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
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
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.
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)?
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.
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!
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. 😀
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 👌
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%.
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.
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.
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
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!!!!!
Do you stay at 5% your always super lean, the in body scan and my Calipers both say I'm around 8% and I still can't kick the lower belly and love handles lol
How do u have only eat 20g of fat a day if u are eating mostly ground beef. I feel like even if it’s extra lean you’re still eating at least 40-50g minimum
1lb of lean ground beef has about 30g of fat and that only gets you to about 100g of protein. So for 180g of protein you’re around 50g fat. What he is saying is just absolutely not possible. I don’t doubt that it does work though as that still only puts you around 1200 calories for the day but his numbers are off.
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 🙏
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.
My cousin is ripped and he got there by only eating protein, mostly eggs...nothing else. I think he had a list of nutrition supplements he was taking too. But I agree, it works! You just have to consume a lot of protein and exercise. I think a lot of the celebs do this as well.
You get to 5% body fat with this. But what’s your percentage when starting? You can bet someone will try this starting at 30+% body fat and blame the method because they will exhaust pretty fast
@@idlepro Kurt Marnul his first trainer stated he injected him with steroids at age 15 with his first cycle. Source 5:47 of the 2nd interview of Kurt Marnul
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.
I got pancreatitis from cutting and eating healthy and then having a HUGE cheat meal. Too much shock to the system. My body hated the huge influx of crap.
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.
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.
Be cautious guys and if you're starting to feel ill or faint, eat some carbs. PSMF studies, especially the two linked in the description, are usually performed on EXTREMELY OBESE subjects. If you're hovering between 15-17% bodyfat, approach this more cautiously. Maybe taper or start fats at around 40-50g/day and slowly go down if necessary.
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.
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
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?
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.
Brother you make me laugh. A dog turd!! I love it. I’m totally going to try this. I’d say right now I am maybe 12-15%. I will be 51 in August. I race motor-cross as a hobby not a career. So I’ve got to be lean. Can’t be all muscled up. Much muscle takes much oxygen!! I have a freezer full of venison. Last year I got to around 5-to 8% just by training and cutting out my sugars. 5’-10” @145. But I lacked in recovery between my races. Definitely going to try the lean beef(venison) I’m going to see how my body responds. Last year by cutting out my sugars , it melted off. Thanks. Luke 9:62
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.
What percent lean ground beef? Even at 93% lean, 1lb is 32grams of fat....
3 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.
Well damn I naturally been doing this all my life😂 I guess that’s why I’m always shredded and when I gain weight I never put on fat, it’s just all muscle.
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
So after two weeks of this type of high protein/low fat and carb routine, what would you return to for macros to avoid regaining fat? Will this would work for going to 23% to 12% BF?
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!
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
Not currently working out other than running around my toddler and walking the dogs since im also in an accelerated bachelors degree nursing program but I kinda want to try this!! Any thoughts on if this would still be alright if I dont have a strict exercise routine right now? Of course I don’t expect the 5% body fat however anything to help me shred some of the 15lb extra I’ve been trying to lose
I'm around 16-18% BF and aiming to get to 12-15%...does this system can help me too in that configuration? Is it better to make it 10 days in a row or 1 week on/off for 6 weeks?
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 😊 🙏🏻
This isn't extreme at all.....just keep carbless-fatty-steaks at once per week & eat lean proteins with low carbs (Less than 50 net carbs) the other six days. Protein shake here & there. Just use common sense (Unless your addicted to processed foods.....& don't understand the difference) 😢
@@dazzaskillz9278Yes, also creatine might affect your mental capacity due to all the water from your brain filling up and causing swelling which sometimes might cause for the water to get out of your ears. See, I too can make shit up
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.
What is a good snack is zero sugar chobani yogurt with a scoop of protein powder.
Can women with high body % fat do this?
So how much protein should you be eating whilst doing PSMF and how much of a calorie deficit should you be in?
What chemistry have you used and for how long? Thank you
Ive lost 14 lbs. Fasting 14 dayz 》136 lbs., which onlay bought my BMI 》 *21%*
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 😊
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.
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.
“Eat a dog turd.” 😂😂😂 I spat my tea out hearing that 😂😂😂
😂
Didn't work for Divine...
🤣👏🏻right!?
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.
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
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.
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
5%…just trying to get to 10% over here.
then do this until you get to 10 percent ya genius lol
Same. Lol.
Shit id be happy at 15%
5% is wild. I got to 8% and looked/felt rough except in the bedroom 😂
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?
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.
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 🔥
How would you return to your regular diet after this protocol? Considering the slower metabolic rate
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?
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 👌
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%.
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.
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?
Thanks Thomas, one of your more useful videos IMO, I hope you don't mind me saying. Cheers. :)
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
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.
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
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!!!!!
I'm not eating a dog turd Thomas 🤣
What happens after when reintroducing calories back to baseline?
Do you stay at 5% your always super lean, the in body scan and my Calipers both say I'm around 8% and I still can't kick the lower belly and love handles lol
How do u have only eat 20g of fat a day if u are eating mostly ground beef. I feel like even if it’s extra lean you’re still eating at least 40-50g minimum
Haha, right!
1lb of lean ground beef has about 30g of fat and that only gets you to about 100g of protein. So for 180g of protein you’re around 50g fat. What he is saying is just absolutely not possible. I don’t doubt that it does work though as that still only puts you around 1200 calories for the day but his numbers are off.
is your 180 grams before or after cooked? Yerba mate has a triple cocktail of stimulants Caffeine Theobromine and Theophylline.
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 🙏
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
Been waiting all year for this one
Im 50 and got somewhat shredded over one month on proper ketogenic diet. Don’t confuse with the usual misnomer fat diet.
Maria emmerich is a big advocate for PSMF and has a lot of yummy recipes on her channel
I'm sorry to hear you get this much hate? I almost only see positive comments. You are very talented and inspiring.
My cousin is ripped and he got there by only eating protein, mostly eggs...nothing else. I think he had a list of nutrition supplements he was taking too. But I agree, it works! You just have to consume a lot of protein and exercise. I think a lot of the celebs do this as well.
Try eating just a plate of those egg whites. Welcome to my world.
Sadly he joked "you're gonna eat a dog turd" so some people will and others will be so mad he "recommended" it
You get to 5% body fat with this. But what’s your percentage when starting? You can bet someone will try this starting at 30+% body fat and blame the method because they will exhaust pretty fast
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
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.
Basically what every bodybuilder has done pre-competition since Arnie...
Yea Arny has been doing steroids since age 15...
@@SweepTheLeg2023thought it was 19
@@idlepro Kurt Marnul his first trainer stated he injected him with steroids at age 15 with his first cycle. Source 5:47 of the 2nd interview of Kurt Marnul
@@misanthrope_01 ❤ *Claiming 5% bodyfat is attainable or even sustainable without the use of drugs is lunacy and very misleading.*
@@SweepTheLeg2023It is very attainable for people with very strict discipline.
Which excludes 99% of the population
10:35 how much fat does eating the dog turd burn? I'll start stocking up :)
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.
What your week out means? What you eat when you say week in and week out.? Love from Sweden!
Olympia Bodybuilders get down to 4-5%. Who are you kidding lol. Lucky to get to 8%. Be more realistic with your audience
I got pancreatitis from cutting and eating healthy and then having a HUGE cheat meal. Too much shock to the system. My body hated the huge influx of crap.
Thanks for sharing
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.
Okay. This video has got my attention
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.
My woman does PSMF every month, its he'll I dont recommend at all!
Be cautious guys and if you're starting to feel ill or faint, eat some carbs. PSMF studies, especially the two linked in the description, are usually performed on EXTREMELY OBESE subjects. If you're hovering between 15-17% bodyfat, approach this more cautiously. Maybe taper or start fats at around 40-50g/day and slowly go down if necessary.
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.
He sure looks bigger than 180-183 pounds!
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.
Dog turd...I'll try it! LOL! Great vid!
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
He said 96% lean beef... idk if my local store ever has that
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?
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.
I know why you've been so funny you've been hanging out with Mr Mike Dr Mike is hilarious you'll be talking like a potty mouth next LOL!
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! 🙏🏼
Brother you make me laugh. A dog turd!! I love it. I’m totally going to try this. I’d say right now I am maybe 12-15%. I will be 51 in August. I race motor-cross as a hobby not a career. So I’ve got to be lean. Can’t be all muscled up. Much muscle takes much oxygen!!
I have a freezer full of venison. Last year I got to around 5-to 8% just by training and cutting out my sugars. 5’-10” @145. But I lacked in recovery between my races. Definitely going to try the lean beef(venison)
I’m going to see how my body responds. Last year by cutting out my sugars , it melted off. Thanks. Luke 9:62
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.
I'd rather have turkey or skinless chicken than lean minced beef.
What percent lean ground beef? Even at 93% lean, 1lb is 32grams of fat....
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.
I’ll Give it a shot. This is gonna suck. Embrace the suck. Comfort kills.
Well damn I naturally been doing this all my life😂 I guess that’s why I’m always shredded and when I gain weight I never put on fat, it’s just all muscle.
So caloric intake for the day is anywhere between 800-1000 calories?
Average male weight is 198. There are 4 calories per gram of protein. 198*4= 792 so ~800. Add in 200 calories for fats. So yea 800-1000 you’re right
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
5% lol cool story bro
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??
So after two weeks of this type of high protein/low fat and carb routine, what would you return to for macros to avoid regaining fat? Will this would work for going to 23% to 12% BF?
Ok. I'm on board for trying this. I'll put in the work. But! How do you suggest we exit the diet?
You mention alulose but what I read on the Create package says sugar? Can you explain this
Aren’t you constipated during this period?
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 about impaired hormone secretion on such a low fat diet?
Everyone knows 5% isnt sustainable so once your are they how you planning to stay a 5% for the summer month's?
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 dope! Im on it. Mindset is everything. Tryna make my wife forget what she was thinking about when i take my shirt off. FR!
Simply say it is a carnivore diet and provide the minimum required fat intake to stay healthy
@@misanthrope_01 yes it is when u stop carbs and eat only meat
You’re allowed vegetables
Brother, this is pretty much carnivore diet but minus the fat lol
Carnivore doesn't have vegetables
Not currently working out other than running around my toddler and walking the dogs since im also in an accelerated bachelors degree nursing program but I kinda want to try this!! Any thoughts on if this would still be alright if I dont have a strict exercise routine right now? Of course I don’t expect the 5% body fat however anything to help me shred some of the 15lb extra I’ve been trying to lose
I'm around 16-18% BF and aiming to get to 12-15%...does this system can help me too in that configuration? Is it better to make it 10 days in a row or 1 week on/off for 6 weeks?
Would this same approach be advised for going from 17% to 10-12%?
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 😊 🙏🏻
Awesome information, super dense! Thanks 👍😎
Thanks!
This isn't extreme at all.....just keep carbless-fatty-steaks at once per week & eat lean proteins with low carbs (Less than 50 net carbs) the other six days. Protein shake here & there.
Just use common sense (Unless your addicted to processed foods.....& don't understand the difference) 😢
I’m going to give this a try!
You are dropping creatine for the wrong reasons. Creatine stores water inside the muscle cells not subcutaneously
creatine stores water everywhere and gives ya higher blood pressure
@@dazzaskillz9278 well, no. I dont see any of those effects in my body. My muscles look full and that’s it
@@dazzaskillz9278Yes, also creatine might affect your mental capacity due to all the water from your brain filling up and causing swelling which sometimes might cause for the water to get out of your ears. See, I too can make shit up
@@dazzaskillz9278according to what research?
Creatine bloats like crazy.......No Thanks!
Do you then transition back to eating at maintenance? Does the weight just come right back?