Getting Lean Is Simple

[@AlexLeonidas]

This video provides a general overview of the best, practical guidelines that actually make sense for losing weight & getting lean. Enjoy, and let me know if you want a part 2.

[@sdamdnas2065]

AlphaDestiny Do you think fullbody 5 times a week is a good idea for intermediates to build muscle? Sort of like stripped Down Hypertrophy from T-Nation

[@Veganjactivists]

Whole foods plant based diet certainly is the key, I have recently found this as well. Not a vegan diet, a whole foods plant based diet. A vegan diet can consist of anything that doesn't contain animals products but wholefoods are best fuel for the body. Nice video Alex!

[@yinonsiboni]

Would like to hear ur favorite way/ways of knowing ur TDEE

[@pretzl9554]

AlphaDestiny yes we need part 2!!

[@hibernatorawake]

AlphaDestiny I want a part two! And three!

[@brandonyee3451]

Love the evolution of Alex from advocating dirty bulking to a healthy and sustainable approach to nutrition now, wellbeing gains

[@OTRFTransport]

For one to be old and why is he must first be young and stupid

[@chrissheehan5793]

Started out to motivate skinny frail gymbronies to get huge. After reaching his gRIZZly bear physique he started to implement strategies to trim down. Doing that for awhile he’s used the lessons/ experience he obtained and chose to slim down and maintain his muscle. He’s very motivational 💯

[@lord_slobulus]

I would enjoy seeing a day in the life video from you Alex along with eating.

[@AL_FARID_23]

Colin Morris don’t hold your breath we all been waiting for this lol

[@mrlong2990]

He's said he doesn't want to do it, because this channel isn't about him I mean , it makes sense, you wanna see a guy eat 2800-3000 calories in a day? For what? There's ton of people who have done that

[@nytroxnikko1532]

@@mrlong2990 tons of people bench as well

[@GWolfs]

Yeeaa we at the buffet

[@bigcaefitness7136]

POOR PIRANO no he stays inside all day

[@tmoney34]

Alex has matured so much over the years. Love his videos. Keep up the great work.

[@rodionraskolnikov6241]

Bulking for the rest of my life.

[@EProtim]

my man

[@wolfingphysique3820]

Gaining all Kinds of gains

[@Ultrajamz]

Cultivating mass baby

[@i36yf]

You mean 🐻 mode But hating fatty chin

[@Dillpickles66]

zebediah Ambrosia permabulk crew

[@zyraw5846]

Alex is that big brother figure we all need in our lives, but not the one we deserve.

[@yoboiskinnyp9026]

As someone who has dropped significant weight from fasting, I agree with everything he says in this. I struggled with dieting for a long time, but when I combined fasting with eating chicken and vegetables, my weight dropped significantly.

[@modernsapien8327]

I agree with that 100%. I am currently on a cut myself and I preach simplification to my clients. 1. Don’t try lose more than 1% of your body weight per week. 2. Choose low calorie foods you enjoy 3. Train as if you can still build muscle. It’s simple but unfortunately not always easy

[@garretthohn]

#3 is so true.

[@Devil-ig7kl]

​@@garretthohn what about metabolic adaptation? And slowly decreasing calories and increasing cardio?

[@Devil-ig7kl]

What About plateau

[@zaidalsekri1449]

One of your most underrated videos Alex.. this should go viral

[@Baris2gs]

Alex u should go to a gym to test ur strenght on dumbell bench press to see if there is carryover from all that benching!

[@AlexLeonidas]

Sounds like an awesome idea Baris

[@omarsyed7345]

There definitely is bro. I can almost hit 90s on dumbbells and I've only been doing flat bench and thats on a 20° incline or so

[@Baris2gs]

@sub to me for good luck yeah for sure dumbell is very good and there is no need for barbell bench unless ur a powerlifter, the stretch is better on dumbell bench

[@karlokamenjasevic921]

My plan for now is bulking until I reach the intermediate phase and then do a mini cut

[@AlexLeonidas]

Nice plan Kokos

[@FafiGaming]

You should try it, I managed to do the same thing

[@xSO20]

What is intermediate phase?

[@ariobugipramesworo6417]

@@xSO20 if you dont know intermediate phase, you probably should check out the alphadestiny novice program.

[@atlassadsad7422]

@@xSO20 alex has many videos on being an intermediate lifter, but just go to strengthlevel.com and input your numbers, itll tell you what point of your training youre at

[@Kibira87]

I agree. The diet has to be balanced. I’ve always performed and felt better on a whole food based diet.

[@jesseperez4185]

Cutting sugar is huge, mostly my mental clarity.

[@Ejwuk321]

Jesse Perez Cutting sugar is the exact opposite of a flexible diet. Sugar is actually useful post workout. Also means you can’t eat any fruit which is full of nutrients

[@KyleWilliamsMusic1]

Eli 321 fruit actually doesn’t have a ton of nutrients like people claim compared to veggies. Take a banana for example lol “oh banana’s are amazing for potassium!” How about you try spinach or avocado. WAYYY more potassium than banana’s

[@pullupparker6110]

Eli 321 he probably means added sugar

[@CodeOfTyFilm]

@@Ejwuk321 sugar with fiber (fruits) has a different affect on your body than just eating sugar by itself (junk food)

[@WMWAnimations]

Green Lentils are extremely filling, and great source of protein and fibre.

[@tanhuulusoy]

I got a physical test tomorrow in police school, pray for me bros ❤

[@AlexLeonidas]

Good luck Tanhu!

[@DavidParyan-o2r]

You got this buddy

[@MySacul]

Been there myself bro. If you've studied and trained, what I assumed you did, everything is gonna work out. Please reply is when everything is set.

[@tanhuulusoy]

Thanks for the support bros, ill update u all ❤🦁

[@JosephRussellStapleton]

Good luck. You can do it!

[@GabrielMartinsFitness]

The audio was just on the left with headphones, man! Great video, anyhow

[@AlexLeonidas]

Ah damn

[@salmanalih95]

I’ve been on a solid routine of 4-5x a week lifting with something like 15-20 minutes of Light cardio. Incorporating high protein keto with a weekly 36 hr fast. Dropping fat pretty quick

[@omarsyed7345]

I've been doing IF. Lost around 10lbs so far in a month, definitely not bad

[@dragonstrength1743]

Maintaining weight and recomping would also be good, get as strong as possible first and then work on leaning out slowly to keep as much strength as possible.

[@marcocharalambous9632]

literally what i’m doing

[@yoyoyo6321]

I can knock down a full Large pizza from Domino's or Little Caesar's all by myself & with my shirt on & a pump at the gym, I still get forearm vascularity which is good enough for me!

[@AlexLeonidas]

Damn brotha

[@yoyoyo6321]

@@AlexLeonidas plus having a triple chin is good because I keep some snacks there during classes or some coins for whenever I'm a few cents short. It's all good.

[@AP-rc6vy]

I could eat two tbh. Get me in that buffet after a gym session and I'm trouble.

[@pkm-y9u]

YO Yoyo That makes no sense lol

[@sheadoherty7434]

Forearm vascularity is the easiest vascularity to get

[@ikarosouza9505]

swimming is the only cardio exercise that i find truly enjoyable

[@pretzl9554]

ikaro souza Swimming is great cardio!

[@coffeecel]

Yea, it's effortless and effective, also walking and cycling is great too

[@ikarosouza9505]

@@coffeecel i tried jogging but i found it so boring, maybe because of the enviroment, i can't do cycling because the traffic where i live is way too dangerous for it

[@donjon4080]

I just do tons of jumping jacks. Simple shit and it makes me feel good. After about 20 mins im drenched in sweat

[@adriaandraije3838]

One thing about the fasting.., after a while your ability 2 eat very large meals increases and your fulness signals get a bit diluted, this is something i noticed..

[@SuperTank121212]

Do you mean your "per-meal-stomach-capacity" increases when doing IF? That's funny, I had a little bit of an opposite reaction. As long as I managed to get THROUGH the fast, the meal itself actually satiated me halfway through, I would need to force feed myself to eat 1 serving size as opposed to eating 1.5-2 to even kill my hunger when not doing IF. Interesting how we're all different!

[@anthonym.718]

I don't think your "fulness signals" should matter as long as you know you are eating the amount you know you're suppose to eat. If you get hungry later you either suck it up or change your eating schedule

[@AP-rc6vy]

@@anthonym.718 tbh that's why I think a 1-2 hour eating window is questionable for me - it's almost too much pressure. I eat some fruit, have my meal, wait a couple of hours, then have myself a shake (I'm not a vegan - I mix organic whole milk and organic whey, added some raspberry flavoured coconut water today, tasted like cake), another piece of fruit. Always works. I'm stuffed. Eating big meals is potentially going to play with your signals if you're not used to it. But as long as you stick with satiating foods you should be ok - boiled potatoes are a classic for satiation. I find organic whole milk works well for me, and it's good enough for the Bugez. You can also try drinking a litre of water 30 minutes before eating.

[@ejc5105]

I'm counting my calories and doing cardio/sprint intervals. Wow, what an eye opener. I was eating way too much fat (mostly from meat and cheeses) and my cardio health was dangerously bad. I've slowly trimmed down 8 lb over the last 7 or so weeks, and my resting heart rate is down to 52 BPM. I'm eating less meat, more lentils, more vegetables, less sugar, and I'm actually measuring my food (the vast majority of it).

[@AlexLeonidas]

Fantastic, you're on the right path

[@ArminEghdamiDrums]

I'm gonna send this to my overweight sister. Thank you alex for summarizing the weight loss process!

[@cocospops9351]

Is she hot now?

[@ArminEghdamiDrums]

@@cocospops9351 no still fat haha

[@destananakli8896]

@@ArminEghdamiDrums 😂😂😂😂 don’t do her like that

[@zoomermcboomer4771]

Damn... LMAO!!

[@ArminEghdamiDrums]

@@zoomermcboomer4771 only getting fatter and fatter hahaha

[@Guyomar]

Good stuff. I can't believe AlphaDestiny really speaks with this accent. I don't mean that as an insult. It just sounds like something out of a movie. Thought it was put on at first but every video is like this...

[@AlexLeonidas]

Italian neighbourhood from Montreal = this accent. Craziest part is, my accent is the MOST subtle among my peers. This is literally nothing by comparison.

[@Guyomar]

@@AlexLeonidas Don't ever lose it! Anyway, needed to hear this video. Have been using my increase TDEE to eat less than clean and push the bulk too far.

[@midboys]

I gained weight on omad , stuffing 3k on whole foods is not hard when youre hungry , I recommend eating 3-6 meals a day regardless

[@Zombies8Jayden]

Yah I agree. I was stuck doing fasting for the longest time, I switch to a standard breakfast lunch and dinner and started losing weight quite fast afterwards.

[@midboys]

@@Zombies8Jayden rigyt on man , fasting is not ideal for most people . I used ro bulk with fasting haha

[@nicholascauton9648]

3 meals on calisthenic days and 2 meals on cardio days work well for me. Protein on calisthenic days (3x a week) and fiber on cardio days (2x a week).

[@pranavbatra9258]

Love your straight up approach! No BS advise.

[@wolfingphysique3820]

Well said alex! So many people don’t understand this..

[@floresian7897]

crisp fade dawg

[@sulttanalattar5167]

Omg dude finally someone who speaks logic!!

[@stelliumeleven2889]

I used the snake diet (24/48/72 hour fasts) to get the resultd quickly. lost 40 pounds in two months and hit PRs in the gym while doing so.

[@Baris2gs]

How about the hyena diet? Eat everything u see , dead or alive doesn't matter

[@AlexLeonidas]

Awesome Randy

[@ABABABABABABABABABABBBBBB]

Baris Goker or see-food diet. My favorite one.

[@vikingnorsefitness5727]

I did a fast for 150+ hours straight after seeing Cole Robinson's Snake Diet, and I literally got ripped just from those few days fasting. It was unbelievable.

[@razvanbugoi83]

Recommending 48 / 72hrs fasts is great!!! I think you are the only fitness youtuber to do this besides Cole Robinson. I appreciate that!

[@jerryadamo1537]

Martins Licis does this as well

[@gearsghoul4500]

Elliot hulse is big on IF and fasting

[@anassmoustaphaoui2130]

Thats what I was thinking

[@vikingnorsefitness5727]

Snake Diet FTW >;-)~~~~

[@Anthony-lq5bx]

So does that mean fast for 2 days?

[@meowmeowone8479]

Preach Alex, Preach! Learn to cook that food, you just might survive because of it someday! 7:04, bit of Elliott Hulse style suggestions going on, eh?

[@WLOfails]

I did OMAD from september to December and I lost 30 lbs. Had to lose the freshman 40 lbs i had from undergrad. Leaned out, upper arms have veins. Now i've been slow bulking for a few months.

[@paulsworld2287]

Best thing about Alpha is he is no bullshit and he tells the tale in simple, common sense terms

[@harjotminhas9823]

Very interested to know how your experiences with prolonged fasting has been like since I do 48 hour fasts weekly and a 1 week fast every quarter to manage my autoimmune issues (different goals but helps me with losing weight which I am trying to right now), might've posted this comment too late for you to read but oh well At the same time I understand why you don't advocate prolonged for everyone, very easy to feel miserable + need some knowledge about electrolytes past 72 hours (usually) Anyway, great video man!

[@landerhendrickx3522]

Whole food plantbased athlete here! After a while the variety can get ridiculous with the amount of different legumes, fruits, vegetables and whole grains available in the stores.

[@antonjensen5958]

Lander Hendrickx what are you an athlete in?

[@landerhendrickx3522]

Anton Jensen swimming, mainly 200m backstroke and 400m freestyle

[@WhiteDraqon]

As you say Alex, loosing weight is easy. The real question is that how to loose fat and preserve all those gains/strength as much as possible. That’s what me/people got stuck in or with no luck to do this.

[@MrEDTREY]

Love the channel love the insight you have a plethora of knowledge thx for sharing

[@ed7731]

Alex, what’s your opinion on foods like tofu, Seitan, tempeh & quorn?

[@starlightmedia6640]

Your upper body strength is phenomenal Alex, really impressed, also your fitness is dialed in too 👍

[@aaronlegend14]

This is some really useful advice. Glad to see you getting the gains in a healthy way while 90% of fitness guys are selling dreams and using creams.

[@hughjarce9915]

Very refreshing honesty

[@mattb7847]

Yo Alex, I could really use a video on the benefits of recomping, and how to program your mind to stick with it

[@damnnitsdantee737]

Matt B grind your ass off for 60-90 days and the results will motivate you more then anything

[@mattb7847]

Haha fair enough. I’m an intermediate though so I could use an extra boost

[@damnnitsdantee737]

Matt B I feel you there sometimes you loose interest, I got bored with the gym a couple times myself.. the recomp approach definitely works 100% though

[@moey380]

ALEX PLEASE MAKE A VIDEO ON RECOMPING PLSSSS

[@jude6936]

can you make a q&a on how to still make gains with severe depression/bipolar/anxiety which is very long term?

[@Epiphoneplayah]

Alex is not a psychiatrists, take medication as prescribed . You make gains the same way anyone else does so not something that has any application to a fitness channel.

[@dv43gqw]

Wow good advice guys 👍🏾

[@rayray8389]

Straight to the f*cking point, good sh*t man 👌

[@mattb7847]

Also man I’d love to see some gpp workouts. I don’t really even know where to start with those

[@epicotakugamer4930]

Dude your back in the thumbnail got me mirin so hard

[@seanbrowne2820]

Good video Alex very informative

[@yeezynapkins2970]

HIIT: Body thinks it needs explosiveness/muscle mass Long cardio session: Body wants to eat your heavy muscle because it doesn't need it If you're just really overweight, long cardio sessions can help and will build endurance not to mention improve your heart's overall health. You will lean down for sure but be patient. 1 hour on the treadmill for 5 days straight will drain you and you won't see a whole lot of progress right away.

[@Flau1990]

To be honest, scoobies calculator is pretty precise

[@AlexLeonidas]

Awesome man

[@GForceIntel]

Try tracking your carbs, protein, fat, sugar and you will see a huge improvement in performance or if you want to lose weight reduced either mainly carbs sugar or fat

[@majar.7323]

I’m currently at maintenance and losing cm around the waist while gaining muscle. (Second year of lifting 19yo)

[@genesunbhang2417]

But what if I have 1000 calories worth of table sugar?

[@BigV24]

You’ll feel terrible but you’ll be in a deficit

[@chad-zu2xy]

Yeeeaa we at the buffet right noe

[@Life_inthewild]

I just started a cut! Im weighing 85kg and I'd like to get to 75-70kg. Wish me luck!

[@mismagiuz]

For fasting try 2 days on, 1 day off. On the 2 days eat clean but at maintenance or slightly higher. You'll save more muscle and burn fat faster than doing standard calorie fasting,.

[@Kuba-nk8zg]

Usually I fully agree with your videos but this one I am afraid is missing two critical issues. When you simply reduce calory intake, your basal metabolic rate is also decreased. Also if you have your calories from carbohydrates, your insulin level raises. And insulins is storage hormone. If you focus on limiting carbs more than limiting calories, your BMR stays at almost the same level (if you add IF protocol, can even rise) and your insulin level is flat during the day. As far as long term benefits are concerned, I would say there is much more literature supporting low carb approach than whole food plant based diet. At the end of the day, it is best to try both and check yourself 😃

[@wombozombo]

I'm starting to get back on a wfpb diet. I had been eating too much processed vegan junk food mostly out of convenience. It's tough to give it up though.

[@CARLO-ny7ni]

How you doin bro?

[@AlexLeonidas]

Fantastic Carlo, how've you been?

[@CARLO-ny7ni]

@@AlexLeonidas Very good Alex, greetings from Italy.

[@Wallow28]

Do vacuums work for making the waistline appear smaller? What sets, duration and frequency would you recommend?

[@AlexLeonidas]

They do work, watch this video kzbin.info/www/bejne/ZqCliomHq7Odl6M

[@Augusto_Caten]

I have been doing them for only about 60 days, and had slight results, theu do work if u do them every day few minutes at the morning when fasted

[@powderwigwoodenteethmf5037]

Horacio Nelson That’s your own personal taste. A lot of guys want the aesthetic physique with a good V taper

[@camerongormley3318]

I know it difference from person to person but would u agree 5lb of muscle gain would correlate to a 30lb bench increase?

[@ballerlifestyle7725]

No, I went from 190 to 195, still bench press hasn’t changed at 360. My overhead press increased but only 5lbs. If you are a beginner lifter then maybe

[@AlexLeonidas]

It's really hard to quantify it that way man

[@emanuelenarducci568]

I did 2/3 days of fasting every week for 6 weeks eating relatively bad for the remaining days adding daily walks. I lost 13kg of which about 6 of fat. Shredded is easy.

[@020nils]

AAAAAAA i'm scared of losing gains :''''(

[@GForceIntel]

You can slowly reduced carbs and go from there in a weekly base diet or 15 days track your performance and weight loss and adjust accordingly

[@joshwilliams6517]

Why don't you collab with Phil anymore from fitworldexposed

[@justinwilliams6989]

I agree 100. I recently been eating 90% plant based for 2 months and I see a huge difference

[@vga1738]

I bulked on whole food, plant based for my first year of lifting and now I can put away some SERIOUS volume. No OMAD for me 😂

[@comanabel]

show us what you eat and put the food in cronometer we all wanna see that

[@heavyt5702]

Simple no BS advice, cheers Alex 👍

[@swenthusiast6786]

Greetings from Brazil, bro.

[@AlexLeonidas]

Salute from Canada

[@stevenyerry2209]

Alex do you ever struggle with sleep when I’m leaner states vs bulking states. I’m a 16 year old kid I’ve always had trouble falling asleep and now it’s worse than ever... I follow a 2 times a week full body intensity, I’m not the healthiest eater, but im not terrible. But I’m wondering if you think being sub %12 as a teenager can be problematic... keep in mind I don’t consciously limit food to stay lean in fact I continuously search out food.

[@stevenyerry2209]

And I know how you say that people over shoot how lean they are so bear in mind I have definition everywhere on my body even my ass

[@vikingnorsefitness5727]

It's because you have too much WiFi smart devices on in your home at night. Get some BLUE LIGHT GLASSES while you're looking at your computer screen or cellphone screen, especially at night. The blue light blocks all melatonin production which causes your body to think that it's daytime with the sunlight shining in.

[@AA-yu8fe]

Is 5 reps a set for Barbell rows optimal for building muscle?

[@AlexLeonidas]

Works great for barbell rows, try 5x5

[@ahmadelshbasy3222]

3:01 Alex , what is that? 😂😂😂

[@BRISTOLKETTLEBELLS]

1 pound of muscle burns 6 calories. So add 20lbs of muscle and you get to eat an extra 120 calories per day. This is where lots of guys go wrong, because they've been told they can get away with eating tons more food because they're jacked! It ain't so! You've still got to watch your intake.

[@lukasj921]

very good and intelligent information in my opinion

[@kevinflynn9715]

you think people should go vegan/vegetarian?

[@thekylemontilla]

Alex, what do you tell your barber when you want a cut?

[@AlexLeonidas]

High bald fade

[@ComandaKronikk]

Its simple, but fuck sometimes it aint easy!

[@noicecars3052]

Hey Alex can you make a video on mental health and how plant based diets help support it.

[@noicecars3052]

Maybe also your experiences with mental health anxiety, etc.

[@sulttanalattar5167]

And i would also say that don’t worry guys, one or two days of bulking won’t get to store fat instantaneously even if you don’t work out on that day, Because your metabolism is high. And adding to that, from my experience, whenever i feel that i have consumed too much on a certain day, I would also increase my water consumption.

[@alexanderhoh5767]

You are defentely right... it is simple ... but that does not mean it's easy :D

[@JADISTIC_]

What is your recommended lbs/week loss?

[@liveuntouchable9239]

i just cut out soda at first and even just that i lost 15 pounds without changing my training routine

[@shantanuchatterjee8201]

Alex...love you bro...your neck training philosophy has really improved my face and looks. I look very good at around 8-10 body fat...and I've been doing intermittent fasting for 1 year...it has helped me a lot in maintaining my lean state.. and I refeed and go on a caloric surplus (+500) on weekends...then back to deficit.. Do you think it is the optimal way to go ? Need your advice bro...

[@PhillipNathanCohen]

Cole Robinson is the king of fat loss

[@Guts_6664]

Alex could you do food videos ? Like literqlly cooking videos of whole food dishes ?

[@farmergiles6142]

Paul Kerton - Hench Herbivore - has some food videos

[@fabriziogarreta7160]

What if your skinny fat and your weight is low already I’m 5’7 135lbs

[@DavidParyan-o2r]

Bruh

[@DavidParyan-o2r]

Eat

[@AlexLeonidas]

Lean bulking or milk maintenance as long as you can

[@sam_making_games]

I just eat the same amount of food I used to but I added cardio. We'll see what happens in 3 months.

[@AlexLeonidas]

Nice Sam, you should be good

[@marcoenot6677]

i do pretty much everything you just said and i'm pretty lean but i'll never and i said never will give up my once a week gummy bears!

[@aswin5868]

Alex I am so confused on plant based whole food protein options It would be great if you show your daily food routine I live in Canada and was wondering if going plant based will make me deficient in Vitamin D ?? Awesome stuff brother keep it going

[@AP-rc6vy]

Fasting makes food taste extra good. It does! I'm just starting the 2 x week regime so I'm feeding the workouts and the immediate recovery to some extent, but trying to keep tight eating windows after that. I guess that's a recomp strategy. We'll see where it leads. @AlphaDestiny I'm inferring that doing 20 minutes treadmill at a slowish pace (maybe 6/6.5 miles a hour) after the volume and intensity workouts is ok? It feels like it might be ok for volume, but it does feel like it might interfere with the intensity day a bit

[@marcus_ohreallyus]

Once you've been accustomed to eating to get lean for long time, you start to know when you've had enough for the day without tracking. For me it's a small feeling of hunger before going to bed. As far as the cardio goes, walking seems to work best for me. I know it's a time sucker, but I try to walk at least 5 miles per day when getting lean. It always does the job, without sacrificing any muscle. Most traditional cardio will make you hungry...at least it does for me. If I spend a half hour on treadmill, aside from it driving me insane with boredom -- it also spikes my hunger so much I'm guaranteed to eat like a hog when I get home. Walking doesn't do that to me.

[@edtheangler4930]

Walking is fine, atleast if you have headphones and some interesting places to go

[@JR-sk7uu]

Is keto a good or bad idea? Joseph Raditch recommends it but alpha says low carb isn’t good? Now I’m confused

[@sebastienroux1790]

I only started getting lean after cutting out all plant foods. I'm so detoxed from carbs that I'd rather have a raw egg over macdonalds. Meat and dairy contain a lot more protein than any plant food so a lot of the calories go to the muscle and can not be stored as fat. Too much protein can store as fat but even 1 g carb needs to be burned off or it will store as fat.

[@oc4026]

Please do a video explaining your cardio routine!

[@camerongormley3318]

Started my bulk last week, I weigh 144.5lb, should I strive to be 160lb by Christmas or keep it slow and be 153lb-154lb by then?

[@AlexLeonidas]

Slow and steady my man, don't worry about the end number just make sure the surplus is consistent and that recovery is on point

[@camerongormley3318]

Yeah facts man as long as I’m getting stronger is all that matters, thanks for the reply bro

[@NickPKFR]

Slower is probably better. Ideally you want that extra weight to be muscle, it's likely that it'll jump on as fat instead.

[@camerongormley3318]

Yeah true man.0.5lb a week too much or perfect?

[@betsthegod]

Hey Alex would love an updated body recomposition guide. I am 23% BF, 5'9, and have been lifting for 2 years. I am currently eating 2,700 calories per day but the scale is not moving. I previously bulked too far and jumped from 160lbs to 225 lbs. in the span of 8 months. Would love some help.please

[@zukodude487987]

I will have to respectfully disagree with you Alex, as someone who used to be 70lbs overweight and a big appetite, getting lean is not simple, it is for people who are naturally skinny with low appetites that can reach that, but for people who are big, food is almost like a part of your life, we essentially live to eat and we think about food all the time and we are full we essentially just think about our next meal. There are strategies that we can put into place to help fool the brain into not being hungry, but nothing about mindset will change our biology. Some people have naturally big appetites and a bigger stomach along with it. The way bigger people lose weight is by TRICKING THE BRAIN INTO BEING FULL and there are many strategies for that and eating whole food doesn't always work like me who can gain weight eating whole foods and i have a maintenance of 4000 or more calories daily. We have to use every trick in the book, increasing calories by using cardio, weight training, drinking tons of water, eating fewer meals in a day, keeping ourselves distracted, chewing gum, drinking coffee, sleeping a lot and this just barely keeps some people at bay, note that this is anything BUT SIMPLE. I have people giving me crap for it sometimes as if i am obsessed with eating, because these strategies look absurd and complicated to the layman, but that is how we have to do it stand a chance against obesity. We can't always even stave off the junkfood cravings and if we binge it's not like vitruvianphysique who says he had a 2500kcal binge (That's cute), we binge easily 5000-7000kcal in a day (sometimes even more). This can easily throw you back a week or two even if we eat whole food most of the time. We sometimes struggle losing 10lbs in a whole year. Also if you get depressed for any reason you can like i did gain 16lbs in 2 and a half weeks while training a lot in the gym. Its hard, complicated, frustrating and slow for many people. This is not something people understand until they have experience themselves. For you that's even harder to grasp since you were never fat, i don't think you have ever been close to 200lbs (especially not when you weren't lifting). I just wanted to share my own view on it.

[@NATHAN_wav]

Can you make a video talking about your experience with a whole food plant based diet?

[@AlexLeonidas]

I could do that

[@shadowalker8068]

Last time i was lean 155lbs 10% body fat girls hated me said gain sone weight eat something....that day i went bear mode i neva looked back or went there my lowest weight is 170lbs-189lbs most. Gonna get bulky 🙋‍♂️