Watch This If You're Trying To Get Lean in 2023 (Honest Advice)

If you're looking to lose body fat for good, here are 3 key things you need to know to stop spinning your wheels and finally get this done.
Recommended videos:
If I Was Starting at 30% Body Fat, This Is What I Would Do (5 Steps)
• If I Was Starting at 3...
How To Go From 35% to 15% Body Fat (5 Steps)
• How To Go From 35% to ...
Subscribe here www.youtube.co...
Coaching:
If you want me to coach you on your fitness journey, go to go.tomic.com/m... to see the results of my coaching program. There you can also apply to work with me.
About the video:
We all know that losing body fat comes down to creating a calorie deficit. However, that is easier said than done. When it comes to getting lean, there’s a big difference between knowing what to do and consistently doing what you know. Countless people start a diet every year, getting some early results but eventually falling off track and losing all the progress they made. Only a tiny percentage end up keeping the weight off, and those are the ones who focus on permanently changing their lifestyle.
And in this video, I share 3 key lessons that will help you become a part of that small percentage of those who successfully lose body fat for good. I've implemented these lessons on my fitness journey, which allowed me to stay between 10% and 15% body fat for the last 10 years. I highly recommend you embrace this approach, and I’m confident you’ll see results.
About Me:
My name is Mario Tomic. I specialize in helping entrepreneurs and busy professionals get their ideal physiques in the most efficient way possible and build long-term healthy lifestyles.
Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.
Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.
#bodyfat #fitness #getlean
Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained

[@MarioTomicOfficial]

Knowing what to do and consistently doing what you know are 2 very different things. There's a lot of good advice out there on “what” to do to lose fat. But very little advice on how to stick with a plan consistently and keep the fat off. In this video I cover 3 key elements you need to know to finally get this done the right way. Mario PS. After you finish this video, check this one where I cover what it really takes to get below 20% body fat: kzbin.info/www/bejne/q2a3f4Crhbiqj68

[@a.c.slater573]

I found fasting 36-48 helped me, while working out 6x per week on PPL split resting Saturday. I started plateauing my fat loss while building muscle so I just stop eating. Then maybe have lunch and protein shake for dinner. Extreme for some, but the discipline and dedication is what I personally need to get and stay lean

[@mazican]

What’s crazy is how this 6 minute video has better advice than most 20-30+ minute videos on KZbin nowadays. Thank you Mario 🙏

[@jerrythomas4457]

Is it crazy

[@MarioTomicOfficial]

Cheers!

[@jaredpatterson1701]

Cause the concepts are not hard! It comes down to if we're disciplined enough to deal with boring but consistent lifestyle!

[@powasjington4262]

This guy is on one. His advice helped me lose weight and get in shape

[@legopadawanlearner8390]

Underrated comment

[@chango1103]

Your ability to sneak in those "hit the like button" lines so naturally never fails to make me chuckle. Props

[@bdean8585]

Everything you said...so true! It's about a shift in lifestyle. While it can be hard at first, eventually it just becomes second nature. Though I haven't quit drinking all together, I've cut it out in a lot of scenarios in order to maintain my goals. For instance, I went to a holiday party and did not have a drink, went to an NFL tailgate and didn't have a drink. I just don't want to destroy my goals and the progress I made over the course of this year. I learned the hard way that drinking sets off my appetite and lowers my inhibitions. And I wind up shoveling food into my stomach when I drink. I know this wasn't a "quit drinking" video. But when you mentioned lifestyle change, this is one thing I had to shift in order to maintain the weight loss I achieved this year. I still have a glass of wine or a beer here and there. But it's strategically planned and accounted for.

[@Shifudragonturtle]

Bulking for me ends New Year’s Eve and headed into my 3-4 month cut right into the new year and into “no T-shirt season”💪

[@simonfauteux6158]

Planning ahead for summer 2023, that's the right mindset! 🤘

[@Jennj96]

Perfect timing again for the incredibly helpful content! Thank you for the reminders!

[@MarioTomicOfficial]

Thank you!

[@lukebraddford3287]

I keep on the gym six days a week and watch calories. I don’t calorie count but eat correctly. The key is no booze. I go out for some drinks once every six weeks and back to the gym. Down 50lbs in 7 months. I still enjoy a bag of chips every weekend.

[@EddyG0rdo]

I’m on this same boat. Lost about 10lbs in a month. Don’t need to count calories if you are seeing consistent results.

[@thebatmanwholaughs219]

The progress will slow down quicker than you think. 6 days a week is too much.

[@eltoast]

I love how “hitting the like button” is so smoothly injected into his videos without missing a beat 😂

[@Bellebont]

Its fantastic how you keep making me click on your videos w/o saying anything in new in your last 30 videos. Really impressive

[@tomdoesstuff1978]

I stumbled across your videos a few days ago. I have to say I find you to be an excellent speaker with information that is presented in a crystal clear and concise manner. The best I've seen of the many I've viewed across KZbin, including many of big names and so-called experts. Excellent work!

[@swordguy1243]

One thing that kept me with a belly and manboobs was smoking . Once I quit and my hormones balanced out , with just diet and exercise Im starting to see my abs

[@ShadowLord3220]

I was opposite.. When i smoked it was easier to eat less for me. But smoking is such a shit habbit, that its worth to leave it behind at all cost

[@restaurantshare]

Mario, somehow you are able to explain the exact process in a pretty short video. I was not able to grasp the important parts of this process as a one whole picture, but you do explain it perfectly. Your videos truly help. I will treat you to a nice dinner if we ever cross our paths.

[@MarioTomicOfficial]

Thank you!

[@leonidsilviu3099]

It amazes me how all the inputs are provided without any interfering suggestions "buy this awesome..." to look like me. Awesome, man!

[@joaquin67]

Lol, I did that intense "short-term" solution for the last two weeks because it helped in the past, but I have also gained the weight back then so I decided to stop that. I used to love cooking and I finally got my mindset right recently, so I finally started cooking yesterday to be closer and in-touch with the food I put in my body. I'm easing into it, this is my plan: - Meal prep ONCE a week on Sundays to start with, just cook a batch of a healthy and simple meal to get accustomed to the motion of cooking. - My prepped meals are just enough for over 1k calories a day for 4 days, the rest of my calories come from frozen breakfast sandiwch and a protein shake in the evening and restaurant sandwiches for the 3 other days - Once I'm accustomed to cooking, I will incorporate a 2nd meal prep day either in the middle of the week or on a Saturday to replace the restaurant sandwiches - Eventually I will also replace the breakfast sandwiches - After all of that, once I stop or don't see results any longer on my body, I will then start to count macros as well Overall my plan is more of easing my way out of bad food/habits and ease my way into good food/habits. Going cold turkey has always failed for me. I'm not setting a deadline either. I expect to fail a lot until it becomes habit.

[@Steveburto]

I food prep lunch. Grilled chicken tendies, white rice (cause I hate brown), and lentil beans. Each person is different, but I think you're right and controlling a portion of it. A set breakfast and lunch where you know your calories makes a big difference.

[@davidneal6920]

Very good advice Mario. 2023 my goal is to get below 20% body fat. Hope you have a great Christmas! 🇳🇿

[@MarioTomicOfficial]

Happy holidays! Let’s get after it!

[@Stroon92]

Great timing. Did the gym thing for the first time in forever this morning.

[@MarioTomicOfficial]

Great job!

[@jebbush2527]

KING

[@pain.497]

All these pointers are great, been dieting for a long time now from April 2021 till now and went from 293 to 208 5'8 and not finish yet. The site I went on claims that Im at 17% - 18% BF atm which although isnt bad I want to get dialed in at 10% - 12% by next year. I've been doing 1 - 1.5 hours fast walking on the elliptical on max resistance for 2 days a week and doing callisthenic resistance training 3 days a week to maintain and even gain a lil muscle even tho thats not my soul goal. I dont care to look big or anything just a nice beach body to be proud of by the end after I lose +100lbs.

[@xXNiggooXx]

I already knew everything you said... But it's SO reassuring to hear it again! Thanks!

[@cegonaove]

Your videos are peak common sense applied. They're my reference everytime I need a refresh on how to stay on track with zero BS. Many thanks, man

[@MarioTomicOfficial]

Thank you!

[@craigrwc]

Great video and I know 100% that you've hit all the correct points because I've lost 80 lbs this year by doing all of the things you said here. Your points are all the key things I had figured out myself. Had I seen your videos a year ago this would have been a lot easier. I hope others on this trip take your advice to heart. How am I sure I'll keep it off? Because I have a core meal plan that got me here that I can easily and happily do regularly and I'm also put off by processed foods now that I've put in over 8 months of work. Chips and pizza were my downfall. Now they're just not interesting most of the time since I've moved on. But, if I do have them, it won't be the end of the world. I'm a runner rather than body builder, but I believe in the idea that you get fit in the gym and you lose weight in the kitchen (but really it's at the grocery store). I'll be looking out for more of your videos! Cheers!

[@sensesMal]

One of the few no bs fitness channels on KZbin

[@MarioTomicOfficial]

Appreciate it!

[@clickonmikey01]

Love the concise jam packed practical information- u should be #1 on KZbin for mens health

[@haylz3578]

Thank you for your videos 🙏 as someone who's weight and unhealthy lifestyle has gotten out of control, you've helped me tremendously with getting organized to start my fitness journey in 2023 ❤ let's do this 💪

[@jasminateodorovic1248]

Can't believe I just came upon your channel just a couple of weeks ago. You are AMAZING 🙌 Soooooo real life grounded. Love it ♥️

[@benaronson2410]

Hi Mario. I like your videos, thanks for posting today. I look forward to watching it.

[@MarioTomicOfficial]

Thank you!

[@bigpicturegains]

Small sustainable changes over time lead to huge sustainable changes. Nobody should feel like they are lesser than for starting off small. Remember that slow and steady wins the race 🏆

[@JJ-eg6xd]

Hi Mario. Your content is very unique and very underestimated. Im looking forward to your all videos altought you keep saying same things, and I think that works. Best regards from Poland

[@MarioTomicOfficial]

I appreciate that!

[@tiagoveiga8916]

Found this channel by chance on youtube and i am really liking it. I'm on a dieting and exercising plan to loose weight and correct a lot of lifestyle mistakes and i identify with a lot of the issues you bring up in your videos. Loving your advices. Listening to your videos on my way to work is helping to keep me motivated. Thank you.

[@StephonFitness]

I personally lost 66 pounds (30 kg) in 8 months without losing muscle and strength. I followed a high fat, low carb diet. Worked wonders for me. Burning fat and keeping it of is incredibly easy if you know what you’re doing 😊

[@mickyammouni]

Congratulations buddy. I’m on my 4th month of the same diet and I’ve already lost 18 kg (40 pounds). I’ve got about 10 kgs to go to reach my ideal weight of 95 kgs I’m so much happier now. It’s a great feeling.

[@StephonFitness]

@@mickyammouni Exactly bruv, being overweight just makes you feel lazy and tired all the time and I wasn’t happy with myself. So I gave 100% in those 8 months. I went to the gym 5x a week, did cardio 2x a week, lowered my carb intake (which was hard) and made other sacrifices , but now I feel so much better and it was certainly worth it at the end. High fat, low carb diet is the best and fastest way to lose body fat, science proves it. Good luck with your remaining weight loss journey 💪🏼 I’m a certified personal trainer and nutritionist myself with 10 years of knowledge, so if you ever need advise, feel free to ask 🙂

[@wheal2825]

@@StephonFitness is being low caloires the main thing?

[@StephonFitness]

@@wheal2825 No, certainly not. You can eat low calories and still eat like sh*t, you will lose weight but NOT body fat. The main thing is keeping “insulin” as low as possible because this is the main hormone that regulates fat burning. So caloric deficit + keep insulin low = fat loss success. You HAVE TO do both. These two are the main things.

[@wheal2825]

@@StephonFitness im trying to keep protiein decent but carbs are rlly big in my life

[@wrknathome9254]

This is great, common sense content. It really does come down to habits over the long term.

[@MarioTomicOfficial]

Thank you!

[@wrknathome9254]

@@MarioTomicOfficial No, thank you! Truth is a powerful thing. Sadly, building long term habits is not a terribly popular view these days. But Aristotle was right, "good habits formed at youth make all the difference."

[@jimerickson542]

I came here to find what type of stuff is being posted around the new year, but this is absolutely solid.

[@julianosanm]

How consistent you can be depends on how quickly you can bounce back on track. Simply genius. Thanks.

[@itsawonderfullife4802]

realistic and honest as always. thanks

[@MarioTomicOfficial]

Thank you!!

[@reginaldpasao8390]

Thank you. As a 280lb 6ft man, I set out to drop 110lbs by next year so as to enjoy life to the fullest. Thank you for the advice

[@Steveburto]

Get to it! I had lifted a good bit in 2019 until the pandemic but I didnt really see progress until I actually did a diet for the first time in my life. At 42years old 5ft 9" 185lbs I dropped to 160 and I actually looked bigger. I switched jobs and I put on 8lbs in two months so Im having to reassess what I eat. At 280, you can prolly run like 2000 to 2500cal and still lose weight. For me, cutting drinkable calories to zero and getting rid of snacks in the house is all it takes. For each person its different, good luck!

[@jht3fougifh393]

Good luck! I seriously love how his channel actually gets into the gritty psychological stuff and hard realities behind weight loss. You're in the right place.

[@triforce_xiii]

my approach is doing at least something every day. if i don't feel like it, passive hang is the entrypoint, which easily leads to pull ups or leg raises. once the foot is in the door, i'm in :-)

[@imaca6538]

Anyone new to this guy he’s one of the best, most genuine fitness channels on here. Always speaks sense

[@PumaM90]

I made it to skinny fat and I feel a lot better about myself. I may never see a 6 pack but I'm happy to not be so obese.

[@ChrisW1019]

Great video Mario. Merry Christmas and all the best for everyone in 2023.

[@rpcheesman]

My path is to be analytical about it - sure I've failed in the past, but this time both my wife and I are making those habit adjustments: cutting processed food, no treats or sweets or cheat day food in the house. We work out more together, or if we do it separately we encourage each other by talking about the activity, how it felt, what could be improved etc. I have to also battle my ADHD brain in terms of how much food I eat (because there's studies showing up to 70% of adults with ADHD are also obese (like me). I struggle to know how much food is "enough", and even then I can forget that I've eaten, leading to another meal within an hour of it. So for me, tracking everything makes it "interesting" and also keeps me on track. A huge thing for me too was meal planning - doing a fortnight of meal planning means grocery shopping is more accurate and less likely to pick up garbage. It's something both my wife and I will continue afterwards as we transition to maintaining that rather than calling it the end of the diet. There is no end of diet. It's new habits. And it's discovering new food I enjoy. I discovered I love fish, especially pan-fried. Been trying new fish and flavours.

[@you_dont_wanna_know1969]

These videos are a true blessing and gift to society...

[@Deez_Nutz510]

Been on a diet for 4 months. 5'3", went from 157lbs to 140lbs. Currently around 18%ish BF. Trying to get down to 15% BF before I start doing a lean bulk. Resistance training 4-5 days a week along with low intensity cardio. Eating about 145g of protein a day.

[@12thMandalorian]

I couldn’t do that to myself during Christmas time, December is my month off 🙏🏻

[@Deez_Nutz510]

@@12thMandalorian I'm 42. I couldn't tell you why I started in Aug. I think I just wanted to see if I could get as lean as I was in my 20s when I was in the navy. I agree with you. Horrible timing lol.

[@12thMandalorian]

@@Deez_Nutz510 I did a 1 month mini cut in November so I could lean bulk from now on

[@nickp3949]

I’m 5’3” also and trying to put on muscle. There’s just so many “ways” out there, I feel like I need a complete roadmap for each day otherwise I can’t come up with a plan. Where do I even start?

[@Deez_Nutz510]

@@nickp3949 current weight? BF%?

[@shanmumtaz5884]

6 mints of video had more knowledge than other 20-25 mints crab on KZbin. Thank you dear Mario.

[@MarioTomicOfficial]

Glad it was helpful!

[@shanmumtaz5884]

@@MarioTomicOfficial your research is scientific and comprehensive. Kindly make something on reverse dieting. Thank you 😊

[@ChimkenNuggers]

Jeez man, this is the single best video I've seen on this topic. You've gained a new sub for sure.

[@ashwinbhat95]

Thank you for pointing out that there is no set way to achieve your fat loss goals. I'm tired of so many KZbinrs saying you need to do low carb keto, or else you are doomed to fail. Ultimately it's about building a sustainable diet which you like and is easily available or cooked.

[@HeadbangersKitchen]

Well said!

[@allengaible6436]

You say the same things in alot of videos, but this is definitely a good thing. You know what you are talking about and want to help people achieve their goals. I'll keep clicking the videos to help me stay motivated!

[@fjr2004]

Better info than any other video ive seen soo far...keep it up!!!

[@CYBRLFT]

People gotta understand there’s no magical quick fix. It’s like you said. Identify your current habits good and bad and layout a plan to shift your lifestyle to meet your goals and have an idea of what that end goal looks like. There is no bad food. The body doesn’t care, it’s all just energy. So learn by tracking what you eat for a couple weeks and then find things that get you the proper protein and ultimately the healthy caloric deficit to meet your goals. ~500 under TEE (Total Energy Expenditure)

[@LT90437]

Great Advice Mario! Merry Christmas to you 🎄

[@MarioTomicOfficial]

Happy holidays!

[@antisocial8464]

Thank u this has been my new approach slow and steady is the name of the game

[@MarioTomicOfficial]

Appreciate it!

[@antisocial8464]

@@MarioTomicOfficial its like u read my mind and posted this video for me lol

[@grandmundi7107]

Is it me but what I consider "indulgence" is mostly a good roast chicken or a beef stew.... I normally have a light breakfast of a few coffees and maybe a few boiled eggs, but occasionally I'd wrap slices of beef pastrami in a wholemeal tortilla. I found it's a bit easier for me to keep my diet healthier because I'm not that interested in junk food to begin with. I used to love wine (I still do tbh) but I kinda stopped drinking most alcoholic stuff because of my Asian flush.

[@ghassan111]

Well said thanks 🙏

[@Derek8487]

Been working on getting lean since Sept 3rd. 188 down to 168 currently . Very minimal ab definition , could be close though. 5ft 11 male.

[@Steveburto]

Hey, about the same stats here at 42 yrs old. Im decent at the ab wheel but I might need to add it in every gym day and make sure im feeling it the next day. More than likely we'll need to be under 155 though.

[@Derek8487]

@@Steveburto I hope not I'm already pritty thin and wearing a 32 waist jeans comfortably.

[@lsp8542]

Started at the start of December lost 6 kg since then

[@SzaboB33]

I already heard "people overestimate what they can do in a year but underestimate what they can do in 10 years", not it's down to 1 month and 1 year :D But both can be true I guess just for different people. But I am definitely the first one. Great video by the way! Subbed :D

[@oksanatymo9667]

maybe you've already talked about this, but can you please also talk about avoiding people who try to stop you from achiving your goal, who, pretend to care about you and give you compliments about you're pysic or, in opposite try to scare you that you are gonna get too skiny or that who discourages you because they never admit that you are doing well on your journey, all just to stop you from getting better

[@Klooney9mm]

I've been so focused and minded on weight loss and exercise that I've completely forgotten that people try and use the new years as a reason to start. Never works 😂

[@mando3651]

You're the man.

[@ditz3nfitness]

Mario, straight to the facts!

[@MarioTomicOfficial]

Thank you!

[@iaintmissin]

I’m losing weight on 2500-3000 calories a day and I’m only 5'6 (165 / 75kg) Since I cut my sugar intake almost completely everything fell into place Calories in calories out is not maintainable for most people

[@inDefEE]

I really enjoy how concise and informative your videos are. thanks! any suggestion on how to transition from a cut to maintenance without regaining weight? I eat quite healthy/well but always struggle to not gain 2-3 pounds back when I transition off a cut.

[@georgegondim2503]

Hey, Mario! Can you make a video how to realisticly handle vacations? How many days should we allow us to not train, type of activities, food control, etc. Thanks in advance.

[@TheGalahad78]

I'm the guy who instead of losing body fat, is gaining it! Worst thing is I'm hiting the gym 3-4 times a week. Gotta do something with my diet.

[@Steveburto]

Each person is different. For me, I love to drink my calories. Stopping the soda, sweet tea, etc is really all I have to do. Might wanna look at what you're doing for munchies. Or maybe you're good one day and 2000cal in one meal fastfood the next.

[@joshbennett5119]

Another great video as always!

[@MarioTomicOfficial]

Thank you!

[@Sanjesh_P]

Great points in this video - I feel like I always learn something whenever I watch content from you! Would love to see you do a video on exit strategies when coming out of a cut (shifting from a cutting mindset to a maintenance mindset for example)

[@jkquinn2010]

Love these videos. Just discovered and the really resonate to me.

[@raphaeldossantos650]

Great tips man!! You ate easy to listen too

[@Aint_Got_The_Answers_Sway]

The most common sense advise on the internet, great work👏

[@zeeshan.khan1993]

This video is all we need to get and stay lean. That's for sure.

[@tylerlynch2796]

2022 I lost 60 pounds and went from 250 to 190. 2023 God willing I want to finally see my abs, build my rear delts and back more

[@almightykeys4734]

in fall i reached my goal of 199 lbs. but then the holidays of food happened now im 212. Because kitosis helped me control my appetite, I can get rid of it no problem, but I have learned which foods are the most addicting for me so I cam stay away from them.

[@AdryanRMC]

bravo! perfect video on this topic

[@ShadowLord3220]

Year ago i was obese and wanted to change it, and i did. I lost 30kg. But i still dont look like all those social media fitness influencers... The thing is now i know most of them are on some stuff or look so good because they payed for pro photos. For me the most important thing is being realistic with every day rutine. You need stick to the plan, so it cant be 1000calorie deficit and 3hrs of cardio every day.

[@delanoarts3703]

It's very difficult to suddenly change me I try to keep up my workout schedule no matter and make a effort every day to try not to eat unhealthy and I have a 6 pack still a little soft on the bottom but it's starting to work to change right away will turn people off to it fast it takes time everyday you put a little more effort buy I think it starts with having that workout that you stick to no matter what I think that should be a first solid step for everyone

[@KojaVukovic]

I'd tell you 2 simple advices: 1. Never quit working out 2. Eat well Thanks for watching.

[@alfredosaus1516]

Best advice

[@thebatmanwholaughs219]

You forgot "sleep" and "rest" because both are equally as important.

[@Matthew-qi3zj]

I started counting calories in April I stuck with it more or less lost 92 pounds and I still have about 40 to go before I hit the weight I want. I'm terrified of gaining it back.

[@DavidHoughtaling]

Do you believe it’s possible to consistently lose weight on a cut without counting calories? I know at maintenance, intuitive eating and not counting is a lot easier but to go on a cut it seems a lot harder. I find it very hard to stay consistent with tracking calories. But when I don’t track, I can’t stay consistent with losing.

[@innocentrage1]

Track it, I thought I knew around how many cal I was doing until I started tracking and got some measuring spoons and a scale. It was a real eye opener to make a peanut butter sandwich with actual 2 table spoons instead of just using a knife all willy nilly. I was using way to much with just a knife. My fitness pal makes it easy with the new update you can type in your food from the main menu screen

[@mauropedrosa7317]

I lost a lot of weight just intermittent fasting or even doing one meal a day - did that for around 1 year. It’s basically impossible to overeat when you’re doing that. Your body adapts to eating less

[@0956y]

Mario is explaining exactly how it is.

[@MarioTomicOfficial]

Thanks!

[@stanislavchoo]

Im a chef by profession and eventough i went down to shredded in the lockdowns i struggle to find a strategy to keep me in caloric deficit now when working and got back 10 kg😢

[@ResultsWithRepition]

This fella is the goat

[@iamwednesday1681]

thanks for this info

[@Nrqsrt]

Thank you

[@michael04__806]

great channel and great video

[@nar6en]

str8 fax

[@briandavid9462]

Mario, I’m a new subscriber and LOVE the content. So thanks. Question - I’ve heard you say you stick to just a couple meals and no snacks. But, does it really matter if you do 2 meals, 3 meals or even 4 meals - or call it 3 meals and a snack - whatever - as long as you stay in your clean food/calorie/macro window? Thanks, Mario!

[@tapaswini1999]

Good advice

[@AOHgoog22]

A+

[@MarioTomicOfficial]

Thank you!

[@reshpek]

Mario what’s your thought on Keto and especially bulking on that diet?

[@SuperCuttyBlackSow]

Ohh so I keep training and eat healthy and keep doing it I didn't think of that lol

[@midipem]

Where can I buy that Adidas tee

[@TheMaroth]

Whats funny is, once you started worked out on a daily base you burn so many cals you can eat alot. Im on a DIET, to reduce my Bodyfat and im at 2800 cal. Thats alot of food (drinking water only) i can stuff into me. I maintain at about 3200-3300. Sometime i cant even reach that since i try to avoid sweets. Never crashdiet, never overeat in a bulk. this way you get a feeling of whats right and whats wrong. Considering 1 Kg of Bodyfat equals 7000 cals a person with 30-40 Kg overweight, which, sorry to say that, by american standarts isnt alot, someone had to eat 210.000 - 280.000 cals more than needed. Thats over 100 days of food for someone not active....

[@momentumismade]

What does it mean if my mouth was watering when the McDonald's b-roll showed up at 2:15? 🤦‍♂ Hoping the small-ball change approach I'm taking will make the difference.

[@naskutak]

Imamo isto prezime 👍💪 kako kontakt stobom mogu napraviti . ?

[@berenisaw7856]

Nice video! No overcomplication, just straight facts and good advice

[@blackjohnny0]

What if I am 73 kg with bodyfat of probably 20%? Maybe 1500 kcal is just adequate.

[@mattscott2664]

2500 calories spread over 3 meals with snacks works for me. IF is over hyped and should be viewed as a strategy rather some kind of health and weight loss panacea.

[@allanhutton]

That is literally a thumbnail of my body

[@innocentrage1]

My fitness pal, track your calories. Its amazing how much over eating you do calorie wise until you track it every day

[@SideBurns]

I hit like just before you said to lol

[@mamadousy9632]

"Learn to enjoy the foods you need to eat" thats some line

[@Steveburto]

Embrace lentil beans. Its the only way.