my fitness journey | one year *update*, step-by-step guide for how to do it

00:33:01
https://www.youtube.com/watch?v=PiN8v7G5BDw

Ringkasan

TLDRIn this video, Tia shares her updated fitness journey, detailing the significant changes made over the past year. She highlights the supplements that have positively impacted her health, such as creatine for muscle performance, digestive enzymes for better gut health, magnesium for improved sleep, and electrolytes for preventing muscle cramps. Tia also discusses her challenges with the bulking and cutting cycle, opting for a more comfortable, consistent routine instead. She emphasizes the importance of tracking progress and maintaining a balance between exercise and overall physical activity. By consciously increasing her daily step count and adjusting her cardio approach, Tia has achieved noticeable improvements in her physique and health. She also touches on the importance of protein intake, addressing how it supports muscle growth and maintenance. Lastly, Tia urges the audience to plan cheat meals strategically to maintain nutritional goals while enjoying life's pleasures.

Takeaways

  • 💪 Creatine is crucial for muscle growth and performance.
  • 🦠 Digestive enzymes improve gut health.
  • 🌙 Magnesium aids in better sleep for recovery.
  • 🚶 Daily walks increase physical activity and calorie burn.
  • 📷 Track progress through photos and measurements.
  • 💧 Electrolytes prevent muscle cramps and support hydration.
  • ⚖️ Prioritize protein intake to support muscle maintenance.
  • 🍽️ Plan cheat meals strategically to enjoy without guilt.
  • ✨ Achieving body comfort over bulking and cutting cycles.
  • 🧠 Mindfulness and listening to your body are key.
  • 📚 Education and time enhance fitness knowledge.
  • 💡 Set realistic and personalized fitness goals.

Garis waktu

  • 00:00:00 - 00:05:00

    The video begins with the host explaining the purpose of the content, which focuses on sharing updates about their fitness journey over the past year. They plan to discuss supplements and personal insights for fitness progress. They emphasize their personality and promise an entertaining yet educational session, asking viewers to stay connected despite some unorthodox structuring of the video.

  • 00:05:00 - 00:10:00

    The host starts by discussing the importance of supplements in their fitness routine over the past year, highlighting the benefits of creatine for muscle performance and fat loss, digestive enzymes for gut health, magnesium for better sleep quality, and pre-workout supplements for energy. They also recommend an electrolyte pack to improve exercise efficiency and minimize muscle fatigue, stressing the importance of sodium in the body.

  • 00:10:00 - 00:15:00

    They continue to discuss how their fitness journey transformed over the past year, addressing the challenges and internal battles they faced. The host reflects on the impact of their mindset, admitting to using bulking as an excuse for lack of discipline in their diet. They express growing frustration with the traditional bulk and cut cycles and share the journey of self-discovery and acceptance, aiming for a more balanced approach to their physique.

  • 00:15:00 - 00:20:00

    To improve physical health and achieve fitness goals, the host changes their approach by increasing daily steps and cardio activities, despite previously disliking cardio. They've adopted walking to a coffee shop instead of a morning walk as a new routine, enhancing mental well-being while aiming for a potential social life boost. Their fitness routine now includes consistent cardio and step tracking for better body results.

  • 00:20:00 - 00:25:00

    The host outlines changes in their workout regimen, especially shifting their training from high volume to low volume-high intensity for leg days, which revitalized their love for training. They focus on reducing upper body muscle size by training with fatigue and not aiming for Progressive overload, intentionally avoiding growth. Training 4-6 times a week, they admit consistency varies due to personal circumstances.

  • 00:25:00 - 00:33:01

    Nutritional changes accompany their physical fitness updates. They've stopped bulking, prefer maintenance or slight calorie deficit adjustments, depend on upcoming events, to manage their physique. Emphasizing protein, they discuss meal planning adjustments to balance cheat meals and maintain protein intake, sharing practical tips for increasing protein-rich foods like protein pasta and high-protein drinks.

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Peta Pikiran

Video Tanya Jawab

  • What is the significance of creatine in the fitness journey?

    Creatine helps improve muscle performance and supports muscle growth, leading to increased calorie burning and fat loss.

  • Why does the speaker recommend digestive enzymes?

    Digestive enzymes have improved the speaker's gut health, reducing stomach issues and enhancing skin glow.

  • How does magnesium contribute to fitness goals?

    Magnesium helps relax the body and improve the quality of sleep, which is crucial for muscle recovery and overall well-being.

  • What is the speaker's perspective on gaining a fitter body through bulking and cutting?

    The speaker realized that bulking and cutting cycles did not align with personal preferences and goals, preferring comfort over extreme changes.

  • What does the speaker suggest about the importance of tracking progress?

    Tracking progress through photos, weights, and measurements is vital to understanding and appreciating the journey.

  • Why has the speaker increased physical activity outside of the gym?

    The speaker increased daily steps for additional calorie burning and improved digestion, highlighting the benefits of overall physical activity.

  • How has cardio been integrated into the training routine?

    The speaker now includes low to moderate-intensity cardio to support heart health and increase activity without excessive strain.

  • How did visiting a coffee shop influence the speaker's daily routine?

    Visiting a coffee shop encouraged more walking, increasing daily steps, and supporting a healthier, more active lifestyle.

  • What changes have been made to the speaker's nutrition plan?

    The speaker now prioritizes protein intake, balances calorie intake based on trips, and chooses foods that support the fitness journey.

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Gulir Otomatis:
  • 00:00:04
    this is going to be a pretty long video
  • 00:00:05
    so just mentally prepare yourself help s
  • 00:00:06
    a little bit of energy for it [ __ ] dude
  • 00:00:09
    like [ __ ] so much and yet nothing at all
  • 00:00:12
    can happen any year now I wanted to
  • 00:00:14
    share my updated fitness journey with
  • 00:00:15
    you guys because I believe it's been
  • 00:00:17
    about a year since I have filmed one of
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    these and there have been some
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    significant changes that I've been able
  • 00:00:24
    to see and I you know I thought that I
  • 00:00:25
    would I would show you what I know and
  • 00:00:26
    teach you what I've learned put a little
  • 00:00:28
    wisdom and maybe give you the cheat
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    sheet because that's the reason why you
  • 00:00:30
    came on the video I'm kind I'm generous
  • 00:00:32
    I'm amazing welcome back to my channel
  • 00:00:34
    stinks I missed you I always do if I was
  • 00:00:37
    to be in love with anyone I'm glad to do
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    if you're not new here welcome my name
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    is Tia on this page not only are you
  • 00:00:42
    going to be educated okay you're going
  • 00:00:44
    to be entertained and I'm going to
  • 00:00:46
    fondle you that was a littleit
  • 00:00:47
    aggressive I apologize I just get
  • 00:00:49
    excited so if anything about that sounds
  • 00:00:51
    appealing I would love it if maybe you
  • 00:00:53
    join the cult it's a good time I promise
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    Scout honor they will vouch me in the
  • 00:00:57
    comments let them know okay so I'm going
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    to let you guys know right now the order
  • 00:01:00
    of this video is going to seem kind of
  • 00:01:01
    weird okay but don't question it I have
  • 00:01:03
    to do it this way okay so just stick
  • 00:01:05
    with me the first thing that I want to
  • 00:01:07
    talk about are the supplements that I
  • 00:01:08
    have been consistent with over the past
  • 00:01:10
    year I do think that they have made a
  • 00:01:12
    significant difference and change in my
  • 00:01:14
    body and my goals but I want to just
  • 00:01:16
    like get that out the way I don't want
  • 00:01:17
    to be throwing pills at you and you're
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    like oh my God like stop trying to make
  • 00:01:20
    me a Pill Popper okay I don't do that
  • 00:01:22
    fer popping each other's [ __ ] not
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    finger poping each other's ass hes okay
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    so the very first supplement and you
  • 00:01:27
    guys already know this I talk about this
  • 00:01:28
    all the time cuz she's my faite favorite
  • 00:01:30
    I love you it is creatine creatine I
  • 00:01:32
    have been on the supplement since 2022
  • 00:01:34
    February so we are almost coming up on
  • 00:01:37
    our three-year Mark creatine is my pride
  • 00:01:39
    and joy I think it's amazing it is not a
  • 00:01:41
    steroid okay you're not going to get ra
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    like beefy and crazy buff unless your
  • 00:01:45
    genetics lean towards that route but I
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    doubt if you're watching this video they
  • 00:01:50
    do so don't worry about that what it
  • 00:01:51
    does do is that it increases your muscle
  • 00:01:54
    ability to perform creatine is just
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    going to give you that extra push that
  • 00:01:57
    you're looking for in the gym which is
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    going to help you be able to to build
  • 00:02:00
    more muscle the more muscle you have the
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    more calories you burn the more fat you
  • 00:02:03
    lose okay so it's kind of like a domino
  • 00:02:05
    effect I do think that it initially
  • 00:02:06
    kicked off my fitness journey I think
  • 00:02:08
    that I've seen some amazing results on
  • 00:02:09
    it and I recommend it to all my clients
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    even if you know you're on a phus
  • 00:02:13
    journey whether you're on a muscle
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    gaining Journey whether you're on I'm
  • 00:02:16
    just trying to be skinny as journey I
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    don't care I I just I recommend it
  • 00:02:20
    overall I think it's great especially
  • 00:02:21
    for my older people it's very important
  • 00:02:23
    that you're supplementing something like
  • 00:02:24
    creatine because you guys do lose muscle
  • 00:02:26
    at a higher rate okay not to call you
  • 00:02:28
    out sorry I love my mother M the second
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    supplement that I've been able to be
  • 00:02:32
    relatively consistent with over the past
  • 00:02:34
    half a year cuz I wasn't really taking
  • 00:02:35
    it at the beginning is a digestive
  • 00:02:37
    enzyme I kind of go back and forth
  • 00:02:39
    depending on like how I'm feeling
  • 00:02:40
    between the symbiotic Pro pre and
  • 00:02:43
    postbiotic and then this digestive
  • 00:02:45
    enzyme from Physician's Choice with pre
  • 00:02:47
    and probiotics in it I got this one from
  • 00:02:49
    Amazon obviously this one is from ritual
  • 00:02:51
    I think focusing on your gut health and
  • 00:02:53
    making sure that everything down there
  • 00:02:54
    is working normal is important I have
  • 00:02:57
    noticed a significant difference not
  • 00:02:58
    only in my skin skin and how it's
  • 00:03:00
    glowing but also in my body's ability to
  • 00:03:03
    just heal through food not not not in in
  • 00:03:05
    that sense but I just feel like I
  • 00:03:07
    haven't had as many stomach issues since
  • 00:03:09
    taking that and because I've noticed
  • 00:03:10
    that difference is what's made me stay
  • 00:03:12
    so consistent with it okay so the next
  • 00:03:13
    supplement that I've been taking is
  • 00:03:15
    magnesium and magnesium is my girl okay
  • 00:03:18
    she's not going to put you to sleep but
  • 00:03:19
    what she does is relaxes your body and
  • 00:03:21
    it puts you in a super deep sleep so if
  • 00:03:23
    you don't know sleep is extremely
  • 00:03:24
    important when you're trying to like I
  • 00:03:25
    don't know like repair your muscles and
  • 00:03:27
    your brain and all that fun good stuff
  • 00:03:29
    if you're sleep sleep sucks and you're
  • 00:03:30
    not seeing a lot of results she might be
  • 00:03:32
    your girl sorry she might be your girl
  • 00:03:33
    I'm I'm just being honest I wish more
  • 00:03:34
    people talked about sleep I'd love to do
  • 00:03:36
    a dedicated sleep video but you guys
  • 00:03:38
    don't come on that page for this so
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    that's why I haven't made one your sleep
  • 00:03:41
    is is so important okay so put a little
  • 00:03:43
    extra effort into prioritizing that and
  • 00:03:46
    if you need a little help do it you're
  • 00:03:47
    going to be fine so the next thing that
  • 00:03:49
    I've been consistently taking is a
  • 00:03:50
    pre-workout I take oxy shred um this is
  • 00:03:52
    just one of their energy drinks
  • 00:03:54
    sometimes I do the powders as well and
  • 00:03:55
    I'm trying to get like really up in the
  • 00:03:57
    gym if I want to feel like I'm on a line
  • 00:03:58
    of coke and I want to sweat to the gods
  • 00:04:00
    and burn a lot of extra calories she's
  • 00:04:02
    my girl it's kind of like routine now
  • 00:04:03
    honestly the powder is probably going to
  • 00:04:05
    be a little bit better for you but I
  • 00:04:06
    personally prefer a carbonated soda like
  • 00:04:09
    Juice drink in the morning and then
  • 00:04:10
    finally I have been taking an electroly
  • 00:04:13
    packet almost every single day the
  • 00:04:15
    specific brand that I take is element
  • 00:04:17
    and they are also sponsoring this week's
  • 00:04:18
    video so please give them a huge shout
  • 00:04:20
    out for me oh my God thank you now I've
  • 00:04:23
    actually been taking an element packet
  • 00:04:24
    for a year and a half at this point and
  • 00:04:26
    I have noticed a tremendous difference I
  • 00:04:29
    used to have all all these issues with
  • 00:04:30
    my muscles and then I started
  • 00:04:31
    prioritizing taking my micronutrients
  • 00:04:33
    and my electrolytes and it stopped and I
  • 00:04:34
    was like oh my God was I the problem I
  • 00:04:36
    was and you're probably the problem too
  • 00:04:38
    now for the girlies who aren't super
  • 00:04:39
    HIIT about what element is they are
  • 00:04:41
    electrolyte drink mix and it contains a
  • 00:04:43
    science-backed electrolyte ratio okay so
  • 00:04:45
    that is a th000 mg of sodium 200 Mig of
  • 00:04:48
    potassium and 60 Mig of magnesium when
  • 00:04:51
    you are working out in your training
  • 00:04:53
    even in the winter time the primary
  • 00:04:54
    electrolyte that you're losing is sodium
  • 00:04:56
    and some people can even lose up to 7
  • 00:04:58
    gram of sodium a day and that is why
  • 00:04:59
    it's a bit much and when that sodium
  • 00:05:02
    isn't replaced it is super common to
  • 00:05:04
    have muscle fatiguing symptoms you know
  • 00:05:06
    like those cramps the charlyy horses
  • 00:05:08
    headaches signs of dehydration it's it's
  • 00:05:11
    a lot and it's awful trust me I would
  • 00:05:12
    know I used to get this one cramp right
  • 00:05:14
    here in this AB muscle and I didn't
  • 00:05:15
    think You' get a cramp there but you can
  • 00:05:17
    I'm telling you it's awful and you've
  • 00:05:18
    never experienced it you're lucky now
  • 00:05:20
    one of the reasons I prefer element is
  • 00:05:21
    because it has none of the junk no sugar
  • 00:05:24
    no coloring no artificial flavors no
  • 00:05:26
    gluten no fillers and just no BS okay
  • 00:05:29
    cut the bull I don't want to see it in
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    there now they are offering you guys a
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    free sample pack with any order so that
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    you guys can try all their different
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    flavors they have a lot my personal
  • 00:05:38
    favorite is the grapefruit which is this
  • 00:05:40
    one I have in my hands the raspberry
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    salt and then they also have a mango
  • 00:05:44
    chili salt that me and my girl jasman
  • 00:05:45
    like are obsessed with if you're in for
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    Fiesta that's the one I'm going to go
  • 00:05:49
    ahead and Link it in my description box
  • 00:05:51
    down below and then if you guys have any
  • 00:05:52
    other questions about it just let me
  • 00:05:53
    know in the comments down below and then
  • 00:05:55
    let's also give another huge thank you
  • 00:05:56
    to element for sponsoring this week's
  • 00:05:57
    video and just constantly supporting in
  • 00:05:59
    this Channel and you know make me feel a
  • 00:06:01
    part of the fam okay so now that we are
  • 00:06:03
    done with supplements I do want to talk
  • 00:06:04
    about my personal fitness journey over
  • 00:06:06
    the past year this video specifically is
  • 00:06:08
    about my journey this year but if you
  • 00:06:10
    guys want to see about the previous
  • 00:06:11
    years that I've had I do have two videos
  • 00:06:13
    on my page about that my first video
  • 00:06:15
    ever was my 5year finished Journey
  • 00:06:16
    transformation which you guys um loved
  • 00:06:18
    and felt a connection to and I love that
  • 00:06:19
    and then the second video um was the one
  • 00:06:21
    that I posted last year so I'll link
  • 00:06:22
    them both in my description box down
  • 00:06:24
    below take a watch this journey has been
  • 00:06:26
    overwhelming it's been a lot but I have
  • 00:06:28
    learned a lot and I I want to share all
  • 00:06:30
    that information with you guys as much
  • 00:06:31
    as possible because I know that this is
  • 00:06:33
    difficult and I know that this is hard
  • 00:06:34
    okay okay okay okay I'm going to tell
  • 00:06:36
    you I know you're wondering tiia what
  • 00:06:38
    the have you been up to in the past year
  • 00:06:39
    why do you look so different maybe I
  • 00:06:41
    don't look different maybe I'm being
  • 00:06:42
    delusional okay but I feel like I look
  • 00:06:43
    different and it's not just the hair I
  • 00:06:45
    fear I've made some changes and I know
  • 00:06:47
    you want to know exactly what I've done
  • 00:06:48
    to get from that to this don't rush me
  • 00:06:51
    Katie I'm just not ready so at the
  • 00:06:54
    beginning of this year I was actually
  • 00:06:56
    really really struggling with my
  • 00:06:59
    physique I think it's a crazy thing to
  • 00:07:01
    think about because obviously I'm going
  • 00:07:02
    to show up as myself 100% with you guys
  • 00:07:05
    but sometimes there are internal battles
  • 00:07:06
    that like you know it's you don't feel
  • 00:07:08
    super safe to bring up on the Internet
  • 00:07:10
    especially being in this space yeah I
  • 00:07:13
    was struggling I was struggling a lot
  • 00:07:14
    and I was covering up my lack of
  • 00:07:17
    discipline and my poor relationship with
  • 00:07:20
    nutrition and calling it a bulk to be
  • 00:07:22
    honest and not to call anybody else out
  • 00:07:24
    but I think I see a lot of people and a
  • 00:07:27
    lot of women specifically doing that in
  • 00:07:29
    the space SP some of my peers I see them
  • 00:07:30
    doing that not to call you guys out I
  • 00:07:31
    love you I don't think we should
  • 00:07:32
    normalize being inconsistent with our
  • 00:07:35
    diet and using it and and overindulging
  • 00:07:37
    and then calling it a bulk for the sake
  • 00:07:39
    of calling it a bulk right because like
  • 00:07:40
    R lying to ourselves it's the lack of
  • 00:07:42
    self-control that we have okay the lack
  • 00:07:44
    of self-control and probably the lack of
  • 00:07:45
    knowledge you know I think growing up I
  • 00:07:47
    I always wish that I could be one of
  • 00:07:48
    those girls that could literally eat
  • 00:07:50
    whatever they wanted and just have the
  • 00:07:52
    most amazing banging sexy dump belicious
  • 00:07:54
    badest cheeks with the smallest
  • 00:07:56
    non-existent waste okay you know good
  • 00:07:58
    example of that Que Blackwell is she
  • 00:08:00
    God's favorite yes does she do whatever
  • 00:08:01
    she wants yes does she not work out yes
  • 00:08:03
    do I wish it was me yes yes I do I wish
  • 00:08:06
    it was me I do because it the the work
  • 00:08:08
    that goes into building the best version
  • 00:08:10
    of yourself especially when it comes to
  • 00:08:11
    your physique is a lot and I know a lot
  • 00:08:13
    of you guys get what I'm saying out
  • 00:08:14
    there it's stressful it's annoying and
  • 00:08:15
    you know you look at other people and
  • 00:08:17
    you're very envious I'm very envious all
  • 00:08:18
    the time when I see certain girls even
  • 00:08:20
    certain girls in the fitness industry
  • 00:08:21
    who've never ever struggled with you
  • 00:08:22
    know their weight or anything like that
  • 00:08:24
    and get to come on this and speak to you
  • 00:08:25
    guys on a platform about how to be
  • 00:08:27
    healthy and they if they've never had an
  • 00:08:28
    issue of being overweight or being
  • 00:08:30
    severely underweight or you know having
  • 00:08:32
    one of those almond moms that just say
  • 00:08:34
    if you just lost 10 pounds you'd be you
  • 00:08:36
    know this and that not diminish anyone's
  • 00:08:38
    story or anything like that but maybe
  • 00:08:40
    don't be in that conversation you know
  • 00:08:41
    but I say all that to say that that is a
  • 00:08:43
    distant dream that I have reluctantly
  • 00:08:45
    learned to let go that's just not my
  • 00:08:46
    reality and that's okay so when I
  • 00:08:48
    started this year I was in the mindset
  • 00:08:50
    of either I'm in a bulk or I'm going to
  • 00:08:52
    cut I am over it I'm over it I hate it I
  • 00:08:54
    hate thinking about bulking I hate
  • 00:08:55
    thinking about cutting I don't like it I
  • 00:08:57
    don't think it's healthy for me
  • 00:08:58
    personally and I don't mean like was
  • 00:08:59
    ever harming my body but I do think that
  • 00:09:01
    the way that I was viewing it were
  • 00:09:03
    excuses to undereat and excuses to
  • 00:09:05
    overeat and that is something that you
  • 00:09:06
    don't want to get CAU to I was traveling
  • 00:09:08
    a lot at the beginning of the year and
  • 00:09:10
    that is something that I'm extremely
  • 00:09:11
    grateful to have the opportunity to do
  • 00:09:13
    that every time I travel that's all I
  • 00:09:14
    has a vacation so I ate whatever the I
  • 00:09:16
    wanted I tried to focus on getting
  • 00:09:19
    protein sources but it's difficult you
  • 00:09:20
    know you're there with other people who
  • 00:09:21
    have different goals who are are doing
  • 00:09:23
    all these things and it's difficult for
  • 00:09:24
    me to want to spend money on something
  • 00:09:25
    that I maybe don't exactly want to eat
  • 00:09:28
    and so I would just get exactly what I
  • 00:09:29
    wanted and then I would struggle to find
  • 00:09:31
    routine and consistency with all the
  • 00:09:33
    traveling and the bulk that on top of
  • 00:09:37
    the fact that I got fired from my job
  • 00:09:39
    like 6 months prior which then made me
  • 00:09:41
    become extremely sedentary okay I went
  • 00:09:43
    from doing on you know I went from
  • 00:09:45
    averaging 15K steps a day to literally
  • 00:09:47
    only getting 4,000 coming out of that
  • 00:09:49
    bulk trying to go into more of a cut but
  • 00:09:52
    then having a sedentary lifestyle and
  • 00:09:55
    having the appetite of a bulk it just
  • 00:09:57
    like was not working at all like I think
  • 00:10:00
    my maintenance calories like when I was
  • 00:10:02
    working and when I was in school was
  • 00:10:03
    around like 2700 2800 close to 3,000 and
  • 00:10:07
    once I got fired from my job like I I
  • 00:10:10
    stopped getting as many steps in and my
  • 00:10:12
    maintenance calories dropped
  • 00:10:13
    significantly to like you know 22 23 21
  • 00:10:17
    which is a huge difference especially if
  • 00:10:18
    you're used to eating a higher volume of
  • 00:10:20
    food so that coupled with the fact that
  • 00:10:22
    I was traveling so much in the beginning
  • 00:10:24
    of the year made it very difficult for
  • 00:10:26
    me to see any results in my physique and
  • 00:10:28
    if you guys like look back at like any
  • 00:10:29
    of my videos um from a year ago you can
  • 00:10:32
    see the difference in my face you can
  • 00:10:34
    see the difference in my in my arms my
  • 00:10:36
    body but you can you can see that there
  • 00:10:38
    is a a difference in what's going on
  • 00:10:40
    because of that I started to really
  • 00:10:41
    resent the journey a little bit like I
  • 00:10:43
    said like showing up for you guys can be
  • 00:10:46
    so difficult when you're having your own
  • 00:10:48
    struggles with your body and then going
  • 00:10:50
    to all those photo shoots and realizing
  • 00:10:52
    you know even though I love my body and
  • 00:10:54
    I am grateful for the work that I've put
  • 00:10:56
    in like there are just tiny skinny
  • 00:10:58
    around those gym sharck athletes they're
  • 00:11:01
    tiny you know I'm not a big girl by by
  • 00:11:04
    any means okay especially like at least
  • 00:11:06
    not anymore but being around women that
  • 00:11:08
    were so petite and so small and they
  • 00:11:10
    always had their sizing and and and it
  • 00:11:12
    was always like oh maybe they'll have my
  • 00:11:14
    size maybe they won't have my size type
  • 00:11:15
    of thing it really ate away at me and
  • 00:11:18
    sucks cuz you don't want to feel
  • 00:11:19
    insecure especially because you feel
  • 00:11:21
    like you've done so much work on
  • 00:11:22
    yourself to to bring yourself out of
  • 00:11:24
    that but I did I felt very insecure and
  • 00:11:27
    it would get to the point where I was
  • 00:11:27
    like oh like I'm not going to like
  • 00:11:29
    photos anyway so I might as well just
  • 00:11:30
    keep eating like who cares like that and
  • 00:11:32
    that was something that I had to deal
  • 00:11:34
    with and understand Within Myself and I
  • 00:11:35
    hope that in me expressing and being a
  • 00:11:37
    little bit more vulnerable about how I
  • 00:11:39
    felt about myself can remind you guys
  • 00:11:40
    that social media is a highlight re the
  • 00:11:42
    things that you see the things that I
  • 00:11:44
    show you the struggles and the thoughts
  • 00:11:45
    and the insecurities that you're having
  • 00:11:47
    all of us have that and sometimes when
  • 00:11:49
    I'm feeling that way and I'm like oh
  • 00:11:50
    like I shouldn't feel that way I remind
  • 00:11:52
    myself that Lori hary with her beautiful
  • 00:11:54
    sexy amazing gorgeous self probably
  • 00:11:56
    feels the same way I do maybe if that
  • 00:11:58
    even more just because of you know
  • 00:12:00
    you're always being put in in the
  • 00:12:01
    spotlight and people are always
  • 00:12:02
    commenting on your body and and saying
  • 00:12:04
    statements here and saying statements
  • 00:12:05
    that so yeah just remember like you're
  • 00:12:07
    not alone your feelings and your
  • 00:12:09
    emotions towards this are not unique I
  • 00:12:11
    guarantee you majority of women who are
  • 00:12:13
    watching this video today and and you
  • 00:12:14
    know even if you're not a woman you're
  • 00:12:16
    watching this video I'm sure you felt
  • 00:12:17
    what I felt or maybe I'm delusional and
  • 00:12:19
    Lori Harvey isn't having any of those
  • 00:12:21
    struggles but just let me let me have
  • 00:12:23
    that one okay let me let me just have
  • 00:12:26
    that please for my the sake of my mental
  • 00:12:28
    health I need it oh my God
  • 00:12:29
    like you talk too much like can you just
  • 00:12:31
    tell us how you got from this to that
  • 00:12:33
    please like can you hurry up now the
  • 00:12:35
    first thing that I changed was my goal
  • 00:12:37
    okay my goals have changed this year you
  • 00:12:39
    guys remember the whole like working out
  • 00:12:41
    made me bulky conversation and how that
  • 00:12:44
    is just riddled with societal pressure
  • 00:12:46
    to be skinny again do you guys remember
  • 00:12:47
    that conversation I do I made a whole
  • 00:12:49
    video on it they got me they got me what
  • 00:12:51
    can I say I'm easily influent this
  • 00:12:54
    kickstarted a goal I didn't realize that
  • 00:12:56
    I had which is Comfort okay when I think
  • 00:12:59
    about my body and the most comfortable
  • 00:13:02
    space and state that I have felt in it
  • 00:13:03
    has never been in a bulk oh my God I
  • 00:13:07
    hate bulking I hate that I hate it so
  • 00:13:10
    I've decided I'm not going to do it
  • 00:13:11
    again I'm content with the size of my
  • 00:13:12
    glutes some of you guys are going to
  • 00:13:13
    think they're fat some of you guys are
  • 00:13:14
    going to think they're normal haha made
  • 00:13:17
    you look it's normal every single time
  • 00:13:19
    that I bulked I felt extremely
  • 00:13:21
    uncomfortable in my own skin my clothes
  • 00:13:23
    fit tight as the fat on my face not not
  • 00:13:26
    the hugest you know not the hugest fan
  • 00:13:28
    of not not my thing not my forte when I
  • 00:13:31
    was bulking guys my clothes I was
  • 00:13:33
    literally popping out of my clothes now
  • 00:13:35
    with changing my goals I had to change
  • 00:13:37
    my Approach towards Fitness so I'm going
  • 00:13:39
    to share with you guys exactly what
  • 00:13:40
    changes I personally implemented into my
  • 00:13:42
    training and my nutrition um you know in
  • 00:13:45
    case you're feeling the same way okay so
  • 00:13:47
    the first thing and I will always say
  • 00:13:50
    this over and over again is I increased
  • 00:13:52
    my physical activity exercise and
  • 00:13:54
    physical activity are two different
  • 00:13:55
    things right exercise is just physical
  • 00:13:58
    activity that's planned that is the
  • 00:14:00
    difference okay but I'm telling you a
  • 00:14:02
    lot of people neglect physical activity
  • 00:14:04
    and if they didn't they would see more
  • 00:14:07
    results no one saying you have to kill
  • 00:14:09
    yourself in the gym to see results right
  • 00:14:10
    I went from someone that was getting 4K
  • 00:14:13
    steps you know Max a day to now
  • 00:14:15
    prioritizing getting 13 to 15K steps a
  • 00:14:18
    day okay and I've seen huge massive
  • 00:14:21
    differences in my physique and my body
  • 00:14:23
    even in my digestion some things that I
  • 00:14:25
    like to do right I park my car at my gym
  • 00:14:28
    at the furthest parking spot all the way
  • 00:14:29
    in the back one I have a nice car now
  • 00:14:32
    thank you guys and so I don't want to
  • 00:14:33
    give anyone a reason to park near me but
  • 00:14:35
    also it gives me an opportunity to get
  • 00:14:37
    some extra steps in as annoying as it is
  • 00:14:39
    right cuz no one wants to park far away
  • 00:14:40
    I promise you if you start doing it you
  • 00:14:42
    do it every day for a month it'll just
  • 00:14:44
    be your parking spot like imagine you're
  • 00:14:45
    at school and you're sitting in the same
  • 00:14:47
    seat every day that's your seat even
  • 00:14:49
    though it's not a sign that's your seat
  • 00:14:51
    and you want to do the same thing and
  • 00:14:52
    make it a routine for you now my friends
  • 00:14:54
    from the gym know when I'm there because
  • 00:14:56
    I park in the same spot in the back
  • 00:14:58
    every single time time and I'm getting
  • 00:14:59
    like an extra thousand steps or so a day
  • 00:15:02
    just from doing that but just getting
  • 00:15:04
    extra steps in in some form or fashion
  • 00:15:06
    another thing that I've implemented
  • 00:15:07
    right some people my friend Esther she
  • 00:15:09
    likes to take these morning walks I
  • 00:15:11
    can't do that and I won't be doing that
  • 00:15:12
    it's just not natural to me and I also
  • 00:15:14
    really don't enjoy walking that much I
  • 00:15:15
    don't but because I've been trying to
  • 00:15:17
    separate house and home what I like to
  • 00:15:18
    do now is I walk to a coffee shop it's
  • 00:15:20
    like 6 miles away you know so I'm
  • 00:15:22
    walking about 1 to 1.2 mil extra a day
  • 00:15:26
    that you know that is now adding like 4
  • 00:15:27
    to 5,000 extra steps that I typically
  • 00:15:30
    wouldn't take and it's a nice way not
  • 00:15:31
    only to get some good vitamin D and get
  • 00:15:33
    outside and get some fresh air but also
  • 00:15:35
    create a nice balance between you know
  • 00:15:37
    work and home and all that other stuff
  • 00:15:39
    get your steps in I promise you that is
  • 00:15:41
    like one of the most underrated things
  • 00:15:43
    people are not doing and they should
  • 00:15:45
    okay and I will keep saying this over
  • 00:15:46
    and over and over and over again a lot
  • 00:15:48
    of you guys would see more results if
  • 00:15:49
    you just increased your step so pay
  • 00:15:51
    attention to them and track them you
  • 00:15:52
    know plus when I'm at a coffee shop I'm
  • 00:15:54
    increasing the likelihood that I'm going
  • 00:15:56
    to meet I'm going to have my romcom
  • 00:15:58
    moment okay I'm going to be mysterious
  • 00:16:00
    and productive and studious and hot and
  • 00:16:02
    attractive and sexy and I'm going to
  • 00:16:03
    meet a really rich tall man okay and
  • 00:16:05
    he's going to sweep me off my feet and
  • 00:16:07
    you know maybe I'm going to meet my
  • 00:16:07
    prince charming that would be great and
  • 00:16:09
    amazing and so it's another way to not
  • 00:16:11
    only get more steps in be more active
  • 00:16:13
    but then also put myself in more
  • 00:16:15
    opportunities to meet people okay so the
  • 00:16:18
    next thing that I started doing and I
  • 00:16:19
    really don't even want to admit this
  • 00:16:21
    I've been increasing my cardio I know I
  • 00:16:24
    know ah sue me I used to be a sh talk on
  • 00:16:26
    cardio and I still kind of am a talker
  • 00:16:28
    on cardio but I I can't lie that kind of
  • 00:16:30
    doing her thing recently now I'm not
  • 00:16:31
    saying that you need to do an hour's
  • 00:16:33
    worth of cardio okay cuz I have never in
  • 00:16:35
    my life done that and I don't see myself
  • 00:16:37
    doing that in the foreseeable future I
  • 00:16:39
    can now do 20 to 40 minutes comfortably
  • 00:16:41
    without wanting to hate myself or this
  • 00:16:44
    overarching dreading feeling of oh my
  • 00:16:46
    God I have to do cardio every now and
  • 00:16:47
    then I do have that oh my god do cardio
  • 00:16:49
    moment now real quick I do want to say
  • 00:16:51
    your heart of all the muscles on your
  • 00:16:52
    body is the most important muscle and
  • 00:16:55
    training your heart is just as important
  • 00:16:56
    as training your so that is why even if
  • 00:16:59
    your goals don't alive of doing cardio
  • 00:17:00
    that is why you should still do it
  • 00:17:02
    you're trying to look young and sexy and
  • 00:17:03
    beautiful and amazing for the rest of
  • 00:17:04
    your life protect her now the stick with
  • 00:17:06
    cardio is that you don't need to go fast
  • 00:17:09
    some of you are always going so fast and
  • 00:17:11
    you wonder why you can't be consistent
  • 00:17:13
    no one is saying you need to go level 12
  • 00:17:14
    on the stair master that at three that's
  • 00:17:16
    how I started then go to four then go to
  • 00:17:18
    five then go to six then seven then
  • 00:17:19
    eight and I promise you if you were
  • 00:17:21
    consistent in starting off slow you
  • 00:17:23
    should not feel tired you should not
  • 00:17:25
    feel overly exhausted you should not be
  • 00:17:26
    throwing up your heart you should not be
  • 00:17:28
    out of breath when you're doing low
  • 00:17:30
    intensity steady state cardio okay take
  • 00:17:32
    it at your own pace something I've also
  • 00:17:33
    been doing with cardio because as you
  • 00:17:35
    know it can get pretty boring is that
  • 00:17:37
    I've been playing around different
  • 00:17:38
    machines okay I used to be a stair
  • 00:17:40
    Master [ __ ] nasty girl for it I actually
  • 00:17:42
    with cycling I do I get on that little
  • 00:17:44
    cycle bike and it used to hurt my crotch
  • 00:17:46
    my my Cooter It really used to hurt it
  • 00:17:48
    but now my my my pelvis is is very um
  • 00:17:51
    normalized to it so it no longer hurts
  • 00:17:52
    it's fun to kind of mix up the cardio
  • 00:17:54
    because it's not as boring and then you
  • 00:17:56
    get to try to get better at something
  • 00:17:57
    that you've never been good at before I
  • 00:17:59
    used to just go slow as on the bike and
  • 00:18:01
    just sit on my phone but now I see
  • 00:18:02
    myself you know going in and out and and
  • 00:18:04
    doing stuff and I don't be surprised if
  • 00:18:06
    you see me get a bike for home okay so
  • 00:18:08
    let me give you the tea about what's
  • 00:18:09
    going on with my training split right
  • 00:18:10
    now the goal has been to work out 6 days
  • 00:18:12
    a week and there was a point when I was
  • 00:18:14
    working out 6 days a week but I'm not
  • 00:18:16
    even going to lie I have not been able
  • 00:18:17
    to be consistent with that since the
  • 00:18:19
    summer and that is just per se like that
  • 00:18:21
    that's more so with just like how
  • 00:18:23
    scheduling has gone with everything I
  • 00:18:24
    for a fact get 4 days done a week I try
  • 00:18:27
    my best to get the day done and
  • 00:18:29
    sometimes I try my best to get the sixth
  • 00:18:31
    day done but it just depends on the week
  • 00:18:32
    whether or not I'm able to get to the
  • 00:18:33
    gym that many days in a week so the
  • 00:18:35
    first thing that I've trained and I know
  • 00:18:36
    you guys have probably noticed is my
  • 00:18:39
    upper body I no longer have the desire
  • 00:18:42
    to have a super big built upper body I
  • 00:18:46
    used to really want that in the past
  • 00:18:48
    like I used to you guys know like I used
  • 00:18:49
    to be benching like 175 she was a strong
  • 00:18:52
    girl um you know 45 lb shoulder presses
  • 00:18:55
    like I I really enjoyed that at that
  • 00:18:57
    time and I enjoyed having those muscles
  • 00:18:59
    and and and everything like that but
  • 00:19:01
    I've have come to realize you know that
  • 00:19:02
    I no longer enjoy that build and maybe
  • 00:19:05
    is society slightly pressuring me
  • 00:19:07
    probably okay I'm easily influence but
  • 00:19:09
    also I have been really enjoying getting
  • 00:19:12
    more into my Womanhood and feeling as
  • 00:19:14
    beautiful and feeling as feminine as
  • 00:19:16
    possible and I realized that I had
  • 00:19:18
    started to get to a point where I wasn't
  • 00:19:20
    really feeling feminine in my body and
  • 00:19:22
    again it's not your guys's opinion it's
  • 00:19:24
    my opinion of myself right but I'm sure
  • 00:19:26
    a lot of you can understand where I'm
  • 00:19:27
    coming from or how that that feels I
  • 00:19:29
    adjusted my training right train how you
  • 00:19:31
    want to look so if you don't want big
  • 00:19:33
    muscles up top if you don't want a fat
  • 00:19:35
    weird but do thr don't train that way so
  • 00:19:37
    I do still train upper body two times a
  • 00:19:39
    week okay but here's the gag I do my
  • 00:19:42
    cardio before my workout and I
  • 00:19:46
    constantly switch up the workouts and
  • 00:19:47
    the reason for that is one I just don't
  • 00:19:49
    enjoy upper body days anymore so what I
  • 00:19:52
    like to do is one make sure I get the
  • 00:19:53
    cardio out the way not only is it out
  • 00:19:55
    the way but I do get to pref fatigue my
  • 00:19:57
    muscles so that it makes it more
  • 00:19:58
    difficult to progressively overload if
  • 00:20:00
    you don't know what Progressive overload
  • 00:20:01
    is it's pretty much just the process of
  • 00:20:02
    building muscle in order to build muscle
  • 00:20:05
    you need to progress you need to give
  • 00:20:06
    your muscles a reason to change I don't
  • 00:20:08
    want to give it a reason to change I
  • 00:20:09
    want to prefatigue them with cardio and
  • 00:20:12
    and use up all the carbs so that I can't
  • 00:20:13
    train as hard on the upper body days and
  • 00:20:15
    I want to mix the workouts up because
  • 00:20:17
    one I want to do something that's fun
  • 00:20:18
    and entertaining but also I don't want
  • 00:20:20
    to progress so that is strategically how
  • 00:20:23
    I've been able to um decrease the size
  • 00:20:26
    and appearance of my upper body muscles
  • 00:20:28
    the second is how I train my L buddy
  • 00:20:31
    okay how I'm still maintaining the
  • 00:20:33
    glutes in the legs right so recently I
  • 00:20:35
    went on a gym date uh and by recent I
  • 00:20:37
    mean like 2 months ago I went on a gym
  • 00:20:39
    date and it was like good it was a
  • 00:20:42
    really good gym date and I actually
  • 00:20:44
    gained some insight and I stole this
  • 00:20:46
    from him I stole this now I used to do
  • 00:20:49
    way more sets and I only did it that way
  • 00:20:51
    because that is the style training that
  • 00:20:53
    I'm used to that is what worked for me
  • 00:20:55
    in the past um that is what I see my
  • 00:20:56
    peers consistently do and I I never
  • 00:20:58
    really had too much of an issue with it
  • 00:21:00
    but my leg days were getting boring as I
  • 00:21:02
    mean like I was really struggling to
  • 00:21:05
    progress and really push myself and it
  • 00:21:07
    felt like I was just going through the
  • 00:21:08
    motions which I know a lot of you guys
  • 00:21:10
    still do and I'm I will keep harping on
  • 00:21:12
    this you really need to challenge
  • 00:21:14
    yourself ask yourself are you pushing
  • 00:21:16
    yourself hard enough when you're doing
  • 00:21:17
    your movements CU if if the answer was
  • 00:21:18
    no you've wasted that set my eyes have
  • 00:21:20
    been open to low volume high intensity
  • 00:21:22
    style training so I will do maybe two
  • 00:21:24
    working sets hardest heaviest give it my
  • 00:21:28
    all
  • 00:21:29
    okay and I mean like I need like 3 to 5
  • 00:21:30
    minutes of rest versus me doing like
  • 00:21:32
    four sets or five sets of one exercise
  • 00:21:35
    at like you know a certain rep range
  • 00:21:37
    like I have enjoyed my training a lot
  • 00:21:40
    more with lower volume higher intensity
  • 00:21:42
    style training than I have when I was
  • 00:21:44
    doing higher volume lower intensity and
  • 00:21:46
    I do truly feel like I'm going to see
  • 00:21:48
    some crazy results this is something
  • 00:21:49
    that I've recently implemented but it
  • 00:21:50
    has sparked my love for training again
  • 00:21:53
    and and for leg day because I really do
  • 00:21:54
    feel like I'm working out hard as I will
  • 00:21:56
    give you guys an update you know in mon
  • 00:21:58
    see how that goes but yeah she's my girl
  • 00:22:01
    plus it's really nice because like I'm
  • 00:22:02
    only in the gym like when I'm like
  • 00:22:04
    training legs I used to be in the gym
  • 00:22:05
    for like 2 plus hours but now I'm only
  • 00:22:07
    in the gym for like an hour hour 30 hour
  • 00:22:10
    20 depending on like adding the core and
  • 00:22:12
    cardio at the end but it's nice like
  • 00:22:14
    being able to get in and out feel like
  • 00:22:15
    I've gotten a good workout in a good
  • 00:22:16
    sweat in a good pump and I don't feel
  • 00:22:19
    overly exhausted at the end because I've
  • 00:22:22
    just been doing too much which then when
  • 00:22:24
    you're over exhausted and you're
  • 00:22:25
    overtraining then you know that can lead
  • 00:22:27
    to injuries and
  • 00:22:29
    um you know inconsistency in getting to
  • 00:22:31
    the gym this is like such a long video I
  • 00:22:33
    just had to take a whole break my mouth
  • 00:22:34
    is dry I hope you guys are liking it
  • 00:22:36
    though let me know if I'm like rambling
  • 00:22:38
    too much okay now the biggest changes
  • 00:22:40
    that I've probably made are with my you
  • 00:22:42
    know they're all big sorry but like one
  • 00:22:43
    of the other changes that I made this
  • 00:22:45
    with my nutrition okay I want to give
  • 00:22:46
    you the tea because I feel like a lot of
  • 00:22:49
    you guys need to hear this so because
  • 00:22:51
    I've decided that I no longer want to
  • 00:22:52
    bulk right that doesn't necessarily mean
  • 00:22:54
    that I want to be crazy lean all the
  • 00:22:55
    time either so with that that means that
  • 00:22:58
    with my calorie intake I'm either in a
  • 00:23:00
    state of Maintenance or I'm in a state
  • 00:23:02
    of a deficit now how do I decide whether
  • 00:23:04
    or not I'm doing a maintenance calories
  • 00:23:06
    or deficit calories depends on if I have
  • 00:23:08
    a trip coming up I literally face it off
  • 00:23:10
    of that if I don't have a trip coming up
  • 00:23:11
    I stay in my maintenance calories I keep
  • 00:23:13
    my protein highest and I train as normal
  • 00:23:15
    right because there's nothing that I
  • 00:23:16
    want to look a little leaner for where
  • 00:23:19
    I'm at right now I'm just in maintenance
  • 00:23:20
    uh not for long though going into a
  • 00:23:21
    deficit this week actually because I
  • 00:23:23
    have a trip coming up I'm going to Dr do
  • 00:23:24
    you guys want to Vlog of that let me
  • 00:23:25
    know in the comments okay so what I'll
  • 00:23:27
    usually do is like AI cut when I have
  • 00:23:29
    something coming up which is just you
  • 00:23:31
    know me decreasing my calories by maybe
  • 00:23:33
    250 to 500 for like an entire month
  • 00:23:36
    until the event and then after the event
  • 00:23:38
    I bring my calories back up to
  • 00:23:39
    maintenance and so I ride that line
  • 00:23:41
    between maintenance and deficit a lot of
  • 00:23:43
    you guys are staying in your deficit
  • 00:23:45
    calories for too long because you're
  • 00:23:46
    trying to lose weight but that is
  • 00:23:47
    actually not how that works okay you can
  • 00:23:50
    only be in a deficit in a healthy space
  • 00:23:52
    for but so long if you have been in a
  • 00:23:55
    deficit for longer than 3 months I
  • 00:23:57
    highly highly highly recommend that you
  • 00:23:59
    go back into maintenance for at least a
  • 00:24:00
    month the reason for that is that if you
  • 00:24:02
    were constantly in a deficit you will
  • 00:24:05
    constantly be lowering the intake
  • 00:24:07
    required to see results let's say my
  • 00:24:09
    deficit calories are 1,800 and I'm
  • 00:24:12
    eating 1,800 for 3 months and I'm seeing
  • 00:24:14
    great results oh my God like getting
  • 00:24:16
    compliments here getting compliments
  • 00:24:17
    there feeling real thin feeling real
  • 00:24:18
    skinny okay but then I stopped seeing
  • 00:24:20
    results and I'm like well I'm eating
  • 00:24:21
    1,800 calories like what the is the
  • 00:24:23
    problem the problem is is that now your
  • 00:24:24
    body has got adjusted to those calories
  • 00:24:26
    and you now have to eat less than that
  • 00:24:27
    to get the same style of results and so
  • 00:24:29
    you go through this cycle where you're
  • 00:24:31
    eating less and you're eating less and
  • 00:24:32
    you're eating less and less to see the
  • 00:24:34
    results that you want to see and it ends
  • 00:24:35
    up getting to a point where it's no
  • 00:24:37
    longer sustainable that is the reason
  • 00:24:39
    why you need to go back up to your
  • 00:24:40
    maintenance calories you go back up to
  • 00:24:42
    maintenance you chill out you hang out
  • 00:24:43
    there for a month or two or however long
  • 00:24:45
    that you want to hang out there for that
  • 00:24:47
    way you don't consistently lower your
  • 00:24:49
    deficit calories because it'll only make
  • 00:24:51
    the journey a lot harder when you are
  • 00:24:52
    trying to lose that weight that was my
  • 00:24:54
    TED Talk hope that made sense this isn't
  • 00:24:56
    new but another thing that I have and I
  • 00:24:58
    always say this is protein my body looks
  • 00:25:00
    the best not only when I am eating a
  • 00:25:03
    proper amount of calories filled with
  • 00:25:05
    nutritious foods but I'm also getting my
  • 00:25:07
    protein in it is not enough to be in a
  • 00:25:10
    deficit if you're not eating the protein
  • 00:25:12
    right a lot of you guys want to have
  • 00:25:14
    this thin nice toned muscular look then
  • 00:25:17
    you're unwilling to get your protein in
  • 00:25:19
    and you wonder why you're looking flat
  • 00:25:21
    even where I'm at right now like I just
  • 00:25:23
    the past week you know Thanksgiving all
  • 00:25:24
    the other stuff my look kind of flat
  • 00:25:26
    right now she's not giving volume and I
  • 00:25:28
    I know the reason for that is that I
  • 00:25:29
    have not been consistent with my protein
  • 00:25:31
    intake but I know that the fatest that's
  • 00:25:34
    when you know I've been eating I've been
  • 00:25:35
    eating my protein so you know here's a
  • 00:25:38
    sign get it in now something that has
  • 00:25:40
    helped me get more protein in throughout
  • 00:25:41
    this entire year is finding low volume
  • 00:25:44
    high protein foods that I actually like
  • 00:25:48
    I am willing to invest more in my
  • 00:25:50
    groceries than I was before and that is
  • 00:25:52
    because I have a completely different
  • 00:25:53
    mindset towards it if I actually buy
  • 00:25:55
    foods that I enjoy that I like that are
  • 00:25:58
    nutritious they're higher in protein
  • 00:25:59
    they make me feel good and even though
  • 00:26:01
    they might be a little bit more money I
  • 00:26:03
    save way more money in the future
  • 00:26:05
    because I stopped going out to eat as
  • 00:26:07
    much because I actually enjoy the foods
  • 00:26:08
    that I'm eating but also I'm able to
  • 00:26:10
    stay more consistent with it I'm able to
  • 00:26:11
    stay more consistent with foods that I
  • 00:26:13
    like so I'm going to show you guys a
  • 00:26:14
    couple of things that I've recently been
  • 00:26:15
    implementing that I really with that
  • 00:26:17
    don't make you feel like you're shoving
  • 00:26:18
    a whole chicken breast down your throat
  • 00:26:20
    protein pasta this tastes like regular
  • 00:26:22
    pasta the chickpea one doesn't taste
  • 00:26:23
    like regular pasta I don't like it one
  • 00:26:25
    serving is between like 10 and 17 G of
  • 00:26:28
    PR protein like imagine you doing like a
  • 00:26:30
    high protein turkey meat sauce pasta
  • 00:26:33
    it's an easy way to add more protein
  • 00:26:35
    into your diet and you're like oh like I
  • 00:26:36
    don't even feel like I'm eating more
  • 00:26:37
    protein cuz if it wasn't that then it
  • 00:26:38
    would have been regular noodles or pasta
  • 00:26:41
    slate milk if you're watching endorse me
  • 00:26:44
    this is the vanilla latte high protein
  • 00:26:46
    iced coffee now if you're someone that
  • 00:26:48
    likes like coffee in the morning which
  • 00:26:50
    I've like never been that person but
  • 00:26:51
    like this is 20 gr of protein for 100
  • 00:26:54
    calories isn't that insane it's just a
  • 00:26:56
    drink I add I have it with breakfast now
  • 00:26:58
    you have like a 60 g of protein
  • 00:27:00
    breakfast that you didn't even realize
  • 00:27:02
    these fillers drinkable yogurt my friend
  • 00:27:04
    Lana put me on to these this is a tree
  • 00:27:06
    Cod 100 calories 20 gr of protein you're
  • 00:27:09
    drinking a protein smoothie I put a
  • 00:27:10
    little Splendid packet in that I don't
  • 00:27:12
    care if it causes cancer with rats that
  • 00:27:14
    is a problem for future Tilla that I I
  • 00:27:16
    and when I look back at this video
  • 00:27:18
    that's a problem for future te but just
  • 00:27:19
    an easy way me including these two
  • 00:27:21
    drinks is an extra 40 g of protein and
  • 00:27:24
    one serving of protein pasta that's 50 g
  • 00:27:27
    of protein and I'm not eating meat oh
  • 00:27:29
    something else built bars you guys
  • 00:27:31
    already know how I feel about built bars
  • 00:27:32
    it tastes like a chocolate covered
  • 00:27:34
    marshmallow I love it the cookies and
  • 00:27:35
    cream flavor is fantastic I actually
  • 00:27:37
    just already ate the last one but I
  • 00:27:38
    ordered new ones they should be here
  • 00:27:39
    this week but 17 gram of protein 150
  • 00:27:42
    calories those are things and foods that
  • 00:27:44
    I genuinely enjoy that make it very easy
  • 00:27:45
    for me to hit my protein goal and so get
  • 00:27:47
    out of this mindset isn't oh I don't
  • 00:27:49
    want to spend this much money on food or
  • 00:27:50
    on groceries or this is and that because
  • 00:27:52
    if you're not spending it on your health
  • 00:27:54
    you're spending it on something else
  • 00:27:55
    that is not contributing positively to
  • 00:27:57
    you it is a mindset thing yes I spend a
  • 00:28:00
    little extra on groceries but my body
  • 00:28:02
    looks amazing and I love myself and I'm
  • 00:28:03
    not eating Chipotle and Chick-fil-A as
  • 00:28:06
    much as I used to I think that all the
  • 00:28:07
    information that I have given you has
  • 00:28:09
    been very valuable but I would say that
  • 00:28:12
    what I'm about to tell you is the most
  • 00:28:14
    valuable lesson that I have learned this
  • 00:28:17
    year and that is about cheat meals this
  • 00:28:19
    is tea get your pen and paper out so me
  • 00:28:21
    and my friend Alana were just recently
  • 00:28:23
    talking about this because one of the
  • 00:28:25
    reasons why I will never compete in this
  • 00:28:27
    life is because of how much much I enjoy
  • 00:28:28
    food there was a point in time when I
  • 00:28:30
    was like heavily convinced to do it at
  • 00:28:31
    one point because it would be cool to
  • 00:28:33
    see myself at that space But I also
  • 00:28:35
    enjoy life not that I'm saying people
  • 00:28:37
    who compete don't enjoy life it seems a
  • 00:28:38
    little miserable from the outside
  • 00:28:39
    looking on and I don't want to deal with
  • 00:28:41
    that so when it comes to not
  • 00:28:43
    specifically eating my meal prep one the
  • 00:28:45
    most important thing is that it needs to
  • 00:28:46
    be planned every Thursday I go to the
  • 00:28:48
    movies I don't want my meal prep when
  • 00:28:50
    I'm at the movies I don't want that okay
  • 00:28:52
    I already know sometimes I feel like
  • 00:28:53
    having popcorn sometimes I feel like
  • 00:28:54
    having the Cheesecake Factory right but
  • 00:28:56
    you need to be strategic with how you're
  • 00:28:58
    doing your cheat meals typically I'm
  • 00:28:59
    always like carb heavy like I want to
  • 00:29:01
    have the carbs and stuff like that but
  • 00:29:03
    now I'm like throughout the day I try to
  • 00:29:05
    prioritize eating as much as my protein
  • 00:29:08
    as possible maybe cutting out the carbs
  • 00:29:10
    like maybe not having the rice with my
  • 00:29:12
    lunch or maybe cutting out the the fruit
  • 00:29:14
    that I'm having in the morning with
  • 00:29:15
    breakfast and reducing my carb intake as
  • 00:29:17
    much as possible that way when it gets
  • 00:29:19
    to the end of the night or whatever time
  • 00:29:21
    of day that I'm choosing to have this
  • 00:29:22
    cheat meal not only have I gotten in a
  • 00:29:24
    lot of protein and I've probably
  • 00:29:25
    decreased my calories throughout the day
  • 00:29:27
    but I've now left a lot of room to
  • 00:29:29
    really fully indulge and enjoy the foods
  • 00:29:32
    that I'm choosing to have on my cheat
  • 00:29:33
    meal first thing focus on eating protein
  • 00:29:35
    throughout the day protein protein
  • 00:29:36
    protein protein carbs second thing you
  • 00:29:38
    can fully indulge in the meal that you
  • 00:29:40
    choose but just make sure that one it
  • 00:29:42
    has a source of protein in it you eat
  • 00:29:43
    that first and then you eat the carbs
  • 00:29:45
    that are with it high protein throughout
  • 00:29:46
    the day and then eat the protein Source
  • 00:29:48
    first with your cheat meal and then eat
  • 00:29:51
    the carbs and you don't have to finish
  • 00:29:52
    your food you know and finally I know
  • 00:29:54
    this video was long as I'm sorry finally
  • 00:29:57
    the the thing that I I I do want to say
  • 00:29:59
    is that it is so important to take
  • 00:30:00
    pictures of your physique it is so
  • 00:30:02
    important to check the scale every now
  • 00:30:04
    and then check your measurements um
  • 00:30:05
    because that is data right and data
  • 00:30:08
    allows you to understand how you're
  • 00:30:10
    doing and sometimes it is scary and I
  • 00:30:13
    know that I've been someone that doesn't
  • 00:30:14
    want to check the scale when I've had a
  • 00:30:15
    bad week or I don't want to take
  • 00:30:17
    pictures or or any of that stuff when
  • 00:30:18
    I'm not feeling my best but when you get
  • 00:30:20
    to look back on those photos and see
  • 00:30:22
    just how far you've come when you feel
  • 00:30:23
    like you haven't come that far it is an
  • 00:30:25
    amazing feeling because like I said
  • 00:30:27
    earlier I did not like until I saw my
  • 00:30:29
    before and after pictures over a year I
  • 00:30:31
    never thought that I even made nearly as
  • 00:30:33
    much progress as I've made especially
  • 00:30:35
    being this late in the game my fitness
  • 00:30:37
    journey because I am almost out about
  • 00:30:39
    year seven the more knowledge you have
  • 00:30:41
    the more data you have the more you're
  • 00:30:42
    able to learn in this experience and
  • 00:30:44
    really get to listen to your body and I
  • 00:30:47
    think that that is the best talent that
  • 00:30:48
    anyone can have when it comes to a
  • 00:30:50
    fitness journey is being able to listen
  • 00:30:52
    to their body and really make the
  • 00:30:53
    necessary adjustments and changes that
  • 00:30:55
    are required to have and honestly
  • 00:30:57
    sometimes it's not easy right I have
  • 00:30:59
    something that you guys don't have you
  • 00:31:00
    know or not all of you guys but I have
  • 00:31:02
    something that some of you guys don't
  • 00:31:03
    have right I have a certification from
  • 00:31:05
    the National Academy of sports medicine
  • 00:31:06
    and I have you know a bachelor's degree
  • 00:31:09
    in kinesiology which is just the
  • 00:31:10
    exercise science of Majors but I also
  • 00:31:13
    have time and I would say out of
  • 00:31:15
    everything that I've gained and all the
  • 00:31:16
    knowledge that I've gained that time has
  • 00:31:18
    been the most valuable one if you were
  • 00:31:20
    someone that needs more help in this
  • 00:31:21
    space I do offer oneon-one training I
  • 00:31:23
    think it would be beautiful for us to
  • 00:31:25
    kind of be able to get a Kickstart
  • 00:31:26
    before everyone else before for my New
  • 00:31:28
    Year resolutionary people get in um that
  • 00:31:31
    way we can kind of be a little bit more
  • 00:31:32
    established but I'm here to support you
  • 00:31:35
    I'm here to educate you because I want
  • 00:31:37
    you to win and I know it's hard to be
  • 00:31:38
    vulnerable with yourself and with others
  • 00:31:40
    about it but I want you to know that I'm
  • 00:31:41
    here for you as a resource so I'm going
  • 00:31:44
    to go ahead and put the application in
  • 00:31:46
    my B in my description box down below
  • 00:31:48
    for you guys this month and probably
  • 00:31:49
    like the first half of January is all
  • 00:31:51
    just going to be about creating the best
  • 00:31:52
    version of yourself whether that be
  • 00:31:54
    physicality mental you know do a whole
  • 00:31:57
    bunch of vision boards stuff you know I
  • 00:31:58
    just want to share what I've learned not
  • 00:32:01
    only about myself in this journey but
  • 00:32:03
    about life with you guys because I think
  • 00:32:05
    that especially like being in your 20s
  • 00:32:07
    being your 30s you know being in
  • 00:32:08
    whatever age group you're in I think
  • 00:32:10
    it's hard and I think people don't talk
  • 00:32:11
    about it enough and I want to share what
  • 00:32:13
    I've learned and maybe make you feel a
  • 00:32:14
    little bit more comfortable in
  • 00:32:15
    navigating that space so the next video
  • 00:32:17
    I'm posting is going to be an updated
  • 00:32:19
    body recomposition video so if you're
  • 00:32:20
    curious about body recom stay tuned for
  • 00:32:22
    that video but yeah so that is it for
  • 00:32:23
    this week's video I hope you guys
  • 00:32:25
    enjoyed it I hope you gained something
  • 00:32:27
    um some knowledge some tits I'm sorry if
  • 00:32:29
    it felt all over the place these videos
  • 00:32:31
    usually are like that but you know I
  • 00:32:32
    kind of like it like that you know it
  • 00:32:33
    makes it out make it spicy oh also I
  • 00:32:35
    didn't even tell you where my outfit's
  • 00:32:36
    from sorry quick pause guys this is like
  • 00:32:38
    gym shark it came with like matching
  • 00:32:40
    pants it's kind of like a little
  • 00:32:41
    sweatsuit but it's super cute super
  • 00:32:43
    comfortable if you guys do want this I'm
  • 00:32:45
    going to link it in my description box
  • 00:32:46
    down below use my code stinky 10 can you
  • 00:32:49
    tell your grandma I said hi and I'd like
  • 00:32:51
    it if she' beged for me I haven't been
  • 00:32:53
    home in a minute oh
  • 00:32:56
    Behave yeah yeah baby
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