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00:00y'all when it come to weight loss when it come to a lot of people favorite snack is yogurt
00:04for good reason high protein you know you can have different types lower calories
00:09yada yada yada tastes real good blah blah blah but the two titans that i'm looking at right now
00:16when it comes to weight loss in the yogurt game when it comes to calories in the yogurt game
00:22how can i say we got the greek low-fat yogurt this one is called too good
00:30this one is dan and light fit we clashing these two and i got a few other yogurts in the
00:36refrigerator
00:36so i'm gonna go ahead and probably throw those in as a bonus you know i'm saying but i'm gonna
00:41show
00:41you which one i'm picking and why this is they're both 80 calories 12 grams of protein they're both
00:5112 grams of protein this has three carbs matter of fact always tell people man watch look at the
00:57nutritional facts so why am i looking at the front let's look at the back all right the nutritional
01:02facts always look at your nutrition facts no matter what you're eating if you're trying to be fit look
01:08at your nutrition facts even if you don't understand it yet start learning you have to start looking
01:14to start learning you have to start you got to take that first step you know i'm saying but they're
01:20identical on certain things but i'm gonna show you what they're not calories both 80 they're identical
01:25total fat zero for the danny um two grams of fat for the greek i'm not i'm not afraid of
01:35fat that
01:36doesn't bother me at all especially just two grams you need fat in your diet eight grams of carbohydrate
01:42for the danny um three grams of carbohydrate for the uh two two whatever too good but the calories are
01:55the
01:55same this is why i'm picking i'm gonna show you what i'm picking protein same um 12 and 12 but
02:01the taste
02:04the taste of this it ain't bad but it ain't good in my opinion this is all my opinion i
02:10ain't telling
02:10nobody what to do what to buy or none of that this is my opinion you know i'm saying the
02:15danny i had one
02:18of these yesterday and it was delicious so for the same calories the same protein where i only count
02:25my protein in my um my protein in my overall calories yes carbs matter yes fats matter but at
02:32the end of the day a lot of people be trying to shoot for low body low fat because they
02:37they correlate
02:37fat with fat if i eat fat i'm gonna get fat no you need fat for your hormone produce production
02:44especially if you're a lifter and you're a guy regardless if you're a guy girl whatever if
02:50you're a lifter or not you need fat in your diet all right it's the calories just the overall calories
02:56yes fat is calories out of all the carbs out of all the um macronutrients fat is the most caloric
03:04dense
03:04there's nine calories to each gram of fat there's four calories to each gram of protein and four
03:12calories to each gram of carb no matter what you're eating right you got healthy food you got
03:18non-healthy food whatever i don't really villainize food i try to eat healthy but i eat a little dirty
03:23too but i'm counting my overall calories i'm trying not to go over my daily calorie amount so they have
03:31the same calories but i i my my opinion you need to enjoy your diet some kind of way to
03:39stick to it
03:40especially if you're trying to make it a lifestyle now if you're just trying to get fit for a certain
03:44date and then you know it don't matter after that date then then do it any way you want to
03:49do it
03:50but if you want to stay fit for the rest of your life you're going to suffer for the rest
03:55of your
03:55life i'm not saying if you eat this you're suffering but i'm saying i want to eat something
03:59like this if i'm eating this pb2 instead of peanut butter this pb2 don't taste as good as peanut butter
04:05you know what i'm saying but if they're the same amount of calories and this one tastes way better
04:10and they're the same amount of protein i'm rolling with the dana dana tastes way better so
04:17can we throw in some other yogurts i said that never mind i mean i do got this yoplait
04:21but the nutritional facts are on the box i don't have a box anymore and i thought i had some
04:26chobani
04:27but chobani and yoplait um have like double the calories these these ones do i think chobani is like
04:36120 110 to 140 and in between these right here probably 150 160 and they don't have as much
04:42protein so you know i'm saying you're trying to have a high protein diet you want to take the
04:48higher protein option and if you're trying to have lower calories you want to have a lower calorie
04:52option so for me it's one of these two you know what i'm saying if they don't i'm this would
04:58be my
04:58go-to this would be my backup if they got the debt if they don't have the dana and they
05:03got the
05:03two good i'm rolling with the two good you know what i'm saying and there's other yogurts i mean
05:08i got a whole video about that i'm gonna link it below matter of fact but i'm gonna show you
05:12what i'm eating before i go to the gym because it's about eight something now and uh i'm gonna hit
05:18the gym at two o'clock in the morning i'm gonna be diet i'm gonna feed myself then i'm gonna
05:22be
05:23digested hours later hit the gym not hungry but not full either you see what i'm saying so you
05:29gotta give yourself the amount of time matter what you comfortable with some people are cool
05:33with working out a full stomach i used to be but nah i think it's more optimal to to work
05:39out
05:40not an empty stomach yeah you can work out faster i've done that i had great workouts faster i used
05:45to do it i used to exclusively work out faster so i know you know what i'm saying i've been
05:50doing this
05:51for years so i i've pretty much done everything you can think of you know what i'm saying so i
05:56don't need
05:56no uh help help one more cup but yeah man let me show you my meals all right y'all
06:03i'm gonna show
06:03y'all that i do not be starving myself when i'm on a diet i lost probably almost 35 pounds
06:09this year
06:10i tell people all the time stop starving yourself for a diet okay i got a whole pan of um
06:16ground turkey
06:18i'm gonna show you what else but listen to please starve yourself for a diet you might lose 5 10
06:2415 pounds
06:25really fast then that's all you lose a lot of people if you can relate then this video is for
06:31you
06:31you know what i'm saying at the end of the day um you know every you don't have to have
06:36my exact food
06:37choices or the exact amounts i'm a i'm a lifter so i need a way higher amount of protein than
06:42you
06:43i need more calories than you i'm at what 2200 calories right now which i was at 3200
06:51at the end of my book do this video like this i just thought of it okay this is baby
06:55spinach
06:55the whole big old thing but it ain't about that it's vegetables you eat a lot of vegetables you eat
07:02in volume as vegetables are unhealthy and all that you know you got your micronutrients and your
07:08macronutrients your macron protein fat carbs pro nutrients are like vitamins minerals fiber
07:16things like that you know what i'm saying but um also doing this mixed vegetables a lot of people
07:21be like you know you watch my videos and be like it's the same meal like last time dude that's
07:26the
07:27key you know it's cool to switch up meals and all that but the easiest way to stick to your
07:33diet
07:34is to pretty much eat the same thing all the time yes it gets boring you can flavor it season
07:39it
07:39different ways um watch your sodium don't seize over season don't oversauce either though oversaucing
07:47is worse than overseas because the calories are the culprit you gotta remember that and i just said
07:52that in a video before but uh this again i always say this man look 30 calories per serving there's
07:5822
07:58servings what's 32 what's 30 times 22 i'm not going to eat the whole bag but if i did that's
08:07how many
08:07calories i'll be i'm shooting for 2200 calories a day the average american i don't know how much i
08:15believe it but i believe it they say the average american usually eats like 3600 calories a day
08:21and don't even know it because most people don't count for calories you know what i'm saying
08:25counting your calories doesn't mean just one meal it's what you eat in that day from the first time
08:32you eat to the last time you eat in the middle all that all that added up together that's your
08:36daily
08:36calorie amount you know what i'm saying but this is actually my pre-workout meal it's like eight
08:42o'clock right now i'm trying to uh work out at two o'clock in the morning a lot of
08:46people see these
08:47packages oh you eat out of package for convenience and this and that third at the end of the day
08:51i eat
08:52what i want and i still lose weight why because i stick under my calories yes sodium this nanitar drink
08:59a
09:00bunch of water you'd be good it'd be aight too high sodium is bad but guess what's worse than too
09:05high
09:05sodium too low sodium so let's look at the calories on this rice pretty high 340 calories um of course
09:14it's carbs do not be scared of carbs if your carbs if your calories period especially your carbs
09:22are too low i have high carb days i do low carb days i kind of like carb cycle um
09:29depending on
09:31what i'm trying to do this is a workout day i'm about to go and hit the gym trying to
09:35hit it hard
09:35only weigh 175 pounds so if i'm trying to bench like 275 which is 100 pounds over my body weight
09:44i need energy you know um i'm not going for my max bench my max bench was 365 i would
09:52die under that
09:52right now i'm trying to go lots of you this right here 110 calories per two serving so if i
09:59eat the
09:59whole thing i mean 220 calories so i don't even know if i'm gonna eat this whole meal i'm gonna
10:06eat
10:06until i'm satisfied depends how satisfied i am i might have a banana i might have a peanut butter and
10:12jelly
10:12sandwich i got high calorie food i got low calorie food this bread right here i found was 40 calories
10:18per slice
10:20so if i had two slices just from the bread alone i'm only eating 80 calories which is the average
10:25of
10:26one slice on a regular bread right i had this 45 calorie um bread also um i'm not gonna eat
10:33it all at
10:33once i'm not gonna eat the whole i'm gonna eat all of this you know i'm saying i'm probably gonna
10:37have
10:37a sandwich or two peanut butter and jelly but let me show you my peanut butter and
10:42these jellies right here you would think they're the same jelly welch's natural concord grapes bread
10:47welch's natural concord grapes bread this is spoonable in a jar whatever this is squeezable
10:54you would think it's the same stuff look no let me show you i'm gonna get into the peanut butter
10:59next
10:59we about to get into these calories man i'm telling you um i tell people always look at the back
11:05look at
11:05the nutritional facts this is 40 calories which ain't bad for some jelly right this is 30 calories
11:14you might i think it's just because it's watery more but still like
11:20counter calories regardless you know oh that's better because it's less water whatever i mean at the end of
11:26the day if you're trying to lose weight and you're trying to change your body you gotta cut calories yes
11:32i have
11:32high calorie things i have low calorie things why um depending on what i'm doing i usually do lower
11:39calorie at night um but i'm not using either one of these jellies right here why because i found
11:46something else found something else 20 calories reduced sugar i don't know how it tastes yet this is the first
11:57i had it i don't think it's gonna taste as good but always look for the lower calorie option that
12:04way
12:04okay let's say i wanted to eat more food i can eat more food and fill up and still have
12:11lower calories
12:12than somebody who's eating higher calorie things and and not being full and binging and you know what i'm
12:26in think about all right my meat's still cooking about two-thirds of the way done how done you like
12:33your meat whatever it's all your preference i'm gonna get mine done because i don't like raw meat
12:37now my um veggies in the microwave but let me show you this peanut butter real quick all right 180
12:44calories
12:45190 calories might not seem like a big difference but that's per two tablespoons right
12:51i like mine with a lot of peanut butter and a lot of jelly i like a lot of peanut
12:55butter and jelly
12:56in my peanut butter and jelly sandwich so i'm gonna eat way more than 190 i'm probably gonna almost
13:00double that so saving that 10 calories is what saving actually way more than 10 calories calories are just
13:07like money pennies add up to a dollar same thing but also saving money on this right quick great value
13:15this is natural this just seems better might be better in certain ways but i'm only looking at the
13:20calories um saved a few pennies this tastes better way better yeah i agree but this ain't bad but if
13:28i
13:29barely have any calories left i won't have either let me show you what i will have i will have
13:34the pb2
13:34which is compared to regular peanut butter it's not bad but compared to regular peanut butter is disgusting
13:42this stuff is not 90 less of fat look at the calories though 60 compared to 180 and 190
13:5060 this is less than half of the calories yeah you gotta count your calories there you gotta set
13:58have you got to sacrifice flavor okay for instance i will only use this like let's say i'm eating it
14:04at
14:04end of the day right i'm shooting for 2200 calories right if if i'm like at 18 19 20 21
14:1522 i only got 400
14:16calories left i'm not gonna have a peanut butter and jelly sandwich with the peanut butter and the jelly
14:21that i like i'm gonna have a low calorie bread i'm gonna have a pb2 and i'm gonna have the
14:27lower calorie
14:28jelly you know what i'm saying i eat them all it's just which ones i can eat you gotta it's
14:34a mat
14:35it's all a numbers game and don't just go with 2200 calories because that's what i'm eating i was at
14:403200 calories now i'm at 22. i did that thousand calories i didn't just drop it drastically at once
14:47i checked the scale i went from 3200 calories to 3000 calories i checked the scale every day
14:53my body weight i checked the scale every way stop being scared of the scale um check the scale every
15:00day to see if my weight was moving i'm losing i'm shooting for a pound and a half to two
15:06pounds a week
15:07you don't want to lose too fast you hit that brick wall you hit that plateau you start losing muscle
15:12there's so many bad things about trying to rush your weight loss let me show you the meal though the
15:18meal
15:18yo it's getting cooked all right the meat getting a little bit more done i'ma add let me show you
15:26what i'm gonna add real quick add me some yellow mustard watch your calories man a lot of people
15:33will add a sauce they got like 100 calories or 80 calories count your sauces this says zero calories
15:41now mind you they can round up or round down when they um they're allowed to do that so a
15:47lot of
15:47things that say zero calories will it be like four calories or something like that but it's way better
15:52than 80 calories also a little bit is tabasco sauce which is also rounded down to zero calories that
16:00actually zero i don't know yes you got to watch for sodium 35 milligrams per serving ain't that bad
16:05i'm probably gonna eat more than one server i'll probably have five servers when you might have to
16:10always do the math if you're doing more than a serving multiply it or add it whatever are you doing
16:16less than the server same thing subtract you i mean i say you got to be super duper accurate but
16:23you got
16:23to be in the ballpark all right but zero calories or whatever compare it to something that has 80 calories
16:31where you probably eat more than one serving or that what's 80 times what you're going to have
16:36about three servings probably your ranch sauce or your your barbecue sauce or your ketchup or your
16:42your mayo or your whatever you know i'm not saying you can't have those things but if you do make
16:48sure
16:48you account for them and if you're shooting for a certain amount of calories a day you gotta stop at
16:53that amount of calories or you're not in a deficit you're not in a deficit you're not going to lose
16:58weight that's if you're doing keto that's if you're doing fasting it doesn't matter those things are
17:02tools i feel like they do help a little bit here and there but nothing is the bread and butter
17:07like
17:07your calories in versus calories i don't care what nobody say you can argue that we can debate comment
17:14below if you disagree i can tell you i can tell you why yeah you know i'm saying hey man
17:21i was 35 and i'm
17:22still gonna lose i no particular order whenever i make this meal it'd be different but my meat is
17:29pretty much done i'm gonna add the veggies my beans and rice are in the um the microwave right now
17:37but
17:37this showing you how much food this is already this is a lot of food i might not even eat
17:43this all right
17:43now i'm gonna eat till i'm satisfied and i can have a rest later i know how many calories is
17:48in all this
17:50um i keep that accountable in my head or you can write it down that tells you you have let's
17:57say
17:57right now you eat a thousand calories and you're shooting for two thousand that mean you literally
18:01only have a thousand calories left so later on in the day don't have more than a thousand calories
18:07you know what i'm saying i'm saying but you gotta find your numbers man if you need me to help
18:13you
18:13find your numbers comment below i will you know what i'm saying but um yeah let's see let's put
18:19the rest of it all right i had to turn the stove back on i had turned it off because
18:23the yogurt part
18:24that you've seen in the beginning i actually shot that way after i was shooting this because i thought
18:28about it because i was like my last video i told y'all i was going to compare some yogurts
18:32i thought i had
18:33all the yogurt i had but i must ate most of the other one the jobani is delicious a lot
18:37i'm not dissing
18:38anything it's just i'm watching my calories i'm not dissing the food i'm not dissing a brand none of
18:43that you know i'm saying yo hey y'all good i want to bottom you know what i'm saying so
18:48i'm gonna add
18:50my beans and rice i'm gonna show you how much food this is volume yes this is a high calorie
18:55meal by the
18:55way oh if you try to lose weight you shouldn't be eating high calories i can have a high calorie
19:00meal
19:02i only got a couple calories left and let's say this this meal is 1200 i'm shooting for 2200
19:08that me only got a thousand left as long as i don't go over that thousand later on i'm good
19:14that's what that means you know what i'm saying that's why a lot of fitness people can eat some
19:20junk food and you wonder how they do it they fit it in but they don't go over the calories
19:26for instance okay i'm shooting for 2200 calories i wouldn't do this what i was about to say but i
19:31can eat
19:31it's been proven i could eat 2200 calories of twinkies nothing but twinkies and still lose weight
19:41now i wouldn't go that route i'm not getting any nutrition i'm not getting my protein i'm not
19:46getting my vitamins and minerals and fiber i'm not getting any of the stuff that i'm looking for
19:50so that's not the way but let me show you this other food man well don't just show me that
19:54one thing but
19:54don't give you the game you know what i'm saying i ain't even added my spinach in yet this is
19:59a lot of
19:59food all right there's the black beans i add some tabasco sauce i ain't even done yet i'm still
20:06gonna add oh i'm sure what i'm at it ain't barely coming out y'all think i'm putting a lot
20:12there's the rice man this is a full pot of stuff
20:19i usually eat this in one meal sometimes i eat it in two this is a full pot i ain't
20:24even added my
20:25spinach yet i'm telling you do not starve yourself because how long are you going to be able to do
20:30that how long you gonna be able to starve yourself or eating perfect i don't i don't believe in that
20:36either how long you'll eat perfect i say do a percentile like right now i'm probably doing i'm not
20:43i'm guessing but i'm doing probably eighty percent five eighty five percent clean um the rest dirty
20:50or whatever you know even packaged food so i don't care at the end of the day i'm losing weight
20:57a lot
20:58of people say you should or shouldn't do something they're trying to critique don't listen to people
21:03that are on the own diet but they ain't on a diet like they did your job or somebody you
21:07know person
21:07your family everybody's going to be a critic everybody's going to try to have a say so on what
21:13you're doing but if they ain't doing it then don't listen to them it does not make sense
21:19and if you brand new then you yeah make your own decisions and all that you grow but i'm just
21:26saying
21:26like don't make up your own stuff i used to never listen to anybody now i listen you know i
21:33thought
21:33losing weight was about starving yourself just like most people think starve yourself and do cardio
21:38starve yourself and do cardio cardio is great by the way i'm not dissing cardio but um
21:44calories in versus calories out trumps everything you can't outwork a bad diet and you cannot be
21:51perfect forever so you know a lot of people they eat perfect for one day they think oh my gosh
21:58i ate
21:58really good ate some strawberries and some some salad oh my god oh another thing fruit don't be scared of
22:05fruit at the end of the day it was gonna help fill you up yes it has fructose and some
22:09sugar and stuff
22:10like that but fruits and vegetables are gonna help heal you a lot of people say you shouldn't do that
22:16guess what they be eating nothing but fast food and i eat fast food too it's called moderation it's like
22:24everything i'm showing you here moderation count your calories don't go over
22:29man is this in no this ain't the interview i gotta show you all right y'all that's the meal
22:34i don't
22:34know if there's gonna be one workout um it's just gonna be one video my food and my workout or
22:40if
22:40i'm gonna do one or the other i don't really know because i don't i don't really know how to
22:44do this
22:44i've been doing youtube for like two years and i ain't monetized so i really don't know how to do
22:48youtube
22:49so i admit when i don't know something but that's how much food it is man i'm gonna stir that
22:54up
22:55and i'm going to see if i got enough hot sauce in there you know i'm saying if i do
22:59i'm good
23:00then if i don't put a little more but yeah man but if this is the end if it ain't
23:05the end keep watching
23:06but if it is you know make sure you hit that subscribe like share the video man if you learn
23:10anything or i can elaborate anything more hit me up below in the comments and i get back to you
23:16in a
23:16timely manner time to like subscribe watch my other video there's things that i haven't said in this video
23:23that i said before i can't put everything in one video which i don't think it'd be a smart move
23:27anyways because why would you come back you know what i'm saying kind of like scratch carol
23:31oh god
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