I Tried This 8-Week Diet and Finally Got Abs — Transcript

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1. 0:00By far the number one thing that I get
2. 0:01asked about my 8-week transformation is
3. 0:03what is it exactly that I ate. Later on
4. 0:05in the video I'll give you the exact
5. 0:07meals that I ate logged to the gram.
6. 0:09Before that, I'll just tell you up front
7. 0:11what it is that I ate. I just ate the
8. 0:13same things that I ate before my cut. I
9. 0:15just ate less of it with higher protein.
10. 0:17That's really my whole dieting
11. 0:19philosophy. Just eat the same thing that
12. 0:21you normally eat, just less of it and
13. 0:22with more protein. Just some quick
14. 0:24context in case you don't know me. I'm a
15. 0:25lifetime natural. I work a 9-5 as a
16. 0:28software developer and I've been
17. 0:29struggling for decades trying to get my
18. 0:31dream physique. Only at the busiest time
19. 0:33of my life that I actually managed to
20. 0:34get it. And when I say I've tried for
21. 0:36over a decade to try to get in shape, I
22. 0:38mean I started going to the gym when I
23. 0:39was 14 years old. That was the first
24. 0:41time I ever stepped foot in the gym and
25. 0:43ever since then I always tried to get my
26. 0:45dream physique and get abs essentially.
27. 0:47So really I've tried it all. I've tried
28. 0:49all training plans, all workout
29. 0:51routines. I tried a bunch of different
30. 0:52diets but only now did I finally manage
31. 0:55to get it. And let me give you a quick
32. 0:56story of what can go wrong if you do it
33. 0:58the wrong way. During COVID, I remember
34. 1:00I was going on my first aggressive cut
35. 1:02because I had just learned about it. And
36. 1:03to me doing an aggressive cut was just
37. 1:06aggressively cutting down your calories.
38. 1:08So what did I do? I basically just
39. 1:09starved myself. I skipped breakfast, I
40. 1:12even sometimes skipped lunch. I ate very
41. 1:14very little for dinner and
42. 1:17that's all I did. And I just came back
43. 1:19from a vacation in the Philippines where
44. 1:20I gained so much weight. So I was
45. 1:22weighing 90 kg. After my first
46. 1:24aggressive cut I cut all the way down to
47. 1:2678 kg. And I know you might be thinking
48. 1:28that's great, he made it. Got down. But
49. 1:31no, of course not. That diet was not at
50. 1:33all sustainable. I gained it all back up
51. 1:35and I ended up looking even worse cuz
52. 1:37sure while I never did get up to 90 kg
53. 1:39again, the muscles that I had built up,
54. 1:41the very little that I had up until 90
55. 1:43kg, I lost it all because I decided to
56. 1:45just go on an aggressive cut, not watch
57. 1:48my macros at all and just throw it all
58. 1:50away essentially. And this is what I
59. 1:52ended up looking like. Skinny fat. I
60. 1:54looked gray, I had a death face, I had
61. 1:57still no abs, and my arms were skinnier
62. 1:58than ever. So, it was really the worst
63. 2:00of both worlds. But, while most guys
64. 2:02they don't do an extreme aggressive cut
65. 2:04like I did, which was stupidly reckless,
66. 2:06they might do one of the following three
67. 2:07things, which I also have experience
68. 2:09with in the past, and
69. 2:10that also didn't work for me. Number one
70. 2:12is copying someone else's plan. You find
71. 2:14your favorite influencer online, you
72. 2:16figure out what it is that they eat, and
73. 2:17you just copy it exactly to the T. So,
74. 2:20you go grocery shopping, you get all
75. 2:22that you need, you prepare it, and
76. 2:24you're on a plan. You're locked in.
77. 2:27But, then what happens? It's Thursday,
78. 2:29there's no more chicken in the fridge,
79. 2:31you just came home from work, and
80. 2:33what do you do now? You're now off plan.
81. 2:35Then, there are some people who meal
82. 2:36prep. You go grocery shopping for
83. 2:38everything that you need for a week, you
84. 2:39cook it all in one batch on a Sunday,
85. 2:41you put it all in your 12 Tupperwares,
86. 2:44stack up the fridge, and you follow the
87. 2:46diet. But, halfway throughout the week,
88. 2:48the chicken that you cooked, it's just
89. 2:50rubbery. And, what do you do when you
90. 2:52have plans on Sunday? The day that
91. 2:53you're actually set out to do your
92. 2:54grocery shopping? Sure, you can just
93. 2:56cook it on Saturday. But, what about if
94. 2:58both days are occupied? What do you do
95. 2:59then? Now, the third option that people
96. 3:01also do is they go on these fad diets.
97. 3:04No sugar diet, no rice diet, keto,
98. 3:07vegetarian, vegan, you name it. But,
99. 3:09what do you do when you have to eat out?
100. 3:11What do you do when you have to eat at a
101. 3:12family gathering? This only works when
102. 3:14you cook your own food at all times.
103. 3:16Now, I want you to notice what it is
104. 3:17that all these three have in common. All
105. 3:19of them replace your food that you
106. 3:21normally eat with what someone else
107. 3:23eats. Meaning, it doesn't fit your
108. 3:24lifestyle. So, of course it's going to
109. 3:26fail. So, let me give you the exact
110. 3:28rundown of what it is that I did when I
111. 3:29did my 8-week cut, and what it is that I
112. 3:31ate, and how I decided what to eat. So,
113. 3:34the first two things that you need to
114. 3:35decide when you want to go on a cut is
115. 3:37how fast is it that I want to lose
116. 3:38weight, and how much is it that I want
117. 3:40to eat. Now, I recommend you going on an
118. 3:42aggressive cut to spend as little as
119. 3:44time possible in a caloric deficit
120. 3:46because it's honestly just miserable.
121. 3:49So, just get it out the way as fast as
122. 3:50you can. And, as fast as you can means
123. 3:531% of your body weight each and every
124. 3:54week. So, let's say that you're 80 kg.
125. 3:57That means you want to be losing 800 g
126. 3:59per week initially. 1 kg of fat is 7,700
127. 4:02calories. In order to lose 800 g per
128. 4:04week, you need to burn off 6,000
129. 4:06calories per week. So, that's around 900
130. 4:08calories a day. So, there you have your
131. 4:10number. You should be in a 900 calorie
132. 4:13deficit each and every day. So, how much
133. 4:15should you actually eat? Well, you take
134. 4:17your resting metabolic rate, which is
135. 4:19how much you're burning just doing
136. 4:20nothing, just laying in bed, and
137. 4:23subtracting 900 from that.
138. 4:25That's your base target of how much you
139. 4:27should be eating to be losing 800 g per
140. 4:30week. And, here's the thing. As you lose
141. 4:33weight, of course you have to
142. 4:34recalculate every week because your
143. 4:36initial calculations are based off of
144. 4:38the fact that you're weighing 80 kg, but
145. 4:40as you continually progress and you lose
146. 4:42weight, of course those numbers are
147. 4:43going to change and you need to update
148. 4:45them. So, do a weekly recalculation. For
149. 4:47me, it was every Sunday. Now, here's the
150. 4:49thing.
151. 4:50You're thinking, your resting metabolic
152. 4:52rate minus 900, that's insane. And, it
153. 4:55is. For most guys, that's like 1,100
154. 4:571,200 calories. And, that is way too
155. 5:00low. That's a meal from McDonald's and
156. 5:031,100 to 1,200 calories, that's what I
157. 5:04ate back during COVID [snorts] and I
158. 5:06wanted to lose weight fast. And, so
159. 5:07here's my philosophy behind it. Every
160. 5:09calorie that you burn through steps and
161. 5:11cardio, that buys back how much you can
162. 5:14actually eat. Hence why I told you from
163. 5:16the beginning that you should figure out
164. 5:17one, how fast it is that you want to
165. 5:19lose weight, and two, how much is it
166. 5:21that you actually want to eat. Now, for
167. 5:22me, since I'm a pretty hungry guy,
168. 5:25during that 8-week transformation, that
169. 5:26meant around 2,000 calories is what I
170. 5:28wanted to eat. To not actually starve
171. 5:30and feel hungry all the time. So, you
172. 5:32take your resting metabolic rate,
173. 5:33subtract that with how much that you
174. 5:35should be losing based on how fast you
175. 5:37want to lose, and then you add back in
176. 5:40the amount of calories that you want to
177. 5:41be eating. Now, I will say there is a
178. 5:43hard floor of 1,500 calories. Anything
179. 5:46below that and you're messing with your
180. 5:47hormones and you'll just be too low in
181. 5:49fat or too low in carbs and I do not
182. 5:51recommend that cuz obviously, I mean,
183. 5:53look what happened. So, the number one
184. 5:56most important thing is to get in your
185. 5:57calories. Then comes the macros, with
186. 6:00the first most important being protein,
187. 6:02of course. The second one, fats, and
188. 6:05then the rest is basically carbs. So, if
189. 6:08you want to eat more, it's going to be
190. 6:10all coming from carbs, essentially. So,
191. 6:12how much protein do you actually need to
192. 6:13eat? If you're a guy, you should be
193. 6:15eating 2.2 g of protein per how much you
194. 6:17weigh in kilograms. If you're a girl,
195. 6:20you should be 2 g of protein of how much
196. 6:21you weigh in kilograms. Now, how much
197. 6:23fat should you actually eat then? 25% of
198. 6:26your macros should be coming from fat.
199. 6:28Simple as that. So, once you know
200. 6:29exactly the amount of protein you should
201. 6:31be eating, once you know exactly the
202. 6:32amount of fats that you should be
203. 6:33eating,
204. 6:34all the rest of those calories should
205. 6:35just come from carbs. Simple as that.
206. 6:38I don't care if you're eating rice,
207. 6:39potatoes, bread, cereal. You can eat
208. 6:42whatever you want. So, now with all of
209. 6:44this in mind, I'll give you the exact
210. 6:45thing that I ate
211. 6:47back when I did my 8-week
212. 6:47transformation. Now, I'm someone who's
213. 6:49not really hungry in the morning, so I
214. 6:51just skip breakfast. That worked for me.
215. 6:53If it works for you, do it. If not, then
216. 6:55eat breakfast. For lunch, I would eat a
217. 6:57chicken breast, a bell pepper,
218. 7:00I would have this Icelandic yogurt, also
219. 7:01known as skyr,
220. 7:03as a sauce, and
221. 7:05that would be my lunch. And it's
222. 7:06intentional why it is so high in protein
223. 7:08and so low in calorie. For me, the
224. 7:10reason why I want to have a high protein
225. 7:12lunch is so that I can be more flexible
226. 7:14throughout later during the day if, say,
227. 7:17I need to go out and eat, then I don't
228. 7:19really have to worry that much about
229. 7:20protein because my lunch was so high in
230. 7:21protein. And
231. 7:23if I have to go out and eat later, I
232. 7:25don't really have to worry about
233. 7:26calories that much because my lunch was
234. 7:28pretty low in calories, so
235. 7:30I have quite a lot left. Also because I
236. 7:32skipped breakfast. Now, the next meal
237. 7:33after lunch is I'll go home after
238. 7:35working at the office.
239. 7:37I would prepare to go to the gym.
240. 7:39I would get some rice cakes, some honey,
241. 7:41some skyr, again, and I will just eat
242. 7:44that as my pre-workout meal. Now, for my
243. 7:46dinner, and here comes the fun part, I
244. 7:48have so many calories left that I can
245. 7:50eat so much for dinner because someone
246. 7:52like me,
247. 7:53I get super hungry before going to bed,
248. 7:55so I need to make sure that my belly is
249. 7:57full before going to bed, so essentially
250. 7:59what I ate was a whole bunch of veggies,
251. 8:02some minced beef, potatoes, and my skyr
252. 8:05sauce, and some hot sauce on that. Oh,
253. 8:07and also some avocado. And that's pretty
254. 8:09much all I ate throughout those eight
255. 8:11weeks. Of course, there were some days
256. 8:13where I ate out and I didn't eat that.
257. 8:15And that's the whole beauty of tracking
258. 8:16your macros and your calories. Once you
259. 8:18know the exact targets that you need to
260. 8:20hit,
261. 8:21you can just eat whatever. You can be
262. 8:22flexible with it. You don't have to be
263. 8:24so rigid. As long as you just stick to
264. 8:26your targets. Cuz I promise you, I could
265. 8:28be eating McDonald's throughout the
266. 8:29whole eight weeks and I would still
267. 8:30reach my goal.
268. 8:32There comes some other problems, of
269. 8:33course, with just eating McDonald's, but
270. 8:35I digress. Now, obviously to you, this
271. 8:37might sound extreme, just eating the
272. 8:38same meals every day. That's why I
273. 8:41recommend having two to three meals for
274. 8:43lunch, dinner, or breakfast each, and
275. 8:46just rotating between those. But for me,
276. 8:49I personally don't like deciding. I
277. 8:50don't really like cooking, either, so
278. 8:52just having the same meals every single
279. 8:54day worked the best for me. At the end
280. 8:56of the day, it's all math, and math
281. 8:58doesn't care as long as you just stick
282. 9:00to it. Now, I'm not going to sit here
283. 9:02and pretend that there aren't cons with
284. 9:03my method. Of course, there are.
285. 9:05First of all, you're going to have to
286. 9:07weigh all of your food initially, at
287. 9:09least, to get an idea and a sense of how
288. 9:11much things weigh. But regardless, if
289. 9:13you want fitness and health to be a part
290. 9:15of your lifestyle, you need to at some
291. 9:17point figure out how to track your
292. 9:19macros and and get a basic idea of how
293. 9:21much protein, fats, carbs are in foods
294. 9:24in general. You know those guys who say
295. 9:26that they don't track anything and they
296. 9:28can just eyeball stuff and they just
297. 9:30have a six-pack year-round. Well, either
298. 9:32one, they're on steroids or something
299. 9:33else, peptides, or whatever, but but the
300. 9:35more likely case is that they used to
301. 9:37track their macros and now they can just
302. 9:39eyeball it. Now, number two con of my
303. 9:41method is that it's an aggressive cut,
304. 9:44meaning you won't be eating that many
305. 9:46calories. Now, 2,000 calories for me was
306. 9:49fine,
307. 9:50but I'm not going to lie to you, I was
308. 9:52still hungry. But you have to remember
309. 9:53that this is an aggressive cut, meaning
310. 9:55it shouldn't be ran for that long. What
311. 9:57you pay for in intensity, you get back
312. 9:59with time. And number three, it's pretty
313. 10:02boring.
314. 10:03Like there's no hack, there's no fat
315. 10:04burning food, there's no
316. 10:06ketosis and all this fancy stuff. No,
317. 10:09it's pretty boring. You just count your
318. 10:11calories, you figure it out. It's all
319. 10:12math. I mean, but it works,
320. 10:15unfortunately. It's as simple as that.
321. 10:17So, again, what is it that I actually
322. 10:20eat? Well, I eat the same thing that I
323. 10:23do when I'm not on a cut, but just less
324. 10:25of it and more protein. Don't copy any
325. 10:28other influencers' diets. Don't even
326. 10:29copy my diet. I want you to find
327. 10:32what works for you best. I want you to
328. 10:34keep eating what it is that you're
329. 10:35eating, unless of course you're eating
330. 10:37junk food or McDonald's. Like,
331. 10:39stay away from that. But I want you to
332. 10:41keep eating what it is that you're
333. 10:42already eating. Just figure out the
334. 10:44exact macros of what it is that you're
335. 10:46eating. Figure out what you actually
336. 10:47need for yourself and
337. 10:49just eat. And nine times out of 10, that
338. 10:51means just eating less of what you
339. 10:52already eat and just introducing more
340. 10:54protein. Now, this only covered the diet
341. 10:56and I'll be making more videos about my
342. 10:58training and
343. 11:00a bunch of other stuff that I did during
344. 11:01my 8-week cut, but if you want the full
345. 11:03guide, which you can already get right
346. 11:04now, just check the link down in the
347. 11:06description. I got a full guide there
348. 11:07you can get for free of everything that
349. 11:09I did during my 8-week cut. Now, if you
350. 11:11feel like this was overwhelming and
351. 11:13you're still not quite sure what to do,
352. 11:14and you want to make sure that you're
353. 11:15doing everything correctly, and you're
354. 11:17tired of not seeing progress each and
355. 11:19every year and having to look back at
356. 11:21the year and go, "Another year wasted.
357. 11:23Another year where I couldn't get it
358. 11:24done." Cuz remember, if nothing changes,
359. 11:26nothing changes. So, if you're ready to
360. 11:28actually make a change and you're tired
361. 11:30of being where you are, I have a down in
362. 11:32the description that you can click and
363. 11:34you can book a time with me in one on
364. 11:36one call and we can talk about how I can
365. 11:38help you reach your goals.