@@beefmcswag5433 thats my biggest one, I already eat whole foods, decently high in protein ( I could go higher) and dont eat more than 3 meals at the most, I mostly do two meals. but the booze is for sure the number 1 reason I packed on more weight.
Can I just say that this channel is the most "no BS" fitness channel I've ever seen? Everything is explained quickly, precisely, with no unnecessary expositions, and no sarcasm towards beginners. Love your channel Sir, this is gold content.
20 years ago I took a personal training course to learn how to take care of myself better. I counted my caloric intake broken down in percentages of carbs, protein, & fats by way of calorie conversion. I did this for only 2 weeks and it changed my eating habits from then on. I think counting calories is great for people just starting to understand how to live healthier. But after a couple weeks you’ll pretty much understand what’s good and bad. I remember going to the grocery store and converting grams to calories and thought to myself, “They are trying to kill us.” Haha Stay away from processed food and choose fresh. Choose Grilled over fried. The more colorful the food on your plate is the better. The brighter the food the better. And moderation is key. Water over soda. Whatever you get your body used to it’s going to crave. So make the effort to change your habits and you body will crave the healthier choices. Always a work in progress & always learning from decade to decade.
"Whatever you get your body used to it’s going to crave. So make the effort to change your habits and you body will crave the healthier choices." Love it. Thanks.
@@Kboges would you say that for loosing weight or becoming leaner this is also a good idea or rather for maintaining a lean physique. I've often seen people suggest to increase the amount of times you eat per day 3-5 (same calories) as this boosts metabolism and ultimately will increase fat loss. great informative video btw:)
@@sash0047 Yeah that totally works. I have clients that weigh and count everything. It's more about psychology; picking the approach that works best for you.
I love how this guy just keeps it very concise and simple, no long 10 minute videos with a 4 minute intro. Just brief and comprehensive I love it. Thank you RUclips for recommending something useful
James! This is the coolest thing to hear! I'm literally smiling as I type this! I appreciate the feedback and so happy you have enjoyed the process. Keep it up for life, brother.
Amazing content, definitely had the same experience as you, 1-2 big meals per day, no junk food and only complete, whole foods. My physique and health have never been better.
@@Kboges how's this... Breakfast have 2 eggs and a whole wheat bread sandwich with chicken or turkey and some berries maybe.. dinner just chicken and vegetables maybe some sweet potato
@@Kboges Fun and interesting content. I want to ask you how you can eat around 3000kcal in one or two meals? I see you don't eat a lot of carbs. Are you not bloated when you have to eat 3000 kcal in one or two meals? I need about 3000kcal, hence this question. I am curious about your answer.
I like how you showed example pics the whole time you were explaining. It really hammers home the "no excuses" thing. Simple whole foods are the way to go.
I have had private consultations with Kyle and I must say that his knowledge and ability to clearly communicate it in a precise and impactful way is second to none. In a world overloaded with a new fitness and diet fads, his simple yet effective principles yield top notch results when implementing consistently... Top fitness person on RUclips... Just a matter of time til he blows up
@@Kboges Would you still follow the same principles if your goal was to gain weight? By this I mean 1-2 meals a day and it seems like you go lower on the carb spectrum. Looks like your diet is high in veg, protein, and then some fruit or tubers. So would you just increase the volume of these same foods and same meal frequencies or would you add in a meal or add in more carbs? Just found the channel by the way and you gained a subscriber in me!
"reduced meal frequency" I already lost 53kgs and i am at my goal weight, but reducing my meals to 2 big meals (lunch and dinner) compared to 4 meals a day, has been extremely helpful in keeping me satiated for a long period of time
I only eat one big meal. Went from 95kg to 69kg. And I workout(slightly) too. I have more muscles than before. But it's hard to build muscle since I am always on a deficit.
@@おいしいパスター thanks man. I feel like it's easier to lose a lot of weight than few kilos(of course it takes time and hard work). I had to throw everything in there.
@@troll2637 you should be fine if you get enough proteins. You may not see it as much until you get really lean but you will definetly get more muscular. keep going bro
Great advise, real food is where it’s at , for a leaner body , just found your channel I’ve been eating real food working out with basic pull-ups, push ups , body squats, bands , kettlebells for the past 9 years and it’s amazing how my body changed , i went from 40 waist jeans and always XXL shirts to 34 waist jeans and L to sometimes M shirts I’m 6’ 1” 200 lbs now
Bro please answer, i do 70 push ups, 10 pull ups, body weight squats some times i add 8kg weight, little bicep workout at home and cardio also. Is this enough to gain lean muscle? I am 130 lbs and 5"8 i want to be around 150 lbs. My diet is organic home cooked bread with butter plus 4 eggs in morning and 400gms yoghurt, in lunch salad and 1 bread, in evening simple cooked vegetable curry and same bread. Is it enough diet? Plz answer.
@@Waqas9157 don’t over do cardio , add some ground beef, chicken to your diet , and a favorite protein power that I use is Jay Rob whey isolate, also start doing kettle bell swings they are a good overall strength exercise
I like the part about not tracking calories so much. It annoys the hell out of me to see people that are very unhealthy suddenly start the trend of doing that, while never improving and always falling back to their fast food cravings and looking like blobfishes. They track their calories to convince themselves to do something productive. But then they eat garbage anyways, so whats the point? Like he said, eat clean and natural foods and you wont have to track anything. Just have to keep track of things with your eyes on a macro scale and you will do better than most micro-managers, who put a lot of stress on top of just trying to eat maintenance calories. Its a trend, and a stupid one. We instinctively know what and how much to eat. Most people just forgot how to listen to their own biology.
Love this advice, thanks 🙏🏼 53 female just started weight training after being a runner for 40 years. This is just what I needed! The food looks amazing!
Finally, someone who dishes-out tips without involving any BS. You keep it short and focused, and you don't exaggerate. It's only a matter of time before your channel blows-up!
Intermittent Fasting (reduced meal frequency) has so many side benefits that it really has to be part of any weight loss plan. I normally stick to 16/8 but throw in some longer fasts now and again. It has helped me drop 100 pound and still build / maintain muscle over the last 3 years. Quality food is also key as well - so 100% agree with everything in the video :)
Funny enough I grew up doing intermitted fasting 18/6 because I didn't eat breakfast or lunch at school growing up. Not even in elementary school. So I always ate between 4pm and 10pm. Lol.
All that you teach fits very well into my minimalist mindset. I'm convinced that simpler trumps optimal, that consistency trumps complexity, and that it's better to focus on what gets you the most bang for your buck and not overthinking anything when going towards your goals. I'm 52 and I've been doing nothing but chin-ups and dips for three years. I started out while being very overweight, with an assisted pullup machine in a gym, and as soon as I could I started working out at home. A cheap doorframe bar and a granny walker for my dips. The transformation has been phenomenal. Now you inspired me to throw in some squats. I didn't know much, I just followed my instincts, but everything I did so far was pretty much what you do here. You confirmed to me that this is the way. Thank you!
short, professional and to the point. this video far surpasses the other physical education videos I've seen so far. well done I hope to see more from you in the future!
I have never watched any of your videos before, and from this video I decided to subscribe. The reason being you explained everything clearly and wasted no time. Awesome stuff.
My daily routine is: Breakfast 07.00 Fruit 10.00 Lunch 11.30 (Workout 12.15) Fruit 15.00 /protein shake Dinner 17.30 Supper (oathmeal with extra protein like nuts or cottage cheese) 20.00 I work as a chef on a ship and work 3 week on, 3 weeks off. I can follow this routine both on work and at Home and train when the lady and kids Are working/school. I'm almost never hungry, and i find this routine to work best for my lifestyle. I'm realy into making (as you say) "whole" foods, and strongly recomend people to do the same. You feel better, and it's a great way to invest in yourself and your familys health. I don't think your tip is bad at all, but i think people should find a routine that fits into their own lifestyle. I dond't think most people will have the self controll of just eating 1 or 2 times a day in the long run. Dond't forget eating is a great way to be social, put the mobile phones away and have quality time with the family. Great chanel, i subbed yesterday and have allready learned a couple of things and training tips i Will Try out:)
Love the food pictures. Your next videos need to be on preparing those meals, they look really great! Very few people like to count calories, carbs, proteins etc. Just work out every day and eat healthy foods!
These tips are just what I need right now. For couple of months I have been following some meal plans from Next Level Diet and I lost so much fat, feel stronger and got muscle, but I always appreciate any piece of advice.
This is some solid info for getting and staying lean. Semi-fasting, allowing a smaller window to eat. This is great for optimizing the bodies energy too once you're already in good condition.
@@Kboges When do you usually eat and then last meal? So are you intermenting fasting? Ive played with it and have ate between 11am - 7pm then fasted - which has been helpful. Great stuff. Just subscribed and looking over other videos and will check out website. Thank you in advance for advice.
@@andrewmeek6741 Hey Andrew, these days, I keep a pretty tight eating window. Lunch around 2, depending on the day, and dinner usually at 4-5... just a habit I've kept since my daughter was born 18 months ago. For men it works really well. IF is not the only way to go, jut a tool, but it's a tool that for me makes it all pretty easy.
Everything said here is spot on. I've been doing what he said fort the past two months and the results are impressive. Protein eliminates cravings and hunger. We only have so much discipline and will throughout the day. Eating a bunch of protein (0.6-1g per lbs of bodyweight) will fill you up to the point where eating once or twice a day becomes a thing naturally
Excellent treatment of a very difficult subject. I like that your nutrition principles are as minimalist and real as your training. Effective, uncomplicated, and straight to the point. For most people, fitness people in particular, eating is an all-day affair. It's exhausting to have to think about it and worry about it all day. This approach only forces you to think about it once or twice and you only need to follow a couple of main principles. I'm presently trying to work towards an OMAD cycle to lose 15 lb. Will keep you posted. Great job.
Hi Stephen. May is suggest trying just eating a high protein yogurt and 2-3 pieces of fruit for breakfast and lunch and then a large meal for dinner. That's what I do. It's not quite omad but it allows me to eat big in the evening whilst not feeling hungry throughout the day.
@@simonwilliams5135 Thanks Simon. At this point anything at all for breakfast would be a step in the wrong direction for me, as I'm presently breaking my fast not before 4:00 or 5:00 in the afternoon. The best plan for me is two meals, one early afternoon and one evening. As soon as I drop the weight I want to drop using OMAD, I intend to get back to that. OMAD is a temporary tool.
Kyle your information is invaluable. Thank you. You cut through all the noise, and will adopt to the principles you lay out. I think training in a sustainable way daily make a lot of sense and I’d practical for the body and health. Keep up the great work!
This style of eating has been a revelation to me. For those of us who love to sit down and savour a big meal and feel satiated, and still stay lean, this is the recipe (excuse the pun). Great simple summation Kyle.
Thanks, John! That's exactly the style of eating I like. I've never been one to enjoy cutting off a meal short, and I think most of us are wired to eat to fullness. Thanks for the feedback brother!
As a holistic nutritionist and athletic trainer for 30 years I've seen clients thrive on such vastly different diets and approaches. It really is so individual. It's good to know what you're doing, but of course that won't be everyone's sweet spot. Some of my clients thrive on 2 meals and no food after 6pm or so, some thrive on smaller meals throughout the day, 5 or 6 of them and something an hour before bed. Nothing beats real food though, for sure, and these variances are what makes it is fascinating to be in this profession. I love how concise and helpful your videos are. I've told all my clients about them as well.
100% spot on, Kat! There are so many tools available that can help us organize our nutrition. Not every tool is for everyone. It depends on so many different things. My goal with this video was simply to offer what has worked for me, and to present these tools to those who may not have been exposed to them. Self experimentation is ultimately the key! Thank you for such a thoughtful and nuanced comment!
Your videos have been an inspiration for me. Often while I'm exercising I'm visualizing you doing the same exercises and I'm using an intentional, methodical pace the way you do. Thanks!
I do fitness a few years now and this man talks facts👍🏽But if you want to achieve your goal as fast as possible it’s better to weigh your food. Good video mate
Thanks brother! Yeah very true. If you are trying to maximize results, it's hard to beat the precision that weighing your food offers. This is like a good tradeoff.
Just love your vids man , due to your training principles with calisthenics, training literally can fit into my schedule anytime any day especially with balancing university and life on a whole. All the best man please keep posting more !! 💙🙏🏽
This is the only video you will ever need. It is so definitive in its creation that the video itself is clean cut and precise. We should all strive to learn from this philosophy.
Thank you for this video man, first REAL tip I see on RUclips about Nutrition that doesnt hold some unrealistic min maxing bodybuilder strategies in your face. The 1-2 meals without too tight restrictions has worked very well for me in the past and it´s really easy to stick to and not feel burned out because you try to stick to some super strict "Mr. Universe" meal plan.
@@Kboges Your whole channel is pure gold for motivated working class people btw. I have a 40 hour job and my strategy is to go 1 hour, 4 times a week to the gym to stay in shape. It worked for me the last 2 years but your last video about single rep workouts really made me think! Earned yourself a follower mate!
This is the Video I needed, I've fallowed this exact eating routine for almost a year with great success both on my physique, and mental state . Within the last few months i've tried increasing meal frequency and calorie intake, worst mistake ever. I thought I could make it work. I'm sticking with what works for me, the propaganda out in the Health and Fitness industry is hard to ignore. or maybe different stroke for different folks. Great Channel. keep up the good work
Same after doing the 1-2 meals, I tried getting more in and I just felt like shit no matter how hard I tried. I feel more tired during the day when I try to eat, so I keep it simple with some food and snacks. That's it.
Channel is exactly what I needed straight to the point on how can I help myself. thank you so much. I love that he discusses was actually good in terms of being healthy and reaping the benefits of being muscular and lean
I just discovered your channel an hour or so ago just right before my workout for the day and it's safe to say I'm binge watching a lot of videos by you now, thank you for the amazing content!
A subscriber after a less than 4 mins long video? That's me! Great video! Loved the way is presented, straight into the info, clean delivery, sound advice. What else to ask for? Have a great day, sir!
Kudos to this channel, good information without sizzle. The images of your meals are useful by example and spot on with everything you're saying about satiety, healthful variety and long-term body composition stability. Thank you very much for these postings and information.
I recently found this channel and very much like the primal sense that I am picking up from it. The training seems longevity based as opposed to a large portion of information available; which is very valuable and appealing to those of us that never plan on stopping training.
One thing I'd like to add to this is when it comes to eating "Follow your circadian rhytm". If you do Intermitent Fasting reverse it: Don't eat late at night, but earlier in the day instead. Also try not to eat past the sunset. But if you can't(since it's winter right now and we have shorter days) eat at the latest at least 4 hours before bedtime.
I wake up at 4 am for work most days but i actually feel much better eating at like 1pm and a BIG dinner at 7 when I get home from work. If i eat breakfast I start to get light headed and nauseous late at night when I get home and try to relax
Bro gets to the point, doesn't even ask for "a like and subscribe" and yet, ppl still liked and subscribed. He doesn't waste our time, just gives us what we need and is out. Outstanding.
Honestly great tips, people would be surprised as to how much just skipping breakfast and reducing their meal frequency to 2 a day can lean them out. At the end of the day it all comes down to common sense, if it looks or seems healthy to eat, eat more of it, listen to your body, and try to take in more good carbs as opposed to fat if your looking to build muscle.
@@firebug1892 Oats, sweet potatoes, rice. Complex carbs and listen to your body. What makes you feel the best for energy and digestion. There is no 1 right answer.
Hi, I also want to gain more muscle but I’m struggling. Not sure what to do. I train 3/4 times a week and eat plenty of quality food: green veg, fruits, oats, rice, potatoes, brown bread, tofu, eggs, fish, nuts and seeds so lots of carbs, protein and some fats but mainly plant based. They say, eat lots of calories and carbs to build muscles but when I did a blood test, my triglycerides and good HDL levels were terrible. I got scared so decided to change my diet and introduced animal fats, intermittent fasting, low carbs (just green veg and some fruits) more like a keto diet but I’m worried that this is going to make me to loose weight even more as all I can read is that people follow this type of diet to loose weight. I’m confused..sigh..thanks
This is the best fitness advice. Its not the stuff where influencers will just make stuff up so that you buy their fitness program. This is actual good advice.
Good information. I adhere to a diet similar to yours. I’ve never counted calories basically eat fairly clean. I switched up my fitness routine about a year ago focusing mostly of body weight exercises, focusing on the gym rings. At 65 I’m more ripped than I was at 25.
Dude, you've got a sick channel going on, very valuable. Take it from someone who has been in the game for quite a few years. I've noticed that after losing 10kg of fat on a macro-based plan I tend to plateau. I suppose it's the meal frequency, the emotional and social addiciton to food (having coffee and then supper with my family after work, etc.) that keep's me eating too much to be shredded. 2 meals a day would probably be of great help. I'll see how it goes though, as it can be really difficult to break these type of habits when they are so much ingrained in your day-to-day family life and I won't be surprised if I just stay where I'm at, honestly. Maybe reducing portions (while having more than 2mad) would be a better option in my case after all. Anyway, props!
excellent information sir, I have been incorporating the said way of calorie intake, trying to maximize protein whereby keeping a balance of fats and carbs. you have detailed everything that was important. thank you !!
New to your channel. I gained 35kg (70 to 105) in one year and a half. I don't really know how to get back in shaped as my mental health is really not that great (not that bad either). But watching your videos motivate me. Not only that, you're providing great informations and lessons. I'll be back few months later commenting about how my journey goes. Suscriber from France, big up
Tino! Thanks for this comment. #1 always your mental health. I'm so stoked this motivated you. Definitely talk to a medical professional to get some tips on how you can improve your overall mental health because once you harness this, it's a super power. KEEP AT IT! Join the community and you will find a group of like minded people who are interested in supporting each other. Feel free to reach out any time you have questions. Keep me posted on your journey!
Yoo never thought i needed this video, so thanks! Your channel is a gem. Also, I had a question regarding your style of training: How do I implement progressive overload in a routine like this where I am aiming for a total rep goal for each day?
Hey It's my pleasure! This is such a fascinating topic. I think progressive overload is something that happens from good training. So if you train properly, you will be capable of doing more, with better form, over time. It's not about forcing progress by making yourself do more. I want to make a whole video on this concept and how it related to progression over time. Basically, pick a few variations, train them within a few reps from failure, work on improving form and mind muscle connection, when you go stale physically and psychologically, change variations and repeat the process. With all the variations available, and the constant goal to perform the exercises cleaner and cleaner, plus the variable of volume manipulation, you can do this nearly forever without exhausting potential improvement.
The photos of the food help a ton. Certain people are "visual" learners and need to really absorb the process through a direct illustration like that. I see you also are emphasizing just how controlled you are with carbs. A lot of people vastly overeat carbs even when they are consciously restricting them. Very informative! Thank you
Great thoughts all around. One suggestion that might help some people. Counting calories can be quite beneficial to make sure that you are not only overeating but that you are also getting the calories you need for the goals you have set with regard to your physique. Personally, I like to count calories as it allows me to use my calories like a budget and I can save them for different times in a day or different meals and kind of get excited and feel like I have something to look forward to if I come up for example, saved 400 calories and want to have a Greek yogurt Sunday or something late night. Anyway, I don't use an app or anything serious but I've become very good at eyeballing and I cook 98% of my own meals so I know exactly what's in them since I tend to eat the same things over and over. Anyway, good luck everybody and let's get it!
Estimating calories is a really good suggestion. Some people think counting calories has to be an all-or-nothing commitment, but you don’t necessarily need to have notebooks and spreadsheets just to eat better and work toward your goals.
For an older man trying to improve my physical condition and get in better shape, this information is so helpful and presented in such an easy way to understand. Thank you.
Kyle, absolutely fantastic content. Thank you!! A question about the two big meals per day. I always train first thing in the morning, typically before 8:00. I find that it can be difficult to time the two meals as lunch midday and dinner in the evening as my training often leaves me feeling pretty hungry. Any thoughts on meal timing for early morning trainees? Thank you!
Hey Ted, you can always have one meal after your training, or even a small snack post workout. Don't be too dogmatic about any approach, just experiment and find something that allows you to stay consistent and move you towards your goals.
I appreciate this video and can testify to the truth of its points: I was always overweight growing up because I ate way too much processed food and carbs (even good kinds like whole wheat) and not enough protein. Case in point: In one setting, I can eat an entire pizza (2500-4000 cal), but can barely finish 7-8 eggs (
great job! we applaud you sir. I would watch the tofu intake as soy has isoflavones, a type of plant estrogen (phytoestrogen) in any amount will act as estrogen in your body. You dont need any more estrogen than what your body makes and adding any will mess you up, extreme cases with seriously large amount of soy consumption have led to gynecomastia, breast tissue development in men. Of course youre not eating that amount, but even in small amounts its affecting your bodies hormones in a bad way, given men already have a decline of testosterone. Adding estrogen to your diet is just working backwards. Healthy travels my friend, also red meat is fantastic for you, you even saw it as a meal in this video from a professional. cheers
Clear, simple principles which definitely work well, and I appreciate the short videos which are not dogmatic. I also don't particularly enjoy stopping food consumption before I'm full at any given meal, so reducing meal frequency is a simple way to have more satisfying meals. Essentially, it's almost always easier to not eat (for reasonably long periods during the day, e.g. 16-24 hours), and then eat 1-2 big meals during the window, than to have several smaller meals, none of which are particularly satisfying. Eating "small" meals is often a recipe for overeating, since you either underestimate the calories you are taking in (e.g. you "finish" your meal but find yourself adding a bit more right away or in the next hours since you feel unsatisfied), or all of your meals feel slightly unsatisfying which quickly builds up diet fatigue. About muscle size and metabolism, of course it is true that more muscles burn more energy, and this will be doubly true if you maintain high activity levels. However, I ran across some very interesting stats which are that one kilogram of muscle, at rest, will consume about 13 calories per day, which can be compared to the liver (200 calories/kg/day), brain (240), heart (400), and kidneys (400). Of course, one can't really increase the size of these organs in any healthy way, but it goes to show that nutrition is extremely important and that you can lose weight just by eating properly and letting these organs naturally burn energy. With these stats in mind, I would argue that having good nutrition (with relatively lower activity, just to maintain health/mobility/energy) is more powerful than having relatively bad nutrition and working out a lot, assuming your primary goal is being leaner. Your muscles don't burn as much energy as you think, and even if you add 5kg of muscle (hardly easy to do), that basically means you burn 65 extra calories at rest per day, which is about 1/4 of a candy bar. Clearly, that energy burn can be undone in a few seconds of dietary indulgence. This doesn't go against what is said here, I just found that information very interesting when I read it.
I've been doing intermittent fasting for over four years now. It stabilizes mood, energy and weight, and it feels great to eat until full without feeling restricted. I'm really enjoying your channel man, and currently considering starting a small calisthenics routine. If I can only spare 1/2 an hour daily for it... What routine would you suggest to maximize effort/results ratio? Keep up the good work! Cheers from Uruguay!
I found IF to be a great way to limit calories, and still enjoy large meals. In fact, the first 6 months or so of doing intermittent fasting for 5 days a week, you'll lose weight. Eventually your body adapts to it and you wont lose weight fasting anymore, but it also helps you not gain that weight back.
*GREAT video!* Right to the fucking point. And actually scientifically correct. The food you showed was AMAZING. No modern hype, no bullshit. Well done, sir!
From the meal photos visible that you have shown in the video, there is little carb as possible and they are from some fruits. What is your opinion about the main carb sources like rice? You don't like eat rice or do you have a spesific diet that restricts the carb intake.
I personally enjoy fruit more than rice. I think of it like I have a daily calorie budget, and for me, 300 calories from banana, apples, apricots, berries and oranges is more filling and enjoyable than 300 calories from rice, but that's just my personal preference.
@@Kboges me too. I've began low carb, no bread, potatoes, rice or pasta. No biscuits, cakes or sweets either! The only carbs I have are fruit. My gym trainer thinks I'll have trouble building muscle on such low carbs! Not true?
@@krayzeepenis well if you get your protein in I am sure you will build muscle. People just say you NEED carbs like rice pasta and whatnot. But that isn't really true. However, I'd say potatoes are really good! They keep you very filled and are not as calorically dense as rice either.
I'm 48 hours into a 72 hour fast, seeing that lovely food is a trigger , I'm gonna get my diet right like this . Been bingeing on Dr Berg videos, so up for this 👍🏻💪🏻
@@macklenk5326 how I understand it is that your body burns calories constantly no matter what you’re doing, and it will start burning fat after the last meal you ate has been fully absorbed. So if it takes say 4 hours to process a meal, and you’re eating every 4 hrs, your body will never burn any fat… I do a 16/8 split for fasting… no food after 8pm and none before 12pm the next day… this puts more than half of my fast as time I’m asleep when I can’t eat anyway
Great content as always, thanks Kyle. I manage a restrictive eating disorder (anorexia nervosa) and unfortunately have found having only 1-2 meals a day and/or a significantly reduced eating window seems to mess with me. I ended up backsliding and dropping weight and strength. Hoping once I get more of a buffer and gain more strength it will be doable. Getting there, but at the moment it seems like my body can't keep my blood sugar levels stable enough. I wake up very hungry and skipping breakfast leaves me weak and unable to focus or have energy for my workout. I'm interested to follow up on an individual consultation sometime.. Any thoughts or feedback on the above in the meantime welcome :) With the frequency of workouts being daily I find I'm doing less volume per workout but overall maybe about the same across a whole week. Feel like I'm starting to fatigue though and not quite recovering properly for the next day. As is often the case with me, nutrition may be the limiting factor
you dont have to intermittent fast or reduce total number of meals. everyone's body is different and while it may be good for , many some people dont do well with it. Just do what you can and focus on the most important things which are eating enough high quality food and getting your natural protein in, having a healthy gut, intense training and good sleep+recovery :)
Finally someone who gets to the point without 15 minutes of filler. This is what many people like myself need. New subscriber. Thanks.
Thank you, John! Much appreciated🙏
seriously thank god
@@Kboges no carbs in your diet besides veggies and fruits?
1:30 MINS TO GET TO THE POINT, UNACCEPTABLE
Yep. RUclips is turning into a joke. Long introductions, embedded sponsorships + RUclips Ads & misleading headlines galore.
I love this basic instruction.
1) Eat real food(fruit, chicken, vegetables etc)
2) Prioritize Protein Rich Food
3) Reduced meal frequency
4) quit alcohol
@@beefmcswag5433 thats my biggest one, I already eat whole foods, decently high in protein ( I could go higher) and dont eat more than 3 meals at the most, I mostly do two meals. but the booze is for sure the number 1 reason I packed on more weight.
@@beefmcswag5433 not sustainable for some, or necessary. but moderating alcohol is certainly important
Avoid modRNA vaccination
@@beefmcswag5433 I reduce mine.
I'm so glad that this channel exists.
No filler. No fluff.
Thank you! I appreciate the support!
Can I just say that this channel is the most "no BS" fitness channel I've ever seen? Everything is explained quickly, precisely, with no unnecessary expositions, and no sarcasm towards beginners. Love your channel Sir, this is gold content.
Thanks so much! Exactly what I'm going for. Thanks for the feedback.
There's another you are missing..it's called Mind Pump..amazing
And you’re missing another, it’s called Iron Wolf. The king of “no BS” fitness
@@AppleByte97 Thank you
@@AppleByte97 The Iron wolf is a machine!
1:34 eat real food
2:14 prioritise protein rich food
2:48 reduce meal frequency
@K boges -- if you put these timestamps in the description and always start with "0:00" first, RUclips will convert the video timeline into chapters
thank you
3 meals a day is enough ?
@@nw3877 just listen to your body
Thanks
20 years ago I took a personal training course to learn how to take care of myself better. I counted my caloric intake broken down in percentages of carbs, protein, & fats by way of calorie conversion. I did this for only 2 weeks and it changed my eating habits from then on. I think counting calories is great for people just starting to understand how to live healthier. But after a couple weeks you’ll pretty much understand what’s good and bad. I remember going to the grocery store and converting grams to calories and thought to myself, “They are trying to kill us.” Haha
Stay away from processed food and choose fresh. Choose Grilled over fried. The more colorful the food on your plate is the better. The brighter the food the better. And moderation is key. Water over soda. Whatever you get your body used to it’s going to crave. So make the effort to change your habits and you body will crave the healthier choices. Always a work in progress & always learning from decade to decade.
"Whatever you get your body used to it’s going to crave. So make the effort to change your habits and you body will crave the healthier choices." Love it. Thanks.
Great advice, thanx john
“Whatever you get your body used to, it’s going to crave” That’s so well said and true, thank you!
I had to check if I didn't write this post some ago. No, it was you. Anyway, I fully agree.
Great advice, thank you
“Reduce meal frequency, no snacks”
Golden rules for me. Thanks.
It early always works. The only time I've seen it fail is when it isn't followed.
I actually replace meals with healthy snacks and protein shakes.
@@Kboges would you say that for loosing weight or becoming leaner this is also a good idea or rather for maintaining a lean physique. I've often seen people suggest to increase the amount of times you eat per day 3-5 (same calories) as this boosts metabolism and ultimately will increase fat loss. great informative video btw:)
@@Kboges its about calories. I count calories, eat all day, lost 35 kgs that way.
@@sash0047 Yeah that totally works. I have clients that weigh and count everything. It's more about psychology; picking the approach that works best for you.
I guess this is the kind of thing youtube was meant for in the first place. A video straight to the point, with no BS. Thank you for sharing this!
I love how this guy just keeps it very concise and simple, no long 10 minute videos with a 4 minute intro. Just brief and comprehensive I love it.
Thank you RUclips for recommending something useful
Thank you!
I appreciate the info in a small clip that allows even time for a comment 😊
Your method of training has been the most lifestyle friendly system of all those I tried.
It has allowed me to train daily for 109 days as on today.
Ditto
James! This is the coolest thing to hear! I'm literally smiling as I type this! I appreciate the feedback and so happy you have enjoyed the process. Keep it up for life, brother.
So great to hear, Albert. Keep at it!
@@Kboges Thank you!
@@jamesstramer5186 My pleasure!
More common sense info in a world bombarded by overmarketing, hype, sensationalism, and pure nonsense. Glad to see your channel growing.
Much appreciated, Scott!
Nothing worse than a video on a 4 minute topic taking 25 minutes. You're doing good work.
The quality output from your channel is actually insane. Such a valuable resource.
Thank You! That's very kind!
Amazing content, definitely had the same experience as you, 1-2 big meals per day, no junk food and only complete, whole foods. My physique and health have never been better.
It's fool proof!
@@Kboges how's this... Breakfast have 2 eggs and a whole wheat bread sandwich with chicken or turkey and some berries maybe.. dinner just chicken and vegetables maybe some sweet potato
Intermittent fasting is the truth
@@OshawaStateOfMind Wrong, you wont be optimimizing protein synthesis due to only having 2 servings of protein per day.
@@Kboges Fun and interesting content. I want to ask you how you can eat around 3000kcal in one or two meals? I see you don't eat a lot of carbs. Are you not bloated when you have to eat 3000 kcal in one or two meals? I need about 3000kcal, hence this question. I am curious about your answer.
I like how you showed example pics the whole time you were explaining. It really hammers home the "no excuses" thing. Simple whole foods are the way to go.
I have had private consultations with Kyle and I must say that his knowledge and ability to clearly communicate it in a precise and impactful way is second to none. In a world overloaded with a new fitness and diet fads, his simple yet effective principles yield top notch results when implementing consistently... Top fitness person on RUclips... Just a matter of time til he blows up
WOW! Thank you for that! That means so much. Very kind of you! I really enjoy hearing the info has been helpful!
@@Kboges Would you still follow the same principles if your goal was to gain weight? By this I mean 1-2 meals a day and it seems like you go lower on the carb spectrum. Looks like your diet is high in veg, protein, and then some fruit or tubers. So would you just increase the volume of these same foods and same meal frequencies or would you add in a meal or add in more carbs? Just found the channel by the way and you gained a subscriber in me!
You’re the only fitness channel that doesn’t overwhelm me but actually pushes me to do my sets!
Thank so much, Garvit! That's a great compliment! Get those sets in!💪
@@Kboges hahah wish I could pin your channel to the top of my feed so I’m reminded every time I open yt!
Great work though thank you so much:)
I freaking love this channel so much holy shit. What a breath of fresh air. Been subscribed for years but always keep coming back.
Thank you! I appreciate that!
"reduced meal frequency"
I already lost 53kgs and i am at my goal weight, but reducing my meals to 2 big meals (lunch and dinner) compared to 4 meals a day, has been extremely helpful in keeping me satiated for a long period of time
My goal is to lose 50 kilos. I am intermittent fasting and I do LIA.
I only eat one big meal. Went from 95kg to 69kg. And I workout(slightly) too. I have more muscles than before. But it's hard to build muscle since I am always on a deficit.
@@troll2637
Wow man, that's a huge jump. I mean downwards and congrats.
I'm strugling to go to something lik 60 from 64kg here. lol
@@おいしいパスター thanks man. I feel like it's easier to lose a lot of weight than few kilos(of course it takes time and hard work). I had to throw everything in there.
@@troll2637 you should be fine if you get enough proteins. You may not see it as much until you get really lean but you will definetly get more muscular. keep going bro
Great advise, real food is where it’s at , for a leaner body , just found your channel I’ve been eating real food working out with basic pull-ups, push ups , body squats, bands , kettlebells for the past 9 years and it’s amazing how my body changed , i went from 40 waist jeans and always XXL shirts to 34 waist jeans and L to sometimes M shirts I’m 6’ 1” 200 lbs now
Well done, Greg! Awesome job, brother!
That’s so amazing! Thanks for showing the way forward!!
Bro please answer, i do 70 push ups, 10 pull ups, body weight squats some times i add 8kg weight, little bicep workout at home and cardio also. Is this enough to gain lean muscle? I am 130 lbs and 5"8 i want to be around 150 lbs. My diet is organic home cooked bread with butter plus 4 eggs in morning and 400gms yoghurt, in lunch salad and 1 bread, in evening simple cooked vegetable curry and same bread. Is it enough diet? Plz answer.
@@Waqas9157 don’t over do cardio , add some ground beef, chicken to your diet , and a favorite protein power that I use is Jay Rob whey isolate, also start doing kettle bell swings they are a good overall strength exercise
P
good channel good info love it
Thank you, physics!
What an absolute straight up guy and no-nonsense content. Simple! Genius!
That means a lot. Thank you!
I love the way you approach fitness, food, and your way of thinking about working out. Keep making these videos! I love them
Thank you! Will do!
I like the part about not tracking calories so much. It annoys the hell out of me to see people that are very unhealthy suddenly start the trend of doing that, while never improving and always falling back to their fast food cravings and looking like blobfishes. They track their calories to convince themselves to do something productive. But then they eat garbage anyways, so whats the point? Like he said, eat clean and natural foods and you wont have to track anything. Just have to keep track of things with your eyes on a macro scale and you will do better than most micro-managers, who put a lot of stress on top of just trying to eat maintenance calories. Its a trend, and a stupid one. We instinctively know what and how much to eat. Most people just forgot how to listen to their own biology.
Love this advice, thanks 🙏🏼 53 female just started weight training after being a runner for 40 years. This is just what I needed! The food looks amazing!
I’m a runner too. Did you stop running for a reason? Or just wanted a change?
How did it go
Excellent! No drama, No confusing jargons, everything explained in pure simplicity! I understood all diet secrets in 2 minutes! Thanks 🙏
Finally, someone who dishes-out tips without involving any BS. You keep it short and focused, and you don't exaggerate. It's only a matter of time before your channel blows-up!
Thank you!
This channel is a gold mine. Been sharing this channel with everyone I know!
Thank you, Jonathan! That means a lot, brother! Much appreciated.
Your videos are so concise. It's insanely appreciated man. very quick and to the point.
My pleasure! Thank you for the feedback ad the kind words! I appreciate that!
One of the best videos on nutrition I have seen and is amazingly explained in under 4 minutes. Great channel man!
Thomas, that means a lot. Thank you!
@@Kboges It's crazy to me that you take the time to reply to comments on a year old video.
As an aside, thank you for making these videos, K.
Intermittent Fasting (reduced meal frequency) has so many side benefits that it really has to be part of any weight loss plan. I normally stick to 16/8 but throw in some longer fasts now and again. It has helped me drop 100 pound and still build / maintain muscle over the last 3 years. Quality food is also key as well - so 100% agree with everything in the video :)
Well done Dave keep smashing it 💪
Kinobody
Funny enough I grew up doing intermitted fasting 18/6 because I didn't eat breakfast or lunch at school growing up. Not even in elementary school. So I always ate between 4pm and 10pm. Lol.
Principle 1: 1:30
Principle 2: 2:09
Principle 3: 2:41
Thanks for these words of wisdom!
All that you teach fits very well into my minimalist mindset. I'm convinced that simpler trumps optimal, that consistency trumps complexity, and that it's better to focus on what gets you the most bang for your buck and not overthinking anything when going towards your goals.
I'm 52 and I've been doing nothing but chin-ups and dips for three years. I started out while being very overweight, with an assisted pullup machine in a gym, and as soon as I could I started working out at home. A cheap doorframe bar and a granny walker for my dips. The transformation has been phenomenal. Now you inspired me to throw in some squats.
I didn't know much, I just followed my instincts, but everything I did so far was pretty much what you do here. You confirmed to me that this is the way. Thank you!
No bs, no drama, no screaming….just great, solid info. You’re doing a great job! Keep it up!
Screaming? lmao
short, professional and to the point. this video far surpasses the other physical education videos I've seen so far. well done I hope to see more from you in the future!
Thank you! That means a lot. Very much appreciated.
I have never watched any of your videos before, and from this video I decided to subscribe. The reason being you explained everything clearly and wasted no time. Awesome stuff.
Thank you, Haathim!🙏
Me too
My daily routine is:
Breakfast 07.00
Fruit 10.00
Lunch 11.30
(Workout 12.15)
Fruit 15.00 /protein shake
Dinner 17.30
Supper (oathmeal with extra protein like nuts or cottage cheese) 20.00
I work as a chef on a ship and work 3 week on, 3 weeks off. I can follow this routine both on work and at Home and train when the lady and kids Are working/school. I'm almost never hungry, and i find this routine to work best for my lifestyle. I'm realy into making (as you say) "whole" foods, and strongly recomend people to do the same. You feel better, and it's a great way to invest in yourself and your familys health.
I don't think your tip is bad at all, but i think people should find a routine that fits into their own lifestyle. I dond't think most people will have the self controll of just eating 1 or 2 times a day in the long run. Dond't forget eating is a great way to be social, put the mobile phones away and have quality time with the family.
Great chanel, i subbed yesterday and have allready learned a couple of things and training tips i Will Try out:)
He just said reduce frequency?
Nice, you gave me a good idea for a meal plan of my own. All the best!
People need to understand the 2nd half of your comment ...its very important!!!!
I don’t think we’re meant to eat all the time, though. Fasting has wonderful health benefits including healing lots of health issues.
Love the food pictures. Your next videos need to be on preparing those meals, they look really great! Very few people like to count calories, carbs, proteins etc. Just work out every day and eat healthy foods!
Great feedback! I appreciate that. Yeah a cooking segment could actually be really fun.
@@Kboges yeah it’s needful!
@@Kboges yes
@@Kboges please do!
These tips are just what I need right now. For couple of months I have been following some meal plans from Next Level Diet and I lost so much fat, feel stronger and got muscle, but I always appreciate any piece of advice.
This is some solid info for getting and staying lean. Semi-fasting, allowing a smaller window to eat. This is great for optimizing the bodies energy too once you're already in good condition.
Exactly!
@@Kboges When do you usually eat and then last meal? So are you intermenting fasting? Ive played with it and have ate between 11am - 7pm then fasted - which has been helpful. Great stuff. Just subscribed and looking over other videos and will check out website. Thank you in advance for advice.
@@andrewmeek6741 Hey Andrew, these days, I keep a pretty tight eating window. Lunch around 2, depending on the day, and dinner usually at 4-5... just a habit I've kept since my daughter was born 18 months ago. For men it works really well. IF is not the only way to go, jut a tool, but it's a tool that for me makes it all pretty easy.
Kinobody
Everything said here is spot on.
I've been doing what he said fort the past two months and the results are impressive.
Protein eliminates cravings and hunger.
We only have so much discipline and will throughout the day. Eating a bunch of protein (0.6-1g per lbs of bodyweight) will fill you up to the point where eating once or twice a day becomes a thing naturally
10% this! Thanks for sharing, Phil! Keep at it!🙏💪
@K Boges, 10%
Allright!
@@TheWisdom3 xD
Lol are you even a qualifued nutritionist LOL this dude just showed you gow to put yourself at risk fir diabtetes and you think his right 😂😂😂😂😂
@@MrMakingwavesmedia L take
One of the best channel about fitness . No blah blah blah. Just real knowledge. Thank you sir.
Thanks, Love Lyrics!
Man your channel is in the top tier for health and fitness. Right to the point and no gimmicks. Appreciate the content 💪🔥
The pics of those food dishes were great... and looked very delicious!!
Thanks! I'm going to be posting more in the future. Maybe like a week of eating.
First person who earnt a bell button from me ( awesome,informative and short)
I appreciate that very much, brother. Thank you for the honor🙏💪
Excellent treatment of a very difficult subject. I like that your nutrition principles are as minimalist and real as your training. Effective, uncomplicated, and straight to the point. For most people, fitness people in particular, eating is an all-day affair. It's exhausting to have to think about it and worry about it all day. This approach only forces you to think about it once or twice and you only need to follow a couple of main principles. I'm presently trying to work towards an OMAD cycle to lose 15 lb. Will keep you posted. Great job.
Hi Stephen. May is suggest trying just eating a high protein yogurt and 2-3 pieces of fruit for breakfast and lunch and then a large meal for dinner. That's what I do. It's not quite omad but it allows me to eat big in the evening whilst not feeling hungry throughout the day.
@@simonwilliams5135 Thanks Simon. At this point anything at all for breakfast would be a step in the wrong direction for me, as I'm presently breaking my fast not before 4:00 or 5:00 in the afternoon. The best plan for me is two meals, one early afternoon and one evening. As soon as I drop the weight I want to drop using OMAD, I intend to get back to that. OMAD is a temporary tool.
Thanks Steve! Looking forward to hearing about the success.
What I really like about this video is all the pictures of the meals to get a good idea of what to eat
Thanks, Del.
Kyle your information is invaluable. Thank you. You cut through all the noise, and will adopt to the principles you lay out. I think training in a sustainable way daily make a lot of sense and I’d practical for the body and health. Keep up the great work!
This style of eating has been a revelation to me. For those of us who love to sit down and savour a big meal and feel satiated, and still stay lean, this is the recipe (excuse the pun). Great simple summation Kyle.
Thanks, John! That's exactly the style of eating I like. I've never been one to enjoy cutting off a meal short, and I think most of us are wired to eat to fullness.
Thanks for the feedback brother!
So fake
As a holistic nutritionist and athletic trainer for 30 years I've seen clients thrive on such vastly different diets and approaches. It really is so individual. It's good to know what you're doing, but of course that won't be everyone's sweet spot. Some of my clients thrive on 2 meals and no food after 6pm or so, some thrive on smaller meals throughout the day, 5 or 6 of them and something an hour before bed. Nothing beats real food though, for sure, and these variances are what makes it is fascinating to be in this profession.
I love how concise and helpful your videos are. I've told all my clients about them as well.
100% spot on, Kat! There are so many tools available that can help us organize our nutrition. Not every tool is for everyone. It depends on so many different things. My goal with this video was simply to offer what has worked for me, and to present these tools to those who may not have been exposed to them. Self experimentation is ultimately the key!
Thank you for such a thoughtful and nuanced comment!
Your videos have been an inspiration for me. Often while I'm exercising I'm visualizing you doing the same exercises and I'm using an intentional, methodical pace the way you do. Thanks!
I do fitness a few years now and this man talks facts👍🏽But if you want to achieve your goal as fast as possible it’s better to weigh your food. Good video mate
Thanks brother! Yeah very true. If you are trying to maximize results, it's hard to beat the precision that weighing your food offers. This is like a good tradeoff.
Just love your vids man , due to your training principles with calisthenics, training literally can fit into my schedule anytime any day especially with balancing university and life on a whole. All the best man please keep posting more !! 💙🙏🏽
Thanks so much! This means a lot. I'm happy the content is useful and has made a difference for you. Keep me posted on how it goes!
This is the only video you will ever need. It is so definitive in its creation that the video itself is clean cut and precise. We should all strive to learn from this philosophy.
Thank you for this video man, first REAL tip I see on RUclips about Nutrition that doesnt hold some unrealistic min maxing bodybuilder strategies in your face. The 1-2 meals without too tight restrictions has worked very well for me in the past and it´s really easy to stick to and not feel burned out because you try to stick to some super strict "Mr. Universe" meal plan.
I totally agree! Thank you. I've also found this to be the most sustainable way to keep good body composition.
@@Kboges Your whole channel is pure gold for motivated working class people btw. I have a 40 hour job and my strategy is to go 1 hour, 4 times a week to the gym to stay in shape. It worked for me the last 2 years but your last video about single rep workouts really made me think! Earned yourself a follower mate!
This is the Video I needed, I've fallowed this exact eating routine for almost a year with great success both on my physique, and mental state . Within the last few months i've tried increasing meal frequency and calorie intake, worst mistake ever. I thought I could make it work. I'm sticking with what works for me, the propaganda out in the Health and Fitness industry is hard to ignore. or maybe different stroke for different folks. Great Channel. keep up the good work
Same after doing the 1-2 meals, I tried getting more in and I just felt like shit no matter how hard I tried. I feel more tired during the day when I try to eat, so I keep it simple with some food and snacks. That's it.
Kinobody
Channel is exactly what I needed straight to the point on how can I help myself. thank you so much. I love that he discusses was actually good in terms of being healthy and reaping the benefits of being muscular and lean
This advice is gold, exactly what i've been doing and it works !
Thanks, DMINATOR!
All his videos are heaven sent in my opinion. It all started when he showed us the amazing mabu stance. What a great exercise you’ve introduced me to❤
Weight, I truly appreciate this. Thank you, my friend!🙏
I just discovered your channel an hour or so ago just right before my workout for the day and it's safe to say I'm binge watching a lot of videos by you now, thank you for the amazing content!
A subscriber after a less than 4 mins long video? That's me! Great video! Loved the way is presented, straight into the info, clean delivery, sound advice. What else to ask for?
Have a great day, sir!
Thank you so much for that! I'm happy you enjoyed!
I appreciate the support🙏
Kudos to this channel, good information without sizzle. The images of your meals are useful by example and spot on with everything you're saying about satiety, healthful variety and long-term body composition stability. Thank you very much for these postings and information.
Thank you, Tony! I'm happy you enjoyed.
I recently found this channel and very much like the primal sense that I am picking up from it. The training seems longevity based as opposed to a large portion of information available; which is very valuable and appealing to those of us that never plan on stopping training.
Thank you Christopher! I'm happy to hear you enjoyed this. I'll be making some more content in the future about these topics!
Lets us take a moment to appreciate the fact that k Borges takes to reply to every comment
I do indeed! I'l continue for as long as I can.
One thing I'd like to add to this is when it comes to eating "Follow your circadian rhytm". If you do Intermitent Fasting reverse it: Don't eat late at night, but earlier in the day instead. Also try not to eat past the sunset.
But if you can't(since it's winter right now and we have shorter days) eat at the latest at least 4 hours before bedtime.
Ooo! This is a great topic! Excellent comment DG!
I wake up at 4 am for work most days but i actually feel much better eating at like 1pm and a BIG dinner at 7 when I get home from work. If i eat breakfast I start to get light headed and nauseous late at night when I get home and try to relax
This 'Dude' is doing a lot of good work here! .informing&Educating people!
Thanks, Jerry! I appreciate that!
One week of working out like kyle made me feel better than ever 👌
Way to go, Noah! Keep at it and don't hesitate to reach out if you ever have any questions.
This is the sorta anti Jeff nippard Bs I wanted , great vid man :) straight to the point.
Thanks, Bjorn! I happy you enjoyed!
Bro gets to the point, doesn't even ask for "a like and subscribe" and yet, ppl still liked and subscribed. He doesn't waste our time, just gives us what we need and is out. Outstanding.
Thank you!
Love this video. Devouring your content. Keep going brother 💪🏻
Thanks so much brother! I appreciate you reaching out!
Honestly great tips, people would be surprised as to how much just skipping breakfast and reducing their meal frequency to 2 a day can lean them out. At the end of the day it all comes down to common sense, if it looks or seems healthy to eat, eat more of it, listen to your body, and try to take in more good carbs as opposed to fat if your looking to build muscle.
Agreed. Great advice!
@@Kboges what is your advice on carbohydrates for building muscle and fat loss?
@@firebug1892 Oats, sweet potatoes, rice. Complex carbs and listen to your body. What makes you feel the best for energy and digestion. There is no 1 right answer.
@@firebug1892 All the meal pics in the video had fruits & low-carb veggies, I don’t think I saw any starches.
Hi, I also want to gain more muscle but I’m struggling. Not sure what to do. I train 3/4 times a week and eat plenty of quality food: green veg, fruits, oats, rice, potatoes, brown bread, tofu, eggs, fish, nuts and seeds so lots of carbs, protein and some fats but mainly plant based. They say, eat lots of calories and carbs to build muscles but when I did a blood test, my triglycerides and good HDL levels were terrible. I got scared so decided to change my diet and introduced animal fats, intermittent fasting, low carbs (just green veg and some fruits) more like a keto diet but I’m worried that this is going to make me to loose weight even more as all I can read is that people follow this type of diet to loose weight. I’m confused..sigh..thanks
This is the best fitness advice. Its not the stuff where influencers will just make stuff up so that you buy their fitness program. This is actual good advice.
Thanks, Shlong. I appreciate that!🙏
Good information. I adhere to a diet similar to yours. I’ve never counted calories basically eat fairly clean. I switched up my fitness routine about a year ago focusing mostly of body weight exercises, focusing on the gym rings. At 65 I’m more ripped than I was at 25.
What makes you unique from all other fitness gurus is that you come straight to the point, no crap in between, no drama, none. Big fan from India sir.
Well-made video. The man is talking straight to the point, and these pictures are awesome 👌
Thanks, Julius!
Dude, you've got a sick channel going on, very valuable. Take it from someone who has been in the game for quite a few years.
I've noticed that after losing 10kg of fat on a macro-based plan I tend to plateau. I suppose it's the meal frequency, the emotional and social addiciton to food (having coffee and then supper with my family after work, etc.) that keep's me eating too much to be shredded.
2 meals a day would probably be of great help. I'll see how it goes though, as it can be really difficult to break these type of habits when they are so much ingrained in your day-to-day family life and I won't be surprised if I just stay where I'm at, honestly. Maybe reducing portions (while having more than 2mad) would be a better option in my case after all.
Anyway, props!
Thanks! Keep me posted on how it goes!
excellent information sir, I have been incorporating the said way of calorie intake, trying to maximize protein whereby keeping a balance of fats and carbs. you have detailed everything that was important. thank you !!
I love your content man! I never make a comment but I need to put this appreciation into words
Martin, thank you, brother! That means a lot. I love hearing from viewers, especially kind ones. Thank you dude!🙏
I greatly appreciate the support!
@@Kboges Thanks to you bro, and keep the good work!!!
New to your channel.
I gained 35kg (70 to 105) in one year and a half. I don't really know how to get back in shaped as my mental health is really not that great (not that bad either).
But watching your videos motivate me. Not only that, you're providing great informations and lessons.
I'll be back few months later commenting about how my journey goes.
Suscriber from France, big up
Tino! Thanks for this comment. #1 always your mental health. I'm so stoked this motivated you. Definitely talk to a medical professional to get some tips on how you can improve your overall mental health because once you harness this, it's a super power. KEEP AT IT! Join the community and you will find a group of like minded people who are interested in supporting each other. Feel free to reach out any time you have questions.
Keep me posted on your journey!
I’ve been doing this exact thing and it has worked tremendously! Very good video.
Yoo never thought i needed this video, so thanks! Your channel is a gem. Also, I had a question regarding your style of training: How do I implement progressive overload in a routine like this where I am aiming for a total rep goal for each day?
Hey It's my pleasure! This is such a fascinating topic. I think progressive overload is something that happens from good training. So if you train properly, you will be capable of doing more, with better form, over time. It's not about forcing progress by making yourself do more. I want to make a whole video on this concept and how it related to progression over time. Basically, pick a few variations, train them within a few reps from failure, work on improving form and mind muscle connection, when you go stale physically and psychologically, change variations and repeat the process. With all the variations available, and the constant goal to perform the exercises cleaner and cleaner, plus the variable of volume manipulation, you can do this nearly forever without exhausting potential improvement.
@@Kboges Thanks for taking the time to give a detailed reply! Would love a video on this topic!
@@alihk2290 It's my pleasure!
Another one finally kyle!!! thank you
My pleasure, Marcelo!
This is the best video on nutrition for muscle growth that I've ever seen
Just subbed... Awesome channel! Hopefully it stays like that..clean, lots of helpful information. Keep it my man. Hope you reach 100k soon
Thanks so much! That means a lot. More content coming and I'll keep doing my best to keep the info concise and actionable. 🙏
Lové watching your vids man always click the vid and see your insane back when i go to read the comments, really motivates me to keep pushing
Thank you! So happy it resonated with you. Thank you for the support!
short and sweet and to the point. I like it!
Thank you, Kenzie!
The photos of the food help a ton. Certain people are "visual" learners and need to really absorb the process through a direct illustration like that.
I see you also are emphasizing just how controlled you are with carbs. A lot of people vastly overeat carbs even when they are consciously restricting them. Very informative! Thank you
Great thoughts all around. One suggestion that might help some people. Counting calories can be quite beneficial to make sure that you are not only overeating but that you are also getting the calories you need for the goals you have set with regard to your physique. Personally, I like to count calories as it allows me to use my calories like a budget and I can save them for different times in a day or different meals and kind of get excited and feel like I have something to look forward to if I come up for example, saved 400 calories and want to have a Greek yogurt Sunday or something late night. Anyway, I don't use an app or anything serious but I've become very good at eyeballing and I cook 98% of my own meals so I know exactly what's in them since I tend to eat the same things over and over. Anyway, good luck everybody and let's get it!
Estimating calories is a really good suggestion. Some people think counting calories has to be an all-or-nothing commitment, but you don’t necessarily need to have notebooks and spreadsheets just to eat better and work toward your goals.
For an older man trying to improve my physical condition and get in better shape, this information is so helpful and presented in such an easy way to understand. Thank you.
Glad it helped! Best of luck on your journey!
Kyle, absolutely fantastic content. Thank you!! A question about the two big meals per day. I always train first thing in the morning, typically before 8:00. I find that it can be difficult to time the two meals as lunch midday and dinner in the evening as my training often leaves me feeling pretty hungry. Any thoughts on meal timing for early morning trainees? Thank you!
Hey Ted, you can always have one meal after your training, or even a small snack post workout. Don't be too dogmatic about any approach, just experiment and find something that allows you to stay consistent and move you towards your goals.
I appreciate this video and can testify to the truth of its points: I was always overweight growing up because I ate way too much processed food and carbs (even good kinds like whole wheat) and not enough protein. Case in point: In one setting, I can eat an entire pizza (2500-4000 cal), but can barely finish 7-8 eggs (
great job! we applaud you sir. I would watch the tofu intake as soy has isoflavones, a type of plant estrogen (phytoestrogen) in any amount will act as estrogen in your body. You dont need any more estrogen than what your body makes and adding any will mess you up, extreme cases with seriously large amount of soy consumption have led to gynecomastia, breast tissue development in men. Of course youre not eating that amount, but even in small amounts its affecting your bodies hormones in a bad way, given men already have a decline of testosterone. Adding estrogen to your diet is just working backwards. Healthy travels my friend, also red meat is fantastic for you, you even saw it as a meal in this video from a professional. cheers
Hey way to go! That is super awesome! Did you you cut out processed foods at the same time or did you do little by little over time?
Finally someone who keeps it simple. I don’t wanna weight food or calculate shit prior to eating either
Same. I enjoy eating too much.
Clear, simple principles which definitely work well, and I appreciate the short videos which are not dogmatic.
I also don't particularly enjoy stopping food consumption before I'm full at any given meal, so reducing meal frequency is a simple way to have more satisfying meals. Essentially, it's almost always easier to not eat (for reasonably long periods during the day, e.g. 16-24 hours), and then eat 1-2 big meals during the window, than to have several smaller meals, none of which are particularly satisfying. Eating "small" meals is often a recipe for overeating, since you either underestimate the calories you are taking in (e.g. you "finish" your meal but find yourself adding a bit more right away or in the next hours since you feel unsatisfied), or all of your meals feel slightly unsatisfying which quickly builds up diet fatigue.
About muscle size and metabolism, of course it is true that more muscles burn more energy, and this will be doubly true if you maintain high activity levels. However, I ran across some very interesting stats which are that one kilogram of muscle, at rest, will consume about 13 calories per day, which can be compared to the liver (200 calories/kg/day), brain (240), heart (400), and kidneys (400). Of course, one can't really increase the size of these organs in any healthy way, but it goes to show that nutrition is extremely important and that you can lose weight just by eating properly and letting these organs naturally burn energy. With these stats in mind, I would argue that having good nutrition (with relatively lower activity, just to maintain health/mobility/energy) is more powerful than having relatively bad nutrition and working out a lot, assuming your primary goal is being leaner. Your muscles don't burn as much energy as you think, and even if you add 5kg of muscle (hardly easy to do), that basically means you burn 65 extra calories at rest per day, which is about 1/4 of a candy bar. Clearly, that energy burn can be undone in a few seconds of dietary indulgence.
This doesn't go against what is said here, I just found that information very interesting when I read it.
Spot on, Eric! Excellent addition.
I've been doing intermittent fasting for over four years now. It stabilizes mood, energy and weight, and it feels great to eat until full without feeling restricted.
I'm really enjoying your channel man, and currently considering starting a small calisthenics routine.
If I can only spare 1/2 an hour daily for it... What routine would you suggest to maximize effort/results ratio?
Keep up the good work! Cheers from Uruguay!
Are you doing keto or just intermittent fasting???
@@nathanhyde2079 just IF
100 burpees as fast as you can for sure and you can even add mountain climbers to them to burn a few extra cals..
I found IF to be a great way to limit calories, and still enjoy large meals. In fact, the first 6 months or so of doing intermittent fasting for 5 days a week, you'll lose weight. Eventually your body adapts to it and you wont lose weight fasting anymore, but it also helps you not gain that weight back.
do you do intermittent fasting every day or once or twice a week only and are u doing the 16 and 8 hours?
*GREAT video!* Right to the fucking point. And actually scientifically correct. The food you showed was AMAZING. No modern hype, no bullshit. Well done, sir!
I appreciate this! Thank you for the kind comment!
What’s your favorite dressing for all those salads?
Homemade or store bought dressing?
I keep it super simple. Olive oil and vinegar.
How about rape seed oil, much less saturated fats and it has essential fatty acids?
From the meal photos visible that you have shown in the video, there is little carb as possible and they are from some fruits. What is your opinion about the main carb sources like rice? You don't like eat rice or do you have a spesific diet that restricts the carb intake.
I personally enjoy fruit more than rice. I think of it like I have a daily calorie budget, and for me, 300 calories from banana, apples, apricots, berries and oranges is more filling and enjoyable than 300 calories from rice, but that's just my personal preference.
@@Kboges me too. I've began low carb, no bread, potatoes, rice or pasta. No biscuits, cakes or sweets either! The only carbs I have are fruit. My gym trainer thinks I'll have trouble building muscle on such low carbs! Not true?
@@krayzeepenis well if you get your protein in I am sure you will build muscle. People just say you NEED carbs like rice pasta and whatnot. But that isn't really true.
However, I'd say potatoes are really good! They keep you very filled and are not as calorically dense as rice either.
Thank you for keeping it simple and getting right to the point. There is so much useless filler on RUclips these days. Subscribed.
I'm 48 hours into a 72 hour fast, seeing that lovely food is a trigger , I'm gonna get my diet right like this . Been bingeing on Dr Berg videos, so up for this 👍🏻💪🏻
Wow good for you dude! Keep at it!
Intermittent fasting really works for me
@@jacobjorgenson9285 why what is the benefit lol
@@macklenk5326 how I understand it is that your body burns calories constantly no matter what you’re doing, and it will start burning fat after the last meal you ate has been fully absorbed. So if it takes say 4 hours to process a meal, and you’re eating every 4 hrs, your body will never burn any fat… I do a 16/8 split for fasting… no food after 8pm and none before 12pm the next day… this puts more than half of my fast as time I’m asleep when I can’t eat anyway
Great content as always, thanks Kyle.
I manage a restrictive eating disorder (anorexia nervosa) and unfortunately have found having only 1-2 meals a day and/or a significantly reduced eating window seems to mess with me. I ended up backsliding and dropping weight and strength. Hoping once I get more of a buffer and gain more strength it will be doable. Getting there, but at the moment it seems like my body can't keep my blood sugar levels stable enough. I wake up very hungry and skipping breakfast leaves me weak and unable to focus or have energy for my workout.
I'm interested to follow up on an individual consultation sometime..
Any thoughts or feedback on the above in the meantime welcome :)
With the frequency of workouts being daily I find I'm doing less volume per workout but overall maybe about the same across a whole week. Feel like I'm starting to fatigue though and not quite recovering properly for the next day. As is often the case with me, nutrition may be the limiting factor
you dont have to intermittent fast or reduce total number of meals. everyone's body is different and while it may be good for , many some people dont do well with it. Just do what you can and focus on the most important things which are eating enough high quality food and getting your natural protein in, having a healthy gut, intense training and good sleep+recovery :)
@@fireblade9781 thanks so much for the message here. Really appreciate it :)
Its a bit of a struggle but trying!
Hope you are doing well