7 Strategies For Penetrating a Fat-Loss Plateau

 

Breaking Through a Weight Loss Plateau

Video taken from the channel: Lean Healthy Ageless


 

Breaking Through Fat Loss Plateaus | Physique Update | Ascension Ep. 9

Video taken from the channel: VitruvianPhysique


 

How to BREAK the Weight Loss Plateau & Lose Weight for Good | UK Dietitian Nichola Whitehead

Video taken from the channel: Nichola Ludlam-Raine


 

7 Tips to Break a Weight Loss Plateau

Video taken from the channel: Amanda Cypert


 

5 Simple Tips to Break Through a Weight Loss Plateau

Video taken from the channel: Healthline


 

Break Through Your Weight Loss Plateau Healthy Ketogenic Diet

Video taken from the channel: Mind Blowing Health and Wellness with Violet


 

5 Ways To Break Through A Weight Loss Plateau

Video taken from the channel: Nutrisystem


A Little Knowledge Goes a Long Way. The first thing to know is that bodies crave stability. Once a set-point weight is Adjust your Calorie Intake. As you lose weight, your metabolism can drop because your body requires less calories or Mix Things Up. Your muscles become familiar with the same.

10 Tips To Break Through Your Fat Loss Plateau Drop Your Calorie Intake By 500. To slash fat, you must maintain a caloric deficit: you consume fewer calories than you Add One Extra Day of HIIT Cardio. If your fat loss is stalling, ditch the long jog on a treadmill and start doing Eat More. Here are my top tips for breaking through a fat loss plateau. What is a Plateau?

A plateau? “An area of relatively flat ground.” Wait, that is not the kind of plateau I am talking about. I am talking about the plateau you reach after a period of progression..where you basically stop in your tracks for a few weeks and get crazy frustrated. Have you ever been dieting and things seem to be going smoothly when BAM, you hit a weight loss plateau?

In this video discover 7 ways to break through a wei. This article will cover a few tips that I find to be easy ways to break past that pesky fat loss plateau and continue working toward a physique you have always desired. Read time: 5 minutes. Increase N.E.A.T I find this to be a hidden factor among fat loss and breaking past plateaus.

Non This article provides tips to determine if a plateau has really occurred, and if so, 10 strategies to break through a weight loss plateau.Keeping yourself fed with high-quality, and nutritious foods will allow your body to run optimally and provide you with energy to be active, burn body fat, and bust through those weight loss plateaus. View All Result.

Ask a Health Coach: Real Tips on Breaking Through a Plateau. by Erin Power. 7 Tips For Breaking Through A Plateau When it comes to fat loss (or any fitness endeavor), being stuck in a plateau can leave us feeling incredibly frustrated and helpless. It seems like no matter what we do, the scale won’t budge.

I’ve been there before, and recently I was reminded of that disheartening situation. I was coaching a fat. Nudge the scale in the right direction and break through a weight loss plateau with these expert-backed weight loss tips.

Fitness Tips to Overcome a Weight Loss Plateau. WebMD reveals that logging less than 6 hours of shut-eye can reduce fat loss by a shocking 55%—in part because when you’re sleepy you also feel hungrier. 18 Ways to Break Through a Weight Loss Plateau, According to Dietitians. Try these weight loss plateau solutions if the scale just won’t budge.

By Karla Walsh. Oct 24, 2019 Cavan.

List of related literature:

Chapter 13 addresses the reality of the fat-loss plateau, offering several strategies to overcome those plateaus.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

These are my top ten tips for making a ketogenic lifestyle work.

“Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes” by Kristie Sullivan, Andreas Eenfeldt MD
from Keto Living Day by Day: An Inspirational Guide to the Ketogenic Diet, with 130 Deceptively Simple Recipes
by Kristie Sullivan, Andreas Eenfeldt MD
Victory Belt Publishing, 2018

While I didn’t follow Ferriss’ diet plan, I did glean mindset advice and a few hacks from his book.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

Once you get in the swing of things, you can skip to option #4 on the next page, which is a fabulous strategy for someone who’s learned how to sense when they’re in ketosis and can feel the effect that an adjustment of macros has on their body.

“The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence” by Leanne Vogel
from The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
by Leanne Vogel
Victory Belt Publishing, 2017

An interesting note on the maintenance of fat loss described as longterm fat loss: This is perhaps more elusive than losing weight in the first place.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Making changes in the number of calories you eat can help you push past a plateau as well (although it doesn’t pay to reduce your calories too sharply, because then the antistarvation defense mechanism will kick in and slow your weight loss all over again).

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

Simply cutting these sugary, empty-calorie foods out of my diet for six weeks helped me drop my triglycerides to 135, which is an example of how profoundly and swiftly change can happen in your biomarkers when you stop feeding your body “carbage” and start embracing whole foods.

“Real Food Keto: Applying Nutritional Therapy to Your Low-Carb, High-Fat Diet” by Jimmy Moore, Christine Moore, Maria Emmerich, Gray Graham
from Real Food Keto: Applying Nutritional Therapy to Your Low-Carb, High-Fat Diet
by Jimmy Moore, Christine Moore, et. al.
Victory Belt Publishing, 2018

In the last chapter I discussed HIIT and MRT for fat—loss training.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Once you’re certain you’re not making any energy-balance blunders, the easiest way to break through a weight or fat loss plateau is to eat less.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Again, this booklet isn’t my fat loss/diet book so I’m not going to get into much more detail than this (I have an article or two on my website if you want to delve into it a bit more).

“A Guide To Flexible Dieting” by Lyle McDonald
from A Guide To Flexible Dieting
by Lyle McDonald
Lyle McDonald, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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62 comments

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  • I’m using MS Excel with the graphics just like he is! For engineers and technicians, we could never lose weight without Excel! Microsoft actually did something right. 😉

  • plateau is a french word and we say 1 plateau, 2 plateaux (not plateaus)
    you will never find a S after “eau” words in french
    lecture done!:p

  • if you are new to fitness, do yourself a favour a follow this guy. He is legit. Does not try to sell you shit and is right on point. If your guru is from a supplement company or try and sell you smtg on their videos odds are the information shared is not that accurate. a good example is the ridiculous amount of protein they want you to have in your macros which you do not need

  • I’m down 25 pounds and 4-5% body fat in my last 3 months of cutting and I have been building up last 4 weeks with more calories and working out. Your videos are awesome and I share with them with my friends who are in it with me. We are all in the best shape of our lives. Thanks, bro!

  • That was a damn good motivational speech…makes sense, I love the self discipline and sacrifice of doing this. It makes me feel I have some kind of control of my life!

  • That seems like a lot of protein. Would you recommend more protein rather than less or is it too dependant on cutting vs gaining? I’ve been going for about 90, weighing about 166 lb (trying to go down another 10ish lb). How does one calculate protein intake?

  • Watching your videos are so motivating..You never know who’s life you will change in a positive way. Thank you for caring and sharing.

  • Very well done! I will forward this to several of my clients! In addition to all your excellent points, a couple more important issues I constantly find myself exploring with clients is ‘portion-distortion’ and alcohol intake. Awareness of these 2 aspects often results in quite a few ‘ah-ha’ moments 😉

  • Thanks… Very informative… I’ve been stuck for five weeks now hovering around the same weight… Next week, will push an extra km on each of my runs and see if that makes a difference… Perhaps lessen my meal size too…

  • Love the information…. I’m a senior, due to mobility I unable to be very active so I’m practicing Canvoroes Life style….OMAD with some 24_48 Ur fast…. it’s working… Thanks again for the information, I’m going to check my fat…..

  • I have lost 78 pounds. I can tell I have too much fat still on stomach, legs etc. However the last 5 pounds seems to be coming mostly off my face. At age 65 this is not a good thing! I know there’s no way to spot reduce, so it makes me hesitant too lose more weight. Any ideas?

  • Excellent video you guys!
    I agree that the height to waist ratio is a good biomarker for good health. Dr. Ken Berry MD did a video on it. He says if you are not 50% (0.5) or less measuring around the belly button, you have more visceral fat to lose in your gut.
    When I’ve gotten off course with my keto diet somewhat and start holding more fluid feeling bloated, I do at least a 36 hour zero calorie fast and it gets me right back on course feeling better. Fasting is a great tool! I’m in my mid 60’s. I wish I had this knowledge 30-40 years ago. I would not have chronic health problems I’m trying to reverse now!

  • Eating less and burning more can stop weightloss?? I was burning 1200 active calories throughout the day + calories which body burns at rest and i was eating 1300-1500 calories and 3 weeks passed i have not lost any weight.

  • Great video, thank you!! My Lost 33 lbs since November and my bad cholesterol. I still needs to loose
    some of my LDL. The rest is great, beside also my good cholesterol dropping 10 points.I need to raise it. I think its due to not adding good oils and not wanting to use them as points. I have changed that.I wonder if metabolism slowing down is part of loosing good cholesterol. I started to use my neighbor’s pool but have to be careful for my roe ligament knee. I was very sedentary Not enough water intake here either. So thank you

  • Ask any kid how to lose weight, they know, ‘stop eating’. For some reason people ignore the studies that prove calorie restriction and exercise don’t work (reference the biggest loser study) and the short to mid term weight loss of gastric bypass surgeries by simulating fasting. Fasting also cures all but the most damaged t2 diabetics and is liberating, you don’t have to keep stopping for meals, just keep doing what you like!

  • not enough videos out there about diet views etc. Its all supliment BS. I like this video. i would ask like what breakfast meals you like or prefer. Like oats etc.

  • hey man, your videos are amazing, in italy we don’t have almost nothing like your channel in therms of science-based informations. Can i translate and spread your videos in italian?

  • @VitruvianPhysique So if im 28yo, 177cm, train 4 time a week and eating 1600kcal but lose weight very slowly and sometimes none, you saying I should eat less?

  • I agree with everything you said other than the part about it being difficult, although it may be difficult for some people. I would say with good planning and the right food choices, a high or reasonably high caloric deficit, doesn’t have to be difficult and doesn’t even require that much discipline. It mostly requires the motivation to form habits. Once those habits are formed, it becomes your norm. I actually struggle more when I decide to have a day or two eating at maintenance calories. I usually still end up in a slight deficit. Yesterday, for example, I intended to have a day at maintenance calories, because my deficit had been particularly high for the previous six days, so I ate what I normally eat in a day plus two doughnuts, two flapjacks and a cupcake and still ended up in a slight deficit and still weighed in this morning at 0.2kg less than yesterday morning. I realise day to day weight can be affected by numerous other factors, like water levels, how much food is still inside you etc., so the weight part is somewhat irrelevant, but if you maintain an active lifestyle and select nutritious high volume, low calorie foods, maintaining a deficit is not difficult and allows you the opportunity to occasionally eat a few “cheat” foods, like I did yesterday. Also getting a good amount of sleep is helpful, because it leaves less hours for eating, as well as having numerous other benefits.

  • After cooking the foods from the metabolic cooking program; I proceeded to experience a giant huge surge of energy… This is difficult to demonstrate but I was feeling fabulous; I had a new sense of self-esteem and so much stamina and then as an additional benefit Because I was in the position to get more done through the entire day. Come see the detailed journey click right here http://bit.ly/2BmHeNz

  • Do you workout daily? You mentioned at 2200 Kcal you were 500 deficit, right? So your daily requirement is 2700? I thought your daily need (with your weight and fitness level, and if you workout daily which I assume) would be at least 3200.

  • I love what you said about how difficult the health journey is. I share what I’m doing with friends and co workers all the time and they think I’m crazy. All I want to do, day in and day out is challenge myself. It’s hard sometimes to get out and do my training. But once I’m in the heat of the battle I’m killing it. Thanks Igor.

  • I’ve found when I look flat, and my weight sticks, I take 2 days off from the gym, get good sleep, eat my normal food (to get my macros) then EAT EAT EAT on top of it. Sure enough after the 2 days, I look leaner, and weight goes down by the 3rd day. Down to 9.5% bf now.

  • Thank you for mentioning the exercise to include building muscle! Once I met goal in Jan 2017, I struggled with maintaining (I have been at goal 4 times now), I began intense fitness program to include strengthening and cardio but mostly strengthening. Can’t believe the difference and I have lost an additional 8 pounds over the past 13 months. And! I really like how those muscles look!

  • Thank you for doing this video ���� I’ve been hitting more plateau’s lately. I was discouraged to see people creating zero point week challenges on Instagram �� I knew this would not be a wise plan for me because I do believe our bodies need complex carbohydrates like brown rice, sweet potatoes and healthy fats to function properly. You are a wise woman and I appreciate you sharing your ideas with us! ������������

  • Pat mentioned cheese as well as hard-boiled eggs; this is what I do. Either cold butter with my hard-boiled eggs (which is delicious, btw) or cheese. I know some people who cannot eat a lot of dairy, but for now, it doesn’t bother me and is a nice mix. Also, the thing I’m discovering about the “high” fat(s) is that when you begin, you should be higher fat than protein; as you start to lose and your body has become truly ‘fat-adapted’, your protein and fat kind of learn to do a dance of trading off percentages … until you find the sweet spot for your own body. For me, as a post-menopausal female, I was eating more and more fat; everyone was telling me I should NOT be hungry but I was! so I dialed back the fat (a bit) and increased my protein. TA DA

  • Hello! I just found your channel and I need your help please! Basically I have been over weight since years. I started crash dieting around 3 years ago but didn’t work. Since then, I’ve started eating very less (less than 1000 calories a day). Then I stopped crash dieting but my diet has always been low ever since. Then I started doing pilate’s and it is helping but its too slow. I’ve lost like just 7 lbs in 1.5 years even after working out for hours including cardio for 30 40 minutes and pilate’s for an hour 5 times a week. So I need to get rid of this situation. It’s like working so hard and not getting any results. Please help me out with this.

  • Im very new to weight watchers. I just want take a minute to say thank u for your videos.I have tried some of your recipes and i love them!! You are definitely playing a part in my sucess!! Encouraging videos your awesome

  • I couldn’t agree more! Hopefully this is covered in the calorie tip 😉 Most people under-estimate the calories that they eat though!! Thanks for your comment:)

  • Thanks so much for sharing these wonderful tips! I’ve filed them in my noggin. I’m not in a plateaux but I fell off the wagon 3wks ago and struggling to get back to my meetings etc. My one bad day of eating quickly escalated.:( Hoping you or anyone has some sage advice. Going to scroll thru your channel now as I do love your chats and hopefully my light turns back on.

  • Great video Nichola really clear and succinct. Great advocate for the nutrition and dietetic profession!

    Colleen x
    @forcailini

  • I emailed myself with great health insurance without starving myself. My diet worked perfectly and brought quickly results. I lost 23 pounds and lost several centimen during my belly. The diet is on this web site here http://bit.ly/2hC3N99

  • Excelent tips!!! Really liked them, gonna be using them right away:)….Blessings all the way from Monterrey Mx!:))….btw, love your blause!

  • This was an Awesome video!!! Thanks so much for sharing. I personally have found this information you said to be so true while on my journey and making sure to eat enough, exercise, increase protein, and rest was key things for me. In the beginning of my WW Journey I was exercising like She Woman (@ a starting weight of 223lbs in April 2016)…almost 30,000 steps a day coupled with Beachbody CIZE dancing almost 5 to 6 days a week and incorporating HITT. While doing all this I was double tracking with My fitness pal which as you said…I was able to see if I was getting enough protein each day bc of all the exercising I was doing. I would try to get in at least 25 to 30 grams of protein with each meal and with all that I was doing the weight was coming off consistently until I hit a plateau. Not only did I plateau, but I was starting to feel nauseated all the time & my hair started coming out (but Thank God for YouTube bc I found a remedy that grew my hair back in 1 month). So I went to my WW leader to see what could be wrong bc I was eating in the set range along with some of my weeklys & exercising alot, but started to have gains. So she asked to look at my trackers…WW app, My Fitness Pal, & my S Health app I used to track my exercise and she found the problem. She said I was not eating enough to balance all the exercising I was doing. So I had to eat more points than given daily and when I stepped outside my box of fear of not following the program exactly but catering it specifically to me…meaning eating way more points at that time..the weight started coming off again and the Nausea was GONE!!! THANK YOU FATHER…I could go on and on, but bottom line is what you are saying is on point and In this past April 2017 I made lifetime and am now maintaining(To God Be All the Glory)! One last thing…the thing I learned about WW is that this plan works but you have to work the plan for you. Thanks again and be Blessed!!!

  • Yo igor can you explain calories burned in different workouts like I really have no idea how much does I burn in gym! #nofitnessgear

  • So there are a few studies that link capsaicin aka hot spicy chili stuff to an increase of brown fat which the body can process easier than white one. So if you were to go on a bulk would eating spicy during this time or in general help at the later cut by invreasing the fat loss/total weightloss ratio?

  • Could you do a video or just response to this comment. I started my first ever cut 7 weeks ago and lost some weight but now the last 2 weeks I havent lost anything. The thing is I started too radically and I am on a 500kcal defecit. I dont really have much room left to cut from. Would you recommend some reset in my diet or just cut even more calories? I dont do much cardio at all hitting the gym 4 times a week tho.

  • Good descriptions, motivational rut. And inconsistencies. Tracking is key and pre tracking is key. Water, track, and yes sleep does really help. My nutritionist did say, ‘make sure you eat protein WITH carbohydrates, this BOOSTS your metabolism.’ A tip from my nutritionist. So good to go over all these points, great video. And you look gorgeous.

  • I started a cut 4 weeks ago eating 500 deficit and added cardio but u]i haven’t lost any weight so far what should I do eating 1700 now…

  • I take 2 eggs for lunch every day. I scramble them in a cup in the microwave, stir every 30-40 seconds till done, about 90 seconds total. Add in a dose of franks hot sauce and some curry powder.

  • And here I’m eating 1200 kcal per day looking at the video like “bro if I eat even less I’m gonna pass out during my workout” ��
    (Honestly I’m so stressed about this plateau I can’t even express it enough aaaaa ��)

  • I found mixing up and varying my meals (especially breakfast as I tended to eat the same thing every morning) as well as eating a little more on the days I worked out helped me do break through my weight loss plateau I had at the beginning of the year.

  • Bro I agree everything you said except the part about Arnold and Sergio… Cutting down while earning mass is possible with the gear they were on.. They are not a good example to give for natural bodybuilding since steroids boost up everything in you

  • Thank you so much for the tips! I have been in a plateau for a while and not sure what to do. This was really encouraging! Thanks!

  • So my first week of cutting I lost 7.00lbs and I know it sounds crazy but my body jumps around on weight like crazy. I have a strict diet and I put in work at the gym even on a calorie deficit my maxes are going up. But I’m at the end of my second week and I’m averaging 187.4 through the week (I’m going off evening weigh in but I measure both pm and am) it’s odd because I can notice fat loss in my shoulders and legs and arms and even my stomach. So does this sound like I’m just putting on muscle and that’s what is impacting my weight? I know this video is old but if someone comes across it and can give some insight that would be kick ass.

  • Another great video. �� I was eating too much fat. Since I started counting macros and started eating less fat, I started losing weight again. ��

    Love your point about muscle mass and the scale! ❤️

  • Amanda I’m watching your channel all the time! Love the recipes, meal prep and also your positivity. Question….when talking about protein….how do you feel about those 2 point protein shakes? I’m concerned with calories as I see a lot of people drinking them for a snack and not a meal. What’s your take on this?

  • Fat cells were found to not just synthesize but also emit a potent immune signalling molecule, TNF alpha. At the same time, it was found that fat tissue contain very high amount of macrophages, which account for over 50% its cells, while normal tisdues only have around 5%. The large amount of immune cytokines produced by adipocytes interferes with the sugar metabolism of not just fat cells but also mussle and hepatocytes, creating problem of insulin resistance in all these cells. And insulin resistance is a precusor of various metabolic diseases, including cancer.

  • do you have a video on how to get you initial macros for cutting. im 185 12%. is 2000 calories agresive diet. im been cutting but this is my 6 week but i feel stuck no progress in 2 weeks.

  • well.. i have been at 1900 cal with 30%p 35%C 35%F for a few weeks with clean eating, and still no results.. still at 18% bf. i don’t get it. On top of that 3 times a week heavy lifts (5×5 training) and 2 hiit sessions. Any advice? ( i’m 200 p, 6’0”, probably around 18%bf )

  • What you re saying about the caloric deficit is true, but you forgot to mention that your maintenance calories change during a diet. Not only because less mass consumes less calories but also because of your hormone levels. Your hormones changes completely during a long diet and they are in fact responsible for your fat loss. They decide where your maintenance is. For example my brother was about 20% body fat when his thyroid levels were high. Then when they dropped after 4-5 years he got to 13-14% without a diet.

  • Excellent video, congrats to both of you. You’re so absolutely right. I decided to begin keto lifestyle three months ago after a long research and understanding that “miracles” don’t happen overnight. I’ve health issues that I need to help my body to fix first before getting to my optimal functional fitness goal. It’s not about “good lookings” anymore, it’s about being in good health and being functional at an older age. So sad many people doesn’t understand this until is too late and sometimes they even “set you aside” because they don’t understand what you’re trying to do even though the proof of the damage caused by high carb/low fat diets (aka standard American diet) can be seen, but I decided that it’s better to listen to your body than to hear others opinion. Thank you for sharing your experiences and knowledge with us. ������

  • Enjoyed your video. A few tips that are new to me and a good reminder of the basic principles. I am 6 months post stroke looking to embrace the ketogenic lifestyle that I abandoned 3 months before my stroke.

  • Hi exhausted with all the weight loss techniques you tried and couldn’t get the right solution.Search in Google as: “Hack2LossWeight” to find out more about new weight loss methods.

  • I take a bit of fat burners in the mornig, not that i expect alot of fat being burnt or anything, but i do see some fat loss since i have started taking some. is it because of them? maybe, maybe not, but i have seen some change and im not ready to say they are completely useless. but thank you for giving us your info and know how! your videos are great and i love them! keep up the good work man! it’s apreciated

  • for me it seems that without breakfast i can’t lose weight again. in the first year of keto i lost 25kg. the second year i stagnated, in the 3rd year my weight creeped up, low energy and harder to keep myself together. after some oatmeal breakfast things started to change in the right direction. oatmeal at the evening did not work.
    i saw a video from mike mutzel about breakfast and some studies about it and the change (increase) of insulin during the day. that made me think more about breakfast than oatmeal.
    still trying to figure things out

  • I can remember a time when eating breakfast was out of the question. But, now I can’t go without eating breakfast because “they” told us that breakfast is the most important meal of the day. I just may go back to not eating breakfast at all and just concentrate on eating a healthy lunch and dinner. This was a great subject. Thanks to the both of you.

  • I know this might seem as a wierd question and i dont know if anybody has asked you before, but what kind of hair gel/wax do you use? Thank you for your videos man!

  • Wwow I just found your channel by accident and I did like the video and subcribe. Please try to stop to touch your hair lol and no worries ur hair look good:)

  • Thank you for the video! What are your thoughts on fasting if you have have an eating disorder, like binge eating? I love 24 hour fasting or more but I find it’s a trigger for me and I end up binging. �� also would you mind doing a video on dairy? Thanks again!

  • these series are helping me a lot in my current cut!! as well as information you give me a lot of motivation man! subbed yo your channel recently and it became definitely my favourite one!! keep going and gorwing, just wanna see all these episodes till the 17, regards from Spain Igor!!

  • I don’t know why the fuck I am not losing weight for 3 weeks I am eating less than 1200 calories(100g whey protein+100g casein protein+80g of Dark Chocolate bar 350kal) so baisiclly I am having 4 Protein Shakes(each has 25g whey+25g casein)+Chocologic No Added Sugar Dark Chocolate 80Gr Daily and still no weight loss(TOTAL DAILY MACROS are 15g Carbs/200g Protein/30g Fat)..I am 22,170cm,65kg, I do HIIT 4 times a week 30min session + 3 times a week weight training(60-120min)… HELP! PLEASE? I can’t go lower with the calories than that…