@@gordonjackwilkinson8772 she's talking about the difference in calories between men and women. A males cutting calories are the same as a females bulking. It was a joke dude.
Just taken back by the attention to detail in your videos: well-explained and thought out, carefully organized and everything is complete with annotated video description and reasoning. The transcribed out notes to the videos is a real treat to see, I'm almost having college flash-backs here. Outstanding presentation; by far one of the best videos articulated on a day's worth of eating. Bravo! Thanks for the Ori Brafman reference too!
Fuck me, it's hard not to eat pizza and stuff, I keep yo-yoing between 13stone and 14. I'll admit, been on an eating binge this weekend lol Ice-cream, crisp, chocolate, fried hash browns with bbq pulled pork sandwiches and coleslaw. Fuck it, still got crisp and chocolate left in a bag next to me now, I'll go back to eating good tomorrow and have a 3 day weekend haha
One of the aspects that make your videos so great is the high quality combined with realness. Just how you are showing everything in detail is just still valuable!
Love it! Your really good at making videos! Also the two meals per day with IF makes dieting super easy! Love your approach to focus on protein and fiber and calories verses how many carbs. Ive tried counting carbs and thats so crazy, never left me feeling full. Its the protein and fiber that counts! Great video Mario!
Great RUclips videos! very informative, simple and straight to the point. You're and example, a role model. Starting this Intermittent fasting protocol tomorrow. Saludos desde Puerto Rico. Wish you the best with your chanel.
great video Mario, its so hsrd to get ny friends and family to understsnd IF but video like this shows how good and easy it makes it. iv lost 20lb in 2 month using IF counting my calories and only hitting the gym 3 days a week.
Great video Mario . My diet looks very similar to yours. I also do intermittent fasting and without the intermittent fasting it seems very hard for me to stay under 2000 kcal/day . Cheers ! :)
Love these videos Mario! def do more cooking ones as well, or just make them a part of these full day of eating ones. Do you feel like it is easier to stay motivated and be consistent with your diet now that your youtube channel is growing and you're getting a bigger following?
+Ermin Hegic Thanks man! I don't find it easier or harder. My journey isn't subject to motivation anymore, it's just consistent action through the years of discipline I've cultivated. Here's the process through which I went to reach this point where motivation isn't needed shockingfit.com/gym-consistency-master-emotions-develop-discipline/
+Mario Tomic Great Article Mario. I enjoyed reading that and agree with the points in there. Its funny how it works, you kind of need that discipline and willpower to succeed on the fitness journey and I found that I've developed most of my discipline during those days of dieting and going to the gym. The hardest part for people is just getting started and building the momentum initially. Anyway, thanks and keep up the awesome work!
I’m glad you posted this video, this was very helpful! So I just started my intermittent fast 3 days ago and I’m on a 2,200 calorie intake. I eat 2-3 meals a day, and since I’m just starting....those meals are huge! I really dread when it’s time to eat and it takes me forever to eat the whole meal. When it’s time for the second meal I’m still full from the first meal and my stomach stay big allday from the food. Is this normal ? Will my packs ever show if my stomach is poking out allday because of the food I ate? I’m doing stomach exercises quite often but it feels like I’m losing my gains when I eat all that food. When it’s time to go to sleep my stomach is still big. What is your thoughts on this, please help me out. Thanks!
It is fun for me to watch the speeded up version of you cooking, all the while fantasizing that if this speed were real, lots of time would be freed up to do other things and I can actually get out of the kitchen sooner. Just a cool thought. Helen :)
Nice video, Thanks for sharing, but just 1 question, by looking at your first meal I didn't get how that meal has 71G protein in it. If we leave out the veggies out of the equation (although broccolis do have some protein) your main protein source was 4 egg whites 2 whole eggs, some oats and about 100G of cottage cheese. That roughly comes around 45G-48G protein. Just curious!
Awesome video I felt like I was taking in too many carbs, I've been bloated a few days...but seeing how you start your first meal may help, I wanted to supplement carbs other than potatoes, I don't eat rice ... Going to try this out thanks man!
Hi Mario keep up the quality. Was wondering, how did you calculate the macros of that second meal? Did you eyeball it or where they written on the menu?
5:48 This is the Greek company "Olympos" one of the best dairy companies in Greece. I buy their 2% yogurts, they taste great! Also one of the best feta cheese and milk.
I have to say you are the most likeable fitness guys on youtube. Love your stuff, good and down to earth information. Thank you for making these videos!
Hey Mario, I just found your channel a few minutes ago I instantly subscribed because the pains you described during your cut to 6% body fat are insanely accurate. Where are you filming your videos from?
Do you eat this every single day or just for that one day? This is the first video i'm watching and do you have more days on which you show what you can eat? I'm planning to start next month with intermittent fasting.
My macros are pretty similar day to day but the food choices vary. I like to have variety in my diet. The breakfast from this video is kinda my standard go-to meal but the dinner which I ate out will vary quite a bit. I'm not even in the same country anymore as when I filmed this video. Instead of focusing on specific foods focus on hitting your macros and calories.
Mario Tomic Ok got it. What do you do for a work out? Do you only do cardio or also weights? And how long is it healthy to do intermittent fasting? For like a month? So many questions lol
I lift weights 3-6 times a week. Lifting weights is necessary if you want to look good. There's no "healthy time" for intermittent fasting, you can do it as much as you want. Cheers!
Hey man great channel. I've been doing Intermittent fasting recently and eating one meal a day only. I wake up and eat my meal at 10 am then go to gym around 4 pm-6 pm. After that I don't eat anything since I am already in my fasting state, so the next time I eat is the next day. Is this bad and will this slow my progress on muscle gains? OR is it as long as I get enough total protein for the day in my 10 am meal it doesn't matter? Thanks. P.S. I am cutting so am also eating in a calorie deficit.
+Vichit Yang Eating just 1 meal a day isn't the best think you can do for muscle gains. And I doubt you can get an appropriate amount of protein in that 1 meal and hit all the other macros, that would have to be a huge meal and such extremes aren't recommend. I recommend somewhere between 3 - 6 meals per day as that works for most people, and those who do IF 3-4 meals within 8 hours works well.
Hi Mario, love your vids! I have a question. How does sugar intake like the cake you ate, and thus the increasing insulin affect your lipolysis? Can I eat sweets even in my cutting phase? Thanks man!
Mario, I've adopted a regimen of forcing myself to get 12,000 steps every day. Its not hard because of my job and my duties around the house, Plus I have a good pedometer that keeps me motivated to do so. I am lifting 2 days on and one day off for around 30 minutes or so. I am choosing not to do cardio at the gym because of the amount of steps i'm achieving every day. What do you think of the no cardio at the gym decision? Your opinion would be greatly appreciated as usual.
12000 is awesome :) I've been averaging about 10000 and it's awesome! No direct cardio is fine bro, cardio is tool to burn more calories. 12000 steps a day is plenty, focus on the diet and make sure you're in a deficit.
Hey Mario, I have a question conserning IF and training. Is it better to train on an empty stomach and start an eating window after training or to end window in the afternoon and go train in the evening, not eating anything afterwards? Thanks in advance for replying.
+paracelsusish You can achieve an amazing body in your 30s. Hormones don't become a problem with good habits until late 40s or 50s. The early you start the better it is.
Hi Mario. im a new subscriber to your channel and im enjoying your videos. I have a problem that i hope you can help with. Im 205 pounds 25% bodyfat and 34 years old, id like to get in shape, obviously id like to loose fat and gain muscle since im skinny fat atm, problem is there so much conflicting info out there, so many agendas from other utubers ect, they usually selling or promoting something. Id like to know what type of workout to do, how much i need to eat ect do i gain muscle first and get more fatter in the process? do i cut first? if so after the cut there wont be any muscle there so will i look awful, im genuinely stuck in what to do. Do you have any Videos that could help us newbies get started the right way? thanks so much
+Gregory baker The Skinny Fat solution got you covered bro ruclips.net/video/fUXmvJBxEaY/видео.html:) Also check out this one ruclips.net/video/WgFYA_v59NUa/видео.htmlnd you can find a beginner workout plan in the description of this video, put in the hard work and you'll get there. Good to have you here!
How is it called greek yogurt and that cheese you show in this video in Bulgaria and Croatia (you can use "Balcan language" i understand) Also best time to go to the gym while IF (i work in the morning). Thanks
Hello, Mario I just start using IF and feeling happy. Just I have one question about it. A lot of personal trainer says if u not gonna eat 2or 3 hours before practice don't go to the gym. they say u must eat before practice. My day looks like that I am waking up 9 or 10 am . 11 am or 12 at noon I am going to the gym. but my eating window opened only 1or 2 pm. I am skinny guy and I wanna build a muscles. So maybe before a gym in the morning I need to drink Protein cocktail ?
Hei Mario . Is there any problem if I prefer to have only 1 meal a day ? I was thinking to be my post workout meal , does it really makes any difference if I eat after my workout or 3-4 hours later ?
+Razvan Bugoi 1 meal a day will be an extremely low meal frequency and I wouldn't recommend that both from practical stand point (getting in all your macros in 1 meal is nearly impossible) and also from a stand-point of optimizing Lean Body Mass retention/increase. Between 3-6 works really good long term and an occasional 2 or 7 meals is fine.
+Mario Tomic Ok, so I should be fine with 2 meals a day though , right ? What about fasted training in this case scenario ? What s your point of view about this ? Thanks for taking time to reply !
+Razvan Bugoi Again, it's individual. Anywhere between 2 and 7 meals a day is fine. Pick whatever you can consistently hit your calories / macros with. For fasted training ideally you'd have some protein beforehand. Cheers!
Mario love your advices and tips :).. Question i IF mostly every day 16/8 (lost 15kg :)) 12 pm to to 8pm is my eaating window and fast from 8pm to 12pm next day. Due to situation i have to start gym sessions now at 4am how will this work with my IF? If i start at 4am i will still be in a fasted window and my nexy meal will be at 12pm. Any advice will cheers.
When do you exercise when you fast, is it in morning or evening? I tried excersices in morning after i wake up on empty stomach i felt like that i didn't give my best, i usually eat 2 slices brown bread 🍞 with peanut butter... I want to cut down my current body fat percentage is around 16... Tell me when to hit gym while doing intermittent fasting, i want to try the fast
Hey dude, Loving the videos, What do you think about this, im on 190 pro 190 carb 55 fat per day dropped from 207 to 189 dont do any cardio, i train 4-5x week how much cardio should i add in and what do you recommend dont want to drop below 2000cal or should i?
+kane 12445 It's hard to say bro, these are individual things and I don't know much about your whole situation or how it was changing over the months to be able to give you specific advice. Anywhere between 1-4 sessions a week can be fine, also depends on which type etc... I like walking. :)
the signature DFI breakfast haha. my version is: 200 g of egg white, 80g of bran fiber cereal, 80g of frozen mixed vegetables, along with 200-300 grams of low fat cottage cheese
I read 30-40g protein per meal is ideal... what do you think about that? Your meals had a ton of protein... I’d prefer to eat that much but haven’t because I try to keep protein at about 40-45g protein per meal...
Mario I'm glad you can do intermittent fasting I've tried but when I eat 1100 calorie meals I get lot of gas lol all day I find if I go a long time fasted like 8 hours eventually I'm lose my appetite and the race to eat everything before bed lol so I'm not really listening to my body if it needs more or less food on training my body right now to eat smaller meals like 500 yo 700 calories and some smaller meals in between that seems to work better for me lol I'll leave intermittent fasting when I'm traveling when I don't have access to a kitchen keep up the good work with you videos im researching more on my own on the internet about muscle nutrition your are the man
Haha Mario, it's funny because while you are listening "normal" audiobook when cooking, i am myself listening to your DFI Weekly calls HAHA, wtf. I don't know how you can eat raw brocoli at morning, for me it's already an exploit to not eat something sweet when i wake up, but green vegetables... it's too much next level for me :D
It's very unlikely that you're truly eating 1200 kcal and not losing weight if you're exercising at the same time. I talked about it here ruclips.net/video/iecu_7tcQcc/видео.html
+Mario Tomic thank you. Well egg whites, chicken breast all eventually add up in terms of salt intake. My issue here is I train decent at least 4-5 days a week. Don't do much cardio although I feel I should now mix it up. I continue holding water weight. I wouldn't say skinny fat either. As per my BMI/Caloric intake compared to my training, I should be at 2600 a day. Because I want the abs and get the last few layers of fat off of me, I eat well under that - usually ranging from 1800-2100. Am I undereating in your opinion that's causing the bloating? Do I need to eat more? I do IF 3-4 days a week. Sugar is well contained. I have not been doing cardio consistently either. Perhaps that's the missing piece? I drink tons of water too. I'm 174lbs at about 5'11 height.
+JazDanz You could be retaining water due to lack of sleep or higher cortisol levels or a certain food in your diet, it's hard to say. Too many factors are playing a role. Experiment with a bit more cardio and a bit more food. Also a good idea is to take a diet break every once in a while, that usually helps with the situation. Aside from that I can't tell you any specifics because I haven't worked with you through the whole journey and I'm missing the bigger context.
+Mario Tomic thank you very much for responding Mario. Even though I unconsciously knew this, you just helped me put this into perspective. My sleep cycle and pattern is the culprit. This explains it. I'm en route myself to get Fitness & Nutrition Certified before I can start helping others. As an RnB artist, fitness was and is a byproduct of that lifestyle that never left me. I enjoyed performing and acting in music videos - but more so the training regiment is what stuck a deep emotional chord and connection. Thank you once again!
+Marco Tamborini Whatever time you can be most consistent with. For ideal time check out this vid I made a while ago ruclips.net/video/b3Di2VNB0bM/видео.html
I saw one of your videos about spending 2 weeks finding out your maintenance calories, I do a bad job consistently tracking macros, would picking a number based off your calculator dropping that by 500 and tracking based off that number still make a cut successful? Thanks for your help.
Finally! Really wanted to put what a full day of eating looks like when you're doing intermittent fasting for fat loss at about 2000 calories. This one took a while to film and edit but it's 100% worth it! Also I did a few voice-overs sharing tips how to manage your diet when cutting fat. Let me know in the comments below if you find this helpful and if you'd like to see more videos like this one. Have a great day! -Mario
Hy Mario. Situation : -2300 ca. to maintain -1500 ca. cutting nr. -300-600 ca. burning nr workout+cardio Questions : - should i eat 1500+600ca. when i train or just 1500 ca. deficit nr. I am little bit confused. tnks bro."
It was an estimate of a person with an average body type (and not accounting for muscle). If you read the study you'll know that the body does have a relative cap on how much of how much protein it will absorb right away. But that doesn't mean that you're going to waste any protein at all. (Also, not accounting for different kinds of protein) If you want to know, I suggest you read the study. The WHOLE study and not just paraphrase it. Of course there is a limit, but it's at LEAST double of what the study initially suggested.
+FlaughEdits If you're in the same caloric deficit with the same macronutrient ratios it won't make a difference how many meals you have or when you have them.
Cutting on 1700-1800 calories with a 3 days a week full body workout (5x5 style). I weigh 89kg and I'm losing like half a kilo a week. Is it supposed to be this brutally long?
+Javier Saucedo I don't understand what you mean, if what will help you ? :D For physique stuff here's my recent update ruclips.net/video/DZkHpfpmSts/видео.html
as a muslim I try to fast in the monring sometimes can i do the same thing knowing that my fast time wld be from sunrise to sunset? would there be any difference?
It's generally accepted that it's fine to drink BCAA if it's before a fasted workout, otherwise full fasting is recommended. My recommendation is to not waste your money on BCAA and just get whey protein. It works better.
When you're a girl and you're watching men's cutting videos because you're bulking and looking for recipes...
haha
Sofia Virgen what happens...? you left out part of your comment!?
😂
@@gordonjackwilkinson8772 she's talking about the difference in calories between men and women. A males cutting calories are the same as a females bulking. It was a joke dude.
Pro-tip - to avoid feeling hungry when you have no work to fill that gap, play video games.
Love it ! haha
i can do 72h water fast.. thx to video games
Works for me
Just taken back by the attention to detail in your videos: well-explained and thought out, carefully organized and everything is complete with annotated video description and reasoning. The transcribed out notes to the videos is a real treat to see, I'm almost having college flash-backs here. Outstanding presentation; by far one of the best videos articulated on a day's worth of eating. Bravo! Thanks for the Ori Brafman reference too!
Thanks brother!
Been subbed since you had like 300 subs. glad to see you're starting to get the recognition you deserve.
+James Corey Thanks brother! Psyched to see the channel grow so fast!
The idea that someone might find it CHALLENGING to eat large enough meals is hilarious to me. I'd do anything to not way way way overeat every day.
A nice trick to get bigger meals and less calories is to minimize cooking oils and triple the amount of vegetables in every meal :)
Mario Tomic Indeed I admit to eating a lot of greasy high calorie fats and fried foods. I should increase the ratio of veggies, etc. Thanks!
Fuck me, it's hard not to eat pizza and stuff, I keep yo-yoing between 13stone and 14. I'll admit, been on an eating binge this weekend lol Ice-cream, crisp, chocolate, fried hash browns with bbq pulled pork sandwiches and coleslaw. Fuck it, still got crisp and chocolate left in a bag next to me now, I'll go back to eating good tomorrow and have a 3 day weekend haha
One of the aspects that make your videos so great is the high quality combined with realness. Just how you are showing everything in detail is just still valuable!
Thanks man!
One of your best videos, Mario. I like the quality, protein, fiber and bulk. And you give us options to add or take away from this base line. Thanks!
Love it! Your really good at making videos! Also the two meals per day with IF makes dieting super easy! Love your approach to focus on protein and fiber and calories verses how many carbs. Ive tried counting carbs and thats so crazy, never left me feeling full. Its the protein and fiber that counts! Great video Mario!
+Jessica Barkat Thanks Jessica, glad you enjoyed it!
1:51 "keep that in mind"...
... i designed this rhyme to remind myself how i got so far
Awesome content Mario, love the whole structure of this video, really entertaining and informative video as well, keep doing this!
+Ali Zadeh Thanks man!
Oh yes, thank you. That was awesome Mario. Great information!
+H Bruce Thank you!
Great RUclips videos! very informative, simple and straight to the point. You're and example, a role model. Starting this Intermittent fasting protocol tomorrow. Saludos desde Puerto Rico. Wish you the best with your chanel.
+Ripped Panda Thanks brother!
Cool video but did anybody else cringe when he used that metal spat on a coated pan?
I love eating Teflon with my eggs 😆
This is great. Long awaited.
+ashim parti Thanks man, hope you're having a great day!
+Mario Tomic yeah.. cant wait for the other Full Day of eating VLOGS.
Subscribed and liked for quality content and a natural body. Great motivation.
+Mycolic Acid Thank you!
great video Mario, its so hsrd to get ny friends and family to understsnd IF but video like this shows how good and easy it makes it. iv lost 20lb in 2 month using IF counting my calories and only hitting the gym 3 days a week.
+Jamie Pollard Great work Jamie! That's amazing!
You're gonna have a 10K celebration soon man! Good work!
+davkinder92100 Will do man, can't wait!
nice video brother, respect from Romania !
Great video Mario . My diet looks very similar to yours. I also do intermittent fasting and without the intermittent fasting it seems very hard for me to stay under 2000 kcal/day . Cheers ! :)
+cantravolta1907 If you want to eat bigger meals then with 2000 calories you don't have many options, it's gonna be 2-3 meals tops.
Love these videos Mario! def do more cooking ones as well, or just make them a part of these full day of eating ones. Do you feel like it is easier to stay motivated and be consistent with your diet now that your youtube channel is growing and you're getting a bigger following?
+Ermin Hegic Thanks man! I don't find it easier or harder. My journey isn't subject to motivation anymore, it's just consistent action through the years of discipline I've cultivated. Here's the process through which I went to reach this point where motivation isn't needed shockingfit.com/gym-consistency-master-emotions-develop-discipline/
+Mario Tomic Great Article Mario. I enjoyed reading that and agree with the points in there. Its funny how it works, you kind of need that discipline and willpower to succeed on the fitness journey and I found that I've developed most of my discipline during those days of dieting and going to the gym. The hardest part for people is just getting started and building the momentum initially. Anyway, thanks and keep up the awesome work!
+Ermin Hegic Thanks man!
I’m glad you posted this video, this was very helpful!
So I just started my intermittent fast 3 days ago and I’m on a 2,200 calorie intake.
I eat 2-3 meals a day, and since I’m just starting....those meals are huge! I really dread when it’s time to eat and it takes me forever to eat the whole meal. When it’s time for the second meal I’m still full from the first meal and my stomach stay big allday from the food. Is this normal ? Will my packs ever show if my stomach is poking out allday because of the food I ate? I’m doing stomach exercises quite often but it feels like I’m losing my gains when I eat all that food. When it’s time to go to sleep my stomach is still big. What is your thoughts on this, please help me out. Thanks!
It is fun for me to watch the speeded up version of you cooking, all the while fantasizing that if this speed were real, lots of time would be freed up to do other things and I can actually get out of the kitchen sooner. Just a cool thought. Helen :)
+H Bruce Haha, I really enjoy cooking as it allows me to listen to a nice book and it the whole process doesn't take that long tbh.
The mood lift / smile at the end after the dessert was adorbale!
+cenginator Haha
best fitness channel on youtube by miles.
+djnv11 Thank you!
Nice video, Thanks for sharing, but just 1 question, by looking at your first meal I didn't get how that meal has 71G protein in it. If we leave out the veggies out of the equation (although broccolis do have some protein) your main protein source was 4 egg whites 2 whole eggs, some oats and about 100G of cottage cheese. That roughly comes around 45G-48G protein. Just curious!
Everything is tracked via MyFitnessPal. Foods are in the description
Eggs alone over 40.
Awesome video I felt like I was taking in too many carbs, I've been bloated a few days...but seeing how you start your first meal may help, I wanted to supplement carbs other than potatoes, I don't eat rice ... Going to try this out thanks man!
Thanks bro! Glad you enjoyed it!
Love your videos Mario. What are your calorie goals on a workout day when cutting?
+Andrew Colucci It varies bro, can be between 1800 - 2400
+Mario Tomic true at what bodyweight?
+Andrew Colucci Hey bro, around 165 atm
Hi Mario keep up the quality. Was wondering, how did you calculate the macros of that second meal? Did you eyeball it or where they written on the menu?
Estimated, you get good at it after years of diligent tracking and measuring.
5:48 This is the Greek company "Olympos" one of the best dairy companies in Greece. I buy their 2% yogurts, they taste great! Also one of the best feta cheese and milk.
+diasspeed Awesome :)
+Mario Tomic Also thanks for the video, neighbour. Very useful :)
Mario what is view on fruit during a fat loss phase. Do you include it on a typical day of eating when you don't eat out? Great video btw :)
+Nicholas Busetti Hey bro, I eat fruit every day regardless of which phase I'm in :) Thanks !
New to the channel, great vids! Subbed
Thanks bro, great having you here!
I have to say you are the most likeable fitness guys on youtube. Love your stuff, good and down to earth information. Thank you for making these videos!
Thank you!
great video !! ... how do manage your workout with IF, do you workout before you break your fast ?
I'll be making a video on that. Yes, i do mainly workout in a semi-fasted state with protein.
awesome ... will check out the video once it's up :)
Hey Mario, I just found your channel a few minutes ago I instantly subscribed because the pains you described during your cut to 6% body fat are insanely accurate. Where are you filming your videos from?
I asked to early... Bulgaria lol. Keep up the awesome videos bro!
There's no specific country, I move to a new country every month or 2 for the last 4 years. :)
+Mario Tomic that's so cool, will you ever go to the netherlands?
is it your job that takes you to different countries? are you by yourself? great videos btw man ive subbed
Julian Simmes I've lived there in Amsterdam in 2012, great place!
Do you eat this every single day or just for that one day? This is the first video i'm watching and do you have more days on which you show what you can eat? I'm planning to start next month with intermittent fasting.
My macros are pretty similar day to day but the food choices vary. I like to have variety in my diet. The breakfast from this video is kinda my standard go-to meal but the dinner which I ate out will vary quite a bit. I'm not even in the same country anymore as when I filmed this video. Instead of focusing on specific foods focus on hitting your macros and calories.
Mario Tomic Ok got it. What do you do for a work out? Do you only do cardio or also weights? And how long is it healthy to do intermittent fasting? For like a month?
So many questions lol
I lift weights 3-6 times a week. Lifting weights is necessary if you want to look good. There's no "healthy time" for intermittent fasting, you can do it as much as you want. Cheers!
Intermittent fasting is a lifestyle. You can do it as longs as you wish every single day.
I'm currently IF on 2000 calories as well 👌🏻
+Skizziie Samat Awesome :)
+Mario Tomic Hey mario im also on a 2000 calories IF now , im 167lbs now , should i lower my calories : 200 protein 200 carbs and 45 fat ?
+Justcrazysam you can Lower that protein and add carbs
+Justcrazysam I don't know because for specific macros I'd have to do a full assessment. Generally a balanced approach tends to work for most people.
Cool vid man! :)
+blirsobraso brablirsobra Thanks man!
Hey man great channel. I've been doing Intermittent fasting recently and eating one meal a day only. I wake up and eat my meal at 10 am then go to gym around 4 pm-6 pm. After that I don't eat anything since I am already in my fasting state, so the next time I eat is the next day. Is this bad and will this slow my progress on muscle gains? OR is it as long as I get enough total protein for the day in my 10 am meal it doesn't matter? Thanks. P.S. I am cutting so am also eating in a calorie deficit.
+Vichit Yang Eating just 1 meal a day isn't the best think you can do for muscle gains. And I doubt you can get an appropriate amount of protein in that 1 meal and hit all the other macros, that would have to be a huge meal and such extremes aren't recommend. I recommend somewhere between 3 - 6 meals per day as that works for most people, and those who do IF 3-4 meals within 8 hours works well.
Hi Mario, love your vids! I have a question. How does sugar intake like the cake you ate, and thus the increasing insulin affect your lipolysis? Can I eat sweets even in my cutting phase? Thanks man!
If you're tracking your calories and fit it into your macros you're gonna be fine. This is an exception, 90% of my diet is unprocessed food.
Hvala na dobrim savetima. Imas sub.
Mario, I've adopted a regimen of forcing myself to get 12,000 steps every day. Its not hard because of my job and my duties around the house, Plus I have a good pedometer that keeps me motivated to do so. I am lifting 2 days on and one day off for around 30 minutes or so. I am choosing not to do cardio at the gym because of the amount of steps i'm achieving every day. What do you think of the no cardio at the gym decision? Your opinion would be greatly appreciated as usual.
12000 is awesome :) I've been averaging about 10000 and it's awesome! No direct cardio is fine bro, cardio is tool to burn more calories. 12000 steps a day is plenty, focus on the diet and make sure you're in a deficit.
Thanks Mario. Keep up the great work. Your videos are awesome, I love them.
the olympus cottage is greek. not bulgarian. dont get confused
Yeah, I learned that since then.💪
Hey Mario, I have a question conserning IF and training. Is it better to train on an empty stomach and start an eating window after training or to end window in the afternoon and go train in the evening, not eating anything afterwards?
Thanks in advance for replying.
Ideally you'd have some food before and after your training session.
Mario wich IF protocol you advocate? 16/8? from Lengains?
+paracelsusish I personally use the 14-16h fast but there's no one universal one that's best. It depends on the individual.
+Mario Tomic OK. Do you think that someone in hise 30's can achieve physique like that, you know, due to hormones and stuff...?
+paracelsusish You can achieve an amazing body in your 30s. Hormones don't become a problem with good habits until late 40s or 50s. The early you start the better it is.
Quick question: Your headphones include the MP3 player, correct? Could you give details on the specific model? I am looking for a good pair
+Ioannis Anastassakis These are my old Bluebuds X, it's a Bluetooth player connect to my phone
btw did you train on yr eating window? before or after?
I typically open up the eating window after workout.
+Mario Tomic thanks for the Reply but what do u take before workout?
Hi Mario. im a new subscriber to your channel and im enjoying your videos. I have a problem that i hope you can help with. Im 205 pounds 25% bodyfat and 34 years old, id like to get in shape, obviously id like to loose fat and gain muscle since im skinny fat atm, problem is there so much conflicting info out there, so many agendas from other utubers ect, they usually selling or promoting something. Id like to know what type of workout to do, how much i need to eat ect do i gain muscle first and get more fatter in the process? do i cut first? if so after the cut there wont be any muscle there so will i look awful, im genuinely stuck in what to do. Do you have any Videos that could help us newbies get started the right way? thanks so much
+Gregory baker The Skinny Fat solution got you covered bro ruclips.net/video/fUXmvJBxEaY/видео.html:)
Also check out this one ruclips.net/video/WgFYA_v59NUa/видео.htmlnd you can find a beginner workout plan in the description of this video, put in the hard work and you'll get there. Good to have you here!
How is it called greek yogurt and that cheese you show in this video in Bulgaria and Croatia (you can use "Balcan language" i understand)
Also best time to go to the gym while IF (i work in the morning).
Thanks
In Croatia it would be "Posni sir"
When I was on vacation in Croatia, I discovered Kajmak. It was so good
Hello, Mario
I just start using IF and feeling happy. Just I have one question about it. A lot of personal trainer says if u not gonna eat 2or 3 hours before practice don't go to the gym. they say u must eat before practice. My day looks like that I am waking up 9 or 10 am . 11 am or 12 at noon I am going to the gym. but my eating window opened only 1or 2 pm. I am skinny guy and I wanna build a muscles. So maybe before a gym in the morning I need to drink Protein cocktail ?
ruclips.net/video/cTJOxOoNx24/видео.html
Hei Mario . Is there any problem if I prefer to have only 1 meal a day ? I was thinking to be my post workout meal , does it really makes any difference if I eat after my workout or 3-4 hours later ?
+Razvan Bugoi 1 meal a day will be an extremely low meal frequency and I wouldn't recommend that both from practical stand point (getting in all your macros in 1 meal is nearly impossible) and also from a stand-point of optimizing Lean Body Mass retention/increase. Between 3-6 works really good long term and an occasional 2 or 7 meals is fine.
+Mario Tomic Ok, so I should be fine with 2 meals a day though , right ? What about fasted training in this case scenario ? What s your point of view about this ? Thanks for taking time to reply !
+Razvan Bugoi Again, it's individual. Anywhere between 2 and 7 meals a day is fine. Pick whatever you can consistently hit your calories / macros with. For fasted training ideally you'd have some protein beforehand. Cheers!
Mario love your advices and tips :).. Question i IF mostly every day 16/8 (lost 15kg :)) 12 pm to to 8pm is my eaating window and fast from 8pm to 12pm next day.
Due to situation i have to start gym sessions now at 4am how will this work with my IF? If i start at 4am i will still be in a fasted window and my nexy meal will be at 12pm. Any advice will cheers.
Do you think it's a good idea to substitute cottage cheese with tofu? I am currently living in Japan, so no cottage cheese here...
+266nm Variety is key, tofu is fine but I'd also look into other sources of protein such as meats. (if you do eat meat)
When do you exercise when you fast, is it in morning or evening? I tried excersices in morning after i wake up on empty stomach i felt like that i didn't give my best, i usually eat 2 slices brown bread 🍞 with peanut butter... I want to cut down my current body fat percentage is around 16... Tell me when to hit gym while doing intermittent fasting, i want to try the fast
+Mallisetty Praveen you can exercise at any time, whatever fits your lifestyle
is it ok to have so much yolks? no high cholestrol and all? how many eggs did u put there
There's nothing wrong with egg yolks.
oh god thank you :D i dont have to feel any guilt cheating my trainer on the whites only thing
Hahaha I remember vegeta from my childhood. A friends mom from middleschool used to cook with it :D
+cenginator Awesome!
Hey dude, Loving the videos, What do you think about this, im on 190 pro 190 carb 55 fat per day dropped from 207 to 189 dont do any cardio, i train 4-5x week how much cardio should i add in and what do you recommend dont want to drop below 2000cal or should i?
+kane 12445 It's hard to say bro, these are individual things and I don't know much about your whole situation or how it was changing over the months to be able to give you specific advice. Anywhere between 1-4 sessions a week can be fine, also depends on which type etc... I like walking. :)
This is actually greek cottage cheese! glad you like it! Great video!
+Nick Zookeeper Thanks Nick!
nice vid :) cute cameraman ;)
- Troy
+Castor TroyRO Thanks bro :)
Do you mind if I ask what you do for a living? I'm thinking online personal trainer :P
+Dane Knighton Hey bro, I'm an online coach
Mario Tomic Though so. Nice job man like it! You're good at what you do!
the signature DFI breakfast haha. my version is: 200 g of egg white, 80g of bran fiber cereal, 80g of frozen mixed vegetables, along with 200-300 grams of low fat cottage cheese
+Livio Dinaj Awesome! Cottage cheese goes really well with the meal!
I read 30-40g protein per meal is ideal... what do you think about that? Your meals had a ton of protein... I’d prefer to eat that much but haven’t because I try to keep protein at about 40-45g protein per meal...
Mario I'm glad you can do intermittent fasting I've tried but when I eat 1100 calorie meals I get lot of gas lol all day I find if I go a long time fasted like 8 hours eventually I'm lose my appetite and the race to eat everything before bed lol so I'm not really listening to my body if it needs more or less food on training my body right now to eat smaller meals like 500 yo 700 calories and some smaller meals in between that seems to work better for me lol I'll leave intermittent fasting when I'm traveling when I don't have access to a kitchen keep up the good work with you videos im researching more on my own on the internet about muscle nutrition your are the man
Thanks man!
Voluminous food with lots of fiber is low cal but filling.
Haha Mario, it's funny because while you are listening "normal" audiobook when cooking, i am myself listening to your DFI Weekly calls HAHA, wtf.
I don't know how you can eat raw brocoli at morning, for me it's already an exploit to not eat something sweet when i wake up, but green vegetables... it's too much next level for me :D
+mHz Guts Haha, the broccoli was frozen and then microwaved so it's not super raw but yeah, it doesn't have a nice taste lol
+Mario Tomic It seems like you worked on your "Peace" since your first video ! :D
if i ate this much i would swell like a balloon. been cutting and im down to 1200 calories and i've stopped losing weight. i dont know what to do.
It's very unlikely that you're truly eating 1200 kcal and not losing weight if you're exercising at the same time. I talked about it here ruclips.net/video/iecu_7tcQcc/видео.html
sto radis u bugarskoj? poz iz rh, i ja sam na IF!
+Tihana S Travel as usual
are you currently living in bulgaria and do you speak bulgarian ?
Hey bro, I'm not in Bulgaria and I can understand a bit of the language because some things are similar to Croatian
Hey... you living in Bulgaria?
Hey Mario,when will you be in Sofia again?
What is your sodium intake per day? They say around 1500-2300mg should be it
+JazDanz I don't track my sodium intake that much, the majority of food I eat is unprocessed and just put a normal amount of salt on it.
+Mario Tomic thank you. Well egg whites, chicken breast all eventually add up in terms of salt intake. My issue here is I train decent at least 4-5 days a week. Don't do much cardio although I feel I should now mix it up. I continue holding water weight. I wouldn't say skinny fat either. As per my BMI/Caloric intake compared to my training, I should be at 2600 a day. Because I want the abs and get the last few layers of fat off of me, I eat well under that - usually ranging from 1800-2100. Am I undereating in your opinion that's causing the bloating? Do I need to eat more? I do IF 3-4 days a week. Sugar is well contained. I have not been doing cardio consistently either. Perhaps that's the missing piece? I drink tons of water too. I'm 174lbs at about 5'11 height.
+JazDanz You could be retaining water due to lack of sleep or higher cortisol levels or a certain food in your diet, it's hard to say. Too many factors are playing a role. Experiment with a bit more cardio and a bit more food. Also a good idea is to take a diet break every once in a while, that usually helps with the situation. Aside from that I can't tell you any specifics because I haven't worked with you through the whole journey and I'm missing the bigger context.
+Mario Tomic thank you very much for responding Mario. Even though I unconsciously knew this, you just helped me put this into perspective. My sleep cycle and pattern is the culprit. This explains it. I'm en route myself to get Fitness & Nutrition Certified before I can start helping others. As an RnB artist, fitness was and is a byproduct of that lifestyle that never left me. I enjoyed performing and acting in music videos - but more so the training regiment is what stuck a deep emotional chord and connection. Thank you once again!
how did you calculate the calories for meal 2? specially the chocolate cake? how do you know what's inside it?
Estimate based on experience, it's always a guess.
Sam D use myfitnesspal
Does black coffe break the fast?
No calories, not breaking the fast
Mario Tomic thanks!
gym, after or before breaking the fasting?
+Marco Tamborini Whatever time you can be most consistent with. For ideal time check out this vid I made a while ago ruclips.net/video/b3Di2VNB0bM/видео.html
Why to trigger insulin so much with so many carbs?
What is your personal fasting window each day? What time to what time
I consume food typically between 2 PM and 10 PM. Cheers!
I saw one of your videos about spending 2 weeks finding out your maintenance calories, I do a bad job consistently tracking macros, would picking a number based off your calculator dropping that by 500 and tracking based off that number still make a cut successful? Thanks for your help.
I recommend not guessing and doing the 2 weeks.
Finally! Really wanted to put what a full day of eating looks like when you're doing intermittent fasting for fat loss at about 2000 calories. This one took a while to film and edit but it's 100% worth it! Also I did a few voice-overs sharing tips how to manage your diet when cutting fat. Let me know in the comments below if you find this helpful and if you'd like to see more videos like this one. Have a great day! -Mario
Can u do one with shirts off? And shorts
Question .. so for your daily macro does 170g of carbs include 31g of fiber or you counting 31g seperate from 170g carb?
170 carbs includes fiber, that's how MyFitnessPal counts it.
how bad is pizza I gotta know. is it good for bulking, can it be eaten while losing fat, and is it just bad in general?
Lol, Vegeta made a cameo in your video!
haha
can we build a men physique competitors with intermittent fasting ??? i hope you answer me .i really need the answer.
Of course lol
Mario Tomic thanks mario you give me the best style of eating .
Are you currently in Bulgaria?
Not atm
Hy Mario. Situation :
-2300 ca. to maintain
-1500 ca. cutting nr.
-300-600 ca. burning nr workout+cardio
Questions :
- should i eat 1500+600ca. when i train or just 1500 ca. deficit nr. I am little bit confused. tnks bro."
ruclips.net/video/WgFYA_v59NU/видео.html
They say that body can assimilate only 35 grams of protein per meal. The rest is being wasted. What do you think about it?
That's bullshit, ruclips.net/video/1IE9sIcTVTk/видео.html
It was an estimate of a person with an average body type (and not accounting for muscle). If you read the study you'll know that the body does have a relative cap on how much of how much protein it will absorb right away. But that doesn't mean that you're going to waste any protein at all. (Also, not accounting for different kinds of protein)
If you want to know, I suggest you read the study. The WHOLE study and not just paraphrase it.
Of course there is a limit, but it's at LEAST double of what the study initially suggested.
but does it work faster than normal dieting (eating every 3 hours or so)?
+FlaughEdits If you're in the same caloric deficit with the same macronutrient ratios it won't make a difference how many meals you have or when you have them.
Mario Tomic oh okay ima try it anyways :P
+FlaughEdits Intermittent Fasting is great, definitely give it try!
hello. just subscribed. your videos are very helpful
Thank you!
Cutting on 1700-1800 calories with a 3 days a week full body workout (5x5 style). I weigh 89kg and I'm losing like half a kilo a week. Is it supposed to be this brutally long?
hi Mario. just curious...what's your weight and height. I'm 5'9" and 185#. trying to get down to 170#. will this help me?
+Javier Saucedo I don't understand what you mean, if what will help you ? :D For physique stuff here's my recent update ruclips.net/video/DZkHpfpmSts/видео.html
What are you doing in Bulgaria ?
Hey :) I was traveling as usual
Did you like my country?
How many months should I diet and how many months should i rest from diet?
So is it ok to do Intermittent Fasting while on a Calorie Deficit?
My caloric intake for fat loss on workout days is 1900
of course thats the whole point, you fast in order to push your meals later in the day so you go to bed satisfied
@@yannz8617 ah shit 3 years is a long time i have learned quite a lot in that time, anyways i appreciate your reply :)
S J ahaha anytime
Are you fasting and are on very low carbs?
+Chris I'm not on low carb, and I am doing Intermittent fasting sometimes
i cant eat broccoli ..... which thing can i replace it with ?
Whatever other vegetable you enjoyed, there's no magical food
thank you :)
been intermittent fasting myself and trying to stay at 2000
+Joe Powell Awesome!
So how would you count the 2000 calories? By the products you buy and stuff?
once you know what it looks like you're set ... everyday looking in the mirror and keeping track where you're at
In one meal can I take whey protein?
You can eat whatever you want as long as it fits your daily calories and macros.
as a muslim I try to fast in the monring sometimes can i do the same thing knowing that my fast time wld be from sunrise to sunset? would there be any difference?
You can fat any time of the day that fits your schedule.
is there any difference between our digestion (or food absorbtion like benefitting from it) in the morning or at night?
is it okay to drink BCAAS while fasting?
It's generally accepted that it's fine to drink BCAA if it's before a fasted workout, otherwise full fasting is recommended. My recommendation is to not waste your money on BCAA and just get whey protein. It works better.
+Mario Tomic have to disagree, I think if you can get your macros in and hit your protein grams then there's no need for whey protein at all.
Of course you don't need whey protein :)
2000 calories feels like torture after 3300 bulk days.
haha, yea
Just one potato? Can I substitute for sweet potato?
Sweet potato is great.