'HOW I BUILD MUSCLE AND LOSE FAT // WHAT I EAT IN A DAY + (EVERY MEAL SHOWN!)'

'Learn easy and applicable ways to create a plan for losing fat with macro goals, healthy easy recipes, and a reasonable workout plan. Know how may calories you should be eating to lose fat.   Harris Benedict Calculator: https://manytools.org/handy/bmr-calculator/  SUBSCRIBE FOR MORE VIDEOS► https://www.youtube.com/c/alecmerlino Follow me: Instagram // http://www.instagram.com/alec.merlino My Shop: https://alecmerlinoshop.com/  Contents of this video:  0:00 - Intro (The fat loss breakdown)  2:09 - How to calculate your calories (BMR) 2:33 - Finding maintenance calories 3:27 - Determining your Macro\'s 5:28 - Finding a Macro split (40/30/30) 6:03 - Protein Oats (Meal 1) 6:46 - 1 Hour Cycle 8:29 - When to have post-workout (Meal 2)  11:08 - Seared Ahi and rice (Meal 3)  12:42 - Bison and Veggies (Meal 4)  15:01 - Cardio and Weights explained  17:11 - Final thoughts / Outro  POPULAR VIDEOS: - HOW TO MAINTAIN MUSCLE WHILE RUNNING: https://bit.ly/3nsnqi3 - BEER MILE: https://bit.ly/3ifVXPY - ONE YEAR OF RUNNING: https://bit.ly/3dW90Dy  Running Essentials Shorts: https://shrsl.com/2xhei Garmin Run Watch: https://amzn.to/3v05E7M Earphones: https://amzn.to/3wS23Kq Run Shades: https://bit.ly/3g8loS0 (use code ALEC20)  Biking Garmin Speed and Cadence Sensor: https://amzn.to/2Sp0tAX  Recovery Theragun: https://amzn.to/2Sp0EfB Foam Roller: https://amzn.to/353qmcf  Workout Equipment Pull-Up Station: https://amzn.to/3vajxQP Adjustable Dumbells (44 Pound): https://amzn.to/3ivxGW1  Supplements   Protein Powder: https://amzn.to/3uQ5AaE Hydrate: https://amzn.to/2T3Zgze USE CODE \"ALEC24\" TO GET 24% OFF on direct site - https://truwild.com/  Cooking Vitamix Blender: https://amzn.to/2T3z4op  Camera Gear Camera: https://amzn.to/2Rvf6T4 External Hard Drive: https://amzn.to/3fTbfbC' 

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