WHAT I EAT IN A DAY to STAY SHREDDED (no, i'm still NOT a fitness influencer)

this is WHAT I EAT IN A DAY and in a WEEK to maintain my current physique, stay SHREDDED and also enjoy my life. EVERYTHING I EAT are foods i absolutely LOVE and ENJOY! i'm NOT a fitness influencer and these meals are just practical and what make the most sense FOR ME. don't forget to share this with your friends... LOVE YOU ALL! also👇🏼
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❗️PLEASE NOTE: moderation and balance is KEY with all of this and PLEASE allow yourself to sleep well, have rest days and ENJOY life! remember to start SLOW and EASY and go at a pace that you can stick with for the long term, while focusing on CONSISTENCY. and PLEASE, if you need to, talk to your doctor about a change in diet or exercise. also, the ONLY supplements i take are pre-workout and creatine. love you all and thank you again for watching!
⚠️ if you've struggled with any kind of eating disorder or are currently struggling with an eating disorder, this video may not be for you and could be triggering. please consider watching a different video and i'm wishing you all the best. get help here: www.nationaleatingdisorders.org/
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0:00 - i've been where you are
0:35 - we're different people
2:17 - focus on THIS FIRST
3:35 - now THIS is just as IMPORTANT
4:47 - OPTIONAL, but i HIGHLY RECOMMEND
6:19 - something we should ALL FOCUS ON
6:39 - MEAL 1: lunch
8:19 - MEAL 2: dinner
9:28 - MEAL 3: snacks
10:35 - balance
11:15 - my advice for YOU
LINKS TO ALL MY GEAR:
cameras:
Canon R5 - amzn.to/36Mfd0D
gimbal:
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lenses:
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Canon 85mm 1.4L - amzn.to/2VRDGz9
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lighting:
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NANLITE PavoTube 15C 2' - amzn.to/3zgNcu1

[@99zorba]

I love the anti-motivation motivation. It's what everyone needs to hear. Push through even when you're not feeling motivated.

[@jjs_1988]

Hell yea! discipline over motivation 🤙🏼

[@joshua5887]

Apple Watch and calorie counter combo is key!! It doesn’t get easier than that.

[@BryanAdamCastillo]

dude HECK YEAH!!

[@Kinji_Hakari]

@@BryanAdamCastillo sir, you are really inspiring, being in better shape is so important not to impress someone but it allows a person to unlock so much of the abilities ( like mobility, endurance and strength) that he has, sir can I ask; could you please make a workout routine video?

[@chiRal123]

Does Samsung gear s3 work the same?

[@basicvid3494]

Let me help without the Apple watch. Times your body weight by 14 or 15 of ur Activity level of the day so let's say u work at in office that a level 14 meaning low activity level. For example I'm 150×14= 2100 That's my maintenance calories know -500 to lose weight Which? Leaves. Me with? 1600 calories to lose weight

[@GoneCarnivore]

​@@basicvid3494 in this calories in calories out scale, does this take into account the calories going out to waste? There has to be a discrepancy there because waste is food that is not usable, it's discarded right?

[@echyventures]

Although you are not a fitness influencer, I think you should make fitness videos every so often. It’s refreshing to see someone who just wants to be fit and healthy & genuine about it. It’s hard to be able to tell the difference between someone who is genuine, and someone who is fake & trying to make money off of it.

[@CW-ou6gu]

Bryan I just found your content just last week and the most striking thing I’ve seen is that you are SUPER relatable. This is something that anyone can do with a certain level of commitment. Please keep this kind of content coming. Thanks! ✌🏾

[@TheAlexrider123]

Love this video, it’s so simple and straight to the point. 2 weeks in and ready for more!!

[@steves1390]

Motivation turns to discipline without letting you know. Like he says, expect that mental switch to happen and be ready for it. You got this!

[@IceWolve]

Love your channel, message, and breakdown of everything.

[@mogwaiwarrior1823]

I’ve watched a ton of “How to get lean” videos and this is by far the best I have ever seen for this. Great job!

[@Dote_urban]

Congratulations🎗️ I'm Delighted To Have You As My Winner You won AN (IPHONE) Inbox me using the above social media platform for acknowledge🎁!!!!

[@GoneCarnivore]

I bought the exercise program just strictly because the dude is inspiring. I will probably stick to my own workouts.

[@minutemoviereviews2690]

I recently found your channel. I appreciate your real life perspective on getting healthy. So many just tell you to pound chicken and veggies and give up enjoying life. I seen so many of my friends take that path and their personalities are almost robotic. They don't seem to enjoy life anymore. They just stay home, eat chicken and broccoli and occasionally do something. They became boring. You seem well-rounded and practical. Thanks again.

[@SonofZeusGOW]

Randomly discovered your channel today and have to say that I love the content. Good amount of information, very straight forward, honest, and your awesome personality shines through. You've got a new sub! Keep up the great work, Bryan.

[@Dote_urban]

Congratulations🎗️ I'm Delighted To Have You As My Winner You won A (CAMERA ) Inbox me using the above social media platform for acknowledge🎁!!!

[@soturf1]

Straight to the point !! Love it!!! Editing is next level!!! Just found your channel, keep kicking ass!!

[@BryanAdamCastillo]

means a lot! thank you so much!

[@paulnkoana7350]

That "DO IT." moment hit hard. Felt like an Nike ad. Great content 👌

[@Cool_Chris]

Just found your channel. Big fan already! Thank you 🤘🏼

[@tayubmalik9396]

I stumbled onto this video. Glad I did. Really enjoyed your measured outlook, Bryan. So true what you said about inspiration/motivation not lasting very long and having to push through the tough days. Thanks, man.

[@Dote_urban]

Congratulations🎗️ I'm Delighted To Have You As My Winner You won A (CAMERA ) Inbox me using the above social media platform for acknowledge🎁!!!!

[@MAXIMATTZ]

Great video, similar journey & results, everything u said is correct..The motivation has to come from within..

[@Alomah79]

Loving your content!

[@devglover4198]

Excellent, holistic and sustainable. Thank you!

[@yordypena800]

Great video! Also very good job on the editing.

[@dannyjang9952]

You’re an inspiration!

[@connorrimell8479]

Loving your 'Not a fitness influencer' videos - someone who is motivated by just being healthy and happy and not by 'being on stage and flexing' is way more relatable for me than most other youtube fitness bods. I've just started my fitness journey - 5 months away due to Hamstring tear :/ But i'm back and your vids are keeping me going. One thing I want to ask is - Sugar. These protein bars and yoghurts and so on - are they high in sugar? They sound like they are and my real question is - how important is it to track sugar intake especially if I am to start having more protein bars and other protein supplements like yogurts and shakes etc. Other than that - Please keep up the laid back, motivational vids :D

[@Mary-had-a-lil-farm]

Thanks! I am working hard on getting healthier. The food has been very difficult to meet my goals. Three meals and snacks is just a no go!! And here is a very big realization-eating clean and eating things that are “good for your health”. They are still calories no matter how “clean” they are or how good for your body they are. I am still maneuvering my diet. I have let go of walnuts and oats (very good for you but lots of energy in them). I am getting better at it. This video was actually pretty helpful. The deficit during the week and easing up on the weekends, helped me figure that part out. It was my goal to have a day where I can eat some of my favorite things, but I couldn’t make it happen But a larger deficit Monday through Friday definitely will make that happen Congratulations on your successes. Thank you.

[@jessbon3399]

Sr Castillo. I really appreciate the info you shared in the videos. Great work! Love it!.

[@Dote_urban]

Congratulations🎗️ I'm Delighted To Have You As My Winner You won A (CAMERA ) Inbox me using the above social media platform for acknowledge🎁!!!

[@murrd0g]

The editing on your vids is seriously next level. 👏🏻 I’ll try out some of your advice in this vid!

[@BryanAdamCastillo]

aye thanks so much man! means a ton!⚡️

[@JMVIBES24]

Your honesty is great

[@BryanAdamCastillo]

thanks so much!!

[@JMVIBES24]

I forwarded your video to my friends.

[@jicalzad]

i don't know about those studies about better brain/heart function with IF, but i do agree it helps people w/ self-control and to help people manage their caloric intake. I think it's another good tool to ensure you're in caloric balance or deficit, and not surplus. But i do believe you're overall approach is a good one, and probably one that most Americans can actually follow and sustain.

[@Wealth.is.Health]

Thanks for sharing your approach!

[@Dote_urban]

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[@louiethompson4108]

Fantastic video brother!! Thank you for this!! 💪😎

[@Dote_urban]

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[@attyjim1]

Weighing food is truly knowledge. I never realized the volume of good food I could eat until I started weighing it. The first meal I weighed was an egg white frittata with baby spinach and ground turkey. It was under 400 calories but had 70g protein and was the size of my dinner plate!! Amazing.

[@cow77cow]

Second video what I watching from you. I'm 46yo ex natural bodybuilder. I do very similar like your plan. Started with 16/8 fastingbut changed to one meal a day. One meal weekdays, on the weekends eat twice a day in 8 hours window. The best thing what I ever did. I can eat how you said anything. Didn't lost muscle mass and able to keep a healthy low fat shape. Not super ripped but good looking.

[@txcenvy2179]

you changed my life man!

[@grant7586]

I was 275 pounds ... I implemented a 23/1 intermittent fasting diet (omad) with a 30 min weight lifting routine and a mile walk a day which became a mile jog eventually. I've since lost 65 pounds in a yr. Cut out the sugary treats and reduce carb intake to a minimum. Once getting to a target weight goal, in order to keep your work in check, be balanced in your eating habits and stick more to whole foods rather than processed.

[@micmasters801]

subbed, this is incredibly easy to comprehend.

[@jerrymorals7178]

Great Job!!

[@pietrosavoldi5073]

Bro from Italy, you deserve way more subscribers trust me, keep up the work

[@Dote_urban]

Congratulations🎗️ I'm Delighted To Have You As My Winner You won AN (IPHONE) Inbox me using the above social media platform for acknowledge🎁!!!!

[@thetroothhurtz]

Excellent video!

[@ShahidKhan-pq4cr]

Thank you so much for sharing this great video Just wondering to ask Do you have bullet proof coffee or coffee with cream during fasting period

[@StreaminFreedom]

Greatest non fitness fitness influencer, thanks man! Inspiring and simple and clear!

[@Dote_urban]

Congratulations🎗️ I'm Delighted To Have You As My Winner You won A (CAMERA ) Inbox me using the above social media platform for acknowledge🎁!!!!

[@rcorser1]

Another great video. Do you have videos on: how you record/track your daily workouts and your fav exercises per day/“bro split”. Those are 2 topics I struggle with since there are lots of options. Additional thoughts on cold showers and fasting multiple days? Thanks.

[@cimford6629]

HE has workout videos for sure.

[@TheTurtlesrockz]

Love this! I do this very similar!!! I ate some pizza yesterday, and this video reminded me that its ok, because I had other days were I was in a deficit!

[@Dote_urban]

Congratulations🎗️ I'm Delighted To Have You As My Winner You won A (CAMERA ) Inbox me using the above social media platform for acknowledge🎁!!!!

[@ColderAirYT]

Maybe one of these with a workout routine? Also great content as always!

[@BryanAdamCastillo]

yes! hoping to share my workout routines soon!

[@SaisMoon]

The Apple Watch is a lovely fitness assistant. However, like he said do what works for you within your macros. I personally like high protein breakfast with high fiber carbs, low carb and high protein lunch, and a high protein and fiber dinner. The fiber and protein combo keep me full and satisfied. For snacks, yogurt parfaits in a variation of different flavors. I personally have a peanut butter cup version, because I love reese cups. Biltong, goat cheese, rice cakes, and a boiled egg (minus the yoke, I don’t eat it unless my eggs are scrambled hard,) is a great snack combo for the munchies. Sometimes I have a crunchy texture craving, so pig skins and rice cakes are a lovely substitute.

[@brwnsgr8034]

Oh, Great Video. 👍🏽

[@Raging_wolverine4233]

Wow this is a exact video of how realistic flexible dieting works

[@Trixz911]

Hey Bryan, love the video and valuable information. Maybe some things you should think about: 1. I agree that tracking calories with the Apple Watch is easy, but keep in mind that it is not 100% accurate. The Watch tends to be a little bit too generous with the burned calories, but nonetheless a great way to start tracking them. 2. Intermittent fasting: Great for losing weight and the positive effects you mentioned. But do not forget about muscle protein synthesis. If you do your workout in the morning fasted, you throw oppurtunities away for building muscle. However, if you can live with that and you feel amazing doing it, do your fasting. It is your journey, your life. 🙂 Have a nice day, buddy 🙂

[@BryanAdamCastillo]

hey man! thanks so much for the feedback! 1. Yes, fully aware that the Apple Watch and pretty much any fitness tracker won’t be 100% accurate BUT, imo, this is the most accurate thing i’ve found! 2. There is anecdotal research out there to suggest that protein timing isn’t quite as important as one might think. ultimately, hitting the 1g protein/pound of body weight is the and spreading this out over multiple meals (as anyone would naturally do) are the main aspects for muscle protein synthesis! find what works for you and a plan that you can stick to long term and still love your life, that is the end goal!

[@Trixz911]

@@BryanAdamCastillo exactly :) This is the most important thing. Find what works for you :)

[@suavalicious1]

Burpee Bobby!!! haha. Love this video. Thanks.

[@ntrlnkt3477]

Thanks for the content. It Great!! You said you take pre-workout but you take it in the morning; you don't consider it breaking your fast? How does that work. Also, when you're doing your strength training are you not eating afterward. It sounds like your fasted for your lifts. Is that true?

[@TheGanComment]

Gotta do the workout routine as well ! I subscribe immediately on ur iphone video

[@BryanAdamCastillo]

hoping to put out workout routines sooooon!🙃

[@rcorser1]

Do you have a video showing how you use my fitness pal app…..functions, menus, etc.

[@jvcalleja]

Lost around 55kg was super overweight, now I'm 90kg and cannot get lower than this. I workout Monday, Wednesday and Friday with weights, Tuesday, Thursday and Saturday cardio, usually assault bike or jogging. Steps im at around 18,000 a day since during workouts I never rest and continue to walk between one set and another. I'm really confused, made such great progress and I work very very hard, but cannot get to 10% definitely, I think am around 22% and best I was maybe was at 20%. I feel discouraged and want to leave everything since this is really mentally putting a huge stress and I cannot take it anymore. Great progress I know was waist 48 now I'm waist 33, but still far away from my dream physique I need help. Great inspiration BTW and you really made an amazing progress.

[@aliciatiffany1325]

Only remaining factors I can think of are: 1. Nutrition 2. Workout intensity

[@Anroth98]

bro you're killing it! your in better shape now than 50% of adults and that is saying something, now I know nothing about nutrition/fitness but I might say your body need a shock so you can start loosing weight again, maybe do intermitent fasting, a 48 hour fast then a 36

[@Dote_urban]

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[@ervingreen4443]

By definition, you are a fitness influencer. Love the content!

[@kevindimas253]

But difference is that he isn't selling fake workout programs and cheap supplements wearing some weird branded workout attire with discount codes

[@Dote_urban]

Congratulations🎗️ I'm Delighted To Have You As My Winner You won A (CAMERA ) Inbox me using the above social media platform for acknowledge🎁!!!

[@khairuddinsaid4060]

​@@kevindimas253it's more like a job for a promoter. Same same but different but still the same.

[@LoFoSho]

I just started my life change. One thing I found losing weight is the liquid calories. I’m talkin condiments and drinks. I like to eat, not a lot, but I have to eat what I want and I’m easily 1500-2000 calories just by not doing drinks and condiments. There are a lot of super low cal condiments too. I also never really eat out. That’s a calorie killer as well

[@sascha9768]

Definitely agree with your conclusion about eating more carbs the evening before. The training on the next is incredible. My motto is: if you cut carbs you cut your life 😅

[@aronisink1]

ABSOLUTELY GREAT ADVICE.. I was 290lb now 240lb.. Intermittent fasting and carbing up a little before bed is the way to go.. I wake up full of energy to start the day..

[@Dote_urban]

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[@notpg13]

Is there another accurate fitness watch you'd recommend if you don't have Apple? I have Samsung.

[@VAR0014]

Hello Bryan, just wondering where I could buy the vest hoodie what you have in 4:08? :) thanks

[@JMVIBES24]

Thanks

[@Dote_urban]

Congratulations🎗️ I'm Delighted To Have You As My Winner You won AN (IPHONE) Inbox me using the above social media platform for acknowledge🎁!!!!

[@mohamadfauzi2917]

Nice info.. thanks.. you look good too!!

[@Dote_urban]

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[@Stackztootrill]

You should do more health & fitness content

[@Bekaizer]

What a top content man!

[@Dote_urban]

Congratulations🎗️ I'm Delighted To Have You As My Winner You won A (CAMERA ) Inbox me using the above social media platform for acknowledge🎁!!!!

[@phoebelee55]

John Kiefer carbnite solutions did research on eating carbs at night and workout the next morning

[@mateorestrepo1810]

Bro nice video !! Where is your hoodie from ?

[@PervyOldToadSage]

Im pretty meticulous too, but am surprised you even weigh the protein bars, are they really that inconsistent? I would expect a packaged factory protein bar to weigh consistently the same.

[@robkerstner6402]

Wow, thanks for that great explanation of what you eat! Really great down-to-earth advice on how and why. Thanks man!

[@Dote_urban]

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[@davdags]

What a beautiful balance, My favorite part is when you said you can eat whatever you want but would have to burn all the calories to achieve calorie deficit. I love your content God bless you

[@Dote_urban]

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[@SellsHomesQuick]

Where did you get your sleeveless hoodie? I need one.

[@TrevorGray4758]

You need more subs bro. Seriously!

[@Dote_urban]

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[@cleanoneowner6644]

Keep this up and you're gonna be a fitness influencer! Hahaha! I'm glad I came across this video!

[@Dote_urban]

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[@JoseRamos-fh6ds]

How do you weigh out the chipotle or fast food?

[@raphaelbeza5624]

your physique is my end goal

[@BryanAdamCastillo]

dang that means a ton thank you!

[@H4b0s]

hi what is your opinion about casein protein? I work out at night so I;m having a small amount of dinner at 22:00 and before bed I ;m having a scoop of casein. your thoughts?thanks

[@Dote_urban]

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[@JonathanRamirezBOXHEAD]

Where did you get that hoodie from?

[@hasanshaikh4463]

This is about as clear as it can be. He tells you he’s not trying to be a bodybuilder and just don’t stress out and be consistent.

[@Chazyfizzlez]

Nice work man. For me, I used IIFYM and was able to get down below 10% body fat. I had to throw in some keto and IF at the end to get show ready but during my cut, If It Fits Your Macros was a game changer. My family and friends couldn't believe I was getting shredded while eating In N Out. Haha. Stay tight, bro!

[@chrisjohnson3967]

It's honestly the best way to get lean. Imagine having to go through a cut while simultaneously eating the most bland food around? It's absolute insanity. I almost look forward to my cuts because in all honesty, that's when I eat the most junk food!

[@Chazyfizzlez]

@@chrisjohnson3967 Hell ya it's definitely the best way. I just ate a Chipotle burrito for lunch. 🤙🏼

[@vikasjain8437]

So do you avoid alcohol or how do you incorporate wine or bourbon into this?

[@markb3153]

Great channel, question about intermittent. Is it mission critical to not eat/drink anything during the 16 fast period? I use a 1/2 container of Premier Protein in my coffee rather than creamer in the morning. I understand the insulin spike and all that, but is it really going to make a difference in the big picture? Thanks.

[@Dote_urban]

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[@AndreAngelantoni]

I love the video. Still, I wonder if fewer workouts will get someone pretty close (while keeping extremely disciplined about the food). Not everyone can make the time he does for workouts (family obligations, commuting, etc.).

[@franzjosefmueller-alban509]

At your age .. yeah you can do it, I am 58 and transitioned to carnivore 2+ years ago, best decision ever .. so no carbs for me . Run 48k “week and train 6 days/week calisthenics .

[@brettalexander5585]

I've never tried to weigh food and I don't calorie count right now. I'm currently fasting 16:8 for a week and down 10lbs after the scale hadn't moved forever. The scale is what confuses me most because I'm a bit confused on how food content can matter with weight. Arn't certain foods packed with more calories/fats/carbs than others naturally so how does a scale help.

[@chrisjohnson3967]

Most of the fluctuations you'll see on the scale is water weight, it's very deceiving. The more sodium you take in, the more your body will retain water which will raise the weight on the scale. Also, depending how many carbs you eat in a day will affect your water retention as well. What's most important sometimes is sticking with your calorie count down to the very calorie. The scale will trick you lots of times. Stay the course with the diet and you'll see the best results

[@rcorser1]

Great info....what are your thoughts on Tofu and protein shakes made at home via the Vitamix blender?

[@__ThisisJ__]

Have you tried to add Oats in your protein shake? And make tofu scrambled with turmeric in a wrap?

[@Kurio71]

I followed IIFYM and didn't follow macros till I wanted to lose weight quick. Everyone is different but low-carb fasting worked best for me.

[@scottclayson6796]

Hey Bryan. I have an android/Samsung galaxy watch combo. Do you know what the best app would be to track on that set up? Any help would be appreciated

[@Dote_urban]

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[@effervescence5664]

I clicked on the video for the hoodie, didn't get that info so slightly disappointed but still came away learning something.

[@Dote_urban]

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[@markdaus3219]

Hey Bryan! Love your content. Where’d you get that hoodie from?

[@BryanAdamCastillo]

thanks so much! it’s actually kinda an old hoodie, i’ve had it for a couple years lol i think it’s from Forever 21 though!

[@markdaus3219]

Thanks! Still looks fresh though. Keep doing what you’re doing!

[@rockstarr9000]

This is dead on. What meal scale do you use?

[@Dote_urban]

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[@ObscureOcelot17]

Have you seen the recent studies on the benefits of Early Time Restricted Feeding (eTRF)?

[@Dote_urban]

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[@rcorser1]

Did you research the weight food scale….which one did you purchase?

[@mohammedhussein3762]

Hi Bryan, I’m using the Apple watch to track calories burnt and lose it app to count calories, my food intake is 2200 and 2150 exercise calories and its saying 50 net calories, does that seem right? Thanks

[@Dote_urban]

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[@jamieout]

Can I find those chicken sound effects on Mood though? Haha great video man.

[@BryanAdamCastillo]

hahahahaha i’m so glad you noticed that😂😂

[@jdagreat4595]

Same age “im 33” same height. Im ex football player so have more large frame but i agree with this video 🙌🏽

[@puretoronto]

What protein bars are those?

[@_.alex.-]

I bought an Apple Watch after watching one of Bryan’s videos. I’ve set it up like suggested, and have been smashing workouts and tracking calories. Losing weight consistently and getting fitter closing my rings each day. Love it. It’s addictive.

[@ChallengingRiff]

So sick! Congrats on your effort and commitment/results. I'm about to be making the plunge myself! So excited. It's not the first change that I've made and it for sure won't be the last 💪🏼

[@frostyfcuk5817]

Check out Skyr....replaced my greek yoghurt with this, had no idea it existed. Basically tastes the same but has more protein!

[@Dote_urban]

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[@bubbie23jw]

What scale do you use?

[@antoniomota23]

Liked the video. But can you talk about water ingestion during your day? It would be a great add to the rest of the information.

[@Dote_urban]

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[@Shawnmfieldsjr]

People often mistake that

[@MrTheomighty1]

I’m 48 years old, my height is 5ft 11 and I’ve just weighed myself and I am 189lbs, now the thing is I stop eating around 6pm and I can go until 2-3pm the following day before I next eat and this is because the job I do I can get caught short as there are no toilets around I can run too as I work for a local council driving a dust cart /bin lorry and when I’ve got to go I’ve got to go. Let’s say my tea tonight was a piece of beef with 3 spring onions and 3 white mushrooms and I still have a mid rift, I wouldn’t say I eat a 1000 calories a day and my weight stays around 85-83kg. I am classed as skinny fat, I just want my belly gone, I can feel my abs under the bit of fat I have but I’ve never ever been to get rid of my stomach fat.

[@rsebe]

Hi!! How do you calculate calories when eating out? I can't bring my scale to the restaurant.

[@Dote_urban]

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[@passportbro904]

Different factors involved "Test and Tren" 🤣

[@Dote_urban]

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[@maetaylor5677]

I really appreciated your apple watch video. Subscribing great tips

[@klydeduce]

Just wondering what time you go to bed cause I work evenings and am thinking about trying this but there's a good 3-4 hours between 10 and when I go to bed

[@Dote_urban]

Congratulations🎗️ I'm Delighted To Have You As My Winner You won AN (IPHONE) Inbox me using the above social media platform for acknowledge🎁!!!!