Creating The Perfect Diet | Lose Fat Build Muscle
Vložit
- čas přidán 5. 08. 2024
- Abs are made in the kitchen, such a common phrase that it is almost considered a fact the the truth behind this is that the manipulation of body fat, muscularity and success comes from our preparation with our diet. With so much confusion around dieting for fat loss, losing love handles, losing the lower back fat, the stubborn belly fat that plagues us we must consider what the best, most scientific approach to dieting is.
How much protein should you eat to lose fat and building muscle? What about protein sources, can you eat vegan, or an you eat too much protein in one meal?
Low fat diets have been all the rage in the past but what does low fat do to us?
Should we avoid carbohydrates, what about sugar. How about the fact that fat burns in a carbohydrate flame!
This is a discussion around what makes the perfect meal to work toward your goals.
Weather your goal is to lose stubborn belly fat, to lose stubborn lower back fat, the becomes the biggest and strongest version of yourself. let's discuss the perfect diet and meal for you to reach and maintain your goals.
Btw i got second place in Mr universe in masters men's physique held in syria for men over 45. All because of your advice here about nutrition and training. Thank you Paul. Also the profile pic, she is my daughter, Sasha, she passed away 9 months ago and she was only 8 years of age. she was my motivation to participate, so i present my medal to her innocent soul.
Bro I am so sorry about your daughter. Truly sorry. Believe me she is proud of you from heaven. Keep it up!
So very sorry for your loss. Congratulations on your success.❤
So sorry to hear about your daughter.
@@MikeAnthony1969 ty for your words. She is my Angel up there in heaven, can't wait to see her.
@@richardgosselin9548 ty for your kind words and i wish for u the best in life.
I’m perimenopausal and gaining weight without even trying, so frustrating. I’ve been searching for the best eating plan to counteract this hormonal change. This is something for me to try and see…. Thank you.
Good evening Paul. I'm a recovering stroke patient from 2021, I just woke up from a 3-month coma and now I'm recovering. From 16 different meds daily in 2014 ,and now 2023, I'm down to 5 meds everyday and I'm healthier, thinner/lighter but I have no other "sickness, I believe my appetite is returning. I don't want to return to being fat, overweight and sickly. Btw my heaviest weight was 230 lbs for a 5'4" man. Presently, I'm down to 140, my ideal weight. I plan to eat nutrient-dense foods, moving forward in life . Your effort in staying fit over 50's, Is truly note worthy. Keep healthy.
best of luck in your recovery!
👏👏👏👏 congrats.
Amazing video! I love how you talk about the social aspect too! It is so easy to forget to enjoy life!
Thanks again Paul!
Paul, I like how u look at the big picture of one's diet. U take the confusion out of it. If I mess up, I mess up, but I get back on track, one step at a time, one day at a time, one month at a time!!! Always a work in progress, and moving forward!!!💞💞🙃💞💞
Great video! Your approach is exactly I am going for. I normally have a healthy meals 80-90% & go to the gym 3times a week. But the rest of time, I am eat in/out with my friends and family without thinking of dieting. My body fat is around 20% and I am 52years old woman, so I am happy with that!❤
Great tips. That social aspect is really important. Many of us use food to cope, to make ourselves feel good and that sometimes can get out of hand. So it's important to socialize and do things that make you happy. So that being fit is an icing on the cake and not a end goal.
Amen!! 🙌🏼 Find what works for YOU and be consistent with it! Thanks Paul, great video 😊
Yes! Thank you!
Paul is solid as usual. Well thought out, evidence based, broad based, yet helpful and insightful. Keep up the good work Paul!
Glad you enjoyed it
Thank you for making this important content. I struggle with eating socially, because I’m ‘afraid’ of being fat or losing my 10% BF physique.
Also being vegan for ethical reasons, I’m glad you did a shout out to us, who still hit our protein, macro and micro nutrient goals!
This approach makes sense because a tailored diet is more sustainable. I tried to be perfect Keto once, and toyed with carnivore, but my body has its own set of rules and needs. Great points here! I made my own plan, stuck to it an lost 35lbs! Now I'm in more of a muscle building phase. Your videos are very helpful.
Amazing Video!!!!! Thank you....I really loved the point about ending up binging because you haven't had it in so long OR know you only have that little window to enjoy it. Its not sustainable
You are a fountain of knowledgePaul.. You give the best advice .. thanks so much! Btw your tdee and macro calculatir is the best i have ever come across !
Thank you Paul. Such a great video I had to watch twice to absorb these gems. It’s clear you’re investing time and resources heavily into video production and it’s appreciated. This was a top notch video and bonus points for incorporating Maslow.
Glad you enjoyed it! My MBA comes in handy sometimes lol
Bravo. Sounds like we can have freedom instead of being a prisoner of our diets. Have always loved weight lifting. 55 now with 35 years of experience in the gym. Shredded has never really been a goal of mine , just strength health and longevity. However with the right food choices i can totally see getting more tone. I don't want my goals to restrict my freedom. Which leads to no goals in my case. Anyways thanks for your time putting that video together. Thats the first one ive watched and subscribed right away!!
Thank you for sharing!
There is no link the bio to the macro calculator
Go to pro physique macro calculator on google
Yep. Paul, please add!!
Thank you, Paul. I think that you can tell from the comments that a lot of people appreciate your advice. And put it to good use.
My pleasure!
Paul, keep it coming. You are in the absolute lead on advice for us normal ppl. Thank you!!!
Thanks, will do!
It would be awesome to see more from your clients success. I’m sure there’s plenty of relatable stories to tell
Thanks Paul!! Excellent video and advice 👌🏻👌🏻 Everyone is different and food can be enjoyed in a calorie deficit. No good and bad foods 🎉❤💪🏻💪🏻
Paul, the words "Thank You" do not seem appropriate to share what I feel about the he informatyou put out about diet, nutrition, and fitness. You are helping so many of us find the right path in life. You are kind, calm, and inspirational in the talks that you give, and the coaching you share. You do not demonize or put down. Instead, you uplift and inspire and inform. God bless you, my friend. Please keep doing what you're doing. And for the bottom of my heart, thank you so much for this video and for all of the videos that you have put out and all of the information you have shared on the internet. You are making a huge difference in people's lives. Please don't ever stop keep being who you are, and nd doing what you do.. I wish you all the best in life in everything that you do!!!!
I really appreciate the depth of your reply!
One of my favourite vids ever! From anyone on this subject. Top job!
Wow huge thanks
I really like your content. I, too, have been studying nutrition and training (for myself) for around 25 years. It's just what interests me. And I have tried so many diets. This was a great video.
Incredible video and a powerful message!! 👊👍💪
Excellent video!! I watch you all the time I’m 53 and lost 40 from misting fasting and eating healthy and now starting to weight train. I’m fighting to get the last belly fat and I just can’t seem to burn it off or get myself under 175lbs.
This mentality also goes the same to fitness training. For some, it could be 5 days a week split; for others, 3 full-body. We are all different. Great words here!
Lesson time: i went on hyper low fat diet for months (15gr of fat a day, insane food control), and yes i am juiced to the ears lmao. still paid the price, body systems stopped working and epic symptoms. lesson: take your fats and understand its importance NOT just for hormones but every single function of the body and the BRAIN!
Hi Paul! Thank you for emphasizing a nutrient dense diet. I think that now (more than when I was in my 20s/30s), I definitely have a "garbage in ~ garbage out" thing going on. But when I eat whole nutrient dense foods I feel great physically/mentally/emotionally/energetically. My go to veggies lately are microgreens because how extremely nutrient dense they are.
Hi Paul. Great video! Thanks for informative videos and for keeping it real. Too many know-it-alls try to feed you shortcuts and claim unrealistic things. There are no shortcuts, but it also does no have to be the self-deprecating journey. Be disciplined but don’t punish yourselves and embrace being different. Good luck to Paul and to everyone else who, like me, is on this journey to reach a better self.
Could someone post a link to the calculator please? Could not find it in the bio or your main page.
You provide us with so much good info, thank you!
Glad it was helpful!
As a vegan looking to lose some body fat & build a little muscle, I appreciate your comments on the vegans you've trained.
Great advice. I never realized how protein deficient I was until I started tracking and using your calorie/macro calculator. I’ve been whole food plant-based for about 7 years and followed Plantiful Kiki’s formula of splitting your plate 50/50 between starchy carbs & leafy greens. Only recently did I realize that i’ve been limiting my ability to build muscle because of protein insufficiency. Now making a concerted, intentional effort to get to 95-100 g a day. Totally different mindset.
I’m also plant based for 20 y and recently started calculating how much protein I consume and realized I ate very little. Are you still plant based and what are you usual foods to achieve that?
I still can’t reach 120 g ( I’m 120 pounds lean/ toned ) I mostly reach 70-80 g
Thank you Paul!😊
Excellent content!
Thank you!
I like your food ideas. I love my carbohydrates. I work out and walk daily.
Brilliant!
Great video, learned a lot from this one.
This is such good advice .. Everybody is different ..I have a similar body type as you .. I ve followed your channel and get alot out of it.. I m gonna go in the next transformation challenge .. your very knowlegible , logical and inspirational . Thk you
Thanks for the feedback
This video was a Masterclass Paul. Thank you!
Glad it was helpful!
Your approach to diet, flexible, and doable, finally, thank u, and Super Thank U!!!💞💞🙃💞💞
You're so welcome!
So so informative!!! Thank you!!! I’ve been a month with coach Phil and things are getting better!
He's awesome!
@@PaulRevelia yes sir I am deeply appreciate it to
hi i don’t see the calculator link 😊
First comment:) great vid as usual
Thank you!
thank you for sharing this. Macros i feel is the biggest hang up and let down for noobs like me so its good to get some guidance on this topic. keep it up
Will do thank you!
Incorporating flexibility definitely is key, trying new food from other cultures from time to time definitely makes life better. However, 80-90% on track with room for friends, socializing and fun makes it a lifestyle 😊🔥💪
Absolutely!!
I'm very glad that you raised the subject of eating and variety of foods. Diets for women are boring and made me hungry. Taking my daughter to nursery and then walking 2 miles because the bus does not turn up. I would be so hungry all the time.
very true!
Where ls the link to the macro calculator ?
I don’t meet to say it but for the algorithm great vid as always loved it 😊
Excellent video Paul!
Thank you for opening a world of freedom and knowledge about diet styles I can eat fruits and vegetables in moderation I was wrong in that I cut all fruit and vegetables and I was miserable and tired and this week I eat Apples and salad my energy is back wow thank you keep informing and enlightening us I'm sure many like me we greatly appreciated.🎉 take care friends.
You are so welcome!
My man has very correct information, listen to him☝️
Now we're talking coach! 💪🏾
Yes we are!
I have always been on the lazy side when it comes to strength training but now that I’m approaching 60 yrs old I have started a routine of going straight to the gym after work even if it is for 30 minutes. So far I’ve always stayed at least an hour. The point is making sure I get into to building at least 3-4 times a week and working hard those hrs.
wow - this strategy sounds like a dream & I'm going to try it. I've been doing 1400 calories with low carbs, alongside 3x wk strength training, yoga on alternating days & daily 60 mins walking ... but still, I've been slugging along plateaued for months. Recently tried fasting & lost several pounds but they all came right back. Sooo frustrating! I'm really hopeful Paul's strategy works better - thanks :)
It's the problem: you have to enjoy your diet and your food when you want to change things on a long term..fasting isn't the secret for example, It just creates a déficit and the pounds come back when you stop it..and if you want to eat carbs, don't eat low carbs. Carbs are good and healthy🙏😘
Thank you for another great video.
You are welcome Aaron!
Love your info about going to events. People need people. Great advice
Another amazing video from Paul. Amazing content.
Glad you enjoyed it
@@PaulRevelia you are the premier CZcamsr for this type of fitness content bar none.
Always grateful for your tips
So nice of you
Sorry forgot to add this to my previous comment:
50 years old
Wt 174-177 is where I live
Ht 5’ 11”
Love cardio and I love the muscular lean look
Thanks
Dawnese
I'm 69 and have been resistance training for 47 years. I'm 5'6" at 145 pounds. I eat 165 grams of protein, about 100 grams of carbs. About 60 grams of fat in 1600 cal. I'm loosing a pound of fat a week. I get my 10k steps in everyday.
Hey Paul, I was playing with your macro calculator and I have a question. When setting protein goal of 1g/lb should I use current weight, lean body weight, or goal body weight? Thanks!
Not obsessed…. Determined. ✅👍
Just subbed u deserve more followers
This is the philosophy I’ve been living by for about 2 years! I would’ve never expected to be in the best shape of my life at 44 years old.
Thank you Paul, for assurance that I’ve chosen the right path ❤
Thanks for sharing!
Really thought out and explained video thank you
Glad it was helpful!
Diet is defintiely Important speaking for myself here. I was getting in the best shape of my life last year I worked out 5 days a week was on the keto diet I loved it but then I started to stress out over personal problems which led to a poor diet drinking and I eventually lost all my gains but for the past month I've been getting back to healthy habits, one thing about me is that I lose weight then I gain it back from my understanding this is called yo yo dieting. All my life I've yoyo dieted really want to change this part of my life and stay at a healthy baseline I'm 30 years old the yoyo diet is something I want to change.
Thank you for sharing!
I totally agree in sustainability and what you can comply with from a eating lifestyle. Right now my Macros.. are 160 P 130 C and 60 F.
Only while I’m leaning out more. I mostly don’t believe in going any more than 5 lbs outside of my desired “lean look”. For me anything over 10lbs is too much.
yeah i am finding my happy place as well!
Hey Paul great video, I'm thinking about having you as my coach but quick question, I'm hearing its not a great idea to mix protein with starches,I like my white rice or sweet potato but would you recommend that I eat my starchy carbs on thier own later in the day i e 3-4 hours before sleep? I also tend to walk after each meal also,your advice would be greatly appreciated
Loved it
Appreciated!
Wonderful video.
Thank you very much!
That cookie I had today that I normally wouldn't eat motivated me to get on the treadmill after work 😂
Can’t find link to calculator 🧐
Loved the part about having yr meal plan but still being able to b social w/friends and family. SOOOO true!
Prophysique.com/calculator
Hi Paul,
I've been trying to lose weight and fat for several months. I'm down 23 pounds, but the fat % is challenging for me. I would love to compete one day when I get more help with my mom's nursing care. Please let me know where I can find that awesome macro calculator 🙏
Thank you for sharing your amazing knowledge on this topic!
Wow….
That shot of you in a lean state is inspiring
I appreciate that!
I am 5’6”. 113 lbs Age:38
The calculator said my TDEE is 2155 if I put “difficult” for exercise and 1955 if I select “moderate.” The first is more accurate. I currently eat 140p 250c and 70f
Awesome knowledge
Thanks
Hi Paul, I just signed for my first 90 day challenge and excited to have joined. I am 5’9 , 190lbs. I used the the online calculator and Marcos are coming in protein 173, fat 55, 188 carbs. 1950 calories a day. I bought a scale a few days not only measure weight , body fat muscle mass ext. Accordingly to this scale. I have excellent muscle mass, muscle rate ext protein mass. But high in visceral and subcutaneous fat. So muscle is excellent there but the body fat is high. My question is do I stick with the Same macros recommended on the calculator for the challenge or do I make adjustment on the macros to accelerate the fat loss. Thanks for all the great info and I happy to be part of the challenge
0:30: 🍽 The video discusses the idea of the perfect diet and its implications.
2:36: 🍎 Proper nutrition is essential for self-actualization and overall well-being.
5:41: 💪 The speaker wants to promote understanding and acceptance of different diets and explains their own focus on muscle hypertrophy.
7:54: 🍽 In the fitness space, people tend to stick with a meal they love for a long time but also value flexibility and social component in their diet.
10:46: 💪 Protein is important for building and maintaining muscle, and most people consume between 50 and 80 grams of protein a day.
13:38: 🥑 The speaker recommends including a source of healthy fats, such as avocado or nuts, in your daily meals.
16:06: 🍰 Flexible dieting allows for inclusion of enjoyable foods while still meeting daily macronutrient goals.
Recap by Tammy AI
Thanks
Great advice------
Thank you!
I find that if i listen to my cravings and understand why i'm craving a thing it helps me stay lean, do you think that your body will tell you what to eat by making you want it? maybe i'm lucky that i don't crave sugar so much, or things that are not so good for you but it has always worked out well for me thanks for all the great advice.
Excellent big picture view
I honestly don't have any problem with eating the same every single day. I just did it for my cutting phase for 5 months. Of course I agree with the point that it has to include meals that you enjoy, otherwise there's no way to achieve results.
We’ll said sir!
Best diet: 6 eggs for.breakfast, 6 eggs for lunch with handful of macadamia, chicken breast and broccoli for dinner with a handful of macadamia . 1900 calories and healthy with little to no carbs
Love this, only thing I would add is half an avocado
Thanks
Welcome!
Can you do a video at “becoming more efficient” at cardio over the long term and how it may reduce effectiveness at caloric burn as your body adapts?
absolutely!
Paul, how many days do you weight train vs cardio? I know you’re a fan of walking but do you weight trading those days?
I love watching Paul Revelia. WHY? Because his content is top-notch!
I appreciate the support!
I went from 255 to 205 trying to get down to 190 but stuck at 205 to 210. I am 5’7 46 yrs old. Also bike ride 4 times a week and lift weights 3 times a week. Any advice you can give to get down to 185 to 190? Thank you sir
Would like to see what you eat in a week ❤ Will hit 1 million views+
Will do
Hi Paul and i've probably watched 80% of your videos to the end! Well done.... So i'm 5'4 and age 53. In good health with no pains or take any medications. I'm 170 and can do HIIT or other gym exercises with no problem. How many calories should I be at to get down to 155?
We are about the same age height. ( I’m male). I’m about 146 and not showing abs. One way to figure out your macros/calorie intake is to track your food for a week. Weigh yourself every morning before eating and average out a week. If you lose weight, keep going. If not, adjust calories and/or workouts.
For most of the protein sources you didn’t circle, I like tot hint of them as carbs that happen to also have a little “bonus” protein :)
Yeah pasta
Excellent content
Glad you enjoyed it
At 4’11 51 year old female, on a fitness journey for last 3 years, still going. I am very consistent with my workouts, need help with my nutrition. According to the calculator I should be at 111 P, 44 F and 105 C going on week 2. Hoping to have some muscle definition by December. 😊
Keep it up
In the Macro Calculator, do I enter my current weight? OR, do I enter my goal weight?
Looking for the link for the calculator??
Will having a high fat diet prevent me from losing weight? Or perhaps be more difficult to lose weight?
I’m gluten and lactose intolerant, I love lifting weights and I’m not overly active but I do lift.
Mostly because I don’t have much energy to move, adding carbs makes my stomach irritated so I’m at a loss.
My diet consists of meat, pea protein powder, eggs, nuts and a bit of berries and asparagus.
Would love to hear your opinion on it.
Thanks.
no not if you are in a deficit.
How can we reach the calculator? I don’t see it on your website
Where is the calculator
You don’t digest dairy. I’m now a type 2 diabetic. Which I suppose is akin to your lactose intolerance. I tried a meal at a restaurant recently. Went for the healthy fish option and it was very nice. It arrived on a bed of white rice. Despite the metformin my blood glucose peaked at 10.2 which is much higher than when I maintain on a low carb diet and exercise. I also do IF.
Since start of August I’ve lost 45 pounds through daily walking and low calorie low carb because there is some science to back type 2 remission “if” you lose the weight and avoid spiking insulin so that your metabolism resets the insulin resistance.
What I am interested in now is that, at 57, increasing my lean body mass will help with the T2D as muscle is more insulin sensitive than fat.
Low GI carbs like lentils and so on raise my BG levels but not with the same spike.
Could you do a weight loss, muscle support, lower carb CZcams? I’d be grateful because your content is clearly very well researched.