5 Signs Your Calories Are Too Low (You MUST Know This!)
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- Опубликовано: 5 фев 2025
- How many calories is too little? In this video I share 5 signs that your calorie intake is too low and that you need to adjust your diet to create a calorie deficit that’s more sustainable.
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About the video:
I often get questions such as “is 1800 calories a day enough” or “is 1500 calories good for weight loss”... and while calorie intakes are specific to each person there are also signs we can look at to ensure you’re not under-eating. Not eating enough calories can lead to muscle loss, low energy, and worse body composition. So how much calorie deficit is too much?
In this video, I share 5 signs that you can use to see if your calories are too low. Make sure you honestly evaluate your diet plan and adjust if you realize you’re not eating enough. Even though in the short-term it feels good to lose weight fast, it’s important to use an approach to losing body fat that’s sustainable long-term. This is especially true if you have a lot of body fat to lose. Apply these diet tips and I’m confident you’ll see great results on your fitness journey.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.
Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#calories #caloriedeficit #fatloss
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.
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We all know that creating a calorie deficit is the key to fat loss but what if your calories are too low? Here are 5 signs you’re trying to get lean too fast and the implications that carries. Enjoy! -Mario PS. After you finish this video, here’s another one you’ll really enjoy: ruclips.net/video/7HYagaRxctE/видео.html
Thanks for the video, something to keep in mind possibly later into my cut
@@DrOrr cheers!
Great info, thanks Mario. Here's a question you may not receive often - I took one of those tests where they measure your bmr by hooking you up to a machine to capture your breath, I clocked in at around 1650 which is way below the usual expected 2100 for a guy my size / age (2100, I'm 225 lbs right now, 6'0", around 21 - 22% bf). I train regularly and plan my meals, I eat around 2200 calories a day, but I don't see any changes unless I drop calories way low, but then I start getting cravings and also lose muscle (though yes, weight loss occurs too).
given the bmr, what approach would you take to determining calories for fat loss?
@@MuslimBestLife bmr is not the same as maintenance calories, it is the calories you need to sustain life (while lying in bed doing nothing much). Maintenance calories are the calories you need to sustain your everyday activities without losing or gaining weight, which will be quite a bit more than 1650 especially is you're living an active life and doing weight training.
Have you tried sticking to a mild caloric deficit for at least a month? No changes then? It would be really strange that your body does not respond at all to any diet unless you diet in an extreme and unhealthy way.
I forgot which RUclips influencers said it but u won't lose muscle no matter how big the deficit as long as u have enough body fat and eat enough protein (1 gram per pound of body weight)🤔
One of the things I learned the hard way is that it is not just about calories. Macros count as well. I spent couple of years losing weight and gaining muscle and towards the end when I was almost at my target weight I started having these huge eating craves every couple of weeks. Totally uncontrollable hunger. I'd binge huge amounts of calories for a day or two. I'd eat everything I had in my cabinets, fridge and freezer. Then when it passed I'd go back to my 1700ish calories a day and be fine with it for couple of weeks until I got other one. It was a total uncontrollable hunger like you wouldn't believe.
But the problem didnt go away when I went to to 2000 calories. Even at 2500 I was still getting the binges. I upped my proteins, spread them out more evenly around the day, tried more scheduled eating routine, more sleep, better sleep, better recovery, more fiber in my diet, all the usual healthy advice. I was not doing anything crazy either. Cooked all my foods, no processed foods, ate a lot of vegetables, wasn't avoiding anything. Had carbs, ate fruits, sometimes ate unhealhty foods too so I wasn't being overly strict and eating was not controlling my life. But nothing really worked. Every one of those changes made a small improvement but didnt fix my main issue.
Turns out I was not getting enough fat in my diet. So now I eat about 40% more fats per day. I don't really feel any difference in my day to day but I have not had a single binge since then. Not once. The worst part is that I knew I was low on fats on my diet. I just wasn't able to make the connection between low fat intake and the binges because 13 days out of 2 weeks I was not hungry, low energy or brain fogged. When you google low fat intake issues these binges are never mentioned. How could not eating enough fats only trigger this kind of episode every 2 weeks? I don't know but for me it did.
I think our bodies are pretty decent at storing fats from a binge. And then it runs out.
I've noticed the same pattern.
I do feel more hungry on my cheat days because I usually eat carbs. Fibers and protein keep me satiated for very long.
@@DantesInferno96 The more carbs I eat, the hungrier I get. Which is already explainable when looking at blood glucose. @Erwin fats are a important piece to regulating hormones, you might've been experiencing hormonal changes every now and then causing more hunger.
@@joost1183 Maybe you were eating the wrong carbs. Good complex carbs fill me up and keep me feeling full.
@@chriswilson1968 they do so for around 3-4 hrs. I realize Ive been talking about fasting related hours (8+). 😅
"sufficient sleep, protein and that you're hitting that like button"
That was pretty slick Mr. Tomic
lies
I am working to get to 15% body fat. Was at 35% nine months ago. Now down to 20%. Watching this video now is perfect timing for me, helping me to be realistic and pragmatic. Thank you.
I'm on the same road was about 30 to 35% good to see I'm on the right path and I think this verifies my diet is correct too.
that's it fuzzy keep it going my son
how do you calculate your body fat? my smart scale tells me that my body fat is 17-18% but as per pictures I can assume that my body fat is around 20-22%.
Also, my body composition: most of the body fat is in the belly, but almost nothing is on another part of the body.
@@mr.lupus666 first of all a scale is okish to measure, but the most accurate is a dexa scan. But ways to improve on the scale is to measure in the morning before having water after shitting
How you doing now? Hope you stayed consistent
Last time I got to 10% body fat in 3 months and faced an extreme relapse with some severe side effects. Recently started watching your videos and realised my mistakes. Starting the journey again after 2 years and will be progressing gradually this time.Thanks!!! and keep up the good work.....
Happy to help out!
Side effects from getting leaner?
@@ronaldmccutcheon1329 did it myself lost sex drive and was getting ill a lot. then i got into where i realised it was developing into an eating disorder.
Im close to 10% and I don't know how I could possibly gain back a bunch of fat, id basically have to force feed myself and never move
@@SnoopyReadsAnd I don't know how people bulk after cutting. I did a small cut then eat maintenance for like 2 months and my body already look like close the previous state. When I start bulk again I will just look fat.
Reader: Mario is correct. Painfully accurate! Personal story:
Over the last 2 years, I gradually rose up to 330lb (~150kg) at 5'10'' (178cm). Highly sedentary autistic male. By the time May 1 came, I felt completely ill and dysfunctional across my entire body. Decided to change.
I immediately implemented a 1600kcal/day diet with just barely enough protein (102-108g) to build some muscle with home dumbbells & walking at night. Two weeks later, I had lost the expected 9-10lb, but afterwards I found myself using 2 cheat days in the week. Then 3 cheat days, etc., and now for almost a month I was stuck at the same weight, almost gaining back again. Tired, uninterested even in walking, let alone weightlifting.
For the last week I've gone back up to 2,100kcals/day. Hurts the pride, and makes me feel like I'll never slim down fast enough, but also allows for more protein intake (without supplements), which grows muscles and helps metabolism over time. And I feel more satiated and energetic to do what needs doing for health.
Rather than chase only one fortnight of "feeling" healthy & giving up soon, invest in your future health long-term, as Mario says.
True, the key to a great amount of happiness is to install healthy daily habits that are easy to maintain because you actually enjoy them and find it easy to sustain them. It's like cumulative interest, this doesn't make you rich (or lean) overnight but after some long enough time you realise that you've ended up rather well, without having the impression that it's cost you lots of sacrifices.
Same goes for lesser habits alas: after some years you realise you're quite miserable despite not actively having set your own house on fire or drinking a liter of vodka daily.
That’s just like your opinion man
Finally under 15% BF for the first time in my life thanks to your videos. Your content has undeniably been a key. You the man, Mario!
Awesome work! 15% body fat is a great place to be
Currently sat at 17 and been there for about 2 weeks, wondering when I will get there! Was it a long slog to get below 15?
Wait how are you guys measuring your body fat percentages by the way?
Calipers?
@@dravitgupta7927 scales
do you see your abs clearly?
What seems to be working for me is every time I lose around 10 pounds I stay there for a while and recompisition to build the muscle back before heading lower. Not really what I was planning on but seems like my appetite demands this
I’m doing something similar to this, I rotate between bulking, strength training, and lean diet in that order. Making crazy progress casually.
Honestly the only fitness influencer that makes sense. No unrealistic standards, and making the journey more manageable 💪
Thank you!
Agreed...although I would add Sean Nalewanij to the list as well. Him and Mario are where I get my info, and I watch Coach Greg for entertainment.
@@jayharry2237 Sean is great!
@@MarioTomicOfficial I agree, he led me to you and you both don't disappoint. I'm down to around 17% bf and I'm consistently hitting PRs in the gym thanks to you guys! Many blessings to you both.
I can relate to what you say here, Mario. I was adhering to a daily calorie intake of 1700 kcals for three months and noticed no weight loss. I upped the calories to 1900 and now I have more energy, perform better in the gym, and have lost a good amount of body fat. The cheat days also became noticeably more frequent while I was at 1700kcals; at 1900kcals they don't happen at all.
Slow and steady wins the race! This was my experience as well. I've lost 60 pounds now :)
How tall are you tho? And what was your weight?
@@Usario321 he is 5’2” or 148cm and weighed 295lbs at the start. I know because he is my cousin. Niko my cousin is here
I just shifted my diet from 1600 to 1800, I hope I get the same results as you
this is insane how the body respond i was at 1700 good , i tried 1500 for 4 days feeling like a zombie from the walking dead holy shit
Wow! Can’t tell you how many times I’ve fallen into the too low calorie trap! Excellent content! Thanks!!
Glad you enjoyed it!
@@MarioTomicOfficial I Wright 289, down from 308 from last month, I've lost that weight by eating 2200 calories a day, my question is, will I continue to lose weight until I get to the weight that needs 2200 calories to maintain?
I was constantly consuming way too little calories in the past while trying to lose weight which always led to plateau and eventually to give up. I’ve been on keto diet for like 4 month now (-500 calorie deficit at 1700 total calories per day for the past 2 months) and I feel great! For me it is really important to track macronutrients daily. I feel extremely focused all day and I am also getting stronger at the gym lately which is great. I noticed that since I stopped obsessing about losing fat and made this info a lifestyle that I enjoy changes come faster than before!
To get lean, I find that it's good to have those super low days once in a while. I wouldn't try to sustain 1500 per day for more than 2 or 3 days, but I do start seeing better fat loss when I "go low". And as far as losing muscle goes, I never see any of that. When I feel weak, I increase calories again. It's a cycle and never a linear process.
I absolutely agree with you.Monitoring energy has a learning curve though but so has everything.If you can handle two or three days of going low,why not do it when trying to lose weight..Get that numbers down a little bit to motivate yourself further
I like the approach too. What BF% do you aim for and consider to be lean? I’m at 1900-2000cals a day and I’m feeling stagnant and like a hit a plateau. So close to the end goal but feeling stuck. Have dropped 33 the past several months. Just a little stubborn fat left in the common lower mid area section.
@@Pstacks0906 I don't measure body fat percentage anymore... but I do use body fat calipers directly at the spot next to my navel to measure my progress. I just use the millimeter measurement as a gauge of my progress. Also when I can see the iliac veins on my lower torso, I know I'm lean. There's a level I'm not willing to go, because I like to have some pizza once in a while.
@@Pstacks0906 Hi paul, if you're not walking or doing any other forms of "cardio" then I found that adding in an hour a day of that really helped. Or try 2-3 days of 16hour intermittent fasting per week, or drop calories to 1500 for a couple days here and there. Your body wants to hold onto those last few pounds very badly cause your body knows you're healthiest at that body fat percentage. But none of us want that, we all want lean-ness.
@Jim Mason I'm happy at 12%. No one needs to go lower than that unless you're competing or modeling or something.
I personally started at 180 lbs, I’ve been eating about 1700 to 2300 calories consistently with an occasional 2500 day. I have lost 17 pounds in 2 months. I haven’t super drastically changed my day to day activity ( I do play baseball). And just for context I am 5’6, 15 years old so 180 is quite heavy
I’m currently eating about 1800 calories a day and weigh around 150, something that helps me is going to the gym 6 times a week but I rarely do cardio.
At 15 years old? You cpuld look at a dumbbell and lose 5 pounds. Older folks don't have it this easy
Hope you’re still doing good man! I was 180 at 15 too. Maxed out at 305 in August at 31. And now I’m having to work to loose it and get back down to even the 180 I was back then. Getting control over your habits young is really going to help you in the long run!
Since I re-started my fitness journey 7 months ago, I've always been in a caloric deficit because of the 20kg I gained during the pandemic. I'm using a sort of a "cycle strategy", which allows me to switch from a caloric deficit of 300 to 600 based on my routine, motivation, social life, etc...
Right now, since it's summer and I'm really close to a 15% BF, I switched again to a caloric deficit of 600, eating ~1650 calories per day (which, in my case, is less than "10cal per lb"); of course, during these phases I feel more lethargic and I need lighter weights and more rest during each set, but I still think it's really useful when you feel you reached a plateau
This is exactly what I'm doing. I have a defecit for when I'm training hard, a defecit for when I'm sedantary/low activity and added calories to those for the week before my period (coz that's when my body is doing a lot of work to prep for the kid that ain't gonna be there 😅) I've managed to lose 10kgs in 2.5 months because of this strategy
Mario, this video couldn't come in at a better time. After a little out-of-hand bulk where I ended up at 25% BF I started cutting in March. Lost nearly 15KG until now but recently I've started getting tired and sick way more frequently. At 88KG I'm running a 3300-2300=1000 calorie deficit and I think that was manageable just fine above 20% BF but now it's just draining. After watching this video I decided to do a 2 week maintenance period followed by the last part of my cut in a 500-600 calorie deficit. Think that this will put me back on track!
I have stopped bulking cutting forever. 2 years ago I decided to lose weight until I felt pleased and then stay there. I went from 98 kg to 90 kg at 1.83 meter height. Have stayed there this past year aproximately. Not shredded at all but visible abs and looking pretty jacked in the right lightning. I have energy and workouts are good. I guess I could do a mini cut for summer and then go back to 90 kg but 90 is set as my absolute heaviest.
This video could not have come at a better time, Mario. I'm definitely struggling with my calories and some of these are quite relevant to me. The walking bit is definitely something I need to get back to. I've lost close to 70 pounds since I started my journey at 299lbs and I've hit a wall like no other with slipping around and eating stupid crap again here and there. But I'm trying to right myself back up and videos like these help. As always I'm glad to have found your channel. Take care!
Keep it up man! That was last month for me. After a couple months of consistently losing weight, the scale didn't move at all for me in May. Crazy thing is I still lost an inch on my waist. I still look the same in my opinion but the numbers can't be faked. I was also in the same boat. Couldn't really take it anymore and went a bit crazy on the snacks for a while. Back on the wagon now though and the scale is starting to move down again! Even in a plateau we're still gaining the knowledge of what it takes to live more healthy lifestyles day to day 👍
Stay strong!
Buy a good rebounder. Watch your fav tv shows/films or use playstation while rebounding. You don't even have to jump that hard, just nice and easy and the fat will melt off.
I've been on IF now for just over a month. Pretty incredible results. My energy levels are actually so high that my muscles physically can't keep up sometimes. My recovery after working out is VERY fast, and I've found myself where I can run up and down stairs perfectly fine again, done it up a story of stairs 6-7 times just because I felt bored and didn't even break a sweat. #1 rule of IF- nutrition. Cut out the junk (Sodas, alcohol, high sugar drinks, salty snacks, etc), make your meal(s) to squeeze as much nutrition as you can get for the caloric cost. If you find it hard to get certain nutrients or minerals for the caloric cost (Protein is a very good example), mild amounts of supplements work fairly well, but you shouldn't try to be completely reliant on pills. Go low on sugars, cholesterol, and carbs, and go as much as you really can with proteins, vitamins and minerals, and unsaturated fats (Like in Avocadoes, nuts, etc). After like 2-3 days, you'll slowly learn that most hunger is just a feeling and most of the time, it's a lie because we've conditioned ourselves to go 3 meals a day, so we're eating out of habit, and not out of necessity. True hunger will leave you a gnawing feeling, you'll only be able to think about eating something, and maybe some light-headedness, but a lot of people find it hard to push past a plateau because they're still eating 3 meals and like 3-4 snacks per day. Cut it down. You don't need to eat that often and all you do with that is keep glycogen burning instead of your fat storage. Of course while you fast, don't eat so much that you're running too high, but also be a little below maintenance. If you want to try IF, whenever you get hunger feelings, drink some water. If after 10-20 minutes you don't feel hungry anymore, it's not because you were, it's just because you trained yourself to think that you should be, when you really aren't.
What exactly protocol do you use? 16:8 ?
@@oliviaseymour3237 I was on 16-8, then I moved to 20-4 after the first 2 weeks. Now I don't even really have a set schedule because I can identify when I'm truly hungry and when I'm eating out of habit, and sometimes that even comes down to OMAD (One Meal A Day) or once every blue moon I'll even skip to the next day, fasting the whole time, simply because nothing looks that appetizing.
See most hunger people experience is because we've trained our bodies to think we're hungry, much like we have schedules to work, schedules to sleep, schedules to go get groceries, it's not because you're actually hungry, it's because you've been conditioned to think you are. After just a month of IF, my insulin is so sensitive that eating truly nutritious food feels almost like a rush of blood and adrenaline, that might sound painful, but it feels great, and it makes me appreciate every bit of food I eat now. A lot of people won't experience much changes quickly on IF because the diet you eat on IF still matters. Even if you only go OMAD, if you're tearing down 2,000-3,000 calories of doughnuts and cupcakes, you'll never get anywhere. I combined my IF with a slightly modified version of Keto, the only changes are that I try to get as much protein as I get fats and other vitamins and minerals, make EVERY calorie count. My rule is that if I don't see at least 3 good sources of nutrition in the food I consume, I leave it alone, so realistically as long as you cut down the sugar and carbs to a bare minimum, you'll do fine. I took out all the sodas, sweets, junk food, and kept the fruit juices and fruits to a moderate level. It truly works.
This is the first type of diet I've ever seen and experienced where it feels sustainable, and I have a new way of looking at things when 2/3 of my day isn't being ruled by my stomach's schedule. Just be warned, the first couple days are hard. There's food everywhere in modern day civilization, and you're going to be tempted. Mental discipline and understanding that hunger is for the most part, just a feeling are key to getting through the storm. Because once you get through the hard part, your body will enter ketosis and autophagy, where you'll start eating the fat for breakfast, lunch, dinner, etc depending on when you choose to eat. Ketosis is the process of your body breaking down the fat cells into triglycerides, which are another block of energy like kcals, and autophagy is the process where your body effectively takes all the storage and eats it, recycles all the things floating around the body, and flushes your system out. Make sure you get enough protein, to minimize the amount of muscle mass loss, and working out will only help to keep your body in top shape. I love swimming and doing exercises at home. If you're very overweight, swimming is the best exercise there is. It's non impactful on your joints and exercises every muscle group in your body.
If you're going to do it, start it off easy. You'll be able to start distinguishing the different feelings within a week, maybe two if you're really staying true to the plan.
@@point-five-oh6249 I did the exact same thing for about 7 months; I got shredded but at a huge cost. I started doing cheat days once a week which basically gave me a binge eating issue that I'm still dealing with a year later. IF works great for some people and it did for me for a while, but there are definitely some issues with ignoring your hunger and restricting so hard. I used to think fasting was some holy grail too, but at the end of the day it's just restriction and I found it easier to stay lean with three equally spaced meals anyway.
I wish you the best but try to think of things years down the line and whether it's practical to fast for 20 hours a day and not enjoy certain foods, maybe it's worth it for you but was not for me.
@@Da-Creams That's kinda the thing though, most hunger is just from us being indoctrinated to believe that we should be hungry, when in actuality, it's just a schedule. Once you've been on it for long enough, you start to tell the difference between real hunger and cravings, most of my cravings went away after 2 days and the cycle of one large meal per day became natural feeling after idk a week or so? I try to get in as much nutrition as I can with the meals and it's helped a lot with feeling empty, then coffee and tea help it a little more.
I mean, we still have genetics back from when humans were still hunter gatherers. This kind of thing should be relatively natural after you break out of what society says you should be doing. But I do appreciate the words of caution. I don't really have eating disorders in my family, just bad on genetics when it comes to gaining weight. Used to not be so bad when I wrestled and stuff way back in high school. Covid lockdowns wrecked me.
“Cut carbs, cut this and that” is the biggest sign you should never give nutrition advice because you have no clue what you are talking about. It’s funny that beginners think they should be giving advice. 1 month.. really??🤣🤣 I’m around 10-11% bodyfat working out for 8 years and I’m not removing carbs or sugars from my diet, what is this clueless advice even regarding X amount of meals per day. IT DOESNT MATTER IF YOU EAT 1 BIG MEAL PER DAY OR 4 MEALS. It comes down to preference, and what works the best for each person. Oh, and I’m enjoying my ice cream every day and I’m still in 10x better shape than you will ever be. Please don’t ever give nutrition advice ever again because you are absolutely clueless
This has been so helpful. Your description of too many cheat days resulting in staying at maintenance but also reduced gym performance has been super true for me lately. Thanks for including those "descriptions of symptoms" as well as the number estimates for how to set reasonable goals.
It’s happening to me. Constantly thinking about food. The worst is feeling guilty.
@@marcusvinicius7510 Well I'm glad we both got the wake-up call that our current plan isn't sustainable, and can adjust to slightly more calories per day so we don't get the urge to do big cheat days.
Best of luck with your workout and diet consistency!
the way you describe things is so easy to understand and I appreciate it so much!! Thank you for this!! I am a woman (34 yrs old have been on fitness journey since Jan 2022, was 185, now 158) and have finally gotten into the new habit of burning 900 cal per gym sesh but was at a 1300 cal intake per day and I was dying...legit was having headaches and I'm trying sooo sooo hard to get down to the 120's but am stuck in the mid-150's. It sucks so much :( have been in the 150's since March and have been honestly working out like 5-6 times per week nonstop, doing 500 cals burns to 800+ cals, until now. This last week I started the new cal intake at 1300 and started trying to burn as much cals at the gym as possible, hitting the 900 cals, but was quickly faced with major headaches, fatigue, and even started hallucinating. Sucks so bad..I figured it was the adjustment period but after last night's migraine, have decided to move up to 1700 cals and will try my best to watch my macros as much as humanly possible. Thank you for this video!!
either your joking or you have a serious eating disorder. get help.
I’m early 40s 5’6” … Started at 205lb and dropped down to 175 over 6 months going to the gym 4-5times a week averaging 1600-1800 cals/day. Then the holidays I enjoyed the holiday gatherings but stayed on the wagon eating predominantly healthy but my weight shot up to 190 by end of the year. I know I ate desserts etc. but not extra 3500cals x 15 to gain that much weight in fat. For the first 6 weeks of 2023 I was eating 1700 cals again with no real loss in body weight but just recently upped my calories to 2000-2100 and the weight is coming back falling off.
I don’t fully understand how it all works but I’m happy it does.
Maybe your metabolism responds better with more calories? Idk, it's strange
Sign 3 is me all over. I eat below 1500 Monday - Thursday then binge Fri - Sun on alcohol and door dash. Good to know it’s a major issue.
I was working with a nutritionist and she set me on an even split of macros with a 1600-1800 calorie per day target. Problem? I was 230 lbs when that started. So yeah, in just 2 1/2 months, I had dropped to 200 (199 some days). Problem is, I was constantly thinking about food and what I had to do to lose weight. Then I hit the plateau, probably because my metabolism had slowed down. I’m now back on a diet after climbing back to 215 by NYE. I’m consuming around 2000 calories a day and augmenting my deficits by getting back into running. This feels far more sustainable
I find if I add a shake (Micellar casein or isolate), I don’t think about food… and it’s easy to get down. Each shake is 120cal and provides 30g protein, with near zero carbs or fat.
I too, ate very little but was near 250 lb
To build your deficit with cardio, makes not a big difference. Deficit is Deficit!
@@Zugmaschine for sure. I just find it easier to burn more than to restrict food. I’m way more comfy adding 400-500 more calories of burn than subtracting 400-500 calories of food. Like yesterday, I did some moving work (a few furniture items), so I didn’t get the chance to do a real workout. And keeping under 1900 calories sucked.
@@hornetguy9063 maybe you are special and it works for you. But its proofen, that the best way to build a deficit is about calories. From cardio you have to do very much for a few calories and it makes you more hungry.
I am 6'4" and went from 225 to 205 pounds on a calorie deficit. I was targeting 2,500 calories. I am now targeting 3,000 calories and still still losing weight. It is challenging to hit my macros while taking in more and more calories.
@maltheri9833The math isn’t adding up 😂
Worst thing I noticed is eating low calories. Especially for big guys like me. I would rather eat 2000-2400 range and lose fat a lot slower but gain muscle faster and feel good about myself.
For me the game really changed when I started actually tracking. When I would try to lose weight in the past I did it casually by eating healthier but then could never keep it up. When I actually started tracking I realized that when I was trying to eat healthy I was not eating anywhere near enough, no wonder I couldn't keep it up. I'm happy for people who can intuitively eat or have enough experience to know roughly how many calories they are eating, but boy I am not one of them. I think that almost every beginner should track things so they know how much they are really eating!
Yeah, tracking really did the trick for me. I know it can seem like a pain in the ass but I always recommend it to friends that ask me, at least for some time to learn the aproximated calories of their usual meals.
I started of with a calorie deficit between 1500-1700 calories. Did this for 3 months and although I lost 7kgs I just couldn't hit the gym hard enough and overall I felt like crap with very little energy. I am in my 5 month now and I don't even count calories anymore. I probably average around 2000-2200 calories. By gym sessions are so much better and I feel fantastic! I'm not able to lose the last bit of belly fat yet as the fat loss is much slower, but i'm not fussed. I know it will eventually go and at least now my workouts are great, I am building good lean body mass and feel fantastic!
2200 kcal is still super low haha
@@hanskazan7403 yeah I know but i'm only 70kg and I am trying to stay in a 300-500 kcal deficit. My weight maintenance is about 2200 kcal. But then I do weight training and walking which gives me that extra 300-500 kcal deficit. I mudt admit though that now I have stopped counting calories I am probably eating a bit more.
You are taking enough protein and you hit that like button was quite funny and smart way to tell people to like. I liked!
Cheers!
I started at 25% body fat, 6 months in im at 19%, can’t weight to hit 15% body fat and start eating at maintenance 😩
Great Video.. The right plan in with caloric deficit has brought me to 11% body fat at 49 years old.. The great thing about knowing that we can cut calories to lose body fat around our abs, back and obigues is the true fat loss remedy.. Cutting the calories to low is not good at all. The biggest thing that I learns over the last 3 years is that the caloric deficit along with resistance training has been the key to fat loss with a happy lifestyle
I’m eating more 2500/3000 cals, working out/training less, 2-3 days of lifting but getting 15/20k steps a day. This is the way! I’ll be down to 15% by end of year. Lost 65 lbs between feb 2018- sept 2019. Gained back 25 during lock downs but I’m almost back to my lowest of 187. Great video! Happy liking and subscribing will help too! 😂 can’t wait to watch more of your videos.
4:47 - Yep, think that's where I failed last time. Started out just Saturday was a cheat day, eventually it turned into all weekend.
Great video!! Had this trainer put me on ~1400 calories/day and I had all the signs from the video. Increasing my caloric intake slowly each week is already improving my quality of life.
Its individual, i eat around 1200-1400 kcal, which means i am roughly on a 1000kcal deficit (desk job with not much time to do cardio) and feel absolutely great. It also matters what do you eat, you can a lot of food rich protein, i cook myslef and i eat a lot but kcal low food but at same time rich with protein (daily intake around 140g). If i would stick to the general advices (eg eat 1700+ kcal / day) i wouldn't loose any weight
@@Dylematix I was working out 6 days/week on the 1300-1400 cal/day diet and felt terrible the entire time lol. Trainer had me doing 3 days of cardio and 3 days of resistance training. Definitely not the right combo for me
@@SmokingwithBush That's understandable, especially if you don't really have the right diet - you know you can go as low as 1000kcal, but if its a good diet, you would feel great. Also with so much workout, you have maybe been in a 2000kcal deficit. But i really focus on having as protein rich diet as possible, while having big income of veggies and fruits. For my breakfast i have like 4 egg whites hardboiled, ham, lots of veggies.. its really lot to eat and its mostly under 300kcal.. and i feel so full, for lunch i have something like 200-300g of some lean meat, chicken breast or fish or some red meat - but with little fats. Again with a lot of vegetables and less carbs - potatoes maybe 100-150g tops, but again, very filling food but very few kcal. And for the lunch i would have some greek yoghurt, or two 0% fat, very few kcal, but very filling again. Also some fruits here and there.. If you count it all you will get to somewhere around 1300kcal per day. All that while i ate more than any average person, but half the kcal.
also for me it works best to loose weight and then gain muscle, and not try to do both at the same time. Just doing some bodyweight excersizes to stimulate muscles so i won't loose them, and its working great.. at least for me
@Dylematix I did 1200 for 5 months. It was sustainable for the first 3 months but I struggled in the last 2 months. I increased to 1600 and I can sustain. Sometimes, I can't even make the 1600 limit because I do intermittent fasting and sometimes end up eating less than 1600 but I don't feel hungry, maybe I eat 1600 on some days.
@@Dylematix what did you eat for dinner? You only mentioned breakfast and lunch?
i've been tracking my calories very exact for three weeks now and I noticed that with my aim at 1700 cal / day I have trouble reaching that because I don't feel as hungry as I have in the beginning.
Are you doing keto? I noticed I’m eating like 600-800 calories and not really feeling the hunger even though I’m doing HIIT, then again I’m overweight lol
Great video brother!
I started cutting when I was 79.5 after bulking, I'm eating 2,000 calories with 170 protein.
A week later (now) I'm 77 kg.
My only concern is losing strength at the gym because I worked my ass of to get stronger! I don't do any cardio but when I stop losing weight on 2,000 calories I'll start doing cardio.
This is my first cut i wanna get to 74-73 kg hopefully 13% body fat. Not sure if that's gonna be the case
Cardio is important for overall health
@@Ethan-vq5vo Thanks, Captain Obvious!
Calorie deficits are very much individual. I'm 6'2 and a 1,000 calorie deficit would be about 2,400 calories. That's about 2 Ibs loss a week. I had to increase calories because I was tired all the time. I decided to go to a 500 calorie deficit and feel much better and still hovering around 1 - 2 pounds per week fat loss. Fat loss is an experiment.
Great video Mario! These tips are just what I need right now. For couple of months I have been following some meal plans from Nextlevel Diet and I lost so much fat but I need all these kind of advice just to boost things up as much as I can.
Mario - you content is just the best. Such honest and pragmatic advice.
Appreciate it!
Thought I was crazy lifting at 1600 calories but it's the only way I'm able to consistently lose weight. My goal is 160 as I cannot seem to lose the fat around my abdomen. Hopefully I can get there.
To anyone having this issue: Add some cardio. Just 30 minutes of walking (like he mentions lol, I didn't even get to that part of the video yet when I initially commented). 1600 is a painfully low amount to eat speaking from experience. Somehow despite making a similar deficit with 200 calories extra eaten but burned off, it keeps you way more sane. In my experience, some cardio is necessary to get ultra lean, because it becomes painful to hit protein and other micro-nutrient goals with super low intake levels.
But also, I can't help but think that if 1600 is the amount required to see any fat loss, then you don't have much muscle to begin with and it might be easier to get THAT lean later. I realized after raising to 2000 (from 1500) that I was still in a deficit and undershot my calories by way too much.
Up th calories, eat once a day or twice a day in a tight eating window. Hello abs 🤙🏻
@@MsBonsai2010 why up the calories? Then I will put the weight back on?
@Crypto Fitness Upping calories just means a smaller defecit. Once you get around 15%
@Crypto Fitness Upping calories just means a smaller defecit. Once you get around 15% you need a smaller defecit like 300 calories a day. Takes longer but it's the best way
Played sports and lifted form 14 through college stayed around 10-12% body fat, that was like 8 years ago. Most of my 20s weight has fluctuated never had any issue losing it. Recently though went through a terrible depression and got biggest I had ever been in my life. It was the wake up call I needed honestly, ended up eating about 1300-1400cals a day and walking 5-10 miles 5-6 times a week. Was able to drop 40 pounds in 3 months and transition to a sustainable diet more focused on building muscle. the diet I used wasn’t meant to be sustainable just to get the weight off and transition to a less restricted diet.
My question is that 3 months of that intense dieting really that bad? Especially when I had all that extra fat to burn?
for me personally, to get shredded naturally, i have to do 1500-1700 with cardio everyday (30 mins post workout, 60 mins rest days). It's not easy, if it was easy then everyone would be ripped...
dude I did the same. I dived straight into a big calorie cut + hours of LISS cardio to get crazy shredded. But it was not sustainable at all. I was at the risk of continuing to lower my calories even more, and add even more cardio, but I felt like crap haha.
@@CoWsGoNeighh the key is u start calories higher say like 2500 with a bit of cardio, then cut calories and up cardio each week slowly. Cardio can be capped at a certain point at specific minutes but continue to cut a bit of carbs/calories each week till the end result. This is what i learned.
if it's easy then everyone would be ripped ---- dude exactly. I'm so sick of people saying it's so hard to eat right and exercise blah blah blah. and they think it's easy for me to get fit, and that it's somehow harder for them than others. it was never easy for me or anyone to get fit. I just didn't complain about it when things were hard.
sorry off topic. just wanna vent a bit
@@pinkegg3179 its ok man, i appreciate the response and yes it is tough. At some point of getting shredded, you gotta mentally be tough and keep talking to yourself to keep pushing during those exhausting lift and cardio sessions. In addition the discipline needed to stick to the diet is another thing.
What is your height?
I could use some advice or at least this answer. I started at 440lb back in Nov. As of this morning, I am 318lbs. Yes, I have lost A LOT and have a goal of 190. I am 55 years old. The main problem now is HAIR LOSS. I have always had nice thick hair. I think it is diet related due to the significant weight loss and not enough protein. I DONT want to lose my hair. It has gotten pretty thin on top. My question is: could it be coincidental and I would have started to lose my hair around this age OR am I eating too low calories and dropping weight to quickly? Thoughts?
on my way to 10%bf. im enjoying the journey so far and my body feels powerful than ever before. please upload more so i can smash the like button more. thank you coach mario!
Nooooooooooooooooooooooooooooo!
Just for example yesterday I grabbed my hibachi charcoal grill a 1 lb steak and a chicken shish kabob. I combine the ingredients with the kabobs and fed my dog some of the chicken and I ate the steak with some green peppers, yellow peppers, onions and mushrooms and enjoyed every ounce. Then right after my dog and I went for a fairly Long Walk I did not feel hungry the rest of the day and evening and woke up feeling great this morning! I'm 64 years old and have been retired for 2 years and have been regularly exercising daily. I lost 30 lb from 198 lb to 168 lb. But I lost my weight gradually through hard work. This is my natural weight when I was in my twenties.
I’m at around 17% and it’s tough getting down to 12%. The body doesn’t want to part with those last few pounds. When I had 30 pounds to loose, no problem. But when you get really lean, it seems tougher. But, I’ll get there. Just need more consistency.
Ive done what Mario pointed out. Cut for 5 days, but go off track for a day or two. Then repeat, etc… so now I’m trying to stay consistent to get to the finish line.
Lose.
@@MatthewSmith-uf6tr Loser
try INTERMITTENT FASTING
Excellent advise. The wisdom of the body is here. Don’t we excessive. Be consistent and listen to your body.
Thank you, have been on 1300-1400 calories a week for a month as a 174cm 88kg male but have noticed that my strength during weight training is lesser nowadays ( I could do bicep curls of 10kg each side but this week I could only do 3 reps). Will readjust and make the progress a little slower.
Happy to help!
That is low calorie even for a female, I hope you find the calorie range needed for you.
1400 calories for a 88kg male is super low dude. I weigh 73 kg and I find my maintenance to be around 2500 so you are at least a thousand calories in deficit. I would take it slow, like maybe a 300-500 deficit. and that will also help with your strength loss concerns.
@@The_Fitness_Vault hey I'm about 1500 calories a day on average and at 181.6cm and 79 kg. Is this right for me?
@@DantesInferno96 it’s too low, I’m 180 cm and 73 kg and just to maintain my weight I need to eat at least 2500 calories a day. Even if your goal is weight loss I think that’s still low, I wouldn’t go below 1800-2000
I've been at reduced calories 1750 for over a year. Realizing i & my body needs a break. So I've slowly added back 200 calories to my day eating at approximately 1900 calories which is still a calorie deficit for me. In the 2 weeks I've been doing that I've been able to bump my weights and I'm down an inch on my hips and an inch on my chest/back. I had even added in walking 2 miles a day (averaging 10 - 13k steps a/day) and think I was just asking too much of my body. It was too much of a deficit. I feel better and an finally seeing some movement 😊
Oooooh, I wasn't hitting the like button, no wonder I wasn't hitting my goals!
Hehe
I didn't realise the torture I was putting my body through until I came across this video.
Now I know why I am falling I'll frequently and why my productivity level has taken a hit.
I'm slowly trying to get to 10% body fat, probably around 14% now and it's definitely hard. For me, prioritizing protein intake helps a lot and I haven't lost any strength in the time I started cutting, in fact I've made some slight gains, though not nearly as much as when I ate around maintenance.
I've got a long way to go still, but this is a good video! Definitely if you're feeling completely starved all the time you're not doing it right, satiety is an important metric, though not as easy to measure as the number of calories or the number on the scale.
Hello 👋 I'm 23 years old with 97 kg of body weight! Want to loose my belly fat! And been going to the gym for just over a week, I take my supplements and eat breakfast and good meal for after work out! I have checked my calorie intake is in between 1000 to 1500! After eating 2 meals a day and my supplements I only feel thirsty and that's it! Do you think I should be taking more calories or should I stay as I am till I start feeling hungry ?
Many thanks
Good stuff, Mario. I started a weight loss phase in February when I peaked at 188 pounds at 5 foot 9 inches. My goal is to get down to 160 by August 23rd when I go to the beach ;)
I've sustainably been eating 1700 calories a day since February and am now down to 169 which is a 19 pound weight loss in a 4 months. It's been very sustainable for me losing 5 pounds a month. I allow room for some "cheats" that are usually centered around social events such as a work luncheon where cheese, wine, and creme brulee are served. Haha. Hard to turn that down. However, I hopped right back on my diet the next day. Basically one cheat meal a month. But otherwise sticking with it and haven't really had any moments of extreme hunger. I am getting about 140 to 170 grams of protein and lifting 4 times a week. As well as some cardio on days when I am not in the gym.
It's been fun and pretty simple to follow the 1700 to 1800 calorie plan and exciting to see the results. I might drop my calories a little bit lower to maybe 1600 during the first 2 weeks in august to get to to the finish line. And am promising myself not to "binge" once I reach my goal weight. Counting calories has really taught me alot about food. For instance, I had a beer and a cheeseburger for dinner last night. And still maintained a deficit. I ordered a side salad instead of fries and had a "light" beer instead of an IPA. I've been able to find balance in my diet and maintain a social life without crash dieting. I really enjoy your content. Wish me luck with losing the next 9 pounds before I hit the beach in August.
I am 84kg and my kcal intake is 1300-1500 kcal to lose weight. I am not worrying, since I now the calories are underestimated on food, so it is probably higher. The lack of enough protein worries me more on the diet.
Great timing on this video. Thank you
Glad it was helpful!
So if your goal weight is 127lbs then you should eat only 1270 kcal? Isn't that way too low for hormonal balance?
I'm 54 and 5'8". Weight was 159.5 this morning. Was 171 about two months ago. Eating between 2500 and 2600 calories most days but up to 3000 or 3500 on weekend. Only losing .5 in 8 days or so at this point but gaining strength. Not sure what bodyfat percent is but have some veins and abs and some veins on abs. Do cardio. Couldn't imagine eating 1700.
I'm 210lbs eating 1400-1500 calories per day for a few weeks. I'm losing about 1lbs per week, which is good for me because I'm about 25-30% body fat. I couldn't imagine eating more than 1500 calories, I feel super full with my 3-4 meals /day.
I agree with 95% of this, but there are men out there I’ve worked with with super sedentary careers who did indeed drop to 1100 or so calories per week to lose fat. For them, they lost roughly 2 lbs per week and retained strength the whole time. So there are people out there that simply aren’t burning enough outside of their lifting that they have to go low. If they can, it would be better to include hitting a high step goal and eating more, otherwise they’re going to have to go well under even 1700 calories.
It's not over when you lose. It's over when you quit.
Very nice
This video is a tremendous help. At 6', I went from 220 down to 180, losing 2lb per week, but now I'm finding that rate to really hit my energy levels, brain fog at work, etc. At least at this point I'm happy where I'm at and not in a rush to shed the extra pudge quite as fast. Also, it's a good problem to have, but now I need to buy new pants lol
Here I'm stuck on plateau while eating 1300 calories a day , 2 meals a day (Intermittent Fasting) n now watching the video of mario that says 1700 are too low ! 😭
How long have you been 1300? And how close are you tracking? I feel like you can't plateau at that much of a deficit
@@katelynssugarpuddin1587 it's been a month, 90% accuracy give and take
Some of the best information on the internet on dieting.
This is very helpful. I've been eating 1250 calories a day for a few weeks and wondered why I had suddenly lost strength, time to up it :)
lol I ate 1200 kcal and still could eat lift 3 plates hiptrust
@@DamonWhitee what a weird lift to brag about lmao.
@@joshj9770 its a lot xD not many girl can do this + i could deadlift 130 kg , i benched 55 kg so whatnow
I am a male age 58, height 193cm, weight 137.1 kg. I have lost exactly 2kg in 8 weeks working with a coach. My daily calories are 2,000. Made up of P200 , C150 , F67. Average daily steps is 11,105 and 4 weight sessions per week. All food is weighed raw. No restaurant or take away food has been consumed. I am always lethargic. Doing wrong ?
Is there a way to accurately calculate your ideal calories? I've used online calculators but I don't know what the difference is between light and moderate exercise, and that affects the overall number. I know 1600-1700 is too low for me as I was consistently losing muscle mass and not much fat. Currently I don't track calories but try to make sensible choices, and I'm gaining both fat and muscle so I'm accidently bulking instead of recomp lol.
Most accurate for your body will be to do a little trial. Follow your normal WO schedule and eat a certain amount of calories that seems sensible considering your bf% etc for about 2 weeks; see how you respond to this (sleep quality, mood, energy..) as well as how does the scale. If life suffers, increase calories just a little. If weight does not go down, decrease them a little. Should be able to find your sweet spot that way although it requires a little effort.
Note that the amount of calories you need will not stay the same over the entire length of your diet. Usually you need a little less if you've been dieting for a longer period bc the body becomes more energy efficient. Try not to stay in a diet forever, try to reach a certain goal in a healthy amount of time and then revert back to maintenance to stay at that bf%.
Edit: if you really want to know how intense your WOs are you could consider buying a heart rate sensor. Normally ppl only use them for cardio but I always use one when strength training. After using it for more than a year I have a good feeling of what my heart rate should look like during a good WO. So it gives me some objective feedback about how well I'm managing with my training on a certain day. It also gives me an estimate of the calories that I burn during trainings but idk if that's an accurate number, I don't really use it for that info.
No accurate way bcs the calculator dont know how much muscle you have and we know muscles use much more energy than non muscle Body tissues.
You can try both calori for light and moderate and see which one your body is comfortable with. Then if your goal is to lose weight minus 100 cal from that.
On an app I ticked moderate and it gave me 1800 cal and i ticked lose weight it gave me 1750 cal. I cant even follow and always eat 1800-1900 cal. Sometimes 2000 kcal when its raining outside. with semi regular exercise i still lose 2kgs in 2 ½ months.
@@adylaar6708 To be fair, the amount of muscle mass doesnt really matter since fat issue is just as demanding in terms of energy as muscle tissue is, despite the fact that you have to move that additional weight. The issue with the labour turnover is, that some bullshit calcs dont properly explain those categories or throw any source of activity in to one huge bowl. So here's an easy description for you to follow @3lmodfz:
1) Sedentary: Youre basically in a coma.
2) Light: Desk job while having somebody to get you new copy paper. Outside of your job, netflix n chill.
3) Moderate: Desk job while youre getting the paper yourself. Youre spending some of your free time standing or moving, like walking through a park with your dog for an hour.
4) Active: Youre standing and walking most of your time at work, for example a nurse. You're hitting the gym 2-3 times a week at low intensity, like doing some stepper or cycling.
5) Very active: Now youre the one carrying the copy paper. Youre doing intense cardio or medium intensity weight training in your spare time.
6) Extra active: Fuck the copy paper, youre carrying bricks now. Also, fuck cardio, lets try to hit our 80% max on the bench as often as we can aka high intensity weight training.
See, dont bother those stupid explanations. Those steps basically just ask for activity levels. For your training efforts, just categorize by intensity, not frequency. Training does actively burn some calories yes, but the major part of energy is spent not in the gym, but during regeneration at home. So it really doesnt matter how often you hit the gym, but how hard youre hitting it instead. A single weight training unit per week of 90 minutes is more efficient in terms of energy spent than hitting the treadmill for fuckin 5 hours per week.
@@polkhigh_33 ooo
So should i tick active if i work as a waiter half day? And do pilates 2x a week.
@@adylaar6708 Yeah I'd go for active with those factors and adjust slightly if a daily weigh in for two consecutive weeks doesnt show a tendency for loss.
You have the best 'hit that like button' inserts I have yet to see on youtube lol Gets me everytime 😂 Love the channel.
Solid advice as usual, I ended up having hormone issues from staying too low too long. It's completely counter productive, weighing less for sure... but looking the same due to less muscle. Plus training, sleep and general well being just sucked.
How to waste half a year, feel bad and make no progress!
I've seen that happen and it sucks. I hope you were able to adjust your calories and start making some gains
Couldn't agree more man - I spun my wheels for a LONG time being chronically overdieted. Did a super slow bulk for an entire year, sleep improved, libido improved, metabolism recovered, etc. and then hammered out a 12 week cut and it was just SOOOO much easier to get to where I wanted to be and see my abs for the first time
@@MarioTomicOfficial yeah, although it did mean putting some weight back on which was difficult mentally. But now have a lot more size, strength and seemingly leaner than before.
Still far away from where id like to be, but gotta be patient.
what was your intake?
@@mz8802 it was like... 2000ish calories, but training 5/6 x per week with cardio sessions and 15 to 20k step average. Overall, just a really dumb idea.
Made worse by ignoring signs of fatigue. Outside of the fixed times getting the numbers in, it was just 0 energy... body desperate to save as much as possible :D
on my current cut, been on 1400 calories for the past three months, and it's working fine. went from 230 to 200. whenever i hit plateaus, i just up my steps. i do zone 2 cardio, so i never feel hungry. if you're feeling hungry and losing energy, it's likely your high intensity training, which leaves you drained and starved. i've personally never cared for strength. i'm in the gym for aesthetics, and i get the results using moderate weights
this video came on time
i did a cut from 87kg to 80kg
my goal weight was 75kg
but at 80kg(15%BF) I kept getting smaller and weaker every session mental issues and on top of that eating 2000cals and doing 30-60mins walk per day
i cut the bulshit and decided that i need to gain some muscle to im gonna bulk for a while before i cut
main reason to stop cutiing is my exams is taking a hit
Thank you. Every video in your channel has some new and helpful tips ♥️
Pretty solid list of signs for to aggressive cutting. Great job on this video Mario.
Thank you Jon!
How do you even count calories properly? Like if I get scrambled eggs with a side of bacon for breakfast, how many calories is that? How would I know? I know they have it on labels but what about for everything else?
I am actually kinda pushing myself a bit to much, but I genuinely feel extremely comfortable, healthy, and hell... stronger typically week by week... I started at 319 lbs in october of 2021... and I am now 244 lbs. I bought a treadmill in december and ramped up for about half a year doing 1 hour of 12% incline 3.0-3.5 mph walks.. burning around 1000 calories a session ( according to calculators that could very well be incorrect, in fact i burned a few hundred more at the start ) as well as 2-3 sessions of bicep curls, shoulder presses, bench press, pushups a week.. consistent muscular gains & honestly I feel so much more power and muscle mass across my body, especially in my legs & biceps. I currently am eating 1 subway sandwich a day ( ya im lucky I can afford it and its a roasted turkey with bacon & cheese, with chipotle mayo.. i assume its around 1250+ calories ) and a large diet coke ( 0-10 calories ) then at the end of the night I eat a single protein bar, 2 light cheese sticks ( 9 grams of protein each and only 45-50 calories a stick ) and RARELY a glass of milk ( fairlife 2% milk has amazing macros ) OR even rarer still a scoop of protein powder in the glass of milk ( I really like HTLTs vanilla peanut butter flavor ) so im burn around 700-1200 calories per cardio session... and eating only around 1500-2000 calories each entire day.. maybe I am going to fast, maybe I am making some bad decisions. But I genuinely feel great, and I did take a real break after around 6 months and I regained about 6 lbs in the 2 months of actual time off I gave myself.. and thats with reducing cardio sessions to under 150 minutes of cardio per week & no longer "dieting" and watching calories as much. I still ate foods I liked, but I just ate more of the food that I was dieting on originally & I just generally ate more protein & permanently changed soda consumption to only diet... hell I found I hate liquid calories unless its milk... and I rarely need milk to begin with.. just rare occassions I want to feel full.. I have so many before and after pictures now.. and I went from having a huge protruding gut.. to actually having the ability to pump my chest muscles, from having literally 0 pump in my biceps to having a huge bump on it without even having to flex, and a stomach that I can suck in to the point my upper abdominals are visible... ( obviously thats suction and not visible abdominal muscles.. but still.. it feels like a super human transformation... and every single person I know has been asking me a ton about how and what ive done... or complimenting how different I look.. its an amazing journey, & honestly I still dont know if what im doing is 100% right... but when youre unhealthy or obese (by BMI standards im still considered obese ) doing 50% of it right... is better than doing 0% of it right... and maybe im doing 10%, maybe im doing 20,30,40-90% who knows exactly. but everyone should get themselves up and at least get to the point that this video actually matters to them, so they can take that next step into creating the peak physique they can naturally and healthily obtain ( at least the one they desire )... Ty for the awesome video MT, I hope that I can internalize & use this information for when I take that next step!!!
Thank you really helpful and 100% what’s happening to me thank you 🙏🙏😀😀👍👍from Australia 🇦🇺
Just the video I needed, thanks a lot. I lost 18 kg in 3 month, and now I've hit a plateau in fat loss, I feel like I'm becoming weaker every week.
By how much calorie deficit ?
I eat 1700 calories and average 180grams of protein, ive lost a considerable amount of weight while also building ton of muscle and i sleep pretty well too
Thank you so much for the video! It has been really hard for the past few weeks with a really extreme plan of low intake with the binge of the weekend due to lack of knowledge. This really helped inform about the signs of a bad diet and way to create a consistent diet as well as bounce back from a bad one.
Incredibly needed info. I've been on a 1200k a day since March, so I wont be that harsh to myself anymore )
Thanks for these videos, Mario. It's great to have a reliable resource for good fitness information. I started at 226 pounds and 26% bf, and it took a few weeks to find the right calorie range for losing fat at a pace that didn't leave me discouraged. For a while I was only losing 2 -3 pounds per month. Now it's more like 5, which isn't the 8 I'd like to see at my weight, but I'm already down to 1800 calories per day and I think I'd be pushing my will power to the breaking point if I dropped any lower.
I did add in some steps though. A one mile walk in the morning and another in the evening. That did seem to kickstart better fat loss. Plus, I've noticed my overall energy is better.
One symptom you brought up in the video that I've noticed is trouble sleeping, even after hard workouts in the day. I fall asleep fine, but I wake up at 3 or 4am and I think its due to hunger. Not sure what to do about that, but its pretty annoying.
Your sneaky insertion of a hitting the like button made me smile. I hit it.
I dont think per day is a good measurement personally. Weekly estimate is better for a busy life
The reality is people try to lose too much weight too fast.
They want a 30 day diet to lost the weight they gained over 9 months.
Or 9 years…
I find i hard to eat over 2k calories i dont know why, i just never feel hunger except after a few days fasting.
The only time i eat over 2k is when i go kfc maybe 1once a week / fortnight. Which honestly sucks since some days i do 40 - 50k steps. its really inhibiting my growth in the gym. but im also terrified of getting fat.
Hey Mario, do you have any recommended weighing scale brand out there? I think mine is a little bit inaccurate. Thanks
Hey, I use a Withings scale for a while now and find it quite accurate. I'm sure the Renpho one from Amazon is also solid since it has great reviews
Very well informed videos. I did get derailed of my progress thanks to this summer break. But I am confident I will get back progressing to the earlier numbers soon. And It’s really cool to see how he asks us to subscribe and hit the like the button.
Thank you!
Im 194cm weigh 106kg down from 116 in 12 weeks and I'm eating 2000k on the weekdays and around 2700/3000 on the weekends. I've been continuously losing weight while getting stronger. Also on 200g protein everyday
I eat over 3k calories a day, I eat whole foods and also train 6 days a week so gaining weight really isn't a thing. It's so strange how people survive and function on anything lower than 2k (as a man)
I dont Even know how many calories my diet has probaply around 2000-3000 calories, well slow metabolism makes people survive better on less
i only have 1 meal/day,
Monday to Wesnesday 1200 -1400 calorie.
Friday and Saturday 2000 calorie for workout.
Thursday only 900 calorie, to make way for night with my girl, Sunday is cheat day with my girl, but keeping it moderate.
Been getting at least 15k steps a day.
I do feel hungry, but nothing out of ordinary.
Meal time at 6pm everyday, 4pm is usually when my hunger kicks in.
Cant say the same for other, everyone is different.
What I don’t understand is how tf am I 225 lbs 17% BF eating 2100 calories weightlifting doing 10000 steps a day and not losing weight
You need to weigh your food bro, you’re either eating more than you think or there’s sauces / oils etc that are way more calorie dense than you think.. best way is to make your own food and use scale
Simple solution, you're eating more than 2100 cals bro
@@joeynoel8131 so no such thing as metabolic adaption ?
You have adaptive metabolism as mine.
You can eat something like 1800 to 2500 kcal and hold the weight.
But if go below 1800 you will start losing, or above 2500 to gain.
So you need to find that spot where you start losing.
Just try doing 1900 for a week or two and see how you feel. If your progress in the gym starts to decline too much then add another hundred calories back. Also just an fyi your body turns fats and carbs into body fat much easier than protein. Your body also burns more calories from digesting protein than carbs or fats ,so maybe just throw some more lean meat into your diet as well.
Mario I hope you see my message and reply to me. I fast for 24 hours daily, I walk 17k steps daily and do calisthenics every other day. Before I walked 10K steps and trained at a gym. Before to lose weight I ate 1800 calories (started at 24 body fast) then I started fasting (it helped me to drop my anxiety) and I had to eat 2100+ or I dropped weight to fast (18% body fast). Then I started to workout much harder, to the point I give everything and I cannot speak and walk close to 20000k steps (12% body fat). Now if I don't eat around 2900 calories I lose weight to fast, is this normal? Can a change in my metabolisme, training regime and fasting make such a difference I need a 1000 more calories? I hope you can answer this.
If you’re 220 and you’re not loosing weight at 1500-1700 calories you need to be studied by scientist. You just cracked the key to renewable energy. The law of thermodynamics does not apply to you! But good luck everyone out there dieting :)
😂😂😂😂😂😂😂😂😂😂
Does our body use the body fat for building muscles if you are cutting? Let's say I'm eating right, but under 1700 kcal a day while lifting weights, will I be able to gain muscle and lose body fat? I am currently 183 cm tall, 92 kg weight but with 30% body fat and not that much muscle. I am in the journey of losing fat while building muscle, by working out more and eating right, but at a calorie deficit.
Tried this but I lost too much mass in my shoulders / traps / arms and just overall upper body mass went away. Lifts got weaker too so now I eat 2500+ with heavy compounds and feel great.
Yes! Every/body is different, do what works for you!
Lost 45 lbs so far. The first few months I was feeling great losing 2-2.5 lbs a week. I was still able to build strength on some exercises, too. But recently I’ve just been hungry all the time and I’ve wanted to quit. I’m close to my goal (prob 18 % bf, aiming for 12-15%) by about 10-12 lbs but it’s gotten so difficult. My strength has plummeted and I’m hungry all the time. I think my old approach no longer is working and your video confirmed that I’m probably not eating enough. I’m currently eating 1800 cal per day so I’m gonna up it to 2000 so that I’m not always hungry and I’ll aim to lose about 1 lb per week. I basically was experiencing almost all the symptoms you listed in the video so I’m gonna up to 2000 cal and see how it goes.
As someone in his 30's who has a tendency to be skinny-fat, I've made all those mistake before.
Now I'm starting to get results by training regularly 6 times a week (3 strength & conditioning sessions + 3 Muay Thai Class, I do the S&C the same day as the Muay Thai, and rest the day after I also do some mobility on the off days) (it's quite a lot but I increased my training incremently), taking as much sleep as needed and eating quite a lot compared to what I was used to but I'm focusing on good protein, good fats and vegetables as a main source of nutrition. And every now and then I reward myself with carbs like a glass of wine, pasta and/or ice cream (once a month to once a week maximum).
I understood that my problem wasn"t that I was too fat, but that I don't have enough meat on my body to lose that fat.
I 180 cm tall
I went from 73kg with 21% bodyfat
To currently 77kg with 16% bodyfat
I'm aiming at 80kg with 15% bodyfat
I don't see a lot of difference since I started training but everyone else says I look much more muscular than before, that my neck, chest and shoulders got puffier. So I believe it's working and will keep on the same track.
Could i get an update on this mate? I'm doing similar now. 2700 calories per day. I weighed 175 and in two weeks i've got to 170/171. I'm noticing a little bit of recomp, and my strength training is improving, though as it's calisthenic, is this due to strength gains or lower bodyweight?(gymnastic rings). My question is, did you notice muscle gains as you decreased in weight, despite the martial arts training? i'm looking to get down to 155/150. I'm 5'8 by the way.
I’m eating 1800 calories a day and walking 12 miles a day and lifting 1.5-2 hours a day. I’m eating plenty protein, healthy fats and carbs for what’s left. Averaging about 1550 calorie deficit per day and I’ll do this for 3 weeks and hopefully go from 198 to 188, then 3 weeks in Hawaii and back to maintenance calories.
I track all my activity with my garmin watch, weigh all my food and put it into Cronometer and adjust my BMR daily with current weight. I track everything in a spreadsheet also to track trends to make sure I’m on track.
I give myself one “cheat” day per week, but the cheat day is just maintenance calories.
I was 307 lbs on this day last year and am 181 now. I have been eating 1500-1800 a day that entire time. Now that I am around 15% I am noticing the lifting progress getting slower. I started in October.
@Boyer Ranch Thank you and congrats to you as well! I will take that advice. Being obese you have all that energy. Running low now. Time to start eating more.
@Boyer Ranch It is scary thats for certain. I see how much better my health is now and I dont want to even start the path of gaining weight back.
Congrats for your weight loss.
How well did you do during the workouts over the months? Do you feel that your performance weren't that great due to your daily intake? I am at your starting weight and have been lifting for one month. I've just beginned to count calories recently and I am also considering eating 1700cal per day as I have a lot of fat.
@@brunorodrigues2661 Thank you. I didn't have an issues with performance I felt. I am also a beginner so that helps with progressive overload as just starting you get a boost. I am older (40) so I did go slow and gave myself a lot of recovery time though. If I tried 1-2 minutes between sets that was a struggle. Good luck on your journey. It is 100% worth it.
You’ve done well, you should increase your calories slightly now that your BF is significantly lower
Dude Mario you are so right! I knew my calories were really low was when I started obsessing about carb-ups/refeeds, and when my libido f**cking TANKED! lol!
How long would you say it would take someone who is say around 170lbs to get from 20% to 15% BF?
Typically anywhere between 8 to 12 weeks depending on consistency and how dialed in things are with your nutrition, training etc...
It took me 3 month to get from 164 19% to 13% and i lost no muscle i even gained some i was cutting on 2000 calories now it became my maintenence and if i wanted to cut more i would have to go below 2000
wich might cause muacle loss