How I would get chiseled like a Greek God if I had to start from ZERO (I’ve finally done it lol...)

Summary

In this fitness-focused video, the speaker shares his personal transformation journey over two years, emphasizing the importance of mindset, training, and supplements. He advises viewers to avoid overcomplicating their fitness goals, prioritize consistency, and focus on recovery over rapid growth. The speaker recommends a body recomposition approach, suggesting a low-carb, high-fat, and high-protein diet with occasional treats. He also discusses metabolism types and their management, and stresses the importance of proper exercise form and strength training for muscle growth. Finally, he endorses certain supplements for strength, recovery, and sleep quality.

Takeaways

• 🏋️‍♂️ **Mindset First**: The speaker emphasizes the importance of having the right mindset before starting any fitness journey.
• 🔄 **Transformation Timeline**: The speaker shares their personal transformation over two years, suggesting that with the right knowledge, it can be achieved faster.
• 🚫 **Avoid Overcomplication**: The speaker advises against making the process too complicated and focuses on the 20% of actions that yield 80% of results.
• 🏃‍♂️ **Consistency Over Intensity**: Consistency in workouts and diet is valued over sporadic intense efforts.
• 🛑 **Set Realistic Goals**: The speaker warns against setting unrealistic expectations that can lead to disappointment and guilt.
• 🍽️ **Bulking Caution**: Beginners are cautioned against bulking without proper knowledge, as it can lead to unwanted fat gain.
• 🥗 **Lean Gaining Strategy**: The speaker recommends lean gaining, focusing on adding muscle without significant fat accumulation.
• 🥑 **Diet Consistency**: A diet primarily consisting of whole foods with controlled carbohydrates is suggested for consistency and results.
• 🍰 **Moderation in Treats**: Allowing oneself treats occasionally while maintaining a strict diet most of the week is encouraged for sustainability.
• 🏃‍♀️ **Understand Your Metabolism**: Understanding one's metabolism type is key to adjusting eating habits and workout routines effectively.
• 💊 **Supplements for Support**: Creatine and weight protein are recommended for strength and recovery, along with other supplements for joint health and sleep.

Q & A

What is the primary focus of the video?

The primary focus of the video is to guide viewers on how to achieve a chiseled physique like a Greek statue through mindset, training, and supplements.

What does the speaker confess at the beginning of the video?

The speaker confesses that the transformation shown in the video took him two years, but with the right knowledge, one could potentially achieve similar results faster.

What is the 20% of effort that gives 80% of the transformation results?

The 20% of effort that matters includes not quitting, consistency over fancy stuff, and prioritizing recovery over fast growth.

Why does the speaker advise against bulking for beginners?

The speaker advises against bulking for beginners because it requires time to cut down weight, and without proper training and eating experience, one might struggle to stop eating when needed.

What is the alternative to bulking that the speaker recommends?

The speaker recommends 'body recomp' or lean bulking, which involves gaining as much lean muscle as possible without putting on a significant amount of fat.

What type of diet does the speaker follow for body recomp?

The speaker follows a low carb, high fat, and high protein diet with no processed sugar or junk food for most of the week.

How does the speaker handle treats in his diet?

The speaker allows himself to have some treats on the weekend, but nothing overboard, and emphasizes not ruining the entire body with just a single indulgence.

What advice does the speaker give for those with a high metabolism?

For those with a high metabolism, the speaker recommends snacking to break the fasted state and prevent burning too many calories.

What is the speaker's current approach to metabolism management?

The speaker currently uses intermittent fasting, where he doesn't eat or snack for 16 to 20 hours of the day and only eats within a specific time window.

What are the key exercises the speaker recommends for strength training?

The key exercises recommended are overhead press, incline bench press, deadlifts, weighted dips, barbell rows, pull-ups, and lat raises.

What supplements does the speaker recommend for strength and recovery?

The speaker recommends creatine and weight protein for boosting strength output and recovery, and for joint problems, he suggests Boflex, collagen, turmeric, and ginger tablets.

Outlines

00:00

💪 Building a Chiseled Body: Mindset and Training

The speaker begins by confessing their past struggles with body image and how they transformed over two years. They emphasize that the viewer can achieve similar results more quickly by following the advice given. The video focuses on three key areas: mindset, training, and supplements. The speaker advises not to quit, to be consistent, and to prioritize recovery over rapid growth. They discuss the importance of macro-level thinking, setting realistic expectations, and not feeling guilty about occasional indulgences. The speaker also touches on the concept of 'bulking' and suggests an alternative approach called 'body recomp,' which involves gaining lean muscle without significant fat gain. They recommend a diet of whole foods, low carbohydrates, high protein, and healthy fats, with occasional treats on weekends.

05:01

🍽️ Metabolism and Nutrition for Body Transformation

The speaker discusses metabolism, advising viewers to understand their own metabolic type to make informed dietary choices. For those with a fast metabolism, they suggest snacking to prevent excessive calorie burning, while for those with a slow metabolism, they recommend intermittent fasting to give the illusion of a faster metabolism. The speaker also explains the benefits of eating within a short time window for better satiety and decision-making. They emphasize the importance of strength training with compound exercises like overhead press, bench press, deadlifts, and pull-ups for a well-rounded physique. The speaker advises focusing on form and control over lifting heavy weights and recommends supplements like creatine and weight protein for strength and recovery. They also suggest natural remedies for joint pain and recommend good sleep hygiene with the use of supplements like GABA and melatonin.

Keywords

💡Chisel

Chisel refers to the process of sculpting one's body to achieve a lean and defined muscular appearance, akin to a chiseled statue. In the video, the speaker emphasizes the importance of chiseling down to become like a Greek statue, which implies a body with well-defined muscles and low body fat. The speaker's personal transformation serves as a testament to the effectiveness of the methods discussed.

💡Mindset

Mindset in this context refers to the mental attitude and approach one takes towards achieving fitness goals. The video suggests that having the right mindset is crucial for success, as it influences one's commitment, consistency, and the ability to overcome challenges. It's the foundation upon which all other aspects of fitness transformation rest.

💡Consistency

Consistency is highlighted as a key principle in the video, emphasizing the importance of maintaining regularity in one's fitness routine and diet. It is portrayed as more valuable than sporadic intense efforts, as it leads to sustainable progress over time. The speaker advises focusing on being consistent rather than seeking quick fixes or fancy workouts.

💡Recovery

Recovery in the context of the video refers to the rest and restoration phase after exercise, which is essential for muscle growth and preventing injury. The speaker stresses the importance of prioritizing recovery over aggressive training schedules, as it allows the body to adapt and grow stronger, supporting the long-term fitness journey.

💡Bulking

Bulking is the process of intentionally gaining weight, typically through increased calorie intake, to build muscle mass. The video discusses the potential pitfalls of bulking for beginners, such as the need for subsequent weight loss and the risk of overeating. It contrasts with the recommended approach of body recomposition.

💡Body Recomposition

Body recomposition involves gaining muscle while minimizing fat gain, which is presented as a more effective strategy for beginners than bulking. The speaker outlines a diet focused on whole foods, low carbohydrates, and high protein intake to facilitate this process. This approach aims for a lean and muscular physique without significant fat accumulation.

💡Macros

Macros, short for macronutrients, refer to the three primary nutrients required by the body: carbohydrates, proteins, and fats. In the video, the speaker discusses how manipulating macronutrient intake can influence body composition, with a focus on a low-carb, high-fat, and high-protein diet to support body recomposition.

💡Progressive Overload

Progressive overload is a training principle that involves gradually increasing the stress placed upon the body during exercise to promote muscle growth and strength gains. The video mentions that by lifting heavier weights over time, one can stimulate muscle growth, provided that the increase is done in a controlled and safe manner.

💡Metabolism

Metabolism in the video refers to the rate at which the body burns calories at rest and during activity. The speaker discusses how understanding one's metabolism can help tailor a fitness plan, with strategies such as intermittent fasting for those with a slower metabolism to enhance fat burning.

💡Supplements

Supplements are nutritional aids that can enhance muscle growth, recovery, and performance. The video mentions creatine and weight protein as supplements that can boost strength and recovery, while also suggesting collagen, turmeric, and ginger for joint health, and Gaba, melatonin for improved sleep.

💡Form and Control

Form and control refer to the proper execution of exercises with emphasis on technique and precision over lifting heavy weights. The video stresses the importance of mastering exercise form to prevent injuries and ensure that the targeted muscles are effectively worked, leading to safer and more efficient workouts.

Highlights

The speaker shares a personal transformation journey over two years.

Emphasizes the importance of mindset, training, and supplements.

Advises not to quit and to prioritize consistency over fancy workouts.

Recommends prioritizing recovery over fast growth to avoid injuries.

Encourages setting realistic expectations to prevent disappointment.

Suggests starting with a lean bulk to build muscle without excessive fat gain.

Advocates a diet of whole foods, low in carbohydrates, and high in protein and fat.

Recommends occasional treats on weekends to maintain motivation.

Cautions against overindulging in sweets or junk food.

Discusses the role of metabolism and how to work with it for fitness goals.

Suggests snacking for those with fast metabolisms to prevent excessive calorie burning.

Recommends intermittent fasting for those with slow metabolisms to enhance fat burning.

Advises focusing on compound exercises for maximum muscle gain.

Stresses the importance of form and control over lifting heavy weights.

Recommends creatine and weight protein supplements for strength and recovery.

Suggests supplements for joint health like collagen, turmeric, and ginger.

Advises on sleep improvement with GABA, melatonin, and other sleep aids.

Encourages starting at one's own pace and not comparing oneself to others.

Offers one-on-one help through a link in the video description.

Transcripts

so here's how I would get chisel like a

great God from zero I'll go over

everything in this particular order

number one mindset number two training

number three supplements I must begin

this video with a

confession this is me this is me this is

also me and well this is me now I've

made the transformation in a 2 years

period but if you know everything this

video you could probably do it faster so

you can relax I'm not another guy on

YouTube making videos on things I've

never experienced firsthand it's about

time we really focus in on chiseling

down and becoming a Greek statue

becoming baky becoming brat pit from

Troy I'm so sored yeah I know what it's

like to want to build an attractive body

this got to go but I couldn't I know

what is like to be jealous of guys on

the screen like bro I was pretty damn

bad

so yeah so let's stop wasting more

[Music]

time don't over complicate any of the

things you learn in this video 20% of

what you do will give you 80% of your

transformation so the 20% that actually

really

matters looks like this number one don't

[ __ ] quit number two consistency over

fancy stuff number three prioritize

recovery over fast growth of course on

the opposite end 80% of your effort will

give you barely any results especially

towards the beginning you know I'm not

saying you can afford to be lazy but I

am saying don't set stupid expectations

that will leave you in disappointment

and guilt it's only on the macro levels

so think in terms of months and years

that they see their results compound do

the right things majority of the time

man well you be all right important note

here is just don't ever feel guilty and

stop your progress like my dumb ass here

in this picture God damn I'm fast as

[ __ ] we're only human at the end of the

day and if we move fast everything will

make sense towards the end contrary to

POA belief I don't think you should bul

if you're a straight beginner this

simply means eating a [ __ ] ton of food

to put on weight to have more energy so

you can live heavier at the

gym thereby you make faster progress at

the gym which in turns Progressive

overload which in turn means more muscle

buildt now it's a good concept I

recommend you to B once you think you

can dedicate a good 6 months to looking

fat and know exactly what you doing two

steps but right now I think it's

actually one of the biggest mistake a

beginner can make the reasons are as

follow listen number one you need to

invest time in cutting down weight if

you were to bul number two without a lot

of training and eating experience you

might struggle a lot can't stop eating

when you decide to stop your B you know

this is where the meme of somebody would

be on like a permanent bulk would come

in so an alternate route that I would

recommend would be to do what I call it

body recomp AKA don't tell me don't tell

me let me guess lean Boke AKA main

gaining this concept is to gain as much

lean muscle as possible without putting

on a serious amount of fat early

on now this is how you do it to do a

proper body Recon it's all about how you

eat for me the way I got chisel was

sticking to majority Whole Foods and

keeping my carbohydrate low for around 6

days of the week on every given day I'm

on a simple low carb high fat and high

protein diet no processed sugar no junk

food I've listed the exact food I eat in

a prior video so it'll be in the

description if you want to check it out

but here's what I look like I generally

eat the same thing every day for

Simplicity I do this because I view my

body as somewhat of like an equation

with a clear end point and a clear set

of variables food is one of the

variables I don't want to change on a

day-to-day basis if I can keep eating

the same thing I know what's giving me

results what makes me feel bad and well

so on on the weekend usually either side

Sunday or Saturday I allow myself to

have some treat nothing overboard just

anything that I'm happen to be craving

for you know during the week days if

you're strict most of the time you won't

ruin your entire body with just a single

donut remember who's going to carry the

boats being hardcore is nice but you

don't have to be all the time just be

consistent and do things in a way that

will not let you quit I quit but also

understand your personality type right

if you lack self-control I used to play

a lot of games I lost control of

myself I hated it just don't do yourself

dirty and treat yourself to many

sessions of donuts or sweets so know

thyself and well play according to how

much you know yourself honor that

philosophy that's what it is people

often think just because they have

either a fast metabolism or slow

metabolism that they're kind of [ __ ]

wrong you're not [ __ ] [ __ ] ugly

[ __ ] you're just confused and don't

know what to do and I was too I have a

hell slow metabolism and thought I was

well cooked thoroughly and had no hopes

of making a change I used to think my

metabolism was a crutch but simply

understanding what type of metabolism I

had made it very easy to just play

around with it if you have a high

metabolism I would recommend you snack

to break your fastest state so you don't

burn too much calories rested a fastest

state is the state in which your body

burns more fat than it would normally W

when you eat you pause this fastest

state of course that's a little bit too

much science for this video so safety

glasses off [ __ ] if you have a

slow SL medium metabolism I would

recommend you do what I do currently

intermediate fasting all intermediate

fasting means is that you don't eat or

snack for 16 to 20 hours of the day and

only eat all your meals in a particular

time window this lets you play around

with how long your body stays in the

fastest State and can give you the

illusion of having a fast

metabolism like bro you see me being

super lean right now but trust me I sack

on a bunch of weight if I were to eat

like a pig also last note on metabolism

hacking is when you eat within a short

time window you eat a lot less than if

you were to snack and eat a bunch of

meal throughout the day now there's a

couple reasoning for this let me explain

number one you be compressing all your

meals within a short time span number

two if you're on a high fat SL High

protein diet you find that you'd be very

satiated of course just don't eat like

processed or sugary food all the time

that will [ __ ] up your ability to think

straight and make good decision and you

should be all

right all right I'm not going to [ __ ]

around with this part I'm going to try

to keep it short and simple focus on

gaining strength with every session with

these exercises at the gym overhead

press incline bench rainia deadlifts SL

regular deadlifts weighted dips barbell

rows Pull-Ups SL weighted pull-ups are

pretty good too and of course spam

ladder raises like you're brain dead if

you get strong with these lift and

literally fail at everything else you

still look pretty amazing a know here is

all these exercises focus on muscle

group that makes you look good as a guy

you won't be training legs to the point

where you can't fit your jeans and stuff

like final note is focus on form and

control over strength at all times this

is what it is okay I can guarantee you

you'll thank me later for this by the

way when you don't injure yourself and

gain strength at a linear Pace you can

become massive and strong relatively

quickly remember consistency plus

recovery over fancy [ __ ] and Eagle

lifting even if it means you're lifting

lightweight for a

bit not professional advice this is what

I do this is what I take take it out of

your own risk I recommend getting

creatin and wheight protein this will

boost your strength output and Recovery

therefore you can lift heavier and prog

aggressively overload a lot faster if

you got joint problems get some Boflex

collagen turmeric and ginger tablets

these will help you with inflammation

and joint pain then if you have terrible

sleep I recommend getting Gaba

melatonin [ __ ] these will knock

you out and assure you sleep like a baby

starting out and that's pretty much it

bro like I want to stress the soul

Goddamn much because I know starting out

I had a lot of self-doubt and I would

just start and quit start and quit and

try to impress people I don't even give

a [ __ ] about which led me to Eagle lift

a lot take it out your own pace if you

enjoyed the video make sure to drop me a

like I'd greatly appreciate it if you

you know have something to say drop in

the comment section especially if you

have some you know [ __ ] talk to give I

love to you know anyways uh if you need

help one onone Link in the description

if not toos I'll see you next time all

right