Stop Using Calorie Calculators. Do This Instead | Week 12 Moderate Push Day

f you've ever googled "how many calories should I eat" and gotten five different answers — here's how to get a personalized number and actually understand the math behind it. 0:00 – The problem with calorie calculators 2:26 – Incline DB bench warm-up 3:15 – TDEE calculators don't explain themselves 3:28 – AI walks you through the math 3:41 – I built a system prompt for this 4:42 – What you need before asking AI 4:48 – Required: weight, height, age, sex 4:49 – Know your goal: cut, bulk, maintain, recomp 5:06 – How aggressive? Conservative, moderate, aggressive 5:17 – Activity level multiplier (be honest) 5:39 – Why to underestimate activity 5:56 – Optional: body fat %, metabolic testing 7:19 – Incline DB bench working sets (80 lbs) 8:03 – Two options: system prompt vs direct ask 8:31 – Example prompt with stats 8:46 – Key phrase: "show me the math" 9:47 – What to look for: BMR calculation 9:48 – Look for Mifflin-St Jeor or Katch-McArdle 10:08 – Verify personalized activity multiplier 10:35 – Make sure deficit/surplus math is shown 10:54 – Should include protein recommendation 11:11 – Ask "why did you do this?" to catch errors 11:42 – AI is a conversation you can iterate on 13:39 – Shoulder press (55 lbs) 14:15 – Why AI beats calculators 14:35 – The value: you understand the numbers 14:45 – Ask follow-up scenarios 15:11 – "What happens when I lose 10 lbs?" 15:44 – It's iterative: build and change your plan 17:38 – Close grip bench press 18:12 – MOST IMPORTANT: these are starting points 18:48 – Track 2-4 weeks and adjust 19:16 – My example: 1,000 cal deficit → 2 lbs/week 20:58 – System prompt linked below 22:14 – Lateral raises (20 lbs × 12) 26:21 – Weigh-in: 188.9 lbs 26:48 – Why daily weigh-ins → weekly average 27:41 – Calorie strategy: 1,600 base, 1,800 flex days 29:38 – Overhead tricep extensions AI Nutrition System Prompt: https://gist.github.com/ajwall....acemusic/3f30d3622ba أعجبك فيديو (Stop Using Calorie Calculators. Do This Instead | Week 12 Moderate Push Day)؟ يمكنك اكتشاف المزيد من المحتوى المشابه، مشاهدة أحدث الفيديوهات، والتفاعل مع صناع المحتوى مباشرة على منصة VibVob. شارك برأيك في التعليقات بالأسفل وكن جزءاً من مجتمعنا التفاعلي.