Crash Dieting Will Fail You
Вставка
- Опубліковано 9 лип 2024
- "Yeah bro, I lost 15lbs this month!" said the permabulker.
0:00 Intro
0:09 The obvious
1:36 Appetite problems
4:38 Permanent changes
6:38 Low energy
8:34 Incentive to stay lean
10:36 Conclusion
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#Weightloss #Crashdiet #Fatloss - Навчання та стиль
bcz of u i ve been doiing dips at home and hit a 200lb bench just after a month of going to the gym.Thank you from bottom of my heart
Dude that's awesome!! I'm glad the dips served your bench gains.
200lb bench after going to the gym for a month, you’re a beast bro! Keep it up and you’ll make a crazy physique
@@markymarkeaton Thanks!!
Alpha I’ve been depressed for so long. Binge eating has been my biggest issue. Plus the chronic depression which I’ve had since I finished HS. Just ordered ubereats because I’ve been feeling down today as usual . Crazy you release this video right after. I look back at how much I’ve changed for the worse. I’ve been like a hermit. I’ve attempted to change so many times have had failure upon failure back track after back track. But after watching this I’m changing I’m done. I’m gonna start and be consistent in life,mind and body. I’ll keep you updated. Hats of to you for the level of discipline you exemplify. Thank you brother my soul thanks you.
You got it this time man.
You're not alone brother.... we got this 💪
You’ve got this, there’s this book called Atomic Habits by James Clear that I think you would really enjoy and benefit from
@Asif B ua-cam.com/video/UNQhuFL6CWg/v-deo.html
@@GeometryDashDyno I second this. Awesome book that might seem really technical at first, but he breaks it down into really understandable concepts that helped me out a lot. Even just following James' IG will get you a lot of helpful lifestyle tips.
Alex has acquired aesthetics
*Watching this sitting on my squat box while eating my Bison, rice, cranberry juice and a gallon of full fat free greek yogurt.*
Vertical diet? I feel pretty good on it
@Big Smoke non negotiable
@@chrisstanley9477 rison and bice*
Good to see the trolling operation spreading its tentacles far and wide 👍
#notbald
#intimidationfactor
#powderwars
Drinking orange juice instead of eating vegetables
I remember when i was on a cut and eating around 1500 calories a day, it was hard to go for a walk, my grades dropped, i always felt tired that was just a terrible experience
1,500?????? holy fucki
well dang I'm eating 1700 a day and I feel great sheesh
@@mathewsymss4377 maybe he is longer or bigger, every body is different.
1,500 sounds like starvation 🤮
My resting BMR @ 175 is 1600 cals to cut 3500 cals a week, I add an hour of cardio in a day on the same machine and average about 500 cals an hour so that comes to 2100 calories to be at my daily deficit. It's not really that hard you just need to either have stricter food choices or put in the work if you want to indulge a little bit.
I'm cutting for a year. For me atm it's not about losing a lot of weight asap but losing a bit of weight for a longer period of time. If I hit my goals before then exceptions may be made but i'm in for a long haul
That's some serious dedication to be at it for a year!! Long term gains ftw, you're definitely going to succeed with this and many more goals.
@@AlexLeonidas lockdown weight took over a year to come, can't expect it to go any quicker
@@sheadoherty7434 that makes sense why force your body to lose something in half the time you gained it or even less? Sounds awful
Cutting for a year straight is retarded. Surely you should throw in a few maintenance phases
@@youllgetnoinfoaboutmytwitt5689 it’s smart you stay more consistent and can live a bit without going on a crazy cut
There is a lesson here that is a LOT deeper than diet and fitness... Thank you for the video.
This was exactly what I was looking for. Man am I happy to see a video on this subject. From a fitness newb, thank you
This is so relatable to me because I had been spinning my wheels for a long time with aggressive cutting, a lot of it is just a mental hurdle that we gotta all jump through but my thinking now is what's the point of rushing the cut and losing all that muscle you took months to grind towards, I've just been through a 5 month bulk and I'm going to take my sweet time cutting now to make sure I keep the gains I worked so hard to get!
Might I say that you have an amazing home gym and also keep up the great tips advice and content 👍👍
You are wise beyond your years bro. Keep up the good work.
Looking like an absolute tank💪🔥
people think like " the less i eat, ill get lean faster" and end up losing a ton of muscle and strenght
I understood every single word cause my eating patterns journey as been the same as yours Alex
I’m not used to seeing you talk about nutrition. Great insight.
For me, this is the LAST 6mo cut. I’ll never let myself go to the point I have to work that long to lean down. I have to be as diligent tracking if not MORE SO when bulking. (Lean bulking) …..
I’ve been trying to fast for days and I always rebound and gain the weight back. Plus I feel like garbage for those days that I have to sleep to get through it.
Thank you Alex for this wake up call, I really needed to hear this.
What did you change? I want to try alternate day fasting
Thanks for the motivation! Bouta start a 30lb cut after just reaching intermediate status. Wish me luck boys!
You got this bro, you'll feel a lot better after losing that 30lbs!
If I am starting your novice program should i start with just the bar on all exercises and move up 5lbs each week?
I also had a separate question of shoulder mobility, are there standards for shoulder mobility? if so what are they and what can i do to improve poor mobility.
Also if you see this do you still do personal online coaching?
Hey Alpha. Will you do another video similar to "The Magic of Bodybuilding" I have watched it many times and need another liberating video like it.
This was timely as hell. I jumped into OMAD. Bad idea. While Workouts didn’t suffer ,my mood absolutely did which affected my relationships. Also I needed to be in bed by 8pm. Thanks for the great vid.
LEONIDAS, the G.O.A.T!!!
I remember when I was on a 1200 calorie deficit I couldn't think straight and I was always forgetting things. Not to mention I didn't have the energy to talk so all I did was listen to other people 🤣. I didn't know how bad it was until I stopped the cutting.
Hey Alex, do you use dynamic effort method
Ohhh man... The first crash diet we never forget 😹..
My first attempt to cut was a disaster. Lost a bunch of weight and muscle, felt like crap all day and my strength was nowhere to be found. Combine all the aggressive low calories intake with fasting low carb thing and you can see the picture.
4 years later, I learned a lot. I'm still fasting, but eating a more balanced diet and not cutting macros anymore. I'm also doing 50min cardio almost everyday and training with weights 5x a week.
Now I can say that I'm towards the best shape of my life.
To think soooooo many people are still overthinking this and switching to trendy, harsh diets thinking it'll get them there faster. Or tripling their cardio on the first day of a cut.
Hahaha "starin at UberEats". Bro you are hilarious. I almost, (ALMOST) spit out a mouthful of strawberry milkshake when I heard that.
Thank god I was able to hold onto that extra 200 calories.
Anyways what were we talking about again?
Oh yeah, strawberry milkshakes.... mmmmmm. They are amazing, aren't they?
You have the best strawberry milkshake channel out there bro🥛🥛🥛🥛!!!!!!!!!!
Hey Alex, whats a good rate of weight loss during a cut? How much per week/month? Would really appreciate an answer.
Took me about 6 months to lose 6kg while maintaining strength. I have 10 kg more to go. Slow and steady wins the race…
I have been slow cutting for months and I have lost 4kg while gaining strenght, If I can keep up that for a year I will look like zyzz
I use to eat lentils and hemp seeds a lot but now I can’t find them fresh anywhere. Protein powder is similar tried many brands
What is your current height and weight?
Alex are you ever considering coaching ?
Facts bro Kee the muscle 💪
Gotta keep these gains!
Hey Alex, can you share how you improved your weighted pull up? (Programming, rep range, etc)
Monday: Intensity Day - 3x1@90%
Thursday: Volume Day - 3-5x10@65-70%
Alex, your opinion on vegetable oils? I cut them out for the most part and my gut seems to be thanking me
Yeah a lot of them are garbage, and even the healthier options like avocado/olive oil are still not needed. SOS free diets tend to get people lots of results.
Alex, so what is the optimal rate of weight loss you recommend on a cut?
Would you recommend getting the plate loading pin for dips if I am still in the 1-2 plate range? I kinda bang up the insides of my knees if i clamp my legs on the plates on my dip belt hanging vertically
Hey man for 1-2 plates I'd definitely recommend it since there won't be too much swinging while being fast to set up.
heyyy it's rpv :D
Alpha where can I get dip bars?
I wish I would have seen this before. Legit this was the worst thing I ever did.
Totally agree with this segment. I did a f***ing hard cut back in spring 2019, for an online BB competition (video on my channel) and i was shredded as hell but was super hungry (like i could eat everything on a gross street ground, no joke). Lost some strenght (not that much, fortunately enough), but man, it was awful...
Hey Alex,
if in a deficit and still making strength gains, is blasting a week of maintenance kcals to get through an plateaus a good idea? Similarly, is running -3/500 kcal deficits days in a maintenance phase to compensate overeating recommended?
Wouldn't be bad but you will have slower gains. I'd honestly just recommend getting the cut over with then doing a super lean bulk. Or mini bulks and cuts, but keep in mind the refeed days will help with performance.
Hey alpha can you talk hip impingement or fai man please please
Have you experienced, and if so, what do you recommend for drastic loss of appetite? Over the past 8 months, I've barely been able to eat and lost 20 pounds (I'm 120 at 6'2 as we speak). Meals half the size of what I used to eat make me physically sick and I feel full constantly. Eating is a chore at this point. My training has been going well, however, which is odd.
Sounds like you could use some healthy fats. Nuts/avocados/healthy oils like EVOO etc. they are calorie dense (which will help you get more calories in)and wont fill you up.
This is exactly why most people avoid fats when cutting. (9cal vs 4cal per gram carbs/protein) you could also do the opposite of what most people do and try drinking some calories.
Good luck.
I've lost 121 pounds (130 goal so almost done) and only lost 80 pounds on my big three lifts combined, kept it at 5lb deficit a month the entire time. Takes a long time but I was Never very hungry and also the slow weight loss helped minimize loose skin on my stomach. Great advice alpha, you're the man. Helped me a lot
Congrats!! That’s huge good for you!!
@@FishTall thank you Austin it’s very much appreciated man
Hey alex, whats better for muscle mass in calisthenics high volume or harder variations? Note that i can't buy heavy weights
Debatable but to eliminate the confusion I'd just mix in both. Probably better for everything too.
People need to eat like Super Saiyans again. This obsession with being lean af has to end. You’ll never get jacked that way
@@chickendealer9313 hell yeah! Too much peer pressure bro
Let me lose belly fat first lol
Right now I'm 70 kilos if i eat 1 kilo of chicken breast will i be 71 kilos ?
i’m on the fast route because i’m in a bet
i cant wait till it’s over
Hope you get paid! $$$
I'm in a place where I don't know what to do with my weight. I have 15 to 20% bodyfat, but I feel like if I bulk I'll just get fatter but if I cut I'll loose the strength gain. Real talk, I care more about strength than looks
IMO you won’t start losing strength until you creep towards single digit BF.
Find your maintenance cal n slash 200 if you wanna get leaner.
Thats my referrence when I diet, the fatighe/low energy I have close to zero tolerance for that, If I get randomly fatigued throughout the day many times then screw its too much weight loss It thats not a life thats not whats supposed to happen on a diet, everyone on a diet should still go on with their life activities at 99% capacaties(assuming its not an intense physical activity I mean more like a job)as if they are bulking/maintaining, my optimal numbers on dietting where I dont feel fatigued are 1kg per week at 87kg 20% body fat.
This dude read my fuckin soul 😬😬
Alex, could you please show us some ggp workouts to do in addition to weight training? :)
Absolutely and check out my calisthenics playlist
ua-cam.com/play/PL5l-7FUPUdfX0-Lf_yQq3_k7eNcZle27Z.html
@@AlexLeonidas thanks, keep up the good content :)
I'm doing a bulk at the moment. I actually haven't gained any weight but I'm waiting another couple of weeks to make sure my body isn't just taking time to adjust to the added workload and higher calories. Then I'll measure my chest and biceps to see what's happened. I'm a doing gymnastics rings hypertrophy program so I know it won't necessarily be as fast as a heavy weight gym routine.
I've got until December, and then my son will be born so I'm using the time while I have it to bulk because it's easier to maintain than to gain muscle.
I'm probably doing things wrong but I feel better and stronger in my lifts and I'm already happy with the way I look so anything extra is dandy but I'm not going to spiral down if I don't make mad gains
yo alex, what shoes do you use for running?
Black addidas shoes (don't know the exact model), got them as a gift
What should my intermediate bench be? I’m 6ft2 250lbs 22 years old. 16 inch arms only 4 months training on your novice program. Benching 185 atm. Also sorry for being annoying. Great video I love when you make nutrition videos and your out alpha diet book was very insightful. Also I totally agree with slow cutting. You won’t lose drastic amounts of muscle cutting this way and if you do fall off your diet your tdee will still remain pretty high, top that with consistent daily cardio it almost becomes an effort to regain the weight.
Fackkkk you got great genetics bro. I'd say you'll probably get 2 plates and a bit more before getting intermediate.
@@AlexLeonidas I appreciate you my brother. I might have above average genetics but I owe a lot to you for changing my life
I did a 3month cut where i went from 90kg --> 72kg and i looked like a smaller version of 90kg me.... 40lbs in 3months... and THEN i did a dirty bulk back to 87kg in 2 months, now i've been slow cutting for 2months and i've lost just 2kg's and i feel great so i'll keep doing this and maintaining until i see the abs n shit
How is that even possible 😂
@@daryl1754 I was very poor so since i didn't have much food and protein i went into a huge caloric deficit, and once i saw my gains go down the drain i just said fck it and pretty much just did pullups and pushups for training
mannnn 15 kg for 2 month is insane.. what the hell are u eating bro 😂😂😂😂😂...
seems more impresive that the cut it self
Recomp and maingain is superior to cut and bulk, bulking is only superior when it comes to strength. Health and aesthetic is going to be a better goal for most people.
I love food to much... So I prefer to up my cardio instead 😁... I run 6 days a week and Train 4 day's a week, so I can eat more food (I eat clean and have a cheat day)...
Bro I wish you made this video yesterday. You just predicted what I did with uber eats down to the tee lol
Lmao it's all good bro, time for you to conquer this weekend and beyond
@@AlexLeonidas 💪🏾
Hey so I'm in an interesting spot right now and not sure what i want to do. I am 18 6'4 and over the last 2 years went from 290 lbs down to 215. Started going to the gym and lifting about 3 months ago. Now i am 220 lbs and slightly leaner than when i was 215. Do you think i should cut to around 200 now, or continue with my noobie gains and milk the strength gaining potential i have at around 19-21% bf. For reference bench went from like 95lbs to 165lbs in that time. Squat 135 to 205. Bb curls from around 40lbs to 90. Any advice would be appreciated.
Definitely Milk the newbie Gains, you can cut after you've acquired your first year of lifting mass(15-25 Ibs muscle).
alex do u fast daily when bulking for health benefits?
Only intermittent fasting and for bulking I prefer not to go too long
Who tf are people disliking this? He just saying damn facts, this guy is THE best fitness youtuber and motivation on there
Preciate that man! Usually it's a bunch of weak novices/trolls who got butthurt because the message applies to them and they don't want to accept it.
been for a cut for 4 months and its key to start slow and chill in the cal deficit,dont jump on 350 400 cal deficit straight because you will last a couple weeks lol,alpha is dropping some good keys here,just eat what you were eating for bulk but less,maybe adding some high volume low cal foods and be more active,thats it,dont even start to think like "ooh men im cutting i will lift less weight and be weaker" because thats just not the case
You know what's up Mariano!
I'm still trying to nail a slow cut
What's considered slow cutting? I'm losing close to 2 pounds a week. Is that too fast?
You’ll be okay for now
yes, truth, I'm about 70 days into fat loss and after 8 weeks now it is getting harder to control my urges to eat every junk food in sight.
i like to slowly lowering my appetite by lowering only by 500 until im not hungry at all then i lower it by another 500 whats the prob with this
Nothing wrong with that
@@AlexLeonidas thx :D
If I don't eat I have no energy. I need energy to want to lift
Have you been taking test days since you’ve only been doing calisthenics on the cut?
lots of test
I am on a slow cut now for arround 6 months, just 100/150 deficicit, no energy issues and strength is still increasing except presses etc, but weighted pull ups and bw training are sky rocking 💪🏼 and bodyfat is significant lower, Slowprogress is the best for longevity people
its never failed me i lost 64 pounds because of intermittent fasting and water fasting and fasting in general
I think fasting is very different than reducing food.
After doing a fast. I finally understand why my grandpa used to say "eat your supper boy, it'll put led in your pincel"
Is there anyway to build traps and upper back at home?
ua-cam.com/video/pqERUAZhmNg/v-deo.html
Really heavy single arm band shrugs and single arm bent over band row, just buy a ton of bands and stand on all of them at once, the stretch is out of this world
Mean mughin the camera
Recent experience, lost 4kgs doing keto in a mnth in lockdown, gained bqck 4.6kgs within 23days🤣folks dont crash diet
Well... 4 kg a month is not a crash diet imo
@@sebastianaravenarivera8083 well it was 7kg total bt i think 3kg was water weight, still over 1k cals deficit a day is big
💪
💪💪💪
We must also distinguish that crash dieting is different than fasting to lose weight. Personally I have started to favor 36 hour fasts once a week to cut because they don't impact my metabolism like a deficit does, as well as better nutrition at maintenance on the other days of the week. Also, simplicity.
Big difference indeed. I do 48s and 72s myself.
@@AlexLeonidas You should make a video on fasting and your personal experience with it
I gain weight very easy, in few weeks I was 102, 103, 104 kg. And I don't want to be fat, so I don't eat sugar now and less bread and I'm back to 103 in a week. I hopefully stick to it, because every time I try to loose weight I just lose motivation after 2 weeks
cut? never cut... just maintain
maintain? never maintain... just permabulk
@@israeladesanya262 haha!! thats a good one!!
Crash dieting killed my gains.
I like doing 12 days in a deficit and accumulate 7700kcal for 1kg of fat loss and 9 days in maintenance to avoid energy and strength loss. Starting on monday for 12 days and ending it on a friday, this way it's only one weekend in a deficit and starting the maintenance phase on saturday and ending it 9 days later on a sunday, going through two weekends in a maintenance. This way you can lose fat and avoid all these shitty consequences.
Looking great Alex. Are you still currently dieting?
Yup, got at least another 10lbs to go.
Great. Im @168.6lbs down from 179.8lbs, aiming for 160lbs. Lets get it 👍💪
@@nicolasklug2311 Let's go bro!!! Seems like we're at the same stage haha 👍💪
@@AlexLeonidas yeeeeaaa
bro u been wearing that cut shirt too much you now have bikini tan lines 🤣
😂😂😂 well worth it
I’ve dirty bulked twice, put on 28kg since I started training in September 2019 granted I have about 18 percent body fat but I would not of gained the amount of muscle I did if I was on a slow clean bulk, I’m now on my 2nd cut after this 2nd insane 8k calories a day bulk, I was 64kg underweight drug addict almost two years ago and I’m now 92kg carrying a bit of fat but am about 84kg shredded
Yeah you didn't gain 28kg of pure muscle mass but grats on the size increase. I agree that dirty bulking gives you crazy muscle gains (that's always been my experience too) but it's definitely unnecessary. A smartly planned lean bulk will have similar lean tissue results without the excess fat, and guys like us tend to realize this years later.
@@AlexLeonidas completely agree, I won’t be dirty bulking for a third time. I edited my comment was meant to put weight not muscle lol, but have gained about 20kg of muscle in just under two years swear down no bullshitting, dirty bulking helped a lot
@@montagemason69 45lbs of muscle in 2 years 😂😂😂
@@daryl1754 if you are new, naturally talented, and work hard its not out of the realm of possibility especially if you make the largest muscles a priority
@@jonahpeacock2561 exactly, I’ve had many friends and family comment on my body transformation, I work out 6 days a week, I take pre workout before every workout religiously, and always make sure I get 150-180 grams of protein a day, not to mention I was underweight in September 2019 borderline anorexic I’m 6ft1 I was 64kg, it’s now July 2021 and I’m 92kg with about 18 percent body fat so I’ve gained about 20kg of muscle and 8kg of fat/ water weight aswell, as long as your train like Ronnie Coleman, and dial down on things like zinc, creatine, protein, sleep, BCAA etc. Then i believe anyone can do it.
I literally stopped a swim mid cut one day drooling in the pool thinking about steak lmao
Lmao I feel you bro!
Alex: buy my freekin coockbook!!!
This is so true. I’m 27 and I lost 65 lbs so far in the last 5 months eating 1000-1500 calories a day and lots of fasting starving my self and it worked but now I’m 198 lbs eating a measly 1500 calories a day not losing weight and I’m burnt the fuck out. My goal weight is 170 lbs and I have no idea how I can get there at this point.
Wow that's impressive, I'm not an expert, but eat a few days normally until youre satisfied and then do what Alex says with the slow cut. So you don't lose all strength and muscle
The less you weight the harder it is to lose fat
@@guts8952 that’s what I just started doing after watching this video.
@@CoyoteFrontier117 very good, how is it going?
I ate 4 McDonald large fries yesterday and 2 pints of Ben and Jerry’s today
Whatever it takes
@@NeuronActivation today I had a dozen donuts from Dunkin’ Donuts, a baconator, half a package of chips ahoy, and a bowl of cereal and Graham crackers with peanut butter. Oh also after I posted that comment I ate an entire digorno triple meat pizza with stuffed crust, and I felt like I needed to go to the hospital after
Just main gain aka lose fat and gain muscle.
Hello Alex 👋👋
Sup Aniket
Hasnt really failed me. I went from 80kg to 64kg currently with *0* cardio in 5 months.
Talking about the majority, and how do you look like at 141lbs? Probably not the strongest either unless you're short & shredded while specializing in bodyweight/gymnastics training.
@@AlexLeonidas better than I did at 80kg and my strength stayed the same if not it increased. I wasn't strong to begin with how my goal is to have an attractive physique. Not be strong or overly huge.
@@smokerx6291 So, you were a novice
I went from 74kg to 65 now in 4months and if it wasnt for me being 5”4 i wouldve been suffering, but i can get away with eating -1800 kcal and still raising in strength. Ive done 2months of a severe cut at 1600kcals but sexdrive starts to drop and u don’t get the results u want when energy starts to drop, went back up to 2000kcal for 2weeks and energy went to the roof. More energy means a higher deficit potential btw, a 300deficit with more energy> 1000deficit with no sexdrive and energy.
Slow cut FTW, just finished a 6lb cut over last 16 weeks (.375lb per week). Bench strength is the same although pause is now longer. Also, I've added 20lb to my squat and 30lb to my deadlift.
Slow bulked the last 20 years 😎
Ayeeeeeeeeeeeee
Just like the Okinawans? I’m missing something.
They have lots of centenarians. Their motto is being 80% full.
🦆😂
Sounds like something gregg said
Cool, I wasn't aware but I'm glad we share the same view.
@@AlexLeonidas remember gregg is only right 99.6%
i did a clean bulk, did a 10 day mini cut where i lost 6 kgs, gained 2-3 kgs again and did another mini cut one month later. In the end i lost 4 kgs that i managed to keep off, with two short mini cuts within two months. Don‘t know how reasonable this approach is but it worked for me.
How'd you manage to lose 6kg in 10 days. That's impossible, unless you're cutting weight like a combat sports athlete
@@barkruffalo9700 my bad, just checked my notes and realized it was only 3 kgs😂
well anyways what i wanted to say is that with two minicuts with one month apart i managed to then keep the weight off.
But sorry you‘re right the numbers where a bit overexaggerated
@@Sophist98 no worries, just keep it healthy and fun, happy lifting!
@@barkruffalo9700 same to you man appreciate it!
Protip: Be broke. No Ubereats for you.
There's always specials and free deliveries!
Being broke definately helps 😂
I've always preferred very short crash diets. I dive deep, and come out before anything bad could happen. Let's say 2000 deficit for a week, mainly cutting carbs, to keep the protein high and fats at a healthy level for hormone production, and making sure I move A LOT, 30-40k steps a day. I lose 7-8 pounds including water weight, 4-ish pounds of pure fat, and I can get back to a slow and steady gain phase after a single day of resting and carbing back up a bit.
I wouldn't really recommend it to most people, but I can handle pain, fatigue and suffering VERY well for short durations, and just hate the drawn out restrictions of a normal cut.
It's almost like a fasting mimicking diet. It doesn't really cause anything negative, it's too short for that, you just gotta take it like a man to not sabotage yourself.
and testo doesn't make you strong or alpha lol
lil possey
I'm a lifetime natty you troll