Full Day of EATING and TRAINING for FAT LOSS 

People asked what a typical day looks like right now, so here's Monday 👍 And yes, I looked JACKED doing those T Bar rows 😂😂😂💪

So happy to have found your channel Mark. Your videos are engaging and more importantly, inspiring. Thank you from this 60 yo who is doing her first park run tomorrow. Keep your videos coming 👍

Useful information, total transparency, compelling personality equals awesome channel.

Stumbled across your content today whilst scrolling through Fenix 6X Pro reviews. I’m that fat bloke, wrong side of 45, trailing in the Parc Runs. Your videos have fired me up. Bags of positivity and good humour. This is just what I needed easing out of lock-down. Subscribed!

As a lifelong vegetarian who eats plenty of fresh vegetables, fruits, seeds, nuts, legumes, whole grains, small dairy, and some eggs, I found this diet minimized much good food and resorted to much manufactured/processed food. But to each their own.

Love your delivery. Hope you get lots more subs in the future. Keep it up.

Excellent, high value ''vlog''. Glad to follow your channel, Mark!

..."Are you short on carbs already?"🤣🤣🤣 That is my new mantra. Thanks for that!!!

Just discovered your channel and loving the no nonsense, pragmatic, logical approach. I just wanna point out that it's up to each individual to find out what works best for him/her/it... Being an endurance runner i usually have oatmeal every morning pre run otherwise i found out that i can't perform proprely. However it makes sense to me since i never eat in the evening ( never have never will what's the point since i don't need energy for the night ) so i need to replenish in the morning. It's all about common sense after all...

“Screw Mary and her stupid cake” 😂 Some great advice here. So simple really but we still need telling don’t we. I’ve just ordered some Huel!

Some great information in their, it’s given me a bit of a boost I need, like get a grip, that is soooooo true 👍👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻

Binge watching these today. Just came back from a weeks all inclusive in the canaries so I was hoping to get into some sort of fast this weekend. Instead I collapsed with a possible seizure 🤦‍♂️ so will bank this info for after I've been discharged with a clean bill of health 💪 meanwhile tonnes of videos and audios on the Patreon for me to enjoy. We need more Office Space clips btw. That'd be grrrreat.

Great video - and fully agreed - intermittent fasting is amazing at making the most of the calories and having a satisfying meal. Plus agreed with no need to eat carbs before training early in the morning - another fat loss game changer

Interesting and humorous as always, I’m getting back into running after many years away(inc a full hip replacement) and I’m really bouncing by how well it’s going. I put two pounds on this week but look leaner, I do hope to lose the belly fat though

Dude, you're the best I'm going to work hard at copying your eating and fitness regimens. Thank you!

Thanks I really enjoyed your video and advice. I live in British Columbia Canada and enjoy the spartan races here. Keep up the great work.Dave

You are a machine. Love the video. Thanks again for sharing facts and no BS. Cheers

Very glad you started this as i've decided to come along with you on an 8 week (ish) journey before my sportives at the end of august! Better way to improve my w/kg in the shorter term :)

Please post the ingredients and rations of the thick xanthan gum shake that is made with the protein powder. Saw that Asda also sells the Gum so really keen to try it.

The thing you said after 6:00 just won my heart. I always thought the same thing!! Subbed

Nice work man

Almond milk goes great with huel, makes it bit thicker (but not too much like milk) and adds a little more protein. It doesn't need to be stored in the fridge either, so I bulk buy it for price and convenience.

Hi Mark, love your vids. Stumbled across your page only yesterday. I’m 31, play field hockey at weekends, and try and run as much as possible…. anyway, I’ll get to the point; where and how did your journey start? - forgive me if this question has already been asked elsewhere, I assume that it has. I tend to peak and trough (more trough’s than peaks) I find any excuse not to get out and run or go to the gym - to the point that my gym has a key code access and even that puts me off going! I suppose my question is, where did your fire / passion and motivation come from? Again, if you’ve probably already discussed on other vids, I’d love to see it if so! I don’t ever (EVER) comment on fitness people / videos, as they all seem overly generic and cliché. However, you are an exception. Your passion has me very intrigued. Thanks for the great content.

Hi Mark, loving the channel. What tofu are you using here, looks like its been prepped in some way

That coffee mug is Gigantic!

"Range of your food options is huge and so is your waistline" - the best line ever. Thanks.

For whatever reason, I naturally only feel I need food starting around 1pm or later. And honestly, because I work a lot, the only time I really have a break is when I'm eating. So there is a tendency to want to eat because it really just means I get to relax and watch youtube or whatever. Many days I only really get hungry around 4pm.

Would be interested to see a video on how you originally found out/worked out what you need to eat to gain/lose/mantain. I appreciate you're not an expert but for me that would make it even more interesting to see how you went about working it all out.

Amazing man good effort been following you for a while. Never knew you made the switch glad you like the plant based. Went vegan 10 years ago best thing I ever did.

Love your content, really enjoying this series for the info and thoughts, but as you specifically asked: I’ve never bought (or even tasted) a protein shake in my life and I’ve been a free weights lifting, 18min 5k running and currently 4.5wkg Zwift racer (not always at the same time) since I started running at 12 and for all my adult life (now 42). Nearly have a 6 pack and always have breakfast. All that said, maybe protein shakes would up that even more, who knows. But yeah, you did ask

Supper 🤣 I love how us in the UK have different names for meals depending on where you live. Great video mark. 💪🏻👍🏻👍🏻👍🏻

I liked your point at 2:20. I did a 6.66 mile mainly up hill race on Sunday without eating before. It took me just over an hour and burnt 1000 calories during it. I was fine. Your body is pretty decent at coping through things 🤣

Loving the videos! Just out of interest where did you get your sauna from and would you recommend it?

Love the videos Mark. I was really interested in the xanthan gum you used - never heard of it before but will give it a go. I suppose my protein drinks will now turn into wallpaper paste.. 👍👍Ride On.

Hey Mark, love your videos :) It'd be interesting if you make a video and talk about, since when are you vegan and why did you become one ;)

Very late to this but if you really really want to and you’re organised (or at least stubborn) you can calorie count and eat a variety of food you just have to track it all with a calorie counting app. I use MyNetDiary and have been known to have temper tantrums about why I let myself get into this state so now cooking is taking 5x longer because I’m having to add every ingredient to an app and weigh my portion, but if the process of cooking new food and variety is important to you, it does work.

Good solid advice Mark. What do you make of good hormonal health being the main driver to how our bodies burn fat and get lean vs calorie counting?

Quality content! Love the strategy here. How have you liked counting calories? That's something I've never done and don't see myself ever doing.

Thanks Mark, that is a big help and inspiration, loving the videos and following your progress. Can I ask why you chose to compete in the zwift races rather that a zwift training program?

"Screw Mary and her stupid cake." LOL. My thoughts exactly. X

awesome job, your looking good

Holy shit, I thought I was eating for fat loss until I saw this. Good content.

"Screw Mary and her stupid cake" 😂

I like your videos. Tofu has nutrition now?

Great to see how different people manage every day eating. I’ve always struggled with the meals out and ‘family get togethers’ though Mark. Now during this 8 week plan over the GB ‘summer,’ you will surely encounter atleast one. Will you handle it as a cheat day or just absorb all calories in one sitting?

Solid advice, couldn't agree more with the intermittent fasting statement! Where do you source your xanthan gum?

It's interesting to see that a protein shake gets you over the mornings hunger and a quick snack at 14:30 and 16:00 sounds like my type of diet plan, mind you I only exercise once a day so not too sure if I would be over eating with an evening meal added in, How do you like the Huel as I am stuck with what protein drink to try next.

I really like the way you're relating your calories intake and your workouts. Those 2k kcal, how would they change of you walked 10k steps a day? Are they already included in the count or you count them as "cardio" and eat the 50% of them?

I might have missed the video but sounds like you have switched from meat to plant based protein? Have you noticed any difference? Highly recommend Huel too, I also have pea protein powder if I need to balance macros but minimise calories 👍🏼

Hey Mark! What brand/model sauna are you using? Thanks!

That's the tattoo on your shoulder/arm? Can't quite make out what it is but it looks cool

I like the idea of intermittent fasting and I’m definitely keen to try something to boost fat loss. Though I have questions as a cyclist about cycling early in the morning and fuelling. Surely if I’m out on the bike at 8am there’s no way I wouldn’t be able to break my fast before 11am? I’d be a shell!

Hi Mark, is that a tyre inflator on the wall, I treated in getting one, does it help with tubeless ? Thanks for the videos trying to loose a lot of weight and your dry humour makes me laugh

I haven't eaten breakfast for years and find running first thing in the morning completely fine. I always find it funny people's reactions that they "need" breakfast first thing in the morning no matter what.

What is actually in Mark's Sludge?? Thinking on maybe doing it for lunch please tell me!

Can you share the Xanthan Gum shake Recipe!? Thank You.

So should one work out say p90x which is what I’ve been doing and running on off p90x days , be able to do those workouts fasting? I’ve tried many times and it just is a horrible inefficient workout. I also drink the huel shake in the morning before the workout but even then at times I’m still running out of energy, thoughts?

Mark, any diet tips for someone who only does cycling? Just reduce the calories more?

#Alwaysinformativeandentertaining ✊🏾👊🏾

Would love to know how you sleep? Is your body not looking for the calories?

I run about 25 miles every week, one hour HIIT session and two 30 min bike rides every week. These videos are absolutely great but I am afraid this one shows only what I feared. Please don't think I'm being personal Mark and I admire your sacrifices but there is no way I am going to eat the food you do for extra fitness. if you can't have a spagetti vongole with a bottle of Barolo life is not worth living anyway. Maybe I'll just avoid the second helpings.

Hi Mark, what’s the name of the gum stuff you use?

Would you recommend your sauna if so where is it from? Is it a 2 person and is it infared?

9:43 "She fills my hole up every night." - Mark Lewis 2021

What temperature do you have in the garage - I wouldn't be able to ride on zwift these days (here it is 26-27 degrees inside).

Question on the Heul - I currently use a high protein powder from revolutions foods, but looking at the stats, the Heul has more protein in it. I may switch for a change. I notice you mix yours with water, I generally use almond milk or similar. Is this just a preference for your or is there a reason to use water instead of a milk replacement?

Were you taking carbs in during any of your sessions Mark?

Are the food recipes uploaded anywhere?

8:30 Hey, can anybody tell me what ingredient this "gum" thingy is? Never heard of it, nor do I know how to spell it so I can't search it on google 🙈😅

You seem to know your stuff. Most entertaining cid on you tube right now. Used to be Eddie hearn .oh and my Mrs has a Mary type at her work called ena but damm the cake are good 😉

What about fluid intake?

07:00 - 07:55 Couldn't have said it any better.

Now you have me wondering what is the largest Ironman ever to complete the event. At over 225lbs the marathon will be a serious gut check!

fat loss, calories and protein intakes confuses me.

What mixer was that you used to make your shake

And that box of pringles 😉

Don't you get hungry all the time?

Hi Mark , im a active cyclist on TR 3 times a week sessions. and on a club groupride on a weekend i also do a fitpump class on a Monday evening i know my eating recently has got crap again and i want to lose some weight whilst gaining power on the bike , my ambition is to qualify for the world UCI Gran Fondo champs next year at age 50 . Regarding my nutrician im a hard working postman ,so could i still get away with not having breakfast ? at the min im having loads of cereal and toast before i go to work but i realize thats not optimal for weight loss. Some advice would be gratefully received .

Watching this video while eating an ice cream sandwich with homemade cookies. 😪

Morning Mark, which flavour of Huel do you use?

Hey Mark, where’s your rucksack from? Cheers

Mark Lewis I love your Videos. May I please ask that you wear longer socks, lol 🤣. I think your calves will look bigger if you do. Honestly I can speak for myself as I am Stick & Bones.

Mark, I cherish your channel a LOT but why lift sumo!? Why not get a trap bar or go conventional?

And the testosterone helps immensely.

1000cal deficet a day with cardio?

Gum?

Around 7:22, i eat ancestral diet. I am a carnivore. We eat what we farm or can get from the nearby butcher meat market. I fast for 16 or 18 hours and then eat 1-2 meals a day. Beef, chicken, pork, fish, fruits and raw honey sometimes cheese. I so also supplement with a protein shake 1-2 times a day. I weight lift and cardio. How you do this ultra or iron man thing though 👏😮, that shit's hard af.

Seeing you in the kitchen, you look fine…..if your t shirt is too tight, it’s not because of your weight.

Makes it easier taking trt though, as your naturally going to lose weight and tone up taking testosterone

Eat ze buggz

So the key to losing weight is ditch your job, eat protein powder for every meal, and workout 4 times a day.

How much of this weight loss is actually for the "wedding" and how much is because you want to smash some of those A class riders on Zwift and you need your power/weight to improve? :)

“Screw Mary and her stupid cake”

You carnt go without your coco pops shut up 😂 how many calories a day would you say for a woman wanting to loose weight? 1200?

Hopefully Mark has moved on and doesn't peddle such nonsense so confidently. Unless you have eaten a huge meal late at night, or are a corpse, your body will need to refuel after 7+ hours sleep (most calories are used just for basic metabolic functions). Also, he's basically saying that being vegan is a terrible idea for active people, if you have to rely on supplements. Most people can absolutely consume every calorie and macro they need via real food. Put all that together, you've got the profile of a middle aged, middle class man who doesn't have the same miles on the clock as a person who has been "life-long" active, but still thinks we all have the same requirements. Sorry for the pissy tone here, but dogma and bad advice presented as gospel truth in fitness does indeed boil my piss