How To Lose Fat FAST! (NOT HOW YOU THINK!)
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- Опубликовано: 2 авг 2024
- Ready to learn how to lose fat FAST!? Let's get after it.
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Alright, today we're going over extreme or what some people like to call crash dieting for fat loss and why it's not only effective, it's actually the way to go. Let's get after it, so I'm sure you've heard of the fitness RUclipsrs say or maybe you were sitting at home in your underwear, eating lean pockets and Doctor Oz told you no matter what you do, don't crash diet because you'll blow right back up. And that statement definitely has some merit to it. I think about my years of working with competitors, figure fitness, bodybuilding every time I would sit down with them the very first time for the first 30 minutes, I would continually ask him, Are you sure you want to do this? Because...
This is going to completely mess you up, not physically. Anybody says they messed up their thyroid from a hardcore diet is usually full of ***, in reality what happened is they unleashed their inner fat kid and they're having a hell of a time showing that chubby ****** back into Pandora's box. I'm talking mental because you're gonna get to the leanest point you've ever been in your entire life. You're walking around on stage and basically dental floss and they're going to take pictures of you for you to take home, to remind yourself that you'll never look like that again. Now you’ve got a constant reminder on your fridge that you're a fat mass and any progress you make is insignificant.
But here's the truth. You can't get extraordinary results by putting in an ordinary amount of effort. You gotta swim in the obsessive and slightly unhealthy waters if you want to make a change that people can't help but to notice.
Unless your starting point is your contest on that show My 600 pound life, then yeah you're going to make progress by simply getting your enabling mom to stop feeding cheeseburgers all day. Because you know what happens when you try going on normal diet with just a slight deficit. Practically nothing, because you're going to chip away at that deficit little by little, with random calories coming in throughout your day, or you're going to cheat so much that deficit is going to disappear and you've seen this a lot throughout the gym. I mean, look around at the people that basically look like they’ve made no progress year in year out. I mean, if you squint hard enough, it might look like they're making progress, but they're not... because that's one of the hardest things to do is to make a diet that's difficult enough that somebody see’s progress relatively quickly so they don't get frustrated, but not too difficult that one day they just break and start deepthroating churros.
Alright, first we need to change the way you look at dieting, because most coaches will say alright we're doing a 16 week recomposition plan because they're afraid to scare you away with the word diet. But it's a ****** diet. And 16, 12 or 10 weeks... That's a marathon. And the truth is, diets are better done as a Sprint. So reframe the way you think about it and take care your current day and win the week because thinking anything beyond a week, 99% of people would be like *** it take my foot now. Every week you need to install a light at the end of that dieting tunnel from hell by implementing a refeed meal.
You'll be amazed how much harder you can push yourself and how much more you're willing to suffer knowing that you have a scheduled time, you're going to be able to relax and enjoy yourself every week.
Which brings me to a fairly widespread misconception of how low you should push your calories, and I'm sure even saying that a number pops in your head and you're like not going below that or I'll lose muscle. But when people think or say that out loud, they rarely factor in where their calories are coming from. Here's an extreme scenario for you, and I'll use clean numbers because I went to public school so person number 1 is on a 2000 calorie diet, which puts him in a decent deficit and 35% of their calories is coming from protein, so they're getting 175 grams per day.
Now person #2 is going to get less calories than they recommend giving a 12 year old girl now. (I don't recommend this, this is just to prove a point) but they're going to get 1000 calories and 80% of those are coming from protein. So they get 200 grams of protein per day.
So the question is, who would you bet your wife on?
The one that has less protein in more calories coming from what I would consider energy sources, or the one that's basically all protein. I would hope for your wife's *********’s sake. You bet on the 80% protein.
#losefat #fatloss #dietplan
Diet is the absolute hardest part about looking/feeling good...working out is the easy part.
Absolutely! My tip is IF. Mainly because it makes you be able to go for long periods without crazy hunger. My breakfast today was 7pm.
@@everready2903 Damn thats great. Do you think implementing IF and just trying to meet protein will allow us to still get stronger in our lifts or build muscle?
@@everready2903 My general problem is getting the proper amount of protein. I mean, I weigh 85kg. The recommended diet to build muscle is ~1.6g/kg I get 2 scoups of protein per day, one cup of cottage cheese and I reach around 60grams with that, but I cannot find any other good sources of protein, and I don't want to be drinking protein shakes all day just to meet my macro goal
@@Shadowchaos800 Well there's no one-size-fits-all way to diet. When I was younger (ie in my twenties) my current fasting would've had me lose muscle because my metabolism was faster. I used to think if I didn't get protein every 3 hours I'd go catabolic. But if muscle size and strength is not reducing this is clearly not true. You could start out IF and tweak it depending on hunger and energy levels. Also you can't just start long fasting (ie 24hrs) stretches. I started by pushing breakfast back an hour or so until it became my lunch lol. Then I never got hungry in the morning. You could try only having protein throughout it day if you like. Also I have a sedentary job. I might have to adjust things if I was active all day. I usually train 6am then eat 12hrs later. Seems counter productive for muscle repair and recovery but my muscle size and strength have not reduced. Again you have to try and tweak what works best for you and your metabolism and activity level.
@@JohnDemetriou This shouldn't be too hard to achieve. What's your appetite like generally? At 1g of protein per 1lb of bodyweight that's about 187g per day for you. Base each meal around protein imo. Any lean meats. Eggs or Natural yoghurts ie Skyr yoghurt is 50g of protein per tub if you're in the UK.
Did 2200 cals with at least 200 grams protein , carbs as low as I could stand and didn't really care much about fats and went from 245 lbs to 210 in 3 months. I'm 6-2. Also walked 3 miles/day and lifted 6x a wk on average for 45 min. Waist went from 42 to 36. It wasn't THAT hard. Once I saw weight coming off it psyched me up to keep at it.
How do you consume that much protein what are you eating?
@@Shadowchaos800 it's not that hard, just a protein shake that I make is 80 grams
@@Shadowchaos800 Try chicken, 112g is 23 grams of protien. Also tuna fish. A large can can have 54 grams of protien. Of course you can do protien shakes. The one I drink has 60 gram of protien in it for 100 grams of powder. Two shakes plus a can of tuna and I can get 174 grams of protien leaving just 26 more grams to get to 200.
@@Shadowchaos800 Chicken breast without the skin, protein shakes, lentil soup, almonds, unsweetened almond milk, leanest cuts of beef you can find, trout..... it all depends on how many calories you're willing to take in.
@@Shadowchaos800 most of us when bulking eat every 2 hrs most of those have at minimum 40 grams of protein, it's easy if you set the goal. I used to eat 1.5 grams per pound of body weight and at 280 that's a lot of protein! 420 grams in fact. I only used 120-140 grams from shakes.
I love how this dude doesn’t bullshit around for 30 minutes to tell us the exact same stuff in 5
i know right. like 99% of the others put up a 30 minute video (with like 5 ads in between, sponsored content and shoutouts) where 25 minutes is them talking about their day and what they think about life
I have no clue what i learned in this video. It’s like he was talking Alien 👽 language.
@@mikeluke2815 Same here. Everywhere you turn it's "less calories and more protein" so I figured there would be something new here, but it sounded like the same thing I've heard a zillion other places.
Seriously
Not to mention that he makes u laugh aswell :D
I'm an amputee. and when he said take my foot now, I spit my drink all over my desk..
😂😂
Only dude who's advice can, at the same time, make me feel like a piece of shit and instill in me complete confidence... This is the way it should be...
love how you’re straight to the point, no beating around the bush. keeping it real!
Thanks for your direct delivery and caring approach to advising on all things fitness, dietary, or otherwise. Guys like you remind me how to stay on my grind and keep after it. Keep kicking ass.
Ryan is the purveyor of brutal honesty in a way that's funny enough you don't mind how much it hurts.
I love how this guys expresses himself! I wish more instructors/teachers were this honest with their students.
Thank you bro, I've bought your gym program and have stuck to it. I've also gone from 240lbs to 190lbs in about 4 months, truly great content and great advice in general.
Love your no BS to the point vids, thanks bro and will keep following
I like this channel because it's just real talk. Not a deep dive into numbers or diet plans, just a discussion about how you need to think about what you're eating and what works.
Thanks for taking the time to make these vlogs... keep up this amazing work, you're a true inspiration 👍
You didn't get belly fat over night, so you can't lose it in 3 days. You need a diet, structured and personalized diet. Create it by yourself or make one online (NextLevel Diet, Profgains...) There are other options as well, try to find something affordable and sustainable for you. Do some form of exercise 3x/week and you'll be fine. The first site I mentioned also comes with home workout plan, not that challenging but definitely helpful. All the best!!
The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. There is a lot of planners and calculators, like dietaritze, prodietbuddy, profgains... Losing weight is just a simple math, really...
Do not forget Leptin. You just cannot eat in a caloric deficit forever, your body will adjust.
Thanks, your comment is about the only sane thing here. This video isn’t based on any science, the example with the 2000 cal 180gr protein vs 1000 cal 200 gr protein also is so wrong.. Just be in a controlled deficit, maybe max 500 calories below daily maintenance, for a prolonged period of time while maintaning a protein intake in grams of around 1.8-2.2x your bodyweight (in kg) and you will get leaner. No need to crash diet and feel like shit, your workouts will suffer massively as well.
@@jimmylight4866 will a day w an extra treat meal “fix” that?
@@jamesechevarria6177 It could, but I would eat with a caloric suplus of about 300 just for a few days then back to a deficit. Until your happy with your bf. then eat at maintenance. I have two low carb non workout days a week, but same calories as my workout carb days. Helps reduce inflammation and increase insulin sensitivity. Plus helpe me slowly remove more fat. Im 6'2" 207 and run on 3200 calories a day. Thats a 200-300 caä deficit and works for me.
@@jimmylight4866 Why would you eat in a surplus if you want to lose weight? One or two days where you go back to maintenance, I can see the potential benefit of that especially for your mental state. But eating in a surplus inbetween cuts just slows your progress and causes you to have to cut deeper/longer?
My buddy just tagged me in this and I loved it. Relatable and informative with out being condescending. Great stuff!
If this ended with a discount code at McDonald’s...we’d all be right back here for the next video!
lol
100 percent agree...id rather look like i do while still eating mcDonalds and nutella by the spoon full then go on a diet to go from 13%body fat to 7%..fuck it id rather eat what i want an stay at 13
@@CanadianBiPolarBear you can't eat anything to stay 13%BF
@@peterhale4525 i do every day ..its called intelligent training and genetics
@@peterhale4525 matter of fact for breakfast i ate 2 bags of ketchup flavored crispy minis and a half jar of betty crockers chocolate icing while i was sitting in my lazy boy recliner going through the stockmarket news and trends for the day
How to lose fat fast: Calorie deficit.
-The End
Literally thats it.
Yep. Ryan fucked up here
Nope. I did a high protein low carb diet and went from 95.8kg to 82.3kg in 8 weeks. I was allowed unlimited vegetables (certain types) The first week I was down 3kg but that was water, muscle and then the fat burn kicked in when my body went into a state of Ketosis so created energy from fat instead of carbs. I have to eat 5x per day and virtually zero carbs. After 8 weeks I did 2-3 weeks stabilizing when eating normal (still more protein and very few carbs.) After nearly 1 year and lock down my weight is still stable.
@@Optikification you lost weight because you were in a caloric deficit dude, it's really not that difficult
if you dont eat you lose weight but its not sustainable, get diet you can stick with for life, you can handle 1 week not eating proper meals not all life
Love your channel. I am going to implement. Anything you discovered new since you posted this.
Ryan, thank you for the very digestible, witty, fun and super informative content...this is awesome!
This is better than any bodybuilding motivational video out there haha honestly not kidding. Thank’s Ryan 💪🏽
Another great, honest straightforward presentation! Nice job!
New to the channel, as everyone else trying to lose weight and gain muscle. I am a nutritional biochemist and I think your advice is excellent from behavioral stand point and since 90% of dieting fails is behavioral, it makes good sense. However, figuring out exactly what to consume and when is another story. Calorie is not a calorie so too speak and timing your workouts with insulin release is crucial for muscle growth. Awesome info! Love you short to the point, no BS videos! Be back for more!
"I will use clean numbers, because I went to public school " LMAO!
Imagine if Ryan discovered my Cookbook 😜.
Keep imagining
@@Mylan.w Bro his cookbook is the best!!! Stop hating.
Ryan doesn't need Greg, he's doing his own thing!!
Its actually a damn good CB. dropped 40lbs since i got it.
The legend himself, harder then last time 😈
I enjoy your deadpan humor and real talk. No sugarcoating.
Man I love this channel he’s so real all the time and informative
*SHORT, STRAIGHT TO THE POINT & MOREOVER FUNNY* ❤❤❤
THATS UNCLE RYAN 💥💥
Awesome! Ryan, can you do a video for a middle Age person just getting back into fitness on realistic goals while trying not to hurt yourself?
I'm 58, and just resumed weights after a 2.5 year layoff....; you can start with 1 set each of Bench (60% x10), Squat, Chinups, lateral raise, mil press(olympic bar x 8-12?), toes raises, shrugs every 4 days. After 4 workouts, increase to 2 sets each, throw in a set of curls, too! After 3 months, you can be at chest (6 sets), back (4 sets), shoulders (4 sets, 2 sets of laterals followed by 2 pressing movements). For cardio, start walking every 2-3 days at 3.5 incline at 3.8 mph, start 15 minutes, add 3 minutes every workout until at 30 minutes. Then add 30 sec jog at 4.8 mph every 4 minutes beginning at 5 minutes point! (Increase jog time by 5 seconds every workout until at 1 minute) then after first few jogs at 4.8 mph, make rest of jogs at 5.3 mph..... After two weeks, throw in a few at 5.8 mph....then 6.0 mph....! A 6 mph jog for 60 seconds will have you breathing...!
I love your content. You keep it real with real analogies.
Great vid and commentary. To the point and not waisting time with too much talking! Semper Fi
Love your RUclips channel man. No bullshit and pretty straight to the point and some mixed in humor. 😂
Ryan,
I lost 65 lbs of fat in 18 months and now working on shredding up. Your advice and videos were followed. You know your stuff. I appreciate your videos and just wanted to say thank you for the inspiration.
Holy shit dude!! Congrats!!
Amazing how many "trend" diet and fitness plans exist to rake in cash. Burn more calories than you take in to lose weight. Eat...decent. You do not have to starve. Have a reward day. Muscles move in specific ways, just lift and stop trying to over complicate. All Ryan. Only one I found that is worth paying for. Just a (semi) normal dude, keeping it as simple as it can be.
When your health becomes more important than trash food and alcohol, only then will you prioritize.
Oh...On the vid that Ryan said work out to failure on every set... that blows, and Ryan owes me a case of tiger balm back strips for that insanely aweful advice. Lol
love your channel , direct and helpful!
I love this guys, "I'm going to help you..." information, combined with his, "I really don't give a shit if you listen to me" tone!!! Great info and even better delivery!! Someone must have told him in his past that he wouldn't amount to shit, and he has proven them wrong so many times and in so many ways!
Losing weight is hard work and most of us don't want to put in the work to truly reach our goals. Great video
Been watching many different videos on how to loose fat. MY goal last year was to reach 8%. I managed to drop down from 38%(82kg) to 11%(66,8kg) in 2 months... What I did was running 10km 5 days a week and calorie deficit(1500 cals per day). I was stuck at 11% fat since then... I upped my cals to 2000 to max 2500. Now I'm stuck at 69kg 11% body fat, 175cm tall. After watching your videos of fat loss, I came to the conclusion to ... fuck it, lets go rad. I started checking my macros and be really picky about them... started this at last years December. I started loosing weight but gaining a hella more muscle mass. STILL stuck at 11% but now I weigh 72kg. I've been trying this crazy advice you mentioned: eat more protein, less carbs (I ear no carbs on days I don't workout). And it's working!! Thanks man for all the advices man!!!
this is a great breakdown. Also, your a great speaker love it
Love your delivery! Subscribed right away.
Yes I am hurting like crazy right now. This video was very helpful. I think I need to increase my protein intake and reduce the calories that I’m eating daily. I’ve been working out building muscle but nothing going down on the scale. Ugh 😩 I will make adjustments based on this video. Thanks again!
Best way to get in shape is making a lifestyle change, unfortunately diets are temporary and if you lose weight, it will be temporary as well. You need to make your “diets” a lifestyle. Love the videos boss man, keep them up 👍💪
fun to watch with great information. I like the short videos. 💪
New favorite channel, great info and love the sarcasm!!
I can already hear coach Greg yelling into his camera harder than last time
💀💀💀
I watched this man’s videos and I started at 194 I’m 180 now and going lower. I’m (5’5) vertically challenged but feeing confident in my physique, thanks brother 🤝
How long have you been doing it
You aren’t vertically challenged you are horizontally challenged
Only a challenge if you dream of NBA of course there's spud Webb🤣
@@invisibleman7971 Nah I stay in my lane, you won’t catch me in football or basketball lol I did MMA for 4 years and boxing for 6, covid i got sloppy but back in the game
I'm 5'3 155 rn. We in this together
You smash these videos bro in many ways and I like them a lot👍
You have to be the best fitness person I’ve seen. After I discovered your videos I decided to start intermittent fasting on a 23:1 ratio sometimes 22:2 depending on work schedules. So far I’m 10kg/22lbs down. I’d been stuck as 86kg of fat for the last 5 years. I have to thank you so much. Your “no BS” advice is what I needed.
Fasting? 22:2 or 21:1 i hope you ironic
1 hour eating window???
That’s ridiculous bro
That's not good but good luck
I don’t know why you’re all surprised. This video is literally about 1 hour eating windows or one meal a day….
Thank you Ryan this is great information. Currently on keto and decided to up my calories from 1800 to 2400 and felt like shit, bloated and fat % going up. My BMR is about 1830 calories and will keep my diet around this number to lean out.
I Genuinely appreciate this guys approach, mindset, and dry witty humor. It's a breath of fresh air these days. Never thought I would miss the "nobody gives a crap how you feel, shut up and do your damn job" mindset but I guess you don't know what you had until its gone. Keep up the good work boss!
Absolutely love and needed this info! And who knew you're right down the road in Scottsdale. WIN!! I'm subscribing now!
FANTASTIC!! Trying hard to improve my workout.
Let’s get after it and get shrinkin’
Whahaha
Bruh this shit so tuff tho😭😭
Shhhh I think my balls heard you dude BIG SAD
😂😂😂 shit shrinkin its a bitch. but dam balls hurt when jumping the rope. So. What can i say. Mother nature is wise
I appreciate all the info and how you are straight to the point however being an older guy in my 50’s . I’ve yet to find a diet and exercise that works without hating my life lol. Being in my thirties even forties it was so much easier to stay lean and ripped and adapt a diet that wasn’t boring and refeeds that didn’t ruin everything
I'm right there with you. Used to be (fairly) easy to eat for single digit body fat percentages in my 30's. In my fifties, same strategies hurt way more lol
Love ur video and being real!!!! Keep them coming.
Love this guy!!!! It’s like super knowledge, and comedy!
When you first start running a calorie deficit, it can make you feel weak, anemic and light headed because you're body is so used to getting food on time it has no intention of burning fat for energy. Over time, however, your body learns it can't rely on food intake to meet it's energy needs and the fat burning kicks in and you start getting lean. I would say it took me about a month for the fat burning to really kick in and when it does the fat starts melting away and you start feeling a lot stronger and have more energy. I make sure to get lots of protein, some healthy fats to keep my T level up and get my carbs from nuts and vegetables, not sugar or processed foods. I avoid fruit except for apples and watermelon. My breakfast is 30 grams of protein from a "clean" whey powder. My lunch is a boiled egg. Dinner is a full meal. I have a 27.5" waist, 29" hips and I still have a thin layer of fat to destroy to get below 10% body fat and have a diced up 6 pack.
PRO TIP: This diet quickly melts the fat off leaving behind sagging skin but if you're lifting weights every day the sagging skin tightens up pretty quickly, like in 2 to 3 months. I've seen pictures of morbidly obese people losing weight through bodybuilding and it's incredible how the skin reforms to the new shape so quickly v. someone who just loses the weight through dieting and is left with all this excess skin hanging off their frame. It's like the body is using skin cells to build the muscle (no idea if that's what's going on but that's the impression it gives you). Bodybuilding/weightlifting is definitely the way to go when you want to lose over 30 lbs and not have the excess skin issue.
I'm doing a 20/4 intermittent fast and I'm surprised with how well it's working.
Love it dude!
Ryan, you’re the best bro! I enjoy your videos!
“... deep throating a churro!”.
“...just take my foot now...”
🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
😂 dude is GOLD!
He’s seriously hilarious lol
When things were at their very worst:
2 Suns, Cross in the sky, 2 comets will collide = don`t be afraid - repent, accept Lord`s Hand of Mercy.
The first sign - the Earth will spin faster.
The second sign concerns the sun, which will loom larger, brighter and begin to spin.
Scientists will say it was a global illusion.
Beaware - Jesus will never walk in flesh again.
After WW3 - rise of the “ man of peace“ from the East = Antichrist - the most powerful, popular, charismatic and influential leader of all time. Many miracles will be attributed to him. He will imitate Jesus in every conceivable way.
Don`t trust „pope“ Francis = the False Prophet
- will seem to rise from the dead
- will unite all Christian Churches and all Religions as one.
One World Religion = the seat of the Antichrist.
Benedict XVI is the last true pope - will be accused of a crime of which he is totally innocent.
- banking collapse was deliberately masterminded by the Antichrist
- Antichrist will step in and create a false peace in the state of Israel by joining them with palestine in an unlikely alliance.
- „He will recite extracts from My Teachings, which he will passionately proclaim from every secular stage in the world, until people sit up and take notice of him.“
The Book of Truth
mdmlastprophet.com/arab-uprising-will-spark-global-unrest-italy-will-trigger-fall-out/
mdmlastprophet.com/the-time-for-the-schism-in-the-church-is-almost-here-and-you-must-get-prepared-now/
@@gabmichael8546 amen and awomen
@@gabmichael8546 holy shit bro
Ive gotten used to randomly choosing to skip eating for a work day. It's perfect because the difficulty of working perfectly compliments the less than exciting feeling of hunger and cravings.
I highly recommend learning how to fast for long periods, you are designed to skip eating for a very long time and it is very helpful once you get comfortable with it.
I lost 50 lbs. fasting/keto, fasting was an excellent tool used for my diet!
Your information is delivered with the perfect amount of sarcasm and great information to keep me listening.
Great vids! I am about to start lifting after years of sedimentary lifestyle recovering from some serious injuries. Obviously I can not jump into your programs right away, but I definitely will. Kickkng my own ass has always come easy and I look forward to it, when injuring myself is no longer as big a concern.
This was helpful for me.
I've dieted with a manageable deficit. And you're right, it's a slight improvement over many many months.
So, after the shitstorm that was 2020 and the lethargy and depression ballooned my ass to the heaviest I've ever been, I refocused on losing the fat. I went back to my old caloric deficit which was the maintenance calories for my goal weight. But this wasn't like last time. I felt I needed to do more.
I watched this video and it was a lightbulb.
I took the approach of "let's see how I respond" to dropping my calories drastically. From my 2500 calories/day diet to 1800 calories/day. I was surprised how well I handled it. I didn't feel starved. Actually, I felt rather satisfied. I had convinced myself that since I was a big guy, I was supposed to eat more than the average person. Even when dieting. The idea that a guy my size would eat less than 2000 calories/day never crossed my mind. No way I thought I could handle that. I think I'm learning that my body actually needs far less than I've been shoveling into it all these years. No wonder I'm a perpetual fatass!
Bruh I love your videos. Your comedic spin on things are hilarious.
Good work. Love it!
I'm saving on TP now. Years ago I started weighing my meals and I realized how quick calories stack up. Got that shit straightened out quick and feeling better than I have in decades.
"You can't get extraordinary results, by putting in an ordinary amount of effort."
Preach it! For the past two years, I've been spending 20+ hours a week in the gym, 16 hours of weights and 4 hours of cardio, while on a caloric deficit. I went from being fat as fuck (35%+ BF) at 269 pounds, to being buff at 180 pounds (12% BF), which is pretty good for a 5'8 and 33 year old Natty.
All the trainers at the gym would tell me I was overtraining, and yet I was getting far better results than any of their clients. Now, I'm bigger and stronger than most of the trainers there.
Preach what exactly? Everything you described is the exact opposite of what he suggests
@@michalispieris5369 Lol, nope. Re-watch the video, then re-read my comment. I had to put in a damn near superhuman level of effort to get where I'm at today. To sustain this level of effort for 2 years straight, most people don't have that kind of endurance, stamina, dedication nor commitment.
I dropped 44 pounds in 2.5 months during a 90 day competition (I joined the competition on Day 14) at my gym. I was dieting, weight lifting, and doing cardio like mad. Especially during the last two weeks, when I was doing up to 3 hours of cardio a day, that sucked.
Metabolic Adaptation is a real bitch though. After dropping so much weight so fast, the body becomes incredibly resistant to further weight loss. I started hitting plateaus, and had to modify my diet and drop the caloric intake even further (fuck going back to 3 hours of cardio a day). Every time I dropped the calories even further, I'd be angry and irritable for a few days until my body adjusted. The hanger is real.
To give you an idea how much Metabolic Adaptation is a bitch, nowadays to continue leaning down, I have to run a 700 calorie deficit from maintenance, and still only drop 0.5 pounds a week. That's with 16 hours weights/4 hours of cardio a week. My macros are 50% Carbs, 35% Protein, 15% Fat.
Despite running such a large caloric deficit, I've been able to build muscle and strength the whole time. Body recomposition, pulling from fat reserves to fuel muscle growth. I'm one of the strongest Natties at my gym now, able to conventional deadlift 500 pounds beltless at 180 pounds. Did it again last Monday at 176.6 pounds.
@@PlayerSkillFTW Putting in the work to get results isnt something directly related to crush diet. It applies for all things in life including a normal diet, lol. You said you were on caloric deficit for 2 years. Thats a marathon, not a sprint. This guy is preaching the exact opposite. To drop weight so fast to the point where you get sick. Thats flat out stupid.
Diet to be competition ready is also irrelevant. Thats just a specific occasion for people with specific goals such as competing. It doesnt apply for 99% of the people who just want to lose some fat and improve their physique in general. You literally explained urself why it should not be recommended. You were angry, irritated and starving all day. Thats not healthy and not sustainable for the normal guy and recommendations like that are the reason why people remain fat in the first place.
WOW! You're definitely a gold medal contender when it comes VOLUME.
I like Mike Menzter's indepth lectures on heavy duty H.I.T. which seems to make a lot of sense to me.
Curious to what you know or would think regarding his philosophy on this kind of less is more training.
Being a slave to the gym comes with a price. Opportunity costs being one such expense.
But hey, if this is your sole function in life which is to become a slave to your own body, more power to your ruling master, your own mind.
Don't get me wrong, I too was once a volume oreinted lifter, then I had to make some adjustments simply through wear and tear. I've since learned that DOWN TIME / REST is very important too. Maybe more than we even realize.
Think of a race horse. How hard do they go when they're not actually racing? And how often? Horses have huge muscles with very little training.
I say be a horse in the gym, and Secretariat will emerge. It's worth a try, plus you might get some precious hours back into your life which allows you to get out and explore life in other areas.
Good luck. Love your enthusiasm and rigor. 🏋️🇺🇸
@@quantumpotential7639 When i get off of work, i go to the gym and workout. It's stress relief for me. Some people like to go home and watch TV after work, but i prefer to head to the gym, weightlift, socialize with my gym buddies, and be entertained by all the Wierdos, Freaks, and Skanks. It's a way of life.
Mondays and Thursdays i do 3.5-4 hours of weights, full body workouts with Deadlifts on Monday and Bench Press+Hack Squat on Thursday. On Tuesday (pecs, delts, and legs focused), Friday (more lower body focused), Saturday (upper body focused), and Sunday (roaming hypertrophy day), i do 1-2 hours of weights followed by two 30 minute elliptical sessions (total of 1 hour) for low-impact cardio. During cardio, i maintain my heart rate between 70-80%, for around 900-1000 calories burned in that hour. Wednesday is a full recovery day.
A lot of it is about managing recovery and listening to my body, being smart about hitting muscle groups that feel recovered and rotating which muscles i'm working day to day, so i always have something to work.
I've obtained excellent results doing this, not just in terms of physique, but also with strength, stamina, and endurance. Last Monday, i smashed a 515 pound conventional deadlift, beltless, at 175 pounds, natural. It was a lot easier than i expected, i should've went for a 525.
If i can do this much while in a 700 calorie deficit, i'm curious to see what my strength/muscle gains will look like once i do finally go into a lean-bulk (200 calorie surplus).
As for Mike Mentzer, you gotta remember, that Mike Mentzer himself initially built his physique through high-volume training (he worked out 3 hours a day, 6 days a week), as well as a massive shitload of anabolic steroids (which plays a much larger role in physique than any workout does. www.nejm.org/doi/full/10.1056/NEJM199607043350101#t=articleResults).
This whole video is gold. Your humor is great lol
New to the channel n enjoying every video
Love your videos Ryan. Funny, entertaining and good advise.
Ryan Humiston - the man who put the humor into fitness!
Absolutely love this channel!!
I found my new RUclips coach! Thank you for the common sense approach and humor.
The competition diet is exactly as he put, it’s been 7 years now since I competed and the mental torture of aspiring for that physique again constantly haunts me. It’s fading but it’s taken that long to realign my priorities.
I do a complete fast 2 days a week followed by 1 meal a day for the rest of the week. My meal is keto! I went from 276 pounds to 195. I'm looking to get a little leaner and get that scale moving again! (I now can do pull ups)
Your videos have definitely refined my work outs
The way you delivered this information had me cracking - Brilliant!
Athletes: eat healthy and be in a calorie deficit
Athletes medicine cabinet: soooo.... what shall we do with all this Clenbuterol then?
lmao if anything enhanced athletes would be the ones to benefit more from a crash diet
I will say this way works. In august of 2019 I was at 406lb today proud to say 231lb. All with Ryan’s diet n training. Thank u so much keep the tips coming.
Bro ur were fat as hell literally anything works, this advice is terrible
@@DynamicArtsHD your an ass for ur comment but probably just who u r. As for the advice everyone is different enjoy ur life.
Your Narrating is GREAT!!
You really keep it Real, great point of view!
Ryan's no shit straight to the point approach is refreshing. Hands down the best training advice videos I've seen.
Doesn’t know how kidney’s function. 😂
I really needed this. I am on week 5 of a body recomp and man am I having cravings. This really helped me stay on track!!! Thank you!!!
Excellent video! I liked and subscribed and look forward to future videos. Thank you.
Awesome stuff thank you
Great video. I lost over 130 pounds basically not eating and working out it's mostly mental and good advice on how to come off a diet I've been struggling with that. I was 354 now I'm 215 today did it in a year💪🏽
Good fucking job bro!!! I was 306 and I'm 290 right now but I've been 290 for 2 weeks I'm wondering why I'm stuck!.
@@rekslasem5757 thanks but it's pretty simple my guy more activity less food = weight loss more food and less activity = weight gain That simple for the most part and try to only eat food made from nature but if u do need a man made product(bread,pasta,cereal etc) try a healthy alternative
Fuck yea bro, get those gains. On my journey now, down 20lbs in last 3 weeks
I'm 285 boys!!!!
@@rekslasem5757 fuck yea bro! get after it.
Statistically 95% of people fail these sorts of diets, this means that out of the 177k people that have watched this video over 168,000 people are going to fail doing this.
A few years ago I was in the 5% that managed to stick with an extreme diet like this, I went from 170 ish pounds to 135lbs over the summer, I lost fat yes but I also lost a ton of muscle and felt like crap. Instead of doing a diet that has a 90%+ failure rate how about sticking to a diet that allows you to keep most of the muscle you have and you will still have energy to workout. I’ve done crash diets, keto, etc. and the one that worked/works best for me is a slight caloric deficit over time. If losing only fat fast was super easy then most men would be at 20% bf or less and obviously that isn’t the case.
My man!
This channels advice is now utter shite
@@TheSimonboyle I'm not sure why you spend time watching a video and then don't pay attention. He literally says, twice, he does not recommend the extreme caloric deficit. He used it as a frame of reference to suggest that you can push your boundaries if your weight loss is static.
How many people fail at just eating a little less?
Stumbled on these videos yesterday, informative and fricken funny.
Good information and very funny. Have subscribed.
I'm 38 years old, and 5ft 10inch weighing 290 pounds on Jan1st 2023, and I lost 25 pounds by Feb. Also I was 284.5 on the 17th of Jan. What I starting doing from the 17th moving forward was intermitten fast by only eating one meal a day. I also did a 3 day fast once in that last 2 weeks of the month. I would Lift 3 days a weeks, and would walk on the treadmill or an hour everyday. My diet was only water, and literally any kind of food I wanted. But I usually could'nt eat more than 1,400 calories in that one sitting, because my stomach had clearly began to shrink. Admittedly I've just gone through a breakup making the drive easier than other times I've tried losing weight. My goal is to lose 100 pounds by July 1st 2023, and I will try to post an update of my progress. Good luck to anyone trying to lose weight. Remember "If you don't sacrifice for what you WANT, the WANT becomes the sacrifice"
I'm also 38 years old and 5'9" and weigh 215lbs. I've done Intermittent fasting before and went from 230 to 185 just by doing IF. My diet back then was absolute garbage, still drinking alcohol everyday, and still lost a ton of weight. My goal is to get from 215 to 170-175lbs lean muscle. I stopped drinking, because I got a problem, and going to start my home gym fitness journey, eating clean, and exercising 5-6 days a week. Good luck bro
I definitely want to hear the update. Keep it going Bro!
Thank you. Honestly, I absolutely hate sugar coating how I've let myself go at the beginning of the pandemic and still have yet to lose the full 20 lbs. Yes, 20 lbs. *sigh*. I'm still at the 13 lbs to go mark and it's been almost a year. At that, I'd still like to lose more weight from where I was at my fittest. I'm working out, lifting more than I used to, getting faster, but I still have troubles losing the fat %. I appreciate your vids and tough approach, without being a dink.
You've made good progress, think about the masses of people that would have already given up trying to lose that weight. Keep at it, sometimes things take time, but you'll get there 👍
Love the directness.
Straight to the point. No fancy ness. Respect
Dropped 40lbs in 14 weeks. Meal frequency and consistent low impact cardio along with lifting like an animal is what worked for me. The diet was low fat, close to the end it got pretty tough. Brain fog and confusion was the norm. But 40lbs in 12 weeks legit. 8+ meals a day. Here is what worked for me:
* Water is key...try for at least 1 gallon per day, paced throughout the day.
6am 20 mins low impact cardio
7am 3/4c plain oats and 4 egg whites, black coffee sweetened with stevia, high quality multi vitamin and green tea gelcaps.
9am 5oz eye of round steak and half medium sweet potato
11am 5oz chicken breast and 3/4c brown rice
1pm 5oz eye of round and other half of sweet potato
3pm 5oz chicken breast and 2c raw brocolli
5pm gym: pre workout drink, intense high rep to failure lifting and 20 mins treadmill on 3.5 speed
6:30-7pm post workout protein shake (whey isolate with extra scoop of glutamine)
8pm sirloin, eye of round, or tenderloin steak and steamed broccoli
10pm 1c plain cottage cheese
I ate this literally every day for the entire duration. Cardio is 7 days a week, twice per day. Lifting 5 days a week of your choice. 12 weeks straight. No sugar, no oils, no sauces, no dressings. It will test your fortitude. But if you persevere without missing any cardio and never cheating one meal, you will drop 1-3lb per week and about week 7 you will start dropping 2-4lbs a week. This assumes you have a body fat of 30% or more. Starting weight was 227. At the end of 12 weeks I was 188, and at 14 weeks I was 185.
Great job in your achievement and solid meal plan!!
8 meals? You must be lying
Thank you for sharing this!
In today's economy, that would cost 600 a week!
@@paulf4802 probably around 100$ a week. Not too bad. Chicken breast, rice and broccoli are all cheap and eye of round(4oz) is typically 4-5$ each. You can probably find a bulk deal on them too or just buy the loin and cut it yourself for cheaper.
So say $10 a day for the eye of round(4oz) and 7$ for a bag of chicken breast 16$ for a couple bags of broccoli and 10-15$ for the rice. Plus tax. The protein shake and extra stuff is all your decision on how much you wanna spend. Not a horribly expensive diet.
Good tips. For me, i changed the way i think about eating. I eat to fuel my body and muscles. What is not fuel for my muscles is poison. And take pride in your emotional discipline when you feel cravings and use thoughtful logic to overcome them.
I love your work. I'm also in the health and fitness space. I understand this to be the truth. Lose the weight fast, then find a way to maintain.
Thanks for keeping it real.
My girlfriend trains on churros. Experiencing great results.
Its true....oh wait
Really like the 7 day focus on eating less with plenty of protein and the re-feed meal at the end. This is much more realistic than trying to reduce your calories only slightly. Thanks for including the maintenance plan as well.