Is 2600 Calories Too Much?
Welcome to the one day at a time podcast with your host and the future leader of The Republic Of Wales, Sveldfjer. Now this might be the only podcast in the world where you actually have to reduce the speed instead of increasing it. However, what I wanna get over to you is that the past is gone. The future doesn't exist. So if you wanna make the most of your life, you've gotta make the most of these moments every single day.
Speaker 1:And this podcast is gonna help you live a healthier, more fulfilled life, hopefully, giving you some wisdom to take away every single day. So I'm gonna shut up now so you can get on with listening to the next episode. Right then Trump's good morning to you, let's get straight into this voice note. Let's get straight into it. Let's talk about how messed up our minds are from the media and years of nonsense nutrition advice.
Speaker 1:So I see this question a lot. I see it all the time, every day. It's about, I may given 2,400 calorie allowance, 2,005, two thousand six. I'm not gonna lose weight on that. Is the app wrong?
Speaker 1:This is an interesting question. It's fascinating because the first implication is that it's too much, which is a black and white it's a bite. It's a very precise term, it's too much end of and is the app wrong so there must be something going wrong here. When instead of and I think this is something we all need to learn instead of you know automatically thinking something wrong because it doesn't match what we previously know right, we should think, okay, this is interesting. Let me look at why it's more and maybe I'm wrong from my judgment and the media and the manipulation I've had in the past.
Speaker 1:So I think all of us need to detach away from our conditioning. You're all conditioned, I'm conditioned. I love Wales and conditioned to love Wales. I'd be conditioned to hear the English. I'm joking.
Speaker 1:Love you all, maybe. But we're all conditioned. And I think we need to be able to take a step back and understand the condition and we're on and have this view and then look at things objectively. Okay. So if we were to look at this objectively as a person, I've been given 2,500 calories from this app that's been trained over 30,000 sheets, whatever.
Speaker 1:And that's for fat loss. Okay so it's taken into consideration all my data has given me that for fat loss. Now objectively the chances are this app is going to be nearly right most of the time 99% of the time the initial calculations right if not it will tweak it. So it's nearly right that must mean that I've been eating more than if you've been gaining weight right in the past and you think 2,006 is too much and you think you'll gain weight on it the reality is you've been eating more than 2,600 calories a day on average over weeks and months to lead up to where you are. That's the what the science would say because you'd be in a deficit and if you've been gaining weight, you'd be eating more than that.
Speaker 1:And the reason we don't really understand why this happens is a few things like we massively underestimate our calorie intake. For all the new people listening, you underestimate your calorie intake per day by a thousand. Okay, that's what the research says. Four people has listened to this voice note have probably said that about 15 times now so that should be ingrained in your head. Okay, we are really really bad at estimating our calorie intakes.
Speaker 1:Okay, really really bad. Now that's on the average day. Think of the weekend. Think about the weekend. If you think you're only having 2,000 calories in a Saturday and you've gone for food and not drinks, honestly, we need to question these beliefs.
Speaker 1:Pints, two twenty calories, cocktails, eating out, dessert, brunch, chocolate bar tonight, Ben and Jerry's ice cream, next day leftovers, kebab, another Ben and Jerry's, Deliveroo, more chocolate, crisps. Right? That 2,600 calories is nothing on a Saturday. Most of us, we are blitzing by three four thousand calories in a Saturday if you're going out and eating out. Okay?
Speaker 1:So let's pull back a bit now and go, right, okay, I get it. If I eat what turtles time in 02/2006, I'll be in a decent deficit, pound of fat loss a week. And I need to understand that that's not too much and I should try and hit those numbers and if I don't feel like eating 2,006 in the weekday I can offload more to the weekend than have less in a week. I can have 2,000 a day in the week and give myself more on the weekend. That's what I do.
Speaker 1:That's what more people do now because it's so easy to do within the app and it matches our behavior okay so that's very kind of like what happens we like Monday to Thursday we're lower then it goes higher yeah. But think of all the other stuff think of all the other condition in the beliefs right that we need to question for us to really, get to know ourselves understand nutrition better training and stuff like that. So there's a few other things that come up and that I want to clarify as well and I don't want be confusing in terms of the macros app is why does protein not reduce on the calorie planner when you go up and down but fats and carbs do. So the studies show sorry keto lovers, intermittent fasters whatever paleo if calories are equated in two of these diets and the protein is the same there's no difference in fat loss between higher carb or higher fat or lower carb lower fat diets It doesn't matter. Okay?
Speaker 1:It really doesn't. When it comes to your progress over the week, it's your weekly average amount as in terms of total calories and your daily protein intake. Protein has to be hit on a daily basis because there's something called muscle protein synthesis and we wanna maximize that every day. You can't catch up on it. It's like time.
Speaker 1:Once it's gone, it's gone. Okay? Once you've missed that day of maxing out your muscle protein synthesis three or four times, it's gone. You can't catch up because it takes there's about a three to five hour gap between spiking muscle protein synthesis to its max where it has to drop for three to five hours before you can spike it again. Okay?
Speaker 1:You can't just put three hundred grams of protein in you and get that spike to cover the missed days before. So that's one of the main things because that's essential for muscle repair, recovery, building strength. Okay, we want to make sure we don't lose muscle when we're losing fat, we want to maintain muscle or better yet gain muscle. Because if we can keep hold of strength, keep hold of lean body mass, if you maintain your muscle mass and drop body fat percentage and you drop fat your body fat percentage is going improve. If you just like if you lost fat and muscle but you lost more muscle your body fat percentage is not going to be different, it might be worse.
Speaker 1:So we want to make sure we're holding on to muscle and dropping fat because that's going to really drastically improve our body composition and that's what everybody wants to do they want to improve their body composition they want more muscle and less fat. Okay so that's why protein daily is important for us to do that and also protein plays a role in satiety in meals so protein mixes some fat and carbs it makes us feel fuller for longer. If you miss protein for the day you're gonna feel hungrier right it's just how it is and protein requires about 30% of the energy so if you're on 100 calories from protein right 100 calories from protein over 30 calories of that would be needed to digest it okay so we can eat more protein per day and less impact on our total calories. So protein daily is the goal that's why it doesn't change on the planner even if your carbs and fat does and then over the course of the week you want your total calories to you know come within the targets That's why you can weigh higher, lower. And in terms of another point on carbs and fat, of course, we need a certain amount of fat per day for hormonal processes to optimally for optimization of those.
Speaker 1:And then for carbs, we if you're performance based, you're not fat loss focused, you're performance based, of course, you need to you wanna be eating your carbs before you're training. Sometimes during after. If your endurance is a completely different ballgame as well, and this is where doctor p comes into his own. But for fat loss, okay, we need carbs for energy. Moderate carb is what we put everyone on.
Speaker 1:A moderate carb approach is best in my opinion on the turtle team because carbs are energy. Okay? So we do want carbs in our diet and also carbs amazing. Carbs and fat together even better. So when it comes to the weekend, you can save your carbs and fat and same for weekend.
Speaker 1:Guess what chocolate is? Literally fiftyfifty carbs and fat. All the best foods are carbs and fat mix fiftyfifty in a way because it makes our brain go mental. This makes it go crazy and I want some carbs and fat right now. Gonna chocolater.
Speaker 1:But just remember, these are the golden rules. We want to hit protein consistently per day. It doesn't matter if you're on higher carb or higher fat. You can change this in macro preferences in the app. Go to more macro preferences.
Speaker 1:If you want more fat each day because you are plant based maybe just slide up the fat. If you want more carbs slide up the carbs reduces the fat. Okay you've now tweaked your ratios to be more, in line with your preferences. Just use a planner, come within your total calorie goal over the week and try and be as close to your protein. That's the name of the game.
Speaker 1:This is that simple. Have your wine, have your McDonald's, have your Mfiver guys. I have your Mexican food. Go over one day. Go on to another day.
Speaker 1:Right? Do this. This is life. It's all I got. But if it plays out to the end of the week with those rules, those minimal minimal rules, that's it's gonna be oh, guys.
Speaker 1:Honestly, I I shock I'm shocked sometimes by it. You know? I've been using the macro app now for, like I've done, like, 12 check ins on the app. Right? Because I've been testing this since for for ages.
Speaker 1:And I've been out drinking. I've gone to festivals. I've eaten shit. Right? And I'm near near the best shape I've been in for for ages since the the competition years ago.
Speaker 1:And I've been honestly, I haven't I don't feel restricted at all. Every day I have a Mars ice cream from my shop. I walk past school. Do you know what? I want that Mars ice cream because it's fucking amazing.
Speaker 1:And I wanna walk. I wanna get my steps in and have my Mars ice cream. And I have it every day nearly. He's like, I go in. He goes, Mars ice cream.
Speaker 1:Yeah, mate. You know the score. You know the score by now. I say, little things like that. And if I want something, love it.
Speaker 1:And I put her in and I go, right. Do I need to adjust something? No. I'm sound. Do I need to maybe have more allowance today, less tomorrow?
Speaker 1:Yeah. Okay. Fine. I'm I'm just not stressed at all about it. Literally, there's no stress in my body but what I'm eating, especially when he was a macro planner.
Speaker 1:It doesn't have to be that serious in terms of this. It's a game. It's a game. Game of numbers. Tetris.
Speaker 1:Think about it. It's a game. You are in charge of the game. You we've designed the game. You manipulate the game.
Speaker 1:You manipulate the levels and you're you're you're playing the game, but you can change, you know, you can change the results of the game so you always win. Think of that. You can always win the game. You're like in a casino, you can always win. A few changes have to be done, of course, but you can always win granted you know how to play the game.
Speaker 1:And I'm giving you the cheat codes right now to win the game. So use the cheat codes, and if you don't, it's on you. But you've got the cheat codes, you've got the tools, you can win every day as long as you follow those rules. And last message is obviously live one day at a time. Just focus on today.
Speaker 1:If you can do it today, you can do it tomorrow. If you can do it tomorrow, can do another day. Simple as that, simple as that. You can't get more time, you can only use what you got now, think to yourself now, think to yourself right now am I making the most of my time right now, Am I wasting it away? Am on social media mindlessly wasting my time away?
Speaker 1:What can I be doing now that's beneficial to me? What can I do now is more enjoyable for me but also in line with my values? Ask yourself these all the time and make the most of today. So I want you to know what's your one big thing? Just think of it.
Speaker 1:What's what's the one thing today if you did it, it'd be success and everything else is bonus. Maybe it's tracking macros. If I just track my macros today, Scott, it will be the one big thing I wanna do for my day to be a success. That's all I wanna do today. Just track my macros.
Speaker 1:That's your priority. Track your macros today. Put your energy into that. Get it done. And over time, it'll get easier, so I don't.
Speaker 1:But that's it guys I hope you enjoy this voice note and you know we'll be back tomorrow with another one but Adios, Hoylouvoure, I'm a troll. And that is it for today's episode so hopefully you took something away from it if you didn't here's what you need to take away. Stop wasting time on social media. Stop wasting time gossiping. You've only got a day to live.
Speaker 1:Today's the only day you ever have. So if there's anything to take away from this podcast, even if you can't understand the word I say, even if you didn't resonate with the wisdom I try to deliver, this is a reminder of you daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days, but if you can make the most of today, I'm telling you you'll have a fulfilled life so enjoy your day and hopefully I'll see you back tomorrow. Do daily to live one day at a time. Give your moments meaning today and don't be fooled by you've got unlimited amount of days.
Speaker 1:But if you can make the most of today, I'm telling you, you'll have a fulfilled life. So enjoy your day and hopefully I'll see you back tomorrow.
