Transcript
00:00:00I could tell you that at 10, 11, 12% body fat,
00:00:04you're gonna look amazing.
00:00:06And you're gonna look better than 98% of all men.
00:00:10Then it becomes a question of how motivated you are
00:00:12to actually just continue.
00:00:14And what level of sacrifice is worth it to you?
00:00:19What happened with me and what I always advise people to do
00:00:23is start just by looking at globally from 30,000 foot view,
00:00:28what do you know you're doing like not well right now?
00:00:32Like, are you drinking excessively?
00:00:34Do you end every night with a pint of ice cream?
00:00:38Like, you know that you're doing some things wrong.
00:00:41So you make one pass at the obvious stuff
00:00:45and you just do it for a couple of weeks, you know?
00:00:48And you see how you progress.
00:00:49And what will normally happen is,
00:00:51it's usually those are the most offending,
00:00:53they're the biggest offenders when it comes to nutrition
00:00:55that you will notice some quick weight loss
00:00:57when you stop it.
00:00:58There's a place for carbohydrates in people's diets,
00:01:01I believe, but you have to have a healthy respect for them
00:01:04because they're the most likely to be overeaten.
00:01:07Like the desire to eat five steaks is not there
00:01:10for most of us.
00:01:11But you could pound a whole plate full of rice and then some.
00:01:14So I think people need to be cautious
00:01:19of overconsumption of carbohydrates.
00:01:21And they're not aware portion sizes really impacted them
00:01:24because they'll say, no, I had rice and pasta.
00:01:28And I would say I have rice and pasta too every day.
00:01:31But like, I probably don't eat as much as that person does.
00:01:34So portion sizes when it comes to that
00:01:36is one of the areas people do not have
00:01:38a good awareness about.
00:01:39Kind of hidden offenders.
00:01:40I mean, there's sugar in a lot of things
00:01:43that is used just to make these things more appealing,
00:01:45especially, you know, like yogurts, right?
00:01:48People will have fruit on the bottom yogurt,
00:01:51but it's like loaded with sugar.
00:01:52Or my first experience was oatmeal.
00:01:55I was reading the bodybuilding magazines in my teens
00:01:58that every bodybuilder ate oatmeal in the morning.
00:02:00So of course I was buying Quaker Oats,
00:02:02but I was buying those little packets
00:02:04and they have brown sugar in the bottom.
00:02:06And it's like, they were loaded with sugar.
00:02:08They were not the equivalent of Quaker Oats
00:02:10from like a canister.
00:02:14And so here I'm thinking I'm doing something right,
00:02:17but I'm not because there was more sugar in that
00:02:20than there was in a bag or in a bowl of Trix cereal.
00:02:24I always look for sugar and fat.
00:02:26That's what I look for.
00:02:27Dietary fat, there are nine calories per gram of fat
00:02:31versus four calories per gram of protein or carbohydrate.
00:02:35They're much more calorie dense foods.
00:02:37So when you have fats on your plate
00:02:40in any way, shape or form,
00:02:43calorically that dish is going to increase pretty quickly.
00:02:46So you have to be mindful of them.
00:02:48If you want to lose weight
00:02:51and achieve a hypocaloric state to get there,
00:02:53you're gonna have to take in fewer calories
00:02:55than you're burning.
00:02:57That's why I would look at fat content,
00:02:59but sugar is just really not necessary.
00:03:01It's just one of those things that our bodies do not need
00:03:05and tends to be too inviting
00:03:10to the point where people have a hard time
00:03:12stopping eating sugar.
00:03:13So I think that's one of the fastest ways
00:03:15to get yourself on track
00:03:18is to try to minimize the sugar content in a food.
00:03:21And then I look for protein
00:03:22because I think that protein has a lot of benefits
00:03:25in terms of improving that ratio of fat to lean muscle
00:03:29and also for its ability to satiate you.
00:03:32So if you're eating a higher protein food,
00:03:35you're likely going to find yourself
00:03:36feeling satisfied and full faster
00:03:38than if it's just a carbohydrate-based meal.
00:03:41So those are the three things that I look at
00:03:43every time I turn a label around.
00:03:44Protein, sugar, and fats.
00:03:47I eat breakfast in the morning,
00:03:49and I have usually, again, I'll give you typical meals.
00:03:51I have oatmeal.
00:03:53I even put some pumpkin in the oatmeal itself,
00:03:56some canned pumpkin,
00:03:57just for some additional vitamins and minerals.
00:04:00Protein shake and maybe some egg whites.
00:04:03So I get good amounts of protein.
00:04:06And for lunch, I'll have a grilled chicken wrap.
00:04:10Again, I'm trying to prioritize protein at every single meal.
00:04:13And I'll try to have a Greek yogurt
00:04:15that has limited sugar in it.
00:04:18Then I'll have a protein shake usually after work,
00:04:22only because I know that when I get done with work,
00:04:24usually at six o'clock, I come home,
00:04:26the kids are there, they want to play.
00:04:28I wind up just having something to tide me over,
00:04:31realizing that my dinner's going to occur later at night
00:04:33after my workout.
00:04:34What happens, though, is that workout occurs
00:04:36at around 10.30 to 11 o'clock at night.
00:04:38So dinner happens at around midnight for me.
00:04:41That's always, again, based around a protein first,
00:04:46so usually chicken or steak or fish,
00:04:49and then fibrous carbohydrates.
00:04:51So it's going to be something like, I like edamame.
00:04:55It's, you know, it has good protein in it.
00:04:58And I'm not fearful of the soy protein that's there,
00:05:01especially in that limited amount.
00:05:03Broccoli.
00:05:04And then I have my starchy carbohydrates,
00:05:06which my favorite of all time is sweet potatoes.
00:05:09So I'll have sweet potatoes or pasta or both.
00:05:12When men put on body fat, that is the first place to go on
00:05:16and the last place to come off.
00:05:17When I start to see a little bit of fat on my body,
00:05:21it's right there.
00:05:22And it's because that is the absolute first place to go on.
00:05:25The shamefulness of how your body does this
00:05:28and what it does to us is that it kind of works
00:05:31from this top-down approach.
00:05:32Like you'll lose fat first from here,
00:05:34and then it kind of goes down, and the last place is here.
00:05:38So it works in this top-down approach.
00:05:40It's the level of strictness of nutrition.
00:05:42And when I mean the level of strictness,
00:05:43it's not just in the foods that you choose,
00:05:46but the consistency with which you choose them.
00:05:50So how long can you sustain this really clean diet?
00:05:55I hate the word clean diet,
00:05:56'cause usually when people say they eat clean,
00:05:58it's actually the first thing,
00:06:00it's a red flag, but they don't.
00:06:03But I think it comes from having a sustained ability
00:06:07to eat in a very restricted way.
00:06:09But it's sometimes the price that you pay
00:06:12in terms of maintaining a lean physique,
00:06:15especially naturally,
00:06:16because that's how your body starts to lose fat.
00:06:18And especially as you age,
00:06:19you start to lose collagen and skin thickness.
00:06:21So it looks even more of a challenge.
00:06:23But this top-down approach is sometimes good
00:06:27because it allows you to start to see
00:06:30like the upper row abs underneath the chest.
00:06:33Or so when you start to get into better shape,
00:06:35you might've noticed this yourself.
00:06:36You start to see like, okay,
00:06:37my lower chest isn't as saggy anymore.
00:06:40It's actually starting to take some shape.
00:06:42Well, what's cool is that's actually
00:06:43that little spark of motivation that like,
00:06:45I wanna keep going.
00:06:46You continue down that path.
00:06:48Sometimes you sharpen up the diet a little bit more.
00:06:50Sometimes you take one extra night of, you know,
00:06:54socializing or drinking out of the schedule
00:06:56and you start to see it, you know, go even lower.
00:06:59You start to get that second row of abs.
00:07:01Then it becomes a question of how motivated you are
00:07:04to actually just continue.
00:07:05And what level of sacrifice is required
00:07:08or is worth it to you to continue.
00:07:11And that's the caveat that I always say.
00:07:12I mentioned early on, like, is it that important to you?
00:07:15Because I could tell you that at 10, 11, 12% body fat,
00:07:20you're gonna look amazing.
00:07:21And you're gonna look better than 98% of all men.
00:07:26So whether you had that little tiny, you know,
00:07:29area of fat around your waist,
00:07:31you're still gonna have your abs.
00:07:32You're still gonna have defined shoulders and arms
00:07:35and, you know, some veins popping out in other places.
00:07:38Like, is that good enough so that you experience
00:07:43the health benefits you already would, you'd be there.
00:07:46Aesthetically, you're probably really happy
00:07:48with where you are now compared to where you came from.
00:07:50And you still get to live a life
00:07:52that's not as filled with sacrifice to get there.
00:07:56And that's the battle people have to wage
00:07:59and ask themselves, how worth it is it to me?
00:08:03(gentle music)
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