I'm happy to hear this works for you! Just wanna say, that eating enough fiber is very important to prevent the risk of colorectal cancer when eating a high protein diet! I would personally eat the chicken breast with some leafy greens and a light dressing. The tuna I would eat with a coleslaw salad (cabbage, carrots, bell peppers, garlic, vinegar, tiny bit of olive oil). That's just my preference, but you can do whatever you want of course. You can also make shakshuka with the eggs, but with less oil and without the bread.
I love to hear about your self-awareness with the nature of your channel, conscious eating, and physical health. I don't think that your videos have gotten lower quality, I think it's in fact the opposite. Production-wise, it's a lot better. On food choice, I think it's remained masterful throughout the years, good diversity. Thanks a lot for the great content, long time viewer here. I've watched the videos that aren't even available anymore.
Admiration for Ben being this transparent about struggles. ESP because this channel has mostly featured him eating like a fiend. I’ve honestly watched Ben stuff himself during times when I’ve been starving - watching him eat has helped during times when I’ve denied myself.
It might sound a bit weird, but when I have a can of tuna for the day to lose weight, I mix it with mustard and sliced pickles, they're both very low calories, you could throw in diced onions too Definitely better than eating the tuna pure from the can
This is one of your top videos by far, coming from someone that has been watching you for over a decade. hi from nyc. As we grow older, we learn to prioritize health.
You should try a meal prep service, I've gone from 115kg to 90kg (17.4% body fat) with a kinda ready-made meal service. The one I'm using right now is called Frive, and it gives you decent amounts of protein for not crazy calories, but they're also nice meals.
Ben my brother, you need some vegetables on a consistent basis. I don't need to see the supplement video(but I will watch it), you need veggies for the many benefits they provide to your body on top of making you feel more satiated. Plus, there are SUPER simple ways to cook/roast/etc veggies that are tasty, and you can freeze for later for easy meals. Highly recommend it, take it from a guy who did not like his greens most of his life and thought protein was all that mattered.
@MehGouda Aubergine, runner beans, brocolli, bell peppers, courgettes, onions, spinach, pak choi, romaine lettuce. Plus, usually tomatoes and cucumber. There is so much choice, but these are my regulars. Sorry if names are unfamiliar as I'm in the UK.
I don't normally watch mukbang videos, but I watch yours. The fact you are not shovelling ridiculous amounts of food into your mouth and the fact that what you say is always interesting is why I watch you. I think Quality over Quantity is the reason I can watch you.
miss the days when I was young and I could eat whatever I want. lets be honest, getting older means inevitably being prone to getting sick. I just to drink 4 beers a day paired with some fast food for 14 years since I was 19 years old. Im 33 now and got my bloodwork checked and everything was fine (luckily). Even if genetics is on your side you should never risk treating your body bad because it's a blessing to be healthy.
You should always care about your health, even as young as 15/16 but mid 30’s is probably a good time to get stricter about the quality in what you eat. So good on you!
Ben ~ Please, just focus on staying healthy. I've been following you for quite a while. What I've come to enjoy is your gift of interesting conversation. If you just sat and had a peaceful dinner in front of the camera, or just chill with a drink or whatever, I don't know about your other followers...but I would totally stay subscribed. You're like a long time friend...someone whose company I find comforting, and entertaining as well. You're *good people* in my book! ~ Blessings to you & your loved ones. - Gypsy
Love the experience you share. For me personally this is a bit of a wake up call again because while i try to watch my nutrients, i'm not into that style that other creators promote where you pump your body full with supplements. Keep it up man, i love your vids
I've been doing something somewhat similar, but I mostly cook big pots of soup and stew that I make as healthy as possible with lots of veggies, beans, lentils, etc. and I don't eat as much tuna because of the possibility of mercury poisoning. I'd recommend checking out canned salmon, as it has similar macros, tastes as good or better, and is only a bit more expensive typically
My man, Ben - been watching you for a while and have wondered what’s the secret scoopty woop. Learned that it’s really just the same battle we all struggle with. Loved this video and honestly, just loved hearing it from you. Congrats on the recent marriage. Think a lot of us are super happy for you and fam. Just think this vid was super nice to see from a “mukbanger on TH-cam”. Cheers to this year and the next my man. Loved and always will be.
ben! i'm so glad to hear that you take longer rest as it is very beneficial in your workouts! it reduces what's called the CNS fatigue that is accumulated from your previous set, and will ensure that your next set is a high output set. also know that if you want to stimulate growth, you want to be taking your sets close to or to failure to allow what's called mechanical tension to occur -- it occurs when there is an involuntary slowness of a movement.
Great video Ben. Great timing too. I like making pancakes with cottage cheese and protein powder. In terms of whole foods, ground turkey is pretty good if you get tired of chicken, but not as flavorful. Good luck on the journey and congrats on getting married!
I've been doing high protein for a few years now. you're doing great but please make sure you add in fiber with high protein. Bell peppers, strawberries, etc are low in calories and high in fiber. You need to add fiber with protein or the protein is useless. love seeing content like this. Congrats on losing the weight!
If you're not a particularly fussy eater, it's not actually that difficult to eat pretty well & inexpensively, never feeling hungry or tired, but whilst still losing weight over time. You don't even need to work out (i.e. like you'd do at a gym), as long as you stay quite active during the day with whatever you're doing (like taking the dog for a walk, cleaning the house, washing the car, always taking stairs instead of using elevators etc etc). Probably best to eliminate refined carbs completely tho - so no bread, crackers, pasta, rice, white potatoes etc - and replace them with complex carbs, protein & fibre. So hammer the vegetables (but go easy on the starchy ones) and salads. Pulses are great - chickpeas, lentils etc. as they're filling & nutritious, but have a fairly low calorie count & low GI. Apples are great coz they contain pectin, which is an appetite suppressant. And oily fish, chicken, turkey, as well as unsalted nuts & eggs - moderation of course - are great protein sources. And don't be afraid to still eat things like full-fat dairy or peanut butter, as long as it's always done in moderation. Like, a couple of celery sticks with a thin smear of peanut butter or Greek yoghurt is yummy! Chop up an apple, & mix it with a big blob of greek yoghurt & some ground cinnamon - yummy. Jazz up salads with olives, pickles, cottage cheese, mustards, hot sauce, mayo (in moderation, coz it's v high in calories) &/or a simple home-made dressing - whisk up olive oil, mustard, balsamic or redwine vinegar, garlic, S&P = done! Use strong cheese, like an extra-mature cheddar or a strong blue cheese, so that you still get the flavour without using a lot of it (coz it is high in cals...but on the plus side it also contains protein & calcium) You can replace bread with lower cal / lower carb / lower GI alternatives, like lettuce leaves, portobello mushrooms, or aubergine or sweetpotato slices. You can replace pasta with things like spiralized vegetables, grains/seeds (e.g. Farro, quinoa), or pasta/noodles made from chickpeas or lentils (and apparently, there's Shirataki noodles which are almost calorie & carb free). Replace rice with (cooked of couse) broken-up cauliflower &/or broccoli florets, mashed up chickpeas, lentils, chopped cabbage, or mixed veg (a big bag of which is really cheap in the frozen supermarket section). Oh, and drink plenty of water, 6-8 glasses a day, and more if you're hot/sweating - nothing wrong with tapwater IMHO (assuming you live in a country where it's safe to drink the tapwater)
i absolutely love this video ben. im an avid gym goer and a recreational bodybuilder, and your approach to this cut is very fricken solid man. keep at it brother!!❤❤
I have the same body type. Most I weighed was 160. I cut out processed food, stopped drinking and hit the gym a few times a week. Dropped to 140 within a few months and now sitting around 10% body fat. I know you love your McDonalds, but them processed foods will put the weight on. Not here to judge I know this is what you do and I love your content. Just sharing my experience here. Minimizing fast food is so important if you want to see them abs.
brother ben !! love the weight cut but maaan we need you to incorporate some actual whole foods into your day to day..! everything on that table is processed besides that chicken breast, eggs, and that canned tuna lol. where are the vegs ?! where are we getting our micronutrients from ?!?!
Ben, you might want to cut down on the tuna intake. Canned tuna comes with mercury. So I'd suggest you take a whole can less than twice a week. Also, you might want to wait some time before eating tuna after opening the can. That way, whatever chemical stuff in the can will evaporate instead of going into your system. Good luck with your diet. I want to see you for a long time.
Canned tuna, 2% cottage cheese and some nutritional yeast---> mix... great last meal of the day/evening, high protein, lower cal/fat and the cottage cheese contains casein which is a slow digesting protein=working while you sleep ;) Love this vid! Just found you recently and really enjoy your content! Best!
The biggest thing about weightloss I've found are liquid calories and constant exercise daily. There's a reason why people in the past hundred years gorged on oily and fat foods(though you can also make an argument that those foods aren't exactly as hyper-processed as ours which makes them healthier and you'd be correct somewhat). They just didn't drink their calories away in sodas and well... walked everywhere.
I cut out sugar, processed foods and most carbs & mostly eat meat, fruit & veggies. I also walk or hike a few miles, a few times a week & lost 55 pounds. I also stopped taking 5 of 6 prescriptions, once I lost the weight.
finally, if you're taking a lot of sets close to or to failure (which I suggest you do if you want to maintain and build muscle) ensure that you aren't doing too much volume. it will create excess muscle damage and accumulate greater fatigue that will ultimately hinder growth, and the tradeoff for chasing the "extra stimulus" isn't worth it. one last thing, you don't have to worry about the "feel" or the "burn" too much as it does not indicate stimulus. i would suggest 2-4 working (high intensity) sets per muscle group per workout and that will suffice. happy training my man!!!
Is doing 20 total sets for a muscle group too much? For example on Tuesday I do legs and do 2 different exercises for legs 5 sets each. Then on Thursday I hit legs again and do another 2 different exercises 5 sets each. With the reps being 8-15. Is that too much or optimal ?
late comment but on the food suggestions, try out Biltong. south african dried beef and u can get it lean (minimal fat) but with it still being tender, thinly sliced, bite sized and not much seasoning except for pepper and a few spices. best high (and quality) protein snack id say with barely any calories
I'm a first year in University and being self catered has made me realise how expensive and hard it is to just eat good food. I was already underweight but it is so difficult trying to find time to cook for myself now. I can see why SOME people would opt for fast food.
I've been viewing your videos for a few years now, and this video really gave me good inspiration for my diet! I've been on a bulk recently, but I need to "cut" down a bit again, lol
I cook a batch of beef mince with taco seasoning. Then when it’s time to eat I just add a bit of sour cream. A lazy low carb, high protein meal. And the fat from the sour cream helps you feel fuller for longer.
Hello Ben, huge fan. You asked for recommendations on food: definitely try mixing your whey protein with greek yoghurt and adding frozen berries (blueberries, raspberries, blackberries & strawberries) to it. Very low calories, won't spike your insulin, and my god is it a delicious way to enjoy whey protein - much tastier and more substantial than a shake. I add cinnamon, salt and dark chocolate as toppings too. You can find a "100 day fat loss" series on my channel with plenty of similar dishes and diet tips (shameless plug, it won't happen again). Enjoyed the video as always, keep us updated with the progress, it's a nice sub plot for your channel.
For the tuna, try mixing with diced onion, green chilli and a dash of lemon juice, Salt and pepper. Just adds a few textures ( if you wanted of course )
Im a big fan of putting some black beans and shredded mexican cheese in a bowl and put that in the microwave till the cheese melts, then i throw it in a tortilla. Pretty high protein and more natural food. Yogurt is a great easy natural protein source too if you like it, or cottage cheese. Maybe try some cottage cheese with a tablespoon of grape jelly, its pretty mighty fine. Think you could do with some options like this for a less processed diet.
i would do just 10 - 15mins of cardio a workout to be safe bro. nothing crazy like running, most times biking or skipping rope is all you need. and it adds up, so you’d have close to an hour or more of cardio per week
brother greek yogurt and some zero sugar jelly. legit life hack. Also, mix some egg whites with your eggs to add some protein. also protein powder can be used with a ninja creami to make ice cream. also there are some pastas made from chick peas which is high protein. also experiement with making burgers healthier so you can eat it more oftne (replace bread, low cal cheeses, low fat meat etc, no mayo)
Wendy's Grilled Chicken Wrap (27 grams protein) Wendy's grilled chicken wrap on a white background Wendy's Nutrition (Per wrap): Calories: 420 Fat: 16 g (Saturated Fat: 5 g) Sodium: 1,170 mg Carbs: 42 g (Fiber: 2 g, Sugar: 2 g) Protein: 27 g not sure how many wendys in korea but....
5:00 weird miz but when i was on a strict diet id also eat tuna but with low fat greek yogurt and it’s actually so good way better than tuna alone. (i swear its good)
Wooww,, i'm your subscriber your channel a long time ago, when you just say something with your deep voice... till you always do mukbang,, and now you're married, congratz
Pretty good, could cut down on the protien. .8 grams per pound of body weight is good enought and it'll help you use weight by cutting down on the calories or you can eat more carbs to help with the workouts instead of eatting protein
The crazy thing is that most protein isn't bioavailable to your body - the most you'll get is from eggs, your body can use about 50% of that protein. What's far more efficient is Perfect Amino pills, those are (I think) 100% bioavailable. They are rather pricey, but if protein is your goal it's smart and then you can eat things that you aren't going to get sick of. I'm not affiliated, just really trying to meet my protein goals. For sweets I really love Built Puffs (If you like marshmallow)
protein is so filling. i ate high protein + low calorie for like a week and was satisfied for the day after my first meal even though i still had to eat more lmao
also i suggest you stick with a routine that you're happy with and youre able to progress over time. you might be doing research, "whats the best exercise for this" etc, but it is important for neural adaptations and coordination to occur so that you can make steady progress onwards and that happens in the first couple of weeks doing that exercise.
Good job brother. I think it would be even easier for you if you incorporated some actual weight training into your weekly routine. Even starting 3 days a week. It will definitely improve your physique and allow you to eat more. Give it a thought.
Carnivore/ keto paired with fasting is the best imo. Panda diet is new. It’s a 3 day water fast every week followed by one meal a day, most efficient for weight loss
I recommended looking at a channel called flexible dieting lifestyle for any sweet low cal options or other foods. I always was eating like cookie dough and cake cookies or pizza's that are low cal and high in protein and it was for sure a deal changer when i was cutting down in weight.
Fiber does not help with protein absorption. The body absorbs almost all protein without using fiber. It is important for gut health and pooping. Anyways, Ben is already eating more protein than most people need. He's eating 1g of protein per pound of bodyweight when most people just need 0.7g / lb for muscle growth. He's specifically cutting bodyfat on a calorie deficit while weight training, so his intake is the recommended elevated amount.
Fage no fat greek yogurt. Sour at first but you get used to it. Incredible protein to calorie ratio (80cal/16protein). You can add some artificial sweetener (0 cal) to get used to the taste
I was 150 lbs after I graduated from high school. Never lifted weights until then. 32 years later I'm 179 lbs, added muscle, strong core (no abs cuz they're for vanity people), great endurance and no health problems. Basically, I'm a 5ft 4in sleepy Ninja Turtle after eating a whole pizza (which I've done). With the added muscle, I eat what I want but burn enough calories to maintain my weight. I've added muscle in 30+ years weight lifting but never went over 185 lbs (never had to). I eat clean some of the time but don't drink or smoke and avoid soda. Hell I don't use weights much just calisthenics and HIIT cardio. As slim as you are you can put on a good 15 lbs of muscle and still continue to mukbang. It's what you eat on your off time that makes a difference. Weight lifting is the key. I met a lot of Asian men/women who are afraid of putting on muscle. It may make them look too big? lol. I'd rather have strength than be a skinny ass person with dangle arms. Do what makes you feel good inside you? Listen to your body. I've always wondered how they hell you eat so much food and keep your body so skinny? lol. P.S. I'm an Asian dude too.
I'd say just make sure the diet you choose to have is sustainable and something you can see yourself eating for the rest of your life, otherwise when you switch to eating differently you could gain back so much more weight
Careful with the tuna, I heard if you eat it every day you could have trouble with high mercury. Something to think about, I replaced a lot of canned/prepackaged tuna with salmon as it doesn't have the same issue.
Sounds like the diet I'm on. High protein. Half daily kcal on protein. Then quarter vegetables with a small portion of fruit. And quarter carbohydrates. The vegetables make a meal for me. I find synthetic protein difficult to stomach. Followed by my cardio (swimming) 3 times a week. Plus my job is active. Drink 2.2 litres of clear fluid. Normally more. Hope to get to a healthy weight in the future. Thanks for sharing Love your videos.
Bro is 3 steps ahead
Nice reference
It would be funny if this turns out to be pre recorded from 3 years ago.
😂
😂
not really just dont eat shit everyday like alot of the mukbang people do
I'm happy to hear this works for you! Just wanna say, that eating enough fiber is very important to prevent the risk of colorectal cancer when eating a high protein diet!
I would personally eat the chicken breast with some leafy greens and a light dressing. The tuna I would eat with a coleslaw salad (cabbage, carrots, bell peppers, garlic, vinegar, tiny bit of olive oil). That's just my preference, but you can do whatever you want of course. You can also make shakshuka with the eggs, but with less oil and without the bread.
Been a causal silent viewer and I’m so happy where Ben has come! Congratulations on getting married! 🎉🎉🎉 ❤
same here...finally subscribed after 2 years of watching this channel 😅
hes got the heat young little girl 😂😂😂😂😏😈😈😈
We should recreate ngl
We are all silent here unless you have a clacky and clicky keyboard
I love to hear about your self-awareness with the nature of your channel, conscious eating, and physical health.
I don't think that your videos have gotten lower quality, I think it's in fact the opposite.
Production-wise, it's a lot better. On food choice, I think it's remained masterful throughout the years, good diversity.
Thanks a lot for the great content, long time viewer here. I've watched the videos that aren't even available anymore.
Admiration for Ben being this transparent about struggles. ESP because this channel has mostly featured him eating like a fiend. I’ve honestly watched Ben stuff himself during times when I’ve been starving - watching him eat has helped during times when I’ve denied myself.
It might sound a bit weird, but when I have a can of tuna for the day to lose weight, I mix it with mustard and sliced pickles, they're both very low calories, you could throw in diced onions too
Definitely better than eating the tuna pure from the can
I make tuna cakes by mixing it with oats 20-30gms and Piri piri seasoning
you couldn't pay me to eat what u have described
Tuna with Light mayo, diced celery, and diced pickles
Mustard with tuna???? Mayo i could understand but mustard?
@@exessen1684not a lot of mustard. A little bit of mustard with some mayo and some pickles/onions is like peak tuna
This is one of your top videos by far, coming from someone that has been watching you for over a decade. hi from nyc. As we grow older, we learn to prioritize health.
I love this. I’m starting a channel prioritizing healthy foods at restaurants and fast food places that have high protein and low cals.
I really enjoy your unscripted chats! Also, it helps that I know you are always honest and let your self shine through. Your belly is fine.
Bro said "flabby exposed belly" while having visible abs 💀
Perfectly timed vid though, about to start the pre-Christmas cut
Same bro
Who does a cut during winter? This is bulking season baby
@@jordanschmidt9772you gotta maintain the look for the holiday photos
@@jordanschmidt9772pause baby
@@jordanschmidt9772 nah the cut is during the fall, it ends right before Thanksgiving (Thanksgiving day is the beginning of the bulk)
For sure one of your top uploads so far!
You should try a meal prep service, I've gone from 115kg to 90kg (17.4% body fat) with a kinda ready-made meal service. The one I'm using right now is called Frive, and it gives you decent amounts of protein for not crazy calories, but they're also nice meals.
Aww that wedding photo is wonderful! You both look great!
I could watch these videos for hours!
Ben my brother, you need some vegetables on a consistent basis. I don't need to see the supplement video(but I will watch it), you need veggies for the many benefits they provide to your body on top of making you feel more satiated. Plus, there are SUPER simple ways to cook/roast/etc veggies that are tasty, and you can freeze for later for easy meals. Highly recommend it, take it from a guy who did not like his greens most of his life and thought protein was all that mattered.
So important! I need a lot of protein, but I couldn't stomach it without vegetables and some carbs.
got any veggie recommendations there? I feel like my biggest issue is there is TOO much to go for haha
@MehGouda Aubergine, runner beans, brocolli, bell peppers, courgettes, onions, spinach, pak choi, romaine lettuce. Plus, usually tomatoes and cucumber.
There is so much choice, but these are my regulars. Sorry if names are unfamiliar as I'm in the UK.
Which ones you eat?
Congrats 👏, it's great to see you working out and having a good diet , I hope things keep going well
I don't normally watch mukbang videos, but I watch yours. The fact you are not shovelling ridiculous amounts of food into your mouth and the fact that what you say is always interesting is why I watch you. I think Quality over Quantity is the reason I can watch you.
miss the days when I was young and I could eat whatever I want. lets be honest, getting older means inevitably being prone to getting sick. I just to drink 4 beers a day paired with some fast food for 14 years since I was 19 years old. Im 33 now and got my bloodwork checked and everything was fine (luckily). Even if genetics is on your side you should never risk treating your body bad because it's a blessing to be healthy.
You should always care about your health, even as young as 15/16 but mid 30’s is probably a good time to get stricter about the quality in what you eat. So good on you!
Ben ~ Please, just focus on staying healthy. I've been following you for quite a while. What I've come to enjoy is your gift of interesting conversation. If you just sat and had a peaceful dinner in front of the camera, or just chill with a drink or whatever, I don't know about your other followers...but I would totally stay subscribed. You're like a long time friend...someone whose company I find comforting, and entertaining as well. You're *good people* in my book! ~ Blessings to you & your loved ones. - Gypsy
Love the experience you share. For me personally this is a bit of a wake up call again because while i try to watch my nutrients, i'm not into that style that other creators promote where you pump your body full with supplements. Keep it up man, i love your vids
I've been doing something somewhat similar, but I mostly cook big pots of soup and stew that I make as healthy as possible with lots of veggies, beans, lentils, etc. and I don't eat as much tuna because of the possibility of mercury poisoning. I'd recommend checking out canned salmon, as it has similar macros, tastes as good or better, and is only a bit more expensive typically
Yeah, u shouldnt eat tuna every singular day, because of the mercury poisoning!!!
My man, Ben - been watching you for a while and have wondered what’s the secret scoopty woop.
Learned that it’s really just the same battle we all struggle with. Loved this video and honestly, just loved hearing it from you.
Congrats on the recent marriage. Think a lot of us are super happy for you and fam. Just think this vid was super nice to see from a “mukbanger on TH-cam”.
Cheers to this year and the next my man. Loved and always will be.
ben! i'm so glad to hear that you take longer rest as it is very beneficial in your workouts! it reduces what's called the CNS fatigue that is accumulated from your previous set, and will ensure that your next set is a high output set. also know that if you want to stimulate growth, you want to be taking your sets close to or to failure to allow what's called mechanical tension to occur -- it occurs when there is an involuntary slowness of a movement.
Great video Ben. Great timing too. I like making pancakes with cottage cheese and protein powder. In terms of whole foods, ground turkey is pretty good if you get tired of chicken, but not as flavorful. Good luck on the journey and congrats on getting married!
What a beautiful photo thank you for sharing.
As an amateur photographer how a wedding photographer left those ships in the background really irked me 😪
You are so honest and humble and obviously a genuinely sweet person. Even though you don’t smile much. 😊 oh, handsome too..
Take notes everyone, man is dropping knowledge!
I love that you use no sponsorship bro, immediately sets you apart from the rest ❤
I've been doing high protein for a few years now. you're doing great but please make sure you add in fiber with high protein. Bell peppers, strawberries, etc are low in calories and high in fiber. You need to add fiber with protein or the protein is useless. love seeing content like this. Congrats on losing the weight!
If you're not a particularly fussy eater, it's not actually that difficult to eat pretty well & inexpensively, never feeling hungry or tired, but whilst still losing weight over time. You don't even need to work out (i.e. like you'd do at a gym), as long as you stay quite active during the day with whatever you're doing (like taking the dog for a walk, cleaning the house, washing the car, always taking stairs instead of using elevators etc etc).
Probably best to eliminate refined carbs completely tho - so no bread, crackers, pasta, rice, white potatoes etc - and replace them with complex carbs, protein & fibre. So hammer the vegetables (but go easy on the starchy ones) and salads. Pulses are great - chickpeas, lentils etc. as they're filling & nutritious, but have a fairly low calorie count & low GI. Apples are great coz they contain pectin, which is an appetite suppressant. And oily fish, chicken, turkey, as well as unsalted nuts & eggs - moderation of course - are great protein sources.
And don't be afraid to still eat things like full-fat dairy or peanut butter, as long as it's always done in moderation. Like, a couple of celery sticks with a thin smear of peanut butter or Greek yoghurt is yummy! Chop up an apple, & mix it with a big blob of greek yoghurt & some ground cinnamon - yummy. Jazz up salads with olives, pickles, cottage cheese, mustards, hot sauce, mayo (in moderation, coz it's v high in calories) &/or a simple home-made dressing - whisk up olive oil, mustard, balsamic or redwine vinegar, garlic, S&P = done! Use strong cheese, like an extra-mature cheddar or a strong blue cheese, so that you still get the flavour without using a lot of it (coz it is high in cals...but on the plus side it also contains protein & calcium)
You can replace bread with lower cal / lower carb / lower GI alternatives, like lettuce leaves, portobello mushrooms, or aubergine or sweetpotato slices.
You can replace pasta with things like spiralized vegetables, grains/seeds (e.g. Farro, quinoa), or pasta/noodles made from chickpeas or lentils (and apparently, there's Shirataki noodles which are almost calorie & carb free).
Replace rice with (cooked of couse) broken-up cauliflower &/or broccoli florets, mashed up chickpeas, lentils, chopped cabbage, or mixed veg (a big bag of which is really cheap in the frozen supermarket section).
Oh, and drink plenty of water, 6-8 glasses a day, and more if you're hot/sweating - nothing wrong with tapwater IMHO (assuming you live in a country where it's safe to drink the tapwater)
I've been watching on and off for a while, Congratulations 🎉 on your wedding!! Your wife is beautiful.
Congratulations Ben! Wish yaw the Best.
1:13 most fire shit I seen all day, no way hes gonna see this but congrats man!!!!
i absolutely love this video ben. im an avid gym goer and a recreational bodybuilder, and your approach to this cut is very fricken solid man. keep at it brother!!❤❤
I have the same body type. Most I weighed was 160. I cut out processed food, stopped drinking and hit the gym a few times a week. Dropped to 140 within a few months and now sitting around 10% body fat. I know you love your McDonalds, but them processed foods will put the weight on. Not here to judge I know this is what you do and I love your content. Just sharing my experience here. Minimizing fast food is so important if you want to see them abs.
You definitely didn’t watch the video
Wrong. CICO is all that matters, heavily processed foods are bad for a different variety of reasons.
@@Jimmyconway77 But I did tho 🧐
160 at what height though
brother ben !! love the weight cut but maaan we need you to incorporate some actual whole foods into your day to day..! everything on that table is processed besides that chicken breast, eggs, and that canned tuna lol. where are the vegs ?! where are we getting our micronutrients from ?!?!
At 3:09, he might have alluded to taking supplements for such nutrients. Other than that, we don't know; maybe he'll release a video about that later.
Eggs have all micronutrients you need, all amino acids aswell. Super food, only thing it doesn’t have is vitamin c
Agreed. Also, easy on the tuna. That's a ton of mercury.
aww the marriage photograph was so beautiful
Ben, you might want to cut down on the tuna intake. Canned tuna comes with mercury. So I'd suggest you take a whole can less than twice a week. Also, you might want to wait some time before eating tuna after opening the can. That way, whatever chemical stuff in the can will evaporate instead of going into your system. Good luck with your diet. I want to see you for a long time.
HIIT training is what I would recommend. Lots of great videos on TH-cam. For the shakes, you can try adding chia seeds and hemp hearts👍
I'd like to recommend SHRIMP. Their macros are like magic.
These protein yogurts are pretty amazing too.
calories deficit is all matter! let's go Ben!
Canned tuna, 2% cottage cheese and some nutritional yeast---> mix... great last meal of the day/evening, high protein, lower cal/fat and the cottage cheese contains casein which is a slow digesting protein=working while you sleep ;) Love this vid! Just found you recently and really enjoy your content! Best!
Protein to calorie ratio is exactly the method I follow too. Keeps me lean even tho I do necessarily eat the cleanest.
Which I’ll talk a little bit here about here in a little bit 😅😅😂 you are very unintentionally hilarious
Ur definitely don’t have a eating disorder, you look amazing, keep doing you. 🤜🤛
The biggest thing about weightloss I've found are liquid calories and constant exercise daily. There's a reason why people in the past hundred years gorged on oily and fat foods(though you can also make an argument that those foods aren't exactly as hyper-processed as ours which makes them healthier and you'd be correct somewhat). They just didn't drink their calories away in sodas and well... walked everywhere.
good to hear that you are taking care of your health!
I cut out sugar, processed foods and most carbs & mostly eat meat, fruit & veggies. I also walk or hike a few miles, a few times a week & lost 55 pounds. I also stopped taking 5 of 6 prescriptions, once I lost the weight.
🙌🏿
finally, if you're taking a lot of sets close to or to failure (which I suggest you do if you want to maintain and build muscle) ensure that you aren't doing too much volume. it will create excess muscle damage and accumulate greater fatigue that will ultimately hinder growth, and the tradeoff for chasing the "extra stimulus" isn't worth it. one last thing, you don't have to worry about the "feel" or the "burn" too much as it does not indicate stimulus. i would suggest 2-4 working (high intensity) sets per muscle group per workout and that will suffice. happy training my man!!!
Is doing 20 total sets for a muscle group too much? For example on Tuesday I do legs and do 2 different exercises for legs 5 sets each. Then on Thursday I hit legs again and do another 2 different exercises 5 sets each. With the reps being 8-15. Is that too much or optimal ?
late comment but on the food suggestions, try out Biltong. south african dried beef and u can get it lean (minimal fat) but with it still being tender, thinly sliced, bite sized and not much seasoning except for pepper and a few spices. best high (and quality) protein snack id say with barely any calories
I'm a first year in University and being self catered has made me realise how expensive and hard it is to just eat good food. I was already underweight but it is so difficult trying to find time to cook for myself now. I can see why SOME people would opt for fast food.
I've been viewing your videos for a few years now, and this video really gave me good inspiration for my diet! I've been on a bulk recently, but I need to "cut" down a bit again, lol
I cook a batch of beef mince with taco seasoning. Then when it’s time to eat I just add a bit of sour cream. A lazy low carb, high protein meal. And the fat from the sour cream helps you feel fuller for longer.
Hello Ben, huge fan. You asked for recommendations on food: definitely try mixing your whey protein with greek yoghurt and adding frozen berries (blueberries, raspberries, blackberries & strawberries) to it. Very low calories, won't spike your insulin, and my god is it a delicious way to enjoy whey protein - much tastier and more substantial than a shake. I add cinnamon, salt and dark chocolate as toppings too. You can find a "100 day fat loss" series on my channel with plenty of similar dishes and diet tips (shameless plug, it won't happen again). Enjoyed the video as always, keep us updated with the progress, it's a nice sub plot for your channel.
Mr. Deen is Mr. Lean!
High protein is Key to keep you full and build muscle good work Ben also a lil fasting can help too you’re doing everyone right
What about adding in veggies to make it more refreshing? Or soups-you can eat a lot and still low cal high protein
For the tuna, try mixing with diced onion, green chilli and a dash of lemon juice, Salt and pepper. Just adds a few textures ( if you wanted of course )
Im a big fan of putting some black beans and shredded mexican cheese in a bowl and put that in the microwave till the cheese melts, then i throw it in a tortilla. Pretty high protein and more natural food. Yogurt is a great easy natural protein source too if you like it, or cottage cheese. Maybe try some cottage cheese with a tablespoon of grape jelly, its pretty mighty fine. Think you could do with some options like this for a less processed diet.
i would do just 10 - 15mins of cardio a workout to be safe bro. nothing crazy like running, most times biking or skipping rope is all you need. and it adds up, so you’d have close to an hour or more of cardio per week
Realistic loss weight journey ❤ Hope you stay healthy!
Top Tier video Ben. Eat some veggies tho mang, anything green lol
brother greek yogurt and some zero sugar jelly. legit life hack. Also, mix some egg whites with your eggs to add some protein. also protein powder can be used with a ninja creami to make ice cream. also there are some pastas made from chick peas which is high protein. also experiement with making burgers healthier so you can eat it more oftne (replace bread, low cal cheeses, low fat meat etc, no mayo)
Wendy's Grilled Chicken Wrap (27 grams protein)
Wendy's grilled chicken wrap on a white background
Wendy's
Nutrition (Per wrap):
Calories: 420
Fat: 16 g (Saturated Fat: 5 g)
Sodium: 1,170 mg
Carbs: 42 g (Fiber: 2 g, Sugar: 2 g)
Protein: 27 g
not sure how many wendys in korea but....
Awesome upload man, inspirational!
Hi Ben, May I suggest you throw in some fresh greens and berries of your choice to the mix?
Just goes to show that as long as there's some discipline, you can still eat some fun things also. Of course, self discipline is my biggest weakness..
You got this, I’ll do it with yea🔥🔥
5:00 weird miz but when i was on a strict diet id also eat tuna but with low fat greek yogurt and it’s actually so good way better than tuna alone. (i swear its good)
Only thing with tuna is mercury if you eat it veeeery often
Wooww,, i'm your subscriber your channel a long time ago, when you just say something with your deep voice... till you always do mukbang,, and now you're married, congratz
Pretty good, could cut down on the protien.
.8 grams per pound of body weight is good enought and it'll help you use weight by cutting down on the calories or you can eat more carbs to help with the workouts instead of eatting protein
Your best upload yet
Love what you do Ben, good luck with your lovely wife, and i wish you well with your future sir.
The crazy thing is that most protein isn't bioavailable to your body - the most you'll get is from eggs, your body can use about 50% of that protein. What's far more efficient is Perfect Amino pills, those are (I think) 100% bioavailable. They are rather pricey, but if protein is your goal it's smart and then you can eat things that you aren't going to get sick of. I'm not affiliated, just really trying to meet my protein goals. For sweets I really love Built Puffs (If you like marshmallow)
protein is so filling. i ate high protein + low calorie for like a week and was satisfied for the day after my first meal even though i still had to eat more lmao
Four steps ahead, Brother
great, honest video ben! 벤 딘 화이팅! 💪🏼
Bro im 167lbs and its the lowest Ive been in 15 years. ive been up over 210. Finished HS at around 155. Im 32 so trying to keep the weight down
One large meal a day, you will never gain excessive weight again
also i suggest you stick with a routine that you're happy with and youre able to progress over time. you might be doing research, "whats the best exercise for this" etc, but it is important for neural adaptations and coordination to occur so that you can make steady progress onwards and that happens in the first couple of weeks doing that exercise.
Good job brother. I think it would be even easier for you if you incorporated some actual weight training into your weekly routine. Even starting 3 days a week. It will definitely improve your physique and allow you to eat more. Give it a thought.
Sir, as long as your wife and yourself loves you then nothing else matters ❤️
That intro thumbnail edit is smooth and being slept on.
Bro is 2 leaps ahead
THE PHOTOSHOOT OMG YOU BOTH LOOK SO GOOD!
Where’s the photos ??
@lovelyylife Ben posted only one in his vid
@@luderev1643 which video ?
@@lovelyylifethis one. 1:14
@@luderev1643 Tysm haha I missed it
Carnivore/ keto paired with fasting is the best imo. Panda diet is new. It’s a 3 day water fast every week followed by one meal a day, most efficient for weight loss
The latter sounds like an eating disorder
DAYMN BRUH‼️‼️‼️
🤨
@@KidCudi72 🤨🪨
@@KidCudi72🤨🪨
congrats on the marriage! may god keep you all healthy!
I’am A vegetarian & that works for me and keeps me skinny 🥗
Bros got an 8 pack 💀
find a high protein yogurt and mix a scoop of protein powder and you have yourself a high protein sweet treat :)
Skyr is a good option. Naturally high protein Icelandic yogurt.
I recommended looking at a channel called flexible dieting lifestyle for any sweet low cal options or other foods. I always was eating like cookie dough and cake cookies or pizza's that are low cal and high in protein and it was for sure a deal changer when i was cutting down in weight.
where is the fiber bro it helps to absorb the protein
I was wondering too lol. Not many vegetables and fruits.
@@D12796-ifruits = sugar
Bro hates his greens 😭
Fiber does not help with protein absorption. The body absorbs almost all protein without using fiber. It is important for gut health and pooping. Anyways, Ben is already eating more protein than most people need. He's eating 1g of protein per pound of bodyweight when most people just need 0.7g / lb for muscle growth. He's specifically cutting bodyfat on a calorie deficit while weight training, so his intake is the recommended elevated amount.
The human body requires zero fibre. No fibre ever.
Fage no fat greek yogurt. Sour at first but you get used to it. Incredible protein to calorie ratio (80cal/16protein). You can add some artificial sweetener (0 cal) to get used to the taste
“Besides the honeymoon….did some damage there.” 😂😂😛
Didn't realise Ben was built like that 🔥
I was 150 lbs after I graduated from high school. Never lifted weights until then. 32 years later I'm 179 lbs, added muscle, strong core (no abs cuz they're for vanity people), great endurance and no health problems. Basically, I'm a 5ft 4in sleepy Ninja Turtle after eating a whole pizza (which I've done). With the added muscle, I eat what I want but burn enough calories to maintain my weight. I've added muscle in 30+ years weight lifting but never went over 185 lbs (never had to). I eat clean some of the time but don't drink or smoke and avoid soda. Hell I don't use weights much just calisthenics and HIIT cardio.
As slim as you are you can put on a good 15 lbs of muscle and still continue to mukbang. It's what you eat on your off time that makes a difference. Weight lifting is the key. I met a lot of Asian men/women who are afraid of putting on muscle. It may make them look too big? lol. I'd rather have strength than be a skinny ass person with dangle arms.
Do what makes you feel good inside you? Listen to your body. I've always wondered how they hell you eat so much food and keep your body so skinny? lol. P.S. I'm an Asian dude too.
5'4"and 179lbs? Are u a tank?
Omg the wedding photo!!! Want to see more❤
I'd say just make sure the diet you choose to have is sustainable and something you can see yourself eating for the rest of your life, otherwise when you switch to eating differently you could gain back so much more weight
Careful with the tuna, I heard if you eat it every day you could have trouble with high mercury. Something to think about, I replaced a lot of canned/prepackaged tuna with salmon as it doesn't have the same issue.
Sounds like the diet I'm on. High protein. Half daily kcal on protein. Then quarter vegetables with a small portion of fruit. And quarter carbohydrates.
The vegetables make a meal for me.
I find synthetic protein difficult to stomach. Followed by my cardio (swimming) 3 times a week. Plus my job is active. Drink 2.2 litres of clear fluid. Normally more. Hope to get to a healthy weight in the future.
Thanks for sharing
Love your videos.