1. Consistent calorie deficit 2. Maintain your strength 3. Walk 10k+ steps every day 4. Go low carb 5. Track weight/calories/steps 6. Drink 2-4L of water every day 7. Expect plateaus (replenish not regret) 8. Enjoy the process

Love how he stays down to earth. Great vid as always

always a good source of great reassurance of what we are doing is on the right path. thank you!

I always get so much inspiration and motivation from your videos

this video is my bible as of late, it’s so grounding to hear this stuff from someone who seems genuinely in tune with their body and keeps things real. Thank uuuuu ❤

Always great info, appreciate you Wanhee! 💯👊

short and sweet! Thank you very much

Very inspirational! Thank you!

loving these videos :)

Damn this was super informative esp the part where you said ' nobody binge eats steak (protein) ' that is SO TRUE 💯

I was just searching for your video and you uploaded. On time

Awesome, simple, consistency 👍

You make really great and interesting videos. Your videos motivate me to get more shredded, to be more fit and to eat less calories. Actually I had always have 10 - 14% bodyfat all my life, but I still need motivation to keep this percent. 😊 Your videos are the greatest motivation. Thank you for this ❤

Appreciate you and your brilliance and passion for your content! Big fan and keep up the amazing work!! 👍

Thank you bro

totally true...i only got leaner during lock down for the first time because i tracked everything....this meant instead of doing well with cardio and food for only 3 weeks at a time, something i would do before, i did it for 16 weeks. This got my from around 20% down to 15% and then finally towards 10%. Unfortunately because i didnt have access to a gym, i was only allowed to do cardio outside once a day due to lockdown protocols, i lost all my muscle and probably ended up too skinny. Well i guess its subjective but my weight went from 84 down to 73 and all my strength when i got back to the gym was gone. But u r 1000% right. Its just a time duration thing. People when they dont track tend to not realise how 2-3 days of poor eating can easily wipe out all the hard work put in for the 10 days prior.

Thank you

I’m working out really hard about an hour every day and it’s making a huge difference, not only making my body look nicer, but making me a lot healthier. I work out my abs and legs one day and my face/arms/upper body the next. My food intake is normal and I’m naturally shredding. I believe the biggest difference between my workout and 90% of the other’s (here in the Philippines) is the amount of effort and willpower I put into my lifting. I see most guys do too easy a workout to get the best results possible. I figured out for me how to lift longer and push myself to the true end of being able to lift the weight again, which I believe is where all the magic happens. One, I stopped counting the total times I lift a weight, because frankly it doesn’t matter. Instead, I count in 5s and keep counting to 5 over and over again to the very last lift possible. To get to the true last lift possible, I use mind over matter, which is why a lot of the times, my eyes are closed. In the gym, I may be lifting a weight, but not in my imagination. The best mind over matter scenarios for me are either having great &ex and trying to keep going or performing my best possible, or performing difficult acts in a circus. The scenario I imagine really depends on the type of exercise I’m doing. This works best when I imagine that I am working out with a partner or performing with a partner, and if I am imagining a big audience cheering louder and louder as the weight is becoming more and more difficult for me to lift. Using mind over matter and only counting (repetitively) by 5s gets me the greatest workout and results because I am accessing my adrenaline. Warning ⚠️ this can be a very noisy method of working out with lots of swearing 😂 and ridiculous grunting. When I’m nearing the end of my workout for the day, I don’t say I’m nearly done, I always say I’m nearly dead. That’s because my aim and motto in the gym is to kill myself every day so the next day I can come back a new man.

One of the only fitness influencers who is not deluded, finally

The face at 1:36 on the right is glorious lol

The way to maintain or increase strength for me is to add a little bit of carbs in my diet instead of no carb all the time (skip carbs on some days). Going slower on a cut is 100% worth it as long as you have time imo.

was that a big served coffee at 2:55?

Your accent is brilliant

Getting Deja vu from this video

we need videos about bulking for us skinny guys.

I admire his body change very much ... 🙂

Cars can be bad for people’s health. I realized that a long time ago and changed my location to inner city where I could avail myself of public transportation, which automatically makes me walk a lot more. New York City is a model city for the lifestyle I’m speaking of, but it can be created in lots of other cities, however NOT all. If public transportation is crappy, for instance, it is not going to provide you with a very high quality of life without a personal vehicle. My favorite cities in the U.S. for public transportation are Seattle and NYC. Probably Chicago too, but I don’t have enough experience commuting there by public transportation to be a good judge. In the Philippines, where I have been living since 2018, a walking lifestyle is very easy. I haven’t had any issues whatsoever getting around using public transportation. Walking places is a normal part of my life here. Having a dog and taking him for walks throughout the day also gets me out walking. 🐕

I'm at 7.5% body fat after getting a body scan but unfortunately a lot of the shredded look is based on genetics. I'm 6'5" and 84kg and have a nice flat stomach but not a single ab in sight. It doesn't get me down, it's about being the best version of yourself.

I dunno why people put so much emphasis on gym strength. So what if you only lift 80% of your max on bench press? My grandfather could out-work (doing real life work) most gym goers in his late 60s

What do you use to track your calories? I have such a hard time with this cuz it feels like a chore.

Do I have to take protein shake to build muscle? I tried many but I'm allergic to it and they all make me feel terrible. How can I build muscle without taking protein shakes?

make a video about proper bulking .

genuine question, how would you know youre in a plateau because i really struggle on knowing when it strikes

10,000 steps a day correspond to an hour and a half of walking each day. That's a lot of time. Is it worth it?

If you have ever done an endurance sport properly, you would know that you need to fuel your activities and recovery adequately, or you will raid the fridge otherwise! If you go for a high-intensity workout such as running or cycling or anything that has elements of a high-intensity workout such as basketball, soccer, etc, you must supply your body with an adequate amount of carbs throughout the session. Do this and your inner hungry beast will disappear and you still get to enjoy the sport you love. Getting shredded should not come at the expense of quitting everything else. Building a good VO2Max is not easy to easily let go of it!

How do you track calories when you eat out at a restaurant and don't know how much oil, butter etc. was genuinely used? The hardest part of tracking calories is when you eat out and to understand how much you are consuming.

Nice physique bro!

The walking stuff is overhyped i actually walk 8 hours 5 days a week and havent noticed much difference in 3 years i have tried eating more and eating less it just doesnt work for everyone my body doesnt give a damn if i walk 100k steps a day or not

hard to let go of rice 😂🍚, just gotta make up with more walking

That wasn’t really 10 %, more like 12-13

Remember to eliminate seed oils

So let me get this straight: in order to maintain my strenght and get shredded you got to be strong in the first place? ☠☠ Its already busted for me

That thumbnail tho, man...

Great video wanhee ur skills in editing is great but ur tumbs in the last videos need some improvent u used to make great tumbs but u stop doing it . Try to not ignore the value of the tumbs

is it reposted

Korean Londoner lol

First

You have the perfect body for a man. I can't stand it when men get super beefy because it's not attractive (obviously just my opinion). A slender muscular body is way more attractive, less intimidating and looks healthier.

how old r u