Get Below 12% Body Fat | High Carb Days Explained
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- čas přidán 28. 04. 2024
- Gettting shredded and looking beach ready in 8 weeks explained. Eat less and move more, but to truly get leaner it's often wise to eat more and move less. High carb days which I call refeed days, are a huge benefit to fat loss.
Stubborn belly fat, so you want to get those lower abs to come in. This comes down to starting a great spot and then losing your body fat the way which allows you to lose it and keep it off.
How do you adjust the plan when you are stalled at 12% body fat. The stall can often be related to your macros and if you don't know the proper ratios try the free calculator.
www.prophysiquemacros.com
Get below 12% body fat, get under 10% body fat, lose those love handles and that stubborn belly fat through the use of proper nutrition tools which I explain in detail.
Awesome!! Where's the link?
8 Week Summer Sculpt is here www.fitprocessing.com/challenge
@@PaulRevelia Can't wait Thank you!
@@PaulReveliais this for the one that starts in June
😊😊😊ppppppp😊
Damn Paul u really know what ur talking about. I tried to starve myself to under 15%. Well it wasn’t happening. I added an hour to an hour and a half a day of cardio(in. The form of basketball). I added about 200 calories to my diet bcuz I just needed it. And now I’m losing fat again. Thanks
I try to like every video I catch. This is my favorite realistic channel on CZcams. I really wish I had access to this out of high school and into college. You tube is a cesspool but when you sift you can get good info. Thanks
I’d rather eat less carbs than less fat. Fat is so much more satiating during a cut and I feel better mentally and metabolically. I keep my fat between 90-115g and adjust carbs accordingly with Paul’s prescribed carb refeeds and I’m down 20 lb in 3 mo still gaining strength and no energy loss. You’re the man Paul thanks for the education as always!
Definitely agree, fat from beef is my favorite 🥩😊💪 I'd have that instead of rice, pasta or bread any day 😁🍞
I’ve followed for several years now. I go from times from really fit to meh fit. Down 10pounds in 20 days of April. Shooting for 10 more at end of May. This channel helps.
happy to hear it!
Keep it up 🔥 Also a journey bulking up from 11% to 20% bf, now time shred down 10 lbs coming weeks 💪
Following the page as usual…away oversees again June 6th for 3 months. Powerwalking every day but sadly no gym
Nutrition mostly a whole variety of vegetables with grilled chicken twice a week
Will try home exercise this time also
Great channel
Hey, Paul. I've been doing your 90 day challenge and it has been phenomenal! Big improvements. I think I'll jump into the summer shred to finish up my goals. Thanks for all that you do.
Awesome I’m excited to see
The man you mentioned is almost a carbon copy of me. I’m 5’ 10” and weigh 153 lbs. I can’t get below 11%. Your refeed suggestion was eye opening. I have found that after about a week of my carbs being at 165 grams, my energy in the gym is low.
Thanks again!
Definitely! The Facebook support group is amazing... The deadline is KEY! I'm not where I wanted to be with 13 days left, however, I've never been this cut while still maintaining my muscles! Thanks again Paul and your amazing team of coaches 💪😎
BTW I check your shoulders and face to see your progress as well 🤣
Some of the transformations are incredible so far 👍
Totally agree!
This method is perfectly explained here!
Glad you enjoyed it!
Great video!
Glad you enjoyed it
I’ve definitely noticed when I place a refeed on both of my leg days the results are phenomenal. Plus twice a week I can look forward to mentally now
awesome work!
Thanks for the great content very insightful and helpful
Glad it was helpful!
@PaulRevelia yea I found your channel a few months back and it helped me get lean these last few months, I subbed and look forward to when you drop videos, keep up the great work
While most are focusing on cutting, I'm just finishing my minicut at 13% bodyfat or so because although I have a decent body, my arms mostly and shoulders and some chest need more muscle, so that's why I will continue bulking, but now I will do it either matador diet style or carb-calorie cycling, so with that approach I might gain less muscle, but at the same time I might gain less fat too, so when I'm about cutting, It will be less months. Thanks for the video.
Muscle is very resillient true! I use to swim A LOT and so I have more upper body strength than lower. When dieting I still have keep my swimmer upper body and do not loose that muscle.
Thanks for sharing!!
Awesome info thanks 🇺🇸 🇳🇿 (PS - love the quote ‘rookie numbers’)
gotta pump those up!
The goat!!
Too kind
Down 18 lbs in 5 weeks, no drop in strength or energy! Aiming to be at 210 (started at 247) by the end of May
For me there is an optimal balance of activity vs. calorie deficit, about 1100 kcal in, and 800-900 kcal out through low-intensity cardio. Above 1300 kcal of food, I can't keep up with the cardio and my progress stalls. Below 900 kcal of food, I can't sustain ANY cardio and my progress stalls. But between 1100 and 1200 kcal I can manage about 1.5%/week loss rate. I'm tempted to refeed right now, but I seem to be making good progress through plain-old starvation and exhaustion. The hunger cues are getting fierce though. I keep returning to the mirror to remind myself why I'm doing this.
love the youtube channel ! i started my fat loss journey at 268lbs, currently at 253lbs. It just took me one month to get these results, but hoping to average 8-10lbs of fat loss a month for the next 8-9 months. I find when I;m dialed in with cardio and nutrition the fat just falls off. I'm aiming to get into the gym when I hit 230lbs. Any advice when I hit a plateau ? I'm male and 5'9 - thank you !
A little progress each day adds up to big results.
I just can’t seem to get over a hump. I’m looking “alright”. I get compliments, but I know I can be better. 60 days, let’s go!
I’m signed up and paid in full! When should I expect to receive the workout plans, meal plans, coaching options, etc? Can’t wait to get started! 😊
Thank you!
All those details are listed on the website. I don’t wanna miss quote it, but you’ll have it in plenty of time.
I want to do the same. Including the coacher option, how much is it? Thanks!
Hi Paul, I'm currently transitioning between homes. So I can'treally do resistance training at a gym because I don't know how long I'm going to stay where I am before I move again.
I'm currently able to do 60 minutes of LISS cardio 5 days per week outside (Yeah). What advice do you have for keeping up with good resistance training without a gym?
I tend to do all my working out at once. Would there be any benefit breaking it up maybe do cardio in the morning and then lift at night?
Nett or Gross Calories?
As an example? When you say you are on 1500 calories a day is this what you eat then you do the cardio so your nett calories are lower? Or are you saying after you take off the cardio calories you burn, your nett calories are 1500? As someone who lifts and runs this is where I am unclear, I can burn 600 calories running but then tend to eat most of it back to get back to my nett target of 1800cals a day.
Love the content!
I really want to join! Do the coaches only communicate through social media? I only have YOU TUBE
Do you focus on a certain amount of steps per day minimum including cardio or more so just movement ?
is there any way to look fuller in your normal clothes like you normally do when your lifting but also get that shredded look?
8 Week Summer Sculpt
www.fitprocessing.com/challenge
I love carbs. I was doing a bit of low carbs and even my ankles were shrinking along with everything else 🙄 I don’t like feeling deflated and small
Hi Paul, I'm in a maintenance phase and I make sure to get 8500 steps/day from walking, however, after my workouts, I do 1 hour of cardio with my heart rate @ 130-140bpm (fat burn zone for me) I have 12.5% body fat after just completing an aggressive cut. I went back into maintenance in hopes that I am still able to burn fat while building muscle. Is this possible? Should I get rid of the 1 hour of cardio at the end of my workouts and just stick to doing 8500 steps? Is this cardio actually doing anything or is it just a waste of time? Male, 5ft3, 116lbs, 150g protein, 215g carbs, 60g fat. BMI = 20.5
I want to do the challenge, but I am unable to do the summer challenge because I will be traveling. Are you having another challenge soon after this one?
Is this challenge suitable for women too wanting just to loose 8kg (get to 20%) body fat ?
"those are rookie numbers" 🤣🤣🤣🤣
Which is better? Walk 4 miles in 1 hour 15 minutes (17:30/mile) spending 1 hr 10 min. in HR zone of 80-112, OR, walk/jog 3.5 miles in 45 mins. (13:45/mile) spending 40 mins in HR zone 113-144 for fat loss/sculpting?
I am trying to join the challenge on the website. Isn't it open for registration yet?
Is maintaining around 10% realist for everyone ? At 12 % I start feeling too hungry and low energy.
How are you sir I'm wondering about deficit I'm 174 lbs my height 5 feet 6in I'm trying to loose fat I need help in this area
On low carb days do you increase fat intake?
Question...High carb day ...is increasing the daily calorie intake for that day or do we reduce grams from other macro to balance out and keep the total calorie intake the same?
Your protein and fat doesn’t change. He states it
Is a avacado a day too much fat ?
That's funny, I wanna go to the gym, squat, bench and eat a pizza always!
great plan!
FIRST COMMENT AND FIRST LIKE : 🥇🎖️⭐️💪🏆👍
almost!
I'm assuming high carb days should be done a day before the workout?
if you train early, the day before, if you train late then day off is fine.
@@PaulRevelia
Love it. TY!!
It says re-occurring charges. Is this $50/ month for 2 months. Or until I cancel? And is it 1-1 coaching? I can’t do any group coaching. I need something customized for my stats.
It’s $50 one time fee
@@PaulRevelia thanks for answering the 1st question. Is this a customized meal plan, or something I put together myself based on macros your tdee calculator suggests?
It’s meal plans based on calories
😊😊😊
Steak and eggs!
First to comment !
so close!
Paul carries that 20% bf real well. I'd never come off the bulk
I like competing, so that’s why I got shredded
First one lol
winner!
@@PaulRevelia 😂😂
5’10 160? U ain’t got muscle to lose