How I Stay Lean Year Round (Diet & Training)

[@FitnessFAQs]

💪 Download my FREE Calisthenics Workout - fitnessfaqs.com/homehero/

[@Glow.away.pigmentation]

Sir.... Please advise if I can communicate via mail. Please

[@memoryhero]

Jeff Nippard as a kiwi is my spirit animal. Legend.

[@FitnessFAQs]

Easter egg noticed 🏆

[@sabasotkilava3493]

:DDDDDD

[@arihaviv8510]

0:55 😅

[@maria4880]

Theres something about the way this guy speaks and carries himself .. radiates energy of a calm and reliable person 😌

[@totallyhuman182]

0:55 only the realest fitness enthusiasts will appreciate that

[@JorgeMP53]

I laughed when I spotted it 😂.

[@edge3220]

I fell out of exercise for almost 4 months. Today this afternoon I caught my reflection from the side as I was walking and noticed my belly pushing out against my shirt, and what's worse is I was pulling my stomach in too. That was a huge wake-up call. The gut's gotta go, and changes in my mindset started immediately.

[@leonsage6806]

Hey, out of curiosity. Did you make any progress?

[@SC-ye3kw]

I think this was one of your best videos addressing the lifestyle of a fitness person. I especially like how you describe how you can get caught up trying every new exercise or workout method for years before settling in to what works enough for you to maintain your motivation and see gains. We are always looking at shiny metal objects for new and improved. Regarding maintaining, I cycle through periods of intensity. For six months I may be ramping up my workout intensity to get stronger and then follow that by ramping down for 1-2 months before starting the cycle.

[@JGuapo512]

This is very helpful, i love how you not only go in depth about how you maintain your physique year round but you also show your meals you consume thru out the day nicely done 👍🏼

[@thickseed]

*depth

[@JGuapo512]

@@thickseed thanks bro didn’t realize i had a typo

[@hocuspocus6681]

I love how you don't get distracted by the fads and just emphasise the essentials. Keep it up. There are always people coming onto the fitness train and you gotta keep grabbing them.

[@fitnytech]

Fitness is not about being better than someone else, it’s about being better than you used to be.

[@Tbone11756]

Every beginner should see this video. 10/10. Thanks for including meal ideas as well.

[@lpja2326]

Absolutely right , I'm 53 and I live in the same way as you. This is what I always tell people when they don't believe how old I'm ( I have a body of a 30 year old athlete, thanks also to you) : It's not just training, IT'S A LIFESTYLE ! The question is : How much do you want it ?? If you are not able or willing to live as Daniel explained, forget about it .

[@paulelverstone8677]

This exactly. I'm 54 and the analogy I use now is: if I want to live in this house, I have to pay the rent. You don't get this (or anything, for that matter) for free...

[@divinedbag]

the embracing simplicity is a huge point... so easy to fall into the trap of convolution when you get into this stuff.

[@markdawson425]

The Jeff Nippard kiwi cracked me up

[@sleepypill]

Finaly someone promoting a real diet plan.

[@jasonlorphotofilms]

Sleep is by far the hardest one for me right now. I work 8 hours a day, but with the possibility of being held over or mandated for another shift. This disrupts my whole flow of sleep and my activities.

[@davidaleshire4292]

My biggest problem is sleep. It isn’t that I don’t have to time to sleep eight hours, my body simply won’t allow it. Never has. Unless I am completely physically exhausted I’ll be lucky to get six hours before I’m wide awake.

[@freedomcalifitness]

I heard magnesium glycinate can help maybe

[@chrisarmatas9057]

Thanks man! This is really helpful and simple.

[@andykumar768]

Best video ever from Fitness FAQ! Thank you

[@mre1909]

Currently at around 28% body fat and was able to reach consistent 50 total pull ups per session because of your videos. Losing fat is really hard during these days for me as I am struggling with sedentiary life especially that I spend most of my days sitting down in my room studying so much for my licensure exams. Definitely gonna go get some treadmill or something so I could walk while I study to hit that 8-10k steps per day. Your videos really motivate me for achieving my dream physique.

[@JGuapo512]

jesus that’s impressive more then im doing at 22% body fat keep up the good work

[@emreproxtr]

that would look badass, do you have a video of you doing pullups?

[@ddpwe5269]

Great training at that body fat %, that's for sure! However, losing weight isn't about doing cardio, you need to change what you eat. A varied WFPB diet will see you shed those pounds while staying full. The newest research has shown that our bodies would rather burn off excess energy at 98.2% and store only 1.2% for a WFPB diet.

[@emreproxtr]

@@ddpwe5269 you got the whole message of "Doing cardio and hiit ab workouts aren't the primary way to lose fat." wrong, you should educate yourself on that. You also don't get/ read(?) what mre1909 said. He said that he shlould walk. And walking is the BEST way to burn calories on top of working out. I am not sure if you are trying to discourage people to do cardio but never ever do that. Cardio is essential to your health, longevity, blood, performance, strength. Don't start giving information that can cause important misunderstandings to show off your knowledge.

[@ddpwe5269]

@@emreproxtr I never said NOT to do cardio. I said that he needs to change what he eats if he wants to lose weight. Cardio has nothing to do with losing weight, it's calories in, calories out. Sure, you can try to outrun your diet, but most fail because they DON'T change what they eat. Don't presume to know something you have no clue about when someone already stating they're walking still wants to lose weight with a sedentary lifestyle. The best way to lose weight when you can't ACTUALLY get out is to change what you eat, plain and simple. Just because someone burns more calories, doesn't mean they won't eat more thinking they can unless they change what they eat. You can literally sit on your ass all day and as long as you change what you eat you will lose weight much faster than trying to walk/run it off. SOO much faster, especially when they're struggling to lose weight in the first place. smh

[@ShotgunGuenni]

Love the message and approach Daniel Leading from the front mate , you are embodying what I consider my goals 💪🏻

[@Koroar]

My #1 tip: Never get fat. Doesn't matter that I'm extremely lean and in shape now, stomach will always be ruined and look terrible because I was fat in the past.

[@platogenova9573]

How fat did you get?

[@nichomoser99]

Eating foods high in vitamin C can help with the skin, especially eating alot of citrus fruits consistently. It helps that they are usually low in cals as well

[@NRFS23]

How do I fix being skinny fat?? What type of training plan would I do and also diet, how do I get enough protein intake when I’m limited on food choices. I’m currently at jobcorps and they don’t let us cook and there’s not really much options as far the meals they serve it’s mostly caloric based meals. Any advice??

[@mbreiner08]

​@@NRFS23 sounds like you might benefit from hypertrophy training which focuses on building muscle size not necessarily muscle strength (you can easily shift your focus to strength later if that interests you). As far as eating goes you will most likely need to increase your calories per day but good advice here will need a more in depth conversation with a nutrition professional and personal trainer. There's no short answer here without knowing more about your personal food situation.

[@luispastranarodriguez6264]

Thanks Daniel!

[@YehonatanAvidan]

Great video! A review of your current weekly training will be fun to see too!

[@superhumanproject1]

you are a true motivation!! stay strong!!!!

[@braydenrazavi838]

Cheers mate. Been making crazy calisthenics gains from you since uni.

[@eguono-akpoekuerhare7202]

I have included intermittent Fasting into my lifestyle, and this is due to my graveyard work. I use every opportunity at work to push ups and L Sits. When I get home in the morning, I work on back using pull-ups, using bands as well. I then have my breakfast and head straight to bed. Upon waking up, I work on arms and forearms and legs too. I do, however, struggle with sleep.

[@yeezusog5780]

In the first clip, with the feathered shoulders and diced obliques, Daniel clearly under 10% and definitely shredded 😅

[@Endrju21]

Your biceps vein in scaring the shit out of me It's nice to hear that your level of physique does not require caunting every calorie

[@a-terrible-fate532]

yeah i refuse to use calorie apps , its nuerotic and unsustainable

[@alxnd_r6345]

In two weeks im gonna be 32. Very lean and muscular trough the year. The best i can say is that your body is a mirror of your performance. Maintaing size even with 1 serious full body training weekly and it really does not require the same volume which was needed to build. Actually not even half of it. After a long time of maintaining you might get weaker and smaller but do not worry because you can really get back in shape in 1-2 month of serious training.

[@lhupog1]

I'm 49 years old, have started calisthenics in 2020 and weigh 85 kg as well, although I'm a few cm shorter, in fact I'm a bit fatter than you. I wanted to say that as you age you don't need to make it simplier or easier, in fact so far I achieved the dragon flag, front lever, human flag and straddle planche with both straight and bent arms. My regret is that I injured my elbow whilst training for the one arm chin up and lost a year between rehab and loss of gains. No need to make it simplier or focus on maintance only, because you gain strength for as long as you train and invest in a healthy lifestyle.

[@shobikhan9613]

As a man when do u start to loose stamina , sexual stamina .. we all have prime years . I am 31 at present , someday I'll be also 49 .. I see couple of grays in my beard 😢 , that made me hopeless but day by day I am accepting it and feeling better with it 😒 .. can u share some life advice , if possible .. hope i ain't being personal. I don't have uncle or brother .. I can Google but personal experience is above Google .. that's why I am asking 😒😒

[@cinedanmatrix]

LMAO! "Jeff Nippard" as the kiwi 😂❤

[@The_Hybrid_Grubber]

I like all your secrets, but, even more, I like everything that is YOU... IN EVERY SENSE!!!!!!!😍😍😍😍😍😍😍😍😍😍😍😍

[@home-grownphysiquesbylesowen64]

Hi Daniel I'd like to put something to you as it involves the joints of the body, full range of motion instead of the muscles full range of motion the exercises can be performed single-jointed with straight-limbs, bent-limbs or multi-jointed with movement the position of the body can be standing, seated, bent-over, incline, flat, decline, the position you take on the bench can be face-up, face-down or lying on your side the concept behind this style of training is that I am still training without injuries well into my 60s looking forward to your thoughts on the subject stay safe and healthy

[@reid2702]

Your lower traps are insane! I would say the most unique/built part of your physique. Why do you think that is? How would you say your lower traps are trained and built so well with calisthenics?

[@keithfields1756]

Isn't he doing weight lifting as well in the vid?

[@farstrider79]

He doesn't just do calisthenics. BTW, AthleanX just did a whole video on traps.

[@coachdraz8866]

I'm impressed how he didn't burn out yet. Sounds like hell.

[@filhanislamictv8712]

Choose consistenty

[@spooooky2008]

Crazy muscle-ups

[@rista0rile0ricky]

Discipline dictates your destiny.

[@daxvax]

awesome video

[@BenjaminEklof]

7:31 Never thought of that, great reminder!

[@OOwdsmkrOO]

Another hihg quality content, thanks for that! I found the maintaing part very interesting. It is a very narrow field and difficult to set in my opinion. Many say that its either improve or decline, but I beleive that with the right choice of intensitiy this is feasible.

[@JonathanMartinez-fw5fq]

Great Message and song at the end, it has helped me make an important decision I was struggling with. I will be getting baptized.

[@LegoPeff]

0:55 I agree, I try and make sure to get enough Jeff Nippard in as I can ;)

[@strontiumend]

Hey man, thanks for all the tips, although I have a question. What rings do you recommend? I need ones that can last a while.

[@peterkukolik8402]

Thank you, sir.

[@ulfm.7868]

"200g Kangaroo" ... Hello from Germany 😂☔🥶😢

[@fmcfcurro]

Are you 100% natural? ( Amazing body mate )

[@Археугол]

Jeff Nippard and Kivi 🤣 Good reference!

[@harrybellingham98]

still trying to work out how people wear hoodies in the gym

[@thomasrobertfitness]

This is the video that I’m waiting from you for so long. I like the way you talk clearly of the sacrifices that your physique requires. My only concerns is the Brutal amount of meat on your plate… I highly recommend for you to read the China Study written by Dr. T. Collin Cambell in order to keep continue your journey for a very long time. Keep up the good work Daniel.

[@EVAN__WILLIAMS]

Definitely shredded by all metrics other than a bodybuiling competition which is unsustainable as you mentioned and unhealthy.

[@CraftyStones]

How to apply progressive overload in calisthenics exercise (when bulking because every session bodyweight is higher than before) in exercise like pull ups

[@thomasdussault1132]

Hi Daniel, there is no way that in the picture you showed at the beggining, you are 10-12% bodyfat, you're more like 8-10%.

[@sebarosca]

Bravo 🤝

[@Mavnels10]

Kiwis are called Jeff Nippards now

[@yugen9154]

Do you recommend a book to start better understanding the world of nutrition combining training? I want to learn how to develop my potential well, you are a person with an incredible devotion, it motivates me to see people this incredible, I want to learn so that I can help others to improve as well.

[@platogenova9573]

Very good video

[@Penfold__]

Inspirational

[@adreus4759]

I think you‘re under 10% BF tbh. You look seriously lean in all regions of your body. My guess would be more like 8-9%. Stage level would be like 6-7% probably for a natural. Really like that you emphesize how much of a commitment it means to look like this year round! Maybea do a Dexa-Scan in the future?

[@DanielKwon23421]

How long did it take you to do your first planche & front lever

[@densedecisions4568]

"Jeff Nippard" ✅

[@balbibou]

Hello Daniel, could you give us your favorite exercices (with or without weights) for neck muscles ?

[@markblack5991]

This video taught me that people eat kangaroo meat.

[@NRFS23]

So with diet im really have a hard time with because I can’t really get the protein intake that I need due to being in jobcorps and the majority of our meals are mostly carbs and little to no protein, also we’re limited on what we can buy because we’re not allowed to cook and limited allowance. For the most part I only do oatmeal and fruits and whole grain cereals. Any advice??

[@zyziowoneteu]

JEFF NIPPARD is gold

[@tappajaav]

Having trained so long and, I presume, at high intensities, how are your joints and connective tissue doing? Physical longevity and sustainable training in terms of reducing wear and tear on your body is something I almost never see talked about, anywhere. It's very hard to find any information whatsoever, on the topic

[@crookedpaths6612]

Resting between sets, having rest days and joint preparation especially wrist and shoulders

[@tappajaav]

@@crookedpaths6612 None of that tackles the fact that your body wears off over time, and some exercises(such as bench press)wear you out faster than others. I'm talking about exercising 50 years, I know what short-term overtraining is

[@TheTickyTickyTicky]

If I could maintain my physique until I'm like 60 then i'm more than happy

[@sfbuck415]

you're eating kangaroo? is that your secret weapon?

[@UCI3VzXLNW9qW7IexEn]

How to deal with the feeling of craving for bad food? I'm in good shape, 183cm 77kg (I'm going to 73kg) and then I'll work on clean bulking. Generally, I can eat something bad during the day and still stay fit, but it affects my mood and my desire to leave it. Do you reward yourself or do you simply have no need for it?

[@keithfields1756]

Drink alot of water that has always helped me and coffee hard candy which has very low amount of calories can make u forget about eating for a little. Idk personally this works for me

[@ZvilgantisKailis]

So your children and wife eats the same or different foods?

[@dchaba154]

Bro, btw how old are you?

[@danilomilenkovic6015]

Can anyone explain how do you build muscle with calisthenics if you are lean all year round? Do I ever need to bulk/cut or can I just hover around the same weight?

[@Nunak91]

Fastest way is to bulk/cut. It doesn't have to be +10 kg in 2 month. Take it slow. Lean bulk.

[@YRO.]

You can gain muscles even in a slight cut, although it wouldn't be as fast as bulking. You can choose to either main gain or bulk, because either will build muscle as long as you're training and eating properly.

[@61tree_Studio]

Yes, very helpful video...learned a lot, including, I didn't know people ate Kangaroo.

[@product_of_august]

I saw that and was like 🤯

[@61tree_Studio]

@@product_of_august haha same here

[@x-techgaming]

How about telling us any details at all . . ? Such as your: -Height/weight -Calorie intake for bulk/maint/cut -Fasting? Meals/day? -Macros? Protein grams/day? Unless these things are mentioned, the diet part of this video is still a secret.

[@FSK1138]

0:58 200g Kangaroo😐

[@Jin.Jin..]

You aunties eat kangaroos??!!

[@atobg_]

Do you have cheat days?

[@alb9925]

👍👍👍

[@jimverhoef5549]

200 grams of Kangaroo. Never had it. How does it taste?

[@kiaravincent4638]

The kangaroo meat 👀

[@cithr0963]

NGL Daniel might be the only dude I know who works out and doesnt drink smoke or consume marijuana on the regular.

[@CaptainBrash]

Jeff Nippard

[@sebastian.tristan]

If you want to be healthy, in addition to looking good, you might want to reduce meat and even dairy and gradually replace it with plant protein.

[@kumbackquatsta]

dan "jesus" vadnal

[@ToraJutsu01]

Jeff Nippard 😂

[@Andre87191]

Youre on TRT bro

[@BaconSebastiane-s8x]

Thompson Scott Clark Jose White Melissa

[@fredazcarate4818]

🧐🤔💯👌👊👍

[@lobsterstrange]

U gotta have some kinda sugar bro ain't no way

[@laionegan]

Sacrifice...

[@o_oo_o1812]

he displayed 200g of kangaroo meat, and i just can't let it go

[@truongsinh9955]

The secret is in the Kangaroo meat.

[@FormlessJKD17]

Wtf?! Take a good look at those street calisthenics guys ffs

[@gankt]

The secret is genetics

[@fizzelmydizzel]

Steak to small 😂😂😂😂

[@aieleven3332]

I want to just …. Uhm

[@michal1893]

Dan your not lean u look like you can hop on stage after 1 week of prep😭😭😭

[@bahramazarmehr8088]

Brother! I think you have nothing to do, therefore you only think about your figure and shape. How can you sleep 8 hours a day while people are dying in, for example, Gaza?

[@emreproxtr]

I think about people in Gaza daily but not to an extent that I lose my sleep. That's diminishing returns for caring for other people, I can do nothing more than I do from where I am now. You are also extremely rude for saying that he has nothing to do and war isn't the topic here. You are virtue signalling.

[@andreryan4903]

Is it just me or is he low key inferring he is on 🧃 to look like that 🤔

[@wendigo5513]

Jeff Nippard 😂