Breaking Down My 90 Day Transformation Pt. 1 Nutrition | How Did I Do It?

Timestamps :
0:00 - Intro
3:00 - Calculating Maintenance Calories
4:54 - Adjusting Calories & Cardio
8:56 - TDEE (Total Daily Energy Expenditure)
10:51 - RMR Adaptations
11:40 - Adjusting Calories & Cardio contd.
17:43 - Diet Breaks
20:18 - Refeeds
21:19 - Building Habits
22:11 - Fat Loss Pyramid
25:39 - 80:20 Principle
26:14 - Takeaways
27:44 - Portion Guide Method
28:24 - Invest Time in Building Muscle
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Alot of you have been asking me to explain what were my macros, how was i eating, what all things did i do during my 90 day transformation video. So here it is, breaking it all down step by step, explaining all the important things which you need to know if you plan on losing weight.
It turned out to be a pretty long video, but i tried to cover pretty much everything, you can click on the timestamps to jump onto the topic of your choice. Hope this gives an insight as to how to structure your next cut✌.
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Special Thanks to Naman for Shooting & Editing this video, Check out his work & Drop him a follow :
https://www.instagram.com/_namanverma_/

Follow me on Instagram :
https://www.instagram.com/siddhantraisikand/
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Background music used :
Ryan Little - Drowning

Link to his Channel :
https://www.youtube.com/user/TheR4C2010
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Links to the studies :

Refeeds :
https://www.mdpi.com/2411-5142/5/1/19

Metabolic Adaptations study :
(1)
https://pubmed.ncbi.nlm.nih.gov/24571926/

(2)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/

NEAT :
https://pubmed.ncbi.nlm.nih.gov/18842775/

Calorie restriction & NEAT :
https://pubmed.ncbi.nlm.nih.gov/12468415/

Activity energy expenditure with calorie restriction :
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5328781/

MATADOR Study (Byrne & colleagues) :
https://pubmed.ncbi.nlm.nih.gov/28925405/
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Camera Equipment that i use :

🎙️Rode Video Micro :
https://amzn.to/3elcQDh

📷Canon M50 :
https://amzn.to/2W9YNdp

Gorilla Pod
https://amzn.to/303mGEN

SD Card :
https://amzn.to/3env8DM

💡My LED Table Lamp :
https://amzn.to/3ehscbZ

Exercise Mats :
https://amzn.to/37K8ALX

🍽Generic Kitchen Weighing Scale :
https://amzn.to/3i2gaGg

📏Body Weighing Scale :
https://amzn.to/3hZDp3H

🍯Natural Peanut Butter which i use :
https://amzn.to/381DMGz

💊Supplements i use :

Fish oil :
https://amzn.to/3hWwetn

Creatine :
https://amzn.to/3dsuxA9

BCAA :
https://amzn.to/2Nz4a0R

#bodytransformation #fatloss #diet

Видео Breaking Down My 90 Day Transformation Pt. 1 Nutrition | How Did I Do It? канала Siddhant Rai Sikand