The common practice of calculating your Total Daily Energy Expenditure (TDEE) and subtracting your Total Calorie intake is an unsophisticated and obsolete solution to managing body composition. Using calories as the primary metric to manipulate body composition is limiting, and over-simplistic.
These traditional methods operate under the idea that a caloric surplus is needed to gain lean mass. That's flat-out incorrect. If the basic premise of a method is wrong, everything following that method is wrong.
In this video, I'm going into detail about how I am ADDING muscle mass, LOSING body fat, INCREASING my base metabolic rate, and eating in a total calorie DEFICIT.
If you think you have to gain fat to build muscle, it's time to try something new. I've done this before. I've coached other people on how to do it. It is consistently and verifiably repeatable across all ages, genders, body types, and experience levels.
The numbers don't lie. 6 Week Trends
BMR: +26 cals
SMM: +2.2 pounds
Body Fat Mass: - 2.7 pounds
BFP: - 1.5%
Body Composition for This Week
Average Daily Macros for the week
Protein - 195g
Fat - 196g
Carbs - 8.5g
Estimated TDEE (Average from 4 different calculators) = 3091 calls (low 2880, high 3391)
Based on common practice, I should be losing 1 pound a week eating at an average 500 cal total deficit each day.
.....Interesting that my body weight hasn't changed, my fat has decreased, and my muscle has increased.
Do calories really matter?
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