How ANYONE can go from 20% to 8% Body Fat | 6 Simple Steps
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- čas přidán 6. 08. 2024
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🍩Hope you guys enjoyed this one! And for 20% off your first order of Slouch, use the code BODYFAT at slouchpotato.com (Wearing cheat meals gets you leaner than eating them 🤪)
Omg 😆
This isn’t my favourite CZcams channel for nothing. Every video is a pleasure to watch. And there’s no other channel that offers so much CLEAR information coming from such a likeable person, and not to mention featuring the nicest little dog too. Your channel has helped me stay on track for almost 4 years…!
jeez right in the feels. thankyou so much! Made my day that I've been able to help!!
bro, the cheat day part is just superior. Agree 100%. I think if you did a video only talking about that, it will be so helpful for everyone
Cheat days, intermittent fasting, and getting too lean without an exit plan gave me the worst binge eating disorder that I'm still struggling with even after getting to around 25% body fat. I keep bouncing between trying to lose weight and getting too restrictive and trying to "intuitively" eat while eating for pleasure rather than hunger.
Glad you mentioned that about chest days and mentality with food, because I think this is the hardest part of dieting that is definitely overlooked
Never underestimate the bodies power in maintaining homeostasis.
The gut is it's own organism with a consciousness. Aggressive diets can literally make you go mad from food cravings.
Going slow is always more maintainable.
From someone who has been in this lifestyle for 25 plus years...
This guy is so honest and good for humanity.
Been watching you since my junior year of HS and you’re actually one of the dudes who got me into fitness. I even placed my first Gymshark order using one of your codes haha. Glad to see you’re still around spreading the knowledge 🙌🏾
So sick!
Love your diet videos, keep them coming!
Great video zac I have been watching you since I was 14 I'm now 19 you have helped me lose lots of fat and put on muscle thanks man ❤
LEGEND! So good to hear brother
Keen for the part 2, in depth video to this! 👊🏻
love your insights. I could relate to your points very much. Thanks for the info
Great video man! Would love a similar one for bulking
I'm about 4 to 6% body fat, 5'11 32yo male, weighing 53kg. Aiming for 10 to 12% bodyfat & 74kg. Long road ahead but your videos motivate me to keep going & trying.
Plenty of more vids to come on gaining weight! Thankyou man
i’m so stuck, I’m 17, i weigh 54kg at 5’5 but i’m 23%bf after bulking for 6 months from 46kg and 16%bf, I’m in a deficit rn because I want to get down to 12-13%bf so that my next bulk can be more successful but won’t getting down to 12-13% bf just make me underweight again? I don’t know what to do
Broooo please make another video diving into the details of how you mentally processed/overcame all of these mental bad habits (all of which I completely relate man)
Great video!
Such solid advice
More videos like this please. Very informative
Great information and thank you
Fantastic video 💪🏻🙏🏻
Loved this video! I'm on a low-calorie keto diet right now to become more shredded, I have a physical job and do intense cardio in the morning and resistance training after work with 3 days rest every week, my question is should I continue being strict with my diet or is it alirght to be a little flexible as long as it's unprocessed and healthy?
I desperately needed this video as i was hard-stopped from working out 5 times a week due to two pretty rough surgeries. cant move for another 2 weeks but then im gonna continue to drop from 17% to 12% BF like a mother*ucker. lets go. its all a mindgame
Great Video Zac, dropped 30kg last year following very similar steps. When you say aim for 10k steps is that including the 40 mins incline treadmill walking or on top of?
I’d like to thank the lord for steak, salmon and fish. I used to struggle with this until I started cooking and feasting on these guys.
I’ve been stuck at 13-14% body fat for a little while now and I think it’s because I’ve been worried about losing muscle mass and have limited my deficit accordingly. I think it’s time to crank it up
Spot on about the cheat day, avoid it. I would have drinks Friday night, skip it all week do everything right................ then I get a hangover, miss the gym for a couple days, eat like shiza cause I crave hang over food. It's not worth losing the progress!!!!
Great information again. Biggest diet issue for me and the guys I work with is the winter. I'm a plumber but obviously in England the winter we get slammed and you crave hot food,.going from house to house with no facilities means alot of us including me end up at maccas. Hopefully if/when my visa is granted and I'm in Victoria maybe it will be easier. Any suggestions on what to do would be greatly appreciated.
mate 100%! you can actually make shift hot thermos style by meal preparing things that fit in a thermos (rice and diced meats / veg) or wrapping hot meal in foil . I'm working on a product to do this funnily enough hahaha
Spot on 🎉
So much value in this video man, excited to implement some of the lesson! Cheers 🤙🏼
thankyou mate
3:33 😂 Joel is hilarious!
instead of having cheat days, just eat food you enjoy. Companies have picked up on healthier eating due to lower calories or the keto diet. Use these products in your diet. I have banana pancakes every morning with sugar free syrup. It's a fat stack of 3 and they're low calorie due to swerve sweetener and almond milk along with not using butter or regular syrup. I have that with egg white and turkey sausage which taste better than regular sausage. It ends up being around 650 calories, which is higher than my other meals but it's gonna be fueling my workout right after so it works out. Instead of using regular bread, I have this bread that is 30 calories and 4g of protein per slice. You can make 2 grilled cheese and roast beef sandwiches for 320 calories and 46g of protein! I have that with a big bowl of strawberries, bananas, and blueberries. Super low calories for what you get and it tastes amazing and trust me it makes you super full for a long time. I also drink diet sodas with no caffeine. Gets rid of the sweet tooth. I also make chicken brats.
My point is, look for replacements for things you already like that are lower calorie and higher protein. Use sweeteners. Stop using oil! Just create meals that you already know you like, but replace the high calorie parts of those meals with their lower calorie versions. There's tons of products in the store to fulfill your needs. Also tons of videos on youtube here that have recipes for this type of stuff.
Hey Zac, great video my man. Do you know the name of the mic you clip onto your chain?
I have 2 days left of fasting for Ramadan, I can’t wait to start lifting again! Zac u da goat 💪🔥
you the man!
Definatly experienced binging/ going a bit crazy after my bodybuilding shows, makes it so much harder to get back into a decent shape
100%!!
honestly bro your 5th step is one of the most important steps aye. Messes ppl up when they have cheat days hence why I never do it
I've been thinking about this.. What about a 1000 calorie deficit with a maintenance week every 4th week vs. Let's say a 500 calorie deficit over 6 weeks
Any chance you can do $50/$100 bulk and cutting meal preps soon? With the cost of living going up heaps would love some new videos
Cheers bruz
Bro I got soft tissue injury in my right leg between knee and hamstring tissue
I can't do hiit as I used to do
What should I do now
Walking and resistance training or should I wait for it to heal
It's been like over 2 months since that injury and till today it still hurts
I haven't got medicated yet
Hey Zac, I bought some Slouch Potato merch and they're amazing, it says hand wash, but can they go on a low temp washing machine? Cheers for the great video!
LEGEND!! You can definitely wash them normally, that will be fine
If only 😂 I’m still on the hard bulk nearly hit my goal 💪🏻
Also side question: tips for getting veins on my arms and legs
Thanks 🐐
Veins will come with low body fat and also more muscle. Give it time!
Liked the video before I even watched it. Prime content.
My rule for when I feel a binge coming is to first eat 1 lb of lean beef, and then if I need a couple cupcakes I do it, and I'm good after that.
In my opinion, the biggest problem with cheat days is that people view it as a reward they've earned for their hard work dieting. When they do that, they teach themselves to dread the diet and crave the reward that much more.
I think that people should condition themselves to think of the results as the reward. Look in the mirror and see a change? How about the scale? If yes, great! If not, keep it up, results will come! Just like how, in exercise, a new PR motivates people to keep going.
what is the ideal body fat aiming for lean body but at the same time huge muscles ? I am at 13.8% body fat.
Hey Zac, thank you for this video.
Its possible to eat a protein bar every day during cut?
Calories in vs calories out. But unprocessed foods are best.
What would you recommend as an ideal body fat composition for an athlete and will being in a deficit make it harder to perform? referring specifically to basketball.
Will depend on you! Eat as much to feel fuelled and not lethargic. You should be eating to perform and not being too extreme on either end. See how your body responds and increase/decrease as need be!
@@zeepee4 thank you, I appreciate the advice! Keep up the great content!
Like Zak said it is very dependent on individual, however for a specific range most people like 10-12% body fat for all round fitness, aesthetics and health
When you say 150g carbs and 5oz of protein is good for someone who’s trying to lose some body fat ??
What if your still kind of hungry after a meal ?
Currently down from 97 to 84, lean as hell everywhere but abs still suck, did a % test at 8 sucks
Last month I was at 20% and I stopped bulking. I wanted to reduce it by now to < 18%. After a ton of exercise I went up to 21% :3
i’m in the same boat as u rn, I started bulking at 16% bf because I was underweight, I’ve gained almost 10kg in 6 months but gone up to 23%bf🥲 so atm I’m trying to recomp so in a deficit trying to lean down to 13-15%bf so that I can bulk up again and this time more effectively
@@rafefeatherstone4279 i think i'll join zac's programme soon cuz I'm stuck at 20-21% 😂 I hope you'll reach your goal easily
@Rafe Featherstone lmao u messed it up. How the buck do you go from 16% to 23% bf . Your literally fat now and need to cut to 12% then lean bulk
You should do fasting one day a week or maybe 3 planned low carb days a week plus a fun form of cardio for me it's swimming or cycling, walking kills me😂. To boost that fat burning you can also do a sauna sesh once a week that'll show results so that you aren't disheartened.
And a huge green salad with grilled chicken to replace one meal.
Trainer: how much fat do you wanna drop? Me: Yes
Bulking fast gave me stretchmarks on my biceps, any way to avoid this in the future?
Don’t put on too much fat
Hi Zach!, I'm from RUSSIA
thanks a lot for the video!
I’ve only been in sports for 3 years, I’ve been doing sports at home myself, I wasn’t fat, I just got bored in quarantine and to this day I do it, I bought pieces of iron and I feel so comfortable, I don’t have a goal, I liked the video, worked out, drank protein and you’re done , but I also keep the water balance, I also don’t say that DIET, rather proper nutrition, I don’t have any tasty snacks, I strictly keep myself, when I am a reader, my weight was 49-50, now I weigh 56, I didn’t get blown away, I just had to give up my jeans))), I tightened my buttocks, and my legs became harder, and the cubes on my stomach began to store better.
but I’m a living person, plus I’m still a girl, and sometimes it was very difficult for us when you want a certain day or COMPLETELY different food, and you can’t do anything about it, the day before yesterday we had Easter days, and I discovered eating experiences, in the morning, and after drinking water simply. every 7-10 days, I change foods to let my nervous system relax, but I also don't overeat myself. I don't count calories, I eat little by myself, and that's enough for me. I do not torture my orgasm with 1200-1700 calories, I will feel bad. I have a good breakfast and a good dinner.
I don’t have workouts every day, I do it every other day, but if the shift is repeated without work days off, I have to do 2 days in a row.
Do not torture yourself too much, but do not forget about the measure, do not forget to live and enjoy life.
it was written through google translator, it was clumsy) haha
🤪🤪🤪
Can you make a video like this for bulking, for all your skinnier viewers like myself
yes for sure!!
You have to take a step back to ask why you are doing this. For me I want to look good and feel good. From that point that meant I have to have a plan. I personally cook 99% of my meals, I however enjoy cooking. If you are a person who does not, there are many options out there. Meal prepping companies like hello fresh or imperfect foods, or even 15 minute quick recipes to follow. You have to stop looking at like it a diet. If you truly want to be better version of yourself, it an life adjustment to a life change. Also to help with cheat days or meals, try to focus on what you felt like after eating it the last time.
I know as an American we are a little hard wired for greasy foods. I love my French fries, however, over the years I love them more using the air fryer, because I like that little crunch, and to that with oil, you have double fry them. I also love burgers, but if you buy a leaner beef, you can still eat a big fat juicy burger, gooey pizza, or nachos. Using a combination of 2 percent cottage cheese and no fat cheddar gives a nice gooey cheese for nachos. I still eat all my faves, stay with in my macros, and enjoy myself.
Remember, if you are a beginner start of slow, even that baby step will make changes
I've come to realize now that I've cut from 22% to 16% body fat that cheat days are a waste of time. Also if you don't meal prep, you'll wind up eating junk. And if you didn't prepare the food, you don't know how many calories are in it. Why eat it? Basically when you cut, you should eat the same thing every day until the cut is done. And if you are sitting around waiting for your next meal, you should go to the gym and workout. There is nothing like sitting around watching the clock waiting to eat. And do cardio at least 3 days a week for an hour each session. I like to use the treadmill because I can see the calories I'm burning. After time you start associating that treadmill time and the calories you burn with the calories you see on food packages. Suddenly that donut isn't worth an hour of cardio lol. Then you start to lose weight.
I can starve whole week. But i need my 5 beers in Saturday after sauna. Welcome to Finland 😊😅😅😅
HAHA!
Don't cheat, don't eat processed foods but look my beautiful pants 😂
Zack gets some briefs in your range / I have the white trunks extremely soft .
Will this work for my cat? 🤔🐈
purrfect
Can we just have a nutritional diet plan instead of diet and workout plan, I just need help with diet and not exercising. I just don't want to pay 40 a month for both when I just want the diet plan only?
At this point I can't yet :( I will look to sort this out asap
Babe wake up, Zac Perna just uploaded!!!
A video on getting to 8% bodyfat, wearing pants covered in donuts. HARD flex 😂
Yeah, finally someone calling the cheat days their real name: practice for the binge eating. Which leads to catastrophic mental issues. Cheat days is the stupidiest thing to do. Period. You can have a moderate treat here and there, or even everyday ( a candy or two won't change a thing if 90% of your daily meals are simple healthy meals).
Currently I'm 18.5 percent fat
My Target 12
I'm exactly you! I'm aiming for under 15.
How can you speak in that way about cheat days while you are wearing pajamas covered in donuts 😵💫
HAHA I wear my cravings instead
simple... Just cycle like Perna does.
CRIKE, A DINGO ATE HIS STYLIST!!!!!!
😮😮😮😮😮😅😅😅😅😮😮😊😊😊😊😊😊😊😊😊😊😊
That helps for competing, but tbh in real life, most of us would be happy with your before picture from the thumbnail, and also women prefer that in a man, according to multiple new studies, having abs can look hot, however women don't look for that in a man because it makes them think that those men are strict with everything they do, like "control freaks".
GR8 VLOG MATE ❤ I AM CUTTING ARFTER NEEDING TO BE ABLE TO MOVE MORE THAN I NORMALLY DO IT WAS NICE BUT I AM ONLY 163CM AND NORMALLY 55KGS SO A BULK OF 5KGS I AM NOT REALLY ENJOYING MY CUT COS MY BODY JUST DON'T NOT WANT TO DO IT I AM LIMITED AS 2 WHAT EXERCISE I CAN DO AS INJURIES FROM A CAR ACCIDENT RESTRICT ME A LOT AT THE MOMENT BUT I AM ALSO BURNT OUT SO MY CUTTING FOODS ARE ON REPEAT EGGS ,BACON, BUTTER, RICE CAKES SOME FULL CREAM MILK AS MY PROTEIN DRINK ,AVOCADO ,GREEK YOUGART GOOD CHEESE , AND MY NEW HIGH PROTEIN FAVOURITE SARDINES YER I KNOW BUT WHEN U WANT 2 LOOK AND FEEL GR8 THATS ABOUT IT FOR ME AND COS I AM FORCED TO BE SEDENTARY ITS OMAD AND FASTING TOO ,THIS ALSO HELPS MY CRONIC PAIN ALL GOOD NEVER GIVE IN I TRY ANYWAY BUT I HV LEARNT THAT YER CHEAT DAYS I HV 2 BE SO CAREFUL COS IT JUST DOSE NOT WORK FOR ME AT ALL ❤😊🎉
I L❤VE WAIGHT TRAINING BUT MY BODY IS NOT REAL KEEN ON IT ANYMORE "BACK INJURIES" I REALLY L❤VED THEY PAIN IT'S A DESTRUCTION FROM MY CRONIC PAIN
I AM ORDERING SLOUCH AS SOON AS I CAN BE ABLE TOO 💥CAN NOT WAIT JUST NEED TO YER U KNOW ❤
Try pressing 'capslock'
100g of cooked rice is more like 28g or carbs where you getting your info? Lol hopefully you mean 100g raw weight.
You can lose 2-3 kg of fat in a weekly bases if you do it properly
loooolllll
Mantain 8% body fat easily I don’t know if zac knows what 8% body fat is. 99.99% of people can’t achieve this
you serious? Ofcourse they can
😂😂I can’t stand eating 1500 cals a day during cutting even I eat 200 g protein from real food and 50g from powder😂 somehow I’m just starving at night after training wanna have carbs
Really enjoyed this one🤌
2nd
This video is sponsored by the word: adaptation.
HAHAH
Don't forget step 7 💉 the most important
why would anyone want to go to 6-8% if you dont compete
Showing off on social media and on the beach
@@luka1932 for beach is 12 enough
The idea, title and thumbnail of suggesting 20% to 6% in what 72 days,,,,,',,,,,,,,,,',,,,,,,,
I was probably 8% there!
1st
first
🙌🏻❤️
If a women goes to 8 percent isn't that catastrophic?
Reported for trigger warning ⚠️
Nope, not true at all.
160/goal over 10,000 steps daily .sorry zack their is no such thing as cheat day cut the bullshit out 👊🏻
Dosing up on caffeine is a great way (but feels annoying and icky) to increase neet.
Zack drinks the devine protein shake
Top explained 🫡💪 straightest and clearest Fitness/Bodybuilding CZcamsr/Influnencer ever.
You got it from your dad: Chris Bumstead 😜💪
Would that work for my dog 😂 all jokes a side great info im at the stage where im fighting cravings all i see is drugs haha no seriously having no energy and i keep craving chocolate instead i have oats with protein powder inside is that any better future will show
absolutely. haha thankyou! I get you. It's such a battle at that point but know it's temporary and you have to find those ways that alleviate the cravings!
2nd