How to get to 6% Body Fat Without Tracking Calories or Macros

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Closed Caption:

yeah
all right guys been cleaning up way too
quickly unlike one 69.6 and I need to
fill up big time so I got some burgers
and fries from burger fries let's do it
so we picked up some burgers burgers
fries and some fries
I'm going to take down like 2,000
calories right now and fill up feel
beautiful
mmm
in this video I want to talk about how
to get to six seven percent body fat
without tracking calories or macros
because that's mean a lot of people want
to know because there's a there's a
shipping industry right now
that's like towards tracking everything
if it fits your macros flexible dieting
calorie counting and so forth because we
know to achieve a great physique to drop
fat
we have to be in that Clark deficit we
have to get enough protein so naturally
people just obsessing about their macros
in their calories wing every laughs you
know grandma food and to be honest in
the last couple years
I don't track shit I don't track
anything
and as you can see i'm around actually
six percent body fat arm when I was
quite a bit fatter I got pegged at seven
point seven percent then I dropped about
4 pounds of fat so now I'm you know six
uh no pride you know Dex can't text
against to kind of show it but but yeah
so the reality is the reality is you
don't have to track your calories your
macros
if you want to lean down you just have
to be in that deficit and get optimal
protein and that doesn't mean you have
to track everything you know
obsessively because actually find it's
easier when you let go of tracking and
weighing everything I find it's easier
to drop fat when you let go of all that
stuff because a lot of times if you're
compulsively tracking everything
it becomes like an addiction and also
tends to deplete your will power
reserves in only talks about but if
you're spending all this mental energy
trying to like fit things into your
macros and count this and this and this
it's gonna probably deplete your will
power reserves and then you're gonna be
more likely to go over your macros
that's been my experience and so I do
always recommend tracking your calories
at first but then you want to stop and I
actually have a scotch i'm doing right
now
which basically means i can eat a very
good deficit and lose fat without
tracking at all
and basically that's aggressive fat loss
program and that the link to that course
is right here it's a freaking Keeler
program
super effective i have a few thousand
people in the facebook group and they're
all getting incredible incredible
results and so the premise of the
strategy is we're trying to make eating
a caloric deficit as easy as possible
it will an aggressive caloric deficit as
enjoyable as possible while getting
enough fats and carbs to promote proper
testosterone hormone balance training
see when people go on crash diets and
they feel like shit because that kind of
fat and carbs and we know through
research that both fast and courts are
vital for testosterone promotion
so as well as left an important hormone
carbs
you know help promote left in a hormone
that regulates metabolism and appetite
so carbs and fats are super important to
do an aggressive diet you want to set
protein at the minimum minimum you want
to get protein at the minimum minimum
minimum which is about . 82 grams per
pound of body weight actually often go
lower than that with no ill effects
so the reality is this aggressive sales
program is basically designed to make
that call calorie deficit as easy as
effortless as possible
I want to make it show enjoy and I'll
get snapchat people on snapchat now
Instagram like Instagram dm's arm and I
I'll get people tell me to this is
insane
I have 600 calories left and i'm stuffed
and these are guys are on 1800 calories
70 calories like maybe at most 20 100
armed and it's because of how we set the
diet when you said but i like that you
can just let your body you can just use
your body to guide you and you can lean
down really fast so the way that I
structured is basically with
intermittent fasting
you know you're a week up the first
couple hours not drink anything except
for water just water then use coffee to
strategically blunt your appetite later
into the day and then we get a bit
hungry you're gonna do some strategic
fruit snacking to replenish liver
glycogen stave off hunger even more and
then by the time you have your first
meal
it's late in the day and obviously
there's a lot more that goes into it
that then this and then you know you
have one huge meal per day
you have one smaller meal a little
really cool strategy is to actually
break up the the let's say you have a
big meal of like steak and potato wedges
Archie eat all the steak and vegetables
first and then a couple hours later
all the potato wedges that's a really
good society trick
don't have your your meat and your side
together how that side later and you
actually have will be full for a much
longer period of time because if you eat
dinner six and finish dinner 630
you're gonna get hungry probably you
know a few hours later
that said if you
finish your you know if you have your
dinner six but then you don't have to
wait until 730-8 it's me so much easier
diet
so basically we're putting in all these
really good strategies emphasizing
really wholesome feeling satiated food
and even some desserts and stuff that
are also quite filling
I'm frozen ice cream you know chocolate
is actually really really feeling
um no one like someone can over it on on
on on cookies and jog and this and that
but no one is like going to town on
chocolate like because you have a
chocolate cocoa ok I feel good arm
so the reality is when you do all these
things properly you set up a design that
way maybe you track it for the first
couple days and you think okay
wow this is insanely easy and then from
that moment on all you have to do is
just stick to the general diet and you
can just eyeball it and you know what
honestly like I when you're getting too
low low levels of body fat like 67 per
set
it's more of an art than a science
anything else people that diet like
bodybuilders fitness models inside six
percent body fat do you understand their
back up the fucking twelve percent a few
weeks
they can't stay there they can't stay
there because to them it's all about
like a fucking crash to the to the
competition
I would never do a fitness competition
ever ever i don't want I don't want you
I don't that stress i would rather just
uh just enjoy a lean physique and so
what happens is as you're going to a
lower body fat you have to become more
in tune with your body so if not on
average you aim to have about 1800
calories per day but then it's one day
you're like you're like shit i'm really
hungry you eat your first meal
you're still hungry I say you know what
like if it's legitimate if it's real
legitimate arm then eat more eat more to
be satisfied you know in the next thing
apart feel stuffed it at 1,600 calories
let your body be in tune with your body
listen to it and the cool thing is when
you do intermittent fasting arm that's
going to help you get in touch with your
real bodies hunger which is really
powerful I really it it's a when people
struggle to lose fat internet fast is
the best thing you can do to break that
that's like a logical attachment to food
now another thing is these are some
basically the general outline you want
the full friggin course then you're
gonna want to go over to keno body calm
tom / AFL that's gonna buy a calm / AFL
which bases my gross fat loss program
works insanely well if you actually care
to get lean and something that you know
you've been spending a lot of time on
struggling with then I would do it you
know if you have no issues dropping fat
don't worry about it
but the other thing that is really
really important is mastering the
psychology
mastering the behavioral change because
a lot of times our mind stops us from
success of our mind stops us and that's
why i created a whole psychological
component in the course there's two
drills that that I do
I'm one is the the drill is basically
teaching you how to become really
presents the moment
teaching you how to be centered in the
now because if you're obsessively
focused with getting to six seven
percent body fat
it's gonna be a nightmare it's gonna
take it's gonna go by so slow
you're going to deplete your will power
up compulsively thinking about it and
then you're going to break and you're
gonna like freak out and then you're
gonna feel guilty but when you learn to
be centered in the now literally be
centered in an hour
all you want is this moment you're not
you know projecting happiness in the
future
you're just happy here even if you're
forty percent body fat you are centered
in the now when you learn to do that
the journey flows with so much ease the
dieting everything becomes so effortless
and I have a drill basically to do to
become extremely center in the now and
that takes care of so much helps break
break free of always negative thought
patterns that that stop you from success
I can't even tell you how powerful still
has been for me in the second row is
actually something no self hypnosis
which has been really important for me
to break through that ten percent body
fat barrier which I struggle with last
year and then I and then I sort of
himself know stuff and it was in seen it
is insanely effective and I was a bit
like you know I had a friend recommended
self hypnosis stuff to me is actually on
a dating coach funny enough
he's a good friend of mine and I was a
bit on put off like what self notice
that sounds crazy but he's like no no
dude like lookin like you can look at
the research on on self hypnosis and
it's actually quite effective at
reducing behavioral change but my
experience with it was way more crazy i
started doing
you know recording like self hypnosis
audios where I put myself to a super
relaxed and receptive state
and then i'd give my smile my mind like
positive suggestions and at every day
after the self hypnosis routine
I just got it is so easy to stick to my
diet so effortless you know there was
like there was none of those cravings
know that crap and it was beyond
powerful
that's actually in the NFL program
actually created like a whole self no
script which is absolutely money you
don't have to do it every day because
here's the thing I don't do it don't do
any more for me was just a matter of
doing it every day for a week and then
like once a week and then all then all
of a sudden like it was there was
nothing I wasn't fighting against
against the lean physique anymore
it just happened some people might be
like to that you've lost me on this I
don't know what you're saying and a lot
less you are you people might not even
need this drill
you might not need this drill or you
might only need it when you get to a
certain barrier but it's definitely
something that I'm i think is effective
when I was talking to Carter good who
got super ripped on my FL program
he was telling me like he was like yeah
once you start doing that drill it was a
total game changer you have no idea how
much help me
r I know a lot of people a lot of people
are and so that's one of the things a
lot of times you know i can put someone
on a diet ok and and sometimes they just
won't do it would be resistance will
stop themselves and that's what the
behavioral change drills help you break
fruit breakthrough that when you start
to be able to live here in the moment we
start to be centered in the now and you
start to align your self-image with the
person you want to become you know that
self hypnosis stuff then all of a sudden
you don't have to obsess about
everything to get your goal you can just
flow there with ease and so basically
that's how to get to sixty-seven percent
body fat without tracking your calories
or your macros
i'm seeing like chiseled abs and all
that arm and do this has been a total
game changer
you have no idea how much time and
energy you put into cracking this code
into becoming lean lean lean lean lean
if you look back my older videos
I wouldn't post that often because i was
struggling to dive starting to lean down
and have episodes where each time i put
a bit of fat and a strike would even
have I couldn't
I didn't even have a conference to film
a video except i'll discuss with myself
it took me a long it has been a long
process learning how to add actually
effortlessly stay at this low body fat
because i was up at like sixty percent
body fat for a while and post many
videos you seen my face
uh and uh cracking this code has been so
amazing it feels incredible just to be
able to not have to worry about eating
and tracking and this and that and to
wake up every day knowing that I feel
confident with how I look
it's so amazing up and for me I was
someone that is a pain killer in the gym
i'll go to the gym and I will push like
a mother fucker for personal records
I will get stronger i will build muscle
that's not a problem for me
and of course my training routines are
insanely effective when you look at the
comments below people get on my good god
what have you like best friends my life
this is insane
I'm I've had guys that have been
training for 10 20 years
uh and that I like advance the week guys
and they go my programs like this isn't
a night and day difference
uh but that's always been something that
has come with much more ease for me
the dieting getting the lien was the
hard struggle part that's why I really
had to become a better person and to
prove myself to get through that to
learn about these you know being present
moment be able to conquer my mind's arm
and Lee uncovering a strategy that works
so effectively
so if you guys want to check out the AFL
program aggressive fat loss is that kid
nobody calm / AFL or you can click right
here
super be effective I don't like you know
if you notice i don't have any as my
videos i took all the ads down
I don't want you watching crappy mike
chang or vacuum commercials before I
just want to deliver you create great
content and sometimes i will say you
know this isn't my relevant course that
will help you and the reason I do that
is because
I know how effective it is I know how
much you can change your life
all I'm trying to do is help you get
your goal if you want to if you want to
get the course it could possibly
absolutely change your life and so it's
right there
I'm just gonna keep watching these
videos you're not ready yet you don't
know me like me or trust me enough yet
that's fine too subscribe ask some
comments belong at trying to stay active
on the channel and help you out
uh we have an amazing tight group
community and are in the facebook groups
for people that are doing the you know
aggressive fat loss Greek god and so
forth
so that's it for today that's all I want
to talk about
and uh thank you so much for watching I
hope you found this useful i know is all
over the place but before you go hit the
like button if you haven't already
subscribe to this some subscribe to this
channel and let me know if you have any
questions or things that I need to kind
of continue talking about because this
was a bit all over the place but
hopefully left you with some really good
keys
you know hopefully left you some really
good takeaways as far as learning to
stop having to track everything to start
making amazing progress but sometimes
you're just going to have to put your
foot in
sometimes you just got to jump in the
water because I'm for me I was scared to
stop tracking
but then I when I traveled LA for a
month on like shit I can't track shit
so just eyeballed it and I just was like
you know what I'm just going to eyeball
it and and if you do that and you you
stick to it
you'll be amazed at the progress you
have ok there's nothing magical about
tracking things and getting it exact
you know just eyeballing you will do so
so well anyways because the long-term
goal isn't to have to weigh everything
to the rest your life that's not a long
term goal long-term goal is to enjoy and
love life without tracking everything
and maybe you just track your lunch meal
you have like a few meals that you make
every week and you already know what
what the macros are so you want to track
them but like you know
also you might have meals we go out use
eyeballing like i don't know what i'm
getting or whatever if I eat a bit more
i'll offset the next day
you don't have to be obsessed this we
want to move away from tracking
so I hope you guys did that video i got
awesome content coming this week so make
sure to subscribe bye bye