[Part 1] How To Lose Fat Fast Without Losing Muscle (Fat Loss Sweet Spot Series)
Vložit
- čas přidán 27. 07. 2024
- This video is Part 1 of my free mini-course about how to lose fat as fast as possible without losing extra lean mass (muscle).
In this video, Dr. O talks about the importance of preserving muscle on a diet.
Check out my best-selling Intermittent Fasting course:
www.udemy.com/course/intermit...
And my top-rated course on Sleep and Weight loss:
www.udemy.com/course/weight-l...
Fat-Loss Sweet Spot Mini-Course:
Part 1: Introduction
Explains why it is crucial to be smart about weight loss to make sure you aren’t losing muscle:
• [Part 1] How To Lose F...
Part 2: How aggressive can you diet?
Explains why someone that has more body fat can be much more aggressive with their fat-loss program:
• How Fast Can You Lose ...
Part 3: Best rate of weight loss
Explains how to determine how fast you can lose weight without losing muscle:
• What is the Best Rate ...
Part 4: Use it or lose it
Explains how exercise preserves muscle on a diet:
• How Exercise Preserves...
Part 5: The importance of protein
Explains how eating too little protein leads to muscle loss on a diet:
• Protein Helps You Lose...
Part 6: Determining protein intake
Explains how to figure out how much protein you need while on a weight loss diet:
• How Much Protein Shoul...
Part 7: How sleep and stress impact weight loss:
Explains how poor sleep and stress accelerate muscle loss on a diet
• Poor Sleep and Stress ...
Part 8: How to track your progress
Explains how to look for signs that you are losing lean mass/muscle while dieting:
• How To Know If You Are...
Medical and Health Disclaimer:
This Video Presentation is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or symptom. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this informational and educational Video Presentation. Your use and reliance on this Video Presentation is at your sole risk. If you believe you may have a medical emergency, call 911 immediately.
What questions do you have about finding your fat-loss sweet spot? How else can I help you lose fat while preserving lean mass and boosting your metabolic rate? I will continue to work on this series until I have answered all of your questions, so please let me know. Be blessed :).
What is the best approach when you are on Insulin? I have about 90lbs to lose. Thank You
@@ernestfink8316 Hi Ernest. The honest answer is that you need to work with your medical doctor if you are on insulin. The biggest concern with fasting and insulin is that it may work TOO GOOD, and you will need to know how to adjust your medication dosages. If you don't, you could put yourself at risk of hypoglycemia.
Studies show that some people have to start changing their insulin dose within 2 or 3 days.
Here is a good article to read on the subject:
www.niddk.nih.gov/health-information/professionals/diabetes-discoveries-practice/fasting-safely-with-diabetes#:~:text=A%3A%20People%20with%20type%201,much%2C%20they%20can%20develop%20hyperglycemia.
Please be careful. I wish you the best of luck, and I hope you are able to develop a plan that allows you to safely lose weight and get your insulin under control. Keep me posted.
What is not clear to me is on your feeding days after fasting when in weight loss journey and want to preserve muscle are you supposed to eat up to your daily BMR or under?
@@smile4me0622 Most people who use ADF eat their maintenance calories (or slightly above) on their eating days. Cycling calories higher on your eating days will give you a psychological break from dieting, as well as preserving lean mass and BMR. here are 2 videos where I talk about this idea:
czcams.com/video/6BcgfgVQLw4/video.html
czcams.com/video/t8WGN9v34C4/video.html
I hope that this helps :)
@@GrowGrayMatter thank you for your reply, super helpful! Btw I’ve shared your videos with tons of ppl, I love your perspective coming from someone who’s actually lived it, I like that you share the science and studies!! Pls keep sharing and educating us - thank you and congratulations 🥰
I just want to thank you, Dr. O. At 56, I have lost 200lbs+, 175 in the past year, largely through your ADF program.
You saved my life and I can’t thank you enough.
Who else would love hour long videos where he goes in depth into all these amazing points?
I am actually having someone build me a website now. I am hoping to do Zoom sessions or some sort of lecture series there. I try to keep my videos shorter on CZcams and in my courses because most people have short attention spans, but I would love to be able to do a Q and A and just chat about this stuff. I will keep thinking about how to make it work. I had thought that a podcast might be a good way to go as well :)
Me!
@@oliviaaehi-t7219 Thank you for the feedback. I will continue to find ways to help whenever and wherever I can :)
ME ME ME :)
@@JBaker-yu3dr I will do my best to find a way to make that happen.
My journey started in January 1 2023 at 296lbs. Today weigh 198lbs. 6ft 1 and people are telling me not to lose more weight as i still wanna lose 15 more lbs. I added at least 30min a day more exercise/stretching . Funny how i dont get soreness as much anymore. Keep my blood sugar around 85. I hit 47 and feel amazing.
That is AMAZING news Dustin. It always makes my day when I hear about someone conquering their weight issues. Keep up the great work! You should be very proud.
Its great how dr o responds unique to every comment. It’s beautiful the amount of value and time you put in.
Thank you. It does take a lot of time, but it is worth it as long as one more person gets healthy because of it :)
For me there is also a sweet spot of consistency. Sticking with it for longer then a few weeks ! thanks Frank for your kind help and videos
I agree 100% J. That is all that matters in the end. The perfect program for you is the best on that you can actually stick with. Improving your diet and exercise by 10% for the rest of your life will pay off way more than trying to be perfect (and failing over and over). Well said
Happy Very Belated Birthday, Dr O !! Congratulations on your newfound health and success of your story
Thank you so much for the kind words :). I am very proud of myself and happy to see what the future holds. Be blessed
Happy late birthday, thank you for your content, it’s been helping me so much!
I am so happy to hear this. This series that you are watching is my favorite series that I have made. I am hopeful that it helps a lot of people figure out how to lose fat the right way and keep it off for good :). Reach out if you have any questions. I am here to help.
Hey man Im also in my mid 40’s and started my 40 pound weight loss challenge today. Really appreciate all the info you post! 🙏
Thank you for the kind words. I am sorry for the delay. I just found your comment in the "held for review" section. Please reach out if you have any questions. I am here to help
Happy Birthday Dr O!!🎉
Thank you so much. My grandfather passed away at 56, and there is not doubt that I was heading down that path. I know that I have added many extra years with my family. I am very proud of that :)
I wish doctors would talk more about building muscle to deal with blood sugar. I always hear "exercise to maintain healthy blood sugar" which of course is great advice. I have never heard my general practitioner MD tell me to build muscle mass. Thank you!
I completely agree. You could make the argument that your lean mass is the most precious thing that you own. We need to protect it at all costs. Movement is medicine :)
Dr.O, your weight loss is my ideal weight. You are amazing!
Thank you so much for the kind words. I am so happy that my story and my message are helping others reach their goal :)
Hello Dr O!
Im following your program And started slowly and made it to Omad for 10 days with very little results on the scale (i know) and now to mix it up with a 48 hr fast today to see if i can get maybe see some progress and light in the tunnel. Im not on Keto like most, but my appetite is totally gone, and I know im not meeting my calorie deficit or nutritional needs. So thats why I choose to fast for the 48 to maybe set a fire.
Thanks for all you do and you look great!
Thank you for sharing, Tonya. I am sorry that you haven't made much progress on the scale, but tackling your hunger is a big step in the right direction. I usually tell people to eat as much as they need to until they get adapted to the process, so that really is a big win.
I know so many people do well with OMAD, but it just didn't work well for me. I was eating too much it that one meal. I get into a bigger calories deficit when I do ADF and have 3 moderate meals rather than 1 big meal every day.
Please keep me posted, and thanks for the kind words. I feel even better :)
Happy Birthday 🎉I turn 40 later this month! Thanks for fasting I got my life back too!
I am so happy to hear that Kiran. I agree 100%.
I am not sure if you have seen my story, but I was a complete wreck before I started fasting:
czcams.com/video/-Zf6KnetG4M/video.html
Let's keep spreading the word and helping other people achieve the same results :)
Happy birthday Dr O 🎉
Thank you, Luigi. I plan on having a lot more of them now that I have taken control of my health :)
Happy Birthday 🎉 I just turned 45 ten days ago! Thanks got the great content
Happy birthday to you as well. Thank you for the kind words. I am so happy to hear that my message is helping people. This series is going to be really helpful. I am super excited about it :)
Happy Bday !
Thank you so much. It is going to be a great year :). Greetings back to you from South Dakota in the U.S.
Many happy returns!
Thank you so much. My grandfather died at 56, and I assumed I would have a similar fate. But I have no doubt that I have given myself many extra years with my health transformation. I am very proud of the fact that I will get to see my children grow and hold my grandchildren in the future :)
@@GrowGrayMatter amen 🙏
@@beebee4172 Thanks so much for the support. It means the world to me. Be blessed.
Happy birthday Dr 🎁🎉
Thank you so much. I am very proud of the progress that I have made. My birthday was a reminder of how many more of them I will now have after taking back my health. My grandfather died at 56, and I assumed that I would as well. But now I plan on playing with my kids and grandkids for many years to come :)
doing ADF, having problem to set daily calorie intake.
First day = 0 kcal
Second day = 2000+(previous steps of 2 days)/30
so if i walked MON+TUE=21000 steps
then, Wednesday i eat about 2700kcal.
may heart rate tracking is more accurate and reasonable.
Good question. The 2000 calories from this video was just an example.
With ADF, most people at their maintenance calories (or slightly above) on their eating days, so it depends on how many calories you burn in a day.
Here is my video about ADF:
czcams.com/video/OPdKtS5Cqr8/video.html
And here are 2 videos about how to determine your calorie needs:
czcams.com/video/_N8J8yHAcwc/video.html
czcams.com/video/Kv71STGi18U/video.html
It is hard to determine your calorie needs. No doubt. Use these videos to get a reasonable place to start, and then tweak things as you go based on whether or not you are losing weight.
I hope this helps
Happy Bday Doc!
Just a quick question : What protein sources should I use if I am vegetarian?
I am doing 1 meal a day and soon will hop over to ADF.
Hi Aditya. This is a good question. Getting quality protein in the diet is very important. I am currently working with several vegetarians and vegans that are doing very well, but they do have to be conscious of their protein intake. Here are a couple of great sources that I like to share. The first one is about vegetarian keto diets. It has a good list of vegetarian protein sources:
www.dietdoctor.com/low-carb/keto/vegetarian
And these have lists of protein sources for vegetarians and vegans:
www.healthline.com/nutrition/protein-for-vegans-vegetarians
www.healthline.com/nutrition/complete-protein-for-vegans
I hope that this helps. Reach out if you have other questions. I am putting together a list of vegetarian and vegan recipes to share, but I won't have it ready until I have my website built
@@GrowGrayMatter Thank you Doc.. very helpful.
all the best for your website.. cant wait to check it out.
@@adityanath2936 Thank you. I will share it here when it is ready. My goal is to add a blog and share as many resources as I can. It is being built as we speak. I am guessing it will be up and running by the end of the summer. Fingers crossed :)
Happy belated birthday!
Thank you. And now it is Oliver's birthday today :)
First, Happy Birthday! If the goal is to both lose fat and gain muscle, should i only be going to the gym to work out on days when i am eating and can get protein if i am also doing alternate day fasting? Or are alternate day fasting and weight training incompatible?
Great question. Roger. ADF and weight training are not incompatible. If anything, I would say that weight training should be mandatory while doing ADF :).
ADF is a super aggressive way to lose fat. As I will cover in this series, the more aggressive the plan, the more important it is to pull every lever you can to preserve lean mass (or even build more).
Here are a few videos that will explain my stance, but here is the quick version. I recommend doing your heavy training on your eating days because you can create an anabolic environment and get plenty of protein to stimulate muscle protein synthesis. You can still do light exercise (walking, light resistance band work, etc) on your fasting days.
czcams.com/video/6BcgfgVQLw4/video.html
czcams.com/video/GBS3Hf8YjHI/video.html
czcams.com/video/t8WGN9v34C4/video.html
I hope these help. Let me know what you think.
Oh yea. Thanks for the birthday wishes as well. I hope to have many many more now :)
Thank you so much! I have been doing ADF but saw your video yesterday about upping the protein and it was a Godsend. I hadn't been eating well on my eating days but feel great about moving forward, even after just one day of realizing how many calories fewer I ate today with so much protein. Bless you, sir. I will watch those videos tomorrow. Thanks again.
@@stiddymyboy I am so happy to hear that my video helped you get on the right track. The key with ADF is that you shouldn't be on a diet on your eating days. Your eating days are where you recover from yesterday's fast and prepare for tomorrow's fast. That is the secret sauce to the whole plan :)
Reach out if you have any other questions as you go through the videos.
Sir, happy birthday. Thank you for the motivation, just starting week two of intermittent fasting...so far so good.
I am very happy to hear this. I am living proof that you CAN do this :). Thank you for the birthday wishes as well.
I'm happy that you chose a different path. Because of your encouragement I decided to give ADF another try. I also finally put the scale away. I'm happy to say that I'm now on day 21 and have only weighed once on day 1. That was the most challenging part of this process, but now I don't miss hopping on the scale every day and have enjoyed not having a number on the scale mentally affect my entire day. What a relief! Thank you!!
@@cjwat I am so happy to hear that you are doing well. The scale doesn’t lie, but it also doesn’t tell the whole truth. I hope that you keep making progress. Keep me posted :)
@@GrowGrayMatter 🎉 🎂
@@Cotafaye It is going to be a great year indeed :)
Dr O’Niel thank you for informative video.
I’ve started 36 hours fast, the question once I break my fast pts say at 8 am because 36 hours earlier my last meal was at 4 pm, I really don’t want to eat later than that or maybe I should ugh I’m confused. Because I want to work out the morning of eating.
So what do you suggest? Should I eat a small meal, low carb of course at about 8pm even thou I need to make best effort to get more than 7 hours, I’ve just maintained sleeping 7 hours. Thank you.
Can I say I’m doing very best to get rid of 80 lbs I really struggle.😢
Thank you for reaching out. I think the key is to find the schedule that works best for you. The key with 36-hour fasting is that you are going a full day (plus 2 nights of sleep) without eating. It really doesn't matter if it is exactly 36 hours.
I personally wouldn't eat close to bedtime. Sleep is super important, and eating too close to bed can cause sleep issues for a lot of people.
The key is to find the routine that you can stick with long enough to see results. Play with a few different schedules until you find the best fit for you, your life, and your exercise schedule.
You CAN do this!
HAPPY BIRTHDAY 🎉
Thank you so much. It was a great start to a great (I hope) year :)
Happy Birthday 🎉
Thank you so much. So far this has been the best year of my life. And I finally believe that I have many years ahead of me. There was no way that was going to be possible until I transformed my health :)
Congrats! I just started dry fasting and I lost about 8 pounds. Now it’s been creeping back up the last couple days. My fasts are usually around 18 hrs. Im 19M 5’9 235. My question is that it feels so difficult for me to do adf and i can’t seem to push myself to do it. I have tried to do omad in the past and never have seemed to get a hang of it so adf seems even farther. I can do 18:6 because my family never eats breakfast anyways so it’s not too bad. But longer fasts than that I’m home where my family is always eating. My question is how would i get myself to do adf? Because just 18:6 is not cutting it especially at my weight.
Thanks for reaching out. Adapting to ADF is not always easy, so easing in can be the right approach for some people. Have you every heard of Modified ADF where you can still eat up to 500 calories on your "fasting" days? This type of approach works really well for some people, and will allow you to adapt to longer periods without food until you are ready for true ADF.
Here is my video about it. I hope that it helps
czcams.com/video/H11GlsSQ2-I/video.html
Let me know if you have questions. You CAN do this!
@@GrowGrayMatter thanks. Yeah I’ve seen all of your videos lol. Just thinking, wouldnt the restricted minimal amount of calories just make me hungrier? Also, it’s not that hunger is difficult for me to withstand because I’m used to it because I’ve been doing fasts for a long time. It’s just that it’s difficult for me not to eat if there’s food in front of me or my family is eating. It’s not that I’m hungry.
@@Bot28111 ok if I chime in? Dr O is the expert, but you said your not hungry but theres family and food around you is why you eat. How hungry are you really ? How hungry are you for reaching your goal? Ok, done with the lecture...good luck.
@@Bot28111 I see what you mean. Thanks for clarifying.
The modified ADF allows you to eat on your fasting days, so it is definitely less restrictive than true ADF. But if hunger isn't your issue, it may not be the right path for you.
Is this an issue at every meal, or just at dinner? I know that you said it is not an issue at breakfast. When I am fasting I know that it can awkward to sit with my family while they eat, but you can definitely get used to it. I have a glass of tea and we spend time together just like if I were eating.
But if this is only an issue at 1 meal per day, you may actually want to try OMAD so that you can eat that meal and then fast through the other meals. This would allow you to be on a more aggressive program but still get to sit and half one meal with your family.
I hope that this helps.
Are you taking any electrolytes during your fast (not dry fasting) but with water? I find that the LMNT electrolytes can really help push through..as well as supplying your body with potassium and magnesium.
🎉Happy Birthday 🎁 🎂 🥳
Thank you so much, Sarah. I have no doubt that my health transformation will give me many more birthdays with my family. That is what I am most proud of :)
I have done ADF for a month, lost 4kg, which is really disheartening! This is with exercise and I'm really big! So sent bloods to check thyroid health, as I've got some symptoms! Also going to check on my PCOS! In the meantime, I'm changing to 72 hour fast cycling, carnivore!
Taking full advantage of summer here in the UK, I find starting in winter impossible! So cold and dark and miserable!
What do you reckon? 😊
Thanks for reaching out. I am not sure what your starting weight was, or how many calories you are eating on your eating days, but 4 kg of weight loss in a month could be really good depending on those factors. The other major things I would look at are sleep and the amount of physical activity you are getting. Let me know if you have questions about those things and I can send you some video links :).
I love the idea of getting your hormones checked, as well as looking into your PCOS since that is an issue dealing with insulin resistance. You will definitely be fighting an uphill battle if your hormones are working to hold onto fat while you are trying to lose it.
I hope that your diet changes, and doctors visit, get the scale moving the way that you want :).
I agree with feeling good about getting back outside. Winter was brutal here in South Dakota. It has been so nice to spend as much time outside as humanly possible over the past couple of weeks.
Please keep me posted. I am here to help
@@GrowGrayMatter Thank you so much for being so lovely and addressing each point. Will keep you posted for sure. I have lost weight loads of times, water fasting, pharmaceutical 400 cal shakes, juice diet. I can't lose it like a normal person. I usually lose 9 to 11 stone, which is upward of 130 lbs! Each time. I'm exhausted! Age/time is less on my side at each attempt! This kind of fasting I can do as I'll eat in between. Get back on the bandwagon quicker. I got back to 130kg! COVID got me bad! But no excuses. Just need to push on. Thank you so much for sharing. It really does help. I get an idea for a fast and google it and find someone like yourself has already got results! It's a life saver. Literally. I was thinking of surgery before this. I can do this and make it flexible. Just needs the can do attitude and focus it deserves. Thank you again! ☺️☺️🙂
@@beebee4172 Thank you for sharing. It is my pleasure to personally respond to comments because I know that each one comes from a person that wants a better life. I love that I get to play a role in helping people do just that :)
I tried everything myself, and my doctor had already told me to get surgery. I have literally been where you are. Now it is your turn to follow my lead and take back your health. I know that you can do this because I have done it myself. Reach out if you need anything, and I absolutely want to hear progress reports. It makes my day every time I see someone improving their health :)
What are your thoughts on Dr. Sean O’Mara‘s routine of fasting 3 and sometimes 4 days per week every week. He appears to be around 15% body fat. Surely he’s losing some lean muscle tissue but I it doesn’t look like he is.
Hi Keith, I have liked a lot of the work that I have seen from Dr. O'Mara about the importance of decreasing visceral fat. But I do not know what fasting program he follows. Can you share more details with me? Does he do 3-4 days of water fasting per week, or some other sort of program?
He does 3 days of fasting every week and one week of the month he will fast 4 days. He’s not overweight so he’s doing it for the health benefits. Most likely he’s eating well over his caloric needs on his eat days and is probably just maintaining his lean muscle. Don’t see how you can actually build muscle with that much fasting.
@@keith606 I agree with your thoughts here, Keith. There are tons of health benefits from fasting, but maximizing muscle growth is not one of them (if you are already lean). I also bet that he is pulling every other lever that he can to preserve lean mass (calorie cycling, strength training, good sleep, protein when he eats, stress management, etc).
Thanks for sharing. I will look into him a bit more
Happy birthday Sir
Thank you so much. So far this is the best year of my life :).
Can we drink water during adf fasting or any other intermitten fasting?
I recommend staying very hydrated (including electrolytes) when you are fasting. Here is a video I did on the topic:
czcams.com/video/EMZmJbLtdIQ/video.html
I hope that this helps.
Happy belated birthday 🎉
Thank you so much ). I am now confident that I will have many more than I would have if I hadn't transformed my health :)
" Happy Birthday " YOU ARE THE BEST !!!!!
Thank you so much for the kind words. I was really concerned that I only had a few years left. Now I look at every birthday as an opportunity to have the BEST year of my life :)
Happy Birthday Sir. I hope you r in the pink of health. I had asked you some info related to the weight loss using fasting some time ago but unfortunately I could not do fasting for the last some months.
But Now I want to lose the weight. I am in my mid 20s and i weigh 72 to 73 kg. I want to lose aroung 37 to 40 lbs but I am not setting any time limit for me. My aim to it lose it in a year.
I want to do 5:2 version where I will fast 2 non consecutive days a week. I want to do 36 hours fast but obviously will ease my self into it. Starting with 2 24 hour fasts per week.
I am concerned If I would lose weight fast or not because I need to lose 40 lbs . Some people say that Weight loss is slow for those who dont have a lot to lose.
I only want you to motivate me a bit If this 2 36 hours fast plan work for me or not and especially losing the last 10 pounds?
Thank you for the birthday wishes :). I actually really like the idea of 2 36-hour fasts (once you adapt and get used to it) for someone that wants to lose 40 pounds. I think that ADF could be too aggressive for you, so hopefully 2 fasts per week is your sweet spot :).
I would begin by getting used to the longer fasts (as you said). Once you get to the point where you are doing 2 36-hour fasts per week I will be shocked if you aren't losing a good amount of fat. Reach out if your weight loss slows at that point and I can offer some tips.
You CAN do this :)
@@GrowGrayMatter sure sir. I will keep you update this time... Do u have any email so that i take more advices from you ??
And also sir, should I countinue eating my maintenance calories on the rest of the days?
I want to leave my bad habbit of snacking. I only want to eat three meals on my eating days. I will try to minimize processed foods, biscuits also though I dont eat much of it.
Just need your advise on how should I manage my caloric consumption at the same also keep the metabolism fast not slow.
How many days a week I should Do exercise and what kind, cardio, weight train, walk, ... What would you recommend during the initial days??
@@GrowGrayMatter can i contant you on ur instagram ?
@@Liya.098 Here is a link to my Facebook Group. This is a good place to ask questions:
facebook.com/groups/3156862411310735
I check that page a few times a week to answer questions
When i do 2 mad 16:8 i get reactive hypoglycemia 😢. With Omad it's a migraine headache. Im 47, 150 pounds and have been lifting weights consistently for a couple of years now. I have decent muscle mass, but 34.5% body fat. I eat at least 130 grams of protein per day have transitioned to carnivore from low carb, but the fat aint budging. Im clearly becoming insulin resistant too😢.
Hi Nicole. I am sorry to hear that you are struggling. It definitely sounds like you have tried several different strategies. How do you feel if you space your meals out a bit and do 3 meals in an 8-9 hour eating window?
How is your sleep? Do you keep track of a step count, or how physically active would you say you ar on a typical day?
I will help you get on the right path if I can :)
@Dr. Frank O'Neill GrowGrayMatter thank you so much for your reply!! I get between 7,000 and 10,000 steps per day depending on how many units I am working on at the hospital. My sleep isn't very good. I struggle to fall asleep and then it is usually poor quality too. I haven't tried spacing the meals out over 9 hours though.
@@Nicoleb3694 It is my pleasure. The reason I was just thinking that spreading your protein out over 3 meals may help balance your blood sugar. It is definitely worth a try.
I have several videos about sleep, but I will share 2 here with out. The first is the problem video, the second is (hopefully) the solution video:
czcams.com/video/uw_CHTiN1LU/video.html
czcams.com/video/MDdileB0HsU/video.html
I have an entire course on how to get better sleep. I will gladly share it with you as my gift to you. Everyone deserves a good nights rest :)
Happy birthday 🎉
Thank you so much. I feel like I have been given a second chance at life. I want to make every birthday count now :)
Happy birthday
Thank you so much, Dan. I am looking forward to many more now :)
Happy Birthday 🎉🥳 sir
Thank you so much :). I now know that I have many more to look forward too. I couldn't have said that 3 years ago when I was 414 pounds
@@GrowGrayMatter yes sir, great inspiration u r
@@roopad3765 I am so happy to hear that :)
How to preserve lean mass ?
Absolutely. Preserving lean mass is the key to fat loss. There are tons of ways to lose weight, but losing fat while preserving lean mass is much more complicated. This series covers the key ways that allow you to lose fat quickly without losing excess lean mass along the way.
Reach out if you have any specific questions. I am here to help.
@@GrowGrayMatter Thanks for the reply Frank. I am reaching 40 this year and I m 5'10 , 240 pounds. I am active and do atleast 5 days of exercise per week, but still I am obese. I take 2 meals and day. I am fed up with weight. Your videos is motivating me to do fasting.
I can't speak for everyone, but fasting has been the key to my success for sure@@msvineesh. I am now down 200 pounds of fat and there is no going back for me. The list of things in this video series have allowed me to lose a massive amount of fat while also adding 19 pounds of lean mass. You don't have near as much weight to lose as I did, but I hope that you end up in the same place as me :)
Reach out if you have questions. I have a great video coming out in a few minutes about 5:2 fasting. But all of the information also applies to alternate day fasting as well. I think that mixing things up and eating more calories some days than others really does help. I have worked with hundreds of people that did great with one or two meals per day, but then their metabolism adapts to that "new normal" and they get stuck.
🎉🎈🎇
Thank you so much. I hope that there will be many more. My dream is to see my young son grow into an adult, and play with my grandkids someday :)
👍 #374
Thank you for the support :). I hope that this series is helpful. Reach out if you have any questions.
Hey doc im at 340 lbs 47% Bodyfat. Goal is 200-190 lbs. Im starting ADF 3 days per week. How many calories should i eat on days i don't fast 2000 0r 2500. im 5'11
It is hard to know without some more information, but I would say that 2500 calories would be a better target. Your goal is to eat your maintenance calories (TDEE) on your eating days. Here is a site that can give you a better estimate:
legionathletics.com/tools/tdee-calculator/
And here is a video that explains how to use the site:
czcams.com/video/_N8J8yHAcwc/video.html
I hope this helps. Let me know if you have any other questions.
Happy Birthday 🎉
Thank you so much. I have no doubt that I have added many birthdays to my life with my health transformation. I wish you the same :)
Happy belated birthday 🎉
Thanks so much. I plan on making each year the best one ever :)
Happy Birthday 🎉
Thank you so much. I hope to have many more now that I have transformed my health :)