Getting To 6% Body Fat: Expectations Vs Reality (My Experience)

Getting to 6% body fat is a very different journey than most imagine, in this video, I compare expectations vs reality when getting super ripped.
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Key Points from the video:
Getting to 6% body fat isn't an easy journey as some would like you to believe. It requires a tremendous amount of patience and self-control.
And most guys give up because it's too hard.
Physiological changes that occur during dieting to 6% body fat
Reductions in testosterone and libido. A lot of guys will experience a massive reduction in libido as they approach that super lean state.
Reductions in force production capability (Don't take this as an excuse not to give your best. This only happens several months into the diet)
Reductions in lean body mass (LBM). It's inevitable that you'll lose some lean muscle mass dieting down to extremely low levels of bodyfat.
Decreased total energy expenditure. Your body will figure out different ways to preserve energy. You might find yourself slouching more and generally more inactive.
Increased signaling for appetite. Sometimes you might get very strong cravings for food which take a lot of willpower to control.
Decreased signaling for satiety. Larger meals are necessary to keep yourself fuller. Things like Intermittent Fasting help at this stage because you can enjoy 2-3 bigger meals instead of 4-5 smaller ones.
Psychosocial challenges that you will potentially experience when leaning down to 6% body fat:
The potential for degradation of total mood state, feeling miserable and depressed at times.
The potential for increased anxiety and temper especially in men. This combined with depression can influence your relationships with other people if you're not mindful about it. Meditation helps A LOT to boost will-power and to help you remain grounded.
As you diet down and further restrict your energy intake and drop body fat you will experience a high level of focus on food. Food will become a very important thing in your life, and it can often be living from meal to meal. It's important to be aware of this and stay as flexible as you can with your diet so you can enjoy a night out once or twice a week.
You're more prone to develop body image issues leading to judging yourself too hard and judging others.
You will have a higher chance of developing an eating disorder. In extreme cases, massive caloric restriction and obsession with food can lead to food disorders.
For my own experience, I can tell you that my anxiety definitely went up. My temper and patience with other people were shorter despite that fact that I'm very social.
Libido was very low and food suddenly became a thing I think most about.
As you're aware of these things, and now that you expect them you can prepare yourself mentally for the journey.
That is the point of this video. To go on this hard journey full of amazing lessons and stay grounded.
This is especially important if you don't have a coach to help you reach your goals.
Another very important thing that I wanna point out is that you want to take diet breaks regularly.
Diet breaks are the best tool you can have at your disposal to mitigate and avoid all the things I've mentioned above as much as possible.
Overall the journey is worth it, it's gonna change who you are and make you a better stronger person.
Related videos:
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How To Lose Belly Fat Forever - • How To Lose Belly Fat ...
Best Way to Burn Fat And Get To 6-8% Body Fat - • Best Way to Burn Fat A...
Dealing With Hunger - • How To Deal With Hunge...
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Music Used:
Jim Yosef - Firefly [NCS Release]
• Jim Yosef - Firefly | ...
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[@lol109109]

People like you and Sean Nalewanyj deserve so much more credit and subscribers. Well-spoken, well-researched information delivered by natural lifters everyone can relate to. Great work, Mario. Subscribed.

[@MarioTomicOfficial]

+tony s Thanks man! Sean has some amazing content out there, and I would definitely recommend his channel.

[@MarioTomicOfficial]

+TricepBrah Thanks!

[@nanmbsan]

i swear you are the only fitness vlogger that keeps it real and doesnt bullshit with people just to get subscribers Good on you my friend. Keep it up subscribed!

[@MarioTomicOfficial]

+Sani Nabi Thank you!

[@kevinsozanski]

I agree. Keep on keeping on bro. You deserve more subscribers. They will come.

[@TheCityGangsters]

not true also AThLEANX is also real

[@rdj0981]

I dont know about the only, but one of the few, most def!

[@Bax22]

Cant' see a point in going below 8%, uneless you're competing.

[@MarioTomicOfficial]

Some guys like to do it :)

[@Bax22]

That must be it! :)

[@Nilz4FR]

@BAX22 Agree...until you have been at the beach with 8% or lower :D

[@alfistibrasiliani]

+Mario Tomic with 8 or 9% the downsides already kick in?

[@ralphwarom2514]

Just train abs heavy. Easy abs at 13% body fat

[@MarioTomicOfficial]

I wish someone made a video like this one when I first decided to cut down to 6% body fat. No one told me what to expect, I didn't know what the journey was like. And this video is for all you guys who want to get on that journey to extreme levels of body fat. It's not gonna be easy but it's gonna be worth it. It will change you as a person, you'll discover new things about yourself and the lessons are worth every ounce of effort you put into this. Enjoy! Talk to you soon! - Mario

[@MrPersistent16]

Hello Mario! Knowing what you know today would you still do it?

[@Zeugenschutz]

Nice video man, I am doing it very slowly patience is key. The experience is far more enjoyable with meditation, in fact adventures in inner space have become more of a priority than cutting!

[@MarioTomicOfficial]

+Zin Uru Awesome!

[@KojiCO-ConvinceM]

That is a brilliant mindset to have, it's a marathon not a Sprint, and by sticking to this you will maintain your physique all year round

[@MrErick1160]

I went through all these symptoms without knowing this was caused by my dieting, I was sooo confused for like 3 weeks. So now after experiences these crazy symptoms that turned my head around and actually I was also not feeling good at all, I prefer beeing at 10% bodyfat and be good and healthy.

[@smallslimboy]

Haha know exactly what you mean man, instead of cutting your sitting there like "but why do i feel the desire to be lean"

[@kungfuman82]

"Adventures in inner space" is clever as fuck. I really like that!

[@123jozef]

Clarence Bass and many other old, older men have maintained extremely low bodyfat levels for many, many years. I'm cool with 7%. When I'm at 10%, I am more muscular, and you can see my abs, but it ain't nothin like being shredded or ripped. When you are in the sunlight, like at a beach, 6-7% is far more amazing than 10%... considering that most folks are just plain fat. Even most "gymrats" are running around at 15%... and that's as far as they will ever get. Usually the contributing factor that most people are NOT willing to give up is alcohol. It's as simple as that. You can cut calories, change your routines, but if you drink... especially Beer, you will NEVER reach the single digits.... without dope. If you are natural.... you won;t be that big, but shredded (Zane) always looks better than "lean" (Schwarzanegger) .. even Stallone got an award from Joe Weider for his shredded appearance in Rambo 2. Shredded rules. You may BE smaller, but you will LOOK bigger and BETTER. Looking like a Human Anatomy chart feels cool.... and it sucks being able to grab fat that is thick. You gotta have paper skin, dick skin, onion skin, saran wrap... whatever. BIG differences when you start dropping that low. Like he say's, sleeping will suck, sex... won't be as fun.. you might even go limp.... there are MANY prices to pay for being lean, but when you are shredded in a very large group of people, you will likely be THE ONLY ONE! Eating out with others is an issue also. I just eat the dessert and leave the main meal. That seems to shut people up about "Being better than them" if you hold back on breads, butters, gravies, etc,, etc... just ask for the dessert. They won't know what to say..... using drugs to shred is a completely different story.... especially for a woman. They might get you there, but watch what happens when you stop using dope shredders.

[@Ayniyb]

Tommy Sargeant bro that was incredible..well said

[@Hshjshshjsj72727]

What would you say is the lowest body fat percent where sex is not affected

[@CypriotEntertainment]

mario i just fucking love you i am on my 60day transformation journey started 22 days ago 84kg now i am curently at 79kg Aiming for 72-73kg 5'9 height. I am dieting with my own nutrition plans :)

[@MarioTomicOfficial]

Thanks man! Great work!

[@RICHARDGRANNON]

So much sense spoken in one video. Thankyou.

[@MarioTomicOfficial]

+RICHARD GRANNON SPARTANLIFECOACH Thanks!

[@PawwwPrintzzzBLVD]

Mario, I notice many of these symptoms when I am at 6% body fat. Thank you for sharing the truth. The road is hard but well worth it.

[@MarioTomicOfficial]

Cheers bro, I agree

[@DJcs187]

This was some of the best stuff on your entire channel. I am currently sitting somewhere around 11% bf, after starting out at ~30%, close to obese, 4 years ago. I have never been this lean in my life and I am already feeling some of the things you describe and simply hearing it and knowing it is normal helps me stay more sane. Thanks Mario.

[@WhenItsOverTBM]

I'm glad I've stopped caring so much about body fat percentage. Filling out my t shirt and being full w/abs is *MUCH BETTER*(in my opinion)than being extremely lean and shredded.

[@MarioTomicOfficial]

Thanks for sharing bro

[@WhenItsOverTBM]

Mario Tomic I didn't mean to offend, if I did. I'm still very amazed by guys with the shredds.

[@LaithAlkhalili]

Tom, your videos has helped me to reach the best shape of my life.. Thank you very much.. I'm 193cm tall and my weight now is 100-102kg at ~10%bf my goal is to reach weight of 95-97 and stay there for the rest of my life.. When I began my journey I was at 115kg four months ago.. It was terrible because of many things, but before that I was always hovering in the 106-108kg range.. For like, forever..

[@TruthHurts_]

I'm getting all these symptoms apart from lower libido, if anything it's going higher , but the thought of eating 24/7 is the hardest

[@MarioTomicOfficial]

Yeah, agreed man, the food obsession is ridiculous

[@camsfitness1745]

I agree. Getting to 6 to 7% is not that hard in my opinion, but through the middle of the cut it's fucking hell. You're always hungry and get crazy ass fucking cravings. Another thing also, i noticed I would have crazy mood swings. A lot of times the smallest things would piss me off .

[@bebedeluz]

I even strugle getting to 10% I cant imagine going below that :( terrible cutting genetics here

[@groundsmanbri]

+Bebe de Luz Men who are 8% or less in body fat tend to have more health issues than men between 10.5% and 18.6% body fat do. Men who are at around 10.5% and 10.6% body fat are considered excellent shape. So i wouldn't bother trying to get below 10% body fat

[@groundsmanbri]

Kenneth Quinia What's with the ad hominem attacks, i never said anything bad to you or about you. I'm well toned and weigh around 170 lbs which is damn near perfect for my height at 5' 8". Now crawl back under your rock.

[@mycolicacid6871]

+groundsmanbri Ignore the hater bro, some people think they're experts on everything. You're correct, truth is

[@groundsmanbri]

Mycolic Acid Agreed and thank you ;)

[@dietsch4633]

+groundsmanbri Is there a study on this?

[@jonathanmartin2059]

Thanks a lot Mario. In all my life I've never heard how it really is from someone else. This video has helped me determine how far I want to go with this and how it can affect my main priorities, now I know what not to exert myself in so much allowing me to perform better on my main goal....

[@MarioTomicOfficial]

+Jonathan Martin Thank you, glad it helps!

[@CursorCraftedRides]

i dream EVERYDAY eating mcd/deserts lol

[@respeezy]

Ok so what do i do now? I am totally obsessed with food, i basically spend my days “not eating” waiting to eat and when i eat i get even hungrier while i eat... i dont want to just binge my way back to stop this but i really dont have a life now and the suffering is too much, i already switched to i think 400 cals over maintenance but nothing changes....

[@illuminerrdy6629]

I can definitely relate to giving up at the 10% mark. I've always swung between continuing or giving up. Getting closer to 7-8%, im at like 9%. Your video was super informative and very relatable !

[@MarioTomicOfficial]

Thanks man!

[@Betruet]

Thanks Mario, telling it like it is. These are all of the concerns I have getting down, I've noticed alot of what your saying happening to myself and others but not many people talk about it. Once you know its happening its much easier to fight. Thanks for the video buddy ;)

[@MarioTomicOfficial]

+PlumbPilot Thanks man! Glad you resonated with this!

[@keshavbx]

Loving it man. Keeping it real as always. I think the key thing I've learned from you and the DFI community is that patience and lifestyle changes are better than tactics. Things you will adhere and live by vs short term gains. On a cut now, and I'm exerting myself "less" but getting better longer term results that stick.

[@MarioTomicOfficial]

+Keshav Bhatt Thanks man! Great lessons there, patience is really key.

[@miguelmanyari8788]

I hired an IFBB pro to do my diet, training and cardio. I hired him because I have no proper knowledge on how to cut down properly. I started at 19% body fat and 183lbs (I'm 5"8). He weights me and measures my body fat every 2 weeks, I"m currently at 9% and 152lbs after 4 months and 1 week of dieting. I"m going down to 6% because I want to experience and achieve something really challenging. My coach has made 3 caloric adjustments, when my carbs were at 50g per day I experienced what Mario says, felt very tired some days, felt hunger, stupid shit got to me and I was in general more emotional and way less patience, I still drink every weekend and my weight keeps dropping. I think the process is very difficult and demanding but definitely achievable. I still go out with friends and sometimes I have a cheat meal and who cares? I keep doing 1 hour of cardio 7 days a week and I'm super disciplined and consistent almost 7 days of the week. No I dont have a fast metabolism like a 21 year old guy, in fact I'm 37 and in the best shape of my life. I noticed when I got to single digit body fat the body slows down more into loosing fat but it keeps doing it if you're in a caloric deficit. This process might take me 5 to 5 months and a half. This is my personal experience.

[@comentatorcufazascurta9340]

Man, this was so clear, simple and precise, no bs. I'm amazed! You also look and sound like Firaz Zahabi and this is a + in my book.

[@MarioTomicOfficial]

Thanks man!

[@davidwinebrennerjr4196]

Such a real video. Man I love the fact you cut through the marketing crap that getting to a low BF is easy. It is simple but certainly not easy. Great stuff

[@MarioTomicOfficial]

+David Winebrenner Jr Thanks brother!

[@meorthejob]

This is so helpful. I’ve gone from 18% to being stuck at 13% with a goal of 10%. I’ve noticed that I’ve become VERY judgmental and superficial and I’m trying to work on that.

[@alecpedigree8134]

Can relate to this as well… right around the same levels of body fat as you are

[@Tiago_Ogden]

You'll only lose muscle on a cut if you do it improperly, and if you are not, intential enough in the gym. I gained 3/8 of an inch to arm size, 3/8 of an inch on my legs, a 5/8 inch on my chest, and all in a 30% deficit, and I'm making prs every week. I train way too hard for my body to even think about losing muscle. Otherwise, it will get crushed. Also, creating an expectation that you are going to lose muscle on a cut is also a bad idea because when you have an expectation, your body tends to try to match that expectation. You're already setting up people for failure.

[@mikeh3799]

I'm 18 and been ripped for a few months and my libido has never been so low ... So glad I found the reason why

[@MarioTomicOfficial]

+Mike H Glad the video helped you bro!

[@Dohann12]

I've just lost about 24 pounds and I can tell, this is the only good video on KZbin on the subject. (damn libido !)

[@MarioTomicOfficial]

Thanks bro!

[@tajlee1]

Tanks for this Mario! We need a reality check. My boyfriend laughs at my food scale obsession and my tiny portion sizes, my family thinks I'm crazy and approaching anorexic, my friends think I eat salad all day, lol. It's good to know that The Struggle is Real, I'm not alone, and there is a pot of gold at the end of the rainbow after the storm. Please keep up the great work!

[@MarioTomicOfficial]

+TaNaisha Lee Thank you! Glad you found this helpful and keep working hard on your journey!

[@Powerlete]

really good video dude I'm cutting right now and i`m definitely recognize these symptoms. the reality is, if you are natural and want to be at 6% body fat you have to eat so so low in calories. thanks for this video it motivates me to keep cutting for this summer. and of course gonna bulk

[@MarioTomicOfficial]

Thanks man!

[@cubicleking]

OMG i can relate to each and every symptom Mario right now i am at 11%(visual estimate) , specially night cravings. eating cakes and cookies in dreams. what bothers me most is irritation and frustration from following the same routine for months even though i started cutting after bulking at 20%bf now its much much better than what i considered ideal but still aiming for 8% to be realistic, its more of a psychological game than physical

[@MarioTomicOfficial]

Glad it resonated with you bro

[@Tiago_Ogden]

Cutting isn't hard as long as you go into cutting with the expectation that it is easy. That's what i did going into a 30% deficiet, and guess what. It's super easy. Hunger comes, but when you think it's easy, hunger feels more like a feeling that is just konda there and just isn't very relevant to you. I'll feel hungry and just be a like, oh, I'm hungry, I guess. Cool. Then I just moved on with my day.

[@claytonyoung5505]

Great video my friend. Need some more like that one

[@kiko83903]

Thank you man for the awesome work just the thoughts i need atm. I've dropped 22 pounds for 6 months currently at 1700 calories and IT IS DAMN HARD. Keep up the good work. Cheers!

[@MarioTomicOfficial]

Awesome work man!

[@justinzaff]

First class video , great information. Helps give someone an honest and realistic idea of what they are to expect and be prepared for if they make the choice to get ripped . Ever wonder why most people are NOT at a low % of bodyfat ? .. well , you explain it perfectly. It takes discipline and mental strength.

[@MarioTomicOfficial]

+Justin Frog thanks Justin!

[@giancarlos119]

Im single now and dieting since August 2020 , went from 163 Lbs to 145 , popping solid abs now , getting a lot recognition at the beach and all . Currently at 5 % body fat , i feel pretty sluggish specially in the Am since i do intermittent fasting , after that im usually ok . Now u say u eat 1800 calories a day ? That will be heaven for me , im only eating 1200 cal a day but 3 days i eat around 1600 cal , all healthy food though no junk . Lately i ve been having crazy cravings for pizza and donuts , I don’t know , just me

[@kilwhan]

INCREDIBLE VIDEO!!!!! It's as if I was listening to how my inner self feels right now! Trullly... Thank you! My motivation is real strong, but it just got a lot stronger.

[@MarioTomicOfficial]

+Stéphane Gouin Thank you!

[@ryandeffley7652]

Two things - 1) If you have the patience to track long term, keeping a small 300-500 calorie deficit per day can go a long way in retaining more muscle. 2) Intermittent fasting has been a HUGE help for me in counteracting the effects of more hunger/less satisfaction. With a 500 deficit, I am at 2800 per day. So by taking in two 1400 calorie meals in that 8hr window, I am always satisfied after eating and never hungry.

[@MarioTomicOfficial]

Thanks for sharing Ryan, those are 2 definitely very valid points.

[@AJTB5]

Thank u Mario! I bought other very popular program that isnt 100 percent honest what to expect n i had no idea i felt what i felt. Now that u break it down i can identify those feelings and deal with them individually. Thank u brother living ur channel ! :)

[@charly40fication]

Totally agree! I just go below 8% for a photoshoot and just once a year, it's just not worth it. Thanks for reassuring me! :) Nice you mentoin Eckhart Tolle in this regard! But it's also quite paradoxical that you mention the "egoless self" with going to 6% bodyfat :D

[@MarioTomicOfficial]

+Charlie Rüffieux Awesome!

[@GeneralStealth]

+Mario Tomic help me brother

[@Nilz4FR]

"couple of girls blowing at you....." hahahaha....gotta luv you for that one Mario!

[@MarioTomicOfficial]

haha

[@ifeonenko]

That was THE MOST EXACT review of what's going on with you on a cut. I even thought you were speacking about me personally! I'll send this video to all of my freinds )

[@ryanwelsh7469]

Good content. Keep the momentum Mario. Constant never ending improvement partnered with a relentless, insatiable appetite for success.

[@MarioTomicOfficial]

+Ryan Welsh Thanks man!

[@jaxking4748]

Damn dude you talking the truth, right now I'm at 7.4% BF and whenever I'm in the gym everyone looks horrible to me, not a good way of thinking but it's the truth

[@MarioTomicOfficial]

Thanks bro

[@christoszach5541]

About the reduced strength part,I'm cutting for 3 months now with weight training but i am stronger than ever. Great video anyway keep it up!!

[@MarioTomicOfficial]

Thanks man!

[@christopherzolotas9958]

Thanks for this video. I subscribed because you seem to be 100% honest and pragmatist. Wish you the best!

[@MarioTomicOfficial]

+Christopher Zolotas Thanks man! Great to have you here!

[@Deliverant]

the worst part at least for me was the low libido , pretty much was like i didn't have a penis anymore. When i was 7-8% bf last year my dick wouldn't literally even "grow" , was like a dead piece of meat :-/

[@ballwizard6]

I wouldnt go lower than 8% but even that is struggle for me right now. I just never been that lean, new thing for me. 8% is that goal

[@MarioTomicOfficial]

Awesome!

[@MultiStar84]

The realest video ever, thanks man!

[@MarioTomicOfficial]

Glad you enjoyed it!

[@marktureaud4094]

Can mitigate almost all muscle-loss while cutting by taking Hmb and being in ketosis, Hmb is super anti-catabolic and ketosis is muscle-sparing. It works like magic, I have pictures of doing this personally, works great.

[@BonoTheManShow]

I'm 42 6 ft tall 182 17% body fat I started the beginning of February this year 209 pounds i just wanna see what 12% body looks like

[@MarioTomicOfficial]

Awesome work on your journey!

[@Makerdude23]

Dude hell yea 100% agree the lower u go it gets fucking harder. Surprisingly difficult.

[@MarioTomicOfficial]

Cheers :)

[@tannerbraithwaite5710]

I've definitely felt the frustration with other people. I have been getting irritated with other people over very little things. I'm glad I watched this, I'll have to think more about whether my irritation is rational or is it driven by my hunger.

[@NEMANJAFF]

Great video once again Mario! The key question here is "Are You ready to pay the price and for what?" Most of the people want to get really ripped and big, and that is the product (most of the time) of the mass media propaganda about fitness. Guys have really lost the idea of how healthy, fit and strong body should look like. But when you start to learn about these things, you get the "reality check" really fast. If your work, or your hobby or something you really love is related to fitness, then that journey is (kinda) easier to make, but if your are not in any way connected with that way of life (and this goes for like 90% of people), this journey will probably make you feel miserable while it lasts, and even after you quit, because you didnt last long enough. As Kinobody said it: "Fitness should enrich your life, not become your life". As for the topic, while on the cut, i've noticed the drop of libido (1900 calorie currently for maintain on rest day), and that worries me. I am quite young (20), and having a low libido isnt something that i am up for :D I've passed that "full neurotic" phase when i was constantly thinking when is my next meal, measuring every amount of food, looking at obese people and thinking "How is he maintaining that size of the body?", "How many calories that he takes in daily?", and thats not really want i want. I want the gym to be, for me, the escape of everyday routine, like place of meditation. I want be productive for myself and society, having a feeling of fulfilment, and look good and healthy in the process, but if getting ripped takes that away from, i will not do it. Massive respect for everyone that is doing that! Keep up with the videos, great topics! By the way, i have one question. Why is Your goal to get at 6% BF? Why are you into fitness generally? Thanks!

[@MarioTomicOfficial]

+NEMANJAFF Thanks for taking the time to write this man! It's really a personal choice in the end whether you wanna push yourself or not. As I said on the other comments it's a journey of self-improvement and you learn a lot about yourself if you decide to go for it. Of course it's not for everyone and you shouldn't do it for someone else or to get approval from the society. And thanks for the support man! Getting to 6% is a challenge to myself, I like to push myself to the extreme once in a while because I learn a lot from it. Also as a coach it reminds me again of the process and allows me to test out some of the most recent research in the fields of nutrition and exercise. Recently I made a video about my "Why", you'll find it interesting kzbin.info/www/bejne/o3zRZWqHeruIhMU

[@Davidinostroza-ks5yq]

i tried once to get under 10%.. for me its just not worth it..10 to 14% its just fine, you can live while looking and feeling good

[@jamescaputo9356]

Great video! It's so refreshing to hear someone tell the truth. I've subscribed.

[@MarioTomicOfficial]

+James Caputo Thank you!

[@onboardmanx7461]

Wow I have experienced all of these... Thanks for making the video, it lets me know that I'm not the only one

[@ajdprotocol]

U r Definitely one of the better Fitness Guru's out there, Very real and factual, Well I went through most of the stuff you speak about, And frankly for me its always been simple Cutting =Stay in calorie deficit and Bulking Stay in a Surplus. Never been a very big fan of diets, I am Currently around 10-12% body fat and stay in that range quite comfortably throughout the year. I find that Including healthy fats in my diet has really benefited me, I am not really advocating a Ketogenic diet because what most Guru's dont tell U if not done properly the Keto Diet can cause a Fatty Liver. Extreme Cuts were very hard for me too as Here in India Meals are usually quite Carb heavy and I have a Large family so it was really hard not eating and sticking to a diet routine at family outings and get together's. And here sometimes that's considered disrespectful too. Overall I fell Boxing has helped me tremendously, I am not a professional and just do it to keep fit. I kid u not I Eat a lot of food now, I mean I eat a lot but healthy food, I think the discipline of cutting and dieting from earlier on has ingrained a healthy eating lifestyle. I guess its because its a Combination of Lots of Running, Skipping,Shadow Boxing, Sparring and Hitting the Heavy Bag. You end up burning so much fat that you actually need to be in a Caloric Surplus. Anyways I really Enjoy ur Videos and Content, Keep up the Great work Mate. Cheers

[@The14Some1]

I totally sign under every single word of this guy. That's so damn true!

[@MarioTomicOfficial]

+The14Some1 thanks man!

[@WELD51]

So true,I am a 56 yr old natural pro bodybuilder,and the struggle is real.Great vid on the absolute truths of extreme cutting.One point of 6% bf and below(I have been estimated at 3.5-4% at some contests)looks great but very unhealthy

[@MarioTomicOfficial]

+WELD51 Thank you! Great to have you here!

[@MrDraSky]

Amazing video, Mario. Thanks for the advice and for the heads up regarding the changes that happen when leaning down. So far I've cut down from 108kg to 97kg in about 8 weeks, and have been experiencing strong food cravings, which as you suggested i try to satisfy on the refill days and it helps a lot. Also what I've noticed is that i've gotten flatter, some strenght loss, libido is a bit lower and I'm having a bit of a problem with my sleep recently. A multivit should help with that. When i hit a platou and stop loosing weight i will add some cardio or take out some more carbs, 50-70g, and replace them with vegies. Thanks again for your videos, you're a big help! Looking forword to the next one, keep up the good work !

[@MarioTomicOfficial]

+Dragos Mihai Thanks Dragos! Good work on your journey and keep crush it. Patience is key.

[@MrDraSky]

Mario Tomic​ Thanks a lot! I will do my best and further watch your videos for inspiration and advice!

[@1974lilli]

Why? What for? Why would anyone do something like that to themself?

[@AdamAdam-zf7zk]

So if i did want to bite off my hand how many calories would that set me back?

[@PistolStar21]

Well a comparable amount of meat, say a chicken thigh or small steak has 3-500 calories, so probably in that range. If you fry your hand it will be a bit more...

[@ajalbani]

thankyou for keeping it real

[@MrWololo90]

Love your explaination of the psychological effects. Really really interesting.

[@MarioTomicOfficial]

Thank you!

[@robertboyd5807]

this was a great video, you really touched down to reality and helped clear up the idea and image of cutting down

[@MarioTomicOfficial]

Thank you!

[@ddiaz2472]

Great video, thanks for your honesty. I needed to hear this.

[@MarioTomicOfficial]

+d diaz Cheers bro!

[@djordjemilinkovic7494]

odlicni su ti snimci, i odlicne teme o kojima pricas ..keep going bro

[@MarioTomicOfficial]

+Djordje Milinkovic Thanks man!

[@rohitarunaday]

Thanks man, I can relate to what you say. But I will struggle, struggle till I have bodyfat below 10%. I won't give up.

[@MarioTomicOfficial]

+Arunaday Gupta Awesome, keep up the good work bro!

[@josepada2769]

Wow man! I admire you level of conciousness... You are a true representative of Human Nature. While other youtubers go and preach only lies... you are one of the few who dares to mix FACTS with LIES. OMG!! and the worst of all is that your videos are terribly long. You look the way you look (in those photos) because of the lights and the quality of the camera you are using to take the photos.

[@MarioTomicOfficial]

Thanks for checking it anyways bro! I know the content and delivery isn't going to resonate with everyone. If you're in a hurry you can always skim through the key points in the description so you don't have to watch the whole thing. What I've shared in the vid is just my experience with some data that we know is accurate through controlled trials. However it's important to keep in mind that there's always outliers and people who respond differently. So we don't wanna get caught up too much thinking that these are rules and that this has to be everyone's experience. Cheers!

[@01Bluefin]

Thanks Mario! Glad to hear the bar is not gonna kick my ass and push back... LOL Great content as always.

[@MarioTomicOfficial]

+Bluefin 01 Thanks man! The bar is your friend :)

[@sushantchavan111]

This video is again an absolute gem. I am on transformation journey for a month now and I can totally relate to it. My resolve to lead a healthier lifestyle has changed my relationship with people around me. I have all three meals by myself. Conversations with colleagues are all about my diet and workout. At times having to deal with their jokes and jibes. However, I don't let that pull me down. I am really clear about what I want for myself. Mario is it possible to do an hour long phone consultation just to discuss these mindset and motivation related aspects with you instead of a signing up for a transformation program. I just finished my keto diet and am now on a low carb diet.

[@MarioTomicOfficial]

Thanks brother. As for hour consultations please email [e-mail] for rates and availability.

[@tejpadda8439]

thanks Mario ...... I'm also doing fat loss from 8 month know I'm in 11 12 % body fat .. but can't see my lower abs ...... this video really help me I'm not gonna give up ....... thanks alot man.....

[@MarioTomicOfficial]

Keep up the good work!

[@tejpadda8439]

Mario Tomic .....wow u really reply thanks

[@theIVANoMUSIC]

Amazing vid man, tnx for the information, helps a lot!

[@MarioTomicOfficial]

+Ivan Obradovic Thanks Ivan, hope you're having a great day man!

[@MrErick1160]

the image quality of this video is impressive

[@MarioTomicOfficial]

Thank you!

[@hugomarketingcr]

Great video man! I am cutting for the first time ever and it's getting harder and harder lol. Gotta stay strong 💪🏻

[@MarioTomicOfficial]

+Hugo Paniagua Exactly, now you know what might happen it's a lot easier to mentally be ready for it and just plow through!

[@matiastavil962]

awesome video Mario, I did that last year, and I can identify with every fucking symptom you said! I made a lot of mistakes since it was my first time, but I felt very proud. its refreshing when someone speaks the truth cheers man!

[@MarioTomicOfficial]

+Matias Tavil Cheers bro

[@peterodriguez9320]

+Matias Tavil totally agree,...it's rare to hear th cruel reality of th truth but it is there and not alot of ppl want to hear it...in fact most rather seek out some easy fix that just doesn't exist...I'm currently on a slow and easy defecit about 1.5 to 2lbs. per week so it's goin better for me this round..but like U mentioned I did my first round all wrong and lost alot of mass and just plain looked skinny and was starving all th time...enough about my mistakes ..hope U reach Ur goals...I'll still be reaching for mine.

[@rohann5116]

Is this dude acting like 1800 calories is a huge deal? I eat that much for 2 months now since I was 22% BF and I'm ~15% bodyfat... In that case I'll just keep going till I'm 6% lol...

[@MarioTomicOfficial]

+Rohann Pillay 1800 is individual, some guys might need to go as low as 1600 which can be quite low for a bigger guy who's used to eating a lot.

[@rohann5116]

+Mario Tomic hey, thanks for the response. im hoping i dont have to decrease further once i hit sub 10% because 1500 daily may be a bit tough for me but yeah...

[@rohann5116]

+Mario Tomic how tall are you? might factor into why you cut at 1800 at such low bf. it'd make sense to me if you were like 6'4 hahaha

[@MarioTomicOfficial]

+Rohann Pillay I'm 5ft 10, height doesn't have so much impact but the adaptive metabolism makes it difficult + the high level of activity. This is all every individual

[@bryku8757]

+Mario Tomic %100 what Mario said, it's really individual, no two people are the same and react to calories differently.

[@KojiCO-ConvinceM]

Great video as usual buddy

[@MarioTomicOfficial]

Thanks bro!

[@lloydsmale7676]

just so happy with progress week after week anyway thanks for the advice really appreciate it

[@MarioTomicOfficial]

Awesome!

[@Ahmada2bTV]

A great video indeed. I am suffering from almost all of the symptoms you talked about. I just wanted to make sure that I'm not the only one on that boat. Others made it seems that it is easy and just limit your calories (some has shown their meals too, which, ofcourse, will not work with everyone). I was about 14% bf when I started 6 weeks ago, now I am around 12-13%, I can see the ab blocks even at 14% and some definitions too, but I really want to get to 8% or so where I can see my abs while sitting down instead of those fats that just block the better view :D Thanks for the video

[@BreezyMark]

Another awesome video...... Thank you!

[@MarioTomicOfficial]

Thank you!

[@TiriT87]

Amazing video! I like how you talk about the mindset. That is an extremely important factor in every part of our lives. =)

[@MarioTomicOfficial]

+TiriT87 Thank you!

[@Faustobellissimo]

How old are you? Have you ever been overweight or obese during childhood or adolescence?

[@MarioTomicOfficial]

+Fausto Levantesi shockingfit.com/my-transformation-story/

[@Faustobellissimo]

good story. Except, at least from those photos, you weren't fat, but only slightly overweight.

[@MarioTomicOfficial]

+Fausto Levantesi Thanks for sharing your opinion bro!

[@CopernicoTube]

I think that push yourself even harder in the gym when you are cutting calories and have so little body fat, is the main reason because you lost lean mass. While cutting calories your recovery and healing capabilities are compromised. So I think that you need to adapt your training to break muscular fibers only to the limit you can recover, nothing more. I never in my life get 10, 8, 6% body fat like you yet, but seems to me the right thing to do, and it is probably a trial and error process: adjust your training to minimize lean mass loss.

[@sunilbisht]

I am experiencing everything u said! thanks for this

[@MarioTomicOfficial]

+Sunil Bisht Glad it helps!

[@orionwebster8727]

there's this mystical thing called ab exercises

[@MarioTomicOfficial]

lol

[@great4ever845]

And what ?

[@Dre92]

great video, spot on!

[@MarioTomicOfficial]

Thanks bro!

[@DrKishS]

Very unique video - have not seen the pychological and social aspects of getting low bf. I think I only got to 12-13% bf but didn't have the mental discipline to even maintain that. I'm back into cutting mode. Thanks for the video.

[@MarioTomicOfficial]

+ksinha1929 Thank you! Glad you found it helpful!

[@manik5455]

I'm experiencing all of these lol. I thought it was just me. Thanks for the video!

[@MarioTomicOfficial]

Cheers!

[@MickeDyk]

Thank Mario, very good advices.

[@MarioTomicOfficial]

Thanks man!

[@cantravolta1907]

I'm experiencing a lot of things you talked about at the moment. Until you said it, I wasnt really aware of it . Eating 1900 calories/day and fasting until afternoon. It is a hard journey but fuck it, lets go for it anyway :) great video.

[@MarioTomicOfficial]

+cantravolta1907 Thanks man! That's how I felt before as well. I was thinking something was wrong with me because no one ever told me about these things. And that was exactly why I decided to make this video, so guys know that it's normal and they just need to be patient. Cheers :)

[@hameemsh]

Thanks Mario. that was quite frustrating.

[@Keepitsimplesilva]

Thank you!

[@joshuahunt1210]

Thanks for being honest!

[@MarioTomicOfficial]

Cheers!

[@ivandelac764]

Dude... keep the great work!!!! The new elliot hulse of youtube fitness :P I haven't caught you telling something wrong, and I tried haahahaha

[@MarioTomicOfficial]

+Ivan Delac Haha, that's exactly what you should keep doing! Thanks!

[@ivandelac764]

Yeah, more views and likes for you and more good info for me. Sounds like a win-win situation!

[@Guitar_Player94]

We are the same height 5'10 :D so that means I need to get down to 164 lb if I want to be 6% body fat but I am aiming for 10% first. I weigh 195lb right now just started a diet few weeks ago and have lost over 5lbs :)

[@markkfitx]

its sooooo true!!! it is really hard I am going through all of this right now

[@ethanrozling2732]

Fortunately, *most* girls find 11-15% body fat levels optimum, be honest, what else are you doing it for?

[@LTUSquasher]

In my opinion the best diet to lose down bodyfat to 6-7% and to save more muscle for natural bodies is: High protein & high fat diet ( of course and veggies ). It should be combined with strenght trainings which saves you from overtrainig and help's to decide when body need's a high carb day.

[@MarioTomicOfficial]

The science is pretty clear, there's no "best". The diet needs to be individualized. Some people respond to higher fat, some to higher carbohydrate. What we know with certainty are the benefits of higher protein across all the groups.

[@LTUSquasher]

In my practice as I trained now for 8 years naturally, I tried many ways to lose fat. High protein of course help's to maintain muscle mass, but without other's like a fat's or carbohydrate you could lose muscle mass fast. It's all about balance in individual nutrition and training. If you overtrain , you could destroy yourself, if you eat too less or too much, this is reflected in results. So balance the best way to lose fat's without complication's. There's great writer which ideas about nutrition and workout's very great, when I found him it was new era in my life. www.muscleforlife.com/ . I'm not advertising him becouse I don't even know him, but his information very usefull for natural peoples.