The No BS Guide To Going from 30% To 10% Body Fat (Burn Fat, Get Lean) | Adam Schafer (Mind Pump)
Vložit
- čas přidán 8. 05. 2024
- Adam Schafer is one of the host’s and founders of the highly popular brand and podcast Mind Pump.
Today on the show we get into the ultimate blueprint for going from 30% body fat to 10% body fat. While that low of body fat percentage is not recommended for women, this episode still will provide a ton of value no matter what. We also discuss the three things you must track to lose body fat, why eliminating things from your diet when losing weight can be problematic, how to effectively measure progress without using a scale, why vanity and aesthetics is a massive health trap, the biggest fat loss mistakes people make, why some of the most ripped people are often the most broken, things you should switch up in the gym to maximize gains and more.
⚠ WELLNESS DISCLAIMER ⚠
Please be advised; the topics related to health and mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your health or mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you’ve consumed.
If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately.
If you do not have a health professional who is able to assist you, use these resources to find help:
Emergency Medical Services-911
If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day.
National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or suicidepreventionlifeline.org.
SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and www.samhsa.gov
00:14 🍏 Focus on optimizing health first before diving into weight loss.
02:05 🧠 Track steps, sleep, and nutrition to assess the starting point accurately.
03:57 🏋♂ Start by adding things to the diet before taking away, focusing on hitting protein intake.
05:18 🥦 Add whole, nutrient-dense foods to the diet instead of focusing on calorie restriction.
08:45 🚶 Gradually increase daily steps to improve activity level.
10:52 💪 Increase strength training intensity to burn more calories and build muscle.
14:23 🍽 No need to weigh food, focus on adding whole foods to the diet.
16:09 📷 Use circumference measurements and progress pictures to track changes instead of relying solely on the scale.
19:57 🧠 Focus on more than just reaching 10% body fat; it's essential to understand the long-term benefits beyond aesthetics.
22:56 🏠 Connecting fitness to other aspects of life like relationships and productivity at work can be a powerful motivator.
24:47 💼 A healthier version of yourself improves performance in all areas of life, not just fitness.
27:32 🚀 Focus on long-term passion rather than short-term goals like reaching 10% body fat.
29:21 🌱 True health includes balance and enjoyment, not just physical appearance.
30:17 💔 Pursuing physical perfection can lead to emotional lows and a sense of brokenness.
35:17 ⚖ The mistake many make is pushing too hard, too fast; focus on sustainable changes for long-term success.
39:44 🏋♂ It's better to start with a realistic workout plan and gradually increase intensity rather than overwhelming yourself with too much too soon.
40:41 🍽 Two days of full-body strength training per week combined with good nutrition can significantly reduce body fat percentage, even from 30% to 10%.
41:23 📉 Starting with too much too fast can lead to burnout and plateaus. Gradual adjustments are more sustainable for long-term progress.
41:51 💪 Pushing through plateaus often requires changes in workout routines, including adjusting rest periods and tempos.
43:16 🚹🚺 Men and women tend to hit plateaus differently; women may need encouragement to push harder, while men may need to avoid overtraining.
45:49 ⏱ Adjusting rest periods and exercise tempos can help break through plateaus, regardless of whether you're a beginner or an experienced lifter.
Thank you...❤
took me 8 months to get from 124kg to 96kg. never did bf% as the mirror is my arbiter. patience is key.
O
I started at 124 and I am 109 now. I think it’s been 4-5 months
I try and tell people that are trying to rush is that your patience needs to be just as strong as their motivation. Not easy though!
@@leopoldoruiziii4287❤
This is such a good point you make here!
The question should be "why are you loosing weight", if thats because you want to look healthier: use a mirror
If you want to look hotter: use a mirror
If you want to look skinnier: use.a.freaking.mirror
If you want to win a math competition with your tummy, you can try measuring it.
I'm a PT and these 2 chaps speak the most sense of anyone I've seen on the Internet. Excellent stuff chaps.
Go look up visceral fat causing chronic illness, this guy has some knowledge on body composition but he’s misinformed and wrong about a couple things including vegetables, they should be kept to a minimum or not eaten at all ideally, also eating 4-6 times a day is ridiculous you should be eating Mac of twice a day and when you’re eating correctly you get satiated properly and are not hungry, if you’re hungry you’re lacking nutrition and if you keep eating veggies it’s shuttling that protein quickly out of your system and you don’t absorb it, more meat. More animal fat. Also weight training is a slow and long game when all you need to do it sprint. Sprinting activate your entire body more than weightlifting, you’ll get jacked just doing that. You must improve circulation to allow your body to heal on the proper carnivore diet to allow for optimization. Fat is not all one thing, there’s 3 types of fat and one is beneficial, that’s why body builders still get heart attacks and strokes oh and guess what they eat 6 times a day protein and carbs/veggie, think about it the fiber we cannot digest gets pushed along and intact take plenty protein with it leaving you malnourished wanting more
@@regerbryan I heard that doing too much cardio will burn fat as well as muscle and to keep activities like sprinting at a minimal level. So many people are saying different things. I've finished my first week of body recomp, I'm 6'1 80kg coming off a weight loss from 138kg. Right now I'm eating 2000 calories at 200g of protein doing OMAD. I train 5x a week, calisthenics and weight training with a bit of biking and sprinting. There's too many different opinions and it's stressing me out.
@@nivaneh1010 cut out all other exercise other than sprinting, build up to a 30 second sprint and do that every other day at least, the key is burning visceral fat
@regerbryan Bodybuilders aren't dying because of vegetables. They're dying because they abuse PEDs. Come on dude.
LOVE the guys from Mind Pump. Their podcast and programming has increased the quality of my health and fitness in so many ways. I'm 41 years old and have the muscle definition I should have had in my 20s.
Mindpump is such a spot on name for this channel! Not only do I feel inspired with each episode in regard to my own health journey…but you guys pump me up as a trainer! I literally want to shout and share with every client of my own how much better it is to chase health and wellness over appearance. This episode is full of SO much knowledge and info 💪🏽🙌🏽
There's a reason this MindPump Crew is exponentially successful- they break down the reality of forever fitness as the ultimate goal ❤ They flipped the tired cliche of the scale as measurement on its head! True physical health is your wealth in life and they come alongside you in your journey ♡ Thank you for all of you!!
Interesting you seem to have this idea that the scale is touted as a good measurement but all I've heard is DON'T use the scale as a measurement of progress. It's every video I've watched on health and fitness. I haven't heard anyone say use the scale. Even doctors don't look at the scale measurement when I go in for an appt.
@@Sara-kc6mddid uneven read what she wrote?
Some really good insights here, thanks for doing this! I will definitely be referring to this often
It's good to see Adam outside of mindpump
Best video I have seen on this topic. Many thanks :) 🙏
What an excellent and majorly informative interview! Very succinct and to the point. Well done, thank you!
Adam’s here!!! I’ll watch anything my MindPump guys do! This was great😊
Adam’s my favorite 💪🏻This is my first time seeing him on a podcast. Hope he does more. 🎉
Adam cooked on this episode very good knowledge dropped thanks for having him on your podcast
Awesome breakdown. I encourage everyone reading the comments 1st to make this the Health & Fitness Grail for aesthetic and health success! Thank you for doing this excellent tailored interview. Thank you for the Mind Pump content. Great interview guys!!!💪🔥🔥🔥
Best video about body composition that I have seen in a while
Great video, great interview... learned a lot from this one
This was so good! Thank you!
What a great interview!!! Refreshing from the norm .
This resonated with me sooooo much! So many great takeaways
This is an awesome episode. Major golden gems dropped. Thank you!
Great interview! Thank you
You painted this profession so good. Thankyou.
He's right! When I weighed 265, I forced myself on a chicken/fish/eggs/broccoli diet with lots of weights exercise.
I went from 265 down to 215 in 4 months.
But...I was miserable...I hated the way I did it. Gained it all back.
Losing weight, getting healthy is a lifestyle..not a burden.
I learned better & easier...no rush, no stress, enjoy the journey.
"Diet" is short term with one goal.
"Lifestyle" is the opposite...long term and easy.
Awesome seeing Adam in this podcast!!
This is such good information, not even just about fat loss but healthy mindset too
Great video. Thanks!!!
Hi Adam ! So excited to hear this❤
What an insane wisdom dump in that first 20 minutes! Thank you!
Great episode ❤
Exciting I’ve never seen Adam on another podcast 😊
It’s a great episode! Let us know what ya think!
It touched my heart how nice Adam explains the reality of transformation.
Great analogy on the "process"
*BRILLIANT* strategy. This works!
I really loved this video guys. Thank you so much! I’m a very “all of nothing” type of person. It’s what helped me get me back working out & eating healthy but its not always the healthiest mindset. I’ve been on my fitness journey for a year and a half & im really trying to find balance and give myself grace when I miss a day in the gym or have a bad day of eating on the weekends. This was the depth I really needed today. It’s not the most important thing but I think what’s really helping me personally is that I’m really loving the process & how I’m feeling and not getting too caught up in only the way I look or the validation from others. But the days I notice I’m stronger or my workout gets easier that feels so good!
So much wisdom 👏🏻👏🏻👏🏻
Realistically no one is losing 20% body fat in 30 days. It's just not a common thing. Patience and consistency is key. I started almost exactly 1 year ago, went from 255 to 195, and in that time from 32% to about 14% now, packed on a lot of muscle in this newbie gain period, and I've never felt better. But I've also ate the exact same things for the past 12 months, 6 days a week, I have one cheat day a week where I go as nuts as I want, and by the time that day is over? I'm pumped to get back on the diet like normal until the next Saturday. CONSISTENCY bois, that's the "secret" here. Rushing shit? It won't last.
he specifically says its a 6 month journey around 12:45
I’m
Had you gained no muscle you'd be at 11% now. But since you did you would be lower than 11% so guessing one of your measurements is off.
Great Job! Do you mind sharing what you ate?
@jakehopt Yup. I never really get above 20% and it still takes me from the Tuesday after the Super Bowl til July 4th to get down to 10% no cheats if I want to preserve all the winter lean mass gains.
All that said, strange deceptive clickbait headline. Granted I watched a 2x speed but I never saw either of them actually claim you could do it in 30 days.
If you did 20% BF reduction / recomp in 30 days you're on a serious designer cocktail of GLP-1s and AAS's because no human can do that naturally. It's on the order of 2lbs of fat loss PER DAY with (and here's the kicker) no adverse impact on, and likely increase in, lean mass (which translates to no or very little cardio and even then it would need to be all LSD with heart rate never exceeding 120 ish METs staying round 3 to 3.5 ish).
Not. Gonna. Happen. Naturally. No matter how dialed in you are.
Adam needs to do more interviews! He is a wealth of knowledge! Gracias ! 😊
You're stunning
I’ve never heard this guy before. I need more.
We are all guilty of our own problems thank you brothers respect
Saw Adam and came for the wisdom!
Waouw ! First time that I see a coach being realistic, not extreme and thinking LT (and thus avoiding the extreme known fad diets and methods).
I don’t know this person but if he has a channel I will certainly subscribe. He sees how sport helps us being better physically but also mentally.
And it’s strange to say but he looks like a very nice person who is happy and balanced in his life. He exsudes good vibes ✨✨
Just heard this, but it's what I've been doing the past 2 months. I fast M/W/F, then aim for 220 grams of protein the days I eat, while limiting carbs. With the goal of 220g of protein and my stomach being smaller from fasting, hitting that is a chore, and you won't have any need to eat bullshit. So I don't track calories just protein and kind track carbs. I workout 5 days a week. I've lost 17 lbs, with a noticeable change in the mirror and I'm feeling better everyday.
Dammmm this is a good video. Thank you.
Good advice on the psychology of losing body fat and having a mentally healthy outlook without discontent /dysmorphia
Love Adam and Mindpump Sal Justin and Doug! Great to see Adam (the eldest 😂) doing his own podcast👏
Haha! Adam is the man! Let us know what you think of the episode!
Doug asked the exact questions to get Adam to explain precisely the info we need to learn! Excellent interviewing Doug☆☆☆☆☆
17:45 + yes!!!! The full health circle!! Omg, everyone needs to hear this video. I'm sharing this video with everyone!!!
Can you discuss how to manage skin laxity that might occur from losing this last body fat? Feel like it might be an issue and maybe certain foods or supplements might help? Not sure.
What I find lots can’t give up the time, the taste, and now arguably the cost has gone up more than whole food. Put the work in your food and it will work for you. 😊
Taking proper rest between sets has been a game changer for me. After injuring myself due to fatigue, I rest properly
This was excellent. I am a trainer, pilates instructor,pharmacist, nutrition coach.
WTF❤This man is so real. 😮 lord. You just never know if the guy next to you is enlightened AF. Never doubt your neighbor. Have faith in everyone. I LOVE fitness trainers. By far, they have been the best people in my life. I’ve connected to every one I’ve had like a brother or sister. It’s likely the endorphins, but you gotta admit, they’re cool AF. Thanks bro for being so down to earth and So insightful, as well as generous with your insights.
Adam the King
I was at 88.9 KG at around 38% body fat back in November. Worked on optimising my health, training 6 days a week, change my lifestyle and I am currently at 68.2 KG at 21.9% Body fat. It took me around 6 months of consistency to get here. My aim is to get to 18% body fat from here on.
I track macros granularly and weigh/measure everything whenever I fall off the wagon and put on 5-10 pounds. Within 2-3 months months I'm right back to my ideal weight. No diet, just fit the macros. I always eat mostly clean, whole foods anyway so I don't need to be on a diet to eat healthy. Tracking allows me to recalibrate portion sizes and to reduce the high calorie snacks.
Best part 37:55 As much as I enjoyed this honest convo on fitness there is a huge piece missing for those who are comfortably in shape. I've seen reddit posts about men at 10% body fat and how miserable they are trying to maintain it, and totally get how that negatively effects mental health. BUT Doug and Adam didn't at all cover enough of is what it's like for people who are fit and happy. Aside from just feeling better from working out - a fat person can do that - but once you reach the state where you are fit, flat belly, have a 6 pack - but aren't ripped and veiny. Like, Mark Wahlberg's normal physique versus Brad Pitt in Troy
What do you include in a full body weight training routine?
Saw ADAM and clicked the moused hard AF!
This was extremely helpful. Any differences for women?
As an ex personal trainer, I wish I was able to implement plans as “common sense” as this. Well done.
I had the best results doing OMAD, certainly was not Plant based.
Not doing OMAD atm, as I am in maintenance mode.
When I did OMAD ( just one way of eating - not a diet ) I lost 18 kgs / 39 lbs.
When tracked which was rare - my intake comprised of 60% fat and 20% each from carbs and Protein.
Protein came to about half of what is currently recommend, again not ideal but it worked our for me.
NEAT was / is my go-to way to move and weights and body weight was / is my way to add resistance to the muscular system.
I recently bought the mind pump 40s bundle and as someone used to classes, (but not in a gym setting)I kind of don’t know where to start. Do I hire a trainer? Do I work it out on my own? Etc etc.
If you're new to weight training I'd recommend hiring a trainer so you learn excellent technique from the start. Technique is paramount to progressing and minimizing injury risk
Definitely always feel better on days after a workout 💪🔥😊 Endorphins are real 🎉
This is great. Im 2weeks in on a 4 wk comp..its basically set out like the last 4 weeks of a shred before being stage ready. So weights 5 days a week, cardio and low cal. I thought 4wks is not a big deal...or is it? I was going to get into a lean build after. So dropping most cardio, go out once or twice a wk and cut back weights to...now im thinking 2 full body per wk lol. Thanks 42yrold woman.
43:46 Eat whole foods, strength train 3 days a week, get 7 hours or more of sleep, use progressive overload to break through plateus. And for us Big 3 guys doing 5/5 reps (which is what I do twice a week) pushing to reach 15 reps on big lifts. Rests: 2-3 minutes between sets to get higher gains. Change rest period or tempo to break plateus. I rest 60 seconds between sets rn for bench, deadlift and squat but, I'll try resting for 2 minutes now for better hypertrophy. I haven't heard of four-two-two before.four second negative when lowering the weight, 2 second pauses, 2 second positive raising the weight - has this been proven to increase hypertrophy?
Would really like time stamps and the chapters feature on these videos.
Interested in how Adam would start someone who's been lifting for thirty years, but is struggling with weight issues.
I wish that Adam did more outside pod interviews because Sal tends to repeat the same stories and studies in every interview. 😂
You can tell Adam is just in the moment, and nothing feels stale about what he's sharing. While I like Sal a lot, I actually find Adam to be the best because he keeps it so basic, and he's real/blunt.
This hits the nail dead on for me. I went from 314 pounds down to 184. Then I started putting on muscle and currently weigh 220. But no matter how little I eat and how much I walk or run and fit weights, I just cannot lose anymore fat. I am freaking stuck. I’m 48 years old down to eating 1500 calories lifting and doing cardio 6 days a week. Constantly exhausted and getting so dam depressed
Hormones? Could be that
Feels like your test is low because of that much deficit and exercise, you should do some exams and also try to add a meal or two, and maybe do some carb cycling, that helps a lot... Maybe change your training also, do something like 2 days on, one off, sometimes less is more.
How many days a week are you training? Could be over trained as well. Start listening to the Mindpump podcast. They cover that topic constantly.
You have to gradually increase your calories and decrease the cardio. Focus on protein and resistance training. Throw away the scale for a while and just check your measurements once a month. Your body needs more muscle right now.
Can I ask, is there an upper limit with adding weight to the bar? How do we get that sweet spot of challenging the body while staying injury free (as possible)?
The max weight is what you can lift with proper form. As an added precaution choose a weight that you can at least do 8 reps to minimize stress on joints and tendons
I’m one of those people that are at 25-30% body fat walking around 12,000-13,000 steps a day. I do commercial and off-road equipment maintenance and I am in my feet 90% of the day walking around.
Speaking if bad motivational approaches, i wish you could tell this to the Army. If you are slow at running their strategy run 5 days a week. If you cant do push ups more push ups! 😂 The Army finally started hiring physical trainers that are starting to control the pt. The Army has been exercising for wver and now they’re finally getting close to actually training properly!
Smh they think ppl at 30 % bf don’t workout or eat their protein and veggies. I’m already doing all those things. I workout 6 days a week too strength train 5 days a week. Yes I’ve done 2 of mp programs that were only 3 days a week. So I’ve tried that way of working out too. I’m stuck at what looks like 30% bf. Female here anyways I’m going to just eat even more protein and more healthy and whatever happens happens I’m not going to rush it anymore by restricting a lot of cals.
I don’t want to lose the fat in my glutes/hips but I do want to tone it up as well as lose fat in my arms and thighs. How do I do this while maintaining my glutes
I know now after all these years, my true goal was to lose BF and not necessarily pounds in weight. I thought by losing weight on the scale I was winning. In reality I wasn’t because I still held a lot of BF. I’m currently 220 and hit the weights 3 days a week but my struggle is getting enough protein.
I have heard about this protien intake level; most people's protein intake is 100 g or less, so why doesn't their body weight trend to low level?
Damn that’s em but 226 lbs and 30bf wanna get back down to 200 lbs and be able to stay there not binge back up again
Does this work just as well for women’s body being woman’s body is different from men?
Must be something strange about me then because I've always been an active hiker with a clean diet and have always been overweight. The first time I ever lost weight was on keto. Lately I tried carnivore and lost 20lbs. What I've learned is that when I eat carbs I can't stop.
Believe me I’ve been nurse for 32 years and walked constantly and still struggled with weight my whole adult life
Because you're still obviously not in an energy deficit
It's because you're a nurse
When figuring your protein intake, say for chicken, its like 5.25 grams of protein per ounce. So thats like 36 ounces of chicken ( like 9 breast? Lol) if i want 190 grams of protein. That to be weighed before or after cooking?
Timestamps?
I lost 80lbs instantly on keto then ditched that and hit the weights. The whole process to me was so simple, but now I’m struggling to get stronger is my only issue! That’s why i follow the MP podcast hahaha!
High protein and standard carb intake. That and allowing rest and not overtraining. 10 to 12 sets per muscle a WEEK, that means 2 training sessions of 5-6 sets at full effort will grow mass and strength. More is junk volume and detrimental unless you are on the sauce or actually not training hard enough. Genetics are a thing as well, type 2 vs 1 muscle fibers, limits etc play a big factor.
The primary focus is to change the body composition from more fat and less muscle, to more muscle and less fat. Weight loss is secondary aa the overall focus.
I have body dysmorphia. I just binged 4 days in a row. I feel like I'm not good enough. I hate this. I can't seem to stay on track.
I can relate, I’m sorry :/ .
Are you in therapy ?
I will bet there is some kind of unresolved trauma you have! As a recovered binger with body dysmorphia trauma therapy was the one major factor that helped. Your body is responding and coping in a way that at one point kept you safe or gave you comfort. It should be a holistic approach to getting healthy. Mind, body and spirit!
That's terrible. I'm sorry to hear that. Get better man. I'm rooting for you.
Maybe i misunderstood this, but it would take 6-8 months to recomp from 200lbs 30% bodyfat to 200lbs 10% bodyfat? Thats a gain of 40 lbs of lean body tissue. while also losing the ame amount of fat. Israetel and Nippard both seem to suggest beginners gain about 10-15lbs of tissue in their first year while eating at a surplus.
Im fluxing 220-215.
Just trying to get under 200 right now
30% To 10% in 30days like u thumbnails are crazy 0.9 x 20 = 18 x 7500kcal = 135 000 / 30days = 4 500kcal per day u need to burn in order for it to work in 30days
I didn’t finish the entire video, but he said 6 months. So, the thumbnail is likely weong
311 in july 2023. At 247 this morning. I feel discouraged because of how slow its going.
You're making great progress, keep it up!
3-5lbs of muscle in 30-45 days is realistic?
I’m a 51 year old menopausal, 207 lb woman and I’ve been doing a nutrition program for 2 years that sounds like what you describe in this video. I’ve only lost 4 lbs and the coach tells me that I must be consuming more than I’m reporting. My plan is 1800 cals, 113 G protein, 30 g fiber, 5000-8000 steps daily, 1600 mls water minimum, 7 hr sleep nightly, no alcohol, no sugar. Wtf?
Superwoman! Think about how much muscle base you've developed essentially carrying 70# for miles a day. Maybe more water and veg?
I do think about that, how efficient my body must be to have carried that around all this time. Most days I hit 2000-2200 mls of water, and each meal contains veggies, and I’m quite satiated. I’m literally maintaining this weight…why is fat not falling off me? Add more veggies and water even if not hungry or thirsty?
Are you strength training?
HRT
Get tested for Hypothyroidism.
I have watched thousands of podcasts on weight loss. I had plateaued for a whole year. Then I realized carnivore was holding me back. I was eating too much fat and not walking enough. I do a minimum of 15k steps, some days 20k+. Removed all fat, eat more lean protein. I lost another 10lbs. I still need to lose another 14lbs. How do I get there?
Try intermittent fasting brother
Eat more
💪💪❤️❤️‼️
Im 30 percent over weight, and average 12,000 to 14,000 steps a day. Last summer averaged 18,000 to 20,000. My issue is i either dont eat enough or eating the wrong food.
You might want to check body fat with a professional. If you’re really getting that many steps your actual fat percentage is likely lower than you realize.
Hey. 👋
Whole foods (What God made).
Weights in gym
Weights in gym
Weights in gym
Weights in gym
Walking
Walking
& walking.
😴 sleep well
Less stress!
Enjoy your family and friends.
Give to others.
❤
Body weight lbs as grams of protein daily seems crazy high.
Stop, 6-8 months Togo from 30% to 10%? Thats ridiculous. I started at 33% and after doing most of what he’s talking about with Whole Foods and 10k steps a day, I’m down 30 pounds in 4 months which is still 25% body fat. I think 30% to 20% is more realistic in 6-8 months.
I was a little over 29% body fat on March 1st(start of cut).
I got a scan done on May 1st and was 24.2% body fat after 2 months.
I expect to be around 20% July 1st.
So roughly 10% in 4 months.
So if I keep tracking well I could possibly go from 30%-10% in 8 months.
Maybe I could be doing things to make it even quicker(I’m not doing any cardio).
Everyone’s different and reacts differently but he seems to be correct in what he said 6-8 months.
Sounds like skinny fat. Lift with intensity to failure and inhale that protein
I did a hardcore diet for 6 month went form 235 lbs to 200 and my bf went form 32 to 29 but that was scales so not sure how accurate bf was
Lifting weights?
@@Nicolllldyea I was doing 3/4 days and had construction job
Water fasting will definitely get you down to that
I like how he changed to shaggy when he said flabby arms haha
Is this protocol different for women? I noticed he said I assume we’re talking about a male. What would be different for a woman?
That was for 10% BF
Nothing, just that the %BF goal is different. The equivalent goal for a woman could be 17% body fat instead of the 10%
Oh I see thank you
If the person is healthy if they follow all the advice they can lose weight from 255lbs to 205 to 195 lbs in a year or in 10 months ( males ) be patient don't rush. Good luck
I tried to get 180+ g. of protein in me every day. Couldn’t do it..