How I FINALLY Got Lean - ULTIMATE Guide To Fat Loss and Dieting

Summary

The 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

00:00

😀 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.

05:01

📊 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.

10:02

🏋️‍♂️ 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.

15:03

🚴‍♀️ 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.

20:04

🍕 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.

Keywords

💡Caloric Deficit

A caloric deficit is a state where the number of calories consumed is less than the number of calories burned. It is a fundamental principle of weight loss as explained in the video. The author discusses creating a caloric deficit through diet to ensure that the body burns stored fat for energy, leading to weight loss. For example, the script mentions aiming for a deficit of 1,000 calories per day to lose 2 pounds of fat per week.

💡Thermodynamics

Thermodynamics is the scientific study of the relationships between heat and other forms of energy. In the context of the video, it is used to explain the conversion of food (calories) into energy and mass. The video references the principle of energy conservation, stating that energy cannot be created or destroyed, which is central to understanding how dieting works for fat loss.

💡Fat Loss

Fat loss is the process of reducing the amount of fat stored in the body. The video is centered around providing an ultimate guide to fat loss, emphasizing the importance of a caloric deficit, high-protein diets, and regular exercise. The author shares personal experiences and strategies to effectively lose fat, such as tracking food intake and setting realistic goals.

💡High-Protein Diet

A high-protein diet is a meal plan that emphasizes the intake of protein, which is crucial for muscle repair and growth. The video stresses the importance of consuming at least a gram of protein per pound of body weight, especially when cutting or losing weight. This helps to prevent muscle wasting and supports the maintenance of a higher metabolic rate.

💡Cardio

Cardio, short for cardiovascular exercise, is any exercise that raises your heart rate and improves heart and lung fitness. The video suggests low-intensity, steady-state cardio for burning calories efficiently while minimizing muscle fatigue. The author prefers incline walking on a treadmill as a form of cardio, which aligns with the goal of fat loss without compromising muscle mass.

💡Resistance Training

Resistance training, also known as weightlifting or strength training, involves exercises that work against an external force to build muscle and strength. The video highlights resistance training as essential for maintaining muscle mass and increasing metabolic rate during a cut. It is presented as a more attractive and sustainable alternative to simply getting thinner without muscle tone.

💡Intermittent Fasting

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. The video discusses the use of intermittent fasting as a tool for weight loss, with the author suggesting a flexible approach that involves eating when hungry rather than strictly adhering to set fasting hours. It is portrayed as a method that can help control calorie intake but should be approached with caution to avoid binge eating.

💡Carbohydrate Timing

Carbohydrate timing refers to the strategic consumption of carbohydrates around workout times to optimize energy levels and recovery. The video suggests consuming most carbohydrates before a workout to fuel physical activity and then focusing on protein intake for recovery. This approach is intended to support both performance and the body's ability to burn fat more effectively.

💡Hunger Management

Hunger management is the process of controlling and dealing with feelings of hunger, especially during a calorie-restricted diet. The video offers various strategies for managing hunger, including food choice, cooking skills, and the use of stimulants or appetite suppressants. It emphasizes the importance of listening to one's body and not pushing oneself to the point of extreme hunger, which can lead to binge eating.

💡Progress Tracking

Progress tracking involves regularly monitoring and recording one's physical changes and weight loss to stay motivated and accountable. The video stresses the importance of tracking progress through daily weigh-ins and periodic progress photos. This practice is highlighted as a way to visually confirm the effectiveness of one's diet and exercise regimen and to maintain motivation throughout the fat loss journey.

💡Mindful Eating

Mindful eating is the act of paying full attention to the experience of eating, which includes being aware of hunger cues and the body's satiety signals. The video encourages a mindful approach to eating, advising viewers to listen to their bodies and adjust their eating habits accordingly. This includes not ignoring hunger signals and making food choices that are satisfying and supportive of their weight loss goals.

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

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