The Formula for Muscle Growth with Eric Helms and Greg OGallagher Radu Antoniu 2026-09-21 | The Formula for Muscle Growth with Eric Helms and Greg OGallagher
How To Build Your First 5 kg of Muscle | Detailed Guide (ft. Jeff Nippard) Radu Antoniu 2022-10-25 | Fundamentals Hypertrophy Program: http://jeffnippard.com/raduShredSmart Program: raduantoniu.com/jeff * both of these are affiliate links-----------------------------Subscribe to Jeff’s channel: youtube.com/c/JeffNippard/videos-----------------------------Radu’s workout app: thinkeatlift.com/app (it’s cool and free but keep in mind it has some bugs, like really annoying ones where it sometimes loses workout history - which is the whole point of the app…)For links to the studies and more context, see the article version of this video: thinkeatlift.com/how-to-build-your-first-5-kg-of-muscle-detailed-guide-----------------------------Written and edited by Radu Antoniu using Photoshop, Premiere Pro, and CanvaAdjusted and presented by Jeff NippardScript review by Max EdseyFilmed by Rashaun R (http://instagram.com/rashaun_r)Matt Dziadecki (http://instagram.com/dziadecki)Dragos Lup (instagram.com/grindcore7)at GG Sport Cluj-Napoca (goo.gl/maps/JCJHEEPVHWTEVYk47)Music:nk music - Kelmis: youtu.be/fMq5kie4oF8nk music - Palioxis: youtu.be/omBb4iSGJ-UMatt Large - The Sirens of the Lambs: youtu.be/XDrjNJQswUECausmic - Soul Searching: youtu.be/DtFVabn3jNInk music - Lupercus: youtu.be/THX8KiQUyX4Causmic - Flight to Tunisia: youtu.be/p4M07eG6lFk-----------------------------In this video, Jeff Nippard and I give you detailed guide for exactly how to gain your first 5 kg / 10 lbs of muscle. We explain what makes muscle grow and give you three lessons (or principles) that you should adopt as the foundation of your training philosophy to ensure good progress as a beginner and productive training for years to come.Chapters:0:00 Intro0:22 What makes muscle grow3:14 Lesson 17:40 Lesson 214:55 Lesson 320:58 Sample Training Programs-----------------------------About me: I'm a Romanian content creator known primarily for my fitness content. In recent years I've also produced content related to the transition to sustainable energy, animal consciousness, and plant-based diets and will publish this content eventually.-----------------------------Disclaimers: Radu Antoniu and Jeff Nippard are not doctors or medical professionals. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Radu Antoniu and Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
My Presentation for the University of Aveiro Radu Antoniu 2021-04-27 | At the end of 2018, I was invited to speak at the University of Aveiro at an event called Learning Experiment: Mastermind. I didn't want to fly there in person so instead I made this video for them which they played in the auditorium (like in a movie theater) and then we had a live Q&A session via Skype. Since I haven't posted anything in a long time, I decided to make this video public to see what you think about it. The video was uploaded to my channel in December 2018 and has been unlisted all this time, that's why some comments are two years old.
Veganism Explained - Part 1: What is important? Radu Antoniu 2020-02-13 | ShredSmart FREE Sample: thinkeatlift.com/shredsmart-free-sampleShredSmart FULL Program: http://www.thinkeatlift.com/shredsmartThe core ideas I share in this video come from the works of Sam Harris and Yuval Noah Harari: Sapiens, Homo Deus, 21 Lessons For The 21st Century, and The Moral Landscape. The rest come from various books, videos, articles and podcasts that I've consumed throughout the years. Disclaimer: Radu Antoniu is not a doctor and has no formal training or education in nutrition or exercise physiology. The ideas, procedures, and suggestions contained within this video are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. You shouldn't listen to some random guy on YouTube. Radu Antoniu shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this video. You, as the viewer, are totally and completely responsible for your own health and healthcare. Your results with ShredSmart may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
Injury, Recovery, and the Vegan Diet Radu Antoniu 2020-01-26 | ShredSmart FREE Sample: thinkeatlift.com/shredsmart-free-sampleShredSmart FULL Program: http://www.thinkeatlift.com/shredsmartMusic:By The Pool - LAKEY INSPIREDsoundcloud.com/lakeyinspired/by-the-poolWest Coast - Beats by Conyoutube.com/watch?v=0M9CJFQBNewHere are the timestamps: 0:30 - the environmental impact of protein powders and plant milks2:44 - recovery: why we get sick when we work and train a lot at the same time and what can we do about it8:00 - 5 books that influenced me the most8:15 - do I still use a goal card?8:31 - injury: have I ever been injury9:35 - the vegat diet: is it more nutritious than an omnivorous diet?12:34 - my current fitness goals13:45 - what you would need to do to look like me14:22 - my current thoughts on the Kinobody training styleDisclaimer: Radu Antoniu is not a doctor and has no formal training or education in nutrition or exercise physiology. The ideas, procedures, and suggestions contained within this video are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. You shouldn't listen to some random guy on YouTube. Radu Antoniu shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this video. You, as the viewer, are totally and completely responsible for your own health and healthcare. Your results with ShredSmart may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
My Experience With Full Body 4x Week Radu Antoniu 2020-01-15 | Programs mentioned in the video:ShredSmart: thinkeatlift.com/shredsmartJeff's Full Body Program: http://jeffnippard.com/raduMusic:Trio Grigoriu - Macaraleyoutube.com/watch?v=OSGCDiSeYusNever Never - Bankrupt Beatsyoutube.com/channel/UCr4OlbPX24EjWIniK7tj0VAsoundcloud.com/bankrupt-beatsCamera:Mihai Pascu - instagram.com/mihaipascu_Filmed at GG Sport Cluj-Napoca:https://www.ggsport.ro/Credit for the idea where I transition from speaking to the camera to speaking to an audience goes to the amazing editing team of Donut: youtube.com/watch?v=u5ycYVGmKmk I humbly take a bow before them for they are editing Gods.Disclaimer: Please note that Radu Antoniu is not engaged in rendering professional advice or services to the individual viewer. Radu Antoniu is not a certified personal trainer or coach and is not accredited by any institution. The ideas, procedures, and suggestions contained within this video are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision. Radu Antoniu shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this video. You, as a reader of this website, are totally and completely responsible for your own health and healthcare. Your results may vary. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that anyone will achieve the same or similar results.
Im starting a weekly vlog (edit: turns out Im not) Radu Antoniu 2020-01-01 | Until I finish the projects I'm working on, I've decided to start a weekly vlog. I want to test whether I can work on two things at the same time (I've always failed to do this properly) and whether you will like this type of content.Music:Stranger Gentleboy by Malu: youtube.com/watch?v=-DutNmgnETcTranquility by Prod. Riddiman: soundcloud.com/prodriddiman/tranquillity-chill-lofi-hip-hop-beat-free-for-profit-useCamera: Mihai Pascu: instagram.com/mihaipascu_
The Android Version of the ThinkEatLift Workout App Radu Antoniu 2017-08-25 | Get the app: thinkeatlift.com/appThe simplest way to track workouts in the gym - You can do it all with one finger. The ThinkEatLift app is built with functionality in mind. Each exercise illustration is clickable so you can adjust the weight in an instant. It comes with built-in routines for novices & intermediates. The app will show you what exercises to perform, how much to rest between sets, how much weight you did last time, and more. This eliminates confusion and gives you the confidence you're training effectively. You can build your own custom routines. Adjust the sets, reps, rest time, and then easily track your progress. = OVER 100.000 FANS ON YouTube = The app comes with a blog section where you can stay up to date with the latest research on training and nutrition. Our YouTube channel is one of the most appreciated in the industry.= FEATURES = - FREE DOWNLOAD- Clutter-free, intuitive design- Built-in Routines for Novices & Intermediates - Records weights and sets each workout- Adjust weight by clicking the desired plates- Rest timer- Graphs that show long term progress- Notes for adding reminders to each exercise- Blog section offers FREE nutrition and training articles- Video tutorials for exercises - kg/lb setting - No ads= SUPPORT = If you experience any problems with the app or you have suggestions for improving it, email us at customersupport@thinkeatlift.com
Im Expanding the Range of Content for The Channel Radu Antoniu 2017-08-10 | Thank you for your support!
How to Gain Strength Faster by using Periodization Radu Antoniu 2017-05-17 | The ShredSmart Program: http://www.thinkeatlift.com/shredsmartThe Muscle and Strength Training Pyramid: http://www.thinkeatlift.com/pyramidsOur workout app: http://www.thinkeatlift.com/appThe strategy you use for increasing the weights in the gym can have a big impact on your rate of progress. While constant repetition models are simple and effective, observations and research show that they are almost always outperformed by periodized models. In this video we discuss the most popular forms of periodization and how we can use them to gain strength faster.
The Hidden Benefits of Eating Less Meat | Documentary Radu Antoniu 2017-04-27 | Free Low-Meat Meal Plans: http://www.thinkeatlift.com/low-meat-meal-plansGet Lean & Muscular with my ShredSmart Program: http://www.thinkeatlift.com/shredsmart____________________________________________Here's the table of contents: Part 1 - Why Protein & Animal Products Matter for Fitness & Health1:51 Protein & fitness3:30 Protein & health5:03 Amino-acid profile difference between animal protein and plant protein6:34 Digestibility difference between animal protein and plant protein 7:34 Meat's role in human evolution 9:41 Health risks associated with meat consumption Part 2 - The Costs of High Meat Consumption11:09 Short recap of part 111:58 The problems with our diet being the example for lifestyle and health15:15 The environmental impacts of meat production17:57 We need a different motivationPart 3 - We Are the Example19:40 How our behavior shapes the world22:28 The future based on our current course of actionPart 4 - Creating a Better Food System 24:09 The benefits of veganism26:16 The limitations of global veganism 28:26 Why people refuse veganism 32:43 Getting people to switch to a plant based diet (the right way)35:42 Is cultured meat the answer? 39:22 My opinionPart 5 - What We Can do to Promote a Lower Consumption of Meat 40:47 Why companies don't care about the environment 41:49 The benefits of a carbon tax 43:38 What I think we should do Part 6 - How to Get Proper Nutrition While Eating Less Meat 45:00 How much meat can we eat per week? 45:20 Free Meal Plans 45:43 Supplement recommendations for a low meat diet47:00 Recommended resources & Further reading ____________________________________________Main Source of Information: thinkeatlift.com/should-we-eat-meat____________________________________________Pay your carbon tax: carbontax.org/donate____________________________________________Thanks a lot for watching! If you enjoyed this video please share it with your friends. I want this information to reach as many people as possible. Climate change is a very real problem but most of us don't know how to do something about it. Changing your diet is the simplest and most significant thing you can do to make your contribution.
Its Here! The ThinkEatLift Workout App Radu Antoniu 2017-02-01 | http://www.thinkeatlift.com/appIt comes with built-in routines for novices & intermediates. The app will show you what exercises to perform, how much to rest between sets, how much weight you did last time, and more. This eliminates confusion and gives you the confidence you're training effectively. You can build your own custom routines. Adjust the sets, reps, rest time, and then easily track your progress.= FEATURES = - FREE DOWNLOAD- Clutter-free, intuitive design- Built-in Routines for Novices & Intermediates - Records weights and sets each workout- Adjust weight by clicking the desired plates- Rest timer- Graphs that show long term progress- Notes for adding reminders to each exercise- Blog section offers FREE nutrition and training articles- Video tutorials for exercises - kg/lb setting - No ads= SUPPORT = If you experience any problems with the app or you have suggestions for improving it, email us at appsupport@thinkeatlift.com
From Skinny Fat to Muscular | Step by Step Transformation Radu Antoniu 2016-12-04 | Macro Calculator: http://www.thinkeatlift.com/calculatorThe ShredSmart Program: http://www.thinkeatlift.com/shredsmartThe Greek God Program: http://www.thinkeatlift.com/ggp Music by LAKEY INSPIRED: soundcloud.com/lakeyinspiredThe Skinny-Fat Physique is a term I use to describe a body that looks skinny with a shirt on and fat with the shirt off. Although skinny-fat people have a low-to-moderate body fat percentage, they still look soft and out of shape because they have very little muscle mass. They tend to accumulate fat easily around the waist but very little on their legs and arms.Also, they usually have a hip dominant bone structure: relatively narrow shoulders and rib cage and wider waist and hips. Many people starting from this point are discouraged because they think their genetics work against them and they can never have the proportions to look great. That’s not true. Look at Ryan Gosling as an example. He clearly has wide waist and hips due to his bone structure, and a tendency to store fat on his belly. But that didn’t stop him from building a great physique, and being considered one of the most attractive men alive. So while you may have what would be considered “bad genetics” you definitely can build a very attractive and strong physique. Once you develop your shoulders, arms, back and chest and get your waist smaller, you will look like a Hollywood actor.
I Lost my iPhone in Paris Radu Antoniu 2016-10-29 | If you lose your smartphone I recommend this: *before everything else, make sure you have it locked1. Try to locate it with an app2. Try to locate it with Google timeline3. If you believe someone found it, change all your passwords. This will log you out of your accounts4. Report it to the police and hopeGet my Free Courses: http://www.thinkeatlift.comMy Fat Loss Program: http://www.thinkeatlift.com/shredsmart Music by LAKEY INSPIRED: soundcloud.com/lakeyinspired
How to Improve Fat Loss and Muscle Growth on a Cut Radu Antoniu 2016-10-19 | Contents: 2:44 - Calorie Cycling5:48 - Protein Timing9:15 - Food Quality11:45 - Cardio13:50 - Fasted Cardio15:58 - Fat Burners17:33 - ConclusionWhere you can find Eric:http://www.thinkeatlift.com/pyramidshttp://www.3dmusclejourney.comyoutube.com/user/Team3DMJfacebook.com/ericrhelms?fref=tsMusic: soundcloud.com/lakeyinspiredIn this video Eric Helms and I cover the "details" of a fat loss plan. The basics will give you the vast majority of the results. However, micromanaging the diet can have positive effects on fat loss and body composition.
How to Stay Motivated and Get Lean at Last Radu Antoniu 2016-09-26 | The ShredSmart Program: http://www.thinkeatlift.com/shredsmartMaster of Macros: http://www.thinkeatlift.com/master Dan Pink's full TED talk: youtube.com/watch?v=rrkrvAUbU9YJim Rohn's full talk: youtube.com/watch?v=7WDPrDAM2CcTo stay motivated we need to have powerful reasons for wanting to achieve our goal. A great method to stay motivated on a cut is to write 100 reasons why you want to get lean. What you'll find is that the small reasons are often the biggest motivators.
Why Doing More Sets is Better than Training to Failure Radu Antoniu 2016-09-15 | The Path to your Goal Physique: http://www.thinkeatlift.com/pathShredSmart Program: http://www.thinkeatlift.com/shredsmart Studies: - http://www.ncbi.nlm.nih.gov/pubmed/15903379?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum- http://www.ncbi.nlm.nih.gov/pubmed/16095427- http://www.ncbi.nlm.nih.gov/pubmed/25853914- http://muscleevo.net/double-the-muscleMusic: FIFTY VINC & Didek Beats - Time 4 WarWe know that hypertrophy tends to correlate with the number of heavy reps you do in a week. We also know that training to failure results in similar adaptations to not training to failure, except training to failure has several drawbacks: 1. It reduces the amount of effective reps you can do per workout2. it negatively affects recovery reducing the frequency you can train with3. It makes you accumulate residual fatigue faster and you have to deload more often.These drawbacks far outweigh the small benefits training to failure offers: 1. Creates a better adaptive stimulus with low volume workouts. 2. May allow advanced lifters to overcome training plateaus when used in a periodized model.
How to Improve Strength Gains by Managing Recovery Radu Antoniu 2016-09-15 | The ShredSmart Program: http://www.thinkeatlift.com/shredsmart FREE Course Download: http://www.thinkeatlift.com/path Studies: - http://www.ncbi.nlm.nih.gov/pubmed/16095427- http://www.ncbi.nlm.nih.gov/pubmed/24343323- http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287Music By The Passion HiFiwww.thepassionhifi.comIn this video we discuss how to manage your recovery to be able to handle more work and have better performance using low volume routines. - Train close or below your maximum recoverable volume- Use deloads periodically- Eliminate as much stress as you can from your life- Get plenty of good sleep- Take creatine
Avoid these 5 Foods that Decrease Testosterone Radu Antoniu 2016-08-06 | 1. Trans Fats - 0:282. High PUFA Vegetable Oils - 1:413. Alcohol - 2:444. Soy Products - 3:165. Flaxseed Products - 4:5952 Ways to Naturally Increase T: http://www.thinkeatlift.com/anabolicmenTestShock: http://www.thinkeatlift.com/testshockEliminating these 5 food will not help you raise your testosterone significantly. However, not eating them will make your T optimization process easier.
10 Things you Can Do Right Now for Higher Testosterone Radu Antoniu 2016-08-04 | Subjects covered: 1. Get 7-9 Hours of Good Sleep 2:39 2. Be in the Range of 8-14% Body Fat and Have some Muscle Mass 3:223. Become more Relaxed 3:56 4. Maintain High Sexual Activity 4:285. Don't Drink Excess Alcohol 5:426. Lower Endocrine Disruptor Exposure 6:23 7. Keep your Testicles Cool 7:28 8. Maintain Regular Physical Activity 7:539. Drink 8-12 Glasses of Water per Day 8:2310. Do Intermittent Fasting 8:4752 Ways to Naturally Increase T: http://www.thinkeatlift.com/anabolicmenTestShock: http://www.thinkeatlift.com/testshock Music by LAKEY INSPIRED: soundcloud.com/lakeyinspired When you begin to study any subject, all pieces of information seem to be of equal importance. I don’t want you to waste your time with pebbles without having the big rocks in place first. This is why in the first three episodes of the series we covered the basics - why you should avoid hormone replacement therapy, how to eat and how to train to optimize testosterone. Doing those basics will matter more than everything else combined. That being said, you can take it one step further. So in this episode we’ll address the most important 10 things you can do on top of the basics.
How to Train for Natural High Testosterone Radu Antoniu 2016-08-03 | 5 Training Methods that Skyrocket T Production: http://www.thinkeatlift.com/anabolicmen TestShock: http://www.thinkeatlift.com/testshockAnabolicMen Channel: youtube.com/channel/UCTA1AuuXSVk0u2iXKHe2S3gThis is the third episode of Testosterone Week. Broguy becomes Scammermax's student and Chris and I discuss how to increase T through training.
How to Eat to Increase Testosterone Naturally Radu Antoniu 2016-08-02 | 5 Recipes that Boost your Testosterone Levels: http://www.thinkeatlift.com/anabolicmenRaw One Multivitamin: http://www.thinkeatlift.com/rawoneGet 10% off of the AnabolicMen Store with code "TEL10" at anabolic.ioThe AnabolicMen YouTube Channel: youtube.com/channel/UCTA1AuuXSVk0u2iXKHe2S3gThis is the second video of Testosterone Week. In this one we cover the basics of nutrition for high T.
How to Increase Testosterone Naturally Radu Antoniu 2016-08-01 | All other episodes of Testosterone Week: 2. How to Eat to Increase Testosterone Naturally: youtube.com/watch?v=fWoUFOXrdYE3. How to Train for Natural High Testosterone: youtube.com/watch?v=QpBodOhdvFg4. 10 Things you Can Do Right Now for Higher Testosterone: youtube.com/watch?v=zBrA2i3_34w5. Avoid these 5 Foods that Decrease Testosterone: youtube.com/watch?v=jNIA9WannkQ6. Are Testosterone and Success Related? : youtube.com/watch?v=P2IVeLwEspw7. The Practical Guide to Increasing Testosterone: youtube.com/watch?v=BSgHZ7BcbTsGet 52 Ways to Increase Testosterone Naturally: http://www.thinkeatlift.com/anabolicmenGet 10% Off AnabolicMen store with code "TEL10" at anabolic.ioGo to AnabolicMen.com blog: www.anabolicmen.comGo to ThinkEatLift blog: www.thinkeatlift.com
Health Update - No More Lifting Weights :( Radu Antoniu 2016-07-13 | How to Build Muscle using Bodyweight Training: youtube.com/watch?v=D7I-qMCEQdkHow to Lose Fat on Vacation: youtube.com/watch?v=MzgyvLp-2DsAfter more than 3 weeks of testing, I was diagnosed with Intestinal TB. It sucks that I won't be able to lift weights for 3-6 months but I am so glad it's something completely treatable. Music: LAKEY INSPIRED: soundcloud.com/lakeyinspiredYondo Music: soundcloud.com/yondomusic
How to Get Under 10% Body Fat in an Enjoyable Way Radu Antoniu 2016-06-13 | The ShredSmart Program: http://www.thinkeatlift.com/shredsmart This video contains the two sales videos for my new shredding program. If you're not interested in it, tune back in next time when we'll resume normal schedule. Music: “Nesting”, “Merlot”, "Frontusis" by Birocratic (http://www.birocratic.com)The songs used in this video were licensed via Birocratic Licensev05.2016. For info on how you can use this music in your project,check out http://www.birocratic.com/license-app.To download Birocratic’s 60+ song discography, visit http://birocratic.bandcamp.com.
The Benefits of a Lower Protein Intake Radu Antoniu 2016-06-06 | Join our Newsletter: http://www.thinkeatlift.comDownload the Path to your Goal Physique: http://www.thinkeatlift.com/path Music by: LAKEY INSPIRED - soundcloud.com/lakeyinspiredThatKidGoran - soundcloud.com/goran-novakovic-4You may have noticed that the protein intake I recommend is lower than most fitness people say it’s ideal. There are good reasons for that.Eating just enough protein, not more, gives you two major benefits: higher testosterone levels and tastier meals.
How to Fix an Incline Bench Plateau (Intermediate Level) Radu Antoniu 2016-04-30 | The Greek God Program: http://www.thinkeatlift.com/ggpThe Path to your Goal Physique: http://www.thinkeatlift.com/path Getting strong on the Incline Bench Press is essential for developing the upper pecs. This creates that line down the middle of your chest and makes your shoulders look wider. Unfortunately a lot of people plateau on this exercise. This goal with this video is to help you overcome these plateaus when they happen.
How to Maximize Muscle Growth using Rest Periods Radu Antoniu 2016-04-24 | The Greek God Program: http://www.thinkeatlift.com/ggpThe Path to your Goal Physique: http://www.thinkeatlift.com/path Eric Helms on Rest Periods: Eric's book: http://muscleandstrengthpyramids.comBørge Fagerli's website: http://borgefagerli.comMusic by LAKEY INSPIRED: soundcloud.com/lakeyinspiredSummary: Full rest periods (2-3 minutes) are superior for strength and muscle gains because they allow you to accumulate more heavy volume (you don't lose reps because of fatigue).Short rest periods (1-2 minutes) can be used for accessory movements because smaller muscle groups recover faster (you don't lose reps because of fatigue).Very short rest periods can be used in some training styles such as Rest-Pause Training (you still accumulate efficient volume this way).
From Average to Greek God - Step by Step Transformation Radu Antoniu 2016-04-15 | The Greek God Program: http://www.thinkeatlift.com/ggpThe Path to your Goal Physique: http://www.thinkeatlift.com/path Here is the table of contents: 0:00 - Intro 1:47 - Step by step transformation from Average to Greek God3:09 - Should you cut or bulk first? 4:27 - How to get down to 10% body fat 6:55 - How to gain muscle while cutting 8:16 - Going for the Greek God Physique 10:07 - Your next stepThe average physique is a term I use to describe the most common male body. 13-17% body fat with little muscle mass.Most people start their fitness journey from this point, me included. This is how I looked before I started lifting. One and a half years later I reached the Warrior Physique and one year after that I reached the Greek God Physique. I'll show you how.To reach the Greek God Physique you need to reach certain standards of strength while maintaining a slim waist. Muscle is a by-product of strength. To reach a certain muscle size you need to hit the strength level that corresponds to that size. Then, to have great proportions, great muscle definition and 6 pack abs, you need a low body fat. Waist circumference around the navel corresponds fairly well to body fat. Having a very slim waist guarantees a low body fat. This is why we set that as the goal.When you reach those standards, you will have the Greek God Physique.*stop flexing your muscles Jordan you look like a fucking imbecile*Now, the most common issue people have starting from the average physique is that they're unhappy with both their size and definition. These are the guys that ask the famous question: Should I cut or bulk? They would like to get bigger and leaner at the same time.
How to Maintain Low Body Fat...For Good Radu Antoniu 2016-04-03 | The Aggressive Fat Loss Diet: http://www.thinkeatlift.com/aflCutting without Counting: http://www.thinkeatlift.com/cut References: *How to Maintain A Low Body Fat Year Round: http://kinobody.com/podcast/how-to-ma...*Set Points Settling Points and Bodyweight Regulation: http://www.bodyrecomposition.com/fat-...*Homeostatic and Non-Homeostatic Pathways Involved in the Control of Food Intake and Energy Balance: http://www.bodyrecomposition.com/rese...*Maintaining Low Body Fat: http://www.leangains.com/2010/03/main...*Body Fat Set/Settling Point and Finding your Functional Range: youtube.com/watch?v=Vmir2s4GUgo*How to Change your Body Weight Set Point: http://www.muscleforlife.com/body-wei...Music by: LAKEY INSPIRED: soundcloud.com/lakeyinspiredKevin MacLeod: incompetech.comLiked the Video? Give it a LIKE! Not Subscribed? Let's fix that! My Website: http://www.thinkeatlift.com
How to make your Arms Bigger Radu Antoniu 2016-03-23 | The Path to your Goal Physique: http://www.thinkeatlift.com/pathGreek God Program: http://www.thinkeatlift.com/ggpFull uncut interview with Greg: https://www.youtube.com/watch?v=WMjOa...Music: ThatKidGoran: soundcloud.com/goran-novakovic-4Makaih Beats: http://makaihbeats.netChuki HipHop: https://www.youtube.com/watch?v=2fTTU...Arm training is probably the most misunderstood part of working out. Most guys go about arm training the wrong way. They spend far too much time training biceps and triceps and ignoring the big compound movements like weighted chin-ups or pull-ups and bench and shoulder presses.This is a mistake because arm size is highly limited by how big your back and chest are. Let's take me as an example. No matter how many curls or extensions I do, I can't get arms like these on my current physique. They just don't fit. I need to develop my whole body before my arms can reach that size.
How to do Cardio for Fat Loss Radu Antoniu 2016-03-18 | The Aggressive Fat Loss Diet: http://www.thinkeatlift.com/aflMaster of Macros: http://www.thinkeatlift.com/master Filmed by Ovidiu Gramesc: http://ovidiugramesc.ro/Useful articles on Cardio: http://www.thinkeatlift.com/cardio-fo...https://kinobody.com/workouts-and-exe...http://strengtheory.com/cardio-and-li...http://strengtheory.com/practical-con...http://www.muscleforlife.com/how-much...Music: ThatKidGoran - soundcloud.com/goran-novakovic-4Styles of Beyond - Nine Thou (Superstars Remix)Visit my website for more cool stuff: http://www.thinkeatlift.comTranscript: If you're doing cardio for fat loss, you should only concern yourself with how many calories you burn. The type of cardio you do, really doesn't matter.There's a huge debate going on online about whether High Intensity Interval Training or Low Intensity cardio burns more fat. In my opinion this is a useless argument. Even if one type of exercise burns more fat than another while you're doing it, the amount of fat you lose is still almost entirely dependent on the calorie deficit. Our body is very smart. If you burn more fat during exercise, you'll burn more glucose at rest and vice versa.I think the real argument actually is which type of cardio burns more calories per minute. In that case, yes, higher intensity always wins.Anything that is high intensity, of course burns more calories than it's lower intensity version. But that doesn't make it superior for fat loss. What you burn in half an hour of crazy cardio, you can burn in one hour of brisk walking. If your goal is fat loss there is no need to be doing highly technical cardio like sprints.Man you can clearly tell I don't do any running. Look how awful my form is. What the hell am I looking after airplanes? Airplanes Anyway let's go back to the video. So as I was saying, only concern yourself with burning calories. Here's what you can do as cardio:WalkingThis is what I personally do. I make an effort to walk around 7000 steps per day. For each kilometer you walk you burn as many calories as your bodyweight in kilogramsRunningRunning burns just as many calories as walking per distance but you do it in less time. You can run 2-3 hours a week as your cardio. If you're a strength athlete just know that running is a type of cardio that produces pretty high muscle damage because your legs repeatedly hit the ground. This interferes with recovery so it's harder to fit between leg training sessions.SwimmingSwimming is awesome. It involves your whole body and it's a type of cardio that trains the upper body more than the lower body.SprintsDo 5-10 sprints twice a weekHigh Intensity Interval Training on a BikeHigh Intensity Interval Training on a Bike is probably the the best type of cardio you can do indoors. You can do this setup 2-3 times a week.OthersThere are hundreds other options, really. You can mountain bike, jump rope, play sports, hike, shadow box, dance, whatever you want. Remember you're doing it just as a means to burn energy.
How to Drink Alcohol on a Cut Radu Antoniu 2016-03-14 | The Fat Loss Diet I use: http://www.thinkeatlift.com/aflMy FREE eBook: http://www.thinkeatlift.com/master The first thing you need to pay attention to is the calorie content of each type of drink. As a rule of thumb, the sweeter the beverage, the more calories it has.You'll probably be able to save around 400-500 calories for alcohol. If you want to get tipsy, spend those on strong drinks. If not, go with cocktails, beer or wine. You'll be able to get 2 or 3 drinks for those calories.Now, how exactly do you save calories for alcohol?Most guys cut with around 2000 calories per day. To save 500 calories for night time, I recommend doing this:Skip breakfast You're probably busy in the morning anyway. Not eating for a few hours actually has appetite suppressing effects. If during the morning hours you drink sparkling water and a cup of black coffee you will not feel hunger until lunch time or afternoon. Make your first meal small - protein and veggies If you're on vacation you can easily get a salad with meat and low fat cheese at any restaurant. Protein and fiber are very filling and will stave of hunger even if the meal is only a few hundred calories. Eat a big meal before going out drinking Your dinner should include the rest of your food for the day. Make sure you get low fat meat and avoid sauces and oil. You want to keep your fat intake as low as possible. Go out and enjoy yourself You can now have 2-3 drinks and still remain in a deficit.
How to Finally get Lean Radu Antoniu 2016-03-09 | The Fat Loss diet I Follow: http://www.thinkeatlift.com/aflChange your Self Image: https://www.youtube.com/watch?v=acLNL...We always do what we see ourselves in our mind doing, not what we know how to do. I bet that at this very moment you know how to get in better shape, you know how to do your job better, you know how to be better with women, you know how to improve your results - but you don't do it.
How to Set your Training for Muscle Growth Radu Antoniu 2016-03-04 | FREE Download: http://www.thinkeatlift.com/path The Training Program I follow: http://www.thinkeatlift.com/ggp The Interview with Eric: http://www.thinkeatlift.com/the-formu...Muscle growth is not determined only by how heavy you train. Volume, Intensity and Frequency are equally important, and together create the stimulus that leads to growth. Focusing on only one of them means missing the forest for the trees.
How to Lose Fat while Travelling Radu Antoniu 2016-02-22 | FREE Download: http://www.thinkeatlift.com/master The Fat Loss Diet I use: http://www.thinkeatlift.com/afl Kinobody Bodyweight Mastery Program: http://www.thinkeatlift.com/bmp Here's what you need to do: 1. Structure your meals so that you stay in a deficit while eating high calorie foods 2. Get sufficient protein3. Train so that you don't lose muscle mass And you want to do all that while still enjoying your trip. Last week I had to do just that. My girlfirend Paula took me to Italy for a 4 day trip. Then as soon as I got home I went to my cousin's Paul birthday party with my family. And I managed to return leaner than I left. If you want to do it too, here's what I did: Point number 1 - you need to find a way to stay in a deficit eating only high calorie foods. While you're on vacation you want to enjoy high calorie meals. You want to try the local food and drinks. This is why most people end up gaining weight on vacation. But having only chicken breast and potatoes just to lose fat is unneacetable in my opinion. Fitness is meant to enhance your life, not rule it. The truth is you can have delicious meals and stay in a deficit. To do that you need to save all your calories for 2 meals in the second part of the day. It's the only way I know to get freedom with my food choices. In the morning I don't eat. I just have water for the first few hours. Sparkling water is great because it fills you up a little and stays off hunger. Then 3 to 4 hours after waking up I have a cup of black coffee. Coffee is a poweful appetite supressant. If you drink it slowly over the course of one hour you won't be hungry for 2-3 more hours after that. The reason we do this is so that we can push our first meal late in the afternoon and have the second meal at night. Most guys lose fat with 2000-2300 calories per day. That means they can have two meals 1000 calories each. That's awesome! In Italy I had all sorts of pasta, pizza, local desserts, appetizers, anything I wanted because I had calories for it. Actually on vacation you can eat more than usual because you move around a lot. During our trip in Italy I wore my Jawbone wrist band to track all my steps. On some days I walked as many as 20.000 steps. That meant that day I could eat about 800 calories more than usual and still be in a deficit. That's a whole pizza. A really cool calculation to track calorie burn while walking is this: you burn your weight in kilograms for each kilometer you walk. I weight 77kg so for each kilometer I walk I burn around 80 calories. Another reason to save calories for night time is so you can drink alcohol. While alcohol is not fattening in and of itself, it has a lot of calories. It is burned for energy first leaving all the other surplus nutrients free to be stored as body fat. But if you manage to fit alcohol into your calorie deficit you will lose fat just fine. So here is the diet structure I used and what I recommend you use as well. Now let's talk about protein intake. You need about 2g of protein per kilogram in order to maintain muscle mass in a deficit. However, for short periods of time you can get less without negative effects. I'd say that for as long as you're on vacation you can reduce your protein intake to about 100g of protein per day. However, even if that is hard to get if you don't make the right food choices. Make sure that the meals you get include some form of meat or cheese. In combination with the trace protein you get from the carbs you should easily hit around 100g. Next: Training. If your trip lasts a week or less you can get away without any training at all. For instance I was in Italy for 4 days. When I got home I hit the gym the day before I left with my family. I hit a personal record on bench press, progressing as usual. Not training for a few days is not a big deal at all, you don't lose any muscle or strength. You just lose the pump. However, if you can train, by all means do. If you can get to the gym regularly do your normal routine. If you have time for only one workout a week, do a full body workout. The training stimulus will maintain muscle size and strength. If you can't get to the gym at all, do bodyweight training. Now I'm really not good with bodyweight training but I can share a good routine for you to follow. This one comes from Greg's bodyweight mastery program: http://www.thinkeatlift.com/bmp
How to Eat Delicious Meals while Losing Fat Radu Antoniu 2016-02-13 | FREE Download: http://www.thinkeatlift.com/masterThe Fat Loss Diet I use: http://www.thinkeatlift.com/afl Music: Black Soil - Thinking To enjoy your fat loss diet, you need to make it easy to follow. When I first started coaching people online I gave them strict macro numbers to hit every day. I had them weight all their food and log everything into a calorie counting app.Of course, that produced awesome results. But it wasn't exactly enjoyable.What if you want to eat out? What if you don't want to think about food all day?Well now I have a different strategy for tracking macros. Here it is:Track only calories and protein (with 90% accuracy)Use a fixed diet structure every dayLet me explain each of them one by one.For a bodybuilder looking to get to 5% while keeping all his muscle and strength, yes, tracking each macronutrient closely is important. But for the average guy looking to get the model, actor type physique tracking only calories and protein is more than enough.Here's why:The calorie deficit leads to fat loss and an adequate protein intake maintains muscle mass. Carbs and fats don't need to be fixed every day. Today you may have a higher carb day and tomorrow you may have a higher fat day. As long as you keep calories and protein the same, you'll always get a good balance of fats and carbs as a weekly average.It's almost exactly the same as tracking macros daily but allowing much more flexibility. This strategy allows you to eat out. It also brings variety to your diet, making it much more enjoyable.Now let's talk about point number 2 - having a fixed diet structure.You may say a fixed diet structure makes a diet harder to stick to but I disagree. If you take the time to discover the most enjoyable way for you do eat in a deficit, why would you eat any other way?Let me give you a concrete example. My friend Ovidiu, who films me at the gym, recently started working out and losing weight. As a filmmaker he spends little time at home so he's forced to eat out a lot.He decided the easiest strategy for him to stay in a deficit is to fast during the morning hours, and then have two huge meals in the second part of the day.If he deviates from this diet structure he finds it much harder and less enjoyable to stay in a deficit. You may grab a snack here and a bad meal there and realize you've used all your calories without even feeling satisfied.This is the reason why I use a fixed diet structure. When I'm cutting I do this:Morning - sparkling water and black coffee2 PM - Protein and Veggies (30% of calories)~50g protein, ~15g fiber, ~30g carbs, ~20g fat,6 PM - High fat meal or dessert (30% of calories)~30-50g fat, ~30-50g carbs, ~5-30g protein8 PM - High carb, high protein meal (40% of calories)80-100g protein, 100-130g carbs, 15-20g of fatIf I deviate from this structure not only do I find it harder to track macros but I enjoy the meals less. For example if I had some cake at lunch I'd hate it that I need to eat less in the evening. It's less enjoyable. So I'd rather save the cake for 6PM.I've learned this lesson from my fitness mentor Greg from Kinobody. He has a fixed diet structure too and never deviates from it because he can't find a way to eat that's more enjoyable than that.You can be flexible with your meals but I recommend you are rigid with how you spread food throughout the day and what macros you have in each meal. Those should stay constant in my opinion.So if you follow these two simple rules I believe tracking macros for fat loss will be very easy:Track only calories and proteinEat the same enjoyable way every day
How to NOT Lose Muscle while Cutting Radu Antoniu 2016-02-10 | FREE Download: http://www.thinkeatlift.com/master The Fat Loss Diet I use: http://www.thinkeatlift.com/afl Music by ThatKidGoran Weight loss is not the same thing as fat loss. Losing weight doesn’t necessarily mean your body composition is improving. That is because some of the lost weight may actually be muscle mass.I'm sure you don't want that. So to maintain muscle mass during a cut here's what you need to do:Have a moderate calorie deficitMaintain training intensityGet enough proteinDo only a moderate amount of cardioWe'll address each of these one by one. This the cutting hierarchy of importance. As you can see at the very base of the pyramid is your calorie intake. That is what determines how fast you lose weight.A well set calorie deficit restricts only enough energy to force your body to burn body fat, but not enough to interfere with muscle recovery and growth. That usually means 20-25% under maintenance.There is an exception to this however. Overweight beginners can use a larger deficit and still gain muscle during their cut.In a recent study a group of young overweight males were put into a 40% calorie deficit and a 6 days a week strength training regimen. The results: They still gained muscle despite losing about 5 kilograms of fat in 4 weeks.But if you already have well developed muscle mass, you can't afford to have a deficit that is larger than 25%. It will negatively affect protein synthesis and will reduce your strength in the gym.Which brings us to the next point:Strength Training is the most important factor for maintaining muscle mass during a cut. Lifting weights provides a signal for muscle to be retained even when you're in a big calorie deficit and have a low protein intake.Intensity, the weight on the bar is what matters most. Your muscles were forced to adapt to their current level by lifting heavy weights. If you remove or reduce the weights that caused the adaptation, then you lose the adaptation.Lyle McDonald one time said that you can maintain all your muscle mass even if you reduce volume by 2/3rd as long as intensity stays the same. Put another way, you could maintain volume and frequency at the same level but if you cut intensity, you will lose some muscle mass.This is why doing high rep training while cutting is a mistake.So here are the recommendations for strength training:Start lifting. If you don't currently lift weights, start. Not only will you be able to maintain muscle mass, you'll also gain muscleKeep your training the same. If you've been lifting for a few months or years, keep your training as it is while cutting. There's no need to make adjustments unless you lose strength.Alright, next point: get adequate protein.A few month ago Greg and I did a video with Eric Helms, who studied protein requirements for lean athletes in a deficit. That's you and me. He found the range of 1-1.3g of protein per pound of bodyweight or 2.2-2.9g per kilogram to be ideal for cutting.Of course you would be able to maintain or gain muscle using a lower protein intake but probably not as well as you could.And the final point: Don't do a lot of cardio.Now I'm really not a fan of cardio. My conditioning sucks actually. The only form of cardio I do is walking but now during the winter I don't even do that consistently.The truth is you can lose fat without doing any cardio. You just need to have a calorie deficit in place.But expending some energy through cardio allows you to eat slightly more so it can be useful.If you like doing cardio I recommend doing between 2 and 3 hours of cardio per week. Doing more than that can affect your recovery, interfering with your strength progression.A few months ago I did an incredibly detailed video about cardio which you can watch here if you're interested. And that's it. To maintain muscle while cutting Don't starve yourself Train with heavy weightsEat some protein Get good rest It's not exactly rocket science.
How to do Intermittent Fasting for Fat Loss Radu Antoniu 2016-02-07 | FREE Download: http://www.thinkeatlift.com/masterThe Fat Loss Diet I use: http://www.thinkeatlift.com/afl Short-term fasting has appetite suppressing effects. I know, you'd think it's the other way around. By skipping breakfast you get the advantage of not feeling hungry during the morning hours. In addition to that, you save all your calories for the second part of the day. This means you get to enjoy big satisfying meals in the evening. Which is when most people eat the most.You'll say: This is ridiculous, how can something as simple as skipping breakfast make such a big difference? It's the snowball effect. The benefits you get out of it are these:Better hunger control because of the fasting periodIt’s harder to overeat when your eating window is only a few hours long so you minimize cheatingYou have more calories to work with for each meal which means more satisfying mealsLess time spent preparing and eating food - more productivityYou can save enough calories for the evening meal to allow eating outEliminates the need for cheat-meals. You can make your meals so large they feel like cheat mealsSounds good? alright, here's the way I do Intermittent Fast and how I recommend you do it:Don't eat for 4-6 hours after waking up. You don't need to break your fast at the same time every day, you just need to push your first meal back a few hours.Drink a few tall glasses of water and a cup of coffee during the fast. Sparkling water is actually superior because it fills you up a little. And coffee without sugar or milk is a powerful appetite suppressant. This combination makes fasting effortless.Have 2-3 meals in the second part of the day, what you'd call the feeding window. I recommend any one of these 3 templates. Personally, I use template 1.Template 1:12-2 PM – First meal of the day (30% of daily calories)4-6 PM – Second meal (30% of calories)8-9 PM – Final meal (40% of calories)Template 2:12-2 PM – First meal of the day (15% of daily calories)4-6 PM – Second meal (60% of calories)8-9 PM – Final meal (25% of calories)Template 3:12-2 PM – First meal of the day (40% of daily calories)6-9 PM – Final meal (60% of calories)Experiment and see how you like to split your macros for each meal. Personally I enjoy to have lean protein and veggies in my first meal. In my second meal I like high fat foods or desserts. And in my last meal I get most of my carbs. You can do this too, but also experiment and see what you like most.Workout anytime after your first meal or immediately before it. Fasted training is fine as long as you have a meal right after it. If you workout in the early morning I don't recommend delaying your post-workout meal until lunch. The current evidence suggests you'd compromise the rate of muscle growth a little.And that's it. You're good to go. I guarantee eating like this every day is very enjoyable. But you will have a final objection: Wouldn't fasting lead to muscle loss and metabolic slowdown? In short no. Small meals do not speed up the metabolism neither are they better for appetite control, eating in the evening doesn’t make you fat, short term fasting doesn't affect muscle growth and you can absorb more than 30g of protein in one meal.Meal frequency and food distribution don't affect fat loss and body composition. Actually the awesome researchers Alan Aragon, Brad Schoenfeld and James Krieger recently did a meta-analysis that looked at the effect of meal frequency on body composition. They found no difference. Their conclusion was this: Given that adherence is of primary concern with respect to nutritional prescription, the number of daily meals consumed should come down to personal choice if one’s goal is to improve body composition.
How to Track Fat Loss Progress Radu Antoniu 2016-01-30 | FREE Master of Macros: http://www.thinkeatlift.com/master My Fat Loss Diet: http://www.thinkeatlift.com/afl Music by ThatKidGoran: soundcloud.com/goran-novakovic-4/hard-story-telling-type-piano-hip-hop-beatThe thing about calorie formulas is that they are all estimations. You set your calorie deficit based on them in the beginning. But you always adjust it based on results, the rate of fat loss.This is why in the last video I told you to use the simple equation to estimate maintenance and set the deficit. You'll have to adjust your intake anyway so we might as well start simple.Now how do you know if your fat loss plan is set correctly?You look at two things:How your weight is changingHow your waist measurement is changingLet's start with weight.The ideal rate of fat loss is between 0.7 and 1% of your body weight per week. For most people this means 1-2 pounds weight loss per week. Or 0.5 to 0.8 kg per week.You can lose fat faster than this. But the risk of muscle loss, strength loss, and low testosterone is increased. I recommend losing maximum 1% of your bodyweight per week.You'll say wait a minute Radu... how do you accurately track weight change? Good question!You need to use a weekly average. You've noticed that your weight can fluctuate a lot between days. Why? Three main reasons for that:Water retentionA calorie deficit is a stress for the body. Cortisol levels go up and that leads to water retention. A very high fiber intake also contributes to bloating.Food quantity in your GI tractYou can hit your macros eating 500g of food. Or you can hit the same macros eating 3 kilograms of food. Obviously you're going to weigh differently based on how much you eat. You could also be constipated.Hydration statusDid you know that you lose around 1% of your bodyweight through the moisture you exhale while sleeping? Yeah. So you can imagine what a difference your daily water intake makes.To solve all these tracking problems you need to do a weekly average. You weigh yourself every morning, in your underwear, after you used the bathroom. Then every 7 days, you do an average. That is your real weight. If that is going down every week by around 1%, your progress is great. I'm a paper and pen kind of guy but you can use your phone for this. But what do you do if your weight is stalling? This is where measuring your waist becomes important. Your waist circumference around the navel is a very good indicator of fat mass change.It may be possible for your weight to stay the same and your waist to go down. That's reason for celebrating! Because it means you're probably gaining muscle mass so fast that it equals the rate of fat loss. Your bodyweight stays the same, but you're losing fat and gaining muscle at the same time.If both your weight and waist are not changing, that's when you adjust your intake. You need to eat less. The deficit is no longer present.I recommend you reduce your current calorie intake by 10%. This will restart fat loss.In terms of training, make sure your strength stays the same. I'll address this topic in more details in a future video. But for now just know that if you maintain your strength, you also maintain your muscle mass.In conclusion, this is how you track fat loss:You set the initial deficit using calorie formulasYou check if your weight goes down by 0.7-1% per week- if you don't lose weight, check your waist. If your waist is going down, keep doing what you're doing.- if your waist stays the same as well, reduce your calorie intake by 10%While doing this, make sure you maintain or increase your strength
How to Set Calories and Macros for Fat Loss Radu Antoniu 2016-01-28 | FREE Master of Macros: http://www.thinkeatlift.com/master My Fat Loss Diet: http://www.thinkeatlift.com/afl Music: TromosOne - Uso Libre Pa' los CabrosAbove it all - Chill Mac Miller Type BeatCalories are the key to fat loss.You'll find a lot of morons online saying that no, it's not calories, it's cutting carbs, eating more fat, eating clean, not eating in the evening and so on.In my opinion taking the time to explain why these stupid myths floating around online are stupid is a waste of time. So in this fat loss series we're going to focus only on what to do, not what not to do.If you've seen my last video you know that I've just finished lean bulking, I'm around 12-13% body fat and I want to go down to around 8% over the next few weeks. I'm going to show you how I do it so you can do it too. We start with setting calories and macros.The first step to fat loss: Setting the deficit.An energy deficit will produce weight loss no matter what you eat. And to lose fat quickly without affecting your muscle mass, testosterone, or gym performance, you need to have a deficit that is only 20-25% of your maintenance.Maintenance is the number of calories you need to eat daily to maintain your weight as it is now. It differs a lot between people based on their activity level and bodyweight.But for most of us, estimating maintenance calories is pretty simple. If you workout 3-4 times a week, are active 1-2 hours a day, and the rest of the time you sit, your maintenance is probably this: your bodyweight in pounds times 15. Or your bodyweight in kilograms times 33.For me that would be 79 x 33 = 2600 caloriesTo set a 20% deficit I do 2600 x 0.8 = 2100. If I eat this, I'm going to lose around one pound or half a kilogram of fat every week.Key point: If you're interested in losing fat, not just weight, you also need to pay attention to the amounts of protein, fats and carbs you get in those calories.Protein intake is the most important because it's what maintains your muscle mass. One author compared a calorie deficit to a lion that wants to eat you. When you're in a deficit your body burns more amino-acids than usual. So if you can give the lion another piece of meat to eat you'll get away without any bites.Now the amount of protein you need to maintain your muscles in a deficit has been grossly exaggerated in the fitness community. The truth is you need around 0.9 to one gram of protein per pound of bodyweight, not more. Protein requirements probably increase with the level of leanness, but we don't want to get stage shredded. To go down to around 8% body fat, 0.9g per pound is more than enough.Next we have fat intake. Fats are essential for hormonal balance. A lot of guys like to cut fat really hard when they diet because fats are the most energy dense - 9 calories per gram. But they soon find out that they suffer on another level, their testosterone goes down, they lose sex drive and can't maintain erections.Not worth it.Carbs are equally important for testosterone production but they have many other roles as well. Carbs fuel exercise performance. Your ability to maintain strength in a deficit is highly dependent on your carb intake and muscle glycogen levels. You want to diet eating as many carbs as you can.Here's something important. You don't need to track fat and carb intake closely as long as they are balanced. Getting down to 8-10% body fat is not a big deal, you can get there tracking only calories and protein. That's what I'm going to do.Just make sure your fat intake is around 20-30% of your total calorie intake and carbs fill up the rest.So this is your basic fat loss plan:Have a 20-25% calorie deficitGet around 1 grams of protein per pound of BW or 2 grams per kgFill the rest of the calories with fats and carbs
How to Maintain Low Body Fat while Bulking | Muscling In ep. 20 Radu Antoniu 2016-01-25 | FREE eBooks The Path to your Goal Physique: http://www.thinkeatlift.com/path My Training Program: http://www.thinkeatlift.com/ggp I've been steadily gaining weight over the last 4 months and now it's time to get lean again.The philosophy of gaining muscle without getting fat is very simple. You need to alternate your lean bulks and cuts in the range of 8 to 15% body fat.You start your gaining phase lean, around 8-10% body fat and you steadily gain weight until you hit 13-15% body fat. Once you reach the point where I am now, where you start to lose your abs, you cut back to around 10% and restart the whole process.The awesome thing about doing this is that you spend the majority of the year in a surplus. You can lose fat much faster than you can gain muscle. Usually it will take you 5-8 weeks to cut down from around 15% to 10%. But if you're disciplined on your lean bulk, you will spend 5-8 months in a surplus to go from 10% to 15%.Most guys overestimate how much muscle they can gain in a few months. The reality is that at the intermediate level you will do well if you can gain a kilogram of muscle over the course of 3 months.That means there is no point in gaining weight faster than half a kilogram per month as you're bulking. Sure you can gain 1 or 2 kilograms per month hoping to gain more muscle but you'll still only gain as much as the natural rate will allow. The majority of the weight will be fat.So at some point in your lean bulk you're going to STOP and think... hmm I should start losing some fat. You need to stay in the range of 8 to 15% year round. Lose fat fast and gain weight slowly.Remember that the best way to track physique changes is through relative strength. Every time your strength compared to your bodyweight improves, you will look better. That means when you cut, if you maintain your weight, your relative strength improves. If you bulk and you gain strength faster than you gain bodyweight, your relative strength improves.The easiest way to track body fat percentage is through your waist measurement. A few months ago I came up with this table to show how your waist measurement around the navel correlates with your body fat. I'd say this works well for around 80% of men.Personally I have a naturally slim waist for my height. I know that when I'm around 8% my waist is about 75cm. Now it's almost 79cm which I know means I'm around 12 to 13%.My goal over the next 5 to 6 weeks is to go back down to 75cm. I'll stop cutting when I hit that point because I know I'll be lean enough.
How to Return to Lifting after a Layoff Radu Antoniu 2016-01-21 | Get my FREE eBooks: http://www.thinkeatlift.comMy Full Training Program: http://www.thinkeatlift.com/ggpMusic: soundcloud.com/tonyadianaFor me, January is the worst month of the year when it comes to weightlifting. After missing workouts during the Holidays, traveling, and barely sleeping January ends up being a recovery period.But I'm not alone on this. You may have missed workouts too. You went back to the gym this month, tried the same weights and discovered you can't even move them. So a question I got often lately is How do you go back to making progress?Let's answer it.First of all we have to understand there are different kinds of layoffs. I assume most people missed the gym for only about 2-5 weeks so that's what we'll focus on.Here's how you go back to making progress:Drop the ego. If you tried and you can't lift as much as you did before the layoff, stop trying, reduce the weight and progress back up.This is a mistake I used to make. I was so obsessed about keeping my PRs that I trained to failure in all sets for several workouts. Fatigue went through the roof and my performance ended up being worse than ever.Don't do that. Experiment and see what weights you can currently handle in your normal rep range and start with those. You usually only need to go down 10-15%.What I did, last week is I took my training log and I wrote to imaginary workouts with lighter weights as reference points. Even though I know I'm stronger than I'll act like these are my maxes and I'll progress them like usual until I'm back to normal.Don't rush the progression system. Imagine the reduced weights you're working with are your actual PRs so progress slowly and caution like usual. You will very quickly go back to your old performance but only if you don't fatigue yourself too much.Now, how quickly will you be back to normal?Usually pretty fast. Studies and observations show that muscle size barely goes down if you don't train for about two weeks. That is if your nutrition and sleep is on point. If you eat little protein and don't sleep much, it will be affected more but still not by much.Actually you lose strength much faster than you lose muscle mass. The reason for that is because besides being related to muscle size, strength is also a skill.Neurological adaptations go down much faster than muscle size. You've noticed that yourself, your form sucks after not training for a few weeks.But on the flip side neurological adaptations are built faster than muscle size as well. You'll improve each and every workout until you are back to normal.
He got Violent ! Radu Antoniu 2016-01-17 | FREE eBooks Download: http://www.thinkeatlift.comMusic: Yonas-K Beatz - Our Thing - soundcloud.com/yourrapbeatstv/yonas-k-beatz-our-thing-epic-august-alsina-type-rap-beat-hip-hop-instrumental-2016Flume - Sleepless Cosmo's Midnight Remix - youtube.com/watch?v=9NAW_tZT-4IThatKidGoran - Chill Happy Beat - soundcloud.com/goran-novakovic-4/chill-happy-neo-soul-old-school-hip-hop-beatAssassin's Creed 2 (Original Game Soundtrack) - Ezios Family - youtube.com/watch?v=eZvhREeVTYoCapone - I Need Speed - youtube.com/watch?v=CJEjiWRwmkcSkid - Hot Stuff - soundcloud.com/skidmusiq/hot-stuffThis the 3rd day of our trip to Switzerland and France.
I was Let Down... Radu Antoniu 2016-01-15 | FREE eBooks: http://www.thinkeatlift.comWhat I can't stand at all is when something outside of myself stops me from doing my work !
They Deleted my Vlog Footage Radu Antoniu 2016-01-14 | I'm in France right now for a few days with two friends of mine, Denis and Tudor. This was the first day of our trip. More coming soon!
Bigger than Ever | Muscling In ep. 19 Radu Antoniu 2016-01-10 | FREE eBooks: http://www.thinkeatlift.comMy Training Program: http://www.thinkeatlift.com/ggp Follow EL Joke: soundcloud.com/el-jokeThe main reason I haven't released lifting videos lately is because my training went to shit around mid December. Actually no, just my push workout.On December 14th, while I was doing my first set of Incline, on rep 4 I got a nagging pain in my left pec. Right around there. I thought it would go away for the next workout, but it didn't. What was strange about it is that it didn't affect my strength in the first set, I could lift just as much as before if I wanted to. But it was really painful after the first 3 reps.So of course I was not stupid to push through it. Actually a golden rule when lifting is this: Never push through pain. Discomfort is good, pain is bad. Just by following this simple rule you can prevent major injuries in the future.Anyway this issue combined with the fact that I didn't train or sleep much during the Holidays meant that my pushing strength went down a little and only now it's coming back to normal.Now, for my push workout, I changed a few things. First of all I started doing Flat Bench as the main exercise instead of Incline. Two reasons for that:I wanted to give that muscle time to healI was constantly disappointed from failing on Incline. I needed a different exercise in order to be excited about trainingAnother thing that I'm going to do for a few weeks is use straight sets for bench instead of RPT, until my strength and confidence is back up.The second change is that I went back to Standing Press from Seated Dumbbell Press. This is my favorite exercise, I'm happy to be doing it again. The reason I switched to dumbbells for a while is because at some point you inevitably hit a plateau on a certain lift. After you hit that point, you can't fix the plateau doing the same rep scheme and exercise. You need to make a change to provide a fresh stimulus. You can watch my video on exercise rotation for more details on this.Because now I'm doing Flat Bench first I do an incline movement as my second chest exercise. I don't expect much progress for this exercise since I'm doing it in a fatigued state but it will do it's job of maintaining muscle size until I go back to incline bench.Now let's talk about muscle growth.I'm bigger than I've ever been. Pretty ironic since the last 3 weeks of training sucked.I'm around 78kg now which means I gained around 4 kg or 9 pounds during the last 4 months in a surplus. I would say only around 1.5 or 3 pounds of all that weight is actually muscle but still, I'm pretty happy about it.My current relative strength is this:The great thing about starting your gaining phase very lean is that you can get away with a few pounds of fat and not lose your proportions or definition. I'd say I'm around 12% body fat now. This is the first bulk when I actually allowed myself to eat enough and the good rate of progress is owed to that in my opinion.This Monday I'm going to Switzerland and France for a week and after I come back I'll be doing a short fat loss phase, probably 3 weeks or so. But we'll see.
Whats your Maximum Lean Body Weight Radu Antoniu 2016-01-08 | My FREE eBooks: http://www.thinkeatlift.comMy Training Program: http://www.thinkeatlift.com/ggp 6 Minutes to Success: http://www.thinkeatlift.com/6-minutes-to-successThis is the first Q&A I do on the vlog. I cover some of the good questions I got on email over the last week. *Nils buddy, thanks again for the package !
How to Lifestyle Lean Bulk Radu Antoniu 2016-01-05 | Greg's site: http://www.kinobody.comGet my FREE ebooks: http://www.thinkeatlift.comMy Training Program: http://www.thinkeatlift.com/ggp If you are the kind of guy that gains weight easily, instead of doing a daily surplus, you can do a lifestyle lean bulk instead. This way you get to enjoy big meals when you want to and stay lean much easier.
The Fastest Way to a Great Body Radu Antoniu 2016-01-03 | The Path to your Goal Physique: http://www.thinkeatlift.com/path My Training Program: http://www.thinkeatlift.com/ggp Follow ThatKidGoran: soundcloud.com/goran-novakovic-4When I set fitness goals, I always set relative strength goals. Strength compared to bodyweight.Although by internet standards none of us actually lift, striving for certain numbers of relative strength in a few key lifts is the best way to reach your goal physique.-Dude you're fucking skinny. Put some meat on your bones. I'm stronger than you in every lift.That may be true, but is your relative strength better?You see, unless you want to impress your prison friends, relative strength is better than absolute strength as an indicator of the quality of your physique.I first learned this concept from Greg O'Gallagher of Kinobody. He said strive to hit certain standards of relative strength in a few key lifts and you'll get muscle growth and aesthetics as a natural consequence.Turns out he's right.Every time I've improved my relative strength, I looked better. When I bulked if my relative strength stayed the same, it meant I gained fat. And I looked worse. When I cut if my strength stayed the same, it meant I improved relative strength and looked better.Wow what a neat concept.If you want a certain kind of physique, learn what standards you need to hit to achieve it. For the first time ever, you have clearly defined fitness goals.Here's the key however. Strength correlates with muscle size only in a medium rep range. That's why your strength goals should always be set in the range of 5-8 reps.
