13 Steps I Follow to Stay Under 8% Bodyfat

How I Stay Under 8% Bodyfat Year Round

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Timestamps ⏱

0:00 - Intro - How I get Under 8% Bodyfat Year Round
0:44 - Use Code THOMAS20 for 20% off House of Macadamias!
1:25 - Minimum of 10k Steps per Day
2:11 - I (usually) Don't Eat After 7pm
2:43 - I Pay Close Attention to the Mirror
4:11 - Full-Body Workouts
4:43 - I Prioritize Protein Above All Else
5:12 - I Rotate My Fasting Schedule
6:06 - 60-90 Days of Mediterranean Keto, Followed by 60-90 Days of a Mediterranean-Style Diet
7:23 - I Eat High-Fiber Foods
8:54 - I Don't Eat Too Many Nuts (calories)
9:44 - I Prioritize Recovery
10:32 - I Eat a Lot of Eggs
10:47 - I Like Hanging Out With My Wife

[markhicks]

One of your best videos. Thank you. Happy New Year! I am down 70 lbs and in the best shape of my life at 59. Lean 10% give or take. You taught me to vary the diet and be flexible. Use protocols like keto as a tool and not the rule. My motivation is seeing my daughter get married some day. High cac score that i likely earned by just being on the edge of type 2 and overweight. My Dr was happy keeping me there and never told me about consequences or ways to turn the ship around. If not for folks like you Thomas I would still be blindly following my drs advice! Keep it real.

[bobbyrebholz]

This is the most down-to-earth explanation of staying thin I've ever heard. Most fitness gurus, for better or for worse, try to throw scientific jargon at us and we have no idea what they're talking about. This is simplistic, logical stuff.

[Radhatter]

1. Walk 10, 000 steps a day
2. No food after 7pm
3. Closely watch the mirror adjusting your food intake surplus fat and reel fat intake
4. Full body workout upper and lower together
5. Prioritise lean protein 1h per pound of body weight
6. Rotate food intake quitting dinner or breakfast - metabolic flexibility
7. 60-90 days of Mediterranean foods then less Keto cycling
8. Lots of berries around workouts
9. Fibre is king eat lots
10. Fat / Portein high and low Cycling
11. Don’t eat nuts except macadamia
12. Prioritise recovery over intensity
13. Sauna, steam
14. Eat lots of eggs
15. Hang with the wife 😊

[qadamrawchaa]

Bro, you literally could've stretched this into a book and had a best seller. Thanks for all the free game. Going to do all this. I've actually done all these things at different times and didn't know why the results were great but hearing you put it all together and verify it just gave me clear direction. Thanks alot

[devintompkins]

I thought it was unhealthy to stay under 10 - 12% body fat?
I do about 75% of ur routine and I have lost 100+ lbs in 8 months.
Still looking to drop another 20 or 30 more and I'm sure I'll hit it if I copy this.
Thanks for posting this.
My drive is curiosity to see what i look like skinny or lean.
I was 300lbs in April 2022 and as of today Jan 3rd 2023 I'm at 197.6lbs.
I'll be crushing my goals this year and I'm excited!

[JTSuter]

Also, don't forget "not drinking alcohol". When I drink, I binge eat whole pizzas and I'm still hungry afterwards. I'm heavily cutting back on drinking, as it's been the ultimate cause of all of my weight gain.

[BeckyJB]

I like how care free you are in this video!! Your a little less concerned about judgment which feels great!😊

[simonrupprecht]

11 out of 10 points for this video!

Calm, elaborate and precise presentation and you've managed to fill an aesthetic/ superficial pursuit with a well rounded action plan of healthy habits and advice.

[Jryanist]

Yes, we want to hear what you have to say. You changed my life with one simple video. I'd started keto & had decided to try 1 month. You recommended minimum 6 weeks. Since I wanted to stop inflammation not lose weight, it took longer to see results. Thanks to your recommendation I feel fabulous.

[bdecot]

Originally I didn't like you because you always harped on fasting and I was ignorant. Then I educated myself and began to really listen to what you were saying and I'm incredibly grateful for doing so. Thank you for all of these incredible insights that you share with all of us I truly appreciate it! God bless you and your family!

[gratedcheese]

I appreciate how you started the video with the disclaimer that this is what YOU do because it's your job. Lots of great advice, thanks!

[littlevoice_]

I think we need a new "what I eat in a day" or week! Products, timing, recipes, hydration... it's interesting watching 😊

[gadiii]

Appreciate the honest intro, your fitness is your business, it's how you pay the bills, for most of us it's work that we do after work.

[WestonBoucher]

Another awesome video, loved the 30 days no alcohol one as well. Thank you so much for sharing your experience and knowledge, Thomas!

[rontiemens]

Great video. I admit I am one of those who “rains on the fiber parade”. I am reminded that when it comes to diet there are certain core principles but there are also individual differences. So if fiber works for you, great. For me, fiber has never done anything for me except give me problems, often the very problems fiber is purported to solve. I dropped fiber more than a year ago, and I have never felt better and my blood lab work looks great, according to my doc. But I certainly cannot argue with Thomas’s results. He is doing what works for him, and that merits respect.

[aletheiaquest]

I really liked this video. Felt so honest and care-free. Most often he has to provide the greatest, top-notch, up-to-date, scientific proof for every syllable that comes out of his mouth or someone's going to get upset. This video had an "I ain't worrying about all that today" kind of feel, and I loved it.

[gbohrt]

Absolutely important information AND lets not forget TRT and some Gear if you want to be always growing and always shredded

[samskif]

Honestly been a while I quit your channel because I wasn't fan of the way you were delivering (too much complicated science that it wasn't proven 100%) but now I see a new Thomas, reasonable and also very credible with content not hard pushed but mostly sharing the experience and even the voice tone. and this video is great.
Hats off

[sweetie]

Had some puzzling questions with research and you hit the nail on the head to my direction towards which eating style I want to stick with. We appreciate all your knowledge, you have a beautiful wife and family. Thank you

[RoidfreeSenior]

I like how you change up your fasting periods & types of Keto to keep it fresh, just like keeping training fresh