Did two takes of this video and somehow my fat recommendations didn't make this cut. As always recommended, healthy fats are essential to a balanced nutrition plan. One of the biggest mistakes I made earlier in my youth (as I stated in a video on the topic) was following a no-fat diet. Now, I am sure to include them in every meal. In the example provided, you want to either cook with them (pasta in a cracked red pepper and olive oil red sauce) or add them directly (sweet potato mash with added butter). If fibrous carbs were spinach for instance, I would never eat them raw. I'd instead sautée with garlic and oil and mushrooms for more flavor. Remember, if it's not tasty you won't eat it long term. This defeats the purpose of establishing a game plan for PERMANENT healthy eating! I'll publish the unseen footage on my instagram @athleanx for those interested in watching!
Youngboy Twan that sucks. I’m in the same situation. I’m sick if eating from restaurants. For the time being, I have no choice but to eat from fast food since dine-in restaurant and diet centers will cost double the prices. Help jeff
I have friends who would long fasting, like days, 2 or 3 days fasting claiming that it is beneficial for healing your scars, losing weight, etc. what do you think jeff?
It's a video effect like those you see in instagram, shirts don't dare to enter in Jeff otherwise It causes series of imbalances and It stress your shoulder
The answer is simple. Some people can't control themselves AT ALL when they are around carbs ( especially starchy carbs) --and they like to diss people that can.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! giveaway.athleanx.com/ytg/no-calorie-counting If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
This is absolutely helpful. I've been through a rut earlier this year that involved stress induced binge eating. Trying to get back in the game and your content is the best!
This is just the usda food pyramid that was revamped in 2011 and was renamed “my plate”, nothing revolutionary and calories still count. Its great advice and a good strategy but jeff has college degrees in this stuff and the experience to know how much he’s eating, newbie’s should still learn how to weigh food and calculate macros and calories until they can eyeball it and understand hunger signals like jeff
It's really disappointing that people actually trust him on things. Simple diet stuff like this isn't too bad but the rest of his advice is fucking braindead and it relies on beginners not knowing any better
You're the reason I have started this journey for more then 1 year ago and only recently have I realised I was not subscribed... Shame on me! All the respect for you and people like you who provide the internet with valuable information for free!
Ich esse seit jeher was auch immer ich will, soviel ich will. Ich nehm Gramm zu. Das beste ist es mit einer Freundin ins Restaurant zu gehen und erstmal fett n 2 Jägerschnitzel mit fett Pommes, dazu 2-3 Bier und hinterher noch 3 Kugeln Eis. Gott wie sehr ich diese neidischen Blicke liebe :)
obiwanfisher537 Ich weiß jetzt nicht warum du auf Deutsch geschrieben hast aber wie es der Zufall will bin ich es auch. Bist du groß und dünn? Ich bin 180 mit 80 Kg und 8-10% kfa und bei mir setzt jedes minimale Kaloriendefizit sofort an
obiwanfisher537 dann würde es mich interessieren wie du mich als deutschen entlarvt hast^^ Ich bin mir ziemlich sicher, habe das mal durchchecken lassen. Letzter Stand: 21.5. 80.8 Kg Davon 6.9 Kg Fett (9%) 41.5 Kg Muskelmasse (52%) 54.1 Kg Wasser (67%) Zusammen ergibt das zwar 128% allerdings ist in den Muskeln ja wie du sicher weißt Wasser
@@younghustle3054 Hm. Vielleicht bist du einfach trainierter als ich. Die Möglichkeit habe ich irgendwie ausgeblendet. In meinem Kopf warst du erstmal ein richtiges Dickerchen der mir sagen will er habe nur 10% KFA. Und wenn du wissen willst wieso; Studier mal deinen eigenen Kommentar. Dann wird es dir vielleicht auffallen.
In my opinion every one should count calories for a few months in his life to really get a feeling how much calories are in specific food and how much i can eat from that. Later on one can just calculate in your head to not over or underreach your daily intake.
iluvsenf I’d agree. Also calculating macros and starting the day with a high protein breakfast and back cycle carbs at the end of the day helped me lose weight and sleep better.
Dude! you're so close to 8 million subscribers! I remember being here when you weren't even on 400k, crazy to think how much your channel has grown, hope it continues!
This really hit it home for me. I finally went for a personal trainer because I had no clue what I was doing and my small gym has pretty cheap personal trainers. The first thing mine said was "log your food". I was worried, logged it into the app, but all he wanted to see were the nutrition breakdown facts. I.e. how many grams of fat, protein, and carbs. He simplified it by telling me how much of each I needed, and since then I've been leaning out a lot more. I make healthier choices, and my body is responding in a way I have never seen in all my work by myself. Its simple, but sometimes just hearing it from someone who has the results you want to get close to, hits it home.
A good friend of mine introduced me to Jeff like two years ago. My friend is a fitness fanatic and I wanted to spend quality time w him so we binge watched a lot of Jeff's videos. I learned a lot ab lifting, cutting, and also how building muscle is pretty good for women. I'm back now because I'm at my worst and watching these videos give me some comfort & hope. A lot of the problem is just what you said: starchy carbs are so satiating but not satisfying. I never knew how much I craved them up until the pandemic started. I'm going to take this more seriously & follow this approach to eating. My brain is too fizzed out half the time to do calorie counting so this is perfect. Wish me luck guys, and I wish all the luck (dedication & progress) to y'all.
I spent so much time counting calories because I've come from having an eating dissorder and I'm gonna try to stop counting calories after seeing this.
I have been watching AthleanX for a couple of weeks now and you've given the most amount of information on weight loss and muscle gain that I have ever seen on youtube!
this method was a game changer for me. been working out for 8 months now 5 days a week, and for 2+ years ive been stuck at 80kg, 5'5". thats overweight. after this for 1 full month, ive finally broken the curse and come down to 72kg and feels like im finally able to see the muscles slowly shaping out :D thanks man, this why i always refer this channel to all my friends and even strangers
@@nemzyg i don't think it matters, you could also have for example 5 small meals as long as you divide your small plates like that. In the end you eat the same amount of food
what ever I got a 25 cm plate and I use this portion size on it and have 3 meals a day. Is that too little? I’m pretty overweight and I’m trying to lose 2 pounds a week.
@@nemzyg thats quite hard for me to tell bc that can be really different from person to person and i don't really know how much "pretty overweight" is. I recommend using a free app for a week or two to track your calories just to get a "feeling" for how much you actually eat and what foods might have much more/less calories than you thought. That helped me a lot when i started losing weight. Also, if you are really overweight you just need the simple changes in the begining to progress. Less soda, less fried stuff etc
I've been on keto diet for 2 months lost 40 pounds. I have 17% body fat and now looking to gain muscle this is a perfect way for me to add healthy carbs to my diet, thank you, I was looking for something like this.
I can't stress how much of an impact this video had on my life!!! I had tried so many different diets, so many different apps for counting calories and counting macros. I was overweight for the first 18 years of my life, and then spent 10 years yoyoing. This made my life SOOO simple. You mean I can have a bun, or fries, or potatoes, or a bread stick and not be fat??!!?! *shocked* Yes! as long as it fits in the 20%, so you can't have all at the same meal, but you can have these things if you enjoy them. I follow this method at home, a salad bar, ordering off a menu, a friends house, a potluck. It works everywhere without scanning foods or avoiding carbs because your diet doesn't allow it. 10 out of 10 would recommend!!!!
I do appreciate this video. There was another video that commented on taking a good look at yourself in the mirror and speaking out loud as to why I am not losing the fat. Well, I did and it comes down to pride. My line of thought is, "I worked out so hard that I should not have to say no to ANY food." Now I do try to eat clean during the week, but the weekend is usually a bust. I'll munch on chips (2-3 servings) with hummus while watching a movie at midnight. Overall, your videos give me hope and help me stay in line a bit more. As a healthcare professional, I appreciate all the medical/anatomical aspects of your videos. I love to train like an athlete- just wish I could look closer to one, lol. I'm tired of weighing my food, or punching in the foods to the app. I just need to reach a happy medium. Thanks for all you do. Keep up the good work and stop using fake weights (Iol, just kidding-how in the hell can you look like you do w/fake weights-give me a break!) I'm having my 13 year old son watching and learning from your vlogs as well. I want him to have a healthy lifestyle from now until old age. I appreciate any recommendations you might have. Thank you!
Why is that a thing that people care about, curiously? Do people put that on their tombstones as a mark of achievement in life? "He was forevermore known as the first to comment on the AthleanX 'How to lose weight' video".
Nice video, very informative! I think another reason some people trip over is that starchy carbs tend to be the cheapest food that people can put on a plate. These days, fresh vegetables prices are becoming insane and a lot of good quality protein is out of reach of some people's pockets. Where I fall over is when I go out to eat (for example, having a meal with my team mates after training session), a lot of eateries tend to pile on the starchy carbs and offer very little in vegetables and protein
I completly agree with Jeff's recommendation and stategy when it comes of dividing your plate in macronutrients, however I think (at least for some persons), it's very important that you count your calories at the beginning of the losing weight process as it get's you more disciplined and aware about how much food (in terms of grams) should you eat in order to stick with your goals. Once you've learned the portions and caloric "power" of the food that you usually include in your lifetime diet, you can stop counting in apps, and apply Jeff's advice.
I think what people struggle with the most is leaving the table feeling satisfied. Everyone is so used to leaving the table full because that's what makes us feel happy.
ATHLEAN-X is the only channel I watch for advise on bodybuilding and workout routines. I watch a couple of other channels for inspiration but I only listen to Jeff when it comes to training and building muscle!
I feel like Jeff would make a great teacher I’ve watch a few vids and he teaches you a lot in one vid and if you keep to what he teaches you , you should see progress
This is such a simple explanation but it really clicked with me. I appreciate how you make this information available to everyone and put it in terms that are easier to relate to.
This is amazing really, never seen it before, so much more likely to be done on the long run than counting calories, which I didn’t even do for a whole week, but kept eating healthy. Thank you very much Jeff!
Jeff, I meal prep all week and stick to my meal prep. Daily I eat 4-5 scrambled eggs for breakfast. I have a banana and a handful of raw nuts or raisins to get me between meals. I use small 3.5x1" Tupperware containers for lunch. One for a lean seasoned meat no sauces just meat. And one for a steamed green vegetable like broccoli. For dinner, I just eat light. Usually a green vegetable and some cheese early in the afternoon so I don't sleep on a full stomach. On Friday night I go out and have a meal of my choosing. On the weekend I am usually out with friends and family. I choose meat and vegetable options for my meals and stick to my typical egg breakfast. I drink at least a gallon of water a day and maybe one diet soda if I want it; but I prefer water. I am back in the gym but admittedly have been sporadic in the past. Even back in the gym; I can't lose any weight. I'm 38, I have a bmi of 205 and weigh 308. I don't eat candy, cake or any junk food because I literally can't without gaining weight. What should I be looking at? At this point I feel like it's impossible and feel like I'm jumping through hoops to just maintain my weight and not get bigger.
this method really works, I altered it to the same way you did after a while because i find carbs help fuel my body, especially that I'm a endurance runner
Division on the plate: Fibrous Carbohydrates (Vegetables): 42%; Protein: 33%; Starchy Carbohydrates (ex: Pasta): 25%. Also, pay attention to the height of each food category. It should not look like huge stacked mountains. You have to eat food that you like otherwise you won’t be consistent and you’ll give up. Dietary Consistency depends on the simplicity of the meals. Don’t overcomplicate it.
"thanks Jeff" for your excellent tips on nutrition... This is my first six weeks on experimenting with the keto diet... as a competitive bodybuilder / powerlifter and MMA, I soon realized that the keto diet is not for me ... even though throughout the six-week process, I kept my carbohydrates intake below 15 grams a day including lots of fasting, I'm pretty disciplined on diets and I refuse to cheat, however , I lost lots of muscle size strength and energy, but The Unwanted fat around my waist remained, and towards the end of this experiment, I'm always thinking what did I do wrong, this keto diet should have worked faster , all the sacrifice I put into it, strictly following it's eating and exercising regimen... but I soon realized this keto diet is not for everyone, I'm more happier with my old routine , at least I'll regain my muscle size, strength and endurance... and lose the unwanted pounds a little at a time.( carbs are not our enemy!!!...)
this is jeff's best video to be honest...it is the foundation for ALL types of training really...you just adjust the foods around based on what you do...a runner may be able to have way more starchy carbs and less fibrous carbs and protein while a powerlifter or bodybuilder can add more protein and tweak the starchy carbs as needed for weight maintenance....
@@hadz001 He did a video on face pulls. How to do them right. The video had one of those flashy "don't let your friends do this danger danger danger" type titles and thumbnails.
I started walking with a longer stride, and stopped drinking alcohol shin splints went away, but it may be a coincidence. I could barely sleep my shins ached so much.
Thank You for your oatmeal recipe video. It was very helpful because I enjoy feeling energetic at the gym. The keto meal plans for diner work for me. I have 26 pounds to loose before 2023. I feel hopeful. Your workouts are awesome.
This is amazing advice, love the simplicity and that there is no need to make it more complicated and harder than it needs to be. Probably much easer for people also to make a change since there is not a big threshold to start making adjustment in your diet since you do not need to learn how to count calories etc which just the idea of it might be overwhelming for people and enough to not even consider making an changes to their diet. Good stuff!
Hey Jeff, love the videos they have helped me immensely, and thank you so much for your time and effort on putting this channel together! I really don’t know how u find the time! My question is; what’s your stance on healthy fats? Most people say they are beneficial for certain body functions. The macro splits that I see are protein, carbs, and healthy fats, for example 40-40-20. Obliviously the numbers can be manipulated to be useful for ones individual purpose. I didn’t see fats on the clock plate nor did I see much on your dinner plate. I apologize if the question is absurd, I’m just trying to learn! Thanks.
I have a meal that i prepare from scratch recently but i have no idea if its good or not. I cook 6 chicken breast with alot of turmeric then shred it. I then make a green enchilada sauce from scratch by fire roasting jalepenos, pablanos, and anaheims then make a brine and blend with some spices and tomatillos. I add about 2-3 cups of the sauce to the shredded chicken in a big skillet and simmer/reduce it till it's very thick then add red/green peppers and onions and season with mesquite, chilli powder, cayenne powder, Himalayan salt, cracked pepper, fresh garlic, fresh cilantro, cummin, and some fresh diced green chillies (which is just a mix of roasted pablanos and jalapenos).... this is about 3-4 days worth of 2 meals a day. In between ill eat flavored almonds, one mango and a triple zero yogurt. I use all natural preworkout cuz im allergic to sucralose, i take multi vitamin from gnc, oderless garlic, and in the mornings ill eat oats with fresh strawberries and raspberries and ill mix in my organic fermented bcaa powder (taste horrible). I can do this on a regular basis but don't know if its enough to drop down to body fat% of "lean" any ideas?
Thumbs up from me! This is basically the Canada food guide with a slight bump-up to protein. I’m a big fan of it and it’s simplicity. Canada Food Guide goes as follows: 12-3 = protein; 3-6 = starchy carbs; 6-12 = fibrous carbs.
There’s something I don’t understand, though. If the food I’m eating is both rich is carb and protein, such as oatmeal, what should it fall under? Also can you link me that Food Guide?
Just because some people CAN get away from counting calories does not mean that most people SHOULD do this. Most people have no idea exactly how many calories they eat in a day, and how often their favorite foods might be good for them but are actually calorie dense. For most people, getting into the habit of counting calories provides the necessary discipline they need in order to meet their goals.
Subscribed! I hate counting calories with a passion and have lost zero weight with my fitness pal. After watching this I've realised it's probably due to the fact I'm eating low calorie but so much carbs. I only have 5 kg to lose but it's so hard. This sounds super simple and I can still have my little pasta portion in the corner of my plate
Your videos never fail to teach me something new. I started calorie counting about a year ago, made really great progress in about a month, and then became obsessed with being in a deficit. I lost strength, confidence, and ultimately ended up fighting with binge/fasting phases. One year later and I am still in the same position as I am in great physical shape yet my relationship with food is terrible. But starting today I’m deleting the calorie counting app I have, and using my knowledge about food to make the right nutritional choices when I instinctually become hungry. This video will help out a lot. Appreciate all the work you do for us, Mr. Facepull 🤙🏽
I found that counting calories showed me appropriate portion sizes and after I got a feel for how large a meal should be for my goals I stopped counting. Counting also helped me stop snacking because I had to log that in as well.
Me today: scurrying and figuring out my macros and how to count and input every gram of air I inhale on myf*itnesspal Jeff also today: stop it get some help Edit: this man is a godsend
rainy day same. You don’t realize how much you’re eating (and specifically with certain foods) until you track it. I stopped for a while and I ended up back to where I started. I’ve been on top of it for a few months now, and I’m actually making progress.
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
Did two takes of this video and somehow my fat recommendations didn't make this cut. As always recommended, healthy fats are essential to a balanced nutrition plan. One of the biggest mistakes I made earlier in my youth (as I stated in a video on the topic) was following a no-fat diet. Now, I am sure to include them in every meal. In the example provided, you want to either cook with them (pasta in a cracked red pepper and olive oil red sauce) or add them directly (sweet potato mash with added butter). If fibrous carbs were spinach for instance, I would never eat them raw. I'd instead sautée with garlic and oil and mushrooms for more flavor. Remember, if it's not tasty you won't eat it long term. This defeats the purpose of establishing a game plan for PERMANENT healthy eating! I'll publish the unseen footage on my instagram @athleanx for those interested in watching!
Thanks Jeff!
Thanks Jeff! Great advice!
Youngboy Twan that sucks. I’m in the same situation. I’m sick if eating from restaurants. For the time being, I have no choice but to eat from fast food since dine-in restaurant and diet centers will cost double the prices. Help jeff
@@youngboytwan3519 If she can afford fast food then she can afford real food. Potatoes, pasta, rice, beans, and frozen vegetables are super cheap.
I have friends who would long fasting, like days, 2 or 3 days fasting claiming that it is beneficial for healing your scars, losing weight, etc. what do you think jeff?
When I see an Athlean x upload, I quickly retract my scapula l, do a set of face pulls and make sure to do full range of motion.
lmaoooooooooooooooooooooo!!!!
Josh.F Full Range of Motion is killing your gains
@@ML-gz3eq gains are killing your gains
@@ML-gz3eq Only for shoulders tho
LOL
Immediately went to the kitchen and marked up all our plates. Wife is less than amused
You Idiot...😂
@@Anth230 Thats just what she said... 😂😂
Need a Sharpie
@@manbearpig7359 Haha...
Underrated LOL
I have heard the rumours, but now I know it's true: Jeff does own a t-shirt.
Falko Mätzler 🤣🤣🤣👍🏾
He’d probably draw the plate diagram on him 😂
😁😁
The shirt couldnt handle the heat... so it left and now Jeff is shirtless again..
It's a video effect like those you see in instagram, shirts don't dare to enter in Jeff otherwise It causes series of imbalances and It stress your shoulder
You should sell Athlean-X plates with the lines drawn on them already.
i'd buy one XD
That's not a bad idea,thatll help out.
just as merch that would be cool. good thinking Bret.
bret2k So, like a toddler’s plate but bigger?
or just do what he just explained ..
"Dietary consistency revolves around simplicity." Probably best advice on nutrition I've had in a long time.
That and "if you want to lose weight, put the fkin fork down" Greg doucette
Why have abs.. they don’t do anything?
I looked it up it’s just a pillar for your back :/
Waitress: "Which cut of steak would you like, and at what doneness, sir?"
Jeff: "I'll take the rotator cuff, externally rotated."
Lmfao
Bruh 😂😂😂😂
I get the joke but you can't externally rotate the rotator cuff. You can externally rotate the shoulder joint. I promise I still laughed tho
“Yes, is like it in full range of motion
You got me dying over here 😂😂😂
This man is truly a gift from the fitness Gods I tell you
Bold of you to assume he isnt a fitness god himself
Ha LOL. Jeff “The God” Cavaliere
@@TwoPolarCat if I could like this reply 100 times I seriously would, and even that wouldn't be enough 😂
From Kars, Wammu and Eshidishi?
laz-lo Very underrated comment lol
“Dietary consistency revolves around simplicity.” Best dieting quote I’ve ever heard.
Why SO many dislikes? This guy gives the BEST
bodybuilding info for FREE.
Not to mention he's much better than a lot of so-called "fitness experts" phonies out there in YT.
The answer is simple. Some people can't control themselves AT ALL when they are around carbs ( especially starchy carbs) --and they like to diss people that can.
Because everybody has an opinion. Maybe someone does it different and think their way is the right way
It’s probably other workout channels mad that he’s giving greeeat advice haha
@@suzannepeters2133 Exactly.
It's probably keto cult members that hate when anyone says it's not the best diet ever
It's not Jeff, this guy is wearing a shirt.
Maybe for once he actually wants us to focus on the video and learn something lmao.
I like to wear shirts I don’t wanna make Jeff look small
An imposter
Lol
Wearing a shirt, this man is. Hmmm?
“Simple is what works. And simple is what gets adopted long term” - Sage advice that applies even outside of fitness
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
giveaway.athleanx.com/ytg/no-calorie-counting
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Lost
BETTER LUCK NEXT TIME :-)
ATHLEAN-X™ L
Yep didnt win
Still lost wow
I ordered the program, it includes the X-factor meal plan, and after the first 11-12 days my 4 pack starts to be visible. Thank you!
This is absolutely helpful. I've been through a rut earlier this year that involved stress induced binge eating. Trying to get back in the game and your content is the best!
That's why I like Jeff for many years now, he makes things simple and gives honest advices. Thanks for what you do for us Jeff. :)
Next video: How gains are killing your gains.
Hahahaha this fucked me up
Lmaoo true
It’s not wrong
U have to gain more to gain less in the end
🤔
You what's actually funny?
You have over 5k subscribers without any videos
Almost on that 10k there
What's so good about Jeff is that, in addition to his profound knowledge, he is practical and you don't have to be a fanatic to succeed. Thanks Jeff.
This is just the usda food pyramid that was revamped in 2011 and was renamed “my plate”, nothing revolutionary and calories still count. Its great advice and a good strategy but jeff has college degrees in this stuff and the experience to know how much he’s eating, newbie’s should still learn how to weigh food and calculate macros and calories until they can eyeball it and understand hunger signals like jeff
It's really disappointing that people actually trust him on things. Simple diet stuff like this isn't too bad but the rest of his advice is fucking braindead and it relies on beginners not knowing any better
So close to 8M subscribers
Way to go Jeff
You are a Godsend for the fitness community!
9 million!
12 million now
Thank you ! I was struggling to stop myself obsessing over calories whilst maintaining my weight loss. This is so much easier ❤
Whats up man dis you sticked to it?
You know thing gets serious when Jeff wears a shirt
And uses a marker
I nodded at every vid you making now I got muscles in my neck instead of my body thx
🤣🤣🤣
xD😆
The description of starchy carbohydrates as being the most satisfying but the least satiating is brilliant. Thank you. That nuance is really helpful.
I’m so grateful for your free videos man. Keep it up
1:29 “You don’t have to draw this guys.” Me already drawing on my plate with a red sharpie: “Damn it.”
😂 😂 😂 😂
F
You're the reason I have started this journey for more then 1 year ago and only recently have I realised I was not subscribed...
Shame on me!
All the respect for you and people like you who provide the internet with valuable information for free!
Daily reminder that you have better odds of winning the lottery than you do of winning Jeff's giveaway.
lmao
@Dien M it's working out great.
Does anyone ever win bruh I never can
I won last week yeet
Toyota AE86 you won last week? How is it??
ME *weighting every gram of air i breath for cutting purposes*
Jeff: HOW TO LOSE WEIGHT WITHOUT COUNTING CALORIES!!!
Ich esse seit jeher was auch immer ich will, soviel ich will. Ich nehm Gramm zu. Das beste ist es mit einer Freundin ins Restaurant zu gehen und erstmal fett n 2 Jägerschnitzel mit fett Pommes, dazu 2-3 Bier und hinterher noch 3 Kugeln Eis. Gott wie sehr ich diese neidischen Blicke liebe :)
obiwanfisher537 Ich weiß jetzt nicht warum du auf Deutsch geschrieben hast aber wie es der Zufall will bin ich es auch.
Bist du groß und dünn? Ich bin 180 mit 80 Kg und 8-10% kfa und bei mir setzt jedes minimale Kaloriendefizit sofort an
@@younghustle3054 Ich bin 1,83 und wiege 75. Also du hast definitiv mehr als 8-10% Körperfett wenn du 80 Kilo wiegst.
PS: Das war kein Zufall ;)
obiwanfisher537 dann würde es mich interessieren wie du mich als deutschen entlarvt hast^^
Ich bin mir ziemlich sicher, habe das mal durchchecken lassen.
Letzter Stand: 21.5.
80.8 Kg
Davon 6.9 Kg Fett (9%)
41.5 Kg Muskelmasse (52%)
54.1 Kg Wasser (67%)
Zusammen ergibt das zwar 128% allerdings ist in den Muskeln ja wie du sicher weißt Wasser
@@younghustle3054 Hm. Vielleicht bist du einfach trainierter als ich. Die Möglichkeit habe ich irgendwie ausgeblendet. In meinem Kopf warst du erstmal ein richtiges Dickerchen der mir sagen will er habe nur 10% KFA.
Und wenn du wissen willst wieso; Studier mal deinen eigenen Kommentar. Dann wird es dir vielleicht auffallen.
“Dietary consistency revolves around simplicity.” My man
Two weeks into counting my calories and Jeff makes this video. I think he spies on everyone before he makes his videos.
In my opinion every one should count calories for a few months in his life to really get a feeling how much calories are in specific food and how much i can eat from that. Later on one can just calculate in your head to not over or underreach your daily intake.
iluvsenf I’d agree. Also calculating macros and starting the day with a high protein breakfast and back cycle carbs at the end of the day helped me lose weight and sleep better.
he probably does😂
Bro same, you use my fitness pal?
I was just thinking the same thing!
Not stacking it huh? Okay Jeff. Yeah. Okay. Alright. That's cool.
Hey Alexa, where can I find 3 foot wide dinner plates?
loool :'D
My favorite comment! 😂😂😂
You can get one made😂😂
You're going to need 3ft forks and knives too to follow the pic.
This guy is legit and really wants to help people .
Dude! you're so close to 8 million subscribers! I remember being here when you weren't even on 400k, crazy to think how much your channel has grown, hope it continues!
This is brilliant. Among the most important videos Jeff has ever put out.
This really hit it home for me. I finally went for a personal trainer because I had no clue what I was doing and my small gym has pretty cheap personal trainers. The first thing mine said was "log your food". I was worried, logged it into the app, but all he wanted to see were the nutrition breakdown facts. I.e. how many grams of fat, protein, and carbs. He simplified it by telling me how much of each I needed, and since then I've been leaning out a lot more. I make healthier choices, and my body is responding in a way I have never seen in all my work by myself. Its simple, but sometimes just hearing it from someone who has the results you want to get close to, hits it home.
As I'm watching this video I'm eating a large bowl of pasta with chicken and some vegetable sprinkled on top :D
FBI isn't watching me. Jeff is.
@StealthyMonk I see your on the POWERLIFTERS diet 😂😉
I'll have 2 number 9'ns, a number 9 large, a number 6 with extra dip, a number 7, 2 number 45's, one with cheese, and a large soda
Johnny ohhh lawddd, jeff is coming for you lol
@@anonymouswombat9709 " ooooooooooooooohhhhhhhhhhhhhhh!!!!!!!
@Finn The Goldfish What the fuck is a meatard?
That was the best method I have ever seen in my life. Thanks a lot. You always make your effort for us. Keep going. From Turkey.💪
A good friend of mine introduced me to Jeff like two years ago. My friend is a fitness fanatic and I wanted to spend quality time w him so we binge watched a lot of Jeff's videos. I learned a lot ab lifting, cutting, and also how building muscle is pretty good for women. I'm back now because I'm at my worst and watching these videos give me some comfort & hope. A lot of the problem is just what you said: starchy carbs are so satiating but not satisfying. I never knew how much I craved them up until the pandemic started. I'm going to take this more seriously & follow this approach to eating. My brain is too fizzed out half the time to do calorie counting so this is perfect. Wish me luck guys, and I wish all the luck (dedication & progress) to y'all.
I spent so much time counting calories because I've come from having an eating dissorder and I'm gonna try to stop counting calories after seeing this.
I fully stan!!! Hope your new dietary plans have been working out for you! :D
Same here
don't do this. always count calories
@@AbhinavChoudharyOfficial nice joke 😂😂 fuck off mate
@@bomcelroy1339 fat does not and can not turn into muscle
your passion for working out has motivated me to create my own UA-cam channel
I have been watching AthleanX for a couple of weeks now and you've given the most amount of information on weight loss and muscle gain that I have ever seen on youtube!
this method was a game changer for me. been working out for 8 months now 5 days a week, and for 2+ years ive been stuck at 80kg, 5'5". thats overweight. after this for 1 full month, ive finally broken the curse and come down to 72kg and feels like im finally able to see the muscles slowly shaping out :D thanks man, this why i always refer this channel to all my friends and even strangers
I’ve developed a habit of liking Jeff’s videos even before watching them; I’m pretty sure I’m not alone on this.
This is so true I tried this for a week and lost 4lbs and ate every single meal!!! While drinking no coffee!
Leah Trevino Right on!!!
How many meals are you supposed to have a day with this portion size eating? I’m guessing the regular 3 meals a day. Breakfast lunch and dinner?
@@nemzyg i don't think it matters, you could also have for example 5 small meals as long as you divide your small plates like that. In the end you eat the same amount of food
what ever I got a 25 cm plate and I use this portion size on it and have 3 meals a day. Is that too little? I’m pretty overweight and I’m trying to lose 2 pounds a week.
@@nemzyg thats quite hard for me to tell bc that can be really different from person to person and i don't really know how much "pretty overweight" is. I recommend using a free app for a week or two to track your calories just to get a "feeling" for how much you actually eat and what foods might have much more/less calories than you thought. That helped me a lot when i started losing weight. Also, if you are really overweight you just need the simple changes in the begining to progress. Less soda, less fried stuff etc
I've been on keto diet for 2 months lost 40 pounds. I have 17% body fat and now looking to gain muscle this is a perfect way for me to add healthy carbs to my diet, thank you, I was looking for something like this.
This video is amazing. Everybody should see this.
Please do more nutrition
Damn, i cant believe we're getting this for free!
This is well known information. Weight Watchers has been talking about dividing your plate like this for decades!
What a self effacing comment. Nothing is free; that false dichotomy is what keeps us subjugated-and-subjugating
No shiiiites this guys is goooorate🤩
When i see comments like this, I facepalm. Its like nobody bothers to research.
@Thor Odinson But his delivery is 100x better.
I can't stress how much of an impact this video had on my life!!! I had tried so many different diets, so many different apps for counting calories and counting macros. I was overweight for the first 18 years of my life, and then spent 10 years yoyoing. This made my life SOOO simple. You mean I can have a bun, or fries, or potatoes, or a bread stick and not be fat??!!?! *shocked* Yes! as long as it fits in the 20%, so you can't have all at the same meal, but you can have these things if you enjoy them.
I follow this method at home, a salad bar, ordering off a menu, a friends house, a potluck. It works everywhere without scanning foods or avoiding carbs because your diet doesn't allow it. 10 out of 10 would recommend!!!!
Imagine walking into the gym and first thing you see is Jeff drawing on a clock and a plate on the wall
Thotaro Joestar lmao
imagine walking into a gym and seeing jeff
* and wearing a T Shirt..
@@chrisdenation1 POG
Thotaro Joestar so what stand do you have?
I don’t count my calories I make my calories count
Reworded of don’t count your rep make your rep count - Jeff
In Soviet Russia, reps count you.
Lol and gains kill u huh ? 😂☝️
On which video does he say that? Anyone know?
Don't comment on the video, video your comment.
Nestor Acosta he says that in quite a bit of his videos now I don’t know which specific one
I do appreciate this video. There was another video that commented on taking a good look at yourself in the mirror and speaking out loud as to why I am not losing the fat. Well, I did and it comes down to pride. My line of thought is, "I worked out so hard that I should not have to say no to ANY food." Now I do try to eat clean during the week, but the weekend is usually a bust. I'll munch on chips (2-3 servings) with hummus while watching a movie at midnight. Overall, your videos give me hope and help me stay in line a bit more. As a healthcare professional, I appreciate all the medical/anatomical aspects of your videos. I love to train like an athlete- just wish I could look closer to one, lol. I'm tired of weighing my food, or punching in the foods to the app. I just need to reach a happy medium. Thanks for all you do. Keep up the good work and stop using fake weights (Iol, just kidding-how in the hell can you look like you do w/fake weights-give me a break!) I'm having my 13 year old son watching and learning from your vlogs as well. I want him to have a healthy lifestyle from now until old age. I appreciate any recommendations you might have. Thank you!
Jeff you are single-handedly changing my life with these videos! So much good info! I'm gleaning everything I can and doing my best to implement it!
You know you're early when you see 50 different comments saying first
Why is that a thing that people care about, curiously? Do people put that on their tombstones as a mark of achievement in life? "He was forevermore known as the first to comment on the AthleanX 'How to lose weight' video".
@@boorayin2773 Makes them feel special.
@@boorayin2773 its kind of a meme / troll / wierd joke that isnt actually funny. the question you are asking is like asking why memes are funny.
18,239th!
@@boorayin2773 no, these people have just no life.
Nice video, very informative! I think another reason some people trip over is that starchy carbs tend to be the cheapest food that people can put on a plate. These days, fresh vegetables prices are becoming insane and a lot of good quality protein is out of reach of some people's pockets. Where I fall over is when I go out to eat (for example, having a meal with my team mates after training session), a lot of eateries tend to pile on the starchy carbs and offer very little in vegetables and protein
This is exactly what helped me in maintaining my style of eating. Jeff has already talked about it once in a video a while back (2 or 3 yrs ago).
Im here when Jeff had 1 m, now 8 m and it is still the best fitness channel of the world! N1 thanks for the advice 💪🏾😤
I completly agree with Jeff's recommendation and stategy when it comes of dividing your plate in macronutrients, however I think (at least for some persons), it's very important that you count your calories at the beginning of the losing weight process as it get's you more disciplined and aware about how much food (in terms of grams) should you eat in order to stick with your goals. Once you've learned the portions and caloric "power" of the food that you usually include in your lifetime diet, you can stop counting in apps, and apply Jeff's advice.
So Simple. So Clever. Impossible to forget. Great Analogy!
I think what people struggle with the most is leaving the table feeling satisfied. Everyone is so used to leaving the table full because that's what makes us feel happy.
Just eat alotnof protein..I'm on 155g of protein a day and I'm full all day long
ATHLEAN-X is the only channel I watch for advise on bodybuilding and workout routines. I watch a couple of other channels for inspiration but I only listen to Jeff when it comes to training and building muscle!
See this is what i want more diet and nutritional videos! The gym stuff is good but im all about nutrition!!! Def more please 🥘🥗
I feel like Jeff would make a great teacher I’ve watch a few vids and he teaches you a lot in one vid and if you keep to what he teaches you , you should see progress
This is such a simple explanation but it really clicked with me. I appreciate how you make this information available to everyone and put it in terms that are easier to relate to.
Congrats on the 8 million subscribers 🎊
This is amazing really, never seen it before, so much more likely to be done on the long run than counting calories, which I didn’t even do for a whole week, but kept eating healthy. Thank you very much Jeff!
Jeff, I meal prep all week and stick to my meal prep. Daily I eat 4-5 scrambled eggs for breakfast. I have a banana and a handful of raw nuts or raisins to get me between meals. I use small 3.5x1" Tupperware containers for lunch. One for a lean seasoned meat no sauces just meat. And one for a steamed green vegetable like broccoli. For dinner, I just eat light. Usually a green vegetable and some cheese early in the afternoon so I don't sleep on a full stomach. On Friday night I go out and have a meal of my choosing. On the weekend I am usually out with friends and family. I choose meat and vegetable options for my meals and stick to my typical egg breakfast. I drink at least a gallon of water a day and maybe one diet soda if I want it; but I prefer water. I am back in the gym but admittedly have been sporadic in the past. Even back in the gym; I can't lose any weight. I'm 38, I have a bmi of 205 and weigh 308. I don't eat candy, cake or any junk food because I literally can't without gaining weight. What should I be looking at? At this point I feel like it's impossible and feel like I'm jumping through hoops to just maintain my weight and not get bigger.
Happy birthday, my dude.
You have helped me a lot with my bad posture and such. Keep up your amazing content, Jeff.
Greets!
this method really works, I altered it to the same way you did after a while because i find carbs help fuel my body, especially that I'm a endurance runner
Our bodies run off of carbs..not protein... plenty of doctors research support it... research that goes back 40 years
Division on the plate: Fibrous Carbohydrates (Vegetables): 42%; Protein: 33%; Starchy Carbohydrates (ex: Pasta): 25%.
Also, pay attention to the height of each food category. It should not look like huge stacked mountains.
You have to eat food that you like otherwise you won’t be consistent and you’ll give up.
Dietary Consistency depends on the simplicity of the meals. Don’t overcomplicate it.
"thanks Jeff" for your excellent tips on nutrition... This is my first six weeks on experimenting with the keto diet... as a competitive bodybuilder / powerlifter and MMA, I soon realized that the keto diet is not for me ... even though throughout the six-week process, I kept my carbohydrates intake below 15 grams a day including lots of fasting, I'm pretty disciplined on diets and I refuse to cheat, however , I lost lots of muscle size strength and energy, but The Unwanted fat around my waist remained, and towards the end of this experiment, I'm always thinking what did I do wrong, this keto diet should have worked faster , all the sacrifice I put into it, strictly following it's eating and exercising regimen... but I soon realized this keto diet is not for everyone, I'm more happier with my old routine , at least I'll regain my muscle size, strength and endurance... and lose the unwanted pounds a little at a time.( carbs are not our enemy!!!...)
keto diets are just not fun
You turn it and it looks like a peace sign. This method should literally give us peace of mind.
this is jeff's best video to be honest...it is the foundation for ALL types of training really...you just adjust the foods around based on what you do...a runner may be able to have way more starchy carbs and less fibrous carbs and protein while a powerlifter or bodybuilder can add more protein and tweak the starchy carbs as needed for weight maintenance....
The UA-cam god hath sent me the video I’ve been waiting for my whole life!
Tf is hath
@@danihurta1316 Old English for "has"
@@mangalegends oh cool, didnt know that. Thanks man
He is talking in Mike Tyson
Jeff can you please do a video on how to prevent and treat posterior and anterior shin splints!
Face pulls.
Those suck
@@hadz001 He did a video on face pulls. How to do them right. The video had one of those flashy "don't let your friends do this danger danger danger" type titles and thumbnails.
FullmetalAngyl new here?
I started walking with a longer stride, and stopped drinking alcohol shin splints went away, but it may be a coincidence. I could barely sleep my shins ached so much.
Thank You for your oatmeal recipe video. It was very helpful because I enjoy feeling energetic at the gym. The keto meal plans for diner work for me. I have 26 pounds to loose before 2023. I feel hopeful. Your workouts are awesome.
This is amazing advice, love the simplicity and that there is no need to make it more complicated and harder than it needs to be. Probably much easer for people also to make a change since there is not a big threshold to start making adjustment in your diet since you do not need to learn how to count calories etc which just the idea of it might be overwhelming for people and enough to not even consider making an changes to their diet. Good stuff!
Hey Jeff, love the videos they have helped me immensely, and thank you so much for your time and effort on putting this channel together! I really don’t know how u find the time!
My question is; what’s your stance on healthy fats? Most people say they are beneficial for certain body functions. The macro splits that I see are protein, carbs, and healthy fats, for example 40-40-20. Obliviously the numbers can be manipulated to be useful for ones individual purpose. I didn’t see fats on the clock plate nor did I see much on your dinner plate. I apologize if the question is absurd, I’m just trying to learn! Thanks.
I have a meal that i prepare from scratch recently but i have no idea if its good or not. I cook 6 chicken breast with alot of turmeric then shred it. I then make a green enchilada sauce from scratch by fire roasting jalepenos, pablanos, and anaheims then make a brine and blend with some spices and tomatillos. I add about 2-3 cups of the sauce to the shredded chicken in a big skillet and simmer/reduce it till it's very thick then add red/green peppers and onions and season with mesquite, chilli powder, cayenne powder, Himalayan salt, cracked pepper, fresh garlic, fresh cilantro, cummin, and some fresh diced green chillies (which is just a mix of roasted pablanos and jalapenos).... this is about 3-4 days worth of 2 meals a day. In between ill eat flavored almonds, one mango and a triple zero yogurt. I use all natural preworkout cuz im allergic to sucralose, i take multi vitamin from gnc, oderless garlic, and in the mornings ill eat oats with fresh strawberries and raspberries and ill mix in my organic fermented bcaa powder (taste horrible). I can do this on a regular basis but don't know if its enough to drop down to body fat% of "lean" any ideas?
Can i apply this break down of 9 12 and 4 to a pizza box 😂
This might be a product line concept.
Well sure you can , if your goal is to gain weight and extra body fat
An average large pizza is 1800 calories. So sure could
That might work for a pizza. Although you would be getting a whole lot of starchy carbs from the bread.
You stole my thunder, by tunder!!
I'm going to marker all my plates from now on. Thanks Jeff
People want to make as scientific as possible. I like your simplistic approach to dieting.
Simple is the key word.
Jeff: people are eating caloricly dense starchy carbs in excess a lot
Me, polishing off my second bag of chips today: nah, must not be lifting enough
Me right now. 😂
THUMBS UP!!! Probably the best most
SIMPLE nutrition tip I've seen... and it
seems very doable and practical.
Good job Jeff.
Thumbs up from me! This is basically the Canada food guide with a slight bump-up to protein. I’m a big fan of it and it’s simplicity. Canada Food Guide goes as follows: 12-3 = protein; 3-6 = starchy carbs; 6-12 = fibrous carbs.
There’s something I don’t understand, though. If the food I’m eating is both rich is carb and protein, such as oatmeal, what should it fall under?
Also can you link me that Food Guide?
This much simplified yet informative video shouldn't be free. Great job Jeff.
Just because some people CAN get away from counting calories does not mean that most people SHOULD do this. Most people have no idea exactly how many calories they eat in a day, and how often their favorite foods might be good for them but are actually calorie dense. For most people, getting into the habit of counting calories provides the necessary discipline they need in order to meet their goals.
I need a version of you that fits the bill for a 50 year old female. Your sensible approaches rock!
Jeff thank you so much for sharing your knowledge with us for free!
Agreed
Me: Tracks dinner into phone app
Jeff: DONT TRACK YOUR FOOD FOOL!!
Myfitnesspal i believe.
It's killing your gains!!!!
Andre Machado damn right brother!
#myfitnesspalgang !!!
Subscribed! I hate counting calories with a passion and have lost zero weight with my fitness pal. After watching this I've realised it's probably due to the fact I'm eating low calorie but so much carbs. I only have 5 kg to lose but it's so hard. This sounds super simple and I can still have my little pasta portion in the corner of my plate
Thanks Jeff for your common sense and easy solutions to dietary problems.
This is exactly what I need because I absolutely hate counting calories! Thanks so much!!!
Did it work for you?
Damnit, Jeff. Why can’t I quit you? Every time I turn around, you drop another nugget of wisdom.
Your videos never fail to teach me something new. I started calorie counting about a year ago, made really great progress in about a month, and then became obsessed with being in a deficit. I lost strength, confidence, and ultimately ended up fighting with binge/fasting phases. One year later and I am still in the same position as I am in great physical shape yet my relationship with food is terrible. But starting today I’m deleting the calorie counting app I have, and using my knowledge about food to make the right nutritional choices when I instinctually become hungry. This video will help out a lot.
Appreciate all the work you do for us, Mr. Facepull 🤙🏽
I found that counting calories showed me appropriate portion sizes and after I got a feel for how large a meal should be for my goals I stopped counting. Counting also helped me stop snacking because I had to log that in as well.
Next video thumbnail: watching videos is killing your gains.
Content: Do facepulls
Forgive me Jeff.
haha
Jeff,
I just watched your video now and it is brilliant. You have a knack for keeping things sensible and simple.
Bill
Me today: scurrying and figuring out my macros and how to count and input every gram of air I inhale on myf*itnesspal
Jeff also today: stop it get some help
Edit: this man is a godsend
myshitnesspal
LMAO
Sage Snaphunt If counting your calories is a challenge for you you should find a different pastime bud
Been using mfp forever and it only works because it causes me to pay attention.
rainy day same. You don’t realize how much you’re eating (and specifically with certain foods) until you track it. I stopped for a while and I ended up back to where I started. I’ve been on top of it for a few months now, and I’m actually making progress.
"Simple is what works", I like that
That's the truth of things. A ball rolls because it's round, a cube stays still because it has too many corners
A lot more people should follow this it makes so much sense if you're experienced and really understand nutrition
I tried drawing on my tv like Jeff.....now my wife is pissed cause she has to watch survivor with a big red SPF . She blames Jeff
DANGERTASTIC lol 😂
Hehe!
Tell her it’s so she doesn’t get sun burned by the TV
Haha I farted when I laughed so hard at this
🤣 🤣 🤣 🤣