GET SHREDDED EFFORTLESSLY - RETATRUTIDE 1000 KCAL STRAT — Transcript

Full transcript

1. 0:00I've popularized the RETA 1000 approach
2. 0:02on my Instagram and my Tik Tok. What is
3. 0:04it? It's using one of these miracle
4. 0:07suppressants of your appetite to
5. 0:10basically allow you to smash a crash
6. 0:12diet. Now, it gets a lot of controversy.
7. 0:17It's polarizing. Most people that don't
8. 0:20follow me watch the video and they
9. 0:22instantly think, "Why is this guy
10. 0:23recommending a crash diet?"
11. 0:25But I'm actually that guy that
12. 0:27recommends above all avoiding crash
13. 0:30diets. Having struggled with binge
14. 0:31eating issues in the past, having helped
15. 0:33hundreds of men now with binge eating
16. 0:35issues, the number one cause is overly
17. 0:39restricting your calories and basically
18. 0:42falling off and binging and then
19. 0:44repeating this cycle to the point where
20. 0:46you've essentially made food some kind
21. 0:50of dopamineergic activity in your brain.
22. 0:52It's not food anymore. you're treating
23. 0:54it a bit like a drug, right? So, I'm
24. 0:56against that. But with the Retaroo 1000
25. 0:59approach, you essentially reduce the
26. 1:02risk of falling into that cyclical
27. 1:04pattern by 100%. There's 0% risk. It is
28. 1:07that powerful. So, now we get rid of the
29. 1:10binge eating risk and all we're left
30. 1:12with really is do you crash diet or not?
31. 1:15And most people's concern is muscle
32. 1:17loss. Well, here's the thing. When I
33. 1:19first triled it starting December 2023,
34. 1:22I wanted to lose muscle. That was my
35. 1:24goal. I've got sleep apnnea, obstructive
36. 1:26tongue based, which means my tongue's
37. 1:28too big for my airway. So, I had to
38. 1:30reduce as much fat as possible and
39. 1:32reduce muscle in the hope my tongue
40. 1:34would shrink and improve my slap sleep
41. 1:36apnnea. And it did exactly that. And
42. 1:38through doing this, I realized I lost
43. 1:40like no muscle. only that the summer
44. 1:42before or the summer after actually I
45. 1:46was doing full body once a week skipping
46. 1:48legs often and just doing one set per
47. 1:50muscle and I maintain so basically I've
48. 1:52been pushing the boundaries yeah
49. 1:55questioning what we're told throughout
50. 1:57all my bodybuilding career right and
51. 1:59during that summer I really and I've
52. 2:01been triing out lower and lower volumes
53. 2:03over the last five years six years maybe
54. 2:05and every time I go lower I still get
55. 2:08the same results but I feel better
56. 2:09that's why I'm such a big pusher of low
57. 2:12volume. And when I kept most of my
58. 2:14muscle mass doing full body once a week,
59. 2:16you know, hitting every muscle was just
60. 2:18one set and skipping legs. Guess what? I
61. 2:20did lose my legs. And that's cuz I
62. 2:22skipped legs quite a lot. I'd probably
63. 2:24hit legs once every 3 weeks and I lost
64. 2:26my legs. But my upper body, you know, go
65. 2:28look at my content. I pretty much held
66. 2:30all of it. And even when I did the
67. 2:32Rettoaroo 1000 approach just before that
68. 2:34summer, I pretty much maintained all my
69. 2:36muscle doing legs push pull off repeat
70. 2:38two sets per muscle per session
71. 2:40averaging four sets a week. So take it
72. 2:42from me, right? If we get rid of the
73. 2:44risk of binge eating and all we're left
74. 2:45with is how hard should you go on your
75. 2:47deficit and still hold your muscle, take
76. 2:51it from me, you're not going to lose
77. 2:53anything. And when you think about it
78. 2:55like this, even if you crash darted for
79. 2:58eight weeks and got absolutely peeled
80. 2:59and dialed in, let's just say for
81. 3:02argument's sake, you did lose some
82. 3:04muscle. And it's not going to be much
83. 3:06because I always say, look at natural
84. 3:08bodybuilders and enhanced. Many of them
85. 3:11prep for months on end, dieting hard,
86. 3:13not crash dieting though, and they're
87. 3:16six weeks out and they're like, crap,
88. 3:18I've still got a lot of fat to go. and
89. 3:19their coach ends up putting them on an
90. 3:21extremely restrictive crash diet just to
91. 3:24get in shape on time, right? Yes, they
92. 3:27lose a little bit of muscle, but their
93. 3:28training has already gone to crap where,
94. 3:31you know, they've been dieting for so
95. 3:32long and they're probably overdoing the
96. 3:33volume and they still only lose a tiny
97. 3:35bit of muscle. So, you starting quite
98. 3:37fat, you know, fresh, you ain't got to
99. 3:40worry about that. And let's say you do
100. 3:41lose some muscle. Whatever you lost in
101. 3:43that eight weeks, which I guarantee is
102. 3:45minimal, if any at all, you will gain
103. 3:47back extremely quickly. Anabolic
104. 3:50rebound, muscle memory, soon as you go
105. 3:52back up to maintenance, that muscle will
106. 3:55be back in weeks. Right? And the reason
107. 3:56I recommend crash dieting while you're
108. 3:58on this is because when you consider
109. 4:01that you can essentially keep all your
110. 4:02muscle, yeah, this is what I say and
111. 4:05this is what I've seen. I've got the
112. 4:06anecdotes. I've got the proof. When you
113. 4:08consider that, why not get to your goal
114. 4:10body fat as quickly as possible? Why
115. 4:12make it any longer than it needs to be?
116. 4:14That's weeks you could have spent
117. 4:15growing. Growing muscle takes forever.
118. 4:18So, you need to be spending as much time
119. 4:20at maintenance or slightly above as
120. 4:21possible. So, it's within your interest
121. 4:24to get as lean as quickly as possible.
122. 4:27Yeah. If you're worried about fatigue,
123. 4:29yeah, I'm going to explain how to do it
124. 4:30in a minute. If you're worried about
125. 4:31that, there's ways of getting around
126. 4:32that, right? And if you take the long
127. 4:34slow approach, you're still going to get
128. 4:36fatigue just chronically small fatigue
129. 4:39over a long period of time. Some people
130. 4:40even have massive fatigue in a 500
131. 4:42calorie deficit because they're
132. 4:43overdoing the activity and the volume
133. 4:45when it comes to weight training. But
134. 4:47anyway, so you get rid of the binge
135. 4:49eating issues. Yeah. And you're not
136. 4:51worried about losing muscle. It's eight
137. 4:52weeks, mate. Come on. Get a grip. Yeah.
138. 4:54And this is how you do it. You use the
139. 4:58minimum effective amount. For some
140. 5:00people, that's one. For the bigger guys,
141. 5:02that's two. maybe even free. But the
142. 5:04goal is to nuke the appetite. So do
143. 5:06whatever you need to do to nuke the
144. 5:08appetite. So you're essentially feeling
145. 5:10like eating is a chore. Eating is hard
146. 5:12work. Why? Because if you spend the
147. 5:14first week or two struggling to eat,
148. 5:17this is crucial. This is what's going to
149. 5:19get a massive snowball rolling. And once
150. 5:22you're in a habit of eating hardly
151. 5:24anything, when the hunger does creep
152. 5:25back up, when the magical miracle
153. 5:29effects, which for the first few weeks
154. 5:31for most people are so pronounced, you
155. 5:33know, that eating is hard, you know,
156. 5:36that's why you can actually crash on it
157. 5:37without even trying. Yeah. Some people
158. 5:40that I'm working with now, they're
159. 5:42starting on what I recommend to most and
160. 5:44it's helping, but it hasn't quite
161. 5:45crushed your appetite. They're still
162. 5:46struggling. I say to them, I need you to
163. 5:48get into a position where, you know,
164. 5:50it's effortless. Because like I say,
165. 5:52two, three weeks of that, the rest of
166. 5:54the diet, you've got the momentum,
167. 5:55you've got the ball rolling, you've got
168. 5:56all the good habits in place, and it is
169. 5:57plain sailing. Even when that hunger
170. 5:59creeps back up, you've now got all the
171. 6:01patterns and behaviors in place for you
172. 6:03to steamroll the last six, seven weeks.
173. 6:06Use a minimum effective amount. No
174. 6:08steps, no cardio. The deficit is going
175. 6:10to get you there rapidly. I've got a ton
176. 6:12of anecdotes. Go on my Instagram, check
177. 6:13them out. Then you're going to go as low
178. 6:15as possible. For me and Dave, my best
179. 6:18mate that I post all the time, it was
180. 6:201,00 to,300 calories. Yeah. With a
181. 6:22range. I very often went over it. He
182. 6:24didn't. He dropped 42 pounds in nine
183. 6:26weeks, which is ridiculous. It's like£3
184. 6:28pounds a minimum a week. Yeah. Then your
185. 6:31training needs to be as minimum as
186. 6:33possible. I recommend four sets a week.
187. 6:36If that's full body, that's one set
188. 6:37every other day, more or less. If you're
189. 6:39doing legs push pull, that's two sets
190. 6:41each muscle each session. or what me and
191. 6:43Dave did. We did full body two sets
192. 6:45Monday, Wednesday, Friday, which was six
193. 6:46sets and four weeks in we were both
194. 6:48feeling the fatigue essentially. So I
195. 6:50dropped it to one set for most muscles
196. 6:53priorities or weak points. You could do
197. 6:55two sets of them. So four to six sets
198. 6:58per muscle per week. That's all you're
199. 7:00going to do. And you're going to rest
200. 7:02minimum three minutes in between sets.
201. 7:04You can really give it everything you've
202. 7:05got. Intensity needs to be high. A good
203. 7:08training stimulus is the best and most
204. 7:10effective thing for retaining muscle
205. 7:12when dieting and when dieting hard. So
206. 7:14your training needs to be A1. To manage
207. 7:17fatigue, your sleep needs to be A1. It
208. 7:19needs to be a deep sleep for eight hours
209. 7:22blackout cold room. Take supplements if
210. 7:25you need to. But if your sleep isn't
211. 7:27dialed in when you're dieting this hard,
212. 7:29the fatigue is going to hit you hard. So
213. 7:31volume needs to be low. Sleep needs to
214. 7:33be dialed in. When it comes to the
215. 7:35macros, the nutrition, the composition
216. 7:38of what foods you eat, it's going to be
217. 7:40mainly protein, of course. Yeah. Now, I
218. 7:42always say aim for like 120 minimum. I
219. 7:44don't care how big you are. Yeah. I've
220. 7:46pushed the boundaries on how low you can
221. 7:48actually go on protein. And yes, there's
222. 7:50studies that always show more is better.
223. 7:52Listen, eat as much protein as you can
224. 7:55allocate into those a thousand calories,
225. 7:57but if you need some variance, some
226. 7:58fruit, a little bit of fat here and
227. 8:00there, then by all means, don't feel
228. 8:02afraid for eight weeks to go as low as
229. 8:04120. I've tested it out. I've got no
230. 8:07reason to lie to you. I've already got a
231. 8:09stick to your diet starter pack and a
232. 8:10retaroo a thousand approach diet starter
233. 8:12pack. It's ma basically a kilo of
234. 8:14chicken or a kilo of mint split into two
235. 8:16or three meals a day, tons of green
236. 8:17beans to keep you full, which probably
237. 8:19isn't going to be needed on this
238. 8:20approach because you're so full anyway
239. 8:22with a little bit of a yog in the
240. 8:23evening and snacking on mandarins,
241. 8:26specifically M&S easy peelers. They're
242. 8:29unbelievable. They come in the red pack.
243. 8:32So, we've talked about training volume.
244. 8:34We've talked about calories. If you're a
245. 8:36bigger guy and you're very, very active,
246. 8:38then you might need to go up to 1,500.
247. 8:40you're still going to be in a ginormous
248. 8:42deficit, right? But for someone like
249. 8:43Dave, he was 6'1, 260 lb. He went down
250. 8:47to 1,000 and dropped 42 pounds in 9
251. 8:49weeks. So, it's totally up to you how
252. 8:50you want to do it. And I also say try
253. 8:52and do it as quickly as possible
254. 8:54because whether it's the effects of the
255. 8:57suppressant wearing off or it's the fact
256. 9:00that you're dropping tons of body fat
257. 9:01and your now hunger hormones are going
258. 9:03up very quickly this magical period
259. 9:06where for like 2 3 weeks you feel zero
260. 9:08hunger the hunger comes back and all of
261. 9:10a sudden you're having to use willpower.
262. 9:12So I that's why I say milk it because a
263. 9:13lot of guys their willpower is terrible.
264. 9:16So I'm like milk it whilst you can.
265. 9:18Yeah. So when the effects or when the
266. 9:19hunger starts coming back, you know what
267. 9:21I mean? You've already made an extreme
268. 9:23amount of progress and now you're locked
269. 9:24in. Now you're dialed in, you're
270. 9:26focused, you've got that result, you've
271. 9:28got the improvement, you've got the the
272. 9:30weight on the scale drop right down,
273. 9:32you're extremely motivated. Now
274. 9:34everybody that does this approach about
275. 9:35four weeks in, the motivation is through
276. 9:37the roof because they've already seen
277. 9:39visual changes. they've seen the scale
278. 9:41drop incredibly where most people taking
279. 9:44like a normal approach with no
280. 9:45suppressant you know it takes eight
281. 9:47weeks to see visual changes or six weeks
282. 9:49and the scales dropping very very slowly
283. 9:51so it's hard to get that locked in
284. 9:53momentum it usually takes 10 to 12 weeks
285. 9:55to get really locked in yeah for general
286. 9:57public especially bodybuilders not so
287. 9:59much so go as low as you can yeah in my
288. 10:02first week on reto I was eating like 800
289. 10:05calories a day and remember my goal was
290. 10:06to actually lose muscle and I and I
291. 10:08didn't yeah Go as hard as you can. Use
292. 10:11the minimum effective amount. Volume
293. 10:13needs to be extremely low. No steps, no
294. 10:15cardio. And all you need to consider is
295. 10:17if you're a very, very big guy and
296. 10:19you're sensitive to fatigue and whatever
297. 10:20you try, you can't dial in your sleep.
298. 10:22Then fatigue is the only issue for you
299. 10:25and you might need to go higher in carbs
300. 10:27or calories to manage that. But this is
301. 10:29the Retaroo approach in a nutshell. It's
302. 10:31a miracle. I've helped 10 plus men with
303. 10:33it now, one-to-one coaching, and I've
304. 10:35helped hundreds in the DMs on my social
305. 10:37media. I couldn't recommend it enough.
306. 10:39It basically 100% guarantees you get a
307. 10:42Beach Body. And if you've got the
308. 10:43willpower and the determination, you can
309. 10:45get peeled. Getting peeled, even with a
310. 10:48suppressant, is hard because getting
311. 10:49peeled, inevitably your sleep's going to
312. 10:51take a hit. You're going to suffer with
313. 10:52energy and fatigue, a little bit of
314. 10:53brain fog. But there's so many different
315. 10:55ways you could manage that. Me
316. 10:57personally, getting diced, my sleep,
317. 10:59I've got a condition, it makes it worse.
318. 11:01So, I've already got terrible sleep. You
319. 11:02make it slightly worse. I can't even
320. 11:04work. So, that's why I'm not pushing the
321. 11:06limits to try and get peeled. I'm
322. 11:07already pretty lean. Yeah. And yeah,
323. 11:11this is the Aroo approach. Give it a go
324. 11:14if you want to. If not, do whatever you
325. 11:16want to do. I'm not forcing this down
326. 11:18anyone. This is all about helping people
327. 11:20that want to get there quickly and
328. 11:22effortlessly completely change their
329. 11:24life around for the better. Get dialed
330. 11:26in. And I mean, I'm even helping a very
331. 11:28close friend of mine. He wants to get
332. 11:30into social media. And I even just got
333. 11:32off the phone with someone now who wants
334. 11:33to get into social media. and they want
335. 11:35to go down like either the fitness
336. 11:37social media route or a hybrid with
337. 11:38fitness and something else. There is no
338. 11:40quicker way to blow up online than
339. 11:42getting peeled. You get peeled and show
340. 11:44a few videos of you in downward lighting
341. 11:46with a pump, you're going to go viral
342. 11:48very, very quickly. So, this has more
343. 11:51motivation than just getting healthy and
344. 11:52getting lean and getting attractive.
345. 11:54This is also going to help you blow up
346. 11:55on social media or make your social
347. 11:57media very, very attractive very quickly
348. 11:59if you want to do that. So to sum it up
349. 12:01in a nutshell, minimum effective amount
350. 12:04to get the suppression you need. Aim for
351. 12:07extreme suppression at the start to get
352. 12:09massive momentum. Keep your volume
353. 12:10incredibly low, the most effective
354. 12:12amount. And try to go as low as you can
355. 12:15on calories, keeping it the overwhelming
356. 12:16majority protein, of course, but don't
357. 12:19feel scared to go low. It's a very small
358. 12:21period of time. Like you need to stop.
359. 12:23Get rid of all these limiting beliefs.
360. 12:24And just trust me. I've got no reason to
361. 12:26lie to you. Hammer it and you are going
362. 12:30to thank me