zachcoen patreon

How to get started!

🕑 Added 2022-05-02 00:57:24 +0000 UTC

Comments

N&J Chambers

Tdee has me at 1,033 (77g of protein) but it's unrealistic for me so instead of being at 500 calorie deficit I did 250 (rounded the calorie intake to 1,300). It'll take longer but much more realistic

Lynn

I paid for the patreon membership but on fb my when I tried to do it as an app on my phone it’s wanting me to pay again can anyone help me with this . Thank you

Joshua C.

I'm just some guy, not a registered anything. The tdee calculator is always going to default to subtracting 500 calories as a deficit for cutting. Any amount of deficit is still a deficit. If you feel like you are still hungry please eat something. It is better to have a diet you can maintain than one that makes you miserable and will have you yo-yo-ing on and off. A 100 cal deficit may take longer to notice results but will gradually work. The tdee calculator is also just an estimation you need to play around with the calorie count to see what works for you. It's just a helpful starting point. 1 gram of protein per pound is a simplification, it's closer to .7 grams per pound, but it's easier to remember 1 g per pound. Also a lot of this information on the internet is for optimization. You are not going to become emaciated if you have a little less protein. If you are trying to build muscle while lowering fat, then it is good to keep an eye on protein. If you are gaining weight at 1800 cal, but still hungry at 1600 cal. You can try for 1700 cal and do simple things like trying to get extra steps in throughout the day. Walking is by far the easiest way to burn calories. Or you can shoot for 1500 cal and look into volume eating for a meal or snacks. These are low cal foods like strawberries or watermelon that can be satisfying with huge low cal portions. And remember that protein and fiber are your keys to feeling full and satiated. I eat low cal snacks like this throughout the day because it keeps away the occasional craving for a calorie dense candy bar.

Pamela Cruz

Go the menu, settings, account, memberships, cancel

Dolli Neikirk

Following the tdee calculator, it shows my calorie deficit should be 1057, which I know is way too low! It also has me at just 78 grams of protein. I always understood we should be at about 1g of protein per pound of goal body weight if we are looking to lose fat and retain muscle. I am at a loss at what to do! I've been following the meals and staying at what I thought was maintenance, 1750-1800 calories, but actually seeing some increase on the scale. The tdee has my maintenance at 1547, which again seems low. I am 5'5" 155 lbs. and 57 years old.

LucyH

I am interested in an Index of recipes too.

Michelle

Hi I just need to cancel. I haven’t been using. How do I do that?

Brittany Knepp

That seems extremely low but I would pick some of the lower calorie recipes and then just adjust your serving size. If you weigh it out and divide by 6 to get your serving size, you could just adjust your portion to a smaller amount,

Amanda Duchow

Go to Settings, Memberships, View Details next to "Zach Coen", and there should be two buttons: One says Customize Pledge and the other says Cancel membership. Cancel from there.

Kortney Almonte

My calorie deficit has me at 1,272 calories. Any suggestions on which recipes would be best?

Andrea Collier

I have sent emails to cancel this and somehow you charged my account without my payment method

Sue-Anne Evans

In my macros group they suggest to not have your macros adjust due to exercise (hope that helps)

Joanne Al-Rubaie

Hi, is there a list of recopies or is it a case of scrolling through them all? Many thanks

Edgardo

HI Zach, may be a dumb question but in fitness pal they adjust my calories by how much I walk or exercise do I go by that number or just by the number with the exercise adjustment?

Tiffany B

I like Lose It after moving away from MyFitnessPal. You can subscribe annually or pay once for lifetime. Watch for the $70 lifetime deal should you do the trial. Without the promotion, it's twice as much. I have nothing to gain from this recommendation. I'm not a fan of the subscription model so I'm always looking for the best deal.

Tiffany B

search for nutrition calculator online and you can get info for 1 cup of each to compare.

Chrystal

I really like MM+ ... it calculated the calories for you when you enter a custom entry. You just enter the macros.

AJ

Will it make a big difference in macros if I sub rice for the pasta in the dishes? Me and gluten don't see eye to eye.

Desirae Feierabend

I use the my fitness pal app!

Kelly Anne

What’s the best app people use to track their meals/snacks, etc….?

Alexis Sullivan

How should I adjust my macros if I am an exclusively breastfeeding mom? Where should the extra calories go? Fats? Carbs? Thanks in advance ◡̈

Jennifer Antle

Can't get anything to download so can't even see recipe .

Jennifer Antle

Can't open in app says have to join and I did.

Sara Trent

where is this chicken taco chili?

Lauren

joined yesterday! I just finished meal prepping for the week. I made Chicken Taco Chili and buffalo crack pasta! Taste tested them both when dividing and all I can say is yummmmmmmmmmmm

Linda Steele

Just joined and I can’t open it…???

Sandra Soto

Hello Zach! I’m so excited to dig into your recipes! I just signed up today!! 🤗

Heidi Faulkner

I can not open this PDF😞

Zach Coen

It really depends on what your goals are. If you are trying to lose fat, go with cutting.

Heidi Stratton

You would aim for the cutting numbers if your goal is weight/fat loss.

carriemilkowski

Hi Zach I’ve been following your page for a little bit. I used the website listed above to find out my maintenance calories and macros. When I scrolled further down the page, I see where you can adjust calories and macros for maintenance, cutting, and bulking. Which of these numbers should I be following for weight/fat loss? Any advice would help. Thanks Carrie

Victoria Worley

Not for more than one item at a time, unless you look at the pre-made meal plans Zach uses to give an idea of a full week. He lists each ingredient needed (down to the oz or lb etc) on each recipe pdf <3

Josh Dailey

I don’t think there is a master list, but each meal post has it listed in PDF form, under the video.

Nivea Roland

Hello, I’m new here. Anybody knows if here have a list of groceries? Usually some apps have a list of groceries when you choose a meal plan. Thanks everyone

Kristina Kircher

Zach… a friend of mine lost a lot of weight following your plans. She told me about you and I had to check you out. For years I’ve struggled… I have lupus and two artificial hips as a result. I’m almost constantly on steroids, so my weight gain has been insane. I just joined Patreon a few moments ago and I am already impressed. I can not believe this content is only $5 a month! I’m so happy to have found a way to eat better, and also found meals that look like they won’t wipe me out just making them. Thank you. You’re changing lives and I am so glad I can help support you and your family!

Joni Gauthier

Go to patreon.com I favorited the site on my phone

Kellee Decker Bridges

What app do i download (

Cindy Oliver

I can’t get my membership to connect with the app

Carolynn

Hello, just joined. Trying to figure out how to best navigate

Patti Kick

How do we get the app- just joined

Marlyn Asregadoo

New here, was anyone successful in using the app on the phone?

Zach Coen

Hi Patty! Welcome :)

Patty Roark

Hi new here !! Excited

Ashlee Burt

I finally figured it out! I am beyond excited. Thanks!

Zach Coen

Hi Ashlee, welcome! The app is available for download in the app or google play store. If you search for Patreon it should be a black box with a white P in the middle.

Ashlee Burt

Hi!! I'm brand new here but made a few recipes I found on YouTube and LOVED them! So did my picky girls. How do I get the app? Thanks! Can't wait to try everything out and start my weight loss journey!

Sarah

I couldn't find the fairlife protien shakes in stores where I am either, but I found them on Amazon and ordered a case. So there is another option too

Ryan Soner

Just wanted to say thank you for your advice and for your great content. I recently started using your meal preps and they have been a fantastic help. I am new to this, but have been counting calories, protein, and using your meals, and have starting losing weight again after hitting a wall.

Zach Coen

Premier Protein shakes are almost identical in macros and calories. Do you have those there?

Geeta Rao

I can't find fairlife protein shake In UK. What would be the best alternative

Heather Corwin

For me, I can confirm I could not see or download the PDF on my Android phone, but I could on my laptop in Chrome.

ChelleRae

Strange thing...yes when I couldn't see the attachment on this one I could see the others...however today when I went to verify that, I could see the attachment here??? Seems to come and go

Zach Coen

That's odd. Can you confirm whether or not you can see the PDFs on the other posts on your Android? If not, this may be something I need to pass up to Patreon support.

ChelleRae

I couldn't find it either on my android. I do see it on my fire tablet and computer though.

Zach Coen

It's under the description of the post

Kirin Kemio

I don't see the PDF

Kirin Kemio

Same here. It's not ther

Zach Coen

Not sure but it's there for me

Toni

The last line of this post says download the PDF of this guide below, am I overlooking it? I'm on the android Patreon app.

Emilia Perez

Thank you so much!!!

Erin Elizabeth

Subtract up to 500 calories from your maintenance to get your deficit. I personally subtract 300. The less you subtract, the longer it may take. However, it may be more sustainable and better in the long run! :)

Emilia Perez

Thank you so much for all of your delicious recipes and plans. I completed my TDEE and I was wondering how much of a deficit in my maintenance calories I should be eating at.

Sam Whitman

Love your content on TikTok and happy to support your work. Looking forward to implementing these recipes and habits 🤘🤘🤘

Jaclyn

Thank you!

Jaclyn

Thank you!!! I will go ahead and start tracking and try it out 🙂👍🙂

Tonia Holmes

It seems high but it is probably a good starting point. Unless you are working out a lot pick sedentary activity level because of your desk job. Try tracking a couple days as accurately as possible, you may be surprised how many calories you're actually getting. This can also show you some places that you can make the most impactful changes. Maybe a particular meal, snack, habit can be changed as your first step?

Zach Coen

Sounds like my meals would easily fit into that. They are all under 500 calories and anywhere between 25-40g of protein usually. So you could just pick whichever 3 meals you want and still have some calories left for snacks.

Kaitlin Murphy

I joined a weight loss program just recently, my doctor says I need to be between 100-110 grams of protein, 55 grams of fat per day and about 1800 calories eating 3 meals and 2 planned snacks. How can I make some of these meals fit in what my doctor told me?

Zach Coen

That sounds pretty accurate. Remember, losing weight is not about how little you can eat. It's about how much you can eat, while still making progress. Higher calories means more sustainable.

Jaclyn

Tdee says maintenence for me is 2747! This sounds so high! I'm 5'5" 360 lbs female who works a desk job. To lose, I should still eat around 2247 calorie, still sounds high to me. Am I wrong??

Amanda Behm

Id take that too lol.

David Wright

i'd settle for just a large pdf flip through cookbook instead of mindless scrolling and downloading individual ones then going nah and back to scrolling and redownloading

Amanda Behm

Just tried one of the meal preps! Easy and good! I wish you had a meal prep cookbook!

Kaitlyn Violet

Just joined! My fiancé and I started your meal preps and working out about 3 weeks ago and we’re both 10 lbs down!

Valerie Valentine

Hi! Im new here, how is the serving size measure/determined? How do I know to portion the food?

Zach Coen

The PDF? It's under the description

ChelleRae

Thank you... I do not see the attachment for download though...did I miss it?

Zach Coen

The low fat string cheese is almost identical in calories and protein to eggs.

Jordan Sexton

So I'm starting to take the bento box meals but I need a good replacement for eggs. It's not that I don't like them, I just can't eat them. Any suggestions?

Stephanie Merritt

KFC

Joshua C.

Instead of weighing the total cooked food and dividing it by 6, I find it a little simpler to utilize measuring cups, for example use a 1/2 cup and divide the potatoes evenly until they are gone, then broccoli, etc. If you like after everything is portioned out you can check to see how much each container weighs, but it should be pretty close.

Joshua C.

I like Optimum Nutrition's Chocolate Flavor, because there is no sweetener and it blends really well. It took me a while to get use to the non-sugar sweeteners like sucralose. What I did was buy a couple of the smaller containers, some brands even have a sampler size, before buying the big value size 5lb jugs that last for months.

Derek Wolfer

As far as weighed portion amount, no they do not. But each recipe will tell you how many servings the recipe makes. Each person will cook food differently, and being as hes all over the world, each area produces different outcomes as well. So Zach states just take the final product and scoop/serve into the number of portions it is supposed to be. Or take your final product and weigh it, then divide by the number of servings to get your number.

Audrey

Do any of your recipes have portion amounts?

Karla Frisby

No need to respond to my question.... I figured it out. But, Thanks for all you do Zach!! LOVE the recipes and content!

Karla Frisby

I did the tdee calculator and got my caloric goal, but how do I figure out what my daily protein intake should be?

Zach Coen

Eating anything under that 1800 consistently will lead to fat loss. I advocate for small deficits for slow steady fat loss. So 1600-1700 calories will be fine if it makes it more sustainable.

Zach Coen

If you click my name it should redirect you to my page and the search bar should pop up

Zach Coen

Honestly, just whatever brand you enjoy drinking. I am partnered with Legion and using my code ZACH will get you 20% off your first order. I also used to drink Optimum Nutrition a lot before I found Legion.

Angela Armano

Hi! The tdee calculator has me at 1800 for maintenance and 1309 for fat loss; i feel like that is so low and i will always be hungry. Thats a sedentary lifestyle (i have an office job). Can i eat 1500 and still lose weight?

Kasey Sullivan

I'm having trouble finding the search bar on my desktop and app on my phone. The only one I see is the 'find a creator' search bar. Can you help guide me to where it is located? Sorry I've never been on Patreon before! Thank you :)

Siegfried

Is there a particular brand of protein shakes you would recommend?

Tiffany Wen

I've lost 7.7lbs already 💗💗

Autumn Hoagland

After every program I have tried and felt like I have failed, I am so happy I found your TikTok otherwise I wouldn’t have come across your Patreon and I would still be struggling

Zach Coen

Try to incorporate some fresh fruit and sides of veggies with your meals. Also be sure you’re drinking plenty of water.

Zach Coen

The carbs are more personal preference and activity level. If you want to track them you can, but its not necessary for fat loss.

Cody

Why have I stopped having bowel movements since starting?!?! 😱

leah woodhall

I went to the TDEE Calculator should I be looking at the moderate carb, lower carb, or higher carb columns in the macronutrients. the protein is significantly more in the lower carb column. My guess is the moderate carb selection but thought I would ask. Thank you for your time