How To Get Lean & STAY Lean Forever (Using Science)

[@JeffNippard]

Quick update on me: Since I started my fat loss journey, I'm down 24 lbs (11kg). All throughout my diet, I used a flexible approach to nutrition (tracking protein and calories only) and put all of the strategies outlined in this video to work. I also have to give credit to the MacroFactor App, which I used to determine and update my calories and macros based on changes to my metabolism over time. Full disclosure: I'm a part owner of the app, so I may have some bias, but I truly believe it's the best nutrition app on the market. Unlike most apps, it isn't just a food logger. It’s a science-based nutrition coach that uses algorithms to detect changes in your metabolism and make adjustments to your food intake based on your individual weekly check ins. It also has a "dynamic maintenance mode" that will adjust your diet to ensure that you stay within +/-2 lbs of your goal weight once you reach it! Most diet apps merely focus on weight loss and don't set you up for success after you've reached it. MacroFactor is truly unique in this regard. If you'd like to try it for yourself, here is a free 2-week trial: bit.ly/jeffmacrofactor. By downloading it, you help support me in the process, so thank you!! Hope your guys' week gets off to a solid start! Peace!

[@_MrTV]

I just wish meal plan companies would work with apps like this to help track

[@jackbuaer3828]

Are you shortening your life by being under 25% bodyfat? " There was a J shaped association between BF% and FM and all-cause mortality risk, with the lowest risk at BF% of 25% and FM of 20 kg" Jayedi A, Khan TA, Aune D, Emadi A, Shab-Bidar S. Body fat and risk of all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies. Int J Obes (Lond). 2022

[@JTL1776]

Nkw in January 2023 im 6 foot, 235lbs, 28% bodyfat. Back in January 2022, I was 5 foot 8 inches, 250lbs, 42% bodyfat. I'm want to go for a YOKED and Bear mode goal. With a goal of looking similar to henry cavill and arnold schwarzenegger. Abdominal I don't care on looks only function I don't mind a little fat as long as it's controlled and healthy. I am looking for any advice on which exercises and supplements are best for achieving this as a NATTY. I'm ok with using ecdy and turk esterone and naked nutrition mass gainer. These are as natural as possible and have no long-term horrible side effects to my current knowledge. Any advice for the exercises and supplements.

[@jackbuaer3828]

I am less than 25% for aesthetics. I tend to think 10-13 looks best, but is it better to live longer or to look better?

[@dibumartinez4190]

Would u be able to do a vid how to revert a shitty situation which u sprinted and rushed to lose hella weight,kept it off,lost too much muscle too

[@ItsNotActuallyFunny]

I never comment on KZbin, but I have to say this is such an excellent video. Of course it contains all the sound, science-backed information you're known for. But I particularly appreciate the fact that it includes a deeper, more nuanced understanding of human behavior and emotion that isn't as common in general in the KZbin fitness world. If anyone had any questions on the fundamentals of fitness and nutrition, I'd no doubt point them to your channel.

[@jomanjoman3643]

🙏🙏🙏

[@user-en5vj6vr2u]

Fr jeff has just crystallized THE video on fat loss and no other video will ever beat it

[@nsukabula5322]

I do recommend him as well. His content is differentiated from the rest of fitness channels.

[@krumpirko8888gaming]

It is shit video, over extended for add revenue lmao

[@ajgrant94]

"science this science that" forget bullschitt "science" and pay attention/utilize common sense.

[@straight_man]

As a 6ft 3" person who managed to lose nearly 35 kilos or roughly 76 pounds in six months and now at about 15-18% body fat, the two most important advice I shall give you is that 1. Stay consistent, this goes a long way. 2. Just keep those unhealthy foods out of your house. If you don't have it you won't eat it. Also by avoiding chips, soda, or sugary stuff I gained a new appreciation for how good the natural stuff tastes.

[@akai3717]

as a 6ft 4" person I am thanking you for your advice.

[@enescelik1043]

as a 6'7 i am thanking you too:D

[@akai3717]

@@enescelik1043 honestly, when I look at his height, maybe we should reconsider his credibility. only 6ft 3" pff

[@jonathanchang1574]

I would advise quitting carbs altogether for 2-3 weeks! And I don't mean a keto diet, I just mean don't go out of your way to eat anything that is mostly carbs, like grains, desserts, sugary drinks or fruit. You'll get all the carbs you'd need through vegetables and other stuff. I swear a lot of people are on a sugar addiction and they don't even notice. Most people I know, and even me before I dieted, think that carbs satiate hunger. It even implied as much in that stupid food pyramid thing they handed out for decades. That's why if you go to any restaurant, the base is always 2/3 of the dish of rice or pasta, or fries. After cutting them out, you'll be fiending for them like crack for 2-3 weeks, until you realize you don't really need them.

[@enescelik1043]

@@akai3717 :D

[@gainer552]

Love the way he delivered without making it too lengthy, being misleading, and he stayed calm. Completely on point. YT creators need to be more like this. Just shutup, train, and learn from others. You should be able to figure out if others are lying by just examining what they say, cross-referencing, drawing on experience etc. Have faith in your program, I wish everyone success!

[@stxlaxPP]

I’m down 150 lbs since February 2022! (Comment written Sep. 2023) Just wanted to say that the way you described your fat loss process is EXACTLY how I did it! It’s the best, most sustainable way. I’ve got about 15 lbs more to go until I’ll be 10-11% ish. Once you accept that it’s going to take a long ass time, you feel so much more comfortable, happy, and in control of your journey. To anyone reading this: you can do it too! Diet is the most important part, but lifting weights is essential as well.

[@DoctorSK69]

Thanks... Should make a video about it

[@KillswitchStreamer]

Indeed takes time, and quite a bit of it. It's worth it.

[@grantgibbs8111]

What are some of your go to foods?

[@stxlaxPP]

@@grantgibbs8111 the main staples of my diet are: steak, chicken (breast & thigh), fish, Greek yogurt, eggs, bananas, apples, blueberries, broccoli, whey protein (often mixed with Greek yogurt), cottage cheese, rice. I’m pretty flexible with it and eat bread, chocolate, and other treats on occasion. I pretty much just prioritize protein and eat JUST ENOUGH carbs to fuel exercise and recovery. Earlier in my journey I also enjoyed plentiful amounts of cheese and bacon (with my eggs) but I’ve cut those out to save calories as I drop the last few pounds I have to lose

[@stxlaxPP]

@@DoctorSK69 I definitely will! I’m becoming a personal trainer to help other people lose weight, so I’m planning to start making content on my weight loss journey soon

[@Reppintimefitness]

Never eating again

[@juuhelikkas8848]

Frfr

[@Liqo315]

Ong

[@memeheadroom]

no cap

[@TSB43]

😂

[@ClappOnUpp]

😆

[@toneandtighten]

Educational, informative, entertaining, and concise! There’s a TON of work that goes into this behind the scenes; thank you so much for sharing your knowledge with us! 🙏🏼

[@kamacazi8]

Juicing and bloating your stomach out as opposed to sucking it in? Oh sorry, 'This guy is a god and not to be questioned', unlike what he researches... lol (granted he doesn't use as much as most and has found a perfect balance... but he still does. Plus hes young,... though I guess most people watching his vids are as well, which is why they are zealots.. ANYWAYS!) 🙃

[@john.premose]

But....he's short

[@Nicco925]

@@john.premose and jacked. He looks amazing, idc about height…

[@southestst]

@@Nicco925 he 5 ft 5

[@Nicco925]

@@southestst and?

[@mariosola1]

This whole video is really great. I particularly like the part about pairing activities. For me, I love being in the woods and hiking, but I do not like traditional cardio. I've cycled, ran, done cross fit but I always burnout after a few months, unlike my weight training that I look forward to every weekday and have been persistent in for years. After my lifts, even if it is late, I will go to the woods by my house and walk for around 60-90 min at a 3-3.5 mph pace. It has worked really well for me. My weight is pouring off, my strength has not decreased and I do not even think about the cardio as "cardio". I've been doing this for around 6 months and it feels extremely sustainable. Really great video.

[@joann4133]

This sounds amazing. 👍🏽👍🏽👍🏽

[@jessea879]

Good video. I love your way of breaking these things down- you never trash other KZbinrs, you follow scientific studies but you don’t overwhelming with the details, you value common sense and reality of everyone’s day to day.

[@alexoday5224]

The biggest thing for me was understanding average calories throughout a week. I’ve dropped 30lbs, so far. Currently, I’m eating 2,300kcal/day. I can displace calories throughout the week, if I’m smart about it. Example: we had my nephew’s bday at bdubs. I ate 3,800kcal that day. The other 6 days of that week, I ate 2,050kcal/day. The average for the week was exactly 2,300kcal/day, and this kept me on track.

[@MirrorSurfer]

I do pretty much the exact same thing if I'm in a calorie deficit around a food heavy holiday. It feels like a cheat code.

[@SuperXaster]

how do you not die a on a 2300 calorie diet tho? thats my problem i get way too hungry

[@C0d0ps]

@@SuperXaster What keeps you satiated is fiber *and* protein. Not calories.

[@alexoday5224]

@@SuperXaster I have recipes that I deeply enjoy, and their composition have specific intent. High fat meal first thing. 3 eggs, cheese, Canadian bacon, sriracha ketchup and an Asiago bagel. Around 650kcal and I love it. Been loving it for 6 months now. Lunch: 8oz chicken, cup of white rice, 1-2 bacon slices crumbled with cheese. Around 700kcal, still love it. Overnight protein oats for post workout, about 450kcal. Greek yogurt mixed with bcaas (tastes like trix yogurt) and a pbfit and zero sugar jelly. If I get hungry between all that, I’ll grab a seltzer or some diet pop.

[@SuperXaster]

@@C0d0ps i know, but im already at 180g protein per day and good fiber intake. Thats why i dont understand how people cant eat this low and feel full at 2300cals

[@asherhead4174]

I'm a big fan of your videos Jeff. The amount of time spent in creating these videos from the level of info given, and consideration in how the information is presented really comes through. Much respect

[@morganjones9413]

Most KZbin videos are simply not of this quality. It was concise while containing a lot of useful information, and very sensible/pragmatic throughout. Usually I get annoyed with a promotion in a video, but I felt you'd entirely justified promoting your app by the end. Very good job.

[@andrewasher1492]

This is what I’ve been doing for the past like 6 months and I’ve lost nearly 60 pounds. Good to know I’ve been doing good stuff. Definitely still trying to have a good relationship with food and not be harsh on myself. I like the plan of tracking only calories and protein as well

[@chef_moquin9535]

I think another big thing is people set themselves a calorie limit without even knowing how many calories they are currently intaking, I found it much easier to just focus on tracking what I was eating without actually changing anything to start. Once I got a baseline if my intake I just slowly reduce my calories intake little by little over time and I found that to be a lot more sustainable for me

[@amiwrong7429]

I agree 100% people be consuming up to 5k a day without noticing, and i cant blame them, because when u dont track u dont bother reading nutrition facts

[@sabertoothwallaby2937]

Okay liver king

[@able5119]

I always have an idea of how many calories I’m eating when I’m not dieting lol, so yea people should take that into account

[@jerheck]

Agreed - if you've never tracked calories, just tracking what you're actually eating for a week will probably blow your mind. It helped me a ton to realize I was eating some items (or toppings, etc.) that I didn't even really care for but they were super high calories, so just realizing I should swap those out with something lower calorie or forgoing altogether was a super helpful. Just starting to track helps because the knowledge is always better than just eating blind.

[@chrisburton3571]

The thing I enjoy about Jeff’s teachings is that he doesn’t talk as if his ways is the only way to lose weight. At the end of the day caloric deficit is all that matters. Lifestyle change weight loss needs a nutrients to stay healthy, which is why tracking your food intake is beneficial. A lot of gym bros think their way is the only way. Everyone is different and for weight loss to be successful for them, individuals have to find their own system of weight loss. I prefer rigorously tracking my calories. I have a tendency to under eat and my app barks at me when I don’t reach my daily minimum calories/micros. That’s just me.

[@macconkeane7772]

It's amazing how much fitness youtube has changed since I was a kid. Super cool and relaxed down to earth vibe. Super cool.

[@ronaldmccutcheon1329]

You earned my respect in the 1st sentence when you said "fat" instead of weight. 100% of my consults use the euphemism "weight".

[@ethanstump]

it really is a crucial difference. most people are looking to get healthy, rather than competing. fat really help's you focus on the specific amount and area's you want to lose, while if you use weight, you might be focusing on your overall picture, which might lose some nuance on the exact step's to take to become more healthy.

[@ronaldmccutcheon1329]

@the western rising sun You can get a haircut or amputate your legs and lose weight. Weight isn't the problem. FAT is the problem. Move to the Moon colony and you'll weigh 1/6 what you weigh on Earth, BUT your bf% will be exactly the same.

[@Your-moms-gigolo]

Who cares about your respect anyway?

[@ReDDx666]

“​@@Your-moms-gigolo” makes sense

[@godzilla4259]

​@@Your-moms-gigolome

[@alexcr9778]

I've been consuming fitness content for quite some time now (around 5+ years) and this is probably the best video I've watched on how to sustain a healthy lifestyle.

[@MrPersistent16]

Check out Mario Tomic, you'll thank me later

[@stevenbean09]

What are your top channels you recommend?

[@alexcr9778]

​@@stevenbean09 Kinda depends on the type of content you want to watch. Some of my favorites are: Science based: Jeff Nippard (of course), Jeremy Either, Max Euceda, Sean Nalewanyj. Entertainment: Joe Fazer, Browney, Brandon William. Greg Doucette

[@alexcr9778]

@@MrPersistent16 Top tier channel right there.

[@stevenbean09]

@@alexcr9778 Thank you!

[@1738-l1j]

How do i achive 100% fat

[@CryoXGaming]

No muscle no water no skin no hair no anything no organs no eyes no brain everything needs to be made of fat

[@soulmetrytime]

Chicken thighs

[@ryanrem5123]

Live in America

[@N9nteyf5ve]

😂😂

[@Bolaway]

100% carbs, 100% proteins and 100% fat. 300% diarrhea and fat gains.

[@sparxee3614]

Found this video three months ago. As of last week, for the first time in my adult life, I'm not overweight. I'm down 20 lbs and counting 💪 Thank you, Jeff.

[@garrethsleigh989]

Every single video you do is gold. Precise, detailed and easy to understand. I've basically used all your videos and training plans to design my last 3 years of training/diet. I've got my photoshoot in April and I can't wait. :)

[@lookatmenowbh]

you are literally the best fitness guide on youtube, everything about the video is perfect!! the flow and presentation of the data, the mini funny scenes, the animations, the aesthetics and most importantly straight to the point with 0 bullshit approach. i never do comments on youtube but for the amount of work you do we absolutely have to show you all the support!

[@MiltankZ]

I feel like this is a good video for me to leave this comment. I was over 170kg once and now around 90kg. The first 2/3 of the overall process was easy, but it got a lot harder and slower after I reach 120kg. I was able to accomplish my goal by changing my lifestyle with information I learned from your channel. now when I watch this video, I'm able to check all the marks since I already learned them from your older videos. My next goal is trying to stay around 15% body fat and grow some muscle. thank you.

[@Synday]

let's go good job

[@pranavr0y]

Amazing work

[@Zpr1z]

Off topic but I absolutely love your decision for the design of the room you’re in, it looks amazing and it really suits your energy. Keep making amazing content!

[@sentinel7423]

I've lost 120lbs this past year, your videos have been a huge help to my progress, I really need to stay leaned down now

[@SytRReD]

My goal this year is to gain weight, but I did click this video because I watch most of what you make! Keep up the good work, your channel is so interesting !

[@Gotbooze]

I've been doing all of these things for 3 months and this video was just confirmation I've been doing it right. Thank you so much! I've made small easy changes weekly and it turned into -19lbs and a lot of anime during cardio.

[@MinJungSòn9000]

What kind of cardio did you do? Looking for a way to watch something while doing cardio too

[@kuerta]

@@MinJungSòn9000 Using a stationary bike is low impact and great for watching shows in the meantime

[@greatrulo]

​@@MinJungSòn9000hentai is a cardio in itself, young grasshopper.

[@xxdoctorflamesxx6856]

@@greatrulo Bro? 🤨

[@ianfacerollsyou]

@@greatrulo ah, I see you're a man of culture as well

[@DoctorSK69]

One year later I have partially followed your guidance and went from 102kg to now at 88kg ..I haven't been consistent though.. thanks jeff ❤

[@drinkinclear3100]

Jeff I just want to tell you how much I appreciate your videos. A lot of people don't go into this much detail when it comes to things such as this and for people who love to understand the 'how' and the 'why' you make that so much better and easier to understand. Never stop doing what you do and always strive to inovate and build.

[@zan4984]

Didnt watch a video from u for a long time (no specific reason), but after this one i got to say man, you video quality is getting next lvl. So many little editing and 1 sec clip details that i know took so much time.. thank you for creating videos so perfect like this one. U are known, but still SOOO underrated. Have great day bro.

[@tikiortaka]

I am cutting and tracking my weight for about 45 weeks now. This is my second cut after my first big "building phase" and I happily dropped from 83kilos to 71 kilos. I thought I was going slow but many things I did and followed are preached by Jeff here. So happy. It's true that longer cuts will have more "social disturbances " (as i call them) which will bleeps in the whole trend line. So relatable. My next goal is to Maintain for a year and see if I actually progress in the gym in any way. (lifting for about 6 years now).

[@C0d0ps]

To me bulking is essentially just a reason to gain body fat above 20%. Not something I recommend. 10-20% bf is the ideal for almost everyone.

[@Rocky313Pal]

Exactly the same here! Been cutting for half a year(90kg - 79kg). Now going to "gaintain" best of luck!

[@Legende87]

@@C0d0ps 10 - 15 better

[@C0d0ps]

@@Legende87 Not everyone can handle sustaining 15% bf. Some people have horrible genetics and needs to be closer to 20% bf.

[@79boricuarage]

45 weeks yikes! Buddy it shouldn't take you that long to lose 20lbs. Your diet was shyt

[@Vilinyks]

I will literally go crazy because I just discovered your channel and immediately felt in love. Your videos are unbelievably beautiful. Nobody talks about the special days that we kinda want to or should eat to have a good time, such as thanksgiving. I have a coach for nutrition and fitness program and she is kind of strict about eating anything other than clean foods. Right now I am in a position where I feel guilty for eating even small amounts of deserts on special days. Shortly, thank you, your videos make sense a lot.

[@droptlol]

Dump this “coach” there are better cheaper alternatives and there is no need to feel guilty about doing anything on one day if you displace through the week (if you eat avg 14kcal a week and then you eat 3kcal in a day then you spread the 11kcal over the 6 days)

[@mustpaike]

Thanks fort this! Your video reinforces most of what I have learned on my journey thus far. I used to eat close to 4000 calories a day, my maintenance intake should have been around 3500, I started by cutting my intake to between 2500-2800. No restrictions on food types, if I want pizza, I count the calories and eat pizza, same for burgers, fries, ice cream, alcohol, etc. I also added very light daily exercise. My daily exercise has steadily increased since then. In about 6 weeks I have lost some 3-4" from my waist, but hardly anything from my thighs, while my upper body has gained muscle and bulk. I interpret this as unqualified success compared to every other eating and exercising regimen I have attempted in the past and this is a clear way to achieve long term weight loss and muscle gain for me.

[@RPWINDOWFILMS]

I added a under desk treadmill and it had made a massive difference. Being able to be active while working has helped me reach that deficit and helps prevent doing cardio at the gym. Movement is so important.

[@Lifeshard86]

I added an under desk lunch box full of zoom zooms and wam wams. But honestly I did. Right beside me and not moving all day. I drive a semi truck for a living and it's really rough. Gotta get some kind of plan like that but in my truck

[@spencercox5182]

Your videos are always edited so well. Great job. They really make it interesting, entertaining, and keeps me from getting easily bored like other fitness videos

[@stevenlomon]

This genuinely could not have dropped at a better time. I came home from a trip abroad with friends in December and since I came back it's all been upwards trajectory. The pieces have fallen into place about how I get the best results from the gym, how I best take care of my brain, I've calculated how much protein I need and I just started a creatine loading phase. Best start to a year I've ever had. The only thing I'm winging at the moment (while still aiming to eat as well as I can) is my nutrition. I believe MacroFactor is gonna help a ton, massive kudos!!

[@Yohohoyohoh]

Wow, This is probably the only video that makes the most sense here in YT. I love how your graphs make it easy to understand.

[@Gavztermeizter]

I liked this video. I'm on a diet myself but felt a little discouraged recently as I didn't lose as much as I had hoped. But hearing that a steady slower weight loss might be more beneficial in the long run made me really motivated. I will keep weighing my self and log it to see the general trend. I have been at it for a little more than a month now and I've lost about 3 kg, which is better than I thought it was before watching this video. I started at 104 kg and have a goal around 80-84, so still a long way to go but I'm up for it.

[@Durakine]

You're doing great man, i'm curious, how's the weight loss journey going?

[@TheSwayzeTrain]

​​​​@@Durakinehello, thank you for your query. I am his mother. I have some bad news for you, Gavztermeizter (named for his father) died tragically a few months ago. In the end it was the junk food that killed him. Not eating it. A comically large steel glazed donut that was on top of a local pastry shop came loose from the roof and crushed him. The saddest part is, had he been just 12 inches to the left he would have been safely inside the donut hole, instead of crushed underneath it.

[@luigidoom1005]

Jeff is so incredibly chill

[@steveclarke1857]

Great video, Jeff. One thing that I noticed in my journey, is that the slow dieting approach not only slows the metabolic adaptation, but the relaxed approach meant that when I had a calorie spike, it either reset or set the metabolic adaptation back a bit. Immediately after a big weekend or holiday, I'd notice that my weight would drop dramatically when compared to what it was beforehand. I'd gain a couple of pounds, sure, but then my body would snap back and I'd see myself dropping those pounds in a very short period (like 3 days) and I'd then drop even more after that. I dropped an extra 6 pounds after Easter 2016 and I literally did nothin different in my routine aside from having two big Easter meals with two sets of friends. I absolutely love this video and the evidence you've tabled in it.

[@Roxy_the_dino]

I feel proud of myself so I’m commenting this. I’ve lost 40 pounds in 4 months Update: 62

[@mensb1936]

I'm proud of you

[@npc7679]

That's awsome

[@andrewmallory3654]

Hell yeah bro you’re fuckin awesome!

[@Roxy_the_dino]

As of today it’s 51 now

[@Eva-vc1kp]

@@Roxy_the_dinoLETS GOOO good job dude!!

[@jessewarda6186]

The best weight loss video I’ve ever seen! Informative, practical and a realistic approach!

[@Hornet135]

This video is the same old crap with a different wrapper. Caloric deficit nonsense that is the least useful strategy known to man.

[@rightwrightwriter]

Using a 10 day moving average for my weight really changed things for me. It helped me zoom out far enough to look at my overall trends so I can make very small adjustments. I was losing at a rate of about two pounds per week at the start, but about a year later, I’m averaging about a half pound as I get closer to my goal. But, as long as that line is trending down and my strength is trending up, I feel like I’m headed in the right direction. 📈 My exact weight on any given day can be so different based on so many different factors (inflammation, water retention from food or hormones, how many carbs I’ve had, etc.) One single data point or comparing a day to the day before doesn’t tell me enough. But, ten days gives me a lot more to work with. I don’t really feel like I’m doing a lot of work, tbh. I established how I want to eat and work out at the start and have just maintained that same calorie count. But, I’m getting less “bang for my buck” at this smaller size. However, I’m not uncomfortable, because it’s just habit now. Same calorie goal, same protein, same daily weigh in on my Bluetooth scale, and same Simple & Sinister daily base workout. If I’m calculating correctly, the amount I’m eating now will be my maintenance calories at my goal weight and I don’t feel deprived. I’m hoping the transition is relatively seamless. The holiday eating is just a minor blip, as long as I maybe cool it with the sweets in between events. Water retention changes during my cycle get rounded out. I can go out with friends and just adjust the rest of my week very slightly. I can catch an upward trend and see what’s up before I get out of hand. It’s the power of averages. Total game changer for me.

[@SpontaneYes]

😊😊😮😮😮😊😮😊

[@mateaukalua4426]

The body needs to maintain the same weight for a long period of time in order to go into homeostasis. That's why once you reach the right weight you need to drink more water and coffee to fight those cravings.

[@PAWSITIVELY.PURRFECT]

I started using MacroFactor in August and have lost 22 lbs since and I love the sustainability of this process. Hands down the best app for tracking calories and thank you for making it happen Jeff. Your videos and programs are keeping so many of us healthy!

[@yashsharma1408]

This is the most helpful video.....as I go on with my journey of cutting and bulking I keep coming back to this video when starting a cut just for a quick revision Jeff is the best guide imo

[@klungtvedtapiary2753]

I finally chose to do this too. I was up to 235 lbs…started tracking when I was 216 and am now weighing in at 178 lbs and 12.5% body fat. Now I’ve slowed down my weight loss. Trying to reach 170 and 10% body fat. I stick to a diet that I enjoy. It’s easier than I thought it would be.

[@devilandthelord]

My man, this is exactly what I’m doing right now and have been for the last month plus. I’m doing basically everything you’ve said in this video, but it was so educational and confirming that I am headed in the right direction. Extremely well done video, new fan/subscriber.

[@joshs3539]

Imagine living 500 years ago starving and doing physical labor 14 hours a day and then seeing this video.

[@sitiwrattz]

I think you’d be more enamoured with video and smartphone technology

[@hereticalgames3695]

@@sitiwrattzno I think they would be hungry.

[@tedarcher9120]

There were nobles with the same problems tho

[@theaizere]

Dieting and loosing weight came into fashion pretty late and exclusively for rich men. ​@@tedarcher9120

[@avatar_korrasami]

Hi Jeff. This video has helped me go from a bmi of 40 (morbidly obese) to a healthy range. I failed so much in losing weight before understanding how to do it . Thsnkyou 🙏

[@maki9462]

How are you doing right now?

[@avatar_korrasami]

@@maki9462 skinny. From 105kg (231.5pounds) to 62.5kg (137.8pounds). Aiming for 60kg. Looking at getting skin removal around my belly.

[@SpicyMango7]

Congrats!!

[@avatar_korrasami]

@@maki9462 I have kept the weight off :) looking at skin removal surgery

[@avatar_korrasami]

@@SpicyMango7 Thankyou!

[@1nahalfmen980]

It’s been 60 days since I stop eating junk food ,soda, fast food candy, 14:31 chocolate! And I feel amazing first month was hard, I had withdrawals but after I got past that. It became super manageable, I just ate more Whole Foods and now I get full fast. I lost so far 9 pounds. And that’s with light workout. Got the vid so I was out of the gym for 5 days . My goal is to stay consistent and look for long term result rather then short. I really want to know what’s it like to be on the other spectrum. I just want to go to the store and by clothes I know confidently will just fit and look good. I feel great and I’m looking to stay consistent.something I’ve never been good at. Wish me luck!

[@SuryaVsWorld]

Any future updates brother?

[@1nahalfmen980]

@@SuryaVsWorld that’s crazy, first time someone has ever replied back to a comment and held me accountable . I’m going to be real honest. I have issues with my own accountability. I tend to talk a lot rather than do! I quit my job of 17 years and decided I would go get my barbers license, before I regret not doing the things, I wanted to do when I was healthy. 5 months and 6 days of the most intense thing I ever did. Driving 144 miles every day, wake up at 6 am and would be at school 7:30am and leave at 8pm. come home and sleep and wake up and do it again. I gained over 40 pounds cause I was eating and not active, Got up to 286. I graduated and picked up my old job up as part time so I can have insurance as a barber. It’s been on my mind everyday, on if I can do what I did while I was at school, there should be no reason why I can’t achieve my body goals. Balancing both jobs, I’m getting use to the schedule, but I know Im, right there to consistently get back in the gym!! Should I do a KZbin series?

[@SuryaVsWorld]

@@1nahalfmen980 definitely!! All the best to you! I hope you achieve all your dreams!

[@N.I.C.K_for_J.C.o.N]

​@@1nahalfmen980 Do it! I just subbed, would be happy to watch it! God bless❤

[@Dan-hn1lx]

I was 93 kilos and in 5 months I'm down to 74 kilos using intermittent fasting, resistance and cardio training. Kettlebells are my latest inclusion and they have been amazing. I still haven't got low enough to see the abs but I'm not far off. Keep hammering!!!! No excuses just do the work and you will see results!!! A high protein diet and just good quality food is also essential.

[@kalyssawatters9593]

I loved the discussion about post diet calories and how to go about that phase. It seems like that’s a huge area where people tend to “fail” and that part of the process isn’t talked about as frequently!! Always quality videos!! I appreciate it

[@jocelynstauffer1972]

I have watched so many other videos before coming to jeff, He's normally. My go-to, but I didn't think he had any videos like this. I'm so happy, I found it. I genuinely don't know what I would do without him. I would be so stressed out right now very straightforward and to the point covering so many topics absolutely crazy how much this guy knows.🤯

[@Richplaceholder]

Eighty seven days into my weight loss, haven't hit target every day but haven't been above my maintenance once :). Down thirty two pounds while doing ten minute full body workouts each day and lifting four to five days a week and getting 120g of protein. Feeling much better than i did around Christmas and got some muscle starting to pop out as a bonus. Eye of round steak pan fried 150g protien 200 cal, mozzarella sausage egg white omelets for 25g proten 280 cal(zero calorie butter witch is like .9 per spray on fancy bread 30-40 grams when i feel like adding 70cal), and a sorbet machine to make a fruit desert. Those three thing make each meal taste amazing. Two banana one orange in the sorbet with mini chocolate chips on top for 165 cal in a small bowl is the goat and tastes better than ice cream (165 cal is about 1/3 of the full sorbet mix).

[@hashgnome9326]

What are u talking about dude 😂

[@SherlockHolmes-di7tr]

@@hashgnome9326 you cant read?

[@JoeyFucktwice]

Isn't 32lbs a little too much fat loss for just 90 days? That's 2lbs a week

[@xavierayayaell546]

Interesting, thanks

[@flowcsgo804]

Mnoga bukaf

[@lukebrandenboy]

For me personally I went from 240lb to 200lb over the span of 6 months (still dropping weight), I found the best method was to loosely track calories / weight. Making good food decisions and confirming those decisions with a scale means a more relaxed diet with longer term success like you mentioned. Now that I recently started going to the gym, I’m doing the same thing but also making sure to track protein intake. Great video

[@SilverSlugs16]

The point about habit building is really important. When I began taking a 10k step count more seriously, the most important thing for me was training myself to have fun during it. I save my favorite longer form listenable videos for my long walks. Currently at the point where 10k steps is a joke for me, I don't even feel right walking less than around 12k no matter how tired I am. It's not work anymore, I get excited like a kid when it's time to grab the earbuds and fire up a funny video or podcast to enjoy on the long walk lol. And now my stamina is night and day. I feel like I never get to tired after busy days, I can go for an hour + walk _after_ a hard night of high volume heavy deadlifts. Those workouts used to crush me for the night, now I do more weight for more sets and still feel excited for a long walk afterwards

[@mr.naitikpatel4678]

I lost 27 kgs in 6 months but for last 2 months my weight is stuck. And I watched this video I am doing so many things wrong and this makes sense for me.

[@Duke15k]

I’m at 21% body fat and I’m trying to gradually drop it down to 15% by changing my lifestyle instead of just dieting. It’s a struggle but I dropped 1% in 2 weeks so hopefully this will be a start to a better life

[@TuxedoTalk]

Good for you man. When I did that I started with the rule that I wouldn't eat anything from a drive thru. Forces you to make some changes.

[@Duke15k]

@@TuxedoTalk thanks I’ve been having a hard time managing fat since I was a teen. Now that I live alone and am in full control of what is in my home im trying to keep everything relatively healthy and just eat what I like but now it’s healthier/much less calories. Hopefully this can stay for the long term since I’ve been enjoying my healthy meals now instead of being on a miserable diet

[@Idiotsincarshere]

Could just be water weight too. Tough to accurately assess exact body fat levels.

[@vincevangoat1]

just keep at it with small deficit. I got down from 22% to now 15% in 3months and I only did a small deficit + enough protein

[@vincevangoat1]

on the way I lost about 9kg

[@shotseverlasting772]

I’m 6’3 and I started 248lbs and I currently weight 184. This took about a year but I just stayed consistent. Cut out one of my typical meals and ate heavier on another to satisfy my cravings. Smaller portions are huge too if you plan on still eating 3 meals a day

[@zwang9616]

May I ask how you did this? I am 6’4 and my goal is 190. I started from 230 lbs now I am 210 but I felt like reaching a plateau. I worked out 4 times a week. I also followed 18-6 diet (no eating within a 18-hours window). I eat brown rice, veges, chickens and eggs. It worked so good in the very beginning even my coworkers noticed the difference. Now It is hard to see any progress.

[@shotseverlasting772]

@@zwang9616 stay consistent! I hit 3 or 4 plateaus when I was losing weight as well. Your body is kinda adjusting to the food ur eating. You’ll start losing again in about a week, maybe 2 weeks. Once you pass a plateau is when the weight starts coming off heavy. If you don’t lose weight in a week or 2, then cut back on your food portion size

[@zwang9616]

Thank you!

[@mauromaresmr]

im about the same height and weigh 200. what did you eat everyday to drop to 184? how many calories?

[@hobbes1887]

Track. The. Calories. That's all you need. Sensible eating is bs. Is like sensible refueling. You need to know how much you put in and how much you burn. Otherwise you could either spill gasoline all over or finding yourself with and empty tank.

[@BigZ7337]

Thanks for the video, lots of great advice here. Personally I'm now entering year four of my own fat loss journey, and I've lost almost 360 pounds so far at an overall average rate of 1.69 pounds per week. I still have at least two years and 150-200 or so pounds left to go, depending on what I can maintain when I get there. I have my own methods pretty well figured out but it's always helpful to hear someone else's tips and tricks, especially someone as knowledgeable as you.

[@JeremyHansPatrick]

Crazy, that insane dude massive respect

[@kevinkang2125]

insane bro

[@victorsirkoi3588]

I'm just here wondering what your initial weight was.

[@kevinkang2125]

@@victorsirkoi3588 something insane like 500 or 600 pounds

[@kevinkang2125]

@@victorsirkoi3588 something insane like 500-600 pounds.

[@RyanButterworth-f8d]

I started at 208 pounds and I realized I couldn’t live like that anymore. I am one month in and I have lost 10 pounds. I am aiming to lose 20 more by December 31st. I wish everyone luck on their weight loss journey.

[@nikolaarandjelovic1930]

I like this. I’ve kind of transitioned into this mindset for the last month or so. I realized that I would get super obsessed with fitness for a month or two, and everything else like my relationships and business would fall to the wayside, I felt physically good, but eventually I would fall off and yo yo. Good advice!

[@xifyction1175]

I am 5ft 7" and my weight was about 112kg. After 1 and 1/2 years of training (2 to 3 times a week, one to two hours of MMA) and a "controlled" nutrition I am now at 95kg (including muscle gain). Consistency is key. My belly is still flabby though 😂

[@terranical437]

Ur very heavy for someone at 5’7 jeez…

[@markdoolan3424]

Try IF!!

[@markpozsar5785]

​​@@markdoolan3424hich does absolutely nothing, it has some placebo effect of you believe in it.

[@leaningout]

MMA training will help cut the flabby.

[@Gladuos1]

I've been losing weight really slowly for the past 6 months despite trying to lose it faster (I have hypothyroidism), but the fact it's better for me overall in terms of keeping the weight off and maintaining muscle mass keeps me satisfied. It's encouraging to see even Jeff Nippard has fluctuations in weight like me, and has been losing at about the same rate too. Aha

[@godogical]

5:17 WOW. That graph shows real commitment. Congratulations Jeff

[@abner_horn]

My strategy is pretty simple: I run, do strength training and just eat as much protein as I can. Running burns a lot of calories and makes it easy to stay lean. And by consistently training with weights and eating a lot of protein, I'm able to gradually build a bit of muscle. Probably it's not optimal for bodybuilders, but for me as a casual athlete / someone who wants to keep healthy, works great!

[@theMightywooosh]

I think you figured it out

[@abner_horn]

@OfficialJeffNippard1 get out scammer

[@Χριζαϊων_Ζηνόβῐος]

I personally lost over 50 pounds in around 10 months, and I'd like to give some pieces of advice that helped me. First, I pretty much never told myself it was a "diet" it was a habit change, and self-betterment. Telling yourself you're on a diet can lead to anxiety over it and worry if you're keeping on track or not. Second, I overestimate my calory intake. This one may not be best for everyone, but it worked very well for me. Calorie labels are basically somewhat wrong 100% of time, so instead of calculating it as "I 170 calories with this" it would be "I had between 170 to 210" calories with this, that way my end-of-day calculations looked more like "Total: 1950-2200" Finally, 1 maybe 2 cheat days in a week is fine and can help metabolism stay in check a little bit and is a mental boost as well, but don't go crazy with it. For my cheat days I only met my maintenance calories, avoiding going over it.

[@2019_NBA_CHAMPS]

Your third point is so true. After a “cheat” day, the scale always went down surprisingly! You work so hard it’s important to treat yourself.

[@mattsvoid]

You say the calorie labels are somewhat wrong 100% of the time so you did a range, but how did you figure out what number you would settle on for the higher end of the calorie intake? You say “between 170-210” but why not “170-250” or even 275? How did you figure it out?

[@Χριζαϊων_Ζηνόβῐος]

@@mattsvoid unfortunately I don't think there's a great or "right way to do that, and I would sort of go case-by-case. Sometimes I'd round up, so if it said 170 but it was something that I figured could vary alot, I'd round it up to 200. It also depends on what it is, weight labels are usually pretty accurate but with some stuff it can be iffy. So sometimes rounding up to the nearest hundred if thats less than 50 away, and sometimes rounding up as much as 200 if its something I felt could vary that much. Overall its not super important to get exact numbers when losing weight, especially when you're overweight. There's a lot that goes into it that I know now hut didn't know about when I started and still ended up loosing the weight. My methods definitely isn't the best out there but it worked for me and can probably work for plenty of other people. Sorry for the rambling of a answer, hope it helps.

[@mattsvoid]

@@Χριζαϊων_Ζηνόβῐος Bro i weigh 430 pounds, 6 foot tall, exercise 2 times a day 3-5 days a week, and weight loss calculators claim i need to eat over 3500-4000+ calories to lose weight and I just find that so hard to believe. Number 1: how the hell am I going to even possibly eat that much in one day worth of healthy food. Number 2: I gain weight with anything estimated at 3000+ Something isn’t making sense here

[@Χριζαϊων_Ζηνόβῐος]

@@mattsvoid well thats the thing, you don't have to eat a ton to loose weight. It comes down to burning more energy than you take in

[@stevenzak199]

The big take-away for me in this video is that your maintenance calorie level is not a precise number but is actually a range. Being closer to the top of that range can give you more energy. I recently did a 12 week cut (which I now think was way too long) and lost about 7 pounds from 159 to 152 pounds. Afterwards, I honed in on my maintenance calories, which I thought to be 2200 because my weight was staying the same. After about 7 weeks, my weight suddenly (over a week and a half) plummeted by 9 pounds to 143. I increased my calories by at least 1000 and regained 6 of those nine calories in 3 days (so presumably that part of the loss was water) and I had elevated T4 (thyroid) levels (which I'm hoping will reverse). But I think now that if maintenance is a range, rather than a fixed number, a higher end of my maintenance range (say 2400 or even 2500) might give me more energy, still keep my weight fairly constant, and prevent another bout of sudden weight loss and elevated thyroid hormones. Thanks for that insight, which I hadn't heard anywhere else. UPDATE THOUGHT: It occurs to me that if one is inclined to bulk minimally, there might be a fine line between such bulking (eating in a slight surplus) and eating at the upper end of your maintenance range. Maybe you could build a reasonable amount of muscle while still eating at maintenance if you're at the upper end of that maintenance, rather than actually eating in a surplus. Sort of "gaintaining" plus.

[@juice-san3023]

Great comment 👍🏽definitely will keep this in mind with my maintenance being around 2700 but feeling like 2800-2900 feels the best

[@lukas6485]

Elevated thyroid levels sound like a dream

[@backcountryofsweden8279]

I downloaded MacroFactor this morning. I already love it. Thanks for the tip☺️

[@stillmattwest]

This video has some great advice. I'm a 49-year-old guy trying to cut down to 15% body fat, starting from 25% (about 22 lbs as I'm 6'2".) I'm basically doing what Jeff here says. I track my calories on an app called Lose It (I'll check Jeff's out, too), and I spend three days in the gym on strength training and do 2-mile runs (start with run/walk) two days per week. Weekends I basically just rest and play with my kids. It doesn't feel like dieting because on some days I've actually increased the amount I'm eating! I basically just eat what I want, but I try to stay away from pure sweets as much as I can, and almost all fast food. But I get plenty of variety and a lot of delicious meals, it isn't suffering by any means. Down 5 lbs after four weeks. Now I just have to sustain it, but I'm enjoying the process. So far, so good.

[@nfrance999]

This was actually perfectly timed. I dropped from 190-176ish lbs over the last 2-3 months, and was looking to start entering a lean cut phase since I’m not looking to get shredded or anything, and I was just thinking about the best way to adjust my diet now that my calories can be a higher.

[@fewtein]

Bro I can't lose

[@Semidicht]

I don’t even need to loose weight but am still watching the whole thing because of the great presentation 😄

[@TheGreatSalsaMan]

WELL HOW GREAT FOR YOU 😡

[@joshw7899]

This is one of the best, most well-explained videos I've seen regarding this topic. Super well done Jeff. Thank you. Such a gift.

[@teemo122222]

The amount of work put into these videos are insane and We really appreciate it

[@braindial]

I loved it when you mentioned pairing cardio with activities you enjoy because that's literally what I'm doing right now on the treadmill watching this video.

[@xavierayayaell546]

Cardio is dog shit for fat loss

[@leaningout]

For me it's music.

[@yuvalyoc]

One can simply become a professional only by watching Jeff’s content. Unbelievable knowledge at the swipe of your thumb. Thank you so much!

[@blackatlasstudios7683]

Probably the best one about weight training I’ve seen yet. 🙏

[@janice9692]

Jeff, this was super good! Loved the post weight loss diet tips. I'll be using those now!

[@kennethkline7702]

Who u flipping off at 1:11???

[@ys9bs]

Lol💀

[@RIISK04]

You

[@instrong]

Great video, Jeff! I'm trying to lower the Dr percentage, working out at home because most gyms in my country (Ukraine) are closed, but hope to get in better shape, also got motivated by you and other fitness KZbinrs, so now started making home workout guides and really love that process

[@alpenjodel24]

stay strong over there, i hope my shit country finally gives you tanks soon ....

[@instrong]

@@alpenjodel24 thank u bro! Hope so

[@lenkaom.9771]

🇺🇦файно є

[@instrong]

@@lenkaom.9771 залежить від місця звісно

[@adamsteinhardt6393]

This is the best diet advice I’ve ever seen full stop. I followed something like this, down from 228 lbs to 196 lbs and up 10 lbs muscle, 13% BF on bod pod I’m currently working on my post diet plan, as I didn’t have it. When I was fat I could train hard fasted, and be in a deficit while gaining muscle. Now if I am in a deficit I seem to lose muscle, based on trends from electro impedance, and recover more slowly. My current strategy is to keep my food choices and eating habits and only increase portion sizes or add a smart calorie input like OJ and Greek yogurt or a bit of extra olive oil.

[@mikeyb6749]

Great video. I love your clarification that maintaining a single digit body fat is not an ideal state for metabolic function. But using tips like you’ve highlighted here I’ve lost 50lbs and was able to achieve a 7% body fat. Keep the videos coming!

[@russjacob1216]

Started watching your videos a week ago and I love them, I feel like I found your channel when at a good time because right now this is what I need in my life, love the style of your videos and everything you teach, especially the mental health aspect. Keep it up 👍🏽

[@Amanda.c91]

I love podcasts while meal prepping😊 it’s therapy tiiiiime. And reflect on the goals to be achieved 👊🏼

[@ADHD_Theory]

Every once in awhile I come back to check out this video and get back to basics.. thank you for the great content Jeff!

[@coltonbabiuk]

Really great video as always! Quite an interesting post diet technique and I regularly reverse diet clients post diet. Something to maybe try out for sure. I typically go fast post diet until calculated maintenance is hit and then slowly add a bit more from there to see how much food we can get in while maintaining because like you said - you feel much less restricted and will have a better chance at maintaining the progress you made 🔥

[@BalasielVOD]

Due to the pandemic, mental health issues and a spinal disc herniation I haven't trained or watched what I eat for over 2 years and am back to almost 100kg now. It's time to do something for myself again, thanks for the video and reminding me that it is actually quite simple to lose weight (although not always easy). Love your content ❤️

[@Newbutold]

What did you do about the spinal disc herniation? Any help?

[@BalasielVOD]

@@Newbutold didn't go to work for 6 weeks, took a lot of pain killers and basically didn't move. I'm supposed to strengthen my back now, but I haven't gotten around to it yet.

[@Newbutold]

@@BalasielVOD oh man, I Know what you are talking. Get back to physiotherapy and be well. I hope you get back to yourself soon.

[@ronh1850]

Great content! As a cardio athlete, in my case competitive cycling with lots of intense aerobic and anaerobic efforts and recovery, it isn't difficult to maintain sub 10% bodyfat. Power per kg is an important performance metric, so we are motivated to stay as lean as possible. Since adding in daily calisthenics I have been astounded at how chiseled and vascular my upper body has become. Resting HR has dropped to 38 bpm.

[@Moi_81]

Been thinking about adding calisthenics for awhile.

[@drunkgirls111]

38? Wow that's low, how old are you?

[@miller2675]

This was incredibly calm, thoughtful, helpful and kind. Thank you. Goodjob.

[@JonathanEasterlin]

One thing a lot of people don't realize is that the old paradigm of caloric thermodynamics doesn't include hormonal effects. Insulin is not spiked by fats or protein nearly as much as carbs. It's as much about calories as it is about spiking a fat storage hormone. Insulin is a fat storage hormone. Read Metabolical by Dr. Robert Lustig. He covers in depth the affects of processed foods on the liver and fat storage.

[@Ssethtzeentach_enjoyer]

Finally, someone mentioned it. People will talk so much about calories and will never mention the effect of hormones.

[@vegannomad]

Debunked pseudoscience

[@huntertrenary706]

As an physical education major in college, this is by far the best video explaining the science behind weight loss

[@Eye_4_An_Eye]

its true. people have this "diet" crap in their minds. once you get past the fact that diets dont work, you will start to realize the truth. working out and eating healthy isnt a diet, it is a LIFESTYLE and it never ends. once end it, you WILL gain weight. remember when u were a kid? always active playing basketball and football and riding bikes and running chasing eachother around and walking everywhere etc etc? remember also how u ate anything and everything and never gained an ounce?. its because u were ACTIVE. after 18, real life hits. mommy and daddy arent paying your bills anymore. now u have to work and get a place of your own etc....LESS ACTIVE BY 90 PERCENT of your previous lifestyle! this isnt rocket science. people always say "back when i was younger"....yea...well you arent! so if you want to have that body you did when u were younger then do as u did when u were younger! get active! period!

[@theAsianbuffguy]

This is why Jeff is one of the GOATs, I can come back to this video anytime and it just works! Easy to follow too.

[@eeftaro1172]

Sharing this comment here. I’m 152 pounds and 24% bodyfat. I’ll update 3 months from now to see if anything changed!

[@abu.nahiyan]

Tag me in your reply

[@k4yser]

Can't wait

[@donnietelli3849]

Hope it’s going good!

[@kaijudozero]

Consistency is key! Even if u find urself skipping days just get back on it! Rooting for you!

[@eeftaro1172]

Right around the 3 mark now, so I am doing an update! I’m at 141 pounds and counting! Of course losing 11 pounds in 3 months isn’t anything crazy but a win is a win! I found a comfortable at home workout program and have been doing it pretty much consistently (until I got sick 3 days ago). I am unsure of my body fat% at the moment but looking at progress photos I have lost a substantial amount of fat all around.

[@Ailieorz]

The thing I've definitely struggled most from doing a long, slow cut is that there's no going back. What I'm eating now is basically how it's going to be forever if I want to keep my weight down. Of course this is obvious, over eating is the reason I put on the weight to begin with, but going without all those yummy foods and wanting to 'eat whatever I want' still takes it's toll. The only way I've gotten around it so far is to give myself mini binges. I know it's not recommended, but I'll pick a week usually after a lifting comp and just eat whatever for that week. I won't do gym either or if I do I'll just go in and do light work. It gives my body and mind a break and usually makes it easier to switch back on instead of allowing cheat days to creep in and start to take over.

[@KingMeowgi92]

Absolutely nothing wrong with this approach, it sounds sustainable and effective for you

[@bmerk44]

I just started a lean bulk (first time attempting after almost 2 years of consistent lifting to try and lose weight) and it’s hard as hell! I really enjoy the way you set up how to go about your cut… all in moderation! Makes me excited for my cut already. Keep it up!

[@birdtj82]

Do not do Cut ! D more u cut d 2x or more ur body will OVER prep for yr NEXT cut ! U will never be able to hold onto it . D only way to lose d weight is letting yr metabolism to lose for u … like this guy has done , also his Gf Stephanie Buttermore done it . I did it myself 10 yr ago never gained once ! Same for my now husband. He did not believe me …. I took feigin In PERSON school ,, sit in bus , in SNOW to learn those things Taught by PHD research professor . N like “yeah u r Asian , u don’t lift weights, eveyone at gym does cut “ ! I got myself out of ED … in d end they all needed my help n still run to me for Advice adt eveyone in my circle felt like fool that they can’t keep weight down . N they just don’t believe I was obese when I was teen . (D pretty skinny kid ballooned in 8 month story that we often hear ) This consistently lifting is going to Dictate yr life it’s prison !

[@tracy2919]

Still the best channel for fitness anything to me. Every video feels very attainable, motivational, and science based while sounding sane lol. they also hold up over time and don't feel majorly dated

[@bill_monty]

When I started my journey I was probably around 25% bodyfat, and now can maintain what I'd estimate 9-13% without much trouble (I think I'm like 11% in my pic and this is easy peasy to hold). The key for me is making protein and fibrous foods the base of my diet and leaving room for a bit of fun stuff around it so I don't feel deprived. I think everyone has to find their own way and set point they're comfortable at but most of you can be much leaner than you are now if you set your mind to it and don't give up on yourself.

[@starmorpheus]

Good work bro. Inspiring

[@C0d0ps]

Protein *and* fiber is the key to most questions about “adhering to a diet on the long term”. Not feeling hungry makes everything easier.

[@gorramreapers]

At 5'2", my maintenance calories are already low 😢. As always, thank you to you and Stephanie for breaking down the science.

[@charlesissleepy]

hey, firefly😂

[@mateusznikicik8770]

Then try trening 6x a week

[@kn_halo]

@@charlesissleepyand people say height don’t matter lmao

[@chris_zanetti_manga_art]

*Educational, informative, entertaining, and concise! There’s a TON of work that goes into this behind the scenes. Thank you so much for sharing your knowledge with us!* ✅

[@speedy_o0538]

9:33 Brrooooo the video game thing is such a great hack, not sure why I've never thought of that.