1:27 1. min calories: 1200 kcal for female, 1800 for men or for really short people 10kcal/bw (lb)
2:41 2. track weight (median) lose 1.5% weight/week (for obesse, 1% for fit, 0.5% for visible abs goals), not more
4:27 3. strenght shouldn't drop (pound per pound of bw)
5:21 4. no pump
6:00 5. no energy while doing cardio
6:42 6. you don't want to have sexy time
7:37 7. upset all the time
8:00 8. starving all the time
8:50 9. binge eating
9:36 10. insomnia
11:40 11. not enough protein in your diet

- - - what to do:

1. increase calories by 1/3 next day
2. next, increase your old diet by 10%
3. repeat 1) and 2) until you feel better

This year, I stopped my diet twice
Once I was at 2200 daily kcal, at that point no longer losing weight, scared of increasing kcal, slowly added 200 week by week, ended up at 2700kcal daily, weight did not change at all, and I felt much, much better, all those 500kcal just used on increaset BMR and NEAT
Few months at maintenance, decided to diet again, back to 2200kcal, lost 5kg, finished diet again and went back to 2700kcal, kept losing weight for some time.
Few years ago I was complaining about my metabolism, not being able to lose weight, etc. Now I'm at healthy body weight, gained some strength, feeling better than ever, no longer scared of overeating occasionally, because I know that my energy expentiture is gonna go up, and even if my body weight goes up, I know I'm capable of losing it again.

Just got back from the gym and greg uploaded. Now I have something to watch while I eat. Life's good.

FINALLY someone gives easy advice for a 5’2 king. I always have trouble guessing calories and nutrition based on taller guys. Thanks Greg!

Never thought I’d see krillin in one of coach Greg’s videos but I think it was a crossover that needed to happen…

11. You look like Christian Bale in The Machinist.

Coach, this one's for you. I'd love to hear your laser vision assessment of the body fat % of Roman statues. Growing up Italian in New Jersey, we thought the statues in our church, a Roman Catholic Church, were the ideal body type. Even Jesus was muscular in our church. Michelangelo's David is an example that maybe you could evaluate. Was he ripped or halfway there? Did these guys get strong using NEAT or are they an early example of sculptor's "photoshop"?

Losing weight at a conservative rate is important for both muscle retention and sustainability 👌🏼

I tried doing a cheat day or cheat meal once a week and it didn't work well for me, I found that working a chocolatey pastry in once a day after eating 3-4oz lean meat and some veggies(this will be my between lunch and dinner micro-meal) keeps me happy and not having cravings while staying pretty lean year round. I basically put a pastry where I would have had rice or something like that into one of my five meals a day (three larger two smaller).

Most people that think they're counting calories don't look at  Serving Sizes

Finally a channel with audio loud enough I can easily hear It

I went from 124 to 112 in 1 week, regained it back to 129. Don’t constrict your diet and go overboard, it won’t help at all. Thankfully, I’ve managed to lose the 5 pounds plus an extra four dieting the right way.

This is basically what happens in eating disorder recovery. Adding calories and still not feeling satisfied,  still fatigued,  food obsessed, tired, unable to complete tasks or noticing lack of strength and sex drive , noticing loss of weight , of muscle , of strength , of stamina ? Must still increase . Every time, no matter how slow or "careful" (or better put "orthorexic") i do the "cut" , every time as soon as i hit a certain weight i lose my period,  my sleep is affected , my mood is all over the place, my drive is nowhere to be seen, im obsessed and moody and anxious and cant sit still.  Knowing that based on my genetics , to live a satisfying fulfilling life I'm not meant to keep my lean body is hard , but worth is not found on our bodies alone. Bodies change all the time, every day, year and decade and wasting my life trying to trick my body to stay a certain way is just dangerous and foolish. I love being active, I love lifting and swimming and running but in order to enjoy myself doing those things to the fullest, I also should start by adding more to my plate. Cause it no longer is about longevity and health and passion but an obsession and addiction to the torment.

10:15 when I was anorexic I literally would wake up at 3am starving and go downstairs to binge on melon, then feel guilty about it. Literally the worst experience of my life

Best way ive found to lose bf% is going into a caloric deficit while eating a surplus of protein and training with the same if not more intensity. Haven't lost any strength but have lost quite a bit of body fat within the past 3 months

It’s the brain fog that really helped me to know I needed to eat more calories.
I am a college soccer player and thought 3,500 would be enough for the day… nope 4,500 was actually the right number 🤦‍♂️

I've been having weight problem and dieting since I was 15 ,so 30 years! I've got to tje point when I start hating myself,got anxiety.... since I started following your advices 3 months,I lost 15 lb already ,and gained muscle like crazy!! Thank you coach.

Am a binger, it's like I'm doing great and then this uncontrollable monster comes out. I often think it's a good thing I'm not a vampire cuase there would be a lot of dead people.

155 lbs 12% i eat 750/800 kcal low Energy anxiety,insonnia, with 5 workout in n the Gym and 20000 step a day now i started the reverse diet

Why did you shave your head again? Ally is going to throw hot anabolic french toasts at you!