Zack Turner Transformation From Flabby to Jacked


The 6 Foundations for Men Over 50 to Lose Belly Fat

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How Chris Pratt Got Jacked To Play Star-Lord

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How to Get Jacked Forearms (CONTROVERSIAL!)

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Ethan Suplee on Losing 250 Pounds and Getting Jacked | Train Like A Celebrity | Men’s Health

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Zac Efron Workout and Diet Plan (BAYWATCH!!)

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Antonio Brown Workout (JACKED!!)

Video taken from the channel: ATHLEAN-X™

Zack Turner Transformation: From Flabby to Jacked — Tiger Fitness Teen Zack Turner went from flabby to muscular in jacked by losing over 45 pounds and packing on muscle mass. Teen Zack Turner went from flabby to muscular in jacked. Teen Zack Turner went from flabby to muscular in jacked by losing over 45 pounds and packing on muscle mass. The actor credited martial arts for part of the transformation. “I started Brazilian Jiu Jitsu 2 months ago and try and train 4 or 5 times a week,” he wrote.

Initially, Jonah was hesitant to do it. My 92 Pound Weight Loss Transformation Before and After Pictures and Videos Duration: 7:54. My Adventure To Fit 8,272,985 views. 7:54. In fact, on twodifferent occasions, the once-WBA Welterweight Champion was seen going from flabby to ripped, preparing for fights against.

Stacey Solomon ‘s fans have warned the star she could get arrested for making an innocent holiday mistake.. The Loose Women panelist, 30, and her TV star boyfriend Joe Swash, 38 are currently enjoying a summer getaway by the sea with their son Rex, one. Hopes are fading that the UK and US can strike a trade deal before the presidential election in November amid growing claims talks with the EU on a post-Brexit agreement are set to fail. The Companion of the Order of the Bath medal belonging to the Master of the Household, Tony Johnstone-Burt OBE, was discovered listed on the auction website for £350. Paul Johnson.

Paul has competed in our transformation challenges before, but has never gotten down to his goal weight. But this time, the Utah native has lost more than 100 pounds and clearly has tickets to the gun show!Pictures of a terrified teenager being forced to strip naked before being punched and kicked by her classmates have shocked China.

The 16-year.

List of related literature:

Although he is striving to achieve the V-shaped muscular body, when Zachary looks in the mirror he sees a shape that seems disproportionate in his regular workout.

“Eating Disorders: Understanding Causes, Controversies, and Treatment [2 volumes]” by Justine J. Reel Ph.D.
from Eating Disorders: Understanding Causes, Controversies, and Treatment [2 volumes]
by Justine J. Reel Ph.D.
ABC-CLIO, 2018

He is… leaner, buffer, more jacked and obsessed not just with “looking good” in the abstract, but with the actual physical proportions of his frame: the striation of his abs, the vascularity of his biceps, the definition of his calves.

“The Aesthetics and Affects of Cuteness” by Joshua Paul Dale, Joyce Goggin, Julia Leyda, Anthony P. McIntyre, Diane Negra
from The Aesthetics and Affects of Cuteness
by Joshua Paul Dale, Joyce Goggin, et. al.
Taylor & Francis, 2016

To work on his abs and down protein shakes, so he wouldn’t be all skinny and awkward.

“Noah Could Never” by Simon James Green
from Noah Could Never
by Simon James Green
Scholastic, 2018

But the most significant transformation: He cut his body fat from 18 to 11 percent.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

His frame was muscular, but not the kind of muscle one got from working out at the gym.

“Written in Blood: The Sunday Times Number One Bestseller” by Chris Carter
from Written in Blood: The Sunday Times Number One Bestseller
by Chris Carter
Simon & Schuster UK, 2020

This doesn’t mean Grimek gained nothing but muscle, it just suggests that he most likely gained a good share of muscle and stored the rest as fat dispersed amongst the musculature, as opposed to subcutaneously (under the skin).

“Muscle, Smoke, and Mirrors” by Randy Roach
from Muscle, Smoke, and Mirrors
by Randy Roach
AuthorHouse, 2008

For the bodybuilder, the only material he has to work with is muscle.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

It takes years of hard work and dedication to build muscle, so no bodybuilder wants to diet incorrectly and lose valuable mass right before he displays his physique onstage.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

He had the developed “traps” and “lats” that were almost entirely lacking in earlier physique culturists.

“Stronger Than Spinach: The Secret Appeal of the Famous Studios Popeye Cartoons” by Steve R. Bierly
from Stronger Than Spinach: The Secret Appeal of the Famous Studios Popeye Cartoons
by Steve R. Bierly
BearManor Media,

The reason this is important is that the physique he built in his teens and 20s is basically the same as he has in his 70s.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

Alexia Lewis RD

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

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  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • Too many people think that building a body is just like building a house; once it’s built, it’s built. I guarantee you that Jeff Cavaliere works out at least 15-20 hours per week just to maintain what he has built. If a man works out hard for six months-year to get ready for a role in a movie where they need to get jacked, there is a very good chance that they are not willing to put in the time, the effort, nor the commitment to keeping that body. Being in great shape is definitely a lifestyle and is not some sort of “program” that is done for a few months and then you’re done. This is why dieting does not work. Even if people have the willpower and put in the work to get to the target weight, most are not willing to continue that for the rest of their lives; and they will go back to their original wight in short order.

  • Incredible. I’ve been following you and training on your programs for a while now and this is the best vid. Antonio is a BEAST. I really like seeing Jeff work so hard to keep up-more like this please!!

  • hai #ATHLEAN #, ur training routines are more science oriented than others. i had taken ur workout it was good
    i would like to c some videos from you defining crossfit training ( it merits and demerits )

  • Can we take a moment or more to appreciate that Jeff is an absolute beast and anybody that ever said anything bad about him is an absolute moron, for him to keep up with that man for any amount of time is insane, beast

  • Im thinking why jeff cavaliere have photo of baywatch and this was posted in may 2016 bayeatch release date is on may 2017 im confused

  • I hated a more peleo diet. Fish, veggies, some fruits, and nuts. I hate fish. Lost 40 pounds in two and half months, but quit it. It wasn’t worth fish.

  • [email protected] #king beasts.

    i love how dynamic your training is mate.

    you can see how much of an athlete this gentleman is…but you can also see your training testing him on several planes…every movement is working multiple muscle groups, from core to stabilisers to main muscle groups per exercise.

    I watch this to learn and get motivated before training. You fire me up every time mate. Thanks heaps Jeff.

  • If I’m planning on purchasing a training program. I will absolutely choose this. There’s so much crap on tv and in the media, EVERYWHERE. Even this video had a workout ad. But this channel actually proves what a great program it is. It makes me think “wow, if he’s just giving these videos out, imagine what I could gain from buying the program.

  • I’m a unfit 15 year old and I watched this video to maybe help or something but that thum push up my arms just cracked and I gave up �� I need to go gym

  • Do you have a video on a routine? Or muscle group days? I do a day of chest. A day of shoulders and legs. A day of arms, a day of back. I do core a little every day. Not necessarily in that order…is that good?

  • Guys can someone plz help me I am a skinny 16 yr old who doesn’t know anything about this stuff I wanna gain some weight and get in decent shape I am eating alot of healthy food and should I do this circuit or will I lose weight doing this circuit plz help

  • He was on steroids tho lol he admitted it himself. So you got to take celebrities muscle gains with a grain of salt. If you eat right amount of carbs and protein and do the right amount of work when working out you can look solid but it’s all depending on genetics

  • But a doctor said something very different about water to me. Like water just makes you run to the toilet, your body cannot and does not want to hold the water. This doctor said you can damage the stomach by drinking too much water and that a healthy stomach should be acidic. Surely if I’m hungry or thirsty my body will tell me?

  • Hi!
    I’ll be 48 next week
    Im training upper body Monday and Thursday and lower body Tuesday and Friday, Wednesday I rest, Saturday and Sunday Mountain biking

    Is this schedule right for me?

  • The best thing I’ve done to improve the quality of my sleep is to sleep in a different room than the wife. Not kidding…she snores like a buzz saw and I couldn’t take it anymore. Now I’m getting the best sleep of my life. Wish I would have done this years ago.


    How Zac Efron really ate to get ready for Baywatch. ” I didnt eat carbs for like 2 months. I dont really think that’s fun.”

  • I actually don’t have a cheat day. Instead a eat unhealthy foods everyday but in very small amounts. For instance if I eat one ice cream bar on Monday then I’ll wait until Wednesday to eat another one.

  • so fun to read about died and working out from ppl who have no idea about fitness… every star that needs to gain lean muscle need to take steroids, at least testosteron.

  • Foundation building for people who used to work out a lot and spent 5 to 10 years of gaining g weight and never having a solid foundation of health.

    I’d like to see a video and a course I can buy to take with me to the gym to work out

  • Wow this video is jam-packed with great tips! My dad is in his 60s and he’s been struggling for a while to lose weight especially the belly bulge. He isn’t doing any of the right things Dr. Balduzzi covered in this video, so I’m going to show this to him. Thanks for the great info!

  • There is no such thing as maintaining a caloric deficit while gaining mass

    Fat and muscle are a tandem. The fatter you are, the more muscle you have

    Its cal in and out
    With protein, carbs, and fat as macro

    The more weight you lose, the more muscle you lose

    As you burn fat you also burn muscle

    There isn’t anything you can do about it

    You cut and bulk and if you repeat this over and over again for years and years while weight training it becomes body building

    If you keep you deficit around 100 to 500 cal a day you can lose the weight and not get the loose skin

    Only way your removing any excess loose skin is to bulk up to grow into it or surgical options

    The body only puts on a few pounds of muscle a year so expect this to take a decade to fix your body

    Precisely how long it took to abuse it

  • I like his view on bulking and cutting. It’s really unnescessary. I tried it. I just feel bloated 24/7 and I kept force-feeding myself chicken cuz I heard it was good for you

  • Wait Jeff is 5”10 1/2

    Antonio brown is listed at 5”10.

    Something ain’t right here

    Also it says that AB is around 5”10 186 that is definitely not true. After some digging it seems that he is around 200 lbs at 5”11 ish. Pretty weird huh

  • After one year, in Zac I see a more mature man whose smart weight training, diet (including legal supplements) and constant daily dedication (including sleep) could achieve these results. I don’t see any steroid effects and I know first hand what kind of results I’m looking for with steroids.
    Point being, never ever listen to people who can`t get gains because they don’t start with the base work Zac did, nor follow through with the same plan and grueling effort. People love to run their mouths with their brains disengaged.

  • Please read below as this was done by someone before me

    5 Mins Skipping/jumping rope
    12X Sit ups 2:41
    12X Dorsal raise 3:15
    12X Pike sit ups 3:41
    12X Burpee stand up 4:04
    12X Thumb touching push up 4:36
    12X Pike sit up (each leg) 5:05
    12X Squat thrusts 5:42
    25 sec Abdominal hold 6:04
    12X Burpee jumps 6:37
    12X Finger tip push up 7:13
    15X Elbow to knee sit ups 7:44

    There was a guy called Patrick who posted timestamps of what each exercise and how many you had to do for some reason it’s not on here anymore so I did one so people can follow without having to stop the workout video if you’d like that.

  • Not ripping on you or the video, just a suggestion, sit ups have even been removed from the military & navy because they cause a lot of back issues, planks are better in basically every single way. Of course you will get results from sticking to any work out, and I respect anyone who does work for it. Just to save the back later on:)

  • i dont think we should do the same exercise everyday, although this is a great workout but if you do the same thing you’ll reach a point where u don’t gain anymore, cuz it’s the same thing so your body gets used to it, instead do a program with a different workout everyday increasing intensity

  • NEW “FAST ACTION” Q&A After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (as a separate comment!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  • I thought 7pm was pretty late to have dinner especially if your saying more sleep then ill be going to bed earlier? Great videos!!

  • This program, like most exercise programs, is designed for men who work in an office setting with the same schedule every day. A blue collar working man in his fifties, who is juggling work, wife and children..simply will not have the time, much less the energy, to stick with this program. People in the media seem to think that everyone works in an office and sit at a desk everyday. Nobody is standing on a factory floor all day, or driving around town making countless deliveries all day, or working for 14 hours on a construction site.

  • taylor lautner had another reason for his failure…he went through a bad breakup..let’s all admit it,a bad breakup is something that affects all badly.

  • I wanna be lean, but then i look at myself and realize that im having a bodybuilder physique.
    I dont know how to cut without starving myself and being too tired

  • freaking awesome. Can you make a video with just exercises showing examples of pulls/push/days. less talking. more movement examples. like the clips you posted.

  • bruh u saw jeff breathing heavy at the end, my dude antonio was just standing there smiling and chilling. he prolly do got a lot more in the tank. mad respect for ab man, its not everybody we see someone come on here and give jeff his work!

  • what if your the hard working ditch digging labor intense type of guy in his 50’s that is just plain wore out and feels tired? Seems like the arrangements are always geared towards the business type guy.

  • im the opposite I eat boiled chicken and veg it tatses great when I eat it but its not yummy the problem is if I do eat yummy food it seems to trigger my pig out button. luckily I can eat bland food and still enjoy it not as much as a big mac but enough that I can literally eat it day in day out without tempting myself to empty the missuses sweetie cupboard and get trouble from her:)

  • Have you noticed in the so called expert videos the men is mostly young men so they’re metabolism stays high in all those videos they use young Male s how can you tell me about weight loss if you in your 20 30s that’s bullshit they don’t use men our age for advertising b.s

  • Chris Jones from pumpchaser got to 170 lean for a close height to Zac Efron after smth like 10 years of lifting natural i believe so someone not that experienced doing it in a year oh yes its a red flag all over

  • I just don’t understand how having all that time can be used to exercise, your body needs to recover, surely four hours a day working out gets you over trained?

  • Thank you Jeff. Honestly, after just watching the first three videos in the playlist I know how to eat and how to train. I don’t know why you do this for free. Personally I like the Special Tactix program on because I am getting ready for the military. Thank you once again.

  • in the region of my brachioradialis region. I opened a whole bag of wonder when using a new electro stimulator pen to remove pain building up in this region. Now its all the way up to the shoulder as expected, kinetik chain, wow wee, moderate pain but annoying as fuk. I had a salter harris type 2(on paper) so they say a while back, who knows though. My whole left arm is going haywire. The wrist circumference is about 30% less than the right, this is sounding alarms to me. Keep those vids coming, massive follower. Wkd concepts.

  • Aye would it be good to just not use the wrist wraps for forearms… cuz I stopped using them and during a set of deadlifts my forearms went to failure first…

  • I can confirm that the Zac Efron approach works great. 6 days a week I eat 100% clean nutrition, eat whatever I want on Sunday and do push, pull split and workout 6 times a week for about 45min-1 hour max and my gains are skyrocketing.

  • I don’t have a rope for skipping so I just shadowbox for 8 minutes. That gets you pumped as well
    I’m on day 27 and I honestly can say that I see mad results!

    I’m like 2 days late with responding to my comment again. But I can honestly estly say… HOLY SHIT i’ve changed. In a month I went from seriously skinny to alright. I’m seeing a little bit of abs already! Thank you Viddal! I’m mad happy with the results <3

  • I left my speaker in the living room and started playing this and turned about the volume to about max way until I could hear the speaker. Took about 15 seconds of the video for me to notice

  • I lost 20 pounds in 2 months but…. I started eating more so gonna have to stop that. Haven’t gained any weight just haven’t lost lol

  • Im almost 20 and have been waiting for height to grow sir im 5″7 rn and ive started gym because i just couldn’t bare being not developed anymore is there anyway this will stunt my growth?

  • Is consuming a little below maintainance calories and weight training in the evening and cardio in the morning the best strategy to lose fat and gain muscle? And best ab excercises please!!! Thanks!

  • Wouldn’t surprise me if he took drugs for it.
    If people had to take drugs to be the star of a Marvel movie I bet most of them would do it.

  • I love this channel. I was 354 pounds a little over a year ago and now im down 224 pounds with 40 more to go. I plan on getting a fit fathers shirt in the near future. Thanks for all the great info.

  • Damn he’s gotta star in a hulk type of movie. Dude got jacked. Congrats on the journey, I know it was difficult but the reward ‘outweighs’ it! Props Mr Suplee ����

  • Man you have come such a long way since the beginning of your channel!!! So much respect to you!!! Football is my family’s game and since I’ve just now seen this I’m gonna incorporate it in my daily workouts even though I’m done playing. I did strongman for a few years and I’m currently 480 lbs but I’m gonna get back to 370 lean like I used to be. Thank you for this!!!

  • It’s cool to watch; Antonio is like bigger, stronger and badder but he doesn’t perform the exercises nearly as elegant as Jeff, and he really looks at everything Jeff does and listens to every instruction. There’s no “I AM bigger, better, badder” mentality, just another learning and showoff opportunity.

  • My brachioradialis or whatever is actually pretty good but the opposite side of my forearms are puny! I need another workout for forearms

  • Can you please tell us what science or studies that demonstrate sleep loss prevents fat loss and encourages muscle loss. I’m not familiar with any of this, thanks a lot.

  • Fellas never lose weight for anyone else but yourself. If your girlfriend, or wife tell you to lose weight don’t do it for her just to please her and keep her because women aren’t ever satisfied. DO IT FOR YOURSELF.

  • anyone experts here who can answer my 2 questions on losing weight.just a simple answer will be sufficient. I am 52 male,5,4 108kg and my goal is 79kg by September.I am eating around 1400 calories a day, high protein, and jogging 10km 6x a watch tells me i am burning 1000 calories jogging.Sometimes i walk in between jogging and after my watch shows i have burned 1400 calories although i find it so much easier jogging and walking.
    My 2 questions are.1.Will what i am doing get to to my goal of 79kg.2.May sound a stupid question but the walking and running is this a quicker way to lose eight.hope someone will help me.thanks so much

  • You recommend fish oil as one of the supplements to use, but how do you feel about krill oil instead? It is supposedly more bioavailable then fish oil.

  • Very informative and useful video. There is no doubt your suggestion is really effective to lose bally fat for men over 50 years old. Thanks for your valuable suggestion.

  • Thank you very much it was very informative and pretty much what I really knew it already but it was great to look at it as a confirmation I have done this before twice and now I am going to do it a 3rd time this is the heaviest I’ve ever been 251 pounds I have a lotta muscle on me so if I get down to 200 that would be perfect leaving myself 5 months to do this if I can do it in for that would be great thank you so much for the video

  • Keto isn’t about calories, it’s about lowering your insulin and burning through your glycogen using ketones to be fat adapted,.. or did I misunderstand it? Calories in / calories out is disproved I thought

  • What worries me about videos like this is people who believe they can duplicate was Pratt and other stars do. Everyone needs to find the workout that is right for them, try different things, and change your routine every month. What movie stars have is the time to do it, someone footing the bill for a personal trainer, and the time to recover. What normal people have is a little time between work and taking care of their families. So find what works best within those parameters. The other thing that normal people have to realize is that many of these actors and I don’t know if this is true of Pratt have to get in shape in a very short period of time and end up taking a shot. Check out Athlean x videos for some great workout advice.

  • I’ve seen many movies of Chris Pratt, Jurassic Park, Jurassic World, Passengers, Guardians of The Galaxy Vol 1 and 2, and Infinity War.

  • Eat in a deficit and workout…it’s easy at first because you have a lot of energy because your body uses the fat as energy…as you get leaner and leaner it gets so much harder..

  • For a moment I thought he was Bradley Cooper from American Sniper.. I literally had to do a double look!!! I was actually like Woah ������ when I realised who he was… Hard work pays off much Respect ��

  • The straight-man/funny-man dynamic works incredibly well between Jeff and Jesse, it’s hard to imagine an Athlean-X video without it. I wonder if they discovered their comedic dynamic first and then decided to put Jesse on his workout program or it just came as an accident once Jesse started showing up in front of the camera.

  • When these actors look into the camera and say they dont take steroids..I believe them..they are on something new and more powerful,safer and way more expensive..they are on something better that we dont know about and cant afford anyway…these celebrities are not gods..they want you to believe they are

  • I have a degree in anatomy and work as a massage therapist. When he at 3:12 said “…and if you like the nerdy shit like I do…” I was like “yes, keep it coming.” LoL

  • I lost a lot of respect for Chris when he caved into the SWJ lunatics pressure and apologised to deaf people for doing NOTHING wrong

  • I had always use to be cut, but went In a coma and came out over weight, stuffed I am not 50 yet and started punishing myself with little result carving the body I once had, and taken for granted I will try this thank your giving me some hope


    That is all. Peace

  • Bro don’t use a flipping skipping rope for your workout I can’t bloody do it no matter what. I do respect you and sub to u but either don’t use a skipping rope!!

  • There is alot of information out there about interval fasting for losing weight and preventing disease. One core principle says to fast 16 hours starting from around 6 or 7 in the evening so that you become a fat burner and not a carb burner. Lots of youtube videos on this. What do you think.

  • Hate living in my county, no Gyms. So i got no personal trainer to help my form on any of these cause im new. All ive been doing is Adomnal Crunches and situps

  • Hi guys!
    Got difficulty in sticking to a workout plan or a regime.
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    Weekly challenges based on the weeks workout,so you can get it right.
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  • This is legit fun to watch. See this is why I wish I was allowed to go to a gym, I’d love workout out with a few mates but hey, stick with what you got, you always have the floor on your side when it comes to working out.

  • Sir for many days in a week and how many times in a day we have to do???
    Sir is this only for stomach or for full body.??
    Plzz tell…

  • Hi mate just did your workout coundnt do the fingertip pushups but I tried and I am a bit fat so I am gonna do this everyday and thank you for doing this workout appreciate it my dude thanks

  • Basically a celebrity can have a quick turn around on building because they have excess time and resources dedicated to it. Normal, everyday people can also have that same build but it will take longer, unless you have those same resources.

  • Guys Imma update you guys everyday I do it starting to today wish me luck Ill start tmrw since i had an insane workout yesterday so i need time for my abs to repair since they are sore so day one starts tmrw

  • I wouldn’t do too many sit-ups. It can damage your spine longterm since you only use your core for the lift but the hip flexus to reach your knees. to work your abs you should do crunches instead.

  • At first I necessarily didn’t enjoy my healthier food. But I stuck with it because the way it made me feel. After a month or two or sticking to things I ‘didn’t like’ I actually started to crave these foods. I crave beans, spinach, asparagus etc. Things I never would have craved before. If you give your taste buds a chance and stick with it for a month or so I promise it’ll change for you.

  • Are you sure about ‘multivitamins’, all, ALL serious research says that is totally useless, and potentially harmful to healthy, ‘normal’ people? It is also a cultural obsession that appears to apply mostly to the US.

  • Its actually scary to see how exhausted Jeff was at the end compared to Antonio Brown. Jeff started around the midway point and i thought Jeff had great conditioning, Brown’s conditioning on a whole different level.

  • Onto week 6 now. 1st week to 4th I did 2 sets 3 times a week Monday, Wednesday and Friday. Then week 5 I did 5 days a week and doing the same for week 6 I’m seeing some good results �� thanks Viddal.

  • WARM UP: 5 MIN Skip Ropes

    1.Sit-ups x12, 2:36
    2.Dorsal Raise x12, 3:15
    3.Pike Sit-ups x12, 3:41
    4.Burpee Stand-ups x12, 4:04
    5.Thumb-touching push-ups x12, 4:37
    6.Pike sit-ups Alternative legs x12, 5:05
    7.Squat thrust x12, 5:41
    8.Abdominal hold 25 seconds, 6:03
    9.Burpee jump x12, 6:37
    10.Finger tip push-up x12, 7:12
    11.Elbow to knee sit-ups x15, 7:43

  • Thank u for Sharing this training. Excellent insight and explanation using the anatomy. Can you suggest any workouts that is good for building and Strengthening the wrist?

  • I tried to watch “Down to earth” on Netflix… that guy is so painfully stupid. So stupid, that i actually stopped wanting to look like him… ��

  • at 1:56 the narrator reads everything that is highlighted and says “end quote.” but you can clearly see there is more to the quote “…it’s a nice social lubricant.”

  • Is it only me or do y’all also notice the postural imbalance on Jeff? His right shoulder seems lower than his left
    Muscular imbalance????

  • I can’t express how great it would be to have Jeff as my trainer/nutritionist for a while. I’m in great shape and look good, but I have a hard time breaking through to the next level. I need a Jeff.

  • OK, for those of us who aren’t famous celebrities and don’t have vibrating chest oxygenators in Beverly Hills.. Will a cold stretch still work for warm up?

  • Arnold was one of the greatest bodybuilders ever. All the best pro athletes take CBD, why? Because it works, bigger gains, less pains, sleep better for muscle recovery, learn more with our video ; (youtube link)

  • At 67 I continue to exercise 4-5 times per week (swim, run, cycle, gym). My diet sucks, I sleep poorly and my water intake requires frequent bathroom visits. I use a multi Vit/Min, any comment on Vit D and Magnesium which I also take daily.

  • Bit late to it, but I’ve come to think of the whole “they use steroids!” excuse.

    The average person can see what a big change 40 minutes of going to the gym can do over the course of 6 months.

    People can see what a healthy diet does in 6 months.

    What does a solid workout and healthy diet do?

    Now imagine having 2 to 3 hours to workout 5 days a week, a specialized diet plan that is essentially specific to your body and goals, and having the money/time to do it.

    I can believe that Effron and a lot of guys are natty, once that actually gets explained.

  • Sleep is my biggest issue….given my schedule I can only average about 3-4 hours a day mon-fri. Given this, which I can not change my work schedule, what would you recommend??

  • I’m trying to lose weight because I got sleep apnea and I’m trying to cure it by losing weight so how the hell am I going to be able to sleep to lose weight when I can’t sleep cuz I’m overweight

  • @Dr. Anthony Balduzzi I would love to drink water but when I drink too much I have to go to the toilet far too much. How can I overcome this?

  • hi Doc I am 52 yo weight 77kg play tennis 3 time in week. 3 day gym. Having a problem sleeplessness. Need help if you can. Thx. Good vedio

  • This is something I can definitely follow. I already take all the supplements mentioned except for the probiotic. I will follow the MRT exercise program and will incorporate that with 30 additional minutes of cardio. I’m 6′ 240 and want to get down to 210. Thank you for the video and I subscribed!

  • He did steroids same as all the other actors.

    Seriously how is this even a question are you people really this naive?

    Do you really think it’s possible for someone to put on 60 lb of muscle and get shredded/jacked in 6 months naturally?

    Because literally every doctor and personal trainer will tell you that’s not going to happen.

  • I was beginning to look like him after a year or 2 of working out everyday you need a balanced of eating healthy taking protein vitamin supplements and workout at least mon-friday. Thats how you get a physique like him. One key importantance to working out is adding intensity to every workout and spend atleast up to 1 hour. At the end of the year 170 lbs like zac efron.

  • Zac self admitted that he’s always pumped for those pictures. If that’s the case, there’s not a chance in hell that he’s anywhere near 170lbs in that picture. He’s probably closer to 160lbs. I’ll give Zac the benefit of the doubt and say he’s 163 at MOST in those pictures. 155lbs-163lbs in 1 year and dropping probably 4% body fat is absolutely attainable.

  • Doesnt sound like any kind of major secret except for the motivational aspect. Meaning if someone gave you a trainer and a few million bucks and said to get into shape, then it becomes much more easy to do.

  • I quit drinking about 4 months ago and I’ve lost 13 pounds in about 16 weeks and did nothing to lose weight other than that. I’ve always eaten pretty good and exercised, but always drunk beer. Glad I quit.

  • As far as I have read, the majority of research studies show no benefit to multivitamins. What research supports your recommendation?

  • i did a hard core Keto/LC diet and lost 120 lbs, but never felt great. My blood work though came back excellent and I got pulled off a bunch of meds, statin, BP, Cholesterol etc. I was also told I was no longer type 2. But I gained it all back and more, and feel terrible, I am 52 and a Dad, I am desperate to find something that works permanently. From all this I now deal with anxiety and Depression, lost my marriage, work is hard etc etc. Just real world here. I see so many rah rah infomercials I have no idea what to believe anymore. I will try this, starting at 320 (got to 193 on LC) and back on all my meds, sleep terrible with a CPAP, tired all day, again with anxiety and depression to deal with, lonely, all that crap.

    I also deal with chronic pain in both knees, neck and back. I almost feel there is no real hope to figure this all out and change. However I have 3 kids and want to be a way better role model and Dad

    I signed up for this. we will see

  • 63 here and recent subscriber Thank you for outlining a default plan, very nice explanations especially in the morning, drinking water to re-hydrate is REALLY important and satisfying. You mentioned adding a pinch of trace minerals, Himalayan Sea Salt Great idea. In MY experience, obviously others will have different results, I’ve removed the mid-afternoon snack and just continue to drink water. There are inexpensive water additives that give the water flavor that don’t have any calories to speak of so when it comes to dinner “portion control” is essential. eat small bite and don’t gorge. My wide used to say, it takes her an hour to cook and takes me 5 minutes to eat it. Slow down.

    Again, in my experience, I stop drinking water 1 hour before bed. My bladder seems to be the size of a nickel these days so getting up to pee at midnight and again at 5 certainly used to interrupt my sleep. See your # 1.

    Also, I’ve incorporated 5 grams (1 small scoop comes with the container) Ultra-Pure Micronized Creatine Powder each day.  Although, Creatine can retain a SMALL amount of water, the benefits for me seem to be measurable in the amount of muscle energy that I have.

    Again, THANK you for this video. Keep up the GREAT work.

  • Im 53 years old,6’1 and work the overnight shift also have had since 2016 type 2 diabetes,but sleep thru the daytime.. what’s your suggestion…I drink lots of water eat oatmeal and salads thru the day I was 225 and I’m down to 207..need nutrition and workout plan..

  • “I’m not like a Huge alcoholic” Yeah, he;s a drunk. “I was like a great pet fat guy.” Well, that’s quite a quote, especially considering Faris and him busted up recently. Let us find out she was pushing him around at home and cutting off his balls.

  • You don`t need all these complicated agendas. All you need to do is cut way down on carbs. In fact try a near carb free diet for 10/12 weeks, you can eat fats, and you won`t believe the results. After that make sure you permanently lower your carb intake but cutting way down on food like potatoes, rice, pasta, bread and of course lower your sugar intake. Exercise is essential but it`s not top priority, what you eat is the no.1 life changer.

  • If your life changed from being lazy and laying down without doing any training too training daily because of this video
    like this comment to show appreciation to our main man viddal riley thanks brother you changed my life ❤❤❤

  • Hey Jeff, Thanks for always providing great content. I’m currently stationed overseas, but really have an interest in Physical Therapy. Would you happen to know of any online PT educational programs, with the exception of not being able to fulfill clinical requirements at the moment?


  • I can’t eat 3 times a day,my appetite won’t let me..I won’t even try,I’m 53 yrs old,type 2 diabetic,went from 225 to 211,work overnights,love drinking,tryin to see the times to eat,I put spinach in everything,eggs, oatmeal, not much carbs,but I find myself snacking sometimes on candy bars…very seldom eat chips ( never been really interested in chips at all..have a treadmill ( use it,need to use it more), punching bag,etc…need to use them need help motivational suggestions, because I work overnights and need to more act, because I have most of the to myself,5 days a week, and 2 days all day…

  • Great video Jeff. Could you do a push, pull, legs split series like you did for your perfect workout series, would love to see that.

  • So I’m 51 and I have advanced emphysema. Cardio is difficult and an issue. I’ve gotten to the point where I can do 35 min on the elliptical. I lift weights 6 days/week. I went from 248lbs to 179.6 in 7 months. I probably have 15lbs to go to get to 12%-14% body fat. The diet has been the easiest part. I eat very clean. I try to get 160-170g of protein a day along with sensible amounts of healthy fats and complex carbs. I’m at about 40%-30%-30% protein, carbs, fats. I stay at around 1800-2000cal/day. The thing is, when there is a special occasion-kids birthday, holidays, dinner with a lady, I eat what I want but I keep it sensible. I don’t overindulge like I used to. Small piece of cake, sure, but it’s a small piece. Pasta, absolutely but I pair it with a good amount of protein and keep the portion small. This way, I have no guilt and it’s easy to maintain

  • Hers is another tip, eat carbs with proteins, eat proteins with fats, but don’t eat carbs with fats. This helped me get rid of that last little bit of stubborn belly fat, and as long as I keep this up it has stayed gone.

  • Trying to follow your advice at 66 now for 5 months down 42 pound and see definition again. Tons of water cut the majority of junk food walk,row, some weights and that stretchy flexy thing. Now to maintain for a couple of months with half the workouts then go at it again

  • Great video Jeff. Just signed up for my first athleanx program too last week! Not sure if you’ve done this video already or not, but I have lots of questions around ideal weight splits, ie: if I’m lifting x lbs for a bench press, how much should I be lifting on a lat pull down, etc etc for all the major muscle groups. We don’t want people with massive chests and bird legs out there… I imagine there’s a rough guideline to get a well proportioned body!

  • I already try to get a full body workout but I know Jeff is correct but if I do Jeff’s full body workout I might need to live at the gym

  • I walk a lot and lift 3 days a week. I’m 60. I quit the booze and just stuck to my usual diet which is pretty clean and lost 14 lbs w out doing any thing else. I do drink tons of water and sleep a lot. No more boozing and ruining it all ��

  • Interesting video! I am actually almost at the goal of my personal weight-loss project. Dropped from 95 to 85 kilos during the last two years with regular exercising but pretty bad eating, so I finally plateaued at that 85 kilo mark. So 3 months ago I made the decision to finally go serious about getting back to a really fit level. I kept up the exercise (Monday to Friday 45-60 minutes, HIIT or strength training on every other day and lighter cardio in between, plus half an hour of stretching/flexibility/yoga at the weekend.), but for the first time in my life I started really tracking my weight and calories, arranged with my wife to change our dinner in a healthier way, reduced meat by alot (just once meat and once fish per week now), increased vegetables and salat. I aimed at round about 500 calories deficit per day with one cheat day per week, which actually worked really well for me. Dropped from 85 to 77/78 kilos during the last three months. I will keep this up round about till the end of January. Already got a pretty flat belly and just wanna get rid of a little more extra-fat. Already looking forward to that point, because than I will check if I will be able to build up some more quality mass:)
    Anyways, I checked this channel mainly to optimize my current routine and I definitely got some valuable hints. For example I didn’t know that sleep was actually that important. I work 9-10 hours a day and hardly ever sleep more than 6 hours. Even at the weekends I tend to wake up after 6 hours just because I got so used to it. Gonna try to get one more hour in in the future, though it’s gonna be quite a challenge to change my rhythm:) Also I will definitely try to put more emphasis on good hydration. I drink alot of water during my workouts. but I am pretty sloppy about drinking through the rest of the day. Gonna give it a try with the three glasses of water in the morning. Talking about morning, it seems especially my breakfast is still far from optimal, too. I just eat a slice of full grain bread with cheese before work and a borek stick with spinach or some simmilar snack at noon. I guess the supplement hints are not that important for me anymore, since I am almost done with the weight-drop, right?
    I applied some of the other mentioned points intuitively, for example I always walk to work and back (roughly 50 minutes walking per day) and don’t use the elevator, so my dayly activity should be fine.
    However, thanks alot for the good, educational content and good luck to everybody on their paths to a healthy life! Aaaaaaaand marry Christmas:D

  • You can lose more weight a lot easier on the keto diet. I lost 80 pounds with minimal exercise in about one year. My fat melted away. Went from a 38 inch waist down to a 32 inch waist.

  • I’m a combat veteran and I don’t sleep well at night. I still work out everyday and I’m still graining fat around my stomach area.

  • Great information for all those over 50 years old men out there who want to lose their belly fat while stay healthy at the same time. Thank a lot, Doc…!

  • This channel is growing pretty rapidly and rightfully so. Sleep is so underrated by people looking to improve their bodies, yet it’s so important for optimal results.

  • I rarely get 7 hours of sleep. I work at night so my sleep pattern very poor. It is very difficult to get quality sleep. I increased my water intake but man I have urinate consistently.