What is helping me is taking diet breaks! Cutting for 4 weeks and than 2 weeks maintenance at new weight, repeating. Easy to follow, does not really feel like a diet and also great for the hormones! Negative is of course that it takes longer, but losing weight slowly is often better for muscle retention and some other things...
@@xdd543 Search for: Prescribed "breaks" as a means to disrupt weight control efforts Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial
Will the same things still apply if im doing a fast mini cut. I plan to cut at a higher deficit (750-1000) for the first 6 weeks then take the 2 week maintenance. Then continue cutting appropriately with a slow increase in calories
I want to say 8 months ago I started this journey from 245 pounds. I’ve cut down officially today to 200 pounds. I’m going to drop to 185 and bulk to 205. And CONSISTENCY IS THE KEY along with the little things like just moving. Walk to the mail box.. park farther out etc etc just get moving and stick to your diet plan.
And if you like eating out fast food on weekends or after a long day… Popeyes blackened chicken tenders and chick fila grilled nuggets will save your life . Also rotisserie chickens from a store.
God I’ve went from 300 at the start of the year to 260 in July all the way down to 213 now I’m try to get down to 180 to 190 ish and then bulk back up the 200 and then cut again but il keep at it
Congrats my guy. Im in a similar boat im at 240 rn and I dont feel good about myself so im looking to get to two hundred over the next year my main goal is 180 but Im trying little goals like ten pounds at a time rn \
This is important. The number of videos by people who seem to think that they defy the laws of thermodynamics is crazy. I've watched at least 3 videos of people who start by recounting how they ate less than 1000 calories a day (while weighing way above 200pounds, so most definitely below daily need) and kept on gaining weight. Losing weight more slowly than a muscular dude, that I understand. But *gaining* weight from nothing is really not possible. So my suspicion is usually those pesky hidden calories that tend to hit those most who have this mindset of "I'm being SO good 90% of the time" and who don't realize how much a little bit of calorie dense food can add.
I think the FDEE calculator you linked it’s one of the most accurate ones. I tried many of ‘em and the majority of them gave me 1850 kcal for metabolic, and 2400 for normal kcal per day. I was eating 1800 kcal per day and I was gaining weight, which sounded a little bit weird to me. Now this calculator gave me 1650 metabolic and 2000 kcal per day. In fact, when I first started cutting, I was eating 1400/1500 kcal per day and I was loosing weight, but i didn’t know anything about FDEE. So thanks!
Picture fit thank you man, I’ve been working out hard and tying to lose weight, I started in November, I weighed 340 pounds, that was where I needed to change, now I weight 307. But I’ve been at a halt, staying at this weight for the last month, hopefully this video will help me continue losing weight
take into account the little things, how much sleep you’re getting. missing out on 1-2 hrs of sleep can make a huge difference. how much are you moving throughout the day, try to always hit 10k steps daily. how many calories are you consuming? how much water are you drinking? are you stressed? little things add up to make big changes, good luck to you bro i know the struggle of being overweight. you got this and stay in the fight!!
Any luck bro? I'm was 330 last year and slowly got down to 310 from small diet changes and working at an Amazon warehouse 4 days a week with 10 hour days, constantly working on my feet the whole 10 hours.
@@carlosguzman4552My whole life I have only gotten 5 hours of sleep and still went from 225 to 180 counting calories. I'd like to sleep more but my body tells me otherwise 😂.
I was 330 in December, and hit a wall at 300 for 2 months. Increased my cardio by walking 90 mins (or 10 k of steps) every day and it’s meting off me. Also started implementing the stair master 3 days a week. A cardio increase was definitely what I needed!
@caincosplays Nice! I actually started having 20 minute morning walks daily to build up stamina and just more cardio in general for me is better than usual. I also started working with a trainer for the past month. Its only once a week, but it's better than nothing I'm hoping that the training and morning walks help me feel better at work and add on to my 10 hour physical shifts to really get me active. The hardest part so far is the soreness of my joints/shins and eating better other than just making chicken and rice with broccoli every week getting stale
I used to wrestle my entire school career. The way we cut was extremely unhealthy and pure starvation mixed with incredibly difficult training. It definitely “worked” we lost weight, and lots of it. But weight loss doesn’t equal healthy.
Thanks for uploading this! I have been bulking for a couple months now and I just looked this up on google when I woke up. Couple hours later I open youtube and i see thisi!
7:32 its important to bear in mind that for me at least (and anecdotally ik a lot of other people), when transitioning from cut to bulk and vice versa, or even cut/bulk to maintenance, your weight changes a lot at first due to stuff like water weight and eating more/less. So i find that within about two weeks of going from maintenance to bulk, i put on as much as 2kg, but its just water weight etc and slows down to a more reasonable rate of weight gain after two weeks or so. And vice versa with a cut. So if you step on the scales and see its gone up/down a lot more than you were expecting despite making minor changes or religiouly counting calories, don't panic, give it a few weeks and if its still rocketing up/down then make changes. Edit. Nvm i just kept watching and saw the disclaimer, but still wanna give my experience to back it up
I tried like five times going on a healthy diet and working out. I always failed because I was convinced I just had to power through the bland food. This time, I learned a little cooking, just enough to make healthy meals that taste good. This time, it works. I think I will stick to the diet even if I stop working out, because my meals just taste good.
Honestly what helps me is a 36 hour fast once a week. Lets me weigh myself under similar conditions every week to see a consistent improvement, also makes most of my week be closer to "maintenance" so I can enjoy life a bit more. Have been gaining strength too so it doesn't seem to be detrimental to my lean mass.
@@theeternalgus9119 i haven't noticed any loss and my strength has continued to increase. I have a bit more fat so that helps, also your body secretes more GH to help retain it and ketones are apparently anti catabolic as well
I compromise and crokpot chicken thighs and not breasts. (Skinless) It is a bit more calories but it tastes good enough to keep me coming back and not feeling a need to cheat.
I'm glad you pointed out the importance of consistency. My dad pointed out to me a few months ago that I was never gonna lose any weight if I kept eating as much (I was basically eating as much as when I was a teenager... and it makes zero sense, I'm definately a food adict...). I think he was right since I train A LOT : hit the gym for HIIT 2-3 times a week, I train for gymnastics (think like circus gymastic) 2-3 times a week, aaaaaand I am an expert skier (I spend 3 days a week at the ski resort during the winter) and hop on rollerblades to assault the steets or skateparks almost every day when there aint no snow. Yet I cant lose weight. So I gave a try to calculate my intakes and to prioritize the best food choices based on Talon Fitness tier lists. I was glad to notice I had lost almost 15 pounds in 6 weeks, I was like oh damn ! And my gf told me she noticed it ! Well guess what ? It took only one week vacation of not counting my intakes to retake those 15 pounds... Now I'm trying a softer approach that will be easier to keep up during vacations. Thanks a lot for your perspectives.
@@jvv80085A good portion of those calories were probably from water. they probably ate a lot of foods high in sodium and sugar, which would lead to their body retaining more water than normal.
I’m 14 which is a pretty important age and I have a decent amount of muscle but I think a few months of cutting to get below 20% bf is smart for longevity
@@mateaukalua4426 its been a year and I kept bulking, added 40 lbs and strength increased but at about 25% bf probably gonna consider cutting in next couple years
I prefer estimating daily calories for maintenance and then creating a deficit through more exercise. I don't get the drawback of increased hunger or lowered BMR while getting the benefits of increased athletic performance which in turn makes it easier to continue burning more calories. This allows me to eat more on some days and not get that starving feeling.
Doing a cutting diet has helped me with my self image and my eating to feel good issues. I still get to enjoy food but I'm not dependent on a chocolate chip cookie to feel good when I'm down. Don't get me wrong it still helps 😂
I was at 135kg and dropped to 120kg within 5 months and I've hit a plateu. Can't weight is not moving down. But I'm being consistent at my crossfit workout plus 30min cardio per day and workout at least 4 days a week. Let's see how it goes. 😊
U don't have to watch your diet much, just stay under your calori deficit and you will lose weight no matter what you eat, I lost 8kg and was eating MacDonald 2 to 3 times a week but I made sure when I ate maccas that it would be under my calories deficit
It might not be as optimal for health and overall cravings, but having some junk food with your usual diet can keep you very motivated That's the only way I managed to cut, getting lean ain't gonna stop me from loving Big Macs
@@fansee1368 yeah I mean people take it too serious and listen to too much bs in the internet saying they have to cut this and that to lose weight, you can eat whatever you want and still lose weight if you keep it under the calorie deficit.
😂 aunt eats rice/pasta every day along with fast food about 3 times a week and she’s fit because she plays soccer _daily_ with friends and works out every other day.
i wouldnt trust the website i put 12 percent bodyfat to see what i would have to eat if i went that low and it said i was overweight at 12 percent bodyfat
I lost 45 pound making no intentional diet changes. Just wore an apple watch and set my move goal to 1100 calories burned a day. The easiest way to reach that goal was cycling or walking (more time). Weight lifting, swimming, etc were all used.
The worst thing about cutting is the lack of energy. I tried a dry bulk, with low carb high fat diet. And man, that shit was hard man. Sooo tired, all the time, even with 150g of carbs max. per day. And in the cut with no carbs it was even worse. Rather bulk with a hard calorie cap until the end of time.
I have keep practiced about 5-6 times/ week in 1 year and I drop from 104kg to 94kg without counting calories intake. My height is 5 foot 7 so I still need to drop more weight (target 80kg first). I'll start to count calories intake now. Hoping to drop another 14kg soon.
Early journey of my diets i started losing weight consistently because i am doing 2 hours of cardio treadmill + weight training (1hour pre and 1 hour post weight training). Off course i am on caloric defisit too. But after 4 months journey i left my cardio session until now for about 9 months my weight and mirror progression dont have alot of progression. I will start my cardio session again. Thanks for the video
Great video. Very informative like always. Question. If we should cut around 20% body fat, what about when we're at 18% - 17% and want to get to 15%? How do we get down while cutting successfully? (that is to say, without sacrifices muscle/aesthetics?)
This machine said I was 24.5% body fat. So to get to my goal of 15% I need to cut 9.5% body fat at a rate of 1.2% a week which averages out to 2.2 pounds of fat for 8 weeks or 17.6 pounds. My lean weight would be 167 pounds maybe? I can bulk up from there I guess. I was planning to get down to 170 and then bulk but this is very close and I am already in the 180s.
Well, I noticed that the more I cut, the better it is for my budget. So actually cutting apart from losing belly fat has some extra benefits. Although during the bulking stage you still have to eat extra, so both the belly return to their average.
cardio except you’re gonna look worse than if you were short & bulky lol. that aside, you’re not gonna get bulky after a lil exercise, it’s not that easy, if it was we’d all be bodybuilders. worry about getting lean first 😂
@@emperor8716 Having good body is great if I were to be honest with you. I'd had one before during my university days. Fashion trends are changing and so is my wardrobe. You know those Asian outfits right, an oversized tee just doesn't look as good as those thin and tall guys when you have a decent chest 😩
Man everything here was real good solid advice... except for the BMI. The last 6 months I've been overweight with abs. It doesn't account for muscle mass at all.
For normal people it's good to use when cutting only. I am 5'9.5. I plan to cut to 170 and maintain 170 for 2 months before bulking to 200 which is where I should be to be big and strong.
I can't seem to cut or bulk. When I try to bulk I can't eat enough and when I try to cut I just feel like I'm getting absolutely 0 gains and not losing any fat. I just feel fat and like I'm not making any gains the whole time basically
Ill help you out my friend. Are you tracking your calories? Are your tracking your protein intake? Are you weighing out your food? And are you training properly? Is your defecite tooo much?
I'm 25 year old male, 95kg 185cm. I excersise 2 hours a day 5 days a week, cardio and resistance bands. My daily is 3080 from this calculator but for the passed 3 weeks I dropped down to 1800 calories a day managing around 150 to 180g protein a day. Most weight lost in 7days was 2.5kg, weighed morning empty stomach after a dump. Muscle mass has increased, I do feel a little hungry now n then but no loss in energy. I just wanted to know if the 1200 calorie cut with the moderate excersise Is bad for the endgame or is it OK?
Also my bmi is 27 or 28 if I remember, it's overweight. I don't have a weight goal or some aesthetic physic In mind I just want to burn fat while maintaining muscle mass.
homie ive got the exact same Metrics same height same weight but iam 25 percent bodyfat did you lose any fat since this comment? do you look different? if yes can you tell me how and what you did i will really appreciate
I used to be fat when i was at the beginning of my puberty so i stopped eating n i started starving my self ,i lost a lot of Wight but my growth was slow,rn im 17 and 5,4 feet tall
I mean. Starving yourself to that point was stupid, but who knows if you wouldnt have ended up as 5.4 either way. Dont beat yourself up and make positive choices in the present. :)
There are unfortunately some subtle caveats to the traditional method of weight loss. Metabolism has a tendency of rubber banding against our intentions for calorie deficits, often responding with decreased metabolism, higher fatigue levels leading to increased sedentary like states while not exercising. The problem of higher intensity cardio often results in the latter fatigue/sedentary like states, which is why it's sometimes recommended that longer, very low intensity activity such as walking might be more conducive for caloric deficit goals. Cheat days for metabolism recalibration
Hiya! Currently as a teen in right in the middle of puberty do you have a specific video for exercise and nutrition? I want to start i just dont know where
I would always trust the mirror more than the scale. When you gain muscle you may have the same weight but have a significantly better looking physique as I assume you don't really care about the number on the scale but your strength and/or appearance.
Do you have a video on diets for 13-year-olds and exercises? You thankfully stopped me from doing this but I'm just really insecure about my weight and want to lose it. I have no idea what to eat and what to do. I have a lot of chest fat and belly fat. I am currently at 160 pounds If you can help, I would be much appreciated.
Im unsure if I want to lose much more weight cause im 124 and 5'4 but still got a bunch of fat im probably gonna get down to 120-118 then just maintain that weight and replace the fat with muscle I've lost 12 lbs so far this summer
I feel like I need alot less than what the calculator tells me. Im 170 a male and weigh 72kg . It's recommendated to go down to 2000 from 25000 but I feel like I only get hungry when I only est around 1700. Any recommendations?
even though im in puberty im pretty overweight being 280 6'4 my lowest was when i was wrestling at 240 and thats the weight i want to be at so im doing a cut of 2500 cals to just lose some excess weight. i dont think it will inhibit my growth due to me being overweight so much (if i read correctly 50-80 lb over) ive been doing so for a little while and am down about 5 lb so i think im doing fine for now but trust me i will "bulk" when wrestling comes aka eat more
Question is the maintenance calories in this video considered the BMR? And if I have to eat at that number for a few weeks and adjust when does TDEE come in? Should I not account for that when just starting? Thank you
I have been going to the gym three times a week consistently for a year now. I’m 16 and i weigh about 68 kilos. Do you think its too early to cut? Edit: my bmi is apparently 19.9
Did 100,000 steps last week and went down to 211 (with clothes , down from 214 with clothes). Goal is 185. I’m 6’3.5 and want to drop under 200 before I even think about gaining weight for muscle growth
I did cut to bulk in 2017 and 2021 and felt great and was really strong. Was maybe 13% to 15% bf at 202 to 210 those times. I definitely believe if you gain weight easy then cutting to bull with a cheat meal every 2 weeks is the best option. Cardio can be done and losing weight fast is good because it comes back so fast. 3.5 pounds a week is a good goal to lose. When gaining the weight back aim for 2 pounds and try to maintain the cut for 1 or 2 months before slowly bulking back up to desired weight.
what means " burn more calories than you consume" ? If i burn in total 800 calories in a day from deficit caloric diet and cardio, should i consume less than 800 calories?
I strongly recommend doing intermittent fasting + keto diet for cut. For the intermediate lifters and above or if you're a big fella, I reccommend going moderate/heavy on carbs on the days that you workout, and keep it to 2-3 meals on a day on rest days. Creatine is a big plus, since you're losing alot of water weight in the beginning. You get healthy before you start losing weight!
@@kingemeraldbonesok8270 If u have no energy then ur either doing it wrong, or not used to having low blood sugars. If done correctly it actually gives you much more energy throughout the day
Question. Say we want to lose weight and get to a specific weight. If we just eat at maintenance for that target weight, then wouldn’t our weight decrease until we reach that target weight?
This will differ from anyone but I freaking lose 3kg from 115kg to 112kg in a week with three days over 2500cal and the rest of 4 days about 1200-1700 cal Of course I did weights but only Bicep & Hammer Curl, Dumbbell row, lateral raises and overhead press 5x a week sat and sun rest. The days where I pig out are mon wed and sat, the rest is 1200-1700cal per day. I didn't do any "proper" cardio just 30 sec of high knees (maybe just mid) for warmups and 12 rep for 3 set of wall push ups. Or maybe my calorie calculation are wrong and they are less? Either way my tricep and bicep are harder than before lmao. That for me is a freaking accomplishment. They would still look fatty because I have 40% BF but I can feel them.
It’s funny because at the beginning he said something that made me think if he would do something like mention the Liver King, but I thought he wouldn’t just to stay away from any kind of drama, and then at the end he mentions him 😂
i want to ask i am at young age but i weight too much what should i do cutting or bulking (i want to gain muscle but also lose weight) so what do you prefere me to do?
I am still debating wether I should cut or not. For most of my life I have been overweight and weak but back in september, or 7 months ago I got my body fat precentage calculated and started strength training. back then I was at 30% body fat and 90 kg. But I still weigh 90 kg but I am a lot stronger. Should I cut or should I first build some more muscle?
Im assuming you are still over 20% body fat, if that is the case you should maintain whilst hitting the gym that should be enough for you to recomp. If however you want to just cut to look lean go in a moderate calorie deficit high protein diet while still trying to lift the same weight or more if possible. Plenty of sleep is crucial for both
@@Moccalocca100 I have no clue. I got a free body meassurment thingy when I signed up for my membership for a year and I'm planning on getting another year when it ends to check again,
My doctor said cutting more than 500kcal per day will put the body into “famine” mode, so it will reduce weight loss and protect its reserves. Also once eating again normally the weight gain will be accelerated (Jo-Jo-Effect).
Depends on your starting maintenance calories. 500kcal is very diff for someone with an 1800kcal maintenance compared to a 3000kcal maintenance. However, short term large deficits are fine for most.
Ill try again... i regain a lot of weight last christmas cuz the weather was shitty and they dont stop with the chocolates and all of that... i hate that season. but the biggest problem is that as many, i cant just use a diet... i live with more people, so its not a solution, its a problem. Also i cannot know the calorie intake of many things i eat cuz its not writen anywere. I guess my only option is to start... not eating again, but then i will be extremely hungry... and remenber i cannot use a diet to supplement my hunger with, vegetables or fruit...
If you track your calories and macros and measure properly, get enough protein and healthy fats with enough sleep and water. You can pretty much eat enough if you can control yourself
I’ve bulked up from 155 to 182 over 7 months, been struggling to get the meals down so I want to do a mini cut for a few weeks, then jump right back into the bulk and tips ?
Hi, how are you? It's not that difficult to lose weight, just change your diet. There are 3 essential things you need to cut. Sugar, bread and eat less rice and pasta. Just that. Over the course of a month, you will lose between 1 and 2 kilos. In a year, a person loses almost 30 kilos. Instead of sugar, they have to add sweetener to things. Instead of bread, eat three crackers salt, which are toasted and less fattening. And at lunch and dinner, eat 3 tablespoons or a little more of rice and pasta. If the person is still hungry, add more beans. But the person gets used to eating like this, and sustains it. Cut out soda and juice and drink water. That's it and making other adaptations according to the person's needs. Even milk makes you fat. Then you have to drink half a glass. There are people who don't even drink milk and take calcium to replace it. Or just drink once in a while. Always eat at the right times, and that's it. If you're going to drink soda or eat a pie, you have to eat less, less quantity, that's how it is. Then eat an apple, that's it. In one year of eating like this, I lost 27 kilos. I was 115 kilos and today I weigh 84 kilos. After we lose a lot of weight, it is difficult to gain weight again, when we reach a weight limit for each body. Even after eating some things that you ate the same way before, it is much more difficult to gain weight. It seems that the body detoxes these things, of the weight and it is more difficult to gain weight afterwards. Our body feels lighter, that's the difference I saw, and in appearance it seems that the person becomes more elegant. But sometimes people feel weak, if they get too thin, they feel a little weak, that's the bad side of being thin, so they have to eat more sugar and other things. And there are people who don't good feel very , their bodies feel strange, they don't adjust themselves properly, they feel bad. There are people who prefer to be fuller, even if they weigh a little more, and they look even better that way, more beautiful. I hope it helps everyone. I feel better, full a little, about 90 kilos. And also do activities of daily living, walking, among others. But changing your diet is the main thing I think. A hug. But this stuff about very fast, instantaneous weight loss is all a lie, it doesn't exist and it's even dangerous too. You have to be careful. It can harm health and the person's life may be at risk. Hugs
Everybody says that you will lose muscle when you cut or lower your calories. But I am not going for looks. I'm trying to build strength. Is it just the cosmetic that it's affected? Or does your strength go down too?
I don't think you should track your calories for 4 weeks before starting a cut. You essentially make them lose any motivation by the time they are suppose to start the cut. Just use the estimate you have using the calculator. Cut 500kcal and see how much you lost in a week. It's normal to see the scale drop by more than a pound because you also lose some fluids. If you didn't lose any weight make the deficit bigger. If you lose three pounds then keep it that way. You should lose a pound in the following week.
I understand the motivation aspect but can also view the "refining" process as a motivation as well. At this time, one will be building on their knowledge of their bodies, learn how to properly calorie count, and, for many, have their first ever experience of creating a structure of self-improvement. These are all great efficacy strategies that itself can lend to motivation. Learning new things, being successful at it, and putting the strategies in place can set them on a good path once they begin the actual cut.
@@PictureFit I think it makes sense for some people but also not for others that want to get in shape for the summer and don't have time for a month of maintanance before they actually start losing weight. Imo it makes sense to do it for a week or 10 days but no longer. Glad to see you read comments btw!
Ive been bulking my entire life, time to start the cut
Real
same bro
Same man
Hehe.
The cut is gonna go CRAZY then
What is helping me is taking diet breaks! Cutting for 4 weeks and than 2 weeks maintenance at new weight, repeating. Easy to follow, does not really feel like a diet and also great for the hormones! Negative is of course that it takes longer, but losing weight slowly is often better for muscle retention and some other things...
Studies show this way also retains way more muscle and reduces weight regain!
@@yuvi3738 link studies pls
@@yuvi3738 could you tag me if you link the study
@@xdd543
Search for:
Prescribed "breaks" as a means to disrupt weight control efforts
Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study
Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial
Will the same things still apply if im doing a fast mini cut. I plan to cut at a higher deficit (750-1000) for the first 6 weeks then take the 2 week maintenance. Then continue cutting appropriately with a slow increase in calories
I want to say 8 months ago I started this journey from 245 pounds. I’ve cut down officially today to 200 pounds. I’m going to drop to 185 and bulk to 205. And CONSISTENCY IS THE KEY along with the little things like just moving. Walk to the mail box.. park farther out etc etc just get moving and stick to your diet plan.
And if you like eating out fast food on weekends or after a long day… Popeyes blackened chicken tenders and chick fila grilled nuggets will save your life . Also rotisserie chickens from a store.
@@nocturnalgamer8285 chick fil a grilled nuggets >>>>>>>
God I’ve went from 300 at the start of the year to 260 in July all the way down to 213 now I’m try to get down to 180 to 190 ish and then bulk back up the 200 and then cut again but il keep at it
And congratulations
Congrats my guy. Im in a similar boat im at 240 rn and I dont feel good about myself so im looking to get to two hundred over the next year my main goal is 180 but Im trying little goals like ten pounds at a time rn \
My wife looks at me and keeps asking how I can eat so much and still lose weight. It ain't the quantity it's the hidden calories.
This is important. The number of videos by people who seem to think that they defy the laws of thermodynamics is crazy. I've watched at least 3 videos of people who start by recounting how they ate less than 1000 calories a day (while weighing way above 200pounds, so most definitely below daily need) and kept on gaining weight. Losing weight more slowly than a muscular dude, that I understand. But *gaining* weight from nothing is really not possible. So my suspicion is usually those pesky hidden calories that tend to hit those most who have this mindset of "I'm being SO good 90% of the time" and who don't realize how much a little bit of calorie dense food can add.
Exactly. It’s pretty simple. Plus people don’t realize how many excess calories they drink
I love the way he explains everything. It's simple and easy to understand 😊
I think the FDEE calculator you linked it’s one of the most accurate ones.
I tried many of ‘em and the majority of them gave me 1850 kcal for metabolic, and 2400 for normal kcal per day.
I was eating 1800 kcal per day and I was gaining weight, which sounded a little bit weird to me.
Now this calculator gave me 1650 metabolic and 2000 kcal per day.
In fact, when I first started cutting, I was eating 1400/1500 kcal per day and I was loosing weight, but i didn’t know anything about FDEE.
So thanks!
Picture fit thank you man, I’ve been working out hard and tying to lose weight, I started in November, I weighed 340 pounds, that was where I needed to change, now I weight 307. But I’ve been at a halt, staying at this weight for the last month, hopefully this video will help me continue losing weight
take into account the little things, how much sleep you’re getting. missing out on 1-2 hrs of sleep can make a huge difference. how much are you moving throughout the day, try to always hit 10k steps daily. how many calories are you consuming? how much water are you drinking? are you stressed? little things add up to make big changes, good luck to you bro i know the struggle of being overweight. you got this and stay in the fight!!
Any luck bro? I'm was 330 last year and slowly got down to 310 from small diet changes and working at an Amazon warehouse 4 days a week with 10 hour days, constantly working on my feet the whole 10 hours.
@@carlosguzman4552My whole life I have only gotten 5 hours of sleep and still went from 225 to 180 counting calories. I'd like to sleep more but my body tells me otherwise 😂.
I was 330 in December, and hit a wall at 300 for 2 months. Increased my cardio by walking 90 mins (or 10 k of steps) every day and it’s meting off me.
Also started implementing the stair master 3 days a week. A cardio increase was definitely what I needed!
@caincosplays Nice! I actually started having 20 minute morning walks daily to build up stamina and just more cardio in general for me is better than usual. I also started working with a trainer for the past month. Its only once a week, but it's better than nothing
I'm hoping that the training and morning walks help me feel better at work and add on to my 10 hour physical shifts to really get me active. The hardest part so far is the soreness of my joints/shins and eating better other than just making chicken and rice with broccoli every week getting stale
I used to wrestle my entire school career. The way we cut was extremely unhealthy and pure starvation mixed with incredibly difficult training. It definitely “worked” we lost weight, and lots of it. But weight loss doesn’t equal healthy.
Perfect timing for me picturefit! I appreciate all your uploads!
Thanks for uploading this! I have been bulking for a couple months now and I just looked this up on google when I woke up. Couple hours later I open youtube and i see thisi!
Lots of coffee, no alcohol (more or less) almost empty fridge and hobby that will take your complete attention. Works for me over last 40 years.
I take amphetamines, it works as well
7:32 its important to bear in mind that for me at least (and anecdotally ik a lot of other people), when transitioning from cut to bulk and vice versa, or even cut/bulk to maintenance, your weight changes a lot at first due to stuff like water weight and eating more/less. So i find that within about two weeks of going from maintenance to bulk, i put on as much as 2kg, but its just water weight etc and slows down to a more reasonable rate of weight gain after two weeks or so. And vice versa with a cut. So if you step on the scales and see its gone up/down a lot more than you were expecting despite making minor changes or religiouly counting calories, don't panic, give it a few weeks and if its still rocketing up/down then make changes.
Edit. Nvm i just kept watching and saw the disclaimer, but still wanna give my experience to back it up
I tried like five times going on a healthy diet and working out. I always failed because I was convinced I just had to power through the bland food. This time, I learned a little cooking, just enough to make healthy meals that taste good. This time, it works. I think I will stick to the diet even if I stop working out, because my meals just taste good.
Honestly what helps me is a 36 hour fast once a week. Lets me weigh myself under similar conditions every week to see a consistent improvement, also makes most of my week be closer to "maintenance" so I can enjoy life a bit more. Have been gaining strength too so it doesn't seem to be detrimental to my lean mass.
Did u comment on my Reddit comment?
@@Mr.ImbeciIe i doubt it, I just lurk on reddit, haven't commented on anything in almost a year
Retain muscle mass well doing the fast?
@@theeternalgus9119 i haven't noticed any loss and my strength has continued to increase. I have a bit more fat so that helps, also your body secretes more GH to help retain it and ketones are apparently anti catabolic as well
This is so interesting because extended fasts help prevent cancer apparently. Has this method still worked for you?
Huge fan of the channel. Respectfully pitching an idea; maybe changing the sign off line to “always get your sleep and protein”.
Sleep is great! I will always recommend that. The line in the end is just a fun slogan for me.
Why the chicken gotta be bland lol I can’t season that shit???
You can, don't listen to these lunatics who count the 10 calories you maybe get from garlic powder. They are evil
you can season, its essentially 0 cals because its just plants just be careful with sauces as theyre usually fat based with stuff like mayo
I compromise and crokpot chicken thighs and not breasts. (Skinless) It is a bit more calories but it tastes good enough to keep me coming back and not feeling a need to cheat.
@fortnitetrashcan8308which is why sriracha is a cheat code
Picturefit performing a "deep cut" on liver king 😂
I didn't know about the calorie deficit to body mass estimate. Thank you for the info!
I'm glad you pointed out the importance of consistency. My dad pointed out to me a few months ago that I was never gonna lose any weight if I kept eating as much (I was basically eating as much as when I was a teenager... and it makes zero sense, I'm definately a food adict...). I think he was right since I train A LOT : hit the gym for HIIT 2-3 times a week, I train for gymnastics (think like circus gymastic) 2-3 times a week, aaaaaand I am an expert skier (I spend 3 days a week at the ski resort during the winter) and hop on rollerblades to assault the steets or skateparks almost every day when there aint no snow. Yet I cant lose weight. So I gave a try to calculate my intakes and to prioritize the best food choices based on Talon Fitness tier lists. I was glad to notice I had lost almost 15 pounds in 6 weeks, I was like oh damn ! And my gf told me she noticed it ! Well guess what ? It took only one week vacation of not counting my intakes to retake those 15 pounds... Now I'm trying a softer approach that will be easier to keep up during vacations. Thanks a lot for your perspectives.
One week of not counting calories resulting in 15 pounds of gain is very hard to believe.
@@jvv80085A good portion of those calories were probably from water. they probably ate a lot of foods high in sodium and sugar, which would lead to their body retaining more water than normal.
Thank you for coming back picfit :)
You would make a great teacher. I love your videos, thank you!
Love this video, it’s hard for me to explain to people how to bulk or cut and this is what I’m sending them 🤣
I’m 14 which is a pretty important age and I have a decent amount of muscle but I think a few months of cutting to get below 20% bf is smart for longevity
At 14 you don't need to be cutting.
@@mateaukalua4426 its been a year and I kept bulking, added 40 lbs and strength increased but at about 25% bf probably gonna consider cutting in next couple years
literally just focus on building muscle. you don't need to cut and muscle burns more calories than fat, even while resting
great timing , cheers from Chile , always awesome content
I prefer estimating daily calories for maintenance and then creating a deficit through more exercise. I don't get the drawback of increased hunger or lowered BMR while getting the benefits of increased athletic performance which in turn makes it easier to continue burning more calories. This allows me to eat more on some days and not get that starving feeling.
Doing a cutting diet has helped me with my self image and my eating to feel good issues. I still get to enjoy food but I'm not dependent on a chocolate chip cookie to feel good when I'm down. Don't get me wrong it still helps 😂
I was at 135kg and dropped to 120kg within 5 months and I've hit a plateu. Can't weight is not moving down. But I'm being consistent at my crossfit workout plus 30min cardio per day and workout at least 4 days a week. Let's see how it goes. 😊
6:31 "Train Closet To Failure" (screen, not audio)... No wonder I haven't been getting the results I want. I've been way too easy on my closet.
I’ve been on a cut for about 4 months, already lost 20 lbs. Have around a deficiency of 600-1000 calories
How many calories are you consuming daily? And how many grams of protein daily?
Ughhh love bulking not a huge fan of cutting but I will say that eating the “bland” food I do feel more focused
U don't have to watch your diet much, just stay under your calori deficit and you will lose weight no matter what you eat, I lost 8kg and was eating MacDonald 2 to 3 times a week but I made sure when I ate maccas that it would be under my calories deficit
It might not be as optimal for health and overall cravings, but having some junk food with your usual diet can keep you very motivated
That's the only way I managed to cut, getting lean ain't gonna stop me from loving Big Macs
@@fansee1368 yeah I mean people take it too serious and listen to too much bs in the internet saying they have to cut this and that to lose weight, you can eat whatever you want and still lose weight if you keep it under the calorie deficit.
😂 aunt eats rice/pasta every day along with fast food about 3 times a week and she’s fit because she plays soccer _daily_ with friends and works out every other day.
6:30 I always train my closet to failure.
thanks for the help bro i truly needed this :D 6:00
i wouldnt trust the website i put 12 percent bodyfat to see what i would have to eat if i went that low and it said i was overweight at 12 percent bodyfat
Just found this channel - you could be spot on as a Billy West impersonator (Fry - Futurama, Ren - Ren & Stimpy, The Red M&M)
6:40 That seems simple enough, Thanks!
I lost 45 pound making no intentional diet changes. Just wore an apple watch and set my move goal to 1100 calories burned a day. The easiest way to reach that goal was cycling or walking (more time). Weight lifting, swimming, etc were all used.
11:55 🤣🤣... Awesome video 👍👍
The worst thing about cutting is the lack of energy. I tried a dry bulk, with low carb high fat diet. And man, that shit was hard man. Sooo tired, all the time, even with 150g of carbs max. per day. And in the cut with no carbs it was even worse. Rather bulk with a hard calorie cap until the end of time.
I have keep practiced about 5-6 times/ week in 1 year and I drop from 104kg to 94kg without counting calories intake. My height is 5 foot 7 so I still need to drop more weight (target 80kg first). I'll start to count calories intake now. Hoping to drop another 14kg soon.
how is it going?
Does it matter doing boxing training instead of weights?
This is a great channel 👏
Early journey of my diets i started losing weight consistently because i am doing 2 hours of cardio treadmill + weight training (1hour pre and 1 hour post weight training). Off course i am on caloric defisit too. But after 4 months journey i left my cardio session until now for about 9 months my weight and mirror progression dont have alot of progression. I will start my cardio session again. Thanks for the video
Great video. Very informative like always. Question. If we should cut around 20% body fat, what about when we're at 18% - 17% and want to get to 15%? How do we get down while cutting successfully? (that is to say, without sacrifices muscle/aesthetics?)
Keep bulking until you get to 20% then do the cut
Bulk to 20-22% cut to 15% or so
This machine said I was 24.5% body fat. So to get to my goal of 15% I need to cut 9.5% body fat at a rate of 1.2% a week which averages out to 2.2 pounds of fat for 8 weeks or 17.6 pounds. My lean weight would be 167 pounds maybe? I can bulk up from there I guess. I was planning to get down to 170 and then bulk but this is very close and I am already in the 180s.
Nobody says let’s jelly spread 😂
You're just not hip enough
That’s the joke…
I do
Speak for yourself
@@jackiemau4372naw thats all u
I caution against paying too much attention to BMI. I'm on a bulk and I have muscle. Bmi says I'm obese
Well, I noticed that the more I cut, the better it is for my budget. So actually cutting apart from losing belly fat has some extra benefits. Although during the bulking stage you still have to eat extra, so both the belly return to their average.
Just what I needed. Any tips on how to solely loose weight without having to workout (making myself looking short & bulky)?
cardio except you’re gonna look worse than if you were short & bulky lol. that aside, you’re not gonna get bulky after a lil exercise, it’s not that easy, if it was we’d all be bodybuilders. worry about getting lean first 😂
@@emperor8716 Having good body is great if I were to be honest with you. I'd had one before during my university days. Fashion trends are changing and so is my wardrobe. You know those Asian outfits right, an oversized tee just doesn't look as good as those thin and tall guys when you have a decent chest 😩
When you diet add protein it preserves the muscle you have without working out
Man everything here was real good solid advice... except for the BMI. The last 6 months I've been overweight with abs. It doesn't account for muscle mass at all.
For normal people it's good to use when cutting only. I am 5'9.5. I plan to cut to 170 and maintain 170 for 2 months before bulking to 200 which is where I should be to be big and strong.
thank you good explanation 🔥
Omg I never thought of recalculating my maintenance calories....No wonder I hit a solid plateau😂
I just started to cutting my weight this is really helpful
Calorie deficit changed my life down from 255lbs to 180lbs #trainharderthanlasttime
I can't seem to cut or bulk. When I try to bulk I can't eat enough and when I try to cut I just feel like I'm getting absolutely 0 gains and not losing any fat. I just feel fat and like I'm not making any gains the whole time basically
Ill help you out my friend. Are you tracking your calories?
Are your tracking your protein intake?
Are you weighing out your food?
And are you training properly?
Is your defecite tooo much?
If your protein intake is too low then uour going to lose muscle
This video will be usefull in the futur for me, at the moment it's bulking time
I appreciate you looking out for us younger folks😂
I'm 25 year old male, 95kg 185cm. I excersise 2 hours a day 5 days a week, cardio and resistance bands. My daily is 3080 from this calculator but for the passed 3 weeks I dropped down to 1800 calories a day managing around 150 to 180g protein a day. Most weight lost in 7days was 2.5kg, weighed morning empty stomach after a dump. Muscle mass has increased, I do feel a little hungry now n then but no loss in energy.
I just wanted to know if the 1200 calorie cut with the moderate excersise Is bad for the endgame or is it OK?
Also my bmi is 27 or 28 if I remember, it's overweight. I don't have a weight goal or some aesthetic physic In mind I just want to burn fat while maintaining muscle mass.
homie ive got the exact same Metrics
same height
same weight
but iam 25 percent bodyfat
did you lose any fat since this comment?
do you look different?
if yes can you tell me how and what you did
i will really appreciate
I used to be fat when i was at the beginning of my puberty so i stopped eating n i started starving my self ,i lost a lot of Wight but my growth was slow,rn im 17 and 5,4 feet tall
Damn
I mean. Starving yourself to that point was stupid, but who knows if you wouldnt have ended up as 5.4 either way.
Dont beat yourself up and make positive choices in the present. :)
@@Terker2no they wouldnt have starving yourself stops growth my friend
There are unfortunately some subtle caveats to the traditional method of weight loss. Metabolism has a tendency of rubber banding against our intentions for calorie deficits, often responding with decreased metabolism, higher fatigue levels leading to increased sedentary like states while not exercising. The problem of higher intensity cardio often results in the latter fatigue/sedentary like states, which is why it's sometimes recommended that longer, very low intensity activity such as walking might be more conducive for caloric deficit goals. Cheat days for metabolism recalibration
1 cheat day every 2 weeks that's 2,000 to 2,800 calories should be enough to get the job done.
Is it bad if I weigh 205 and I lose 1 to 2 lb everyday I can’t tell
Hiya! Currently as a teen in right in the middle of puberty do you have a specific video for exercise and nutrition? I want to start i just dont know where
Really helpful video right here.
I would always trust the mirror more than the scale. When you gain muscle you may have the same weight but have a significantly better looking physique as I assume you don't really care about the number on the scale but your strength and/or appearance.
The liver king jab at the end 🤣
Do you have a video on diets for 13-year-olds and exercises? You thankfully stopped me from doing this but I'm just really insecure about my weight and want to lose it. I have no idea what to eat and what to do. I have a lot of chest fat and belly fat. I am currently at 160 pounds If you can help, I would be much appreciated.
Cutting is so hard for me man. But I’m too big now. Been working out for a long time but I don’t think it’s a flex to bench 345 when I’m 23% body fat
Instructions unclear, accidentally trained my closet close to failure.
I'm devastated to find out that my TDEE is 1.3k
Im unsure if I want to lose much more weight cause im 124 and 5'4 but still got a bunch of fat im probably gonna get down to 120-118 then just maintain that weight and replace the fat with muscle I've lost 12 lbs so far this summer
Can i cut if im 8% body fat, im 16.85 years old
Nah I’d wait brother
I feel like I need alot less than what the calculator tells me. Im 170 a male and weigh 72kg . It's recommendated to go down to 2000 from 25000 but I feel like I only get hungry when I only est around 1700. Any recommendations?
Great video
I don’t want to cut to get super lean but as strong as I am, it would be nice if it showed
Me looking at the BTS logo-
"Yes, this is what I'm talking about"
even though im in puberty im pretty overweight being 280 6'4 my lowest was when i was wrestling at 240 and thats the weight i want to be at so im doing a cut of 2500 cals to just lose some excess weight. i dont think it will inhibit my growth due to me being overweight so much (if i read correctly 50-80 lb over) ive been doing so for a little while and am down about 5 lb so i think im doing fine for now but trust me i will "bulk" when wrestling comes aka eat more
9:52 Wow, Cut out 1000 Cal/day seems crazy. My maintenance is only like 2100 cal/day. Talk about aiming for failure... won't I starve? lol
Question is the maintenance calories in this video considered the BMR? And if I have to eat at that number for a few weeks and adjust when does TDEE come in? Should I not account for that when just starting? Thank you
I have been going to the gym three times a week consistently for a year now. I’m 16 and i weigh about 68 kilos.
Do you think its too early to cut?
Edit: my bmi is apparently 19.9
Its all on the amount of bodyfat you currently have
@@johnnypedra1 and i have sadly no idea ab what i have :/
No, keep doing what you're doing. Cutting isn't ideal when you're still growing
You need to be on a bulk.
Why would you want to cut at a BMI lower than 20?
Ty for the video. Just to clarify, vegan is not an diet, it is a way o living trying to not explore the animals.
Did 100,000 steps last week and went down to 211 (with clothes , down from 214 with clothes).
Goal is 185. I’m 6’3.5 and want to drop under 200 before I even think about gaining weight for muscle growth
I did cut to bulk in 2017 and 2021 and felt great and was really strong. Was maybe 13% to 15% bf at 202 to 210 those times. I definitely believe if you gain weight easy then cutting to bull with a cheat meal every 2 weeks is the best option. Cardio can be done and losing weight fast is good because it comes back so fast. 3.5 pounds a week is a good goal to lose. When gaining the weight back aim for 2 pounds and try to maintain the cut for 1 or 2 months before slowly bulking back up to desired weight.
what means " burn more calories than you consume" ? If i burn in total 800 calories in a day from deficit caloric diet and cardio, should i consume less than 800 calories?
I strongly recommend doing intermittent fasting + keto diet for cut. For the intermediate lifters and above or if you're a big fella, I reccommend going moderate/heavy on carbs on the days that you workout, and keep it to 2-3 meals on a day on rest days. Creatine is a big plus, since you're losing alot of water weight in the beginning. You get healthy before you start losing weight!
Keto diet is useless and it’s hard to maintain as you’ll have low energy it’s better to just be in a deficit
@@kingemeraldbonesok8270 If u have no energy then ur either doing it wrong, or not used to having low blood sugars. If done correctly it actually gives you much more energy throughout the day
Question. Say we want to lose weight and get to a specific weight. If we just eat at maintenance for that target weight, then wouldn’t our weight decrease until we reach that target weight?
Loved the Liver King charlatan reference!!! 🤣🤣🤣
This will differ from anyone but I freaking lose 3kg from 115kg to 112kg in a week with three days over 2500cal and the rest of 4 days about 1200-1700 cal
Of course I did weights but only Bicep & Hammer Curl, Dumbbell row, lateral raises and overhead press 5x a week sat and sun rest.
The days where I pig out are mon wed and sat, the rest is 1200-1700cal per day.
I didn't do any "proper" cardio just 30 sec of high knees (maybe just mid) for warmups and 12 rep for 3 set of wall push ups.
Or maybe my calorie calculation are wrong and they are less? Either way my tricep and bicep are harder than before lmao. That for me is a freaking accomplishment. They would still look fatty because I have 40% BF but I can feel them.
My cut plan is 1,200 calories a day but with high protein I’m 358 lbs and my goal is 300 by Aug
It’s funny because at the beginning he said something that made me think if he would do something like mention the Liver King, but I thought he wouldn’t just to stay away from any kind of drama, and then at the end he mentions him 😂
i want to ask i am at young age but i weight too much what should i do cutting or bulking (i want to gain muscle but also lose weight) so what do you prefere me to do?
Depending on your age and weight you should bulk first that's if your skinny fat but I your fat you should cut and gain muscle
I am still debating wether I should cut or not. For most of my life I have been overweight and weak but back in september, or 7 months ago I got my body fat precentage calculated and started strength training. back then I was at 30% body fat and 90 kg. But I still weigh 90 kg but I am a lot stronger. Should I cut or should I first build some more muscle?
@Corporate Overlord gg. but should I cut or nah?
Im assuming you are still over 20% body fat, if that is the case you should maintain whilst hitting the gym that should be enough for you to recomp. If however you want to just cut to look lean go in a moderate calorie deficit high protein diet while still trying to lift the same weight or more if possible. Plenty of sleep is crucial for both
@@truelol1 Alrighty. Thanks mate!
@@zakariatouil3123 how
Much bf you have now?
@@Moccalocca100 I have no clue. I got a free body meassurment thingy when I signed up for my membership for a year and I'm planning on getting another year when it ends to check again,
My doctor said cutting more than 500kcal per day will put the body into “famine” mode, so it will reduce weight loss and protect its reserves. Also once eating again normally the weight gain will be accelerated (Jo-Jo-Effect).
Depends on your starting maintenance calories. 500kcal is very diff for someone with an 1800kcal maintenance compared to a 3000kcal maintenance. However, short term large deficits are fine for most.
Ill try again... i regain a lot of weight last christmas cuz the weather was shitty and they dont stop with the chocolates and all of that... i hate that season. but the biggest problem is that as many, i cant just use a diet... i live with more people, so its not a solution, its a problem. Also i cannot know the calorie intake of many things i eat cuz its not writen anywere.
I guess my only option is to start... not eating again, but then i will be extremely hungry... and remenber i cannot use a diet to supplement my hunger with, vegetables or fruit...
Can i cut while bulking even if i don't eat vegies?
The shot at liver king was golden😂
If you track your calories and macros and measure properly, get enough protein and healthy fats with enough sleep and water. You can pretty much eat enough if you can control yourself
Im barely turning 16 in like a week should I not cut?
I’ve bulked up from 155 to 182 over 7 months, been struggling to get the meals down so I want to do a mini cut for a few weeks, then jump right back into the bulk and tips ?
Hi, how are you? It's not that difficult to lose weight, just change your diet. There are 3 essential things you need to cut. Sugar, bread and eat less rice and pasta. Just that. Over the course of a month, you will lose between 1 and 2 kilos. In a year, a person loses almost 30 kilos. Instead of sugar, they have to add sweetener to things. Instead of bread, eat three crackers salt, which are toasted and less fattening. And at lunch and dinner, eat 3 tablespoons or a little more of rice and pasta. If the person is still hungry, add more beans. But the person gets used to eating like this, and sustains it. Cut out soda and juice and drink water. That's it and making other adaptations according to the person's needs. Even milk makes you fat. Then you have to drink half a glass. There are people who don't even drink milk and take calcium to replace it. Or just drink once in a while. Always eat at the right times, and that's it. If you're going to drink soda or eat a pie, you have to eat less, less quantity, that's how it is. Then eat an apple, that's it. In one year of eating like this, I lost 27 kilos. I was 115 kilos and today I weigh 84 kilos. After we lose a lot of weight, it is difficult to gain weight again, when we reach a weight limit for each body. Even after eating some things that you ate the same way before, it is much more difficult to gain weight. It seems that the body detoxes these things, of the weight and it is more difficult to gain weight afterwards. Our body feels lighter, that's the difference I saw, and in appearance it seems that the person becomes more elegant. But sometimes people feel weak, if they get too thin, they feel a little weak, that's the bad side of being thin, so they have to eat more sugar and other things. And there are people who don't good feel very , their bodies feel strange, they don't adjust themselves properly, they feel bad. There are people who prefer to be fuller, even if they weigh a little more, and they look even better that way, more beautiful. I hope it helps everyone. I feel better, full a little, about 90 kilos. And also do activities of daily living, walking, among others. But changing your diet is the main thing I think. A hug.
But this stuff about very fast, instantaneous weight loss is all a lie, it doesn't exist and it's even dangerous too. You have to be careful. It can harm health and the person's life may be at risk. Hugs
Everybody says that you will lose muscle when you cut or lower your calories. But I am not going for looks. I'm trying to build strength. Is it just the cosmetic that it's affected? Or does your strength go down too?
Idk whether to bulk or cut.
I am just getting into fitness and never realized how skinny I am (I am basically anorexic)
I don't think you should track your calories for 4 weeks before starting a cut. You essentially make them lose any motivation by the time they are suppose to start the cut. Just use the estimate you have using the calculator. Cut 500kcal and see how much you lost in a week. It's normal to see the scale drop by more than a pound because you also lose some fluids. If you didn't lose any weight make the deficit bigger. If you lose three pounds then keep it that way. You should lose a pound in the following week.
I understand the motivation aspect but can also view the "refining" process as a motivation as well. At this time, one will be building on their knowledge of their bodies, learn how to properly calorie count, and, for many, have their first ever experience of creating a structure of self-improvement. These are all great efficacy strategies that itself can lend to motivation. Learning new things, being successful at it, and putting the strategies in place can set them on a good path once they begin the actual cut.
@@PictureFit I think it makes sense for some people but also not for others that want to get in shape for the summer and don't have time for a month of maintanance before they actually start losing weight. Imo it makes sense to do it for a week or 10 days but no longer. Glad to see you read comments btw!