How to get Lean starting at 30% BODY FAT | 4 SIMPLE STEPS
Summary
TLDRThis video script outlines a comprehensive plan for reducing body fat from 30% to as low as 10%. It emphasizes the importance of establishing a personal 'contract' with clear goals and a timeline, utilizing AI or online tools for calculating daily calorie and macro needs, and adhering to a consistent diet. The speaker shares his 'DNA sequence' method, which integrates nutrition, training, and accountability for transformation. Additionally, he advises on the significance of sleep, recommending 7 to 8 hours for better appetite regulation and fat loss, and encourages gradual step increases for effective, sustainable cardio routines.
Takeaways
- 📝 Establish a clear contract with yourself to set goals and track progress, including start and end dates, initial weigh-in, body fat percentage, and specific targets.
- 🏋️♂️ Use AI or online tools to calculate your daily calorie and macronutrient needs for weight loss, ensuring a caloric deficit while considering your activity level.
- 🥗 Track your food intake for a day to understand your eating habits and ensure you're meeting your calorie and macro goals, then repeat the same meals to maintain consistency.
- 📉 Regularly weigh-in to monitor weight trends and adjust your diet if necessary, aiming for a gradual and sustainable weight loss of about 0.5% body fat per week.
- 🍽 Focus on meal consistency and portion control, and adjust your diet as needed based on weight trends and personal preferences.
- 💪 Emphasize the importance of exercise form and muscle contraction for effective training, rather than just lifting heavy weights.
- 🚶♂️ Replace high-intensity interval training with a consistent daily step count, starting at 8,000 steps and gradually increasing to enhance calorie burn and fat loss.
- 🌙 Prioritize sleep as a crucial component of weight loss and overall health, aiming for 7 to 8 hours per night to support recovery and regulate appetite.
- 🧘♂️ Incorporate a gradual increase in daily steps to avoid fatigue and ensure consistency in your exercise routine, which is key to long-term success.
- 📈 Understand that weight loss is a process that requires patience and consistency, focusing on the journey and the identity of becoming a healthier person.
- 👥 Seek accountability through social media or a coach to stay committed to your weight loss journey and to receive support and motivation.
Q & A
What was the speaker's initial body fat percentage when they started their fitness journey?
-The speaker started with over 30% body fat.
What body fat percentage did the speaker aim for during their transformation process?
-The speaker aimed for a body fat percentage of 10%.
What is the recommended rate of body fat loss per week according to the speaker?
-The speaker recommends losing about half a percent of body fat per week for a more enjoyable and sustainable journey.
Why is establishing a contract important in the speaker's transformation process?
-Establishing a contract is important because it sets the terms and regulations that the individual agrees to follow, ensuring accountability and commitment.
What does the speaker suggest for tracking daily food intake and calories?
-The speaker suggests using apps like MyFitnessPal for tracking food intake and calories, as it simplifies the process with features like barcode scanning and easy food searching.
What is the 'DNA Sequence' mentioned by the speaker, and how does it contribute to transformation success?
-The 'DNA Sequence' is a mechanism developed by the speaker that combines scientific research, biochemistry, microbiology, medicine, and personal coaching experience to transform any physique, provided the person is dedicated.
What is the speaker's advice on the type of cardio to focus on for consistent fat loss?
-The speaker advises focusing on getting 8,000 steps daily and gradually increasing this number, rather than engaging in high-intensity interval training or activities that may not be sustainable year-round.
Why does the speaker recommend against high-intensity cardio for fat loss?
-High-intensity cardio can lead to fatigue and may not be sustainable daily, whereas a consistent low-intensity activity like walking allows for a more consistent calorie burn and is better for tapping into fat stores as an energy source.
What role does sleep play in the speaker's approach to getting lean?
-Sleep is considered 'oil to the engine', aiding in the utilization of fat as an energy source, reducing appetite, and making the dieting process easier and more sustainable.
What is the recommended sleep duration according to the speaker for optimal fat loss and health benefits?
-The speaker recommends aiming for 7 to 8 hours of sleep per night for better appetite regulation, reduced hunger, and improved overall health.
How does the speaker suggest using social media to one's advantage during the transformation process?
-The speaker suggests using social media as a personal diary to post daily updates on weight, photos, and progress, which can help with accountability and motivation.
Outlines
🏋️♂️ Getting Lean Over 30% Body Fat
The speaker shares personal experience and strategies for reducing body fat from over 30% to as low as 12% or less. They emphasize the importance of setting clear goals and establishing a contract with oneself, similar to the discipline Kobe Bryant employed. The contract should outline current stats, such as weight and body fat percentage, and desired end goals, including target body fat and appearance. The speaker also suggests the use of a coach or social media for accountability and mentions their own weight loss journey and that of their clients as evidence of the effectiveness of their approach.
📊 The DNA Sequence for Body Transformation
The speaker introduces the 'DNA Sequence,' a method combining scientific research, personal coaching experience, and AI technology to create personalized fitness plans. They discuss the importance of nutrition, suggesting the use of AI or online tools to calculate daily calorie and macro needs for weight loss. The speaker also recommends tracking food intake for a week to ensure adherence to the diet plan and adjusting as necessary based on weight trends. The paragraph highlights the need for consistency and precision in diet to achieve the desired body transformation.
🍽️ Nutrition and Meal Planning for Lean Body
The speaker provides advice on meal planning, suggesting that people usually have a limited number of meals they enjoy and rotate these to maintain a calorie deficit. They recommend using apps like MyFitnessPal for tracking food and ensuring the diet meets the calculated calorie and macro requirements. The speaker also advises on adjusting the diet after 10 days if the weight loss is not satisfactory, emphasizing the importance of gradual changes and not being overly restrictive to maintain a sustainable diet.
🚶♂️ The Importance of Daily Steps in Weight Loss
The speaker argues against high-intensity interval training and instead promotes a consistent daily step count as the key to weight loss. They suggest starting with 8,000 steps and gradually increasing this number to create a calorie deficit without the fatigue associated with more intense workouts. The speaker explains that walking primarily burns fat stores rather than glycogen, making it an efficient long-term strategy for weight loss and emphasizes the importance of precision and consistency in meeting daily step goals.
💤 The Role of Sleep in Achieving a Lean Body
The speaker discusses the critical role of sleep in the weight loss process, likening it to oil for an engine. They explain that more sleep helps the body use fat as an energy source and reduces hunger, leading to decreased appetite for unhealthy foods. The speaker advises increasing sleep duration gradually to find the optimal range for each individual, which is typically between 7 to 8 hours. They stress the importance of focusing on the process and identity change rather than just the outcome, and how better sleep can lead to easier and more sustainable fat loss.
📚 Additional Resources for Diet Success
The speaker concludes the video by pointing viewers to additional resources for meal ideas and further guidance on dieting. They encourage viewers to engage with the content in the comments section for personalized advice and support. The speaker expresses a desire to help as many people as possible achieve their fitness goals and emphasizes the importance of community and shared success.
Mindmap
Keywords
💡Lean Body Fat Percentage
💡Bulking
💡Contract
💡Accountability
💡Calories In vs. Calories Out
💡Macros
💡My Fitness Pal
💡Cardio
💡Sleep
💡Consistency
💡Precision
💡Art of Bodybuilding
Highlights
The speaker shares personal experience in reducing body fat from over 30% to 12% and less, emphasizing a structured approach.
Establishing a 'contract' with oneself is crucial for commitment and accountability in the fat loss journey.
The importance of having a coach or using social media for accountability is highlighted.
Setting clear start and end goals, including specific body fat percentages, is essential for a successful transformation.
A gradual and sustainable approach to losing body fat is recommended over an aggressive one to avoid plateaus.
The use of AI and technology for calculating personalized calorie and macronutrient needs is suggested.
Tracking food intake for a day using apps like MyFitnessPal can help ensure adherence to a diet plan.
The significance of consistency in diet and exercise for observing trends in weight loss is discussed.
Adjusting calorie intake by 100 calories if weight loss停滞 is recommended instead of drastic cuts.
A generic 3 to 5-day training plan is provided for viewers to follow, emphasizing the importance of good form.
The concept of 'DNA sequence' is introduced as a mechanism combining scientific research for physique transformation.
Cardio should be consistent and sustainable, with a recommendation of 8,000 steps daily as a baseline.
High-intensity interval training is discouraged in favor of lower intensity, consistent cardio for fat loss.
The role of sleep in fat loss is emphasized, suggesting that more sleep can lead to better appetite regulation and energy utilization.
A gradual increase in daily steps and sleep duration is advised for sustainable progress.
The speaker offers to provide coaching and advice in the comment section to help as many people as possible.
Transcripts
how to finally get lean starting at 30%
body fat this is what you should do in
2017 that was the first time I finally
got lean I started over 30% body fat and
got to 12% body fat I bulked up and did
it again in 2018 and again in 2019 and
again and again and this is where I am
right now I've also done this with all
of my clients Hugo JL Wayne Tori and the
list is endless I say this because in
this video I will share with you every
single step I've done to go from 30%
body fat to a minimum of 12% and even
less after watching this video you'll
know exactly what it will take and what
you need to do to finally get lean
losing body fat can sometimes feel very
frustrating there's so many different
diets and training programs out there
and they all seem to disagree with each
other if you're watching this video
you've seen the Sea of noise about
getting to your goals but is this really
the case in my experience most people
are quitting right before they see their
light at the end of the tunnel so before
we dive in for people searching for this
kind of information for the YouTube
algorithm and to support me and what I'm
building on this channel gently tap the
like button subscribe if you're new and
hit the notification Bell to keep up to
date with all the relevant science-based
information let's kick it off step
number one establishing a contract and I
learned this from my idol Kobe Bryant
and listened to what he has to say the
deal was already made the deal was made
when I set out at the beginning of the
summer and said this is the training
plan I'm doing I signed that contract
with myself I'm doing it it is extremely
important to set up a contract in a
contract puts the terms and regulations
that you need to follow and that you are
going to agree with the opposite party I
do this myself and I always have a coach
when I go through this process not
because I don't know what to do because
I want to have an agreement and be held
accountable by someone I look up to and
respect and you can do this for yourself
and in a contract you're going to
establish what your current location is
or your current situation and the final
destination you want to reach and you
want to be clear what you want in your
contract is the start date your initial
weighin we want your starting photos we
also want to determine what your current
body fat percentage is and finally I
want you to get a Reno tape measurement
and measure all the areas of your body
and you want to finally agree and get
very specific on what the end date is
and the goals that you want to achieve
and you want to get as specific as
possible you want to determine what body
fat percentage you want to be when you
finish what weight that will be and how
you want to look and you want to
determine hey do I just want to see my
six-pack and usually you need to get to
15% or do I want to get rid of my lower
belly fat as well and have a shredded
midsection and that's usually between 10
to 12% so for example when I start a
transformation I start usually at 200 lb
at 30% body fat and that's my starting
place and this is the photos that you're
seeing and me measuring my waist and I
determine awesome I want to get to 10%
body fat and that means I need to lose
20% body fat and now we need to
determine okay how fast do we want to
reach that destination at the high end
you want to be able to lose 1% % of your
fat tissue a week and what I recommend
is about half a percent but with that
being said if you're losing 1% a week
and you're at 30% to get to 10 it's
going to take you 20 weeks conversely
what I recommend and doing a more slower
route will allow you more flexibility
it's going to take the pressure off of
your shoulders and will allow you to
have more social weighin I recommend a
half a percent a week a half a percent
of 200 lb will be a pound and that will
double the time it will take however it
will be a much more enjoyable journey
and in this case B I can determine it's
going to take me 40 weeks to be able to
lose all my BTY fat and for me to get to
10% make that agreement and then finally
something that is extremely massive as
human beings we need to be held
accountable when you're growing up your
parents your teachers the people around
you are always holding you accountable
in terms of the grades that you're
hitting or if you're at a university
your lecturers are holding you
accountable or if you work at a job you
have a boss or some sort of superior
holding you accountable my
recommendation is on the more cheaper
route tell everybody in your surrounding
hey I'm doing this Challenge and
something I've just done I am posting my
95 days leading up to my competition on
February 4th and every day I'm going to
post my scale and I'm going to post a
photo of myself and you can use social
media to your advantage instead of just
consuming it use it as a personal diary
conversely you can also get a coach if
you so desire and I feel like that's
another level at the step up but step
one the contract will consist of
documenting everything that you need
collecting all the information
establishing your current situation and
then finally determining this is where I
want to be and you've set the terms and
regulations and now we put our head down
to say okay I know where I want to go
how am I going to get there we figured
out the start and the end now we need to
figure out what the rote is which takes
me to point number two over the last 16
weeks we've had a 99% success rate at
sculpt by science and it's because of a
mechanism that I've developed called the
DNA sequence It's a combination of all
the scientific research I've done over
the last decade combining everything
everything I've learned from
biochemistry and microbiology and
everything through medicine and the
experience I've gone through with nearly
thousands of each and every single
client that I've personally coached I am
now able to transform any physique as
long as the person is dedicated
irrespective of their background the
people who come through my doors or busy
professionals were dedicated and finally
want to see the six-pack once in their
life their energy levels are optimized
they're eating the specific foods that
they can eat not only for this program
but what they'll be able to follow the
rest of their life their sleep is
optimized and also their training and
nutrition and we look into so much more
in terms of blood work we do it all if
you want to know exactly how I'm able to
use the DNA sequence and see such a high
success rate what we do is we go through
a diagnosis what you need to do is fill
out the short questionnaire and we'll be
able to jump on a call and be able to
see how the DNA sequence may be able to
help you we're also selective with who
we work with so please fill out as much
information as possible so we can see if
we can help you but I'll see you in the
next step number two let's talk about
the route we understand where our start
is and where the end is but we need to
figure out how are we going to get there
which highways are we taking what turns
are we using and this will allow us to
have a strategy in place to get to that
position and it's going to require two
main factors and the first one as you
know is nutrition now if you're going to
decide if you're going to do keto low
carb intermitted fasting they all are
bound by the rules of calories in versus
calories out each and every single diet
that you've ever seen even medications
function on this basic principle of an
input and an output and you want to make
sure that your calories in your input is
lower than your calories out your output
and this is the calories you're burning
and these are the calories you're
putting into your body now how do we
figure that out what I highly recommend
we want to figure out what our calories
are so be able to finally get lean and
this is my recommendation so please
listen to me closely and I promise you
if you follow these steps you'll be
successful now we live in a world of AI
artificial intelligence and let's use it
to our ability if you've ever used chat
gbt you can go on there and you can put
in your age you can say hey chat I want
you to figure out what my current
calorie should be to be able to lose one
pound of fat per week then give it your
information my age give it your gender
give it your weight your current weight
give it how many times you want to train
and it is going to do all the
calculations for you to lose one pound a
week and take that data now you can
finally decide those are the calories
it's given me and you can say perfect
I'm happy with this to take it a step
further you can then ask the AI also
give me my macros I want 1 g of protein
per pound of body weight I want 20% of
my total calories towards my fats and
the rest of it should be towards my
carbs and it's going to give you macros
and those macros are very good to go
forward and to utilize conversely if you
want another option you can also go on
to my website at sculpt by science.com
and I've left the link in the
description below and you can insert the
relevant information and it's going to
give calories to you as well and what
you can do to take it a step further you
can take both of those calories and find
the average the point I want to share
with you here those numbers whatever you
calculate even if you use an app like my
fitness pal all of those calories are in
theory where they really have an effect
or not is putting it in practice so
whatever calories you start on with
doesn't matter it's more so about the
process and actually executing the diet
so don't be too honed in on what the
calories are but make sure that once
you've decided what calories you need to
be to be in a chloric deficit that you
follow it Fant plastic you now have
figured out what your calories are and
what your Macros are you've either used
AI or you've just gone the old school
way and used the website or you can even
use my fitness pal to calculate how many
calories you should be eating and also
your Macros you have all options
available to you the next step is what
exactly should I eat now to finally get
lean what I've noticed is with men and
women in our lifetime we eat the same 5
to 10 meals that we enjoy and sometimes
even recommend having 15 meals so do
this plug into your My Fitness Pal the C
calories that you're going to be
following for that week and on one day
and all you need to do is invest one day
in terms of tracking all of your food
track everything to make sure that
you're going to hit your calories and in
this day and age with my fitness pal it
is so easy to track you just need to
scan the barcode and at the bare minimum
you can even just search the food if
it's egg wise if it's chicken breast
it's all the same and you need to track
the entire day and once you've tracked
the entire day for the next week or for
the rest of the week let's say you track
on Monday Tuesday Wednesday Thursday
Friday Saturday Sunday all you need to
do is you just need to repeat the same
meals and make sure you're eating the
same portions and give yourself a
minimum of 7 Days eating those foods and
10 days and within that range I want you
to step on the scale each and every
single week because it's going to give
us data that we need to determine if
what we're doing is working or not with
your weigh-ins you can go the old school
way and just track your weight each and
every single day and write it into a
book and every 7 Days see what the
average is and then comp compare and see
if your weight is trending down if it is
fantastic it's working you can also use
an app happy skill which I highly highly
recommend this is actually the app that
I give to all my clients to track their
weights and it gives you a nice
beautiful graph and it shows you what
your true weight is each and every
single day your weight will fluctuate
but what is important is if the trend is
downwards and this will usually tell you
if you're going in the right direction
or not so best case scenario within 7 to
10 days you notice that your weight is
trending downwards and if so don't
change a thing with the food that you're
eating and if it's not after 10 days
only after 10 days let's say your weight
hasn't fluctuated there's two things a
notice if you're actually following the
diet are you adding too much sauce to
your food are you eating out or you are
you drinking on the weekends are you
doing things that is potentially
sabotaging your diet and if that's the
case fix it or if you're doing it
perfectly if you're a person who says
they're going to do what they're going
to do then make a slight calorie
adjustment of 100 calories and from this
point forward stop cutting your calories
calories by over 200 why it is way too
aggressive for your body and what
usually happens is if you make
aggressive Cuts you may see an
aggressive drop in weight however you're
going to hit a plateau sooner than later
but the goal here should be that you
squeeze as much lemon out of each and
every single calorie level so that you
can get as lean as possible and that it
can be sustainable and that's the key
word so that's the nutrition plan you
want to follow and once 10 days have
passed or you've gotten bard of your
diet again invest one one day track all
the foods you want to eat and then
change the diet as you want and as you
see fit and then do it again and repeat
the diet for the rest of the week or
even two weeks myself personally I can
go eating the same foods for an entire
month and even conversely it doesn't
have to be so rigid you can also just
change up your dinner if you like you
might you may say hey I love my
breakfast lunch and the snack let me
just change the dinner and this way you
become a master and you become a Sensei
of your own body and the food that
you're putting inwards now we've
established what to do with with the
diet we're seeing succcess and now we
understand the final part is training
now training what I'm going to do
because you guys have stuck to this
point in the video I'm going to give you
a training plan and you can follow it it
is not custom to you but it is better
than the stuff that is out there and I
truly believe you're going to train 3
days 4 days or 5 days that you'll be
successful following the training plan
that I've provided so I've L that in the
description for you below and you may be
asking Mike why are you being so nice
the honest truth is in 2024 I want
people to say follow Dr Mike's Channel
and I saw success and that's all you
need that help that is that is what I
want for 2024 so all I ask in return is
leaving the video The Gentle thumbs up
so the next person who wants this exact
advice and help can find the video and
so that they can see success as well but
before we move on the state of being
able to build muscle isn't by lifting
heavy weights it's the contraction and
the relaxation of muscle and who can do
that the best now if you're just
swinging the weight or you're not doing
it with good form you're may be getting
about 50 to 60% efficiency of
contraction and relaxation but if you
can improve your form and get it to 90%
it allows you to really make sure that
you're taking advantage of the time that
you have in the gym and this is why my
physique is better than the average
person because I really think of
bodybuilding as an art and I'm really
thinking about contraction and this is
exactly why training with good form is
so important and making sure that you're
Contracting and relaxing but now we have
the nutrition in place let's go into to
step number three step number three is
going to be cardio and I'm going to give
you advice that most of you don't want
to hear I want you to stop doing high
intensity interval training I want you
to stop running and this is generally
for most people I'll tell you why I want
you to follow a plan that you can do
365 days in a year if you can play
basketball 365 days in a year then do it
that's the cardio for you or if you can
play soccer 365 days or if you can run
and do hit 365 days then go for it
however in my experience the only cardio
I know people can do every single day of
the year and this is one of the things I
practice with people who come through my
door is I want them to get steps if you
just focus in on getting steps you're
establishing a baseline for your
calories out and remember when I said
initially it's all about calories in
versus calories out and a vikin if
you're here let's say you've been eating
a particular diet but you notice that
your weight isn't shifting and then you
look at your phone and you say hey I've
only been getting 4,000 if I can get you
to go from 4,000 to 8,000 it means
you're burning more calories and I bring
your calories here and consequently the
weight starts dropping so I just want
you to walk 8,000 steps each and every
single day that's the only cardio you
should do do not do more do not do less
8,000 if you see 7,500 before you go to
bed get out get out of bed and get the
8,000 and I'm saying this because it's
going to establish a way and the
principles you follow with hitting and
being precise that Precision really
makes a difference imagine if you have a
doctor and he's operating on your body
you want him to be precise so why aren't
you being precise when you're following
a particular plan or a diet so 8,000
daily steps and after a week or a week
and a half 10 days increase that by a
th000 go from 8,000 to 9,000 and you'll
notice hey you know what the weight is
actually coming off quicker and that's
because you're burning more calories
consistently compared to if you're doing
sprints on one day and your body is
fatigued and you end up resting the rest
of the day it would have been better if
you just wed because it allows for
consistency and basically what you're
doing is you're giving yourself more
opportunities of hitting the bullseye
each and every single day so after 10
days increase it by a th000 so go from
8K then to 9k and then to 10K and the
same concept with trying to get as much
juice out of the lemon at each calorie
level we also want to achieve the same
when we're getting our steps and
research is shown consistently that
because walking is so low intensity it's
better for the body and the body will
always always end up tapping into your
fat stores as a source of energy versus
using your glycogen stores because
sprinting is so high intensity and it
needs quick energy it's easier for your
body to use glucose your glycogen sorce
as a source of energy but because you're
walking and it's low intensity your body
always will tap mainly into the fat
stores because it's slow your body has
enough time to convert that fat energy
into the calories that you need to burn
overall so that is the cardio routine I
want you to follow I have clients who
are very busy and they can only get a
,000 and in this case I'll Focus mainly
on their nutrition in terms of
adjustments I have clients who have time
and in those cases I can go as high as
20,000 without it fatiguing their body
I've had clients go as high as 30,000
and they've lost all of the belly fat
like that so take advantage of how much
expenditure you can have so start at
8,000 and gradually increase it and
doing that is important if you make big
leaps you're going to get tired and
fatigued too quickly so please listen to
the advice that I'm giving you and we
want to be surgical about our Precision
now that's everything to do with cardio
and if you just follow the nutrition
that I gave you and you just follow the
cardio you will see success but now the
question is Mike how can I even get
leaner faster and that brings me to step
number four and that's going to be sleep
the way you need to think about sleep is
oil to your engine when you sleep more
your body is going to be able to
actually utilize fat as the source of
energy to compensate for all the things
you did that day for using your brain
for training the muscles that you were
training and recovering and fixing all
the damage you've done to it and the
longer you sleep the more calories you
burn something I've also noticed in
myself and when I have conversations
with all of my clients is they're like
hey Mike you know what when I actually
sleep more I'm not as hungry anymore and
research actually supports this you are
less likely to reach for highly
palatable Foods when you're sleeping
more and your appetite actually
decreases as a result of sleeping more
so it makes the entire dieting or
nutrition process seem seamless and easy
so I highly recommend if you're at 6
hours go to 6 and 1/2 right and then
work your way to 7 and we want to be
within the 7 to 8 Hour range and I was
saying this to a new client of mine
yesterday with this journey you need to
stop focusing in on the outcome and what
we need to start focusing on is the
process and more so the identity of the
person you are you want to be a person
who's well rested and who takes care of
their body and focus in on getting more
sleep because it's going to be good for
you in the long term I've never heard
anyone ever say sleeping more actually
made things a lot worse in some cases
I've heard yes you know what I actually
feel a lot more tired when I sleep 9
hours it may not be directly because of
the sleep that you're getting it may be
that the sleep that you're getting
wasn't good quality sleep or there could
be so many other reasons maybe there's
too much caffeine in your body but we
want to be within the 7 to 8 Hour range
and I've noticed your appetite
regulation is better you end up wanting
to eat less junk food overall and also
the fat loss process is so much easier
ask me me in medical school when I had
to make the decision between making sure
I got good grades and my fat loss my fat
loss would suffer because good grades
was more important to me at that point
however when the holiday kicked in and I
didn't have to worry about school
anymore and I was getting more sleep the
fat would melt off and this is one of
the first things I focus on when someone
joins my coaching now I don't say that
to say hey you should join my coaching I
say that because this is the experience
of you guys who watch these videos who
come through my doors see and it happens
each and every single time so finally I
want you to be able to sleep more and
those four things following those four
principles consistently will allow you
to finally get Le but I'm going to leave
the video here I'm in the comment
section down below seriously take
advantage of that ask me hey Mike this
is where I am I need this help this is
the calories I'm running what do you
think hey this is the amount of cardio
I'm doing I want to be able to coach as
many people as possible and doing that
in the comment section helps the channel
out so it's in my best interest to reply
to you and I try and get to as many
people as possible before it gets to a
position where it becomes impossible so
comment down below don't waste time ask
me I'm there for you these two videos
here are great on dieting so watch any
of those so you can get some meal ideas
but I'll leave the video here and I'll
see you guys in the
next
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