Getting Leaner While Eating More Food
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- čas přidán 9. 09. 2018
- www.biolayne.com/blog/appeara...
How to lose body fat, get leaner, reverse diet so you can eat more and weigh less. This is the process for the transformation my client Paul went through. - Sport
Awesome information! Appreciate it. Hey, Paul, is it okay if we approach at the Powerhouse gym, if we see you? 🙂
For sure
Can’t wait for the seminar!!!! Thanks for always putting valuable information out there 🙌🏻
This is becoming one of my favorite channels.
I lost 15 pounds in the last 5 months dieting, and i've been in a diet break for one week because i just wanted to stop losing weight and dropped another 2 pounds! haha it's amazing how the body behaves!
Sweet
Wow I woner how was your diet like? Did you do the macro thing or just calorie defficit? And also how sid you do the diet break ?
And patience is so important!!!
Yes it is
Totally needed this video, thanks dude
Very informative! Happened to me recently, and I appreciate knowing more about why! Thanks 😊
Awesome video. I have experienced this several times while dropping weight. Every time I did a break from the usual schedule my body responded. A very pleasant experience.
Awesome thanks!
I literally have no clue why you don’t have over 500k subscribers right now!!!!
Slowly I’m getting more which makes me happy
Hi Paul, I’m a HUGE fan of you! Everything you say makes sense to me in even video. I practice holistic nutrition as RHNC myself and I’ve been always learning from your videos to incorporate your advice to my client work. Now, I’m trying to educate myself more about reverse diet and this video brought me to an attention. My understanding is the basic idea of reverse diet is you increase your metabolism set point by slowly eating more and doing less cardio without gaining “weight”. But for his case, he’s actually doing more cardio by cycling - this means that HE IS DOING MORE CARDIO THUS HE IS STILL CREATING A DEFICIT even his calories intake is higher - please correct me if I’m wrong...also, I’d love to learn the difference between lean bulk and reverse diet. Thank you!
Great video!! Love Layne....excited what you share once you return!
Awesome
THANK YOU THANK YOU THANK YOU. Straight to the point, no bs.
Glad you enjoyed it
Bro awsomee vidoess extremely informative and great knowledge sharing thats alot specially as iam 44 and after years of non training and letting mysef go im trying to make that transformation again 🤘🏼🤘🏼thank man
The idea being that if the body think's it's not in starvation mode it'll voluntarily drop fat. This seems to be effective for some people but it can take time. The contrary position - being in caloric deficit. Obviously works to a point. Everyone responds differently to different methodologies - it's all metabolism based.
Yes this particular client became a cyclist and I am sure that played a huge role!
love you videos I learning so much thank you!!
great content Paul, I love your channel man keep it up 💪
Thank you so much!
Coach u r absolutely love
I am starting my reverse diet today starting on 800 calories
Literally been on a cut for 15 weeks started 2nd week of january tracking my macros in a spreadsheet i altered and edited, went from 15st 2lbs to 13st 7.6lbs as the last week 15 average measurement over the week. Increased my squat to 255lbs for 5 reps, deadlift peaked at 315 and then the last week on my final big push i went from 13st 13lbs to 13st 7lbs (lots of walking, literally walked 10-30 mins after every meal and did an extra 1/2 hours a day) and my strength dropped on my bench and deadlift.
So just started a lean bulk, and last week i increased my calories from 2.2k to 3.4k, and up til friday i noticed i wasn't gaining any weight on the scale, water or anything, so friday/saturday/sunday i went abit crazy had 4k friday, 5k saturday and 4.2k sunday, all my weigh ins averaged in at .... 13st 7.6lbs!
Definitely feeling more energy from the extra food, i train 3x a week powerlifting strength training workouts with extra accessories for arms, and 3x a week active recovery work doing yoga and sauna, ive increased my calories now over the past monday/tuesday to 4k calories and the scale is still saying im 13st 6/7lbs on both days respectively, dont know if ill be able to afford to fund the food ill need to actually bulk! haha
Love your content paul plan on starting my own channel soon as im a qualified PT in the UK, aspiring bodybuilder and bookworm on all things health and fitness, followed layne norton for a while and your channel for some time :)
My prep so far has been one big reverse diet with weight loss still, 0.5-1lb a week. Tons of food. Coach wants to get my metabolism good and firey and see my threshold before we need to start to cut them down so we don’t need to get too extreme before a show.
Great video Paul!
Thank you!
I'm actually going through the same thing right now. My cut ended Aug 20th....
I've cut cardio completely out and eating whatever I want.... and still loosing weight.
Great info!!👌
Hi Paul,
You mentioned that you typically increase calories by 40-70 per week during a reverse. How many calories do you typically add per week during an off season/bulk phase? And when do you stop a bulk? Is there a target body fat % that you don’t want to go over for men & women during this time period?
1.2 kg (5 tins) of chickpeas is roughly 1500kcals. Packed full of carbs, protein and fibre. 300g of peanut butter, so not even a 1/3rd the amount, would be around 1900kcal. Understanding the volume of food and caloric density of food is key. It really helps the weight loss be easy without feeling hungry all the time.
Hey Paul, do you think it would be wise to reverse diet during an extended fat loss phase? I'm trying to lose about 75lb. If my calories get too low over this time, would it be wise to do a reverse diet?
Please coach me! I love your videos. I am super into fitness/health and am very passionate about the gym, diet, ect. I feel like I know what I am doing then I watch your videos and realize I have so much more to learn. I need your guidance!!
It’s a constant evolution
How soon after a finishing a weight loss should you start to reverse diet ? One week? Two week? @paul ????
Smashed it Paul ;)
Thanks 🙏
Have a great time at the Olympia! I am really looking forward to the point where I can try the reverse dieting - hopefully I am better at that than I am at dieting.
Thanks Christian
This is a great video, Just last year I was eating about 1500 calories a day trying to lose fat and get lean, But once I got close to my goal I bonged and undone a lot of my hard work. But then I started eating about 2500 in January and doing HIIT classes and Boxing for cardio, I maintained my regular 3 Day a week lifting routine and in 8.5 months I went from 167lbs to a lean 148lbs at 5' 10 I know I could have done that in 3-4 months with moderate deficit, But mentally it would have been harder and not as sustainable in the end. The fastest route is not always the best. As the old saying goes "steady wins the race" and I am still hoping to get leaner.
Thanks for the feed back!
SparkyHippi, did you go up to 2500 all at once? I am 5’10 as well, 175 lbs, lifting four days, cardio of some type 5 days a week, not losing much.
I have been in diet mode for a long time. I would love to eat 2500 calories at 148 lbs! 😍
Yep, it’s true cortisol that happened to me I was exercising hard and I lowered the frequency but still eating on My keto lifestyle and I loose some weight.
Great content! Do you ever have people reverse into a diet break or just increase right up to maintenance without increments?
Yes for sure
How much do you add for the diet break?
Yeah we Pauls kick ass 😁 👍
Yes we do!
I started out in August at 2:26 in now as of right now I am 164 I’m 5foot7 And I think my metabolic rate has adopted coding for so long I’m thinking about dropping my calories even more but I’m not sure if I should increase at this point after seven or eight months of strict cutting
Hi Paul, I suffer with chronic fatigue and fibromyalgia (chronic pain) so struggle to work out regularly with much intensity. I want to get leaner but would need to do it mainly based on diet with maybe one workout a week. Do you think this could feasibly be done? I want to be the best role model for my two young kids and part of that is I don’t want them to see me put on weight and think getting overweight is ok.
Been through a similar problem. Just be in a calorie deficit and eat sufficient amount of protein. Also do a lot of walking
sarthak gg Wrong, be in a slight surplus and eat healthy foods, complex carbs, whole foods, vegetables, and drink a gallon of water each day. That’s not only going to increase your metabolism, but it’s going to give you more energy and help you lose weight if that’s all you’re eating, even when in a surplus.
I do believe I have metabolic damage due to years starving as a musician. So there is a lot of truth to this video. Thanks for the information.
Thanks Geddy.
can u post the macros when he started and the progress
Clear and informative as always! In regards to adding lean muscle, what is the lowest amount of body fat we should be aiming to put on during this period? What is an ideal ratio for muscle/fat being gained on a very slow and conservative bulk? Thanks!
I eat pizzas and pies and still lose weight currently at 171lbs push hard on compound exercises and some light cardio throughout the week and you can pretty much eat what you want
you happy with how you look and perform?
I haven't been seeing results in chest and arms, adjusted frequency and volume. Upped my calories to 4100 and still nothing for almost 2 months. What is left? I've been lifting for almost 2 years and its discouraging. Arms haven't grown in almost 4 months. Any help?
just need more time and consistency, muscle doesn't grow quickly and it almost impossible to measure.
@@PaulRevelia appreciate the reply man, love your videos. Cheers
@@hexotics6640 if you are not gaining a lot of fat, up the calories to 4500, if it doesn't work go for 5000, and if you think about complaining a lot of people would punch you in the face for eating that much and not gaining fat lol, now for real just add calories, it will work eventually.
Train arms 3 times a week and really focus on the mine muscle connection. You’re already eating enough so it seems like you just have to train them more efficiently
Is a diet break and refeed day all week?
A refeed is two days, a diet break is a week. Per his videos.
it's the cycling
I'm a male 5'8 19y/o, I finished my first cut in my life from 165 to 152lbs in 3mos. my question is why are my calories so low I maintain before at 2000kcal and lost weight in the 1600-1700ish range, is it normal as a male? I mean many people will think that my calories are for women
cullanom calories don’t differentiate because of your sex. It has to do with your lean body mass which is why females need less food. They have less muscle. Your calories are actually perfect considering you’re most like around 125 lbs. of lean body mass.
Nice vid
Thanks
Good theory but details are the devil. A lot of people will face the issue of deciding when to break the diet and how much extend to continue the plan or switch from existing plan. How you know we reach a plateau?
Very true and I as a coach have to pay attention to those details.
Literally have the same thing happening to
Me right now . Great video Paul
Well that's awesome!
What is very lean for girls? Because I kinda hit a plateau at 20%
Any S 20% is perfect for fit girls. Lower than that and it can mess with your hormones. Higher than 20% and your body doesn’t look as toned. Keep up the great work and maintain at 20%. Only female competitors get to around 15% and lower
Hero
Hardly but thank you!
The struggle is real, I am 170lbs yet I look like he does at 203lbs
Whats your height?
@@user-xw8sp9vp2d also it depends on his frame
What actually happened is that his stress hormones lowered leading to a loss in water retention
sounds more like a loss of water weight, this is well researched how the body will release water when calories are increased.
Same happen to me also, little more calories and my energy is better and Im losing fat😁
Get leaner while eating more clen.
I’m sure that would help.
This is so encouraging and enlighting! Do.you think 1600 calories is to low if I train 150 min a week, light activity during day, 5ft 3.5", 140lbs, almost 40, LBM is 109 lbs, and 23%bf? #AskingTooMuchHaHa
No not if you are not seeing progress
@@PaulRevelia thank you, Paul!!!😊
Paul What's ur current height n weight ?
6'3, 203lbs
Great!! N ur lowest weight ever?
195 depleted stage condition
Love this info. However, my body seems to adjust to whatever diet I do within about two-three weeks max. I begin to gain weight after that time even if nothing is changed. Currently, doing 1400 cals a day and fasting (except for protein shakes) every 3rd day. 1 cheat MEAL, not cheat day, a week, date night with the wife. Not a competitor or strength athlete, just a guy that loves lifting and pushing myself. Thoughts?
Yes the cheats are holding you back most likely
Hey Frankie I'm no expert so please take the following with a grain of salt. I would strongly recommend that you adjust what you are eating vs the how much (although I have no idea about your activity/BMR etc). 1400 cals sounds like it's too low if you are eating carbs. I'd recommend testing out keeping carbs to
Pulse thanks for the suggestion
Your not fasting if your are still drinking shakes 🤣
if you're an average size male (or anywhere close) and gaining weight on 1400 calories a day, then you're simply tracking wrong.
Hello sir, I suffer from uric acid if I increase protein intake. So what to do to lose weight and fat.
Do you exercise?
Yes, sir I do exercise.
2:10 lost 105lbs in 5 months, 6months later i still havent gone back to being a fatty, at 12-13%body fat atm
I followed intermitent fasting and a low carb lifestyle however
Sleep, rest, eat hard, train hard
i cut 1hour cardio sooo far i gained 2kg...do i care noooo.thats the beauty of weight lifting youbdont care...when i was a cardio girl..i cry🤣🤣
im weaker though then i can run 24k now i cant run 6k ajd i just walk to my 8k buuut i can lift more than any man in my gym...
Your muscles most likely just filled out with less cardio. Always go by how your strength is when doing cardio. If you get weaker lessen the cardio or up your calories.
This guy knows his shit.. u need a diet break sometimes...
Umm I need the opposite. Eat less lose weight. Disabled but wanna drop about 80 to 100 lbs. Cause diabetes and cholesterol are a pain in my arse. If I hear one more doctor say come back n do labs in 3 months ill puke on them.
The title should be... How to lose weight eating more and cycling like a maniac.... Then it'd have 0 views
He stopped cycling stayed lean, still eats a lot more and is leaner. Thanks 👍
@@PaulRevelia was joking keep it up
You are making it complicated.
Have him stop cycling and see what happens. He is cycling 5000 miles a day. And burns a million calories.
That's why he lost weight . He could eat anything and lose weight.
He did stop, now it’s season again. It’s his sport.
Broscience
Backed by real world application
Broscience in this case beats textbooks and science. I’ll gladly pick results over science and textbooks any day.