VLOGMAS DAY 4 | GETTING A LITTLE TOO MERRY!



Vlogmas Day 3 and 4! I talk all things festive fitness, how to never feel guilty about having a day off and what to do if you don't want to pile on the christmas ...

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VLOGMAS DAY 2 | TOP SECRET MEETING!!



Vlogmas Day 2, our Top Secret Phonecall! We have some super exciting things happening behind the scenes and i let you into a secret meeting! Don't forget to ...

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HOW TO BUILD A MEAL PLAN FOR FAT LOSS | MACROS



How to build a Meal Plan for Fat loss, Muscle Building or Weight Gain. A simple video designed to show you guys the easiest way to work out how many calories you should be consuming and how many of your calories should come from Fats, Carbs and Protein. If you have any questions please leave them in the comment section and i’ll reply as soon as i can. The equation we used and link to the BMR calculator is below.

BMR Calculator: http://www.calculator.net/bmr-calculator.html

The following example is based on my weight of 68kg, the BMR Calculator puts me at just under 2000 calories.

Remember:
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Fats = 9 calories per gram.

Leon and I tend to use the below ranges to calculate how many grams of each macronutrient we want to use.
Protein 0.8 - 3grams,
Fats 0.5 - 1.2grams,
Carbs = remainder.

Example:
Protein: 2.2grams of Protein x 68 (my weight) = 150grams of Protein.
To work out how many calories that is we times it by 4 as that’s how many calories there is per gram = 600 calories.

Fats: 1gram of Fat x 68 (my weight = 68grams of Fat x 9 (calories) = 612 calories.

Carbs = Remainder, 2000 calories - 600 - 612 = 788 calories. 788 divided by 4 = 197grams.

So my Macros =
Protein 150g and 600 calories
Fats 68g and 612 calories
Carbs 197g and 788 calories.

Don’t forget to check out TheLeanMachines Channel: https://www.youtube.com/user/TheLeanMachines

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M Y L I N K S

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6th Floor
60 Charlotte Street
London
W1T 2NU

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F A Q ‘ s

Q: What camera do you use to film?
A: I film my videos with the Canon 5D Mark 3 (http://bit.ly/28Uch2u ) and my Vlogs with the Olympus Pen (http://rstyle.me/n/xecjgbfvhx)
Q: What lighting do you use?
A: I use natural lighting and a softbox light: (http://rstyle.me/~4na6a)
What editing software do you use?
A: iMovie and Final Cut Pro

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‘Music by Epidemic Sound (http://www.epidemicsound.com)’

DISCLAIMER: This video contains no sponsored content. Products have been purchased by myself or are PR samples. Any paid for content will be disclosed in description boxes and blog posts. "rstyle.me" links are affiliate links. For more information on this please click here: http://goo.gl/SIUqDN

Thanks for watching! ❤

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