The Perfect Diet For Muscle Growth, Fat Loss, and Health

Get Hamza’s help to make your first $10k online: www.skool.com/adonis

[@Hamza97]

lets go boys 100k. 500k next july or I'm a Jeffery

[@rhino2248]

we're all believe in you my man

[@HamzaMalikForLife]

oh shoot another Hamza

[@jevanhulta2955]

Your content is quality but the Jeffrey Adonis schtick in the beginning is very cringe and will make new viewers think this is some red pill meme channel when there it is a lot more practical and direct than that. Treat your audience with a little more respect by prioritizing quality over quantity, and you will go much further in the long run.

[@MarinePhil1]

Congrats Hamza, I can't tell you how much you made me grow as a man, to focus on myself and my daily life, you changed my life dude, thank you and the best of luck in hitting those 500k ¡I know you will!

[@Lxxnte]

gg

[@TheClutchVOD]

May 17, 2022, weighed in at 303 lbs and started my diet - Intermittent fasting (eat between noon-8pm), drink 1 gallon of water a day, track calories using myfitnesspal and eat at a deficit, go on a daily 2 mile walk (takes 30-35 min). Today is October 16, 2022, and I currently weigh 229 lbs.

[@tsheringsherpa9530]

Great work bro

[@lukes00]

So proud

[@jjlmahza]

So proud of u, keep going :)

[@miyahrochelle3560]

Congrats man!!! Proud of you!

[@TheClutchVOD]

Thanks for the positive vibes everyone! The next few months will be the true test with winter coming but I am as motivated as ever. Hopefully by spring I am closer to my goal, which is somewhere in the 180lb range. Today is November 2 and i clocked in at 224lbs.

[@mittaw]

First week in. Bloating is gone, energy is higher, more focus, less cravings. And my skin seems clearer. The fasting is also way easier with the proteïne shakes. Incredible Hamza!

[@edwardcolon3246]

Bro can you confirm protein does not break the fast?

[@mittaw]

@@edwardcolon3246 I usually only drink 1 protein shake with water during the fast at 12 and have a few coffees/water before. When I'm doing heavy work, I might have another shake at 14:00 to ease my mind. And start eating at 15:00 till 21:00. I'm no expert, but I don't feel hungry at all, to be honest. I would say 1 shake or 2 shakes doesn't break the fast bro

[@edwardcolon3246]

@@mittaw thanks man. Appreciate it.

[@Obby_Unsk]

It definitely breaks the fast but it’s a different kind of fast so yolo. If you’re fat, you don’t need it. Good for beginners though to get prepared for a real fast

[@EPIXaXigniz]

@@edwardcolon3246 it does break your fast, but I recommend at least 16 hours of fast for Hormon Release and if u then break it, do without carbs and if u can last meal without too

[@Joel_Mullins06]

I really like it when you say "this is exactly what you're gonna do." And then show a clip of you doing just that. Please do this more often, I guess I'm a visual learner

[@fwxsl]

FR i need that

[@chrisdawson1776]

"Visual learner" 🤓🤓

[@MrBingelton]

@@chrisdawson1776 hes not a nerd ur just dumb and because that word which is pretty simple is too compilated for you, you call ppl nerds because they use that word💀

[@chrisdawson1776]

@@MrBingelton there's no such thing as a visual learner you geek

[@notus299]

@@chrisdawson1776 There is some people learn better by hearing, some learn by watching, some learn by doing it. They can all learn it the same way but some just learn stuff in different ways

[@bradholzhauer6263]

That is the most sensible talk on nutrition I have ever listened to on KZbin. Keep up the great work!

[@rawgrave_]

“Do the hard work, especially when you don’t feel like it.” -Hamza Ahmed Honestly this advice changed my life, just these words have helped me gain more discipline.

[@grigoriikulikov2532]

its either David Goggins or Jocko saying

[@Cashbarni]

Facts this afternoon I had just got done with my workout and I was supposed to study but i wanted to talk to a girl on the phone and take a nap but I remembered those words and actually studied

[@smileyworld9557]

be hearing it in Hamzas voice in my head before my cpld showers lmao

[@Cashbarni]

@@smileyworld9557 I don’t really see the point in cold showers tbh I just feel the effects for a few minutes then my body heat regulates and I just get tired

[@vampirethespiderbatgod9740]

@@grigoriikulikov2532 And? Both of them didn't create that phrase. Nothing is original and it comes from somewhere else.

[@funfantasy3500]

Man watching an older Hamza video is great. These were the videos I watched when I first started improving my life.

[@EmptyKingdoms]

Excellent advice. Thank you for being so honest and straightforward.

[@vinnyhughes007]

I fast, walk long distance, and when I'm not fasting, I eat 3 bags of steamed broccoli a day. That alone helped me go from 400lbs to 315lbs in the span of 5 months. Just stay consistent.

[@yogurtmale1862]

good job man holy shit

[@conormartin7416]

400 lbs?? How do you even walk my guy!? Nonetheless great job ☺️👍

[@endisendis123]

Damn.. now THAT'S an impressive comeback.

[@vinnyhughes007]

Maaaaaaaaaaaaaaaan THANK Y'ALL❤️ This just motivated tf outta me.

[@ripmaz]

is that all you eat?

[@Herzontix]

4:30 timestamp Wake up 1 scoop of whey protein, then do work 2-3h later another scoop Pre /postworkout High complex carbs Moderate fat/protein Examples of base ingredients 8:20 /10:00 Protein 120-180g/day

[@Ashutosh-hh2xk]

Bro what about the people who like to workout in morning

[@BrandonsAscension]

^^ work out fasted other than a scoop of protein in the morning . Then take a Protein Shake (light on calories) With you for later, then eat normal after a few hours of waking up . Take a lunch box with you if you need to

[@moneymagnetismnetwork]

@@Ashutosh-hh2xk Do the same thing. Wake up protein shake. Wait a while, workout and a while later protein shake etc etc.

[@Pattycakepatterson]

@@moneymagnetismnetwork I’d add a banana or 2 if you work out in the morning, because your gonna need energy for your session, protein alone in the morning won’t give you that

[@NamFlow]

There is no need for so much protein, and no need to break your fast that you can otherwise prolong to couple more hours to gets most of its benefits (autophagy for example) by drinking whey protein shake. I mean look at this guy: kzbin.info/www/bejne/moOUd3aAiJ13pa8 he eats only one huge vegan meal in 1 hour window, and the other 23 hours he spends fasting and doing activities, and he is as jacked as one would wish to be jacked all the time. He got no problem with muscle growth. If you consume too much protein (especially animal protein), you can overload and mess up your kidneys.

[@5maz]

Thanks for breaking it down. I've been going round in circles for the past 20 years. You have explained it in a way that most people will understand.

[@maciejhyla7503]

for anyone watching this, you don't have to make big changes immediately. If you feel overwhelmed by it, start small. Every time I did a sudden change of lifestyle I found myself not being able to keep it up for long because it's really hard to break those bad habits. Instead what I did, was I gradually moved to a healthier lifestyle. I started with cooking at home, even if it still was the same kind of food. Instead of eating a big mac I would make a burger at home. I would make homemade pan pizza instead of getting delivery. it gave me more control over what I was eating and those foods were much more filling while eating less calories. It's still not healthy, but it was a step in the right direction. From there, it's not as hard to start slowly incorporating healthier ingredients and moving to healthier meals. that's exactly what I did. It's a whole journey and it's so satisfying to look back at the progress I made in being mindful of my daily diet I found this way to be the best for me. Now I eat much fewer calories, and I often find I eat too few calories even though I feel completely full after every meal Obviously, this is just my experience. I know people who would much rather change everything at once than making a slow change. Every person is different, so don't feel dejected if you fail, pick yourself back up and try again to find what's best for you.

[@a2a918]

You can't beat a bad diet. No matter how much you work out

[@bladelazoe]

Yup, learned this the hard way. I got stronger but still had high body fat.

[@biggiemongusmemethief7714]

@@bladelazoe 🥗

[@Him738]

@Jackie Chan cheeseburger? u dont eat burgers with meat?

[@cix9420]

@Jackie Chan theres healthy burgers but they're homemade so try home cooking your favorite junk food and add in healthy food and it'll definitely help

[@bananabandit2]

Say that to Will Tennyson 😂

[@ibraheemh5586]

Hes not wrong ngl, I ate clean for a while and stopped caring abt calories n shit like thay and got leaner and more muscular I've only got like 6 months of training so I still have newbie gains however I also feel a lot better eating clean and it feels so good knowing I've got rid off all cravings

[@duhitstime]

Did you have even a rough calorie range? I feel if I ate with absolutely no calorie target at all that I would inevitably gain weight. Perhaps eating a good variety of whole foods will lead me to naturally feel full at a good calorie range?

[@ibraheemh5586]

@@duhitstime I'm a teenager so I dont really need a calorie range since I'm still growing, I'm guessing a calorie range is a good idea tho

[@George-um1ke]

@@duhitstime it depends. You could gain weight but not fat. If the weight you’ll gain is muscle and your diet is based on protein you are a winner.

[@duhitstime]

@@George-um1ke well overall I don’t mind weight but would like to avoid fat. Although hopefully a diet that avoids processed foods would naturally lead to fat loss.

[@George-um1ke]

@@duhitstime well I don’t even count macros or weight. If I like what I’m seeing on the mirror I keep my diet the same. If want to change something on my body I change my diet. Not so easy as it sounds but I like this approach

[@PushDay]

I believe what you’re saying. I’ve managed my diet by eating clean, chicken, rice, fish, steak and vegetables. In two to three months of consistent cardio and weight lifting I was able to achieve a very nice physique. I didn’t track my macros, I ate 3 times a day and just made sure I ate non fatty foods.

[@Haunted_hearts]

I m a woman, and I have 19% fat and 35% muscle. Still, I don't have the body type I wish for, and your videos motivate me. Thanks.

[@kingadjust6201]

Don't put yourself down you're doing great 🙂😎👍

[@Andrii87]

19 is pretty good for females. :)

[@TheSpecialJ11]

That sounds very healthy for a woman. You're not supposed to get down into the low fat levels men have. It's not healthy, even if models and movie stars and that one girl you know all do.

[@jammin6816]

19% is too low if you ever plan to procreate

[@captain687]

The perfect diet was basically everybody's diet before the industrial era; whole natural earth giving foods. Excellent way to explain to the kids to eat their veggies. Great video!

[@BeforeThisNovember]

Except barely anyone lives somewhere that a balanced diet would naturally grow.

[@puhacz4271]

plants dont want to be eaten they are toxic

[@jakefarm2045]

Paleo?

[@wedb4876]

If kids dont want to eat veggies there is a reason

[@henriksvensson2836]

veggies sucks babygirl

[@Seqhael]

Gluconeogenesis will convert protein into glucose to use as a fuel source during fasting, which is why protein will pull someone out of ketosis if they're not consuming adequate amounts of fat. Carbs are protein sparing, so you might as well eat complex carbs along with protein anyway. Highly recommend you read "The Complete Guide to Sports Nutrition" by Anita Bean, it will give you a very in-depth understanding of nutrition as a whole.

[@AlejandroMenacho1]

So to clarify, basically your body will use up your protein when it doesn’t have enough carbs/fat left?

[@Seqhael]

@@AlejandroMenacho1 Yes that is essentially what catabolism is, we eat carbohydrates because not only do they saturate the muscle and liver with glycogen to be used as energy, but they spare the protein from getting used as a fuel source, as well as spare your lean tissue from being catabolized for energy. (And I say fat for ketosis as ketones from free fatty acids are the primary fuel source while in ketosis, if you eat too much protein and not enough fat while in ketosis, your body will convert the protein to glucose for energy and pull you out of ketosis). If you are trying to make gains you do NOT want to neglect carbohydrates and think of insulin as the devil, as insulin stimulates IGF-1 and promotes growth.

[@AlejandroMenacho1]

@@Seqhael Thank you this helps a lot!

[@Seqhael]

@fir st Hey mate, nope, I have just been in the fitness industry for the last 15 years and have seen a lot of bro science. I just suggest the author Anita Bean, as her books are specifically for elite level sport where nutrition is critical and she really lays it out in a clear format. KZbinrs often get stuck with a dogmatic approach, not fully understanding nutrition and how the body responds to it, especially in the context of athletes vs couch potatoes. I don't necessarily agree with the information provided by Hamza, but as a general rule of thumb I do agree with his wholefoods approach and cutting out refined sugars and nutrient deficient, processed foods.

[@faheemkhan359]

Do u recommend protein powder for daily protein requirement for human body along for cutting loosing belly fat protein powder is good source of maintaining muscle mass...

[@myspedo]

Thanks Hamza for sharing this as it’s been hard road for me, I’m currently 152kg and been fighting fat and has been hard to get rid of it🤝👍

[@B1oodSerpent]

How are you going now?

[@HafidSaddiki]

ever since I have started watching hamza.. I have been shredding fat without even feeling hunger at all.. and I did it by eating healthy.. this man knows what he's talking about and deserves more recognition.. thank you hamza

[@strugglingproficiently7947]

That u in the pfp? If so gawd dayum keep getting it boss

[@HafidSaddiki]

@@strugglingproficiently7947 thanks man 🙏😁

[@HafidSaddiki]

@Kimoni Medley not really.. I just focus on eating low calorie dense foods so that I feel full without getting in too many calories and I also try and get in at least 150 grams of protein daily

[@truekortez4489]

I love how streamlined your videos are. No bullshit, just straight up info

[@MrTreraygibson]

Great content man, you hit it really much right on the head. I tried an experiment because I read your body can process about 30g of protein per hour. I drank a protein shake on the hour the entire time I was awake for about 8 months my muscle gains were massive.

[@bobbyboy4496]

Cheers bro . So simple . I always think I'm not eatin enough protein .that was the main reason I quit doing workouts . ..now I'm on a mission to lose fat and build muscle

[@toknr4554]

Complex carbs for health: artichokes green peas broccoli chickpeas lentils beans (kidney, pinto and white) whole grains blueberries, apples, almonds and pistachios

[@aaryanbhardwaj5293]

Facts!

[@angad1827]

i m grateful for u

[@cheetah6020]

I have a question when he says whole grains does that include white bread or normal pastas because it's processd

[@cheetah6020]

@@aaryanbhardwaj5293 I have a question when he says whole grains does that include white bread or normal pastas because it's processd

[@cheetah6020]

@@angad1827 I have a question when he says whole grains does that include white bread or normal pastas because it's processd

[@Si__eats]

I’m a woman and I really enjoy your videos. I love your no BS approach, you don’t sugar coat, it’s refreshing .

[@soyinislater144]

Honestly. Sometimes I wish there was a female hamza 💀. But his content is great and works for women too especially his mental health stuff

[@TheDaniCorner]

Isn’t it!!

[@charcelain]

December 10th, 2022. I'm sick of living the way I am and need change. I've let stupid food get in the way of getting the body I want and deserve. That all changes today. In 90 days, I want to see a positive change in my overview of life and my body. I will post updates about my progress monthly to keep me motivated. I'm going to stay loyal to myself and focus on future me's happiness and not present me. I have notifications on so I won't forget.

[@cl8747]

cmon bro you got it

[@tomriddle8780]

Gogogo

[@Theinsom]

We got this! 🤘🏻🙏🏻💪🏻

[@neptuneamaru5649]

December 13th, im taking this journey with you

[@charcelain]

@@neptuneamaru5649 We got this bro 💪💪

[@BrumBrum420]

This is why im subscribed. The amount of no bs info he gives us. What a man. Thumbs up👍

[@thegentleman4874]

Also kudos to Sam for the consistently banging editing, the videos would be nowhere as good without him

[@TheHarbonator]

Thanks bro really appreciate the kindness xx

[@jakbrandonbentley5448]

Straight to the point, no bullshit and you’re very genuine Hamza. If anyone ever needs fitness tips or more confidence this is the guy

[@gyro-rn6959]

Hamza, this stream changed my life. My entire view of everything that exists in this world, in fact, even in the entire universe. I can never look at anything I know the same way again. This stream represents emotions that most humans could never understand. But I can. Thanks to this stream I was awakened to many things previously considered unimaginable. Thank you for this exquisite stream, I will never forget this experience.

[@thebutteredgoose6373]

what stream?

[@flipogreen]

🗿

[@trillykolla8347]

I needed this info. This is the key to my success. I can workout everyday but without the proper diet I risk losing muscle with the fat. This diet allows u to gain muscle and lose fat simultaneously 🙏🏼

[@stueeyphoenix]

The most intelligent infrmation I have heard about maintaining a healthy body and mind ever and I am 58 and have worked on body health and nutrition for over 40 years. Thank you for this very productive and FREE lesson and for removing all of the bullshit. Very honest very smart Hamza

[@Skully_boy]

Whatt 😧 you don't look a day over 30

[@AnonymousGuy12]

​@@Skully_boy that's what fitness does to your body. That's exactly i changed my lifestyle 😉

[@shambolicc]

Really needed this right now Hamza, thank you.just started a week ago and I feel amazing 😀

[@petrucci973]

This is the most honest, no BS, just pure not only fact but common sense I have seen in a long time. I salute you bro. Easy sub.

[@Nic-xr1og]

Thanks for the ACTUAL healthy advice for not just muscle growth but ACTUALLY being healthy. We really appreciate guys like you!

[@ok-se7ke]

no

[@yuvrajdeval1919]

After re-watching this video and getting some knowledge here are some more tips that you can make use of 1. Don't take protein on an empty stomach if your body doesn't have much fuel to use (protein is an essential nutrient it can also be used as energy unlike carbs this info is only to reduce your cost). 2. Whey protein absorption rate is 10g per hour, muscle synthesis spikes really well after taking it and don't take a lot of it at once because the muscle synthesis spikes to a certain level and 20-40g protein hits the spot(another cost effective tip) . 3. Carbs aren't an enemy of yours they provide you energy to do the task but processed carbs are (eat clean as hamza said). 4. Fats are essential for hormone regulation( don't cut them completely eat good fats ). 5. If you are fat cut your calories depending on your current level, A good rule of thumb is heavy body requires more energy to become to work do keep that in mind and set your caloric deficit and make it more aggressive as you become thinner (eat clean with the right mindset ). 6. Proteins derived from plants aren't complete except soya and plant based protein powder so make sure to have at least 50 percent of protein foods to be derived from animals or dairy. 7. If you eat clean you'll only have to measure just protein intake (and calories if you want to cut down fat). 8. Never die as a Jeffery keep doing something to become better and fitness is one thing that actually improves the quality of life so never ever be cheap when it comes to fitness and contribute to society to be capable enough to fulfill your fitness needs and much more.(For the people who are in a tough time while reading this all the best)

[@imthepowerer5000]

All great except for the soy

[@YaBoyfelipe]

Appreciate it bro

[@UsamaKenway]

Thx bro

[@Nico-os9sr]

for 120g i need to take in 40g 3x daily, so with every meal? i have either lentils or beans every day, so would be a complex plant based power 2x daily enough to get all AA? (vegan lifestyle)

[@nniivekkappo7544]

number 7 hits the spot

[@Bravo_132]

The way he introduces adnois in every video 😂♥️ is just amazing

[@Joegriffiths507]

This video is fantastic for people like me who want to get into a better diet for muscle gain/ reducing fat but don't want to measure out every single meal and confuse things. Thanks.

[@guywithaskillissue]

I'm a 12 yr old boy and I've been addicted to p*** ever since i was 10. I've been watching your videos lately and have been passing all my tests and have been working out a lot. I even grew a little bit of abs. I appreciate what you're doing to young boys and men like me. My mom and my family are also proud of me and I'm never insecure to talk to others. Thanks for opening my eyes, you truly are Adonis.

[@paolocatalano5895]

Same, i'm 13. Keep It up bro 💪

[@onion3987]

Same I'm 14 ( was 13 couple of days ago )

[@derelendekanacke]

Keep it up boys. I began with 13 improving myself, but then stopped for a year which really damaged me. So just be consistent and dont stop!!

[@eexternal]

I’m 16 and I’m 3 days strong nofap. I’ve found what helps me stay off it is music and everytime I feel like I’m gonna do it I just do a 5-10 minute workout. He’s truly magical.

[@Kent-ok4jr]

@@eexternal 18 and 13 days strong I feel great, and been going to the gym

[@saintvino1772]

learning how all the food we eat effect us and learning which one's will benefit your training is one the most rewarding things

[@knightofreason9713]

I have a trainer with two PhD's. What's said here seems pretty in line with everything that's helped me. Went from 230lbs to 165lbs and I've stayed at 165lbs for over a year now even with little spurts of bad eating. My best advice would be to find something other than looks to motivate you. Looks aren't enough for most people because at a certain point we begin to tell ourselves that we don't care what others think. My internal motivation came from wanting to learn and eventually improve my jiujitsu. I used to compete in the 210-230lbs divisions as a fatty, way weaker than my super musclebound opponents. Now I compete at -165lbs lean not quite shredded yet. Wanting to lose weight for jiujitsu far outweighed my desire to look good for others. Just my experience and my thoughts though.

[@ChrissBroe]

So is this diet a cutting or bulking diet because I need to cut

[@knightofreason9713]

@@ChrissBroe I was certainly cutting to lose the weight, specifically focusing on keeping my protein high and sugars low (

[@steve_dren]

Oos

[@georgelloyd9364]

So you went from 210-230 pounds to -165? Did you lose that much that you floated upward? What's the weather like up there in space? Jokes aside, excellent work mate!

[@jakecavendish3470]

Ok

[@michaelschrock5517]

I’m giving up creatine and caffeine and really focusing on having an actual plan when I go into the gym tomorrow instead of winging it. Dieting is my hardest part and it’s always so discouraging when so many people say not to run in a bulk because it’s counterintuitive, but I love it so I’m doing it again

[@stackpapereveryday5682]

Damn bro good info. It’s crazy how important protein is. I did this diet for a month and I lost so much fat but gained muscle and stayed the same weight. My girl loved it. I’m starting back up

[@theancientonez]

Hamza, I wanted to say: thanks to your advice regarding weight loss and the video you made about hitting specific muscle groups has helped me so much! I’ve noticed the improvements already and it’s been 4-5 months since I started the training. Thank you. Thank you for being honest and wholesome. Your awesome man! If you ever come down to Hertfordshire let me know!

[@SaiSriKannanandaBossaSwamikal]

Can you share with me the specific muscle group routine. On mail? Thankyou

[@el-nz7xc]

yo hamza, two months ago i was a a little shit with big ambition and taking no action. bad habits tore my life apart and made me into a bad person. The last two months I've been working fulltime, doing fulltime college, studying, working out, and working on myself. You gave me the final push that I needed to turn my life around. thanks.

[@kawakiotsusuki7189]

I haven't even watched this vdo yet but still believe in Hamza because he is one who pushed to gym ,health and mental improvement. Just loving this guy

[@bomboclarttt321]

This explained the biggest struggle i've had in terms of fitness and becoming shredded, thank you for this! I struggle with self image issues and food in general so I never feel a 100% like I am doing the right eating "diet" and meal plans. You've helped me a ton. Thank you!

[@jordanlazaro1676]

@hamza , I've been going through depression and heart breaks the past few months. I wanted to tell you that your videos inspire me and made a positive impact on me, and really taught me what masculinity is. I was always told that I need to follow orders, be submissive, and quite. While these traits have their place and time, your videos showed me that a man rebels against those traits in the right circumstances in order to protect the tribe, himself, and his honour. I aspire to be like you, but most importantly, I endeavour to be better than my best.... To will upon the maxim of men: to protect, to love, to lead. God bless you hamza, you're the best.

[@Jojo-wq4fy]

How are you now? Depression and heartbreak right now in my life... do you have some Tipps for me?

[@therandomd2717]

@@Jojo-wq4fy if you still want advice, my advice would be get enough rest, do not give up, be responsible in health and lifestyle, and seek help if needed. You got this

[@MK-zf6or]

@@Jojo-wq4fy boost testosterone bro

[@musishishi]

4:10 start of diet plan

[@Mohamed_lamine_taleb]

Thank you

[@milan9180]

😂

[@zedwhy654]

Watching this day after joesthectics died. Wtf Hamza was right 💀

[@itmthyy]

literally what I was thinking rewatching this video 😅

[@hrithik5274]

He didn’t die because of a shitty diet.

[@zedwhy654]

@@hrithik5274 Roids bro

[@tr1pl3_t94]

Gonna try this starting Monday. Will come back to this video and post my results in about 3-6months. Current weight- 185pounds, 133pounds of muscle, and 23% body fat. Ideal goal is 155-165 overall weight with 12-15% body fat. Muscle will vary since I changed from traditional weight lifting to calisthenics. Wish me luck fellas.

[@29.csanthoshkumar60]

Go king

[@bomboclarttt321]

how do u measure bf %

[@torrezquispeherlanmauricio3360]

Make everyday, the day one

[@lebonwski5812]

See you winning

[@joshold5840]

@@bomboclarttt321 a body fat calculator online can rough estimate if you have measurements for height weight, neck circumference and waist circumference (hip circumference also for women)

[@NotLuc]

Whoever edits these videos is a god

[@HaadFaisal]

Ayo notluc’s here 😳

[@Nisowyd]

Notluc on that self improvement pill

[@TheHarbonator]

Thanks bro :)

[@darkden123]

you have really low standards

[@Yeehaw0588]

@@darkden123 like your girlfriend, oh wait...

[@ToothFairy473]

Thank you. I’m finally getting excited and believing that my goals can be true. All it takes is effort and disciple. I have hope

[@Tajhlikemahal]

Thank you. Just what I needed to hear, starting this month off! 💚

[@kursxd9261]

Hamza you are amazing, i’m 15 and see a whole lot of similarities with us, i’ve learned so much from you and I can trust you. keep it up man and don’t change.

[@A_Random_Rat]

Wtf

[@amris1.]

@@A_Random_Rat ?

[@cvpz2958]

Jeffery analogy is always the best.

[@paulbaker9434]

I was in my late thirty's and was about three stone overweight,life and kids and making sure everybody else was ok until one day I woke up.(literally).now back at the weight I was at 18 and happiness has just came back,very weird,but the old saying self love is the best love,makes you appreciate everything again.good luck my brother's and sisters.2023 let's do this

[@NINTY-LGND]

I started my own journey doing something similar. Sept 2022 I weighed 287Lbs. I set a goal to walk 10k steps a day, cut out pop and junk calories. I started walking every morning as soon as sunrise get my 10k in and than I purchased a stationary bike and can now ride 30km in 60 mins! And currently at 230 lbs. plenty more to walk off but I tell anyone you will see the results and feel healthy! Thanks for this great video! Stay Strong!

[@adamneymour7855]

Great work bro👏👏

[@Watmoetje]

Great job bro keep going 💯🔥

[@rhino2248]

Congrats on 100k brother, you are truly a lord of the game!

[@tusharmittal4567]

Man, I am on the right path joining you. You just confirmed what I started doing a month ago which is about eating complex carbs to fill calories and to hit protein goals which is the most important. I am already seeing a good difference. Struggling with fat loss but I am sure keeping up on this, will get there as well.

[@HM_HypernaturalAI]

Stop eating carbs and sugar, no protein shakes either. Eat real protein like meat, sea food, poultry and you have to eat good fat or natural fat from meat. Your fat will melt off.

[@Relatablestuffzz]

You got this and how is it now

[@mariomirquis9393]

God loves you he sent his one and only son and if we walk in the path Jesus walked in we will enter the kingdom of Heaven.,,

[@SnowForgeHammer]

Mate, you talk pure sense and you're down to Earth 🙌🏻

[@danielfalin5578]

I started my fitness Journey with hamza august 1st 2022, I weighed 200 pounds,now it’s November 12 I’m 165, planing to be 150 by January, never felt better. My life has changed because of Hamza, thank you hamza ❤

[@EliasDelgado_]

What about now?

[@SignificantWines]

How tall are you... weight with no height doesn't say much as at 150 you sound way underweight...

[@raycharlestothebs]

Hamza you're a legend! Every video is spot on! Keep on going bro

[@samuelvanzyl1507]

Just started watching your videos and i love to hear you talking about the gut microbiome! I'm halfway through the book Brain Maker right now and realising how important gut health really is

[@tylique9142]

Thank you for this channel bro the diet is just that simple with out the artificial meal plans! Finally someone on KZbin said it! I never agreed with the micronutrients number and everything I just always thought that was a way of to get business and politics involved with the health and fitness as a trainer who was always skeptical about other trainers and coaches thank you again ‼️

[@illegalprogram]

This was very helpful, I had followed that idea on my weight loss journey regarding just eating whatever so long as you count calories.....

[@Davi-ho3qs]

Thank you Hamza for putting out your content, this is life changing🙌🏼

[@g3nixbs869]

tysm for this content changing my life fr

[@joshtmg9317]

Damn I was always super confused with diet when it came to tracking macros and protein and all that shit but you made it seem so easy ima try it out

[@mariolovesleonedwards]

Tell us how it goes

[@relax8600]

Finally someone that isn't giving me bullshit thank you

[@sponlgehurb3385]

Your videos have made me 100x more confident over the time that I've watched you, I went from a slight Jeffery to a Full fledged Adonis, thank you King. ❤

[@lq615]

Intermittent fasting 16/8 split, combined with a clean diet and exercise (resistance and compound) , lots of water, lemon water, extra minerals and vitamins has and is bringing me a quality of life strength and energy at 48 that I havent felt in a long time, thanks for your tips. Best thing I learned if it comes in a brightly colored box or packet dont eat it. You have to make a choice between your long term success and binging, what it going to be?

[@johnxina7797]

how many days a week are you supposed to do intermittent fasting? it wasn't really specified in the video.

[@flowgaming2606]

Awesome 👌. I fast too, 18-6, it's life changing. My mind is so much clearer

[@1nickguerrero]

@@johnxina7797 every day. Make it a lifelong journey.

[@Trustn01718]

​@@flowgaming2606 🎯 12pm-6pm window here 💪🏽

[@losmit2194]

I like this

[@ottovonbismarck2975]

5.9 and 78kg i was depressed and had no fun for everything i was skinny before had many friends and i wasnt introverted i even played sport for 4 years but i got into an videogame addiction and became fat but you helped me lose weight and feeling more confident

[@erenmann7432]

Hey, wie viel hast du abgenommen? Und glaubst du man könnte zur Fastenzeit bei den 2-3 Whey Protein was anderes nehmen?

[@ottovonbismarck2975]

@@erenmann7432 Moin Ich hab glaube 7-8kg verloren und Könntest du mir ausführlich erklären was du meinst mit Was anderes nehmen kenne mich damit leider nicht aus?

[@erenmann7432]

@@ottovonbismarck2975 Hamza hat im Video erwähnt das er bis zur ersten Mahlzeit die nach 6 Stunden stattfindet 2-3 mal Proteinshakes verteilt trinkt um sein Protein oben zu halten und dann kam der Rest. Wollte wissen ob du auch 2-3 Proteinshakes vor deiner ersten Mahlzeit getrunken hast oder ob man theoretisch die Proteinshakes durch vielleicht griechischen Yogurt ersetzen könnte und davon eben ein paar Löffel.

[@ottovonbismarck2975]

@@erenmann7432 Du solltest das nicht nachmachen ich persönlich trinke einen vorm Training Hamza trainiert ja nicht wie du und ich

[@erenmann7432]

@@ottovonbismarck2975 ja stimmt hast recht, danke

[@samirparajuli5574]

I started my gym journey today.. pretty tired.... Like this so that I'll stay motivated.. "Don't stop Samir, remember the first day you went to the gym"

[@hm6448]

The book How not to die is definitely required reading for micros, general health, and stopping the most common causes of death. Also boys look into the ‘base ingredient’ stuff by researching whole food diets

[@konradkitrys]

I've been watching your videos for quite some time now. I did my undergrad in Kinesiology and exercise performance, health, and wellness/fitness has always been the type of research I gravitate towards. Having more knowledge than the general population I've always watched diet/fitness videos with an extreme amount of skepticism because like you said earlier in the video, most fitness advice on youtube Is bullshit, and my younger self also listened to the non-sense. Knowing what I know now and listening to the video, and being unable to disagree with any of the advice given just speaks volumes about the value and accuracy of the information provided. for those reading comments, Hamza is right, this is pretty much the way to go about things, the protein suggestions and intermitted fasting advice become a bit muddy and definitely depend on preference/goals but for the most part, the advice he gives is probably the best thing to suggest to people in practicality, just off the sustainability principle. This advice is the real deal, don't listen to the other KZbinr fitness nonsense bullshit.

[@ScottyCZLP]

I agree, the only thing Im skeptic about is the protein during the fasting window. If Im correct, protein will spike your insulin thus making your "fasting" not a fasting (an average protein shake w/ water and 1 scoop is like 120cals). The thing is, do you profit more from the fasting or the protein synthesis..

[@iceydnbuk]

Sold me with the first 2 sec, straight talking g

[@Armour_youth]

this is the 4th time rewatching this and ive changed my addiction from mcdonalds to iced fruit smoothies for breakfast every morning. Like i cannot go one day without eating atleast one banana. Thx hamza for the support.

[@alec0214]

I'm so goddamn grateful to my parents for forcing the habit of eating healthy food onto me, it's not even difficult for me to stick to a diet because of it. Now I don't have a problem maintaining a healthy diet and I can focus on different aspects of self-improvement.

[@hydershariff5737]

nice.

[@e1iav227]

Studies showed that there isnt much difference between eating a certain amount of protein a day or deviding it throughout the day (right after workout for example) the most important thing is that daily protein intake will be sufficient

[@varnadorel]

True. I train completely fasted and eat protein and some carbs post workout. No muscle loss.

[@mannysonn3331]

@@varnadorel I do the same, have you seen any muscle gains while you succeed on your diet ? (Assuming that is)

[@thebluebeyond2329]

Going shopping today for my gym journey which l lost track of when l started getting stressed through April and May. Thank you 🙏

[@youtubeonly7271]

I literally just came from his body video where he said you can eat whatever and get jacked 😂. I'm glad he's humble enough to warn us when he's wrong

[@CRJ2001]

Nah this is actually scary now ahaha. Everytime I start thinking about thinking, I check yt and Hamza's made a vid on it. Keep up the great work

[@shadowjohn7146]

This is golden.

[@navendrapandey5734]

I rarely like or comment on YT videos .....my restricted mode is always on 😄 But I turn it off just to comment on your videos I have liked almost all of your videos ( not the one you try making money from) that are really effective ❤️

[@mat-4636]

Finally someone telling the truth about fitness and keeping it real, I appreciate you bro 👊🏾

[@heronhouse2018]

Ingredient diet. Perfect! I have been telling people for years that this is the best diet to be on for your health. You are the 1st person I have ever heard mention this. Bravo!

[@Kepppo]

Thanks, this is the video i needed, i started to get depression cuz since i started the gym i got more and more hungry, and instead of getting lean, i got muscle and a LOT of fatt, now im 97kg at 181cm, I will reply this comment to see how is it going in a month, then 6 months, then a year, thanks for being so true

[@beniciocubero8405]

y como esta yendo bro

[@pneshati]

This is such an important video. Thanks, Hamza.

[@matthewthehawk1066]

Im a nutrition student and I like the no bullshit and bordering hilarious content. Well done sir.

[@365MRYOLO]

The hardest thing for me isn’t eating healthy, I think there’s plenty of good healthy foods. The problem is trying to bulk up while on this healthy foods diet. It’s hard to get 2,800-3,000 calories a day on foods that are mostly so low in calories.

[@KrustyCleb]

It is such a problem for me. I am so naturally skinny that a diet where I don’t eat anything for hours when I wake up would tear me to skin and bones 😂 but seriously I feel you it is so hard to have that perfect balance but don’t stress yourself over it

[@loriscolangeli6142]

Peanut butter is very calorie dense, also potatoes are great

[@HolyOne916]

Drinking calorie dense smoothies helped me a lot. 1000 calories in 16oz of liquid is easy to get down. Try 2 a day maybe morning and night

[@FilipJ99]

What I could do is add in a 600-700 calorie shake into your regular diet, easy as fuck to get down, throw some protein in there also. All about being consistent

[@mrr9108]

You could try drinking your calories, and maybe eat some nuts, calories on those are crazy 👌👌

[@TheSuperiorMales]

bro your videos are addictive

[@yamanshashaa]

That kiss at the end though

[@reevlutin4832]

Here's how I used his method of approach, and added some of my own information, as on how to do it step by step, and maximize this so that not only are you going to get results, but hit every area of the body. - Step 1: Wake up and have 1 scoop. - Step 2: 2-3 hours, maybe do some chores, work on a new skill. Etc. - Step 3: 3 hours later, have another scoop - Step 4: Repeat Step 2 - Step 5: 2-3 hours later, have anothe scoop - Step 6: Start your eating window after about 6 hours of waking up after having 2-3 scoops of protein. - Step 7: Now that you're close to whatever workout time you set, have your pre workout and hour or 2 before you workout. - Step 8: Of course work out. - Step 9: Half an hour to an hour to 2 hours, whatever you decided. Have your post workout. - Step 10: Repeat. So this is Hazma's 10 Step Guide to becoming Adonis. I personally recommend to also drink some black coffee before a work out, purely black, no milk or creamer or coffee, or sugar. Straight, Black, Dark Roast Coffee. Or even get some Tea as it has more caffeine in it then coffee does. Get Honey Chai Tumeric Tea. Or even Green Tea. As they help with weight loss, and overall health. Meditate as well. Also, walk 3-5 times a day. Get in about 6,000 Steps, of course work your way up. Maybe go to a park, experience nature. But also. If you don't want coffee or tea. I recommend Mud Water. It's not addicting like Coffee, it's healthier, and it helps your body out. That get Urth Gummies, they are natural Mushroom based gummies, meant to target every area of the brain. That, make sure that you do the 3, 2, 1 Rule. 3 hours before bed, stop working out. 2 hours before bed, stop smoking, eating, and drinking coffee, alcohol, etc. If you want. Have some non caffeinated tea. Like Chamomile as it helps you feel sleepier. But then, 1 hour before bed, stop using all electronics. Read a book, do some Yoga that will make you more tired. But also, meditate as well. Or have a Deep Sleep meditation on, guided, affirmations, or even just the music. Set a specific intention on what you want. And start a playlist with 3 types of Frequencies. Alpha, Theta, Delta. Alpha being the state when you're awake, Theta, being the frequency your subconscious mind vibrates on, it's where you can pretty much give your mind affirmations, and the moment you fall asleep, your subconscious will have gotten all of the information it needed to start rewiring itself basically. Delta, and because you followed the 3, 2, 1 Rule, and have no blue light on. Your body will go into Delta, or your state of Deep Sleep. That, but, start writing down stuff so you can start Lucid Dreaming. Plus, then learn to Astral Project. Where you can potentionally find the Akashic Records, if you so choose to do that. Because it's like a library of all the information that the Universe has. It's locked within your subconscious as your subconscious is like super computer but way faster. It stores everything. Especially since every religion, and science is starting to believe this too. That reincarnation actually does exist. Which is why, if you try to learn more about your past. You could easily find that you were a king, that you were a famous athlete, etc. But when you find them, or say even do your genealogy, but also read a ton of books, and see what happened in their lives, and how you can properly and effectively put it into your life. I hope this helped someone. As I will be doing this myself as well. I may even start uploading my journey.

[@sah_hill]

ik you know your shit after reading all that, good luck brother meditation is the key!!

[@user-xl3yp9go8u]

Thanks for the motivation bro!!

[@johnappleseed2578]

Bro this is too much. Stop trying to over-engineer yourself we aren’t robots!

[@Bot28111]

Reincarnation is one hundred percent bs.

[@itzReEvolution]

@@Bot28111 Ok where's your proof?

[@MrBlackswan85]

I can't begin to tell you how appreciative I am of what you are sharing..I will continue to watch your videos. Thanks again bro

[@thrne5213]

I'm glad I found this to start out my 2023, time to go grocery shopping

[@nbatweets6562]

Bro is spot on

[@Stohold]

"we dont do any of the bs round here" so true W hamza

[@aks3778]

Congratulations on 100k Hamza, Been a viewer since a year now, thank you for being a brother to us, hope you get more success in your life as you continue to change lives

[@mahaclassen]

Hello ☺️ I really love following your workouts and respect how hard you work. It’s so motivating 💪🏽 I just started my weight loss journey this week and am documenting it on my channel