My 90 Day Body Transformation (How I Did It)

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[@OmarIsuf]

Unfortunately I don't have another starting photo that is front relaxed but you can see what my before physique was like here (10 min mark): kzbin.info/www/bejne/Zoe3e3-vj7OcfpY I went from 197.6lb to 179.2lb in 13 weeks (approx. 90 days). In this video, I detail EVERYTHING, the weekly macro adjustments and overview my training intensity per week. For the thumbnail I attempted to recreate the photo on the left after leaning down. We did the photo shoot at midnight so we couldn't go outside but the no pump, relaxed and slightly leaning forward we recreated to give a visual example. This is the final video that will be done on my 2019 weight loss transformation. In 2020, I'll be getting leaner. For now, I'm going to pivot into a strength/mass phase and will have a video on that later. To everyone that wants to undergo such a transformation, it is well within your capabilities.

[@bishbashbosh-j6z]

I'm glad you called that out.... I'll stay quiet now. Honest video as always Omar

[@ralphwarom2514]

You look like you belong on the cover of a romance novel with then big hair. lol. Well done with the getting lean.

[@user-mu1gj1sb6d]

You kinda just look the same to be honest, just different lighting lol

[@JeeVeeGatoStyle]

Less beer and better lighting? Got it!

[@ballerlifestyle7725]

When are you going to start benching heavy again?

[@heavymetalfitness2091]

For the record it’s easy to transform your body when you don’t train calves.

[@Leonardom667]

This guy will tell you FOR FREE more than you need to know about bodybuilding, the small details that really matter for someone who tries to lose fat while maitaining muscle AND what kind of training he does. Unlike a PT that will take 200 bucks from you only to give you a cookie cutter program that is mediocre at best or even bad. That's why we will always love and respect Omar.

[@davecom3]

And hes stayed natural. Kudos to him and Jeremy Ethier and a handful of others who haven't resorted to PEDs to dupe their followers.

[@haggisa]

DAVID Yikes.

[@snipernosnipingp]

@@davecom3 Natural??? Have you seen what Omer Surfclam is willing to do for creatine?

[@colinhudson9808]

@@snipernosnipingp would he train calves?

[@johnwig285]

@@davecom3 who???

[@positivewarrior5206]

405 squat for 12 reps?!?! Can we all take time to appreciate how freakin strong this dude is getting??

[@magalimartinez8629]

Fucking amazing

[@AthelstanofHwicee]

Walking is seriously underrated.

[@dukenukem8828]

Yup, on everycut i do, i only do walking cardio. I do 4 -5 days a week since its actually therapeutic for me

[@joocypaleorc2149]

Im surprised actually. I have a job where i am on my feet 8 hours a day and i average 15k steps a day and sometimes go around 30k steps. I didnt know it burned that much cals. Still fat though.

[@fred70829]

Joocy PaleOrc it’s probably your nutrition my guy

[@AthelstanofHwicee]

Joocy, You can't outstand a bad diet.

[@JosephRussellStapleton]

@@joocypaleorc2149 Yeah, because you can't just rely on your body to regulate your hunger properly. We live in a time when the majority of the food we eat is largely made up of chemicals designed to artificially increase our hunger. You need to at least loosely track how much you're eating.

[@ScottHermanFitness]

Looking phenomenal man. OG ALPHA STATUS!!

[@TheRealGuywithoutaMustache]

Heya kids, wanna get lean?

[@fightnight14]

aye aye Captain

[@noncalamari4746]

fightnight14 I can’t hear you

[@lanz2168]

@@noncalamari4746 aye aye CAPTAIN!!! "Oooohhhh Who lived in a pineapple under the sea"

[@christiansalinas4765]

Yes

[@christiansalinas4765]

Got the stuff?

[@freshj749]

Summary: After 10 yrs of lifting, Omer surfclam finally learned how to walk 🙏🏽

[@dumnbuger]

Man Omar I remember back in 2013 you’d always wear stringers to trick people thinking you were jacked, now look at you!

[@nygeek6471]

Being fat and strong just wasn’t worth it to me anymore either.

[@elliot438bcfcVTEC]

15-20% for overall size, health, energy, balance and still see see definition. If you are natty this is. Any leaner you will just looks small

[@stevewalters4773]

@Eugene Stoner depends on how fat deposits on your body.

[@JosephRussellStapleton]

@@stevewalters4773 20% definitely isn't something you should sustain at, just as you shouldn't sustain at 5%. It's best to stay 18% or lower. 18-20% is where it starts getting unhealthy.

[@stevewalters4773]

@@JosephRussellStapleton as a rugby player and linemen I'm around 18 to20% getting lean wouldn't help me out.

[@JosephRussellStapleton]

@@stevewalters4773 I just suggest staying closer to 18. I completely understand that going lower than that would negatively impact your performance, just looking out for your health.

[@ddddd8327]

Blogpost ahead. I followed what you taught a months back about fat loss. That one video about micro adjustong your calories through out the cycle. I was 107kg back in Jan 2020-1 and was able to cut down to 98kg by April/May. I also applied what you taught in the other fat loss video (that one vid where you said this place looked like a scene from "Are you afraid of the Dark?"). It was essentially a guide to adjusting volume and intensity throughout a cutting period. I was counting my calories autistically but stress outside the gym came into play so I stalled for a bit. Now my next goal is to go somewhere below 90kg. I've been thinking about this for months on end, yesterday I decided that it's time, and here you are poppin in my notifications about your methodology on your latest fatloss phase. I managed to maintain 80% on my lifts. Thank you, Omar. You are truly based. Bless you, King. P. S. Ive been a fan since 2013, ever since scooby mentioned you in one of his videos.

[@OmarIsuf]

This post means a lot man, thank you very much for writing it and best of luck on your journey. Also, Are You Afraid of the Dark is amazing.

[@99999george]

I'm trying to lean out at the moment and this has really helped. Thanks a lot Omar and honestly man, this is one of the most damn perfect cuts I've seen on KZbin, nice work my guy.

[@OmarIsuf]

Thanks man, I figure it is most important to explain HOW I got lean in detail and HOW it would apply to everyone out there.

[@zacktrever1878]

I'm on my bulking phase with no cutting in sight

[@henri4730]

YYEEAAHH BUDDYYY

[@benjamin07420]

Same

[@bloodhonorgenocide]

Bulk phase eternal

[@austinjenkins9445]

You can bulk and be strong and not be fat

[@jobvandelaar7977]

@@austinjenkins9445 How ? I always gain fat, I still eat healthy

[@onezerotwofour184]

I got lean by going to bed slightly hungry a few days a week. That's all folks.

[@davecom3]

1. Dont slouch 2. Use better lighting

[@TimMuaEntertainment]

David C he lost 20 lbs

[@Kixolisjous]

It’s 2023, and I’m back here again ready for another round of the best damn cutting plan I’ve ever followed!

[@Jacktoriousrexrex]

Literally got better lighting and tensed between pics. 10/10 best strat . Yours sincerely No calf gang member

[@alphadoctor1371]

Honest as fuck you always do..... Congrats bro and thanx

[@MARSHALL740]

I paid a fortune for this information years back, you’re the real MVP for dropping it for free

[@RedgraveStrength]

I'm just here for all the comments about the people being here for the comments of those making comments on calves.

[@lloydbartolome1109]

The actual meta of the comment section 👀

[@nomercy8989]

Oh my god you lost weight by being in a caloric deficit. How is that possible?

[@nateinsane4023]

Tren

[@dogmapile5832]

@@nateinsane4023 tren ah temmmda.

[@zacktrever1878]

With *movie magic*

[@nomercy8989]

Got more likes than Omars pinned comment. There must be a glitch in the matrix.

[@ogieblam6470]

I’m sure Omar will have another 8,000 videos explaining this complex concept to us.

[@MoonRei1]

This is the best seminar on a real fat loss example. This is such a detailed, video. The practice of rehearsing this speech shows. Awesome freaking stuff.

[@RobHealy1]

Out and about and away from the house. Never heard a more Canadian sentence in my life.

[@carlosamador3045]

Literally followed the same exact diet (numbers were different due to weight differences and body types) and i can honestly say this is going to be my go to routine for cutting, literally kept almost all my strength by the end of it, and didn’t feel diet fatigue at all, thanks Omar!

[@wylergurden9601]

WE MUST GET THIS BUTTERY MAN TO 1MILLION SUBSCRIBERS!!!

[@GagoGamesYT]

This is by far one of the best videos I’ve ever seen on the topic, keep it up!

[@gt_hapi4844]

can you show your typical day of eating? and do you think intermittent fasting is a good idea?

[@Dominik.S.]

If intermitted fasting works for you then it's a good idea. Get on an adequate amount of protein around your training and schedule the rest of your eating in the best way for you

[@allyramadhani2632]

That is what we call a true transformation. Natural and u can see on the image clearly. Keep it real

[@ITssssssAaron]

Would be interesting to know how much your weight fluctuated when you went back up to maintenance. Also, how you estimated your new “maintenance” i.e. based and previous experience or an estimate etc. Appreciate the content!

[@apallok54]

Wrestlers; I'd cut that in two days and still be 2 lbs under. Two days later, puts it back on

[@IrateWizrd]

The stuff fighters do in the few days before the weigh in is some of the dumbest shit I've ever seen, it's impressive though.

[@DarthNoshitam]

Walking for an hour burns 400 cals, dude walks like a cheetah!

[@eccentricshaun7637]

Depends on the incline. For me, 45minutes at a 5% incline and 5kph speed burns 350 calories.

[@bigzachful]

Max the incline to the 15% and obviously youll burn way more. Get on a Max Incline Treadmill and go to 25% Incline and burn over a thousand calories in an hour. At a walking speed of 3.0 at 25% Incline the treadmill says i end up burning 1,300 calories wich is accurate.

[@andrewbens4515]

Do people ever do transformation photos in the same lighting with the same posture

[@scorpionmk1595]

That would be fair...

[@Itsgoodtobethechazz]

It’s because the difference isn’t that impressive when you are a natty :P

[@scorpionmk1595]

@@Itsgoodtobethechazz Amen that's true...

[@issameharchane3009]

am sick and tired of theses transformation photos ! total BS... look at those slouching shoulders ....come on Omar !

[@UltimateHibz]

He 100% lost weight, got leaner and looks much better. But obviously the contrast is much better too with a unflexed before pic

[@sergiomohedano9569]

THIS IS GOLD. Thanks Omar for the work🔥

[@butsmash]

That hair flow is metal god type shit, I'm jealous

[@mrcreditunion1]

What an awesome transformation Omar! Nice sticking to your goals and look forward to hearing more about your 2020 plans!

[@swiftla]

ALOT of useful information here. Alot of online gym gurus charge for this stuff and don't even present it as well as this 🤣 nice work. Really helpful

[@Tyler_Egan]

Best KZbin channel out there

[@ahmedasabti]

It's not an aggressive fat loss method. I like it. Pretty relaxed and can training intensity high

[@ahmedasabti]

A very long carb cycle or refeeds 😂

[@matthewnolen9008]

“ I did not do cardio “ *10,000 steps a day*

[@Reppintimefitness]

Good job bro

[@lawrenceb3434]

This is more info than most audio books and it's free. FIRE!

[@cv0669]

super impressive man - coming back to this video after about a year

[@smogo96]

Fantastic video Omar as always.

[@alexandraward3619]

You mention increasing your daily steps during this process, but any advice for someone who regularly gets 15,000 steps from work?

[@lucasjay1000]

I’ve noticed my biggest issue in the past with cutting is being scared to lose a lot of strength and muscle by eating too low of calories. I did 1 week on maintenance calories every 4-6 weeks for 4 months and lost 5% Bodyfat and maintained my muscle mass

[@Calida]

This is really helpful to think of it as cycling and resetting like this, I always struggle to maintain for longer periods so this type of info was really helpful!

[@arch7angels15]

This is an absolutely fantastic resource. Thank you sir.

[@garagegymsanctuary7139]

Awesome work man. I just bought you and Knuckles book, some great stuff. Going to try and incorporate some of what you said in this video and build my own program.

[@alfonsonicolasbacusmo3820]

Currently trying to lose fat because I wanted to be more athletic and also currently experimenting with calisthenics so I assume being lean helps with that. Thank you for the information brother. Godbless.

[@Firmly_grasp_it]

Took you 90 days to get that lean?!? Not impressed... specially since your on creatine

[@afrodude4782]

Point is he still did it. Results trump all else

[@marcochavezjr9180]

@Evil Morty people been saying that bullshit for years

[@austinenos4641]

@@marcochavezjr9180 Almost like it doesn't happen overnight eh?

[@amegagorilla]

Guy's, I'm no expert but I'm sure Ryan here was making a joke. Also how are you guys waxing each other up in politics on a lifting video... 😂

[@danielkirkland3366]

Evil Morty China along with Russia or anyone else ain’t going to be taking over the world you deluded moron

[@spde]

I didn't just like the video - I loved it 😁 Someone at the gym explained this to me (I am obese, but I train hard, so I want to lose weight but don't want to lose all my #beginnergains) and this seems like the most sustainable way of maintaining weight loss over time. I can't seem to get down to 20% deficit but I manage 15% just fine and I can cycle on and off like this pretty easily, so am looking at a longer period of time, but having the principles explained like this helped things to really sink in

[@aukojismor]

Great video man, i have it bookmarked!

[@hankhilldoeshisthing]

The intro kills me every time gaw damnit! 😂😂😂

[@kristac8123]

Thanks Omar, I've really been wanting to drop some bodyweight so I actually look like a lift. I think with this I'll still be able to maintain my weightlifting schedule and plans, and put myself in a good position for a local meet next year!!

[@jonatanolsen37]

This is the kind of videos i subscribed for :)

[@fatnesstofitnessthereandback]

Omar that’s it. I will try what Papa Helms had you try. Will return and report in 90+ days. Thanks. This made me excited to cut again!

[@GleaMDMK]

I can't like this video enough.

[@tamslean]

TAKE some notes. Great vid dude thank you for your efforts and congrats \,,/

[@humblestrengthgaragetraining]

Thats some sick awesome content man! Respect!

[@rowanhealy]

Thanks Omar, I will try this in January when I finish my current cycle.

[@rowanhealy]

Ps I liked the damn video and im eating my fucking vegetables! :D

[@isaacberger2561]

This was lit mate. 🤘

[@bcnicholas123]

You look great bro. Thanks for the advice

[@orphncriplr]

Inspiring stuff man. And invaluable info. 👍 Thank you!

[@f.j.a.r2908]

I lose 2.3lbs a week which is 7 pounds every 3 weeks, I’m on a caloric deficit of mostly proteins, and fibers, yes I eat foods that contain carbs but I get my carbs from vegetables, I’m barely starting my weight loss journey and I am somewhat knowledgeable about nutrition and fitness but can anyone give me any advice about somethings I could be doing better, and improve on? My workout routine is great I don’t worry about that btw :)

[@ShubhamKumar-pn3bp]

I know this might b stupid but I want to know 2 things more regarding this transformation. 1. What supplements you used and their timing and doses. 2. Is it possible to achieve what you said being a vegan ? Thanks in advance for your guidance and amazing content.

[@ryanclarke4935]

Omar, amazing content as usual! One of the best! Just wondering in terms of before you started the weight loss program how many calories were you eating? And also how do you calculate your maintenance level? Thanks and keep up the great work!

[@aakashr79]

This seafood is jacked! So much protein. 💪

[@jathushankar2550]

The goat

[@ericktorres7850]

Looking like a pyramid scheme seminar there. But great video and great info!

[@BlackBird26]

Awesome thorough video

[@holtshady]

Did you walk to walk by pantera?

[@OmgDeadForRealz-Channel-Watch]

Goodwork man 👍

[@fdu6]

Thank you son much. I've been training for 10 years and I've done like 4 or 5 cuts so far. I was looking for a more efficient way to get leaner in a shorter period of time. This looks great. I'll give it a try.

[@arminiuschieftainofthecher2780]

Fede de Ugarriza Honestly, I strongly recommend cyclical ketosis with intermittent fasting. The fasting and keto shred fat and the one-day a week of very high carbs allows you to build muscle and keep energy high.

[@standardgenericname9367]

No wonder I find it so hard to gain weight. I walk 22k-30k steps a day😂😂😂

[@generalpsi8]

Out of curiosity what do you do day to day to get that number? Like do you have a really active job/school life or do you just try to walk a lot?

[@standardgenericname9367]

Working in a shop stacking shelves atm so continuous walking for 7 hrs and then walking 20-30 mins home as well. Absolutely knackering on leg day 😂😂 😂

[@bigzachful]

The Max Incline Treadmill. At 20% to 30% Incline. At a Steady Powerwalk of 2.5 to 3.5. For a half hour to hour. You will burn over a thousand calories in an hour session.

[@armandaspuckus4636]

Do you count the calories u lose in traning beside the calories u lose by walking too? Or is jalking just an addition to traning?

[@johnmole9958]

Top vid geeza!

[@ZasZasZas9]

I need some help guys IM SO FRUSTRATED, hopefully some of you went through the same and can give me helpful advice. The issue is that I can't deadlift heavy because I fucked my lower back like 2 months ago. I've always felt this subtle back pain while deadlifting but it never really stopped me from deadlifting, the max I've deadlifted in the past was 120kg for 5reps, which kinda made the lower back pain worse for the day after but it came back to the usual subtle pain 2 days after. Then I wanted to try a different program during the summer to see if the pain would go away from not deadlifting and squatting (doing other exercises like leg presses etc, more of a bodybuilder program) Then after the summer I said fuck it and started Stronglifts, started with low weight and built back up near to where I was on Starting strenght (my first strenght program ever). Once I started getting closer to my previous numbers the subtle low back pain and pressure was back, but honestly I wasn't really worried, I kept going and getting stronger. (I also felt that while squatting even when I tried my best to keep my low back safe by bracing correctly, neutral spine, flared toes and knees, no butt-wink, etc,etc...) The day I fucked my back I had one of those superlow energy days and I also was on a 3rd cosecutive day of stalling my Squat on 95kg (never squatted that much) which drained my energy even more. I did my overhead press and then moved onto the deadlifts. This one time I had to deadlift 110kg for 5 after the warm-up, felt some extra pain in the lower back and I assume my form was terrible due to 0 energy, but I brute-forced it and the last 2 reps I could feel a lot of pain in the lower back. The 2 days after I couldn't even bend over and I stopped lifting for 1 week and a half before deloading the fuck out of my squats and deadlifts and resuming Stronglifts 5x5. I could definitely squat and deadlift but now my dealifts feel even worse than before and with less weight (currently stalling at 90kg due to fear of making it even worse). Since I came back from that 1 and a half week of resting I've tried almost everything I could, from using a religiously "perfect" form to protect the back with a conventional DL, to a sumo, and currently a semi-sumo or squat-stance DL (feels the best. i'm a 6'4 96kg bw dude with long as fuck legs). I also foam rolled, massaged tight tissue with a massage ball, stretched, added extra low back and core exercises, hip and ankle mobilty exercises... basically I tried everything advised from many different trustworthy sources, such as allan, mark bell, omar, stefi cohen, and I could keep going for days. It's been about 2 months since the injury and today I squat-stance deadlifted from 60kg to 90kg (not 5x5, doing more sets and reps at the moment) because I'm still testing the grounds. Can definitely feel that low back pressure and subtle pain which becomes more intense the hevier the load (obviously), but I realized it's usually very intense in the first 1-2 reps and then if I do touch and go reps I feel nothing... but I usually have to reset to keep form in check, start new sets, etc... Like I said I try to have as perfect form as possible: barbell above mid-foot, brace correctly and tight, shins to barbell (I DO NOT MOVE THE BARBELL), neutral spine, lats engaged, tuck my chin, push the floor as if I was leg pressing (here's where all the perssure/pain occurs) and then the lock-out is very easy. My frustration is that now, with a close to flawless form, improved hip mobility, foam rolling, really good warm-ups and everything I could do, after 2 months I still can't deadlift heavy, which is all I want... but the pain and respect for another injury is stopping me... I REALLY DONT WANT TO MAKE IT WORSE AND LAST FOR EVEN LONGER... Last thing I wanna try but doubt will solve my problem is purchasing a powerlifting belt, I'll get it this week but honestly I don't it's going to stop the pain or allow me to deadlift heavy without injuring myself...(oh and also I use Chuck Taylors which feel amazing) My current mentallity is that I'm gonna have to stall at a lighter weight for god knows how much more time until the pain is completely gone so I dont make it worse... very frustrating... Sorry for the wall of text I wanted to make sure I explained the issue as detailed as I could, hopefully some of you went through the same and know better on what to do... Thanks in advance!

[@101kingsfan]

I average 16k steps a day. Has helped with weight loss, doesn't interfere with sports or weight lifting. In fact it helps warm up for the game. Want to get down to 190

[@TheSalvaDoorian]

Any thoughts on making the diet breaks maybe 1 week long instead of 2? I’m three weeks into this and I started at 185 and now I’m around 177.5lb. Was aiming to get to 168-170lbs.

[@RiDankulous]

Great summary with the figures and excellent work losing so much weight carefully. I don't count macros although I do suffer from some protein anxiety at times. On my program, all macros are fine when eating a diet of whole plant foods of sufficient calories. If I have lower protein percent than you it's no matter to me. I can't maintain a deficit and I'm holding break even right now, but I am working out and kind of happy with the weight. Thanks for the great videos. Large amounts of whole foods that contain fiber generally tends to prevent hemorrhoids, plus getting enough water, too. I'm getting over 70 grams daily =D

[@awreckingball]

Before is in bad light, after is in flattering light. That is all.

[@angellomeli3801]

Thanks Omar. Very cool!

[@hibiru6868]

You said that you lost ~7% strength. Do you expect that to comeback just by being at maintenance for a while? You're current body fat percent doesn't look like it should hinder your lifts, it seems like it would be the deficit. Anyway, that's a nice healthy look. I was interested in this video since I'm on my last ~20lbs of weight loss and can't wait until it's over. Although I'm shooting for stomach vascularity - as long as I see one vein in my stomach I know I'm as lean as I want to be and I'm good.

[@nikofrazier16]

Love the info man

[@jananilcolonoscopu4034]

A great video, thanks for the info

[@timmoyer6037]

Great video. I love your straight forward presentation. I wonder how this would work in reverse. Never had success with a bulk, just kind of got fat. However, eating a few weeks at surplus then two at maintenance seems like a more measured approach. Just curious on your thoughts.

[@harlemdeni]

Sorry if I missed it, but what's the body fat percentage between the beginning and the end result? GREAT TRANSFORMATION, btw. You ROCK, Sizif Prickstuff!

[@fromthe6ix166]

Nice weather in the 6ix with 6degrees today with rain lol

[@vaiona5156]

Dam havent been on this channel for years.

[@jakubb3368]

So you've shown your "before" pictures, but where can i find the ones after transformation?

[@claudiofransson9333]

Great video, Thanks!

[@judgejaywebster]

5:02 the most underrated form of exercise to get lean...

[@andreac5152]

300 extra calories for 4-5000 steps may be overestimated, more like 150-200.

[@Moe27777]

I agree

[@88oscuro]

Agreed. I think I burn about 600 calories at around 12k steps.

[@edwardPCH48]

@@88oscuro no, u don't

[@MastodonMonkey]

Watching this while eating mcdonalds and drinking beer. I want a cookie

[@simplysupremephotography2246]

we are literally the exact same weight. let me try this!

[@renolok47]

Great job hard work pays off. What was your lean body mass at the start and finish? And what was your body fat % start and finish? Thanks for the free info

[@robocop1441]

sun and steel

[@zedgates7037]

Respect bro

[@theogpill]

Lighting, pump and angle.