How I lost 20 pounds in one month
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- Опубликовано: 13 фев 2024
- So as many of you know I have recently lost 20 pounds in just one month on an aggressive deficit, and maintained almost all of my muscle and strength, so here is how I did it. First, do not change your training intensity. Train very close, or to failure like you would normally would, using the same heavy weight you were doing on your bulk. Do not start doing light weight high reps, or training with less intensity, or decreasing your rest times because then you are just asking to lose muscle. The only thing different with your training should be your volume, in which I’d recommend no more than 2 sets per exercise, or 12 sets per workout. The reason being is that on a calorie deficit, your body has much less energy, making it harder to recover, and thus won’t be able to sustain super high volume. Not to mention, what’s easier? Maintaining strength on 10 sets per workout, or maintaining strength on 30. Yea I’m gonna choose the 10. Number 2, do your cardio. I personally did 1 hour of incline walking every day, which according to my treadmill burned 500 calories. Now obviously you can do whatever form of cardio you want, but at least do something. Number 3, eat at least 1 gram of protein per pound of bodyweight. Obviously protein is your best friend, and I’d recommend a diet of whole foods, but do not be afraid of protein shakes, as they are literally just straight protein, delicious, convenient, cheap, easy to make, my glorious king I mean myprotein. In terms of other macros, obviously you want to have enough carbs and fat, personally I did a 40-40-20 split at 2200 calories, but just play around with what works and adjust accordingly. In terms of how large your deficit should be, it kinda just depends on how much fat you want to lose, but the bigger your deficit, the shorter you should cut, so you kinda just gotta make that choice for yourself. Number 4, obviously, make sure you are getting enough sleep, at least 7 hours with 8-9 being best, and track your weight at the same time every single day to assess your progress. Yes it is completely normal to have periods of weight gain, but if the overall trend is not downwards after a couple weeks, adjust your calories, add more cardio, and make sure all the other variables I mentioned before are dialed in. And lastly, do not forget, it takes a long time to actually lose muscle. Going on a 5-8 week cut is not going to magically wither away your gains. Even if you lose a little bit of strength, that is completely normal especially since you just have less energy during your workouts, it does not mean your muscles are shrinking, so keep calm and use code “MAXE”
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym 
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Not even shitting breaks this man’s mewing streak😭🔥
youre so strong pookie max 🥺 im proud of you
You are a machine max. So impressive that perfect weight line on the app… you got everything point. I’ve been following you for a long time now, awesome to see you
Oscar worthy editing 👏
incredible, great job!
Yeah
Top quality content and editing
Thank you brotha!!!🎉🎉🎉
after bulking id recommend a back scrubber
Bro this is so true lmfao. First time I bulked and nearing the end of it reaching the middle of my back progressively got harder and harder and I could notice it 😭
Bro how much fat did you actually lose ??? And how much water do you typically lose on a mini cut?
what were your steps and activity look like outside of the hour of cardio
Hey Max, have you done a video on how to handle getting sick? I got covid recently and fortunately I'm on a cut so my lack of appetite is "helpful" rather than completely detrimental, but I can't work out (public gym pass and don't wanna spread sickness) and even if I can, obviously my intensity would be WAY down. Should someone even workout when they're sick or would that get in the way of their recovery?
Lol obviously no workout when you are sick... Not to mention your own body won't recover if you have a flu.
Wait until the flu is gone, then one or two days without gym to make sure it's gone, then hit the gym. Eat as you normally do.
Dont workout/ do light cardio if you think you can handle it. Im not Max but imo this is the best way to recover.
When I saw the title I immediately thought this is way overkill and borderline dangerous, but after seeing the whole video I am pleasantly surprised, if I ever have to cut I think I'll use your methods
Can you do a video on how to calculate your macros? :3
How much of a deficit did you go on max, I want to do a month and a half cut going into summer
How are you reversing your calories back?
Max what is that first machine called some of my friends call it a shoulder press and some of them call it an incline chest press
0:40 "yeah I'm gonna choose the 10"
FBI OPEN UP
how high of incline did u do with the cardio 3.0 speed?
Yo max u always talk about like training a muscle in the shortened portion of the movement or in the lengthened portion of the movement. Can u explain like what that means exactly. R u saying like u can build strength only for one portion of the movement or is it good to just have a mix of shortened and lengthened exercises or whatever?
@@KimliksizDevlet.for my side delts I only train them in the lengthen position and their growing just fine
Honest question, how long are your workout sessions? Does it vary by which muscle group you hit?
pretty sure he said on avg his workouts last from 1h30-2h
@@jzsoninb4 some pencil neck comes to 🤓 how that takes too long
What app are you using to track weight
Brother may i ask, what app are you using to track your weight progress?
I wanna know too!
Fitindex
ME TOO
me too
Me too
Anyone know what app he uses for calorie counting and weight tracking?
Hey Max, are you a full time influencer?
Max, can you talk more about the set range you are using? It seems so low, even on a cut. Are you going for a certain number of reps, or to failure on each set? In terms of intensity does that mean it’s full intensity for just two sets then?
Jeff Nippard on the maximum hypertrophy routine does a mix of close-to-failure and failure on most exercises.
2-3 working sets? 1-2 warm up sets before.
Early sets: 1 to 2 sets in 8-9 or 9 RPE.
Last set? FAILURE. 10 RPE.
Except for something like squats or RDLs where it's not worth it to go all the way to failure since fatigue is too much. (mostly 8 or 9 rpe all sets across the board, except for RDLs, where intensity is even lower)
He explained all of this in is recent vlogs!
sick video.
since when did you start cutting?
thank you for this vid. it just solidy my decision to do aggresive cut. 2lbs a week.
What Is the app that you Are using?
How much of a calorie defecit did you do to lose 20 pounds of pure fat uin just 1 months ,??
I think there's better ways for non-obese people to refine water weight/water retention naturally (Example: Increase muscle control, condition tendons, martial arts conditioning, etc.). Especially for someone younger whose bones are still growing at a moderate pace, I don't believe extreme calorie deficits for longer than a few days are necessary. You've still made really good progress though so even if the planning isn't optimal, you'll go further in no time as you learn more.
You can’t really “refine water weight” if you want to keep water weight to a minimum you’ll have to do cardio everyday, consume only the amount of water you need with sufficient electrolytes (primarily sodium) and not over indulge in sodium. If you want to lose weight (actual fat) calorie deficit and cardio work just fine. You can’t beat the basics. Conditioning usually just includes cardio. You need cardio to be a healthy individual 🤷🏽♂️
@terrencebollard629 Disagree, especially when someone has initially gained significant lean mass within a year and has a lot of unrefined/immature muscle tissue that could use more conditioning. I refer mainly to the water stored in the body (water weight or water retention) because this is the amount of mass that fluctuates the most before significant fat loss, and doesn't necessarily require a calorie deficit to control. Getting proper electrolyte balances also doesn't require a calorie deficit and has significant effects on water retention.
Basically i'm saying you can still improve muscle conditioning significantly without a calorie deficit. For example, I always had large abs but I noticed from my photos there was no or a faint vertical line between the sectors on the mid and lower abs, with only the horizontal lines being shown normally. Even when waking up in the morning fasted I noticed there was no difference in definition, so instead over a couple of weeks I taught myself some new breathing techniques and studied about the muscles and tendons in the abdominal wall, was able to get the linea alba under control (Get the center vertical line of the abs to relax and become concave while still flexing the abs) to a get a much stronger and fully diced display of the abdominal muscles, and strengthen the the transverse abdominis, simply through breathing exercise and a bit more ab exercises into my routine for the week.
Not knocking on cardio either (I already walk 2-4 miles daily), but simply increasing skill and the degree of physical conditioning a person's training program provides can still change the body significantly. A trainer learning easier ways to flex and display separation in the quadriceps muscles, while improving the effectiveness of their leg training routine is another example.
@@enteoz1694get a job
Hey Max, what if I come over for cardio... Does it count? 😏
whats that weight tracking app you were using
Looks like Renpho potentially which is a cheap body composition scale
How to i know hoy much cardio is enough for the week ?
Is cardio mandatory ?
Yo fire video. But can't we just agree 1 gram of protein per lb of body weight is too much? The correct is 1 gram per kg of body weight. I mean if you want to be extra sure go for 1.5 grams per kg. Yall don't realize that 1 g/lb is too much 💀💀
how does having less rest time bad? i went from 3min rest to 2 min will i lose muscle
Brother, I want to ask you this question, how to increase my muscle mass because I do not have money for diet to increase it. So tell me some way by which I can increase my muscles?
If your skinny and can’t eat in a calorie surplus because of financial reasons your screwed. Sorry. The only way to gain weight is to be in a caloric surplus
Does anyone know the app that he uses to track his weight progression
FITINDEX
Is it alright to do 2 sets to failure or close to failure for each exercise on a bulk as well
Yes, I just did that on my most recent bulk.
Yes
Yes but you also could get away with doing extra sets since bulking always you to sustain higher volume
What happend to the gym vlogs?
What was that weight tracking app he used in the video?
fitindex
The Hank reference 😂😂😂😂
does anybody know what weight tracking app is that
Fitindex
bro the editor needs a raise😂😭😭
You had a 500-100kcal deficit, and about half of it being water loss
No offense but losing 20 lbs in one month on that diet.. yeah, I’m calling bulls*it. Def most is water
@@justusgray276 his maintenance calories is quite high. Firstly he has a lot of muscles and if you see his bulks, he eats like 3500-4500 calories so yeah this is quite a deep cut for him. Add the 1 hour of incline walking and you get an insane deficit that is supported by the high protein and resistance training. 5 lbs may be water weight but you can clearly see how much fat he has lost and muscle definition he has kept.
@@kaiserfakinaway5909 one month is 4 weeks. Even 2 lbs of weight loss is borderline aggressive per week, and anything more than that is likely water- or from extreme fasting. Bro is still eating a hefty amount of carbs on his ‘cut’, and by no means is 2200 calories that low. My cuts are around the same amount. Losing 5 lbs each week is crazy. I get seeing morbidly obese people being able to do that intitally since they hold a lot more fat, but hard to believe someone already at a relatively lower body fat % like max lose that much weight, THAT quickly and to say its mainly fat. 20 lbs is ridiculous.
Bro hates Max for some reason 😂
I cut at 2800 and I’m same height as him, 2200 would be very steep for me as well
It's been 5 years since I started going to the gym and my muscles haven't grown much.
Seeing LeBron as your glorious king made my night.
if you are bulking how many sets do you do per muscle group ?
I do 10-12 per a week
3-6 per workout. 6-12 per week.
@@jacobblack666 @marken816
enough for hypertrophy ? and also I go failure on all sets(max). and how many sets for back in a week ? thanks
@@jacobblack666 right now i'm focusing on hypertrophy is it sufficient ? and all sets to failure ? thanks
@@marken816 right now i'm focusing on hypertrophy is it sufficient ? and all sets to failure ? thanks
Nice
Need to post the recipe for that chicken
Can u drop the hair tutorial?
Which rate of pounds per month / kg per month should you cut / bulk?
Try to gain or lose a pound a week depending on if your trying to lose or gain weight
@@ratman7212what do you recommend on a mini cut
1:22 is that casey kelly!
No but they look very similar
I will never understand how people can get away eating so much carbs on a cut. Even if it’s within calories, still damn
It’s all about energy in versus energy out at the end of the day. No matter what people tell you macros don’t matter for weight loss aside from the obvious priorities such as muscle retention and adherence
@@greendrill12 I get that, but if I have too much carbs for me personally, I start getting insulin resistant. I can increase fats and protein all I want but excess carbs I start feeling more bloated, softer, and fatigued from personal experience
Cardio, hiit training.
Bro just straight up said about body recomposition
i get weaker in a deficit. 😵💫
How old is this man
God damn it! I can’t call you Jabba or Dough Boy any more! 😝
So bro did resistance training, an hour of cardio, had time to measure and make a diet of specific macros and lost 10 pounds of fat in that month. If only everyone had that kind of time per day, like an hour is what most people would mostly spend per day because of other stuff in life. Great job on doing your content but most people just looking for fat loss shouldn't take this video seriously at all inspiration from him
"no more than 2 sets per exercise, or 12 sets per workout" what's your workout like?
Something important to note here is that Max did not tell us how deep of a deficit he went into. So I crunched some numbers.
Max claims 20 pounds of fat lost. Or 70000 calories.
Divide that by 30 and you get a daily deficit of 2333 calories...
So this guy is claiming that his 2200 calorie diet was low enough for him to be in that large of a deficit.
Think about it... This means 4533 (or close to this) is his BMR.
I call bullshit.
There is no way the information in this video is entirely accurate.
He's either on a good amount of sauce -
Not eating 2200 calories -
Or didn't actually lose 20 pounds in a month -
I saw a video once where he said he eats 3k calories on a regular cut I think so do with that what you will.
I think he just said 20lbs, not 20lbs of fat. I'd imagine at least 5lbs of that 20 will be water weight, changes the calculation quite a bit
When you lose weight caloric deficit you will lose a lot of water, plus glycogen in ur muscles
Dude loses 10 pounds in 1 month with my maintenance calories.. I wish I had this life man.
Edit : 20 pounds wtf?
The end got me 😂
I swear that I lost 10kgs in a month and I'm trying to gain wait, I've got my blood taken so I'm fine but jeez
What's happening with all those backnees 🧐
The wider your back, the harder it gets to scrub back there
How do you gain it in one month
You don't gain that in one month.
Is that a challenge@@marken816
Your lean calories are my bulk calories 😳
I have 114 lb
wait...thought anything over 1% of weight loss a week is always going to contain muscle?! This means I've been cutting too slow trying to 'preserve' muscle...which means I've been wasting time cutting.
1% is typically the highest recommendation made by the masses for weekly weight reduction. So you’re right, sticking to this rate means you really aren’t risking any muscle loss assuming your protein and training is sufficient.
20 lbs in one month is BS 😂
No bro it’s because he’s on gear, ofc he won’t lose muscle
20 pounds in a month works out at nearly 5 pounds a week??
that’s my question. That checks out to a 2500 deficit everyday. And it seems like he was eating 2.2k so he was burning 4.7k every day? Sus to me might be juicing idk
The first week is understandable 5 pounds of water weight glycogen. But after the first week weeks 2,3,4,5 should be purely fat ur losing since you already lost a lot of water
✝️💪
Face fat is the worst part of the bulk, it can make any mogger look average
1 hr Stair Master! Dude…
And also steroids. Can't forget the steroids. I'm sure that part was accidentally edited out.
you have the face of a 7 th grader and the body of a 20 year old in his prime
interesting
Your treadmill was lying to you lol
So many memes in one video
0:01 Okay. Now show us what those glutes can do 😩
How much juice are u on though?
He’s natty shush
Guys be careful, myprotein sucks
Ain't no way bro lost 20 pounds of fat in one month wth
Bros looking not natty
U look huuuge!
Still no wifey?
He’s 21 lol 😊
@@NhuQuynh-nv7fp so?
whyt about the people who have one kidney in terms of protein consumtion??
This guy hasn't been natural for a long time now. Same old trick of saying he is "bulking" to hide it.
Finally someone smart
You seriously think this is not natural? lol
Nothing non-natty about him. You're just jealous.
@marken816 oh yeah he has more acnea then Sam sulek even after finishing his puberty, he still gains a shit ton of muscle even after years of weightlifting but yeah he's natty to you🤣
@@marken816 low iq take. don't be emotional. just look at the facts. This guy has been lifting for way to long for all of a sudden gain 20 pounds of muscle. Just look at Dylan Mcknight. People like you also swore the guy was natural. He was not.