Come on guys, diet to lose fat body, I will ride together with you, filming my screen step by step, like I put on a fat loss diet body. We have to remember that when people talk about body fat we has several levels. So, for example, i can work with a process in a very large individual 50% body fat, be it man or woman, or can I working with an individual who has 15% of body fat and want define your abdomen with good amount of muscle mass.
So, in this example here we're going to assume a medium sized individual, with more or less 20% to 30% of body fat. So, he has a good amount of muscle mass, only he has a lot of body fat. So, click on liked it and subscribe to the channel.
Did? Did? Thank you very much for the opportunity to come here to speak to you again.
AND let's go to the screen here, we're here with some data. Let's assume that this individual has about 90kg, so he's a little out. Let's put that he he is 1.
75 tall and 30 years old. So it's a little bit outside, but he’s not exactly obese, he is not with 120kg, no, he is with his 90kg with 1. 75 perfect hypothetical data, but it can happen a lot in practice.
Going here for my table I have some situations here, for example, number of meals. And then you can ask me the following: Leandro Twin, I need eat 6 times a day every three hours, or I can go on a fasting diet do I eat once a day? Folks whenever you have a question looking for: Leandro Twin more theme than you will find a video of me here in the channel.
And I already explained that you don't need to eat every 3 hours as well as fasting is a good strategy, but it is not indispensable, if not for fasting nothing goes. So, I'm going to ride here, we will put five meals for get easy, to give one a thing different. Look, lunch and dinner, a breakfast and two meals intermediate.
Leandro Twin, why are you don't you ride a fast? I can make this video, if you want write in the comments. But here I will try to stay in a thing that I can reach more people, some people will not get along with fasting.
So, to make it very simple let's build a structure 5 times that you’re going to eat, eat a day. This table here is the same as I use it with my students on my office in Moema, São Paulo, for those have an interest. So, I'm going to put here totally free for you, come on.
On a body fat loss diet the individual has a good amount of lean mass, so we're going to work with 2g kilos of protein. We can work between 1. 6 to 2.
2 but for these individuals the 2g kilos goes very well. In terms of fat as there is such an individual great let's work with 1g kilo of fat, and I'm going to put it here. AND why if the individual was too big the 1g kilo of fat would generate a bad result?
If I work with an individual which is very large, for example, let's assume he's 120kg, so if I work with 1g kilo of fat I I will work with a lot of calories, because 1g kilo will give 120g of fat and it is absolutely useless, against productive. As this individual does not it's so big 1g kilo. Why don't i work with less, Leandrão?
Because if I work less so that the calorie deficit don't be so big i'll have to raise the carbohydrate a lot. The carbohydrate we will work with 1. 5.
What if I raise the carbohydrate that much individual is out of weight he has a metabolic condition that is not very good. So, for example, his insulin is not as cool. So, if it works with the most carbo down and I can get that energy through the fat that will stir less with insulin i will be able to have a much better dietary efficiency.
Leandro Twin is complex. Yes guys it is complex, but here's the thing, you have to leave of something. So, 2g kilo of protein, 1.
5 of carbohydrate and 1 of fat, then you will start to understand some things, will put some strategies, cycling carbohydrate, supplements. But if you don't have the basics how are you going to cycle the carbohydrate if you don't know how much carbohydrate you ingests a day? Do you realize that, then?
You you need to learn the basics. So, come on that we already talked too much. How do i do on a dietary issue here?
Well, everyone nutrient macros are important, but I always start by riding through the protein, if you do that will make your life easier. Because? Because if you want to set up a then the second meal, then the third, sometimes everything will burst macros, will reach the end already, some are missing, then you throw me food.
So, so let's first put the protein at every meal, come on. Let's go start with breakfast, at breakfast morning i'm going to work with what? Cheese, whole eggs.
I can use chicken also, red meat? Of course you can. But usually what does the Brazilian consume?
It's usually milk, egg and cheese, speaking of protein sources. So, let's put here 200ml of skimmed milk, 7g of 10 carbo protein. Leandro Twin where did you get those values from?
Well, I took the my head, because as we work with it, that's my hobby, you end up decorating, but you don't need to know. You will enter at www. tabeladealimentos.
com. br go find the food you want and will look at the table nutritional in the amount you type. great, let's put now here are some whole eggs.
Whole eggs is very tasty, so three whole eggs, great. 3 eggs whole 18g protein 1 carbo, to be more punctual if you want to be boring a 1. 5.
Why did I put 1 here was actually 1. 5 Leandrão, passed by? No, what happens is as follows, we have no way to have perfect accuracy of things, not We need.
So, I put 2g kilos of protein, I already say that I will advance, if it gives 2. 1 if it gives 1. 9 no no problem, because you don't it's perfect like math.
If you go to the bakery and come back spent different energy, so it’s another deficit is another systematic. So, you will not be able to take care exactly your metabolic rate baseline perfectly, your caloric expenditure everyday perfectly. But you will say: No, but when I eat it, I just weigh it, I weigh it exactly the banana, 100g banana 24 carbo.
Then I ask you the following, do you think that all bananas are bananically alike? You will say: But what is this trip? Have you ever stopped to think that a banana that grew at the foot of banana had a lot of water, a lot nutrient, in a very good soil, very rich, will grow different from a banana of a soil that didn’t receive much water, that didn't get much sun, that doesn't have very nutrient there, because it is a soil that is prostituted, is planting and de-planting.
So, you start to realize that just like people, some babies will be born in sizes different, with number of different hair, isn't it? In bananas also some will be born with more carbs than others. So, do you realize that the accuracy is a complete illusion.
Leandro Twin, today I beat 100g of carbohydrate, I weighed up to 0. 0. Wrong, wrong, because there's no way for you to know how much of carbohydrate has that banana specific you are consuming, and you don’t even need to make it clear.
I'll leave 1 which is for you understand that there. Well, we have 0. 3g kilo of I still lack protein, so I'm going to put a little more hand here, look at 300g of chicken, meat or heavy, raw fish.
Leandro Twin, heavy change raw heavy ready? It changes, so if you weighing ready, because you eat at restaurant, no problem use the ready table. I already explained here in the canal, it is because of the loss of water.
If you have a question Leandro Twin heavy raw or ready, you will find this video here. Look at meal 5 I'll put it back, this is dinner, I'll repeat here and we already have 1. 6g kilo of protein.
The meals intermediates let's put here . . .
Leandro Twin I can't stop, because I'm too busy, i'm in my office. So, I'll put 30g of albumin or soy isolated, which will have more or less 25g of protein. Can I use soybeans?
Perfectly, without any kind of problem. How much is missing here? 10g of protein is missing.
In meal 2 I will put 50g of white cheese, or tuna, or sardine, this will give me 10g of proteins, more or less 2 of carbo, 2 of fat in the case of cheese. As I said, doesn't need all that accuracy, so beauty tuna doesn’t have the carbo, but it won’t make big ills be here. Very well, now we go put the fats, because the fats aid in operation, provides energy, helps in the functioning of our hormones, so we're going to put them in the diet.
Let's take over here that I'm going to put a spoon of olive soup before bed, here already has another 10g, 06 missing quite yet. So, I'm going to do the next, in the middle of the afternoon for me to eat something to warm up and such is bad, but along with this shake I can put, for example, 50g of chestnuts, or walnuts, or almonds, a group of oilseeds, or peanuts too, this will have about 12 protein, 6 carbo and 25 fat. See that it came to 2.
1 is no problem. Can count vegetable protein? You must count, has energy value.
Come on, there is still a little bit 08, I will do the following, in the morning I'll put about 100g of avocado. Look there, closed at 2. 2 1g kilo of fat.
Leandro Twin 2. 2 I will want to do the following, since it has passed a little bit I'll download here for 15g and then it drops in half here and there are two, I can do to give one saved, I'm hitting two more animal vegetable? You can, okay.
Ok guys, so protein is closed, cute and fat it's closed, cute, what what remains to close now? Our carbohydrate. What we agreed on a diet like that?
1. 5 of carbo. Leandro Twin eating pure cheese, pure tuna, this is not done.
So, I'm going to put here two slices of wholemeal bread, it will have more or less 20g of carbo. Okay, yeah, but it's kind of gram kilo, still much to go. In my post workout I will put a carbohydrate high glycemic index, that you already taught me that is good in another video here, which is the best post-workout.
Leandro Twin what is the best post workout. I put it here, but it's still a long way I will do the following, here for lunch I will add manioc, there will be more or less 55g of carbohydrate. Leandro Twin 1.
3 I can repeat the cassava at night, manioc before bed is good, isn't it? Yes, if it fits in your macros a mandioquinha before going to sleep it is a ball show. Look that, only 10g of carbohydrate is missing.
Can I close with 1. 9? Can you remember what I explained?
It doesn't need accuracy. Leandro Twin I want all my grams of carbohydrate, do not come wanting to steal my 10g. It's okay it's your right.
Did you know that if you put a little bit of oats next to albumin foam less? So, I'm going to put my 10g of oats here, since it is my right, there will be a few bits of protein and fat and I'll ignore it, look how it closed beautifully. But always remember, don't need to close so punctually thus.
Last tip we have to leave here, we are with our assembled diet and is cool to follow, but we will tend to stagnate. Because? Because when we lose weight people are going in favor of death, of course.
We are consuming what we have in stock, if we run out of stock we dies, then our body decreases the metabolism. So, whenever this happen go there on the diet and take some 100, 150 calories from fat, or carbohydrate, or half a kinda, no problem. So, let's say that three weeks passed and stopped, I didn't lose more Weight.
Okay, come on, I'll take here the cassava fell to 100g, so I have 27 carbs. Okay, 100 calories have already dropped, I'll take off a little more here, I'll take 50g of avocado, then it will fall to now beauty. Stagnated again come and make another adjustment, and so successively.
Excellent Leandro Twin, and now about supplementation, you didn't put here too much supplement, I can't use a thermogenic, a GW501516, a cardarine? What is it? Well, I'll leave this video now with you, supplements for lose body fat so you will understand what each of them does and how are the best uses.
Stay with this video.
