The cooking part is spot on. For my diet, regardless of bulking or cutting, I eat the exact same 4 meals every day that are quick prep (sandwiches, protein shake, peanut butter + celery/carrots) and then ONE meal that vary for dinner. Cycle through a half dozen dinner recipes I really like, and it helps to contribute good variety
Having an easy solution for when you're tired/busy/hungry/irritated so you can swerve the impulse decisions is a great tip. When I get home late and I'm ravenous I make an omelette with frozen broccoli, and don't waste effort arguing with myself about whether it's a good idea to eat biscuits or cook something involved, because I already know I tend to get that question wrong. If I'm running late and can't do the workout I planned, I do my plan-B short whole-body workout and don't stress about rearranging or wondering what to do instead. It's essential to have a plan, but you also need a plan for when the plan doesn't work.
Great Content! Keep up the good work! Some points that you didn't (at least explicitly) cover and that helped me for my fat loss journey: 1. Take a break from the deficit (2-4 weeks at maintance calories drops so much mental fatigue) 2. Listen to your body (if you feel bad when following a protocol, e.g., mood drops or whatever --> drop it after a few weeks instead of hustling for months and rebounding) 3. Reevaluate your protocols (are they still working for you the same way they did 3 months ago?)
I recently got out of shape after an eight month bout of long hours and toxic work environments. I'm doing the same thing I did in the past, typically IF so I can eat a larger lunch and dinner, lift 3x a week, and a jogging program on the days that I don't lift. Your right Abel. It's easy to get obsessed in the details, but ultimately getting lean is as easy as eating less and moving more. Details don't matter if you don't even have the basics down. Most people also are not psychologically ready to adhere to a fat loss phase; need to consider that too.
Fail to prepare, prepare to fail. Having food prepared in advanced pays dividends in the long run. The mindset is not to think that it is time consuming because of FOMO. As for tracking - I use a bespoke tracker using a spreadsheet that I coded myself, as nothing existed back then except for a note pad and pen. Forget %... Use a mirror. If you can see vein creep from the pubic bone area, then you can see whether or not your eating pattern is working. One other important thing, probably the MOST important thing is... SLEEP get enough of it.
I have never met anyone who shows any respect or concern with my goals and what I need from them. All I get is attempts to sabotage me. My body goals is one of the reasons why I’ve become increasingly satisfied with being alone most of the time, and definitely staying away from my family.
Excellent as always. Incidentally, I have to say as a language learning enthusiast, your mastery of English is astounding. Did you have an American mom or something?
@@ssdabel so it' Hungarian then! I had no idea. You have an accent, but you don't have the typical "th" and "w" sound that I typically link to a Hungarian accent.
@@hanscastorp1945 yea, I luckily lost that, I think if you listen to native speakers a lot, you pick up some pronounciation cues, so it morphs your way of speaking. but ofc you will typically never quite sound like an actual native if you didnt live abroad from childhood or something
Awesome video thank you so much Abel for posting this!! The CAKE! I always learn so many wonderful things from you. Thank you for taking the time to make these!! 😊
Awesome as always! Just opened my freezer before I got to the cake part and had this inner dialogue "are you really that weak to let a piece of pie compromise your six pack goal? You piece of shit, man up!" I won btw (had some melon instead)
This was a great video. The only thing I would disagree with was the mirror comment. I think the mirror is the best indicator of how well you are doing in fat loss. The second best would be your belt (or your boxers...basically anything that goes around your waist). I've stopped relying on numbers and chasing numbers. But when I look in the mirror and see the desired look, AND when my boxers feel looser, I know that I am doing everything right. Even while being in a caloric deficit, the numbers on your scale, and however you measure your body fat % can lie to you since they naturally fluctuate anyways.
I lift heavy weights 6 days a week and I do cardio 7 days a week 300 plus minutes, not because I enjoy that much activity but because that is the sacrifice that I'm willing to make to be able to cut on 3500 plus calories a day. I really like to eat.
Hmmm you lift and do cardio for 6 days and on the 7th day you only do cardio? Otherwise it reads as your week is 13 days? Either way... When do you ever recover? 😊
great video. one addition that I'd add is to combine satiating with nutrient-rich/low-calorie-dense foods. these are often the same foods (e.g., mushrooms, strawberries, bell peppers, sauerkraut) but if there's any chance that micro-nutrient deficiencies help drive hunger, prioritizing those foods can assist in diet adherence.
What ive learned is that hunger is no fucking joke. For me its easier to control it while doing a 20:4 fasting window, eating a shitload of protein (about more than 1g protein lb) and do not sleep on electrolytes. Potassium/sodium and the rest of electorlytes salts are no cap HUGELY underrated Great video btw. Agree in all points
I know people say metabolism only varies by a few hundred calories. But I am fairly skinny and need to eat 2800 calories a day while doing absolutely nothing. Since I work out and walk around ect my maintenance calories are around 3300. Some of my friends can do nothing and need to eat around 2000 calories to maintain their weight with the same muscle mass as me. My point is surely there are large variations in metabolism between people?
i am 72kg and 172 cm and I can lose 0.6kg/ week eating 2300kcal training 5 days per week and walking 10k stepas per day so you need to worry about steps counts
What do you think of Eric Clapton's new liver healing enzymes made from peanut excrement extracts from Spain? I have been obsessing over Elton John's new kidney healing liquids and Dan Maliva's deep energy homeopathy to heal the kidney, but this also sounds super promising, right?
I think 15%ish is a very good place for most to maintain, 12% if they have genetically lower appetite or if they don't mind being a bit hungrier more often
When it comes to losing fat literally all you need is a caloric deficit and exercising would just speed it up. Just keep track of your total daily calories and also your protein everything else like carbs and fats etc don't really need to be tracked just be moderate with them. Ignore all supplements except for protein powder all the other stuff is just a waste of money.
I disagree about precision tracking when it comes to fat loss. Most people are lazy and guesstimate cals. So they're usually in a surplus. Also instead of weighing themselves and tracking scale trend to find proper maintenance, they use BMR online formulas. So if you're eating too much and don't even know what your actual maintenance is, it will be a lot harder to get lean. I think people wind up spinning their wheels over not knowing how to track properly. 🤷♂️
i agree that tracking properly is important, what i referred to is tryimg to be within their daily kcals by 10 calories and freaking out if that doesnt happen
@@ssdabel - Yeah that I agree with. But you first talk about precision in terms of weighing to the gram. However maybe that was more in reference to being too exact and freaking out over slight variance vs tracking cals with gram weight at all. 👍
The kitten is overwhelming. I can't. It's too cute, Abel. I'm melting! 😻
Progressive cuteness overload
haha isn't she,?:) Like a toy-cat
The cooking part is spot on. For my diet, regardless of bulking or cutting, I eat the exact same 4 meals every day that are quick prep (sandwiches, protein shake, peanut butter + celery/carrots) and then ONE meal that vary for dinner. Cycle through a half dozen dinner recipes I really like, and it helps to contribute good variety
thats great!👌💪
This is exactly what I do and have done for years. It is the most sensible, easy and sustainable approach
Consistency is key 👍
Most underrated RUclips channel in my opinion
🙏🙏 thats one hella compliment🙏🙏
Having an easy solution for when you're tired/busy/hungry/irritated so you can swerve the impulse decisions is a great tip. When I get home late and I'm ravenous I make an omelette with frozen broccoli, and don't waste effort arguing with myself about whether it's a good idea to eat biscuits or cook something involved, because I already know I tend to get that question wrong. If I'm running late and can't do the workout I planned, I do my plan-B short whole-body workout and don't stress about rearranging or wondering what to do instead. It's essential to have a plan, but you also need a plan for when the plan doesn't work.
Another 45 minute behemoth. I love it!
hope youll like it!:)
@@ssdabel In fact I did. Thanks for taking the time.
This is one of the best videos on fat loss on RUclips.
Great Content! Keep up the good work! Some points that you didn't (at least explicitly) cover and that helped me for my fat loss journey: 1. Take a break from the deficit (2-4 weeks at maintance calories drops so much mental fatigue) 2. Listen to your body (if you feel bad when following a protocol, e.g., mood drops or whatever --> drop it after a few weeks instead of hustling for months and rebounding) 3. Reevaluate your protocols (are they still working for you the same way they did 3 months ago?)
I recently got out of shape after an eight month bout of long hours and toxic work environments. I'm doing the same thing I did in the past, typically IF so I can eat a larger lunch and dinner, lift 3x a week, and a jogging program on the days that I don't lift. Your right Abel. It's easy to get obsessed in the details, but ultimately getting lean is as easy as eating less and moving more. Details don't matter if you don't even have the basics down. Most people also are not psychologically ready to adhere to a fat loss phase; need to consider that too.
Content you're providing Abel is uniquely amazing bro :) So helpful for everyday efforts to become and stay shredded or at least just better :)
Brilliant so much wisdom . I could listen for days. Please continue putting out advice.Thank You!
thanks so much! will keep making these:)
Fail to prepare, prepare to fail.
Having food prepared in advanced pays dividends in the long run. The mindset is not to think that it is time consuming because of FOMO.
As for tracking - I use a bespoke tracker using a spreadsheet that I coded myself, as nothing existed back then except for a note pad and pen.
Forget %... Use a mirror. If you can see vein creep from the pubic bone area, then you can see whether or not your eating pattern is working.
One other important thing, probably the MOST important thing is... SLEEP get enough of it.
I have never met anyone who shows any respect or concern with my goals and what I need from them. All I get is attempts to sabotage me. My body goals is one of the reasons why I’ve become increasingly satisfied with being alone most of the time, and definitely staying away from my family.
i can sympathize, but it doesnt have to be that bad if youre fortgright about what youre doing and you own it
Excellent video Brother 👍
thank you!
Excellent as always. Incidentally, I have to say as a language learning enthusiast, your mastery of English is astounding. Did you have an American mom or something?
thanks a lot! honestly I just listened to a crap ton of podcasts between age 20-23 haha
What? Abel is not an american?
@@BrunoEletrotec Hungarian:) But I'll take that as a big compliment!:D
@@ssdabel so it' Hungarian then! I had no idea. You have an accent, but you don't have the typical "th" and "w" sound that I typically link to a Hungarian accent.
@@hanscastorp1945 yea, I luckily lost that, I think if you listen to native speakers a lot, you pick up some pronounciation cues, so it morphs your way of speaking. but ofc you will typically never quite sound like an actual native if you didnt live abroad from childhood or something
Awesome video thank you so much Abel for posting this!! The CAKE! I always learn so many wonderful things from you. Thank you for taking the time to make these!! 😊
thanks a lot really glad it was helpful!!
I love your very realistic and logical advices, that is the wisdom. Thanks!
thank you!
Awesome as always! Just opened my freezer before I got to the cake part and had this inner dialogue "are you really that weak to let a piece of pie compromise your six pack goal? You piece of shit, man up!" I won btw (had some melon instead)
well done! Not a piece of shit though even if you had the cake - just a good learning experience regarding the importance of a good food environment:)
@@ssdabel it's just my strategy so I dont give in. Won't let food rule my world. Keep up with these gems my friend. Cheers from Portugal
Good job man. You did it!
that cat 😍😍😍😍
🐈💪
This was a great video. The only thing I would disagree with was the mirror comment. I think the mirror is the best indicator of how well you are doing in fat loss. The second best would be your belt (or your boxers...basically anything that goes around your waist). I've stopped relying on numbers and chasing numbers. But when I look in the mirror and see the desired look, AND when my boxers feel looser, I know that I am doing everything right. Even while being in a caloric deficit, the numbers on your scale, and however you measure your body fat % can lie to you since they naturally fluctuate anyways.
So true, well said. Totally agree.
Something that I mirror, pun totally intended. 😄
Wow, that's quite a list. Everybody should have to watch this. Great video.
I lift heavy weights 6 days a week and I do cardio 7 days a week 300 plus minutes, not because I enjoy that much activity but because that is the sacrifice that I'm willing to make to be able to cut on 3500 plus calories a day. I really like to eat.
Hmmm you lift and do cardio for 6 days and on the 7th day you only do cardio?
Otherwise it reads as your week is 13 days?
Either way... When do you ever recover? 😊
Amazing video, thank you, brother. I subscribed immediately. Will check out your other videos too. Great list, hope to see more in the future.
great video.
one addition that I'd add is to combine satiating with nutrient-rich/low-calorie-dense foods. these are often the same foods (e.g., mushrooms, strawberries, bell peppers, sauerkraut) but if there's any chance that micro-nutrient deficiencies help drive hunger, prioritizing those foods can assist in diet adherence.
We demand to see the kitten in each and every one of your future videos!!
What ive learned is that hunger is no fucking joke. For me its easier to control it while doing a 20:4 fasting window, eating a shitload of protein (about more than 1g protein lb) and do not sleep on electrolytes. Potassium/sodium and the rest of electorlytes salts are no cap HUGELY underrated
Great video btw. Agree in all points
Incredibly informative as always Abel
thanks a ton!
Awesome info, awesome list. Thank you!
thank you!!
Were you talking? Kitten distraction level 10!
haha!
Thank you for this one Abel
thank you!
Solid video like usual Abel, never expect less ! Lmao @barking dog I really hate them too ! We're so a like Lol !
aren't they annoying AF? Thanks for the kind words too!
Thank you for sharing!!!!!
Nice kitten.
What's its body fat precentage?
it's not single digits that's for sure :'D
Superb!
love your videos bro
thank u!!
I know people say metabolism only varies by a few hundred calories. But I am fairly skinny and need to eat 2800 calories a day while doing absolutely nothing. Since I work out and walk around ect my maintenance calories are around 3300. Some of my friends can do nothing and need to eat around 2000 calories to maintain their weight with the same muscle mass as me.
My point is surely there are large variations in metabolism between people?
of course there is - usually it comes down to NEAT though, BMR is fairly predictable based on body-stats.
@@ssdabel I see, thank you !
What is your method of taking in nicotine?
gum
Do you think a similar tierlist would make sense in regards to gaining or is there too much overlap and some things need just to be turned around?
Good breakdown. Do you have some info on how to utilize nikotine for dieting? Source, dose etc? Thanks!
gum, I like 2 mg gums 3x a day
your videos always make me want to aggressively double (or triple) click on the like button
very good
i am 72kg and 172 cm and I can lose 0.6kg/ week eating 2300kcal training 5 days per week and walking 10k stepas per day so you need to worry about steps counts
What do you think of Eric Clapton's new liver healing enzymes made from peanut excrement extracts from Spain? I have been obsessing over Elton John's new kidney healing liquids and Dan Maliva's deep energy homeopathy to heal the kidney, but this also sounds super promising, right?
Lol
all I know regarding this is "Leyla" and "Rocket man"
More cat videos please😄
Did you call the kitten a tosser?
didn't want to say "fucker", hah. :'D
How do we get in touch with Abel for coaching?
check my site (description or hit me up on insta!:)
What’s a good body fat% would you recommend as a balanced and sustainable level for an above average weightlifter and athlete?
I think 15%ish is a very good place for most to maintain, 12% if they have genetically lower appetite or if they don't mind being a bit hungrier more often
Forget %... Use a mirror. If you can see vein creep from the pubic bone area, then you can see whether or not your eating pattern is working.
Is that a Scottish straight or fold cat? I have a 8 year old straight, the most social cat I ever had. Cannot sit or lie down without her showing up.
british short hair, she seems very social:)
When it comes to losing fat literally all you need is a caloric deficit and exercising would just speed it up. Just keep track of your total daily calories and also your protein everything else like carbs and fats etc don't really need to be tracked just be moderate with them. Ignore all supplements except for protein powder all the other stuff is just a waste of money.
You should have went from most important to least. That would have been better to get your message across
Save best for last
I disagree about precision tracking when it comes to fat loss. Most people are lazy and guesstimate cals. So they're usually in a surplus.
Also instead of weighing themselves and tracking scale trend to find proper maintenance, they use BMR online formulas.
So if you're eating too much and don't even know what your actual maintenance is, it will be a lot harder to get lean. I think people wind up spinning their wheels over not knowing how to track properly. 🤷♂️
i agree that tracking properly is important, what i referred to is tryimg to be within their daily kcals by 10 calories and freaking out if that doesnt happen
@@ssdabel - Yeah that I agree with. But you first talk about precision in terms of weighing to the gram.
However maybe that was more in reference to being too exact and freaking out over slight variance vs tracking cals with gram weight at all. 👍
@@ryandeffley7652 yep, maybe I should have been clearer:)
You got married???
yup! end of june