@@ruaffylp oh yes totally I hear you! It's hard to do and sometimes I advise people to get rid of the scale for a time and just focus on getting stronger, eating whole foods and enough to satisfy hunger, and then looking at getting really good sleep. How much weight did you lose in total?
@@DadBodFitness i was 120 Kilo now iam 76 with 188 cm way to less 😂 … i wanna bulk with 3600 cause I have 15-20 k steps everyday and workout 5 times a week plus cardio 4-5 times for 40 min 😅.. but as I said … Iam afraid of it
@@ruaffylp oh wow! yeah absolutely you can definitely do this. I'm so pumped cause you can make A TON of progress with where you are. I would love to help walk you through that. It's hard. Especially mentally. Even if you wanna chat for 20 or 30 minutes I could give you some good ideas for the best way to do that. Totally free. I want you to get to that 3600 calories. No worries if you don't want to but I'm here if you do. Find a spot on my calendar here if need some help bit.ly/dbfcoaching. It's my coaching link but don't worry about that we can use it to find time on my calendar.
So back in January of this year I weighed 290 lbs. I finally made up my mind to change. I started walking. 1/2 mile to start and just walked every single day. I now walk 6.3 miles everyday after work and 16.6 miles Saturday and Sunday. I lift weights 3 days a week also. I am currently at 170 lbs. 120 lbs lost. I don't and won't count calories. I eat breakfast. Lunch and dinner. All healthy clean food. That's good enough for me. I feel great.
Dude Paul! That's awesome! That's truly inspirational and thank you for sharing. You have a really awesome approach. I love hearing about the walking. Has walking that many miles been hard to stay consistent with?
Reverse dieting is exactly what im doing right now. Ive lost 12kg in around 3-4 months and im slowly building my calories to find my true maintenance and then will increase slightly from there. Doing this alongside progressive overload should increase my muscle mass and steadily build the scale weight.
Dude Jonathan! Well done yes that's amazing how much weight you lost and yep you are approaching this perfectly it sounds like. Have you already been able to see the effects of it in your caloric maintenance?
This makes sense. I've seen a similar thing, weight stalling at 146 - 150 at 1600k for weeks. Last winter I was eating whatever I wanted and weight went up again, mostly fat despite working out 3 to 4 times a week - heavy compound lifts. I think it's probably important when you increase your caloric intake to "bulk" or whatever, to get most of that from protein and fat and not just pig out on pizza and ice cream. I'll give this a try and see what happens. If I just get fat, I know what to do about it at least. No big deal.
Oh gotcha yeah definitely. Yeah it's possible that maybe your training wasn't stimulating enough stimulus but often times I find it's because people just eat far more than what they need to build muscle. We only need around 200-300 calories to effectively build muscle. You are absolutely right though it has to be a controlled increase from good nutrient dense foods that will fuel the muscle growth. Absolutely! Just take it slow, when in doubt focus on eating heavy protein as it's unlikely your body will store that as fat easily, and then lift consistently to get stronger. You got this!
Hey. Love your video,good content. Im on reverse diet now. But im so scared of gaining weight because i just finished dieting after almost 2.5 years and i lost 95 kg that's i belive around 210 pounds. And this is so stressful right now for me. And i do track my calories very diligently and im on 3000 kal at the moment and scale is the same and im scared to go up because i have a recent shoulder injury and i can't lift that much currently. Any way you have a new subscriber. Cheers from Croatia.
Heyyy!! So glad to have you join the community. I love hearing your story and holy crao that's amazing! I hope you have congratulated yourself. That's incredible. I hear you totally. I used to really struggle with increasing and any change in the scale would freak me out. But what I can tell you is that when you're consistent with the process and don't try to correct your calories lower if you see the scale, Guap a tiny bit, that's where the real magic happens. How long have you been at 3000 cal? And what does your current workout currently look like? I'm so sorry. I know it can feel stressful. You're totally gonna get through this and you're gonna look back and be amazed.
Hi Israel! I mean 10k steps is phenomenal for everyone or getting as close to that as you can. I always recommend that to my clients. What I would do is first focus on your lifting. Make sure that is the priority. Do you do cardio everyday? Cardio is great for heart health but not great to use as a tool for fat loss for most people. Are you struggling to maintain your weight currently? How is your satiety? Do you feel hungry a lot?
@DadBodFitness Thank you for responding! So every day I get 10k steps. If I don't get the 10k steps I go on the treadmill till I finish the 10k. But I lift 4-5 days out of the week for sure. I was @ 2200 calories a day but starting feeling sluggish by end of day. At this moment I'm at 2400 calories and I weight 198. I feel like I'm at a plateau. I still feel a bit sluggish the next day but not as much as I was when I was @ 2200 calories
Absolutely!! I'm super glad to help. Oh gotcha well calorie wise that's not too bad. You certainly could get them even higher. What type of lifting program do you follow? And it looks like you probably have kids right? What other life stressors do you have and how much sleep do you get typically? Those would also help pinpoint where we could go nezt
Absolutely…guess it goes back to me being 260 at one point of my life. Scale went from 181 to 186 a few weeks ago and I freaked out. I am back to the lower 180s so guess I am good.
Oh man yeah absolutely Joseph that memory can cause some panic for sure. Super glad to hear you are in a healthier spot now well done! What type of training program do you follow?
Well actually you would be surprised how many people who are overweight actually have slowed their metabolism by chronically underrating and not training to build muscle. Depending on the situation many overweight people (often it's women because they don't like their weight to go higher and rely heavily on cardio) actually can end up still overweight but eating very few calories and can massively benefit from reverse dieting 👍. So yes skinny fat individuals will benefit as well but even overweight individuals can do this
Hey there! Yep absolutely protein shakes are definitely a valid source of protein. Especially if you have a hard time consuming whole food protein, although I would rather someone eat a chicken thigh than a protein shake just for the satiety effect. But protein shakes can be massively powerful if you struggle to hit your protein targets. Do you tend to use shakes a lot?
Hi Anthony!!! Yes absolutely this still applies! What you might find though is that it's going to take longer. So what if the biggest impacts of metabolic syndrome is insulin resistance. Building muscle is exactly what you need to become more insulin sensitive. Muscle is a storage tank for sugar in the body in the form of glycogen so the more of it you have the better your body handles sugar typically. How much weight do you have to lose to get to your ideal bodyweight
Oh my gosh I totally hear you! So ultimately what you have to remember is you physically won't look that different overnight. It takes years and years to add a lot of muscle. The same principles still apply. How long have you been lifting? So you feel too "bulky" already?
@@DadBodFitness many years…I’m pretty fit for a natty at 6’6…just want more athletic look…I would assume a cal deficit followed by maintenance and repeat will help lose fat and not add on any major size
@@oneluv11 sure yeah absolutely and honestly yeah eating in a deficit will help you lose the "bulk" and the "fluff" and either way at this point if you have been lifting for years and progressively overloading properly you won't gain a huge amount of size. I totally get the athletic look and getting leaner would help. Another route you could look at is also shifting towards a more explosive performance modality of training. Mind Pump has a great program for that!
🤣🤣 oh my gosh yeah I hear you! That would be nice wouldn't it? Yeah I feel the grocery bill especially right now with how expensive things are. But there are some great ways to eat cheap! Would that be a helpful video topic?
Hi! Yes essentially although they have different names they are the same idea. But most people don't want to "bulk" even if it's lean bulking. Since it's the same method most competitors use to come out of a competition prep people look at it as "reverse dieting" since you are doing the opposite of what happens when you cut down. So it's more in how you pitch it and who you are talking which will determine whether or not you wanna pitch it as reverse dieting or lean bulking. Typically what I find happens though with reverse dieting is that people will start to even get leaner as they build muscle if done right. Even though they are technically gaining weight.
Does it scare you to watch the scale go up?
Keep up the good content! Love the idea and practice of increasing Lean Body Mass.
Yes ….. cause i was fat for a lonnnnnng time
@@ruaffylp oh yes totally I hear you! It's hard to do and sometimes I advise people to get rid of the scale for a time and just focus on getting stronger, eating whole foods and enough to satisfy hunger, and then looking at getting really good sleep. How much weight did you lose in total?
@@DadBodFitness i was 120 Kilo now iam 76 with 188 cm way to less 😂 … i wanna bulk with 3600 cause I have 15-20 k steps everyday and workout 5 times a week plus cardio 4-5 times for 40 min 😅.. but as I said … Iam afraid of it
@@ruaffylp oh wow! yeah absolutely you can definitely do this. I'm so pumped cause you can make A TON of progress with where you are. I would love to help walk you through that. It's hard. Especially mentally. Even if you wanna chat for 20 or 30 minutes I could give you some good ideas for the best way to do that. Totally free. I want you to get to that 3600 calories. No worries if you don't want to but I'm here if you do. Find a spot on my calendar here if need some help bit.ly/dbfcoaching. It's my coaching link but don't worry about that we can use it to find time on my calendar.
So back in January of this year I weighed 290 lbs. I finally made up my mind to change. I started walking. 1/2 mile to start and just walked every single day. I now walk 6.3 miles everyday after work and 16.6 miles Saturday and Sunday. I lift weights 3 days a week also. I am currently at 170 lbs. 120 lbs lost. I don't and won't count calories. I eat breakfast. Lunch and dinner. All healthy clean food. That's good enough for me. I feel great.
Dude Paul! That's awesome! That's truly inspirational and thank you for sharing. You have a really awesome approach. I love hearing about the walking. Has walking that many miles been hard to stay consistent with?
Reverse dieting is exactly what im doing right now. Ive lost 12kg in around 3-4 months and im slowly building my calories to find my true maintenance and then will increase slightly from there. Doing this alongside progressive overload should increase my muscle mass and steadily build the scale weight.
Dude Jonathan! Well done yes that's amazing how much weight you lost and yep you are approaching this perfectly it sounds like. Have you already been able to see the effects of it in your caloric maintenance?
This makes sense. I've seen a similar thing, weight stalling at 146 - 150 at 1600k for weeks. Last winter I was eating whatever I wanted and weight went up again, mostly fat despite working out 3 to 4 times a week - heavy compound lifts. I think it's probably important when you increase your caloric intake to "bulk" or whatever, to get most of that from protein and fat and not just pig out on pizza and ice cream. I'll give this a try and see what happens. If I just get fat, I know what to do about it at least. No big deal.
Oh gotcha yeah definitely. Yeah it's possible that maybe your training wasn't stimulating enough stimulus but often times I find it's because people just eat far more than what they need to build muscle. We only need around 200-300 calories to effectively build muscle. You are absolutely right though it has to be a controlled increase from good nutrient dense foods that will fuel the muscle growth. Absolutely! Just take it slow, when in doubt focus on eating heavy protein as it's unlikely your body will store that as fat easily, and then lift consistently to get stronger. You got this!
Great video thanks amazing 👏 👍 😊
Hi! Thank you so much and I'm so grateful that you found it helpful! Have you ever tried reverse dieting?
That table pull up though. Muscle is built not just in the kitchen, but also under the dining table. 👊
🤣🤣🤣 nice! Thanks for watching and for entertaining me as well lol
Hey. Love your video,good content. Im on reverse diet now. But im so scared of gaining weight because i just finished dieting after almost 2.5 years and i lost 95 kg that's i belive around 210 pounds. And this is so stressful right now for me. And i do track my calories very diligently and im on 3000 kal at the moment and scale is the same and im scared to go up because i have a recent shoulder injury and i can't lift that much currently. Any way you have a new subscriber. Cheers from Croatia.
Heyyy!! So glad to have you join the community. I love hearing your story and holy crao that's amazing! I hope you have congratulated yourself. That's incredible.
I hear you totally. I used to really struggle with increasing and any change in the scale would freak me out. But what I can tell you is that when you're consistent with the process and don't try to correct your calories lower if you see the scale, Guap a tiny bit, that's where the real magic happens.
How long have you been at 3000 cal? And what does your current workout currently look like? I'm so sorry. I know it can feel stressful. You're totally gonna get through this and you're gonna look back and be amazed.
So should I stop doing 10k steps and cardio? I lift heavy and do cardio 30mins 10% incline .
Hi Israel! I mean 10k steps is phenomenal for everyone or getting as close to that as you can. I always recommend that to my clients. What I would do is first focus on your lifting. Make sure that is the priority. Do you do cardio everyday? Cardio is great for heart health but not great to use as a tool for fat loss for most people. Are you struggling to maintain your weight currently? How is your satiety? Do you feel hungry a lot?
@DadBodFitness Thank you for responding! So every day I get 10k steps. If I don't get the 10k steps I go on the treadmill till I finish the 10k. But I lift 4-5 days out of the week for sure. I was @ 2200 calories a day but starting feeling sluggish by end of day. At this moment I'm at 2400 calories and I weight 198. I feel like I'm at a plateau. I still feel a bit sluggish the next day but not as much as I was when I was @ 2200 calories
Absolutely!! I'm super glad to help. Oh gotcha well calorie wise that's not too bad. You certainly could get them even higher. What type of lifting program do you follow? And it looks like you probably have kids right? What other life stressors do you have and how much sleep do you get typically? Those would also help pinpoint where we could go nezt
Absolutely…guess it goes back to me being 260 at one point of my life. Scale went from 181 to 186 a few weeks ago and I freaked out. I am back to the lower 180s so guess I am good.
Oh man yeah absolutely Joseph that memory can cause some panic for sure. Super glad to hear you are in a healthier spot now well done! What type of training program do you follow?
@@DadBodFitness currently doing a 4 day a week upper/lower split. I just slightly modified Mike Matthew's Muscle for Life Intermediate program.
1st step, you need to be lean enough/skinny fat to be able to do it.
Well actually you would be surprised how many people who are overweight actually have slowed their metabolism by chronically underrating and not training to build muscle. Depending on the situation many overweight people (often it's women because they don't like their weight to go higher and rely heavily on cardio) actually can end up still overweight but eating very few calories and can massively benefit from reverse dieting 👍. So yes skinny fat individuals will benefit as well but even overweight individuals can do this
Do you consider protein from shakes to be a valid source of protein?
It is
Hey there! Yep absolutely protein shakes are definitely a valid source of protein. Especially if you have a hard time consuming whole food protein, although I would rather someone eat a chicken thigh than a protein shake just for the satiety effect. But protein shakes can be massively powerful if you struggle to hit your protein targets. Do you tend to use shakes a lot?
Peanut Butter time!
😂😂 oh yeah!
What if you have metabolic syndrome?
Hi Anthony!!! Yes absolutely this still applies! What you might find though is that it's going to take longer. So what if the biggest impacts of metabolic syndrome is insulin resistance. Building muscle is exactly what you need to become more insulin sensitive. Muscle is a storage tank for sugar in the body in the form of glycogen so the more of it you have the better your body handles sugar typically. How much weight do you have to lose to get to your ideal bodyweight
What if I don’t want to add more muscle…don’t want a bulky look
Oh my gosh I totally hear you! So ultimately what you have to remember is you physically won't look that different overnight. It takes years and years to add a lot of muscle. The same principles still apply. How long have you been lifting? So you feel too "bulky" already?
@@DadBodFitness many years…I’m pretty fit for a natty at 6’6…just want more athletic look…I would assume a cal deficit followed by maintenance and repeat will help lose fat and not add on any major size
@@oneluv11 sure yeah absolutely and honestly yeah eating in a deficit will help you lose the "bulk" and the "fluff" and either way at this point if you have been lifting for years and progressively overloading properly you won't gain a huge amount of size. I totally get the athletic look and getting leaner would help. Another route you could look at is also shifting towards a more explosive performance modality of training. Mind Pump has a great program for that!
Ok now slow it down because all this eating is costing me a fortune!!!
I want 2lbs of muscle per omelette!
🤣🤣 oh my gosh yeah I hear you! That would be nice wouldn't it? Yeah I feel the grocery bill especially right now with how expensive things are. But there are some great ways to eat cheap! Would that be a helpful video topic?
Wait isn't that just lean bulking ? 😅
Hi! Yes essentially although they have different names they are the same idea. But most people don't want to "bulk" even if it's lean bulking. Since it's the same method most competitors use to come out of a competition prep people look at it as "reverse dieting" since you are doing the opposite of what happens when you cut down. So it's more in how you pitch it and who you are talking which will determine whether or not you wanna pitch it as reverse dieting or lean bulking. Typically what I find happens though with reverse dieting is that people will start to even get leaner as they build muscle if done right. Even though they are technically gaining weight.