haha thank you!

Props to you!!🙌🏼 keep going, I trust in you;)

How’s going? Even if you got out track you can just get back in fall 7 get up 8

did you reach the 75kg?

u good?

Thank you! Yes staying grateful at each stage of the transformation is very very important. Amen

I use myplate, It's pretty reliable.

Thank you chris! I don't use apps to track, I just do it on my notes. My favorite snack is gelato (but if we go healthy, it would be boiled eggs)

Hell Yeah!

Thank you! Welcome the plateau ;)

what im doing is rice and chicken for lunch and dinner, and a small piece of bread before gym and after (one with cootage cheese, another one with a dulche de leche spoon), so you dont feel that crazy amount of hunger that makes you eat a lot of crap and sweets. And on the saturday or sundays, one free meal. its working out.

Yes brother. Consistency is so key. You will get better results in the long run.

Thank you sir.

Yes, more of us out there ey ;)

Thank you bro!

Congrats! I’m same height as you but I’m 225 currently. I want to get down to 190lbs and build muscle so I look good around that weight.

How many calories do you eat a day?

that's awesome. I'm glad I could help man

How many calories were you eating to go from 78 to 68kg? And how much time did it take you?

agree with u bro

But if you look at traditional foods, they’re usually pretty balanced and healthy

@@cecilyerker That's true, but they're also full of synthetic pestacides and preservatives and are often high in fat. If they became all organic and non-gmo and changed the macro ratios while keeping all the good micronutrient content then that would be much different and and way better.

Thank you G

Wow his channel has grown a lot lol

Thanks Tony

Yes channers. Love your support.

My pleasure haifsa!

Alright. It's in the list. Food videos.

Thank you for watching till the end. (did ya?) haha

@@wanheekim watched til the end and subscribed. Inspiring content man

Woah. That's awesome. How about workouts ?

@@wanheekim thanks man, I do it 5 days a week

Lol

Alright man! cooking vids

eat at a calorie surplus and eat a lot of protein.

What I love to hear! In terms of gaining weight, you gotta be in a caloric surplus. Skinny fat guide coming soon!

@@wanheekim I look forward to the video!

@@skizzaryaan9877 as I remember, to get lean mass it is better to add about 200 calories to your maintenance amount. So basically, IMHO, I would add just some protein shake or some kind of this stuff to keep on track.

😂

If you're not losing weight at those 1800-2000, you're either not tracking your calories accurately or you're erasing your deficit on the weekends. Like if you go >3000 on the weekend on both days that would erase the deficit from the workweek. 2615 seems a little bit excessive to me. That's extra 3500 calories in a week. If your main goal is weight loss, I'd try to stay under 2000 every day including the weekends. A cheat meal/day is not horrible, but if you're letting go every weekend, your effort goes to waste.

I don't recommend going below 2000 kcal for a cut. You have to increase your maintenance by building muscle first ;)

Bro you are a unit waiting to become a Demi god. if I were you I would try to hit 2500 calories a day and 200 grams of protein minimum. Play around with fat and carbs but I promise you will recomp your body. Get a good workout split going and you will see results. The first three weeks of a diet and training split are the hardest because you are not seeing the visual results yet.

Track your calories and weigh for 2 weeks, eating normally. If you don't lose or gain that is your TDEE. Start lowering from there. Online calculators are one size fits all and may be wildly off for some people. I use MacroFactor to track which calculates my TDEE for me after entering my data and adjusts automatically on the speed I want to lose weight. I don't cut more than 10% of my total TDEE.

You should go to a doctor if you think your metabolism is fucked up . That's not a small thing that you can fix at home . You need to go to a professional for help

@Rohan G usually from eating bad foods for to long early life is the cause but eating properly over time should help cure the issue unless you ate yourself into diabetes then it's now going to be hugely difficult to fix the issue

But of course not everyone has this issue some are genetically gifted to have more time and or to not even be affected from what I have seen so far

What do you mean exactly by being metabolically healthy and why wouldn't calories in, calories out work? Like your body stores energy as fat even in caloric deficit? Most people exaggerate metabolic issues, genetics and use it as an excuse to not even try properly.

@sitofak well yes as some do use genetics and other things as an excuse most people these days if you aren't genetically gifted which is usually the exception not the rule I guess you could say, then eating to much calories to many carbs sugar processed foods can and will eventually scroo up your metabolic system and when this happens the Cinco method won't work anymore as well because the body is no longer efficient and capable unless you fix it first and once fixed it can handle eating crap every now and then. Most these fit guys who can eat the entire planet here and there are usually able to because they built the foundation for it first, muscle and a healthy heart and oxygen blood flow system all of it and so they can go an entire day eating cereal and donuts and not worry to much but it still is doing damage regardless we aren't meant to eat like shit it's like eroding the body from the inside out...but also you could say the exceptions are people who can eat ahit every single day for 20 years and not have a single issue it's no different in my opinion to the people who smoke till their 90 with no issues they are the exception not the rule. Eating poorly for so many years does lots of damage that takes time to fix so that's usually why most people who try these methods and all don't normally succeed even if they do follow the Cinco perfectly if you look like shit and continue to eat shit but at a calorie deficit you will still look like shit at the end of the day.....i honestly almost think that Cinco is used as an excuse for the general populous to keep indulging in crap instead of actually eating properly first but either way this is all my take and explanation of it all. Apologies for poor grammar I will elaborate on whichever point and definitely don't mind debate.

Yes. Skinny fat coming soon - in the next 2 -3 vids

@@wanheekim thank you so much, your videos are very much to the point.

There's one specifically made for women

Actually daily check in is exactly good for that reason . When you check in daily you will see a pattern downward . Where as once a week . You lost 1 kg of fat but also ate carbs last time and holding 1 kg water boom no fat loss

Lol nice. The 5 Dollar Shake?

Salt shouldn't affect your fat loss. You will lose weight if you stay in caloric deficit. However, when you eat a salty meal, your body will retain more water weight. So if you eat salty foods one day a week, you may see your weight jump up the next day by 1-2 kg. That's just more water in your body, not fat.

Love sprints cos they are ultra athletic exercise and explosive. High sodium isn't that bad except water cravings being a nuisance.

make a big batch of one condiment and weigh it out. divide the calories by the amt of servings u get from it. i mix gochujang with ketchup mayo and mirin to make like 2 cups, use it on everything and i know how much in every tbsp. also use spices over condiments

There is no way around for the first 3 weeks. Then it's autopilot. Unless you switch meals every time