Yo fellas/girls/rather-not-says, it is my sincerest hope that you find this video useful in some way, and my second hope that you feel compelled to spank that thumbs up button. xx P.s. I purposely missed a word out of the title to increase the number of comments on this video. You boys playin' checkers, Bundy playin' chess.
Greg, do you sense a shift in the fitness space with regards to more relevant information aimed at natural lifters? It seems as if the more people realising the amount of fake nattys the more tailored the info for nattys in general!
@@JulesLife It's about time right. Literal years wasted going down dead end roads of bs advice from enhanced lifters who wouldn't know the optimal strategy for nattys if it was injected into them!
Was just thinking about this… Been lifting for 7-8 years and realized that the more advanced you get the less ability to put on muscle. So that regular 10-12 lb bulk no longer builds the same amount of muscle as it did when you first started lifting. Then every time you cut, you have built hardly any muscle and end up actually cutting into the muscle you had before the bulk. It’s definitely an issue when you’re natural and advanced.
For sure, the closer to your natural limit you get the harder it is to build it. That would be fine, because the time is going to pass anyway, but it's also much harder to keep it if you through any periods of inconsistency (or even just being slightly off the ball). Ultimately that means you do reach a stage where it's just not worth it to try and build then maintain more muscle mass. Especially because most people's aesthetic ideal comes a fair bit before their natty limit anyway.
So say somebody's 40% bmi or higher, should they still run a caloric deficit if they're de-trained and wanting to do re-comp? Or should they just build as much muscle as possible the first 6 months then cut hard?
*Calorie Deficit* *Eat more protien* *Cardio 2-3 times a week, to much cardio can cause muscle lost, 20 mins after your weight lifting routine is ok* *Sauna* *Drink alot of water* *(Something that helped me was doing jail style burpees. I would do 113 burpees a day 4 times a week*
All great advice. A couple of points I will add: 1) Multiple studies indeed show that the larger the calorie deficit, the more muscle that is lost. The crossover point is about a 400-calorie deficit where muscle loss typically occurs. Below that level, muscle gains are often still possible. 2) It is still possible to gain strength even during weight reduction. Much actual strength is due to the neuro-muscular connections and not muscle size. So even though muscle mass might decline, muscle strength can and should increase. Lifting heavy to failure or near failure with low reps (1 to 6) is key. 3) A research study showed that in a calorie-deficit diet, consuming calories at maintenance level two day a week eliminates the decreased cellular metabolic activity normally seen with calorie reduction and also eliminates muscle loss. So if the goal is to reduce calories by 500 per day or 3500 per week, reducing calories by 700 per day for 5 days and consuming at 0 deficit for 2 days will lead to as much fat loss without the negative effects. My personal experience with a successful weight-loss diet is to use a calorie counter to plan out meals the day before, and then use a food scale to accurately measure portions to strictly adhere to the plan. Furthermore, adjusting calories for activity levels is a bad idea. Don't think that because you go for a 5-mile run that you can eat extra calories. That has never worked for me.
Thank you Joe. What you said at the end about most advice we get from RUclipsrs comes from extreme scenarios (dieting to 6%bf) is a really overlooked and important point to make
This is great advice for someone like me who is has been lifting for about a year. I'm 51 and struggle with that last little bit of fat. This calorie deficit information was great. Thanks for sharing.
But how fast do I have to go ? I am quite fit and sporty but gained fat somehow but my heart rate Is pretty low so how fast and long do I need to incline treadmill ?
@@KKKKKKK-sr1fz I can generally tolerate the full incline of 15 but only walking between 2.5 to 3.5 mph. What I'm most concerned about when I'm doing incline treadmill is the total calories burned. If I'm going to do a short session I'll go for 200 calories but prefer to burn at least 300 calories.
Alright thank you for the replies guys …. As I mentioned I gained fat and now I weigh 92kg and I am still muscular or let’s say fit in a performance way but I need to loose 5-6kg in the next months with a deficit. But everybody is saying that a tread mill incline will help for fat loss especially in the morning … so if I go walk even very steep way I barely get a heart rate up so I just will try then maxed out and 4-5,5kmh I would say
Ive been working out for 2 months and Im almost at the point I want to be... for me what has worked A LOT is doing exercise 4 days a week, fasting, and walking A LOT. This has allowed me to build muscle, lose fat, and maintain a caloric deficit. Surprisingly with a good amount of protein every day I havent lost any muscle at all (that I can notice). This Is really helpfull. Also...holy shit...I feel way more flexible than ever.
@@alitegin791 As long as your calorie intake is 200-300 lower than what you need in a day and you get enough protein, it's easy. Your muscle gain will beat the muscle loss, and since you're in a caloric deficit, you'll lose weight. It worked for me
This exactly has worked for me as well. Tons and tons of lean protein and balanced fat/healthy carbs (fruits and veg). No booze and no sugary drinks/foods. Shedding fat still after four months and building muscle when lifting regularly.
That sir, is a really, really good video. Not least because it confirms my suspicions about diminishing returns (with most advice relevant to higher level guys than a 43yo who just wants to have a reasonably athletic physique.) but also really clearly put and no BS whatsoever. So I congratulate you on that and thank you for reinforcing my beliefs (hopefully rightly! 😂). I shall stay the course, slow and steady… 👌🏻
Thanks for the great video. I'm rapidly approaching 50 and needed some major weight loss after a hernia and surgery to fix it last year. I love running but have always used it alone and ended up looking like shit after hitting a weight target. This time I used a combo of 16:8 intermittent fasting along with running/walking/lifting and feel like I'm moving towards the best shape I've ever been in. Still a long way to go, about 25% body fat right now but I've shifted 12kg in 14 weeks so close to the 1% of body weight a week to retain muscle. The one other thing I did different this time was had a friendly bet with a mate about who could lose the most weight. Self help books call this an accountability partner and it works, could be as simple as telling your mum how much weight you lose every week. But knowing you have to tell someone you put on weight because you ate mcdonalds every day helps you to not eat mcdonalds every day.
Several hernias and surgery over here, makes it a lot harder to do workout. In fact I now capitulated with lifting weights and solely focus on intermittant fasting (16/8 or 40 hours) and martial arts and related strength training. I loved to have muscles but functional strength, punching power and speed is all I can achieve now.
@@jaysess3806 thanks for the feedback. I'm a strong believer in finding what works for you. 16/8 works for me but I know it's not right for everyone. I haven't heard of 40 hours before, is that long fast?
Such great advice, I have one final tip that I think helps a lot with the psychological side of feeling smaller. Whilst you cut, focus all of your attention on maintaining or improving performance in the gym, and then you can assume you've maintained as much muscle as possible and will provide resistance against the insecurity that comes with cutting and thinking youre losing muscle. Your muscle will be what your muscle will be.
After 10 months on a VERY slight calorie defecit (200 cals per day), I can attest to Joe's claims of muscle and strength retention. Have lost over 11kg of fat whilst making huge strides in my strength training via hypertrophy focused gym sessions. It's about staying consistent and not pushing for a crazy 8 week mega cut, something that really isn't sustainable in the long run.
I lost 12kg in 8 months after the last mega lockdown, while getting stronger. Did that from being pretty overweight. Still, getting most of the way to a 15kg weight loss target, without going insane, shows the slow and steady approach can work.
Hey Joe I was just wondering if you're still chasing a "natural high" absolutely loveee that series! Also, thank you very much for this video, it is going to be really helpful
This is a compliment. But I don't see how this gentleman can make a lot of videos because what he just said in almost every sentences rings true with my experience. No lies, no exaggerations, no waffling. He not only saves people hours of trying to figure out what is true for most people, but isn't pretentious or acts like some authority with some long-winded speech like mine here. Thanks man. Saves us a lot of time and frustration with this one.
This happened to me last time I cut. My abs starting coming out and all but my arms felt smaller. Ended up eating away again. Gained a ton of muscle back. Weigh 195 right now, and now I’m realizing even though my arms and chest are big again, and ppl tell me I’m buff, my belly grew too 🤦♂️ time to cut again. I do prefer to have a smaller stomach is what I’m realizing now, even if it means my arms are a little smaller cause I’m natural lol
As I kind of alluded to in the beginning, some of it is just that you feel/look smaller because a) you don't have a layer of fat and b) your muscles can seem 'deflated' when not full of glycogen and water (like they are when you're eating high carbs). Without getting DEXA scans you can't really know for absolute sure if or how much muscle you lost, so you just have to do everything in your power not to and hope for the best (i.e. everything I went through in the video).
Yo just sayin I bought the app as soon as I found out it released. Joey is next level - with only watching his videos I knew I truly had to get this - always wanted to buy his programs etc
One crucial tip that I would add to the topic of energy management while dieting is sleep. You may have heard that you get your gains while you sleep. This is true but also being well rested will ensure you have adequate energy for your workouts.
I know all of these things but still not doing them all!!! I tend to drift from doing some to doing others! Is great to have all these tips in one straightforward video. I must try harder! Awesome job! 👍
Started in jan after seeing a pic of myself at Xmas. I’m 45 and wad 209 with no muscle and down to 185lb and starting to see some growth. Tried loads of the supposed natty guys pages and found joe about 6 weeks ago. The last 6 weeks have been better than the previous 12 or so by a mile. Just started creatine this week and I did omad during my work week while I’m away from home. Just need to stop the beers with the wife on a weekend to lose that little belly pouch. Cheers Joe, am slowly making my way through your content and learning as I do.
Great pointers. I'd like to add a few more points. When on a calorie deficit, muscles have a higher chance of undergoing gluconeogenesis, in which muscle protein is synthesized into glucose to compensate for the glycogen deficit. Cortisol plays a major role in this. To counter this, it's advised to take a 500mg Vitamin C tab half an hour before workout and consume EAAs after workout to kind of "cushion" your muscles from getting degenerated.
I am in Pune, I too stayed In N. Delhi near India Gate and was in Delhi University as a student. Good knowledge of food and nutrition Pratap, and your write up!
@@Seriouslyfunny1 actually dear Pratap, I also found your dp profound! After IIT. Ka. what do you do? I was teaching French. Thank you for your kind reply.
Agree with 90% of this. Though my experience has been that high intensity low impact cardio like swimming utilizing butterfly stroke, which burns roughly 500 calories in 30 min, does wonders for achieving the deficit. Imo it’s the best way to shed fat while leaving muscle intact. You feel better and reap the benefits of gene expression the more you can eat, period. Low calories=low energy. Achieving it though cardio is the way to go
well done for saying just weigh yourself regularly and adjust as necessary. I weigh myself every day, regardless of whether I'm on a bulk or cut and it takes all the guess work out of it. If you don't weigh yourself often enough then daily swings (which can be very large) make a nonsense of interpreting the results, but if you do it daily you can create a trendline and see what's really happening over time.
Good video. If there were anything to add it would be REST/SLEEP. For me, anyway, if I don't get sufficient sleep, it seems to make even the mildest cut seem arduous!
Great video! During a cut I keep the weights, sets and workout days per week the same but I knock the reps down to 60-75%. This slightly lower volume is enough to send a signal to keep the muscle but also makes recovery easier as I'm not going to failure. Works for me anyway.
Have submitted to Play Store so waiting on approval... if we get rejected it could delay a few days because we have to decipher why and change something. If not, then it's just a case of when they come back to us (sadly not as quick as the App Store)
Joe Delaney is the one of the most underrated bodybuilders on RUclips. Just an utterly brilliant, intelligent, genuine individual with a fabulous physique who is older than his years that shows what is achievable naturally, which in the long run will be healthier for him. I really hope more kids are influenced by people like Joe because he looks incredible Naturally, as opposed to listening to clearly enhanced bodybuilders, or fake natural bodybuilders who take unnecessary risks by using PED's, roll the dice with their health when they are relatively young, which when they are older have a high chance there will be an adverse impact on their health. He hasn't sold out, he hasn't jumped on performance enhancing drugs, or gone down the fake natural route (as so many of the influencers have with twice as many followers ) to get more subscribers What Joe has shown is you can look incredible, be healthy and be natural Which is why in my opinion, he is one of the best bodybuilders on the Internet
I’m by no means a poster boy when it come to physique but since I started training and intermittent fasting I’ve both lost fat and gotten stronger, grown muscle. Why do people say it’s impossible to lose fat and gain muscle?
The placebo effect in medicine is up to 70%.....that is how powerful our "believe" system works (even the color of the package has an effect). This also goes for building muscle, you have to believe and visualize your goals and do the work, the results will follow (the law of our reality).
You NEVER hear this perspective. Most people don't go to the extremes that professionals do, so it is encouraging to hear that losing very minimal muscle mass while getting out of obesity IS possible. Thanks.
Can we get an update for my body type- how to maintain muscle after you stop training or back off the throttle for longer than 48 hours. I’m like allergic to gaining muscle but my body is absolutely IN LOVE with fat 🧐
@@JoeDelaneyy on and off but pretty consistent for 6 years. Pulled a 250kg conventional deadlift 185kg squat. 145kg bench. Doing pullups with 30kg x 8 All at 82kg bodyweight. Been following your Full Body everyday for the majority of this year and seen mad progress in strength! Swapping to your PPL for the next 10 weeks or so to finish out the deficit.
I can feel the difference after one two mile run.. if I lose a certain amount of water my bench press feel heavier. Pulling does not seem to be affected but heavy pushing is negatively affected!
How is the thumbnail misleading? It illustrates exactly what's in the video, as does the title. This is the opposite of clickbait, because it's exactly what it says on the tin.
@@JoeDelaneyy You use the thought 'before and after photo' and the text 'How to keep all your muscle while losing fat'. Then with such an image in your thumbnail and you don't find that misleading? For someone with experience, posting such an image alone is enough to mistrust the rest of what you're claiming. Of course you have to have it from young newcomers, I understand that, so see my reaction as a response from an old nag.
A big thing for me would be to eat a lot of MSG(the Glutamate helps to recover and keep protein after the body goes all Gluconeogenesis because of the Caloric deficit.)
Damn brotha, most consistent I've been ever and reached my goal for only a few weeks, then got hurt. Been out of surgery for a week now, and feel I should increase protein intake and stay somewhat active. Hamstring tear, "Avulsion" 😬 Pretty limited, just resting long enough to knock out upper body calisthenics. Pull ups, dips, etc. Thought??? 🤔 I'm certain I'll bounce back, but don't want to drift away too long 🤨.
Just downloaded PUSH - had my first workout today and was dubious training essentially 'full body' every day. I've trained single muscle groups for as long as I can remember with the occasional PPL. First workout was great to be fair, looking forward to the rest of the plan.
Random observation but I really feel fitness and bodybuilding has transcended its routes. I don't think most people lift these days wanting to look like they could compete. Maybe the physiques look better in reality but I think people would consider those bodybuilding physiques cringe and undesirable. Nothing wrong with them but I just think bodybuilding as a thing is disconnected from whatever it was in the 70s and 80s.
The reason I mention this is because a lot of youtubers seem to idealise these guys and hold them up as the standard that everyone else falls short of. But I think that type of bodybuilding is like a niche subculture of the mainstream bodybuilding which tends to be driven more by what actors look like or some romanticised idea of what ancient warriors looked like.
@@whatsthemattereu8139 Yeah, I'm not sure I can speak to a general trend or if it's just my online bubble, but it does seem that within a short time frame lots of people realised that a) it's unhealthy as fuck to get really shredded and stay there for long period, b) it doesn't equate to more success with the opposite sex and c) they actually prefer just a lean athletic look rather than huge and shredded (I know I use that phrase a lot but it is in jest).
This is why there's different divisions now. Open = gross huge physiques. Classic = closer to 80s physiques (think Arnold). Men's Physique = what people would call "aesthetic".
option 2 is the best, in my opinion. option 1 isn't sustainable longterm, as your body will adapt. guys who try this method end up eating 600-1000 calories to make progress after plateaus. option 1 is also bad since most guys will be doing high intensity training, which will leave them starving. option 2 lets you keep the same caloric intake throughout the whole journey, and all you have to do is increase your steps when you plateau. walking after each meal is a good way to knock steps out, and walking in general will not cause hunger. i've lost 40lbs on option 2 and never felt hungry while doing it
Man I don't watch you for a long time but you talk some really good stuff. If I had to suggest something to you is to ask your Barber for a better hairstyle
i think it is the best video on the subject : everything is clear, and you gave all the good advices. But i still have a question : some people say that you need to stop eating carbs during a cut because it could slow down the fat loss : is it true ? because i have no problem dealing with hunger, but i really love pasta... (i already reduced my consumption to 200g/day)
It depends what is the starting point and the end point, I went down 14 lbs and got noticeably stronger, I am not a complete newbie, ive been lifting for almost 4 years while at the last 2 years im taking it more seriously, but I was around 25%+ body fat and now im around 20%, obviously if i will cut from 20% to 12% ill lose some strength.
Yo fellas/girls/rather-not-says, it is my sincerest hope that you find this video useful in some way, and my second hope that you feel compelled to spank that thumbs up button. xx
P.s. I purposely missed a word out of the title to increase the number of comments on this video. You boys playin' checkers, Bundy playin' chess.
Sure you did lad, sure you did...
@@bigbunny4000 foR thE aLgO🙃
Hahah gaming the game Joe.
LOL
@@JoeDelaneyy is almond milk digreasing testosterone?
Great video. My subs suggested u as one of the top natty physiques. Great info here
Greg, do you sense a shift in the fitness space with regards to more relevant information aimed at natural lifters? It seems as if the more people realising the amount of fake nattys the more tailored the info for nattys in general!
Greg you should do a video on Joe in order to send some of your viewers this way, most underrated channel in the game
@@davidhayden1461 Thank god.
@@JulesLife It's about time right. Literal years wasted going down dead end roads of bs advice from enhanced lifters who wouldn't know the optimal strategy for nattys if it was injected into them!
@@Lee-ud1hd I AGREE
Was just thinking about this… Been lifting for 7-8 years and realized that the more advanced you get the less ability to put on muscle. So that regular 10-12 lb bulk no longer builds the same amount of muscle as it did when you first started lifting. Then every time you cut, you have built hardly any muscle and end up actually cutting into the muscle you had before the bulk. It’s definitely an issue when you’re natural and advanced.
For sure, the closer to your natural limit you get the harder it is to build it. That would be fine, because the time is going to pass anyway, but it's also much harder to keep it if you through any periods of inconsistency (or even just being slightly off the ball). Ultimately that means you do reach a stage where it's just not worth it to try and build then maintain more muscle mass. Especially because most people's aesthetic ideal comes a fair bit before their natty limit anyway.
So say somebody's 40% bmi or higher, should they still run a caloric deficit if they're de-trained and wanting to do re-comp? Or should they just build as much muscle as possible the first 6 months then cut hard?
@@JoeDelaneyy did you reach your natty limit?
@@ostrichcum9369 Nope
@@bennyjetsaroundtheworld9047 there's just no way someone that overweight should do anything other than cut
Here before Joey fix the title 🙏
yess
Hahaha yep
Keep all your hair?
Here after Joey fix the title. Head in hands. Last 4 days of my life was a waste. Carry me brothers, these feels are too burdensome to bear alone.
@@JoeDelaneyy FeelsBadMan -4 days
*Calorie Deficit*
*Eat more protien*
*Cardio 2-3 times a week, to much cardio can cause muscle lost, 20 mins after your weight lifting routine is ok*
*Sauna*
*Drink alot of water*
*(Something that helped me was doing jail style burpees. I would do 113 burpees a day 4 times a week*
I would also recommend using an app called happy scale helped me a lot at losing weight at the right amount
All great advice. A couple of points I will add:
1) Multiple studies indeed show that the larger the calorie deficit, the more muscle that is lost. The crossover point is about a 400-calorie deficit where muscle loss typically occurs. Below that level, muscle gains are often still possible.
2) It is still possible to gain strength even during weight reduction. Much actual strength is due to the neuro-muscular connections and not muscle size. So even though muscle mass might decline, muscle strength can and should increase. Lifting heavy to failure or near failure with low reps (1 to 6) is key.
3) A research study showed that in a calorie-deficit diet, consuming calories at maintenance level two day a week eliminates the decreased cellular metabolic activity normally seen with calorie reduction and also eliminates muscle loss. So if the goal is to reduce calories by 500 per day or 3500 per week, reducing calories by 700 per day for 5 days and consuming at 0 deficit for 2 days will lead to as much fat loss without the negative effects.
My personal experience with a successful weight-loss diet is to use a calorie counter to plan out meals the day before, and then use a food scale to accurately measure portions to strictly adhere to the plan. Furthermore, adjusting calories for activity levels is a bad idea. Don't think that because you go for a 5-mile run that you can eat extra calories. That has never worked for me.
Thank you Joe. What you said at the end about most advice we get from RUclipsrs comes from extreme scenarios (dieting to 6%bf) is a really overlooked and important point to make
Finally a fitness channel that I can relate to. You look great pal, and done the right way. I look forward to seeing some great content. 👍
I like your rational, calm, straightforward approach. Great information.
Wow you’re so well-mannered and delightful
Really nice of you to say
What a well mannered and delightful person you seem to be Mr Delaney.
This is great advice for someone like me who is has been lifting for about a year. I'm 51 and struggle with that last little bit of fat. This calorie deficit information was great. Thanks for sharing.
You speak the truth. There's no need to get shredded, unless you want to. If you do there are downsides, and it's super tough. Thanks for the truth.
I find that incline treadmill is a good option. It burns about as many calories as running without the wear and tear on the body.
But how fast do I have to go ? I am quite fit and sporty but gained fat somehow but my heart rate Is pretty low so how fast and long do I need to incline treadmill ?
@@KKKKKKK-sr1fz I can generally tolerate the full incline of 15 but only walking between 2.5 to 3.5 mph. What I'm most concerned about when I'm doing incline treadmill is the total calories burned. If I'm going to do a short session I'll go for 200 calories but prefer to burn at least 300 calories.
@@KKKKKKK-sr1fz i was doing about 3-3.5mph and 10-15% incline....it was tough....it does cause wear for sure
@@shweird i aimed for 600 per hour....but it was too tough
Alright thank you for the replies guys …. As I mentioned I gained fat and now I weigh 92kg and I am still muscular or let’s say fit in a performance way but I need to loose 5-6kg in the next months with a deficit. But everybody is saying that a tread mill incline will help for fat loss especially in the morning … so if I go walk even very steep way I barely get a heart rate up so I just will try then maxed out and 4-5,5kmh I would say
Ive been working out for 2 months and Im almost at the point I want to be... for me what has worked A LOT is doing exercise 4 days a week, fasting, and walking A LOT. This has allowed me to build muscle, lose fat, and maintain a caloric deficit. Surprisingly with a good amount of protein every day I havent lost any muscle at all (that I can notice). This Is really helpfull.
Also...holy shit...I feel way more flexible than ever.
building muscle on a cut ?
@@alitegin791 As long as your calorie intake is 200-300 lower than what you need in a day and you get enough protein, it's easy. Your muscle gain will beat the muscle loss, and since you're in a caloric deficit, you'll lose weight.
It worked for me
This exactly has worked for me as well. Tons and tons of lean protein and balanced fat/healthy carbs (fruits and veg). No booze and no sugary drinks/foods. Shedding fat still after four months and building muscle when lifting regularly.
What a well-mannered and delightful person are you! Thank you as always for the great content!
Always the best content. Thank your for consistently remaining sound AF all these years, JoeyD. Did I mention you're my hero?
Iv gained a lot of muscle with my pt trainer/ eating more but do keep my daily 10,000 steps daily except Sunday’s my day off.loving the muscles gain 💪
That sir, is a really, really good video. Not least because it confirms my suspicions about diminishing returns (with most advice relevant to higher level guys than a 43yo who just wants to have a reasonably athletic physique.) but also really clearly put and no BS whatsoever. So I congratulate you on that and thank you for reinforcing my beliefs (hopefully rightly! 😂). I shall stay the course, slow and steady… 👌🏻
Thanks for the great video. I'm rapidly approaching 50 and needed some major weight loss after a hernia and surgery to fix it last year. I love running but have always used it alone and ended up looking like shit after hitting a weight target. This time I used a combo of 16:8 intermittent fasting along with running/walking/lifting and feel like I'm moving towards the best shape I've ever been in. Still a long way to go, about 25% body fat right now but I've shifted 12kg in 14 weeks so close to the 1% of body weight a week to retain muscle.
The one other thing I did different this time was had a friendly bet with a mate about who could lose the most weight. Self help books call this an accountability partner and it works, could be as simple as telling your mum how much weight you lose every week. But knowing you have to tell someone you put on weight because you ate mcdonalds every day helps you to not eat mcdonalds every day.
Several hernias and surgery over here, makes it a lot harder to do workout. In fact I now capitulated with lifting weights and solely focus on intermittant fasting (16/8 or 40 hours) and martial arts and related strength training. I loved to have muscles but functional strength, punching power and speed is all I can achieve now.
@@jaysess3806 thanks for the feedback. I'm a strong believer in finding what works for you. 16/8 works for me but I know it's not right for everyone. I haven't heard of 40 hours before, is that long fast?
I had a surgery last year. Tried workout lately it hurts. Damn
In my experience keeping high protein and fat and reducing carbs to minimum, while also doing some intermittent fasting worked very well.
So you do something similar to keto? Obviously, the 'minimum' for carbs is zero...
Congrats on the engagement Joe!!🥳👏
Such great advice, I have one final tip that I think helps a lot with the psychological side of feeling smaller. Whilst you cut, focus all of your attention on maintaining or improving performance in the gym, and then you can assume you've maintained as much muscle as possible and will provide resistance against the insecurity that comes with cutting and thinking youre losing muscle. Your muscle will be what your muscle will be.
Watching this at every cut phase, at my 2nd cut rn. Lets get it brotha, late comment but good sht W vids
After 10 months on a VERY slight calorie defecit (200 cals per day), I can attest to Joe's claims of muscle and strength retention. Have lost over 11kg of fat whilst making huge strides in my strength training via hypertrophy focused gym sessions.
It's about staying consistent and not pushing for a crazy 8 week mega cut, something that really isn't sustainable in the long run.
I lost 12kg in 8 months after the last mega lockdown, while getting stronger. Did that from being pretty overweight. Still, getting most of the way to a 15kg weight loss target, without going insane, shows the slow and steady approach can work.
Is this a calorie deficit from your normal maintenance or a deficit from a bulk?
@@IceyBoy47 defecit from my maintenance
absolutely smashed it on this video... Advice... 1st class with no trash talk... and some quality humour.
Hey Joe I was just wondering if you're still chasing a "natural high" absolutely loveee that series! Also, thank you very much for this video, it is going to be really helpful
I may do some kind of round-up of my general findings/thoughts on the process some time soon buddy.
U4ea-x by Pure Life 👌🏽
This is a compliment. But I don't see how this gentleman can make a lot of videos because what he just said in almost every sentences rings true with my experience. No lies, no exaggerations, no waffling. He not only saves people hours of trying to figure out what is true for most people, but isn't pretentious or acts like some authority with some long-winded speech like mine here. Thanks man. Saves us a lot of time and frustration with this one.
This happened to me last time I cut. My abs starting coming out and all but my arms felt smaller. Ended up eating away again. Gained a ton of muscle back. Weigh 195 right now, and now I’m realizing even though my arms and chest are big again, and ppl tell me I’m buff, my belly grew too 🤦♂️ time to cut again. I do prefer to have a smaller stomach is what I’m realizing now, even if it means my arms are a little smaller cause I’m natural lol
As I kind of alluded to in the beginning, some of it is just that you feel/look smaller because a) you don't have a layer of fat and b) your muscles can seem 'deflated' when not full of glycogen and water (like they are when you're eating high carbs). Without getting DEXA scans you can't really know for absolute sure if or how much muscle you lost, so you just have to do everything in your power not to and hope for the best (i.e. everything I went through in the video).
@@JoeDelaneyy thanks boss.
Love from California !
Yo just sayin I bought the app as soon as I found out it released. Joey is next level - with only watching his videos I knew I truly had to get this - always wanted to buy his programs etc
One crucial tip that I would add to the topic of energy management while dieting is sleep. You may have heard that you get your gains while you sleep. This is true but also being well rested will ensure you have adequate energy for your workouts.
Me reading this at almost 2am on a school night
Love your videos! You are definitely the coolest YT fitness influencer out there.
One way to do it is to stand relaxed in the pic in the thumbnail and to flex your muscles in the comparison picture. It makes a huge difference.
I know all of these things but still not doing them all!!!
I tend to drift from doing some to doing others!
Is great to have all these tips in one straightforward video.
I must try harder!
Awesome job! 👍
man ive always enjoyed listening to Joe speak he's intelligently funny and the way he speaks is great. going to take a look into his podcast soon.
Always love your well thought out videos and your no-nonsense common sense advice mate. Keep it up bro. 👍🏼💯
Started in jan after seeing a pic of myself at Xmas. I’m 45 and wad 209 with no muscle and down to 185lb and starting to see some growth. Tried loads of the supposed natty guys pages and found joe about 6 weeks ago. The last 6 weeks have been better than the previous 12 or so by a mile. Just started creatine this week and I did omad during my work week while I’m away from home. Just need to stop the beers with the wife on a weekend to lose that little belly pouch. Cheers Joe, am slowly making my way through your content and learning as I do.
Great pointers. I'd like to add a few more points.
When on a calorie deficit, muscles have a higher chance of undergoing gluconeogenesis, in which muscle protein is synthesized into glucose to compensate for the glycogen deficit. Cortisol plays a major role in this.
To counter this, it's advised to take a 500mg Vitamin C tab half an hour before workout and consume EAAs after workout to kind of "cushion" your muscles from getting degenerated.
Thank you Pratap, your message is really useful! So in which town do you reside?
@@farokhnaegamvala1707 glad you found it useful. I'm from India. New Delhi.
I am in Pune, I too stayed In N. Delhi near India Gate and was in Delhi University as a student. Good knowledge of food and nutrition Pratap, and your write up!
@@farokhnaegamvala1707 ah nice to know. I was in IIT Kanpur. Thanks again ! :)
@@Seriouslyfunny1 actually dear Pratap, I also found your dp profound! After IIT. Ka. what do you do? I was teaching French. Thank you for your kind reply.
Joe Delaney is my hero
Hey Joe, I'm from France, I just came across your channel, your sound very true, you have a new member.
Agree with 90% of this. Though my experience has been that high intensity low impact cardio like swimming utilizing butterfly stroke, which burns roughly 500 calories in 30 min, does wonders for achieving the deficit. Imo it’s the best way to shed fat while leaving muscle intact. You feel better and reap the benefits of gene expression the more you can eat, period. Low calories=low energy. Achieving it though cardio is the way to go
well done for saying just weigh yourself regularly and adjust as necessary. I weigh myself every day, regardless of whether I'm on a bulk or cut and it takes all the guess work out of it. If you don't weigh yourself often enough then daily swings (which can be very large) make a nonsense of interpreting the results, but if you do it daily you can create a trendline and see what's really happening over time.
Looking sharp with the new haircut 😎
Honestly, your dry humor and sarcastic jabs! Have me laughing and makes my day mate. Thank you! 🙌🏽
Good video. If there were anything to add it would be REST/SLEEP. For me, anyway, if I don't get sufficient sleep, it seems to make even the mildest cut seem arduous!
Great video! During a cut I keep the weights, sets and workout days per week the same but I knock the reps down to 60-75%. This slightly lower volume is enough to send a signal to keep the muscle but also makes recovery easier as I'm not going to failure. Works for me anyway.
Nah
Sounds like an absolutely horrible plan
This is exactly what you not want to do
Slow and steady. Consistency💪
loving your channel man
I’m currently trying to do exactly this so this vid couldn’t of come at a better time. Thanks Joe you’re sound you
Amazing video, thank you for your high effort uploads.
Just here to ask the question every Android user needs answering Joe 🙏
Have submitted to Play Store so waiting on approval... if we get rejected it could delay a few days because we have to decipher why and change something. If not, then it's just a case of when they come back to us (sadly not as quick as the App Store)
Joe Delaney is the one of the most underrated bodybuilders on RUclips. Just an utterly brilliant, intelligent, genuine individual with a fabulous physique who is older than his years that shows what is achievable naturally, which in the long run will be healthier for him. I really hope more kids are influenced by people like Joe because he looks incredible Naturally, as opposed to listening to clearly enhanced bodybuilders, or fake natural bodybuilders who take unnecessary risks by using PED's, roll the dice with their health when they are relatively young, which when they are older have a high chance there will be an adverse impact on their health. He hasn't sold out, he hasn't jumped on performance enhancing drugs, or gone down the fake natural route (as so many of the influencers have with twice as many followers ) to get more subscribers
What Joe has shown is you can look incredible, be healthy and be natural
Which is why in my opinion, he is one of the best bodybuilders on the Internet
Yeah Joey Love your inspiration on weights Lift more weights Less high intense cardio
I didn’t know magneto had a fitness channel. Love it! Keep dieting… my X-men!
I’m by no means a poster boy when it come to physique but since I started training and intermittent fasting I’ve both lost fat and gotten stronger, grown muscle.
Why do people say it’s impossible to lose fat and gain muscle?
Hey man the no bullshit straight up information here. Great video Joe. Always a pleasure to watch your rips.
Such good quality. Another great informative video. 💪🏼
The placebo effect in medicine is up to 70%.....that is how powerful our "believe" system works (even the color of the package has an effect).
This also goes for building muscle, you have to believe and visualize your goals and do the work, the results will follow (the law of our reality).
Top vid as always Joe lad, dunno how I missed this one. Also the app is sick
Really liked this video, you've picked up a subscriber.
Sound advice, no bullshit, cheers for the laughs.
You NEVER hear this perspective. Most people don't go to the extremes that professionals do, so it is encouraging to hear that losing very minimal muscle mass while getting out of obesity IS possible. Thanks.
Thus is the first time I am watching one of your videos, not only are your statements accurate and informative, its insanely funny!
Really love this channel
Dammit i was almost ready to watch this. Do you have a **as a roided to the gills** version coming out soon?
Yes mate, but it's 3 seconds long and it's just me saying "pretty much do whatever you want"
Short, sweet, and on point! Awesome content, Joe!
Joeys the man
Thanks for this brother! I like this because it's great information and the fact that you keep it simple!!
Can we get an update for my body type- how to maintain muscle after you stop training or back off the throttle for longer than 48 hours. I’m like allergic to gaining muscle but my body is absolutely IN LOVE with fat 🧐
3 months into a 2500 cal diet and I weirdly set a bunch of strength PB's recently! Love your content - only guy I follow
Damn, you must be doing shit right! How long have you been lifting for total?
@@JoeDelaneyy on and off but pretty consistent for 6 years.
Pulled a 250kg conventional deadlift
185kg squat.
145kg bench.
Doing pullups with 30kg x 8
All at 82kg bodyweight.
Been following your Full Body everyday for the majority of this year and seen mad progress in strength!
Swapping to your PPL for the next 10 weeks or so to finish out the deficit.
@@lamby9764 Really good work man, keep it up!!
Perfect timing with this video, thanks!
Excellent video, very educative, I've got a question just for curiosity, where are you from in the UK?
Runcorn
Great video as always 👏
I can feel the difference after one two mile run.. if I lose a certain amount of water my bench press feel heavier. Pulling does not seem to be affected but heavy pushing is negatively affected!
Great video brotha!
Misleading thumbnail. Photo taken almost at the same time with the only difference being that the muscles are relaxed and tense.
How is the thumbnail misleading? It illustrates exactly what's in the video, as does the title. This is the opposite of clickbait, because it's exactly what it says on the tin.
@@JoeDelaneyy You use the thought 'before and after photo' and the text 'How to keep all your muscle while losing fat'. Then with such an image in your thumbnail and you don't find that misleading? For someone with experience, posting such an image alone is enough to mistrust the rest of what you're claiming. Of course you have to have it from young newcomers, I understand that, so see my reaction as a response from an old nag.
Great video with great delivery! Well done!
Being a natty and trying your best all the time, Is a great experience
Building muscle is much easier than losing fat. It takes longer, but it is 100% not harder
Newbie here. Subscribed for your sense of humor with good info
Hey, great video as always. I was wondering if there are any plans of launching PUSH on android as well?
Love your content man!
A big thing for me would be to eat a lot of MSG(the Glutamate helps to recover and keep protein after the body goes all Gluconeogenesis because of the Caloric deficit.)
Sunday is saved
The best content on YT 🔥
Love getting a finacial lesson while learning about fitness 👍 Joe Doesnt dissapoint
Damn brotha, most consistent I've been ever and reached my goal for only a few weeks, then got hurt. Been out of surgery for a week now, and feel I should increase protein intake and stay somewhat active. Hamstring tear, "Avulsion" 😬 Pretty limited, just resting long enough to knock out upper body calisthenics. Pull ups, dips, etc.
Thought??? 🤔
I'm certain I'll bounce back, but don't want to drift away too long 🤨.
Brilliant video mate 🤘🏼👏🏻
Just downloaded PUSH - had my first workout today and was dubious training essentially 'full body' every day. I've trained single muscle groups for as long as I can remember with the occasional PPL. First workout was great to be fair, looking forward to the rest of the plan.
hows it going bro?
Cracking video! great explanations and tons covered!!
gosh, I need this. I am feeling pretty disheartened with how long it's taking to lose fat while working on building muscle. 🏋♀️💃💥
Random observation but I really feel fitness and bodybuilding has transcended its routes. I don't think most people lift these days wanting to look like they could compete. Maybe the physiques look better in reality but I think people would consider those bodybuilding physiques cringe and undesirable. Nothing wrong with them but I just think bodybuilding as a thing is disconnected from whatever it was in the 70s and 80s.
The reason I mention this is because a lot of youtubers seem to idealise these guys and hold them up as the standard that everyone else falls short of. But I think that type of bodybuilding is like a niche subculture of the mainstream bodybuilding which tends to be driven more by what actors look like or some romanticised idea of what ancient warriors looked like.
@@whatsthemattereu8139 Yeah, I'm not sure I can speak to a general trend or if it's just my online bubble, but it does seem that within a short time frame lots of people realised that a) it's unhealthy as fuck to get really shredded and stay there for long period, b) it doesn't equate to more success with the opposite sex and c) they actually prefer just a lean athletic look rather than huge and shredded (I know I use that phrase a lot but it is in jest).
This is why there's different divisions now. Open = gross huge physiques. Classic = closer to 80s physiques (think Arnold). Men's Physique = what people would call "aesthetic".
Great content Joe! 💪
Great video Joe…. To the point…. Easy to understand the process….appreciate your efforts…Thank you … cheers 👍
option 2 is the best, in my opinion. option 1 isn't sustainable longterm, as your body will adapt. guys who try this method end up eating 600-1000 calories to make progress after plateaus. option 1 is also bad since most guys will be doing high intensity training, which will leave them starving. option 2 lets you keep the same caloric intake throughout the whole journey, and all you have to do is increase your steps when you plateau. walking after each meal is a good way to knock steps out, and walking in general will not cause hunger. i've lost 40lbs on option 2 and never felt hungry while doing it
Legendary video as always
Man I don't watch you for a long time but you talk some really good stuff. If I had to suggest something to you is to ask your Barber for a better hairstyle
The Push app being only on iOS is, to quote the philosopher Delaney, "less than ideal." Keen for it on Android, mate. Please make it happen.
i think it is the best video on the subject : everything is clear, and you gave all the good advices. But i still have a question : some people say that you need to stop eating carbs during a cut because it could slow down the fat loss : is it true ? because i have no problem dealing with hunger, but i really love pasta... (i already reduced my consumption to 200g/day)
It depends what is the starting point and the end point, I went down 14 lbs and got noticeably stronger, I am not a complete newbie, ive been lifting for almost 4 years while at the last 2 years im taking it more seriously, but I was around 25%+ body fat and now im around 20%, obviously if i will cut from 20% to 12% ill lose some strength.