I figured out how to actually get ripped quick lol

Summary

In this video, the speaker outlines a fast and effective approach for men over 40 to get ripped abs and stay lean. The key strategy involves alternating between training days and fasting days, with a focus on creating a calorie deficit. The speaker emphasizes protein intake, fasting protocols, and strength training, while also suggesting supplements like creatine and protein bars. The importance of hormone optimization, including testosterone and vitamin D3, is also discussed. Viewers are invited to join a free coaching group for additional resources and support on their fitness journey.

Takeaways

• 😀 Focus on creating a bigger calorie deficit for fat loss by using alternate day fasting. This helps burn more calories in a shorter period without making it overwhelming.
• 😀 Utilize fasting effectively by having three types of fasting days: training days, fasting movement days, and normal eating days, each with specific goals.
• 😀 On training days, aim for 1 gram of protein per pound of goal body weight and maintain 12 times your goal body weight in calories for fat loss.
• 😀 Don't go overboard with fasting. The goal is to create a bigger calorie deficit, but it should be manageable, not torture.
• 😀 On fasting movement days, fast for 20 hours or more and focus on light physical activities like walking, with a goal of reaching 10,000 steps per day.
• 😀 For muscle recovery, focus on strength training three times a week with a Push-Pull-Legs split, targeting the 4-10 rep range to minimize joint strain.
• 😀 Use a weight vest during walking on fasting days for increased calorie burn, or increase the intensity with incline walking for added fat loss.
• 😀 Utilize protein bars and whey protein supplements to ensure you hit your protein goals, especially on days when whole food options aren't available.
• 😀 Incorporate creatine monohydrate into your regimen to enhance energy and performance during workouts, with a recommended dose of 5-10 grams daily.
• 😀 Consider optimizing your hormonal health, especially as you age, by exploring hormone replacement therapy (TRT) or consulting medical professionals about testosterone levels.

Q & A

What is the main purpose of fasting in the diet plan outlined in the video?

Fasting is used to create a larger calorie deficit, which is essential for fat loss. The goal is to burn more calories than you consume by strategically incorporating fasting, making it easier to achieve rapid fat loss.

What is the difference between 'training days' and 'fasting movement days'?

Training days are when you follow a regular nutrition plan and exercise to build strength, typically including 3 to 4 workout sessions per week. Fasting movement days, on the other hand, involve longer fasting periods (up to 24 hours), focusing on creating a larger calorie deficit without heavy exercise, though light activities like walking are encouraged.

How much protein should someone consume on their training days?

On training days, you should consume 1 gram of protein per pound of your goal body weight. For example, if your goal is to weigh 200 lbs, you would aim for 200 grams of protein.

What is the recommended calorie intake on training days?

The recommended calorie intake on training days is 12 times your goal body weight. For instance, if your goal is to weigh 200 lbs, your intake would be approximately 2400 calories on training days.

What is the approach to carbs and fats on training days?

On training days, you should prioritize carbs for energy, with a preference for more carbs on these days, while keeping fats at a moderate level. Carbs should not exceed 1 gram per pound of body weight, and the remaining calories will come from fats.

What is the purpose of fasting for 20 hours on fasting days?

The 20-hour fasting period aims to create a significant calorie deficit by limiting the eating window. During this fast, you consume zero-calorie drinks, like water, black coffee, or electrolytes, to help curb hunger and support fat loss.

What should you eat during your main meal on fasting days?

Your main meal on fasting days should be high in protein (50 to 80 grams), moderate in fat, and low in carbs. This helps to satisfy hunger and maintain muscle mass while keeping your calorie intake in check.

How does the use of a weight vest help on fasting movement days?

Wearing a weight vest during walks on fasting movement days increases the intensity of your activity, helping you burn more calories while staying active. A 15-20 lb vest is recommended to enhance calorie burn without overexerting yourself.

What is the suggested approach for weekend nutrition?

On weekends, you can either continue with the fasting protocol on Saturday or take a refuel approach. On Sunday, if you prefer slower fat loss, eat like a training day without exercising, focusing on replenishing energy reserves for the week ahead.

What supplements are recommended in the program?

Key supplements include creatine monohydrate for improved gym performance, protein supplements for convenience, and vitamin D3 for overall health and fat loss optimization. Bone broth and sparkling water can help manage hunger during fasting periods.