How I *Actually* Got SHREDDED With Minimal Effort (my 3 easy steps to follow)...

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  • Опубликовано: 29 окт 2024

Комментарии • 123

  • @jclarkefitness
    @jclarkefitness  2 года назад +6

    Nutrition Hub Sale 🙌
    Get 15% off using the code NUTRITION15 at the checkout.
    HUNDREDS of breakfast, lunch, dinner, snack & dessert recipes to choose from all with exact calories, macros, ingredients, directions and a video demonstration for each 🍔🥗🍩🌯
    jclarkefitness.com/nutrition-hub

  • @TheNikonic
    @TheNikonic 2 года назад +25

    I lost 170 lbs with the help of lifting and a caloric deficit. 100lbs of it took about 6 months roughly. The deficit is all you need. Moderate protein, good amount of carbs. Lost some muscle as expected but kept a solid amount. I got down to 175 and stalled out because my cals had gotten so low (1200 daily) and wasn't feasible to drop them more, instead I added cardio like running (15-25mi per week) and more functional circuit style lifting. Pull ups push ups core running and accessory lifts. Upped my cals to a smaller deficit and protein way up. Think reverse dieting. First week I dropped down to 173, and have sat between there and 178 on a day to day basis. So far I have noticed better cuts and definition of abs, new veins coming through, and good energy. I hope this helps someone.

  • @jerimaxfield4945
    @jerimaxfield4945 11 месяцев назад +3

    Am 65 year old post menopausal woman. Started resistance training 15 min 3xw 3 lb weights one month ago on my own. Now am following on line program 3xw and 10-15 lbs weight depending on move. I walk 4 mile a day as I like it and started this 4 months ago to increase activity.

  • @travisshealy7382
    @travisshealy7382 2 года назад +59

    Totally underrated content. Safe, measured, rational and reasonable advice. Always has killer recipes to boot!

    • @jclarkefitness
      @jclarkefitness  2 года назад +2

      Appreciate that Travis!

    • @mikelary88
      @mikelary88 2 года назад +2

      This comment got me to watch this video.

    • @mikelary88
      @mikelary88 2 года назад +1

      Glad I did.

  • @jaynay52
    @jaynay52 2 года назад +23

    Hey man just wanted to say thanks for all your food videos. Your recipes have helped me lose over 40 pounds so far and I'm still going. Keep them up! Thanks again!!

  • @KurtisElgood
    @KurtisElgood 2 года назад +7

    I’m on 2500 calories down from my 3000
    Lean bulk, I’m getting between 10-15k steps a day
    My job is classed as manual labour
    I play football once a week, the summer shreds are slowly but surely coming lads.
    I won’t taper down the calories until I plateau as it’s going well so far and have plenty of energy to resistance train 5 times a week and cardio which is usually sprinting intervals and hill climbs to keep it more interesting after to hit those steps previously mentioned.
    I believe once you learn and understand calories + nutrition, fitness does become much more enjoyable, even if the weighing and tracking can be mundane. It’s so nice to have a clear goal and to know how to get there. Tons of great information on this channel. Knowledge is power 👊

    • @jclarkefitness
      @jclarkefitness  2 года назад +2

      Couldn't agree more.
      Best of luck with the fat loss my friend. Your approach looks great!

  • @poesaste
    @poesaste Год назад

    Amazing. Your high volume high protein low cal recipes are the best. ❤

  • @geno5169
    @geno5169 2 года назад +2

    I actually just found you’re channel. And I really like how you explain your meals. They look delicious I’m excited to try this egg potato. And tomato meal. I’ve been working my lifting everyday looking for my abs . I believe I increased my protein.I’m eating 4 eggs avocado 🥑 sometimes oatmeal. Sometimes when I want to cut I’ll just eat cottage cheese with blueberries and my 4 eggs. Sometimes. An egg white sandwich too.I used to be 220.now I’m 165. I Used to be a runner doing lots of miles. But I ended up with arthritis in my hip.with a lot of pain.I’m getting my surgery next Friday. I was doing 6 miles a walking before . After I heal I’ll head out again for my walking.

  • @rokastrae
    @rokastrae 2 года назад +1

    Damn, this dude’s content is really underrated… He’s got some great knowledge and yummy recipes.

  • @richardgosselin9548
    @richardgosselin9548 2 года назад +8

    I really like your calorie cycling idea. I have been using a version myself and have dropped about 33 pounds in the last 6 months. I think it would be a lot tougher to diet during the week if I didn't have a bit of a refeed on the weekend to look forward to. Love your videos. Glad that I subscribed. Thank you.

    • @jclarkefitness
      @jclarkefitness  2 года назад +2

      100% Richard. Glad it's working for you 👌

  • @emick3326
    @emick3326 2 года назад +6

    Push, pull, legs/abs, upper body, legs/abs. So total of 5 days training a week. 30 minute walk on treadmill at a moderate incline after every training session and either 30 minute jumprope session or an hour on the treadmill at a moderate incline on non-training days. Been cutting since the beginning of the year and I'm down from 180 lbs to just a touch over 165 lbs. Considering taking a diet break though as I'm down to roughly 1800 kcal daily on average to get lose the 1.5 lbs weekly I aim for.

    • @TheNikonic
      @TheNikonic 2 года назад +1

      Take a diet break or look into reverse dieting for the end of your cut. I got down to 1200cal daily @ 175 and I'm glad I started to add calories slowly after an 8 month cut. IMO once you hit that level to where your daily cals are too low to sustain happily you are better of upping them and increasing cardio if needed to continue the cut. Adding running 3-6x per week on top of lifting changed a lot for me, but you may need more carbs to keep up with it. Disclaimer this is not professional advice. Coming from 344lb to 173lb, certified trainer. Check out my other comment if you can find it.

  • @jacobblanton7982
    @jacobblanton7982 2 года назад +5

    I’m currently doing a legs, pull, push split 6 days a week. Along with 6, 20-30 minute incline walking sessions as well as 1, 1 hour session on my off day

    • @joerocca1299
      @joerocca1299 2 года назад

      How many calories a day? Are you on a cut, maintenance, or bulk?

    • @jacobblanton7982
      @jacobblanton7982 2 года назад +1

      @@joerocca1299 I'm currently in an aggressive deficit for a 3 week mini cut. I'm 5'11 - 6'0 and I'm weighing around 165 pounds. On my maintenance, I'm usually around 2800 calories, but just for this mini cut I am taking around 2100-2200 calories a day.

  • @littlebucko8779
    @littlebucko8779 2 года назад

    best channel on youtube for fat loss getting my protein in

  • @kh-wg9bt
    @kh-wg9bt 2 года назад +1

    I've been lifting for 15 years.. Powerlifter kinda body. I've always prioritised lifting over cardio and got top 1% strength.
    I'm going to do the opposite and drop to 1 upper 1 lower per week and increase cardio to 4 days a week 2x liss and 2 x hiit. And do 12-15k steps.
    Going to save my caffeine for lifting days and go heavy and hard. Dorian style.
    I'm optimistic I can get rid of this pandemic gut 😊

  • @oliverc1293
    @oliverc1293 2 года назад +1

    Current training: 6x weights sessions per week (PPL-PPL) with three mobility sessions in there, too. 3x bike rides (one long, two shorter with intervals / sprints / efforts), 4 runs (long, brick, intervals and tempo) and 3-4 swims (long, sprints, tempo). Triathlon life is hugely rewarding but pretty tough. And I'm gaining just a bit of (muscle) weight - the amount you need to eat and the size of your appetite go crazy.

  • @hotlatte3230
    @hotlatte3230 Год назад

    I do 5x days sometimes it's more but I'm off for summer so getting all I can in! But I do MWF metabolic resistance training, then T/TH I'm full body lifting which is alot less strenuous but since doing MRT workouts my lifting burns more calories 🔥 now! I've finally got the sweet spot of nutrition, I do high protein, push my water no sodies, sleep well and try to get those steps. I hate cardio and just realized I could walk and be fine. I've really fallen in love with weights makes me feel strong and I struggle with my dream body I know I need to commit a full year to get it down good. But I see these girlies that I wish I could be! I really like the calorie cycling!! I might do that so I can enjoy especially with vacations

  • @david-nance
    @david-nance 2 года назад +1

    That fritata looked 👌
    Definitely gonna give it a try soon

  • @MamaMealPrep
    @MamaMealPrep 2 года назад

    Following a set program, written for at home - DB weights and resistance bands - 3 more weeks and I’ll be back into the gym with a new 12 week program. Minimal cardio at the moment, but 20 minute stairclimber daily when I return to the gym. 5 days per week, 2 rest days. I use macros and meal prep once per week.

  • @GMac2776
    @GMac2776 2 года назад

    Made that cheese sauce, its bloody amazing, honestly there is so many things you could do with it.

  • @tylerrose4416
    @tylerrose4416 2 года назад +1

    Great advice and great recipes as usual. This man is such a breath of fresh air in the over saturated “buy my turkesterone” fitness industry

  • @annavonderbank7534
    @annavonderbank7534 2 года назад +1

    PPL, two different splits focusing on different muscle groups, progressive overload, reduced calories (cut rn so fun) and minimum 10k steps a day (average 15k)

  • @allhailthecore3136
    @allhailthecore3136 2 года назад

    Weight Training and Cardio 6 days a week + very active job
    3 day split for weights and 30min moderate cardio after that.
    Started at 70kg (1,90cm) at estimated 17% bodyfat, am now at 69kg at estimated 13% bodyfat.
    Consuming 2000-2200kcal per day.
    Wanna get down to 10% bodyfat since I never reached that back when I was actively lifting on the gym and 83kg at ~12% bodyfat
    Your recipes are awesome, just made one of your oat-yoghurt stuff today, gonna try it tomorrow at work :)

  • @rufishahzada
    @rufishahzada 2 года назад

    Amazing as always!! ♥️

  • @vladimirkogan7793
    @vladimirkogan7793 2 года назад

    4 days a week resistance training upper/lower split. 5 days a week football training. Currently bulking 2900kcal maintenance is 2600

  • @joerobb8943
    @joerobb8943 8 месяцев назад

    Enjoying your content, I was 122kg I'm 5 foot 8 and have been on a weight loss plan for 10 months now, I'm now 88 kg. my plan was 165 g protein 165g carbs and under 50 g fat total cal 1500. i make sure i ger 10000 steps per day. i was dropping 1 to 2 pounds a week from September so after Christmas i put my cal up to 1670 so as to slow my weight loss as i work on muscle and overall strength improvement but over the last 3 weeks i have lost 4kg how can this happen? and now a little concerned as i follow a lot of your meal ideas and don't feel i can eat another meal in the day but also don't want to go back to old ways. i just read this back and feel silly but posting it anyway. look forward to your posts.

  • @ivanblazevic6651
    @ivanblazevic6651 2 года назад

    i follow a keto diet and my training plan is push pull legs. works for me. cheers

  • @crosen88
    @crosen88 2 года назад +19

    I'm in a mini cut right now so have dropped by calories by 25%, increased my steps for cardio, and continuing my 4x per week weight training.

    • @KurtisElgood
      @KurtisElgood 2 года назад

      Nicely done bro

    • @isabarbu1627
      @isabarbu1627 2 года назад +1

      And this still works? Aren’t you too exhausted?

    • @crosen88
      @crosen88 2 года назад +1

      @@isabarbu1627 No issues. I think it is important to have the right mindset that you aren't going to set PRs every workout when you are cutting and you continue to progressively overload as your body allows.

    • @hedbeerg
      @hedbeerg 2 года назад

      @@isabarbu1627 i'm 4 weeks into my my minicut atm. Dropped my maintenance calories by 35%. Doing PPL/6 times per week and walking as cardio. About 15k steps daily. TBH I was WAY more fatigued in the end of my mass/gain phase than now. 4 weeks to go!

    • @rishabhinc2936
      @rishabhinc2936 2 года назад

      @@hedbeerg will u loose muscle if u drop 35 percent calories

  • @guylainelamoureux
    @guylainelamoureux 2 года назад

    Thank you Jonathan, great video and recipes.

  • @dancule1315
    @dancule1315 2 года назад

    Love ur videos man they got me through my cut. But saying that videos for people that r bulking would be so useful

  • @annitafonken5498
    @annitafonken5498 2 года назад

    😮Loved the buffalo chicken mac & cheese idea since I love buffalo chicken so much👍😊OhYa!

  • @dieselman7453
    @dieselman7453 2 года назад +1

    Jonathan Brian here from crossmaglen great video I’m on my way to do a 60 min hill walk your food hub is class bro everything in the one place everybody should buy it best money u will spend I buy my bull product s through ur link thanks for the help since oct 2021 I shred about 18 kg I’m 88 now my goal is 80 !! Cheers lad your videos are super 🤩🤩🤩🤩🤩take care

  • @delaneyg2925
    @delaneyg2925 2 года назад

    Great stuff!!!!

  • @pc6365
    @pc6365 2 года назад

    Excellent video and advice as always, cheers 👍👍

  • @MrJsb1989
    @MrJsb1989 2 года назад +1

    Love your videos! If you use a fork to whisk eggs its so much easier than a spoon and breaks them up fast!

  • @benb7984
    @benb7984 2 года назад

    Just tried the buffalo chicken & mac n cheese, absolutely banging 🔥 loved it.. got a new recipe now to include in my cut ready for summer 🥳 nice one fella.

  • @Zanykane0
    @Zanykane0 2 года назад

    Definitely trying the first meal

  • @EatsTreatsMREs
    @EatsTreatsMREs 2 года назад +1

    Some great recipes here again.

  • @DKKennedy25
    @DKKennedy25 2 года назад

    Great videos and content, I'd love to see some more low cal meal prep ideas.

  • @crisasanza1465
    @crisasanza1465 2 года назад +1

    Loved the mac-cheese chicken recipe, looks absolutely amazing🤩

  • @gabrielascensotomas
    @gabrielascensotomas 2 года назад

    Calorie cycling it's suitable to a certain extent...Because, if you're hungry you eat, if you're not, you simply are not going to eat just because you have to achieve a certain calorie range... In my opinion it's always preferred to listen to our bodies before everything else.

  • @geno5169
    @geno5169 2 года назад

    I’ve been working on getting lean and getting bulking.

  • @SuperTroytube
    @SuperTroytube 2 года назад +1

    Hey Jonathan. Will you share how you came up with calorie total for the egg recipe? I keep coming up something over 450-550 depending on the size of egg (large/ x-large?), type of potato (russet, gold, etc) and types of cheese.

  • @UKVATO
    @UKVATO 2 года назад

    Do you offer nutrition plans thanks.

  • @leemays7033
    @leemays7033 2 года назад

    I generally go to the gym 5/7 days, always in the morning due to work/kid commitments. generally spend an hour and 15 there. will usually put 30 mins onto cardio the rest on resistance, So unsure if this would hamper things?

  • @sarah-janemurphy235
    @sarah-janemurphy235 2 года назад +1

    Focusing on steps and nutririon and hope i can lose body fat🤞🏻

  • @superyellowfirecar3158
    @superyellowfirecar3158 2 года назад +1

    is 1500 kcal too low for a men? im trying to get shredded currently at 1800kcal doing push pull 4 times a week no legs burning 250kcal on cardio machine on days off i bike 1 hour. sixpack is coming but still lower stomach fat. i tryina increase carido step by step to 500kcal burn.

  • @Awais_Farhan
    @Awais_Farhan 2 года назад +1

    hey sir! i have been working out for 8 months and i use push pull legs split and i have gained some muscle and got into shape but i have not lose fat from my midsection lower back and belly ! why ?
    can you help me please

  • @sammachin1118
    @sammachin1118 2 года назад

    Great video mate!!! Would it be ok to meal prep the buffalo chicken Mac n cheese?

    • @benb7984
      @benb7984 2 года назад

      Course it could mate

  • @raymondgriffin9100
    @raymondgriffin9100 2 года назад

    I'm doin ppl upper lower 5 day split and do 40 mins incline walk warm ups for cardio

  • @tcw7757
    @tcw7757 2 года назад

    3 weight sessions a week. 2 x 50 minutes boxing and walk for 50 minutes 3 times a week after weights. Really dailed in my diet for six weeks and lost 5kg. Gone from 73 to 68 kg. Abs are out and starting to looked ripped

  • @Joel-nm6xn
    @Joel-nm6xn 2 года назад

    Where and how did you learn to cook like a pro ?

  • @shellsea9520
    @shellsea9520 2 года назад

    YUMMY GR8 VLOG MATE 🥰☺💜

  • @cherylwaugh2665
    @cherylwaugh2665 2 года назад

    Current training is push,pull,legs,rest,upper body,lower body,rest 💯💪🏾

  • @crimsonoutlaw9171
    @crimsonoutlaw9171 2 года назад

    Hey man, where can I get that carpe diem t shirt?

  • @marycarver7092
    @marycarver7092 2 года назад

    I need help. Im 5'2 and weigh 156. Trying to get to 140. But i wanna keep muscle and lose fat. Any tips?..

  • @JoshLaF
    @JoshLaF 2 года назад

    6day ppl 7th day arms and core, heavy heavy cardio for hike training but lots of food to grow

  • @Reppintimefitness
    @Reppintimefitness 2 года назад

    It's definitely way easier than most people make it

  • @RomeoOnisimBradeanu
    @RomeoOnisimBradeanu 2 года назад

    Who stirs eggs with a spoon ?! 😂 Love your videos man, keep up the good work!

  • @fitnytech
    @fitnytech 11 месяцев назад

    The best revenge is showing them what you are capable of.

  • @trinitychiplove
    @trinitychiplove 2 года назад

    Cant wait to make the buffalo chicken mac and cheese !

    • @benb7984
      @benb7984 2 года назад +1

      Do it, just had it tonight it is lush 🔥😩💪

  • @b.o2221
    @b.o2221 Год назад

    Bro youre the king of food volume. Everytime i think your food looks 3000 calories but it comes out to be 250 cals😂😂😂

  • @marcusandrews6027
    @marcusandrews6027 2 года назад

    What’s your total carb intake a day when trying to shred

  • @geraintpugh3743
    @geraintpugh3743 2 года назад

    I’m doing weight training 4 times a week ( Tuesday and Friday, shoulders,triceps, legs and abs)( Wednesday and Saturday, chest, biceps,legs and abs ) 20 minutes on treadmill on training day, 40 minutes on treadmill on non training days…I’ve cut it down to 4 days, where I was doing 6 days a week….I feel like I’m doing too much ..( legs and abs I only do 2 exercises )

  • @lukas6485
    @lukas6485 2 года назад +1

    I’m skinny fat, lost 5kg in the past 2 month but I made 0 visual progress in my stomach area

    • @barackobama9457
      @barackobama9457 2 года назад

      Don't cut if you are skinny fat. Bulk up and get a little chubby while building muscle. You can always lose the fat once you've built a decent frame for yourself.

  • @FM_Flop290
    @FM_Flop290 2 года назад

    Last time I was this early, my daughter was born 9 months later..

  • @ausualsuspect9639
    @ausualsuspect9639 2 года назад +1

    Not to mention muscle is metabolically more active..so if you start losing muscle you start losing calories from your daily allowance, not good…really not good 😩

  • @at1the1beginning
    @at1the1beginning 2 года назад

    I don't work out, but I work in logistics and the job CAN be quite labour intensive
    I eat only once a day (dinner)
    Rarely snack and if I do it's NEVER sweets/chocolates (more like cheese or nuts)
    I'm not overweight/obese (63kg at 1m66), but the lovehandles keep growing (going on 31 too...)
    I do drink alot of coffee and cola though....*sigh*

    • @jester837
      @jester837 2 года назад

      Switch to diet cola as far as coffee try to limit the sugar intake

  • @2cost
    @2cost 2 года назад

    when add more deficit , every month ??

  • @raphuis8787
    @raphuis8787 2 года назад

    hey Jonathan , my question is what if I use my cardio as a way to get my steps in ? cuz a lot of the time I here that 10k steps per day is the recommended amount but does that include their cardio or should I be having 10k and cardio so that would mean I should be doing even more steps like 15k steps per day , or is 10k step done by my cardio enough. Thanks anyways love the vids

    • @sammccoubrey6126
      @sammccoubrey6126 2 года назад +2

      I’m personally losing weight getting 8-10k steps in, burns roughly 300 cal I wouldn’t burn otherwise

    • @jclarkefitness
      @jclarkefitness  2 года назад

      Yep, your cardio can simply just be hitting a certain step goal e.g. 10k per day. Then, if your fat loss slows down, you could aim to increase your cardio by increasing your step goal by a little more :D

    • @raphuis8787
      @raphuis8787 2 года назад

      @@jclarkefitness alright got it man thanks a lot :D

  • @gugapilar1871
    @gugapilar1871 2 года назад

    Bem fera esse conteúdo!
    Um abraço e até mais!

  • @lonewolfe7343
    @lonewolfe7343 2 года назад

    Come on, that's not how you scramble eggs... 😂 😂

  • @geza1014
    @geza1014 2 года назад

    My man use that fork for the egg beating haha

  • @TomRiddler-m3j
    @TomRiddler-m3j 2 года назад

    Am I able to count my 15k steps as cardio that I normally do?

  • @canelo6881
    @canelo6881 2 года назад

    madcow little cardio curently 2400 cals

  • @Trainfeastfast
    @Trainfeastfast 2 года назад

    I veganized a lot of your recipes. Adore your vids. I lift three to 4 times a week. Calisthenics only. Recently switched over after spinal fusion.

  • @Prezo1983
    @Prezo1983 2 года назад

    You should do cardio every day for heart health anyway

  • @MrGooner75
    @MrGooner75 2 года назад

    👍

  • @blitzenJunior
    @blitzenJunior 2 года назад +1

    FIRST!!!!!!!!

  • @whereisdom
    @whereisdom 2 года назад

    Ever thought of using a fork instead of a spoon to mix up your eggs? 😁😂

  • @l-pap238
    @l-pap238 2 года назад

    Great video yet again. Have a feeling this is difficult to answer but how long can it take for someone to drop from say 20% body fat down to something like 10% - are we talking years no matter how hard you work? Is that how long this process can take?

    • @info1418
      @info1418 2 года назад +1

      Depends on how hardcore you cut kcal. 1kg bodyfat is roughly 7700kcal. So if you cut 550kcal/day you will loose about 0.5kg/week. Many other factors ofc but it gives you some idea.

    • @l-pap238
      @l-pap238 2 года назад

      @@info1418 thank you 🙏

  • @lukeclaydon6670
    @lukeclaydon6670 2 года назад +2

    Have you read the book how much protein by Brad pilon? He explains that no one needs more than 12Og per day and the more advanced you are the better the body recycles protein and the less you need H is extremely well qualified and is eidenced based Meno Hensleman also says similar what are your thoughts and or experience I personally think 0.5 to 0.8 per pound is plenty

    • @papafituae
      @papafituae 2 года назад +1

      Does the book only address muscle building and recovery benefits of protein, or does it also address the satiety factor and increased thermogenesis from digesting proteins over other macros?

    • @lukeclaydon6670
      @lukeclaydon6670 2 года назад

      Yes if you google Brad Pilon how much protein pdf you can find it it is a good read and has all the research references

  • @pulkpuller
    @pulkpuller 2 года назад

    3rd’s

  • @johanarielloraalvarez7366
    @johanarielloraalvarez7366 2 года назад

    He sounds like McGregor👀

  • @davedave5541
    @davedave5541 2 года назад

    6 weights sessions and 15k steps a day

  • @pc6365
    @pc6365 Год назад

    Keoghs potatoes 🇮🇪🇮🇪

  • @12thMandalorian
    @12thMandalorian 2 года назад

    Whey protein is your best friend

  • @soulie2001
    @soulie2001 2 года назад +1

    I know you care for your sleep and everything but dont overgrind, we just lost Scott man, dont keep yourself that low for that long.

    • @derjustin6108
      @derjustin6108 2 года назад

      100% agree he is in a trap.Like scott hope he change something

    • @jclarkefitness
      @jclarkefitness  2 года назад

      @@derjustin6108 I'm in a good state both physically and mentally 👌

    • @derjustin6108
      @derjustin6108 2 года назад

      @@jclarkefitness ok wish you the best🔥✌

  • @DJM3KS
    @DJM3KS 2 года назад

    mixing eggs with a spoon? lol rookie