How I Lost 50lbs in 5 months & Got Shredded - Step by Step Diet, Training & Cardio Explained
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- čas přidán 31. 05. 2024
- The Worst Fat Loss Diet I Ever Did & How I FINALLY Got Shredded - Science Explained
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00:00 - Timestamps
00:30 - My Start Point
00:50 - Diet Set Up - Mistake 1
01:40 - How Long Should You Diet For?
02:36 - The Fat Loss Diet - Mistake 2
04:54 - Why You Shouldn't Cut Carbs
07:50 - Cardio & Training - Mistake 3
08:42 - Metabolic Adaptation
11:18 - Fat Loss Guide - Sport
"Can you sustain this for the rest of your life?" - "probably not".... that's the most generous 'probably' there has EVER been. You COULD sustain this for the rest of your life, given that it would probably kill you within a year.
🤣🤣🤣🤣🤣🤣🤣
Lol
Bruh 🤣🤣
Eugene bro, your T-shirt game is so dope
I’m glad someone commented on that 🎉
Clearly he has great music taste based on all the band shirts he’s worn
fr fr
Plus the Gibson and Fender guitars.. 🤘
I’m so so happy the fish and rice cake clip, came out! It was exactly what I was thinking as you were chatting through yours!
Outstanding overview. I follow many fitness and nutrition channels but can't recall one that provides so much helpful, "bigger-picture" goal-oriented advice.
Best coaching app ever. Highly recomend
Keep these videos coming Eugene ❤️
Thanks for bestowing your knowledge upon us 💪🏽💪🏽💪🏽
I have been waiting for this video for such a long time and I definitely enjoyed it and will implement everything learned into my life.
Thank you Eugene, since I discovered your channel my physique has improved drastically.
crazy knowledge you are just dropping for free. Thanks a lot
OMG the most important tip got me top subscribed! This is gold. Perfect timing for me.
Just saw your bench press video. Great explanation and teaching. Just became a subscriber 👍🏾
Incredibly helpful! Thank you Eugene
LOVE THE RUSH SHIRT!!
Appreciate the vid man, and the Aussie accent is refreshing too (from melb 🇦🇺)
Amazing detailed video, thank you so much Eugene.
Very informative and motivating. Thank you!
it'd be wonderful to see a diets video from you! thanks eugene.
Most underrated coach on CZcams 🏆
Great explanation coach🙌always waiting for your educational vids🙏🙏
This vid is GOLD🌟
Uncle Eugene , loved this style of video where you break things down in depth with references to literature while keeping it simple! Would you be able to post more content on this channel with this informative style in the coming future?
also! does this dieting method apply similarly for both males and females? or are there nuances to it?
Finally. A before and after picture that is real, and isn’t just one flexing and one not. So many of those are thumbnails it seems
Thank you. I've been in a dieting period for about 12 weeks now. I've been struggling very much these last three weeks with issues in mood swings and struggling to keep the deficit going. I've been doing this thinking that "lifestyle" changes are forever. I think incorporating a fundamental understanding of "diet breaks" wherein maintenance energy intake is really going to help me with continuing.
Been eating at a 500k deficit now for 60 days and it's been wrecking my mental state. Just trying to eat and be healthier in life. A 5'4" F weighing in at 97.5kg isn't healthy long term. Am now down about 10% to 85kg. I feel proud but after listening to this you've encouraged me to pace myself and take a break
I hope you're enjoying the break, and I hope you didn't get hit too hard by the rebound hunger (because in my experience, that is worse than the diet hunger).
Renaissance Periodization also has a great video on prolonged fatloss, that mention a lot of the same stuff, but also some additional things, about how long to maintain etc.
Best of luck
I lost 28kgs.
Do keto 18/6 and some 2 day/48 hour fasts.
Start fasting. The more you do, the more you can do.
It's very effective up to a point.
Be easy on yourself too, while watching what you eat.
God bless.
Fantastic video and fantastic T shirt as well.
I really like your content and the way you present facts, well done dude! Keep it up
Hey Eugene, I just stumbled upon your official Spotify playlist and I gotta say great stuff man! Been really enjoying listening to it while training.
Awesome!
Uh, I need to check that out.
Link?
Losing in phases is so important! I’m on my phase 2 - lost 10ths and kept it off for 3 months. About to lose another 10/15.
Takes me about 6-8 weeks of increased work and calorie restriction to reach it and then I just try and stay consistent with exercise and go back to maintenance. So good.
dude - Eugene. Your stuff is the best fitness content on CZcams. Straight to the point
Thank you! 🙏
Yes,we learn too much from his video
This video is amazing. Definitely gonna take your tips and try to lose 20%-25% body fat. I think I was doing those exact mistakes but I need to stop and see where I’m going wrong. Thank you!
😅Oklahoma
Update?
Loved seeinng Sherelle in here-shes a boss
Commenting for the algorithm and Uncle Eugene ✌️
the fuckin best educational content about fitness out there, thank you eugene
Watching this video felt like getting thoughtful advice from an old friend
Learning from and enjoying your vids Eugene. Thanks ~ Scott
Always epic content man thank you
Informative video! Thanks for breaking the philosophy down in such a concise way! Even after so many years of training - this has never been explained to me as clear as you have. Glad I invested in the lifelong subscription to Ganbaru (not a shameless plug). Thanks for putting out such awesome and succinct information that dispels modern myths towards fitness!
Thank you! 🙏
Deffinitly interested in the 10% of your weight rule. Going to try that out right now.
Another incredible video. Thank you
Love the Rush shirt!
Interesting how your rib flare was reduced a great deal as you progressed. Great job.
Excellent information ℹ️ thank you 😊 🙏🏾
Thanks for the advice. I previously made mistakes and lost 24 pounds on my first cut using keto but losing 6lbs of muscle in the process!
This time round I’m staying balanced with my macros and aiming to maintain lean mass. 9 weeks in and 14 pounds down cutting my calories to 1900. I’m going to do a small diet break and then go again
Great content as always. If only being disciplined was as easy as watching this fantastic video.
Outstanding content. 👍
Learning from your own mistakes is key.
This is the first serious fat loss video where a phased dieting programme (e.g. 10 weeks strict dieting, then 5 weeks recovery, rinse & reapeat) is recommended in order to reset the body & rebuild metabolic & hormonal health.
This is a gamechanger. 👍👍
Very informative video, ty Eugene.
Glad it was helpful!
Woo!you did a great job!!!
Amazing video!
Great video bro your explanations are great
I clicked on this video for the Rush t shirt. But you talking sense. Good stuff!
Thank you! 🙏
never disappoint with your content
Thanks for this video !
Great video. Even better T-Shirt
This video makes so much sense. I only want to lose about 15-16% of my body weight, I ve been struggling for years to lose that weight. I think I understand it better now. Thank you.
Uncle Eugene, would love another video explaining the proper way to bulk up!!
I've got one I posted in the past month
This video is quite helpful! You have a new subscriber, thank you for sharing your knowledge 😅
Awesome, thank you!
Liked and subbed. Already feel leaner.
I've always found the two steps forward, one step back approach works best. Linear progress over a long period of time is not sustainable. I go hard with a calorie deficit for about 2 or 3 weeks, then go back to maintenance or a little above for a few days to reset. Then its back to the grind and progress picks back up again.
I just started watching the video but I wanna comment on the shirt. Love it! Now onto the video.
Thank you! 🙏
Super video🔥🔥 Great channel bro
Excellent video!
Thank you! 🙏
This is gold.
Love the shirt!
Some good ideas here: Losing a percentage of total bodyweight per week as opposed to a number (1% per week vs 2lbs per week) and the idea of taking diet breaks once you've lost 10% of your total bodyweight for 1/3 to 1/2 the time it took to lose it before resuming your diet.
I love that Rush tshirt!!!
For me personally it's the best guide for fat loss out there!
Very good information. I went too low in calories for my show and lost to much muscle. I didn't include diet breaks in fear that I wouldn't come in lean enough. I even spilled over in my peak week carb load. I got lucky and won my division in over 60, only due to weak competition. I'm going to incorporate more of your dietary techniques for my next show.
Great video. What did your weight training plan look like during that contest prep diet? How long were your rest periods, and how many sets/reps were you doing per exercise? Thanks!
finally good info about fat loss, i'm starting this right away with my energy deficit i'm gonna be eating 900 calories per day, thank you sir!
Thank you very much for sharing your wisdom.
I was not going to watch your video because I am 2 decades older than you and thought, sure this would help a person in there twenties but not a 50 year old.
But then I quickly pressed play and watched the video several times.
WOW! Thank you Jesus for this young man and his wisdom 😀😌🙏🏼.
For those who think I’m being dramatic.
I’m 5”11 and weighed 128 Ilbs majority of my life. I reached 289 Ilbs with no clue of how or why I was gaining weight within 3 years.
I began to work out at home doing over 450 squats a day etc. and eating less and less but using more olive oil (too much) everyday.
I ate salmon, tuna or boiled in water and rinsed ground beef only and loads of spinach, tons of almonds, pecans and walnuts per week.
And I must not forget my daily ginger, lemon and cinnamon tea.
I thought I had it all figured out until I ended up in so much pain and found myself in emergency at the hospital. and being prepped for surgery few days later.
I am now home recovering from surgery.
I stressed my body, took on too much and didn’t have a clue of what I was doing to my mind and body.
My Dr. and Surgeon insist I leave the weights alone for a while. Two dietitians agreed I know the right food to eat but my oil and nut intake was too much.
And they insist sleeping only 2 hrs. per night for over 3 years was a problem as well.
I’ve been out of the hospital for 11 days. I have lost 10 pounds.
I’m not trying to lose weight now but I have lost 10 pounds pretty quickly.
As you see, I really need your program.
I can’t thank you enough!
This is a very awesome video.
Great post thank you! Wonder if that trainer you had has watched this and what they think now.
Hey! I really like this video. Thank you for the strategies and the practical advice. I would love a video of your favorite methods, so definitely make that one! I am quite light (151lbs) and short (5’7”) and I find it hard to eat within my calorie restriction in order to take in enough protein and carbs to sustain performance. Any advice on how to structure a diet that minimizes performance loss while instigating meaningful fat loss?
Cheers bro🤙🏾
I like that karma~ish theme, not quite karma but close. You'll become/change/create what value you add, whether it be becoming a monster by gradually doing misdeeds or becoming a good person by consistently choosing the "good" option, even when it's hard
Excellent video
Rush T- Shirt, instant like!
I love your shirt!!
Love this upload! Enjoying where I am in my journey compared to 5 years ago. The saying "Trust the Process" really resonates with this topic for me.
I'm a fat Rush fan. Came for fitness tip, gave thumb up for your t-shirt!!!
For natty people ,this exactly one should proceed . I agree to proceed in phases ..
BRO YOU ARE MY FAVOURITE CZcamsR LOVE HEARING FROM YOU
Thank you! 🙏
Great approach, please do more in depth content on this - will check your app out - if I can sync and support my intermittent fasting strategy with it, I will give it a try.
I intuitively figured out (by many attemps to go down as low as possible :D ) that moving into a maintenance phase between diet phases is beneficial, but I don't know how to execute this maintenance phase besides eating more for a couple of weeks.
Very informative.
Alternate day fasting, with workout on feeding day solves the metabolic problems with dieting
One of my fav channels 👌🙏
Thank you! 🙏
I recently did my first cut (or first diet of any kind) ever, and because I was kind of tentative about it (and probably overestimated my maintenance calories), I only lost 8 pounds in 12 weeks (starting from 167 pounds and about 20% body fat). It actually made a dramatic difference in my appearance, though. I was going to follow Mike Israetel's advice - deficit phase for 6 or 8 up to 12 weeks maximum followed by a maintenance period of equal length - but ended up in a deficit for 12 weeks but maintenance of only 10 weeks (still longer than your standard, which would have been 4-6 weeks at maintenance). Then I started phase 2 of my cut, this time less tentatively with a solid 500 calorie daily deficit, and I've lost 8 more pounds in 6 weeks, bringing me down to 151. If I continue for another 6 weeks (up to Dr. Mike's 12 week max), I could end up at 143! That's insane. I didn't think there was that much of me to lose. But this is an adventure. One thing Dr. Mike recommends is that, when you go back to maintenance, since you really don't know what this is - and it could have gotten lower as you lost weight - you only go up halfway from deficit to estimated maintenance, weigh yourself in the mornings for about a week and see if you're going up, down or sideways. If down, go up another quarter of the way for a week - in other words, feel your way to maintenance rather than just going right to it. I've got six weeks to go. If during that time, I lose all the rest of my weight and actually just disappear, please tell my wife and my girlfriend what happened to me, because they might worry. Or not.
No one read this deep enough😂😂
@@Otisius definitely lamo this guy could have like 2k likes right here right now
😂😂😂
When u try to maintain, go slow adding calories and keep protein high. Your muscles might be waiting for fuel and building blocks and its better to have them fill out than gain fat if you go too high for a bit on calories. Don't freak on water weight gain at first too. Give it 3 weeks each calorie raise to see if your weight holds after you get glycogen and water back in the muscles.
@@Otisius seriously this solid advice from dr mikes side as well. Needed this guidance for maintenance for sure.
This is hugely well presented. Bought the lifetime ganbaru access a few years ago but only got to use it dedicated this year and the results have been amazing (i just finished GB Full Body 2.0). So excited that ive been mapping out which programs to complete over the next year. Coupled with this overview, its now really clear to me how to achieve what I want in terms of nutrition given what Ive decided to train for. This is my accountability post to check in at the end of the year with positive results ❤
Good stuff! See you in a year 🫡
Love content like this great 👍
I subscribed instantly because of your rush T-shirt. Thought I'd let you know
Gotta say man, your hair looks dope
It’s never too early or too late to work on a better you.
What a fantastic video.
I recently tried your quick 2-3 week steep deficit approach from your video a few months back and had incredible results. (Went from 2800 calories to 1700 and lost 4kg)
Doing a couple weeks maintenance then back to a steep cut for a another 2 phases before the end of the year, it’s so much easier than doing a slight deficit for 6 months …
💪👍
Do you lose any muscle by going so hard?
@@cocatezz My understanding (from what I remember of Eugene's video on the matter at least) is that as long as you're eating a sufficient quantity of protein (I think 1.5-2g per kg of bodyweight is what Eug recommended, but don't quote me on that), you'll minimise muscle loss. That's not to say there won't be any muscle loss at all, but it'll be comparable to the loss you'd expect from longer term cutting as well
Cld u link the vid or provide a search term?
@@MrBobogoa I'm a female and maintain at around 2100, so for me this would mean going down to like 1k and I'm just thinking how I could do it hahah, This is so intriguing, though. I'm so interested in your journey. Did you experience strength losses in the period of mega-cutting?
Can I just say...it makes me smile when I see young bucks wear Rush and Van Halen shirts! It gives me hope for humanity!
This is gold thank u
Really good stuff
Thank you! 🙏
I've been watching for a while for the great lifting and life advice but I have to comment for the Rush shirt. Unsure if you could get much cooler at this point
🤘🤘
Here are the key points:
Mistake 1: Crash dieting The youtuber lost 25kg in 20 weeks, which is an unhealthy rate of weight loss. He recommends losing 10% of your body weight per dieting phase.
Mistake 2: Restricting carbs He cut out all carbs and replaced them with almonds and eggs. This made it difficult to train and resulted in muscle loss. He recommends eating carbs to fuel your workouts.
Mistake 3: Not taking diet breaks He didn't take any breaks from dieting, which can lead to stress and burnout. He recommends taking a diet break after each dieting phase.
Not me watching Eugene's videos and hittin Ganbaru while also munching on TJ's cinnamon letter cookies and a pbj sandwich..... :D Guess it's time to get serious before the Year ends even though the occasional crisps are too good to pass up....
Excellent! Well thought-out and articulate as always, but most importantly: practical and actionable.
IMO sleep considerations should be included. Especially for natural lifters, significant sleep reductions have been shown to quite drastically decrease the amount of fat lost and increase the amount of LBM lost during calorie deficits. One study even showed that a mere 90min a day less in bed reduced the total proportion of weight lost as fat, even when sleep was ad-lib'd on the weekends.
Sliiightly nitpicky detail: you don't *need* carbs for muscle preservation, as if you eat enough protein your body will eventually adapt via gluconeogenesis and turn protein into glycogen. Not relevant for most and far from ideal though obviously, and more difficult to do properly in a cutting phase without muscle loss. I think a real keto diet is almost flat-out impossible to supply glycogen. Has some utility for endurance athletes, but not for muscle or strength building.
T-shirt Rocks!
Clicked because the RUSH t-shirt. Stayed for the informative video.