The Basics Before You Start
Welcome to the one day at a time podcast where we forget about yesterday. We don't worry about tomorrow. It's what are we going to do today? This all matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. Hopefully this episode is going to give you some daily dose of wisdom that you can take action on today to improve your life.
Speaker 1:And remember, all it takes is one day at a time. Good morning, We're back to basics today, guys. We're back to basics because we all benefit from going back to basics once in a while. So let's talk about macro intakes, calories, stuff like that. So a lot of people will be like, look.
Speaker 1:I've had my macros. It seems a bit high. Is that right? And some people will go, love my macros a bit low. Is that right?
Speaker 1:First of all, the high macros. If you think the macros are too high, the thing is you've probably been eating more calories than that prior to this, if you've been especially if been gaining weight. Now there's studies being done on this and the studies show we overestimate we underestimate the amount of calories we eat per day by 1,000 calories. That's mental. Thousand calories a day we underestimate, which is a huge number, right?
Speaker 1:So we're really bad at estimating calorie intakes and foods, really, really bad. And some of us even when we track, we don't actually track properly. What we do is we guesstimate, we guess some meals, we'll have our licks and bites, we snack, we'll go allow bun biscuits fine and this and that. And it all adds up guys and it's a huge add up, right? And I think it's got, I don't wanna do that for the rest of my life, I wanna track, I wanna live my life.
Speaker 1:I get it, I know. But the purpose of tracking properly, be honest with yourself, If you're deceiving yourself, you're defeating yourself, that's just gonna happen and then if we have the wrong data, can't help. But when we track properly, and I know it's annoying to start with, but we've got amazing technologies now like MyFitnessPalow, a new app coming out, you can scan things, boom, straight in the app, it's amazing, like couldn't do that fifteen years ago. We learn a shitload when we track foods properly and what we're putting in we realize wow I can't believe I was eating that before. I've even seen the comment in the group last night like I can't believe I've been drinking 700 calories worth of soda basically per day.
Speaker 1:These realizations of breakthroughs the light bulb moments boom boom boom okay well I'm not going to do that anymore because that's crazy maybe I'll have Coke Zero instead. So we're really bad at estimations. So it's perfectly normal to be kind of like, is this right? The more the most important thing to do is to is to stick to it for a week, track your macros, get your steps in, and we'll review the data in a week. Now some of you have come back and be like, look, my macros are too low.
Speaker 1:There's some cases where the calculation is incorrect. Someone's put their weight in a strong height, whatever it may be, and we make mistakes in our regard. But nobody really comes under 1,200 calories a day. If you are under 1,200 calories a day, let me know. And your protein intake that we give to you to start with is always like the minimum you should be eating.
Speaker 1:Like we know it's hard for most people to eat protein. Some people of course are smashing it. They've been doing it for a while, that's fine. But we start small protein. Like, look, let's try and hit this protein intake a day.
Speaker 1:It's nearly double the recommended dosage, which is forty five grams a day. Some people are like, okay, let's go up to seventy five. Let's go up to seventy. And then once you get to seventy, right, let's go to eighty. Let's go to ninety.
Speaker 1:Let's go to one hundred. And I posted on the turtle Instagram yesterday, you know, when you're in a deficit, fat loss is the goal obviously. But the thing is when you're in a deficit, a lot of people wanna also build muscle at the same time. Like, right, I wanna go to the gym. Wanna get strong, build muscle, and I wanna lose fat.
Speaker 1:I wanna basically recomposition and look different. If you're trying to do two goals at once, you're gonna get nowhere in reality. Right? But the thing is if your protein is high enough and your training is consistent, the study I posted show the higher protein diet with a moderate deficit showed more fat loss and some muscle gain in the study. Now we're not going to promise you can gain muscle in a deficit it's very hard to gain muscle for women as it is compared to men due to testosterone.
Speaker 1:But if you do you know protein training consistency the chances are you're to maintain your muscle mass or gain some. But the beauty is once you've reached your level of leanness or body fat percentage, you then switch to a maintenance or muscle building optimization goal. And that's when we can look at building muscle, focus on building muscle more calories, more carbs, more protein, get those workers going. So it's a process right, typically a lot of people come in, most people come in wanting to lose weight first, which is great, let's lose weight first, let's hit the protein, let's get the training in, let's get down to the body fat percentage you're happy with. Once we've got that, then we can switch to maintenance which is arguably the toughest part of the journey because going to maintenance is as much of a mental battle as it is you know just eating stuff is like really mentally draining because you know, your weight might go up a bit due to more carbs and stuff and you feel maybe a bit more bloated, holding a bit more water attention.
Speaker 1:So maintenance is really difficult. And that's where most people go wrong, they can lose weight, but then they put it all back on. Now this journey has got to be sustainable, right? But the thing is, when you start any plan for the first few days, it's going to feel alien, it's going to feel tough, anything because it's new to you. And it's going to feel tough and you're gonna be like, ah, is this right and all that.
Speaker 1:But what you gotta remember is society at the moment's given us all of these kind of outlooks and everything like 1,200 calories a day is dangerous flat out, some people claim. Bullshit. Absolutely bullshit because if someone's five foot one, weighs forty eight kgs, wants to lose two kilos of fat, 1,200 calories might be where they're in a 500 calorie deficit. Right? I can't complain that my maintenance is lower than Ryan's.
Speaker 1:He's like four inches taller than me. He's much bigger than me. I can't be like, oh, that's bullshit. And yes, maybe if he was on my calories it would be too low for him, but he's completely different height wise and muscle mass and stuff like that to me. So it is very like, personalized a way like over time it gets even more personalized.
Speaker 1:So don't start comparing your macros to other people, just follow the macros, make sure you're tracking accurately, do not I know this like don't wanna sound, like, condescending, but just don't lie to yourself when it comes to this stuff, especially the first few weeks. Like, your one big thing today, so your one big task today is to try your macros properly, weigh everything, track everything accurately, leave no stone unturned, don't, have a snack and I'll track it, don't do licks and bites and all that stuff. Just do it just one day fully track everything, and see where you land. You might be over your macro. That's fine.
Speaker 1:This is like the kind of like the first week of macros is always like the, what's the word? What is the word I'm looking for? Like calibration week. Right? It's like a calibration week.
Speaker 1:So you're like trying to get macros. Obviously, the initial calculations never perfect for everybody. You know, vast majority, it's quite bang on. But for most, for some, it won't be. That's fine.
Speaker 1:We understand that. You get in touch with me, Scott dot turtle dot com, and we sort it out. But really, like, let's get into the mindset now of you've got your macros to hit. Some of you will wait a few macros, but most of you got them now. This is for turtle members, people on the Zara, turtle plan.
Speaker 1:For your one big thing today, if you feel like you've fallen off the wagon, you want to get back on macros, nutrition is the most important part of this journey. If we were to prioritize, hit your macros, get your steps in. Now 10,000 steps we've thrown about, get 10,000 steps a day. Ten thousand steps a day is actually quite difficult. It's a lot of steps.
Speaker 1:Let's start smaller. Let's start with 5,000 to 6,000 steps a day. And in studies, in research, it shows that 5,000, six thousand steps a day tends to be like after that's kind of like diminishing returns in terms of health benefits. Obviously, you burn more calories, course. But if you can try and get five to 6,000 steps a day in, that's a good start.
Speaker 1:So your one big thing today, and that's all I want you to focus on today, if you start thinking about, I gotta do this from weeks and months, you're gonna fail. Right? Because it's too overwhelming. The past is gone. The future doesn't exist.
Speaker 1:You've got the same twenty four hours a day as anyone else. Elon Musk, Mother Teresa, all these people, they all are twenty four hours a day, same as you, same as me. So what are we gonna do with those twenty four hours today? Well, one of the things I want you to do is your one big thing is track your macros accurately and try and get 5,000 steps in as a bonus. If you can't get the steps in just macros, that's absolutely fine.
Speaker 1:Let's start small. Track your macros honestly, accurately, and see what you can learn. You are now your own scientist. That's the mindset you're going in with. You are a scientist your own life.
Speaker 1:You're weighing yourself as terms of weight to collect data. That's it. Don't try and put emotion into it. You're tracking your food for data. People might say that's obsessive.
Speaker 1:Well, no, it's not. Is it like that objectively tracking is neither good nor bad. Like it's how we utilize tracking, are we using a good way or we use in a bad way, right? Tracking in itself is good so we learn when putting new bodies. You brushing your teeth twice a day, is that obsessive?
Speaker 1:Well, it's not obsessive, is it? Obviously, it's beneficial to brush your teeth twice a day. But apparently tracking what we eat is bad for us. Actually, some people concern themselves more with celebrity gossip, shit like that, the more they put in own body or the cars they drive, all this shit. Become more Become a better scientist of your own life, track what you eat to start with, track your weight, Let's start tracking because you can't improve what you can't measure.
Speaker 1:So to start with, we have to start here guys. We have to know where we're at. You might not be happy with where you're at, that's fine. We're all gonna improve together. We're here to support you every step of the way.
Speaker 1:So yeah, anyone listening who is in kind of a of a hole or wants to get back on track, use this day today to get back to it. We had a good sunny day yesterday. Well, was I wouldn't say sunny, 19 degrees. It felt actually warm for once. And use this time to reset and let's go.
Speaker 1:And the only thing to do is is to focus on today. Right? That's it. And, let me know how the day goes, but enjoy it. It's not that it's not really that serious in a way.
Speaker 1:There's more serious things, but make it light hearted. Make it fun. Have a game. It's a game. It's all a game.
Speaker 1:It's macros biz. It's all a game. You gotta play like a like Jenga. No. Not Jenga.
Speaker 1:I was a Tetris. You fit those you fit those blocks in, those numbers. That's all you gotta do. Back this week with more macro based stuff, but enjoy your day and, speak to you tomorrow. And that's it.
Speaker 1:Thank you for listening to the one day at a time podcast with your host, Golf Hopefully, you understood something I said. I hope that some wisdom kind of distilled through into your mind, and I want you to now action it today. I don't want you to think about tomorrow. I don't want you to think about yesterday. I don't want you to think about leaving a review on this podcast.
Speaker 1:I don't want you to think about going to another website. What I want you to do is as soon as this podcast ends, you will take action and make the most of today. Ground yourself today. Follow the one day at a time philosophy, and your life will change.
