FASTER FAT LOSS | Meal Plan 4 Rapid Results
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- čas přidán 11. 07. 2021
- The best meal plan to lose fat as quickly as possible comes down to understanding the basics.
Protein will be the first requirement. To ensure we are not losing muscle during a difficult protocol the protein will help protect the muscle along with the training.
Many people focus on removing carbohydrates but that is going to be tough if you want to keep muscle. Moderate carbohydrates are certainly preferred for physique athlete's.
Fat intake again can be misunderstood but it's necessary for digestion, function so don't go too low.
Losing fat as fast as possible we want to create a meal plan, cardio plan and training plan that ensure all things are working together.
60 days is a short amount of time and so the goal will need to be important to maintain this approach.
TRT or testosterone Replacement Therapy can help as dieting often compromises hormones.
Should you lose 10kg in 10 days, no, crash diets are not fat loss they are water loss. This approach is merely the method to lose fat as fast as possible.
faster fat loss meal plan for rapid results.
Walk to 10% Body Fat czcams.com/video/orPc_yFUNW8/video.html
Paul wasnt there a study that the body can only break X number of grams protein per meal?
Thank you
I’m about the same size and trying to lose 20lbs. It’s not easy and I’m learning what works. Good news is I already feel better during my performance MTBing . These videos are like gold to me.
Paul, this might be the most concise video you’ve ever done related to fat loss. You sprinkled in all the necessary ingredients needed to help your viewers with this very challenging endeavor - Thank You!
I started eating 1 meal per month I have never lost weight so fast
The Auschwitz plan!
This channel is the real deal. The advice you give is spot on.I’m currently working with my local coach in Providence and in 5 weeks I lost approximately 7 pounds of fat. All while on a good amount of daily calories my secret weapon “ walking” !! One hour 3 times a week aside from my lifting sessions. Walking literally melts the fat off!!
For those that have their calories and meal plan dialed in you gotta add walking to your agenda you’ll be blown away at home much easier the fat comes off. Be patient and trust the process.
I’m finding good info to take away in every video. I suffered an anterior shoulder dislocation 5 weeks ago and have been really looking for alternate ways to keep fit considering all the lifts / exercises I’m restricted from currently. Thanks for these!
Thank you for all the awesome info as always Paul!!
Thank you for making these videos! They are straight talk and nonnsense
After watching your videos I started walking which has helped me get close to my goal . Walking , watching my calorie / protein intake and hitting the gym 💪🏻 . I’m 5’11’’ 178lbs 47 years old . Slowly getting rid of the body fat covering my stomach area . I think 175 lbs will be about it for me . Thank you Paul your videos have definitely helped me 🇺🇸
Please do more videos like this! This is so helpful and amazing. Maybe also do an example of rapid fat loss w/ cardio for someone on lower calories like a girl?
Great info as usual!!! Thanks heaps
Absolutely wonderful content! Looking to lose that last 10 pounds or so to close in on being shredded. The numbers you talk about are such a great help in planning meals. Today alone, I have watched ten of your videos. Looking forward to tomorrow for more viewing.
Always so informative!!
Thanks Paul, great!
Thanks for this mate!
💯💪👌👌Love this, Super great question, love the content. Absolutely admire your approach and explanation as to how to go about this through the best diet and exercise plan as well as being prepared mentally. Thank you for Being the Greatest, most realistic honestly coach and always being so uplift when we have to dig deep sometimes to get to where we want in this lifestyle . Looking forward to the next video as you know I always do 💯🙏🙌🙌
I have just stumbled across your channel and I love it. It’s the most informative channel I have ever found. You give practical tested and proven advice of which others do not. They regurgitate content from others or the web. Thank you.
Made my day thanks
Valuable info given here! Having it done right, will make this a success!💪 Coming through as always.🙏
Thank you Maurice
what a great detailed video! Paul, you are a great coach.
I appreciate that!
I did this a few years ago, but more in the line of a Carb Cycle. It did wonders. I was not training for competition or anything, but i wanted to get back in shape and lose alot of kg as i was close to obese. I lost a lot of kg in a few months, but it is not something you can do for your entire life. It is a good tool to get a few kg's off in quick time, which is great for motivation, but after a while best to get back to flexible diet, just to keep from going insane and wanting to eat everything you find in the stores. But then unfortunatly i let myself go when we bought our house and with the renovations and eating poorly and training alot less...i am back to square one. Trying to find my mojo again, but with 3 kids, work, family time it's hard to get back into it. But i'm hopefull i will. Thank you for the great explanation. I really love your video's, they are so informative.
Brilliant video!
I’m learning a lot thank you so much
Same here I finally got past the plateau of getting under 200lb I'm 6'1 as well! sitting at 198lb tho... but dam man it was hard to get below that lol but really am trying to lose my gut! I have lost it but still have it there lower abdomen of course... sitting at a 4 pack lmao!! uggh hardest to lose! good video Paul!
Thanks again for another video. I can not get enough.
So nice of you
Excellent!!!!
The perfect video ever 👍🏼
This video is 🔥🔥🔥! I love how you break things down to make everyone understand. Thank you Mr. Paul!
Glad you felt that way!
Really enjoying your videos, keep up the great work!!!
Thank you I appreciate it
Perfect channel
Yesterday I had my doctors appointment and for the first time in almost 15 years he told me to stop (for now monitor) my blood pressure medicine. I am at 155 pounds at 6’1, down from 195 since January. I eat lots of fruit and veggies and healthy meat and fish. I still have some treats, like cereal and ice cream, but opt for the healthier kinds, and I walk and workout and of course always get in some good cardio.
I was taking only half my pill and sometimes getting readings as low as 90/60
The best channel!
Thank you
Very valuable video. Thanks Paul
Glad you enjoyed it
Super interesting. Thank you 😊
Thank you Christine
Very good video!
Amazing thanks 💯🙏
Appreciate the kind words
Thank you Paul
Thank you Diane!
@Paul Revelia thank you for this video I just joined a 8 week transformation challenge and I am looking to loose about 20 pounds and lean down 1 am 160lbs and im 5'3 age 39 female . Taking these tips and running.. As always love the content 💯👊
You are very welcome Sheila
this was helpful I am actually going to start this today with those exact same macros
thank you Tommy.
That finishing kick.... can be metaphorical.
Great video! I’m also the same size profile and looking for similar results. Are the 100g carbs net? Most of my carbs are high fibre. Thanks!
I like this diet plan. Would u implement any supplements for fiber?
🔥🔥🔥
2 weeks of PSMF is a good jump start. Works wonders.
Thanks Jorge!
Interesting you say pre and post workout for carbs. I’ve learned in this situation I would say take 50 pre workout and delay the carbs until later in the day to let your muscles starve and seek fuel from fat for a portion of the day. I’ve learned this from a phenomenal bodybuilder and it’s helped me
Post workout carb load triggers more hypertrophy. The old science hasn't died.
Lol just my luck, I'm doing a small mini cut. It couldn't have came at a better time, thank you.
Happy to help
So underrated 🥲🥲
I would love a video on what to do after a mini cut and how to sustain the fat loss without being on extreme deficit for a long time.
I have done several of those videos, check out reverse diet or diet break.
i just walk at a brisk pace for at least 10km or 6 miles every other day.
takes almost 2 hours but i think it works well.
Thank you for sharing professor
What would macros be for a women age 47 weighing 145lb please?
Kia ora from Auckland New Zealand 🇳🇿! Big ups to @Paulrevelia
Thank you Kia!
@@PaulRevelia This was cute and made me giggle. 'Kia ora' is a greeting used in NZ. It's from the Maori-language. Love you, Paul. Hehe.
My .02$ to add to Paul's great content.
I used to do OMAD and my calories were pretty restricted, sometimes to an extreme. Not advising that AT ALL, but what I learned is that you have to make every single calorie "count" in the nutrition department.
Depriving your body of calories does not mean you have to deprive your body of nutrients if you eat the right foods.
For instance rice, bread, and pasta are ONLY energy, there is no nutritional value. Eat potato, fruit, or raw unfiltered honey so there is a nutritional component to the calorie.
Second, 200g of Protein a day and maintaining a deficit is hard without powders and/or chicken breasts. Powders fall into the no nutritional value category, and chicken breast while having nutrition is hard day in, day out.
If you want to include a very lean, highly nutrient dense (more so than pretty much any other food), as well as a protein that hard core stimulates protein synthesis look no further than beef liver (chicken liver is great too!). 4oz is 153cal, 4.4 carbs, 4.1g fat, and 23g protein. Downside, it's an acquired taste. Upside, it's pretty inexpensive for being the superest of super food.
Replace one 4oz serving of chicken breast a day with liver (for best results the meal after your weight training session) and you won't have to worry about meeting a significant portion of the nutrition your body needs on a daily basis.
Check out this article, it has a nutritional breakdown between liver and chicken breast, mind blowing. www.stephgaudreau.com/beef-liver-nutrition/
P.S. Always supplement with magnesium. You're not getting enough.
200g isn’t hard to get in unless you are someone that has trouble digesting.
Greek yogurt, pork tenderloin, seafood, FF cheeses, egg whites….. plenty of recipes out there to get a variety of flavors if that’s your thing
@@adammiller5966 Trouble digesting no, trouble staying in a deficit yes.
I refuse to eat the "reduced/fat free" version of anything. I'm also very picky about fish as far as sourcing, farm raised gets a hard pass and tuna has to much mercury. And while I do eat sardines, kipper snacks, and salmon pretty regularly, eating a bunch every day gets spendy.
Egg whites without the yoke are pretty much useless. Eggs with the yoke are one of the most bioavailable forms of protein, but alone without the yoke it drops to around 17% utilization. So you'd literally need to consume 100g of egg white protein to "get" 17g of usable value. Not worth the effort.
Pork tenderloin is fine, but I only eat pork in moderation, to much linoleic acid accumulation in the fat/tissue of conventionally raised pork (and chicken) for me to want to eat a bunch. My metabolism doesn't need that junk slowing it down.
But you do you! I'll eat my liver and the occasional shake.
👍🏻👍🏻💯
I’m 27 5’6 150 pounds with 19% body fat. What should I do to get down to 12-15% body fat? I did a 12 week diet. Should I bulk or cut some more?
Hi Paul, you doing the transformation in August still?
I have a question ,
I am 165cm tall
I am 61kg
I am in a calorie deficit since 4weeks with 1500kcal
i Lost 2kg.
I workout from Home with olivia lawson Workouts.
6 Times a week for 30 to 45min.
I want to lose another 2 or 3 kg but in 2 Weeks.
I go on vacation and now my weightloss stopped.
I am female i am 36years old.
My Macros are
188gr of carbohydrates.
75gr of protein
50gr of fat.
Thank you .
I gained 35 lbs during covid year insane i am going to start this régimen tomorrow. I dont suppose you have vids on what those 4 meals look like? Also as i understood weight training is 1 hour and 2 hours cardio. So maybe wake up light bfast 1 hour cardio eat weight train and come back mid afternoon or later another hour of cardio?
U should try keto diet plan..I also do keto n I loss 20 kg in only 30 days u also loss ur weight...I can help uh👍
Hello, do you have any suggestions for women trying to loose weight?
Just starting another serious cut after a one week diet break. Down 42 lbs so far and looking to drop 30 more. My Question: What would a weight training regimen look like during these 2 months at 1500-1600 calories?
wow that's fantastic. training would remain the same, what's builds muscle keeps muscle so do what you have been doing. I suggest 5 days per week, each body part twice a week as a general guidlines. I have free programs on my site.
@@PaulRevelia Awesome, appreciate the response sir. I'm in Ontario Canada and Gym's will only NOW be reopened this week. I've been using a set of adjustable dumbbells and a bench 3x week (push/pull/legs) but I'll definitely check out your programs and up the training. Thanks Paul.
@@overtime94 Ya I'm in BC Canada myself gyms are back to normal and also thinking of going back! really have just been going on hikes and using my bowflex through the pandemic and kept all the covid weight off ha ha ha! i got a labor intense job to so between that and the training i have been doing i have gotten in pretty good shape but still keeping at it! glad to hear Ontario is getting back to normal tho!
Doing an aggressive cut as well,would 218 pounds,5”7”,macros are 185proetin,45 fat ,130 carbs ,want to get in and out as fast as possible ,wouldn’t 2 hours a day of cardio be too much and hurt the process ?whats the max amount of cardio u would recommend ?
My goal is your before picture 😁
Watching your video and seeing what you said about being insulin resistance and It just isn't working for me. I don't know if you're ever read these comments and want to help me or not. I'm 220 I cannot lose weight I do 2 hours of slow cardio on the treadmill 2 he weight lifting. I do 25,000 steps every day. I've cut my calories down to 900 for a month. I have absolutely lost no weight. HELP!!!!! Its health not vanity.
Paul, you said, if doing fasted training in the morning, to eat 50 g of carbohydrates post-workout. Is this correct or did you mean PRE-workout?
Then the cardio workout wouldn’t be “fasted” if you had 50g of anything “pre-cardio workout”. So he said it right.
What about for a woman who’s 69in tall and 151 pounds I have 3 weeks to lose 10 pounds
Would you recommend a similar strategy for a woman (with lowered calories intakes)?
Yes
And for women the same?
When you say steady state cardio, do you have to be in fat burning zone and does that even exist, 70% of max heart rate 🤗 thanks
I follow the Maffetone HR zone system to aim my workouts to be in my most beneficial fat burn
Help been out the gym 14 months I'm 5'9 212 31% bf need serious help guidance
How many calories would this be?
Hi How can I sign up for the 90 day challenge?
When you say double the cardio; did you mean the two hours a day or 4?
2
So what total calories should he be consuming on his deficit days?
200 protein 100 carb 40 fat
@@PaulRevelia I was hoping that I added wrong or missed something. I’m going to email you today about coaching. His story is almost identical to what I’m trying to do but have stalled the last 2 months.
@@PaulRevelia could you put your email here.
@@j.harper protein 200 x 4=800
Carbs 100 x 4=400
Fat 40 x 9=360
=1560
Carbs and protein has 4 calories per grams, fat has 9 calories per gram
Waiting on the 90 challenge with bated breath
not until January.
@@PaulRevelia was the august challenge postponed?
Put up exactly what you eat in a day
3rd ha! 😎
🙌🙌🙌
Ha! 2nd 😅
you both beat me lol
Ha! 3rd!
🙏🙌🙌
losing fat fast is it healthy?
define healthy?
@@PaulRevelia i mean if we loose fat fast it will hard to keep that maintain but if we loose fat gradually slow don't you think it will help
i am not expert sir but i want to clear but i have these thoughts correct me if i am not right sir
thank you
Ha! 1st 😬
so fast I could't even post anything yet!
Help....ajuda-me
how?
Im from Portugal. não consigo perder peso.
Snake diet
yes I reviewed that.