Started reverse diet month ago, from 2800 to 3400 cal now gained only 3lb and lots of strength in all compounds, cheers to Margaret 💪🏻 PS. My clothes fit better!
Got to get flat to lose the fat - it’s a mind duck for sure! Just got to be willing to fight through it . Just starting prep for 2nd show ever -20 weeks! Currently 12% -61 yo! Hardest thing I ever done !
13:06 True for some, not for all. It depends on your genetics. I live in single digit and have to add multiple dirty meals with high calories, just to make sure I'm too low single digit, because of my genetics. I'm talking pizza for dinner or Chinese food for dinner just to bump calories. Root beer floats every night for desert after dinner, and still single digit with visible veins on all of my abs, my chest, and visible glute striations. Don't get me wrong, I eat mostly clean, never miss a day that I don't exceed one pound of protein per pound of bodyweight. But I will definitely add high calorie junk food dinners and things, just to bump my calories because my metabolism and activity are high.
I got a six pack by completely ignoring all of this advice. However the difference was I road my bike about 10 miles a day because I didn't have a car, I had a job in a kitchen that I was constantly moving and had times to lift weights 5, days a week. However once I got a job that moved less, stared driving then I easily gained weight
@Fortress7 yes, this was 2017 and I was 27. Now I'm 34. However I'm sure that if I started riding my bike around town and just did 3 days a week at the gym I can get the same results
I got to around 7.5% Body Fat in October for a photoshoot my coach wanted me to do towards the end of a 3 month cut. During the last 7 - 10 days was finding it really hard to fall asleep and stay asleep, or waking up eating biscuits at 3am 😂 And that’s not even that shredded.
@@oray.gungor. neither, Impedance Scales - so appreciate they aren’t super accurate but these are ok enough. Had these for years and for context it had me to 15% BF in Nov when I was peak bulk, before we slowly dieted down over several months.
I’m at 6’ 233 lbs. somewhere short of 30% body fat. I want to get to 15%. Is it safe to assume that I have to do the same? Make sure protein is hit, eat close to 3k calories. Then cut 500 cals for a few weeks, then reverse out for a few weeks and then do it again 3-4 weeks later. Repeat until I get to 15%. I guess this is an annual goal, not a 3 month goal
I’m not a fitness trainer but I’ve went from 23% to now 13% within 5 months. What I’ll suggest is 1st finding out your average caloric intake count. Once you do that, you’ll have a better understanding where to start. For example, if your daily caloric count is 4,000, then yes, do a cut from 500-700 calories. Make sure you get your protein, and walk. Key takeaways: 1.) Find out daily caloric intake 2.) Make sure to get your target weight protein (ex if you planned to weight 195lbs, your protein should be at 195grams daily) 3.) Walk and get your steps in (every 2 to 3 weeks, increase your steps by 2k). 4.) Make sure you’re doing Resistance training to maintain muscle Good luck to you
I'm a 58 yo female who's at 40% bf and am not new to lifting and dieting but starting again to lose weight. How long can I stay at 1600-1800 calories per day if I'm hitting 150g protein and not feeling hungry?
When I think about all the times I went on diet in search to look a certain way, I'm so happy that I don't care about that so much anymore, I chase health and thats enough for me.
When you guys say 3,500 calories or so before a cut (for a man) and not gaining weight; -would those calories be considered BMR calories? -or do they include the workout/active daily calories?
Being very lean doesn't make you happy, but I'm able to maintain low body fat as a woman on a diet i'm happy with eating around 2000 calories of carbs! Maybe I'm a freak but I'm not exercising much discipline, the only thing I do is not eat a single gram of processed food.
The first question in Q and A was an odd one to choose given that they spend a good few minutes at the start answering that… time would have been better spent with another question.
Im so glad that I don't care about BF%. Just being healthy and having fun at races. Interestingly, being healthy and training for races means I don't have an issue with BF%. ("healthy" includes mental health as well, as it should..)
Hi guys, 20 lbs loss needed STAT. I'm not doing this wait till January crap. I've been working on it since march. Lost ten pounds. Just need to pick it up a few levels. 30pounds long term target . It should get me to between 10-20%. I use my fitness pal to track calories. My main issue is hard gaining on arms, other than losing fat. I have nice titties(pecs). Pity about the body fat hiding them 😂
Truly respect the channel but man this is a heavily slanted and highly pessimistic take on single digit body fat. It’s as if the message is “everyone walking around with single digit body fat can’t maintain it and they are absolutely miserable when they have it” which is simply not the case. I fear those who watch this will listen to the “experts” and label a completely achievable goal as an impossibility. For clarity sake, I am not talking 3-5%, I am talking 6-9%. If anyone out there is looking for a more optimistic viewpoint on how this can be done sustainably, year round and not miserably just search “single digit body fat year round” and look for channels like Thomas Delauer, Kinobody, AthleanX, etc…. it is true it is challenging, I have done it. But let’s not put a cap on our potential with all these limiting beliefs.
I appreciate how often you guys upload videos. Keeps me in the right mentality as we go into the holidays with all the indulgences around
Bring back the timestamps guys pls, not even to skip around, but to refer back to key points.
Na to skip around 😂
Quit whining. They do what works for them.
Yeah and he's doing what works for him you're doing what works for you and so on dufus @@SupahNerd
Drop a timestamp in the comments
@@SupahNerddon’t think he’s whining, he just asked a question which is okay to do last time I checked
Thanks for mentioning the difference for women right off the bat!
Thank you gentlemen for the work you do
Started reverse diet month ago, from 2800 to 3400 cal now gained only 3lb and lots of strength in all compounds, cheers to Margaret 💪🏻
PS. My clothes fit better!
This is amazing! I'm afraid to try again. I gain weight super fast
Got to get flat to lose the fat - it’s a mind duck for sure! Just got to be willing to fight through it . Just starting prep for 2nd show ever -20 weeks! Currently 12% -61 yo! Hardest thing I ever done !
So good I listened to it 2x
13:06 True for some, not for all. It depends on your genetics. I live in single digit and have to add multiple dirty meals with high calories, just to make sure I'm too low single digit, because of my genetics. I'm talking pizza for dinner or Chinese food for dinner just to bump calories. Root beer floats every night for desert after dinner, and still single digit with visible veins on all of my abs, my chest, and visible glute striations. Don't get me wrong, I eat mostly clean, never miss a day that I don't exceed one pound of protein per pound of bodyweight. But I will definitely add high calorie junk food dinners and things, just to bump my calories because my metabolism and activity are high.
"There are more billionaires than people with abs"
Who the hell reports their abs to a population survey?
Wonder how many billionaires have abs…
@@magicmollieeeonly Dan Bilzerian 😅
Hell yeah I been waiting for a video I go through mind pump withdrawals 😂
I got a six pack by completely ignoring all of this advice. However the difference was I road my bike about 10 miles a day because I didn't have a car, I had a job in a kitchen that I was constantly moving and had times to lift weights 5, days a week.
However once I got a job that moved less, stared driving then I easily gained weight
also I bet you were in your 20s so your body might not have been as sensitive to certain things
@Fortress7 yes, this was 2017 and I was 27. Now I'm 34. However I'm sure that if I started riding my bike around town and just did 3 days a week at the gym I can get the same results
Dear Mindpump, love your pod. Please could you bring back the time stamps? Thank you kindly/ Roo
I got to around 7.5% Body Fat in October for a photoshoot my coach wanted me to do towards the end of a 3 month cut.
During the last 7 - 10 days was finding it really hard to fall asleep and stay asleep, or waking up eating biscuits at 3am 😂
And that’s not even that shredded.
Um 7.5% is incredibly shredded
is it Tanita or DXA result?
@@oray.gungor. neither, Impedance Scales - so appreciate they aren’t super accurate but these are ok enough. Had these for years and for context it had me to 15% BF in Nov when I was peak bulk, before we slowly dieted down over several months.
What are some of these healthy meal prep services?
I’m at 6’ 233 lbs. somewhere short of 30% body fat. I want to get to 15%. Is it safe to assume that I have to do the same? Make sure protein is hit, eat close to 3k calories. Then cut 500 cals for a few weeks, then reverse out for a few weeks and then do it again 3-4 weeks later. Repeat until I get to 15%. I guess this is an annual goal, not a 3 month goal
I’m not a fitness trainer but I’ve went from 23% to now 13% within 5 months. What I’ll suggest is 1st finding out your average caloric intake count. Once you do that, you’ll have a better understanding where to start.
For example, if your daily caloric count is 4,000, then yes, do a cut from 500-700 calories. Make sure you get your protein, and walk.
Key takeaways:
1.) Find out daily caloric intake
2.) Make sure to get your target weight protein (ex if you planned to weight 195lbs, your protein should be at 195grams daily)
3.) Walk and get your steps in (every 2 to 3 weeks, increase your steps by 2k).
4.) Make sure you’re doing Resistance training to maintain muscle
Good luck to you
I lovh u sirs
What’s the average healthy range of body fat for women in their 50’s?
Good question i want to know too
Can a woman do this method for regular weight loss and not to get to single digit body fat?
I'm a 58 yo female who's at 40% bf and am not new to lifting and dieting but starting again to lose weight. How long can I stay at 1600-1800 calories per day if I'm hitting 150g protein and not feeling hungry?
How quick can a person reverse diet?
Say im at 2000calories and want to build up to 4000calories.
When I think about all the times I went on diet in search to look a certain way, I'm so happy that I don't care about that so much anymore, I chase health and thats enough for me.
When you guys say 3,500 calories or so before a cut (for a man) and not gaining weight;
-would those calories be considered BMR calories?
-or do they include the workout/active daily calories?
Being very lean doesn't make you happy, but I'm able to maintain low body fat as a woman on a diet i'm happy with eating around 2000 calories of carbs! Maybe I'm a freak but I'm not exercising much discipline, the only thing I do is not eat a single gram of processed food.
The first question in Q and A was an odd one to choose given that they spend a good few minutes at the start answering that… time would have been better spent with another question.
Im so glad that I don't care about BF%. Just being healthy and having fun at races. Interestingly, being healthy and training for races means I don't have an issue with BF%. ("healthy" includes mental health as well, as it should..)
Hi guys, 20 lbs loss needed STAT. I'm not doing this wait till January crap. I've been working on it since march. Lost ten pounds. Just need to pick it up a few levels. 30pounds long term target . It should get me to between 10-20%.
I use my fitness pal to track calories.
My main issue is hard gaining on arms, other than losing fat. I have nice titties(pecs). Pity about the body fat hiding them 😂
Thumbnail looks like Adam finding out he has single digit brain cells from all the roids 😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂
Thumbnail is dirty lmao.
Truly respect the channel but man this is a heavily slanted and highly pessimistic take on single digit body fat. It’s as if the message is “everyone walking around with single digit body fat can’t maintain it and they are absolutely miserable when they have it” which is simply not the case. I fear those who watch this will listen to the “experts” and label a completely achievable goal as an impossibility. For clarity sake, I am not talking 3-5%, I am talking 6-9%. If anyone out there is looking for a more optimistic viewpoint on how this can be done sustainably, year round and not miserably just search “single digit body fat year round” and look for channels like Thomas Delauer, Kinobody, AthleanX, etc…. it is true it is challenging, I have done it. But let’s not put a cap on our potential with all these limiting beliefs.
The faces on these thumbnails 🤔 ridiculous lol
Fhir wahi sax sux ki baatein