Good stuff. I've dropped from 230 to 207lbs since the beginning of the year. I've used intermittent fasting and an increase in cardio to get there, but I've admittedly seen a drop in strength. Not drastic, but definitely a drop.
After fasting for so long I suggest going back to normal eating or a surplus for at least a month to revamp that metabolism. It will continue to drop with extended fasting and you will be cold all the time.
This was a great video! The very easy-to-remember axiom: 10 Sets per ex per week, that’s already a huge benefit, as constantly fiddling around with programming, given how many ways there are to do (Thank you Alex Bromsky)… A few things however I wonder: - Did you train your cardio on same days as you lifted? Or on no-lifting days? - Using calorie deficit will surely work, but it is it sustainable long-term. Yo-yo effect…? Loss of energy? - When you say “ate carbs”, you aren’t talking bread, cereal, muffins, pasta are you? Did you select carbs carefully….baked potato, veggies, brown rice, or just whatever you felt like. - How did you manage to get enough nutrition in your 6-hour eating window (if 18 hour fasting)? 2 huge meals? - Any alcohol consumed? (be honest!)
Exactly, I lost 50lbs by eating clean and healthy without cheat days and working out at least 5 days a week. The hardest part is staying disciplined and consistent.
I’m a lifelong track guy who’s still running Masters at 52. I was too heavy at 235 lbs last May . Through intermittent fasting, running 3 times a week, and lifting 3 times a week I’m at 189, only 4 lbs from my target. I feel stronger than I’ve felt in 20 years.
Recently got your books. Comprehending Parabolic Periodization. I am a strength coach for Middle School 8th grade boys and girls. And a Track & Field coach. Your content has been absolutely wonderful. And then here… nice to get a little extra content for this old coach. Thanks, brother! Amazing content.
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I train all my clients to lose weight and increase strength. 1st step is preparing your body for the weight cut 8-12 reps 6-3months of bodybuilding type training. 2nd step calories start as high as possible and only lower once you fail to lose (-1lbs or more per week) 3rd you start with max cardio from the get go either HIIT (2-3 times a week) or athletic based cardio(jumping /sprinting 2-3 times a week. Now as far as the weight cut itself you increase weight every week on all lifts. Once you can't increase increase the weight you lower the reps. 8 to 7 or 6... The leaner you get the less time under tension you want and more about reactivity so you done break the muscle down beyond repair .train each muscle group heavy twice a week. Carbs must be kept high through out the whole cut! This is crucial and the reason we do hitt/athletic training vs steady state is to ensure the body is firing a greater percentage of quicker muscle fiber(type 2) and the quick muscles fibers that can adapt to act more like type 1 vs 2 (this is why steady state cardio lose fat at the same rate ..but as far as metabolism gains you need that more reactive type training. The most important part to any successful diet is to reverse diet. You will also do this with your reps and work up to your 1 rep max for your warmup to keep the nervous system use to that type of weight (you may lose 10-15lbs in strength from your maximal strength , however if you were deadlifting 405lbs to start at the end of the cut you will be doing 475-525lbs(3-4 month cut) so it only go down to 460-510lbs range . Refeed days are also crucial for continued success. Weight lifters (non athletes only one refeed day +500-1000 calories above daily calories once a week and atheltes twice a week to keep the muscles full of glycogen during the cut allowing you to continue to have energy to get stronger. Also depending on your size, you shouldn't go under 1800-2300 calories daily.
I have been loosing weight and putting on strength. It has been a slow process but progress is progress. My goal is 220Lbs, my heaviest weight was 305.
This topic is great. People have been wondering if it’s a myth that you can lose fat and gain muscle. I think another great topic would be if large amounts of protein are necessary for muscle growth/maintenance. I think Mike Mentzer popularized the theory of protein consumption being overrated and it’s just the result of extra calorie intake. It’d be great to see that in some kind of a test.
Good video. I'm about the same size and weight. I lost 50 pounds by doing one trick..just stopped eating after dinner. Lots of water..and eat small daily. I do physical labor so I work out all Day long..so I do believe it's just eating clean . Stay active. Eat sleep workout repeat. I was almost 300pounds now. 245. 6.1 .41old. Feel better keep going man. I want to be also ripped who doesn't but life is rough..just like u said gotta make it apart of your new lifestyle. Lift light lift heavy..just lift. Workout. Walk do anything other than sitting on the couch munching. Oh and ice-cream is a cheat try to find one with less sugar. Thanks. I like your shirts.
It will be helpful garage strength if u make a video on how to maintain weight n gain strength i request you to kindly make a video on it plz......☺🙏🙏 we will keep supporting u
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Thanks for the study. Practical evidence-based info (granted a small sample size) AND not endorsing one fad diet over another. Lastly, I appreciate that you talked about the importance of sleep and reducing stress.
Love the Basement Jaxx shirt ! Where’s your head at? music cooking and eating healthy no or little junk and working out made me drop from 225 to 177 lbs but I became a cardio junkie so now I am working on less cardio and more toning and muscle build
for most men weight gives you a bigger bench press and squat, only a few freaks can be around 200lbs and lift those poundages, normally the more you lose the less you lift and press
@@GarageStrength I did. Curious if Trevor's jumps in performance are related to his prior abilities or if he took enough time off that he was able to get beginner style adaptations. Overall great content and hopefully I can put it some of this into use in my own fitness journey. Thanks for the reply and awesome video. Keep up the great work. 👍👍👍
nice, great progress and interesting to see that you gained so much strenght in a calorie deficit. just curious, have you ever shredded down to 10 percent body fat?
Can someone clarify what you truly mean by calories in calories out? Does that mean if your trying to lose weight and you eat say 2,000 calories, you need to burn 2500?
@@LovetheSavior how would you know that you are burning calories accurately? The fact that 20% of what you consume gets burned in physical activity. The rest of that goes to other system so you can function. You need to be in the lab to know exactly how much you are burning.
@@Robztraining I can see from your page now yes it appears you’re on the fluffier side, you’d be fine if you stayed where you were, but if you wanted to cut down to 15-17 that’s definitely attainable and sustainable long term, I’d definitely walk more often and make sure I stay in a deficit but not so low so it doesn’t screw w your hormones, have enough protein, and take in proper amounts of nutrients which is why I recommend vitamins.
@@DrOrr Thanks for the answer. I'm usually around 16-17, but I gained when I was sick a month. It's been hard to get back, but I believe it will be easier now in the spring when taking walks is nicer than in the winter (northern Sweden).
Great video! Thank you! I don't understand what is "10 sets per exercise per week" It means that i must 10 set of deadlift for 7 days? I have 3 trainig sessions per week - that mean i need to doing 4 sets of deadlift every trainig session. I think i will die...Considering i also like squat(front and back), bench press, OHP, dips, pull ups How i can do all this thing 10 sets per week?
Most science says 10 - 20 sets per muscle. But I wouldn't recommend doing deadlift three times a week. Two days a week with five sets should be plenty. You can do one day with heavy deadlift and one a bit easier or perhaps variations like Rumanian deadlifts. But start with less sets and increase the volume until you can handle it.
@@Robztraining Thanks for the answer. This means that I can't do the classic split program (three workouts a week) where each muscle group trains once a week (which they say guarantees better recovery) Or does it mean that I will do a limited set of basic exercises but they will be repeated more often during the training week?
@@olegsavchuk5004 Do you have rest days between each workout day, if so I would recommend full body workouts. For example, Deadlift, Bench press, Front squat, chins + accessories on Monday, Squat, Shoulder press, Rows, Dips, abs and accessories on Wednesday Then Benchpress, Box Squat, RM Deadlift and accessories on Friday. This is just an example of how you can train full body. And it doesn't have to be the same each week. It's also possible to do upper, lower and full body split.
@@olegsavchuk5004 No problems, if you need som help just comment on some of my videos and I will try to answer. Make sure to adjust the training to what works for you, start easier and work your way up. :)
You basically stayed the same and Trevor got noob gains because you said he hadn't worked out for 3 years so alot of old muscle memory would kick in that doesn't prove that it's realistic to get stronger in a deficit unless your pretty new to training imo
