Only 2% of people actually understand the truth behind food

How many calories should you eat?

Let's get right to it! We can discuss age, height, gender, body type, activity level and all that good stuff, but for now we'll use the magic formula. Multiply your weight by 13 to get an estimation of your maintenance calories. Your maintenance calories are and will always be your golden number. Think of your maintenance calories as the amount of calories that you need to eat to stay at the same weight. Once we determine your maintenance calories we can adjust your daily calorie target to effectively lose body fat or gain muscle mass. There are three steps to get results:

Now that we know your maintenance calories, we need to decide whether we want to lose weight, maintain weight or gain weight. Why in the world would we want to gain weight? These three scenarios all have a purpose, I promise. If you want to effectively burn body fat then you should lose weight, if you're happy with your current weight then maybe you want to tone your body, in this case you would maintain weight, and lastly, if you want to effectively build muscle then you should gain weight. As you would imagine, all of these scenarios would be optimized with physical activity. You'll find that you almost never want to maintain weight because losing fat and building muscle are achieved much faster when targeted individually.

Here's the part where I try and twist your arm... I'm kidding, but I want you to target fat loss... if I can convince you to target fat loss then you will thank me later, I guarantee it... once you see the effectiveness from tracking macros you'll be set... and enlightened! All you need to do is track for 2 weeks, nothing more, nothing less.

Here's the fun part! We can't just increase or decrease our calorie intake and expect to get our desired results. We need to hit our macro's! You may have heard of macro's... they're the three nutrients that allow you to take control of your body composition... in plain english, you can have the abs that you want if you track your macros. Have you ever wondered why most people in the gym look the same year-round? Chances are... they're not tracking their macro's, and even worse, they may have no idea how many calories they're eating so they look identically the same... all that hard work for little reward, if any. It's like driving a ferrari with low-grade fuel... why would you do that!?

If your maintenance calories are X and we want to lose weight, we will simply subtract 500 calories, giving us X. If you wanted to gain muscle mass, we would add 500 calories to your maintenance, giving us X.

Your maintenance calories will always be X.

Download the 2 week plan and X and we want to lose weight, we will simply subtract 500 calories, giving us X. If you wanted to gain muscle mass, we would add 500 calories to your maintenance, giving us X.

YOU CAN WORK OUT ALL YOU WANT... IF YOU DON'T EAT RIGHT, YOU'RE WASTING YOUR TIME.

I understand that the above statement is rather bold but bare with me for a moment... if the guy on the left ate bread (carbs) all day and the guy on the right had the proper balance of protein, carbs and fat, do you think they would look the same? I want to break this down... it's like what my mother always told me... if I had a million-dollar race horse, would I feed it anything? Definitely not. I would want it to be a strong prize horse, and I would feed it nothing but the finest... the beautiful part is, the finest is not what the world teaches us... the finest comes down to

I need to clarify the above statement... it's rather broad but what I can tell you without the shadow of a doubt that you are what you eat. I'm sure you heard this and may or may not believe in the relation between food and the human body but I can tell you... it's the sad truth is that we were never told how much to eat and

DON'T EAT LESS, EAT RIGHT...
THE RIGHT FOOD CONTENT
WILL GIVE YOU RESULTS!

I was a skinny kid growing up... let me be honest. You would think that I would never consider eating less but I always wanted to be muscular and have a six pack... I just didn't know where to start. I remember first being told that if I wanted to make significant gains I needed to eat everything... pasta, pizza, fries, you name it.... I thought to myself, "Now why would I ever do that!? That's ridiculous".

Accepting the fact that I needed to eat more I decided to take a cleaner yet bizarre approach... I understood the scientific fact that there are 9 calories in a gram of fat, so I thought to myself, okay... if I need to eat more calories to make incredible gains then I should cram down pecans and almonds all day, they're healthy. I think you know what happened... I didn't get the abs that I wanted and I was frustrated. My core was stronger, I can say that, but I wasn't quick to take off my shirt at a local beach, my abs were best kept hidden.

I then did the next logical thing, I ate "cleaner". If I eat healthy then everything will fall into place, right? You hear all this talk about how abs are made in the kitchen, well then... I guess I have to eat what every body builder eats; chicken, fish, sweet potatoes, rice and vegetables. It makes sense, if I eat clean then I'll obviously get shredded because eating clean gets results. Man, was I blind! Day after day I would look in the mirror for a sign of definition and nothing... I left a lot of room for error.

The media paints this picture that carbs are the enemy so that must be what I'm missing... I must be eating too many carbs. Here's where I ate less... I decided

Finally, I decided to learn the science behind food... not only will I compare all diets, but I will learn why they exist! I

Oh, what a beautiful thing, I can eat everything I want!