How I FINALLY Got Lean - ULTIMATE Guide To Fat Loss and Dieting
Summary
TLDRThe video script details a personal journey of transformation from being overweight and unhappy with one's appearance to a dedicated fitness enthusiast. The speaker candidly discusses their initial struggle with emotional eating and the pivotal moment that sparked a three-year commitment to improving their physical and mental well-being. The narrative transitions into an in-depth guide on fat loss, emphasizing the importance of understanding caloric deficits and the role of thermodynamics in weight management. The speaker debunks fad diets, explaining that any diet can work if it creates a caloric deficit, but cautions against extreme measures due to their potential for muscle loss and the difficulty of sustaining such diets. They advocate for a balanced approach, recommending high-protein, low-calorie, high-volume foods, and suggesting the use of the MyFitnessPal app for tracking. The guide also covers the significance of resistance training in preserving muscle mass and the role of cardio in burning calories. Additional tips include strategies for managing hunger, the benefits of intermittent fasting, and the importance of tracking progress for motivation and accountability. The speaker's anecdotal experiences and practical advice aim to provide viewers with a comprehensive yet approachable roadmap to achieving their fat loss goals.
Takeaways
- 🍕 **Diet and Calorie Deficit:** Any diet that puts you into a caloric deficit will lead to weight loss. It's not about the specific food, but the total energy consumed vs. expended.
- 🏋️♂️ **Protein Intake:** Aim for at least a gram of protein per pound of body weight, especially when losing weight, to prevent muscle loss.
- 🥗 **Food Choice:** Opt for low-calorie, high-volume foods that are satisfying and help with hunger management.
- 🚴 **Cardio Exercise:** Choose low-intensity, steady-state cardio that can be sustained for a longer period without causing excessive muscle fatigue.
- 🏋️♀️ **Resistance Training:** Engage in regular weightlifting to increase muscle mass, which raises your metabolic rate and helps maintain a lower body fat percentage.
- ⏳ **Intermittent Fasting:** Use intermittent fasting as a tool, but listen to your body to avoid binge eating or extreme hunger.
- 🍞 **Carbohydrate Timing:** Consume most of your carbohydrates around your workout to fuel your body and protein throughout the day for recovery.
- 👩🍳 **Cooking Skills:** Develop good cooking skills to create low-calorie, high-volume meals that are satisfying and align with your dietary goals.
- ☕ **Appetite Suppressants:** Use stimulants or appetite suppressants cautiously, and consult a doctor before making significant changes to your diet or supplement regimen.
- 📈 **Progress Tracking:** Regularly weigh yourself and take progress pictures to stay motivated and accountable for your dietary and exercise adherence.
- 🧠 **Listen to Your Body:** Understand your body's signals and adjust your diet and exercise routine accordingly to avoid unhealthy cycles of binging and starvation.
Q & A
Why did the speaker feel upset after cheating on their diet?
-The speaker felt upset not just because they binged on pizza, but because they knew they would have to spend an extra day longer looking the way they did instead of achieving their desired appearance.
What is the speaker's main goal with the video?
-The speaker aims to provide a comprehensive Ultimate Guide to Fat Loss, sharing personal experiences and strategies to help viewers learn as much as possible about losing fat effectively.
According to the speaker, why do fad diets like eating only bananas work?
-Fad diets work because they typically put individuals into a caloric deficit, meaning they consume fewer calories than they burn, which leads to weight loss according to the principles of thermodynamics.
What is the concept of thermodynamics that the speaker refers to?
-The concept referred to is that energy cannot be created or destroyed, and that energy can be converted into mass and vice versa, which is fundamental to understanding how caloric deficits lead to weight loss.
What is the speaker's recommendation for a daily caloric deficit to lose 2 pounds of fat per week?
-The speaker suggests a weekly deficit of 7,000 calories, which translates to a daily deficit of 1,000 calories from the maintenance level, to aim for losing 2 pounds of fat per week.
Why does the speaker recommend against cutting calories too aggressively for beginners?
-Cutting calories too aggressively can lead to difficulties in hitting protein intake goals, increased hunger, and a higher risk of muscle loss rather than just fat loss, which can be counterproductive for the goal of improving body composition.
What type of food choices does the speaker suggest for an optimal diet?
-The speaker suggests choosing low-calorie, high-volume, high-protein foods to optimize the diet for fat loss while maintaining muscle mass.
What is the speaker's preferred type of cardio exercise?
-The speaker prefers incline walking on the treadmill as it allows for burning a good amount of calories in a short amount of time with low impact on the joints.
How does resistance training or weightlifting contribute to the speaker's fat loss journey?
-Resistance training helps maintain and build muscle mass, which increases maintenance calories and helps prevent muscle wasting during a cut. It also contributes to a more attractive and athletic physique.
What is the speaker's stance on using stimulants and appetite suppressants to combat hunger?
-The speaker advises caution, suggesting that for most people, moderate use of caffeine is sufficient to curb hunger. For more drastic measures, one should consult with a doctor before incorporating stimulants or appetite suppressants into their routine.
Why is tracking progress important according to the speaker?
-Tracking progress is crucial for staying motivated and accountable. It allows the individual to see real-time changes and helps in getting back on track if there are fluctuations or setbacks.
Outlines
😀 Personal Journey and Introduction to Fat Loss Guide
The speaker begins by reflecting on their emotional journey with weight, recounting a moment of binge eating that led to a decision to change. They express a deep commitment to self-improvement over the past three years, learning from mistakes and becoming 'obsessed' with enhancing their life. The video is positioned as an 'Ultimate Guide to Fat Loss,' promising a comprehensive approach starting from basic to advanced strategies. The speaker emphasizes the importance of personal experience and unique perspectives in addition to the top fat loss tips. The introduction to the topic of fad diets is presented with a controversial statement that they can work, but for reasons that might be unexpected.
📊 Thermodynamics of Dieting and Caloric Deficit
The paragraph delves into the science behind weight loss, explaining the principle of thermodynamics as it applies to dieting. It emphasizes the concept of a caloric deficit, where the intake of calories is less than the amount expended, leading to weight loss. The speaker uses the example of a hot dog to illustrate the conversion of mass to energy and vice versa. They also introduce the idea that one can eat almost anything and still lose weight if in a caloric deficit. The importance of tracking food intake and calculating maintenance calories is highlighted, with a recommendation to use a fitness app for better tracking and understanding of one's dietary needs.
🏋️♂️ Setting Realistic Deficits and Diet Parameters
The speaker discusses setting a daily caloric deficit goal to achieve a desired weight loss of 2 pounds per week, using the example of subtracting 1,000 calories from a maintenance level of 2,500. They caution against aggressive diets, recommending not to go below 1,500 calories for men, based on personal experience. The narrative continues with a personal anecdote about the speaker's journey from 240 lbs to 165 lbs, emphasizing the importance of a sustainable and reasonable approach. The paragraph concludes with advice on food choices, advocating for low-calorie, high-volume, and high-protein foods, and the challenges of maintaining sufficient protein intake on a low-calorie diet.
🚴♀️ Optimal Cardio and Resistance Training for Fat Loss
The focus shifts to the 'calories out' aspect of weight loss, with a discussion on the type of cardio exercises that are most effective for burning calories efficiently while on a calorie deficit. The speaker recommends low-impact, low-intensity exercises that can be sustained for longer periods. They share their personal preference for incline walking on a treadmill and caution against high-intensity cardio that could interfere with muscle recovery for resistance training. The importance of resistance training, or weightlifting, is emphasized for maintaining muscle mass and increasing metabolic rate, with a suggestion to follow a push-pull-legs training split. The paragraph concludes with advice for beginners to experiment with different exercises to find a routine that they enjoy and can stick with.
🍕 Combating Hunger and Dietary Adherence
The speaker addresses the challenge of hunger while on a calorie deficit, advocating for food choices that are low in calories but high in volume to help feel fuller for longer. They share personal strategies, including the use of cooking skills to create satisfying, low-calorie meals that mimic higher-calorie comfort foods. Intermittent fasting is introduced as a tool, but with the caveat to listen to one's body and not to skip meals if hungry. The speaker also warns against breaking a fast with high-sugar foods that can lead to increased hunger. They touch on the use of stimulants and appetite suppressants, advising caution and consultation with a doctor for such methods. Lastly, they discuss carbohydrate timing, suggesting that most carbs should be consumed pre-workout for energy, and protein intake should be spread throughout the day for recovery.
📈 Tracking Progress and Maintaining Motivation
The final paragraph emphasizes the importance of tracking progress through regular weigh-ins and taking progress pictures. The speaker shares their personal motivation for tracking, viewing it as a reward for their hard work. They stress the importance of consistency and accountability, encouraging viewers not to skip this step. The paragraph concludes with a light-hearted call to action for viewers to subscribe, humorously linking their success to the speaker's ability to afford a Lamborghini, and ends with a musical cue signaling the end of the video.
Mindmap
Keywords
💡Caloric Deficit
💡Thermodynamics
💡Fat Loss
💡High-Protein Diet
💡Cardio
💡Resistance Training
💡Intermittent Fasting
💡Carbohydrate Timing
💡Hunger Management
💡Progress Tracking
💡Mindful Eating
Highlights
The speaker shares a personal story of struggling with their weight and how a single slice of pizza led to a commitment to change.
A dedication to self-improvement over three years led to a complete transformation, driven by an 'obsession' with health.
The video aims to provide the Ultimate Guide to Fat Loss, combining personal experiences with comprehensive strategies.
An 'iceberg style' of content delivery will be used, starting with basic information and moving into advanced strategies.
Fad diets are discussed, explaining why they can work due to creating a caloric deficit, despite their simplicity.
Thermodynamics is introduced to explain how energy from food can be converted into mass, and vice versa.
The importance of tracking food intake and understanding maintenance calories is emphasized for effective weight loss.
The concept of a caloric deficit for weight loss is explained, using the example of losing 2 lbs per week.
A recommendation to avoid aggressive calorie cutting, suggesting a more moderate approach for long-term success.
Food choice criteria are outlined: low-calorie, high-volume, and high-protein foods are ideal for a diet.
The struggle of hitting protein intake targets on a low-calorie diet is discussed, with suggestions for high-protein food choices.
Cardio exercise is recommended for increasing calorie burn, with a focus on low-intensity steady state cardio.
Resistance training is highlighted as essential for maintaining muscle mass and improving body composition during weight loss.
A push-pull-legs training split is suggested for an effective weightlifting routine, tailored to individual preferences.
Strategies for battling hunger are presented, including food choice reconsideration and the use of cooking skills to create satisfying low-calorie meals.
Intermittent fasting is discussed as a tool for weight loss, with a caution to listen to one's body and avoid binge eating.
The use of stimulants and appetite suppressants for managing hunger is mentioned, with a strong caution to consult a doctor before use.
Carbohydrate timing is introduced as an advanced strategy, suggesting most carbs be consumed before a workout for optimal energy.
The importance of tracking progress through regular weigh-ins and progress photos is emphasized for motivation and accountability.
Transcripts
it feels like yesterday that I was
hunched over my desk in my room in tears
because I had just cheated on my diet
one slice of pizza turned into the
entire box I was 240 lb miserable and
just absolutely hated how I looked I had
finally had enough it wasn't the fact
that I had binged that made me so upset
it was that I knew I had to spend an
extra day longer looking like that
instead of this in other words an extra
day of getting absolutely noes oh wait
those days still aren't over
however what I didn't know then was I
would spend the next 3 years dedicating
myself to improving my mind body and
life like really I'm completely obsessed
over this honestly there's probably
something borderline wrong with me it
was far from smooth sailing and I made
countless mistakes but thanks to the
rocky ride I was able to learn so much
more in this video I'm going to take my
experiences from the past 3 years and
use them to give you the Ultimate Guide
to Fat Loss this is going to be as
comprehensive as possible my goal here
is to genuinely pack as much knowledge
into one video as I possibly can and
because of that I'm going to use an
iceberg style of breaking things down
I'm going to start with the most simple
and surface level information here and
then progressively move into more
advanced strategies now even if you are
Advanced I would strongly encourage you
to watch this entire video because this
isn't just chat gbt top 10 fat loss tips
I'm bringing my personal experiences and
perspectives into this so there's going
to going to be a lot here that you're
not going to find anywhere else I
guarantee you you will learn something
new now I'm going to kick things off
with everyone's favorite topic fad diets
and I'm going to explain to you why they
actually work yes you heard that right
only eating bananas all day in fact will
get you shredded but maybe not for the
reason you think technically you can
actually eat almost whatever you want
and lose weight now if for whatever
reason you just really want to only eat
bananas all day every day that's
completely fine you can do that and lose
fat but before you do that let me just
give you a quick lesson on
thermodynamics energy cannot be created
or destroyed eal mc^ s now you may be
asking yourself why is this guy trying
to give me flashbacks to my Trauma from
high school chemistry class well my
student the reason why these diets
actually work is because they put you
into a caloric deficit calories are
really just a mathematical
representation of energy just like
Jewels or Watts now this is important
because like I just mentioned eal mc^ s
energy can be converted into to mass and
vice versa so to visualize this a little
bit let's take a hot dog for example off
the top of my head a hot dog has about
300 calories in it well actually that's
not quite right the hot dog itself is
300 calories it gets converted into
energy through your digestive system the
mass gets converted into energy just by
existing and doing our day-to-day
activities we use energy once your body
turns the hot dog into energy it then
has the option to convert it into Mass
specifically and simplified fat or
muscle tissue if the amount of energy
you put in is lower than the amount of
energy that you burn then your body has
to use some of its stored Mass to
compensate for that deficit and on the
opposite side of things if you consume
more energy than you actually use your
body is going to store it for later
evolutionarily this is actually
extremely convenient because there's
going to be times when food may not be
available in these times your body can
just take stored energy from when you
had plenty to go around and burn that
off in order to meet your needs back to
our banana example I think now that
we've broken this down a little bit it
makes a lot of sense why our banana
example could work if we just view food
as raw energy if the energy we take in
from the bananas is lower than the
amount we burn we're of course going to
lose weight so essentially you can eat
almost whatever you want while you're
dieting but I'm about to explain to you
very shortly why that's probably a
terrible idea now with this new
knowledge of thermodynamics what I want
you to do right now if you haven't
already is download the my fitness Pile
app what this will allow you to do is
track the amount of foods you eat and
actually view them numerically as energy
and then compare that against your
maintenance calories now you may be
thinking what the [ __ ] are maintenance
calories well don't worry I have all the
answers you can go online Google
maintenance calorie calculator and put
your height and weight potentially a few
other stats but they don't really matter
that much and just take a look at the
sedentary or little to no exercise value
and boom maintenance calories now that
you have your maintenance we're here to
lose fat not maintain our weight so that
brings the next question how aggressive
of a deficit should we do unfortunately
I'm going to have to give you some more
flashbacks to your high school trauma
one pound of fat contains 3500 calories
so if we want to lose 2 lb of fat per
week we have to be in a weekly deficit
of 7,000 calories 7,000 divided by 7 for
7 days in a week gives us 1,000 calories
now hypothetically if your maintenance
calories came out to be 2500 you would
just subtract 1,000 from 2500 boom 1,500
calories that's your daily deficit goal
in order to lose 2 lbs a week by the way
I would not recommend eating anything
below, 1500 calories as a man how do I
know it sucks dick to go below 1500
calories because I've done it now with
that in mind how aggressive of a deficit
should we actually do here personally I
like to cut a little faster I would
actually lean more towards the 1500
calories side of things but I would not
recommend that unless you quite
literally do this professionally like me
start with something reasonable losing
weight should be easy if you feel like
it's taking an exceptional amount of
willpower then something in your regime
is probably a little off obviously be
reasonable take it slow it's going to be
a lot easier and statistically at the
end of the day you're way more likely to
actually keep the weight off if you do
it this way now again there might be
some of you who completely ignore this
cautionary advice and decide to take
things aggressive how do I know those of
you exist because I'm one of them I
personally enjoy Los losing weight quite
quickly because the progress in the
mirror everyday motivates me seeing my
physique change and the weight fly off
is all I need to keep going I can be
perfectly content eating ground turkey
for every meal using raw willpower and
the fact that I'm getting absolutely
shredded however you are not me and I'm
not just trying to flop my willpower on
you like legitimately I've been doing
this for 3 years I was 240 lb and I
weigh 165 lb now it's not just willpower
here I have so much experience so much
practice and everything in my life is
perfectly lined up in order for me to do
these things I quite literally have a
completely different structure to my
life I'm trying to become a professional
athlete here it should be different I've
been training consistently for 3 years
straight this means that my cardio is
dialed in I probably have more muscle
mass than you and I know how to do
things safely if you're fat out of shape
overweight Etc odds are you've probably
been pretty slack on your diet for a
while you aren't going to be used to
just jumping into a, 1500 18800 calorie
diet it's completely unrealistic ease
into it trust me it's going to be a lot
more fun sure it's going to take longer
but just be content with that you're
already going to be making a lot of
sacrifice anyways don't take it too far
next up I'm going to go over food choice
so what exactly should you be eating
you're telling me I can eat whatever I
want and lose weight so why wouldn't I
just eat Domino's Pizza all day another
very bad idea again because I've done it
here's your food criteria this is going
to be the most optimal things to eat for
your diet you should aim as much as
possible to meet this criteria low
calorie high volume high protein food
low calorie is pretty self-explanatory
we want food with low calories now the
second one might not be so obvious high
volume food essentially means that we're
eating food with low calories but a lot
of size to it it's going to fill up our
stomach a lot a great example is salad
with no dressing it's low calorie and
high volume you can fill your stomach up
pretty easily with it and it's what
[ __ ] 10 calories I wouldn't even
track it I'm talking straight leaves
here Brachiosaurus diet and then of
course high protein for me this is
pretty much the hardest part of any diet
I always struggle with hitting my
protein what do you mean by hitting your
protein well you want to shoot for at
least a gram per pound of body weight
especially while you're cutting while
you're losing weight having a high
protein intake is especially important
this is because while losing weight we
don't want to lose weight we
specifically want to lose fat so having
a high protein intake gives our body the
signaling and molecules it needs in
order to actually repair and prevent
that muscle wasting from happening why
why is this so hard if I could eat all
the food in the world I would hit my
protein intake every single day but
unfortunately when you're on a low
calorie diet to hit say 180 g of protein
you're going to need to Fork up a large
portion of your calories for that now
personally I really like to enjoy my
food to this day my favorite food is
still pizza and gummy bears when you've
got 1,200 out of your 1,800 calories
sucked up by protein that doesn't leave
much room for carbs or having fun this
is again why I say it's so especially
important important to avoid cutting too
aggressively especially when you're
first starting out odds are you're
probably going to have a pretty hard
time hitting your protein too and that's
going to be even harder if your calories
are way too low and then there's going
to be a certain point where you aren't
really just losing fat anymore you're
losing muscle and fat what's the point
your body fat percentage is going up
while you're losing weight instead of
looking like a Hollywood actor you're
looking a lot more like that picture of
Elon Musk on the boat now personally my
protein of choice is ground turkey and
protein shakes now you should generally
try to avoid drinking your calories but
it makes it a lot easier for me makes me
feel like I get to have McDonald's
chocolate milk while I'm dieting all
right so we now have our diet parameters
next up we're going to talk about the
other side of the calories in calories
out equation calories out we can
increase the amount of energy we burn
through exercise specifically cardio
everyone's favorite which cardio should
you do the one you like but I'm going to
help you out a little bit here and give
you some expert advice out of my nogget
as far as cardio goes you should be
shooting for low intensity steady state
cardio that you can easily recover from
and burn the most calories in the most
time efficient manner now since that
kind of sounded like a foreign language
I'm going to break that down a little
bit because we're on a calorie deficit
it's going to be a little bit harder for
our body to recover from things it could
normally pretty easily recover from for
example running 3 miles personally I
pretty much never ran the entire time I
was dieting why because it makes my
joints feel like [ __ ] for the next 3
days and if your joints hurt you can't
exactly have an intense leg day joints
aside there's also going to going to be
some muscle fatigue associated with any
cardio you do as well we want to
minimize this to get the most out of our
resistance training which I'm going to
talk about later so something that's low
impact pretty low intensity but still
burns the most calories in the least
amount of time as far as burning the
most calories go just do whatever you're
most comfortable with and can do
regularly and sustain for a pretty long
time if you're gassing out after 15 to
20 minutes you're probably going way too
hard you want to do something that you
can do pretty easily for an hour or two
for me my preferred cardio is incline
walking on the treadmill this is because
I'm able to burn a good amount of
calories in a fairly short amount of
time and this could be because I'm
fairly used to training and I have
decently developed legs now though they
are a little lacking but I find that 30
to 60 Minute sessions daily I get almost
no muscle fatigue from it if I take the
incline a little too high sometimes I
will get a little bit of aching
especially in my joints but that's how I
know I've taken it too far I usually do
about three incline 10 speed slow impact
and actually burns the same amount of
calories as I would jogging after a good
run you feel like someone stuck metal
rods in your knees don't even get me
started on shin splints now that Sam
sik's promotional section's out of the
way we're going to go into everyone's
actual favorite resistance training boy
am I glad that not everyone does
resistance training AKA weightlifting
weightlifting is going to be what
actually makes you attractive Not
Getting Thinner at first I was actually
really hesitant to start lifting weights
cuz I wasn't really sure that I wanted
to actually get a muscular physique I
just wanted to be skinny however while
you're cutting especially if you're
doing it some somewhat aggressively your
body is going to be like damn I'm
[ __ ] hungry wait a minute we've got
all this tissue that we can get rid of
why not get rid of some of this muscle
mass because it's burning calories by
just existing did you hear what I just
said muscle mass burns calories by just
existing so if you increase your muscle
mass your maintenance calories is going
to go up whether you do more activity or
not on top of that while you're cutting
doing resistance training regularly is
going to keep your muscle from getting
wasted if you're new to the gym you're
going to be able to build muscle on a
cut again something I've accomplished
you want to train like you're trying to
get as big as possible now most of you
are probably going to be like I
literally I do not want to get that big
I want to look athletic me too man why
wouldn't you try to gain that muscle and
look as good as you can as quickly as
possible instead of doing halfast
workouts in order to actually look good
and athletic we want to decrease our
body fat percentage not lose so much
weight so aggressively without doing
resistance training the complete wrong
way that our body fat percentage
actually goes up while we're losing
weight genuine tragedy # weo semaglutide
gang what should you actually do in the
gym as far as weightlifting goes I
highly recommend the pushpull legs
training split on one day you do push
day chest and triceps another day you do
pull back and
biceps and then you do legs I don't know
why they didn't give legs a fancy term
probably cuz everyone [ __ ] hates leg
day not that I really mind it I don't
know I don't feel like Dave really did
anything that
bad as far as what exercises you should
should actually do if you're just
getting started I strongly encourage you
to experiment and see what exercises you
actually like the most feel the most
mind muscle connection from and could
just see yourself doing on a regular
basis for example on push day pretty
much everyone's going to recommend these
start out on bench press personally I
don't even do bench press I use the
chest press machine because personally I
can get a way better mind muscle
connection with it and I just noticed my
chest started growing a little bit
faster when I Incorporated it so pretty
much just Google pushpull legs training
split try the exercise on there then
swap out the ones you can't [ __ ]
stand for similar exercises that
accomplish the same thing now this is
where the more advanced stuff starts
battling hunger if you're in any real
meaningful deficit especially for any
prolonged period of time you're bound to
feel hungry there's just no way around
it it's one of my least favorite
feelings in the entire world that
strange almost lightheaded hypoglycemic
absolutely starving lethargic feeling
you can get sometimes luckily we've got
some meth meod to combat this now if you
want the methods you have to leave a tip
first things first we're going to go
back a little bit in the video if you
find that you're extremely hungry all
the time maybe reconsider your food
choice for example I can inhale about
1,800 calories of peanut butter in the
span of 5 minutes just because it's so
low volume and high calorie it's not
hard at all to get down and then
afterwards I still have room to eat if
you don't believe me next week I'm going
to record a video of me sitting down and
eating 1,800 calories of peanut butter
and anyways the easiest thing you can do
to combat hunger is going to be just
swapping out those foods that you need
to have with low calorie high volume
Alternatives great example for me is
pizza and chicken nuggets now one slice
of Domino's Pizza is like 300 [ __ ]
calories but luckily I'm smart and I'm a
whole [ __ ] Chef for 300 calories with
the power of cooking I can damn near
make an entire personal Pizza I think
one of the most useful skills that you
can develop for the purpose of weight
loss is cooking if you get good enough
at cooking you can still eat all the
food you like while on a caloric deficit
just make simple ingredient swaps and
track everything you use in something
like a food scale and it becomes pretty
self-explanatory how you can turn a 300
calorie slice of pizza into an entire
pizza and if you're good enough in the
kitchen you can make the meals you
prepare taste almost identical to the
originals you're trying to replicate I
don't know who this is going to help but
for you fellow chicken nugget addicts
out there I personally highly recommend
these clie power brand Ed chicken
nuggets I'm not sponsored or affiliated
with them in any way at all but they get
me my fix I slather them in ketchup or
barbecue sauce and they taste close
enough to regular chicken nuggets that
they get the job done for me I don't
care that they aren't the exact real
thing because I get to have chicken
nuggets every day you on the other hand
have been eating bananas and Bland
chicken breast all [ __ ] day that's
why I'm going to get shredded and you're
going to stay [ __ ] fat I get to eat
like I'm morbidly obese and look like a
fitness model that's what us smart
people do next thing we have on the
table is intermittent fasting now I
personally regularly use intermittent
fasting but there's a catch get this
this is going to be mind-blowing advice
if I'm hungry in the morning I eat isn't
that [ __ ] crazy some mornings I just
wake up with a pit in my stomach
demanding that I immediately put
something in my mouth so of course I
listen I do this because I know if I try
to fast around it it's a lot more likely
that later when I actually do enter my
eating window that I'm going to binge
eat or just end up eating way higher
calories for the day than I'd like to so
about 50% of the time I'll fast until
roughly noon to 3:00 p.m. break it with
some kind of small meal then eat a big
ass meal at the end of the day so I feel
full before I go to bed that's just what
I prefer other days when I wake up
starving it's a lot more even and more
typical looking so as far as fasting
goes what I suggest you do is just
listen to your body give it about a week
to see how you actually respond to it
because it's going to take a little bit
for you to adapt and the first few days
are going to suck dick no matter what so
again if you feel like you're starving
Marvin from South Park you should
probably eat something and for the love
of God no don't break your fast with a
big bag of Skittles it's going to
completely spike your blood sugar and
make you way hungrier than before you
ate just weigh your options strategize
and really consider how you feel I
personally think the biggest flaw with
intermittent fasting especially if
you're using it as a way to lose weight
is that risk of potentially increasing
the chance that you're going to binge so
if you find find yourself prone to binge
eating just listen to your body and eat
when you're hungry and don't eat too
much what if we just don't want to feel
hunger at all well I've got you there
buddy what the [ __ ] stimulants appetite
suppressants and all of the above before
I talk about these I'm not a doctor this
isn't medical advice I don't know what
the [ __ ] I'm talking about don't do
anything I say anything you say can and
will be used again against you in the
court of law so I've used just about
every stimulant and appetite suppressant
available in order to suppress my
appetite first of all don't do that
second of all don't go overboard with it
be very careful and sparing in how
you're using stimulants to curb your
appetite for 99% of cases just a little
bit of caffeine or a cup of coffee here
and there is going to be enough to curb
your hunger if you really feel like
caffeine isn't enough then either
rethink your protocol maybe you're doing
something a little too aggressively or
maybe consider adding in something like
y him Bine and getting a little Fancy
with it but if you go any further than
just using caffeine seriously talk to
your doctor about it honestly anytime
you make any kind of drastic changes
like this as far as diet or supplements
go you should consult with your doctor
just be open and honest with them
explain what you're doing and they might
just be like oh [ __ ] I've got the
perfect thing for you right here I hear
semaglutide is some pretty good [ __ ]
next we're going to talk about
carbohydrate timing where the [ __ ] did
that come from carbohydrate timing well
I didn't put it in the diet SE section
because it is a little more advanced
personally I'm [ __ ] terrible at this
probably be a little more jacked if I
was good at it pretty much you want to
get the majority of your carbs in before
your workout the idea here is we want
our carbohydrates to fuel our workouts
and then protein throughout the day and
after to recover from our workouts I
usually work out borderline fasted maybe
I'll have an electrolyte complex or
something small just so I can get a pump
but for me it's a lot easier to adhere
to my diet when I eat most of my food or
pretty much all my food at the very very
end of the day I don't know why it's
just a lot easier for me to adhere to my
diet when I go to bed with a full belly
I think one part of it is it definitely
just makes it easier for me to actually
fall asleep and then the other part is
I'm not going to be waking up in the
middle of the night rumaging through the
pantry looking for twinkies because I'm
so starving that all I can think about
is food again throughout this entire
video I've been trying to caution you
guys away from unhealthy habits as much
as possible I know how bad things can
get because I've been through it being
in a loop of binge eating and starvation
is honestly one of the worst mental stat
to be in now this is going to sound like
some hippie [ __ ] but genuinely you have
to listen to your body and understand
the different responses you get out of
your diet and routine if you're hungry
and you feel like you're going to pass
out probably doing something wrong maybe
you feel like [ __ ] or your willpower is
just waning a little bit maybe a little
more than you'd like any second you
could snap and raid the [ __ ] Pantry
like a feral dog maybe do some
reconsideration use that medulla on your
head to do some strategizing tracking
your progress and staying motivated for
me this has been AB absolutely crucial
for staying on track and it's just nice
to be able to compare yourself to
yourself and not Andrew Eubanks and
aside do crackheads ever say I'm too
broke to tweak tonight no no the [ __ ]
they don't they get up and make that
[ __ ] happen so just get up in the
morning and weigh yourself take a
progress picture every once in a while
maybe daily maybe every few days but
just try and get some kind of consistent
progress tracking going I like to view
it as my reward for all my hard work I
personally get super excited for when
it's time to way in and just get to see
my progress in the mirror even if things
don't quite go the direction I want them
to because you're probably going to find
that happening a lot more than you
realize cuz of course weight fluctuates
or maybe you just fall off the wagon a
little bit but again seeing those
changes and seeing it happen in real
time just gives you an extra layer of
accountability it's extremely beneficial
for helping you get back on track so
with that in mind don't be a lazy
bastard and actually put in the extra 5
minutes a day to weigh yourself and
maybe snap a progress picture in the
mirror you now have pretty much all the
tools you need to turn taking your shirt
off from a yikes moment to a cannon
event where everyone is absolutely
drooling over your shredded six-pack or
something like that I don't know I
haven't had that happen yet actually
maybe I have subscribe so I can buy a
Lamborghini and that's all for this
[Music]
video
Ver más vídeos relacionados
![](https://i.ytimg.com/vi/7Abg3s01uag/hq720.jpg)
How To Shred Fat (THE RIGHT WAY) | Cutting\Shredding Guide
![](https://i.ytimg.com/vi/f1yTizyAFpc/hq720.jpg)
The SMARTEST Way to Finally LOSE FAT in 2024 (Science Explained)
![](https://i.ytimg.com/vi/x9wwm5w_PFw/hqdefault.jpg?sqp=-oaymwExCJADEOABSFryq4qpAyMIARUAAIhCGAHwAQH4AdQGgALgA4oCDAgAEAEYfyBGKDEwDw==&rs=AOn4CLAP_MHXP0O67IN8K0m7lePHyiZZtg)
FAT LOSS 1 MINGGU?!
![](https://i.ytimg.com/vi/dI1bGoghZGo/hq720.jpg)
What Factors are Most Important for Fat Loss?
![](https://i.ytimg.com/vi/TAstIybZsIY/hq720.jpg)
NATURAL👉🏻STRAPPA VIA il GRASSO con QUESTA DIETA COMPLETA *non devi fare calcoli
![](https://i.ytimg.com/vi/n2CAfLB9A-s/hqdefault.jpg?sqp=-oaymwEXCJADEOABSFryq4qpAwkIARUAAIhCGAE=&rs=AOn4CLD_Kdwcu_DvSvp0hDGAlAsJ3em83A)
How To Lose Fat & Build Muscle At The Same Time - Dr Mike Israetel
5.0 / 5 (0 votes)