Settling at your Lean Physique - How long does it take?
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- čas přidán 7. 09. 2024
- Getting leaner, and reaching a new, low body-fat is one part of the challenge. Settling there and establishing that as your "new normal" is a whole new story.
Can this be done? Yes.
The bigger question is, how long does it take, and what do you need to prepare for?
In my experience, this happens in 3 distinct stages, which we're going to cover in this video.
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I’m waiting for that day when your sub count shoots up to 200k in no time. Because it’s going to happen! 🚀
Thank you😊🙏
Probably never will happen, because he dosn't advise doing off the wall shit... But I do agree, he should have way more subs.
Haha yea I'm not looking for more subs honestly just looking to be more directly helpful w my content
This guy is one of the best, it’s crazy how idiots have so many subs and the OGs are not being seen
@@ssdabel Abel so true. It is a constant learning curve. A curve where u set up a baseline through good practices and constantly adjust over time. I have myself come from probably what was 40% body fat and have maintained 10-12% over the last 4 years.
One of the only people discussing these tooics. great work dude.
thank you!
These days it feels like a lot of your videos are tailor made for me. I really hope all this good content will result in more deserved subs asap.
Thank you!! Glad it resonates 🙏
Waw only persons who went through this can give this king of advice. This is not found in a book anywhere or in the internet. Bbut I am personally going through this right now. I am like in a training phase wrt to my diet to maintain. So I put myself through certain tests to see what happens like leaving home without a packed meal and observing how I make a decision when eating out. I confide this a training ground. Also making swaps like eating a big bowl sugar free jello while watching tv so I won’t binge on rice cakes ( yes I moved from
Binging on cookies to binging on sleeves of rice cakes to saving 60% of my calories for the night and making a big binge fest of protein icecream, jello, cinnamon sweetened egg whites, popcorn etc). By the end , I felt like I binged , felt really full and still stayed within my calories. All Of these are tricks i had to teach myself. Calorie management is a big thing. Should I spend it on a few ounces of beef or can I have double the amount in tilapia air fried with Frank’s Buffalo sauce. Also instead of mixing my protein in my oats , I make oats with almond milk and sweetener and also make protein sludge or protein Microwave cake on the side. This way I eat more volume with the same quantity of macros. To sum up, coaches should teach their clients maintenance. Coaches should include in their plan something called special assignments : within these special assignments, they should ask their clients to do certain things like
1. At 6 pm today I instruct you to go out, purchase one donut , return home , eat it , log it and then forget it happened
2. Take your favorite food and I instruct you to make a version of it using veggies, low fat and low sugar ingredients. Try to make it look and feel as close as the real deal. Send me a picture of it. Eat it. Log it. Now answer this, would you have this again?
3. I instruct you to an all your can eat buffet place . Eat whatever you want but do this a) only have 2 plates. Or b) only have 4 plates if the majority of items veggies and meat
4. I instruct you to go to bed hungry tonight . Let me know when you wake up , how you feel. It’s just one night , consider it an experiment.
5. Go to dinner which your friends. Order a healthy meal and go over you calories for the day by 200. Now the next day, instead of having whole eggs for breakfast swap with just egg whites. Move on the rest of the week as your normally would etc etc etc
These assignments coaches can give will expose clients to special real life situations which they will now know how to manage because they have done it and learn how to make swaps so they can stay lean instead of getting into a situation for the first time , not knowing how to manage it, and totally go nuts and Erase all the progress you have made. I am
Just like able : just a female version. I moved from fat to skinny fat to lean so many times that I can’t count . Also because I know how to lose fat, it tempting to
Binge get back fat because you know that you can just go back to a strict eating pattern and you can lose the weight . Having this mentality though is the worst place to be because then you keep going back and forth. It better to stay within a 5 pound radius long your best self so you can control your body always
It’s just crazy that I’ve just now found you
Better late than never!
This is a brilliant analogy, thank you for providing this
I like the jump cut when showing the abs. I guess they needed to get flex pumped a bit after the first take huh :)
super glad I bumped into your channel! I just got done with a cutting phase & was looking for info on how to maintain. This video is very helpful & will keep me on the right track to maintain what I worked so hard for!
Honored to hear!:)
@@ssdabel Also really liked your video about distracted eating, it was really helpful as well! Looking forward to watch more of your awesome videos
Much appreciated, Abel! Now i only need to get lean...
you can do it:)
@@ssdabel thanks. Still have a few more months of bulking...
Damn, you've grown mentally. 👍
brain gains! thank you:)
After years of not looking after myself, I tried a hard cut for 90-day transformation beginning Jan 1. I’m 5ft 6in (male)… went from 163lbs (roughly 23% body fat) to 135 lbs (10-11% bf) during that cut. I lifted 5 days a week on that journey down. Now, 5 months after my cut, I have lean bulked to 144 lbs and I am probably 12-13 % body fat, since I can still see a 6-pack when flexing. Controlling food urges was easy when cutting… because I implemented fasting with 6-8 hour eating window every day. It got much more difficult to switch to 4-5 meals spread out over the day. I was always a bit fixated on the next meal and watching the clock to hit that next meal 3 hours later. I still feel that way sometimes, but now that I’ve rebuilt my diet to a decent number of calories, slowly, I know how to compensate/correct if I eat too much when someone invites me out for a meal that I do not prepare myself.
Amazing -- exactly what I needed to hear, at exactly the right time! I've just achieved my weight-loss goal after a long, six months of strict dieting. I cant say Im entirely satisfied with my physique though. Im thinking if I intensify weight training, and floor exercises, I could re-gain some muscle-loss. However I still look and feel a little pudgy in the middle. But I dont dare drop any more weight before bulking up somewhat, as I am near the lower range of what is considered an ideal body weight for my build.
Good luck!
@@ssdabel Thanks! It's really nice to get advice like this from people with experience, like you, who know what they are talking about! Thanks again!
What a great video man! 10/10
thanks a lot!
Great content, you deserve way more subs!
Thank you!
Really helpful video (as always!)
Glad you think so!
Just a theory, but the higher appetite post-diet after you add in more calories could be your body responding with a positive re-enforcement of getting more calories which its been deprived of for a long time. It’s saying ‘finally more calories have more we need it!’ Until it feels the body fat is back to where its happy
could be!
Good job !
🙏
Most of this fell normal is more like forgeting what usually was normal and getting used with the suck ;-;
Awesome info, presented in a calm and clear manner. Thank you very much!
You said you should just eat more after reaching your goal weight and let the weight settle in. But how much more? At the new maintenance? Should I reverse diet to this new maintenance or jump to the new weight immediately?
I would jump to it immediately, if you're concerned, just estimate your new maintenance conservatively:)
I LOVE THIS ONE TOO
🙏
settling at your lean physique
aka quitting
hes talking about body fat settling points not giving up on the gains
@@JorgeGonzalez-sx7fk I know I'm only messing
Great! 🚀
💪
So I’m starting to see things how we should embrace body fat and higher bf levels raise anabolic hormones, mood, general life happiness. But still seeing some remnants oh how to gaintain or stay lean year round. Thoughts? Does a Happy middle exists? Is skewing to higher bf levels better?
I think a happy medium certainly exists - genetics play a huge factor here. For most, unfortunately there is a big gap between the leanest physique they can diet to vs the one they can maintain in the long term without feeling restrained. But with proper lifestyle modifications you can habituate to a leanER physique - so both are right...it's just a matter of degrees. I couldn't maintain 8% body-fat year round without going crazy, but could maintain 12% probably. For others that might be 15%, whereas for others that might be 7%. We need to accept the cards we've been dealth with:)
Do you think you can make just as good gainz ‘maingaining’? Rather than the good old mass and cut?
Good old bulk and cut is still more effective probably, really wish it wasn't