Calorie Counting Course

 

Welcome Introduction

 

  1. CiCo

Key takeaways

• Weight is a matter of energy balance

• Food contains energy. We use it or store it.

• Too much energy = weight gain

• Too little energy = weight loss

2. Hormones & Supplements

• Cico overrules any effect of hormones/supplements

• no hormone can keep you from losing weight if you don’t eat enough calories

• no supplement can make you lose weight if you eat too many calories

 
 

3. BMR

• BMR - baseline amount of calories needed to maintain your body

  • Metabolism based on your BMR

  • NEAT - additional calories burned from non exercise activities

  • TDEE - BMR+NEAT=TDEE all cals burned overall

  • Don’t trust online tdee calculators

4. Set Point

• Body Fat percentage our body wants to be at

• Everyone has different set point

• Existing outside of your set point always comes with difficulty 

• Make less food feel like more food to calm your body

 
 

5. Calorie Dense vs Low-cal Dense

• Some foods contain more cals in a smaller portion

• Low cal dense foods like fruits & veggies

• Keep the low cal dense foods stocked in your fridge

• Make your low cal foods taste like hi cal foods


6. Pt 1 Calorie Deficit

• Calorie deficit(100+ calories under your bmr)

• 500 cal deficit is moderate deficit


 
 

6. Pt 2 Research & Experiment(2 SS’s)

• Satisfying & Satiating

• Does it taste good and fill you up?

• Research & experiment with foods you enjoy while being low calorie

• You need to fill your stomach to signal your hunger hormones to stop

6. Pt 3 My Formula

• Fast to save calories into more tasty meals

• More meals=less cals per meal

• My formula: 200-400cal salad; 800-1000cal dinner; 600-700cal dessert

• Save your recipes to MyFitnessPal and plug em in 

 
 

6. Pt 4 Low-cal base, Hi-cal add ins

• Volume of low cal base fill you(satiate)

• Add ins make it tasty(satisfy)

• Spread your addins around

7. Pt 1 Tools

MyFitnessPal • Point food scale • weight scale • powerful blender • air fryer/oven • meat thermometer • nonstick cookware • meal prep containers


Please consider using the amazon affiliate links above if you plan on investing in any of the items I recommend

 

7. Pt 2 Ingredients

Fat free greek yogurt • fat free/reduced fat cheese • flat/low cal bread • egg whites • chicken breast • protein powder(whey and casein) • sugar free syrup • oil spray • sugar substitute

Go all in on the ones you like

olive oil spray.jpg
sarah lee bread.jpg
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ff cheese.jpg
ff greek yogurt.jpg
liquid egg whites.jpg

8. Tracking weight and appearance

• Weight your self daily

• Weight can fluctuate 2-3lbs daily

• Take pics and videos of yourself to see what changes

• Get familiar with your physique

 
 

9. Cardio

• Use cardio to help put yourself in a deficit

• Incorporate cardio into your daily life

• Develop a skill with your cardio

• Mix and match cardio and cal deficit

• Make cardio ENJOYABLE

• Cardio is good for the heart

• Don’t trust heart rate monitors

• Use time as metric of cardio 

10. Bulk, Cut & Main gain

• Bulk= calorie surplus to gain weight/muscle(fat). No tracking food.

• Cut= calorie deficit. Eating less than maintenance calories.

• Maingain= just 100-200 cals above maintenance. Extra energy for muscle building but not excessive fat gain

 
 

Misc Tips and Tricks

Daily weigh ins • track food honestly • cook majority of your food • don’t discriminate calories(carbs, fats, protein) • constantly update your weight loss formula/lifestyle • spread hi cal addins around your food • plenty of fruits and veggies • hi water/fiber content are most filling • make food voluminous • use lean meats