How To Get LEANER Than You've Ever Been Before

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[@davidverdugo6266]

I was fat most of my adult life, the at 38 I got very lean. My cardio only 2 sessions a week of zone 3/4 for 10-20mins and 2-3session a week zone 2 for 30-40mins, only lifted 4x a week(2 upper and 2 lower body workouts). But the most important change was eating lots of protein! 1 gram per pound of bodyweight, i got lean and built muscle. I also recommend using creatine daily 5-7grams, taking cod fish liver oil(carlsons), drinking lots of water, getting 7-8hrs sleep. I don lift super heavy, 7-10reps on compounds and 12-20reps on isolations, keeps my joints feeling healthy. Thank you mind pump!

[@j.a.6866]

Thanks man! Question - what did a typical day of eating looking like to get that much protein in?

[@anthonycatalano3998]

@@j.a.6866egg whites to start the day and fat free greek yogurt at the end of the day can. get you close to 100 grams very easily, with a couple chicken (4-6 oz) and veggie meals in between your close to 200 grams and probably still hungry with room for a couple small snacks meals

[@iphone6552]

Mr menzter teachings

[@rodneyadamsjr309]

​@@j.a.6866I usually eat about 200 grams of protein daily and I weigh 170. Protein sources are the same everyday. It's 3 whole eggs in the morning and a 1/2 cup of protein oatmeal. Before lunch it's a pouch of tuna. Lunch I have either a air fried chicken breast or salmon filet. Afternoon snack is tuna pouch again. Dinner is another chicken breast and for desert I have 1 cup of okio Greek yogurt. Depending on if one of the breast was a little smaller, I may have a 3rd tuna pouch . These are just my protein sources. And I eat for purpose not pleasure so I'm able to eat the same thing every day. I meal prep everything on Sunday for the week.

[@vr2crossquake705]

@@j.a.6866I’d suggest getting a tracker app and just getting a feel for different foods and what you like. I eat the same stuff everyday with one day off with my gf, I don’t monitor the day off and don’t care for it but the other 6 days make it work. By using a tracking app you slowly learn what you need to get the amount in but also more importantly what foods to go with. Of course on a day where you do eat soemthing bad, don’t feel guilty and not report it, do and you can gauge all of the best ways of eating for you and how you can do it

[@inertobject3829]

The guy's are right on the money, it takes getting real lean for some of us to see the belly fat gone. ATM I'm at 9% BF and my top abs are great but my lower abs are still barely noticeable.....I think the main problem for so so many of us, is all the different YT channels and Tic Toc and influencers who state "you will have a 6 pack at 12%" or 15 or 10..total BS in my case. Getting going and never give up, thats my moto.

[@sarabennett6295]

It's also important to sleep more and minimize your stress levels. Cortisol is a killer for me as well, I am only in my mid-30s. I never used to have a belly until 2 years ago. Now I'm trying hard to lose it

[@maximusdecimusmeridious3784]

Stress is such a huge fitness killer. I’m suffering the same problem I work my ass off and do a decent job of eating but stress is holding me back

[@WonZZY2003]

Add Yohimbine HCL

[@Jerry_TheFitnessMessiah]

I got you ! 🙏

[@Jerry_TheFitnessMessiah]

I’ve reduced my stress just by easily taking in more Vitamin C, Potassium and Magnesium !! Literally dropped weight passively just adding that strategy into my daily life

[@craigsmith9876]

It's simple: 1. More calories out than in. 2. Fast for at least 16 hours (avoid breakfast) 3. Eat healthy foods only. 4. Make sure healthy foods provide balanced diet 5. Exercise with a mixture of HIT and cardio 6. Allow time after heavy training for the body to recover. There is no substitute for hard work and discipline, it's really not rocket science

[@ezumach]

100% what he said. I will also say, if you have never been super lean before you will be left with that little fat around the belly button. I think it takes sustaining that low body fat for some months for that little bit to go away. Or like he said, go up and down a couple of times, and it just goes away. I also read it was to do with the fat cells shrinking or something, which takes time.

[@WonZZY2003]

Add Yohimbine HCL

[@theonlydd4e577]

@@WonZZY2003what does it do?

[@MrMinevision1]

Hm

[@RobbieTullos]

OMG. this is so me. I turn 50 in April. I have the same issue. Thank you guys.

[@__ThisisJ__]

I'm 46 and just started MAPS Anabolic this week (following your YT videos). Really like this Full body with compound exercises to start with. My calves burns as I wasn't training them. I still struggled with abs, and must pay attention with deadlifts and Squats cause of one knee with deep arthrosis and spine with a disc pinch. Listen to your parents and watch your back kids 😆

[@TheRay1227]

Awesome keep going!! You are on the right track! Trust the process

[@hariram-yz2vt]

Whree can i find the video for Maps workout? Could you please share the link, brother?

[@__ThisisJ__]

@@hariram-yz2vt kzbin.info/www/bejne/bYjcaZaNntScbKM

[@richardly1543]

What I've found is that most of belly fat is visceral fat and is a completely differently beast than regular fat. It fluctuates a lot quicker and the types of food I eat have a direct effect on it

[@HeyItsUnclePete]

Glad I found your show. Just subscribe to the podcast for my drive days.

[@davidbowen6284]

To me this is about eating foods that cleanse in order to optimise digestion which optimises hormone production and reduces inflammation over time and realigns the metabolic damage that's been done. Your gut needs to get healthier so pay more attention to your digestion so you're optimising vitamins and mineral absorption to build the immune response to fight the inflammation. My thesis is that the body has to trust that it can let go of those fat stores. It will only trust itself in a state of calm and tranquility, not in a state of stress. Stress will make you hold on and fight that natural process. Cortisol, stress or things that jack up your hormones aren't going to help.

[@claudiokabanata3325]

Yes I agree. reduce stress. reduce cortisol

[@ellelynnbrown]

love this episode! my stomach is always first to gain last to lose 😅

[@MindPumpClips]

Same

[@mysterymaverick1982]

Same I call it my pooch 😂 and this seems to be the same for a lot of women. Also women need more body fat it's dangerous to go too low you could cause serious damage to your hormones. It's why I've seen young girls lose their menstrual cycle which although sounds good it's not good it's our body going into survival mode.

[@mmadmbjm]

Being in a calorie deficit and using HIT is the best way to get lean.

[@isaacsmith9981]

Not true. I see so many people at Orange Theory, F45, etc that do HIIT training almost every day. Over 50% are still skinny fat. The easiest way IMO is to eat just below maintenance (slight deficit) & lift heavy weights. High protein = greater fat loss too

[@therehastobesomethingmoore]

Many years ago I worked out in Tampa with a guy named Rick Poston, the gym owner. He won best and at Mr America. His philosophy was he worked abs very heavy, just like he’d work on chest, back, or legs. He did diet well but that was his main advice that I remember. HEAVY.

[@shamoo260]

I bult my abs with the Bullworker a old well-known isometrics apparatus popular in the 60s and 70s. Much better than situps

[@JDBGroup24]

Glad to find you podcast! Kuddos from the Philippines

[@ChitoWorld]

I have the frame n muscles I just need to burn the fat. 6 ft 260lbs I was 315 last year . But I don’t look like it . I’ve always been told I was a natural athlete .

[@fitnfabceleb]

The highlight of these videos for me is the guy thay reads the questions 😅😅😅. So exciting to see. I look forward to it😂😂

[@michaelbashford2733]

This has been so helpful as this is the problem i am dealing with now doing (and each time I've cut in the past)

[@irinasamsonova5427]

I’m a 32 year old guy and I’d say there is definitely such a thing as too much ab development and thickness. Once you get to a certain level of ab maturity you’ll want to use less weights. But most people don’t have this problem so lift heavy until you do

[@marcus_ohreallyus]

In the past when I was able to get rid of that lower back fat that always hung around no matter how lean I got, it was because I was willing to shift into another gear and push further with the weightlifting and diet. I'm not about that anymore. If the rest of my body looks shredded, I don't care about that minor bit of fat that's left behind. I feel the amount of work needed is not worth the payoff aesthetically, especially when it can come right back so quickly. But if you want a tip to make it to that place, just make cod your predominant food source. It has an amazing protein to calories ratio and that's what it's all about when it comes to getting lean. You want the most protein for the least calories so the fat will disappear and the muscle will stay. Also, I always do assault bike sprints twice per day and walk 4 miles regardless of any weightlifting I'm also doing when lean season comes.

[@Ricardo-ur5os]

Maybe you’re overdoing it a bit and your body doesn’t like it? 2 assault bike sessions a day is a lot

[@marcus_ohreallyus]

@@Ricardo-ur5os they're only 5 minutes each.

[@SergioGarcia-pv3uk]

I’ve never really works out my absc, I’m not lean enough yet anyways but I recently started training them and I’m extremely prone to cramping. I’m drinking a gallon of water a day too

[@jamescorsey6041]

This video was exactly i was looking for the longest time

[@DPMusicStudio]

Same here. I was always rail thin... I started lifting at 37. Bulked up and got a belly for the first time in my life at around 40. WTF!?!?!?!?!?

[@SHaDeYHooDTayles]

I’m a 50 yr old retired Marine and Army vet, and I’m trying to get back into shape. I usually do a full body ( chest, tri-s, biceps, back and shoulders) 3-4 days a week. Mostly 3 sets 8-10, of each muscle group. My goal is to get from 270 back to atleast 230 bls. Been lazy and a shit bag lately 😂. Would you recommend more reps per workout? Is doing a full body program 3-4 days a week good ? I’m just having difficulty deciding on how many muscle groups, and what muscles, to attack each workout. Like, 2 days on, rest day, 2 days on again ! Or should I do for instance chest, triceps, shoulders on Monday and Biceps, legs, back on Tuesdays ..Wednesdays do swimming.. and Thursday and Fridays, same thing. I just wanna loose weight, lean and stronger again. I wanna get stronger as well, but also be lean. Any ideas ? 👏 love ya guys show and knowledge to ! Every little bit helps, God Bless ✝️✌️

[@franciscocamarillo7518]

Same here I get lean and still have lower belly fat. And im afraid of loosing muscle if I continue being on a low carb calorie deficit lifestyle I have 😅

[@vanillaghetto]

Hey caller: You should get a before and after dexascan, so that you know what your actual bodyfat %, and body composition is! You have no idea currently! I used bodyspec...very inexpensive and convenient.

[@taylorrico496]

took me years of trial and error to figure this out on my own. Right on the money

[@21donutboy]

This is excellent advice fellas 👏🏾

[@mikecollins-NC]

Thanks guys, great info, great advice!

[@DevSoRaw]

Can you guys make a video of how to go from 40+% body fat too 20-%

[@WideAwakeHuman]

Go carnivore for a few months

[@aaronwilliams6808]

Caloric deficit. No bullshit...Oct 1st i was 247 lbs...23% body fat. Dec 11, 211 lbs and 11% body fat. Still have some way to go

[@DevSoRaw]

@@aaronwilliams6808 how did you do it???

[@ep9203]

Cut all sugar out.

[@GentlemanEDC]

I have been struggling with this immensely lately. Usually when I gain weight, I get a little dialed in and it drops. I’m doing 500 caloric burn minimum daily and eating about 2300-2400 calories a day and my weight hasn’t moved

[@_donjohnny_]

I’m quite similar. I dropped 6.5 lb since August and would like to get from 36 inch waist to 34, but the scales have stalled and I’m at around 1900/2000 calories…

[@rustneversleeps85]

2300 kcal is a lot. Dunno if you're a bodybuilder too (I am) but despite hitting the gym hard I still look kind of like an off-season builder. I think there is too much emphasis of shoving calories down your throat if you're a bodybuilder, maybe a better approach is eating under 2000 kcal and making sure most of it comes in protein. Don't know if it applies to you but I'm taking my own advice. 2000+ kcal is definitely overdoing it

[@ropeadope3010]

Then burn more or drop your calories. Simple

[@GentlemanEDC]

@@rustneversleeps85 thanks for the input. I wouldn’t say I’m a bodybuilder as I just train for performance. Only recently I have been looking to actually focus on aesthetics (always had an athletic build but as I’m getting older it’s not as easily held lol)

[@terrencetaylor4822]

You need to walk 60min a day anytime after a meal and you will drop. Also purchase the program and adhere 💪🏿

[@thomasassatly9427]

Great video. Can you please share the callers photos

[@liztaingahue9746]

I want abs, everything that you have explained is what I go through as well. Everything else drops the bfat except my belly. 😮I guess, I don't enjoy or focus on abs 😔

[@nofilter2527]

The guy said that he used a bullshit electrical reader scale to test his body fat, he said so himself he thought he was closer to 14-15%. If he actually was 9% he wouldn’t have the issue

[@critterdude311]

If you have to be 7% to show abs, it's not going to be sustainable... not without drugs anyway...

[@darrenferguson4175]

is it normal to not feel hungry while cutting/dieting ??? cuz im not hungry

[@ee7369]

My belly fat is a stalker

[@lvdeluxe1]

My love handles are pissing me off by not going anywhere.

[@kes9298]

I feel your pain

[@garethzbarker]

I cut 30% of my mass and it's just all skin there dude... lost like 60lbs. I'm 47. Lots of skin. Will it tighten up? Any tips?

[@johnwalsh468]

I am no fitness expert by any means, but I find it extremely odd how little to know part of this video goes into the significance of diet and nutrition, and the major part that it plays in helping lose fat, especially belly fat. Now maybe these guys are assuming that the caller is following a strict Diet regimen, but I still find it odd that there was almost no focus on nutrition. We all know that diet is considerably more important than your workout routine; track me if I’m wrong - but shouldn’t the focus be about 75 to 85% diet and the rest training if you wanna see improvements to that level of body fat? More importantly, there is no discussion here about the significant correlation between cortisol levels (stress hormone) and nutrition. Sure, regular exercise and weight lifting is a great way to keep cortisol levels at bay, but in order to sustain healthy, cortisol levels and stable blood sugar levels, nutrition is much more important at the end of the day among other things.

[@TashaRozez]

🗣️🗣️This was one I needed to hear AGAIN, I too just , started got Anabolic for my 45 bday🎉 gift. I think I should follow this advice with adding Maps NO BS for that stubborn body fat. But one quick question how long should you bulk as Adam mentioned b4 doing 3:1 deficit Sal mentioned. Thx guy #blesssup 😊😉🙏🏾✅

[@stretchg6428]

Do a lean bulk for 3 weeks

[@TashaRozez]

@@stretchg6428 Thx ☺️ yes I’ve been doing that since I posted. I have one week left of prephase then I start phase 1/anabolic…. Do the cut in that phase then? Maintenance…: bless up n respect ✊🏾

[@stretchg6428]

​@@TashaRozez Honesty with maps anabolic, I would keep your calories at maintenance, possibly slightly elevated. Keep an emphasis on protein. You will be building a lot of muscle so the protein is key. After you cycle through the program then you can cut. The trigger sessions on your off days will help with a touch of fat loss also. I like to throw in a kettlebell hitt workout in between the trigger session days. Just helps get that extra burn without doing an actual cut. Pai all that with walking daily if at all possible. I hope you do great!!

[@TashaRozez]

@@stretchg6428 thanks a million. This guidance helps. Respect 🙏🏾

[@carlarosevalenzuela2392]

What about for a woman

[@marieoliphant8305]

Having trouble building abs after 3 spinal fusion surgeries. I had been lifting for 30 yrs, prior to surgeries. I’m lean. 115 at 5’4”. Where are the abs? I know I had them. How to train safely?

[@mattallthat]

People neglect training abs and treat them as an afterthought. You need to train them as hard as everythiny else. Im at 20% bf on a bulk and still see abs. At 14% you should have pretty clear abs . Imo.

[@moukbu4235]

No BS Abs and Maps Anabolic.. Cheers guys I'm sure you have those vids. On KZbin?

[@Jackham9]

Don’t forget the most important part - the strato tech tee from Viori

[@eddiediaz284]

How do we get these programs?

[@emmahobbins2328]

Would love to know what this ab programme is!

[@Fedup63]

He needs more muscle first , eat mostly protein every 3 hrs or so , get his harmones checked. And doing heavy weight resistance for abs will only make him look blocky

[@jonathancooper3582]

Wow. Is there a way I can get that program from you? I'm 38 amd I feel good everywhere except my core. It's looking better. But it's not where I'd like it to be. I've been working hard as hell too. Literally. I'm getting stronger, but my core, belly and love handles aren't really where I'd like them to be. I know it takes time. I'm putting I'm them time. My programming has dropped off as of late. A little help would be nice. If not, I understand too.

[@MestizoMentality]

Any updates from this guy?

[@katybrooke0724]

fasting is excellent also

[@dmmlawrence]

How do i get my chubby little hands on the NO BS 6-PACK FORMULA? I can't seem to find it on your website.

[@MindPumpClips]

products.mindpumpmedia.com/a/584/RpoCHFse

[@TheTehrancarroll]

Cardio. The end.

[@wildzubatappeared]

Greg would have a field day with this one haha

[@erinoneill831]

Can women do the NOBS abs programme too?

[@Kvd93]

I recently purchase the NOBS. Will this help with diastasis recti ?

[@hartman0509]

That’s it, at this point I wanna call in because I feel like I’m stuck in a weird inbetween ground at 30

[@obbhoy]

The 2 programmes, can we get them too ???? Is there a link for them please 🙏

[@MindPumpClips]

products.mindpumpmedia.com/a/501/RpoCHFse

[@MikeAnthony1969]

I was wondering what happened to Joe from Impractical Jokers

[@Meemeeseecoo]

He just hasn’t gotten lean enough unfortunately. Although the guy looks fantastic for 50.

[@nikolaiswanikier1080]

The man wants to lose the belly fat for good without being at unhealthy body fat like 6 or 7 percent which is usually competitive body fat level.

[@JenJen78]

I want the workout program too!!! Please

[@MindPumpClips]

products.mindpumpmedia.com/a/501/RpoCHFse

[@roumanimami2304]

Which program is it? What is the name of the program?​@@MindPumpClips

[@beastykid113]

This looks like an ai generated question to lead them to promote their ab workout that you can learn for free online just do 2-3 exercises of abs 8-15 reps 3 sets each every other day so 2-3 days to develop then if they are underdeveloped

[@jcstuart6978]

Sprints

[@faye5942]

Im a woman. I have zero fat in my stomach. But never can i get lean in my thighs and hips...

[@MindPumpClips]

Some people hold body fat in different places than others. Most of the advice here still applies

[@user-cq8wn1ke5v]

HIT and being on a calorie deficit is the number one approach for burning body fat.

[@Calipod]

I got a 6 pack at 14% 😊

[@ChristianBritez34]

Genetics are a real thing, cause I’m 13% and you can barely seen mine, maybe I need to train them btches harder

[@ganny61]

why not get liposuction and stay at a more comfortable 14-15 BF%

[@MindPumpClips]

Is this a serious question?

[@brianclemons5375]

Gotta grow them abs.

[@vanillaghetto]

It's easy to eat one gram of protein per pound of ideal body weight!

[@szililolabu]

Given his extremely furrowed eyebrows I would assume he has high stress. So cortisol can be a major factor.

[@leepeezy]

He was never at 9 percent lmfao

[@JamesEast-iy3ov]

He could probably do maintenance calories for a few weeks then drop again so his metabolism changes.

[@skidjs]

Being single digit body fat and having a defined six pack is not optimal.

[@user-rh7yg8vz8z]

let your colleague speak man

[@dewdesi]

The 🐐's

[@wickedwind76]

Three guys on TRT telling everybody how to get lean OK!

[@MindPumpClips]

Interesting argument. Would you ignore advice from Arnold Schwarzenegger just because he took steroids?

[@kernel1kadafi]

@@MindPumpClipsyes! You all cheated so u faked ur way to being lean! Nothing natural so u chat fart

[@wickedwind76]

Yes!@@MindPumpClips

[@joseguzman34]

He probably was not 9%

[@user-sj6tn7nw6b]

J.J. VIRGIN SAID SHE LOST HER POOCH WHEN SHE STARTED MEDITATING!!!!

[@toddupchurch1028]

“Optimize hormones”. Just heard Lame Nortons head explode.

[@lukemoloney1113]

Do 100 burpees a day for 30 days and you'll never look back

[@MindPumpClips]

No way jose

[@TerryGrolman]

I fuckin bust out laughing like 3 times after the fella hung up. Your banter is just on point. Friendship baby lol. You guys kill me Edit: I feel great almost every day, and my body is tighter, stronger, and better looking that it has ever been since I started really paying attention to what you guys talk about. Also the family stuff... Gold. I don't have kids but I'm a family man. My grand parents were immigrants and I grew up that way. It's nice hearing about your stuff. Stay honest, stay awesome, keep er fuckin goin bud

[@lxb88b]

Lipo

[@believeinjesus8300]

Did this guy ever follow up, he look like he had a the potential to get er done.

[@vnlaice4778]

Just get lipo… it will never come back!

[@AlexRubio]

It's very simple just stop eating fat and oily foods

[@BlueVote23]

This guy is fasting too much

[@LennefalkStudios]

Definitely feel that lowering cortisol and stress by adding in breakfast again after a long time of intermittent fasting, especially with oats, make my fat loss easier and more stable and positive mood in general 😊🥣💪

[@Eric-ff2ii]

A little belly fat is manly