PSA to people that seeing your abs does NOT always mean you’ll look better - I went down to low levels of body fat and looked like an emaciated twig. Very important to have a good bit of mass under there first, as Joe does (to say the least).
Agreed but I'd say it really depends on the person. I was skinny fat and cut to around 10 percent body fat, looked like a twig, but was able to do a proper multi month lean/slow bulk that felt amazing and allowed me to gain and still have semi visible abs by the end of it.
@@tylerriggs95 it's entirely dependent on the individual. Some people have an incredibly difficult time losing large quantities of fat and to expect a skinny fat person to pack on more fat can be a terrible idea.
It is a blessing to watch Joe's videos for free. Ultra high quality content + scientific explanation + impeccable humor. Absolute chad. Joe Delaney is my hero!!
Really really good video. Haven’t seen any videos covering this on TH-cam yet and feels rare to see someone cover new ground with fitness content in such a high quality, helpful way
Good video - I'm an ectomorph who is in decent shape but I'm at about 20% body fat - I've always had a pretty flat stomach but never have had visible abs...I've begun a 3 month calorie redux/cardio transformation to get shredded...the hardest part aside from getting used to feeling a bit hungry on a regular basis is simply having the patience to do it...being lean and shredded is not an easy thing to do and if it was, it would not be as sought after as it is... Having visible abs, unless you are the genetic elite is something that is simply unattainable to most people, it seems...everyone *wants* to be ripped but most people simply don't have the motivational energy to actually get that way - especially when it comes to food - the easy part is going to the gym - the hard part is pushing ourselves away from the table.
Same mate I'm on 13-14% bodyfat atm, that's my first cut in my life. Down from 25-30% Aiming for 1800-2000 calories per day deficit of 300-600 calories of a deficit. My abs came through after 3 weeks of cutting _counting calories and putting sum more effort in my workout and putting sum more cardio in my week. It is always just about the diet Ate 3000cal today its just too easy to eat shitty if u have a sweet tooth. But sumtimes u just need these days. Track your macros. Probably even the calories u burning- if u burn a lot in a day ( working out 2x a day + working 8h) calorie deficit is a must
Whats the easiest way to chech my body fat? Im 16, 5,5 and 145. I was chubby before this summer but slimmed down a lot. When i take off my shirt though i still have fat instead of muscle. I want to get rid of the body fat and get lean. Im putting in the work and waiting for results.
@@marco7838 Well, if you're maintaining a level of body fat where you can't see them you will not see them no matter how much you go for at maintenance. Once you have a physique at a level of fat you're comfortable with you can start going on maintenance though. You might see small improvements if you're on maintenance and keep working abs a lot, but it'll be negligible. They're among the easiest muscles to develop the shape for, it's just that the fat is often in the way.
@@IsolationVibes There's no truly accurate way to check. Generally you should compare your energy levels and your satisfaction with your physique. If you're satisfied but have too little energy, you need more fat and come to terms with the compromise you'll get. If you feel good but want more, lose more fat; just don't do too much of it in a short time. If you feel horrible but still aren't in the shape you want, you probably have body dysmorphia and should meditate about your self image or check a therapist if it does not work. If you have good levels of energy and are satisfied with yourself, that's amazing! Just keep it up!
The funny part about glycogen is people don’t realize how much you actually hold (plus water) I’m ~260lb and when I carb deplete for a week I can drop down to 245. On the opposite end of the spectrum, I have gone from a carb deplete to a 4 day vacation with no restrictions and put on 24lbs. My body has a crazy ability to store water/glycogen
that huge gain/drop in weight from just glycogen and water, does it look you're gaining/losing fat or is it just that your muscles look more or less full?
I wish you could get abs this easy. I was trying for years to finally realize my diet wasn't really good. Sometimes you just need someone to tell you what you should eat and how much. I got myself meal plan from Next Level Diet and finally after couple of years of working out I got to see a glimse of a six pack.
The truth really is genetics, and calorie deficit. You can eat like shit honestly and still burn fat. Not everyone has the genetics for defined abs, but I would suggest working on your stability (yoga) and then calisthenics. This will stretch and tone you body, allowing for more core strength and targeted exercise that won’t damage too much, and will ultimately benefit you. Everydya you need to do heavy lifting, especially deadliftng, and calisthenics, which take some Time but it gets fun after your first week. calorie counting for deficit is the way to burn fat, it’s the only way. so here’s your process. 1. Start counting your calories, you need to burn more than you eat. the harder you workout the less you’ll want to eat, active body keeps the mind distracted 2. Stability exercise and stretching for tone, I suggest yoga. Yoga is not as hard as people think, and it’s very energizing and healthy. After about 4 weeks you’ll see immense improvement in your stability and posture and health overall, it also helps you with your form so you don’t hurt yourself when lifting or waste it by fucking up your form. Just look up a 30 minute beginner yoga video, then when you feel comfortable after a week or two go for intermediate. do it everyday, you’ll feel amazing. 3. Full body lifting and calisthenics. deadlifting with proper form is good Bc it engages and tightens your entire body. lifting allows your body to keep burning fat even after you stop, as opposed to cardio. calisthenics are like cardio Bc they use body weight, and as a result you’ll see more toning of the muscle, instead of so much muscle gain, which some people don’t desire. calisthenics is mostly based on core and targeted muscle groups, so it engages the entire body and helps you with your stability. Start with pushups, and assisted dips. Work on your form and everyday strive for less resisted dips and more push-ups with better form. then move to pull-ups, and then different forms of push-ups. From there the world is yours. I suggest incline sit-ups, but when you do your sit-ups, suspend yourslef and go down slow, so your really stretching and tearing the muscle. It keeps everything healthy. Figure some goals for yourslef, for instance recently I’ve been working on the dragon flag. Everyday I attempt to do at least one, and it gets easier everyday. you need to be exercising everyday. Reps are not as important as form, and breathing. Focus on slow movement, slower controlled breathing, and strict form, this is how you’ll better yourself and see faster, better results for your abdominal muscles, as well as your oblekes
@@jameereugene9035 not eating sugars and fruits is completely irrelevant in the context of weight loss. Just need to be in a caloric deficit. However some ppl need to get extremely shredded to even see abs and some ppl can c them at 15% so it may take a lot longer then a month for ppl to c it.
If my body scale is correct then my body fat is around 40-44% and 46-49 kg of total fat. I am currently 114 kg and have lost 40 kg so far. My plan is to be around 90 kg before August and hopefully abs for the first time ever.
Hey man, keep going! Don't be discouraged though, abs take a long ass time, i think August this year is a little bit unrealistic, i don't think i'll manage it this year and i'm at like 20-25% bf.
The good thing in working out is that even if you don’t see your apps soon, you definitely see other parts of your body improved quite quickly like shoulders or pecks.
Big ups bro your vids have helped me massively in my weight loss into body building journey. Year and a half in roughly and I'm looking better than ever. Cheers for your contribution mate and gl developing your channel :)
I went to 12% but had so much loose skin it was awful. Something to keep in mind, if you are getting older your skin won't necessarily follow the fat reduction path. I am 58 and are now following a different path. Very very slow and moisterizing the skin ater every shower. Also more training and less diet.
I think you should've clarified if you are talking about seeing abs when flexed vs un-flexed when you say 10-14% to see abs because someone with strong prominent ab muscles can surely see them at 18-20% bodyfat if flexing but if you want to see abs while not flexed, then you probably need to be closer to 10% bodyfat
I’m about 13-15% and most my fat is unfortunately stored in my lower stomach, annoying my back is super lean so need to drop down before those lower abs properly come out
Same here, I wish I was able to increase my calorie maintenance because eating 2000 calories + cardio in order to lose weight is not it. Hope you reach your goal bro.
Same here, bro! Storing far around stomach is visceral fight (which is bad). I have been watching videos by Dr Jason Fung and Dr Jamnadas and they have been very helpful in understanding how to lose visceral fat (and if you can stand foul language, videos by Cole Robinson)
@@Andmaj What has worked for me is to do 24 to 48 hr fasts (water only, with salt == snake juice) twice a month -- I do them on Full Moon and New Moon days -- then even if you slip here and there, u know there is a fast coming soon to get back to cutting. To keep motivated, watch Dr Jason Fung, Dr Benjamin Bikman, Dr Jamnadas, (and if you can stomach swearing, Cole Robinson) videos. I also do 6-pak abs app workouts -- it has 3 levels, each of 30 days. That way, when you see a little flab, you can tighten your diet a little. Monitoring your wt and fat% on a digital scale (with app) is good for feedback. I have a Mi scale. Hope this helps!
For your first cut I believe it also takes a little longer than subsequent cuts because your body has never been at such a low body fat percentage before. So if it takes a little while that's fine, slower is better.
The real O G of fitness... Been reading the info in men's health... Congrats and great vid 👌✌️ And let's vote for the Nobel prize for getting the nation shredded 😂
I was getting pretty fat last year, sprained my ankle which kept me from doing anything along with Covid. Ankle healed, started playing soccer again made varsity, got kicked into high gear by my coach. Started doing abb work outs every day along with cardio from soccer. Stopped eating like a pig and got abs in 2 months lost 10 pounds
Good vid lad. I train abs during every training, abs development brings you also self confidence and mental stability, that’s the prime reason to train them! From my exp it will take few months for a nice abs development if you train them in all angles (crunchs, leg raises, twists) C U
I think my Fitbit and Body fat scale are way off then. I'm 5' 11" and my body fat scale ($25 on Amazon..) says I weigh 155 lbs with 11% BF. I can see my serratus anterior and the beginnings of a 4 pack when I don't have a ton of water retention and bloating but I've been training almost every day for the past 3 years and have been cutting (or really trying to) for basically my whole life but I've consistently tracking for a few months with a ~600-700 cal deficit every day. I'm not really getting anywhere and it's pissing me off.
Build up your metabolism go on a slight surplus build some muscle then comeback to cutting , watch what happens to ur body . You will look chiseled with more muscle and a better bigger bodyweight
You need to eat way more to build muscle first. Lean gaining is possible but not if you cut this much calories. You need a slight calorie surplus if you want to really see progress. Eat enough healthy fats and protein and carb up a bit before training. Don’t be afraid to gain a few pounds of fat with the muscle it won’t kill you and you can always slowly lose it later. I did the same mistake but It’s better to gain strength and not stay at 150 pounds your whole life than keeping your abs constantly.
sounds like you need to increase lbm first, build up muscle and then focus on getting leaner, do a clean cal surplus and then go back to a deficit but not at 600-700cals but around 200-300cals
I’m at 12% and still have a tiny shelf in my lower stomach. Top 4 slightly visible without flexing. Working to get to 9%. I think this also comes down to visceral fat and burning that off first. I look at it like shedding years of food abuse. It should be a bit more straight forward next time I bulk and drop.
I'm 25 yo, 1,81m and 65kg male. This is the lowest weight I ever been. My goal is 75kg, 0,25 - 0,5kg gain per week. I started counting all my calories and suprise suprise, I've been eating around 800-1000 kcal less then I need to gain 0,5 kg per week. Also started doing minimal daily workouts (for example, extremely slow pushups and pull ups, for few sets till failure, resistance bands for arms and legs).My question is: Can I lose some of the fat around my stomach while gaining muscle and somewhat of a six pack (fairly visible but not even close to jacked) ? I want to try minimal effort workout and maximal effort diet I can do consistently because of my busy daily schedule.
I was watching one of your early videos and I’m glad you were reading Moneyland by Oliver Bullough as that’s a fantastic book and really opens our eyes. His new book Butler to the World is out on March 17th.
I'm on 13 to 14% bf i have 2 years of strength training experience but my fat distribution is on belly only. I have visible vains on forarm bicep and calf but no visible abs just fat on belly.
Your body has become used to your routine. The body is smart and remembers. You have to challenge it by changing your routine or adding more resistance to it.
HOW do you explain a 6f pro bodybuilder at 280lbs with 5% fat on stage. You can roughly tell with pinching the fat thickness from the located body areas that give you a rough estimate.
Hey man, you've been doing multiple mini cuts, but what about a mini lean bulk when you're done cutting and still have several weeks/months before summer?
when you only have fat in your stomach but have muscle elsewhere it's annoying, because losing that fat can be hard without affecting the rest of your body (as you can't spot reduce fat)
My bodyfat has jumped to 27.2 during lockdown in Scotland my age 70 years old just started back training I'm doing 100 pushups on pushups bars every day am I best starving myself for a few months
Thanks Joe, you just comfirmed my estimad fat loss. I though it would take little longer, but by your calculations it will take 2 months less, which is great. Those who trying to lose weight, the best advice I have is to find diet that you can stick to, that gets you into deficit and that you WON'T cheat it. I find that diet doesn't have to be "optimal", just something you love to eat. I went with Keto, just because I couldn't stop bingin on sweets and it's working amazing IMO! Already lost 10lbs, now loosing 2lbs per week, about 40lbs to go. Also, I would actually prefer to lose weight faster even with risk of losing muscle, because it's just better for mental health. Muscle you can grow back fast, when you have built it already. Based on my experience.
it’s sick you mention keto in the way you do. I find Keto gets a bad rep because most people claim it’s a superior form of eating that “shreds fat”. In reality, anyone who does keto because it helps stop them shagging their daily calories, is doing it right. As opposed to repeating pseudoscience that makes them sound stupid. I’m not keto but i respect your reason for doing so. Good luck losing the weight bro👊🏻
I think as long as you're comfortable (discomfort tends to lead to binging or significant drop in NEAT) you shouldn't worry about losing weight too fast. Muscle memory is a real thing and training keeps your body motivated to preserve as much as it can. If you're not already in a solid training routine, what muscle you afraid to lose. It's kinda a win/win, a faster cut also leaves more time for bulking, this is where the counting gets very strict and mistakes are, imo, much more wasteful. (Assuming one wishes to build muscle.)
I’m around 17% and can see my abs a bit when at rest but not as much as I’d like. Going to LA in 2 months, trying to get down to 13-14% by then. Without doing an extreme diet, is that enough time? Assuming I’m in a 200-300 caloric deficit everyday. Currently I weigh 150lbs at a height of 5’7.
So far I've lost nearly 80 lbs and still got some fat to loose current weight is 79.95 kg fat free body weight is 66.49 and I'm 16.8% body fat that what my body fat scales say so no idea how accurate it is does this mean I have around 13.5 kg of fat altogether and I'd need to loose another 5 or 6 % to possibly see my abs
If your scale is accurate you don't need to lose any more fat. Whole body strength training with a little extra attention to rectus, obliques, and erectors might be better for your fitness & appearance compared to more cutting. Get after it!
Thumbnail: How long does it take? from photo one to two. Answer: 3 Sec!! He already have six pack, he just have to breathe out and contract abs. and Put a light from top instead of front.
Big shouts to Dr Nowzaradan for being the most ruthless human since Genghis himself. Enjoy the video people x
👌👌👌 What scale do you use to measure your body fat? I got one off Amazon and it's way off
@@_di_su google a body fat calculator
I always hear you must be in a calorie deficit to get visible abs. But can you not do that at maintenance calories??
knew he had to be Iranian lol
PSA to people that seeing your abs does NOT always mean you’ll look better - I went down to low levels of body fat and looked like an emaciated twig. Very important to have a good bit of mass under there first, as Joe does (to say the least).
Agreed but I'd say it really depends on the person. I was skinny fat and cut to around 10 percent body fat, looked like a twig, but was able to do a proper multi month lean/slow bulk that felt amazing and allowed me to gain and still have semi visible abs by the end of it.
Yeah, if you don't have enough test to hold muscle fibers
@@TrueLife.. it’s easier to build the muscle first than do it your way.
@@tylerriggs95 it's entirely dependent on the individual. Some people have an incredibly difficult time losing large quantities of fat and to expect a skinny fat person to pack on more fat can be a terrible idea.
yea, same. I'm already lean and can't see any abs unless I flex because I've simply never built core strength growing up
It is a blessing to watch Joe's videos for free. Ultra high quality content + scientific explanation + impeccable humor. Absolute chad. Joe Delaney is my hero!!
@Andrei Resetnic Speak for yourself, I use ad-blocker. So it is for free XD
@@takashirockz12 what do you use
Really really good video. Haven’t seen any videos covering this on TH-cam yet and feels rare to see someone cover new ground with fitness content in such a high quality, helpful way
Joey D reminds me that TH-cam Fitness isn't meant to be drama and people bickering over steroids, natural, attacking other TH-camrs
Everyone's gangsta on bulking season until cutting season starts.
LMFAO 🤣
You can bulk all year
@@ertugrulkorpinar51 Sure if you want to be 300 plus pounds with hypertension and a 50 inch waist .
@@professorartlifts1268 this is most people. Bulk year round and never have a decent shape beneath.
Im actually looking forward to it because i can never reach the calorie goal at the end of the day without getting uncomfortable
Good video - I'm an ectomorph who is in decent shape but I'm at about 20% body fat - I've always had a pretty flat stomach but never have had visible abs...I've begun a 3 month calorie redux/cardio transformation to get shredded...the hardest part aside from getting used to feeling a bit hungry on a regular basis is simply having the patience to do it...being lean and shredded is not an easy thing to do and if it was, it would not be as sought after as it is... Having visible abs, unless you are the genetic elite is something that is simply unattainable to most people, it seems...everyone *wants* to be ripped but most people simply don't have the motivational energy to actually get that way - especially when it comes to food - the easy part is going to the gym - the hard part is pushing ourselves away from the table.
Same mate I'm on 13-14% bodyfat atm, that's my first cut in my life. Down from 25-30%
Aiming for 1800-2000 calories per day deficit of 300-600 calories of a deficit. My abs came through after 3 weeks of cutting _counting calories and putting sum more effort in my workout and putting sum more cardio in my week.
It is always just about the diet
Ate 3000cal today its just too easy to eat shitty if u have a sweet tooth. But sumtimes u just need these days. Track your macros. Probably even the calories u burning- if u burn a lot in a day ( working out 2x a day + working 8h) calorie deficit is a must
I always hear you must be in a calorie deficit to get visible abs. But can you not do that at maintenance calories??
Whats the easiest way to chech my body fat? Im 16, 5,5 and 145. I was chubby before this summer but slimmed down a lot. When i take off my shirt though i still have fat instead of muscle. I want to get rid of the body fat and get lean. Im putting in the work and waiting for results.
@@marco7838 Well, if you're maintaining a level of body fat where you can't see them you will not see them no matter how much you go for at maintenance. Once you have a physique at a level of fat you're comfortable with you can start going on maintenance though. You might see small improvements if you're on maintenance and keep working abs a lot, but it'll be negligible. They're among the easiest muscles to develop the shape for, it's just that the fat is often in the way.
@@IsolationVibes There's no truly accurate way to check. Generally you should compare your energy levels and your satisfaction with your physique. If you're satisfied but have too little energy, you need more fat and come to terms with the compromise you'll get. If you feel good but want more, lose more fat; just don't do too much of it in a short time. If you feel horrible but still aren't in the shape you want, you probably have body dysmorphia and should meditate about your self image or check a therapist if it does not work. If you have good levels of energy and are satisfied with yourself, that's amazing! Just keep it up!
The funny part about glycogen is people don’t realize how much you actually hold (plus water) I’m ~260lb and when I carb deplete for a week I can drop down to 245. On the opposite end of the spectrum, I have gone from a carb deplete to a 4 day vacation with no restrictions and put on 24lbs. My body has a crazy ability to store water/glycogen
Yeah when I go all out on weekends sometimes I put on 10lbs easy but it's all water weight
that huge gain/drop in weight from just glycogen and water, does it look you're gaining/losing fat or is it just that your muscles look more or less full?
Ye I can gain 14 pounds on a weekend, and lose it by the following weekend. I can also lose 10-14 pounds in a day just by exercise.
I wish you could get abs this easy. I was trying for years to finally realize my diet wasn't really good. Sometimes you just need someone to tell you what you should eat and how much. I got myself meal plan from Next Level Diet and finally after couple of years of working out I got to see a glimse of a six pack.
You can get abs pretty quick. Work hard, don't eat sugar and fruits for a month.
@@jameereugene9035 How do i do that. couldn't do it for more than five days
The truth really is genetics, and calorie deficit. You can eat like shit honestly and still burn fat. Not everyone has the genetics for defined abs, but I would suggest working on your stability (yoga) and then calisthenics. This will stretch and tone you body, allowing for more core strength and targeted exercise that won’t damage too much, and will ultimately benefit you. Everydya you need to do heavy lifting, especially deadliftng, and calisthenics, which take some Time but it gets fun after your first week. calorie counting for deficit is the way to burn fat, it’s the only way. so here’s your process.
1. Start counting your calories, you need to burn more than you eat. the harder you workout the less you’ll want to eat, active body keeps the mind distracted
2. Stability exercise and stretching for tone, I suggest yoga. Yoga is not as hard as people think, and it’s very energizing and healthy. After about 4 weeks you’ll see immense improvement in your stability and posture and health overall, it also helps you with your form so you don’t hurt yourself when lifting or waste it by fucking up your form. Just look up a 30 minute beginner yoga video, then when you feel comfortable after a week or two go for intermediate. do it everyday, you’ll feel amazing.
3. Full body lifting and calisthenics. deadlifting with proper form is good Bc it engages and tightens your entire body. lifting allows your body to keep burning fat even after you stop, as opposed to cardio. calisthenics are like cardio Bc they use body weight, and as a result you’ll see more toning of the muscle, instead of so much muscle gain, which some people don’t desire. calisthenics is mostly based on core and targeted muscle groups, so it engages the entire body and helps you with your stability.
Start with pushups, and assisted dips. Work on your form and everyday strive for less resisted dips and more push-ups with better form. then move to pull-ups, and then different forms of push-ups. From there the world is yours. I suggest incline sit-ups, but when you do your sit-ups, suspend yourslef and go down slow, so your really stretching and tearing the muscle. It keeps everything healthy. Figure some goals for yourslef, for instance recently I’ve been working on the dragon flag. Everyday I attempt to do at least one, and it gets easier everyday. you need to be exercising everyday. Reps are not as important as form, and breathing. Focus on slow movement, slower controlled breathing, and strict form, this is how you’ll better yourself and see faster, better results for your abdominal muscles, as well as your oblekes
@@jameereugene9035 not eating sugars and fruits is completely irrelevant in the context of weight loss. Just need to be in a caloric deficit. However some ppl need to get extremely shredded to even see abs and some ppl can c them at 15% so it may take a lot longer then a month for ppl to c it.
@@jameereugene9035 this is horrible advice
If my body scale is correct then my body fat is around 40-44% and 46-49 kg of total fat. I am currently 114 kg and have lost 40 kg so far. My plan is to be around 90 kg before August and hopefully abs for the first time ever.
well done so far! good luck, you got this bro
Hey man, keep going! Don't be discouraged though, abs take a long ass time, i think August this year is a little bit unrealistic, i don't think i'll manage it this year and i'm at like 20-25% bf.
The good thing in working out is that even if you don’t see your apps soon, you definitely see other parts of your body improved quite quickly like shoulders or pecks.
Give us an update mate! Great work!
@@thisizamra Haven't lost any weight since April, i've been hovering around 110 kg for months now. My bf according to the scale is 38-40% now.
Joe delaney is my hero
Came here from agriculture TH-cam…solid.
Big ups bro your vids have helped me massively in my weight loss into body building journey. Year and a half in roughly and I'm looking better than ever. Cheers for your contribution mate and gl developing your channel :)
How are you looking now?
I went to 12% but had so much loose skin it was awful. Something to keep in mind, if you are getting older your skin won't necessarily follow the fat reduction path. I am 58 and are now following a different path. Very very slow and moisterizing the skin ater every shower. Also more training and less diet.
I think you should've clarified if you are talking about seeing abs when flexed vs un-flexed when you say 10-14% to see abs because someone with strong prominent ab muscles can surely see them at 18-20% bodyfat if flexing but if you want to see abs while not flexed, then you probably need to be closer to 10% bodyfat
Yeah that makes so much difference still no one ever mentions this in these kind of videos
I’m about 13-15% and most my fat is unfortunately stored in my lower stomach, annoying my back is super lean so need to drop down before those lower abs properly come out
Same here, I wish I was able to increase my calorie maintenance because eating 2000 calories + cardio in order to lose weight is not it. Hope you reach your goal bro.
same! im lean and have solid definition everywhere but still have fat on my hips and stomach!
Same here, bro! Storing far around stomach is visceral fight (which is bad). I have been watching videos by Dr Jason Fung and Dr Jamnadas and they have been very helpful in understanding how to lose visceral fat (and if you can stand foul language, videos by Cole Robinson)
@@0anant0 happen to know any methods off the head?
@@Andmaj What has worked for me is to do 24 to 48 hr fasts (water only, with salt == snake juice) twice a month -- I do them on Full Moon and New Moon days -- then even if you slip here and there, u know there is a fast coming soon to get back to cutting. To keep motivated, watch Dr Jason Fung, Dr Benjamin Bikman, Dr Jamnadas, (and if you can stomach swearing, Cole Robinson) videos. I also do 6-pak abs app workouts -- it has 3 levels, each of 30 days. That way, when you see a little flab, you can tighten your diet a little. Monitoring your wt and fat% on a digital scale (with app) is good for feedback. I have a Mi scale. Hope this helps!
I just love to hear and see him talk 😂😂😂 Accent is just exquisite
trying to do my cut right now, thanks for the video bro, inspiring me everyday
Same I’m almost done.
I'm like 2-3 weeks away from getting abs for the first time, impeccable video timing
Congrats man! I would say I’m 10-15 lbs away myself, can’t wait to see how I look then.
same bro
Did you get abs
For your first cut I believe it also takes a little longer than subsequent cuts because your body has never been at such a low body fat percentage before. So if it takes a little while that's fine, slower is better.
Intermittent fasting along with fasted cardio is the best way of burning fat that I have found. Granted it might not work for other people.
I'm 170lb with 20% body fat - never felt so average and inspired at the same time
Joe Delaney is everyone's hero.
Amazing video mate, explained it far better than anyone else
The longer the better, that means it's sustainable
Wow am I glad I caught one of your videos. Super well informative, subbed!
“9th Dan obese” 🤣 omg that tickled me lol, Joe you are funny as fuck lad.
The real O G of fitness... Been reading the info in men's health... Congrats and great vid 👌✌️
And let's vote for the Nobel prize for getting the nation shredded 😂
Good content, well done explaining! Haven't seen you in a while. Thanks for the info!
March to May cutting season , June to November maintain season , December to February bulking season
Watched 2 minutes of this and subscribed. Ur hilarious.. and informative. U had me at 'nobody should use cauliflower as a base for a pizza ' 😆
Best vid in a while Joe. Thanks for the free valuable information.
Nobel Prize winner Joe Delaney now that has a ring to it
Loved the gardening tangent lmao
Always genuinely you, buddy! Keep it going. 🤙
I'm new here and not sure if I should be more impressed by the size of his biceps or his eyebrows.
I truly admire both though
The picture to the left looks far better.
This guy is awesome man and funny af
Waist 29 inches.
Chest 41 inches
Height 5 11.5
Weight 163 LBS
Caliper on stomach fat 15 mm
No abs.
This video was class, will be using this when I start my cut soon
Appreciate you staying natty
“You can start crystal meth as a hobby” hahahah. That’s gold
I use fasting, Tuesday, Thursday & Saturday & Sunday. Never looking back
i love how he includes his off-hand musings haha kinda like Ryan Humiston but at a reasonable level
Had food poisoning in Vietnam twice within 4 weeks and got absolutely diced. Would recommend. 8.5/10
Got dengue in Goa…..transformed into a Greek god, just need to get rid of the tracheotomy now
I was getting pretty fat last year, sprained my ankle which kept me from doing anything along with Covid. Ankle healed, started playing soccer again made varsity, got kicked into high gear by my coach. Started doing abb work outs every day along with cardio from soccer. Stopped eating like a pig and got abs in 2 months lost 10 pounds
Let’s go I am the example lol. I’ll get back to you on how long it took me. Hopefully… if I stay consistent
Commenting so that i can follow up. Best of luck mate !
ay
It's been 1 hour. Have I got ur abs yet 👀
Let's go!
answer is 10 weeks basically
You’re so funny 😂 those little moments of self-reflection
Good vid lad. I train abs during every training, abs development brings you also self confidence and mental stability, that’s the prime reason to train them! From my exp it will take few months for a nice abs development if you train them in all angles (crunchs, leg raises, twists)
C U
Joe, your sense of humor is phenomenal 🤣 thanks for the useful information also!
I think my Fitbit and Body fat scale are way off then.
I'm 5' 11" and my body fat scale ($25 on Amazon..) says I weigh 155 lbs with 11% BF. I can see my serratus anterior and the beginnings of a 4 pack when I don't have a ton of water retention and bloating but I've been training almost every day for the past 3 years and have been cutting (or really trying to) for basically my whole life but I've consistently tracking for a few months with a ~600-700 cal deficit every day. I'm not really getting anywhere and it's pissing me off.
Build up your metabolism go on a slight surplus build some muscle then comeback to cutting , watch what happens to ur body . You will look chiseled with more muscle and a better bigger bodyweight
You need to eat way more to build muscle first. Lean gaining is possible but not if you cut this much calories. You need a slight calorie surplus if you want to really see progress.
Eat enough healthy fats and protein and carb up a bit before training.
Don’t be afraid to gain a few pounds of fat with the muscle it won’t kill you and you can always slowly lose it later.
I did the same mistake but It’s better to gain strength and not stay at 150 pounds your whole life than keeping your abs constantly.
@@DavidGoliath1 exactly
sounds like you need to increase lbm first, build up muscle and then focus on getting leaner, do a clean cal surplus and then go back to a deficit but not at 600-700cals but around 200-300cals
I didn’t start seeing a lot of progress until I started eating more
I’m at 12% and still have a tiny shelf in my lower stomach. Top 4 slightly visible without flexing. Working to get to 9%.
I think this also comes down to visceral fat and burning that off first. I look at it like shedding years of food abuse. It should be a bit more straight forward next time I bulk and drop.
I'm 25 yo, 1,81m and 65kg male. This is the lowest weight I ever been. My goal is 75kg, 0,25 - 0,5kg gain per week. I started counting all my calories and suprise suprise, I've been eating around 800-1000 kcal less then I need to gain 0,5 kg per week. Also started doing minimal daily workouts (for example, extremely slow pushups and pull ups, for few sets till failure, resistance bands for arms and legs).My question is: Can I lose some of the fat around my stomach while gaining muscle and somewhat of a six pack (fairly visible but not even close to jacked) ? I want to try minimal effort workout and maximal effort diet I can do consistently because of my busy daily schedule.
800-1000 kcal, you were not eating little you were starving. I can eat a 1000 in a single metal, how do you pull that off.
Can we get more of the natural high content😀. Love you vids regardless!
New subby baby..glad TH-cam recommended your channel 👍
Very informative video. Thank you
man just wandered on to agriculture you tube 🤣
I was watching one of your early videos and I’m glad you were reading Moneyland by Oliver Bullough as that’s a fantastic book and really opens our eyes. His new book Butler to the World is out on March 17th.
Oh thanks! I will give it a read/listen. Moneyland was very interesting.
Made some good points 👍
Very nice episode
oh my god this intro is so funny
this guy could literally be a comedian
not even kidding
I'm on 13 to 14% bf i have 2 years of strength training experience but my fat distribution is on belly only. I have visible vains on forarm bicep and calf but no visible abs just fat on belly.
im skinny fat built a bit of muscle but got a bit of lower belly and back fat left should i just bulk?
I’ve reach a plateau and my weight hasn’t shifted in a month.
Eat less calories
Have you tried refeeding for a few days ? Has worked wonders for me
@@richardf1157 or move more
@@AMHoops exactly
Your body has become used to your routine. The body is smart and remembers. You have to challenge it by changing your routine or adding more resistance to it.
video always phenomenal joey d
I feel attacked by the cauliflower pizza comment 😂love the low calorie pizza bases
Just takes as long as that Anavar kicks in lol
HOW do you explain a 6f pro bodybuilder at 280lbs with 5% fat on stage. You can roughly tell with pinching the fat thickness from the located body areas that give you a rough estimate.
good advice and quite funny as well. 👍
I am around 225lbs at 6 feet...my weight can fluctuate by 5ibs overnight. Why is this?
I seriously aspire to look just as good as this man. He looks incredible
Awesome workout
Hey man, you've been doing multiple mini cuts, but what about a mini lean bulk when you're done cutting and still have several weeks/months before summer?
Ah well, now I gotta scratch crystal meth off my "how to lose fat" list.... thanks, Joe.
when you only have fat in your stomach but have muscle elsewhere it's annoying, because losing that fat can be hard without affecting the rest of your body (as you can't spot reduce fat)
Maybe 2m to change the lights, and take the pic but seriously great video as always!
lol I'd rather do the climbing thing than the cauliflower pizza
My bodyfat has jumped to 27.2 during lockdown in Scotland my age 70 years old just started back training I'm doing 100 pushups on pushups bars every day am I best starving myself for a few months
Perfect timing for me personally
Thanks Joe, you just comfirmed my estimad fat loss. I though it would take little longer, but by your calculations it will take 2 months less, which is great.
Those who trying to lose weight, the best advice I have is to find diet that you can stick to, that gets you into deficit and that you WON'T cheat it.
I find that diet doesn't have to be "optimal", just something you love to eat.
I went with Keto, just because I couldn't stop bingin on sweets and it's working amazing IMO!
Already lost 10lbs, now loosing 2lbs per week, about 40lbs to go.
Also, I would actually prefer to lose weight faster even with risk of losing muscle, because it's just better for mental health. Muscle you can grow back fast, when you have built it already. Based on my experience.
it’s sick you mention keto in the way you do.
I find Keto gets a bad rep because most people claim it’s a superior form of eating that “shreds fat”.
In reality, anyone who does keto because it helps stop them shagging their daily calories, is doing it right. As opposed to repeating pseudoscience that makes them sound stupid.
I’m not keto but i respect your reason for doing so. Good luck losing the weight bro👊🏻
I think as long as you're comfortable (discomfort tends to lead to binging or significant drop in NEAT) you shouldn't worry about losing weight too fast. Muscle memory is a real thing and training keeps your body motivated to preserve as much as it can. If you're not already in a solid training routine, what muscle you afraid to lose. It's kinda a win/win, a faster cut also leaves more time for bulking, this is where the counting gets very strict and mistakes are, imo, much more wasteful. (Assuming one wishes to build muscle.)
Awesome vid Joe!
LOL. Subscribed for the cauliflower pizza joke!
Acting: Tragedy is easy. Comedy is hard.
Body building: Bulking is easy. Cutting is hard.
haha this being good talk one on one with everyone here..
this is actually good comedy :D
great vid!
"There's like 9th-dan obese these days" had me cracking up.
4:01 this man said 9th Dan obese 😭😭😭 instant sub
I’m around 17% and can see my abs a bit when at rest but not as much as I’d like. Going to LA in 2 months, trying to get down to 13-14% by then. Without doing an extreme diet, is that enough time? Assuming I’m in a 200-300 caloric deficit everyday. Currently I weigh 150lbs at a height of 5’7.
Try fasting -- plz check videos by Dr Jason Fung, Dr Jamnadas (and Cole Robinson -- if you can stand foul language)
Haha I'm in same boat as you bro I'm 5ft 7 and 152lbs but can barely see my abs I'm so confused lmao
People talking about losing weight to see abs. I'm skinny already, how to see when abs will show!!
@@loopymomy2532gotta work abs every single day. There is no other way.
Don't worry about resting them like other muscle groups. Abs are meant to be stressed every day
That doctor is so savage.
It took me 18 months guys I was really fat and misinformed on fitness when I started so maybe you can get abs faster
lol I do love this guys vids... so chill
Solid maths mate
Turbo shredded giga Chad! Hahahaha. This video is as helpful as it is funny, Joe. Thank you.
"Suppose it depends on the crop" 🤣🤣🤣
Can’t be arsed doing sit ups if I can’t see my abs. Usually when I get to the correct weight for my height, they appear.
“Hey guys it’s February” unless it’s not” subbed just for that
I would add: genetics, discipline, life style
So far I've lost nearly 80 lbs and still got some fat to loose current weight is 79.95 kg fat free body weight is 66.49 and I'm 16.8% body fat that what my body fat scales say so no idea how accurate it is does this mean I have around 13.5 kg of fat altogether and I'd need to loose another 5 or 6 % to possibly see my abs
If your scale is accurate you don't need to lose any more fat. Whole body strength training with a little extra attention to rectus, obliques, and erectors might be better for your fitness & appearance compared to more cutting. Get after it!
'9th Dan obese' I lol'd😂😂
Thumbnail: How long does it take? from photo one to two.
Answer: 3 Sec!!
He already have six pack, he just have to breathe out and contract abs. and Put a light from top instead of front.