Wait if u take it everyday and u say u need to take 10.. do u take 10?

@MarioTomicOfficial , I am 36 (male)Currently weigh 228 pounds and lean mass 144lbs , i want keep the muscles or build and just lose fat and my target goal weight would be 177lbs .. what should i do ? should keep losing fat or build muscle . I am training after 3 years (total previous body building experience 2 years ) ?? i was 245lbs 12 weeks ago but losing fat . I am doing weight lifting for 5 days and do 10000 steps 5-6 days . ANY SUGGESTIONS WOULD BE APPREICIATED . Thanks ❤️

This guy makes a lot of sense … honest opinions .. great content Mario .. keep it up ❤

It takes time, no question but not 4 or 5 years to see any results. Your first year you said you were losing weight (cutting) at the same time and that prohibited your growth I bet.

I did what you mentioned. Made a mistake, my mind played a trick on me, and now I’m almost back to where I was. I had lost 100 lbs! I cried when I went under 200lbs again. Now I’m at 270 and will try again.

2 weeks of everyday exercise and you should end up with some "results" meaning, you should be able to see varying differences here and there. The less body fat you have the more obvious it will be but the reality of exercise is your body is changing daily but its not always obvious. consistency is key.

the 2-3 year progress picture is literally the Same image with one of them having a color correction on it. You can tell by the Shave marks and hair pattern on the chest. The likely hood of someone wearing the same exact pants and same shaved pattern after 3 years in NONE. Why can't anyone be honest in their video's?

Everyone’s always talking about failure but let’s be real the twenty yr olds outweigh the 40 plus at the gym what do you do when your past your prime when you can’t get bigger. I mean I’m not taking any supplements I’m not big sometimes I say screw it and take it easy but my bad ass friends from high school football or the marines are fat and nowhere now physically they burned themselves out in their late teens and early twenties. That’s where train to failure goes pretty often.

If i am shorter then you Mario. 5 feet can i walk 3miles instead?

I get 7.5 hours of uninterrupted sleep and then 20-25 minutes of snoozing the alarm every 5 minutes :)

Amazing video as always mr Mario, thank you.

Hmmm....I just started measuring what I'm eating. I'm eating less than 600 calories on average a day and don't really get hungry. I see that men should eat at least 1500 calories but I find that really hard to do. I'm eating low carb, low sugar, low sodium, low oxalate due to a kidney stone and high cholesterol. I don't eat meat. I do eat diary. I'm a little concerned that my calories are so low but I don't have time to eat all day long. lol.

Very simple. 1) veggies 2) ragi flour 3) gram flour etc 4) chicken breast 5) fish. 6) fiber rich nuts, chia, heart hemps, pumpkin seeds smoothie. Eat only 2 times a day You’ll never cross 2000cal

Irritable. Check Sleeping poorly (especially the second half of the sleep). Check Cold. Check (which is a massive change for a fat person, it's really strange) those jump out greatest for me.

Joe doesn’t need gym Tell Joe to come to Africa and work in a farm or feed mill for one year 😂

Walking is the best way to burn fat without getting hungry 20,000 steps daily lost 45 kilos

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Calorie intake adjustment mostly done by identifying high calories food which are consumed most and modifying their intake

I'm in the same boat, eat low carb, high protein workout daily track my diet to 1600-1700 calories take GLP-1 and zero weight loss! In 2 months. And the experts never answer these type of issues. age 62 male 6'2" pretty muscular. TDEE calc says I can eat 3129 calories. I don't think so!!! Also no hormonal issues I know of or blood sugar problems. I weigh my portions and track using fitness pal. Also zero processed foods. I feel like a special snow flake were these calculators are not made for me. And yes If I increase calories I gain weight immediately. I really have a hard time believing I need to cut more. That idea does not thrill me. Any help is appreciated. :)

People half assing it and sleeping on the machines with their phone is exactly what I see and it drives me nuts, but it's their loss. My phone has always been locked in a closet at the gym. F44, started training at 39 and only lately getting comments from people about how lean and muscular I am. Have been training every other day since the gym opened up again after the pandemic. It takes a long time and a lot of sweat. The young people are the worst with their damn phones at the gym, they're just wasting time, and they're not lean in the slightest.

I am14 i ve been working out since 12 i bench 90 kg but my arms look weak but back and shoulders are hood tho

Love this just what I needed

Why is eating back the calories you burn a bad thing? It seems to be a different way to adjust the TDEE -- and I would think it even better. For example, if you're 5'10" 54yo and 170 lb, the TDEE is 1,900 for sedentary, 2,200 for light (1-2 exercise per week) and 2,507 for moderate (3-5 exercise per week). If you have a habit you know (say moderate), then using the TDEE as you suggest would work. But isn't that the same as saying that you have about 1900 cal per day (sedentary) + 900 per exercise day which gets close the TDEE calculation? The advantage of the latter is that it 1) adjusts to your week, as you exercise more, you have a higher TDEE and 2) it gives a psychological motivation to exercise more to "buy" the calories for the weekend out that you want to plan for. Am I thinking about this incorrectly?

In a calorie deficit you will lose your glycogen Reserves, then the body will start burning fat as fuel. If you've been weightlifting for years then you will have very little intermuscular fat. Your size will shrink because when you lose glycogen, you lose the water retention with it. To maintain and keep your muscle, your protein must be high and your training must be heavy with enough volume to continue stimulating the protein synthesis and keep your body in an anabolic state. You can keep your calories at maintenance level and do light cardio such as walking everyday for an hour after your weight training. Stay consistent with this and you will get down to 10% lean.

I was doing almost everything but was still struggling. Then I hit the like button...8% body fat.

Your first topic hit the exact issue I’m facing, thanks for the guidance here!

Fml I’m here right now 20% bout to hit 17 😢

The main thing I had to do in order to get on track with my weight was to learn a lot about food and nutrition. I always felt that ignoring fast food, sugary items etc. was some sort of punishment, and as a result I went all-in on cheat days and ruined my overall goals on a weekly basis. I didn't realize initially that you can reframe your mind into thinking that healthy food is the only option and that you are treating yourself whenever you're eating it. When I got into this mindset I didn't feel the urge to muster a lot of discipline whenever something unhealthy came my way; I just didn't crave it anymore and it was suddenly easy to ignore it. This has completely transformed my daily desire for food and it's also made my macro tracking so much easier. I don't feel like I'm missing out on anything whenever my friends and family eat junk food or candy stuff - I'm just happy with what I choose to put in my own body and feel satisfied that it's making me feel well.

I think you have esp coach cause this video really helps cause I was thinking all these things today as I’m on this phase right now I’m in 10 weeks and am looking squishy 😢but I know I am stronger because I’m hitting heavier weights for more reps than I was at this point last year. Still positive cause at 42 years old and in the best balanced shape in my life and just want to thank you for all your helpful videos with information I need to hear every time the negative thoughts pop up your encouragement and reassurance that it’s normal gets me back on track. Thanks

Hey Mario! I have question about calorie deficit, so I got to info that maximum fat loss is limited to 59,6 cal per kilogram of fat per day. Do you agree with this? I’m a short guy and calculated fat % of 13,9% so let’s say I have 8kg of fat and with these being able to reduce a max of 479kcal per day (like 3500 kcal per week losing a max of 0,5 kg body fat) So what would the difference be if I have a calorie deficit of 479 kcal versus 800 kcal per day. Is it just a waste of muscle and is the fact correct with max 59,6 kcal per kilo/day ? Is losing 0.5 kg of fat per week the maximum possible for my specific body and every week this number would to be lowered. My routine just now is strength 20min (5times per week) and 10k step reg walking and 10k incline per day I wanna max fat loss and keep muscle. Coming down to 10% fat then focus on maintenance and slow muscle building. Thanks /Chris

Dear Mario. February 2025 I am gonna be under 15% body fat. Mark these words. Started around 22-25%, a month ago.

Its nice to see "as a natural" actually featuring a natural man in the video. Thats rare today.

Get off the bus one stop earlier and walk the last bit.

"hitting the like button" is the key for 10%

Age?

*involuntary 😊

Guys if you are here and haven't been able to progress at gym, %100 your body lacks testosterone trust me. Go check your testosterone level, it will be probably at the bottom even lower. It might be a side effect of a serious problem.

Your deep experience and knowledge are so impressive. Thank you.

The sixth key rule is to be a 28 year old man 😂

So, no chance to get lean for gays right?

My daily required calories is 2000 and I did calories deficit and eat just 500 to 600 calories for 2 weeks and loss 4 kgs but now my weight is stuck and I think my body is now on survival mode and my metabolism is slow down thats why it's used to with 500 calories so suggest me anything what should I do so I can reset my metabolism and get again same results

It's soooooo hard to get off sugar.

my God how much you're handsome!

As for my unimportant oppinion and with my 43 years and 25 years of fitness journey I can tell you guys that these points are what it comes down to. Perfect summary and it took a lot of experience to come there. GJ Mario.

These point also apply 100000000% to someone like me who is at the very start of my weight loss journey. Perfect logic ❤

and "hitting the like button of my videos..." 😅

Also depends on your age.

Is this possible in 40s?

😊