Take the physique quiz and build your best body ever:
Premium Quality, Science-Based Supplements:
(Save 15% with coupon code YOUTUBE15)
Connect With Me:
——————————————————————————–
The #1 Fat Loss Mistake You Must Avoid
In today’s video I’m covering one of the most common fat loss mistakes many people make, which is not having a proper “post diet plan” in place after their cutting phase has ended. They put in the time/effort to lose fat with a consistent cutting diet and muscle building/fat burning workout plan, but then once their fat loss phase has ended they simply revert back in the other direction and re-gain what they lost. Keep in mind that the same general fat loss nutrition principles you followed to burn the fat will be the same ones you follow to keep the fat off. This is not about following some “12 week shredding diet” and then going right back to your old habits afterwards. If you want to achieve a lean body with six pack abs and maintain it long term, you need to realize that this is something you’ll be doing for life. Along with this basic mindset shift, you also need to follow some important steps once your initial cutting phase has ended. This involves getting out of your calorie deficit and back to your calorie maintenance level as soon as possible, but making sure that you do it in a measured way since a certain degree of metabolic adaptation will be at play and your maintenance calories will be lower than they were at the start of your cutting diet. You don’t need to follow some slow drawn out “reverse diet” approach, as that will simply prolong your calorie deficit. In this video I outline what to do instead, as well as how to approach your cutting to bulking transition if muscle growth is now your primary goal. Hope you find this fat loss nutrition video helpful and that it allows you to steer clear of this very common fat loss mistake so many people make.
source
✅ Get my Free "No B.S Muscle Building & Fat Loss Guide":
👉 https://www.SeanNal.com/muscle-fat-loss-guide.php
great information and keeping it real!
Why you Always spit when you talk
I'm nearing the end of a very long fat loss phase, since I started as obese. I've only got a couple more pounds to lose, and that'll take me only another week or two. However, I still will be kinda high body fat. Well, around 28-30% (female) so after this fat loss phase is done, I'm gonna switch to body recomp for a while. Because I don't wanna get alarmingly skinny first. I've only been training consistently for around 6 months so I should still be able to recomp.
Thing is though I'm exercising a lot more now compared to when I started, so despite I'm 50lbs lighter, my maintenance, or TDEE, is still roughly the same, if not more. At this "last spurt" of my fat loss, I've been doing a pretty aggressive cut at an around 800-1000 cal deficit, if not a bit more, eating at 1200 cals for first 3 weeks, then another 2 or 3 weeks. But I'll probably start with around 2000-2100 cals after my fat loss phase, and then increase if that's not enough.
Because more likely I'll probably need somewhere around 2300 cals for maintenance but I'm honestly not sure, because recently my weight loss has been very random, like sometimes dropping 5-8lbs over night, and then nothing for a few days, etc. I'm thinking that's probably got something to do with that I kinda recently was sick with fever, which might have made me (and still to some extent) burn more calories than I normally would. I don't seem to have lost any muscle though, maybe a very slight amount, but my gym performance hasn't changed much at all.
But anyway these weird, sudden drops in weight has me kinda confused about what my maintenance cals really are. Because obviously my TDEE has to be a lot higher than I think, for me to have lost almost 15lbs in 6 weeks, even though 4 of them were at 1200 daily cals, because two of those weeks were at guesstimated maintence cals. So I mean clearly something is going awry with my maths there lol. But frankly I'm just gonna take advantage of that for now until I've hit my goal weight. Then I can puzzle out what my actual maintenance is.
Week 24 in thumbnail is actually my favorite type and I want to be that type 😂😂😂
Thanks sir
Just achieved 37 pounds gone and very nearly at 10% body fat. Trying to be shredded with good muscle tone and grow strong. Definitely going to maintenance calories first before even attempting a bulk and slowly trickle more calories in
When I "reward myself" after reaching a certain goal, I give myself one cheat meal. That's my reward.
been cutting for 5 months and prob are around 17% bodyfat but was so tired after those 5 months i lost 52 pounds of fat and even gained strenght while being intermidiate strenght level, did a huge dirty bulk last year but the strange thing is last couple weeks i was eating 2250 kcal a day around 750 kcal below maintance kcal and i was thinking about eating at maintance kcal for 2-3 weeks and then shred the last fat till 12% so i went straight to 3k kcal and after a week i was getting huge pumps again in the gym looking super veiny and the weird thing was that i gained zero weight… not even 1 pound now iam 3 weeks further and the weight is exactly the same as when i upped my kcal from 2250 to 3k😂gonna start cutting again prob at 2500 kcal and see what happens
Hey Sean
I have a question, please :
Let's say I'm in maintenance for 2-3 weeks and want to star the lean bulk. Isn't it necessary to up the calorie intake when the weight is stuck? What's the limit recommended for calorie intake ? By how many calories is it recommended to add when stuck? Thank you
Ari from Israel ❤
Lesson learned: do not reach my goal. If I never reach my goal, I can never erase my accomplishment.
So, how long do you stay at maintenance and slowly adjust upwards, before going into a meager calorie surplus for bulking? Specifically in the context of just having finished a massive weight loss from obese to healthy.
I did This, 30 pounds snuck up on me recently and now I have to burn it off again 😂. Oh well it happens
Then there are people like me, been cutting for 4 months (down from 20-25% bf to 13%~) and now im terrified to eat at maintance to lean bulk, as im unsure on how to calculate a new TDEE
Basically, stop eating sugar
The maintenance phase is almost more important than the fat loss phase …
Without an after the diet plan you will not have long term success…start thinking about it before you get to your goal "fail to plan…plan to fail"
Just train. Even if you gain too much some of it will be muscle.
We all end up in the dirt anyway
Body weight times 15. My calorie maintenance is around 5100 calories T_T boy do I need to lose weight lol
Fix subtitles please, great video though
This happened to me.twice. I'm on my third attempt, fml.
Was 215 now I'm at 198 need to dropp to like 155-160 and keep it there.
You really have to count the maintenance calories and not try to just estimate – Iam 5ft10 and 150 lb woman and the estimate for my maintenamce calories was sth between 2000 and 2400. I weighed and calculated everything I eat for a few days and I found out I eat regularly 3500 calories while maintaining my weight. That is a huge difference!
Summary: Once weight loss is achieved, recalculate maintenance and eat maintenance or +200 for lean gaining.
I have always struggled with keeping the fat off in the long term. Mainly cuz of diet+training inconsistencies. But now im way more consistent and got to lose more weight than I ever done in my life I decided to train at home with body weight and eat clean/track kcals. Im not someone who likes to go outside so having my training at home is 100% more consistent
A question i really need some insight on is, while im losing fat i do the extra cardio i need for a deficit as well as doing my heavy resistance training and a slight decrease in food – once im done and im ready to eat at maintenance, ill be doing less of that extra cardio.. so do that mean that my activity level will technically decreases as well as my maintenance calories? Not saying ill become non active. Just aill aim for 10k steps a day instead of 15 to 18k. But will that decrease in activity effect how much i should be eating?
5:16
You're not an irrational animal, DO NOT REWARD YOURSELF WITH FOOD. Aim higher than food, drugs and sex when talking about rewards, it will belittle you to yourself
Hey, i know that guy, that's me
I was a Master Fitness Trainer (MFT) in the military reserves. What you refer to is the commonly taught term called MAINTENANCE TRAINING, holding onto the goals reached. Nobody thinks this far ahead; like what a dog is going to do once they caught the car they are chasing down the road.
i started working out 2019 dec-Jan . i went from 94kg to 84kg Covid hit …… in the course of 3years i gain back 20kg
Protect sean nalewanyj at all costs this is one of the best videos ive seen on approaching post fat loss phase.
I get that diet is more or less 60-70% of weight loss but what if I’m in a position where I can’t eat healthier. Costs and just general availability don’t come easily to people such as me so what can I do to still get that same diet result.
I think it's important to be aware of the study publicized by the HBO documentary on obesity that showed a person who loses 10% of their body weight undergoes permanent adaptations that cause them to burn about 20% fewer calories to maintain their weight than another person who weighs the same but never lost weight.
It's discouraging, but the experiment was pretty conclusive. So you really have to stay vigilant with calories and deal with some level of hunger to maintain a weight below your set point.
The I watch tells me how many calories I burn. I am going up in stages only because I am not sure where to stop. Right now I am at 2,000 calories a day.
That guy is so right. Its a matter of choosing another lifestyle and not „i wanna get ready for that summer“
My strategy is quite simple: I eat a healthy diet with occasional splurges. I weigh myself every morning. If I am over my goal weight, then I eat light for that day. If I'm well under, then I can eat more. Simple as that, and it works. I never "pump and cut." I've always consistently gained muscle without doing that. I've never been at 12% BF. If I start to get down that low then my face starts to look gaunt. I look much better around 16-18% and I'm happy with that. Maybe that's why I don't need to pump and cut: I always have a bit extra to work with.
regardless of the background his advice is sound!!
That's more or less what I planned to do with my diet, my main rules of the diet (except from counting calories) are:
1) no more than 3 meals a day
2) eat nothing but fruits outside of those 3 meals
3) drink almost nothing but water, sometimes it is OK to drink something which isn't water
4) be conscious of calories that some high calorie foods have (such as cheesecake) but it is OK to have a more high calorie desert once a week or so
5)replace most deserts with fruits
6)unhealthy and/or high calorie meals should not happen more than once or twice a week, other than that I eat healthier food that I like. There is a grey area here though.
6) never go to bed hungry, don't follow the nonsense belief that eating the 3rd meal of the day later at night will magically make me fatter
7)Always have some fruit nearby in case I want to snack something
8) (only for dieting purposes) drink 200ml to 300ml of water before every meal. Stop eating and stand up in the middle of the meal while I am still hungry. Wait for 15 minutes. If I am not hungry I will not eat, if I am still hungry then drink another glass of water and then continue eating.
Please upload again we miss you
Why did you stop
This guy gives a lot of free game away that asshole online trainers would charge hundreds of dollars for
Only 3:35min into the vid, but grateful for the reality check Sean 🙏🙏🙏
That was me, I had an injury: tennis elbow from improper bench form, and a guy who criticized my squat form in the gym which basically demoralized me. I went from 83 and overweight to 68 and lean in 1.5 years. I’m now 85.5 2.5 years on with 2 young kids. Restarting the journey now and loving these vids.
Would love to see a video on posture if you have any thoughts. Always struggled with upper back pain.