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Thank you VERY MUCH!
Greg I’m curious what is your waist measurement?
Paul recently posted..Movie Night
31.5-32″ relaxed. 31″ when flexed.
Thanks Greg. In terms of diet, I’ve been doing something really similar to this almost daily and it’s made my life so much easier and more relaxing overall (plus I love Chipotle). You lose that obsession and can relax and have fun going out on the weekends while still shedding BF. Love your blog btw.
You forgot the mention the exercise that one should do after leaving the club, it burns about 300 kcal. Looking at your appearance I would assume a 1000 kcal excercise per day. ;)
I slightly alluded to sexual intercourse when I said, “If you are having a couple wild nights where you will be drinking a lot of alcohol then you will want to get plenty of activity! This can be accomplished by walking to the club or home from the club. As well as plenty of dancing and other activities…”
Hence ‘other activities’
So did you get much action? Haha, just joking. I read it and then I saw the two blonds and immediately thought of an action which didn’t catagorize under other activities. You had fun and your book inspired me to keep working out.
Greg,
I read your report and really enjoyed it. I regularly use the strategy of skipping breakfast, having a small first meal for lunch, and a large dinner even when I’m not on vacation. This helps me with damage control when I eat out for dinner and lose even more fat when I don’t.
My go-to low-cal drink is something we here in North Florida call a”Gatorade”. It’s flavored vodka and water with just a tiny splash of sour mix… tastes just like a Gatorade!
Awesome that you were able to lose fat while on vacation!
Alykhan
Alykhan – Fitness Breakout recently posted..Reap the Benefits of Low Carb Diet Plans
Sounds like a delicious alcoholic beverage! Jealous you are in florida haha. And yes this is a killer eating strategy for dieting and staying lean. I’ll probably continue this style of eating for life.
Hey Greg,
I’ve been following your shredding program by the word for the past 8 weeks and it works great! I got rid of almost 10 kgs of fat over 2 months! And I now have a 4 pack (for the first time in my life!!)
However, this is my ninth week and over the past 3 fasting sessions my weight’s been hovering around 63.5 (+/- 300grams). Does this mean my body’s too used to the fat burning fasting sessions or should I reduce my daily calorie intake?
The rate of weight loss may just need to slow down to 0.5kg per week. Keep going for another week and your weight will continue to come down.
I am very impressed that you were able to finish a vacation thinner than when you started. I usually end up gaining 3 to 5 pounds on vacation. I considered my trip to France this summer that was a 10 day trip a success cause I only gained 2 lbs.
Fitness Wayne | Strength Training, Weight Loss and Paleo Health recently posted..Tough Mudder: 11 mile obstacle course
Hey Greg
when trying to gain as much muscle as possible without any fat gain, would you recommend that you should always cycle your carbs, as in only eat 100-120g on rest days and then up them on training days. or will gains come any faster by eating higher carbs every single day, including your rest days? Thanks man
Most important thing is the overall calorie surplus. No more than a 1500-2000 calorie weekly surplus. That works out to be around 200-300 average daily calorie surplus. After that you can benefit from more calories/carbs on training days (+500 over maintenance) and less caloreis/carbs on rest days (-200 under maintenance).
Hey Greg, love your work. I’m 16, I weigh 135 pounds, a lot of it is muscle. Should I be eating on a calorie deficit to lose some fat to add definition or should I not be because of a growing body. I am currently on a diet of a protein shake for breakfast, chicken breasts for lunch and dinner and a protein shake before bed, low carbs on non training days and some carbs on training days.
I don’t think you should be eating at a calorie deficit. You still are growing and it sounds like you are already lean. You can keep your calories low during the day but I would suggest feasting at night.
Do you consume a protein shake in the morning during intermittent fasting?
Nope. That would not be intermittent fasting if you had a protein shake in the morning.
Hey, Greg love the site, think ive read every post twice!
I was doing the bounus phase of visual impact just before i went to vegas (Sin City). I went abit crazy on the food and beer and ive come back after two weeks later 8 pounds heavier :(
Barely see and definition around my waist any more and now I dont no where to start.
I want to rush straight back into cutting again, Bt should i clean bulk for a couple of months and start the process again, if so do you think its wise to take fat burners while bulking,
5’7
now 162 pounds
roughly 14% bf
Keep up the great work
I recommend burning off any extra fat you gained while on vacation. After you get rid of the fat then you can think about lean gaining. My favorite fat burner is just good ol black coffee. Most fat burners are over hyped, over priced, glorified caffeine. You should be able to lose those 8 lbs fairly quickly. I’m betting that a few of those pounds are just extra water and glycogen from the excessive eating.
Hey, greg very good advise, OMG thank for these tips, i am going for vacation on december, and i will apply this Good man..!!
Oh greg right now my workout it is strengh and fat loss I am training 5 days, 2 week ago i got sick, a fail 2 days in that week, but when a return to full again i noticed that my shoulders lose strengh other muscles fine, even chess and triceps got more but shoulders i have to lower the weights a little, do you know why happened that??
I saw your video “american psycho workout” and my question it is , how do you achieve doing that bridging stretch exercise without lying on the floor
greetings,
PD: you blog it is getting better and better , you should put some speed and agility training
Perhaps you are doing most of your shoulder exercises after training chest. This will pre fatigue you. Otherwise it is strange that you only lost strength on your shoulders.
Here is my tutorial on the bridge – > http://www.kinobody.com/1066/stand-to-stand-bridge-tutorial/
thank you…!!!
Hey Greg,
I’m 15, 147 pounds. will it affect my growth if i eat at a calorie deficit? I’m in great shape(cardio wise) and strength wise but i have a decent amount of fat on me. I do the whole interment fasting thing and I take a multivitamin (One a Day Teen Advantage) when i eat lunch around 12:30-1:30. The multivitamin is to make sure i dont lose out on any nutrients.
I’m not a doctor so I can’t answer this question. With that said my younger brother was overweight and went on a diet (probably around the same time as puberty) and lost 20 lbs in 5 months. During that time he had a massive growth spurt and surpassed my height. Clearly dieting didn’t stunt his growth. So if you choose to diet I recommend keeping the deficit very small. Don’t lose more than 1 lbs per week. Also allow for a couple of higher calorie days every week. Also you should be getting 80% of your food from natural sources to ensure you get plenty of vitamins and minerals.
Thanks really helped clear things up man.
This is the diet ive been doing: After what you’ve told me i really could use some adjustments cause its not really natural…
Fast til first meal at 12:30-1:30 (Choblan yogurt with berries and flax seeds, builders bar, and an apple)
Go to the gym at 4
Afterwards i drink a EAS Protein Shake w/ a teaspoon of coffee in it and a banana.
Around 9 i eat dinner. (Rice, chicken and plenty of veggies)
I drink green tea afterwards
I’ve been doing this everyday of the week for a month. And days im not lifting i might play some light basketball, soccer or go for a 1 mile run and then walk the mile back home. What do you recomend? Cause i now know that im definately overloading myself.
Thanks for the advice so far its been a real help.
What’s wrong with this plan? Looks good to me.
Oh..haha my b. Thank you!
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