30 Day Shred Challenge: How To Lose Weight Quickly | WEEK 1

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.

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Could I follow this macro formula for 6-8weeks?

If I do the math on wanting to be 170 lbs... 144g protein, 127g carbs, 51g fat = 1543 calories per day. Seems crazy low to me?

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!

Hey, Magnus, I got your app but I can't find this sort of stuff on there. Does it have a macro calculator, meal plans, etc? Kinda having a hard time navigating it to be honest.

Did anyone see how that lady sliced up the avocado?

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.

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.

So do we count calories?

I’m up for this challenge!

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 :)

Ik i love the video but what do you do give 1 day of workouts a week not quit sure what to do

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.

What is the name of your app? Magnus what?

Great video 🌸!

What's the name of the app on the appstore

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!

Hi, you mentioned how to calculate the 3 categories for macros. How about total calorie intake goal?

The 2 days off, do they need to be consecutive?

Thank you Magnus 👍👍👍👍👍

Wow! The air squat and side shuffle totaly slayed me. Thanks for a great program. Hälsa frun från mig :)

SO, are there variations/ exercises for knee issues? I was injured in Iraq and can't squat, I have no cartilage in my knees.

What is your app name?

Magnus, you said goal body weight in the formula but then used existing body weight. I'm 250 now, I'd like to lose 50. Should I calculate for 200 or 250?

Woah 5 days gym? Damn that’s tough

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 👍

Those macros had me at an incredibly low calorie amount. 😬😳 745 a day calorie deficit just to lose 2lbs.

How do you calculate the calories to eat that will put you in a deficit?

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’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.

What brand is your t-shirt ?

Considering that 200lbs is approximately equal to 90.7kg, the macros calculated using the kg method results in about 30 calories less in a diet than the lbs method (by measuring macro calories using the atwater method). I would think using the factors of 1.88 for protein, 1.66 for carbs, and 0.67 for fats would more closely equal the same ratios in kg as you would get in lbs.

What’s the app called

I disagree with his macro theory, carbs should only be vegetables and should be

Hi Magnus! I got confused. For calculating macros, is it the goal weight or current actual weight?

Looks awesome. Quick question though - might have missed it in the video but for how long do you do the 30 seconds on/off sprints?

I can never visualize how big a gram is since I grew up with oz.

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

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.

Hey Mangus, I havent looked at your app yet but do you include diets for women with PCOS? My wife has a condition in which she has insulin resistance and I struggle to find her good work outs and diets for her to lose weight.

this 5x meals a day seems a preference since IF or OMAD can achieve same results

Starting today.....thank you so much.

You are Awesome Magnus!🙏💯

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!

Who the fucks cuts an Avocado like that.

With those calcs I would only be eating 1.5k calories 😅 I'm 190 cm weighing 82kg wanting to go to 75kg to lose the visceral fat below my belly button

Who else skipped the video when he said it was leg day?