Long-Term Fat Loss (How I Lost 75lbs)

There was a time when your boy wanted to be as strong as possible and that meant that no buffets in town were safe. Since then, I realized that having a more balanced approach to strength and fitness is the ultimate goal. Here is how I managed to lose 35kg and fix my relationship with food!
----------------------
My podcast 'Muscle and Feels' with co-host Dr. Milo Wolf: @MuscleAndFeels
Follow me on:
IG: / dr__pak
ResearchGate: www.researchga...
TikTok: / dr__pak
Business enquiries: [e-mail]
----------------------
Filmed, edited, colored by Orestis Ioannidis
Ig: @orestis_ioannidis
----------------------
About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
Viewer discretion is advised.
Real doctor* no gimmicks.
*t&c apply - not a Medical doctor but a real one tho.

[@OmarIsuf]

Use me as a like button if Pak should bulk back up to 300lb

[@62priyanshubarnwal87]

400lbs this time

[@AC57001]

These videos are great, I love the information, personality, and presentation. Happy to be here from the start :)

[@Dr__Pak]

I appreciate that!

[@BenG-rd5wg]

Please use the intro more, it was incredibly epic! 😱

[@peterspaulding4716]

S-tier video. Thanks for sharing! Your approach to weight loss is pretty much confirming everything ive been doing for myself and coaching my wife in too. Helps keep the motivation high, Dr. Pak. Thanks!

[@DolphR]

This man is eveywhere lately like damn, keeps getting into my recommendations

[@UncleTyRoh]

Crushed it on this one Pak

[@zNervouss]

Good insight. Honest video. 10/10.

[@jaculaa01]

I came back to serious weight training 4 months ago from quite a long break. since then I gained like 12kg from 85 to around 97-98. some of which I seen substantial increase of when I started supplementing creatine, so I suppose around 1kg is just from water in my muscles/body caused by creatine. but probably 9 out of those kilograms is fat. I started eating quite a lot, always hitting the goal of 170g of protein. when I saw my bench press increase 5kg almost each training I thought to myself "why reducing the amount of food I'm eating if it's keeping me happy and having such a positive effect on my gains". I was scared of losing strength. you talking about placeboing things was motivating. I'm gonna go on a cut soon and I'm gonna try to cut slowly and reasonably. thanks.

[@nmnate]

Powerful message, love your no-nonsense approach 💪

[@gerym341]

Great video. Thank you. Very interesting and relatable.

[@manonthespot]

I'm an oap realative beginner and loving your videos man. If you need an oldie for the next control group, I'm your man.

[@ADHDlanguages]

Can't wait for you to bulk up your subscriber count to like 100k with these high quality videos 💪

[@ROHITBIRJERANE]

I am literally using the same mental tactics right now. Could relate to all of it although my lofty goal is to recomp as much as possible.

[@giuliam2531]

And that elephant was none other than me 😂😂😂😂😂❤

[@Kyle3ee]

Pak u seem like a good dude

[@thanosxypolytos4093]

Here since day one!

[@ParvParashar]

Very insightful and informative! Really valuable knowledge. The video is well structured and everything was explained in a comprehensive manner. Truly outstanding work. Thank you so much for all the amazing advice and for sharing your experience with us! It’s certainly quite helpful. Highly appreciate the effort you put into the video. It’s simply commendable. 🙏💪👍

[@Flahtort]

Place use kg or kg and lb. There is so much people already who using lb, but like... Not only America speking english, but rather the whole world. Jsut trying to say that it is so refreshing to see somebody speaking in metric system and I personally juse want more of it.

[@Omar1066]

Great video. Funny and informative. Well done on your fat loss.

[@user-ii7xc1ry3x]

1:13 sick

[@jacobstaff549]

🎉🎉🎉🎉🎉 that's my man....yeee buddy...

[@ratrickpreiser8822]

Industrial Fridge broooo no way u said this

[@resiakanam8502]

4th vid, big fan already.

[@utubebrowseupload]

Good video man, like your personality lol.

[@alanbaskaev3907]

Hell yeah good stuff mate

[@harriskk4667]

Pressing the like button , then watch the video.

[@warrenmitchell3598]

Andrulakis: road to 300LBS series please

[@jasonrios3120]

ALL THROUGH THE LATE NIGHTT OOOOAAHHH

[@Dr__Pak]

Cultured individual spotted

[@ricoaarianalexandersharifi6936]

order 66

[@U.F.O_0908]

You gained an instant fan with this video. Also, I subscribed to your Onlyfans.

[@early20s18]

what were your all time 1rm prs at the heaviest compared to the ones at 100-110kg?

[@nicoskal85]

Το link για το only fans και γρήγορα τριχωτό ψυγείο, μη σε χαίρεται μόνο ο Israetel😂😂😂

[@millstab]

just coming off a successful cut - did you jump straight up to maintenence or "work your way up" over a period of a few weeks? TBH daddybod's my end goal - what's your height, for reference? Loving the vids.

[@Dr__Pak]

Thank you and I am 5'10 on the dot (aka 178cm)! Jumping straight into maintenance is probably the way to go. No need to take it super slow.

[@Harry-rr4km]

what watch is that

[@Dr__Pak]

GMT-Master 2

[@Harry-rr4km]

nice@@Dr__Pak

[@EmpyrealEndemic]

God bless big boys in leggings, listen we wanted that -a Woman

[@andre9095]

Where was the fatwa against the medical establishment taking your Dr words?

[@kouros0]

kita na deis pou o travis scott(ΝΤΡΑΒΙΣ ΣΚΟΤ) den einai mono mousikos 🤣🤣🤣

[@soonahero]

As a 300 lbs lifter (who also has a doctorate!), unless you’re like 5’5 you needed a psychologist more than a diet. You shouldn’t be uncomfortable being a big, strong man. Especially with those 0 calorie diet days That’s not normal, that’s not muscle sparing. No bodybuilder coach would ever recommend that