How Many Carbs Less | Getting Shredded
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- čas přidán 15. 02. 2023
- Do you need to drop carbohydrates or fats to lose body fat? Specific nutrition numbers are going to help you guys understand and that's exactly what we are going to explain in this video.
Fat loss, especially fat to lose the lower back, abs, lower abdomen and that stubborn fat we see can require some specific goals for carb and fat intake which I will explain completely here.
Today's question comes from my IG @paulrevelia so send me your questions or leave a comment below.
Losing stubborn lower back fat can be tough but the process can happen done the right way to avoid gaining it back.
The science of fat loss has been studied and after a decade of learning through education, experience I enjoy sharing that knowledge with you.
Have you tried the Free Calculator?
www.prophysique.com/calculator
Paul, calculator is spot on, really good. i know my body and TDEE and bmr and calories to a T and calculator is reflecting this. 1 point for people filling it in: watch out to not be cool and put under intensity that you train very hard as most people simply dont. put it as moderate and it will be more realistic. People overvaluate how much they burn in their session and undervaluate that milkshake they take after in its caloric content. Our mouth is a INFALLABLE caloric scanner so whatever goes in the body knows. make sure to match reality with your mouth scanner instead of guessing
Sure have, great tool. Still cruising guys, about 21% body fat from 390 lbs to 185 following Paul's easy to follow steps. I am not a body builder, I am a small guy with a big heart. I am not young, I am 51 but I have a big heart. I believed that if I listen and follow I would be led to where I needed to go, if your reading this and you are not happy , that you want to try a new life, then you can, you can. Believe in yourself follow the people that know and you will get there I promise
This is a good baseline but it gave me 1600 ish as my TDEE...I have maintained for many years on 2200/2300 ish and cut on 2000 so take it with a grain of salt and listen to your body. I find that the calculators are always crazy low for me personally.
This video filled in so many gaps of my own understanding and I really appreciate your insight and perspective! Thanks, Coach!
FINALLY! Someone really getting real with how to reach my fat loss goal! I am 67, have exercised/lifted off and on since high school in the 70s. I have been a runner off and on since 1970 and finally good old Afib has interrupted my running. Now, I see that I was even doing that WRONG for weight loss! I always thought, well it's OK to eat a trough of food, I will just run xx miles this weekend/tomorrow and it will be fine. Slow steady state cardio walking to lose fat? YES SIR! As runner, I always poo-pooed walking, but now it fits nicely into my retirement! Eating at buffets weekly when I was working didn't help. In 2010 I got to 260lbs at 6 ft 2in and was miserable! I went to work in Italy for 3 years and while there dropped a significant amount of weight, due to lots of walking and better food choices. I now fluctuate between 220 and 235, with too much midsection fat. Have been doing the same ineffective BS for years, doing Keto, Atkins, low carb, low fat, etc. Every time I get either bored or discouraged because I had no realistic goals! I used to say "when I reach xxx weight, I will have succeeded. Well, most of the time, starving myself and losing fat and muscle might get me close to my goal, but I still didn't feel nor look that "healthy". As a result, I would begin overeating AGAIN and you know the rest....I have now set myself a goal to lose body fat until your health calculator has me at 20% body fat, currently about 25%. I may not try to get low enough to see my abs, but since I have never been there, who knows? Thanks for all you do! Ron
Hey Paul , this is the best channel for body fat loss the correct and precise way.
Good work brother .
I agree, on how you explained, the short term to lose fat, the faster gain fat, the slower to lose fat, with current adaptable habits, it will definitely slow down the fat gain. Thank you for the video, I have followed your advice for walk more to lose the remaining belly fat, before this I used to run a lot and jump rope, but I didn't see the changes much. After I walked everyday morning and evening exceeds 10k steps, within a month I can see the changes. Thank you so much.
best best best!Thank you for really helping us!Feels so honest and really want to help people!for sure will buy consultation
This channel is so helpful! It definitely works 100%
I loved this video Paul. I’m 55 and have lost about 80 pounds and am more muscular than ever with daily resistance training, and walking (about 20,000 + paces a day. But I’ve done it over nearly 3 years !
Everything you say makes complete sense, I follow this diet idea by eating at least 180 grams of protein every day, but still have at least 150 to 600 carbs on various days. But I’ve never counted my calories, I know I should and I avoid eating too much a meal , but if I’m out for my one big meal a day, I try to keep that below 1,000 calories as I have 3 or 4 snacks a day as well. Mainly protein, but still calories.
But I will check out your calculator and see what I should be on.
Thanks for all the great free advice. I always hit like and I am subscribed, keep up the great work !! 💪👍
If there's a better video out there on this subject matter, I haven't seen it. Good job!
Great no nonsense advice as always! I would definitely place Paul in the top 5 percentage of reliable fitness youtubers when it comes to my research. 👑
I appreciate that!
I agree fully. Honest and to the point.
You can come back to many of them once a year or so (as I just did with this video) and they’re always good for a reminder even if you mostly know the info.
I'm about 90% sure that I'm dealing with insulin resistance. Wouldn't a diet aimed at fixing that issue be ultra low carb?
Great info🙌🏼 thank you very much
Keep going💪🏽
Best video about diet i have ever seen in my life👌🏻👌🏻👌🏻
This is one thing I slightly disagree with you on, Paul is the good food bad food issue.
For someone really locked in and has done this a long time successfully, it’s probably easier to treat foods as just food.
For new people to fat loss, I think there needs to be an almost complete acknowledgement of bad foods, junk foods in order to not tease oneself with a small amount of tasty junk, palatable food (ie half donut, one slice of pizza). In my humble opinion, those are bad foods for a diet. Especially when the person is not used to dieting, but was used to eating these foods.
Having followed you for years, and have gotten shredded down to single digits now, thanks to yourself, Jeff from Athlean X, Jeff Nippard, John Meadows for training (rest In Peace) I have found a flexible higher carb plan that is sustainable for me year round. 90/10 rule, with Saturday I have the bad foods in one to two meals, and then Sunday back on plan again. And this is highly sustainable because I eat high protein to keep satiation high, with sweet potatoes and oatmeal as my only complex carbs, timed only around my workouts.
But for the average person, especially getting started I think a good food bad food understanding is very necessary so as not to tease oneself with small amounts of these foods which Will psychologically mess them up. I say, a new person should give themselves at least 4 months on low processed food foods to get the weight off, and then maybe incorporate some junk. Just my opinion, and thanks again for all the great content!!
wow thank you so much for answering my questions, the moment i read youtube video title I thut this is what advise i was looking for.. and surprised me this video made on those questions i asked…THANK YOU SO MUCH 🙏
Glad I could help!
Such a great vid..especially the breakdown on macros… this dude is so underrated when it comes to info
Appreciate the support Ramon!
Best education I’ve found on you tube period…
Too kind thank you!
He is very good
This is a great video. Thanks Paul💪🏽
Glad you liked it!
Love your videos! I finally got to my goal weight after the scale just kept going up for 2+ years. And this time, I’m strong too!
congrats Nissa!
@@PaulRevelia thank you!
Thanks Coach Paul great advice again! 🤩👊
Glad you liked it!
Great info; thank you!
Absolutely stellar video. You hit everything a person needs to know all in one video. This could be your pinned Channel Video. Great job.
appreciate the feedback!
Everybody is different. My carbs are at 250 protien 220, fat 80. And it works really well. High carb days I'll get close to 400 depending on how I feel. 3 weeks out from my show. I'm very lean at the moment veins coming out of quads cavs lower abs.
Thanks for these vids! I've been on keto for 3 weeks, but feel like it's too dirty of a keto. I have lost a lot of weight already, but combined with increased exercise and being a mesomorph (naturally muscular for a woman), it is to be expected. I have PCOS and noticed some things that screamed insulin resistance. That's what got me lifting again and going on KETO. As a disclaimer, I have almost never been worried about my weight, I have been concerned about my body's response after drinking and lots of sugars.
You flashing that smile… makes me forget about my workout ❤
More videos like this coach! awesome content and info 👌 👏 👍🏼
More to come!
I am a proponent of whatever works best for you. There's more than one path for success. Currently, I've gotten into fasting 36 hours once or twice a week and I love that for now because I see results. Like most people, I've done my own trial and error over the years with varying results. Tracking grams and calories is something I am never going to do, which is why fasting is an easy strategy to practice caloric restriction for me.
Compliance is the science. You found what works for you 👍
Great info brother BTW I have been linking all your videos on my FB Facebook group cheers
Thank you so much anyting I can make for you?
Fantastic video Paul! 🙌👌🏼
Thanks a ton!
Appreciate you coach!
great video noticed my bench has dropped within the last few weeks going try increasing the carbs.
I’m so encouraged again!
I love eating right amount of carbs so much, brings me so much mental happiness. Elevated mood. After discovering you here and seeing how balanced you think in terms of dieting, I feel like I got my life back. I no longer demonize carbs. However, my body holds onto so much water weight and I look fat, even though I’m not, I’m very lean. is there anything that can be done about that? Thank you. ❤
Love your content man 💪🏽 on my second cut right now, current weight is 204, want to get back down to 185 by summer
How it go bro?
Paul spring training is here baby let's goooooo!
I am going to some games for sure!
@@PaulRevelia NICE!!!!
Your making so much sense. It's hard to lose it slowly when you need to lose 70 or more pounds and are just seriously tired of having it on you anymore.
Good news is, you don’t have to lose all of it to see changes. Just start, and little by little, you’ll feel better. Once you get there, you’ll start to increase it more.
This was great video, although I've just been diagnosed with type 1 diabetes which makes it tricky.
Thank you so much for the video Paul. This has answered my never ending questions 🥰 so informative
So glad!
Your advice is the best, no one talks about the balance of dieting like you do and the carb dilemma is a topic many fitness channels stay away from. You are looking out for your viewers well being for the long term.
i jsut share my experiences with myself and my clients and feel I have really made some good discoveries!
Good stuff as always
Much appreciated
I was surprised when I worked with one of the best pt & nutritionist, they actually had me eating more! It was the type of carbs such as jasmine rice & red potatoes. It’s about when you eat it. I ate 1/2 c rice before working out and it was used for energy. My metabolism was skyrocketing! Also had a rice cake/pb w protein shake right after. I was lean and so strong! I ate 5 times a day. My workout was bodybuilding based weightlifting. I ate my calories for my weight. - what my workout took out of me. Which makes sense. Not to mention I did fasted cardio. Worked very hard but was shredded! I need to get back to it!
Who cares!! Take a hike Stay Safe
Brilliant I have been low carb for way to long, my sleep has gone to crap.
that is one issue for sure!
A good tool to have is a glucose monitor. Check your levels 2 hours after a meal or whatever you eat. Even if you are not a diabetic.
Your videos are gold ❤❤❤😊
Very good video respect Paul
Appreciated
I'm nearly 3 weeks in to P90X and carb cycling, and I've lost 1.5lbs. I'm frustrated at this, as I've worked out 17 out of 18 days, and am eating 200g of protein, 200g of carbs, and 60g of fat, which is an approximately 38/38/24% split, for approximately 2150 calories per day. I'm weighing and measuring everything. My diet has been 90-95% on point.
I started at 203.5 and now at 202, by the way.
Dropping only half a pound per week is really rough, and I'm so tempted to drop my carbs to 150g or so. I'll give my current calories and macros until the end of week 8, and re-evaluate.
Maybe you're building muscle and losing fat. What I've currently got into is fasting. Started intermittent but have expanded to a 36 hour fast once or twice a week. I like that because I see quick results which encourages me to continue and maintain my health pursuit goals.
I was just struggling this week after trying, once again, to eat keto/carnivore and absolutely NO energy! I’m a 61 yo woman 5’ 2” shortie trying to stay in shape and need to lose 5 pounds and firm up. I do work out 4 days/week (walking and weight training) at home. This makes so much since and I actually felt so relieved as I listened to this video. Any advice for me? It seems no matter what plan I follow, if I go over 1,100 calories per day I gain. Thank you so much!!!!👍
This sounds as if your metabolism has slowed down. This is a survival mode to use calories more effectively. The solution is paradoxically to eat more (i.e. what you would eat for maintenance) for some days and then reduce again.
@@beautrice1202 thanks for your response. I will try that.
All of this makes so much sense to me, thank you!
Perfect timing! 🤝🏾
Love to hear it!
I agree on the protein as a lot of guys say 2 grams per pound which is a lot. Fat I do not count and carbs under a 100 for me that works as lost 40lbs kept it off 3 years now. Did it for health reasons dropped my Bp 20 points and sugar normal now.
What is your off season weight and how tall are you just curious?
Whats your take on calorie cycling for a recomp ,eg: maintenance calories on weight training day and 500 deficit on cardio days
yeah you can technically eat anything as long as you’re in a caloric deficit, but you want you calories to be clean and DO something positive for your body. Plus bad calories will only tease you to want more.
I was super keen to use your calculator. There are some glitches. It does allow for New Zealand time. And it doesn’t use metric. Please adjust so the rest of the world can use your goodies properly. Thanks so much for what your teaching
Third button says imperial or metric, choose metric. Prophysique.com/calculator
Thanks for the video.
Welcome
Great Video Paul!
Glad you enjoyed it
So I do sit in a desk, get up every now and then to move around and have three breaks, from 7:30 a.m. to 4 p.m. I do go to the gym before this and walk about 3.3 and 3.5 out of 4.0 to 6.0 incline for 60min.
Then I workout after 4 p.m. for about 30 minutes on muscles.
Do I reduce my carbs a bit or do I still keep them at 40-45% protein/25% fat and the rest carbs?
I actually keep my fat intakes within my two meals, and my carbs in between my two meals. depending when i want to have carbs within the time between my two meals.
I’ve been lifting consistently for about 6 years again, but my diet has gotten…undiety 🫤….getting fluffy again…time to refocus…and get shreddy again! When I have moderate carbs and lower fats I do best. Thanks Paul!
yeah make it simple!
Paul, so the idea, when cutting, and to stay looking full while cutting and trying to get really lean say 10% bf, is increase carbs but increase the cardio to compensate for the increase in cals bc of the carbs?
People say walking is best for fat loss.. Sure..... But you have to walk for a long time compared to the time of lifting some wright's. Gaining muscle and burning more calories
This video rocked it out of the ballpark. How can you go wrong? When I cut carbs I feel like "french word."
Thanks
I’m 5’2, 130lb according to most calculators my bmr is only about 1250. I’m pretty sedentary aside from the exercise I now do which is walking on treadmill to burn about 500 calories a day. Will I still lose fat if I’m eating 1500-1700calories a day, or is that too high?
Does everyone’s body work the same? I find that cutting fat brings the best results for me, while going too low on carbs seriously affects my gym performance.
I’m carb cycling during my cut at 200pounds I drop my carbs for 3 days to 50grams 3 days 100grams and one day 250grams do you approve or is that sound pretty decent this is my first cut so I’d appreciate your take thanks for the time you put in this video sir 🫡
So just to make sure I understood. If inow weigh around 174 and my body weight goal is 150 i should consume from day 1, anywhere from 150-170g of protein, 25% of fat from the TOTAL CALORIES and the rest just fill in with carbs from the initial 174?
And as I continue with my fat loss and muscle building journey will I continue with my initial 150-170g of daily protein and just adjust the other 2 based on my new weight?? Cause if im losing about a lb of fat every week (assuming im in a daily 500 caloric deficit ), does that mean that every week i will need to readjust those numbers or how often do you readjust those numbers?? Biweekly, monthly or whats a good rule of thumb for readjusting?
Thanks and ihope to hear back from you through here or on a new upcoming video.
I've always thought that just doing my resistance work was enough to lose the fat - I figure I'm doing what they say, build muscle for better metabolism. I definitely need to add walking to my morning routine, and probably add carbs and get off the extreme carnivore train.
If you set your goal weight when cutting, let's say for ex. 180lbs and want to cut down to 160lbs, does that mean set protein intake to 160g/day? What happens to carbs? Do you increase carbs since you decreased protein?
Can you give an idea of what ’carbs’ you eat commonly…would appreciate it. I am animal based diet..lost 76lbs and now at my goal weight and health issues are gone. I can’t work out due to a fused vertebrae..but I can walk. (Male 52yrs old)… thanks. Amazing content
Rice, Potatos, Pasta, Bananas, Apples, Blueberries are the most common ones from my meals and on higher carb days rice cakes, poptarts, and even candy like sour patch kids.
@Paul Revelia Whaaaaat?? Omg..totally expected much healthier choices. hahaha 😆 I can't follow that stuff...slippery slope for me. Might add sweet potatoes and some white basmati rice...but that's great info for people to know. Thanks for all your knowledge.
@@PaulRevelia the oreo poptarts are where it's at - love those pre-workout
It varies from person to person. When I cut carbs it doesn't do much but when I drop my fats I lose weight.
Hi Paul! Any benefit to dropping carbs in the afternoon?? I do welding outside for a living. Usually get at least 10-12,000 steps. Weight train 4 days a week and do walking the other off days for 45 minutes +. I find that I crave carbs when I get home. Didnt know if I should try and cut them out at least last meal of the day or not. Thanks
That’s what I do, est carbs when I prefer them which is around training it later in the day.
How do you adjust for potassium when you go low carb?
I was wondering if I'm recomposing and I'm 115 pounds right know and my calorie intake is 1,673 and lifting weights, can I still get lean or do I still need to have a calorie deficit
If you’re down to 15% body fat and you want to get down under 10% Would 90 days be a good goal to aim for to loose 5 % of your body fat? I’m 61 years old 1.79m of height at 85kgs and 15% body fat. Working on 2000 cals a day 40% protein. 30% 30%:carbs. I’m active work out with resistance 3 times a week and walk every day for 30 mins using a 12 kg weighted vest.
Yeah great goal
Yea working in a restaurant can make it really hard to cut carbs
People on the internet call fat everyone that doesnt look like Cbum on stage
don't i know it lol.
I’m 5 ‘11 and 198 or so pounds around 10 or 11 pounds from my goal at around 8-10 % body fat .
40% protein 35% carbs 25% fats
Around 1800-1900 calories.
Active job around 3-4 days a week
Workout 6 days in some form .
Wot ya reckon brothers and sisters am I on the right path or am I dropping too low calorie wise?
Does your suggestion of 40% to 45% protein include plant protein?
Hi Paul. I hope you will read my comment. I have a question. To get shredded what is the best way. To run in treadmill or to walk in treadmill with incline 11 to 15 and 4.8 speed. Thank you
4.8 is not walking speed lol
Treadmill is just a tool to help create a deficit, both will work. I prefer walking because I do train hard in the gym. don't touch the treadmill, so those setting you listed are not possible for most without holding on. Running at that speed you won't last long so i prefer slower and steadier while I watch TV.
I tried switching my macros to 200 g of carbs per day for 2 weeks I kept my calories exactly the same and kept my protein at 200 g and I gained 6 lb! How is this possible? I also increased my steps by 3,000 per day for 10 days. And worked out 3 days a week as usual. I also noticed my strength did not improve any at all from the carbs and I felt more tired from them.
Hello Paul,
Wanted to check from you .Can we do any kind of test to determine your genetics or any kind of blood work .
I am 37 and my Free testorone is 466 .
Working out since two years following calories deficit diet .But the progress is way too slow .have also added steps 10 k every days still not loosing.can you please help and guide .
Have tried all kind of diets up n down still it is slow
you can work with a dr. who reviews blood work, more hormone clinics are becoming common where they will take a deeper look at hormones. It's not just testosterone that matters. There are many other elements to being fit so you must speak with a qualified professional. Anyone who is not a Dr. does not qualify.
For a sedentary work lifestyle. Would you say 50 g of carbs is OK?
i would say that's very very low. If you are lower than 10x your body weight you may lose gym performance.
One thing that confuses me is that we burn more fat at rest than carbs. So for example I go the gym in the morning and eat whey and a banana then come home and have carbs and protein. My cardio is 15000 steps a day. Wouldn’t it make more sense to me to eat more fat for lunch and dinner as I am using low intensity activities after my morning session and therefore would be preferentially burning fat? Would be great if you could clarify
the body is always burning fat, always, so you don't need to focus on the hour by hour foods and activities just the daily totals of both.
Thanks so much for getting back you are a legend thanks again
Do you have any videos on sugar? Good sugar bad sugar
The videos you put out paul are great mate I'm from UK
appreciated!
I wish I was the 1000th like.....but 999 aint bad.
guys can i lose bodyfat eating 200g of carbs in the form of oatmeal while being very active all day training 6 days a week?
I take maximum 50g of carbs a day while cutting. Isn't 200g considered too much for someone hwo is cutting?
Beast mode!
I am trying, getting fun now!
Carbs fuels my training so fucking well brother! Give me trypophobia gif lol
I am counting my macros and my carbs are the highest but don’t want that many carbs. Needless to say lost only 1 lb in 2 week
Tell me who gives better advice, and presents it in a better way ?
I've always wondered if it's possible to gain fat while eating at a caloric deficit...for example, are there foods that are just so worthless that even if you're at 500 cal below maintenance, would eating those foods still cause fat gain?
it's not possible to store body fat if your body takes in less than it burns in a day.
You can eat donuts and Mcdona'ds and if you are in a deficit you will lose body fat.
@@PaulRevelia Thank you so much for answering, and clearing that up for me! Not that I'm going to go eat donuts at -500 calories/day, but it does help me more clearly understand the issues of total calories in, and also nutrition.
@@akicitaa.8233 I would hope not! Just consider how calorie dense a food is. Sure, you can eat McDonalds and Krispie Kreme and still lose fat, but you'll be pretty hungry, as you'll hit your calorie goal without eating very much food. Plus all of that sodium and sugar will have your blood sugar spiking and crashing, and you won't feel very good. Probably won't sleep very well, which hurts recovery. And while you'll lose fat on a deficit, I'm 100% sure you won't hit your protein goals on donuts and Big Macs.
Is it nearly impossible to get shredded if you eat a couple frozen meals? Yeah, like those processed basic one's at Walmart for $3. I wonder if those cause water weight and retention or if sticking to strictly natural foods would see major composition change
not at all, just track the macro's from them and they can work fine. I can get shredded eating at McDonalds if I wanted to.
@@PaulRevelia may I suggest this as a video series? Super shred me spin off?
💜WOW, GREAT ADVICE!!! Earlier this year I was doing Keto OMAD, like an idiot lol. I jumped on the low carb craze and honestly i got pretty ill...I lost so much weight(including my ass), was experiencing eye flashes, pins & needles in my hands & feet and also my breath was godawful from ketosis. Anyways i ended up gorging on bad food after that and gaining it all back(and more) Fast forward to now im carb cycling with oats and weight lifting and my ass is looking AMAZING and PLUMP, also im just generally happier that i can eat more of what I want. CARBS ARE NOT THE ENEMY!!!💞
Glad your butt looks good, lol. Keep up the good work!
Where’s that summarization guy that posts time zones in the video and saves people’s time? Lol
no idea!
❤👏🏻
i push my fats to around 20gr (with extra intake from omegas to make sure i get essentials) and carbs never get lower then 150 to 200gr per day. most days 400grams of good ol igf insulin MTOR stimulating carbies, yummy
yes I will get down under 50 at times but not much lower. I find better results if I keep calories higher and focus more on low intensity cardio. Thanks for sharing!
@@PaulRevelia yes and i use exo testo so i can lower fats much more and keep higher carbs in
Can someone lose weight in long term on keto?
This guy is the shit I have to hire him soon look at these woman body. I don’t want to do any contest but I do want my body back like these woman
bravo
Thank you!
I just ate 3 pieces of licorice.