Fat Loss Diet Masterclass (Calculate Calories & Macros)
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- เผยแพร่เมื่อ 16 พ.ย. 2024
- Transform Your Body 👇
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In this video, I share how to calculate calories and macros to set up your Fat-Loss diet. If you follow the easy steps explained in this video, you can successfully design your Fat Loss diet! Thanks for watching my guys!❤️
#weightloss #dietplan #weightlossdiet #fatloss #fatlossdiet #diet #loseweight #burnfat
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TIMESTAMPS-
2:07- How to calculate Maintenance Calories
5:55- How much Calorie Deficit to keep for FAT LOSS.
11:00- Setting up Protein
13:48- Setting up Fat
16:30- Setting up Carbs
18:02- Keto Diet Superior for Fat Loss?
16:50- Who will benefit from a High Fat Diet
20:00- Takeaways
22:15- Healthy vs Unhealthy foods (MYTH)
23:02- What are WHOLE FOODS?
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PROTEIN SERIES (All Episodes)- bit.ly/2YQqlcv
FAT LOSS SERIES (All Episodes)- bit.ly/3eb2xVy
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I am in Fitness Industry from last 12 yrs and attended hundreds of Seminars and Studies nobody have explained this Science so easily and clearly Superb bro Hats off
Bhai kya fenk raha hai 12 saal se
@@saqibali-yd8jf😂😂😂
Generally gym trainers don't share this knowledge and keep their pockets warm, but you explained the logic behind it free of cost, I really appreciate it bro. Thanks and keep up the Good work!!
Brother what is that.. 0.75 when its multiplied by 2640 as shown in the video
@@gauravjyotipathak8239 instead of multiplying with 0.25 and then subtracting it from the maintenance calorie he just multiplied it with 0.75 nboth are same
@@gauravjyotipathak8239 same question honestly did u find it?
@@shauryasingh707 yeah that is 25% deficit.. from 100.. i e 0.75
In the world full of people making 20 mins videos split into 10 (2 min each) for views, this guy is making 26 mins video in a stretch. Hats off.
🙏❤️
True 😂😂
legends know that underrated channels create THE BEST , most genuine and helpful content. Dint feel it was almost 30 mins , very insightful !
🙏❤️
Itni saral bhasha me aaj tak kisi ne explain nahi kiya hai 🙏🏻 Hats off to you sir 🫡
Thanks you so much !
I m a medico..nd I cn say with my eyes closed that this video gives the most precise n accurate info about the science of calories intake/ maintenance..👏bro me apni long questions ke answer me ye likh sakta hun..😂itna sahi he ye..
❤️🙏
I suppose he is an enginner to guide medicos
Fat kam karna chahte hai unke liye hai.
Jo log fat ghatana chahte hai unhe pata hona chahiye ki unhe apni diet mein apne wajan se 27 guna calorie se jyada nahi lena chahiye matlab agar aapka weight 65 kg hai toh aapko 65×27=1755 calorie jitna khana hi aapko 1 din mein lena hai. Q ki ye aapki 1 din ki calorie ki nyuntam aavashykta hai Aur aapko kabhi bhi 1200 calorie se kam ka khana nahi khana chahiye. Yaad rakhe Ki fat loss karna aur weight loss karna do alag alag cheej hai fat loss mein aapke sharir ka sirf fat matlab charbi hi kam hota hai aur weight loss mein aapke sharir ka fat matlab charbi k sath sath aapka muscle matlab manspeshiya bhi kam hota hai Yaad rakhe 7700 calorie burn karne par 1 kg weight kam hota hai jo ki total fat ka weight hi hota hai. Yaad rakhe jab bhi hum exersize karte hai to hamare sharir mein protein ki aavashyakta pahle se jyada badh jati hai kisi exersize mein agar hum kisi 1 din 100 calorie burn karte hai toh hume 100÷33=3 lagbhag matlab hume apni diet mein 3 gram extra protein ki jarurat badh jati hai yaad rakhe agar hum extra protein nahi khayenge toh hume muscle loss hoga. Yaad rakhe agar koi excersize karta hai toh usey apne vajan k barabar protein lena hai matatlab kisi ka vajan 65 kg hai toh usey 65 gram protein 1 din mein khana hi hai aur manlob ki vo jo 1 din mein jo excersize karta hai us excersize mein wo 400 calorie burn karta hai toh usey 400÷33=12 lagbhag matalab usey 65+12=77 gram protein ki aavashyakta hogi 1 din mein. yaad rakhe agar kisi ka vajan 65 kg hai to uske sharir ki nyuntam 1 din ki calorie ki aavashyakata 65×27=1755 calorie hai aur yahi vyakti apni diet mein 2000 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2000-400=1755-1600=155 calorie matlab wo excersize mein wo bhale 400 calorie burn kar raha hai lekin fat loss k liya wo sirf 155 calorie hi burn kar raha hai aur yahi vyakti apni 1 din ki diet mein 2500 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2500-400=1755-2100= -350 matlab Vah vyakti 0 se bhi 350 kam calorie burn karega fat loss k liye. Vahi 65 kg ka vyakti apni 1 din ki diet mein apni nyuntam aavasyakta matlab 65×27=1755 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh wo fat loss k liye 1 din mein 400 calorie burn kar lega aur 400 calorie burn ka matlab hai lagbhag 1 din mein hi wo apna lagbhag 50 gram vajan kam kar lega aur wo aisa 20 din tak yahi diet aur excersize karta raha toh 8000 calorie burn kar lega matlab uska 1000 gram matlab 1 kg weight kam ho jayega. Fat loss k result janne k liye sirf weight machine se hi apna weight chack hi na kare balki aapko kamar ya jangh jaise jagah ka inch naap bhi check kare.
@@shankarsahu8276 thankyou so much bhai sari chizein ek sath itne clear way me mention karne ke liye..mere pichchle 1 month me ikhhati kari gayi sari authentic information likhi h yahan, so valuable!
@@shankarsahu8276 hi bro mujhe apse kuch battey puchni ha
Bhai ne to puri webseries bana di.
I lost 8 kg by following this guy.
Kitne din me brother
Mujhe bhi btao
Lol....true
16 months
after all of research on internet in 8 yrs the conclusion is here... just want to say THANK YOU....
no promoting or criticizing brands, no instruction to follow particular diet - keto, paleo etc, just pure and excellent information. great video buddy.
Love that you also mentioned the whole foods part! Most people focus too much on calories that their diet pivots to consuming junk food which brings another set of problems.
Bro I don't have any word to express your knowledge. No-one on youtube to undertand these things like you. You are amazing, Rockstar and all time my favourite mentor.
When I started my journey of fat loss then my weight is 88kg. And now 79 in 1 month. But today I think You are clear all my confusions.
Thankyou so much 1000Billion Times Love you very much.
Love you brother ❤
Thanks for your support!
AApka Calorie Intake Kitna Hai Bro ?
Bro your insta id please🙏
@@vinitshindeofficial 1600
@@MT01939 I_m_sheikh_official
I have 160k subscribers...
Best video I have ever seen on Dite
🙏❤️
Diet
Fat kam karna chahte hai unke liye hai.
Jo log fat ghatana chahte hai unhe pata hona chahiye ki unhe apni diet mein apne wajan se 27 guna calorie se jyada nahi lena chahiye matlab agar aapka weight 65 kg hai toh aapko 65×27=1755 calorie jitna khana hi aapko 1 din mein lena hai. Q ki ye aapki 1 din ki calorie ki nyuntam aavashykta hai Aur aapko kabhi bhi 1200 calorie se kam ka khana nahi khana chahiye. Yaad rakhe Ki fat loss karna aur weight loss karna do alag alag cheej hai fat loss mein aapke sharir ka sirf fat matlab charbi hi kam hota hai aur weight loss mein aapke sharir ka fat matlab charbi k sath sath aapka muscle matlab manspeshiya bhi kam hota hai Yaad rakhe 7700 calorie burn karne par 1 kg weight kam hota hai jo ki total fat ka weight hi hota hai. Yaad rakhe jab bhi hum exersize karte hai to hamare sharir mein protein ki aavashyakta pahle se jyada badh jati hai kisi exersize mein agar hum kisi 1 din 100 calorie burn karte hai toh hume 100÷33=3 lagbhag matlab hume apni diet mein 3 gram extra protein ki jarurat badh jati hai yaad rakhe agar hum extra protein nahi khayenge toh hume muscle loss hoga. Yaad rakhe agar koi excersize karta hai toh usey apne vajan k barabar protein lena hai matatlab kisi ka vajan 65 kg hai toh usey 65 gram protein 1 din mein khana hi hai aur manlob ki vo jo 1 din mein jo excersize karta hai us excersize mein wo 400 calorie burn karta hai toh usey 400÷33=12 lagbhag matalab usey 65+12=77 gram protein ki aavashyakta hogi 1 din mein. yaad rakhe agar kisi ka vajan 65 kg hai to uske sharir ki nyuntam 1 din ki calorie ki aavashyakata 65×27=1755 calorie hai aur yahi vyakti apni diet mein 2000 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2000-400=1755-1600=155 calorie matlab wo excersize mein wo bhale 400 calorie burn kar raha hai lekin fat loss k liya wo sirf 155 calorie hi burn kar raha hai aur yahi vyakti apni 1 din ki diet mein 2500 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2500-400=1755-2100= -350 matlab Vah vyakti 0 se bhi 350 kam calorie burn karega fat loss k liye. Vahi 65 kg ka vyakti apni 1 din ki diet mein apni nyuntam aavasyakta matlab 65×27=1755 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh wo fat loss k liye 1 din mein 400 calorie burn kar lega aur 400 calorie burn ka matlab hai lagbhag 1 din mein hi wo apna lagbhag 50 gram vajan kam kar lega aur wo aisa 20 din tak yahi diet aur excersize karta raha toh 8000 calorie burn kar lega matlab uska 1000 gram matlab 1 kg weight kam ho jayega. Fat loss k result janne k liye sirf weight machine se hi apna weight chack hi na kare balki aapko kamar ya jangh jaise jagah ka inch naap bhi check kare.
Saale 160k kaise kia pehele diet ka to spelling Jan le 🤣🤣🤣🤣🤣🤣
@@Hypertroph @Hypertroph 1.6 aur 1.8 aur 2.2 gram per kg body weight k hisab se protein khane bol rhe ho jarurat se jyada hai itne mein to body mein itna calorie aayega ki fat aur badhne lagega to kya fat loss hoga apna knowledge badhao. Protein akele nahi aata sath mein calories bhi lekar aata hai itna to malum hoga.
Wow man! Simple and straightforward.
Been following caloric deficit for over two months now. Great to see you explain in such amazing way. Thanks
Glad it's helping!❤
How many months needed to transform perfectly (fat loss), when we have to take break?
Guru dev Gyan ki ganga bha di ...sab kuch samajh me aa gya ...mene sbhi youtubers ki videos dekhi lekin mujhe bahut saare doubt the ....aapki video dekhne ke baad samajh me aaya ki hamara pet Kam kahe nhi ho rha tha ...👍👍bahut bahut dhanyawad aapka 🙏🙏🙏🙏
You take a bow Champion!
Really great insights, concepts explained in a very apt manner.
loving it, your videos are really helpful, Thank you very much!
Brother muje bhi help krdo 🙊
The content can't get any better than this.
Massive respect 🙏 for you Siddharth Sir from Pakistan 🇵🇰.
I am too an IITian and just got placed so had free time to start my fitness journey. I have seen a lot of confusing and incomplete information on Indian youtube but now I find myself lucky to stumble upon this channel. Best fitness channel on whole youtube for sure. Bro you can revolutionize fitness in India. Mad respect for you man !!
For someone who is lazy and is trying to discipline his life, I have been doing some homework on lean muscle workouts and diet related stuff and man oh man, this is by far the most informative video on the face of eart! Cheers to you bruv!
Amazing insights with depth, clarity, and simplicity. It really shows the years of effort gone into learning and mastering the subject. Kudos to you Sid.
mze bhi yahi problem thi ki mai kitna calorie burn kr rha hu. phir ussi hisab se diet plan karu. iss video se sab clear kr dia. thanks for making this video...
being a fitness follower and lover myself, I'm really glad you actually pointed everything in the easiest and most practical way brother. One of the best videos a person can find on youtube that too in hindi. Great.
There is a scarcity of words for me to appreciate this series 😍
Fat kam karna chahte hai unke liye hai.
Jo log fat ghatana chahte hai unhe pata hona chahiye ki unhe apni diet mein apne wajan se 27 guna calorie se jyada nahi lena chahiye matlab agar aapka weight 65 kg hai toh aapko 65×27=1755 calorie jitna khana hi aapko 1 din mein lena hai. Q ki ye aapki 1 din ki calorie ki nyuntam aavashykta hai Aur aapko kabhi bhi 1200 calorie se kam ka khana nahi khana chahiye. Yaad rakhe Ki fat loss karna aur weight loss karna do alag alag cheej hai fat loss mein aapke sharir ka sirf fat matlab charbi hi kam hota hai aur weight loss mein aapke sharir ka fat matlab charbi k sath sath aapka muscle matlab manspeshiya bhi kam hota hai Yaad rakhe 7700 calorie burn karne par 1 kg weight kam hota hai jo ki total fat ka weight hi hota hai. Yaad rakhe jab bhi hum exersize karte hai to hamare sharir mein protein ki aavashyakta pahle se jyada badh jati hai kisi exersize mein agar hum kisi 1 din 100 calorie burn karte hai toh hume 100÷33=3 lagbhag matlab hume apni diet mein 3 gram extra protein ki jarurat badh jati hai yaad rakhe agar hum extra protein nahi khayenge toh hume muscle loss hoga. Yaad rakhe agar koi excersize karta hai toh usey apne vajan k barabar protein lena hai matatlab kisi ka vajan 65 kg hai toh usey 65 gram protein 1 din mein khana hi hai aur manlob ki vo jo 1 din mein jo excersize karta hai us excersize mein wo 400 calorie burn karta hai toh usey 400÷33=12 lagbhag matalab usey 65+12=77 gram protein ki aavashyakta hogi 1 din mein. yaad rakhe agar kisi ka vajan 65 kg hai to uske sharir ki nyuntam 1 din ki calorie ki aavashyakata 65×27=1755 calorie hai aur yahi vyakti apni diet mein 2000 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2000-400=1755-1600=155 calorie matlab wo excersize mein wo bhale 400 calorie burn kar raha hai lekin fat loss k liya wo sirf 155 calorie hi burn kar raha hai aur yahi vyakti apni 1 din ki diet mein 2500 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2500-400=1755-2100= -350 matlab Vah vyakti 0 se bhi 350 kam calorie burn karega fat loss k liye. Vahi 65 kg ka vyakti apni 1 din ki diet mein apni nyuntam aavasyakta matlab 65×27=1755 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh wo fat loss k liye 1 din mein 400 calorie burn kar lega aur 400 calorie burn ka matlab hai lagbhag 1 din mein hi wo apna lagbhag 50 gram vajan kam kar lega aur wo aisa 20 din tak yahi diet aur excersize karta raha toh 8000 calorie burn kar lega matlab uska 1000 gram matlab 1 kg weight kam ho jayega. Fat loss k result janne k liye sirf weight machine se hi apna weight chack hi na kare balki aapko kamar ya jangh jaise jagah ka inch naap bhi check kare.
Nobody could have explained these things better than this. Keep going brother !!
Samajane ka tareeka bahut best hai etne salo se video dekha Etna achhe se clear kabhi samj nhi aaya thanks a lot
SUPER BHAI SUPER AISI KNOWLEDGE MEIN DHOOND RAHA THA 3 MONTH SE TH-cam PAR AAJ MIL GAYI. GYM JAANE KE SATH AB RESULT BHI MILEGA. BHAI I LOVE YOU.
love this guy. he is simply awesome.... i have never seen someone explain so deeply for free. learnt a lot from this video.
Yes he is genuine
It is not free bro.. your views = money
Fat kam karna chahte hai unke liye hai.
Jo log fat ghatana chahte hai unhe pata hona chahiye ki unhe apni diet mein apne wajan se 27 guna calorie se jyada nahi lena chahiye matlab agar aapka weight 65 kg hai toh aapko 65×27=1755 calorie jitna khana hi aapko 1 din mein lena hai. Q ki ye aapki 1 din ki calorie ki nyuntam aavashykta hai Aur aapko kabhi bhi 1200 calorie se kam ka khana nahi khana chahiye. Yaad rakhe Ki fat loss karna aur weight loss karna do alag alag cheej hai fat loss mein aapke sharir ka sirf fat matlab charbi hi kam hota hai aur weight loss mein aapke sharir ka fat matlab charbi k sath sath aapka muscle matlab manspeshiya bhi kam hota hai Yaad rakhe 7700 calorie burn karne par 1 kg weight kam hota hai jo ki total fat ka weight hi hota hai. Yaad rakhe jab bhi hum exersize karte hai to hamare sharir mein protein ki aavashyakta pahle se jyada badh jati hai kisi exersize mein agar hum kisi 1 din 100 calorie burn karte hai toh hume 100÷33=3 lagbhag matlab hume apni diet mein 3 gram extra protein ki jarurat badh jati hai yaad rakhe agar hum extra protein nahi khayenge toh hume muscle loss hoga. Yaad rakhe agar koi excersize karta hai toh usey apne vajan k barabar protein lena hai matatlab kisi ka vajan 65 kg hai toh usey 65 gram protein 1 din mein khana hi hai aur manlob ki vo jo 1 din mein jo excersize karta hai us excersize mein wo 400 calorie burn karta hai toh usey 400÷33=12 lagbhag matalab usey 65+12=77 gram protein ki aavashyakta hogi 1 din mein. yaad rakhe agar kisi ka vajan 65 kg hai to uske sharir ki nyuntam 1 din ki calorie ki aavashyakata 65×27=1755 calorie hai aur yahi vyakti apni diet mein 2000 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2000-400=1755-1600=155 calorie matlab wo excersize mein wo bhale 400 calorie burn kar raha hai lekin fat loss k liya wo sirf 155 calorie hi burn kar raha hai aur yahi vyakti apni 1 din ki diet mein 2500 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2500-400=1755-2100= -350 matlab Vah vyakti 0 se bhi 350 kam calorie burn karega fat loss k liye. Vahi 65 kg ka vyakti apni 1 din ki diet mein apni nyuntam aavasyakta matlab 65×27=1755 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh wo fat loss k liye 1 din mein 400 calorie burn kar lega aur 400 calorie burn ka matlab hai lagbhag 1 din mein hi wo apna lagbhag 50 gram vajan kam kar lega aur wo aisa 20 din tak yahi diet aur excersize karta raha toh 8000 calorie burn kar lega matlab uska 1000 gram matlab 1 kg weight kam ho jayega. Fat loss k result janne k liye sirf weight machine se hi apna weight chack hi na kare balki aapko kamar ya jangh jaise jagah ka inch naap bhi check kare.
@@shankarsahu8276 bhai my weight is 65kg aur jo bhai ne video mein bataye hai protien intake k baare mein....toh maine calculate kiya...toh mera protein intake 117gms aa raha hai din ka......itna sara protien kaha se lekar aau mai?
@@etherealservant soya chunks 200g se 100g protection miljayega
in love with this whole series. I genuinely had a interest to learn and be independent on getting healthy and fit. I came across your channel and this is what I really need to get started on my journey. I'm glad I found your channel. videos are very informative, easy to understand and educating. Thanks for creating these videos. every minute is worth watching.
Fat kam karna chahte hai unke liye hai.
Jo log fat ghatana chahte hai unhe pata hona chahiye ki unhe apni diet mein apne wajan se 27 guna calorie se jyada nahi lena chahiye matlab agar aapka weight 65 kg hai toh aapko 65×27=1755 calorie jitna khana hi aapko 1 din mein lena hai. Q ki ye aapki 1 din ki calorie ki nyuntam aavashykta hai Aur aapko kabhi bhi 1200 calorie se kam ka khana nahi khana chahiye. Yaad rakhe Ki fat loss karna aur weight loss karna do alag alag cheej hai fat loss mein aapke sharir ka sirf fat matlab charbi hi kam hota hai aur weight loss mein aapke sharir ka fat matlab charbi k sath sath aapka muscle matlab manspeshiya bhi kam hota hai Yaad rakhe 7700 calorie burn karne par 1 kg weight kam hota hai jo ki total fat ka weight hi hota hai. Yaad rakhe jab bhi hum exersize karte hai to hamare sharir mein protein ki aavashyakta pahle se jyada badh jati hai kisi exersize mein agar hum kisi 1 din 100 calorie burn karte hai toh hume 100÷33=3 lagbhag matlab hume apni diet mein 3 gram extra protein ki jarurat badh jati hai yaad rakhe agar hum extra protein nahi khayenge toh hume muscle loss hoga. Yaad rakhe agar koi excersize karta hai toh usey apne vajan k barabar protein lena hai matatlab kisi ka vajan 65 kg hai toh usey 65 gram protein 1 din mein khana hi hai aur manlob ki vo jo 1 din mein jo excersize karta hai us excersize mein wo 400 calorie burn karta hai toh usey 400÷33=12 lagbhag matalab usey 65+12=77 gram protein ki aavashyakta hogi 1 din mein. yaad rakhe agar kisi ka vajan 65 kg hai to uske sharir ki nyuntam 1 din ki calorie ki aavashyakata 65×27=1755 calorie hai aur yahi vyakti apni diet mein 2000 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2000-400=1755-1600=155 calorie matlab wo excersize mein wo bhale 400 calorie burn kar raha hai lekin fat loss k liya wo sirf 155 calorie hi burn kar raha hai aur yahi vyakti apni 1 din ki diet mein 2500 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2500-400=1755-2100= -350 matlab Vah vyakti 0 se bhi 350 kam calorie burn karega fat loss k liye. Vahi 65 kg ka vyakti apni 1 din ki diet mein apni nyuntam aavasyakta matlab 65×27=1755 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh wo fat loss k liye 1 din mein 400 calorie burn kar lega aur 400 calorie burn ka matlab hai lagbhag 1 din mein hi wo apna lagbhag 50 gram vajan kam kar lega aur wo aisa 20 din tak yahi diet aur excersize karta raha toh 8000 calorie burn kar lega matlab uska 1000 gram matlab 1 kg weight kam ho jayega. Fat loss k result janne k liye sirf weight machine se hi apna weight chack hi na kare balki aapko kamar ya jangh jaise jagah ka inch naap bhi check kare.
This is definitely the most informative of all the videos I have seen so far on fitness.Thanks for sharing!!
My Pleasure❤
@@Hypertroph Is this diet plan also 100% effective and suitable for home workouts and exercises?
@@deepakfagna1637 Ofcourse man
Due to this man, I have started to get weight loss results🙏
This must be taught in every school of our country so that no one reaches to the stage of being too fat in the first place, absolutely outstanding explanation this video must go viral, salute to this man 🙋♂️
This guy simply breaks down every myth about fitness
Very very simple not very complicated
❤
@@ajitmourya9274 stupid watch the vedio instead of self promotions
@@ajitmourya9274 I will never do keto diet because I did it for 7 days and I got many problems including muscle loss.
Fat kam karna chahte hai unke liye hai.
Jo log fat ghatana chahte hai unhe pata hona chahiye ki unhe apni diet mein apne wajan se 27 guna calorie se jyada nahi lena chahiye matlab agar aapka weight 65 kg hai toh aapko 65×27=1755 calorie jitna khana hi aapko 1 din mein lena hai. Q ki ye aapki 1 din ki calorie ki nyuntam aavashykta hai Aur aapko kabhi bhi 1200 calorie se kam ka khana nahi khana chahiye. Yaad rakhe Ki fat loss karna aur weight loss karna do alag alag cheej hai fat loss mein aapke sharir ka sirf fat matlab charbi hi kam hota hai aur weight loss mein aapke sharir ka fat matlab charbi k sath sath aapka muscle matlab manspeshiya bhi kam hota hai Yaad rakhe 7700 calorie burn karne par 1 kg weight kam hota hai jo ki total fat ka weight hi hota hai. Yaad rakhe jab bhi hum exersize karte hai to hamare sharir mein protein ki aavashyakta pahle se jyada badh jati hai kisi exersize mein agar hum kisi 1 din 100 calorie burn karte hai toh hume 100÷33=3 lagbhag matlab hume apni diet mein 3 gram extra protein ki jarurat badh jati hai yaad rakhe agar hum extra protein nahi khayenge toh hume muscle loss hoga. Yaad rakhe agar koi excersize karta hai toh usey apne vajan k barabar protein lena hai matatlab kisi ka vajan 65 kg hai toh usey 65 gram protein 1 din mein khana hi hai aur manlob ki vo jo 1 din mein jo excersize karta hai us excersize mein wo 400 calorie burn karta hai toh usey 400÷33=12 lagbhag matalab usey 65+12=77 gram protein ki aavashyakta hogi 1 din mein. yaad rakhe agar kisi ka vajan 65 kg hai to uske sharir ki nyuntam 1 din ki calorie ki aavashyakata 65×27=1755 calorie hai aur yahi vyakti apni diet mein 2000 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2000-400=1755-1600=155 calorie matlab wo excersize mein wo bhale 400 calorie burn kar raha hai lekin fat loss k liya wo sirf 155 calorie hi burn kar raha hai aur yahi vyakti apni 1 din ki diet mein 2500 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2500-400=1755-2100= -350 matlab Vah vyakti 0 se bhi 350 kam calorie burn karega fat loss k liye. Vahi 65 kg ka vyakti apni 1 din ki diet mein apni nyuntam aavasyakta matlab 65×27=1755 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh wo fat loss k liye 1 din mein 400 calorie burn kar lega aur 400 calorie burn ka matlab hai lagbhag 1 din mein hi wo apna lagbhag 50 gram vajan kam kar lega aur wo aisa 20 din tak yahi diet aur excersize karta raha toh 8000 calorie burn kar lega matlab uska 1000 gram matlab 1 kg weight kam ho jayega. Fat loss k result janne k liye sirf weight machine se hi apna weight chack hi na kare balki aapko kamar ya jangh jaise jagah ka inch naap bhi check kare.
@@Hypertroph @Hypertroph 1.6 aur 1.8 aur 2.2 gram per kg body weight k hisab se protein khane bol rhe ho jarurat se jyada hai itne mein to body mein itna calorie aayega ki fat aur badhne lagega to kya fat loss hoga apna knowledge badhao. Protein akele nahi aata sath mein calories bhi lekar aata hai itna to malum hoga.
Literally there's no other TH-camr who had explained with this precision
Glad it helped🙏❤️
The best video ever and ever with lots of info in simple language.kudos to you dear.
Fat kam karna chahte hai unke liye hai.
Jo log fat ghatana chahte hai unhe pata hona chahiye ki unhe apni diet mein apne wajan se 27 guna calorie se jyada nahi lena chahiye matlab agar aapka weight 65 kg hai toh aapko 65×27=1755 calorie jitna khana hi aapko 1 din mein lena hai. Q ki ye aapki 1 din ki calorie ki nyuntam aavashykta hai Aur aapko kabhi bhi 1200 calorie se kam ka khana nahi khana chahiye. Yaad rakhe Ki fat loss karna aur weight loss karna do alag alag cheej hai fat loss mein aapke sharir ka sirf fat matlab charbi hi kam hota hai aur weight loss mein aapke sharir ka fat matlab charbi k sath sath aapka muscle matlab manspeshiya bhi kam hota hai Yaad rakhe 7700 calorie burn karne par 1 kg weight kam hota hai jo ki total fat ka weight hi hota hai. Yaad rakhe jab bhi hum exersize karte hai to hamare sharir mein protein ki aavashyakta pahle se jyada badh jati hai kisi exersize mein agar hum kisi 1 din 100 calorie burn karte hai toh hume 100÷33=3 lagbhag matlab hume apni diet mein 3 gram extra protein ki jarurat badh jati hai yaad rakhe agar hum extra protein nahi khayenge toh hume muscle loss hoga. Yaad rakhe agar koi excersize karta hai toh usey apne vajan k barabar protein lena hai matatlab kisi ka vajan 65 kg hai toh usey 65 gram protein 1 din mein khana hi hai aur manlob ki vo jo 1 din mein jo excersize karta hai us excersize mein wo 400 calorie burn karta hai toh usey 400÷33=12 lagbhag matalab usey 65+12=77 gram protein ki aavashyakta hogi 1 din mein. yaad rakhe agar kisi ka vajan 65 kg hai to uske sharir ki nyuntam 1 din ki calorie ki aavashyakata 65×27=1755 calorie hai aur yahi vyakti apni diet mein 2000 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2000-400=1755-1600=155 calorie matlab wo excersize mein wo bhale 400 calorie burn kar raha hai lekin fat loss k liya wo sirf 155 calorie hi burn kar raha hai aur yahi vyakti apni 1 din ki diet mein 2500 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2500-400=1755-2100= -350 matlab Vah vyakti 0 se bhi 350 kam calorie burn karega fat loss k liye. Vahi 65 kg ka vyakti apni 1 din ki diet mein apni nyuntam aavasyakta matlab 65×27=1755 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh wo fat loss k liye 1 din mein 400 calorie burn kar lega aur 400 calorie burn ka matlab hai lagbhag 1 din mein hi wo apna lagbhag 50 gram vajan kam kar lega aur wo aisa 20 din tak yahi diet aur excersize karta raha toh 8000 calorie burn kar lega matlab uska 1000 gram matlab 1 kg weight kam ho jayega. Fat loss k result janne k liye sirf weight machine se hi apna weight chack hi na kare balki aapko kamar ya jangh jaise jagah ka inch naap bhi check kare.
You just gave information that other fitness TH-camrs charge hundreds of dollars for. Hats off to you brother.
Let me be honest, I have watched many videos, indian as well as from other countries and no one explained it so well and with such simplicity. I have learned alot. Thank you 🙏🙏
You explained so well, one of the best fat loss series ❤️ good job mate, I gonna catch you soon for my fat loos journey
🙏❤️
Notes ;-)
body weight 81 kgs for illustration purpose
I] Calorie Deficit :
Energy In < Energy Out (Maintenance Calories [Formula: weight * 2.2 * 15])
Calorie Deficit can be consist of three categories:
SMALL (10-15%)
MODERATE (20-25%)
LARGE (30-35%)
Choice of Calorie Deficit type should be based on the fat percentage in the body of a person. Person with higher fat should try 30-35% Calorie Deficit.
For eg: Maintenance Calories : 81 * 2 * 15 = 2430 calories
Calories budget : 2430 * 0.75 = 1822 calories [here, 0.75 is Moderate calorie deficit type value]
II] PROTEIN :
Protein range : i) 1.6 g/kg [for fat person]
ii) 1.8 g/kg [for most people]
iii) 2.2 g/kg [for age 60+, elite genetics, vegan
For eg; 81 * 1.8 = 145.8 gms or 583 calories proteins required (1 g protein = 4 calories)
Fat range : 20-40% of body weight : 81 * 0.2 = 405 calories or 45 gms (1 g fat = 9 calories)
Carbs : rest of the calories should come from carbs.
For eg; 1822 - 583 - 405 = 834 calories or 208 gms of carbs required. (1g carbs = 4 calories)
III] 80% Whole food
81*0.2=405 isme 0.2 se 81 ko multiply ku kiya hai what is 0.2
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I was actually worried as my carb intake had become less in comparison to fats and proteins, since I had started high protein diet. I was not able to validate if that was ok. Now I can be assured that it is! Thanks a lot, Siddharth bhai! 😊
Look forward to more such quality content! ❤️
Respect.... Rare are such sincere & honest people who benefit humanity with their knowledge. I have never seen such an honest & detailed representation from anyone so far.
❤️🙌🏻
I think what health dietician are charging..you have shared that knowledge in free...thanks for ur awsome work..it's really helpful and given right knowledge 🙏
those who wants to know why he multiply "Maintenance Calorie X 0.75"?
as he mention most of them are find on 20-25% "Calorie Deficit " range so from there you can easily find that
100% - 25% = 75% , and 75% = 0.75. he use 25% for that 80kg person. Thank me later guys .
Thank u
Thank you so much bruda ✨✨
Thanks
Mujhe thoda idea to hogaya tha phir bhi bas yahi comment dhoond raha tha
Best video I have seen till date on youtube for this topic. Your way of explanation covering all is simply superb. Keep up the good work.
One question though , should we subtract fiber from carb to get total carb intake of day
In last feb after watching this episode, I have started workout and diet. I have lost 12.1 kg fat in last 6 months ! From 94 kgs to 81.9 kgs.
Thank you for making so motivating episode !!! ❤
Bro your workouts and callorie you take?
Bhai mene apni Life mai abhi isse best video ni dheki ishko dhekne k baad lagta he nahi TH-cam p jaake ab fat loss ke liye koi video dhekne padegi💕💕💕💕💕💕💕
One of the reason for subscribing to this channel is that it's the only channel which gives fat loss/muscle building/healthy lifestyle knowledge with logic and scientific explanation of the process that occurs
Damn man learn so much from this , best fat loss series ever i see , now i know my journey for fat loss from this . Respect bro
❤❤
Myself getting addicted to your videos bro... inspired.... You are bringing complete fitness knowledge in all individuals... Stay blessed bro .... Loads of love & respect ❤️
❤️🙏
Loved this video. I have watched a million of these kind of videos . Yours was very well researched and you delivered with confidence ! Explanation on KETO was very helpful. Now I have a question- will being on a calorie deficit cause hair fall? This has happened every single time I’ve tried going on a deficit 🥺 haven’t bothered about macros though
How can anyone dislike this video no don't know but you have given your best efforts...
This Guy has got some amazing Teaching Skill❤ just loving it....
Tum to yaar bade hi heavy driver ho 😂😂😂 best you tube channel recommended by youtube 👍 .
No one share this kind info on TH-cam thank you so much for maximum guide sir
For now I ll follow you sir
Lots of love from my heart
❤️
That's what we were really waiting you.❤️
❤
When I make my transformation video, you’re definitely getting a huge shoutout. Well deserved and definitely one of my biggest motivation m.
Sir apka video chahe kitna v lamba kyu na ho jaye lekin koi time waist wali baat nahi rehta, yehi cheez acha lagta hai apka. Fully tight information rehta hai, jo information aur koi nahi deta. I am your fan sir🙏🙏🙏 ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤
Aap na koi product marketing krke logo ki paisa barbad krte hain aur nahi myth information deke kisika time waiste krte hain. You r doing great job sir, lots of respect for you. Bas aap aise hi rahiyega sir 🙏🙏🙏🙏🙏
You killed it man , i am so motivated now and start my meal plan from Today ! Thank you 🙏🏻
So simple, yet so effective. That's how would I describe diet plan from "Agoge Diet". Now I belive that simplicity is the key to brilliance.
Your method of explaining is so simple!!😇😇 Thanks brother for this knowledge😍
❤❤
The most informative video in this series ❤
this guy is a precious gem in the Indian fitness .
Watching full ads, something in return for such great information.😊
Haha Thanks man!❤❤
Fat kam karna chahte hai unke liye hai.
Jo log fat ghatana chahte hai unhe pata hona chahiye ki unhe apni diet mein apne wajan se 27 guna calorie se jyada nahi lena chahiye matlab agar aapka weight 65 kg hai toh aapko 65×27=1755 calorie jitna khana hi aapko 1 din mein lena hai. Q ki ye aapki 1 din ki calorie ki nyuntam aavashykta hai Aur aapko kabhi bhi 1200 calorie se kam ka khana nahi khana chahiye. Yaad rakhe Ki fat loss karna aur weight loss karna do alag alag cheej hai fat loss mein aapke sharir ka sirf fat matlab charbi hi kam hota hai aur weight loss mein aapke sharir ka fat matlab charbi k sath sath aapka muscle matlab manspeshiya bhi kam hota hai Yaad rakhe 7700 calorie burn karne par 1 kg weight kam hota hai jo ki total fat ka weight hi hota hai. Yaad rakhe jab bhi hum exersize karte hai to hamare sharir mein protein ki aavashyakta pahle se jyada badh jati hai kisi exersize mein agar hum kisi 1 din 100 calorie burn karte hai toh hume 100÷33=3 lagbhag matlab hume apni diet mein 3 gram extra protein ki jarurat badh jati hai yaad rakhe agar hum extra protein nahi khayenge toh hume muscle loss hoga. Yaad rakhe agar koi excersize karta hai toh usey apne vajan k barabar protein lena hai matatlab kisi ka vajan 65 kg hai toh usey 65 gram protein 1 din mein khana hi hai aur manlob ki vo jo 1 din mein jo excersize karta hai us excersize mein wo 400 calorie burn karta hai toh usey 400÷33=12 lagbhag matalab usey 65+12=77 gram protein ki aavashyakta hogi 1 din mein. yaad rakhe agar kisi ka vajan 65 kg hai to uske sharir ki nyuntam 1 din ki calorie ki aavashyakata 65×27=1755 calorie hai aur yahi vyakti apni diet mein 2000 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2000-400=1755-1600=155 calorie matlab wo excersize mein wo bhale 400 calorie burn kar raha hai lekin fat loss k liya wo sirf 155 calorie hi burn kar raha hai aur yahi vyakti apni 1 din ki diet mein 2500 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2500-400=1755-2100= -350 matlab Vah vyakti 0 se bhi 350 kam calorie burn karega fat loss k liye. Vahi 65 kg ka vyakti apni 1 din ki diet mein apni nyuntam aavasyakta matlab 65×27=1755 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh wo fat loss k liye 1 din mein 400 calorie burn kar lega aur 400 calorie burn ka matlab hai lagbhag 1 din mein hi wo apna lagbhag 50 gram vajan kam kar lega aur wo aisa 20 din tak yahi diet aur excersize karta raha toh 8000 calorie burn kar lega matlab uska 1000 gram matlab 1 kg weight kam ho jayega. Fat loss k result janne k liye sirf weight machine se hi apna weight chack hi na kare balki aapko kamar ya jangh jaise jagah ka inch naap bhi check kare.
Bhai bhot hi ache ❤️❤️❤️
Sara samjh aagya bs ye mushkil lag rha hai ki mai vegetarian hu aur whey protein ni le skta.
Uske baad 120 gram to kya 100 g protien b ni ho rha.
Please solve this problem
Same here bro and roz roz paneer bhi nai kha skte 😓
Soya chunks khao
@@Abhi-tb5ww but soya roj khana not good
@@ryumura6615 u can eat peanut butter
Tofu kha sakte ho
Thanks brother i lost 5 kgs in one month 🙏🏻
Bhai kaisa
Most genuine guy on the planet . He is so honest person without any greed he is giving us real information lots of love for you bro well done 👏 👏 best of luck keep it up keep going and provide us such great knowledge thank you❤
I have never known these things before . 100 peoples say 100 different thing for fat loss . But seriously you explained it very well .now i know how much calories i need to take. Thanks man , much appreciated
Great video series @hypertroph.
I started on my fitness journey after finding your channel on YT.
I struggle to meet my protein count(130-150 g) through my diet (Caloric budget = 2000 kcal).
Can you make a video of various protein-rich food options for breakfast, lunch and dinner?
It would be beneficial.
This guy is almost doctor..😃
iitian
This is the best video I have seen on fat loss. This guy should be awarded.
I lost6 kg (approx 15 lbs) in month watching his channel. Only guy I follow.. fan from canada
0.75 kha se aaya plz RPLy sir?
Maintance calories - 25% calorie deficit
Your video looks like solving jee problems
Btao fir 0.75 se multiply kiun kiya inhone moderate calories deficit k liye
Hi,
I've recently started my fat loss journey.. Loving your videos and very impressed by how you convey such complex information and make it simple and easy to grasp.. Kudos and please carry on!!
Just a thought: I wake up every day and weigh myself (for example today's weight = 96 Kgs), I then continue to calculate my TDEE & Calorie Budget. After 2-3 days when I reduce to 95 or 94 Kgs, or after 2 weeks I reduce to 92 or 91 Kgs; should I recalculate my TDEE & CB?
If yes, then how regularly should I recalculate and avoid the plateau?
Will cover in coming episodes!❤
Agar ye Video dhyaan se dekhe to Sare problms solve ho jayenge 🙏 thank you sir🙏😊❤
By far the Best video on diet plan in Indian TH-cam Community.
Thnk u so much for sharing this information.❤❤
Pleasure!
Hello
App kaha se
Fat kam karna chahte hai unke liye hai.
Jo log fat ghatana chahte hai unhe pata hona chahiye ki unhe apni diet mein apne wajan se 27 guna calorie se jyada nahi lena chahiye matlab agar aapka weight 65 kg hai toh aapko 65×27=1755 calorie jitna khana hi aapko 1 din mein lena hai. Q ki ye aapki 1 din ki calorie ki nyuntam aavashykta hai Aur aapko kabhi bhi 1200 calorie se kam ka khana nahi khana chahiye. Yaad rakhe Ki fat loss karna aur weight loss karna do alag alag cheej hai fat loss mein aapke sharir ka sirf fat matlab charbi hi kam hota hai aur weight loss mein aapke sharir ka fat matlab charbi k sath sath aapka muscle matlab manspeshiya bhi kam hota hai Yaad rakhe 7700 calorie burn karne par 1 kg weight kam hota hai jo ki total fat ka weight hi hota hai. Yaad rakhe jab bhi hum exersize karte hai to hamare sharir mein protein ki aavashyakta pahle se jyada badh jati hai kisi exersize mein agar hum kisi 1 din 100 calorie burn karte hai toh hume 100÷33=3 lagbhag matlab hume apni diet mein 3 gram extra protein ki jarurat badh jati hai yaad rakhe agar hum extra protein nahi khayenge toh hume muscle loss hoga. Yaad rakhe agar koi excersize karta hai toh usey apne vajan k barabar protein lena hai matatlab kisi ka vajan 65 kg hai toh usey 65 gram protein 1 din mein khana hi hai aur manlob ki vo jo 1 din mein jo excersize karta hai us excersize mein wo 400 calorie burn karta hai toh usey 400÷33=12 lagbhag matalab usey 65+12=77 gram protein ki aavashyakta hogi 1 din mein. yaad rakhe agar kisi ka vajan 65 kg hai to uske sharir ki nyuntam 1 din ki calorie ki aavashyakata 65×27=1755 calorie hai aur yahi vyakti apni diet mein 2000 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2000-400=1755-1600=155 calorie matlab wo excersize mein wo bhale 400 calorie burn kar raha hai lekin fat loss k liya wo sirf 155 calorie hi burn kar raha hai aur yahi vyakti apni 1 din ki diet mein 2500 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh 2500-400=1755-2100= -350 matlab Vah vyakti 0 se bhi 350 kam calorie burn karega fat loss k liye. Vahi 65 kg ka vyakti apni 1 din ki diet mein apni nyuntam aavasyakta matlab 65×27=1755 calorie ka khana khata hai aur usi din excersize karke 400 calorie burn karta hai toh wo fat loss k liye 1 din mein 400 calorie burn kar lega aur 400 calorie burn ka matlab hai lagbhag 1 din mein hi wo apna lagbhag 50 gram vajan kam kar lega aur wo aisa 20 din tak yahi diet aur excersize karta raha toh 8000 calorie burn kar lega matlab uska 1000 gram matlab 1 kg weight kam ho jayega. Fat loss k result janne k liye sirf weight machine se hi apna weight chack hi na kare balki aapko kamar ya jangh jaise jagah ka inch naap bhi check kare.
First comment bruh❤
🥺🥺
I want him to grow so bad
By far the the greatest vedeo for fat loss guidance on yt I've ever seen🫡
Best and most genuine video I ever seen. Working in an corporate and not able to focus on health and body. But after watching this now it's seems easy and doable by follow this principles and methods. Thank you for this video...
Could any one tell me at 9:36 , how sir wrote 0.75 ?
For eg, agar ek insaan ke 100 cal maintain hai to uss calorie ka 25 percent kam khana hai, 100 ka 25 percent 25 toh 100-25=75 hoga na, toh sir ne direct 100 calorie me se 75 percent khana hai without subtraction sir ne nikaldiyaa agar 25 percent se nikalte toh der lagta kyoki uss calorie me se subtract toh bhi karna padega na
Who are lucky ones like me who weigh around 80 kgs and got everything sorted😂
same thought.. i weight near by...
😂😂 mai bhi 83
Beleive me brother one day you'll be Jeff of India ❤️❤️❤️👍🏻👍🏻
🙏❤️
Fat prcentage kese nikala brdr btado yhi p
Bezos??
watching full video on online, give like and left comment... this is how I'm appreciate good work.
love you man❤️
Ur the best fitness freak then most of others high profile trainers sitting in US or Australia
This is true knowledge that we all should knw how to understand mindfully eating with nutrients rather than just depend on nutrition to give us diet every month .
Grateful to you for such good content ❤️lots of best wishes to you
Anyone watching on bed 😂
Me
Kmaal hey Bhai jis baat ko batane k liye log hajaro ki fees lay rahe hey
Wo knowledge aap free me de rhe ho
Thx
I really impressed with your technical explanation for weight loss requirements- Amazing
God bless you
Actually this video is very precise as it covers almost everything. Puri ramayan in 26 minutes with crystal clear concept totally worth it man. ❤
Jai Hind
Sir ji
Thanks for making us more Educate
Me to Aesa hi Kuch Search kar raha tha ( lag raha tha kitne Articles Dekh ne pade ge Rality ko samaj ne ke liye)
Fir aap ke youTube channel pe aaya fir ro Sare Doubt clear ho gai (like & comment kar na bhi baki reh jaata tha Etna involve ho gaya tha Apke videos ko sahi way me understand kar ne ke liye)
Thanks a lot sir ji 😇
Watching this masterpiece ..wow man.... Your way of teaching is great..keep it up
वाह! बहुत खूब। दो बार देख चुकी हूं, बहुत सरल और बहुत सही ज्ञान। Shared with friends also❤good job🎉
The no of times i watch this video makes me proud that i subscribed you ,totally worth it man !
Best strategy for fat loss . This guy is the best
Best video I have ever seen... proper explanation.. busted all my myths
Best guy I know, huge respect for him!!❤️
Thank God, that I had found a very very genuine and informative channel for my future journey...
Now i need not to waste my internet data and time...😀😁 as o havw found one place bucket where i can get all info...
Thanks a lot for ur efforts in helping the society.🙏🙏🙏
School ma tou kbhi kuch samjh nhii aaya, but I got your each and every point, and finally I came up with the best calorie deficit for myself 👍
Recently discovered your channel, and this video made me realize how much a gem of a person you are. All the best.
YOU JUST MADE BY LIFE MORE EASY THANK YOU SUCH A GREAT EXPLANATION WITHOUT COMPLICATING IT