How I Got Him Abs in 90 Days (Using Science)

Summary

In this video, YouTuber Cam embarks on a transformative 90-day fat loss journey with the help of science-backed training and diet strategies. Starting at 160 lbs with 25% body fat, his goal is to achieve visible six-pack abs by reducing body fat to 15%. Through a mix of tailored diet adjustments, effective training, and enjoyable cardio like basketball, Cam sheds 17 lbs, increases muscle mass, and improves his physique. The journey highlights the importance of sustainability, personalized nutrition, and consistent progress, offering valuable insights for anyone looking to achieve similar fitness goals.

Takeaways

• 😀 Cam embarks on a 90-day fat loss journey to achieve six-pack abs, guided by a science-backed workout and diet plan.
• 😀 Cam starts at 160 lbs with 25% body fat, aiming to reduce body fat to at least 15% for visible abs.
• 😀 The primary focus is on adjusting Cam's diet to a 2100-calorie daily target to achieve fat loss, without drastically changing his food preferences.
• 😀 Strategic food swaps, like replacing high-calorie snacks with lower-calorie alternatives, are used to cut calories while maintaining satisfaction.
• 😀 Cam is introduced to eating ice cream every night as a snack, fitting it into his fat loss plan without compromising results.
• 😀 Strength training is prioritized over just ab exercises to build muscle and prevent burning muscle mass during fat loss.
• 😀 The plan includes targeting major muscle groups to ensure Cam maintains a lean, muscular physique as he sheds fat.
• 😀 Cam tracks his progress using Jeremy's app, logging meals, weight, and workouts, which helps him stay on track.
• 😀 Cardio is introduced as a supplementary activity (like playing basketball) to help burn calories without relying on traditional boring gym sessions.
• 😀 After 90 days, Cam loses 11 lbs and sheds 3.5 cm off his waistline, but his body fat is still around 18-20%. The journey is ongoing to reach full six-pack abs.
• 😀 A sustainable, science-based approach to fat loss is key, and Cam continues to push his limits while maintaining health and muscle mass.
• 😀 By the end of the 150-day journey, Cam loses 17 lbs, drops over 10% body fat, and gains 5 lbs of muscle, proving that steady, sustainable progress works.

Q & A

What was Cam's starting weight and body fat percentage?

Cam started at 160 lbs with 25% body fat, according to a DEXA scan.

What was Cam's initial goal in this fat loss journey?

Cam's goal was to get six-pack abs for the first time in his life by reducing his body fat to around 15%.

Why did they decide to focus on Cam's diet first instead of exercise alone?

Diet was prioritized because it plays a crucial role in fat loss. A calorie deficit is essential for shedding fat, while exercise alone would not be enough to achieve the desired fat loss.

How did Cam's diet change to help him achieve his goals?

Cam's daily calorie intake was reduced from 2600 to 2100 calories. They focused on strategic food swaps to make this reduction without making him feel deprived, including substituting snacks with lower-calorie options like ice cream made from protein shakes.

Why was it important for Cam to build muscle while losing fat?

Building muscle while losing fat helps prevent a 'skinny' look, ensuring Cam would develop a lean and muscular physique. It also helps improve his overall appearance by broadening his back and shoulders for a V-shaped look.

How did the Built with Science Plus app help Cam in his journey?

The app allowed Cam to log his nutrition, weight, and training sessions. It automatically adjusted his diet plan based on his progress, ensuring his calories matched his current metabolism and fat loss needs.

What role did cardio play in Cam's training plan?

Cardio was used to complement the calorie deficit created by diet and weight training. Cam participated in activities like basketball, which helped him burn calories without the monotony of traditional gym cardio.

What was Cam's progress after 30 days?

After 30 days, Cam had lost 5 lbs and was seeing improvements in his training. His progress exceeded expectations, and he was motivated to continue.

Why did Cam's fat loss start to slow down after reaching 20% body fat?

As Cam approached 20% body fat, his metabolism adapted to the weight loss, which is a common occurrence. This made further fat loss harder, and his calorie requirements were adjusted downward to 1900 calories per day.

What happened when Cam's body fat got too low?

When Cam's body fat reached a very low level, his body began to signal for energy conservation, which affected his strength and made him feel fatigued. This is due to the drop in leptin, a hormone produced by fat cells that regulates hunger and energy expenditure.