The first time I stayed sober through a weekend I realized everything about the party mentality is a lie. It holds you back in infinite ways. You can literally be a super human if you can go through the weekend without alcohol and partying
Agreed! I took a break from drinking alcohol eight years ago. Still on break and I have no intention of ever going back. Booze wears you down. Such an idiotic way of relieving stress. It makes you feel a little better now only to feel worse tomorrow. When stressed, I work out instead of reaching for a beer or glass of wine.
I can relate. I had "fear of missing out" on fun big time. It took a long time to realize it wasn't that much fun and that scene isn't going anywhere. Any time I want to go spend a lot of money on a poison, and really not even have that much fun, I can. But being sober means I don't want to do that.
This is the gospel man! I've dropped 126 lbs which has been a whirlwind to say the least. But for moments of my journey that's what I would do. I'd tell myself I earned a pizza or taco bell on the weekend. Which was a mindset I had to get away from. What I've learned from great guys like Paul that give us all this information for free. Is that maybe just have a less than healthy meal once on a Saturday. I don't like the "cheat meal" words. Not an entire day of eating less than healthier choices. It's a bad mindset there is no bad food. It's all about moderation and no food is off limits. Thanks for always bringing us all of this help. It probably saved my life! I know it's helped many people.
Same here, down 153 lbs naturally. For a while, it was an endless cycle where I'd drop a few lbs during the week and gain it all back on the weekend. Cut out the booze, tracked my macros and integrated resistance training... That's about it!
Tips Stay active on the weekend Flexible eating during the week Try to cut out alcohol , or find the lowest calorie option Plan your alcohol to fit into your calorie goals Dont make plans that involve making food the primary focus( eat before you go if going out) Meal prep even for the weekend ❤
Alright; 1. Include some training modalities or exercises on the weekend. 2. Avoid restrictive diets and adopt a flexible weekly approach 3. Plan and implement lower-calorie alcoholic drinks or cut out completely 4. Avoid making plans on the weekends that make food the primary goal 5. Prepare your meals ahead of time before the weekend comes
I've never seen anyone saying that. The majority of videos exclude weekends. Coaches say just to exercise maximum 5 days . It makes a lot of sense this video. Thanks for being " different ".👏🏼👏🏼
Having to stop alcohol consumption due to fatty liver has absolutely been critical to reversing fatty liver but also dropping body fat percentage but the social impact is where I ran into trouble. But , feeling like you back in your 20’s when your in your early 40’s is so worth it.
Never drank alcohol and had fatty liver in my 20s most likely due to over training and going from high processed carb diet to a fast food high fat diet. I think maybe my gallbladder was screaming at me.
I decided to cut out alcohol and dating for the summer so could focus on my fat loss goals and damn did that make a huge difference in my consistency so far!
I treat the weekend as any other days…I just have more time to spend with my kids (which burns extra energy!)…and more time to cook and workout . 💪🏋️♀️❤
Sunday is my one day I allow myself a sweet of some sort. Sometimes I do cardio on Sunday and sometimes I don’t. So long as I have 6 days of training under my belt then I don’t stress over it. This is working for me. Just remain mindful
I walk most days as well(at evening time for 45 minutes and sometimes I do other cardio in that time). It is the only way I get over 10,000 steps in. I work out in 4 day intervals. Push, pull, lower and active off day. Then repeat. Abs five times a week or more. I eat mostly/high raw fruit, veggies, nuts and seeds. No alcohol. I have been applying your advice and I am going to tell you. Thank you so much for caring enough to guide us in the right direction. Bless your soul!!!! :) Big hug to you.
Great video Paul. Your description of what people do on the weekend is spot on. I could relate to everything you said. I’ve noticed the best gains in my fitness and better sleep thanks to cutting out alcohol. It first started as dropping alcohol on “school” nights, but now I look forward to having good sleep on the weekend too and solid workouts. Thx for all the great input!
I like to supplement with protein-powder on such days, because that is going to be the hardest macronutrient to come by, so drink a good amount of protein (like 25-40%) before or after your "normie" meals.
Changing the weekends to focus on progress and getting closer to your goals, regardless of if it's fitness, skills or work, changes everything. 52 opportunities to get ahead! 🔥 I see it as an opportunity with no distraction to focus on myself 👌🎯😊
I have a large family so seems like every weekend there is some kind of birthday party or get together.. thats smart eating before and just having a diet coke and enjoying the company 👍
I just do 6 days solid of sticking to my macro tracking and on Sunday after I did my cardio and went to church I’ll have my cheat meal and cheat dessert around lunchtime for the week and on Monday I’m back to my Macros. I noticed I don’t gain any weight at all rather my body feels more bulky from the carbs, it’s better to have your cheat meal and not a cheat day or cheat weekend. 👍🏼 Mind you I don’t hold back when we go to eat after church but I don’t indulge in binge eating throughout the weekend 🙂
I generally eat one treat a day. I don't feel restricted at all. Maybe one of two drinks on the weekends. Eat most meals at home so I know what's in it. I prioritize protein and never eat corn syrup, vegetable oil, or soda. I stay pretty lean year round.
I only save my drinking for a special occasion now. It's been like 60 days since I drank any alcohol. All it does is set you back further from goals. :)
This is SO me. Guilty as charged of falling into this trap of more or less watching what I eat during the week followed by a weekend of just eating whatever the hell I wanted. I guess I need to limit it to maybe just one cheat meal and just GETTING my butt up, even on weekends, and getting out there on my bike at 7:30/8 am. Especially since it’s been triple digits here in South Texas lately.
Paul this vedio was very helpful. I try to eat healthy all week. My family sometimes go!’s out on weekends.i still try to eat healthy .like if we go Mexican. I eat chicken with shrimp.and steak! And rice and beans. That’s what we’re doing tonight!
I basically eat normally but cut out junk food, alcohol and sugar (for the most part) I have been seeing results with exercise everyday of course. Thanks Paul.
Dropping alcohol has such dramatic results, it feels like ‘cheating’ - I’m down 90 lbs. close to my goal. No Ozempic, no bypass. (Compensating with 420)
Just found your channel and is learning a lot, thank you😊 Would it be possible to make a video to premenopausal/menopausal women who struggle with weightloss and fatigue due to hormonal changes, insomnia and stress??🙏
Great tips! This is my biggest problem for sure. What are your thoughts on eating extra lo-cal during the week to save some calories for the weekend on a weight loss plan?
With flexible dieting u also don’t see junk food as this rare drug that u over eat after in the weekendsI think it’s this feeling of missing out why most people fail diets. If u have some treat foods in calorie deficit u will most likely not over eat after dieting is over
Wow! What a prefect question! I’ve noticed I really have been going not with my food consumption during my weekends 🤷🏾♀️Thank you for bringing this to the forefront!
I've never been a huge drinker so between that and still deciding to eat most meals at home, weekends are SO much easier for me! weekdays are harder because i work at a computer all day and get really restless
Wow! Great video! Great advice I will certainly be using that advice starting this weekend that is what is holding me back I sent you pictures in a question now you don’t even have to answer it. Thanks again Paul! I think when I come back from Hawaii, I’m gonna contact you and get it some coaching done
This hits home for me. Gained almost 10 lbs last Sat and Sun. Lots of eating and drinking on Father's day weekend! Busted my ass for the last few days to get back to where I was on my weigh in Sat morning. Just under a pound to go. :) Understand most of the weight gain was water. Definitely going to be good this weekend. I've also found I could have a "cheat" meal for lunch, with a couple drinks and desert, then fast the rest of the day. Not ideal, but if you have to have a cheat, this may work for others too.
Dam 10 pounds in 2 days. Last time I remembered putting on that much weight was when I was a couple of days dehydrated and put on close to 12 pounds of water weight in like 3 days due to a rebound effect.
I went from 175 to 149 in a month. I still have a slight pug at the bottom of my stomach. Do I stay on my diet and eventually it will come off? I eat one time a day. A meal at 12pm and a protein smoothie at 6pm. I put kale , spinach organ protein and sometimes fruit. Then the rest is intermittent fasting. I get 10,000 steps a day. Sometimes I wear a hot suit while walking. I drink nothing but water. What else do I need to do?
Hey Paul. I’m just a hardworking man. I work out 7 days a week. Cardio 7 days a week lifting 5 days. I have a pretty good physique. I’m more shredded than you in this video. I’m just curious what percent body fat are you? I work out alone. I’m 5’9 160.
Seriously, though, one of my downfalls has been a love of craft beer. I used to drink Coors Light on the weekend. They only have about 100 calories for 12 ounces. But sub in pints of brews and the calories skyrocket.
I’m not sure if this is a similar thing but what I keep doing is sabotaging my progress. I don’t feel like I earned cheating but I will do good for a while, see progress then go off the rails for days or a week until I lose all my progress, get fed up with the gain and start over again. It’s a vicious cycle and I don’t know how to stop because I don’t know why I do this. 😭
Oh yeah congratulations on your sober. I mio drink once weekend. My wife and I share a bottle of wine In Olive Garden. Do you recommend a particular treadmill ? I’m looking on buying one. We have crappy weather here in Pennsylvania.snow.rain. Ice.
I took your advice and started walking everyday before I eat. So my plan is to wake up have some coffee with cream and honey, just we bit, and then walk for the 30 minutes, is the cream and honey ok? since it's not really eating? I just started today. I also quit alcohol 11 days ago and started going to the gym. I even did a yoga class last night. I'm 314 pounds so I really need to do this, I'm sick of pulling up my pants all the time
When does your body do the calorie deficit math ? By that I mean - how many days does a calorie deficit lead to a change in scale weight ? Is it daily ? Every 2 days ? At the end of the week ? Or does it vary person by person ?
Give it a couple of weeks. At first you will lose water but in time, your clothes will fit differently and then you will,drop a few pounds. Be patient and keep,working towards your goals. It took me 6 months to lose ten pounds from 164 to 154. It will happen if you track your macros and exercise properly.
I do a 40% carb and protein, 20%fat. I allow 3 hrs anything goes with food per week. About 2000 daily calories otherwise . I am 56 . I workout . Pretty lean. Have abs. Not magazine abs…but abs.
I am on week 4 of the new diet using your calculator for calories & macros and I have not lost any weight after the first week (water weight). I did get bloodwork done and found out that my iron is very low which googling seems to think that might be a part of why I can't lose weight. Is there anything else to look out for that could be preventing weight loss? All food is weighed and measured (cooked at home), sleeping 8-9 hours per week with a cpap, lifting 4 days per week (standard), and added in cardio 2 days per week (rogue bike 5 miles).
Anytime you’re not losing weight on a given calorie ranger activity level we can often start to worry, but the reality is you simply need to lower your calories are increase your activity or do a combination of both this will ensure you keep fat loss movie
@@PaulRevelia I was hoping not to lower it too fast based on your 10xbw calories (need to lose 80 lbs). I weigh 280 and am eating 2205 calories per day (5'9). What do you recommend me dropping down to?
This ialso works for alcohol. Drink some fluids before going for a few drinks. You end up only drinking 1 to 2 beers and feel good the next morning due to the hydration.
I started a last second cut at the beginning of may when booking holidays in august. im on a 950-1k caloric deficit (im tracking everything and didnt even have a cheat snack so far. --> 2100 kcal for the whole time and about 120carbs 220g protein) and am down to 94kg from 103kg (180cm and quite muscular). my already starting to see the abs in good lighting. i train everyday and have no issues with regeneration so far. (didnt lose any strength at all) sometimes when i feel weaker i just do far less volume and do some walking on those days. should i continue like this or does it make sense to deload in a greater form than just limiting volume on weak days. also should i carb up at some point to get an energy boost? i also do not do any cardio other then the walking and riding my bike to get around. when should i start to incorporate more cardio?
i feel like part of the exercise to burn calories problem is you were going to burn calories not exercising and people add it all up. Like uh they walk for an hour and burn 500 , so they adjust calories in by 500 , but if they didn't exercise at all they would have burned 100 just doing nothing , so it's not i burned 600 exercising , it's more like i burned 400 exercising , if that makes any sense.
Hi Paul. I am currently "zigzag" dieting. I am 6'1 and currently at 326, which is a 14lb loss since 5/30/23. I am eating 1,800 calories/day Monday-Friday, then on Saturday and Sunday I bump my calories up to about what my maintenance calories are based on a TDEE calculator I used so about 2,898. I am also walking one hour/day four days a week and weight training 3 days/week. Any thoughts would be greatly appreciated.
@@PaulRevelia Thank you for the reply! Yeah, I actually feel pretty good so far as well. Like I said, I just eat my maintenance calories on the weekend and make sure to still track those days as well so I make sure I'm not over doing it. I've been watching your videos for years, and you give a lot of very great and useful tips and information, especially walking for cardio and refeeds.
The title of this video is not what it's about. The video is about how to approach diet & exercise on weekends. Good info, but not what I was expecting when I saw the title.
I'd love to meet you Paul!!! You'd be a great buddy for me to do and share things with man to man!!! You're quite a stunning man to man inspiration on me too!!!
I’m good for most the week, but then I go and stay the night with my mom, once a week and when I’m there…. Yep she cooks and I eat terrible while I’m there…. 😞
I want to be sub 10% BF will doing the 90 day challenge help I am 5’9 and went from 215 in February to 182 now. I obviously can’t win the challenge cause I have gotten pretty lean but I want that extra motivation to get below 10% 💯💯💯💯💯
The first time I stayed sober through a weekend I realized everything about the party mentality is a lie. It holds you back in infinite ways. You can literally be a super human if you can go through the weekend without alcohol and partying
i remember having a similar feeling!
Agreed! I took a break from drinking alcohol eight years ago.
Still on break and I have no intention of ever going back. Booze wears you down. Such an idiotic way of relieving stress. It makes you feel a little better now only to feel worse tomorrow.
When stressed, I work out instead of reaching for a beer or glass of wine.
Absolutely! I even went to once a week and it didn't work. Gotta stay clean!!
Pump the brakes dude, you're not superhuman, you're just sober
I can relate. I had "fear of missing out" on fun big time. It took a long time to realize it wasn't that much fun and that scene isn't going anywhere. Any time I want to go spend a lot of money on a poison, and really not even have that much fun, I can. But being sober means I don't want to do that.
So simple. Whenever I would get close to my body goals I would have a “cheat day” and the next thing I knew the goal was forgotten..
This is the gospel man! I've dropped 126 lbs which has been a whirlwind to say the least. But for moments of my journey that's what I would do. I'd tell myself I earned a pizza or taco bell on the weekend. Which was a mindset I had to get away from. What I've learned from great guys like Paul that give us all this information for free. Is that maybe just have a less than healthy meal once on a Saturday. I don't like the "cheat meal" words. Not an entire day of eating less than healthier choices. It's a bad mindset there is no bad food. It's all about moderation and no food is off limits. Thanks for always bringing us all of this help. It probably saved my life! I know it's helped many people.
wow that's just amazing success, thanks for sharing your story.
Congratulations, Great job!
Same here, down 153 lbs naturally. For a while, it was an endless cycle where I'd drop a few lbs during the week and gain it all back on the weekend. Cut out the booze, tracked my macros and integrated resistance training... That's about it!
That's amazing. Life changing.
@PaulRevelia thank you Paul 🤝
Tips
Stay active on the weekend
Flexible eating during the week
Try to cut out alcohol , or find the lowest calorie option
Plan your alcohol to fit into your calorie goals
Dont make plans that involve making food the primary focus( eat before you go if going out)
Meal prep even for the weekend ❤
All great advice!
@@PaulRevelia#TongueInCheek, redefined!
Alright;
1. Include some training modalities or exercises on the weekend.
2. Avoid restrictive diets and adopt a flexible weekly approach
3. Plan and implement lower-calorie alcoholic drinks or cut out completely
4. Avoid making plans on the weekends that make food the primary goal
5. Prepare your meals ahead of time before the weekend comes
Training on weekends was a game changer for me. Used to take off, feel like crap on Monday. Not anymore.
These are spot on. I meal prep during the week, and don’t plan the weekend. 100% my downfall.
happens to the best of us!
I've never seen anyone saying that. The majority of videos exclude weekends. Coaches say just to exercise maximum 5 days . It makes a lot of sense this video. Thanks for being " different ".👏🏼👏🏼
Having to stop alcohol consumption due to fatty liver has absolutely been critical to reversing fatty liver but also dropping body fat percentage but the social impact is where I ran into trouble. But , feeling like you back in your 20’s when your in your early 40’s is so worth it.
Never drank alcohol and had fatty liver in my 20s most likely due to over training and going from high processed carb diet to a fast food high fat diet. I think maybe my gallbladder was screaming at me.
I decided to cut out alcohol and dating for the summer so could focus on my fat loss goals and damn did that make a huge difference in my consistency so far!
Thanks for sharing
I treat the weekend as any other days…I just have more time to spend with my kids (which burns extra energy!)…and more time to cook and workout . 💪🏋️♀️❤
great plan!
Sunday is my one day I allow myself a sweet of some sort. Sometimes I do cardio on Sunday and sometimes I don’t. So long as I have 6 days of training under my belt then I don’t stress over it. This is working for me. Just remain mindful
Thanks for sharing!!
So many of these tips apply to being a stay at home mom too!
So true!
I walk most days as well(at evening time for 45 minutes and sometimes I do other cardio in that time). It is the only way I get over 10,000 steps in. I work out in 4 day intervals. Push, pull, lower and active off day. Then repeat. Abs five times a week or more. I eat mostly/high raw fruit, veggies, nuts and seeds. No alcohol. I have been applying your advice and I am going to tell you. Thank you so much for caring enough to guide us in the right direction. Bless your soul!!!! :) Big hug to you.
Great video Paul. Your description of what people do on the weekend is spot on. I could relate to everything you said. I’ve noticed the best gains in my fitness and better sleep thanks to cutting out alcohol. It first started as dropping alcohol on “school” nights, but now I look forward to having good sleep on the weekend too and solid workouts. Thx for all the great input!
Haven’t had a drink in 6 years and since I stopped I am able to maintain a low body fat percentage and keep my strength with no set backs.
I like to supplement with protein-powder on such days, because that is going to be the hardest macronutrient to come by, so drink a good amount of protein (like 25-40%) before or after your "normie" meals.
It's about dedication and consistency.
Changing the weekends to focus on progress and getting closer to your goals, regardless of if it's fitness, skills or work, changes everything. 52 opportunities to get ahead! 🔥 I see it as an opportunity with no distraction to focus on myself 👌🎯😊
Absolutely!
I have a large family so seems like every weekend there is some kind of birthday party or get together.. thats smart eating before and just having a diet coke and enjoying the company 👍
Smart but hard! Lol im the same way! Atleast 2 bdays a month...i jus save my "cheat meals" for the bday parties lol
I just do 6 days solid of sticking to my macro tracking and on Sunday after I did my cardio and went to church I’ll have my cheat meal and cheat dessert around lunchtime for the week and on Monday I’m back to my Macros. I noticed I don’t gain any weight at all rather my body feels more bulky from the carbs, it’s better to have your cheat meal and not a cheat day or cheat weekend. 👍🏼
Mind you I don’t hold back when we go to eat after church but I don’t indulge in binge eating throughout the weekend 🙂
sounds like you have a plan!
Great tips. I like the idea of taking off from gym say Wednesday and Thursday and continuing to train on the weekend in the morning.
I generally eat one treat a day. I don't feel restricted at all. Maybe one of two drinks on the weekends. Eat most meals at home so I know what's in it. I prioritize protein and never eat corn syrup, vegetable oil, or soda. I stay pretty lean year round.
thank you for sharing!
Training heavy and low rep makes me much hungrier than training lighter and high rep. When I'm trying to lean out, I avoid training heavy.
Yay. First! Great video, as always.
Thanks for winning!
I purposely schedule leg day on Saturday because I know I will be eating more that day and leg day usually taxes me pretty good
I only save my drinking for a special occasion now. It's been like 60 days since I drank any alcohol. All it does is set you back further from goals. :)
certainly can agree with you there!
Yeah, I loosen up the diet a tad on the weekend, but also usually get some longer walks in
Great plan
Great real world advice. I too found it was necessary to wake up prior to the family to get my workout in
Good stuff!
This is SO me. Guilty as charged of falling into this trap of more or less watching what I eat during the week followed by a weekend of just eating whatever the hell I wanted. I guess I need to limit it to maybe just one cheat meal and just GETTING my butt up, even on weekends, and getting out there on my bike at 7:30/8 am.
Especially since it’s been triple digits here in South Texas lately.
Paul this vedio was very helpful. I try to eat healthy all week. My family sometimes go!’s out on weekends.i still try to eat healthy .like if we go Mexican. I eat chicken with shrimp.and steak! And rice and beans. That’s what we’re doing tonight!
Mexican is pretty easy i just order something not fried!
I basically eat normally but cut out junk food, alcohol and sugar (for the most part) I have been seeing results with exercise everyday of course. Thanks Paul.
Thanks for sharing
Great content!!!! I always love when you bring the scientific studies to back up the practical experience.
absolutely me too, i have a deep need to understand things and research gives some insight!
Thank you for the wonderful video Paul! I definitely get off track on the weekends.
Happy to share!
Dropping alcohol has such dramatic results, it feels like ‘cheating’ - I’m down 90 lbs. close to my goal. No Ozempic, no bypass. (Compensating with 420)
Just found your channel and is learning a lot, thank you😊
Would it be possible to make a video to premenopausal/menopausal women who struggle with weightloss and fatigue due to hormonal changes, insomnia and stress??🙏
Thank you for the idea!
Excellent advice, as usual. Making plans that don't involve eating food is super helpful for me. 🌞
Absolutely!!
Great tips! This is my biggest problem for sure. What are your thoughts on eating extra lo-cal during the week to save some calories for the weekend on a weight loss plan?
That's a great idea!
Very helpful. It’s won or lost on the weekend
With flexible dieting u also don’t see junk food as this rare drug that u over eat after in the weekendsI think it’s this feeling of missing out why most people fail diets. If u have some treat foods in calorie deficit u will most likely not over eat after dieting is over
Wow! What a prefect question! I’ve noticed I really have been going not with my food consumption during my weekends 🤷🏾♀️Thank you for bringing this to the forefront!
I've never been a huge drinker so between that and still deciding to eat most meals at home, weekends are SO much easier for me! weekdays are harder because i work at a computer all day and get really restless
I totally agree!
Wow! Great video! Great advice I will certainly be using that advice starting this weekend that is what is holding me back I sent you pictures in a question now you don’t even have to answer it. Thanks again Paul! I think when I come back from Hawaii, I’m gonna contact you and get it some coaching done
Glad it was helpful!
This hits home for me. Gained almost 10 lbs last Sat and Sun. Lots of eating and drinking on Father's day weekend! Busted my ass for the last few days to get back to where I was on my weigh in Sat morning. Just under a pound to go. :) Understand most of the weight gain was water. Definitely going to be good this weekend. I've also found I could have a "cheat" meal for lunch, with a couple drinks and desert, then fast the rest of the day. Not ideal, but if you have to have a cheat, this may work for others too.
Dam 10 pounds in 2 days. Last time I remembered putting on that much weight was when I was a couple of days dehydrated and put on close to 12 pounds of water weight in like 3 days due to a rebound effect.
Your videos are so valuable! Thank you!!!
i appreciate that!
Getting to your before picture would be a massive improvement for me.
I went from 175 to 149 in a month. I still have a slight pug at the bottom of my stomach. Do I stay on my diet and eventually it will come off?
I eat one time a day. A meal at 12pm and a protein smoothie at 6pm. I put kale , spinach organ protein and sometimes fruit. Then the rest is intermittent fasting. I get 10,000 steps a day. Sometimes I wear a hot suit while walking. I drink nothing but water. What else do I need to do?
Such important information regarding weekends!
It really is!
Hey Paul. I’m just a hardworking man. I work out 7 days a week. Cardio 7 days a week lifting 5 days. I have a pretty good physique. I’m more shredded than you in this video. I’m just curious what percent body fat are you? I work out alone. I’m 5’9 160.
🎉Taking notes.
Thanks Paul! Excellent content as always. Much appreciated
My pleasure!
Could you add a bullet point list of these five items into the comments please?🙂 thanks
These are great ideas and tips for the normal person. People need to understand theybatr not pros and shouldnt feelblike they need to eat luke one.
I love this channel. Your content is spot on.
Glad you enjoy it!
Always great tips, Paul . I’m pretty good, but the one thing I do get carried away on is peanut butter. I eat way too many tablespoons just snacking.
yeah i think that's pretty common!
Seriously, though, one of my downfalls has been a love of craft beer. I used to drink Coors Light on the weekend. They only have about 100 calories for 12 ounces. But sub in pints of brews and the calories skyrocket.
yeah alcohol calories can add up quick!
I’m not sure if this is a similar thing but what I keep doing is sabotaging my progress. I don’t feel like I earned cheating but I will do good for a while, see progress then go off the rails for days or a week until I lose all my progress, get fed up with the gain and start over again. It’s a vicious cycle and I don’t know how to stop because I don’t know why I do this. 😭
i hear this quite a bit!
@@PaulRevelia Do you any ideas or a video on this topic?
What if I workout on weekends too and fast all day and do one meal with alcohol? Still training 3-4 days during the week.
Great Tips. I like the idea of flexible dieting.
Oh yeah congratulations on your sober. I mio drink once weekend. My wife and I share a bottle of wine In Olive Garden. Do you recommend a particular treadmill ? I’m looking on buying one. We have crappy weather here in Pennsylvania.snow.rain. Ice.
i have a nordic trak elite 3700 big fan!
I took your advice and started walking everyday before I eat. So my plan is to wake up have some coffee with cream and honey, just we bit, and then walk for the 30 minutes, is the cream and honey ok? since it's not really eating? I just started today. I also quit alcohol 11 days ago and started going to the gym. I even did a yoga class last night. I'm 314 pounds so I really need to do this, I'm sick of pulling up my pants all the time
Yeah it’s all good
When does your body do the calorie deficit math ? By that I mean - how many days does a calorie deficit lead to a change in scale weight ? Is it daily ? Every 2 days ? At the end of the week ? Or does it vary person by person ?
Give it a couple of weeks. At first you will lose water but in time, your clothes will fit differently and then you will,drop a few pounds. Be patient and keep,working towards your goals. It took me 6 months to lose ten pounds from 164 to 154. It will happen if you track your macros and exercise properly.
I do a 40% carb and protein, 20%fat. I allow 3 hrs anything goes with food per week. About 2000 daily calories otherwise . I am 56 . I workout . Pretty lean. Have abs. Not magazine abs…but abs.
Keep it up
I’d be happy right now with Paul’s “before” picture. I got some work to do…
i appreciate that!
great advice
I’m definitely someone who makes bad decisions on weekends
I am on week 4 of the new diet using your calculator for calories & macros and I have not lost any weight after the first week (water weight). I did get bloodwork done and found out that my iron is very low which googling seems to think that might be a part of why I can't lose weight. Is there anything else to look out for that could be preventing weight loss? All food is weighed and measured (cooked at home), sleeping 8-9 hours per week with a cpap, lifting 4 days per week (standard), and added in cardio 2 days per week (rogue bike 5 miles).
Anytime you’re not losing weight on a given calorie ranger activity level we can often start to worry, but the reality is you simply need to lower your calories are increase your activity or do a combination of both this will ensure you keep fat loss movie
@@PaulRevelia I was hoping not to lower it too fast based on your 10xbw calories (need to lose 80 lbs). I weigh 280 and am eating 2205 calories per day (5'9). What do you recommend me dropping down to?
I just found this video. I would love to participate in the next challenge. How to join?
This is why I do all my drinking during the week
Great tips ❤ Love this
Thank you!
My sisters and I signed up for a dance class together, so we could see each other every week without going out to eat.
great idea!
Do you offer veg keto diet plans as well, where I can take whey protein but no carbs.
you can choose any approach you prefer but we don't have anything keto based.
Is it to late to sign up for the transformation challenge?
Yes
The eating at home before the meal at a restaurant with others really works. Everyone thinks your so disciplined too 😂
good point!
This ialso works for alcohol. Drink some fluids before going for a few drinks. You end up only drinking 1 to 2 beers and feel good the next morning due to the hydration.
I wonder if I can fast M - Th or M - F then eat throughout the weekend...
could do, not idea in my opinion.
Man, did this fall in my lap just in time. Major problem for me! 😁😁😁
Perfect
Havent watched in a long time. I missed you 👊🏼👊🏼❤️🇿🇦
Welcome back
Sadly in all diet, the worst enemy is the MENTALITY/DISCIPLINE
How do I sign up for the 2023 challenge?
Prophysique.com/transformationchallenge
You know the information is priceless he made the Video 2 days ago and it got 20k like in 2 days
When is the next challenge??
Early 2024
I started a last second cut at the beginning of may when booking holidays in august. im on a 950-1k caloric deficit (im tracking everything and didnt even have a cheat snack so far. --> 2100 kcal for the whole time and about 120carbs 220g protein) and am down to 94kg from 103kg (180cm and quite muscular). my already starting to see the abs in good lighting. i train everyday and have no issues with regeneration so far. (didnt lose any strength at all) sometimes when i feel weaker i just do far less volume and do some walking on those days. should i continue like this or does it make sense to deload in a greater form than just limiting volume on weak days. also should i carb up at some point to get an energy boost? i also do not do any cardio other then the walking and riding my bike to get around. when should i start to incorporate more cardio?
once you stall, and hunger is higher so you don't want to drop calories.
Did you kill off the birds!??😂
No they moved out
If i worked 7 days a week, I'd be shredded by now!!!!
That's a good point!
i feel like part of the exercise to burn calories problem is you were going to burn calories not exercising and people add it all up. Like uh they walk for an hour and burn 500 , so they adjust calories in by 500 , but if they didn't exercise at all they would have burned 100 just doing nothing , so it's not i burned 600 exercising , it's more like i burned 400 exercising , if that makes any sense.
Perfect sense
Be proud and relieved, you stayed sober thru a weekend.
for an entire year now!
How much u weigh on the first pic vs the 2nd?
230-200
Hi Paul. I am currently "zigzag" dieting. I am 6'1 and currently at 326, which is a 14lb loss since 5/30/23. I am eating 1,800 calories/day Monday-Friday, then on Saturday and Sunday I bump my calories up to about what my maintenance calories are based on a TDEE calculator I used so about 2,898. I am also walking one hour/day four days a week and weight training 3 days/week. Any thoughts would be greatly appreciated.
seems like a good approach as long as it's working, i use this with clients but call it refeeds.
@@PaulRevelia Thank you for the reply! Yeah, I actually feel pretty good so far as well. Like I said, I just eat my maintenance calories on the weekend and make sure to still track those days as well so I make sure I'm not over doing it. I've been watching your videos for years, and you give a lot of very great and useful tips and information, especially walking for cardio and refeeds.
Do walk 4 days a week and weights the other 3?
@@Barneyfithlawman Yeah, But I also throw in a half hour walk on my strength training days as well.
The title of this video is not what it's about. The video is about how to approach diet & exercise on weekends. Good info, but not what I was expecting when I saw the title.
I don't drink and my sleep/ internal click/circadian rhythm is out of whack and im probably 20-25% body fat
You are right!😅 about all of it, but I'm referring to the truth all significant others know lol
I drink fine bourbon and whiskey neat or on the rocks to keep it as clean as possible without completely cutting it out.
A glass of white wine sometimes and a meditarrean diet
I'd love to meet you Paul!!! You'd be a great buddy for me to do and share things with man to man!!! You're quite a stunning man to man inspiration on me too!!!
Wow, thanks
Guilt and remorse over the weekends…. So you can see how that works haha 😂
yes you can!
7:44 I also. use that app o track my calories
PAUL YOU ARE A NICE MAN ....A FREIND FROM GREECE....
Facts 💯
thanks for the comment!
Was that post pic clickbait?
I’m good for most the week, but then I go and stay the night with my mom, once a week and when I’m there…. Yep she cooks and I eat terrible while I’m there…. 😞
I want to be sub 10% BF will doing the 90 day challenge help I am 5’9 and went from 215 in February to 182 now. I obviously can’t win the challenge cause I have gotten pretty lean but I want that extra motivation to get below 10% 💯💯💯💯💯
the deadline is certainly helpful when working toward this type of transformation.