Check out my client Alex’s transformation where he put on a whole bunch of muscle
How do you get to 5 percent body fat without counting calories and macros? Is it even possible to get to such a low body fat without meticulously tracking every last thing that you’re eating?
In today’s video, I’m not only going to give you an honest answer to this question but I’m also going to tell you exactly how to get lean and shredded without always having to track every last calorie.
In order to do this, you have to first make sure that you understand what food constitutes as a carb and what counts as protein and what counts as fat.
You have to have this basic understanding to be able to track without tracking. Because keep in mind even when you’re not counting calories
it doesn’t mean that you’re just burning body fat by eating whatever food in whatever quantities you want.
This isn’t a magic cheat code, you still have to have a rough idea of how much you’re taking in, in one day.
One way to do this is to use your hands to portion out your food. For the average person, you’re going to need about four to five Palms of protein per day.
If you weigh a lot like over 250 pounds you may need all the way up to six or seven Palms of protein per day.
Keep in mind that if you have a protein shake that’s going to count as one of your palms of protein.
Using this same method, for carbs when trying to burn fat, you want to have about 3 to 6 cupped hands of carbs for the day.
This number can go all the way up to eight cupped hands of carbs if your in the high 200’s or above.
For veggies, you would want to have about 3 to 4 fists per day and try to stick to mostly green vegetables while staying away from the starchy ones.
Lastly For your fats as long as your not taking a ketogenic approach you want to have about 2 to 4 tablespoons of fat for the day.
If you wanted to take more of that ketogenic approach you would cut out the carbs and double or triple your fat allotment.
Keep in mind that these are General guidelines that’ll apply to most people and luckily since we’re using our hands to measure the food, usually hand size will correlate with your weight.
However, there’s no way that I can tell you exactly how much you need because everybody is different so it’s gonna take you some trial and error.
For example, If you feel a little sluggish and tired you might want to throw in some extra carbs and fats for one day.
Also, keep in mind you could spread Those portions out however you want throughout your day.
So if you want to have 5 palms of protein in one meal go for it or if you want to have one Palm 5 times a day go for it.
It’s not going to make that much of a difference at the end of the day. To speed up the fat burning process
even more without counting calories, you can throw in some no carb days where all your other macronutrient measurements stay the same but you just cut out carbs for the day.
And you could just throw two or three of those no carb days in for the week. Another route you could take that many superstitious people are terrified of, is you can do an alternate day fast here and there.
And that would be just eating significantly less food or if you can… no food at all one or two days a week.
I personally prefer on these days to have one or two lean sources of protein to curb my appetite and keep my body from sacrificing lean tissue,
but that would be it for that day. If you’re already portioning out your meals and you’re throwing in a couple of days where you fast your body is going to have no choice but to pull from fat stores for energy.
The last time that I did a modeling gig I didn’t count calories or macros at all and honestly the biggest reason…
why I was able to get away with that was because I’ve counted calories so many times that I now can feel when I need some more carbs.
or when I need to cut back on carbs to burn some extra fat. Or when I’m cutting and I start to feel lousy I might throw in some extra fats for the day and I’ll do the same if my joints are starting to hurt during a cut.
This last time I only ate two meals a day. My first meal would have like two to three Palms of fatty protein such as salmon with about 3 To 6 cupped hands of brown rice for the carbs and one fist of green vegetables like cooked spinach and a drizzle of olive oil for fat.
And then my second meal would be two to three palms of lean protein like chicken breast or cod with 1 to 2 fists of veggies with some garlic and another tiny bit of olive oil.
So no carbs in that meal. And that’s pretty much all I did to get really really ripped up for that photo shoot.
Again keep in mind that I weigh 200 pounds so if you follow the same exact diet but you weigh a hundred pounds you might gain weight.
The goal is to learn how to not have to track your calories and macros and get effortless results and….
I know it sounds kind of backward but to actually be able to perfect this you have to become more aware of the number of calories and macros in all the various different foods you eat.
And honestly I know you guys are going to hate this answer but the best way above all to do this is to spend a period of time actually tracking all your calories and macros.
Now, this doesn’t mean that you’re gonna be tracking your calories and macros forever but a lot of people want to not track their calories and macros and they don’t even know what a macro really is.
If you don’t know that rice is more of a carbohydrate and chicken breast is more of a protein source and you’ve never portioned out your food and….
you never actually looked at nutrition labels of the different foods you eat then you don’t have any ground to stand on to even begin.
So this is a necessary thing to do…it’s kind of a catch-22 but after tracking your calories and…
your macronutrients for just six weeks you’ll start to understand the basics of what a carb is and what counts as protein and what counts as a fat and about how much is in each food item.
You’ll understand if your chosen carb source is a high-carb carbohydrate or lower carb carbohydrate.
Is it a mix of fat and protein or is it just a lean protein source. The only way you could know this information is by spending that period of time tracking.
And again the period of time that I recommend is about 6 weeks. If you’ve already tracked in the past then you can go straight to using your hands to portion out your food and you can listen to your body and make adjustments over time.
Now if I was trying to drop as low as 5% without having to track or calculate my calories every day.
I would go about this by not having much Variety in my diet. To get to such a low body fat percentage your diet has to be close to perfect.
So I would get all my numbers figured out for the diet before I even started and then just stick to the same Foods every week.
This way I would know that I’m staying in the proper calorie and macro ranges without tracking.
By limiting variety you can have similar meals every week without having to bust out the scale or the calculator.
Unfortunately, there’s no magic to this. So again just to recap in order to not have to track your calories:
One, you want to spend a portion of time actually tracking calories and reading nutrition labels… this portion of time should be at least 6 weeks long…
Two, you want to use your hands to eyeball your portions without busting out the scale.
Three you want to limit variety in your diet to keep things simple and this leads to more of an established daily diet structure.
And four you need to be in tune with your body from prior practice so you know when you can throw in some fasting or some no carb days or when you need to add some fats and carbs to recover.
So that’s it I really hope this video has helped you out. If you enjoyed these tips make sure you leave it a big thumbs up comment below And I hope to see you soon.