5% Body fat, 3700 cals - how??

Are you eating enough to feel energetic all day and still have the look you want? Some people are surprised that I eat so much or start my day with meat and fat - but these 5 tips will explain why it works. I believe in consistency, rhythm, and sound nutrition - not gimmicky diets or extreme deprivation.
Macro calculator: functional-bod...
To learn more about my nutrition approach join my email list for the Look Good Move Well Guide: functional-bod...

[@gregdoucette]

Finally someone who says everything right. Quality information. Someone people should be following. Great video ⭕️

[@TEXANKIDBABY]

Hey coach Greg 💪🏼

[@bflo5210]

Well if coach Greg says its quality info I'm watching it & taking notes🤓🤓🤓

[@marcusfilly]

@gregdoucette I truly appreciate the feedback and the positive affirmation of this video. You have a tremendous impact to so many people on this platform. Thanks again

[@aafitlifecoaching1221]

Greg you said been that shredded like this dude makes you feel like shit, which means what makes you feel thay way is under eating

[@DAF21films]

I was wondering what does couch Greg think of this and now I know. Coach approved.

[@kadecarlson6847]

Blown away by the quality of information you’re constantly pumping out for free!!!!Thank you thank you🙏🙏

[@marcusfilly]

Thanks Kade. It’s a mission I’m on this year!!!

[@perrysrawsoul]

@@marcusfilly YeAH - Ive just come across your videos and system of training and loving it so far, and agree, I love the quality of your content thats for free. If there was a donate button somewhere I would be dropping $ in there ... something to consider. (even though im vegan, Im gonna adapt the food sources to gain same macros )

[@mikhailmarinov8]

Well for free but not for no money. There is product placement in video if u didnt notice😂 nevertheless very informative thank you

[@DAatDA]

This dude: eats 3700 cal per day, looks shredded. Me: eats 3700 cal per day, looks like a bag of mayonnaise

[@LR-je7nn]

Yes, but you're normal.

[@leggoego]

Consult your local endocrinologist! He'll get you right! If ya'll think this man eats 3700kcal and maintains 5% bf naturally ya'll are tripping.

[@oggy4418]

The only difference is that you eat carbs whereas he did not. Veges is not carb it is laughable. That's why he eats so much protein to make carbs through glucogenesis while maintaining positive nitrogen balance to preserve muscle mass. Normal blood sugar level is like one teaspon of sugar so the body will make just as much as it needs to fill up the muscles with glycogen without storing excess fat and maintain healthy blood sugar level. Having 5% body fat is crazy and very unhealty. In case of famine he would die rather quickly whereas you would most likely survive.

[@flashgordon6510]

Yeah, but look at how old he looks. I'm not saying it's better to be fat, not at all, but 5% body fat is too little. This guy looks 20 years older than he probably is, and he probably can't get it up anymore since that's a side effect of having too low body fat. Sorry to be harsh, but it's the truth. Don't believe me, look it up.

[@brunocerny]

@@flashgordon6510 he is 38 and i think he looks normal for his age, maybe its some effect of being tanned/being on sunshine often. and my opinion is he is not 5%, he looks great and fit and eats healthy, but im pretty sure he is like 8-10%.

[@christianlaws7031]

As a career Nutritionist, I must say this is fantastic information and I would certainly recommend my clients to it. I especially love how each point is contextualizad and authentically explained. Well done.

[@marcusfilly]

Thanks for the positive feedback

[@leggoego]

Hey, I'm a nutritionist too! Just decided!

[@ryanuys1313]

I’ve watched probably thousands of fitness videos over the past 5 years, this is real quality content

[@marcusfilly]

I’m so glad it delivered. Thank you

[@Kermit46]

@@marcusfilly what’s your height and weight ?

[@lbutleriii]

Protein 1:11 Quality of Food 4:57 Track Physical Output 9:21 Intentional Cheats. 14:47 Find Consistent Rhythm 17:35

[@mra7787]

Thanks so much for the time stamps

[@jolenethellama]

Thanks 🙏🏼 MVP ⭐

[@marius3347]

Chemicals 22:39

[@strayS2K]

:08 adorable kids!

[@wishbone103]

Consistency is a Key word. It is another form of repetition only over a longer period of time. I am 73 and have been working out since I was 14. 5'6" 158lbs 7% BF. I don't over eat or under eat. I don't want to feel fat and I don't want to feel skinny or weak. So far so good! This guy is smart and he knows what he is doing. Keep in mind you can only become an expert on yourself and that is the beauty of it!

[@marcusfilly]

Well said

[@husseinfaiz3397]

Thats insane for 73. Are you on insta? Would love to follow you.

[@wishbone103]

@@husseinfaiz3397 No just YT at wishbone103. Just here to inspire but don't talk much!

[@anon-iraq2655]

You are an inspiration

[@championofcapua78]

The most interesting nutrition video I ever see for a long long time... Cheers from France ! You’re awesome man ! ✊🏻 a real food bible ! 🙂

[@marcusfilly]

Yes! I’m so glad it helps.

[@Hallden_]

Well put together video man! First time I’ve ever heard anyone bring up the super valid point of the difference between calories from processed and non processed foods. With actual scientifically sound ideas and not just being like ”thermogenesis bro”. I haven’t watched a tonne of these videos but this is the most legit good quality advice I’ve seen! You also essentially pointed out that it is all about the amount of calories and that this is source independent while simultaneously again pointing out the difference in energy expenditure through digestion between different sources. Happy to see quality content performing well! (I do also happen to have a bachelor’s degree in exercise science)

[@marcusfilly]

It is simple and not so simple right. You can say it is just about calories and there are difference in how calories impact metabolic rate, hunger signals, and cravings.

[@Hallden_]

@@marcusfilly exactly! (I used the word consumption in my text but I meant expenditure, (I’m Swedish) if you re-read it now it will make more sense. I was ’praising’ or commending exactly what you said in your response)

[@marcusfilly]

@@Hallden_ word! Btw I love your channel

[@Hallden_]

@@marcusfilly thanks man! Yours to!

[@Neutralviewstruth]

Agree with everything above!! Thank you for the very informative video.

[@RFazor]

Lord, thank you for bringing me to this channel.

[@marcusfilly]

I’m so glad you feel this way. I hope to keep bringing great content to you

[@michaelworley8866]

who would have thought , it takes more energy to digest fibrous foods oppose to processed foods. lol live a active life cause energy in vs energy out is crucial for any living organism to survive optimally. I think everyone in America just needs a 24/7 coach next to them only for accountability because i swear people know this shit deep down haha .

[@davidherron3136]

Speaking as someone who had that physique in my 20,s this is also genetic good fortune. I simply could not eat any food in those huge amounts and look lean. I have to eat 1500 Cal of low GI high protein foods while training at least 2 hours a day to look that way. But I'm also able to build muscle almost by accident and bench 140kg when I weigh 100kg lol. People are different. This guy's body is eating it's self that's why he has to eat a cow to maintain quite a lean muscle mass

[@BlueBellGoPro]

Most of us within a very small frame if eating the same foods and doing the exact some activity when muscle mass and body weight are the same will use calories in the same way. I am 42 and around 7% body fat and have on average around 3100 calories but my activity is high.

[@dave-zm5vx]

@ my brother thought the same. Then he he started losing weight adding more and more calories. He had to change his mindset. Was eating 1600 calories at 12% body fat, now eats 2500 at 10%.

[@PabloRomeroo]

The youtuber Marcus is amazing!

[@marcusfilly]

I’m so happy to hear you like this side of me too.

[@Im_ste]

There’s a lot of meat tho! Anyway I love your content about food! Great inspiration! Keep going 💪🏻

[@himjyotigoswami3027]

As I was wandering in the ocean of KZbin... I landed on this treasure island.

[@marcusfilly]

glad you found me

[@cartert147]

How does his body look just like jeff cavaliere? You two are on the same level bro awesome stuff!

[@marcusfilly]

Thanks for the compliment!

[@ChanceBerryman]

This dude looks better than cavaliere

[@archstan33]

Appreciate your appliance of science Marcus - quality info. At last the algorithm hits the target!! Just liked & subbed👍🏾👊🏾

[@marcusfilly]

Appreciate the sub my friend

[@bbswoosh23]

This is great info - didn't Poliquin die of a massive heart attack a few years ago in his 50's? Hate to think that like lipid profile, arterial plaque build up etc... was due to excess meat consumption? How do you balance that for longevity here?

[@MrRyan83]

Eating carcinogenic meats are not a good solution for health. Eat this way and increase your risks of cancer and heart disease. More education needed Marcus.

[@MohamedShaarawy]

Thank you brother really

[@marcusfilly]

My pleasure. Thank you

[@ahmedel.gohary6942]

شعراااااوي ❤️❤️

[@رضاكيارب-ر6د]

دا فيه حد عربي هنا اهو 😀😀🍉 ممكن ترجمه بقا بعد اذنك والخلاصه لان نص الكلام مش فاهمه

[@TekinDuran]

The quality of this video is insane! So much knowledge in a great, compacted video! Amazing Marcus :)

[@marcusfilly]

Thank you for the kind words. I'm so happy to provide you with quality content.

[@laurakhalifa8604]

Guys increase ur calories but make sure to be as active as he is otherwise ull gain weight period... you never know what he’s actually doing 3500 is huge if you ur not really constantly active.. So beware.. plus don’t forget metabolism 🤗

[@marcusfilly]

Correct energy balance is number 1. But more fuel means more potential to move and ultimately building a hotter metabolic engine. You can eat much less and move much less but I choose more

[@dickiedoo7310]

Lol... Every bro who can see abs thinks he's 5% ... 6 to 7% to even stay alive most gyys who claim this are about 9 to 11%..to say you stay 5 % all the time is absurd.. bodybuilders get to 5 or 6% and that only lasts a couple days

[@gabrielgabriel5177]

You can see abs even at 20%. Of course not so clearly but they are visible

[@jessc408]

5% body fat is unhealthy. At 3%,you die. For Men the lowest healthy BF% is 10%. For women, it is 15%.

[@emilybarry9410]

🙏THANK YOU🙏 for your dedication to posting helpful and quality content Marcus! I LOVE ❤️ you and your work and appreciate your approach to training 💪, nutrition 🥗🥑 and life in general! Please keep posting videos for us here on KZbin, bc I can't get enough of you (and I know I am not alone☺️).And I hope your back is feeling better!💜🤗

[@marcusfilly]

Thanks for the kind words. Let me know what would help you to see.

[@oshkotosh2341]

Not everyone should give nutrition advice!, does he know the impact of high protein ling term? You can talk about your own experience but no advices about things you dont know about! Flash news! Even pro bodybuilders showed that they need only 0.75g/kg! Please differentiate between your own experience and teachings

[@pd8170]

Although I agree with 90% of what he is saying and it is valuable accurate information. He is leaving out one key variable and that is genetics and that no doubt plays a big part in why he hes a 2 achieved see what he. Is doing not taking anything away from his routine diet or training? But you cannot overlook genetics and it is definitely playing a huge part. With him

[@xunap]

One of the best nutrition, food & tracking videos I've seen in a while

[@marcusfilly]

thank you for the feedback

[@AdiAsaf]

The thing is in order to consume that amount of calories a day and be lean involves a pretty rigorous training regime

[@marcusfilly]

or just being very active and keeping training moderate

[@nelsonhoffman5922]

Great video. Random question but what is your age? You look awesome.

[@marcusfilly]

Thank you for saying that. I'm 36 years old.

[@-TheRealScubasteve-]

As a guy who’s eating 1250 calories right now, I needed this video. I have zero energy to do anything and my workouts are suffering. I thought the more calories I cut, the faster I’d lose weight. I’ve lost 110 pounds in the last two years, but I have nowhere else to cut calories and I’m already doing 45 minutes of cardio 6 days per week and strength training 5 days per week. How in the hell do I increase my calories without gaining a ton of weight? Thanks for this video man, you should have way more subscribers for the content you put out.

[@aroncsaszar7152]

The slower you lose weight the better. Big deficits are the reasons most diets fail.

[@kulentarian55]

Know your maintenace calories combined with your energy outputs

[@stamatischrysanthopoulos8968]

I may say that is probably the best nutrition-sport video I have ever seen. Congratulations

[@marcusfilly]

That is such a nice compliment. Thanks for the love

[@MeliorIlle]

Trenbolone sandwhiches.

[@leahclark8290]

Absolutely fantastic video. Such HELPFUL and insightful information on nutrition that takes a look at the whole picture

[@josephk8248]

I agree with much of what you're saying, but this doesn't look remotely close to 3700 calories

[@marcusfilly]

Look at the screen shares of my actual MFP. It's all there I promise

[@sergiosantana7103]

Love how this dude starts by saying "contrary to what people think I do NOT work out all day" Then he proceeded to show us he works out 4 to 5 hours... Movement int he am : 30 min treadmill Walk after eating 10 min after every meal 5 meals: 50 min Zoom meeting bike ride: 60 min Workout: 90 min Total 4 hours of working out.. if you are awake 16 hours a day minus cooking and eating and hygiene this dude is LITERALLY working out 50% of the time...smh. That is why such a small man uses 3700 kal a day...

[@cholkymilkmirage4984]

and he looks like death cause of it. Mans needs to eat more food and gain some weight. His body is aging so fast cause of it.

[@jevgenirobakov6764]

I completely agree. Only a fraction of people can allow themselves this type of lifestyle. It basically comes down to sleeping, working out/being active and cooking/eating, close to how professional athletes exist. You furthermore need to have a solid income from employment/business that accepts flexible hours and relatively little involvment and of course a very understanding family that supports all of that (or a wealthy wife who requires 5% of body fat 😂). So yeah, anyone can do that!

[@nico.dinard]

Such a really great video! I usually struggle to find the right amount of calories to intake and so. So really, thank u

[@marcusfilly]

Awesome, glad this helped.

[@keith5405]

I'm a fan of you, but I find it hard to believe that you're staying that lean at 3700-4000 cals a day, at 180lbs body weight. That's about what 250lb pro-bodybuilders on PEDS will eat on an off-season. How many calories are you burning per day from activity? What does your daily diet look like? Because all the meals in this vid look maybe 2000 cals for the day. If anyone wants a realistic example of daily calories for someone active; I have healthy T3 and T4 levels, wrestle/cardio and strength train daily, at 170lbs bodyweight, and in order to maintain 12% bodyfat, I will eat no more than 2800 cals a day. No one can expect to eat in a calorie surplus and get leaner.

[@jules1149]

He eats a lot of fat/ protein and adjusts his carbs accordingly. Also used to be an insane CrossFit athlete it’s taken years for him to look the way he does today.

[@keith5405]

@@jules1149 Yeh i knew he was an ex cross-fit athlete. But even with all the years of training, he isnt maintaining that low bodyfat with 3700-4000 cals a day. Not with the amount of exercise he claimed to be doing anyway.

[@lindseystolz3378]

Let's talk about steroids too. What part of your diet is that?

[@marcusfilly]

No where. Dare to believe that you can accomplish more.

[@huntermaynard8837]

Much respect for the size of your salad bites bro! 😂 But for real, your content is dope! Super informative and very practical!

[@marcusfilly]

hahaha. need a bigger mouth

[@MelaniaAntuchas]

One of the best KZbin I’ve watched with the best education. Spoke so well, thank you.

[@grahamcrawford4203]

Is that the Charles polocquin who died of a heart attack at a young age

[@Mfitzy]

Too much cholesterol👎

[@kbflorida888]

Maybe, but I read he had a heart damaged by birth defect & was paranoid about it his entire life. Eventually it took him.

[@erikh1973]

What’s up bro. Great video. What did you put in the salad with carrots? Also how did you make the sauce you put on Brussel sprouts and steak?

[@olga55x5]

Thank you so much for this excellent video!! Exactly what I needed it to watch… I’ve been doing super intense hot Pilates and yoga at least 2 two hours a day five days a week using weights and resistance band and yet can’t grow enough muscle!!! I eat very little meat only once a week so I need to make some changes so I can see better results 🙏🏽

[@andrewmartin1119]

Age 56 , 193cm tall at 137kg body weight and yes male.I am trying to lean down to 105kg on 2400 daily calories.I squat 130kg , bench 110kg and deadlift 180kg while averaging 4,000 daily steps.Anybody thoughts what I am doing wrong thanks

[@abdelrahmanatef7426]

Maybe try adding some Hiit workouts / cardio instead of walking

[@AveryFalash]

From one creator to another, great edit!! I understand the time it must of took into making this video 😄 I’m right 3,900 4 K Cals to maintain my weight! Constantly moving as a golfer and training hard in the gym and being 19 =s a lot of food !

[@marcusfilly]

You definitely have to keep the intake up with as much as you are moving. Thanks for the kind words

[@commenting4love]

What is the best body fat percentage for health

[@AlexCrockford]

Perfect! More and more people need to be following and understanding this approach. Great tips! I always have to help move my clients gradually away from way under eating to get lean.

[@Mfitzy]

I prefer low protein and 100% plant based diet but I do think this video was really well done🙏 Lots of high quality food, increased NEAT, food tracking to establish your personal expenditure and regular intake, intentional cheat meals on occasion. All great tips!🙏

[@marcusfilly]

I appreciate your comment, thank you

[@harryhanford6278]

Great video, thank you. Out of interest - how do you find your calories expended on your whoop lines up with your maintenance calories?

[@marcusfilly]

My whoop calories are typically around 2400-2500 and I eat 3700 daily. This tells me that the whoop is consistently under reporting and why I discourage the use of devices like this for the purpose of tracking caloric needs. It is terrific for sleep and recovery.

[@modiulelawson9790]

I worked out that I need 112g protein. Please can you tell me how to do this on a vegan diet? Im doing a lot of strength training at the moment and really need to build muscle,

[@Joequinlan_footrx]

Blend super firm tofu in a blender with frozen mango and frozen banana.. maybe a sweetener if you want. I also add Vivo Life protein powder. It makes a delicious yogurt-y breakfast. Or I cube super firm tofu and bake it with a ton of frozen fruit. Or tofu scramble. Tofurky wraps for lunch in a keto tortilla. Tofu or tempeh for dinner. If you still need more protein, I blend a frozen banana, 1 cup of frozen bluebs, and 1 scoop of protein powder for protein “nice cream”

[@silvinaFitness]

You are helping so much!!!! Thank you 💙

[@marcusfilly]

I’m so glad it’s helpful

[@hrygrdhm1969]

Man sounds like leanardo dicaprio no cap anyone else hear it?

[@briancunningham7856]

As always, such great content!

[@lindseystolz3378]

Personally, I've never seen anyone with veins on the back of their triceps that wasn't using some type of anabolic pro-hormone/ steroid. It's okay if you are. It still takes a lot of work to look as good as you do. You knowledge base is super solid too Mr. Filly. Anyway, just a theory. I could be wrong though. But yeah, just the look of your muscles denotes past/present steroid use. This could be why you have a 5% BMI whilst eating 3000+ calories. I actually like your channel though, and I hope you keep putting out new content. If people are out there using steroid or are on TRT, that's okay! Just be honest about it. If I am wrong, I will totally look at any following responses.

[@jamellnewill2363]

What a ridiculous comment 😂 you’re obviously not lean enough to see the veins in your own triceps… even if he is on something, the vein isn’t visible because he is on something… it’s because he’s shredded af

[@lindseystolz3378]

@@jamellnewill2363 people use steroids to shred also. Look, I could be wrong. I'm not judging him if he is. I've seen a lot of people on steroids/TRT. there is a different look when someone is using anabolics, and he has that look.

[@marcusfilly]

No hormones TRt or HrT. But if I start to use them I’ll be transparent

[@SureYoureRight]

Not only is your content amazing but your delivery is respectful and humble. Absolutely love it

[@marcusfilly]

I appreciate that, thank you

[@TrustInTheUniverse]

If you guys want a plant based source of protein, lentils have a ton of protein and they're really cheap

[@marcusfilly]

Great suggestion for the plant based viewees

[@redzebra6688]

OMG you’re looking so great, I can’t believe how shred you are. My deepest respect bro

[@marcusfilly]

Thanks for the love

[@tikiortaka]

99.99% 180lbs People on this planet will 100% gain weight eating 3700-4000 calories. I hope people don't find a way to out-exercise a bad diet. In general Average built 180lbs guy would have maintenance around 2800 calories unless they have a really huge metabolism. People with low metabolism needs to do way more cardio to eat more.

[@marcusfilly]

solid points and I'm not suggesting otherwise. I'm very active that is for sure. But the key is that my activity and the other tools I implement make it such that I can maintain on >3000 cals per day rather than dieting at 2500 and being miserable and not moving

[@tikiortaka]

@@marcusfilly 2500-2600 is a good spot for me to be in. I struggle with eating 3000 clean. 3700 would be mostly torture for someone like me who has to work full time.

[@mattpeters6224]

God's food. Who would have guessed? LOL

[@catherr1]

Man 4k kcal, 5% body fat and you feeling great? - i feel some HGH or MK 677 there, isn't it? Fitness industry is full of scam it's awful.

[@GlossaME]

Some juice is involved

[@marcusfilly]

No scam here, just trying to show my lifestyle on a platform that will hopefully reach and help as many people as possible.

[@987jcl]

Thank you for sharing such quality information! You rock!

[@marcusfilly]

I hope it helps you find a good path

[@987jcl]

@@marcusfilly it definitely does 💪🏻thank you

[@Pinkout1]

Thank you for this video. Finally some new information that’s I’ve never heard. I really think this is going to help me

[@marcusfilly]

I hope it helps you out

[@glennhughes8172]

One big concern I have is your quoting Charles Poliquin..a ‘health’ influencer who died of a heart attack at 57 ..like most low carb high meat advocates..plant based news have videos on the longevity of health influencers low carbs vs higher carbs ..it’s interesting to see that all low carb advocates die young while the higher carb influencers lived much longer ..

[@matthewexley]

Completely agree, there is merit to not eating so much fat. It boils down to how much saturated fat you consume right? Following a keto style diet would make you more likely to consume more saturated fats, I've heard from friends who felt much more unhealthy due to the high fat intake. Furthermore the kidneys have to process all that protein he is recommending, more than strictly necessary isn't good for longevity.

[@haviidh8257]

great video! i hope you regain your eyebrows!. thanks for your enlightenment.

[@justrione]

I just am not in to eating that much. Enjoy all the information thank you

[@marcusfilly]

And that is ok. Everyone has to do what works best for them. Thanks for the support!

[@erikayala163]

This is THE MOST DETAILED video of healthy eating with a purpose. Thank you so much. I've seen many many videos on "a healthy diet" but they're not as well explained as your video. I already follow you on IG now I'll be here following your videos.

[@timmartin6091]

almost 3 years ago, at almost 22 years old i almost took my own life. I was abused as a kid, broken, depressed, anorexic, bulimic, suicidal. I went in & out of psych units like it was a game of tic-tac-toe. Suicide watch. I was on enough Antidepressants to kill a horse. I hated myself. I wanted out. I wanted the pain to stop. The gaslighting* to end. *(when a psycho makes a sane person question their own sanity, and thus think they themselves are the insane one). I wanted power. I got into witchcraft. I thought it would give me the identity i wanted, to be set apart from people who hurt me. It only made me sicker. Sicker. Thats what it did to me. The doctor said id never get well. That i would suffer severe Chronic Manic depression, and never be well, that id be stuck on antidepressants all of my life. I would plot suicide on a daily basis, binging and purging my food as often as opening and closing a door. The pain was too real. People choked me. Assaulted me. Told me i was ugly, i felt worthless. Nothing ever got better. Then my mother died. The (1) & only soul who ever loved /emotionally supported me was removed from the earth. I was stuck living with people who broke me, ruined my identity, thus causing me to hate God. I thought God hated me, that he was just like the ones who tortured me, a family of abusers, who cover up all their actions with the mask of religion. I didnt know that God is on my side. I didnt know that Jesus would Love and Defend me, and fight for me and that He later would heal me, rescue me from Family. The ones who caused me pain. The ones who choked me for wearing a necklace. I moved out after family threatened to throw all my belongings on the front yard, and have me permanently institutionalized in an insane asylum, when they were the ones who caused my mental illness via abuse. They blamed me for the abuse they did to me. To take my life in an insane asylum when they were the ones who made me suicidal. Next morning i spoke with my dead moms parents who let me live with them. I stayed on the antidepressants, prescribed. But they only made me sicker. I got deeper and deeper into witchcraft, thinking it was a solution. But it made me even more suicidal. Self hatred was inescapable. I decided i was going to kill myself. I was going to take all my pills. But then Jesus stepped in. I didnt die. I surrendered my life to Jesus to make me well and heal me. The deity i blamed for me being abused wanted to heal me. He Was fighting for me and Loved me all along. He wanted to love me. He wanted to give me His Heart. 😭 HE LOVES ME. JESUS. LOVES. ME . Jesus miraculously healed me - i am off all drugs and dont need them and i dont have any mental illnesses. I work a job and am totally healed , full of joy. I’m now a born again Christian, who wants the entire world to know that ❤️JESUS WANTS TO HEAL YOU HE. LOVES. YOU. Nuff said. ❤️

[@Paul-ek5lu]

Jesus is Lord. We see our King soon. God bless you brother

[@I.Am.RosaMarie]

Hey I am also a Christian, but am not really born again. I've been upset with GOD for my own personal issues and wanted to ask you how did you let him heal you? I guess I know HE can heal us..it's just that I don't think my prayers alone have carried me very far. Thank you for sharing your story btw.

[@Paul-ek5lu]

@@I.Am.RosaMarie Seek the Lord in your prayer. Want Him more than anything. Fast if you are able. God bless you

[@I.Am.RosaMarie]

@@Paul-ek5lu Thank you. GOD Bless you.

[@i5usko]

I mean, who gives a shit. If I can't eat doughnuts, ice cream, french fries, pizza ect. it doesn't matter. Not the compromised versions either. Does it look like I want to eat an entire pan of ground beef? Hell no. Maybe if it was over pasta with a nice sauce. Sure eat like a body builder to be lean like one, but yeah I need to cal cut cause I'm fat. This is the classic "cool story bro" situation. Sorry, I'm triggered cause I don't want anymore protein, I want some damn heavy carbs and legit foodie foods. I want more of them regardless of what the I eat everyday. So close to getting to 30lbs down. Yet I'm still so far from my goal... Look, food is sometimes the only thing that makes you even close to happy. I physically used to gag when I ate leafy greens. I often have to force them down. They don't make me happy nor are they connected to good memories. I don't feel like cheating, ever. That's from determination and the fact that I got reserves. None of this matters and it's no secret sauce. Just ranting, ignore me.

[@chandlerburdick3446]

@moreplatesmoredates

[@charlotteh8174]

Haa.. Right?! Nowhere near 5%.. maybe 9..

[@cobeetrice]

You had me at the flashlight on the salt mill.

[@hugh2hoob668]

*here's the true fitness secret* If you never let yourself go physically it's easy to maintain it nobody wants to say that but fat people let themselves go past a point its hard to recover

[@stephaniet9385]

Be more open minded. Not everyone have this knowledge at a young age, which set them up for failure. Or what about a women who has had children and gained weight.

[@rondoespsych5901]

This guy Is so lean he has *abbs on his face*

[@TheJDenz]

Marcus you are the best. Thank you for sharing.

[@marcusfilly]

Thanks for the love!

[@23SpikeSpiegel]

Very helpful video. Thank you 👍

[@mottomo_utsukushi]

This is a good lifestyle! Congratulations!

[@alinoori9056]

Bruh bruh ...god give him some sponsers. ..he share god damn knowledge

[@marcusfilly]

haha thanks

[@hamzaa.8082]

Exercising and 💉💊

[@marcusfilly]

None of that over here.

[@sarmedmahdi1942]

Yeah,you are wright .

[@josepmanzano1644]

Steroids. You welcome.

[@flyintheskyinc.8705]

I don't eat meat so I eat a lot of protein bars and drink protein shakes.

[@marcusfilly]

Do you find you're able to get adequate protein that way?

[@Tsunami007]

He looks more like 140 than 180.

[@michaelworley8866]

how often do you run your blood work ?

[@dylanquinn7773]

Great video. Personally I can get stuck in a weird cycle… but w anything that you do consistently- there’s an adjustment period.

[@mechellerene]

I need to massively up my protien. I think this is my main issue. Thanks Coach. Persist -ing!!

[@alexandriathera1153]

Title ： How to maintain the body fats & look that u want Anecdotal: 1. 1.2 gram of protein per pound 2. 60 mins till 90 mins work out including （ walking ，yoga，general work out） Major arguments : Viewpoints: 1. when it comes to maintenance The key is not HOW to eat below calories deficits but to find the relationship between the food you eats & your body shapes 05:20 the ultimate goal is to eat as much as you possibly canwhile maintaining the physique and the look and the energy levels that you want

[@slimsloth243]

I’m not going to criticize. Just saying, I’m a 68 year old vegan who still has my six pack - ok, maybe not as defined as when I was 25. Charles Poloquin died at 57. If you want his body follow this diet. If you want to avoid heart attacks, strokes, colon cancer - then high fiber, carbs and less meat is the way to go. Plant based for longevity. The science on this is pretty clear. But I agree, you look good. Charles Poloquin probably looked good in his coffin too…

[@ruaffylp]

I was wondering why I maintain at 4K all the time 😂😂😂😂 I did. all those points without noticing ! I workout 5-6 time per week 80 min lifting plus 30 min cardio

[@garageliftrunner]

Too many calories my guy, just an opinion. Maybe a handful of People need that much, but most humans don't. Anyways, dropped a sub. Interested to hear your opinion on a wider bevy of fitness topics.

[@marcusfilly]

You're right. Most people don't need that many calories. And with that said, diet culture tells people to undereat and the result is underperforming lower energy, and often creating terrible relationships with food. This was simply a video to show people that being lean doesn't have to mean starving. Thanks for the sub

[@Dr_Oleg_Kulikov]

In older age a man needs above 2 g of dry protein per kg of weight. And the best protein source is bird's eggs. No carbohydrates.

[@mikhailmarinov8]

The way u structured in product placement and ads is incredibley non intrusive. In fact the way u didnt mention calorie calculators brand name makes u want to go and find out 😂 just for this u got my sub

[@Orbitalbomb]

What’s wrong with oat meal? I do a Yogurt+Quark+Oatmeal+linseed oil+ fruits+nuts and have at least 35-45 grams of Protein for breakfast alone.

[@weenerdawg3972]

Hey Marcus What do you think about cooking everything without oil?

[@geniusmarcsays2434]

1.2 grams i eat more than that, and natural food, no supplements. your meat is low in fat, do you eat carbs? i didn't watch the whole video

[@codyhendricks6927]

You're doing great. Not 5% though. Also stop using SPF 400 across your eyebrows when you tan sonit looks like you have a white unibrow. That is all

[@annukun7318]

are sure your 5 percent SIR? the lowest i got was 8 percent im semi pro cyclist.....now 10 to 11 closer to 9 summer,.... i still have abs and im vascular....are you sayin IF im already lean 10 to 11 just UP the protein and cut down on carbs and il be 5 perccent? ALSO you do know that going form 10 to 5 means losing weight and getting semi anorexic if your a natural!! believe me bee low as 8 percent!! yes 8 percent not on a defecit where are you getting 5 percent? dexa calipers? where?

[@muzictherpy]

well 60-90 minutes per day in gym is not small amount of time .. what with us stacked in the chair with work :)

[@jeffreypogue2579]

You're a cool dude living a great life but your message sucks. I'm 60 but most people guess me to be 40 and I keep my body fat % under 10. I compete as an ironMan triathlete and plan to do so past 100. I'm also a minimalist striving to enjoy life to the max leaving the smallest footprint possible. What happens to your body in your teens and twenties and for some thirties doesn't mean anything because somewhere along the line dysfunction catches up to you. Based on the averages by the time you hit 60 doing what you're doing is going to result in compromised health, fitness, performance and longevity. Undoubtedly you'll be taking Viagra on your way to heart disease. Sure, you can take a new car and accelerate at twice the rate and there will be no problem for a minute but the harsh inner wear and tear are going to catch up with the dysfunction. Right now I have twice your muscle mass and I eat less than a pound of animal based protein a week. I enjoy it more eating less and I get all I need without setting myself up to get cancer or heart disease. I happily exist on almost less than half the food you do and I make sure to use that savings to feed 2 hungry children in India. In the end, I enjoy less more than you enjoy more with the added benefits of longevity defined as living great past 100. Good luck!

[@FAMCast]

How about uric acid? More the protein more are the chances of gout

[@pg-jq3jc]

Diet down slowly to desired bodyfat. Do conservative reverse diet slowly to build up calories. And then hope for that you have a effective metabolism. You will know soon how much your max calories are without gaining fat.

[@a-terrible-fate532]

I don't think even 10% body fat is easy to maintain. 10% is very lean and would leave you feeling tired and hungry all the time. 13% to 15% seems to be the best of both worlds.