Strategic Intuitive Eating - An Easy Diet for Lean Muscle

My full eating plan: www.thebioneer.com/strategic-i...
Optimal Protein Intake: www.thebioneer.com/how-much-pr...
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For many people looking to lose weight/build muscle/both, starting an intense diet that invovles counting all your calories, going hungry half the day or completely removing an entire foodgroup is not the best option.
While these methods can all work, they've intensive and they involve a lot of sacrifices to make work. Personally, I'm not interested in a diet unless it is something I can realistically maintain indefinitely.
Enter intuitive eating - or my slant on it: strategic intuitive eating. This is somewhere between being relaxed and strict. It means being mindful of what you eat but not letting it rule your life. I use some simple rules that help me to eat well, and I think this is something that other people watching may be able to benefit from.
I hope you found this interesting/helpful. Thanks a ton for watching and I'll see you next time. Bye for now!

[@tbo2120]

About time someone with a great physique and a normal life had something to say. Props. You’ve just saved KZbin ‘fitness’

[@strongbear3369]

Pretty humble guy 👌👌

[@terrykim2743]

Yes and most importantly he's a fan of anime

[@Alex-qc1mt]

Absolutely spot on. Relatable. Genuine. Grounded. Insightful. Makes a nice change from being shouted out with a straight face by some random American on steroids.

[@coltonruscheinsky7863]

Here here

[@charliebrown2974]

Watched this vid and was going to say exactly the same thing! The world doesn't need any more fitness blowhards... Bioneer is producing genuinely interesting content without coming across like he's trying to start a career in Mumble rap.

[@MarlonOwnsYourCake]

This exemplifies why this is my favorite fitness youtuber, He's one of maybe 4 who doesn't seem like a dickhead and of those 4 one of Maybe two who's all about functionality over aesthetics, not worried about super low body fat %, maybe more obsessed with Batman and Bruce Lee than even I am, and a huge dork. I respect it.

[@Guts_Brando]

And a father and husband if im correct

[@MarlonOwnsYourCake]

@@Guts_Brando yeah but anybody can be a father and a husband

[@Guts_Brando]

@@MarlonOwnsYourCake yeah, but in his context, with everything he is and does is inspirational

[@Hyperlooper]

@@MarlonOwnsYourCake not easy to do it well

[@bxmully]

Who are the other 3 you'd reccomend? Check out moreplatesmoredates and Greg doucette

[@oliviafagin293]

You may not be 6% body fat, but in my eyes you have the perfect body. You're not too shredded, you have noticeable muscle, and you're lean enough to have healthy proportions.

[@cloudtdg389]

Man is out here looking beefy 💪

[@goblinslayer6432]

His body is the most realistically attainable physique. Professional bodybuilders need to look like that because of the competitions, but it is not a sustainable thing. His body is best thing to maintain for years, with the right amount of fat and muscle. Only if u want a perfect beach body in summer, with a body like that, a month or 2 of cutting diet is sufficient to get ripped.

[@__umbra]

Not to mention his strength and mobility and resilience

[@nicholascauton9648]

He’s not seriously shredded but it’s very easy to tell he takes care of himself. Probably why he’s one of the reasons why I don’t prioritize having six-pack abs nowadays. I mean I’m not saying I don’t want abs. But in the grand scheme of things, it’s probably the lowest in priority for me compared to chest, back, arms, and legs. In that particular order for me.

[@TimeStrider]

The extremely shredded look of people with 6% body fat (or less) seems unhealthy to me. As much as I respect him I always thought Bruce Lee looked too scrawney in the opening segment of 'Enter The Dragon'. True he looked shredded here, but IMO he just didn't look healthy and a buddy of mine said the same thing.

[@RaffyAyala]

"Eating. Or eating without being a knob about it" - I love it!

[@unnamedchannel4141]

Such a down to earth, likeable guy talking sense (in an industry seriously lacking that)

[@kabuteshiitake7071]

I love this message. Personally my strategic intuitive eating involves 4 ground rules: 1) 8-hour eating window 2) Prioritize protein - I just target about 0.7 grams/lb bodyweight since I'm just a regular guy 3) Portion control - Athleanx taught me how to do this (in the video where he divided a plate into three parts) 4) Prioritize whole food And hopefully I can do all of these 80% of the time

[@shietiero]

I love how subjective this is. You do an outstanding job of not preaching, "I do this, so it's the best!" Thank you for being one of the most honest names in the fitness industry today!

[@ayara8157]

When I was a boy I'd eat four dozen eggs every morning to help me get large. And now that I'm grown I eat five dozen eggs so I'm roughly the size of a barge.

[@starmorpheus]

Lmao

[@MelodyGrooveJunction]

Whats a barge? So did eggs help you? I've been having three eggs for dinner for months now

[@birdyboi7309]

@@MelodyGrooveJunction r/woosh

[@enaiemow]

Liar! No one is like Gaston!

[@rkh3391]

You ate how many eggs every morning?

[@stockvillain]

I'm glad to see someone else approach their eating habits this way. I started doing intermittent fasting by accident - I noticed that on days when I skipped breakfast and simply went into the workshop and started banging away on projects, I had more focus and energy and accomplished more without feeling hungry until noon or later. When I made it a point to lose weight, I monitored calories and managed to drop some 30lbs, which I've held off for well over 18 months now, even after switching to the more strategic intuitive pattern you describe.

[@TheBioneer]

Wow, nice work! I did try going fully intermittent but I was just crashing too much in the mornings. Some days it worked and I felt great (like you describe), other days I couldn't focus. I think I do well with some carbs in me, which is why I eventually switched back to this :-D

[@jasonhollis1254]

@@TheBioneer yes I tried intermittent fasting and had similar results to you. In the end I felt like it was just too forced.

[@LeoMes01]

@@TheBioneer I tries to fast but I ended up snacking on junk food around 4. So I quit. Now I do what you do I am a 14 year old 5 foot kid and I think this is appropriate Breakfast 2 eggs and an orange(supplements are bullshit IMO eat some fruit fool) Lunch Tuna on toast and half a cup of mixed berries And dinner I dont care Sometimes it's some pasta with a tomato sauce But usually its meat, a vegetable, and maybe a carb if I am really hungry

[@thedon9670]

@@TheBioneer exactly the same as me. IF is good for fat people. I'm a similar build to you, and us leaner people naturally need a bit more food in the mornings.

[@UraDrider]

@@LeoMes01 yeah I ended up falling into an intermittent fasting diet for years and all it gave me was a physical anxiety, not bad if you have a problem with overeating but its not great for lean guys imo

[@Monkey80llx]

‘Eat without being a kn*b about it’ should be a Bioneer branded t-shirt! 🎰🎯😂😂 Such amazing content, advice, pragmatism and all round inspiration from you, Adam! Thank you!!

[@ynghuch]

That’s pretty much my eating philosophy. Eat more “good” food, less processed and keep it flexible so you can adjust if you want or need to. I never liked those rigid diets

[@hourglas]

Just eat when your hungry and eat sensibly. Sometimes I literally just want meat. Sometimes I want carbs. Although I prefer to eat more at the beginning of the day then roughly taper off come sleep time. I however have been known to down a huge burger and proceed to pass out, because I'm a human. However I don't make a habit out of it and I do try to eat a lil extra clean the next day. Lol

[@kalinora3901]

@@hourglas I tried the Keto diet, but I crashed because 1.I probably did not fully know what I was doing and 2. It was still too restrictive. I actually needed more carbs than what I was getting. I regretted not listening to my husband on what to eat. I was being stubborn. He told me no diet was necessary. It's basically what you and the guy above stated.

[@hourglas]

@@kalinora3901 its not that No diet is necessary. It's that diet implies short-term. It's a whole lifestyle change that's required. It doesn't need to happen all at once though. Do small things, cut out soda, work out for 5 min a day. Baby steps. Anything is better than nothing.

[@yormthepimp2641]

I know this was uploaded 2 years ago but I just have to say this. This was by far the most straightforward and quick introduction I have ever seen!

[@robvelazquez9195]

I cannot express how much your work has inspired my journey towards expressing myself through fitness. Keep up the great work!

[@anuj0kamboj]

I am so happy to have found your channel. It’s so refreshing to listen to someone with a simple, balanced approach. Love it. Looking forward to your videos.

[@rubenespino8886]

Everyday he gets closer to male peak performance

[@abigwhale1043]

Yup!

[@akagrohl]

One of my favourite channels. Modest, intelligent, considered and .well rounded. You’re contributing to formulating better humans. Incredible work. Keep it up 💪🏻

[@treeman5590]

I honestly love that I discovered this channel.

[@PhenxRsng]

Just wanted to let you know the Warrior Diet is 20-hour fast 4-hour eating window. OMAD is one meal a day.

[@TheBioneer]

Ah close! Thanks :-D

[@jacklindsay687]

Ive wondered about an increased risk of type two diabetes from omad. Larger meals make your body create more insulin and large fluctuations of insulin gives you an increased risk of developing diabetes.

[@sercandemir7343]

Yes very similar But in the Warrior diet you can eat just very little in the undereating phase And the foods must be very low in GI But in the Overeating phase you can eat to your heart :D

[@CheekClappersPodcast]

@@jacklindsay687 but taking extended breaks from food allows your insulin to take a tolerance break of sorts. I think around an 8 hour window is probably best but ultimately I have no idea what I'm talking about

[@aidankhaos7687]

Jack Lindsay That’s not how it works. The less eating keeps insulin response low. So majority of the time you’re good.

[@freakyrocker0227]

I have to admit, seeing this video and reading the article online is truly amazing. When I realise I can be more flexible with my eating plus working part time this will definitely help me. Bioneer you are as always outstanding with information and tips and everything. THANK YOU!!

[@evanbenner2175]

I'm in the Marine Corps and my fitness fell off in quarantine, but since I began watching your videos about a month and a half ago (came for the superhero/anime workouts, stayed for the science) I have completely changed my body composition, improved my PFT and CFT scores, and all around gotten into better shape. Keep it up and looking forward to what continuing training with the knowledge you've provided will do!

[@yaqo6577]

How have you applied this info to improve military fitness? I'm trying to get infantry fit!

[@JasiuJan1998]

The more of your videos I watch the more I like your content, how you structure it, and your approach to life!

[@mariannalogsdon1286]

This awesome. I have been eating this way for about a year to maintain my weight. It’s so easy and no stress. Life is too short. So enjoy staying in shape and enjoying food and family and friends. Your channel is the best.❤️🐸Lots of love from Pennsylvania

[@corywalker8551]

Hello I watched a few of your videos before this one I have really enjoyed them. I really liked Training like arrow and the best training scenes in movies. I really like how you make the things that you share digestible and easy to understand when you're talking about working out and eating in the different research that you do to come to the conclusions that you share with us. I really like that you say listen to your body and all of this. I think of super important. I love your strategic intuitive eating idea. I feel like that really calls to me with my lifestyle as well. I'm a college student and I work part-time so having the same meals for breakfast and lunch really work for me because I don't think about them too much but then being able to relax a little bit around dinner feels good while still not going crazy on crisps or chips where I'm from. Your explanation about counting carbs, high protein build muscle and the importance of nutrients I felt was a really balanced and important explanation. Thank you so much for putting this video together and sharing it with us.

[@andrepeisker4166]

I like you, guy. You're down to earth, reflected and clear, no agenda agent. THANK YOU!

[@jeremyleal6131]

I loved your book my man!! I got the audio book for my commutes!

[@strangenocturnalofficial]

Always an inspiration, thanks for keeping us all healthy!

[@Andriej69]

It's so good to listen to someone with sensible, practical approach

[@tonygibson6806]

Intuitive eating after being on a bodybuilding contest diet is actually really easy, after many years of experience its amazing how accurately you can size up a meal and guess what the macros are ( the exception being highly processed foods with hidden sugars etc).

[@matthewwitherford]

@pennthebaker You should learn to read properly.

[@sapinva]

Good point about energy levels and nutrients. Other things that can lower the energy levels, not enough veggies, too much food for activity levels (although total calories don't really matter), and consuming refined sugars and other processed foods.

[@orenda3696]

I've been intuitively doing this all along. Good to have it corroborated and validated by the Bioneer. This is a triumph for common sense!

[@Jpo-xw1jc]

Very refreshing sir. This sounds like what I try to do. It's relieving to get confirmation. Thank you

[@andreasrydstrom9112]

it says something about the culture when "intuitive eating" means roughly counting calories. I would have guessed it would mean something like: being in touch with your body and eating as much as you feel like from any raw produce during the day and then in the evening having one meal with as much cooked and processed foods you like. (not including ultra processed foods).

[@andreasrydstrom9112]

hey, wait.. did I just come up with a brand new diet or does it allready have a name?

[@andreasrydstrom9112]

this could acctually be a healthy strategy for weight control without counting calories...

[@andreasrydstrom9112]

depending on the produce and the cooked food of course, but with some thought behind that it could acctually be super healthy.

[@nicholascauton9648]

I’ve recently started doing a Pesco-Mediterranean diet this week (Sunday, first day of the week) and so far I’m loving it. Even though I don’t lie, as unlikely as it might be, mercury poisoning is probably one of the biggest concerns in eating seafood almost every day. But even so, I’d rather have mercury poisoning from eating healthy Whole Foods (fish) than have Type II diabetes. And I’m saying this as a former fatty. When it comes to seafood, salmon and tuna make the top of my list. Though my entire eating plan largely consists of eggs, dairy, fish (my favorite protein source), fruits, seeds, and vegetables. When it comes to meat though, I’m usually refraining from them unless it’s a cheat day. The way I’ve modified my Pesco-Mediterranean diet however is actually inspired by the Old Testament of the Bible where I should refrain from certain meats. For example, I can’t be eating shellfish and pork. Which I’m personally okay with since shellfish is kind of annoying at times when I have to break through shells just to get to the meat. And for pork? Yeah. Let’s not get started on that. However that’s not to say I won’t ever eat them in my life. I will eat them on various occasions albeit very seldom. And even then, I’m sometimes reluctant to even touch those foods. As far as training is concerned, I work out six times a week. Three upper body days, two lower body days, and one free training day. Gymnastic rings make up the entirety of my upper body training days (Sundays, Tuesdays, and Thursdays) with just the following exercises. Push-ups, rows, curls, and extensions. All on the rings. With ten sets of ten for the compounds and ten sets of three on the accessories (arms). For lower body (Mondays and Wednesdays), just two exercises: Ten sets of ten weighted squats and ten minutes of jump rope. As for free training (Fridays), that allows me to change up exercises for one day only without compromising my usual five-day routine. As much as I love to work out with rings, as much as I love squat heavy, and as much as I love to do jump rope, I like to explore other types of training that I don’t normally do. Saturdays are strictly a day of rest for me. A day to refrain from training and a day to take a break from my diet that I already enjoy but need to be restrictive about in terms of content and portion control.

[@michaelmorse2216]

This is the first time i've seen this video and wow...you look so much younger and less cut than you do now. It's amazing to see the changes.

[@lancedboyle5849]

You make 100% sense , and have a rational take on what fitness should be , just everyday living,whats the point of giant biceps ,and quads if you struggle with dexterity to screw a nut on a bolt or to run 100 meters? Loving your vids man.

[@calvinwallis2634]

Thank you I’m looking forward to implementing this into my own diet. Will be very easy to incorporate it into my busy life

[@RK79379]

Very refreshingly down to earth attitude. Two thumbs up.

[@daveclifford7895]

Another great video ! Keep em coming !

[@TheBioneer]

Thanks :-D Will do!

[@landonbrock4405]

Awesome. I've been eating alot like that for the last year or so. Been workin hard to get back in shape and fight off the dad bod. Lol. Your right. Its alot easier than that super strict stuff everyone else keeps pushing. Can't follow those for more than a couple months before you break. Better to find a lifestyle that works for your health. Good vid my man. Love your stuff since I've been watching it recently. Keep it up.

[@TheBioneer]

I completely agree! Good luck fighting Dad bod and thanks for watching/commenting :-)

[@neorich59]

Very interesting stuff, and that goes for all of your videos that I've seen..informative and with a nice dose of self deprecation, on occasion! :O) And, I loved the Gaston clip at the end! I've been doing Intermittent 16-8 Fasting for the last month and am loving the results!

[@georgepiddington6563]

This man speaks for 99% of us who love working out we won’t ever be in magazines or win a contest we do it mainly for what it should be for health and fitness but sadly today it seems to have gone looking at some so called fitness channels on here

[@mesolithicman164]

KZbin attracts a certain kind of physique guru. Usually, IMO, someone who uses, or has used, steroids of some kind to attain a body fanboys want to copy. Mr Sinicki has gone the other way, showing the potential for a strong but very mobile and active physique. He's ahead of the curve here, I predict this will more and more become the mainstream.

[@_chimera_]

His workouts look great but when he starts talking his awesome personality really shines. Great 👍

[@vjmadhudath9482]

Is that an Iron-man pseudo-hologram? Pretty cool...

[@terrancekayton007]

This what I’ve been learning and I’ve been doing for the past few weeks, after coming off a strict macro/micro eating structure. Everyone has different goals as you show. Eating consciously and in moderation is basic intuitive and common sense, for me now. … this guy may have a strong libra influences his astrological chart…cause dudes balancing out all of this nonsense I’ve been thinking and showing practical ways of producing the actual results I’ve been shooting for but haven’t had any other role models for it but Gaston.

[@edgarlee2802]

Hello! I've actually lost a couple of pounds inadvertently by following the Wim Hof course (albeit loosely). I've had at least one cold bath every day since April (I'm going the whole year). I haven't changed my diet in any way. I am in fact sitting here with my third bottle of Cobra lager. I've gone from a 34 inch waist back down to a 32 inch. It's like going back in time ten years! I'm fifty-two and a lot of my friends think I'm mad!

[@TheBioneer]

Wow that's awesome man, great work! I've known about the Wim Hof method for a while but just lokoing into it in a bit more detail at the moment. It's fascinating stuff, will definitely be covering it in the future :-)

[@starwarsroo2448]

I do the breathing in bed soon as I wake up, cold shower just the ticket

[@edgarlee2802]

@@starwarsroo2448 Good for you, mate! I've had over three years of cold baths every single day now and wouldn't want to stop.

[@starwarsroo2448]

@@edgarlee2802 well done. I can't stop now, won't leave house in morning without doing it

[@averageillegalmemesdealer]

@@starwarsroo2448 Ironically, despite being so seemingly unbearable in one's head at first, it actually quickly becomes addicting. I made a rule that I would cold-shower every morning, and now I find myself craving a cold shower in the night too.

[@z3ro5um]

Thanks, for the trending positive attitude. We give ourselves a chance when we follow the intuitive path. Perhaps it is hard to pay close attention in the era of loud and psychologically challenging argumentation about this or that approach. Best not to get sucked in too hard and just care for ourselves. Again, thanks.

[@Chobotimus]

Great video, honest and concise. Most of us aren't competing so we need a diet that works with real life parameters ! Not trying to step in here and patronize but I feel the need to remind you that daily tuna is dangerous, from what I've heard and read. Mercury poisoning can and does happen so just be careful! Keep up the great work sir.

[@chri14a4]

I love these videos. Bioneer = true inspiritation

[@HussRisingYT]

Wow it's so weird you uploaded this I was thinking about this topic and this channel. Next thing you know you uploaded this video. Synchronicity is awesome.

[@HussRisingYT]

Great video, simplicity is best.

[@TheBioneer]

It is weird when that happens! I was reading about a technique (which I'll be posting about next!) when a friend messaged me and said 'hey have you heard of this technique, it will be great for your channel!'. Weeeird.

[@TheBioneer]

Thanks man :-) Really glad you enjoyed it.

[@blaincounty8440]

Shahzeb Hussain it's the fbi listening to your thoughts

[@kaoticgamer1404]

Hello, i really like your content because you make videos on everything i want to learn on training the body and mind. One thing i would really like to see you do is make a video in Qi gong and is it possible to combine it with exercising. Mostly iron shirt Qi gong. Thank you and keep making videos

[@TheBioneer]

Thanks! Really glad you like the range of topics :-) And sure - I'm actually planning on doing something similar to that quite soon. There is some surprising science behind some qi gong methods!

[@jmholthuysen]

Awesome approach. Totally agree.

[@envirodan4295]

Brilliant video. I tend to eat either two meals a day or 3 meals which are very light two of them and a big satisfying meal. If your trying to loose weight you just have to watch fats and grains like bread and cereal. If your lean don't worry about them. Also cut down on junk and chocolate crisps etc and when you do eat these things go for healthier alternatives.

[@Kkgeorgievv]

Bro I’ve been using your strategy for quite some time now without even noticing..😄 Great video

[@LordBluFire]

2 years later. Still top tier 👌🏽😤

[@markusmarkus2164]

"I love working out because I love working out" great man, good for you super motivating to see someone who just likes to work out seems normal and has a normal Steve Mcqueen or bruce lee style body compared to all these actors who read from a script when they most likely take ped not that I hold that against them or if you did, but it seems like the short cut isn't something this chanel is built on.

[@amina___6443]

Funny I had no idea you did coding too! I've dieted all my life and my weight fluctuated quite badly. I've never been realy muscular or fit, though I had phases where I was rather active. I'm a software developer, so I'm pretty inactive during working hours, so that's led me to become more active before work, as I find I have more discipline in the morning. Exercise-wise I've worked towards a good regular routine, which is better than it's been in years. I've only gotten started figuring out what works for me long-term food-wise, so your video is a huge inspiration. About two weeks ago, I started trying a combination of things that used to work from previous diets, i.e. calorie counting + creating a meal plan for about a week or two that mostly focusses on the first half of the day, incorporating more protein-rich foods and sticking to stuff that I like and don't mind eating more regularly for that first part of the day. I feel my ideas, so far, seem surprisingly realistic when it comes to maintaining a good health and getting to an acceptable body fat percentage. Makes me confident that I could shed some pounds in the future too. Thanks!

[@clintaustin2817]

I do struggle with my diet and often just don't know what to eat. As you pointed out, all the foods that are recommended, you just can't consume daily. I do like the idea of simple breakfasts and lunches, leaving dinner a more open and relaxed eating experience. Very happy I found this channel as the level of bs is so much lower than the crap being shoved in our faces.

[@lane_positive_vibesbodybui7927]

If only you knew how good you'd look in the bane video here man good work ypur videos are truely some of my favorite exercise science videos on youtube im surprised to hear you shout jax blade out. I am also very inspired by his motivation

[@aliaub75]

Very down to earth and very humble guy. G'Day from Australia 🦘

[@VinylEldred]

You look good man I really love following these videos for myself thank you

[@vladdraculatepes9356]

You must be sponsorised by someone you are too interesting.You are a philosoph like Bruce Lee was. Rarely you get such kind of information and advise.You are a great man!!! Respect

[@Swordsnstuff]

This sounds perfect for me! I'll take this advice on board. Thanks :D

[@ProfessorRevell]

I started doing this a few months ago (before even seeing this video or any like it) and I find this works very well for me.

[@motomasterx5824]

You basically just described my eating plan, it’s what I kinda naturally landed on after being a fitness junky from the age of 15 (31 now). I completely agree with your take on diets as well, I don’t see the point in following an eating plan you can’t maintain. It’s like saying your goal is to be healthy for a few months and then go back to being unhealthy

[@goosetavo2139]

Brilliant video, your style of explanation is so easy to follow! Quick question - Do you not find that you get overwhelmingly hungry eating so little in the first half of the day, as well as after training? Or is it that with nutrient dense food and good rest/recovery, you're generally sated by the routine you outlined in the video. I'm losing body fat at the moment but have plateaud recently because of not being able to get over this fear of being too hungry. Great video to discover your channel with, subscribed!

[@ryanmckenna2047]

Hello Bioneer, love the channel. It is full of great information. Could you recommend to me other KZbin channels on health fitness and diet that you deem to be good. I like your approach but it is not the mainstream. The mainstream advice out there is a bit lacking in my opinion. Be good to know about channels that are inline with your values toward the prior mentioned subjects.

[@mortalkomment8028]

One must like the Bioneer.

[@andybrodski]

Great bench form!

[@monsterbash9758]

I've been eating in a similar way. I'm so skinny I don't bother counting calories, but focus on protein and carbs. I've been eating clean so much I can't even handle junk food anymore! I had a couple servings of potato chips the other day and got a massive headache! It also happens whenever I have a greasy fast food burger. Kind of a bummer, but my lats started coming in recently, and it keeps me going.

[@richieavella8778]

Awesome video! Going to look more into this style! I love Tuna also, do you worry about mercury?

[@montaguegray7486]

brah you cant eat enough tuna that you need to worry about mercury, its just some bullshit wives tale

[@diesdas0815]

Hey man i love your content! Your viewing the fitness game from more angles then most other ytbers! Regarding tuna: I also love tuna but i read alot about heavy metals, microplastics and other pollutants finding their way in our fish, and finnaly our bodies to. Whats your opinion about risks associated with fish (tuna) consumption?

[@janchoutka3122]

Pretty interesting idea about counting calories only for main meals and letting snacks free from counting, thus having them diverse. Independently on this video I've chosen opposite strategy - I actually counted fixed calories for my snacks and let main meals quite diverse only knowing how big my portion should be (small bowl of main meal + small plate of side dish, for example). Personaly I like cooking, and the trick is that I'm actually eating same snacks again and again (dark chocolate, banana, apple, yogurt...well I gues that's it) and I'm changing main meals to not loose my appetite to be in diet or small calorie deficit = it's supporting my passion for cooking. Also, by my opinion and experience, 90 % of snacks are just trash without any nutrition value , or trying to look like nutrition dense food. Truth is the only quality food is freshly cooked food at home. The main thing is, I does really works and I'm in way better shape then I was cca month ago. (it worked for me, cannot promise it will work for other people) PS: Thank you for you work Bioneer.

[@ariyantolim2197]

I wish our fitness influencer can share like this guy, his sharing is all about attainable, sustainable, healthy, balance and functionality over muscle size

[@arjunsood5115]

Hello sir your way of research is very comprehensive and brief. Can you please tell about how your research and integrate it in such an efficient manner? :)

[@freelancergin]

Good content dude. Thanks

[@SchuyFit]

This is exactly what's worked for me best. I've never counted calories in my life, I'll do challenges where I don't eat things, but for the most part I eat things I enjoy that aren't the 'healthiest' in moderation, I fast, I weight lift.. and everything works out.

[@mesolithicman164]

People that train have an instinct how much they can indulge themselves, and compensate with extra training or cutting back on the calories for a day or two.

[@cpfs936]

Glad I discovered your channel, Adam, because functionality is what I'm interested in. I do have a question, though. In your online material accompanying this video, you have 3 eggs coming in at 39g protein. My egg carton says 7g per large egg. Am I missing something?

[@woden_the_wanderer]

I think your physical appearance is bang on. A healthy amount of body fat. Very powerful looking, and can live a bit with remaining fit and healthy. Good man glad I found your channel

[@seanmcphee1072]

Thanks for making the videos really good videos just subscribed mostly I eat once a day but that's not a diet that's just my personal preference I get hungry once a day thanks about the fruit I did not know about that and I didn't know fish oil was so good for u ether I don't eat sea food so what vitamin would you recommend to get the needed benefits for thanks very much respect from Scotland

[@rainbowhiker]

That was great advice. Thank you.

[@TheBioneer]

Thanks, glad you found it useful :-D

[@tunakmon]

Youre the best! thanks for your videos.

[@Adrian-yg2lg]

HI I jus recently subbed to your account and I love your videos! Also I had some in depth questions about supplements! I am specifically looking for supplements for amplifications of proteins or strong enzymes. That DOES NOT affect serotonin or melatonin! I use monoxide anti inhibitors (MAOI) and I cannot use those if I take substances that alter the amount of serotonin naturally occurring in the body! Please let me know what you think (: again I really appreciate all of your amazing videos keep up the great work!

[@ck_h1383]

Thank you for this !

[@nelsonjoppi]

i love this channel

[@alanbejarano4940]

Exactly what I do, except I like to keep track of macros as well. Currently using Cronometer app, it gives a nice micronutrient profile as well. If I eat something that is not in the apps data base, and I dont have the exact nutritional info, I just enter an approximated quantity of each ingredient (bread, meat, nut, vegetables) separated.

[@donkeyslayer8370]

do a video on how body fat percentage can affect temperature endurance

[@ganeshaodonnell8954]

A nice, polite, English introduction to the video :)

[@humanityshate3850]

I litteraly do the same for the last few months, I just restrict my calories for the first few meals and the last meal I dont need to worry about + cardio and it is really simple to stay fit and loose weight. And most importantly it doesnt feel RESTRICTIVE.

[@cygarner1834]

Intuition is a benefit that has lead me to find your chanel.

[@W34RD07]

Damn! You're like me! I'm doing the same things like you and i don't count my proteins and calories etc. I use intermittent fasting, wim Hof breathing technique, cold shower and started using nootropics which i love!

[@alessandrogini5283]

How goes?

[@yegreenmen]

“I’m not a cover model or a professional body builder” *takes shirt off and walks onto a Men’s Health magazine* 😂😂 Excellent video, thank you so much, really enjoyed what you had to say and really liked the supplements information.

[@TheBioneer]

Haha thanks man! Have you seen Athlene X though?? I have a ways to go :-P Plus I am tensing... Glad you enjoyed the info, I'll do more on supplements soon :-D

[@TheBioneer]

*Athlean...

[@Kevin-cy2dr]

@@TheBioneer Jeff's goals are different from yours, you don't need to compare yourself with him. Both of you are good in your area.

[@rd6228]

@@TheBioneer you look better than Jeff though.

[@JasiuJan1998]

@@TheBioneer I like your content so much more tho! Hahaha sure he's more ripped and maybe bigger but I like your humility and that you always explain why and how these things work

[@alfredflorin4419]

That's what I need in my life... The bioneer and Shredded sports science

[@martinbugge6220]

"This seaweed will make you die... not as soon" I love you man. Thanks for the great content, really helps alot!

[@adengouled9614]

Best youtube fitness channel:))

[@BlankIdea02]

I don't calculate macros at all, but I do count calories (roughly, usually rounded up to the nearest 100 for each meal) and drink a protein shake once a day (mostly for convenience reasons) and I notice that I naturally gravitate to something similar to what you do. A light day with a heavy evening

[@anshanshtiwari8898]

You have really great content!! Although I beleive you would benifit a lot of you get some help with filming and editing.

[@kokobeach9653]

Thank you again bioner

[@Kurostyle21]

I read that as "Thank you again boner" I mean, I'm not judging..

[@DeeComrade]

Without realizing that’s exactly what I’ve been doing. As the matter of fact, when you start counting calories you eventually become pretty good and develop strong intuition and basically count them based on your feeling. You know, approximately, how many calories a particular meal or snack has and your make a decision. It’s not that hard to know when you are about to hit the pig. But what might be difficult is finding the “sweet spot” in terms caloric surplus / deficit. My coach told me “hey, just go into 200-300 calories deficit, no more, else you start burning muscles. But I am a newbie triathlete, I burn 800-1200 calories per day just from working out plus other movements like walking which is very hard to measure. And that drives me up the wall. Any advice, mate? Cheers!

[@__umbra]

Man this is so practical and what everyday life should be and not like those robotic athletes and I mean us typical people don't want to become Arnold or someone we just want to stay healthy, exercise for the sake of exercising and live a normal life.

[@patrikfrostrand1555]

Love this guy, down to earth and has alot of knowledge. And then i realise i feel sorry for him cuz he lives in Britain where there is no foodculture at all. When i visited this Island i had to feed myself with pints or starve.

[@sierralarars]

Every country has ‘foodculture’ 😂