How to Start Losing Fat **Step by Step Guide**

[@stevenmishos]

7:45 "Why do hard things, when easy things are easier [and] generally just more palatable... and nice and good and not a bit shit like hard things?", words to live by.

[@nanderson08rc]

reminds me of kevin in the US office when he says 'Why waste time say lot word when few word do trick?'

[@Re5pectful]

spoken like a fuckin poet

[@iQuantom]

Joe Delaney is unquestionably my hero.

[@lion0107]

Id like to question why he's your hero?

[@benjacques26]

Love this guy. Feel like iv grown up with him. From the wavy ibiza days to becoming a responsible adult and fatherhood. Joey d you are my hero

[@robertogalletti1182]

Literally

[@CubeParrot1]

Agreed haha! It's so nice to see how he has grown.

[@JoeDelaneyy]

thanks guys, you nice

[@roman_tailor]

Haha so true! I used to watch his Tinder tips videos with Tommy B back in the days, then found my wife through Tinder and now expecting my first child in September. Feel like I went full circle with the hero himself 😂

[@benjacques26]

@@roman_tailor congrats! Im a new father myself. Got an 18 month old little lad! Its the best thing ever. Im still finding time to hit ibiza on a stag do next month though 😂👍

[@CursedWheelieBin]

Thanks for the down to earth, no nonsense video Joe. I’m at the end of my 2nd cut. I went from 230lbs to 205lbs, maintained that for 8 weeks, then went from 205 down to a very lean 190lbs where I’m now going to maintain again, before I decide what’s next. I’ve pretty much done it exactly how you’ve suggested both here and in previous videos. You once said something like getting lean isn’t a flashy, flurry of activity. It’s just a series of repeatable, unremarkable small habits that accrue over time. I can now say, from my own experience, that you were absolutely correct 👍

[@JabariBelfon]

How long did that cut take bro?

[@bunglebear85]

Great work

[@fritz9497]

I wish you were more known in the fitness industry, you are 100% one of the most (if not THE most) knowledgeable and intelligent out there. Explaining everything succinctly, thoroughly and clearly and just saying things how they are, rather than just chatting shit. Keep it up mate

[@eduardobarbabosa4846]

ive seen so many cut videos, but i had a paralisis for analysis and what i needed was exactly this. underated video. totally thankful for it. is you app new? i had necer seen it in your vids. definately this video is one of my favourites , like it takes the heavy burden haunting mental side of a cut and it just feels organic, livable, average but functional, i can relate with having a life and doing it. Joe Delaney is my hero.

[@Aegeo_o]

I'm actually starting my summer cut tomorrow, and it's good to know I have planned most of the things correctly. Joe Delaney is my hero!

[@sxhrgvs]

Good to see you back Joe. Missed your videos. Very helpful. 👍

[@jringhisen]

Really appreciate the step by step with the trend lines. Going into a cut next month, going to start the 10 day maintenance assessment today.

[@stjiro]

your videos always seem to pop up at the perfect time, this guy could be the alchemist

[@JCCarter1150]

Great vid. Maybe a video about the last 30 days of the diet? Getting past plateaus, how to not tank calories towards the end, staying disciplined etc.

[@marccheban194]

This man has one of the most beautifully muscular and symmetrical physiques on KZbin. It is a work of art.

[@deanfitz1985]

I literally asked rob lipsett for help last week regarding a cut befire holibops in june, it's almost like you heard me ask him. Perfect timing my guy, thank you. Ps Hope life as a father is perfect ❤

[@RyanLucey92]

How this man doesn’t have millions of subs il still never understand A real KZbin legend

[@JoeDelaneyy]

at least partly because I disappear for a month or so fairly often ha

[@RyanLucey92]

@@JoeDelaneyy possibly 😂 iv been watching for so many years and the fact that you are still absolutely smashing it is 🫡

[@RyanLucey92]

@@JoeDelaneyy that’s the joys of KZbin life 😂

[@jonfreelove]

Simple and informative 🙌 been a subscriber of the channel for many years and still in joe I trust

[@viscountpalmerston]

We're in the cut phase of the Joe Delaney cut/bulk video drops.

[@DC-cc1rm]

Joe Delaney is my hero

[@TDV147]

I always get inspired by your physique, you look absolutely amazing ESPECIALLY given you're a natural lifter. So many dudes on steroids nowadays who don't look nearly as good. Thanks for another great video Joe!

[@harrisonshaw513]

He has insane insertion points on his muscles giving him bigger and rounder muscles. most natty lifters would look like him if they had his genetics.

[@TDV147]

@@harrisonshaw513 I wouldn't agree, Joe's been training for well over a decade and I consider him to have good genetics for muscle building. Also, most natty lifters you say? I don't know many who have stayed consistent for such a long time.

[@syed2694]

He looks even better in person, it's crazy, I've seen him a few times at my gym. Has great muscle bellies, insertions etc. He's just missing that proper X/V taper because he's not that wide

[@Matt_Nor]

Joe being a natural marvel as always

[@user-ij9uk8tn8i]

I love this! Really solid advice. Thanks. I would add that female nutritional requirements and water weight will likely fluctuate throughout the month more than a man's. So when tracking, graphs of females will probably fluctuate even more than Joey showed here. Women may need to eat a bit more in the week before our periods than we do at other times of the month (This is because our energy requirements may be higher at that time) And water retention is real! So don't worry if the scale goes up a bit the week before and/or the week of your period. But if you stick at it - the weight will come down over the weeks - as Joey said. I suspect most people watching this video are male - but still think this is helpful to understand.

[@liammcgrathmusic8791]

Just starting the first cut. Video couldnt have come at a better time 👌

[@quasarleon4645]

Always amazing to see how a cut can basically turn you into another person almost .

[@SlouchingBadger]

I've been feeling shit for a while. Checked my weight last week and found I was 2st heavier than I thought I was (16.7st). I cut my calories to 1,400/1,500 and don't eat after 9pm. I typically start the day with a bowl of porridge and then try to get as much lean meat a veg in me as possible throughout the remainder of the day. I drink about 3l of water per day too. I still lift weights but have a fairly sedentary job + a 15month old son, so I can't increase my activity too much. I weighed myself for the first time in a week of dieting yesterday - I was down 1.8kg/4lbs. I had a hard few days at the start, but I'm now through the worst of it and feel fine from day to day. Tracking calories has really helped me with my connection with food and aids me in pacing my eating throughout the day.

[@ethandoll]

prob a bad idea for muscle retention and diet adherence to tank cals that low unless you're like 5ft5 and skinny. just FYI but you can make that call for yourself

[@louisstokes328]

By far the most informative cutting video I’ve found

[@ramisaggan7283]

i normally dont like videos but this was a MASTERPIECE you earned my like great video

[@Real_Matt]

thought you had been missing for a while. Good to see you bro.

[@HibeeMcbee]

Completely agree with the point on not losing strength when losing fat. I’ve cut about a stone in the last 3/4 months, now looking very lean and am surprised I can still lift pretty much as heavy as before. I expected to see a drop off but most have stayed pretty steady with a few lifts I’ve even got better on.

[@lorenzoconto]

Hi Joe. Thank you for this great video. I know it's not the 'right' season, but I would appreciate a video on bulking with the same approach.

[@_Sujit_Mohanty]

Fantastic video! Thanks Joe . This was so much needed

[@Drizzle000]

Man like Joe spitting nothing but facts in TLDR & ELI5 fashion - Joe Delaney is my hero

[@mirzas668]

I might be wrong but I think it’s my 4 year anniversary of watching your videos

[@jims9438]

Maybe 5 years for me now. I'd been watching for a while anyway but I remember Joe's videos being a big highlight during Lockdown numero uno. Subbed for the fitness advice, stayed for the vibes 🙌

[@bennrangphet7590]

Congrats brother, I think it’s just recently hit 5 for me

[@mattoniy2840]

Why would you know that lol.

[@mateuszsiwicki8780]

​@@mattoniy2840 I've started watching him when the pandemic hit, hence I remember

[@georgeg2369]

I hope you’re jacked AF bro 👍🏻

[@solidsn2011]

I went from a pretty good physique to stopping working out completely the past 2 years because of work and family. I am finally finding more time for myself and i started working out again the past month. Although i gained a significant amount of weight I don’t “look” fat and I’m surprised that muscle memory is still here and I can lift more weight than I thought I could. However I’m on a cut and on keto diet which obviously impacts my strength at the gym so after my cut I’d love to transition to a more balanced diet. I am more motivated after watching this video!

[@odomshomestead]

Glad I meet you Joe I can learn much from you have a blessed day

Really informative videos, found some good observations in this one as well. Can you please share the walking belt you use? Seems like a compact one, something that I'm actually looking for. Thanks in advance.

[@JoeDelaneyy]

It's this one: amzn.to/3JGRVwF

[@Neil_Philly]

Love your content. It's grown on me a lot...

[@supermarkethobo9567]

great video but I think you should include more food tips to increase satiety e.g. potatoes vs. rice vs. bread or using miio flavor drops in greek yogurt

[@reinhardt.fourie]

The Stair Master, or as I like to call it, the Sisyphean Climber.

[@Bullseye_Strength]

*"If you're suffering, about to film a Red Nose Day appeal for yourself."* That properly tickled me, just imagining the opening bars to "Trouble" by Coldplay playing in the background.

[@erikhansdotter2983]

Not sure we deserve him, but he is indeed the hero we all need!

[@OffwhiteLG]

Just about time !! I was about to start my cut

[@brandanimal6]

Great video as always Joe

[@harteze6280]

Joe your videos are always amazing! Thank you so much!

[@hugh6948]

Joe, you're a pretty down-to-earth guy with what seems to be a lot of ideas, have you ever thought about branching out into other types of content that isn't primarily fitness focussed? Great video as always, top tier editing

[@JoeDelaneyy]

I do make the odd non-fitness video on this channel. It's pretty random and sporadic. Not sure I have enough ideas about anything else to warrant another channel

[@michaelroland201]

Excellent video mate, thanks!

[@edwinmartinez6352]

The blurring of the feet made my jaw dropped 😂😂😂 Foot lovers must’ve gotten angry at that 🤣

[@gillhewerfamily6550]

"A stairmaster is like a bad dream innit" lmao.

[@1Carly]

You pause way less in your recent videos, thank you ❤. Helpful content

[@benjirexx]

"unless you're an actual walrus" 🤣

[@phillip.ingham]

That comment dropped at the same time as the point in the video as I was watching. 😂

[@busteraaron]

Would love to see a video of what to do after the cut, nobody wants to diet forever so how do you move on without losing all your hard work. Thanks

[@darkostankovic257]

How are you making those animations? Amazing video as always!

[@petrhanzl8399]

Fuck me Joe, you have become an undisputed goat.

[@Jose-jb8xo]

Keep it up with the good work Joe 🌹🌹

[@dr3amerdream]

Awesome vid, ty! Btw how do you cook this potato? You boil it before baking?

[@leonardolovecchio8414]

Joe you are something else brother

[@Unknown-cr9mh]

Could you add a meal planner / tracker to your workout app?

[@Ultraw]

I hope I don't have a bad dream where I'm stuck in an infinite stairmaster dimension

[@Scott221]

Man like Joe. I travel far too much for work and have relatively low output (sedentary) job. Think truck driver… I get to claim a lunch , instead of the Sainsbury’s meal deals with bbq hoola hoops (as good as they are) what would you recommend I look for to fill me up and help me lose the 10kg’s that have come from seemingly nowhere.

[@craiggodfrey4978]

Any chance you could post a written breakdown of these steps please?

[@sk8er25]

can you link your camera and what tripod you use? Nice vid mate, thanks for the work and your content. Been following you for years.

[@adotlex101]

Great video! What happens if you’re 3/4 weeks in and you’re still losing 0.5-1% weight a week without adding the extra cardio? Should you continue as you are until that rate of weight loss slows? Cheers

[@jimbob2826]

Legend

[@6FootVampire]

Im an actual walross, walking is cardio for me. I weigh 117kg

[@TheGamerozi]

lmao you are not, this was just an useless, condescending comment. Keep it up!

[@nickgera9605]

Not really trying to lose weight, just trying to go for that final body recomp pre-summer, burn as much fat as i can whilst maintaining my muscle, or even add some

[@syed2694]

Are you a beginner, or returning to training after a long time off? If not, recomping isn't on the cards. Just commit to a proper cut.

[@keegan8517]

I've been consuming your content for a few years now, I need to make the rest of this year my year to get more consistent and not a 3 months on 3 off sort of cycle...times slipping away as I'm entering my 30s.

[@aahmedashraf1849]

Don’t wanna cut or bulk or listen to cut and bulk advice…. but it’s JOEY MFIN D bro

[@JoeDelaneyy]

Tbf I don't wanna talk about it, just wanna talk to the people

[@Createyour_great]

When reducing your calories 0.5-1% of BW should that number be adjusted according to one's weight loss? Or should you take 0.5-1% of your start weight and have that as a number to lose every week? ie. if start weight is 60 kg, 0.3-0.6 weight loss per week, until goal weight is reached? Thnx in advance!

[@JoeDelaneyy]

Yes, 0.5-1% recalculated as you lose weight. So based on your weight as the start of each week.

[@Createyour_great]

@JoeDelaneyy Okay! Thnx for the reply. Btw great video overall :)

[@mathisc1586]

Nice vids like always, however I don't really know what to do here, i'm 23y, 6'2 / ~189lbs i've going to the gym 5-6 times a week ans i've been bulking up/maingain for the past 2 years now and I barely see my upper abs, i'm pretty sure i'm above 16+% body fat but i have a skinny fat profile where i stock a most of my fat in my lower abs. I'm usually eating around 2.7-3.1k kcal too maintain/slowly gaining weight. I was wondering if I want to have a better sight of my abs and be more athletic/shreded do you think it's a good idea to start a proper long term cut while trying to loose i minimum muscle or a quicker cut ? And do you think incorporating cardio could help too ? Thanks if any advice 🙏

[@brad_dod]

What would you recommend tracking / logging your lifts on (assuming you use an app)?

[@TheDoosh79]

My maintenance calories are truly miserable.

[@thesea4120]

Mines 2200 not much fun on a cut

[@ProjectExodus]

Same. I'm 182cm tall (6ft'ish) male and weigh around 100kg (220 lbs'ish), and I eat between 2000-2500 calories per day. Loosing weight has always been a struggle for me. Maybe switching my focus towards gaining as much muscle as possible is the key for me?

[@Insideffootball]

Why don’t you enter a lean gaining phase until say 3500 becomes your maintenance. Then all of a sudden on a cut 3000-3200 is your cut? That’s what I’m currently doing

[@dogcatdogable]

same it's a pisstake that i'm 100kg and mine's like 2300

[@ProjectExodus]

@@Insideffootball Is it possible to increase maintanence to that high simply by gaining muscle?

[@chilled91]

I’ve been in a deficit for a month now according to multiple calorie calculators but seem to only fluctuate 1-2 kg of water weight (I have a cheat meal on a Sunday and seem to balloon). I’ve reduced the calories further this week prioritising protein so will see how it goes but I can’t work out if I’m gaining muscle which is keeping my weight relatively the same (doubt it) or these calculators aren’t really accurate and I’ve technically been at maintenance the whole time?

[@ruckahh5280]

yo joe d my man, do you still have that little treadmill you were walking on inside your home in a previous vid, and was it a good buy? if you respond to this id love to know the brand. love you bro

[@yermanoh]

i find doing 15 mins @ 70 steps per min on the stairmaster after doing heavy legs (leg extension/squatting) to be extremely shit and exhausting but as a test of will power its unbeatable...no surrender, never give up.....then do 15 mins on the elliptical followed by 15 ins on the threadmill at a high angle at a good fast pace then treat yourself to a sauna or some steam...i prefer the steam room its great for your skin...enjoy

[@sheamcdevitt123]

2 Cam setup 👌

[@JamJam24111]

Any advice would be appreciated. I've bulked from 160 to 185 roughly while gaining very little fat (10% to 13.6%). I intended to bulk to around 190-195 & around 15%, but I'm so utterly sick of food. I work a very active job; I go to the gym six days a week, and I walk the dog about 2 hours a day, step counter says i walk around 18-20k average & as such, I eat around 4-5k calories a day between 5 meals. Progress has dramatically slowed down & I'm utterly sick of food, so should I begin a cut back down to 10% or continue bulking? I was thinking of cutting as by being on a deficit, i might begin to enjoy food again.

[@ethandoll]

maybe consider a mini-cut? personally find that they help sort of reset my hunger signals

[@damiencooper]

Great advice. One thing I struggle with is: do I eat the same calories on rest days as I do on training days?

[@JoeDelaneyy]

Yes, because as with everything else, you're better working on daily averages rather than trying to pin point your specific calorie requirements for each day.

[@asabentley1]

My favourite normal youtuber

[@mojonuggets0]

How do you feel about mini cuts? Aggressive mini cuts?

[@jacobdaley3888]

once you can get through your first cut it gets way easier every time. you require less discipline each time and it becomes natural. I've been on a cut for 37 days or like 5 weeks and two days and going for 12 weeks. I've seen progress week by week and that's the motivation "Imagine what I'll look like by summer if I stay consistent"

[@jacobdaley3888]

i havent added any cardio yet but i just hopped back on creatine(consistently taking it) and i added like 3 lbs which was sad for my weight but look better so i don't mind.

[@rumblelyu]

Can't believe I was worried about whether we'd get a good weigh in shot or not

[@iamchrisadame]

We need that quote on a shirt asap!

[@chrisduran4735]

You’re my hero

[@jazdmarcos]

Banger

[@stellaezekiel5681]

Met you Sonia's live

[@jawnthomas]

joe fuckin rules

[@tonywood9052]

Hey kiddo? Loving your work, QQ- What the brand of walk pad you use at 7:09? And, would you recommend? Tan

[@JoeDelaneyy]

This one: amzn.to/3JGRVwF It does the job and goes on a very slight incline which most don't. I basically got it because we got rid of the actual treadmill just for space. That walking pad lives under the couch, so pretty handy to store out of sight

[@tonywood9052]

@@JoeDelaneyy Thank you so much! Keep up the amazing work fella.

[@ethandoll]

I like the experimentation with the side angle shots, but idk if the angle is too much or you're too far from the center of the frame in some of the shots, but it looks a tad unnatural. Also, slight typo at 9:08 where it should say 75 instead of 125 on the far right. Minor additional detail at 2:37 where it should probably be -25 / -10 for clearly increasing/decreasing cause the order isn't consistent. Otherwise great content. Always enjoy philosophical Joey D but missed fitness Joey D. Side note that the IKEA bit made me laugh so hard I just about ripped the stitches out after my wisdom teeth extraction today lol

[@joshmiller7777]

Hair is making an impressive comeback, or a very nice haircut 😉

[@nateg4559]

Those Cadbury eggs spoke to my cheat day. I have little to no control around those things

[@ruki1r]

So funny. Just started mine 2 days ago😂

[@limxin0014]

Bro, where did u get that walking pad/treadmill??

[@Endelean]

Wow... Cant believe you just called out the walruses like that 😱😂

[@myC-kl3gt]

Joe Delaney is my Hero wuhwu

[@bunglebear85]

Smart lad 💪🏻

[@alisonzhang6162]

Can we make this a mini series with the cuts?

[@buzzcutjose]

awesome forearm tattoo.

[@FitOneswithVarun]

The Legend is back, been trying to get you on my pod, holla

[@yoelmorales208]

Amazing video

[@mspannarbor]

Silly question time… is the amount of weight you can shift in the gym a direct reflection of muscle gained/lost/maintained. i.e., if one adds 5lbs to their set ‘to failure’, does this necessarily mean they have added ‘more’ muscle per se. And, of course, is the opposite true? Hope that makes sense.

[@syed2694]

Yes provided you've gotten through the neurological efficiency phase of whatever movement you're doing. If you do the same movement for 4 months and have been getting stronger at it, without changing your technique (i.e. you're getting sloppier instead of stronger), beyond like the 4-6 week mark, the strength gains are coming from increased contractile tissue (muscle). The neurological efficiency phase is hard to explain but the gist is that your brain becomes better at coordinating the movement, there's less co-contraction of adjacent muscles etc etc, search it up if you want to know more about what this is. I could write a whole essay but there's no point. This is why it's important not to program hop and not to change movements in your program too often.

[@mspannarbor]

Thanks so much… great explanation. It helps motivate me throughout a dieting phase to be able to think that if can at least maintain strength that it’s directly inductive of muscle maintenance. Again, thanks

[@JoeDelaneyy]

@@mspannarbor Yeah - what he said. Thanks @syed2694

[@Kaotonix]

"unless you're an actual...walrus" xD

[@jigyashuverma2003]

Can you tell about refeed days how many calories to add??