TLDW: 1. Set goals, informed by body fat percentage 2. Good nutrition that you enjoy, calorie deficit tracking 3. Intermittent fasting 4. HIIT 5. Caffeine and Creatine Not mentioned but also important: - Sleep - Stress reduction - Inflamation reduction - No processed foods - Lots of protein - No refined sugar, High fructose syrup - Soluable fiber - Walking

@zainethepoet

14 күн бұрын

Half the video (exaggerating) is about walking strategies

@pegaso4ever

12 күн бұрын

Well said ! Thanks

@pegaso4ever

12 күн бұрын

My comment was in regards of mikes advice , it is more than walking as he well said , its not exaggeration it is what it takes

@malonee

11 күн бұрын

What I like to do is Saturday/Sunday eat more calories, but eat the same thing every day during the week so Idont have to go through the hassle of figuring out what I’m eating daily and tracking calories

@knockda887

10 күн бұрын

How about running

That's you at 30%? Jeezus, I must be 70%💪😫👎

@zizo015

18 күн бұрын

Thought the same.. Something is wrong here.. I suppose to have 30% but I'm no way near this 😂😂😂😂😂

@RageQuitSco

17 күн бұрын

Damn right same 😆

@lightking533

17 күн бұрын

There's no way that's him at 30% Maybe 20% maybe...but for damn not 30. I'm legit 30 and he looked quite phenomenal compared to me

@JayceBroda

17 күн бұрын

He is full of shit.

@frozenspace8793

16 күн бұрын

😂😂

What people always forget to do is to periodically recalculate the amount of calories needed for weight loss. They keep eating same amount as they calculated when they were 25+% but after a month or two they become stuck seeming unable to lose that last bit of belly fat... well that is because with they new lighter them, their daily caloric intake of lets say 2500 calories is no longer a "weight loss" amount but "very mild" weight loss amount which means yes, they are still in a deficit but now it take 4 times as long to lose same amount of weight. If they started at very high body fat percentage, it can happen that after sever months their original weight loss caloric amount is now maintenance intake and they will not lose a single gram anymore unless they re-calculate.

I started 4 weeks ago, with gym, walking and natural foods. I was 121 kg 1.88m I lost 6 kg already, I want to lose total of 20kg before september this year Your video's help allot, thanks!

@HH-ij3qv

22 күн бұрын

you got it brother

@dumisanicakwebe1560

21 күн бұрын

You got this!!!!!! Keep going and please get yourself something to reward yourself when you get to 10kg drop and celebrate all your wins along the way!!!

@mylenekamdem6251

21 күн бұрын

I have the same goal , started one week ago. Let’s goo

@Soundx13

21 күн бұрын

@@mylenekamdem6251 nice!

@Soundx13

21 күн бұрын

@@dumisanicakwebe1560 thanks!

Between 25%-28% body fat from the eye test. This video is perfect for me since I'm around that percentage body fat. Let's get grinding before summer starts!

@DoctorMikeDiamonds

22 күн бұрын

Let’s go!!!!

I’ve started my weight loss journey recently. Started out at 205 and down to 186 (as of this morning). I’ve used a lot of the tips you have in this video. My goal is to get down to 160 then go from there whether I bulk up and add on my more lean muscle or keep cutting from there. Ideally, I want to get my Body Fat% down to 10-12%. I’ve set a goal of 10k steps a day since May 1, and have about a 50% success ratio with another 2 days that are within 1k of 10k. Going to be a lot more disciplined the rest of the month. I leave on vacation next Sunday and am working on things I can do while I’m out to ensure I don’t lose all of my progress. For anyone reading this, you can do it. Set an end goal and set a bunch of small goals in between. Figure out what you enjoy for exercise and go from there. It’s taken me 6ish months to get where I am and on a consistent schedule. There is not an overnight fix when you just start

@JackDaniels_8171

19 күн бұрын

Well done and keep up the good work 👍

@asura4429

19 күн бұрын

we are doing the same thing haha 205 to 186 and 10k steps a day, good to see im not the only one

@user-wc5rk7jk3g

13 күн бұрын

Although i am not sure of your height, i suspect you're around 6FT or 180cm. But looking at your goal i think you're 5'7FT. If you're 6ft don't loose more than 180 pounds, unless you're 5'7 170pounds. YOU'RE loosing LEAN muscle tissue as well, if you workout and build muscle, be sure to eat 10-20% more of the total protein a day, while having a caloric deficit. You will save time from your life, because then you won't need to go ahead and gain lean muscle tissue that you lost while just trying to look dried out like a stick. doing 10k steps a day is great, and you seem to be doing fine 5-6km+ a day is great. But make the better decision, and don't listen Mike as much. IF YOU Follow this, and do as i said (eat 10-20% more protein a day), But STILL STAY IN A CALORIC DEFICIT you will be able to maintain your weight which is lean muscle tissue, AND LOOSE THE FKNG BODY FAT. Don't have a end goal weight unless you got the muscle you want..

@Bubbajr_

13 күн бұрын

@@user-wc5rk7jk3g I’m 5’8 :) I just really let myself go after high school not caring about how I looked then I finally decided this year I was going to fix that. 160 was my overall goal, but I knew once I got myself down to 170 I may want to alter it to better align with muscle building goals. I think the biggest goal I have overall is somewhere between 15-18% body fat percentage because I’ve never been there. Even in high school I was very much skinny fat lol. Right now I’d say my Macros I take in each day are roughly 50% protein, 30% carbs, 20% fats. With most of my carbs and fats coming in my first 2 meals of the day and my pre workout meal and then dinner is usually very high in protein and fiber. That is why my body has reacted to best diet wise

@DerisedEgami

9 күн бұрын

​@user-wc5rk7jk3g - That's the exact change that I'm making. I've used I.F. to go from 202 to 172. It wasn't sustainable, and I rebounded to 184. I'm focusing more on building muscle, now. Down to 177, currently, but better composition.

I started since January and I was at like 40 % body fat 265 pounds and today I’m at 201 29% I’m gonna keep going till I hit 10-15 your videos are great

@eduardo9a1

3 күн бұрын

Good job man. Im 138kg, i don't know in pouds but im at 40% BF too and im begging now. I want to get to 20% till the end of the year, lets go

visual explanation with the fridge is soooo genius, makes it so easy to understand

@user-wc5rk7jk3g

13 күн бұрын

HA, like i thought. That part was a probably the most taken in by the viewer in the whole video. The Info given at the start, the % amount you need is misleading and can be misunderstood very easily. Don't forget when you make meals the fats and carbs and calories stack. so only a tiny bit of what's presented has to be used per meal.

This has gotta be the best video I’ve ever seen tbh thanks

I love these statics, science videos the best! I’ve shared them with all my friends and family and I just came across them yesterday! The cooking videos are very helpful paired with these videos! Thank you!

Wonderful format! Very helpful and informative

Love all of the info and the length of the video. Thank you!

Life is what we make it, always has been, always will be

Excellent video. Keep these coming.

Best video on body recomposition I've ever heard and I have read many books on the subject and follow many people but you really opened my eyes to the little things I took for granted. Thank you❤

I am 65 years old of 66 since May which is May 27 now I turned 66 May 21. I have been trying to follow your fasting where I eat in 12 to 16 I mean 12 to 8 hour. Period. I go to the gym, I five days a week now I’m going to give this a shot of a six pack. I came down from 389 pounds to 260 pounds and now I went up to 280 so wish me luck I hope to join you soon.

Great information thank you so much!

I appreciate the knowledge!!! 🤝🏾

The longer form content is amazing it’s so in depth🔥

@user-wc5rk7jk3g

13 күн бұрын

it's bullshit

Thanks man. I am using this plan now. Week 5 and I am 208 from 218 @ 30%bf with a 400 cal deficit. Ramping up cardio slowly, hardly working at it seems easy the way you show and it is.. Fat melting off, focusing on keeping muscle with resistance training. Thanks for the info! Heading to 15% and I have 15 weeks left .. Then to 10.. Lets go!

Dr. Diamonds thankyou so much for this added detail!

Great stuff man. Very informative. Sensible. Practical. Much appreciated.

Great video!

Thank You Doctor! Three weeks in. I'm mentally and physically feeling results. Its a great lifestyle change. Thanks again! Ken! Oh!👍🏾

Great video! I loved the breakdown of daily cardio chart.

So so SO useful. Thank you!

Thank you Doc🙌 I will most definitely try it.

Thank you for these videos!

You are amazing Dr Mike🔥🔥

Very helpful and inspiring video! It gives confidence in the ability to make it happen. I'm impressed with all the tools and information you provide.

Great video! You’re speaking truth with science. I like the full detailed videos. I played this multiple times to write notes. Keep up the good work you have a new subscriber

You are very motivating. I appreciate your honesty

This motivates me to get it done. The issue I have the most in the weight loss process is sleep. I feel drained all the time.

Just subscribed! Love your channel! Thank you for sharing your information and your journey!

Thanks for everything you said. Im gonna watch it again in parts to really absorb it all but you already gave me a really good insight

Really enjoy your videos Doc.

Great video. Love the long form. Listening while I workout 🏋️

Doctor Mike, this was perfect, a perfect summary straight to the point in a nutshell. I love it. I know I do not fit your criteria based on my schedule. But. I can implement it until. Thank you. I have passed it on to so much family members and hopefully they take heed to your. Hard hard work. Putting this video together. Hopefully. I can soon send some pics. With resulas, as a truck driver And a lifestyle change.

Stunning format.u put the effort to bring us quality information in a very well long format video. Thanks!

@user-wc5rk7jk3g

13 күн бұрын

It's overcomplicated and most of it is yapping

My compliments on the way you described everything in this video. Before someone can have this knowledge without having seen this video, this person will have to spend a few years reading information about nutrition, training and rest and testing this information in practice through trial and error. I can confirm that because I have been on that path for over 10 years. I am convinced that through this video you will help a lot of people who are looking to create a perfect body to realize their end goal.

Great vid, ty! 👍👍

Awesome video! 👌🏽 Many, many, many nuggets! 😊 Thanks for establishing an awesome program to help men and women reach our goals toward health and wellness. 🎉

I APPRECIATE YOU MAN. THIS WAS REALLY HELPFUL.

Fantastic video Dr Diamond. Love the before and after pics. You guys really got this stuff down!! Thank you for sharing amazing insights!❤

@user-wc5rk7jk3g

13 күн бұрын

Not suggested for a regular person, they only did that to ToRi, because he already built the muscle he wanted and has bulked up, worked out for a year or 2, and they just had to cut to get his muscles to show, because he had excess lean muscle tissue and body fat. Loosing weight is not just loosing body fat.

Thanks Dr Mike ,much appreciated and well done on your achievements, you a inspiration to do many !!

very helpful and motivating thanks 😀

Intermittent Fasting rules too. I did One Meal Per Day for years. Totally changed my life. Now on Carnivore Diet, I've settled into 16/8. In ketosis all the time either way.

Thanks for sharing!

let's goo!! already started to work out and eating clean..Yes already lost a few KG but this methode will for sure help to achieve my goal faster. Thank you!! Let's goo...Together we can do it!!

Amazing video from start to finish! Currently 25% body fat. I definitely think I can get results from this knowledge thank you 🙏

Thank you Dr Mike. I am following your suggestions for around 3 weeks now and have lost around 3lbs. So thank you first. I think it is not much of a problem for the cardios, but i have no clear direction on type of weight training i should be doing. Can you also provide some insights later. Hats off pal!

These are always great vids to watch while doing cardio

I love it. I started at 31% BMI, and I'm on a program with a coach, have lost 15 lbs in 9 weeks and my goal is 40 lbs total. This has corrected me and shown me where I am on the right track in other areas.

@user-wc5rk7jk3g

13 күн бұрын

are you building muscle too? Have you talked to your coach of how much muscle you want to have visually? loosing body fat isn't about loosing weight. It's part of it, but you're also loosing lean muscle tissue, which is The most valuable thing. and without it, muscles won't get bigger. You'll have to go ahead and spend more time and money on more food to get the lean muscle tissue back. To maintain weight, loose body fat and keep the lean muscle tissue while growing your muscles you have to eat 10-20% more of your daily protein.

@nothingbutrandom5492

6 күн бұрын

@@user-wc5rk7jk3gthanks for this

Good job 👏🏽 You explain it all in details, it’s an interesting vidéo !🙂

Great information ❤

Wonderful doc! 👏🏽👏🏽🙌🏾 it was very clear and I love the you explained it with substantiation You’ve gained a new subi ❤

Really great video and gracious offering of knowledge of your personal experience. You are a true inspiration. Still working to get below 25% post double total knee replacement surgery and PT. Would love to work with you someday when I make the final summit assault from 20% down to 15% and then ~12-10% as my perfect goal.

Wow this video was perfect and answered all my questions

I have to say thank you. 🙏🏾 Because of your video I purchased a spiralizer and have been making zucchini noodles. I have completely gotten rid of pasta! Best purchase I’ve made in a long time!! I have even purchased 3 for friends and family

@user-wc5rk7jk3g

13 күн бұрын

You don't have to stop eating pasta if you want to loose fat or be more healthy. Pasta is healthy, having it 100% whole grain is best.

@AvyFerg

4 күн бұрын

​@@user-wc5rk7jk3g I'd say pasta is bad for those of us who can't get enough of it. It's easier for me to have no ice cream than to have just a little for example.

@user-wc5rk7jk3g

4 күн бұрын

@@AvyFerg most definetly. It’s a thing you learn and get the will of controlling how much you let yourself eat. For example, i loved pasta i couldve eat half a pack about 350g just by myself with tons of cheese and ketchup, that was the best. But now hence, i’m deep into my journey of building muscle and loosing fat. I can easily tell myself how much and what can i eat, just by the fact that i’ve been spending so much time researching everything and actually trying and sweating my skin offf in the gym. When you reach a certain goal or point in your training journey, you start to switch and it becomes easier to cancel out the stuff you don’t need to eat, or whatever will cause a negative effect on your effort. Not a big fan of ice cream, maybe when i was a kid, but it kinda got me thinking what’s the point in it. It’s just sugar and fat (almost). Well i just don’t enjoy ice cream the same as if 3-6 years ago. Now potato and tortilla chips… that’s a different topic. Lol

Thank you so much for the informative way you laid out this information. I am just starting my fat loss journey

I’ve used the calculation method you showed us and it’s exactly what the online calculator tells me it will be my ideal weight. I’m coming from 93kg and currently at 74kg, according to the numbers in order for me to get to 10%, I need to be at 66kg. That just looks too low for me but I’ll try to get there and see how I feel!👊

Great video Mike, particularly around the calculations and goal setting which is definitely where I've needed most help. I have ADHD so this has helped me put in lace an all important structure that I can measure progress against. Thank you.

Thank you 🙏 it’s is helpful what you’re doing

Im starting my 90 day diet / training today. Im following your advice.

this was a really good video

watched this and took notes, Ive dropped from 36% to 27.5% in 8 months and ive got stuck at 27.5% gotta increase cardio and implement fasting.

Thank you Dr Mike 🙏🏻

This is how my brain works, break it down to the science! Amazing video

I was taught HIIT for cardio by douing a few minutes faster vs. slower. Thanks for this reminder.

perfect tnx👍👌

thanks a lot!!!!

In just 41 days I lost 10kg (22 pounds) by following your caloric deficit method. I’ve been watching so many “fitness gurus for years” I just got into fitness again after 4 years of me hating fitness (I used to be a very lean athletic guy) I went a bit extreme because I know I can do it being in a 1000 to 1500 caloric deficit per day. I’m so happy I came across your channel 🙌👏

@user-wc5rk7jk3g

13 күн бұрын

are you building muscle? Have you thought of the muscle you could've built? loosing body fat isn't loosing weight.

@RazvanSuioganTiberiu

13 күн бұрын

@@user-wc5rk7jk3g yup I’m eating really high proteins, I’m 5’6, was 70kg got to 58 now, I want to get to 7% body fat, not to build much muscle as I got a good muscular body o just want to be super lean

Hi Dr. Diamonds, thank you. You've provided so much vital information on health and nutrition I have to comment a thank you. Watching your content keeps me encouraged and focused on changing my life by becoming healthy again. I seen more weight loss using intermittent fasting establishing a caloric deficit and using meal prep eating the healthy foods I enjoy. I use to fast a lot back many years ago and now I know that's what kept me healthy and maintain my weight. Again, thanks. You are much appreciated, your subscriber.❤❤

Tori is probably in the low 30’s. I’m 6’ 220 pounds with a similar build. Just got a dexa scan before my cut. I’m 35% body fat! Amazing advice and inspiration for my cut.

I just stumbled across my weight loss journey, I had a lot of problems with my stomach. I need to go to the bathroom often. I had once gone to a doctor who told me. Just don't eat what makes your stomach sick. If you eat it, I can't help you. I didn't really think about what he said, but them in the end. I realize that and I eat chicken breast and rice. I'm fine and my restroom schedule. It's very minimal So I started eating chicken and Rice every single day for lunch and dinner. Slowly. I've gone adding food to see if it will affect my stomach. If not, I also revert back to what I was doing. Now I will eat eggs and sausage for breakfast. And then chicken breast and rice for dinner. Almost every day some days I'll have a lunch Now I find myself not overeating, as I used to. And not being as hungry as I used to be. I started doing this around october 2023 and I was at 380lbs now in May 2024 I'm at 290lbs oh and I haven't worked out at all I'm going to start when I get to 270lbs I'm shooting to reach 205lbs and look like a body builder I've never worked out so hopefully I figure it out

@NelsonSerrano-iz6lj

4 күн бұрын

I'm a newbie when it comes to working out myself. I was very active in high school but completely gave up after graduation. Now I'm 42 and 40 lbs heavier than I was in my hayday. I found a channel on KZread called Athlean X, and this guy taught me a lot. I've been able to maintain my weight of 200 lbs by shedding fat and building muscle at the same time. After 2 months I already feel stronger and more energetic. Plus, my abs are starting to come in as well. I'd suggest checking out his channel for great tips and strategies on building muscle while also losing fat. Good luck on your journey.

I weighed 130lb and had 30 % body fat (!). I am only 5’2” and always had been in an ok shape all my life given I watch my diet. Went cold turkey on my addition to ice cream after that health check, worked out every day no matter how short my session might be. Lost 10lb gradually over a year, my doctor was amazed with fat loss (now around 20-22%). All it took was a bit of discipline.

Your videos man are sooo inspiring.. keep the hard work, ivr already spoke with max you have a great team..my goal is 10%

I like this a lot!

Accuracy is everything to me. Everything sucks at counting steps. Haven't heard of one device where everyone agreed that it's accurate. I just did a calculator for 10000 steps. Looks like 4 miles roughly. That's gonna be my target on the treadmill along with the 20:4 fasting.

Great training information ✍🏾doc

Thank you bro you always help

Amazing info 🎉

@DoctorMikeDiamonds

19 күн бұрын

Glad it was helpful!

Someone check the math. I don't think this is correct. If he's 217 at 25% body fat, that means he's got 54.25 lbs of fat mass and 162.75 lbs of lean mass. That 162.75 lbs will be 90% lean mass when he's at 10% body fat. 162.75/.9 = 180.83 lbs. 180.83 lbs is the weight he needs to be to get to 10% body fat.

@gabrielhall9966

7 күн бұрын

Judging by the beginning pics he wasn’t at 30%. Not that fast. I’m guessing 20%.

Hi Mike! Great videos. I have piriformis and pain radiates down my legs. Abdominal exercises and other exercises are not so good for my back. I wonder if you have any videos for people like me? I am 57 years old and in the course of 17 months I have lost 12 kg almost only by going for long walks. But I would also like to train weights. But there is occasionally a bit of a problem with working when I have piriformis.

great content! what have been the main causes you've gained weight back?, that'd also be helpful as how to manage those challenges as well

Time to grind during the summer for the next school year

Thanks for this video and the general motivation for anyone attempting to lose weight. I am however confused about the calculation you show at the 8:00min mark: - so if your client weighs 217lbs and you assume 25% body fat, that would mean a fat-free mass of: (1-0.25)*217lbs=162.75lbs - if you now add 10% body fat to these 162.75lbs, you arrive at a slightly different number: 162.75/(1-0.1)=180.83lbs => E.g. 181lbs is the weight for your client, at which he would attain 10% body fat (whereas your above 184.45lbs are actually still 13.33% body fat; so its 36.17lbs to lose instead of 32.55lbs) Maybe I'll be told that I'm nitpicking and that it's not a crazy difference ... and maybe you have been intentionally simplifying the above calculation ... but since you stressed how important your precise goal is, I believe this correction is necessary.

I lost 18lbs in 30 days doing Carnivore/Lion Diet. No exercising. Was feeling fantastic and energized and added weight training after that. Lost another few lbs in 2 weeks while building noticeable muscle. Forget the carbs, all a human needs to thrive is red meat, salt & water.. But these body % calculations were really helpful! And great exercise tips!! Hope to reach 10-15% fat soon!

Great advicess agree with everything, thx😉.

@DoctorMikeDiamonds

15 күн бұрын

Glad it was helpful!

Dr Thanks for all this material you put together for us. I got two questions if you dont mind: 1- What if I train in the morning?... should I take my post workout Protein shake at 8am when I finish at the gym or should I stay fasting until 12 at noon with nothing before and after my workout? 2- at 33:00 for the formal cardio it says Week 2: 2x 15 that means you want only two sessions of a cardio machine of 15 minutes for the entire week ? Thanks before hand, I hope you can see my comment :) Love from Costa Rica !

Thank you Dr. Mike for the great information. Very comprehensive. I would like to know, in the video, during the calculation for Tory, you starting to mention 1% body fat per week and then using the AI you mention 1lb per week. Is it the same thing ? or the target was really 1lb per week instead of 1% body fat per week ?

8:30 p.m. on a VERY lazy and overeating rest day after a half marathon yesterday. Will head out for an evening stroll right now.

Thanks ❤ove it

A year ago I was in the 20s percent body fat when I made a journey to change. Lost over 40 pounds in last year down to 160 & in 11-12.5% body fat. Getting to 10% flat body fat % by June would be amazing.

@YecrozGaming

22 күн бұрын

im pretty much in ur boat altough im already at 9ish% got veins popping like crazy on the abs etc... something i'll tell you is you will need to slow down on muscle training and prioritize cardio , walking , jog etc... pers i used to lift 5 times a week and do an okay amount of cardio 5 times a week with 2 rest days... what gave me 9% was prioritizing cardio , 7 days a week + 2-3 heavy lifting sessions a week... even if i wanted to do 5 lifting sessions , energy won't give me good lifting sessions so i'd rather have 2-3 pretty good lifting sessions compared to 1 good lifting session which is always monday and the rest being shit..

I started at 420 lbs now I’m 290 and my goal weight is 190 lbs then I’ll go lower when I reach my first goal. Now I’m 5’11 1/2 What do you think my overall goal weight and body fat percentage should be? Lol

@gamingmom6164

22 күн бұрын

Congratulations

@HypothyroidismWeightLoss

22 күн бұрын

@@gamingmom6164 Thank you 😊 I’m still on my way

Hey Dr. Mike I think the calculation could be even more accurate, as the amount of fat of 1% always changes. This could be important for people that want to lose 20% or more. For example: 110kg at 40% fat. Goal is 10% So, this person needs to lose 30% of fat. Instead of your shown formula 110kg*0.7= 77kg use following 110*(0.99(^30))= 81.3 kg In my opinion a significant difference. This formula is a little bit more accurate, can easily be applied and for most people also easy to understand. With weight training the muscle mass could at least be maintained and is just simply more accurate. Btw: I lost 12.5kg last year. My weight went up 2 kg within a year and now I will try to lose 5 kg more to achieve a new milestone. Keep up the videos!

@noahwilliam2612

6 күн бұрын

His formula and yours are equivalent.

My dream is %10 body fat lol

@DoctorMikeDiamonds

22 күн бұрын

This should helps you get there!

@jayceerenegado8038

17 күн бұрын

Mine would be 12-15%

@DRKLGHT777

10 күн бұрын

@@DoctorMikeDiamondsI appreciate 😅 your videos so much truly !!! 😊. From my mid 20s to my age now 38 about to be 39 I’ve gone from (180 ish-240 ish) and I’m only 5’6 n half HEIGHT! I know I’m excellent at swimming, biking, running and I can do high loads of cardio per week I’ve just run myself into bad habits over the yrs but now I’m mostly sober!… moderation only with alcohol & sodas. Smoking thc/ other … I quit months back! The amount of times I’ve quit smoking in my life is horribly ridiculous but I’ve had horrible smoking habits wish I had never got introduced to it. Truly! My conclusion mentally I need to cut off all sugars and focus only on veggies. Fruits and high proteins and do OLYPTICAL’s and stair master/ hiking more often or burpees am I right?! last time I felt LEAN & FIT PERFECTLY! was 2015- early 2016… I’m just having a rough time. Getting back to it. I’d love to be all muscle @ 175-180lbs with 2-3% body fat

Good comment, I think that what sometimes confuses people when they watch videos like this is that how do you track your activity. I mean no one perfectly said so far how many times per week to do weight training, moderate intensity cardio, HIIT. Because you get confused with the statement that body needs recovery also, but if you count that you need to go to the gym 4 times a week, do cardio 3 times a week and do HIIT 1-2 times a week than it is not clear what is the best way to combine all of this in 7 days and get that 1 day of recovery, taking into account that to make weight training the most efficient, it is not recommended to combine it with cardio. Also, beside this workout activities it is not always clear for me if you need to count steps during the cardio in your daily 7-10K steps or these steps should be counted as a separate activity. Will be very appropriated if you can suggest. Thanks you for your time and help!

My body fat ranges between 26-29% so hopefully this helps me get to 8-12% BF.

I believe you need a different formula for calculating goal weight. You first have to calculate their lean body mass with this: (Starting Weight) * (1 - (Decimal Percent Body Fat)). Then you take that result and multiply that by 1.1 to get what 10% body fat weight would be. So for your client at 8:20: 217lbs * 0.75 = 162.75lbs lean body mass. 162.75 * 1.1 = 179lbs goal weight. That's about 5.5lbs less than what you calculated.