1. Evening meal skipping. 2. Change your baseline step count. Increase it to 20k steps. 3. At least 4 hours between meals. 4. Don’t mix fats and carbs together in high amounts. 5. Do a full body split exercise routine. 6. Have deficit days/weeks consuming only protein. 7. Have one high carb day a week, keeping low fat. 8. Do some fasted cardio. 9. Utilize yohimbine. 10. Take 2 rest days a week. 11. Nutrient density foods like eggs, ground beef, etc.
Thanks for putting this out! It's good to have vids for people that need to lose 30, 50, 80 lbs, etc. But some of us are already lean and love to hear some short term get shredded tips!
I know you’re not fasting as much anymore, but I’ll always maintain a fasting lifestyle. It saved my life. Not so much about staying lean or shredded, but the health benefits are beyond words.
Let say you lowered your daily calories to 1300 to get shredded, the best advice to reversing would be increasing your weekly cal. by hundreds, each week, till reaching your daily maintenance back when you were lean (eg; Week-1 1400k, week-2 1500k, week-3 1600k, like so)
To get lean as possible for wrestling when cutting weight i learned anecdotally that PSMF with lots of coffee, intermittent fasting, 30k steps on weekends, and timed carbs for workouts, would drop me from around 11-12% BF to 8% before the preseason would be over. Lots of unpleasant side effects though.
@@alexsaraceno6144 felt cold most the days, chills, shakes, extremeeee fatigue, irritability, my social battery would go so low just having someone ask how my day was would piss me off to the core. Disclaimer though i was a higher level wrestler cutting weight for the sport in unsafe and dangerous ways, but it taught me so much about myself and what works for me. i’ve been able to maintain around 10% BF since
@@alexsaraceno6144 Ofc just make sure even if your looking for an aggressive “cutting” approach that you prioritize overall health and don’t rush it like I used to
Fascinating, & lots of useful info. Thank you for the tips, warnings & caveats. & Yes, the safe return to normal eating & training video is eagerly looked foreward to.
Number 10 was great to hear. I literally took today off, only walked. I'm definitely feeling the hard work outs and calorie deficit and knew i needed to take it easy for a day. I'm glad to hear it's normal.
Never go straight to maintenance Kcal. This is the best way to inflate like a balloon. Increase slowly each week, till reaching your daily maintenance.
I completely agree with all your points! The carb and rest days are probably what is keeping SHBG down and free testosterone from tanking. Managing your hormones during shredding is often neglected in these discussions but should be mentioned. One to two teaspoons of manuka honey twice a day might be another step providing the hormone preserving short insulin spike needed.
I’m focusing on adding muscle and improving HRV, RHR and VO2 max. By my reckoning, getting shredded would work against those goals, although it’s tempting for vanity.
Thomas can you do a video on what exactly you eat and how many calories you do on the Protein Sparing Modified Fast ? I'm down 40 lbs. with another 35 to go. I do IF and Keto and the moment. Some weeks, just very low Carb as I'm trying to reverse Metabolic Syndrome and Type II Diabetes. Almost within normal range glucose levels.
It's easier said than done. But here is what I have been doing. First I got diet plan at Onlymeal (the game-changer), then I drink 15 glasses of water per day, I make 10k steps per day and I sleep minimum 7 hours. That's pretty much all you need.
The all protein diet phase he mentioned would definitely hurt my stomach, some mixed greens for fiber is definitely necessary. At least he mentioned taking a multi vitamin. The only carbs I like are potatoes sweet potatoes or imported spaghetti noodles from Italy. The best way for me is to do fasted cardio, 1 scoop of fish oil, 1 meal a day ( 4 eggs, half an avocado and 5 different protein sources 20g chicken 20g turkey 20g pork 20g beef 20g goat) a tall glass of a green fiber drink. And two 52 oz bottles of water throughout the day. One of which I add electrolytes, and things with antioxidants and help with blood circulation like Astragalus, maca, muira puama, tribulus terrestres, ginseng, Ginko, fenugreek, liquid zinc etc My mood becomes super relaxed, and my blood circulation is very good, I notice I feel warmer overall. I let myself go last year lol I got up to 237.5 and now I'm almost 180lbs again.
When i started my underground utility installer job i was so tired i would come home and fall asleep before dinner. I did this maybe 5 times over a month or two period and i lost like 30lbs. It was quite a profound effect. My advice is you need to completley exhaust yourself tho or you wont sleep at all and this will backfire.
hmm, I found that if I don't include some carbs within say a 6-8 hour window I begin to feel awful. No amount of fat and protein will subside that. I'm at about 20-25% BF and going down through restriction to achieve lean... recently hit a plateau.... its as if my body is getting keto flu right away.
in your four hour rule can i eat salt and in one high carb day is it a day where i cut all protein and fat bcos you mention low fat but what about protein?Do i need to cut it also?
This is all really good advice but for some that have a labor job or have to eat when you can is it impossible to actually achieve these goals 🤷♀️🏋️♂️
Hey @Thomasdelaurofficial I was I was wondering if you could elaborate on raw milk being the fact that you just stated you don't like to drink carb and fats together (raw milk being very high concentration of both of those) would this product also ap🎉ply to your philosophy?
For the 'protein sparing modified fasting'... are you saying only eat lean proteins and nothing else? As in for dinner for example... just chicken breast, no vegetables, rice, or anything else to side with the chicken breast?
not sure you've ever talked about glycine, the very effective appetite suppresent. also garcinia, (although I feel like this one messes me up long term, so I Don't use it)
After being on a strict keto diet for a few months, and having lost 15 pounds, I started retaining water and my body rebounded with double force. It has been 13 months since I started uncontrollably gaining weight and gained 23 pounds. No matter what I do (water fasting, protein days, egg fasts, I stopped eating dinners past 5 pm long time ago) my body fights back. When I allow myself a few extra carbs, like a sweet potato, I gain a few pounds. I believe it is because I could not get myself out of the weight loss mode and into the maintenance mode. I would very much appreciate the transition protocol.
This has been my experience too and I do have extra weight to lose. What has been proven to me over and over again is that I can't control myself around carbs and gain weight. I truly believe that keto should be a lifestyle and not a temporary fix.
This is called diet fatigue, Dr Mike from Renaisance Periodization talks on this topic. The body will fight back against losing fat % but the only way to go down again is fasting + keto low carb diet. Happened to me also and seems to be a yo yo effect but it all comes down to discipline what we put into our bodies! 😊
This is great but I’m not in it for perfection. Lately I’ve been on a whole good, fast week 511 which fits my lifestyle to a T. I keep the sweets low and allow myself some treats here and there.
I understand the logic of waiting 4 hours between meals, to get those kinda fasting periods between meals. But why wouldn't it work just as well, if not better, to group the meals close together to maximize the fasting period starting in the afternoon / evening?
It gives the body time to digest and not risk bloat or sibo. The migrating motor complex needs time to sweep the gi tract. Also, spacing the meals prevents over eating at one time, or eating too much later due to hunger
This is really nothing new, Vince Gironde (the trainer of the stars) knew that back in the 50s, he would have his guys eat steak and eggs for breakfast, steak and eggs for dinner and nothing else, then one day a week he will allow them to eat whatever they want because he knew that with no carbohydrates eventually, your body would smooth out and you would lose definition, so the one carbohydrate feed per week would increase the glycogen levels in your muscles, thereby causing the water between the skin and the muscle to get absorbed into the muscle and you become more defined and vascular.
1. Evening meal skipping.
2. Change your baseline step count. Increase it to 20k steps.
3. At least 4 hours between meals.
4. Don’t mix fats and carbs together in high amounts.
5. Do a full body split exercise routine.
6. Have deficit days/weeks consuming only protein.
7. Have one high carb day a week, keeping low fat.
8. Do some fasted cardio.
9. Utilize yohimbine.
10. Take 2 rest days a week.
11. Nutrient density foods like eggs, ground beef, etc.
Don't forget "use all sponsored products"!
Thanks for putting this out! It's good to have vids for people that need to lose 30, 50, 80 lbs, etc. But some of us are already lean and love to hear some short term get shredded tips!
I know you’re not fasting as much anymore, but I’ll always maintain a fasting lifestyle. It saved my life. Not so much about staying lean or shredded, but the health benefits are beyond words.
thank you. it seems like you need to be your own doctor these days. for everyone reading this i recommend the book the hidden herbs by anette ray
definitely would love to see a follow up video to reversing back to lean protocol
Let say you lowered your daily calories to 1300 to get shredded, the best advice to reversing would be increasing your weekly cal. by hundreds, each week, till reaching your daily maintenance back when you were lean (eg; Week-1 1400k, week-2 1500k, week-3 1600k, like so)
Step 1. Get off the couch
Factually proven to help! 😂🎉
Guve the couch away?
You spying on me bro?😆
There’s always a catch man…
Step1: close that video
Definitely want to see the video of getting back to lean protocol ❤
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Thomas knows what he's talking about!!!!
Just LOOK AT HIM😮
It is insane to me how often you upload videos. Thanks for all the wonderful content! 🙏
Make the video on getting back to lean mode. And another about year round leanness that is as concise as this one. Great video!!
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Great video
To get lean as possible for wrestling when cutting weight i learned anecdotally that PSMF with lots of coffee, intermittent fasting, 30k steps on weekends, and timed carbs for workouts, would drop me from around 11-12% BF to 8% before the preseason would be over. Lots of unpleasant side effects though.
When I would cut weight I'd always be cold, I'd get sick easy and the fatigue was real! Glad my competitive days are well over. :D
What did you experience ?
@@alexsaraceno6144 felt cold most the days, chills, shakes, extremeeee fatigue, irritability, my social battery would go so low just having someone ask how my day was would piss me off to the core. Disclaimer though i was a higher level wrestler cutting weight for the sport in unsafe and dangerous ways, but it taught me so much about myself and what works for me. i’ve been able to maintain around 10% BF since
@@blacklightbowl Oh wow. But hey look, you learned a lot from it. Now I know what to look out for those symptoms. I really appreciate it man.
@@alexsaraceno6144 Ofc just make sure even if your looking for an aggressive “cutting” approach that you prioritize overall health and don’t rush it like I used to
Great tips!
Fascinating, & lots of useful info. Thank you for the tips, warnings & caveats. & Yes, the safe return to normal eating & training video is eagerly looked foreward to.
Great video thomas!
One of your best!
Thank you for making these videos, I always find them super helpful.
Thank you Thomas !! I love it because yours being honest ! Please do the next video as well how to stay lean 🙏🏼🙏🏼🙏🏼🙏🏼
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Number 10 was great to hear. I literally took today off, only walked. I'm definitely feeling the hard work outs and calorie deficit and knew i needed to take it easy for a day. I'm glad to hear it's normal.
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Thank you Thomas.
Good video. This is definitely your niche.
Definitely would like to see a reverse diet video on how to come out of the shred without gaining a ton of fat.
Never go straight to maintenance Kcal. This is the best way to inflate like a balloon. Increase slowly each week, till reaching your daily maintenance.
I completely agree with all your points! The carb and rest days are probably what is keeping SHBG down and free testosterone from tanking. Managing your hormones during shredding is often neglected in these discussions but should be mentioned. One to two teaspoons of manuka honey twice a day might be another step providing the hormone preserving short insulin spike needed.
I’m focusing on adding muscle and improving HRV, RHR and VO2 max. By my reckoning, getting shredded would work against those goals, although it’s tempting for vanity.
Thomas can you do a video on what exactly you eat and how many calories you do on the Protein Sparing Modified Fast ? I'm down 40 lbs. with another 35 to go. I do IF and Keto and the moment. Some weeks, just very low Carb as I'm trying to reverse Metabolic Syndrome and Type II Diabetes. Almost within normal range glucose levels.
I hope you are also resistance training. Diet along with resistance training will heal your metabolic syndrome faster than Diet alone.
I think he said one time that when he is on PSMF he does something between 800~1200 calories per day.
Thanks! 🎉
So beneficial!
It's easier said than done. But here is what I have been doing. First I got diet plan at Onlymeal (the game-changer), then I drink 15 glasses of water per day, I make 10k steps per day and I sleep minimum 7 hours. That's pretty much all you need.
There are some of us that are unable to sleep 7-8 hours no matter how hard we try. You're lucky if you can,
Recovery from shredding video sounds good Thomas!
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really good info
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Definitely would like a follow up video Thomas!
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Thank you Thomas
Keep up the good work
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Please please do a video about how to go back to maintenance mode after these shred cycles
This is fantastic Thomas. And yes, would love to see how to reverse this. Thank you 👍
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The all protein diet phase he mentioned would definitely hurt my stomach, some mixed greens for fiber is definitely necessary. At least he mentioned taking a multi vitamin.
The only carbs I like are potatoes sweet potatoes or imported spaghetti noodles from Italy.
The best way for me is to do fasted cardio, 1 scoop of fish oil, 1 meal a day ( 4 eggs, half an avocado and 5 different protein sources 20g chicken 20g turkey 20g pork 20g beef 20g goat) a tall glass of a green fiber drink.
And two 52 oz bottles of water throughout the day.
One of which I add electrolytes, and things with antioxidants and help with blood circulation like
Astragalus, maca, muira puama, tribulus terrestres, ginseng, Ginko, fenugreek, liquid zinc etc
My mood becomes super relaxed, and my blood circulation is very good, I notice I feel warmer overall.
I let myself go last year lol I got up to 237.5 and now I'm almost 180lbs again.
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Muscle memory and I hope to keep my memory of this inf0~
When you do a carbohydrate day, what does your typical meals look like.
When i started my underground utility installer job i was so tired i would come home and fall asleep before dinner. I did this maybe 5 times over a month or two period and i lost like 30lbs. It was quite a profound effect. My advice is you need to completley exhaust yourself tho or you wont sleep at all and this will backfire.
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Fantastic video Thomas! I do follow some of this but it's great to add on...
Thank you for the great information!
His unflagging enthusiasm for the topic is impressive
Great video! I especially love the first comment!
This video couldn’t of come at a better time king
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AWESOME VIDEO THOMAS
KEEP'EM COMING
👍👍👍👍👍👍👍👍👍👍💪💪💪💪💪💪💪
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Yes!!! Follow up video plz
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Hulled hemp seed/ with lemon if weightlifting to shred. and a variation with cape gooseberries if you're doing cardio to shred
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Thanks, this is great information, I do eat lots of fruit and protein is fruit ok. Again thanks.
Can you elaborate more on water retention in a different video please!!
I thought you were going to say sauna for sure lol
What multivitamin do you take?
Natural one from Costco is good but you are better off taking separately.
hmm, I found that if I don't include some carbs within say a 6-8 hour window I begin to feel awful. No amount of fat and protein will subside that. I'm at about 20-25% BF and going down through restriction to achieve lean... recently hit a plateau.... its as if my body is getting keto flu right away.
Same, but went away as I just kept going and started putting electrolyte powder in my water.
Salt.
Carbs lower cortisol
You're not fat-adapted yet is what it seems like
8:27 Do you use insoluble fibres? I feel way better mentally with fibres. Even with a small amount into a lean protein shake. Fibres like psyllium.
Speaking about aggressive, man, that hair is getting after it today!
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Yeah I'd like to watch a video about going back to lean mode
Do you suggest this for Women?
One complaint: this video is 1 month too early. Shredding in winters cold is impossible. Otherwise awesome and thanks!! 💪
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Where do I buy this tshirt
Would this work for someone like me who has a 29 year history of anorexia nervosa? Because I don’t seem to be able to lose any fat
in your four hour rule can i eat salt and in one high carb day is it a day where i cut all protein and fat bcos you mention low fat but what about protein?Do i need to cut it also?
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15:29 including taking off the 10k or 20k steps?
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Sounds hard.
Eating fat with carbs prevents insulin spikes from the carbs but allows you to still absorb the beneficial nutrients from those high carb foods.
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What multivitamin would you recommend? Right now I’m taking Jym supplements science multivitamins
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Hey Thomas,what multivitamin do you use
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Yes reverse video next
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Any evidence based study to support the no carbs + fats combination to get shredded?
Does fasted state and fat oxidation state after sleep get distracted/lost by drinking two cups of BLACK plain coffee?
What about absorbing fat soluble vitamins when you eat carb meals and little to no fat??
Would love a tutorial on how to get out of a cut without gaining too much
When is the Alan Ritchson video going to be released???
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I loooooove fasted cardio.
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This is all really good advice but for some that have a labor job or have to eat when you can is it impossible to actually achieve these goals 🤷♀️🏋️♂️
Hey @Thomasdelaurofficial I was I was wondering if you could elaborate on raw milk being the fact that you just stated you don't like to drink carb and fats together (raw milk being very high concentration of both of those) would this product also ap🎉ply to your philosophy?
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For the 'protein sparing modified fasting'... are you saying only eat lean proteins and nothing else? As in for dinner for example... just chicken breast, no vegetables, rice, or anything else to side with the chicken breast?
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Praying for the peace of Israel . Praying for you Yair and Mati, may God be with you.
not sure you've ever talked about glycine, the very effective appetite suppresent. also garcinia, (although I feel like this one messes me up long term, so I Don't use it)
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Yes, please. Trans from shred to lean
Yes, how do you stay low fat while maintaining and being healthy (once you hit the goal you sought to achieve)
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Thank ypu
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After being on a strict keto diet for a few months, and having lost 15 pounds, I started retaining water and my body rebounded with double force. It has been 13 months since I started uncontrollably gaining weight and gained 23 pounds. No matter what I do (water fasting, protein days, egg fasts, I stopped eating dinners past 5 pm long time ago) my body fights back. When I allow myself a few extra carbs, like a sweet potato, I gain a few pounds. I believe it is because I could not get myself out of the weight loss mode and into the maintenance mode. I would very much appreciate the transition protocol.
This happened to me too. Here for suggestions as well
This has been my experience too and I do have extra weight to lose. What has been proven to me over and over again is that I can't control myself around carbs and gain weight. I truly believe that keto should be a lifestyle and not a temporary fix.
@@lovesballet7 I'm thinking of going carnivore
This is called diet fatigue, Dr Mike from Renaisance Periodization talks on this topic. The body will fight back against losing fat % but the only way to go down again is fasting + keto low carb diet. Happened to me also and seems to be a yo yo effect but it all comes down to discipline what we put into our bodies! 😊
@Mila_025 thank you.
If I had the self discipline to do all this, I would never have gotten overweight to begin with.
This is great but I’m not in it for perfection. Lately I’ve been on a whole good, fast week 511 which fits my lifestyle to a T. I keep the sweets low and allow myself some treats here and there.
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Thank you for posting my first comment.
Will this work for a 67 year old man 40 pds overweight?
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Please let us know what multivitamin you take. Thank you!
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Follow-up yes, please.
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For the Algorithm!
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Does this research support women as well; as most do not?
Is this okay for all ages?
I am 38 years young and I stop eating after 4 PM. Exercise an hour a day, make 6-7 hours eating window. Game Begins! 😁
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How many calories do you burn in a day in exercise?
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I’m convinced that the people in the B roll footage don’t actually exist.
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I understand the logic of waiting 4 hours between meals, to get those kinda fasting periods between meals. But why wouldn't it work just as well, if not better, to group the meals close together to maximize the fasting period starting in the afternoon / evening?
It gives the body time to digest and not risk bloat or sibo. The migrating motor complex needs time to sweep the gi tract. Also, spacing the meals prevents over eating at one time, or eating too much later due to hunger
Yo
30% bf to 12% bf within a 4-12 week time period? Thanks 🙏🏽
is that a Hair piece ?
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reverse video needed (i am not shredded)
This is really nothing new, Vince Gironde (the trainer of the stars) knew that back in the 50s, he would have his guys eat steak and eggs for breakfast, steak and eggs for dinner and nothing else, then one day a week he will allow them to eat whatever they want because he knew that with no carbohydrates eventually, your body would smooth out and you would lose definition, so the one carbohydrate feed per week would increase the glycogen levels in your muscles, thereby causing the water between the skin and the muscle to get absorbed into the muscle and you become more defined and vascular.
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The 100th get lean video of the day. Each time one extra thing added.
Get shredded, not lean 🤣
@@ThomasDeLauerOfficial lol😂
Bro never mentions roids
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Reverse diet video please 🙏
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Definitely reverse dieting and staying lran year round video
I don't get it. I walk 11 steps per day and I'm still not losing weight.