I was stuck at 191-192 for weeks. Then I started fighting with my girlfriend for a week, and I was able to drop down to 189. Underrated dieting technique in my opinion
Literally so inspiring Igor. It's so nice to hear about someone who's successful in this industry talk about the "try for a month then quit" issue and talk about their experience with it. You a real one 🙏
Yeah the people who tried dieting once and BOOM! they're 6% bodyfat and shredded in 3 months - that is an anomaly. Usually this stuff takes a few tries because....it's hard lol
@@VitruvianPhysique I did one successful shred in my early 20s. Looked fucking amazing, took 3months . Here's the secret: ( Starvation + obsessive nutrition tracking ) / workouts - no social life^² = jacked AF ! Never did it again.
It’s crazy how hard it is to stay consistent for 4 months straight. It’s been 5 years since I’ve been able to successful do a prep. It really is a mindset shift and taking it one day at a time. The only thing that helps me during this prep is just removing the obstacles that cause me to fail. Drinking, snacks and sleep fatigue. Really just treating your body like a temple and thinking of the food as all a part of the process. I ate a bag of takis right before my prep and I almost died. I see this more as a better lifestyle choice and respecting my body. Not putting poison into it anymore. Love your videos bro🔥🔥
It really helps to see you when you're bulking and are a little softer. I have been able to get down to 10% bf but then I struggle to be OK with l letting the 6 pac start to slide away. I'm really doing my best to embrace the responsible bulk. Not sure if this makes sense just know if it doesn't make sense just know you've been a massive help in my journey in improving myself. I really appreciate your work brotherly love to you!
Makes a lot of sense. I got my first 6 pack ever this summer and I was kinda afraid to let it go. I kept training and bulking responsibly and only now, after about 5-6 months, it is starting to fade. One thing that really helped is training abs with weights, in the same rep ranges as other muscle groups for about 10 weekly sets. Keeps the abs showing through the fat and gives you more confidence even at a fluffier state
@@juanmejiagomez5514 this.... train your abs like any other muscle group during your bulk. your abs will maintain. once they start to fade, it may be time for a cut. but when you do cuz your abs will look even better if you continued to train them through the bulk
@@tv26889 Wrong. You can be at 15% bf aka have a six pack and still be stronger than UA-cam warriors, like your comment. You don’t need a massive surplus to build muscle, very easy to stay within 10-20% bf. Bulking above 20% is just stupid. No clinical studies would suggest this based on their research.
Eyy been watching for 2 years and currently preparing to cosplay Hercules for my school’s event and I’ve been following your recent ascension series to do my own “Mini Version”of a bodybuilding cut and you’ve been a great inspiration thanks mah men
Biggest piece of advice i can give to any1 trying to loose weight is Dont stop trying it never gets easier but you will get smarter and eventually will find a diet and method that will help you. Last time i was under 10% BF was in 2016 b4 i got married since than i have tried multiple times to get rid of that small belly(especially after covid) and only now when i have started to use same methods that i did back in 2016 is when i have started to notice success once again.
Thanks for answering this. I watch a lot of "how I got shredded" videos and noticed that some would say it took them multiple attempts but it was said almost as a afterthought, I started to realize most people really don't make it on thier first attempt. And most the population is trying to get shredded or just lose fat in general and fail and probably never reach thier goal. This is a very important tidbit in my opinion as making it a focus you will learn from your past mistakes, and not get discouraged just cause you didn't "make it' the first FEW times.
So many influencers stress healthy habits from one extreme to another but bravo to him again right here for making it sensible, reasonable and attainable even for those of us with hectic schedules. Thanks 😁😎👌🏻
20:00 I needed to hear this Virtruvian very good advice here thank you, 6'7" lost 30lbs in past 3 months down to 190lbs right now going up and down a few lbs sometimes but overall it's been steady slow decline i guess ill just stop stressing and keep it up, goal is 185lbs i havent been this low weight since i was like 16
I loved that you addressed the amount of protein! It seems like today everything is anabolic this and high-protein that. People need to realize you don't need to go 2x bodyweight in grams of protein per day.
I made a change in my diet that dropped almost a 1000 calories off my daily intake and let me tell you my strength has tanked. I like seeing changes in the mirror and watching all my clothes get bigger on me, but seeing my strength fade away is so depressing that I almost quit last week. The only thing that kept me going is knowing that dropping the weight is going to be better long term for my health. But lord do I hate going to the gym and wondering how much weight I'm going to have to drop from my lifts since last week. Soul crushing.
One of the top videos on the subject of fat loss/dieting! Well done Igor!!! Thank you for taking the time to summarize these points. Now, I am intrigued on the other 2 points removed and possibly a discussion around smart scales..😀
The 300-400 calorie slow cut can be brutal, especially with inflammation days and other random days where weight fluctuates. It always ultimately drops though.
11:16 No but it IS 100-0. But you know that there exist such things as spices that you can use on your food to make it tasty without having to occasionally resort to sugar-fat junk food. What I learned from years of training and nutrition is that occasional junk food is making life harder. It is better to switch between two extremes. Just put spices down. And some olive oil to your pasta sauce. No need to lick a damn french fry ever.
Thank you man, I lost almost 40 lbs over last 2 years, and I have another 20 to lose most likely, this video is just what I needed, It helps me to know I am not the only one who faces this problems.
That first one almost always gets to my head. When I went from 255 to 190, I felt like a fat pencil. Just a bunch of questions like “where the hell did all my muscle go?” I almost get started on a panic bulk. But from 190 to 169(my lowest) , I looked so damn jacked, I mean striations on striations in my upper body. My lower half needed more of a trim but I was still my biggest and smallest at the same time. I guess that’s what makes it a paradox. Oh and btw, love ya Igor 💪🏽
@@cadet15 I’ve always cut down to a point where I’m like 10 pounds away from being beach body. Right now I’m 10 weeks deep down from 205-189. I’m starting to look better but my progress is stalling a bit. I still have a few weeks to go in this loss phase before a maintenance phase. After 4-6 week maintenance I’m going to try to drop to 175 ish over the next 12 weeks
I have been eating at a calorie deficit and some days maintenance calories for almost a year while also doing more physical activity and at the same time my mindset is in a much better place then before, I'm going through this same experience. Only when I'm further in now that everything is looking and feeling better. Losing weight while putting on lean muscle/maintaining or sculpting. As I'm shredding fat I feel my hormonal levels are improving and even circulating better and are being used by my body more efficiently, my sleep is getting better, basically I'm receiving all the benefits from improved health and fitness. I still have a lot of ways to go since my entire life I've held onto a lot of fat especially around my belly area so this is foreign territory for my body, but it likes it as well as I feel a huge surge in self confidence. Some days I do feel like crying not for a bad reason but out of gratitude, because my entire life I've felt so bad and terrible, I grew up in so much pain (emotional trauma) and now, that I'm turning thing's around, to come so far as to where I came from, It's just so humbling and heartfelt. Every morning I see the visual difference for the better, my strength levels are increasing, I'm able to up the weights every 4 weeks (I give 4 weeks so my body can comfortably adapt to the increase as well as the current weight, everyone is different and this works for me). Your hormones are at optimal levels between 7-15% bodyfat (it's officially 8-15% but I just give that minus 1 because yeah lol), and I believe I'm currently between 20-25% (Have a lot of belly fat). I love your channel and listening/watching you share your journey, taking thing's from it, empathizing as well as adding knowledge to my own, thanks for this :) (For those reading this far into my comment, I've also been taking L-Carnitine as a metabolism booster and yes it does help tremendously, my specific metabolism booster I use is Pro Supps - L-Carnetine, for those who want to cut from a high body fat, this supplement is the best and only one you will ever need, remember to use this to supplement on a good physical regime and diet/healthy eating.
Right here with you my guy, been at the 200 - 206 hurdle for months while trying to put more muscle and strength, and I finally broke it today at 199.4. You pretty much wrote alot of what I felt so I just wanna chime in and tell ya; keep up the awesome work my dude! 🤝 Stay healthy and stay strong!
3:07 ive definitely experienced this where if you drew a cut and bulk cycle as a U (x^-2) and a line through that U at say 150lbs. At 150- (dieting/negative slope), I don't look as good as 150+ (bulking/positive slope) Same weight; different appearance
I was at 175 lbs around July. I started taking dieting seriously at august. Now I’m at 153 lbs looking to get to 135-140. Currently 1500-1700 calories a day.
The very most important point imho is missing: Crash dieting. In my first diet, i took a absolut divebomb-approach, reducing calories from 4500 to 2200 instantly, which made me loose over 1 kg per week, wich was doable for me, but the results were lackluster. Now i always reduce my calorie-intake by 200-300 kcal under maintenance, and let it go until i hit a plateau. Thats works soo much better, and its much more sustainable, due to not feeling like starving all the time. Also, refeeds on the weekends and staying in a deficit only monday to friday, makes dieting very sustainable.
Thank you for this I always go thru this phase when trying to get visible abs..I always feel like I’m losing muscle mass and I usually quit. I’m on the road to visible abs currently and saw this video for a reason 🎉✨
This video was very helpful and encouraging. I've been stuck at a plateau for what seems like many months and weeks. Experiences many of the issues identified in this video. Thanks for making this
It’s also important to remember that you need to have a good amount of muscle in your body to look good when you cut. A lot of people just don’t have enough muscle to look shredded when they diet down so they end up just looking like wood plank (which was my case). Unless you’re genetically gifted and already have a good amount of lean mass even being overweight, if you just cut it wouldn’t probably look too bad, but if you’re like me and started cutting because was overweight and didn’t have a lot of muscle mass (which you’ll lose a lot, specially being natural) and cut down you’ll just look sick 😂
Ive tried getting contest ready multiple times and each time ive run into similar problems. This video is spot on! I’ll actually get diced to the gills this year :)
Back in the 00s I once took ephedrine 25mg and caffeine 200 mg, three to four times a day. I did this for 3 months. I didn’t sleep, felt like I was coming down off meth, and could barely eat. But I had a sweet 6 pack for 1 week during spring break.
Great video. I am 6' and started cutting at 195 lbs in July. I am down to 177lbs and around 12% to 13% body fat. My wife is telling me I am too skinny. I am going to keep at it and hopefully in another 6 to 8 weeks I start looking "big" and she can't keep her hand off me.
@@justak2938 Plan is to get down to around 10 to 11% body fat. Guessing that will be in the low 170s? Then bump calories just above maintenance and hopefully add 10+ lbs of muscle over the next year. First time so we will see how it goes.
@@VitruvianPhysique No thank you! Many years I have been 'yo-yo' dieting and messing up but with your knowledge I get to be my better self every year. Thanks from The Netherlands!
I did a high carb day, in the night my children left their junk food cwaflles etc wich I also ate I was literally 6,3 kilos heavier than my morning weight. Wucj is more than 15 pounds in less than 12 hours
This helps. I bulk into 26% BF and on Monday I started cutting. I am always scared to lose muscle and get really weak, like going back to the beginning. I suppose is my skinny dude past fucking up my mind.
the other side of the daily weighing is that once you hit slow progress it can have the opposite effect you say here, for me, once a week is better mentally because the daily progress can be slow sometimes
The worst is that in between phase. It’s like you know you have muscle, but you’ve lost enough fat to look like you kind of lift, but kind of don’t. Totally demotivating.
Great video, great advice) in my experience with clenbuterol, it definitely works, never used any other fat burner, so I have nothing to compare to, but in a late stage of a cut when my weight loss stops for like 4-7 days I start clen cycle for a week and the weight starts going down again, then one week off clen, to let your body rest, then repeat the cycle with slightly increased dose of clen. Keep in mind I used to take clen when I was a kid for its natural purposes, so I knew I could tolerate it even in increased dosage. This comment doesn't encourage use of clen for bodybuilding purposes, consult your doctor first) I'm just sharing my experience
Us natties we have to chose: else look strong in clothes, else look strong naked...I personally bulk sept to apr/may and cut jun/ jul... do not like the permabulk bloated look.
1 year ago I was 140lb now I'm 170lb skinny fat but I can still somewhat see my abs. I prefer to stay this heavy but want to get bigger and leaner at this size. So I have to eat more than I do and better to maintain the weight while I gain muscle.
Been having this issue for the past 2-3 years. Been trying to cut down, doing it for 4-5 weeks, then going ham 1 week and lose my mind the next 2/3 weeks, thus completely ruining my cut and having to start over...
Hi Igor, you might want to check out Mind Pump's Shredding Masterclass. It echoes a lot of your strategies, but takes a different approach in terms of when to incorporate deliberate cardio and utilizes increasing step count to ramp up energy expenditure (without sending a catabolic stimulus for 10-12 weeks like in your show prep). Love your swimming pool analogy, it's super comprehensible and actually the best illustration countering spot reduction I've ever come across. I also agree with your stance on fat burners. They mostly suck (or suck money as fuck)... It is simply not sustainable to take a supplement that increases your adrenaline and ramps up your stress response for weeks or even months. Not only do you feel like a squirrell on cocaine in a warzone, it amps up cortisol and sends a catabolic stimulus as well. My weekend warrior herbalist opinion on natural compounds that might be worth taking for fat loss in order to maybe sqeeze out half a percent are matcha tea (+200-500mg of L-theanine), olive leaf extract and green coffee bean, just because they come with an actual net positive of health benefits rather than giving you anxiety from someone sneezing nearby. Panax Ginseng is also somewhat unique, as it slightly increases your metabolic rate and your desire to be physically active, while simultaneously exerting adaptogenic effect on your stress response. Greetings from Germany
tbh I started taking yohimbine and rawloscine since I saw your vid and I guess I have a high adrenaline tolerance since I dont really feel those side effects that you experience. So far for me been working pretty good.
Do you have any pictures or videos of how your body changed gradually from the bulked state, to the leaning out. I've lost a far amount of fat and waiting to see progress on my fatty areas. I'm lean shoulders arms legs but still quite a bit of fat in other areas
@@brandonloukota4760 I will go back and look through it, but I think he was already leaner than the bulk picture he showed. Guess I just have to tighten up on everything and eventually I will see the results I want
Most people (that aren't already super active) could lose a lot of weight just by doing regular cardio and eating a reasonable diet. Cut out fast food and walk an hour every other day. That's it. The fat would fall off most people if they did that.
I got the flu couple months ago at about 15%bf. I dropped 8 pounds due to crash diet and zero training. I looked deflated. A week later was able to eat normal again and train. I felt weaker for a couple of weeks. Got back to normal strength but now at a lower bf% about 11 or 12%. I've been bulking and having difficulty gaining fat which is interesting. Now I can see the differences in my body before and after I eat. I use that as a gauge to make sure I'm not gaining too much fat.
I am almost 10 years in this game and here is how I like to do it since this year's January: I workout like a crazy moffuga and I try to eat like a crazy moffuga. High fat, high protein, low carb, 3500 to 4000 kcal a day but I burn about 1000 kcal on a workout day if not more. I walk a lot almost every day. A few miles every day. I don't eat what I want but that doesn't mean that I only eat chicken and rice. In fact I almost never eat rice. I almost never eat pasta. I stick to: Salmon, oysters, lamb, beef, duck, cheese, potatoes, mushrooms, eggs, avocado, sour cabbage, hummus, sandwiches, chillies, salad, butter, salsa, pizza, burgers, celery, spinach, carrots, watermelon, brocolli, curry, bananas, kebab, and some other good stuff. But I avoid and I try to avoid the following foods as much as possible: Soy Teryiaki Chicken Sushi Bread MC Donalds Subway Burger King KFC Chocolate, yoghurt, milk and milkshakes, kefir Sweets/Candy however you wanna call it (I am limiting the amount of sweets that I eat)
I was stuck at 191-192 for weeks. Then I started fighting with my girlfriend for a week, and I was able to drop down to 189. Underrated dieting technique in my opinion
How?
Based
@@troll2637 not eating due to stress, lol.
@@joker6558 😆
dammit need to find a gf to fight with
Just when I needed to diet down, Igor releases a new video about dieting. Love your content bro.
Same Here 😂
Not the hero you wanted, but the hero you needed
Literally so inspiring Igor. It's so nice to hear about someone who's successful in this industry talk about the "try for a month then quit" issue and talk about their experience with it. You a real one 🙏
Yeah the people who tried dieting once and BOOM! they're 6% bodyfat and shredded in 3 months - that is an anomaly. Usually this stuff takes a few tries because....it's hard lol
@@VitruvianPhysique I did one successful shred in my early 20s. Looked fucking amazing, took 3months . Here's the secret: ( Starvation + obsessive nutrition tracking ) / workouts - no social life^² = jacked AF ! Never did it again.
may i know what was your weight from 0:47- 59? @@VitruvianPhysique
It’s crazy how hard it is to stay consistent for 4 months straight. It’s been 5 years since I’ve been able to successful do a prep. It really is a mindset shift and taking it one day at a time. The only thing that helps me during this prep is just removing the obstacles that cause me to fail. Drinking, snacks and sleep fatigue. Really just treating your body like a temple and thinking of the food as all a part of the process. I ate a bag of takis right before my prep and I almost died. I see this more as a better lifestyle choice and respecting my body. Not putting poison into it anymore. Love your videos bro🔥🔥
Yea once I get to the 3 month mark I lose almost all motivation
It really helps to see you when you're bulking and are a little softer.
I have been able to get down to 10% bf but then I struggle to be OK with l letting the 6 pac start to slide away.
I'm really doing my best to embrace the responsible bulk.
Not sure if this makes sense just know if it doesn't make sense just know you've been a massive help in my journey in improving myself.
I really appreciate your work brotherly love to you!
Makes a lot of sense. I got my first 6 pack ever this summer and I was kinda afraid to let it go. I kept training and bulking responsibly and only now, after about 5-6 months, it is starting to fade. One thing that really helped is training abs with weights, in the same rep ranges as other muscle groups for about 10 weekly sets. Keeps the abs showing through the fat and gives you more confidence even at a fluffier state
Lose the abs or be weak and tiny for the rest of your life. Easy decision for me.
@@juanmejiagomez5514 this.... train your abs like any other muscle group during your bulk. your abs will maintain. once they start to fade, it may be time for a cut. but when you do cuz your abs will look even better if you continued to train them through the bulk
@@tv26889
Wrong.
You can be at 15% bf aka have a six pack and still be stronger than UA-cam warriors, like your comment.
You don’t need a massive surplus to build muscle, very easy to stay within 10-20% bf.
Bulking above 20% is just stupid.
No clinical studies would suggest this based on their research.
@@C0d0ps You don't know your bodyfat percentage anyway without rigorous testing so saying 'at 15%' is ridiculous.
Eyy been watching for 2 years and currently preparing to cosplay Hercules for my school’s event and I’ve been following your recent ascension series to do my own “Mini Version”of a bodybuilding cut and you’ve been a great inspiration thanks mah men
The paradox is such a mental hurdle, I’m so glad you made this video
Biggest piece of advice i can give to any1 trying to loose weight is Dont stop trying it never gets easier but you will get smarter and eventually will find a diet and method that will help you. Last time i was under 10% BF was in 2016 b4 i got married since than i have tried multiple times to get rid of that small belly(especially after covid) and only now when i have started to use same methods that i did back in 2016 is when i have started to notice success once again.
Being under 10% if overrated and idk why igor tries it every year just to baloon back up to 15 and start again
I got down to 210 then that small feeling scared the shit out of me and I went right back to bulking and gained 10 pounds quickly
Thanks for answering this. I watch a lot of "how I got shredded" videos and noticed that some would say it took them multiple attempts but it was said almost as a afterthought, I started to realize most people really don't make it on thier first attempt.
And most the population is trying to get shredded or just lose fat in general and fail and probably never reach thier goal.
This is a very important tidbit in my opinion as making it a focus you will learn from your past mistakes, and not get discouraged just cause you didn't "make it' the first FEW times.
So many influencers stress healthy habits from one extreme to another but bravo to him again right here for making it sensible, reasonable and attainable even for those of us with hectic schedules. Thanks 😁😎👌🏻
20:00 I needed to hear this Virtruvian very good advice here thank you, 6'7" lost 30lbs in past 3 months down to 190lbs right now going up and down a few lbs sometimes but overall it's been steady slow decline i guess ill just stop stressing and keep it up, goal is 185lbs i havent been this low weight since i was like 16
Holy shit ur tall
6'7 190??!
I loved that you addressed the amount of protein! It seems like today everything is anabolic this and high-protein that. People need to realize you don't need to go 2x bodyweight in grams of protein per day.
I made a change in my diet that dropped almost a 1000 calories off my daily intake and let me tell you my strength has tanked. I like seeing changes in the mirror and watching all my clothes get bigger on me, but seeing my strength fade away is so depressing that I almost quit last week. The only thing that kept me going is knowing that dropping the weight is going to be better long term for my health. But lord do I hate going to the gym and wondering how much weight I'm going to have to drop from my lifts since last week. Soul crushing.
One of the top videos on the subject of fat loss/dieting! Well done Igor!!!
Thank you for taking the time to summarize these points. Now, I am intrigued on the other 2 points removed and possibly a discussion around smart scales..😀
The 300-400 calorie slow cut can be brutal, especially with inflammation days and other random days where weight fluctuates. It always ultimately drops though.
11:16 No but it IS 100-0. But you know that there exist such things as spices that you can use on your food to make it tasty without having to occasionally resort to sugar-fat junk food.
What I learned from years of training and nutrition is that occasional junk food is making life harder. It is better to switch between two extremes. Just put spices down. And some olive oil to your pasta sauce. No need to lick a damn french fry ever.
I just wanted to say... This channel is amazing!
Thanks man
Thank you man, I lost almost 40 lbs over last 2 years, and I have another 20 to lose most likely, this video is just what I needed, It helps me to know I am not the only one who faces this problems.
Honestly the way you explain it is better than any other UA-camr
I just wish I had the genetics to look this good natty.
This was perfect with breaking down the reasons of diets and weight loss plans not working. Keep it up👊🏾
Bro's hair is goals
thanks bro
you seriously deserve so much respect for that not many people have the strength to do that
That first one almost always gets to my head. When I went from 255 to 190, I felt like a fat pencil. Just a bunch of questions like “where the hell did all my muscle go?” I almost get started on a panic bulk.
But from 190 to 169(my lowest) , I looked so damn jacked, I mean striations on striations in my upper body. My lower half needed more of a trim but I was still my biggest and smallest at the same time. I guess that’s what makes it a paradox. Oh and btw, love ya Igor 💪🏽
This gives me so much hope man 🙏
@@trash3570 keep pushing brother, what’s your goal?
@@cadet15 I’ve always cut down to a point where I’m like 10 pounds away from being beach body. Right now I’m 10 weeks deep down from 205-189. I’m starting to look better but my progress is stalling a bit. I still have a few weeks to go in this loss phase before a maintenance phase. After 4-6 week maintenance I’m going to try to drop to 175 ish over the next 12 weeks
@@trash3570 that sounds like the plan man, go and get it 💪🏽
How many years had you trained before you reached 169
Like the manga in the background! 💪🏻 also nice video!
I have been eating at a calorie deficit and some days maintenance calories for almost a year while also doing more physical activity and at the same time my mindset is in a much better place then before, I'm going through this same experience. Only when I'm further in now that everything is looking and feeling better.
Losing weight while putting on lean muscle/maintaining or sculpting. As I'm shredding fat I feel my hormonal levels are improving and even circulating better and are being used by my body more efficiently, my sleep is getting better, basically I'm receiving all the benefits from improved health and fitness.
I still have a lot of ways to go since my entire life I've held onto a lot of fat especially around my belly area so this is foreign territory for my body, but it likes it as well as I feel a huge surge in self confidence.
Some days I do feel like crying not for a bad reason but out of gratitude, because my entire life I've felt so bad and terrible, I grew up in so much pain (emotional trauma) and now, that I'm turning thing's around, to come so far as to where I came from, It's just so humbling and heartfelt.
Every morning I see the visual difference for the better, my strength levels are increasing, I'm able to up the weights every 4 weeks (I give 4 weeks so my body can comfortably adapt to the increase as well as the current weight, everyone is different and this works for me).
Your hormones are at optimal levels between 7-15% bodyfat (it's officially 8-15% but I just give that minus 1 because yeah lol), and I believe I'm currently between 20-25% (Have a lot of belly fat).
I love your channel and listening/watching you share your journey, taking thing's from it, empathizing as well as adding knowledge to my own, thanks for this :)
(For those reading this far into my comment, I've also been taking L-Carnitine as a metabolism booster and yes it does help tremendously, my specific metabolism booster I use is Pro Supps - L-Carnetine, for those who want to cut from a high body fat, this supplement is the best and only one you will ever need, remember to use this to supplement on a good physical regime and diet/healthy eating.
Right here with you my guy, been at the 200 - 206 hurdle for months while trying to put more muscle and strength, and I finally broke it today at 199.4. You pretty much wrote alot of what I felt so I just wanna chime in and tell ya; keep up the awesome work my dude! 🤝
Stay healthy and stay strong!
these metaphors are so useful for understanding the points better
3:07 ive definitely experienced this where if you drew a cut and bulk cycle as a U (x^-2) and a line through that U at say 150lbs. At 150- (dieting/negative slope), I don't look as good as 150+ (bulking/positive slope)
Same weight; different appearance
I was at 175 lbs around July. I started taking dieting seriously at august. Now I’m at 153 lbs looking to get to 135-140. Currently 1500-1700 calories a day.
How tall are you?
@@justindong5863 5’11 6’0
Why kill yoself?
@@Vortex_ICEcoldholy shit and you’re wanting to be that light
@@Vortex_ICEcold dude why are you trying to look like a literal skeleton? pick up the fork and put some mass on first
The very most important point imho is missing: Crash dieting. In my first diet, i took a absolut divebomb-approach, reducing calories from 4500 to 2200 instantly, which made me loose over 1 kg per week, wich was doable for me, but the results were lackluster. Now i always reduce my calorie-intake by 200-300 kcal under maintenance, and let it go until i hit a plateau. Thats works soo much better, and its much more sustainable, due to not feeling like starving all the time. Also, refeeds on the weekends and staying in a deficit only monday to friday, makes dieting very sustainable.
The pool example for [not] spot-reducing body fat was a good teaching analogy! 😀
Man, your videos are so informative and hilarious! Love this stuff man!
Thank you for this I always go thru this phase when trying to get visible abs..I always feel like I’m losing muscle mass and I usually quit. I’m on the road to visible abs currently and saw this video for a reason 🎉✨
Very useful science-based advice and really accurate creative analogies hhhh. amazing content!
I like when you do videos like this with solid info for people to follow. Keep it up please
Really needed to hear some of this. The struggle bus is real right now. I wish you took virtual clients lol 😭
This video was very helpful and encouraging. I've been stuck at a plateau for what seems like many months and weeks. Experiences many of the issues identified in this video. Thanks for making this
Great video with great info! I am curious though, is that the Naruto manga on some of the shelves behind you?
Hell yeah bro
@@VitruvianPhysique Sweeet! Hell yeah!
And that’s why reefed days exist, NOT cheat days but slight calorie increase focusing more on carbohydrates
Exactly
Never seen a video before from you but this video was 100% spot on, you got yourself another subscriber 👍
right on day 69 of my 70 day cut phase lmao, also i did hit my target on time!
Anyone else instantly work out how long the video has per issue? 30/8= 3.75 min per reason!
It’s also important to remember that you need to have a good amount of muscle in your body to look good when you cut. A lot of people just don’t have enough muscle to look shredded when they diet down so they end up just looking like wood plank (which was my case). Unless you’re genetically gifted and already have a good amount of lean mass even being overweight, if you just cut it wouldn’t probably look too bad, but if you’re like me and started cutting because was overweight and didn’t have a lot of muscle mass (which you’ll lose a lot, specially being natural) and cut down you’ll just look sick 😂
Facts. Shredding down with not enough muscle and you look like you have cancer like 50 cent when he lost weight for that movie role
Ive tried getting contest ready multiple times and each time ive run into similar problems. This video is spot on! I’ll actually get diced to the gills this year :)
diced -juiced-
Was just starting to diet down and needed this, thanks bro
Back in the 00s I once took ephedrine 25mg and caffeine 200 mg, three to four times a day. I did this for 3 months. I didn’t sleep, felt like I was coming down off meth, and could barely eat. But I had a sweet 6 pack for 1 week during spring break.
Great video. I am 6' and started cutting at 195 lbs in July. I am down to 177lbs and around 12% to 13% body fat. My wife is telling me I am too skinny. I am going to keep at it and hopefully in another 6 to 8 weeks I start looking "big" and she can't keep her hand off me.
You underweight at that height, your wife is right
@@justak2938 thats wrong
@@justak2938 Plan is to get down to around 10 to 11% body fat. Guessing that will be in the low 170s? Then bump calories just above maintenance and hopefully add 10+ lbs of muscle over the next year. First time so we will see how it goes.
@@BrandonF12 sounds good, keep up the good work
@@justak2938 no you can be 6ft 150lbs and that is still not underweight.
Thank you bro! Raza :)
After the bodybuilding comp Igor is getting ready for editing comp!
srry I'm distracted by the manga shelf😍
I never quit my dieting cuts,but lets just say I got kicked off the horse a few times on my way to the desired weight/look😅
Awesome video man!
Keep up with the videos. Love your content and how you present the information.
Igor, amazing video!
PS: You forgot to link your 5 year old video about fatburners at 26:41 :)
thanks!
@@VitruvianPhysique No thank you! Many years I have been 'yo-yo' dieting and messing up but with your knowledge I get to be my better self every year. Thanks from The Netherlands!
I did a high carb day, in the night my children left their junk food cwaflles etc wich I also ate I was literally 6,3 kilos heavier than my morning weight. Wucj is more than 15 pounds in less than 12 hours
That pool analogy was amazing
This helps. I bulk into 26% BF and on Monday I started cutting. I am always scared to lose muscle and get really weak, like going back to the beginning. I suppose is my skinny dude past fucking up my mind.
the other side of the daily weighing is that once you hit slow progress it can have the opposite effect you say here, for me, once a week is better mentally because the daily progress can be slow sometimes
Mighty fine manga collection you got there.
Dude. Your "before" pick in your thumbnail is exactly what I want to look like.
Same
The worst is that in between phase. It’s like you know you have muscle, but you’ve lost enough fat to look like you kind of lift, but kind of don’t. Totally demotivating.
Another 20lbs and I’ll see all my hard work 😫
Lmao at the digital erasing of your two fingers 😅
Ty Igor, the motivation I needed ^^
😂 these videos are hilarious and informative 🤣
I can see Greg making a video on this from a mile away
First few weeks suck ass in terms of body image, I remember how shit I looked when I first started my cut for my show beginning of the year
always trust vitruvian with great content
Great video, great advice) in my experience with clenbuterol, it definitely works, never used any other fat burner, so I have nothing to compare to, but in a late stage of a cut when my weight loss stops for like 4-7 days I start clen cycle for a week and the weight starts going down again, then one week off clen, to let your body rest, then repeat the cycle with slightly increased dose of clen. Keep in mind I used to take clen when I was a kid for its natural purposes, so I knew I could tolerate it even in increased dosage. This comment doesn't encourage use of clen for bodybuilding purposes, consult your doctor first) I'm just sharing my experience
Great vid, agree with everything 100%.
I thought ice was what water tastes like in solid form 😂
the naruto collection in the back helped you get leaner tho :)
good video man keep it up🎉
Regarding the protein goal: I also read when you're obese 1g/lb of your goal weight is a good rule of thumb.
Excellent video! I do have one question: If decide to go on the banana, coconut and sand diet does it have to be organic?
Thank you for this video 🙂
7 months of consistent resistance training 3 times a week, I lost 6 lbs and 6% body fat. Appreciate the words of wisdom on patience.
6 pounds lost in 7 months is terrible 😂. Bare minimum effort my friend
@@beanflicker9919 hey, maybe he's just eating at maintenece and recomping?
@@beanflicker9919been training for almost 2 year, lost in total 10 pounss and dropped from 18.9 bodyfat to 13.9
Us natties we have to chose: else look strong in clothes, else look strong naked...I personally bulk sept to apr/may and cut jun/ jul... do not like the permabulk bloated look.
1 year ago I was 140lb now I'm 170lb skinny fat but I can still somewhat see my abs. I prefer to stay this heavy but want to get bigger and leaner at this size. So I have to eat more than I do and better to maintain the weight while I gain muscle.
Been having this issue for the past 2-3 years. Been trying to cut down, doing it for 4-5 weeks, then going ham 1 week and lose my mind the next 2/3 weeks, thus completely ruining my cut and having to start over...
Seems like your dieting is not sustainable. Find a way to eat more low calorie high volume meals to be fuller and control cravings
@@The_Fitness_Vault true, am trying to find a comfortable and sustainable diet I can stick with. Just pretty difficult, very different per person
Hi Igor, you might want to check out Mind Pump's Shredding Masterclass. It echoes a lot of your strategies, but takes a different approach in terms of when to incorporate deliberate cardio and utilizes increasing step count to ramp up energy expenditure (without sending a catabolic stimulus for 10-12 weeks like in your show prep).
Love your swimming pool analogy, it's super comprehensible and actually the best illustration countering spot reduction I've ever come across.
I also agree with your stance on fat burners. They mostly suck (or suck money as fuck)... It is simply not sustainable to take a supplement that increases your adrenaline and ramps up your stress response for weeks or even months. Not only do you feel like a squirrell on cocaine in a warzone, it amps up cortisol and sends a catabolic stimulus as well.
My weekend warrior herbalist opinion on natural compounds that might be worth taking for fat loss in order to maybe sqeeze out half a percent are matcha tea (+200-500mg of L-theanine), olive leaf extract and green coffee bean, just because they come with an actual net positive of health benefits rather than giving you anxiety from someone sneezing nearby.
Panax Ginseng is also somewhat unique, as it slightly increases your metabolic rate and your desire to be physically active, while simultaneously exerting adaptogenic effect on your stress response.
Greetings from Germany
Love your content.
Excellent video.
Good info thank you. Have you tried Shilajit?
I found this entertaining and useful. Every time I start losing weight I feel small, good to know its just temporary.
I’m having a hard time structuring my diet to get enough. I have little appetite most days.
My weight fluctuates upward of 8lbs a day morning vs bedtime.. It's insane
Awesome video ! thanks
tbh I started taking yohimbine and rawloscine since I saw your vid and I guess I have a high adrenaline tolerance since I dont really feel those side effects that you experience. So far for me been working pretty good.
Do you have any pictures or videos of how your body changed gradually from the bulked state, to the leaning out. I've lost a far amount of fat and waiting to see progress on my fatty areas. I'm lean shoulders arms legs but still quite a bit of fat in other areas
You can watch his “ascension” series to see his progress to prepare for his show
@@brandonloukota4760 I will go back and look through it, but I think he was already leaner than the bulk picture he showed. Guess I just have to tighten up on everything and eventually I will see the results I want
Ngl I replayed that clap 👏 alot. I mean alot. Hella satisfying.
The reason that my dieting doesn't go well is that I love food! I eat all the time!
Most people (that aren't already super active) could lose a lot of weight just by doing regular cardio and eating a reasonable diet. Cut out fast food and walk an hour every other day. That's it. The fat would fall off most people if they did that.
I got the flu couple months ago at about 15%bf. I dropped 8 pounds due to crash diet and zero training. I looked deflated. A week later was able to eat normal again and train. I felt weaker for a couple of weeks. Got back to normal strength but now at a lower bf% about 11 or 12%. I've been bulking and having difficulty gaining fat which is interesting. Now I can see the differences in my body before and after I eat. I use that as a gauge to make sure I'm not gaining too much fat.
I am almost 10 years in this game and here is how I like to do it since this year's January:
I workout like a crazy moffuga and I try to eat like a crazy moffuga. High fat, high protein, low carb, 3500 to 4000 kcal a day but I burn about 1000 kcal on a workout day if not more.
I walk a lot almost every day. A few miles every day. I don't eat what I want but that doesn't mean that I only eat chicken and rice. In fact I almost never eat rice. I almost never eat pasta. I stick to:
Salmon, oysters, lamb, beef, duck, cheese, potatoes, mushrooms, eggs, avocado, sour cabbage, hummus, sandwiches, chillies, salad, butter, salsa, pizza, burgers, celery, spinach, carrots, watermelon, brocolli, curry, bananas, kebab, and some other good stuff.
But I avoid and I try to avoid the following foods as much as possible:
Soy
Teryiaki
Chicken
Sushi
Bread
MC Donalds
Subway
Burger King
KFC
Chocolate, yoghurt, milk and milkshakes, kefir
Sweets/Candy however you wanna call it (I am limiting the amount of sweets that I eat)
i have gained a strength every in the cut 3.5 yrs of gym touch wood hopefully it keeps that way 😅
9:31 - Darude Sandstorm (for the kids wandering what song it is)
I just know I’m going to relate HEAVY and feel attacked 🥴💀
12:13 Igor when people complain about his upload schedule that he's working on 12 hours a week.
damn it I meant day*
Can we get a video on how to bulk for us low eaters?