I respect you keeping in real. A lot of people aren’t going to like hearing this, truth is we all gotta do it whichever way works for us. Losing weight is better than not losing weight period. I lost 50 pounds in a extreme way and it’s been off for almost two years effortlessly. I don’t regret a thing and it was life changing.
Losing weight is NOT better than losing weight, period.would you say that to a guy packing on muscle? No, because that weight is muscle mass being added.
@@Anonymous38572 you trying to get technical 🙄 man if the guy is trying to pack on muscle then he isn't trying to lose weight then is he?😐 besides I think @dyno Dyno talking about fat muthafukas that need to lose weight🤣.
@@Divisiononebasketball I didn't drink alcohol for about 3 months, I went to the gym 5 days a week, and I ate about 2k calories a day. I also worked a physical labor job at the time. Luckily I am pretty muscular naturally so I didn't have to worry about looking flabby. Am at the leanest and best looking I've ever been from 270 to 220lb. Spent a lot of days feeling cold even from being in such a deficit. I guess it's "unhealthy" but I changed my life in a quick amount of time and came out for the better.
@@Jefe-qh8kdnot really lol. You can lose weight eating the same amount and just walking more. I’m pretty sure 99% of people can agree that walking more is easier than eating less
He’s right on those steps. I used to do 20,000 a day and lost extra LBs I’d never lose by just doing a gym routine. LISS is what it’s called. Low intense steady state cardio. Combined with proper food intake, you’ll shed weight and feel better.
@@tetevi1 Its like 3 hours of walking. If you have an active job its easy. If you have a sedentary job its probably close to impossible if you have a full life.
@@trinityarc6914 let’s say someone has a bodyweight of 200 lbs. He is suggesting that person eats 200x10 (2,000) calories. He is also suggesting that person eat 200x2 (400) grams of protein. 400 grams of protein is 1,600 calories which is 80% of 2,000 calories. People do not understand the basic mathematics behind macros which is a big reason why there’s an obesity problem in the first place.
Yeah that was weird. Get a body composition test and eat 1G protein per pound of skeletal muscle. Much closer estimate. You still need protein for skin, hair, nails and other functions so no harm in eating high protein, but maintenance level is definitely not based on your total bodyweight. All that water weight does *not* need protein lol
I walk 15 to 20K steps a day. Easily. It's not impossible. It might be a bit challenging at first but wow, the results are amazing. I'm almost a medical doctor so let me tell you why walking is the greatest and most underutilised tool for fat loss. When you walk, your body isn't in a rush to find an immediate source of energy to burn as fuel so it ends up utilising your stored energy aka fat cells to burn as fuel. On the other hand, when you do anything explosive like running, your body needs an immediate source of energy so it reaches into your carbohydrate reserves and uses that as energy. It's truly beautiful how much fat you can lose by just walking. It's sustainable. Easy to do. You can recover from it pretty quickly, it doesn't put your joints under pressure and you won't feel miserable after. Thank you for attending my TED talk.
@@ZelmonBelangersolipsism did I say you can walk and eat whatever you want and burn fat? Wtf? Walking creates that calorie deficit so instead of starving yourself, you can increase your level of activity. Or you can do what I do which is being on a calorie deficit, eat high protein meals to stay full, walk more and watch the body fat drop faster than a stripper on a pole. How's that for thermodynamics?🙃
@@BestLifeMD I'm a medical intern completing my final year of medical school. On top of that, I'm a certified personal trainer with a few years experience working as a coach. I also got on a Skype call with Brandon himself a few years back to potentially expand my business. Ok now you know who I am. I was talking about the benefits of walking and how it targets your fat cells but Mr Thermodynamics over here assumed I don't know anything about calories in, calories out 🤣
Idk why people have to present things as extremes. You can lose as fast as possible and then maintain, but if you have a lot to lose then it’s smarter to do a sustainable deficit so it actually changes your lifestyle and you don’t just burn out to return to old habits. Different strategies for everyone
@@jai9952 Exteme calorie deficit of 1k calories a day will make you lose a ton of muscle and your metabolism will adapt very quickly and you wont be able to lose anymore fat even though you eat like a girl.
@@jai9952 I’ll jump in , to sum it up if you want to lose weight a calorie deficit is needed and it takes patience . Fast weigh loss, doesn’t yield the best results because the healthy habits are not incorporated fully into the lifestyle. Of course it’s a case by case situation , but the there have been enough studies done that prove that slow weight loss yields better results because the person , developed healthier eating habits and adopted a much more healthier lifestyle . As opposed to an individual who went on a extreme calorie deficit for a set amount of time and only did that and didn’t adopt any of the healthy eating and lifestyle habits .
@@510midget8 very agreeable! I had a similar feeling towards it too. I mean a sudden deficit and a ton of cardio would definitely end up in considerable muscle loss and 2 grams of protein per pound of body weight within a 1300 calorie mark is an unfair expectation on its own.
Ideal for me is 12,000 steps a day. It takes me 90 minutes. It’s a brisk walk. I do it 6 times a week. One day rest. Not practical to do more than that. I stay off any sugars, soft drinks. I am doing okay.
Thank you for being so honest with your perspective. I wish this were the more accepted viewpoint. When people hear to choose a diet that is sustainable, I can imagine it being a setback. When people believe this is how they need to live for the rest of their lives, they may be discouraged. Great message.
He made a mistake here. Its 2g protein per KILOGRAM (actually 1,8, but I usually go for 2g per kg). And yeah, walking also works wonderfully. He just explained it as poorly as possible.
I lost a lot of weight listening to this dude , every single time I watch a video it makes me nauseous to the point of either not wanting to eat or puking what I already ate
jump rope is better than walking it helps w cardio and i’ve noticed my legs and abs getting better walking is good but just 15-30 mins of jumping can burn 300+ cals than 1hr of walking
Mate 40.000 steps, the most I manage consistently was 30.000 per day in 2020 and that was having no job, online classes which meant walking for 6hs and the rest of the day I was either training or walking. 15.000/20.000 is doable
"Keep walking man" best advice ever. Cut the fast food crap, and walk, walk until you can you are comfortable to workout with your body weight. Dont go try to do pushups and situps while you weight 220 and should be weighting 150 or never workout before. Thats gonna make you quit before you start. Start walking and keep walking you are gonna see results, but best results take time. No over night or 10 days crap is gonna work i promise you that
How you gonna certify this fools trash advice. Thought you were better then that bro. You only need .7g per pound of body weight. And this fool is flying on pro bodybuilder amounts of testosterone claiming he “doesn’t see much difference.” Gtfo Third, YOU even said it’s not about being FAST, it’s about sustaining a GRIND. Cmon bro…🤦🏻♂️
It really does bro. And you see results fast if you can hang on for a month, you'll start to see it pour off. He's not counting protein with the calories you eat though, that's where people are getting confused.
I think he means 2g of protein per KILOGRAM of body weight. Pounds is crazy, and the research studies say 1.6-2.2 grams of protien per kg of body weight is ideal for maintaining-building muscle as you go towards the 2.2 mark.
I started a manual labor job where I’m getting 20,000 steps per day, along with all the other activities that come with it. I’ve combined that with weightlifting and fat is melting off my body. Some of that is muscle, but I still keep my protein high. I have never had an easier cutting diet.
@@alfonsobio4126 to maintain muscle and still lose weight you still need 0.8-1.0. There is absolutely no difference in the 2 when building or maintaining muscle while losing weight.
So as an athlete who has been in my Nutrition/Fitness Lifestyle for almost ten years now, this is an old school “old school fitness UA-cam” approach in my opinion. I use it to get really tight for the Summer and for marathons including my debut this year as an Ultra Runner. The only problem I have had with this method is, after doing it for so long, you trained your Mind/Body to nearly starvation mode and it does not have interest in eating to maintain any physique, but rather to just “EAT”. All my results are on my page. If this method works for you long time then shout out to you. Blessings everyone.
Makes no sense. He recommends 2 grams of protein (8 calories) per pound of bw and 10 calories per pound of bw total. So 80% of your calories are from protein what a joke.
I'm taking the more sustainable approach. I eat around 1700-2000 calories daily, 1g protein, 1.2g carbs, .35g fat per lb of ideal body weight. I walk 10k-15k steps and hit weights 5 days week. I've lost 38lbs in 4.5 months.
The worst part is newbies are going to take his advice. That’s far too big of a calorie deficit and 2 grams of protein by pound is far too much in my eyes.
Losing a s*** ton of weight is easy learning how to keep it off is the hard part which is why you want to practice that far before he was reached your weight loss goals.
“Take your bodyweight in lbs, multiply it by ten, that’s how many calories you should eat in a day.” This logic doesn’t work the same for everyone though. I’m 171 pounds with a good amount of muscle mass and not a lot of body fat, plus I’m 18 years old. My metabolism is much better than someone who would also be 171 pounds, but with little muscle and much fat, and maybe if their older than me then that would lead to an even slower metabolism as well. So how can his advice be for both of us to eat the same amount of calories? And he doesn’t even take into account how much we exercise. Yes he recommended 20-40 thousand steps a day, but he doesn’t consider who goes to the gym, with what frequency, volume and intensity, and what other type of physical activities we do other than walking. When I was cycling, going to the gym, and doing kick boxing in the same day I was burning around 3500 calories. Eating 1,710 calories would make we want to literally die, if I ate anything less than 2,200 I was starving.
@Lions Truth I agree that it might work for the average person, but for anyone who has a good amount of muscle mass, with relatively low body fat and exercises a lot, I would say do this and add 200-700 calories depending on how much you exercise.
my weight is 90 pound.....so i must eat 900 calories to maintain....i want to lose 1 kg in a week 1kg=7700 calories÷7day=1100 calorie deficit a day ooohhh shit,this impossible to me
Fax doing this myself, majority would rather hear some soft shit like a "diet you can enjoy" no need to enjoy shit. Too much enjoying got you fat in the first place
I eat 200-250 grames of protien a day easy keep my fats up for energy and run next to zero carbs absolutely love it been doing 30-45 min of cardio a day and lifting and feeling great went from 225 of chewed bubble gum to 165 pounds wanna cut to 150 and been more shredded so im gonna drop my fats a little and up my cardio another 10-15 minutes
idk making the transition/committing to a healthy lifestyle is all about replacing old bad habits with better new ones and being consistent. A lot of people go from 0-100 without building the proper habits with the right mindset and end up failing in the long run. It's about the journey, not the destination.
However, if you try loosing wheight too fast you will also loose a greater amount of muscle which is the point of doing it over a longer period of time to maintain as much muscle as possible while cutting.
Doing this exact strategy for my peak week and I agree 100%. Why would anyone want to maintain this? I’m trying to dip into 5% body fat and get out as fast as possible
@@fizzle2323 walking 20miles is not a strategy. I direct traffic for 8 hours daily and the most I've seen is 22k. You would literally be walking 12-16hours. That's just like saying only eat 200 calories daily. Sure we could do it but once or twice but that's not a strategy
@@Iamboston81 actually its 10 miles, and you can break it down , doesn’t have to be all at once, but its doable for those who LOOKING to lose weight FAST, this doesn’t apply to all of us , there are some folks out there who are over determined , but respect to you and your job sir 🙌🦅
Well, that's what I'm doing, and it's working. But I'm eating more fat than protein and keeping calories under 1100. 15,000 steps on stepper, 10,000 off. I weighed 147 pounds last week on Wednesday. Today is 8 days later, and I currently weigh 138 pounds. In a month, I'll be eating a scoop of ice cream. Until then, I suffer.
This man speaks facts, been fasting for 5 days and ran and walked on incline 10+ miles per day. Shit literally shreds off fat. Lose some muscle too, but get to that ideal BF% then just rebuild that muscle
Thank you for saying this.👏‼️ Everytime i hear the "do something that's sustainable and long term". Girl, i need to lose the weight NOW, then I'll do a routine that'll help me maintain it. As someone said, it's better to lose the weight that not at all. Like if i do the "sustainable long term " version, i will lose motivation less than half way (because I'm barely seeing any results), so i won't even get to the mark that I'm supposed to see results. Plus this advice is kinda terrible for people who have some terminal illness due to being obese/overweight. You want to tell me you prefer they do a diet that'll take like 2 years to get to their goal weight vs one that'll take just a couple of months? However, if we're talking about building muscle and the like, yh that's going to take time
I know some of you disagree with him but this approach matches my mindset and personality. I lost 63 lbs in 4.5 months going from 251 to 188 being extremely strict with my macros focusing on a caloric deficit and adequate protein. I gained approximately 2-4 pounds of muscle. I say approximately because your lean mass can be influenced by hydration. Regardless, I didn’t lose any muscle over that course of time. I tracked my body comp with BodPod measurements each month over that course of time. This approach worked for me but may not work for others. I always say, try different methods and find what works for you and what keeps you motivated. It’s a daunting journey at times and staying motivated is the biggest obstacle (at least for me)
He is right. I tried body recomp many times and I ended becoming more fat every year. Ditch the weights and spend all your time doing stair master. Jay cutler did 45 mins of stair master twice a day for 14 weeks for his shows. Couple that with a low calorie diet and good rest. I mean how much ever rest is needed. Could be 7-10 hours depending on how much recovery is needed. Once you get closer to your ideal weight start the weights and main gain
Wait a minute why would you want to keep eating the amount of calories it takes to maintain your current body weight? If anything find out the amount of calories it takes to sustain your gold weight you're go away and eat that is that to lose weight the fastest And supplement to keep those energy levels up until you hit it while taking injectable l carnatene .
FYI when he says “multiply your weight by 10 this is how many cals you need each day”, it’s your Bmr, and due to NEAT (non exercise activity thermogenesis) your maintenance calories is at least 200 or 300 cals above your bmr. Your bmr isn’t maintenance, it’s the calories you need each day to function properly. It should be set as a bare minimum if you’re trying to diet
Doing something similar to what you suggest it is working (quickly, and losing little to no muscle), low carbs moderate fat and high protein eating plan, gym and plenty of steps, however can’t fit 2g of protein per pound more like 1-1.6g.
1. 20k steps taken at 200 pounds is about 1000 calories burned also. (EXCELLENT) 2. 200 pounds times 10 = a caloric intake of only 2000 calories. (pretty good) 3. 400 grams of protein times = 1600 calories from protein out of 2000 total calories. (Not even a carnivore diet can sustain that usually).
Great advice if you’re someone who’s looking to melt fat. If i took this advice, 145 pounds x 10, that would mean I would eat 1450 calories approximately. My maintenance calories is 2500 so if I did this I would be left at a 1000 calorie deficit. Then if I did the 20000 steps that’s like 700+ calories burned on top of the 1000. There’s 3500 calories in a pound of fat. So that would leave you at a 1700 calorie deficit for the day, or in other words approximately half a pound of fat burned every day, or 3.5 pounds of fat burned every week. This is just for me but it’s pretty similar for everyone else depending on your weight.
do not do this brother. for your health. get your approach from your doctor or someone else. this video is highly flawed and tailored to a certain group
300 gram steak breakfast, 6 eggwhites as a snack between, 300 gram chickenbreast main meal, 300 gram pig flesh in the evening, 50 gram proteinshake before bed My supermarket will be proud of me
I respect you keeping in real. A lot of people aren’t going to like hearing this, truth is we all gotta do it whichever way works for us. Losing weight is better than not losing weight period. I lost 50 pounds in a extreme way and it’s been off for almost two years effortlessly. I don’t regret a thing and it was life changing.
🏆
Losing weight is NOT better than losing weight, period.would you say that to a guy packing on muscle? No, because that weight is muscle mass being added.
@@Anonymous38572 you trying to get technical 🙄 man if the guy is trying to pack on muscle then he isn't trying to lose weight then is he?😐 besides I think @dyno Dyno talking about fat muthafukas that need to lose weight🤣.
What was the extreme way?
@@Divisiononebasketball I didn't drink alcohol for about 3 months, I went to the gym 5 days a week, and I ate about 2k calories a day. I also worked a physical labor job at the time. Luckily I am pretty muscular naturally so I didn't have to worry about looking flabby. Am at the leanest and best looking I've ever been from 270 to 220lb.
Spent a lot of days feeling cold even from being in such a deficit. I guess it's "unhealthy" but I changed my life in a quick amount of time and came out for the better.
Homie wants me eating 1500 cals a day with 300g protein 💀
Bro exactly the SAME for me💀 This dude is on somethin.
ahaha
Just drink protein drinks its like 42 grams of protein and the drinks are 280 cals each
@@Ptx806 even if I only drank those and ate nothing else it would be only 210 grams of protein at 1500 cals
@@lxxdccvii4805 bro just multiply your weight in kg by 2
40,000 steps , this nigga wants me to travel by foot everyday roflmoa
Lmao shit would take to ass 6 and a half hours to do. This man is extreme
Seriously it takes 90 minutes to walk 10000, so 3 hours if walking a day to hit 20k, 6 hours a day for 40k. Now way in hell is that possible
You don't need no walking when you grow up you ride a folder.
Ideal for me is 12,000 steps a day. It takes me 90 minutes. It’s a brisk walk. Not practical to do more than that.
@@adnanchowdhury614
You can ride up a grade for half and hour and burn as many calories.
I respect any influencer that says walk more then 20k steps a day. That’s pretty much the best way to lose fat.
Definitely not. Eating less is the best way.
@@Jefe-qh8kdnot really lol. You can lose weight eating the same amount and just walking more. I’m pretty sure 99% of people can agree that walking more is easier than eating less
Walking is easier but not that many steps! Running is easier than that
@@pseller4052walking is better for fat burning than running.
@@Jefe-qh8kdthe best way is walking, eating less you lose fat but also muscle, by walking you only lose fat
He’s right on those steps. I used to do 20,000 a day and lost extra LBs I’d never lose by just doing a gym routine. LISS is what it’s called. Low intense steady state cardio. Combined with proper food intake, you’ll shed weight and feel better.
20,000 steps a day is CRAZY
@@tetevi1 Its like 3 hours of walking. If you have an active job its easy. If you have a sedentary job its probably close to impossible if you have a full life.
@@tetevi1its a lot, but its decently easy to do. I average 18k steps a day.
@@tetevi1 40,000 is crazy. I've done as many as 22,000 in one day.
@@callanc3925It’s not 3 hours.. 10k can be done in 45 minutes so just have 2 45min walks per day
Ah yes 80% of my calories coming from protein, great advice 💀
literally not what he said
@@trinityarc6914 do the math 💀💀💀
@@trinityarc6914 let’s say someone has a bodyweight of 200 lbs. He is suggesting that person eats 200x10 (2,000) calories. He is also suggesting that person eat 200x2 (400) grams of protein. 400 grams of protein is 1,600 calories which is 80% of 2,000 calories. People do not understand the basic mathematics behind macros which is a big reason why there’s an obesity problem in the first place.
@@meowmixbark8578 you do not need 400g of protein to maintain muscle . That’s an insane amount of protein and not healthy
@@Ace-xt8lv tell me about it
2530 calories and 506gr of protein that i need. Ig i need to eat a whole cow every day to acomplish this diet. Lmao
😂 chilll bro
I think he meant 2 grams per kg of body weight but said lbs by mistake lol😂
Yeah that was weird. Get a body composition test and eat 1G protein per pound of skeletal muscle. Much closer estimate. You still need protein for skin, hair, nails and other functions so no harm in eating high protein, but maintenance level is definitely not based on your total bodyweight. All that water weight does *not* need protein lol
A double quarter pounder at mcdonalds is 740cal. Some people devour 4 of this like nothing plus fries and a large coke🤣
Yea.. I thought it was 1g per lb of lean body mass.. that is a lot more attainable than 2g per lb 😳
Love your attitude, as a person who lost 46 kilos in 9 month. This advice is totally accurate and worked for me. The hardest part is being consistent
I walk 15 to 20K steps a day. Easily. It's not impossible. It might be a bit challenging at first but wow, the results are amazing. I'm almost a medical doctor so let me tell you why walking is the greatest and most underutilised tool for fat loss. When you walk, your body isn't in a rush to find an immediate source of energy to burn as fuel so it ends up utilising your stored energy aka fat cells to burn as fuel.
On the other hand, when you do anything explosive like running, your body needs an immediate source of energy so it reaches into your carbohydrate reserves and uses that as energy.
It's truly beautiful how much fat you can lose by just walking. It's sustainable. Easy to do. You can recover from it pretty quickly, it doesn't put your joints under pressure and you won't feel miserable after.
Thank you for attending my TED talk.
@@ZelmonBelangersolipsism he’s not a doctor! But I am and I get it. CICO
@@ZelmonBelangersolipsism did I say you can walk and eat whatever you want and burn fat? Wtf? Walking creates that calorie deficit so instead of starving yourself, you can increase your level of activity. Or you can do what I do which is being on a calorie deficit, eat high protein meals to stay full, walk more and watch the body fat drop faster than a stripper on a pole. How's that for thermodynamics?🙃
@@BestLifeMD I'm a medical intern completing my final year of medical school. On top of that, I'm a certified personal trainer with a few years experience working as a coach. I also got on a Skype call with Brandon himself a few years back to potentially expand my business. Ok now you know who I am. I was talking about the benefits of walking and how it targets your fat cells but Mr Thermodynamics over here assumed I don't know anything about calories in, calories out 🤣
Excellent advise about walking soon to be Doctor.
@@drmantikorehow much you rocomande walking à day to burn fat and how you well lose in week
Idk why people have to present things as extremes. You can lose as fast as possible and then maintain, but if you have a lot to lose then it’s smarter to do a sustainable deficit so it actually changes your lifestyle and you don’t just burn out to return to old habits. Different strategies for everyone
This is pure bs.
Ikr wtf is he talking about
Prateek, mind explaining?
@@jai9952 Exteme calorie deficit of 1k calories a day will make you lose a ton of muscle and your metabolism will adapt very quickly and you wont be able to lose anymore fat even though you eat like a girl.
@@jai9952 I’ll jump in , to sum it up if you want to lose weight a calorie deficit is needed and it takes patience . Fast weigh loss, doesn’t yield the best results because the healthy habits are not incorporated fully into the lifestyle. Of course it’s a case by case situation , but the there have been enough studies done that prove that slow weight loss yields better results because the person , developed healthier eating habits and adopted a much more healthier lifestyle . As opposed to an individual who went on a extreme calorie deficit for a set amount of time and only did that and didn’t adopt any of the healthy eating and lifestyle habits .
@@510midget8 very agreeable! I had a similar feeling towards it too.
I mean a sudden deficit and a ton of cardio would definitely end up in considerable muscle loss and 2 grams of protein per pound of body weight within a 1300 calorie mark is an unfair expectation on its own.
“Get walkin!” I felt that fam lol
Whoa, 560 grams of protein for me. I’ll start tomorrow
1g of protein per pound is enough
1.5 per lean body mass is best. it adjusts for high bodyfat
@@thefarticle69 just make its lean body mass.
@@_nik exactly many people don't realize they should be doing that with lean body mass
@@_nik exactly I can see you know what you doing
Ideal for me is 12,000 steps a day. It takes me 90 minutes. It’s a brisk walk. I do it 6 times a week. One day rest. Not practical to do more than that.
I stay off any sugars, soft drinks. I am doing okay.
I need 1,300 calories, 260g protein and 40k steps a day. Sounds perfect and easily manageable.
It’s not. That’s why the title says “Extreme”
Yea this is the stupidest advice ive heard on a video. Id need to drop from 3300 cals to 1800 and 360g of protein.
@@zorikos_ yea first of all u can’t even find ur maintenance calories unless u try several diets and see what works foru
@@zorikos_ and 2g or protein per pound of body weight is over 2 times as much as anyone recommends lmao
@@zorikos_ you have to make a big change to see a big change.
267 lbs
-2670 calories
-267 x 2 g= 534 g of protein??
- Damn I’m gonna get killer Jaws from this . Gonna try
Thank you for being so honest with your perspective. I wish this were the more accepted viewpoint. When people hear to choose a diet that is sustainable, I can imagine it being a setback. When people believe this is how they need to live for the rest of their lives, they may be discouraged. Great message.
🏆🏆🏆
Because of work, i walk 30k steps daily and ive been at it for 3 months and i can see the fucking difference. WalKING is king
Do you work a Amazon warehouse or something? Just curious
Everything except 2g of protein per pound of body weight, I’ll stick with .75-1 gram per pound
Also calories by 10 was too much for me. Wasn’t losing despite workouts per week. Dropped it by another 500 cals and started losing
He made a mistake here. Its 2g protein per KILOGRAM (actually 1,8, but I usually go for 2g per kg). And yeah, walking also works wonderfully. He just explained it as poorly as possible.
HIm: "GET WALKIN"
Me: "And I'm like yo f*ck that."
I lost a lot of weight listening to this dude , every single time I watch a video it makes me nauseous to the point of either not wanting to eat or puking what I already ate
jump rope is better than walking it helps w cardio and i’ve noticed my legs and abs getting better walking is good but just 15-30 mins of jumping can burn 300+ cals than 1hr of walking
Mate 40.000 steps, the most I manage consistently was 30.000 per day in 2020 and that was having no job, online classes which meant walking for 6hs and the rest of the day I was either training or walking. 15.000/20.000 is doable
So true its like impossible to have 40 000 steps a day and have a job where you dont walk around all the time , this advice is bull sh**......
Not to mention 20000 to 40000 is a Huge difference!!!
He is right about walking, which is so underrated.
"Keep walking man" best advice ever. Cut the fast food crap, and walk, walk until you can you are comfortable to workout with your body weight. Dont go try to do pushups and situps while you weight 220 and should be weighting 150 or never workout before. Thats gonna make you quit before you start. Start walking and keep walking you are gonna see results, but best results take time. No over night or 10 days crap is gonna work i promise you that
Straight up best advice yet
Walking is so underrated! Good shout big man 💪💪
🙏🏾
Literally the GOAT 🐐
🏆
How you gonna certify this fools trash advice. Thought you were better then that bro. You only need .7g per pound of body weight. And this fool is flying on pro bodybuilder amounts of testosterone claiming he “doesn’t see much difference.” Gtfo
Third, YOU even said it’s not about being FAST, it’s about sustaining a GRIND. Cmon bro…🤦🏻♂️
You should check my newest video. Crying about UA-cam videos is pretty beta 😂
Yeh 540g of a protein a day no problem at all👍
You can have extra protein. Body takes in what it needs and flushes out what it doesn’t.
Yes yes yes is that simple great advice
coach greg´s next victim
I can already hear it
Love your Videos and advice. Straight to the point simple and blunt 👌.
Bro don’t stop making videos.
This guy is understandably a genius
I ain’t gon lie, while it is a bit aggressive, based on the guidelines it sounds like it works well💯
It really does bro. And you see results fast if you can hang on for a month, you'll start to see it pour off. He's not counting protein with the calories you eat though, that's where people are getting confused.
40,000 steps a day.. Shall I carry my laptop with me too 😂
I think he means 2g of protein per KILOGRAM of body weight. Pounds is crazy, and the research studies say 1.6-2.2 grams of protien per kg of body weight is ideal for maintaining-building muscle as you go towards the 2.2 mark.
I started a manual labor job where I’m getting 20,000 steps per day, along with all the other activities that come with it. I’ve combined that with weightlifting and fat is melting off my body.
Some of that is muscle, but I still keep my protein high.
I have never had an easier cutting diet.
🏆🏆🏆🙏🏾
Crazy diet if your body weight is low… like me 150 lb… and 300g protein? 🤣
0.8-1.0 per gram is how much protein you need to build muscle.
@@mikebreezy0587 you are not building muscle, you are trying to lose weight while also not trying to sacrifice your muscles completely
@@alfonsobio4126 to maintain muscle and still lose weight you still need 0.8-1.0. There is absolutely no difference in the 2 when building or maintaining muscle while losing weight.
I'm a believer and I have the receipt show. Everytime I lock-in and get to work on Brandon's recommendations I get results.💪🏽 💰📚
That's real I've done it!
🙏🏾🙏🏾🙏🏾
One of the realest!
My man said 2 grams of protein per pound of bw. Bro i would be sharting my pants the whole day Jesus.
😂😂😂😂😂😂
😂😂😂😂😂
I love that you said this. WAY to many people trying to reinvent the damn wheel.
Pro tip: If you take .25g of meth per day you'll be able to eat wayyy less calories! Fuck longevity am i rite kings!🥴
So as an athlete who has been in my Nutrition/Fitness Lifestyle for almost ten years now, this is an old school “old school fitness UA-cam” approach in my opinion. I use it to get really tight for the Summer and for marathons including my debut this year as an Ultra Runner. The only problem I have had with this method is, after doing it for so long, you trained your Mind/Body to nearly starvation mode and it does not have interest in eating to maintain any physique, but rather to just “EAT”.
All my results are on my page. If this method works for you long time then shout out to you.
Blessings everyone.
Makes no sense. He recommends 2 grams of protein (8 calories) per pound of bw and 10 calories per pound of bw total. So 80% of your calories are from protein what a joke.
He’s a keto advocate I think
I'm taking the more sustainable approach. I eat around 1700-2000 calories daily, 1g protein, 1.2g carbs, .35g fat per lb of ideal body weight. I walk 10k-15k steps and hit weights 5 days week. I've lost 38lbs in 4.5 months.
Thats the worst advice i have ever heard man…
The worst part is newbies are going to take his advice. That’s far too big of a calorie deficit and 2 grams of protein by pound is far too much in my eyes.
@@treymatthews3353 it’s fucking dog
it is
Losing a s*** ton of weight is easy learning how to keep it off is the hard part which is why you want to practice that far before he was reached your weight loss goals.
That's some solid advice
🏆
Hes just making this up as he goes along. You need to be able to sustain the diet as you'll never stick with it if its not.
Pro tip: If you really fat instead of 20k-40k steps per day do 100k-200k steps per day, is faster. You welcome.
“Take your bodyweight in lbs, multiply it by ten, that’s how many calories you should eat in a day.” This logic doesn’t work the same for everyone though. I’m 171 pounds with a good amount of muscle mass and not a lot of body fat, plus I’m 18 years old. My metabolism is much better than someone who would also be 171 pounds, but with little muscle and much fat, and maybe if their older than me then that would lead to an even slower metabolism as well. So how can his advice be for both of us to eat the same amount of calories? And he doesn’t even take into account how much we exercise. Yes he recommended 20-40 thousand steps a day, but he doesn’t consider who goes to the gym, with what frequency, volume and intensity, and what other type of physical activities we do other than walking. When I was cycling, going to the gym, and doing kick boxing in the same day I was burning around 3500 calories. Eating 1,710 calories would make we want to literally die, if I ate anything less than 2,200 I was starving.
@Lions Truth I agree that it might work for the average person, but for anyone who has a good amount of muscle mass, with relatively low body fat and exercises a lot, I would say do this and add 200-700 calories depending on how much you exercise.
I weight 75kg - that is around 160lbs - 1600kcal and I am starving to death...just saying 😂
I’m 385lbs I’m on 1500 a day plus’s 30 mins on aerobic activity
Lol I’m barely getting 1000 kcal
The protein that you consume is based on how much muscle you have now how much muscle and fat combine you have together
So i should eat 2000calories a day and 400g of protein 😂
Son i jus said the same shit
Idk what tf this man is talking about
People talk about protein too much… most people get enough if not too much protein from the get go.
Do what he says but I like to eat moderate protein and high fat
my weight is 90 pound.....so i must eat 900 calories to maintain....i want to lose 1 kg in a week
1kg=7700 calories÷7day=1100 calorie deficit a day
ooohhh shit,this impossible to me
Wait? You weigh 90lbs and want to lose weight? You’re joking right?
Fax doing this myself, majority would rather hear some soft shit like a "diet you can enjoy" no need to enjoy shit. Too much enjoying got you fat in the first place
I eat 200-250 grames of protien a day easy keep my fats up for energy and run next to zero carbs absolutely love it been doing 30-45 min of cardio a day and lifting and feeling great went from 225 of chewed bubble gum to 165 pounds wanna cut to 150 and been more shredded so im gonna drop my fats a little and up my cardio another 10-15 minutes
2g of protein per lb so a 200lb person your suggesting 400g of protein per day? That is a Ludacris amount of protein
Well it’s not a lot if you eat a lot of beef and drink supplements. Excuse me but you’re right it’s a lot of protein.
Keep blessing us with real knowledge. My fellow Chi-Town brother!!!
I love how people without any academic credentials choose to give advice about diet and fitness.
I dig how he looks like he is laughing constantly cute 🥰
I like this advice! Good lookin out brandon
So if i weigh 200 lbs I need to eat 400 grams of protein a day
@@godspeed839 for the sake of you're anal cavity do not take this guy's advice trust a gram per pound even is more than enough
idk making the transition/committing to a healthy lifestyle is all about replacing old bad habits with better new ones and being consistent. A lot of people go from 0-100 without building the proper habits with the right mindset and end up failing in the long run. It's about the journey, not the destination.
However, if you try loosing wheight too fast you will also loose a greater amount of muscle which is the point of doing it over a longer period of time to maintain as much muscle as possible while cutting.
Doing this exact strategy for my peak week and I agree 100%. Why would anyone want to maintain this? I’m trying to dip into 5% body fat and get out as fast as possible
how am i supposed to get 440g of protein in 2200 calories? 😅 and walk 6 hours a day? im good bro
fr this video was stupid af
If you run it's less time. Or chop it up throughout the day.
You’re supposed to multiply by 15 technically
If you’re natural, 1g of protein is fine. 10k steps is a good target if lifting weights too. Calorie calculator actually sounds decent will try it out
2g of protein per lb of bw lol
this guy is on mad lvls on Human Growth Hormone.
40k steps is not sustainable B. I direct traffic for 8 hours and have never been close to 40k steps.
This is a short term strategy bro , not long term , he said it in the video until you can maintain ,
@@fizzle2323 walking 20miles is not a strategy. I direct traffic for 8 hours daily and the most I've seen is 22k. You would literally be walking 12-16hours.
That's just like saying only eat 200 calories daily. Sure we could do it but once or twice but that's not a strategy
@@Iamboston81 actually its 10 miles, and you can break it down , doesn’t have to be all at once, but its doable for those who LOOKING to lose weight FAST, this doesn’t apply to all of us , there are some folks out there who are over determined , but respect to you and your job sir 🙌🦅
Bro I walked 40k steps working as tote runner at Amazon so it can be done
This dude is so ripped that his head is even strong itself 💪🏾
U take gear an diet good 🤣
Well, that's what I'm doing, and it's working. But I'm eating more fat than protein and keeping calories under 1100. 15,000 steps on stepper, 10,000 off. I weighed 147 pounds last week on Wednesday. Today is 8 days later, and I currently weigh 138 pounds. In a month, I'll be eating a scoop of ice cream. Until then, I suffer.
This man speaks facts, been fasting for 5 days and ran and walked on incline 10+ miles per day. Shit literally shreds off fat. Lose some muscle too, but get to that ideal BF% then just rebuild that muscle
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Incline walking melts fat
I agree in almost everything you say but this is directly bs
Thank you for saying this.👏‼️
Everytime i hear the "do something that's sustainable and long term". Girl, i need to lose the weight NOW, then I'll do a routine that'll help me maintain it.
As someone said, it's better to lose the weight that not at all. Like if i do the "sustainable long term " version, i will lose motivation less than half way (because I'm barely seeing any results), so i won't even get to the mark that I'm supposed to see results.
Plus this advice is kinda terrible for people who have some terminal illness due to being obese/overweight. You want to tell me you prefer they do a diet that'll take like 2 years to get to their goal weight vs one that'll take just a couple of months?
However, if we're talking about building muscle and the like, yh that's going to take time
Great post 👍🏾
I know some of you disagree with him but this approach matches my mindset and personality. I lost 63 lbs in 4.5 months going from 251 to 188 being extremely strict with my macros focusing on a caloric deficit and adequate protein. I gained approximately 2-4 pounds of muscle. I say approximately because your lean mass can be influenced by hydration. Regardless, I didn’t lose any muscle over that course of time. I tracked my body comp with BodPod measurements each month over that course of time.
This approach worked for me but may not work for others. I always say, try different methods and find what works for you and what keeps you motivated. It’s a daunting journey at times and staying motivated is the biggest obstacle (at least for me)
I'm not walking 20 miles per day.
He said steps. 20k steps is roughly 5miles
@@jonathanmeza5807 More like 8 maybe 9
@@legacy8581 yea, still do-able tho
@@jonathanmeza5807 definitely
40k steps is how many miles?
He is right. I tried body recomp many times and I ended becoming more fat every year.
Ditch the weights and spend all your time doing stair master. Jay cutler did 45 mins of stair master twice a day for 14 weeks for his shows.
Couple that with a low calorie diet and good rest. I mean how much ever rest is needed. Could be 7-10 hours depending on how much recovery is needed.
Once you get closer to your ideal weight start the weights and main gain
You know what... It's simple, easy, and anyone can do that well said!
great advice! you made it so simple, the way we do anything is the way we do everything
Wait a minute why would you want to keep eating the amount of calories it takes to maintain your current body weight? If anything find out the amount of calories it takes to sustain your gold weight you're go away and eat that is that to lose weight the fastest And supplement to keep those energy levels up until you hit it while taking injectable l carnatene .
I love how straigh up over the top these are😂😂😂 i'm doing something similar, next i'll try n' add a life somewhere here too😂😂
Dude you're awesome🔥
FYI when he says “multiply your weight by 10 this is how many cals you need each day”, it’s your Bmr, and due to NEAT (non exercise activity thermogenesis) your maintenance calories is at least 200 or 300 cals above your bmr. Your bmr isn’t maintenance, it’s the calories you need each day to function properly. It should be set as a bare minimum if you’re trying to diet
BBC..... BIG BRANDON CARTER back at it 💪💯
Lmao
Doing something similar to what you suggest it is working (quickly, and losing little to no muscle), low carbs moderate fat and high protein eating plan, gym and plenty of steps, however can’t fit 2g of protein per pound more like 1-1.6g.
As fast as possible… That’s what he said. Not to do this forever.
1. 20k steps taken at 200 pounds is about 1000 calories burned also. (EXCELLENT)
2. 200 pounds times 10 = a caloric intake of only 2000 calories. (pretty good)
3. 400 grams of protein times = 1600 calories from protein out of 2000 total calories. (Not even a carnivore diet can sustain that usually).
Brandon is the truth. A proper role model
yep be more active! even if you eat well...
and before bed have a good night walk
Great advice if you’re someone who’s looking to melt fat. If i took this advice, 145 pounds x 10, that would mean I would eat 1450 calories approximately.
My maintenance calories is 2500 so if I did this I would be left at a 1000 calorie deficit. Then if I did the 20000 steps that’s like 700+ calories burned on top of the 1000. There’s 3500 calories in a pound of fat.
So that would leave you at a 1700 calorie deficit for the day, or in other words approximately half a pound of fat burned every day, or 3.5 pounds of fat burned every week.
This is just for me but it’s pretty similar for everyone else depending on your weight.
Love this man!
Instructions unclear, im stuck in a slim Jim wrapper
Brother I totally agree with you thanks for giving me the motivation because of you are so right
Imma considered medically obese and have been diagnosed with fatty liver disease well this actually work to help me lose weight
I weigh 230 and am 36
do not do this brother. for your health. get your approach from your doctor or someone else. this video is highly flawed and tailored to a certain group
That’s like saying if you wanna gain weight stuff yourself until you’re sick every day and then focus on maintaining it😭😭
300 gram steak breakfast, 6 eggwhites as a snack between, 300 gram chickenbreast main meal, 300 gram pig flesh in the evening, 50 gram proteinshake before bed
My supermarket will be proud of me