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eat like this to hit 12% body fat so fast it feels illegal — Transcript

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0:00Less than 1% of men are actually able to
0:02reach 12% body fat, and the ones that do
0:05aren't eating less, starving themselves,
0:06because that's simply not sustainable.
0:08So, this is going to be a quick biology
0:10crash course crash course, so you can
0:13work in harmony with your body to get
0:15shredded so effortlessly that it feels
0:17illegal. For reference, I was a 25% body
0:20fat turd, and I was able to finally get
0:23lean after trying for years. You know,
0:24I'd been trying to cut down for years,
0:26and I could just never get below that 16
0:30to 17% body fat range for whatever
0:32reason. This video will encapsulate
0:35everything that I learned in order to
0:37make that transformation, because
0:38getting to 16, 15, 17 is easy. Anyone
0:42can [ __ ] do it with just calorie
0:44deficit, the basics. But, to get to 12%
0:48body fat takes a level of precision that
0:51most people are just they don't
0:52understand, and this is what this video
0:54is, the [ __ ] game plan for how to
0:57actually use diet to get lean as [ __ ]
1:01without having to starve yourself. By
1:03the end of this, you'll understand why
1:05eating sugar during a workout and not
1:07having any pre-workout carbs is one of
1:10the most underrated fat loss hacks that
1:12you're not using. So, first, got to go
1:14over the [ __ ] macros. We got carbs.
1:16These are great for energy pumps, and
1:18they're the preferred fuel for your
1:19brain and mitochondria. We got fats.
1:21These are crucial for micronutrients.
1:23Got a bunch of vitamins. That being
1:25said, we don't need a crazy amount of
1:27fats, okay? But, we also don't want to
1:30eat so little fats that our testosterone
1:33is tanking. That's our protein. Everyone
1:35[ __ ] talks about protein, protein
1:36water, protein shakes. And the main
1:38issue is that most of the time protein
1:40does not come with protein alone. It
1:42comes with fats. So, if you always chase
1:45protein, you're also going to get a [ __ ]
1:46ton of fats, and this is how we crowd
1:48out room for carbs, and this is going to
1:50[ __ ] you over and give you less energy.
1:52You need to get rid of this belief right
1:54now that carbs will make you fat, okay?
1:56Excess calories will make you fat.
1:58Combining carbs and fats and ungodly
2:01abominations of food will make you fat.
2:03[ __ ] Oreos will make you fat.
2:05Essentially, any heavily processed food
2:07that will will make you fat cuz these
2:09have been biologically engineered for
2:11the bliss point, which is that perfect
2:13point where the fat ratio to the carb
2:16ratio is perfect and it just [ __ ]
2:18tricks your brain into being addicted to
2:20it. No food in nature has a fat plus
2:22carb combo except for milk. And this is
2:25why modern-day processed food is so
2:27addictive. This is why the entirety of
2:29America is obese. Weight loss is really
2:31[ __ ] easy on a whole foods diet
2:33because you've removed the [ __ ] crack
2:36cocaine that is insanely addictive and
2:38you're starting to eat like you're
2:39actually meant to eat. So, this is me
2:41eating low carbs, binging every few days
2:43because I was [snorts] not [ __ ]
2:46getting energy. I was so scared of carbs
2:47and I was spamming 2 lbs of ground beef
2:51a day and I was struggling to lose fat
2:53because I was just [ __ ] shits I was
2:55just [ __ ] [ __ ] scared of carbs. And this
2:57is me after adopting the diet I'm going
3:00to teach you right now, which got me to
3:02[ __ ] 12% body fat like effortlessly.
3:04I didn't feel hungry. I didn't feel any
3:06cravings. So, we all know about protein
3:08that we should be eating way more, but
3:10that's just dumb as [ __ ] You don't need
3:12that much protein. Chasing crazy protein
3:14goals, [ __ ] 250 g, 200 g even and
3:18getting there with protein powder,
3:19supplementing with protein powder,
3:21buying protein bars, buying protein
3:23shakes is the dumbest [ __ ] you could be
3:24doing. This is all a [ __ ] side up.
3:26Okay, protein everything will make them
3:28money. That's why the marketing, the
3:30influencers, they all tell you to
3:31[ __ ] spam the [ __ ] out of protein.
3:33But, the concept of needing protein
3:35every 2 hours just makes them more
3:36money. But, in reality, it doesn't even
3:38[ __ ] matter. It really does not make
3:40that much of a difference if you just
3:41eat real [ __ ] food. Have a decent
3:43portion of animal flesh, whether that be
3:45red meat, chicken, or fish, or whatever
3:47the [ __ ] at every single one of your
3:49meals, then you'll be set for your
3:50protein. It's pretty [ __ ] simple.
3:52Forget about all the supplements. We
3:53don't need [ __ ] supplements at all.
3:55Now, we're going to talk about dietary
3:57fat. First of all, the standard advice
3:59will tell you to eat healthy fats. So,
4:00that's avocados, olive oil, nuts, and
4:03salmon. And this is dumb as [ __ ] because
4:05if you want metabolic efficiency, then
4:07we want saturated fats, not
4:09polyunsaturated fats. Saturated fatty
4:11acids will terminate these stress
4:13reactions, but polyunsaturated fatty
4:15acids will amplify them. So, if you want
4:18our mitochondria to be working
4:19efficiently, which we do so our
4:21metabolism can just [ __ ] shred
4:23through carbs so we can eat more and
4:24lose more, then we need to be fueling
4:26building up our mitochondria properly
4:28and our cell membranes properly with
4:30saturated fats. Now, this is what
4:32happens when you eat saturated fats.
4:33It's [ __ ] straight. There's no double
4:35bonds. So, this is actually very stable.
4:37Saturated fats are solid at room
4:39temperature. This is how you know
4:40they're stable. So, these are resistant
4:42to oxidation. But, if we have
4:44polyunsaturated fats, these are [ __ ]
4:47kinked. There's a [ __ ] ton of double
4:48bonds. Oxygen is able to oxidize it
4:50really easily. So, these will make your
4:53cell membranes and mitochondria
4:55membranes more susceptible to oxidative
4:57damage and lipid peroxidation. So, it's
5:00pretty simple. Just get your fats from
5:02butter, coconut oil, ghee, tallow,
5:05full-fat dairy, egg yolks, and avoid
5:07seed oils, margarine, processed nut
5:10butters that have seed oils, and then
5:12fried restaurant food that's just always
5:14cooked in boofers, right? 40 to 70 g in
5:17a day is all we need depending on your
5:19size. Too much will crowd out the carbs.
5:21Too little and you won't have enough
5:23carbs for your testosterone. But,
5:25nothing I've said really matters unless
5:27you understand this, all right? The
5:28carbs that you end up choosing can
5:30either make or break your fat loss. And
5:32this has nothing to do with calories. It
5:33has everything to do with potassium. If
5:36you have a [ __ ] ton of potassium with
5:38your carbs, this is pro-metabolic. Okay?
5:40Most people are still thinking about how
5:43many carbs they have to eat. But, the
5:44real question you need to be asking is
5:47what carbs should you eat because this
5:49makes a big [ __ ] difference in how
5:51your body handles all those carbs and
5:53allocates them to either fat cells or
5:55muscle cells. Your body needs a round
5:57north of 3,500 mg of potassium. So, we
6:00should be potassium maxing for optimal
6:03cellular function, nerve conduction, and
6:05for insulin sensitivity. Honestly, we
6:07can go even crazier with potassium and
6:08just max that [ __ ] out. There's no
6:10[ __ ] upper limit, especially if
6:11you're not supplementing and it's from a
6:12diet. There is no upper limit. But, if
6:14you're supplementing potassium, then you
6:16can run into heart issues and [ __ ] like
6:18that. But, that's why it's so important
6:20to eat a high potassium diet if you're a
6:22healthy individual and not supplementing
6:24it. If you have low potassium, this
6:26means that you have impaired glucose
6:29tolerance and this means that you'll
6:31need more insulin, which means more fat
6:33storage and less fat oxidation.
6:35Potassium will literally shuttle carbs
6:38and nutrients into your muscles instead
6:39of your fat cells. Okay, there's a bunch
6:41of studies that actually back this up.
6:43Here's the food list for high potassium
6:45foods. This is the final boss for
6:47cutting. This is the only [ __ ] carb
6:50source you should be eating if you
6:51really care about cutting hard. It's
6:52going to be potatoes. One medium-size
6:55white potato will have 900 mg of
6:57potassium and 37 g of carbs. Potatoes
7:00are your best [ __ ] friend when it
7:01comes to cutting. Hey, the other ones
7:03don't even come close. One [ __ ]
7:05banana, only 422 mg and 27 g of carbs.
7:09One sweet potato, 540 mg of carbs. So,
7:12solid, 26 g of carbs and 500 40 mg of
7:15potassium. But, there's high oxalates,
7:17so it'll bind to the calcium. Ripe
7:19fruits, these are all solid options, but
7:22these are higher in fructose and more
7:23calorie dense. These are really easy to
7:25overeat. Now, white rice, we ideally
7:28won't should not be eating [ __ ] white
7:29rice on a cut. It's not that satiating
7:31and it's lacking the potassium, which
7:33makes it harder to shuttle into your
7:36cells because there's no potassium with
7:37it. Now, on a bulk, there's methods for
7:39utilizing white rice because it's so
7:41easy to eat, there's special ways you
7:43got to pair food pairings with the white
7:45rice so you can actually absorb it
7:47optimally. But, when you eat these carbs
7:49matter more than which ones you choose,
7:51honestly. And this is where insulin will
7:53come in as well as your glucose
7:56transporter GLUT4. And this is the part
7:58that will make the whole diet click.
8:00Okay, here's the mechanism that makes it
8:01feel illegal. You are definitely eating
8:03carbs wrong. I'll put my life on it.
8:05Here's why intra-workout carbs will beat
8:07pre-workout carbs. Old school
8:08bodybuilders had this all figured out.
8:10All your favorite fitness influencers
8:12are slowly catching onto this, okay?
8:14Alex Eubank was just talking about this
8:16a while ago. And note that this is
8:18advanced [ __ ] This will make no major
8:20difference if you're above 15% body fat.
8:23If you're already a fat [ __ ] just eat a
8:25normal calorie deficit. But, if you're
8:26already 15% and you want to take your
8:28performance to the next level, this is
8:30when it matters, okay? Let me get that
8:32out of the way so you don't [ __ ] type
8:33in the comments and say, "Oh, just just
8:36eat normal and eat healthy and move
8:38more." Like that's [ __ ] No [ __ ] No
8:40[ __ ] [ __ ] But, if you want to
8:42optimize your biology for the next
8:43[ __ ] level because getting to 12%
8:45body fat, getting to 10% body fat
8:47requires a lot more [ __ ] precision.
8:50This is where it matters, okay? So,
8:52pre-workout carbs, if you eat carbs 30
8:54to 60 minutes before workout, your
8:56insulin is going to spike. And then
8:58during your workout, your blood sugar is
9:00going to drop. Your glucagon will rise.
9:02Your cortisol will rise. And this leads
9:04to catabolism, which is muscle
9:07breakdown. And your body is going to
9:08pull amino acids from muscle for glu-
9:10gluconeogenesis.
9:11Here's a graph here. As you can see, if
9:13you have the carbs right here, your
9:14insulin [ __ ] spikes with the
9:16pre-workout carbs. And during your
9:17workout, your insulin crashes, so your
9:19glucagon has to kick in. And this is how
9:21you [ __ ] you start breaking down your
9:22muscles during your workout. But, if you
9:24have carbs within your workout, if you
9:26sip on carbs during your workout, you're
9:27going to maintain your blood glucose
9:29level. Your insulin is going to stay
9:30elevated. Your glucagon is going to stay
9:32suppressed. Your cortisol is going to
9:34stay low. And the anti-catabolic window
9:36will stay open. So, your muscles are
9:38preserved, your glycogen is spared, and
9:40your performance in the gym will be
9:42sustained. And this is what happens when
9:44you have carbs throughout the workout.
9:47Okay, here's the studies that back this
9:48up so you know I'm not talking out of my
9:50ass. Honestly, this is not necessary for
9:53short and intense workouts less than 90
9:55minutes. The main takeaway from this is
9:58not having any pre-workout carbs so you
10:00don't [ __ ] spike your insulin and
10:02then crash it in your workout. So, just
10:04have a light serving of protein only
10:06before the workout. This is the best way
10:07to go into a workout instead of having
10:09carbs 30 to 60 minutes beforehand. We
10:12don't want to mess with our insulin at
10:14all before working out. If we're
10:16training in the morning, then protein
10:17only. If we're training later in the
10:19day, then we're going to have potatoes
10:20from earlier meals going into the
10:21workout. And we want to make sure that
10:23we finish eating 1 to 3 hours before we
10:25actually train. A calorie deficit is
10:27still king. This is just advanced game
10:30if you really want to optimize
10:31everything. If you're still a fat [ __ ]
10:33if you're not anywhere near 15 going for
10:3612% fat, then this doesn't really matter
10:38for you. Now, here's how you actually
10:41make sure that the carbs that you eat,
10:43the nutrients that you eat actually
10:45going into your muscles and not your fat
10:46cells. There is a glucose transporter
10:49protein called GLUT4. This is inside
10:52your muscle cells in storage vesicles.
10:54So, it looks like this. It's [ __ ]
10:55stored. And when GLUT4 gets
10:58translocated, when it gets moved to the
11:00cell membrane, it acts as a door and
11:02funnels glucose in. So, glucose will
11:04flow through that door into your
11:05muscles. But if you don't have GLUT4 on
11:08your muscle membranes, then that door is
11:10shut. The [ __ ] glucose circulating in
11:12your blood will go to your liver. This
11:14is where it gets converted and can end
11:16up as fat. Now, here's the critical cool
11:18part. There are two separate pathways
11:19that trigger GLUT4 translocation.
11:21There's two completely independent
11:23mechanisms. One is insulin. So, when you
11:25eat carbs, okay, this is going to
11:26happen. And the other one is lifting.
11:28So, the first one is insulin-mediated.
11:30If you eat carbs, then the GLUT4 goes to
11:33your cell surface, it will allow your
11:36muscles to intake carbs. But, if you
11:38lift heavy ass weights, this also
11:40transports GLUT4 into your cell
11:43membranes and allows you to take up
11:45more. And this is why lifting is
11:47non-negotiable. You [ __ ] double the
11:49[ __ ] intake of carbs into your muscle
11:51instead of just floating around your
11:53body and eventually turning into fat.
11:55Every single rep you do in the gym is
11:57translocating GLUT4 to your muscle
11:59membranes opening doors for glucose to
12:01enter your muscle instead of getting
12:03stored as fat. And these doors will stay
12:05open for hours after you train. So,
12:07right after your workout ends, then this
12:10is the highest point where GLUT4 is
12:13[ __ ] on your cell membranes, okay? We
12:15should have a [ __ ] ton of carbs within
12:18the first 1 to 2 hours of lifting
12:20because right then this is when GLUT4 is
12:22physically on the muscle membrane from
12:24the contraction signal. So, [ __ ] your
12:26protein window, okay? This is way more
12:28important. The carb window is way more
12:30important. We want to [ __ ] cram as
12:32many carbs as possible from the entire
12:35day into this period right here, the 2
12:37hours after your workout ends. We want
12:39to cram as many carbs in as possible.
12:41After that, your GLUT4 will return
12:43inside, but the insulin pathway becomes
12:46supercharged for up to 48 hours. So,
12:48your muscles are still insulin sensitive
12:51sponges. So, route most carbs
12:52post-workout, do low carb on rest days,
12:55high carb on training days, so you can
12:57literally do carb cycling to optimize
13:00this. And obviously, there's going to be
13:01some [ __ ] that says just eating a
13:03straight calorie deficit and this
13:05doesn't matter. And once again, this is
13:07for the people who are at 15% body fat
13:09looking to optimize everything. Even if
13:11you're at 20% body fat, you can optimize
13:14this and it will just make the fat loss
13:16a lot easier by carb cycling. This is
13:18why it carb cycling is literally how you
13:20implement nutrient partitioning. This is
13:23how you drive nutrients, carbs, straight
13:25to your muscles instead of your fat,
13:27okay? Why the [ __ ] would you need carbs
13:28on a rest day when your body is not
13:31ready to soak that up into your muscles.
13:33This is why carb cycling works. It's
13:35because you're eating carbs when you
13:36actually are sensitive to them instead
13:38of eating the carbs on rest days just
13:40because you're a dumb [ __ ] and you're
13:41lazy and you don't like thinking about
13:43how to optimize your health better.
13:45We're going to lift every two to three
13:46days to make sure that the insulin
13:49sensitivity is optimized for carb
13:51uptake. Another thing is post meal
13:52walks. This is the most underrated fat
13:54loss hack ever. This is how you engage
13:56both pathways, the insulin pathway as
13:58well as the contraction pathway. When
14:00you eat a meal, insulin will rise. Okay,
14:02that's normal. That's always going to
14:03happen. And then when you walk, you're
14:04going to contract your leg muscles and
14:06that's pathway two. Walking after meals
14:08will literally aid digestion, move food
14:11through your stomach faster. This will
14:12funnel the nutrients, carbs, and protein
14:14directly into your muscle cells instead
14:17of fat cells. And I'm going to put you
14:18on some advanced [ __ ] level game. If
14:20you It's going to sound so [ __ ]
14:21schizo, but if you just [ __ ] start
14:23flexing your back [ __ ] start flexing
14:25your side delts during your walks, this
14:27is how you create contractions in the
14:29muscles that you actually want. So,
14:31creating contractions in your back,
14:33we're just going to [ __ ] flex our
14:34lats every few seconds when we're going
14:36on a walk. We're going to [ __ ] flex
14:37our side delts and this is how you
14:39contract the muscle there. Make sure
14:41that your side delts, your lats, your
14:43back are taking up more of the
14:44nutrients. Now, this is not
14:46scientifically backed, but try it out.
14:48Try it out. The [ __ ] science works
14:50for your legs, so why would it not work
14:52for your [ __ ] back and your side
14:54delts? Honestly, just implement it.
14:56There'll be a study on this someday. I'm
14:58just putting you on some game, from some
15:00[ __ ] I figured out myself. Another thing
15:02is that chronic resistance training will
15:04literally change your genes. It will
15:06[ __ ] change your gene expression and
15:08it will increase the number of GLUT4
15:10proteins that you have. So, the more you
15:11train, the more insulin sensitive that
15:14you come, the better at nutrient
15:16partitioning. So, this is why trained
15:17people who are already lean will have a
15:20way easier time funneling all of the
15:22nutrients and carbs directly to the
15:24muscle instead of the fat cells. With
15:26that being said, here's the [ __ ] diet
15:27optimized for everything we talked
15:29about. So, the target is a 300 to 500
15:31calorie deficit below maintenance. And
15:34if you're on top of it, then you can
15:36figure out the carb cycle yourself. It's
15:38It's pretty simple. But, if you're
15:40stalling for 2 weeks, we're going to
15:41drop the calories by 100 to 150.
15:44Honestly, if you [ __ ] carb cycle, it
15:46will be a lot easier than having to
15:48track every gram of food.
15:500.7 to 1 g per pound of body weight. The
15:53yada yada, everyone [ __ ] knows about
15:55this [ __ ] Grass-fed beef, chicken
15:57breast, this is the basic [ __ ]
15:58honestly. Protein, fats, you can find
16:00this anywhere. We're not here to talk
16:02about this. Now, timing protocols when
16:04it comes to your carbs, this is how you
16:06time your carbs. Intra-workout, we're
16:08going to have 30 to 60 g of cyclic
16:11dextrin in water, but that's low-key
16:13kind of slop. It's processed, so we're
16:14just going to have [ __ ] honey, 2 tbsp
16:17of honey mixed into your water, and a
16:19pinch of salt. This is how you ride the
16:22contraction-mediated GLUT4 wave. This is
16:24how you [ __ ] just direct glucose
16:26straight into your muscle. As for
16:28post-meal walks, we're going to walk for
16:2915 to 30 minutes starting 30 minutes
16:33after every single meal for most of
16:35them. But, if you just walk after every
16:37single meal, it's fine as well. This
16:38will activate contraction pathways
16:40simultaneously with and both GLUT4 doors
16:43are open at once. This is how you
16:44maximize carb shuttling into your
16:46muscles instead of to your liver, where
16:48it gets converted into fat. We're going
16:50to walk at light intensity, nothing
16:52crazy. And this is really a
16:54non-negotiable. This [ __ ] micro habit
16:56will stack up, and this is the
16:57difference between people who just
16:59effortlessly stay lean versus people who
17:02have a really hard time losing weight.
17:04As for training frequency, you're going
17:05to train three to four times a week to
17:07maintain the 24 to 48-hour enhanced
17:10insulin sensitivity window, aiming for
17:1210,000 steps every single day. Now,
17:14here's a sample meal plan given
17:17everything we talked about. For
17:18breakfast, we're going to have three to
17:20four eggs cooked in butter, one banana
17:22or a couple melon or an orange. Go for a
17:24post breakfast walk. And then for lunch,
17:27we're going to have 6 to 8 oz of
17:28grass-fed beef or chicken breast. We're
17:30going to have one large sweet potato
17:32baked or boiled. We're going to have an
17:33orange. We're going to go for a post
17:35lunch walk. Pre-workout snack, just some
17:37protein alone. Honestly, some egg
17:40whites, ideally, or if you really love
17:43protein powder, protein powder is where
17:45it comes into play. Intra-workout, we're
17:47going to have 30 to 60 g of cyclic
17:49dextrin, but if you don't want to drop
17:51like hundreds of dollars on [ __ ] on
17:53some carbs, then we're going to go for 2
17:55tbsp of honey and a pinch of salt and
17:57500 ml of water. Dinner is going to be a
18:00post workout or just rearrange this
18:02depending on when you actually work out.
18:03We're going to have 8 oz of beef
18:05slow-cooked shank, chuck, or ground
18:07beef. We're going to have one cup of
18:09white rice or two medium potatoes. Going
18:11to have some coconut water. Going to
18:12have a side of vegetables, carrots or
18:14squash cooked. And then going to go for
18:16a quick walk afterwards. And before bed,
18:19we're going to have kiwi fruit or honey
18:20to aid with sleep. Now, if you found
18:22this helpful, if you have any questions,
18:24you can DM me on Instagram. My Instagram
18:26link is in the description. If you want
18:28to work with me one-on-one and have me
18:31implement all these systems into your
18:34own life so you can [ __ ] get shredded
18:36just like I have, then also DM me on
18:38Instagram and I'll sort you out.

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