Disclaimer: I created this macro count guide as a general guidelines for some who want to see results within a short period of time. Many factors can affect this guide: your sex, your height, your weight, your goals, etc. So please be sure to use it in a general sense. This is meant to be your nutrition guide while following my Cut Challenge program and working specifically towards gaining muscle mass and losing fat. You cannot follow this way of eating forever as it is meticulous and restrictive, which will be difficult to sustain long term. In the following pages you will see the formulas I use in order to achieve the desired physique of this program. Before starting ANY of my programs, I advise that you check with your doctor and make sure you are healthy and able to do so.
mr. Magnus do you have an experince with people in the wheelchair how many calories we should take daily and a good way to regulate nutrition, because its very hard to spend a huge amount if with high intensity training cheers.
I started this today. I am no where near the fitness ability of this workout but I’m going to do my best. I’m a 61 year old woman. Let’s see where I am in 30 days.
I've noticed as I am getting back after injury that I am going to need at least a month of super slow pace to get ready to do the more advanced stuff. Don't be afraid to take it slow! I used to be crazy go hardcore 1000% and now that I am doing it slowly and find it sustainable. Good luck!!
If I calculate my macros with my „goal weight (112,436 pounds and my current weight being between 112,4 and 114,6 pounds)“ my macros are as following: 95,57 gram protein, 84,3 gram carbs and 33,73 gram fat. If I calculate my total daily caloric intake according to these macros it adds up to 1023,05 kcal per day. This amount of calories is lower than my BMR, which is around 1250-1300 kcal per day depending which calculator I use. And in addition I am supposed to do strength training 4 days a week and 1 day of cardio? Currently I am training in a four day split strength training with 1-2 days of cardio and I require between 1700-1900 kcal (around 100g protein and carbs and fats fall wherever they may) to maintain my weight. I understand that everybody’s metabolism if different, but cutting my calories to 1023,05 kcal per day would not possible (at least for me) and it not would it be safe. I really enjoy your videos, but the formula shown in this video seems very dangerous and could send a body into starvation mode if the caloric intake is this low over a longer period of time. This „cut“ looks like the cut of a bodybuilder who is in his/her last weeks before a show/competition and starving himself/herself and is neither sustainable nor healthy.
@@magnus_method I would say nobody is a good candidate for this formula, because you use your goal weight in the formula. So if somebody who is overweight and wants to be shredded he or she might use an unrealistic goal weight and end up with too great of a caloric deficit. When I used my current weight in the formula I wanted to show that I eat more than the formula suggests and I am still lean. If I followed this formula it would put me in a 700 calorie deficit. So somebody who is overweight might end up with an even bigger deficit. And if somebody is not a nutritionist, trainer, doctor, etc following this diet might be dangerous. People need to know that if they end up with a caloric deficit grater than 500 calories beneath their daily required intake and they stay in that deficit over a longer period of time they harm themselves. So I would really appreciate if these concerns could be addressed and in future videos in order to protect people from harming themselves because they want to lose weight at any cost.
@@fit.dr.anna1997 I had more than 500-700 cal deficit sfor about 5-6 months, now it is about 200. basically i have been eating 2000kcal since febraury and lost 30kg + gained some muscles as i do gym 5 days a week. so being under bmr is not a problem for some people
@@matusvagunda9928 That is great for you! I hope you still have a well balanced diet and get enough micronutrients and vitamins to be healthy. Weight loss is not only about dropping the pounds. It is also about doing it in a healthy and sustainable way. This low calorie approach does not work for everybody and people need to be educated that a calorie deficit this high is a very aggressive deficit and if they cannot sustain that deficit or hit a weight loss plateau they should up their calories a bit and/or change their diet and still can lose weight. Furthermore it is hard to stay in a deficit when one does not have the proper knowledge about nutrition (and I’m not talking about just knowing the 3 macros) and the calorie deficit can result in restrictive behaviours and can lead to being hungry a lot of the time. The recommended calorie deficit per day is 500 and for good reason. If you are dieting under supervision of a professional who puts you in a greater calorie deficit (500-750 calories) and gives you a meal plan and makes sure that you get all the important macros, micronutrients, minerals and vitamins that is a whole other story. And also this great deficit will not be this great for long. It is about creating sustainable habits. What good does it do if you put yourself in a calorie deficit this great in the hope of getting shredded and then bounce back because the deficit was too big for you to sustain even for a shorter period of time.
Say your goal weight is 80kg as a 180cm male. That would put the total daily calorie-intake at 1588. You'd shred weight even without the training, although you'd lose more muscle if you were to exclude the workouts. Still, it's way too few calories!
Just got out from a quarantine and my body really is urging some exercise, starting this today!! Will try to keep a routine and update this everyweek:D 168cm; 62kg; 96/71/97
If you have fat, isn't that a storage of energy to be used in times of calory deficit? Why do you need to worry about protein intake if your body is getting this reserve of energy from your fat? Is the fat good for survival but not optimal?
I rather do barbell front squat Instead of goblet squat.... and leg curl maschine instead of stability ball hamstring curl .... I hope it work's as well 👍
Perfect video, first time someone in RU-vid gives real values to calculate your nutricional plan. Keep it up Magnus with this kind of content, this is what we need
Im 6'8" tall, 300lbs, my goal body weight is 245lbs. That comes out to roughly 210g of protein per day, or ~5 chicken breasts on top of the carbs and fats to hit all my Marcos. How do I physically eat that much? Are there work arounds to help me get my needed protein without making me feel miserable because Im constantly full?
Can this work for me if i work out at home and don’t hit the gym? Female, 27 yrs old, weight:72 kg, goal weight: 70 kg (i actually wanna eventually get to 65 kg, but i take it slowy step by step)
Great, I’m obese weight 331 pounds height 5’5 28 yrs old I had lost weight before running mostly from 255 to 194 best weight in my life & im in the worst right now… I had become lazy don’t wanna get off my room but thanks for your videos I’m gonna exercising in 24hr fitness. I like the way you take on fitness.
Starting your 30 day challenge today. I really like how you explain in a way that its easy to understand. I will keep track of progress, and share my results. thank you for being an awesome personal trainer!
This is telling me to eat 1220 calories per day to lose weight. That is way too low. I'm already an active person, that would make me so sick. Hmmmmmmm that's crash dieting. This formula is flawed.
Love your content Magnus - quick question (and maybe someone who has tried the app can help too). Do you offer the ability to modify workouts within your app for people who have issues or restrictions? I herniated a disc in my lumbar spine a few years ago and have been recommended by my doctors not to do heavy squats or deadlifts anymore, but I can still do leg work with lighter weights (usually dumbbells or body weight). Would love to try this program but I don't want to get locked into workouts I can only complete half of at a time.
Does the treadmill sprint and cat plank count as the high intensity and core workout you mentioned must be included in every workout day or do we have to do a different high intensity and core workout???
Hi Magnus, leg day seems fun and effective, but i think those of us with knee problem will not be able to follow this routine, is there any substitution for this exercises that have the similar or close effect but gentler for the knees that you would recommend, Thank you.
After calculation. I should have 1886cal p/d! I understood that this is basic, but it is too low calories for me. If I am on 1886cal p/d + 5 day workout split+ HIIT I’m going to die! I am 33y 181cm 95kg. Now I am on 2650cal diet and there are periods during the day I’m starving. I don’t think 1886cal is good option for me or that type of caloric deficit. Rather then I’d like to use TDEE calculator. In my opinion is more accurate. Sorry Magnus
I calculated my macros and after that the calories total… is around 1150 per day! Isn’t too little if you are doing all this exercise? I’m 170cm tall and i weight 63kg! I’m feeling tiered all the time and can’t be explosive at the gym!
Hi, I am just wondering, trying to enter this in chronometer and it’s not working, what are those number 1.8 protein, 1.7 carb and 0.65 fat, a kcal or grams or something else multiple lean body mass? Completely confused 🤔, thanks
For those who dont have access to gym (or less time) calisthenics is good thing. Resoults may vairy, but i think it can be good alternative. Nice video again Magnus. I would love to see you do more cooking, your recipe for fish in soy sauce is a king fish recipe in my home now :)
I’m excited about this! Especially bc I won’t be working this week so I have plenty time. I have a question though… you said if you’re working from home to do the best on some substitutions but can you you just tell me what can of substitution I can do for the barbell squat and the hamstring extension on machine since I don’t have this equipment. I’m thinking for the squats I could use 2 handheld weights in neutral position? Please advice and I’m so excited!! Thanks
I’m 209 lbs and 6’3” and want to get to 180lbs. Using your calculations I would be eating 1,638 calories a day. That’s really absurdly low for a guy of my size exercising 5 days a week.
Is there an alternative to Leg Extensions if you don't have access to a gym? My equipment consists of resistance bands, kettlebells, power block, ybells.
Hey i see you posted just a few days ago do you understand how the first wk goes he explains 1 day in detail and cardio but not sure what im supposed to do the other 3 of the 5 days
I think the macro count is for people looking to lose a few pounds in 4 weeks. My goal will be to go from 153lbs to 145lbs in the four weeks, which puts me at 1319 cal per day. If my goal was 148lbs, the calories would be 1347 per day.
Looks awesomely brutal. The problem I have with doing and engaging in these kind of programs is that I love cardio too much. I swim daily, have a nice home gym that I lift in, hit the bag, and do echo bike routines. I have always wanted to build quality muscle but I understand this cardio love is also my curse.
