chicken and rice + random veggie has been good for me, i use to do all the anabolic recipes and found it tedious honestly. I made protein ice cream, pizza, cheesecake, muffins, cakes i legit did it all but man im not gonna lie... it burnts me out ontop of tracking, cardio, working out, work + my hobbies it was just another thing to be like "ughh i gotta prep this meticulous meal now" rather than now im just doing greek yogurt bowls with fruit, proats, or Meat/poultry/fish+Rice/Potato/pasta with any veggie which is 100x easier and tastes amazing.
You just described my life lol... I basically tune the amount of food or the snacks in between if I need to lose a little wait for a vacation or whatever.
I’m the same way. I usually do a meal with rice, a meat, and some sort of sauce. Then I just meal prep like 5 of them. It only takes me about 45 minutes to prep then I just heat em up.
Same, if im lazy for the week ill do my standard potatoes/rice and chickens or lean meats. Can easily make them taste good. If my sunday is free then ill prep the other goodies
For me it's the other way around, eating random foods or leftovers I had was fine for fat loss as long as I portion correctly but I love anabolic cooking and how meticulous it is with the calories and macros meaning I never need to think about nutrition throughout the whole week
@@AzaiKyou tracking with simple meals is even easier though like im not eating chicken etc blindly hoping i hit my macros I weigh out my food on a foodscale but since these are simpler meals you can make in bulk it makes tracking macros and micros 100x easier.
1. More meals or less meals don’t make a difference to weight loss it all comes down to calorie deficit. Metabolism isn’t a crucial factor changed by meals 2. Substitutions to your cravings are available and are very effective in filling hunger 3. You don’t have to feel starved when losing weight. Suffering is not part of the process despite what many people say. Substitutions of someone’s favorite foods help 4. Substitutions towards your workouts is vital to stay consistent. If you don’t enjoy running then walk. If you don’t enjoy weights then do body weight exercises. If you don’t enjoy cardio machines then follow a UA-cam workout video. 5. 0.8 grams of protein per pound of body weight maximizes muscle stability during a weight loss phase. For example a 200 pound person would need 160 grams of protein in a day to maximize stability during weight loss. Another general rule of thumb is hitting 140-200 grams of protein a day works for most people despite gender or weight. 6. Rest days on a workout plan are vital. Training everyday isn’t sustainable for anyone. Working out too often brings burnout and an increase risk of injury. It’s better to be CONSISTENT over being PERFECT. Train as often as you can overall but make sure you aren’t losing motivation due to over working. 7. The best diet is the one you will stick to forever. Find a flexible diet that doesn’t overfill your maintenance calories. Finding your cravings and filling them with substitutions can keep you on track and off of binge eating. 8. Weight loss isn’t fat loss so keep your protein high and mix in some weights training to keep most of your muscle volume. If not then you look like a saggy mfer. 9. Supplements aren’t magic and don’t carry you to the finish line. It can help in convenience during a rush but it isn’t the be all end all of a fat loss plan.
the advice on the gram of protein per pound of lean body mass is so key. I always tell people when they ask for advice to eat the amount of protein of their goal weight or 80 percent of that
Very, Very good tips for everyone and especially for gym beginners. What I like about this video is that it doesn't just take into a count the "perfect lifestyle for muscle growth", but it takes a more well-rounded approach that's tailored to each person's lifestyle, giving quality of life tips that everyone can apply while still feeling comfortable with what they are doing. The perfect things almost always are NOT the most sustainable, and for 99% of people, they just end up suffering and reverting back to their old habits. Changing your lifestyle taking very little steps and without feeling like you have to do everything perfectly is the perfect way to deal with many of the lifestyle, psychological, and eating problems people develop when getting into ANY kind of sport. Thank you for spreading such a great message
This is a real solid video. I want to thank you for putting out great content. It's not just useful for people trying to manage their weight. Your easy recipes are great for my (nearly adult)son who has autism. The ones that meet his requirements are easy enough he can make them himself quickly (important because he won't do a complicated recipe) and they help him get in protein as he eats a limited diet because you pack protein in where you can. And a low cost focus helps me help him because I can afford to buy the ingredients. Thank you. I'm glad I stumbled upon your channel.
thank you so much! i have studied health as a hobbyist for years and i agree with all those thoughts. i followed you for brilliant pizza ideas but you're full of good data too!
Great video bro! I’ve found your channel about a month ago. You’ve help me in many ways. Thank you! This video has explained a lot of things I’ve figured out on my own journey. Love your meat ball, chicken noodle, and bread!
Solid video bro. Made for the masses. Some of these fitness influencers have their heads in the clouds thinking people are going to be as serious as they are and making their life about being in the gym and counting calories. Keep up the great work.
Jeez, as a European I got confused with the calculations of the daily protein intake. I wonder if Americans get as confused regularly when working with the metric system
@@Exercise4CheatMeals Yeah I did understand it in the end, was just wondering how you came from 1.6g/kg to multiplying by 0.8 but a pound is approx. 0.45 kg, so it did make sense on the third look
This is great information. Man, I wish I learned these tricks sooner. I've been on the flexible diet (I like to call it the SEE-food diet) for almost 8 years. I've had no issues with my weight since. My fitness journey started almost 13 years ago. I can relate so much with almost every myth you explained. Thanks man! New subscriber
Thank you for this video exposing these myths. I like that you mention in some of these myths that it varies for people and what works for them doesn’t have to work for someone else
Always stick to the basics: Get enough daily protein (one gram per pound of bodyweight), keep your cals in check by not overeating (just low enough to lose weight if you're overweight), at least once a week do at least one full-body resistance workout to the point of true muscle-failure, and go for a walk every day if you're not already active throughout your day (or at least as many days of the week that you can). That's it. That's all we need. We don't need free-range this, fat free that, or keto whatever. Falling back on these basics saves you from falling back to unhealthy eating habits and lack of exercise. Sure you can optimize it to make it better, but the basics are the bare minimum to look and feel amazing. Eat pizza and ice cream or whatever, but always stick to the basics at a bare minimum. Everything else is just optimization that fat loss and body building coaches earn a living from. If you follow the basics you'll avoid obesity and the high risks associated with it, even if you indulge in sweets or fatty foods, and if you want to gain muscle then the basics keeps you gaining if you get to muscle failure a few times a week (and make sure you're on that protein - I see yall hard gainers not using kitchen scales and lying about slacking off on the Calories IN). I swear, it's harder to get a little dude to eat enough cals, than it is to convince a 300lb man to do a month-long water fast.
Such an underrated channel/content creator! Great video! I appreciate all the work that goes into creating your recipes! Supporting with my UA-cam premium views!
The only thing about the 3 vs 6 meal thing is there is evidence that 4 meals is better for muscle growth because it is hard to efficiently digest and use 200g/3 of protein but if you divide it by 4 the protein can be digested more efficiently. There isn't a measurable difference for 5 or 6 meals if i remember right.
One suggestion for those looking to decrease their sugar intake, I suggest checking out the wrap section at the store. I found large wraps that have 39 carbs, but 36 of them are fiber, and I use them instead of my usual whole wheat bread. Additionally I’ve found that nuking the wrap for like 20 seconds after you make it make cold cuts taste far better, especially sliced roast beef
Your thumbnail is confusing. As a paraplegic wheelchair user with no meaningful way to burn any appreciable amount of calories through exercise, I dropped from 340 LBS to 172 through calorie deficit alone, and by the end of that 17-month process I've still had 16.5 inch biceps, and pulled 185 lbs at the hammer strength row (a machine I've been using four out of my total of seven visits at the gym through those 17 months, since all the muscle I have was built by me lugging my morbidly obese body everywhere using my upper body for 21 years), suggesting I didn't lose any muscle mass, so I'd like to respectfully disagree with the statement presented in your thumbnail, because by observation alone, I indeed lost all my excess weight in fat.
First of all congrats on the weight loss! You are absolutely killing it. Similar to what I stated in the video, since you were resistance training the whole time you kept most if not all your muscle, while losing fat. But if you arent training it could be fat AND muscle loss when in a calorie deficit. It is great to hear you are down to half your original weight and just as strong!
I'm not gonna lie, there is always some suffering involved. IF happens to be the way I get around it because overcoming initial hunger pangs is super manageable for me (circling back to the first point: I'll get the same amount of agony from not eating in-between tiny meals over the day, hence way I go for 2 meals or so with fruit snacks at most), to a point where I can deal with more than 24-hour periods of fasting... but for some of us, weight loss or even maintenance basically necessitates some small amounts of torment. The great thing about it is that you can deal with it psychologically and, as mentioned above, physiologically; I personally love accumulating some deficits instead of daily maintenance (provided I don't aim to put on huge amounts of muscle or anything) and then spend it on two extra sandwiches on the weekend. I end up barely even overeating despite that allotted allowance I now got left, instead, I use it up maybe the following week with slightly larger meals or reserve them for special occasions. Ultimately, for me, it's all about habits and rituals overriding my pretty darn intense desire to just call it quits and gain 20 kg in a matter of two weeks. Which just drives home the importance of realizing how even complete yoyos aren't really a marker for "you achieved nothing" - if nothing else, you gained a bunch more experience in how to (not) manage your hunger and food troubles. And I say that as someone who has got a pretty solid grasp, never even really touching the obese range. I can absolutely not fathom how ridiculously hard this is for all the people who REALLY struggle controlling their appetite, y'know, the "I ate all the party subs and now my friend isn't talking to me anymore"-kind. So happy that we're in the process of making a huge dent with this, because those folks get nothing but sympathy out of me.
I think it depends on the person. Usually suffering happens with the people that are brand new to dieting and dont know how to do anything and try to jump all in to training and dieting. Here is where I think if the person can afford a coach is would save them tons of headache and the suffering would really be minimal. It would be about forming habits and walking them through everything. I can do an 8 week aggressive cut and have nearly 0 issues. Will I be hungry 1 or 2x a day, just normal hunger? Sure. But not think about food all day and fantasize about it like im about to step on stage in a week.
I'd rather cheat on my diet then on my woman. Success of any sort cannot replace the beauty of true love. I'm a fitness fiend who lost over 100 lb trust me I know.
I'm glad i'm on a bit of a bulk right now. I have been for a bit now but I was making so many mistakes. I was adding in too many cardio workouts too make up for my rest days where I would indulge more in junk food and alcohol(beer). I cut out the beer for now cause of the empty calories. I also incorporated protein powder daily cause I am on a bit of a budget so I usually can reach that daily 1g protein per lb daily. My goal is mass so cutting out all the cardio workouts and increasing the protein I've noticed such a difference!
I've upped my fats and proteins, I haven't cut carbs, I just find im less hungry eating more fat and protien. I try to leave most of my carbs for training and my last meal.
Bro yes when I was obese around 300+ I was able to lose 100 pounds within 1 year and only went to the gym 2-3 times a week and never hurt myself from an injury. I have a close friend who did the same before me and was going 5-6 days a week and hurt something in his hip permanently
Most doctors say the average person needs 325 grams of carbs but thats a complete lie if your only getting in your 10,000 steps a day and at mist you might only need half. If your someone with a somewhat normal appetite it can be hard to eat that many carbs unless your munching on something like chips or drinking regular soda which that much straight sugar ever day is incredibly unhealthy. Just stick to whatever diet works and don't make yourself sick eat smart and reach your goals.
Thanks so much Nick for all of your videos and recipes. Their GREAT!!! If u can please tell me how a woman over 50 can get her metabolism faster to help with weight loss Thanks sir
Simplicity and consistency is the best. When I crave something and have the time I will then find anabolic recipes to fulfill my cravings. Living off anabolic recipes is too time consuming and will ultimately let you to craving the higher calorie version
I disagree with the second part, but agree with the first. I never order real pizza because mine is better than most places around here and that goes for many meals like the smashburger as well. I will get some of my favorite places at times, but i can easily fit in a higher calorie meals once a week during a cut or multiple times a week during maintenance/bulk.
Do you know of a protein powder (veg and/or non) that has zero sweetener. I don’t like stevia or many of the other ways they sweeten them. I want an unsweetened, vanilla or chocolate powder that I can sweeten myself if I choose… I was even bummed about AG-1 not having an unsweetened version. Any suggestions?
Hey Nick, this looks fire can't wait for these awesome looking revamped fries yk how for the past while you've been saying u would upload a waffle recipe on ur channel in my comment replies, you said it would come February I'm assuming during this double post a week thing u r doing. would love it if they could be blueberry waffle as well or have some fruity twist with it somehow, rn my best option for blueberry breakfast items in undoubably ur muffin recipe and normally I just make a loaf out of it to meal prep for large amounts, before that it was rem's waffle's and chocolate chip pancake, however ur muffins topped it by double. Any way hopefully these waffles our that revolutionary, and don't require like some massive pancake maker cuz urs looked fluffy decedant and huuuge. Even if it does a normal maker would still get the same taste. Also could let me know if you'll be able to make that 50 calorie bun I've been asking about since we don't get any keto culture ones around here and although ur buns r fire my entire family thinks I am a Michelin star chef as well as a baker, when calories are tight any even a mediocre 50 cal bun would be awesome. Also if you could make those fat free cheese and brownie's u onced talked about that would be great too. Ik it's a lot but get them out anytime u can as long as it takes if u can.
Yeah multiple small meals is bullshit. 1 meal a day has been great for me as I get to basically eat 1 full sized meal that's satisfying instead of eating basically birdfood snacks.
Great video!! What kind of fat burner do you recommend? I'm on a cut right now! Doing weights 3 times a week and walking the other days, also in a calorie deficit
9:54 this is exactly how this works. Im 177cm, 63kg (not a skeleton, just tiny bones) low single digit body fat. Im generally a hyperactive ecto, i basically do stuff all day long, so my maintenance is around 3200kcal. I love cooking, and going through various cuisines from around the world. I buy tons of regional indigrients, sauces, condiments etc. So if i open fish sauce, hoisin, mirin, gochujang im gonna be on an asian diet mostly for couple weeks. If theres a "cheese week" in Iidl im gonna stack a whole fridge of cheese, and ill be on a high fat diet. If i buy too much cereal from around the world (god i love american cereal) ill be on a high carb diet, if its holiday, and italian almonds in chocolate show up, ill buy multiple kilograms (because it is the best thing in the world) and ill be on a high fat diet again. The only thing is i stick to eating between 160-200g of protein a day, and average those 3200kcals/day on a weekly basis. I weight exactly the same as year ago or two years ago.
Question for you if you don't mind.. Most of your dessert videos use erythritol sweetener. From what I've read erythritol is being linked to heart attack and strokes, and webmd even said it "could be more dangerous than sugar" Do you know if any of these claims are valid? or is erythritol safe to use for every one? Is age a factor?
@@Exercise4CheatMeals Thanks for referring me to Layne's video, I had no idea the "scare" was based on one study that doesn't even take into account dietary intake of Eyrthitol. I can see why most people aren't concerned,
You say "starvation mode" but its more of a "fat burning mode" to me. I do a diet that allows me to eat and still keep the fat burning mode going. Yes i eat OMAD but thats because im full with what i eat and its nutrient dense food with saturated fats.
Fat burning is high when fasting but when u eat that OMAD fat burning evens out to a person who eats smaller meals 3x per day. Fat burning is different than fat loss anyways. Two very different things.
I've got to say man, I personally much prefer this style of video and more serious energy for your videos Still enjoy your cooking content, but prefer this pace and energy Just personal opinion :)
here is a few. 1. Every actor with 5 grams of muscle or more are on the juice. (for very many and very obvious reasons this is not the case) 2. The perpetual idea that everyone needs to count macros for even the most miniscule results (its pure bullshit and is only there to try and get everyone to buy useless sheit) 3. Supplements are not needed to see gains. (also an idea that goes hand in hand with above. people got jacked long before they even knew what a potato was) 4. mY dIeT iS bEtTeR tHaN.... (its poppycock a diet can be for personal reasons diffrent but we all react very similar to a good balanced diet IE good) 5. If you are not on the verge of going big in the buisness you dont need some cumbersome work out routine. (do what feels good and works for you, results will come) 6. You dont need to stop eating good stuff. (since 99% of people watching vids like this will never get anywhere in the buisness you can skip being ultra shredded and you can thank me later) 7. Unless you have a medical condition nothing is stopping you from training well and gaining muscles until your retirement day. (it slows down but most crap around this is bullshit. the alltime favourite "you cant gain muscle naturally after 35) 8. If you are new to the whole thing in your late teens or early 20s. Go slow take care to learn whats what and dont forget life. (you will thank me later) 9. Dont actually get your "knowledge" from social media. Most of it is lies, bullshit, made up on the spot or trying to get you to buy crap by lowkey making you feel bad. (go read some actual research papers like a few hundred of them and then go back to the big "influencers". Its hilarious. trust me.)
Genetics play a big role in carrying body fat. I can comfortably get to about 8-9% body fat with good energy and not feeling like I’m constantly hungry, but when I get below that when I’m closer to competitions I’m miserable. It doesn’t take me long to cut as it does put on muscle so usually don’t do a hard cut until about 6-8 weeks out but I feel like I’m constantly starving, I’m more irritable and it just isn’t something I want to maintain long term. I feel much better in the 8-13% range whereas some people can get to 6% year round no issues or others need to be at 15% or they feel hungry. All depends on your body type
Genetics do play a role. I would say .1% of people are comfortable at 6% year round. maybe 5% of people can do 10% year round. Then 12% goes up to 20% anf 15% probably 60-70%. These are all guesses from me, but from everything I have seen in my expereince very few people can maintain true 10% BF and lower year round, feel great, and not have hunger/sexual issues.
I eat anything In large amounts along with 300 grams of protein and I still can’t gain weight I’m stuck at 250 this bulk. Next winter I’ll be able to push past that weight though. I can only gain so much each cycle. Im surprised I still have abs I’ve never bulked this hard before.
I go for the calories for the weight I WANT to get to, not where I am at. Ie, if 275 lbs and normal weight is 225, my macros will reflect that in protein at .8 g / lb plus being at a calorie deficit. Add working out in (I run in the morning first thing, before anything, I just have water) and it's effective for me. Keto sucks. I say no, just say no. Ye shall suffer, badly.
Calories in calories out is bullshit. It is technically true, but still bullshit. The problem is if you have a lot of weight to lose and are older or in poor metabolic health, your "calories out" can be affected by metabolic adjustments that will outpace any recommended diet or exercise routine. What do I mean? You can eat one clean meal under 1000 calories every other day and workout every day and not lose weight if you have experienced this adaptation. Yes, an extended water fast would still work, but that is not what people mean when they say, "calories in, calories out." The reason why it is bullshit is because 100% of the doctor/dietician/expert diet and lifestyle recommendations will not work in these circumstances while they are using the phase "calories in, calories out" to recommend you eat like they do. You need to have a strategy to manipulate your metabolism and out-adapt your body rather than just count calories. People who are young, healthy, fit, never lost more than 50 lbs, and just read studies that don't test all situations never seem to understand this. Counting calories works fine if you have a little weight to lose and are otherwise healthy.
Nick hope you dont take this the wrong way, but your videos are seeming just super scripted and while i know it take alot of effort scripting and editing, i think something more natural might be a nice change of pace. Maybe Q and A or something. Your old videos just seemed lessed forced ans scripted and more natural. Your a funny dude it just comes off a little firced and over the top but maybe im a weirdo and in the minority 😅 even the cadence you speak is like reading a teleprompter
hey @Exercise4CheatMeals What is your opinion on rate of weight loss. Most of the people I agree with stand with you in terms of doing what you can stick to clever calorie swaps etc. But most of them also are pretty firm on .5-1 lb loss a week. I personally think that is far too slow. If someone has experienced lifelong displeasure with their body image and are ready to make a change is it really going to keep someone who has say next to no satiety signaling where even a 100 cal deficit is very challenging motivated when they get three months in and see they've dropped like 10 lbs? If they screw up they could gain that back in two days with a big enough appetite and a low enough BMR (not talking about myself or anything 🤭🤭)
chicken and rice + random veggie has been good for me, i use to do all the anabolic recipes and found it tedious honestly. I made protein ice cream, pizza, cheesecake, muffins, cakes i legit did it all but man im not gonna lie... it burnts me out ontop of tracking, cardio, working out, work + my hobbies it was just another thing to be like "ughh i gotta prep this meticulous meal now" rather than now im just doing greek yogurt bowls with fruit, proats, or Meat/poultry/fish+Rice/Potato/pasta with any veggie which is 100x easier and tastes amazing.
You just described my life lol... I basically tune the amount of food or the snacks in between if I need to lose a little wait for a vacation or whatever.
I’m the same way. I usually do a meal with rice, a meat, and some sort of sauce. Then I just meal prep like 5 of them. It only takes me about 45 minutes to prep then I just heat em up.
Same, if im lazy for the week ill do my standard potatoes/rice and chickens or lean meats. Can easily make them taste good. If my sunday is free then ill prep the other goodies
For me it's the other way around, eating random foods or leftovers I had was fine for fat loss as long as I portion correctly but I love anabolic cooking and how meticulous it is with the calories and macros meaning I never need to think about nutrition throughout the whole week
@@AzaiKyou tracking with simple meals is even easier though like im not eating chicken etc blindly hoping i hit my macros I weigh out my food on a foodscale but since these are simpler meals you can make in bulk it makes tracking macros and micros 100x easier.
Editing is top tier fam
Man I wish this advice was more prevalent 8-10 years ago lol. This channel is criminally underrated.
1. More meals or less meals don’t make a difference to weight loss it all comes down to calorie deficit. Metabolism isn’t a crucial factor changed by meals
2. Substitutions to your cravings are available and are very effective in filling hunger
3. You don’t have to feel starved when losing weight. Suffering is not part of the process despite what many people say. Substitutions of someone’s favorite foods help
4. Substitutions towards your workouts is vital to stay consistent. If you don’t enjoy running then walk. If you don’t enjoy weights then do body weight exercises. If you don’t enjoy cardio machines then follow a UA-cam workout video.
5. 0.8 grams of protein per pound of body weight maximizes muscle stability during a weight loss phase. For example a 200 pound person would need 160 grams of protein in a day to maximize stability during weight loss. Another general rule of thumb is hitting 140-200 grams of protein a day works for most people despite gender or weight.
6. Rest days on a workout plan are vital. Training everyday isn’t sustainable for anyone. Working out too often brings burnout and an increase risk of injury. It’s better to be CONSISTENT over being PERFECT. Train as often as you can overall but make sure you aren’t losing motivation due to over working.
7. The best diet is the one you will stick to forever. Find a flexible diet that doesn’t overfill your maintenance calories. Finding your cravings and filling them with substitutions can keep you on track and off of binge eating.
8. Weight loss isn’t fat loss so keep your protein high and mix in some weights training to keep most of your muscle volume. If not then you look like a saggy mfer.
9. Supplements aren’t magic and don’t carry you to the finish line. It can help in convenience during a rush but it isn’t the be all end all of a fat loss plan.
I really love this kind of video coming from you! The food videos are always impressive, but this is great too
the advice on the gram of protein per pound of lean body mass is so key. I always tell people when they ask for advice to eat the amount of protein of their goal weight or 80 percent of that
Very, Very good tips for everyone and especially for gym beginners. What I like about this video is that it doesn't just take into a count the "perfect lifestyle for muscle growth", but it takes a more well-rounded approach that's tailored to each person's lifestyle, giving quality of life tips that everyone can apply while still feeling comfortable with what they are doing. The perfect things almost always are NOT the most sustainable, and for 99% of people, they just end up suffering and reverting back to their old habits. Changing your lifestyle taking very little steps and without feeling like you have to do everything perfectly is the perfect way to deal with many of the lifestyle, psychological, and eating problems people develop when getting into ANY kind of sport. Thank you for spreading such a great message
This is a real solid video. I want to thank you for putting out great content. It's not just useful for people trying to manage their weight. Your easy recipes are great for my (nearly adult)son who has autism. The ones that meet his requirements are easy enough he can make them himself quickly (important because he won't do a complicated recipe) and they help him get in protein as he eats a limited diet because you pack protein in where you can. And a low cost focus helps me help him because I can afford to buy the ingredients. Thank you. I'm glad I stumbled upon your channel.
I just realized your channel has gotten pretty big. You deserve it, bro. This video was great and I'll share it with a few people.
thank you so much! i have studied health as a hobbyist for years and i agree with all those thoughts. i followed you for brilliant pizza ideas but you're full of good data too!
Great video bro! I’ve found your channel about a month ago. You’ve help me in many ways. Thank you!
This video has explained a lot of things I’ve figured out on my own journey. Love your meat ball, chicken noodle, and bread!
Solid video bro. Made for the masses. Some of these fitness influencers have their heads in the clouds thinking people are going to be as serious as they are and making their life about being in the gym and counting calories. Keep up the great work.
Thank you so much for your content! I’ve been floundering trying to find high protein recipes that are easy. You’ve given me a new direction to try!
Jeez, as a European I got confused with the calculations of the daily protein intake. I wonder if Americans get as confused regularly when working with the metric system
You could also try the 0.7-1g of protein per centimeter of height equation if that works out better for you. That works well if you're overweight too.
Do 1.6x ur weight in KG
@@Exercise4CheatMeals
Yeah I did understand it in the end, was just wondering how you came from 1.6g/kg to multiplying by 0.8 but a pound is approx. 0.45 kg, so it did make sense on the third look
This is great information. Man, I wish I learned these tricks sooner. I've been on the flexible diet (I like to call it the SEE-food diet) for almost 8 years. I've had no issues with my weight since. My fitness journey started almost 13 years ago. I can relate so much with almost every myth you explained. Thanks man! New subscriber
Thank you for this video exposing these myths. I like that you mention in some of these myths that it varies for people and what works for them doesn’t have to work for someone else
Always stick to the basics: Get enough daily protein (one gram per pound of bodyweight), keep your cals in check by not overeating (just low enough to lose weight if you're overweight), at least once a week do at least one full-body resistance workout to the point of true muscle-failure, and go for a walk every day if you're not already active throughout your day (or at least as many days of the week that you can). That's it.
That's all we need. We don't need free-range this, fat free that, or keto whatever. Falling back on these basics saves you from falling back to unhealthy eating habits and lack of exercise. Sure you can optimize it to make it better, but the basics are the bare minimum to look and feel amazing. Eat pizza and ice cream or whatever, but always stick to the basics at a bare minimum. Everything else is just optimization that fat loss and body building coaches earn a living from. If you follow the basics you'll avoid obesity and the high risks associated with it, even if you indulge in sweets or fatty foods, and if you want to gain muscle then the basics keeps you gaining if you get to muscle failure a few times a week (and make sure you're on that protein - I see yall hard gainers not using kitchen scales and lying about slacking off on the Calories IN). I swear, it's harder to get a little dude to eat enough cals, than it is to convince a 300lb man to do a month-long water fast.
Great video and great information. Spewing truth 👍
Such an underrated channel/content creator! Great video! I appreciate all the work that goes into creating your recipes! Supporting with my UA-cam premium views!
The only thing about the 3 vs 6 meal thing is there is evidence that 4 meals is better for muscle growth because it is hard to efficiently digest and use 200g/3 of protein but if you divide it by 4 the protein can be digested more efficiently. There isn't a measurable difference for 5 or 6 meals if i remember right.
Great video man! Keep up the good work
One suggestion for those looking to decrease their sugar intake, I suggest checking out the wrap section at the store. I found large wraps that have 39 carbs, but 36 of them are fiber, and I use them instead of my usual whole wheat bread. Additionally I’ve found that nuking the wrap for like 20 seconds after you make it make cold cuts taste far better, especially sliced roast beef
Awesome video. Also, “can u give me a Tesla plz” in the message 😂
Your thumbnail is confusing. As a paraplegic wheelchair user with no meaningful way to burn any appreciable amount of calories through exercise, I dropped from 340 LBS to 172 through calorie deficit alone, and by the end of that 17-month process I've still had 16.5 inch biceps, and pulled 185 lbs at the hammer strength row (a machine I've been using four out of my total of seven visits at the gym through those 17 months, since all the muscle I have was built by me lugging my morbidly obese body everywhere using my upper body for 21 years), suggesting I didn't lose any muscle mass, so I'd like to respectfully disagree with the statement presented in your thumbnail, because by observation alone, I indeed lost all my excess weight in fat.
First of all congrats on the weight loss! You are absolutely killing it.
Similar to what I stated in the video, since you were resistance training the whole time you kept most if not all your muscle, while losing fat. But if you arent training it could be fat AND muscle loss when in a calorie deficit. It is great to hear you are down to half your original weight and just as strong!
I'm not gonna lie, there is always some suffering involved. IF happens to be the way I get around it because overcoming initial hunger pangs is super manageable for me (circling back to the first point: I'll get the same amount of agony from not eating in-between tiny meals over the day, hence way I go for 2 meals or so with fruit snacks at most), to a point where I can deal with more than 24-hour periods of fasting... but for some of us, weight loss or even maintenance basically necessitates some small amounts of torment. The great thing about it is that you can deal with it psychologically and, as mentioned above, physiologically; I personally love accumulating some deficits instead of daily maintenance (provided I don't aim to put on huge amounts of muscle or anything) and then spend it on two extra sandwiches on the weekend. I end up barely even overeating despite that allotted allowance I now got left, instead, I use it up maybe the following week with slightly larger meals or reserve them for special occasions.
Ultimately, for me, it's all about habits and rituals overriding my pretty darn intense desire to just call it quits and gain 20 kg in a matter of two weeks. Which just drives home the importance of realizing how even complete yoyos aren't really a marker for "you achieved nothing" - if nothing else, you gained a bunch more experience in how to (not) manage your hunger and food troubles. And I say that as someone who has got a pretty solid grasp, never even really touching the obese range. I can absolutely not fathom how ridiculously hard this is for all the people who REALLY struggle controlling their appetite, y'know, the "I ate all the party subs and now my friend isn't talking to me anymore"-kind. So happy that we're in the process of making a huge dent with this, because those folks get nothing but sympathy out of me.
unless you are rich and hire a personal chef to prep everything and track everything then i won’t suffer at all lol
I think it depends on the person. Usually suffering happens with the people that are brand new to dieting and dont know how to do anything and try to jump all in to training and dieting. Here is where I think if the person can afford a coach is would save them tons of headache and the suffering would really be minimal. It would be about forming habits and walking them through everything.
I can do an 8 week aggressive cut and have nearly 0 issues. Will I be hungry 1 or 2x a day, just normal hunger? Sure. But not think about food all day and fantasize about it like im about to step on stage in a week.
I'd rather cheat on my woman than my Diet
I'd rather cheat on my diet then on my woman. Success of any sort cannot replace the beauty of true love. I'm a fitness fiend who lost over 100 lb trust me I know.
👏that's 👏why 👏he's 👏the 👏GOAT👏
THAT'S WHAT I'M TALKING ABOUT! THAT'S WHY HE'S THE MVP!!! THAT WHY HE'S THE GOOOOAT...THE GOAT 😂😂. I love that meme
yo, I would love to see a biscoff protein icecream sometime, or even a peanut butter one
I'm glad i'm on a bit of a bulk right now. I have been for a bit now but I was making so many mistakes. I was adding in too many cardio workouts too make up for my rest days where I would indulge more in junk food and alcohol(beer). I cut out the beer for now cause of the empty calories. I also incorporated protein powder daily cause I am on a bit of a budget so I usually can reach that daily 1g protein per lb daily. My goal is mass so cutting out all the cardio workouts and increasing the protein I've noticed such a difference!
I've upped my fats and proteins, I haven't cut carbs, I just find im less hungry eating more fat and protien. I try to leave most of my carbs for training and my last meal.
you could tell he enjoyed making this video with those snacks lol. Must have been his entire month of cheat foods
Bro yes when I was obese around 300+ I was able to lose 100 pounds within 1 year and only went to the gym 2-3 times a week and never hurt myself from an injury. I have a close friend who did the same before me and was going 5-6 days a week and hurt something in his hip permanently
Good list! I still can’t believe I get to eat ice cream every night when trying to lose weight!
Yeah I got that old school Insanity workout! Max 30 is my go to.
Most doctors say the average person needs 325 grams of carbs but thats a complete lie if your only getting in your 10,000 steps a day and at mist you might only need half. If your someone with a somewhat normal appetite it can be hard to eat that many carbs unless your munching on something like chips or drinking regular soda which that much straight sugar ever day is incredibly unhealthy. Just stick to whatever diet works and don't make yourself sick eat smart and reach your goals.
Good video man, thanks!
Thanks so much Nick for all of your videos and recipes. Their GREAT!!! If u can please tell me how a woman over 50 can get her metabolism faster to help with weight loss
Thanks sir
Simplicity and consistency is the best. When I crave something and have the time I will then find anabolic recipes to fulfill my cravings. Living off anabolic recipes is too time consuming and will ultimately let you to craving the higher calorie version
I disagree with the second part, but agree with the first. I never order real pizza because mine is better than most places around here and that goes for many meals like the smashburger as well. I will get some of my favorite places at times, but i can easily fit in a higher calorie meals once a week during a cut or multiple times a week during maintenance/bulk.
Do you know of a protein powder (veg and/or non) that has zero sweetener. I don’t like stevia or many of the other ways they sweeten them. I want an unsweetened, vanilla or chocolate powder that I can sweeten myself if I choose… I was even bummed about AG-1 not having an unsweetened version. Any suggestions?
Hey Nick, this looks fire can't wait for these awesome looking revamped fries yk how for the past while you've been saying u would upload a waffle recipe on ur channel in my comment replies, you said it would come February I'm assuming during this double post a week thing u r doing. would love it if they could be blueberry waffle as well or have some fruity twist with it somehow, rn my best option for blueberry breakfast items in undoubably ur muffin recipe and normally I just make a loaf out of it to meal prep for large amounts, before that it was rem's waffle's and chocolate chip pancake, however ur muffins topped it by double. Any way hopefully these waffles our that revolutionary, and don't require like some massive pancake maker cuz urs looked fluffy decedant and huuuge. Even if it does a normal maker would still get the same taste. Also could let me know if you'll be able to make that 50 calorie bun I've been asking about since we don't get any keto culture ones around here and although ur buns r fire my entire family thinks I am a Michelin star chef as well as a baker, when calories are tight any even a mediocre 50 cal bun would be awesome. Also if you could make those fat free cheese and brownie's u onced talked about that would be great too. Ik it's a lot but get them out anytime u can as long as it takes if u can.
These videos are life changing ❤❤❤
Yeah multiple small meals is bullshit. 1 meal a day has been great for me as I get to basically eat 1 full sized meal that's satisfying instead of eating basically birdfood snacks.
I lost 70 kg and everything he's saying is correct
Great video!! What kind of fat burner do you recommend? I'm on a cut right now! Doing weights 3 times a week and walking the other days, also in a calorie deficit
Fat burners are the biggest load of bollocks invented
9:54 this is exactly how this works. Im 177cm, 63kg (not a skeleton, just tiny bones) low single digit body fat. Im generally a hyperactive ecto, i basically do stuff all day long, so my maintenance is around 3200kcal.
I love cooking, and going through various cuisines from around the world. I buy tons of regional indigrients, sauces, condiments etc.
So if i open fish sauce, hoisin, mirin, gochujang im gonna be on an asian diet mostly for couple weeks. If theres a "cheese week" in Iidl im gonna stack a whole fridge of cheese, and ill be on a high fat diet.
If i buy too much cereal from around the world (god i love american cereal) ill be on a high carb diet, if its holiday, and italian almonds in chocolate show up, ill buy multiple kilograms (because it is the best thing in the world) and ill be on a high fat diet again.
The only thing is i stick to eating between 160-200g of protein a day, and average those 3200kcals/day on a weekly basis.
I weight exactly the same as year ago or two years ago.
Really liking simple one pan meals with protein ice cream and cookie dough. Gonna try the rice krispies soon.
Boom. Diet win
I was excitied to try some of your recipes but found out i’m allergic to swerve darn it
You got my sub now, protein boy.
That’s not irony bro. What you want to say is “coincidentally, that was what I struggled with too”.
Hey can you make a low calorie or high protein ninja creami recipe with biscoff
All this time watching your vids and I never gave you the like and subscribe you deserve. That mistake is officially corrected!
I hugelly respect your channel and your content. And i think current thumbnail is too cliclbaiting. Almost like you should be are above this.
What did you do to stop your hair loss?
Bro I'm always consistent throw my routine everyday
Whats your bench
135
If you convert your book's currency to BRL or another countries i would definitely buy it
great video
Question for you if you don't mind.. Most of your dessert videos use erythritol sweetener. From what I've read erythritol is being linked to heart attack and strokes, and webmd even said it "could be more dangerous than sugar"
Do you know if any of these claims are valid? or is erythritol safe to use for every one? Is age a factor?
Watch Layne Nortons video on it.
@@Exercise4CheatMeals Thanks for referring me to Layne's video, I had no idea the "scare" was based on one study that doesn't even take into account dietary intake of Eyrthitol. I can see why most people aren't concerned,
FYI - Lakanto has released a version of their Classic Monk Fruit Sweetener that replaces the erythritol with allulose.
autophagy starts in human body after 3days of fasting.
You say "starvation mode" but its more of a "fat burning mode" to me. I do a diet that allows me to eat and still keep the fat burning mode going. Yes i eat OMAD but thats because im full with what i eat and its nutrient dense food with saturated fats.
Fat burning is high when fasting but when u eat that OMAD fat burning evens out to a person who eats smaller meals 3x per day. Fat burning is different than fat loss anyways. Two very different things.
If OMAD works for you though, keep doing it. I have had clients who religiously followed it and got great results. Whatever works for you.
amphibion is the best diet, hands down
I've got to say man, I personally much prefer this style of video and more serious energy for your videos
Still enjoy your cooking content, but prefer this pace and energy
Just personal opinion :)
Nick the GOAT
Is your recipe book really supposed to be $109.99?!
could someone point me towards a lower calorie protein powder. and will a tasteless collagen type protein powder help me instead?
ps. love the vids :)
I am almost 70 think I need more protein
here is a few.
1. Every actor with 5 grams of muscle or more are on the juice. (for very many and very obvious reasons this is not the case)
2. The perpetual idea that everyone needs to count macros for even the most miniscule results (its pure bullshit and is only there to try and get everyone to buy useless sheit)
3. Supplements are not needed to see gains. (also an idea that goes hand in hand with above. people got jacked long before they even knew what a potato was)
4. mY dIeT iS bEtTeR tHaN.... (its poppycock a diet can be for personal reasons diffrent but we all react very similar to a good balanced diet IE good)
5. If you are not on the verge of going big in the buisness you dont need some cumbersome work out routine. (do what feels good and works for you, results will come)
6. You dont need to stop eating good stuff. (since 99% of people watching vids like this will never get anywhere in the buisness you can skip being ultra shredded and you can thank me later)
7. Unless you have a medical condition nothing is stopping you from training well and gaining muscles until your retirement day. (it slows down but most crap around this is bullshit. the alltime favourite "you cant gain muscle naturally after 35)
8. If you are new to the whole thing in your late teens or early 20s. Go slow take care to learn whats what and dont forget life. (you will thank me later)
9. Dont actually get your "knowledge" from social media. Most of it is lies, bullshit, made up on the spot or trying to get you to buy crap by lowkey making you feel bad. (go read some actual research papers like a few hundred of them and then go back to the big "influencers". Its hilarious. trust me.)
I like 1 meal a day. I’m more productive and happier
Protein and fiber at every meal and you want even want to snack.
The hero we need but don't deserve🦸
Genetics play a big role in carrying body fat. I can comfortably get to about 8-9% body fat with good energy and not feeling like I’m constantly hungry, but when I get below that when I’m closer to competitions I’m miserable. It doesn’t take me long to cut as it does put on muscle so usually don’t do a hard cut until about 6-8 weeks out but I feel like I’m constantly starving, I’m more irritable and it just isn’t something I want to maintain long term. I feel much better in the 8-13% range whereas some people can get to 6% year round no issues or others need to be at 15% or they feel hungry. All depends on your body type
Genetics do play a role. I would say .1% of people are comfortable at 6% year round. maybe 5% of people can do 10% year round. Then 12% goes up to 20% anf 15% probably 60-70%. These are all guesses from me, but from everything I have seen in my expereince very few people can maintain true 10% BF and lower year round, feel great, and not have hunger/sexual issues.
thumbnail looking juicy, it got me to click broski
I love you man
I appreciate the fart noises. In fact, I'd like to hear more.
Nick i love u. Also shoutout shaun t. Goodbye
love u 2 Sam
I eat anything In large amounts along with 300 grams of protein and I still can’t gain weight I’m stuck at 250 this bulk. Next winter I’ll be able to push past that weight though. I can only gain so much each cycle. Im surprised I still have abs I’ve never bulked this hard before.
Look at this duuuuude
should be 9 tips , not myths lol
I go for the calories for the weight I WANT to get to, not where I am at. Ie, if 275 lbs and normal weight is 225, my macros will reflect that in protein at .8 g / lb plus being at a calorie deficit. Add working out in (I run in the morning first thing, before anything, I just have water) and it's effective for me. Keto sucks. I say no, just say no. Ye shall suffer, badly.
Never listen to a man that uses lifting gloves
Lol
Why in the hell is your cookbook $100?
Calories in calories out is bullshit. It is technically true, but still bullshit. The problem is if you have a lot of weight to lose and are older or in poor metabolic health, your "calories out" can be affected by metabolic adjustments that will outpace any recommended diet or exercise routine. What do I mean? You can eat one clean meal under 1000 calories every other day and workout every day and not lose weight if you have experienced this adaptation. Yes, an extended water fast would still work, but that is not what people mean when they say, "calories in, calories out." The reason why it is bullshit is because 100% of the doctor/dietician/expert diet and lifestyle recommendations will not work in these circumstances while they are using the phase "calories in, calories out" to recommend you eat like they do. You need to have a strategy to manipulate your metabolism and out-adapt your body rather than just count calories. People who are young, healthy, fit, never lost more than 50 lbs, and just read studies that don't test all situations never seem to understand this. Counting calories works fine if you have a little weight to lose and are otherwise healthy.
You forgot portion control.
#RFMvids
Nick hope you dont take this the wrong way, but your videos are seeming just super scripted and while i know it take alot of effort scripting and editing, i think something more natural might be a nice change of pace. Maybe Q and A or something. Your old videos just seemed lessed forced ans scripted and more natural. Your a funny dude it just comes off a little firced and over the top but maybe im a weirdo and in the minority 😅 even the cadence you speak is like reading a teleprompter
I am sorry that you arent enjoying the videos. The FDOE are always unscripted so if you want to just tune into those I understand!
you have very nice teeth !!
Nice click bait.
🔥🔥
I’ve been keto for over 26 years. It changed my life 💪💪💪💪
✝️💪
amphibian 😂😂
Your wall is bare af. You should get a neon sign or something
hey @Exercise4CheatMeals What is your opinion on rate of weight loss. Most of the people I agree with stand with you in terms of doing what you can stick to clever calorie swaps etc. But most of them also are pretty firm on .5-1 lb loss a week. I personally think that is far too slow. If someone has experienced lifelong displeasure with their body image and are ready to make a change is it really going to keep someone who has say next to no satiety signaling where even a 100 cal deficit is very challenging motivated when they get three months in and see they've dropped like 10 lbs? If they screw up they could gain that back in two days with a big enough appetite and a low enough BMR (not talking about myself or anything 🤭🤭)
I still eat chicken and rice but broccoli can eat a fat shit. I also only eat 3 meals a day and it’s way better.