BEST Strategy To Losing Body Fat And Building Muscle Mass
ฝัง
- เผยแพร่เมื่อ 20 ก.ย. 2019
- In this QUAH Sal, Adam, & Justin answer the question "What’s the best strategy to lose body fat and build muscle mass? Focus on body fat reduction first or combination of both which seems difficult with a caloric restriction or surplus?".
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
/ mindpumpmedia
Go here to learn more about Online Personal Training with our Maps Fitness Products
www.mindpumpmedia.com/maps-fi...
Free resources & guides on building muscle, fat loss, improving mobility, & more:
www.mindpumpmedia.com/free-re...
Check out the full episode here:
Video - • Mind Pump Episode #112...
Podcast - mindpumppodcast.com/1123-the-...
LIKE this video if you learned something new!
COMMENT your thoughts on this topic.
SUBSCRIBE for more valuable fitness content!
#MindPump #FitnessPodcast - ภาพยนตร์และแอนิเมชัน
![[Full Episode] MasterChef Junior Thailand มาสเตอร์เชฟ จูเนียร์ ประเทศไทย Season 3 Episode 1](http://i.ytimg.com/vi/Qs5zdBqLn_8/mqdefault.jpg)
This is better than 90% of the fitness material going around on youtube.
Facts...No Bullshit Just Str8 to da Mustard
You 100 percent right
Agreed
I'm so glad I found this channel. I started a training career out of a hatred for fitness salesmen and influencers, and these guys are a breath of fresh air everyday after looking at social media.
Big facts!
The scale can be your worst enemy when it comes to confidence.
Social Media as well.
Fuck the scale
So true
Never trust the scale. Trust your mirror image and health feeling.
weigh yourself frequently but don't live and die by the number. have multiple data points to track progress. tape measurements and progress pictures are the most effective.
the scale is there to just give you a data point, so that you can base calorie and macro intake off of it.
Also "fuck the scale" is a weak thing to say.
When I started focusing on getting strong & eating right, and stopped looking at the scale, it changed my whole body & attitude! Strength, stamina & weight loss!
Me too! My muscles grew and fat started coming off. Went from 245 to 165 atm…abs pretty lean and good pecs and arms have some loose skin here and there but I did not use the scale for like a year and now I only use it if I look bigger or smaller. Best way to go IMO.
@@timothymcjury72 yeah man so over the last 2.5 years of inconsistency I’ve managed to drop 110 pounds, just got back into lifting for the first time in years a few months ago, I’ve been trying to lose the rest of this stubborn fat with a deficit and lifting but it isn’t working great, I’m getting a lot stronger but fat isn’t really shredding and I eat well, not perfect obviously, would you suggest I take my calories to maitence and just try to throw muscle on and shed fat that way ?
Me too my stamina has gotten better overtime
That right
Calorie deficit. High protein. Progressive overload. Done. Stop complicating it
💪
@@DD-fr5lt do you increase your carb intake for fuel
@@fjohnso1985 only on heavy day's. Leg or pull up day. I fast 20 hours a day 5 days a week and have a very physical job. I time my meals around my training. That's when I'll use carbs from veg or sweet potato but i don't go mental. I'm used to fast training now. I don't feel as week on heavy days. I make sure my protien is right more than anything really. I did keto 2 years ago for 3 months. Since then I've became more aware of carbs and how to use them.
@@DD-fr5lt
I think that's great advice, just being aware of how many carbs you need for yourself and how to use them. It comes down to your own self.
Simply.
Just watched this. Great info! I dropped 83 pounds from June 2021 to December 2021. Went in stages; calorie deficit with light gym workouts. Once I got to a certain point, I increased calories and intensified gym workouts. Results are fantastic and I relearned how to eat properly during my deficit. Feel great! Down to 13% fat. Shooting for 10 by June 2022
I’m still like 20 lbs overweight but I’m having trouble losing the last bit. I’ve got a lot of muscle but just look a bit husky. You added calories?
You have to lower the calories. But slowly every three to 4 days. Like around 100. So that your body gets used to that.
Congrats 👏
Did you achieve it?
@@Dascrunk13 the hardest part is mental pieces they mention in the videos just diet = cut calories you need to stay mentally strong
Balance is the key! If you do heavy/intense workouts you are gonna need more calories because if you do that on a deficit you will end up getting fatigue and go down the overtraining route. We are only humans not robots. Eat the right foods, drink plenty of water and train hard but don’t over do it. Overtraining is a real thing. Rest properly
You won’t need much more calories. Weightlifting doesn’t burn a lot of calories. A 500 calorie deficit is feasible to not lose energy you’re just going to want protein with every meal.
overtraining is a real thing but majority of the non-trained population will probably never get anywhere close to it
How do you know if you are over training?
@sternits not sure if you found an answer yet but in my experience it’s a combination of low energy levels, decrease in weight you can lift in a session, and restless nights. The last one is my main sign because everybody has off days at the gym or low energy but it’s when those days become multiple days. Or those restless nights become back to back nights with little sleep
true that what my trainer told me doing mma and doing wrokouts change my calories to what i thought was 1800 calories i was so wrong i needed 2200 calories cuase of how much i worked out.
Just wanted to say how much I enjoy these video's...I am now 62 and have been training since I was 15 using at one point or another every "natural" routine ever invented....with that said I still learn something new from watching your sessions.....excellent work, thank you
I’ve been into weight lifting for a long time, probably 6 years. I never could get my body to change until I did it the right way like these guys are saying. I used to eat around 1500 calories maybe and couldn’t get my muscle mass to budge no matter what I did. Just this year I did more research and tweaking to my diet. I eat over 2000 calories now and have dropped body fat while gaining muscle. Because my husband and I are trying to conceive, I don’t want to drop any more body fat for hormone health but giving myself enough food was something I always knew but had never thought to actually track and make sure I was eating properly.
Hey pyt
Can I ask how many days/ week you lifting?
@@doriataha8791 I lift 3-4 days a week ☺️
Good on you and your husband!
@@doriataha8791 It's been 3 weeks since you've had your question answered.
How has your workout routine changed since that answer 3 weeks ago?
I was 230 lb, I took the route of lose the fat first then build muscle. I got down to 140 lb in 5 months by being in ketosis (basically starving myself for 5 months) standing at 5 11 I realized I was skinny and weak. So I started putting on muscle. My point is don’t do this, I would be much bigger and stronger now if I had taken the slow route. I’m 170 lb 5 11 now, pure muscle. You can do anything you put your mind to, just don’t rush it lol.
Great Post, Thanks for Sharing🤩🤩🤩🙏🏽
Ketosis is NOT starving yourself, if so, you didn't do it right way.
Out of everything I’ve learned about training, this has to be the #1 best advice thank you
Eat super clean.. that’s the hardest part for people, not eating crap constantly.
Eating super clean can make more harm than good. Most of the issues about clean eating is in this great Jeff Nippard video, check it out:
th-cam.com/video/ytN366VCGls/w-d-xo.html
@@robertgorski6315 eat in a calorie deficit clean or not
@@johndoee7836 Thank you for stating the obvious.
@Nickolas Suarez I don't understand what you are trying to say. Try to rephrase it
@Nickolas Suarez You might want to watch the video I provided, because you are missing the point.
I’m glad this popped up on my feed one day, I’ve been hooked ever since
Doing lots of cardio and eating the bare minimum takes a huge psychological toll as well
It's taken 3 yrs to be close to my goal and I'm so excited! Maybe others could've done it in a year but that would've taken over my whole life.
I'm on my journey. I weigh 225lb at the moment and I been in the gym for almost 2 month. I'm a 2XL in men shirt. I hate cardio I only lift weight. 2 month later I check my weight I only lost 3lb but I drop shirt size to 1XL. Don't let the scale fool you. Be strong and stay consistency and stop making excuses.
First time listening to the podcast, and I’m definitely sticking around. This is exactly what I’m facing in my fitness journey right now. I’ve lost 30 lbs and feel great, but now I’m ready to put on some muscle and wasn’t really sure how to go about it without bulking. I don’t necessarily think this was new information for me but for some reason, the way it was explained by the 3 of you just now clicked with me. Really appreciate the easy-to-understand breakdown!
It's still astonish me just how a lot of people don't know about Okibetonic Secrets although many people using it. Thanks to my personal buddy who told me about this. I've lost lots of fat.
This is exactly what I did when I started my fitness journey. I stopped thinking about losing fat, and started to focus on making muscle, right now after about 6 months my body weight hasn't changed(maybe 1-2pounds), but my body has less fat and more muscle, I'm stronger and I feel better. The fat burning prosses might take a little longer, but I think it's the better approach to being healthy. And I didn't cut my calories, I just started to move more.
Your shredded!
Glad to hear this. I've recently started strength training and my trainer has me sticking to my normal 2000 calories a day and just increased my protein intake. I've been worried about not losing weight but I can see my body slowly changing and that this is the method to prevent slowing down the metabolism
Any updates?
Updates?
This happened for me. It's why I measure instead of scale!
This might be the best diet video to explain weight loss for overweight people. This is what I did and had initial weight loss but then the scale didn’t move for three months. Since then I’ve doubled in strength and ended up losing a total of 40 pounds six months later. It all takes time and trying to explain this to friends and family is difficult when they watch brainwashing ads all their life that do not set them up for lifelong success. Will be sending this video now to every person that’s ask “how did you lose the weight?”
Awesome Job, Very Inspiring🤩🤩🤩🙏🏽
appreciate the knowledge and encouragement fellas. keep grindin and stay blessed🙏
y’all are literally the best fitness page on youtube
Super real, super authentic convo. Thx fellas
I am stuck at 82kgs for 5 months but what keeps me going is that 5 months back i couldn't do 15 kg shoulder press and now am repping 20 kgs...its not much for todays view point but a guy who has been obese his whole life its really a long jump
Lifting heavy makes me unbelievably hungry. Lifting heavy while in a deficit is a nightmare for me.
I don't even lift heavy, just do a lots of high reps stuff and it still makes me hungry as fuk.
same...i started incorporating some steady state cardio and it does not spike hunger AT ALL
Lifting heavy is fine it’s running that makes me hungry
So what? If you're hungry eat. But eat real food, not junk.
@@mehdibc5852
I agree
THANK YOU for sharing what you have learned through time
I can confirm body re-composition takes time and and patience and is harder to reap motivation from in the short to mid term. My weight has only dropped by 10lb in 15 months of hard training and great nutrition. But.... I also hit a 80kg strict press for 3 reps. And..... my waist size went down 3 sizes....
This video was a HUGE help boys. Tons of value here. THX!!!
Thank you guys for your expertise, it is so hard to find factual information about this stuff. THANK YOUU❤️💪💪
The last 2 minutes were definitely for me. I'm a new PT looking to develop in programming as well as my own gains. You guys earned a new sub..
Same here!
For me i am personally doing the exact same strategy and i will say that yeah it work i am focused on staying the same weight but building more muscles and eating healthier after a while i started noticing a change on the physical aspects of my body
Hope everyone achieves what they want and just remember u can u just gotta push a bit harder
One simple word… Maingaining-Dr. Greg
Long story short, look at a heavyweight boxer, let's say Anthony Joshua, he eats 3 times more the average human and has a very low body fat, why? Because his training is INTENSE: sparring, rowing, HIIT, treadmill, bodybuilder style workouts. Lift seriously, burn more calories than you eat, drink a lot of water. Simple, not easy, but simple.
I like that
“Simple, but not easy”
The biggest barrier for most people is adherence and discipline
@@Platelifter it's an excusable trait as you may not see results straight away, especially now where many don't have access to a gym. Doing burpees and squat jumps may not be as efficient as a rowing machine or a treadmill to some. But the formula is there!
@@gottacheckyourself
Just buy some gymnastics rings and some weights and you probably don't need the gym no more.
@@gottacheckyourself squats and burpees are more efficient than a treadmill unless you are doing sprints.
@@1b0o0 for you it may be the case, cardio efficiency and effectiveness varies with people. Some prefer a pad boxing session rather than the treadmill or burpees!
That analogy alone with the contractor and building a house won my sub and my like 👍 and a comment, awesome content boys!
I have been explaining to my girlfriend a lot of these things especially about body composition and how the number on the scale may not be changing but you are still losing fat and gaining muscle and I have been telling her that it’s noticeable but she always worried about that number but now she sees the progress and that’s kind of what I wanna do I mean I wanna drop to at least 200 lbs I’m currently 215 but I wanna gain muscle as well.. so this was so helpful
This video is brilliant 👍🏻 this is exactly what I’m planning on doing
I’m glad I found you guys. Great info.
Great stuff! Everything said is excellent. TH-cam needs more content like this.
Love this thank you guys for the insightful wisdom
I literally had a friend tell me they didn’t care if it was muscle or fat they lost, they just wanted to lose the weight. She lost weight really fast and I remember going through the same phase. I lost weight because I was in a calorie deficit(without knowing), I wasn’t eating properly or working out to maintain/build muscle. I looked slim with no shape! Now, I weigh my food, calculate my maintenance calories, I’m in a calorie deficit and lift 3 days a week. I shortened my cardio, not eliminated it. When I do a good amount of cardio on a deficit I lose a tremendous amount of weight fast, pretty sure it’s muscle mass. I’m talking about 2lbs/week. Now, when I lift it stays steady at about .5-1lbs per week. I also don’t feel like I’m starving. Through watching countless professional fitness workout videos I’ve learned about reps to failure and just benefiting from the food I eat to how my workouts are done. I’ve never felt almost every muscle in my body while working out until now. It’s definitely a slow and steady race, but it’s more realistic and consistent than just doing straight cardio or circuit training. Education is key, take the time to learn for anyone who may think it’s a difficult journey.
Sal always has the best analogies
Although I agree with a lot of what was said, sustainability is always in the hands of the individual. Self control is key!
A simple strategy that works and that you can adhere to is what you need. For example, buy yourself a kettlebell, put it a bagpack, walk 30 minutes to a park or a nice place, do some swings (increase the volume progressively), put that kettlebell back in the bagpack and go back home.
I happened to do this today. Great confirmation.
@@timejumpertarot1114 Cool! Thanks for the feedback.
Did this for a few days, backpack tore 😆
@@kengfaihui9575 😄
This was good advice 👌
I lost about 20 lbs in 6 months, then my weight stalled at 160 Lbs for 6 more months. In the last 6 months i dropped over 5% body fat, increased all my lifts, decreased my waist... and all that with a minimal change in diet. I'd say the only significant change I've done is to stop drinking juices and pop. I've gone to diet soda and 0 calorie drinks...
It's tough because it doesn't appear impressive and it's not super encouraging to see a static scale. But the best you can do is to build that strength foundation as you cut fat. Same with cardio... don't go all out just to see the scale moving. Incorporate some cardio and get good and healthy at it as you build strength.
As An Arm wrestler, this was good content. I'm always trying to be strong first, look good also, and eat right we have weight classes. Power and strength and a look good body it's a tough one
I cut 30 pounds of fat last year and gained a few pounds of muscle at the same time. Went from 28% 68lbs muscle mass to 18% 72lbs muscle by hiking my protein intake and cutting the empty calories. Prolly killed my gains by thinking the more days I workout the better and by doing splits but with what I’ve learned here and trying to figure out a good full body program I need to get back to the grind.
Definitely going through this right now. It took 11 weeks to see any noticeable change.
Same, started in February, lift medium-heavy weights 3-4 days a week, run 5km twice a week. Eat low carb cereal early in the morning. Two low carb, high protein meals, supplemented with two 2 protein shakes at different times in the day. Started seeing serious changes around end of May. The best change has been my mental health though, I feel way less 'In my head' than I used to. Exercise is underrated.
@@danielmasawi1377 absolutely
I’ve used the photo in the exact way that Adam is talking about.
Started at 245 and now down to 188 and feel like the scale just isn’t moving. Pulled up some pics from 2 months ago and compared them to pics taken recently and couldn’t believe the difference
I needed this. A little obsessive about this lately. Thanks.
I love this podcast. Best fitness pod out there
Great Video...I'm 90Kg and worked out a 25% Calorie Deficit, double protein intake and train like a beast (free weight and compounds movements).
well shit... I have been searching all over for a lot of questions that is answered in this ONE video ALONE... I rock wit this channel man. Thanks for the advice and info. we need this content.
It’s called the shiny object syndrome when People are looking for immediate results . Turtle wins the race.
Consistency beats intensity 💪
Consistency beats intensity 💪
Completely agree….Reducing my intensity by 10% has allowed be to increase my frequency from 4 to 6 times a week.
Thanks for the advice ✌️
This was GOLD! I think weight for a lot of us in the military is due to the stigma of being “taped” for not passing height/weight.
Angry not 🚭 kjj
Awesome video guys, thanks!
The house building analogy was very very clever!
👍👍
The challenge also depends on what your body type is ...but do as they say, cut out the empty calories, lower your fat intake to a minimum of 35 grams a day and replace the calories with protein and do cardio most days (walking, etc)
It's actually really obvious, but this has clarified my current strategy, thanks guys!!
Stuck at 215 for a couple months now but I still see my body changing. Picture a week tip helps
You do front and side profile? Full body or just torso? Also clothed or not?
@@hector8538 compression shorts, full front and side. Even now I’m at 213 but compared to a couple weeks ago my body looks different. It’ll look like slow progress on the scale but the eye test will tell a different story. Good luck on your weight loss journey. 🤙🏽
I've been doing this for the last year. I feel I benefit the most with recomping. Normally I would just go by my macros I wouldn't say I dirty bulk but I do include takeaway once a week . I've found that for me I'll bulk for 6 months while minimising fat gain and then for the next 4 months after I'll recomp. I'll carb cycle with Maximum protein intake . No change in my workout still using moderate to heavy weight. I'll do 2 days low 2 days high then repeat . It's worked wonders. Just don't get too caught up about the scale. If it stays the same your going in the right direction.
Salute! I needed this
Love this. Not just about the pounds but measurements. When I started eating better and lifting weights my body shape totally changed but I gained 5 pounds. Muscle weighs more than fat
Correction...a pound is a pound whether it's fat or muscle. The difference is muscle is dense and has that sturdy, compact aspect whereas fat does not. Think about a 10lb bowling ball compared to 10lbs of any fluffy material (for lack of a better comparison)...one is hard and compact and the other is soft and spread out but they both weigh the same.
Love it, thanks guys.
Very well said, great show
This channel is gold
Something folks dont realize too is when eating clena it can take a few weeks even a solid month before you get over the intiial plateau of your body adjusting to a new diet. You have to give it at least 2 to 3 months of hardcore focus. A lot of people give up right at or before 1 month thinking its not working--
Damn, this one video is better than all the other videos ive seen on this same topic
To whom this may concern: these are what helped me personally lose some BF and maintain my muscle.
-10k steps daily
-cardio 2-3 days a week (LISS)
-1g protein per lb bw
-7-9 hours sleep
-cold shower for 2 min after my warm wash
-prog photo every Sunday
-weigh in every morning (track)
-track all calories
-don’t drink calories (soda juice etc)
Hope this helps.
No shit this is obvious you didn’t have to all this
Actually muscles are also denser than fat so they might be looking kinda slimmer but their weight has stayed the same and their strength increased.
When I dropped 30 lbs I did 0% cardio in the pandemic time.
Was just eating more nutrition and still going pretty heavy in my lifts. I dropped 5 inches of stomach. From a 36 to a 31 waist. Too much cardio or dripping weight fast is not good.
What sort of workouts did you do can u share?
I would like to know what workouts you did
any routine will work as long as u stay consistent, to the comments above if u havnt figured it out
@@liamsparling just do strength training and keep ur calories in a deficit
Easy answer. Small deficit. Lift heavy, progressive overload and you'll gain muscle and lose fat at the same time
Full-body + Intermittent fasting = 💪💪💪
No lie! Full body workouts are the best! Lost 30 pounds in three and a half months with intermediate fasting.
Cardio, strength or hypertrophy training and lots of consistency.
The truth is that It takes years and that’s hard to swallow for some people hence why there’s a new fad diet every couple years or so
Facts takes years of steady consistent work and pushing yourself at the right time too.
Yea people see these people on the internet and think that it’s 3 months and your jacked but dont realize the advantage they have of personal chefs and sometimes even cheat their way there.
Right. Keto/IF/Fasting/Paleo/Carnivore/Vegan all have merits depending on whatever your unique situation/personality is but fact is calorie restriction is needed for long term fat loss and your going to be tired/fatigued/tempted to eat at times while you do that and its hard and sucks. This is doubly true if you don't have great genetics where a few minor tweaks are all you need. Yes eventually lifestyle matters but there is no magic combo of foods that will give you a dream body and infinite energy without any of the hard work (again unless you were born with it, in which case you aren't here because any half-assed diet/workout regime would get you results). Its takes months/years to lose fat, months/years to build muscle, and months/years to experiment with diet/lifestyle to find what foods/diet principles help you with adherence.
I did 24lb on 24lb off in 26 weeks I couldn’t believe my results I did an entirely new rep range unknown to anyone else and instead of standing around in between sets I chose to go either deadlift, squat or lunge ! 💪 oh and I jogged the half mile to the gym and jogged with an uphill sprint on the way home.
@@jayvee4165 Tons of fitness influencers are on gear and wanna sell you supplements. Anyone who is a legitimate fitness professional understands the time it takes, and they won't sell fad BS or short-term gains. Fitness got so popular during/because of Covid that the snake-oil crowd has jumped in with both feet to try and make money. I know the BS has been around forever, but it seems to be crazy now.
Eat in a deficit filling up on whole nutritious foods keep protein high and make training sessions consistent and intense lifting around 70-80 percent of 1 rm that muscle still needs reason to stick around throw in a few days of cardio in between as well to help with burning the fat but nutrition is king
💯💯🎉👏🏽💪🏽👍🏽
This should pinned to the top
No need to watch the overcomplicating video, just read this comment!!
Was thinking the same thing. And i found that video. Thx guys for reassuring my thoughts
This is great stuff
💯 Extremely helpful and simple. Learning this shit can make your head spin
I love the detailing ❤
Love your advice guys I do full body and phasing because of your channels .
Crap, I wish u guys had ur show in the 90s. My life would of been different.
Thank you u guys for been so informative & sharing ur experiences, keep it up🤘👍🙏
I fucken love your guys's show. I used to weigh 285lb mind you I am 4 ft 11... now I am 150 lb and very happy but my body is not. I feel so so weak physically & I want the little fats areas to get toned too. So I've been studying & trying to do good for my body & everything you guys say makes so much sense! Thank you so much, my body already feels better & can't wait to build muscle to feel stronger & healthier & why not lose alil more fat. Love you guys. THANKS
Lift heavy, eat a lot, and a lot of cardio. As you can see from my profile picture I’ve done it and worked fine
Circuit training is not only for Cardio, you can do a strength circuit.
I really like strength circuits, when I train at home I only do circuits because it gives me a better pump.
At the Gym I do opposing Supersets (Like a Squat with a Military press), because there I am already more pumped than at home and Circuits are generally not workable in Gyms 😎
This was right on time for me.
That was awesome.
Cheers!
This is great content 😀!
So true my PT is doing the exact same thing and it’s been a few weeks and I have not loss any weight since the beginning or earlier part of the mouth and been the same on the weight scale but feel and look a little different on my body
Think if you’re a beginner don’t worry about calories consumed just stay consistent with training and protein 💪👍🏻 do that for a while and see what your physique does wether you loose fat and build muscle or keep the fat and build muscle. Then you can adjust from there 🤷♂️
I've been lifting again for a month now. I lifted on and off for years due to injuries. I'm gonna take a pic every week for the next 6 months. I'm not cutting calories. I eat whatever I like. I have a feeling I will lose 20-40kg in body fat after 6 months. CW: 114kg GW:84KG
Updates?
Thank you for your share guys
This helped a lot
Such good info!
5% deficit, body building routine. This is what I've been doing and I've lost about 5kgs over the last 5 months. Now I'm thinking about slowing my deficit a bit because I've only got about 3 more kgs to lose. But my strength has kept increasing, adding more weight every 4 weeks or so with a 4x10 program.
It's pretty damn hard to know when you're exactly at a 5% deficit
droid noob Would you prefer I said I'm in a .01 - 100% deficit depending on the day just to cover it? Of course it's not going to be exactly 5%! Do you think I weigh myself every day and calculate my daily maintenance to get a 5% deficit? Even then I would needs heaps more personal data on myself to know, including what daily activities I'll be executing through out the day and the exact amount of steps, and knowing exactly how many calories I need.
Of course I don't know exact.
That is insane progress. I'll try this out
New to channel!! Priceless
Thanks needed it, I am feeling strong and could feel muscle mass, but weight is not reducing.
great video thanks
This is an awesome conversation. I’ve been listening to you, Revelia, and Norton specifically and have lost 40lbs since 1 January from the notes I’ve taken.
Started with Müller equation, calculated a 1% body weight loss each week, played around with the activity modifiers for a month until I found a modifier that fit my weight loss best (as close to 100% predicted), then took all those calories out of 5 days of eating with 2 days at current maintenance.
1g protein/lb goal weight, 40g of fiber daily (both minimums), eat 30-40g of fat per day for hormones, and the rest carbs (not much on low days).
Take creatine, vitamin D, ZMA, DIM, ashwaganda, multivitamin, and glucosamine/MSM.
I love those calories on maintenance days!
I do a push/pull/leg split with cardiovascular training (5mi runs w/2mi sprint intervals mixed in) 2x per week and take 2 days of active recovery where I just walk at a 6% incline for an hour. I go for 10k steps per day. All this with a hernia (wear a hernia belt) that keeps getting it’s repair postponed.
40lbs down in under 80 days and only 4lb of it has been lean mass. This is ahead of schedule and coming back from a rotator cuff (and ego) injury.
I just turned 43.
Brain on, get disciplined, work hard, fuck excuses.