Complete Fat Loss Guide 

Glad to hear the videos are helpful! 💪

😊😊

No Athlean-X was harmed from this comment, haha.

glad to hear it 👍

How would you know that, are you an expert?

-Gale,brawl stars

😂

No problem, glad the video was helpful. All the best 👍

That's a great start. I'm also a female who started with aggressive, somewhat low protein diet but realised crucial importance of protein quality and timing when I saw an interview with Dr. Don Layman ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-BqmG2y4IeY8.html I now eat more protein and more calories but am having a better fat loss. Taking in between 30 - 50 grams of protein per meal to actually activate Muscle protein synthesis was a game changer for me. Wishing you great success on your body recomp journey 💪

If you don't want to worry about protein intake, get some Whey isolate and drink it with water every day for breakfast/your first meal of the day (depending on if you're doing intermittent fasting) and before or after your workout. That way you'll always have enough protein to grow/retain your muscle mass. It's also an excellent meal replacer as one scoop is only around 100 calories but is pretty filling.

@@CianaCorto Yeah, very convenient way to get enough protein per meal. Also high in leucine, which is important to trigger muscle synthesis. I also like to drink EAAs with those meals where protein is somewhat lower.

girl can we text omg i’m at 335 right now, and i’m on day 4 of working out

Glad you enjoy the content 👍

Congratulations, that is great to hear! Yes, step tracking is a game changer for fat loss 👍

If someone is interested to knowing other genuinely good youtubers who provide accurate (99.6% of the time) information realted to fitness, they are :- Geoffrey Verity Scofield, Sean Nalawanyj, Hybrid Calisthenics, Greg Doucette, Jeff Nippard, More plates more dates, Noel dyzel and there are many more (But these are the one i watch most of the time) I encourage you all to not blindly follow any one and rather cross check their info if you have any ambiguity.

lets not try to cherry pick their flaws(if any) and focus on getting just the right information and not hating anyone

Glad to hear you enjoy the content, and the presentation style! Appreciate the kind donation 🙏

Cheers, glad to hear the videos are helpful 👍

No problem 👍

Pretty much 👍

Cheers, glad you enjoy the content 👍

Glad to hear it 👍

Glad they are helpful 👍

Glad it was useful 👍

glad it was helpful👍

No problem 👍

No problem 👍

You're welcome 👍

Cheers 👍

no problem 👍

I may make a video about this at some point. However, the energy expenditure from EPOC is unlikely to be substantial enough to contribute to a significant calorie deficit 👍

Cheers, glad to hear it 👍

No problem 👍

Glad you found the video helpful. Enjoy the content 👍

Glad to hear it 👍

No problem 👍

glad it was helpful 👍

No problem

Glad you enjoy the content 👍

Nice work, sounds like a solid routine 👍

@@FlowHighPerformance1 It suits me Congratulations on the subscriptions you have, long may you continue getting the support you deserve.

Nice, glad to hear the content has been helpful 👍

Hypertrophy provides a more anabolic stimulus. This makes it more likely to build or retain more muscle mass during the deficit 👍

My guy ... If I'm trying to move as much weight as humanly possible, I'm going to want the calories to fuel that. Less chance of developing an injury that way. I'm currently in a primarily hypertrophic phase of my training and as such am maintaining a calorie deficit, but once I've reached closer to my goal body fat, I'm gonna slowly increase my calorie intake closer to maintenance level as I transition to more strength training. My goal is to be more athletic and explosive, but in order to do that, I'm gonna need to lose fat first... Currently at about 20% fat at 168lbs, with a goal of ~15% at hopefully around 160lbs total weight. We'll see how it pans out over the next few months.

No problem. Yes, that is a completely fine way to lose body fat. Check out this video for more info on cardio for fat loss ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wogTRrJvVMw.html

True. A slower rate of weight loss generally results in slightly better body composition, but also takes longer. So if you aren't too concerned with maximising muscle retention, you might opt for a faster rate of weight loss - if it is viable

I'd say to start with a slightly smaller deficit, and adjust your calorie intake based on how fast you are loosing weight 👍

@@FlowHighPerformance1 Got it, thanks for the advice, keep up the great videos! Cheers!

Most likely 👍

Glad the video was helpful 👍

I may make a video on this at some point 👍

Yes, that would be beneficial 👍

Yes, of course

This video should help ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-t_UQz2pTpQc.html

I'd say yes, but it isn't ideal for muscle development 👍

In terms of a muscle growth stimulus? Check out this video for more info ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-8lz9hnpaPp8.html

Glad to hear it 👍

Probably. But it also depends on training experience and body fat level 👍

@@FlowHighPerformance1 my body fat percentage is in its early 30s percent and training wise I do progressive overload kind of weight training followed by 20 minutes cardio at the end and 10000 steps a day

Im now 167 lbs from 190 lbs in december last yr

Do you mean less than 500cal TOTAL per day? or a 500cal DEFICIT per day? If the former, it seems extremely low and I would recommend eating more calories. this video will help with dieting without tracking calories ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-C_jgq4HxmN8.html

pubmed

🤔

I think your current protocol is fine. You could probably reduce your steps to 15k / day, but you don't have to do more strength training 👍

it might slightly help fat loss by increasing muscle retention

Not true.

I'm not sure, but possibly. Obese people generally carry a lot more muscle mass than normal, so it might be the case

​@@FlowHighPerformance1 Thank you for the answer though 👍

Wow, that's impressive 👍

@@FlowHighPerformance1 the guy above is right, fasting is the key to success u cant make much calories if you first meal is at 4 p.m.😅 and your body gets used to it very fast imk

@@velkozgames4822 your metabolism is dead the majority of the day bruh

@@miwadipog1251 disagree

@@velkozgames4822 so your not lathargic after 2pm?

you definitely don't have to listen to this advice 👍

​@@FlowHighPerformance1 You definitely shouldn't bring papers on elite athletes 4:39 for a simple guys trying to get rid of fat excess. But I guess you are a simple guy too making his own research and not making difference between apples and oranges. This is not that your advice are completely useless for others (as they can get the same advice on 1000+ other sites), it's about you likely fooling yourself too.

thanks for the advice, I truly appreciate it 👍