6 Pack Diet Plan Disaster (CALORIE CUTTING!)


What’s up, guys? Jeff Cavaliere, AthleanX.com. Today I’m going to break out the Smart Board
to discuss a dumb mistake that a lot of people make when it comes to dieting for a 6 pack. You see, if you rely on calorie restriction
as your main and sole method of getting to a lower body fat level, you’re going to run
into a brick wall a lot harder and faster than the one behind me. Here’s the problem: we know that in order
to create a body fat loss you have to create a caloric deficit. We talked about that a
lot of times before. There’s a thermodynamic law that states that we need to do that. That’s a given. It doesn’t mean it has to
come from calorie restriction because the biggest mistake people make – let’s say
they’re arbitrarily going to pick a 2000 calorie daily maintenance level; that’s what yours
is. You want to create a 500 calorie deficit because
you know you need to do that in order to lose some weight and lose body fat. A lot of people
will do this completely through a 500 calorie restriction on what they eat. That’s the easy way to do it and it’s the
fastest way because a lot of people will find that they’ll get results doing this, but then
all of a sudden they hit that wall and they stop seeing results. It’s extremely predictable because as you’re
doing this, think about the calories that you’re also restricting from your muscles.
Your muscles are going to be your best friends; your metabolically most active tissue to allow
you to raise this set point. Not from 2000, but maybe to 3000 in a day.
If you have the metabolically active tissue, like muscle, to stick and allow you to burn
more calories throughout the day just because of the muscle you have to maintain, you’re
going to allow yourself a lot more dietary flexibility in the long term. That is how you get this thing done 365 days
a year like I preach. So you don’t want to do it that way. What you want to do is
if you’re at 2000, maybe what you do – and a lot of people may not like to hear this
– they’ll restrict their calories by a little bit. Take the obvious thing out of your diet. You’re
probably already pretty low as it is. This is probably not what you’re eating in a day,
but again arbitrary numbers. Take something obvious out of your diet that you know you
probably shouldn’t have from calories and then go burn 400 extra calories to get yourself
down here. That is going to create a much more effective
plan because you’re still supplying key calories to the muscle that you’re trying to build.
Maybe you’re not even working out and if you’re not doing that, that’s an even bigger disaster
that we can talk about in a different video. You’d better be working out at the same time
because otherwise you’re going to become skinny fat. You’re going to get thin, but you’re
not going to look very good. It’s like getting abs, but having no muscle. It’s like the old
saying “Having tits on a bull.” There’s no purpose for it. If you want to have a much more effective
plan, unfortunately for some, maybe uplifting for others; you’re going to have to get your
ass into the gym and you’re going to have to work out and start burning some calories. Our burst training workouts that we have plenty
of here at Athlean-X are geared to do exactly that; help you to burn a lot of calories quickly.
You don’t have to spend all day to burn 400 calories. You’re not going for a slow
jog here through the park. As a matter of fact, if you’ve seen one of
our videos here we actually did a 10 minute workout – I’ll link it right here – where
we did nothing but burpees. 10 different variations of burpees in 10 minutes. You’ll feel what
a high expenditure of energy feels like if you’ve never tried it before. My point is: you’ve got to stop looking at
strictly dietary restriction of calories to get down to this number. You’re going to have
to get lower, but don’t look to diet alone. As a matter of fact, try to see if you can
do it as little as possible that way so what you’re doing is sparing the calories to allow
you to support the muscle growth that’s going to allow you to ultimately raise this number
and make your nutrition plan a hell of a lot easier to follow. Guys, if you’re looking for a way to have
your ass kicked I’m more than happy to do it for you. You could head to AthleanX.com right now and
get one of our training systems. I coach you through every single workout and I also provide
you with a diet plan that will allow you to make nutrition much simpler than it is and
allow you to actually stick to a plan 365 days a year. That is what I try to preach here at this
channel year in and year out and that’s what I’m trying to convey to everybody that watched
us. It’s not all that hard, it’s just going to take a little bit of dedication and effort
here and then I’ll help you to do all the rest from there. See me over at AthleanX.com and in the meantime
let me know how you felt about this video. Leave your comments and thumbs up and I will
be back here again in just a couple days with more stuff for you. See ya!

100 Comments

  1. I would like to join.. can I get online training from you ? Where you make diet plans and exercise to cut done my belly fat and build a healthy body…

  2. BUT I DONT WANA FEEL ANY PAIN

  3. Whaaaaattt? This totally contradicts another video that stipulates that you can't "workout a bad diet" and to paraphrase, it's basically way more about diet than it is exercise??? Hmmm.

  4. Jeff is it possible to gain muscle if you are in a deficit?

  5. So lemme get this straight: I calculated my daily maintence level and its 2600 calories. So I need to eat 2100 calories, and burn 500 of them a day. Am I correct? If so, when can I increase the amount of calories im burning and decrease the calories im eating? so like 2000 cal eaten and 600 burned for example…

  6. if you follow this method i guarantee you ,you will get fat

  7. I love your vids they make so much sence

  8. That's what i needed

  9. damn i’ve been doing intense ab workouts but i could never see them because of my belly fat so i actually started consuming food at a caloric deficit and it paid off, i started seeing my six pack but it’s taking a toll on my health

  10. Tits on a bull! Haha

  11. Wonderful video!! What would suggest to do when someone who is already in a calorie deficit of 1500-1600. Not really making much progress, but want to raise there set point without gaining fat and really see changes?

  12. crazzy stuff…i dont know if i would like try this…but its interesting…maybe ill try

  13. Make a video on “how much muscle increases your metabolic rate”

  14. Good shit, man

  15. Good information here. Tracking my eating helped me lose weight better than exercise. www.weightlosecret.com

  16. If you want to provide max calories to your muscles for building, then why burbing them on cardio, isn't it self defeating your point? I believe the point is not creating a deficit rather build more stronger muscles

  17. Absolutely brilliant and never heard that explanation before.

  18. is this the same for over weight girls?, But i box so i have muscles

  19. Im eating 1500 and still doing intense workout.Do i eat more then?

  20. Tits on a bull

  21. This is unreasonable, a fitness channel is meant to help people lose weight in a healthy manner. For someone that is obese, overweight and lazy burning 400 calories and staying with it, long-term is extremely difficult and usually is given up after a couple days because of a lack of discipline. I believe people should not count calories, instead, use portion sizes and eat healthy food THROUGHOUT the day. That may seem vague but everybody has or can get access to the wonderful plethora of information online that will tell you the protein, carbs, fats, ect. Prep your meals ahead of time and eat fulfilling meals every 3-4.5 hours. This will prevent binging and will keep you staying with the diet because you are unconsciously working out in your own way. That is 90% when you are starting, once you have lost weight start doing some walking, 20 mins a day for a month. Think it's too easy? Most people cant even stick to walking 20 MINUTES A DAY FOR A MONTH.

  22. Hi Jeff, is maintenance calories the same as TDEE?? Thank you

  23. daffy duck

  24. OMg! did he actually draw a dick hahaha

  25. One thing I dont understand though is, should I take 100 calories off of my maintenance calories (2600) that include my training or should I decrease 100 from my BMR (1800). I am 5ft 9 160lb I train 4 days a week and currently do 2 cardio sessions a week.

  26. Any video for Endomorph weight loss? About how many carbs protein fat intake should be ?

  27. So basically drop calories slightly and do more cardio/workouts?

  28. Is the ‘2000’ calories refers to the person’s basic metabolic rate?

  29. my maintenance is 3052 including a 500cal deficit. my fit bit says I've burned 5521cals, I've eaten 1480 and it says I have 3692 left and I haven't even worked out yet besides walking all day at work making delivers. I'm 222 6'0 and would like to lean out. I've done the math but not seeing
    results.

  30. what about weight loss being 70% diet and 30% exercise?

  31. Ive started the AX1 challenge 5 weeks ago – If you do not calorie count following the Athlean x meal plan, how do you know that you are close to any kind of Calorie deficit?

  32. Tits on a bull??? 😆😆😆

  33. You have no idea how much this video helped me. Best fitness channel out there!

  34. Finally someone with common sense 2000 calories is a stupid rule of thumb. I don't count calories nothing in your body counts calories fyi. I just eat watching my body listening to my body. As a trainer I tell all my clients stop counting, just eat whole foods 3 times a day and listen watch your body.

  35. This convinced me to go to dominoes and eat 2 large pizza's

  36. one question ? too much of HIT training can lower your testosterone levels and fat loss not gonna happen . How to deal with that ? how to keep your cortisol level low but still doing lot of HIT ?

  37. 2000 – 500 to get 1500 is bad but 2000 – 100 and 400 to get 1500 is good…. you lost me….

  38. Sexy boy!

  39. I discovered this diet regime “fetching tuti space” from a good friend who lose a lot of weight through it and decided to research it on Google. Been taking for 1 week and have Virtually dropped 6 lbs as of today. Last week, I`ve got a total of 3 exercise routines and 1 running task..

  40. www.athleanx.com/ how to cut down your bull's tits

  41. Great video!

  42. Thanks for all the valuable info!

  43. How will someone know when to raise their caloric intake to 3000?

  44. So I can eat 6000 calroys

  45. Awesome stuff Jeff! I'm 19 I've always been active and had good lean muscle tone but as of now I've been consistently working out for about 3 and half months or more and I absolutely love it. Seeing my first real muscle gains is a super awesome feeling. Your videos help so much, thank you!

  46. Umm I'm not sure if this is the best advice. If you eat the normal calorie intake of 2,000 or add calories to 3,000 like he said, and workout out to burn the other calories or the fat doesn't make sense. You would be burning the glucose first before you burn the fat. It makes more sense to be in a caloric deficit will exercising to get your body fat down and also to the weight you want to be, then change your diet to a muscle building diet for the weight you want to be also. I'm a little confused????

  47. should i get body weight amount of carbs or not, i’ve been doing body weight but ima try to minimize it under a 100 rather than having it at 150.

  48. 2:48 well good point tho….

  49. So say I eat about 1,500 calories a day, but ingest about 150 grams of protein through food and supplements, based on age/body weight. Will this help me burn fat and build muscle even though my caloric intake isn’t that big? I saw one of your other videos about protein intake on building muscle not necessarily calories to build muscle. I know protein has calories but this confuses me. P.S. these numbers are just hypothetical as an example. Thanks Jeff!

  50. suddenly a wild penis appears at 3:00 mark

  51. For a 5’8 male, 154lbs with abs starting to show finally. I do intermittent fasting, HITT sprints and weight training during the fast in the morning. I feel like my weight on the scale is teetering up and down. Could I possibly be gaining muscle and losing fat at the same time and this is why the scale is teetering? I believe my calories are about -1500-1600 daily. Is this sufficient of a deficit to get to the 6 pack to show? I don’t want to get “skinny fat”. I also do legs once a week now, which I neglected in the past. I hope it’s just a matter of patience for 12 weeks to get there. Just don’t want to be eating too low or too high. What’s the lowest calories a person in my category should eat? Thanks!!

  52. Such a genuine coach

  53. Can you do a caloric deficite video

  54. Old video but very useful knowledge. Thanks.

  55. I think I’m accidentally doing this didn’t know I was doing the right thing

  56. Ok can somone pls explain this for me my maintenance callories are 2300 right but my bmr is l297 y work out 6 days per week what do i do do i cut 200 calories from my maintanance calories or do i do cardio and if so how much per day and also do i do them will weight training or seperate day. Like 1weight 2 cardio 3 weights 4 cardio. I hope somone helps me out im a little confused (sorry for me broken english)

  57. I wish I've really listened to this when i first seen it about 12 weeks ago. Instead, i cut 500 calories straight from my food + was working out 5 times a week. 12 weeks later…-5lb…wtf…I worked so hard for such a little gain…I'm tired being on such a big deficit and I have no energy left to up my workout…so I'm taking a step back and I'm upping my calories to allow me to intensify my workouts…just like Jeff says…I wish I've listened!

  58. The question is would rather basically eat the same amount and have to workout almost daily or eat less and be able to bum around. Its all up to individual preference. But i think its easier to cut out six oreos rather than jog half an hour.

  59. "Its like getting abbs but having no muscle. Its like the old saying "Having tits on a bull". Very well said by Jeff

  60. I weight about 265 my lean muscle mass is exactly 177lbs im trying to get to about 215 or 220 lbs but for some reason my muscles only burn about 2200cals in a day(all of my numbers for myself come from my dietrician) so i restricted my calories to about 1500cals a day will i still hit a wall?

  61. Doubt you'll see this Jeff, but just in case you do.. I'm debating on buying your max shred program, and I"ve seen your vids about weight loss and cardio work outs. Something I'd like to see you do is wear a heart rate monitor and show us your calories burned in 1 of your intense work outs. That would be a real game changer for my opinion on the programs.

  62. 👍👍

  63. What if i do both?

  64. 3:00 Did he just draw a dick on the 400 calories?

  65. Come on 3:03 he definitely drew a penis

  66. I just stop drinking Coca-Cola and lost about 5 kilos fast next step Doritos Cheetos and so on

  67. Why the hell wont this thing stick its not so smart lol 😂🤣😂🤣😂🤣

  68. good luck burning kcal with movement. FORGET IT! nobody does that

  69. i am so confused

  70. if im hitting my protien goal daily but at an 800 caloric deficit will that effect muscle growth?

  71. Tits on a bull😂, classic

  72. Youre also slowing your metabolism down and getting your body used to the defecit, so even if you do make your goal, now your metabolism is slower and when you try to return to a normal caloric intake, youre body is gonna be like. Yum i better save these extra calories as fat in case this dumby tries to starve me again

  73. What's your opinion on a weekly refeed of maintenance calories while cutting?

  74. The fact of the matter is that it’s far easier to just eat less than it is to do 45 minutes of cardio everyday, or perform some intense metabolic workout that would burn 400-500 calories. Jeff’s advice is good, but it’s idealistic and probably unrealistic for most people with “normal” jobs and other hobbies.

  75. Tits on a bull . Lol

  76. Jeff always made sense

  77. I think I’ve been in a chronic caloric restriction and my daily caloric maintenance level has drop bcus I’m not dropping my bf% like I was when I started. What can I do ?

  78. What on a bull???

  79. In this scenario is your 2000 the TDEE or BMR ?

  80. Teats on a Bull, LOL Not tits. Jeff the city boy, hahah..
    I'm Stuck at 15.1% Cals too low now.. time to change up the training Jeff help?

  81. Someone help me pleaseeee, im so confused. So this is what im doing right now: Before, during my bulk, I ate 1,500 calories a day. 2 weeks ago I started my cut, eating 1,150 calories a day + doing cardio on an empty stomach. ( burning around 400 calories ) Am I putting myself in a caloric deficit? If not, someone please teach me how I can.

    Im 13 years old, 5'4, and weigh 116 pounds. I lift 6 times per week and dont play sports anymore. I do occasionally swim and like i said I have been doing cardio every morning for about 2 weeks now. I lost alot of water weight but thats about it, no fat loss in my face and barely in my chest and stomach region.

  82. So eat normal and stay active.

  83. Can you do a video on when to increase your maintenance calories?…thank you.

  84. You need to have a 500-1000 calorie deficit, or you won’t lose weight. This guy is on testosterone and probably a few other things at his age. Normal people, even in their 20’s don’t have the energy to do 1000 calories worth of exercise per day, every day. When you hit a wall, eat maintenance for 3-4 weeks, then gradually lower yourself back down and repeat. This guy never hits a wall because his testosterone therapy prevents his hormones from stalling fat loss. Calculate your TDEE, subtract 500-1000 calories from it per day, then read Arnold Schwarzenegger’s book for the rest. This loser is like the P-90X spokesperson. Hopped up on hormones with bad advice

  85. Even Jeff's board is ripped

  86. Greatest video from this channel because it’s so simple. Thanks JC

  87. "Why the hell won't this thing stick?"

    "…It's not so smart." lolololol

  88. I restrict calories AND do IF.

  89. 2:57 What are we drawing here?

  90. 3:02 he made a penis

  91. What if I eat whenever i feel like (which somehow is maintance for me) but do 1000calories of cardio and than weight training? I love cardio anyaway

  92. I think if you do this it will take longer to reach your goals .some people already have built muscle and just want to get lean .If you hit your macros carbs , fats , and protein . With occasional glucose ( simple sugars ) to maintain and build muscle , fat loss would be achieved quicker.

  93. I just do both🤷🏾‍♂️
    less calories in and burned from working out burns fat and builds muscle, but I do understand what your saying. Love the videos man👍🏾

  94. Can u please explain that slowly not like a hip-hop man.!!

  95. This is so right.

  96. Bro my age is 23
    Height 5.7 feet
    Weight 63kg
    I do 6 days resistance training in a week
    So, what is my maintenance calory ?

  97. Honestly, I'd rather lose the Calories through eating 500 Calories less than doing extra Cardio or Dynamic Exercises for 30-45 Minutes a day….

  98. This guy is the only one you should listen when it comes to fitness. Fuck the other wannabees

  99. If I had more money, I would literally donate to this guy just because of how informative his videos are. Keep it up Jeff

  100. Here after losing considerable strength with weights during cut? Anyone? No one? Ok

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