The Fundamentals of Body Recomposition How to shed Fat and Build Muscle

 

Building MUSCLE and LOSING FAT At The Same Time (Body Recomposition Strategy That Isn’t Awful!)

Video taken from the channel: Ryan Humiston


 

How to Build Muscle and Lose Fat Simultaneously (3 Science-Based Tips)

Video taken from the channel: Jeremy Ethier


 

How to Body Recomposition Lose Fat & Build Muscle

Video taken from the channel: Michelle Zarei Fitness


 

5 Steps to Build Muscle & Lose Fat at The Same Time

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

Body Recomposition Diet & Exercise EXPLAINED (How it ACTUALLY works)

Video taken from the channel: Coach Viva


 

How To Build Muscle And Burn Fat At the SameTime (Body Recomposition)

Video taken from the channel: PictureFit


 

Body Recomposition How To Lose Fat And Build Muscle

Video taken from the channel: Stevie Buckley PT


 

How to Build Muscle and Lose Fat at the Same Time | Body Recomposition Science Explained

Video taken from the channel: Jeff Nippard


 

How To Build Muscle And Lose Fat At The Same Time: Step By Step (Body Recomposition)

Video taken from the channel: Doctor Mike Diamonds


 

Building MUSCLE and LOSING FAT At The Same Time (Body Recomposition Strategy That Isn’t Awful!)

Video taken from the channel: Ryan Humiston


 

How to Body Recomposition Lose Fat & Build Muscle

Video taken from the channel: Michelle Zarei Fitness


 

How to Build Muscle and Lose Fat Simultaneously (3 Science-Based Tips)

Video taken from the channel: Jeremy Ethier


 

5 Steps to Build Muscle & Lose Fat at The Same Time

Video taken from the channel: Gravity Transformation Fat Loss Experts


 

Body Recomposition How To Lose Fat And Build Muscle

Video taken from the channel: Stevie Buckley PT


The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of “bulking and cutting” in which you intentionally put on a lot of weight first. Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism. Try increasing your protein intake to. While recomposition is difficult, it can be made simple, especially with a formula like this. There are a lot of ways to eat for recomposition, and this basic formula is the perfect first step on your journey to simultaneous fat loss and muscle gain — your key to gaining that “lean” muscle you’ve been after.

YOUR TURN. Now, it’s your. To lose fat, you need to be in a calorie deficit –i.e., eating fewer calories over time so your body can burn body fat.

And to build muscle, you need to be in a calorie surplus–i.e., eating more calories than your body needs so it can use the extra calories to build new muscle. The goal of body recomposition is to lose fat and gain muscle simultaneously, unlike the traditional approach of “bulking and cutting” in which you intentionally put on a lot of weight first (muscle and fat) and then go through an intense calorie deficit. Forget about weight loss. Catudul’s strategy to lose (or metabolize) fat and gain muscle at the same time involves keeping your caloric intake at exactly your bodies’ needs and sometimes just a bit higher. According to.

Body Recomposition Diet. First and foremost, calorie balance does matter. In order to burn fat and build muscle your daily calorie intake needs to come close to your calorie expenditure (TDEE). How to Calcualte Your TDEE.

Just as important is the separation of eating and digesting. Body Recomposition is achieved through intelligent training and diet. To build muscle you must weight train.

Your diet must provide nutrition for complete recovery and allow you to sustain high energy levels throughout the day and into your training session. Lean, natural foods are recommended. In my last article, I introduced the topic of body recomposition: the ability to burn fat and gain (lean) muscle at the same time..

While body recomposition is difficult, it can be done. In fact, with the right approach, it’s actually pretty simple. That said, as you delve more deeply into any process, you will need to following new steps in order to progress. Remember, the dual goal of recomposition is to build muscle and burn fat. Weight training will help you build muscle, as will eating enough protein in a slight calorie surplus.

What many people overlook is the importance of carbohydrates for muscle building.

List of related literature:

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“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

I finally decided that it was time to get educated—to throw the magazines away, get off the forums, and learn the actual physiology of muscle growth and fat loss to figure out what it takes to build a muscular, lean, and strong body.

“The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy” by Michael Matthews
from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy
by Michael Matthews
Createspace Independent Pub, 2012

In times of so much confusion about how to develop muscle and lose fat, it’s important to examine the reasons why muscular development and fat loss occur.

“Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation” by Ori Hofmekler, Marty Gallagher
from Maximum Muscle, Minimum Fat: The Secret Science Behind Physical Transformation
by Ori Hofmekler, Marty Gallagher
North Atlantic Books, 2008

Trying to gain muscle and lose fat at the same time is generally impossible, except for beginners.

“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

To understand that, I need to get into a few more details regarding muscle gain and fat loss, which will help you to understand the overall system.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

However, a desirable goal is to lose fat and gain muscle, or at least preserve muscle, in order to feel better and move with greater ease.

“The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day” by Denis Wilson
from The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day
by Denis Wilson
Chelsea Green Publishing, 2019

Starting with The Testosterone Advantage Plan and continuing with The Men’s Health Home Workout Bible and The Book of Muscle, I’ve had two goals: Show guys how to build muscle and lose fat safely and effectively, and find new ways to make it more fun and

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Strength training and dieting together is the answer for achieving a lean, toned body, balancing our hormones and addressing many ofthe major causes ofobesity.

“The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer” by Natasha Turner
from The Hormone Diet: A 3-Step Program to Help You Lose Weight, Gain Strength, and Live Younger Longer
by Natasha Turner
Rodale Books,

Like this: Ifyou want to build muscle, you need to eat fat.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

This book will help you reach these goals.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

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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371 comments

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  • I happy that you said if you have adipose tissue on your body, then you don’t need to be in a calorie surplus, because that’s EXACTLY what I was thinking, but nobody else got the memo on that??!! Lol ��

  • First off, thanks! Your videos are the best. But, why do you show soo many clips of ppl doing pull-ups/pull-downs behind the head when you know and even have made videos that they are wrong and more dangerous??? That just confuses me.

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months. My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?I am 64

  • What is the best product or brand to lost lots of weight? I read a lot of great opinions on the internet about how exactly Custokebon Secrets will help you lost crazy amounts of fat. Has anyone tried using this popular fat burn methods?

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit *Next Level Diet*. You chose

  • I mean you can do this without the best diet too, although diets help. I play American football for my university and my belly fat is slowly disappearing, mixed with the workouts we do I’m gaining muscle.

  • I am 204 pounds, what exactly should I eat on 1gram of protein per pound of body weight…
    I ask coz 204 pounds of protein seems a lot…what exactly should I eat @steve buckle

  • Hi, I want to do a body recomp since i’ve taken a 3 month training break but because of the corona virus situation my gym only lets us go for an hour a day which is not enough time to train and do cardio. What do you suggest focusing my time on in the gym?

  • RYANS my favorite no doubt…I need an ass kicking here and there and I’d listen to every word Ryan says..I’m glad I came across this

  • Well this is perfect! I’m skimming the obese category (at least according to BMI chart) I’m technically a newbie to the gym since I started like 10 months ago and I’m also getting back into training because I took time off about 6 months in due to a house fire. If only I was taking steroids it would of been perfect tsk tsk. Haha just kidding looking forward to this kind of routine!

  • I’m currently underweight and I plan to get to my weight goal. After than I planned on doing recomp onward to lose all the accumulated fat and build muscle. Is this a sound plan or should I do something else?

  • Has anyone tried Custokebon Secrets? (search on google) I have noticed several amazing things about this popular weight loss diet plan.

  • I should buy a food scale. I’ve been using my samsung health app to track calories, but for the last bit of my six pack I’ve been stuck.

  • Hi! I’ve been trying to figure out all day how to track my macros to loose weight but also gain or keep muscle.. I calculated my TDEE at 1,948 I deducted 500 for the calorie deficit and my calories would be at 1,448 calories per day. The thing is I’ve been counting calories for about 3 months now and I’ve lost 18 lbs. i was doing 1,250 calories per day. If I went by the total calculated I would be eating almost 200 extra calories daily. Would that make me gain some weight back? I really want to do body recomp But I’m scared I’ll just gain sorry this is so long! Thank you!!

  • Hi, I want to do a body recomp since i’ve taken a 3 month training break but because of the corona virus situation my gym only lets us go for an hour a day which is not enough time to train and do cardio. What do you suggest focusing my time on in the gym?

  • When it comes to eating healthy, you have to never fall victim to modern day fad diet plans. Extreme diets undoubtedly are a risk for your health, especially ones that seriously restrict your daily nutritional intake. While they might induce rapid loss of weight, these diets will never be a long-term solution for your waistline. You should check out Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.

  • Thanks once more Stevie. Much appreciated.

    Info is straight forward. No prolonged build up to the crux of the matter.

    That NEAT concept I needed to hear. Definitely will incorporate it and subconsciously push myself at work, at home to move more.

    Much love brother.

  • this is total bs. you DO NOT want to be doing HIIT daily. maybe at best 3 times a week.
    you CANNOT do bodyrecomp unless you’ve slacked on your diet or have been away from gym…i bet he won’t mention that either based on his first 2 mins of the video.
    bodyrecomp is only for those that’ve skipped out on gym for a while or just never paid attention to their meal plans. it isn’t something you can do year round you try to do it for 12 weeks or so. it isn’t something you do it’s something that happens once you get your meals in check and get back in the gym or just get your meals and check and stay in the gym but it’s main purpose is to get your your lost strength and lost muscle back.it isn’t something that first timers need to do first timers just need to get in the gym and get on a proper meal plan that checks of all the macros and micros for the day.

  • Hi Stevie! I am 185cm 74kg with 16% body fat. I am very confused on whether I am suppose to be on a deficit or surplus. I want to build muscle but also lose fat at the same time. Can I eat on a surplus and lose body fat too?

  • His advice is 100% sound. I was skinny fat. Contrary to what other trainers may tell you training on a calorie deficit is the best way to go (otherwise your belly and moobs will just get bigger and having a chunky pair of arms won’t make up for it. I learned this the hard way)

    So I trained on a mild calorie deficit until I was 12% body fat. I was expecting to look tiny but I packed on enough muscle to have a warrior physique.

    This is the best, no nonsense and to the point fitness channel on YouTube. All the others just confuse matters by overcomplicating things.

  • As specialist, I do believe Custokebon Secrets is actually great way to lost lots of weight. Why don’t you give it a chance? maybe it will work for you too.

  • Fun fact, over the first 3 days of fasting your human growth hormone will increase by hundreds of percent as will your metabolic rate. That’s why working out with ketones in a fasted state helps build muscle mass and that’s why he said lipids are good for him. He’s on it, he’s right.

  • how can i train every muscle twice a week?
    and what if i’m skinny fat with only 57kg should i go for a caloric deficit with steady base cardio after every resistance workout too?

  • I’m type one diabetic and I have a difficult time getting stronger. I’m anal with macros so I’m sure it’s not that. I get confused about whether to do low carb with high protein or go ketogenic. You got anything?

  • I’m 50 going on 51 and I am still able to put on muscle and stay lean without TRT. Eating clean and consistent training is the key. My only supplements are BCAA/EAA, Creatine, and Glutamine. 200 grams of protein a day as I am 200 lbs at 6 foot. It is possible.

  • So if I’m 290 (former defensive lineman college) and I want to get down to 220 do I use my current weight or my goal weight to determine my caloric needs

  • Hello,

    It’s been a month since I started dieting and training 3 days a week. Height: 5’11, weight: 205, TDEE: 2,318. I have been eating at a 500 calorie deficit since the start of my training and have been tracking everything (weighing food, cutting out unnecessary cals from oil etc etc), I have been eating roughly 200 g of protein a day and I have not been losing any weight.

    Do you think I have not lost weight due to body recomp or simply not a big enough calorie deficit? I started taking my weekly average weight for 2 weeks now (week1: 205.74, week2: 205.55) and taking measurements. Not sure what else I can do.

    I’ll stick with my program and start adding in some walking. Any other tips or suggestions to track fat-loss?

  • Hi! watching you from the beginning of your chanel. Really fond of information you broadcast, and remade nearly all my training program basing on your advices. Thank you so much for your work!
    But I have a question. Why there are no subs in this video? it’s a little hard for me to extract all the information without subs(

  • WELL first you need money to buy protiens cuz there is no way to get the amount you need from regular food, so just buy protiens, eat a lot but dont eat fats, and there you go

  • Good vid, yourself even look sort Natural. ��������Maybe hard to get the Juice overthere or People are more healthy these days. ��������

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? *Next Level Diet*, thank you for everything!

  • i’m 165, 11.6% BF, 6’2. I’ve upped my calories from 2700 to 2900, although i do cheat on ma diet, so ima stay on the 2900 for atleast 2 weeks to see my weight gain and my bf% loss. I’m going to get to 175 LB at 10% BF.

  • High protein, low calorie, low impact cardio like walking… seems to work well for me. Calisthenics strength training. Thanks for the video!

  • What would I do if I am very overweight with a very small glutes. I want to build my glutes and lose weight overall. Do you take clients?

  • Do you know how long you can sustain this routine? Im currently around 14/13% body fat and wanted to do a recomposition until I hit a body fat of around 10%.

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • I was on a 5×5 routine with atleast 2 sessions of cardio, 1st after training and 2nd seperate from lifting days, was consistent for about 8 months before lockdown This was slow and steady and was working for me. My aim was to lose fat and build muscle. But the video is right.. Boy was it tough and I really had to pay attention to my body and nutrition and make the adequate changes as and when needed. Thanks for the upload dude as always really helped me to understand more. Keep up the good work bro ��

  • Thanks for this great info. A quick question, can you still achieve these results by doing cardio on your off days? I have been doing resistance training on Tuesday, Thursday & Saturday, with cardio on Monday, Wednesday & Friday. Thanks a bunch!!

  • What is your take on people who were formerly fit and gained fat mass and have been fluctuating between exercise programs and binging? Do they have a high chance of body recomp?

  • Are there any apps or websites that you would recommend that would help finding bmr and putting together or help in the direction of putting meals together?

  • It’s still amaze me just how a lot of people do not know about Custokebon Secrets (do a google search) even though many people lost a ton of weight using it. Thanks to my personal pal who told me about this. I have lost tons of fat.

  • I love playing soccer and that clearly cardio and a lot if it. However, I still want to lose weight and put on muscle at the same time.

  • This still surprise me, how a lot of people have no idea about Custokebon Secrets, even though many people get great results because of it. Thanks to my buddy who told me about Custokebon Secrets, I’ve lost tons of weight with it without starving myself.

  • During this process should you be losing weight or be around maintaining? Since you are eating at a deficit but still gaining muscle mass which is heavier than fat

  • Hello there, have you considered this diet plan known as the Custokebon Secrets? My mate says it helps people lost a ton of weight. Is that possible? I also noticed many excellent review relating to this diet plan. Thoughts?

  • Hello! Thanks for this helpful video. By the way, I hear many people keep on talking about Custokebon Secrets (look on google search engine), but I’m not sure if it is really good. Have you considered Custokebon Secrets? I’ve heard some unbelivable things about it and my sister lost a lot of weight with it, but she refuses to tell me:(

  • I GOT SIX PACK IN ONE MONTH!!! I took diet plan from *Next Level Diet*. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes.

  • What is the best way to lost lots of weight? I read a lot of good opinions on the internet about how Custokebon Secrets will help you lost a lot of fat. Has anyone tried this popular weight loss diet plan?

  • I only follow/listen to certain people on YouTube John Meadows, Erin Stern, and Jerry Ward.
    Welcome to the club.
    Love the blunt, no bullshit style.

  • For real transformation you need perfect diet plan and training plan. The website called Next Level Diet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • I don’t disagree Ryan. But It’s not easy when you work long alternating shifts and just struggle for decent sleep, let alone trying to weigh facts and figures.

  • Hi Stevie! I am 185cm 74kg with 16% body fat. I am very confused on whether I am suppose to be on a deficit or surplus. I want to build muscle but also lose fat at the same time. Can I eat on a surplus and lose body fat too?

  • I have lost 10lbs in just one month by following diet plan from *Next Level Diet*. It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #NextLevelDiet.

  • My dad lost 100lbs. I visited NextLevelDiet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • Guys, I hope you enjoyed the video and found it helpful. If you have any questions, drop them down below and I’ll get right back to you.

  • Why would I create a diet plan myself when there are people who certainly do that better then me? Visit Next Level Diet and get your personalized meal plan.

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from NextLevelDiet and followed their tips. Thank you #nextleveldiet

  • ok i wouldn’t call myself a pro cos I’m 13 and i only do home workouts without equipment and have been for the past year. can i cut properly or I’m i like too young or something like that

  • If im 185 pounds and kinda skinny fat i need to eat 185g of protein every day? Also how many calories should i eat? Sorry i was confused

  • Guys, I hope you enjoyed the video and found it helpful. If you have any questions, drop them down below and I’ll get right back to you.

  • Good vid, yourself even look sort Natural. ��������Maybe hard to get the Juice overthere or People are more healthy these days. ��������

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Next Level Diet*.

  • Everyone loves a prep series, its so motivating to me as I’m nearing the end of a mini cut so I can rebound and grow when gyms open again. Your videos are awesome Mike! Please keep them coming��

  • I’ve seen the best results by doing whatever I want. I run 2 miles a day eat clean and I lose fat and have been building muscle mass. The best advice you can get is to not listen to studies.

  • Hey man, I need your help, I’m beginner at weight lifting I started 1 week ago, I wanna burn fat and gain muscle size as I consider myself skinny fat. Is it possible to increase size gain but yet look cut and loose fat. And how much protein and csrbs and fat I need to. While im on 300 cal deficit.

  • wish i go to the gym for about a 1 hour then leave with ripped abs and a lean body, but instead it takes ages to lose weight and have a lean body��

  • What amount of time qualifies someone as a beginner. I’m 4 & 1/2 months into training, the first three months i did a 3 day/week program, now I’m on a 4 day/week program, am i still classified as a beginner for body Re-comp?

  • Jeff, when should a person consider themselves “new” or “trained”? Would a person with 25% body fat be in the obese group as far as this video is concerned? Thanks! Sorry I’m late to the party.

  • Is there a reliable site for caloric intake I have one telling me 1800 to maintain and one saying 2700 and that’s a crazy difference

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months(I.E.0.25% weight per week)My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?I am 64

  • I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from *Next Level Diet*. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  • Would love to follow your training program. And I know you will build a very detailed program, and which will be available on YouTube.

  • And some of us were stupid enough to do a 10 day fast because, challenge and two weeks after it got a tooth infection, taking antibiotics and need to take a break again. I just want to work out ����

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months. My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?I am 64

  • I happy that you said if you have adipose tissue on your body, then you don’t need to be in a calorie surplus, because that’s EXACTLY what I was thinking, but nobody else got the memo on that??!! Lol ��

  • I’m 50 going on 51 and I am still able to put on muscle and stay lean without TRT. Eating clean and consistent training is the key. My only supplements are BCAA/EAA, Creatine, and Glutamine. 200 grams of protein a day as I am 200 lbs at 6 foot. It is possible.

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Next Level Diet*.

  • My dad lost 100lbs. I visited NextLevelDiet and followed their steps. I only selected food he likes and they provided me with FULL PACKET in seconds. I got 30 days DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS, and HEALTHY RECIPES as well.

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • Thank you for all the great content. Can you please do a video for Skinny Fat people and what you suggest for nutrition, caloric intake, and training.:)

  • But in some other videos of this channel said that steady state cardio should be avoided during strength training! So, should we cardio and weight lift?

  • Most valuable info-and my question answered! I take it that other successful fitness men/women consult with you and the plethora of info in your head and stored info you have! I take it-you passed Science Class in Uni-with Flying Colours!

  • Wow! This video has done awesome, congrats! I watched it previously and just saw a link in a Facebook group so thought I’d check it out again! The views have rocketed!!!

  • I’m a girl, so it’s possible for me to lose fats and gain muscle more than a guy? I’m just done bulking and cutting coz I end up having bad relationship with food

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • If you ask me, it’s really hard to gain muscle and lose weight at the same time, but website called Next Level Diet is great for that. They also calculate your BMI and calorie intake for FREE and provide you with diet meal plan and training plan

  • Its still amaze me just how a number of people have no idea about Custokebon Secrets (google search it) despite the fact that lots of people lost tons of weight using it. Thanks to my personal buddy who told me about this. I have lost a ton of weight.

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK *Next Level Diet*. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months(I.E.0.25% weight per week)My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?I am 64

  • As I’ve understood(I don’t say I am correct, I would appreciate any clarification), the calorie deficit is for reducing weight(not necessarily for reducing fat, it may result in muscle loss). I also know that protein and fat, both, are mandatory to increase muscles(of course with the physical workout).

    1. But I still don’t know, is reducing the “fat intake” necessary for a body recomposition? So that the body would use the “body fat” to provide the proportion of fat required for muscle growth, not the one nourished by the nutrition.

    2. How if you feed excessive protein to your body? How is the extra part being stored in your body? fat? muscle?

  • When I started I had very little muscle. Skinny but 25lb heavier than I am now. As I kept working out with just lifting water jugs for weights, pushups, pull-ups and 20min cardio 1x a week. I lost 25lb and look 2x bigger than I was when I started. I’m currently 8.3% body fat.

    I went vegan for 3-4 weeks during a whole year.

  • It seems im the best possible type: in 2019 i had a high dose chemo and thus 6 months of no movement at all and im obese af sitting at 100kg 1,80cm. thanks life

  • you can not get muscle mass without increasing your caloric intake, doing so naturally increases body fat at the same time. However, this is why diet is crucial to success.

  • Hello there, have you considered Custokebon Secrets yet? Simply do a google search. On there you will discover an awesome tips about how exactly you can lost tons of weight. Why don’t you give it a shot? maybe it’s going to work for you too.

  • Well this is perfect! I’m skimming the obese category (at least according to BMI chart) I’m technically a newbie to the gym since I started like 10 months ago and I’m also getting back into training because I took time off about 6 months in due to a house fire. If only I was taking steroids it would of been perfect tsk tsk. Haha just kidding looking forward to this kind of routine!

  • WELL first you need money to buy protiens cuz there is no way to get the amount you need from regular food, so just buy protiens, eat a lot but dont eat fats, and there you go

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? NextLevelDiet, thank you for everything!

  • You spent 20 minutes saying the same thing over and over using different phrasing. Thank you for wasting my 20 minutes I can’t wait to never listen to your marketing strategies again.

  • Has anyone tried Custokebon Secrets? (search on google) I have noticed several amazing things about this popular weight loss diet plan.

  • Hello! Thanks for this helpful video. By the way, I hear many people keep on talking about Custokebon Secrets (look on google search engine), but I’m not sure if it is really good. Have you considered Custokebon Secrets? I’ve heard some unbelivable things about it and my sister lost a lot of weight with it, but she refuses to tell me:(

  • RYANS my favorite no doubt…I need an ass kicking here and there and I’d listen to every word Ryan says..I’m glad I came across this

  • Hi there, great video! The link you provided above regarding the impact of cardio on muscle growth, refers to a different study (that of melatonin supplementation). So, question: should I run right after a weight training for fat loss or not? And if not, when should I do cardio?Thanks man!

  • It’s possible to to burn fat and slowly grow muscles but it’s very difficult. What I’ve been doing first 5-6 hours after getting up eating just enough very small portions ( mouthfuls) untill I felt I need large portion lunch most carbs ands loads protein plus veg), hour later 1 hour cycling then keeping slightly hunger for hours with mothfulls of protein and a bit carbs. Then in the evening larger portion most carbs and 15 minutes heavy lifting. I managed to keep the same weight put on few mm inarms and legs but lost 6.5 cm in belly in just 1 month. I managed to make the similar result on another 3-4 occasions. It’s very difficult but possible. The trick is to get surplus before each training and slight deficit second half of the day and night. Surprisingly or not it was in the mornings when I noticed differenceS. The growing muscles burn fat. Btw this is of course not ideal or possible to bulk up but it’s better then loosing 6-7 it of weight to get where I got keeping the weight. Also this is not possible after bulking up as you need to stabilise your weight for many weeks or months. Btw never ever took any steroids or anything other chemicals 100% natural food only plus vitamins/minerals.

  • Guys, losing weight doesn’t have to be difficult (I used to feel it did). I’ll give you some advice right now. Search a diet plan known as Custokebon Secrets. Seriously, that program has changed my entire life. I probably should not even be talking about it cause I don’t want a bunch of other folks out there running the same “game” but whatever, I’m in a great mood today so I’ll share the wealth haha.

  • It would be a shame for you not to lose fat while other normal people are able to lose weight easily with Custokebon Secrets (look on google search engine).

  • Cut the bull, i say if you are focus you and your mind and body to lose fat and gain muscle that will happend. ( mentality is everything my freind no numbers here, if you want it you can get it)

  • It’s possible to to burn fat and slowly grow muscles but it’s very difficult. What I’ve been doing first 5-6 hours after getting up eating just enough very small portions ( mouthfuls) untill I felt I need large portion lunch most carbs ands loads protein plus veg), hour later 1 hour cycling then keeping slightly hunger for hours with mothfulls of protein and a bit carbs. Then in the evening larger portion most carbs and 15 minutes heavy lifting. I managed to keep the same weight put on few mm inarms and legs but lost 6.5 cm in belly in just 1 month. I managed to make the similar result on another 3-4 occasions. It’s very difficult but possible. The trick is to get surplus before each training and slight deficit second half of the day and night. Surprisingly or not it was in the mornings when I noticed differenceS. The growing muscles burn fat. Btw this is of course not ideal or possible to bulk up but it’s better then loosing 6-7 it of weight to get where I got keeping the weight. Also this is not possible after bulking up as you need to stabilise your weight for many weeks or months. Btw never ever took any steroids or anything other chemicals 100% natural food only plus vitamins/minerals.

  • I’m 46..was 340lbs. Diabetic etc,, I started the 5×5 and worked my weight down to about 290 and changed my workouts to more of 3×5 but added a few more exercises. Things are going good. I am getting stronger and have new veins popping out of my calves and forearms. I actually today saw my fist vein popping out in my next. On my off days I just added 30 mins of incline treadmill work and swapped to a low carb diet. I really enjoy your videos. Thanks for making them.

  • Its still amaze me just how a number of people have no idea about Custokebon Secrets (google search it) despite the fact that lots of people lost tons of weight using it. Thanks to my personal buddy who told me about this. I have lost a ton of weight.

  • So what’s better eat less carbs or less fat foods?? Avocados really fuck up my nutrition plan and I have no problems with carbs since that’s my main energy source but I’m confused

  • I never believed in recomp, i always tought it was bs but…
    somehow these day when i checked the numbers It seems that I was losing fat & gaining muscle in the same time.
    I do not count calories so I don’t even know why this is happening lol

  • Did you find this useful? Psst… We’re also hosting a ��Free Conquering Cravings workshop! Sign up for the Free Workshop here: https://bit.ly/2KgeEkd

  • Jeff’s only 5’5 and looks more masculine than most of the guys I work with who are literally twice as tall. Just goes to show you what a good physique can do to human perception. Super inspiring to a little (5’7) Irish-Sicilian mutt like me.

  • “So getting into a new relationship when you start should help!” Right…I’ll start this when I get into my FIRST relationship then XD

  • I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from *Next Level Diet*. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  • That last statement can be srsly true, lotta lifters who workout seriously and micromanage everything might have body dysmorphia.

  • I did want to ask about one thing. I ave zero calorie energy drinks daily i am a 5’4 32 year old female i weigh 143 i have got to a point i can not lose weight at all no matter what i do and i typically have 3-4 zero cal energy drinks a day and was wandering if you think that could be the reason i can not lose weight. i do eat healthy and used to track macros till it did take over and i could not do it anymore but now i find myself in a cycle of eating less and less and also being very self concious of fruits and carbs i barely eat cabs anymore. any advice. (one other note i did hormone therapy for about 2 months till it made me gain about 10 pounds and i got off of it after my esrogen level got back to normal and my periods but now the weight wont budge)i workout 5 days a week strength training and some cardio 2-3 days a week but no matter what i do nothing happens
    any advice? also whats your thoughts on sydney cummings here on youtube a fitness trainer??

    1

  • “Big and lean people are probably pretty mentally messed up” Your puns are the funniest! haha thanks for also cheering us up Ryan! blessings

  • You don’t need to burn a ton of calories to get lean you just need to be in a calorie deficit therefore just weight training with an on point diet will allow you to recomp. Weight training puts on the muscle and your calorie deficit will take off the fat not doing a bunch of cardio. Sure cardio will speed up the process but for those who dread cardio, simply being in a calorie deficit and weight training will suffice.

  • What do you think of velocity based training? It sounds interesting: https://www.bicycling.co.za/training-1/workouts/gain-strength-without-lifting-heavier-weights/

  • I would personaly like that training and supps vídeo explaining why you have chosen those exercises and supplements. Youtube is full of programms for lifting weights but they are not able to explain it based on science, that would be awesome:)

  • Does Custokebon Secrets (do a search on google) help me lost lots of fat? I see a lot of people keep on talking about this popular fat burn method.

  • You cannot build mass and lose mass simultaneously. It is biologically and physiologically 100% impossible. Not a single human being that has ever existed, currently exists, or ever will exist, will be able to do this.

  • I did want to ask about one thing. I ave zero calorie energy drinks daily i am a 5’4 32 year old female i weigh 143 i have got to a point i can not lose weight at all no matter what i do and i typically have 3-4 zero cal energy drinks a day and was wandering if you think that could be the reason i can not lose weight. i do eat healthy and used to track macros till it did take over and i could not do it anymore but now i find myself in a cycle of eating less and less and also being very self concious of fruits and carbs i barely eat cabs anymore. any advice. (one other note i did hormone therapy for about 2 months till it made me gain about 10 pounds and i got off of it after my esrogen level got back to normal and my periods but now the weight wont budge)i workout 5 days a week strength training and some cardio 2-3 days a week but no matter what i do nothing happens
    any advice? also whats your thoughts on sydney cummings here on youtube a fitness trainer??

    1

  • Great video I just subscribed to you. I’m currently trying to lose weight whilst training with weights on each muscle group.

    I’ve progressed onto supersets now but struggle with food mostly because I have a kid, so it’s difficult some days.

    I have used MFP before but got frustrated after a few days although really it gets better I guess, once you have stored your repetitive meals/snacks it’s easier to track I assume?

  • I read loads of good opinions on the net about how Custokebon Secrets (just search it on google) can help you lost a lot of weight. Has anyone tried this popular diet plan?

  • Not lying lads. I start seeing obvious progress the day I start weighing my food. Even ketchup. Wife and friends call me crazy. But when they see progress, they start weighing their food too.

  • I do resistance in the morning followed by football for 1 hr or more in the evening. My body weight remained the same but my fat was replaced by muscles

  • I don’t disagree Ryan. But It’s not easy when you work long alternating shifts and just struggle for decent sleep, let alone trying to weigh facts and figures.

  • I weigh 160 pounds i went on a bulk for 4 months eating 3000 calories now ive got a belly gained some muscle, can i lose it by eating 2500 calories which is my maintenance

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months. My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?I am 64

  • It would be a shame for you not to lose fat while other normal people are able to lose weight easily with Custokebon Secrets (look on google search engine).

  • I made my body transformation. I was able to lost 15lbs for only one month and finally started feeling healthy. I took plan from NextLevelDiet and followed their tips. Thank you #nextleveldiet

  • It’s still surprise me just how some people do not know about Custokebon Secrets (just search it on google) even though a lot of people lost crazy amounts of weight with it. Thanks to my buddy who told me about it. I have lost tons of weight.

  • Does Custokebon Secrets really work? I see many people keep on speaking about Custokebon Secrets. But I’m uncertain if it’s good enough to lost crazy amounts of weight.

  • So im a 13 year old girl, and I just wanted to have abs but i realized I had a “skinny-fat” body and I thought it was going to be easy but I have not seen any change in my body at all over 2 month period. (March and April), I was doing cardio 6-7 times a week, 30-50 minutes a day, and of course I went from 130 lbs to 124 lbs, but my body fat didn’t go down much at all. It went down 0.4%, and my body looks exactly the same. I ate in a calorie deficit all week, but on Saturday I would have a cheat day and eat a lot of processed foods but still stay in a deficit. I started to think I was just loosing water weight, and started getting so frustrated. I watched so many videos and they said in order to have abs, you have to have a low enough body fat percentage, and the last 2 weeks I have been measuring my body fat on the scale every morning on an empty stomach and it would fluctuate so much. It would be 32.4% one day, then the next 32.2%, then 32.1%, then it would go back up to 32.4%. I did more research and came across body recomposition, and is this the right way for me to have the appearance of abs? You said it is best for newbies for weight. I don’t do weights, like, at all, I just focus on cardio a lot. So I was wondering if you could give me feedback and help me, is body recomp what I need in order to get the abs appearance?

  • I should buy a food scale. I’ve been using my samsung health app to track calories, but for the last bit of my six pack I’ve been stuck.

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months. My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?I am 64

  • I found that barbell complexes or combinations are the keys to losing fats while building muscles at the same time. Use them as a finisher to your workout program or adding them at the end of your workouts. And also, make sure that the highest portion of your meal is protein and fibrous carbohydrates.

  • Good vid… To all the numpties who say “it’s tHerMoDyNamics bro…. Calories in vs calories out”….. Yea because hormones, micronutrients, get bacteria and neurotransmitters don’t matter….

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Next Level Diet*.

  • Honestly.. I miss that “it depends”, it seems we have more options, with this “ideally” it means we only have one ideal option, but we learning something new everyday, so if you ask me which is better for picturefit well….

    It depends ��

  • Its still amaze me just how some people have no idea about Custokebon Secrets (search on google) despite the fact that lots of people lost a ton of weight using it. Thanks to my personal mate who told me about it. I have lost crazy amounts of weight.

  • Hello there, have you considered this diet plan known as the Custokebon Secrets? My mate says it helps people lost a ton of weight. Is that possible? I also noticed many excellent review relating to this diet plan. Thoughts?

  • I read many people keep on speaking about Custokebon Secrets. But Im uncertain if it’s good. Have you ever try this popular weight loss secrets?

  • You really know what you’re talking about, and you explain it so simple. Definitely see your channel growing big in the near future!

  • Great video…but just hope you aren’t on anabolics… Cause that would be misleading all your fans just like 70 percent of the fitness influencers on social media. That being said great job ��

  • Hey stevie. It is an amazing video. I wanted to ask that I got a lot of fat in my lat and under arm area and its really annoying. Its so baggy and cold. Please tell how to loose that.

  • “Big and lean people are probably pretty mentally messed up” Your puns are the funniest! haha thanks for also cheering us up Ryan! blessings

  • So if the goal is to primarily lose fat and obviously still build muscle, should I continue to lower my calories as I lose weight? Or stay at the starting calorie limit?

  • Cut the bull, i say if you are focus you and your mind and body to lose fat and gain muscle that will happend. ( mentality is everything my freind no numbers here, if you want it you can get it)

  • would love to see the series! it has been 6 years since i’ve had abs and not really been fully dedicated to bring them back. But now i’m ready, i’ve had some belly fat for years now and it has made me less confidence. Hope to see some positive results!

  • Does Custokebon Secrets (search on google) help me lost a ton of weight? I notice lots of people keep on speaking about this popular weight loss methods.

  • Nice video sir. I have a doubt though… If I’ll be in a deficit of 300 won’t I loose approx 1pounds in 10-12 days… Isn’t my weight supposed to be the same while on qrecomping… Also say I have maintenance of 2000kcals to recomp I start with 1700-1800kcals as I loose weight won’t I have to drop my calories by 100-200 again as my metabolism will adapt to lesser calories… Or should I stick to those 1700kcals of 3-6months and not decrease it further as my body adapts…what are your views plz?

  • Hi! watching you from the beginning of your chanel. Really fond of information you broadcast, and remade nearly all my training program basing on your advices. Thank you so much for your work!
    But I have a question. Why there are no subs in this video? it’s a little hard for me to extract all the information without subs(

  • I’m struggling to lose some stubborn fat and building more muscle. Thank you so much for this video and I would love it if you posted your training regimen

  • this really has inspired me……. THANK YOU bro….. but i have a question. Hope you have a few seconds to respond.

    i got huge after 3 years in gym… but then spent 2 years out… gained allot of fat… Do you think During a solid 12 week BODY weight program that gets more difficult as the weeks progress I would recomp!!!
    I also am running for 45 minutes on rest days……

  • Hey, can you see the noticeable result in 2 to 3 months of losing fat and gaining muscle? i am 19 years old, 153 pounds, 5,7 height and around 25% body fat and trying to get it under 15% so 10% drop.

  • Love the video as always. Lots of good information. Now if I can only get back on track…. But stress is brutal and that’s affecting everything right now. I’ll keep pushing though!

  • How do you actually know how much calories your body needs? How much calories your body burns? It is not easy. Sometimes some dudes look ripped, lean and big. But never tell you about those steroids they are injecting.

  • I was on a 5×5 routine with atleast 2 sessions of cardio, 1st after training and 2nd seperate from lifting days, was consistent for about 8 months before lockdown This was slow and steady and was working for me. My aim was to lose fat and build muscle. But the video is right.. Boy was it tough and I really had to pay attention to my body and nutrition and make the adequate changes as and when needed. Thanks for the upload dude as always really helped me to understand more. Keep up the good work bro ��

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • Hey, can you see the noticeable result in 2 to 3 months of losing fat and gaining muscle? i am 19 years old, 153 pounds, 5,7 height and around 25% body fat and trying to get it under 15% so 10% drop.

  • So if I’m 290 (former defensive lineman college) and I want to get down to 220 do I use my current weight or my goal weight to determine my caloric needs

  • LOVE these 3 tips; yes I found them really helpful, particularly the first one! I find many people exercise ‘ad hoc’ and wonder why they are not seeing results. It’s the critical element of progression which you explain so well here. Thank you for sharing!

  • I’ve seen the best results by doing whatever I want. I run 2 miles a day eat clean and I lose fat and have been building muscle mass. The best advice you can get is to not listen to studies.

  • hi
    sorry i wanna put it real simple
    am 200 lb
    so i need 200 grams+ of protein/day (quite a challenge)
    according to google 100 gm steak got 25 grams protein
    so i need to eat 800 grams steak everyday!
    finally unfortunately that is a whopping 2160 calories everyday:
    https://www.google.ae/search?ei=qskOX4qoNYyjgwe-k7LICw&q=calories+in+steak&oq=calories+in+steak&gs_lcp=CgZwc3ktYWIQAzIGCAAQBxAeMgYIABAHEB4yBggAEAcQHjIGCAAQBxAeMgYIABAHEB4yBggAEAcQHjIGCAAQBxAeMgYIABAHEB4yBggAEAcQHjIGCAAQBxAeOgQIABBHUOe7BVjCxAVg0MUFaABwAngAgAHXAYgBxwuSAQUwLjcuMZgBAKABAaoBB2d3cy13aXo&sclient=psy-ab&ved=0ahUKEwiKpc6l9s7qAhWM0eAKHb6JDLkQ4dUDCAw&uact=5

    so how can i be on a deficit then?! walk every day stead state?! is this really gonna work?!..

  • You don’t need to burn a ton of calories to get lean you just need to be in a calorie deficit therefore just weight training with an on point diet will allow you to recomp. Weight training puts on the muscle and your calorie deficit will take off the fat not doing a bunch of cardio. Sure cardio will speed up the process but for those who dread cardio, simply being in a calorie deficit and weight training will suffice.

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months. My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?I am 64

  • This video is definitely amazing! It helps me recall of times when my wife used Custokebon Secrets to lose 19 lbs and enjoy being healthy again! Most of us would like to lose fat, but we also need to remain healthy and balanced, and that is what exactly Custokebon Secrets given.

  • What are some ways to lost a ton of fat? I read lots of good reviews on the net about how exactly Custokebon Secrets can help you lost a ton of fat. Has anybody tested out this popular weight loss methods?

  • Just subcribe from sometime watching you because you own up to your mistake, not like some “big athlete “, keep up the good work Jeremy.

  • Hey man, I need your help, I’m beginner at weight lifting I started 1 week ago, I wanna burn fat and gain muscle size as I consider myself skinny fat. Is it possible to increase size gain but yet look cut and loose fat. And how much protein and csrbs and fat I need to. While im on 300 cal deficit.

  • I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • So that means our protein intake should be higher than our carbs and fats….right?
    But what if my body only needs 132 g of protein and I am eating 236 g of protein…so then will it be ok or I should just eat the exact amount of protein that my body needs and not eating beyond that?
    Please reply to my questions.

  • As expert, I’m sure Custokebon Secrets is great way to lost a lot of weight. Why don’t you give it a chance? maybe it’s going to work for you too.

  • this is the quality content I have been looking for im at 395 right now with 8% body fat and I want to be at 405 with 3% body fat.

  • Is there a better feeling than eating a pizza without a guilt knowing that it wouldn’t mess up your fitness plans? NextLevelDiet, thank you for everything!

  • Hey stevie. It is an amazing video. I wanted to ask that I got a lot of fat in my lat and under arm area and its really annoying. Its so baggy and cold. Please tell how to loose that.

  • Great video sir straight to the point. I will be starting this from 1 March as my exams are going on right now. Due to the exams I have some muscle and gained fat too. I hope this will help me out. Thanks you so much sir��

  • gotta say u r 1 of the legit ones out here that breaks things down with ease to understand as well as very detailed in how you present, I would definitely love for u to drop a training regime that i would do for sure..keep up the great work

  • I was trying to do this then I lost 20lbs and my body started to really fight me for it. My metabolism slowed, do to the lack of calories I was consuming. I no longer had the energy to workout like I did before and instead of craving my next workout it became a painful thought. My body was physically and mentally fighting me. So I just settled for minimal workouts until I reach the weight I want to be, then I can bulk up from there

  • When considering eating healthy, you have to never fall victim to modern day fad diets. Extreme diet plans are a threat for your health, especially ones that seriously limit your daily nutritionary intake. While they may induce rapid loss of weight, these kinds of diet plans will never be a long-term solution for your weight problem. It is best to check out Custokebon Secrets on google search engine since it isn’t just another fad diet where you starve yourself.

  • hi can you give me some advice/tips… i have some belly fat that i am trying to get rid of as well as putting on some muscle..i am paralyzed so i cant do a lot of abs exercises… i work out 3 times a week, i play tennis 1 day and swim another so i get some cardio in.. i am been working out since april of last year but recently discovered all i was doing was wrong including eating bad.. i have recently changed my diet and i think i am on the right track in the gym but not sure..so could you please help me out???

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit *Next Level Diet*. You chose

  • Jesus, who was God in the flesh of a man, died for the remission of sin, including yours, was buried, and rose form the dead 3 days later. If you simply believe in this to apply to you and trust Jesus to save you from the second death, then you have everlasting life in heaven. As Jesus says in John 6:47 “verily, verily I say unto you, he that believes in me has everlasting life.”

  • What is your take on people who were formerly fit and gained fat mass and have been fluctuating between exercise programs and binging? Do they have a high chance of body recomp?

  • I’ve been working on both for the last 2 years. I weighed 257lbs at my heaviest and was weak, soft, and in generally poor shape. I decided to make a change, now weighing 200lbs without sacrificing my previous strength (prior to gaining weight).

    To do this, I figured I had two options:
    1. Go on a diet, quickly lose a bunch of weight, THEN start rebuilding (low success rate, based on previous attempts).
    2. Change my diet, slowly loose weight, and rebuild the muscle at the same time.

    I chose the second option this time by:
    1. slowly changing my eating habits, and slowly introducing workouts. (October 2017 January 2018)
    2. started off by reducing sweets, and short walks (January 2018 June 2018)
    3. changed more of diet by nearly eliminating sweets, and taking long walks (July 2018 December 2018)
    4. changed diet again to cut our more junk foods (potato chips, processed foods, etc.), and started jogging (January 2019 June 2019)
    5. started focusing diet on more healthy options (vegetables, lean meats, cheat meals), longer jogs/short runs and a slight weight program (June 2019 January 2020)
    6. adjusted diet to be as well balanced as I can, multiple short/long runs weekly, and a regimented weight lifting program (January 2020 March 2020) (May 2020June 2020)
    7. high focus on a balanced diet to meet workout needs, run 4-6 miles multiple times a week, workout 4-5 times per week with specific goals (July 2020 Current)

    As of this posting, I weigh 201lbs after the morning workout. I’ve gone from a size 42 waist to a size 35. I don’t have a six-pack (yet), but I managed to rebuild a fairly decent form (legs, chest, shoulders, back). More to come as I continue on this journey.

    Thank you Ryan for the free videos that help challenge me when I get stagnant.

    [Edit] I’ve kept a journal through this whole process. It really helps with the times I’ve faltered. It’s easy to go for two weeks without exercising… if you allow it to be so.

  • I would say that, if you are too overweight, it would be better to focus on losing fat. Gaining muscles is great, but when you’re fat man.. you just want to not be fat anymore. After you get to around 25%, it’s easier to focus on recomping without feeling disappointed with your progress.

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • How exactly do I find out what my maintenance calories are? And how exactly do I track calories on home cooked meals that I haven’t cooked? How am I supposed to know every single ingredient that’s in a meal like that?

    Any help for a noob like me will be appreciated. I’ve been kicking my butt in the gym it’s just the nutrition part that’s holding me back from seeing results

  • Appreciated the effort u put for counseling the people….i am fed off from the love handles fat…how can I get eliminated from it…plz suggest

  • I’ve only used the smart scale but I seem to fluctuate a lot depending on the tool…they seem to be really inconsistent. At the end of the day, the eye test works best for me ��

  • I knew which foods I need to eat to lose weight, but I didn’t know how much. Diet plan I got from NextLevelDiet contains portion sizes for every meal. Fantastic!

  • I weigh 160 pounds i went on a bulk for 4 months eating 3000 calories now ive got a belly gained some muscle, can i lose it by eating 2500 calories which is my maintenance

  • Fun fact, over the first 3 days of fasting your human growth hormone will increase by hundreds of percent as will your metabolic rate. That’s why working out with ketones in a fasted state helps build muscle mass and that’s why he said lipids are good for him. He’s on it, he’s right.

  • As specialist, I do believe Custokebon Secrets is actually great way to lost lots of weight. Why don’t you give it a chance? maybe it will work for you too.

  • For real transformation you need perfect diet plan and training plan. The website called Next Level Diet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • What do you do when your body has lost the weight? Do you continue to build muscle? Is your body going to be skinny or ripped after the body recomposition?

  • as a skinny fat guy! I think il just focus on losing fat! Was skinny my whole life.. 58kg and 180 cm! Made some changes and went up to 78kg now! But very unhealthy and fast! Just within few months! So i have a lot of fat on my hips, ass and legs.. and of course on my stomach but i dont have a beer belly. But the problem is i look just as skinny as i did at 58kg.. i just became skinny fat! And you cant really tell the diffrence unless i undress. So i decided to do some hometraining to get bigger chest and shoulders, but im probably not eating correctly and probably too much calories, so ill end up getting too fat around my hips and stomach for my liking!:( So i think i have to undo my fat gain and then start training when im skinny again so i can gain kg without being scared

  • I’m currently in high school persuing the same career path as you and I love taking care of my body as well. Your videos teach us to do our best in everything we do and are inspiring. I don’t have money to donate hence I’m still young and in high school but I do appreciate and love your videos. You’re changing lives Doc, thank you��✨

  • how can i train every muscle twice a week?
    and what if i’m skinny fat with only 57kg should i go for a caloric deficit with steady base cardio after every resistance workout too?

  • When I started I had very little muscle. Skinny but 25lb heavier than I am now. As I kept working out with just lifting water jugs for weights, pushups, pull-ups and 20min cardio 1x a week. I lost 25lb and look 2x bigger than I was when I started. I’m currently 8.3% body fat.

    I went vegan for 3-4 weeks during a whole year.

  • Hello,

    It’s been a month since I started dieting and training 3 days a week. Height: 5’11, weight: 205, TDEE: 2,318. I have been eating at a 500 calorie deficit since the start of my training and have been tracking everything (weighing food, cutting out unnecessary cals from oil etc etc), I have been eating roughly 200 g of protein a day and I have not been losing any weight.

    Do you think I have not lost weight due to body recomp or simply not a big enough calorie deficit? I started taking my weekly average weight for 2 weeks now (week1: 205.74, week2: 205.55) and taking measurements. Not sure what else I can do.

    I’ll stick with my program and start adding in some walking. Any other tips or suggestions to track fat-loss?

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK NextLevelDiet. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • Yeah, I too am guilty of jumping from diet plan to others as well, I do believe that I need to have tried every single fat loss system that was available, but in the end not one of them made it easier for me to shed and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets because my work buddy who told me awesome things about it and so far to date I’ve successfully dropped 16 lbs within 4 weeks!

  • I’m type one diabetic and I have a difficult time getting stronger. I’m anal with macros so I’m sure it’s not that. I get confused about whether to do low carb with high protein or go ketogenic. You got anything?

  • My goal is to get leaner. I think actually I know I’ve done amazingly over the past 2-3 months but I haven’t weighed myself in months. My goal really is to look good in the mirror not so much my bodyweight. Any tips, warnings etc.?

  • My Body Mass report as on 22nd June
    weight 82.3 KG,BMI 27,RM 1751 CAL.,MUSCLE MASS 28.2%,VISCERAL FAT 16%,FAT 29.4%, My age is 64 years. Am I skinny fat?

  • Hi, the link for the meta-analysis on the effect of cardio on muscle growth seems to refer to another meta-analysis. I wanted to understand the diagram in your video about that. Thx

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation!!!

  • Sir, you made this very simple! Thank you! I’m a noobie with some gainz that got lost during quarantine and converted into fat. This really clicked, more than any other video I watched. Subscribed.

  • This does work as I just realized this is exactly what I have been doing lol not even knowing. I was skinny fat so this worked for me. It was hard as hell and still kinda is but results are very rewarding. This girls I’m kinda seeing can’t keep her hands off me when I pass by her �� love the videos respect ✊

  • How do you actually know how much calories your body needs? How much calories your body burns? It is not easy. Sometimes some dudes look ripped, lean and big. But never tell you about those steroids they are injecting.

  • This video is amazing! It helps me remember of times when my cousin used Custokebon Secrets to get rid of 19 lbs and enjoy being healthy again! Many people want to lose fat, however we also require to stay nutritious, which is what exactly Custokebon Secrets gifted.

  • Who would have believe that I will finally find a diet that works. It’s called NextLevelDiet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK NextLevelDiet. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • Do you know how long you can sustain this routine? Im currently around 14/13% body fat and wanted to do a recomposition until I hit a body fat of around 10%.

  • Its still surprises me, how some people don’t know about Custokebon Secrets, even though a lot of people get great result with it. Thanks to my buddy who told me about Custokebon Secrets, I’ve lost a lot of weight with it without starving myself.

  • Wow! This video has done awesome, congrats! I watched it previously and just saw a link in a Facebook group so thought I’d check it out again! The views have rocketed!!!

  • Imagine going fully green (eat nothing but greens and plant protein ) and doing all this you’ll have the most testosterone ever!!! And would look so much better in so little time. Really DIET is 95% there’s a lot of science in a kitchen

  • hi can you give me some advice/tips… i have some belly fat that i am trying to get rid of as well as putting on some muscle..i am paralyzed so i cant do a lot of abs exercises… i work out 3 times a week, i play tennis 1 day and swim another so i get some cardio in.. i am been working out since april of last year but recently discovered all i was doing was wrong including eating bad.. i have recently changed my diet and i think i am on the right track in the gym but not sure..so could you please help me out???

  • How exactly do I find out what my maintenance calories are? And how exactly do I track calories on home cooked meals that I haven’t cooked? How am I supposed to know every single ingredient that’s in a meal like that?

    Any help for a noob like me will be appreciated. I’ve been kicking my butt in the gym it’s just the nutrition part that’s holding me back from seeing results

  • Thanks for this great info. A quick question, can you still achieve these results by doing cardio on your off days? I have been doing resistance training on Tuesday, Thursday & Saturday, with cardio on Monday, Wednesday & Friday. Thanks a bunch!!

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • You really know what you’re talking about, and you explain it so simple. Definitely see your channel growing big in the near future!

  • Stop wasting your time on calculating every single calorie. Visit NextLevelDiet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

  • Question brother?
    for a hard gainer with less than a year lifting experience how long would it take to get the same physique as you have right now?
    i mean right now i weight about 143lbs and want to go to 163lbs of pure lean muscle and i am hungry to change my body for the better and to look like you are.

    How long would it take me to build my ideal physique?

    Thank you, bro(Y) btw you look, awesome man!

  • Foreal though, you guys should totally check out the discord! Free and great advice 60% of the time that works every time. https://discord.gg/picturefit

    See you there!

  • Loosing fat and building muscle might seem hard, but keep in mind that the bodyfat percentage decreases automatically if muscle is gained but fat mass remains the same. Gaining more muscle than fat is totally doable but will look like you lose fat and build muscle

  • If you wanna lose weight eat clean and do hit, if you wanna bulk up eat between 12 and 8 only and push it to the limit lift heavier

  • Is it really best to eat the most on your training days though? Doesn’t your body do a lot of muscle repair/growth on your rest days? So wouldn’t it be beneficial to eat the most (especially protein) after each training session? I always have a voracious appetite the day after intense training, but not as much appetite on other days (including days where I train)

  • Who would have believe that I will finally find a diet that works. It’s called NextLevelDiet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.

  • I GOT SIX PACK IN ONE MONTH!!! I took diet plan from *Next Level Diet*. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes

  • It seems im the best possible type: in 2019 i had a high dose chemo and thus 6 months of no movement at all and im obese af sitting at 100kg 1,80cm. thanks life

  • This video is amazing! It helps me remember of times when my cousin used Custokebon Secrets to get rid of 19 lbs and enjoy being healthy again! Many people want to lose fat, however we also require to stay nutritious, which is what exactly Custokebon Secrets gifted.

  • I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • Hi Michelle! Good to see you again! At you very sexy, beautiful figure �� Frankly, it’s nice to look at you ����❤ And anyway, you make feel better! Good luck to you girl!!!

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit *Next Level Diet*. You chose

  • I am 204 pounds, what exactly should I eat on 1gram of protein per pound of body weight…
    I ask coz 204 pounds of protein seems a lot…what exactly should I eat @steve buckle

  • I’ve been working on both for the last 2 years. I weighed 257lbs at my heaviest and was weak, soft, and in generally poor shape. I decided to make a change, now weighing 200lbs without sacrificing my previous strength (prior to gaining weight).

    To do this, I figured I had two options:
    1. Go on a diet, quickly lose a bunch of weight, THEN start rebuilding (low success rate, based on previous attempts).
    2. Change my diet, slowly loose weight, and rebuild the muscle at the same time.

    I chose the second option this time by:
    1. slowly changing my eating habits, and slowly introducing workouts. (October 2017 January 2018)
    2. started off by reducing sweets, and short walks (January 2018 June 2018)
    3. changed more of diet by nearly eliminating sweets, and taking long walks (July 2018 December 2018)
    4. changed diet again to cut our more junk foods (potato chips, processed foods, etc.), and started jogging (January 2019 June 2019)
    5. started focusing diet on more healthy options (vegetables, lean meats, cheat meals), longer jogs/short runs and a slight weight program (June 2019 January 2020)
    6. adjusted diet to be as well balanced as I can, multiple short/long runs weekly, and a regimented weight lifting program (January 2020 March 2020) (May 2020June 2020)
    7. high focus on a balanced diet to meet workout needs, run 4-6 miles multiple times a week, workout 4-5 times per week with specific goals (July 2020 Current)

    As of this posting, I weigh 201lbs after the morning workout. I’ve gone from a size 42 waist to a size 35. I don’t have a six-pack (yet), but I managed to rebuild a fairly decent form (legs, chest, shoulders, back). More to come as I continue on this journey.

    Thank you Ryan for the free videos that help challenge me when I get stagnant.

    [Edit] I’ve kept a journal through this whole process. It really helps with the times I’ve faltered. It’s easy to go for two weeks without exercising… if you allow it to be so.

  • That last statement can be srsly true, lotta lifters who workout seriously and micromanage everything might have body dysmorphia.

  • His advice is 100% sound. I was skinny fat. Contrary to what other trainers may tell you training on a calorie deficit is the best way to go (otherwise your belly and moobs will just get bigger and having a chunky pair of arms won’t make up for it. I learned this the hard way)

    So I trained on a mild calorie deficit until I was 12% body fat. I was expecting to look tiny but I packed on enough muscle to have a warrior physique.

    This is the best, no nonsense and to the point fitness channel on YouTube. All the others just confuse matters by overcomplicating things.

  • What is the best product or brand to lost crazy amounts of fat? I read lots of superb opinions on the net about how exactly Custokebon Secrets will help you lost a ton of weight. Has anyone tried using this popular fat burn method?

  • Nice video sir. I have a doubt though… If I’ll be in a deficit of 300 won’t I loose approx 1pounds in 10-12 days… Isn’t my weight supposed to be the same while on qrecomping… Also say I have maintenance of 2000kcals to recomp I start with 1700-1800kcals as I loose weight won’t I have to drop my calories by 100-200 again as my metabolism will adapt to lesser calories… Or should I stick to those 1700kcals of 3-6months and not decrease it further as my body adapts…what are your views plz?

  • Hi there, great video! The link you provided above regarding the impact of cardio on muscle growth, refers to a different study (that of melatonin supplementation). So, question: should I run right after a weight training for fat loss or not? And if not, when should I do cardio?Thanks man!

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from Next Level Diet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • Here is the guide.
    -Don’t use a different program than what you normally used.
    -eat at a slight caloric deficit
    -Be a beginner, otherwise this takes ages.

    Or bulk and cut like normal, as this is faster. Especially for beginners.

  • I sadly still struggle with this issue. I sleep longer so I don’t eat as much, which is my way of fasting. But at the same time, I don’t work out like I use to. I still go out and walk a bit, even though it’s not gonna make a big difference, but I’m still moving around and whatnot. I do need to set a meal plan for myself since I don’t follow one.

  • Yes make a series 2days a week for moderate body because at last all your video comments has the same answer that how to loose fat please make a series from start to end

  • Does Custokebon Secrets (do a search on google) help me lost lots of fat? I see a lot of people keep on talking about this popular fat burn method.

  • this is total bs. you DO NOT want to be doing HIIT daily. maybe at best 3 times a week.
    you CANNOT do bodyrecomp unless you’ve slacked on your diet or have been away from gym…i bet he won’t mention that either based on his first 2 mins of the video.
    bodyrecomp is only for those that’ve skipped out on gym for a while or just never paid attention to their meal plans. it isn’t something you can do year round you try to do it for 12 weeks or so. it isn’t something you do it’s something that happens once you get your meals in check and get back in the gym or just get your meals and check and stay in the gym but it’s main purpose is to get your your lost strength and lost muscle back.it isn’t something that first timers need to do first timers just need to get in the gym and get on a proper meal plan that checks of all the macros and micros for the day.

  • My goal is to get leaner. I think actually I know I’ve done amazingly over the past 2-3 months but I haven’t weighed myself in months. My goal really is to look good in the mirror not so much my bodyweight. Any tips, warnings etc.?

  • Hope you enjoyed the video! For those interested in my diet and personal workouts, give me a follow on Instagram ( https://www.instagram.com/jeremyethier/ ) where I’ll be posting them regularly on my story. Cheers!

  • This still surprise me, how a lot of people have no idea about Custokebon Secrets, even though many people get great results because of it. Thanks to my buddy who told me about Custokebon Secrets, I’ve lost tons of weight with it without starving myself.

  • I’m going for a body recomp but I’m focusing mostly on slimming down first and then hoping to add muscle later, but I am still lifting weights as I slim down

  • When you say Leaner, and put on the growth on the muscle, Is that you mean, you have to add cardio on your program, for example 3-4 a week?

  • Are there any apps or websites that you would recommend that would help finding bmr and putting together or help in the direction of putting meals together?

  • Hello, I am still lost I understand the concept, I just don’t understand how much calories I have to consume to successfully achieve this type of body. I was doing 1200 calories, low carb, 30-40 min exercises. Help!

  • So if the goal is to primarily lose fat and obviously still build muscle, should I continue to lower my calories as I lose weight? Or stay at the starting calorie limit?

  • if necessary, do you do live video chat with your clients??? Also I am in NYC….I could not find your treadmill model the one you have under your bed, can you recommend me one please??

  • My cousin laughed when I told them I was planning to lose fat with just using Custokebon Secrets, but after I showed these people amazing results right after I used it they are begging me to tell them about it. Of course I won’t let them know the details about this diet plan, lol

  • If you wanna lose weight eat clean and do hit, if you wanna bulk up eat between 12 and 8 only and push it to the limit lift heavier

  • You spent 20 minutes saying the same thing over and over using different phrasing. Thank you for wasting my 20 minutes I can’t wait to never listen to your marketing strategies again.

  • I GOT SIX PACK IN ONE MONTH!!! I took diet plan from *Next Level Diet*. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes.

  • Its still surprises me, how some people don’t know about Custokebon Secrets, even though a lot of people get great result with it. Thanks to my buddy who told me about Custokebon Secrets, I’ve lost a lot of weight with it without starving myself.

  • Good vid… To all the numpties who say “it’s tHerMoDyNamics bro…. Calories in vs calories out”….. Yea because hormones, micronutrients, get bacteria and neurotransmitters don’t matter….

  • I GOT SIX PACK IN ONE MONTH!!! I took diet plan from *Next Level Diet*. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • First off, thanks! Your videos are the best. But, why do you show soo many clips of ppl doing pull-ups/pull-downs behind the head when you know and even have made videos that they are wrong and more dangerous??? That just confuses me.

  • Hi Michelle! Good to see you again! At you very sexy, beautiful figure �� Frankly, it’s nice to look at you ����❤ And anyway, you make feel better! Good luck to you girl!!!

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit *Next Level Diet*. You chose

  • I read loads of good opinions on the net about how Custokebon Secrets (just search it on google) can help you lost a lot of weight. Has anyone tried this popular diet plan?

  • 3.49 0.8g of protein per lb of bodyweight???

    Noooo, 0.36g per lb.

    0.8g per kg of bodyweight.

    Your really need to be careful giving people advice because you are giving wrong information.

  • This video is definitely amazing! It helps me recall of times when my wife used Custokebon Secrets to lose 19 lbs and enjoy being healthy again! Most of us would like to lose fat, but we also need to remain healthy and balanced, and that is what exactly Custokebon Secrets given.

  • You still can with a slight deficit if you have enough body fat…smaller deficit…not necessary to bulk at all…macro counting is not necessary either…

  • Great video sir straight to the point. I will be starting this from 1 March as my exams are going on right now. Due to the exams I have some muscle and gained fat too. I hope this will help me out. Thanks you so much sir��

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • I read plenty of superb opinions on the net about how Custokebon Secrets can assist you lost a lot of weight. Has any one tried this popular fat burn methods?

  • It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from NextLevelDiet are doing a great job. Visit their website and see for yourself.

  • Stop wasting your time on calculating every single calorie. Visit NextLevelDiet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

  • I’m currently underweight and I plan to get to my weight goal. After than I planned on doing recomp onward to lose all the accumulated fat and build muscle. Is this a sound plan or should I do something else?

  • If im 185 pounds and kinda skinny fat i need to eat 185g of protein every day? Also how many calories should i eat? Sorry i was confused

  • Hello, I am still lost I understand the concept, I just don’t understand how much calories I have to consume to successfully achieve this type of body. I was doing 1200 calories, low carb, 30-40 min exercises. Help!

  • as a skinny fat guy! I think il just focus on losing fat! Was skinny my whole life.. 58kg and 180 cm! Made some changes and went up to 78kg now! But very unhealthy and fast! Just within few months! So i have a lot of fat on my hips, ass and legs.. and of course on my stomach but i dont have a beer belly. But the problem is i look just as skinny as i did at 58kg.. i just became skinny fat! And you cant really tell the diffrence unless i undress. So i decided to do some hometraining to get bigger chest and shoulders, but im probably not eating correctly and probably too much calories, so ill end up getting too fat around my hips and stomach for my liking!:( So i think i have to undo my fat gain and then start training when im skinny again so i can gain kg without being scared

  • Jesus, who was God in the flesh of a man, died for the remission of sin, including yours, was buried, and rose form the dead 3 days later. If you simply believe in this to apply to you and trust Jesus to save you from the second death, then you have everlasting life in heaven. As Jesus says in John 6:47 “verily, verily I say unto you, he that believes in me has everlasting life.”

  • 3.49 0.8g of protein per lb of bodyweight???

    Noooo, 0.36g per lb.

    0.8g per kg of bodyweight.

    Your really need to be careful giving people advice because you are giving wrong information.

  • I’m 46..was 340lbs. Diabetic etc,, I started the 5×5 and worked my weight down to about 290 and changed my workouts to more of 3×5 but added a few more exercises. Things are going good. I am getting stronger and have new veins popping out of my calves and forearms. I actually today saw my fist vein popping out in my next. On my off days I just added 30 mins of incline treadmill work and swapped to a low carb diet. I really enjoy your videos. Thanks for making them.

  • Just visit website Next Level Diet and get personalized Diet and Training plan with amazing tips. I lost 15kg in two months. Finally, I have a six pack.

  • I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Next Level Diet really changed my life for the better.

  • When it comes to eating healthy, you have to never fall victim to modern day fad diet plans. Extreme diets undoubtedly are a risk for your health, especially ones that seriously restrict your daily nutritional intake. While they might induce rapid loss of weight, these diets will never be a long-term solution for your waistline. You should check out Custokebon Secrets on google since it isn’t just another fad diet where you starve yourself.

  • Yeah, I too am guilty of jumping from diet plan to others as well, I do believe that I need to have tried every single fat loss system that was available, but in the end not one of them made it easier for me to shed and maintain the weight off. I ended up trying for the very last time with the Custokebon Secrets because my work buddy who told me awesome things about it and so far to date I’ve successfully dropped 16 lbs within 4 weeks!

  • Great article
    At 62 it is taking me forever to gain muscle and any extra calories want to go right to my waste
    I will keep pumping and get this diet tuned in. I have weight trained for 40 years

  • So what’s better eat less carbs or less fat foods?? Avocados really fuck up my nutrition plan and I have no problems with carbs since that’s my main energy source but I’m confused

  • this really has inspired me……. THANK YOU bro….. but i have a question. Hope you have a few seconds to respond.

    i got huge after 3 years in gym… but then spent 2 years out… gained allot of fat… Do you think During a solid 12 week BODY weight program that gets more difficult as the weeks progress I would recomp!!!
    I also am running for 45 minutes on rest days……

  • That’s was very informative.
    How do training skinny guy with belly fat? It is 2 different concept which make me confuse. I’m trying to gain weight with supplements and light weight exercises at home. I noticed my arms and belly start bulk in 3 weeks! Which weird..

  • Finally someone that knows his stuff (the science) and is natural for real.
    So many fake naturals out there that are giving advice like they are natty but have that dark secret in the medicine cabinet. I like your informative videos keep it up!!

  • I’m pretty good on the caloric deficit but my problem is getting the Protein, I need. I’ve resorted to drinking 2-3 protein shakes and 2 protein bars a day. It’s been rough but working it out. Great content, by the way

  • Stop wasting your time on calculating every single calorie. Visit NextLevelDiet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

  • Good advice, but you dont need as much protein as he suggesting anywhere from 0.7 1 gram per pound of lean body mass is all you need to make gains

  • Hope you enjoyed the video! For those interested in my diet and personal workouts, give me a follow on Instagram ( https://www.instagram.com/jeremyethier/ ) where I’ll be posting them regularly on my story. Cheers!

  • As expert, I’m sure Custokebon Secrets is great way to lost a lot of weight. Why don’t you give it a chance? maybe it’s going to work for you too.

  • When considering eating healthy, you have to never fall victim to modern day fad diets. Extreme diet plans are a threat for your health, especially ones that seriously limit your daily nutritionary intake. While they may induce rapid loss of weight, these kinds of diet plans will never be a long-term solution for your weight problem. It is best to check out Custokebon Secrets on google search engine since it isn’t just another fad diet where you starve yourself.

  • Not only I lost fat and gained muscle, but I feel more energized and productive throughout the day. My sleep has also improved drastically. Website called Next Level Diet really changed my life for the better.

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • Great video I just subscribed to you. I’m currently trying to lose weight whilst training with weights on each muscle group.

    I’ve progressed onto supersets now but struggle with food mostly because I have a kid, so it’s difficult some days.

    I have used MFP before but got frustrated after a few days although really it gets better I guess, once you have stored your repetitive meals/snacks it’s easier to track I assume?

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK *Next Level Diet*. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • Sir, you made this very simple! Thank you! I’m a noobie with some gainz that got lost during quarantine and converted into fat. This really clicked, more than any other video I watched. Subscribed.

  • So, doctor, I am 12 years old and I love working out and I eat like 1,200 calories a day of lots of protein, but I’m wondering if that I won’t grow to my full height. What are your thoughts?

    (P.S Love the Vids man keep it up, they’ve been helping me so much with my fitness journey)

  • HI @Mike:) Most deferentially your efforts of making such a high quality videos are shown (content and editing) no doubt! i’ve watched all recent ones and olders.. your most recent ones seems similar to me (i guess you figured that thats what people on YouTube look for the most ). but still.. it would be great if you could focus on things others (fitness gurus) dont. keep up the great work you do!!! thanks for sharing all your knowledge

  • Wish I was your neighbor man ready to turn these fat into muscles but have no idea what to do just like when you start working out

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have Next Level Diet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • i started 3 weeks ago and i’m wondering if it’s normal that i don’t lose any weight / very very little weight since i’m building muscle aswell??

  • Says there is no point going over.8g protien per pound [which seems true]
    Points to studies that compare eating more than.8 with eating much less than.8g/lb
    I see someone can’t logic very well. Neither study compared.8 vs more than.8 they compared too much vs too little.

  • Does Custokebon Secrets really work? I see many people keep on speaking about Custokebon Secrets. But I’m uncertain if it’s good enough to lost crazy amounts of weight.

  • I knew which foods I need to eat to lose weight, but I didn’t know how much. Diet plan I got from NextLevelDiet contains portion sizes for every meal. Fantastic!

  • so just a quick summary. Eating 2lb/per pound protein or more is essential to do body recomposition, and the the output and input should be almost the same. Which means that we can build muscle and loss fat at the same time. Do you think body recomposition is better than bulking up and then cutting? Great video,man

  • I want to go for weight training,primarily to prevent muscle loss during weight loss. Initially I want to shed just5 KGs in 3 months. My protein intake is 65 g.to 80g.,and Carb intake is 140 g.to 175 g.My current weight is 80 KGs height is 175 CMs.and age is 64.My current muscle mass is 28.2.Please guide me to reach my target.I had not measured my muscle mass at 90 KG.But at 86.7 KG it was27%at 83.6 KG it was 27.1%,at 82.3 it was 28.3% but after 3 months of lower body work outs it was almost same.I want to recompose my body only,not ripped muscular body,am I supposed to go for multiple sets initially? Is it ok if I start with one set of all exercises?I am 64

  • Does Custokebon Secrets (search on google) help me lost a ton of weight? I notice lots of people keep on speaking about this popular weight loss methods.

  • Yes good idea would really appreciate your workout and a series about it ���� also does this advice follow for younger viewers I’m 16 I have been lifting weights for 2 years now but always struggle with stamina and fat loss if you could do a video on this topic about building stamina up I would be very appreciative as I can’t afford your programme just yet keep up with the quality videos tho brother ��❤️

  • Hi! What about underweight people that want to gain more muscle than fat? In this particular situation, is body recomposition possible?

  • Just subcribe from sometime watching you because you own up to your mistake, not like some “big athlete “, keep up the good work Jeremy.

  • I’m hungry all the time. Calorific defecit is a fiction. In a state of semi-starvation I can maintain my weight. Losing weight, well I get sick every now and then.

  • What would I do if I am very overweight with a very small glutes. I want to build my glutes and lose weight overall. Do you take clients?

  • In your experience, what’s the ideal percentage of calories that should be coming from protein (approximately)? Also, what percentage of YOUR calories come from fat? I’m curious, because my % of calories from fat is pretty high (can get up to almost 50% on any given day), but I usually keep my protein intake at at least 0.9g/lb of bodyweight.

  • Hi, the link for the meta-analysis on the effect of cardio on muscle growth seems to refer to another meta-analysis. I wanted to understand the diagram in your video about that. Thx

  • I’m hungry all the time. Calorific defecit is a fiction. In a state of semi-starvation I can maintain my weight. Losing weight, well I get sick every now and then.

  • In the last year, I went from 353lbs to 282lbs, I was just calorie counting and cut out soda. I plateau and lost hope after a few poor little me bitch pitty months, i got a gym membership and hit it 5 days a week at 5am. But haven’t gotten diet back on track. And man macros, calibers etc sounds taxing and exhausting.

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit *Next Level Diet*. You chose

  • in this lean bulking video https://www.youtube.com/watch?v=ZYJqTNvv1Ys
    you suggested a calorie surplus of 5-10% while here in this video of body re composition, you are saying opposite i.e. 5-10% calorie deficit. Got confused by it. Are lean bulking and body re composition different? I thought both have same goals: to gain muscle while minimizing fat gain. Thoughts?

  • You don’t want to lose weight, you want to lose fat. By following stupid diet plans, I was primarily losing muscle mass. Oh god, how dumb I was? You only need correct diet and some kind of training, and the best thing is that you can find both (and much more) on website called *Next Level Diet*.

  • this is the quality content I have been looking for im at 395 right now with 8% body fat and I want to be at 405 with 3% body fat.

  • Hey Doc! I am a gym rat, over 60 and I have just started developing a belly. I just started reducing my caloric intake this week. I weigh 178, I plan on taking in about 150 grams of protein. Does that sound about right?

  • High protein, low calorie, low impact cardio like walking… seems to work well for me. Calisthenics strength training. Thanks for the video!

  • As I’ve understood(I don’t say I am correct, I would appreciate any clarification), the calorie deficit is for reducing weight(not necessarily for reducing fat, it may result in muscle loss). I also know that protein and fat, both, are mandatory to increase muscles(of course with the physical workout).

    1. But I still don’t know, is reducing the “fat intake” necessary for a body recomposition? So that the body would use the “body fat” to provide the proportion of fat required for muscle growth, not the one nourished by the nutrition.

    2. How if you feed excessive protein to your body? How is the extra part being stored in your body? fat? muscle?

  • I am glad you emphisized that it basically only works for newbies in the gym at the beginning of your video lol.:35 sec yes it definitely depends on your current level of muscle lol. After a descent year of training you won’t be able to recomp unless you go on roids.

  • I read plenty of superb opinions on the net about how Custokebon Secrets can assist you lost a lot of weight. Has any one tried this popular fat burn methods?

  • I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.

  • in this lean bulking video https://www.youtube.com/watch?v=ZYJqTNvv1Ys
    you suggested a calorie surplus of 5-10% while here in this video of body re composition, you are saying opposite i.e. 5-10% calorie deficit. Got confused by it. Are lean bulking and body re composition different? I thought both have same goals: to gain muscle while minimizing fat gain. Thoughts?

  • It’s still surprise me just how some people do not know about Custokebon Secrets (just search it on google) even though a lot of people lost crazy amounts of weight with it. Thanks to my buddy who told me about it. I have lost tons of weight.

  • I would say that, if you are too overweight, it would be better to focus on losing fat. Gaining muscles is great, but when you’re fat man.. you just want to not be fat anymore. After you get to around 25%, it’s easier to focus on recomping without feeling disappointed with your progress.

  • In the last year, I went from 353lbs to 282lbs, I was just calorie counting and cut out soda. I plateau and lost hope after a few poor little me bitch pitty months, i got a gym membership and hit it 5 days a week at 5am. But haven’t gotten diet back on track. And man macros, calibers etc sounds taxing and exhausting.

  • This is so freaking helpful. Thanks for this. I love your comments on trends vs. absolute numbers. I always tell my clients that we’re looking for macro changes, not micro daily changes.

  • Ok, I know that I’m old. I need a hefty bump of cocaine just to keep up with the video nonetheless apply the information. I’m doomed �� ��

  • Says there is no point going over.8g protien per pound [which seems true]
    Points to studies that compare eating more than.8 with eating much less than.8g/lb
    I see someone can’t logic very well. Neither study compared.8 vs more than.8 they compared too much vs too little.

  • I love playing soccer and that clearly cardio and a lot if it. However, I still want to lose weight and put on muscle at the same time.

  • I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • What do you do when your body has lost the weight? Do you continue to build muscle? Is your body going to be skinny or ripped after the body recomposition?

  • Thanks once more Stevie. Much appreciated.

    Info is straight forward. No prolonged build up to the crux of the matter.

    That NEAT concept I needed to hear. Definitely will incorporate it and subconsciously push myself at work, at home to move more.

    Much love brother.

  • During this process should you be losing weight or be around maintaining? Since you are eating at a deficit but still gaining muscle mass which is heavier than fat

  • I only follow/listen to certain people on YouTube John Meadows, Erin Stern, and Jerry Ward.
    Welcome to the club.
    Love the blunt, no bullshit style.

  • So that means our protein intake should be higher than our carbs and fats….right?
    But what if my body only needs 132 g of protein and I am eating 236 g of protein…so then will it be ok or I should just eat the exact amount of protein that my body needs and not eating beyond that?
    Please reply to my questions.

  • Ok, I know that I’m old. I need a hefty bump of cocaine just to keep up with the video nonetheless apply the information. I’m doomed �� ��

  • If you ask me, it’s really hard to gain muscle and lose weight at the same time, but website called Next Level Diet is great for that. They also calculate your BMI and calorie intake for FREE and provide you with diet meal plan and training plan

  • you can not get muscle mass without increasing your caloric intake, doing so naturally increases body fat at the same time. However, this is why diet is crucial to success.

  • I sadly still struggle with this issue. I sleep longer so I don’t eat as much, which is my way of fasting. But at the same time, I don’t work out like I use to. I still go out and walk a bit, even though it’s not gonna make a big difference, but I’m still moving around and whatnot. I do need to set a meal plan for myself since I don’t follow one.

  • Its still amaze me just how some people have no idea about Custokebon Secrets (search on google) despite the fact that lots of people lost a ton of weight using it. Thanks to my personal mate who told me about it. I have lost crazy amounts of weight.

  • I read many people keep on speaking about Custokebon Secrets. But Im uncertain if it’s good. Have you ever try this popular weight loss secrets?

  • Does Custokebon Secrets really help to lost a lot of weight? We’ve read numerous good things about this popular fat burn diet plan.

  • Stop wasting your time on calculating every single calorie. Visit NextLevelDiet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

  • hi
    sorry i wanna put it real simple
    am 200 lb
    so i need 200 grams+ of protein/day (quite a challenge)
    according to google 100 gm steak got 25 grams protein
    so i need to eat 800 grams steak everyday!
    finally unfortunately that is a whopping 2160 calories everyday:
    https://www.google.ae/search?ei=qskOX4qoNYyjgwe-k7LICw&q=calories+in+steak&oq=calories+in+steak&gs_lcp=CgZwc3ktYWIQAzIGCAAQBxAeMgYIABAHEB4yBggAEAcQHjIGCAAQBxAeMgYIABAHEB4yBggAEAcQHjIGCAAQBxAeMgYIABAHEB4yBggAEAcQHjIGCAAQBxAeOgQIABBHUOe7BVjCxAVg0MUFaABwAngAgAHXAYgBxwuSAQUwLjcuMZgBAKABAaoBB2d3cy13aXo&sclient=psy-ab&ved=0ahUKEwiKpc6l9s7qAhWM0eAKHb6JDLkQ4dUDCAw&uact=5

    so how can i be on a deficit then?! walk every day stead state?! is this really gonna work?!..

  • In your experience, what’s the ideal percentage of calories that should be coming from protein (approximately)? Also, what percentage of YOUR calories come from fat? I’m curious, because my % of calories from fat is pretty high (can get up to almost 50% on any given day), but I usually keep my protein intake at at least 0.9g/lb of bodyweight.

  • Not lying lads. I start seeing obvious progress the day I start weighing my food. Even ketchup. Wife and friends call me crazy. But when they see progress, they start weighing their food too.

  • My Body Mass report as on 22nd June
    weight 82.3 KG,BMI 27,RM 1751 CAL.,MUSCLE MASS 28.2%,VISCERAL FAT 16%,FAT 29.4%, My age is 64 years. Am I skinny fat?

  • I’m pretty good on the caloric deficit but my problem is getting the Protein, I need. I’ve resorted to drinking 2-3 protein shakes and 2 protein bars a day. It’s been rough but working it out. Great content, by the way

  • It’s still amaze me just how a lot of people do not know about Custokebon Secrets (do a google search) even though many people lost a ton of weight using it. Thanks to my personal pal who told me about this. I have lost tons of fat.

  • Wow, I’m super impressed. I just learned so much more in this one video than the last 10 I just watched. Love that you get right to the point ����

  • When you say Leaner, and put on the growth on the muscle, Is that you mean, you have to add cardio on your program, for example 3-4 a week?