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I've got down to a pretty low body fat percentage and can see my abs but I still have a pot belly! How the hell do I fix this?? Great content as always BTW. Love the no B.S approach. Thank you 👍👊
You can easily see green screen colour bleed on his body. You have to put in additional hours to comp out the color bleed which is clearly not required here.
Perfect timing. I dropped below 10% (ish) this week, and I think it's time to go back to maintenance for some time why I wait for my skin to shrink up. I'm super nervous about switching gears, I was at around 40% when this rebuild started, and I never want to fall back into that lifestyle.
I once lost 40 pounds, promised myself I’d never gain it back.. gained 50 pounds back. 25 pounds down this year and I’m finally building solid muscle! Don’t focus on weight, focus on being lean.
I spent 7 months losing 56lbs, got super lean (~10%) and then moved in to my first real bulking phase. I was aware of the small calorie surplus theory but still my craving to consume extra calories was too much as when I transitioned from cut to bulk I inherently became less strict with myself and allowed myself to consciously cheat far too often. I'm now 14 weeks in to my bulk and I'm gaining at an average of 1.3lbs p/week (so way over the 0.5lb/week target). I want to continue bulking but I may have to do a mini cut to get rid of this excess fat, which is essentially burning time and stalling overall progress. If anyone reads this, don't make this mistake (it's fun AF, no doubt, but I don't think it's worth it). Continue to be strict with yourself regardless of what phase you're in, and you'll get the best results in the most timely manner. I'm still building some good quality tissue, but getting much fluffier than needed and that just isn't it. I have to say though, seeing lifting numbers increase every week is quite addictive. Finding it quite difficult to persuade myself to enter a mini cut, but I know I should.
This happened to me 3 times, each time I lost and gained over 80lbs. Your videos are helping me stay consistent. I appreciate the content you put up. Much love.
One more thing to consider is the activity level. Cardio amount is also caloriein a sense. If you drop cardio activities, that also needs to be accounted for when going back to maintainence
This depends. The scale was my personal best friend. From Mid2022- Mid2023 i went from 230 lbs to 184. Took a break and started back up in Feb. 2024 using the scale heavily every single day, more than i was used to and went from 184 lbs to currently 156 lbs. I say it helped me, because i could see what foods worked and what didn't on a daily basis. My goal is 145 lbs with muscle, and I don't think i could've stayed in this journey without the scale and multiple compliments which reward me for my hard work. I also started this journey to prove certain peoole wrong 🔥💪 I believe it depends on the person though.
I’m a female . I love your videos. Good , straight advice. How would you equate that 12 % for to a female? I’m sure I’m not the only girl watching .? Thanks
@@CheeseStickzZ nah lean bulking is more optimal than eating at maintenance, maybe it isn’t a huge difference but it’s still better( by lean bulking I mean a 100-200 kcal surplus)
@@owais1444 Who in the world can accurately estimate 200 calorie surplus, you think every friggin egg has 80 calories and every piece of steak has exactly as its listed on google? you will never be 100% accurate. Eat healthy high protein, eat till you're full, train hard, recover, repeat, all you need to do.
Couldn’t agree more Sean. Weight loss is about sustainable lifestyle change & gaining the education & knowledge on how to achieve that goal, & also how to tweak it to keep the weight off & live healthy forever after. This is why I’m not a fan of any “diet plans” that don’t actually teach anything, as virtually all fad diet programs fail to give people the tools & knowledge they need for long term sustainable success. Great video with absolutely correct info! 💪👍
Man, could his content and advice get any more solid? I’ve been listening to Sean’s advice for over a year, purchase his complete system, and I’ve gone from 22% bf to 12% bf and I’m in the best physical condition of my life at 38 years of age. I actually just turned 39 a couple of days ago, but the point is THIS is the type of advice the big fitness gimmick hacks don’t want us to know; logical, precise, and motivating! Well done, Sean, as always!
Fully agree that in order to suceed you have to change the mindset. Some will fall in love with this lifestyle, whilst others will look for excuses and fool themselves along the way.
How are you hunger signals? I had to gain 5 pounds after my cut to bring up my hunger and satiety signals back to normal. But I’m having no regrets, it was definitely needed for me.
It's been 3+ months since my diet ended. I went from 185 to 160. I'm at 165 ish holding now with just keeping general habits and not binging, doing my training, and some cardio. It's easier than you think
@@3rd_iimpact I have always had a huge hunger and I eat a lot. I’m still after more results but I don’t want to get skinnier yet so I stopped cutting and I’m back to focusing on building muscle. I’ll cut in a few months to drop 5-8 puked more that I need off of stomach
The initial weight you get back will be mostly water and glycogen. I would say add 300 calories (it depends on your weight though) and see how you feel. See if your weight goes up and it should maintain at a certain point, it should be around the same If you feel good then maintain but if your still hungry increase it by a bit again.
@@zoomermcboomer4771 seems like I’m getting a little leaner for some reason but I’m eating more junk?? Could possibly be that I’m gaining more muscle now that I’m increasing the calories. I have noticed a slight increase in muscle(I’m in my early second year of newbie gains) so it’s def possible for the quick increase in muscle mass. Could also be water but my weight has not gone up by much only 2 pounds if that. I’ll keep testing the calories and see how it goes. Thanks for the great info guys
Definitely made the mistake of letting it creep back up without noticing now I'm back on another fat loss journey not as bad as the first one but none less got do it right this time
amazing content as usual . Could you make a video series about training with injuries ( wrist , elbow , shoulder ..etc ) . How to avoid them and what bad exercises and form that causes them in the first place .
This just happened to me. I got my 6-pack and 2 months later I cannot see my abs anymore, the cravings were so freaking strong that I started eating like a pig :( don't do aggressive cuts. I will try a longer cutting with less restrictions this time. Wish me luck :)
Yeah, the cravings are pretty insane. I'm about two weeks into maintaining my current weight and am grinding my teeth resisting the urge to eat. The cravings are WAY worse than any I ever had while in a deficit.
for me it was different.. i was on a caloric deficit for a few months, got very very lean, i was very active all week long (i was in my early 40s) and when i got to the point i was happy with how lean i was, and wanted to add mass i found it hard. first, my appetite was very low and also my capacity to eat. on top of that, because i was still very active i could eat whatever i wanted without suffering the consequences of getting fat, like i was in my teens. unfortunately, the following year i fell out of shape because of summer break, then trying too hard and too soon to get back to the intensity of the previous year, which led to being sick, getting injured etc. now i'm still trying to get back in shape, still have some issues with my right knee, hopefully will get better soon.
I have always struggled with keeping the fat off in the long term. Mainly cuz of diet+training inconsistencies. But now im way more consistent and got to lose more weight than I ever done in my life I decided to train at home with body weight and eat clean/track kcals. Im not someone who likes to go outside so having my training at home is 100% more consistent
That was me, I had an injury: tennis elbow from improper bench form, and a guy who criticized my squat form in the gym which basically demoralized me. I went from 83 and overweight to 68 and lean in 1.5 years. I’m now 85.5 2.5 years on with 2 young kids. Restarting the journey now and loving these vids. Would love to see a video on posture if you have any thoughts. Always struggled with upper back pain.
This really hit home for me. Yet I feel like if I don’t have someone to help me I won’t be able to get back on track. I did all the right things I bought a 100 day goal planner, I tracked everything on that, tracked my food on MyFitnessPal, tracked my workout & stuck to it. I got the results I was looking for. Then I threw it all down the drain. I dropped over 30lbs and then I stopped doing everything I did that for me where I was & I lost it all. I gained all the weight back so fast. I’m so depressed and feel like I can’t get back again. Your video really hit home to everything I did right and did wrong.
I think it's important to be aware of the study publicized by the HBO documentary on obesity that showed a person who loses 10% of their body weight undergoes permanent adaptations that cause them to burn about 20% fewer calories to maintain their weight than another person who weighs the same but never lost weight. It's discouraging, but the experiment was pretty conclusive. So you really have to stay vigilant with calories and deal with some level of hunger to maintain a weight below your set point.
Excellent info. But, really common sense. The key is to not be in any hurry. Draw up your plan, and make small caloric adjustments as you go. As you stated, a few hundred calories over maintenance is perfect for slowly adding muscle and minimizing fat gain.
Sean, I find that people who fall in love with their goals struggle much more than those who fall in love with the process. That is true whether it’s fitness, finance or personal goals. Thanks for the excellent content.
You really have to count the maintenance calories and not try to just estimate - Iam 5ft10 and 150 lb woman and the estimate for my maintenamce calories was sth between 2000 and 2400. I weighed and calculated everything I eat for a few days and I found out I eat regularly 3500 calories while maintaining my weight. That is a huge difference!
Great timing, Sean, as I'm approaching the end of my cutting phase and I was a little scared of how to handle the next phase. Thank you for your quality information, as always.
I actually had a co worker decry dieting because she gained all her weight back. She truly believed she could just eat like normal again after hitting her goal. This is why fitness and diet education is so important. Way too many people think their calorie maintenance amount remains the same regardless of their weight.
If you're going back to your old ways thats not eating normal. How most overweight and obese people eat is not normal. Theres nothing normal about how I eat that made me gain back all the weight I lost. I kept it off for a while by eating normal but eating low cal food. Once I started binging again thats when things got out of whack.
It's not much of a difference though...I am active 6 days a week and to maintain 140 lbs i eat 2400...if I plug in that I am 130 I would maintain at 2300. Having muscle and working out every day means I can eat.
@@showerpwner Well that’s the problem. They don’t expect to keep working out and eating low calorie once they hit their goal. As well most people need to lose a lot more than 10 pounds. The difference in calorie maintenance is pretty big at 50+ pounds of weight.
Yoyo dieted for 4 times. Now I maintained my fitness goals for 6 months now. i guess the difference out of all the 4 times is that this time i attempted to lose the weight 2.5x slower focusing more on long term goals
This is exactly what happened to me; granted mental health and this year played a large part in my efforts, and I was aware what I was doing, but astute advice from someone who has been there. Good video as always Sean 💪🏼
Great video Sean, especially as we head into holidays(holiday cooking). One thing I would recommend everyone consider is including a good amount of fiber in their diets while trying to maintain. Keep your body regular, especially if your eating meats primarily for protein. This isn’t just to stay at a desired weight but to make sure your intestines are healthy too. As you get older the possibilities of cancer or even having parts of your tripes removed increases when your piling on heavy meats along with other substances that can take its toll on your insides yo. Castor oil every now and again can really help you clean out your colon, but you can go with other colon cleansing options. Stay healthy, stay regular! ✌️😎🤘
I'm 17 and it's sooo hard to diet when you live with an Italian family... My parents always buying chips and making pasta lol There's nothing worse than being very hungry and looking in the cupboard and fridge and finding high calory low satietting low protein very tempting foods Especially when u trying to eat 1500 calories a day
Not many want to hear this, but if you find yourself turning a return to maintenance calories into a new caloric surplus, whether because your new maintenance is now lower than before (meaning you get to eat less or you gain fat), or because you simply want to eat more (treat yo' self, "I deserve this", "I have to live my life", etc.), the answer is simple: do more cardio. For every 100 calories over your maintenance, run one single extra mile. Or walk. Add a mile for every 100 calories over maintenance. Want to add 1,000 calories to your daily intake over maintenance to treat yo' self, or bulk, or because you choose to fall off the rails? Add a ten mile run every day. Or add fewer calories so you don't have to make this ridiculous adjustment. Adding 2-3 miles per day for a 200-300 calorie surplus is a fair trade. If one of the many who just don't want to walk or run: better find that actual caloric maintenance level and stay within it, or accept that inevitable fat gain.
Very Insightful video. I am nearing the end of my cut and I am already making plans for my maintenance period before starting my first genuine bulking phase. The mental toil that I had to endure in the past three months of cutting was unimaginable but it paid off in the end and honestly if it wasn't for your videos I would not have reached my goals. Thanks a lot Sean for your commitment in putting out great videos and huge praise for the effort in helping the fitness community!
Still a solid 16-20 weeks off my target weight but this is good info to keep in mind. I successfully lost 25lbs in a summer but then over the next year put it right back on.
The maintenance phase is almost more important than the fat loss phase ... Without an after the diet plan you will not have long term success...start thinking about it before you get to your goal "fail to plan...plan to fail"
Finally got close to my goal for summer and since it got colder just decided that I might as well keep some fat then gradually stopped counting calories... definitely losing some ab definition slowly but I also felt weaker after the cut yet I feel comfortable now in terms of strength progression
Great video to remind, especially being 9 months into the quarantine. I have been trying to build muscle for 5-6 years, have been successful and while staying lean most of the time. Staying out of the gym and trying to do home work outs for 9months demonstrated how actual the advise of this video is and how easily maintenance calories alter and how easily that affects weight gain.
Know this is good advice cause I've been there - done that. One of the highlights for me was when you said that gaining a couple of pounds was normal. It's so unless you''re so very careful. And even day to day things will change. Don't be a slave to the scales. The body is always adjusting.
I find that a fitbit or something like it helps with estimating calorie intake and expenditure. Its not super accurate but its great to use as a guideline.
I was a Master Fitness Trainer (MFT) in the military reserves. What you refer to is the commonly taught term called MAINTENANCE TRAINING, holding onto the goals reached. Nobody thinks this far ahead; like what a dog is going to do once they caught the car they are chasing down the road.
I'm having the maintenance calorie slide problem now. I've lost 50lbs so far this year (fairly easily) but still have a bunch to lose (I was 5'10, 255, now 205 and still flabby). Now I've been stagnant for a couple of weeks and am afraid my maintenance has dropped this low. To be fair, I've been eating comfortably this whole time, so I guess now comes the real pita part.
Great timing I have 4 weeks left of my cut. Was debating on adding 100 cals a week back to maintainance. Then a small 200 cal surplus for my powerlifting phase. I started at 240 now 198. And I had my list of restaurants in queue once my cut was over 😭. Thanks for the advice 👍
I agree with you a lot on what this video is about. Good video. Help that kid the iron Musket. Possibly good help for him if he would really understand what you are talking about. Watch his last video he made around a week go about him following the Greg Doucette diet so he understands you. You did a job with this subject I believe. Thanks
In my case (as 33yo), I was able to drop the "diet" and gym for about 10 months each year (for almost 10 years straight) , but never gained more than 5-6 kg in that period and get a bit chubby (cause I was eating slightly more than caloric maintenance) ... Yes, muscle shrink a bit, belly gets bigger, but I easily return the "volume" of the muscle every year before the summer thanks to "muscle memory"... And I lose those extra 5kg (prolly around 10 pounds) in 2 months of training, so FOR ME, that "lifestyle" factor is not really necessary, I can shift it "back and forth" no problem... Again, that's my body and metabolism, so it probably not gonna work for the majority of people, but for those who it will, "take it easy and enjoy", and dont get demotivated if you cant sustain "Sean's" type of life and commitment to remain "15% of body fat year long" ...
Just sent the info for a training program (for a third time). I hope I get a response. I just started receiving emails from you so perhaps the problem was resolved. I neglected to indicate a limitation on my exercise ability. The only leg workout I can perform is bodyweight squats due to osteoarthritis in both knees and hips which thus far has prevented me from adding weight to the movement. I realize I'm probably not typical but I respect your desire to provide ONLY good and practical information and so I'm hoping to hear from you soon. All the Best.
My strategy is quite simple: I eat a healthy diet with occasional splurges. I weigh myself every morning. If I am over my goal weight, then I eat light for that day. If I'm well under, then I can eat more. Simple as that, and it works. I never "pump and cut." I've always consistently gained muscle without doing that. I've never been at 12% BF. If I start to get down that low then my face starts to look gaunt. I look much better around 16-18% and I'm happy with that. Maybe that's why I don't need to pump and cut: I always have a bit extra to work with.
I do think weighing in every morning doesn't take a whole lot of effort. And once you start doing that, you don't get freaked out by the daily fluctuations, and by looking at weekly trends and your calorie intake you get a sense of where your maintenance level actually is.
damn bro i can relate lol. i was in a deficit earlier this year and was doing well, then switched into a "BULK" mentality and may have lost a good chunk of progress from bulking. only good thing is im stronger now then i was then, hopefully this next cut i get leaner and be able to maintain it.
I follow Eat stop Eat intermittent fasting by Brad pilon by fasting 2 times a week for 24 hours and eat home cooked foods on following days while training hard 5 times a week.I dont track calories or macros.It has been 3 weeks since i started and i am seeing my waist circumference decrease while maintaining the same bodyweight Eat stop Eat is really underrated
I’m rocking the “bear mode” physique right now at 20-21% body fat, so there’s still some aesthetics but I’m also almost fat. I feel great and am happy with the way I look, but I’m not planning to bulk up any further since that will eventually become too much. Oh yeah and the pain of dieting back down to a lean physique lol...
I've been trying hard to lose weight (you cannot legitimately call it "cutting" when you need to drop 80 pounds of lard lol). Lifting weight the past 5 months has stalled me out. I'm definitely gaining muscle quite noticeably, and constantly insanely hungry. Hard to lose fat in any sort of hurry so I'm just taking my time and being patient, and doing hard workouts 4-8 hours per week.
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💪 Important Reminders:
1) Take the physique quiz and build your best body ever: Quiz.SeanNal.com
2) Use coupon TH-cam15 to save 15% off your first order of our research-backed, clinically dosed supplements at www.RealScienceAthletics.com
3) Follow over on IG for more helpful fitness tips and strategies: @sean_nalewanyj
I've got down to a pretty low body fat percentage and can see my abs but I still have a pot belly! How the hell do I fix this?? Great content as always BTW. Love the no B.S approach. Thank you 👍👊
Always takes me a second to realize that he is not actually in the gym.
Never noticed
Dude thanks for shattering the illusion for me.
He set up a green screen at the gym =P
@@logicalmisery3737 true 69D chess right there
You can easily see green screen colour bleed on his body.
You have to put in additional hours to comp out the color bleed which is clearly not required here.
That guy is so right. Its a matter of choosing another lifestyle and not „i wanna get ready for that summer“
Perfect timing. I dropped below 10% (ish) this week, and I think it's time to go back to maintenance for some time why I wait for my skin to shrink up. I'm super nervous about switching gears, I was at around 40% when this rebuild started, and I never want to fall back into that lifestyle.
bro 40 percent bf to 10 percent bf!?
that is insaneee!!
@@aayush6846 ikr
That’s fucking dedication right there, I know this comment is one year old but jesus christ well done. Hope you’ve kept up this lifestyle
@@EdanLeahy Thanks, man. I'm still on track. I just move through short building and cutting cycles to keep everything under control now.
@@nickvoelker7180 that's great to hear man, wish you the best of luck!
I once lost 40 pounds, promised myself I’d never gain it back.. gained 50 pounds back.
25 pounds down this year and I’m finally building solid muscle! Don’t focus on weight, focus on being lean.
I spent 7 months losing 56lbs, got super lean (~10%) and then moved in to my first real bulking phase. I was aware of the small calorie surplus theory but still my craving to consume extra calories was too much as when I transitioned from cut to bulk I inherently became less strict with myself and allowed myself to consciously cheat far too often. I'm now 14 weeks in to my bulk and I'm gaining at an average of 1.3lbs p/week (so way over the 0.5lb/week target). I want to continue bulking but I may have to do a mini cut to get rid of this excess fat, which is essentially burning time and stalling overall progress.
If anyone reads this, don't make this mistake (it's fun AF, no doubt, but I don't think it's worth it). Continue to be strict with yourself regardless of what phase you're in, and you'll get the best results in the most timely manner.
I'm still building some good quality tissue, but getting much fluffier than needed and that just isn't it. I have to say though, seeing lifting numbers increase every week is quite addictive. Finding it quite difficult to persuade myself to enter a mini cut, but I know I should.
Hope your physique is better now!
This happened to me 3 times, each time I lost and gained over 80lbs. Your videos are helping me stay consistent. I appreciate the content you put up. Much love.
Yup, keeping the fat off presents its own set of challenges. Glad the content is helping out.
@@Sean_Nalewanyjyeap you videos do help a lot. And you seem to be very self disciplined and say right things. Thank you
One more thing to consider is the activity level. Cardio amount is also caloriein a sense. If you drop cardio activities, that also needs to be accounted for when going back to maintainence
First one I hit play without even thinking you been a good mentor to us subs and I appreciate it every time.
And I appreciate the support!
Happened to me sadly! Its all about mindset. I'd always fall back to my old ways. 10 years of doing this sadly.
Yup losing fat is one thing but keeping it off long term is another
Loosing weight it’s not a race, don’t chase the number on the scale you will lose the battle, take your time and enjoy the process
This depends. The scale was my personal best friend. From Mid2022- Mid2023 i went from 230 lbs to 184. Took a break and started back up in Feb. 2024 using the scale heavily every single day, more than i was used to and went from 184 lbs to currently 156 lbs. I say it helped me, because i could see what foods worked and what didn't on a daily basis. My goal is 145 lbs with muscle, and I don't think i could've stayed in this journey without the scale and multiple compliments which reward me for my hard work. I also started this journey to prove certain peoole wrong 🔥💪 I believe it depends on the person though.
I’m a female . I love your videos. Good , straight advice. How would you equate that 12 % for to a female? I’m sure I’m not the only girl watching .? Thanks
Thanks Nicole. It'd be about 20%
Always sound advice. I lost 20 lbs following your advice and I’m now heading into my second bulk and cut. Thanks Sean!
Awesome man glad to hear!
Died you hear something?
You don’t need to bulk and cut, moron - DR Greg
Its 2021, who the hell even bulks anymore. Everyone knows its useless unless you're on gear
@@CheeseStickzZ nah lean bulking is more optimal than eating at maintenance, maybe it isn’t a huge difference but it’s still better( by lean bulking I mean a 100-200 kcal surplus)
@@owais1444 Who in the world can accurately estimate 200 calorie surplus, you think every friggin egg has 80 calories and every piece of steak has exactly as its listed on google? you will never be 100% accurate. Eat healthy high protein, eat till you're full, train hard, recover, repeat, all you need to do.
Couldn’t agree more Sean. Weight loss is about sustainable lifestyle change & gaining the education & knowledge on how to achieve that goal, & also how to tweak it to keep the weight off & live healthy forever after.
This is why I’m not a fan of any “diet plans” that don’t actually teach anything, as virtually all fad diet programs fail to give people the tools & knowledge they need for long term sustainable success.
Great video with absolutely correct info! 💪👍
One of the most important videos for fat loss and maintenance of desired body fat
Can you do a video on how stress/anger can affect the body?
Man, could his content and advice get any more solid? I’ve been listening to Sean’s advice for over a year, purchase his complete system, and I’ve gone from 22% bf to 12% bf and I’m in the best physical condition of my life at 38 years of age. I actually just turned 39 a couple of days ago, but the point is THIS is the type of advice the big fitness gimmick hacks don’t want us to know; logical, precise, and motivating! Well done, Sean, as always!
Fully agree that in order to suceed you have to change the mindset. Some will fall in love with this lifestyle, whilst others will look for excuses and fool themselves along the way.
Slow and steady literally wins in this scenario. Great info!
This is exactly where I’m at. I’m so confused on what to do now. I’m scared to come off my diet but I know it’s not sustainable long term.
Thanks 🙏
How are you hunger signals? I had to gain 5 pounds after my cut to bring up my hunger and satiety signals back to normal. But I’m having no regrets, it was definitely needed for me.
It's been 3+ months since my diet ended. I went from 185 to 160. I'm at 165 ish holding now with just keeping general habits and not binging, doing my training, and some cardio. It's easier than you think
@@3rd_iimpact I have always had a huge hunger and I eat a lot. I’m still after more results but I don’t want to get skinnier yet so I stopped cutting and I’m back to focusing on building muscle. I’ll cut in a few months to drop 5-8 puked more that I need off of stomach
The initial weight you get back will be mostly water and glycogen. I would say add 300 calories (it depends on your weight though) and see how you feel. See if your weight goes up and it should maintain at a certain point, it should be around the same If you feel good then maintain but if your still hungry increase it by a bit again.
@@zoomermcboomer4771 seems like I’m getting a little leaner for some reason but I’m eating more junk?? Could possibly be that I’m gaining more muscle now that I’m increasing the calories. I have noticed a slight increase in muscle(I’m in my early second year of newbie gains) so it’s def possible for the quick increase in muscle mass. Could also be water but my weight has not gone up by much only 2 pounds if that. I’ll keep testing the calories and see how it goes.
Thanks for the great info guys
One of the best fitness channels , no BS and sean is a humble dude . zero ego, type of guy u would wanna have a beer with, salute from toronto
Another fantastic video. It's honestly comforting how honest and straightforward you are.
Thanks Caleb 🙏
@@Sean_Nalewanyj Would there be any kind of possibility for sponsoring athletes?
Definitely made the mistake of letting it creep back up without noticing now I'm back on another fat loss journey not as bad as the first one but none less got do it right this time
amazing content as usual . Could you make a video series about training with injuries ( wrist , elbow , shoulder ..etc ) . How to avoid them and what bad exercises and form that causes them in the first place .
I’ll see what I can do
This just happened to me. I got my 6-pack and 2 months later I cannot see my abs anymore, the cravings were so freaking strong that I started eating like a pig :( don't do aggressive cuts. I will try a longer cutting with less restrictions this time. Wish me luck :)
Yeah, the cravings are pretty insane. I'm about two weeks into maintaining my current weight and am grinding my teeth resisting the urge to eat. The cravings are WAY worse than any I ever had while in a deficit.
Protect sean nalewanyj at all costs this is one of the best videos ive seen on approaching post fat loss phase.
Yeah, it's like relapsing after getting out of rehab 😂😭
Great contact Sean You've been killing it these days back on track
Maintenance phase is an entirely different mindset than the weight loss phase 💪😁
You look like the backpack kid but grown up 😂
@@sanjaynahar2161We get it Sanjay, no one likes you irl
for me it was different.. i was on a caloric deficit for a few months, got very very lean, i was very active all week long (i was in my early 40s) and when i got to the point i was happy with how lean i was, and wanted to add mass i found it hard. first, my appetite was very low and also my capacity to eat.
on top of that, because i was still very active i could eat whatever i wanted without suffering the consequences of getting fat, like i was in my teens.
unfortunately, the following year i fell out of shape because of summer break, then trying too hard and too soon to get back to the intensity of the previous year, which led to being sick, getting injured etc.
now i'm still trying to get back in shape, still have some issues with my right knee, hopefully will get better soon.
regardless of the background his advice is sound!!
I have always struggled with keeping the fat off in the long term. Mainly cuz of diet+training inconsistencies. But now im way more consistent and got to lose more weight than I ever done in my life I decided to train at home with body weight and eat clean/track kcals. Im not someone who likes to go outside so having my training at home is 100% more consistent
The most genuine fitness youtuber out there!
Thanks for the advice Sean! My new favorite TH-camr! Great content!
I will doing a video on you shortly man! Nothing but positive vibes these ways!
Thanks man I really appreciate the support.
@@Sean_Nalewanyj no problem man! Truly inspire me to get my content better & I love the advice! I look forward to sampling your pre workout too.
That was me, I had an injury: tennis elbow from improper bench form, and a guy who criticized my squat form in the gym which basically demoralized me. I went from 83 and overweight to 68 and lean in 1.5 years. I’m now 85.5 2.5 years on with 2 young kids. Restarting the journey now and loving these vids.
Would love to see a video on posture if you have any thoughts. Always struggled with upper back pain.
This really hit home for me. Yet I feel like if I don’t have someone to help me I won’t be able to get back on track. I did all the right things I bought a 100 day goal planner, I tracked everything on that, tracked my food on MyFitnessPal, tracked my workout & stuck to it. I got the results I was looking for. Then I threw it all down the drain. I dropped over 30lbs and then I stopped doing everything I did that for me where I was & I lost it all. I gained all the weight back so fast. I’m so depressed and feel like I can’t get back again. Your video really hit home to everything I did right and did wrong.
I think it's important to be aware of the study publicized by the HBO documentary on obesity that showed a person who loses 10% of their body weight undergoes permanent adaptations that cause them to burn about 20% fewer calories to maintain their weight than another person who weighs the same but never lost weight.
It's discouraging, but the experiment was pretty conclusive. So you really have to stay vigilant with calories and deal with some level of hunger to maintain a weight below your set point.
Excellent info. But, really common sense. The key is to not be in any hurry. Draw up your plan, and make small caloric adjustments as you go. As you stated, a few hundred calories over maintenance is perfect for slowly adding muscle and minimizing fat gain.
Happened to me! This video is key. Thanks Sean.
Sean, I find that people who fall in love with their goals struggle much more than those who fall in love with the process. That is true whether it’s fitness, finance or personal goals. Thanks for the excellent content.
You really have to count the maintenance calories and not try to just estimate - Iam 5ft10 and 150 lb woman and the estimate for my maintenamce calories was sth between 2000 and 2400. I weighed and calculated everything I eat for a few days and I found out I eat regularly 3500 calories while maintaining my weight. That is a huge difference!
i started working out 2019 dec-Jan . i went from 94kg to 84kg Covid hit ...... in the course of 3years i gain back 20kg
Great timing, Sean, as I'm approaching the end of my cutting phase and I was a little scared of how to handle the next phase. Thank you for your quality information, as always.
I actually had a co worker decry dieting because she gained all her weight back. She truly believed she could just eat like normal again after hitting her goal.
This is why fitness and diet education is so important. Way too many people think their calorie maintenance amount remains the same regardless of their weight.
If you're going back to your old ways thats not eating normal. How most overweight and obese people eat is not normal. Theres nothing normal about how I eat that made me gain back all the weight I lost. I kept it off for a while by eating normal but eating low cal food. Once I started binging again thats when things got out of whack.
It's not much of a difference though...I am active 6 days a week and to maintain 140 lbs i eat 2400...if I plug in that I am 130 I would maintain at 2300. Having muscle and working out every day means I can eat.
@@showerpwner Well that’s the problem. They don’t expect to keep working out and eating low calorie once they hit their goal. As well most people need to lose a lot more than 10 pounds. The difference in calorie maintenance is pretty big at 50+ pounds of weight.
Extremely useful video. Great work as always, easy to tell how much work you put into getting information correct for your vids. Keep it up Sean!
Thanks Andrew 💪🏻
Yoyo dieted for 4 times. Now I maintained my fitness goals for 6 months now. i guess the difference out of all the 4 times is that this time i attempted to lose the weight 2.5x slower focusing more on long term goals
Brilliant explanation, just so clear
This is exactly what happened to me; granted mental health and this year played a large part in my efforts, and I was aware what I was doing, but astute advice from someone who has been there. Good video as always Sean 💪🏼
Great video Sean, especially as we head into holidays(holiday cooking). One thing I would recommend everyone consider is including a good amount of fiber in their diets while trying to maintain. Keep your body regular, especially if your eating meats primarily for protein. This isn’t just to stay at a desired weight but to make sure your intestines are healthy too. As you get older the possibilities of cancer or even having parts of your tripes removed increases when your piling on heavy meats along with other substances that can take its toll on your insides yo. Castor oil every now and again can really help you clean out your colon, but you can go with other colon cleansing options.
Stay healthy, stay regular! ✌️😎🤘
Marathon not a sprint
I'm 17 and it's sooo hard to diet when you live with an Italian family... My parents always buying chips and making pasta lol
There's nothing worse than being very hungry and looking in the cupboard and fridge and finding high calory low satietting low protein very tempting foods
Especially when u trying to eat 1500 calories a day
I can imagine that would be pretty challenging
I'm indian and can relate
My parents just think rice matters . If I don't eat all the rice , I'm "starving" myself 🤦
1500 calories at seventeen years old why the fuck would you cut like that it's not healthy
@rachid
Are they male or female? How tall are they? How much do they weigh? What are their goals?
You literally know nothing about this person 🙄
@@ainternet239 I'm assuming he is a standard teenager male
Not many want to hear this, but if you find yourself turning a return to maintenance calories into a new caloric surplus, whether because your new maintenance is now lower than before (meaning you get to eat less or you gain fat), or because you simply want to eat more (treat yo' self, "I deserve this", "I have to live my life", etc.), the answer is simple: do more cardio.
For every 100 calories over your maintenance, run one single extra mile. Or walk. Add a mile for every 100 calories over maintenance. Want to add 1,000 calories to your daily intake over maintenance to treat yo' self, or bulk, or because you choose to fall off the rails? Add a ten mile run every day. Or add fewer calories so you don't have to make this ridiculous adjustment. Adding 2-3 miles per day for a 200-300 calorie surplus is a fair trade. If one of the many who just don't want to walk or run: better find that actual caloric maintenance level and stay within it, or accept that inevitable fat gain.
Very Insightful video. I am nearing the end of my cut and I am already making plans for my maintenance period before starting my first genuine bulking phase. The mental toil that I had to endure in the past three months of cutting was unimaginable but it paid off in the end and honestly if it wasn't for your videos I would not have reached my goals. Thanks a lot Sean for your commitment in putting out great videos and huge praise for the effort in helping the fitness community!
Same dude! How lean did you get and at what calories a day did you end your cut on?
@@loosecannon6142 I reached around 11%-12% body fat, and i had to end my cut on 1800-1900 calories. I am currently 61kg
@@ahmadghamloush5985 61kg? Thats pretty low but whats your height?
One of my favorite fitness channel!!
Great content! I started going back the other way and this is motivating me to get back on track.
Bell button on! I like your approach and information
Still a solid 16-20 weeks off my target weight but this is good info to keep in mind. I successfully lost 25lbs in a summer but then over the next year put it right back on.
The maintenance phase is almost more important than the fat loss phase ...
Without an after the diet plan you will not have long term success...start thinking about it before you get to your goal "fail to plan...plan to fail"
Merry Christmass Sean (and everybody), and Happy new gainz!
Great advice as always. Really enjoying your supplement line! Your pre workout is top notch!
Happy to hear man Thx for the feedback 💪🏻
Hey, i know that guy, that's me
You're THE Sean Nalewjkyzxc?
Awesome valuable advice for me. Thanks Sean
Finally got close to my goal for summer and since it got colder just decided that I might as well keep some fat then gradually stopped counting calories... definitely losing some ab definition slowly but I also felt weaker after the cut yet I feel comfortable now in terms of strength progression
Great video to remind, especially being 9 months into the quarantine. I have been trying to build muscle for 5-6 years, have been successful and while staying lean most of the time. Staying out of the gym and trying to do home work outs for 9months demonstrated how actual the advise of this video is and how easily maintenance calories alter and how easily that affects weight gain.
Know this is good advice cause I've been there - done that. One of the highlights for me was when you said that gaining a couple of pounds was normal. It's so unless you''re so very careful. And even day to day things will change. Don't be a slave to the scales. The body is always adjusting.
Valuable contribution as usual !
I find that a fitbit or something like it helps with estimating calorie intake and expenditure. Its not super accurate but its great to use as a guideline.
Only useful as a guidance if you're also tracking calories and you can track the difference between the two. Most people can't do that
always gives the best advice on the tube when it comes to weightloss
I was a Master Fitness Trainer (MFT) in the military reserves. What you refer to is the commonly taught term called MAINTENANCE TRAINING, holding onto the goals reached. Nobody thinks this far ahead; like what a dog is going to do once they caught the car they are chasing down the road.
I'm having the maintenance calorie slide problem now. I've lost 50lbs so far this year (fairly easily) but still have a bunch to lose (I was 5'10, 255, now 205 and still flabby). Now I've been stagnant for a couple of weeks and am afraid my maintenance has dropped this low. To be fair, I've been eating comfortably this whole time, so I guess now comes the real pita part.
Great timing
I have 4 weeks left of my cut. Was debating on adding 100 cals a week back to maintainance. Then a small 200 cal surplus for my powerlifting phase. I started at 240 now 198. And I had my list of restaurants in queue once my cut was over 😭. Thanks for the advice 👍
Nobody can possibly sustain move more eat less. It’s like torture. If you want to feel good you cannot approach your health this way.
Summary: Once weight loss is achieved, recalculate maintenance and eat maintenance or +200 for lean gaining.
Also he mentions at the end that if you JO too many times per day it's hard to get a workout in
I agree with you a lot on what this video is about. Good video. Help that kid the iron Musket. Possibly good help for him if he would really understand what you are talking about. Watch his last video he made around a week go about him following the Greg Doucette diet so he understands you. You did a job with this subject I believe. Thanks
In my case (as 33yo), I was able to drop the "diet" and gym for about 10 months each year (for almost 10 years straight) , but never gained more than 5-6 kg in that period and get a bit chubby (cause I was eating slightly more than caloric maintenance) ... Yes, muscle shrink a bit, belly gets bigger, but I easily return the "volume" of the muscle every year before the summer thanks to "muscle memory"... And I lose those extra 5kg (prolly around 10 pounds) in 2 months of training, so FOR ME, that "lifestyle" factor is not really necessary, I can shift it "back and forth" no problem... Again, that's my body and metabolism, so it probably not gonna work for the majority of people, but for those who it will, "take it easy and enjoy", and dont get demotivated if you cant sustain "Sean's" type of life and commitment to remain "15% of body fat year long" ...
Great advice. I needed to hear this because I didn't know. I'll be back to watch this when I hit my goal.
Always on point with your info
You are the best, Sean !
Great video, Sean! Appreciate your content.
Very good and much needed video!! Had to learn this out the hard way
Great video as always.
Dammit i should have heard this 10 months back! and now im back at this cutting phase again because i rebounded :(
Merry xmas Sean!
Blason Jaha cuts on 3500 calories. He has people telling him he’s ripped in person. Seriously though, another well informed video Sean 👍
Bigger than Ryback
No dietary laws broken.
Jason blow-whale
Jason blaha is fat
Just sent the info for a training program (for a third time). I hope I get a response. I just started receiving emails from you so perhaps the problem was resolved. I neglected to indicate a limitation on my exercise ability. The only leg workout I can perform is bodyweight squats due to osteoarthritis in both knees and hips which thus far has prevented me from adding weight to the movement. I realize I'm probably not typical but I respect your desire to provide ONLY good and practical information and so I'm hoping to hear from you soon.
All the Best.
Thumbnail is hilarious!
My strategy is quite simple: I eat a healthy diet with occasional splurges. I weigh myself every morning. If I am over my goal weight, then I eat light for that day. If I'm well under, then I can eat more. Simple as that, and it works. I never "pump and cut." I've always consistently gained muscle without doing that. I've never been at 12% BF. If I start to get down that low then my face starts to look gaunt. I look much better around 16-18% and I'm happy with that. Maybe that's why I don't need to pump and cut: I always have a bit extra to work with.
This happened to me thanks for the help
I find that loving beer more than hating fatness is a definite hurdle…
Almost forgot, Fortune Health and Happiness in 2021 Sean, your always on point with content, keep it up!
I do think weighing in every morning doesn't take a whole lot of effort. And once you start doing that, you don't get freaked out by the daily fluctuations, and by looking at weekly trends and your calorie intake you get a sense of where your maintenance level actually is.
This happened to me.twice. I'm on my third attempt, fml.
Was 215 now I'm at 198 need to dropp to like 155-160 and keep it there.
Thanks bru you are one of the most helpful people on TH-cam .lost about 8 kg need to lose 4 more bro
Good video, nice numbers given. Very logical.
damn bro i can relate lol. i was in a deficit earlier this year and was doing well, then switched into a "BULK" mentality and may have lost a good chunk of progress from bulking. only good thing is im stronger now then i was then, hopefully this next cut i get leaner and be able to maintain it.
I follow Eat stop Eat intermittent fasting by Brad pilon by fasting 2 times a week for 24 hours and eat home cooked foods on following days while training hard 5 times a week.I dont track calories or macros.It has been 3 weeks since i started and i am seeing my waist circumference decrease while maintaining the same bodyweight
Eat stop Eat is really underrated
Just train. Even if you gain too much some of it will be muscle.
I’m rocking the “bear mode” physique right now at 20-21% body fat, so there’s still some aesthetics but I’m also almost fat. I feel great and am happy with the way I look, but I’m not planning to bulk up any further since that will eventually become too much. Oh yeah and the pain of dieting back down to a lean physique lol...
Bear mode= lazy mode
11kg down, 50 more to go 💪🏻
I've been trying hard to lose weight (you cannot legitimately call it "cutting" when you need to drop 80 pounds of lard lol).
Lifting weight the past 5 months has stalled me out. I'm definitely gaining muscle quite noticeably, and constantly insanely hungry. Hard to lose fat in any sort of hurry so I'm just taking my time and being patient, and doing hard workouts 4-8 hours per week.