All of your family members'll be very proud of your intelligence,kindness and muscle surely!!! I'm so appreciate your sharing the tip&tricks for vanishing the body fat.
A theory is that when we burn fat, water gets stored in the fatcells, When doing a reefeed or carb up the carbs that go to storage in the muscles draw water/fluid from those cells to store the glycogen, 3g water per 1g glycogen you deplete those glycogen storages again and voila, your lighter then before the carbup..
Thank you MD!!! Today is my fourth session of cardio after 6 months. I've been on three meals a day, drinking my vegetables and the hunger is strong when there is not enough fiber in the system, hahaha. Thanks for the advice and reminding us all of a clear perspective. 🙏👑
My coach hadn't incorporated refeeds, just 3 cheat meals towards the very end. I was exhausted, unhappy, miserable and so much of my muscle had melted off. Was my 1st time and I wasn't even excited on the big day. Just wanted to be done so I could eat. I've been keeping lean on my own now for over a year and eat extra carbs on the weekend, cheat meal here and there, and i can say it works for all the reasons you just said 👌🏻
If I do like You say - more flexible some cheat or some extra calories, I do not loose anything. And it is even more frustrating because I am working my ass off doing cardio and not loosing weight. For me this do not work I have to be strict to loose weight.
I lost 22 pounds in 6 months while building muscle. I do full body weight training 3 days a week. I eat clean 5-6 days out of the week. One cheat meal a week.
Good timing, I need dieting. I have a slow healing knee injury and in the summer keeping up the body temperature is much less energy, I also don't train in the summer because it is too hot and it would be taxing on the heart, but because of the injury I skipped the spring training as well and it shows.
This helped a lot John, started reverse dieting conservatively and don’t want to gain the weight back quick. Putting this tips to good use. Using those extra calories to fuel my Taskmaster workouts. 🤓
Love your videos and advice. I too always park far away when I do anything. I work with obese coworkers who always park as close as possible and they think I am really strange for keeping slim and fit.
I've been eating cottage cheese with pepper to replace icecream this summer. Been doing German Volume every other week and Double Drop sets on the opposite weeks for the past 2 months. Its getting too hot to lift heavy and It looks like I'll be doing German Volume for the next 3 months. I've only lost 1lb. since April and my bench should be back in the 400lbs range by fall.
I behave during the week, 16/8 Intermittent fast and on the weekends I dont worry to much about it. I have been doing it for hhhmmm 12 weeks I think and its not so bad.
Another great video, John! Any thoughts on a video series showing some movements we can use around injuries or bad joints? Like chest/shoulder training for a bad AC joint where barebell pressing hurts but certain dumbell angled are ok?
I've been working just to hit maintenance. Typically I'm 400 calories short. I'm constantly moving around, even when I'm not in the gym (running BG). Honestly I'm still trying to get rid of the muffin top. Looking to start cutting next week. Trying to get some knowledge before I jump in.
John, this is EXCELLENT! I struggle with the difference between looking ''flat'' and the difference of ''water retention''.... How do I know/see the difference?
What do you think about dieting/eating clean (not necessarily dieting too loose weight) 5 days a week and letting loose a little on the weekend. 80/20 rule.
@@padraig88 Out of the that 20% I'm talking about going out for dinner and having dessert 80% of the time. 20% I'm drinking and trying to get laid. I don't need to be in peak bodybuilding shape 365. Gotta live life bro.
mountaindog1 hey John, quick question if you can help a bit. Can I still gain muscle while in a 200-500 calorie deficit? This is provided that I lift heavy and with intensity of course. I’m 5’8 and down to 158lbs and close to 10 percent body fat. If my goal is truly to shred, naturally, should I not try to put on muscle while cutting? I know that lifting heavy helps preserve muscle during a cut, but just wondering if it’s possible to gain while losing. Thanks
John, have always enjoyed your content. When dieting for a contest, would you reduce calories even greater during a deload/off week to account for the reduction in activity or just keep them the same as before? Thanks!
What types of upper body exercises can you do if you have managed to injure both of your wrists? I've had 6 wrist surgeries from a college volleyball injury and now I have an inflamed tunnel in my left wrist due to overuse. My doctor states I may NOT use any weights with my hands at the gym (secretly I still lift the weights for leg day but... you know... I've got strong legs, I've got to use weight and nobody else will load my machines!). Good times John. Good times.
you need o use machine like pec decks and other things where you can push with forearm, that is going to take some experimenting though...man that would be tough!
@@mountaindog1 Thanks John! I'm so lost without being able to do "normal" activities! I'm hoping he'll release me next time I go in but... I'm not better yet so I doubt it. Maybe with braces!
If you feel sick after/during/before in general and don't sleep the right amount (deep sleep matters more) and don't recover properly(if you do high frequency (workout sessions per week) training and usually include crossfit or crosstrain frequently)(consider 6-7 days a week) then these might indicate you aren't recovering.... In general one muscle group starts lagging if you've trained it 'n' times in a week and if you train it again at the same intended interval/period of workout schedule and still you feel like you can't perform well then you should definitely give it a week for recovery. This applies to every muscle group in the body including abs. Calves need to be(in general for all population) trained at very high-high frequency for growth and better recovery. If you train legs more you'll eventually recover better from your upper body workouts as well due to higher testosterone generation. Overtraining is a myth though even for top class athletes... Even if you sleep properly you might still be under-resting. Everybody recovers at different rates.
Man! Trying to lose like 6-7 more pounds. Stuck. I'm eating at a 500cal deficit but................. Trying add in a day where I eat full calories once a week.
Add in cardio if you’re not doing it already. If you’re stuck then slightly lower calories to break through your plateau. Maybe drop fats by 5 grams and carbs by 20 grams.
John is there a good overall fitness book that tackles everything in 1 that you would recommend? If its more than 1 thats okay i dont mind looking into more but just want new knowledge even if its talking on the basic simple things like calories but the writer through out the book explained things simply/'better' than how most usually explain. Thanks
Mr meadow. After 2 years of being stuck at 290lbs, (not muscle by the way, I'm very sloppy looking), I just figured the hell with it, I'm going to put myself through the torture and go no carbs until i look presentable in a t shirt. Its been 3 weeks and I dropping fat very fast, I'm pretty excited about my progress. Thing is my workouts can be a drag. Should I just keep trucking straight through or should I have a carb day to fill my muscles back up?
Hey John, I am currently 8 weeks into my cut and I have lost 14lbs so far. I feel good, haven't lost strenght (actually even gained a bit), but I feel like I lost alot of my size. My training has not changed, but my arms, shoulders look super skinny and I dont feel leaner, just smaller. Is this just the part of the process or am I doing something wrong?
in summer-time because of the heat i can not eat so much food...so i mostly eat salad, fish, little bit of steak and chicken...so i loose weight without doing a stressful diet, make this sense? ;-)
Learn how to cook...if the food is tasty is just easy to eat... If u do rice and chicken with no sausace like i do... Bulking is hell hahaha... Of course im talking about getting size
Hey John can you do a video on alcohol ? I've experienced some strength loss lately and I'm not sure whether it's because I have been binge drinking a couple of times lately(every 1-2weeks) or if it's because some of my workouts have been pretty bad lately - what are your thoughts? Thanks :)!
@@Jimrock95 im pretty sure life and fun is a part of this channel as well I'm sorry for you if you can't enjoy your free time every once in a while mate
Can't watch your training videos at all, when your in the gym with other people you come across like the stereotypical gear head, like your trying to out do each other. This on the other hand was excellent, informative, interesting, you seem very likeable, knowledgeable and approachable. I lool forward to more solo work, great effort. Im not saying become seth feroce, but what about trying a solo gym video? Just you explain the exercise, show the technique. And even better do only a barbell and dumbbell series, i like many others work out at home, that would be great. Thanks again
@@hunterjohnson4954 Im really sorry but I don't understand your reference at all. So I don't know if I should say thank you be overly sad. I also don't understand the reference to the other website you're talking about but thanks anyway
7:50..... happened to me a bunch of times while on the keto diet, be stuck at a certain weight for a few weeks then have a cheat day only to see i lost 2 lbs the next day...
Studies have shown that if you stay in a deficit no matter how big or small you WILL lose weight no matter what. Down to around 5% body fat. Cheat meals are a way for people to justify eating processed foods, sugar, and hella carbs.
I would like to train with my father but is not possible so I pretend that you are a little bit my father I can still train with my father. also very nice that good fatherly advice thanks ⛰🐕 go go go on
A bodybuilder with tons of muscle on his body doesn't impress me that much. But a humble bodybuilder who has a great physique and is willing to share his knowledge impresses me a lot. Keep this up I really mean it!
I have 4 clean meals a day and out of those meals 1 is a cheat meal but it works for me I'm not out of shape and I work construction and still train 5 days a week
I been doing 1 cheat meal every 2 weeks, going to switch to once every week... John your recommendation a while ago of having your bodybuilders use buffalo wing sauce as a substitute has dropped my calories by about 300 per day!! Same with using peanut butter powder as a substitute for peanut butter for things like protein shakes and Greek yogurt! Eating clean 80/20 or better, and substituting where able, is key!
make sure you watch my video on the 4 reasons you can't get rid of body fat
th-cam.com/video/OvBvmZjJMWo/w-d-xo.html
John do you have a 6 week manual for shoulders that I can buy ?
All of your family members'll be very proud of your intelligence,kindness and muscle surely!!! I'm so appreciate your sharing the tip&tricks for vanishing the body fat.
I watched it thank you!
Watched it immediately after you recommended it, thank-you very much
I'm a simple man, I see a John Meadows video, I click
i agree whole heartedly
thank you!
If buff Luke Skywalker says it, I do it.
ive been on a 10 year refeed myself!
I used to like washing my macaroni down with vodka.
Critical Weiner that's just depressing
A theory is that when we burn fat, water gets stored in the fatcells, When doing a reefeed or carb up the carbs that go to storage in the muscles draw water/fluid from those cells to store the glycogen, 3g water per 1g glycogen you deplete those glycogen storages again and voila, your lighter then before the carbup..
Tip#5
When an OG like John Meadows speaks, and gives advice, YOU LISTEN! 👂🏼
His videos are single handedly responsible for all my progress thank you
MD!
I mean who doesn’t love this guy?
Thank you MD!!!
Today is my fourth session of cardio after 6 months. I've been on three meals a day, drinking my vegetables and the hunger is strong when there is not enough fiber in the system, hahaha.
Thanks for the advice and reminding us all of a clear perspective. 🙏👑
snacking tip: snack on pickles. low calorie and satiating!
I live by this rule! Especially preworkout, it will get you crazy pumps due to sodium!
Or if you're Mexican you can just throw lemon and chilie flakes on cucumbers lol
Mhm
I'll try that
Pickles are fucking nasty as shit, I'm sorry.
Thank you John. I've been in a deficit for 3 weeks and was already planning a re feed today. You've eliminated the guilt. Appreciate it.
My coach hadn't incorporated refeeds, just 3 cheat meals towards the very end. I was exhausted, unhappy, miserable and so much of my muscle had melted off. Was my 1st time and I wasn't even excited on the big day. Just wanted to be done so I could eat. I've been keeping lean on my own now for over a year and eat extra carbs on the weekend, cheat meal here and there, and i can say it works for all the reasons you just said 👌🏻
If I do like You say - more flexible some cheat or some extra calories, I do not loose anything. And it is even more frustrating because I am working my ass off doing cardio and not loosing weight. For me this do not work I have to be strict to loose weight.
Low fat high protein is working wonders for me , brown and white rice with fish or chicken and only eating carbs with protein
I lost 22 pounds in 6 months while building muscle. I do full body weight training 3 days a week. I eat clean 5-6 days out of the week. One cheat meal a week.
Great video. I just found your channel. So much great content! Rip John.
Thanks john really good tips I enjoy your vidios you help the average lifter in the gym as well as the advanced trainer
I park a little farther away from the place I'm going to not only to walk more, I don't get door dings on my car.😂😂😂😂
Great Video! I know snacking is what always kills me. If I cut out food between meals I'll lose fat much more easily.
Good shit as always JM....luv ur background story u can see ur fighting spirit when ur working out!!!! 💯🇲🇽🇺🇸
Thank you!
Very important tips and vital information, so true and thank you John I learnt a lot through this video.
Lot of relatable statements in this vid. Glad to hear I’m not crazy for my grocery shopping or suspicious lean travel. Haha
🙌🙌you tips and advice is always so so great💯 👌thank you 🙏
Great video again from mountain dog. Great knowledge said simply . 👍 every time
Sound advice as always
Good timing, I need dieting. I have a slow healing knee injury and in the summer keeping up the body temperature is much less energy, I also don't train in the summer because it is too hot and it would be taxing on the heart, but because of the injury I skipped the spring training as well and it shows.
This helped a lot John, started reverse dieting conservatively and don’t want to gain the weight back quick. Putting this tips to good use. Using those extra calories to fuel my Taskmaster workouts. 🤓
thank you!!!!
Love your videos and advice. I too always park far away when I do anything. I work with obese coworkers who always park as close as possible and they think I am really strange for keeping slim and fit.
Awesome clip. Very educational!
Great advice and video as always John
Hi John: It's great to hear you talk about subjects on training and dieting! It is creastel clear!!
great video John!!!!!
You are an inspiration!
Make homeade food. That way you know what's in it and it's way more benificial
I do refeed everyday
Doing my first refeed friday and saturday. After that still 2 weeks dieting.
I've been eating cottage cheese with pepper to replace icecream this summer. Been doing German Volume every other week and Double Drop sets on the opposite weeks for the past 2 months. Its getting too hot to lift heavy and It looks like I'll be doing German Volume for the next 3 months. I've only lost 1lb. since April and my bench should be back in the 400lbs range by fall.
What are double drop sets?
Another great video, John. Keep it up!
Thanks for the tips John your advice is simple but profound. I hope that you are doing well brother
I behave during the week, 16/8 Intermittent fast and on the weekends I dont worry to much about it. I have been doing it for hhhmmm 12 weeks I think and its not so bad.
Another great video, John! Any thoughts on a video series showing some movements we can use around injuries or bad joints? Like chest/shoulder training for a bad AC joint where barebell pressing hurts but certain dumbell angled are ok?
Thanks for this video
Most welcome
Thank you for the great tips. You have earn yourself a subscriber.
Thank you!
Great video thank you!
Interesting comment on diet for summer. I’m trying to set up my diet to hit summer as a “bulk” time.
I feel like you are going to be fighting against nature, it's harder to eat as much when it's hot out. At least for me
Once again...fantastic info!!!
I've been working just to hit maintenance. Typically I'm 400 calories short. I'm constantly moving around, even when I'm not in the gym (running BG). Honestly I'm still trying to get rid of the muffin top. Looking to start cutting next week. Trying to get some knowledge before I jump in.
Great tips as always
John, this is EXCELLENT! I struggle with the difference between looking ''flat'' and the difference of ''water retention''.... How do I know/see the difference?
if you are really lean, and abs are blurry, flat
or if you cant hold a pump..flat
awesome no nonsesne knowledge like always
Love from india
Such great content!
Thanks
10:25 so true 🤦🏾🤦🏾
Needed this
What do you think about dieting/eating clean (not necessarily dieting too loose weight) 5 days a week and letting loose a little on the weekend. 80/20 rule.
90/10 :)
You can do a good amount of damage with two whole days!
@@padraig88 Out of the that 20% I'm talking about going out for dinner and having dessert 80% of the time. 20% I'm drinking and trying to get laid. I don't need to be in peak bodybuilding shape 365. Gotta live life bro.
I park far away also. It’s also because I love my corvette hahah two for one deal lol
yes sir!
mountaindog1 hey John, quick question if you can help a bit. Can I still gain muscle while in a 200-500 calorie deficit? This is provided that I lift heavy and with intensity of course. I’m 5’8 and down to 158lbs and close to 10 percent body fat. If my goal is truly to shred, naturally, should I not try to put on muscle while cutting? I know that lifting heavy helps preserve muscle during a cut, but just wondering if it’s possible to gain while losing. Thanks
Can I use it cheat day once a week and have result again in cutting phase?
If I cheat on the weekends, sometimes I'll go up like 2-4 pounds by Monday. I can lose the water weight in another day or 2 though.
Wow, what a great vid 🙏
Great Video John Meadows 💪🙂.
Aka Joshua K. Westphal
Fitness Einstein
John, have always enjoyed your content. When dieting for a contest, would you reduce calories even greater during a deload/off week to account for the reduction in activity or just keep them the same as before? Thanks!
probably lower if less active, unless goal is to stimulate metabolism then I would actually add
Hero! Thank you for the great tips sir.
💪🏽
You say you're snacking John....what is a meadows snack
Great timing, as those burgers, hot dogs, and 'tater salad are on the menu next week! :P Thanks John!
Francis Gross what the hell is tater salad?
Ron white
@@rogeraguilar1274 potato salad dummy
What types of upper body exercises can you do if you have managed to injure both of your wrists? I've had 6 wrist surgeries from a college volleyball injury and now I have an inflamed tunnel in my left wrist due to overuse. My doctor states I may NOT use any weights with my hands at the gym (secretly I still lift the weights for leg day but... you know... I've got strong legs, I've got to use weight and nobody else will load my machines!). Good times John. Good times.
you need o use machine like pec decks and other things where you can push with forearm, that is going to take some experimenting though...man that would be tough!
@@mountaindog1 Thanks John! I'm so lost without being able to do "normal" activities! I'm hoping he'll release me next time I go in but... I'm not better yet so I doubt it. Maybe with braces!
John meadows the type of guy to eat enough calories to maintain his weight when getting up from the couch to go to toilet to pee
How do you know if you’re over training? thanks 🙏
or under-resting?
1600 2500 I’m getting a lot of sleep
Memes Daily ur not over training by sounds of it, I can’t sleep when I over train ,
Too low of a caloric intake
If you feel sick after/during/before in general and don't sleep the right amount (deep sleep matters more) and don't recover properly(if you do high frequency (workout sessions per week) training and usually include crossfit or crosstrain frequently)(consider 6-7 days a week) then these might indicate you aren't recovering.... In general one muscle group starts lagging if you've trained it 'n' times in a week and if you train it again at the same intended interval/period of workout schedule and still you feel like you can't perform well then you should definitely give it a week for recovery. This applies to every muscle group in the body including abs. Calves need to be(in general for all population) trained at very high-high frequency for growth and better recovery. If you train legs more you'll eventually recover better from your upper body workouts as well due to higher testosterone generation. Overtraining is a myth though even for top class athletes... Even if you sleep properly you might still be under-resting. Everybody recovers at different rates.
Man! Trying to lose like 6-7 more pounds. Stuck. I'm eating at a 500cal deficit but.................
Trying add in a day where I eat full calories once a week.
Add in cardio if you’re not doing it already. If you’re stuck then slightly lower calories to break through your plateau. Maybe drop fats by 5 grams and carbs by 20 grams.
John is there a good overall fitness book that tackles everything in 1 that you would recommend? If its more than 1 thats okay i dont mind looking into more but just want new knowledge even if its talking on the basic simple things like calories but the writer through out the book explained things simply/'better' than how most usually explain. Thanks
So can I have a protein shake between meals or should I have it with my meals?
Mr meadow. After 2 years of being stuck at 290lbs, (not muscle by the way, I'm very sloppy looking), I just figured the hell with it, I'm going to put myself through the torture and go no carbs until i look presentable in a t shirt. Its been 3 weeks and I dropping fat very fast, I'm pretty excited about my progress. Thing is my workouts can be a drag. Should I just keep trucking straight through or should I have a carb day to fill my muscles back up?
carbs every 6 days
Higher body john meadows here
John, do you do LISS type cardio early in the morning, fasted? Would this increase TDEE more so than doing cardio during midday after a meal?
I do sometimes and no
I usually diet for 8 hrs and Refeed 16 every day!
I endorse John Meadows 2020
:)
Hey John,
I am currently 8 weeks into my cut and I have lost 14lbs so far. I feel good, haven't lost strenght (actually even gained a bit), but I feel like I lost alot of my size. My training has not changed, but my arms, shoulders look super skinny and I dont feel leaner, just smaller. Is this just the part of the process or am I doing something wrong?
that doesnt sound right if you aren't substantially leaner
Hey John, do u suggest to refeed on a day off or on a training day (maybe the day which you train your weak bodypart) ? Thanks
that is one approach you can definitely take
in summer-time because of the heat i can not eat so much food...so i mostly eat salad, fish, little bit of steak and chicken...so i loose weight without doing a stressful diet, make this sense? ;-)
yep
I eat like shit lol. I eat meats, eggs cheese and very little carbs on off days and then increase carbs on workout days.
Mr. Meadows if you could become a x-man what power would you have?
John I think you would look terrific with a big manly beard
lololol
👍before watch video
Hey John are all those moles on your arms from using Melanotan?
no just genetic unfortunately...
Learn how to cook...if the food is tasty is just easy to eat... If u do rice and chicken with no sausace like i do... Bulking is hell hahaha... Of course im talking about getting size
John. we want more videos with you and Scott Stevenson together!
we will for sure!
Apart from some real complications, people get fat from eating too many carbs they don't deserve!
Have you got any PCT videos ?
yes on my website under member site
Ok thanks I’ll have a look
Hey John can you do a video on alcohol ? I've experienced some strength loss lately and I'm not sure whether it's because I have been binge drinking a couple of times lately(every 1-2weeks) or if it's because some of my workouts have been pretty bad lately - what are your thoughts? Thanks :)!
This is a bodybuilding channel not a zyzz lifestyle channel
@@Jimrock95 im pretty sure life and fun is a part of this channel as well I'm sorry for you if you can't enjoy your free time every once in a while mate
hahah!
have some flavored vodka with diet 7up 1-2 on the weekend :)
@@mountaindog1 alright I'll try that
What do you snack on John?👍💪🇺🇸
Honestly, I bump up calories kinda like a spontaneous refeed if the hunger signals are just raging.
If u eat again before your last meal digests, can you then say you only eat one meal per day ? Lol
haha, well played
Can't watch your training videos at all, when your in the gym with other people you come across like the stereotypical gear head, like your trying to out do each other.
This on the other hand was excellent, informative, interesting, you seem very likeable, knowledgeable and approachable.
I lool forward to more solo work, great effort.
Im not saying become seth feroce, but what about trying a solo gym video?
Just you explain the exercise, show the technique. And even better do only a barbell and dumbbell series, i like many others work out at home, that would be great.
Thanks again
Blow By Racing Keeping up with the Jones hahaha I recognize you from Alejandro Flores channel. 👍👍
I think you should check out all the exercise index videos
@@hunterjohnson4954
Im really sorry but I don't understand your reference at all.
So I don't know if I should say thank you be overly sad. I also don't understand the reference to the other website you're talking about but thanks anyway
j b I was talking to blow by racing, no worries 👍
7:50..... happened to me a bunch of times while on the keto diet, be stuck at a certain weight for a few weeks then have a cheat day only to see i lost 2 lbs the next day...
Studies have shown that if you stay in a deficit no matter how big or small you WILL lose weight no matter what. Down to around 5% body fat.
Cheat meals are a way for people to justify eating processed foods, sugar, and hella carbs.
@@jacobjones6024 thats not a cheat day thats called a gluttony day lol.
t chase completely true. My “cheat days” are “high calorie more chicken” days. Dieting wrong and right are very different.
t chase I actually had a cheat meal today on the break I’m writing it on. 2 pounds of chicken 2 servings of rice, and broccoli.
@@jacobjones6024 💪 i hear that, most of my cheat days i eat hella chicken or steak lol..... eff the carbs i want MEAT!!!
Humble person true knowledge and experience, no bullshit no bro science
I would like to train with my father but is not possible so I pretend that you are a little bit my father I can still train with my father. also very nice that good fatherly advice thanks ⛰🐕 go go go on
A bodybuilder with tons of muscle on his body doesn't impress me that much. But a humble bodybuilder who has a great physique and is willing to share his knowledge impresses me a lot. Keep this up I really mean it!
ty!
This is well said @ngno9493.
I have 4 clean meals a day and out of those meals 1 is a cheat meal but it works for me I'm not out of shape and I work construction and still train 5 days a week
I have 5 clean meals a day....6 of those r dirty af...and they work💪🐷💩
I been doing 1 cheat meal every 2 weeks, going to switch to once every week... John your recommendation a while ago of having your bodybuilders use buffalo wing sauce as a substitute has dropped my calories by about 300 per day!! Same with using peanut butter powder as a substitute for peanut butter for things like protein shakes and Greek yogurt! Eating clean 80/20 or better, and substituting where able, is key!
Just finished eating some reeses and kit kats, then this video popped up in my page. God Damnit John, I know I messed up, How did you know lmao.
hahah!