Batto’s fitting into old clothes! Reaching an outside goal that he hadn’t mentioned on the podcast before. We then deep dive into how calories affect your weight, how much we should be consuming (plus the calculators that Christian uses with clients), and detail 10 weight loss and weight gain strategies.

• Introduction: Those jeans aren’t strangling Jake’s waist no more! He’s been receiving more compliments, feeling the love, and feeling good as well (0:00-4:26)
• "Nitty Gritty": Christian explains what calories are and how they affect weight gain and weight loss, what a kilojoule is (plus how to convert), how many calories you should be consuming each day, the magic number you should see on the scale each week (4:26-16:47)
• "Down to Business": 10 weight loss and weight gain strategies (16:47-37:14)
• "Golden Nugget": Batto explains how it took him quite a while to get a handle on his portion control, then Christian details what else you can focus on instead of just the scale number (37:14-42:26)

Mindful eating checklist

Precision Nutrition Calorie Calculator

James Smith Academy Macro Calculator

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Follow us on Instagram @busyblokespodcast to stay up to date with the latest news, catch Christian on Instagram @healthcoachchristian , or check out his website www.healthcoachchristian.com