The Fundamentals of Body Recomposition Macronutrient Calculations to get rid of Fat and Build Muscle

So what about those that haven’t left in 6 months and gain fat while decrease muscle size should they come back and go straight to a cut

Amazing video. Very well made, all these others ones are just so confusing. Thanks man, I know I’m 3 years late but I appreciate this video a lot.

I have been lifting weights and doing cardio/HIIT since quarantine started. I would weight train for 1 to 1 1/2 hours for three days. I would also do HIIT for 30 minutes for four days, and at times include a full body workout. I am currently 144.8 lbs, I noticed I gained a little bit on my legs but not my glutes. I also noticed I have a bit more fat on my stomach. So when I do the carb calculator to find my macros, should I put it as I don’t exercise or include that I do?

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.

What about me, I have been going to the gym for 4 months now, was obese now am just skinny fat. I go to the gym 6 times a week. Do I calorie cycle?

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?

Hey Matty! I know stretch marks are permanent but do you have any tips on them? Because losing weight I am getting red ones on my left bicep and also really red ones under my arm by my armpit on the back shoulder.

I have calculated mine and my carbs value is lower than my protein. Is that right? Everything I’ve seen the protein has always been more. I’m pretty sure I’ve calculated right.

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 always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from Next Level Diet and I was able to select foods that fit my budget.

Well, I am a 16 year old teenager who was a bit overweight. I started lifting weights and at the same time focused on my proper nutritional diet and in three months, I got some rookie gains and also lost 10 kgs of weight.

Did you hear about *Next Level Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

As specialist, I do think Custokebon Secrets is actually great way to lost lots of weight. Why don’t you give it a shot? perhaps it’s going to work for you too.

Make it simple. Visit website NextLevelDiet, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #nextleveldiet

1.3 % (recommended intake percentage ) × 139 (my weight)
= ×4 ( 4 calories per gram in protien)

20% ( fat percentage )× 139 ( my weight ) = ÷9 (calories per gram in fat )

So what if you are not overweight and don’t have fat to lose, can you recomp your body / add muscle with adding minimal fat / weight?

Great video mate, you finally demystified this for me! It seems really simple now. I’m gonna be cutting seems like a good time ��

The calories seem really high. I’ve been struggling trying to lose weight (I already have a large muscle mass) and with an average of 1500cals/day, carb cycling I have not lost any weight and it’s been a year. I don’t know what to do or if maybe there’s something wrong like hormonal issues. I’ll be 45 this year and have never had issues losing weight. But after the birth of my last baby FIVE years ago… I haven’t been able to shake that last 20 pounds. I lift weights 6 days a week and do 45 minutes of Cardio on top of that with one rest day. I’m terrified that if I eat more calories I’ll just gain weight. My body composition has changed slightly, but my clothes don’t fit any differently and I’m just exhausted mentally and physically. I too am hoping to get my implants out and I wonder if that’s not one of the many issues with which I’m dealing (I’ve got too many symptoms to mention) but the surgery is about $7800 and I just can’t afford it. ��

There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. NextLevelDiet is a great tool to start with because it gives you everything you need to reach your fitness goals.

Amazing content and animations! Could you share what software you use to edit your videos? �� Trying to improve both my physique and editing skills ��

Hello there, have you considered Custokebon Secrets yet? Simply do a google search search. On there you’ll find an awesome tips about how exactly you can lost a ton of weight. Why not give it a shot? perhaps it’s going to work for you too.

I don’t understand how I should be eating 3k calories a day. I weigh 115kg and if I multiple by 31 times I get 3565. This number is dramatically high and I doubt I will ever lose weight if I are 300 calories a day (500 for deficit). For the last two weeks I have been eating 1000 calories and doing a PPL workout routine 6 times a week, dieting and have lost 4kg in total. Could you please explain how my deficit calories are 3k even but I can still do my proper gym routine with a diet of 1000 calories? Thank you in advance!

Genetics, that’s a hooey term for Thyroid Optimisation and thyroid hormone uptake.

The reason why sleep is important for fat loss is due to the relationship between the Thyroid Gland and the Pancreas.

Lack of sleep or food forces your body into an Adrenaline cycle (Stressed state) instead of the T3 cycle which is the fat burning / muscle building system.

This hormone producing gland is like the clutch in the car where active it lets up and the car moves and inactive it’s depressed. You can hit the gas as hard as you like if the Thyroid is depressed through lack of sleep or starvation you will be revving on the spot burning sugars and not fat, if anything you will start to get mad cravings and urges to eat more food and start to suffer serious brain fog and fatigue and you will give in to those cravings because hormones regulate your idle mental state.

An idle mental state is your relaxed, untaxed and otherwise resting self, ever find yourself looking into the fridge for the 4th time and not knowing why or maybe you have a day where you don’t really eat at all and don’t even feel hungry? Your hormones are literally guiding you about 100% of the time, even if you are in the gym, if your hormones are sub optimal your motivation, energy levels and protein uptake is also sub optimal.

What does this have to do with the Genetics side, as mentioned before it’s hooey you have probably heard of ectomorph, mesomorph and endomorph, these three categories are literally just how well your thyroid is performing.

A hard gainer or Ectomorph will have an over active thyroid gland (HYPERthyroidism) this means that in their blood their free T3 will be abnormally high, thus activating the pancreas to flood their body with Insulin which affects their food uptake cycle as higher insulin levels means lower blood sugar and therefore fat burning, however high free insulin also has the side effect of suppressing hunger and an additional lethargy from not eating enough when they work out means they likely won’t be physically able push themselves hard enough to see a significant gain. however no matter how much they eat their Insulin levels are always off the chart and as their their blood sugar is constantly low; on top of this insulin + sugar is required for amino acid uptake, their amino acids uptake is inhibited meaning they urinate or crap out their food en mass and don’t really put on muscle, while they are motivated and want to do well, they can’t seem to put on muscle weight easily but they also don’t get fat either, usually you will hear them claim to eat lots but they are quick to give away food as they are never hungry.

The flip side is the Endomorph who can’t seem to shed weight easily keeps a reasonably high level of body fat and can’t seem to get quality rest, HYPOthyroidism, is the mechanism at play here, fatigue is an issue for them, snoring or even sleep apnea creating general lethargy, due to impaired thyroid function when they diet they quickly fall into the adrenal dependance which further creates sleeping issues and poor recovery often giving rise to excessive and even unbearable DOMS close to fibromyalgia levels and this in turn compounds motivational problems, they sit at a higher state of blood sugar though meaning they do put on muscle but you just can’t see the cut past all the fat. Additionally due to the adrenal cycle over the T3 cycle, brain fog becomes a real issue you often hear the old joke big & dumb, well that’s all the thyroid affecting concentration.
Additionally patience is an issue when on the adrenaline cycle, these people become easily irritated and can become grumpy when dieting, due to the excess fatigue at play finally they find themselves eating a lot snacking and hungry all the time, it’s the brain kicking out food hormones to bolster the thyroid due to the lack of quality sleep they are getting due to restlessness through low T3 levels, this is due to the lack of free insulin in the body, they are never in the fat burning cycle for long as they constantly feel hungry, the list goes on but they are the polar opposite of the Ectomorph because their Thyroid is not functioning properly.

The mesomorph is someone who has reasonably optimal Thyroid function they put on muscle and can regulate their weight easily, they don’t feel abnormally hungry or tired, in fact their motivation levels are optimal and their muscle gain is stable, they are well rested and usually those annoyingly energetic and ready for anything types however drifting into either class of over/under active thyroid is quite common and if prolonged they may find themselves falling into that spiralling system long term.

The Thyroid 100% of your bodybuilding starts and ends here, it controls how you are in and out of the gym, from motivation levels, fatigue, mood and to a large extent lifting capability.

How to become optimal:

Get tested for a kick off check these levels and don’t worry if your Doctor hasn’t heard of most of these, standard blood tests only test for the presence of general thyroid hormone but all of these are required for optimal function:

T3
T4
TSH
Free t3
Free t4

Also it is advisable to take the Two Hashimoto’s Antibodies tests just to be safe, Hashimoto’s can become life threatening during bulks or cuts so just make sure you are covered especially if you have anxiety symptoms:

TPO antibody
TG Thyroglobulin Antibody

Once you know where you are with your thyroid and have these chemicals optimal surprisingly everything else falls right into place, because motivation, quality sleep and muscle mass are all regulated by this gland.

Interesting sub fact about the adrenalin vs T3 Cycle, often you will hear the buzzword “Starvation Mode” this is just short hand for going into the adrenals over T3 cycle basically T3 regulates insulin and Adrenals don’t and therefore your hunger levels go through the roof, your blood sugar becomes unstable and you start metabolising every ounce of food you ingest, it’s not that your BMR lowers or your metabolism slows down, that flies in the face of thermo-dynamics, your body will always expend energy at it’s Base Metabolic Rate regardless of food… (X weight against gravity and all that good physics stuff means you can’t physically burn less unless you weigh less and weight fluctuates about 1kg between morning and night with food and water)

What is happening is, as your T3 and therefore your insulin starts decreasing and your adrenaline system is increasing your blood sugars naturally rise and your body starts to claw at everything you digest before your fat stores, your bile ducts go into over drive giving you superhuman digestive power and as a side effect indigestion, your forager brain goes to seek food day & night, meaning you sleep poorly and find your self at the cupboards and fridge for no reason and the feeling of hunger becomes a literal distraction.

TL:DR Do yourself a favour and sort out your Thyroid Gland. Adrenal Fatigue is no joke and you won’t burn fat comfortably without it.

What is the best way to lost a lot of fat? I read lots of great opinions on the net about how Custokebon Secrets will help you lost a lot of fat. Has anyone tested out this popular fat burn secrets?

Daaaaamn, some complicated stuff! No wonder I’ve been scratching my head for years trying to figure this out. Thanks for breaking it down for us brotha!

I read lots of good reviews on the net about how Custokebon Secrets can assist you lost lots of fat. Has anyone tried using this popular weight loss methods?

My mate laughed when I told them I was gonna become slimmer with just implementing Custokebon Secrets, but after I showed them incredible results after I used it they’re begging me to share with them about it. Of course I won’t let them know the details about this diet plan, haha

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.

I can’t believe I found this website. Next Level Diet completely changed the way I look at diets. When I started following their diet plan, I realised that diet isn’t something you should be scared of and it can easily fit in your daily routine.

Have you ever seen issues with holding too much water weight with Creatine? i am sensitive to water weight gain over the last two years for reasons i cant seem to figure out…is there a type of creatine better for this? ideas for why i might have become more sensitive to water weight gain?

So simple, yet so effective. That’s how would I describe diet plan from NextLevelDiet. Now I belive that simplicity is the key to brilliance.

Body recomp is only gonna work for beginners, if your more experienced like if you’ve been training for about a year or more this method is going to be extremely hard to do, might as well just stick to bulking and cutting at that point.

NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Next Level Diet*

I read Jeff’s book The ultimate guide to body recomposition.. And the book really keep up its title.. Great piece of scientific work.. Much required for anyone who wants a transformation..

Hi trying to understand this. Do I understand correctly that we have a choice of calories or grams? I can either weigh food or add up calories?

My abs are sizzling now… So the ladies are like Ughhh…. Great video…best vid I’ve seen on the subject… Finally demystified this ish

Hey I started working out recently to get muscle and strength. I’m 5’8, 190lbs and would want to get down to 175. Ive started eating once a day and take 3 scoops of protein shake after my workout. Would you recommend that for me to gain muscle and loose weight at the same time?

Hey buddy, as a medical student I sure know you are consuming way too much protiens. The recommended dose for even builders is 1.2/kg-2g/kg, not lbs. you have to take 1.2g/kg weight not lbs weight. Please guys don’t make this mistake. Excessive protein intake can seriously damage your liver. Also if you do high amount of mental work make sure you take adequate carbohydrates because our brain only uses carbs as energy source nothing else.

hes seems like he doesn’t want to make videos any more or seems that he doesn’t enjoy it anymore. Don’t force yourself to do anything you don’t like

How is that? In the end, skinny fat still needs to choose whether to bulk or cut?

I hope you could explain the phases intended for recompositioning skinny fat body type.

It’s still astonish me just how a number of people have no idea about Fenoboci Diet Plan although many people with it. Thanks to my personal mate who told me about it. I have lost tons of fat.

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?

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!

I’d like to see a video for fat loss as it pertains to older people. I’m 61 and I recently started putting on more body fat than I’ve ever had in my life.

Thanks for the video. My question is when the P+F+C is added for the gains it’s only 645 calories, so where do the other 2355 calories come from if it were a 3000 calorie diet?

What about water fasting for 1 to 2 days per week and eating normal/ slightly over caloric intake the rest of the time? Easier for many, plus many health benefits in itself

I,m confussed,.. sorry bad brain fog! ” I don’t do Carbs” just tell me please if i,m right with my calculations Pro 145g Cal 2200g Fat 48g i,m 55 with MS and i just wish to try something different when it comes to my daily intake, was doing keto, lost the weight but now want to build & maintain muscle, thnx Great Vid btw ty

Please verify for me: Total amount of calories to maintain per day is confusing, if I use the TDEE formula then it would be different with what you are suggesting (to multiply it by 31-35 per bodyweight in kg), therefore I can not design the expect meal to build muscle and lose fat.

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..

So does 10 20 sets per muscle mean compound moves AND isolation moves? So 10 20 chest compound moves and another 10 20 sets for triceps/delts? Or does the bench count? I just don’t want to over train arms.. thanks.

I Love how Tao knows and is into X’s music
One video he had the Riot instrumental and this one Fuck Love instrumental
Btw huge fan You are sooooo underrated, Imma miss this when you blow up, but You need to blow up sooner or later
Much love and support��

is
41% Fat
46% carbs
13% protein
Too much for a 15 year old who’s 200 pounds and is currently doing full body and also specific muscle workout for 22-40 mins a day too much? Because that the percent that I ate today even tho i only had intake 854 calories today.

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?

You’re amazing man, so clear and concise whilst being so damn funny! Incredible info that most other Youtubers make you pay for, and no BS! 5 Star brother ***

I got my diet plan from NextLevelDiet and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

Browney, Athlean X and Jeremy. They really gave me motivations and inspiration. Also, I learnt a lot about what to do and what not to do! I used to watch Mike Chang too when I was 13. I follow his workout routine and it does show progress (sadly to know that people call him a scammer. I don’t know why). Now I’m 20, and fat. Trying my best to get rid those fat. Thanks to them and my disciplines also consistency, I lose 10kg in 3 weeks. And now only have 20% of body fat. Another 5% to go! ��

P/s: Just sharing you guys my good news and hope you will be motivated! ☺️

As I said in another video where you suggested even multiplying your weight by 13 to hit a deficit, that’s way too high for an average person, and especially one you’re recommending this protocol to. By at least 20% more than is required for maintenance. It makes sense for someone who already has a much lower bodyfat ratio, but not for who you are recommending the ideas in this video to. Personal experience has shown that the deficit needs to be way lower than that, and even the various TDEE calculators show just how off “bodyweight x 14 16” is. It’s really off. 2,550 calories for someone at 170 induces bulking if they aren’t already stacked. 2000 might lose 1/4 a pound a week at best.

I have one question. If I don’t eat enough calories, then the protein I eat will be digested to transfer to energy. Then what do I have to build muscle? The protein have already been digested.

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

What about progressive overload? I thought the concept was that you do the same workout without switching it up for a long time and increase weight or intensity?

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

Hi! Thanks a lot for this helpful video. By the way, I notice a lot of people keep on talking about Custokebon Secrets (search on google), but I’m not sure if it is really good. Have you tried Custokebon Secrets? I’ve heard some amazing things about it and my friend lost lots of weight with it, but she refuses to tell me:(

What is the best way to lost tons of fat? I read many superb opinions on the net about how Custokebon Secrets can assist you lost crazy amounts of weight. Has anybody tested out this popular fat burn secrets?

Hey mate..haven read emails yet,,but takin few days off now till we’d..so I catch up on fitness emails.,,will change gym soon and And then start a plan of urs,,soon

I read loads of good opinions on the internet about how Custokebon Secrets can assist you lost lots of weight. Has anyone tested out this popular weight loss secrets?

What time should we eat if workout at 5:30am? I’m also considering intermittent fasting, because he suggests to eat before and after workouts to recomp

When considering eating healthy, you must never fall victim to modern day fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your every day nutritional intake. While they may generate rapid loss of weight, these diet plans are never a long-term solution for your waistline. It is best to look up Custokebon Secrets on google search engine as it isn’t just another fad diet where you starve yourself.

Protein synthesis > protein breakdown = if someone is adopting a deficit of -400 to -500 cals only on rest days, where protein is high enough to allow regen from the previous day’s workout (and rest-day carbs are high enough to maintain
decent glycogen for energy levels for tomorrow’s workout), logic stands to say they would still build muscle (over just maintaining it), while speeding up the breakdown of lipids and still have energy to train hard????

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’m a skinny fat, 5ft woman and I am lost AF �� I dunno what I should be doing, am I meant to go on a calorie deficit, or swap my macros around so I have more muscle fuel and less fatass fuel? Please help ��

Whats the rule of thumb when bumping up specific numbers so my numbers according to this is 155g of protein and 400g of carbs I think i wanna bump up my protein for bulking to maybe around 160g so would i bring my carbs down -10g or -20g?

Thanks for watching my video on calculating your macros for fat loss and muscle gain. I hope this helps you reach your goals if there’s anything else you need help with let me know.��

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

Very inspiring and motivating. Each step’s details, pros and cons, is well explained with right calculation. All the efforts combined in this video is highly appreciated and recommendable. Thank you #JeremyEthier

What about cardio though? Im currently working on losing a lot of fat, since i’m obese, doing a lot of cardio and resistance training. I’m at a 35% calorie deficit, mostly eating protein and feel like i’m still building muscle quite fast (noob bonus?)

I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, 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

This stuff is Not simple or easy. Why is it soooo friggin complicated?!

I’ve lost over 60lbs by working out more & eating less (by Intermittent Fasting/smaller portions). I look like a less beefy in the chest version of one of your before pictures, but getting lean just seems too complicated.

Everything is just an estimation no matter how hard you try & specifically calorie count each bite of food you put in your mouth. So you’re still going by trial & error day by day seeing if you ate too much or too little. Not to mention you have to workout so hard that afterward you don’t wanna even think anymore.

I’m ranting…. I’m frustrated.

I can’t continue doing the same thing I’ve been doing because I’ll just be tearing down muscle getting smaller & smaller, but if I don’t figure this eating/calorie counting nonsense I’ll just get fat if I cut out or cut down the cardio.

Its still astonish me just how some people have no clue about Custokebon Secrets even though a lot of people using it. Thanks to my buddy who told me about it. I’ve lost crazy amounts of fat.

Only 5’5? I’m twice that height and have to do twice the work lol. I’m not skinny, I’m more slender/stocky. I put on enough weight, if I try hard enough lol.

creatine doesn’t seem to work at all for me, was taking it for several months and haven’t noticed any significant increase in muscle gain

how can cutting number can be higher on protein than bulking? where do you get your numbers from? i cant belive a word your saying. your numbers are so high it insane

Get muscles like me, I got 7kg of lean muscle mass in two months only. I visited website called NextLevelDiet, they provided me with 30 days diet meal plan and training plan. Their tips helped me to gain muscles as well.

Yay it’s working, I weight same or but pants fall off, arms bigger and look nicer and only been at it for a month. I wanna trim 10pnds in fat tho and be 165 and get like 2/3 inches more on arms hope I can make it

If gyms are just re-opening for you and you’ve spent the past couple months either training inconsistently or with minimal equipment at home, then I think that this is the perfect opportunity for you to apply the protocol I go through as your body will likely be primed for a body recomposition to occur. Give it a shot and let me know what you think and here’s the written article on the blog for those interested: https://builtwithscience.com/lose-fat-gain-muscle/. Cheers!

☝��question please:if I only can make 15 push-ups/day,,, can you advise me which is more in body composition,, do it one time, or divide them into groups 5 rep/set?

This GUY IS OK,
BUT ATHLEANX IS NOT
��(RYAN HUMISTON) CHANNEL�� IS THE BEST WITH NO BULLSHIT MUSIC OR HOMOSEXUAL SIDEKICK
ATHLEANX IS FOR GRABASS
KIDS AND GAY GUYS

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 guess I’m skinny fat, because I weigh 52kg but my bf is %29. I’ve been with a nutritionist in a 1200calorie diet for 3 months and I didn’t really starve myself, the amount of food was okay for me but I never saw any changes!! Even if the scale went down 2kg and that’s it… I’m not sure what type of diet I should follow because I just feel I can’t lose any fat at all. I’m also lifting 4-5 times a week and doing some cardio:( ����

I was put on your channel but Christine from Simply Nailogical, and I’m so happy she mentioned you and your gorgeous partner Stephanie. I know you’re not supposed to judge a book by its cover, but when I saw you in the thumbnail, I braced myself for the infomercial-gym-nut screaming “YOU WANNA LOSE WEIGHT? GAIN MUSCLE? WELL LETS GO GO GO!” And was so pleasently surprised with your eloquent, soft spoken, and research driven speech. I hate being yelled at and never find those things motivating. Thank you for being so lovely!

I read plenty of good reviews on the net about how Custokebon Secrets will help you lost a ton of fat. Has anyone tested out this popular lose weight secrets?

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!!

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!

Hey Matty I’ve been watching since the mesomorph, ectomorph endomorph video, I built a training program focused on burning fat and building muscle for individuals in case #1 I was wondering if you could take a look and give me your thoughts? You can find it on my twitter @SwoldierDSyR. THANKS! and keep up the good work

Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

Did you hear about *Next Level Diet*? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

I’ve heard when cutting to prevent stalling every 3rd or 4th week go to maintenance calories to sorta reset your hormones, then resume your deficit.

Site called NextLevelDiet is the very best for your body improvement. I shed 20kg by following their diet regimen strategy (I likewise had cheat meals) as well as training strategy.

After struggling with weight loss for years, I was able to lose 16 pounds in my first month as I finally found a solution that targets weight loss in 5 different ways. If you really wanna loose weight, watch short review video in my channel to see how I did it. Don’t just read/watch all the success stories, become one. Stay motivated always!

See the question more than any other on forums, a lot of the misinformation comes from those who feel the appearance of being leaner means they built muscle and lost the fat, probably the biggest perpetrator of them all to intermediate lifters.

im confused with all that LB thing… does that mean if i am 58KG, should eat 200g of protein a day?
58/0.45 = 129LB
or 129lb/2.2 = 58KG

and when you multiply my weight in pounds, you get to 206g of protein a day, which is just insane

What i find funny is that some say 1g per kilogram is enough and then someone using pounds say you should be taking at least 1g-1.5g per pound, which is half of that of the kilogram and im like wtf

Sorry but your calculation of proteininput/day is just false…. its suggested to take 1.2 1.6g / kg per day… not 1.2 1.6 / lbs…. so with 225 g you are waaaaaay above!!!!

As specialist, I do believe Custokebon Secrets can be good way to lost a lot of fat. Why not give it a chance? maybe it’s going to work for you too.

this is def gonna help, ive already lost 30 pounds in the past month, and have been putting on alot of muscle, but now i want to get to more cutting, and i was just going to do protein shakes and like 1500 calories a day, but for my tdee that would be super low, so im gonna bump it up and have healthy foods:) thanks

You are awesome thanks for this! I’ve heard about this many times before, but this is the first time I heard it where It actually not only made sense to me and taught me how to apply it without being too technical.

Good information bro. I have playing around with my macros recently and have been able to cut fat and build muscle up 60% fat, 20% carbs and 20% protein