How I Got to 11. 6% Body Fat in 60 Days (Just Copy Me)
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Date: 2024-09-27
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Comments and reviews: 20
meriemcullen8510
just don't eat like pigs and keep moving! why do we need to complicate everything smh
, eat your maintenance calories, cut some fat and carbs (without completly deleting them) and keep protein 0. 8 - 1. 1gram per kilo, and have a consistant physical activity ( i personally do cardio twice and lifting weights twice a week) and ive been loosing fat and getting stronger gradually, sure body recomposition takes patience and consistency, but you don't want fast results to get back lower than your starting point right after, just keep a growth mindset and focus on the process and let go of the results, they'll come along with time trust me, just don't track them obsessively because its discouraging, and find other reasons why you want to do physical activity, like having a healthier cardiovascular systeme and less likely to die by a stroke or an atherosclerosis and less likely to form thrombosis and less likely to have type 2 diabete, when push comes to shove your relatives can rely on you, you can carry your mom's groceries, you won't be exhausted from stairs as you age, always put superficial reasons the last like looking hot ect.
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just don't eat like pigs and keep moving! why do we need to complicate everything smh
, eat your maintenance calories, cut some fat and carbs (without completly deleting them) and keep protein 0. 8 - 1. 1gram per kilo, and have a consistant physical activity ( i personally do cardio twice and lifting weights twice a week) and ive been loosing fat and getting stronger gradually, sure body recomposition takes patience and consistency, but you don't want fast results to get back lower than your starting point right after, just keep a growth mindset and focus on the process and let go of the results, they'll come along with time trust me, just don't track them obsessively because its discouraging, and find other reasons why you want to do physical activity, like having a healthier cardiovascular systeme and less likely to die by a stroke or an atherosclerosis and less likely to form thrombosis and less likely to have type 2 diabete, when push comes to shove your relatives can rely on you, you can carry your mom's groceries, you won't be exhausted from stairs as you age, always put superficial reasons the last like looking hot ect.
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lectuslettuce6930
Was doing the calorie deficit and keto diet at the same, 1200 calories but mostly less than that, in 3 weeks, I lost weight 5-6kg. The downside is that you need to fight the hunger. Another thing w keto diet is that, altho a lot of ppl glorified that keto diet is the safest, being in ketosis has a cons, for me it's dizziness. It went on for prob a week or so even after I stopped my diet all together.
I couldn't focus on work and its like I'm losing consciousness for a split second, I still could stand, but couldn't function.
Altho it should be a month for ketosis to happen, for me, I already ate less carb since I don't really like eating them.
Right now I had huge appetite that wouldn't go away even w a lot of protein intake, hoping it would stop once I regularly consume enough protein to curb it. I remembered salad also helps me keep full, I stopped eating them cuz I got tired of munching on salad, especially baby romaine. Hoping rn baby spinach would do the trick to keep me eating green
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Was doing the calorie deficit and keto diet at the same, 1200 calories but mostly less than that, in 3 weeks, I lost weight 5-6kg. The downside is that you need to fight the hunger. Another thing w keto diet is that, altho a lot of ppl glorified that keto diet is the safest, being in ketosis has a cons, for me it's dizziness. It went on for prob a week or so even after I stopped my diet all together.
I couldn't focus on work and its like I'm losing consciousness for a split second, I still could stand, but couldn't function.
Altho it should be a month for ketosis to happen, for me, I already ate less carb since I don't really like eating them.
Right now I had huge appetite that wouldn't go away even w a lot of protein intake, hoping it would stop once I regularly consume enough protein to curb it. I remembered salad also helps me keep full, I stopped eating them cuz I got tired of munching on salad, especially baby romaine. Hoping rn baby spinach would do the trick to keep me eating green
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thiago. assumpcao
For me a diet based on satiety per calorie and low caloric dense foods really helps. I lost 37 pounds without hunger, without counting calories, without cardio or increase step count.
The idea is to severely reduce or remove all high caloric dense food and eat mostly medium and low caloric density. Cravings are bad at first but if you stick to it it gets easier over time.
Strength training is essential to maintain lean body mass.
It has been shown in studies that whole eggs are better for weight loss than eating egg white only. I don't know how that works and it doesn't make much sense to me but it seems to work that way. Based on that study I lean down eating 3 whole eggs a day.
Some things are counter intuitive. Apple has calories but a blank recommendation to eat more apples is enough to induce weight loss in overweight people.
From personal experience eating raw carrots is even better. They have low calories and high satiety
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For me a diet based on satiety per calorie and low caloric dense foods really helps. I lost 37 pounds without hunger, without counting calories, without cardio or increase step count.
The idea is to severely reduce or remove all high caloric dense food and eat mostly medium and low caloric density. Cravings are bad at first but if you stick to it it gets easier over time.
Strength training is essential to maintain lean body mass.
It has been shown in studies that whole eggs are better for weight loss than eating egg white only. I don't know how that works and it doesn't make much sense to me but it seems to work that way. Based on that study I lean down eating 3 whole eggs a day.
Some things are counter intuitive. Apple has calories but a blank recommendation to eat more apples is enough to induce weight loss in overweight people.
From personal experience eating raw carrots is even better. They have low calories and high satiety
reply
HeartlessKnave
Just finished a 15km ruck with about 25lbs on my back, 2. 5 hours. Next Sunday it's 30lbs, etc up to 50lbs. Reset to 25lbs and going to up 20km and 5lbs p/week until at 50lbs again. 12 weeks, 3 months (with 2 buffer weeks for days off or injuries. Eating at caloric maintenance I _should_ cut a bunch of fat from my previous bulk, while keeping the majority of my strength and muscle, if not still increasing it.
I do an annual DEXA at the end of the year, and last year in the last 3 months was cutting and doing way too much cardio on way too much of a caloric deficit, and likely catabolized the crap out of my muscle mass.
If you build more muscle mass, but stay at the same grams of bodyfat, that's now a smaller number of bodyfat percentage. You lost no bodyfat, but more lean mass means it goes down. Also, hypertrophy makes a big difference to looking strong/lean, even though you have no less fat or are not any stronger.
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Just finished a 15km ruck with about 25lbs on my back, 2. 5 hours. Next Sunday it's 30lbs, etc up to 50lbs. Reset to 25lbs and going to up 20km and 5lbs p/week until at 50lbs again. 12 weeks, 3 months (with 2 buffer weeks for days off or injuries. Eating at caloric maintenance I _should_ cut a bunch of fat from my previous bulk, while keeping the majority of my strength and muscle, if not still increasing it.
I do an annual DEXA at the end of the year, and last year in the last 3 months was cutting and doing way too much cardio on way too much of a caloric deficit, and likely catabolized the crap out of my muscle mass.
If you build more muscle mass, but stay at the same grams of bodyfat, that's now a smaller number of bodyfat percentage. You lost no bodyfat, but more lean mass means it goes down. Also, hypertrophy makes a big difference to looking strong/lean, even though you have no less fat or are not any stronger.
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Itadakiman
I've been dieting & training for 9 months now. I'm still not under 20% BF. Progress has been phenomenal though. Just wanted to share 3 things from my experience: 1. Fat loss (this is what you're aiming for not weight loss) will not be linear. You will lose fat, gain some back, the lose some more. 2. The reason for this is life. Either you forget to take a break from dieting, get injured, have a break up, something will happen. 3. By just slighly venturing away from your diet, a pizza here and there, get a burger on your way home from work, nothing serious, it will take around 4 days! to lose 3-4 weeks of progress. But it's all fine, by this time you are already at a much lower BF% than you were and you will lose it again, just know that this will happen and get back to plan within a week!
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I've been dieting & training for 9 months now. I'm still not under 20% BF. Progress has been phenomenal though. Just wanted to share 3 things from my experience: 1. Fat loss (this is what you're aiming for not weight loss) will not be linear. You will lose fat, gain some back, the lose some more. 2. The reason for this is life. Either you forget to take a break from dieting, get injured, have a break up, something will happen. 3. By just slighly venturing away from your diet, a pizza here and there, get a burger on your way home from work, nothing serious, it will take around 4 days! to lose 3-4 weeks of progress. But it's all fine, by this time you are already at a much lower BF% than you were and you will lose it again, just know that this will happen and get back to plan within a week!
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fillfreire2169
I got myself down from 34% to 17% fat BMI since last october, Hopefully Ill reach 12 by christmas, started out pretty fast and extrreme, had to take a break, and I actually gained 6 pounds during the break, I began slowly again, and back down to 17% but I haven't suffered, my workout strategy has changed but my diet is the same but slightly modified. I disagree that metabolism is compromised during dieting, its actually improved with good sleep and selective, PLANNED meals. I'm also stronger, and can Sprint without getting hurt, and My cardio is a whole other league now, and I want to keep improving on this end, I dont want to just look good, I want To BE good. sports related reasons, it helps to stay motivated and Healthy.
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I got myself down from 34% to 17% fat BMI since last october, Hopefully Ill reach 12 by christmas, started out pretty fast and extrreme, had to take a break, and I actually gained 6 pounds during the break, I began slowly again, and back down to 17% but I haven't suffered, my workout strategy has changed but my diet is the same but slightly modified. I disagree that metabolism is compromised during dieting, its actually improved with good sleep and selective, PLANNED meals. I'm also stronger, and can Sprint without getting hurt, and My cardio is a whole other league now, and I want to keep improving on this end, I dont want to just look good, I want To BE good. sports related reasons, it helps to stay motivated and Healthy.
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HeatherAndersonn
My name is Heather i am 19 years old and i weighed myself yesterday and i am at 198 lbs I've been struggling with my eye disability and i lost hope of living a long time ago i tried to fix that by training but i couldn't because i keep imagining myself dead in a few years i struggled in school and social life i always thought i was a disappointment for everyone in my life and i have tried to unalive myself 3 times so far and when i started watching your videos i got motivated to just let it go and be happy but i couldn't make a good plan for myself because I'm a student and i can't afford any gym access or online courses I'll try to make a plan for myself and stay consistent i really appreciate your videos
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My name is Heather i am 19 years old and i weighed myself yesterday and i am at 198 lbs I've been struggling with my eye disability and i lost hope of living a long time ago i tried to fix that by training but i couldn't because i keep imagining myself dead in a few years i struggled in school and social life i always thought i was a disappointment for everyone in my life and i have tried to unalive myself 3 times so far and when i started watching your videos i got motivated to just let it go and be happy but i couldn't make a good plan for myself because I'm a student and i can't afford any gym access or online courses I'll try to make a plan for myself and stay consistent i really appreciate your videos
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vyyomfitastic
Why is it that eating 2000 calories a day or more is difficult for me My Basal Metabolic Rate is 2000 calories, I burn another 1000 calories over the day and still eat under 2000 calories which I find easily sustainable as long as I get to add a few extra 100 calories once a week for sweets or something. I am 75 kg, diet consists of: 135g protein, 25g fat, 160g carbs and 25g fibre, totaling 1500 calories. I just started this diet cuz I couldn't sustain it for more than 2 weeks at 1000 calories. I see differences in my body fat mass but this video made me understand that I shouldn't skip calves. Also you guys shouldn't skip feet exercises!
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Why is it that eating 2000 calories a day or more is difficult for me My Basal Metabolic Rate is 2000 calories, I burn another 1000 calories over the day and still eat under 2000 calories which I find easily sustainable as long as I get to add a few extra 100 calories once a week for sweets or something. I am 75 kg, diet consists of: 135g protein, 25g fat, 160g carbs and 25g fibre, totaling 1500 calories. I just started this diet cuz I couldn't sustain it for more than 2 weeks at 1000 calories. I see differences in my body fat mass but this video made me understand that I shouldn't skip calves. Also you guys shouldn't skip feet exercises!
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timeunderintention
I'm just ending a cut, down to 17. 3% from 19. 8%. I'm happy about that, but still feel really discouraged. It took me 5. 5 months and even trying to maximize protein and train hard, still almost half of what I lost was lean tissue, almost half the lean tissue I gained on the bulk I did before the cut And when I bulk, not gaining a ton of fat is always super hard. I basically spent a year on the bulk and the cut and while I am definitely much stronger now (I've continued to progress in the gym, I barely look any different. I try to do all the right things, but it's frustrating how much harder it is than it looks online!
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I'm just ending a cut, down to 17. 3% from 19. 8%. I'm happy about that, but still feel really discouraged. It took me 5. 5 months and even trying to maximize protein and train hard, still almost half of what I lost was lean tissue, almost half the lean tissue I gained on the bulk I did before the cut And when I bulk, not gaining a ton of fat is always super hard. I basically spent a year on the bulk and the cut and while I am definitely much stronger now (I've continued to progress in the gym, I barely look any different. I try to do all the right things, but it's frustrating how much harder it is than it looks online!
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aestheticphysique1
I starting walking from daily 5000-6000 steps to 15000-17000 steps and i lost around 3kg of weight that too fat a month. My waist went from 31inch to 29inch. From being around 73kg to 70 kg in a month with no muscle loss or strength. I was around 15-17percent body fat but now it looks to be around 12 percent around. I just do some bodyweight and calthenics workout that too 4-5 times a week. Also I reduced my calories by around 300 than usual although I did counted the calories but walking did wonders to body. Drink daily 3-4lt. Water also.
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I starting walking from daily 5000-6000 steps to 15000-17000 steps and i lost around 3kg of weight that too fat a month. My waist went from 31inch to 29inch. From being around 73kg to 70 kg in a month with no muscle loss or strength. I was around 15-17percent body fat but now it looks to be around 12 percent around. I just do some bodyweight and calthenics workout that too 4-5 times a week. Also I reduced my calories by around 300 than usual although I did counted the calories but walking did wonders to body. Drink daily 3-4lt. Water also.
reply
shweird
I made a little Adjustment to my lunch today like you were showing how you adjusted your meals to make them lower in calories By getting the Apple pecan pecan chicken salad from Wendy's which is 1 of my favorites and just not using the pecans because the salad has Blue cheese on it so it has plenty of fat already. That saved 110 calories and the salad tasted just as good. I've recently discovered magic spoon cereal And often times I will only use 12 a cup of milk instead of a full cup because it tastes just as good and it cuts 60 calories.
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I made a little Adjustment to my lunch today like you were showing how you adjusted your meals to make them lower in calories By getting the Apple pecan pecan chicken salad from Wendy's which is 1 of my favorites and just not using the pecans because the salad has Blue cheese on it so it has plenty of fat already. That saved 110 calories and the salad tasted just as good. I've recently discovered magic spoon cereal And often times I will only use 12 a cup of milk instead of a full cup because it tastes just as good and it cuts 60 calories.
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RealClintCapela
Oi guys
Easy tactics to beat hunger >
Protein shakes (especially casein that is micellar/curdles for hours in ur stomach)
And at night, after dinner either have 1 shake or BRUSh YOUR TEETH
I kid you not, brushing just makes food and drinks in general of putting. Whether you just put a tad bit of toothpaste and swish it around for a few minutes, actually brush or mouthwash, I basically refuse to eat after that.
Also drink a ton of water
Ez dubs boys. Get shredded let’s go
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Oi guys
Easy tactics to beat hunger >
Protein shakes (especially casein that is micellar/curdles for hours in ur stomach)
And at night, after dinner either have 1 shake or BRUSh YOUR TEETH
I kid you not, brushing just makes food and drinks in general of putting. Whether you just put a tad bit of toothpaste and swish it around for a few minutes, actually brush or mouthwash, I basically refuse to eat after that.
Also drink a ton of water
Ez dubs boys. Get shredded let’s go
reply
Matelight_Growth
Warning for women:
Those data and advice are for male, for example female body natural need more body fat %
General guidelines for female:
Essential fat: 10-13%
Athletes: 14-20%
Fitness enthusiasts: 21-24%
Healthy average: 25-31%
Obese: 32% and higher
Optimum by age:
Ages 20-39: 21-31%
Ages 40-59: 23-33%
Ages 60-79: 24-35%
Also intense diet or intermitted fasting can strongly impact hormones in some female.
reply
Warning for women:
Those data and advice are for male, for example female body natural need more body fat %
General guidelines for female:
Essential fat: 10-13%
Athletes: 14-20%
Fitness enthusiasts: 21-24%
Healthy average: 25-31%
Obese: 32% and higher
Optimum by age:
Ages 20-39: 21-31%
Ages 40-59: 23-33%
Ages 60-79: 24-35%
Also intense diet or intermitted fasting can strongly impact hormones in some female.
reply
cynthiabauer5763
So, you need a new relationship towards food. It's likely you use food mostly for pleasure but you need to view it as nutrition and body goals. To achieve this you likely need a new or improved source of pleasure elsewhere in your life, to compensate. start working towards your dreams, hobbies, get new physical activities, read books, anything to take your mind off food until you get used to no longer chasing food primarily for pleasure
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So, you need a new relationship towards food. It's likely you use food mostly for pleasure but you need to view it as nutrition and body goals. To achieve this you likely need a new or improved source of pleasure elsewhere in your life, to compensate. start working towards your dreams, hobbies, get new physical activities, read books, anything to take your mind off food until you get used to no longer chasing food primarily for pleasure
reply
BDelane1983
Carb addiction is real. I've been on a Carnivore diet for 3 years, but until 2 months ago was still putting 10% and heavy cream in my coffee (haven't given up the bean water yet ) I was pinned at 180 lbs eating as much as I wanted, with I'd say 13-15% BF. I'm now dairy free, and shredded down to 171 lbs, making no changes in activity or food portioning. It's been said Insulin is the master fat storage hormone, and I can't help but agree.
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Carb addiction is real. I've been on a Carnivore diet for 3 years, but until 2 months ago was still putting 10% and heavy cream in my coffee (haven't given up the bean water yet ) I was pinned at 180 lbs eating as much as I wanted, with I'd say 13-15% BF. I'm now dairy free, and shredded down to 171 lbs, making no changes in activity or food portioning. It's been said Insulin is the master fat storage hormone, and I can't help but agree.
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jeremy_ethier
I did some intermittent fasting 2 years ago. Usually 72-48-24-72. with one meal in between (usually a whole chicken: . Lost a lot of weight, but over the next 2 years, I gained most of it back. Admittedly, my body looks nothing like before the fasting - I managed to reshape myself substantially. But now I have a problem with fasting - as soon as I start, my brain knows EXACTLY, what's ahead and fights back. It is painful.
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I did some intermittent fasting 2 years ago. Usually 72-48-24-72. with one meal in between (usually a whole chicken: . Lost a lot of weight, but over the next 2 years, I gained most of it back. Admittedly, my body looks nothing like before the fasting - I managed to reshape myself substantially. But now I have a problem with fasting - as soon as I start, my brain knows EXACTLY, what's ahead and fights back. It is painful.
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Michael. Shayne
Low carbing will result in a calorie deficit, & intermittent fasting will come natural because of INSULIN management. Calorie counting is so 2005 and makes nutrition management more expensive and constantly thinking about food. Eat tons of meat & veggies, lift weights, and walk. Everything else falls into place
Coming from a person that lost over 100lbs and put on 20lb of muscle, maintaining for 6yrs not a gym bro
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Low carbing will result in a calorie deficit, & intermittent fasting will come natural because of INSULIN management. Calorie counting is so 2005 and makes nutrition management more expensive and constantly thinking about food. Eat tons of meat & veggies, lift weights, and walk. Everything else falls into place
Coming from a person that lost over 100lbs and put on 20lb of muscle, maintaining for 6yrs not a gym bro
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DarioACordova
9: 50 60 cals per 1, 000 steps (6 calories per 100 steps) I don’t think so! That’s why people overestimate the calorie counting and get discouraged because they think they burned lots of calories when in reality they burned much less than they think! If most, there would be 2 or 1. 5 cals per 100 steps, I even think is only 1 calorie burned per 100 steps! I have my reason, want to know why, ask me!
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9: 50 60 cals per 1, 000 steps (6 calories per 100 steps) I don’t think so! That’s why people overestimate the calorie counting and get discouraged because they think they burned lots of calories when in reality they burned much less than they think! If most, there would be 2 or 1. 5 cals per 100 steps, I even think is only 1 calorie burned per 100 steps! I have my reason, want to know why, ask me!
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engir63
I am not a fan of diets, I believe a person should know their body and not eat things that make them put on weight or blot. For me one thing is starches that make me blot and gain weight and you should never overeat, stuffing yourself. Listen to your body if you eat something it does not like it will tell you in some disgusting ways sometimes and when are eating it will tell you when you are done.
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I am not a fan of diets, I believe a person should know their body and not eat things that make them put on weight or blot. For me one thing is starches that make me blot and gain weight and you should never overeat, stuffing yourself. Listen to your body if you eat something it does not like it will tell you in some disgusting ways sometimes and when are eating it will tell you when you are done.
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FitFuelJourney1
Its good to see your still uploading man. About two years ago i started my fitness journey and your videos with the no equipment were the ones that got me going. Since then, i have dropped 40 pounds of fat and added about 10-15 pounds of muscle and now have abbs. You probably wont see this comment but if you do just know to keep grinding and motivating because you change lives
reply
Its good to see your still uploading man. About two years ago i started my fitness journey and your videos with the no equipment were the ones that got me going. Since then, i have dropped 40 pounds of fat and added about 10-15 pounds of muscle and now have abbs. You probably wont see this comment but if you do just know to keep grinding and motivating because you change lives
reply
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