What I eat to stay LEAN

[@WilliamFluery]

Thanks for sharing. I am 60 years old and eat similarly but currently eat one meal a day and don’t have an “anything goes day.” I’ve lost 39 lbs with 15 more to go. I no longer take two Alzheimer’s drugs, depression/anxiety medication, Adderall, Nexium, and three blood pressure meds. I still require a sleep medication but know, with the guidance of my doctor, I will eventually stop that. I am just beginning calisthenics and will gradually build up. You have been an inspiration.

[@sunhawk1751]

Awesome!

[@imstillhere6678]

Good for you man! Keep up the great work💪

[@johnsizemore1666]

There is some great teas for sleep/ Maybe try some teas and slowly reduce your sleep meds over time. Some melatonin pills can be useful as well.

[@Gunter_Severloh]

For sleep get out in the sun before 11am, and let the sunlight hit your retina i dont mean stare at the sun, but in the early morning the spectrum of light at that time will enable the creation of serotonin which by night time melatonin will be created to enable you to sleep. Also exercise will help too!

[@leonbusjes5794]

@@Gunter_Severloh where did you gain this piece of knowledge? I find the notion regarding the spectrum of light >serotonine production to be very interesting. I'd like to learn more.

[@pistolpete247]

Someone give this man a fking medal for speaking unadulterated nonsense truth & facts served with no bullsh!t unlike most goddamn youtubers out there.

[@MrRagu]

it LITERALLY makes my day when i get the noti of another upload from you. I'm 16 years old and ur channel has helped me change my mindset about exercise. I used to think I needed to do barbell/free weight training in order to keep my physique but ur channel opened my eyes that I can stick to the basics and really build a strong foundation and a strong physique. I completely simplified my workouts to 10 sets of pushups, 10 sets of pull-ups, and 5 sets of squats using just my own bodyweight for now and I am loving my routine. Thank you once again for this goldmine of a channel. You are the best man1

[@Kboges]

Givenchy! Thank you for the kind words! I truly appreciate the support and if you ever have any questions, don't hesitate to reach out. 🙏

[@hellachan8080]

add sprinting to it, really great for building balance leg muscles

[@MrRagu]

@@hellachan8080 thanks for the advice, deff looking to up my cardio game as I move on, rn all I do is steady state on a treadmill for 30-40 min as sort of a cooldown

[@Gunter_Severloh]

Just remember exercise cant fix a poor diet. A good diet as he described in the video which is also how i eat except not how he does on the weekends, a good diet like that will compliment and support your exercise and accelerate the results you are looking to get.

[@MrRagu]

@@Gunter_Severloh agree 1000%

[@raja2396]

You sir have the realest & most authentic advice a person can give after testing things for themselves and just want to share that information. Thank you!

[@Kboges]

RaJa! Thank you so much! This means a lot, my friend! Thank you.

[@omp365]

@@Kboges K.. maybe I'm barking up the wrong tree, but that doesn't seem like a lot of calories for a guy as jacked as you?

[@Kboges]

@@omp365 Hmm... yeah I dunno, to be honest. I'm pretty skinny, probably 175 in that picture, so I'm not a real big guy.

[@vuklovi2287]

@@Kbogesare you comfortable with sharing your height?

[@philipdressler4775]

just plain, clear, factual, to the point, self-proven content. Love your way of presenting without any fancy & artificial entertainment elements which I am actually really tired of. Thanks for the great work.

[@VladiDusil]

Content that actually provides deep value for the viewer as opposed to appeasing the algorithm or ad views. Fantastic channel through and through.

[@sameoldsteph]

Agree!

[@WeightedCali]

Very nice to see your channel growing heavily. We talked on reddit in the beginning of 2021 and you sent me your "Don't Make This Mistake With Your Calisthenics Training" video. You read the huge walls of text i sent you and replied to everything and helped me out tremendously, so i'm not surprised that you went from like 400 subs to 240k now. You care about people and teaching and that shows in every video you make. Short and to the point videos. Thank you.

[@Kboges]

Krakoid! Thank you so much for the support! I'm so happy you have enjoyed the content. Thank you for the kind words. I really do love helping people with this stuff. Nothing cooler than seeing someone take their health and fitness into their own hands. Thank you so much for following me the last few years. 🙏🙏🙏

[@KeithMooreStrength]

"I rather spend my money on hight quality foods" Major Gem and way to keep it simple! Thank you for the info

[@Kboges]

My pleasure, Keith! Thanks for the support!

[@kennixox262]

Totally agree. We must think before we eat and consume basically what is described inthis video.

[@707josh]

seriously. we spend all this money on clothes for no real reason, expensive cars, indulgences, etc. Spending sinilar amounts on good quality food is essential for longevity

[@db1777]

Your body is clearly a reflection of the good quality foods you're eating.

[@Kboges]

Thanks D B. I like to think so.

[@Captainarmadillo]

Just eating like this won't make you lean. It's genetics. Most of my lean buddies eat like shit. It's genetics. Trust me.

[@JHallOnline]

@@Captainarmadillo to a degree. I think Kyle himself points out that his has good muscle insertions and a narrow waist, which definitely help to look more aesthetic. That said, regardless of your starting point, having good nutrition and a good training program can make you look great. I used to be 265lbs. With proper diet and training, I worked my way down to 170lbs at 6'2'' with a six pack and attractive physique. No one would accuse me of having baseline great genetics, and yet I was able to work as a model for nearly ten years by looking after my diet and staying consistent with calisthenics.

[@firebug1892]

@@Captainarmadillo I disagree

[@Captainarmadillo]

@@firebug1892Haha, that's ok. You can eat like this and never look like him. Genetics. Same as height and hair color.

[@SerenityEntertains]

as a 17yo, your channel has helped me so sosososo much. all these other youtubers who make 30 minute videos did nothing but confuse me and waste my time yet youre here giving more information in a 2 minute video than a 2 hour one. thank you so much, youve helped me out alot

[@GoExperimental]

Just found this channel and I'm so happy I did. No hype no bulls**t not trying to sell things constantly (not that I've seen so far anyway) and just great down-to-earth but solid information. Thank You!

[@Kboges]

Thank you! I appreciate the support very much.

[@andygane8929]

I love your decisiveness and determination. It's so good to hear a man frankly state that he doesn't drink alcohol or go to bars. The beauty of your physical body reflects this policy of abstinence.

[@Kboges]

Thanks Andy. That means a lot, my friend!🙏

[@simonrankin9177]

I agree with Andy ,im a non drinker ,and non smoker etc.... I get sick of people who think im a nerd ,,,lol...

[@stevetrevino5346]

Love the consistency of the life style as it relates to your social life and investing in your health and well-being. Very refreshing.

[@Kboges]

Thanks, Steve! I'm glad this resonated with you.

[@bluesky-gj3rs]

finally a guy that has all set in a 2 min video and not a 30 min only to presents some ideea of foods !!! very good job and god bless your belly

[@zwryy7622]

Dude, I just want to thank you for giving such good advice for free. I study about 10-12 hours every day, so I lived a completely sedentary lifestyle for a long, long time, cause I just didn't have the energy or the time to go to the gym. That changed after I found your channel and adopted your approach to calisthenics. Been exercising 5-6 times a week for a month and can already see huge results, not only in my physique, but also my performance in my studies. You're a legend.

[@RapidBlindfolds]

What do you study? Got damn

[@alexiosmrcl7524]

Man you are saving lives ! I wish I could thank you in person.

[@pm9666]

KZbin randomly recommended these videos about a month ago and all I can say is, K boges is the real deal, been using his videos to help me lose weight and get fit and it's working. Very happy that this guy was brought to my attention and now I do not have to pay for an overpriced gym membership. Thanks Kboges!

[@Kboges]

So happy it found you, P M!

[@brennand933]

Prioritizing protein and fiber during each meal has helped me sustainably keep weight off after initially using calorie counting to lose a bunch of fat. Great meal choices!

[@Kboges]

EXACTLY! Fibrous veggies, and protein are absolutely key, in my experience.

[@brennand933]

@@Kboges have you seen those studies where 2 groups of people are in the same calorie deficit but one has 30% of their calories coming from protein and the other has way less? Total Weight loss is about the same but the high protein group saw dramatic improvements in body composition. Protein is about as close to a magical macronutrient as it gets haha

[@sameoldsteph]

I just came across your channel and after watching just a few videos I am super impressed at your clear and direct approach. The internet is so saturated with loudness and clutter and it can be difficult to figure out who to trust. I have learned that flashy does not usually equate with substance and you definitely have earned my trust!

[@_4L]

Every time K Boges uploads is a good day. Literally thanks to your training philosophy I am in the best shape of my life right now. And all I’ve been doing is basic calisthenics over the last 7 months and paying attention to my diet. Thank you

[@Kboges]

4L this is amazing to hear! I live for this type of feedback! Keep at it my friend. Never stop and keep me updated on your journey!

[@Flousable]

For years people on youtube have asked viewers to subscribe. You're the first one in ages I actually did without asking. Love your content, quick to point with no bullshit

[@Kboges]

Thank you, Flousable! I truly appreciate it.🙏

[@greco3751]

The rapid growth of your channel is insane man. I subbed at 30k, its good to see fitness content creators that give legit tips.

[@Kboges]

Greco, thank you so much! None of this is possible without the subscribers. I owe you all for the support!🙏

[@sjt6979]

I just subscribed. I have watched this video a few times now. It has really inspired me to clean up my diet. The main thing I am doing now is not overeating. I just started this a few days ago and it is much easier than I thought. I always ate healthy food, but I just ate too much of it. I had it in my head that i had to have 2-3 slices of bread with my supper and that i had to have a mid-morning snack, and so on. i have cut all that stuff out now. It was easy. I feel mentally sharper since I have cut down on my calories.

[@Kboges]

Man, it sounds like you are on the right track. Give the changes time to work. Do not rush the process. Just stay consistent with what you know you need to do.

[@travisrobson5889]

You're reinvigorating my motivation to be in better shape, just like Scooby1961 did over a decade ago. The straightforwardness and simplicity of your videos and recommendations is excellent. Thank you.

[@Kboges]

Thank you, Travis! I'm happy to hear this. Thank you for the support!

[@EriveFilms]

Best fitness channel on KZbin, straight to it, quick videos, extremely insightful

[@kentajin7860]

You are one of the best KZbinr I've found on KZbin a couple of days ago!

[@Kboges]

Thank you, Kenta! That's super kind of you.

[@krillansavillan]

I'd love a video about other general things you do for health and wellness. Like water choice, avoiding plastics, etc. Because of your condensed delivery style, I find myself wondering what your opinion is on a variety of topics.

[@Miloenergydrink09]

Comment for the algorithm so this channel reaches more people

[@Kboges]

Thank you, Hasnain!

[@ML-jw2rl]

END OF THE VID GOT ME SO HYPE! GREAT WORDS OF WISDOM!!!

[@Kboges]

Good to hear!🙏

[@kooodir]

I just wanted to say that I appreciate your work a lot! Everything is simply and clear, easy to understand for everyone. You are changing perspective of working out so much! Thank you brother.

[@Kboges]

Thank you, kooodir!

[@conquerthyselffirst8615]

This channel has helped me change my physique. Please keep doing what you’re doing.

[@Kboges]

I'm so happy the content has helped you! Thanks so much for sharing and thank you for the support!🙏

[@mace4978]

I just finished the paused reps mastery programm a few days ago and I can without say it was the most efficient program I've ever followed ! In the span of 3 months I have developed a proper form on my pull ups, (getting close to the one you demonstrate with the arched back) but also on my push ups, dips and squats as well ! And on top of that I gained a ton of muscle and I now look way more chiseled than I was 3 months ago. So I sincerely thank you for this program and I'm already thinking about testing my new acquired strength to start the programm all over again ! Probably with some mobility and skill work.

[@Kboges]

So happy you enjoyed, Mace! Paused reps are incredible. Thank you so much for the feedback!🙏

[@FormlessJKD17]

How long are the pauses from start to finish?

[@mace4978]

@@FormlessJKD17 Not long, the point is to pause at the end of the movement to cancel the momentum and have a little more muscle recruitment. It's around 1 or 2 seconds

[@Tophe]

Best fitness KZbinr since under 10k

[@Kboges]

Wow, Tophe! This is an incredible comment. Thank you so much 🙏 It's all thanks to the supporters such as yourself. It means a lot, brother!

[@Tophe]

@@Kboges Been watching since early! Keep at it brother 👊

[@CRUSHMtv]

just recently found your videos while browsing fitness channels/videos and the algorithm set me up correctly. thank you for the quick, compact, directly to the point videos on your approach and what you've learned. immense value in just these few minutes, just wanted to say it is highly appreciated.

[@Kboges]

Thank you! So happy you enjoy the content. Thanks so much for the kind feedback!

[@TripleBeamDreamin]

Cant help but admire your work man. Thanks for sharing all your knowledge raw and unfiltered.

[@Kboges]

Thank you!🙏

[@arturhoffman8941]

I'm really happy that I've found your channel, it truly changed the way I'm training now. Keep up the good work!

[@Kboges]

Thank you, Artur! I appreciate the support.

[@roadtogritfitness]

Amazing advice, especially the no alcohol. Since I quit alcohol and sugar about a year ago I have noticed a vast amount of health benefits. Thanks

[@phillipharding6610]

Thanks Bud ! You are true inspirational man ! As an older male I have a worn out body from physical work so calisthenics seems too work with not too much compression on back and other body parts ! Slowly, slowly it’s getting easier and triceps , biceps , back and shoulders are feeling great and building nicely!

[@Kboges]

So good to hear, Phillip! Keep at it, take your time, and grow stronger!

[@forestlittke4649]

I can not add anything to the previous 173 comments...good on you and good on your followers who have success.

[@Kboges]

Thank you, Forest!

[@Nick-gx4oc]

Thank you for being completely open about your method and keeping it concise. You really seem to respect our time and curiosity 🙏

[@Kboges]

Thank you, Nick!

[@tippieyanez8289]

Thank you for keeping it simple and short. That's why I love your videos.

[@Kboges]

Thank you, Tippie!

[@JudgeMental1337]

2:46 that - live live echo got me :3 really good video as always! Lifting for over +12 years and going back to the simplicity that you teach is truly a game changer for me. Thanks a bunch !

[@Kboges]

Ah yeah I just noticed that.... an editing error. Always frustrating🤦‍♂️ Glad you enjoy the content, Nick!

[@JudgeMental1337]

​@@Kboges btw. what I wanted to ask but forgot was this: Do you go low carb for 5-6 days and then "refeed" on carbs? Sounds to me like the "Carb Nite Solution" from John Kiefer If you know him or the diet regime. Was thinking about going back to this Strategy for my fat loss goals because I´m really struggling right now.

[@seanjamesmacleod241]

This guy is a fine example of how to do it right with healthy eating and exercise and living. He is not just spelling out crap is putting knowledge that is lived by him.

[@Kboges]

Thank you, Sean! I rally appreciate that🙏

[@beyenpe]

i am happy that we share similar patterns :) i also eat 1 or 2 meals a day and i (almost) never drink. i just need to clean up my diet a bit and have a more structural weekly meal plan. Thanks for the video!

[@Kboges]

Good to hear! It's such a simple approach. Thanks beyenpe!

[@VictorS93]

Me too, do you find you actually start preferring well sourced (and plain) healthy ingredients over things like sauces and garnishes to cover up cheap ingredients used by pretty much 100% of places serving/selling ready food?

[@0vermars520]

thank you god, for your short vids and straight to the meat of things

[@Kboges]

Thanks!

[@PajamaJumper]

After researching dietary habits to promote muscle growth, longevity, and general health, I have transitioned to your meal structure/frequency and absolutely love the simplicity. Thank you for the perspective and practical approach. I am now in the process of refining what specific foods works best for me. Question regarding protein shakes- what is your perspective on adding a shake to one of the two meals in a day for increased protein intake? Do you find they play a useful role? Or should simply be substituted for equivalent “real food”? What key factors do you find that makes protein shakes useful or unnecessary?

[@Kboges]

Hey W G! So happy this approach resonates with you! As for your questions... 1)Protein shakes can be a useful addition for those who otherwise consume lower amount of dietary protein. If your protein intake between the two meals is good, they are unlikely to help a whole lot. I think they have a solid role to play as a tool for weight loss and "snack" replacement. But for those that have a solid diet, don't snack, have good appetite control, they are less useful. That doesn't you can't or shouldn't have them, just you are unlikely to notice a huge difference in the context of an otherwise healthy and protein rich diet.

[@servantrose]

basically. helpful and straight-forward, no frills. thanks

[@Kboges]

Thank you!

[@TheDesperateArtist]

1:15 46 eggs???! that sounds insane!! But if you say so, I'll try it

[@Kboges]

Hahahahah! Dude!!! 4 to 6! 4 to 6! 😂😂😂

[@1minutecomicswalahollywood648]

2:15 I really needed this information. Thank-you.

[@Kboges]

Glad it found you!

[@LrnzLpz-vv7mq]

Never bought and consumed a course with such confidence and speed in my life. Thank you so much for every piece of information you provide

[@Kboges]

I'm so happy you enjoyed! Thank you so much for the support!

[@detritic]

Difficult to really express how nice it is to have such clear, personal, to-the-point content. It really highlights how much on youtube is 3 minutes of information spread out over 30 and stuffed with garbage. Your channel is much appreciated.

[@Kboges]

Thank you, Rusty! I appreciate that very much!

[@aleksandarcrnomarkovic8360]

I just love your videos. So simple, good examples.. that's it. Love and respect sir

[@Kboges]

Thank you, Aleksandar!

[@gregtechno506]

Love the channel, I significantly slowed down on my exercises and focused on proper form and slow negatives. I also figured out it suits me not to go all the way to fatigue on every single workout and rather if i think I might not finish 1 more proper rep I stop and rather make 1 more set, and I feel much more fresh the next day and with an extra set I can compensate if I feel like and avoid going too far. Watching this channel really changed my way of looking on workout. My advice for any beginner out there starting out would be to do it slow, focus on form not on reps, do 1 rep short of fatigue if you feel you can't do 1 more proper rep, and importantly listen to your body. After a while when you get used to it the body will tell you when to push past fatigue or when to finish early to avoid unnecessary damage and longer than necessary recovery. The only thing you really need for improvment is discipline and consistency.

[@djj3357]

UNRIVALED!!! Like minds, if any of you are new to Kyle's content... please do yourself a favor, & take a deeper dive. it will definitely enhance your approach to all things health & fitness related! extremely generous!! imho 🕉

[@Kboges]

djj! You always leave the most kind comments, my friend. Thank you for the support!🙏

[@damansandy3065]

Hello from your subscriber in Indonesia. I really applaud this channel of yours. Actually, I think it's a very noble thing to do to encourage others to build healthy lifestyles and become stronger versions of themselves. I think there are many people out there around the world who would benefit from your hard work, knowledge and experience in this field. It's very unique from my point of view the way you convey your ideas online as if we are live in a real conversation, lovely stuff! Alright, take care and best wishes to you and your family 👪 P.S. I think your haircut also suits you very well, very nice!

[@Kboges]

Thank you, my friend! I appreciate these kind words very much. Thank you for watching and thanks for the kind comment🙏

[@matthieup.4610]

Hi Kyle! Great to see what you eat. Your simplistic strategy and directness is truly refreshing in this space. I was curious to know what sort of cardio you do? I love the stationary bike but it certainly affects my leg training. Wondering if you do HIIT/LISS and on what machine/method. Thanks so much!!!

[@Kboges]

Hey Matthieu! Thanks for the kind words! I enjoy cardio quite a bit. I walk/run every day, and lately have been doing sprints daily. daily walks and runs have been a part of my routine for years and something I truly enjoy. I normally do about 20- 30 minutes of zone 2 a day, but lately I've been doing more walking and sprinting, along with zone 2 mixed in there. Daily step count is often between 15k-25k.

[@matthieup.4610]

@@Kboges fantastic! The metabolic and longevity benefits of zone 2 certainly profound. Thank you very much for responding!

[@Snooknuggets]

To the point, no bs. This channel is pure gold

[@Kboges]

Thanks, Tommy!

[@rayingovan4756]

Hi Kyle , once again - thanks so much for the content, awesome channel! Would you consider providing some video footage of your meal prep process? I appreciate that you're on a tight schedule and prefer to be quite minimalist with your videos, but there's great value in the efficiency you apply in your life - I believe this could motivate/incentivize viewers that much more to eat healthier if we/they see how easy it is for you to put your meals together. Perhaps you can set the camera up in the corner of the kitchen, much like you would before filming your workouts lol There's a considerable gap in the content out there when it comes to nutrition - yes there are loads of 'what I eat in a day' videos but many times its not a true reflection of what the content-provider is actually putting into their bodies on a daily basis (further to this their results may actually be coming from PEDs, etc). Having watched your videos over the past year, I can confidently say that I trust you and your content - it would mean that much more seeing what goes into your daily health & fitness regime. Looking forward to the next instalment as always - keep grinding! 😄

[@Kboges]

Hey Rayin! This is a really great idea. I actually want to do some cooking videos and meal prep videos in the future so people can see exactly how easy it is. Thank you for the support, my friend!

[@rayingovan4756]

@@Kboges I am so excited for this! You've provided a considerable amount if guidance on the physical aspects, very eager to explore your insights on diet a bit more. Just on this, how much would you say you spend on food a day? I appreciate it's that much more 'affordable' given that you don't have many unhealthy/costly habits as you mentioned. Also, do you take any supplements - vitamins etc - or do you rely on your whole foods for the micronutrients?

[@Kboges]

@@rayingovan4756 It's really hard to say because I often buy stuff in bulk and cook for my wife and my daughter. I also prioritize higher quality choices... Pasteur raised eggs and chicken, grass-fed beef. Food is one of those things I emphasize quality- this is stuff I'm putting into my body to ultimately absorb. If I were to ball park it though, I would say I'm at around 30-35 bucks a day for my food.

[@rayingovan4756]

@@Kboges sheepers... I'm based in Cape Town, SA so it could just be the exchange rate talking, but that feels like a lot for a day for one person. And multivitamin supplements etc? Are your meals effectively the only thing you're putting in your body?

[@NM-hq1io]

Kyle the legend, wish you uploaded more - got bored of weights & started following your calisthenics plan (50 pull ups, 100 push ups & 150 squats). Won’t lie, starting to get bored but going to try different variations to switch things up! Thanks for all the info Kyle

[@folksurvival]

Quality over quantity.

[@Kboges]

Exactly!

[@gwarlow]

Try playing some upbeat tunes during your “boring” workouts. It might help. Cheers!

[@Kyntai]

Similar to my diet. Except I start eating at 8 and stop at 6. I lose weight very quickly if I don’t eat. Your comment about everyone needing to eat what works for them is the conclusion I’ve come to as well. Thanks for your short and to the point videos.

[@protodad6151]

Could you share some of your meals with us? I know the guidelines, but I like to see the variety, and sometimes it is best discovered by hearing what other people eat. Love your videos, and thanks.

[@Kboges]

Yeah! I’ll include more in a future video. Maybe like a full week of eating. That could be cool.

[@XTheSpartanX7]

@@Kboges I would love to see a full week of eating. I pretty much started doing your giant bowl of salad for dinner every night and it’s helped a lot.

[@ouki9652]

Very insightful, really appreciate it man! ;)

[@Kboges]

My pleasure, Ouki!

[@joses.a.2]

Thanks for sharing. Liking your channel, straight to the point, no useless talk.

[@danielwood5510]

I'm a single father to an autistic son, and I thought I'd never be able to get back in shape again but I found your channel and a routine and diet around everything you've shown and I have completely re comped my physique in 6 weeks. I'm never looking back, thank you man for showing a way that works for me. I'm almost 37 yo

[@kaira4358]

respect to you

[@pedromiranda7346]

Respect to you bro!

[@Lord-Skeletor]

Would you mind sharing what methods you used? I'm beginning my journey.

[@danielwood5510]

@@Lord-Skeletor i literally eat meals like he shows but I'm 5'8" and 155 now so I just eat 2wice a day and do one push, pull, and leg exercise to failure everyday. I have a pull up bar and some dumbells at home. I get done in about 20 min after warming up.

[@johnhowell5858]

I'm enjoying your videos and really feel like your philosophy resonates with me. I appreciate you sharing your knowledge and experience, and I love your straightforward, intelligent approach. I'm an aging athlete and my body has taken a bit of a beating over the years. I've been recalibrating my mindset and approach to fitness and wellness due to your inspiring videos, and your insight has had a very positive impact on my life. Judging by the comments, looks like a lot of people are feeling the same way. I'm not typically one to post comments, but I just wanted to say thank you :)

[@Kboges]

John! Thank you for this, brother! That is very kind. I'm so happy you find the content enjoyable and useful. Thank you for the support!

[@mrbean3470]

I have to balance my love of scotch with trying to improve my body, but those are some good looking meals, man! I appreciate your focus on form and while it has made me bruise my ego by lowering my max reps, I feel the difference and the growth since incorporating that focus more in my own workouts.

[@jester9159]

Boges spends his money on high-quality food. I'm spending mine on high-quality liquor, lol. But, instead of scotch, gin and bourbon are my main go-to liquors. You're right about trying to find that balance though. It can be hard. But I know, deep down, I'll never stop drinking. If I can get at least HALF as ripped/lean as Mr. Boges and still be able to enjoy my evenings relaxing in my leather recliner with 3-4 old fashions...THAT'S the goal.

[@mrbean3470]

@@jester9159, yep that is the challenge! I'll sometimes go a month or two abstaining and try to hit it hard to maximize, but you have to balance sanity eventually and celebrate the gains while maintaining physique to prevent reverting back. Then hopefully the next time you hit it hard, you get a little better while maintaining sanity. :)

[@mrbean3470]

@@jester9159, my favorite gin drink is to mix Hendricks with seltzer/soda along with mint and cucumber. Perfect summer drink, imo.

[@jester9159]

@@mrbean3470 Dude, I love you for that drink (no homo..). I'd recommend more so the Hendricks gin with Fever Tree Elderflower tonic with a slice of lime and a couple slices of fresh cucumber.

[@mrbean3470]

@@jester9159 will mark down to try!

[@ihawaii1]

I really appreciate your simple, straight forward, and quiet approach to diet and fitness. Just the facts without the noise and ego that’s common in this space. Keep being a light 🙏

[@NerdishlyActive]

Great video! Appreciate the content. And since you’re someone I trust with health and fitness info….May I ask what your thoughts are on the carnivore diet?

[@Kboges]

Thank you! Let me say that I approach all nutrition with an open mind and have no dog in the fight, so to speak. I'm purely interested in what works for me, and I love to experiment so I have played around with just about every diet you can imagine- including plant based and carnivore; opposing ends of the spectrum, and everything in between. In my opinion, carnivore can be a very potent and effective elimination diet. I've done about a month of carnivore, and I found the satiety to be exceptional, effortless weight loss, surprisingly good digestion and fairly tolerable. What I did not like was the increase in fasting blood glucose, and not being able to eat a salad, which is something I truly enjoy. I just felt like I was missing something. I personally would not want to eat that way for an extended period of time, but if I had a health issue that I thought I could remedy with nutrition, fasting would be my first choice, followed by carnivore.

[@NerdishlyActive]

@@Kboges Thank you for your response! I really appreciate it.

[@thanh-tungnguyen3837]

Feels good that my diet is kinda similar to yours. Night and morning fast, two meals spaced by 6-8 hours on weekdays. Though i do fast more, eating only 1 meal, on either Sat or Sun, the other day is fair game and I can have whatever I want. Anw, I just wanna say I really appreciate your videos, always straight to the point. Keep up the good work.

[@michaelashe5265]

Your videos are just like your workouts, excellent, efficient, and to the point.

[@Kboges]

Thank you, Michael!

[@parakram7689]

amazing to see you hit 250k buddy. I remeber being here well over a year ago and was amazed by how muhc time you spent replying to your comments. Congrats on the gains buddy, you deserve every bit of it.

[@Kboges]

Parakram! Thank you. You have been a constant supporter of mine for a long time. Much appreciated my friend. None of this happens without the subscribers. 🙏

[@walkoman]

The quality of your content and density of valuable information is amazing. I love your aproach to diet and trening.

[@jameschesterton]

Excellent, once you give up alcohol you realise that it was a waste of money and there are far better ways of feeling good. I typically eat one meal a day with a base made up of fresh salads and vegetables and mix up the protein, usually followed by berries/yoghurt/nut butter. My wife follows the same diet pretty much and then we do the occasional 'blow out' on weekends too. I also make and love fermented foods such as sauerkraut and kefir, have you tried them?

[@blackslav1497]

I like Kefir

[@jedlimen123]

68 yo bachelor here, we think alike: quality ingredients, “quick & easy” is my motto also, and by preparing at home save a lot of money and ensure quality ingredients.. Right on! Avocado, blueberry, sweet potato, greens, & good protein are all staples here.. Thank you for putting out master level information to assist others! 👍

[@brentcampbell8145]

Epic content K! Quick question: I’m 6ft 160lbs I have a lean, ectomorph body type which makes it tougher to gain and retain muscle mass. I eat very similarly to you but I’m finding that I could do with more sustenance. Been introducing oatmeal in the morning but my DNA test shows I’m prone to celiac disease so I’m trying to stay away from gluten. Any caloric dense food recommendations for those wanting to gain lean muscle mass? TIA

[@Kboges]

Great questions, Brent and this illustrates exactly how individual nutrition is. My suggestion in this case is often to drink some calories, usually in a smoothie. Nuts, full fat yogurt (if you tolerate it), banana etc. in a smoothie can be palatable and an easy way to get a bunch of calories down. Just keep an eye on the scale so that you don't gain too quickly.

[@brentcampbell8145]

Copy that! Thank you 🙏

[@ramon860]

Extra virgin olive oil will get you right, my friend. It'll shoot you right into a calorie surplus, no problem. Nut butters if you're needing a bit more protein.

[@mariomariu4394]

How you did this DNA test? Is it scientifically backed and trustworthy? Would be cool if you take time to answer :). Can you test out more stuff? I am struggling to find out which food my body likes and what not.

[@masoiaXL]

Oatmeal doesn't contain gluten, look it up just to be sure

[@johnsizemore1666]

Woke up to this and feel like Christmas morning. Thanks man...I am on my second week and for the first time my belly is not sticking out. from 34 to 33 in 2 weeks(6'2 215 lbs) i want to be 195 lbs. Which only motivates me more. So glad your channel is to the point, researched and effective. In addition. it has changed my approach and mindset towards food. A tool to fuel an engine.

[@Kboges]

John! Well done! Stay at it and it will change your life. So simple it just takes time. Enjoy, and keep me posted. Looking forward to telling me you are crushing your goals.

[@rlok]

Soon you'll be John SizeLESS😎

[@johnsizemore1666]

@@rlok I am sure am trying to be less of a man..lol...

[@Kboges]

@@rlok 😂 This was legitimately funny. Well done, Rory. Well done. 🙏

[@realbadmusician]

Big thank you for sharing all these things with us Kyle! I love how KIND you are to people too, keep it up. Have you ever considered quitting meat? I've been following Dr. David Sinclair for awhile now and according to him meat is VERY good for muscle growth and stuff, but also makes you age faster. I'm pretty sure you can build a very strong body without meat, the only thing is you won't be so big i suppose?

[@Kboges]

Thanks you,🙏 I have tried a whole foods plant based diet in the past, and it lead to WAY worse body composition, constant digestive issues, elevated homocystein and chronic migraines. I'm not convinced meat is bad for us, across the board. I think context matters, and I think we need to be extraordinarily cautious about interpreting protein restriction in rodent models and applying it to humans. Humans must maintain muscle mass to carry out activities of daily living, resist infection, avoid sarcopenia, avoid fall risk, be robust enough to resist accidental trauma, maintain metabolic health and bone density, and reduce problems associated with fragility. Mice do not have these challenges in a lab. Epidemiology looking into this is problematic and when research better controls for confounding variables, associations change dramatically... www.dovepress.com/total-meat-intake-is-associated-with-life-expectancy-a-cross-sectional-peer-reviewed-fulltext-article-IJGM As for the MTOR IGF-1 mechanistic arguments... I'm similarly unconvinced. I think it is important to cyclically activate these things in a context that utilizes their anabolic properties in a way that promotes health- with exercise! MTRO and IGF can be increased without meat- carbs elevate these as well. Obesity and metabolic dysfunction are greater drivers of disease than periodic activation of MTOR in lean and healthy individuals. Plus, if you fast, no matter how much meat you eat in the window, your AUC of MTOR activation will be significantly lower than someone feeding on a high carb diet over the course of the whole day.

[@realbadmusician]

@@Kboges Thank you! Btw by quitting meat I meant all meat except fish and seafood. Do you think there is any problem with that? (quitting all meats but fish)

[@RyanNovotny1]

@@realbadmusician I gave up eating red meat (beef, pork, lamb, etc.) about 1.5 years ago. I still eat poultry and seafood. Since giving up red meat, I've continued to gain strength and muscle at a normal pace, and have not experienced any of the negative side effects Kyle described above. In fact, I had digestion issues BEFORE giving up red meat, and now those issues have disappeared completely. Again, I still eat poultry almost everyday, so that could be the deciding factor. I eat a pretty balanced macro diet of 40/30/30 carb/fat/protein (currently bulking). Not sure how relevant all of this is to your situation, just thought I'd share my experience.

[@realbadmusician]

@@RyanNovotny1 Thank you!

[@attentionlabel]

This made me damn hungry! Time for my third daily serving of waffles! In all seriousness though, all those photos look awesome. Thanks for sharing as always Mr Boges.

[@eribertoanselmi5891]

Glad we have a similar nutrition plan. Lately i have been experimenting between high volume calisthenics doing lots of small sets and doing high amount of reps or doing 4 hard sets per muscle group 3 times a week(total 12) and when i say hard i say to failure (4×max dips next time push ups , 4 × max pull ups next time chin ups and switch between those two variations in day a and day b)or beyond and this one has been working better for me. My question is at what point Should i add weight to pull ups and dips? Also another question is, does doing lots of small sets not to failure but that give you big reps do anything good?(ladder, Lots of sets etch)

[@roshangurung3749]

Can you do the messi/ronaldo set in pull ups? 10 reps 7 sets 1 min rest each set. If you can do that comfortably then u should move on to weighted pull ups.

[@johnwalker2777]

really appreciate that you get to the point without all the yappin

[@budgetlifter]

are there any good fast alternatives for bread in the morning? I really want to reduce my consumption of grains but I always feel like all other things take much longer to prepare

[@Vladoominator]

You can try overnight oats. It's healthier than bread and you can prepare in a few minutes before bed and it be ready to eat when you wake up.

[@Kboges]

I go with nothing. It's super time efficient. Other than that, you can always prep something the night before. When i have eaten breakfast in the past, it was often hard boiled eggs and berries.

[@kornofile]

Drink only water in the mornings. Eat between 13:00 and 19:00-21:00 max. Dont eat a-n-y-t-h-i-n-g but water before and after. That's called intermitent fasting, it saves you time and bring you a variety of health benefits.

[@Jenjak]

I often use lettuce to replace bread and wraps

[@DJcs187]

@@kornofile There aren't really any inherent health benefits of intermittent fasting. All benefits associated with it usually come from it eliminating certain foods (like bread, bacon etc.) or it reducing total calories / increasing satiety.

[@chasehatton3691]

This past Winter was surprising wet and cold here in Nor Cal. As such, where typically the rains , when and if it did rain, would finish up by late Jan, now it was the middle of March with some rain still on the horizon. As such, easy to see how getting back to exercise after the Holidays was taking longer than usual. To top it off, the wet gloomy days were comforted by more and more carb rich cakes and cookies etc. I weighted myself and saw that my weight had increased dramatically from 182 pounds to 208 pounds. Alarm bells went off and the decision was made instantly to cut out all junk foods from my daily diet. Losing 10 pounds in 4 weeks was a great start. After 8 weeks, another 5 pounds were gone. Now at 193 pounds, I feel so fortunate to have come across this channel with K boges. As there is refreshing change from those fitness gurus who advocate multiple meals and snacks throughout the day. It really does not work , for me at least and in fact made me fat in the process. K boges advice on just a couple of high protein meals , loads of meat and veg/fruits is the key to success. Even after a week or so on his diet plan, my muscle definition has improved significantly along with vascularity levels on my arms not seen since I was in my 20's ( three decades ago). I do believe to be lean, there comes along a mindset adjustment where junk food is limited to a treat once a week or so. Focus is now on protein and lots of it . Probably the most tasty and most anticipated dietary consumption of the whole day. Junk food just can not compete in this respect. One last comment : I really like how K boges emphasizes strength in all it's forms , from the physical to the mental and spiritual realms as well.

[@160thsoar6]

Another Banger 💆

[@Kboges]

Glad you enjoyed 🙏

[@MatiJumps]

I give you a clap for the words at the end!

[@thequickwit8174]

Am I the only one who heard "four to six eggs" as "fourty six eggs" 😳💀

[@CatManToday]

No questions, just great information. Thanks.

[@Kboges]

Thank you!

[@mrpickle23]

so only 2 meals?

[@KatJaguar1122]

Yea why not?? Unless you are under age 24and still growing body and brain, 2 meals is fine, and for some only one meal. People who struggle with just 2 meals per day are eating too many carbs/sugars in their meals and not enough protein and fat (animal that is) and so their blood sugar is not stable enough to handle fewer meals . But this is the way our ancestors ate-they didn’t have fast food and refrigerators and grocery stores. Also, simplicity and speed is great for eating well. Complication is not necessary. Eat the same thing everyday if you want. Most days that’s what I do (eggs and beef) and my main meal is done in 15 min and easily packed for workdays.

[@a1asdairpage]

I like that you have short, to-the-point videos. Thanks for the content!

[@Kboges]

Thank you!

[@a1asdairpage]

@@Kboges by the way, I’ve added 5 minute high hip bear crawls to my routine 👍🏼 thank YOU!

[@CHARLESSBRONSON]

Once i stopped the alcohol. The fat just melted off.

[@Kboges]

100%. If you want to get lean, it is a no brainer.

[@CamerOneiric]

Thank you for sharing. I like that you took the time to mention that your diet isn’t based on dogmatic or unfounded thinking. Both the nutritional and training sides of the fitness world are saturated with people trying to reinvent the wheel or grind their axe to stand out and appear differently, or worse, make money from unassuming clients. Similar to the basics in training, there are simple and enduring nutrition principles that can be applied without being highly exclusionary or fear-mongering.

[@MBison-oc5tc]

how much protein per pound of bodyweight? can you show your macros and calories? edit: I am not shure whether 700-800 grams of meat every day is healthy or practicable for me...

[@yeahyehyaah1417]

Generally it’s about 1 gram of protein per pound. Kyle said in a previous vid that he doesn’t actually count calories or macros. Mastering diet is way harder than working out. Don’t worry about diet for now, get your form on point and master your strength training. Diet will come. It least that’s what I did when I started out

[@berakoc8556]

I think 1.8 is a pretty good multiplier for protein intake. So if you are 80 kgs you should consume nearly 144g protein which is about 500 gr chicken breasts. But hey this is the highest you can go down until 1.2 gram per your bodyweight. I personally go with 350 gr turkey for dinner. 100gr diced chicken breast with egg for lunch. And oatmeal with fruits chopped in for breakfast.

[@harishdev9669]

For most people 1g of protein per kg, if you're 70, u need around 65-75g of protein

[@taylorcaldwell8277]

Your discipline is extremely impressive. SO many people simply cannot eat just for fuel and nutrition. I guess you do indulge on weekends but even then, you have strong discipline. Thanks for the video, you are a stud!

[@romnesia7729]

Every vid is fantastic. Really great advice. I've been able to lose 2 kilos in 13 days just based on your eating advice. Can you make a video about stretching, flexibility, and mobility? I feel like for guys in their 30s and 40s, maybe you had some advice. My dad just turned 70 and he can barely flex any of his joints. Keep up the great work. You're blowing up!

[@Kboges]

Yes! Mobility is a big question. It's on the list and will be coming up very soon! Keep up the good work, and well done on the fat los!💪

[@maxfit68906]

Good selection. Sorta of a Keto Low Carb during the week. No heavy starches like bread, rice or pasta with the exception of your “earned” meals during the weekend. I like the moderation. Excellent review as always.

[@Kboges]

That's exactly it. Thanks MaxFit!

[@jonathanmagee6955]

Outstanding content as always Kyle! Massive fan of your work. Really appreciate it! Quick question.. with regards to complex carbohydrates (sweet potatoes, rice etc), do you eat these on a daily basis or more so on heavier days? I’m trying to lose some fat around the waist at the moment and unsure on the best approach. Currently eating a high protein diet with fats and veggies. Very little complex carbs. However, I think the could be negatively affecting energy levels at times. There’s a lot conflicting information out there. Any feedback would be great! Thank you!

[@Kboges]

Thank you, Jonathan! I typically keep my carbs fairly minimal during the week- fruit and sweet potato usually, and rarely over 150g total in the day. The weekend is a carb refeed period for me. I don't feel a drop in energy but I'm also very fat adapted. I actually want to have higher carb days to keep metabolic flexibility up, plus I want the insulin release to keep SHBG in normal levels. It takes some experimentation to find the right level that works for you, but keep in mind that there is an adaptation period.

[@TheGoodVibesGuy]

simple as F***! you're content is awesome man.

[@mudassirnazar8485]

"I don't drink and I don't go to clubs." That's the statement of a man. Boys do otherwise

[@Kboges]

🙏

[@someguy2885]

You should go to a club once in a while, order a ginger ale and go dancing

[@bigmaclooiee2]

Your videos are just the best. Densely packed with simple, direct, and pure fire tips and ideas. Grind on, kings!

[@Kboges]

Thank you!

[@radercalisthenics]

This exact approach has enabled me to lose 21 lb. of fat over the last three months while simultaneously making consistent strength gains. What is carefully described in this video has worked for me because 1) it's enjoyable, 2) it prioritizes real food, and 3) it enables a small to moderate ongoing calorie deficit without tedious tracking and weighing. This is and always will be my formula for body recomp. And if you get off track because of holidays or whatever, just dial it back to this and you're good to go. Excellent video!

[@Kboges]

Exactly, Steve. So stoked you have ben crushing the recomp goals. Looking forward to seeing your final form, my friend 💪💪

[@willusionist]

I was going to ask on another video what your meals look like and I stumbled upon this video by accident! Thank you for the helpful advice.

[@InsaneSnipez12]

I am enjoying your well made, authentic and wise content! Thank you for your prior uploads and your future posts!

[@InsaneSnipez12]

Strange Question. I feel as if I’m planting my hands incorrectly while doing push-ups, which I feel translates to my left arm (over time) holding more of the weight subconsciously, therefore an undertrained right arm. I definitely haven’t wrapped my head around the mental activation of training. Where I’m living and how I’ve grown up gives me quite a scattered brain on building my own plans and routines around things including exercise (warming up, sets and reps, cool downs, Overcoming Plateau’s, and maintaining a conscious mind on the progression of various muscles & Groups for me personally to carry out consciously and intelligently).