Strategic Intuitive Eating - An Easy Diet for Lean Muscle

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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.

[@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.

[@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!

[@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.

[@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.

[@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.

[@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.

[@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

[@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

[@aayush6846]

one of the best fitness youtubers hands downnn 🙌🙌

[@LordBluFire]

2 years later. Still top tier 👌🏽😤

[@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.

[@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

[@V42817]

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.

[@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.

[@dannybailes3948]

Eating doesn’t have to be a marvelous adventure. If you can make eating completely a tool or utility it makes it much easier to loose weight

[@__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.

[@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!!

[@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?

[@jeremyleal6131]

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

[@InYourFaceMoFo]

As long as you are diciplined within YOUR rules AND you are successfull everything is fine!

[@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.

[@soontobeapolyglot]

This video of yours is pretty old but I want to let you know that it gave you +1 subscriber

[@Leon-R2D2]

Bro stop making yourself bad your well rounded and everyone can see that! In my opinion you not only look more ecstatically then any model or what ever. Your bodytyp/physic is awesome in my opinion!

[@donkeyslayer8370]

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

[@jerraldwest2935]

In the current diet I'm on, I only consume nutrient-rich food. My diet basically consists of meats, eggs, vegetables and fruits. I also throw a few carbohydrates in for fiber. I'm essentially just nuking my body with everything it needs in between working out.

[@jmholthuysen]

Awesome approach. Totally agree.

[@nelsonjoppi]

i love this channel

[@chineduogoliegbune5227]

For me, intermittent fasting got me down from 108kg to 85kg but I wasn't lifting weights. Combined intermittent fasting and weight lifting to get around 89/90kg

[@bubblebobble9654]

This is what I'm doing. Boring breakfast, boring lunch, dinner is a more relaxed. I can't over emphasize the importance of "boring", to manage your physical and mental expectations. And again at dinner I feel better with a loose form of intermittent fasting that I stop consuming about 4-5 hours before bed to help my digestion and improve my sleep. Basically intuitive (i.e. obvious) and strategic (i.e. planned) eating.

[@skofijak]

Actually I'm doing something very similar, I tend to eat 2 eggs for breakfast every day with some veggies and a pice of bread, maybe I will take your advice and do the same with lunch...

[@ganeshaodonnell8954]

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

[@imgoodaswell9558]

Clip from The Drunken Master. Amazing!

[@chri14a4]

I love these videos. Bioneer = true inspiritation

[@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

[@adengouled9614]

Best youtube fitness channel:))

[@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

[@borg9355]

You look like a model to me. I wish I had your body, such an attractive man. Keep up the good work.

[@toniweis4627]

I would love to see how your attitude towards nutrition is now.

[@derletztezivi]

The funny thing is that i am going just that Style of eating for one and a half years now before i watched this Video today. I lost about 20 kg so ist obviolusly works. Just dont be to lazy with the calorieamount of your evening meal and inbetween Snacks

[@moondoggy02116]

Him: "See I'm not 6 percent body fat, but for me that's fine." Me: (drooling and hyperventilating) "DAMN fine!!"

[@kingsleyosamade]

Ayo 📸

[@ElvisTheHunter]

Do you have a recipe for the tuna sandwich you make? I've never had one before but am interested in trying it out!

[@VinylEldred]

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

[@tomfurstyfield]

Aren't BCAAs a bit pointless? I thought you get all the things from protein they give you

[@chestercarmichael3111]

Finally someone who isn't telling us all to just eat steamed broccoli with a piece of unseasoned chicken!

[@Ruoja71]

Remember to blend your shake manually. It's the secret exercise to really finish off those forearms at the end of your work out, and make them grow big :D

[@andybrodski]

Great bench form!

[@gugan_1678]

"This seaweed will make you die... not as soon." Well I'm sold

[@anthonymotture]

Great video. Although it has been proven the body does not cannibalise muscle until it’s used fat stores first. People believe this because it looks like there muscles shrink when I caloric deficit, when in actual fact that’s just the lairs of fat around the muscle being used.

[@jcrosslin8]

Your channel is awesome. I wish we could be friends IRL hahaha Cheers from Memphis, TN!

[@jcrosslin8]

Oh I should mention I've lost almost 200 lbs and reversed Type 2 diabetes through proper diet, exercise and developing a relationship with my body. Again, Cheers!

[@farleysmoke5130]

Awesome! I’m going to try this . I work out because I’m a life long Batman nerd to 😂

[@mdgeisto8953]

Hmmm... Going out with friends... I think I have a distant memory of something like that... #coronasucks

[@squatmasterproductions2973]

Sometimes it pays , not to give you're body what it wants , go on a starvation diet ,, sparks the Evolution process , which in a round about way, is very healthy

[@danielormeno2274]

What would you say about a carnivore diet

[@kokobeach9653]

Thank you again bioner

[@Kurostyle21]

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

[@georgethompson2444]

Similar to my diet. Strict for my first 2 meals (low cal, high protein) and then fairly loose for my evening meal which I enjoy more. Eat with my family so hard to know exact calories. I fast roughly between 6pm and 11am the next day with cardio normally in the morning and weight in the evening. Let me know what you think?

[@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!

[@florkiler6242]

12:12 yep thats 50% of my muscle building motivation how did you know

[@cosminpopa4377]

You eat about 1800 cal per day?

[@Awakenedmind333]

Have you looked into the Vince gironda steak and eggs diet?

[@rohanjosi7081]

Cordyceps is the fungus in Last of Us

[@TheBioneer]

Yup! That's because one strain of it will actually hijack the nervous system of ants and turn them into zombies. Really science-ficntiony stuff. But the one I'm recommending is Cordyceps Sinensis. It grows out of the heads of dead caterpillars in the Himalayas, so still pretty crazy. But it won't turn you into a zombie! There's a video on it on this channel, if you're interested :-D

[@petrolhead001]

"Eating without being a knob about it" LMAO! Perfect

[@alexsoulblade]

Not important but isn't eating tuna everyday putting yourself at risk mercury poisoning

[@keegan6298]

I always knew in my heart that fish makes you think better

[@Log-On-Line]

you may not be 6% body fat but you have a body i would like to have and i think i could maybe get to one day

[@stuartscott2636]

What's the name of the app your using to tally up your calorie intake?thanks

[@rogercassini8339]

IGIENISMO NATURALE .. u will c the results man .. u will feel It .. then u lo undestund.

[@tyrdunbar]

Hes so handsome im actually blown away

[@fctylerfc]

Research my heros : anime and superheroes .. haha same here :) Meliodas and Gintoki ftw ;D

[@mesolithicman164]

Old timey strongmen like Sandow and my ex wife didn't have loads of exotic nutrition, they just ate the occasional live chicken and drank a gallon of milk. Simples.

[@victormgv]

I only eat one meal a deal. I call it the poor man’s diet… I didn’t know I was doing a diet lol 😂

[@sleepysaturnYT]

2:37 app name please

[@Nooneknowsor]

No idea but I think Yuka is simular

[@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

[@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)

[@rubenespino8886]

Everyday he gets closer to male peak performance

[@abigwhale1043]

Yup!

[@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

[@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

[@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?

[@vjmadhudath9482]

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

[@lostsaxon7478]

"Lack of discipline" is really funny when it comes to diet, considering the overwhelming amount of these people being on substances and ignoring things like cardiovascular/muscular endurance. Slaves to vanity is not discipline.

[@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!

[@tattoodfreeek]

Eating without being a nob about it Best quote of 2020

[@bashkovb5773]

Eating without being a knob about it. hah

[@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.

[@robvelazquez9195]

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

[@martinbugge6220]

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

[@andrepeisker4166]

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

[@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!

[@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

[@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.

[@treeman5590]

I honestly love that I discovered this channel.

[@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.

[@Evanbenner69]

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!

[@879PC]

I swear, the bioneer reminds me of Henry Cavill whenever I see him shirtless. The two of them have a physique that seems incredible but still achievable. I'd describe it as healthy (mentally, physically, and emotionally)

[@jamescococokelet6668]

holy crap that is a lot of grphic novels behind you.

[@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.

[@naga9067]

Isn't it unhealthy to eat tuna every day?

[@ash54g16]

It depends on the type of tuna. Certain tuna species (such as skipjack) contain much less mercury and are ok for eating more frequently.

[@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!