Impressive how much people complain about failing to either gain or lose weight when guys like you, Bald Omni Man, NH, GVS, etc. can diet and bulk any time they want with ease
hey dude i remember you saying in a cutting vid that you try to get the cut over asap, and that you'll regain the muscle in 3ish months anyways. in this video alex says not to do that and that it will take much longer to regain muscle if we rush the process. - 14:08 you don't quite "crash diet" but did i misunderstand you and do you not rush your cuts? i remember you saying you drop from 4500cal per day to 2200, sounds quite aggressive to me
@@H777ERO you might not be taking into natural vs enhanced as well. alex is saying its much harder to not only do but do in a semi healthy way as a natty. you can fluctuate easier on peds and maintain homeostasis easier.
I’m a natural female bodybuilder and man…You are SPOT on. This is golden. My last prep was 5.5 months and it “nearly ruined my life too” but in an elegant way that I think you can appreciate 😅 I wish I had incorporated diet breaks but I was coming off a building phase and ish was stubborn. You’re so so so right about diet fatigue And the backend bs. Anyhoo from the jump, it IS a science, you need to track your shit + hell yea you have more weight to lose. Everytime I assumed I only needed to drop 20LB…it was more like 30-35 to be stage lean. Bodybuilding is wild yo Thank you for this video
I'm amazed by how honest he's been on all things related to diet, nutrition, related psychology, and the advice he gave to stay away from dark paths. The internet fitness world is full of toxic 'advice' that can destroy people lives. I'm glad there are a few good ones out there like Alex giving proper, caring advice. Keep it real, Alex!
Once I am done with this cut, I am gonna go back and watch that "Don't Waste your Bulk" video to make sure my first gaining phase will not be a waste. Thank you for this motivational video Alex
It's like this man is reading my mind..Been bulking for a year and been planning to cut but scared because I might lose my strength and gains..But after this I have the absolute certainty to get shredded 💪 Thank you King
Comes with the territory dude but it gives you something awesome to look forward too. Changes, different sort of challenges, sure you'll lose strength but it will be like another game where you try to maintain your reps and strength.
Another tip I'd add is recognise which situations or activities cause you to overeat or binge. Keep an eye out for these triggers. For me it was starting a new TV series & everytime I'd end up binge eating. On a cut atm, so just wanna say amazing vid, it helps out a lot & keeps me on track ♥️
I feel this man. The habits are associated with one another. I have to cut the netflix or whatever completely, too hard to regulate that junky binge eating. Can binge youtube for hours tho.
Great video Alex. It’s extremely inspiring to have followed your journey for most of the last decade. One thing I might add to this list is fasting, and not just intermittent fasting but doing so for 1-2 days at a time. In 2017 I went from 230 lbs to 190 lbs. Of course the water weight went easily, and I was continually cleaning up my diet, but I learned of the health benefits of fasting and gave it a try. I still fast to this day because of the other benefits it added to my life in terms of discipline. Learning to not only be okay with being hungry, but to let that hunger fuel me like a fire and attack my goals with unforeseen tenacity. I appreciate your contributions to the conversation and I hope this comment finds you and the community well!
I've just gotten back down to 174 for the first time in 2 years and a lot of these are spot on. I can't stress your last point enough; it was very hard to bulk back up after being lean. One thing that helped me was finding fun/junkier foods to eat during a bulk as a way to encourage me to keep going. After leg day I would eat cereal, I'd go to the gym with my girlfriend and then have a date meal out at a local hibachi or Mexican place, etc. Sometimes you have to look at your Improvement Season as the time to make social gains in addition to gym gains
Revisiting this video since I’m about to go on my first serious cut after three years of bulking. I told myself I’d cut after two, but I decided to keep it going since I just fell in love with training, with the addition of getting bigger and stronger. I made great progress in all aspects of training (all compounds plus weighted calisthenics went up) and so I was in a weird headspace where I was paranoid about cutting since I just kept wanting to get bigger and stronger. The way I see it, is that it’s not really a big deal if I lose strength during a cut since I’m not a competitive powerlifter. It’s also not be career to be strong or whatever, so having a small period of time spent getting lean will not detract from me. I also started to think in more positive ways of how I will come back bigger and stronger since I will be educating myself more about training in the meantime, and that I will definitely hit my lifelong strength goals in one of my next bulks. Cutting is a different type of beast in its own right, and there isn’t any shame at all in striving to be lean and see what you built up. Thanks Alex, I wish you further success in your training, as well as you channel!
This video is absolutely perfect ! Spitting straight facts my man, even with peds these fundamentals need to be adhered to. As a long distance runner who moved into weight lifting I often tried to offset my eating with high amounts of cardio which drove up fatigue and made me more susceptible to injury. Tightening up the diet ,tracking properly and taking diet breaks was a much more stress free process. Great content brother 💪
I'm about intermidiate level of strength and never really done a proper cut, around 90kg at 5 "11 so I'm far from lean. Literally just started a cut and this video shows up in my notifications, perfect timing, cheers Alex. The best fitness content on this platform, as always!
@@simzblack1571 i feel so behind... im 21, 6ft, 85kg, and at a novice level for most lifts. i dont know how to calc BF, but id say im probably 25-30%. Finding it hard to cut weight atm, i do intermittent fasting and hiit in the form of cardio. i wanna get lean as for summer
Brother, the last point really resonated with me. I've been going through photos from exactly one year ago, I was 160lbs at 5'10 and looking lean with abs popping. Now I'm at 180lbs after going through 2 bulks and cuts over the past year. I looked great but at the same time a lot of bodyparts were so much smaller, especially my arms grew almost 2 inches(almost at 17' now) and forearms got much bigger too. We have to keep reminding ourselves of all the positives of the bulks. Can't have one without the other. At the same time I'm really excited for the next cut to properly see all the new gains and I'm hyped to see you competing, the last time you were shredded u looked insane and probably could've won a show. Great video and keep up the great work.
Really great stuff man, diet breaks/maintenance phases are super important. I used to be 335lbs at my heaviest and got down to about 240lbs (roughly 25-28%BF I am 6'2) but once I got back into dating and didn't really do a maintenance phase/break I regained a bunch of weight now I'm back at 280ish. I'm currenlty planning the macrocycle for next year to cut in Q1 and Q3 and do maintenance phases in Q2 and Q4 so I don't burn out and actually reach my goal for the year to get down to 220lbs around 20-22%BF roughly. Still a ways to go before I can get down to 12-15% which is end goal, but slow and steady wins the race.
Alex you've gotten so eloquent at speaking you deliver your thoughts well. I'm trying to return to the fitness lifestyle since i stopped training for three years when I joined the workforce. Hopefully I get lean again with this tips since i'm too fat now.
Your totally right about this being a double edge sword . I lost a ton of body weight but still can’t lose this last part of my stomach and it’s becoming so consuming over my life! I know what it is that’s holding me back and it 3 fold : I can’t eat consistently now because of my new job while making less money , I cannot afford to be weak physically and because I live in New York City it’s a food desert unless I prepare and bring food I won’t get good foods to eat and if I do I’m spending up to $60 a day. Something I realized when I was dieting was I was angry all the time and physically weak . Plus in order to do this time , money and rest must be on your side . Great content , you told the truth about this a lot of these guys on here won’t say this especially about cutting phases .
Great video, bout to start a cut soon. When I first started lifting I was obese at 320, I have been fluctuating around 205-210 for about a year now and I've always had the goal of 190 in mind. What you said about losing water weight and looking really good early on resonates with me quite a bit. Many times I would start a cut, get down to like 200 really quickly and look really good and then kind of fall off the wagon underestimating what endeavor I'm going for. Still the leanest I've ever been but I want to take it to the next level
So I’m about 176 cm (just under 5’10”)…currently sitting at 186 pounds….with a significant amount of vascularity….not bad for a 38 year old that weighed 268 pounds back in 2019….keep after it!!! 💪🏋️❤️
@@AlexLeonidas yup, your channel has been instrumental in helping me absolutely demolish my strength/hypertrophy goals! Fellow Canadian 🍁 too! I had someone ask me recently if I was on steroids haha 😂…( I’m 100% natty)… my favourite compliment. 💪❤️
I 100% agree with everything you've said here. Even the body dismophia thing. I'm at 14% right now and I feel fat. I made it to the single digits. It's legit man.
@@tonyf3100 gets in your head, just gotta remember that we are freaking elite monsters compared to the average slob. You're a freaking stud, remember that big dog 👍.
Just as you've pointed out how weight loss assists calisthenic performance, the corollary is true at least for me. When I have focused on calisthenics, it has either made it easier for me to maintain weight loss efforts or kept me from bulking too much. There's a certain feedback where it seems like the body just knows it doesn't want to make things too difficult.
Facts!! I've experienced this as well. It's like your body wants to adapt to those activities, making your physique as efficient as possible. And with the leanness incentive being higher with calisthenics, this makes it even easier.
Having been away from these fitness channels a while, I must say that you are one of the few that haven't shown much signs of aging; you still look very youthful.
personally over the last 2 years ive bulked for 9 months and then cut for 3 starting in late april so i look good for most of the summer time, been working for me and enjoying the process, its easier for me to lose than to gain weight, started very skinny. thanks for the tips Alex
I got shredded to 9% last year and plan to start up again after the holidays, this is perfect advice. You just need to trust the process and remain disciplined. Celebrate the small wins too, like if you see a new striation in the mirror, that's a victory!
@@ronaldsuarez6389 haha it went great! Got down to the same leanness but was 10lb heavier so big gains on the bulk! Since then I did another long lean bulk and am finishing up my cut, looks like I've added another 5ish lb lean mass this year. Just keep going brother hope you're making gains too :)
Yes! Thank you so much for this video. Currently cutting rn and I feel so much better about having taken a week and a half unplanned break. Also good to know that the very large amount of strength loss is totally normal. I’ll be adding multivitamins to my daily routine and cardio. I’d been staying away from much cardio, electing to deficit almost entirely thru diet, but ik now that I shud add cardio for work capacity. Once again thank you so much
Thank you for sharing this information with us. I could’ve used this info when I first started lifting instead of wasting time with bs most people put out. Great video brother!
You’re indeed one hundred % right! Crisp and clear perse based on the experience. Thanks a lot for sharing your knowledge and experience!🌸 I wish You A happy new year 2023 mate with more health and wealth!
Did my first successful cut during the fall before a BJJ competition, but bulked too hard after. Also didn't reach the leanness I desired. Going to start the new year off with new cut. This time even more successful and with a plan of sustainability to follow. A bit heavy at 90kg, 174 cm. Going to enjoy the easier time with chins and dips. Perfect timing Alex!
can't wait for my next cut. gonna see my current bulk out until the end of January and assess from there but hopefully this bulk will have been worth it.
Love this bro. I can relate to the dysmorphia. I went from 235 to 196 over 6 months. Now I’m at maintenance around 205 and I feel FAT. Gonna take a break and cut to ~185 in April.
22 yo 196cm and around 195lbs, started 2022 at 180lbs, started a serious bulk in July and put on some significant muscle. I'm going to aim for 220lbs before I begin to cut, and to be honest my main goals are moving weight and not pure aesthetic. Great vid.
Definitely agree with the part about needing to take a break.. im down 35 lbs total from a dirty bulk that went a little too far and took a break after about 20-25 lbs where i was maintaining at around 190.. now that im cutting again down to hopefully 165, my body doesnt feel like its dying or needs a break because i actually spent a few months maintaining at 190. Down to 180 and while it is getting more difficult to stay consistent with the dieting i feel like my body can definitely handle losing the next 10-15 lbs
I really needed this today. I'm 8 weeks into my first cut after being in a surplus for 18 month's and I need to trust the process and set outrageous goals, but be patient. Thanks Alex!
I totally agree about the dysmorphia issue. Last year I decided that I wanted to get rid of the fat and I succeeded. Then I fell well below the minimum for my height, just because I wanted to be more and more lean.. and the health problems started immediately. I had to gain a few kilos and now I feel totally lost and fat etc. wanting to reach this leaner version again, even though it's not healthy . So yeah the struggle is real 😕
Excellent video 👌 new sub 🤟 just at the end of a mini bulk - now lookin at the cut phase with the end goal of being the most jacked I've ever been in my almost 40th year by end of April - good timing on this vid
Great video. This will give me a good boost going into a deficit after Christmas day. Its gonna be slow and i'm not going to let myself suffer, not worth it for me for the shredz. Just gonna get to a happy point and maintain for a bit before I reassess goals.
Started tracking this June at 185 pounds after a doctor check up, got there due to almost losing my life thanks to covid landing me on intubation and a week later ECMO life support for two months(used to be a marathon runner)Currently weighed at 149 clean this morning. Can vouch the tracking calories is a life changer. You dont realize how much junk the world/social media sells to you until you start reading labels and adding it all up. 😢 I was getting by entirely because I was doing too much exercise to notice 😂. But now my plan is to go to 141 pounds and just stay lean and work on toning my body here. Like I want to be stronger yes, but Im also 5”3😂. So i gotta adjust the “big and shredded” dream a little for my size. Got a step deck recently for the winter so i can keep doing my daily cardio, since my laptop broke i decided to raise it to 3 hours and yesterday that alone was over 1 thousand calories burned not counting maintance. Excited to keep that going for all of january to see if i can get to 141 in this month🤔. I just want to have my abs show and big arms/chest, i would say is my “goal” then start taking boxing classes for more stamina training. Yea its fucking hard btw,😂 eating the same fucking thing everyday , but it was so worth to lose almost 40 pounds , it feels so good. I dont go over 1500 calories unless I go outta my way with family/on sundays/etc. mon-friday are my no compromise days on that policy. Saturday/Sunday i stretch it to 1800/2000 Also its really easy once you take out normal soda and just use diet/zero sugar versions😂😂😂😂. Those mfkers got like 170+ cals and 40+grams of sugar and I used to drink like 3 A DAY. No wonder I needed to run so much to just look “okay”😂 but now im doing the cardio AND eating better. And losing at least a pound a week 👍 So as long as im eating less than what my maintance requires, and not eating junk. And doing the daily cardio, losing a pound a week, eventually Ill see the abs?
ooor... just maybe drink water instead of sugar free liquid desserts.. sort of the point of drinking is to maintain your hydration levels, not to run a quick dessert down your gullet
Amazing video, you're a true inspiration. started to cut after being a lazy ass the last couple of months, i'll be revisiting your video many times over the next few months
I leaned out to 143lbs from 170lbs at 6 foot tall (long femur, long arms, average sized torso), everything you are saying is so true from my personal experience. Currently at 148lbs still have a lean appearance, just put on a little bit of muscle and a little bit of fat, upped my calories and my strength. Wish I could share some photos. I’ve been training for nearly 2 years now.
Great video Alex! Your ability to bulk/cut/maintain always inspired me because it takes great discipline. I think consistency is the most difficult aspect for me. I can track for 3 months after that I get really sick of tracking my calories and end up binging. I could never go from a cut to a maintenance phase. Got any tips on that? Also, do you track your calories year round?
Make it as easy for yourself as possible. The things that are easy to do are the things you end up doing, so make the things you should do the easy things to do.
The final statement was awesome! I know why 10-12% is my lower minimum. Personally I'm on a cut right now and I will continue to cut(and re feed when I burn out in the gym) till I get where the entire 8 pack is visible (not popping) even if I don't have the perfect pose, which should be realistic since even now I sometimes have to force feed to don't get the deficit too high and I carry more fat in the lower body Also the point about the 🎙️ s is just SO important!
dude i have been a cook/baker and pastry chef for almost 20 years and the diet advice of actually paying attention to your micro to macro nutrient intake from a real health perspective (mental and physical) is the best natural body building advice i have ever heard, with an easy way to meet this goal; LEARN TO COOK. this is of course followed closely by consistency in the gym and managing fatigue. long term you want to be lifting at 60, you want to hold your grandchild, thats what you do. great vid, thanks for your work.
Amazing video Alex! I’ll be cutting in February so this was really helpful. Something I’m wondering is, do you think there’s any benefit to doing more calisthenic work the further you progress with your cut? Thanks!
More so psychological and the fact that there's an incentive to stay lean. Not to mention, actually getting some PRs! Calisthenics + cardio are the two activities that improve when cutting, which is very rewarding.
Thanks for the reply Alex! Yeah in my mind, if strength losses are an inevitable part of the cutting process, then achieving PRs in calisthenics is a great way to shift the mindset away from “oh man my barbell numbers are going down” to “oh wow I just got a new pullup PR”. Appreciate the videos as always 👍
