5 Observations of Lean Lifters
Вставка
- Опубліковано 9 лип 2024
- 0:00 Intro
0:11 Natural appetite
4:34 Daily diet consistency
6:15 Lifting experience
10:06 The want factor
12:36 Frequent cardio
15:28 Conclusion
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Навчання та стиль
As a 5’10 137lb 17 year old who barely eats 2000 calories a day and fasts in the morning and then has the audacity to wonder why I’m not making gains, I appreciate this video
Cause and effect homie. Now it's time to make the best gains of your life, you got this!!
I was in your shoes until college dining halls. Chocolate milk, pizza, etc. put lots on my frame
Just for reference I’m 6 foot two, and was able to get up to 185 from 155 my first year of college cop. 185 was definitely bear mode for me though
@@thedistordedbadger 185 is bear mode for you at 6’2? Damn
@@thedistordedbadger I’m 6’3 and when I was 185 I looked like I was starving lol
As a true natural for 10+ years this guy is spot on most of the time. All the young true naturals should follow this guy.
10+ years too, I agree.
Ok alex
9+ years here and i once almost lost it when i took pills from a friend when i was 16, but it didnt take em before looking up everything on the internet about it. Because that was my protocol with some drugs i wanted to try at this time. When i googled "methandienone" wikipedia came up with the synonyms "dianabol/ ..." and then it dawned on me. My friend was taking steroids and i almost took em too. At this moment i had my awakening, before i thought steroids is only the huge guys on the magazines and adverts. After that i noticed just how many in the gym around me are actually taking stuff, while looking worse than me as a 16 year old. Thats where i said to myself to never take shit unless a doctor tells me to.
And Alpha Destiny is indeed 100% right about the facts stated in this video. I somehow did all the things right.
10+ years here as well and I'm in agreement.
Facts
Video requests-
Full day of eating
Full day skincare
Health and Fitness UA-camrs worth a follow (The ones you follow personally)
Keep up the great content 👍
Yes he needs to do a full day of eating!!!
Skin care is the whole food plant based diet.
I would love to see a full day of eating
FULL DAY OF EATING i need this
specially the skin care, Alex's skin is on point
Yup definitely right Alex, appetite is name of the game. That’s why Greg Plitt said in one of his videos, those that start off skinny tend to have some of the most aesthetic bodies he has seen, because although they struggle with building mass, if they can achieve that, they’ll look like Greek gods due to their inclination to be lean.
Greg Plitt was so ahead of his time. Definitely seen this happen many times!
@@AlexLeonidas absolutely was man, on the mt Rushmore of fitness
As a guy that’s been underweight his whole life I can tell you hit spot on that first point. At some point I even fooled myself to think I ate alot. I actually ate a big dinner every day. My dad and his friend called me the trashcan cause I always ate everything even when they were stuffed. And I drank lots of cola so from the outside I was stuffing my face with junkfood and cola. What people didn’t know and what I tended to forget was that the single meal was basically the only meal I had during the day... And maybe once or twice a week I had an additional bag of chips or some shit.
This is obviously not enough calories for a 6 foot 5 guy... Now that I train I actually have to constantly remind myself that I need to go make a meal. And I’ve gained 55 lbs in the last 3 years and I still look lean. That tells you how underweight I was... My goal this year is another 20 lbs and a cut next year.
Im the opposite lol. Constant eating and occasional big meals of 1000+ calories. And by occasional i mean once every couple days And let me tell you i am a big boy
Careful you don’t become type 2 diabetic with all that overeating. Speaking from experience here
@@immers2410 is it any risk if I stay below 30% bodyfat?
@@Kevlaren 30% is way too high. I would do circuit training or HIIT sessions with calorie restriction until bodyfat got to below 12-13%, then continue lean bulking. It’s much better to do repeated small bouts of bulking and cutting than to put all the mass on in one go.
Also, meal timing, frequency, and quality are equally important as total calories
I have a pretty big appetite. If I want to be lean I have to track my food and eat high volume low calorie meals.
I wish my appetite was a bit weaker lol.
I feel you. I'm always thinking about food.
Was 75kg 25-30% bodyfat was untrained about 3 years ago. Im now 69kg at 13-15% bodyfat but i when i try to get any leaner i cannot for the life of me. I got there once (10-12% lean) and it killed me. Tbh sometimes i hate it that i cant do it but so be it. Enjoy the about 15% bodyfat looking big in clothes blocky abs.
@@ammandotcom do you track calories while dieting?
@@Mfitzy yea i do.
lol same. i go to sleep looking forward to my next meal.
I think this is the only channel that makes sense to me. I tried counting macros and gave that up real quick. There are so many mainstream gimmicks that are just so unnecessary. I lost fat and gained muscle just like you said by controlling my appetite with more plants and increased the intensity of my workouts. Keep up the good work!
I would agree with the lifting experience point big time. I’m not nearly as consistently lean as I used to be but it’s primarily because I have performed a lot of slow bulking to fuel my consistent strength gains.
Great topic. Great points. I just want to say thank you for consistently making videos. It helps. Keeps me in the game. Cheers.
Damn man. I STRUGGLE to maintain 12% BF and it's hard for me... My wife can't literally get over 22% bf without trying.
I maintain 12% with a shit ton of veggies, fruits and lean protein.
Check out these videos!
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Lol I'm not even trying to eat clean I just eat everything I want and I'm still skinny
@@averagecalisthenicsguy1504 ur in a deficit then
@@averagecalisthenicsguy1504 one of those examples who are chronic undereater who does not know it yet.
@@zeusmanalo191 idk man my friend said I'm eating alot comparing to them and they still gain more weight than I am
Bump on that The Bioneer collab. Loving the latest content.
He has collabed with The Bioneer or do you mean they might?
Alex this video on point. It is exactly my thoughts on the subject.
5:05 brings memories back to the legendary buffet video with phil haha
Yeaaaaaah we at the boofay rite nao
whatchu got over der
chYickennn
Awesome content and valuable information since - thank you for that.
Great video as always!
This is what people don't understand. Thanks for making this video. Me being someone with who gains fat quick and has a king size appetite, suffers. Much more love than last time. 💪🏽☯️♥️
Damn dude! Your observations are spot on. Speaking from personal experience, I was struggling with gaining weight even though I was "eating a lot", turns out I wasn't consuming enough carbs. I also tend to move around a lot.
One thing you also mentioned which I can relate to is that I can eat the same exact food 3 times a day, 365 days a year without any problems, in fact, I enjoy it. I noticed my brother (fluffy guy) and other fluffy dudes I know, they'd rather lose a finger than eat the same meal twice.
A few months ago I started to force feed myself and incorporate a lot more carbs, now I eat chicken & pasta 3 times a day, looking more jacked now, planning to bulk as much as possible then cut by just reducing carbs and following my normal appetite without force feeding.
Used to be 269 pounds (at 5'8) back in December, 2018. Was seriously fat (well over 30% BF). Within 2.5 years of working out at the gym for 20 hours a week (16 hours weights/4 hours cardio) and dieting, i'm down to 173 and 12.1% BF according to the handheld fat tester. Lost a shitload of fat and gained a bunch of muscle, serious body recomposition. I rival several of the roiders at my gym (except the absolutely juiced to the gills hulk monstrosities), and outlift many of them (particularly on the deadlift), even though i'm Natural. Can feel each individual ab, but they don't actually show yet due to excess skin (from being so fat before, which may be throwing off the BF % test).
I've been able to keep pushing my weight lower, yet still gain strength and muscle size. Hit a PR of a 500 pound conventional deadlift beltless back in October when i was 180, and pretty confident i can hit a 515 conventional deadlift beltless now (my 495 top sets are feeling casual) at 173.
The hardest part for me, is the dieting. I love to weightlift (why i do it so much), so that's not a problem at all. Dislike the cardio, but still do it. But i hate having to restrict what i eat so much, then even further lower the calorie intake when hitting a weight plateau (metabolic adaptation is a real bitch at this point). Even on a high-protein diet (more satiating), i go to bed hungry thinking "the sooner i go to sleep, the sooner i get to wake up and eat", which sucks. Using caffeine to suppress appetite too. When i first got below 175 (174.8), family came into town and i ate out at restaurants for 3 nights. Jumped from 174.8 to 183.8, gained 9 pounds in 3 days, and took me 2 weeks to work that shit back off. The struggle to lean down further is real.
Great content. Thanks Alex. Long time suscriber here
Great video, Alex. We can tell your knowledge expands much further than lifting!
Quality infos ass always 💚
Love the content!
*GENERAL KENOBI*
Alex, Pin his comment so that he always has the high ground
Today was the first day I decided to get leaner and I so happened to get this vid recommended. Love your content Alex.
Loads of veg and chicken stir fry meals and protein ice cream have helped me keep off the 100lbs I lost for good. When you have a huge appetite you need calorie dense foods but enjoyable snacks too!
“It’s usually not a 300 pounder cutting down to be shredded.” As someone who was almost 300lbs and couldn’t bench 100lbs and cut down to 190, it’s crazy that those transformations aren’t seen more.
Love the videos my man, really great natty role model
Honored to help, and thank you Nicholas!
In 2018 I was 6’1 and 130lbs, now I am 152 lbs but still need to get stronger. Needed this video, thanks AD!
Great video!
I would love to see a video of channels that you would recommend that people may not know about or not part of the mainstream fitness scene.
Absolutely agree on the culture helping motivation aspect, although I tried to run a marathon earlier and stopped 1/4 through because I had some stomach issues, I’m going to attempt it again in a couple of days but I decided to have a extra large pizza and beer tonight.
Spot on here
Do a part 2. This was really good
We NEED a PART 2
We do want a part two btw :)
Could you do a pre lifting stretch series? I’d love some chest stretches
Alex sporting that Ralph Lauren Polo like a second skin...Swole Lauren baby!
You mean Ralph Lauren Swolo
The tim dillon look
I've been thinking about this recently. I started training about 9 months ago, and started losing weight about 18 months ago. Started skirting the line of morbidly obese.
I was making great strength progress in the beginning whilst also losing weight for a while but I've noticed my strength gains plateau.
I'm now roughly in the middle of a healthy weight range but I'm still in a calorie deficit so I have been considering upping my calorie intake to see if that makes a difference.
Appreciate the video.
Alex you mentioned that a mostly plant based diet controls appetite and makes it easier to lose weight. For me it was the other way around since i became vegan, due to higher consumption of carbs, i gained more fat and therefore my performance was much better concluding in better faster gains. Before i became vegan i consumed a high protein high fat diet with very low carbs and was very lean year round but didn‘t really gain muscle. So for me becoming vegan had the opposite effect and i‘m very happy about it!
If you can yes do a part two for this video
Great video Alex. I used to think it was impossible for me to gain weight. When I started tracking my intake I realized I never ate enough food. For the skinny guys, drinking liquid calories can help until you get used to eating more food. Using milk, fruits, oats, & peanut butter blended with protein powder always helps me get extra calories in.
Hi I’m new and I love you’re content.
Just wanted to ask, Do you have a video on how to set up for the bench press etc ??
Lets gooo another vid
hey alex, I have been watching your videos since couple of years and I notice that your oratory skills have improved significantly-Heck, sometimes I watch your videos about stuff I know already only because you can make me listen to it- What tips and recomendations would you give to those of us who want to be better speakers?
My ideal body is 15% to 20% bodyfat year round... Ive been both under and over those numbers but i want tonstay within those 2 because its when i feel healthier, with the most strength and energy and not feeling heavy
Bear Mode ftw!
@@AlexLeonidas learnt from the best 💪
Absolutely love the quality content. How much did you run everyday? I myself am trying to get fit at running
How convenient. I just started my leaning down journey.
OMG PLEASE MAKE A PART 2
Hey Alex
I would really love if you would talk about grippers training and how to progress
I agree actually 100%... have your staples and stick to them and swap them out for better staples as you gain knowledge and your needs change.
Lol the first point is so relatable. Not for me but my best friend is exactly like this. Always complaining about how he doesn’t get big and he eats ‘lots’. But I watch him eat and he eats so painfully slow and has like one cheat meal a week.
great video
Yup checks out pretty well
Great vidéo
Yeaaaahhhhh. Next video: Benefits of bulking up & people miring the size🤷🏽♂️💪🏽💪🏽. Lean 6’3” guy with abs trying to get swole 😁. Thanks Alex for the content
This guy is the most underrated fitness guru in youtube..
Oh yeah Part 2 for sure! I only have 2 years of lifting experience, bulking for some reason didn't work as my gains seemed to stall, so I decided to diet instead but still put in maximum effort, high protein and focus on increasing weight/reps. Only around 1400 calories per day, losing body fat for 7 weeks straight (lost about 6% fat now) but am still progressing in my lifts and gaining muscle, thus recomping. Sure some days I feel weaker probably due to cutting so I just rest an extra day but otherwise am loving the overall process. It's good to be a noob I guess. Just wanted to let other people know not to only try to maintain during a cut just give it your all.. who knows you might just gain muscle. If you don't try you never know! Keep it up Alex😄👍
I have been trying to get under 20% bodyfat for months. It's so hard especially with the whole gym closed and my motivation for life being on a lifetime low. Some days I just don't care about the diet and on other days I can be consistent.
frequent cardio is a must for me, 3 times a week otherwise nothing happens, and that is while I am tracking my calories in a deficit
This is so friking true! Grate video.20 years of gym and homie is on point! Only thing i do not agree with is the variation in food. He is right but IF you actuslly know the calories of the different meals you can mix but almost no one does and it takes time and effort to build a librery of this similar im calories meals and noobs dont have the milage yet.
Im so pumped to see alex training lower body again, did you already figure out a way to overload the trap bar?
Oh yessss, bought some 100lb plates which should arrive soon. Gonna get strong with the low handles.
@@AlexLeonidas that's awesome! Looking forward to the training vids!
How intense, long were your daily runs? Also what are your thoughts on zone 2 cardio (100 to 140bpm) and it’s benefits on fat burning? Reason I ask is because running fast, above zone 2 tends to use glucose instead of fat which I worry might hurt my gains.
As someone who is probably an early intermediate, I can attest my low appetite is the main reason staying so lean is easy. Even did a lean bulk for 8 months gaining 13 pounds and still got a lot of vascularity and clear abs. And I started out a little chubby (but I was originally skinny til my early 20s). Whether I wanna get fluffy down the road or just steadily maintain while keeping the beach look year round I’ll wait and see. (And I actually skip cardio quite a bit, don’t need it to stay lean but still tryna do it more 😅)
Thank you for everything man! I’ve just started a cut trying to reach 215 at least. Stuck in that skinny fat stage
Since its Ramadan, I've been fasting and I'm 21 days in. Let me say that I've gotten less fluffier (including the fact that i workout twice now, bw exercises before breaking my fast and weights after breaking it) and everything he's stated is hard facts. Reduction of appetite alongside fasting can help a lot. I eat eggs and fruit salad usually when i break my fast and its good stuff, man
Most people who have energy while being shredded are on gear. Zyzz and most aesthetic models are in the bandwagon of gear. Btw great content Alex. Your confidence on the Mic has improved a lot. Now I feel that I am listening brofessor similar to Eliiot Hulse but with better stuff.
I'd consider myself pretty lean and you are spot on about most of these observations lol I eat the same things walk daily and I don't usually have much of an appetite. I also don't eat any junk food/desserts
To me calisthenic was a game changer to stay lean. When you try ti hit weight pr your psychology force you to gain weight, while calisthenic and a calorie deficit go hand to hand
Can you suggest a routine?
@@HooDRidEWhiteY check out thatsgood money or broly gainz for caisthenics
@@HooDRidEWhiteY don’t listen to what the otter guy commented that’s all hit cardio style training and isn’t optimal at all, if your going for muscle do a push pull legs split, if your training for strength or a skill do a upper lower, typically if your first starting off do your first few years doing a push pull legs, if you wanna train static skills do a upper lower because typically static skills is heavy compound movements using both ur “push” and “pull” muscles together.
Hey Alex I have a question.
I run a 4 day upper lower split.
On my upper days I might include weighted chins and pendlay rows.
But on the next day for lower towards the end I throw in power shrugs and some faces pulls.
Is this ok? Or is it still hitting the other muscle groups too much on consecutive days?
I’m never sore and never have issues going for PRs. Just wanted an expert like yourself to weigh in on the situation ✊🏼
I find that when I'm bulking or maintaince I have little to no apetite but when I'm cutting I'm constantly hungry
Im eating pork is that beneficial for bulking up ?!?
He's absolutely correct. I dropped from 250 to 215 ish with hard work and dieting, but struggled at 212 for forever. I made the switch about a month ago to a more plant based diet while still being able to eat what I wanted and weighed in today at 206. It really does work, high protein, decent healthy fats, and lower cars, bump your soluble and insoluble fibers up and you WILL experience weightloss 💪
I've never felt so personally attacked lmao. But forreal tho theres a lot of truth here. I just subbed.
I have one of the largest appetites I know of. My entire life I was the big kid. Then one year I lost ~80 lbs and had abs for the first time. Then for the past 5 years I have just ate for performance. Carbs around lifting, rough track protein, and minimize high calorie low satiating food. Now I am 205 with abs under half natty lighting. For those bigger guys I would suggest get down to a weight you never thought you could. for me it was 160@5'11.5 and then allow your self to build back up. I still naturally eat 4000 cals a day without trouble. Weekends probably nearly 6000 a day. The amount of muscle mass and training I do on a weekly basis keeps me semi lean. Truly, your info is amazing as always!
I'm a pathetic eater. I admit it. I actually prefer to drink that filtered milk and Greek yogurt than a big heavy meal, especially after leaving the gym.
I had the same issues in my wrestling days. After practice, food just didn't appeal to me.
Love it
its true.. I do 2 days in the gym full body and 2 days strict bodyweight and the gains are crazy
Do you have any back exercises I got into a car accident an trying 2 work on strengthin my back area
I'd recommend reverse hyperextensions for lower back restoration. For upper, do cable/machine rows and pullups.
@@AlexLeonidas ok thanks man I appreciate the advice & feed back
Great video; as a whole food vegan myself, if I don’t track calories I naturally end up at 7-9% bf. When I want to push for growth I have to make a big effort to go beyond satiety when eating
So true! A small to normal sized pizza with moderates amount of cheese, ham and pepperoni has between 800-1500 calories..even when you eat ice cream afterwards you hit maybe 2000-2500 calories...
My goal is to implement more plant based nutrition and also work on my refeed choices when breaking my fasts.
Right now 36 hours into my fast (first since a long time)
Exactly right
I have a big appetite and was 300 lbs at 16, I dropped down to 180 but If I didn't keep myself in check, my body always gravitated towards 225-250.
Alex I’m in the middle of a cut. 30 lbs down. Should I restart your naturally enhanced program now like I was before starting my cut or wait until I reach my goal body fat to start the program on maintenance calories?
Yo, Alex I started training my neck since January. Currently I'm doing 9 sets per week 4-5x20-30. Is that ok?
4:58 Yeeaaahhhhhhhh we at the buffet right now
Great video smart man how do I take my 225 bench to 275 genius I only weigh about 160 been any plateau for a while I
hello, i am struggling with increasing my appetite. if anyone has a way to help me out please do thank you :)
I am lean since i started lifting made some good gains but i think my body needs long to build mass but it stays almost the same even when i dont lift so i wanna go back in to it
In my experience, people who are very lean or lean in general don’t even track what they eat and have very little understanding of dieting in general.
Exactly what I've seen too
I stay lean on 3400 calories a day and I’m only 5’8 170lbs. I track and eat the same thing everyday, like a dog. But I’m a roofer too and probably walk on average 17,000 steps a day!
yeah when I tracked, I noticed I got very fat but when stopped tracking and just used my natural appetite I leaned out quite quickly
It’s true. I struggle to eat and have no appetite plus very fast metabolism and high fatigue tolerance. Not a good recipe to even maintain 80kg BW.
Hey alex, is jump roping a good cardio?
I'd have to agree I'm 6'2 and when I started I weighed 135 lbs. I bulked up to 170 over a 6 month period and as soon as I started my cut phase all the weight melted off and the abs are showing pretty well now.
6:15 Damn that was quick 😂
What body fat percentage would 6ft 1 and 34 inch waits be
Hey Alex any tips on how to eat more? I used to eat 2 times a day before working out again now I’m trying to eat 3 times a day but I’m having issues either on the second meal or third meal because I’m already to full from the previous meals
I've been working out for almost 2 years now
I'm around 15% bf and still have some fat covering my lower abs
Do you think I will get rid of them over time without lowering my caloric intake because I'm in that begginer/intermediate zone?
Hey alex, do you think reverse lunges and trap bar deadlifts are a good combo?
It's a killer combo for sure. I used to do a lot of that.
As an Intermediate how much more weight would you be able to add to the bar per week on a lean bulk vs a recomp?
If the difference isn't even that big I'm considering just recomping until I reach an advanced level of strength
When you did your running how far/ long did you run for?
I have 1,73 cm height and 80 -82 kg and, i could do like maxed out pull up(20) and while ramadan, i am struggling to do 10 clean ones. Soooooo frustrating!!
I have a question about cardio … I walk everyday for a couple hours because I live in a big city. But I notice that I’m losing weight. Not losing strength though. Would you recommend that I eat more calories ? My maintenance is 3000.