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Complete and Continue
The uncensored guide to nutrition and fat loss
Introduction to the course
Mario says hello (2:42)
The fundamentals
What are calories? (3:13)
What are carbohydrates? (4:19)
What is protein? (4:01)
What is fat? (3:48)
Calorie consumption
What is BMR and TDEE? (1:10)
Thermic effect of food (1:56)
Calorie calculator (1:11)
Caloric deficit and surplus (3:06)
Which is the best diet in the world?
Weight loss lies (6:04)
High carb/low fat (3:13)
Slow carb/low fat (1:12)
Ketogenic diet (3:45)
How to create a meal plan
Macros (2:45)
Meal timing and sizes (3:46)
Intermittent fasting (3:47)
Liquids (3:01)
Food density (2:03)
Supplements (3:32)
Example meal plan (5:10)
Refeeds & cravings (3:22)
Workouts
Necessary and if so, how much? (1:54)
Weight lifting (10:09)
HIIT (4:37)
"Normal" Cardio (3:44)
Moving forward
Common mistakes (6:40)
Setting goals and expectations (3:46)
Resources (2:11)
Teach online with
Example meal plan
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