You’re in great shape dude, but not 10 or less percent. Closer to 12-15%. Check out Alex Leonidas or Geoffrey Schoffeld (natural bodybuilders) to get an idea. No disrespect to you. Just keep it real for the audience. Less than 10% is TOUGH especially “forever”.
@@timmbot6082 Just posted the same thing. Natural lifters get below 10% specifically for shows for a day or two at a time. It is absolutely not easy to do forever.
@@CasualElk right but so does fruit and he eats that. Rice cakes are pretty high in carbs too. I guess I eat a pretty “low carb “ diet but I don’t avoid fruits and veggies just grains and processed carbs. From pretty much everything I’ve read heard it’s important to have a variety of different fiber sources
I eliminated fast food, soda and processed food. Pretty much eat a similar diet as you do (dessert consists of 6 dates). Been hitting the rope for 3+ years now. At 57 I'm at 15% body fat and holding steadily. Glad I found your channel back in 2019. I just need to start surfing more than once a month.
Feeling good! Trying to stay as lean as possible. Hey, throw a juicy steak chicken or fish in front of me I'm fine. I just need to stay away from Tillamook ice cream and the occasional InNOut.
I really like that your diet consists almost entirely of whole and minimally processed foods. Although a person can technically lose weight by eating anything, I've found that even a bit of artificial food results in artificial cravings, which makes losing weight more difficult. It's best to stick to what nature has provided us, which tends to be less calorie-dense anyway.
Wow! No one has a breakdown like this! 🔥❤️❤️ I started with Keto about 4-5 years ago. It worked for my weight loss goal. But it became very tiresome. For the past year or 2, I've been doing almost exactly what you laid out here! Man, what a difference in quality of life!! Thank you, brother! 🙏 Hopefully, this will help many, many that are looking for a simple, sustainable way of life! 💯🤜🏼🤛🏼
I was different. I had high sugar foods after training and makes me feel so much better. I eat more carbs than protein and still lean. And I eat in moderation, have my cheat day on junk for and alcohol 😊
Love the simplicity. I have been eating quite similar to you, whole foods and stuff. Didn't exercise, only track my waistline. And I have lost two inches off my waist over the last year. So I think that's working quite alright for me.
yeah...i mean, other than the fact you're probably completely out of shape and couldn't punch your way out of a wet paper bag because your stamina is that of an 80-year-old cancer survivor, it's working quite alright for you...
Wow! A health video that is not clickbait bullshit.. Very well done! Very refreshing in this day and age.. I think I will check out what else you have on your channel. Thanks for just being real 🙏❤️
First thanks for sharing, I’m a 68 year old woman living temporarily in Ecuador but originally from the US. I walk the hills to town every morning at 7am which is a total of 3 miles just to grab a cup of black coffee and maybe to get groceries. Steaks, ground beef, chicken along with asparagus, onions bell peppers tomatoes cucumbers eggs, cheese limes ginger, teas as needed and of course fresh water. Once I have my coffee and head back home then I head down the mountain to the beach which is another mile from my home . On the beach I do a quick 5-10 minute HIT exercise squats sprints and jumping jacks and a quick swim in the ocean for at least 30 minutes to cool down. Then I head back up the mountain home. Since there are no gyms I use a 15lb building brick and walk around the grounds and also do another 25 squats holding the brick straight up in the air above my head. I eat between 1-2 pm daily. Normally a steak or other type of meat with 3 scrambled eggs, cheese and asparagus and this drink I make the night before 64 oz of water with a green tea bag chopped fresh ginger 1 lime and 2 tablespoons of apple cider vinegar that I start drinking before I eat and try and finish before 5pm. Around 5pm I take another walk to the beach swim again and head back home then do a little online work for about 2 hours shower watch a movie or two and in bed by 9pm. My body fat is 15% I weigh 115 and I’m 5’3”. People say I have legs like Tina Turner and arms of steal, funny thing is I don’t take any meds only vitamin G and C and I don’t feel like I’m any older then 30 most people think I’m in my 40s and I have no gray hair at all and wear no makeup and live in shorts and a bathing suit here. However I’ve been traveling for some time now (the last 10 years) spreading 3 months at a time in each country because I have no Visa and it’s finally time to go back to the US and I don’t feel my life will be the same since the US uses so many chemicals and additives in there foods and the cost of living where I do own a home in southern California won’t afford me to live like I do here. Everywhere else I’ve been I feel like I live like a queen for less then $1,500 a month and I have absolutely no stress. What is a natural way you take care of stress? I’m thinking since I won’t be living near the water those days maybe over when I get to the US. I know I will continue to walk everyday and hopefully I will find a gym nearby or some bricks and I plan to carve out a little space in the backyard for a garden to grow my on vegetables but how about my meats are there stores you recommend to purchase meats from in the US? On the weekends here I go out to the local restaurant and I know that their seafood is fresh off the boats and veggies out of the fields. A meal out cost $4.00 -$6.00. I heard I couldn’t get a drink at a restaurant in Cali for that price. Just trying to get suggestions on healthy places you shop for the foods you eat in the US.
4.6% body fat hear and ripped for over 3 decades. My diet is UNLIMITED ultra processed carbs and vegan. Im insanely fit. Do my protocols bro and get your leanest and fittest ever.
I definitely did keto and saw the biggest difference in my physique. The more I learned the more I figured carbs do have to be a part of your diet long term, but I cannot lie, low carb had me feeling really amazing. I’m gonna cut rice and bread for a while and focus on high protein, Whole Foods and see my progress in a month. Tks for the concise info and lol at that edit! Lol😅
Hi Ive followed you for a while and jumped rope off and on and kept fit in general. This 'keep it simple ' pod cast made me rethink. I am 52 was 133lb and unhappy with my body. Most influences said females in menopause should not focus on cardio. I restarted. I jumped rope intensly for 15 min per day in the morning plus aprox 1 hour of gym in the evening resistance/ ex bike or rowing machine etc on most days and followed your food list and was consistent, I made sure every work out was intense even if for a short period of time. In 3 months I lost 10lb and feel great. Thank you.
Love this. I used to always be in the kitchen trying new recipes but fell out of love with it the last few years, and now just want total simplicity without compromising health!
Agree with this approach entirely apart from making potatoes (here in Scotland we call them “tatties”) seem evil. Tatties rock and we all need tatties in our lives and in our bellies ❤❤❤
SUMMARY for quick navigation: 00:13 🥩 *Simplified diet helped maintain 8-10% body fat effortlessly.* 01:47 🍿 *Balanced food list includes steak, chicken, fruits, nuts, rice cakes, and more.* 04:41 🍨 *Cut out cheat meals and desserts, replaced sugar cravings with fruits.* 05:37 🥩 *Emphasizes high protein, moderate fat, and moderate to low carb intake.* 07:28 🚫 *Don't overthink diet, focus on simplicity with 5-10 favorite meals.* 08:23 🍽️ *Avoid constant snacking, opt for high-calorie meals instead.* 09:18 🌍 *Choose foods aligned with personal goals and lifestyle for sustainability.*
What a concise breakdown, appreciate the simplicity man. I live my life this way as well and it takes so much stress off of me. Only issue i still deal with is getting on the same page with my wife. We are almost there.
This is pretty much what i ate for about 6 months over the spring/ summer. Went from 115kg to 90kg and felt absolutely amazing, no inflammation was the best thing i noticed and i bloody loved that i cooked everything on the bbq every day
I did keto for 3 months and lost a ton of weight and felt great. However it's extremely exclusive on what you can eat. I eventually learned that many people move from keto to a more "low carb" diet and stop fearing foods like fruit, high carb veggies and complex carbs like rice" it way more sustainable but I needed to start with keto to kick off the mindset of how many carbs I was eating
I never understood why people are afraid to eat carbs. Calories put fat on people not just carbs. Carbs has the same amount of calories as proteins and carbs help with long lasting energy throughout the day and does help with building muscle as well.
I have been telling my wife this for the last 3 to 4 years this is how I've been eating. This is definitely not complicated all you have to do like you said it's fine meals that you're good with eating and you eat those I can go to any restaurant and find certain things and eat that and have no problem...✊🏽
The key to diet is consistency. Eating is about nutrition, not fulfillment. I eat the same thing, or slight variations thereof, everyday. BF- 2-3 boiled eggs, bacon, cup of kefir Lunch- Fage Greek yogurt, smoked salmon, maybe some chicken Dinner- 16-20 oz steak, avocado My fridge looks like that. One shelf is steaks and other meats. The other shelf is containers of Fage. Then avocados in the drawer
Love it. Simplicity is key. I’ve been doing the same for about a year now and have easily maintained my weight. Prioritize protein, more fruits, less vegetables and a ton of eggs.
Well technically you don't have to make protein the number source, everyone is different, I had more carbs than protein and feel amazing and lost 12% bf. Some people feel great eating tons of veggies and some don't.
I totally needed to hear this. You explained it where I can understand AND put it into simple practice. Have you thought about adding smoothies into your eating schedule? Much appreciated!
Great video have been transitioning to most of your foods glad to know it works. I've lost 32lbs last few months probably 18-20% bodyfat now abs starting to show.
Same as mine but I ate lots of banana. I am 47 yrs old, jump rope and bodyweight training everyday and bball 2-3 x week. 10% BF. I had to cut my early Coffee as it was hurt my stomach and caused gastritis. I switched to caffeine pills and problem solved. I learned that was not caffeine itself that caused gastritis but some components on coffee like tanins.
Hope people watching this don't take his views entirely. This guy is constantly on the move and working out all day to maintain a positive image on social media. If you are a regular person working 9-5 maintaining 8-10% body fat year round is just crazy and unsustainable.
This video is so timely for me. Diets always feel like all or nothing. This shows you can have a 90/10 lifestyle that’s very much sustainable but not depriving
I love the insight! Great breakdown of a simple, logical approach to dieting and exercise. Unfortunately, it doesn't sound like Dan has to deal with the "normal" lifestyle issues (wife, kids, sedentary work schedule, crazy kid activity schedule, etc.) that tend to create the "less-than-healthy" lifestyles we find ourselves in. Being able to avoid cooking a meal, let alone eating anything other than coffee, nuts, and rice cakes until mid-afternoon/evening while juggling family duties and a 9-5 seems awfully challenging.
I agree. It still comes down to the calories you are eating. Staying within your calorie limit, and keeping it as high protein as possible, helps me. Keep snacks low calorie, 1/2 apple with 1 teaspoon peanut butter, 1/2 c cottage cheese with small amount of fruit. Drink a lot of water. Look up high volume meals and eat them at least for breakfast and lunch and if possible smaller portion when you eat with your family. I have lost a lot of weight using high volume foods and felt full without avoiding carbs. It takes work to find what works for you and your lifestyle but planning ahead makes a huge difference. 😊
I totally agree with you, just with fasting and 99% similar diet + walking ... lost 29 pounds. I feel excellent. With little ambition we can do fantastic changes to our lives.
This has been the best lifestyle diet video I have watched. Thank you and you got a new subscriber for what’s it’s worth 😅 Please do more of these videos, I appreciate this content. Take care!
Genuinely appreciate the simplicity. People need that. I eat steaks and high protein all the time, just know your body simply can’t process 130g of protein in one sitting. Thus not counting toward your daily protein goals. Tons of research including a meta analysis on spreading protein throughout the day shows the importance of smaller protein rich meals and the effects on muscle protein synthesis.
I‘m happy to see that there aren’t any vegetables in your list. Other fitness people or fit individuals make you feel bad when you don’t eat vegetables. This is very refreshing to see.
Thank you! Something which helped me as well sometimes to simplify is also eating seasonal foods. This narrows a lot the ingredients to use and is actually less stressful to decide what to eat for example.
@@JumpRopeDudes yes! Anyway you look great and much more relaxed now on the food part and I think this is working great for you. I love your videos!! Jumpropes 4ever 🥳🥳
100%! I am exactly like you. I have 6 staples for breakfast lunch and dinner and mix them up. Easy to follow food budget, it saves time and it’s super healthy. No reason to complicate the diet
That ending though 🤣 A random video of jump rope dudes popped up out of nowhere once and I now do running man crosses and am sending videos to my sister on how to improve her technique. Now this video comes out just when I needed it. I hope you see this message so you know you're affecting people around the world.
I can appreciate this approach, especially simplifying foods that are "unnecessary" or hinder progress. The exception for me is that because I'm a long distance runner, I need some of the simple carbs for endurance reasons.
I love you guys,I've been on the jump rope journey with you guys since the vlogs started into W1D1,I still jumprope everyday with the infinity rope as well.
Excellent video. I have kind of been gradually, naturally falling into this without really thinking about it. So nice for an unexpected clarification, motivation and inpiration. Thanks.
Love keeping it simple, I’ve been doing the same lately. Basically trying to step away from preservatives or any crap that’s been processed. It’s been surprisingly simple and I’ve felt so good these past few weeks.
i love your honesty..love your lifestyle..dude im jealous..surfs up..surf the wedge ...nothing like bouncing off the bottom to get your head straight...😅
Great video bro , appreciate the information and I found this helpful. I’ve lost 40 pounds since last September but recently for like 3 months I’ve been stuck at the 215-220 range and it sucks lol , my body is changing because I do hit the gym 4-5 days a week , but my diet needs some tweaking because to get to this point I really just needed to stop eating out , and drinking after work along with hitting the gym .. but now body is getting used to and needed to revised diet wise … thanks again for all that you’re doing 💪🏻🔥💪🏻
For about a year I was super solid with my Monday to Friday eating then on weekends I'd binge chocolate, chips, cake, cookies etc. I still looked good, but it wasn't healthy...I would get headaches and it would be hard to sleep on those sugar binge days. After about a year I realised that I can carry my weekday diet into the weekend but instead of my main lunch I'll go out with my wife and have a main meal somewhere (like a steak and veg) or if we go out for breakfast I'll eat eggs benedict and when I get home continue with my normal lunch. Basically having 'cheat meal' but in this case 'cheat meal' doesn't mean 'go apeshit crazy eating as much junk as you possibly can'. I'm like you, if I have an icecream it's one scoop in a cone instead of a whole bucket at home.
So, i have been able to achieve and maintain low body fat, too. I am a 43 year old woman. I eat whole foods and stay away from bread, rice and pasta (mostly). I eat for nutrition If you're well nourished (protein, fruits, veggies) your blood sugar is stable and you're just not as hungry. It isn't hard or expensive, it just takes time. Like 4 months of consistency. Give it a try!
I start my journey around a year ago and I’m bulking right now. But what I have learnt on the way what you eat is less of a diet and it’s a lifestyle. I found myself naturally not eating certain foods anymore. I guess the video is saying find meals that work for you. High protein with moderate fats and carbs
I've been watching nutrition videos for a while and they tend to make it complex. You just simplify it in a way that makes it easy to implement and follow. I tend to eat like you just mentioned, not so much in the way of veggies, unless I meal prep some anabolic chili, and yes, small snacks can be a double edged sword in the way of unwanted calories. Not a fan of salads, although I can tolerate some of them, love peppers and eggs, so thanks for confirming that I'm on the right path at 58.
Some feedback for your channel. Surfing is awesome. If someone is surfing regularly, the caloric burn is off the charts. Note: There’s a reason there are little to no fat surfers ! Most people that are very athletically active don’t need to worry much about gaining body fat. While eating healthy is always a good choice, and might make you perform at your personal peak (think Djokovic); if you are a super active person, then you can enjoy eating pretty much whatever you want, even crap processed food, because your calorie burn is keeping you in a caloric deficit. And that’s what keeps you lean. That’s an even simpler answer.
Agree 100% dude, I simplified my diet and it makes like so much easier. Only eat protein and fruit and when I go out ill get something fancy but I will eat rice or potatoes if I eat ground meats. Otherwise a 12oz ribeye and an apple is all I need
I love potatoes with my bison patties they are high in potassium. Potatoes are also lower calorie than nuts which would be optimal for staying shredded
My shopping list is 90% similar to this list already so I feel I’m on good trajectory. I used to be a person who had a massive sweet tooth and that would be my Achilles heel to losing weight and making progress - but as my diet shifted more into whole food and protein focused, so did my taste. Yes, I still enjoy the odd sweet stuff (and at the moment I am making my way through a tub of Ben and jerrys 50g portions a day) but the cravings are no longer there because I learnt how to fuel my body to satiate my hunger - all via a shopping list very similar to the one in this video
My sweet craving went away as soon as I started to eat more fruits. I found that eating my fav meals over and over again makes it so much easier and excited cause I really like them
just side note, bake potatoe without extra ingredientes has 0,8-1kcal per 1 gram of food, so 1 to 1, 500 grams of potatoes 500 kcal, that is not high caloric dense food at all, it spikes your insulin high yes, but is very satietied and you dont put too much calories if you eat them that way.
Very interesting video about the significance of simplicity when it comes to consuming food. My nutrition is almost the same, except I eat 2 plates of rice at night after a heavy work out session. I actually used to eat oats for breakfast, one plate of rice for lunch and one plate for dinner. However, after stumbling upon a video from another channel called That's Good Money, I decided to make a huge change and so far it has been working out well. I would drink coffee in the morning, frozen berries mid day, 2 pm eat 3 whole eggs, late afternoon a bowl of frozen blueberries and mango, work out and only then eat 2 plates of fried rice that is made with 3 whole eggs and two chicken drum sticks. I feel very satiated and I noticed that I am losing some body fat and gaining strength as well. Today is Jan 31, 2024. From tomorrow (Feb 1, 2024), I am going to completely cut out rice at night and eat more fruits. Will report back on Feb 29, 2024. Fellas, please comment back on this to support me. All in all, amazing video and thank you for sharing your wisdom with us.
Download our free PDF “My Super Simple Diet For Staying 8-10% Body Fat FOREVER" → www.jumpropedudes.com/simplediet
You’re in great shape dude, but not 10 or less percent. Closer to 12-15%. Check out Alex Leonidas or Geoffrey Schoffeld (natural bodybuilders) to get an idea. No disrespect to you. Just keep it real for the audience. Less than 10% is TOUGH especially “forever”.
@@timmbot6082 Just posted the same thing. Natural lifters get below 10% specifically for shows for a day or two at a time. It is absolutely not easy to do forever.
why no veggies or so limited veggies?
@@cglasford1 some vegetables are loaded with carbs. Gotta be careful. Grapes are loaded with sugar.
@@CasualElk right but so does fruit and he eats that. Rice cakes are pretty high in carbs too. I guess I eat a pretty “low carb “ diet but I don’t avoid fruits and veggies just grains and processed carbs. From pretty much everything I’ve read heard it’s important to have a variety of different fiber sources
I eliminated fast food, soda and processed food. Pretty much eat a similar diet as you do (dessert consists of 6 dates). Been hitting the rope for 3+ years now. At 57 I'm at 15% body fat and holding steadily. Glad I found your channel back in 2019. I just need to start surfing more than once a month.
That's awesome, how do you feel now?
Feeling good! Trying to stay as lean as possible. Hey, throw a juicy steak chicken or fish in front of me I'm fine. I just need to stay away from Tillamook ice cream and the occasional InNOut.
@@ecjaye flying dutchman from in n out is the hack.
you're eating six dates for dessert and all you can achieve is 15% body fat? you're doing something wrong there, bud...
When I eliminated soda and sugar my life changed, I drink sparkling water and LOVE it lol
I really like that your diet consists almost entirely of whole and minimally processed foods. Although a person can technically lose weight by eating anything, I've found that even a bit of artificial food results in artificial cravings, which makes losing weight more difficult. It's best to stick to what nature has provided us, which tends to be less calorie-dense anyway.
💯
Wow! No one has a breakdown like this! 🔥❤️❤️ I started with Keto about 4-5 years ago. It worked for my weight loss goal. But it became very tiresome. For the past year or 2, I've been doing almost exactly what you laid out here! Man, what a difference in quality of life!! Thank you, brother! 🙏 Hopefully, this will help many, many that are looking for a simple, sustainable way of life! 💯🤜🏼🤛🏼
Glad it resonated, thanks for the support 🙏🏽
It almost is keto but with very little sugar and very little carbs.
I made it simple for me:
1. Avoid sugar and all kind of sugary foods.
2. Avoid Junk foods
3. Trying to Eat more protein based food.
That's it!
yup!
I was different. I had high sugar foods after training and makes me feel so much better.
I eat more carbs than protein and still lean.
And I eat in moderation, have my cheat day on junk for and alcohol 😊
Love the simplicity. I have been eating quite similar to you, whole foods and stuff. Didn't exercise, only track my waistline. And I have lost two inches off my waist over the last year. So I think that's working quite alright for me.
yeah...i mean, other than the fact you're probably completely out of shape and couldn't punch your way out of a wet paper bag because your stamina is that of an 80-year-old cancer survivor, it's working quite alright for you...
This is one of the most straight forward videos I have seen. I'm starting over lost almost 50 pounds couple year ago, have put it all back on!
You got this bro maybe try fasting still eat your protein though
Wow! A health video that is not clickbait bullshit..
Very well done! Very refreshing in this day and age..
I think I will check out what else you have on your channel. Thanks for just being real 🙏❤️
Thanks for the support. Glad it resonated
First thanks for sharing, I’m a 68 year old woman living temporarily in Ecuador but originally from the US. I walk the hills to town every morning at 7am which is a total of 3 miles just to grab a cup of black coffee and maybe to get groceries. Steaks, ground beef, chicken along with asparagus, onions bell peppers tomatoes cucumbers eggs, cheese limes ginger, teas as needed and of course fresh water. Once I have my coffee and head back home then I head down the mountain to the beach which is another mile from my home . On the beach I do a quick 5-10 minute HIT exercise squats sprints and jumping jacks and a quick swim in the ocean for at least 30 minutes to cool down. Then I head back up the mountain home. Since there are no gyms I use a 15lb building brick and walk around the grounds and also do another 25 squats holding the brick straight up in the air above my head. I eat between 1-2 pm daily. Normally a steak or other type of meat with 3 scrambled eggs, cheese and asparagus and this drink I make the night before 64 oz of water with a green tea bag chopped fresh ginger 1 lime and 2 tablespoons of apple cider vinegar that I start drinking before I eat and try and finish before 5pm. Around 5pm I take another walk to the beach swim again and head back home then do a little online work for about 2 hours shower watch a movie or two and in bed by 9pm. My body fat is 15% I weigh 115 and I’m 5’3”. People say I have legs like Tina Turner and arms of steal, funny thing is I don’t take any meds only vitamin G and C and I don’t feel like I’m any older then 30 most people think I’m in my 40s and I have no gray hair at all and wear no makeup and live in shorts and a bathing suit here. However I’ve been traveling for some time now (the last 10 years) spreading 3 months at a time in each country because I have no Visa and it’s finally time to go back to the US and I don’t feel my life will be the same since the US uses so many chemicals and additives in there foods and the cost of living where I do own a home in southern California won’t afford me to live like I do here. Everywhere else I’ve been I feel like I live like a queen for less then $1,500 a month and I have absolutely no stress. What is a natural way you take care of stress? I’m thinking since I won’t be living near the water those days maybe over when I get to the US. I know I will continue to walk everyday and hopefully I will find a gym nearby or some bricks and I plan to carve out a little space in the backyard for a garden to grow my on vegetables but how about my meats are there stores you recommend to purchase meats from in the US? On the weekends here I go out to the local restaurant and I know that their seafood is fresh off the boats and veggies out of the fields. A meal out cost $4.00 -$6.00. I heard I couldn’t get a drink at a restaurant in Cali for that price. Just trying to get suggestions on healthy places you shop for the foods you eat in the US.
4.6% body fat hear and ripped for over 3 decades. My diet is UNLIMITED ultra processed carbs and vegan. Im insanely fit. Do my protocols bro and get your leanest and fittest ever.
I definitely did keto and saw the biggest difference in my physique. The more I learned the more I figured carbs do have to be a part of your diet long term, but I cannot lie, low carb had me feeling really amazing. I’m gonna cut rice and bread for a while and focus on high protein, Whole Foods and see my progress in a month. Tks for the concise info and lol at that edit! Lol😅
I'm the opposite, I have more carbs than protein and fats and I lost 12% bf even from 300g carbs per day.
Hi Ive followed you for a while and jumped rope off and on and kept fit in general. This 'keep it simple ' pod cast made me rethink. I am 52 was 133lb and unhappy with my body. Most influences said females in menopause should not focus on cardio. I restarted. I jumped rope intensly for 15 min per day in the morning plus aprox 1 hour of gym in the evening resistance/ ex bike or rowing machine etc on most days and followed your food list and was consistent, I made sure every work out was intense even if for a short period of time. In 3 months I lost 10lb and feel great. Thank you.
Love this, Dan. I’ve overcomplicated the food thing for a long time. The bottom line for me is just a discipline of making the next best decision.
we all tend to overcomplicate things, glad this resonated
Love this. I used to always be in the kitchen trying new recipes but fell out of love with it the last few years, and now just want total simplicity without compromising health!
Agree with this approach entirely apart from making potatoes (here in Scotland we call them “tatties”) seem evil. Tatties rock and we all need tatties in our lives and in our bellies ❤❤❤
💯
Yup, the most satiating food there is, little bit will keep you full for a long time.
Love me a good set of tatties too
SUMMARY for quick navigation:
00:13 🥩 *Simplified diet helped maintain 8-10% body fat effortlessly.*
01:47 🍿 *Balanced food list includes steak, chicken, fruits, nuts, rice cakes, and more.*
04:41 🍨 *Cut out cheat meals and desserts, replaced sugar cravings with fruits.*
05:37 🥩 *Emphasizes high protein, moderate fat, and moderate to low carb intake.*
07:28 🚫 *Don't overthink diet, focus on simplicity with 5-10 favorite meals.*
08:23 🍽️ *Avoid constant snacking, opt for high-calorie meals instead.*
09:18 🌍 *Choose foods aligned with personal goals and lifestyle for sustainability.*
the organization! 🙌
What a concise breakdown, appreciate the simplicity man. I live my life this way as well and it takes so much stress off of me. Only issue i still deal with is getting on the same page with my wife. We are almost there.
Little by little lol. glad you enjoyed this one
AMEN! (I have been studying the matter, tired of the BS, wanting to do a video that says EXACTLY what you just do, thanks for all this!)
This is pretty much what i ate for about 6 months over the spring/ summer. Went from 115kg to 90kg and felt absolutely amazing, no inflammation was the best thing i noticed and i bloody loved that i cooked everything on the bbq every day
Good stuff!
I did keto for 3 months and lost a ton of weight and felt great. However it's extremely exclusive on what you can eat. I eventually learned that many people move from keto to a more "low carb" diet and stop fearing foods like fruit, high carb veggies and complex carbs like rice" it way more sustainable but I needed to start with keto to kick off the mindset of how many carbs I was eating
I never understood why people are afraid to eat carbs. Calories put fat on people not just carbs. Carbs has the same amount of calories as proteins and carbs help with long lasting energy throughout the day and does help with building muscle as well.
I have been telling my wife this for the last 3 to 4 years this is how I've been eating. This is definitely not complicated all you have to do like you said it's fine meals that you're good with eating and you eat those I can go to any restaurant and find certain things and eat that and have no problem...✊🏽
💯
Of all the RUclips videos re: diet, Keto, weight loss, etc. yours is by the best in terms of a common sense and easy to follow approach.
I appreciate that, thank you 🙏🏽
The key to diet is consistency. Eating is about nutrition, not fulfillment. I eat the same thing, or slight variations thereof, everyday.
BF- 2-3 boiled eggs, bacon, cup of kefir
Lunch- Fage Greek yogurt, smoked salmon, maybe some chicken
Dinner- 16-20 oz steak, avocado
My fridge looks like that. One shelf is steaks and other meats. The other shelf is containers of Fage. Then avocados in the drawer
Sounds delicious
Love it. Simplicity is key. I’ve been doing the same for about a year now and have easily maintained my weight. Prioritize protein, more fruits, less vegetables and a ton of eggs.
Well technically you don't have to make protein the number source, everyone is different, I had more carbs than protein and feel amazing and lost 12% bf. Some people feel great eating tons of veggies and some don't.
I totally needed to hear this. You explained it where I can understand AND put it into simple practice. Have you thought about adding smoothies into your eating schedule? Much appreciated!
Great video have been transitioning to most of your foods glad to know it works. I've lost 32lbs last few months probably 18-20% bodyfat now abs starting to show.
Hell yeah, love to hear stories like that!
Same as mine but I ate lots of banana. I am 47 yrs old, jump rope and bodyweight training everyday and bball 2-3 x week. 10% BF.
I had to cut my early Coffee as it was hurt my stomach and caused gastritis.
I switched to caffeine pills and problem solved. I learned that was not caffeine itself that caused gastritis but some components on coffee like tanins.
interesting
Bananas are such a good food like potassium and natural sugars especially for after training.
Did this myself and made a huge difference. Great to hear the simple advice that actually works .
Hope people watching this don't take his views entirely. This guy is constantly on the move and working out all day to maintain a positive image on social media. If you are a regular person working 9-5 maintaining 8-10% body fat year round is just crazy and unsustainable.
It has been done by many people. That work 9-5 or 6-2
@@carlscheck511 do share their social media. Just 3 would do for a sample
And he’s not even 8-10%. 😂
More like 12-15%, a normal athlete range.
100 percent 12-15 lean. 15-20 normal. Is sustainable. Single digit body fat is kinda hard to do on normal schedule.
I have a friend who's almost 60 and he doesn't work out and has a average job and has 5% body fat just by eating properly and working!
This video is so timely for me. Diets always feel like all or nothing. This shows you can have a 90/10 lifestyle that’s very much sustainable but not depriving
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I love the insight! Great breakdown of a simple, logical approach to dieting and exercise. Unfortunately, it doesn't sound like Dan has to deal with the "normal" lifestyle issues (wife, kids, sedentary work schedule, crazy kid activity schedule, etc.) that tend to create the "less-than-healthy" lifestyles we find ourselves in. Being able to avoid cooking a meal, let alone eating anything other than coffee, nuts, and rice cakes until mid-afternoon/evening while juggling family duties and a 9-5 seems awfully challenging.
I agree. It still comes down to the calories you are eating. Staying within your calorie limit, and keeping it as high protein as possible, helps me. Keep snacks low calorie, 1/2 apple with 1 teaspoon peanut butter, 1/2 c cottage cheese with small amount of fruit. Drink a lot of water. Look up high volume meals and eat them at least for breakfast and lunch and if possible smaller portion when you eat with your family. I have lost a lot of weight using high volume foods and felt full without avoiding carbs. It takes work to find what works for you and your lifestyle but planning ahead makes a huge difference. 😊
thank you for keeping simple, true and raw. Unfortunately there are so many people making it complicated.
In health and wellness :)
first!
sounds like you kinda lean (no pun intended) towards Keto?
think about incorporating seaweed also... thank me later 😊
LOL @ the ending
seaweed is great!
I totally agree with you, just with fasting and 99% similar diet + walking ... lost 29 pounds. I feel excellent. With little ambition we can do fantastic changes to our lives.
that's amazing! Wanna share your weight loss story? www.jumpropedudes.com/transformation
I am doing keto for almost 7 years with short breaks. I am also doing OMAD most of the time. The best diet ever.
lots of people love that one
What about leafy greens and cruciferous vegetables? Just curious if you still eat them
You are so right, I love the way you simplify the whole thing, big thumbs up!!!
Absolutely love the simplicity! Subscribed! Thanks for this!!
Love the support, thanks!
This has been the best lifestyle diet video I have watched. Thank you and you got a new subscriber for what’s it’s worth 😅 Please do more of these videos, I appreciate this content. Take care!
so glad it resonated, i'll keep em coming
Genuinely appreciate the simplicity. People need that. I eat steaks and high protein all the time, just know your body simply can’t process 130g of protein in one sitting.
Thus not counting toward your daily protein goals. Tons of research including a meta analysis on spreading protein throughout the day shows the importance of smaller protein rich meals and the effects on muscle protein synthesis.
I‘m happy to see that there aren’t any vegetables in your list. Other fitness people or fit individuals make you feel bad when you don’t eat vegetables. This is very refreshing to see.
I like your simplicity! It is so true! Always enjoy your content. I like how you get your workout in and enjoy life as well! Keep up the great work!
thanks so much
Great advice! I did keto for years on and off and it worked but was hard to stick with. This is the way! Appreciate ya!
glad to hear 🙏🏽
You are my new guy because basically you are where I am headed in my diet exercise routine. Simple and easy
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Thank you! Something which helped me as well sometimes to simplify is also eating seasonal foods. This narrows a lot the ingredients to use and is actually less stressful to decide what to eat for example.
Seasonal is a great method
@@JumpRopeDudes yes! Anyway you look great and much more relaxed now on the food part and I think this is working great for you. I love your videos!! Jumpropes 4ever 🥳🥳
100%! I am exactly like you. I have 6 staples for breakfast lunch and dinner and mix them up. Easy to follow food budget, it saves time and it’s super healthy. No reason to complicate the diet
You get it 👊🏼
@@JumpRopeDudesjust curious, you don’t supplement or add protein powder drinks to your meals once or twice a day?
Such hate for carbs, I’m 8-10% and eat rice and cream of wheat, goes to my main carbs. I stay around 2500 cal a day and this works for me
That ending though 🤣
A random video of jump rope dudes popped up out of nowhere once and I now do running man crosses and am sending videos to my sister on how to improve her technique.
Now this video comes out just when I needed it.
I hope you see this message so you know you're affecting people around the world.
That means a lot, thanks! 🙏🏽
I can appreciate this approach, especially simplifying foods that are "unnecessary" or hinder progress. The exception for me is that because I'm a long distance runner, I need some of the simple carbs for endurance reasons.
that's a good point. different dietary needs for different modes of training
The frozen mango tip is a thing of beauty. My new favourite healthier night snack.
yes!!
I love you guys,I've been on the jump rope journey with you guys since the vlogs started into W1D1,I still jumprope everyday with the infinity rope as well.
That is awesome, thanks for the support
Excellent video. I have kind of been gradually, naturally falling into this without really thinking about it. So nice for an unexpected clarification, motivation and inpiration. Thanks.
Glad it was helpful. You got this 💪🏻
Thanks mate,
just confirmed that eating well is simple 👍
I would love to see this sort of videos on the JRDtv platform 🙏🏼
thanks man, more to come!
So agree - I eat this way - though I eat a lot of raw cabbage, etc with EVOO and nuts, etc.
Yes, simple, satiating and food that makes you feel great!
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Hello from Oregon, this made my morning. Thank you for the video.
Great insight. Thank you for sharing, and keeping it real. Have a good one Dan.
thanks so much
Love keeping it simple, I’ve been doing the same lately. Basically trying to step away from preservatives or any crap that’s been processed. It’s been surprisingly simple and I’ve felt so good these past few weeks.
You're 100% right, glad it makes you feel better
Thank you for posting this! I’m already doing must of this stuff. Just need to cut out the snacking. This video is on point.
Thank you
As always, more excellent content from JRD. Much love!
thank you!
Great ideas about food and nutrition. Very simplistic and easy to follow. Keep up the great work and good luck on jump rope dudes.
thanks
Great tips. A straightforward approach to eating healthy.
thank you
i love your honesty..love your lifestyle..dude im jealous..surfs up..surf the wedge ...nothing like bouncing off the bottom to get your head straight...😅
Well done ! Love your simple advice on how to stay fit!
Glad you liked it 🙏🏽
How good is the simple diet! I eat 10-12 foods. And it makes life SO much easier.
I totally agree with this approach. I really just keep it simple and it has helped me a lot. Thanks for this vid!
Glad it was helpful!
I love how simple and easy this is! Awesome sauce!!
thanks
Thank you for the food list. It is very helpful.
Solid diet. I'll use this, but I'll probably add one vegetable and eat rice rarely.
Keep it simple, pick whole foods and some fasting and you're golden
Simplicity is key 😊 many thanks for this video !
Glad you enjoyed it
His videos are amazing! He’s an inspiration and so damn handsome ❤ 👌🏽🔥
thanks so much 🙏🏽
@@JumpRopeDudes ur welcome 😉💯💪🏽
Great video bro , appreciate the information and I found this helpful. I’ve lost 40 pounds since last September but recently for like 3 months I’ve been stuck at the 215-220 range and it sucks lol , my body is changing because I do hit the gym 4-5 days a week , but my diet needs some tweaking because to get to this point I really just needed to stop eating out , and drinking after work along with hitting the gym .. but now body is getting used to and needed to revised diet wise … thanks again for all that you’re doing 💪🏻🔥💪🏻
For about a year I was super solid with my Monday to Friday eating then on weekends I'd binge chocolate, chips, cake, cookies etc. I still looked good, but it wasn't healthy...I would get headaches and it would be hard to sleep on those sugar binge days. After about a year I realised that I can carry my weekday diet into the weekend but instead of my main lunch I'll go out with my wife and have a main meal somewhere (like a steak and veg) or if we go out for breakfast I'll eat eggs benedict and when I get home continue with my normal lunch. Basically having 'cheat meal' but in this case 'cheat meal' doesn't mean 'go apeshit crazy eating as much junk as you possibly can'. I'm like you, if I have an icecream it's one scoop in a cone instead of a whole bucket at home.
great point! anytime you want to have a cheat meal or ice cream it's so smart to go out and get one serving instead having leftovers around the house.
So, i have been able to achieve and maintain low body fat, too. I am a 43 year old woman. I eat whole foods and stay away from bread, rice and pasta (mostly). I eat for nutrition If you're well nourished (protein, fruits, veggies) your blood sugar is stable and you're just not as hungry. It isn't hard or expensive, it just takes time. Like 4 months of consistency. Give it a try!
I start my journey around a year ago and I’m bulking right now. But what I have learnt on the way what you eat is less of a diet and it’s a lifestyle. I found myself naturally not eating certain foods anymore. I guess the video is saying find meals that work for you. High protein with moderate fats and carbs
Yes, exactly. Find meals that support your goals and you actually want to eat - repeat consistently and you get results.
I've been watching nutrition videos for a while and they tend to make it complex. You just simplify it in a way that makes it easy to implement and follow. I tend to eat like you just mentioned, not so much in the way of veggies, unless I meal prep some anabolic chili, and yes, small snacks can be a double edged sword in the way of unwanted calories. Not a fan of salads, although I can tolerate some of them, love peppers and eggs, so thanks for confirming that I'm on the right path at 58.
Glad this resonated with you.
Good point: I've not "gone on a diet", I've changed the things I eat and when I eat them. 16 months in, no worries
Some feedback for your channel. Surfing is awesome. If someone is surfing regularly, the caloric burn is off the charts. Note: There’s a reason there are little to no fat surfers ! Most people that are very athletically active don’t need to worry much about gaining body fat. While eating healthy is always a good choice, and might make you perform at your personal peak (think Djokovic); if you are a super active person, then you can enjoy eating pretty much whatever you want, even crap processed food, because your calorie burn is keeping you in a caloric deficit. And that’s what keeps you lean. That’s an even simpler answer.
Simplicity is key!
What is your meal timing like? Breakfast and lunch specifically
Agree 100% dude, I simplified my diet and it makes like so much easier. Only eat protein and fruit and when I go out ill get something fancy but I will eat rice or potatoes if I eat ground meats. Otherwise a 12oz ribeye and an apple is all I need
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I love potatoes with my bison patties they are high in potassium. Potatoes are also lower calorie than nuts which would be optimal for staying shredded
My shopping list is 90% similar to this list already so I feel I’m on good trajectory.
I used to be a person who had a massive sweet tooth and that would be my Achilles heel to losing weight and making progress - but as my diet shifted more into whole food and protein focused, so did my taste. Yes, I still enjoy the odd sweet stuff (and at the moment I am making my way through a tub of Ben and jerrys 50g portions a day) but the cravings are no longer there because I learnt how to fuel my body to satiate my hunger - all via a shopping list very similar to the one in this video
Nice, makes it a whole lot easier to maintain, too!
Music to the ears, mate. Simple. Easy. And it works. I know as I have gone down the same path by accident.
nice, keepin it simple
My sweet craving went away as soon as I started to eat more fruits. I found that eating my fav meals over and over again makes it so much easier and excited cause I really like them
Yes and it helps with consistency!
Lemons/limes, turmeric, green tea, radishes, red cabbage, broccoli, cauliflower.
everything is pretty spot on besides the rice cakes. they are ultra processed and not to mention taste like chalk
just side note, bake potatoe without extra ingredientes has 0,8-1kcal per 1 gram of food, so 1 to 1, 500 grams of potatoes 500 kcal, that is not high caloric dense food at all, it spikes your insulin high yes, but is very satietied and you dont put too much calories if you eat them that way.
Makes sense, thank you so much for the information. I'm gonna start jumping rope.
Nice, let me know how it goes!
I haven't started yet, but I have done 1 hour on my spinning bike and did 40 push ups 😅
Thanks for your video it is just what I needed to hear much appreciated, subscribed and inspired .
Glad to hear it, welcome
My current diet is the same as yours + brown rice. No sugary foods
Thank you for not making this video an hour long! ❤
Your method sounds pretty good, but why did you leave out veggies?? Broccoli, cabbage, kale, etc?
I'm not anti veggie, they're great! I guess I have my favs and that's what I mostly eat lol
That was refreshing to hear … just KEEP IT SIMPLE !
YUP 💯
It definitely helps to keep your diet and exercise routine uncomplicated 😀
It would be nice to see your 5-7 meals that you eat with that food list.
Love this. Works well with a busy schedule and looking forward to a delicious dinner 👏
Nice, glad it resonates with you.
Very interesting video about the significance of simplicity when it comes to consuming food. My nutrition is almost the same, except I eat 2 plates of rice at night after a heavy work out session. I actually used to eat oats for breakfast, one plate of rice for lunch and one plate for dinner. However, after stumbling upon a video from another channel called That's Good Money, I decided to make a huge change and so far it has been working out well. I would drink coffee in the morning, frozen berries mid day, 2 pm eat 3 whole eggs, late afternoon a bowl of frozen blueberries and mango, work out and only then eat 2 plates of fried rice that is made with 3 whole eggs and two chicken drum sticks. I feel very satiated and I noticed that I am losing some body fat and gaining strength as well. Today is Jan 31, 2024. From tomorrow (Feb 1, 2024), I am going to completely cut out rice at night and eat more fruits. Will report back on Feb 29, 2024. Fellas, please comment back on this to support me. All in all, amazing video and thank you for sharing your wisdom with us.
This is the easiest and most practical way I’ve founds as well
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What do you spread on your rice cakes, almond or peanut butter?