What is your "calculated time to six pack"? Comment below! Hope you enjoyed this one, here's a link to the written article for those interested: builtwithscience.com/how-long-for-abs-to-show/ . Cheers!
Thoughts on keto and intermittent fasting to achieve results? I noticed it was said to increase carbs to maintain calories. Is that really necessary. Wouldn't increasing healthier fats also help maintain a caloric balance and help one be fat adaptable?
@@fitnessarea5918 I mean you can literally eat cake and lose weight. It's basically calories in and out. Fat is just a source of energy. When you don't eat enough calories then your body will use fat as fuel hence the weight loss. But if you restrict your calories too much then you would lose some muscle. I recommend being in a 500 calorie deficit.
I've been dieting down from 107kgs (235 lbs) to 87kgs (191lbs) and I got another 5kgs (11lbs) left until I hit my goal of 82kgs (180lbs) with about 13% bodyfat. I've been going for about 7 months and for me the best approach have been to have a cheat day every 3-4 weeks as well as having a diet break during Christmas, New Years and an extra cheat day for my birthday!
Cheers to you dude!! I'm at a similar position where you started(110 kg), I've been going on with my plan for about two weeks now, hope I can reach my goal too!!
Using a rough estimate from the bodyfat chart in the video, goal weight = current weight*(100%-current bf%)/(100%-goal bf%). So if i weigh 200 at 20% bf with a goal of 15% then goal weight is 200*(100-20)/(100-15)=200*(80/85)=188. Jeremy didn’t say this but speaking from experience, you should probably overshoot that goal by around 5 pounds to account for water weight, so in this example i should change my goal to 183.
Can you please share what your eating? I’m struggling with my lean look. I’m around 180. I eat oatmeal and a smoothie filled with fruit. Greek yogurt. I used to eat 6 eggs.I cut back to 2
I like the calculations in the first half of the video. Very concrete information. But I like the information at the end of the video even more! The takeaway I liked most: be flexible with your time frame for fat loss. If it takes a few extra weeks to get to your goal physique because you needed a mental or physical break from the intensity of your program, that's ok :) Focus, adapt, and enjoy the process! That's probably the most important step to seeing consistent results. As usual, good stuff, Jeremy!
Started at 40.8 % body fat percentage, and it took me around 7-8 months too reach my current 19% body fat percentage. Yeah it's been a hell of a journey and just want too keep pushing now. If you are reading this comment hope you achieve your goals .Stay fit and healthy guyz 👑❤️ Edit: it's been 2 months since I wrote this comment now im at around 16% 😀💫 Edit 2 : it's Jan 2023 now, going on my first bulk . Hope I gain some lean muscle . Will update soon 💫 Edit 3 : it's June 2023 , 4 months into my bulk. My lifts have improved significantly. My muscles look fuller and defined. Yes i gained a bit of belly fat ( around 3-4 inches ) . But I can't wait to cut , which will be around in a month. Edit 4 : It's Sept 2024 : I reached 78 kgs in bulk and decided to cut. From April to July did cut and reached 73kgs. Focused on a small deficit with low intensity cardio to keep my muscles. Know I think I look a little jacked. Shoulders lines can be seen . Now I wear tank top without any shame in gym . People compliment me . Feels good. But no where near my dream physique. Let's keep pushing all of us 💪🏻 ✨️
I am 3 weeks in and started from 49.9% (now 49% approximately). It is extremely hard to stay consistent for a long time though,,,, How consistent were you over that 8 months?
I just realised I've gone from 175 pounds in September 2020 to 161 now. And that was half assing my dieting. Watching this guy and others really brought me on to a different level lately. Big thing for me is definitely giving up alchol, which was easy enough with the hospitality sector shut down, and a weighing scale!
This is by far one of the best videos on diet approach, planning, managing expectation, and adherence that I have found! You have always been a trusted source of information for me, and I always get tremendous value from your videos. Thank you Jeremy, keep the great content coming!
Thank you, Jeremy for a really realistic view as opposed to the prevalent bullshit we all see online about getting a six pack, guaranteed in 6 weeks or so.
To be honest with u Jeremy I’ve haven’t seen any video but yours that like actually explains everything and puts hella effort in the video to explain, appreciate.
Thank you I took this video and incorporated into my work outs my physical job and dieting and within 21 days for me I lost 10 lbs I was 221 now I’m 211 I feel better my goal is 195 trying to reach this goal within 90 days just gotta keep pushing and stay consistent thanks again 🙏🔥
Thank you for not telling all the blabla-Storys...It´s just really about learning, learning, learning in your Videos. Thanks for the whole Informations and this great Focus you are mirrowing, Bro!
I'm kind of surprised that the guy boiled down diet brakes just to the psychological benefits. I was stuck hovering around 12-12.5% bf for weeks. After my first refeed day I slept 10 hours, woke up to pee every few hours, and when I got up I was 2.2 pounds lighter. Even more interesting is that even after increasing calories further my weight kept the same (and I continued having to pee quite a lot during the night). Turns out holding a lot of water as result of stress caused by 6 weeks of straight and aggressive calorie deficit is a real thing.
Not only that but it also gives you with more energy. You start moving around more rather than laying like a mummy when you are on a calorie deficit, which burns more calories. Burning calories actively is a lot better than doing it passively through dieting.
I've always been on the chunkier side of life. After seeing what my lean body weight would be I ran all the calculations again because I had never seen that number since I was in elementary school!
I have lost 7kg( start from 83kg) since 7.01 this year, every 2 weeks I do a little break, sometimes 2 days. Thats helps me so much with keeping me on diet. Don't put pressure on your self. Just do what u need to do. Enjoy your weight reduction!
Man I’ve been watching all your videos and I’ve learnt so much! I’ve been training on and off for about 10 years and have never seen the results I’ve been looking for. Sure I’ve put on some muscle and lost some fat from time to time but it’s never been consistent because I didn’t do enough research or I didn’t know what advice to trust but after watching your videos, researching macros, tracking calories, writing out a proper diet plan and monitoring my weight/progress everyday I think For the first time in my life I’m finally on the correct path! Im only 2 weeks in on my journey (after weeks of watching videos and reading) but I can now see why I tried and failed so many times in the past. I can’t wait to finally start seeing proper results! Thanks man!!
I've been Using your program since 3 months approximately... And have reduced my body fat percentage to 22 From 28. You rule brother. No more re-inventing the wheel.
Nice video I've been keeping your suggestions. Dieting with a week with maintenance and came from 82kg to 72kg pretty much effortless for 12 weeks with very good results Few notes: - it's difficult to measure accurately your calories intake/burnt, so if you loosing too much weight more than suggested in the video, add few more calories and vise-versa - Plan your diet to make your "off maintenance calories week" during a festive period (like Easter/Christmas etc) - Eat 0 calories rice/pasta/nuddles for dinner on the days you don't train
Thanks for your videos Jeremy. Whenever I get inpatient I just watch them and ur advice keeps me grounded. I have replayed ur videos a thousand times from 2020 and it helped me to lose weight slowly. Now, I’ve changed my health conditions and improved my habits. Keep up the great work👍🏽 we notice it! For the month of November I lost an average of 0.87lbs a week 😊
In this moment i feel so lucky. While adding mass is a pain (im just not a big eater) losing weight is a cake walk. I litteraly kept (just ate less) the same diet, + all the Easter meals and i have lost 2,5 kg in 3 months (a bit of muscles too, but not anything noticeable) while never being hungry. On the flip side i now have to add more muscle mass, and with my apetite is gonna be real challenging. Everybody has is own problems. Good luck guys!
Jeremy thank you 🙏 so w for sharing this.I’ve never seen or felt my ABS. I’ve been doing 25 pushups.and just started planks. I’ll be 55.I would love to have abs..and see them too!
I love how easy you make the calculations and clear for us to understand the terms, unlike most videos out there. Great video! Subscribed with that one!
One thing I found out doing this is how highly inaccurate smart scales are at determining body fat percentage. I have a nice fully body scan scale that, at the start of this, said I was at 25% bf and would have agreed based on the photos here. I then got a dexa scan and RMR which showed I was actually at 38% body fat. I would have never thought it was that high looking at the photos in this.
My abbs were always visible even before I started training, it was arms I was after & what I trained. As for abbs I've seen them come & go, with fat % in 20's mostly hidden, but exposed through decreased fat when returning to bodybuilding & eventually some cardio. 💪
A few words about dieting. If you have hunger it means you're not eating enough. Guys, a healthy diet means healthy food...it does not mean a small amount of food. As for the cravings, (I assume for unhealthy foods,) just persevere with your plant based eating. In time you will begin to crave the foods you are now eating.
It took me 6 months before my abs even started showing, and I'm an ectomorph. I was kinda skinny fat though. High fat levels. So really, the amount of time it takes is gonna be different for everyone. If your body weight is going down, it usually means it's working. Muscle takes a much longer time to go away and if you maintain them during weight loss, they should be okay.
This was VERY helpful for me. Just starting my journey to lose 95 pounds so this helped me figure out that it will take about a year and a half to get to my goal of 12%
I've had great abs before, so I am motivated because I know what I looked like. Then it was just because of the sheer amount of Cardio I did every day! Started each day with a 5 hour bike ride, followed by 1.5 hours lane swimming, my afternoon had another bike ride and other things, tennis etc. Of course I'll have a 6 pack! This time though, I have learned so much about Diet, I planned my meals very carefully, they're filling, they're yummy and actually as a surprise bonus, they're actually way cheaper. I feel so good with this meal plan, I can't imagine giving it up! These simple things have become my new all time favorites. I am losing weight faster than he said but I have plenty of protein and I work in Construction so all day long is exercise and walking usually around 40k steps/day. The pounds are just falling off. I also only eat OMAD. I like it, my breaks at work are not rushed, I eat everything when i go home. I love this new routine. I've been at it for 1.75 months now and I'm 1/3 of the way to my goal following his calculation. However, even before I figured that number roughly since I know that I've gotten much stronger than years ago. Even then it was very good but now every construction site I go to, they're saying that I'm probably the strongest guy on the site, so I'll be interested in what I'm like at my goal. Good Luck Everyone! These are the problems we face as adults I guess :) I also know that it wont get harder for me later. Luckily for me, I don't get frustrated with these things. I've done things that have driven other people absolutely mental! I didn't care one bit and did them. People lose their minds doing what I did at my previous job. One day that I was sick, they put this other guy there that knew quite well what to do with that machine. It's complicated and constantly needs adjusting to run right, people get frustrated, i don't I just do what i have to. That guy just decided to go home instead of working that machine. People like that can't reach their goals that easily. For me luckily, I already feel like I'm there because I started... now I just got to wait, which I think is the easy and exciting part.
Excellent video as always. Funny my numbers are very similar to your "example guy". However, I do have one suggestion to improve the videos. I use kg and so does half the world, so please consider using both lbs and kgs when talking about anything to do with weight. Thanks ! 😊
Perhaps the biggest road block of cutting, dieting at fitness in general is ambiguity. Great way to address that problem maybe I won’t give up on cutting szn after all.
I have tried many things throughout my years, varying diets and exercise. Eventually was able to "eyeball" a method that works well for me, 4x6 for compounds and 3-4x8-10 for isolations, full body 3-4 times a week in the gym (using weight such that I'm dead at the last set, barely finishing), and eating such that I lose average 1.2 lbs a week (strict in weekdays, lax on weekends) and planning to maintenance at goal weight (175 and I started at 225 a year or 2 ago). I have maintained or gained strength and muscle while losing fat with this. As it turns out, this latest plan that has been the most effective and "permanent" for my lifestyle happened to line up to this video. Go figure, science works. I'm 2 months away from abs (12% bf) , a calculation I made before this video and now confirmed by this video! I am pretty sure the other aspects line up with his other videos. You sure know your stuff Jeremy.
here is my method for the next two months to attempt to go from 25% to 15% : I'm a male, 36yo, 5ft7 and 75kg, no smocking, no drinking, sportive by nature, but had a bit too much unhealty food the last 2 years. I plan to lose 5kg of belly bulge and love handles for this summer. I'm reducing my normal calories amount (from 1800 kcal to 1500 kcal) by skipping the dinner and ditributing the remaining KCAL like this : eggs/fruits/chicken for breakfast. (700kcal) fish/chicken and healty vegetables for lunch (600kcal) fruits at 5pm (50 kcal) . I do a soft 3x30minutes home gym circuit training per week with push up/abs/2x15kg dumbbells on bench. + 1h cycle a week. protein shake at 6pm after the training (150 kcal) and good hydratation. if someone has some advices to improve it you welcome.
I count calories and just started a new program and on week 3 this week. I chose the strong instead of shred: I'm stuck at 120 and can drop 1-2 lbs for a day or two but afraid to loose too much. How can I tell if I should stick to maintenance calories vs being in a deficit? Thanks 😊
I did a DEXA scan 9 weeks ago, and have been intermittent fasting since on 2000 cals/day. Have lost 17lbs so far, but have definitely lost muscle as well. I go back in 2 months for another scan. 15% is my goal.
after doing extreme diet for 6 weeks, doing -500cal is just a breeze, 1600 calories is a lot of food if you remove dense food like oil/fat, just chicken breast, veggies & fruit
Very ironic that my nephew who goes to the gym has a fast metabolism and I have a slower metabolism I wish we could switch for a few months My tip for creating a calorie deficit is smaller portions with low calorie and high protein meals + look for snacks that are low in calories to satisfy your cravings
i’m currently 130 pounds and i need to get to 123 pounds making me have to lose 7 pounds of fat to get to 12% body fat. i’m already hella small and want to get bigger how do i get 12% body fat and still gain weight?!
You either diet down first, get big later, rinse and repeat, or get bigger first, diet down later, rinse and repeat. You can technically stay the same weight and turn fat into muscle but most people (Israetel and knowledgeable dudes, not me as a random guy on the internet) say it is slower. Dieting down is the fast part, building muscle for me took ages. That said, you can look better and be stronger than the average man without being an absolute unit, because the weight of the average man (even if he is not that large!) has a lot to do with how much damn fat we all have on ourselves. I was "reasonably lean" when I started working out, now weigh some 10 lbs less, I am visibly more muscular, I am way stronger and I still could lose a few pounds to push sub-10%.
@@jackb.8015 Take it easy with bulks. My biggest one was about 25 lbs over ten months and got me (minor, luckily) stretch marks on my butt and inner thighs I could live without. Might be me, might be all the muscle went down there, might be a lot of things and your mileage may vary
When I was 165 or. 170. I was pretty lean. Now I’m 180. Ever. Since I bought protein powder.I gained weight. I want that V look and finally see my abs!
I’ve already lost 10lbs in about 10wks of taking it slow & slight intermittent approach. So now I need to lose another 34lbs to see my abs?? Guess I gotta go back to the gym 😭 But all jokes aside, great video! 👍🏾
What is your "calculated time to six pack"? Comment below! Hope you enjoyed this one, here's a link to the written article for those interested: builtwithscience.com/how-long-for-abs-to-show/ . Cheers!
5 seconds, the beer is in my fridge 20 feet away! 🤪
Thoughts on keto and intermittent fasting to achieve results? I noticed it was said to increase carbs to maintain calories. Is that really necessary. Wouldn't increasing healthier fats also help maintain a caloric balance and help one be fat adaptable?
Hey , if the person have less body fat then what about him ?
I have the 4 pack year round... Getting a 6 takes seriously so much effort that its barely worth it... ROR is difficult at this age
am i supposed to flex my abs when comparing with the pictures or should i just stand straight?
As a Joe at 170 pounds, I appreciate having the math done for me
@Chad C. Chadwick ye
Iam at 168 pounds, by body fat percentage is 19%
Same here hahah
Agreee 170 pounds 14 % probably another 2 months to go :00
Same, but same body fat % and 12% goal haha
Don't worry about how long it will take, just focus on getting slightly closer each week 💪🏼
Bro can you give a grocery list of diet plan? How many carbs will i eat and do i really need omad everyday? I am 30% of fat from philipines tnx.
@@fitnessarea5918 and one meal a day works to lose weight quickly.. not necessary though.. depends on you’re goals... good luck
@@iDrunkk thnk you so much bro Ill try.
@@fitnessarea5918 I mean you can literally eat cake and lose weight. It's basically calories in and out. Fat is just a source of energy. When you don't eat enough calories then your body will use fat as fuel hence the weight loss. But if you restrict your calories too much then you would lose some muscle. I recommend being in a 500 calorie deficit.
Very good advice
A lot of people don’t realize that getting abs is all about getting lean. Glad Jeremy made that clear 💯
I’m ready to just eat nuts, fruit, and some meat. Wish me luck 😞
Yep Exactly! Having visible Abs is all about the NUTRITION!
What?! So doing 5 mins abs workout for 7 days is not enough?
@@53Memati53 Not if your body fat % is too high! But once you get low enough those ab workouts will pay off!
@Miles Dorum
What do you recommend then? 😯
When I am standing i am 12% body fat.
When I am sitting i am 25% body fat!!!
This is a whole new video!!!
likewise, my top two abs are visible but I have a significant bulge of belly fat pushing out my abdominal wall so I'm somewhere between 15-25%
How long should you diet to get a six pack? Short answer: until you have a six pack
💯
Can I eat flour and still get to 12%? I’m 15-17% rn
@@kingtj8773 you can eat anything and get to 12%. It's about that calorie deficit my guy
@@mark6161 Yeah, I like to eat entire sticks of butter as long as I keep it in a 500 calorie deficit.
@@Elijah-Bravo you would then in fact lose weight 🤷♂️
I've been on my diet break for about 4 months now. Thanks for the advice Jeremy!!
Hey I'm Joe, thanks for using me as an example Jeremy. Glad I could help.
Hi Joe
Haha Joe your fat.
Are you Joe?mama😳
Hi Joe Mama
Mama! Lol
I've been dieting down from 107kgs (235 lbs) to 87kgs (191lbs) and I got another 5kgs (11lbs) left until I hit my goal of 82kgs (180lbs) with about 13% bodyfat. I've been going for about 7 months and for me the best approach have been to have a cheat day every 3-4 weeks as well as having a diet break during Christmas, New Years and an extra cheat day for my birthday!
Cheers to you dude!! I'm at a similar position where you started(110 kg), I've been going on with my plan for about two weeks now, hope I can reach my goal too!!
@@shaunpathrosepaul6804 how is it going bro
Can someone help me with the math bc I have no clue and I ain’t getting a six pack if I don’t know the math. I struggle
Using a rough estimate from the bodyfat chart in the video, goal weight = current weight*(100%-current bf%)/(100%-goal bf%). So if i weigh 200 at 20% bf with a goal of 15% then goal weight is 200*(100-20)/(100-15)=200*(80/85)=188. Jeremy didn’t say this but speaking from experience, you should probably overshoot that goal by around 5 pounds to account for water weight, so in this example i should change my goal to 183.
Can you please share what your eating? I’m struggling with my lean look. I’m around 180. I eat oatmeal and a smoothie filled with fruit. Greek yogurt. I used to eat 6 eggs.I cut back to 2
I like the calculations in the first half of the video. Very concrete information. But I like the information at the end of the video even more! The takeaway I liked most: be flexible with your time frame for fat loss. If it takes a few extra weeks to get to your goal physique because you needed a mental or physical break from the intensity of your program, that's ok :) Focus, adapt, and enjoy the process! That's probably the most important step to seeing consistent results. As usual, good stuff, Jeremy!
Agreed! Consistency and Sustainability is the most important thing when trying to lean down and/or build muscle!
Started at 40.8 % body fat percentage, and it took me around 7-8 months too reach my current 19% body fat percentage. Yeah it's been a hell of a journey and just want too keep pushing now.
If you are reading this comment hope you achieve your goals .Stay fit and healthy guyz 👑❤️
Edit: it's been 2 months since I wrote this comment now im at around 16% 😀💫
Edit 2 : it's Jan 2023 now, going on my first bulk . Hope I gain some lean muscle . Will update soon 💫
Edit 3 : it's June 2023 , 4 months into my bulk. My lifts have improved significantly. My muscles look fuller and defined. Yes i gained a bit of belly fat ( around 3-4 inches ) . But I can't wait to cut , which will be around in a month.
Edit 4 : It's Sept 2024 : I reached 78 kgs in bulk and decided to cut. From April to July did cut and reached 73kgs. Focused on a small deficit with low intensity cardio to keep my muscles. Know I think I look a little jacked. Shoulders lines can be seen . Now I wear tank top without any shame in gym . People compliment me . Feels good. But no where near my dream physique. Let's keep pushing all of us 💪🏻 ✨️
Keep at it bro..im proud of u 👑
Thank you sir you too.
Had a journey quite similar. Started at 41.7% BF. Now around 17% and nearly 41kg lost.
@@161BMW wow amazing ✨️💯
I am 3 weeks in and started from 49.9% (now 49% approximately). It is extremely hard to stay consistent for a long time though,,,, How consistent were you over that 8 months?
I just realised I've gone from 175 pounds in September 2020 to 161 now. And that was half assing my dieting. Watching this guy and others really brought me on to a different level lately. Big thing for me is definitely giving up alchol, which was easy enough with the hospitality sector shut down, and a weighing scale!
This is by far one of the best videos on diet approach, planning, managing expectation, and adherence that I have found! You have always been a trusted source of information for me, and I always get tremendous value from your videos. Thank you Jeremy, keep the great content coming!
Lots of respect for Jeremy. He has plateau for some time, but he is keeping it natural.
Thank you, Jeremy for a really realistic view as opposed to the prevalent bullshit we all see online about getting a six pack, guaranteed in 6 weeks or so.
To be honest with u Jeremy I’ve haven’t seen any video but yours that like actually explains everything and puts hella effort in the video to explain, appreciate.
Ur videos are so clean and detailed holy shit
That not very clean is it💩
It's holy shit, the cleanest of shits.
@@MrBoxingcrazysal lmao
Thank you I took this video and incorporated into my work outs my physical job and dieting and within 21 days for me I lost 10 lbs I was 221 now I’m 211 I feel better my goal is 195 trying to reach this goal within 90 days just gotta keep pushing and stay consistent thanks again 🙏🔥
Thank you for not telling all the blabla-Storys...It´s just really about learning, learning, learning in your Videos. Thanks for the whole Informations and this great Focus you are mirrowing, Bro!
I'm kind of surprised that the guy boiled down diet brakes just to the psychological benefits. I was stuck hovering around 12-12.5% bf for weeks. After my first refeed day I slept 10 hours, woke up to pee every few hours, and when I got up I was 2.2 pounds lighter. Even more interesting is that even after increasing calories further my weight kept the same (and I continued having to pee quite a lot during the night). Turns out holding a lot of water as result of stress caused by 6 weeks of straight and aggressive calorie deficit is a real thing.
Not only that but it also gives you with more energy. You start moving around more rather than laying like a mummy when you are on a calorie deficit, which burns more calories. Burning calories actively is a lot better than doing it passively through dieting.
Why not just fast?...
I've always been on the chunkier side of life. After seeing what my lean body weight would be I ran all the calculations again because I had never seen that number since I was in elementary school!
That's assuming you have 0% bodyfat. Don't forget to do the rest of the calculations with your goal bodyfat % :)
I have lost 7kg( start from 83kg) since 7.01 this year, every 2 weeks I do a little break, sometimes 2 days. Thats helps me so much with keeping me on diet. Don't put pressure on your self. Just do what u need to do. Enjoy your weight reduction!
Thanks. This is awesome. I think what is so hard is that everyone wants to lose it so fast, but these calculations are so helpful.
Bro what is the calculation the line thing lean body and 0.88
Man, this isn't a simple video, it's a class!! Great content! Congrats!
Man I’ve been watching all your videos and I’ve learnt so much! I’ve been training on and off for about 10 years and have never seen the results I’ve been looking for. Sure I’ve put on some muscle and lost some fat from time to time but it’s never been consistent because I didn’t do enough research or I didn’t know what advice to trust but after watching your videos, researching macros, tracking calories, writing out a proper diet plan and monitoring my weight/progress everyday I think For the first time in my life I’m finally on the correct path! Im only 2 weeks in on my journey (after weeks of watching videos and reading) but I can now see why I tried and failed so many times in the past. I can’t wait to finally start seeing proper results! Thanks man!!
Alright...I will get back to you guys in July to let you know if I am showing (a six pack as opposed to looking six months pregnant).
Good luck!!!
Why not make a bet with a pregnant lady? Say I'll lose my belly before you lose yours? lol Sounds like a bet, aye?
We’re both gonna be there in the same time frame bro 😏
remember to update good luck
Looking forward to this 💪🏻 Goodluck!
This dude is brilliant. Don’t know how I missed this video. Am such a big fan of him
I already have a 6 pack. It’s just under my belly fat.
Hahahahahaha dying
@@mngamer23
hahaha dying....
I've been Using your program since 3 months approximately... And have reduced my body fat percentage to 22 From 28. You rule brother. No more re-inventing the wheel.
Jeremy always coming thru with the highest of quality vids🔥
Agreed! His videos are clear and have great visuals!
@@NEXTLEVELHEALTHwithTim for sure
@@MamaSwole and you are a bomb :)
@MamaSwole hello
Nice video
I've been keeping your suggestions. Dieting with a week with maintenance and came from 82kg to 72kg pretty much effortless for 12 weeks with very good results
Few notes:
- it's difficult to measure accurately your calories intake/burnt, so if you loosing too much weight more than suggested in the video, add few more calories and vise-versa
- Plan your diet to make your "off maintenance calories week" during a festive period (like Easter/Christmas etc)
- Eat 0 calories rice/pasta/nuddles for dinner on the days you don't train
That calculation part of the video was sooooo useful. Great video as always Jeremy!
Jeremy, your channel is truly the best in this field. Thank you.
Okay this is amazing, all those break downs and the way he present it, sugoiiiiii
You are an outaku who want to be muscular or Japanese no offense or anything
You are a blessing to people and I am happy like you exist
I have diet breaks every Sat/Sun ... still has worked pretty well for the past 6 months.
Thanks to this video I am now named Joe and I know it’ll take me around 12 weeks for abs. Thank you!
Thanks for your videos Jeremy. Whenever I get inpatient I just watch them and ur advice keeps me grounded. I have replayed ur videos a thousand times from 2020 and it helped me to lose weight slowly. Now, I’ve changed my health conditions and improved my habits. Keep up the great work👍🏽 we notice it! For the month of November I lost an average of 0.87lbs a week 😊
Exercise is the fuse but diet is the bomb.
What a great breakdown and video. You have earned every subscriber. My #1 health and fitness TH-camr, thanks for everything Jer.
This is one of the best videos I've seen on this subject!!
It's going to take me around 22 weeks to cut off 32.5 lbs of fat. Let's do this 💪
Nice work! How long have you been training for too?
how is it going?
How did it go
This video was everything that i was looking for, that's a first on my youtube search life.
That new filming location looking fireeeee👏🏻🔥🔵
Hello@Nicole
In this moment i feel so lucky.
While adding mass is a pain (im just not a big eater) losing weight is a cake walk.
I litteraly kept (just ate less) the same diet, + all the Easter meals and i have lost 2,5 kg in 3 months (a bit of muscles too, but not anything noticeable) while never being hungry.
On the flip side i now have to add more muscle mass, and with my apetite is gonna be real challenging.
Everybody has is own problems.
Good luck guys!
Jeremy thank you 🙏 so w for sharing this.I’ve never seen or felt my ABS. I’ve been doing 25 pushups.and just started planks. I’ll be 55.I would love to have abs..and see them too!
I love how easy you make the calculations and clear for us to understand the terms, unlike most videos out there. Great video! Subscribed with that one!
Hey Joe, can u talk about buying off skinny fat and how to build more muscles for guy with skinny fat? Thanks bro love all your shit!
He has a video on that already
I’ve learnt something new. Great video. Glad you mentioned KG.
One thing I found out doing this is how highly inaccurate smart scales are at determining body fat percentage. I have a nice fully body scan scale that, at the start of this, said I was at 25% bf and would have agreed based on the photos here. I then got a dexa scan and RMR which showed I was actually at 38% body fat. I would have never thought it was that high looking at the photos in this.
Me as a math teacher got goosebumps:
12% = 0,12. No need to devide through 100 😉
Nice video though!!!
My abbs were always visible even before I started training, it was arms I was after & what I trained. As for abbs I've seen them come & go, with fat % in 20's mostly hidden, but exposed through decreased fat when returning to bodybuilding & eventually some cardio. 💪
Thanks for another great video Jeremy! With these calculations I can plot out my next move.
This video is really well presented I'm recently new to working out and I've had far more useful advice from this video than I have from others
guess i need to lose 14kg more
11kg left
A few words about dieting. If you have hunger it means you're not eating enough. Guys, a healthy diet means healthy food...it does not mean a small amount of food. As for the cravings, (I assume for unhealthy foods,) just persevere with your plant based eating. In time you will begin to crave the foods you are now eating.
It took me 6 months before my abs even started showing, and I'm an ectomorph. I was kinda skinny fat though. High fat levels. So really, the amount of time it takes is gonna be different for everyone. If your body weight is going down, it usually means it's working. Muscle takes a much longer time to go away and if you maintain them during weight loss, they should be okay.
Im at 118 pounds around 20% to 21 body fat percentage 5 feet 9 inches tall and my abs also started being visible now. Its been 4 months
@@Blueberry345_ You should bulk
This was VERY helpful for me. Just starting my journey to lose 95 pounds so this helped me figure out that it will take about a year and a half to get to my goal of 12%
Keep going 💪🏻 👑
@@maybesomeday7201 Absolutely!
I've had great abs before, so I am motivated because I know what I looked like. Then it was just because of the sheer amount of Cardio I did every day! Started each day with a 5 hour bike ride, followed by 1.5 hours lane swimming, my afternoon had another bike ride and other things, tennis etc. Of course I'll have a 6 pack! This time though, I have learned so much about Diet, I planned my meals very carefully, they're filling, they're yummy and actually as a surprise bonus, they're actually way cheaper. I feel so good with this meal plan, I can't imagine giving it up! These simple things have become my new all time favorites. I am losing weight faster than he said but I have plenty of protein and I work in Construction so all day long is exercise and walking usually around 40k steps/day. The pounds are just falling off. I also only eat OMAD. I like it, my breaks at work are not rushed, I eat everything when i go home. I love this new routine. I've been at it for 1.75 months now and I'm 1/3 of the way to my goal following his calculation. However, even before I figured that number roughly since I know that I've gotten much stronger than years ago. Even then it was very good but now every construction site I go to, they're saying that I'm probably the strongest guy on the site, so I'll be interested in what I'm like at my goal. Good Luck Everyone! These are the problems we face as adults I guess :) I also know that it wont get harder for me later. Luckily for me, I don't get frustrated with these things. I've done things that have driven other people absolutely mental! I didn't care one bit and did them. People lose their minds doing what I did at my previous job. One day that I was sick, they put this other guy there that knew quite well what to do with that machine. It's complicated and constantly needs adjusting to run right, people get frustrated, i don't I just do what i have to. That guy just decided to go home instead of working that machine. People like that can't reach their goals that easily. For me luckily, I already feel like I'm there because I started... now I just got to wait, which I think is the easy and exciting part.
there’s alot of Joes here today 😂
Great video. Liked, commented and even saved to my "gym" Playlist for future references. Keep up the great work 💪
Excellent video as always. Funny my numbers are very similar to your "example guy". However, I do have one suggestion to improve the videos. I use kg and so does half the world, so please consider using both lbs and kgs when talking about anything to do with weight. Thanks ! 😊
Wow thanks for such a high quality content! Really precious stuff right here
If you're already very skinny with low body fat but only show some abs would working on building the ab muscles themselves on a slight bulk be ideal?
Work all muscles . Abs are also muscles
Brilliant video buddy
Thanks for your great work
Perhaps the biggest road block of cutting, dieting at fitness in general is ambiguity. Great way to address that problem maybe I won’t give up on cutting szn after all.
I am a programmer, and I like seeing data and calculations. Love your videos :) :)
I did 400 push ups everyday for a month
saitama is that you?
@@grimmjowjaggerjacks0 😅 , if u want to u can watch the video it's on my channel
7 lbs to lose in approximately 7.5 weeks. Thanks man for this vid. I hope I get the results that I am longing for. Cheers!
Did you get them
Your graphic presentations are very good.
Just the video I needed!! Thanks bro
I have tried many things throughout my years, varying diets and exercise. Eventually was able to "eyeball" a method that works well for me, 4x6 for compounds and 3-4x8-10 for isolations, full body 3-4 times a week in the gym (using weight such that I'm dead at the last set, barely finishing), and eating such that I lose average 1.2 lbs a week (strict in weekdays, lax on weekends) and planning to maintenance at goal weight (175 and I started at 225 a year or 2 ago). I have maintained or gained strength and muscle while losing fat with this.
As it turns out, this latest plan that has been the most effective and "permanent" for my lifestyle happened to line up to this video. Go figure, science works.
I'm 2 months away from abs (12% bf) , a calculation I made before this video and now confirmed by this video! I am pretty sure the other aspects line up with his other videos. You sure know your stuff Jeremy.
here is my method for the next two months to attempt to go from 25% to 15% :
I'm a male, 36yo, 5ft7 and 75kg, no smocking, no drinking, sportive by nature, but had a bit too much unhealty food the last 2 years.
I plan to lose 5kg of belly bulge and love handles for this summer.
I'm reducing my normal calories amount (from 1800 kcal to 1500 kcal) by skipping the dinner and ditributing the remaining KCAL like this :
eggs/fruits/chicken for breakfast. (700kcal)
fish/chicken and healty vegetables for lunch (600kcal)
fruits at 5pm (50 kcal) .
I do a soft 3x30minutes home gym circuit training per week with push up/abs/2x15kg dumbbells on bench. + 1h cycle a week.
protein shake at 6pm after the training (150 kcal)
and good hydratation.
if someone has some advices to improve it you welcome.
I count calories and just started a new program and on week 3 this week. I chose the strong instead of shred: I'm stuck at 120 and can drop 1-2 lbs for a day or two but afraid to loose too much. How can I tell if I should stick to maintenance calories vs being in a deficit? Thanks 😊
i need 36 weeks (roughly) so approximately around february and march of consistency should get me my six pack 😵💫
From my personal experience, if I’m at 15 percent body fat, it takes me 4-5 weeks to get me to 10 percent
Based on this calculation, I need to loose another 4kg for my six pack to show itself. Yes! Thanks for the tips!!
Thank you!! Exactly what I was looking for.
Came here for the abs stayed for the calculus.
13lbs to lose in 13 weeks here we go 😆
Bro check back in with me im down 50lb since new years
Been killing itttt
Really cool, and well put together video. Thank you!
I did a DEXA scan 9 weeks ago, and have been intermittent fasting since on 2000 cals/day. Have lost 17lbs so far, but have definitely lost muscle as well. I go back in 2 months for another scan. 15% is my goal.
Awesome video! Clear and to the point without a bunch of fluff. Really appreciate your content. Going to subscribe now!
after doing extreme diet for 6 weeks, doing -500cal is just a breeze, 1600 calories is a lot of food if you remove dense food like oil/fat, just chicken breast, veggies & fruit
You sir have one of the best, well explained, data backed channels on fitness. You deserve many more subscribers.
Very ironic that my nephew who goes to the gym has a fast metabolism and I have a slower metabolism I wish we could switch for a few months
My tip for creating a calorie deficit is smaller portions with low calorie and high protein meals + look for snacks that are low in calories to satisfy your cravings
i’m currently 130 pounds and i need to get to 123 pounds making me have to lose 7 pounds of fat to get to 12% body fat. i’m already hella small and want to get bigger how do i get 12% body fat and still gain weight?!
You either diet down first, get big later, rinse and repeat, or get bigger first, diet down later, rinse and repeat. You can technically stay the same weight and turn fat into muscle but most people (Israetel and knowledgeable dudes, not me as a random guy on the internet) say it is slower.
Dieting down is the fast part, building muscle for me took ages. That said, you can look better and be stronger than the average man without being an absolute unit, because the weight of the average man (even if he is not that large!) has a lot to do with how much damn fat we all have on ourselves. I was "reasonably lean" when I started working out, now weigh some 10 lbs less, I am visibly more muscular, I am way stronger and I still could lose a few pounds to push sub-10%.
@@Rookie64v alr bet rinse and repeat once summers over i’ll try to bulk like 20-30 pounds or so then cut it
@@jackb.8015 Take it easy with bulks. My biggest one was about 25 lbs over ten months and got me (minor, luckily) stretch marks on my butt and inner thighs I could live without. Might be me, might be all the muscle went down there, might be a lot of things and your mileage may vary
I'm gaining muscle and losing fat. My weight doesn't go down at the moment. I'm really pleased with that.
Such a good video. Easy to follow and clearly well researched. Thanks Jeremy.
When I was 165 or. 170. I was pretty lean. Now I’m 180. Ever. Since I bought protein powder.I gained weight. I want that V look and finally see my abs!
I don't understand this 2nd formula you told us to add the 0.12% into. I am not good at math. I am not sure what the equation means.
1 MINUTE GANG!
Girls love this gang. Yes?
31 weeks. 8 months! Lets go!!
I am 10% right now and i dont see any sixpack
Then you’re either not at 10% or you didn’t train your abs. 😂
@@thedarkestcomediansome people cannot have a physical 6 pack due to genetics lmao. Look at some UFC fighters
I'm confused with how to calculate the total weeks it would take to get a 6 pack im 105 kilos at 17%BF with a goal BF of 12%
Ugh, I'ma be skinny fat forever 😩 lol
Skinny fat is usually an Insulin issue. Try keto or low carb and your stomach is fixed within 2 months
Class video mate
OMG wow Amazing Bodybuilder Motivation inspiration Men thanks My Favorite Vídeo 💪✌️👋🇲🇽✌️🏋️🏋️✌️✌️😷😷👋😎😎😎😎😎
I recommend Jeremy to my friends cause he is so clear and concise!
210lbs @ ~20% bodyfat = 168 lean = ~190 goal weight @ -1.47lbs week = 14 weeks to get a flat stomach
I’ve already lost 10lbs in about 10wks of taking it slow & slight intermittent approach. So now I need to lose another 34lbs to see my abs?? Guess I gotta go back to the gym 😭 But all jokes aside, great video! 👍🏾