@@everready2903 Damn thats great. Do you think implementing IF and just trying to meet protein will allow us to still get stronger in our lifts or build muscle?
@@everready2903 My general problem is getting the proper amount of protein. I mean, I weigh 85kg. The recommended diet to build muscle is ~1.6g/kg I get 2 scoups of protein per day, one cup of cottage cheese and I reach around 60grams with that, but I cannot find any other good sources of protein, and I don't want to be drinking protein shakes all day just to meet my macro goal
@@Shadowchaos800 Well there's no one-size-fits-all way to diet. When I was younger (ie in my twenties) my current fasting would've had me lose muscle because my metabolism was faster. I used to think if I didn't get protein every 3 hours I'd go catabolic. But if muscle size and strength is not reducing this is clearly not true. You could start out IF and tweak it depending on hunger and energy levels. Also you can't just start long fasting (ie 24hrs) stretches. I started by pushing breakfast back an hour or so until it became my lunch lol. Then I never got hungry in the morning. You could try only having protein throughout it day if you like. Also I have a sedentary job. I might have to adjust things if I was active all day. I usually train 6am then eat 12hrs later. Seems counter productive for muscle repair and recovery but my muscle size and strength have not reduced. Again you have to try and tweak what works best for you and your metabolism and activity level.
@@JohnDemetriou This shouldn't be too hard to achieve. What's your appetite like generally? At 1g of protein per 1lb of bodyweight that's about 187g per day for you. Base each meal around protein imo. Any lean meats. Eggs or Natural yoghurts ie Skyr yoghurt is 50g of protein per tub if you're in the UK.
Did 2200 cals with at least 200 grams protein , carbs as low as I could stand and didn't really care much about fats and went from 245 lbs to 210 in 3 months. I'm 6-2. Also walked 3 miles/day and lifted 6x a wk on average for 45 min. Waist went from 42 to 36. It wasn't THAT hard. Once I saw weight coming off it psyched me up to keep at it.
@@Shadowchaos800 Try chicken, 112g is 23 grams of protien. Also tuna fish. A large can can have 54 grams of protien. Of course you can do protien shakes. The one I drink has 60 gram of protien in it for 100 grams of powder. Two shakes plus a can of tuna and I can get 174 grams of protien leaving just 26 more grams to get to 200.
@@Shadowchaos800 Chicken breast without the skin, protein shakes, lentil soup, almonds, unsweetened almond milk, leanest cuts of beef you can find, trout..... it all depends on how many calories you're willing to take in.
@@Shadowchaos800 most of us when bulking eat every 2 hrs most of those have at minimum 40 grams of protein, it's easy if you set the goal. I used to eat 1.5 grams per pound of body weight and at 280 that's a lot of protein! 420 grams in fact. I only used 120-140 grams from shakes.
i know right. like 99% of the others put up a 30 minute video (with like 5 ads in between, sponsored content and shoutouts) where 25 minutes is them talking about their day and what they think about life
@@mikeluke2815 Same here. Everywhere you turn it's "less calories and more protein" so I figured there would be something new here, but it sounded like the same thing I've heard a zillion other places.
The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. There is a lot of planners and calculators, like dietaritze, prodietbuddy, profgains... Losing weight is just a simple math, really...
Thanks, your comment is about the only sane thing here. This video isn’t based on any science, the example with the 2000 cal 180gr protein vs 1000 cal 200 gr protein also is so wrong.. Just be in a controlled deficit, maybe max 500 calories below daily maintenance, for a prolonged period of time while maintaning a protein intake in grams of around 1.8-2.2x your bodyweight (in kg) and you will get leaner. No need to crash diet and feel like shit, your workouts will suffer massively as well.
@@jamesechevarria6177 It could, but I would eat with a caloric suplus of about 300 just for a few days then back to a deficit. Until your happy with your bf. then eat at maintenance. I have two low carb non workout days a week, but same calories as my workout carb days. Helps reduce inflammation and increase insulin sensitivity. Plus helpe me slowly remove more fat. Im 6'2" 207 and run on 3200 calories a day. Thats a 200-300 caä deficit and works for me.
@@jimmylight4866 Why would you eat in a surplus if you want to lose weight? One or two days where you go back to maintenance, I can see the potential benefit of that especially for your mental state. But eating in a surplus inbetween cuts just slows your progress and causes you to have to cut deeper/longer?
I watched this man’s videos and I started at 194 I’m 180 now and going lower. I’m (5’5) vertically challenged but feeing confident in my physique, thanks brother 🤝
@@invisibleman7971 Nah I stay in my lane, you won’t catch me in football or basketball lol I did MMA for 4 years and boxing for 6, covid i got sloppy but back in the game
Only dude who's advice can, at the same time, make me feel like a piece of shit and instill in me complete confidence... This is the way it should be...
Great video. I lost over 130 pounds basically not eating and working out it's mostly mental and good advice on how to come off a diet I've been struggling with that. I was 354 now I'm 215 today did it in a year💪🏽
@@rekslasem5757 thanks but it's pretty simple my guy more activity less food = weight loss more food and less activity = weight gain That simple for the most part and try to only eat food made from nature but if u do need a man made product(bread,pasta,cereal etc) try a healthy alternative
Nope. I did a high protein low carb diet and went from 95.8kg to 82.3kg in 8 weeks. I was allowed unlimited vegetables (certain types) The first week I was down 3kg but that was water, muscle and then the fat burn kicked in when my body went into a state of Ketosis so created energy from fat instead of carbs. I have to eat 5x per day and virtually zero carbs. After 8 weeks I did 2-3 weeks stabilizing when eating normal (still more protein and very few carbs.) After nearly 1 year and lock down my weight is still stable.
if you dont eat you lose weight but its not sustainable, get diet you can stick with for life, you can handle 1 week not eating proper meals not all life
100 percent agree...id rather look like i do while still eating mcDonalds and nutella by the spoon full then go on a diet to go from 13%body fat to 7%..fuck it id rather eat what i want an stay at 13
@@peterhale4525 matter of fact for breakfast i ate 2 bags of ketchup flavored crispy minis and a half jar of betty crockers chocolate icing while i was sitting in my lazy boy recliner going through the stockmarket news and trends for the day
Statistically 95% of people fail these sorts of diets, this means that out of the 177k people that have watched this video over 168,000 people are going to fail doing this. A few years ago I was in the 5% that managed to stick with an extreme diet like this, I went from 170 ish pounds to 135lbs over the summer, I lost fat yes but I also lost a ton of muscle and felt like crap. Instead of doing a diet that has a 90%+ failure rate how about sticking to a diet that allows you to keep most of the muscle you have and you will still have energy to workout. I’ve done crash diets, keto, etc. and the one that worked/works best for me is a slight caloric deficit over time. If losing only fat fast was super easy then most men would be at 20% bf or less and obviously that isn’t the case.
@@TheSimonboyle I'm not sure why you spend time watching a video and then don't pay attention. He literally says, twice, he does not recommend the extreme caloric deficit. He used it as a frame of reference to suggest that you can push your boundaries if your weight loss is static.
I was 283lbs on Jan 28th 2022 and today sept 6th 2022 I am 186lbs. I kept a calorie deficit and severely underestimated how many calories I burned a day. So I was under eating , I’m 34 yr old 6 ft tall male and I am extremely active , I do not stop from the moment I wake up. And was only eating around 800 calories to 1300 a day for the first few months and is where over half the weight came off. Then I started wanting to lift about halfway through the journey and realized I had lost a lot of strength. So I upped my calories to around 2600 max and lift 6 days a week, 3 of those days are lifting twice in one day and I ruck with a 40lb pack on for about 3 to 5 miles a day 5 days a week. I’ve completely changed my physique and am starting to like what I see in the mirror. I had completely given up and my wife is the one who said she wanted to lose weight and I said sure and thought I’ll half ass it, then I started seeing results that first week or two and took off with it. I’ve built a gym in the garage complete with cable system, bench press , dumbbells, landmine, resistance bands with multiple points to fix them to from different heights and angles . Point being, if you’re not happy with how you look, try something, legitimately try, and track your calories with lose it or my fitness pal and be honest with the tracker, keep a calorie deficit and you WILL LOSE THE WEIGHT. It’s science , calories in calories out gets a bad rep online but it works. I’m in the best shape of my life to the point where people I haven’t seen for half a year don’t recognize me at first . Anyone can do this you just have to be willing to put in the work and not lie to yourself and stop getting in your own way and making excuses for why you can’t do it. You can and you will if you do what you need to do.
I like this channel because it's just real talk. Not a deep dive into numbers or diet plans, just a discussion about how you need to think about what you're eating and what works.
You didn't get belly fat over night, so you can't lose it in 3 days. You need a diet, structured and personalized diet. Create it by yourself or make one online (NextLevel Diet, Profgains...) There are other options as well, try to find something affordable and sustainable for you. Do some form of exercise 3x/week and you'll be fine. The first site I mentioned also comes with home workout plan, not that challenging but definitely helpful. All the best!!
Thank you bro, I've bought your gym program and have stuck to it. I've also gone from 240lbs to 190lbs in about 4 months, truly great content and great advice in general.
"You can't get extraordinary results, by putting in an ordinary amount of effort." Preach it! For the past two years, I've been spending 20+ hours a week in the gym, 16 hours of weights and 4 hours of cardio, while on a caloric deficit. I went from being fat as fuck (35%+ BF) at 269 pounds, to being buff at 180 pounds (12% BF), which is pretty good for a 5'8 and 33 year old Natty. All the trainers at the gym would tell me I was overtraining, and yet I was getting far better results than any of their clients. Now, I'm bigger and stronger than most of the trainers there.
@@michalispieris5369 Lol, nope. Re-watch the video, then re-read my comment. I had to put in a damn near superhuman level of effort to get where I'm at today. To sustain this level of effort for 2 years straight, most people don't have that kind of endurance, stamina, dedication nor commitment. I dropped 44 pounds in 2.5 months during a 90 day competition (I joined the competition on Day 14) at my gym. I was dieting, weight lifting, and doing cardio like mad. Especially during the last two weeks, when I was doing up to 3 hours of cardio a day, that sucked. Metabolic Adaptation is a real bitch though. After dropping so much weight so fast, the body becomes incredibly resistant to further weight loss. I started hitting plateaus, and had to modify my diet and drop the caloric intake even further (fuck going back to 3 hours of cardio a day). Every time I dropped the calories even further, I'd be angry and irritable for a few days until my body adjusted. The hanger is real. To give you an idea how much Metabolic Adaptation is a bitch, nowadays to continue leaning down, I have to run a 700 calorie deficit from maintenance, and still only drop 0.5 pounds a week. That's with 16 hours weights/4 hours of cardio a week. My macros are 50% Carbs, 35% Protein, 15% Fat. Despite running such a large caloric deficit, I've been able to build muscle and strength the whole time. Body recomposition, pulling from fat reserves to fuel muscle growth. I'm one of the strongest Natties at my gym now, able to conventional deadlift 500 pounds beltless at 180 pounds. Did it again last Monday at 176.6 pounds.
@@PlayerSkillFTW Putting in the work to get results isnt something directly related to crush diet. It applies for all things in life including a normal diet, lol. You said you were on caloric deficit for 2 years. Thats a marathon, not a sprint. This guy is preaching the exact opposite. To drop weight so fast to the point where you get sick. Thats flat out stupid. Diet to be competition ready is also irrelevant. Thats just a specific occasion for people with specific goals such as competing. It doesnt apply for 99% of the people who just want to lose some fat and improve their physique in general. You literally explained urself why it should not be recommended. You were angry, irritated and starving all day. Thats not healthy and not sustainable for the normal guy and recommendations like that are the reason why people remain fat in the first place.
WOW! You're definitely a gold medal contender when it comes VOLUME. I like Mike Menzter's indepth lectures on heavy duty H.I.T. which seems to make a lot of sense to me. Curious to what you know or would think regarding his philosophy on this kind of less is more training. Being a slave to the gym comes with a price. Opportunity costs being one such expense. But hey, if this is your sole function in life which is to become a slave to your own body, more power to your ruling master, your own mind. Don't get me wrong, I too was once a volume oreinted lifter, then I had to make some adjustments simply through wear and tear. I've since learned that DOWN TIME / REST is very important too. Maybe more than we even realize. Think of a race horse. How hard do they go when they're not actually racing? And how often? Horses have huge muscles with very little training. I say be a horse in the gym, and Secretariat will emerge. It's worth a try, plus you might get some precious hours back into your life which allows you to get out and explore life in other areas. Good luck. Love your enthusiasm and rigor. 🏋️🇺🇸
@@quantumpotential7639 When i get off of work, i go to the gym and workout. It's stress relief for me. Some people like to go home and watch TV after work, but i prefer to head to the gym, weightlift, socialize with my gym buddies, and be entertained by all the Wierdos, Freaks, and Skanks. It's a way of life. Mondays and Thursdays i do 3.5-4 hours of weights, full body workouts with Deadlifts on Monday and Bench Press+Hack Squat on Thursday. On Tuesday (pecs, delts, and legs focused), Friday (more lower body focused), Saturday (upper body focused), and Sunday (roaming hypertrophy day), i do 1-2 hours of weights followed by two 30 minute elliptical sessions (total of 1 hour) for low-impact cardio. During cardio, i maintain my heart rate between 70-80%, for around 900-1000 calories burned in that hour. Wednesday is a full recovery day. A lot of it is about managing recovery and listening to my body, being smart about hitting muscle groups that feel recovered and rotating which muscles i'm working day to day, so i always have something to work. I've obtained excellent results doing this, not just in terms of physique, but also with strength, stamina, and endurance. Last Monday, i smashed a 515 pound conventional deadlift, beltless, at 175 pounds, natural. It was a lot easier than i expected, i should've went for a 525. If i can do this much while in a 700 calorie deficit, i'm curious to see what my strength/muscle gains will look like once i do finally go into a lean-bulk (200 calorie surplus). As for Mike Mentzer, you gotta remember, that Mike Mentzer himself initially built his physique through high-volume training (he worked out 3 hours a day, 6 days a week), as well as a massive shitload of anabolic steroids (which plays a much larger role in physique than any workout does. www.nejm.org/doi/full/10.1056/NEJM199607043350101#t=articleResults).
You have to be the best fitness person I’ve seen. After I discovered your videos I decided to start intermittent fasting on a 23:1 ratio sometimes 22:2 depending on work schedules. So far I’m 10kg/22lbs down. I’d been stuck as 86kg of fat for the last 5 years. I have to thank you so much. Your “no BS” advice is what I needed.
When you first start running a calorie deficit, it can make you feel weak, anemic and light headed because you're body is so used to getting food on time it has no intention of burning fat for energy. Over time, however, your body learns it can't rely on food intake to meet it's energy needs and the fat burning kicks in and you start getting lean. I would say it took me about a month for the fat burning to really kick in and when it does the fat starts melting away and you start feeling a lot stronger and have more energy. I make sure to get lots of protein, some healthy fats to keep my T level up and get my carbs from nuts and vegetables, not sugar or processed foods. I avoid fruit except for apples and watermelon. My breakfast is 30 grams of protein from a "clean" whey powder. My lunch is a boiled egg. Dinner is a full meal. I have a 27.5" waist, 29" hips and I still have a thin layer of fat to destroy to get below 10% body fat and have a diced up 6 pack. PRO TIP: This diet quickly melts the fat off leaving behind sagging skin but if you're lifting weights every day the sagging skin tightens up pretty quickly, like in 2 to 3 months. I've seen pictures of morbidly obese people losing weight through bodybuilding and it's incredible how the skin reforms to the new shape so quickly v. someone who just loses the weight through dieting and is left with all this excess skin hanging off their frame. It's like the body is using skin cells to build the muscle (no idea if that's what's going on but that's the impression it gives you). Bodybuilding/weightlifting is definitely the way to go when you want to lose over 30 lbs and not have the excess skin issue.
Dropped 40lbs in 14 weeks. Meal frequency and consistent low impact cardio along with lifting like an animal is what worked for me. The diet was low fat, close to the end it got pretty tough. Brain fog and confusion was the norm. But 40lbs in 12 weeks legit. 8+ meals a day. Here is what worked for me: * Water is key...try for at least 1 gallon per day, paced throughout the day. 6am 20 mins low impact cardio 7am 3/4c plain oats and 4 egg whites, black coffee sweetened with stevia, high quality multi vitamin and green tea gelcaps. 9am 5oz eye of round steak and half medium sweet potato 11am 5oz chicken breast and 3/4c brown rice 1pm 5oz eye of round and other half of sweet potato 3pm 5oz chicken breast and 2c raw brocolli 5pm gym: pre workout drink, intense high rep to failure lifting and 20 mins treadmill on 3.5 speed 6:30-7pm post workout protein shake (whey isolate with extra scoop of glutamine) 8pm sirloin, eye of round, or tenderloin steak and steamed broccoli 10pm 1c plain cottage cheese I ate this literally every day for the entire duration. Cardio is 7 days a week, twice per day. Lifting 5 days a week of your choice. 12 weeks straight. No sugar, no oils, no sauces, no dressings. It will test your fortitude. But if you persevere without missing any cardio and never cheating one meal, you will drop 1-3lb per week and about week 7 you will start dropping 2-4lbs a week. This assumes you have a body fat of 30% or more. Starting weight was 227. At the end of 12 weeks I was 188, and at 14 weeks I was 185.
@@paulf4802 probably around 100$ a week. Not too bad. Chicken breast, rice and broccoli are all cheap and eye of round(4oz) is typically 4-5$ each. You can probably find a bulk deal on them too or just buy the loin and cut it yourself for cheaper. So say $10 a day for the eye of round(4oz) and 7$ for a bag of chicken breast 16$ for a couple bags of broccoli and 10-15$ for the rice. Plus tax. The protein shake and extra stuff is all your decision on how much you wanna spend. Not a horribly expensive diet.
I will say this way works. In august of 2019 I was at 406lb today proud to say 231lb. All with Ryan’s diet n training. Thank u so much keep the tips coming.
I'm 38 years old, and 5ft 10inch weighing 290 pounds on Jan1st 2023, and I lost 25 pounds by Feb. Also I was 284.5 on the 17th of Jan. What I starting doing from the 17th moving forward was intermitten fast by only eating one meal a day. I also did a 3 day fast once in that last 2 weeks of the month. I would Lift 3 days a weeks, and would walk on the treadmill or an hour everyday. My diet was only water, and literally any kind of food I wanted. But I usually could'nt eat more than 1,400 calories in that one sitting, because my stomach had clearly began to shrink. Admittedly I've just gone through a breakup making the drive easier than other times I've tried losing weight. My goal is to lose 100 pounds by July 1st 2023, and I will try to post an update of my progress. Good luck to anyone trying to lose weight. Remember "If you don't sacrifice for what you WANT, the WANT becomes the sacrifice"
I'm also 38 years old and 5'9" and weigh 215lbs. I've done Intermittent fasting before and went from 230 to 185 just by doing IF. My diet back then was absolute garbage, still drinking alcohol everyday, and still lost a ton of weight. My goal is to get from 215 to 170-175lbs lean muscle. I stopped drinking, because I got a problem, and going to start my home gym fitness journey, eating clean, and exercising 5-6 days a week. Good luck bro
This was helpful for me. I've dieted with a manageable deficit. And you're right, it's a slight improvement over many many months. So, after the shitstorm that was 2020 and the lethargy and depression ballooned my ass to the heaviest I've ever been, I refocused on losing the fat. I went back to my old caloric deficit which was the maintenance calories for my goal weight. But this wasn't like last time. I felt I needed to do more. I watched this video and it was a lightbulb. I took the approach of "let's see how I respond" to dropping my calories drastically. From my 2500 calories/day diet to 1800 calories/day. I was surprised how well I handled it. I didn't feel starved. Actually, I felt rather satisfied. I had convinced myself that since I was a big guy, I was supposed to eat more than the average person. Even when dieting. The idea that a guy my size would eat less than 2000 calories/day never crossed my mind. No way I thought I could handle that. I think I'm learning that my body actually needs far less than I've been shoveling into it all these years. No wonder I'm a perpetual fatass!
I'm 58, and just resumed weights after a 2.5 year layoff....; you can start with 1 set each of Bench (60% x10), Squat, Chinups, lateral raise, mil press(olympic bar x 8-12?), toes raises, shrugs every 4 days. After 4 workouts, increase to 2 sets each, throw in a set of curls, too! After 3 months, you can be at chest (6 sets), back (4 sets), shoulders (4 sets, 2 sets of laterals followed by 2 pressing movements). For cardio, start walking every 2-3 days at 3.5 incline at 3.8 mph, start 15 minutes, add 3 minutes every workout until at 30 minutes. Then add 30 sec jog at 4.8 mph every 4 minutes beginning at 5 minutes point! (Increase jog time by 5 seconds every workout until at 1 minute) then after first few jogs at 4.8 mph, make rest of jogs at 5.3 mph..... After two weeks, throw in a few at 5.8 mph....then 6.0 mph....! A 6 mph jog for 60 seconds will have you breathing...!
Ive gotten used to randomly choosing to skip eating for a work day. It's perfect because the difficulty of working perfectly compliments the less than exciting feeling of hunger and cravings. I highly recommend learning how to fast for long periods, you are designed to skip eating for a very long time and it is very helpful once you get comfortable with it.
When things were at their very worst: 2 Suns, Cross in the sky, 2 comets will collide = don`t be afraid - repent, accept Lord`s Hand of Mercy. The first sign - the Earth will spin faster. The second sign concerns the sun, which will loom larger, brighter and begin to spin. Scientists will say it was a global illusion. Beaware - Jesus will never walk in flesh again. After WW3 - rise of the “ man of peace“ from the East = Antichrist - the most powerful, popular, charismatic and influential leader of all time. Many miracles will be attributed to him. He will imitate Jesus in every conceivable way. Don`t trust „pope“ Francis = the False Prophet - will seem to rise from the dead - will unite all Christian Churches and all Religions as one. One World Religion = the seat of the Antichrist. Benedict XVI is the last true pope - will be accused of a crime of which he is totally innocent. - banking collapse was deliberately masterminded by the Antichrist - Antichrist will step in and create a false peace in the state of Israel by joining them with palestine in an unlikely alliance. - „He will recite extracts from My Teachings, which he will passionately proclaim from every secular stage in the world, until people sit up and take notice of him.“ The Book of Truth mdmlastprophet.com/arab-uprising-will-spark-global-unrest-italy-will-trigger-fall-out/ mdmlastprophet.com/the-time-for-the-schism-in-the-church-is-almost-here-and-you-must-get-prepared-now/
Best way to get in shape is making a lifestyle change, unfortunately diets are temporary and if you lose weight, it will be temporary as well. You need to make your “diets” a lifestyle. Love the videos boss man, keep them up 👍💪
Ryan, I lost 65 lbs of fat in 18 months and now working on shredding up. Your advice and videos were followed. You know your stuff. I appreciate your videos and just wanted to say thank you for the inspiration.
Amazing how many "trend" diet and fitness plans exist to rake in cash. Burn more calories than you take in to lose weight. Eat...decent. You do not have to starve. Have a reward day. Muscles move in specific ways, just lift and stop trying to over complicate. All Ryan. Only one I found that is worth paying for. Just a (semi) normal dude, keeping it as simple as it can be. When your health becomes more important than trash food and alcohol, only then will you prioritize. Oh...On the vid that Ryan said work out to failure on every set... that blows, and Ryan owes me a case of tiger balm back strips for that insanely aweful advice. Lol
6’1” guy. I have just lost 100lb (7st 2lb) in just 9 months and went from 280lb =>> 180lb (20st =>> 13st). I was on a pretty brutal diet of ~1000 cals per day towards the end. I just made sure I had a massive calorie deficit, no need to overcomplicate things. I held off on working out until my weight loss plateaued (it always happens if you aren’t active enough). Then I picked up a spin bike and made sure to complete a low impact ride almost every day for the past 3 months. That got my ass over the line. Right now I’m hell bent on getting back the muscle mass I’ve lost (honestly I’m physically a shadow of what I was a few years ago). The most difficult thing for me was being disciplined, not allowing life to distract me from my goals. It wasn’t an easy thing to do and I never want to have to go through that again. It was hell.
I Genuinely appreciate this guys approach, mindset, and dry witty humor. It's a breath of fresh air these days. Never thought I would miss the "nobody gives a crap how you feel, shut up and do your damn job" mindset but I guess you don't know what you had until its gone. Keep up the good work boss!
Been watching many different videos on how to loose fat. MY goal last year was to reach 8%. I managed to drop down from 38%(82kg) to 11%(66,8kg) in 2 months... What I did was running 10km 5 days a week and calorie deficit(1500 cals per day). I was stuck at 11% fat since then... I upped my cals to 2000 to max 2500. Now I'm stuck at 69kg 11% body fat, 175cm tall. After watching your videos of fat loss, I came to the conclusion to ... fuck it, lets go rad. I started checking my macros and be really picky about them... started this at last years December. I started loosing weight but gaining a hella more muscle mass. STILL stuck at 11% but now I weigh 72kg. I've been trying this crazy advice you mentioned: eat more protein, less carbs (I ear no carbs on days I don't workout). And it's working!! Thanks man for all the advices man!!!
it's not a diet. It's a life style change. And I've already drop another 15 pounds in 2.5 months. And working out all week. And I'm smoked each mourning I get up to go to work. By noon it's still a little sore but ready for the next work out. I put in a good hour and a half. Of just lifting till I can't move it. And I'm so sore when I'm out walking my dog at night. By the time I'm home it's feeling a little better. I've done many different work outs full body/ split and walking. Lifting has improved and my blood pressure went below normal with out medication. Which is awesome. I do fast at least 16 hours a day but now it's normal. Burning out muscles till I can't almost move has done great. Great Job Ryan......And No matter what everyone should get after it. It's mostly in our mind that we can't do something. Great Job and keep it up. From the Great White North. U.P. Michigan.
I do a complete fast 2 days a week followed by 1 meal a day for the rest of the week. My meal is keto! I went from 276 pounds to 195. I'm looking to get a little leaner and get that scale moving again! (I now can do pull ups)
The competition diet is exactly as he put, it’s been 7 years now since I competed and the mental torture of aspiring for that physique again constantly haunts me. It’s fading but it’s taken that long to realign my priorities.
Thanks for your direct delivery and caring approach to advising on all things fitness, dietary, or otherwise. Guys like you remind me how to stay on my grind and keep after it. Keep kicking ass.
I'm saving on TP now. Years ago I started weighing my meals and I realized how quick calories stack up. Got that shit straightened out quick and feeling better than I have in decades.
One of the best things for me was discovering a food made locally that is both a perfect match for my exercise program, with the right combination of carbs and protein, it's low fat, it has no added sugars, and is insanely enjoyable, I could eat it practically every day and it'd hard to imagine ever getting bored with it. So it's become a mainstay in my diet, I have it at least four times a week, and it helps me to keep my body fat percentage within a range that doesn't bother me. Finding food that you love and which is absolutely ideal to support your workout program should be one of your goals. It makes the process much more enjoyable.
Hey Ryan - one other thing to add... do not try to eat back in the calories you burn in your exercise. I see this a lot - the I burned 300 calories today so I can eat that much more. I tell them to target the caloric deficit and that does not change if you sat on the couch or ran a half marathon.. I see people who will bust it for a long session and eat back all the calories they burned and wonder why they do not drop any weight..
Can you please Clarify... so if I burned lets say 450 calories in my workout, I should eat less than that throughout the day. Because it is about what you burn throughout the whole day not just in a workout session. I lost 20 kgs over the course of 6 months and I always ate back what I burned, but I made sure im on a calorie deficit throughout the whole day. Sorry just want you to be more specific
I usually use friday as a day to go absolutely all out burning on average 600kcal. I then ean treat myself to a takeaway as these extra kcals allow it lol. My cheat day. The point is, for me atleast, working out and having those extra kcal keeps me sane lol. I can eat, and still be in a deficit cause i have kcal to spare.
@@Tpainactual idk I think that does not make much sense. A person who barely exercises roughly burns 1500-2500 calories depending on age and weight etc.. so If i were to burn 500 calories and I ate between 500-1000 calories after my workout, assuming also that these calories are my last as well. then im burning on average 2000 or more calories per day, That puts me in a caloric deficit. You burn calories while sitting, digesting food, and sleeping. But maybe it does not work for everyone since I only eat 2 meals a day and I skip breakfast most of the time. So eating back the calories I burned does not affect me. Fitness industry can be confusing sometimes everyone says something different so thats why im trying to clarify things on my side. After all, We should listen to our bodies
This is how I do it, other than being a hard gainer being 19, I eat a lot, quite frequently 5 meals a day, no sugar apart from 2 bananas before exercising for boost, a lot of chicken, protein and eggs, tuna and other fish, NO pasta (even tho I know you should take in carbs I just eat so much I would gain to many calories). Morning starts with cereal.
I remember cutting lumber for a span of several weeks. The work was intense and most of us had coffee for breakfast and skipped lunch. I was often too tired to eat a huge dinner. In the end I lost around 10 lb, gained strength and felt great. There is something to be said for this approach as long as you remain in control and mentally tough.
"Take a look in the mirror and figure your sh*t out" - why does this type of coaching resonate so well with me!? Seriously. Absolute gold. I'm not getting ANYWHERE if I don't take accountability for all my crap habits! :*
I’ve dieted many ways, for me the best results this past year. I just listened to my body and ate 20-30 grams of protein with each meal 5-6 meals a day. Didn’t matter really what else I took in just make sure I had my fruits and veggies.
SIBO really effed up my weight management and digestion. I developed it after a random, severe infection a few years ago. I was really racking my brain over why I was struggling with weight management and energy levels even though I've always been healthy and fit. Getting a handle on SIBO and managing my gut issues with a daily glass of water mixed with apple cider vinegar and lemon juice has been a game changer. It's insane how things can go off the rails like that, but then a simple adjustment can balance things back out.
I love this guys, "I'm going to help you..." information, combined with his, "I really don't give a shit if you listen to me" tone!!! Great info and even better delivery!! Someone must have told him in his past that he wouldn't amount to shit, and he has proven them wrong so many times and in so many ways!
Really like the 7 day focus on eating less with plenty of protein and the re-feed meal at the end. This is much more realistic than trying to reduce your calories only slightly. Thanks for including the maintenance plan as well.
Read the my whole comment before judging me. So why do I continue to watch this guy? He’s slightly rude, sarcastic, his language gets bleeped, and he has no empathy or sempathy. That’s exactly why we watch him. Ryan is a straight talker and he isn’t selling anything but results. He tells it like it is. Would I want to workout with him? Hell nah! Only if I want to die. Ryan doesn’t care if you continue watching is channel because 1.36 Million other people do and those are the one he wants. This guy would KILL as a College Strength Coach. Keep up the great work Ryan.
Probably THE BEST and MOST ACCURATE video about calorie deficit. I'm sick of people with their "500 calorie deficit" and calories in calories out horseshit that most of the times doesnt even work.
Great video as usual. We all research how to lose fat “fast”. The truth is, it messes with you mentally. I wrote my goal down to lose 2 lbs/week. April 5 is my due date to have lost a total 25 lbs. I’m in great shape and no real reason to go further. It’s not the lack of food, it’s the doubt that creeps in. I cried today simply bc I don’t know if I can do this. Like I don’t trust myself. I know how to get the results (and a lot is trial & error). Quite simple stuff. Hard to make the right choices day in and day out….. getting back up and going even harder with seemingly less strength, less food, lots of temptation. But we are more powerful than we think.
Chicken & Broccoli straight for ONLY a whole week. Breakfast Chicken, Lunch Chicken and Broccoli, Dinner Chicken and Broccoli. Lemon water as a drink if you start to get those hunger pangs in between meals. You will drop weight quick, BUT YOU have to have your mindset to continue training. Be careful that YOU do not OVERLOAD. Once you go back to "regular" food.
Honestly... my favourite way through a cut, just protein and a few vegetables. It's not even that I don't know how to cook a multitude of low calorie, high protein meals, I just can't be bothered. It's not what I miss on a cut. I miss fruit the most flavour-wise and healthy fats feel-wise. (But it's a lose lose, a slower cut it's still borderline impossible for me to balance protein and fats.) I also really fucking love chicken and green beans.
I did this for awhile and yes the weight falls off (body fat percentage that is) you while keeping the lean muscle. I did it for a week but then just kept going. Not only did I feel great but never slept so well in my life and still maintained a great energy level in the gym. But we are all different so I usually tell people everything is trial and error, do what works for you but make it realistic and sustainable.
I did a severe mini cut for 2 weeks, then every week I added 50 c. I eventually got up to 300 c above what I thought was maintenance. Then I stalled. So I did another mini cut. Lost almost 20 lbs. stopped because I got sick of it, gained 5, but kept the rest of for 2 1/2 years, not counting, not weighing. An occasional 24-36-48 hour fast. Recently gained another 5 so trying to decide how to navigate now
For over 30 years I’ve been wrestling with mass and muscle vs carb depletion to lose my damn love handles. When I start to lean out I lose my hard-earned muscle, especially if not utilizing adequate “hormonal supplementation.” I’m over 60 now and in better shape than most 35 year olds at my gym, but it’s not good enough. I have those professional pictures done after my AAU bodybuilding competitions in 1991 and 1992 when I looked amazing. I will never hit 4% body fat again but it would be great if I could retain some serious muscle while I’m trying to lose fat. Again, the hormonal part seems to be the key. My natural hormones ( with androstenedione and norandrol) back then enabled me to be lean and very muscular. Now, 30 years later at age 61 I need the T because even great workouts, good diet, vitamins, and plenty of sleep just isn’t enough. Thanks for making me feel like I’m not alone - there are guys out there like me.
I appreciate all the info and how you are straight to the point however being an older guy in my 50’s . I’ve yet to find a diet and exercise that works without hating my life lol. Being in my thirties even forties it was so much easier to stay lean and ripped and adapt a diet that wasn’t boring and refeeds that didn’t ruin everything
I'm right there with you. Used to be (fairly) easy to eat for single digit body fat percentages in my 30's. In my fifties, same strategies hurt way more lol
Yes I am hurting like crazy right now. This video was very helpful. I think I need to increase my protein intake and reduce the calories that I’m eating daily. I’ve been working out building muscle but nothing going down on the scale. Ugh 😩 I will make adjustments based on this video. Thanks again!
Week 3 of my crash diet, down 25 pounds. Last time I did this crash diet was for 7 months and lost 148 pounds. Only gained 15 pounds over the course of a year. So I’m 10 pounds less now than when I stopped last time.
The problem that everyone has is that: "as you drop those calories, your body knows this and will fight you tooth and nail by dropping your metabolism. So when I retired and moved to FL, I was a fat 280 lbs slob. Over 4 years with getting back in the gym and also my fav workout (swimming laps), I dropped 70 pounds. And it's obvious that I gained significant muscle mass. However, I'd like to reach 200 but I'm stuck this past year at 210. I have to take the regular amount of gym workouts/swimming etc. AND add in some walk mileage. I don't know how I can maintain that. But I'm easily holding at 210. It's not coming back. But if I lose 10 lbs (how can that be hard you might ask?) I don't know if I can keep that off. But i'm 70 years old and FEEL GREAT. (look pretty damn good in a speedo suit too.)
Thank you. Honestly, I absolutely hate sugar coating how I've let myself go at the beginning of the pandemic and still have yet to lose the full 20 lbs. Yes, 20 lbs. *sigh*. I'm still at the 13 lbs to go mark and it's been almost a year. At that, I'd still like to lose more weight from where I was at my fittest. I'm working out, lifting more than I used to, getting faster, but I still have troubles losing the fat %. I appreciate your vids and tough approach, without being a dink.
You've made good progress, think about the masses of people that would have already given up trying to lose that weight. Keep at it, sometimes things take time, but you'll get there 👍
Right in the middle of a 60 hour fast cleanse. Thanks for the advice when I get back to eating tomorrow around lunchtime. I love tweaking with my diet from time to time. Going to try just meat and greens at a low calorie level for a bit with one cheat day a week. Take care bud.
I do just over 1.000 kcal "sprints" as you call them in 2 week portions and always see the results almost daily, it is tough rhe first 2-3 days but after that it is ok for another 5-7 days, then you start feeling the hunger again. I did it as an experiment a few years ago and now use it when i need to lose fat fast.
Surprised he quotes the protein kidney myth. Otherwise great material. Most diets don’t tell you how to move to maintenance or the fact you might put a couple pounds on from water/glycogen as well
Thank you Ryan this is great information. Currently on keto and decided to up my calories from 1800 to 2400 and felt like shit, bloated and fat % going up. My BMR is about 1830 calories and will keep my diet around this number to lean out.
I lost fat for free, by eating less, intermittent fasting. No breakfast, eat lunch and dinner in a 6-hour window. Less carbohydrate - depends on the level of workout. I saved money and time. Very underrated advice, but it works like magic. Exercise builds muscle but does not help to keep the weight off, fasting or eating less do.
Ryan I had a bad motorcycle accident years ago, and between not being able to work, and stuffing your face with food because you're depressed, I got obese. I was actually heavy enough that I was afraid to exercise, due to injury possibilities. I heard of the keto diet and I went on it for 90 days I lost 45 lb laying around watching TV. Now I felt like I could exercise, so I went on intermittent fasting, but reintroduced carbs. I lost another 45 lb. I never even worked out at the gym during this time, I would do things like swim in the ocean, OR bike, or run stairs. I found, when I lifted weights, it made me voraciously hungry, and therefore was counterproductive to dropping my fat. So to anybody that's morbidly obese just do strict keto, and you can be Thanksgiving full at every meal, and the weight just falls off while you watch TV. When you go carb free, calories don't matter. Your body processes meet differently, you only ever get about 38% of the calories of the meat that you eat. Making it almost impossible to overeat your caloric when you're only eating meat.. I mean you can have broccoli and stuff too but you see what I'm saying you're not eating bread and spaghetti.
Man I need something. I’m 40/40. BMI - 40 and 40 years old. This relentless mind game of a lack of will power and these urges to never control eating is like nothing I’ve ever experienced. Helpless, hopeless, but still unwilling to be happy with myself. For 15 yrs I’ve been unsatisfied with my physical self, yet mentally incapable to change. Still hoping ... good luck to all you folks on your journeys.
@4:56 - "People have a mixture of these three problems..." I thought it was: 1. Deep-throating churros 2. Mom's enabling cheeseburgers 3. Eating a pound of gummy-worms! I love the witty humor. Keep it up!
@@arielluna3760 He derides progressive overload and conventional movements but those were exactly what he used to get where he is. He has an old youtube channel showing how he used to workout. Conventional wisdom isn't going to get him the likes or the money so he makes shit up and puts it out in short digestible videos. ua-cam.com/users/RyanHumistonBMFvideos
intermittent fasting. preferably a 4/20. moderate but steady exercise. this keeps your body from recycling muscle tissue into fuel, keeping the recycle on body fat.
Thank you. Discovered this in the last year. Honestly, fuck all the nutritions telling someone to eat 3 meals a day in order to meet a standard of health. You’re never going to lose the weight eat 3 meals a day unless you’re willing to spend hours at the gym pumping those calories away. That will get old after a week and your diet will be finished. Major calorie deficits, every day cardio, with 2-3 lifting sessions a week will fast track your progress. Pretty sure everyone wants instant gratification when losing weight (including me) let the mental obstacle of changing your lifestyle come at the end of your weight loss goal. Don’t try to multitask that because it will become overwhelming and you’re just gonna implode trying to figure how to diet plus how to change your habits all at once.
I'm the guy eating the pound of gummy worms. Started keto and intermittent fasting to get back to a better health state. Hoping to get to the point where I can start working out again after a back injury over a decade ago.
Diet is the absolute hardest part about looking/feeling good...working out is the easy part.
Absolutely! My tip is IF. Mainly because it makes you be able to go for long periods without crazy hunger. My breakfast today was 7pm.
@@everready2903 Damn thats great. Do you think implementing IF and just trying to meet protein will allow us to still get stronger in our lifts or build muscle?
@@everready2903 My general problem is getting the proper amount of protein. I mean, I weigh 85kg. The recommended diet to build muscle is ~1.6g/kg I get 2 scoups of protein per day, one cup of cottage cheese and I reach around 60grams with that, but I cannot find any other good sources of protein, and I don't want to be drinking protein shakes all day just to meet my macro goal
@@Shadowchaos800 Well there's no one-size-fits-all way to diet. When I was younger (ie in my twenties) my current fasting would've had me lose muscle because my metabolism was faster. I used to think if I didn't get protein every 3 hours I'd go catabolic. But if muscle size and strength is not reducing this is clearly not true. You could start out IF and tweak it depending on hunger and energy levels. Also you can't just start long fasting (ie 24hrs) stretches. I started by pushing breakfast back an hour or so until it became my lunch lol. Then I never got hungry in the morning. You could try only having protein throughout it day if you like. Also I have a sedentary job. I might have to adjust things if I was active all day. I usually train 6am then eat 12hrs later. Seems counter productive for muscle repair and recovery but my muscle size and strength have not reduced. Again you have to try and tweak what works best for you and your metabolism and activity level.
@@JohnDemetriou This shouldn't be too hard to achieve. What's your appetite like generally? At 1g of protein per 1lb of bodyweight that's about 187g per day for you. Base each meal around protein imo. Any lean meats. Eggs or Natural yoghurts ie Skyr yoghurt is 50g of protein per tub if you're in the UK.
Did 2200 cals with at least 200 grams protein , carbs as low as I could stand and didn't really care much about fats and went from 245 lbs to 210 in 3 months. I'm 6-2. Also walked 3 miles/day and lifted 6x a wk on average for 45 min. Waist went from 42 to 36. It wasn't THAT hard. Once I saw weight coming off it psyched me up to keep at it.
How do you consume that much protein what are you eating?
@@Shadowchaos800 it's not that hard, just a protein shake that I make is 80 grams
@@Shadowchaos800 Try chicken, 112g is 23 grams of protien. Also tuna fish. A large can can have 54 grams of protien. Of course you can do protien shakes. The one I drink has 60 gram of protien in it for 100 grams of powder. Two shakes plus a can of tuna and I can get 174 grams of protien leaving just 26 more grams to get to 200.
@@Shadowchaos800 Chicken breast without the skin, protein shakes, lentil soup, almonds, unsweetened almond milk, leanest cuts of beef you can find, trout..... it all depends on how many calories you're willing to take in.
@@Shadowchaos800 most of us when bulking eat every 2 hrs most of those have at minimum 40 grams of protein, it's easy if you set the goal. I used to eat 1.5 grams per pound of body weight and at 280 that's a lot of protein! 420 grams in fact. I only used 120-140 grams from shakes.
I love how this dude doesn’t bullshit around for 30 minutes to tell us the exact same stuff in 5
i know right. like 99% of the others put up a 30 minute video (with like 5 ads in between, sponsored content and shoutouts) where 25 minutes is them talking about their day and what they think about life
I have no clue what i learned in this video. It’s like he was talking Alien 👽 language.
@@mikeluke2815 Same here. Everywhere you turn it's "less calories and more protein" so I figured there would be something new here, but it sounded like the same thing I've heard a zillion other places.
Seriously
Not to mention that he makes u laugh aswell :D
The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. There is a lot of planners and calculators, like dietaritze, prodietbuddy, profgains... Losing weight is just a simple math, really...
Do not forget Leptin. You just cannot eat in a caloric deficit forever, your body will adjust.
Thanks, your comment is about the only sane thing here. This video isn’t based on any science, the example with the 2000 cal 180gr protein vs 1000 cal 200 gr protein also is so wrong.. Just be in a controlled deficit, maybe max 500 calories below daily maintenance, for a prolonged period of time while maintaning a protein intake in grams of around 1.8-2.2x your bodyweight (in kg) and you will get leaner. No need to crash diet and feel like shit, your workouts will suffer massively as well.
@@jimmylight4866 will a day w an extra treat meal “fix” that?
@@jamesechevarria6177 It could, but I would eat with a caloric suplus of about 300 just for a few days then back to a deficit. Until your happy with your bf. then eat at maintenance. I have two low carb non workout days a week, but same calories as my workout carb days. Helps reduce inflammation and increase insulin sensitivity. Plus helpe me slowly remove more fat. Im 6'2" 207 and run on 3200 calories a day. Thats a 200-300 caä deficit and works for me.
@@jimmylight4866 Why would you eat in a surplus if you want to lose weight? One or two days where you go back to maintenance, I can see the potential benefit of that especially for your mental state. But eating in a surplus inbetween cuts just slows your progress and causes you to have to cut deeper/longer?
I'm an amputee. and when he said take my foot now, I spit my drink all over my desk..
😂😂
Ryan is the purveyor of brutal honesty in a way that's funny enough you don't mind how much it hurts.
I watched this man’s videos and I started at 194 I’m 180 now and going lower. I’m (5’5) vertically challenged but feeing confident in my physique, thanks brother 🤝
How long have you been doing it
You aren’t vertically challenged you are horizontally challenged
Only a challenge if you dream of NBA of course there's spud Webb🤣
@@invisibleman7971 Nah I stay in my lane, you won’t catch me in football or basketball lol I did MMA for 4 years and boxing for 6, covid i got sloppy but back in the game
I'm 5'3 155 rn. We in this together
Only dude who's advice can, at the same time, make me feel like a piece of shit and instill in me complete confidence... This is the way it should be...
Great video. I lost over 130 pounds basically not eating and working out it's mostly mental and good advice on how to come off a diet I've been struggling with that. I was 354 now I'm 215 today did it in a year💪🏽
Good fucking job bro!!! I was 306 and I'm 290 right now but I've been 290 for 2 weeks I'm wondering why I'm stuck!.
@@rekslasem5757 thanks but it's pretty simple my guy more activity less food = weight loss more food and less activity = weight gain That simple for the most part and try to only eat food made from nature but if u do need a man made product(bread,pasta,cereal etc) try a healthy alternative
Fuck yea bro, get those gains. On my journey now, down 20lbs in last 3 weeks
I'm 285 boys!!!!
@@rekslasem5757 fuck yea bro! get after it.
How to lose fat fast: Calorie deficit.
-The End
Literally thats it.
Yep. Ryan fucked up here
Nope. I did a high protein low carb diet and went from 95.8kg to 82.3kg in 8 weeks. I was allowed unlimited vegetables (certain types) The first week I was down 3kg but that was water, muscle and then the fat burn kicked in when my body went into a state of Ketosis so created energy from fat instead of carbs. I have to eat 5x per day and virtually zero carbs. After 8 weeks I did 2-3 weeks stabilizing when eating normal (still more protein and very few carbs.) After nearly 1 year and lock down my weight is still stable.
@@Optikification you lost weight because you were in a caloric deficit dude, it's really not that difficult
if you dont eat you lose weight but its not sustainable, get diet you can stick with for life, you can handle 1 week not eating proper meals not all life
If this ended with a discount code at McDonald’s...we’d all be right back here for the next video!
lol
100 percent agree...id rather look like i do while still eating mcDonalds and nutella by the spoon full then go on a diet to go from 13%body fat to 7%..fuck it id rather eat what i want an stay at 13
@@CanadianBiPolarBear you can't eat anything to stay 13%BF
@@peterhale4525 i do every day ..its called intelligent training and genetics
@@peterhale4525 matter of fact for breakfast i ate 2 bags of ketchup flavored crispy minis and a half jar of betty crockers chocolate icing while i was sitting in my lazy boy recliner going through the stockmarket news and trends for the day
Statistically 95% of people fail these sorts of diets, this means that out of the 177k people that have watched this video over 168,000 people are going to fail doing this.
A few years ago I was in the 5% that managed to stick with an extreme diet like this, I went from 170 ish pounds to 135lbs over the summer, I lost fat yes but I also lost a ton of muscle and felt like crap. Instead of doing a diet that has a 90%+ failure rate how about sticking to a diet that allows you to keep most of the muscle you have and you will still have energy to workout. I’ve done crash diets, keto, etc. and the one that worked/works best for me is a slight caloric deficit over time. If losing only fat fast was super easy then most men would be at 20% bf or less and obviously that isn’t the case.
@@TheSimonboyle I'm not sure why you spend time watching a video and then don't pay attention. He literally says, twice, he does not recommend the extreme caloric deficit. He used it as a frame of reference to suggest that you can push your boundaries if your weight loss is static.
How many people fail at just eating a little less?
I was 283lbs on Jan 28th 2022 and today sept 6th 2022 I am 186lbs. I kept a calorie deficit and severely underestimated how many calories I burned a day. So I was under eating , I’m 34 yr old 6 ft tall male and I am extremely active , I do not stop from the moment I wake up. And was only eating around 800 calories to 1300 a day for the first few months and is where over half the weight came off. Then I started wanting to lift about halfway through the journey and realized I had lost a lot of strength. So I upped my calories to around 2600 max and lift 6 days a week, 3 of those days are lifting twice in one day and I ruck with a 40lb pack on for about 3 to 5 miles a day 5 days a week. I’ve completely changed my physique and am starting to like what I see in the mirror. I had completely given up and my wife is the one who said she wanted to lose weight and I said sure and thought I’ll half ass it, then I started seeing results that first week or two and took off with it. I’ve built a gym in the garage complete with cable system, bench press , dumbbells, landmine, resistance bands with multiple points to fix them to from different heights and angles . Point being, if you’re not happy with how you look, try something, legitimately try, and track your calories with lose it or my fitness pal and be honest with the tracker, keep a calorie deficit and you WILL LOSE THE WEIGHT. It’s science , calories in calories out gets a bad rep online but it works. I’m in the best shape of my life to the point where people I haven’t seen for half a year don’t recognize me at first . Anyone can do this you just have to be willing to put in the work and not lie to yourself and stop getting in your own way and making excuses for why you can’t do it. You can and you will if you do what you need to do.
Awesome!! Congratulations!!
I enjoy your deadpan humor and real talk. No sugarcoating.
I love how this guys expresses himself! I wish more instructors/teachers were this honest with their students.
I like this channel because it's just real talk. Not a deep dive into numbers or diet plans, just a discussion about how you need to think about what you're eating and what works.
Let’s get after it and get shrinkin’
Whahaha
Bruh this shit so tuff tho😭😭
Shhhh I think my balls heard you dude BIG SAD
😂😂😂 shit shrinkin its a bitch. but dam balls hurt when jumping the rope. So. What can i say. Mother nature is wise
You didn't get belly fat over night, so you can't lose it in 3 days. You need a diet, structured and personalized diet. Create it by yourself or make one online (NextLevel Diet, Profgains...) There are other options as well, try to find something affordable and sustainable for you. Do some form of exercise 3x/week and you'll be fine. The first site I mentioned also comes with home workout plan, not that challenging but definitely helpful. All the best!!
love how you’re straight to the point, no beating around the bush. keeping it real!
Thank you bro, I've bought your gym program and have stuck to it. I've also gone from 240lbs to 190lbs in about 4 months, truly great content and great advice in general.
"You can't get extraordinary results, by putting in an ordinary amount of effort."
Preach it! For the past two years, I've been spending 20+ hours a week in the gym, 16 hours of weights and 4 hours of cardio, while on a caloric deficit. I went from being fat as fuck (35%+ BF) at 269 pounds, to being buff at 180 pounds (12% BF), which is pretty good for a 5'8 and 33 year old Natty.
All the trainers at the gym would tell me I was overtraining, and yet I was getting far better results than any of their clients. Now, I'm bigger and stronger than most of the trainers there.
Preach what exactly? Everything you described is the exact opposite of what he suggests
@@michalispieris5369 Lol, nope. Re-watch the video, then re-read my comment. I had to put in a damn near superhuman level of effort to get where I'm at today. To sustain this level of effort for 2 years straight, most people don't have that kind of endurance, stamina, dedication nor commitment.
I dropped 44 pounds in 2.5 months during a 90 day competition (I joined the competition on Day 14) at my gym. I was dieting, weight lifting, and doing cardio like mad. Especially during the last two weeks, when I was doing up to 3 hours of cardio a day, that sucked.
Metabolic Adaptation is a real bitch though. After dropping so much weight so fast, the body becomes incredibly resistant to further weight loss. I started hitting plateaus, and had to modify my diet and drop the caloric intake even further (fuck going back to 3 hours of cardio a day). Every time I dropped the calories even further, I'd be angry and irritable for a few days until my body adjusted. The hanger is real.
To give you an idea how much Metabolic Adaptation is a bitch, nowadays to continue leaning down, I have to run a 700 calorie deficit from maintenance, and still only drop 0.5 pounds a week. That's with 16 hours weights/4 hours of cardio a week. My macros are 50% Carbs, 35% Protein, 15% Fat.
Despite running such a large caloric deficit, I've been able to build muscle and strength the whole time. Body recomposition, pulling from fat reserves to fuel muscle growth. I'm one of the strongest Natties at my gym now, able to conventional deadlift 500 pounds beltless at 180 pounds. Did it again last Monday at 176.6 pounds.
@@PlayerSkillFTW Putting in the work to get results isnt something directly related to crush diet. It applies for all things in life including a normal diet, lol. You said you were on caloric deficit for 2 years. Thats a marathon, not a sprint. This guy is preaching the exact opposite. To drop weight so fast to the point where you get sick. Thats flat out stupid.
Diet to be competition ready is also irrelevant. Thats just a specific occasion for people with specific goals such as competing. It doesnt apply for 99% of the people who just want to lose some fat and improve their physique in general. You literally explained urself why it should not be recommended. You were angry, irritated and starving all day. Thats not healthy and not sustainable for the normal guy and recommendations like that are the reason why people remain fat in the first place.
WOW! You're definitely a gold medal contender when it comes VOLUME.
I like Mike Menzter's indepth lectures on heavy duty H.I.T. which seems to make a lot of sense to me.
Curious to what you know or would think regarding his philosophy on this kind of less is more training.
Being a slave to the gym comes with a price. Opportunity costs being one such expense.
But hey, if this is your sole function in life which is to become a slave to your own body, more power to your ruling master, your own mind.
Don't get me wrong, I too was once a volume oreinted lifter, then I had to make some adjustments simply through wear and tear. I've since learned that DOWN TIME / REST is very important too. Maybe more than we even realize.
Think of a race horse. How hard do they go when they're not actually racing? And how often? Horses have huge muscles with very little training.
I say be a horse in the gym, and Secretariat will emerge. It's worth a try, plus you might get some precious hours back into your life which allows you to get out and explore life in other areas.
Good luck. Love your enthusiasm and rigor. 🏋️🇺🇸
@@quantumpotential7639 When i get off of work, i go to the gym and workout. It's stress relief for me. Some people like to go home and watch TV after work, but i prefer to head to the gym, weightlift, socialize with my gym buddies, and be entertained by all the Wierdos, Freaks, and Skanks. It's a way of life.
Mondays and Thursdays i do 3.5-4 hours of weights, full body workouts with Deadlifts on Monday and Bench Press+Hack Squat on Thursday. On Tuesday (pecs, delts, and legs focused), Friday (more lower body focused), Saturday (upper body focused), and Sunday (roaming hypertrophy day), i do 1-2 hours of weights followed by two 30 minute elliptical sessions (total of 1 hour) for low-impact cardio. During cardio, i maintain my heart rate between 70-80%, for around 900-1000 calories burned in that hour. Wednesday is a full recovery day.
A lot of it is about managing recovery and listening to my body, being smart about hitting muscle groups that feel recovered and rotating which muscles i'm working day to day, so i always have something to work.
I've obtained excellent results doing this, not just in terms of physique, but also with strength, stamina, and endurance. Last Monday, i smashed a 515 pound conventional deadlift, beltless, at 175 pounds, natural. It was a lot easier than i expected, i should've went for a 525.
If i can do this much while in a 700 calorie deficit, i'm curious to see what my strength/muscle gains will look like once i do finally go into a lean-bulk (200 calorie surplus).
As for Mike Mentzer, you gotta remember, that Mike Mentzer himself initially built his physique through high-volume training (he worked out 3 hours a day, 6 days a week), as well as a massive shitload of anabolic steroids (which plays a much larger role in physique than any workout does. www.nejm.org/doi/full/10.1056/NEJM199607043350101#t=articleResults).
You have to be the best fitness person I’ve seen. After I discovered your videos I decided to start intermittent fasting on a 23:1 ratio sometimes 22:2 depending on work schedules. So far I’m 10kg/22lbs down. I’d been stuck as 86kg of fat for the last 5 years. I have to thank you so much. Your “no BS” advice is what I needed.
Fasting? 22:2 or 21:1 i hope you ironic
1 hour eating window???
That’s ridiculous bro
That's not good but good luck
I don’t know why you’re all surprised. This video is literally about 1 hour eating windows or one meal a day….
"I will use clean numbers, because I went to public school " LMAO!
When you first start running a calorie deficit, it can make you feel weak, anemic and light headed because you're body is so used to getting food on time it has no intention of burning fat for energy. Over time, however, your body learns it can't rely on food intake to meet it's energy needs and the fat burning kicks in and you start getting lean. I would say it took me about a month for the fat burning to really kick in and when it does the fat starts melting away and you start feeling a lot stronger and have more energy. I make sure to get lots of protein, some healthy fats to keep my T level up and get my carbs from nuts and vegetables, not sugar or processed foods. I avoid fruit except for apples and watermelon. My breakfast is 30 grams of protein from a "clean" whey powder. My lunch is a boiled egg. Dinner is a full meal. I have a 27.5" waist, 29" hips and I still have a thin layer of fat to destroy to get below 10% body fat and have a diced up 6 pack.
PRO TIP: This diet quickly melts the fat off leaving behind sagging skin but if you're lifting weights every day the sagging skin tightens up pretty quickly, like in 2 to 3 months. I've seen pictures of morbidly obese people losing weight through bodybuilding and it's incredible how the skin reforms to the new shape so quickly v. someone who just loses the weight through dieting and is left with all this excess skin hanging off their frame. It's like the body is using skin cells to build the muscle (no idea if that's what's going on but that's the impression it gives you). Bodybuilding/weightlifting is definitely the way to go when you want to lose over 30 lbs and not have the excess skin issue.
Dropped 40lbs in 14 weeks. Meal frequency and consistent low impact cardio along with lifting like an animal is what worked for me. The diet was low fat, close to the end it got pretty tough. Brain fog and confusion was the norm. But 40lbs in 12 weeks legit. 8+ meals a day. Here is what worked for me:
* Water is key...try for at least 1 gallon per day, paced throughout the day.
6am 20 mins low impact cardio
7am 3/4c plain oats and 4 egg whites, black coffee sweetened with stevia, high quality multi vitamin and green tea gelcaps.
9am 5oz eye of round steak and half medium sweet potato
11am 5oz chicken breast and 3/4c brown rice
1pm 5oz eye of round and other half of sweet potato
3pm 5oz chicken breast and 2c raw brocolli
5pm gym: pre workout drink, intense high rep to failure lifting and 20 mins treadmill on 3.5 speed
6:30-7pm post workout protein shake (whey isolate with extra scoop of glutamine)
8pm sirloin, eye of round, or tenderloin steak and steamed broccoli
10pm 1c plain cottage cheese
I ate this literally every day for the entire duration. Cardio is 7 days a week, twice per day. Lifting 5 days a week of your choice. 12 weeks straight. No sugar, no oils, no sauces, no dressings. It will test your fortitude. But if you persevere without missing any cardio and never cheating one meal, you will drop 1-3lb per week and about week 7 you will start dropping 2-4lbs a week. This assumes you have a body fat of 30% or more. Starting weight was 227. At the end of 12 weeks I was 188, and at 14 weeks I was 185.
Great job in your achievement and solid meal plan!!
8 meals? You must be lying
Thank you for sharing this!
In today's economy, that would cost 600 a week!
@@paulf4802 probably around 100$ a week. Not too bad. Chicken breast, rice and broccoli are all cheap and eye of round(4oz) is typically 4-5$ each. You can probably find a bulk deal on them too or just buy the loin and cut it yourself for cheaper.
So say $10 a day for the eye of round(4oz) and 7$ for a bag of chicken breast 16$ for a couple bags of broccoli and 10-15$ for the rice. Plus tax. The protein shake and extra stuff is all your decision on how much you wanna spend. Not a horribly expensive diet.
Ryan Humiston - the man who put the humor into fitness!
I will say this way works. In august of 2019 I was at 406lb today proud to say 231lb. All with Ryan’s diet n training. Thank u so much keep the tips coming.
Bro ur were fat as hell literally anything works, this advice is terrible
@@DynamicArtsHD your an ass for ur comment but probably just who u r. As for the advice everyone is different enjoy ur life.
I can already hear coach Greg yelling into his camera harder than last time
💀💀💀
I'm 38 years old, and 5ft 10inch weighing 290 pounds on Jan1st 2023, and I lost 25 pounds by Feb. Also I was 284.5 on the 17th of Jan. What I starting doing from the 17th moving forward was intermitten fast by only eating one meal a day. I also did a 3 day fast once in that last 2 weeks of the month. I would Lift 3 days a weeks, and would walk on the treadmill or an hour everyday. My diet was only water, and literally any kind of food I wanted. But I usually could'nt eat more than 1,400 calories in that one sitting, because my stomach had clearly began to shrink. Admittedly I've just gone through a breakup making the drive easier than other times I've tried losing weight. My goal is to lose 100 pounds by July 1st 2023, and I will try to post an update of my progress. Good luck to anyone trying to lose weight. Remember "If you don't sacrifice for what you WANT, the WANT becomes the sacrifice"
I'm also 38 years old and 5'9" and weigh 215lbs. I've done Intermittent fasting before and went from 230 to 185 just by doing IF. My diet back then was absolute garbage, still drinking alcohol everyday, and still lost a ton of weight. My goal is to get from 215 to 170-175lbs lean muscle. I stopped drinking, because I got a problem, and going to start my home gym fitness journey, eating clean, and exercising 5-6 days a week. Good luck bro
I definitely want to hear the update. Keep it going Bro!
This was helpful for me.
I've dieted with a manageable deficit. And you're right, it's a slight improvement over many many months.
So, after the shitstorm that was 2020 and the lethargy and depression ballooned my ass to the heaviest I've ever been, I refocused on losing the fat. I went back to my old caloric deficit which was the maintenance calories for my goal weight. But this wasn't like last time. I felt I needed to do more.
I watched this video and it was a lightbulb.
I took the approach of "let's see how I respond" to dropping my calories drastically. From my 2500 calories/day diet to 1800 calories/day. I was surprised how well I handled it. I didn't feel starved. Actually, I felt rather satisfied. I had convinced myself that since I was a big guy, I was supposed to eat more than the average person. Even when dieting. The idea that a guy my size would eat less than 2000 calories/day never crossed my mind. No way I thought I could handle that. I think I'm learning that my body actually needs far less than I've been shoveling into it all these years. No wonder I'm a perpetual fatass!
Awesome! Ryan, can you do a video for a middle Age person just getting back into fitness on realistic goals while trying not to hurt yourself?
I'm 58, and just resumed weights after a 2.5 year layoff....; you can start with 1 set each of Bench (60% x10), Squat, Chinups, lateral raise, mil press(olympic bar x 8-12?), toes raises, shrugs every 4 days. After 4 workouts, increase to 2 sets each, throw in a set of curls, too! After 3 months, you can be at chest (6 sets), back (4 sets), shoulders (4 sets, 2 sets of laterals followed by 2 pressing movements). For cardio, start walking every 2-3 days at 3.5 incline at 3.8 mph, start 15 minutes, add 3 minutes every workout until at 30 minutes. Then add 30 sec jog at 4.8 mph every 4 minutes beginning at 5 minutes point! (Increase jog time by 5 seconds every workout until at 1 minute) then after first few jogs at 4.8 mph, make rest of jogs at 5.3 mph..... After two weeks, throw in a few at 5.8 mph....then 6.0 mph....! A 6 mph jog for 60 seconds will have you breathing...!
I'm doing a 20/4 intermittent fast and I'm surprised with how well it's working.
Athletes: eat healthy and be in a calorie deficit
Athletes medicine cabinet: soooo.... what shall we do with all this Clenbuterol then?
lmao if anything enhanced athletes would be the ones to benefit more from a crash diet
Ive gotten used to randomly choosing to skip eating for a work day. It's perfect because the difficulty of working perfectly compliments the less than exciting feeling of hunger and cravings.
I highly recommend learning how to fast for long periods, you are designed to skip eating for a very long time and it is very helpful once you get comfortable with it.
I lost 50 lbs. fasting/keto, fasting was an excellent tool used for my diet!
“... deep throating a churro!”.
“...just take my foot now...”
🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
😂 dude is GOLD!
He’s seriously hilarious lol
When things were at their very worst:
2 Suns, Cross in the sky, 2 comets will collide = don`t be afraid - repent, accept Lord`s Hand of Mercy.
The first sign - the Earth will spin faster.
The second sign concerns the sun, which will loom larger, brighter and begin to spin.
Scientists will say it was a global illusion.
Beaware - Jesus will never walk in flesh again.
After WW3 - rise of the “ man of peace“ from the East = Antichrist - the most powerful, popular, charismatic and influential leader of all time. Many miracles will be attributed to him. He will imitate Jesus in every conceivable way.
Don`t trust „pope“ Francis = the False Prophet
- will seem to rise from the dead
- will unite all Christian Churches and all Religions as one.
One World Religion = the seat of the Antichrist.
Benedict XVI is the last true pope - will be accused of a crime of which he is totally innocent.
- banking collapse was deliberately masterminded by the Antichrist
- Antichrist will step in and create a false peace in the state of Israel by joining them with palestine in an unlikely alliance.
- „He will recite extracts from My Teachings, which he will passionately proclaim from every secular stage in the world, until people sit up and take notice of him.“
The Book of Truth
mdmlastprophet.com/arab-uprising-will-spark-global-unrest-italy-will-trigger-fall-out/
mdmlastprophet.com/the-time-for-the-schism-in-the-church-is-almost-here-and-you-must-get-prepared-now/
@@gabmichael8546 amen and awomen
@@gabmichael8546 holy shit bro
Best way to get in shape is making a lifestyle change, unfortunately diets are temporary and if you lose weight, it will be temporary as well. You need to make your “diets” a lifestyle. Love the videos boss man, keep them up 👍💪
Ryan,
I lost 65 lbs of fat in 18 months and now working on shredding up. Your advice and videos were followed. You know your stuff. I appreciate your videos and just wanted to say thank you for the inspiration.
Holy shit dude!! Congrats!!
Amazing how many "trend" diet and fitness plans exist to rake in cash. Burn more calories than you take in to lose weight. Eat...decent. You do not have to starve. Have a reward day. Muscles move in specific ways, just lift and stop trying to over complicate. All Ryan. Only one I found that is worth paying for. Just a (semi) normal dude, keeping it as simple as it can be.
When your health becomes more important than trash food and alcohol, only then will you prioritize.
Oh...On the vid that Ryan said work out to failure on every set... that blows, and Ryan owes me a case of tiger balm back strips for that insanely aweful advice. Lol
6’1” guy. I have just lost 100lb (7st 2lb) in just 9 months and went from 280lb =>> 180lb (20st =>> 13st). I was on a pretty brutal diet of ~1000 cals per day towards the end. I just made sure I had a massive calorie deficit, no need to overcomplicate things. I held off on working out until my weight loss plateaued (it always happens if you aren’t active enough). Then I picked up a spin bike and made sure to complete a low impact ride almost every day for the past 3 months. That got my ass over the line. Right now I’m hell bent on getting back the muscle mass I’ve lost (honestly I’m physically a shadow of what I was a few years ago). The most difficult thing for me was being disciplined, not allowing life to distract me from my goals. It wasn’t an easy thing to do and I never want to have to go through that again. It was hell.
I Genuinely appreciate this guys approach, mindset, and dry witty humor. It's a breath of fresh air these days. Never thought I would miss the "nobody gives a crap how you feel, shut up and do your damn job" mindset but I guess you don't know what you had until its gone. Keep up the good work boss!
"I'll use clean numbers, because I went to public school". 😂
*SHORT, STRAIGHT TO THE POINT & MOREOVER FUNNY* ❤❤❤
THATS UNCLE RYAN 💥💥
Been watching many different videos on how to loose fat. MY goal last year was to reach 8%. I managed to drop down from 38%(82kg) to 11%(66,8kg) in 2 months... What I did was running 10km 5 days a week and calorie deficit(1500 cals per day). I was stuck at 11% fat since then... I upped my cals to 2000 to max 2500. Now I'm stuck at 69kg 11% body fat, 175cm tall. After watching your videos of fat loss, I came to the conclusion to ... fuck it, lets go rad. I started checking my macros and be really picky about them... started this at last years December. I started loosing weight but gaining a hella more muscle mass. STILL stuck at 11% but now I weigh 72kg. I've been trying this crazy advice you mentioned: eat more protein, less carbs (I ear no carbs on days I don't workout). And it's working!! Thanks man for all the advices man!!!
it's not a diet. It's a life style change. And I've already drop another 15 pounds in 2.5 months. And working out all week. And I'm smoked each mourning I get up to go to work. By noon it's still a little sore but ready for the next work out. I put in a good hour and a half. Of just lifting till I can't move it. And I'm so sore when I'm out walking my dog at night. By the time I'm home it's feeling a little better.
I've done many different work outs full body/ split and walking. Lifting has improved and my blood pressure went below normal with out medication. Which is awesome. I do fast at least 16 hours a day but now it's normal. Burning out muscles till I can't almost move has done great.
Great Job Ryan......And No matter what everyone should get after it. It's mostly in our mind that we can't do something. Great Job and keep it up.
From the Great White North. U.P. Michigan.
I do a complete fast 2 days a week followed by 1 meal a day for the rest of the week. My meal is keto! I went from 276 pounds to 195. I'm looking to get a little leaner and get that scale moving again! (I now can do pull ups)
The competition diet is exactly as he put, it’s been 7 years now since I competed and the mental torture of aspiring for that physique again constantly haunts me. It’s fading but it’s taken that long to realign my priorities.
Thanks for your direct delivery and caring approach to advising on all things fitness, dietary, or otherwise. Guys like you remind me how to stay on my grind and keep after it. Keep kicking ass.
I'm saving on TP now. Years ago I started weighing my meals and I realized how quick calories stack up. Got that shit straightened out quick and feeling better than I have in decades.
One of the best things for me was discovering a food made locally that is both a perfect match for my exercise program, with the right combination of carbs and protein, it's low fat, it has no added sugars, and is insanely enjoyable, I could eat it practically every day and it'd hard to imagine ever getting bored with it. So it's become a mainstay in my diet, I have it at least four times a week, and it helps me to keep my body fat percentage within a range that doesn't bother me. Finding food that you love and which is absolutely ideal to support your workout program should be one of your goals. It makes the process much more enjoyable.
Hey Ryan - one other thing to add... do not try to eat back in the calories you burn in your exercise. I see this a lot - the I burned 300 calories today so I can eat that much more. I tell them to target the caloric deficit and that does not change if you sat on the couch or ran a half marathon.. I see people who will bust it for a long session and eat back all the calories they burned and wonder why they do not drop any weight..
Can you please Clarify... so if I burned lets say 450 calories in my workout, I should eat less than that throughout the day. Because it is about what you burn throughout the whole day not just in a workout session. I lost 20 kgs over the course of 6 months and I always ate back what I burned, but I made sure im on a calorie deficit throughout the whole day. Sorry just want you to be more specific
@@stirfryt4555 don't add the calories burned to your normal calorie limit for the day
I usually use friday as a day to go absolutely all out burning on average 600kcal. I then ean treat myself to a takeaway as these extra kcals allow it lol. My cheat day. The point is, for me atleast, working out and having those extra kcal keeps me sane lol. I can eat, and still be in a deficit cause i have kcal to spare.
@@Tpainactual idk I think that does not make much sense. A person who barely exercises roughly burns 1500-2500 calories depending on age and weight etc.. so If i were to burn 500 calories and I ate between 500-1000 calories after my workout, assuming also that these calories are my last as well. then im burning on average 2000 or more calories per day, That puts me in a caloric deficit. You burn calories while sitting, digesting food, and sleeping. But maybe it does not work for everyone since I only eat 2 meals a day and I skip breakfast most of the time. So eating back the calories I burned does not affect me. Fitness industry can be confusing sometimes everyone says something different so thats why im trying to clarify things on my side. After all, We should listen to our bodies
This is how I do it, other than being a hard gainer being 19, I eat a lot, quite frequently 5 meals a day, no sugar apart from 2 bananas before exercising for boost, a lot of chicken, protein and eggs, tuna and other fish, NO pasta (even tho I know you should take in carbs I just eat so much I would gain to many calories). Morning starts with cereal.
My girlfriend trains on churros. Experiencing great results.
Its true....oh wait
I remember cutting lumber for a span of several weeks. The work was intense and most of us had coffee for breakfast and skipped lunch. I was often too tired to eat a huge dinner. In the end I lost around 10 lb, gained strength and felt great. There is something to be said for this approach as long as you remain in control and mentally tough.
I'm surprised you only lost 10 lb
"Take a look in the mirror and figure your sh*t out" - why does this type of coaching resonate so well with me!? Seriously. Absolute gold. I'm not getting ANYWHERE if I don't take accountability for all my crap habits! :*
I couldn't agree more with this approach. It's really the only way I've ever made noticeable improvements.
Ryan, thank you for the very digestible, witty, fun and super informative content...this is awesome!
Ryan's no shit straight to the point approach is refreshing. Hands down the best training advice videos I've seen.
Doesn’t know how kidney’s function. 😂
I’ve dieted many ways, for me the best results this past year. I just listened to my body and ate 20-30 grams of protein with each meal 5-6 meals a day. Didn’t matter really what else I took in just make sure I had my fruits and veggies.
Did you include carbs like rice potato etc in your meals?
@@erick7brian of course just not a strict diet whatsoever
@@GamerD808 sounds good!
SIBO really effed up my weight management and digestion. I developed it after a random, severe infection a few years ago. I was really racking my brain over why I was struggling with weight management and energy levels even though I've always been healthy and fit. Getting a handle on SIBO and managing my gut issues with a daily glass of water mixed with apple cider vinegar and lemon juice has been a game changer. It's insane how things can go off the rails like that, but then a simple adjustment can balance things back out.
I love this guys, "I'm going to help you..." information, combined with his, "I really don't give a shit if you listen to me" tone!!! Great info and even better delivery!! Someone must have told him in his past that he wouldn't amount to shit, and he has proven them wrong so many times and in so many ways!
Really like the 7 day focus on eating less with plenty of protein and the re-feed meal at the end. This is much more realistic than trying to reduce your calories only slightly. Thanks for including the maintenance plan as well.
Thanks for taking the time to make these vlogs... keep up this amazing work, you're a true inspiration 👍
Love your no BS to the point vids, thanks bro and will keep following
Read the my whole comment before judging me. So why do I continue to watch this guy? He’s slightly rude, sarcastic, his language gets bleeped, and he has no empathy or sempathy. That’s exactly why we watch him. Ryan is a straight talker and he isn’t selling anything but results. He tells it like it is. Would I want to workout with him? Hell nah! Only if I want to die. Ryan doesn’t care if you continue watching is channel because 1.36 Million other people do and those are the one he wants. This guy would KILL as a College Strength Coach. Keep up the great work Ryan.
Probably THE BEST and MOST ACCURATE video about calorie deficit.
I'm sick of people with their "500 calorie deficit" and calories in calories out horseshit that most of the times doesnt even work.
Fuck my life i was literally eating gummy bears watching this
Lmao
🤣🤣🤣
Love your UA-cam channel man. No bullshit and pretty straight to the point and some mixed in humor. 😂
My coworker who is on a fitness “journey” literally had a 3lb bag of sour patch kids 😂😂
That was just a rest stop along the way 🙄
Did offer your help, or just laugh at him behind his back?
Don't worry bout him worry bout your self
@@UltimaRSfan No I called her out actually. She thanked me later if you must know
@@Blakebyrd003 Don't get all in your feelings about it lol. she thanked me later that day. She needed to be called out!!!
Great video as usual. We all research how to lose fat “fast”. The truth is, it messes with you mentally. I wrote my goal down to lose 2 lbs/week. April 5 is my due date to have lost a total 25 lbs. I’m in great shape and no real reason to go further. It’s not the lack of food, it’s the doubt that creeps in. I cried today simply bc I don’t know if I can do this. Like I don’t trust myself. I know how to get the results (and a lot is trial & error). Quite simple stuff.
Hard to make the right choices day in and day out….. getting back up and going even harder with seemingly less strength, less food, lots of temptation. But we are more powerful than we think.
My buddy just tagged me in this and I loved it. Relatable and informative with out being condescending. Great stuff!
0:38 Show my inner fat kid some *respect*
Ur videos r so good mate, and really helping me. I’ve lost 6kg, whoooooo. I’m still a fat mess though 😂
any less of a mess yet? accountability matters. i would never train for marathons if i wasn't signed up for one. let me know how you are doing....
@@Shep01 lost 10kg dude, still going. Losing 1kg a week. Got 20kg to go. ;)
@@DMS198526 good job keep grinding! See you in a month. Or whoever reads this if I miss it, I lay the mantle of responsibility on you.
Well done I'm on the same journey
Chicken & Broccoli straight for ONLY a whole week. Breakfast Chicken, Lunch Chicken and Broccoli, Dinner Chicken and Broccoli. Lemon water as a drink if you start to get those hunger pangs in between meals. You will drop weight quick, BUT YOU have to have your mindset to continue training. Be careful that YOU do not OVERLOAD. Once you go back to "regular" food.
Honestly... my favourite way through a cut, just protein and a few vegetables. It's not even that I don't know how to cook a multitude of low calorie, high protein meals, I just can't be bothered. It's not what I miss on a cut. I miss fruit the most flavour-wise and healthy fats feel-wise. (But it's a lose lose, a slower cut it's still borderline impossible for me to balance protein and fats.)
I also really fucking love chicken and green beans.
I did this for awhile and yes the weight falls off (body fat percentage that is) you while keeping the lean muscle. I did it for a week but then just kept going. Not only did I feel great but never slept so well in my life and still maintained a great energy level in the gym. But we are all different so I usually tell people everything is trial and error, do what works for you but make it realistic and sustainable.
after a week you'll grow feathers
This was more helpful to me than the video.
Sounds absolutely awful aka won’t work
I'm a 48 male who went from 260lbs to 185lbs by diet change alone in a yr.
I did a severe mini cut for 2 weeks, then every week I added 50 c. I eventually got up to 300 c above what I thought was maintenance. Then I stalled. So I did another mini cut. Lost almost 20 lbs. stopped because I got sick of it, gained 5, but kept the rest of for 2 1/2 years, not counting, not weighing. An occasional 24-36-48 hour fast. Recently gained another 5 so trying to decide how to navigate now
For over 30 years I’ve been wrestling with mass and muscle vs carb depletion to lose my damn love handles. When I start to lean out I lose my hard-earned muscle, especially if not utilizing adequate “hormonal supplementation.” I’m over 60 now and in better shape than most 35 year olds at my gym, but it’s not good enough. I have those professional pictures done after my AAU bodybuilding competitions in 1991 and 1992 when I looked amazing. I will never hit 4% body fat again but it would be great if I could retain some serious muscle while I’m trying to lose fat. Again, the hormonal part seems to be the key. My natural hormones ( with androstenedione and norandrol) back then enabled me to be lean and very muscular. Now, 30 years later at age 61 I need the T because even great workouts, good diet, vitamins, and plenty of sleep just isn’t enough.
Thanks for making me feel like I’m not alone - there are guys out there like me.
I appreciate all the info and how you are straight to the point however being an older guy in my 50’s . I’ve yet to find a diet and exercise that works without hating my life lol. Being in my thirties even forties it was so much easier to stay lean and ripped and adapt a diet that wasn’t boring and refeeds that didn’t ruin everything
I'm right there with you. Used to be (fairly) easy to eat for single digit body fat percentages in my 30's. In my fifties, same strategies hurt way more lol
Yes I am hurting like crazy right now. This video was very helpful. I think I need to increase my protein intake and reduce the calories that I’m eating daily. I’ve been working out building muscle but nothing going down on the scale. Ugh 😩 I will make adjustments based on this video. Thanks again!
I lost the fat. Now it's time to tighten up and continue to get ripped!
Week 3 of my crash diet, down 25 pounds.
Last time I did this crash diet was for 7 months and lost 148 pounds. Only gained 15 pounds over the course of a year. So I’m 10 pounds less now than when I stopped last time.
The problem that everyone has is that: "as you drop those calories, your body knows this and will fight you tooth and nail by dropping your metabolism. So when I retired and moved to FL, I was a fat 280 lbs slob. Over 4 years with getting back in the gym and also my fav workout (swimming laps), I dropped 70 pounds. And it's obvious that I gained significant muscle mass.
However, I'd like to reach 200 but I'm stuck this past year at 210. I have to take the regular amount of gym workouts/swimming etc. AND add in some walk mileage. I don't know how I can maintain that. But I'm easily holding at 210. It's not coming back.
But if I lose 10 lbs (how can that be hard you might ask?) I don't know if I can keep that off. But i'm 70 years old and FEEL GREAT. (look pretty damn good in a speedo suit too.)
Thank you. Honestly, I absolutely hate sugar coating how I've let myself go at the beginning of the pandemic and still have yet to lose the full 20 lbs. Yes, 20 lbs. *sigh*. I'm still at the 13 lbs to go mark and it's been almost a year. At that, I'd still like to lose more weight from where I was at my fittest. I'm working out, lifting more than I used to, getting faster, but I still have troubles losing the fat %. I appreciate your vids and tough approach, without being a dink.
You've made good progress, think about the masses of people that would have already given up trying to lose that weight. Keep at it, sometimes things take time, but you'll get there 👍
Right in the middle of a 60 hour fast cleanse. Thanks for the advice when I get back to eating tomorrow around lunchtime. I love tweaking with my diet from time to time. Going to try just meat and greens at a low calorie level for a bit with one cheat day a week. Take care bud.
I'll just sew my mouth shut.
Now *that's* a good idea
Hocus Pocus diet
until you die from not drinking water
I do just over 1.000 kcal "sprints" as you call them in 2 week portions and always see the results almost daily, it is tough rhe first 2-3 days but after that it is ok for another 5-7 days, then you start feeling the hunger again.
I did it as an experiment a few years ago and now use it when i need to lose fat fast.
Surprised he quotes the protein kidney myth. Otherwise great material. Most diets don’t tell you how to move to maintenance or the fact you might put a couple pounds on from water/glycogen as well
Pretty sure that's just Ryan's very dry humour. He researches scientific journals my bet is he knows that myth well.
Thank you Ryan this is great information. Currently on keto and decided to up my calories from 1800 to 2400 and felt like shit, bloated and fat % going up. My BMR is about 1830 calories and will keep my diet around this number to lean out.
Can do one "romboids" focus back training
thanks ryan see on the next one!
Pay attention. He has like 6 back videos out already.
@@Gunieapower33 peter i know but I say Romboids focus,focus on romboids have little feel videos on youtube,just have one from jhon meadows
do facepulls and focus on scap retraction at the top of the concentric
you can also do a shrug-like movement (though it would be shoulders back, rather than up) at the bottom of facepulls
Just do lots of wide grip pull ups
I lost fat for free, by eating less, intermittent fasting. No breakfast, eat lunch and dinner in a 6-hour window. Less carbohydrate - depends on the level of workout. I saved money and time. Very underrated advice, but it works like magic. Exercise builds muscle but does not help to keep the weight off, fasting or eating less do.
Ryan
I had a bad motorcycle accident years ago, and between not being able to work, and stuffing your face with food because you're depressed, I got obese.
I was actually heavy enough that I was afraid to exercise, due to injury possibilities.
I heard of the keto diet and I went on it for 90 days
I lost 45 lb laying around watching TV.
Now I felt like I could exercise, so I went on intermittent fasting, but reintroduced carbs.
I lost another 45 lb.
I never even worked out at the gym during this time, I would do things like swim in the ocean, OR bike, or run stairs.
I found, when I lifted weights, it made me voraciously hungry, and therefore was counterproductive to dropping my fat.
So to anybody that's morbidly obese just do strict keto, and you can be Thanksgiving full at every meal, and the weight just falls off while you watch TV.
When you go carb free, calories don't matter. Your body processes meet differently, you only ever get about 38% of the calories of the meat that you eat.
Making it almost impossible to overeat your caloric when you're only eating meat.. I mean you can have broccoli and stuff too but you see what I'm saying you're not eating bread and spaghetti.
I'm 6'2" and started at 370 lbs. After 2 weeks of doing this I lost a healthy 270 lbs. Thank you so much Ryan.
I am currently the same. What plan did you use for food?
I would appreciate your comments.
“ if u squint hard enough yull see their progress “ 😂 👌🏾
I really needed this. I am on week 5 of a body recomp and man am I having cravings. This really helped me stay on track!!! Thank you!!!
Man I need something. I’m 40/40. BMI - 40 and 40 years old. This relentless mind game of a lack of will power and these urges to never control eating is like nothing I’ve ever experienced. Helpless, hopeless, but still unwilling to be happy with myself. For 15 yrs I’ve been unsatisfied with my physical self, yet mentally incapable to change. Still hoping ... good luck to all you folks on your journeys.
Bro you are the most realistic person. On the internet.
@4:56 - "People have a mixture of these three problems..." I thought it was:
1. Deep-throating churros
2. Mom's enabling cheeseburgers
3. Eating a pound of gummy-worms!
I love the witty humor. Keep it up!
lol
I don’t know how he’s not at 1M subs, this guy is the shiznit! (Reference: Little Nicky)
Love this guy. No bullshit here, just facts.
Actually he is the opposite. Charlatan posing as a man of integrity
@@HalfJapMarine you must know something I don't. Seems pretty legit to me.
@@arielluna3760 He derides progressive overload and conventional movements but those were exactly what he used to get where he is. He has an old youtube channel showing how he used to workout. Conventional wisdom isn't going to get him the likes or the money so he makes shit up and puts it out in short digestible videos.
ua-cam.com/users/RyanHumistonBMFvideos
@@HalfJapMarine thanks for the info. I shall look into this.
@@HalfJapMarine another saved
intermittent fasting.
preferably a 4/20.
moderate but steady exercise.
this keeps your body from recycling muscle tissue into fuel, keeping the recycle on body fat.
Thank you. Discovered this in the last year. Honestly, fuck all the nutritions telling someone to eat 3 meals a day in order to meet a standard of health. You’re never going to lose the weight eat 3 meals a day unless you’re willing to spend hours at the gym pumping those calories away. That will get old after a week and your diet will be finished. Major calorie deficits, every day cardio, with 2-3 lifting sessions a week will fast track your progress. Pretty sure everyone wants instant gratification when losing weight (including me) let the mental obstacle of changing your lifestyle come at the end of your weight loss goal. Don’t try to multitask that because it will become overwhelming and you’re just gonna implode trying to figure how to diet plus how to change your habits all at once.
Sorry dude, i got nothing after "F-it, take my foot now" 🤣🤣🤣🤣
I'm the guy eating the pound of gummy worms. Started keto and intermittent fasting to get back to a better health state. Hoping to get to the point where I can start working out again after a back injury over a decade ago.