’s the way it’s
done, that’s the simple nutrition facts, or
nutrition information you need to know. If
you want to have more information, and if
you have more questions that you want me to
answer please write them in the description
This video is way too long, 6:38, I did not
expect it to be this long, I’m sorry, I hope
this opens up some new information. You kind
of now know how to make your diet.. How to
bulk, how to cut, how to lose weight, gain
weight, and so on.
Paul with you today, please subscribe, I might
be posting more videos here because I’m in
college and I don’t have time to go out and
film workout videos, but I am working on them.
You can check out my main channel right here,
‘ Fortress workout’, My Russian channel right
here, Called (Krepost),.. Thanks guys, Paul
with you today, God bless you, Bye Bye.