13 Steps I Follow to Stay Under 8% Bodyfat
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- Опубліковано 5 чер 2024
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How I Stay Under 8% Bodyfat Year Round
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Timestamps ⏱
0:00 - Intro - How I get Under 8% Bodyfat Year Round
0:44 - Use Code THOMAS20 for 20% off House of Macadamias!
1:25 - Minimum of 10k Steps per Day
2:11 - I (usually) Don't Eat After 7pm
2:43 - I Pay Close Attention to the Mirror
4:11 - Full-Body Workouts
4:43 - I Prioritize Protein Above All Else
5:12 - I Rotate My Fasting Schedule
6:06 - 60-90 Days of Mediterranean Keto, Followed by 60-90 Days of a Mediterranean-Style Diet
7:23 - I Eat High-Fiber Foods
8:54 - I Don't Eat Too Many Nuts (calories)
9:4 - I Prioritize Recovery
10:32 - I Eat a Lot of Eggs
10:47 - I Like Hanging Out With My Wife
Free Intermittent Fasting Meal Plan (downloadable): thomasdelauer.lpages.co/fastandfeast/
Free Keto Diet Meal Plan (downloadable): thomasdelauer.lpages.co/real-person-keto/
Did u mean sex? When you said I like hanging out with my wife.
About the fasting meal plan: ACV + ginger and curcumin but how many ACV? 1 tsp? thanks!
How many calories are you doing per day?
@@TheDragon160 Grow up
@@billonbass2286 why?
1. Walk 10,000 steps a day
2. No food after 7pm
3. Closely watch the mirror adjusting your food intake surplus fat and reel fat intake
4. Full body workout upper and lower together
5. Prioritise lean protein 1h per pound of body weight
6. Rotate food intake quitting dinner or breakfast - metabolic flexibility
7. 60-90 days of Mediterranean foods then less Keto cycling
8. Lots of berries around workouts
9. Fibre is king eat lots
10. Fat / Portein high and low Cycling
11. Don’t eat nuts except macadamia
12. Prioritise recovery over intensity
13. Sauna, steam
14. Eat lots of eggs
15. Hang with the wife 😊
15 is not necessary, to all MGTOW fans of Thomas.
@@vidalskyociosen3326 This is not a healthy way of living...
Views are everything. Comments like this lesson views and make it less likely great people like him will continue to post.
Thank you
16. Steroids.
Also, don't forget "not drinking alcohol". When I drink, I binge eat whole pizzas and I'm still hungry afterwards. I'm heavily cutting back on drinking, as it's been the ultimate cause of all of my weight gain.
Same here. I gained 100lbs in 3 years do to binge drinking and eating
I rarely eat when I drink. Really helps. Hard to control portions when someone else is cooking for you. If I eat I make something like chicken breast + veggies or a 80g of pasta with some oil on it when I get home. Usually I just drink water and eat something in the morning. Usually something salty with meat.
Just stop drinking that poison 100%. I quit it 4 moths ago, best decision ever. Not only my life has improved in fitness, but sleep, mood, digestion, skin health and more...
Drinking is not a problem if you control eating. I drink twice a week and I am at 13% BF since a year.
@@theprolightingindia Video says under 8% bodyfat. Clearly what you are doing is not enough since you aren't at under 8% body fat... I don't think people watching this video is just aiming to be under 13% BF
One of your best videos. Thank you. Happy New Year! I am down 70 lbs and in the best shape of my life at 59. Lean 10% give or take. You taught me to vary the diet and be flexible. Use protocols like keto as a tool and not the rule. My motivation is seeing my daughter get married some day. High cac score that i likely earned by just being on the edge of type 2 and overweight. My Dr was happy keeping me there and never told me about consequences or ways to turn the ship around. If not for folks like you Thomas I would still be blindly following my drs advice! Keep it real.
Quite right, Mark.
Unfortunately, in western medical schools doctors aren't taught how to keep patients healthy. They are taught how to deal with disease and injuries.
As a fitness trainer of many years I've trained people in the medical profession, including two M.D.s who were obese. Their lack of knowledge about nutrition was astounding to me.
Medical doctors in the U.S. are not the ones to go to about getting and staying healthy.
They're more interested in knowing how to avoid getting sued...
I wanted to add support for walking. I do a lot of pull-ups, push-ups and planks. An hour walking at different rates. The walking is a great time to relax and reflect. It is probably my number one daily goal too. It really works to keep the body burning fat. Paul R. Is also a big advocate. Simple and super effective. No excuses!
Congratulations Mark!!! I have learned a lot from Thomas and others as well. It’s helped me lose so much weight. Went from keto for 2 years to fasting and the Mediterranean diet. I’m at my goal weight now so I’m just trying to maintain and stay healthy. Walking is also my favorite activity as far as relaxation and being outside (when I can) We’re in this together! Good luck🎉
Doctors will never have your best interest more than you do yourself. Congratulations !!!!
@@markhicks5569 Great work man. Wouldn't say the doctor's at fault for not pushing you harder. Probably has a lot of patients who complain about being close to 60 and basically inactive and set in their ways. It's always important to make clear to the professionals what you're looking for and they will give you the advice you want. See a doctor like a personal trainer. If you tell them that you're okay with where you're at, they won't push you to Mr. Olympia levels. If you tell them about your bodybuilding aspirations, they will give you something completely different. Guy was probably happy that you only were overweight and bordering type 2 instead of obese with full blown type 2.
This is the most down-to-earth explanation of staying thin I've ever heard. Most fitness gurus, for better or for worse, try to throw scientific jargon at us and we have no idea what they're talking about. This is simplistic, logical stuff.
Bro, you literally could've stretched this into a book and had a best seller. Thanks for all the free game. Going to do all this. I've actually done all these things at different times and didn't know why the results were great but hearing you put it all together and verify it just gave me clear direction. Thanks alot
Great idea, fr
I thought it was unhealthy to stay under 10 - 12% body fat?
I do about 75% of ur routine and I have lost 100+ lbs in 8 months.
Still looking to drop another 20 or 30 more and I'm sure I'll hit it if I copy this.
Thanks for posting this.
My drive is curiosity to see what i look like skinny or lean.
I was 300lbs in April 2022 and as of today Jan 3rd 2023 I'm at 197.6lbs.
I'll be crushing my goals this year and I'm excited!
For women it is, men can stay healthy at 10-12%. Women need additional body fat for hormone balance and menstrual issues.
Hey I was also 300 about a year or two ago🙏 I got down to 170 then felt reallllyyy small. Currently bulked back up with muscle and now I’m 194.6. Shoot me your IG if you have one we’ll talk if u want some tips or something
Unlikely 8% bodyfat...
Correct. It's a stupid idea for most men to try to stay at 8% BF all the time. And furthermore, Thomas is quite clearly NOT as low as 8% BF all the time anyway LOL
And of course no PEDs are taken by any YT fitness gurus. Not ever.
8% is overdone. Fine if you are under 30 and full time athalete. But looks overdone for everyone else
11 out of 10 points for this video!
Calm, elaborate and precise presentation and you've managed to fill an aesthetic/ superficial pursuit with a well rounded action plan of healthy habits and advice.
I like how care free you are in this video!! Your a little less concerned about judgment which feels great!😊
Another awesome video, loved the 30 days no alcohol one as well. Thank you so much for sharing your experience and knowledge, Thomas!
Very helpful, thanks for the insight
I really liked this video. Felt so honest and care-free. Most often he has to provide the greatest, top-notch, up-to-date, scientific proof for every syllable that comes out of his mouth or someone's going to get upset. This video had an "I ain't worrying about all that today" kind of feel, and I loved it.
Goldmine of a video 🔑✅
Glad to see another youngster following such quality information ab optimizing all around body health! Keep inspiring yourself and others man
@@SavAJ23 you know he’s on steroids right?
@@brbjk.m.846 Even though hes on steriods its hard to maintain his current bodyfat percentage
He's not on steroids he's on medically prescribed hgh cause he's short and if you know anything about high it does fuck all for muscle growth. Stop being a sickness cause your jealous and unhappy
No way he’s on steroids!
Absolutely important information AND lets not forget TRT and some Gear if you want to be always growing and always shredded
Best Last 4 Seconds of any Video so far. Really cute.
I appreciate how you started the video with the disclaimer that this is what YOU do because it's your job. Lots of great advice, thanks!
I’ve watched dozens of Thomas’s videos. Always appreciate his content. This, is absolutely my favorite video that he has made. Well done Thomas and thank you.
Had some puzzling questions with research and you hit the nail on the head to my direction towards which eating style I want to stick with. We appreciate all your knowledge ,you have a beautiful wife and family. Thank you
Yes, we want to hear what you have to say. You changed my life with one simple video. I'd started keto & had decided to try 1 month. You recommended minimum 6 weeks. Since I wanted to stop inflammation not lose weight, it took longer to see results. Thanks to your recommendation I feel fabulous.
Great video. I liked your candid style and personal anecdotes. Thanks for sharing.
Your tips and tricks are so helpful and I can't wait to try them out. I'm sure your 13 steps will be a game-changer for anyone looking to get in shape. Keep up the fantastic work!
and the juice?
Great video. I have the walking part down pat. I was over 20k 5 days a week because of work. I think walking is underrated especially being in my mind 40’s keeps my joints feeling better. I have vowed to get myself down to the leanest I’ve been this year and will try these things tips ASAP. Gotta have a plan and not fly by the seat!! Thanks!
Great video, Thomas - I've been taking bits and pieces from your videos and have lost over 40lbs this year. I'm feeling stronger, healthier, and most important...happier. Sincerely, thank you for putting out content to educate and share ways you've blazed this path for others----I've neber tested or found my % of body fat... However I want to set some goals here..I think 12% or 14% is a good place to start...but again, I don't know where I'm currently at...Anyways, off to learn more and make better decisions!!! thanks dude. Best, SoCal John
Great advice as usual! I am definitely going to add some of these to my routine.
Appreciate the honest intro, your fitness is your business, it's how you pay the bills, for most of us it's work that we do after work.
Thomas i appreciate that you are sharing your journey with all of us and giving us your best, honest experiences!
It is key for all of us is to do what you said. Get all the information you can and then try things out on yourself! Maybe some people can eat nuts and be fine. Maybe some people can't do as much high intensity work outs. Whatever it is, the point is to be the master of yourself. If we don't get control of ourselves we will be left in bondage to our addictions and natural flaws.
Thank you Thomas for another great video! 🤗
Well said!
I think we need a new "what I eat in a day" or week! Products, timing, recipes, hydration... it's interesting watching 😊
This was super helpful, love the format! Thank you!
Great video we appreciate your dedication to your work
Thanks Thomas! Since being healthy and more fitness focused the last 4 years my BF% has varied between upper 11's to low 14's. I'm using Cronometer now which should help but would love to get to 10% or 9.999x%. I'm experimenting just like you within my own parameters and constraints that's a little more animal based focused. Based on this I also think I will up my protein a little bit and modulate the fats. If you see this would you mind commenting on grassfed beef fat? I'm surprised you didn't intentionally utilize, say, ribeyes/burgers to hit your macros while getting more stearic acid SFA's that's known to help with visceral fat metabolism.
Thanks for this Thomas... Been following you for a little over a year since I started my keto/fasting journey.. You along with self discipline and research has really taught me a cheat code to health and weight loss... I'm currently down from 300lbs to 220lb...I look and feel amazing and wanted to say Thank you fo4 inspiring so many.. please keep doing what you do and your teachings...
Love this video! So easy to listen and relatable the way you explain it 🙌
I like how you change up your fasting periods & types of Keto to keep it fresh, just like keeping training fresh
Being on gear and juice also helps
Hey Thomas, the Walmart video was great because it shows real life application of what to shop for.
You should do one for every major grocery store. I think that would be a popular series.
Comb through his old vids. Pretty sure he's done that already.
Thank you for addressing this topic, Thomas. Excellent!
Originally I didn't like you because you always harped on fasting and I was ignorant. Then I educated myself and began to really listen to what you were saying and I'm incredibly grateful for doing so. Thank you for all of these incredible insights that you share with all of us I truly appreciate it! God bless you and your family!
Nice work Thomas! I am walking around for months under 13% it is part of my job as you said about yourself. It’s not easy and it’s not for everyone but I love it ✊
114 days no alcohol team Jesus winning 🥇
Jesus turned water into wine at a wedding reception, according to the New Testament. Hopefully he only drank in moderation, and instantly healed hangovers for others, along with exorcising demons and allowing the blind to instantly see.
@@jeffruebens8355 then maybe it is Team Quran that's winning haha
Nicely done!
This was outstanding. Fascinating content and impeccable delivery. One quick takeaway for me: I'm bringing my stocking cap to work for walks outside once or twice during the workday. I tend to downplay "steps", but I see from you that it's important.
Great video. I admit I am one of those who “rains on the fiber parade”. I am reminded that when it comes to diet there are certain core principles but there are also individual differences. So if fiber works for you, great. For me, fiber has never done anything for me except give me problems, often the very problems fiber is purported to solve. I dropped fiber more than a year ago, and I have never felt better and my blood lab work looks great, according to my doc. But I certainly cannot argue with Thomas’s results. He is doing what works for him, and that merits respect.
This was my favorite video of yours. Seemed very genuine!! 💯
I’m at 14% , I follow a lot of what You do and I feel and look the best I ever have , Thanks for Your videos and time.
Congrats on working hard and getting results!
that's good enough imho
If you wanna get lower just hope on steroids like this fraud
8% is tough😩 I LOST 80 POUNDS IN 10 WEEKS DOING KETO & IF🙌🏽 thanks for the encouragement Bro. I now help others on my channel🏁
Wow that’s amazing
@@zaherking0159 thanks so much !
Is that even possible!!
10 weeks is just 2 months
@@abdulhfhd watch my journey on my channel!!
@@RepswithRico found the video. I will watch it.
compelling and empathetic. Thank you !
Great video! Tons of tips. A few months ago, I really leaned into changing my diet. I have found you consistently put out great information. Thanks!
I’m just learning about oxalates. Was really bummed to learn I’ve been eating a lot of that. Macadamia nuts and almonds are the worst offenders. Would love to get your take on this, in depth. Can’t believe I’ve been doing keto for a year and just learned about this. The carnivore folks seem to be the ones leading the charge here.
I know almonds, spinach and peanuts are very high in oxalates and best avoid or kept low. Almond flour is filled in keto breads, treats etc so I have got rid of this from my diet and feel better as they cause leaky gut. I thought macadamias are extremely low lectin and therefore not a problem on the oxalate front. Where do you get the info that they are high in oxalates as if that’s true I need to cut back as I have 50g a day?
A google search shows macadamia nuts are low in oxalates
Oxalates are a total red herring. You really do not need to worry about them LOL
@@RaveyDavey that’s pretty much the conclusion I’ve come to, for myself anyway. All this info online can be a gift and a curse.
Bro I do keto intermittent fasting I stopped eating before 7 pm and lost mad weight DONT EAT AT NIGHT YOULL SEE HUGE RESULTS
Great video! I’ll definitely implement a lot of this!
Thanks for the valuable information
I feel like you may have taken some ashwagandha before this video. You seem so chill during the intro LOL!
;) ❤ damiana
Rodgers
8%. Nahhh it is too much. 15 to 20% should be ok
I think 15% is a great goal
8% even sub 11% is vanity
Great video - loved the switching idea 💡
I always appreciate your videos because you share your own personal success with fitness and weight loss. You actually know the struggle/discipline it takes to achieve results, and it's very motivating to your viewers!
It's called TRT+ ...
Flat out impossible for a lot of people..
Use some of it. Be happy less than 15% fat
8% is pure vanity
@@markcrisp07 15 would be awesome 😂
Dude! good vid brother!
Steroids?!? Just kidding of course... 😏
💯 100%!!!!!!
Lol
This guy is totally natural- if was on roids he would have acne be bigger than what he is and less hairy-
Step 1: 500mg test
Step 2: Repeat every week
@@sonnygirl8823 This isnt true at all
Great summary of your proven success habits. Thanks!
One of your best videos ! GJ
LETS NOT FORGET STERIOIDS
Is he a fake-natty or honest about usage of test?
@@terminator2798dude don't even look like he's 220 lbs. This body doesn't need anything other than to get decently strong. 350 bench. 405 squat, body weight press, 500 deadlift and so on and of course being 10 percent body fat and less. This is very realistic. This might take 5-10 years for someone just starting but he is average. Lots of hard work is all. Doesn't mean someone isn't using steroids but you definitely could build his physical appearance without them
He's not on gear he's lacking most of the tell tale signs
Really, how jealous are you
Lazy people always claim steroids are the reason we can stay lean. Keep eating those Cheetos.
Awesome video Man! Thank you for all that you do! I align with A LOT of what you do and how you approach fitness!
Fascinating and dug the presentation. Just discovered ur channel - I’m a yoga therapist from southwestern pa…. Thanks for sharing!
My favorite vid of yours, raw and real love it
I found this very helpful! Thank you!
Great video, very straightforward, thanks !
Amazing tips!!! Amazing insight, thank you so much
Informational video!
Thank you!
This is officially my favorite video in your channel
From my perspective, your best video yet. Learned some new things here. Thank you Thomas.
Probably one of my favorite videos I’ve watched from you to date
Another great video Thomas!
Great video with practical tips
i’ve been watching your channel for years, if anything you’ve become leaner. another awesome video, thanks. i think we would greatly benefit by knowing more about your habits, self-discipline and ability to remain consistent. you’ve figured something out….
I really enjoy your videos. You been there, the hard work shows. Encouraging! Thx for all you do!
Great video!
Great video thanks!!
Great video and tips Thomas, thanks!
Great video Thomas. Thank you!
I agree, one of your best videos. Happy New Year to you and your family.
I loved this video so much. It was perfect and to the point. Thank you!
I LOVED this!!! Thank you!!! Especially the wife part. They DO tend to make us realize what's REALLY important!!! Thanks Thomas!
Thankyou for the requested check list 👍👍👍
Gold standard advice. Thanks Thomas!
Great video, Tom! Very helpful :)
Thanks man, really helpful!
One of the best videos from him
I've been following you for almost two months, and your info is straight 🔥 👌 I've taken some of your tips: Working out fasted. Intermittent fasting, which helps me not binge on garbage, especially at night. I'm back to eating my two whole eggs instead of just egg whites which makes me so fucking happy because I love eggs. And a few others. Your videos keep me motivated and make me feel not so stressed. These tips today have me even more excited because I'm realizing I don't have to stick to one thing. You're amazing. Thank you!!!
Thank you Thomas for the tips!
Thanks for the wonderful tips. 🎉
Your information is invaluable! Thank you
Honestly an ultimate good video ! Thank you so much as you made it ! I really really like this type os videos and very good as (for example) I can "compare" my diet to yours !
I think we all can learn a lot of things from this video !
Yep, you've truly nailed it!
I'd like to see more on Mediterranean keto and not-keto. Carbs grams and timing for each, transition between or abrupt switch, performance changes, sleep effects, etc.
Really enjoyed this video, thank you for the info lots of pearls of wisdom I hope to start implementing 🙏
Thanks for sharing your passion with the world!
One of your besta vídeos! Thank you!
thanks so much, i find myself doing some of these things just to try things out. I will say, you have helped me with never being discouraged on plateaus. Just try something new. Still have a ways to go but made my goal last Friday!
Simply your best video so far
this is one of your most useful vids Thomas. Thank you
This was probably the best video I've ever seen of yours.