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Mindset is everything -- you have control with what you do. Thanks brother, appreciate your support always! 👊

#4amsquad 🫡

You made my day, thanks so much for your kind words. Truly grateful 🙏

@ You’re so welcome! I’m really glad I could make your day. Just a quick question , are you doing TH-cam full time or part time?

@ Full time, TH-cam is my number 1 priority. Doing 1 video a week, and will likely pick it up to 2-3 or more videos throughout the year 🙌

@@vladkras keep going on, i am with you for the support ✨

@@xxenon_ft 🫡🙏

Thanks for watching and supporting brother! 100% don’t allow anyone’s opinion or negativity to roll onto you, stay in your lane. Well said. 🫡

Thanks brother!

Thanks so much for your feedback and kind words!

Thanks, will do! 👊

Now this is definitely 🔥 well done my man 👍

@@fossilfusionz8891 thanks bro, really appreciate you 🙏

I think it was 1.5lbs a week from what I recall

It changed my life

Teach me fam

No idea 😅

He is describing you.

Well why do you think it’s late?

Totally understand, people underestimate how hard it is to gain weight especially with folks who have a fast metabolism.. it’s a struggle!

:0

Which pin haha

Some “junk” food are actually not as bad, some can be considered healthy. So in this case here, totally understand you and agree 💪. Also thank you for your feedback!

🤣

Thanks, really appreciate you! 🙏

I eat Whole Foods, but I incorporate these too

@@vladkras ok idk if its just me but whole foods taste better

Hah that’s optional. I do add salt for sure! Sometimes franks red hot sauce 😀

💀😂

Lol

Thanks brother, really appreciate the kind words! 🙏

Thanks brother, really appreciate you! 🙏

Yeah why not?

after dark

@@awoke2724 thanks for responding back to Chandra!

Thanks bro!!

💪

Hey friend! Just want to say that I appreciate you commenting. You’re not dumb, so stop saying that. We all start from the ground and learn. Cutting out sweets could be good for certain medical conditions, but I wouldn’t recommend to cut out sweets entirely. Reason being is how long can you last without sweets, sooner or later you’ll break and binge. You need to have balance between food groups, and tracking calories helps too!

It depends on the goals, I prefer going 25% on the fats for most folks because fats help your body absorb nutrients & produce important hormones as well as testosterone and brain development. Once you get deeper into the cut, I would lower the fats & especially if you are an individual who has a goal of competing on stage. I would not recommend someone who has 1300 calories daily to go with 25% fats (It also depends on the amount of calories the person is starting with on his/her cut)

By the way appreciate the comment on here :)

Sorry I did not read your question correctly haha thinking you said it's too high, but ill keep that comment for folks who think that 25% fats is too high, because I had people mention that as well on instagram. But once again it depends on the goal and how many calories that person has in the beginning of the cut. I think 25% is a perfect starting point on a cut, you don't want to go to high in fats and left with no carbohydrates which are very important for energy in the gym as well as metabolism. Low carbs can affect your workouts and you may start to experience low energy, fatigue early on in the cut which is no good.

OHHHH ok sorry... your video had me thinking you meant .25 x your bodyweight for fats... 25% of total calories is fine.

haha, want to hear something better? I created my instagram for fitness 2-3 years ago, but never even post fitness! 😂

However I will have lots of fitness on there this year! thank you and yes I love to help others and will keep going

Glad to hear, more fitness content on the way! 👊🏼

Thank you Angelo 🙏🏼

Glad to hear! 😊👍🏼

Hi, Yes, this is the most accurate way to calculate your calorie intake, by tracking your weekly weigh-ins you will be able to determine how many calories you are supposed to be consuming. In this video, I explain how to find your maintenance calories as well, what is your age, weight and height? I will be releasing a video on macros this upcoming week, keep notifications on & stay tuned. For folks with 35-45% body fat, I highly recommend the following : - Tracking Calories would always be the best approach in terms of losing weight, this way you would be able to control how much weight you lose every day/week/month. - If not tracking calories - cut down on all sauces especially sauces that contain fat, go for non fat sauce, if eating out always ask for no sauce/dressing or have them put it on the side, but do not consume. Cut out all sodas that contain calories, you can choose diet soda as a replacement. Last but not least, control the types of food you eat and the amount, go for more lean food, more protein and less fat. I also highly suggest to include at least 1 salad a day with low calorie dressing. Try to change your diet, aim to eat more Whole Foods. - Consume 0.7-0.8 grams of protein per (LB) body-weight. For high body fat % you don't need more than 0.8lb of protein per body-weight. - Incorporate cardio 4-5 days a week (20min+) * 20 minutes of cardio = about 200 calories burned * If you do cardio 5 days a week for 30 minutes a day it means you will burn 1500 calories in 5 days. - aim to lose at least 2.5 pounds a week. (Weight yourself as I mention in the video) Important to trust the process, set a goal & stay motivated! I plan to make a video on supplements and micronutrients as well 👍🏼 I'd be glad to help & If you have any more questions, feel free to inbox me on any of my social media platforms! Thanks for the support, Vlad Kras

Thank you Patrick, i very much appreciate the support! & I will 👊🏼😊

haha thanks, I appreciate it! But transformation photos are for later 😊

Thank you Eugene, I appreciate all the support! 🙏🏼🙏🏼