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
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.
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
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
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!
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
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
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.
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.
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
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.
Fuck it man. I've been procrastinating my cut for to goddamn long. Was planning on starting next month but Imma start today instead. Plan is to go from 97kg(214lbs) to 85kg(187). Wish me luck Alex, let's get lean together!
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.
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.
Another extra tip on the standing desk....you can have short (or long) periods of walking in place and doing calf raises while working at the computer. That little extra movement can add a substantial amount of burned calories.
Hey Alex, give Finasteride a try if you worry about your hair loss! My hair regressed as same as yours. Finasteride, Minoxidil or RU58 is all you need. Give MORE PLATES MORE DATES a look!
I prefer being bald rather than with hair but with erectile dysfunction. And minoxidil is bs you become dependent on it if you stop using it your hair falls right off.
Tripaloski_69 You clearly know nothing about hair loss. Why are you even commenting about it? There’s no cure for baldness, only treatments but they DO work. You can go from fucking Lex Luthor to full hair if you’re consistent. No shit you’re going to lose your hair again if you stop any hair loss treatments. That’s why they’re treatments, not cures.
Tripaloski_69 Almost no one gets side effects from them. Even if you do, you can simply hop off the treatment and the problem should fix itself. Even then, it is highly unlikely to have side effects, and even if you do, that why there’s different treatments. Use the one you react best to. I prefer being bald BY CHOISE, and being able to trim all the hair to 0, and being able to let it all grow also if I want to. Minoxidil is not bullshit, IT works. Just like any other hair treatment. Stop it with the erectile dysfunction and PFS bs. You like going bald, good. Not everyone wants to just “embrace it” and accept being bald. What a horrible mentality to push onto others.
@@BurtonOfficialMusic To me shaving it all off is better than stressing all my life to get those special treatments that can fail and have side effects
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
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
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.
@@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)
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.
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!
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
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!
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.
Hey alex, I need some help. Since the start of quarantine, I have been on a weight loss journey. Im 5'9 , 17yo and weighed about 231 pounds when the diet started. Im now at 185 pounds. But now I have a problem. I have been in a heavy calorie restrictive diet(around under 1500 calories). Currently im maintaining my weight on 2000 calories and some people told me that its not enough food for a person my weight and age. I assumed its metabolic damage. How does one fix this without gaining more weight?
Reverse diet and progressively overload(lean bulk)..when your maintanence calories get a bit higher then do a cut..start with a 300-500 calorie deficit and when you plateau decrease the calories by 100
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.
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!
Don't forget, standing all day can just be as bad as sitting all day with DVT etc. I got to my leanest when i started my desk job... used my desk as my rest period and commuted by bike everywhere.
I always thought your Bear modes were already quite lean and strong in definition, but also interestingly enough is that you do not seem to lose that much mass and beef when cutting either. Your waist and core are still strong and firm at the same time while being lean or bear, in contrast to some very thin waisted guys as a result of cutting, and this baffles my mind. What is your secret and which devil did you make a contract with? In short: You look good in almost every shape, I am envious and inspired.
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
Fasting is a very broad term these days, like for me it means not eating or drinking anything. So what do you exactly mean by fasting? Do drink water and coffee when you fast? What do you exactly stop eating when you fast? Great video and looking forward for the end result keep it up 👍
what advice do you have for someone who is allergic to many plant compounds such as oxalates, lectins, lignans, and isothiocyanates? I find it very hard to consume enough carbohydrates to maintain full muscle bellies. Would it be problematic to get all of my carbohydrates from white potatoes? I am also unable to consume virtually any fiber whatsoever. Fiber tends to chelate to minerals and it leaves me very susceptible to nutrient deficiencies causing my condition to get worse. Should I increase calories from fats? how would I ensure proper muscle glycogen levels? I can't really consume any plants without horrible autoimmune issues arising. White potatoes and dextrose are safe for me to consume. Any advice?
You clearly are not built to eat plant based. Meat is the way to go, micronutrients are not an issue if you eat high quality stuff (grass fed). If you can tolerate potatoes you are getting most of the benefits plants can provide you, for carbs, microbiome fuel, fiber and copper. Now all you need is a fruit high in vitamin C or eating lightly cooked meat, like blue rare steaks for vitamin C (freshly slaughtered).
@@PendlayRoe ah yes I know all about the benefits of locally raised organic grass fed and finished beef, its virtually all I eat lol. I just find that it's much easier to be explosive with carbohydrates in my system while lean, but that it doesn't make much of a difference if I'm at a higher BF percentage while eating enough fat and omega 3s. Glad to hear that someone can relate and that it isn't as dogmatic as it sounds to be animal based, out of a health requirement lol
Eat closer to bed. I’ve struggled with sleep issues foreverrr but I tend to sleep my best getting 3-4 meals in a 8-9 hour window and keeping my last meal 3-4 hours before bed and it not including carbs so there’s no dip in blood sugar during sleep waking me up.
Id like to hear more about your plant based diet, I just started eating more beans lately. I knew they were good, I had no idea they were great. Potassium, Fiber, Protein, low/no-fat and delicious. also Id like to know how do you truly find a good caloric spot, do I just eat till I feel full? or do I strictly measure 2000 calories worth of plant based nutrition. what if my TDEE calulator gives me a bad caloric goal, do I just keep track of my weight and adjust as needed?
I'm chasing 12-15% BF and my friends think that's good. But when I show them I need to get to 150lb they all lose their minds and say I shouldn't. That's just where my body needs to be for 12-15%. People get so attached to numbers on the scale. I actually got yoked at 195lb but now I'm 159/160 and trying to get lb for lb more impressive.
Yeah buddy, you need to do a full detail video on how you can be in a caloric deficit on a predominantly plant based diet and still hit a sufficient amount of protein, as getting protein on maintenance calories is hard enough. I can see this easily being done if every meal has meat and eggs, even if you include lots of veggies on the side for volume. But not plant based unless you're chowing down on vegan protein shakes that gives you that 20g before every meal.
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
@@AlexLeonidas cool! Well if you try it out keep us updated, I just finished a regular cut so I won't be doing it again for a few months but I plan to do rolling 48s next time, while working out on the days I can eat. 3 days fasted at 3k kcals a day = 9k kcals burned a week, seems it should result in a faster cut than the typical 1k kcal daily deficit I do which is obviously 7k kcal a week total. I'm just curious how my performance will be affected
Hell yeah man I’m rooting for you! One little question are you going to continue with your lower body training with the belt squats and goodmorning to increase your deadlift? I only ask because I know you mentioned you wanted to be pound for pound your strongest at your leanest state. Cheers Alpha!
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
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💪🏻
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.
You did it
aestheticdestiny back again with a full plan
Nice physique bro
Proud of you brother!
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
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
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 🤝💪
Youre #1 I look forward to watching within this community my brotha. KEEP GOING!!!!!!!!!!!
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 👊🏻💯
Been watching your videos for years now, love seeing how far you've come. Always keeping it real ❤️
Quickly becoming my favorite fitness youtuber. Keep up the great work.
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
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
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.
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.
Good to see the new goals Alex! Can’t wait to see you bring that fire content
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
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.
Fuck it man. I've been procrastinating my cut for to goddamn long. Was planning on starting next month but Imma start today instead. Plan is to go from 97kg(214lbs) to 85kg(187). Wish me luck Alex, let's get lean together!
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.
Bro you get leaner before the summer after it is time to bulk.Btw you aesthetic as fuckk your analogies are great
alex looking clean
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
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.
Another extra tip on the standing desk....you can have short (or long) periods of walking in place and doing calf raises while working at the computer. That little extra movement can add a substantial amount of burned calories.
Hey Alex, give Finasteride a try if you worry about your hair loss! My hair regressed as same as yours. Finasteride, Minoxidil or RU58 is all you need. Give MORE PLATES MORE DATES a look!
I prefer being bald rather than with hair but with erectile dysfunction. And minoxidil is bs you become dependent on it if you stop using it your hair falls right off.
Tripaloski_69
You clearly know nothing about hair loss. Why are you even commenting about it? There’s no cure for baldness, only treatments but they DO work. You can go from fucking Lex Luthor to full hair if you’re consistent. No shit you’re going to lose your hair again if you stop any hair loss treatments. That’s why they’re treatments, not cures.
Tripaloski_69
Almost no one gets side effects from them. Even if you do, you can simply hop off the treatment and the problem should fix itself. Even then, it is highly unlikely to have side effects, and even if you do, that why there’s different treatments. Use the one you react best to. I prefer being bald BY CHOISE, and being able to trim all the hair to 0, and being able to let it all grow also if I want to. Minoxidil is not bullshit, IT works. Just like any other hair treatment. Stop it with the erectile dysfunction and PFS bs. You like going bald, good. Not everyone wants to just “embrace it” and accept being bald. What a horrible mentality to push onto others.
@@BurtonOfficialMusic To me shaving it all off is better than stressing all my life to get those special treatments that can fail and have side effects
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
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.
Good luck, Alex!
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
im cutting to, its getting warm here, summer is coming. Good luck sir.
The shorter beard is looking good man!!
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)
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.
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!
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
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!
PLEASE do full day of eating and training regimen weekly. It would help ALOT of ur subscribers and fans out there.
Would love to see a 9 percent Alex.
Right on time my man
Nice Alex. Respect for giving credit to cole💪🏼
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.
great video! really enjoy your content. I'd love to see your journey.
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!
Best natural bodybuilder out there hands down.. I just wanna know what his nutrition looks like.^^
He said hes plant based
He's not a bodybuilder. The title says "get lean", not shredded (male anorexia).
Alex, much love from Malaysia man, your vids are so informative and motivational. Would love a full day of eating !
Man! really looking forward to seeing you in 10% bf... i KNOW you'll make it! cheers!
Detailed video about everything you mentioned man. Especially about the fasting part you did for 5 days. That's crazy
Great video man👍. Watching you since black booty memes 😂
Alex is the kind of man that CAN DO it.
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.
Hey alex, I need some help. Since the start of quarantine, I have been on a weight loss journey. Im 5'9 , 17yo and weighed about 231 pounds when the diet started. Im now at 185 pounds. But now I have a problem. I have been in a heavy calorie restrictive diet(around under 1500 calories). Currently im maintaining my weight on 2000 calories and some people told me that its not enough food for a person my weight and age. I assumed its metabolic damage. How does one fix this without gaining more weight?
Reverse diet and progressively overload(lean bulk)..when your maintanence calories get a bit higher then do a cut..start with a 300-500 calorie deficit and when you plateau decrease the calories by 100
More cardio bro. 4x a week minimum
Allows you to eat more. And weigh will easily come off!
Metabolic damage is BS
Awesome video as always Alex! I just realized we actually have very similar muscle insertion points.💪💪💪😁
Awesome plan and nice motivation!
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.
Alpha Is your diet program updated to reflect plant based??
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!
Don't forget, standing all day can just be as bad as sitting all day with DVT etc. I got to my leanest when i started my desk job... used my desk as my rest period and commuted by bike everywhere.
Too few people realize this.
I always thought your Bear modes were already quite lean and strong in definition, but also interestingly enough is that you do not seem to lose that much mass and beef when cutting either. Your waist and core are still strong and firm at the same time while being lean or bear, in contrast to some very thin waisted guys as a result of cutting, and this baffles my mind. What is your secret and which devil did you make a contract with? In short: You look good in almost every shape, I am envious and inspired.
I always thought of beans and legumes as fairly calorie dense in terms of protein/calorie
Its about time Cole Robinson got a shout out.
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
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.
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
Me being 175 looking nothing like Alex 💀😔
Buy my freaking cookbook!
Great point on standing more. Our brains don't function at an optimal level when we are sedentary for long periods of time.
Would love a meal prep cooking / recipe video!
Let’s go champ
Uncle dana when is leon edwards getting s top 5 opponent
BoulderShoulders Who? Never heard of him but we’ll have to wait and see
Been asking for a full day of eating for years now lol
Fasting is a very broad term these days, like for me it means not eating or drinking anything.
So what do you exactly mean by fasting? Do drink water and coffee when you fast?
What do you exactly stop eating when you fast?
Great video and looking forward for the end result keep it up 👍
Hi Alex, I am follower of your YT videos. You are amazing person. I like all your videos. Love you Alex.
what advice do you have for someone who is allergic to many plant compounds such as oxalates, lectins, lignans, and isothiocyanates? I find it very hard to consume enough carbohydrates to maintain full muscle bellies. Would it be problematic to get all of my carbohydrates from white potatoes? I am also unable to consume virtually any fiber whatsoever. Fiber tends to chelate to minerals and it leaves me very susceptible to nutrient deficiencies causing my condition to get worse. Should I increase calories from fats? how would I ensure proper muscle glycogen levels? I can't really consume any plants without horrible autoimmune issues arising. White potatoes and dextrose are safe for me to consume. Any advice?
You clearly are not built to eat plant based. Meat is the way to go, micronutrients are not an issue if you eat high quality stuff (grass fed). If you can tolerate potatoes you are getting most of the benefits plants can provide you, for carbs, microbiome fuel, fiber and copper. Now all you need is a fruit high in vitamin C or eating lightly cooked meat, like blue rare steaks for vitamin C (freshly slaughtered).
@@PendlayRoe ah yes I know all about the benefits of locally raised organic grass fed and finished beef, its virtually all I eat lol. I just find that it's much easier to be explosive with carbohydrates in my system while lean, but that it doesn't make much of a difference if I'm at a higher BF percentage while eating enough fat and omega 3s. Glad to hear that someone can relate and that it isn't as dogmatic as it sounds to be animal based, out of a health requirement lol
@@bannanaization Yeah, so many people are dogmatic, "carbs are bad", "meat is bad", "plants are all toxic" etc.
Broccoli and blueberries go well together in a smoothie.
Yum
Yo alpha how do i get that yoel romero physique 😂
FULL DAY OF EATING BRO! btw, what are your thoughts on Simnett Nutrition?
Alex since you enjoy running I reccomend doing the ladder workout they do in track for cardio!
Nice bro
I’d love to do fasting but even with intermittent I can’t sleep well
Eat closer to bed. I’ve struggled with sleep issues foreverrr but I tend to sleep my best getting 3-4 meals in a 8-9 hour window and keeping my last meal 3-4 hours before bed and it not including carbs so there’s no dip in blood sugar during sleep waking me up.
Im 5-2. Started going to gym 3 months ago. I like your vids, as a short guy
Perfect vid for me rn. I’ve lost 15 lbs but need 15 more
Id like to hear more about your plant based diet, I just started eating more beans lately. I knew they were good, I had no idea they were great. Potassium, Fiber, Protein, low/no-fat and delicious.
also Id like to know how do you truly find a good caloric spot, do I just eat till I feel full? or do I strictly measure 2000 calories worth of plant based nutrition. what if my TDEE calulator gives me a bad caloric goal, do I just keep track of my weight and adjust as needed?
Your body will tell you when you have eaten enougj
Good stuff. I like it.
I'm chasing 12-15% BF and my friends think that's good. But when I show them I need to get to 150lb they all lose their minds and say I shouldn't. That's just where my body needs to be for 12-15%. People get so attached to numbers on the scale. I actually got yoked at 195lb but now I'm 159/160 and trying to get lb for lb more impressive.
Yeah buddy, you need to do a full detail video on how you can be in a caloric deficit on a predominantly plant based diet and still hit a sufficient amount of protein, as getting protein on maintenance calories is hard enough.
I can see this easily being done if every meal has meat and eggs, even if you include lots of veggies on the side for volume. But not plant based unless you're chowing down on vegan protein shakes that gives you that 20g before every meal.
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
When you cut bf your bench seems to explode some point after so I'm hoping for a 4 plate bench soon alex (kinda joking)
Thanks for your video... Fasting its great... Fair play to you
I feel like aesthetically 12% is optimal. I wouldn't go below 10% unless doing show prep.
Would be down to watch a full day of eating video
can you do a video on prolong fasting and maintaining muscle??
Fucking inspiration man, I lost 18lbs but fell off the wagon, I'm going back into it - thank you!
Please do more videos on your diet!!
Have you tried doing rolling 48s? So eat at maintenance then fast 48hrs repeat
Haven't tried that but it sounds awesome! May do that back to back for the week-end this way the fast is over with :)
@@AlexLeonidas cool! Well if you try it out keep us updated, I just finished a regular cut so I won't be doing it again for a few months but I plan to do rolling 48s next time, while working out on the days I can eat. 3 days fasted at 3k kcals a day = 9k kcals burned a week, seems it should result in a faster cut than the typical 1k kcal daily deficit I do which is obviously 7k kcal a week total. I'm just curious how my performance will be affected
bro you look different in the good way like some thing changed about you but i cant put my finger on it
Hell yeah man I’m rooting for you! One little question are you going to continue with your lower body training with the belt squats and goodmorning to increase your deadlift? I only ask because I know you mentioned you wanted to be pound for pound your strongest at your leanest state. Cheers Alpha!
Belt squats and good mornings are here to stay. The best combo ever!!