You CAN Be Leaner!
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- Опубліковано 11 сер 2021
- Come on bro 10-13% body fat isn't the same as 6-8%. Most lean lifters can still lose more weight and look better.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#Shredded #Leangains #Aesthetics - Навчання та стиль
Preach that truth Alex.
Ayyy nice to see you here.
Much love Daniel!
no way
So, when's the collab gonna happen?
Podcast time please!
"You can always be thinner, Look better."
Lol
LOVED THIS REFERENCE
I got to return some videotapes
texas chainsaw massacre on my CRT
Let's see Paul Allen's physique
The one disclaimer is that this idea becomes more prevalent when someone has lifted for a while. Novices can't use this logic to show muscle that isn't there yet. Besides that, even though I'm biased towards bear mode this is a great video! This message about avoiding self limitations is an important one.
Why do you like bear mode?
Haven’t you noticed XXX is so much better in the 12% to MAX 15% bf?
@@VwapTrader I enjoy the feeling of looking massive in clothing, and I believe in employing the illusion strategies to help while shirtless (daily stomach vaccum and working every aspect of the core hard in particular). Additionally, I enjoy the flexibility and life balance the bear mode philosophy provides, whereas there is much less leeway at the lower body fat percentage. And 15-18% is still lean in the grand scheme of things (15% is leaner compared to 90+% of Americans). Daily cardio is still very doable when in bear mode too; your point only makes sense if the lower body fat had the implication of better heart health (which isn't necessarily true).
Kronk knows whats up
Why do you think novices can’t use that logic ? A novice lifter can always recomp instead of bulk n cut, no?
I think recomping is not utilizing this strategy. A recomp stays the same weight to gain muscle and fat, but he's advocating for getting leaner in general. The progression is VERY slow in a recomp, and if you try to cut down too early or even go for "main gaining" serious drawbacks occur. For the cutting, you're not going to look good because muscle isn't showing. Main gaining spins so many people's wheels and leaves them with little to no progress.
Recomping CAN work, but I find many people don't stick to it long term. In comparison, a well done bulk or cut will show more results at a faster rate and can provide sustainability through the visual validation. The caveat is they shouldn't bulk and cut the same few pounds due to ab anxiety (which is unfortunately common). If they don't, they will be happier long term.
Damn dude, you're looking fantastic
Preciate that dude!
🙏🏾This is what I needed to hear Thanks as always
Easily one of the best and realest fitness creators on UA-cam
Honored to have a real audience 💯
massively under-subbed channel.
7:08 100% bro you said it man. Bless you bro. Love it to see people saying that now. Too many insta fellas out there just keep pressurizing noobies to push it too hard too fast these days.
I fucking love this channel. One of, if not the, best fitness channels on YT.
Sick lighting, that blue shit goes in. Content is on point as well 🖤
Finally decided to subscribe and turn on all my notifications. Best fitness channel i follow
Absolute truth!!Great topic Alex!
Amazing amount of information very well presented. Love your videos man
great video alex ... love your channel ❤️
Thank you for this video bro, recently dropped from 80kg's to 68kg's over 3 months and have really felt the performance drop. For now, I'm lifting the same numbers as when I was 80kg's but progressive overload has become very slow and difficult. I am much much more leaner and look great but the lack of progress is getting to me mentally, as I was pushing more weight every week on my bulk. This video was literally a god send and your advice really helped me get over my slow progress.
Hey brother! First of all congratulations on dropping all that weight in such a small amount of time. Second, the reason why you're strength can be affected is because of the time length of the weight loss. You dropped approx 27 pounds in 3 months which is insane. When someone drops 500 gr per week is consider good and 1 pound per week even crazier haha. Like the amazing coach greg says try to drop the weight slower than last time. I am just saying to slow down the process a lil bit, there is no rush. Train harder than last time and drop the weight slow, try to increase the cardio to eat a lil bit more calories to still keep dropping weight. I've been following this advice, my PR's are skyrocketing CRAZY even though I'm mantaining 14-13% body fat. It is possible to loose weight and get stronger just take it slow fella.
One of the reasons I love this channel so much - you call us out on our BS!
Hey Alex, would love to see you go a CLASSIC AlphaDestiny bear mode at some point, maybe this winter or next year, whenever you feel like it, showing us your new takes on conjugate programming focusing on the 6 essential muscle groups! It’s been a little while since you’ve talked about this topic, and it would be cool to see you go back to your roots for a block of time. Would be interesting to see the differences in how you look between now and when you were at your best bear mode levels years in the past. Maybe you could bring the wonderful plant-based bulking meal pics back to the gram too. Just a thought!
Keep the solid ass content coming Alex !
Consistent content!!! 👍🏽
I needed this video it's a wake up call!
Your tips are so helpful and adorable...!! Imagine the new version of myself ♥️
Damn looking great Bro!
I needed to see this video when it was posted 🤣, im literally coming to this realization on my cut like man i coulda stopped my bulk a lot sooner
Appreciate your content man!
Hey Alex , how about making a video about bulking and cutting without tracking calories .... i think it would be usefull to a lot of us
That would be a cool video. I know Geoffrey Schofield covered that recently.
@@AlexLeonidas Yeah , he recently talked about intutive eating !
But i think everyone would love to hear your thought and maybe secrets on this one !
@@The_Advisor_101 @AlphaDestiny yesss
I second this idea.
Any time I try intuitive eating I always end up under eating, or mis managing my protein/carbs. I end up spending so much time on my fitness pal out of fear that I won’t hit my goal on presses next workout, or worse, my reps go down . Shit gets annoying.
Thank you for speaking the TRUTH......
I am just as excited for that 180 lb Pullup as i was for your 405 bench!
My guy Alex never falls off.
My favourite new UA-cam channel 100%
Thanks for being active again dude
Great vid alex
great vid alex
Spitting facts!
Hey Alex, could you possibly do a video on the Hex Press. I love the exercise, but I find it hard to keep my shoulders down and pinned back when performing the exercise.
I've been using short lean bulking cycles over the last year or so, I'm on one right now. It's the way to go for me. I always look good, still making progress, and leaning out takes very little effort and time. Literally all I do is add or remove some minor items from my diet to create a calorie surplus or deficit as needed.
how short are your bulking cycles? do you eat in a surplus for like a month then cut back down?
@@basha6376 I play around with it quite a bit. I'm on an 8 week bulk right now, and then I'll cut for 4 weeks after. I've done 12 weeks before, and that worked. 4 weeks or a month is a little short too make much progress as far as growth goes. I don't use as large of a surplus either, usually around 250-300cals, and it works.
Your back is looking juicier than ever man! Great work
People really assume there is no in-between as far as body fat percentages are concerned. You can look great at a certain level of leanness that doesn't have to equate to single body fat, while maintaining a respectful amount of strength.
Really love all the calisthenics content that you put out.
Could you please consider making a video about programming your own calisthenics workouts for hypertrophy for those stuck in the beginner/intermediate quagmire?
I'm glad you like the calisthenics content. Absolutely, going to cover all of that!
@@AlexLeonidas would definitely love to see that my guy. Calisthenics catches my attention the most. Love your content and would be awesome if you made a program on body weight training!
@@AlexLeonidas Thanks you so much brother!
Keep it real man you're awesome!
+1 subscriber
The CM conversion to 10% bf was on point for me. I'm 185 cm and my leanest state was 195 and I was about 13-15%
I agree! I am now a bit out of shape and slowly coming back but at my best I was 85kg(185-190 pound) and 180cm( 5ft 11 inches) and around 20% body fat but few months earlier I was 170 pound and closer to 15 percent. Now that I don’t want to be as strong, there is no reason why I won’t slowly lean down to 165 and I am 190 right now
You nailed it!
Last year with gyms closed I went from lifting 6 days a week and about 175, to cardio every day and cutting to 137! I lost significant muscle because I wasn't lifting but got peeled lean. Back on weights now for the past year and I'm currently at 163 and haven't added on much fat at all since. It can be done but discipline is 99% of it.
Thank you for the upload Alex. Im 22% bf. Can't wait to get to 21%
I've been bulking for 15 years, this inspires me to get lean 💪
Today is my birthday and I just set up my home gym after it finally came in. Can't wait to get started in it
Happy birthday man!! Let's get those home gym gains.
Happy birthday bro!!
Thanks guys gonna munch my birthday cake and hit prs with the extra calories
Happy birthday!!
Me being 5'10 and 162, and only seeing top row of abs/upper obliques after 3 yrs lifting. Still afraid to bulk and getting fatter, or leaning out but being weaker then I already am
*FitnessFAQs and AlphaDestiny collab PLEASE!!!*
Love this video, I have never been one to be crazy about being lean, been there did it, but my sandbag presses suffered, went down from 95 kilo to 80kilo when I eas shredded.
Didnt cut since 2018, and now I do 100kilo sandbag press for 4 reps and its only increasing. I worked my way up to 100 burpees under 4-5 minutes, and I do that everyday....
And I look like I have a better physique, much more aesthetic, muscular, vascular, and well proportioned than guys at 10 percent body fat. While me being 18-20 percent body fat all the time.
Abs aren't everything, the way your body looks is everything.
Alex, could you make a video about your own conjugate system in detail?
We miss your QnAs buddy
Great upload Alex! question I am doing box squats in my program but they are just slightly above parallel about half an inch or so should I continue with them? I figured if they are just above parallel I can up the amount of weight I can do and do that as an overload to my normal squat
Yo Alex consider making a video on Vince gironda's neck press
Have a good day😊
Can you make a video on running standard in terms of time since u r a big advocate of running..
Like standards for 1mile,3k ,5k and 10k
Great video. Information is on point as always! I recently lost 5KG and my lifts dropped by about 20% but have since mostly bounced back. within 5% of old maxes. I believe more body fat can help especially skinny guys like myself gain muscle faster. It also helps me on my bulking mission because I feel hungrier.
Maybe a video on how BF affects hunger, or yet another skinny guys bulking tips video could help a lot of your viewers.
Thanks :)
Can u give us ur take on fasting and fat loss/strength gain/maintenance?
Nice content as always Alex. One question. My gym has only hexa plates and it's really hard to do pendlay rows with them, there are only 4 round plates (55 lbs) but I can only do 5 reps with them. Should I continue doing low reps or should I give up pendlay rows till I get a stronger back?
You're lucky, 5 reps works great especially 3x5 for novices. Go right ahead bro, just use good form.
Alex thanks for all the advice brother!
Hit 315 pause bench
315 touch and go close grip bench
164lbs body weight!
Gonna try implement conjugate soon!
How long have you lifting bro?
@@TheCodenaruto 6 years, bulked up to around 90kg then cut to 73kg
Arctuh Ooh, damn bruh you have put in the work. Nice! How tall are you btw?
@@TheCodenaruto 5 10
Arctuh theb toh must be quite lean!
Great video! What would you consider to be acceptable levels of lean body mass for your average height lifter?
Totally agree, I've been dieting for like one month and already lost 5/10 pounds and I think I could go 10 pounds lighter and that would be great for my gymnastics and calisthenics training
That lighting📈📈📈
Can you please do a video on old school bodybuilders like Steve reeves and George eiferman
A video on volume recommendations for beginners, intermediate, advanced would
Be great. I feel the 10-20 set range is too large and can be misinterpreted to think trainees have to do 20 sets for biceps, calves, etc
I think this would be a good video because I suck at tracking my volume.
Even though I’m seeing gains and improving every week, but I don’t really know how to track my volume I just add more weight with same reps(depends if I’m lifting heavy or not). and keep the same rest time in between sets
Mike Israetel has a brilliant series addressing this, I'd suggest checking it out :)
@@noahsouth9008 I’m quite familiar with his work but think it’s very high for most. His expertise is more so for advanced
Hey Alex, due to my job, I have to do fasted running almost every morning. When trying to bulk up, do I act as if the calories burned need to be made up in eating more? Or do I just eat a little bit above maintenance like normal since I'm doing it fasted? Thanks bro!
Hey man. Do you have a nutrition video going over what you eat to get shredded but maintain mass? Like you said in this video I can lose some fluff on my belly. I can see my 4 pack when flexed but when I relax I look fat. I carry some fat around where my lats are too and I'm hating seeing it. I'm 165 at 5'9" but I know I should probably be like 155 if I got shredded
I’m 6 foot. Intermediate lifter. Just got pretty lean down to 165 lbs. women love it.
Hey Alex, a question, typically how do you do your cut? do you track you your macros, incorporating cardio, or any other stuffs? Currently I'm trying to cut, but wanted to know what are your ways/how you do it. Also do you lowered your overall volume/intensity during your cutting phase? Btw you're looking great on the cut bro
Dont train less hard when cutting focus on progressing overload if not focus on maintaining the strenght dont go lighter..
Hey AlphaDestiny, what are your thoughts about taking creatine? Have you personally used it? Do you consider it as good for everything (cognitive benefits, better recovery, higher strength&muscle, no short & long term side effects, etc.) as most people say it is? Would you recommend taking it?
Excellent
You should make a channel for nutrition, cardio and mindset
What do you think about the 3 month bulk and 1 month cut cycle?
Most of my adult life I've probably been in the 30-40% body fat but after getting down to around 18-20% body fat, it makes a hell of a difference in lifting and quality of life. I'm very happy with how I'm looking but my goal is to reach 15%. That would be the leanest I've ever been since I was in my early teens
Interesting how it’s all relative, I’ve been around 15% for years and think if I was just 10-12% it would be great.
Yo im a basketball player and wondering what a good body fat percentage is to stay as light as possible while still getting healthy tendon recovery.
What about for strength performance?
Hey Alex would love a podcast by you👌
I’m at 6’2” 174lbs right now… I thought I was lean at 185, but I got all the way down to 163 before I started feeling bad.
what weight should i aim for?already lost 110lb. now im 220lb, thinking drop to 200lb,? what do you think will i be roughly 15bf? i do calisthenics for 2 months now. 6.4-5ft
Could you make a video on how to progress on weighted chin/Pullups. I am having such a hard time progressing on them🙏🏻
Ps keep up the amazing content. You have helped me out so much the last year
Yeah we need that calisthenics program your working 🙏
I can do 15 kg 3x5 on weighted Pullups and just hit 20 kg 3x5 on neutral grip chin ups if that helps and I weigh 78-80kg. So I Think I am an intermidate
i need help my forearms are pumped more than back and biceps during pull ups. it has to be a form issue because at this point my forearms are extremely strong
@@pterpsvin8887 I know I'm not Alex but do you always aim to do 3 sets of 5?
@@irishscience580 your probs pulling with your elbows towards your chest, slow it down and imagine instead of arms and hands you have chains and hooks, hook the bar and imagine the only way you can pull yourself up is by pulling with your back and bending the bar in half
I agree, I made most of my gains for 5-6 years gaining 8 more kg without whilst keeping my bodyfat very low. I went too low then at 71kg and under and went up to 72 ish 73 and felt better so I found my sweet spot for circus and gains never went up or down and now am at 79-80 looking the same bodyfat. The look im talking about is pretty much what Alex looked like between 70-72 kg. Im not more muscular, im taller and probably a tad less muscular. And yes I fluctuate somewhat rarely more a consistent kilo on the scale (water weight can make it way more in a day a a few), especially when I’m not fully consistent with the diet to not get fat, and also not get too lean, so I can also make sure that I’m not really cutting and apparently I have the room to grow, so I think I am at the surplus I need.
On point and as for tall guys i can say personally i was 190 at one point, i just looked lankey my shoulders were so small if i took of my shirt you could actually see the bone in my shoulder. Now my all time heaviest i believe was 308 for a long time i gave no fucks about how i looked or health, i only cared what i lifted and nothing else. Now last year in september i was 304ish and ever since then till now im down 31 pounds, and i can be leaner yet my plan is roughly 17 more pounds and then stop there at least for a little while. And then see how things goes from there due to i want to develop some strenght at that weight, and get comfortable at that "low" weight i say "low" because i have been used to be around 300 for a few years. Despite training alot did not do any form of cardio tho, HUGE mistake not just huge however flat out stupid to not do cardio/GPP work especially considered that there are alot of different ways to do it.
recently added calf raises on the leg press machine x3 per week. my right achilles tendon feels strange sometimes like its clicking (not painful though). do you think it’s just the tendon getting used to being under-load ?
- thanks
If you’re just starting out try lower volume and intensity. Makes sure your ankle is flexible. Because ROM is small you can use bands and less weight
hey alex. i need help my forearms are pumped more than back and biceps during pull ups and chins(bodyweight and weighted). it has to be a form issue because at this point my forearms are extremely strong
Finally started a cut after your over 20% BF% is “fat mode” not bear mode comment. Lost 8 pounds so far, let’s see how this journey goes.
The video quality is top notch. 360p looks like 720p on my phone.
1080 looks like 4K
Hey Alex, do you jump rope and would u recommend it as a good type of cardio for lifters?
It’s fantastic, 8 sets of 2mins of combos + shuttle runs+ pushups…takes circa 20mins and torches cals
Thank you for the wakeup call
10-13 is definitely attainable, I still think that 12-18 is the best for health, aesthetics, and performance for lifetime naturals though
That's a big range lol
12-15 is best after 15 you start looking soft.
I agree, 10 to 12 percent body fat is the best range in my opinion. When i got around 7 years back with very strict diet, exercise, and consistency, i got so fucking ripped. I didnt have much side effects but was always hungry asf even at 3000 to 3500 calorie maintenance phase. I enjoy being at 12 to 20 body fat range better and bulking in terms of strength.
I'm pretty happy in the 17/18% range, bellow that i start to become lazy with workouts lol
Stuck not getting leaner because i dont want to be lower that like 65kg at 5 9, is that just silly? its just a number, but all i see if people saying less than 150lbs is skinny as fuck even though i have good amount of muscle for my size. hmmm
Alex, what do you think Iron Wolf's bodyfat percentage is?
That shredded Alex is inevitable with this content!
Temporarily, most likely! Extremely low chance I'll maintain that though.
@@AlexLeonidas Hell yeah dude. Learn what ya can, then back to a healthy weight. Enjoy bro!
Alex what is your opinion on maingaining?
Man I'm gonna cut a bit, my face looks damn bloated as soon as I gain a bit. I think I'm made to be really lean year round
I feel you on the bloated face part!
My face seems to get thin pretty fast for whatever reason when I drop below 164 lbs, so I prefer to manage a bit higher body fat percentages for now.
Alex, thoughts on turkesterone? And would you take it?
Cant wait to finish the cut to slowly lean permabulk man
Gettin' to my height in cm in pounds, or minus 100 in kg while lean (10-15%) is actually my dream, I could probably do it but proportions matter more than pure muscle mass to me and since my quads are naturally a bit oversized in comparison to the rest I'm not sure if I can get there while havin'the proportions I want (big upper body and calves, but without huge gastrocs, more focus on soleus, tibialis and the smaller muscles) I would be happy with 160-170 instead of 178-180
Hey Alex, what about being overweight? A lot of people are obsessed with their BMI score and being on "healthy weight" so they aren't bulking and they stay the same
Hey Alex, any advice for someone prehypertension? Slightly overweight so definitely gonna drop the weight and add some cardio. Think an organic and wholefood based diet would aid over a typical iifym?
Carnivore diet all the way for you.
I'm 5ft6 , I've been lifting for 3 years. I went from 258 down to 139 and then bulked to 149. I have no idea what my bodyfat percentage is because of loose skin and water retention issues. I have very vascular arms and 2/4 abs visible when I flex. What should I do from here?