Need to get a Dexa. I use one of those crazy scales currently. I know it’s inaccurate, but I use it for trend analysis. Currently 14.5% on that. That’s down 1.5% with a constant weight over the last 12 months. 67 years old and muscle growth happens, but it’s not as fast as in my 20s. As you say, the mirror and tape measure are probably more important than just scale mass. I’m 6’3” and 178 lbs. I almost feel I shouldn’t lose more wgt (down from 230lb and stable in the high 170s for about a year). I may reach out to you and your coaches for some advice.
Im 5'5" AA female, natural athlete, been doing sports for over 35 years. Leanest ive been was in high-school track and field, i was 105lbs, 11%bf (measured by team trainer), was eating between 4500-5000cal/day due my insane metabolism. ~15-20 years later, started bikini bodybuilding in 2017, went from 138- 114lbs, 14% bf, ~96lb lean mass lowest calories was ~1080cal. Currently at my heaviest (and most uncomfortable weight) due to difficult life circumstances and city change at 149lbs, and ~28-32% bf but much much higher muscle comp ~ 112lbs lean mass (last scan in May so is a guess from that). Listened too much to the "have to grow and eat tons of protein " rhetoric and now I don't recognize myself anymore. I went from ectomorph to endo body and losing has been nearly impossible. Not tracking or on prep due to this but despite walking twice as much, lack of sleep has made it difficult to lose body fat. I really want to drop size and lot of body fat as well as muscle from quads as this weight is taxing on my joints and breathing (anemia blood type). I hope to get down to ~16-18%, 120-125lbs and fit in my clothes. And maybe get on stage again one day. ~Ab
DUDE...Plz recognize this one thing GOD...The God of Abraham. Issac and Jacob loves YOU for sharing HEALTHY lifestyle information to Combat the horrible addiction by weak persons who use Bad PE stuff...
@@NT2BOS there’s nothing magical about it it’s just by only eating once you’re more likely to eat less and be in a deficit. The concern is 1) is it sustainable long term and 2) will you be able to get enough protein in that way? As long as your total calories and protein are the same it doesn’t matter (and if anything I would argue splitting it up a few times is probably better for muscle)
As a Pro Physique coach myself I can attest this approach works. Over the years I dropped from 185 lbs to 137 lbs and do well as a natural bodybuilder. All comes down to adhering to macro targets in a deficit!
Great video. Exercise hasn't gotten me to where I want to be. I have tracked a little but I am sure my problem is diet. As the saying goes you can't out exercise a bad diet. I'm going to have to be more accountable on pizza movie night at our house. I think that's where I wreck the good diet earlier in the week. Thanks for the detailed information!
Hey Paul! My body seems to be healed and have lost 12 lbs in 3 weeks! I am carnivore/lion for about 6 months. I had not lost a pound until then. I started this because my blood sugar levels were prediabetic levels and could not keep the weight off. I feel great and off TRT. Blood sugar is mid 90s. Eat 22-24 ounces of red meat once a day and going as low as my body wants to go.
Hi Paul, I had a frozen shoulder injury for over a year and now almost fully recovered. Because I could lift weights like I used to and it was depressing/painful, I put on 12 pounds of fat and lost 5 pounds of muscle. What should I focus on first? Losing the body fat? Gaining back my strength? Or Hanging out at my new weight and recomping?
In my profile pic I was hitting the weight training in the morning before work , worked a construction job, then jump rope after work, I didn't track my calories but I know it wasn't enough protein due to some muscle loss and I never measured my body fat I just knew I was looking slightly shredded 🤣👍🏽 but now because of you coach I'm approaching my fat loss alot smarter now especially with the walking 👍🏽
Excellent episode. 1 of your best. Great detail and instructions.. this is the indept meat and potato stuff people want. Not evasive stuff people say.. good stuff..💪💪💪
Another awesome way to get protein in as a snack is beef jerky or biltong. A tad higher in calories, but super easy also. Protein yoghurt is another one. Love strawberry protein yoghurts.
Hey Paul this is one of your best videos, when you have a diet break say 1 week do you revert straight back to your calorie deficit ? Thanks for all the free information 💪🏻👍🏻
I look forward to your videos each week, but it's disappointing that you focus so much on stats for men. Could you please give the corresponding numbers for women in all your videos, when you are saying 7% fat, 3400 calories, etc. Thank you.
Agree. He trains successful women so not sure he doesn’t show both sides even occasionally. There’s probably women who watch this and still don’t know how low for calories is too low.
Hi Paul. Have you helped anyone in the carnivore diet to get shredded? I rarely eat carbs. Once in a while, I'll have a slice of pizza, or the vegetables on my bunless burger. But most days it's just ribeye steak, eggs, bacon, pork,etc... I have increased my protein to 160g, and I'm eating more than I ever have. I'm hoping this will help. Maybe I should setup a consult with you.
I have coached athletes using keto which is 60-70% fat and carbs under 5%, never used carnivore though I coach using macros so food choice is variable. All that protein and fat would be interesting along with the digestive issues from no fiber or carbs. I personally find carbs so beneficial it's not something I have ever tried and thus wouldn't feel comfortable coaching that way.
@@PaulRevelia Thank you for being honest. I've been on this diet for over a year. I have never felt so great, my energy is through the roof. Fiber and digestive issues is a myth in carnivore, and I've never felt better. No issues, bloodwork is great, and testosterone is on point of a 25yr old, since I have so much of the fats and zinc to create my own. Thank you. I am in your 1gr of protein per goal weight and see how this goes over 30days. I enjoy your videos. I walk every day.
Great video, thanks Paul. Instead of a scheduled week long diet break at maintenance, what’s your opinion on a 5 day hard deficit the weekend maintenance level refeed?
I know your metabolism is halted or slowed down after you drop your calories too fast when you weight loss plateau. My question to you is that....how long woukd it take to break that plateau if you stay consistent? 2 weeks? 3 weeks? Or a month?
Hi mate as being a truck driver, I do about 12hour shifts every day, so I do hit cardio in the morning but I am confused that what other activities can I do throughout the day. Is it best for me to keep doing the hit cardio as I have no time after that at all.
What has happened to me? I started cutting on the 1st of September, starting point 31% fat and 87 kilos. I am currently at 24% fat (and yes I can see it on the mirror) lost about 7cm from my waist diameter, but I still weigh 86 kilos.... I am at 150gr protein, 270gr carb, 45gr fats. I am happy that I have lost 10% fat in a month while I guess maintaining my muscles, but still curious to why my weight hasn't changed much.
What would you say is a decent pace for the cardio? and I might have missed this but how much time do u recommend per session? do u go by calories, e.g. 300cals per session? I don't usually do that because I've seen bikes that say 300cals after 20 mins and treadmills that say 300cals in 50mins.
pace for cardio for me personally is fast enough to break a light sweat, but not so fast that I can't hold a conversation. Incline walking for me is usually around 3.2 mph
How does one seek out a trainer/dietician/doctor who specialize in comprehensive health including metabolic? Does an all in one facility exist? I feel like many doctors associated with hospital networks are in reactive care vs preventive care and life transformations. The only good info I get is from selective TH-camrs like this
Right?! I'm so over people saying tracking is too complicated. 🙄 There are copious apps that are idiot-proof; imagine having to get shredded in the 80s! Same folks sure know their way around the UberEats app without any confusion.. 🤨
not sure what's changed in that regard, when i got into this sport 15 years ago I had to take drug tests to compete in natural shows and still got accused.
What's the leanest you have ever been?
%30 😢
Need to get a Dexa. I use one of those crazy scales currently. I know it’s inaccurate, but I use it for trend analysis. Currently 14.5% on that. That’s down 1.5% with a constant weight over the last 12 months. 67 years old and muscle growth happens, but it’s not as fast as in my 20s. As you say, the mirror and tape measure are probably more important than just scale mass. I’m 6’3” and 178 lbs. I almost feel I shouldn’t lose more wgt (down from 230lb and stable in the high 170s for about a year). I may reach out to you and your coaches for some advice.
Im 5'5" AA female, natural athlete, been doing sports for over 35 years. Leanest ive been was in high-school track and field, i was 105lbs, 11%bf (measured by team trainer), was eating between 4500-5000cal/day due my insane metabolism.
~15-20 years later, started bikini bodybuilding in 2017, went from 138- 114lbs, 14% bf, ~96lb lean mass lowest calories was ~1080cal.
Currently at my heaviest (and most uncomfortable weight) due to difficult life circumstances and city change at 149lbs, and ~28-32% bf but much much higher muscle comp ~ 112lbs lean mass (last scan in May so is a guess from that). Listened too much to the "have to grow and eat tons of protein " rhetoric and now I don't recognize myself anymore. I went from ectomorph to endo body and losing has been nearly impossible. Not tracking or on prep due to this but despite walking twice as much, lack of sleep has made it difficult to lose body fat. I really want to drop size and lot of body fat as well as muscle from quads as this weight is taxing on my joints and breathing (anemia blood type). I hope to get down to ~16-18%, 120-125lbs and fit in my clothes. And maybe get on stage again one day.
~Ab
7%. at 154 pounds. I was 38 years old when I achieved this. Probably the leanest I've ever been.
13 😂
Paul is the man! His videos got me from 20% BF to 10%. No joke, he featured me in one of his older vids! Listen to this man, if you’re serious!
appreciate the support!
But that’s when he was your coach?
Best youtube channel about getting lean/shredded. Thank u for all gold information.
I appreciate that!
These steps with Paul’s help is what helped me get shredded like my profile pic. So yeah, listen to the man, it works! Key point, PATIENCE!
Thank you Colin, ready when you are!
DUDE...Plz recognize this one thing GOD...The God of Abraham. Issac and Jacob loves YOU for sharing HEALTHY lifestyle information to Combat the horrible addiction by weak persons who use Bad PE stuff...
Yea this is the best fat loss channel
What happens if u eat one meal a day and train
@@NT2BOS there’s nothing magical about it it’s just by only eating once you’re more likely to eat less and be in a deficit. The concern is 1) is it sustainable long term and 2) will you be able to get enough protein in that way? As long as your total calories and protein are the same it doesn’t matter (and if anything I would argue splitting it up a few times is probably better for muscle)
As a Pro Physique coach myself I can attest this approach works. Over the years I dropped from 185 lbs to 137 lbs and do well as a natural bodybuilder. All comes down to adhering to macro targets in a deficit!
Doing great work Ben!
Over 600k subs already!... Been following you for years and you helped me drop 150lbs naturally.. BEAST!
I really appreciate the feedback and congratulations
@@PaulRevelia Thanks!
Never before have I sat with a pen and paper to write information down from a youtube video to reach my new goals!
Treat you tube like class were you write notes and it's like unlocking new things in life
He's absolutely right on all of it.
Most rational and most complete source of physique information on TH-cam. Nice work as always Paul!
I appreciate that!
Paul Makes me want to compete and get healthy in a fun and simple way. Lets GO!!
Best natural advice I have ever heard
Appreciate the feedback!
You’re almost at 1 million subscribers! Let’s go!
Great video. Already doing everything right but hearing you speak on it often is so helpful and motivating
Paul is a national treasure
too kind!
Thank you again for all these great tips and advice. Especially the one's about carbs and training. Really appreciated video!
Incredible advice. This is it!
Glad it was helpful!
Ahhhh, first son, been watching PR videos for 2 years. 1st to comment!!
Joking aside, thanks for putting out solid content.
Thank you John!
Great video. Exercise hasn't gotten me to where I want to be. I have tracked a little but I am sure my problem is diet. As the saying goes you can't out exercise a bad diet. I'm going to have to be more accountable on pizza movie night at our house. I think that's where I wreck the good diet earlier in the week. Thanks for the detailed information!
You are very welcome Paul!
Hey Paul! My body seems to be healed and have lost 12 lbs in 3 weeks! I am carnivore/lion for about 6 months. I had not lost a pound until then. I started this because my blood sugar levels were prediabetic levels and could not keep the weight off. I feel great and off TRT. Blood sugar is mid 90s. Eat 22-24 ounces of red meat once a day and going as low as my body wants to go.
I eat meat daily as well, certainly a great source for nutrition.
Core Hard was amazing for me at the end of my prep!
Aah “accountable”, thought i was supposed to start being “a cannibal”. 😂
Hi Paul, I had a frozen shoulder injury for over a year and now almost fully recovered. Because I could lift weights like I used to and it was depressing/painful, I put on 12 pounds of fat and lost 5 pounds of muscle. What should I focus on first? Losing the body fat? Gaining back my strength? Or Hanging out at my new weight and recomping?
Loving this fresh new burst of wind to the content! Longer videos, more info, etc. Neat sfuff!
Happy to hear it!
Agree with the HIIT cardio. I gave it up years ago because my appetite shot up and my energy went down.
Awesome video Paul!
Glad you enjoyed it
In my profile pic I was hitting the weight training in the morning before work , worked a construction job, then jump rope after work, I didn't track my calories but I know it wasn't enough protein due to some muscle loss and I never measured my body fat I just knew I was looking slightly shredded 🤣👍🏽 but now because of you coach I'm approaching my fat loss alot smarter now especially with the walking 👍🏽
Great stuff. Thanks
Appreciated!
Excellent episode. 1 of your best. Great detail and instructions.. this is the indept meat and potato stuff people want. Not evasive stuff people say.. good stuff..💪💪💪
Your genetics are top tier - are you able to keep (and if so how?) the same level of muscularity throughout the years?
i have been in the gym for 30 years, learning about nutrition for many of those and the longer I am consistent the better my genetics get it seems.
Another awesome way to get protein in as a snack is beef jerky or biltong. A tad higher in calories, but super easy also.
Protein yoghurt is another one. Love strawberry protein yoghurts.
As a type 1 Diabetic would a keto diet be more beneficial or do you think leaning out is still possible at your minimum carb recommendation?
Yes I have worked well with diabetics using keto
great vid
Another banger.
Thank you Eduardo!
True words summarizing what natural bodybuilding is. Nothing magical, no shortcuts but only the simple facts if you decide to stay natty lifetime.
Fire ass video
Thank you Champ!
Thank you for all that information.
Subscribed
Awesome, thank you!
What training split would you recommend..push pull legs ?
This is great! Have you noticed and or made any changes to how you diet and train due to age/injury?
Can you do a video for obese people and how to proceed with fat loss?
he has hundreds of videos on that, the gist of it is start daily walking and eat less
updated video could work let me think about how!
@PaulRevelia thank you Paul 😊
Let me know if you need assistance.
I would start with: NEVER DRINK YOUR CALORIES!
So can I aim for 1.25% BW loss a week 5-6 weeks
Where is the link for the free consult ?
Go to the Pro Physique website
Great content fam 🔥🔥🔥💪🏾💪🏾
Thanks King!
0:00 ah yes the “running into a wood chipper” method
Edit: he didn’t mean what I thought at all but still useful info
I don't follow what you mean.
Can I be Big and shredded at the same time while being natural at 53
bake and shredded?
@@PaulRevelia big and Shredded 🤣
Haha yes if you have built the muscle
Hey Paul this is one of your best videos, when you have a diet break say 1 week do you revert straight back to your calorie deficit ? Thanks for all the free information 💪🏻👍🏻
I look forward to your videos each week, but it's disappointing that you focus so much on stats for men. Could you please give the corresponding numbers for women in all your videos, when you are saying 7% fat, 3400 calories, etc. Thank you.
Agree. He trains successful women so not sure he doesn’t show both sides even occasionally. There’s probably women who watch this and still don’t know how low for calories is too low.
I like this idea and will work to do better going forward. Thank you for the idea.
Yes!! I love this channel and I am a woman
Yes agree😊
Man your just a lil older then me great channel !
Thank you!
Legend!
Thank you!
If you’re on TRT can you reduce the fats further than your recommendation?
Hi Paul. Have you helped anyone in the carnivore diet to get shredded? I rarely eat carbs. Once in a while, I'll have a slice of pizza, or the vegetables on my bunless burger. But most days it's just ribeye steak, eggs, bacon, pork,etc...
I have increased my protein to 160g, and I'm eating more than I ever have. I'm hoping this will help.
Maybe I should setup a consult with you.
I have coached athletes using keto which is 60-70% fat and carbs under 5%, never used carnivore though I coach using macros so food choice is variable. All that protein and fat would be interesting along with the digestive issues from no fiber or carbs. I personally find carbs so beneficial it's not something I have ever tried and thus wouldn't feel comfortable coaching that way.
@@PaulRevelia Thank you for being honest. I've been on this diet for over a year. I have never felt so great, my energy is through the roof. Fiber and digestive issues is a myth in carnivore, and I've never felt better. No issues, bloodwork is great, and testosterone is on point of a 25yr old, since I have so much of the fats and zinc to create my own.
Thank you. I am in your 1gr of protein per goal weight and see how this goes over 30days.
I enjoy your videos. I walk every day.
If you like cardio, can you do 1-2 hours a day, 5-7 days a week? If so, will it kill gain even you keep working out 2-3 time a week?
How can I get an accurate body fat percentage? Are the scales that have that feature accurate?
Haven't recent studies shown .8 person of lbm or goal weight is fine even for muscle building
Not recently those are old and accurate but eating a bit more Ina deficit has also shown benefit
Core hard isnt available to buy in Ireland? Can you advice something similar
look for KSM-66
@PaulRevelia thank you Paul
Is there a chance you felts super hungry not from doing cardio but overtrained. Greetings
hi. what is meant by 'fat burns in the flame of carbs' or did I hear that correctly?
This phrase essentially means that for the body to utilize fat as an energy source, carbohydrates must be present.
Great video, thanks Paul. Instead of a scheduled week long diet break at maintenance, what’s your opinion on a 5 day hard deficit the weekend maintenance level refeed?
5 low days and 2 recovery days is a very common strategy for me.
whats the deficit that should be done to get shredded? 500 ? 1k daily?
200-500 through diet and cardio
Excellent video as always info on point !!!
I know your metabolism is halted or slowed down after you drop your calories too fast when you weight loss plateau. My question to you is that....how long woukd it take to break that plateau if you stay consistent? 2 weeks? 3 weeks? Or a month?
Thoughts on Sunwarrior vegan protein ? I find whey gassy
i make my own, Core Vegan, no issues.
Resting heart rate in the 30s??? Holy schnikees
Hi mate as being a truck driver, I do about 12hour shifts every day, so I do hit cardio in the morning but I am confused that what other activities can I do throughout the day. Is it best for me to keep doing the hit cardio as I have no time after that at all.
Resistance training is the best for fat loss
The explanation is not clear - if I am 28%body fat and is m 95kg how w much fat and proteins to get lean I need to loose minimum 15 kg
What has happened to me? I started cutting on the 1st of September, starting point 31% fat and 87 kilos. I am currently at 24% fat (and yes I can see it on the mirror) lost about 7cm from my waist diameter, but I still weigh 86 kilos.... I am at 150gr protein, 270gr carb, 45gr fats.
I am happy that I have lost 10% fat in a month while I guess maintaining my muscles, but still curious to why my weight hasn't changed much.
Obviously you gained some lean muscle 💪
Congrats 👏
For Core Hard, could I take it right after morning fasted cardio with empty stomach as I fast until late afternoon? Thanks
Yes you can!
I could do with a refeed day
yes!
Would you suggest refeed days for someone that is 50% bodyfat on a fat loss journey?
50%?? 😂😂😂
Yes, everyday
No
How tall is he? He said he’s 215 but doesn’t look that big.
Paul is 6'3" 215 lbs
Healthy lean
What if you are type 1 diabetic! What would you do differently???
I am not a Dr. so I won't give medical advice. I coach a few athletes who are diabetic and I don't do anything differently as they manage blood sugar.
What would you say is a decent pace for the cardio? and I might have missed this but how much time do u recommend per session? do u go by calories, e.g. 300cals per session?
I don't usually do that because I've seen bikes that say 300cals after 20 mins and treadmills that say 300cals in 50mins.
pace for cardio for me personally is fast enough to break a light sweat, but not so fast that I can't hold a conversation. Incline walking for me is usually around 3.2 mph
@@PaulRevelia thank you
You look like one of those pictures of kangaroos flexing their biceps
jacked kangaroo...ill take it!
Yes!
Damn I never do cardio 😢
Cardio is goated
Is Core Hard Vegan?
No. Don't be a commie, eat meat
I want to reach 10%.
How does affect women? If you're just going to promote to men who cares..it does affect women
i coach women, same rules apply
@@PaulRevelia oh ok thanks so much for clarifying:) I do love your videos and have followed you a few years:)
How does one seek out a trainer/dietician/doctor who specialize in comprehensive health including metabolic? Does an all in one facility exist? I feel like many doctors associated with hospital networks are in reactive care vs preventive care and life transformations. The only good info I get is from selective TH-camrs like this
I don't think what you are asking exists
I like you at 25% ❤😂
i was strong, but didn't love how i felt!
Right?! I'm so over people saying tracking is too complicated. 🙄 There are copious apps that are idiot-proof; imagine having to get shredded in the 80s!
Same folks sure know their way around the UberEats app without any confusion.. 🤨
lol that's so true!
7% looks frail. The sweet spot is 12 to 15%. Looks great and is more importantly sustainable without being extreme.
I stay 10-12 now, shredded is just for stage.
How about a round of tabatas every now and then?
Wow how many times can you re- cycle the same video 😂
How do eat 6 cups of white rice a day and lose body fat?
Its proven carbs have no influence on muscle performance.
😊😊😊
It's interesting how the industry has changed, as natural athletes and coaches have to ensure their audience that they are in fact natural.
not sure what's changed in that regard, when i got into this sport 15 years ago I had to take drug tests to compete in natural shows and still got accused.
@@PaulRevelia I just meant nowadays there are so many fake naturals out there muddying the water that it's now a needed disclaimer
Can you stay 7% year round
No
FIRST COMMENT AND FIRST LIKE:🥇🎖️🏆🏅⭐️💫🌟
Thank you Justin!
Without Steroids 😂😂😂
Correct I am lifetime natural
Until you went through the same footsteps, you ll stay the same casual workout goer and believe that steroids is the only way to go.
First
i think you are correct!
Didn’t watch the video. Is the advice walk and eat carbs like usual?
More than…
Paul what's your email?