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Getting lean is actually really f*cking simple (seriously) — Transcript

by Cembryfit · 2,945 words · 444 segments · language en · Watch on YouTube

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0:00You saw the thumbnail. Brad Pitt
0:03Fight Club iconic
0:06lean athletic
0:09aesthetic
0:11And in this video I'm going to show you
0:14the exact system you need to get that
0:16physique yourself. And as his character
0:18says in the movie, the things you own
0:21end up owning you. So, if you're looking
0:23for the most complicated thing out there
0:26to own your life, I can't help you. But
0:29if you're a guy who actually has things
0:31going on in his life, you appreciate the
0:34value of minimalism, and you're looking
0:36to get the Fight Club physique with the
0:38least amount of effort, stay till the
0:40end of this video. Because no one in the
0:42industry is just going to give it to you
0:44straight. They're going to try to
0:46complicate this stuff because they want
0:49to sell you something. They want to sell
0:51you more supplements. They want to sell
0:53you this PDF. And [snorts] all of this
0:55is designed to just keep you spinning
0:57around in circles. And while you're
0:59spinning around in circles, you're
1:02moving nowhere. You're just stuck in
1:06analysis paralysis. Testing the latest
1:10supplement, testing the newest workout
1:12routine, testing the newest
1:14science-based lifting shenanigans.
1:17Giving you none of that today. I'm
1:18giving you the full system. What
1:20calories eat, how much protein, what
1:23training you should do, and a couple
1:25other things to look out for I call the
1:27five S's. The thing about the Fight Club
1:29physique is you have to embody Fight
1:32Club mentality. And that's the part no
1:34one in the industry is going to tell
1:35you.
1:36They make money from trying to make it
1:40more complicated. They want me to tell
1:42you, "Oh, okay. No, you need to worry
1:45about your meal timing. Oh, okay. No,
1:47you have to buy this specific protein
1:49powder cuz it has XYZ ingredient that's
1:51going to get you 25% more muscle mass."
1:54Or, "Oh, no. You need this workout
1:56program cuz we do the most optimal
1:58amount of sets for your biceps for a
2:01week, yada yada yada yada. Now, I'm not
2:04saying you have to go too far in the
2:07other direction. You do have to get
2:10keyed in on a few factors, but
2:13simplicity is always going to win out
2:15over complexity. Brad Pitt didn't do
2:18anything exotic. We know his character,
2:20Tyler Durden, didn't do anything exotic,
2:23and neither do I, and neither will you.
2:25So, let's tear it down to the four
2:27levers that actually matter. So, the
2:30first lever that actually matters is the
2:34number of calories you are eating. There
2:37is no magic trick, there is no games, no
2:40gimmicks. You have to be in a caloric
2:43deficit in order to lose weight. And in
2:46step two and three, we're going to make
2:48sure that weight we're losing is fat.
2:51But, we do have to lose weight. And you
2:53want to be in a caloric deficit of 3 to
2:57500 calories. This is the range you're
3:00looking for for sustainable,
3:02effortless fat loss without torching the
3:05muscle that you already have and you're
3:07building up in the process. And a lot of
3:10people like to get bogged down in the
3:12analysis paralysis of obsessing over,
3:15"Okay, how much fat, how much carbs, um
3:18how many micronutrients, blah blah blah
3:20blah blah."
3:21This is also very simple.
3:23Hit your calorie target through whole
3:27foods.
3:29Whole foods, foods that we've been
3:30eating for millennia. And the simplest
3:33way to know something's good for you or
3:35not is just ask yourself, "Did we eat
3:38this food 100 years ago?"
3:42There was not Krispy Kreme 100 years
3:45ago. There's not McDonald's on every
3:47street corner 100 years ago. Yet, now
3:50100 years later, everyone's
3:53That should tell you something.
3:54Eat foods that the human body is
3:57designed to eat. And yes, uh, you may
4:00still be thinking, "Yeah, but what about
4:01my hormones? And what about this and
4:04that?"
4:05We're going to address this later down
4:07the line
4:08to the extent that you need. But,
4:11calories is first. If your calories
4:13aren't dialed in, nothing else matters.
4:16If you have your calories right, there's
4:17really one macronutrient one other
4:20thing. And that signal through all the
4:21noise is step number two, dialing in
4:25your protein.
4:26And all you need is 0.8 * your goal body
4:31weight. And realistically, you should be
4:33coming up with a number in the 100 to
4:36150 range. If you have a lot of fat to
4:39lose, just go with 150. And like I said
4:42earlier, we want this protein from whole
4:45foods.
4:48So, don't go to the store and get the
4:50high protein Cheetos or the high protein
4:53Krispy Kreme donuts or whatever
4:55nonsense, high protein Starbucks, none
4:57of that. Chicken, steak, ground beef,
5:02tuna, salmon,
5:04eggs, milk, protein powder, you know the
5:08drill. Simple, simple, simple stuff.
5:11Simplicity wins. The meal plan is very
5:14easy.
5:15Three meals
5:17consisting of whole foods with foods
5:21that you like to eat. Take those
5:23calories and protein, divide it by four.
5:26You're going to have one of those meals
5:27once, one of those meals a second time,
5:30and you're going to double it for a big
5:32dinner. Make sure you're hitting the
5:34protein requirement in each meal. Fill
5:37out the rest of your meal with the carbs
5:39and fats that you want from whole foods.
5:42The goal is repeatability. There's
5:44nothing more simple than just eating the
5:46same thing every day, every every every
5:49day.
5:51If it's not broke, why fix it? Find
5:53three meals full of whole foods that you
5:56love, that you want to eat each and
5:58every single day, and watch the fat melt
6:01off your body. And if the scale isn't
6:04moving, if the fat's not melting off,
6:07it's not the end of the world. It's not
6:08the sign to just Oh, okay, let me try
6:10keto.
6:12Take a couple hundred calories out of
6:14the equation and keep it going. But
6:16notice I said fat, I didn't say weight,
6:19because what we're going for is to lose
6:22fat and gain muscle at the same time.
6:25Protein's going to help with gaining
6:27muscle, but so is our training. And
6:30quick thing, before I go on to the
6:32training, if you need this all mapped
6:34out for you, if you're looking for a
6:36full system, not just more information,
6:39my 12-week shred is perfect for guys
6:41like you. First link in the description,
6:43but let's get to the training program.
6:45This is the sexy part. The goal when
6:48you're in the gym is to stimulate your
6:52muscles for growth or retention, not to
6:56annihilate them
6:58by doing 15, 20, 30 sets, drop sets,
7:02super sets, yada yada.
7:04We need only train 3 days a week. That's
7:08going to help us focus on our recovery.
7:12And it's going to help us out with one
7:14of those five assets I'm talking about
7:16in step four, so stay tuned. On those
7:18three training days, we're going to lead
7:20off with two key foundational movements
7:24that we're going to want to get stronger
7:26on over time. On Monday, we're going to
7:28be keying in on a horizontal pushing
7:30movement. This is going to be a bench
7:32press, incline press, whatever you like
7:35or have access to.
7:37You're also going to do a horizontal
7:39pulling movement. This is going to be a
7:41row of some variation. Barbell row,
7:44Pendlay row, cable row, whatever you can
7:46do.
7:47On Wednesday, we're going to lead off
7:49with a squat pattern. You know squats,
7:51you hate them, but you got to do them.
7:54And then we're going to go to hip hinge
7:56pattern. This can be a deadlift, a
7:58Romanian deadlift, one-legged deadlift,
8:01whatever you like.
8:02Friday, we're going to start with a
8:04vertical pulling pattern. This is going
8:07to be pull-ups or chin-ups. Weighted is
8:09best if you can do them. If you can't do
8:12pull-ups or chin-ups yet, don't worry.
8:14You can do an assisted variation, or you
8:16can do a lat pull-down.
8:18Then, we're going to go to a vertical
8:20pushing pattern. This is some kind of
8:23shoulder press. Seated, standing,
8:25barbell, dumbbell, doesn't matter. We
8:27want to stay in the 6 to 10 rep range,
8:32and we want to do about two to three
8:34sets
8:35of each of these key movements. How you
8:38do it is up to you. Me personally, I
8:40like reverse pyramid training. It's my
8:42favorite way to train. Drop a comment,
8:45let me know if you want me to go over
8:47reverse pyramid training. I'd be happy
8:49to make that video for you guys. But the
8:51goal is to get stronger on these
8:53movements week after week after week.
8:56We're adding reps, and then once we max
8:58out the rep range, we're going to add on
9:00more weight. And then that's it. You can
9:03add on some isolation lifts if you want,
9:07bicep curls, calf raises, ab work, that
9:11kind of thing. But you want to keep your
9:13sessions at 60 minutes tops.
9:17And you don't want to get too bogged
9:19down on your isolation movements. Stick
9:22with these core compounds and get
9:24stronger out there.
9:25And I really want you guys to key in on
9:27the signal. That signal through all the
9:31noise is progressive
9:34overload.
9:36So, remember earlier here when I was
9:37talking about the scale. Even if the
9:40scale's not going down, if we're getting
9:42stronger, if I'm getting stronger on my
9:44bench press, if I'm getting stronger on
9:46my shoulder press, on my back squat, I
9:49know I'm putting on muscle. I know it's
9:52working. Even if the scale is lying to
9:54us. And the scale does play tricks on
9:57you.
9:58But the Fight Club physique doesn't come
10:00from making the scale happy.
10:02It comes from burning fat and building
10:06enough muscle. And you don't need a
10:08crazy amount of muscle. You just need
10:11enough muscle in the key areas on the
10:13key movements. Now, this is about 90% of
10:16the system right there. But this final
10:1910% is where people fall apart. And
10:23that's something I call the five S's.
10:26Everything up here is pretty cut and
10:29dry. But these five S's look different
10:32for each individual that's working on my
10:34system. Now, the first S is sleep.
10:39The standard advice is 7 to 9 hours of
10:42sleep at night. But I found some people
10:44can do okay with six, and some people
10:48need to go to that higher range.
10:50Whatever that looks like for you, get
10:53enough sleep every night. Second is the
10:55killer, and that is stress.
10:59You have to manage your stress levels.
11:02Cortisol is a killer. First of all, if
11:04you're too stressed out,
11:06you're not going to be following your
11:07nutrition program. You're going to be
11:09eating goofy
11:11You're not going to be following your
11:12training program. You're going to find
11:14excuses to skip the gym cuz you're too
11:16tired and blah blah blah. Do what it
11:18takes to manage your stress levels. I
11:21know it can be challenging, but you have
11:23to do it. Number three is steps.
11:27This is another one I think a lot of
11:29people overrate. Everyone says, "10,000
11:31steps, 10,000 steps, 10,000 steps."
11:34Instead of just having um arbitrary step
11:37goal, focus on movement. Focus on living
11:41an active lifestyle.
11:42Don't just say, "Okay, well, I got
11:45to walk and get 10,000 steps." Say,
11:47"Okay, I'm going to get some movement
11:49in. I'm going to get some morning
11:51sunlight to help regulate my stress
11:54levels,
11:55help reset my circadian rhythm so I
11:57sleep better."
11:58"Okay, I'm going to go listen to some
12:01music." Stress levels.
12:03"Okay, I'm going to go on a walk with my
12:05girlfriend. We're going to enjoy some
12:06time together." Now,
12:09if progress is stalling up here and you
12:12don't want to cut calories, yes, you can
12:15give yourself a mandatory step goal.
12:17But like I said,
12:19don't worry too hard about these. Just
12:21keep them on your radar a little bit.
12:23And the fourth thing is sips.
12:27This is how much water you're drinking,
12:29but
12:30I couldn't think of a cool word for
12:32water that starts with S. If you guys
12:34think of one, drop drop a comment. I'll
12:36probably steal it. But thank you. Watch
12:38your water intake.
12:40Instead of having an arbitrary goal like
12:42a gallon a day or liter a day, I always
12:44say watch what happens when you're going
12:46to the bathroom.
12:47If your pee is super yellow, you're not
12:50drinking enough water. If you're feeling
12:51fatigued, you got a headache, you're not
12:53drinking enough water.
12:55On the contrary, if your pee is clear
12:58and you're going to the bathroom a lot,
12:59you're having too much water, but not
13:01enough electrolytes or carbohydrates for
13:04you to absorb that water.
13:06And the fifth S is sunlight.
13:10Guys, we were meant to be free. Just
13:12like Brad Pitt says in Fight Club. We
13:15weren't meant to just sit in offices all
13:18day. We live by the sun. We need
13:21sunlight. Get outside.
13:24Get outside.
13:26Get your sunlight. Get your vitamin D.
13:28You can do it.
13:29So, let me show you what this looks like
13:31all together when we put it on a 12-week
13:36timeline. First 4 weeks are
13:38foundational. In the fitness world, we
13:41have a saying, consistency over
13:43perfection.
13:46Most of you guys are going to try to
13:47take all of this. You're going to try to
13:49be perfect with it, and you're going to
13:51fail because of course you are. You're
13:53not perfect. You're only human. Don't
13:55worry about being perfect. Just build
13:57the habit, okay? Maybe the first week
14:00we're hitting our calories and protein
14:02only four times, but the second week we
14:05hit it five times. By week four, we're
14:07hitting it every day.
14:10And maybe you have to go through some
14:12trial and error. Maybe you try uh
14:14barbell rows, but they don't feel good
14:16with your body, okay? We switch to cable
14:18rows. Those feel a lot better. Awesome.
14:21So, that first month we're just laying
14:23the foundation. Weeks 5 through 8, we
14:25start to accelerate. This is where if
14:28you've been dialed in, you may get to
14:29the point where fat loss stalls, and we
14:32have to titrate the calories down a
14:34little bit. That's a good sign. That's a
14:36sign it's working. You're going to start
14:38to look sharper. Not only will you look
14:41better, you're going to start to feel
14:42better. You're going to be more and more
14:44and dialed in on the five S's down here.
14:48You're incorporating more and more of it
14:50every day. So, you're making a
14:51lifestyle, something that's sustainable,
14:54not just something you do for 90 days
14:56and then go back to being a ass.
14:58And week 9 through 12 is the final part.
15:01This is where you dial in on everything.
15:04You're really building that new identity
15:07of the leanest version of yourself.
15:10You're really embracing and not just
15:13looking the part, but being the part of
15:16that Fight Club physique, that Fight
15:18Club mentality. And if you're dialed in,
15:21if you're following this system, if
15:23you're losing 1 to 2 lb of fat a week,
15:26that ends up being 10 to 20 lb of fat by
15:30the end of week 12. I don't know where
15:32you're at right now, but I want you to
15:34imagine 12 weeks out from now. We're
15:36talking mid-August. You've lost 20 lb of
15:40fat on your body. How good would you
15:43look? How good would you feel?
15:45And the beautiful thing is you're not
15:46doing anything goofy. You're not having
15:49to buy all this supplement for the rest
15:51of your life or else you're screwed.
15:54It's a simple, repeatable system.
15:59That you can continue on for the rest of
16:01your life.
16:05So, let me step back for a second. You
16:07guys can take a screenshot of this. If
16:10you can't read my handwriting, let me
16:11know. I'll type it out for you guys.
16:13Simplicity.
16:15Complexity sells, but simplicity wins.
16:18Deficit calories down. Right amount of
16:20protein. Training focus on progressive
16:23overload. Being mindful of the five S's.
16:26Now, here's the truth. I just gave you
16:28everything you need to know.
16:31But there's a difference between knowing
16:33things and doing things.
16:3599% of the people watching this video
16:39are going to watch this and say, "Yeah,
16:40that's great. I feel really great." and
16:43not do a damn thing. 12 weeks from now,
16:47they're still going to have that 20 lb
16:49of fat on them. Cuz you watched the
16:51YouTube video, but you didn't actually
16:53do anything. That's like someone
16:55breaking the first two rules of Fight
16:57Club, telling you about Fight Club, and
16:59you don't even show up to Fight Club.
17:03You're not in the club. And the
17:05guys who actually get in Fight Club,
17:08they commit to something. They invest in
17:10something. They invest in themselves.
17:13And that's what the 12-week shred is
17:14for. It's not information. I I gave you
17:17all the information you need. It's
17:19accountability. It's support. It's
17:22guidance. The things you own end up
17:25owning you.
17:26But here's the other side of that.
17:29You want the right things owning you
17:31because there's nothing better to own
17:34than those perfect habits.
17:39Because those will lead you to success
17:41for life. First link in the description,
17:44let's hop on a call and talk about how I
17:46can help you specifically ingrain these
17:50habits, ingrain that system, so you own
17:53it and you become that best version of
17:57yourself. You become Brad Pitt in Fight
18:00Club. That's the move. First link in the
18:02description. Like, comment, subscribe,
18:05but above all else,
18:07take control.

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