This actual math and an actual breakdown on how to calculate the amount you need for carbs, fats, and protein has been the most helpful video I've found yet thankyou.
@privatbruker5905
2 жыл бұрын
Its perfect for steroid users 👍🏼
@ryuu__official
2 жыл бұрын
@@privatbruker5905 it's perfect for almost anyone, even a troll like you. try it. maybe you'll be happier!
@ivane2455
2 жыл бұрын
@@privatbruker5905 whats different for natural
@buffdude1457
2 жыл бұрын
@@ivane2455 what he said makes no sense. Natural lifters will be smaller that’s it. Oh and drug users can cheat a little bit more and get away with it , so in fact , what he said is the opposite of what it really is. This video is perfect for natural lifters 🤠
@ryan52620
2 жыл бұрын
I was at 295 and dropped down to 220 in the past 10 months. I just hit a wall. Nothing was coming off, no strength gains, no fat loss. Just stuck. I was using a certain fitness app that tracks calories and I was only eating 1,800 a day and super low carb, like Keto low. Only about 50 carbs a day. I came across this video and I finally understand. In one week the scale started moving down. Looking forward to keeping it moving!! Thank you for breaking it down in a way that finally made sense to me!! Keep up the great content! You have a subscriber for life!!
@simpleman3682
Жыл бұрын
Did you start eating more than the 1800 calories and may I ask your age? I'm 53. Weighed 305 in January. Down to 220 now but stuck. I'm in the 1800-1900 calories range. Lift 1.5 to 2 hours and 1 hour of cardio 5 days a week. Just wondering how much difference age effects calories needed every day. Currently roughly 50-60 grams of healthy fats, 150-220 grams of protein and carbs pretty low but not keto low. Somewhere in the 80-150 range. Congratulations on the progress you've made💪🏼
@gregdavies8572
Жыл бұрын
I stopped working out about 5 months ago. I went into a slump and was eating like shit. just got back into the swing of things a week ago. Looking for some new info, I end up finding your channel. You're a breath of fresh air! Love your channel!
@goodguyshadow414
2 жыл бұрын
The 10, 13, 15 rule is awesome. Jonni mentioned it and specified it to my circumstances during a 15 min consult I had with him
@Smludt
2 жыл бұрын
As always brother, you deliver 1000% gold. Thank you for all your experience and knowledge you give us.
@beebob51
2 жыл бұрын
Awesome video. I always used to get stuck at around 190 lbs then I go back up. I now diet for 8 weeks @ 1lb lost per week then I hold weight for 2 weeks by going back up to maintenance calories. That helped me break through that cursed number at 190 lbs. Excellent info Jonni.
@dmitrijusciubinskis5156
2 жыл бұрын
After every video i feel like after finishing 1 year of school. Seriously so much of useful and real info. Just after couple of videos i started to implement what i have learned, and i see difference. I wish all the best, and hope it will hit 1 mln in no time.
@nathanielpittman4175
2 жыл бұрын
The Absolute Greatest breakdown of CICO I've ever heard. Thanks for the knowledge Bro!
@D34D1NS1D3
2 жыл бұрын
This is the best explanation of this Ive ever heard. Beyond on point man !
@TomTom-kl3hp
2 жыл бұрын
One of the best videos I’ve ever watched breaking it down so simply! Thank you mate appreciate the help
@bipedalnative2855
2 жыл бұрын
I needed this video badly. I weight 180 and have been "roughly" consuming 2400 calories (I dont measure food, but use a fitness calculator to estimate). This informative message you put together really helped me looknmore closely at how I can tweek my plan. Appreciate your work.
@j0n_H
2 жыл бұрын
how did you tweek?
@bipedalnative2855
2 жыл бұрын
@@j0n_H I was already at a 1 to 1 on protein/carb and half to 1 for fats. My weight has basically fluctuated 1-2 pds up/down for last 2 months. Ive lowered my cardio by ten minutes on daily, and have increased my protien by roughly 30g. Kept carbs on a 1 to 1. Hoping to see an increase in weight/lean muscle from 1 month to month measure.
@33GLOCK
2 жыл бұрын
@@bipedalnative2855 mmmm
@TheMrKingmenow
2 жыл бұрын
@@33GLOCK t Damn you thumbnail cute asf
@LEBIGMAKKEE
2 жыл бұрын
@@TheMrKingmenow hahahahahahahaha
@thesaltflyer
Жыл бұрын
Jonni- love your content. This by far the best one yet! Thanks!!
@jericho-km5wy
2 жыл бұрын
I'm so glad i found this guy. I've tried all kinds of dieting. Last year I was 270 and I ate 3000 or more per day for 6 months and dropped to 248. Got fairly strong and I decided to dirty bulk, gained waayy too much fat back. Decided this year to try 2500 because I changed jobs and it's less active. Lost 27 pounds within the 1st 4 months and then I couldn't lose anymore weight. I'm glad he confirmed my thoughts on putting calories back in. Going to try for a few months I hope I lose another 30. You've been a big help.
@whateverlanawants
2 жыл бұрын
Such perfect timing!! I’ve been in a deficit since November and have been slowly decreasing my calories. I find myself stalling a bit and I automatically want to drop calories and increase cardio but you can only drop calories so low and do so much cardio. Keep up the amazing content!
@carlm4451
2 жыл бұрын
all I want to say is thank you Jonnie what a massive lightbulb moment I was sceptical at first but I've lost 4.5lbs in two weeks and can feel the difference in my body's energy. makes so much sense but with all the fitness blurb out there saying fat bad protein good no carbs, it's like a breath of fresh air. thank you again 👍
@mikegraham2140
2 жыл бұрын
It’s so crazy the timing of these videos and how it’s explained. I actually started my weight loss journey at 225lb April 2021 and am currently 170 today. I am now at a point where I want to build more muscle while burning fat rather just burning fat. I have definitely built some muscle over the last year but I think I def lost weight too drastically this year alone , from January to now was the majority of my weight loss. Weighing 190 lbs in January and now being 170 and most likely lost muscle cause I did things wrong. Nonetheless the timing of this video and tips from it are awesome ! Your channel is super helpful and I appreciate you !
@AquaVida13
2 жыл бұрын
That’s my goal too. I’m 230 and I wanna get to 165. Kinda hard so far lol
@BlackHood_1
2 жыл бұрын
Broke this down very well
@JC-uo6lt
Жыл бұрын
Very nicely explained! Most people struggle to break cico down so simply! Thanks U
@jstwocents_
2 жыл бұрын
you really are a blessing brother. i didn’t even know about to 10,13,15 rule. i’ve been eating wayyyy too low in the sense that i’ve upped my training A LOT in the last 2 weeks. i weighed myself 3 weeks ago, about to check the scale and see just how bad my CICA has been 😂 thank you so much!
@littlefinkle7757
2 жыл бұрын
I work outside in construction. The summer heat takes care of the bulk of my fat reserves from winter. I live in MS and the high heat coupled with super high humidity makes for a living sauna to sweat pounds per day. Great video Jonni!
@thestrandedsailor
5 ай бұрын
I’m not even joking this is the most helpful video on KZitem. Wow, I learned something from beginning to end
@Madchris8828
2 жыл бұрын
So many great tips here. I personally am a guy who has trouble bulking because I don't eat that much in a day. So I ran into a major plateau. Started tracking my calories better and pretty much realized I wasn't eating enough. It's actually really easy to do.
@SweetPappyJones
2 жыл бұрын
Mr. Tell-It-Like-It-Is coming through with the perfect analogies! 🤝
@Supernatural__
Жыл бұрын
Great info as always 👏🏼 thank you
@MostlyCloudy
2 жыл бұрын
I was having trouble eating my calories so I bought a lot of protein rich snacks/lunch for work. But I was nervous to eat more while still being in a deficit. This was super reassuring that I'm making the right choices. Thanks!
@ElTerceroCharles
2 жыл бұрын
Love how you make it so simple. It’s super annoying how everyone in the industry makes it so complicated.
@EndOfDays71
2 жыл бұрын
Oh man...this video may have just saved my sanity. If anyone has been in this position then you know how mentally taxing it is. Saying thanks isn't enough but it will have to do. Thanks Jonni.
@richardterzian
2 жыл бұрын
Thanks for making this video. I have been experiencing exactly what u said. I’ve gotten too lean, and as a result my workouts have suffered. I decided to increase my calories,and add a bit more cardio, and I’m now making progress in the gym. Thanks for simplifying this process.
@bigpicturegains
2 жыл бұрын
This should go viral! So many are lacking this basic knowledge. The extreme starvation diets should only be reserved for those in competition. Those not competing can get in incredible shape eating a lot more than they think they can provided they keep most of that food quality.
@cariellerankin8693
2 жыл бұрын
The best explanation of CICO I've ever heard. It makes so much sense. Thanks!
@jaydabeatsmith6460
2 жыл бұрын
Thanks for this, finally i understand how to navigate plateaus.
@yoMoonman
Жыл бұрын
Mr. TELL IT LIKE IT IS Does it Again!!! Thank You for the guidance Jonni!!
@sergeykolinko
2 жыл бұрын
Thank you for all!
@MSKGrief
2 жыл бұрын
Just found your channel and it feels like u the yt coach I was looking for
@JonniShreve
2 жыл бұрын
Happy to hear !!! Welcome!
@doggo_matt4649
Жыл бұрын
You nailed it better than anyone else on YT.
@henryfernandez2533
Жыл бұрын
Awesome vid man, I just turned 42 and I need 3 more pounds to finish my bulk and start cutting. Youre right about not cutting the calories too fast, I would either do 500 over or 500 under but I think cutting them gradually is my new experiement, Thanks again for the whole breakdown. No matter how long youve been dieting and lifting you can always learn something new.
@apureterror
2 жыл бұрын
I can’t even explain how much I needed this. My calories have been too low for too long.
@bigjoeshep18
2 жыл бұрын
Mane this video is right on time. I’m in the process of trying to lose more body fat to have visible abs and build muscle mass. I’m 6’4 230. Workout 5-6 days a week for a hr. Mostly compound movements and some cardio each day. I been eating around 3k calories a day.
@ShhImASpy
2 жыл бұрын
Damn Man :( 3k calories is ok. I'm afraid that You need to shrink :( good luck.
@bigjoeshep18
2 жыл бұрын
@@ShhImASpy I have. My calorie intake has changed each month. I was 310lbs in Jan this year. I’m thinking about doing 2,500 a day.
@xxoriginzz6983
2 жыл бұрын
@@bigjoeshep18 I think he meant you need to shrink height wise XD
@marlonhernandez6646
2 жыл бұрын
Life saver!!!! One of the best videos I’ve seen, and I don’t know jack about working out don’t understand it but this just open my eyes!!!!!!
@Ryan-jl1el
2 жыл бұрын
definitely one of the best videos of cico explained .... appreciate the info Jonni 🙏
@Mr.M_I_T
2 жыл бұрын
Amazing video, Sir. You broke it down to the simplest yet visually stimulating manner. Since I'm good at math, this should be easy peasy to follow. The only channel I watch on fitness👍🏿👍🏿💪🏿💪🏿💪🏿
@averagejoester9552
2 жыл бұрын
I'm not good at math. my weight is 185lb. Can someone help me do the math to make a 500 calorie deficit?
@jaymoney8512
2 жыл бұрын
Fantastic information, was definitely needed!!! 👍🏾👌🏾💪🏾🇬🇧
@K_Lifts
2 жыл бұрын
Best video I've seen on CICO for sure 🔥🔥🔥
@aaronmartinez2339
Жыл бұрын
Yes! Thank you bro!!! I needed this. Been struggling with losing weight. Can’t trust a lot of people out there. Appreciate the no bullshit breakdown!
@xxy7472
2 жыл бұрын
Mustang GT's take regular gas just FYI😂 car guy here. But 100% agree. Your channel is great, you're one of the few guys I've found that is detailed and doesn't talk BS. Appreciate you bro.
@Windsorsillest
2 жыл бұрын
I appreciate you so much. Eveything you do is facts and not just click bait. I hope you feel good about yourself because you really are doing others a service. Since following your advice my form has gotten so much better, I'm actually losing weight and I actually have energy. Thank you for everything you do.
@wesleechew7340
Жыл бұрын
This is such an amazingly important and impactful message. I need to watch this every day. Thank you so so much for sharing Jonni.
@philu3
2 жыл бұрын
The 15 13 10 information was gold. Thanks for sharing
@knoxcreates
2 жыл бұрын
I appreciate you brother. This explanation was 100% needed
@drummer265
2 жыл бұрын
Jonni's always out here dropping gold advice
@bigdiesel5412
2 жыл бұрын
I've been in this game of fitness for quite some time the first time I "lost weight" was at the beginning when I did the Insanity workout from Shawn T and was an unloader at Walmart, walked 3 miles to work and decided to run home every evening. My activity level was insane and I decided to just straight cut my calories to just minimum and lost literally 70lbs In 2 months. My cardio was phenomenal and I went from 260lbs to 190 and I looked sickly. I striped MOST of my contractile tissue off but I got my 3 mile run time to 16:48 but I hated the way I looked. About 9 years later I want to Incorporate my cardio in combination with my weight training after I PR 500lb on my bench press. I still learned more tricks from this video to PROPERLY combine my cardio with accurate calculation to my calorie needs. I also learned it isn't a set number and paying attention to your body will tell you where you should go next but even still I like watching videos like this to help me reassure or even correct mistakes I might be making. Long winded way of saying great video as usual Jonni. 👏
@Reppintimefitness
2 жыл бұрын
You're definitely one of my top 5 for information salute 💯 I definitely gotta get my weight up as an influencer so maybe we could collab in the future
@R.H160
2 жыл бұрын
There is a fine, yet very real line between calorie deficit and outright starvation. Its very easy to step over that line without realizing it. Solid video.
@theunbeatable6598
2 жыл бұрын
Always love ur content Jonni. The calories dilemma affects all and this would definitely help many. Can you make a video on cheat meals? Alot of us binge for a well deserved "cheat" meal/day and overdo cardio the next day lol. Please make one on that
@smok3633
2 жыл бұрын
A few weeks ago I came across your channel and I've been a big fan of your videos ever since. I appreciate you keeping it real. Your channel is the no BS motivation I've been looking for. Thank you for what you do and being part of my fitness journey. \m/
@abiola100000
2 жыл бұрын
I think before following this advice the activity level of the person needs to be considered. If you're a sedentary 185lb male and try to eat 13 times the calories of your body weight you're going to be at a surplus compared to it you're moderately active (8 to 10,000 steps a day). I personally believe we overestimate the calories we burn just living life.
@alecalvarado1755
2 жыл бұрын
I’d love to listen to this but I can’t comprehend how I’m supposed to be eating 3,000 calories a day to drop fat
@RealnameKevin
2 жыл бұрын
Video couldn’t have came at a better time!!!
@MrSunnyBhoy
2 жыл бұрын
You consistently blow me away with your knowledge and delivery. I have learned so much from your videos, finally loosing fat and building muscle and getting that form right to get the mind muscle connection, I like to say: Neural handshake complete 💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾 you're the best in the business imo.
@Man.who.sold.theworld
2 жыл бұрын
Thanks for adding all the metaphors and another way to explain CICO 💪🏼 added to the knowledge bank IIIIIIIIITS JONni
@MThomas92
2 жыл бұрын
OMG - thank you so much for this video. i have had the most difficult time the last few years with diet. and now it turns out i was taking EXTREME measures in my calorie intake... i went from fasting 16hours a day and taking blade 2x a day dropped from 215 to 175 (120days) then took entirely TOO much time off (2 years) from fitness and it all came back 100% fat regain and i am having an absolute BEAR of a time trying to readapt my diet and lose the fat again. i had no idea about calories in this way, and ive never heard anything like this before. i can also highly confirm that blade works, been using it on and off for years. it is 100% effective, and FOR SURE controls appetite, VERY WELL
@cane597
2 жыл бұрын
Love the effort into your videos man!
@anthonycarreira8045
2 жыл бұрын
For me, I’m an easy gainer, but lower cals required to drop weight. I’m 195 and I can bulk at 2,600 or so. I have to cut at around 2,200-2,400 to drop 1-2 pounds per week.
@ianchambers37
2 жыл бұрын
same for me here although I'm at a higher weight currently.
@Firetracks
3 ай бұрын
Thanks fam! Good video! 🤘🏾💪🏾
@richardgrenci8254
2 жыл бұрын
thanks, you are talking right to me I have gone from 265 to 227 and have been slowing on my weight loss I want to keep losing but not at a crazy rate. I usually try to average 2000 calories while doing 15 minute cardio warm-ups and 60 minute weights and 10 minute ab/stretching. I am losing but feeling sluggish in my workouts now. Will try to up my calorie intake to 10-13 times my desired weight of 215
@jbsurio4709
2 жыл бұрын
the way you explained this makes everything easy, thanks a lot!
@M1keDaly
Жыл бұрын
Really wish Id have saw this video when I started dieting a month ago. It makes so much sense to me. Its been a chore trying to get my calorie intake dialed in so I'm not drooping more than 2 pounds a week. I'm going to give these tips a shot.
@TheBloodGospel
2 жыл бұрын
Went from 5’9” 215 40% body fat eating (1700-2200 cal) to loose weight and had good energy because of all my fat stores 175 14% body fat (2900 cal) had to raise my calories because I couldn’t function or recover 180 14% Maingaining (3700 cal) kept raising my calories until I had enough energy to workout / do my job well / do things with my family rather than sit down and watch The thing about raising your calories is that you end up finding ways to expend it, you’ll fidget more or do more things around the house or finally do a chore that you would put off if you were in a deficit etc.
@TheDaredevil27
2 жыл бұрын
Thank you for this. I had hit a brick wall and was worried about calorie increments. I feel so much better now
@vandamsabu
2 жыл бұрын
Been stuck at 260lbs for a long time, like 4 months. I kept adding exercise or cardio, or slashing calories. For the past 2 months I have been eating about 1900-2200 calories a day, getting about 10k steps in, and working out 6 days a week. Scale has barely moved in the past 4 months, it'll maybe move 2lbs up or down. Gonna try to go with the x13 bodyweight and cross my fingers and hope for a miracle.
@joeskintone9752
2 жыл бұрын
Same shit gone from 305 to 265 in like 2.5 month's, and now stuck for over 6 months, +- 4lbs and still no progress. I blame all that stress from news like war, crysis, ect. But i still be trying, hope you too. We will do that.
@situn4377
2 жыл бұрын
A big shoutout to you Jonni for the exceptional knowledge and experience you are sharing...I started following you a few months ago, and have always found value in your content. Love from India 🇮🇳
@corinneyoung6029
2 жыл бұрын
Jonni this video shows off the rock star 🌟 and fire behind your coaching! Love it thank you!!!!
@JonniShreve
2 жыл бұрын
Thank you Corinne!! 🙏🏾🙏🏾🙏🏾
@yoolssouvenirs
2 жыл бұрын
Thanks you for the info! I'm in this stage right now that is afraid to add calories. Very glad to come across this video.
@sense321
4 ай бұрын
i needed to hear this thanks 👍
@aesop730
2 жыл бұрын
Gas breakdown was perfect.💯
@mixedotaku2481
2 жыл бұрын
Never heard of the 10/13/15, but I like it!!
@niwozawa
2 жыл бұрын
I have an awful habit of crash dieting and trying to hold it for 8 or so months, so this video really good as the last time I did that I ended up stripping some muscle off of me while still being fat. I've been thinking of how to go about my diet for optimal results and never thought about it this way and am looking forward to how my body composition changes from here
@jcas7489
2 жыл бұрын
Man I needed this. Thank you !
@oxSmoothxo
2 жыл бұрын
Ive been slowly reverse dieting for a while, from 1500 up to 2050, scared of doing so each increment, this was good info bc now I can stop being fearful and slowly keep adding 🤞🏼
@hilgyjr1
Жыл бұрын
I needed to hear this.
@coolgainz9307
2 жыл бұрын
I do agree cause calories is used for energy and if you don’t eat enough calories then yes not only your NEAT goes down and won’t be able to burn as much calories but also you are starving yourself which is a worse thing to lose fat and yes fat stores energy into your body so yeah it’s a good idea to up your calories a little bit more so you can be a proper deficit rather than improper
@reign4795
2 жыл бұрын
You give really good training advice. Love your videos.
@DizGuys
4 ай бұрын
We don’t need our brain to think, we need more biceps 😅😅😅 Great post, as always. ❤this channel
@dorty6217
2 жыл бұрын
Awesome info as always thank you for making it simple easy to understand.
@andredandridge9941
2 жыл бұрын
Damn.. you just simplified this so easily for me. I don’t usually comment on vids. But this one I had to because everything you’ve touched on I’m experiencing. I’m 40, start weight was 225, got down to 208, and I’m stuck here for several weeks and I realized I’m not taking enough calories but ramping up my activity through cardio and training. 🤦🏾♂️. Love the 15-13-10.. I’m definitely doing 10x or below. Thanks for the clarification 🙌🏾✌🏾
@Mandalore3
2 жыл бұрын
Is it helping?
@robertbates9948
2 жыл бұрын
Thanks Jonni, awesome video!!!
@boom76
Жыл бұрын
Thx Jonni i Playback 0.5x to understand something better ....and i died laughing :))) jonni sounds drunk, sooo funny
@herrnerdmeyer3638
2 жыл бұрын
Thank you, I am really at a rough spot. I am at 150pounds and that’s where I stop loosing weight for the past years. I don’t get much higher than that, I seem to stop gaining at 154 pounds. But this time, I did everything. I tracked calories, including weighting EVERYTHING. I didn’t break deficit once, at 1850 kcal. I did that for 8 weeks and I have lost just one pound. I am a little hungry, but not a lot. But today I felt like, I am regenerating too slowly to continue my normal training and I just had a deload week. I just don’t know what to do. I will raise calories for a few weeks and see what happens.
@isaacgrier8679
2 жыл бұрын
This has been fantastic 👏 it explains a for me.
@Dontdoit_
2 жыл бұрын
Man’s was in a Geo Metro with the 5 mile metaphor lol na great Info as usual
@S1RCH
2 жыл бұрын
Lol bruh….. I love how you explain shit. You smart and funny. Thank you for keeping it 💯
@jamesparris4767
2 жыл бұрын
Bro that nap at 3:15 though 😭
@darylcrosby3023
2 жыл бұрын
Great video my guy. Super easy to use. I hope you do one on bulking,.
@roguehut6184
2 жыл бұрын
What an amazing informational video. Thank you for explaining CICO in basically CICO for Dummies.
@MorTphyr
Жыл бұрын
Really good advise as always
@joshuahunter7871
2 жыл бұрын
Appreciate this video
@Bk2.Kantrell
2 жыл бұрын
Great video I needed to hear this!
@functionalaestheticse.c.8953
2 жыл бұрын
Great information.
@mauriceshelton9174
2 жыл бұрын
I needed this.Thanks
@matthewwhite876
2 жыл бұрын
I think andrew huberman argued this aswell against people who often push the narrative because of body adaptation for example I have eaten 1 meal a day for 10yrs and I'm 220lbs (5,9' and 35yrs old) not many people can eat 1 meal a day and maintain that working in construction and going to the gym 5days a week but it's an adaptation that our body isn't given credit for. It's shows the level of manipulation you can go to on caloric intake to lose weight, gain weight, build muscle or lean out. It's far more intricate than people think
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