I have lost 12kg in 8 months (with 3kg to go to get to my target). It hasn't been too painful and I have been able to put on a modest amount of muscle. I think going faster would have led to muscle loss, rather than gain.
@FlowHighPerformance1
2 жыл бұрын
Nice, sounds like a successful cut 👍
@billking8843
2 жыл бұрын
@@FlowHighPerformance1 If anyone wants more concrete advice: squats and dealifts are your best friends in the gym and fibre, slow carbs and protein are your best friends in the kitchen - especially yoghurt and blueberries. Stay friends with rice, pasta and chocolate but reduce portion sizes.
@promptnfatalboom
2 жыл бұрын
@@billking8843 What would you recommend for fiber, and how many times a day should i eat? Not one for lunches myself.
@billking8843
2 жыл бұрын
@@promptnfatalboom Leafy green vegetables and fruit for your main sources. You can top up with something like a psyllium drink (Metamucil is the most popular brand here in Australia). I cut myself down to three meals a day, with no between meal snacks unless I was really hungry or, say, out for coffee with a friend. (Reasonably often have some cheese and olives and a beer before cooking dinner if I am hungry) Other people go in the other direction and have five small meals a day. It is a matter of what works for you so long as you are seeing the results on the scale. Much to be said for having a coffee and maybe something to eat 45 mins before the gym. I love a coffee after the gym if I didn't have one before. Also, if you are doing a longer bike ride (> 60 mins), then it is good to have a snack during the ride so you don't get home insanely hungry.
@billking8843
2 жыл бұрын
It really helped me to be able to visualise what a well balanced serving of food looks like. The Baker IDI webpage has photos of what a 2/1/1 (half vegetables, 1/4 protein, 1/4 carbs) plate looks like. Magnus Lygdback's youtube channel is also really good for showing you balanced meals.
@MrChewy97
2 жыл бұрын
How do you consistently put out such well made videos? You're on another level.
@FlowHighPerformance1
2 жыл бұрын
Glad to hear it 👍
@lifetime_chronic_insomniac5603
2 жыл бұрын
Hope you have a blessed day whoever is reading this!!!
@KenanTurkiye
2 жыл бұрын
You have an even better day dude!
@dragosh6488
2 жыл бұрын
My guy you are a gem mine, idk how not so many people know about you. You describe every information very well so everybody can understand, non-biased and after all the decision is ours how we will use this information, thank for doing content this high quality and free
@FlowHighPerformance1
2 жыл бұрын
No problem, glad you find the content helpful. I try to make these topics as clear and easy to understand as possible 👍
@Killerkraft975
2 жыл бұрын
My recommendation for the lifestyle point is that if you don't often eat out alot, Don't worry too much about calories and macros and eat whatever you like. Just make sure the next few days, you balance the calorie surplus with a slightly higher deficit and or eat out less for the few day period of having extra calories.
@Killerkraft975
2 жыл бұрын
Also like to point out that women on average tend to be of higher body fat % due to offspring and requiring more energy. This could explain why they are able to retain muscle alot more than men on a deficit, as the threshold to lose muscle on women is alot higher.
@FlowHighPerformance1
2 жыл бұрын
Agreed. And yes, this is likely a reason why women can retain more muscle mass 👍
@dotkiarika1026
11 ай бұрын
My problem with losing too slowly is that it takes so much time that I feel like I wont stick to it/will constantly get back my weight bc I get demotivated
@FlowHighPerformance1
11 ай бұрын
That is definitely a consideration. I think there is a balance here. You dont want to go too fast for practical purposes, but going too slow can be demotivating too 🤔
@1Thor61storm8
2 жыл бұрын
I would add a counter argument against faster weight loss rate: slower weight loss rate will force you to stay longer under your starting weight, which will help you avoid rebounds. Body will fight hard to stay in homeostasis. Once you force it to lower body weight, you need to keep it for a minimum amount of time to reset your new homeostasis condition
@FlowHighPerformance1
2 жыл бұрын
Yes, this is another good point. Thanks for commenting 👍
@1Thor61storm8
2 жыл бұрын
@@FlowHighPerformance1 you've a great channel. One can tell the enormous amount of work and dedication you put on each video. Thank for the content 🙂
@FlowHighPerformance1
2 жыл бұрын
Glad to hear it 👍
@SSchithFoo
Жыл бұрын
I think that male female difference is basically the higher body fat + low BMR making it easier for females to add muscle. So if a male start out at a very high BF I guess they get the same benefit
@FlowHighPerformance1
Жыл бұрын
Yes, I suspect this too 👍
@casparps
2 жыл бұрын
i really like your objective comparison between different methods
@FlowHighPerformance1
2 жыл бұрын
Cheers 👍
@josuel8a
2 жыл бұрын
KZitem just recommended me this channel and I have seen 8 videos already. So underrated channel but I'm sure the channel will grow more and more. Thanks for the content! New subscriber from México.
@FlowHighPerformance1
2 жыл бұрын
Cheers, glad you are enjoying the videos 👍
@alileon8612
2 жыл бұрын
there is another important factor in calorie deficit,if u cut ur calorie too low,u will decrease ur metabolic rate and it cuz a paradoxical weight gain.so it is important to how much calorie u need to cut in order to get lean.it is not true that if u cut more calorie,u will lose weight faster
@FlowHighPerformance1
2 жыл бұрын
I think this is a slightly outdated phenomenon. Yes, metabolic rate will decrease when you lose weight, but it is probably due to slight muscle loss, increased movement efficiency, decreased weight carried around etc. not because of 'metabolic damage'
@rubiccube8953
Жыл бұрын
Weight load via carb restriction alters the hormonal response of the body . Also do ketones preserve muscle. Also if you fast what macro nutrition you eat afterwards influences the weight of loss of fat and gain of muscle. Just eating protein increases the mobilising of body fat after a fast.
@lordarkay272
Жыл бұрын
My diet isn't unhealthy by nature but overeating is problematic I'm learning my body doesn't require much food to function its rough eating less then everyone else at restaurants but one big meal and a snack can last all day and night
@FlowHighPerformance1
Жыл бұрын
Yes, total calorie intake is the most important consideration for weight loss. Good to see that you are finding strategies to eat fewer calories 👍
@KenanTurkiye
2 жыл бұрын
Peter your vids are so good, you are causing a Pavlovian effect, hearing your voice gives a sense of trust. ;)
@FlowHighPerformance1
2 жыл бұрын
😂
@jennyrstanley1
Жыл бұрын
Excellent video! It seems like common sense but so many people struggle with this concept.
@danieldistrola2873
2 жыл бұрын
Interesting and great information, things I have never thought of before. There are a lot of factors that go into weight loss to still be able to achieve your goals.
@FlowHighPerformance1
2 жыл бұрын
Exactly right Daniel. There are many factors to consider 👍
@NotMyRealName1
Жыл бұрын
Lots of common sense in here - one massive problem though…it’s almost universally agreed that calorie intake and expenditure are not independent and unrelated.
@xclusive2168
Жыл бұрын
I'll do a 250 calorie deficit and burn the other 250 from cardio
@IzzyTaps
2 жыл бұрын
Legendary channel, will blow up soon! Keep going brother
@FlowHighPerformance1
2 жыл бұрын
Cheers, will do 👍
@KDFelix
2 жыл бұрын
I lost almost 13 kgs in 4 months lol.. my metabolism hit well.. my diet was high protein, less fat. I also avoided sodas and sugars to the highest and other fast food. Including high cardio helped a lot.
@FlowHighPerformance1
2 жыл бұрын
Nice, that is quite a fast rate of weight loss 👍
@fat2fit-1m76
2 жыл бұрын
very great info on weight loss
@FlowHighPerformance1
2 жыл бұрын
Cheers 👍
@TypicallyUniqueOfficial
2 жыл бұрын
For skinny guys, trust me loose it slower. You can get away with 2+ lbs a week if you're fat, such as above 18-22% bodyfat, but if you're leaner (18% or below) lose it slowly. It's so much better, the progress is more impressive per lb as you don't lose all the muscle glycogen and water in the muscle as you diet. Every time I've done above 1lb per week I've lost so much muscle glycogen and water and end up looking flat. You'll rebuild the lost muscle, water, and glycogen after the diet but it really puts you back in progress moving into a bulk after the diet.
@zachhaynie9018
2 жыл бұрын
Just subbed! Love your vids and how you back them with meta analysis studies. It’s hard to find vids that do that. Personally, I’m a rock climber and a lot of what you talk about is applicable to climbing. Would love to see a vid on stretching techniques duration and intensity!
@FlowHighPerformance1
2 жыл бұрын
Cheers! Will definitely consider it for future videos 👍
@ronaldsuarez6389
2 жыл бұрын
Peter this is probably a whole video topic but I would love some info on how to count and weigh your food ,unless you already have a vid on it .
@FlowHighPerformance1
2 жыл бұрын
Hey Ronald, I don't have a video on this yet, but I'll definitely consider it for a future video 👍
@anujraja
2 ай бұрын
Thank you for your work. You saved my life. ❤
@FlowHighPerformance1
2 ай бұрын
glad it was helpful 👍
@kevinhampton3346
2 жыл бұрын
What are your thoughts on weekly calorie counting instead of daily calorie counting allowing more flexibility in the diet. For example a total amount of weekly calories instead of daily calories?
@FlowHighPerformance1
2 жыл бұрын
Yes, this is definitely a feasible option 👍
@xclusive2168
Жыл бұрын
Im skinny fat at 200lbs, i want to get muscular as possible, should i not chase 2 rabbits and just go on a 2lb a week defecit?
@FlowHighPerformance1
Жыл бұрын
I'd recommend a slightly slower rate of weight loss while prioritising lifting 👍
@MrAmrmnabil
Жыл бұрын
Thanks for informative videos. We need a video on cheat meals, and cheat days.
@FlowHighPerformance1
Жыл бұрын
will consider it for a future video 👍
@MrAmrmnabil
Жыл бұрын
@@FlowHighPerformance1 Thanks
@ICcccreg
2 ай бұрын
Lets say you go for the faster route which is 1.5-2lbs a week and you lose strength and muscle, do you regain everything back once you get back on a surplus because of muscle memory?
@FlowHighPerformance1
2 ай бұрын
yep 👍
@ICcccreg
2 ай бұрын
@@FlowHighPerformance1 I'm 168lbs 5'11" should I go down that 2lbs a week route? Maybe get down to 160lbs
@Felix_EN
Жыл бұрын
Doesn't a fast fatloss strategy also result in a metabolism slowdown, which has its own issues?
@FlowHighPerformance1
Жыл бұрын
It does, but this is only temporary. Check out this video for more detail kzitem.info/news/bejne/2JBpqqdpo2uHYIY
@julianafelix8808
Жыл бұрын
Perfect!!!!!
@ailove313
Жыл бұрын
Such a well made videos
@FlowHighPerformance1
Жыл бұрын
cheers 👍
@Stud3nt4knowledge
4 ай бұрын
Hey brother new here I’m 320 I want to get lean really don’t wanbt to add lot of mass and look like a body builder but I do want muscles but. Majority strength over huge muscle my. Question is how many. Calories should I be losing monthly ?
@FlowHighPerformance1
4 ай бұрын
There are two questions here: 1. how much weight should you be losing monthly? 2. How many calories should you consume to achieve this? I'd say to go for around 1% BW loss per week, so around 4-5% BW loss per month In terms of calories, this will need to be adjusted based on how fast you are losing weight
@YaYippieYeah
2 жыл бұрын
Thanks a lot for another good video. Do you have an opinion about 24h-27h fasts for fat loss? I've seen claims that you retain almost all muscle when you keep it < 72h. So it seems a like a very good tool to improve body composition.
@FlowHighPerformance1
2 жыл бұрын
I think it still all comes down to total calorie intake. Fasting is a great way to reduce calorie intake, but I don't think there is anything magical about it 👍
@stevebaxter2523
2 жыл бұрын
On a slow cut, if achieving Rep PRs, is it an indication of increasing LBM?
@FlowHighPerformance1
2 жыл бұрын
Yes, that is definitely a strong sign that you are gaining or at least maintaining muscle mass (assuming technique remains strict)
@JoshuaKevinPerry
2 жыл бұрын
30 days of DNP at 4oo mg.
@cinematicjoe5514
2 жыл бұрын
Did anyone not know that this video was going to be “it comes down to preferences”. Click bait
@FlowHighPerformance1
2 жыл бұрын
😂
@ICcccreg
Жыл бұрын
I'm 190lbs skinny fat I want to get to at least 10% bf, do you think losing 2lbs a week is a good idea?
@FlowHighPerformance1
Жыл бұрын
I'd recommend loosing weight a little slower, may around 0.5-1lb / week. Also, it is important to implement resistance training simultaneously to maximise the proportion of fat loss 👍
@ICcccreg
Жыл бұрын
@@FlowHighPerformance1 yes I lift weights 6 days a week, although I do have 20lbs to lose
@xclusive2168
Жыл бұрын
What if I eat at maintenance and walk 10k+ steps a day? Is making my own deficit ok?
@FlowHighPerformance1
Жыл бұрын
If you induce a calorie deficit via exercise, then you are not eating at maintenance - you are in a deficit. But yes, you can use exercise to promote a deficit 👍
@xclusive2168
Жыл бұрын
@@FlowHighPerformance1 thanks, love your videos. Keep up the good work!
@FlowHighPerformance1
Жыл бұрын
No problem, will do 👍
@mattfreedom2002
2 жыл бұрын
you tha man
@stevenanderson5811
2 жыл бұрын
on the first week i have lost 7 pounds
@FlowHighPerformance1
2 жыл бұрын
😲
@stevenanderson5811
2 жыл бұрын
@@FlowHighPerformance1 yeah from 88kg to 86.1 today if you do the math thats around 6 pounds
@AmyTheShepherd
2 жыл бұрын
Great video Brother. I would be interested in your opinion on the gflux. Ever heard of it?
@FlowHighPerformance1
2 жыл бұрын
I know about gflux, but i havent looked into it in detail. I may make a video on this topic at some point 👍
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