For anyone who is either starting out in this game, or has been at it for 40-some years like I have, PLEASE check out all of this series of videos. Wesley is my favorite of all the body building coaches on RU-vid, a real gentleman and an absolute stud at the game of body building.
I'm 44 years old from the United States it's great to see young kid like yourself looking for symmetry not like these Mass Monsters of today. your videos are awesome you inspired me to start working out again after 15 years keep up the great work you're an inspiration to the younger generation
Great video as always. I'm 34 years old and have been training about 20 years, but the tip that this guy throws out are very informative and I was unaware of most. This dude really knows his shit. Thank you for sharing.
I just got done comenting about that, I believe that confirms it and maybe that is why it is easy to believe him if he says he is natty, Because honest people have kind hearts, and he does not seem like he wants to lie about steroid use. Now idk if he says he takes them now but If he ever says he doesn't I'd believe him, I've seen people on steroids with good bodies but they are so achievable its laughable. YOUR GENETICS. PLAY. A . COMPLETE. AND TOTAL. ROLE. IN WHAT YOU WILL. END. UP .AS Mic drop
Much respct from Colombia man, i ran into ur page 2 days ago, but suddenly u are my favorite gym youtuber, just tryed the upper ches workout with the low seating position in the pec deck and it worked like nothing else i've tryed, keep it up, you got the talent, the genetics and the knowladge to became a great bodybuilder!!!!
Just discovered these vids about a month ago. As someone that is getting back into BB after many years off, I find ALL of his videos to be very educating & inspirational............thank you.
Best cutting video on internet. I've tried a lot of things, and this is the most sensible. Most online diet plans have awfully little calories, which often aint even calculated on the programs. When you add them up, you'll end up noticing you eat like 2600 max when in diet, and it causes you to loose an awfully lot of muscle mass and taking you steps backwards. My current maintenance is about 3450 calories, and i'd definitely take long term cut with around 3200 calories. If i'd follow the old plans, i'd end up being almost 800-900 under, and you'll look like shit in no time. Wesley is top notch guy and his stuff works ( for natties too ).
Complimenten voor je/jullie kanaal, jouw fysiek was me al opgevallen tijdens de Flexcup. Mooi dat iemand eens de nadruk legt op een esthetische natuurlijke fysiek met oog voor proportie zoals inderdaad de kampioenen uit het Golden Era dat hadden. Ik zelf ben al 53 jaar oud (ook old school dus ;-) en train nog iedere week 3 keer old school samen met mijn zoon van 19. De video's op jullie kanaal zijn informatief en motiverend. Veel succes met de wedstrijden en keep up the good work!
Hey man! I just want to say that I love your videos, and I thank you for them. Really! I'm starting my cutting phase today, I've lost 24kg since last August, I've been hitting the gym 5times a week, but now it's the time to lose the rest 8-10kgs that I don't want, in order to look lean. Thanks again mate, you are a true idol, not only as a bodybuilder but also as a RU-vidr. I hope you get verified soon cause you deserve it. Have a good day!
jij bent echt een held al je video's zijn zo goed en duidelijke informatie ik ben door jou echt stukken beter geworden dankjewel en ga zo door man en succes alvast in Londen ben benieuwd hoe je op stage eruit zal zien
One of the best Bodybuilding Channels on RU-vid. Quick question if you see this Wesley (or anyone else who might know): Is it possible to still make gains through a cutting diet if you're still a beginner lifter?
Cesar Pinto By beginner lifters I specifically mean like those who've been training for less than 1-1.5years, not like 3-4weeks. Does that still apply?
Yes,of course begginers"are under two years of constantly training in this sport..after that time we become "novices ".hahah..best of luck on your qains...
Wow. Tbh ive been f****g up my cardio game by doing hill sprints 3 times a week to start. Thought I should push myself but that might be to my detriment. Thank you for posting, your content is fantastico!
Amazing advice,i'm going to try all these steps in the upcoming cutting phase wich will start next week.Thank you for sharing with us these great tips!
Hi Wes, as always this is some fantastic and detailed information well explained. Congratulations on your pro card win it was so well deserved and your physique looked amazing! Watching you made me think back to Arnold in pumping iron I can’t wait to see your career grow from here all your hard work is paying off my friend!
my favorite workout channel now then there's Jaron fit Chris jones and hodge twins..but this is where I feel I get the cold hard facts of what I need to grow
Do you recommend on having your first meal contain carbs, or should we save those for just Pre and Post workout only?(Considering you are recommending a fairly low carb intake)
awesome video! Probably i'll compete next year on men's physique with 16 years and i'm keeping sure what i gonna do. Now, my size i think is men's physique shape but i hope get a classic physique shape one day. Best videos on youtube!
VERY INFORMATIVE VIDEO ! After knowing my cutting calories, they will constant along the whole cut right. The changes will be only in my cardio right ? Or do i need to make new calculations for the protein,carbs, and fat every week?
Wes do not try to make your videos short. We like them the way it is. I would like to ask about carbs...dont you ever cut them beliw 100 grams like pros do??
honestly best way i find to get rid of fat fast is Intermittent fasting i do it and it works awesome for me i went from 240 to 210 lean about 12% body fat started around 18%
Remember that BMR Differs alot from person to person, dont just look at the BMR Calculator and think thats its, you have to experiment. Im 22 Years old Male, 176cm and weigh 86 KG atm. I lift weights 6 times a week and do 4km walks every morning. According to the BMR Calculator, my maintenance Caloric intake is around 3000, eating this amount makes me gain weight. I cut down to 2000 Calories and have been eating that for a few months now. Ive lost alot of fat but also increased Muscle Size and Strength(Example: I started by being able to bench 10kg, now i bench 70kg) , even tho im eating 1000 calories less then my BMR according to online calculators. Dont lose hope cause you follow an online BMR and dont get the results you want! Try something new, eventually you will hit your sweet spot!
Can i adjust my protein higher than my carbs? For example currently my daily protein intake is 209g and 226g of carbs. Im planning to change it vise versa as both of it has the same calories right? Thank you sooo much for you knowledge sharing
I subbed cus you give extremely good info on bodybuilding and your voice is very overpowered :). Do you recommend any books to read for bodybuilding knowledge and fitness?
Q&A: Could you talk about how to stimulate your appetite? Because i simply cant eat more... so building up muscle is pretty hard. Are there natural ways to get more appetite?
HIGH VALUE VIDEO ! Imagine this is the right process to stay muscular and fit. And all the internet is full of crap , with insane cardio and etc. This is the real deal how to get muscular and when you cut to remain big and shredded
My only problem with the BMR formula used is it puts me at a BMR of 1300 calories. However having started my first cut about 4 months ago I started cutting at 1800 calories with no results. Two weeks later I dropped to 1700 and every two weeks dropped 100 calories until I reached 1400. I've been losing about .75 to 1 pound per week ever since. Gym performance hasn't dropped and I'm able to make small gains in the gym, but again according to the BMR calculator I should be cutting at 1600-1700 calories.
beaglegod1 people almost always overreport their activity level. Take what you think (wish) you do, then step it down a notch. If you think you are lightly active, you are sedentary. Also, these calculators are just a place to get the initial hint of what to shoot for. Everyone needs to find their own numbers by experimenting with consistency and noting the results.
Loved Ur work..helping us really..btw can we decrease calories by 250 per week..and also increase our cardio and workout intensity every week..pls answer
going to the gym in the morning I only do breakfast with oatmeal egg whites , what can I drink during your workout to have more energy ? I write from Sicily are a fan of yours .
Love your channel! Once you start cutting after a few weeks do you repeat the whole process (calculate everything with your new weight) Or do you decrease 250 again but by dropping fat and carbs only?
Good video Wesley, nice overview for beginners. Well done! One question though: Why would you recommend that BMR calculator, rather than one that uses the Katch-McArdle formula? The one you recommend doesn't account for body fat percentage and since fat has almost no metabolic value, the result shouldn't change too much. And yet, if I enter 88kg I get 1700kcal, at 100kg I get 2000kcal. But adding 12kg of plain fat would most certainly not increase my BMR by 300kcal. Your thoughts mate?
Just watched your lean bulking vid as well, any ideas on how I can bulk with somewhat minimal fat gain without counting macros exactly, hard to do this in college with limited time and it is hard to get the same exact food everyday. Thanks appreciate your videos.
Wesley, great video. I have a question: I am starting my cut tomorrow and have planned my diet and cardio according to this tutorial. I am starting at 120kg and striving for around 95kg, 9% body fat, natural. I am guessing I will plateau at some point whilst having my cardio on most days, therefore, would I need to cut my calorie deficit by another 250 roughly at some point? Many thanks in advance bro. Keep up the great content :)
Wesley got a question for a next q&a # you mentioned that 20 min cardio after training but i do before and i fell good, so should i do after or before.? # question now regarding food what are your thoughts on diet coke and what is better can of tuna or can of pink salmon?
Interesting video! Keep it up. What do you study? I heard you say in a workout video that you came from school. I assumed you was only working as a professional body builder.
So with the math! What are you recommending somebody loses a week should somebody Be losing 1 pound a week or 2 pounds a week with a deficit of 250 cal what are you Recommending and your personal experience what is the best to drop body fat and keep muscle how much pounds a week should they lose thanks man great video!
Stress is likely to decrease the level of anabolic hormones like testosterone and increase the level of catabolic hormones like cortisol, which is an unhealthy balance. Low levels of testosterone and elevated levels of cortisol affect energy and inhibit muscle development. Stress can increase body fat and reduce muscle mass at the same time, this is something you need to know before you maximise your success.
Yes. Defiounitely experienced this first hand. I've been doing yoga lately for the past few weeks and it has def helped dramatically. Highly recommend for all lifters. Your muscle looks better from lengthening, stress reliever and makes you feel better physically and mentally!
Id like to see a video or q and a on fasting.. not ramadan fasting but real legitimate 3-4 water fasting for spiritual reasons..and how to maintain fitness and healthy workouts.
