My Real Advice for Building Muscle [As a Natural]
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- Опубликовано: 6 сен 2024
- #fitness #transformation
I tried to reach 10% body fat for years and finally got there after learning two simple things. This is EXACTLY what I did to finally reach my fitness goals so other people can get there too.
I think a big part is about consistency. It’s really hard to cut successfully going out every weekend.
True
As someone’s who’s dad is a personal trainer and a natural body builder. people lie and tell you you can look like that but there all on roids it’s impossible to look like that with out drugs but genetics play a part too.
Wow this is legit the best weight list video I saw. No bs just all facts. Thanks fam
Thanks Shane!!
Haha I always think about pancakes when I'm cutting calories too!
Great tip! Continue with tips on the gym.
Thank you! Will do!
Super impressive! totally up to you, but I think some work on your traps would really complete the physique
Amazing transformation, Casey. How tall are you? That 144lbs looking more shredded compared to usual.
5’9”
@@AMHoops Nice. Keep up the great videos!
You explained it very well, with clarity. Thanks.
Thanks 🙏🏼
Super cool informational video Casey! Keep it up man 👏
Thank you!!
Appreciate you brother I just signed up after stoping working out for 3 years after covid and other reason I was 145 now I'm like 200 I just gave up like f this
Thanks for sum motivation😤
Hell ya - you got this!
Awesome video. Thank you.
As a fellow dad, I've found the only way to incorporate fitness into my life is to do it while working. Earlier this year, I pulled the trigger on an under-desk treadmill and a pull-up bar that hangs above my home office doorframe. Every time I open my laptop, I start walking. Every time I cross the plane of my door, I do a set of pull ups. Throughout each work day, this nets me 6-10 miles of walking and 150-200 pull-ups. Since the effort is so spread out, I rarely feel exhausted, but I know the work got done. Just sharing my experience in trying to keep the dad bod at bay. Keep up the great content.
What’s up Casey, I love your NBA stuff and I’ve been getting into fitness lately, so thankfully RUclips put that together and recommended this. Been at a 500 calorie per day deficit and doing body weight stuff for 3 weeks now and I’ve lost 3 lbs of (hopefully) fat. Great video, thanks for keeping it simple 👍
That's awesome!!
great story & inspiration, thank you!
I would love the video about plateaus I’m currently at one now after beginning my weight loss and losing 21 lbs in the past 2 months but have been stalled for close to 3 weeks now
That's a great idea. You may have to cut calories again to break through a plateau...or add an extra cardio session. Just don't let it get too extreme because that's not sustainable.
That’s awesome man! I can relate heavily atm! I’ve been on a fitness journey myself having my son. I started back in March at 190 lbs and now weigh 159 myself. I’m still trying to put on more muscle atm but it’s still really cool to see a RUclipsr I watch do something very similar to what I’m doing right now as well! Keep it up 💪🏼
Great new video/channel. I have not recovered my workout routine since covid. Getting back on track with cardio, but need to join a gym again.
Great video
I went from a skinny guy to a buff skinny guy with 2 years of calisthenics and clean diets, Done it all at home no weight. But recently started adding in some weight training. And I still got a lot of years to shred up only 18
I just follow my favorite favorite calisthenics youtubers: Chris Heria, Next Workout and Bully Juice. 2 years ago started with Fraser Wilson
I didn't even know you were on the journey 👍
Good video. As a PT I can say this is good advice overall. Crazy how many people don’t realize all u need is a calorie deficit. I will say tho. The animal based diet liver king eats is the shit. I feel amazing eating like he does. Don’t let the fact that he’s a fake natural stear u away from giving liver and more meat a try
Awesome I'm 2 months into my diet so this is great motivation!!!
I do something similar but in the 8-12 range (exceed 12 reps, go back to 8reps with a small increment in weight). Wish me luck!
You got this!
Calories are all that matters! I was bulking and got up to 235 lbs. Now that I count all my calories, I have lost 17 lbs and the goal is to reach 200 lbs, which will be sub 10% bf for me.
Can you possibly do a vid on hair loss? (Especially the hair line) I feel like hairline is receding and idk what to do 😔
That’s a great idea and it’s a great story. I will do that one next!
Yeah your hairline comeback story would be great 👍
@@AMHoopsEspanol yes do it please I'm 19 but I feel I will be bald like my faimlly
@@AMHoopsEspanol and then your skin care routine 😉🤙
One video every 11 years, keep waiting lol
You can add to that Greg Doucettes Cook Book 💜💛💯🤣
Diet is so key. Getting my body fat down has been so hard throughout my life but is starting to happen now at age 29 only because I finally decided to commit to eating better. I intermittent fast more so to keep in a deficit. I'm hungry a lot but it's getting better as my maintenance calories have dropped because my body fat has also dropped. I do need to eat more protein like you said though... but protein shakes have always tasted nasty to me
Try adding just a little bit of water to your whey, some powder dark chocolate and some sweetener (I use a small spoon of sugar, but you can use stevia or something). 5g of creatine is optional. Then mix and make a mousse-like thing. I find it much more tasty than protein shakes (and more filling too!)
was about to miss a training session till i saw your transformation! keep it up man
Good job Casey 💯
this video should be way bigger. it isnt bullshit like 99% of the stuff out there and gets straight to the point
Your baby is so adorable. We need more videos of him.
Thank you!!
Bro I’ve read this and seen nowhere ever talk about that book! It’s a great read
Love the new project that you’re doing rn. Keep it up!
That's the plan!
Grea video, keep going
For once Casey I agree with you. You are 💯 correct! I wish your sports takes were as good as your fitness takes 😆 u crushed it man. Good job 👏
Hahaha!!! Best comment right here.
Great Vid
truly inspiring! proud, keep up the great work, we are so happy for you
Good job!
You should record vlogs
I tried one and didn't release it. Felt forced. This is more my style. I appreciate it though!
I do 2X 1.5 hr. full body workouts every week with a rep range of 8 reps x 3 sets per exercise. I then do 1 hr of light zone 2 cardio and 20 minutes of high intensity cardio a week . I eat relatively clean- though my diet could lean more towards protein as opposed to carbs/fats. With this, I float around 16% body fat - 6'1" at 180 lbs. My supplementation is on point though.
My #1 health issue is poor sleep! I sleep no more than 6 hrs on weekdays and feel terrible in the morning. I feel like fixing my sleep is the # thing I need to do to improve fitness and longevity.
I like to do exercises that combine cardio and lifting. For example my favorite one is rowing on an indoor rowing machine. That’s helps with both without spending too much time on it. And it trains almost the entire body, apart from the chest and shoulders (mostly) which you can easily do by adding a few sets of bench or even just push ups after rowing.
Thanks for sharing Casey! Ive been on a weight loss journey too. I'm 5'7 and I was at 195 in April, and now I'm down to 172. However I've hit a plateau and I think it's due to not lifting heavy enough. Gonna try out this system soon.
Keep it up. There could be other things as well. You may have to cut calories again to break through a plateau...or add an extra cardio session. Just don't let it get too extreme because that's not sustainable.
I found it to be easier in terms of progressive overload is to do it by percentage of what your max is. I do this and got into really good shape and got stronger quicker
Cool dude. Really appreciate the no none-sense personal story. I've got similar body-type and journey. Now pushing 40 soon and never really broken out into my full dream (but realistically achievable) body. Had solid success in 2020 when I got bored and just hit it harder are more consistently than ever before... but yes, finally started focusing on my DIET. But now I'm back up from 160 to 180 lbs again (all body fat gain) and need to get back on the Work-out wagon. Determined to get back in Great Shape before my 40th birthday next year, meaning 170 lbs but closer to 10% fat.
Heck yeah!! I love that goal. One thing that's helped me is the concept of "momentum" - it's difficult for me to string 4 days in a row of my diet...but once I break through that, it gets easier. For example: I've been working out so consistently that it would be more painful for me to miss a week at the gym. I've built up so much momentum for lifting...that's not always been the case with diet.
You are awesome keep up the great work 👏
Awesome video! I love Your story, I have a very similar experience to you
Thanks Matthew!
Great transformation congratulations on reaching your goal!! Just a quick tip do your heavy reps like you were doing 4 to 6 on compound movements and do ranges eight or 10+ reps on isolation movements like your tricep extensions certain movements aren’t meant to be used with high weight low rep ranges other than that good job man!
Thank you! Will do!
oh this is a different channel not the basketball channel :D haha
I have seen hundreds of videos about fitness and in nine minutes of this video I learned more than all the others videos combined. You are awesome.
I appreciate that!
Great motivational video! You are inspiring me to lose weight! Can you do a for starters video or something that really explains the eating side and perhaps another one that really explains the workout side. 😇😇😇
im in the exact same boat.. I have eaten clean consistently for years and also stayed lifting but show next to no results. It is beyond discouraging for all the work ive put in and the changes ive made.
Yeah but I don’t look at it as a waste of time. Always a great mental health outlet. When you’re ready to change things up you’ll get it.
Great video. i find myself in the same situation as you and it seems like judging by your lifts and physique pre cut i have a very similar situation as you so this video is great i appreciate you making it
Awesome transformation man! I am that skinny guy as well that can't bulk up for shit! After pushing myself and going heavy and staying consistent thats when I saw the most progress. And I made a ton of progress. Went from 118lbs to 160lbs. To some that may not be a lot but it was for me considering how insanely hard it is to gain size and strength.
Hey man great content, I think you're going to blow up if you remain consistent. Just be yourself and provide good value in your content is my advice. Respect bro.
Am hoops Glowup lookin sharp
I love everything you said but the Real trick is Drop setting! It’s basically a form of cardio while lifting because you do more reps with less weight… Example: Curl 50lbs dumbbells to your limit, lets say 20 reps(both arms!) then drop to 35s and do like 15, Then drop to 20 and do 40 reps then drop to 10s and try to do like 50 reps! All with proper form! Lifting the lesser and lesser weight becomes like cardio because it’s easier but you’re isolated muscle your working is so tired you are sweating and breathing harder And you will want to go faster on the least amount of weight just to get to your numbers! And on days you can’t quite lift your max just do a lot more reps on the next weight down, just keep making yourself do more! Schwarzenegger talks about this as “activating” that muscle but I use it to build bigger arms and legs And I can still go to work with only one or a few muscle groups really feeling sore! This works with literally Any lifting exercise btw! Like I still want to dunk so I do max weight squats then drop to leg press then drop to kettle squats then to just jumping 100 times
I definitely agree on the diet breaks. I cut 25 pounds this summer (I wasn't obese to begin with) and a few times I almost went off the rails (mentally). From now on I will cut for 4 weeks at a 1,000 calorie deficit and take a week off and go back to maintenance. I body build and am a strong dude so my body burns calories pretty quickly but I never want to have to do this big of a cut again. Once I go up 7 or 8 pounds I will begin cutting again from here on out.
Damnn the 0:30 part is just so cute😭😀❤
Great transformation, could you make a video about your hairline?
Done 👍🏼
This is awesome and honest. Thanks for being fearless and confident in your sharing. This kind of stuff changes people for the better, absolutely. Much respect.
Thanks
No problem
How tall are you? I weigh around 165 lbs and have about the same body type as you did before your transformation and I'm 5'9.
5'9"
I like it man, we are surrounded by fitness grifters. It always comes back to the basics. Keep up the content dude, I can see your channel exploding.
Is losing weight reduce hair loss?
I will make a hair loss video next.
nice new editing style casey 🔥
Appreciate it!
That's a great achievement, congratulations. Having health conscious parents is a massive blessing for any kid. And everyone should know about progressive overload- that's gym 101. There should be a sign on the entrance to every gym making everyone aware of it 😂
Nice video brother, subscribed after watching the finasteride HT vid.
Thought this was the AM hoops channel
Are you able to maintain being 10 percent bodyfat? I heard it isn't feasible to go year round if you get really lean. I am somewhere between 12-14. We are about the same size.
My goal is not maintenance now. I'm switching to a calorie surplus to add mass (for the first time in my life) - before cutting back down again. I'll report back.
Subbed💯💯💯
Thanks 🙏🏼
Maybe it's just me ..but you looked better in your previous Avatar Sir!!
Nice job buddy
Really solid advice but you are missing one piece. If you want to build more muscle, you have to be in a calorie surplus. Simple answer is to eat 25% above maintenance on your lift days and then stick with your 25% below on your rest days. That way you’ll build more muscle that will help burn more fat.
Yeah, this one wasn’t about bulking - I should have been more clear about that.
@@AMHoopsEspanol you got an impressive lean physique! A bit more mass and you’ll take things to the next level. Basically grow muscle on your lift days and burn fat on your rest days. Never do cardio on your lift days as you want those calories for building muscles.
This video is so helpful I been trying to gain muscle and this helps
you pulled a lebron james hairline
Great video - would you consider a video going over what you eat in a typical day and what supplements if any you take? - David
Yessir but it's really boring.
@@AMHoopsEspanol Boring is good! I like boring! :D
Im curious, how long do you usually stay in the gym on a day?
About an hour - limiting calories is the main thing.
Brodie was takin adderall and was liek thatnk u guy s for tha rjourney but we alll knew you were on the addy on gang
how will this effect lebrons legacy
Hahahahha
I'd really like to know how you got your hairline to come back lol, tht would be an interesting video
That's up next.
Looking good (no homo)
Strict high fat low protein keto switches the body to running off of fat instead of sugar/carbs.
The driver of fat loss is a calorie deficit. There's nothing magic about keto.
@@AMHoopsEspanol actually strict high fat keto switches you body from burning glucose to running on fat, there are many different ways to lose weight. What works for me might not work for others and vise versa. When fasting our body goes into ketosis, which is burning stored fat as fuel. We all must find what works best for ourselves. I was able to lose 25lbs years ago using the method you talked about in the video.
Awesome man! What foods did you eat to keep you satiated throughout the day to keep you in that calorie deficit?
A lot of whole foods. Salad with low calorie dressing was a life saver. Lots of RUclips videos on it out there.
Is that Connor from Detroit become human
What type of diet did you use? What foods work the best?
Dude congrats! I had been noticing in your videos you were looking leaner, keep it up! What kind of cardio were you doing?
Thanks man!!! Jogging hurts my knees this day so I’m on all stationary bike. I actually cancelled my Peloton membership and just use it as a regular exercise bike 😆
Are the 2400 kalories basal metabolic rate or with the daily movement, sports and so on?
It's based on TDEE. So movement is included in the calculation.
It's weird watching a video where you don't talk about basketball lol
Hahaha - it was weird to record it!
What is your traings plan?
Push pull legs split 5 days a week.
How long do your diet breaks last? And do you simply have no food restrictions and eat whatever you want during them?
One week. I eat the same "diet" as on my cut...just more of it.
How many sets of 4-6 reps?
Good question. 10-to-20 sets per muscle group per week. You don't have to do it all in one session though.
Bruh what happened to ur basketball channel
Still going strong.
First
Yesterday I was at the gym And I didn't have a spotter I was lifting I could pick it up But I looked at my sister Cuz I thought she left so I went saw she was there so put down the bar without looking Turns out I had it to much to the side Dropped it on me my Cooler Bone Is Bigger than usual My grampa has 4 degress and has like 161-171 IQ so I believe him and he said we needa go the doctor cuz it's sore but cuz it s a bone it needs to be treated a little different
I mean coller it's still sore and hurts when I Bend my head but yeah
Not only that but I was there for a while I called for my sister and she helped me
How tall are you?
How tall are you
5’9”
Ngl you look like tyler herro 😂
I've heard that before, haha
How much sets on the 4-6 though
Good question. 10-to-20 sets per muscle group per week. You don't have to do it all in one session though.
@@AMHoopsEspanol thanks man and congrats on the sick gains
2nd
This channel only at 600 subs the other people on am hoops need to sub
Man under 100kg is not a man