14-Day Fat Loss Transformation (Minicut 2023)
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- Опубліковано 21 січ 2023
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■ Instagram: @shredbundy
joe after a 3 month dirty bulk still leaner than 99% of the average men
Its called body dysmorphia
Too everyone else he looks lean and in shape but too himself he looks disgusting and a fat mess.
Happens to some people
He's leaner than 100% of the average man, if we're talking US or UK. He's leaner than 0% of the average man, if we're talking worldwide.
I think thats why its so hard for me to relate to guys like him. Dudes who can "binge eat" for months and yet still have six pack after all that shit eating.Homie is just built different when it comes down to staying lean ,that or he is so over exaggerating hes over eating that its not even comparable to people who actually have really rough patches with food addiction.
@@janisarbidans8931 he still exercises during that time though...
Basic science. He’s tapped into the science. Consciousness > genetics 100%
JOE DELANEY IS MY HERO
omg same!
Sheeshhhh
@@JoeDelaneyy what is your height?
@@Ego.wolfie he’s 5’10
@@JoeDelaneyy where’s that clip from
The Joey D annual mini cut video is the video I look forward to coming out most every year
Your input on visual changes with different body fat percentages was spot on. Super helpful!
I really get the sense from these videos over time that you are doing things to entertain yourself overall which is quite a fun vibe overall.
Comedic timing on point as per, easily the most entertaining fitness youtuber out there while being hyper informative:) good stuff lad
Haven’t even watched the video yet but had to comment on how excited I am for a new Joe Delaney video!! You’re the UA-cam fitness guy I look for the most. I’ll even rewatch some of your older vids while waiting patiently for a new one to drop
Actually one of the best sources of fitness information on the platform ❤
I enjoy how down to earth and quite frank you are, very refreshing considering some of these "fitness influencers" on UA-cam. Thank you.
Man’s gotta upload more often, love the chill vibes😮💨
A mini cut video from Joey D is always a good video
Love you JOE! Gained a lot of knowledge about fat loss...
Day one. Absolute beast.
Great video man, with the relaxed shot I can see a massive difference after relaxed shot you look more leaner. Hope you upload again soon 👊🏽
Joe Delaney is my hero....
You have great content man. Keep it up
Joe Delaney is my hero! (And listens to awesome tunes!) Share your updated Spotify links, buddy!
That's a very realistic change. This video made me more confident with my body, especially that from a week or 2 I start to see my abs when I flex.
Insightful stuff about where we can really see differences in body fat percentage!
joe delaney is my hero
Great video as usual 👍
Awesome Video Joe!
Good analysis towards the end
This was great. I love that you didnt exaggerate your results for extra views. Just good honest content. Bravo sir!
Joining you on this.
Amazing vid as per usual
The once a year minicut is my favorite series
I've been going to the gym for 15 weeks and got down from 110kg to 95kg. I'm currently on a fairly large calorie deficit but eating healthier and learning a lot from your videos.
Sure you are all over it but jsut passing down information from my own mistakes: I would suggest not to go on to large a deficit, this is likely to impact on your strength / potential muscle loss as well. I regret loosing weight quickly as I did, I did not gain the strength even though I put in the work for 6 months. I have since started eating more and the strength is coming.
@HyCy85 I did consider that when starting out but my main focus initially was just loosing the weight as quickly as possible through diet and exercise. I wasn't really bothered about building any additional muscle or losing some muscle along with it. The current plan is to get to down to 90kg then increase my calories cleanly to get rid of more fat while not becoming too slim.
@@LowlyGamer Honestly, soudns exactly my thought process at the beginning. I did exactly the same, drop down from 88kg to 72kg then started eating more to gain from there. Mentally felt a lot better for being slimmer (was 10.8% body fat if the scales told the truth). I felt more confident about going to the gym being lean trying to build muscle than feeling fat and trying to lose weight. In hindsight, I felt I missed out on strength and feel I'm making up for that now. Just my two cents but totally understand your perspective.
@HyCy85 I'm on 800 calories a day right now, probably until Mid-November when school swim starts. How do I prevent losing muscle? Or should I not worry cause I'm 15 and have a lot of hormones making me stronger.
Joe’s “Before” is my dream physique
Great vid Joe. Very interesting
damn man that last explaining the cutting shreds was really fuckin interesting information
I'm currently dieting for another 4 weeks on really similar macros and just about to add cardio in, so this video was a good reference point to what's achievable. 👏
Only a few youtubers I feel relatable to. You're one of them. Humble, honest no bullshit no PEDS what you see is what you get. We should be friends 😂
I love the accountant/maths whizz coming out in Joe in his videos. So so funny!
This was a great one lol I haven’t seen you in a while! Missed your humor 😂
I used to watch you at 20/30k subs when i heard you had a math degree as i was in school for the same! you were my favourite "smaller youtuber" then, i fell out of the gym life and into partying/eating disorder losing lots of my weight and even fucked up my degree. now im back here on this journey again and im so so so very happy to see how far youve made it with 600k+ subscribers so this is just a congrats, youre my hero and the first fitness tuber i came back to because your content has always been smart, thoughtful, genuine, positive and enjoyable so kudos to you :)
Good look with it!
Prayers for your knee 🙏
Ive been doing a cut since November, slow and steady, lost about 5kgs and my abs finally start to show. Ive been even gaining muscle since im a newbie. Keep the Grind guys
How much of a deficit are you in?
@@dwood3557 judging by the slow and steady maybe 350 calories to 600 at most most
@@dwood3557 250-400 depending on the day
holy shit, I was about starting my mini cut tommorow for 2 weeks. That isnt possible that u drop this video today 😂
I convinced myself that I was bulking throughout the holidays and that once new year's hit I'd start a strict cut.. as of January 26 I'm still a fookin chunk monster.. really have to put that work in for the next three months!
I feel your pain, past the initial newbie gains and the odd marginal gains here and there I haven't made much progress in 3 years either as far as physique is concerned.
The real gains have been in mobility, joint stability, general lack of aches and pains and knowing what works for my body.
Progress is progress bro👏
@@robertcarter7690 when you've been lifting for 20 years, you need to make a choice between turning it into a holistic health protocol or take PEDs
@@andrewknight6244 haha so true
I've been lifting for 15 years, probably close to my peak without dedicating all my free time and no lifing it to gain miniscule gains. Decided to focus on just maintaining muscle mass and strength while becoming more athletic and progressing in mobility, skills, and coordination through Muay Thai, BJJ, and wrestling.
My new mantra is; nice body - but what can you do with it?
TEAM JOE!
Ly Joe ❤
Christmas selection box gains are just savage
The "most wanted" part was hilarious. Your always hilarious with your sarcasm's which is very appreciated. Thanks for sharing as always, you are inspiring and your honest opinion and knowledge are priceless. 🙏
49 this year , been training on and off for over 20 years so the muscle is always under the surface , I'm 6ft 1 and was up to 14st 9 with a lot of chub . Currently on a low carb diet and lifting 5x a week and I've lost 9lbs after the first week , but I'd like to stay at 14st but muscular 👍
Dope video
Fellow mince pie abuser here Joe. Thank you for inviting me into the trust tree 😅 Honestly man love the videos, keep it up and keep us all motivated.
the GOAT
Isnt he the best fitness advice out there
hey Joe, huge fan.
Can you make a video about your traumas and how did you train around them?
"Eating as if it's Christmas for three whole months of the year is not a sustainable approach to nutrition."
This is a hard truth.
That intro 🤣🤌
Crazy. Even at 10k steps per day, lifting 4 days a week (been lifting 16 years), 2500 basically maintains my weight at 190-195lbs lol. The fact that you lose fat from 178 makes me jelly
@@AnonSA I'm confused as to the purpose of your comment. He's not confused about the concept of thermogenesis, he's very clearly proclaiming some degree of (understandable) envy at Joe's lower weight set point. I've got about 10lbs to lose myself right now but I'm 5'10 and 205lbs. I maintain on 3000. If I had to go below 2500 for very long, I'd lose my god damn mind too lol.
But at that weight (assuming you're of equal heights and similar composition) you've probably got some pretty broad shoulders, eh? Silver linings, mate! I'll never be a long distance runner or rock climber, but in a few more years I'll probably look like my dad fucked a brick wall lol. We've all got our thing =)
It’s good to know a pro like you goes through the same struggles during the holiday season and can still bounce back, im trying to do the same thing rn
He’s not a pro
@@paladindanse98 He is, he basically gets paid for his training experience and physique - which is the very definiton of being a professional.
Need this
I needed to hear this. Cut from 75kg to 72kg in the last week and still just look fluffy as. Now I’m less worried and I’ll just keep chugging along on the cut :) thanks Joey D
Just for added reassurance, it's about 2 weeks since I finished this mini cut. I kept going (albeit more slowly) on about 2700-2750 and lost another 2 lbs, but look a lot leaner... it's just about getting to that point where it starts to make a big visual difference.
do a vid documenting a cut over a longer period of time, pretty please??
“Enough to get a bang” fitness
Currently cutting for a Jiu-Jitsu competition in 8 weeks time, so this video couldn't have come along at a better time. I too had a rather gluttonous Christmas.
fully understand u bud
Joe - if you have time - do you know how many calories you burned on average per day in this mini cut? I’m wondering if my current intake is too low based on your 2500 in this video. Additional context below, is really appreciate any advice.
I’m cutting from 215 - 175 (currently ~ 192lb, 5’11). Whoop / online calculators suggest I burn about 2800 total cals a day with one 300 cal cardio session & one lifting session (seems a bit low). Current caloric intake is 2000 cals. Do you think I am under eating & may see more progress if actually increase my caloric intake?
I’m pretty experienced in the gym / fitness and have been following your advice for years - but have never gotten my body to respond to actually visually represent that. Think under eating may be the issue, but I would love your perspective.
I've been on a cut since 1st Jan
Started 182lbs...currently 174.2 as of yesterday.
2500 cals max
12k steps per day
2 x runs, 4 x lift, 2 x circuit/sparring sessions.
Goal is 165, I'll be pretty shredded at that point. I'm 5ft 11 with a muscular/athletic physique. Let's get it 😎
good luck!
@@enragedpsycho9640 cheers, got a wedding and honeymoon to look good for 😃
I know that feeling, but have been celebrating Christmas everyday the past 5 years.
Why not do a super aggressive cut? Espcially if above 15% BF. Testing this out myself. Bulking slow all the way up to 18-20% then doing a super aggressive cut down the 14-15%. Just to try it, I'll be doing a prolonged fast.
NO Joe Delaney is MY hero!
2023 goals -- abandon smoothness
Lol - amazing intro!
the difference is very noticeable in your waist in the relaxed pics
Love from INDIA big brother
You’re the best. Don’t take this as me being some fasting freak but I highly suggest you try doing a 36 hour fast every month or so. It’s a great way to keep the fat off whilst eating maintenance calories or however much you need for max gym performance. There’s no loss of muscle or gains with only 36 hours in my experience. I say this as a 20 year gym veteran.
How do you prevent binging coming out of the fast? I notice for myself that I’m SUPER hungry no matter how much I eat the day after ending the fast. Feels like fighting biology’s way of leveling things out
That was a beautiful intro haha.
Nice vid! But what was your calorie difference? - 500?
The real Top G
Those yoghurts are life savers
I thought there was a SIGNIFICANT difference in the visual
How big of a calorie defecit would you recomend for these minicuts? And how long would you recomend doing them? At which point do you think the minicut turns into a prolonged cut?
Ive been on a 3week minicut now with a 700/800 calorie defecit each day. I havent yet reached the physique i want, so do you recomend keep going at the pace im in, or should i adjust the defecit to prevent mucleloss? Without actually measuring i would asume i am around 18% bf atm. Goal is sub15
Hilarious ; JOE DELANEY IS MY HERO
Dude, I love your videos man. Like your living my current realities lol. I fought against bread, and lost. 😆 now, I'm on a 2 weeks haaa...
Strength grows in the moment when you think you can’t go on… but you keep going anyway.
2 week fast let’s go
You only do split squats and leg extensions for the quads? Do you think that is enough for the rest of us to get decent leg development?
*Double it and give it to the next person* I laughed way too hard at this.
The words on which this video ended AMEN
Joe can you talk more bout your MCL injury, I done my MCL playing footie too and it took a bit hit in all my lifting sessions not just my leg days,! Would be cool to see how you plan around your injury and how you rehab it
To be honest mate, I think mine was pretty minor. It took me about ten days to be walking fairly normally. Bit longer to tackle stairs. Now I can pretty much go about my day normally provided I don't clumsily catch my foot on anything and twist it (which doesn't feel good). I have a leg extension in my home gym so have been going lots of very light reps to try and strengthen it. Weirdly, it feels fine provided I'm just extending/flexing at the knee - it's any kind of twisting motions that are the issue. Haven't tried any lunges/squats yet, but might start some body weight partials soon.
Tore my MCL/meniscus in the past doing BJJ and I started by soaking in hot baths and letting my knee "warm up" from the water and then working on my range of motion with it submerged doing leg curls / extensions the best I could (I couldn't move it more than an inch at most at first). I kept it in an immobilizing brace while I slept so I wouldn't twist it in my sleep (this happened a couple times and hurt SO bad). From there, as I gained mobility in the bath water, I eventually started doing partial ROM exercises with no weight like fire hydrants, glute extensions, leg lifts etc. You really want to strengthen the glutes and hamstrings and you can usually start ramping them up before direct quad stuff like leg extensions lunges etc. The circulation and strengthening from the glute/ham stuff helped and I also continued the hot baths daily, and eventually I was able to start adding weight and doing partial ROM hamstring curls on a typical machine, and then glute raises etc. Eventually moved into partial ROM leg presses until I had full ROM and the very last thing I did when I felt close to 90-100% was single leg quad stuff like lunges (worked on single leg RDL's before I tried them...again posterior chain before quad)
Long post, but all in all, work on slowly ramping up from no weight -> partial ROM w/ light weight (glutes/hams first) -> add more ROM over time -> add more load -> move to quad exercises w/ machines for more control etc. Heat helps a lot and wearing knee sleeves just for that extra mental confidence / warmth around the MCL while lifting. Hope something in there helps, just go slow and when you're back to 100%, always do some kind of unilateral leg work and hammer the glutes/hams. Knee protection starts at the hip/glutes
WHAT SCALES DO YOU USE? AND ARE THEY ACCURATE?
Joey we going to see a mini joey d anytime soon? Some philosophical tutorials on how to survive on 2 hours of sleep while maintaining muscle mass
Nice...
Just started watching this year as I’m trying to get back into fitness and nutrition. These videos are exactly what I need for:
- Inspiration
- Real-life expectations
- Absolute vibes
Cheers mate!
Joe you should hop on fin if you haven't already - future Joe will thank you!
Nice
Rate this vid
What scale are you using, and do you recomend it?
You and me both brother! My christmast eve dinner started at september too😢😢😢
Hey, I'm 169 lbs, 5'9. 17% bf, should I continue my bulk or try a cut ? (went from 147lb to 169) I never did a cut since I started lifting 3 years ago)
Solid cut given the injuries mate! Ever considered trying a 72h fast as an ultra minicut? (Fun mental challenge too)
Absolute masterful photoshop job on the thumbnail Joey 😂lmao
I’m 6’1 185 23 and I have your physique in the beginning relaxed and my cut is at 1650 according to my fitness pal at 2150 I was maintaining with less then 100g carb HOW ARE you loosing weight at 2500 with 260g of carbs that’s wild
90% of the reason I watch this guy is to learn more about lifting. The other 10% is to listen to his accent and sarcasm.
You are so funny 😂