How I would get chiseled like a Greek God if I had to start from ZERO (I’ve finally done it lol...)
Summary
TLDRIn 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
💪 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.
🍽️ 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.
Mindmap
Keywords
💡Chisel
💡Mindset
💡Consistency
💡Recovery
💡Bulking
💡Body Recomposition
💡Macros
💡Progressive Overload
💡Metabolism
💡Supplements
💡Form and Control
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
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