If I wanted to Get to 5% Bodyfat by Summer, This is What I’d do…

Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- https://thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!

Total 10-14 days or 1 week on, 1 week off for 4-6 weeks Dite: 1. Protein: 1g per pound of ideal body weight - Lean protein: lots of lean ground beef, lean chicken, fish, shrimp 2. Carbs: only greens: unlimited green veggie-towards the end of the day 3. Fat: minimal-20g-at the end of the day 4. Multivitamin 5. Liver 6. Reduce creatine to 3g (to reduce water retention) 7. Drink yerba mate tea before workout-helps fat loss 8. Drink green tea during and after workout-helps with muscle preservation & appetite suppression 9. No cheat meals, instead add a treat (100-150 cal) at the end of 3 days in a week Workout: 1. Go for fasted walks 2. Do resistant training-critical 3. Cardo: very low intensity 4. Compartmentalize workout (separate resistance training from cardio) 5. Sacrifice VO2 max, and performance for body composition

Removing the creamer from my coffee is as much intensity as I can handle.

I’ve lost 80 pounds after watching you man. People saying it’s too challenging are right. It’s the most extraordinary thing I’ve ever done for myself. I thank myself when I look in the mirror. Here’s your thank you from me. It wasn’t only you but you played a pretty good part in getting me started and I really really appreciate you. I’ll also be trying create as I work to minimize this (relatively small amount of) loose skin to see all the benefits of my good diet and strength training

“Eat a dog turd.” 😂😂😂 I spat my tea out hearing that 😂😂😂

I'm down 45 lbs and from 29% bf to 15% bf. Been doing PFMS for 5 months with 1 free meal every week

Absolutely, I’ve done this for years , I was very fortunate to have done a lot of the right things from the get go 10 years ago , and at age 50 all these things become a no brainer … I’m lean , getting stronger and look and feel amazing ! Happy summer 👌

Good information. However, you should do another video explaining how to gradually go back to eating your normal maintenance diet and what you would expect your body to feel like and look like. Would you slowly start to lose vascularity and become a little more fluffy? Basically how long would your body stay at 5% before it was back to your starting point of 15 to 20%? Also how could you minimize fat gain when you rebound?

Finally sharing the honest way you are staying so lean. I really appreciate it. I am a PSMF fan. I alternate between low fat and keto diets and PSMF. I think the carbs help build muscle, for too long I was afraid of them. Skip the omega 6 vegetable oils and understand the randall cycle for best results. Really appreciate this video, thank you. I'm with others here who suggest a PSMF 2 or 3x / week, as Dr Karl Goldkamp does.

Been waiting all year for this one