The water retention thing is 100% true. I was stuck at 185 lbs and 15% bf for about a month straight, took about a week off from all exercise and ate more food than usual and pretty much lost 9 lbs over night. Just wanted to say thanks 🙏
This was BANG ON! Great job Mario! I had been working out HARD, 2-3 hr days, 6 days/week, in a deficit, and making progress (down to 9% bf) but then for some reason I just looked flat. So I took 3 days off from the gym, ate like crazy (all my normal macros plus some things like pie and ice cream) and by the end of it, my weight DROPPED and I looked vascular again. WHOOSH. Nice video as always.
You're talking pure facts at the 13 minute mark. That's where I'm at with the stubborn lower back fat right now, the "squishy", "softer" fat. I'm about 14% everywhere other than the problem areas, hoping for some progress soon.
Are you dieting and the weight just doesn't go down? What's going on there? Waking up every morning to see no progress on the scale can destroy motivation to stick to your diet and training regimen. And in this video I decided to reveal a full step by step guide on how to deal with weight loss plateaus, what are the causes and the solutions backed by science and experience. Enjoy the vid, share it with your friends if they've ever had this problem. And as usual post your questions in the comments below. Talk soon! -Mario
You forgot to mention another solution for a plateau - full diet break! When you're around 10-15% bodyfat and dieting for about 8-12 weeks, it really helps to pause the diet for about 10-14 days. This breaks the plateau, too (in this case) ;-) However, I really like all of your videos! Keep on the good work!
This is exactly the video I needed. I've been driving myself crazy trying to figure out why I am plateauing. Haven't changed my calorie intake or exercise routine but have stopped losing weight.
WOW MAN! One of your best videos yet man! The value you provided here is beyond great! I definitely agree with you about water retention related to stress and holiday. On holiday you look like you've dropped about 5 LBS just from the decrease in stress Thanks for the information bro it was great!
i just noticed yesterday because i did several weighings that there is a huge flactuation on my scale , 2 kg or more in 2 minutes i concluded the battery is empty, i replaced it . and see i did loose weight after all !! also did i gain a noticable degree of muscle mass ( i am a beginner exerciser , ie. i made a brake of 3 years ) i really aprecheciate your motivational videos and your work in this regard !! i am a hobby video filmer and i know how much work it is thanks again Mario regards Günter
Outstanding video factually, energetically with great solutions. Thank you! You're great, keep up the good work. You keep it real, i could relate to it all.
thank you ! very informative ! im am a male, 53 years old and 182 cm tall i work standing in the offcice for 2 hours a day than i walk 6 km a day i take 1800 - 2000 kcal a day but since 3 weeks my weight does not change but because after my accident and recovery i am now able to train in my home gym for 40 min every day i can see changes in the mirror because i think i am gaining some muscle i just have to be more patient and trust the process greetings from Germany
i did some refeeding days and lost a pound over night now i try to lower the calories a bit , say 1600 a day or so and have an one day high and one day low carb cycle like you said we should experiment and see what works and what does not thank you for your motivation and time greetings from Germany Günter
Hi Mario, just started watching your channel recently, and I must say the quality of the content is excellent! I really appreciate the effort you put into your videos. Thanks!
I get down to 193 lbs then bounce back up to 205-210, back down to 193, back up over 200. This has been going on repeatedly for years! I’m down around 193 again now. I guess I’m just going to try to stay disciplined/patient and hopefully be able to break 190 by the end of the month (today is Feb. 3rd), then continue to lose fat beyond that. I can’t tell if 190 lbs is a mental or physical barrier. I’m 5’11” btw.
You deserve so many many many more subscribers been binge watching all your videos like crazy, learned more from your channel then i did over 3 years of youtubing fitness channels
You have such a chill personality and a very simple approach to fitness. Not all this wordy crap just plain ol simple. Thank you Mario coming at you from NY.
Awesome material Mario! You never cease to provide informative material. The bit where you discussed going on vacation or during the holiday and how you may lose weight is so damn accurate!!! I'm emphasizing this for individuals who take nutrition and fitness seriously. From a personal experience, I went on vacation a few weeks ago. I track my macro's and fitness regiments as closely as possible but when I went on vacation I decided to completely relax and not count any of my nutrition intake but I didn't necessarily lose control either. I enjoyed myself in moderation (with food) and I exercised 3 of the 5 days I was on vacation. I came back home 5 pounds lighter! I wasn't necessarily trying to lose weight but it just happened. I think you're spot on in your topics about holding on to water weight and managing stress and how it affects a person's body weight. Keep up the amazing work!
Hi Mario as always thanks for all your nutrition and training advice. Definitely one of the best sources for bodybuilding information on youtube. i had gone from 81 kg to 66kg in 8 months using all your techniques described in your videos in order to get ripped but i have stopped trying to reduce weight further because i was losing mass great but the lower belly and love handles were not going down. i was afraid of losing muscle and strength due to too much weight drop without benefits of the belly fat loss. I am now going back to higher calories to try and get the hormonal balance back in check and hoping i can try again. Do you suggest any other method of losing fat other than losing more weight as i know one cannot spot reduce without overall weight loss but im afraid of going too low on the scale and lose all my gains. thanks in advance.
After losing 30 lbs I have been at a plateau for a month. I weight train 4x a week, do some treadmill also. I eat clean everyday. I am trying to lose the last 15 lbs and gain lean muscle. I just don't know what my calories should be per day. Should I eat maintenance calories if I want to burn fat and gain muscle at the same time? I counted calories and realized I have been eating like 600 calories less than my maint level per day. I think my body may be in starvation mode and won't lose any fat. I really haven't seen that much muscle growth lately also.
Increase the intensity in your workouts and change whatever you’re doing. Only change one thing at a time though so you can actually tell if something works.
Im 6'2 197lbs,I know this is an older video but ive been cutting for about 3 months and am at 2000 cal defecit with refeed once a week and my weight hasnt really been budging from 197 the past 2 weeks. So would you say to shoot straight up to maintenance for 2 weeks? Or gradually increase cals every week until i hit my maintenance?
great channel mario. yea iam currently on a weight loss plateau because of metabolic damage. can u talk about how to reverse metabolic damage thru exercise and diet. thank u. keep up the good work.. peace.
My water retention jumped after a bad saturday night social event with too much super salty food (sodium). Drinking lots of water and a potassium supplement helped greatly. I find potassium supplementation important during cuts since I do my cuts with a very monotone diet to make tracking macros easy. Potassium is also super helpful to keep your heart healthy during 24h or longer fasts.
Been stuck at the same weight for about 2 1/2 months now. Tried drinking a gallon of water a day. Didn't work. Tried increasing my caloric intake and reducing cardio (still was running 3 miles a day) and it didnt' work.
After Death lmaooo are you cutting or bulking because if you are increasing your caloric intake and reducing cardio you are going to gain weight instead of lose
thanks alot mario. i did a refeed. im going to cut carbs add fat and get more active. hope it works. I've been in a plateau for more than a month. i have been dieting for a long time and what you said in the video really makes sense to me
Damnnn it’s 20April2023 been watching your videos for about a week or two lol it’s on auto play and today it’s been pulling up so older videos (a few were 7-8 years ago) you def. Made a lot of gains physically and as a creator…these are good too though the rawness is there, information isn’t coming off as crisp as it is now but not bad at all still. Crazy the progress you made
I've been doing IF and longer water fasts for about 10 days now, and haven't lost a pound! Com'on, I drank just water for 40h and nothing! Nada! It is so frustrating. I know that scales are not reliable, so I use the tape measure, and guess what? Nothing either! Not even an inch. Could this all be water retention? And congrats on your video! Very informative and I shared in a group I participate in.
You need to make 100% sure your caloric intake is really less than your caloric needs. If you're doing that then just keep drinking water and you'll see the results at some point. Try to make it a lifestyle because it could be stressing over it that is making it more difficult.
hey Mario,after a lean bulk this winter, I now go for a bit of cutting. But I feel like I'm not eating enough a day,like I'm super low on calories (1300-1600 instead of 1900 or 2000 like I calculated). is that gonna drop my hormones down and slow my metabolism? and how friquently should I do diet breaks so I don't ruin my cut?
Hey Mario! Really love the topics you handle on here. I am really confused in a lot of aspects abt my life right now ..mostly career and not having the confidence to feel i can handle future problems. Would appreciate any help you could about these
love your videos man...so here is my situation. since january I have been cutting with some refeed days along the way to help break through plateaus. I was at about 18% body fat and now im around 8 %. I have not been lifting weights just some body weight exercises and lots of long hiking to burn calories. I am super lean but dont like my look because of the lack of muscle mass. I know since im a newbie I could make great gains if I start lifting in a mild surplus. but I dont want to gain any fat for the beach season. should I start lifting now and eat at maintanence so I dont lose any more muscle and wait till fall and bulk then cut again in the spring? or should I bulk now and make those big newbie gains and sacrifice a little bit of that fat gain in the process
Hey bro, I can't advise on specifics because I'd need to do a full client assessment to be able to give any kind of info. If you like to be lean you can delay the "bulk" for a while, that's fine.
Hey mario. Very good video i really loved it and digged to it. I have one question. Do diery food such as cottage cheese, milk and greek yogart cause water retantion. And one more thing. Is it true that dosioum (salt) causes salt retantion?
Thanks man! Sodium from salt and from certain dairy sources can cause temporary water retention. It's nothing to be concerned about, water retention isn't a bad thing. This video has the solutions :) Also most people think they retain water while in reality they just have too much body fat lol
Mario, I been doing about 17-1800 calories a day at 5’8 height and now at 149 lbs. I took some other’s advice to do a two day refeed because I have been stuck at 149 for two months. Well, I overdid the refeed and ended up feeling crappy and looking worse for like 4 days. My two day refeed was Friday and Saturday. It is now Thursday and my body seems to look ripped again. Is this normal? Do you like refeed days? I’m not sure it did much to my metabolism, cause it’s hard to tell. Thanks.
Try hitting that low caloric intake for 5 days of the week and hitting about 3000 (honestly 3000-4000) the Saturday and then somewhere in between your regular intake and that on the Sunday (2400 ish as a base, but I do go over 3000 on this day most times too). I do a 2 hour bike session in the Monday though and that along with going back down to 1700-2100 more than makes up for it. I've been doing this recently and it's been giving me hunger pangs throughout the week again and has started my slow rate of weight loss back up. I'm at the stubborn lower back part of the process. I'm 14% everywhere other than the problem areas so I am hitting 1700 too; I'm going as low as you were when you wrote this comment. The reason I experimented with this was because I was not losing weight on strict 1700-1800. Before Christmas I was consistently losing a pound a week in 2100 calories and figured lowering it to 1700 would speed up the process, but turns out the opposite happened. It just feels like you really should be properly eating and fueling your body to get it to shed unwanted fat. It holds onto it for dear life when you go into super low calories and you suffer everywhere else.
I'm currently on my plateau.. Haven't been able to shed any weight for about a month now.. I'm so ready to give up at this time.. I don't know what to do
Mario - I'm 3 months into a summer cut (6'1" / 184 lbs) I've been doing re-feeds (doubling my carbs) about every 6-8 days for the past 6 weeks or so. Cutting macros (2000 calories) 190 protein 220 carb 40 fat If I'm doing a maintenance calorie break like you talk about here...how long should this last? and what kind of macros would you recommend? (Basically should all the additional calories come from carbs- or should I use 40/40/20) I think I'm very close to being plateaued out. Thanks for all the excellent info
It's very individual, I can't really advise on specifics because that would require a full assessment. Typically the diet break is 1-2 weeks, and for macros that's individual.
i loved this vid🎉🎉🎉🎉 im on same weight since a month....super annoying .. now i started an experiment ... i eat 300gramms each time im hungry AND when i see a 300g decrease in my weight (i weight myseld before n after each meal). water i intake normal, moderate salt consumption, lets see if this will break my plateau
Such an informative video, really appreciate this man, noticed myself plateauing over the last 2 days so it was posted just in the nick of time before I started to panic haha
your video descriptions are more indepth than everyone else i see in this industry. i should stop reading it and focus on listening to the video instead. haha
What do you think about alcohol effects on weight loss? Sometimes I noticed rapid weight loss after a night of relatively heavy drinking (but no puking or memory loss).
(from what I know) alcohol dehydrates the body. This because alcohol is a toxic. the body uses the stored water to flush the body of the toxins. This also causes the typical headache hangover. In general when cutting alcohol isn't a good option because it contains a lot of calories, which mostly result in a caloric surplus. although I read some bodybuilders and fitness models use this method to look as ripped as plausible when doing a photo shoot (drinking the night before the shoot).
Hey Mario! I went crazy after this weekend. briefly, I was 76.5kg on December. Been dieting hard. I got stuck at 64kg and it feels like a plateau, but managed to go down to 62.5kg last week surprisingly (using 500cal/day). Since, I have increased my calories day by day a little bit (from 1000 to 2500cal). Last Friday, I was at 64.4kg. That day, I ate a bunch of carbs in the evening and drank one beer and a couple of wine glasses, danced all night afterwards. Saturday, I woke up at 64.7kg. Saturday, I did not eat anything at all but woke up at 65.2kg Sunday!! That drove me crazy. Sunday, I had lunch only with the family, so I drank 3 glasses of wine and ate cheese, meat and 3 pieces of cake. I didn't get the chance to count those calories, but today I woke up at 66.2kg. So in one week I gained more than 3.5kg as you can see although I am dieting hard most of the time and I am going to the gym every single day, plus going to and back from work on a skateboard (30 mins every week day). I think I will add some cardio again. Today I ate about 1500 cal so far and have been drinking alot of water and coke zero. I am hoping this helps. I have been so many times to the toilet to piss of course. Your video has given me some faith in water retention. I hope this is what has created all this impossible weight gains. What do you think?
Why were you eating so little throughout the day? That's crazy low. Insane. My absolute lowest with an hour of tough cardio every weekday was 1300, which I did when I first started. I look back on those times and wonder how I managed. You should not have been eating that little. Metabolism crashes and you will not progress doing that. I tried to go down from losing weight consistently on 2100 calories before Christmas, to lowering it to 1700 after Christmas to speed up the process. The opposite happened. I didn't progress for 3 months and raised it back to 2100. Now I'm back losing weight slowly again.
, first i'd like to thank you ... for the video i wrote on paper some topics you mentioned in this video and i will return to it again if i need it .. -Mario , you give a great advice and i hate i really hate that you don't get many views on your videos ! i i'd like to ask , is the sodium the main reason to make the body retain water?
Mario your workout video's are great and your info is spot on. If I were to make one criticism it would be that these video's where you talk from beginning to end - Although the content is great, it's not easy to digest sections of the video (especially if you need to scan through it to find the bits that apply to you personally) when it's just you talking up close from beginning to end. I don't have a short attention span and I want to listen to what you have to say (and I do) yet I find myself getting easily distracted when watching this type of video. Separate the sections with caption screens perhaps so that it's easier to scrub/navigate the videos? Just a suggestion. Thanks for putting in the effort to spread very useful information! Cheers from the UK.
Very amazing context man. I took a bit of a break a few weeks back and it helped a lot. But I still am in the same area. Did I just do the break wrong and should I just do another one. I think it could also be I work out to much so I am boring way more then I eat. Do you have any recommendations
+Mario Tomic wow really. some days i eat around 18-1900 cals. its cause i work out 6 times a week so my tdee us about 2800-3200. hmmmm maybe should i just lower to 2000 and below?
I can't know these numbers as this would require a full assessment and working with you over a longer period of time to see how your body is responding. Carb cycling can help in some cases.
Awesome, I like they way you break things into steps. Makes it look more experienced and less marketing. Thnx brah :D I had problems with the new maintenance calorie, so i stooped diet for weeks and went back, weight loss was back on track :D Ps: Could you edit you voice volume a little higher, ty :)
I'm 24 Y/O 5"11 and about 142 lbs. I just got done with a six week cut because I was too fatigued too stressed to keep up the cut. I tried taking a 2 week break but the fatigue came back as soon as I cut so I have taken another 4. Since I've been in maintanance my weight has about stayed put and I feel a lot better and can push harder in the gym. My concern is I hear you say 6 week cut 1 week break but I can't imagine being able to make that work. Do some people just react differently? I'm hoping I'm ready for a cut but the most i can imagine I can handle is 4 on 4 off. I think I'm not far from 12-13 % BF as I can see my abs "in the right light" as you say
I'm stuck at the same weight for 3 months...even gained 2 pounds in that plateau ! I tried everything, but nothing worked... I already lost 35 pounds with 1000 calories, but even with 1000 no weight loss 😢 (No loss with 500 oder 1300 calories....) I track everything, even cucumber I'm 5ft and want to be 100 lbs 😥😭😭 I hate it !!!! And my measuremts are the same.
I was just in a plateau, holding steady at 201-202 for five weeks. Then suddenly three days ago, I hopped on the scale and I was 195. Today I'm 191. What happened?
Your body was building muscles for which you were maintaining 201-202 pounds then when muscles were completely built your metabolism increased because muscles burn more calories thus you again started losing weight
Hey i workout 6-7 days i am 17 5’10 as a student so a pretty sedentary day. What should my caloric intake be? I tried 2,400 and i believe it wasn’t working. I’m now at 2000 but i believe that’s too low
He can't answer this question, you didn't mention weight, or what you're workout program consists of. Find a TDEE calculator, and use that as an "estimation". That's as close as you'll get.
#4 is recomping. You may be putting on close to as much muscle as you are losing in fat if you are hitting high protien targets, weight training, getting newbie gains...
Thanks bro! I can't really advise on specifics because that requires a full client assessment. You could probably just reduce calories. Fasting 36h is a bit extreme lol
Mario, thanks. Your video really made me get specific about how many calories I am eating. I will really keep track.. Do you ever do on site training, weekends? etc?
I don't understand, you say when you drop into a deficit for a while your body adapts and that current calorie intake becomes your new maintenance. But then you say when you plateau after a while to go back UP to maintenance? if you have plateaued you are already at maintenance are you not? or do you mean go back up to your previous maintenance?
I've downloaded that app you mentioned in your video, I was curious about what I eat mainly because I'm not loosing weight since almost two weeks now. About the results I should eat around 1900 calories per day the app result for what I eat is 210 calories per day, I usually go out jogging not so long just about 20 min. I can't handle more sadly which is 300 calories burned. I feel lost, don't know why I don't loose weight. I'm not hungry, usually a cup of soup I feel full and I'm not even hungry the day after. Before I forget I eat only once a day, no sugar, no snack just water.
I need your help. I’m a 6ft tall, 281 pound man. I’ve lost 38 pounds in three months. I usually workout six days a week burning around 1000 calories a workout. Taking one rest day a week off. I usually eat around 3000 calories a day, “lots of protein and carbs.” And the scale hasn’t moved in nearly two and half weeks. What the heck is going on here?
The water retention thing is 100% true. I was stuck at 185 lbs and 15% bf for about a month straight, took about a week off from all exercise and ate more food than usual and pretty much lost 9 lbs over night. Just wanted to say thanks 🙏
This was BANG ON! Great job Mario! I had been working out HARD, 2-3 hr days, 6 days/week, in a deficit, and making progress (down to 9% bf) but then for some reason I just looked flat. So I took 3 days off from the gym, ate like crazy (all my normal macros plus some things like pie and ice cream) and by the end of it, my weight DROPPED and I looked vascular again. WHOOSH. Nice video as always.
You're talking pure facts at the 13 minute mark. That's where I'm at with the stubborn lower back fat right now, the "squishy", "softer" fat. I'm about 14% everywhere other than the problem areas, hoping for some progress soon.
Are you dieting and the weight just doesn't go down? What's going on there? Waking up every morning to see no progress on the scale can destroy motivation to stick to your diet and training regimen. And in this video I decided to reveal a full step by step guide on how to deal with weight loss plateaus, what are the causes and the solutions backed by science and experience. Enjoy the vid, share it with your friends if they've ever had this problem. And as usual post your questions in the comments below. Talk soon! -Mario
You forgot to mention another solution for a plateau - full diet break!
When you're around 10-15% bodyfat and dieting for about 8-12 weeks, it really helps to pause the diet for about 10-14 days. This breaks the plateau, too (in this case) ;-)
However, I really like all of your videos! Keep on the good work!
Hey bro, the diet break is definitely in the video :) (And also in the description:)
Really? Uh, I'm afraid I missed it, then (during prepping my meal for tomorrow, haha). Thanks man ;)
absolutely fantastic....normally on bro tube ...all they speak of is lifting more weight...but for a cardio person like me ..THAT IS NOT AN OPTION
This is exactly the video I needed. I've been driving myself crazy trying to figure out why I am plateauing. Haven't changed my calorie intake or exercise routine but have stopped losing weight.
did you end up losing weight
This video is exactly what I needed today.... Also great looking through the comments and seeing you have created a real community.... Thanks Mario!
Thanks man!!
You have superb content in your videos, and you're very present in the comments. Many thanks for your hard work!
Thanks brother!
I agree!
Mario is always pompt with the replies, hope he stays this was as his channel grows!!
WOW MAN! One of your best videos yet man! The value you provided here is beyond great! I definitely agree with you about water retention related to stress and holiday. On holiday you look like you've dropped about 5 LBS just from the decrease in stress Thanks for the information bro it was great!
Thanks man! I guess the 6 hours of preparation and 2 hours of filming pays off :)
Mario Tomic Hahahahaha fuck man that's insane! It definitely did.
i just noticed yesterday because i did several weighings that there is a huge flactuation on my scale , 2 kg or more in 2 minutes
i concluded the battery is empty, i replaced it . and see i did loose weight after all !!
also did i gain a noticable degree of muscle mass
( i am a beginner exerciser , ie. i made a brake of 3 years )
i really aprecheciate your motivational videos and your work in this regard !!
i am a hobby video filmer and i know how much work it is
thanks again Mario
regards Günter
Thank you!
oh man, this brings up good memories of struggles and frustrations during my cut :')
Haha, cheers!
Its been 6 weeks.. Thanks for the video, i would try more calorie deceit and increase my workout.. I will do anything to go to my last 5 kg down..
I love it, Mario is so polite and just drops F-bombs here or there, it's awesome
Outstanding video factually, energetically with great solutions. Thank you! You're great, keep up the good work. You keep it real, i could relate to it all.
Best video, honestly. I'm currently at my Plateau but I hope to get back on track after giving my diet a break for some days.
Thank you!
Same situation here. 5th month of dieting, starting my second diet break with deload at the same time to fully recover and crush it!
thank you ! very informative !
im am a male, 53 years old and 182 cm tall
i work standing in the offcice for 2 hours a day
than i walk 6 km a day
i take 1800 - 2000 kcal a day
but since 3 weeks my weight does not change
but because after my accident and recovery i am now able to train in my home gym for 40 min every day
i can see changes in the mirror because i think i am gaining some muscle
i just have to be more patient
and trust the process
greetings from Germany
Keep up the good work and see if you need changing
i did some refeeding days and lost a pound over night
now i try to lower the calories a bit , say 1600 a day or so
and have an one day high and one day low carb cycle
like you said we should experiment and see what works and what does not
thank you for your motivation and time
greetings from Germany
Günter
Hi Mario, just started watching your channel recently, and I must say the quality of the content is excellent! I really appreciate the effort you put into your videos. Thanks!
Thank you!
Thank you so much for these videos Mario, I'm learning every day from you!
Thanks brother!
Thank you Mario!Keep up the good work!You earned my sub!Greetings from Crete,Greece!
Welcome!
Very informative! Didn't know about this at all even though it seems to be a very well known and spread phenomena. I really learned. Thank you
Thank you!
I get down to 193 lbs then bounce back up to 205-210, back down to 193, back up over 200. This has been going on repeatedly for years! I’m down around 193 again now. I guess I’m just going to try to stay disciplined/patient and hopefully be able to break 190 by the end of the month (today is Feb. 3rd), then continue to lose fat beyond that. I can’t tell if 190 lbs is a mental or physical barrier. I’m 5’11” btw.
You deserve so many many many more subscribers
been binge watching all your videos like crazy,
learned more from your channel then i did over 3 years of youtubing fitness channels
Thank you!
You have such a chill personality and a very simple approach to fitness. Not all this wordy crap just plain ol simple. Thank you Mario coming at you from NY.
Thanks Alexander
Great info! Thank you for sharing. I don't think I'm eating enough.
Awesome material Mario! You never cease to provide informative material. The bit where you discussed going on vacation or during the holiday and how you may lose weight is so damn accurate!!! I'm emphasizing this for individuals who take nutrition and fitness seriously. From a personal experience, I went on vacation a few weeks ago. I track my macro's and fitness regiments as closely as possible but when I went on vacation I decided to completely relax and not count any of my nutrition intake but I didn't necessarily lose control either. I enjoyed myself in moderation (with food) and I exercised 3 of the 5 days I was on vacation. I came back home 5 pounds lighter! I wasn't necessarily trying to lose weight but it just happened. I think you're spot on in your topics about holding on to water weight and managing stress and how it affects a person's body weight. Keep up the amazing work!
Thanks brother, I had the same experience myself and also with my clients. Cheers
This dude is legit. Really legit. All truth. No BS.
Cheers
Hi Mario as always thanks for all your nutrition and training advice. Definitely one of the best sources for bodybuilding information on youtube. i had gone from 81 kg to 66kg in 8 months using all your techniques described in your videos in order to get ripped but i have stopped trying to reduce weight further because i was losing mass great but the lower belly and love handles were not going down. i was afraid of losing muscle and strength due to too much weight drop without benefits of the belly fat loss. I am now going back to higher calories to try and get the hormonal balance back in check and hoping i can try again. Do you suggest any other method of losing fat other than losing more weight as i know one cannot spot reduce without overall weight loss but im afraid of going too low on the scale and lose all my gains. thanks in advance.
Focus on building muscle for a while so you don't have to go super low in weight to get the desired look. Your issue is lack of muscle mass.
After losing 30 lbs I have been at a plateau for a month. I weight train 4x a week, do some treadmill also. I eat clean everyday. I am trying to lose the last 15 lbs and gain lean muscle. I just don't know what my calories should be per day. Should I eat maintenance calories if I want to burn fat and gain muscle at the same time? I counted calories and realized I have been eating like 600 calories less than my maint level per day. I think my body may be in starvation mode and won't lose any fat. I really haven't seen that much muscle growth lately also.
ScribbleVicious just give up and go back to pizza and beer
Try reverse diet dude
Increase the intensity in your workouts and change whatever you’re doing. Only change one thing at a time though so you can actually tell if something works.
I was worried that my diet stopped working then i watched your video. Thank you!
Im 6'2 197lbs,I know this is an older video but ive been cutting for about 3 months and am at 2000 cal defecit with refeed once a week and my weight hasnt really been budging from 197 the past 2 weeks. So would you say to shoot straight up to maintenance for 2 weeks? Or gradually increase cals every week until i hit my maintenance?
Great video Mario, well done, straight to the point with no bs in between. Keep up the good work!!
Thank you!
Exellent information, thank you
I just broke my plateu earlier this week wouldn't budge for 4 weeks then Bam! so happy :)
Great work man! :)
May I ask how you did it. Im really trying to break through mine now
great channel mario. yea iam currently on a weight loss plateau because of metabolic damage. can u talk about how to reverse metabolic damage thru exercise and diet. thank u. keep up the good work.. peace.
My water retention jumped after a bad saturday night social event with too much super salty food (sodium). Drinking lots of water and a potassium supplement helped greatly. I find potassium supplementation important during cuts since I do my cuts with a very monotone diet to make tracking macros easy. Potassium is also super helpful to keep your heart healthy during 24h or longer fasts.
7 years old….still a valuable video!
Been stuck at the same weight for about 2 1/2 months now. Tried drinking a gallon of water a day. Didn't work. Tried increasing my caloric intake and reducing cardio (still was running 3 miles a day) and it didnt' work.
After Death lmaooo are you cutting or bulking because if you are increasing your caloric intake and reducing cardio you are going to gain weight instead of lose
thanks alot mario.
i did a refeed. im going to cut carbs add fat and get more active. hope it works. I've been in a plateau for more than a month.
i have been dieting for a long time and what you said in the video really makes sense to me
Go on a diet break for 3 weeks . Reverse diet
Damnnn it’s 20April2023 been watching your videos for about a week or two lol it’s on auto play and today it’s been pulling up so older videos (a few were 7-8 years ago) you def. Made a lot of gains physically and as a creator…these are good too though the rawness is there, information isn’t coming off as crisp as it is now but not bad at all still. Crazy the progress you made
So helpful Mario. So appreciate you man💯
Thank you!
Another day , another great vid for the start of my day. Keep it up, Mario. Great content as usual
Thanks man, appreciate it!
Thank you so much Mario! It cleared everything!
I've been doing IF and longer water fasts for about 10 days now, and haven't lost a pound! Com'on, I drank just water for 40h and nothing! Nada! It is so frustrating. I know that scales are not reliable, so I use the tape measure, and guess what? Nothing either! Not even an inch. Could this all be water retention?
And congrats on your video! Very informative and I shared in a group I participate in.
You need to make 100% sure your caloric intake is really less than your caloric needs. If you're doing that then just keep drinking water and you'll see the results at some point. Try to make it a lifestyle because it could be stressing over it that is making it more difficult.
Great info. Especially on the 4-6 week period. Really helpful
Thanks man!
Yeah I had no idea! Now I won't freak out 🤣
Man this vid was awesome, thanks for the info! You earned a new sub.
hey Mario,after a lean bulk this winter, I now go for a bit of cutting. But I feel like I'm not eating enough a day,like I'm super low on calories (1300-1600 instead of 1900 or 2000 like I calculated). is that gonna drop my hormones down and slow my metabolism? and how friquently should I do diet breaks so I don't ruin my cut?
Excellent set of informations like everything else on your channel!
Thank you!
very very informative. just the vid I needed! thanks Mario
Cheers
Hey Mario! Really love the topics you handle on here. I am really confused in a lot of aspects abt my life right now ..mostly career and not having the confidence to feel i can handle future problems. Would appreciate any help you could about these
Thanks bro, there's a lot of personal development I'm covering on the channel, just take a look around and I'm sure you'll find thos helpful!
Awesome video!!
love your videos man...so here is my situation. since january I have been cutting with some refeed days along the way to help break through plateaus. I was at about 18% body fat and now im around 8 %. I have not been lifting weights just some body weight exercises and lots of long hiking to burn calories. I am super lean but dont like my look because of the lack of muscle mass. I know since im a newbie I could make great gains if I start lifting in a mild surplus. but I dont want to gain any fat for the beach season. should I start lifting now and eat at maintanence so I dont lose any more muscle and wait till fall and bulk then cut again in the spring? or should I bulk now and make those big newbie gains and sacrifice a little bit of that fat gain in the process
Hey bro, I can't advise on specifics because I'd need to do a full client assessment to be able to give any kind of info. If you like to be lean you can delay the "bulk" for a while, that's fine.
This is 100% what I experienced. Damn.
This is great stuff! Learned so much! Harasho
Cheers!
I just discovered your channel, binge watching already ;)
Haha, cheers!
Hey mario. Very good video i really loved it and digged to it. I have one question. Do diery food such as cottage cheese, milk and greek yogart cause water retantion. And one more thing. Is it true that dosioum (salt) causes salt retantion?
Thanks man! Sodium from salt and from certain dairy sources can cause temporary water retention. It's nothing to be concerned about, water retention isn't a bad thing. This video has the solutions :) Also most people think they retain water while in reality they just have too much body fat lol
thanks for your video!
Mario, I been doing about 17-1800 calories a day at 5’8 height and now at 149 lbs. I took some other’s advice to do a two day refeed because I have been stuck at 149 for two months. Well, I overdid the refeed and ended up feeling crappy and looking worse for like 4 days. My two day refeed was Friday and Saturday. It is now Thursday and my body seems to look ripped again. Is this normal? Do you like refeed days? I’m not sure it did much to my metabolism, cause it’s hard to tell. Thanks.
Try hitting that low caloric intake for 5 days of the week and hitting about 3000 (honestly 3000-4000) the Saturday and then somewhere in between your regular intake and that on the Sunday (2400 ish as a base, but I do go over 3000 on this day most times too). I do a 2 hour bike session in the Monday though and that along with going back down to 1700-2100 more than makes up for it.
I've been doing this recently and it's been giving me hunger pangs throughout the week again and has started my slow rate of weight loss back up.
I'm at the stubborn lower back part of the process. I'm 14% everywhere other than the problem areas so I am hitting 1700 too; I'm going as low as you were when you wrote this comment.
The reason I experimented with this was because I was not losing weight on strict 1700-1800. Before Christmas I was consistently losing a pound a week in 2100 calories and figured lowering it to 1700 would speed up the process, but turns out the opposite happened.
It just feels like you really should be properly eating and fueling your body to get it to shed unwanted fat. It holds onto it for dear life when you go into super low calories and you suffer everywhere else.
I'm currently on my plateau.. Haven't been able to shed any weight for about a month now.. I'm so ready to give up at this time.. I don't know what to do
Nabil Yusoff no don’t stop buddy eat at maintenance calories for a week and then try again it worked for me!
Great stuff. Thank you Mario.
Thanks!
Mario - I'm 3 months into a summer cut (6'1" / 184 lbs) I've been doing re-feeds (doubling my carbs) about every 6-8 days for the past 6 weeks or so.
Cutting macros (2000 calories)
190 protein
220 carb
40 fat
If I'm doing a maintenance calorie break like you talk about here...how long should this last? and what kind of macros would you recommend? (Basically should all the additional calories come from carbs- or should I use 40/40/20) I think I'm very close to being plateaued out.
Thanks for all the excellent info
It's very individual, I can't really advise on specifics because that would require a full assessment. Typically the diet break is 1-2 weeks, and for macros that's individual.
i loved this vid🎉🎉🎉🎉 im on same weight since a month....super annoying
.. now i started an experiment ... i eat 300gramms each time im hungry AND when i see a 300g decrease in my weight (i weight myseld before n after each meal). water i intake normal, moderate salt consumption, lets see if this will break my plateau
What is the best TDEE calculator in your opinion?
reason i subbed after watching your vids.
crazy good and most importantly REAL / HONEST answers.
god shit mr. Tomic
Thanks brother!
brilliant video. I can see that sleep is a big factor for my stress level. need to work on it.
Thanks man!
Such an informative video, really appreciate this man, noticed myself plateauing over the last 2 days so it was posted just in the nick of time before I started to panic haha
Thanks man, glad it helped!
your video descriptions are more indepth than everyone else i see in this industry. i should stop reading it and focus on listening to the video instead. haha
hehe
What do you think about alcohol effects on weight loss? Sometimes I noticed rapid weight loss after a night of relatively heavy drinking (but no puking or memory loss).
(from what I know) alcohol dehydrates the body. This because alcohol is a toxic. the body uses the stored water to flush the body of the toxins. This also causes the typical headache hangover. In general when cutting alcohol isn't a good option because it contains a lot of calories, which mostly result in a caloric surplus. although I read some bodybuilders and fitness models use this method to look as ripped as plausible when doing a photo shoot (drinking the night before the shoot).
Sure if you wanna experiment with booze. I personally don't drink.
Yeah it's most likely from you having urinated out all that water. That's not losing fat though; that's just dehydration
FINALLY I see the light at the end of the tunnel Mario gracias carnal eres una bestia ya me salieron 2 abdominales ya mero
Hey Mario! I went crazy after this weekend.
briefly, I was 76.5kg on December. Been dieting hard. I got stuck at 64kg and it feels like a plateau, but managed to go down to 62.5kg last week surprisingly (using 500cal/day).
Since, I have increased my calories day by day a little bit (from 1000 to 2500cal).
Last Friday, I was at 64.4kg. That day, I ate a bunch of carbs in the evening and drank one beer and a couple of wine glasses, danced all night afterwards. Saturday, I woke up at 64.7kg. Saturday, I did not eat anything at all but woke up at 65.2kg Sunday!!
That drove me crazy. Sunday, I had lunch only with the family, so I drank 3 glasses of wine and ate cheese, meat and 3 pieces of cake. I didn't get the chance to count those calories, but today I woke up at 66.2kg.
So in one week I gained more than 3.5kg as you can see although I am dieting hard most of the time and I am going to the gym every single day, plus going to and back from work on a skateboard (30 mins every week day).
I think I will add some cardio again.
Today I ate about 1500 cal so far and have been drinking alot of water and coke zero. I am hoping this helps. I have been so many times to the toilet to piss of course.
Your video has given me some faith in water retention. I hope this is what has created all this impossible weight gains.
What do you think?
Lol
Why were you eating so little throughout the day? That's crazy low. Insane. My absolute lowest with an hour of tough cardio every weekday was 1300, which I did when I first started. I look back on those times and wonder how I managed.
You should not have been eating that little. Metabolism crashes and you will not progress doing that.
I tried to go down from losing weight consistently on 2100 calories before Christmas, to lowering it to 1700 after Christmas to speed up the process. The opposite happened. I didn't progress for 3 months and raised it back to 2100. Now I'm back losing weight slowly again.
, first i'd like to thank you ... for the video
i wrote on paper some topics you mentioned in this video
and i will return to it again if i need it ..
-Mario , you give a great advice
and i hate i really hate that you don't get many views on your videos ! i
i'd like to ask , is the sodium the main reason to make the body retain water?
Thanks brother! Main reason when dieting would be cortisol / stress
Mario your workout video's are great and your info is spot on. If I were to make one criticism it would be that these video's where you talk from beginning to end - Although the content is great, it's not easy to digest sections of the video (especially if you need to scan through it to find the bits that apply to you personally) when it's just you talking up close from beginning to end. I don't have a short attention span and I want to listen to what you have to say (and I do) yet I find myself getting easily distracted when watching this type of video. Separate the sections with caption screens perhaps so that it's easier to scrub/navigate the videos? Just a suggestion. Thanks for putting in the effort to spread very useful information! Cheers from the UK.
Thanks bro :) I make sure to write up the key points in the description if you need to remind yourself. That should be helpful
+Mario Tomic thanks - though you'd be surprised how few people actually bother expanding the video description! Keep it up!
Very amazing context man. I took a bit of a break a few weeks back and it helped a lot. But I still am in the same area. Did I just do the break wrong and should I just do another one. I think it could also be I work out to much so I am boring way more then I eat. Do you have any recommendations
If you're not losing fat after a diet break it's time to reduce calories, as said in the video.
+Mario Tomic wow really. some days i eat around 18-1900 cals. its cause i work out 6 times a week so my tdee us about 2800-3200. hmmmm maybe should i just lower to 2000 and below?
+Mario Tomic also ive heard carb cycling works, is that also true
I can't know these numbers as this would require a full assessment and working with you over a longer period of time to see how your body is responding. Carb cycling can help in some cases.
+Mario Tomic thats true. thank you again for all your time sir
This was very helpful thanks man!!
Cheers!
Awesome, I like they way you break things into steps. Makes it look more experienced and less marketing. Thnx brah :D
I had problems with the new maintenance calorie, so i stooped diet for weeks and went back, weight loss was back on track :D
Ps: Could you edit you voice volume a little higher, ty :)
Thanks bro! No one ever said the volume was too low, maybe you can amp up your speakers / headphones a bit :)
good job ! thanks for the tips
Thank you
another great video!
Thank you
amazing content in this, thanks!
Cheers!
I'm 24 Y/O 5"11 and about 142 lbs. I just got done with a six week cut because I was too fatigued too stressed to keep up the cut. I tried taking a 2 week break but the fatigue came back as soon as I cut so I have taken another 4.
Since I've been in maintanance my weight has about stayed put and I feel a lot better and can push harder in the gym.
My concern is I hear you say 6 week cut 1 week break but I can't imagine being able to make that work.
Do some people just react differently?
I'm hoping I'm ready for a cut but the most i can imagine I can handle is 4 on 4 off. I think I'm not far from 12-13 % BF as I can see my abs "in the right light" as you say
thank you, very well explaind, this helps alot. I will be more patient :)
Thank you!
I'm stuck at the same weight for 3 months...even gained 2 pounds in that plateau !
I tried everything, but nothing worked...
I already lost 35 pounds with 1000 calories, but even with 1000 no weight loss 😢 (No loss with 500 oder 1300 calories....)
I track everything, even cucumber
I'm 5ft and want to be 100 lbs 😥😭😭
I hate it !!!! And my measuremts are the same.
Queen Bee You probably slowed down your metabolism from an extreme calorie restriction try reverse dieting
I was just in a plateau, holding steady at 201-202 for five weeks. Then suddenly three days ago, I hopped on the scale and I was 195. Today I'm 191. What happened?
Your body was building muscles for which you were maintaining 201-202 pounds then when muscles were completely built your metabolism increased because muscles burn more calories thus you again started losing weight
Great videos, appreciate them :)
Thank you!
How often should you do a refeed, started 1 cut 4 weeks no weight loss I don't know what to do
Great video!!!
Thank you
Nice vidéo , thanks
Thanks man you helped me alot !
Hey i workout 6-7 days i am 17 5’10 as a student so a pretty sedentary day. What should my caloric intake be? I tried 2,400 and i believe it wasn’t working. I’m now at 2000 but i believe that’s too low
He can't answer this question, you didn't mention weight, or what you're workout program consists of. Find a TDEE calculator, and use that as an "estimation". That's as close as you'll get.
#4 is recomping. You may be putting on close to as much muscle as you are losing in fat if you are hitting high protien targets, weight training, getting newbie gains...
first thanks for all your videos., If I reached a fat loss plateau would a 36-hour Fast possibly help me jump start my fat loss again?
Thanks bro! I can't really advise on specifics because that requires a full client assessment. You could probably just reduce calories. Fasting 36h is a bit extreme lol
Mario, thanks. Your video really made me get specific about how many calories I am eating. I will really keep track.. Do you ever do on site training, weekends? etc?
I do conferences and event, coaching is done online > shockingfit.com/coaching
thanks that motivates me because I know my diet works
Keep up the good work!
I started dieting very strictly but I noticed that now that I eat less I get sick very easily. Can you make video on how to avoid that?
Hey bro, that's not an experience most people have. Consult with your physician if you're getting sick.
great information thanks
Thanks man!
I don't understand, you say when you drop into a deficit for a while your body adapts and that current calorie intake becomes your new maintenance. But then you say when you plateau after a while to go back UP to maintenance? if you have plateaued you are already at maintenance are you not? or do you mean go back up to your previous maintenance?
Is the second type also a thing when trying to put on weight? I have been working out for 2 years but honestly haven't put on much size.
That's a whole different issue which I'm gonna address in the future. Check this ruclips.net/video/bO44Q3XGuvM/видео.html
I've downloaded that app you mentioned in your video, I was curious about what I eat mainly because I'm not loosing weight since almost two weeks now. About the results I should eat around 1900 calories per day the app result for what I eat is 210 calories per day, I usually go out jogging not so long just about 20 min. I can't handle more sadly which is 300 calories burned. I feel lost, don't know why I don't loose weight. I'm not hungry, usually a cup of soup I feel full and I'm not even hungry the day after. Before I forget I eat only once a day, no sugar, no snack just water.
I need your help. I’m a 6ft tall, 281 pound man. I’ve lost 38 pounds in three months. I usually workout six days a week burning around 1000 calories a workout. Taking one rest day a week off. I usually eat around 3000 calories a day, “lots of protein and carbs.” And the scale hasn’t moved in nearly two and half weeks. What the heck is going on here?
I don’t mean to be rude, but there’s a 0% chance you’re burning 1,000 cal per workout. You eventually start seeing more fat loss?
Very usefull video!
Thank you!
God level🙌🙌🙌
excellent video.
Hi can you do a video on why when you lose fat it doesn't improve situation. I have lost body fat but increases in the abdomen are which isn't ideal.