If you want the projection tool, here it is: https://adam-8yzhgf0n.scoreapp.com/

Count calories, cut out processed food, be consistent about going to the gym, eat Whole Foods.

Optimize for hunger. That's what most people who fail diets are failing at. It's not about calories in/calories out. The most important thing is being able to sustain your diet, and you are not going to be able to do it while constantly hungry.

Your 30 lbs of body fat makes you look like a typical body builder…my 30lbs of body fat makes me look 3 months pregnant…

Edit: Wow this blew up a bit. When I first commented this I was averaging about 235-240 but now am 200-205. But yes definitely don’t use this guy as an accurate measurement or metric for what 30lbs looks like especially since even in his before photo you can see faint muscle definition. At 205 my bf% is registering about 20-21% but my body stores fat in the belly mainly so I definitely don’t look as healthy as he does in that same range. There’s no way that 15-20lbs of fat away from the healthy range of 12-15% can possibly make you look like you’re still having a pot belly unless my DEXA readings are inaccurate. He definitely realized this because in his more recent videos he photoshopped himself or intentionally ate inflammatory foods to make him appear more endomorphic and to have more of a potbelly

No sleep, no weightloss.  Especially in your forties.

My experience being lean for 7-10 years or more:

I don’t count calories. Vast majority of diet are whole, nourishing foods. I don’t feel deprived.

I train like an athlete. Elite endurance, calisthenics ability and a climber. If you want to look athletic, yep you guessed it, you need to train like one. Otherwise you have to really force it, as described in the video. This is a case of folks wanting to look like something they are not: an athlete.

I fast. 16:8. Occasional (very occasional) 2-3 day fasts. I do this mainly for the recovery and longevity benefits.

This is one of the best no nonsense body fat loss videos out there. I've been following many in the "health influencer" space and and watched a lot of the content but this guy seems to cut through all the BS and gives tactical and practical advice on actually what to do and what to eat. Very well done! You have yourself a subscriber.

Taking advice about getting lean from a mcdonald

The steps are huge. This is what I was missing before, just split them like you said. Excellent plan.

The small details and life experiences of journey you share are really great and helpful!

this is well articulated. I'm in. From Canada.

Bro, this is a great, straightforward presentation. Thanks!👍

Your channel is really underrated. Presented well with lots of practical details and no frills. Thanks!

Video is so clean. Channel is slept on heavy. Keep it up bro 💯

Got a lot of time for this advice. Not over complicating. Not pushing supplements. Preserving muscle throughout (which in turn demands more calories) , eating, simple, whole foods and prioritising protein. Excellent video. I do a lot of this, but I’m definitely in that amateur group as I’m not tracking any macros or calories yet. I just know I’m better than I was before! Noticed a sharp spike in weight a month in, but don’t panic if you’ve started this and creatine. Creatine will increase your water retention in the muscles so don’t quit if you see a sharp spike in weight. Amazing video. Thank you.

One of the best and detailed plans for weight loss! Really realistic too

Your content is so well made!

This video is very informative and bloody funny! Well done mate

Great explanation that I could understand. I am just starting out to lose fat and build muscle - food is key to losing weight as in the deficit needed but you have a good account of how I should track it. 👏🏻👏🏻👍

These tips are very practical and seem less daunting to do. Thank you!