How to Keep Your Gains When Cutting
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- Опубліковано 29 вер 2019
- Minimize the loss of strength and size with these techniques
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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
"Don't stress, do your best" - Alex
Michael Moreno literally going to post that! I love that quote tbh
And forget the rest
You explained this unbelievably well. Smooth content.
Thanks man, I appreciate that.
Something that’s really helped me psychologically while cutting is setting Pull up Prs. I used to hate them but now they are one of the few exercises I can improve while dropping weight so it’s nice I can still hit PRs during my cut
Do you at weight though? As in my gym there isn't any weight to hang so I feel like I'm going to be losing muscle due to the weight being easier and easier
Joe buy a weight chain holder on the waist
Joe no I ended my bulk at 275 lbs so I for sure didn’t need to add weight I could only do like 3 at a time lol. Now I’m halfway through my cut at 250. When I hit 225 I might start adding weight once I can do 12+ pull ups easily
Well yeah cause you’re losing weight so it’s easier
Townist Party of Morristown obviously
Dude i appreciate you a lot, we all do tbh. Everytime im confused about something, i watch ur videos im back on track
i literally realised today that i was starting to lose some strength on my cut, and you upload this?
So fucking good man, I've learnt so much from you. Crazy respect for you, keep doing what you're doing Alex
dude you should come back to powerlifting
What a Fukn bonus tip! Hats off
Really good advice. Well done, thank you!
Thanks Alex, i really needed this
I really do appreciate the fact that over the years you have pushed that it is okay to gain weight in a healthy manner. I've let my body dysmorphia get to me and been letting myself feel better and have been mentally stable with my slow increase of calories and macros. Thank you for helping us so much
excellent content!
The shirt And the old background!! Old Destiny is back!
The two time,my man
ForsenCD
Don't say Destiny, say alex or alphadestiny, makes me think of the twitch streamer Destiny
@@oliverbeck6839 Or what? You'll do fuckin nuttin
He never left ?
I tend to focus on cardio and yoga when cutting. Makes it much easier to handle the strength losses psychologically
This is gold
hey Alex, i was running 3 week waves of 6x6 8x8 10x10 on my volume days for my incline press.. and i did overcome my plateau. thanks your tips always work for me..
Yoooo nice bro!! I'm happy to hear the wave helped you
Alpha destiny is easily the most motivating fitness UA-cam. I love the no bullshut approach and I attribute most of my gains to his content
Great video
omg Alpha this couldnt have come at a better time!!!! just two weeks after i started my cut! Already lost me 5lbs but i plan to continue until I'm 165lbs again, and maintaining my 1200lb gym total as much as possible so i can compete again at that weight class since i got 1014lb total in a powerlifting meet last year. 200lbs increase in a year would be badass..Bulking/cutting really is somethin' else, it really works! haha.
I'm doing Texas Method, but instead of increasing the numbers anymore for both volume/intensity day, im thinkin' of just keeping them at or close to the highest weight they were at. Is this fine for strength maintenance?
whats your thoughts on smith machine ATG squats for quad focus, I know mike isratel is a big fan of those, ive a lower back injury and ive no pain doing them?
Such a useful and smooth video, fucking love you dude, I'm 18 and you my idol
Man Alex’s arms have blew up since. So proud of him
going to do a cut so obviously looked up your videos on it before planning so.
I did Starting Strength linear progression as a novice and gained a lot of fat with strength and muscle, so right after about 3 mos when the novice gains started fizzling out, I cut carbs to start a cut into my intermediate programming.
What's weird is my squats went down temporarily yet I kept GAINING on bench and OHP.
Hey Alex, how would you recommend including weighted pullups in your novice program? Replace pendlay rows? Or are weighted chins enough?
Hi Alex, in your opinion which was better for improving posture - romanian deadlifts or reverse hypers? I'm not trying to exclude one from another in my program but rather I'm trying to find what to focus on in my restoration days as i have anterior pelvic tilt. Thank you!
Thanks bro
Thoughts on doing weighted pull ups.. Get strong as fuck on that, then lower the weight to try a harder pulling variation and repeat until reaching weighted OAP.
I'm going to do a cut fairly soon. A bit over a month from now, 60 days of it. I plan on losing 12 lbs. I've done cuts like this before. Last summer, I did a cut and lost about 10 ½ lbs. That was good. I did perform quite well in that cut and I retained most of my gains. I went outside a lot because it was warm and I did a lot of cardio as a result. Now I'm up about 3 kg/7 lbs in bodyweight compared to the end of the last cut, going to be heavier once it's time, and I'm actually leaner. I'm carrying about the same amount of fat as I did then, but I've got significantly more muscle. The hard part to figure out is training. You have to remember that you're not trying to increase anything, and that you will inevitably lose that tip to your performance that you use to improve, but that's something that was gained rather quickly and will come back quickly. So you have to train in a way where you're doing the same exercises, weights, and sets, but maybe more like RPE 8-9 where it'd be higher otherwise. I wouldn't be maxing out the squat or deadlift for a 1RM and I wouldn't be moving the weights up. If I somehow manage to gain reps during the cut, then that's really cool, but unlikely. I am not interested in being super lean and I'm not built for it, but I've got big abs and I'd like to show them off somewhat, get a bit leaner, lighter, and fitter for the summer, and to peel off the extra fat so I can do a solid bulk after that. I find that you tend to look your best a few weeks after your cut, if you start bulking again. Might be lower calorie surplus for a while, but when you regain that non-muscle lean mass and everything else, you become more full and it looks great. Your bodyfat might stay the same while you add a couple of pounds to your bodyweight.
On a cut waiting for my ABS to show,thanks for the motivation! From the winter powerlifting competiton where I was 87kg dropped down to 79kg! Finally dont have to suck my stomach in...Haha and I told myself I was just big a muscular! What is crazy I even gained a lot of strenght, ESPECIALLY in presses, which in not happening often in cuts as I read. You have changed my mentality big time, keep it up Alex!
Congrats on the weight loss, ma dude!
Good stuff bro!!
@bigkahunaburger I got one. Freeze some sugar free soft drink in a popsicle thing and you got yourself an ice lolly with very few calories. That helps a lot
@bigkahunaburger yeah and an ice cold protein shake maybe. Also dont think about what you are missing out, think about the end result!
Also man. If its my girlfriend's birthday i am going to have that cookie. I just fast and do some more cardio
I do lean bulking, it's very slow but for me it's mentally more comfertable.
Me too and it's enjoyable seeing steady but surely getting bigger without getting fat 😂
Gaintaining all the way bro❤
What can I do if I tear up my bicep tendon?
When you fast for long periods of time (longer than usual) 24 ~ 48, do you only drink water?
I am far too weak and small to cut.
Great video though, I will rewatch it when I cut next year! :D
Lord, strength and weakness have nothing to do with whether you cut or bulk. Certainly your size will play a role yes sir
How many pounds of muscle its ok to lose?
I could only manage 1 rep in each of my 4 sets of deadlifts today at 80kg. Last week I could easily do 4X5 at 80kg. I'm still a novice so what gives?, all my other exercises I improved on or maintained. Anyone else had this experience on intensity day
I need help how to reverse this situation,i did everything wrong
Did you cut with 0.8 grams of protein per pound of bodyweight?
hey alex, can you make videos on the vegan recipes which you show on your instagram
Hi Alex, what camera and microphone do you use for your videos?
Canon EOS 70d with Rode Videomic. Will likely upgrade soon
4:36 - Now that's an awesome setup for pull-ups, where'd you get that?
Would Alternate Day Fasting work as well? Is it as muscle sparing as a 48-72?
Edit: grammar
Alpha, what about Hmb, used this when fasting with homemade electrolyte water for 16 days - 3g Hmb before exercise and another 3g Hmb before bed, don’t think loss any muscle dropped ton of weight from 204lbs at 24.9% body fat to 180lbs at 14.8% body fat, and increased reps and sets - got a little bit stronger, all within less than 2 1/2 weeks, also drank 4-6oz black coffee during early day and black tea in afternoon with some shilajit resin for trace minerals; Hmb prevented catabolism like a mother, no joke.
is that .8 grams per lb of bodyweight for lean body mass or overall weight? because then i would have to eat 250g of protein a day
I haven't watched any of your videos in over a year. This is the first one. I can't say what but it seems something has really changed about you, seemingly for the better. Something about the way you speaks it's almost like a diff person.
In my experience I was able to maintain most of my size and even gain some muscle last time I cut without the assistance of any enhancements. in 2 months my bench went up 5lbs for 1rep max, and around this time due to a back injury I wasn’t able to squat so I was leg pressing with high volume like crazy, and my legs actually grew quite noticeably during this time period, it’s not easy, but definitely possible if your on a minimal caloric deficit
Long story short I abused my back and between my job as a nurse (lifting patients off the ground) and deadlifting incorrectly I screwed up my back.. It would probably healed sooner but I didn’t listen to my body after I injured myself and made it really bad.. lesson, learned, I’m only 25, I thought this wouldn’t happen to me.. oh well, you live and learn
Must say i prefer the plain wall background
Dear Alex, I would advise you to check up on the latest science in sports nutrition.
Lyle macDonald and Dr. Mike Israetel both agree. The calorie deficit is irrelevant to lean body mass loss, as long as you get all your protein in, and train at sufficient volumes, you wond lose muscle. (And muscle loss aint even a concern in the first 2 months of a diet.
Note, in his Rapid Fatloss Handbook, Lyle macDonald advocates this.
So 2 month mini cut, maintenance, 2 month mini cut?
Would you recommend some cardio after weight training during a cut?
Clayton S what would happen if it is done after a weight training?
If I was to do a 24 or a 48 hour fast once in a while during my cut how should I approach the refeed part of it, do I go straight into it or gradually up the carbs on my general cutting macros?
Also; how come that fasting is muscle sparing?
Pls like my comment if someone responds
It increases growth hormone production over ten times the average levels
@@thetodbod Is this change permanent?
While fasting you enter a state of ketosis where you burn your body fat for energy. So the energy that would be consumed from eating, is instead mainly consumed from your body fat. Since your body is still in taking energy from your energy storage (your body fat), your body does not need to consume energy from your muscles. The issue of doing a cut that is too extreme is that you are simply not consuming enough calories; BUT, you're still consuming some calories. In simple terms, this sends your body signals indicating to go into a form of starvation mode; but, because you're still consuming calories, your body essentially 'thinks' to also burn muscle and not just fat, as it is trying to preserve the 'precious ' storage of energy for a hypothetical day where you will not be consuming few to no calories, ( for example, when you fast); since our bodies have evolved from a time where this was common (i.e. prehistoric humans and humans during the early stages of civilization all the way to as early as a century or two). This is a very basic explanation, but here are a couple of sources where to can do some further reading if you're interested:
medium.com/better-humans/does-fasting-burn-muscle-6cb1ddf44739
www.karger.com/Article/Abstract/95354
www.ncbi.nlm.nih.gov/pubmed/17201801
ua-cam.com/video/HTYv3FcEcus/v-deo.html (video does a good job of summarizing information and better explaining/visualizing and going further in-depth of said information).
www.ncbi.nlm.nih.gov/pubmed/11147801 here's one more haha. Hope this all helps
Whats your take on caffeine how do you use it. What would you recommend?
Njr88 a it absolutey lowers sleep quality unless you drink it before noon.
Tengri K I’ve found it improves my sleep if I take it before noon-3 PM and crash before bed
@Rubi da Silva SAME
Just Tren Har 💪
Njr88 a personal preference, but documented research shows that 300 mg of caffeine with truly start to effect músculo fibers. But it’s ideal to take 100-200 to optimize your work out. Start small and take more voter time.
What’s to “low” of a caloric deficit? Is 500 below the BMR to low?
You mean below TDEE? BMR is well below your maintenance so you certainly don't want 500 less than BMR
I’m going higher protein just to be safe and also for satiation
guys do you have any advice on being able to doing your first pull up?
try to do chin-ups first, its a lot more easier and has a good carry-over to pull-ups
I can only dream of ever benching 170 kg holy fuck
Alex get a GoPro and take us outside for a run! 👍
People say .8 lbs per bodyweight is enough I don't get how people consume so much while still cutting. I'm 220 lbs and .8 lbs is about 180g of protein per day like how is that possible
Alex I see you talk about fasting here and there last couple of months and I was wondering if you should still train while fasted? Lets say during an 48 or 72h fast. Do you still workout with the same intensity?
r/fasting talks about this a lot. Novices/beginners even manage to make strength gains while extended fasting. They recommend working out at a normal frequency while fasting, but the adjustment period for learning to lift fasted can be rough
It depends on the size of the refeed and how much body fat you have.as well as the timing of the refeed in the day.
If you have a massive breakfast say 6000-8000 calories on 48s with a lot of protein and carbs then your evening workouts would have crazy intensity.
Greek god program vs the alpha body for a novice who wants the old school aesthetics? Or how should a novice with such goal approach his training
do a novice program
I think I have an uneven spine. When I do rows, the line my arms move in and even height of my shoulders is uneven. And I can feel my body curve at my waist as I row with more pressure on one foot than the other. Is there a fix to this or just roll with it?
Similar things would happen to me. You have muscle imbalances. Full body workouts w/ high reps
Or Fullbody bodyweight workouts help. Don't just roll with it, you can get injured if you feel that pressure and it feels uncomfortable.
En Tren Har 💪
You say a slight deficit. But how can you determine what a slight deficit is?
cupocity303 250-500 cal
There are individuals like Greg Doucette and Jeff Cavalier that are even suggesting you could build muscle and strength on a small deficit. But i do think that it may not be optimal like you said.
It's a fact that you can. As far as being optimal I'm not so sure though.
What if I do back to back 48h fasts with high protein refeeds? Would that mess with my muscle gains?
Obviously I'm not qualified, but picture breaking a fast as immediately returning to normal hormonal levels and rate of protein synthesis, that said, higher protein refers should be more effective than medium protein if you are doing straight back to back fasts with say a day in between or even 8 to 12 hours based on typical eating windows. Hopefully that confirms what you already know as if you're capable of back to back fasts you probably know what you're doing with your body. End note, as soon as you digest any food, and your insulin spikes, growth hormone goes right back down regardless of if its protein or fats or carbs.
Yubel Try alternate day fasting, where you fast for a day, then second day eat and lift after so you have energy
@@ivor9383 may I ask, so the alternate day you eat more, but such that the average is in cutting calorie levels right? And hows the hunger or just feeling other than energy, because I dont really get hungry, but I cant perform well unless I've eaten.
Steve steaven best thing is to experiment, its different for everyone, but I prefer to do one meal refeed, as I can't eat double my TDEE in one sitting. Keeps me full throught the day. You might run into fatigue if you do many consecutive days like this, I personally have only experimented with this a little since I don't really need to cut much.
Ivor I'm willing to experiment but not at the risk of losing gains. They don't come back overnight.
How fasting is muscle sparing?
It bumps up HGH production in the body tenfold.
Does skipping breakfast help with cutting? (In terms of keeping muscle as much as possible. Alex is talking about long fast, but what about shorter one?)
It doesn't matter which meal you skip as long as you're in a deficit. Look up intermittent fasting and OMAD if you wanna do shorter fasts
Rotanux, you don't have to skip any meals to do a successful cut. So no, I would not recommend you skip breakfast
@@aaronpaul1 it's more muscle sparing to have as tight an eating window as possible.and you can reach a bigger deficit, whilst still maintaining intensity in the gym.
@@aaronpaul1 but you're right you don't have to skip meals.its just not optimal
if your a big eater then it helps, cause it reserves you more calories for your lunch and dinner, but at the end of the day its all about being deficit
Alex, your hair is receding Bro!
His hair has been receding for years bruh, fortunately he knows how to use minoxidil
Hey is it possible to bulk and cut at same time?
With prolonged fasting yes
So at the beginning you say not to crash diet and then you continue to say that you can lose 1-2lbs of PURE fat in a week. half a kilo of pure fat contains 4500kcal, which means you should be on a 650kcal deficit daily, not to even talk about losing 1kg of fat in a week, which would double the caloric deficit. to me this seems like a crash diet. can you elaborate? atm i'm 85kg 178cm and average daily calories are about 2200kcal and i'm not losing weight, bodyfat is 25%+ so would u really recommend a 1500kcal diet?i go to the gym 4 times a week and do 1 hour walks 1-2 times a week.
I am on a caloric deficit but can't lose weight i am cutting for three weeks now. Only once a week i eat a meal wich is not optimal. My protein, carbs and hydration is good. everything is on point and also do cardio. Can somebody help me what i do wrong?
You are not in a caloric deficit. Drop your calories further, up the cardio, or both.
Or go back to maintenance and incorporate fasting days as they don't fuck up your metabolism.
is there a way to decompress your neck/cervical area like the lower back and feel that relief?
Yes. I once was hanging from the roof for 20 seconds, rope around my neck. I felt all the pain and pressure fading away but i dont recommend it, it has pretty high injury/death risk.
No quick fix but fix your posture, and make sure you don't have rounded shoulder
@@ronimerta8693 LMAO. Any death risk ain't a good idea.
@@oc4026 jk bro lmao
Been here since 33k subs
200k around the corner bro!
been here since 500 subs but I've never been subbed lol
Its BULKING SEASON BRAH
Raya
i do alternate fasting day..
every other day i eat 8/40, a bit more than my calories intake (around 3000 from 2400ish).. and i drop a lot of fat and not somuch hunger here..
You eat 8/40? What does that mean?
@@m74d3 1 day 24h rite... 2 days is 48.. i eat 8 h window and fast for 40h..
but i dont do that now, since i already at my goal weight.. i just eat one meal a day..
@@ZhuGeLiang6969 damn that's a serious fast. Sounds tough to go 40 hrs without food but did it work well for you? Any muscle loss?
@@m74d3 tbh... it is easier than when i do calori restrictions diet(duhhh).. or the OMAD but keep on deficit..
so the day when i fast totaly is the day i rest from fullbody weight training..
and the day when i eat, i train.. it is easier for me.. maybe because i feel full since i eat more than my daily..
lost decent amount of body fat, but not so much of muscle mass i think..
dont get me wrong, im not huge guy in the first place.. i train mainly handstand and handbalancing stuff.. not that powerlift..
but if u have more mass,, might lose some muscle mass..
but hey.. never worried about that.. my coach always say..
fat and muscle come and go... but your mindset about nutrition(food) and training.. is the key.. put more focus on that instead of do i lose 1lb muscle.. or gain 1lb fat.. etc2..
Alex your beard should be just like on 00:07 , right now is to short, doesnt look so good
How aggressive is too aggressive for a mini cut ???
I'm thinking about taking a 3 week mini cut with 1200 cals defecit
thats way to much man
I'm used to the 1400 cals daily because I was overweighted and had to lower my calories this much to be able to lose some far
I say do 600 cal deficit max for 3 weeks. I would personally do 400 cal for a month tho
Youssef Mikhael ua-cam.com/video/yTiOH6ecktE/v-deo.html
@@Handeee805 bruh you know that the Danish diet is only recommended for max 2 weeks ?
what do you mean by a fast? just eating nothing for 24 hours?
What do you mean fast for 48-72 hours ? Like waiting a few hours instead of eating breakfast when you wake up ?
It literally means not consuming any calories during a 48-72 hour window
@@martimmagalhaes2671 so you don't eat anything for 3 days ?
@@elhandi18.78 yes.
0.8 Grams of protein in a cutting phase is very hard for me on a plant based diet, i should only eat legums
You can buy pea protein to supplement
Has anyone ever tried creatine on a cut ?
That is what I've been doing leading up to my competition. All the way until the end.
I was about to comment, does ur stance change on this for individuals 25%bf + as I’ve crash dieted before when I yolo bulked but still kept most my strength n gains. But that’s bc I only crash dieted to get from 30% to around 12-15%. From there I reverse dieted n went to a regular deficit to 8%
oh, i can answer that for you, trust me! okay, it is DEFINITELY much easier to maintain strength while cutting (and yes, even during a crash diet), IF you have a lot of bodyfat. 25, even 30% bodyfat, lol your muscles dont even need calories to grow when you had so much fat. I went through the same shit the entire time i went from 215 (was morbidly obese) to 165 (numbers are small btw because im short, like Alpha's height actually)...built strength even though i was on huge caloric deficits! It's convenient lol
Also, yeah you reached the 8% because that's the point where you are NOT supposed to crash diet, and just do a regular deficit. Gotta give props to you man, you literally cut down exactly how you're supposed to be, nice job. Nice name too btw lmao
Loose Goose yeah that’s what I figured being a fat fuck is very muscle sparing as long as ur still training good and getting protein in for nitrogen retention.
Iirc I started that cut around 30%bf on a regular deficit to 25% but that bitch took like 1-2 months. In my head I’m like man I’m a fat fuck rn I’m preeeetyy sure I can be more aggressive on this cut cuz fat is literally stored energy so I don’t really need to be going “I nEEd fAtS n cArBs fOr tHe GyM bRo”
Needless to say I’m glad I did it lol. Btw my comment wasn’t really a question anymore but thanks for sharing ur story homie glad to know others agree w this philosophy
Hey are you stilll veg? Do a video on that please!
Have you seen Dylan McKnights 1 year transformation video? If so do you think it is natural? 🤔
Joseph Seed if u have to ask, and u aren’t a complete no gains newbie then no
Hugh G. Rection
Thought so checked out the guys diet as well n he’s not even eating that much
Joseph Seed yea but at the end of the day the only ppl who rly knows is them. For me I used to look at these fake natty dudes as scum specially when they sell programs too. But at the same time I get why some of them that front profit from it still claim natty as imagine how annoying it would be if everyone just said all ur gains r cuz of roids
whats an impressive chinup, not considering bodyweight, if you seen someone do it, you would be somewhat impressed? for the people in the comments too
how tall r u?
Google it
Intermittent fasting gang checking in
fuck cutting bro im just tryna be big
Fasting is muscle sparing? Huh would I lose less muscle on a 48-72hour fast then 48-72 hour diet?
Marc Amato Simple because your body's human growth hormone IGF-1 goes through the roof. As much as 10X
over 1000%. Since that hormone is so muscle sparing you will not see decreases in muscle tissue as much as eating on a severe calorie deficit for the same amount of time.
Fiend legit you tried this?
Marc Amato I intermittent fasting daily and I have done 14 day water fasts as well. Wouldn't recommend the water fast for that long, however the muscle you preserve vs the fat you lose is what makes it a very effective fat loss tool for some people (there a lot of other benefits as well) I usually just fast 18-20 hrs and then eat for 4-6. With ample amount of protein and great consistent training you will keep most of your strength but almost all your lean mass.
Clayton S Your own body wants to preserve as much lean mass as possible when "not eating a thing"( fasting). When you eat anything at all during a period of time( could be like 5 M&Ms) insulin spikes up to take in that glucose and blunts all other hormones from fully doing their job since it's a very powerful hormone, so that also includes IGF-1 getting blunted as well. Which diminishes the muscle sparing benefits you would get from the human growth hormone. Which is why actually fasting for a period of time is more effective than grazing on a calorie deficit.
@@mike4455 got it thank-you (5 M&M's lol)
keep going bro!
btw dont forget to apply minoxodil a but higher in yout face so the beard looks better
I do OMAD and every Sunday night start a 48 hour fast, the fat is melting.
Good routine
I recomped and gained 12lbs of lean mass and went from 16% to 11% bf currently.
Is 500 cals considered extreme ?
500 caloric deficit? because that is perfect for losing weight
unless you meant...500 calories a DAY? that is indeed very extreme. even if u eat food, thats still practically starvation. Don't do that, you will hurt yourself
@@DaLooseGoose11 I really hope he didn't mean that 😂
@@DaLooseGoose11 500 cals a day dangerous? cmon your boy alex promotes 0 calories for more than 5 days
@@Dota2betakeysz When did i EVER say i promote that 5 day fast he did? i think that shit is dangerous, maybe you should think before making stupid assumptions. wtf, im advising that 500 calories is dangerous, so how does that even translate to me thinking 0 calories would be okay? LMAO
@@DaLooseGoose11 it was more of a poking fun at alphadestiny not you , just used your example
Fasting is muscle what? Couldn't hear that part, sorry.
sparing
It is muscle sparing if you doubt it do some research
Hey bro, check your email!
Just eat and do cardio . Make sure you eat for fuel. You won't lose gains if you eat 👈🖐
MK-2866
Just wondering how I’m doing I’m 16, 5’9 150 lbs and I’ve been working out for about 1 year.these are my big 3. (All are 1 rep maxes)
Bench - 185 pounds
Squat - 225 pounds
Deadlift - 240 pounds
Anyone lmk what your thoughts are, are my lifts up to standard , below standard etc ..
I've already surpassed those numbers only 3 months in, though I am a year older and 50lbs heavier. Eat more, sleep more, and read Starting Strength 3rd edition. At 5'9 you should easily be packing an extra thirty or forty lbs without looking like a fatass, and your strength will rise exponentially.
Macedonicus lol your 50 pounds heavier that’s a big difference but thanks for the input
@@amierduque9671 Sure, but my deadlift 1RM (for example) is 315, meaning it's about as good as yours relative to my body weight with only a quarter of the training experience. Something about your training, programming, and/or lifestyle is off
I honestly think doing fasts from 48-72 hours is the worst thing you can do in a general deficit / diet if you want to keep your gains. You wont have any protein for so many hours and that is definitely not as good as being in a constant deficit and eating 3-5x meals with protein a day to maximize proteinbiosynthesis.
So if you want to lose some extra gains and even lift while doing a fast ( if you are natty ) you can burn some muscle while working out aswell. I dont think IF and having a 16-8 window is making you gains as it still is fine to have a big meal within a day but fasts man ? nah
Hit thumbs down by accident, fixed it though. I can see how easily people do it.
1:12, wait wtf? Fasting is muscle sparing? How? Hopefully u'll see this im kinda late
I think it’s something like after 1 day of zero calories, your body starts utilizing stored fat for energy, all the way up to 72 hours then your body starts to break down muscle for energy. Super basic explanation btw I know there’s more to it
@@12theunknown12 you won't break down muscle unless you're shredded like 7% or lower in body fat.At that point fasting for 72 hours at a time would cause your sleep to fuck up due to high levels of cortisol.Unless you had refeeds on 12000 calories every 72hrs. but if your higher than that bf % you should be fine.
@@12theunknown12 also it's liver glycogen depletion that causes ketosis not simply being fasted for 24 hours
just build up cardio so u do cardio 6x a week and dont eat the junk easy
Flo - Gaming stupid advise
@@johnwick1938 Ur calling alpha stupid he says small deficit and skip junk food.
Flo - Gaming but Not doing cardio fucking 6x per week
@@johnwick1938 Alex did cardio every day during his cut.
@@johnwick1938 HAHAAH alpha made a video about doing cardio 6x a week. Remembering u that this is a comment on alphas vid