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Week 1 Starting Calories 3170
Protein 190g
Carbs 400g
Fat 90g
Current Calories 2390
Protein 190g
Carbs 250g
Fat 70g
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37 comments
Do you have a video or anything explaining in more detail what you were explaining about increasing volume now to benefit the next bulk phase? Or just tell me what to google.
I'm interested in seeing your cut progress. More updates please.
You took a before photo in the sun and an after photo in lighting with a side pose -__- anyone would like thinner
Yes update us Omar pls
Great job! I would love to hear more update! I have one question here for your protein intake. What type of protein source do you take besides from the meals during this your body transformation? Is it mostly general whey protein or hydrolysed collagen peptide or alpha-lactalbumin? Cheers.
Do you always keep protein at 1g / lb of bodyweight throughout your cutting / bulking phases? I tend to be carb sensitive and have found good results in terms of keeping muscle by upping protein a bit, but have been reading more and more that it's unnecessary and the carbs which would replace those calories would be more beneficial for performance and 'fullness'?
I'd vote for restarting the series too, following you with your informative updates will help myself and everyone plan their own programs i think.
get shredded scrublord
Lol u changed the lighting completely. cmon man.
Hey Omar, how do you estimate the calories burned in unconventional cardio training (ex. prowler, tire flipping, sports, etc.) and weight training?
there is a sadness in your eyes
Whats on with the ridiculous headbands?
I always hear protein should make you feel full but it just makes me more hungry…but for like carbs lol
yes
6 times a week, 2-3 hours a day!? That's a lot of gym time.
If you gonna compare two pictures at least do it in the same area with the same lighting.
Omar do a video of you meal prepping and a day of eating
Looking forward to the continuing victory saga!! i wanna hear how you optimize Every calorie for nutrients over energy as you reduce mass but maintain strength.. Metrics 101 – if you cannot measure it, you cannot manage it. cause, here it what your gonna do – you are gonna say Body, take anything from my digestive system, find any adipose tissue you can and burn it, but I AM gonna KEEP these Muscles – do Not Tread, Boundaries!
hey omar is it possible to do a vid on maybe what you eat?
You're going to clob with Alan?
Does your Macro intake restrict your bodies strength gains? I'm at 225g P, 250G C, 50 G Fat – I feel im at a plateau on my strength gains and fat loss has slowed or stopped?
I am 6'1 215 lbs roughly 15 % body fat – crossfitter mainly, but wanting to gain strength and cut slowly over time. any suggestions ?
About 4 weeks ago I tore/strained my hip flexor and I haven't been able to squat since. I was just starting a cut as well only unlike you I didn't hold off and now I've lost muscle mass in my lower body as a result. I'm doing leg extensions and curls to try and preserve some muscle tissue in the meantime as well as stretches to recover so fingers crossed I'll be able to train legs in another 3-4 weeks time. #teamnolegs
More direct trap work. Also, stabilize yourself a bit more on the bench. Even if your strength doesn't increase, it'll feel easier due to greater efficiency. Rock on bro duder.
Yes , continue the series , keep it up man
height? please omar thank you
Omar, can you post a video discussing your experience rehabbing the lower-back injury, including specifics on how the back was injured, etc.? Needless to say, lower-back injuries plague many of us and I – and many others no-doubt – would like to hear your story and advice. Peace.
Nice work Omar. Glad you're on the mend. As an NASM CPT with nearly ten years experience, I respect you a lot actually. For both training mindset/channel content, and your entrepreneurial success.
BTW – Your bench press maintain reminds me of what happened with me. I stopped powerlifting and serious strength training in general a few years ago. Now I do a lot of athletic performance training and body weight conditioning. When I want to go "heavy" I'll do compound exercises in a 40lb weight vest. Recently I did OHP for the first time in ages. Did 225×5 strict which is what I was hitting back then. Just goes to show that different training stimulus can still yield results. Plus I will admit, I feel 10x better with mobility, agility, athleticism, and general fitness since I stopped.
update
Dude, lately I've been trying to eat ~ 2600 calories/day and I am starving! Height 5' 10' weight 178lbs. Lift 5x/week. How do you do cut the calories and not be hungry 24/7?
Obviously you have your own physique goals, but I honestly think you have an ideal physique at 180 for most regular lifters, or maybe it's just me.
Uhh the main difference between those two photos is the lighting. I bet if you took both of them in the same lighting, you'd pretty much look the same LOL
Where can i find his workout plan??
this guy keeps it so real.
Cheers Omar
keep the updates coming brother
Hi Omar, im glad I found ur channel through Allan's. Your content looks great, honost and real, keep going that good shit! Just wanted to show some respect for your good work and ask u if you have some tips abouth weightloss stagnation. Im cutting for several months already and the last couple of weeks I'm pending at 169-174 lbs. Thanks alot! Peace
Good work, Omar! Please continue this series. I'm tired of these 1/5 nattys. Your 3/5 resonates with more people.
Please keep going!!!
That's the perfect body right there