5 Eating Habits That Got Me Shredded (You Must Try These Out!)

If you’re looking to get lean, here are 5 healthy eating habits that got me shredded and will help you get results on your fitness journey.
Previous videos on the topic of building muscle:
Why 90% of People In The Gym Won't See Results (Reality Check) • Why 90% of People In T...
Most Honest Advice For Building Muscle (As a Natural) • Most Honest Advice For...
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If you want me to coach you on your fitness journey, go to go.tomic.com/m... - you will see the expected results of my coaching program. There you can also apply to work with me.
About the video:
When it comes to getting lean, your eating habits are the most important element. Yes, resistance training is important for building muscle and preventing muscle loss but the primary driver of fat loss is creating a calorie deficit through your nutrition. Unfortunately, most people never learn to eat properly and a set of bad eating habits keeps holding them back from getting a lean physique and staying lean long-term.
This is why in this video I share 5 healthy eating habits that will help you get lean and stay lean. These are also habits I’ve personally been practicing for almost a decade and have allowed me to get to 10% body fat and stay between 10 and 15% body fat for over 8 years now. Implement these to your plan and you will see results.
About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.
Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#getlean #bodyfat #fitness
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video, including but not limited to economic loss, injury, or illness.

[@MarioTomicOfficial]

The most important things for getting lean and staying lean are your eating habits. This covers a few of my personal favorites and I’m confident you’ll see some great results by implementing these into your plan as well. -Mario PS. If you missed my previous video where I covered even more eating habits check it out at kzbin.info/www/bejne/Z6ualqOHeLGnZ7s

[@Jonboyr700]

Great tips Mario! Less time overreacting to a periodic failure and falling back on sound evidence based processes to get back on track. Solid!

[@MarioTomicOfficial]

Thank you Jon!

[@FitAfter50]

For anyone that might care I eat about 2200 calories a day. I am not on a diet of any sort. I lift 4x week and cardio(running 3x/wk. Mon-Fri my diet is basically this (breakfast)oat meal with milk and protein, 2 eggs. (Lunch) Ham and cheese sandwich with tomato, lettuce and sometimes hummus, plus 3 or so pieces of fruit. (snack) 2 hours later, protein shake. (Dinner) fish or chicken over pasta and a giant salad. On the weekend it is basically the same but I add 3-4 glasses of wine somewhere. I allow myself the wine 1 because I enjoy it and 2 because those are my running days (7-10) miles. I am almost always at around my calories. I am 50 years old, 5-9 and 170 pounds or so. Probably about 15% BF. I just try to keep it simple and find that this works for me.

[@wasupman2284]

Easy, simple, effective.

[@FitAfter50]

@@wasupman2284 For me at least the simpler the easier to maintain. That goes for training 95% of the athletes. It is only the tip top few percent that need to be really specific. Unfortunately, many trainers and coaches will don't follow this principle and put themselves on a pedestal. This channel does not do that and I appreciate that.

[@FitAfter50]

@18ECE_15_Joseph Alan J yes a little bit. I have a desk job but I had that for a long time it was mainly due to exercise activity. While I still worked out everyday as I do now my workouts were no longer based on endurance training. I competed in Ironman racing for along time and typical weeks were between 18 and 24 hours of training. Once I stopped racing I started to workout between 7 and 10 hours a week. Now I am at about 7 hours. It took me a while to adjust the calories. 10 years ago I did not count calories as I did not have to. Counting now I assume I was ta about 4500 daily calories then. Cutting down to 3k was hard but IF helped a lot there. It put me on a disciplined schedule. I did that for 3 years. Going down in calories slowly. Once I got down to a comfortable zone both phisically and mentally I stopped IF. Now I feel fit, strong and healthy. Where I am nownindint consider a diet and I think that is everyone's goal.

[@FitAfter50]

@18ECE_15_Joseph Alan J sorry to answer you question. I do start gaining weight. It's hard to notice at first. But after a couple of months I gain about 4 or 5 pounds. Aside from the scale which can be muscle gain or fat gain I tell by the belt on my jeans. 4 the hole I am good and pretty lean. Third I am ok but going in the wrong direction.

[@mozerm]

@@FitAfter50 That's how I determine how I'm doing too. 4th hole on my belt I'm good, 3rd hole is heading the wrong way. I'm also 50. 5'9.5", 165 and eat about 2250 to maintain and 2000 to cut. Interesting how similar.

[@brennand933]

I think for me the biggest thing is keeping the majority of my intake as veggies, fruits and lean proteins. Because eating this way is not only loaded with nutrients, but it’s also very low in calorie density, so my meals usually look pretty massive and feel massive due to the huge volume and fiber content, but each meal may only be around 400-600 calories.

[@spencerschubert5001]

The best strategy for me has been to stop thinking about breakfast/lunch/dinner… Instead just perceiving food as 5 daily servings of minimum 25 grams of protein. I’ll eat them spread across the day or all in 1-2 sittings, depending on my schedule and whether I’m bulking or cutting. If I’m invited to some kind of party or restaurant to eat, I either displace 1-2 meals in the day ahead of time or subtract meals from the next day if I over ate.

[@petercourtien4581]

This is almost exactly what I do. Usually I go for 30 grams of protein. I consume approximately 2500 calories a day. I don’t do bulking or cutting. So I eat every 3 hours, 5 times a day. I’m 56 and get the best results from superset dumbbell training and HIIT.

[@r34ct4]

Exactly. Planning meals around protein intake is extremely useful, especially when looking to consume 30-60g of protein with each meal (4 meals per day).

[@KevinsKontentKorner]

I eat four times with one fruit or vegetable each time. I aim for at least 1 gram of protein a day

[@johnadams1976]

@@KevinsKontentKorner 1g....? I'm assuming 1g per lb? ;-)

[@KevinsKontentKorner]

.25 grams each meal. I eat 40 calories a day

[@fikoantunes]

#3 is a proof that planning ahead = more freedom. Great advice as always, Mario!

[@MarioTomicOfficial]

Thank you!

[@you_dont_wanna_know1969]

One thing super useful for me it's this: eating.super.slow. Such habit does miracles with satiety and low calorie meals. Not easy, but it is possible. Enjoyment also goes up.

[@macedmatt]

Those little graphics are getting better and better!

[@MarioTomicOfficial]

Thank you!

[@At_Ph.D._Kate_Bush_Fan_Club]

I'm a new follower Mario based in the UK. You talk a lot 9f common sense and facts. I am really enjoying your channel and content. Peace, love and respect from the UK.

[@MarioTomicOfficial]

Welcome!

[@ahmadghamloush5985]

Although I do not suffer from any bad eating habits, I still enjoy hearing your take on this matter. Great video.

[@MarioTomicOfficial]

Thank you!

[@Alex7Mode]

This is the best content on dieting that is currently on KZbin. Thank you Mario!

[@abhilashhande]

Tha CTA for the like button was pure gold- I am surprised you don't have more followers

[@MarioTomicOfficial]

On the road to 500k!

[@FirinMahLazer1]

Eating out of bordem on the weekend was my biggest bad habit. I'm active during the day with my job so it's not and issue. It's a big struggle on the weekends still where I'm torn between resting and relaxing or finding something to do just for the sake of staying busy. If I decide to sit around I'm constantly stopping myself from mindlessly eating.

[@28lrod]

Meal prep templates! Love it!

[@MarioTomicOfficial]

Thank you Luis!

[@ajitlloyd2269]

Absolutely spot on, thanks Mario for always being very pragmatic to getting lean. Good reminder !

[@TheMitsosS]

Awesome video Mario, as always. You're one of the few fitness youtubers that actually tell people what they need to hear!

[@MarioTomicOfficial]

I appreciate that!

[@westfieldartworks8188]

I found that if things are not going well in life, career wise, then I turn to food to fill that void. (Emotional Eating). If things are on track, then my mind switches away from food as a source of fun or entertainment or satisfaction...and that is when I find myself getting very very healthy (quality of food choices), and then with that,...very very lean. Thank you.

[@pedrolopes1564]

Awesome video! You are already my favourite fitness channel! Keep it up!

[@MarioTomicOfficial]

Thank you!

[@glerrypaulborja5994]

I have never thought of using pareto principles to being healthy. Thank you for this!!!

[@MarioTomicOfficial]

Cheers!

[@dexterwestin3747]

Excellent as always - I first subscribed when you quoted Warren Buffett and now you add Charlie Munger - fantastic!

[@MarioTomicOfficial]

Awesome, thank you!

[@builtdifferent2029]

Thanks man I started by OMAD with Keto, which then turned into regular 48 & 72 hr fasts Nowadays I count calories/macros & have learnt how to manipulate my nutrition for exercise 90 lbs down so far 245>155 lbs I'm below my original goal weight & kind of skinny fat, but ive seen lots of progress & have just started John Meadows "Baby Groot" program (Rest in Peace John) I believe fad diets & fasting is unsustainable because it's just avoiding food, as opposed to learning how to live with it Now I can have extra calories here & there during a fat loss phase & still stay consistent

[@itsfikree]

Dude, your videos are awesome. They're informative and motivating. Keep the good work bro 🙌

[@cgdata9213]

Very spot on, you never stop motivating, Mario. Overeat delicious Indian food over saturday + pack of dry figs and pistachios at 8pm lol (ok, I was on munchies) Felt really guilty and angry with myself and did 2 sessions of uphill walking on a threadmill over Sunday an hour long each. Depressing that burnt only around 1200 on those seshes combined, which probably only covers figs and pistachios )) Calories are now my currency )) Thank you for your clever and useful advices.

[@MarioTomicOfficial]

Cheers!

[@SwitchUpYt]

Nice video mate I have been enjoying them. You could use some zoom cuts to keep engagement when just on camera - also they’re good for hiding those edit cuts :)

[@IWantToStayAtYourHouse]

Never expected switchup to be here

[@MarioTomicOfficial]

Thanks!

[@playerparker0]

Hey switchup! Watch your videos daily!

[@SwitchUpYt]

@@playerparker0 Gotta stay in shape after playing so many games 😂

[@playerparker0]

@@SwitchUpYt haha sure do!

[@MM-bv7ks]

thanks for sharing all your knowledge, helps a lot!!!

[@MarioTomicOfficial]

Glad it was helpful!

[@KhalilAbhyankar]

This is pure gold! Simply amazing Mario!

[@MarioTomicOfficial]

Thank you!

[@bergerblancsuisse.]

These habits are a game-changer, thank you!

[@MarioTomicOfficial]

Cheers Ryan!

[@amyg4549]

Thanks for all your great videos! Your information has been priceless and helped me with my goals. I’ve slowly lost 25lbs in a year to make weight for a powerlifting meet. I was able to get stronger and I can still eat a lot of calories to maintain. Thanks for helping me to finally lose weight the RIGHT way!

[@rickswing8723]

I’m on the opposite end of this video. I never have a desire to eat. I literally have force myself to eat. It wasn’t always like this, I just lost interest in food for enjoyment. It grosses me out most times. But it has worked out in my favor, because it has made me take nutrition seriously. So I have focused on health rather than pleasure. Which healthy has given me the most pleasure, in the long run.

[@SAMPADEE]

Thank you for the insights Mario! Has been a very helpful and informative video.

[@MarioTomicOfficial]

Glad it was helpful!

[@bigpicturegains]

Becoming proficient enough to become your own cook, if you have nobody cooking for you, is highly important. Relying on convenience foods which are usually highly processed and lacking nutritional value is a recipe for disaster.

[@IWantToStayAtYourHouse]

Facts. I cook all my meals even tho i live with my parents

[@ythelldoineedahandle]

“If you have nobody cooking for you” Cooking is a life skill, every adult should be able to cook for themselves!

[@bigpicturegains]

@@ythelldoineedahandle I agree 💯

[@ythelldoineedahandle]

@@bigpicturegains so learning to cook is a must for all adults and not only if you don't have your mommy or girlfriend, whom you expect to cook and take care of you... you know, like your mommy. Edit: or wife

[@joehernandez3231]

I think I clumsily tried the template this last Saturday just because I know that weekends have historically been a challenge. I'm gonna improve on that now that I watched this video. Thanks for the great tips!

[@MarioTomicOfficial]

Cheers!

[@Raist3db]

Great great tips. Thanks for sharing these. Strategies for a forever-change in how to eat so it sticks forever.

[@ironmanix2835]

Loved watching this! So true and a great question to ask before we eat.

[@asunraychan]

Thank you for the video. I found that focusing on performance help keeping me on a good diet. If I want to lift heavier, I need to eat more protein, good carb and fat. If I want to do more pull up, I need to lose weight. It is easier to be on track than when I focused on the number of my weight alone.

[@mikeyingfitness]

Really solid advice. If people have all these 5 habits, weight loss becomes super easy

[@lukamagicc]

ENJOY what you eat. At first I didn't enjoy eating my eggs without any kind of salt and I hated wheat toast but after a couple months I don't even think twice, as for dinner. I am usually tired at that point and less likely to stick to my diet, I work 9 hours a day and go to the gym at least 5x a week. So what do I do? I eat this marinated chicken from my local grocery store that cooks and tastes delicious in less than 10 minutes. BAM add some rice and some fruits or veggies that you like and now for a couple months straight I have been killing it. I don't feel like I'm dieting because I ENJOY what I eat. My biggest rule.

[@CGFernandesOficial]

I really enjoy your videos. You go straight to the point and you have a nice way of delivering your message. The video itself is also very agreeable, the way it works with text and images. I always feel compelled to watch them.

[@emanuelpalazon6508]

a trick that im following right now is, if i eat too much on weekends, i cut out my breakfast/afternoon snack that week, so i dont aggresively cut calories , just reduce it a little

[@therealtulip]

Great video, Mario. Could you maybe share one or two of those meal templates with us?

[@franciscocamarillo7518]

Thanks for the info

[@MarioTomicOfficial]

Happy to help!

[@jfar3340]

I spent 2 weeks in Italy and had a high calories, high carbs, high fat, high in sodium, low in protein diets with daily alcohol and dessert: I lost 2 pounds.

[@almabe7608]

I'm Italian, I spent two weeks in New York and I shredded 😜 you know why? Because I walked every day through around town sightseeing so much that I had holes in my sneakers.

[@sternits]

I would love to see your templates for different types of restaurants. Thanks for this video.

[@SylwekGrega]

Amazing video! Thank you for all the advice and help Mario!

[@simonasb1208]

Fantastic, thank you Mario.

[@guymen8]

Brilliant video! Love you Mario!

[@stevantrbojevic]

Great video, very helpful!

[@MarioTomicOfficial]

Glad it was helpful!

[@Knud451]

The last one is a really good tip you can use through all of life! I want to add having losing weight as a real goal. If you truly see it as an important goal, you'll automatically go through all the hard times doing the right things because you're focusing on the goal.

[@manishkharat5984]

food template is inspiring

[@28lrod]

Highest ROI foods! Great strategy!

[@MarioTomicOfficial]

Thank you!

[@competencyplus5144]

Amazing content as always. Extremley informative and logical.

[@nigel7880]

Brilliant, Mario!

[@MarioTomicOfficial]

Thank you!

[@SolidTrades]

Great video !

[@MarioTomicOfficial]

Thanks!

[@ronaydin353]

no matter what anyone tells you. You will learn more info as you keep it consistent i’ve learned so much in almost 5 years of me doing this what kinda workout i gotta be doing how many calories i gotta be eating u just gotta see what works best everyone is different but i can I definitely agree what Mario said in this video Thank you 🙏

[@infj2177]

Wow! I’ve seen so many videos about this topic, none of them goes into psychology, where it all begins.

[@ParadeTheGospel]

Thanks for the advice! It was really helpful and I also love how are you talk about eating in terms of investing. That is speaking my language!

[@MarioTomicOfficial]

Glad it was helpful!

[@sashablack6963]

Biggest difficulty for me is the fact that I'm cooking for my whole family and everything we eat is our traditional foods. It's pretty healthy as everything is homemade but it makes it so much more difficult and time consuming for me to accurately track macros and ensure that I'm in a deficit, if anyone has any good tips I would really appreciate it 🙏

[@Alex7Mode]

Yes, don't try to perfectly guess the calories, just enjoy them in moderation. Remember that you can always consume smaller portion sizes of high calorie foods. I'd suggest you'd take an approximate estimate at first and roll with it through your months of dieting. It's not the accuracy as much as the consistency of you tracking that value over time that which is important. Also, the OCD that arises when trying to perfectly track all calories (been there) will make the dieting experience very much stressful instead of enjoyable (which it can be).

[@mozerm]

Would love to see some of your templates for eating out.

[@tonsantos21]

Nice video and content Mario. And the edition is getting better and better. ;)

[@BaldOmniMan]

It’s a me, Mario. Okay I couldn’t resist 😂😂😂

[@MarioTomicOfficial]

Hehe

[@duojet1959]

Great video Mario! Rich 😁

[@MarioTomicOfficial]

Cheers Rich!

[@LosFerrer]

Another gem video. Thanks

[@jfar3340]

Scheduled eating: people eat just because it's time to eat, or time to snack (even worse but happens often).

[@hishammohamed1167]

Hello! How things are going? Please, tell us all about the reasons and all the internal and external motivations that you went through until you get this beautiful body shape. Thanks Mar

[@chrisvelasco1535]

Can you make a video using examples of you "eating out" templates?

[@gregsbrown85]

Fasting is easy for me so I but getting enough protein in a day is difficult. I drink coffee and have a protein shake for breakfast then wait for dinner. I can eat anything I want for dinner but I try balance my carbs and fat. Then after dinner, I eat another protein shake. I try to keep my cals around 1800. I'm 6,3 210lbs. I lose roughly 1.5 to 2lbs a week sticking to this

[@timw4682]

This video was featured in Men’s Health. Congrats Mario.

[@MarioTomicOfficial]

Awesome! Happy to see it's reaching more people!

[@donstoddard8458]

Mario you're the best thank you

[@JGComments]

Mario is a world class fitness expert. But that’s nothing compared to the creative ways he asks us to Like and Subscribe!

[@12345theanurag]

Love from India ❤️. You are always spot on.

[@GR-uc1gq]

This is a good video. Thanks

[@jamesfleming1155]

Great video. My issue is alcohol. I do great all week but I have a super stressful job. By the time Friday hits the entire weight of the week is on me and I drink all day on Saturday and Sunday and end up stagnating despite going to the gym all week and being on point with my calories. I am able to go a few weeks at a time cutting out alcohol but I always end up falling back on it. So frustrating.

[@wakapuwear9670]

smoke weed

[@ythelldoineedahandle]

Meditation? Works great for me!

[@corythor]

Is there anything you can do throughout the week to reduce or eliminate the stress along the way, (during the week) so that it isn’t quite as overpowering by the weekend? I know meditation has been a huge factor in my ability to handle stress. As little as five mins a day can have some serious results. It’s free and hardly takes any time at all.

[@jamesfleming1155]

@@corythor thanks everyone. I actually left my job and am working on my own business now. Stress is so much lower. I rarely drink no. I still drink like once every couple weeks but I’ve managed to get it almost eliminated.

[@ditz3nfitness]

I wish we learned about nutrition more in school tbh. You learn so much about the body and such in biology but never about food…

[@MarioTomicOfficial]

Hope this changes soon!

[@ditz3nfitness]

@@MarioTomicOfficial With the increase of overweight people in America, they should know that it's crucial for their society to begin to learn them simple nutrition

[@officialthomasjames]

They don’t want to hurt people’s feelings nowadays. The truth hurts.

[@pinkflamingo8806]

Templates are a great tool. As someone who travels a lot, having known good food on the road is key. You see so many people who travel a lot and gain a lot of weight because it’s so easy to add an unlimited number of calories to their diets.

[@intotheshoot7324]

Very informative and I went from 24% body fat to 13% and gaining muscle by eating with a purpose

[@FitAfter50]

I mostly agree but sitting in front of a tv is not a great change of state. I think that just brings on more snacking habits. As we eat sitting down most of the time, TV watching exploits that habit or environment. Going for a walk, doing chores, etc. to occupy the body and mind are much better choices.

[@Methodius7]

Start smoking instead than :D

[@FitAfter50]

@@Methodius7 great for weight loss I hear. Good point😉

[@steven4569]

The Rock does this...his "cheat" day food photos are marvelous. But he always budgets for them accordingly.

[@Slayer-33]

Is that a Series X I see in the background? Fistbump bro. I have one too 👍

[@howardkerr8174]

I think that I am currently losing weight, albeit slowly, because I got rid of nearly every type of " sweet " and/or " junk food " (I still have a few cans of fruit in " juice ") and I realized that I was often eating for the reasons given by Mario...but also because I just love to eat/love the taste and texture of certain foods. This " diet " started 3 weeks ago, and my belts...as well as my trousers, are too big/baggy on me. I do walk everyday (2 miles), don't eat between meals, well, almost never, and make a very conscious effort to walk past the junk food aisles in the grocery store. Unfortunately, I have a tendency to get to this 3 week point and then I always get derailed. I have my fingers crossed that I can make it permanent. I know that I will never look as good as Mario, but I want to look better in my clothes and be healthier as I currently have high blood pressure.

[@randomperson8771]

I do often habit eat, Especially sitting down to watch a film or Tv show on Netflex, once I settle on what to watch, My next port of call, What I'm I eating during said show or film. Guess its simply a habit I've developed

[@RelaxAndSmokeMeth]

I'm always looking forward to my next meal and realized cravings last about 20 minutes if you have downtime.

[@user-jn7mv4gl1r]

YOURE THE BEST KZbinR

[@SheldonKreger]

Great to see some original thinking!

[@MarkPeterson2023]

Hmmmmmm I’d like to see these templates. Partly because I’m curious about how to set that up for myself, but also because I’m nosey and wonder what kind of food ya like.

[@InappropriateShorts]

1:48 or eating zero calorie treats like gluten free shaved ice 🍧 (no syrup)

[@darrensmall1133]

I hit the like button and all of a sudden my cravings have gone away.

[@MarioTomicOfficial]

Nice one! :)

[@allthingselectricinc]

So does lowering calories actually work to lose weight?

[@fuckerno12]

great video, the biggest mistake i usually do is not eating out with my friends and family because i'm worried that i would ruin my diet. you mentioned templates for planning your meal but my only concern is that you can't measure your food using your eyes so how to know how much you are consuming if you want to plan such meals?

[@Altowner]

Check on the website for the restaurant. Alot even have the calories listed on the menu. It might not be 100 percent accurate. But its close.or order a steak. They usually say how big they are. Then get a plain salad.

[@cjusino85]

When you day template can you elaborate? Can u give us an example for the template you use and how many calories for Italian restaurant for example? Thanks

[@KMCGmom]

Great vid

[@TabithaStar]

What if I’m literally hardly ever hungry, I usually skip breakfast and lunch because I’m not hungry which means I have one good quality meal a day but it’s not enough calories or protein for a day.

[@vincentFGC]

alright you got me, here's your like sir

[@tripeboi]

Do you have template videos for each type of restarunts?

[@gustavo45877]

Your vídeos are pretty good Bro.. keep up the good work!!! I Just Lost 100 pounds but i got plateued really bad.. its been more than 1 week that i dont lose 1 pound

[@stevenkingsan1265]

90% of my why I eat this now is to get my 160g of protein.

[@IWantToStayAtYourHouse]

I go for 190 g protein hahhaha

[@mspeed2107]

Hey @Mario Tomic Love the channel and I have been following you for about a year now. Had a quick question that I am sure you have some insight on. So I have been low carbing consistently for about 3 months now. I am at the stage were there are time where I am just NOT hungry at all! This is usually on a light workout day (cut the grass, walk the neighborhood). When I noticed this it kind of freaked me out because I had in my head I should be eating something right now. I was full of energy and ready for a full work out. My question is, Is it normal to not be hungry on a low carb diet and what if I am not hungry and can't hit my macros? Is there a solution for this?

[@geno5169]

How do you do make sure you’re eating enough calories?? To get lean or to bulk up alitte? I eat between 3 to 4 sometimes eggs with my oatmeal with blueberries..how do I know if I’m getting enough calories plus protein in ?? I weigh 164

[@robtonge5516]

Great video

[@MarioTomicOfficial]

Thanks!

[@TheChillimouse]

I have a question. I did cut out all crap type food. i am overweight. and started weight lifting 4 months ago. Now I always got told in my younger years that cutting was not that important. because if you have more muscle you will burn more fat just because muscle mass uses energy. so when you bulk and do not really overeat too much. You will eventually get in better shape. with more muscle. and then cut the last of the fat. with going in a deficit but keeping the protein up. but to many youtube expert that give different advice so should I keep gaining muscle and basically stay at the same weight or should I go cardio and deficit and lose both fat and muscle?

[@stb357]

Can you share your eating out templates?

[@patricia__alves_]

I’m curious about your templates!