Have no doubt you'll hit a million subs, I've gained a ton of knowledge watching your vids. Can't thank you enough for what you do man. May not be in a financial situation to have a coach just yet but trying to spread the quality content as much as I can.
I’ve been dieting like this for around a year and didn’t know I was doing something right. I’m down 80 pounds. I switch to two pounds a week deficit to one pound and then to maintenance. It’s slower but it keeps me from going crazy.
Congratulations on your new place. Also you have a lot of subscribers but are deserving of even more. You are so honest, helpful, kind, encouraging, and I know you will keep growing and growing!
Hi Paul. Solid advice as always. Your information has really helped me lose a healthy amount of weight in the last 3 months without any rebounds. Keep making great videos and good luck for the future!
Congratulations on all your (well-deserved) success, Paul! Thank you for tirelessly making fitness content with integrity. I am constantly learning from you.💪🏻
💯🙌💯Thank you, such a great video jam packed with amazing content. Love this 🥰Congrats on losing 15lbs, and Congrats on the new house. I hope you have a stress free move. It’s been great watching your videos in this space and I’m looking forward to the new background 💯💯can’t wait to see the next video as I always do 😊
The power of walking 😎 Seems like this is in a bunch of videos, but it SHOULD BE! Definitely an simple, easy way to lose weight. Thanks for the video and can’t wait to see the setting of the next one :) Best of luck on the move!
Love this video. I hit 185 down 100lbs as I've said before and I never thought I would so moving forward I'm a bit lost. I've gotten bigger and smaller numerous times but I want to just stay the same. I've been bouncing anywhere from 1900-2200 for a few months. I've decided to go up to 2300 as I've still been losing slightly down to 183. I need to be more consistent about actually eating all my calories.
I’m happy your business is thriving! I took your advice on utilizing two consecutive refeed days (sun, mon). However, by Thursday my body feels like I need a refeed day. Would you recommend having another refeed day or maintain my deficit until sun? P180, F55, C180, 2100 cal, W170lb, (5’-8”), goal: 160lb. Thanks gain for all the info!
Congratulations on the new house. I hope your move goes smoothly. I have watched a few of your refeed videos and this was pertinent to me right now. Have just done a refeed week and feel so much better. I didn't gain any weight even though I went over my estimated maintenance. I couldn't believe it. My body has taken much longer this time to drop weight and have only been losing 0.3 kgs a week. However I am building muscle and looking way more toned. 4 months in and will keep going. This strategy is definitely a great one. 👍
One time I was having difficulty losing weight even though I went to the gym a lot, then I moved to Manhattan and I really enjoyed walking from work to my place, in a couple of months I lost weight without even realizing it. So the walking you mention worked for me.
Unfortunately I‘m a new subscriber but your videos have helped me so much and I can honestly binge them for over an hour learning so much! Congratulations on everything you’ve accomplished. Here’s to 3 more years at your new house 💪🏼. Question for the day, last video you said you can still compete as a top level bodybuilder while including calisthenics and Olympic lifting, any chance you could make a video on that?
I’ve been in my fitness journey for about 4 years. Starting weight was 231 and went down to 178. Now I weigh 205 with more muscle but also add fat. However I want to get my stomach fat to go down. I feel stuck. I don’t track calories or macros. I just do the best I can to eat as clean as possible everyday. I find eating in a calorie deficit is very hard because eating comes easy for most people. Maybe you could help me out you seem very smart and know what you’re talking about every video I see of you. I forgot to mention I now pretty much lift weights. Thanks in advance!!!
did you cheat at all or went straight thru, also how much do you weigh and how much protein did u eat? Im asking the second question because i am cutting but afraid that my excessive protein intake negates my caloric deficit
@@dio4522 I did at least one cheat meal per week or a cheat day on the weekend but used fasting two times per week to compensate. I used a calorie deficit in addition to a lot of stationary bike cardio. 6’ tall from 203 to 173 lb. Tried to aim at 200g protein and never went below 150/day. That is the only macro I counted.
jared matthews will do man, follow me on IG if you want loveaffairwithiron - Im trying to start up a fitness page and i'm young, but looking to have a frank zane physique or similar to that of JCVD's Pain of discipline is easier to bear than that of regret, lets do this!
My parents made me do sport since I was 1 year (swimming) then I never stopped until 33 yrs old. Until 30 yrs I could always eat whatever and be athletic. Now I have to control food but my set point is good
apart from having to eat more calories... does a lot of cardio have any other effects on muscle growth? Asking from a martial artist/fighter point of view who wants to Continually build muscle and strength but is mandatory to do a lot of cardio
Hello im from Perú ouur quarentine started 5 months ago exactly I started then to workout with weights(have dumbells from 10 to 14 kg) and cardio 4 times a week Just 20 min jogging or 10 min jogging and 10 min hiit. Lost 14 kg (started at 85 currently at 71) in these 4 months and gained some muscle. But I still want more visual results. The thing is at the beggining I think my caloric déficit was too big around 800 to 1000 cals im currently eating around 1600 to 1800 cal daily dont know if I should decrease more cals or add more cardio. Btw im only 5.6 height. Any help would be awesome. And keep UP the awesome contento you really helped me a lot.
Hi Paul, I messaged you on Instagram as well. What if our set point is higher than we want it to be? I’m at a ‘healthy’ weight but want to be leaner. Do I have to accept that I never will be? Every time I diet down below where I am now, I get super hungry and end up putting the weight back on. I feel awful right now and not where I want to be but hearing all of these things about set point make me so demotivated and I actually stopped my cut the other day that was going well because I thought it was pointless if I will always return to a ‘set weight’ anyway
i hope u got some time to read the whole comment when do i have to start ? well according to the prophysique calculator i find out that i need 2560 kcal to maintain my physique the question is ? can i go and have 2100 kcal everyday and have 5000kcal on sunday everyweek and still gain some kind of lean mass because im still a new lifter(almost 7 months in the gym) (ps:i do lift 4 days per week(compound exercices) + 10 000 steps everyday + 1 day of crossfit kind of cardio)
Been in a 500 Caloric deficit since April. Still need to lose another 10kg of fat. Do I need any weeks off at maintenance? Still losing about .3-.5 kg per week however was losing .8-.5 kg per week previously. Weighed 110kg then and now at 95kg. Walking lots and resistance training 5 times a week. Over 40. TIA
Can some one help me So ive been in success calorie deficit a year Lost 40kg in the process, fron 124kg to 84kg, my target is around 67 - 70kg, But im kinda stuck in last 2.5 month, my lowest was 82.9 but it bounce back to 83 84kg Im eat around 1500 - 1700 calorie, sometimes 1200 1300 at early week then ramp up in weekend, weekly calorie is about 2000 i think My height is 184cm, my actvity is 1 hour gym and 30 min cardio 30 min walking, rest at sunday, i tried all method diet break, keto etc for 2 week but still not budging, my lift is not progressing, and sometimes i just feel not enough energy Im in the middle of reverse diet right now, 4 weeks now, starting at 1800 now 2200 cal a day, My weight fluctuate at 84 - 85 Is it a right move? I plan to do it 3 4 month, 6 max, before starting caloric deficit again to my target weight
Nice content...I believe Layne Norton this this diet for 2-3 weeks go back to maintainace for 2 weeks I believe...sounds good for people that have been dieting on and off and messing up Everytime u get off...my question though is so let's say round 1 diet at 2000kcals for 2-3 weeks,stop and maintain at 2500kcals for 2 weeks...this is we're my question comes in what about the rest of the other rounds wouldn't ur kcals drop in the dieting phase say 1900kcals and 2400 kcals to maintain and so on keep dropping for the following rounds?or how exactly will it go?
i way like 138 and eat around 200 grams of protein a day while cutting. Will the excessive amount of protein possibly turn into fat and negate a caloric deficit?
Coach paul... Can i keep adding 50 cal per week in reverse diet even if i've hit my maintenance... I mean my weight is stable on the scale for 2 weekq now on a certain caloric intake.... My question is if i add feeew cal every week like 50 myb will i adapt and be able to eat more Without adding fat oooor its all about energy balance and if i want to add i need to move more... And there's no metabolism adaptation to higher caloric intake ?
What I learned about the body since losing weight is your weight loss pause until your body adapt and then you gain weight and when you lose the weight again it goes lower then before
I want to ask you, I have been on diet since feb on and off with breaks in between , I lost from 70 kg to 56 kg, iam female, sedentary , 160 cm, I want to get down to 52 kg, any advice how to get there with no exercise
Hey paul if I just did a standard 500 calorie deficit for like 3-5 weeks just to lose a couple lbs, would I risk slowing my metabolism or is it not long enough to do anything
Down 30lbs in 5 plus months. I didn't start tracking calories and everything til about 3 months ago. Been in a deficit since then but I have my refeeds and Cheat meals every now and then. I've always weight lifted here and there over the years. I'm weight lifting a lot with it and starting to cut up alot the last few months. I'm getting really impatient though this last month or so. I'm starting to have top abs and what not. Just trying to stick with it. I don't have a goal weight since I'm lifting heavy and trying not to lose to much muscle. But I want to be in the 12% body fat range. Doing mostly incline walking for cardio
Would you simply go back to the calories you were cutting at before the diet break? Not losing scale weight, but losing inches. I’m 5’2 , 34 years old. Train 5 times a week. I’m going into week 7 of my cut , I’ve been able to adhere to my plan. But this week I’m feeling extra hungry, thinking of food more, my next meal, performance in the gym sucks. Cranky and irritable I’ve been walking for my cardio, this week I increased frequency -6 times a week/10 incline/45 min. This weekend I upped my calories to 1900. But I feel like crap again today. Wondering if I should just take the break instead of refeed? I plan on ending my cut March 5, but not even at my goal weight. SW-136 GW-125 CW:131 Started my cut at 2,200 calories. Macros Now: 125P 140C 49F Calories: 1,500 Would you recommend to keep going and maybe just continue doing 1 refeed a week or take a 1 week diet break? Thank you Paul
after one week on a diet break and the scale is stable or lower, I will usually have a second week unless the timeline is short, then yes going back to previous plan will ensure progress!
I was doing a 2000 calorie diet for a long time then i bumped it up to 2800 and started walking about 10k steps or more a day and i feel and look way better
I was able to eat whatever i wanted and i would still be at 160, up till i was 25, then i hovered around 170. but then once i went to jail for 6 months, the stress from being in there and eating honey buns i came out at 200lbs, then i met a woman im now with and I just stopped working out and got up to 240, now im 190 and cant get leaner ive been fasting and using keto, but i still have visible fat around my belly. i think my setpoint is 170 175 im thinking.
What if you can't move more ? For me it's been 2 years... I already walk 8km/day, and at a fast pace. I've been obese my whole life (11 to 21YO) and lost 130 pounds, I'm still around 23-24% BF even though I'm 175lbs for 5ft10, I don't understand what's wrong, my weight is low enough right ? Then why is my bodyfat so high still ? Maybe that's my set point... I should not complain but after losing 130 pounds you'd want to be lean enough or at least decent right ? Yet I'm still fat, not gaining muscle. And that's right for a few weeks now I've developed some kind of eating disorder because I'm hungry all the time. Doctors don't know what to think about it... Maybe I should just stop trying to lower my weight ? It feels like giving up, it's been so long... Thanks, great vid !
The leaner i get, the more i crave. I reduce cardio and instead walk because, when blood glucose goes down cortisol gets released, increases myostatin, which breaks muscle for energy. Walking is good because this doesn't happen if someone walk slow(not power walking). A constant stream of low energy. I did extreme cardio and my abs were showing like crazy along with definition on the rest of my body, but chronic cardio with deficit, it will make your mind go crazy from hunger. It's fine to experiment, but when body fat gets low,, fun kind of becomes a rare commodity.
Hard work pays off brother! Congratulations on the new place!
Congratulations on the success, the new home and gym; very well deserved for everything you've done for the fitness community Paul!
Have no doubt you'll hit a million subs, I've gained a ton of knowledge watching your vids. Can't thank you enough for what you do man. May not be in a financial situation to have a coach just yet but trying to spread the quality content as much as I can.
I’ve been dieting like this for around a year and didn’t know I was doing something right. I’m down 80 pounds. I switch to two pounds a week deficit to one pound and then to maintenance. It’s slower but it keeps me from going crazy.
Congratulations on your new place. Also you have a lot of subscribers but are deserving of even more. You are so honest, helpful, kind, encouraging, and I know you will keep growing and growing!
This is one of your best videos!
Thanks Josh!
Hey Paul, thanks for all of the great info these past three years!! I continue to apply and learn so much from your videos! Congrats on the new house!
Paul is on my "like before watching" short list.
Paul, you deserve all the good things that come your way
Hi Paul. Solid advice as always. Your information has really helped me lose a healthy amount of weight in the last 3 months without any rebounds. Keep making great videos and good luck for the future!
Keep putting out more great info and you’ll be at 1 million subs before too long! Always have great information.
That’s be insane
@@PaulRevelia you alreay deserve 1M+
Wow, I've been watching a little over 2 years, guess I'm an OG follower. Congrats!
Thanks to you for your free content.
All the success is beyond well deserved! Looking forward to seeing the new place, and excited to also have you to ours. It's time. 😊
Congratulations on your new home!!! Thank you for all that you & your team have done with the transformation challenge.
Thanks Daisy
Congratulations on all your (well-deserved) success, Paul! Thank you for tirelessly making fitness content with integrity. I am constantly learning from you.💪🏻
Thanks Lisa
Congratulations!!! 🎉 on your new house and gym. We are so proud of you and thank you so much for your knowledge and wisdom.
Appreciated
Was just thinking about this, perfect video
I love your videos because they're so useful for both clients and coaches! Another topic I appreciate you speaking on.
Glad you like them!
Such a great video. Thanks Paul
Glad it was helpful!
Thank you so so much for these helpful videos. Helps a lot.
💯🙌💯Thank you, such a great video jam packed with amazing content. Love this 🥰Congrats on losing 15lbs, and Congrats on the new house. I hope you have a stress free move. It’s been great watching your videos in this space and I’m looking forward to the new background 💯💯can’t wait to see the next video as I always do 😊
“And today might just be the last video I ever d-“ Me: “Noooooooo” “...in this office” me: oh
😂
Same
🤣🤣🤣🤣🤣
Yea! Me too 😂
Hahahah I think my heart skipped a beat
Congrats on the new house!!! Thank you for all the information you’ve been putting out there. Has always helped a lot❤️
Hard to believe you're not over the million mark of subs, your info is the best out there. Thanks for all you put out there at no charge.
Maybe one day!
Thanks so much for this!!!!
Great contents like always. Thanks
Congratulations Paul!!
Thanks
As always really informative, love your channel, thanks😍👍🏻
So nice of you
I sent a similar question to you on Instagram, so this vid perfectly addresses it. Thank you for the valuable sharing!
Awesome! Thank you!
Amazing video coach! Exactly what I needed to hear now.
Glad it was helpful!
What Chris tucker say in Friday and u no this mannnnnnnnn . Love the channel glad to see it’s growing 200k lets gooooooo
haha i can hear his voice!
The power of walking 😎 Seems like this is in a bunch of videos, but it SHOULD BE! Definitely an simple, easy way to lose weight. Thanks for the video and can’t wait to see the setting of the next one :) Best of luck on the move!
Appreciated moves are always stressful
Love this video. I hit 185 down 100lbs as I've said before and I never thought I would so moving forward I'm a bit lost. I've gotten bigger and smaller numerous times but I want to just stay the same. I've been bouncing anywhere from 1900-2200 for a few months. I've decided to go up to 2300 as I've still been losing slightly down to 183. I need to be more consistent about actually eating all my calories.
Congrats on everything!! 🎊🎉
Thanks 🙏
Great video Coach Paul ! Love all the information 🏆
Thanks Autumn
Now you at 300k subscribers. Congrats and great content 😃
Thank you
I’m happy your business is thriving! I took your advice on utilizing two consecutive refeed days (sun, mon). However, by Thursday my body feels like I need a refeed day. Would you recommend having another refeed day or maintain my deficit until sun? P180, F55, C180, 2100 cal, W170lb, (5’-8”), goal: 160lb. Thanks gain for all the info!
What? Moving again? I remember when you moved into that house. Congratulations!! And thank you for sharing your knowledge with the world! 👍💪👏
Yes! Thank you!
Great video Paul
Glad you enjoyed it
Perfect timing. I have been wondering how I go about this.
Thank you.
Welcome
Congratulations on the new house. I hope your move goes smoothly.
I have watched a few of your refeed videos and this was pertinent to me right now. Have just done a refeed week and feel so much better. I didn't gain any weight even though I went over my estimated maintenance. I couldn't believe it. My body has taken much longer this time to drop weight and have only been losing 0.3 kgs a week. However I am building muscle and looking way more toned. 4 months in and will keep going. This strategy is definitely a great one. 👍
Does any move go smooth 😝
@@PaulRevelia true 🤣
One time I was having difficulty losing weight even though I went to the gym a lot, then I moved to Manhattan and I really enjoyed walking from work to my place, in a couple of months I lost weight without even realizing it. So the walking you mention worked for me.
Can’t wait for the next challenge! When will that be?
Moving ! Wow congrats
Very good information
Unfortunately I‘m a new subscriber but your videos have helped me so much and I can honestly binge them for over an hour learning so much! Congratulations on everything you’ve accomplished. Here’s to 3 more years at your new house 💪🏼. Question for the day, last video you said you can still compete as a top level bodybuilder while including calisthenics and Olympic lifting, any chance you could make a video on that?
Thanks not too familiar with calisthenics
Diet breaks with Paul Revelia are MAGICAL 😍
*Best CZcamsr Ever* !!
Thanks 🙏
This is a very important topic ...
Great vid. Love the championship belt in the back
I found it when Toys R Us was going out of business, got it for cheap to sell but never did. I am such a collector of stuff I can never sell it lol.
I’ve been in my fitness journey for about 4 years. Starting weight was 231 and went down to 178. Now I weigh 205 with more muscle but also add fat. However I want to get my stomach fat to go down. I feel stuck. I don’t track calories or macros. I just do the best I can to eat as clean as possible everyday. I find eating in a calorie deficit is very hard because eating comes easy for most people. Maybe you could help me out you seem very smart and know what you’re talking about every video I see of you. I forgot to mention I now pretty much lift weights. Thanks in advance!!!
Just finished a 4 month diet. Lost 30 lb and not much strength. Your info was instrumental.
did you cheat at all or went straight thru, also how much do you weigh and how much protein did u eat?
Im asking the second question because i am cutting but afraid that my excessive protein intake negates my caloric deficit
@@dio4522 I did at least one cheat meal per week or a cheat day on the weekend but used fasting two times per week to compensate. I used a calorie deficit in addition to a lot of stationary bike cardio. 6’ tall from 203 to 173 lb. Tried to aim at 200g protein and never went below 150/day. That is the only macro I counted.
jared matthews cool, thank you!
@@dio4522 share your results later!
jared matthews will do man, follow me on IG if you want loveaffairwithiron - Im trying to start up a fitness page and i'm young, but looking to have a frank zane physique or similar to that of JCVD's
Pain of discipline is easier to bear than that of regret, lets do this!
My parents made me do sport since I was 1 year (swimming) then I never stopped until 33 yrs old. Until 30 yrs I could always eat whatever and be athletic. Now I have to control food but my set point is good
After someone comes out of a diet break would you then bring them down to the deficit they were in before or lower their calories even further?
apart from having to eat more calories... does a lot of cardio have any other effects on muscle growth? Asking from a martial artist/fighter point of view who wants to Continually build muscle and strength but is mandatory to do a lot of cardio
Hello im from Perú ouur quarentine started 5 months ago exactly I started then to workout with weights(have dumbells from 10 to 14 kg) and cardio 4 times a week Just 20 min jogging or 10 min jogging and 10 min hiit. Lost 14 kg (started at 85 currently at 71) in these 4 months and gained some muscle. But I still want more visual results. The thing is at the beggining I think my caloric déficit was too big around 800 to 1000 cals im currently eating around 1600 to 1800 cal daily dont know if I should decrease more cals or add more cardio. Btw im only 5.6 height. Any help would be awesome. And keep UP the awesome contento you really helped me a lot.
Hi Paul, I messaged you on Instagram as well. What if our set point is higher than we want it to be? I’m at a ‘healthy’ weight but want to be leaner. Do I have to accept that I never will be? Every time I diet down below where I am now, I get super hungry and end up putting the weight back on. I feel awful right now and not where I want to be but hearing all of these things about set point make me so demotivated and I actually stopped my cut the other day that was going well because I thought it was pointless if I will always return to a ‘set weight’ anyway
i hope u got some time to read the whole comment
when do i have to start ?
well
according to the prophysique calculator i find out that i need 2560 kcal to maintain my physique
the question is ?
can i go and have 2100 kcal everyday and have 5000kcal on sunday everyweek and still gain some kind of lean mass because im still a new lifter(almost 7 months in the gym)
(ps:i do lift 4 days per week(compound exercices) + 10 000 steps everyday + 1 day of crossfit kind of cardio)
Been in a 500 Caloric deficit since April. Still need to lose another 10kg of fat. Do I need any weeks off at maintenance? Still losing about .3-.5 kg per week however was losing .8-.5 kg per week previously. Weighed 110kg then and now at 95kg. Walking lots and resistance training 5 times a week. Over 40. TIA
Can some one help me
So ive been in success calorie deficit a year Lost 40kg in the process, fron 124kg to 84kg, my target is around 67 - 70kg,
But im kinda stuck in last 2.5 month, my lowest was 82.9 but it bounce back to 83 84kg
Im eat around 1500 - 1700 calorie, sometimes 1200 1300 at early week then ramp up in weekend, weekly calorie is about 2000 i think
My height is 184cm, my actvity is 1 hour gym and 30 min cardio 30 min walking, rest at sunday, i tried all method diet break, keto etc for 2 week but still not budging, my lift is not progressing, and sometimes i just feel not enough energy
Im in the middle of reverse diet right now, 4 weeks now, starting at 1800 now 2200 cal a day,
My weight fluctuate at 84 - 85
Is it a right move? I plan to do it 3 4 month, 6 max, before starting caloric deficit again to my target weight
Nice content...I believe Layne Norton this this diet for 2-3 weeks go back to maintainace for 2 weeks I believe...sounds good for people that have been dieting on and off and messing up Everytime u get off...my question though is so let's say round 1 diet at 2000kcals for 2-3 weeks,stop and maintain at 2500kcals for 2 weeks...this is we're my question comes in what about the rest of the other rounds wouldn't ur kcals drop in the dieting phase say 1900kcals and 2400 kcals to maintain and so on keep dropping for the following rounds?or how exactly will it go?
How do you figure out predicted/current maintenance at the complete cycle point using the matador approach?
i way like 138 and eat around 200 grams of protein a day while cutting. Will the excessive amount of protein possibly turn into fat and negate a caloric deficit?
I've been in a deficit for many months now and I still feel fine. Should I just continue or do I need a break?
Coach paul... Can i keep adding 50 cal per week in reverse diet even if i've hit my maintenance... I mean my weight is stable on the scale for 2 weekq now on a certain caloric intake.... My question is if i add feeew cal every week like 50 myb will i adapt and be able to eat more Without adding fat oooor its all about energy balance and if i want to add i need to move more... And there's no metabolism adaptation to higher caloric intake ?
What I learned about the body since losing weight is your weight loss pause until your body adapt and then you gain weight and when you lose the weight again it goes lower then before
I've been in a defecit for about 9 weeks. Started at 205-210, now im around 178 and 20% ish bf. Shooting for 15% so maybe 10ish more pounds of bf.
I want to ask you, I have been on diet since feb on and off with breaks in between , I lost from 70 kg to 56 kg, iam female, sedentary , 160 cm, I want to get down to 52 kg, any advice how to get there with no exercise
Hey paul if I just did a standard 500 calorie deficit for like 3-5 weeks just to lose a couple lbs, would I risk slowing my metabolism or is it not long enough to do anything
your body is smart, once you start eating more again the metabolism will increase. yes it will slow down but just by a little bit.
Down 30lbs in 5 plus months. I didn't start tracking calories and everything til about 3 months ago. Been in a deficit since then but I have my refeeds and Cheat meals every now and then. I've always weight lifted here and there over the years. I'm weight lifting a lot with it and starting to cut up alot the last few months. I'm getting really impatient though this last month or so. I'm starting to have top abs and what not. Just trying to stick with it. I don't have a goal weight since I'm lifting heavy and trying not to lose to much muscle. But I want to be in the 12% body fat range. Doing mostly incline walking for cardio
Gotta get that refeed in lmao
Forever
thumbnail is everything, that’s me rn loll
Haha
Would you simply go back to the calories you were cutting at before the diet break?
Not losing scale weight, but losing inches. I’m 5’2 , 34 years old.
Train 5 times a week.
I’m going into week 7 of my cut , I’ve been able to adhere to my plan. But this week I’m feeling extra hungry, thinking of food more, my next meal, performance in the gym sucks. Cranky and irritable
I’ve been walking for my cardio, this week I increased frequency -6 times a week/10 incline/45 min.
This weekend I upped my calories to 1900. But I feel like crap again today. Wondering if I should just take the break instead of refeed?
I plan on ending my cut March 5, but not even at my goal weight.
SW-136 GW-125 CW:131
Started my cut at 2,200 calories.
Macros Now: 125P 140C 49F
Calories: 1,500
Would you recommend to keep going and maybe just continue doing 1 refeed a week or take a 1 week diet break? Thank you Paul
after one week on a diet break and the scale is stable or lower, I will usually have a second week unless the timeline is short, then yes going back to previous plan will ensure progress!
I was doing a 2000 calorie diet for a long time then i bumped it up to 2800 and started walking about 10k steps or more a day and i feel and look way better
What do u mean change things in the long term ?
I was able to eat whatever i wanted and i would still be at 160, up till i was 25, then i hovered around 170. but then once i went to jail for 6 months, the stress from being in there and eating honey buns i came out at 200lbs, then i met a woman im now with and I just stopped working out and got up to 240, now im 190 and cant get leaner ive been fasting and using keto, but i still have visible fat around my belly. i think my setpoint is 170 175 im thinking.
So what if I just dont eat and drink warm water for just 2 days and back to normal eating what would happen I have extra fat on my body
Let me know if you need help moving, I live in citrus Park. I could use the exercise lol
All moved!
What if you can't move more ? For me it's been 2 years... I already walk 8km/day, and at a fast pace.
I've been obese my whole life (11 to 21YO) and lost 130 pounds, I'm still around 23-24% BF even though I'm 175lbs for 5ft10, I don't understand what's wrong, my weight is low enough right ? Then why is my bodyfat so high still ? Maybe that's my set point...
I should not complain but after losing 130 pounds you'd want to be lean enough or at least decent right ? Yet I'm still fat, not gaining muscle.
And that's right for a few weeks now I've developed some kind of eating disorder because I'm hungry all the time.
Doctors don't know what to think about it... Maybe I should just stop trying to lower my weight ? It feels like giving up, it's been so long...
Thanks, great vid !
@Universal Law This is genius
I've lost 86 pounds in the last 4 months. I have fat on my lats and obliques. What do you recommend I do to target these trouble areas?
I started at 320 and currently 234 at 5,9
Official answer is at 11:30
Longer than last time!
P.S. That's what she said.
Thank you Michael Scott
I think I’m between 13-15 percent body fat
Can you see your abs ?
The leaner i get, the more i crave. I reduce cardio and instead walk because, when blood glucose goes down cortisol gets released, increases myostatin, which breaks muscle for energy. Walking is good because this doesn't happen if someone walk slow(not power walking). A constant stream of low energy. I did extreme cardio and my abs were showing like crazy along with definition on the rest of my body, but chronic cardio with deficit, it will make your mind go crazy from hunger. It's fine to experiment, but when body fat gets low,, fun kind of becomes a rare commodity.