@@billybutcher1967 Well my results are not that dramatic as I had more fat but I am feeling a lot better. I found out for myself that I can allow more things in my diet in order to make it maintainable such as corn, beans and dark chocolate. I went from 92.2 kg to 87.9 kg which is quite a bit. Biggest struggle was shoulders and lower abdominals as they are my weakest groups but I am making progress. Currently I can do 8 pulls ups all the way down, 30 push ups in a row and my maximum running length is 6.1 km. I recommend the plan that was shared here and don't be afraid to change it up a little if it will make it easier to keep it! Hope it helps!
crazy results. well done. i think it's worth mentioning that these results are easier when you have short term weight gain (i.e. gone off the rails for a few months) versus someone who has been overweight for a long time.
I want to say thank you I will give this a try and i appreciate your time and effort on writing and speaking very clearly about everything . No BS like everyone else
I have been running every day 5km and came to this video because of it, now I am inspired to follow the diet and also the excercices, thanks a lot for all the info!
Well done Devon. Firstly its great to see you back on RUclips again. Amazing achievement and Stone Cold determination. The last time I had your stats was ……… lemme see ……. NEVER 👎🏻 Very impressive and well done. Your an inspiration to all belly fat 🐷 eaters 🤭 Ek gaan sommer nou nuwe tekkies koop 👟
Hahaha.. Thanks Oom! 😁 The last time I did a IRONMAN race was.. Lemmi seen.. Never! 😂 Ek het nog baie training om te doen voor ek ooit op oom se level kan wees! 💯 Ek kan discount organize op tekkies! 😂
Great results But guys let’s not forget this will only work for someone who has a muscle memory and know their body well enough. For someone who’s new to the gym, sadly, it will take you no less than 5 months
Top content. Yet one point of "critique". Obviously you had expereince with working out and doing exxercises. Your execution of them was so clean that it looked like you're a profi trainer. That means your body which is used to training and has developped "musclemind" will definitely have different response to such routines compared to someone who never worked out. So to those who will follow this routine and don't get similar results - don't get demotivated. You're definitely on the right path. Always be strict with yourself and pay your most attention to your form during exercises.
if you have never been at 10 percent bodyfat, and u are currently on 20%, dont be frustrated, it is estimated that this will take about 5 months usually. If 1kg is 7000kcal and you have a deficit of 250 which is optimal for low muscle loss, it will take 5 months. You cant lose 2kg per week if you have been at 20% ur whole life. Since this would calculate to a caloric deficit of 2000kcals a day.
I counted the calories from your diet, you ate like 1300-1400 calories per day am I correct? And more than 200g protein for sure. Thats reeeally low kcal even for your bodyweight but in 4 week time worked like a charm, good job! Keep in mind guys that amount of calories that worked for Devon can be waaay too low for you.
I'm glad to have come across this - day 1 today - 5k morning run complete, oats and whey eaten, now cooking some food for the day...and just bought all that tuna in one go 🤣 I'm a similar starting weight and body fat % so this is perfect... just wondered - what is your height and how active were you daily when not exercising? Thanks!
Either this man has abnormal genetics, or the other RUclipsrs have, too. Good going dude! The effects I saw after three months on a cut were for your midway check-in. Many thanks, my brother! sincerely thank you!!
Nice man! Your midway check-in was the results I got after 3 months being on a cut lol What shorts are those? Been looking for some nice ones for some time.
Thanks so much! 🙏🏼 Give this diet a go.. You'll get the result you want in no time! 😅 It's a lot of hard work and dedication though. I got the shorts from a local retail store called "Factorie". Very comfy and the cut is perfect. 💯 cottonon.com/ZA/factorie/
Well done. I have no idea how you managed to do this. I do about 15k steps per day. I normally add cycling, jump rope to this. I also do Weight training 3/4 per week.I am 178cm and currently 82kg. I am on about 700kcal deficit. I lost 5mm in my waste and 0.5kg weight in the first week
@Devon Meiring , so during weeks 3-4 you mixed days with more carbohydrates with days with almost no carbohydrates? day 1/day 2? Whether it was a training day or a rest day from strength training?
@@snawso6423 500 calories deficit equals 0.5kg fat loss per week. In 1 month that would only be 2 kg. This is considered a normal cutting deficit and is a healthy rate to lose fat. This dude dropped more than 7kg in 1 month. Let's say that 2 of those kg's were water weight, which means he dropped 5kg of fat. He had roughly 1000 calorie deficit which is doable, but only for a short amount of time. I am currently also eating at 1000 calorie deficit and it takes a heavy toll on you both physically and mentally. Not all people will be able to do this. You will have to fight constant and extreme hunger, fatigue, sleep problems, no sex drive etc etc etc. If you are going for such a big deficit you need to make sure that you eat PLENTY of protein and workout hard, even though you feel tired. Because if you don't your body will start to take energy not only from your fat stores, but also from your muscles. Aim for at least 2g of protein per kg of bodyweight, so if you weigh 70kg it means you should eat at least 140g of protein everyday. For reference there is 31g of protein in 100g chicken breast. I recommend buying Whey protein powder as it helps you reach your daily protein target when you're limited to the amounts of calories you can eat. The majority of people in the fitness industry will tell you to not go for more than 0.5kg fat loss per week (500 calorie deficit). So if you have the time, it's better for you to go for that. But if you really want to shred of fat in a very short time, you can go for 1000 deficit but it comes at a prize.
Just wondering what is your calorie deficit? I’ve been in a 1000 calorie deficit for a week and I lost 1/2kg fat/muscle combined my maintenance, is 3000 calories which is what I am eating daily and I burn 1000 calories with cycling and weight training current weight 69kg bf% 19% thanks in advance.
Hey, I want to try this in the next week but my issue is my schedule with work. I wrote up the schedule of the meal times to accommodate this. Could I still follow the this routine with me doing my lifting at 8 in the morning and second workout (running/situps) at 1:30 in the afternoon?
Thank you so much bro! Much appreciated! 💯🙏🏼 Muscle memory definitely played a roll yes. Also, I already had some muscle to work with underneath the fat. I'm glad you found it motivating. 💪🏼
Top transformation there, but i just have a quick question… In the plan it says 1tbsp of acetyl l carnitine, but on the packet the recommended amount is way less at 800mg?…
Thank you.🤜🏼🤛🏼 Okay so you get it in liquid form and powder form. You probably got the powder which you need to mix with water right? For that you can go with the recommended amount stated on the container.
@@jarilasschuijt1481 Its called muscle memory. If you work out before and then stopped and gained fats after months or years of not training. You gain the same muscle back faster on the restart, almost half the time or less.
No it’s called a low calorie diet with high protein and some carbs for energy. He weight 190 and probably tall as well. His bmr is higher than mine as I’m at 180 and I’m like 5’9. On top of that he runs everyday burning more calories which are off of his body only as his body has too. And weigh training prevents muscle deterioration which in turn always allows for maximum fat loss and stabilizes muscle loss. Genetics don’t play a big roll at all. He consumes 500-800 calories on average and if his bmr is 1800-2000 calories plus losing upwards 500 or more calories on running and even more on weight training. He requires 2500-3000 calories daily too maintain but only consumes 500-800 daily on average. It’s called hard work and determination. Congratulations too his weight loss excellent performance👏🏻 also tip too the guy as well. Consuming stuff high in saturated fats and bad cholesterol isn’t good for the health or heart in the long turn
This is dope, so much info for free truly appreciate it! If you dont mind me asking because you definitely have more knowledge than I do when it comes to training, why are there so many sets on some excersises? And also the amount of food stated is it weighed raw or cooked? Gonna give this a shot and follow it 100% and see where I get🙌🏼
it depends really because the main point is to get to failure and 4 exercises are both a little amount and an efficient way to weigh train so instead of making it 8 or 6 exercises with let's say 3x8 or 3x10 or even 3x12 he increases the the sets to reach failure - idk about the food but if i had to predict i'd say it's weighed raw
Thanks bro! 🤝🏼 I use the Huawei body fat scale 3 with the Huawei GT sport 2 watch. They work well together. 💯 It's ofcourse not 100% accurate but it gives you a very good idea of where you standing.
@@HansGross1 weigh before cooking if your working out your macro’s, as water will add some weight to the rice so your macro count wont be exact and you may not achieve your target in carbs/kcals
100g of uncooked rice is 360kcals. Boiled, it turns into about 320grams, as it absorbs water. Calories aren't going anywhere - that's why there's about 120kcal/100g of cooked rice.
I have never see anyone share such an informative description of what they did to get in shape. Thank you a ton! Today is day one for me!
How did it go?
@@billybutcher1967 Well my results are not that dramatic as I had more fat but I am feeling a lot better. I found out for myself that I can allow more things in my diet in order to make it maintainable such as corn, beans and dark chocolate. I went from 92.2 kg to 87.9 kg which is quite a bit. Biggest struggle was shoulders and lower abdominals as they are my weakest groups but I am making progress. Currently I can do 8 pulls ups all the way down, 30 push ups in a row and my maximum running length is 6.1 km. I recommend the plan that was shared here and don't be afraid to change it up a little if it will make it easier to keep it! Hope it helps!
You're so welcome! Glad it was helpful!
@@ViktorTy thats fair progress bro noticed that was a month ago have you been sticking to it since🤙
This is great bro, barely finished week 2 and I already see and feel the changes.
I'm glad to hear that bro.. keep it up!💪
Truly inspiring I didn't know you could change your body like that in just a month. Great work.
Thank you so much!
This is basically achievable unlike any other body transformation which is somewhat unreal. Thanks for sharing,
You're welcome! Glad you liked it!🙏
@@devonmeiringwhat app did you use to track your fat percentage, weight etc
Thanks for sharing this valuable information. Most people want to charge for information like this. I will start my 30 day transformation today.
crazy results. well done. i think it's worth mentioning that these results are easier when you have short term weight gain (i.e. gone off the rails for a few months) versus someone who has been overweight for a long time.
This was so informative and thank you very much for taking the time to list all your activities. All the best to you have a blessed day!
I know right, and so specific.. screw the other YTbers. This guy is legit
I’m Inspired! Great example of discipline and dedication
Thanks bro! Much appreciated! 🤝🏼💯
I want to say thank you I will give this a try and i appreciate your time and effort on writing and speaking very clearly about everything . No BS like everyone else
You're welcome!👍🏼💯
I have been running every day 5km and came to this video because of it, now I am inspired to follow the diet and also the excercices, thanks a lot for all the info!
I don't recall ever seeing somebody go down 6% bodyfat in 2 weeks and over 10 % with one month. I am so inspired now.
gained 1.2kg of muscle mass with a an insanely high cal deficit. Prob would explode with a slight cal plus..
Well done Devon. Firstly its great to see you back on RUclips again. Amazing achievement and Stone Cold determination. The last time I had your stats was ……… lemme see ……. NEVER 👎🏻 Very impressive and well done. Your an inspiration to all belly fat 🐷 eaters 🤭 Ek gaan sommer nou nuwe tekkies koop 👟
Hahaha.. Thanks Oom! 😁 The last time I did a IRONMAN race was.. Lemmi seen.. Never! 😂 Ek het nog baie training om te doen voor ek ooit op oom se level kan wees! 💯
Ek kan discount organize op tekkies! 😂
Good job man I look around the same before the transformation definitely gonna do you meal plan and workout
Thanks sir ! Following your plan for nex 28 days !
Great results
But guys let’s not forget this will only work for someone who has a muscle memory and know their body well enough.
For someone who’s new to the gym, sadly, it will take you no less than 5 months
Top content.
Yet one point of "critique". Obviously you had expereince with working out and doing exxercises. Your execution of them was so clean that it looked like you're a profi trainer. That means your body which is used to training and has developped "musclemind" will definitely have different response to such routines compared to someone who never worked out.
So to those who will follow this routine and don't get similar results - don't get demotivated. You're definitely on the right path. Always be strict with yourself and pay your most attention to your form during exercises.
if you have never been at 10 percent bodyfat, and u are currently on 20%, dont be frustrated, it is estimated that this will take about 5 months usually. If 1kg is 7000kcal and you have a deficit of 250 which is optimal for low muscle loss, it will take 5 months. You cant lose 2kg per week if you have been at 20% ur whole life. Since this would calculate to a caloric deficit of 2000kcals a day.
Well done Dev!
Baie dankie.
What a big change . Im gonna try my 30 day too . Thanks for the motivation n meal plan ❤
This is legit the most insane transformation for only a month. idk how you managed to do this that fast
Muscle memory
Thank you. 😁👍🏼
@@T1LL3R dang is that tru? I just started workin out for the first time 1month i dont see much of a change other than strength increase.
@@rolandyu8557 hypertrophy doesn’t start until 1 month so you won’t gain much muscle within the first month
Hey man, welldone on your transformation and hard work.
What was the app you used to determine your body stats?
Good work Man lm impressed 💪💪💪
Thank you 🙌
I counted the calories from your diet, you ate like 1300-1400 calories per day am I correct? And more than 200g protein for sure. Thats reeeally low kcal even for your bodyweight but in 4 week time worked like a charm, good job!
Keep in mind guys that amount of calories that worked for Devon can be waaay too low for you.
Nahbro, definitely more calories than that!!
I'm glad to have come across this - day 1 today - 5k morning run complete, oats and whey eaten, now cooking some food for the day...and just bought all that tuna in one go 🤣 I'm a similar starting weight and body fat % so this is perfect... just wondered - what is your height and how active were you daily when not exercising? Thanks!
Either this man has abnormal genetics, or the other RUclipsrs have, too. Good going dude! The effects I saw after three months on a cut were for your midway check-in. Many thanks, my brother! sincerely thank you!!
It’s all about the diet. I’ve been doing something similar and I’m right on pace with almost all of his results
Epic transformation man and thanks for sharing your knowledge. Going to give it a go! how did you get a accurate measurement of your body fat?
Nice man! Your midway check-in was the results I got after 3 months being on a cut lol
What shorts are those? Been looking for some nice ones for some time.
Thanks so much! 🙏🏼 Give this diet a go.. You'll get the result you want in no time! 😅 It's a lot of hard work and dedication though.
I got the shorts from a local retail store called "Factorie". Very comfy and the cut is perfect. 💯 cottonon.com/ZA/factorie/
Great video and write up, thank you. Do you remember what the total daily calorie count was when following this diet?
Well done, great Results ! May i ask what Scale you've used ?
that is an amazing transformation man
Thank you! Much appreciated!🙏
Losing 10 cm in mid section over 2 weeks. Hard to believe you can achieve that with the workouts he is doing
These numbers for the first 14 days looks fishy and unbelievable. I have been training for the last 45 days. Still I will give your diet plan a try.
great work bro
whts the app you are using?
Amazing! Can I ask were you eating at a calorie deficit, surplus or maintenance for this challenge?
Hey man > just wanna say I lost 6kg in 2 weeks >>> I'm preparing for comic con and you helped me so much ❤
I going to start today and i will give you my results as soon as finished 💪💪💪
It's been 1 month.. how's your results?😀💪
@@devonmeiring Rough.
Well done. I have no idea how you managed to do this. I do about 15k steps per day. I normally add cycling, jump rope
to this. I also do
Weight training 3/4 per week.I am 178cm and currently 82kg.
I am on about 700kcal deficit.
I lost 5mm in my waste and 0.5kg weight in the first week
Excellent! Well done! ✔ Exercising is very important but a good diet is key for reaching your goals.
What are you eating?
Thank you very much for the video.
Could you share your diet and training plan for the 31st and so on? That is, to maintain...
Thank you
Hey I would have a question what app did you use for bodyfat and muscle mass and so on ?
Sick video bro!
Thank you so much brother! 🤝🙌🏼
Sir i am vegetarian so what I doing for eggs or chicken please tell me
Wow much respect man !
Thanks bro! 💯🤝🏼
Best video ever!! Thans you. How an I find The link for your diat?
@Devon Meiring ,
so during weeks 3-4 you mixed days with more carbohydrates with days with almost no carbohydrates? day 1/day 2? Whether it was a training day or a rest day from strength training?
did u do any running thru out the day or just the morning?
How much of a defecit was you in? I’m wanting to start this tomorrow however I don’t want to eat too much or too little if that makes sense👍🏼
You have to calculate your maintance calories and then subtract from that number like 200-500 calories.
@@snawso6423 500 calories deficit equals 0.5kg fat loss per week. In 1 month that would only be 2 kg. This is considered a normal cutting deficit and is a healthy rate to lose fat. This dude dropped more than 7kg in 1 month. Let's say that 2 of those kg's were water weight, which means he dropped 5kg of fat. He had roughly 1000 calorie deficit which is doable, but only for a short amount of time. I am currently also eating at 1000 calorie deficit and it takes a heavy toll on you both physically and mentally. Not all people will be able to do this. You will have to fight constant and extreme hunger, fatigue, sleep problems, no sex drive etc etc etc. If you are going for such a big deficit you need to make sure that you eat PLENTY of protein and workout hard, even though you feel tired. Because if you don't your body will start to take energy not only from your fat stores, but also from your muscles. Aim for at least 2g of protein per kg of bodyweight, so if you weigh 70kg it means you should eat at least 140g of protein everyday. For reference there is 31g of protein in 100g chicken breast. I recommend buying Whey protein powder as it helps you reach your daily protein target when you're limited to the amounts of calories you can eat.
The majority of people in the fitness industry will tell you to not go for more than 0.5kg fat loss per week (500 calorie deficit). So if you have the time, it's better for you to go for that. But if you really want to shred of fat in a very short time, you can go for 1000 deficit but it comes at a prize.
in the description you say Leg press 5 x 20, what does that mean? 5set x 20reps or what? i'm beginner.
Yes 5 sets of 20 reps
That is correct, yes.
What is your height
7 foot 11
he is 177 or 178 according to my calculations
Correct.👍🏼 178/179
Great video and good job
Thanks! Glad you enjoyed it!
Just wondering what is your calorie deficit? I’ve been in a 1000 calorie deficit for a week and I lost 1/2kg fat/muscle combined my maintenance, is 3000 calories which is what I am eating daily and I burn 1000 calories with cycling and weight training current weight 69kg bf% 19% thanks in advance.
What a boet🤝
Well done bru❤️
Thanks man this is very informative what are the scales you use for your body mass information
You're welcome!🙏 The body fat scale is Huawei AH100.
what was your calorie intake each day? and did you have to adjust your calorie intake in order to keep losing weight?
it said on his app 1521 cal per day
@@edgylord2092 thanks! didn't novice that
@edgylord2092 the app days his daily tdee not how much he ate
Hey, I want to try this in the next week but my issue is my schedule with work. I wrote up the schedule of the meal times to accommodate this. Could I still follow the this routine with me doing my lifting at 8 in the morning and second workout (running/situps) at 1:30 in the afternoon?
WELL DONE MY GUY BTW WAS SOME OF THIS DUE TO MUSCLE MEMORY? BUT ANYWAYS IT WAS HELLA MOTIVATING :)
Thank you so much bro! Much appreciated! 💯🙏🏼 Muscle memory definitely played a roll yes. Also, I already had some muscle to work with underneath the fat. I'm glad you found it motivating. 💪🏼
11% bosy fat loss in 2’weeks?
Congrats. Seems too good to be true.
What caffeine source would you have in the mornings ?
Impressive! How much did you walk each day?
Top transformation there, but i just have a quick question…
In the plan it says 1tbsp of acetyl l carnitine, but on the packet the recommended amount is way less at 800mg?…
Thank you.🤜🏼🤛🏼
Okay so you get it in liquid form and powder form. You probably got the powder which you need to mix with water right? For that you can go with the recommended amount stated on the container.
Did you take any vitamins or supplements?
Hi! Yes, multivitamin every morning and whey protein twice a day.
If he says “squads 5 x 15” does that mean to do 15 squads 5 times or 15 squads 5 times also does the weight u’re lifting matters in this situation
Nice progress. What is your height?
Question why didn’t you just do the full workout all in the morning session?
I fasted for 11 days straight and lost 5 kilos.
howd u fast?
How did you even lose that much weight while eating apporx 2300 calories a day? Can you please expand more on that?
I have a doubt, do you still do the morning training in rest days?
it's either this man has insane genetics of the other youtubers have bad genetics
nah bro ~> ruclips.net/video/C0SjUfzl04c/видео.html
It’s called test
@@jarilasschuijt1481 That isn't true as a kid I had gyno caused by may asthma medications
@@jarilasschuijt1481 Its called muscle memory. If you work out before and then stopped and gained fats after months or years of not training. You gain the same muscle back faster on the restart, almost half the time or less.
No it’s called a low calorie diet with high protein and some carbs for energy. He weight 190 and probably tall as well. His bmr is higher than mine as I’m at 180 and I’m like 5’9. On top of that he runs everyday burning more calories which are off of his body only as his body has too. And weigh training prevents muscle deterioration which in turn always allows for maximum fat loss and stabilizes muscle loss. Genetics don’t play a big roll at all. He consumes 500-800 calories on average and if his bmr is 1800-2000 calories plus losing upwards 500 or more calories on running and even more on weight training. He requires 2500-3000 calories daily too maintain but only consumes 500-800 daily on average. It’s called hard work and determination. Congratulations too his weight loss excellent performance👏🏻 also tip too the guy as well. Consuming stuff high in saturated fats and bad cholesterol isn’t good for the health or heart in the long turn
Beautiful surroundings. Is this in South Africa?
Really this results in one month !! How many calories do you have eaten in this one month ?
Great video can’t believe you lost 4kg in 2 weeks that seems insane to me
Wow, you should seriously charge for the description details!
This is dope, so much info for free truly appreciate it!
If you dont mind me asking because you definitely have more knowledge than I do when it comes to training, why are there so many sets on some excersises?
And also the amount of food stated is it weighed raw or cooked? Gonna give this a shot and follow it 100% and see where I get🙌🏼
it depends really because the main point is to get to failure and 4 exercises are both a little amount and an efficient way to weigh train so instead of making it 8 or 6 exercises with let's say 3x8 or 3x10 or even 3x12 he increases the the sets to reach failure - idk about the food but if i had to predict i'd say it's weighed raw
Could this work with an intermittent fasting diet?
What app is that?
Good job 👌🏻How much was your caloric deficit?
I didn't work it out really but it must've been around 500 - 700 deficit per pay. 🍔
Well done Bro. What equipment do you use for checking your body fat stats?
Thanks bro! 🤝🏼 I use the Huawei body fat scale 3 with the Huawei GT sport 2 watch. They work well together. 💯 It's ofcourse not 100% accurate but it gives you a very good idea of where you standing.
Can someone share that weight scale that comes with the app please !!
Huawei AH100. ⚖️
What sort of calorie deficit were you in?
Bro how many calories were you eating?
Bro how did you check your body fat? Was that an app or something?
Damn today is 23 may too, is this a sign?
I have a question, do you think you should weigh 100g of rice before or after cooking?
And I wonder the same, did you find the answer?
@@HansGross1 Last time I checked water does not have any calories :)
@@HansGross1 weigh before cooking if your working out your macro’s, as water will add some weight to the rice so your macro count wont be exact and you may not achieve your target in carbs/kcals
100g of uncooked rice is 360kcals. Boiled, it turns into about 320grams, as it absorbs water. Calories aren't going anywhere - that's why there's about 120kcal/100g of cooked rice.
How tall are you?
hello,fruits are not allowed?
what weight scale are you using?
How tall are you
Haw many calorie you eat?
What’s your height?
5’7.5”
Love from india ❤❤
im in program of 1500 calories and this is the second week and i didn’t saw any process
Watch the carb intake.
What’s the app called pls?
Did you have a chest meal?
Nope, not at all.
Holy smokes! 10 cm around the belly in two weeks. Thats good result👏
I did it in 1
Well done! ✔👍🏼
Thank you!😁
What is name up for how much fat i have
not possible to do this in 1 month. U could loose your fat but not growing simoultaneously. it needs almost 3 months to do that
Um what app was he using?? That'll help me out
Hi, I was using the Huawei health app with the Huawei AH100 body fat scale and Huawei GT2 sport watch.
whats the app you got for finding your body fat?
Hi, I was using the Huawei health app with the Huawei AH100 body fat scale and the Huawei GT2 sport watch.
how is this possible in 1month???
Diet, train, hard work and dedication. All-in.
What's the name of the app bro