Thanks for watching everyone! Please make sure to hit the like button and make sure that you’ve subscribed 👊🏼 Only thing I didn’t make 100% clear - 0.75g/kg of BW as a bare minimum, play around with amounts to see what works best for you, but that should be your starting point ✌🏼
Oh ALSO - next video will be a full day of eating using this exact approach, as I prep for a double Ironman… So if you want to see this unfold for me across a triple training day, then subscribe 🙌🏼 (Okay I’m done everyone else can comment now)
Just started a hybrid journey, weights and then triathlon, i have a sprint, olympic and half IM booked for this year, and looking to hit a 225kg DL, 100kg bench and 150 squat by year end also.. down 20lbs since December, but now struggling with lethargy and turns out I'm only eating around 1500-1800 calls... done the calculator, and i should be around 2700 lol.. god bless you Fergus, you fabulous animal..
Yeah it's dangerous, I wanted to lean out and I got to the point my weight wasn't dropping and I was dead on my feet at times. Extra calories won't kill you and they're vital to fuel you properly, nothing wrong with playing around with your calories for a few weeks or months!
I found that after 8 months of tracking calorie expenditure through Whoop, my average calculated expected weight loss (calories expended via Whoop minus calories consumed via MFP) was 0.34kg per-week but my actual weight loss per-week was 0.70kg meaning whoop was under-reporting calorie expenditure by around 400 calories per day ((0.36 x 7,700)/7). This is as a hybrid athlete training around 5 times a week and meticulously weighing food. Not so bad when in a cutting phase but just sharing my experience as a warning to other who may be trying to maintain or grow.
Amazing advice. Especially for myself just starting out with calling himself a hybrid athlete.Great content for a large athlete like myself who love weights and running you produce man!
Great video. I need to look into this to work out my calories. I started building up general base through cross training. Now i have built up base after very long time away am i really increasing my aerobic runs and hard intervals; I am losing weight, when i dont need to. I doing far less in time than cycling or cross training but obviously burning far more calories. My other training sessions is focused on heavy speed lifting, nearly entirely compound leg based and plyometrics. Very fascinating video. Well done on all the challenges you have done, it inspires me to keep raising my goals a bit higher, every time i see you doing something mind blowing!! (Which is just about every video !!)
Great video 👌🏻. I started doing CrossFit in June having previously either ran (both trail and road) or lifted separately and love the combination. Thinking of doing a triathlon next year at some point and this has helped!
Great video. I’m considering meal prepping to make sure I’m hitting my nutritional goals. Also, are there any apps that you recommend to track food / count calories?
Followed him since 2018, and 100% think natty...compare him v Nick Bare or Ross Edgley on physique... Strength background + developed aerobic capacity whilst looking like a regular gym dude, no reason to suggest not natty. Also, his brother is a beast in the shadows I've seen on instagram to so definitely gentic.
Genuinely think he's natty. Nick Bare? Naw. Other GymShark UK guy (forgot his name)? Naw. From the amount of fitness content I've consumed (pro triathletes that are definitely juicing, pro powerlifters that are openly juicing, pro cyclists, pro runners)- Fergus is undoubtedly natty. 15+ years of training, good genetics (his brother ran a sub 5 mile and deadlifted 500lbs), and enough money will do that
Lol I was asking myself the same thing the other day, I think beyond the natty/not though is also lifestyle to consider. From what I've seen most of his days are double session days and his life revolves around training/sports. I work a desk job 40-50hrs a week.. and training is a part but only a part of how I use my time. that has to place a huge limit on what is achievable. Just the way it is, only so much time/resources to throw around
I know it has nothing to do with this very good and very informative video, would you be able to do a video on when to use trekking poles as I am thinking of getting some but would like to know if they will be for me.
Hi Fergus, amazing video as always was very interesting to see how you broke everything down. But, just a quick question I have just used the PH Nutrition calculator and the imputed the percentages into MFP but the grams they are giving me are different to PH Nutrition is this correct and if not how do I fix it? Thanks
Thanks, Fergus. Great stuff. Out of interest, why do you prefer these calculations over using a fitness tracker for the full calorie count? I wear a smart watch at all times so get a decent picture of BMR and TDEE based on HR throughout the day, steps, and workouts of all kinds. Obviously it isn't perfect so you use as a baseline and adapt, but the same is true if you calculate using online calculators. It just seems like harder work, so I wonder what benefits you're seeing to this more manual, involved process.
Very informative video. I punched in my data 35, 92kg 174cm and my BMR is only 1387 and o only need to eat 1759calories. As a point of interest are you aware of this has been recently updated. I put in your data and it’s given your BMR as 3712cal
Really nice video, and really interesting BUUUUUT……. Which tracker dyou use for calories Ex : i just finish a 1h swim. My Garmin indicate450 cal burned, and my Whoop 800 So, from your experience, should i take 400 cal additional from garmin ?
Hi fergus. Brilliant video and I’ve used the PH nutrition calorie calculator to ‘lean out and gain muscle’ it’s coming back with 2888 calories. Is this my maintenance calories or the calories needed to lean out and gain? Thanks
How do you deal with sore muscles and intense cardio sessions? I assume is a normal thing but wondering if you get to those sessions sore or not (I do, so probably performance in those cardio intervals would be not perfect) it might be just part of the deal.
Do intraworkout calories count towards the backfill calories. For example, if you calculated you need to backfill 500 calories for your cycling workout but you consumed 200 calories during the workout, do you only backfill 300 calories (500 -200)?
Hi Fergus. You say to consume most cardio calories as carbs but do you have a recommended rough macro split for these calories? I don’t like getting too tied up in exact figures but a general split you do would be helpful. Thanks!
I thought the same thing , if you burnt 1000 cals in running surely you wouldn’t eat them all back just as carbs ? Because in mfp if say your baseline is 2000 then you burn 1000 then really your adding 50% if everything back on in your eating that day
I’m if cutting, will I still lose weight eating back the calories burnt from cardiovascular exercise for example , cutting calories 2000, I burn 300 eating back that extra 300 Will it make a difference?
Man, I want to live this lifestyle. I also want to become Software Engineer. Do you think it would be possible to be Hybrid Athlete and work as a Software Engineer?
would you consider eating back the calories from commuting ? on strentgh training sessions i commute to work (bike). total: 70 mins (30km) with an average HR of 110 (zone 1/low zone 2) and 400 kcal burned
So, website says you need x amount of calories, whoop says you need y amount and Garmin says you burnt z. Who do you believe? If I stick to the websites recommended intake, I’m starving. Workouts feel shit house and recovery suffers. Is sub 3000 cals legit enough to build strength/muscle and be able to have energy and recover??? I’m 91kg and 185cm and I would say hard nah
Hi Fergus, i just found about this video, I think the ph calculator website is down or error, because i can't reach it, do you have alternative website for it?
Really enjoyed this, very informative and useful! One question which might be a daft one but, how do you factor in your intraworkout nutrition? Is it just part of the 80/90% that is added on to your daily allowance? looking forward to more videos like this! cheers
3000 calories I wish lol here I am on 1000 a day cutting to lose 2lbs of fat a week. 1500bmr and 500 ish burnt from walking/jogging a day. Total deficit 1000 a day for 2lbs of fat loss a week. I am a low fat consuming vegan though now so you can still get a decent volume of food from 1000 calories. 21lbs to go now to drop from 24% fat to 15%. Lost 4st 9lbs so far on this journey. 🙂
@@luammerces2461 ha ha excellent. 👌 I'll be back up to 2000 once I get to target bodyfat of 15%. I only went vegan about 2 months ago. Currently this is my last week of a couch to 5k plan. Got a parkrun this Saturday to make it official and I've got 2 10k races in October and November booked so my running volume is going to go up as hopefully will my speed. I'm doing some maf low hr running for the rest of this year to build my aerobic base.
remember that BMR is the cals burned by existing and not your maintenance. Your maintenance calories are probably 1800 and so walking/running you do that burns 500 calories should be over and above your maintenance of about 1800. Basically, you can afford to eat 1300 calories and be in a 1000 calorie deficit as your BMR is ONLY what you burn through existing, but your maintenance is more than that.
@@ivanbenisscott thank you I am averaging about 2.5lbs loss a week so that would tally with what you're saying. 23.9% bodyfat now after losing 71.4lbs/32.5kgs. Getting there! I reckon another 19.6lbs/8.9kg of fat loss should get me to 15% bodyfat. I've lost roughly 80% of what I need to just that last 20% to go. 🙂
Jeez this is way too complicated, like a maths lesson! My advice is to just eat unprocessed whole foods which includes protein bars and shakes, bread or any processed grain carbs and DON'T try and be a 'hybrid' athlete! Do endurance, strength or body building, don't try and master them all, pick one and use the other two as supplements if for instance you need to put on more muscle, get stronger or need to work on your cardio fitness. There is no mention of sleep, time constraints, or life stressors here which are huge things to consider.
forget watching the video. This one comment has all the info to build a champion-esque physique while living life. I'll tell you Richard, half of these comments make the posters sound like complete tool bags. Like women sheesh
Thanks for watching everyone! Please make sure to hit the like button and make sure that you’ve subscribed 👊🏼
Only thing I didn’t make 100% clear - 0.75g/kg of BW as a bare minimum, play around with amounts to see what works best for you, but that should be your starting point ✌🏼
Are we eating protein and fat at the weight we desire to be or current if those two are different
Just a quick one about the smart watch calorie thing, why not eat back 110%-120%? Because 40% difference is quite alot.
Oh ALSO - next video will be a full day of eating using this exact approach, as I prep for a double Ironman… So if you want to see this unfold for me across a triple training day, then subscribe 🙌🏼
(Okay I’m done everyone else can comment now)
Shit yesssss ferg
Just started a hybrid journey, weights and then triathlon, i have a sprint, olympic and half IM booked for this year, and looking to hit a 225kg DL, 100kg bench and 150 squat by year end also.. down 20lbs since December, but now struggling with lethargy and turns out I'm only eating around 1500-1800 calls... done the calculator, and i should be around 2700 lol.. god bless you Fergus, you fabulous animal..
Yeah it's dangerous, I wanted to lean out and I got to the point my weight wasn't dropping and I was dead on my feet at times. Extra calories won't kill you and they're vital to fuel you properly, nothing wrong with playing around with your calories for a few weeks or months!
How did your journey go?
Sundays are Furdog uploads 🙌🏼 enjoyed this informative piece big man!
Nice one Fergus, very informative. More nutrition stuff please. Cheers.
Really enjoyed that very informative and a great break down of the information
Absolute crazy what you have achieved so far ! An inspiration !
So brilliant - accessible and informative with a touch of humour. I’m signing up to Omnia now 💪🏼
I found that after 8 months of tracking calorie expenditure through Whoop, my average calculated expected weight loss (calories expended via Whoop minus calories consumed via MFP) was 0.34kg per-week but my actual weight loss per-week was 0.70kg meaning whoop was under-reporting calorie expenditure by around 400 calories per day ((0.36 x 7,700)/7).
This is as a hybrid athlete training around 5 times a week and meticulously weighing food. Not so bad when in a cutting phase but just sharing my experience as a warning to other who may be trying to maintain or grow.
Amazing advice. Especially for myself just starting out with calling himself a hybrid athlete.Great content for a large athlete like myself who love weights and running you produce man!
I haven't even finished the video yet, but the information and your personality are quality. Love the content.
This is just the video I needed! Struggling to balance nutrtion for both strength and Marathon training
this is a great run down of information, thanks.
Thanks for watching!
Great video 💪🏽 super helpful
Love this in depth breakdown! I’ve been using your nutrition approach since I saw your first nutrition video and it’s been working great for me
Great video. I need to look into this to work out my calories. I started building up general base through cross training. Now i have built up base after very long time away am i really increasing my aerobic runs and hard intervals; I am losing weight, when i dont need to. I doing far less in time than cycling or cross training but obviously burning far more calories. My other training sessions is focused on heavy speed lifting, nearly entirely compound leg based and plyometrics. Very fascinating video. Well done on all the challenges you have done, it inspires me to keep raising my goals a bit higher, every time i see you doing something mind blowing!! (Which is just about every video !!)
Great video 👌🏻. I started doing CrossFit in June having previously either ran (both trail and road) or lifted separately and love the combination. Thinking of doing a triathlon next year at some point and this has helped!
Amazing rambling of making the easy complicated.
Great video.
I’m considering meal prepping to make sure I’m hitting my nutritional goals. Also, are there any apps that you recommend to track food / count calories?
This was great Fergus. I’ve been struggling to optimize my nutrition on long bike rides. Looks like I need to get sweat tested!
Are you natty? I truly don't care if you aren't. I'm asking so I can adjust expectations of myself accordingly.
Seems super hard to get the calories in
Is he natty 😂😂😂😂
Followed him since 2018, and 100% think natty...compare him v Nick Bare or Ross Edgley on physique... Strength background + developed aerobic capacity whilst looking like a regular gym dude, no reason to suggest not natty. Also, his brother is a beast in the shadows I've seen on instagram to so definitely gentic.
Genuinely think he's natty. Nick Bare? Naw. Other GymShark UK guy (forgot his name)? Naw. From the amount of fitness content I've consumed (pro triathletes that are definitely juicing, pro powerlifters that are openly juicing, pro cyclists, pro runners)- Fergus is undoubtedly natty. 15+ years of training, good genetics (his brother ran a sub 5 mile and deadlifted 500lbs), and enough money will do that
Lol I was asking myself the same thing the other day, I think beyond the natty/not though is also lifestyle to consider. From what I've seen most of his days are double session days and his life revolves around training/sports. I work a desk job 40-50hrs a week.. and training is a part but only a part of how I use my time. that has to place a huge limit on what is achievable. Just the way it is, only so much time/resources to throw around
would love to look at the site, but firefox shares a potential security weakness. :(
"shedule" lol - Amazing video !!
Super informative dude, thank you!
I’m now inspired to work out till my butt looks good in a wetsuit
Now that is accurate nutrition!
The PH Nutrition calculator is down.....any recommendations on a similar one?
I know it has nothing to do with this very good and very informative video, would you be able to do a video on when to use trekking poles as I am thinking of getting some but would like to know if they will be for me.
Great video buddy 🫡
Great video, thanks
youre a beast mate, how do you balance alcohol/socializing with your training?
What about if you get hungry on rest days and training days?😂😂
Hi Fergus, amazing video as always was very interesting to see how you broke everything down. But, just a quick question I have just used the PH Nutrition calculator and the imputed the percentages into MFP but the grams they are giving me are different to PH Nutrition is this correct and if not how do I fix it? Thanks
Thanks, Fergus. Great stuff. Out of interest, why do you prefer these calculations over using a fitness tracker for the full calorie count? I wear a smart watch at all times so get a decent picture of BMR and TDEE based on HR throughout the day, steps, and workouts of all kinds. Obviously it isn't perfect so you use as a baseline and adapt, but the same is true if you calculate using online calculators. It just seems like harder work, so I wonder what benefits you're seeing to this more manual, involved process.
Very informative video. I punched in my data 35, 92kg 174cm and my BMR is only 1387 and o only need to eat 1759calories. As a point of interest are you aware of this has been recently updated. I put in your data and it’s given your BMR as 3712cal
Hello fergus, the website for calorie calculator do not work no more?
Really nice video, and really interesting
BUUUUUT……. Which tracker dyou use for calories
Ex : i just finish a 1h swim. My Garmin indicate450 cal burned, and my Whoop 800
So, from your experience, should i take 400 cal additional from garmin ?
hey man the calculator doesn’t work anymore
Это просто чума!!! Кладезь полезной информации, мужик, спсибо ëпта
Hi fergus. Brilliant video and I’ve used the PH nutrition calorie calculator to ‘lean out and gain muscle’ it’s coming back with 2888 calories. Is this my maintenance calories or the calories needed to lean out and gain? Thanks
Looks like PH Nutrition is no more as Liam has moved to Marchon. Can you suggest a proper calculator to use now?
Hi Fergus, I live in Sheffield - UK, may I ask you in which city are you based in? Cheers.
How do you deal with sore muscles and intense cardio sessions? I assume is a normal thing but wondering if you get to those sessions sore or not (I do, so probably performance in those cardio intervals would be not perfect) it might be just part of the deal.
Do intraworkout calories count towards the backfill calories. For example, if you calculated you need to backfill 500 calories for your cycling workout but you consumed 200 calories during the workout, do you only backfill 300 calories (500 -200)?
Hi Fergus. You say to consume most cardio calories as carbs but do you have a recommended rough macro split for these calories? I don’t like getting too tied up in exact figures but a general split you do would be helpful. Thanks!
I thought the same thing , if you burnt 1000 cals in running surely you wouldn’t eat them all back just as carbs ? Because in mfp if say your baseline is 2000 then you burn 1000 then really your adding 50% if everything back on in your eating that day
I’m if cutting, will I still lose weight eating back the calories burnt from cardiovascular exercise for example , cutting calories 2000, I burn 300 eating back that extra 300 Will it make a difference?
Man, I want to live this lifestyle. I also want to become Software Engineer. Do you think it would be possible to be Hybrid Athlete and work as a Software Engineer?
Fergus do you account for non-shivering thermogenesis?
7:27 nice
would you consider eating back the calories from commuting ? on strentgh training sessions i commute to work (bike). total: 70 mins (30km) with an average HR of 110 (zone 1/low zone 2) and 400 kcal burned
100% if you're trying to build strength
So, website says you need x amount of calories, whoop says you need y amount and Garmin says you burnt z. Who do you believe? If I stick to the websites recommended intake, I’m starving. Workouts feel shit house and recovery suffers. Is sub 3000 cals legit enough to build strength/muscle and be able to have energy and recover??? I’m 91kg and 185cm and I would say hard nah
Hi Fergus, i just found about this video, I think the ph calculator website is down or error, because i can't reach it, do you have alternative website for it?
Updated info here! th-cam.com/video/_0_F4_q65Po/w-d-xo.html (hope this helps!)
What about the calories that you intake during the sessions? Do you count that into your daily calories?
PH nutrition calculator is not working.
Really enjoyed this, very informative and useful! One question which might be a daft one but, how do you factor in your intraworkout nutrition? Is it just part of the 80/90% that is added on to your daily allowance?
looking forward to more videos like this!
cheers
Do you count calories consumed during bike/run towards total calories consumed if so/not how come?
Calculator doesnt work anymore unfortunately
Nice.
Lower- and upperbody training 0kcal?
calculator not working
Calculator doesn't work.
Ph nutrition is no longer, Liam is now at Marchon, i believe.
Calculator does not work
*sees 69* = "Nice" 🤣
26?
You gotta get to content fast, five minutes into the video still no
3000 calories I wish lol here I am on 1000 a day cutting to lose 2lbs of fat a week. 1500bmr and 500 ish burnt from walking/jogging a day. Total deficit 1000 a day for 2lbs of fat loss a week.
I am a low fat consuming vegan though now so you can still get a decent volume of food from 1000 calories.
21lbs to go now to drop from 24% fat to 15%. Lost 4st 9lbs so far on this journey. 🙂
As a vegan amateur athlete, I consume a little over 3500 calories a day and I'm in good shape, have lean abs and everything 😳
@@luammerces2461 ha ha excellent. 👌 I'll be back up to 2000 once I get to target bodyfat of 15%. I only went vegan about 2 months ago. Currently this is my last week of a couch to 5k plan. Got a parkrun this Saturday to make it official and I've got 2 10k races in October and November booked so my running volume is going to go up as hopefully will my speed. I'm doing some maf low hr running for the rest of this year to build my aerobic base.
remember that BMR is the cals burned by existing and not your maintenance. Your maintenance calories are probably 1800 and so walking/running you do that burns 500 calories should be over and above your maintenance of about 1800. Basically, you can afford to eat 1300 calories and be in a 1000 calorie deficit as your BMR is ONLY what you burn through existing, but your maintenance is more than that.
@@ivanbenisscott thank you I am averaging about 2.5lbs loss a week so that would tally with what you're saying. 23.9% bodyfat now after losing 71.4lbs/32.5kgs. Getting there! I reckon another 19.6lbs/8.9kg of fat loss should get me to 15% bodyfat. I've lost roughly 80% of what I need to just that last 20% to go. 🙂
Jeez this is way too complicated, like a maths lesson! My advice is to just eat unprocessed whole foods which includes protein bars and shakes, bread or any processed grain carbs and DON'T try and be a 'hybrid' athlete! Do endurance, strength or body building, don't try and master them all, pick one and use the other two as supplements if for instance you need to put on more muscle, get stronger or need to work on your cardio fitness. There is no mention of sleep, time constraints, or life stressors here which are huge things to consider.
forget watching the video. This one comment has all the info to build a champion-esque physique while living life. I'll tell you Richard, half of these comments make the posters sound like complete tool bags. Like women sheesh
@@chachi9126okay you have fun with that and the rest of us with drive and determination will be stronger, faster, fitter, and happier than you.
Bored after 2min .yawn