how to make a CALORIE DEFICIT to GET SHREDDED EASY | my full MEAL & WORKOUT SCHEDULE ‍

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love you all and thanks for the ongoing support🫶🏼🧸

Great video

do you ever do sprints to assist in burning fat or is it mainly moderate steady state?

Okay somebody let know if I am right, my Apple Watch says that my total calories burned were 3415 so to get my deficit I need to take 500 form that correct?

Really appreciate the production quality ❤ Keep going 🙌🏻

Bryan, I am a fan of your page and I’ve watched May of your videos. I’ve been on a fitness journey, however I was sidelined with a SEVERE case of Vertigo, which I still have. Once I’m cleared to train again, I want to fallow your blueprint to some degree to see how low I can drop my fat percentage. Right now I’m at 17% and I’d like to get down to about 12%. 🤞🏾

Can someone explain what he means by 500 deficit per week? Does he mean 500 less calories in an entire week, or 500 less calories every day per week?

Im still confused as when im working out how many calories I should be trying to burn in my workouts. My total calories is around 2200 and burning 300-500 calories during my workout will be at 1800 calories total for the day... so that means ill be in a deficit? Im just confused a bit lol

Is it worth to buy My fitness pall premium? Or you just used the free version ?

Steps 1. Google calorie calculator and find your Bmr calories. 2. Subtract 500 from that number to find out the calories you need in order to lose 1lb per week on average. 3. Walk 10k steps to burn another 500 cals/day or lift for 1.25 hours vigorously. That's 2 lbs lost peer week.

Hey there, I have quick question.. If you burned 3500 kcal in total (bmr+active) why you eat 2200 kcal? Shouldn't you be eating 3000kcal to stay in 500 kcal deficit? Even tho applewatch are not 100% accurated but still that is massive difference. Thanks for answer!

Hey bro can you make a video on aprox. How many calories you burn during a 16hr fast from sleep to when you have your first meal? You can google all day but it’s not so clear and also explain what a calorie deficit is applied to your life it’s kinda vague. Thanks! Good luck and thanks for the inspiration🤙

Thank you for advice 👍 bro and I already appreciate it

my god the end of this video gave me anxiety, it was like listening to my 3 year old try to tell me a long story lmao

Ok… so I am not trying to lose “weight”. I am trying to lose body fat but also gain muscle. So I am having a hard time figuring out if I should be in a deficit or not. Need to eat enough to grow muscle but little enough to shed fat. Any thoughts?

Hey Bryan how much do you usually burn during an hour of weightlifting?

MyFitnessPal sucks. Use Lifesum instead

Can anyone help me find out how much I should eat on a calorie deficit

This guy is ripped. Got a nice program too

500 kcal deficit per week?

Noice

Do you mean 500 calories total per week or a calorie deficit of 500 per day?

last part is the best

Calorie deficit without aas is suicide

This video makes my fasting so much better bro! Keep them coming!!!

Hey Bryan,
After watching some of your videos about calorie deficit and Apple Watch and my fitness pal have to ask.
Are you taking the calories aloud to eat from PAL or from your total calories from the Apple Watch fitness app then subtracting the 500-800 calories for a deficit? I just see Pal is telling my my allowed calories per day but it doesn’t not take into account the active calories on my watch that were accumulated outside of a “workout”
Any help would be awesome!

My problem is I'm going to have to workout before I take my kids to school and go to work

How do you track meals from restaurants/takeouts? I go every day with my team for a lunch / daily menu and I find it superhard to track it with MyFitnessPal. Any ideas?

Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.

Come and live in the UK, you'll automatically have a calorie deficit because the food prices have rocketed... bring money!!!

Try Ramadan,best fasting ever.

Don’t download fitness pal imo cuz they’re money hungry grubbers. Lose it is much better

Thanks Sir. Castillo for keeping it real. great content, full of valuable info. I really appreciated.

Awesome video, your production quality is amazing - and the audio of that Shure SMB7 is sooo damn crisp🤤 PS. Bloopers had me dying. Been doing YT videos for years and could totally feel the pain😂 Keep up the great work!

Can you make a video of what supplements and protein you take daily or weekly?

Bonjour from France... Great video... When in deficit ex 500 cal, does this include the 10% adjustment per your watch (video 5 mo ago) + 500 cal or simply deduct the 500 cal ex... Merci

Thank you for keeping the bloopers in at the end. I suffer from stuttering and it’s good to know that if I wanted to do something similar with videography that I can edit out a lot of my imperfections. Great video

Something I’m confused about

I work a very physical job, constantly moving and lifting from about 4am - 4pm/5 days a week. Do I take the calories out from this job and add it to my caloric intake “maintenance” to find my true maintain?

I'm 316lbs 5'10" and I'm listening I'm very strong and carry my weigh deceptively but wanna lean out

What’s your sleep schedule looking like?

Bryan. I don’t have a watch that tracks how many calories I burn. Is there any online tool that I could input my information into to get what calories I need so I can figure out a deficit?

I wake up at 4:45am, eat an apple and some PBFit powder and do Tonal for about 45 mins. Then shower and off to work.

I do this 5 days a week plus about 6 miles of walking a week. I am 5’ 9” and about 195. I only carry weight in midsection so I am not shooting for a certain weight but more a look.

I normally stay to 1600 calories a day and try to eat protein. Not even sure if this calorie range is to little or what. I appreciate any advice!!

I don’t know why but I am a guy who resists subscribing a lot 😂. But every time I watch the last part of one of your videos where you share your struggles and remind me the effort you have put in I feel myself bad. I really liked that approach to get more subscribers (assuming that is your intention). That feels much more natural than saying ‘I have spent so much time and effort so please subscribe’ all the time.

So, I am leaving that comment to alleviate my bad feelings instead of subscribing. I am not that easy 😈😂

Great video. Just remember this(to the people losing weight). This journey is yours. No point in burning 400 calories each day for 2 months and then going back to normal. It’s not a race. Your time will come. Trust in the process. Fall in love with the process. One day at a time. Take your body as a game character who has to go through rigorous practice to be the best version of itself, but enjoy it.

Can you explain in detail the deficit calcs? For example, if my daily resting/maintenance caloric intake should be 2200 calories, but I burn 500 per day..do I set me caloric intake at 1700 calories per day or 1200? Love the vids, TIA

Can you do a video of protein foods