how to calorie cycle for weight loss
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- เผยแพร่เมื่อ 28 พ.ค. 2024
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HOW MANY CALORIES SHOULD I EAT TO LOSE FAT?
• HOW MANY CALORIES SHOU...
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can eating too little damage your metabolism?
• can eating too little ...
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FREE COURSE: HOW TO DO INTERMITTENT FASTING
• FREE COURSE: HOW TO DO...
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Videography by:
/ rico.incarnati
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Do NOT subscribe unless my videos are actually helpful. The point of this channel is to help you, not promote me. So if my videos don't give you value...don't subscribe. If they do, though, please hit the sub button (it helps a lot!).
You and I are going to drink a lot of coffee together. Like, borderline dangerous amounts of coffee.
So, first things first. Pour yourself a mug and I’ll introduce myself real quick.
My name’s Jordan - but everyone calls me “J” - and I’m a 27th degree black belt in chugging coffee.
I’m also strength & nutrition coach, I hold several powerlifting world records, and I’ve been fortunate enough to have my writing featured in a variety of outlets like CNN, the Huffington Post, and Schwarzenegger.com.
But listen.
This channel isn’t for fame, publicity, cash, props, fist bumps, likes, pings, pows or whatever else there is.
It’s a place where you and I can chat.
I’ll never sugar coat, lie, or beat around the bush. I’ll tell you everything exactly as I see it. Some stuff you might like. Others you might not.
And that’s totally cool.
Either way, my goal here is to create a discussion. A place where you and I can get together, exchange ideas, and motivate each other to be better every day.
Like I said, we’re gonna drink a lot of coffee together - borderline dangerous amounts - but I’m excited. Because there aren’t too many online communities in which the sole purpose is to inspire and motivate one another.
And that’s exactly what you and I are going to do here.
To your success,
-J
#weightloss #fatloss #caloriecycling
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I really love your videos ! your style of presenting is entertaining, informative and so real to real life, you understand all our struggles and make it easier for us to make informed decisions ! #sortinghatsquat
Thank you so so much!
I love your concern for people with disordered eating habits; the king we needed! 👏😭 #sortinghatsquad 🔮⚡
Thank you so much! I appreciate you :)
I'm new to your channel, love the way you present your content, very entertaining.
Jordan, You are freaking rad!! I started following you on Instagram a few months ago, and I've been LOVING all the things you say! Simple, to the point, and you are a total cheerleader for people trying!! I've since started watching your You Tube Videos, and have been implementing a lot of the things you preach. The last two weeks, I have focused on Counting Cals/Macros, marking my calendar accordingly and being in a Calorie Deficit. Never have I enjoyed this so much! Being mindful, trying to enjoy what I eat, and learning what my body does. You talk about all things needed, and it's just rad! I've changed how I exercise, because you have explained how I should be! And man! I feel a HUGE difference, and I feel like I'm learning so much!! This is TRULY your calling in life! You are magic! Thank you for sharing to all of us! Good luck finishing up the Big Mac Challenge! You are kicking it!!! LOVE IT!!!!! Thank you for helping me learn, and finally be in a good place with food and exercise. KUDOS!!! #sortinghatsquad
100k congratulations! 🎉 SO well deserved!
I’ve read an entire book on this subject and this is so much easier to understand. Thank you! #SortingHatSquad
I love your concept of looking at the entire calories weekly instead of too focusing on the day to day intake. Makes a lot of sense and definitely doable. I'm on my own fat loss challenge right now and i will make better choices in terms of food intake. Thank you Jordan and i wish i can be in your inner circle 😍😍😍😍😍 i need as much support and encouragement as i can right now. Love ya! (and i love Rico too!! 😘😘)
#SortingHatSquad
Yes!!!! I'm so glad you're out there explaining how calorie deficits work! #sortinghatsquad
Been following for a few months now and can't stop recommending your content to friends and family who are either beginning or struggling with improving their health and fitness... I was lucky enough to find your content right as I was throwing my hands up after my first real experience with a scale fluctuation and I couldn't be more grateful for what you put out there man. Thank you truly for what you do!
That all being said, as I get closer to my first goal body weight, I would LOVE to see some more in-depth content on cycling between bulking/maintenance and deficit... I know you've put up some material on it between here and podcasts but nothing really seems to have the structure and instructional content of videos like the cal deficit ones.
#sortinghatsquad
The alternate day deficit was a game changer for me! I implemented it after watching your How many calories to eat in a day video. This morning I was the lowest weight I had been in 2 years! Thank you so much for all you do! #sortinghatsquad
I love your videos Jordan! Especially the one on weight fluctuations -- it gave me the insight to really understand my weight loss pattern. Thanks so much #sortinghatsquad
You've given me more hope within the last two weeks more than anything has!!!! It's not much but I'm on day 2 of doing the calorie deficit and I have done great and the thing is, is I don't even want to give up this time around!!!!!! I was on keto over 2 years ago and granted I did lose over 55 pounds BUT that was not a lifestyle I could see myself doing the rest of my life. The beginning of this year I was in a bad car wreck when a tractor trailer ran a red light and hit me on my way to work. Ever since then I have gained over 40 pounds and every diet I would literally quit within a day or two until I came upon your videos and Instagram posts. I've unfollowed so many diet "experts" because a lot of what they say has been complete bullshi*. I just want to say THANK YOU for all you have taught me in just this little amount of time. I'm beyond excited to start this new journey!!! Thank you, Jordan!
#SORTINGHATSQUAD ❤
You’re such a breath of fresh air in the fitness industry. Everything you say is so rational and on point and reinforces things I know logically but...it’s so easy to get caught in the fade of dieting and feel like an exception, not the rule. Thanks again for another great video.
I just started on the straight deficit last week and I already feel better and have less food anxiety (with other diets I was restricting too much!). Thank you for making this process so much easier! #sortinghatsquad
Awsome video, you know what’s crazy, your free content has been more beneficial in training clients than the certification that I paid for 🤦♂️
Your intros always get me 😂😭 but seriously thank you for this!! Sustainability has been so hard for me but you make everything so simple and attainable. Love the idea of an average calorie deficit-you always talk about just getting back on track after a slip-up, and this speaks to that even more. Every time I watch your videos I feel like a weight is lifted off my shoulders..such a relief that it’s not as complicated or strict as I sometimes make it in my head; flexibility is KEY to consistency and sustainability!! Thank you thank you thank youuu!!! #SortingHatSquad
I love this idea of high and low days. I've done the strict deficit and I can make it work but I could definitely see how helpful the alternate deficit could be for me. #sortinghatsquad
As someone who struggles with binge eating, I really appreciate that you include warnings for what may be triggers. It's almost always the things that you preface with "don't try this if you struggle with binge eating" that I find the most appealing. So having that warning to check where my interest is coming from is really valuable, thank you. #sortinghatsquat
Yes same here
I started watching you nov 2019. And so far I'm down 60lbs. I have to watch your videos over again every time I work myself up about lulls in progress.
I also joined overeaters anonymous, because my relationship with food was really unhealthy. Now my weight loss feels sustainable and I know I'm taking care of myself! Thank you for your videos and knowledge. I appreciate you. ❤️
As I said on Instagram , your Big Mac challenge has allowed me to live again and get out of disordered eating. You and your videos have saved me... getting out of the cycle , finally.. it’s like a new life. Thank you for sharing your knowledge and delivering the message by making it “user friendly” and also how you deal with naysayers, it’s incredible. I’m un learning all of the bad habits and busting those myths which the diet industry has profited from for so many years. Can’t wait to see the final video from the challenge and love all of the videos that you’ve produced to this point. As for this video, I like that I can mix things up so that when I have a night out with friends or when my cycle is due, I can plan! Thank you!
Great video on Fat Loss and Calorie Deficit J!!! The high/low days combined with intermittent fasting has worked wonders for me!!!
Thank you both J and Rico!! ♥️
Natalia Frank Thank you Natalia. Love you :)
Natalia Frank How much did you loose?
Your videos are helping me so much! So many information!! Thank you for sharing with us! #sortinghatsquad
I'm so happy you mentioned if you struggle with binging not to try those other methods because I've struggled so hard because I kept trying the weekend warrior method - trying out the alternate deficit because the straight deficit I found I'd give up too often. I learn more and more each time you post, thank you for being such a valuable resource!
I literally get so excited when I get notifications of your new videos! This was super to the point and informative. I even didn't watch the 5:2 as per your request as I do struggle with anxieties and bingeing. I am super happy with myself, how in just a short month since I started following you how my mindset is shifting and I feel a huge weight lifted. Keep being awesome! PS you are hilarious and I love all the HP stuff! PPS thank you Rico!! #sortinghatsquad
“Just an example” 😂😂😂 Jordan I love how I learn and laugh with your videos. Thank you! 🙏 #sortingthatsquad
Been on a healthier lifestyle routine for the past month and I've lost 15lbs so far. I'm so glad to have stumbled onto your content Jordan and Rico. Thank you for all of the work you put in these videos! ♡ #sortinghatsquad
drgon41094 15 pounds in how much time?
Amazing delivery and content!
So happy to have found you! No one has ever clarified caloric deficit and all of the ways of achieving it like you!! #sortinghatsquad
Today is day 1 of my calorie deficit. Slightly dreading the week😬 Then, this video pops up.
Willpower boosted to 100%.
Thanks man.
#sortinghatsquad #itsasign
Oh nooooo , don’t throw me out of class!! I wanna leeeeearn, I promise no more 🍆 drawings hahaha
Thank you for the humor and for the useful information. As always my go to videos 🥰
You are such a different kind of guy. No bs, and the info is easy to understand and to carry on. Thanks for your massive effort to teach us muggles the wonders of “transfiguration”
Luv ya ! #sortinghatsquad
#sortinghatsquad
Hey man! I could never portray how much you’re videos are helping me through some mental crap right now in the nutrition game! Keep grinding man and you’re keeping as real as it comes!! #sortinghatsquad
Love these videos... they’re immensely helpful! I really love the way you mention to those of us with food anxiety / eating disorders to steer clear of the last two eating patterns ... most fitness people would never discuss ... you really care ❤️
#sortinghatsquad!!
I'm new to your channel. Gotta say looove your vids..💪🏼
I've lost 50 pounds this year...Still have 20 more to go..and I need some new motivation!
Love from 🇿🇦 x
THAT IS AMAZING MARIE!
I started a 100 day challenge where i have to do some exercise just to break a sweat, i started it just to be more active and I've lost 7 kg now im trying to change the diet.
#sortinghatsquad
I love your videos. They’re so informative! And entertaining
You’ve helped me understand so much about fat loss. I lost over 100lbs on Weight Watchers and had no clue about how important it is to reverse diet AND being able to eat what I want as long as it’s within my calorie budget. So thank you !
I swear, even if I lose this 30lbs I’m STILL gonna watch your videos😂 LOVE everything about you! Thanks!
How's your progress three months later?
hahahahahyou should be an actor 😂 GREAT INTRO!!! #sortinghatsquad
As always, helpful info! I learned a version of the alternate deficit and I’ve found that to be the best for me mentally. I love that you present so many options, everyone is different with what works best for them!
just want to say, i freaking love you and your videos.
loving your videos, they have helped me understand my body so much, I've lost over 40Kg in under a year and a half. #sortinghatsquad
Recently found your videos and I'm really liking them. They're informative yet still entertaining as well
You answer questions I hadn’t even thought I wanted to ask ! Thank you.
Love your straight forward, no bullshit approach to weight loss and training! #sortinghatsquad
Awesome video, love your posts!!
Great video as always. I'd love to see a video on your opinions/advice around junk food cravings.
Dude because of you, I spent 15 min of my life watching this video instead of binging in my kitchen right now. Thank you! I love how helpful, mindful, and knowledgeable you are. Ive been following you for YEARS I love watching you grow more each day and appreciate all your amazing content! #caloriedeficientsquad #sortinghatsquad
Another home run, love McKenzie and the Aussie’s guest appearances! Great video, super helpful #sortinghatsquad
I found your instagram videos about 2 months ago and have been following since then. They’re informative, honest, and incredibly helpful. Decided to join the Inner Circle recently and it’s the best decision I’ve made! The workouts are tough and kick some serious ass but so worth it! Between the exercise and nutrition help, I feel better than I have in a long time and like I’m finally on the right path. Thank you! #teamunicorn #sortinghatsquad
Love this! New follower and the knowledge your drop daily is so freaking helpful!
Love how you give options for different ways people can eat calories for their individual lifestyles. In an industry with viewpoints that can be so polarizing, it's nice to see someone trying to make weight loss work for people with different needs and goals. #sortinghatsquad
I live your videos more than anyone else’s when it comes to weight loss. You are a superb teacher and that means EVERYTHING!! You explain on a level that anyone could understand and out into practice. You never leave out important information. I definitely don’t want to watch anyone else. I get so frustrated and exhausted searching TH-cam for the right video. Honestly, I’m just not that interested in all the long scientific talks about weight loss. Science seems to change all the time anyway! I only need what is going to help me get results. Also, you never hold anything back as if it’s a secret! I so appreciate your videos. Thank you!!
❤😊❤😊❤😊❤😊❤
In my opinion you are the best! Really enjoy your videos
Love how simple you lay it out! #sortinghatsquad
Absolutely LOVE your videos!!!!!!!
I’ve been binging on your channel! Thanks for providing all this great information.
Thank you so much Diane!!
This is just an example of why you're so awesome. I love the alternating deficit days. Thanks for explaining!! Love you. #sortinghatsquad
You‘re videos are just THE BEST!❤️💪🏻 Perfect Mix Of Humor And Information! Love Your Positive Vibes So Much!!!😃💖
Been binge watching all your previous videos the past couple of days and I just want to say, wow bro, mind blowing stuff! I'm slowly changing my mindset about food and calories and weight loss because of the way you explain all of it, no bullshit, no hidden agendas, just straight up facts! Appreciate all you're doing bro! Thank you! #SortingHatSquad
Thank you, you are so exciting to watch and lissen to. You are not condescending and you are so supportive, and you give a reason and alternative, thank you again J.
#sortinghatsquad
Great video the alternate deficit is my favorite! Stoked for the Big Mac video! #sortinghatsquad
I was recommended to follow you YEARS ago and I did on Facebook but I feel like your Instagram stories is gold content. I watched an ass ton of your videos last night, took notes, drank coffee, calculated a calorie deficit and am starting 90 days of tracking TODAY!
#sortinghatsquad
I've been following you on Insta for a while and have started watching your videos. Your big Mac challenge inspired me to start trying to get into shape (for the nth time). I always had anxiety about food and not being able to eat foods I love and ended up binging and giving up. Realizing now though I can still enjoy food as long as I'm in a deficit has completely changed my perspective. I just got back from the gym for the first time in a long time and am excited to keep going. I can't F this up as long as I keep going! #sortinghatsquad
This has great info. Excited to try something new
You’re literally so funny. Love watching your videos
Just want to let you know that I subscribe to a number of fitness/health channels, yours is the only one that I instantly watch whenever I receive a notification. #sortinghatsquad
You've changed the way my friends and I look at nutrition. Thank you for another great video! #sortinghatsquad
Thanks for the tips, specially for bingers!! 😊
J what a fantastic video!! Thank you for covering these great ways that we can use a calorie deficit, it really makes a being in a deficit more enjoyable. Rico great video, thank you Kenzie and Dick as well!!
You make it sound so straight forward! I appreciate that you don't approach this as one size fits all! #sortinghatsquad
I realize this video isn’t brand new, but I love the content you share and how much you do for others. Thanks so much for your honesty and no BS approach. ☺️
Amelia v thank you I appreciate you!
Great video and explanation! 👊🏾
Love that you give different options! And your content is always simple, not overwhelming #sortinghatsquad
#SortingHatSquad!!
Eating healthy/appropriately has always felt very constricting to me, which increased my anxiety around food. Knowing there are ways to add some flexibility to stay in a calorie deficit relieves a lot of that anxiety! As always, thanks for the great info Jordan!
You are a MAGNIFICENT HUMAN!!!! Not only have you helped me move my scale for the first time in 2 months since I started watching last Wednesday, but you made me believe it is possible. Thank you, thank you, thank you! I have never read Harry Potter and now you have inspired me to read all the books by the end of the year!
Keep doing you! You get through to so many by being honest, knowledgeable and sincere! I like your saying “Moderate your diet, not your lifestyle.”
#sortinghatsquad
Thanks for explaining the 5:2 deficit-I have just in the last week started thinking about being at deficit for week instead of daily. Appreciate you shedding light on it! Love you!
#sortinghatsquad
#sortinghatsquad thanks for keeping it real for people with eating disorders, too many times I've seen posts on instagram, twitter, wherever yelling at me how miraculous IF is for binge eaters and every time I stubbornly try it, it ends in a complete disaster. I'm meticulously watching your videos and podcasts on spotify to create a sort of mantra in my head to understand how to actually work with my body and my needs. It's a looong and extenuating journey, but it's gonna be worth it, a really want to have a normal relationship with food. Thank you for all your videos!!!
So excited to be in this challenge! Can't wait to learn more. #sortinghatsquad
just love the way you make your videos! I never thought a nutrition video could be this entertaining! I have been following you for a VERY long and i cannot appreciate you enough! you motivated me to hit the gym and I'm down 20 pounds in 4 months! I recently lost motivation to stick to my diet and this video helped me a lot! Thank you so much J! I owe you big time! #sortinghatsquad
Man, your videos are gold
Valeska Cid thank you so much :)
Love this! Definitely doing the alternative deficit! #sortinghatsquad
Love how practical your videos are! Excited to see the Big Mac Challenge video too! #sortinghatsquad
I like the simplicity of your plans! #SortingHatSquad
I love this! Super easy to understand. Binge watching all your videos. #sortinghatsquad
I really appreciate your high level of awareness of disordered eating, many TH-camrs fail to give those disclaimers! #sortinghatsquad
I have been following you on Instagram for quite awhile now and have tried varying ways of losing weight.
Your ways of looking at weight loss as more of a change of lifestyle rather then a complete over haul takes alot of the stresses out of it. Thanks heaps for sharing your knowledge and making it so enjoyable and easy to understand! I can enjoy this process without feeling like I fail if I want to have a bit of fun! #sortinghatsquad
So happy I discovered your channel man! #sortinghatsquad
Like the different options and how honest you are through your videos! #sortinghatsquad
Your channel was HIGHLY recommended by a good friend, and within minutes I’ve learned more than I have in years! Thank you! Really excited to be following along #sortinghatsquad
#sortinghatsquad
I am hooked on all of these videos! You break everything down so it’s SIMPLE. I’ve got renewed motivation in the gym and not worrying so much about “good” or “bad” foods!
I love your approach, compassionate and practical. #sortinghatsquad
Inner Circle represent! I'm behind on watching, as per usual, but wanted you to know how much I appreciated this info! I typically do the alternate deficit, but I don't have my variance between the high days and low days quite as steep as your example, so seeing that as a possibility does give me some food for thought down the road. Thanks for always explaining things so clearly!
you are seriously one of the best nutrition/fitness educators on social media!! I have learned so much from you and I know I will continue to learn so much from you. I've been struggling with binge eating and your indepth videos help me out so much. Thank you a million times thank you!! #sortinghatsquad
This video!!! So helpful! I was raised the “bro science” way and you’ve helped me break that cycle! Keep spreading your knowledge!! #sortinghatsquad the mix of comedy and blunt honesty is the perfect combo!
You make learning so easy and entertaining. So excited for your Mac Challenge!!! #sortinghatsquad
Thank you for posting really good quality videos and being so informational in them! I'm starting a calorie deficit and this video came at the right time #sortinghatsquad
As always, entertaining & informative! Thx for adding value to the community! #sortinghatsquad! ❣️🤗
Really glad that you specifically mentioned that if you have disordered eating to not even look at the bottom two methods. I always learn so much from your content!! Thank you so much!! #sortinghatsquad
Appreciate the flexibility that you shared outside of a straight deficit! #sortinghatsquad
Your videos have changed the way I look at living in general. I used to make myself not eat something because it would ‘ruin my day’ or I’d have to take pictures of nutrition labels constantly to keep myself in check. After watching your videos and following you on Instagram, I now awaken every morning ready to tackle the day instead of dreading all the ways my food is going to control me.
Thank you for making this easy! #sortinghatsquad