Thanks for this awesome article Mike. I was doing some reasearch on Yohimbine and found that it can have some side effects. Some of which sound a little scary. In your opinion would it be likely to still be able to get down to as low as 6 or 7% body fat without this supplement or related supplements?
The Yohimbine you recommend contains 2.5 mg of Yohimbine Hydrochloride USP (Yohimbine HCl) per capsule. You recommend .2mg per kg. I’m 86kg so I’d be taking 17mg, this is 6/7 tablets each morning and 6/7 tablets before cardio. Do I have this right?
Hi Mike, Nice article. Very informative. I am 5′ 8 and weigh 130 pounds. My BF is 39% – Dexa scan. Abdominal (gynoid) BF is 44% vs 37% in arms. This has all happened in the last year upon turning 48. I have gained 10 pounds and I’ve never had so much belly fat. I’ve always been naturally lean and thin. I’m wondering if hormones are at play. I lift heavy weights 4-5 days per week consistently and my diet is basically the same as it has always been. Moderately clean. I use BCAA’s during workouts. I’ve never had to track calories. I do very little to no cardio. What are your thoughts?
Hi Mike! First of all, great articles! I am extra motivated because of all your clear tips and incredible results. Thank you for sharing with us. I have a question. 4 hours after having your light dinner or meal, you do your HIIT cardio session. After that, what are you having as post-cardio meal? Do you try not to eat till a couple of minutes passed or do you try not to have carbs after cardio to keep the insuline still in its base level and keep burning fat, or however what it really only matters is hitting your macros no matter with which nutrients but finishing the day with the caloric deficit of 20%? Thank you very much, I hope you have passed good holidays and keep on going with this useful page!
When your body is low on calcium, it produces a hormone that signals the body to store visceral fat. Meeting your recommended daily calcium needs (that’s 1,000 milligrams for adults) can help reduce levels of this hormone. And a recent study published in Obesity Research found that calcium from dairy has a stronger effect than calcium from other sources. I recommend eating low-fat Greek yogurt as a daily snack (just six ounces contain about 20 percent of your recommended dietary allowance for calcium), though any low-fat dairy will do.
Thanks for the feed back. Just found out that even though cortisol is high in the morning as the same time testosterone hormone is high to counter act the fat storage function of cortisol. Morning time exercise is way to go even though our muscular coordination, elasticity and reaction time is the lowest time in our biological clock. Stretching and little walk might help the blood flow before heavy weight lifting. My last concern before i use your program is taking the ingredient Yohimbine at 5:30 pm would not affect our seep, since it is stimulant.
Obviously, you want to keep your calories in a healthy range and avoid meals that are high in saturated fat. But research has also shown that eating more of certain foods can help you burn excess visceral fat and pave the way to a smaller middle.
As a side note, I took L-Carnitine shots for 2 months and that’s when I saw most progress with losing fat. I stopped that this month and recently started taking BCAA before my fasted training early in the morning as you suggested.
Hey! I took some time and went through the videos. Honestly, he seems to make a pretty easy subject more convoluted than it needs to be. The simple fact is restrict calories and you will lose weight. You adrenals are probably fine.
Weight loss is a mathematical equation: you simply need to take in fewer calories (of whatever you prefer to eat) than you use each day. So, yes, you could still lose weight. That said, you won’t be a healthy “thin” if you don’t nourish your body with good, whole foods, including plenty of fresh fruits and vegetables. Plus, fruits and veggies aid in weight loss by helping you to feel full (taking up the space in your stomach you might be tempted to devote to less healthy options).
Two questions Mike… 1) I was following this diet of 20% deficit (or close to it as I thought) for about 2 months. Did my metabolism suffer as a result? 2) Why do some suggest to breakdown macros into 1-1.5 P g/lb, .5 F g/lb , remaining cals from carbs??
Hi Mike – thanks for the info. The only thing that confuses me is this statement: “About 4 Hours After a Light Dinner of Protein and Veggies, If Doing Cardio That Day” referring to when you do your cardio. What time are you eating dinner? Doesn’t that put you around at least 9pm before you start cardio, and if you are taking caffeine 15 minutes prior to your cardio, does it affect your sleep? This is the only part I would have a hard time being able to accomplish – can I do my cardio earlier and still be effective?
To do that and lose fat (not water weight), you’d have to cut about 1,600 calories out of your diet every day! You could do that by eating less and increasing your exercise, but that’s a lot to ask of anyone.
Totally understood on the budget. If you aren’t able to pick up Forge, I don’t recommend training fasted though. It’ll result in muscle loss. So in that case, you should have a proper pre-workout meal:
Hey mike. Does it make a difference if you do HIIT first thing in the morning and lift weights in a fasted state in the evening compared to lifting weights first thing in the morning and doing HIIT in a fasted state in the evening? Thanks.
In your post here it says —> About 4 Hours After a Light Dinner of Protein and Veggies, If Doing Cardio That Day:About 15 minutes before doing your cardio, I take the following: (10 grams BCAAs or 3-5 grams leucine, 100 mg caffeine,1 serving of Phoenix or 2 pills green tea extract, .2 mg per kg of yohimbine)
I’ve been trying to cut fat and have read BLS, use TSC, and have read the article above and the ones you’ve directed me to. I’m following all the diet advice in the above. I’m at ~1800cals in a 20% deficit and following