What if I had to start at 30% body fat again? How would I approach getting to a lean 12-15% body fat? In this video, I share a simple step-by-step process. Let me know if you have any questions and thank you for watching!💪
About 2 years ago I was 270lbs got down to 235lbs. Took a year break and l’m down to 195lbs. It’s been 6 months and I seem to have hit a plateau. Increased my steps from 10k a day to 20k. Lift heavy 4 days of the week, and do HIT 3 days. Sometimes both in the same day. Burn 1000 cals a day on average. I eat about 1700 cals a day and if I workout hard 2100 cals. Try to hit 180g protein a day sometimes can only do 150. I use a body composition analyzer weight scale to track my progress. Seems like I’m losing fat and gaining muscle, but it’s extremely slow now. Any tips on how to make this process quicker or more efficient. I’ve been 195 for 2 months now. I’m 5’7” goal weight is 180 or 170
Hello! First of all, great work on improving your fitness and losing massive weight. That's awesome. It looks like you are still making progress now. It's just slow and steady. If you feel like the progress is super slow, it is time again for another Diet Break. I discuss how to set up a Diet Break in one of my other videos. When you search "iwannaburnfat fat loss plateau", you will be able to find it💪🏼
same here just thinking OMAD , but scared of muscle loss even though i am doing resistance training 5 days a week and weighted walking or incline walk .
I am 240 pounds and 5'9''! I started on the journey myself about a month ago and document it all here on youtube. I will deffo include some of the tips you promote in my routine! Keep up the good work
I started dieting a month ago and this is how I started.. Wake up at 7, drink a tea at 7-8am, a protein shake from herbalife at 9am, healthy snack at 12 noon, 1 big meal (balanced diet) at 3-4pm, another snack at 6pm and another protein shake before I go to bed. It may feel like a lot but for someone like me that used to eat alot, it was very challenging the first 2 weeks. On the 3rd week I wasn't getting much hungry anymore and would occasionally miss a snack, shake and still be good with the 1meal/day. I lost 10lbs in 3wks.. The fourth week I started going to the gym and I focus most of my workouts using dumbbells. I sweat more using dumbbells than getting on a treadmill.
I hate salad but after eating salad my bowel moments improvement by MASS! Salad makes me feel lighter and better. Pizza is delicious but I gotta say it does make my stomach feel bully and makes me bloated. So diet is definitely key.🔥🔥🔥
@@justinalonso8648 It seems like it, man I was fat, still am. I could also be way off on my body fat percentage, while I still have this gut im just gonna go with im fat lol.
@@boricua9071 don’t give up man, consistency is key, and don’t forget that one cheatmeal or even a cheatday can happen, as long as you’re able to be back on track, believe in yourself!
Man, you nailed with the title and thumbnail of the video. The first 15 sec was great as well. Jumped straight into content. But then there was just a lot of fluff there. Too much vague content before you get to the crux, which is keep it basic. Can deliver it in a better way.
I use a 24 hour fast and only eat between 4-6pm coffee for breakfast tea after 7pm.... I went from 240 to 180 in 3 months, I am currently 174 and have maintained this for 1 year..... I workout at atleast 5 times per week, this next year I plan to cut to 160 and bulk back to 175
Great video - loved this. Thought you were clear and to the point, some others just waffle or crack jokes or go on too much so you lose interest. Love your approach. Been hitting the cardio like mad for 3 months and lost only a few lbs, am going to follow the 8hr fasting and your 3 day training plan for 3 months (with 1hr cardio Tue and Thur). Lets go !! Subscribed
I've found that coffee, with a bit of half n half and Splenda (maybe 1-2 teaspoons of sugar) is a great way to control hunger and hold off on eating my first meal until noon or later.
I started doing alternate day fasting. Seems to work well. Just start learning to NOT eat. One day you eat one day you don’t. On and off. No temptations. Ear what you like on on days easy
Perfect again Mounir. I've switched to your second method. I just have a protein shake and some yogurt for breakfast. And then high protein lunch and dinner
This is amazing and it seems like I'm doing things right. I was 228 lb's mid July, about 30% body fat. Just from eating.. not super lean meats but to be honest a lot of bacon and eggs or ground beef with mushrooms and onions etc etc lol for a big dinner and having a generous Turkey sandwich with tomato, lettuce, cheese etc on 12 grain bread for my big lunch and hitting around 1700-1800 Calories per day by adding an avacado as a snack I've gone from 228 to 208-210 depending on the time of day in under a month. Now, of course it's slowed right down now, still losing but at a more steady slow pace. I don't feel hungry at all anymore either which is awesome! I don't get the protein I would like to be getting each day but I'm working on that. I think sometimes, in the past I've worried too much about being PERFECT with everything which is SO unnecissary unless you're like.. trying to get RIPPPPPED!!!!!! Or have been cast in a Marvel film lol.
You are doing great!! Keep up the good work and thank you for watching :) Slow and steady progress adds up to BIG progress if you give it enough time!💪🏼
Another great video Mounir. I always think it’s not possible to top the previous ones but you always make it happen. If someone does a good amount of daily walking with a number of steps of around 12K to 13K should he reduce his walking activity in order to have the benefits of a higher walking activity during a cut?
Thank you! Appreciate your kind words and support, Claas!😁 If you naturally walk 12-13k steps, no need to bring that down just so you can bring it up again during a fat loss phase. If you maintain the high step-count during your cutting process, you will find that you can eat more calories and still lose body fat. So you will still get the benefits of increased walking during your fat loss phase, even if you naturally already walk a good amount!
What I switch up to eat when I’m bored is apple an grapes an peanut butter or bananas or add the banana to bread with peanut butter an finish the night with two bottles of water
Healthy eating environment is not always possible, yet, losing weight still is. It just needs a bit of discipline the first months to get used to healthy foods while the snacks are around.
@@EezeeGroover me too, I train fasted now. I am more concerned with my discipline on intermittent fasting, I think it’s the most important aspect of the journey rather than being fixated on scale readings.
I'm pretty good at losing fat. I remove anything tempting away from me, not in the house and prep food for work. Same bike route I cycle and try to beat my time 3 times a week. Clenbuterol.
It’s crazy what can be achieved inside three months. IF you adhere to an at least 70% good plan. But the problem too often these days is that people want results instantly. Well guess what, you didn’t get to 30% body fat in a day, or a week or even a month, it likely took months. So why should it be any different the reverse way?! If people instead realise that this is a journey but you WILL look better progressively through time then that’s more realistic. Take record of where you are now, and where you want to be. Write it down. Tell someone close so that they know and you are accountable for taking action. Now take action, this video is a great backbone of getting you into the shape that you dream to be but you have to put the work in yourself. I’ve done the journey before but started this time last weekend. The reason I put weight on was due to an extended period of difficulty with mental health. But at least I can control this, even if I can’t control my anxiety and depression all of the time. So I will work hard. Good luck to everyone taking this journey. I’m sorry that my message is long but it says what I wanted to say.
Hello! Based on the limited information I have about you, this sounds like a reasonable calorie target. At 120g of protein, you are also close to consuming at least 1.6g per kilogram (0.7g per pound). With that said, calorie needs can differ per individual. So I would stick with this calorie target for 2 weeks, track your progress, and adjust if needed :)
I'm at around 23% body fat too, calories don't go above 2200 per day, but I get in about an average of 200g of protein. I'm no expert, but I rather shoot above than being under since I don't have a huge carb intake either way
@@jgc9199 we can overeat protein and it will also lead to fat storage protein and carbs are both 4 calories so ppl usually think more protein is better but actually isn’t
@@jgc9199 can you plz tell me from which sources you complete 200 gns of protein in just 2200 calories whereas it is not easy for me to complete 120 gms
I’m hitting 1800-2000 calories a day with at least 120-160 grams of protein, intermittent fasting for 15/16 hours a day hitting the gym lighting weights 3 times a week getting short daily walks in and I’m still stuck not losing body fat. 😢
Maybe try doing more cardio, I typically aim for at least 500 calories burned doing steady state cardio, and takes me about an hour.I also mixup the equipment used so don't get bored but it's up to you of course..
How is your daily activity outside of the gym? Perhaps the walking can be increased? Also, how are you checking your fat loss progress? Even if you are not losing weight, you still could be losing body fat. Also measure your waist size every 2-4 weeks.
Salaam Mounir. If I plan to train in the morning e.g. around 9am after sending the kids to school, should I eat something during the protein intermittent fasting period in the morning? And should I shift the large meal as post workout meal instead of during dinner? Thank you in advance! Great videos as always and as a scientist myself, really appreciate the science-backed info!
Alaikum Salam! Great question. It is possible to train fasted and push your first meal to lunch time. But if you have a lot of activities in the morning next to your workout, I would recommend to have something small in the morning. Like a protein shake. Act as if you are still fasting, while just having that protein shake. Then continue the protein-based intermittent fasting as described in the video. It's optional to have your first big meal of the day post-workout. Not necessary, but if you prefer having the largest meal after training, go for it! Thank you for your kind words!💪🏼😁
Great piece of information. 🔥🔥🔥 I do 45 mins of strength training and 20mins of hiit or body weight exercises, does this sound well? Or should I concentrate only on strength training"? My goal is fat loss and maintain muscle.
Thank you! And doing 45-minutes of lifting weights with 20-min of bodyweight HIIT exercises can definitely work. I would need to look at your specific plan and know your goals to give individualized feedback. But overall, it sounds nice :) If you are progressing and are enjoying your plan, keep it up!
Thank you! And yes, Yassine did maintain his back muscles, the picture doesn't paint a complete picture because he genetically stores more fat than usual on his back. Yassine's strength on his back exercises actually improved tremendously!
Came here after watching a video of the exact same title from 2 yrs ago by Mario Tomic. Similar points - double the knowledge retention rate I suppose.
Stuck in between. Been trying to bulk for ages, eating 4k cals, 200+g protein per day. But im only 84kg and 13-14% body fat. Thinking of trying to get the body fat lower now just because that is the body I want, and I like walking anyway. I can probs keep calories fairly high and walk, then if weight loss stops it will be less cals or more walking. What do you think? Or should I remain permanently trying to bulk. In my 30's.
Thank you! And yes, that is possible. I would just be mindful of the signals your body is sending you. Are you still able to perform well in the gym and are your concentration levels at work good if you train fasted first thing in the morning? If yes, then all should be fine!💪🏼
I’m 74kg and I’m 5’9. My calorie maintenance is 2500 calories. I consume less than that and I burn at least 800 calories a day as I have a job where I move a lot. I do have some abdominal definition but I can still see a little gut. Should I continue this calorie deficit?
I am 39 years of age, 75 kgs and this is my daily routine: 1) workout twice a day 2) walk 8000 steps daily 3) fast for around 14-16 hours daily 4) eat around 140g protein (1970 calories) every day which includes eggs, chicken, protein shake, chickpeas, banana, peanut butter and whole wheat bread I think my body fat is somewhere between 20-25% and my goal is to reach 15% body fat without losing muscle mass. I would like to know if there is something else I can add to my routine to speed up the process or if i am doing something wrong that i should avoid. Please advise.
Honestly, you don’t need to add anything, you need to deduct some of those things: excessively training, eg twice a day spikes cortisol, which prevents the body from losing body fat. If you’re 25% body fat on that routine, it’s solid evidence to my point. Keep the cals at 2,000, up the walking to 10,000-12,000 steps daily and train 3-4 days a week tops. You’ll feel less hungry and won’t need treats at the weekend, which will destroy your calorie deficit.
@@danieljrs507 actually I was 86 kg before this routine, and now I am 75. So I am seeing results. Also, even though I workout twice a day, each workout is not excessive. I do two muscle groups per workout and 3 exercises of 3 sets on each workout. The total time of both workouts is roughly 1.5 - 2 hours.
@@syedyasir7419if it's working for you that's great, but optimally speaking your workouts are too often, at least from a general scientific perspective. Though of course, this depends on the intensity of your workouts, realistically you'd be able to work out half as often if you went a little harder, which would allow you to see more muscle growth as well. If you have simultaneous fat loss and muscle gaining goals, this guy is great for the fat loss aspect, but I would recommend Renaissance periodization (aka Dr. Mike Israetel) for muscle growth, as he has a PhD in exercise science and is a semi-pro body builder I believe. He gives great insight on optimizing workouts in my opinion
long story short I'm very close to the end of a 100 pounds lost in a couple of years. I lost the first 80 in 8 months. struggled for a little while at around 220 to 230.. I'm now down to just under 200.. My goal is to be floating around 180-190.... My issue is i have a lower back injury and nerve damage down my left leg. I started out being able to walk maybe 50 steps before i was winded and my left leg would be painfully bumb and throbbing. Now, I can get in about 600 steps before the pain sets in and the limping starts. I'm not sure if i should keep pushing it or not, but im a knuckle headed 70-80s child lol.. Anyways what can i do with weights? I'm wanting to get back into weights but heavy weights is just not an option at all for me. I'm afraid my arms are going to start looking like a coat hanger tied in a knot when i make muscles lol..
Great work losing close to 100 pounds! I understand that it's tough to exercise intensely with the lower back pain. You can attempt lifting weights and using mostly seated machine exercises. So that the lower back is under no direct stress. Also, muscle growth is a slow process. You won't build massive muscles quickly, so no worries there. Muscle is healthy and good for longevity in your overall movement!
10 to 12 calories per pound of my goal weight. I want to get down to 250. At 11 calories per pound, That's 2750 calories. That seems like an awful lot... Apparently I'm also supposed to be trying to get 200 g of protein a day. Haven't really been hitting that. Guess I can incorporate another protein shake, or a couple of chicken breasts...
Bro , Thanks for the video i have benefited alot from you videos specially I was so strict about my diet which was certainly not sustainable now I enjoy sweets sometimes and still create calorie deficit and yes I never compromise on protein intake. my question is I do not take too much supplements apart from just omega 3 , vitamin D3 and whey protein . But I can still lift heavy weight so , Should I also add creatine as I ve never been into this supplement? Secondly , Multivitamins should be added to a supplement stack or these are just placebos?
Happy to hear you are benefiting from the videos! You can learn more about creatine in one of my previous videos on the channel. I posted about my 3-year experience using creatine, check it out when you visit my channel page :) Also, I usually don't recommend a mulitvitamin unless someone struggles maintaining a nutrient dense whole food diet.
Great question! It's a calorie starting point for women as well. I wouldn't call it optimal, because you may have to increase/decrease calories based on your progress. Calorie needs are individual and need to be personalized😁
Fasting? 1 meal a day for a week, Fasting two meals a day, Fasting eating a healthy breakfast. Working out 3 x a week to start off, if you do to much to fast, you'll overdo it and you'll be back to square one. Calisthenics use your own bodyweight to begin with until you can do 5x`10 pushups, 3x4 up to 10 pull ups, or more, and dozens of squats 5x10 or more all those exercises different ways always start off easy. add sets or reps, have fun with it. 30 minutes walking in the morning and the same thing at night will help out a lot. add another half an hour. too
CORRECT YOUR DIETARY HABITS ARE (only in part) THE CAUSE OF YOUR EXCESS BODY WEIGHT.. BUT THAT'S ONLY PART OF THE EQUATION! Lack of good quality exercise is the other key ingrediant! However there is way more to this, than just diet and exercise... KNOWLEDGE OF THE "WHY" PART.. AND YOUR AGE IS A HUGE FACTOR Not sure exactly where your proof is that carbs/veggies are healthy...or that .7 grams of protein per pound of desired body weight is all you need..????? And FYI.. while we'd all love to think this method applies equally across the board for everyone... IT DOES NOT..and specifically at about each decade of life ( PAST 40) big changes happens. FACT; GH.. tapers off considerabley after about the age of 40. For ladies, (and some males).. huge hormonal changes occur that compound that issue..and with each passing 8 to 10 years that taper increases, sometimes dramatically. You're loosing both strength and muscle at an alarming rate right along with that horror show. Ladies you should be consuming at least 100 grams of protein every day.. THAT'S THE MINIMUM! 1 GRAM OF PROTEIN/PER DESIRED BODY WEIGHT! Personally, I like 1.5 grams per day per desired body weight! Further, if your hormones are out of whack..it's gonna make your attempt to get lean.. really challenging..PERIOD!
If I want to try the protein intermittent fasting but need something to eat in the morning so I’m not getting ready to pass out getting two young kids ready for school and taking them etc, can I have something like a plain omelette? Or does that break the rules of the fast? As i understand it from your video, the fast is just to limit the eating window where calorie consumption takes place?
The fasting is not mandatory to see fat loss progress. So yes, you can still have something in the morning! I understand that it's tough to fast in the morning time while also getting the kids ready for school. Feel free to incorporate something in the morning time to get you going and then limit your feeding window later in the day to get the calorie-control benefits💪🏼
Lol but that example you showed seems much leaner than 30% body fat. Im not sure how much but definitely not anywhere close to 30, and it doesnt even seem like 28 but I could be wrong.
What if I had to start at 30% body fat again? How would I approach getting to a lean 12-15% body fat? In this video, I share a simple step-by-step process.
Let me know if you have any questions and thank you for watching!💪
About 2 years ago I was 270lbs got down to 235lbs. Took a year break and l’m down to 195lbs. It’s been 6 months and I seem to have hit a plateau.
Increased my steps from 10k a day to 20k. Lift heavy 4 days of the week, and do HIT 3 days. Sometimes both in the same day. Burn 1000 cals a day on average. I eat about 1700 cals a day and if I workout hard 2100 cals. Try to hit 180g protein a day sometimes can only do 150. I use a body composition analyzer weight scale to track my progress. Seems like I’m losing fat and gaining muscle, but it’s extremely slow now.
Any tips on how to make this process quicker or more efficient. I’ve been 195 for 2 months now. I’m 5’7” goal weight is 180 or 170
Hello! First of all, great work on improving your fitness and losing massive weight. That's awesome.
It looks like you are still making progress now. It's just slow and steady. If you feel like the progress is super slow, it is time again for another Diet Break. I discuss how to set up a Diet Break in one of my other videos. When you search "iwannaburnfat fat loss plateau", you will be able to find it💪🏼
What if I have 50 percent body fat?
@@BandMan3400 finally…someone with a real question! should we be going for the 100%??
I DO PROTEIN BASED INTERMITENT FASTING..AND IT WORKS... 2MEALS A DAY
Nice!!
Same as well.
same here just thinking OMAD , but scared of muscle loss even though i am doing resistance training 5 days a week and weighted walking or incline walk .
How does this guy not have more followers? He gives great advice and is on point!
Thank you! Working on it, I am happy you found my channel!
a saturated market of fitness "influencers"
I normally don't comment or like these kind of videos, but this video is so spot on. Good work!
Awesome! Thank you!
I am 240 pounds and 5'9''! I started on the journey myself about a month ago and document it all here on youtube. I will deffo include some of the tips you promote in my routine! Keep up the good work
You got this!!😁
I started dieting a month ago and this is how I started.. Wake up at 7, drink a tea at 7-8am, a protein shake from herbalife at 9am, healthy snack at 12 noon, 1 big meal (balanced diet) at 3-4pm, another snack at 6pm and another protein shake before I go to bed. It may feel like a lot but for someone like me that used to eat alot, it was very challenging the first 2 weeks. On the 3rd week I wasn't getting much hungry anymore and would occasionally miss a snack, shake and still be good with the 1meal/day. I lost 10lbs in 3wks.. The fourth week I started going to the gym and I focus most of my workouts using dumbbells. I sweat more using dumbbells than getting on a treadmill.
Great source of words 🤙 this video really helped me out !
Awesome! Thank you!
I hate salad but after eating salad my bowel moments improvement by MASS! Salad makes me feel lighter and better. Pizza is delicious but I gotta say it does make my stomach feel bully and makes me bloated. So diet is definitely key.🔥🔥🔥
You got this champ!
I’m 170cm and started my weight loss journey at 118kg and im now at 100kg but it seems like im still at 30%+ bf 😅 wish me luck on my journey
You are on the right path! Keep up the good work💪🏼
118kg at 170cm you must’ve been around 45% bodyfat..
@@justinalonso8648 It seems like it, man I was fat, still am. I could also be way off on my body fat percentage, while I still have this gut im just gonna go with im fat lol.
@@boricua9071 don’t give up man, consistency is key, and don’t forget that one cheatmeal or even a cheatday can happen, as long as you’re able to be back on track, believe in yourself!
It's the difference between anaerobic vs aerobic exercise. And this information is literally EVERYWHERE.
Man, you nailed with the title and thumbnail of the video. The first 15 sec was great as well. Jumped straight into content. But then there was just a lot of fluff there. Too much vague content before you get to the crux, which is keep it basic. Can deliver it in a better way.
I use a 24 hour fast and only eat between 4-6pm coffee for breakfast tea after 7pm.... I went from 240 to 180 in 3 months, I am currently 174 and have maintained this for 1 year..... I workout at atleast 5 times per week, this next year I plan to cut to 160 and bulk back to 175
Great video - loved this. Thought you were clear and to the point, some others just waffle or crack jokes or go on too much so you lose interest. Love your approach. Been hitting the cardio like mad for 3 months and lost only a few lbs, am going to follow the 8hr fasting and your 3 day training plan for 3 months (with 1hr cardio Tue and Thur). Lets go !! Subscribed
Thank you! I appreciate your kind words and welcome to the channel! A lot more helpful fitness content is coming soon :)
I've found that coffee, with a bit of half n half and Splenda (maybe 1-2 teaspoons of sugar) is a great way to control hunger and hold off on eating my first meal until noon or later.
I do the same thing. No sugar, just splenda, but yeah. I wake up at around 7 and it helps me hold off that first meal until around 12:30.
Nice, good tip to manage hunger!
I put my protein powder in my coffee and drink it all day between breakfast and lunch and I’m usually barely hungry by the time lunch rolls around.
Great information. Simply explained and straight to the point.
Appreciate it!
Appreciate this bro. About to get back on the grind and this is what I needed
You got this!
This video covers everything. Everything I've learned throughout the years. Glad I'm on the right track.
Already shared this. Appreciate you bro. 👍
Awesome! My pleasure, I am glad you like the video💪🏼😁
The pizza part is so funny 😂 and relatable
Lol yes!
bro ik wist het, ik herkende het accent, ben oprecht blij voor je en wens je veel succes toe met je carrière!
Haha bedankt! Ik waardeer het bro💪🏼
Absolutely fantastic advice. Very informative and extremely helpful!
Happy to hear that! Thank you :)
Good video… I’m 464 pounds and have a long way to go…. I’m 6’7 and documenting my journey here on UA-cam…. Will use some of your suggestions…. Respect
You got this! Thank you for watching and keep me updated on your progress!
@iWannaBurnFat absolutely.... thank you for being available 💪🏾💪🏾💪🏾 would love and appreciate if you would subscribe as well 😊
My friend you will be in yo-yo syndrome always with this weight I was like that please get weight loss operation. I did and my last fe changed.
I just saw your channel for the first time. Great info. Subscribed.
Awesome! Welcome to the channel and thank you for your support :)
I started doing alternate day fasting. Seems to work well. Just start learning to NOT eat. One day you eat one day you don’t. On and off. No temptations. Ear what you like on on days easy
Fantastic information without useless rambling! Very good video my friend 🙂👍🏼
Glad you enjoyed it, thank you!💪🏼
6:27 to 7:00. That was such an encouraging message there. This is an excellent video. Thank u so much.
My pleasure! I am happy to help! :)
I just subscribed mate
Your content seems good will follow it through.
I shall start from today
Thank you mate! You got this, I will keep posting helpful content to support you throughout your journey💪🏼
Solid video!
Thank you!
This guy makes sense, sounds good to me. I'm now a subscriber :)
Welcome to the channel, thank you!💪🏼
Perfect again Mounir. I've switched to your second method. I just have a protein shake and some yogurt for breakfast. And then high protein lunch and dinner
Sounds great! Keep up the good work!
Bro this is such a good video love the way you explain things
I appreciate that! :)
Excellent video - simple yet effective
Thank you, glad you like it!
Extremely useful information....
Happy to hear that!
Great video, straight to the point.
Happy to help!
im start today again i was at 30% bodyfat 4month ago now im 20% bodyfat max 22% lets see my goal is 15-12% bf
You got this!
Out of all the information I came across .. your info probably was the most helpful 💪🏽
Awesome! Happy to hear that!😁
This is amazing and it seems like I'm doing things right. I was 228 lb's mid July, about 30% body fat. Just from eating.. not super lean meats but to be honest a lot of bacon and eggs or ground beef with mushrooms and onions etc etc lol for a big dinner and having a generous Turkey sandwich with tomato, lettuce, cheese etc on 12 grain bread for my big lunch and hitting around 1700-1800 Calories per day by adding an avacado as a snack I've gone from 228 to 208-210 depending on the time of day in under a month.
Now, of course it's slowed right down now, still losing but at a more steady slow pace. I don't feel hungry at all anymore either which is awesome! I don't get the protein I would like to be getting each day but I'm working on that. I think sometimes, in the past I've worried too much about being PERFECT with everything which is SO unnecissary unless you're like.. trying to get RIPPPPPED!!!!!! Or have been cast in a Marvel film lol.
You are doing great!! Keep up the good work and thank you for watching :)
Slow and steady progress adds up to BIG progress if you give it enough time!💪🏼
Brilliant video man. Subscribed.
Much appreciated! Welcome to the channel! :)
10:15 I bet my friend that I’ll get upto 12% body fat by Dec 31 , if I get there I’ll get 500$ and if I don’t he will get 500$ 🤞 I’m motivated !
Nice! You got this :)
Great video man. I'm a new subscriber and ready for this journey!
Awesome! Thank you and welcome to the channel!
Another great video Mounir. I always think it’s not possible to top the previous ones but you always make it happen.
If someone does a good amount of daily walking with a number of steps of around 12K to 13K should he reduce his walking activity in order to have the benefits of a higher walking activity during a cut?
Thank you! Appreciate your kind words and support, Claas!😁
If you naturally walk 12-13k steps, no need to bring that down just so you can bring it up again during a fat loss phase.
If you maintain the high step-count during your cutting process, you will find that you can eat more calories and still lose body fat. So you will still get the benefits of increased walking during your fat loss phase, even if you naturally already walk a good amount!
My trainer got me onto CrossFit when I was real obese, but cut cals to 1200 per day for a week or two. Then later upped it.
What I switch up to eat when I’m bored is apple an grapes an peanut butter or bananas or add the banana to bread with peanut butter an finish the night with two bottles of water
Healthy eating environment is not always possible, yet, losing weight still is. It just needs a bit of discipline the first months to get used to healthy foods while the snacks are around.
Damn, that's what 30% looks like? I'm really far from my goals still.
How to know how much dk we have bkdygats?
Let’s do it together buddy 💪🏾💪🏾💪🏾
@mabvutobanda3295 yeah, I've been in the gym hard for a while. I think I was in denial of how much body fat I was starting with.
That's not 30% That's more like 22% trust me .
@@EezeeGroover me too, I train fasted now. I am more concerned with my discipline on intermittent fasting, I think it’s the most important aspect of the journey rather than being fixated on scale readings.
Nice video 🙏 learnt a lot 🙏
Glad to hear that!
I'm pretty good at losing fat.
I remove anything tempting away from me, not in the house and prep food for work.
Same bike route I cycle and try to beat my time 3 times a week.
Clenbuterol.
Thank you
Great video brother. Very valuable. Jazakullah khairan
My pleasure brother!
Helpful information 👍🏼
Thank you!💪🏼
It’s crazy what can be achieved inside three months. IF you adhere to an at least 70% good plan. But the problem too often these days is that people want results instantly. Well guess what, you didn’t get to 30% body fat in a day, or a week or even a month, it likely took months. So why should it be any different the reverse way?!
If people instead realise that this is a journey but you WILL look better progressively through time then that’s more realistic. Take record of where you are now, and where you want to be. Write it down. Tell someone close so that they know and you are accountable for taking action. Now take action, this video is a great backbone of getting you into the shape that you dream to be but you have to put the work in yourself.
I’ve done the journey before but started this time last weekend. The reason I put weight on was due to an extended period of difficulty with mental health. But at least I can control this, even if I can’t control my anxiety and depression all of the time. So I will work hard.
Good luck to everyone taking this journey. I’m sorry that my message is long but it says what I wanted to say.
Yes! Great message, thank you. I am confident in you, you will achieve your goals. In your own time, there is no rush. Have a blessed day!💪🏼😁
Bro my weight is 84kg and around 23% body fat and I am able to consume only 120gms protein with 2300 calories is it enough
Hello! Based on the limited information I have about you, this sounds like a reasonable calorie target. At 120g of protein, you are also close to consuming at least 1.6g per kilogram (0.7g per pound).
With that said, calorie needs can differ per individual. So I would stick with this calorie target for 2 weeks, track your progress, and adjust if needed :)
Your protein intake is based on your lean muscle not your total body weight so it’s actually lower than what you weigh
I'm at around 23% body fat too, calories don't go above 2200 per day, but I get in about an average of 200g of protein. I'm no expert, but I rather shoot above than being under since I don't have a huge carb intake either way
@@jgc9199 we can overeat protein and it will also lead to fat storage protein and carbs are both 4 calories so ppl usually think more protein is better but actually isn’t
@@jgc9199 can you plz tell me from which sources you complete 200 gns of protein in just 2200 calories whereas it is not easy for me to complete 120 gms
Great content bro! 🙌
Appreciate it!
Im on a water diet and have 1 big meal per week. Lost 20 lbs in 2 weeks. losing weight is easy if you have the desire.
I’m hitting 1800-2000 calories a day with at least 120-160 grams of protein, intermittent fasting for 15/16 hours a day hitting the gym lighting weights 3 times a week getting short daily walks in and I’m still stuck not losing body fat. 😢
Maybe try doing more cardio, I typically aim for at least 500 calories burned doing steady state cardio, and takes me about an hour.I also mixup the equipment used so don't get bored but it's up to you of course..
How is your daily activity outside of the gym? Perhaps the walking can be increased?
Also, how are you checking your fat loss progress? Even if you are not losing weight, you still could be losing body fat. Also measure your waist size every 2-4 weeks.
Salaam Mounir. If I plan to train in the morning e.g. around 9am after sending the kids to school, should I eat something during the protein intermittent fasting period in the morning? And should I shift the large meal as post workout meal instead of during dinner?
Thank you in advance! Great videos as always and as a scientist myself, really appreciate the science-backed info!
Alaikum Salam! Great question. It is possible to train fasted and push your first meal to lunch time. But if you have a lot of activities in the morning next to your workout, I would recommend to have something small in the morning. Like a protein shake.
Act as if you are still fasting, while just having that protein shake. Then continue the protein-based intermittent fasting as described in the video.
It's optional to have your first big meal of the day post-workout. Not necessary, but if you prefer having the largest meal after training, go for it!
Thank you for your kind words!💪🏼😁
Great piece of information. 🔥🔥🔥
I do 45 mins of strength training and 20mins of hiit or body weight exercises, does this sound well? Or should I concentrate only on strength training"? My goal is fat loss and maintain muscle.
Thank you! And doing 45-minutes of lifting weights with 20-min of bodyweight HIIT exercises can definitely work.
I would need to look at your specific plan and know your goals to give individualized feedback. But overall, it sounds nice :)
If you are progressing and are enjoying your plan, keep it up!
Solid base advise! Thanks a lot! The guy at 5:38 seems to have lost the love handles but a considerable amount of back width (hope it was fat).
Thank you!
And yes, Yassine did maintain his back muscles, the picture doesn't paint a complete picture because he genetically stores more fat than usual on his back. Yassine's strength on his back exercises actually improved tremendously!
Please review the difference between "was" and "were".
Came here after watching a video of the exact same title from 2 yrs ago by Mario Tomic.
Similar points - double the knowledge retention rate I suppose.
For someone who is 5’8, what should my ideal weight be? 150 pounds? So that means I should be eating 1500-1800?
Roughly as a starting point, yes! Calorie needs differ per individual, so see it as a guideline :)
Mash Allah great video as always bro Allah Humma Barik
Ameen bro thank you!
intermittent fasting is also proven to eat your muscle mass if weights training and protein intake aren’t utilized.
Stuck in between. Been trying to bulk for ages, eating 4k cals, 200+g protein per day. But im only 84kg and 13-14% body fat. Thinking of trying to get the body fat lower now just because that is the body I want, and I like walking anyway. I can probs keep calories fairly high and walk, then if weight loss stops it will be less cals or more walking. What do you think? Or should I remain permanently trying to bulk. In my 30's.
Amazing video 🙏👏
Thank you! :)
Great video! If you workout in the morning, because of work, can you start your first meal 5 hours after working out?
Thank you! And yes, that is possible.
I would just be mindful of the signals your body is sending you. Are you still able to perform well in the gym and are your concentration levels at work good if you train fasted first thing in the morning? If yes, then all should be fine!💪🏼
Just drank alcohol and smoked a half pack of cigarettes while on a 5 day water fast. Old habits die hard. Fuck it I’ll keep going anyways.
Just when I went on a binge and now feel fat, Mounir shows up to tell me off 😂
Lol! I'm confident you'll get back on it💪🏼😂
What happens if I eat more that .7g of protein consistently? Will that mess up my progress for weight loss?
Not at all! As long as you stay within your calories, a higher protein intake is fine.
goated video
Appreciate it!
I am 92 kg 188 cm at 20% bodyfat. I have decent amount of muscle but I wanna go to 13-14%. How much calories / protein do I need
It depends on your lifestyle and overall activity levels as well, tough to give individualized recommendations without knowing more about you.
Would you suggest working out after your intermittent fast or during? Or does it not matter? Thanks
Both are possible. But preferably train after breaking your fast :)
@@iWannaBurnFat Appreciate the tip thanks!
Great vid! Sub’d
Appreciate it!😁
Great video
Thank you!
Thanks for the vid! Are you from the Netherlands? Sounds like! 👍🏽 Hi from Amsterdam :)
Yes! Born and raised in Utrecht haha
I’m 74kg and I’m 5’9. My calorie maintenance is 2500 calories. I consume less than that and I burn at least 800 calories a day as I have a job where I move a lot. I do have some abdominal definition but I can still see a little gut. Should I continue this calorie deficit?
I am 39 years of age, 75 kgs and this is my daily routine:
1) workout twice a day
2) walk 8000 steps daily
3) fast for around 14-16 hours daily
4) eat around 140g protein (1970 calories) every day which includes eggs, chicken, protein shake, chickpeas, banana, peanut butter and whole wheat bread
I think my body fat is somewhere between 20-25% and my goal is to reach 15% body fat without losing muscle mass. I would like to know if there is something else I can add to my routine to speed up the process or if i am doing something wrong that i should avoid. Please advise.
Honestly, you don’t need to add anything, you need to deduct some of those things: excessively training, eg twice a day spikes cortisol, which prevents the body from losing body fat. If you’re 25% body fat on that routine, it’s solid evidence to my point. Keep the cals at 2,000, up the walking to 10,000-12,000 steps daily and train 3-4 days a week tops. You’ll feel less hungry and won’t need treats at the weekend, which will destroy your calorie deficit.
@@danieljrs507 actually I was 86 kg before this routine, and now I am 75. So I am seeing results. Also, even though I workout twice a day, each workout is not excessive. I do two muscle groups per workout and 3 exercises of 3 sets on each workout. The total time of both workouts is roughly 1.5 - 2 hours.
@@syedyasir7419if it's working for you that's great, but optimally speaking your workouts are too often, at least from a general scientific perspective. Though of course, this depends on the intensity of your workouts, realistically you'd be able to work out half as often if you went a little harder, which would allow you to see more muscle growth as well. If you have simultaneous fat loss and muscle gaining goals, this guy is great for the fat loss aspect, but I would recommend Renaissance periodization (aka Dr. Mike Israetel) for muscle growth, as he has a PhD in exercise science and is a semi-pro body builder I believe. He gives great insight on optimizing workouts in my opinion
long story short I'm very close to the end of a 100 pounds lost in a couple of years. I lost the first 80 in 8 months. struggled for a little while at around 220 to 230.. I'm now down to just under 200.. My goal is to be floating around 180-190....
My issue is i have a lower back injury and nerve damage down my left leg. I started out being able to walk maybe 50 steps before i was winded and my left leg would be painfully bumb and throbbing.
Now, I can get in about 600 steps before the pain sets in and the limping starts. I'm not sure if i should keep pushing it or not, but im a knuckle headed 70-80s child lol..
Anyways what can i do with weights? I'm wanting to get back into weights but heavy weights is just not an option at all for me. I'm afraid my arms are going to start looking like a coat hanger tied in a knot when i make muscles lol..
Great work losing close to 100 pounds! I understand that it's tough to exercise intensely with the lower back pain.
You can attempt lifting weights and using mostly seated machine exercises. So that the lower back is under no direct stress.
Also, muscle growth is a slow process. You won't build massive muscles quickly, so no worries there. Muscle is healthy and good for longevity in your overall movement!
which product you use to style hair bro?
During this process, when do we inject steroids?
2:00 I like that T-shirt though!
10 to 12 calories per pound of my goal weight. I want to get down to 250. At 11 calories per pound, That's 2750 calories. That seems like an awful lot...
Apparently I'm also supposed to be trying to get 200 g of protein a day. Haven't really been hitting that. Guess I can incorporate another protein shake, or a couple of chicken breasts...
Bro , Thanks for the video i have benefited alot from you videos specially I was so strict about my diet which was certainly not sustainable now I enjoy sweets sometimes and still create calorie deficit and yes I never compromise on protein intake.
my question is I do not take too much supplements apart from just omega 3 , vitamin D3 and whey protein .
But I can still lift heavy weight so , Should I also add creatine as I ve never been into this supplement?
Secondly , Multivitamins should be added to a supplement stack or these are just placebos?
Happy to hear you are benefiting from the videos!
You can learn more about creatine in one of my previous videos on the channel. I posted about my 3-year experience using creatine, check it out when you visit my channel page :)
Also, I usually don't recommend a mulitvitamin unless someone struggles maintaining a nutrient dense whole food diet.
I didn’t know Cristanio Ronaldo had a yt channel
Siiuuu
For womens, 10-12x goal body weight to set optimal deficit too?
Great question!
It's a calorie starting point for women as well. I wouldn't call it optimal, because you may have to increase/decrease calories based on your progress. Calorie needs are individual and need to be personalized😁
Fasting? 1 meal a day for a week, Fasting two meals a day, Fasting eating a healthy breakfast. Working out 3 x a week to start off, if you do to much to fast, you'll overdo it and you'll be back to square one. Calisthenics use your own bodyweight to begin with until you can do 5x`10 pushups, 3x4 up to 10 pull ups, or more, and dozens of squats 5x10 or more all those exercises different ways always start off easy. add sets or reps, have fun with it. 30 minutes walking in the morning and the same thing at night will help out a lot. add another half an hour. too
CORRECT YOUR DIETARY HABITS ARE (only in part) THE CAUSE OF YOUR EXCESS BODY WEIGHT.. BUT THAT'S ONLY PART OF THE EQUATION! Lack of good quality exercise is the other key ingrediant! However there is way more to this, than just diet and exercise... KNOWLEDGE OF THE "WHY" PART.. AND YOUR AGE IS A HUGE FACTOR
Not sure exactly where your proof is that carbs/veggies are healthy...or that .7 grams of protein per pound of desired body weight is all you need..?????
And FYI.. while we'd all love to think this method applies equally across the board for everyone... IT DOES NOT..and specifically at about each decade of life ( PAST 40) big changes happens.
FACT; GH.. tapers off considerabley after about the age of 40. For ladies, (and some males).. huge hormonal changes occur that compound that issue..and with each passing 8 to 10 years that taper increases, sometimes dramatically. You're loosing both strength and muscle at an alarming rate right along with that horror show.
Ladies you should be consuming at least 100 grams of protein every day.. THAT'S THE MINIMUM! 1 GRAM OF PROTEIN/PER DESIRED BODY WEIGHT! Personally, I like 1.5 grams per day per desired body weight! Further, if your hormones are out of whack..it's gonna make your attempt to get lean.. really challenging..PERIOD!
If I want to try the protein intermittent fasting but need something to eat in the morning so I’m not getting ready to pass out getting two young kids ready for school and taking them etc, can I have something like a plain omelette?
Or does that break the rules of the fast? As i understand it from your video, the fast is just to limit the eating window where calorie consumption takes place?
The fasting is not mandatory to see fat loss progress.
So yes, you can still have something in the morning! I understand that it's tough to fast in the morning time while also getting the kids ready for school.
Feel free to incorporate something in the morning time to get you going and then limit your feeding window later in the day to get the calorie-control benefits💪🏼
Bro I’ve been eating once a day , work till 6 then go gym till 8 and eat then, it worked abit but would u advise ?
It's tough for most people to sustain that. But if it works for you and you are able to reach your nutritional needs, OMAD (One Meal A Day) is viable.
30% body fat with huge muscle mass is much easier than 30% body fat but very low muscle mass
There is a difference for sure
I’m going to try this I started eating only 2 meals per day and I gained weight somehow
Awesome, keep me updated on how it goes! :)
Amazing simpe advice
Appreciate it!
Stack retatrutide and monjaro
Good information, I like how yo move your arms like you are in a rap video. LOL
Lol! I see what you mean haha
How do I know my body fat percentage?
whatt it means i have to eat 1350 calories only? what if im walking for 1 hour a day and bodyweight exercise like pull ups and push ups
his calorie calculations are off. that's why all of his clients did lose weight, but they all still look "skinny fat"
No way that first shot was 30% ... I know what 30% looks like 🤣🤣 I'm calling schenanighans
Is it too late to game at 40.. what's your opinion on that.. I look 24 and don't want to be perceived as a creep.
How to get rid of saggy chest im a male and i have saggy chest, i start doing cardio but nothing happen :(
Check one of my previous videos about lower chest training for more details!
Start doing pushups and dips it works
@@truthmatterbyoladada1462 now im start jogging for 1 hours 2 tines per week it is okay?
@@truthmatterbyoladada1462 other than that method??
@@Radiation580 jogging is a good form , but if you want to tighten the muscle you need to start intervals training exercrise.
To talk normally but your hand gesture looks lang you're about to drop some amazing rap bars 😅
Lol but that example you showed seems much leaner than 30% body fat. Im not sure how much but definitely not anywhere close to 30, and it doesnt even seem like 28 but I could be wrong.