---
title: 'I Proved People Have NO Idea How Many Calories They Eat'
source: 'https://youtube.com/watch?v=CH6LFYHvD5g'
video_id: 'CH6LFYHvD5g'
date: 2026-06-28
duration_sec: 1725
---

# I Proved People Have NO Idea How Many Calories They Eat

> Source: [I Proved People Have NO Idea How Many Calories They Eat](https://youtube.com/watch?v=CH6LFYHvD5g)

## Summary



## Transcript

You probably fall into one of these four
body types. But have you ever wondered
why and how to actually change it? To
find out, I brought in men and women of
completely different body types,
measured their exact muscle and fat
levels, and even used the world's most
accurate metabolism test to find out how
many calories they actually burn and
eat. You actually eat calories per day.
>> Oh my goodness.
>> Calories per day.
By the end of this video, you'll know
which body type you fall under, why your
body works the way it does.
>> I would think that I have a slow
metabolism,
>> and the simple training and diet
approach it needs to actually see
progress.
>> I'm so jealous.
>> This is Aaron. He is very lean at just
13% body fat, but his total muscle mass
is below average.
>> Would you say you're somebody who like
has a hard time sitting still?
>> Yep. 100%.
>> Aaron falls into our first body type,
the skinny physique. This is a naturally
lean, slender look characterized by a
smaller frame, low muscle mass, and less
fullness in your shoulders, arms, and
legs. Personally, this is the body type
I started with. I played sports as a
kid, and I felt like I could eat
whatever I wanted without gaining
weight. But when I started lifting to
build muscle, my body was slow to
change. And this is Maria, weighing in
at just 97 lbs. Her goal is to build
strength.
>> Mainly in my upper body, like my arms, I
feel, are really weak. I want just to
feel stronger in general. No, I can't.
>> But because of their low muscle mass,
they both struggled when we tested their
strength. And for Maria, these results
were especially concerning.
>> So your number came in at 5.09. If this
number is below 5.45, the person is at
risk for what's called sarcopenia, which
is as you age, you lose muscle. Maria's
DEXA also revealed a second concern. Her
bone density is lower than 72% of others
her age, which puts her at a greater
risk of fractures, especially as she
gets older. I bring this up because
while you can be healthy and active
across multiple body types, there were
different health risks we found that
seem to affect certain body types more
than others.
>> I'm borderline diabetics, says my
doctors.
>> Even those who on the outside look fit
and healthy. I'll show you how to
prevent each of these risks at the end
when I explain the diet and training
plan I'd recommend for each body type.
But first, let's get to our next body
type, skinny fat. Now, in clothes, this
actually looks quite similar to the
skinny body type, but underneath it,
there's a softer physique, carrying
excess fat, especially around the belly
and love handles.
>> When I moved to California, it was like
a flip. Like, I just started gaining
weight.
>> And David's experience isn't unique.
Research shows that while your body
weight fluctuates up and down all the
time, the average person quietly gains
about 1 to two lbs every year. If you're
not lifting weights or not lifting
properly, most of that extra weight is
stored as fat, which explains why the
skinny fat body type is so common,
especially when you're younger. But it
doesn't just look one way. You can be on
the leaner end of skinny fat like Dennis
and Grace, or be carrying slightly more
body fat. But what everyone in this
group has in common is below average
muscle mass. And we're calculating this
using everyone's fat-free mass index,
which is a score that basically reveals
how jacked you are. You take your body's
total lean mass, which is just your body
weight minus how much fat you're
carrying, and then you divide that by
your height squared. Now, average
fat-free mass for men is right around
18, while the average score for women is
just below 16. And you may have noticed
that two of our subjects in this group
happen to be identical twins, Paula and
Paola. And I'm curious, since you guys
are twins, genetically identical, do you
have any theory as to why there's a
slight discrepancy in your body fat
right now?
>> Yeah, I mean, it's not not really a
theory. I was depressed and I gained a
lot of weight. I was eating a lot of
food and a lot of like takeout, boneless
wings, fried sushi, fried fried sushi.
Yeah, I was having fried sushi.
>> And while Paola can point to a single
event that caused her weight gain,
everyone I spoke with seemed to have
their own theories as to why they have
their current body type.
>> I would think that I have a slow
metabolism.
>> You know, Uber Eats, going to
restaurants takeout.
>> I work in retail. That comes like three
to four times a week. I'm on my feet
pretty much the whole time. But how many
of them are actually correct? To find
out, one month before filming, I had
nine of our subjects complete a test
that not only reveals their actual
metabolism, but also lets us predict
exactly how many calories they've
actually been eating. But here's the
catch. None of our subjects know what
this test was for. So, they have no idea
that I know their exact calories in and
calories out for the past 2 weeks. And
I'm curious to find out how well each of
our subjects know their own habits.
>> Are you serious?
>> What? You're
>> Oh my god. I will say there were a few
surprises in the results we got back.
>> Damn, that's really eye opening.
>> But we still have two more body types to
cover with the next one being the most
common body type for gym bros. Bulky.
>> How How many was that?
>> I counted 14.
>> This is Sahil and he falls under our
third body type, bulky. Unlike the
skinny fat group, this body type carries
an above average amount of muscle, which
explains how Sahil easily jumped to the
top of the leaderboard in our not so
scientific strength test, only to
immediately have his record beat by
Eric, whose fat-free mass index was just
two points shy of what most people
consider the natural ceiling.
>> That's like pro bodybuilder high. But
while Sahil and Eric have above average
levels of muscle mass, they also have
slightly above average levels of body
fat, both in the high 20s, which hides a
lot of their muscle definition. And
while bulky builds are more common in
men due to higher levels of
testosterone, that doesn't mean women
can't fall into a similar category as
well. These are too easy. Look at these
guns. We need a side angle of this. And
you don't do curls.
>> No. This is Melody and her goal is to
start slimming down now that she's made
great progress after 5 years of weight
training. Your body fat percentage is
33.7%.
>> Oh,
>> why'd you say it like that? Is that
higher or lower?
>> I thought it would be higher.
>> And your muscle score, fat free mass
index is 18.5. That is above average.
That actually puts you there's like a
ranking and it puts you at like advanced
gym user.
>> So cool.
>> Yes. But the fat loss plan I'd build for
Melody is a lot different from what I
propose for our final body type, which
is categorized by a significantly high
level of body fat. Over 30% for men and
over 40% for women. Your body weight is
currently 323 lb and your body fat is
51%.
>> Wow.
>> Is it is that higher than what you
expected?
>> That's I didn't know what it was going
to be, but that's that's up there.
>> I really appreciate you even just being
part of this video. the fact that you
took your shirt off in front of
everybody here, like that's that takes a
lot of courage and I appreciate that,
man.
>> Thank you.
>> But the good news is despite not working
out, both AJ and Michelle actually have
more muscle than most of our other
subjects.
>> Easy, too, dude. I think you should try
40s. So, you actually have more muscle
than every girl who's here today and
most of the guys,
>> which is crazy considering you do not
work out.
>> I got to carry this. She's a body
around.
>> The downside is all the extra weight
they are carrying can make staying
active much harder.
>> I had plantto fasciitis for a long time.
>> Um I was working in the culinary
industry. So I was always on my feet and
I would have such bad planter fasciitis
that I couldn't stand or walk like after
a shift.
>> Fortunately, each body type that we
covered is going to come with its unique
advantages and challenges when it comes
to building nutrans. And based on the
visuals, you might already be able to
tell which body type you are. But if you
want to figure it out through a
calculation, you can use this table here
to figure it out. You just look at your
body fat percentage and your BMI, which
is your weight divided by your height
squared. But regardless of where you
fall, most people's goal is to build
more muscle while losing their excess
fat. And if you do this properly, you'll
land in what I call the athletic
physique, which is defined by an above
average amount of muscle paired with low
body fat. Usually below 18% body fat for
guys and below 28% for women. But as you
can tell, there's a pretty wide range of
what athletic can look like depending on
how much muscle you have. Max and Bailey
are both aspiring bodybuilders, whereas
Ethan and Nicole are both incredibly
lean, but aren't actually carrying that
much more muscle than some of our
skinnier body types. And while I will be
diving into each body type step-by-step
solution to build muscle and lose fat, I
should mention that many of our subjects
were already perfectly happy with where
they're at.
>> To be honest, I'm pretty happy where I
am right now. Mhm.
>> Ideally, like another 5 lb more more
muscle would be nice. Pretty satisfied.
>> When you're doing like heavy labor,
being lean really isn't very good.
>> It's like it's hard on the joints. You
know, mass moves mass, right? You're
carrying a paddle, it's 80 lbs. Well, do
you want to be a 150 lb person? You want
to be a 200 lb person, right?
>> So, as long as you're eating a balanced
diet and staying active, you don't have
to look a certain way. But in our case,
nearly everyone we spoke to wanted to
improve their bodies in some way. In the
end, I'll be selecting one subject to
personally work with on a year-long
experiment to completely transform their
body. But first, I want to find out how
much each person's body type is
determined by their activity level,
their diet, or their natural genetics.
What nobody knows who's watching this is
that you two are actually sisters.
>> Yeah.
>> Tell me a little bit about what it's
been like growing up. Was there like a
big lifestyle difference, activity
difference? Our mom enrolled us in like
every sport was the same. We played on
the same team sometimes.
>> Same meals. It's not like I made my own
meals or anything. We actually did
everything like quite the same. My guess
is like there's like this side of the
family like
>> our mom's side of the family.
>> It's like very like there's a lot of
Yeah. like farmer. Yeah. And then
there's the other side that my mom also
has that like there's a little bit of
thin and my dad's side has a little bit
of a thinner build.
>> And while bringing in siblings and even
twins to learn from is interesting, I
want to take this a step further. So, I
had nine of our subjects complete what's
called the doubly labeled water test.
This test has been used to study the
metabolisms of astronauts up in space
all the way to remote tribesmen living
in Tanzania. And it works by first
having subjects drink the most expensive
water in the world because it contains
an isotope. And once that isotope makes
it through your system and back out in
the form of a urine sample, depending on
how much that isotope has changed or
broken down, researchers can predict how
many calories your body burns at rest,
how many calories you burn through
activity, and even how many calories you
actually eat. All right, guys. So, I
have your lab results right here. I want
you to organize yourselves based on who
you think was eating the most calories
versus the least calories. And if you
guys get this correct, you're each going
to get $100 cash. Okay. So, take some
time, chat amongst yourselves, and put
yourself in the order. I
>> feel like you eat high because of like
your sports that you cuz you're a
fighter right?
>> I I train. Yeah.
>> Yeah. I think that we have to kind of
think about mass here, too.
>> Yeah.
>> Cuz like, you know, generally speaking,
whoever uh eats the most calories would
maybe have the most mass on them.
>> Yeah. Do we want to go most over there?
>> Sure. Yeah.
>> Yeah. Well, you're you're a lot taller,
too. career,
>> right?
>> I feel like I have to be here, right?
>> This is This is your final answer.
>> I I'm happy with this.
>> Okay, I think we stick with this. Yeah.
>> Yeah. Yeah.
>> You guys work kind of close. Okay,
David, if you switch with Sahil,
>> so you guys switch spots and you guys
put Aaron last.
>> Aaron, I want you to come over here.
>> Are you serious?
>> You're right. You were right. What the
heck? Are you serious?
>> Aaron eats over 4,000 calories a day.
What? I do
>> 4,230 calories a day.
>> Aaron, our skinny body type, is
literally eating 1,000 calories more
than AJ every day despite weighing half
as much. And when I compared Aaron's
diet to my own, he was eating more
calories than I would consume even on
the most aggressive bulk.
>> Do you think like you and your family
are gifted with like a super metabolism?
>> Yeah. Um, I don't know. It's hard to
say, but to be honest, I think
especially on my mom's side of the
family, I'd say so. But when I started
asking Aaron about his daily activity,
things started to make sense.
>> I work in retail. That comes like three
to four times a week. I'm on my feet
pretty much the whole time moving
around, lifting stuff around. I want to
say like my phone's tracking like a good
10 to 12,000 steps on average when I am
working. But pretty much every day if
I'm not working or if I'm not training,
I try to do something pretty active. If
I'm not doing anything, have time off
work. Go play some pickle ball outside.
Go longboarding if the weather's nice.
Now, what's interesting is based on his
test, Aaron's resting metabolism was
actually quite low. He only burns about
1,500 calories just from living every
day. But this is actually normal
considering his size. In fact, when we
tallied the results, everyone's resting
metabolism scaled almost perfectly with
their body weight. The more you weigh,
the more you tend to burn just by
existing, which might explain why out of
all the nine subjects we tested, not one
person had an abnormally fast or slow
metabolism. So, in Aaron's case, he was
staying lean because he was burning
almost 3,000 calories a day from
exercise, bumping his total daily
calorie burn up to over 4,000 calories a
day. Maria, on the other hand, who is
far less active than Aaron, she had a
different cause keeping her skinny. Your
actual intake was 2,80 calories.
>> That's pretty close.
>> Yeah.
>> Compared to everyone else that that I
went through, that was actually one of
the closer ones. which just tells me
that you are very mindful of what you're
eating.
>> Maria actually had strong awareness of
how many calories she was consuming each
day.
>> But I tried to eat like really balanced
meals. I try to cook at home during the
week. During the weekend, we usually go
out. I don't snack a lot though, and I
don't like sweets at all. In fact, both
Aaron and Maria were eating and burning
almost the exact same amount of calories
across the entire week, which shows how
consistent their habits are around
exercise and diet, preventing either one
of them from gaining weight. However,
when we compare our skinny group to our
skinny fat body type, the results at
first seemed confusing. Paola, yours was
2,72 calories. Oh,
>> Paula, your actual intake was 1,400
calories. 1438.
>> What?
>> Remember, this is during the testing
period, right? And so, you actually eat
quite a bit lower than the amount of
calories that you burned per day.
>> Meanwhile, David's results were just as
shocking for other reasons.
>> So, you predicted that you were eating
2,000 calories per day. That's what you
predicted.
>> Yeah, that sounds perfect.
>> Sounds perfect.
>> Yeah.
So, you were actually eating 3,300
calories per day.
>> What was happening?
>> David was eating enough to gain an extra
pound of fat every week. And he was our
second guy in a row who was eating far
more than he predicted. So, in order to
find out what was causing such a
disparity, I put together a snack table
in our waiting room with two hidden
cameras to find out which foods our
subjects choose to eat.
You do.
>> Based on our little spy cam here, it
looks like you have a sweet tooth and
you love your snacks and chips.
>> I do love my snacks.
>> The twins, they both pretty much avoided
the snack table altogether. And their
daily calories were actually lower than
Maria's. So, what was going on? Well,
after digging deeper, I did find out
they've both recently been watching what
they eat and consistently losing weight.
Well, now I actually care about what I
put into my body, you know, and I'm now
I'm really like I'm very much active.
>> However, because they're not strength
training very much, I fear the weight
they do lose will be mostly muscle
rather than fat, keeping them skinny fat
instead of the toned look that they're
after. And one thing I did notice is
that neglecting hard strength training
was actually a common trend amongst
everyone in this group.
>> I've tried going to the gym and I just
don't see results. So, I usually just
stop because I don't I don't have the
consistency right?
>> Mhm.
>> So, it's mostly running.
>> And since unlike the twins, David was
actually gaining weight, the lack of
strength training means nearly all of
that weight gain is getting stored as
fat. Which helps explain why David says
each year his body just keeps getting
softer and softer. And for the skinny
subjects who are strength training,
>> I get to a point and I just I'll just
and I'll stop.
>> Yeah, Dennis is somebody who he loves to
be comfortable. So, as soon as you take
that comfort away from him, he will uh
run away and cry. But Dennis, that's the
key man.
>> It's just grabbing those heavier weights
that make me feel like I look like puffy
and bulky after.
>> Really,
>> which I need to.
>> But have you ever looked puffy and bulky
after?
>> Probably not. Probably not.
>> This is a big contrast from our bulky
body type where all their extra muscle
actually came with some serious
advantages.
>> Here I have it as 2600 calories. That's
what your ring predicted your metabolism
was at. your actual metabolism or how
many calories you your body burns per
day. 3,33 calories.
>> Oh, interesting. Okay, I'm trusting my
my ring now. I don't know if I should
trust my ring as much.
>> So, one thing I noticed is our bulky
subjects burn way more calories compared
to our skinny fat group. You actually
burn 3,274
calories per day.
>> What?
>> Yes. You have like a very very high
daily calorie burn. And as we dug into
the data, we found a couple reasons why
this was happening. First, all of our
bulky subjects were already living a
relatively active life with strength
training and usually some form of cardio
or step counting.
>> I love weight training, not
powerlifting, just like classic standard
weight training. I like martial arts,
boxing, and kickboxing.
>> I try to get at least like 10,000 steps
a day.
>> Secondly, as you know by now, the more
you weigh, the more calories you tend to
burn just from living. But this is
especially true if that extra weight is
muscle. And that's because muscle is
metabolically active and requires three
times as much energy to maintain
compared to fat. With every pound of
muscle burning about 10 extra calories
per day just sitting there may not sound
like much, but when you're comparing
someone with 20 or even 30 lbs more
muscle, it starts adding up. And you put
these factors together and explains why
someone like Melody can lose fat on a
diet of 2500 calories a day while Paola
would have to stick to just 1,500
calories to lose the same amount. But if
that's the case, then what's stopping
our bulky group from burning through fat
like they're on easy mode?
>> We love food. Me and my husband love
food. So it's like it's so hard. Working
out is so simple, but food is so
challenging. So if we treat Aaron as an
outlier and remove him, we can actually
see a clear trend in how much each group
was underestimating how many calories
they were eating based on their body
fat. So you predicted that you eat
between 1,800 to 2200 calories per day.
You actually eat 3,000 calories per day.
>> Oh my goodness.
>> I'm curious why the discrepancy.
>> I don't know. I live like downtown, so
it's easy to walk out and go to a new
restaurant or just Uber eat something
two to three times a week.
>> Your actual calorie intake 2,837
calories.
>> Okay,
that's a lot higher than I thought.
>> So, 500 calories more.
>> But for some of our participants, what
exactly they were overeating with led to
some alarming health concerns.
>> The visceral fat. So, this is the fat
that's like deep within your abdomen and
your organs. you had a little bit over
1,000 g, which is like moderate to high
risk.
>> Mhm.
>> This real belly fat is often called the
hidden fat of your body as it builds up
around your organs mainly from what you
eat.
>> What does a day of eating look like for
you right now?
>> Wake up, milk, chocolate milk. Maybe
lunch will be I mean whatever you know,
tuna sandwich, pizza, go to the bar,
grab a burger, and then dinner will be
like, I don't know, another pizza maybe
or even like steak and eggs. You're
living the dream, man.
>> So, basically, you just eat and just
train hard,
>> 100%.
>> Eating lots of fatty foods and sugar can
build up your visceral fat over time.
And unlike normal fat, visceral fat is
alive. It spits out harmful chemicals
that can lead to disease and even early
death. It also makes your gut look and
feel bigger. But the good news is with a
proper diet and training plan, it is
actually the fastest form of fat to burn
off. And I'll show you exactly what that
looks like once we get to the solutions
for each body type. But before we get
there, we do have one more body type to
cover. And this one had some of the most
unexpected data of the entire
experiment.
>> You were actually eating 3,900
calories per day.
>> I love a double cheeseburger. I don't
know what to say. Like I do.
>> Damn, that's really eye opening.
Meanwhile, AJ was eating almost 800
calories above what he had guessed.
>> Do mainly cook at home, but I also eat
out quite a bit. A lot of snacks. I do
eat a lot of snacks. Just that one. Like
a lot of chocolates and like caramel
stuff.
>> I've never been conscious about what I'm
eating or anything nutrition value or
>> And while having a slow metabolism
wasn't actually contributing to their
weight gain, there are two genetic
factors that still could be giving them
a disadvantage. For one, when we look
back at the footage from a hidden
camera, neither Michelle or AJ grabbed
food from the snack table. But then when
I watched Michelle sitting and waiting,
I noticed that her body was completely
still. And when you compare Michelle to
someone like Bailey, look at the
difference. Bailey is constantly moving
and fidgeting even when her body is
trying to sit still. Now, these small
subconscious movements are largely
genetic, but they can actually add up to
hundreds of extra calories burned each
day. And the second genetic component is
something neither our calorie test nor
our cameras can actually measure. It
turns out some brains produce an
incredibly strong dopamine response to
food that encourages you to keep eating
and leaves you less full after a meal.
In fact, by measuring this response,
researchers can actually predict which
children are most likely to become
overweight later in life. So, while each
of our body types can for the most part
be explained by calories in versus
calories out, the reasons why some
people overeat can be incredibly
complex.
>> We uh we used to previously struggle
with addiction, so hard drugs. So,
>> um that's something that we've always
struggled with. And when we stopped
doing that, we kind of leaned into food
a lot more, replacing one with the
other. So, I think that's probably our
unhealthiest habit that we have right
now. But luckily, there are powerful
sciencebacked strategies that can be
used for each body type. If you're
starting out skinny, the only way your
body is going to add muscle is if you
allow it to gain weight. And the good
news is, when you're lean, even just 5
lbs of muscle makes a huge visual
difference. Take a look at my friend
Brandon, for example, who put on 5 lbs
of lean mass after I trained him for 100
days. And that's not all, because if you
keep going, adding another 10 to 15 lbs
can completely transform your physique,
like it did for me. And the training to
get there doesn't need to take over your
life. Even just three short full body
workouts per week focused around these
six key movements is more than enough to
make solid gains. If you're training
hard and eating a fist size of protein
at every meal, most of that weight gain
should be muscle. But even if it does
come with a little bit of fat gain,
don't worry. Your body naturally leans
down easier if you choose to do so later
on. But for our skinny fat group, eating
more calories to fuel muscle growth
isn't actually going to be necessary.
>> What I would like to do with you is call
a body recomposition.
>> Mhm.
>> This is where you lose fat and build
muscle at the same time. Not everyone
can do it, but those in the skinny fat
group usually are the best candidates
for it, but it does require three
conditions to be met. Number one is hard
resistance training. Most people get
skinny fat or stay skinny fat either
because they focus more on cardio rather
than weights or when they do lift
weights, they just don't push hard
enough to give their muscles a reason to
grow.
>> Sometimes I get really tired, so I don't
really push myself.
>> When I look at the cameras and he's
working out by himself, he's kind of
just like,
>> it's so painful.
>> For you, I would recommend like three
just hard training sessions per week.
Can be full body and still do Pilates,
all other fun stuff. You need that
signal telling your body like, "Hey, I
got to keep on to this muscle. I got to
grow more.
>> And second is you need to pair this with
a small calorie deficit, feeding your
body just a bit less calories than it
burns every day.
>> And now what your body's going to do is
it's going to start using your fat for
energy towards building muscle,
>> right? So you get two for one deal.
>> When done properly, you should lose
about half a pound to max one lb per
week. But what's perhaps more important
for this body type than others is eating
a higher protein intake. There's some
evidence it'll increase the odds that
you build muscle while losing fat. And
if you multiply your body weight in
pounds by 0.8, that is a good minimum
target to aim for every day. And here is
an example of what following those three
steps did for my brother-in-law Dayton
and my friend Nicole. In a matter of
months, they each dropped over 20 lbs of
fat while building several pounds of
muscle. But what if you're more
experienced like our bulky body types?
Can you still lose fat while building
muscle? Well, unfortunately, it's much
harder to do, mainly because you have so
much training experience and existing
muscle. But that's also good news
because all you have to focus on is
chiseling away the fat that's covering
it up.
>> But I do think if you dial things in and
we just work on correcting your diet
that we can easily get you to 15%, you
know, as quick as 3 to 4 months.
>> Really?
>> Yeah,
>> that'd be good.
>> Yeah, but it's all diet, dude. Again,
training is not the problem. You're good
with that. Your activity is good. You
burn a good amount of calories. It's all
just going to be about uh dialing in the
diet. In fact, the one habit that
separated our bulky subjects from our
athletic subjects wasn't some special
workout or training plan.
>> Properly tracking your food.
>> Yeah.
>> Yes. It's got to be on point. Weighing
it is like the key.
>> Compared to Melody, Bailey was almost
bang on with her prediction of how many
calories she was actually eating. Now,
you don't have to track forever, but for
the best results, you need to be
confident that you're actually eating
about 400 to 700 calories less than your
body needs per day. which for most
people leads to about 1 to two lbs of
weight loss per week.
>> Uh we're going to hook you up with our
app and there we do have an AI meal
scanner. It works really well and we
updated it for like international foods.
>> Yes, Vietnamese food. So try it out.
Scan it. Let me know how that works cuz
it's going to make it way easier.
>> Meanwhile, for our high body fat group,
while it may seem like they have the
toughest road ahead of them, they
actually do have some unique advantages.
You burn 3,379
calories per day.
>> I'm so jealous.
>> Damn.
>> What?
>> You burn more calories than like
professional athletes do. Both Michelle
and AJ have very high metabolisms,
meaning they can lose fat while eating
more than most of our other
participants. And because they're
starting with a high level of body fat,
they can actually use a more aggressive
deficit and lose weight faster, as much
as two to four pounds per week without
losing muscle. And while that may seem
like an aggressive target, we can easily
cut those calories with just a few easy
swaps in their diet.
>> You know, maybe cutting down a little
bit on the Kit Kat, we could find
something else. You know, there's really
good protein bars nowadays. Even just
like
>> oil,
>> that was like a huge one. Using spray
versus oil, that was like a massive
change. But there is one factor that
applies to this body type more than any
other group that we've covered, and
that's having a clear why that's bigger
than just how you look.
>> Yeah, I do want to have kids in the
future, but I want to prep my body and
be ready for that and be the healthiest
version I can of myself. Me and my
sister really want to time each other to
have kids at the same time so we can
have our kids grow up together cuz that
would be really special. Yeah.
>> I had an inflamed heart. They don't know
what caused it. They don't know where it
came from. So, I went to the hospital
and they they thought I was going to
have a heart attack, but I wasn't. It
kind of woke me up. Now, while it takes
some time to decide the one person I
will be personally working with for the
next year, I do want to give a big thank
you to our subjects for putting
themselves out there. I know it's not
easy and also give a huge thank you to
Regen Recovery for supporting our DEXA
scans. And I also made this table to
summarize the exact training and diet I
would recommend depending on which body
type you're starting off with. And
that's exactly why we created the Built
with Science Plus app. It's going to
guide you every single week with the
exact training and diet approach that
your body needs to actually see
progress. And you can try two weeks free
over at builtwithscience.com or by
scanning this QR code right here. And
after speaking with all 18 of our
incredible participants about their
goals and struggles, the one person I am
going to be working with for the next
365
days is I would love to personally work
with you oneon-one throughout this. I
would love to. I would love to. If
you're down, if you're downt
this is my uh this is my rose. If you
look at my rose,
>> I will absolutely. Thank you. Let's go.