"Can you sustain this for the rest of your life?" - "probably not".... that's the most generous 'probably' there has EVER been. You COULD sustain this for the rest of your life, given that it would probably kill you within a year.
This video is amazing. Definitely gonna take your tips and try to lose 20%-25% body fat. I think I was doing those exact mistakes but I need to stop and see where I’m going wrong. Thank you!
Outstanding overview. I follow many fitness and nutrition channels but can't recall one that provides so much helpful, "bigger-picture" goal-oriented advice.
Very good information. I went too low in calories for my show and lost to much muscle. I didn't include diet breaks in fear that I wouldn't come in lean enough. I even spilled over in my peak week carb load. I got lucky and won my division in over 60, only due to weak competition. I'm going to incorporate more of your dietary techniques for my next show.
Informative video! Thanks for breaking the philosophy down in such a concise way! Even after so many years of training - this has never been explained to me as clear as you have. Glad I invested in the lifelong subscription to Ganbaru (not a shameless plug). Thanks for putting out such awesome and succinct information that dispels modern myths towards fitness!
I've been watching for a while for the great lifting and life advice but I have to comment for the Rush shirt. Unsure if you could get much cooler at this point
This is hugely well presented. Bought the lifetime ganbaru access a few years ago but only got to use it dedicated this year and the results have been amazing (i just finished GB Full Body 2.0). So excited that ive been mapping out which programs to complete over the next year. Coupled with this overview, its now really clear to me how to achieve what I want in terms of nutrition given what Ive decided to train for. This is my accountability post to check in at the end of the year with positive results ❤
Thank you. I've been in a dieting period for about 12 weeks now. I've been struggling very much these last three weeks with issues in mood swings and struggling to keep the deficit going. I've been doing this thinking that "lifestyle" changes are forever. I think incorporating a fundamental understanding of "diet breaks" wherein maintenance energy intake is really going to help me with continuing. Been eating at a 500k deficit now for 60 days and it's been wrecking my mental state. Just trying to eat and be healthier in life. A 5'4" F weighing in at 97.5kg isn't healthy long term. Am now down about 10% to 85kg. I feel proud but after listening to this you've encouraged me to pace myself and take a break
I hope you're enjoying the break, and I hope you didn't get hit too hard by the rebound hunger (because in my experience, that is worse than the diet hunger). Renaissance Periodization also has a great video on prolonged fatloss, that mention a lot of the same stuff, but also some additional things, about how long to maintain etc. Best of luck
I lost 28kgs. Do keto 18/6 and some 2 day/48 hour fasts. Start fasting. The more you do, the more you can do. It's very effective up to a point. Be easy on yourself too, while watching what you eat. God bless.
I recently did my first cut (or first diet of any kind) ever, and because I was kind of tentative about it (and probably overestimated my maintenance calories), I only lost 8 pounds in 12 weeks (starting from 167 pounds and about 20% body fat). It actually made a dramatic difference in my appearance, though. I was going to follow Mike Israetel's advice - deficit phase for 6 or 8 up to 12 weeks maximum followed by a maintenance period of equal length - but ended up in a deficit for 12 weeks but maintenance of only 10 weeks (still longer than your standard, which would have been 4-6 weeks at maintenance). Then I started phase 2 of my cut, this time less tentatively with a solid 500 calorie daily deficit, and I've lost 8 more pounds in 6 weeks, bringing me down to 151. If I continue for another 6 weeks (up to Dr. Mike's 12 week max), I could end up at 143! That's insane. I didn't think there was that much of me to lose. But this is an adventure. One thing Dr. Mike recommends is that, when you go back to maintenance, since you really don't know what this is - and it could have gotten lower as you lost weight - you only go up halfway from deficit to estimated maintenance, weigh yourself in the mornings for about a week and see if you're going up, down or sideways. If down, go up another quarter of the way for a week - in other words, feel your way to maintenance rather than just going right to it. I've got six weeks to go. If during that time, I lose all the rest of my weight and actually just disappear, please tell my wife and my girlfriend what happened to me, because they might worry. Or not.
When u try to maintain, go slow adding calories and keep protein high. Your muscles might be waiting for fuel and building blocks and its better to have them fill out than gain fat if you go too high for a bit on calories. Don't freak on water weight gain at first too. Give it 3 weeks each calorie raise to see if your weight holds after you get glycogen and water back in the muscles.
Here are the key points: Mistake 1: Crash dieting The youtuber lost 25kg in 20 weeks, which is an unhealthy rate of weight loss. He recommends losing 10% of your body weight per dieting phase. Mistake 2: Restricting carbs He cut out all carbs and replaced them with almonds and eggs. This made it difficult to train and resulted in muscle loss. He recommends eating carbs to fuel your workouts. Mistake 3: Not taking diet breaks He didn't take any breaks from dieting, which can lead to stress and burnout. He recommends taking a diet break after each dieting phase.
Losing in phases is so important! I’m on my phase 2 - lost 10ths and kept it off for 3 months. About to lose another 10/15. Takes me about 6-8 weeks of increased work and calorie restriction to reach it and then I just try and stay consistent with exercise and go back to maintenance. So good.
This whole thing about eating carbs and muscle performance. I have been mostly keto / low carb for about 3 years. I initially lost 67lbs in 12 weeks. It was pretty consistent at 1.4 lbs of fat a week. It didn't really slow down until I got to about 180 where things stabilized (Started at 240lbs). I was still around 19% body fat at 180 lbs. The thing is, the whole time I was low carb, I was extremely high energy. I did rock climbing every saturday and wake surfing every sunday and usually hiking during the week. On an all day climbing expedition I never ran out of energy and was never hungry when in Ketosis. So now it is years later and I am starting body building. I am trying to incorporate carbs into my diet. I have been up to 200 grams of carbs a day from rice mostly. The thing is, the more carbs I eat, the more tired and sluggish I am. I feel reduced power on carbs and I am hungry! So the whole point of all if this, is the question about Gluconeogenesis (GNG). So basically, GNG can make all the glucose it needs, so why do we need to consume carbs at all? I have made some great gains in the last few months in muscle growth. I can see it on my body and feel it in my lifts. But I am also packing on fat trying to eat carbs in the process. I actually track everything I eat and I am in a calorie deficit, but still gaining fat. Whats the deal with that?!
Go back to what works for you, man! Carbs aren't good for you in large quantities so bring in a bulk it can be even more damaging, fat is much more easy for the body to store as fat non-destructively
Some good ideas here: Losing a percentage of total bodyweight per week as opposed to a number (1% per week vs 2lbs per week) and the idea of taking diet breaks once you've lost 10% of your total bodyweight for 1/3 to 1/2 the time it took to lose it before resuming your diet.
I've always found the two steps forward, one step back approach works best. Linear progress over a long period of time is not sustainable. I go hard with a calorie deficit for about 2 or 3 weeks, then go back to maintenance or a little above for a few days to reset. Then its back to the grind and progress picks back up again.
I have been waiting for this video for such a long time and I definitely enjoyed it and will implement everything learned into my life. Thank you Eugene, since I discovered your channel my physique has improved drastically.
How much of this applies to people who are morbidly obese. I defo understand that you're more likely to burn muscle along with fat with the intense diet and training you did, but if you are obese surely the body would utilize the fat instead since you have a ton more?
Thanks for the advice. I previously made mistakes and lost 24 pounds on my first cut using keto but losing 6lbs of muscle in the process! This time round I’m staying balanced with my macros and aiming to maintain lean mass. 9 weeks in and 14 pounds down cutting my calories to 1900. I’m going to do a small diet break and then go again
What a fantastic video. I recently tried your quick 2-3 week steep deficit approach from your video a few months back and had incredible results. (Went from 2800 calories to 1700 and lost 4kg) Doing a couple weeks maintenance then back to a steep cut for a another 2 phases before the end of the year, it’s so much easier than doing a slight deficit for 6 months …
@@cocatezz My understanding (from what I remember of Eugene's video on the matter at least) is that as long as you're eating a sufficient quantity of protein (I think 1.5-2g per kg of bodyweight is what Eug recommended, but don't quote me on that), you'll minimise muscle loss. That's not to say there won't be any muscle loss at all, but it'll be comparable to the loss you'd expect from longer term cutting as well
@@MrBobogoa I'm a female and maintain at around 2100, so for me this would mean going down to like 1k and I'm just thinking how I could do it hahah, This is so intriguing, though. I'm so interested in your journey. Did you experience strength losses in the period of mega-cutting?
Tried something very similar to this. Pseudo keto, with barely any fat and zero carbs. I felt like dying and taking a piss would tire me. Then i decided to just go yolo, triples my protein and added fat. I went from a dying donkey to going for a run after leg day. Everything hurt but i still had some energy to burn. Maybe im built different but keto with alot of protein gave me more energy than carbs ever did. Also my skin and hair improved drastically. So yea..keto is epic
The new trend in youtube research dieting: - no excessive cardio as your body will compensate - don’t keep reducing calories as you will feel bad - carbs are important for progress and retention Every body has a different comfort zone where it wants to remain around a certain fat %. Now i’m stuck at about 12% and smaller than i’ve ever been in 10 years of training lol
The new trend in RUclips fitness expert channels: - Anyone who was once over weight that got shredded thinks they are suddenly a fitness pro and get people to start listening to them. Run from these self-taught influencer channels and find people that have accumulated years of education and professional coaching.
@@FitnessSheriff chill out Peacock dude anyone can become a coach its not rocket science guy. Its simple CiCO and simple Periodization in your training and your set. Stop over complicating things that regular nerds or dorks can't be coach's. Its foolish to think any of that. Anyone can catch up and read studies and literature and keep up with the science in training and dieting and nutrition like I said its not rocket science dude calm down
@@FitnessSheriff this Peacock dude saying all this nonesense and hes the guy doing barbell balances lmao 🤣. The dimwits telling other dimwits what not and what to do is a perfect example 👌 of this dude Peacock loving Gavin
@@BigDees19 Balance is the most under trained athletic asset and first trainable skill you lose as you age - leading to injury. I'd suggest installing a balance beam in your house immediately. Available to purchase from my website for 3 easy payments of $499.
Just listen to the old school stuff, when everyone kept it simple and got results, nowadays everyone wants to over complicate things then it leaves people with analysis paralysis
What a great video!! If you ever get a chance to reply to this, i am interested in the consequences of this crazy diet you did at the time and the way it affected your physical health. Thanks and can't wait for the next one
Great video. What did your weight training plan look like during that contest prep diet? How long were your rest periods, and how many sets/reps were you doing per exercise? Thanks!
Is it possible to do the reverse when bulking? For example say my maintenance is 2500 and for a few weeks eat 3000+ then drop back to 2500 for a few weeks? Would love if the same method worked for bulking
Eugene, my partner is 153cm and about 75kg. She only eats around 1200 calories per day (with a cheat day probably once per week) and regularly gets 20k steps in a day. She strength trains in the gym 2-3 times per week. Do you have any ideas why she is struggling so much to lose weight?
I feel ya man. On week 7 of a cut currently-tracking everything I eat, regular lifting and lots of steps, and the scale has only gone down maybe 3 lbs, if that. Really don't know how much longer I can keep it up before I just give up. I'm hungry all the time, it stinks!
Stop cheating on your diet and count calories correctly. What these applications like "my fitness pal" suggest is very often wrong, I recommend double-checking what you eat
She’s not eating enough… like 1200 calories??? Her body is in starvation mode when she has that cheat meal is causes her to gain the weight back.. she can be doing 1700/1800 incorporate cheat meals separated through the week instead of the whole day of cheat meals. Thats just my opinion tho lol
Hey man, I'd love some advice. I'm at 23% BF, via navy method (sailor here) I'd love to drop atleast 10% within a month or 5 weeks. I eat purely chicken and 1 cup of white rice and veggies for lunch and dinner and other protein sources for breakfast. I feel I am in a good deficit but the scale numbers fluctuate first thing in the morning. Sometimes higher than other days. I lift 5 days a week, training a muscle group a day.
I’d be interested in your opinion using LISS as a tool to aid in reducing hunger. I am 5’ 8” and typically need to eat 3000-3500 calories of mostly whole foods to feel satiated. I need a lot of LISS (2-3x5K walks on top of my morning exercise) to get myself to be at a satiating 500 calorie deficit. Is this reasonable?
For the past years, I knew I was slowly putting on fat, but I was afraid to go on a diet. My physical and mental performance had dropped significantly the last time I had done it. I couldn't risk my studies, my graduation, my grades, my job applications, my months of probation on the job, the months to the first raise etc. All of these things were already challenging. They take 100% of my brain. I was absolutely right. If I lower my calories so I can expect to lose 1% BW per week for even one day, I can't work properly the next day. I'll make mistakes left and right. Luckily, I found that at a 0,5% pace and intermittent fasting, my brain works pretty much as normal. It's terribly slow, but if I can keep living a normal life without much suffering, it's okay. It's just a real test of patience.
After a point I just hear, "blah blah, blah... blah blah" I just can't retain it all. I wish I had enough funds to hire someone to just put plates of food in front of me and say, "eat this". "drink this", "lift that 10 times", etc., etc.
Thank you very much for sharing your wisdom. I was not going to watch your video because I am 2 decades older than you and thought, sure this would help a person in there twenties but not a 50 year old. But then I quickly pressed play and watched the video several times. WOW! Thank you Jesus for this young man and his wisdom 😀😌🙏🏼. For those who think I’m being dramatic. I’m 5”11 and weighed 128 Ilbs majority of my life. I reached 289 Ilbs with no clue of how or why I was gaining weight within 3 years. I began to work out at home doing over 450 squats a day etc. and eating less and less but using more olive oil (too much) everyday. I ate salmon, tuna or boiled in water and rinsed ground beef only and loads of spinach, tons of almonds, pecans and walnuts per week. And I must not forget my daily ginger, lemon and cinnamon tea. I thought I had it all figured out until I ended up in so much pain and found myself in emergency at the hospital. and being prepped for surgery few days later. I am now home recovering from surgery. I stressed my body, took on too much and didn’t have a clue of what I was doing to my mind and body. My Dr. and Surgeon insist I leave the weights alone for a while. Two dietitians agreed I know the right food to eat but my oil and nut intake was too much. And they insist sleeping only 2 hrs. per night for over 3 years was a problem as well. I’ve been out of the hospital for 11 days. I have lost 10 pounds. I’m not trying to lose weight now but I have lost 10 pounds pretty quickly. As you see, I really need your program. I can’t thank you enough!
Not me watching Eugene's videos and hittin Ganbaru while also munching on TJ's cinnamon letter cookies and a pbj sandwich..... :D Guess it's time to get serious before the Year ends even though the occasional crisps are too good to pass up....
Hey! I really like this video. Thank you for the strategies and the practical advice. I would love a video of your favorite methods, so definitely make that one! I am quite light (151lbs) and short (5’7”) and I find it hard to eat within my calorie restriction in order to take in enough protein and carbs to sustain performance. Any advice on how to structure a diet that minimizes performance loss while instigating meaningful fat loss?
Hey Eugene, bit of a random question considering the video... but can you do a video on activating the middle/upper back? my lats seem to take over everything I do
Seated cable row with a wide grip, single arm DB row. Make your shoulder blade retract before the arm takes over the last part of row. Weird enough, shrugs and farmers carries also.
Outstanding content. 👍 Learning from your own mistakes is key. This is the first serious fat loss video where a phased dieting programme (e.g. 10 weeks strict dieting, then 5 weeks recovery, rinse & reapeat) is recommended in order to reset the body & rebuild metabolic & hormonal health. This is a gamechanger. 👍👍
This video makes so much sense. I only want to lose about 15-16% of my body weight, I ve been struggling for years to lose that weight. I think I understand it better now. Thank you.
Hi Eugene, I have a question. What should I do if I been eating too little calories for to long? Should I get back to maintenance for a while and restart?
i simply eat once per day with a small snack during the day time,, hit the gym like crazy and make sure my hormone levels are healthy.. without hormones its near impossible to lose body fat.. so for those men and women who are trying to lose fat, you wont lose it if your body is not producing hormones optimally... if thast the case, you first need to fix that problem or get on TRT and etc for woman if they are to low. once hormone are healthy, you will see your fat dissipate very fast with this plan.. otherwise, its extmrely hard and causes more harm than expected. ive bene there and done that..
![OsamaSon - ik what you did last summer [Official Music Video]](http://i.ytimg.com/vi/4DIQDnu3mr4/mqdefault.jpg)
"Can you sustain this for the rest of your life?" - "probably not".... that's the most generous 'probably' there has EVER been. You COULD sustain this for the rest of your life, given that it would probably kill you within a year.
🤣🤣🤣🤣🤣🤣🤣
Lol
Bruh 🤣🤣
Eugene bro, your T-shirt game is so dope
I’m glad someone commented on that 🎉
Clearly he has great music taste based on all the band shirts he’s worn
fr fr
Plus the Gibson and Fender guitars.. 🤘
I’m so so happy the fish and rice cake clip, came out! It was exactly what I was thinking as you were chatting through yours!
This video is amazing. Definitely gonna take your tips and try to lose 20%-25% body fat. I think I was doing those exact mistakes but I need to stop and see where I’m going wrong. Thank you!
😅Oklahoma
Update?
Outstanding overview. I follow many fitness and nutrition channels but can't recall one that provides so much helpful, "bigger-picture" goal-oriented advice.
Very good information. I went too low in calories for my show and lost to much muscle. I didn't include diet breaks in fear that I wouldn't come in lean enough. I even spilled over in my peak week carb load. I got lucky and won my division in over 60, only due to weak competition. I'm going to incorporate more of your dietary techniques for my next show.
Appreciate the vid man, and the Aussie accent is refreshing too (from melb 🇦🇺)
Informative video! Thanks for breaking the philosophy down in such a concise way! Even after so many years of training - this has never been explained to me as clear as you have. Glad I invested in the lifelong subscription to Ganbaru (not a shameless plug). Thanks for putting out such awesome and succinct information that dispels modern myths towards fitness!
Thank you! 🙏
Keep these videos coming Eugene ❤️
Thanks for bestowing your knowledge upon us 💪🏽💪🏽💪🏽
I've been watching for a while for the great lifting and life advice but I have to comment for the Rush shirt. Unsure if you could get much cooler at this point
🤘🤘
crazy knowledge you are just dropping for free. Thanks a lot
This is hugely well presented. Bought the lifetime ganbaru access a few years ago but only got to use it dedicated this year and the results have been amazing (i just finished GB Full Body 2.0). So excited that ive been mapping out which programs to complete over the next year. Coupled with this overview, its now really clear to me how to achieve what I want in terms of nutrition given what Ive decided to train for. This is my accountability post to check in at the end of the year with positive results ❤
Good stuff! See you in a year 🫡
Very informative and motivating. Thank you!
For me personally it's the best guide for fat loss out there!
Thank you. I've been in a dieting period for about 12 weeks now. I've been struggling very much these last three weeks with issues in mood swings and struggling to keep the deficit going. I've been doing this thinking that "lifestyle" changes are forever. I think incorporating a fundamental understanding of "diet breaks" wherein maintenance energy intake is really going to help me with continuing.
Been eating at a 500k deficit now for 60 days and it's been wrecking my mental state. Just trying to eat and be healthier in life. A 5'4" F weighing in at 97.5kg isn't healthy long term. Am now down about 10% to 85kg. I feel proud but after listening to this you've encouraged me to pace myself and take a break
I hope you're enjoying the break, and I hope you didn't get hit too hard by the rebound hunger (because in my experience, that is worse than the diet hunger).
Renaissance Periodization also has a great video on prolonged fatloss, that mention a lot of the same stuff, but also some additional things, about how long to maintain etc.
Best of luck
I lost 28kgs.
Do keto 18/6 and some 2 day/48 hour fasts.
Start fasting. The more you do, the more you can do.
It's very effective up to a point.
Be easy on yourself too, while watching what you eat.
God bless.
Thank you! That double-boiled chicken breast idea is going to change my game up lol
😂😂😂
I recently did my first cut (or first diet of any kind) ever, and because I was kind of tentative about it (and probably overestimated my maintenance calories), I only lost 8 pounds in 12 weeks (starting from 167 pounds and about 20% body fat). It actually made a dramatic difference in my appearance, though. I was going to follow Mike Israetel's advice - deficit phase for 6 or 8 up to 12 weeks maximum followed by a maintenance period of equal length - but ended up in a deficit for 12 weeks but maintenance of only 10 weeks (still longer than your standard, which would have been 4-6 weeks at maintenance). Then I started phase 2 of my cut, this time less tentatively with a solid 500 calorie daily deficit, and I've lost 8 more pounds in 6 weeks, bringing me down to 151. If I continue for another 6 weeks (up to Dr. Mike's 12 week max), I could end up at 143! That's insane. I didn't think there was that much of me to lose. But this is an adventure. One thing Dr. Mike recommends is that, when you go back to maintenance, since you really don't know what this is - and it could have gotten lower as you lost weight - you only go up halfway from deficit to estimated maintenance, weigh yourself in the mornings for about a week and see if you're going up, down or sideways. If down, go up another quarter of the way for a week - in other words, feel your way to maintenance rather than just going right to it. I've got six weeks to go. If during that time, I lose all the rest of my weight and actually just disappear, please tell my wife and my girlfriend what happened to me, because they might worry. Or not.
No one read this deep enough😂😂
@@Otisius definitely lamo this guy could have like 2k likes right here right now
😂😂😂
When u try to maintain, go slow adding calories and keep protein high. Your muscles might be waiting for fuel and building blocks and its better to have them fill out than gain fat if you go too high for a bit on calories. Don't freak on water weight gain at first too. Give it 3 weeks each calorie raise to see if your weight holds after you get glycogen and water back in the muscles.
@@Otisius seriously this solid advice from dr mikes side as well. Needed this guidance for maintenance for sure.
it'd be wonderful to see a diets video from you! thanks eugene.
For natty people ,this exactly one should proceed . I agree to proceed in phases ..
Here are the key points:
Mistake 1: Crash dieting The youtuber lost 25kg in 20 weeks, which is an unhealthy rate of weight loss. He recommends losing 10% of your body weight per dieting phase.
Mistake 2: Restricting carbs He cut out all carbs and replaced them with almonds and eggs. This made it difficult to train and resulted in muscle loss. He recommends eating carbs to fuel your workouts.
Mistake 3: Not taking diet breaks He didn't take any breaks from dieting, which can lead to stress and burnout. He recommends taking a diet break after each dieting phase.
Losing in phases is so important! I’m on my phase 2 - lost 10ths and kept it off for 3 months. About to lose another 10/15.
Takes me about 6-8 weeks of increased work and calorie restriction to reach it and then I just try and stay consistent with exercise and go back to maintenance. So good.
This whole thing about eating carbs and muscle performance. I have been mostly keto / low carb for about 3 years. I initially lost 67lbs in 12 weeks. It was pretty consistent at 1.4 lbs of fat a week. It didn't really slow down until I got to about 180 where things stabilized (Started at 240lbs). I was still around 19% body fat at 180 lbs. The thing is, the whole time I was low carb, I was extremely high energy. I did rock climbing every saturday and wake surfing every sunday and usually hiking during the week. On an all day climbing expedition I never ran out of energy and was never hungry when in Ketosis. So now it is years later and I am starting body building. I am trying to incorporate carbs into my diet. I have been up to 200 grams of carbs a day from rice mostly. The thing is, the more carbs I eat, the more tired and sluggish I am. I feel reduced power on carbs and I am hungry! So the whole point of all if this, is the question about Gluconeogenesis (GNG). So basically, GNG can make all the glucose it needs, so why do we need to consume carbs at all?
I have made some great gains in the last few months in muscle growth. I can see it on my body and feel it in my lifts. But I am also packing on fat trying to eat carbs in the process. I actually track everything I eat and I am in a calorie deficit, but still gaining fat. Whats the deal with that?!
Go back to what works for you, man! Carbs aren't good for you in large quantities so bring in a bulk it can be even more damaging, fat is much more easy for the body to store as fat non-destructively
Great content as always. If only being disciplined was as easy as watching this fantastic video.
Bro, your first coach had the proper bro science comp prep approach.
Yup haha
Some good ideas here: Losing a percentage of total bodyweight per week as opposed to a number (1% per week vs 2lbs per week) and the idea of taking diet breaks once you've lost 10% of your total bodyweight for 1/3 to 1/2 the time it took to lose it before resuming your diet.
Commenting for the algorithm and Uncle Eugene ✌️
This vid is GOLD🌟
Can I just say...it makes me smile when I see young bucks wear Rush and Van Halen shirts! It gives me hope for humanity!
My head hurts just listening to this guy, just make it simple !
I've always found the two steps forward, one step back approach works best. Linear progress over a long period of time is not sustainable. I go hard with a calorie deficit for about 2 or 3 weeks, then go back to maintenance or a little above for a few days to reset. Then its back to the grind and progress picks back up again.
I have been waiting for this video for such a long time and I definitely enjoyed it and will implement everything learned into my life.
Thank you Eugene, since I discovered your channel my physique has improved drastically.
How much of this applies to people who are morbidly obese. I defo understand that you're more likely to burn muscle along with fat with the intense diet and training you did, but if you are obese surely the body would utilize the fat instead since you have a ton more?
Yes, obese people can and should lose faster the fat without caring so much about muscle
The goal for obese people Is to get out of the danger zone
Love this upload! Enjoying where I am in my journey compared to 5 years ago. The saying "Trust the Process" really resonates with this topic for me.
Thanks for the advice. I previously made mistakes and lost 24 pounds on my first cut using keto but losing 6lbs of muscle in the process!
This time round I’m staying balanced with my macros and aiming to maintain lean mass. 9 weeks in and 14 pounds down cutting my calories to 1900. I’m going to do a small diet break and then go again
dude - Eugene. Your stuff is the best fitness content on RUclips. Straight to the point
Thank you! 🙏
Yes,we learn too much from his video
I love how he's completely shitting on his old coach 😂
😂😂😂😂😂
What a fantastic video.
I recently tried your quick 2-3 week steep deficit approach from your video a few months back and had incredible results. (Went from 2800 calories to 1700 and lost 4kg)
Doing a couple weeks maintenance then back to a steep cut for a another 2 phases before the end of the year, it’s so much easier than doing a slight deficit for 6 months …
💪👍
Do you lose any muscle by going so hard?
@@cocatezz My understanding (from what I remember of Eugene's video on the matter at least) is that as long as you're eating a sufficient quantity of protein (I think 1.5-2g per kg of bodyweight is what Eug recommended, but don't quote me on that), you'll minimise muscle loss. That's not to say there won't be any muscle loss at all, but it'll be comparable to the loss you'd expect from longer term cutting as well
Cld u link the vid or provide a search term?
@@MrBobogoa I'm a female and maintain at around 2100, so for me this would mean going down to like 1k and I'm just thinking how I could do it hahah, This is so intriguing, though. I'm so interested in your journey. Did you experience strength losses in the period of mega-cutting?
BRO YOU ARE MY FAVOURITE RUclipsR LOVE HEARING FROM YOU
Thank you! 🙏
I'm a fat Rush fan. Came for fitness tip, gave thumb up for your t-shirt!!!
Tried something very similar to this. Pseudo keto, with barely any fat and zero carbs. I felt like dying and taking a piss would tire me. Then i decided to just go yolo, triples my protein and added fat. I went from a dying donkey to going for a run after leg day. Everything hurt but i still had some energy to burn. Maybe im built different but keto with alot of protein gave me more energy than carbs ever did. Also my skin and hair improved drastically. So yea..keto is epic
Training Arnis? what a cultured guy
The new trend in youtube research dieting:
- no excessive cardio as your body will compensate
- don’t keep reducing calories as you will feel bad
- carbs are important for progress and retention
Every body has a different comfort zone where it wants to remain around a certain fat %.
Now i’m stuck at about 12% and smaller than i’ve ever been in 10 years of training lol
The new trend in RUclips fitness expert channels:
- Anyone who was once over weight that got shredded thinks they are suddenly a fitness pro and get people to start listening to them.
Run from these self-taught influencer channels and find people that have accumulated years of education and professional coaching.
@@FitnessSheriff chill out Peacock dude anyone can become a coach its not rocket science guy. Its simple CiCO and simple Periodization in your training and your set.
Stop over complicating things that regular nerds or dorks can't be coach's. Its foolish to think any of that. Anyone can catch up and read studies and literature and keep up with the science in training and dieting and nutrition like I said its not rocket science dude calm down
@@FitnessSheriff this Peacock dude saying all this nonesense and hes the guy doing barbell balances lmao 🤣.
The dimwits telling other dimwits what not and what to do is a perfect example 👌 of this dude Peacock loving Gavin
@@BigDees19 Balance is the most under trained athletic asset and first trainable skill you lose as you age - leading to injury. I'd suggest installing a balance beam in your house immediately. Available to purchase from my website for 3 easy payments of $499.
Just listen to the old school stuff, when everyone kept it simple and got results, nowadays everyone wants to over complicate things then it leaves people with analysis paralysis
Why? Why do you need carbs? What are the essential carbs?
Great video. Even better T-Shirt
What a great video!! If you ever get a chance to reply to this, i am interested in the consequences of this crazy diet you did at the time and the way it affected your physical health. Thanks and can't wait for the next one
Diet is important
4:29 the exact meme I thought of when you mentioned your diet 😂
Great video. What did your weight training plan look like during that contest prep diet? How long were your rest periods, and how many sets/reps were you doing per exercise? Thanks!
Always epic content man thank you
3 hours of cardio a day??? Goddamn. Who was your coach, Todd Marinovich's dad?
He forgot to mention that playing "Through the fire and flames" burns calories extremely fast
White fish. I’m trying to learn more about fish. I don’t always like all
Kinda… will keep
Trying
Another incredible video. Thank you
One of my fav channels 👌🙏
Thank you! 🙏
Is it possible to do the reverse when bulking? For example say my maintenance is 2500 and for a few weeks eat 3000+ then drop back to 2500 for a few weeks? Would love if the same method worked for bulking
Uncle Eugene, would love another video explaining the proper way to bulk up!!
I've got one I posted in the past month
his "D" got into the coma at that point (3 hour cardio 🤣🤣)
Truth 🤣
Love the shirt!
I love your shirt!!
Helpful vid, thanks. Quick question, when you say go back to maintenance, is it based on starting weight or the weight just before the diet break?
New maintenance after dieting. So it should be a little lower
Eugene, my partner is 153cm and about 75kg. She only eats around 1200 calories per day (with a cheat day probably once per week) and regularly gets 20k steps in a day. She strength trains in the gym 2-3 times per week.
Do you have any ideas why she is struggling so much to lose weight?
I feel ya man. On week 7 of a cut currently-tracking everything I eat, regular lifting and lots of steps, and the scale has only gone down maybe 3 lbs, if that. Really don't know how much longer I can keep it up before I just give up. I'm hungry all the time, it stinks!
Stop cheating on your diet and count calories correctly.
What these applications like "my fitness pal" suggest is very often wrong, I recommend double-checking what you eat
She’s not eating enough… like 1200 calories??? Her body is in starvation mode when she has that cheat meal is causes her to gain the weight back.. she can be doing 1700/1800 incorporate cheat meals separated through the week instead of the whole day of cheat meals. Thats just my opinion tho lol
Pcod maybe ? Check it out
Cheers bro🤙🏾
That almond story reminds me of my experience with Dr Lyle's PSMF diet. Absolute hell for 12 weeks which I could only stick to because wedding.
😂
I’ve tried PSMF. Good lord….. it was brutal.
took only two tshirts to subscribe: tool + rush (besides the awesome content)
Tren, Test and Anavar
That boy on the left is also a handsome young man, budgy smuggler game on point
Hey Eugene, I just stumbled upon your official Spotify playlist and I gotta say great stuff man! Been really enjoying listening to it while training.
Awesome!
Uh, I need to check that out.
Link?
Hey man, I'd love some advice. I'm at 23% BF, via navy method (sailor here) I'd love to drop atleast 10% within a month or 5 weeks. I eat purely chicken and 1 cup of white rice and veggies for lunch and dinner and other protein sources for breakfast. I feel I am in a good deficit but the scale numbers fluctuate first thing in the morning. Sometimes higher than other days. I lift 5 days a week, training a muscle group a day.
I’d be interested in your opinion using LISS as a tool to aid in reducing hunger. I am 5’ 8” and typically need to eat 3000-3500 calories of mostly whole foods to feel satiated. I need a lot of LISS (2-3x5K walks on top of my morning exercise) to get myself to be at a satiating 500 calorie deficit. Is this reasonable?
Sounds like your coach should have helped you avoid the mistakes you made.
Your band t-shirt game is on point. It makes me trust your advice more cause you listen to quality bands 😎
did u get a refund for the muscle losses ur coach cost you ?
Yo that coach's program is straight from hell
So this plan will have me lose 100 pounds in roughly 55 weeks. (40% weight loss goal). Practically a year. Interesting
My stomach hurts thinking about 20g creatine daily on an empty stomach... what the hell
I also have a hand portion technique.
A cheeseburger in each hand...
For the past years, I knew I was slowly putting on fat, but I was afraid to go on a diet. My physical and mental performance had dropped significantly the last time I had done it. I couldn't risk my studies, my graduation, my grades, my job applications, my months of probation on the job, the months to the first raise etc.
All of these things were already challenging. They take 100% of my brain.
I was absolutely right. If I lower my calories so I can expect to lose 1% BW per week for even one day, I can't work properly the next day. I'll make mistakes left and right.
Luckily, I found that at a 0,5% pace and intermittent fasting, my brain works pretty much as normal. It's terribly slow, but if I can keep living a normal life without much suffering, it's okay. It's just a real test of patience.
Alternate day fasting, with workout on feeding day solves the metabolic problems with dieting
After a point I just hear, "blah blah, blah... blah blah" I just can't retain it all. I wish I had enough funds to hire someone to just put plates of food in front of me and say, "eat this". "drink this", "lift that 10 times", etc., etc.
does losing 1% body weight mean the same thing as losing 1% body fat?
How much carbs & proteins would a 6’2” 194 lbs man need to eat to gain muscle and not put on fat?
Thank you very much for sharing your wisdom.
I was not going to watch your video because I am 2 decades older than you and thought, sure this would help a person in there twenties but not a 50 year old.
But then I quickly pressed play and watched the video several times.
WOW! Thank you Jesus for this young man and his wisdom 😀😌🙏🏼.
For those who think I’m being dramatic.
I’m 5”11 and weighed 128 Ilbs majority of my life. I reached 289 Ilbs with no clue of how or why I was gaining weight within 3 years.
I began to work out at home doing over 450 squats a day etc. and eating less and less but using more olive oil (too much) everyday.
I ate salmon, tuna or boiled in water and rinsed ground beef only and loads of spinach, tons of almonds, pecans and walnuts per week.
And I must not forget my daily ginger, lemon and cinnamon tea.
I thought I had it all figured out until I ended up in so much pain and found myself in emergency at the hospital. and being prepped for surgery few days later.
I am now home recovering from surgery.
I stressed my body, took on too much and didn’t have a clue of what I was doing to my mind and body.
My Dr. and Surgeon insist I leave the weights alone for a while. Two dietitians agreed I know the right food to eat but my oil and nut intake was too much.
And they insist sleeping only 2 hrs. per night for over 3 years was a problem as well.
I’ve been out of the hospital for 11 days. I have lost 10 pounds.
I’m not trying to lose weight now but I have lost 10 pounds pretty quickly.
As you see, I really need your program.
I can’t thank you enough!
From.Hugene to Leangene.
😂
Not me watching Eugene's videos and hittin Ganbaru while also munching on TJ's cinnamon letter cookies and a pbj sandwich..... :D Guess it's time to get serious before the Year ends even though the occasional crisps are too good to pass up....
Watching this video felt like getting thoughtful advice from an old friend
Hey! I really like this video. Thank you for the strategies and the practical advice. I would love a video of your favorite methods, so definitely make that one! I am quite light (151lbs) and short (5’7”) and I find it hard to eat within my calorie restriction in order to take in enough protein and carbs to sustain performance. Any advice on how to structure a diet that minimizes performance loss while instigating meaningful fat loss?
Hey Eugene, bit of a random question considering the video... but can you do a video on activating the middle/upper back? my lats seem to take over everything I do
Seated cable row with a wide grip, single arm DB row. Make your shoulder blade retract before the arm takes over the last part of row. Weird enough, shrugs and farmers carries also.
Guy followed "9 Ancestral Tenants" to a tee !
Outstanding content. 👍
Learning from your own mistakes is key.
This is the first serious fat loss video where a phased dieting programme (e.g. 10 weeks strict dieting, then 5 weeks recovery, rinse & reapeat) is recommended in order to reset the body & rebuild metabolic & hormonal health.
This is a gamechanger. 👍👍
You made it nevertheless and looked good. I’m gonna do it the same. I would rather diet hard for 20 weeks than half-assed for 3x the time
Why not get fuel from fats as you cut aka keto?
Just saw your bench press video. Great explanation and teaching. Just became a subscriber 👍🏾
This video makes so much sense. I only want to lose about 15-16% of my body weight, I ve been struggling for years to lose that weight. I think I understand it better now. Thank you.
Deffinitly interested in the 10% of your weight rule. Going to try that out right now.
👀 you :
(1) Eat Clen
(2) Tren Harder
(3) Anavar give up
Amazing detailed video, thank you so much Eugene.
Hi Eugene, I have a question. What should I do if I been eating too little calories for to long? Should I get back to maintenance for a while and restart?
Yup
i simply eat once per day with a small snack during the day time,, hit the gym like crazy and make sure my hormone levels are healthy.. without hormones its near impossible to lose body fat.. so for those men and women who are trying to lose fat, you wont lose it if your body is not producing hormones optimally... if thast the case, you first need to fix that problem or get on TRT and etc for woman if they are to low.
once hormone are healthy, you will see your fat dissipate very fast with this plan.. otherwise, its extmrely hard and causes more harm than expected.
ive bene there and done that..
you werent on gear? pretty astounding and this is a compliment if you werent
No
Finally. A before and after picture that is real, and isn’t just one flexing and one not. So many of those are thumbnails it seems
Would love to see a video guide on lean bulking
I posted one recently in the last couple of weeks
you mean "main gain" lots of stuff on that everywere :P