1200 Calories | Macro's | Rapid Fat Loss
Vložit
- čas přidán 22. 07. 2020
- Free Calorie Calculator www.prophysique.com
1200 calories is a common total we here when it comes to fat loss diets.
Intermittent fasting is a popular protocol for those restricting calories.
When is it appropriate to take this approach to weight loss and specifically fat loss?
Today's video we discuss at 300lbs if a 1200 calorie diet is going to be the best approach and if fasting will help as well.
I’m at 1200-1500 calories a day along with yoga and walking daily. I’ve lost 30lbs in 9 weeks. It’s possible!
Are you working out with it and what weight did you start with?
Did you workout?
Please respond
how far did you go walking?
😳
Paul, congratulations on all your success, every bit of which you have clearly worked very hard to achieve. Love the videos.
The only coach I know who doesn’t try to make money off people. Thank you for awesome content
yes he is simply amazing!
Not true. Cole Robinson.
How so? He even says he has clients who he coaches. I doubt he's doing that for free
You can find anything for free.
Not true. He's gathering emails now (through ebooks) and will target his new audience with digital products.The best tactic.
Yet another quality informative video. Enjoying your output, helping a lot. I am of a similar age with a stressful job and family. Picking up your tips is keeping me on track.
I'm on 1300 cals with 130 protein daily. I train 4 times a week in Crossfit and I've lost 15lb in 6 weeks. I'm really finding it easy to do mainly because I'm in the best headspace. Still 28 more pound to go. Thankyou for your amazing help especially in knowing how to reintroduce more calories down the line. Keep up the great work.
Best CZcamsr when it comes to weight loss. Everything said makes sense and you see results the healthy way.
I have been crushing your videos, all your advice is dead on! Thanks for developing these!!!
Just thinking about 1200 calories a day makes me hangry.
😂😂no problem enjoy it
Seriously! I am like why? You don’t even need to bring your calories down that low if you’re 300 lbs
Me not hungry, than angry. :)
Yeah there are days when I eat that many calories in a meal
@@PaulRevelia is soy bad for male? Is it detrimental for testosterone?
Found your information so refreshing straight forward. I am doing Noom that’s at 1400 cal logging everything… exercise two days three a week I personal train two days a week 2 separate clients I have not lost zero on this Noom I have started your walking treadmill 30 mins just telling you love your positivity..
10k away from 200k :) Well deserved... excited for you! Thanks again, Paul!
Thanks 🙏
Great video, really well explained and the way in which you break down 1200 calories and exactly what portions of protein, fat and carbs to eat is really helpful. Again, many thanks for your insights into weight loss, muscle building
💯👌💯such a great video, you’re the pro at knowing how to make things that seem difficult a lot easier to accomplish and be successful all around. This is why you bring the best of the best on stage 💪💯💯looking forward to what’s to come. You’re truly a reliable, respectful wealth of amazing knowledge. 🙏
Thanks for another great video! I’ve learned so much from you.
I Was Overweight at 5’9
My max weight was 220 lbs
I Got on a (strict) Diet
Eating approximately 5-600 Calories a day
For about 3 months and i Got Down To my Lowest Weight i Have Ever Been (148)
Yes i did lose alot of muscle mass but i was Desperate To Lose Weight!!
It got to the point where i felt so weak because i was not eating enough calories a day!
I Decided to Go Into A Lean Bulk from there and got to 170lbs
With approximately 10-15% Body fat..
I Was Doing Good Until Quarantine Came along & I was slowly gaining Weight & Getting Un-Motivated!
& Once the gyms re-opened
Ive been back on my grind eating around 1,800-2000 calories a day!
My current weight is 167 Lbs
i also have before and after pictures....
Thats great, would love to see
what was your 5-600 calories eating plan like?
I lost 20kg doing OMAD. I just eat until I am full. No cheating what so ever. Throw in a few 48 hours and a 72 hours fast. The key for me was no cheating what so ever.
How you mantained it?
i lost most of my wieght fasting,. and once i found out about counting caloires it was amazing. there's allot of disinfo out there against counting calories
@@davidjd123 i lost most of my wieght counting calories,. and once i found out about fasting it was amazing. there's allot of disinfo out there against fasting. google Dr. Fung
@@cjcj7387 no❤️
@@davidjd123 Ultimately, both methods work, you have to restrict calories to lose bf% in a controlled manner, exercise for overall health+muscle, and being patient and allowing yourself to feel full.
I was 255 lbs at 5'8" male, and now I'm down to 200, lifts all got stronger and was on a under 2000 calorie(1800-2000) diet. You get used to it after awhile. 💪
I started at 5’7 260 down 10 pounds eating about 1800-2000 a day the last 2 weeks or so. How long did it take you to get down to 200?
@@taylormathis9931 I was working ,moving alot and doing cardio lifting 2-3× a week about 4 months, I shouldn't have gone so fast put some back on 20lbs suggestion is go slower.
im also 5'8 started at 260 lbs. how are you doing now?
People over complicate weight loss. I still eat ice cream but I make sure I do cardio and stay under 1500 calories
@@MrTripsJ I tried all the diets an couldn't stick to any of them. Now I'm eating whatever I want as long as I don't go over my calories and it's 1000x easier
I agree with you Paul that walking is a great source for weight control and being healthy. Thank you for all the great videos. Cheers Christoph
Thank you for all your videos, they are very helpful.
The best explanation that I have find!! Your the best, perfect!
Always look forward to watching your videos in the morning! Thanks for the awesome content
Glad you like them!
Paul you are 100% right. I am doing 1200 -1600 calories with P90X. And intermittent fasting. I do 1 meal a day and I've lost 40 pounds since March 1st. High protein and lots of vegetables. Also no sugar and low carbs. No rice, bread, pasta etc
I've being taking 1600 a day and if you play it well is amazing. I haven't suffered at all since I eat high density low calorie foods and also for me I realized I'm hungry in the afternoon like 5 to 8pm is when I really like to eat so I split my calories during the day smart. Despite I train 2 hours and do cardio 3 times a week. 3 months later I'm comfortably in the best shape of my life. Thank to s lot of info from your videos I can se now my six pack.
What’s your body weight
Thanks, Paul! As a 42 year old woman I have been having success the past 2 weeks on a 1200 cal-per-day diet. Lots of greens, lean proteins, ground flax, sardines, some beets and yams, a little fruit.... I haven't been hungry. Seeing results already. Ice cream cravings are gone. I think the ice cream Cravings were caused by too few carbohydrates over the winter.
The keto diet over the winter caused me to lose my cycle for 6 months. Adding back fruit and some healthy carbohydrates helped me to regain my cycle a couple weeks ago. It's odd that no one talks about how low carbohydrate intake can negatively affect women's female hormone production.
Glad to hear you got it back! And yeah, it is odd that people don’t talk about it much, but unfortunately most people are just trying to sell a diet plan, so they tend to only mention the pros of said plan and not the cons. Helps sell 😕
Loss of cycle. Bad breath. Headaches. Flu like symptoms. Sound healthy for your body? Absolutely not.
Keto got me sent to the hospital.
Thanks for the content as always. You talked about this before, but an Ebook on getting over or through a plateau would be great.
Great suggestion!
Bro, its like you steal my thoughts and make videos on them! Thank you for using your super powers for good
You are a amazing human to help people for free !! Love your videos
Just trying to give back as many have helped me along the way
Gawd I love your videos.... thanks so much for the great content!!!
Cabbage sautéed in garlic and tomato sauce. Almost taste like pasta. Mix this with ground chicken. 16 hour fast and 1600 calories a day. I went from 320 to 195 in a year
Thanks for sharing
Maybe sub kale or spinach if you get bored :) they have more vitamins
Just discovered your channel and it’s very refreshing. Subscribed.
YOU ARE THE BEST!!!! KEEP HELPING US 😊 THANKS A TON
Thanks, will do!
Fantastic video Paul, great information. God bless
Awesome work Paul. Been using your beginners guide and really enjoying it. 6 weeks later and feeling great!
excellent point of view ! so clear and exact .
This is how I started out, most recently. 205+, originally around a 22-2600 cal diet is as far back as my tracking went. I then rode 40 miles a day inside on a bike, no increase to food. So, 12-1400 cal from that, roughly 12-1400 calculated net per day. Also, wasn’t doing any strength training. I ended up plateauing around a month ago at around 185, and, also feeling like complete garbage. I got a gym membership, Over a couple of weeks I weaned out the cycling until I was doing none, and sitting around a 1800cal diet, and then moved on getting leaner. I’m still fat, but 179lbs, and currently 1800cal intake w/ 10 miles of biking 6 days a week for a “cut”. In the right lighting, I’m starting to visibly see outlines of the middle 2 abs, and the tops of the bottom row. Also, definition, and veins occasionally in my shoulders/neck/collarbone and chest when I’m posing that I’ve never seen before in my life. And above the groin, and in my legs. I still have a pudgy pie and a lot of fat to lose imo. Gonna keep up with this small deficit cut till I plateau, maybe go 1 step further then reverse back up n rinse and repeat.
We need a food list divided in each category (protein, good fats, carbs) it would help us to meal prep and make conscious and effective decisions when choosing our food.
Great advise- simple and straightforward approach for 1,200 calories per day target
Love your videos, ultimate content and quality 💪 I have subscribed. Have a nice day ☀
Thanks! You too!
Hey Paul, I really want thank you for these videos and answering my DM on IG. You recommend I start flexing dieting over keto and honestly it changed my life. I’ve loss a total of 10 lbs but the real victory is in the way I look at food. I no longer restrict what I eat instead I adjusted my calories and macros for the whole week.
Just started this 3 weeks ago, with working out and running/ cycling 6 days a week. Losing about 3.8 pounds a week right now. I feel pretty good, everything is meal prep healthy stuff. So some lean protein, brown rice, veggies.
love this information! its all about changing habits, glad i found your channel :)
Thanks me too
Awesome video once again Paul! I personally like to eat big Salads with a bit of my favorite cheese (cottage cheese or feta) and also add some boneless skinless chicken and maybe a whey protein shake with it. It seems to help me with having a very full belly and not being hungry :)
Sounds great!
Thanks so much for all the videos and great tips Paul! You have helped Me and I'm sure, Many others to live a more Heathy Life!
My pleasure!
Mr. Paul,been on a long weight loss journey. 100 pounds lost,thanks to you and others. Here's tough one . Serious hip problems. Pre workout I suspect has improved pain 60 percent. Can't find any other source. Seems miraculous. Been praying.
Sorry to add,very serious. Future operations,falling down,bad limp. 54 years old
Well you have some excellent ideas in that's what I'm gonna start with immediately I like that so I will be looking forward to this a break myself down and do the right thing here because I just stay healthy at 60 years old I like that that's a good idea that way I can have for smalle meals per day very nutritional with the right foods appreciate it thank you sir
Thanks Paul! You are a realist and that's what I love about you.
I appreciate that!
It's worked for me so far on 1300 calories a day. 20lbs lost so far in 6 weeks. My typical day for those who ate curious is like this. today I woke up and had two eggs scrambled no butter or milk just the eggs. I cooked it with a 1 calorie oil spray and did 4 sprays. One protein bar, a protein shake using two scoops of whey isolate powder and 400ml of soya milk. 150 grams of roasted chicken thighs cooked with no oil or seasoning. Tonight for my dinner I'm having 120 grams of white cod with 100 grams of golden vegetable rice from a packet. I have what I believe is a lot of muscle mass from weight lifting over 7 years on and off so I'm trying to maximise as much protein as possible whilst still trying to achieve a healthy amount of carbs. I've never done a proper cut so this is my first time but I've put on a lot of fat around my lean body mass so I'm looking to get down from 268lbs to 200lbs. Like I said I'm 6 weeks in maintaining this diet whilst also doing 3 cardio sessions a week where I try to burn 400 calories each time as well as doing 4 weight training sessions a week.so doing something at least every day and so far I've lost 20lbs. Now I'm in a rhythm I'm finding it really easy and I'm losing weight every day.
8 oz salmon, whole avocado and a dark leafy green is one of my favorite weight loss meals.
@@benchoflemons398 avacados are extremly filling tho same with salmon
@@benchoflemons398 Well i am only talking from my experience. I eat around 1200-1300kal a day, I usually 1/4 of an avacado (100-150kal), a portion of cheese(100kal) and omlette with mushrooms and two eggs(around 200kal). This breakfast usually keeps me full for around 5-6 hours. Even though everybody is different, avacado usually keeps you full for a long time. So it's definitely worth the calories you are taking. Yes, there are more ways to use up your calories but everybody likes different things:/
You are awesome. Super informative and inspiring approach. Thanks!
Glad it was helpful!
The information you put out is great because the average person can benefit from it! 😊
Glad you think so!
Hi Paul - will you be doing another challenge at the conclusion of this one? The last one wasnt the right time for us but we are interested now!
Thank you for all the amazing content! I am an avid fan!
Yes
I started at 303 and after 4 and a half weeks of lifting weights (low weight high rep cardio style) and 1200 calorie low carb diet. Im down to 268! As I reduce weight and gain muscle I will slowly add calories back in to my diet. Its working and I feel great!
I started out mid September at 303lbs, age 41. I've been walking on the treadmill at the gym the last 3 months(3-6 miles per day), and eating roughly 1250 calories per day(over 100 grams of protein daily). I weighed in this morning at 214lbs. My goal was to get to 210lbs by mid March, and I should do that. My main goal is to get back to 190lbs like when I was in my late teens, and I will get there.
Best content out there!
PAUL I’m officially nominating you for CZcamsr bodybuilding coach of the year!
I will take it Mike!
@@PaulRevelia Hi, I'm 17 year old female I weigh 78kg and my height is 167cm, could you recommend me to do this? I workout 3-5 times a week for an hour each session, 30 mins low impact hiit and 30 mins on exercise bike. I want to lose weight and I'm unable to do it, my goal is 57kg
It’s also a good idea to try to figure out what’s the most amount of calories you can eat that will allow you to lose weight with the least amount of exercise. It’s a better starting point to know you can lose 2 pounds at 2000 calories without having to workout much and working your way down from there.
This was exactly my point
@@PaulRevelia love your videos Paul! This concept of starting with more calories and slowly adjusting based on my results has been a game changer for me. I lost weight before with the more aggressive method but alas gained it back. This time around I am learning to be patient but having a more enjoyable experience.
@Jasmine Nicole for a 5 11 guy with 300 pounds its possible to lose weight with just eating 2000 calories and just walking.
@@popcornto6032 you're lucky my friend, your set point is way higher. That would be my maintenance or I would gain at 3500.
@@popcornto6032 yeah I think I will soon. Right now I'm in the middle of a bodyweight workout program. I will go to the gym next month to mix it up.
So helpful ... thank you ! I signed up with a ProPhysique coach 💪 so excited !
Let’s go that’s awesome
@@PaulRevelia Aliza is my coach, we started like 5 days ago. Im so excited.
Thank you coach, love from India 🇮🇳
Very interesting thanks for the ideas!
I do 16:8 intermittent fasting everyday, I also consistently sit between 1200 - 1500 calories max a day and have been doing this for 6-7 months. I'm 5'9 and started at 104.5kgs. So far I have lost 15kgs at a rate of 3kgs a month (when I'm really on point). I walk for an hour 4 days a week and on the other 3 days, I walk 30 mins and do 45 mins of weight training. Funnily enough and I'm not sure if it's because I'm a slow digestor, but I rarely feel hungry. The weight is coming off consistently and I plan on living this way forever. My relationship with food has changed for the better
Well done!
My packed prep meals are ~300kcal each (rice/potato eith chicken breast + unseasoned salad). I calculated the calorie when cooking, I used myfitnesspal. I have 250cal breakfast, 100cal snack, 3x300cal prepped meals a day. Also, my spinning machine is saying that I'm burning 600cal a day 6 times in a week.
So what happened to me after 2 months on 1200 diet and exercise.
1. Lost 5.6kg
2. Then the weight stall
3. Keep losing inches, but weight maintained
4. Frustrating
5. I keep motivating myself saying the scale is not the only way to measure.
6. Angrier... As i want the weight to drop.
I did this for a 10 week mini cut. Lost about 19 lbs. way easier than dieting for double the time
This is my exact diet, 16:8 intermittent fasting 1200 calories and at least 150g of protein a day. I’ve been on it for a little over a month now and have lost 30 lbs
How are you able to get that many grams of protein with so little calories?
It's easy i get 256g of protein at 1220 calories
@@trappjuarez4963 how please explain
I carton of egg whites has 100grams of protein , 500 calories and 1 pound of fat free turkey is 100 grams of protein , every 4 oz of turkey is 140 calories
@@danielgreen7018 150gr protein is 600cals so he has 600cals more for some fats and nice amount of carbs
I was 280 back in January and I’ve lost 90 pounds and now I’m at 190 but I did it all wrong and focused on cardio way to much, 5’9 190 but still a lot of body fat, much less then what I was at but now I’m starting to do weight training, still working on getting my diet right
I'm a new subscriber and I love your videos! I've been doing the OMAD fasting for about 2 weeks! But I'm having a hard time with NOT knowing what to eat! Do you do any teaching or coaching with what type of food to eat???
Yes I do coach www.ProPhysique.com
Cut my calories to 700 a day on the egg diet and was fine until leg day. That was an incredible struggle where I kept feeling like I would pass out. Up to around 1600 calories and working out is easier…
Never eat under 1200 calories unless you're under medical supervision
Wtf 700 cal for whole day?
Bro im sure you lost weight but only (MUSCLE MASS)
Never kill ur muscles
I was 245 at 6' and did 1500 eating once a day for a month with a month leading up at the 16/8 and then back to 18/6 and lost 40lbs once a day is tough but worked good.
How long did it take you to lose the 40?
Hey Paul this is a great video thank you! You mentioned half the day’s calories being protein, so 600 cals and 150g protein. How do you recommend getting that much protein in 600 cals? My Allmax protein powder is 180 cals 30g. I thought the powder was pretty protein dense but 600 cal of that only gets me 100g.
A chicken breast could be 100 cal and 22g protein so that’s 132g for 600 cals. That’s pretty close. I found these frozen tuna steaks that are a whopping 36g protein for only 160 cals with a low 1.5g of fat. Pricey but some good protein! Anyways what’s your favourite source of high-protein food? Thanks again. Greg
I'm eating 1200 calories per day now and i never feel hungry at all. It seems like a lot of work to eat more calories than that even though your not hungry. Bodyfat is a good source of fuel too :)
Im having this issue.. some days i cant face boosting calories past 1k..just so full up lol
Hey Paul, what do think about eating at or slightly below maintenance year round for a gaining muscle and staying lean as opposed to going through cutting and bulking cycles? Great content as always!
Yeah I never really try to bulk anymore I think it’s much more reasonable to build muscle slowly and maintain
Another awesome video
Just came across your video Im 6 foot and on June 18 2020 I was 575 after finding out what i weighted i went into a major depression i didn’t eat for 10 days all i consumed was water after that a light hit me hard I researched my body type found out what I wanted to do I wanted to lose weight while also build muscle mass I’m currently doing the military diet on Monday thru Wednesday, Thursday through Sunday I only consume 1200 calories a day and i intermittent fast every day from 5pm to 9am i walk 4 miles everyday and resistant band training 4 times a day 15mins each time today is Oct 22 2020 I weigh 461 I have lost 114 pounds so far and yes im from Texas do you feel like i could do more or am i doing ok so far
Wow!! Incredible progress ❤
There is so much conflicting information on this, so I can see why average folks can struggle with weight lost. So much information out there saying that 1200cal is to low and your BMR will always be negatively affected.
As for me, I've been on a 16:8 low cal diet, around 1200cal since I suffered a stroke this past Feb. Lost 45lbs, went from over 30% body fat down to about 21% currently. Lost 4.5 inches off of my waist.
At age 47 I feel incredible now but there was one thing I did that changed everything. And that's becoming (added) sugar free and not eating processed foods any longer. Everything else in my diet has remained the same. By eliminating those horrible calories from the sugars and bad foods, I have been able to sustain my low cal diet with any issues at all.
For reference, I am just a 5'4" male that currently weighs 154 pounds....down from 199.
@Paul Revelia So let's just say I get to my goal weight right, can I start eating maintenance calories for that weight or will I put on body fat if I did that in a small time frame . I'm talking about after doing a 900-1,000 calorie diet. I also aim for over 10 mile walks and I put time into bodyweight workouts like crunch kicks, chin-ups/pull-ups, and TUT 10 sec push-ups. I do a 2-day split muscle recovery. I was watching Greg Doucette for the longest time then I found you and started watching your videos a lot more than Coach Greg's lol mostly because your a natural bodybuilder, not that Greg Doucette gives bad advice cause he does give hella great advice for being natty. He was natural for most of his career. He broke a Guinness World Record in like 2015 if I'm right for bench press if I'm correct. I mainly watch both you guys! btw I'm trying not to gain body fat at my goal weight, I want to maintain it. Goal body fat is minimum 8-10%. I'm at 15-16% body fat with 47% muscle mass and I'm at 138-140lbs being 5'6. I'm 18 as well.
Always like share and subscribe videos that don’t try to sell you things. Respect boss
Thanks 😊
Based on my experience, it is very important to incorporate as much physical activity while dieting as possible to develop those good habits so that once the diet is over, you'll continue exercising and it will just be that much easier eating more calories. That's the key to sustainable weight loss. Losing weight on 1200 calories for a short duration has worked for me in the past. It will work for some. It definitely is not sustainable, but you'll see results quickly and that can be very motivating. The key is to set realistic goals and not feel disappointed if you don't end up looking like a fitness model after this sort of diet ends.
I'm working on finding the right IF schedule myself. I did OMAD and lost weight but my metabolism dropped. Switch to a 16/8 and my metabolism came back up but haven't lost anymore weight yet. I know I can improve on the quality of my diet so that's what I'm going to try next.
Most accurate way to track body fat at home
The first time that I went to a nutritionist she recommended me a 1200 calories diet. Since then every time when I want to lose weight I do this diet. But I started to have hormonal problems doing it long term. Is this normal? What should I do when this happens?
Great answer! I started my new diet at 6’5” 310 and I’m down in the low 290’s after only 2 weeks. I’m keeping strictly around 1500-1700 calories between 3 meals, breakfast, lunch and dinner. High protein, low carb and outdoor walking just over 4 miles a day. I’m not starving between meals and the weight is flying off. My main thing is choosing meals that I genuinely enjoy. I think that’s a big key to success.
I'm a foodie and totally get the choosing foods we like part.
💪🏾✌🏾 another great video
Appreciate it
If you look at food as a privilege that not everybody has . You'll eat less , you gotta trick your mind into thinking you don't need food , because in most cases you don't need that much food for maintenance, it takes months and months of discipline, dont give up 👍👍👍
1200 kcal + walking works, but it can only be done for a couple of weeks.
Do you have experience?
I unintentionally ate roughly 1400 calories per day for over half a year, and had a severe stall for almost 4 months. I have fixed it now but I ended up having to reverse diet to make progress again. Had a 6'1 318 lbs starting point and hard stalled at 238
Melontotem doubt you ate at the calorie range this idea of stalling really just means you either didn’t move enough or you didn’t eat what you thought you ate caloric wise
@@KEJ9225 No, I calculated it myself for 2 weeks after I noticed me being stuck at a certain weight for almost 3 months and not feeling great, with dizziness and sleep was poor, I most definitely was undereating. I was using a food scale and measuring cups even, my range was 1400-1600 calories as a 6'1 318 lbs male. I was eating to "Satiety" so even to this day almost a year later I have to calculate everything because I do not "feel" hunger in general I eat because I know I have to
ya people lose a lot of weight just by walking 30 to 45 minutes every day. It is very safe and effective. ya it is best u do every day for years not weeks. lol The problems are most people want to lose weight fast and go extreme on both eating and exercise and sometimes it is bad for your health.
I’m back, it has been a year since I last commented. I’ve learned a bit more and the experiment continues. I got down to 170-175. My new goal is to get down to 160-165. That would be sweet. I try to enjoy the process and learn from failures and successes.
You're absolutely right that walking is great. Unfortunately I'm 38 years old and I haven't been able to walk since I was 10. I'm 350 pounds, 5 foot 10... thoughts?
Hi Paul.. truly find it motivating to get fit watching your videos.. I’m 5 feet 6 inches n weigh 68 kgs .. I need to get stronger n get rid of all the excess fat .. plz do guide me. I’m trying now the intermittent fasting.. n I’m determined but get very confused what exactly to eat coz there are so many diets, n information out there it’s mind boggling.. would appreciate your help. Thank u
Breakfast have eggs, broccoli
Lunch grilled chicken salad minimum dressing
Dinner lean protein with small amount brown rice and veggies
Also if you like Indian food have cooked sabzi's but no roti or white rice.
Daal by itself is a great quick healthy snack if pre-made.
omad with keto (one meal a day) would be a good choice for such low calories but i would not do this every day just 2-3 times a week and you are good to go with that longer term. keto will blunt your hunger also
That is not keto but having a very low carb day that for sure helps "cleaning" from sugars. Probably you reach a mild ketosis in the second night. Which I also think is very good. Carbs are very welcome in my diet but not too high every day. The keto term is a bit misleading
@@Marco-jx9rr 🤷
@@Marco-jx9rr he said 2-3 times a week going keto. He didn't say anything about going into ketosis
I am on week 2 of 1000cal a day 1 carnivore meal a day. I spent about 4 weeks to prep my body for the change. I have lost about 7kg since i started prepping for it. Have 2 weeks left. Feeling great and my gut and skin has improved alot.
Congrats
i build muscle on 1200 to 1700 calories a day.. and about once a month i fast for 3 days.. i eat about .5 grams of protine per 2lbs of weight per day. if i notice i still feel sore after about a day of rest i increase my protine the next meal till soreness goes away. usualy i recover imminently after a 1 hour ressistance traning workout.but if i work out longer i will need more protine for faster muscle repair. no matter how much carbs and fats i eat my body easily converts to keytones after about 6 hours of eating. once your body gets used to fasting you will burn more sugars,and fats easier over time.
I'm 5'10" and 58 years old. I started Sept. 9th at 261lbs and I've lost 23lbs so far on keto. I don't watch my calories, but I seem to always be in the range of 1150-1350 and under 20 net carbs a day. I don't like many veggies so I stick with broccoli or a salad. I eat a ton of eggs, avacados, ,bacon and chicken. I also do intermitted fasting 6 days a week. It takes exactly 7 days to lose 2 lbs. Not exercising yet. I plan on cardio when I reach 225lbs.
Unhealthy amount of weight loss, tbh. I hope you’re keeping up your protein and strength training in the gym. Especially at your age, natural testosterone may be an issue as well as elasticity in the skin, etc... that’s pretty low cal and you’ve lost a lot of water weight from glycogen stores in your muscle.
@@Sffker 2lbs a week is normal...
I'm 5'3 and 170 and my doctor put me on a 1400 calorie diet. Its working.
So if go see my doctor they can tell me the macros and calories I should eat a day?
Just wondering do you get many of your clients that lose weight and get down to around 10 percent bodyfat start getting comments from people saying that they look ill because there face has slimmed down?, recently lost 20kg mostly bodyfat and returned to gym today with everyone saying I look ill and skinny (even though I think iv retained a good amount of muscle), plays with my head a bit but I know it's part of the process of getting lean I'm just curious as to how often this happens to other people.
In my years of experience with the gym and being a athlete from a young age I noticed that most coaches assign a diet and workout plan based on their personal thoughts/mindset/intentions such as:
1.they are scared of taking responsibility which is a result of lack of confidence, knowledge or experience.
2.bad intentions, want to keep you around for longer which means they make more money.
3.they just don't have the experience or the knowledge to take you all the way or divert from the standard one fits all plan that everyone is following or even a trend that everyone is talking about.
Most of the the time people who go with trainers like that end up lost and confused which constantly stops them from achieving their goals and if they do its probably in the lest most efficient and time effective way.
Another thing I notice is that if he trainer somehow fluked and the client lost the weight and saw results maybe cuz they stuck to the planing enough till it eventually worked the trainer gets all the credit so the person eventually thinks he could never have done it without he trainer and that a mindset some coaches intentionally plant in their head for personal gain.
I am on a Keto program and OMAD IF, going to the gym almost everyday and doing a mix of cardio, HIIT, and weight training. I don't count calories what so ever, i only have one meal a day and eat to satiety, with plenty fats, and very low cruciferus carbs, and very likely this only meal being 1600 to 1800 calories or more. In only 3 months on a 5'6" frame at age 62, i'm down from 181 pounds to 158..Only got 8 more pounds to go, to be at hopefully close to 10% body fat.
That guy in your story doesn't need to be at such low calories diet, it's unsustainable on the long run.
Me instead i will keep at it as a life style change, also because it will help me reverse my Type 2 Diabetes, and keep Alzeimer and Parkinson decease at bay as i grow older.
I feel great, i have the physique of a person 30 years younger, and i look a lot younger than my age. That is what i would recommend your man..KETOGENIC DIET..
I was doing so well at 1600-1800 cal but had a few bad days and now I feel like I'm worse than when I started four weeks ago!
I did 1200 calories for over a year and lost 125 lbs and i slowly increased my calories to a 1500 calories, it works and you lose fast but it’s not easy
Wow. Good job.
Nice, congrats
I did not exercise I went for bike rides and hikes things outside never stepped foot in a gym, but that was just for fun when you loose weight it all comes from nutrition really and how much you eat and what you eat, exercise is good for toning good for your heart if you want mussels haha
Thats amazing! How tall are you? And at what age?
A year ago I thought u used steroids so I unsubscribed , then I ran into your vids again and I realized that you are not , so I subbed again plus you give great advice thanks
Steiroids or not he gives good advice. They don't just do the work for you man
I did both fast and steady weight loss . Steady was easier make you make small adjustments every week
I have gone from 227.6 down to 209.8 in 2.5 weeks at 1300 clean calories high protein a day and weight lifting.
Seems aggressive be sure to have an exit plan!
If you do 1200 calories a day and do several hours of LISS cardio a day for one month, that can be like not eating for a whole month and will make for an insane transformation.
Right!?
that does not sound healthy..
@@user-gj3kp8tt1d It may work for a bit but doesn't sound sustainable
it is sustainable but still depends on one's genetics. height, gender, weight, etc.
@@johnnewton8017 Its not supposed to be sustainable. You are just supposed to use such extremes for a short period.
I just started doing one week deficit, one week maintenance, and I was wondering how aggressive you think the deficit can be during the deficit weeks so that my metabolism doesnt slow down. I have a pretty fast metabolism and I would like to keep it that way. My maintenance calories I think are about 2,700. Will doing 1,200 for just a week slow down my metabolism? I could also play with the amount of days, like 5 days deficit instead of 7, or even less days, and still do maintenance for 7 days. I am 5'10, 170 pounds, yes, not that big, I am pretty lean already though so I would just do that for a week and probably see my abs already. I know I could take it slower, but I am still curious if its possible going aggressive for a week without slowing down my metabolism, or at least not too much. I definitely do plan to continue building muscle, I just would like to look a little more defined while doing it.
The best way to not slow down your metabolism is to do carb cicles. CArbs increase alot your energy expenditure, so, for example, if u eat 100 grams carbs on first, day, do 70 on second, 40 on third, and day 4, 5, 6 and 7 try to eat less carbs as possible. This way when your metabolism starts slowing down, you start another week, eat carbs again, and your metabolism doesnt drop. This is because of production of hormones. If you eat carbs, your ghrelin hormone increases, making you more hungry and increaseing metabolism and then, by eating fats, you increase your leptin levels, making you satiated. Hope I could help, Good luck!
What if you are a 5'1 female with not much muscle mass and basically 'skinny fat'? Would 1200 be maintenance calories or even a surplus?