The nuance behind this statement. (0:01) The two things the guys want to accomplish in this episode. (4:40) The Steps to Lose 8 lbs. Pounds of PURE Fat In 30 Days #1 - Track your calories and steps for 1 week. (10:02) #2 - Go into a deficit of 750 calories. (12:57) #3 - Strength train 2-3 days a week. (14:27) #4 - Increase steps by 3000. (19:05) #5 - Hit your target body weight in protein. (21:35)
I'm 54, decent shape for an old man. 6'2", 202. I'm around 25% body fat, active, former college athlete. I've decided to get to sub 15% and lift hard, because I haven't had visual abs since I was 21. So... I guess I need to lose about 20lbs of fat!!! I want them back. I'm gonna show my 4 young boys that their dad is a beast. I'm starting with this! Thx!⁶
@@jeffostroff Maps Anabolic 3 times a week. I ran it as is the first time. then a week of lifting heavy. then ran it backwards the second time. Instead of trigger sessions on my "rest days" i either took a bike ride or went surfing. Also I walk at least 3-4 times a day for 15-20 minutes usually after every meal. And I prioritized protein every meal which was good because i got really hungry really fast.
1. Make sure you maintenance calories is already high relative to your bodyweight. I would say no less than 15x your bodyweight. (1500 cals per 100lbs) 2. Keep protein at 1g/pound of BW 3. Cut 750 calories off maintenance (take from carbs and fats) 4. Strength train, heavy. 3x a week. 5. Minimize cardio, increase activity (step count) 6. Prioritize sleep.
Not related to today's show but I just want to thank you guys! about a year and a half ago I was 6" 265 and 30+ % BF. After listening to the show, I reverse dieted myself up about 10 more lbs (275lbs). Then when my body was in a good position to lose weight, I went into a long-term weight loss down to 196 lbs. At this time, I had the outline of my abs starting to show but still had 10-15 lbs to go and I didnt want to be that "light". Over the last 4 months Ive bulked back up to 220 lbs and I am in a good metabolic spot to start the cut after my first real bulk. I can't express the gratitude I have for how much I've learned from you guys! also, I love sticking around after the tips of the day and hearing all y'all's great stories!
👏Great episode guys! 53, 5’1” and I lost 50lb, gained strength and muscle. Pull-ups and pushups, dumb bells exclusively home work outs. Sharing my journey on my RUclips channel. Prioritize protein, sleep, sunlight, natural whole foods, walking lifting weight. I’m now 110-113lb and eat 1800-2000c. Reversed Leptin and insulin resistance and no longer pre diabetic. If I can do this anyone can do this! 💪
Excited to see Adam’s journey. Thanks for the motivation! I took a deload week about 3.5 months ago that turned into haven’t been back to the gym. Keep telling myself I’ll start back tomorrow but … don’t. This episode lays everything out and I’m going to the gym right now! Appreciate you guys!
Love the show! Appreciate all you guys do for the fitness community. Would love to see an interview with Dr Stacy Sims. Author of "Roar" and "Next Level". She has amazing insight on how women should train. Backed by studies that are ACTUALLY done on women.
Great information and video. Best Fitness podcast out there! I love how you guys always give away so much information for free. I'm going to download that MAPS 30-day program immediately.
Easier said than done. I've been tracking my calories 1600 daily average, lifting 3 days a week, walking 8000-10000 5vdays a week for 2 weeks. 54 y/o, post menopausal woman, not ecen 1 lb of weight loss. It is just so hard.
I’m 53, 5’1” lost 50lb+ and gained muscle and maintaining 110-113lb for over a year. Now eating 1800-2000c! I am sharing my health, weight loss, fitness story to help motivate and inspire on RUclips, FB/IG/TT ➡️ JulsWellnessWarrior
you guys are spot on. your sermon's have really shown me the light. was a HS & U level athlete 1979/83. also prior military. time and injuries have ground me down - 63, sedentary office worker now. wanting to get back in shape for the golden years. 6.1; 270 lbs. need to be aournd 180-90 lbs. Tried several diets and a program called Optavia.. I've just realized that all the weight I lost 20lbs off and 30 lbs back on was due to failure to build muscle. when i was losing i thought i was winning but i just put myself in a deficit of muscle b/c i wasn't lifting. Thanks for turning the lights on for me.
This gives me so much hope. I just lost 20+ lbs but it happened slowly over 2 yrs. I am 5’ tall very athletic build I had naturally a very muscular physique until I got sick 10 yrs ago I started to be more sedentary, was sick throwing up all the time and ate terrible stuff. In 2018 I started looking at my diet, exercise, microbiome I was 134 lbs and it fluctuated. It wasn’t until 2022 I started to lose weight. But Since February 24’ I’ve gone from 110 lbs back up to 128lbs. 18lbs of weight gain and I don’t eat that much, but I realized my protein intake is like 40 grams, maybe! If I get that in. I’ve tracked my food on and off for yrs but never thought I needed to add protein bc I was focusing on losing fat and not yet focusing on building muscle back. Since July I’ve been walking and weight training more now and I see the muscle in my legs growing back so fast, but my body fat is still packing on, weight is going up I’m now 128lbs again.
I hope you guys read this!!! I'm 33 female - I've ran maps anabolic and maps aesthetic each about 2 times. I absolutely love working out! According to my dexa scan, my lean body mass is in the 98th percentile. The problem is that I also have a super high percentage of fat... Help me!!
Nobody here seems to understand that the guys are talking about this journey starting from a healthy metabolism. To all of you who write that this is not possible or come up with things like: "Im at 1600~ kcal..." - You are not starting from a healthy metabolism. Start there first. 11:56 - 12:20
I love your videos btw. I'm a 50 year old man, 170.5 pounds and 18.4% body fat. I started going to the gym back in June and I weighed 201. So, I've lost a lot of weight, but I've also lost a lot of muscle. My lean body mass is only 139 pounds. I would like to get down to 10-12% body fat. I'm doing weight training 5 days per week, and core strength training 2 days per week. I also walk on the treadmill for 30 minutes after every workout. I'm consuming around 1,920 calories per day, and anywhere between 160 and 173 grams of protein per day. I feel like I'm getting stronger, but I don't trust my scale at home to be accurate on the body fat percentage.
If you are a 5" petite girl, do you still recommend dropping your calories by 750? I feel like as a petite, we don't have much room to go with our calories as they are low as it is. What do you think?
I’m 53, 5’1” lost 50lb+ and gained muscle and maintaining 110-113lb for over a year. Started over 2000c dropped to 1500-1600 and ended at 1000-1200. Reversed up to now eating 1800-2000 and maintaining over year. 0:02 I am sharing my weight loss, fitness story to inspire, motivate and inspire on RUclips, FB/IG/TT ➡️ JulsWellnessWarrior
Great show! I feel like I can benefit from this. I’m 49 year, 6’5” and about 270 pounds. With a ton of muscle and lean body mass but currently sit at around 19% body fat. I have been lifting heavy years and have slowly accumulated muscle over the years but my fat mass has increased too. Currently sitting at 19% body fat. I’ve never done a real cut and I think I want to give this a shot. Thanks!!!
Thank you for including the last part! The okay what now part lol Is that the sweet spot you guys have found is that when in a calorie deficit, three days a week of lifting is sufficient? I enjoy lifting. I was a D1 athlete so I regularly lift at least 4 normally five days a week. After doing a month or so of calorie deficit three days of lifting (plus protein and steps etc as described in video) when you go into maintenance and bump up calories, would you be able to do four days a week of lifting when you’re on maintenance or trying to build muscle before you cut again?
Build up higher before cutting. 2500 kcal should be doable for sure for most women. Lift weights 2-3x a week with the intent to get stronger, increase calories by 100-150 every 2-3 weeks with atleast 0.7-0.8 grams of protein per lbs of bodyweight and dont increase daily activity (eg walking or cardio).
I hate to toot my own horn, but after listening to untold amounts of RUclips videos on this subject and condensing it all down in my mind over a long time, I've come to a conclusion that almost completely matches the message here. Currently, I'm doing a 1000kcal/week caloric deficit with around 700 of that coming from dietary deficit and around 300 from steady state cardio. I think there is very solid advice here but there are a few areas where there are other principles that might slightly go against it. Studies have shown that higher "energy flux" can help combat metabolic adjustment to the caloric deficit which can cause your progress to slow down or halt. Increasing energy flux means, once you've established an appropriate caloric deficit, add a few hundred calories back in, but intentionally increase daily activity to burn that same amount back off. Perhaps having a concentration on doing this lessens the frequency at which one needs to switch to a maintenance or overfeeding phase. Doing so after every month of weight loss seems a little excessive to me and makes the whole process take too long in my opinion. Personally, I prefer one day a week of calorie spiking. I've been following this for almost three months and have been averaging 2/lbs week weight loss during that time (for a total of around 17lbs). My strength is pretty much unchanged and has actually improved in some of the lifts. That's not a definite indicator that I haven't lost any lean muscle tissue, but I think its a positive indicator and I'll take it :-). All that being said, I DO feel that even with the high energy flux and calorie spikes once per week, after three months on this program, a time of maintenance or surplus is probably in order.
What are healthy expectations? From 2008-2012 I was an amateur competitive powerlifter, I shattered my spine in 2012 jumping out of a plane. I got up to 500lbs then lost 260lbs in 8 months in 2016 and stayed between 220-240 through early 2020, re injured my back falling off a roof got up to 360 stayed there till August of this year, I fixed my diet and am strength training very similar to the program yall talked about and am down to 325 as of this morning. Should I expect the muscle to come back quicker and weight to come off quicker and be ok as long as I maintain good training and eating? I have a long history of being very athletic and was a boxer, football player and eventually an Airborne Ranger in the military for 6 years, I know I'm not a typical person, also I'm 6'4
Thank you for this video. Do you have a Maps 30 day that’s only a three day a week workout which is what you recommend in the video? The website that you linked is a seven day a week workout.
Question: Why not keep protein higher for protein synthesis. IE IF my goal weight is 165lbs, starting at say 200lbs why not eat 180g protein but keep my calorie deficit, say at 1,900 cals. You will still be in a deficit but your protein TEF will still be high
Is the "bounce back" muscle gain just as easy for a woman in mid 40s who used to be very strong and fit in 20s and early 30s before having kids and hormone changes? I want to get more muscle back but working out from home with dumbbells
I hit my protein goal for 6 weeks, no change to exercise routine, lost 10lbs of fat, gained 10lbs of muscle- per Dexa scan. It felt awesome seeing the result
@@gladius731971 What is your goal weight? My idea weight is 124.. I get 115-130 g protein a day. I drink protein shakes, tuna, chix, eggs, etc. There's an old book called the protein diet
Adam, When you set numbers in reference to if something will work well or not, are you talking about men or women? I would think those numbers would be different depending on who you are directing this advice to? I am commenting on the part of the show where you said if you’re eating less than 2500 cal right now, that this will not probably work for you. If that’s the case for me as a 58-year-old woman, then I am grossly under eating! I have at least 50 pounds of fat to lose. And in the last week, my calories have been about average 1250. I am just now working on getting a weight training program going, and I am currently getting about an average of 6000 steps a day. So my activity level has been low. So maybe those calories are fine for me right now? This is the part of getting fit that has always been confusing for me to figure out. I never know how many calories are good for me to get the results that I want. I come from doing a keto diet with not enough activity. I lost a lot of weight on that, but remained flabby. And obviously gained it back when I couldn’t sustain keto life. So here I am making this decision to change my whole direction to weight training and losing fat that way, but now I don’t know how to adjust calories 😣
Track and weigh and measure all of your food for a week or two to determine what your maintenance calories are. It may be much higher than where you’re currently at. I’m 53 5’1” lost 50 pounds gained muscle and strength. Calories ended at 1000-1200 then slowly reversed up to where I’m at now maintaining for over a year and eating 1800 to 2000 cal. I have shared my journey on my RUclips channel if you would like to go watch!
You’re eating too little! I had a very similar experience to you. Losing a lot with keto and no exercise and not loving the results. Reverse dieting turned everything around! I did a bulk and cut cycle that just ended, and lost almost 2” off my trunk though I weigh what I weighed when I started. Finally. I can made the scale move easily enough, but getting my gut to go down was always a challenge, even as weight went down. Deadlifts and pilates also taught me how to engage my core. I couldn’t do it through diet alone. The mind pump videos on reverse dieting are great. Check them out!
@@-astrangerontheinternet6687thank you for your experience… it really helps give me the confidence to do what you explained! Also, I will take a look at the MP video show you recommended… thanks so much 😊
A lbs of fat is 3500 calories, 8 pounds of fat lost is 8*3500=28000, if you are in a 750 calorie deficit for 30 days, you will have lost 22000 calories. The math isn’t adding up
Correct... It's 1000 cal déficit per day to lose 2 lbs per week. They are saying if your maintenance is X, reduce by 750 *and* increase steps by 3k. I think the combo may be how it's achieved.
Thanks for clarifying, i looked up the avg number of calories spent per step, which is 0.04 calories per step. If you want to get to 1000 calories per day, you would have to burn more than double the amount of calories per step (.08 calories per step need to be burnt instead of the average of 0.04)
Hard for me to fathom cutting calories and increasing protein. I struggle getting the correct amount of protein.. if I increase it wouldn’t that increase my calories as well!
The nuance behind this statement. (0:01)
The two things the guys want to accomplish in this episode. (4:40)
The Steps to Lose 8 lbs. Pounds of PURE Fat In 30 Days
#1 - Track your calories and steps for 1 week. (10:02)
#2 - Go into a deficit of 750 calories. (12:57)
#3 - Strength train 2-3 days a week. (14:27)
#4 - Increase steps by 3000. (19:05)
#5 - Hit your target body weight in protein. (21:35)
THANK YOU!!!!
Thank you?
Thank you Eric
Everyone like this person!!!
Thank you!
I'm 54, decent shape for an old man. 6'2", 202. I'm around 25% body fat, active, former college athlete. I've decided to get to sub 15% and lift hard, because I haven't had visual abs since I was 21. So... I guess I need to lose about 20lbs of fat!!! I want them back. I'm gonna show my 4 young boys that their dad is a beast. I'm starting with this! Thx!⁶
Good stuff brother!
Get it brother!!
It wont be as challenging as you think, trust the process!
Go for it! 52 here training for half marathon. 23% body fat trending to my personal goal of 19.9%
You've got this!
60 year old woman. Probably 30% bodyfat, or more. Seasoned lifter. Let's do it. Show our kids.
A while back I commented on how I went from 20% down to 10% body fat in 3 months. I hope all the haters that called B.S. watch this episode!
Atta guy!
What did you do to drop off that very tough last 10%?
@@jeffostroff Maps Anabolic 3 times a week. I ran it as is the first time. then a week of lifting heavy. then ran it backwards the second time. Instead of trigger sessions on my "rest days" i either took a bike ride or went surfing. Also I walk at least 3-4 times a day for 15-20 minutes usually after every meal. And I prioritized protein every meal which was good because i got really hungry really fast.
😂 You tell em.
@@jeffilli1663welp fellow loose weight much better than women
1. Make sure you maintenance calories is already high relative to your bodyweight. I would say no less than 15x your bodyweight. (1500 cals per 100lbs)
2. Keep protein at 1g/pound of BW
3. Cut 750 calories off maintenance (take from carbs and fats)
4. Strength train, heavy. 3x a week.
5. Minimize cardio, increase activity (step count)
6. Prioritize sleep.
I'm 350. So I should eat over 4500 calories? I'm only eating about 1800 a day.
@@benirpierre2671 assuming you arent losing weight at 1800, your maintenance calories is way too low, you need to watch their reverse diet series
@@benirpierre2671at that weight, you've cut calories by too much. Oof.
@@benirpierre2671it’s 1 gm of protein per ideal body weight
Not related to today's show but I just want to thank you guys! about a year and a half ago I was 6" 265 and 30+ % BF. After listening to the show, I reverse dieted myself up about 10 more lbs (275lbs). Then when my body was in a good position to lose weight, I went into a long-term weight loss down to 196 lbs. At this time, I had the outline of my abs starting to show but still had 10-15 lbs to go and I didnt want to be that "light". Over the last 4 months Ive bulked back up to 220 lbs and I am in a good metabolic spot to start the cut after my first real bulk. I can't express the gratitude I have for how much I've learned from you guys! also, I love sticking around after the tips of the day and hearing all y'all's great stories!
You are the world's shortest man I guess 6" ?😂that's wayyyy too heavy for 6"
0:24 "I know this is one of this clickbaity titles"
Yeah ya got me with it 🤣🤣🤣
Same.
First step of this starts at 10:30 seconds.
I’m gonna do it. Who else is with me?
I'm starting tomorrow.
Let’s go!!
I'm doing it now! You got this brother!
Me 👯♀️
Do it for u, dont wait for a cosigner
👏Great episode guys! 53, 5’1” and I lost 50lb, gained strength and muscle. Pull-ups and pushups, dumb bells exclusively home work outs. Sharing my journey on my RUclips channel. Prioritize protein, sleep, sunlight, natural whole foods, walking lifting weight. I’m now 110-113lb and eat 1800-2000c. Reversed Leptin and insulin resistance and no longer pre diabetic. If I can do this anyone can do this! 💪
Wow!!!!! I just subscribed!!!
@@mcelweewifeawesome!! Thank you❤
Excited to see Adam’s journey. Thanks for the motivation! I took a deload week about 3.5 months ago that turned into haven’t been back to the gym. Keep telling myself I’ll start back tomorrow but … don’t. This episode lays everything out and I’m going to the gym right now! Appreciate you guys!
I would love to see challenge or similar cut when a pro(adam), an intermediate, and newbie follow the exact same regiment
I’m 5’1 110lbs what’s the lbs equivalent if this strategy is followed? Keep up the great work! 💗💗💗💗
Ok I’m on it!! I’m 62 & wanting to stay fit & STRONG… but I’ve got 5-7 ish lbs I would be happy to get rid of 👍
Love the show! Appreciate all you guys do for the fitness community. Would love to see an interview with Dr Stacy Sims. Author of "Roar" and "Next Level". She has amazing insight on how women should train. Backed by studies that are ACTUALLY done on women.
Great information and video. Best Fitness podcast out there! I love how you guys always give away so much information for free. I'm going to download that MAPS 30-day program immediately.
I love your story. Thanks for sharing. Very helpful!! Congratulations on your loss!
Easier said than done. I've been tracking my calories 1600 daily average, lifting 3 days a week, walking 8000-10000 5vdays a week for 2 weeks. 54 y/o, post menopausal woman, not ecen 1 lb of weight loss. It is just so hard.
Going through the same thing. Not able to lose anything
I’m 53, 5’1” lost 50lb+ and gained muscle and maintaining 110-113lb for over a year. Now eating 1800-2000c!
I am sharing my health, weight loss, fitness story to help motivate and inspire on RUclips, FB/IG/TT
➡️ JulsWellnessWarrior
Ditto
Being a woman sure sucks sometimes. 😔
Your calories are to high…drop to 1200
you guys are spot on. your sermon's have really shown me the light. was a HS & U level athlete 1979/83. also prior military. time and injuries have ground me down - 63, sedentary office worker now. wanting to get back in shape for the golden years. 6.1; 270 lbs. need to be aournd 180-90 lbs. Tried several diets and a program called Optavia.. I've just realized that all the weight I lost 20lbs off and 30 lbs back on was due to failure to build muscle. when i was losing i thought i was winning but i just put myself in a deficit of muscle b/c i wasn't lifting.
Thanks for turning the lights on for me.
This gives me so much hope. I just lost 20+ lbs but it happened slowly over 2 yrs. I am 5’ tall very athletic build I had naturally a very muscular physique until I got sick 10 yrs ago I started to be more sedentary, was sick throwing up all the time and ate terrible stuff. In 2018 I started looking at my diet, exercise, microbiome I was 134 lbs and it fluctuated. It wasn’t until 2022 I started to lose weight. But Since February 24’ I’ve gone from 110 lbs back up to 128lbs. 18lbs of weight gain and I don’t eat that much, but I realized my protein intake is like 40 grams, maybe! If I get that in. I’ve tracked my food on and off for yrs but never thought I needed to add protein bc I was focusing on losing fat and not yet focusing on building muscle back. Since July I’ve been walking and weight training more now and I see the muscle in my legs growing back so fast, but my body fat is still packing on, weight is going up I’m now 128lbs again.
love all your content!
I hope you guys read this!!! I'm 33 female - I've ran maps anabolic and maps aesthetic each about 2 times. I absolutely love working out! According to my dexa scan, my lean body mass is in the 98th percentile. The problem is that I also have a super high percentage of fat... Help me!!
I’m 5’1 female, my maintenance is 1600 cals. I lift weights 2-3 times a week. That would leave me 850cals a day..
Same. Do we eat more and add more walking?
Just downloaded the maps30day, thank you. i will have a healthier body by the Halloween and will be a healthy 60 years young woman!
Great advice guys. Thanks.
So excited for Michaels and hobby lobby now! Thanks for sharing!
Great episode guys! On the way to 500k. Keep up the good work.
Nobody here seems to understand that the guys are talking about this journey starting from a healthy metabolism. To all of you who write that this is not possible or come up with things like: "Im at 1600~ kcal..." - You are not starting from a healthy metabolism. Start there first. 11:56 - 12:20
11:50 I’m a 5’1 female 29 years old . I weigh 140lbs and I eat 2,200 to maintain . I feel like that’s good ? Is it not
I really dont get how you fellas dont have more views.
Love your work.
Great top Sal!
Because of no time stamps I stopped watching alot of videos, I just Don't have the time but these guys are great
My favourite YT channel! 🇬🇧
I love your videos btw. I'm a 50 year old man, 170.5 pounds and 18.4% body fat. I started going to the gym back in June and I weighed 201. So, I've lost a lot of weight, but I've also lost a lot of muscle. My lean body mass is only 139 pounds. I would like to get down to 10-12% body fat. I'm doing weight training 5 days per week, and core strength training 2 days per week. I also walk on the treadmill for 30 minutes after every workout. I'm consuming around 1,920 calories per day, and anywhere between 160 and 173 grams of protein per day. I feel like I'm getting stronger, but I don't trust my scale at home to be accurate on the body fat percentage.
I want this!!! 8 pounds of body fat would be awesome!
Queued up for my walk!
If you are a 5" petite girl, do you still recommend dropping your calories by 750? I feel like as a petite, we don't have much room to go with our calories as they are low as it is. What do you think?
I’m 53, 5’1” lost 50lb+ and gained muscle and maintaining 110-113lb for over a year. Started over 2000c dropped to 1500-1600 and ended at 1000-1200. Reversed up to now eating 1800-2000 and maintaining over year. 0:02
I am sharing my weight loss, fitness story to inspire, motivate and inspire on RUclips, FB/IG/TT
➡️ JulsWellnessWarrior
I wouldn’t recommend it honestly. That would be major metabolic damage and the havoc it would cause on female hormone fluctuations.
@@SweatWithAbby thank you. That's what I thought too.
5" girl has to be the shortest girl in the world
Great show! I feel like I can benefit from this. I’m 49 year, 6’5” and about 270 pounds. With a ton of muscle and lean body mass but currently sit at around 19% body fat. I have been lifting heavy years and have slowly accumulated muscle over the years but my fat mass has increased too. Currently sitting at 19% body fat. I’ve never done a real cut and I think I want to give this a shot. Thanks!!!
Blue collar worker, I average about 17,000-24,000 steps a day. Would taking the intensity down a bit on the strength training be advised?
The guys never miss! I started tracking again this week and I'm already down.
Thank you for including the last part! The okay what now part lol Is that the sweet spot you guys have found is that when in a calorie deficit, three days a week of lifting is sufficient? I enjoy lifting. I was a D1 athlete so I regularly lift at least 4 normally five days a week. After doing a month or so of calorie deficit three days of lifting (plus protein and steps etc as described in video) when you go into maintenance and bump up calories, would you be able to do four days a week of lifting when you’re on maintenance or trying to build muscle before you cut again?
Where is the free yt video of the exercises?
Most women consume less than 2000 calories to begin with. How do we cut 750 for that deficit? Please guide ✨
Build up higher before cutting. 2500 kcal should be doable for sure for most women. Lift weights 2-3x a week with the intent to get stronger, increase calories by 100-150 every 2-3 weeks with atleast 0.7-0.8 grams of protein per lbs of bodyweight and dont increase daily activity (eg walking or cardio).
I hate to toot my own horn, but after listening to untold amounts of RUclips videos on this subject and condensing it all down in my mind over a long time, I've come to a conclusion that almost completely matches the message here. Currently, I'm doing a 1000kcal/week caloric deficit with around 700 of that coming from dietary deficit and around 300 from steady state cardio. I think there is very solid advice here but there are a few areas where there are other principles that might slightly go against it. Studies have shown that higher "energy flux" can help combat metabolic adjustment to the caloric deficit which can cause your progress to slow down or halt. Increasing energy flux means, once you've established an appropriate caloric deficit, add a few hundred calories back in, but intentionally increase daily activity to burn that same amount back off. Perhaps having a concentration on doing this lessens the frequency at which one needs to switch to a maintenance or overfeeding phase. Doing so after every month of weight loss seems a little excessive to me and makes the whole process take too long in my opinion. Personally, I prefer one day a week of calorie spiking. I've been following this for almost three months and have been averaging 2/lbs week weight loss during that time (for a total of around 17lbs). My strength is pretty much unchanged and has actually improved in some of the lifts. That's not a definite indicator that I haven't lost any lean muscle tissue, but I think its a positive indicator and I'll take it :-). All that being said, I DO feel that even with the high energy flux and calorie spikes once per week, after three months on this program, a time of maintenance or surplus is probably in order.
You guys are my fave and “go to” show! The best ever ❤
I’m came across this video at a good time I’m like a week into this and doing pretty much this as it is. Just trying to eat cleaner.
Going to have a caloric deficit, strength train 2-3x and 20k steps daily!
Thank you
Thanks so much!
What are healthy expectations? From 2008-2012 I was an amateur competitive powerlifter, I shattered my spine in 2012 jumping out of a plane. I got up to 500lbs then lost 260lbs in 8 months in 2016 and stayed between 220-240 through early 2020, re injured my back falling off a roof got up to 360 stayed there till August of this year, I fixed my diet and am strength training very similar to the program yall talked about and am down to 325 as of this morning. Should I expect the muscle to come back quicker and weight to come off quicker and be ok as long as I maintain good training and eating? I have a long history of being very athletic and was a boxer, football player and eventually an Airborne Ranger in the military for 6 years, I know I'm not a typical person, also I'm 6'4
What if it’s been years of no training after building the first time? Does the muscle memory remain?
Thank you for this video. Do you have a Maps 30 day that’s only a three day a week workout which is what you recommend in the video? The website that you linked is a seven day a week workout.
Not every day is a workout, the other days are for mobility
I just followed these steps and lost 7 pounds this month (from 210 to 203 lbs)
How is your protein absorption and other vitamin absorption while you are taking tirzepetide (Munjaro)?
…ask your prescriber?
@@-astrangerontheinternet6687 really…
Question: Why not keep protein higher for protein synthesis. IE IF my goal weight is 165lbs, starting at say 200lbs why not eat 180g protein but keep my calorie deficit, say at 1,900 cals. You will still be in a deficit but your protein TEF will still be high
Is the "bounce back" muscle gain just as easy for a woman in mid 40s who used to be very strong and fit in 20s and early 30s before having kids and hormone changes? I want to get more muscle back but working out from home with dumbbells
This sounds like good advice for men. I am 48 year old female with already low calories. There is so much conflicting advice.
I just started cycling. Can I use cycling instead of walking as I cannot do both in a day?
What of you don't have gym equipment for the maps30. Just a pair of dumbbells and kettlebells?
Body weight calesthenics in progression/ basics exercise
I hit my protein goal for 6 weeks, no change to exercise routine, lost 10lbs of fat, gained 10lbs of muscle- per Dexa scan. It felt awesome seeing the result
Did you physically look different?
How does one hit their protein goals? Like how do you know you goal to loose weight? I weigh 245.
@@gladius731971
What is your goal weight?
My idea weight is 124.. I get 115-130 g protein a day. I drink protein shakes, tuna, chix, eggs, etc. There's an old book called the protein diet
Jay Campbell knows with peptides
Daily mind pump ❤
Is MAPS 15 enough, or Anabolic better for the cut?
What you haven't worked out in 3 months? And when you do your confident you're going to put on 50 lb of lean body mass
Adam, When you set numbers in reference to if something will work well or not, are you talking about men or women? I would think those numbers would be different depending on who you are directing this advice to?
I am commenting on the part of the show where you said if you’re eating less than 2500 cal right now, that this will not probably work for you.
If that’s the case for me as a 58-year-old woman, then I am grossly under eating! I have at least 50 pounds of fat to lose. And in the last week, my calories have been about average 1250.
I am just now working on getting a weight training program going, and I am currently getting about an average of 6000 steps a day. So my activity level has been low.
So maybe those calories are fine for me right now?
This is the part of getting fit that has always been confusing for me to figure out. I never know how many calories are good for me to get the results that I want.
I come from doing a keto diet with not enough activity. I lost a lot of weight on that, but remained flabby.
And obviously gained it back when I couldn’t sustain keto life.
So here I am making this decision to change my whole direction to weight training and losing fat that way, but now I don’t know how to adjust calories 😣
Track and weigh and measure all of your food for a week or two to determine what your maintenance calories are. It may be much higher than where you’re currently at. I’m 53 5’1” lost 50 pounds gained muscle and strength. Calories ended at 1000-1200 then slowly reversed up to where I’m at now maintaining for over a year and eating 1800 to 2000 cal. I have shared my journey on my RUclips channel if you would like to go watch!
You’re eating too little!
I had a very similar experience to you. Losing a lot with keto and no exercise and not loving the results. Reverse dieting turned everything around!
I did a bulk and cut cycle that just ended, and lost almost 2” off my trunk though I weigh what I weighed when I started. Finally. I can made the scale move easily enough, but getting my gut to go down was always a challenge, even as weight went down.
Deadlifts and pilates also taught me how to engage my core. I couldn’t do it through diet alone.
The mind pump videos on reverse dieting are great. Check them out!
@@-astrangerontheinternet6687thank you for your experience… it really helps give me the confidence to do what you explained! Also, I will take a look at the MP video show you recommended… thanks so much 😊
@@JulsWellnessWarriorthank you , I appreciate your suggestions 😊
Hi, is this plan on for someone 47 years old? What about someone who is 60? What about someone who is 16? Gotttcha
A lbs of fat is 3500 calories, 8 pounds of fat lost is 8*3500=28000, if you are in a 750 calorie deficit for 30 days, you will have lost 22000 calories. The math isn’t adding up
Correct... It's 1000 cal déficit per day to lose 2 lbs per week.
They are saying if your maintenance is X, reduce by 750 *and* increase steps by 3k. I think the combo may be how it's achieved.
Thanks for clarifying, i looked up the avg number of calories spent per step, which is 0.04 calories per step. If you want to get to 1000 calories per day, you would have to burn more than double the amount of calories per step (.08 calories per step need to be burnt instead of the average of 0.04)
Off topic question. How many exercises per body part how many sets to build muscle
When you say 750 deficit - this should be only diet or it can be a combination from diet and cardio.
But how long to go on maintenance random gym men ??
1:39-2:15 How to say you're about to go on a cycle without saying you're about to go on a cycle😂
This method works 💯 I
Did adam just loosely tell us "showtime" is comin
2 pounds a week is more than doable if you're focusing on fat loss and you have extra to burn
Ozempic? Is that what Dr.Tyna taught you guys? 😂😂😂
Anyone who thinks the title is clickbait should watch this channel more often. You need to smarten up
“Listen, there’s two ways people are gonna screw this up” 😅
Sounds like the best way to lose 8 pounds of fat is to get fat. Doesn't sound like a good strategy. I do like a isometrics a bunch.
15mins of saying it can be done, to then say it won't really work if you're under 2500kcal already
I need to get on your show one day 😊
Yeah, at 2300-2700 calories, I'd be gaining weight. 😅
750 calories is pretty tough. You'll be miserable.
Hard for me to fathom cutting calories and increasing protein. I struggle getting the correct amount of protein.. if I increase it wouldn’t that increase my calories as well!
Wow 1000% clickbait title suckered me in..
“Free” as long as we can have your email.