"3" Simple Ways to Stick to a Diet or Meal Plan

[@fnaticmedia]

It's good to hear him always but if you want to move directly on '3' points, drag it to @5:00 1) Have a clear goal and divide it to be on track & monitor it 2) Ask a help from your family & friends to keep you on a right track 3) Go with 90% (Clean Food) / 10% (Processed food) diet rule to keep your mind satisfied

[@EstatusBestia]

Thank you...

[@seekn.destroy4064]

4) May the Force Be With You

[@justjordan9983]

Great advice man

[@anuyorker]

Become obsessed with something other than food during a diet. Become really good at a video game or hobby and time will go by without fixating on food.

[@nelsonhoffman5922]

this is so true!

[@screambluemurder101]

Anurag Prasad good shout 👍🏻

[@tgatt5759]

You posted this right as I was thinking of getting a snack lol

[@JaredTG.]

Interesting name you have there. Is your first name jared? Are you my brother? Lol

[@f3n1xplat3ad0]

I did a Dexa scan 3 weeks ago, along with a RMR. It was a good experience as it gave me a base line. I do need to work on my discipline, I lack it around work. I also try to avoid temptation when I go out. I carry a lunch back everywhere. Love the content!

[@TeeBee997]

Thank you John! You're such a motivator. Never quit posting videos please!

[@TeBateDoamneDoamne]

I ve tried even glue to stick to my diet. After seeing this is as good as achieved. Thx sir John.

[@AussieAngeS]

Sticking to a specific eating lifestyle, no matter what the goal is can be as easy or as hard as you make it in my opinion. It’s up to the individual the,selves to have enough motivation and drive to see past the current state and look into their future goals. Meal prepping helps me so much, I meal prep every Sunday and this eliminates the need to find something to eat, or to buy things as I have no time to cook. It helps me personally. I have a great meal once a week and this keeps me focused to eat healthy all week as I look forward to that one day to enjoy some foods I may crave throughout the week. Great video as always John, thank you.

[@mountaindog1]

you bet!

[@anthonygiudicelli4327]

John, you're a genius when it comes to bodybuilding and spreading knowledge. I haven't done a show since November 2016. I dieted for 16 weeks with one cheat meal around week 12 I believe. I looked my best around 4-6 weeks out and essentially overdieted and looked like shit the day of the show. My girlfriend described me as looking emaciated. I had a nice meal after the show and woke up the next morning looking full again and better than I had in weeks. From my personal experience I think some cheat meals/fun food/refeeds or whatever else you want to call it are essential for many reasons.

[@takashi1488]

This channel consists of decades of expertise and wisdom! I love this channel! Thank you for your vids and contribution to bodybuilding!!

[@vacuumcleaner11]

Great advice John. Can I add that the 10% rule can be a great tool of you avoid trigger foods. Whatever foods flip that switch in your mind and open the floodgates.

[@mountaindog1]

yep

[@kimberleyzammit8377]

🙌🙌I love the 90/10 rule and that you call it Fun foods not naughty foods. This is so important. My way of life is be honest with yourself and know that you know what foods make you feel your best and preform your best. This was so great 💪🙌💪thank you 🙏

[@chrisk7693]

its very important to name the "cheatmeals" in a positiv way...like funmeals, recover-meals etc because if you name them cheatmeals you just think about to cheat on your self, thats my opinion!

[@mountaindog1]

you bet!

[@the_notorious_bas]

What works best for me, is tracking my weight, weight goal, caloric intake and context-related remarks like supplementation, training, etc from day to day in a spreadsheet. Depending on my weight trend I'll go down and up in calories, normally in 250 kcal steps. I try to eat as much calories as possible to keep my metabolism running. I also try to be flexible while dieting by incorporating 'happy-foods' every now and then, but always portion based.

[@sgiuliana8]

4:44 sometimes you need to consider discipline on a deeper level. Is your lack of discipline or need for more discipline purely a consequence of your own laziness, negligence, etc or is it coming from something more serious and out of your control? Talking to your doctor/ getting a psychological exam every once in awhile is a good thing to do just to make sure you aren't beating yourself up for an actual health issue you might have. It also helps you become more aware of how to fight through, fix, or work around an issue and not let it be an excuse.

[@Crappie_Day]

Very solid advice John! Sick of hearing keto diet, degobah diet, tattooine diet. You heard it from a man of experience guys!

[@theslackfoodie32]

I find the easiest way to diet, is to just do one big meal per day. Good for waistline and budget. Try to get broccoli daily as well

[@kaminski3036]

Thank you John for sharing your knowledge! Experience helps to do the right thing and achieving everything while keeping it simple.

[@dljcards]

Well said John, love it! Thanks for your knowledge man, it's priceless

[@synth4tk]

Awesome man... I was used to do the Friday free meal, but I found more productive to just eat more on this particular "craving" day, I mean, for me it Works... Of course if I do not want to eat some "Junk" food. I luv to get brazilian nuts and peanuts... so when it comes the day, I just eat a bit more of that, and next day I feel great even leaner sometimes.

[@tameembadi]

Solid advice!! One of the things that I like to do is to break it down to a weekly weight loss goal (e.g. 1.5lbs per week) and if I hit that goal for the week, I have a little cheat meal sort of as a "reward" for hitting my weekly goal...

[@mattybhoy6522]

Me too. That weekly weigh in makes you not mess around lol.

[@allisonmckean286]

Awesome advice I can implement now! Thanks John :)

[@charlesormond964]

Great advice, thank you Mr Meadows!!

[@mountaindog1]

you bet

[@jlogan2228]

The thing that helped me the most was finding ways to kill boredom. I notice i ALWAYS ended up binging of i was bored

[@bryanfregoso4903]

This gave me a bit more motivation. My only issue is that I ride the bus university and I'm practically stranded there from 6am-6pm. I go to the gym Monday through Friday at the university and the only thing difficult for me is making myself eat. I just dont have the appetite while I am at school. It hurts because I try to force my oatmeal, salad, and chicken and asparagus down.

[@bryanfregoso4903]

@@steorswe thanks friend! It means alot to get motivated like that. Love the meadows community! Everyone is optimistic!

[@sircefiro]

Depends on how far off your goals you are, in some ways the more fun foods I eat the more I crave, generally I'll eat most of my funs at the weekend, a bit of banana in shakes and blueberries in oats and things like that make daily food taste a lot better, just beware overdoing peanut butter lol-like me lol, I'm usually pretty close to where I wanna be though

[@mamasharita1288]

Eating clean has not failed me. It's the only diet that works and I can stick to.

[@mamasharita1288]

@Ski Man we all are!

[@toiletduck403]

John, you're spot on when you have it about enjoy delights now and then. As a matter of life FACT, eating is one of the VERY FEW pleasures of life. Lets not forget 😋. I have had an excess weight of 40 kg. And when i decided to do something about it, and started to work out for the first in my life, i emediatly made an commitment to myself. And that is that i never wanted to abondon the foods i very much like to eat, which is the main cause of my obese wheigt!! BUT and this is the most important factor. I also made the commitment to EAT with moderation! That having said, i ate as less as possible the bad stuff, and prioritize and search for the healthy and ofcourse delecious alternatives. That's how i stay motivated to do the workouts that has to be done to loose weight gradually ← = KEY The problem with healthy foods is, that it doesn't alway's TASTE as "good" as the TASTY SUGER & FAT and therefor unhealthy stuff.. Allot of times when we say this food is good we talk about TASTE, and far less about "nutrinional Value" ! The moral of this video to me is. It's easier to stay motivated, when you do not deprive yourself too much in life, I think. Also, not having the bad foods at home is did do wonders for me. And doing hobby's for hours a day (bycicle,computer,walking.. ) , kept me away from the kitchen aswell Started end 2016, and lost 35KG already by now.. The more you loose wheigt the harder it gets to loose the remaining few grams overwheight, for REAL !! Not only did i loose wheigt, i met my new girlfriend too. My girlfriend is my "Home Gym" 😁 Thanks 👍+1 for another KZbin story from non other than MANS 👌BEST👌 FRIEND → Howling💪MAD💪MountainDog1 🐺ARf BaRF WOOOOOOOoooooooooo

[@mountaindog1]

awesome, you won!!!

[@chrisk7693]

...i also do 9 very clean meals then a "recovering" meal...9 very clean meals then a "recovering" meal etc

[@michalzielinski2491]

Another great video!

[@InquisitivivelyCurious]

Good stuff Brother; Thanks

[@DrTopLiftDPT]

My goal is to create some short term goals

[@OscarHernandez-nc5de]

Why did you post this after I ate 16 pancakes and a chicken fried steak meal at ihop? Haha thank you, as always for the helpful advice!

[@dkvikingkd233]

Some people would argue that "discipline" is a myth and that your actual choices in life are always a product of your (sub)conscious personal prioritization and that it's not possible to will your way past yourself for very long so to speak. This line of thinking would suggest to work on what you truly want in life and once that is clear you will automatically start to prioritize these goals if they mean enough to you. In other words, it would be impossible to lose 100 pound through will power (discipline) if it was not truly important to you AND MORE important to you than having cozy tv-dinners and desserts with your family on the couch every night. I think this is how to approach it:)

[@goody4715]

for the 90/10, are you accommodating the cheat meal into your daily calorie intake? im late, but great video

[@mountaindog1]

1 every 10 meals - but not go crazy, lol

[@goody4715]

yes sir

[@edwardfortae2350]

Man what kills me is loosing that last 2-5lbs to drop into single digits bodyfat. I can loose 20-30lbs in 2 months and strength stays fine then that last final pounds kiiiiiillll me. It can take me 3 months to strip that last bit. Is that normal?

[@SuperTrooperC]

Definitely. I would say that is a classical case of the "80/20 rule". I know this rule is not really scientific, but it really fits in this case

[@mountaindog1]

yes as you diet your metabolic rate slows down, and your body tries to hang onto to fat as a self protective measure

[@edwardfortae2350]

@@mountaindog1 duh, why didnt I think of that. Makes total sense.

[@rng81]

How do you loose 20-30lbs in 2 months wiithout loosing strength? That would mean a deficit of about 1000-1500 calories per day... that's crazy :P

[@edwardfortae2350]

@@rng81 i have a very active job so I burn a lot of calories daily. If I drop 200 calories a day I loose 5lbs a week. Im very lucky in that Im an easy gainer hard looser. I can take a month off from the gym and come back as if I never took a day off. Its very hard and I focus prior to each set but I have to increase the intensity and I can still get the same or more reps when loosing weight.

[@benjaminukendt7515]

amazing video

[@willwakefield6361]

I find that when I have a cheat meal it fuels my cravings

[@zior92]

Hi John, big fan, just wondering if you could make a video about different fats to cook in. I see you using mainly coconut oil and im wondering what the benefits are compared to olive oil for example. Thanks!

[@HooDRidEWhiteY]

Coconut oil and palm oil are more stable at higher temps. Dont ever fry in olive oil; its healthy, but maily drizzled over salads and other foods. Animal fat is the best oil to fry anything in IMO. My 2 cents.

[@mountaindog1]

agreed - butter, ghee, also

[@zior92]

@@mountaindog1 Thank you for the answer, I will use butter from now on when I cook my meat and eggs.

[@Bearrito1639]

Dominos ad halfway through...my kryptonite

[@mountaindog1]

When I watched it had IHOP Add.hahaha

[@mayen67]

I just eat what I like but stick to a calorie goal and stick to 45% carbs 30%fat and 25% protein. This stops me from going crazy just by sticking to a macronutrient goal.

[@bkupniewski]

The biggest problem is having realistic expectations. Some people want to do X or Y in the fastest amount of time possible. When in reality their ideal image and goal is so hard to achieve given their training experience, how well they can adhere to a diet, and their discripline. This also leads to the ALL OR NOTHING approach. Some people make one mistake and then just give up.

[@mountaindog1]

truth

[@seekn.destroy4064]

I can grocery shop. No cravings. Ever. Get a beer into my and my 4 slice toaster has 2 pieces of bread and 2 sliced of bologna down the sloot. Weird how it works that way. Keep your Pop tarts, I want toasted bologna sandwich with dijon mustard, sweet pickles, and sour kraut. It's a Canadian Newfoundland thing I guess

[@KK-uu2mn]

Hell yeah! I remember bologna sandwiches as a kid and I get a craving every now and then... I bought some over the weekend!

[@seekn.destroy4064]

@@KK-uu2mn try cooking it in your toaster. Legit.

[@yourmom4398]

Never been to Newfoundland but bro that whole meal sounds life changing lol

[@seekn.destroy4064]

@@yourmom4398 weed is legal country wide so imagine eating that blazed

[@PULAG]

Drink more water throughout the day, it fills you up to where you won't want to eat as much. Aim for 1 gallon a day if you can.

[@mobbyright]

quality video

[@AverageLifter07]

Find what works for you is another good tip. If you want to indulge in a few extra things, or you feel very deprived. Do some extra cardio, and have what you want. Now, in moderation. You shouldn't be doing 45 minutes of cardio a day to try to out work a shit diet. That doesn't work unless you're michael phelps. I eat "clean" Monday through Friday. Sometimes there are exceptions for a meal here or there. Saturday is a half cheat day. I go out for drinks and usually have some bad food later in the night with my girlfriend.. Sunday morning I go out to breakfast, and I'm back to my regular diet after that.

[@sircefiro]

Man I feel like a grilled cheese sandwich, they usually aren't on my mind at all lol

[@mountaindog1]

I love grilled cheese

[@chettster]

I'm on chemotherapy and a Vegan due to health reasons. I am finding it really hard lately to stay on diet. I would like to have a cheat day but it is tough mentally. I am so into eating clean. I just need a break. I want to just go off and eat everything in sight.

[@HooDRidEWhiteY]

I think thats because your vegan diet is starving you and depriving you of essential nutrients. Your diet could be hurting you. Look up Frank Tufano and Ken Berry and thank me later.

[@chettster]

@@HooDRidEWhiteY That's an assumption. I'm on point with the deficiencies a Vegan diet poses.

[@HooDRidEWhiteY]

@@chettster Fair enough. Best of luck to you.

[@chrisk7693]

i wanna loose weight but also increase my strength...started this monday and wanna do this for the next 8 weeks...then maybe a recover week from diet and workout, then i wanna start the next 8 week cycle...and so on...maybe after that i will start with 250mg test every 6 days for a few months to improve a little bit...i´m 46 years old and think it will help me a little bit

[@mountaindog1]

my age :)

[@rng81]

So i finally catched a cold and i just started slowly cutting like a week ago :( What should i do, increase the calories to maintenance? Go higher?

[@mountaindog1]

depends on how sick you are..a little cough, or in pain, aching, and drained?

[@rng81]

@@mountaindog1It's not that bad so far. But kinda weird, had only a sore throat for the last 3 days and now suddenly it got to the nose.. so it's kinda annoying. Also i haven't been training since 2 days since im scared it would get a lot worse. I guess i also won't be training the next few days...:(

[@Mm-om9ol]

Meadows for president

[@MR.PRESIDENTOFFICIAL]

john does this mean you have dairy pre contest ??

[@mountaindog1]

generally I dont, BUT I don't see how a little could hurt if calories are in check.

[@connormansell2058]

"3"

[@gaurd3]

January gym ugh

[@gordy7848]

Og sky walker..

[@toiletduck403]

Yeah, for REAL... John is the striking resemblance of Mark Hamill aka Luke Skywalker from the Starwars SAGA. Who knows, maybe we see john back casting a roll in the next Blockbuster movie "The Resurection of 💪PumPed💪 Skywalkor"

[@mountaindog1]

Swolewalker

[@DOCROEE]

@@mountaindog1 Hahhaha! Great.

[@toiletduck403]

@@mountaindog1 hahaha I'll BUY THAT FOR A 🤑DOLLAR🤑 john. I'd say, we haven't seen the last from...... none other than.... HoWling💪Mad💪SwoleWalker ARfBARFWooooooooo 🐺

[@kekistanifreedomfighter4197]

Anyone have advice for guys with a naturally small appetite to gain weight?

[@brandonjenkins7975]

Kekistani Freedom Fighter I have to regularly eat like a horse to stay 200lbs....6ft.....I figured out for myself I need to just friggin eat...if you ate to much junk on a certain day speed up your work out and jog....but if you have a small appetite and can't gain weight chicken and rice and gonna do it.

[@liftingstuff3139]

Almond or peanut butter with milk b4 bed while you relax for the night

[@alexanderdepue9423]

Slowly add in food every week or so. Don't eat huge meals or you'll feel stuffed and won't be able to eat for a while. So for example if you're eating 3 meals a day this week, add in another meal next week and so on. Your stomach will expand to adjust for this, the same way your stomach will shrink if you lower food intake. Find ways to add in calories. Liquid calories are the easiest. Make a protein shake in a blender, add in some peanut butter (or almond butter, etc), some of your favorite cereal, banana, milk, protein powder. Mix it up and then put in some ice cubes if you want to make it like a milkshake.

[@Tropicalfrooploops]

Eat fruits throughout the day, buy em and eat em. i find if i eat heavy carbs and protein all day my digestion is super slow, try the fruits, nature designs it best

[@mattybhoy6522]

You want to latch onto calorie dense foods. Cheese, nuts, avocados. Beef(I usually will have beef mince and rice as a meal). Use olive oil in your cooking. Drizzle some olive oil on your salads etc. Keep your fibre intake at a decent level so you can process the fats

[@leonardborja4644]

🙏🇺🇲🙏RIP JOHN

[@arlenecabangal9556]

i love chicken everyday