How I Got to 11.6% Body Fat in 60 Days (Just Copy Me)

How to get lean? The process of getting lean and how to lose fat is actually very simple. It's not easy, but getting a lean body is 100% something anyone can do. If you follow my 3-part plan on how to get lean - from my fat loss diet and fat loss training training, as well as the crucial steps I took to prevent fat regain - I guarantee you’ll get lean fast and, more importantly, maintain your ‘shredded body’ for good.
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
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But before we dive into the plan, there’s a key difference between 'leaning out' and 'getting a shredded body'. The reality is your body naturally resists getting too lean. It’s why dropping below even just to 12-15% body fat can start making you feel terrible and why most people who get that lean struggle to stay there. You can avoid this by setting a realistic goal. If you are just starting out or don't have much dieting experience, aim for around 15-20%. And if you’re more experienced or have less fat to lose, aim for 12-15%. Those levels of leanness are still impressive and look fantastic, especially if you’ve built muscle along the way.
A recent study found that a more aggressive approach early on in the diet led to better fat loss results. So, how exactly did I apply this to get lean? Well, typically, during a diet, I’d eat around 2,300 calories. This time, however, the very first week of my diet, I ate just 1,200 calories a day. Now I HIGHLY recommend against this. I did this for an article to see how much belly fat I could lose in just 1 week. But, for the next 4 weeks after that, I still went aggressive. Eating just 1,900 calories a day. Surprisingly, it was easier than expected. Until things started going downhill in the fifth week. But, because I had started with such a steep deficit in the beginning, I was able to increase my daily calories by 300 to continue slowly losing fat without ever feeling like my diet was becoming unsustainable
However, regardless of whether you start out more aggressive or not when it comes to how to get lean, you’re going to have to eat fewer calories, and continue doing so for several weeks. Here’s exactly what I did to make my diet easy and enjoyable.
Let’s start with the most important macronutrient. Protein. Eat enough protein every meal. As a simple guide, open your hand. The protein portion in each meal should be at least the size of your palm. But now, let’s talk about the big one when it comes to getting lean. Cutting calories. You don’t have to eliminate carbs or fats entirely. Instead, it’s about modifying how much of them you eat. Tip: here’s how I made weekends work for me: a science-backed strategy called planned hedonic deviation (a fancy term for "treat meal”). Every Saturday or Sunday, I’d boost my intake by 500 to 800 calories to enjoy a big meal guilt-free. Sure, it technically slowed my weekly progress by a day, but it made sticking to the diet way more doable.
But, of course, it’s not enough to just focus on your diet. Combining it with a proper training plan can not only help you get a lean body faster, but also plays a crucial role in keeping the fat off long-term. For strength training, the hardest muscles to grow also tend to be at the highest risk of loss during a diet. To counteract this, keep the volume high for those muscles. But you shouldn’t completely neglect any muscle groups. A new study released just this year found that muscles that aren’t trained will likely be burned off for energy.
But lifting weights doesn’t burn nearly as many calories as you might think. The fewer calories you burn every day, the more you’ll have to cut from your diet, which makes sticking to it and getting lean a lot harder. But focus less on “cardio workouts” and just set a daily step goal. While 10,000 steps a day is often the recommendation, even for me that’s tough to fit into my schedule. So I aim for a more achievable 8,000 steps per day as my minimum.
So, I dropped about 1.5 lbs a week during the first 4 weeks with the more aggressive approach. Then, as expected, my progress slowed to about 0.5-1 lb per week in the last 4 weeks to get me down to 11.6% body fat. The plan definitely works.
But it’s not just about getting lean, it’s also about how you can maintain your results. So, here are 3 mistakes to avoid. First, not accounting for your drop in metabolism. Second, not adjusting your lifestyle for the long haul. Third, not staying active post-weight-loss. That’s why, for me, those 8,000 steps a day didn’t just stop once I got lean. In fact, they became even more critical, especially with a slower metabolism. This is why setting a realistic step goal that you can stick to long-term is crucial.

[@Itadakiman]

I've been dieting & training for 9 months now. I'm still not under 20% BF. Progress has been phenomenal though. Just wanted to share 3 things from my experience: 1. Fat loss (this is what you're aiming for not weight loss) will not be linear. You will lose fat, gain some back, the lose some more. 2. The reason for this is life. Either you forget to take a break from dieting, get injured, have a break up, something will happen. 3. By just slighly venturing away from your diet, a pizza here and there, get a burger on your way home from work, nothing serious, it will take around 4 days!! to lose 3-4 weeks of progress. But it's all fine, by this time you are already at a much lower BF% than you were and you will lose it again, just know that this will happen and get back to plan within a week!

[@tabicat.puccino7425]

im glad you have the progress i hope you have the will to continue and keep up the good work

[@sotecluxan4221]

Fasted for 10 days, working, cycled 100miles/week to my company. Not funny, but effective.

[@inshafc]

The pizza and the chips here and there takes away the entire effort 💯

[@That1CoolChick]

Sure, if your here and there is every other day, but it is important to treat yourself realistically. Once a week shouldn't kill you unless you are training for competition which ​your average person is not. @inshafc

[@iche9373]

Don’t worry, Ozempic will be cheap in the future when it becomes patent free in about one year. And then the world is yours.

[@LarryWestfall]

72 years old. Dropped 70 pounds in the past 3 years and it is still off. What diet did I use? No diet - changed lifestyle - healthier food, more exercise (walking), some weight training. Excellent video - as usual.

[@SaberRiryi]

Eating healthier food is dieting. Dieting just means regulating your food consumption. Most people just assume dieting = eating less. But there are other ways to regulate. You dieted by regulating your calorie intake with healthier food. But regardless, congrats! That's quite the accomplishment.

[@mpekg]

Hi do you know that you have one of the oldest videos in youtube.the oldest video ever was 16 years ago and you have upload one video 15 years ago😮!

[@FitFuelJourney1]

Its good to see your still uploading man. About two years ago i started my fitness journey and your videos with the no equipment were the ones that got me going. Since then, i have dropped 40 pounds of fat and added about 10-15 pounds of muscle and now have abbs. You probably wont see this comment but if you do just know to keep grinding and motivating because you change lives

[@vivianchoi12]

Great video as always!! I wish you could make a version for women. I know universal rules will hold true, but body fat percentage that achieves a similar-looking physique is different, and side effects of reaching to and staying at below 15% body fat extends further

[@kylerbauer9776]

The hardest part for me is eating right while hanging out with friends after church and things like that so I try and stick to my diet 90% of the time so that the 10% I don’t won’t have much of an impact. I don’t wanna be that guy who doesn’t eat at a potluck

[@quadradoge6417]

☦

[@Bigbiceps301]

don’t worry dude i had to tell my family and stuff too Thaf I’m fasting and there always worried about me

[@jdl2962]

I think 90/10 is a great ratio. You’ve gotta relax and cut loose sometimes to keep things sustainable.

[@joeri002]

just eat it lol, im at 11-12% body fat right now, and losing weight while i still ate mcdonalds... but instead of the usual 3 double cheeseburgers i eat 1. i won't lose weight, but i won't gain weight either. it's more about the portion size then what you actually eat.

[@adolpholiverbush5867]

Stick to protein. I always get wings when I'm out with people.

[@iwawlvoyvoda5384]

Brother I absolutely love your channel. Whenever I find myself getting confused about workout or weight loss, I find myself here. Your videos are really precise about these topics, no repetitive or meaningless "motivational" talks. Just the actual truth based with science, which I appreciate. Love your work 👍

[@kakkakontent]

Ha, gayyy!

[@DerajTuber]

The first 40 seconds have me weak 😂. Look at all of us trying to be part of this tiny percentage group

[@joshuablakeney2983]

The aggressive deficit at the beginning and then tapering off is actually the recommended way to go for obesity but not for someone trying to lean out. If your bmi is over 30% you can drastically reduce calories without losing muscle or needing a vitamin supplement. But as you drop below 30% you have to start decreasing the deficit more and more as your bmi gets lower. That aggressive calorie deficit in the beginning actually helps build better habits later though. The average honey bun has 480 calories in it, but 3/4 cup of rice and 2 oz of chicken is only around 350-375 calories. Which would you rather have if you only have 1200-1500 calories for the day? I really like that Jeremy said simple, but not easy. It is simple, but not easy to do. Im gonna start saying that now lol

[@jamiliawallace9103]

I got shredded but it took more than 60 days to do so and I am as discipline as they come. It took me 8 months

[@nimblegoat]

This video is for those who want the look, Jeremy is a young dude huge advantage to be slimmer, more active, more need for calories , and not the tendency for people 40 plus to gently gather weight. This video though true is kind of BS . I think for those older getting down to under 20% is doable, and avoid the very hard last section. Ie you need to eat way less to maintain 12% than 20% , at 20% if you stop eating after 8pm you may feel slightly hungry , but some nights at 12% you will feel really hungry . Some good advice. plenty lean options for protein , milk , no ultra process junk, lots of greens, veggies, fiber , less more complex carbs, plenty of fluid. Fruit is fine especially post work out - berries etc really good. Don't skimp on good fats - avocado , EVOL, some nuts as stops hunger. Find that low calorie snack eg carrots, roasted chana ( chick peas ) whatever . I've loss 15 KG in last 10 months , hip to waist 82%, but like you , you have to be discipline . I have a big advantage I hate sugar , and love veggies and salads. My treats i love nuts, roasted chana , very dark chocolate and a few other low sugar things . Cardio except zone 2 is BS for losing weight. Strength training is more effective. Ie hard cardio work , makes hunger. I also hate low grade pizza , burgers ( Macdonald's is crap , sweet buns, not teeth needed ) . Anyway don't eat mammals anymore , no need, still eat chicken and fish

[@BloominOnion1]

can you clarify, was it 8 months or 60 days

[@jamiliawallace9103]

@@BloominOnion1 eight months

[@lifeinabubble9091]

Best fitness KZbinr by far

[@matthewwaters9131]

Jermey and Jeff nippard are the goats

[@kakkakontent]

v-shred has better info

[@matthewwaters9131]

@@kakkakontent wasent he proven to be pushing false info?

[@rimzaaah5892]

Don't forget Sean nalewanyj

[@gigachad2u38]

Debatable, but definitely up there (in terms of Science-Based videos rather than "Bro-Science").

[@kishkay6376]

As an indian, our main carbs are known as roti (basically bread). Now I have tweaked mine by reducing the size and flour when making it but its quite difficult to eliminate carbs entirely

[@DamliRonya]

.

[@Cuyut982]

Do not under any circumstance remove carbs entirely without consulting a doctor. Carbs are absolutely vital to the normal functioning of your body, particularly your brain. The ketogenic diet was developed primarily to treat schizophrenia and is not recommended for anyone else, and even that diet only cuts carbs 70 - 80%. Reducing carbs is great but your body requires all three macronutrients.

[@Teagirl-ish]

Keep the carbs Just decrease them and increase the other food like vegetables (cabbage is a life saver )or the other protein sources like lentils etc and also have fruits You can also use other flour like check peas flour by mixing it with the flour . We also consume a lot of carbs in my country but I’ve been finding ways around it .hope this helps

[@JayadeepNambiar684]

never. and I mean NEVER eliminate food groups He said it in the video, it's literally impossible to sustain a diet by eliminating food groups Just decrease your intake in carbs, that should do the job

[@Metal_Mastery]

Wow, this is exactly the motivation I needed! It's refreshing to hear a realistic and sustainable approach to fat loss. Starting aggressive but then balancing it out sounds genius. And those weekend treat meals? Brilliant!

[@dariorox1]

wtf I'm lean but I'd rather be a millionaire

[@longshotkdb]

You only think that lol 😂

[@caiopenhalver4900]

First thing that came to my mind!! 😅

[@longshotkdb]

@@caiopenhalver4900 No pockets in a shroud. Can't trust old friends suddenly reappearing, never know for sure what your girlfriend likes more, your money or you. No matter how much you spend or how pretty the toy. It all looses it's value, very quickly. Maybe I'm just jaded...

[@adeelsheikh9574]

I'm a millionaire but would rather be lean

[@dariorox1]

@@adeelsheikh9574 your millions for my 6pack

[@jayallum2423]

I was 45% body fat 2 years ago, now sat at 18% and building muscle slowly, want to get leaner, but happy at 18% for now. Sticking to maintenance calories and weight training for 12 months before cutting further.

[@charuagrawal915]

How much is your age

[@jayallum2423]

@@charuagrawal915 41 now, I was 39 when I started at 130kg. Now 75kg

[@rounaksubramanian1686]

Wo this is a very amazing and superb video bro telling about this topic of how to get lean in just 60 days and keep it up and keep up the wonderful work for all of us and take care Keep smiling always

[@thiago.assumpcao]

For me a diet based on satiety per calorie and low caloric dense foods really helps. I lost 37 pounds without hunger, without counting calories, without cardio or increase step count. The idea is to severely reduce or remove all high caloric dense food and eat mostly medium and low caloric density. Cravings are bad at first but if you stick to it it gets easier over time. Strength training is essential to maintain lean body mass. It has been shown in studies that whole eggs are better for weight loss than eating egg white only. I don't know how that works and it doesn't make much sense to me but it seems to work that way. Based on that study I lean down eating 3 whole eggs a day. Some things are counter intuitive. Apple has calories but a blank recommendation to eat more apples is enough to induce weight loss in overweight people. From personal experience eating raw carrots is even better. They have low calories and high satiety

[@hugofontes5708]

Doing the same approach, prevent hunger to stay cool and avoid cravings. I had been contemplating carrots for a while now, I might just make the jump.

[@RayanM-gv6mx]

Your editing skills are top tier.

[@Myfitnessjourney347]

Used to watch your channel even when I didn't workout....I've gotten inspired and started my workout journey recently and also started posting my daily progress....Hopefully one day I get a body like yours

[@BronchoBob]

1. Diet: Go hard from the start, then increase calories as your body tells you. Take breaks from your diet. Have cheat days. 2. Training: weight training is key. Train all muscle groups so you don’t lose muscles. Cardio is good to have but not HIIT or running. Just integrate walking into your day. 8k-10k per day as a target. 3. Staying lean - your body is designed to hold on to weight as you drop more. So your metabolism drops as you diet. And it gets harder and harder to lose and maintain as you get lower in your body fat. So have a plan. Walk more …

[@SkiwiJohn]

Great advice. PS lose not loose

[@buen08]

replace your cheat days with cheat meals bro

[@mysteriouscreature6249]

But walking burns fewer calories than jump rope or running & you said, walk more which takes a lot of time. How many hrs will you walk in a day?

[@BronchoBob]

I am just summarizing the video to save you sometime. I try to walk 10 k steps a day (Intergrated into my work day/daily chores), three times a week I do 20 mins of zone 2 cardio with superset of chest and back/shoulder, arms and abs/legs and back (this I do at the gym).

[@faznaz7455]

@@BronchoBobHow long does 10k steps take? What about 8k?

[@HeatherAndersonn]

My name is Heather i am 19 years old and i weighed myself yesterday and i am at 198 lbs I've been struggling with my eye disability and i lost hope of living a long time ago i tried to fix that by training but i couldn't because i keep imagining myself dead in a few years i struggled in school and social life i always thought i was a disappointment for everyone in my life and i have tried to unalive myself 3 times so far and when i started watching your videos i got motivated to just let it go and be happy but i couldn't make a good plan for myself because I'm a student and i can't afford any gym access or online courses I'll try to make a plan for myself and stay consistent i really appreciate your videos ❤

[@shweird]

I did an insane 15,000 steps a day this past week And I can definitely tell my pants feel better. I'm a teacher so I get a lot of steps just doing my job and walk in the halls and doing carpool duty in the afternoon. I think I'm just gonna reduce my calories by 100 calories each day this week and only try to get 12,000 steps each day. It seems to be a little more balanced approach.

[@memeliciousletmemesbrighte4150]

The walking advice was eye opening. I am never under 12000 steps. So moderate training and a focused diet should be enough then right?

[@Hillywillbilly]

The editing on these videos are so damn good

[@12thMandalorian]

The quiestion is do you want to be that lean? It is suffering, you are restricted to what you can eat, 20% is the nice sweet spot tbf

[@dariorox1]

it's about genetics too, I've been around 12-13% as long as I remember, eating what I want

[@allengaible6436]

I agree with you. Anything from 17 to 20% has me looking decent and feeling great.

[@iamapokerface8992]

20% is fat asf

[@ChrrolloDI]

I'm at 16% bf and hate it. Although to be fair, it's my expectations for having done bear David Goggins levels of cardio runs (I'd run 6 miles everyday as opposed to his 7) so I expect my body to look better than what it has stagnated to. I've been eating despite never feeling that hungry in the cut so I think it's time I expose myself to actual, true hunger since at this point I'm sure that I have either been overeating or experiencing massive water retention, but I'll definitely have to reduce the running.

[@engir63]

I am not a fan of diets, I believe a person should know their body and not eat things that make them put on weight or blot. For me one thing is starches that make me blot and gain weight and you should never overeat, stuffing yourself. Listen to your body if you eat something it does not like it will tell you in some disgusting ways sometimes and when are eating it will tell you when you are done.

[@timeunderintention]

I'm just ending a cut, down to 17.3% from 19.8%. I'm happy about that, but still feel really discouraged. It took me 5.5 months and even trying to maximize protein and train hard, still almost half of what I lost was lean tissue, almost half the lean tissue I gained on the bulk I did before the cut 😕 And when I bulk, not gaining a ton of fat is always super hard. I basically spent a year on the bulk and the cut and while I am definitely much stronger now (I've continued to progress in the gym), I barely look any different. I try to do all the right things, but it's frustrating how much harder it is than it looks online!

[@Dbwj-so6mu]

how much protein did u eat daily and how big of a deficit did you use

[@timeunderintention]

@@Dbwj-so6mu Protein around 150g (starting weight was about 160 lbs.), more like 135ish in the last month when I went a little more aggressive and I was around 155 at that point. Deficit was maybe 325 to start and then more like 450-500 in the last month.

[@Dbwj-so6mu]

@@timeunderintention I’m not an expert but I’ve seen people say when you are cutting to boost protein to 1.5g per lb to really help retain muscle mass, I think 0.8g per lb is fine for maintenance of bulk but maybe for a cut a higher protein intake could help

[@timeunderintention]

​@@Dbwj-so6mu 225g protein sounds insane to me for a 150 lb. person... surely it can't require that kind of ratio or most people would be struggling hard to keep muscle on a cut and it doesn't seem like that's the case.

[@Dbwj-so6mu]

@@timeunderintention idk everyone’s different, but it’s like a lot of people say, if you are struggling to gain weight, add more calories, so I would assume if you are struggling to retain muscle while cutting bumping up protein and maybe not doing a crazy amount of cardio, I think a lot of people do crazy amounts of cardio and maybe that’s where they go wrong, I know a guy who was competing tho and he was pushing 210g of protein a day in the 140s weight range while cutting so like lots of people say it’s better overshoot I guess, but to be fair this person was 5-7% bf so extremely lean, but other then that I think maybe even take a maintenance break or even a little small very slim bulk like 200-300 over maintenance to try get some of that muscle back, I’m not a sports scientist or anything like that to really say much but I remember the concept of “muscle memory” where once you have built a certain muscle mass, even if you lose it you can get it back in like 1/3 of the time it took to build it the first time or something like that so maybe a little maintenance or small bulk to try and add some muscle back then going back on the cut could be the move, I stopped cutting like a month or 2 ago when I realized I was probably losing muscle because I was getting weaker in my notes app where I couldn’t even match my reps from last session so I went on a maintenance+ small surplus to start getting stronger again, but yeah that’s probably what I would think of doing cuz if u lean bulk and don’t get stronger or put on too much fat u could always just cut again or figure it out from there the next step

[@genostylez3]

Eddie Hall once said, "when i see a six pack, i'm thinking he needs to eat more" TRUTH! Like Jeremy just said, being a certain level of lean has its drawbacks. I've been sub 12% many times (7% lowest) and couldn't maintain because its mentally draining! No energy, no sex drive, no motivation. I'd keep it for a season, then let go and gain weight again.

[@VaughnKoonce]

Why does everyone always point at videos at the end, but they literally don't show up??????

[@JoshPitts530]

It’s important to note everyone, regardless of sex, needs 30g of fat per day for hormonal health. On the high end, I cap my fat intake at 60g for satiety and definitely do not exceed 90g per day. For an entire year, I ate at maintenance calories and let my deficit come from exercise. Eventually I got to a point where I had to raise carbs in order to facilitate more fat burn.

[@_JimmyBeGood]

Actually your body is at its healthiest when you fast. Eating nothing at all causes your body to produce ten times the hormone that boosts your immune system after about 72 hours. So after 3 days of nothing but water your immune system will be at a level it never gets to otherwise and you could literally not get sick or diseased. So the idea you just get some type of food source daily to be healthy is complete bunk.

[@HeartlessKnave]

Just finished a 15km ruck with about 25lbs on my back, 2.5 hours. Next Sunday it's 30lbs, etc up to 50lbs. Reset to 25lbs and going to up 20km and +5lbs p/week until at 50lbs again. 12 weeks, 3 months (with 2 buffer weeks for days off or injuries). Eating at caloric maintenance I _should_ cut a bunch of fat from my previous bulk, while keeping the majority of my strength and muscle, if not still increasing it. I do an annual DEXA at the end of the year, and last year in the last 3 months was cutting and doing way too much cardio on way too much of a caloric deficit, and likely catabolized the crap out of my muscle mass. If you build more muscle mass, but stay at the same grams of bodyfat, that's now a smaller number of bodyfat percentage. You lost no bodyfat, but more lean mass means it goes down. Also, hypertrophy makes a big difference to looking strong/lean, even though you have no less fat or are not any stronger.

[@ktmadventures7493]

I’d have to start training ab’s if a wanted to get lean. Imma stick to the bulk

[@miloszkraszewski3533]

I watch a lot of fitness stuff on youtube. I like how your experiments show by example. The approach that you use and how you explain it is thorough, yet easy to understand. I have been fitnessing for maybe like 5-7 years on and off. This is my first comment on any of your videos but I also really enjoyed the vo2 max video. Thanks for your content.

[@ytfeelslikenorthkorea]

I did some intermittent fasting 2 years ago. Usually 72-48-24-72... with one meal in between (usually a whole chicken :)). Lost a lot of weight, but over the next 2 years, I gained most of it back. Admittedly, my body looks nothing like before the fasting - I managed to reshape myself substantially. But now I have a problem with fasting - as soon as I start, my brain knows EXACTLY, what's ahead and fights back. It is painful.

[@couscousushi]

We demand the Jeremy app!

[@Anonymous-st1vk]

Weekends are easy when you have no friends

[@mohammadzomohammad189]

just came from the other vid 2 months ago , I love your videos man and learn a lot through them , keep up the good work

[@d3nm397]

i started my diet 3 months ago and i have lost 10 kg and built some muscles.

[@BloominOnion1]

Time to shape up for winter.

[@randyv8232]

This is perfect. I am going on a 3 week vacation this october😂

[@ejsphone]

Most genuine fitness KZbinr he always gets to the point without making things up

[@kimberlybrowne-alibocas6413]

I remember when I was trying to be lean and keep the fat off I was addicted to chewing gum. Yo-yo dieting skyrocketed and I started to feel sick. My husband similarly lost tons of energy and looked unhealthy.

[@iangrant3615]

Great video and perfectly timed for me, as I'm currently trying to lose 2Kg of fat mass and add 1Kg of lean mass in the next 2 months. So a 60 day guide is exactly aligned to my current goal!

[@jeffreybower]

Followed Jeremy's program and lost 45 lbs in 9 months. But he's right- the best thing you can do is just go for walks.

[@calheaven]

This explains why the really ripped guys at my gym are ALWAYS walking around between sets 😂

[@mydogsnameislucy768]

Did the scan at my gym last month and was genuinely surprised I was actually at 16% body fat without thinking too hard about it. 😎

[@nerdexproject]

What pisses me off most is how my body stores fat in the love handle region so stubbornly! Jeremy doesn't even have love handles at 15%! I still have love handles at 12%! So I keep shredding. Guess I have to go down to single digits just to see if I even can get rid of them ever.

[@ramonreyes5846]

Great video!! ❤ already was doing some of this before watching this video, started seeing results when I lowered my step count that was more realistic

[@KismetBP]

It was like this video was talking directly to me and my questions I had about working on my weight loss. Thank you! Brilliant insights & very motivating. 🤘

[@arelicanizales]

GREAT video!! Thank you always for the knowledge!

[@NadishaC]

Love this video and topic! Exactly what I needed today

[@cynthiabauer5763]

So, you need a new relationship towards food. It's likely you use food mostly for pleasure but you need to view it as nutrition and body goals. To achieve this you likely need a new or improved source of pleasure elsewhere in your life, to compensate... start working towards your dreams, hobbies, get new physical activities, read books, anything to take your mind off food until you get used to no longer chasing food primarily for pleasure

[@martinkriss]

I have the opposite problem, skinny all my life. Tell me how to build muscle and keep it forever 🙂

[@metalover2]

Rp strength has good info on that

[@matthewduncan5037]

Eat loads and train. Done.

[@Hello-ib9dz]

eat low volume high calorie meals

[@unjaded2]

eat meat , eggs , butter and call yourself a carnivore.

[@daves.3278]

Great video! I rarely like videos tbh but I had too for this one. You are an inspiration man honestly

[@archived4530]

Great video, very informative and insightful

[@PrdByPizzle]

Good content love the consistency

[@BDelane1983]

Carb addiction is real. I've been on a Carnivore diet for 3 years, but until 2 months ago was still putting 10% and heavy cream in my coffee (haven't given up the bean water yet 😅) I was pinned at 180 lbs eating as much as I wanted, with I'd say 13-15% BF. I'm now dairy free, and shredded down to 171 lbs, making no changes in activity or food portioning. It's been said Insulin is the master fat storage hormone, and I can't help but agree.

[@Vaympy]

Yeah flour and sugar are so addictive

[@angelcordero717]

GREAT video/advice

[@ProjectLDV]

I mean why would anyone expect the leaner, more efficient body to burn more energy? That’s the entire health benefit of losing useless body fat. You need less energy to function. It saves money and time honestly. The issue is we’re addicted to being gluttons.

[@brettfine3444]

Please do a chest workout tutorial. Thank you Jeremy.

[@RealClintCapela]

Oi guys… Easy tactics to beat hunger -> Protein shakes (especially casein that is micellar/curdles for hours in ur stomach) And at night, after dinner either have 1 shake or BRUSh YOUR TEETH I kid you not, brushing just makes food and drinks in general of putting. Whether you just put a tad bit of toothpaste and swish it around for a few minutes, actually brush or mouthwash, I basically refuse to eat after that. Also drink a ton of water Ez dubs boys. Get shredded let’s go

[@RealClintCapela]

Oh and for that weekend issue (I love my beers so yeah…) Another key is to either eat filling lean food (eg 1 chicken breast) before going out so you only order and appetiser (entree for based non Americans 🗿) or have small bites of ur mates food. OR Get a hobby that consumes lots of time and keeps you away from the kitchen/fridge/pantry Even if this is playing video games for 6-10hours straight and only drinking water and diet bevs, shopping (so long as you evade the food court) or something else (doesn’t have to be active), then you’re winning.

[@nithin1378]

Bro can u make a video on a transformation from lean to muscular plsssss❤❤

[@GenaEnSamIAm]

Brilliant content dude!

[@Joaniey3]

Excellent information!

[@christopherC1111]

Excellent video, I’m inspired to follow it and get 30pounds off

[@kermit5487]

The video that played next automatically for me was from Guga 🤤

[@fillfreire2169]

I got myself down from 34% to 17% fat BMI since last october, Hopefully Ill reach 12 by christmas, started out pretty fast and extrreme, had to take a break, and I actually gained 6 pounds during the break, I began slowly again, and back down to 17% but I haven't suffered, my workout strategy has changed but my diet is the same but slightly modified. I disagree that metabolism is compromised during dieting, its actually improved with good sleep and selective, PLANNED meals. I'm also stronger, and can Sprint without getting hurt, and My cardio is a whole other league now, and I want to keep improving on this end, I dont want to just look good, I want To BE good. sports related reasons, it helps to stay motivated and Healthy.

[@MessiOwnsPenaldo]

Needed this

[@kevinl7312]

How do I lose muscle and fat at the same time like Dave Bautista? Do I have to eat as much protein as 0.8 grams protein per 1 lb?? Wanting my shoulders less broad and smaller arms. Should I do more cardio and just train weights once a week?

[@sicklecellwithdr.o]

Video came at a great time for my fitness goals!

[@thomassiskos7556]

Do you think you could make a video on targeting fat loss in the thighs and butt? I’ve always been someone who has big thighs, and even after doing cardio, squats, and the like, I’ve struggled to burn the fat away while simultaneously growing muscle. From 180-230 pounds, my thoughts and butt have been the same size. Thanks a bunch, and great content as always?

[@RottingDragon]

There's no such thing as targeted fat loss. That's just not how human physiology works. All you can do is continue to try and lose fat and eventually it will come off in the places that you want.

[@VincentHondius]

Just go on a carnivore diet. I lost 10kg in 6 weeks and then stabilized on about 10% fat, without hunger or muscle loss

[@matto5527]

Amazing video with solid advice. I relate to the feeling of craving something sweet when you cut calories lol.

[@one_of_atl_metros_finest]

Nice man! 👌🏾

[@MoeunShow-24H]

thank you❤🎉

[@lectuslettuce6930]

Was doing the calorie deficit and keto diet at the same, 1200 calories but mostly less than that, in 3 weeks, I lost weight 5-6kg. The downside is that you need to fight the hunger. Another thing w keto diet is that, altho a lot of ppl glorified that keto diet is the safest, being in ketosis has a cons, for me it's dizziness. It went on for prob a week or so even after I stopped my diet all together. I couldn't focus on work and its like I'm losing consciousness for a split second, I still could stand, but couldn't function. Altho it should be a month for ketosis to happen, for me, I already ate less carb since I don't really like eating them. Right now I had huge appetite that wouldn't go away even w a lot of protein intake, hoping it would stop once I regularly consume enough protein to curb it. I remembered salad also helps me keep full, I stopped eating them cuz I got tired of munching on salad, especially baby romaine. Hoping rn baby spinach would do the trick to keep me eating green

[@FlamingMonkey46]

Try adding some carbs or a little sugar as in yoghurt or fruit or something you enjoy, the best diet is the one that works for you bro ❤

[@AllthingsFoodieTX]

You should start a copy cat program were people buy the exact grocery and do exact workouts and sleep time

[@canlyhansen1588]

The opening just scared me, as if it is like this, huge deal. Ironically, I feel challenged at the same time though.

[@svkbw1921]

Bro you been teaching us how to get lean for a decade. Show me how to get fucking BIG😭

[@Andrew-vc4pj]

Wait I'm confused. I weigh 213 lbs. Want to get to 195 lbs. So I take 213x10 = 2130 for my normal calorie intake for a diet?

[@Amy_Watson]

Why is everyone putting out fat low videos in the middle of stay warm / bulking season?

[@trainerorange0632]

Today's the first day of Fall/Autumn, wdym?

[@collins_channel8643]

Mind games. Gotta keep your competition guessing

[@edwinsampson6027]

You’ll be sad in the summer if you bulk lol

[@leestockton9367]

Very useful information but I'd add that if you are quite overweight then you're insulin resistant so you need to break this by intermittent fasting; this will also add to the weight loss

[@JayCheahWJ]

Hey, I’m doing exactly what you have mentioned. I thinking of adding creatinine supplements to my daily diet. Is it okay to do it while cutting/body recomposition?

[@dejanmeshov8324]

I'm around 22% 24% fat and I can't reach bellow 19% whole 3 years... I'm type 1 diabetes and hashimoto... I'm struggling...

[@jayleak_]

How do I track my steps? I’m really not a fan of smartwatches

[@BirdLisa]

I’ll just cut my calories the same way. My aggressive starting point is now 550 per day. Why didn’t I ever think of this before?

[@vmpp3765]

I cannot count calories. I could not do it to save my life, I tend to become obssesive about it to a point where it is not healthy. How manageable do you think this is without counting calories?

[@shweird]

I made a little Adjustment to my lunch today like you were showing how you adjusted your meals to make them lower in calories By getting the Apple pecan pecan chicken salad from Wendy's which is 1 of my favorites and just not using the pecans because the salad has Blue cheese on it so it has plenty of fat already. That saved 110 calories and the salad tasted just as good. I've recently discovered magic spoon cereal And often times I will only use 1⁄2 a cup of milk instead of a full cup because it tastes just as good and it cuts 60 calories.

[@ajibeji02]

modern day low standards mean that it is getting easier and easier to be considered great compared to others.

[@sixhunt]

running is good, as it makes you appreciate calories. i "accidentally" had mcdonalds breakfast. it was like 1000 calories i ran 10km in 50mins that was just over 700 calories burnt. no way im eating that again, when i know how hard it is to burn lol.

[@Icon1306]

At this point in life... I'll just stick to a little fasting and ramping up the calories burned. I just want to feel comfortable with my physique and able to sustain it

[@_Chett]

This video is perfect

[@camilstoenescu]

I'd be more than satisfied with 15% body fat.

[@lalescobar]

Looking great buddy! As a fellow filipino and as well as height (5'10) hopefully i can achieve the same physique you have. Currently at 150lbs with 15-17% bf. Aiming for 10-12%. Fats are heavily concentrated in the mid section, bewbies and tumtum.

[@LastOne-t3o]

Brandon Carter promotes this approach

[@saypuppy4266]

Jeremy’s unite!

[@israelgonzalez6250]

very good video!

[@Faustobellissimo]

One shouldn't tackle the subject of weight loss without even mentioning eating disorders and mental health.

[@najahgriffin4973]

Bro I'm always getting shredded throw my daily routine everyday

[@joeri002]

the most important question, did you lose strenght while being at heavy cal deficit?

[@lootmaster1337]

Getting very close to my goal but i took 3 years of realistic long term solutions with a few weeks of unsustainable diet mixed in between. 8000 steps a day for example sadly just isn't part of what i can do timewise without having to really limit other things. Somewhere around 15% right now from previously around 40%