The Weight Loss Academy with Zach Vago 👨‍🏫

This is on a scale of 100g, NOT A NORMAL SERVING SIZE! 1. 2. 3. 4. 5. Tofu

You CANNOT properly track macros, if not measuring foods with a scale.

A prospect I helped for free was talking about how she KNOWS that muscle weighs more than fat, and it triggered me that I need to debunk this myth asap! I hate the spread of misinformation in the weight loss industry.

Protein to calorie ratio is literally the ONLY thing you need to look at when looking at nutrition labels and dictating whether a food source is one that you should invest into or not. Protein sources should at minimal be upwards of 40% of total calories coming from protein. Take protein grams, multiply by 4, then divide that number by calories..

Notes: 1,400 40% Protein :560 Calories / 4 = 140g P 30% Carbs: 420 Calories / 4 = 105g C 30% Fat:420 Calories / 9 = 1 = 47g F 1gP = 4 Calories 1gC = 4 Calories 1gF = 9 Calories 9 = 4 = 36/190 = 19% 23 x 4 = 92 calories 92/210 = 44%

Step-by-step guide using science/math to see how much weight you want to lose in a week, and then calculating what type of calorie deficit you need to follow to make that happen.

Step 1 -> ########## Step 2 -> ### ## ###

It's a shame, all of the people who swear by calories in calories out always end up coming to me and asking for help... Macros are a HUGE game changer to keeping your metabolism from crashing.

PURELY Calories In Calories OUT! Sure, there are benefits to timing your eating windows to make being in a calorie deficit easier for you, but lets say you work a 15 hour shift, eating a 900 calorie meal after that before bed isn't going to make you gain weight. All it boils down to is that you follow your calorie deficit, sure there are benefits to not eating too late at night such as having...

This is literally the ONLY thing you need to be doing, above all else, please just track your food... If you can't measure your intake, how do you expect to lose weight? Are you just going to assume you are in a deficit, are you just going to assume the weight is going to come off?!

The ONLY action you need to take to lose weight, is to be in a calorie deficit. Sure physical activity helps, BUT the ONLY thing it boils down to is not intaking too many calories for your body to store fat. You can diet, without working out, and lose weight. BUT You CAN workout, without dieting, AND NOT LOSE WEIGHT!

The topics we discuss are 1. BMR 2. Calorie Deficit 3. Eating Windows 4. Training Methods 5. Macros 6. Plateau Solutions

Hi everyone! Long story short, I grew up playing video games with Melvin over a decade ago. He lost way over 100 lbs, but unfortunately gained it back and now is back to the killer mindset of going to kill this project. Melvin is one of the most motivational human beings that I have ever interacted with, and I am SO blessed to be able to have access to him.

Special guest Caila is a busy mom who has been struggling with losing weight after having 2 kids and reaching the 30-year-YOUNG range. I am blessed to have had the opportunity to help guide Caila in the right direction against "anything in moderation" which leads her to starvation / fighting hunger cravings / and has her kids asking why she isn't eating normal amounts of food! Thank...

1. BMR ~ Use a calculator and ONLY use the BMR number, do not take one of the numbers that accounts for physical activity 2. Calorie Deficit~ Subtract 500-1,000 calories from your BMR. The more obese you are, the steeper your calorie deficit should be (in others words the more you should subtract) PLEASE DO NOT ADD PHYSICAL ACTIVITY BACK TO YOUR DEFICIT. Activity levels do NOT give you more calori...

The BEST foods to help keep you full for longer, which makes dieting extremely easy!

These foods are absorbed FAST to give you some major energy during your workouts, best gains for muscle building!

Does it work? Science behind it. How to effectively use it.

How to 1. Train Optimally 2. Diet Properly 3. Not Lose Too Much Too Quick

Motivation = Results If your results are lacking, then that is why your motivation is weakened. Enhance your process of losing weight, and get better results. That will motivate you enough to keep going until this becomes a normal lifestyle for you, chase results at the beginning!