Transcription
In this video, we're going to go over how to build muscle and lose body fat using a high carbohydrate diet. And this is going to be an entire video on a comprehensive case study on body composition. How to get to the next level body composition, low body fat, a lot of muscle tissue, and what does the process look like to get there?
So, if you guys are new to this channel, then welcome. We talk about how to get to a leaner body cut fat compositions. If you're returning, welcome back. Um this is going to be a really good for you in general because I've gotten a lot of um inquiries on my about doing a muscle building video um rather than the typical actually weight loss uh videos that we do do. And so, I would say top primarily body composition does come down to understanding how the body does work. Um in a lot of my videos, you see guys lose 14 lb or lose 30, 40, even have a down to 100. Um but this is going to be an actual case study video going on somebody who actually gained weight and got leaner. How it's possible.
And so, we're going to go through um a case study with my client, his name's Jerko, and we're going to go over macronutrient tracking, why we use high carbohydrate diets, and then I'll walk you through step-by-step how we actually got him up 1,400 calories a day, 14 lb up, and he looks absolutely shredded up 14 lb.
So, if you guys don't know me by now and you're one of the new guys, welcome to the channel. My [clears throat] name is Adam I'm an online metabolic specialist and I specialize in the manipulation of cellular metabolism through metabolic pathways, nutrition, biology, and all that great stuff. So, this is a very good video for understanding how body composition does work as opposed to weight loss and fat loss. And we're going to get right into really good stuff today in today's video.
So, the first thing I want you guys to understand is that body composition doesn't come down to the scale. It comes down to body fat versus muscle tissue ratio. So, a lot where a lot of guys will go wrong is they'll drop the calories severely low and they'll lose a lot of muscle tissue in the process. And then you get caught in that what {quote} {unquote} skinny fat phase. And so, it's the actual composition of your body that actually uh dictates what you look like, right? Your body fat percentage as well as your muscle tissue. So, take for reference this uh scale right here. 15% body fat on the left is the exact same 15% body fat on the right. The only difference is more muscle tissue, more protrusion. You can see more striations. And this is a really good dictator of of of Jerko right here and how um he got leaner eating more food, yes, but also gaining weight, right? So, it's not all about weight loss. It's about fat loss and understanding body composition, all right?
So, do quick background on him. He was already in the gym 4 to 5 days a week, which most of my clients are. Most of my clients are in the gym. They're hard-working dudes. Um but the overall body composition does come down to the nutrition, right? He wanted to get to 10% body fat. He weighed about 200 lb. Um he actually weighed about 191 when he first checked in and he wasn't tracking calories and macros at all. So, the first thing you want to know is that like if you've been tracking calories, the first thing you need to understand is tracking macronutrients because macronutrients will give you the body composition you're looking for, right?
And so, why we track macronutrients in general is that macronutrients, protein, fats, and carbohydrates influence the body's composition by providing energy for metabolism, building and repairing tissues, and influencing fat and muscle mass, right? The different different exchange ratio between fat and muscle tissue. Protein is vital for muscle synthesis, while fats are crucial for hormone production and cell function. And carbohydrates provide the primary energy for source of daily activities and exercise. Our body optimizing body composition requires a balanced intake of all three macronutrients to to to individual goals, activity levels, and metabolism rather than rely on a single macronutrient. A lot of guys will just rely on protein, right? They're just like, "I'm I'm hitting my protein. I'm tracking my calories, but I'm not like losing that last little bit of the body fat." Well, it's because we have to optimize the macronutrients, right? The specific grams of macronutrients. Even if you're just tracking like ratios, like 30% protein, 30% fat, 30% carbs, and you're doing it that way, it's still not enough. You have to get down to the actual gram of macronutrients. And that's what's going to actually make the huge difference when it comes to optimizing body composition.
So, proteins are obviously essential for building muscle. Carbohydrates are the preferred preferred source of energy. Remember that. Preferred source of energy. Why we utilize higher carbohydrate diets, which we're going to get into a little bit more in-depth here in a second, is because carbohydrates give you the energy for the workouts. They help repair muscles. They help transport proteins into the muscle to create the muscle synthesis. And then fats are concentrated source of energy and essential for producing hormones, supporting cell membrane function, and aiding in the absorption of fat-soluble vitamins. So, you need fats in your diet, yes. Although we utilize a lower fat diet, you do need fat in your diet for nutrient absorption, for digestion, for hormone balance. And yes, the the common dictator is true is true. Like if you eat too low of fats, you will have a degradation in testosterone. But having the correct fats allow us to utilize carbohydrates, keep fat low, and then, you know, utilize carbohydrates as a main fuel fuel source, and optimize the body for what's called carbohydrate metabolism, which we're going to get here into here in a second.
So, the biggest thing about macronutrient tracking is that it is the an individualized ratio. So, each one of our clients that come to our program have a set of macronutrients, protein, carbs, and fats that they follow. Each one of them have different macronutrient plan based upon their goals, based upon their activity level, based upon what they do for a living, um and everything in between. And so, having an individualized set of macronutrients tailored to you is what you need to do if you want to hit a next level physique and get to a lower body composition. Cuz each macronutrient plays a significant role in how you look, all right? In maintaining energy balance, maintaining a balance between calorie intake and macronutrients, and calorie expenditure is a crucial part to prevent excess fat gain and promote healthy composition, dietary quality, and obviously, yes, practical applications in muscle building and weight management. The more muscle tissue that you have, the more that you can maintain the the current body composition that you have because muscle tissue is very glucose absorbent. It has a very high metabolic rate when it comes to actual body composition breakdown. And so, having more muscle tissue and maintaining muscle tissue allows you to keep the weight for longer. So, improve body composition for in muscle preservation and muscle maintenance equals like a lot to dictate how your metabolic rate and support within your overall metabolic rate because calories that are actually burned from muscle tissue are four times as metabolic as calories burned from fat. So, calories burn about two cal fat burns about two calories per per gram per pound of body fat and then muscle tissue burns about eight calories per pound of muscle tissue, right? So, helps with long-term weight control and also sustained energy. By regulating blood sugar levels and and energy levels, protein helps you feel less fatigued, which supports constant eating habits and weight management. Okay?
So, each macronutrient does have a specific role to play on how your body composition looks. So, protein, for instance, have a 30% thermic effect, which means you eat 100 calories of protein, 30 of 30% of that gets broken down in the calorie conversion digestion process. So, the more protein more muscle tissue that you have, the higher your metabolism is. So, it has four calories per gram. A similar to like carbohydrates, right? So, calories per gram means how many calories it has per gram macronutrient, right? When we get into carbohydrates, carbohydrates affect calorie burn by having more energy levels to support daily functions. You have a higher low of level of energy flowing through the body, you're more likely to move around, you you have more energy just to exert more energy, and it leads to overall higher caloric burn when you think about non-energy activity thermogenesis. So, carbs, for instance, have a 10% thermic thermic effect and a four cal per gram, but they support BMR, your basal metabolic rate, and it makes that which makes up 60-70% of your entire metabolism. It's your body's main fuel source. And then probably the most misunderstood macronutrient is fat. So, like fat has a 3% thermic effect and a nine cal per gram. So, notice how the thermic effect of fat is quite literally three times as less as protein, um but also lower than carbohydrates. And also has a nine cal per gram, which is twice the amount of protein and carbs. And so, fat's important to have in the diet, yes, but we want to regulate how much fat we're intaking so the body can primarily use protein and carbohydrates to sculpt the body composition we're looking for. So, it gets broken down into fatty acids for energy, extra stored in fat cells, and it gives the body energy to support cell function and hormones. So, we need the correct amount. The lowest I would probably tell anybody to go in fat intake is probably around 40 g, right? There's never a need to ever go below 40 g. 50 g is probably pretty damn low as well. Um but even in like bodybuilder sense, like they never go below 40 g for for obviously, you know, health-related reasons, is supporting muscle function, cell function, digestion, and everything in between.
So, what are the overall benefits of macronutrient tracking in general? Like why why would we, you know, outside of like how you look, what's the importance of macronutrient tracking and learning macronutrient tracking? So, the benefits one is just flexible dieting lifestyle, right? What we teach our clients and why our clients make good progress and sustain good progress is because we teach lifestyle macronutrient tracking, which means it's not a meal plan, it's not one set certain plan that you have to follow every single day. It's like you can have flexibility. Like every food out there has a certain set of macronutrients in it. It's just piecing together your amounts of food that hits your total daily caloric value of protein, carbs, and fats. So, like we have clients that eat what they want. They eat how many meals they want per day. They eat whatever time they want per day. And so it allows for flexibility because the goal of getting to a lean physique means nothing if you can't sustain it. The sustainability part comes from the education around macronutrient tracking because if you want to stay lean or or or by chance you just want to stay there for a week or two and then gain the weight all back, you need the education on the flexibility that allows sustainability, right?
So, benefits or other benefits of macronutrient tracking can optimize the body for one metabolic pathway. So, we're going to get this into this in a second, but there's two metabolic pathways that the body can utilize. Carbohydrate metabolism and fat adaptation, right? So, fat adaptation is your keto, carnivore, low carb where the body is pushed to recreate the gluconeogenesis process to provide ATP for the muscle cells and muscle function, right? So, basically lower carb diets are pushing your body into fat adaptation, right? Which obviously from a muscle building standpoint, carbohydrates are essential for cortisol uh stress management, uh recovery, and everything in between, which like I said, we're going to get to in a second, but this also allows for micro adjustments in macro tracking. For instance, when our clients check in each week, we give micro adjustments based upon progress made. This is how we don't hit a plateau. Micro adjustments made based upon progress made means that let's say that we give 25 more grams of carbohydrates rather than like no how hard would it be if we were to say, "Hey, 10 10% more carbohydrates this week." It's like it doesn't really give an accurate representation. Like if you want accuracy, you want next level body composition to do optimize the way your body look, you need to have correct macronutrients, but also you need to be very detailed in how many of each you actually eat. And I know for a lot of people saying it's like, "Well, that sounds like really really hard." Honestly, a lot of our clients who have never tracked before, for instance, you know, Jerko here had never tracked macronutrients before, learned it in 3 days. It's probably the easiest process that you ever actually learn, but it does take obviously a little bit of learning. Like you have to sit down and understand how to do it, but once you get it, you have it forever. Once you get it, you can have flexibility. You can go out to eat, you can go out on vacation, you can eat your favorite meals and still make great progress. And that's why it's important for macronutrient tracking is in our program cuz our program isn't just designed based on hitting a goal. It's designed about understanding how you hit the goal and understanding how to sustain the goal cuz what sets us apart from most programs is we teach the education for sustainability. We teach you how to hit these macronutrients, how to have your favorite meal that your wife cooked you on a Friday night, how to have pizza on a Saturday night with your with your kids and still make good progress. That's sustainability. That's lifestyle. Even for me for example, like, you know, I teach lifestyle dieting, you know? I'm a business owner, I'm a friend, I'm a I'm a brother, I'm a son. I I have, you know, other outside lifestyle activities that I do and you know, I enjoy them, you know? And I know how to and when you know how to, it's very liberating, right? But that's the most important thing is understanding the how, right? Because most people will follow a keto or carnivore diet and just have one set and certain set of rules. And when you put hard food rules on yourself, you make hard consequences.
So, why high carb diets? Like what's the importance of high carb dieting? So, high carb diets promote muscle growth by providing necessary energy for intense workouts, replenishing glycogen stores, and creating an anabolic muscle building environment by sparing protein for repair and growth, right? So, talking about proteins for instance, like a lot of people think that like, oh like I'm eating so much protein, but I'm still not getting lean. Like there is a cap for protein that is detrimental that if you eat too much protein it can cause digestive related issues, but there is a bigger return on investment in carbohydrates when you get past a certain amount of protein. In a lot of cases, guys who come to us who have been eating 300 g of protein, we will down regulate how much protein they're eating, supplement carbohydrates in its place, and they'll lose 5 to 10 lb within a week cuz we optimize the metabolic pathway, we optimize digestion, we optimize muscle recovery and uh also inflammation reduction. So, anyways, energy performance for workouts, glycogen replenishment, and then also this creates a very anabolic environment, right? When you consume enough carbs, your body doesn't need to break down muscle tissue for energy allowing the protein you eat to be used for muscle repair and growth, right? Hormonal support. Carbohydrate intake influence key hormones involved in muscle growth. Insulin. Insulin spikes after carb consumption helping to transport amino acids into the muscle cells, which is critical for muscle protein synthesis. And then carbs regulate cortisol, a stress hormone, when elevated can can contribute to muscle breakdown um and then even carbohydrate metabolism, which we're going to get into in a second, but I want you guys to understand fully the benefits of carbohydrates when you're trying to build lean muscle tissue and create a lean physique. Because it's not about lowering food. It's about understanding how much food you need to eat to maintain a good body composition.
So, how do carbohydrates reduce cortisol and inflammation? So, according to research from randomized controlled trials, carbohydrates can potentially reduce stress by influencing the body's cortisol levels with studies showing that carb increased carbohydrate intake can lead to a decrease in salivary cortisol, a marker in stress hormone. So, cortisol reduction. Complex carbs preferred in the mechanism. So, the protein the potential mechanism behind stress reducing effect is through thought to be related to the role carbohydrate is in right carbohydrates play in serotonin production, a neurotransmitter associated with the feelings of well-being and calmness. So, like when you're when you're talking about more of um essential nervous system, like the parasympathetic nervous nervous system for example, the parasympathetic nervous system is your state of rest and recovery. And carbohydrates are directly correlated to that that that satiated that feeling of well-being um when you're putting in yourself into a parasympathetic state of healing, right? So, carbohydrates are important for healing. So, um a big one is digestion. So, cortisol and high levels of stress can cause digestive issues, can cause happen to a couple different reasons. High levels of body inflammation due to overworking and under eating, psychological stress at work or at home, and lack of sleep can cause digestive related issues. This is where I see a ton of guys come to us. It's like the stress at work paired with the immense amount of under eating they're doing for their body. It creates like a digestion problem and kind of the bloated gut feeling, right? So, this outline importance outlines the importance of sleep and recovery as well as following the macronutrients that we give each and every single one of our clients, right? So, cortisol, when the body experiences stress, cortisol is released, which can disrupt the normal function of the digestive system, right? Um but anyways, getting into like carbo- carbohydrates and serotonin and sleep. So, carbohydrates increase level of serotonin, the happiness hormone, improvement of sleep, improvement of digestion, improvement of mental focus. So, carbohydrates can influence in serotonin levels in the brain impacting mood, sleep, and appetite, right? So, yes, consuming carbohydrates can increase serotonin levels in the brain. It's a pre- it increases tryptophan, which is a precursor for serotonin, right?
So, getting into like carbohydrate metabolism. So, we to transition the body into carbohydrate metabolism state, lower the fat take, raise the carb intake to make the body utilize carbohydrates and regulate insulin. So, like for instance, out of fat adapted state, your body is utilizing protein and fats for energy, which is not the natural state of the body. The body's natural state is utilizing carbohydrates. That is why we have machines in our body to process carbohydrates. When you're eating fats or you're getting into a keto or carnivore state, your body has to recreate that machine to through gluconeogenesis to produce ATP and energy for the body. So, like it only makes sense like why do we have this this like machine that is created within our body to help regulate carbohydrates and produce carbohydrate metabolism? And why do we have to recreate the machine when we go into a keto state or carnivore state? Right? Does like it doesn't make sense to utilize these carb low carb diets or keto diets or carnivore diets when our body already has natural machines of utilizing carbohydrates and has to recreate the machine with lack of carbohydrates, right? So, carbohydrate metabolism is is a set of biochemical process in living organism that synthesize, break down, and convert carbohydrates to generate energy, building structural components, and storing energy. It primarily involves the breakdown of dietary sugars into glucose, which is then then used in the in glycolysis to produce ATP, the cell's primary energy currency, right? So, key process glycolysis, cellular cellular respiration, glucon- gluconeogenesis, gluconeogenesis, um energy production, structural and roles, and signaling molecules and energy storage. So, if you were to break down like how the metabolism works, remember how I talked about carbohydrates are essential for, you know, your essential body functions. Basal metabolic rate for instance, makes up 60-70% of your metabolism. Eating more carbohydrates allows your body more energy to move more, to work out harder, which increases non-exercise thermogenesis. And then the thermic effect of food, when you put in the context carbohydrates and protein versus fats, you know, obviously if you're trying to optimize the thermic effect of food, which means the total amount of calories you eat you that you burn from just eating food, yeah, like higher carb, higher protein diet. Easy. Fats have a 3% thermic effect. So, why would we want to get those too high and just create digestive related issues?
So, when we get into how the muscle how muscle loss and metabolic adaptation are related, cuz I've mentioned before that a lot of guys when they'll think about getting to like a lean physique, they're like, "I need to eat less. I need to do more cardio. I need to push the I need to push this up. I need to go harder, right?" Well, like when you do that and you don't do it right, you lose a lot of muscle tissue. And when you lose muscle tissue, your metabolism adapts, right, to the lower amount of food that you're eating, one, and starts to lose muscle tissue. I get a lot of guys who come up from us from high intensity training, right, who do high intensity training with a low carb diet. They're highly inflamed. They're kind of stuck in a fat loss plateau, and they can't really bust through it. That's because they're now degrading muscle tissue, and they're also eating a diet that doesn't support athletic activity, right? So, adaptive thermogenesis is basically what metabolic adaptation is, um and it's beyond beyond muscle tissue loss, the body also undergoes metabolic adaptation, also called adaptive thermogenesis. This is the body's way of becoming more efficient at burning calories, making further weight loss more difficult, and reducing the rate of caloric burn, right?
So, anyways, getting into like more of how we put this into active concept, cuz it's all going to make sense when I put this together when you see the differences between fat loss and weight loss, right? So, the biggest thing out that site-wide that I have to teach all of our clients in our program is the scale is not the dictator of progress. Because if our goal is fat loss and we're gaining muscle tissue, if you lose 1 lb of fat and you gain 1 lb of muscle tissue, you're the exact same weight, but you have a completely different body composition, right?
So, breaking down his exact starting point, uh he came to us like we had said, 4 to 5 days in the gym, not tracking calories, uh track not tracking macronutrients. And like, you know, like a lot of guys, he wanted to reach the next level, 10% body fat composition. So, on the left right here, he's eating 1,900 calories, right, trying to push his body down in calories, trying to you know, increase the amount of cardio and increase the amount of reps in the gym. This, on the other end, is just a structured amount of training, a structured amount of cardio, steps allowed in his plan, and then he's at 3,300 calories, right? Notice how much leaner he is, how much more full he is. He's gained a significant amount of muscle tissue in his arms and his chest. And like, if he came to us and we were like, he was like, "Yeah, I want to I want to get lean, man. I want I want to lose weight. I want to lose body fat." And we were just like some, you know, other program on the internet that doesn't understand metabolic metabolism and how the body works and body composition, we're like, "Okay, man. Yeah, let's let's put you in a calorie deficit." So, we'll go to an 1,800 calories, you know, 1,700 calories, and he would just start to lose more muscle tissue, and he'd put himself in worse position, right? Rather than what we do, is we utilize body composition through macronutrients, right? Hormonal production through macronutrients. So, he's up 1,400 calories right here, but he's up 14 lbs. But do you think he cares about his weight when he looks like this? Absolutely not, right? And that's what we're trying to teach is understanding body composition. So, muscle tissue is four times metabolic than body fat, and then weight loss versus fat loss. So, we break down how calories are burned within the body, right here, the biggest absolute largest part of how your body burns calories at rest is muscle tissue. It is quite literally the biggest primary driver in basal metabolic rate. So, just simply having more muscle tissue allows you to stay leaner for longer, look leaner, and also allows you to eat more food. So, the biggest caveat behind this is understanding macronutrient tracking like I had mentioned. So, these are his current macronutrients, not where he was at the the end of his cut, because he's currently in a actual cutting phase right now, but the reason why our clients make such good progress is this right here. Notice, like when we give him his daily goals, right? Notice how close he's hitting it. Is this easy? Yeah, for him. When you understand how to do it properly, yeah, absolutely. It takes It takes a little bit of dexterity, but it's similar to like brushing your teeth, right? At this point, most of our clients don't even think about the macronutrient tracking. It's just part of their day. And that habit of macro tracking allows for sustainability. It allows for long-term success. We don't just give the plan, we teach the plan.
Ex- And really important to note, okay? So, let's start from the bottom where he was right here, what he was currently eating. So, 1,700 calories. We had him at 1,900 calories. He said, you know, he wasn't really tracking calories, but when we tracked his current calories, he was at 1,700, um eating OMAD, one meal per day, 72 g of protein. Carbs weren't too low, but fat was a little bit relatively high. So, what do we think that we need to fix right here? You go ahead and tell me. Right. Protein is way too low. Way too low. So, the first thing we need to do is fix protein, right? First thing we need to fix protein. We can probably keep carbs around the same, and we need to lower fat just a little bit, right? So, we started him off right around 1,900 calories, right? So, a little bit higher than what he was already eating, but we needed to get this protein up. We need to get this protein to a sufficient amount to build that hard lean body composition that he's looking for, right? And so, we have all the days of his of his track for the first month. Um and by like, you know, day 26, 1 2 3 4, he was get he was nailing it perfectly by this day, right? So, anyways, when we look at this, I want you to understand like what the actual effects of macro tracking do do, right? So, um anyways, he came, we gave him good macronutrients, and it took him, you know, 3 days to kind of get the understanding of it, probably a week to nail it perfectly. Um but like, yeah, this is this is part of the learning process, right? I tell all of my clients, it's like, the most important thing that you'll learn entire program happens within the first 2 weeks. And that's just understanding nutrition, understanding how your body works, understanding how to track macronutrients and not be overly stressed about just eating chicken and rice. Um Jerko, for instance, he was eating uh uh the the peanut butter and jelly sandwiches before his work workouts. We were we were laughing at him one day on one of the group calls. Uh he was eating the PB&Js. I I forgot Uncrustables, Uncrustables. That was his go-to. He's eating Uncrustables before the gym. Yeah, it's fine. Like, he just tracks them, right? And that's the importance of what we do and why why we why teach what we do.
But anyways, why we utilize carbohydrate metabolism is that, one, within the first like just week with correct macronutrients, higher protein intake, you can see his body start to lean out significantly. Digestion start to get better. Side shots start to suck in. And what what we do is we simply just start to raise carbohydrates each day. But the way we raise carbohydrates just isn't just every single week. It's as his body composition progresses. So, think about this. He's getting new carbohydrates and new protein in his diet. He's hitting the gym 2 to 4 to 5 days a week still like he was. He's not overtraining. He's not into overdoing cardio. He's allowing his body to grow. So, each week as he checks in, as long as his body is growing, you know, we don't make too many massive changes. But once he kind of stalls out, then we give him a 25 g more carbohydrate. Just tweak that up just a tiny bit each week. And each week as he checks in, you can see how his body composition just starts to progress each week, right? So, and we end up getting a little bit more protein, cuz like within our clients' plans, this is kind of the structure that we use for everybody, right? Got client comes to us, we we gauge where they're at in their current macronutrients, their current calories, correct protein, correct fat, and then we start raising carbohydrates to influence the body's uh primary mechanism of carbohydrate metabolism, right? In certain sense, we might tweak the protein up just a a tad or up down, never any more than 25 50 g. We might tweak the fats 10 to 10 g up or down. But we just use carbohydrates. We just use carbohydrates. We increase it every single week just based upon the progress he's making, right? So, here it goes, little bit more fat like we had talked about. And 25, 25, 25, and then we actually gave him a little bit more protein and a little bit more fat, right? A little bit more carbs right here. Um but anyways, when we get to this point, he's now eating 31 He got to 3,400 calories, um and he checked in next week getting ready for his cut. Like, this is where he looks like at his cutting phase. Right? He's starting his cutting phase right here. And we just started to cut on this day. And like, I want you guys to understand that the body composition changes that he made eating 1,400 more calories per day. Like, this is absurd. Look how much tighter he is, how much bigger he is. So, like what we did basically is we took his body, we reduced the possibility of gaining excess body fat by utilizing carbohydrate metabolism at the mitochondrial state, because the mitochondria in your body dictate where fat is being burned or fat being stored. But utilizing carbohydrate metabolism, we can utilize like mitochondria to dictate to mitigate any fat gain, right, with a low fat diet. And each week as we raise carbohydrates, he's building muscle tissue. So, we're expanding his tissue into his skin, which makes it appear to be leaner, right? Um and even in his side shot, it's just wicked. Back shot, really, really good back shot right here. Notice how much leaner and tighter he is. Um and yeah, these 14 lbs, 10% body fat, 14 more 1,400 more calories per day, and he's starting his cut, right? And so, this is what we call the metabolic priming phase within our program, right here. This is the metabolic priming phase in general. Um e- whether you're loot wanting to gain body fat or gain muscle tissue, whether you want to lose body fat, metabolic priming phase does it both cuz it aligns the body hormonally to reduce body fat, increase muscle tissue, and put yourself in a position to get in fat loss phase, right? And what I mean to to get yourself in a position is now that we have this amount 3,300 cal Yeah, 3,300 calories, we can drop down from 3,300 calories and have a lot more calories to influence a caloric deficit rather than 1,900 calories influencing a caloric deficit at 1,900 calories, and then we go down to, you know, 1,800, 1,600, and so on and so on. So, we have 1,400 more calories to create a deficit with. That is the importance of the metabolic priming phase. And you'll hear all of our clients on all of our testimonials. We have three, four, five new ones coming out testimonials coming out this just this week. Um with everybody and I asked them the same question, "What do you guys think when I start we started raising the foods instead of lowering it?" Oh, they thought I thought you were guys were crazy, but like I trusted the process. A week later, I'm down 10 lb. You know, um and the progress isn't always, you know, that black and white. Obviously, we have clients that like take a little bit more tailoring. They take a little bit more one-on-one approach. Take a little bit more tweaks. But when it when it works perfectly at the very top percent, this is what it looks like, right? Does come down to the adherence. Does come down to uh how the effort our clients put in. But, you know, 41 years old uh 1,400 calories, down 14 lb. Like this is what it looks like beautifully, guys. Um so, if you got if you are somebody who has been struggling to gain muscle tissue, to get 10% body fat, and you've been trying to lower your calories, this should be an eye-opener for you. But the good news is that we can help. And so, there's going to be a link in the description for you to sign up for a time to talk to our metabolic strategy team on what it would look particularly like for you, how to get to that 10% body fat, and teach you the education on how to stay there the rest of your life. Because this is a one-stop shop, the last program, the last coach that you will ever need to maintain lean body composition, maintain health markers, and then maintain confidence, how you feel, and just how you look for the rest of your life. So, if you're somebody who's been struggling, and you've been trying to do the keto, the low-carb, trust me, all the guys in our program have, come to the good side because we understand how it works, and we're and you know, we're damn good at what we do. So, anyways, let's Like, share, comment, subscribe if you like this video. Um and see you guys inside.