Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
Hey Thomas, some of the questions here are really good. if you have time can you answer a few like after 2 weeks how do you come out of this calories wise? slowly increase calories? slowy increase cardio? whats the protocol? thx
Total 10-14 days or 1 week on, 1 week off for 4-6 weeks Dite: 1. Protein: 1g per pound of ideal body weight - Lean protein: lots of lean ground beef, lean chicken, fish, shrimp 2. Carbs: only greens: unlimited green veggie-towards the end of the day 3. Fat: minimal-20g-at the end of the day 4. Multivitamin 5. Liver 6. Reduce creatine to 3g (to reduce water retention) 7. Drink yerba mate tea before workout-helps fat loss 8. Drink green tea during and after workout-helps with muscle preservation & appetite suppression 9. No cheat meals, instead add a treat (100-150 cal) at the end of 3 days in a week Workout: 1. Go for fasted walks 2. Do resistant training-critical 3. Cardo: very low intensity 4. Compartmentalize workout (separate resistance training from cardio) 5. Sacrifice VO2 max, and performance for body composition
Thanks! Is it even possible to stay below 20g of fat even just eating chicken breast and reaching your protein goal?? Or do you simply ignore the fat from the lean meats? Around how many calories?
@@chrisvione yes, you would exceed 20 grams if you eat over 650 grams of only white meat chicken breast with 3% inherent fat. I don’t believe this 20% is set in stone. I’m 230 lbs and would need to eat over 1000 grams of white meat chicken to reach my daily protein goal of 230 grams. With that, my total fat intake would be 30%. I’m ok with that because I’m still in a calorie deficit.
I’ve lost 80 pounds after watching you man. People saying it’s too challenging are right. It’s the most extraordinary thing I’ve ever done for myself. I thank myself when I look in the mirror. Here’s your thank you from me. It wasn’t only you but you played a pretty good part in getting me started and I really really appreciate you. I’ll also be trying create as I work to minimize this (relatively small amount of) loose skin to see all the benefits of my good diet and strength training
Good information. However, you should do another video explaining how to gradually go back to eating your normal maintenance diet and what you would expect your body to feel like and look like. Would you slowly start to lose vascularity and become a little more fluffy? Basically how long would your body stay at 5% before it was back to your starting point of 15 to 20%? Also how could you minimize fat gain when you rebound?
@@stephenh.4476 I am not. I ordered Lyle McDonald rapid fat loss handbook and I'm following and it's working. He has you do the free meal to help combat that. He also has scheduled diet breaks for that as well. He is super science based.
@@stephenh.4476 I'm not. I got Lyle McDonalds book rapid fat loss handbook and I'm following it and it's working. His information is scientific based. He doesn't scheduled refeeds and doesn't breaks to help combat that issue
Here’s a breakdown: [0:45] Caloric Surplus Timing: Thomas talks about how to time your caloric intake carefully, especially eating in a surplus around your workout to maximize muscle growth without adding fat. [2:00] Protein Prioritization: He stresses consuming 1g of protein per pound of body weight daily to support muscle repair and growth. [3:10] Carb Cycling: On training days, increase carbs to fuel workouts, but lower them on non-training days to avoid fat gain. This strategy is key for muscle gains while staying lean. [4:25] Training to Failure: To ensure muscle growth, he recommends pushing yourself to failure in your workouts, particularly in compound movements to stimulate maximum hypertrophy. [5:40] Time Under Tension: Slow down the eccentric phase of your lifts to keep your muscles working longer, helping you gain muscle efficiently without needing a huge calorie surplus. [6:50] Less Cardio, More Sauna: Reduce cardio to avoid burning too many calories, and instead, use sauna sessions for recovery. Saunas boost heat shock proteins, which enhance muscle recovery. [8:00] Progressive Overload: Continuously increasing the weight you lift over time is essential for growth. Always aim to lift a bit more each week to keep your muscles challenged. [9:05] Optimize Sleep: Sleep is vital for recovery. Aim for 7-9 hours of high-quality sleep to allow your muscles to recover and grow after hard training sessions. [10:20] Hydration & Electrolytes: Staying properly hydrated with electrolytes is crucial for muscle function and optimal workouts. [11:15] Avoid Empty Calories: Focus on nutrient-dense whole foods and avoid processed, sugary snacks that add calories without helping muscle growth. Awesome tips for anyone looking to build muscle before winter while staying lean! 💪🔥
Great info , as a biochemist and a past competitive bodybuilder ,, I have done this protocol and believe me it works , remember to achieve something you have never done ,, you have to do things you never did ! It is a sacrifice for sure , but it is very rewarding and heart healthy as well , hardly any insulin is spiked , so therefore more insulin sensitivity means less fat and more fat utilization and oxidation . Mind you something he didn’t cover is water ,, you must consume a lot of water for me I am 6’0 and 215 lbs that means about a gallon a day to keep hydrated and to maintain ECF and kidney function . Also incorporate sprints 2x/ week after weights this will kick start your metabolism and build muscle , and increase VO2 . Anyway I think I will do this starting tomorrow it’s been awhile . Happy getting lean
Some of your advice is just flat out wrong Mr. "biochemist and bodybuilder". And if you can do sprints after lifting you aren't working hard enough lol. How in the utter fawk does sprinting build muscle? LOL.........such a stupid statement. If anything, sprinting 2x a week for most average NATURAL trainees will impede their muscle gains. You sound like Lyle McDonald lol. The HIIT geek of the 90s! None of his advice was worth a sh#$ without using drugs.
@@DJAYY570my advice would be to ease in on your intake of carbs after this small dietary change I’d try to get most of my cards in from fruits / whole and progressively get the number back up That’s what i did to not have the weight bounce back right away ^^
@@marius3688 horrible, maybe associated with the fact that i work overnights so i barely get 4 hours of sleep a night But what i did is focus more on isolated movements during that small period
Another way to do it, is to do it a couple of times per week. I currently do it twice a week - Sundays being one of them. Will hit about 1000 total calories for today, and I feel fine. Tomorrow will be my normal diet and training day. Seems to work well and can be done for far longer. Of course results are not that quick, but it is another tool in the toolbox to make sure you have a decent chunk of a weekly caloric deficit to hit your fat loss goals.
Absolutely, I’ve done this for years , I was very fortunate to have done a lot of the right things from the get go 10 years ago , and at age 50 all these things become a no brainer … I’m lean , getting stronger and look and feel amazing ! Happy summer 👌
Finally sharing the honest way you are staying so lean. I really appreciate it. I am a PSMF fan. I alternate between low fat and keto diets and PSMF. I think the carbs help build muscle, for too long I was afraid of them. Skip the omega 6 vegetable oils and understand the randall cycle for best results. Really appreciate this video, thank you. I'm with others here who suggest a PSMF 2 or 3x / week, as Dr Karl Goldkamp does.
A video about losing fat on a vegetarian diet would be awesome. I have a hard time finding the right foods. Currently doing 100g pea/rice protein and a lentil/rice breakfast, then tempeh/seitan, sweet potato fries, and spinach and mushrooms at night. Seems to be slow progress though, maybe too much olive oil.
I've done protein sparring fasts as part of a big cut. But instead, for sanity, I do this 2x per week with 5 days at my normal defecit. Cut lasts 60-90 days with a moderate loss each week, then PSF during the last 2-3 weeks
That's a plan. My wife is going to be away for 10 days thus I can be as weird as I want eating-wise. Going to hit the market today and do a mass BBQ of Red Bird chicken, cop a few 20 oz packs of 90% grass fed/finished ground bison, a haul of kippered herring tins and away I go! Will also get tons of Omega 3s from all of this as well. Asparagii, broc, spinach,onions and garlic will accompany all this protein, with an avacado thrown into the mix every other day. Usually eat a lot of butternut squash, but will forego that for this experiment. Thanks, man!
@@JohanFitFoodie Oh I would never care what anyone thinks about ANYTHING. Although, happy wife happy life!!! This is just a cool little opportunity to eat whatever the hell I want!
Listening to Thomas for idk a decade now utilizing the information he provides has definitely worked for me. Most people do not have the will power or right frame of mind but for me when i hear the science behind how the body works it makes sense and motivates me.
He's not wrong. I did this starting March 17th. I lost 45.6 pounds since then. I didn't even work out once! I just started my workout program last week. It's not that hard. I felt incredible through this program. Now that I lost the weight I wanted and finally on my workout plan, I eat more fats and carbs. Trust people, it's worth it and not hard. The only difference with his plan is i only ate 50g of good carbs a day, mainly from vegetables or 647 bread that is filled with dietary fibers. I made sure I got atleast 150g of protein a day and stayed between 1200 to 1500 calories a day.
The more salient question is: Should you strive for 5 percent body fat? The answer is no. Yes, it may make you look shredded, but your health, testosterone levels, and performance suffer. For most men, to have an athletic attractive looking build, while maintaining health, testosterone and performance, 10 to 15 percent is ideal. Sure, that level of body fat won't get you on the cover of any magazine covers, but I guarantee you it is optimal if you want to balance your aesthetic goals with overall health and vitality.
Lol 10-15 is fat in the fitness world. I'd say it's 6% or less when the real issues arise. Especially if you're on TRT. With a good diet, training and possible hormone supplementation you could be quite healthy at 7-8% bodyfat
@@nikvanscoyk4427 If your diet or body fat percentageis so extreme that it necessitates hormone replacement, all for the purposes of achieving a certain look, then I would argue that your priorities are misplaced.
Agree. Most people don't need to have their body fat percentage that low, buy people can use the same method to get to that 15% or whatever their goal is.
Finally, it’s making a lot of sense. Not just doing a lot of survey crap that’s exactly the way you should lose weight. I swear the body builders did it throughout history pull down your fat then pull down your carbs. Good for you. If you will go one week on and one week off, how high do you go in your calories on your week off to get the 5% how many show us your macros on the week off if you’re low carbon and low fat on the on then how high do you go and do you go in on your week off?
How would you return to your regular diet after this protocol? Considering the slower metabolic rate
6 หลายเดือนก่อน +1
About the boosting affect on Erva-Mate: Theobromine, theophylline and caffeine are alkaloids from the methylxanthine family, one of the main constituent groups of tea leaves. Caffeine (1,3,7trimethylxanthine) is the most common of the three, being found mainly in teas, coffees, cocoa products and cola drinks.
Thomas, after the 10-14 days of PSMF, what do you recommend doing to increase your basic metabolic rate again? Do you recommend increasing the calories, while burning more calories (for example, returning to doing resistance training and cardio, or back to high-intensity cardio)?
Done keto,IF,carnivore on and off for 5 yrs. Settled on moderate protein and fat,low carbon,and eating twice a day.That suits me,rarely hungry,can workout and get a pump. Been doing this "diet" mentioned above by Thomas,and I tell you what I ve never been so dam hungry,and tired! Can't really figure it out,I'm surely conditioned to eating less,it Can't just be the lower fat amount can it?
Lyle McDonald wrote about this ages ago. Cardio is not needed nor recommended during the 2 - 4 weeks of using this protocol. Just lift near faliure low volume to retain muscle and let the energy deficit do it's thing.
Thanks for the info. I’m going on a cruise in 4 weeks and I’m trying to lose that last little bit of fat around my lower belly. This will be a good experiment to try. Wish me luck. 😀
Daily walking is the best fat loss hack there is. Especially when you spread the 10-20K steps over the whole entire day. Doing "walking snacks" is such an easy way to get a TON of steps, and you're never grinding. It also helps with digestion, keeps energy stable the whole day, etc..
Agreed. When i do 14000 steps just in morning, i have more inflammation in my body than when it is spread out over the day. I am living without a car overseas. I do a beach walk in morning. Walk to lunch and then walk to dinner and home. 14000 easy and my body feels great
I totally agreee. Walking at a moderate rate 15-16 minute mile just 2-3 days 10-15,000 steps on top of my regular exercise regimen. My stomach got flatter.
It works. I do it once or twice per year and it feels great to do it. But… 10-14 days will not be enough for most people. If I go from lets say 12% to 5% it takes me roughly 2 months, maybe a few days more than that. Very very low carb, low and healty fats and a minimum of 1gr per pound of body weight protein from animal sources. With that protocol I lose 1-2 pounds of fat per week and I feel great during the whole process.
Great way to get ready for an event. The mind is a powerful tool. You can also cycle this in a few times a week. Great information, as it is simply an option for people.
The one thing you ALWAYS forget to mention is that age is a big factor in how efficient you can be in getting drastic results from a certain weight loss method. It can be effective for most but a person in their 20's/30's is going to see a significant difference in results than say someone over the age of 55. You will see when you get older but only until that day comes will you truly understand that age matters no matter the shape you are in.
What's your point? If this is the best way to lose weight, it doesn't matter the age. If every diet has reduced effectiveness with age, the best is still the best.
I guess 55 is the key age. My husband is 52 about 10% body fat, so probably in 3 years, that won't be a possibility? I think age can be a factor, but it's not a guaranteed no.
The point is that as you age - I’m 66 - drastic measures place greater stress on your hormones, organs, etc. resulting in deterioration in health markers. Will this work for a 55 or 66 year old? Sure. But the impact on the body will be different than someone 30 or 40 years younger.
@@okronkagreed. I am almost 54 and fat loss is much different than 24. I struggle to lose weight: watch calories, high protein, minimise junk, lotsa veggies, lower fat intake, resistance exercise,some cardio keep physical. When I was younger I would eat 2 large bagels with chips for lunch and still lose weight. Now, I try to keep my eating "normal" so my eating pattern isn't too drastic.
Hi Thomas I do 130 g protein lowish fat and low carb sugar. I've been doing this since my bypass two years ago I'm 172 pounds off. Now I have a loaded smoothie for breakfast. I eat salad with lean chicken or fish 🐠. My main meal is two or three different veggies and a protein. I've shrunk from an American size 26 28 to a American size 4 or a 6 at most. I just love thisway of eating my inflammation levels ie CRP and ESR are zero practically my skin condition has improved greatly. I work out for two hours a day. I drink 32 Oz of green tea per day and 3 litres of water 💦 (1200 _ 1500 I didn't know the protocol I follow was a thi ng lol 😂 ❤❤❤ ur work
Please explain how this would work in practice given that most protein sources are still high fat. To use your example, to get 180g protein you need to eat 720g of ground lean beef [80% lean]. That comes in at 1,829 calories & 116.4g of fat. So it is only modestly a calorie deficit and nearly 6x above your recommended intake of 20g fat [source for this figures is Cronometer].
Just did another calculation - you got get your 180g protein from shrimp with hardly any fat [21g total fat]. But lean beef doesn't seem to work - 90% lean for 180g/protein = 79g fat
A couple of things I would add here, split your meals to 30 grams of protein per meal for easier digestion. More than 30-35 grams will sit in your stomach and gut for longer than optimal time. Also add 5 grams of fiber to every meal. There are several plant based foods that can give you about 5 grams fiber and 5 grams protein. This will help keep your gut healthy and help with constipation (PSMF causes constipation in may people). Last thing is ad a little fermentable food in in every day will also help.
Thanks for sharing this, Thomas. How would you recommend keeping off the weight you've lost? Or better question is what would be a good way to get back to your maintenance calories without ballooning back up in weight? Especially if you're only really trying to go from 25% to 12-15%.
This is my first time hearing about this protocol and I would like to give it a shot. I’m a 32 y.o woman and I would like to go from 30% bf down to 22-25%. I’ve already built a decent amount of muscle, it’s just the body fat that won’t seem to move. I think my biggest hangup when trying this will be meal structure and frequency.
1. eggs 2. dairy (cottage cheese, skyr/quark) 3. specific plant-based combinations, for example: rice + beans + peas have a good amino acid profil with good bioavailability
You don’t have to take creatine out to get ab veins. The water stored from creatine is within the muscle. You may actually see more veins because your muscles will be fuller from the extra water and push against the skin showing those veins once you’re lean enough.
but thomas, your skin seems very aged.. too much sunlight maybe. Or working yourself out to age super fast or uhmm.. but you give really good suggestions. Not sure if I should go that fast, my body would hate me for it.
Adding the fat is smart, everyone has heard of protein starvation. The only thing I would say with this is that it is temporary, as soon as you start eating normal you lose the shred, but for a short time it's worth it. I would also throw out you could do a water cut like bodybuilders do before a competition, but that is more like a 1 day show off shred.
Phenomenal video Thomas like always this video came out in perfect timing. I plan on following that plan to have vacation at the end of June in Mexico. Want to get that extra body fat out.
Hi Thomas, hey quick Question regarding this video, Really keen to go for a modified verson of this (i.e. 4 days on and 3 off, Off does not mean i eat what ever it just means bring back in the carbs and fats, clean diet 90/10 is my norm) the question is where do Protein shakes (No carb) fall into this and what about a granny smith apple with a smaller intake of protein, as a snack,... the reason i'm wanting to try it this way is i Crossfit alot, manage 10,000+ steps 4 times a week and i'm entering a national Weightlifting Comp and thinking of a natural body building comp too, i'm a 51 year old Male. love your stuff, thanks in advance Matt
I’ve done this several times and it works great. I have have a hard time going longer than 6-8 weeks though because only consuming super lean meat gets old pretty quickly.
Oh woah this is pretty great insight and no wonder when I did this (accidentally because I the way I planned my meals for convenience) and i lost 1.6kg and also dropped 1-2% body fat in a week, will continue to do this for the next 1-2weeks (because of my job health check I need to lost another 4-5kg and hopefully drop more body fat too!) weights are important and probably i’ll do them after i eat my protein (more strength to work) and do fasted cardio before weight training in a separate timing
Hello Thomas!! Thanks for your content/material What would you recommend for someone needing to lose 160 lbs /30% body fat as safely and quickly as possible Thanks 🙏
Hi Thomas thank you very much for everything you do 🙏🏻could you please explain a little bit more on this topic for people around 20-25 % and not necessarily 10 % . Thank you 😊 🙏🏻
Thank you for this information. I understand it now. Even as an IHP I don't understand everything. I love your videos and look forward to seeing them every day. Keep up the good work. G
This guy is crazy... This is extreme.... IM TOTALLY DOING IT!! See you in the lean.. Thanks for the video and info. Im two weeks in using my personal sauna and upping my exercise, and I am enjoying the feeling of healthier... keep hammering all.
This is the exact video I been wanting. You are one of the only few on TH-cam fitness channels that I take seriously cause I know your content is all science base and legit! Im houvering at 12-13 % rn and definitely see a big difference with definition. Just seems that last 5 % is gonna be hard. Do you think 8-9 percent is healthy? What percentage do you think is healthiest?
Find a lot of truths in this video Thomas. Thanks for sharing. I'm plant-based with fish I catch as my only animal protein. Insulin resistance history back in 2019 with A1c of 5.9. Did keto at first and it certainly helped, but think I lost weight so quick (around 200 down to 170 lb) and not attentive to protein so lost more muscle than I realized. People use to me looking stout (carried my weight well) made comments that I was getting too small. Anyhow, keto raised my LDL way too high and my A1C stagnated at 5.6. Did not like my fasting blood glucose above 100 either. Point... when I went low fat after 18 months keto, the fat loss was crazy because my body was use to burning fat and because whole food plant carbs are less energy dense I was in a caloric deficit. Leaned out so fast down below 10% while doing moderate strength training and a lot of surfing. But I've been oscillating between gaining 5-10 lb and losing that weight while staying between 162 and 172 lb. When I get above 170 I do this super low fat and within a few weeks I'm back down below 165. Also find that my fasting blood glucose and heart rate change significantly between these phases. At super low fat, by blood glucose drops in the 70s early morning and heart rate as low as 38. When I add in more unsaturated fats with nuts (my homemade walnut butter is hard to avoid), fasting glucose is around 94 and heart rate more like 48. And I gain a few lbs. Anyhow, just wanted to share that the low fat thing is a really nice knob to keep one in an ideal weight range. I'm in this phase now and will add more protein and back off on some of the more starchy carbs. Good thing is the garden is producing like crazy now, so lots of low carb veggies that need to be eaten. Love a huge plate of veggies with these summer Spanish mackerel we catch on demand.
Going off ketogenic diet as I only lost 32 pounds in a year. What a great teaching tool. Makes so much sense. Ketogenic diet lack of good carbohydrates..meaning vegetables.
I love challenges. I'm going to try it for 1 week first to see how I fair then I'll either continue till 14 days or do 1 week off and 1 week on. But I won't do more than 2 weeks total to start. Great video!!!!!
Thr only kind of fat I focus on shredding and keeping in check is visceral fat. The rest is purely aesthetic. It’s all about keeping my Perssonal Fat Threshold in check via shredding visceral fat vs getting to a ridiculous overall body fat % unless I was entering a bodybuilding competition. Anecdotally speaking with all things being equal including pre and post DEXXA analysis of my visceral fat, I find when I get down to 11.4 % body fat, I suffer low energy and brain fog, my junk food cravings go through the roof, the more restrictive I get, my sleep quality gets badly disrupted, my testerone level nose dives, and I generally feel ike a POC. When I sit berween 13-14% bodyfat, my visceral fat remains in the optimal range, I have far more energy,no more brain fog, and no other negative downstream erfecrs.
For ppl that do keto, like myself, simply drop your fat intake significantly. We tend to take in more fat for energy. Eat lean meats and up your protein. I may try this cycle for 2 weeks and see how lean I can get. Keto + PSMF + Fasting = 💪🏽 As always, great content!
What do you think about adding in heavier ankle weights or a weighted vest to a walk? Also, do you think it makes much of a difference to break through a bit of a plateau adding these things in if just walking doesn’t work as well anymore? I feel like I’m not burning as much fat through walking, so I’m thinking maybe I should do variation. I also think my metabolism has slowed down a bit through losing probably 10-15 pounds of fat. I would cycle the fat burning through good breaks of maintenance though.
I took dumbbells( up to five lbs) on a thirty minute walk and got most of my upper body sore. The vest and ankle weights are great. But plain walking is fine especially daily.
Excellent advice, but 5% BF is quite low for maintaining good health and hardly attainable for a lot of people. I tend to bounce from 8-12 between summer and winter and couldn't imagine being leaner unless I wanted to compete in a competition.
Curious about salt/sodium intake. Should you decrease while you doing PSMF? I’m doing now and using sea salt and hot sauce just to make the 900 lbs of chicken breast I eat in a day somewhat bearable.
Maybe I am misunderstanding, but if you are sparing as much lean muscle mass as possible with the PSMF protocol, shouldn't that also blunt metabolic drop? If metabolism is maintained by active tissue like muscle, I would think metabolic decline should be very mild if any.
How would you handle the potential side effects of constipation with a high protein diet? Are you prioritizing in someway, soluble, and insoluble, fiber with greens/berries and avocados?
What do you do after 10-14 days to maintain? Would you reverse diet and slowly add back in your carbs & fats? As I assume adding them all in again all at once will just store fat quickly and you're back to square one.
I’m not getting the numbers/macros to add up. When I plug in the meal plan, I am getting well over 2000 calories and carbs over 85 grams and fat over 135 grams. This is not the macros mentioned on the video. For me personally, to hit those macros mentioned it’s like 1250 calories for me. And 4 eggs, 2 chicken breasts very little butter and oil used, veggies, black coffee. Anything more than that and I’m blowing the numbers out.
Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
Lost 30 pounds in one month doing this! It’s easier to do with 4 or 5 people also doing it. Take turns coming up with meals
Are you natural, are you on trt
Are you natural, are you on trt
Asking you thomas
Hey Thomas, some of the questions here are really good. if you have time can you answer a few like after 2 weeks how do you come out of this calories wise? slowly increase calories? slowy increase cardio? whats the protocol? thx
Total 10-14 days or 1 week on, 1 week off for 4-6 weeks
Dite:
1. Protein: 1g per pound of ideal body weight
- Lean protein: lots of lean ground beef, lean chicken, fish, shrimp
2. Carbs: only greens: unlimited green veggie-towards the end of the day
3. Fat: minimal-20g-at the end of the day
4. Multivitamin
5. Liver
6. Reduce creatine to 3g (to reduce water retention)
7. Drink yerba mate tea before workout-helps fat loss
8. Drink green tea during and after workout-helps with muscle preservation & appetite suppression
9. No cheat meals, instead add a treat (100-150 cal) at the end of 3 days in a week
Workout:
1. Go for fasted walks
2. Do resistant training-critical
3. Cardo: very low intensity
4. Compartmentalize workout (separate resistance training from cardio)
5. Sacrifice VO2 max, and performance for body composition
Good summary
You’re a life saver!
Thanks! Is it even possible to stay below 20g of fat even just eating chicken breast and reaching your protein goal?? Or do you simply ignore the fat from the lean meats? Around how many calories?
Thx for this super helpful summary!🙏
@@chrisvione yes, you would exceed 20 grams if you eat over 650 grams of only white meat chicken breast with 3% inherent fat. I don’t believe this 20% is set in stone. I’m 230 lbs and would need to eat over 1000 grams of white meat chicken to reach my daily protein goal of 230 grams. With that, my total fat intake would be 30%. I’m ok with that because I’m still in a calorie deficit.
I’ve lost 80 pounds after watching you man. People saying it’s too challenging are right. It’s the most extraordinary thing I’ve ever done for myself. I thank myself when I look in the mirror. Here’s your thank you from me. It wasn’t only you but you played a pretty good part in getting me started and I really really appreciate you. I’ll also be trying create as I work to minimize this (relatively small amount of) loose skin to see all the benefits of my good diet and strength training
Man cannot remake himself without pain for he is both the marble and the sculptor.
@@JohnTCampbell1986 PURE GOLD.
Awesome bro🎉
Removing the creamer from my coffee is as much intensity as I can handle.
😂 I’ll get hardcore and eat a chicken nugget with no sauce. Jk, I’m currently dipping my chicken finger in a chocolate frosty like a savage
😂😂😂
😂😂😂
I can't even do that 😊
Good information. However, you should do another video explaining how to gradually go back to eating your normal maintenance diet and what you would expect your body to feel like and look like. Would you slowly start to lose vascularity and become a little more fluffy? Basically how long would your body stay at 5% before it was back to your starting point of 15 to 20%? Also how could you minimize fat gain when you rebound?
Very important point!
I was thinking the same thing!
Damn good question. Deserves 1K+ likes as well as his attn & answer (not a shortie one either.....) sometime soon.
Ditto.
Exactly I’d certainly give this ago if It was to accelerate fat loss in general then a bit like a mini cut.
I'm down 45 lbs and from 29% bf to 15% bf. Been doing PFMS for 5 months with 1 free meal every week
Aren't you worried that you're going to doom your metabolism to a lower level of calorie expectation?
@@stephenh.4476 I am not. I ordered Lyle McDonald rapid fat loss handbook and I'm following and it's working. He has you do the free meal to help combat that. He also has scheduled diet breaks for that as well. He is super science based.
@@stephenh.4476 I'm not. I got Lyle McDonalds book rapid fat loss handbook and I'm following it and it's working. His information is scientific based. He doesn't scheduled refeeds and doesn't breaks to help combat that issue
@@stephenh.4476Honestly, you can just increase calories a little and workout more, gradually. Just don’t cold-turkey
5 months is too long. Keep it short to shock the body or it will get used to the low caloric intake.
Here’s a breakdown:
[0:45] Caloric Surplus Timing: Thomas talks about how to time your caloric intake carefully, especially eating in a surplus around your workout to maximize muscle growth without adding fat.
[2:00] Protein Prioritization: He stresses consuming 1g of protein per pound of body weight daily to support muscle repair and growth.
[3:10] Carb Cycling: On training days, increase carbs to fuel workouts, but lower them on non-training days to avoid fat gain. This strategy is key for muscle gains while staying lean.
[4:25] Training to Failure: To ensure muscle growth, he recommends pushing yourself to failure in your workouts, particularly in compound movements to stimulate maximum hypertrophy.
[5:40] Time Under Tension: Slow down the eccentric phase of your lifts to keep your muscles working longer, helping you gain muscle efficiently without needing a huge calorie surplus.
[6:50] Less Cardio, More Sauna: Reduce cardio to avoid burning too many calories, and instead, use sauna sessions for recovery. Saunas boost heat shock proteins, which enhance muscle recovery.
[8:00] Progressive Overload: Continuously increasing the weight you lift over time is essential for growth. Always aim to lift a bit more each week to keep your muscles challenged.
[9:05] Optimize Sleep: Sleep is vital for recovery. Aim for 7-9 hours of high-quality sleep to allow your muscles to recover and grow after hard training sessions.
[10:20] Hydration & Electrolytes: Staying properly hydrated with electrolytes is crucial for muscle function and optimal workouts.
[11:15] Avoid Empty Calories: Focus on nutrient-dense whole foods and avoid processed, sugary snacks that add calories without helping muscle growth.
Awesome tips for anyone looking to build muscle before winter while staying lean! 💪🔥
Great info , as a biochemist and a past competitive bodybuilder ,, I have done this protocol and believe me it works , remember to achieve something you have never done ,, you have to do things you never did ! It is a sacrifice for sure , but it is very rewarding and heart healthy as well , hardly any insulin is spiked , so therefore more insulin sensitivity means less fat and more fat utilization and oxidation . Mind you something he didn’t cover is water ,, you must consume a lot of water for me I am 6’0 and 215 lbs that means about a gallon a day to keep hydrated and to maintain ECF and kidney function . Also incorporate sprints 2x/ week after weights this will kick start your metabolism and build muscle , and increase VO2 .
Anyway I think I will do this starting tomorrow it’s been awhile . Happy getting lean
Some of your advice is just flat out wrong Mr. "biochemist and bodybuilder". And if you can do sprints after lifting you aren't working hard enough lol. How in the utter fawk does sprinting build muscle? LOL.........such a stupid statement. If anything, sprinting 2x a week for most average NATURAL trainees will impede their muscle gains. You sound like Lyle McDonald lol. The HIIT geek of the 90s! None of his advice was worth a sh#$ without using drugs.
how would u come out of this after the 7-10 days? I fear putting it all back on, can u just go back to eating at maintenance?
@@DJAYY570my advice would be to ease in on your intake of carbs after this small dietary change
I’d try to get most of my cards in from fruits / whole and progressively get the number back up
That’s what i did to not have the weight bounce back right away ^^
@@AngeloSamaand how was your energy in the gym ?
@@marius3688 horrible, maybe associated with the fact that i work overnights so i barely get 4 hours of sleep a night
But what i did is focus more on isolated movements during that small period
Another way to do it, is to do it a couple of times per week. I currently do it twice a week - Sundays being one of them. Will hit about 1000 total calories for today, and I feel fine. Tomorrow will be my normal diet and training day. Seems to work well and can be done for far longer. Of course results are not that quick, but it is another tool in the toolbox to make sure you have a decent chunk of a weekly caloric deficit to hit your fat loss goals.
Great alternative, and keeps the metabolic fire stoked!
This sound so much better.
I like this
I think this is wise. It is conceptually similar to carb cycling.
Absolutely, I’ve done this for years , I was very fortunate to have done a lot of the right things from the get go 10 years ago , and at age 50 all these things become a no brainer … I’m lean , getting stronger and look and feel amazing ! Happy summer 👌
Finally sharing the honest way you are staying so lean. I really appreciate it. I am a PSMF fan. I alternate between low fat and keto diets and PSMF. I think the carbs help build muscle, for too long I was afraid of them. Skip the omega 6 vegetable oils and understand the randall cycle for best results. Really appreciate this video, thank you. I'm with others here who suggest a PSMF 2 or 3x / week, as Dr Karl Goldkamp does.
“Eat a dog turd.” 😂😂😂 I spat my tea out hearing that 😂😂😂
😂
Didn't work for Divine...
🤣👏🏻right!?
Been waiting all year for this one
Thanks!
Im 50 and got somewhat shredded over one month on proper ketogenic diet. Don’t confuse with the usual misnomer fat diet.
What is a good snack is zero sugar chobani yogurt with a scoop of protein powder.
A video about losing fat on a vegetarian diet would be awesome. I have a hard time finding the right foods. Currently doing 100g pea/rice protein and a lentil/rice breakfast, then tempeh/seitan, sweet potato fries, and spinach and mushrooms at night. Seems to be slow progress though, maybe too much olive oil.
Sounds like you need to add some beef
Sounds vegan, not vegetarian.
@@helenahandkart1857 You are correct, but I eat dairy and eggs too, I just haven't Incorporated them into my meal plan.
@@reynolds087 Good to hear. Depending on too few sources for protien day in day out, put one at risk of developing over exposure reactions.
I've done protein sparring fasts as part of a big cut. But instead, for sanity, I do this 2x per week with 5 days at my normal defecit.
Cut lasts 60-90 days with a moderate loss each week, then PSF during the last 2-3 weeks
That's a plan. My wife is going to be away for 10 days thus I can be as weird as I want eating-wise. Going to hit the market today and do a mass BBQ of Red Bird chicken, cop a few 20 oz packs of 90% grass fed/finished ground bison, a haul of kippered herring tins and away I go! Will also get tons of Omega 3s from all of this as well. Asparagii, broc, spinach,onions and garlic will accompany all this protein, with an avacado thrown into the mix every other day. Usually eat a lot of butternut squash, but will forego that for this experiment. Thanks, man!
Good luck 🔥 And don't let others' opinion of your diet stop you from reaching your goals 🙏😊💪
@@JohanFitFoodie Oh I would never care what anyone thinks about ANYTHING. Although, happy wife happy life!!! This is just a cool little opportunity to eat whatever the hell I want!
That not PSMF. PSMF is low fat protein sources with lots of low carb, high fiber vegetables.
@@deanpesci8484 great philosophy 🔥
Listening to Thomas for idk a decade now utilizing the information he provides has definitely worked for me. Most people do not have the will power or right frame of mind but for me when i hear the science behind how the body works it makes sense and motivates me.
He's not wrong. I did this starting March 17th. I lost 45.6 pounds since then. I didn't even work out once! I just started my workout program last week. It's not that hard. I felt incredible through this program. Now that I lost the weight I wanted and finally on my workout plan, I eat more fats and carbs. Trust people, it's worth it and not hard. The only difference with his plan is i only ate 50g of good carbs a day, mainly from vegetables or 647 bread that is filled with dietary fibers. I made sure I got atleast 150g of protein a day and stayed between 1200 to 1500 calories a day.
The more salient question is: Should you strive for 5 percent body fat? The answer is no. Yes, it may make you look shredded, but your health, testosterone levels, and performance suffer. For most men, to have an athletic attractive looking build, while maintaining health, testosterone and performance, 10 to 15 percent is ideal. Sure, that level of body fat won't get you on the cover of any magazine covers, but I guarantee you it is optimal if you want to balance your aesthetic goals with overall health and vitality.
Yes indeed.
Lol 10-15 is fat in the fitness world. I'd say it's 6% or less when the real issues arise. Especially if you're on TRT. With a good diet, training and possible hormone supplementation you could be quite healthy at 7-8% bodyfat
@@nikvanscoyk4427 If your diet or body fat percentageis so extreme that it necessitates hormone replacement, all for the purposes of achieving a certain look, then I would argue that your priorities are misplaced.
So stop at 10! Lol
Agree. Most people don't need to have their body fat percentage that low, buy people can use the same method to get to that 15% or whatever their goal is.
Finally, it’s making a lot of sense. Not just doing a lot of survey crap that’s exactly the way you should lose weight. I swear the body builders did it throughout history pull down your fat then pull down your carbs. Good for you. If you will go one week on and one week off, how high do you go in your calories on your week off to get the 5% how many show us your macros on the week off if you’re low carbon and low fat on the on then how high do you go and do you go in on your week off?
How would you return to your regular diet after this protocol? Considering the slower metabolic rate
About the boosting affect on Erva-Mate: Theobromine, theophylline and caffeine are alkaloids from the methylxanthine family, one of the main constituent groups of tea leaves. Caffeine (1,3,7trimethylxanthine) is the most common of the three, being found mainly in teas, coffees, cocoa products and cola drinks.
Thomas, after the 10-14 days of PSMF, what do you recommend doing to increase your basic metabolic rate again? Do you recommend increasing the calories, while burning more calories (for example, returning to doing resistance training and cardio, or back to high-intensity cardio)?
I believe he mentions being more active so that you can speed it back up
Done keto,IF,carnivore on and off for 5 yrs.
Settled on moderate protein and fat,low carbon,and eating twice a day.That suits me,rarely hungry,can workout and get a pump.
Been doing this "diet" mentioned above by Thomas,and I tell you what I ve never been so dam hungry,and tired!
Can't really figure it out,I'm surely conditioned to eating less,it Can't just be the lower fat amount can it?
Lyle McDonald wrote about this ages ago. Cardio is not needed nor recommended during the 2 - 4 weeks of using this protocol.
Just lift near faliure low volume to retain muscle and let the energy deficit do it's thing.
Cardio is for your heart bro
@@giblet6371 yes... So what. We are talking about a very specific situation here. I'm not suggesting you never do cardio... Bro
@@Joe_the_observer
Gotcha
Thanks for the info. I’m going on a cruise in 4 weeks and I’m trying to lose that last little bit of fat around my lower belly. This will be a good experiment to try. Wish me luck. 😀
Try the attack phase of the Dukan diet. Zero fat zero carbs and pure protein only. Drink 2/3 litres of water.
Did you pull the trigger?
Daily walking is the best fat loss hack there is. Especially when you spread the 10-20K steps over the whole entire day.
Doing "walking snacks" is such an easy way to get a TON of steps, and you're never grinding. It also helps with digestion, keeps energy stable the whole day, etc..
Definitely agree, getting a walking treadmill is great for making it productive as wall so you can work at the same time 😊🔥🚶♂️
Agreed. When i do 14000 steps just in morning, i have more inflammation in my body than when it is spread out over the day. I am living without a car overseas. I do a beach walk in morning. Walk to lunch and then walk to dinner and home. 14000 easy and my body feels great
I totally agreee. Walking at a moderate rate 15-16 minute mile just 2-3 days 10-15,000 steps on top of my regular exercise regimen. My stomach got flatter.
It works.
I do it once or twice per year and it feels great to do it.
But…
10-14 days will not be enough for most people.
If I go from lets say 12% to 5% it takes me roughly 2 months, maybe a few days more than that.
Very very low carb, low and healty fats and a minimum of 1gr per pound of body weight protein from animal sources.
With that protocol I lose 1-2 pounds of fat per week and I feel great during the whole process.
Bro you know we all love you and will always do what you say. We trust you! Always been with you and always will be!
Best video ever!!! 🎉 thank you Thomas, exactly what I needed.
Google Lyle McDonald- psmf he’s the the rapid fast loss diet -works like a charm if you follow it
Hey Tom, what would you recommend when coming out of a PSMF? How to up the calories, fats, carbs to stay between say 6 and 8% the next month?
Hi Thomas can you do an example of what a typical day looks like doing this showing the meals and training?
You said at the end of the video that you would possibly go on PSMF one week on and one week off. What does your off week look like?
Great way to get ready for an event. The mind is a powerful tool. You can also cycle this in a few times a week. Great information, as it is simply an option for people.
Can you give examples of what you eat throughout the day while on this diet please?
The one thing you ALWAYS forget to mention is that age is a big factor in how efficient you can be in getting drastic results from a certain weight loss method. It can be effective for most but a person in their 20's/30's is going to see a significant difference in results than say someone over the age of 55. You will see when you get older but only until that day comes will you truly understand that age matters no matter the shape you are in.
What's your point? If this is the best way to lose weight, it doesn't matter the age. If every diet has reduced effectiveness with age, the best is still the best.
I guess 55 is the key age. My husband is 52 about 10% body fat, so probably in 3 years, that won't be a possibility? I think age can be a factor, but it's not a guaranteed no.
The point is that as you age - I’m 66 - drastic measures place greater stress on your hormones, organs, etc. resulting in deterioration in health markers. Will this work for a 55 or 66 year old? Sure. But the impact on the body will be different than someone 30 or 40 years younger.
Isn’t he like 46 or something
@@okronkagreed. I am almost 54 and fat loss is much different than 24. I struggle to lose weight: watch calories, high protein, minimise junk, lotsa veggies, lower fat intake, resistance exercise,some cardio keep physical. When I was younger I would eat 2 large bagels with chips for lunch and still lose weight. Now, I try to keep my eating "normal" so my eating pattern isn't too drastic.
Hi Thomas I do 130 g protein lowish fat and low carb sugar. I've been doing this since my bypass two years ago I'm 172 pounds off. Now I have a loaded smoothie for breakfast. I eat salad with lean chicken or fish 🐠. My main meal is two or three different veggies and a protein. I've shrunk from an American size 26 28 to a American size 4 or a 6 at most. I just love thisway of eating my inflammation levels ie CRP and ESR are zero practically my skin condition has improved greatly. I work out for two hours a day. I drink 32 Oz of green tea per day and 3 litres of water 💦 (1200 _ 1500
I didn't know the protocol I follow was a thi ng lol 😂 ❤❤❤ ur work
It does work👍, I have don this program about 12 years ago for 3 weeks, I was very low on body fat at the end. I was having veins in my abs.
Please explain how this would work in practice given that most protein sources are still high fat. To use your example, to get 180g protein you need to eat 720g of ground lean beef [80% lean]. That comes in at 1,829 calories & 116.4g of fat. So it is only modestly a calorie deficit and nearly 6x above your recommended intake of 20g fat [source for this figures is Cronometer].
Just did another calculation - you got get your 180g protein from shrimp with hardly any fat [21g total fat]. But lean beef doesn't seem to work - 90% lean for 180g/protein = 79g fat
He said 96% lean beef... idk if my local store ever has that
A couple of things I would add here, split your meals to 30 grams of protein per meal for easier digestion. More than 30-35 grams will sit in your stomach and gut for longer than optimal time. Also add 5 grams of fiber to every meal. There are several plant based foods that can give you about 5 grams fiber and 5 grams protein. This will help keep your gut healthy and help with constipation (PSMF causes constipation in may people). Last thing is ad a little fermentable food in in every day will also help.
Thanks for sharing this, Thomas. How would you recommend keeping off the weight you've lost? Or better question is what would be a good way to get back to your maintenance calories without ballooning back up in weight? Especially if you're only really trying to go from 25% to 12-15%.
This is my first time hearing about this protocol and I would like to give it a shot. I’m a 32 y.o woman and I would like to go from 30% bf down to 22-25%. I’ve already built a decent amount of muscle, it’s just the body fat that won’t seem to move. I think my biggest hangup when trying this will be meal structure and frequency.
is your 180 grams before or after cooked? Yerba mate has a triple cocktail of stimulants Caffeine Theobromine and Theophylline.
Thanks for all the knowledge!
I was 400lbs and I’m down 60lbs in the last 6 months.
I'd love to know if you were obease again. With everything you know now, how would you tackle fat loss, fast/sloe/keto/Mediterranean/cardio/weights??
For vegetarians what source of protein would you recommend? Eggs or soy or a combination?
1. eggs
2. dairy (cottage cheese, skyr/quark)
3. specific plant-based combinations, for example: rice + beans + peas have a good amino acid profil with good bioavailability
@@gaxxx2209 Thanks for taking the time to recommend all that!
This is the same as the Dukan Diet. Pure protein only and zero fat, zero carbs. You’re mainly shedding water weight making you look leaner.
You don’t have to take creatine out to get ab veins. The water stored from creatine is within the muscle. You may actually see more veins because your muscles will be fuller from the extra water and push against the skin showing those veins once you’re lean enough.
Thomas u are my daily reminder to maintain myself.. when you upload a video while its playing I do a quick exercise session for how long the video is
but thomas, your skin seems very aged.. too much sunlight maybe. Or working yourself out to age super fast or uhmm.. but you give really good suggestions. Not sure if I should go that fast, my body would hate me for it.
Adding the fat is smart, everyone has heard of protein starvation. The only thing I would say with this is that it is temporary, as soon as you start eating normal you lose the shred, but for a short time it's worth it. I would also throw out you could do a water cut like bodybuilders do before a competition, but that is more like a 1 day show off shred.
This was one of the best video's. Thank you ,now to try it out and put it to the test. Oh , what about loose skin if one is really over weight ?
Much obliged Thomas! I didn't know about this diet. Much love
Phenomenal video Thomas like always this video came out in perfect timing. I plan on following that plan to have vacation at the end of June in Mexico. Want to get that extra body fat out.
Hi Thomas, hey quick Question regarding this video, Really keen to go for a modified verson of this (i.e. 4 days on and 3 off, Off does not mean i eat what ever it just means bring back in the carbs and fats, clean diet 90/10 is my norm) the question is where do Protein shakes (No carb) fall into this and what about a granny smith apple with a smaller intake of protein, as a snack,... the reason i'm wanting to try it this way is i Crossfit alot, manage 10,000+ steps 4 times a week and i'm entering a national Weightlifting Comp and thinking of a natural body building comp too, i'm a 51 year old Male. love your stuff, thanks in advance Matt
Thanks Thomas, one of your more useful videos IMO, I hope you don't mind me saying. Cheers. :)
Definitely enjoyed this one and your take on it Thomas!
I’ve done this several times and it works great. I have have a hard time going longer than 6-8 weeks though because only consuming super lean meat gets old pretty quickly.
I'm sorry to hear you get this much hate? I almost only see positive comments. You are very talented and inspiring.
What your week out means? What you eat when you say week in and week out.? Love from Sweden!
Ok. I'm on board for trying this. I'll put in the work. But! How do you suggest we exit the diet?
So what do I do? Eat chicken veggies, lean ground beef and veggies and drink protein? I need more structure but I thank you for the advice
Oh woah this is pretty great insight and no wonder when I did this (accidentally because I the way I planned my meals for convenience) and i lost 1.6kg and also dropped 1-2% body fat in a week, will continue to do this for the next 1-2weeks (because of my job health check I need to lost another 4-5kg and hopefully drop more body fat too!) weights are important and probably i’ll do them after i eat my protein (more strength to work) and do fasted cardio before weight training in a separate timing
Hello Thomas!!
Thanks for your content/material
What would you recommend for someone needing to lose 160 lbs /30% body fat as safely and quickly as possible
Thanks 🙏
Hi Thomas thank you very much for everything you do 🙏🏻could you please explain a little bit more on this topic for people around 20-25 % and not necessarily 10 % . Thank you 😊 🙏🏻
Would you drop carbs like lentils during this period? 100g is about 61g C, 1g F & 26 P.
This is very easy for me to do. I’m a mechanism. Once I set my mind into motion there’s no stopping me.
What happens after when reintroducing calories back to baseline?
Thank you for this information. I understand it now. Even as an IHP I don't understand everything. I love your videos and look forward to seeing them every day. Keep up the good work. G
This guy is crazy... This is extreme.... IM TOTALLY DOING IT!! See you in the lean.. Thanks for the video and info. Im two weeks in using my personal sauna and upping my exercise, and I am enjoying the feeling of healthier... keep hammering all.
This is the exact video I been wanting. You are one of the only few on TH-cam fitness channels that I take seriously cause I know your content is all science base and legit! Im houvering at 12-13 % rn and definitely see a big difference with definition. Just seems that last 5 % is gonna be hard. Do you think 8-9 percent is healthy? What percentage do you think is healthiest?
How do you deal with the constipation that comes with that type of diet?
I feel like I'm trying to crap a pine cone backwards! 😬
Drink a lot of water and include veggies with lots of fibre
Find a lot of truths in this video Thomas. Thanks for sharing.
I'm plant-based with fish I catch as my only animal protein. Insulin resistance history back in 2019 with A1c of 5.9. Did keto at first and it certainly helped, but think I lost weight so quick (around 200 down to 170 lb) and not attentive to protein so lost more muscle than I realized. People use to me looking stout (carried my weight well) made comments that I was getting too small. Anyhow, keto raised my LDL way too high and my A1C stagnated at 5.6. Did not like my fasting blood glucose above 100 either.
Point... when I went low fat after 18 months keto, the fat loss was crazy because my body was use to burning fat and because whole food plant carbs are less energy dense I was in a caloric deficit. Leaned out so fast down below 10% while doing moderate strength training and a lot of surfing. But I've been oscillating between gaining 5-10 lb and losing that weight while staying between 162 and 172 lb. When I get above 170 I do this super low fat and within a few weeks I'm back down below 165. Also find that my fasting blood glucose and heart rate change significantly between these phases. At super low fat, by blood glucose drops in the 70s early morning and heart rate as low as 38. When I add in more unsaturated fats with nuts (my homemade walnut butter is hard to avoid), fasting glucose is around 94 and heart rate more like 48. And I gain a few lbs. Anyhow, just wanted to share that the low fat thing is a really nice knob to keep one in an ideal weight range. I'm in this phase now and will add more protein and back off on some of the more starchy carbs. Good thing is the garden is producing like crazy now, so lots of low carb veggies that need to be eaten. Love a huge plate of veggies with these summer Spanish mackerel we catch on demand.
Going off ketogenic diet as I only lost 32 pounds in a year. What a great teaching tool. Makes so much sense. Ketogenic diet lack of good carbohydrates..meaning vegetables.
260lbs 6’1 trying to get down to 10%. A lot harder than it looks at least for me. Trying this out 💪🏻
I love challenges. I'm going to try it for 1 week first to see how I fair then I'll either continue till 14 days or do 1 week off and 1 week on. But I won't do more than 2 weeks total to start. Great video!!!!!
On your week off how do you eat? I’m not saying unhealthy either I know better. Protein carb fat ratio is what I’m asking for week off. Thank you! 🙏🏼
Thr only kind of fat I focus on shredding and keeping in check is visceral fat. The rest is purely aesthetic. It’s all about keeping my Perssonal Fat Threshold in check via shredding visceral fat vs getting to a ridiculous overall body fat % unless I was entering a bodybuilding competition. Anecdotally speaking with all things being equal including pre and post DEXXA analysis of my visceral fat, I find when I get down to 11.4 % body fat, I suffer low energy and brain fog, my junk food cravings go through the roof, the more restrictive I get, my sleep quality gets badly disrupted, my testerone level nose dives, and I generally feel ike a POC. When I sit berween 13-14% bodyfat, my visceral fat remains in the optimal range, I have far more energy,no more brain fog, and no other negative downstream erfecrs.
For ppl that do keto, like myself, simply drop your fat intake significantly. We tend to take in more fat for energy. Eat lean meats and up your protein. I may try this cycle for 2 weeks and see how lean I can get. Keto + PSMF + Fasting = 💪🏽 As always, great content!
Any thoughts on protein supplements? Is pure unflavored whey powder ok?
What do you think about adding in heavier ankle weights or a weighted vest to a walk? Also, do you think it makes much of a difference to break through a bit of a plateau adding these things in if just walking doesn’t work as well anymore? I feel like I’m not burning as much fat through walking, so I’m thinking maybe I should do variation. I also think my metabolism has slowed down a bit through losing probably 10-15 pounds of fat. I would cycle the fat burning through good breaks of maintenance though.
I took dumbbells( up to five lbs) on a thirty minute walk and got most of my upper body sore. The vest and ankle weights are great. But plain walking is fine especially daily.
Can women with high body % fat do this?
Thanks! Is this low of fat ok for women in this short term window?
Excellent advice, but 5% BF is quite low for maintaining good health and hardly attainable for a lot of people. I tend to bounce from 8-12 between summer and winter and couldn't imagine being leaner unless I wanted to compete in a competition.
I agree, sometimes you have to push to the limit, stay strong 💪🏼👊🏻.
What should we do when coming out of this meal plan
how to go back to normal meal to prevent weight gain
What time would be your last meal of the day? If you were hungry would you eat lean ground beef at 9 o’clock at night?
Curious about salt/sodium intake. Should you decrease while you doing PSMF? I’m doing now and using sea salt and hot sauce just to make the 900 lbs of chicken breast I eat in a day somewhat bearable.
Lyle McDonald- PSMF been around for years ! Rapid fat loss handbook ! Yes it works but be careful - not to run long
Any electrolyte powders during this time you’d recommend? I’m taking lmnt packets, but the potassium is on the low side
This is dope! Im on it. Mindset is everything. Tryna make my wife forget what she was thinking about when i take my shirt off. FR!
Maybe I am misunderstanding, but if you are sparing as much lean muscle mass as possible with the PSMF protocol, shouldn't that also blunt metabolic drop? If metabolism is maintained by active tissue like muscle, I would think metabolic decline should be very mild if any.
Been here for years, it's a perfect video
Do you then transition back to eating at maintenance? Does the weight just come right back?
How would you handle the potential side effects of constipation with a high protein diet? Are you prioritizing in someway, soluble, and insoluble, fiber with greens/berries and avocados?
What do you do after 10-14 days to maintain? Would you reverse diet and slowly add back in your carbs & fats? As I assume adding them all in again all at once will just store fat quickly and you're back to square one.
I’m not getting the numbers/macros to add up. When I plug in the meal plan, I am getting well over 2000 calories and carbs over 85 grams and fat over 135 grams. This is not the macros mentioned on the video. For me personally, to hit those macros mentioned it’s like 1250 calories for me. And 4 eggs, 2 chicken breasts very little butter and oil used, veggies, black coffee. Anything more than that and I’m blowing the numbers out.
So which Yerba mate tea just regular non flavored right? And green tea does it matter the brand ?