Intermittent Fasting - 2000 Calories Full Day of Eating for Fat Loss And Cutting

Here's a full day of eating while doing intermittent fasting at 2000 Calories which is my fat loss intake for a rest day.
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Meal 1:
2 Whole Eggs
4 Egg Whites
50g Oats
200g Cottage Cheese
250g Broccoli
100g Cherry Tomato
1/4 cup of Spinach
5ml Olive Oil
Meal 2:
Grilled Chicken ~1.2 breast size
Grilled Potato
6 Tuna Nigiri
Mixed Salad (Green lettuce, tomatoes, cucumber, avocado)
Chocolate Cake
There's 2 key benefits to the Intermittent fasting approach when it comes to fat loss and staying in a caloric deficit:
1 - You get to enjoy large meals.
2 - You don't feel as hungry because you train your body to consume food within an 8 hour eating window.
And these two are very helpful to make the process of getting to lower body fat percentage more manageable.
In a nutshell IF is really just delaying the first meal for a few hours after waking up and then eating the last meal a few hours before bed.
The window can be quite flexible, although it's a good idea to have some consistency to link the fasting with your circadian rhythm and hunger signaling.
One big downside of the traditional 5-6 meals a day approach is that you're training your body to expect food every few hours.
And on a diet it can get quite difficult to deal with hunger.
However, the 5-6 meals approach does work as well as IF. It simply comes down to what works best for the individual.
There's definitely cases where individuals couldn't adjust themselves to do the 8 hour window Intermittent fasting protocol. And that's fine.
At the end of the day what matters is that you stay within your daily calorie goal, and that you hit the appropriate macronutrient ratio based on your needs.
Even though fasting can make dieting easier for some people it's in no way an ultimate one-size-fits-all magical solution for everyone. Keep this in mind.
Additionally, when it comes to eating out on dieting there's a few general rules I like to follow.
Eating in restaurants can be great, and the food is awesome as well however it's important to put this into the right context of dieting.
The goal of the chef in the restaurant isn't necessarily to help you hit your macros. And even though the restaurant can have the nutritional information of every meal outlined the person preparing to food will almost always add more ingredients to make the food tastier.
This is standard practice. And those ingredients are usually added fat in form of oil or butter, and/or extra carbohydrates.
It's important to know this because as you're estimating your caloric intake the restaurant meal typically has 20% and up to 50% more calories than you think.
And since you're aiming to get your weekly caloric deficit this can easily add a lot of extra calories to your diet and put you off your goal.
So my general rule is to eat out only 3-4 times a week if I'm deeper into the diet.
And for all the other meals I will go for homemade cooked meals or food that has clear nutrition labels (cheese, whey, pre-made meat, cans of fish, bread etc...)
This gives you more control over your intake and there's less risk of overeating.
Enjoy the video, this whole rest day I had about 2000 kcal as a target.
In the end I got slightly more finishing at 2058 calories which is totally fine.
The macros at the end of the day were:
170 grams of carbohydrates
74 grams of fat
168 grams of protein
with 31 grams of fiber
Talk soon, Mario
For more fitness, nutrition and personal development tips check out:
Facebook: / mariotomicofficial
Instagram: / mariotomich
Website: www.tomic.com
Music Used:
Jim Yosef - Firefly [NCS Release]
• Jim Yosef - Firefly | ...
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KZbin / jimboows

[@thesofiagirl]

When you're a girl and you're watching men's cutting videos because you're bulking and looking for recipes...

[@MarioTomicOfficial]

haha

[@gordonjackwilkinson8772]

Sofia Virgen what happens...? you left out part of your comment!?

[@bronson1392]

😂

[@googlesucks925]

@@gordonjackwilkinson8772 she's talking about the difference in calories between men and women. A males cutting calories are the same as a females bulking. It was a joke dude.

[@diysai]

Pro-tip - to avoid feeling hungry when you have no work to fill that gap, play video games.

[@MarioTomicOfficial]

Love it ! haha

[@ZhuGeLiang6969]

i can do 72h water fast.. thx to video games

[@necrofear89]

Works for me

[@61akra12]

1:51 "keep that in mind"... ... i designed this rhyme to remind myself how i got so far

[@TheMasterfulcreator]

The idea that someone might find it CHALLENGING to eat large enough meals is hilarious to me. I'd do anything to not way way way overeat every day.

[@MarioTomicOfficial]

A nice trick to get bigger meals and less calories is to minimize cooking oils and triple the amount of vegetables in every meal :)

[@TheMasterfulcreator]

Mario Tomic Indeed I admit to eating a lot of greasy high calorie fats and fried foods. I should increase the ratio of veggies, etc. Thanks!

[@patriotgames1000]

Fuck me, it's hard not to eat pizza and stuff, I keep yo-yoing between 13stone and 14. I'll admit, been on an eating binge this weekend lol Ice-cream, crisp, chocolate, fried hash browns with bbq pulled pork sandwiches and coleslaw. Fuck it, still got crisp and chocolate left in a bag next to me now, I'll go back to eating good tomorrow and have a 3 day weekend haha

[@stevenredondo1052]

Just taken back by the attention to detail in your videos: well-explained and thought out, carefully organized and everything is complete with annotated video description and reasoning. The transcribed out notes to the videos is a real treat to see, I'm almost having college flash-backs here. Outstanding presentation; by far one of the best videos articulated on a day's worth of eating. Bravo! Thanks for the Ori Brafman reference too!

[@MarioTomicOfficial]

Thanks brother!

[@harveyspecter3361]

One of the aspects that make your videos so great is the high quality combined with realness. Just how you are showing everything in detail is just still valuable!

[@MarioTomicOfficial]

Thanks man!

[@johngardner1898]

One of your best videos, Mario. I like the quality, protein, fiber and bulk. And you give us options to add or take away from this base line. Thanks!

[@jessicaantle1778]

Love it! Your really good at making videos! Also the two meals per day with IF makes dieting super easy! Love your approach to focus on protein and fiber and calories verses how many carbs. Ive tried counting carbs and thats so crazy, never left me feeling full. Its the protein and fiber that counts! Great video Mario!

[@MarioTomicOfficial]

+Jessica Barkat Thanks Jessica, glad you enjoyed it!

[@AliZadehTV]

Awesome content Mario, love the whole structure of this video, really entertaining and informative video as well, keep doing this!

[@MarioTomicOfficial]

+Ali Zadeh Thanks man!

[@YommiOfficial]

Been subbed since you had like 300 subs. glad to see you're starting to get the recognition you deserve.

[@MarioTomicOfficial]

+James Corey Thanks brother! Psyched to see the channel grow so fast!

[@bnthyasd]

Cool video but did anybody else cringe when he used that metal spat on a coated pan?

[@unknownname1681]

I love eating Teflon with my eggs 😆

[@MarioTomicOfficial]

Finally! Really wanted to put what a full day of eating looks like when you're doing intermittent fasting for fat loss at about 2000 calories. This one took a while to film and edit but it's 100% worth it! Also I did a few voice-overs sharing tips how to manage your diet when cutting fat. Let me know in the comments below if you find this helpful and if you'd like to see more videos like this one. Have a great day! -Mario

[@hbruce5868]

Oh yes, thank you. That was awesome Mario. Great information!

[@MarioTomicOfficial]

+H Bruce Thank you!

[@HamburgPred]

I have to say you are the most likeable fitness guys on youtube. Love your stuff, good and down to earth information. Thank you for making these videos!

[@MarioTomicOfficial]

Thank you!

[@rippedpanda656]

Great KZbin videos! very informative, simple and straight to the point. You're and example, a role model. Starting this Intermittent fasting protocol tomorrow. Saludos desde Puerto Rico. Wish you the best with your chanel.

[@MarioTomicOfficial]

+Ripped Panda Thanks brother!

[@cenginator]

The mood lift / smile at the end after the dessert was adorbale!

[@MarioTomicOfficial]

+cenginator Haha

[@djnv11]

best fitness channel on youtube by miles.

[@MarioTomicOfficial]

+djnv11 Thank you!

[@oblicsorders25]

This is great. Long awaited.

[@MarioTomicOfficial]

+ashim parti Thanks man, hope you're having a great day!

[@oblicsorders25]

+Mario Tomic yeah.. cant wait for the other Full Day of eating VLOGS.

[@Sales_enablement]

You're gonna have a 10K celebration soon man! Good work!

[@MarioTomicOfficial]

+davkinder92100 Will do man, can't wait!

[@alexandrusimonsainiuc6310]

nice video brother, respect from Romania !

[@2526pollard]

great video Mario, its so hsrd to get ny friends and family to understsnd IF but video like this shows how good and easy it makes it. iv lost 20lb in 2 month using IF counting my calories and only hitting the gym 3 days a week.

[@MarioTomicOfficial]

+Jamie Pollard Great work Jamie! That's amazing!

[@mycolicacid6871]

Subscribed and liked for quality content and a natural body. Great motivation.

[@MarioTomicOfficial]

+Mycolic Acid Thank you!

[@fifa1018]

I'm currently IF on 2000 calories as well 👌🏻

[@MarioTomicOfficial]

+Skizziie Samat Awesome :)

[@justcrazysam5960]

+Mario Tomic Hey mario im also on a 2000 calories IF now , im 167lbs now , should i lower my calories : 200 protein 200 carbs and 45 fat ?

[@Ash12428]

+Justcrazysam you can Lower that protein and add carbs

[@MarioTomicOfficial]

+Justcrazysam I don't know because for specific macros I'd have to do a full assessment. Generally a balanced approach tends to work for most people.

[@cheffitness1151]

I’m glad you posted this video, this was very helpful! So I just started my intermittent fast 3 days ago and I’m on a 2,200 calorie intake. I eat 2-3 meals a day, and since I’m just starting....those meals are huge! I really dread when it’s time to eat and it takes me forever to eat the whole meal. When it’s time for the second meal I’m still full from the first meal and my stomach stay big allday from the food. Is this normal ? Will my packs ever show if my stomach is poking out allday because of the food I ate? I’m doing stomach exercises quite often but it feels like I’m losing my gains when I eat all that food. When it’s time to go to sleep my stomach is still big. What is your thoughts on this, please help me out. Thanks!

[@hbruce5868]

It is fun for me to watch the speeded up version of you cooking, all the while fantasizing that if this speed were real, lots of time would be freed up to do other things and I can actually get out of the kitchen sooner. Just a cool thought. Helen :)

[@MarioTomicOfficial]

+H Bruce Haha, I really enjoy cooking as it allows me to listen to a nice book and it the whole process doesn't take that long tbh.

[@cantravolta1907]

Great video Mario . My diet looks very similar to yours. I also do intermittent fasting and without the intermittent fasting it seems very hard for me to stay under 2000 kcal/day . Cheers ! :)

[@MarioTomicOfficial]

+cantravolta1907 If you want to eat bigger meals then with 2000 calories you don't have many options, it's gonna be 2-3 meals tops.

[@liviodinaj6105]

the signature DFI breakfast haha. my version is: 200 g of egg white, 80g of bran fiber cereal, 80g of frozen mixed vegetables, along with 200-300 grams of low fat cottage cheese

[@MarioTomicOfficial]

+Livio Dinaj Awesome! Cottage cheese goes really well with the meal!

[@othonkach]

the olympus cottage is greek. not bulgarian. dont get confused

[@MarioTomicOfficial]

Yeah, I learned that since then.💪

[@vfernandez8990]

Awesome video I felt like I was taking in too many carbs, I've been bloated a few days...but seeing how you start your first meal may help, I wanted to supplement carbs other than potatoes, I don't eat rice ... Going to try this out thanks man!

[@MarioTomicOfficial]

Thanks bro! Glad you enjoyed it!

[@cenginator]

Hahaha I remember vegeta from my childhood. A friends mom from middleschool used to cook with it :D

[@MarioTomicOfficial]

+cenginator Awesome!

[@noahelson1869]

New to the channel, great vids! Subbed

[@MarioTomicOfficial]

Thanks bro, great having you here!

[@blirsobraso]

Cool vid man! :)

[@MarioTomicOfficial]

+blirsobraso brablirsobra Thanks man!

[@erminhegic1935]

Love these videos Mario! def do more cooking ones as well, or just make them a part of these full day of eating ones. Do you feel like it is easier to stay motivated and be consistent with your diet now that your youtube channel is growing and you're getting a bigger following?

[@MarioTomicOfficial]

+Ermin Hegic Thanks man! I don't find it easier or harder. My journey isn't subject to motivation anymore, it's just consistent action through the years of discipline I've cultivated. Here's the process through which I went to reach this point where motivation isn't needed shockingfit.com/gym-consistency-master-emotions-develop-discipline/

[@erminhegic1935]

+Mario Tomic Great Article Mario. I enjoyed reading that and agree with the points in there. Its funny how it works, you kind of need that discipline and willpower to succeed on the fitness journey and I found that I've developed most of my discipline during those days of dieting and going to the gym. The hardest part for people is just getting started and building the momentum initially. Anyway, thanks and keep up the awesome work!

[@MarioTomicOfficial]

+Ermin Hegic Thanks man!

[@Alexander87SS]

Hvala na dobrim savetima. Imas sub.

[@salilacharya1]

Nice video, Thanks for sharing, but just 1 question, by looking at your first meal I didn't get how that meal has 71G protein in it. If we leave out the veggies out of the equation (although broccolis do have some protein) your main protein source was 4 egg whites 2 whole eggs, some oats and about 100G of cottage cheese. That roughly comes around 45G-48G protein. Just curious!

[@MarioTomicOfficial]

Everything is tracked via MyFitnessPal. Foods are in the description

[@rubenclark8017]

Eggs alone over 40.

[@nicholasbusetti7882]

Mario what is view on fruit during a fat loss phase. Do you include it on a typical day of eating when you don't eat out? Great video btw :)

[@MarioTomicOfficial]

+Nicholas Busetti Hey bro, I eat fruit every day regardless of which phase I'm in :) Thanks !

[@zookeeper1991]

This is actually greek cottage cheese! glad you like it! Great video!

[@MarioTomicOfficial]

+Nick Zookeeper Thanks Nick!

[@Birbillone]

Hi Mario keep up the quality. Was wondering, how did you calculate the macros of that second meal? Did you eyeball it or where they written on the menu?

[@MarioTomicOfficial]

Estimated, you get good at it after years of diligent tracking and measuring.

[@juneingram669]

hello. just subscribed. your videos are very helpful

[@MarioTomicOfficial]

Thank you!

[@castortroyro2060]

nice vid :) cute cameraman ;) - Troy

[@MarioTomicOfficial]

+Castor TroyRO Thanks bro :)

[@andrewcolucci9523]

Love your videos Mario. What are your calorie goals on a workout day when cutting?

[@MarioTomicOfficial]

+Andrew Colucci It varies bro, can be between 1800 - 2400

[@andrewcolucci9523]

+Mario Tomic true at what bodyweight?

[@MarioTomicOfficial]

+Andrew Colucci Hey bro, around 165 atm

[@bntrn8494]

Hi Mario, love your vids! I have a question. How does sugar intake like the cake you ate, and thus the increasing insulin affect your lipolysis? Can I eat sweets even in my cutting phase? Thanks man!

[@MarioTomicOfficial]

If you're tracking your calories and fit it into your macros you're gonna be fine. This is an exception, 90% of my diet is unprocessed food.

[@pelgrin21]

Mario I'm glad you can do intermittent fasting I've tried but when I eat 1100 calorie meals I get lot of gas lol all day I find if I go a long time fasted like 8 hours eventually I'm lose my appetite and the race to eat everything before bed lol so I'm not really listening to my body if it needs more or less food on training my body right now to eat smaller meals like 500 yo 700 calories and some smaller meals in between that seems to work better for me lol I'll leave intermittent fasting when I'm traveling when I don't have access to a kitchen keep up the good work with you videos im researching more on my own on the internet about muscle nutrition your are the man

[@MarioTomicOfficial]

Thanks man!

[@TheFranko11111]

11:29 that man looking at waitress' ass lmao

[@comentatorcufazascurta9340]

Lol, Vegeta made a cameo in your video!

[@MarioTomicOfficial]

haha

[@enanhawk]

I read 30-40g protein per meal is ideal... what do you think about that? Your meals had a ton of protein... I’d prefer to eat that much but haven’t because I try to keep protein at about 40-45g protein per meal...

[@anastassakis]

Quick question: Your headphones include the MP3 player, correct? Could you give details on the specific model? I am looking for a good pair

[@MarioTomicOfficial]

+Ioannis Anastassakis These are my old Bluebuds X, it's a Bluetooth player connect to my phone

[@BockchoiBoi]

Hey man great channel. I've been doing Intermittent fasting recently and eating one meal a day only. I wake up and eat my meal at 10 am then go to gym around 4 pm-6 pm. After that I don't eat anything since I am already in my fasting state, so the next time I eat is the next day. Is this bad and will this slow my progress on muscle gains? OR is it as long as I get enough total protein for the day in my 10 am meal it doesn't matter? Thanks. P.S. I am cutting so am also eating in a calorie deficit.

[@MarioTomicOfficial]

+Vichit Yang Eating just 1 meal a day isn't the best think you can do for muscle gains. And I doubt you can get an appropriate amount of protein in that 1 meal and hit all the other macros, that would have to be a huge meal and such extremes aren't recommend. I recommend somewhere between 3 - 6 meals per day as that works for most people, and those who do IF 3-4 meals within 8 hours works well.

[@Jason-ls7cl]

Hey Mario, I just found your channel a few minutes ago I instantly subscribed because the pains you described during your cut to 6% body fat are insanely accurate. Where are you filming your videos from?

[@Jason-ls7cl]

I asked to early... Bulgaria lol. Keep up the awesome videos bro!

[@MarioTomicOfficial]

There's no specific country, I move to a new country every month or 2 for the last 4 years. :)

[@juliansimmes9001]

+Mario Tomic that's so cool, will you ever go to the netherlands?

[@jphunt89]

is it your job that takes you to different countries? are you by yourself? great videos btw man ive subbed

[@MarioTomicOfficial]

Julian Simmes I've lived there in Amsterdam in 2012, great place!

[@augustin88chris]

great video !! ... how do manage your workout with IF, do you workout before you break your fast ?

[@MarioTomicOfficial]

I'll be making a video on that. Yes, i do mainly workout in a semi-fasted state with protein.

[@augustin88chris]

awesome ... will check out the video once it's up :)

[@mhz75000]

Haha Mario, it's funny because while you are listening "normal" audiobook when cooking, i am myself listening to your DFI Weekly calls HAHA, wtf. I don't know how you can eat raw brocoli at morning, for me it's already an exploit to not eat something sweet when i wake up, but green vegetables... it's too much next level for me :D

[@MarioTomicOfficial]

+mHz Guts Haha, the broccoli was frozen and then microwaved so it's not super raw but yeah, it doesn't have a nice taste lol

[@mhz75000]

+Mario Tomic It seems like you worked on your "Peace" since your first video ! :D

[@brandensoutdoorb-channel8084]

Voluminous food with lots of fiber is low cal but filling.

[@diasspeed]

5:48 This is the Greek company "Olympos" one of the best dairy companies in Greece. I buy their 2% yogurts, they taste great! Also one of the best feta cheese and milk.

[@MarioTomicOfficial]

+diasspeed Awesome :)

[@diasspeed]

+Mario Tomic Also thanks for the video, neighbour. Very useful :)

[@nightmaregaming5518]

I'm 260 pounds and your breakfast is more then I eat a day..

[@almiragustin6564]

Mario love your advices and tips :).. Question i IF mostly every day 16/8 (lost 15kg :)) 12 pm to to 8pm is my eaating window and fast from 8pm to 12pm next day. Due to situation i have to start gym sessions now at 4am how will this work with my IF? If i start at 4am i will still be in a fasted window and my nexy meal will be at 12pm. Any advice will cheers.

[@MallisettyPraveen]

When do you exercise when you fast, is it in morning or evening? I tried excersices in morning after i wake up on empty stomach i felt like that i didn't give my best, i usually eat 2 slices brown bread 🍞 with peanut butter... I want to cut down my current body fat percentage is around 16... Tell me when to hit gym while doing intermittent fasting, i want to try the fast

[@MarioTomicOfficial]

+Mallisetty Praveen you can exercise at any time, whatever fits your lifestyle

[@ianman6]

Cutting on 1700-1800 calories with a 3 days a week full body workout (5x5 style). I weigh 89kg and I'm losing like half a kilo a week. Is it supposed to be this brutally long?

[@lendial]

2000 calories feels like torture after 3300 bulk days.

[@MarioTomicOfficial]

haha, yea

[@sanderbakker1262]

Do you eat this every single day or just for that one day? This is the first video i'm watching and do you have more days on which you show what you can eat? I'm planning to start next month with intermittent fasting.

[@MarioTomicOfficial]

My macros are pretty similar day to day but the food choices vary. I like to have variety in my diet. The breakfast from this video is kinda my standard go-to meal but the dinner which I ate out will vary quite a bit. I'm not even in the same country anymore as when I filmed this video. Instead of focusing on specific foods focus on hitting your macros and calories.

[@sanderbakker1262]

Mario Tomic Ok got it. What do you do for a work out? Do you only do cardio or also weights? And how long is it healthy to do intermittent fasting? For like a month? So many questions lol

[@MarioTomicOfficial]

I lift weights 3-6 times a week. Lifting weights is necessary if you want to look good. There's no "healthy time" for intermittent fasting, you can do it as much as you want. Cheers!

[@christiancoleman1477]

Intermittent fasting is a lifestyle. You can do it as longs as you wish every single day.

[@Suger5zero]

if i ate this much i would swell like a balloon. been cutting and im down to 1200 calories and i've stopped losing weight. i dont know what to do.

[@MarioTomicOfficial]

It's very unlikely that you're truly eating 1200 kcal and not losing weight if you're exercising at the same time. I talked about it here kzbin.info/www/bejne/n5bGppJtqciEmcU

[@crmille1]

Mario, I've adopted a regimen of forcing myself to get 12,000 steps every day. Its not hard because of my job and my duties around the house, Plus I have a good pedometer that keeps me motivated to do so. I am lifting 2 days on and one day off for around 30 minutes or so. I am choosing not to do cardio at the gym because of the amount of steps i'm achieving every day. What do you think of the no cardio at the gym decision? Your opinion would be greatly appreciated as usual.

[@MarioTomicOfficial]

12000 is awesome :) I've been averaging about 10000 and it's awesome! No direct cardio is fine bro, cardio is tool to burn more calories. 12000 steps a day is plenty, focus on the diet and make sure you're in a deficit.

[@crmille1]

Thanks Mario. Keep up the great work. Your videos are awesome, I love them.

[@kane-dl2eb]

Hey dude, Loving the videos, What do you think about this, im on 190 pro 190 carb 55 fat per day dropped from 207 to 189 dont do any cardio, i train 4-5x week how much cardio should i add in and what do you recommend dont want to drop below 2000cal or should i?

[@MarioTomicOfficial]

+kane 12445 It's hard to say bro, these are individual things and I don't know much about your whole situation or how it was changing over the months to be able to give you specific advice. Anywhere between 1-4 sessions a week can be fine, also depends on which type etc... I like walking. :)

[@Oc_Twenty]

Hi Mario. im a new subscriber to your channel and im enjoying your videos. I have a problem that i hope you can help with. Im 205 pounds 25% bodyfat and 34 years old, id like to get in shape, obviously id like to loose fat and gain muscle since im skinny fat atm, problem is there so much conflicting info out there, so many agendas from other utubers ect, they usually selling or promoting something. Id like to know what type of workout to do, how much i need to eat ect do i gain muscle first and get more fatter in the process? do i cut first? if so after the cut there wont be any muscle there so will i look awful, im genuinely stuck in what to do. Do you have any Videos that could help us newbies get started the right way? thanks so much

[@MarioTomicOfficial]

+Gregory baker The Skinny Fat solution got you covered bro kzbin.info/www/bejne/nIa7nqmAd914l7s:) Also check out this one kzbin.info/www/bejne/jZipinSVq5pshLeVnd you can find a beginner workout plan in the description of this video, put in the hard work and you'll get there. Good to have you here!

[@MrPanSzymon]

Hey Mario, I have a question conserning IF and training. Is it better to train on an empty stomach and start an eating window after training or to end window in the afternoon and go train in the evening, not eating anything afterwards? Thanks in advance for replying.

[@MarioTomicOfficial]

Ideally you'd have some food before and after your training session.

[@runningonfullnostanks4523]

Vegeta has MSG 621 in it too. which makes it harder to lose weight

[@MarioTomicOfficial]

I haven't had issues with that at all :)

[@deemameister]

They say that body can assimilate only 35 grams of protein per meal. The rest is being wasted. What do you think about it?

[@MarioTomicOfficial]

That's bullshit, kzbin.info/www/bejne/Z3qoaqZ_mLmJis0

[@Peteru69]

It was an estimate of a person with an average body type (and not accounting for muscle). If you read the study you'll know that the body does have a relative cap on how much of how much protein it will absorb right away. But that doesn't mean that you're going to waste any protein at all. (Also, not accounting for different kinds of protein) If you want to know, I suggest you read the study. The WHOLE study and not just paraphrase it. Of course there is a limit, but it's at LEAST double of what the study initially suggested.

[@MrSojek]

Why to trigger insulin so much with so many carbs?

[@littlewaddles2023]

how bad is pizza I gotta know. is it good for bulking, can it be eaten while losing fat, and is it just bad in general?

[@Athena_Ready]

Anybody else notice how he was looking at her when they were ordering at the restaurant??

[@MarioTomicOfficial]

Yeah, it's awesome :)

[@salvijusj9017]

Hello, Mario I just start using IF and feeling happy. Just I have one question about it. A lot of personal trainer says if u not gonna eat 2or 3 hours before practice don't go to the gym. they say u must eat before practice. My day looks like that I am waking up 9 or 10 am . 11 am or 12 at noon I am going to the gym. but my eating window opened only 1or 2 pm. I am skinny guy and I wanna build a muscles. So maybe before a gym in the morning I need to drink Protein cocktail ?

[@MarioTomicOfficial]

kzbin.info/www/bejne/mYWtgKuFpLOraJY

[@AntraX6666666]

How is it called greek yogurt and that cheese you show in this video in Bulgaria and Croatia (you can use "Balcan language" i understand) Also best time to go to the gym while IF (i work in the morning). Thanks

[@MarioTomicOfficial]

In Croatia it would be "Posni sir"

[@joostverbaan3369]

When I was on vacation in Croatia, I discovered Kajmak. It was so good

[@アケビ-g1q]

Do you think it's a good idea to substitute cottage cheese with tofu? I am currently living in Japan, so no cottage cheese here...

[@MarioTomicOfficial]

+266nm Variety is key, tofu is fine but I'd also look into other sources of protein such as meats. (if you do eat meat)

[@MrPro-dw1jt]

How many months should I diet and how many months should i rest from diet?

[@DaneKnightonFIT]

Do you mind if I ask what you do for a living? I'm thinking online personal trainer :P

[@MarioTomicOfficial]

+Dane Knighton Hey bro, I'm an online coach

[@DaneKnightonFIT]

Mario Tomic Though so. Nice job man like it! You're good at what you do!

[@Joor1202]

If i eat 2000 kcal per day i lose more than one kg per week bro i need 4000 kcal per maintenance

[@younasparvez9]

"That usually means added extra butter Added extra fat Maybe some sugar And things like that" 10.37🤙

[@rokasgavenas5310]

that triceps takes up half of the screen

[@MarioTomicOfficial]

+Rokelis G haha

[@sneakylex7924]

I saw one of your videos about spending 2 weeks finding out your maintenance calories, I do a bad job consistently tracking macros, would picking a number based off your calculator dropping that by 500 and tracking based off that number still make a cut successful? Thanks for your help.

[@MarioTomicOfficial]

I recommend not guessing and doing the 2 weeks.

[@nsm4384]

Hy Mario. Situation : -2300 ca. to maintain -1500 ca. cutting nr. -300-600 ca. burning nr workout+cardio Questions : - should i eat 1500+600ca. when i train or just 1500 ca. deficit nr. I am little bit confused. tnks bro."

[@MarioTomicOfficial]

kzbin.info/www/bejne/jZipinSVq5pshLc

[@TobyGoTv]

Can u do one with shirts off? And shorts

[@razvanbugoi83]

Hei Mario . Is there any problem if I prefer to have only 1 meal a day ? I was thinking to be my post workout meal , does it really makes any difference if I eat after my workout or 3-4 hours later ?

[@MarioTomicOfficial]

+Razvan Bugoi 1 meal a day will be an extremely low meal frequency and I wouldn't recommend that both from practical stand point (getting in all your macros in 1 meal is nearly impossible) and also from a stand-point of optimizing Lean Body Mass retention/increase. Between 3-6 works really good long term and an occasional 2 or 7 meals is fine.

[@razvanbugoi83]

+Mario Tomic Ok, so I should be fine with 2 meals a day though , right ? What about fasted training in this case scenario ? What s your point of view about this ? Thanks for taking time to reply !

[@MarioTomicOfficial]

+Razvan Bugoi Again, it's individual. Anywhere between 2 and 7 meals a day is fine. Pick whatever you can consistently hit your calories / macros with. For fasted training ideally you'd have some protein beforehand. Cheers!

[@masonryjoe]

That second meal was way over 1300 Cal , piece of pie was probably 300 cal alone LOL . Good vid though to get across to people that" IF" isn't starving yourself, even on a cut , Cheers

[@MarioTomicOfficial]

Cheers! I've estimated it at 1300,but who knows

[@masonryjoe]

It's all good ,I've never liked the idea of counting and was dead against it but now that I am its not as painful as I thought, it gives me a better perspective on what I'm eating . I encourage everyone to do it for a bit , it's eye opening . Some things are surprisingly calorie dense and others not so much and even though you think you know ,you don't LOL ! I don't plan on doing this forever but after some good time I will be able to just know by looking at a plate of food , I find it interesting actually , keep up the good work !

[@tomboardman5694]

interesting! I love my window time eating skills plus non insulin spiking foods plus real fat with meat & veg before & following water & cider vinegar! non molested milk + kefir & yogurt plus other fermented stuff is my best friend's, it's God's gift to those that are worthy haha! cheers!!!

[@MarioTomicOfficial]

Thanks for sharing!

[@s.g.3042]

2000 kcal you consider fasting? Try 200 kcal / day - THAT is fasting!

[@AntiBat01]

In America, one can easily eat 2000 calories in one sitting and eat again four hours later.

[@MarioTomicOfficial]

Yea, especially if you drink your calories

[@AntiBat01]

lol Yeah, I remembered the food choices after I wrote that.

[@KojiCO-ConvinceM]

I am the same, without oats eggs fresh berries and mixed nuts in the morning I can't function

[@MarioTomicOfficial]

Haha, nice one. I love the mix

[@garrettlovetv]

I was told that the body can't process more than 20 or so grams of protein at a time. Is that not true? if it is true how come you had a meal of 71 grams of protein?

[@MarioTomicOfficial]

+Code The Web that's a bunch of nonsense, see kzbin.info/www/bejne/Z3qoaqZ_mLmJis0

[@garrettlovetv]

Oh awesome, I've been trying to limit myself to that amount because I didn't want to waste the food during meals. Thanks!

[@Betruet]

Vegeta is great stuff :P flavor booster

[@MarioTomicOfficial]

+PlumbPilot Hehe, yeah man. Pre-workout :)

[@MarioTomicOfficial]

+PlumbPilot It's my pre-workout :)

[@Betruet]

Hahaha that comment made my day

[@DamnThatsCraaaazy]

That resturant picture over you shoulder is so distracting lol

[@exocet8834]

Its called Dragonball ZED!!

[@МоникаЧернева-з8у]

здравей l am from Bulgaria really like your videos for me will be very interesting to hear you to say something on my language

[@MarioTomicOfficial]

+Моника Чернева Haha, we'll see. Thanks !

[@SH3player]

I think I have been to that restaurant. Have American Soldiers been known to go there? lol

[@MarioTomicOfficial]

No idea lol

[@theK174]

Really respect your work and videos, as well as being a fellow countryman myself. But to commend a product full of mononatrium glutamate such as Vegeta, is well .... not so healthy to say the least :) There are way more better methods to improve food taste, if you really are not satisfied with natural flavour, but to each their own. Cheers !

[@MarioTomicOfficial]

Haha

[@joonsup]

What is your personal fasting window each day? What time to what time

[@MarioTomicOfficial]

I consume food typically between 2 PM and 10 PM. Cheers!

[@joepowell4288]

been intermittent fasting myself and trying to stay at 2000

[@MarioTomicOfficial]

+Joe Powell Awesome!

[@kingstephen3164]

So how would you count the 2000 calories? By the products you buy and stuff?

[@joepowell4288]

once you know what it looks like you're set ... everyday looking in the mirror and keeping track where you're at

[@avenue4313]

You do realise your body can only absorb 20 - 40grams of protein per hour ?

[@paracelsusish]

Mario wich IF protocol you advocate? 16/8? from Lengains?

[@MarioTomicOfficial]

+paracelsusish I personally use the 14-16h fast but there's no one universal one that's best. It depends on the individual.

[@paracelsusish]

+Mario Tomic OK. Do you think that someone in hise 30's can achieve physique like that, you know, due to hormones and stuff...?

[@MarioTomicOfficial]

+paracelsusish You can achieve an amazing body in your 30s. Hormones don't become a problem with good habits until late 40s or 50s. The early you start the better it is.

[@alexthejam]

Hey Mario,when will you be in Sofia again?

[@tj5444]

Question .. so for your daily macro does 170g of carbs include 31g of fiber or you counting 31g seperate from 170g carb?

[@MarioTomicOfficial]

170 carbs includes fiber, that's how MyFitnessPal counts it.

[@ryanjames1859]

I want to get to 120 and I need a bit of help. Currently I'm 135.8lbs and 5' 4". How many calories should I take in a day to lose weight? Additionally, I have to lose this weight in a month

[@DivinelyBlessed718]

Calculate your macros here www.iifym.com/iifym-calculator/ go from there.

[@MarioTomicOfficial]

kzbin.info/www/bejne/sGjbZq2wgqx5qJo