My Full Plan To Get Lean
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- Опубліковано 9 лип 2024
- This is exactly how I'll get leaner than ever before. It's unconventional, but highly effective.
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Timestamp
0:00 Introduction
0:48 Diet
2:36 Training
4:27 Fasting
5:33 Other
6:23 Conclusion
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. - Навчання та стиль
Do a full day of eating 🍽 💪🌱👍
Plant based 🤢🤮
yesss
3Runner95 Do you not eat any plant foods?
Pls show some bean recepies.
Yes please....
This man should get more credit for being natural and being more about health than aesthetics
Fred Tedason proof otherwise he is I take his word
Fred Tedason no? I know guys with his physique and is natural ,
Some even better
Fred Tedason What do you base your statement on? His physique doesn’t look anything out of the ordinary and neither his strength.
Fred Tedason As Alex is a natural, that’s a great compliment
@Fred Tedason bruh his strength and physique are both very achieveable natty
Definitely not a weird plan. It’s one that’s structured to cater your needs specifically. Thank you for putting that alone out there. More people should cater to their specific needs rather than following so called cookie cutter plans. As do I. Thanks
Thank you man!
your face looks a lot leaner, looks good on you and you should stay lean, instantly noticed
Thank you brother
I really fw the way your always changing your hair up and trying new looks with it. Keep going champ, you motivate us to embrace ourselves 👊🏻💯
Good to see the new goals Alex! Can’t wait to see you bring that fire content
Been watching your videos for years now, love seeing how far you've come. Always keeping it real ❤️
Bro have to share an experience. I've been focusing on weighted calisthenics like you said and yesterday I did a front lever for the first time without ever tranining it!
Strength is strength my bro!! Proud of you, front lever ain't easy and to do it without practicing specifically is even more badass. Weighted calisthenics ftw 🔥🔥
What’s your weighted pull-up?
@@demolitionist42 according to the book"overcoming gravity" 50% bodyweight added weighted pull ups should give you at straddle front lever.
@@demolitionist42 75lbs x 3 150 BW
@@AlexLeonidas Thanks bro.
Proud of you brother!
Alfa I'm blown away by your style of thinking this is just pure genius, man wish you all the best and have Fun with your little trip to the hell of muscle burn
Love your videos Alex! Can't wait to get back to training using your tips and tricks. Only a few months left of my compulsory military service here in Finland, and then beast mode begins!
Youre #1 I look forward to watching within this community my brotha. KEEP GOING!!!!!!!!!!!
Right on time my man
This is the exact plan i went but without going plant based, atm the leanest at least 15%bf of my life at 35yo, stay strong💪🏻
Quickly becoming my favorite fitness youtuber. Keep up the great work.
aestheticdestiny back again with a full plan
Nice physique bro
Strength aside, you look best around 160lb, imo. When you did the legendary cut 1-2 years ago, the aesthetic differences were insane, particularly in the face
I appreciate that OG
AlphaDestiny agreed, what was impressive that you gained your strength back at such a low weight
Awesome plan and nice motivation!
I'm cutting here too bro, super pumped. Gyms are still closed around me but I have dumbbells up to 100lb each and a pat pulldown machine at home so my workouts are centered around DB's. Let's get this done
I lost my motivation to train a few months ago, but I’ve been thinking of getting back to it. I ballooned to damn near 250 lbs because of quartile laziness, but thought of using the high weight to put on some extra strength. Then in spring I thought of doing a cut to show off the work and get healthier. Who knows! Thanks for the video!
Hope you made it brother 🤝💪
great video! really enjoy your content. I'd love to see your journey.
Alex, with your knowledge and experience this cut can't be go wrong! Good luck my man!
By the way "standing desks'' are amazing, I have made one myself, very useful!
i've been taking a fair bit of advice from alex, and i have a standing desk that i basically adjust slightly depending on whether im eating at my desk or not LOL. time to get on my grind and actually stand more
Dude your physique is incredible. Talk about an inspirational goal physique. The fact (well, the strong impression) that you're full natty brah makes it even better.
im on a small cut & started ab training aswell! def will start standing all day during my online classes, i always feel tight asf when sitting all day
Good luck, Alex!
Nice project, good luck Alex! Can' wait to see results. Gonna introduce 48h fasting as well. Got a bit lazy in dieting aspect over quarantine.
You did it
Sounds good man! I just bought a really nice recumbent bike. Been riding that thing for at least 3 hours a day and I do intermittent fasting. Looking
forward to seeing your progress
Fasting is awesome mostly because it trains you how to be hungry, and you have to be comfortable with that feeling to get lean. I haven't gotten ripped without being hungry...not starving, but just mildly hungry without needing to raid the refrigerator like I'm going to die if I don't eat. Intermittent fasting will definitely help in that regard.
Awesome video as always Alex! I just realized we actually have very similar muscle insertion points.💪💪💪😁
Hell yeah I was expecting this video since you posted about it on IG. I'm doing a cut as well, just eating healthier doing more cardio + playing sports and walking more. Will report back either to this comment or to your updates lets go
Yeahhhhh let's get it Lucio
alex looking clean
The shorter beard is looking good man!!
havent watched you in a couple of years ...u look good! and lean!
Preciate that OG Chris!
Be interested to see how you’re incorporating fasting into your week. Are you lifting at all during fasting periods, consuming caffeine etc? I’ve gone 50 hours before but stopped because I started to feel funny
Alex, much love from Malaysia man, your vids are so informative and motivational. Would love a full day of eating !
This is going to be good can't wait to see the outcome, personally think his protein is abit low and its gona be a struggle to get good sources from plants but goodluck gona hit the bell icon 👊🏽
True. Not only are plants generally low in protein per pound, the protein itself is absorbed at a lower rate than in meat. 15 grams of rice protein is not 15 grams of human protein, maybe 10 grams is used by the body.
That and most studied show benefits from increasing protein intake while cutting.
Definitely would be dope to see a full day of eating or even like a week of showing of various food ideas that we can learn from.
A full day of eating would be awesome. I want to now how to spice things up since am also doing a plant based diet myself. Keep up the good work!
im cutting to, its getting warm here, summer is coming. Good luck sir.
Man! really looking forward to seeing you in 10% bf... i KNOW you'll make it! cheers!
Nice bro
Would love a meal prep cooking / recipe video!
I’d be curious to see you front lever on rings after your cut. I recall you saying you have done a 9 second lever on the bar which is impressive especially with good legs and 15ish % body fat
Detailed video about everything you mentioned man. Especially about the fasting part you did for 5 days. That's crazy
Good stuff. I like it.
Hey man you are one of my top 6 calisthenics youtubers which are saturnomovement, max true, fitness faqs, austin dunham, calishthenicsmovement and you of course. A full day of eating video will be highly appreciated.
Thanks for all the useful information though.
Great video man👍. Watching you since black booty memes 😂
It's like you read my mind. Have been bulking since I started working out in 2017 (first started watching your vids then too) and never cut. Made some serious gains but I think now's a good time to start cutting. Currently resting at 175 lb 5'9, thinking of going down to 160 lb just to see what's up. Started intermittent fasting 16-8 four days ago and feel great. Let's go man!
Btw I also live in MTL, cool to see a fitness youtuber from my side of the earth.
I love the WFPBD, amazing
Thanks for sharing. Did IF a couple years ago with good results. Is there a target date for finishing? Have to check out the Bas Rutten conditioning program.
You’re a beast!
Nice Alex. Respect for giving credit to cole💪🏼
7k run in the morning - then weights - lockdown has given me the most focused time - gyms have been open 6 weeks in Ireland and like you are saying - pretty much back to where I was after running 4 to 5 times a week for the previous 4 months with no gym
Bro you get leaner before the summer after it is time to bulk.Btw you aesthetic as fuckk your analogies are great
Is it ok if I do zercher squats from the start as I don't have a power rack if you remember. Or I should learn to clean the weights. And I'm doing seated ohp in your novice program is it alright? Thanks Yo Alpha alex.
Hi Alex. It would be great to see what meals you plan bro and how much protein you get from a predominantly plant-based diet. Many thanks.
You have me intrigued, your habits to lean out are similar to mine. But unless your pushing for Autophagy often, as your desired effect for fasting (aside from fat loss). You don’t strike me older than early 30’s.. so I’d honestly recommend fasting a full 24 hours randomly, once a week, not on a specific day. Also, it would be nice to know if your supplementing with natural elements, along with how much coffee and/or energy drinks and how often. I’ll be rooting for you brother. Get dat shit done yo.
It would be awesome if you would test your strength before and after the cut to compare (a push, a pull, and something about legs or core sttength)
Yoo Alex I got the straddle planche(clean form) for 4-5 sec by not even practising it, did so by doing only HSPUs and one arm push ups(clapping, feet elevated and normal ones) +some supinated korean dips and very leant forward HFK dips(only did those last couple of workouts tho). Achieving it was like my dream coming through, never thought I would be able to hold it. Feels amazing.
Taking some inspirations from Cole Robinson, I see! That dude sure got things right when he came up with the snake lifestyle. Can’t wait to see your transformation!
Cole Robinsons fasting to build muscle is bro-science I really want to be true. If only someone would do a study on fasting that wasn't just about weight loss.
@@PendlayRoe Oh yeah, I agree. But since Alex's plan is focused on leaning down, it's fine using his bro-science, since fasts are pretty mass-sparring. In regards to studies involving building muscle and fasting, I think it will be hard to get any kinda approval with the ethics board, since the standard science says fasting is dangerous.
Getting lean with you, major difference in the diet is how much fish I'm going to be eating, and instead of boxing I'll be jumping rope
Yo Alex , are you still going to be training full body twice a week or are you going to train different or manage volume since recovery might be an issue since cause of the Caloric deficit.
I hope this goes in the comments, which leg accesories work best for carry over to squats or is the movement pattern of exercise more important aka squat movements?
I wish you showed what standing desk you got, I was looking to get one for myself
Got this exact standing desk converter amzn.to/3jgggKw
This isn't fitness related at all but can you do a beard tutorial on you beard? How you trim it and shape it up? Would really like to see that and what products you use.
Love the Snake Man Cole. He's rude and crude, but on the money more often than not. The shadow boxing and/or heavy bag work I've done will torch the fat off. Calorie deficit in some way shape or form in a must. Personally I do about 20 hour fasts per day and eat very clean. What I've really done differently this past two months is went to super high volume weight training. I mean like 40 to 50 reps per set, 3 set per movement, sticking to the basic exercises. Takes a time or two to find what weight taps you out after 40 reps, but for me it has helped push through the point where I think I'm done. Take a breath, and knock out another 3-5 reps without worrying about hundreds of pounds crashing down on me. I'm 6'4" and weighed in at 225 about six weeks ago. Now at 215 with a goal of 205. Thanks for your experience.
I mean, if you still wanna get stronger and gain lean mass while cutting, 40-50 reps sounds idiotic, at that point it's just cardio. but if it works for you, why not
Would be awesome to see how you look when reaching close to shredded bf levels
I’ve been standing for atleast 10 hours for the past 2 months. I walk sometimes, but most of it has been standing. Oh course add in weight trading 4-5 times a week. I’ve been maintaining my weight at 4000 calories of food intake. The power of standing is real.
Can you show us how to do the boxing cardio and your current training split
hey alex, at 1:57, thats you in the middle of a bulk or were you lean at that moment? asking because you look pretty good to me, i wish i looked like that whenever im bulking, but i end up looking way to fat lol, keep up the good work bro
Great point on standing more. Our brains don't function at an optimal level when we are sedentary for long periods of time.
What happened with the cut? I couldn't find an update video
I'm also cutting after 2 years of bulking. I like doing HIIT 2-3 times a week. Do you think this is good or should i do lower intensity cardio and go for longer sessions ?
Pls cover the food you eat in a video showing a full day of eating. I'm a college student that wants to go on a cut for the first time and I don't really know what meals to make ya get me
nice!!!
Alpha Is your diet program updated to reflect plant based??
Alex since you enjoy running I reccomend doing the ladder workout they do in track for cardio!
Does your weekly/ daily caloric intake, change according to your period of fasting?
doing 2-3 day fasts while lifting? i IF but some days i get really bad headaches how do you cope?
Its about time Cole Robinson got a shout out.
where can i find the boxing rounds video?
Hey Alex, quick question. As an overweight 17 year old, would an aggressive cut be effective for fast fat loss? Or would it do more harm than good? I have to lose about 30-40 pounds. I do not plan on keeping the entirety of the cut aggressive, but maybe for the first month or two. What are your thoughts? Good luck to you on the cut!
Do you drink anything while fasting? Like black coffee or tea? Or just straight water? I’m going for a 5 day fast. I’ve already done a 3 day fast with coffee.Been watching this channel for the past 4 years, love your channel brother
Leonidas?
Currently I am going 0.8g/ lbs
I’ve been doing that from weighing 252lbs to 216lbs.
Woukd it be wise to recalculate protein intake again?
Since I weigh less?
PLEASE do full day of eating and training regimen weekly. It would help ALOT of ur subscribers and fans out there.
Did you do a full day of eating video? It's time to take it this physique to the next level ... I don't need inspo, I have a good diet but I'd be interested in your diet!
Bon courage :)
Hey Alex, i have a question, and I did not find anything on the internet: Well lets say youre training 3x3 and youre progressing. Lets say youre training 3x3 for a certain amount of time. You benched 3x3 for 100kgs and now you try 105kg. What do you do if youre just manage to press it for 2 reps on the first set? What do you do if you manage to press it for 3 reps the first two sets but on the third you just press it for 2 reps, what do you do then? Lower the weight? and go for a 3x3 again? Im really confused when it comes to this stuff.
Hey Alex or whatever who read this, do you recommend doing calisthenics everyday for nucleos overload? i've been training from 4 months and im not sure if that will work to archive my goal with my body transformation. Hope y'all doing well.
Alex is the kind of man that CAN DO it.
Hey Alex, how do you handle your fasting days? Do you have 0 calories? Or just a small amount like 10-20%? Also is there a certain strategy you follow to not feel too hungry?
How do you have the mental strength to use a standing desk be In a caloric deficit and do 2 day fasts every week. I don’t find cutting difficult only when I start approaching 12-10 percent range but doing all that sounds insane
Thanks for your video... Fasting its great... Fair play to you
Would love to see a 9 percent Alex.
Alex, could it be that max effort works for some lifts but not others? My deadlift is going nuts but my squat and bench are not moving much
perfect, started my cut 4 days ago ( after 2.5 years of absolute bear mode), already 2lb down. thanks for the fasting idea, i will very much implement a 24h, even a 48h fast.
we'll see who gets leaner faster , keep us updated
@Fred Tedason my starting weight was 119kg ( 262 lb). i carry a lot of a muscle, so yes,i can expect extreme weight loss with an initial agressive cut (1100 cals first week), i weighed in at 116.5kg yesterday. so i took water weight into account when i gave that 2 lb figure.
@@lordaragorn001 im not a doctor, but 1100 cal seems very very low for someone at 260lbs, for health reasons I might add in another 300-500 :(
@@gerardgeuss1887 @Gerard Geuss am a seasoned diet guy.
so i say 1100 knowing that i probably get around 1400 or even 1500 some days
1100 is a rough estimate. great for the initial agressive cut. (1100 is mostly protein and low calorie density vegetables) even with 1100 i feel full most of the time ( and you should if you're carrying a lot of fat and that isn't your 'natural' homeostatic standpoint)
Is once a week 24-48 day fasting superior than 16-8 or even 18-6 fasting protocols performed everyday?
I did a bulk but my dumb behind didn’t do a clean bulk I did a dirty bulk but it was only for a month. I plan on cutting and then going back to bulking and actually entering a clean bulk. But how long should I do this mini cut for?