I'm not really sure why I decided to film this today - it turned out to be a lot more stressful keeping tab of everything and editing it all on today of all days. But I know for sure there's zero chance of me sticking to this diet through the next week or so. 🤣 Merry Christmas everyone! Whether you celebrate Christmas or not, hope you have a happy and safe festive season 😄
Don’t give up! It’s always that rep after you feel like you’re giving out that makes everything even better. Same with this! Push a couple more weeks!!
I love the comment, "no diet is meant to be sustainable". That's the best "eyes forward" approach to a diet and is such a positive perspective I love it
This is just his justification for being stupid af. What happens when you go back to eating an actual sufficient amount of calories? The only way you're gonna keep the results without exerting more energy is if you ARE sustaining the diet, which contradicts the approach itself. This shit is not gonna do any good for you
I think it's easy to live off of 1200 calories when you're not doing physically demanding stuff, say cykling 20km everydag to work and go to the gym right after on mondays, go play soccer for 2 hours right after on tuesdays and repeat throughout the week as I do. But thats why I don't need to be on a 1200 calories diet.
"Dieting in general for the goal of weight loss is meant to be unsustainable". I really wish more people would understand this. It's not supposed to be easy, that's the point. What you were doing didn't work, that's why your trying to lose weight now
That really stuck out to me. After losing 45 pounds, I couldn't sustain the low calories and needed a break. Felt super guilty about it. But this clicked and I'm ready to get back on the wagon! 50 pounds to go!
If its unsustainable, your more likely to rebound once you hit your goal, not to mention the amount of muscle you would lose, why would you cut this aggressively for anything besides a show? Im genuinely trying to be educated here
@@demonicghostbusters398 he actually explains this in the first video. Overall you're not wrong. The rebound can happen, but that's not specific to an aggressive diet and a sustainable diet is different to each person. For me for example, a traditional diet is not sustainable, because there's not such thing as just one piece of chocolate, or just one slice of bread. I need to cut it out completely for it to work but that doesn't mean another person won't have better self control. In terms of muscle loss what he says is that muscle loss will happen on any diet, the difference is you can either go on a 6 month diet and lose muscle, or a 6 week diet and lose the same amount of muscle. The difference is with the 6 week, you can spend the next 4.5months building muscle again. Overall different things work for different people. I lost the same amount of fat in 7 weeks as I did in 7 months on a traditional diet. The difference is, I found myself eating more on a traditional diet because I was trying to eat a slight deficit and you'd be surprised how often you think you're in a deficit when you're not. Food labels aren't 100% accurate so you might think you're in a 250cal deficit when you really aren't and you're just wasting time. The aggressive diet worked for me because 1. I knew the end was closer and 2. I knew 100% that I was in a deficit because there's not way I could be 1000 calories off in my calculations. Maybe I thought I was in a 1000 calorie deficit but I was really overestimating by 300 calories. Doesn't matter because that still means I'm in a 700 calorie deficit. In a traditional diet those 300 calories could mean the difference between been in a deficit or a surplus.
Thanks for making this video. I’ve found that it’s much easier for me to be in a bigger calorie deficit, paradoxically enough. Intermittent fasting with a 1200 calorie meal really helps suppress the appetite, after pushing through that hunger stage
making extremely big salads is the key for me. u can store them 1-2 days in the fridge and just mix like nearly anything into it. the volume itself is often enough to trick ur head. sometimes i eat 10L of salad in a day. I don't use any dressing or oil, just tons of seasoning. makes it very easy for me to cut calories and not actually feeling it. only after a few weeks of cutting 500-1000 calories a day I start feeling it, then I just go back to eating intuitively until I start feeling fat, lol
This is just my best guesstimate: 6 oz chicken - 200 cal 200g veggies - 50 cal 1 wrap - 150 cal 5mL peanut oil - 50 cal 1 kiwi - 70 cal 4 oz beef - 200 cal 200g veggies - 50 cal 1 wrap - 150 cal 5mL peanut oil - 50 cal 1 scoop protein powder - 100 cal Pudding - 100 cal Popcorn - 100 cal Total: 1,270 cal
I decided to test this process out on myself to see how it might impact women. Not quite extreme of a deficit as you, but enough to quickly get me to my desired results. Thank you for all the info!
Eating at such an extreme deficit can in most cases disrupt or completely stop a woman’s menstrual cycle. I’d recommend looking at Lyle McDonald’s work on strength training for women, his research is only the tip of the iceberg but very, very helpful!! Eating low calorie may have the opposite effect of what you want since our bodies are different from a mans, so please be careful and good luck!!!
@@jadamay9264 thank you for the info! I’m a hormonal specialist in the fitness industry so it’s definitely something I keep an eye on! Part of the learning process for myself is experimenting with things such as this. I’m always aware of how my body is responding and will never take it to the extreme 😊 thank you for the info
Always loved aggressive dieting and glad to see you promoting its benefits. Ever since discovering Lyle McDonald’s point of view, I averaged approx 3lb fat loss per week. It’s not for everyone but why wait 16 weeks when you can do it in 8!
I’m a female who exercise both weight and athletic regularly for 3 years, and the idea of eating just 1,000 calories scares me alot lol 😂 . But do what’s best for you babe 😉
honestly this video is harmful idc how they explain it that’s not even enough calories for someone who is sedentary this video should be “how to damage and slow your metabolism”
Merry Christmas Coach!!! Thank you for all you do!! Ganbaru has been a game changer in my life for better. I have seen the best results in my training since I have joined the Ganbaru Family. Thank you so much coach🙏🏾🙏🏾🎄🎄
Awesome video. I am currently doing 1700 calories a day with one day a week not eating. It adds up to about 2lbs a week. More sustainable than 1k cals a day! The fasting day is actually the easiest for me because I just can completely forget about food and it gives me more time to do other stuff!
Really appreciate the overview. Gone years trying small deficits with little progress but these temporary big cuts have really worked out well. I’ve kept mine 3-5wks and then at least 2-3wks maintenance before repeating, do you see a benefit keeping low for longer than 6wks or does that tend to stall your progress?
Try sous vide to cook chicken breast! Sounds fancy but isn't that hard or complicated - throw some herbs in the pouch and you're 100% guaranteed to get excellent juicy chicken (never dry or overcooked) every time. Really easy to do several pounds at a time, cube it up and add to salads for super simple lean protein
Why not just fast completely if you're gonna go that aggressive. That's what I did. I ate one meal every 48hrs. Lost 38lbs in around 2 and a half months or around 1lb every 2 days. Stayed hitting the gym hard and actually got stronger Once I reached a certain "leaness" though it became detrimental
@@arnoudverschoor1381 I ate the same type of macros I would if I was cutting normally...made sure a good portion of my meal came from protein and the rest from carbs and fat. I didn't eat "perfectly clean" food but I didn't waste my meal on junk food either Each meal was anywhere between 1800 to 2400 calories. Depending on how I felt. Sometimes I would be able to mash it down easily, sometimes I would struggle to eat that much. Like normally I would be able to crush like 3 Chipotle burritos but when I was doing this I would be stuffed if I ate just one. I just went off how felt. Eat semi clean and get adequate protein and I was good to go
It's not the food. It's the how to sit through a craving. Where does that discipline come from? I happily and diligently go workout 6 days a wk for 90 mins. But for realz how do you, or what do you do to sit through a "I must eat now"! Craving :)
Most people don’t understand that the muscle you built is much easier to get back than it was to build. You lose muscle fullness on a cut but it is not gone forever. It may take you a couple months to get back as big but the cells are still there. Kind of like fat.
I could never question Teo approach as he understands what he's doing. The issue is most people especially in America don't have a freaking clue what healthy eating habits are. Fasting, be it intermittent or extended is something the body responds to naturally every day still is the safest method of getting past morbid eating habits. Every other eating method particularly low calories FME should be left to professionals or people who clearly understand the risks involved.
Americans eat whatever they want; it’s the “entitlement”issue. I know people who truly believe that obesity is a disease, this is America, and now, laws will protect them, as they tuck into a pile of loaded nachos for starters and baby back ribs with fries, a milkshake, plus dessert.
25d of my waterfast, im 124lbs and gw is 100lbs. Im standing at 145cm so im still obese at 124lbs😢 going for 40d, 15d to go and i dont miss food, i cook for my husband and feed my son, so touching smelling food, i do the shopping as well.
As a short woman with slight muscle, I am always told 1200 is the way to go for me. I hate eating so little, so this video came just in time for me! Thanks!
Im 63 started going to a gym class 3 X weekly. I do intermittent Fasting and do full fast a few days a week. I do not eat much. I’d do great with this diet.
For the men Coffee contains a number of estrogenic constituents, although they have not been focused on previously.Drink Tea instead preferably a Green Tea.
Guys extreme diet: i ate a 1000 calorie and still went strong at the gym! Girls extreme diet : I ate an apple and ran 2 mile I could not complete my exercise cuz I fainted ☺️
Yes, someone else who eats the kiwi fruit skin! I work with children in primary schools for out of school care and they always give me a strange look when i eat them skin and all during afternoon tea 🤣 and happy holidays!
Loving the videos on extreme cut and I'm learning a lot. Last year I started to diet averaging about 1300 calories a day and 1 g of protein per lb of body weight. Carbs averaged 136g and fat about 41g. I didn't get much variety but your videos are giving me meal ideas and I love the analysis of how your diet affected your work out and muscle gains or loss. Strangely enough being on my diet it took 6 months to go from 184 to 153 my energy and mood went up, workouts were not as fatiguing, and I was able to cut down on diabetic meds. Keep up the great content!
I really needed to see this; I am going through an agressivo diet for fat loss ( my own option) and I see so many people having rich diets and I am envious 😂😂😂😂 but I saw that I am not the only one doing it and it warms my heart during a difficult day like today; thanks! 🎉
12 years ago I made that 'diey' mistake. Hard-core effort...lost 50 lbs on 4 months. But I couldn't maintain it. This time..a lifestyle change...achieving good results with eating habits I enjoy.
Extreme low calorie is the biggest mistake I made in my fitness journey. Lost a bunch of weight, lost a bunch of muscle. Slow gradual cut is the way to go, with DIET BREAKS.
I think it's easy to live off of 1200 calories when you're not doing physically demanding stuff, say cykling 20km everydag to work and go to the gym right after on mondays, go play soccer for 2 hours right after on tuesdays and repeat throughout the week as I do. But thats why I don't need to be on a 1200 calories diet.
I've done this a few times before using Lyle McDonald's PSMF and works wonders, especially if behind for a show. Definitely really tough for sure. Good on you bro!
Hey Eugene, I had one or two questions about this kind of aggressive cut. Firstly, what are the downsides, if any, of only doing this kind of cut for 3-4 days of the week and the other days, eating within a 300-500 calorie deficit or something more 'manageable'. Secondly, should I adjust caloric intake for the amount of cardio I'm doing during a cut like this? So hypothetically, if I was burning 500 calories on the treadmill, would you recommend eating 1500 calories as opposed to 1000 or is it 1000 flat out?
It simply averages out to a less aggressive deficit across the week so it's a suitable option if you prefer I don't recommend deducting calorie burn as it's very inaccurate
I’m 126lbs (as of this morning), 5’9. I never eat above 1900 calories a day, and I’m still super lean. I don’t have much muscle, tbh I have terrible genetics so my fat sits right on my lower stomach regardless unless I’m at this deficit. Shit makes me feel like I have body dysmorphia.
Sounds like you need to recomp by doing strength training. If you can gain some muscle you will definitely see that fat disappear. Might need to eat more if you are working out frequently though, it's a balance...
I love that you eat the skin of the kiwi fruit too! I thought I was the only one who did that. My colleagues say it's wierd. But I think it's good to not waste it. Kiwi-fruit skin just like peach skin, but a little thicker and hairier!! :)
I’d be interested to know how much of a deficit you where in during this aggressive phase, based on how many calories you would consume to maintain. Depending on the client and their goals a 40% deficit is the high end of a deficit I’d generally be putting them on. Interested to hear your thoughts Eugene
And that’s what I call the “hormone fuckup” diet. I eat like 1700 and lose weight. I’m a BMI 20 female. Pls don’t mess up your hormones for quick weight loss. I’ve been there and it really did fuck up my hormones so please be careful yall. Especially for men, eating THAT low is like me eating 500-600 calories a day.
There's a lot more that goes into that beyond dieting that I've addressed in the first video. FYI I had full blood work done and my hormones came back completely normal to where they normally are 😊
@@coacheugeneteo that’s very informative. And yes I understand a lot of aspects go into a persons TDEE, I used myself as an example because I’m a student and sedentary majority of the time and have no past of weight training although that is something I would like to get into. This is your first video that I’ve come across so I haven’t seen the video where you addressed other aspects of dieting, so it would be helpful if you addresses those same “disclaimers” in this video as well since you seem to be getting attention on it and if people attempt to do this, they are more informed! :)
Merry Xmas Eugene! You've been my favorite fittness channel over the last 3 months since I found you! I really enjoy your different takes on, fitness youtube has very little fresh content these days
Thanks for this video, I think some of these principles I can apply during Ramadan where I will be fasting for 10+ hours I have never trained whilst not eating, so I am concerned about energy levels but also what to eat for recovery and maintenance I won’t be eating a restricted diet but inadvertently I will be eating less
What i like to do most is training right before it's time to eat. If you train early in the morning you'll have a dry mouth the entire day because you can't drink water. So i usually go to the gym 2-2,5 hours before it's time to eat, so that when i'm home i can eat+drink
Fyi if any of you cook chicken or nearly any meat - it is extremely beneficial to allow it to rest for at least 2-5 minutes before cutting into it. Be sure to let it rest on a cutting board or anything that isn’t hot so the cooking stops. This creates a less dry piece of meat.
great sharing of your low calories journey please don't take any offense, but I noticed the same when I was on 1000 calories shock "diet" for almost 2 months when I was trying to get my six pack definition. I was feeling horrible to be honest. I started to develop some speech impediment, and overall brain slow down. it really affects the brain the most I believe. brain is very energy hungry, and when you deprive yourself from the usual expected energy levels supply, the brain will be the biggest hit. the low calories "diet" also strongly affected my creativity, and my overall vitality forces if you know what I mean. I also reduced my piano / guitar practice endurance. so it was probably one of the hardest periods in my life for me. now that I'm 51, I don't think I will go again with the aggressive low calories approach. I prefer long term management and just being aware of what I eat, and I don;t even want to count my caliries anymore. I just want to monitor my body changes in 1 week intervals. if I see "bad" trend, I take action, and I adjust the food and activities. the shock therapy is not a good idea at least for 51 years old. that's what I figured out based on my own observations. it's good to see your perseverance and sticking to your plan. I wish you Merry Christmas and success with your experiment.
I'm almost 50 (two more years worth of sleeps), but I run low cal diets a few times a year because I want to get cut fast instead of dieting for protracted periods of 12 weeks or longer. 1000 cals used to be a torturous affair until a light bulb went off - when I dieted using chicken, broccoli, fish whatever, I was starving and weak ALL THE TIME because my nutritional needs weren't being met. When I switched to zero carb using just beef and organ meat - I no longer went hungry. My energy and workouts were through the roof and it became such an easy way to diet, it almost felt wrong.
@@jasonrios3120 I only eat meat and I don't count calories or supplement my meat This lifestyle serves me very well. Having pills, capsules or powders of any kind lying around and remembering to take them feels like one is a patient of an institution. Just eat meat and observe your energy and your muscles and brain sharpness. You will thank me for that advice. I'm not paranoid or religious about not eating anything else but meat either. Of course I use some garlic and chilli for cooking etc. It's just that the meat makes 90% of my overall food intake and 10% is just to add different tastes and variety
I'm eating 900-1,000 calories a day this week but I've been doing 1,200-1500 for about 2 years going from 250lbs to 130lbs. Just had a about 8k cal cheat day for my mom's b day today so ill be cutting down to 900-1,000 cals this week to mitigate some damage lol then go back to my usual 1,200-1,500 M29 5'11 for reference, work at a warehouse and feel amazing
I made my own years ago - they're extra sticky as I used to use them while training. You can get them here - ganbarumethod.com/product/ganbaru-nose-strips/
Thank you so much for such an informative video! I find the part of how to train during the cut as extremely important and rarely talked about. Merry Christmas!
awesome info! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u
I'm a big guy I'm 6'1 295 pounds I'm lifting weights and will be walking multiple miles a day, but the 1 thing I've noticed is I don't even need as many calories as I'm consuming, so I am trying to cut down from around almost 2.8k cals a day that I really don't need to the 700 cals that can get me through the whole day.
Very interesting to see! Just wondering, you may have answered this but do you have a target in your mind as to when you will stop this aggressive cut? You seem quite positive on it and don't seem to be suffering side effects but obviously can't keep going forever. Is it when your reach a target leanness? A certain number of weeks? Or simply once you feel it adversely impacts your day to day life and workouts? Thank you for all the great free content, Merry Christmas and Happy New Year Eugene!
Great video, thank you - great inspiration for me thinking of the same thing 🌠 Know you’re on point when you’re recommending Thorne multivitamin elite 🙌🏼 Surprised about the peanut oil, however. Maybe I’m misinformed, but would’ve thought it resembles more of a polyunsaturated vegetable oil, and something like olive, coconut or animal fat would be safer, healthier and more nutrient dense?
Don't worry about gluten guys, just use Einkorn flour🌾 to cook and you'll all be fine except for those who have allergies. Einkorn is the first and oldest grain discovered and it is amazing.
For me, I've always strived athletically on a lower calorie nutritional dense diet but occasionally do end up having to go to Vegas to refuel and recover. I am not exactly sure what nutrients I am missing that is causing burnout...my theory is Iodine because one Buffet in Vegas heals a lot of issues that I experience eating clean at home.
this man could do a flawless baji cosplay from Tokyo majin revengers he probably gets it a lot or doesn't watch anime like that but he has the physique and the hair to do it
Each to there own, but this diet would kill me. 300 kcal below maintenance and I can just about work, and train to the fullest. 1200kcal is crazy. If it works for you though, more power to you!.
When you reduce your training load to match your calorie reduction, what's your baseline warm-up for something like a deadlift or a squat... in terms of volume? I find that a gradual ladder up in my current training allows for really comfortable work sets (meaning I might be working hard by set 3, and feeling confident in handling the load), but I imagine longer warm-up sets with high reps is also out of the question in terms of endurance with such low cals.
you mentioned you watch the diet intensity by strength gains / loss in gym - what do you generally do if strength starts decreasing ? don't drop carbs marginally as much?
Do you feel hungry through out the day and if yes how do you deal with hunger? I'm currently on an aggressive cut as well and only thing that bothers me is the constant feeling of hunger. Thanks!
Just stop being a pssy. Use this challenge as a way to upgrade urself and take ur discipline to a new level. When faced with a challenge we either face it and grow or give up. Man up brah
@@dannahernandez4715volume eating doesn’t do shit for me I have tried eating piles of low calorie veggies only to be hungry one hour later. Still struggling to feel satiated on low cal :/
Hey Eugene, thanks for all the information you provided in this video. As I will try an aggresive 5 week diet like this, I was wondering what kind of training split would you recommend? I am currenttly doing PPL 4-5 times a week, but I think I will lower it to 3 times per week. Should I switch to full body maybe? Thanks for your answer!
If you're doing similar "crash" diet but with more body fat, you probably have a decent level of protection against muscle loss (with proper protein, sleep, creatine, etc...).
I don’t remember what video it was… I think it was this one… But you showed me how you butterfly your chicken breast when you prepare it… Thanks for that… Cause I’m about to go back to meal prep and getting that even cook is gonna make it more pleasurable to eat.. Thanks man!
