Get my ebook on how to get SHREDDED: www.contestprepbook.com Get Custom Workouts by me for $12.99/month: www.biolayne.com/members/worko... The BEST research breakdowns - www.laynemass.com / laynenorton / biolayne / biolayne
This series is GOLD! I’ve really enjoyed them all. I went from 257 to 115 pounds (5’2”) and I’ve maintained for 5 years. I only really only focused on cardio in the beginning. Last December I started a strength training program. My weight did go up to 118. But my maintenance calories are now 1900 and I’m okay with the small weight gain. I’m 47 years old, I need the “NO DAYS OFF” shirt ❤️
Melissa Miller Awesome 👏🏻 Have you come across any hormonal issues being in you’re 40’s yet? Just wondering since I’m a small frame like you but needing to gain muscle & having a hard time.
1queenruler I was diagnosed with thyroid disease at 25. I’ve taken meds ever since then. But so far no female hormonal issues. Exercise has been such a blessing for me. Heavy weights and walking for cardio.
Melissa Miller My thyroid it somewhat out of what I have however high natural estrogen levels and lower progesterone. I’m ok on natural progesterone how there hasn’t been any thyroid medications even natural that works for me. I had a partial hysterectomy almost 10yrs ago & over the last 2 yrs dropped to a low weight & having a hard time building muscle to this point. Do you mind me asking your macros?
The first few episodes kinda scared me, but episode 5-7 gave me hope again. Basically the old me has to change and I must create a new mindset to live by. I’ve heard people say it is a life style change. Many are unsuccessful because they are unwilling to change their mindset. Change the mindset and the behaviors will follow. I wanna thank you personally for helping me with the physiological aspect of this journey. 👊
Damn, what an intro.. thought I clicked on the wrong video at first :D I really love this break down you did here. This one and the previous are my fave of the series. Highlights more than one strategy and the initial steps. I think of my clients when watching these vids , concluding what I have to do with them now , for the ones that have stalled with weight loss. Now I look forward to a more indepth [updated] tutorial on the reverse dieting. . even though I have seen your previous older ones on the subject. Things can always be upgraded/more simplified :D Thanks Layne!
Had to pause the vid to comment below. LMAO YOUR SHIRT!!! NO DAYS OFF literally, physically and educationally...is that even a word?!? Love it thank u thank u
I'm so glad that you brought this up. All those equations and the calorie counting apps, even the online generic body fat calculators, etc. Don't take into account individual food/diet/cardio "abuse" history, or an individual's unique metabolic adaptations due to said history and inherited genetics.
Can you also discuss the reverse diet/cutting cycle for those that want to lose a lot of fat. For example: 50 pounds and can’t be lost in 1 dieting phase.
The short version is that you should spend as much time not dieting as you spent dieting. You can structure that a few different ways, but personally I’d say not to go longer than 4 months or 10% of bodyweight lost in one stretch before taking an extended break. [People who are just getting started can sometimes go a bit longer, like someone who loses the first 20 lbs by cutting out the soda and going for a walk every day. That time hardly counts because it’s not as physically or psychologically taxing as focused dieting.]
Bravo! Love how you combine knowledge and wisdom with humor and playfulness. You are a fantastic and inspiring human being. I salute you! May the Force be with you.
I've been hesitating grabbing the Contest Prep Book (for no other reason than being a tightass) but I enjoyed this series so much I made the purchase. Looking forward to learning some new science and getting closer to where I want to be.
This is such great information! My question is, I never have had an issue getting to the gym, I have an issue with my diet, but I'm worried that my exercise routine might not build up enough muscle to increase metabolism. I typically do a 10 minute core work out, then I do a 45 minute strength training were I go for 90% max (I have a system were I do legs 2x a week and upper body 2x a week) then I end with a 15 minute HIIT on the treadmill. I also run a 5k 2x/week as well. I'm looking to go from 20% body fat to 15%, so once I get my diet under control, is that workout plan ok to continue with or is there too much cardio?
The tricky part about maintaining training intensity for combat athletes is that its difficult to train if we get injured or concussions in our event...but that could just mean changing up how we train for that period of time.
LOL at the PHDs written in the corners :p hilarious. Also lol as I just got married in cabo (at an all inclusive) after dieting hard then went to Maui the next week for honeymoon for mai tais Whoops!
If you were to slowly add calories back in (reverse diet) how many weeks/months would it be to get to maintenance and what %’s of each macros per day/week would it be and its most likely gonna be different for everyone based on what? +biolayne
I'm at a point where I have obliterated my metabolism. Been dieting since 2015, first lost like 20 kg, then gained 10, then lost 5, then gained 5. Because of frustration and lack of patience to lose what I had already lost, i would cut my calories to like 1300 a day for periods, some days even less, and i would lose weight, just to eventually gain it all back since it's not sustainable. I'm at a point where I track almost everything, im doing intermittent fasting almost every day, but only see results when i'm consistently eating less than 1500 calories a day (and this means not eating out, not going out for drinks), as soon as I let my guard off I put on weight very easily. I'm currently around 25% BF I watched the whole series, but i'm not sure on what's the best course of action now, If anyone can provide any help or insight it would be greatly appreciated Thanks for the great content!
So I lost 110lbs. I was eating 1k cal a day. I became happy with my body (5'5" 140 lbs.). I started eating a bit more. I gained 10 lbs in 1.5 month but lost inches around my waist. I live a pretty sedentary lifestyle (student/receptionist) so I am scared of jumping up a whole lot... I do run about 4 miles 3 to 4 times per week. I am only eating 1200 to 1500 a day. Any thoughts or advice?
So I've been doing the keto diet for a while I don't count my calories although I'm starting to just to see what I'm eating now I have a very Physically Active job I also work out but only once a week or so but on a work day I eat between 4 to 5000 calories and I'm still losing weight which is a good thing since I'm still trying to it just blows my mind that I can eat that much and lose weight it's like my metabolism is on hyperdrive I'm guessing because of my job none of these calculations seem to work for me as they tell me to eat around 3500 calories at most for maintenance but yet I eat between 4 to 5000 calories and lose weight
idk that you have to calculate anything... I just go by changing little things, like: I'll add 1 apple a day, wait for 2 weeks to see how my waist circumference is responding. If it's alright, I'll add an egg a day, wait for 2 weeks. And so forth... when I find that I'm gaining to quickly I'll stop adding calories and maybe reduce it a little to keep at maintenance.
That’s basically what a reverse diet is, except with a bigger bump at the beginning to get you out of a deficit. Until you’re at least back to your temporarily-diet-suppressed maintenance level, you’re still dieting, so recovery can’t really begin.
I’ve went from diet after diet over the past 12 years and haven’t been able to fully keep off all the weight. I’m pretty certain that my metabolic rate is very low . How can I fix this damage?
Greetings, Layne! Question. Do I first jump up to my maintanance calories (for an example from 2000kcal, which was my calorie intake to lose around lbs/week, to 2400kcals) and then start "reverse dieting" by adding calories every week, or I start "reverse dieting" from 2000kcals? Already thanks for the answer!
honestly, if you to a reverse diet wrongly, you will gain a lot of weight. I think eat at a level where you don't feel hungry, and keep it there for life. if you lost a little bit of weight at 2000 kcal, then eat at 2100 kcal as maintenance.
Gained from 158lb to 184 lbs after doing a whole bunch of fasting (2/3/5/2/2/2 days worth with 1 meal 2k-2.5k keto refeeds). This 184 is way higher than where I started ie 174 and now I am about maintaining on 1300-1400 per day average. 6' Male. This is no fun at all. Anyone have thoughts? @biolayne Thank you for sharing this, understanding it at least allows me to not continue to worry that I'm eating "hidden" calories somewhere
If you did fasting so that you could get out of exercising then that’s your problem. You probably lost muscle as well I’m guessing which lowers metabolic rate. So try to put some muscle on and incorporate cardio as well. I’m not telling you to go run 5 miles but go for a walk for as long as you like and your bmr should go back up.
So I have lost 40 lbs in one shot. 220->180lbs. I developed insane cravings and had hit a roadblock in losing more weight. This is due to family events and gatherings. Not an actual weight stall. This always turned into a 3-day binge. So I end up gaining around 12 lbs in 3 days. But here's the kicker...when I go back to my dieting calories of 2150. (I'm 5'9) I end up losing roughly 2.5-3 lbs per day of that weight I snowballed on. I also end up peeing a lot. It has turned into a yo-yo cycle over 2.5 months of getting back down to 180, then binging, and then just going back on my diet to undo the weight gain. I have done this cycle literally 8 times. It will take me roughly 7 days to get dialed back into my former weight after the mini snowball of weight. In that process, I've learned about Reverse dieting. So I want to finish my diet and get down to 165 and be right under 15%, then bump up to about 2300-2400, then just slowly add back 70 calories per week. What I did learn through those binges is I was able to add slightly more calories and still cut when going back on the diet. I want to stick to my reverse diet goal of restoring my metabolism to over 3000 calories per day. Also, fitness for me given my age will always be a lifelong commitment. I'll probably get all the way down to 160 lbs when it's all said and done. If I end up gaining weight back say 10 lbs or even 15lbs it really doesn't bother me because I still would be at an ideal BF range IMO of
Yeey my like was the 100th, but i do feel that a lot of people are going to like this video, because this is at the centre of why diets fail for a lot of people!
Mr. Layne. I have a question that I wanted to ask for a longer period of time. What about using "reverse diet" as a weight loss strategy. So basically instead of adding 100 kcal every week, subtracting 100 kcal every week. Can this strategy be better compared to more step kcal drop? For example: 1st strategy - You cut 300 kcal wait until you stop losing weight and then cut next 300 kcal etc. 2nd strategy - You cut 100 kcal every week, and check if you do not lose too much weight on weekly basis. I used reverse diet to come out from calory deficit and it worked perfectly. Now I am using the 2nd strategy (one with -100 kcal every week) in my next weight loss period. So far it gave me the best results compared to other diets but I want to know if there is any science and reason behind it.
That is a terrible idea, think about the purpose of reverse dieting. It’s to add small amount of calories so that your metabolism of dabs and doesn’t gain weight. If you reduce calories in a slow fashion, you are likely not to lose weight. Please think about it
Oh, I think I understand. So adding a small amount of calories You can "train" your metabolism to go higher, so subtracting a small amount of calories You can basically "train" Your metabolism to go lower. And weight loss is created from that difference between calories and metabolic rate. Which in this cause will be always very small. Thank You for Your answer.
im using fasting, i am happy to do this til my end of days.currently i dont eat 2 days a week, when i hit my target ill switch to 1 day a week and will do a 5 day fat fast every 2months
Hunger isn't an issue for me it's the, well, fatigue from the reduced metabolism. I think the stress is the big factor. I am trying to get lean enough for a prolonged mass build. I think cortisol, dopamine and all that shit needs to be optimised, and done from other factors than food
Good presentation Layne. Great Series as well. And that shirt you have on is how I try to live my life. The misses doesn't care for that approach, but fuck it. I'm on that MGTOW shit anyway. Keep spreading the knowledge Layne, you always keep it 100%. DEUCES!
People dont screw up their diet and its not their fault. Its their coach who doesnt even look at long term studies on why people cant sustain the diet that the coach gave them. You dont give the person a diet food plan, that they have a hard time following and look at it as suffering. Also a huge no no for a coach is DONT dangle a cheat meal or labelling bad and good foods creating for the client a bad relationship with food. Also putting them in to much deficit and letting them use exercise as their main weight loss method is a plan for failing. The food is the main weight loss tool, exercise is just to strengthen and keep your body healthy as well as regulating hormones.
Mfw my metabolism/ maintenence has been reduced to 700 to 900 a day (without exercise) I am not kidding. I was shocked when I calculated it at the end. I have several months of daily data, several sources of calories out (several apps, Fitbit, machines), spreadsheets, food scales everything, this is literally unsustainable. I had to walk 6 hours minimum a day to lose 1/2lb a week. And this is true because I’ve eaten 900 a day the last 2 weeks and maintained (though I didn’t exercise) and gained with 1400. The “I have a thyroid problem so weight loss is hard for me” is real (I don’t have a thyroid problem) but it’s possible to have a super low metabolism, so I get mad when I hear people give up because it’s “hard for them” or not fair, and most TDEE calculators are definitely or can be wrong. The only solution is to eat less no matter how low your metabolism is. Can’t wait to see the reverse dieting episode.
Yo, I know it's been a year and all, but I fully get where you're coming from. I come from a more poor household and we never ate protein at a level higher than necessary to not have a deficiency, that on top of low food budget kept us eating at around 1200 calories a day every day or lower. All of us have become so efficient at holding our weight at low calories that even with around 10 hrs of cardio a week there is little weight loss for me. How have things been since your comment? Any advice if you've improved?
I was given a reverse diet. I follow for the most part but binged ate for stupidly long post show. Ended diet at 1000cals. Reverse is at 1500. But been eating way past that. Would going back to 1500 be still a reverse diet or at this point would be like dieting again?
