Speaker A
Well, it's about time I come clean and address the controversy that has arisen in the comment section from some of the videos that I put up last week.
A 57-year-old creator addresses doubts about his 50 lb weight loss, insisting it was natural, using calorie deficits, tracking, walking, and sustainable habits.
Key Takeaways
- Sustainable weight loss comes from a moderate calorie deficit (around 500 kcal/day), losing roughly 1-2 lb per week.
- Consistent calorie tracking and a hard daily calorie ceiling matter more than flexible rules like the 80/20 approach.
- Daily walking, resistance work, adequate protein, and sleep together support fat loss and muscle retention.
- Long-term adherence requires allowing favorite foods in moderation rather than strict restriction.
What the video covers
- The creator responds to online accusations that he used TRT, HGH, or Ozempic, stating he achieved his transformation 100% naturally.
- He describes starting at 57 overweight, depressed, drinking heavily, and feeling ashamed of his appearance, and resolving to change on his birthday.
- He argues that restrictive dieting is unsustainable and that people often quit when they cannot enjoy foods they love.
- He recommends calculating maintenance calories with a free online calculator, then creating a calorie deficit of about 500 calories per day.
- He suggests splitting daily calories into two meals and setting a hard cap at his target calorie intake, while tracking everything consumed.
- He rejects the 80/20 rule and weekend 'cheat meal' approach as ineffective without strict calorie tracking.
- He sets a protein target of about 1 g per pound of lean body mass to preserve muscle while losing fat.
- He emphasizes daily walking as the most important form of exercise, along with dips and other bodyweight training.
- He stresses sleep as essential for recovery, especially for someone working multiple jobs and managing family responsibilities.
- He frames his message as honest advice rather than a sales pitch, noting he is not selling a product or program.
Chapters
- 00:00Addressing Accusations of Cheating
- 01:00Personal Background and Motivation
- 03:00Why Restrictive Dieting Fails
- 04:35Calorie Deficit and Maintenance Calculation
- 06:30Protein, Meal Splitting, and Tracking
- 07:30Rejecting the 80/20 Rule
- 08:30Walking, Training, and Sleep
- 12:00Flexibility and Closing Thoughts
Full Transcript — Download SRT & Markdown
Speaker A
There's a lot of accusations that I'm not being honest, that I'm hiding things and not giving you guys the truth in regards to what it is that I've been able to the transformation I've been able to make.
Speaker A
There's a lot of accusations that I'm not being honest, that I'm hiding things and not giving you guys the truth in regards to what it is that I've been able to, the transformation I've been able to make.
Speaker A
On my birthday I made the resolution to change all that and to get in the best shape of my life.
Speaker A
At 57, a little over a year ago, I was overweight, I was depressed, I was drinking way too much, and to be honest with you, feeling pretty bad, feeling pretty old, and really ashamed to look at myself in the mirror.
Speaker A
And I will come clean about it. I have never and never would take any of those substances. I have done this 100% natural using four things.
Speaker A
On my birthday, I made the resolution to change all that and to get in the best shape of my life.
Speaker A
I understand where these comments are coming from. It's very uncomfortable. I don't know why it is, it's just in our human nature. I felt this way before, too. I I get it, man.
Speaker A
Now, I've been sharing that journey with you guys, and the accusations are this: You're on TRT, you're on human growth hormone, you're on Ozempic, therefore you're cheating. Why don't you just come clean and admit it?
Speaker A
yourself and face the fact that you're not doing as well as you could have. And to see someone else doing it is uncomfortable. I get that.
Speaker A
And I will come clean about it. I have never, and would never, take any of those substances. I have done this 100% natural, using four things.
Speaker A
Oh, he used Ozempic. Therefore, he's cheating." Uh means you don't have to take a look at yourself. So, I understand where that comes from. But I tell you that I've done this 100% natural.
Speaker A
I'm not selling anything. I'm not grifting. It's anything anyone of you can do, and it doesn't require a bunch of money. It just requires a little bit of resolve.
Speaker A
knew what I was eating. I thought that I knew what the calories were. And I developed a diet and a meal plan. I watched all the YouTube videos and ultra diet this and healthy this. And what I found with that, with dieting, is
Speaker A
I understand where these comments are coming from. It's very uncomfortable. I don't know why it is. It's just in our human nature. I felt this way before, too. I get it, man.
Speaker A
a matter of time before you just chuck it out and just give up. And that's what trips up a lot of people.
Speaker A
When someone puts in the effort to achieve something, whether it be success in a job or career or athletics or dropping weight and getting in shape, that is very uncomfortable for people to look at, because it forces you to take a look at yourself and face the fact that you're not doing as well as you could have. And to see someone else doing it is uncomfortable. I get that.
Speaker A
restaurants, never again eating the things that I love eating, being a pariah to your family and to friends when you go over their home and not eating what's put before you. I mean, there may be a small percentage of the
Speaker A
And the defensive mechanism is to dismiss it, or explain it away, because if you explain it away, "Oh, he did this. Oh, he's on steroids. Oh, he used Ozempic. Therefore, he's cheating," it means you don't have to take a look at yourself. So, I understand where that comes from. But I tell you that I've done this 100% natural.
Speaker A
You have to have something that actually works. And I think that I found that.
Speaker A
Number one, where I started, was I took a hard look at my food. I made a lot of mistakes doing this, and I could have done it a lot quicker. I thought that I knew what I was eating. I thought that I knew what the calories were. And I developed a diet and a meal plan. I watched all the YouTube videos, ultra diet this and healthy this. And what I found with dieting is that it's just not sustainable. Yeah, you can carry it on for a while. You can suck it up and eat rice with no butter on it and not have the things that you love. But it's only going to be a matter of time before you just chuck it out and give up. And that's what trips up a lot of people.
Speaker A
to a free calculator. You're going to go in there, you're going to put in your height, your age, and just answer a couple basic questions. What that's going to spit out for you is a number, and that number is your maintenance
Speaker A
And what really got me, what I found to be very difficult, is, I'm not the guy that's going to be meal planning and putting all this food into Tupperware every time I leave the house, never going to my favorite restaurants, never again eating the things that I love eating, being a pariah to your family and friends when you go over to their home and not eating what's put before you. I mean, there may be a small percentage of the population that can do that, but that is completely unrealistic. If you are looking at doing that, like I did, it's going to fail.
Speaker A
If you want to lose weight, you have to go into what's called a calorie deficit.
Speaker A
You have to have something that actually works. And I think that I found that.
Speaker A
Less calories in than you expend, you will lose weight. With a 500 calorie deficit, you could be looking at losing between a pound and 2 lb a week. That's realistic without completely decimating yourself and losing all your muscle.
Speaker A
It comes down to this, gentlemen. The thing you've got to do is go down, what I'm going to do is I'll tell you where to start. In the pinned comment section, I'm going to put a link to a free calculator. You're going to go in there, you're going to put in your height, your age, and just answer a couple basic questions. What that's going to spit out for you is a number, and that number is your maintenance calories. Let's say, for example, that it's 3,000. 3,000 calories a day is what's required for you to maintain your current weight.
Speaker A
going to make a meal when you get home. For me, that means 1,000 calories in the morning and 1,500 calories after work in the second meal.
Speaker A
If you want to lose weight, you have to go into what's called a calorie deficit.
Speaker A
stops at that 2,500 calories. The other important number, especially for us men, I'm guessing you want to lose weight, you want to put some muscle on. You want to have a man's physique. Well, you can do that simultaneously. You don't need to waste
Speaker A
So, let's say we're going to cut 500 calories out of that. There are no excuses. There are no underlying conditions, no nonsense about metabolism. This is simple fact. Less calories in than you expend, you will lose weight. With a 500 calorie deficit, you could be looking at losing between a pound and two pounds a week. That's realistic without completely decimating yourself and losing all your muscle. This is something that's achievable.
Speaker A
You to have 1 g of protein per per pound of lean body mass. So, let's say that number is 180. Those are your two numbers.
Speaker A
You're going to find that number. Let's say that number comes out to 2,500. You're going to split that up into two meals. You're going to make a meal before you go to work, and you're going to make a meal when you get home. For me, that means 1,000 calories in the morning and 1,500 calories after work in the second meal.
Speaker A
for 15 months. If you don't track every single thing that goes into your mouth, you don't know what you're eating and you're overeating.
Speaker A
That number, that 2,500 calories, that's your hard line. You cannot cross it. I don't care what you eat. You can go eat buttered popcorn, you can go eat Five Guys, you can go have pizza. Just know, whatever it is that you're eating, it stops at that 2,500 calories.
Speaker A
And what the 80/20 rule is is okay, so Monday through Friday, I'm going to eat the whole grain stuff. I'm going to No, I'm going to have the the stuff I don't like and then on the weekends, I'm going
Speaker A
The other important number, especially for us men, I'm guessing you want to lose weight, you want to put some muscle on. You want to have a man's physique. Well, you can do that simultaneously. You don't need to waste away and look like a vegetarian Adventist. You can do it at the same time. So, the second number you really need to watch is protein. You need to have 1 gram of protein per pound of lean body mass. So, let's say that number is 180. Those are your two numbers.
Speaker A
Well, what I found I was doing is when I couldn't lose weight and I'm sacrificing all week and I'm like, what's going on?
Speaker A
Now, how do you keep track of that? A lot of you, like probably like me, think you'd have an idea of how many calories are in something, how many you're consuming. I'll tell you honestly, gentlemen, I've done this for 15 months. If you don't track every single thing that goes into your mouth, you don't know what you're eating, and you're overeating.
Speaker A
Mrs. W goes to Costco and she buys these bags of macadamia nuts. They're delicious. They're in the the pantry.
Speaker A
And this nonsense about moderation, about the 80/20 rule, I hear a lot of people talking about. That's some bull. The 80/20 rule does not work, because if you're not tracking your calories, you don't know what's going in. And what the 80/20 rule is, is: okay, so Monday through Friday, I'm going to eat the whole grain stuff. I'm going to have the stuff I don't like, and then on the weekends, I'm going to have my cheat meal. I'm going to go off the rails because I deserve it.
Speaker A
And two, three times a day I take a small handful of those nuts. You know, when I looked when I got to figure it out why it was I couldn't lose weight and I just looked at that one
Speaker A
Well, what I found I was doing is when I couldn't lose weight, and I'm sacrificing all week, and I'm like, what's going on? I'm hitting a plateau. How come I'm not doing, I'm eating all this terrible food?
Speaker A
So, once you find out what that is, you've got to get an app. It's called MyFitnessPal. MyFitnessPal. It's in the App Store.
Speaker A
Mrs. W goes to Costco and she buys these bags of macadamia nuts. They're delicious. They're in the pantry.
Speaker A
And you have to hold that deadline. Once you do that, the second thing, the most important thing is walking.
Speaker A
And when I was in a calorie deficit and I'm starving, hungry, I walk by there and I look at those, and I take a small handful, and I think, "Oh, it won't matter. Nuts are healthy, right? 80/20 rule, everything in moderation." And two, three times a day, I take a small handful of those nuts. When I got to figure out why I couldn't lose weight, I just looked at that one little cheat. That was over 900 calories alone. That was one of my meals. I was consuming more than I was burning because I wasn't counting it.
Speaker A
All you need to do is go buy a pair of good shoes. Buy a pair of Brooks walking shoes.
Speaker A
So, once you find out what that is, you've got to get an app. It's called MyFitnessPal. MyFitnessPal. It's in the App Store. You have to track every single calorie until you learn what it is that you're eating.
Speaker A
And people will say, "Well, I don't have time for that." You have time for that.
Speaker A
And you have to hold that deadline. Once you do that, the second thing, the most important thing, is walking.
Speaker A
As for me, you know, I've got obligations. I can't do this." I promise gentlemen I'm just as busy as you are.
Speaker A
You are a biped. You're natural. The best exercise you can do is walking, and that's something you can all do.
Speaker A
Most channels that produce the content that I produce have a team. They have editors, they have videographers, they have cameramen.
Speaker A
All you need to do is go buy a pair of good shoes. Buy a pair of Brooks walking shoes.
Speaker A
But it's important to me, so I carved out the time. What that means for me is I'm up at 4:00.
Speaker A
Start with 1 mile, then work up to 3 miles, and then work up to 5 to 6 miles.
Speaker A
It's important. And I promise most of you, you're spending at least that much time on Tik Tok, IG, social media, YouTube.
Speaker A
And people will
Speaker A
Number three, you need to get a strength training program going. You might as well. A lot of you guys are going to be in this for the long haul.
Speaker A
If you've got 100 lbs to weight lose to lose, figure it out. You're going to If you're aggressive, you're going to lose about a pound and a half a month. Let's say you move or a week, about 5 lbs a
Speaker A
month. You could do that forward. Some of you might be in this for years.
Speaker A
So, you might as well start building the muscle underneath all that fluff, so that when it does evaporate, you're going to be you're going to have it there. And you don't need a gym membership.
Speaker A
Goodness, I'm not going to a gym. I'm not driving 30, 40 minutes to go find a gym, and I don't want to deal with that, to be honest with you.
Speaker A
All you need to do is some basic things, and you don't have to throw out a bunch of money.
Speaker A
Number one, get yourself make or buy a dip bar, and bolt it to the wall. Dips are going to really work your arms, and shoulders, and chest. It's a lot There's a lot going on there.
Speaker A
Start doing push-ups. Do push-ups. Hang up a pull-up bar. That's going to work your back and your shoulders.
Speaker A
And then, bodyweight squats. Just like this. And when you can do a bunch of those, and you start building your quads and your hamstrings, then you got to hold on to something heavy. Bag of concrete, whatever whatever it is.
Speaker A
And then, do some crunches. Do some crunches, and those things 30 minutes a day, Monday, Wednesday, and Friday is all you've got to do.
Speaker A
And number four, which is as important, if not more important than the rest of them, is you have to learn to practice sleep discipline.
Speaker A
Your sleep is the time that you recover from all this work. And it's not a small thing to go work one, two jobs a day, all the responsibilities of having a family, 5, 6 miles of walking every day
Speaker A
regardless of weather, 30 minutes in the gym, you got to recover and you got to protect your sleep.
Speaker A
What that means is don't have any screens 90 minutes before you go to bed.
Speaker A
Make sure your room is dark and cool. Have no LED lights, cover the smoke detector, cover the alarm clock. If you're balling on a budget, get some tin foil and cover up the windows so that you protect that. You need to practice
Speaker A
severe sleep discipline and really, really protect that sleep. 7 to 8 hours is ideal.
Speaker A
Gentlemen, I'm not selling anything. I'm not grifting. I'm just telling you what works. And here's the thing, these you can go hire a personal trainer. You can go and you can build the perfect program and the perfect macros, but if it's not
Speaker A
sustainable, if you fall off and you get discouraged because it's just un like I said unsustainable then what good is it?
Speaker A
So, something good that is manageable is a whole lot better than something perfect that you cannot maintain.
Speaker A
If you remember these numbers, gentlemen, if you get that calorie deficit number, that 24-2500 calories and you put a hard cap on that, if you start entering every single meal through the app MyFitnessPal and so that you track that and stop eating when you hit
Speaker A
that, it gives you a lot of flexibility. You don't just have to eat rice cakes, cakes and kale.
Speaker A
If I want to go have a quad burger from In-N-Out, it's going to be a special occasion. Maybe I'm going to take my wife out. I can budget for that and that's perfectly fine to have.
Speaker A
Just know that that's going to be 1,200 calories. So, you structure your day in a way that you can have that. Maybe you have a little bit lighter breakfast. Maybe you have a diet Coke instead of a milkshake,
Speaker A
but you can fit it in. You can have pizza, you can have popcorn, you can have the occasional donut.
Speaker A
But you have to cap it at that maintenance calorie. You have to cap it.
Speaker A
Hold that protein. Make sure you have that so you don't lose muscle mass and cap it at there and I promise you, if you follow this, you will drop the weight. It's as simple as that.
Speaker A
Hold those two numbers. Walk. Start with 1 3 then 5. Sleep discipline and some basic a basic home gym. Pull-up bar, dip bar, and something heavy for those body weight squats and that's all you need.
Speaker A
If you want to have some accountability, this is my call to action. I'm going to put a link in the top of the description that will take you to become a war band member to join the war band.
Speaker A
The war band is my inner circle of most trusted subscribers and we meet every not every morning, every Monday, Wednesday, and sometimes on Fridays for a private live stream and we cover these things. We give each other accountability and we share a lot of
Speaker A
tips and tricks. I will share with you how to prepare the food, what foods I found, what I've learned, what works, what doesn't work.
Speaker A
And you'll also be in the company of men that are going through it right now as well. Men that have gotten victory over pornography, men that have gotten victory over smoking weed, over sex addiction addiction, over alcohol and
Speaker A
are changing their lives and I'll tell you this, accountability's important. I'm not just I'm not not here to try to uh take advantage of anyone. I'm not selling supplements. I'm not selling any programs because they're You don't need
Speaker A
a program. You just need to show some discipline and you need some help. You need some accountability.
Speaker A
So, try it. What do you out? Six bucks to become a member? Try it. Come over and join us and jump in line and and I'm there every week to share my recipes, things that work, things that don't work and and we we be
Speaker A
accountable and and it and change your life. 15 months ago on my birthday I drew a line in the sand and I said enough. I'm ashamed of myself. I can't even look at myself in the mirror. I'm ashamed of of the man
Speaker A
that I've become. I'm hiding myself in clothes. I can't go to the pool with my kid.
Speaker A
And I made those changes. Didn't happen overnight. But it did happen. And the same thing if I can do it, I promise you you can do it.
Speaker A
I don't care if you're 40, 50, 60, 70. I'm 57 years old. I'm in the best shape of my life and I'm just getting started.
Speaker A
I feel honestly, gentlemen, as athletic, as youthful, as energetic as I did when I was 30, half my age.
Speaker A
And that was not the case less than a year ago.
Topics:weight losscalorie deficitnatural weight losscalorie trackingwalking workoutprotein intakemen's fitnesssustainable dietingmaintenance caloriesover 50 fitness
