Truth About Losing Fat WITHOUT Losing Muscle

[@elishmuel1976]

man, you have no idea how motivating you are. Binge watching your videos for 2 days now.

[@MarioTomicOfficial]

Happy to hear that!

[@elishmuel1976]

@@MarioTomicOfficial I took some 'before' pics. I swear I will send you some 'after' pics in 3, 6 and 12 months. I'm 100% in. Calorie deficit + healthy diet + protein + training + consistency.

[@alaskahudson]

@@elishmuel1976 how did your transformation work out?

[@MarioTomicOfficial]

Today is my birthday and I want to thank everyone for the amazing wishes I received on my Facebook profile! For this birthday I got one of the best presents ever. This channel reached over 5000 subscribers! I know I'll be looking back at this day and remembering. It's great to see the community grow REALLY FAST and there's no words to describe how happy I am. For my birthday I'm filming all the cool stuff I did today (meditation, pre-workout, workout, birthday presents, full day of eating) and I'm gonna make into one epic video hehe For this video I decided to share my thoughts on the topic of losing fat without losing muscle because I know a lot of you asked me about this. And I know this vid will give you an awesome understanding of how to setup your diet. Enjoy, and if you live your life to the fullest every day feels like a birthday! -Mario

[@seferucma4653]

happy birtday bro 😉

[@hydroop]

+Mario Tomic Happy birthday!

[@infernoimp]

+Mario Tomic Happy birthday Mario, have a great day thanks for all the content you post

[@MrBenjjj6]

+Mario Tomic Happy Birthday dude! When cutting do you ever feel a lack of energy because of fewer carbs?

[@MarioTomicOfficial]

+Ben Jackson Not really

[@TheUnifiedMind]

8:40 - 9:00 Nailed it bro. I repeated that a few times just to let it all sink in.

[@MarioTomicOfficial]

+Epicnesshohohahaha Thanks brother!

[@VidzMisc]

TRUTH!

[@vishnudev3522]

@@MarioTomicOfficial hi mario nice info.my question is if u loose weight rapid will i have loose skin.i have 50 lbs to loose

[@jamesnarbett7320]

35 years old just started weights for the first time. Loved this video. Gives concrete direction and focus! 👍

[@nickolastrainer8900]

This video was extremely helpful to me and making my cutting phase much easier this is the best video on KZbin on this subject I think thank you very much

[@spencerschubert5001]

I’m 5’7 and I’ve gone from 163 pounds to 153 pounds in 5 weeks. I estimate that halfway to my goal of reaching 12% body fat in terms of weight shed (I started around 23%). I never really did the math on the specific caloric deficit I needed from the beginning, but have instead just tried to adjust both diet and exercise based on what I see on the scale week to week. I do know that consume 1400-1600 calories daily with about 80-120 grams of protein (depending on the dinner I choose to cook). I also use intermittent fasting, first meal starts at noon... after a 50 minute lifting session and 30 min of cardio (bike/run) on 5 days... and 2 hours of that same cardio each day on weekends in that slot. When I have noticed the scale not moving to my liking, or even if I just happen to have time... I do a 1-hour walk in the evening. According to my weight loss, it comes out of an average of 1000 calorie deficit. I feel good most days, but slightly light headed at some moments of the day 😅. I know I’m getting stronger on the weights because I’m using progressively more about every two weeks for most lifts. I hope to get to my goal and then start building back up to see what I can accomplish in a 2-3 month building phase. Relatively new to this, these videos have been hugely helpful to me... probably the best of 7-8 youtubers on this subject that I’ve seen. Thank you!

[@rohankumar2910]

Great video Mario! Very helpful. Would you suggest me going for fast cut? I'm on 18% bodyfat. I wanna go down to 14-12%.

[@jmhh7542]

Very in formative! Exactly what i wanted. I always had been hard time in slow cut. I didnt make any progress while i was doing slow cut in a year. Now ill gonna change the way. U tend to suggest different kind of view in videos. I like that. Thanks bro

[@oliver-church]

This guy has the best weight loss videos I swear

[@talllifts174]

I've been thinking about this for the last few weeks. I've been just losing weight at a too slow pace it's driving me nuts. Like less than 0.5kg per week. Even though I knew this, somehow hearing it from you just clicked something for me.

[@eiribatizek1444]

Hey buddy ! Been watching some of your videos. Great info and appreciate it. Keep em coming. Advocating slow cuts and not hardcore cuts to me is about the pain level your putting yourself in. It affects just about everything in your everyday life. I have been helping people with their diets since i myself lost 25 kg in 1 year doing IF + workouts 4 times a week. People that dont have an athlete mindset cant stand it. Give up after 1 week or 2. Have a good one ! 😎🤙🏼

[@BlackOpzFX]

True. Most people want to lose 10 years of fat in 10 days. ON A BAD DIET and "just going through the motions" Baby Lifts and never come close to breaking a sweat. They have NO IDEA how hard it is to lose fat under those conditions. Dreamers....

[@holyroller2445]

thanks I like this point of view because I'm living it. I have burned off 36 lbs in about 8 weeks. people at the gym told me it was too much to fast. but I loved the fact I can see it on the scale and mirror everyday. I feel better about what I'm doing after I watched this vid , thanks.

[@MarioTomicOfficial]

+holy roller Awesome, thank you!

[@charly40fication]

Awesome advice bro! I just started my diet and I've beaten myself up sometimes because I was so busy and active that I had an estimated deficite of 3000 total kcal in 3 days...but your video really make me calm again. So thanks for sharing! I started with approx. 14% of bodyfat and I am aiming for 8%. Looking forward to it. Stay on the Rise Mario! And congratz to your 10k subs! I always remember that you had around 3k when we did our Webinar in December, very inspirational to see your growth! You deserve it!

[@MarioTomicOfficial]

+Charlie Rüffieux Thanks man!

[@darko.ristanovic]

Hey mate, good stuff once again, it would be awesome if you could make your videos a little bit shorter, just a suggestion.

[@MarioTomicOfficial]

+Darko Ristanovic Hey bro, if you're in a hurry you can just glance through the key points in the Description. I make sure to include that. And I know a lot guys appreciate when I go in-depth on these topics. These 12 minutes here can literally change your whole perception on losing fat and it's already compressed as much as I could while still making sure to include all the key points in so you guys get the most value.

[@darko.ristanovic]

Mario Tomic Oh ok, I respect that. Cheer.

[@adrianocoll2821]

I disagree, I like the fact that he gets so in depth. It leaves me with very few questions. I recently suscribed, you have great and very informative videos.

[@dyukhnenko9356]

Wow, I didn't even know that Mario knew curse words before I watched this old video! Petition for Mario to curse more in 2022!

[@andrejolicoeur]

Can't believe I never saw this vid on your channel. Came along at the perfect time. Thanks as always for sharing your brainstuffs!

[@MarioTomicOfficial]

Cheers!

[@n0name1450]

This might just be the best video on the subject on the whole youtube, you should change the title to attract more people to it, maybe like "Why slow cut is not the most optimal strategy for getting shredded" :) people will click it, cause who the hell wants a slow cut.

[@MarioTomicOfficial]

Thank you!

[@hbruce5868]

From everything that you are saying here, now it is perfectly clear why lots of people are on this perpetual diet for all their lives with nothing happening. "Grey Zone" people? The fast cut to lose fat, is the only way to go in order to see a marked difference in a relatively decent period of time. Experientially, I have seen my results in exactly the way that you are giving over here, so I know that you make perfect sense. Hey, I am one smart woman as I picked you for my coach Mario. Amazing video and thank you! Helen :)

[@MarioTomicOfficial]

Thanks !

[@thobanster]

I'm on my first proper cut, six weeks in now. I was initially losing around 1.5 lbs a week, now for the past three weeks it's been more like 1.9 lbs a week so to me that is pretty aggressive (my current weight is 147 lbs). I've plateaued and gradually been losing strength on the bench, overhead press and squat. My deadlift and weighted chins are making slow progress. I was definitely worried about whether I was cutting too fast but after watching your video I think I'll stick to this plan until I get down to 10-12% body fat. There'll be plenty of time after that to build some real muscle :)

[@apocafit2626]

Good points. Much more motivating to see fast results.

[@MarioTomicOfficial]

gg

[@santiagoluna8669]

Just what I needed to hear!!!! Thanks!

[@maxlu590]

I’m having motivation rn, thank you. Hope to see result in 8 weeks

[@MarioTomicOfficial]

You got this!

[@yavuzsezgin9804]

This is the approach I choose to adopt and I'm happy with it.

[@bleedatbuv]

Mate I just wanna say you are fucking brilliant. You are my no 1 go to for all the info I need

[@MarioTomicOfficial]

Thanks brother!

[@adityaaddrix9679]

So I should stop panicking about losing muscle while cutting. Bcz I am on ADF. 24 hour fast every other day,thrice a week.. This video is very relaxing.

[@kubzee7589]

Awesome video man! I like your channel style and am aiming for similar style!

[@MarioTomicOfficial]

+Venture Paradigm Thanks brother

[@dano1134]

Good video, I started lifting weights 3 months ago after breaking my femur. I am skinny fat 6'1" 175 lbs. about 20% body fat I haven't focused much on cutting because I really needed to gain some muscle. Now I'm going to shoot for 165 lbs. I am 64 that's what I weighed in my 20's

[@MarioTomicOfficial]

+dano Keep up the good work and enjoy the journey bro! Good to have you here

[@stargazer2042]

In the study you mention, the 1.4% group lost muscle. 1% is recommended as the maximum unless someone is obese.

[@SytRReD]

Okay so first I always wanted to do a slow cut, which was unnecessarily long and I'm still not really satisfied with the result ; and now I wanted to bulk but didn't know whether I should eat at maintenance or ever so slightly above, and so I'm very exactly in this grey zone you're speaking of... I felt like something was off but wasn't too sure what ; now I see it clearly. Thanks for enlightening us !

[@susan5396]

Thank you so much. I really needed to hear this now. Love your content.

[@Russocass]

That study you mention, which had only 24 athletes is the only study mentioned in various fitness channels (Jeff Nippard, Jeremy Ethier, Greg Doucete). But as far as I know, it hasn't been replicated, aren't there any more similar studies?

[@Broodsnijplank]

This makes a lot of sense, since i messed up my lean gaining phase i was almost back to where i started. I will be lowering my calories to lose fat faster and get back to my lean bulk.

[@MarioTomicOfficial]

+Broodsnijplank Awesome!

[@Tobeon2]

It makes perfect sense!!! Grey zone is the worst one in terms of shaping the body. I was stuck here until recently. I wish I knew better. 😑😩.. At least I know now!!

[@Vexxt_]

Thanks man this is awesome 👏 love your content

[@MarioTomicOfficial]

Thank you

[@aperez1963]

Trying to get to 10% bf, this video helped

[@conservativegunsandarmor]

AWESOME information!

[@MarioTomicOfficial]

Thanks man. :)

[@ericcorcoran3036]

The content in this video is solid...but I thumbed up it (after watching about 10 other videos of Mario’s) cuz it’s the first time I heard him say fuck... Then he kept doing it. Bring that fucking shit back!!

[@simontinkler7655]

Thanks Mario, I found minor caloric deficit did not work so now going for 500 calorie deficit with resistance training and high protein ... will report back 👍

[@MrThrumurs]

amazing vid mario, and belated birthday wishes!

[@MarioTomicOfficial]

+sharan sidarth Thanks man!

[@keaganmurray5149]

Great video man! Always highly informative

[@MarioTomicOfficial]

+Keagan Murray Thanks man

[@joshuaphilbert7995]

Love your videos, no bullshit. This shits the holy Grail of getting six packs. Salute!

[@osamaothman3538]

Happy birthday man enjoy it 👏🏼

[@MarioTomicOfficial]

+osama ozman Thanks man!

[@KVONTUBE]

Awesome video with some great info, especially from those scientific studies. I'm currently cutting on 2160kcal from 175 at 13.5% bf and hope to get to 8-9% in 8 weeks (my activity level is extremely active). I'll get there faster and then lean bulk for LIFFFFFE (not srs... kinda srs...)

[@fancyking5071]

This makes so much more sense. Thank you so much!

[@MarioTomicOfficial]

Thank you!

[@andrewhall7930]

I'm doing something similar to this now, and I agree with you for the most part, my major caveat is that I occasionally experience the inevitable hazy brain (and I refuse to supplement with insane amounts of caffenne) and my life is such that I can power through it. However, some people, such as physicians, pilots, CEOS, etc. simply aren't in a position to fast cut. You can't be cutting in this way if you're performing major surgeries for 18 hours a day, or directing 747's. So it really depends on what's going in one's life.

[@MarioTomicOfficial]

Indeed, it's context dependent.

[@UNGETABLE7]

Mario on such low cals how you usually train, volume wise? Hope you’re doing great man! Have a great day!

[@SuperLalalablablabla]

This was very helpful. But I don't know what caloric deficit I need to follow to do this 8-12 fat loss track.

[@govitpurohit]

Best video!!

[@MarioTomicOfficial]

Thank you!

[@Burt1038]

Am I missing something? One pound of fat is roughly 4000 calories; in order to burn, say, 2 lbs of fat per week would then require a caloric deficit of over 1000 calories per day. That does not seem sustainable. Can someone shed some light on this?

[@munkyman33]

Add in energy expenditure of lifting to get there

[@codebreakerowns]

Great work dude!

[@MarioTomicOfficial]

+Callum Davies Thanks man

[@crzyces1693]

Yep, still fricken dieting, and another yep. Long dieting *SUCKS.* Blew up to 285/290 during Covid, or about 95lbs or so. Started losing weight in February using a couple of aps to track calories/progress and it was *infuriating* to have them limit me to 2lbs/week. Switched aps to ones that give me warnings in big bold letters telling me how it is unsafe and not recommended to lose more than 2lbs per week. Sure, maybe if you're 5'11"/155lbs, but I was still well over 260 at that point. Finally in April I switched again after plateauing at 261 and it's been pretty smooth since then, coming in just under 235 yesterday (234.2). I simply don't want to be on a diet for 2 years to drop 100lbs. I was fat until I was 16, lost 70lbs over a Summer (85lbs total) and kept it off for almost 30 years while actually getting into pretty above average shape. Lol, I want this done as fast as humanly possible while still staying healthy. I move enough to make sure I have plenty of calories for proteins/carbs and fats and supplement a handful of the micros (Just a multi, a greens scoop and some beet root along with a truckload of green and black tea. Well 5 tea bags for 128 oz of tea total). I've been intermittent fasting since mid-April which works fine for me so I am not dwelling on whether or not I should eat, how I should space out my calories etc.. I give myself a 1-8 hour window depending on the day and that's what I have. If I get hungry to the point where I actually feel sick to my stomach or weak, I have a few pineapple chunks, or a 10 cal Jello. Or both. I'd like to be wrapped up by mid August but that's probably a bit too aggressive to drop another 50lbs, but punching my goals into myfitnesspal and having it spit out _"You'll be 222 by August 22nd"_ isn't acceptable to me either. 210? Eh. I'd rather be under 200, but I can deal with that if that's where I end up. I will not deal with 222 because I didn't want to put in the effort I know I have in me though. I mean seriously, at 234 I am still obese here. Not overweight bc I carry a decent amount of muscle, I'm still legit fat to the point where it is not healthy. I'm also 48, have been an athlete most of my life and my back, knees and hips are not thrilled with all this extra weight. I'm sure my heart isn't either, and my most recent bloodwork came back so much better than last year's physical my doctor had no clue I'd stopped taking my cholesterol medication and cut my BP meds in half. Neat things happen when you toss off a 60lbs weight vest. Like your heart doesn't have to pump like a nut anymore. Or when you go from 1K steps per day over 2 years to 10K+. So _for me,_ slow weight loss just prolongs feeling worse than you need to by doing something that also makes you feel a little more shitty than you would if you were eating normally. IF I would have cut 1 donut and Dunkin Coffee worth of calories from my intake per day I never would have put on the weight even with the more sedentary lifestyle, but over 2 years, that's all it takes. 500 extra calories per day is 104lbs over 2 years. And with that, enough complaining. I'm more than halfway there and losing 2-5lbs/wk averaging around 3.7. I'm sure it will slow eventually as I'm not going to a 2k cal/day deficit, but I still have plenty of energy stored in this tissue for my body to keep up this pace for another couple of months at minimum. 2% of your body fat...good grief. For someone 100lbs overweight, at say 50% bf, 300lbs, 3lbs/wk is the max they can safely lose? Get the heck out of here. That's just silliness. Lose weight, wrap it up as quickly as you can safely tolerate and make sure you have a plan for when you're done dropping all the weight. It really is not all that complicated at all, it just isn't fun which is why getting it over and done with is so important and why I think most people fail. The longer you have to stay on a diet, especially if you are obese bf%-wise, the longer you have time to tap out. It's hard to stick with it when you go weeks without seeing a change in the mirror or on the scale. It's pretty easy to stick to it when your clothes are all of a sudden way too baggy, your back isn't killing you, and even if the scale gets stuck for a few days, you know on day 4 or 5 it might drop 2lbs at once bc you were carrying around a bit more water than normal, or weren't having good trips to the br ;^) . That shit keeps you positive, as do the _"Wait, I saw you two months ago, weren't you...fa...I mean, how much weight did you lose? Wow."_ Lol, still the missing back pain though, oh my goodness, that may actually be better than the compliments and moving scale.

[@chatzi24]

Great video! So you just recommend going for a higher cal. deficit ? For example: 1800-2000 cals/ day, low carb/high protein and aiming for losing 1-2 lbs a week? Thanks !

[@MarioTomicOfficial]

How much of deficit you can get away with depends on your body fat level. Someone who's above 15% body fat can get away with losing 1.5% of their body weight per week. And if that 1.5% is 2 lbs it would translate to a 7000 kcal deficit / week.

[@aracelirivera8525]

3 years licensing the same , cutting slow and chalala . here I am same weight same Evrything .😭😭😰

[@ice.ringer1248]

So I am currently cutting, I think that’s what it’s called? But I don’t have much control over my calorie count I am just winging it because I have no idea on anything about working out or macro/micro tracking. I am just doing 15-25 minute cardio (treadmill running), and just some weight exercises I see on KZbin, Instagram, etc. I did manage to go from a range of 187-195 lbs range to 153-157 lbs range, in about 2 months but there’s not much to show like it was cutting, my body looks about the same, but smaller, and I still have that lower belly fat there. Any tips or tricks on how I should go about making it look and feel leaner, and show the results? Rather than just losing the weight but having nothing to show for it.

[@sachinhj9910]

1200 calorie deficit for me daily Presently consuming 1000 odd calories per day Present weight 81kgs In 6weeks i should be 81×(0.985)^6= 71.5 71.5 kgs will be awesome😊😊😊

[@P40l0C0nt3]

Thank you Mario I love this video! do you have any tips for mantaining mental clearness and hormonal balance while dieting?

[@MarioTomicOfficial]

+Paolo Conte For mental clearness don't forget to eat your veggies and protein with every meal and try intermittent fasting. For hormones don't go too low on fat and that's about all you can do :) -Mario

[@P40l0C0nt3]

Oh nice! Thank you very much :)

[@dennismcgalliard9054]

I’ve watched a lot of Mario’s videos and he’s a motivator, but I’ve never heard him dropping f… bombs like he did this video. It must have been one of his early vids. Lol

[@porsh1111]

Hey. Isn't it weird that balanced approach is kind a useless...When you eat just the right amount of calories its a waste?

[@thesittingsitcom2382]

Would be dope If u made some more vids about dieting 😄

[@MarioTomicOfficial]

+Thesittingsitcom Hey bro, I make sure to include a variety of topic in the videos. There's already a ton of stuff on how to manage your nutrition. Just scroll through the video and you'll find some good info

[@jabbaryu5399]

I only weigh 57 kgs and I dont want to lose anymore weight, but I want to get to at least 12% body fat percent (I think im 15% at moment). Im not sure what to do.

[@redeemedbob]

Love this video Mario. I have been trying to cut for so long at a 5oo cal def. But it seems like I lose a pound here and there then pick up a pound. What def do you recommend 1000 cal a day? im 6' 225 about 21% BF 45 years old

[@rohankumar2910]

redeemedbob Go for 1500 Calories. 1000 is extremely low. You'll probably Burn 300 out of 1000 and left with 700, which can be detrimental to anyone's health.

[@urock12201]

Great video, Mario! Really helped me as far as direction for my goals in the gym. I'm currently doing a bulk because I'm naturally skinny (high metabolism) and I'm struggling to gain weight effectively. Could you link me to one or a few of your videos that you think could help with that? Also, I'm 16, I don't know if that makes a difference or not. Thanks again for the the awesome content! :)

[@urock12201]

Also, happy birthday!

[@MarioTomicOfficial]

+urock12201 Check out kzbin.info/www/bejne/bIibZJSeocSNpKM and kzbin.info/www/bejne/sGjbZq2wgqx5qJo Cheers bro

[@urock12201]

+Mario Tomic Cool, thanks again man. Sorry for the nooby question haha

[@ChristiaanRoest79]

I think this is the Garthe et al 2011 study Menno Henselmans mentioned in his seminar that i visited last year in Amsterdam. I have a good experience with a deficit about 19-20%. I even gained muscle.

[@MarioTomicOfficial]

Garthe is a great study indeed

[@milktruckcopilot]

My neighbors think I'm crazy, LOL'd hard at "fuck up"

[@stargazer2042]

No matter what your videos say, everyone in the comments agrees. Same with other youtubers. It is like people are looking for confirmation.

[@craigbirch479]

Mario, thankyou for this, I am 93kg and was losing about 1kg per week but looking better. I have been told most of this will be muscle. Any advice?

[@yassineyounes3479]

It's like you made a video on me personally. I can't like this video enough!

[@FloReyon]

looking shredded!

[@MarioTomicOfficial]

+Flo Reyon Thanks man

[@michaelpugliese4182]

I miss Mario cursing in his vids😢

[@Kai-cf3cx]

Happy Birthday! Also isnt the problem with fast cutting the jojo effect?

[@MarioTomicOfficial]

+Kajetan Gams the research shows that people are more successful if they lose a bunch of weight in the beginning as it motivates them to continue. And if you do a proper healthy diet and make exercise a habit you won't have a problem with regain. The issue of weight regain is with people who go very extreme using unsustainable fad diets with little to no exercise

[@Kai-cf3cx]

Thanks for answering!

[@AGStack9999]

Happy Birthday Mario!

[@MarioTomicOfficial]

+Lisa Kreiser Thanks Lisa!

[@58norman]

Hey Mario..... I would like to lose about 100 pounds of fat but what scares me is the fact of having loose skin. Is there anything you would suggest to avoid or at least minimize that side affect? Would rather be leaner with extra skin though than fat.

[@joshuawoodard6998]

I lost about 50 lbs this year with IF. I'm currently 6'4 215lbs. I've plateued hardcore at about 18% body fat.. I guess I need to look up some meals plans. I have a hard time getting anywhere near 200 grams of protein a day.

[@scott5521]

hey mario, do you recommend high intensity cardio or slow paced cardio for optimal fat loss/muscle maintenance ? Ive also noticed changing my rest time to 30/45 sec in between sets really helps too

[@MarioTomicOfficial]

+Scott U If your goal is maximize muscle growth and maintenance I would recommend minimizing cardio. Also check out this video kzbin.info/www/bejne/nV66q5quiMqHZ6c

[@ynwa4ever285]

ur awesome guy !!

[@naufalaziz9278]

hello mario, i want to ask about which one should i do between 'going on fast cut but unsufficient protein' or 'stay on slow cut with more sufficient protein'? because after around 3 weeks of doing this slow cut, i hardly see any weight changes (fluctuating 0.2-0.4 kilos). and also, considering your video with Menno Henselmans, is it really possible that what happened to me is i lose fat and build muscle at the same time?

[@SaifulMary10]

Awesome vid

[@MarioTomicOfficial]

Cheers!

[@menacho10]

How I could calculate the calories to intake if my normocaloric is around 2900 and 1.5% of my weight is 1.1 KG? Thanks, new Sub and Great channel.

[@morganbagert]

Thanks for giving me a overall picture of what I need to do. But can you give us a plan for rapid fat loss. I am currently 23% body fat. Want to get to 10%, I am currently dieting and last week lost 0.8kgs, which I am happy with, but if you know a even faster way to loss fat please tell me!

[@MarioTomicOfficial]

+Morgan Bagert There's no such thing as a universal plan to fit everyone. That's what I do for my premium clients. Anyone who tells you that there's some magical plan that fits everyone is just selling your marketing BS. Generally recommendations for a diet is to make sure you're in a caloric deficit, eat your protein and follow a good training plan that has some strength work in the gym and that will get you far. There's a lot of videos on the channel where you can find details about each one of these things :)

[@OhMyW]

Hey Mario, thanks for the advice about dieting. I've just ended my recent bulk, eating around 3400 calories and at most 15% bf. Do you think it would be more beneficial to slowly cut down 200 cals each week until I reach 2400 calories (my 500 calorie deficit from maintenance) or to drop straight to maintenance level next week and then slowly go from there? Thanks for the help.

[@MarioTomicOfficial]

+Nathan Pham Cut is based on your current body fat level. At 15% body fat you should aim for 1 - 1.5% of bodyweight lost per week. Now just figure out the calories needed for that. -Mario

[@OhMyW]

Awesome thanks, so I'll just monitor weight this week and cut at that pace from there, thanks for clarifying.

[@kenb699]

I love the idea of it but I’m still realistically 20 lbs out but my cut doesn’t seem to be working as fast as it should it seema

[@justryan2070]

I need a surplus or deficit of at least 800-1000 calories. If I only add or take out 300-700 I feel my metabolism just speeds up or slows down to compensate. Adaptive thermogenesis?

[@Ioveee]

I'am at 25% Bodyfat at the moment at 81kg, does that still applay to me? Because that would mean, I could loose about 1.2kg a Week. That would mean a deficit of 8400kcal per week => 1200kcal per day? Isnt that to much? Even if I eat enough protein and train hard? Ty Mario and Happy Birthday

[@MarioTomicOfficial]

+Daidi “daidilove” Hecht At that high of a body fat level I would aim for a 1% of body-weight loss. For calories check out kzbin.info/www/bejne/sGjbZq2wgqx5qJo where I explain how to figure them out

[@beaglegod1]

One question. In your video on how long to get a 6 pack, you mention 12 weeks as a number that is unrealistic, and that it will take twice as long. Are these 2 videos targeted at two different groups of people?

[@skylermccloud78]

beaglegod1 impossible say depends what ypu weigh wjat you eat how you train how your body stores fat how your body loses fat etc:

[@doriangrey2509]

Happy birthday! p.s. where u from?

[@MarioTomicOfficial]

+Dorian Grey Thanks brother, good to have you here! I'm Croatian

[@doriangrey2509]

+Mario Tomic Onda sretan rodjendan. Pozdrav iz varazdina. 😄

[@baraak9176]

Thanx for the video .. can u make a video about cutting and bulking for teenagers please .. and is it effecting the the growth and the body . if anybody got an Answer for my question replay please ^^

[@AR-xy5bc]

Nice F bomb at 2:00😂

[@stargazer2042]

In your other video, you said 1/2 pound per week. Now you are saying 1% per week.

[@makhtar6769]

very interesting Mario

[@MarioTomicOfficial]

+M Akhtar Thanks brother

[@imranchakhalidze612]

last time i checked my bodyfat % i was 13 percent and i am eating 2300 calories but there are days where i dont count some of my calories is that bad

[@hbruce5868]

Mario, happy birthday man. Have a wonderful day!

[@MarioTomicOfficial]

Thanks Helen, my bday is in February though :)

[@hbruce5868]

That is funny. So I guess this is not a new video? Have a great day anyway! :)

[@MarioTomicOfficial]

"Published on Feb 15, 2016"

[@MuEnViFitness]

really nice video! I will try to get that 1,5% loss per week,really nice value! I am now 79,3 kg and wanna get to 73! Curently at 1800 kcal training days

[@MarioTomicOfficial]

+MuEnViFitness Thanks man, good luck on your journey and it's good to have you here. I'm looking forward to hearing about your progress

[@MuEnViFitness]

Thank you! Let´s see in 8 weeks!

[@matsu5223]

MuEnViFitness so how did it go?

[@valeriadelrio-rodriguez4953]

Can u do a skinny fat solution video for women. Cuz there more info for men than women in the internet v.v

[@gabsanchez]

Valeria Del Rio-Rodriguez It might be late, but the info for men is pretty much the same for women, except women generally lose fat or build muscle a little slower than men.

[@leonardorevrenna2875]

I’m on 12 % bf at most rn but I still don’t feel lean in enough is this a mental problem ?

[@stargazer2042]

Your muscle memory idea sounds ok though. Maybe losing a little is ok.

[@tizianosiri1309]

I started my journey into fitness about a year ago, with a starting point of about 25%. I started tracking my calories this summer and my proteins more recently. Even though I am in a caloric deficit and I see results in the mirror my scale tells me that my bf is always around 14%...doesn't the scale work properly or am I fucking up something?

[@emmanuelbequilla2956]

Is it normal if i go rapid cut would lose that strength?cause im on a cutting stage and yeah i experience strength loss. Wanna go for rapid cut.

[@SwissCheese112]

But how do you reach your protein goals of 1g per pound of body weight if your body can't handle whey protein and I ain't rich for steaks.

[@MarioTomicOfficial]

I believe you're smart enough to look at different sources and get out of the black and white thinking. There's plenty of affordable easy sources of protein. i.e. eggs and lean meats. Look at what's available in shops near by and go for it.

[@Frag1ty]

Eating now 1,1 gram protein per LB body weight. Would you recommend going higher in protein when doing a 'fast cut'?

[@Frag1ty]

+Jean Steven happy bday btw

[@MarioTomicOfficial]

+Jean Steven That's plenty of protein bro. You can go up to 1,3 depending on how many calories is your fast cut. I wouldn't go below 1,1. Experiment and see what works best

[@peterpachahf]

so one question, after the fat losing phase, when I start to step into the bulking phase, do I need to take more calories than mine basic daily calories? And does it mean my body fat will start to go up again? Thanks!

[@MarioTomicOfficial]

It's a good idea to spend some time maintaining your weight between the phases and then you'll know what your maintenance calorie are. After you know your maintenance your can easily add.