how to make a CALORIE DEFICIT to GET SHREDDED EASY | my full MEAL & WORKOUT SCHEDULE 😮‍💨

maintaining a CALORIE DEFICIT in an attempt to GET SHREDDED over a long period of time can be hard. over the last few months i've been able to dial in my meal timing as well as when i do my strength training every day to be able to create a calorie deficit that's EASY TO SUSTAIN while still being able to CRUSH MY WORKOUTS! hope you get a ton out of this one! get your new year fitness plan started now!🏋🏻‍♂️
i appreciate the ongoing support! don't forget to like, subscribe and share this with your friends🧸

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0:00 - WHEN YOU’RE TRYING TO LOSE WEIGHT
0:21 - THE BEST CALORIE DEFICIT RANGE
0:46 - PROTEIN + TRACKING MACROS
1:25 - HOW TO ESTIMATE A CALORIE DEFICIT
2:03 - START WITH FASTING
3:18 - MEAL ONE
4:22 - MEAL TWO
5:11 - TIME TO TRAIN
6:47 - MEAL THREE
7:41 - MEAL FOUR
8:32 - DAILY TOTALS + SCHEDULE OVERVIEW (full schedule to screenshot)
9:37 - FINAL THOUGHTS
10:44 - I NEED HELP😂

[BryanAdamCastillo]

WHO’S STARTING THEIR NEW YEAR SHREDS EARLY?!? hit LIKE👍🏼 if you are, COMMENT a 🐓 if you’re waiting till 1/1😝

love you all and thanks for the ongoing support🫶🏼🧸

[scothatfield]

Just want to encourage anyone on the fence about this approach. I believe I'm around the same height as Bryan (5'11") and at age 46 I was around 195-200 lbs. I started this 11/12/22 and in 6 weeks I'm down to 178. I work a 9-5 sedentary job. Now I tweaked Bryan's schedule to fit my needs and like him on a normal week I have 1 day of calorie surplus, 1 day of calorie balance, and 5 days of calorie deficit. From experience I'd prioritize steps as follows: 1. Getting a fitness tracker & fasting, 2. Tracking calories & protein using a food tracking app, 3. Cardio & weight training. It is easier than you think to adhere to and it's not as restrictive as you might fear. Follow Bryan's videos and find what works best for you. This is the most successful I've been and I know I can commit to this for life because it's routine and I can still enjoy food. Pro tip: watch Bryan's How I Got Shredded video and focus on the discipline > motivation piece. Good luck to everyone!

[theivantang]

Great video. Just remember this(to the people losing weight). This journey is yours. No point in burning 400 calories each day for 2 months and then going back to normal. It’s not a race. Your time will come. Trust in the process. Fall in love with the process. One day at a time. Take your body as a game character who has to go through rigorous practice to be the best version of itself, but enjoy it.

[santimen]

Thanks for your tips Bryan, there's a million videos out there but for some reason yours really resonated with me, I started of with my galaxy watch and my fitness plan app around a month ago and already lost 10lbs! super stoked and won't stop until i'm at a healthy weight. Thanks for making these!

[jpeso]

Thank you for keeping the bloopers in at the end. I suffer from stuttering and it’s good to know that if I wanted to do something similar with videography that I can edit out a lot of my imperfections. Great video

[dyliriuss]

One of my favorite things about your videos is that it’s informative, it’s visually stunning, and very easy to follow especially in a step by step direction! I continue to love your videos!!!! Keep it up ❤

[Uzeequinox]

Love your videos man! It is not overwhelming unlike so many other fitness youtubers.

[sxhrgvs]

Another great video. Solid advice as always. And the bloopers 😂😂. Well done Bryan, and best of luck for 2023.

[jessbon]

Thanks Sir. Castillo for keeping it real. great content, full of valuable info. I really appreciated.

[J.Hammond]

The point you made about working out supressing your apetite is so spot on, but that's actually why I prefer working out during my fasted state in the morning - it helps me get through the hunger until breaking the fast. Subbed.

[poweredbysoul]

Thank you for sharing! And thank you for posting the bloopers at the end. As an aspiring YouTuber, they are very relatable 😄 Merry Christmas. 🎄

[thetroothhurtz]

This video makes my fasting so much better bro! Keep them coming!!!

[anthonyterry]

Your awesome for sharing your daily routine Bryan! Have a great holiday!

[riccardoromeoo]

class vid as always! loved it! the editing was incredible! keep up with the fantastic content mate! :)
merry christmas!❤️

[ditznfitness]

The "Still eat the foods you enjoy" part is SO IMPORTANT! That's where A LOT of people fail, as they instantly cut out EVERYTHING, and makes them fail for sure after a short period of time.

[AthulHarold]

Really appreciate the production quality ❤ Keep going 🙌🏻

[yosukeshingu]

Love the color grading for this video and good information! Loved it 😊

[DSGQR]

Hey man. Great stuff. I have my own routine but I always like to see what others are doing. More importantly to support you and the better half I purchased your program. Always enjoy posts. Also looking forward to getting your sounds in the future.

EDIT: Had to add…
I freakin love that you add your bloopers at the end. I’m currently making videos for my business and have so many fails. It’s good to see pros like yourself struggle too haha.

[shararsdimension]

start fitness content my fan , as informative you are , alot of people need you, keep it up, always loved your content

[dmajor]

I'm doing almost the same, the best thing about this is that you can have nice cheatmeals on the weekend and go about 3000 cal+. Went from 110 to 99 KG in 4 Months, love your content man 💪💪