Cardio You Should Be Doing (Based On Body Fat Percentage)

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** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

[@k.iskandar]

Wow. A natural bodybuilder, a scientist, a medical doctor, a youtuber, and an entrepreneur. You're as multi talented as Johnny Sins.

[@MoriVin]

🤣🤣

[@EC-tz1uo]

hahaahah

[@DudeSkinnyTall]

We had Johnny Cash, Johnny Sins, Steve Jobs and now we have no cash, no jobs, but we still have sins

[@mrpeanutbuttter]

Real

[@anonymous-gi1bn]

@@DudeSkinnyTall😂😂😂😂

[@hugyut]

All this information and explanin in one video FOR FREE? This is art, this is gold

[@loveinautumn3978]

Yes, she's a sweetheart

[@fj_s]

Why the hype? You guys must have no idea about training at all. This knowledge is literally decades old. My Polar watch with heart rate monitor had this Zone setting more than 20 years ago. 😂

[@infomania_by_ayush7901]

​@@fj_s There are newbies everywhere

[@susanpearson2467]

​@fj_s I'm 50 and just started my health journey for the first time in my life. So, yes, all of this is new to me and it's quite timely. I have so much ground to cover and ill do it on my own.

[@Asande]

@@fj_s and? Do you want a cookie? Can people not learn new things a million things are decades old, but you don't know them, right? Real gym bro behavior(degrading)

[@blasteroid98]

This might be the greatest video on cardio for fat loss I’ve ever seen and just one of the best fitness videos I’ve ever consumed. Omg keep up the great work. I am down 20 lbs of fat in 4.5 months and I got 10 more to go to get to my ideal physique so this video was really really helpful

[@fj_s]

Have you watched a single other video? This knowledge is literally decades old.

[@jennagarcia9411]

@@fj_s It's still helpful for beginners looking for an answer to the type of training they should do for fat loss. Dr. Mike does a great job of making the information easy to digest. It is way too easy for anyone to get overwhelmed by all the misleading and/or contradictory information out there.

[@doctorofletters8412]

@@fj_syeah that’s how science works. Body of knowledge built over time. you seem like you’re being a bit obtuse with your multiple negative comments .

[@callmemimivlog2617]

Thank you bro for all you advices. I started on April 17 with 225 pounds of weight loss. Now I am 196 pounds.

[@TheGlowBarbie]

Please how did you do this

[@Setekeh]

25-30% Body Fat: Start with low-intensity steady-state (LISS) cardio to build endurance without putting too much strain on the body. 20-25% Body Fat: Incorporate moderate-intensity steady-state (MISS) cardio to burn more calories and improve cardiovascular health. 15-20% Body Fat: Combine high-intensity interval training (HIIT) with MISS to maximize fat loss and preserve muscle mass. Under 15% Body Fat: Focus on HIIT and active recovery to maintain a low body fat percentage while building muscle.

[@goldschool3077]

Thanks

[@sandraonye]

Thank you

[@spanditanandi8560]

You're the MVP

[@ParqForrest]

Thank you because lawd this was wordy!

[@TripSoul10]

Cardio I got into within last year started at 7mph at 5% incline then I switched to doing 10% incline at 9.5 minutes/mile. Newest cardio I do is getting 20% incline at 14 minutes/mile for 2-2.5 miles. In last 54 weeks I have dropped almost 50 pounds from 205 to as low as 156.

[@wasdyurzj]

Dude, as a man who stores all of his fat in his thighs lovehandles belly en butt, I have tried so may things. I was fit once and never appreciated it. I started going to the gym about 12 years ago. on and off. I am trying to get back in shape, this helped me alot. I never appreciated the way I looked when I was about 15kg lighter then I am right now... also started HIIT right away. Always, everytime I would burn out, not reaching my goals. I am determined to do it now, eventhough summer has already started, I have my eyes set on next summer! Thank you for the incredible advice!

[@djjohnson4037]

I hold all my weight the exact same places. So frustrating. Keep at it man!

[@Badassoldwoman]

I appreciate that you plug your program, but you still gave real, usable info.

[@bibiCism]

Right!

[@gregorygaines2861]

This is the most in depth video for losing body fat I’ve ever seen thank you.

[@DoctorMikeDiamonds]

Most Welcome

[@rangerbradley]

Love this type of stuff man. I'm deployed over to the middle east currently and have been using all of your tips. Gone from 253 to 232 already.

[@lizgerman8568]

Congratulations!

[@sukithemoon]

As an extremist, I now feel relieved in knowing I don’t have to feel guilty for not doing crazy cardio routines from the start! I have this “it’s all or nothing” mentality but now I know why everyone says walking is the best form of burning fat. Thank you so much for this deeply understanding video!

[@armandsant1143]

I absolutely enjoyed the video. I did notice the info cards disappearing too quick when you talked back again instead you talking while I wrote the research you found. I appreciate this as a classroom because targeting my BPM to 120-140 target just blew right over me. I did hear that walking is the best and it has its benefits. I got from this video that there are nuances in this journey anybody’s journey and how we navigate with a mentor will take us there . Today I’m open for your mentoring on KZbin. I appreciate it. And congrats on your professional status of bodybuilding I think it matters to walk strategically now so it counts.

[@All_the_arcs]

Hello, Thank you for providing this information, I am currently at 22.1% body fat and will try out your program and post my improvements here! Update: since trying this out (3 june) I am at 21.3 % body fat, I'll try put weekly updates Update it is now 15 August I am now at 17% body fat Update it is now 11 sept and I am at 14.2% body fat and I'm fine with where I am now. Update it is now 19 sept and I am at 13.8% body fat

[@dais2321]

How’s it going?

[@abhishekkushwaha2455]

how about now?

[@All_the_arcs]

@@abhishekkushwaha2455 changed it

[@hassankarangwa9956]

Only half way through the vid but had to pause to type this, I really stopped watching information fitness videos like a couple years ago because I felt like everyone was essentially saying the same thing and just repackaging it over and over again. Felt like there was really nothing of importance left to learn. Halfway though this vid and I've actually learnt new useful things. Dr Mike you're a LEGEND!

[@DennisNowland]

6:30 or something around that into the video. What do the figures show me? It shows me that if you restrict your calories and have a high protein diet you don't really need to do any additional exercise. in other words get on with your life restrict your calories and a high protein diet. Once you get the weight off, then you can exercise because you're not feeling knackered all the time. that doesn't mean you to sit on your backside and let the weight fall off what it means is if you're carrying out your activities of daily living including plenty of NEAT you'll lose the weight. Now when it comes to muscle loss? Well, it's a case of use it or lose it whether you are on a diet or not. ............. So just do a bit of resistance but dont expect to do much because in essence you are running on empty. All the best from a 70 year old from Yorkshire, England.

[@butlerproductioncompany]

"I graduated from a top 200 university" is giving "My name is Nathan Fielder, and I graduated from one of Canada's top business schools with really good grades"

[@DLRS1]

😂😂😂😂😂 yeah me too

[@lifewithzoe9468]

Context is everything. He only mentioned it cos it means I THINK U SHOULD LISTEN TO ME. Not bragilicous, like d rest of us🤦‍♂️ 🙏

[@butlerproductioncompany]

@@lifewithzoe9468 it's a joke...

[@lifewithzoe9468]

@@butlerproductioncompanyThanks. I was also joking 🤣

[@_ZINHLENDLOVU]

This was so comprehensive. I actually really enjoyed it. Thank you for taking your time with us.

[@MegaMoedollaz]

bro this is the best video on cardio i’ve seen in years ….so informative and easy to understand….also thank you for the cheat sheets…….great job

[@JayandYe]

Oh my God this information is Hella valuable. I took screenshots and everything. Thank you for sharing this. Going to the schools being a doctor in a 30 minute video while these influencers be lying to you and taking steroids this guy speaking fax.

[@bigjftb]

I have been loosely following this without even knowing what I was doing I love how this was broken down by body fat and more prescriptive. Now I can be more exact.

[@beautyel9373]

the best breakdown of cardio I’ve seen thus far. excited to try this method!

[@blasteroid98]

Literally the best cardio breakdown I’ve ever come across and I watch like 15 fitness KZbin videos a day

However, heart zones vary from person to person, doesn't mean that your zone 2 will be the same as someone else's.

[@iulianserban10]

that's kind of true, i can be in zone 2 by running with 8-9 km/h for 30-45 min

[@JarisJ_]

Just measure bpm and keep it in the 120-140 range?

[@benmilian]

Could you provide, documentation? Too much misinformation everywhere.

[@selijay7891]

@@benmilianto get your Max heart rate, subtract your age from 220. Then to get zone 1 heart rate, take 50%-60% of the number above. Zone 2 is 60%-70%, zone 3 is 70%-80% and zone 4 is 80%-90%

[@nasstak3440]

Well that’s obvious.

[@TeHealthAndWellnessCoach]

This video has helped me so much! I have this stubborn belly fat I can't get rid of, and it's bugging me!! I'm going to apply what I've learned from this video to my cardio sessions thanks!!!!😊

[@blissweb]

Another trainer I follow rightly said, "the belly fat is the water at the bottom of the pool". Need to get rid of every other bit of fat first. I'm at that point now. Another 2 - 3 months to go. But it gets harder when you're no longer carrying around that weight. I'm just noticing walking with my heavy backpack pushes my walking heart rate from 105 to 121, so I might have to do it more often.

[@Josh_hutcherson007]

Today was my first day in Gym and I enjoyed it to core.

[@DoctorMikeDiamonds]

Awesome to hear! Let do it again tomorrow!!!

[@Josh_hutcherson007]

@@DoctorMikeDiamonds thank you.I go with my brother and we've made a pact to get lean in 6 month let's see if we can follow through

[@oscaramaya5593]

​

[@benjamins15779]

Great video. A lot of good info

[@CalebFelton]

@@DoctorMikeDiamonds Are the steps from the formal cardio counted into the steps taken? Or, is it formal cardio + 15k steps on the formal days?

[@sehrishfaisal5493]

Dr Mike - you defo a Diamond! The bulb has switched on and it all clicked for me with this video. Thank you for the education - big fan from the UK!

[@lofasz3328]

No time stamps for an almost 40 min video?

[@abadjavy]

Bro do something productive. This guys puts in work to make this video. Do us a favor and tag the time stamps for us

[@lofasz3328]

@@abadjavy you could do the same. I am probably more productive than you are, I don't have time to watch a long ass video, most of which doesn't apply to my body weight. Be productive bro

[@lizgerman8568]

Here's a thought. Make the suggestion. Dr. Mike, could you include time stamps on your next videos? Our tone, even online can be respectful. 😊

[@TheCeo_]

Oh no, no time stamps, omg I think I’m going to die.

[@lofasz3328]

@lizgerman8568 except people with big channels don't read comments unless they get a lot of upvotes. He literally re-releases the same videos over and over again anyway with the exception of a few. I don't respect a lack of innovation nor someone who doesn't respect their viewer base. It's literally the easiest part of the uploading process, too.

[@KlavierKannNichtMehr]

Glad to know that this is not the program for me - I have already achieved those goals, and over the course of 1 year have lost 20+ kilos. I agree that a mixed regiment of light cardio and weight training is the way. But you must also reduce your caloric intake. For me the easiest way was and is omad. I am 73 by the way.

[@natedogg7488]

Ive kept cardio as an accessory in my training routine and not as a dedicated day or a huge staple in my workout and im down 60 pounds in 10 months, abs starting to show. It's really all about having a strategic diet, sticking to it religiously and doing it more days than not.

[@guerrillaclown]

This format is great and I appreciate that you put info of your sources for us to look up and read on our own as well.

[@munygulyamova4253]

Now thats a gem, doc! Thanks a lot for making it free AND easy to understand! Bless your heart ❤

[@thulelemoreki]

Did my endurance ride for an hour today and my heart rate was in zone 2 for 55:20 minutes. So I am on the right track

[@sameez2009]

You're the greatest help I ABSOLUTELY endorsed your research of walking off the fat i personally experienced myself as I have ditched car and start walking and using bus commuter this has changed my body

[@matheuscastro9211]

I really like this kind of content. I would love to see you talk more about losing body fat for athletes that need to lose weight for a competition because they have a maximum weight to fight and cant lose muscle to maintain performance!

[@REALSlimshady19996]

Hi Doctor Mike Diamond Thanks For You,re Videos. I being trying you,re stuff Don,t know how long it take. But in Jun/Juli... i can say how it went gonna try one month off high protein diet. (SORRY FOR LONG READ) I do morning routine/evening routine /Gym/stairs walking/outside walks. Morning Routine 20 sit ups 10/15 push ups on ground 30 push ups against my kitchen sink 25 left right and middle lift up training with trash-bag with a old pc screen in it 25 left right middle lift up with water buckets that is heavier than the pc one 20 wrist trainer left right 20 back front and above head chest trainer 25 hand trainer left right 20 light dumbbells normal up down and other dumbell training 20 with heavy ones 20 bar lifts from knee to chest 20 above head and 20 one the bar bench laying on my back putting it above me 20 bar weight in neck doing squads Shower for gym Not gonna stink it up in there At The GM 1 and half hour kickbox bag training punches kicks and dodging training 30 minutes treadmill mostly 400 calories walked off 1 and half hour power training and lifting arms legs/belly/back. Walk outside at least 30 minutes to a hour every stairs i see i have to climb at least once. At night some off the morning routine training. And if i can i do 15 to 20 sit ups before sleep. I do this between 3 to 5 times a week since 7 or 8 weeks now. you,re diet this week protein bars shakes veggies chicken tuna and fruits/milk/cotton cheese yogurt with eggs whites and zero fat and I try to avoid potatoes/pasta/rice like the plague. I went from (155 kilograms) (341.716506 pounds) To (125 kilograms) (275.577828 pounds) In Seven weeks almost eight because today is the start off the eight Week off training. I hope Am doing Good. Used to be a suicidal Lonely but now am happy having Gym bros being nice to Me. Have a nice day bro thanks again for body tips.

[@Natureboy-og3mp]

Mike I really like this video format. The science discussion is super informative and you broke everything down to something simple and doable. I’m investigating an under desk walking treadmill for my office!

[@shiiniigamii]

The fat-burning zone is different for everyone, depending on age. You can't generalize. According to many other sources, my fat-burning zone is 114 beats per minute as a 30-year-old and not 124 or higher

[@sirpainpromise8747]

I have been working out all my life and like everyone else you have you ups and downs.. I ended up with a thyroid problem that caused me to gain weight. It got so bad, I myself started trying all these weight loss fad.. I learned that all of these take a pill diets are B.S. Sorry that one guy Vince Sant is the biggest joke on social media.. Gives you such a big build up.. Talks about every diet out there but again he is the only one with another perfect PILL.. But when I listened to you one day while working out I had to stop and just listen. You were talking all truth.. What you were sharing others try to sell.. You made me look at myself and check myself.. There was information I knew and didn't know.. EVERYONE should follow you for the truth to real weight loss.. You will never believe how much you have motivated me to reach my goals.. KNOWLEDGE is KING and you give that.. Thank you..

[@lizzie.136]

Treadmill settings for 29-20% at min 31:33

[@wendykay3195]

This is helpful thank you... I do not have a way to mesure my steps but I can mesure my heart rate

[@JayXJourney]

Dr. Mike, thank you for this video, this is exactly the type of video I need and love! If I can understand how a plan works and why I should do it, then it makes it easy for me to follow it. I'm now 42 and I'm in that place where people compliment me all of the time about my body but I know that I am overweight. I remember what my body was like pre-30 and I've been trying to get back to that. I love doing pushups, don't really enjoy going to the gym, and through pushups, I've seen results but I hate watching what I eat. After watching your videos, I am prepared to start doing all of the things that I've struggled with doing in the past.

[@zizim5270]

Love love love this! Such transformational video. This style is so detailed and works! Please can you do one for 1. Diet 2. Muscle building. Thank you!!!

[@RFGoe]

Definitely nice to see this detailed content. Hope to see another one soon about most effective muscle excersizes with research. Great vid as always

[@tygah121583]

I retro walk about 2hrs and i do light weights while im walking. for me it has helped. i try to do real life scenarios on the treadmill. ive lost 22lbs so far. my issue is my diet. I usually do keto but i also gave up eating meat so im struggling with eating excessive carbs. but doing 10k steps backwards definitely helps. its gave me a hell of a start.

[@eyebarron]

Yes, the education component is nice. Thank you for taking the time to do this.

[@pharmclare]

Cycling is my next target. Informal cardio and formal cardio was new to me. Thank you

[@aprilw2387]

Thank you, Doctor Mike!! Invaluable information.

[@ursa871]

I love your content! I myself am a medical student who LOVES to train. I love connecting bichemistry/physiology/... with excercise. Your channel is awsome

[@abiwav]

Am doing both informal and formal cardio now to lower body fat with calorie deficit + strength (to maintain) and high protein now!

[@sokocombat]

@DoctorMikeDiamonds You share truly valuable information, and thank you for that! I have 2 questions, and I would be grateful if you could answer them. 1. When you do walking for fat loss, how fast do you walk on the treadmill and at what incline? 2. How often per week is it advisable to do walking for fat loss?

[@mynameisneb]

Thanks! Don't skip that cardio! Doctor Mike Diamonds, I'd love to share with you the results that I've had this year. 🤯🤯

[@DoctorMikeDiamonds]

I would love to see the results!!

[@mynameisneb]

I just DM'd you on instagram

[@Roman-w9f]

Diet is key I finally got it in my head the way you broke it down with cup perfectly I gotta burn my reserves… but food is good healthy food… better

[@shashmishra]

5:49 about the meta-analysis was mind-blowing

[@Rosemari_2314]

This video was amazing! More of these please. Thanks so much Dr. Mike!

[@Polyjenn]

I just started trying to intermittent fast. I'm almost 54 post menopausal. I have an active job some days maybe 20k steps I train 1 day with Trainer weights an resistance an cardio. She said I ate like I'm fat so I tried to add protein but maybe the wrong way. I eating I'm fat because the only way I can loose weight so gained 5 lbs. Started the Im fasting . 4 days later lost 2 lbs. Trying to eat my protein an I love salads an been watching your videos. I'm super busy but have the bonus of a fridge an microwave at work an Kitchen . So doing the protein smoothies love them ! I can skip a meal with that. So just need more steps, and keep going on the intermittent fasting. I'm trying 15 fast stop eating at 7 or 8 eat the corresponding time next day .😊 intermittent

[@matthickman806]

Thank you for all the info Mike. Very, very helpful.

[@gringoar]

the best video of the channel in years

[@betinar8750]

This was such great information as always thank u so much I’m loving this style with information and able to screen shit. Thank you so much, really appreciate your videos

[@normanheurtematte]

Such a masterclass !!! Respect. Its gonna help me a lot !

[@Orange_creamsicle]

NEAT is huge, I used to move all day at work and hit 16,000 steps routinely, I'm now in a job where I barely move at all.

[@jennagarcia9411]

Simple, a walking pad. I purchased one for $250 on Amazon last year. I use it whenever doing activities I used to do sitting down. Watching TV? Walk on the treadmill. Studying at my desk? Walk on the treadmill. I don't use the walking pad to replace my daily hour-long walks, only to increase my NEAT. Whether I'm walking at 1.4 or 3.2 MPH, it doesn't matter because any movement is better than none.

[@Orange_creamsicle]

@@jennagarcia9411 Yes!! I really want a walking pad, I'm not currently in a position where I can afford one, but hopefully before the end of the year!!

[@anttijarvenpaa5292]

Excellent content and information. Thanks a lot for doing these. Keep up the good work and sharing your experience. 💪

[@ericwilliams232]

Just what I needed to see and hear! Thanks! 🙏🏾

[@JohannaSantiago-j4h]

True! The HIIT is painful. The cardio needs respects a little bit more, because is effective. Cardio plus resistance training yeap!!

[@Smollfoxy]

body saving energy over time is true. I wear the same fitbit every day but when i started at a restaurant as waitress, after 10h of work at 12 midnight it would say i burned about 4500 calories. Now 1 year later, same amount of steps, my heart rate just doesnt go up as much. So now with the same amount of hours worked and activity done before and after work, I burn around 3300 on a work day.

[@AliHassan-dn2nc]

A perfect video on cardio for someone who has seen hundreds of them. Can you explain how we can pair this with keto.

[@clarissaguzman7532]

I like how u we’re so thorough in the video. Definitely got it more

[@mariatrining4083]

I think this is a channel with one of the best Contant. Thank you so much!

[@panagiotislepelis8177]

The real answer is to just do the cardio that you enjoy over anything else. If you enjoy it you will keep doing it and that's what matters. I enjoy walking and biking so i do more intense biking sessions 3-4 times a week and walking on rest days in between.

[@aprilw2387]

!!! Yes, sincerely appreciate the educational content!!!

[@Drago286v]

Great video Dr. Mike. I'm 63 years old lost about 45lbs 3 years ago but I started burning clean muscle mass. Covid damaged my kidneys. The fasting you recommended is working great for the last two weeks. Do you have an audio book available? I would love to lose another 25lbs but increase my muscle mass.....

[@annabluebubblegum]

I do 15-30 min cardio to burn fat and then I do Alternate arms and back and legs on each day ❤️🫶🏽 with low carb high protein diet look really great

[@kono9460]

Thank you for this video! I love your educational videos

[@TheInjectinthebrain]

Pls. continue with facts based on science. Keep going like that. I really enjoy your videos!

[@sandraclair9730]

Can you provide copies of the documents/slides you showed in this video please. They are very helpful.

[@bslorbust]

Your videos are unmatched. Seriously

[@DavidGarcia-ff6yf]

Thanks so much for this detailed content along with the facts from medically peer reviewed journals.

[@ky-1297]

Valuable information and just what I was looking for. Thank you!

[@TaraOzekin]

Ok, is our walking supposed to be zone 2? Because I can’t get into zone 2 without a jog. Does my 30 min elliptical training count as my walking as well as my zone 2. Unclear.

[@joanah3827]

The information is wow! So detailed and easy to understand. Thank you so much Dr Mike🙌

[@marioslavich3136]

I normally walk for 15.000 steps per day and this doesn't help me reducing weight. All changed since Covid times when I started practising jump rope. I do 20-30 minutes every day and that helped me loosing 14kg (first 10 just jumping, the others including exercises like push-ups and pull-ups).

[@gabrielmerwe2455]

What's your opinion on skipping rope for cardio? Would you consider it as high impact due to the jumping?

[@omardiangeloarteaga4875]

Hiit can be high intensity with various durations and rest not just ahort high intensity and short rest

[@cleanclothes]

Thank you for this Dr.Mike! Greatly appreciate it!

[@cordelthomas2892]

I'm so happy for this information: I can now go to the gym after work when its full and go on the stepper or the treadmill perfect!! I really appreciate it...💛💛.

[@Bazyang23]

Good advise and very informative.. thanks doc Mike...

[@danishacothiere6074]

Absolutely loved this video style!

[@DoctorMikeDiamonds]

Glad you liked it!!

[@LVX_]

Here for the education based content 😌 thank you!!! Well done with all your hard work too 🎉

[@thesamnorris]

Great video. Thank you so much. Question… should you do the formal as part of the total informal steps or in addition to it? Thanks again.

[@FernandoMarte]

What do you think about jump rope as a form of cardio?

[@lamebubblesflysohigh]

Everyone should do cardio... whatever is fun for you, do it. Not for weight loss but for other health benefits.

[@kimbordallo924]

Been learning so much with your videos! That bpm chart was super interesting!!!

[@michaelcruz6454]

What is more important, the number of steps of the intensity of those steps? I do incline treadmill on 10.1 @3 speed setting for 30 minutes (+5 min cool down) … Would I be better off just walking flat for the same time at a slightly faster pace?

[@darylgazey1911]

If you use the treadmill for informal cardio to get your steps in, how do you incorporate the formal cardio when you call for both informal and formal to figure out how many steps came from where? Or, do you just add total overall steps?

[@richardbalding1101]

Thank you, I appreciate the levels based on where you are. I never see that with other people putting out content. I see I started hiit too early for where I am at now.

[@MyHotDogVids]

Dr Mike Diamonds, you are a pro! Thank you!

[@ownagebox]

Did 30 mins a 120 skips per min with 1 min rest every day from the start went from 26% to 11.3% BF yes my shins hurt but my endurance was top end. Still trained in that time too. In the last weeks i did 60 minutes of it every day. Walking isn't motivating enough it's like doing nothing

[@annastassiamurphy579]

Is there a way to find this chart for 5'5 and under?

[@Hamel7777]

20k a day stepper day labor here, needed some tips to get get >10% ty

[@queennes2800]

Loved this. Opened my eyes to something that I was completely missing. I was always informed that hiit plus resistance should be my goto to get to

[@JackDaniels_8171]

Im sixty lost 22kg on a Carnivore diet since last August stopped drinking alcohol and recently packed up smoking 🚬 2 months ago ,training in the gym 4 times a week 3 hours a session i need to change my diet by adding carbs for muscle recovery still follow intermittent fasting normally omad would love some feedback i want to see my ABS any suggestions would be welcomed 👍 🙏 🙏

[@iamjeffyd5578]

This whole video should’ve existed in 2004. Would’ve saved me a lot of time. You’re a blessing Sir!