The EXACT System I Used To Transform My Body

All right, guys. So, in this video, I'm going to be sharing with you the exact system that I used to transform my body in 90 days.

Okay, guys. On the left, I was invisible to women, lacking confidence. I didn't get noticed. On the right, I essentially became a [ __ ] magnet. And the truth is, a lot of you guys, when you see yourselves in the mirror and you're not proud of what you see, it's not it's not because you can't change it. It's because you've been following the wrong advice.

Okay? So, I even went out of my way to actually take screenshots of when I took these photos so that you guys could see the proof that this in fact was in 90 days. And if there's anybody doubting me or saying, "Oh, Honcho, this is only going to work for you because you're young or you've been lifting for some time or you're just 27." Well, look, it worked for Dion and Dion is 56. Okay, Dion went from being fat and bald, which is unacceptable, to becoming a certified pimp in literally 87 days. And we counted it. Okay, 56 years old. And here we have Garza, who's 35 years old, wife, kids, family, busy man, still was able to get this done. Here we have Garrett, who's been lifting for 20 years, never saw his abs, 3 months later, walking around ripped as [ __ ]. And here we have Mr. Vega, who went from being a fat [ __ ] with tits to essentially becoming Hercules, okay? And his wife doesn't even let him leave the house. Shout out to the Latina to the Latino women watching this video. You know what I'm saying?

So guys, if you pay attention and implement exactly what I'm about to tell you, you guys are going to understand exactly what to do to actually achieve results like this. Now, none of these men were rare, okay? These guys were old as [ __ ]. They all had families. They all were busy. None of these men were special. They hadn't even seen their abs before. Okay, but guys, this is what happens when you fix the right thing and follow a system that's actually proven to work.

Okay, now we have a lot of new subscribers on the channel. We have some people that know me because of my bouncer videos. So, for those of you guys who don't know who I am, my name is Southpaw Honcho, okay? I've been lifting since I was 16 years old. So, I've been lifting for 10 years, and fitness has always been a passion of mine ever since I was a young kid. Most kids at that age, they'll probably go home and watch porn for a couple hours. I was the type of kid that would come home and literally study nutrition, human biology, physiology for three to four hours every single day for years on end, okay? I was obsessed with looking good naked. And that was my actual passion.

And guys, the thing was when I turned 18 and I started to work in a gym, my dream of becoming a trainer actually died, right? Because I had management that was yelling down my throat, hey, you got to sell programs. You got to talk to these members and you got to come up to them and force them to buy your [ __ ]. And I didn't like that type of [ __ ]. So, I was like, you know what? [ __ ] this. I'm going to do something else. And essentially, that's when I started to work in the clubs, okay? And that's where you guys know all my bouncer stories from during this time.

And guys, as I was going through my fitness journey during this time when I was working in the clubs, that's when I realized what women actually liked, what women actually responded to. And the first time I got lean while I was working in the clubs, it gave me a different perspective. And that's when I realized, holy [ __ ], how big of an impact being lean has with actually attracting women because I would just observe how women would react to everything. Right? So, this is where you guys know my bouncer stories from.

Now, a couple years later, long story short, I ended up getting in a relationship. I was being a s. I was chasing validation. I was chasing ass. And I let myself go completely, right? And this actually, guys, led me to a personal awakening. And that's when I decided to start my YouTube channel. Okay? And guys, I actually realized that I had been chasing validation from someone else. Chasing something that only I could give to myself, which was confidence, self-validation, right? And self-respect. I was chasing validation from women because I lacked it in myself. Because look at how I [ __ ] looked and look at how I felt.

And so guys, this doc this transformation I documented it on the YouTube channel, which is how a lot of you guys know me when you guys started watching my videos. And guys, literally one week after I took this after photo, I ended up getting run over by a car. So this I took that photo May 15th. I ended up getting run over by a car May 25th. So a lot of you guys remember this. Um, and this was when I decided, you know what? I can't work. I have six fractures in my spine. I'm incapacitated. I can't make money anymore. Right? Because I was working as a barber during that time. So, I decided, you know what? Let me rediscover my passion. Let me start coaching these guys and let me see if I can help these people actually transform their physiques and that's how we've helped essentially hundreds of men at this point. So, that's a little background story for the people that don't know me because we do have a lot of new subscribers.

And guys, any of you guys that tell me, "Yo, Honcho, you should just talk about women and not talk about the if you guys want to go simp and obsess over women, this is not the channel for you, okay? This channel, we talk about becoming our best selves and actually improving and achieving something that's actually something that's actually beneficial. You know what I'm saying? If you guys just want to hear about women, then this is not the channel for you. Cuz the truth is women were never the answer. The answer is always self-improvement and literally just reaching for the [ __ ] stars and becoming your best self. Okay? That's what helped me in my life. That was always the answer. Women were not the answer.

So, without further ado, gentlemen, we're going to start off with nutrition. Okay? So, if you guys actually want to drop body fat and get ripped, you must count your macros. Okay? Now, anybody who's told you, "Hey, just track your protein." You'll hear this all the time on YouTube. They'll say, "Just track your protein and you'll be good." I guarantee you they don't they don't look good. Okay? Anybody that tells you, "Oh, you could just stop eating carbs." Or they'll say like, "Don't eat before bed." This is a really common one, right? Don't eat before bed. That I've ate before bed for the last 10 years. Okay? Or they'll tell you just do fasting, right? Just do like water fasting or just eat once a day. Anybody that's giving you this advice, none of them look as good as myself and none of them look as good as my clients. The guys I just showed you, all you guys that say this fasting [ __ ] and stop eating carbs and just track your protein, none of you guys look like my clients or me. So, that obviously means that what you're doing doesn't work as good as what I do. So, pay attention.

All right? And if we have the proper balance between proteins, fats, and carbs, this is what actually guarantees that you build muscle and lose fat at the fastest pace. Okay? So, it's important to understand that proteins, fats, and carbs exist for a reason. And if we have the proper balance between them, we're going to be able to build muscle and lose fat at will. Okay? Now, for those of you guys that don't know, proteins, fats, and carbs, they're called macronutrients. The reason is those are the only nutrients on planet Earth that have calories essentially. Okay? Every other micronutrient, they don't have calories. Only macronutrients have calories, and it's protein, fats, and carbs. Okay?

Now, I'm going to show you guys exactly how to set up your macros every day so that you guys can actually start losing fat and start on this transformation. So, you guys are going to take your body weight and multiply it by 10 or 11. And this is going to get us our calorie deficit. For those of you guys that don't know, calorie deficit simply means uh it means you're eating less calories than what you're burning. Right? So essentially, you're going to take your body weight. If you weigh 200 pounds, you're going to multiply that by 10 or 11. Okay? Now, we're going to do a little bit of math. You're going to take that number and multiply it by 25% and then you're going to divide it by 9, which is going to give you the total grams of fat. Then you're going to take that number, multiply it by 35% and divide it by four, and that's going to give you the total carbs. And then you're going to take that calorie deficit total number, multiply it by 40, and divide it by four. And that's going to give you the total grams of protein.

So, I'm actually going to break this down for you guys so you guys understand what the heck's going on because I might have lost some people. Okay? So, example, let's say we have somebody who weighs 200 lb. You're going to take his body weight, multiply by 11. It's going to give you 2200 calories. Okay? You're going to take those calories, multiply by 25%, multiply by 35%, multiply by 40%, and follow the division. And that's going to give you the exact daily macro target that you should be eating. Okay? If you don't weigh 200 pounds, just substitute your body weight and recalculate everything. And that's going to give you the exact macros that you should be eating every single day to lose fat and build muscle.

Okay? Now, the next step that you're going to do is download the macro calculator apps, guys. There's a lot of them. These are the ones that I personally recommend. We have Lose It, My Fitness Pal. We have Macro Factor. Okay? These are the most common ones and I would say the best ones. And guys, once you log into the app, you're going to select to manually enter your calorie target. So, for example, if you weigh 200 lbs, you're going to download the app and once you log in, you're going to enter your your daily calorie target is 2200. Okay? Don't let the app set your calorie target. You have to manually enter that because the app is going to do some AI [ __ ] that's not going to make you lose fat. Okay? So, you have to set it based off these calculations that I'm giving you. And once you set the calorie targets, they're going to input the macro percentages. It's going to ask you for macro percentages. Carbs are going to be at 40%. Protein is going to be at 35%. And fats are going to be at 25%. Okay. This works for most people. Obviously, depending on who you are and where you're at specifically, this could get tailored a bit more, but if you just follow this, you're going to get results.

All right. Now, the easiest way to actually hit your macros every day is to have a set meal plan. Some of you guys are aware that some people like to eat the same things every day. That's me. The reason I like to do that is because it's very simple and it takes the thinking out of me having to recalculate things every single day because I don't have the time for that. Okay. Now, for those of you guys that don't want to eat the same things every day, for the [ __ ] watching this video, if you just want to track everything that you eat throughout your day and just essentially match it with your macro target, I suggest you guys watch this video which I uploaded about a month ago. It's called How to Track Macros for Fat Loss. It's going to give you the entire breakdown of exactly how to track macros from A to Z. Okay? But I'm going to give you guys some tips on how to actually create your meal plan based off the macros that I just gave you.

So, if you guys have a very strong appetite, be sure to include high volume calorie dense foods. Okay? So, if you guys are hungry all the time, you guys want to include low calorie foods, but big volume foods. So, for example, strawberries, watermelon, Greek yogurt, and vegetables. Okay? These are great food choices to include in your meal plans if you guys struggle with being hungry all the time. And a little caveat, that Greek yogurt, the Fage brand, it's actually good specifically for people that are hungry because it's it's high volume. It's going to fill you up twice as much as regular Greek yogurt. Okay? And guys, you shouldn't be drinking protein shakes if you're hungry all the time and have a strong appetite because that's not going to fill you up. Okay? Drinking two scoops of protein versus eating 50 grams of protein is going to be a huge difference and you're not going to be hungry when you eat. So, I highly suggest you guys just eat real food, especially if you guys are hungry all the time. Okay?

Now, I find it best to split up your meals into four meals a day. Okay? The reason I said four meals a day is because most people, if you only eat two to three times a day, you're going to end up getting hungry because your blood sugar levels are going to dip sometime during the day and that's going to cause you to have cravings. So typically what I find is that four meals a day, it's enough to the point where it's manageable. And then number two, it's enough to the point where you don't have cravings and you don't really get hungry. If you eat less than four times a day, you're going to be susceptible to cravings and hunger. And then if you eat more than four times a day, I find that unsustainable. I find that too much because essentially, guys, we're not bodybuilders. Okay?

So another tip that I'm going to give you guys is you guys should include fruits into your diet. Okay? Without question, fruits are important because that natural sugar, the the sugar addiction that a lot of you guys have from just eating regular stuff like drinking soda or eating sweets or eating desserts, your body's actually going to replace that addiction for the actual natural sugar that comes from fruit. So, it's a good thing to have in your meal plans to actually make this sustainable. Okay. And the last point that I want to make is you guys want to stay away from processed foods. And guys, this should be understood. A lot of people will tell you, "Oh, it doesn't matter. You guys can have processed foods and still get ripped." Guys, like I said before, everybody who's given this type of advice don't look like me and don't look like any of my clients. So, they obviously don't know a couple things, right? So, guys, keep it whole foods. Not only are you going to get better results, but you're going to feel 10 times better. Okay? That lethargy or that low energy that some people have that you might be experiencing, guys, if you go to Whole Foods, you're going to feel like you're on steroids, bro. You're gonna feel like you're high, like you're on natural energy. Okay? And that's one thing that's very common once people actually stop eating processed foods and they switch to whole foods.

All right? Now, here are the main sources of whole foods that you guys can actually take, even take a screenshot of it and actually just make a meal plan from. So, your pro there you have your protein sources, you have your carb sources, you have your fat sources, and obviously fruits. You can have any and all kinds of fruits. Obviously, if you're eating fruits that are high calories, that's something I don't recommend because you might get hungry because you're wasting calories on high calorie foods. But that's up to you as far as your personal choice. Okay.

Now, here's an example of a meal plan. Very simple, just to give you guys an idea of like how you can structure your actual meal plans. So, here we have breakfast, lunch, and dinner. Okay. And then we have a post-workout shake. I mean, yeah. So, it's like guys, it's very simple. You guys don't need to over complicate meal plans. Like, people like to over complicate this [ __ ] and make it super complicated. Write down a list of your favorite food items, okay? And just put them together and eat them between three to four meals a day, okay? And you're going to want to spread them 3 to six hours apart. And that's pretty much it.

All right? As far as one of the biggest tips I can give you guys in terms of meal planning and being able to actually eat the same thing every day, if that's the decision and that's the route you guys are going to go down, I suggest to use condiments. Okay? Use any of these condiments, guys, because what happens is it's actually going to make the meals palatable and it's going to make it sustainable, right? Therefore, if you're eating chicken and rice every day and you get tired of it, you can just add Tabasco one day, you can add Frank's Red Hot the other, and you can kind of mix the condiments that you're using if you just don't mind eating the same thing every day.

Okay. Now, I'm going to go over some of the biggest mistakes that I see with people's nutrition that that basically ruins their progress and is the reason why a lot of guys never get ripped and never get in shape. Okay. Number one is people that say, "I'll just track my protein." Guys, you need to have the proper balance between your carbs, your fats, and your proteins. So, tracking your protein is not enough. If anybody disagrees with that, look at my client results and look at my own results, and you guys don't look anything like us. Okay? So, please take some humble pie and understand that you need to track all of your macronutrients to actually get ripped and get good results. Secondly is using excessive cooking oil. You guys should not be cooking your food in oils. Okay? You guys should be using the sprays, the non-stick spray, and you guys should be using like 3 seconds at the most. It's like that's it. You shouldn't be using any more than that. And I see a lot of guys dumping a lot of oils in their foods, which at the end of the week, they're at a calorie surplus because they just ate too much oil. Okay. Also, uh, extra calories from the wrong condiments. If you're using the regular condiments, like the regular ketchup or any of like these sugar filled condiments, you're going to ruin your fat loss progress. If you're using creamer and sugar in your coffee, you're going to ruin your fat loss progress. And snacks during the day. I hate this snack thing. Snacking on peanuts and snacking on this, snacking on that. Guys, do you understand how many calories there are in peanuts and cashews and pistachios? You know what I'm saying? I like nuts. Pause. But they're so high calorie, guys. Any snacks that you're having dur during the day, you're just going to ruin your fat loss progress. Bottom line, you want to stick to the actual meals that you're eating. Also, point number four is weighing your foods raw and weighing your foods cooked. A lot of people have made this mistake and you guys want to actually understand the difference of weighing your foods raw versus cooked and how to do it properly. For anybody that doesn't understand that, go back and watch this video, how to track macros for fat loss, step-by-step guide, because that's going to give you the exact breakdown of how to weigh your foods, how to track your macros, and everything like that. Okay, last point, which is very common, is cheat meals. Okay, one meal can erase an entire week of fat loss. I've seen it happen before. I've seen it happen to guys. I've seen it happen to myself. Matter of fact, that was what was stopping me from making a lot of progress for years because I was always having cheat meals on the weekend because I would see these bodybuilders online and these people having cheat meals and I was doing the same, but it just wasn't working for me. So, be honest. Like, if you look down and you see that you have fat and pinch your [ __ ] stomach, bro, right? If you still have fat and you're doing any of these things, it obviously is not working. Okay? It's not working. So, cheat meals probably the biggest mistake on this list. Um, you don't want to do that. And if you are having cheat meals, you want to understand how to track these things, okay, properly, which like I said, watch the how to track how to track macros tutorial if you guys don't understand how to track macros.

Okay, now I'm going to give you guys a little supplement protocol. So this is a little like a bonus thing, right? So these supplements are going to help you um recover from workouts, optimize your actual like physiology, your biology, your hormones. It's going to make you feel better essentially. It's going to make you feel super human. So these are the lists that are vital in my opinion, the most important. And I purposely uh left off the fish oils on there because I've I've come to learn that fish oils the fats get oxidized. So basically fish oils not as important as I used to think they were. Okay. But bottom line, you got vitamin D3 and K2. You want to make sure you take the vitamin D3 that brings the K2 because it activates the D3. So if you're just taking D3 on its own, it's not as effective. Okay? And you're going to want to take 15,000 IUs to 30,000 IUs. Honcho, that's too much. Chat GPT says that I'm going to die of cancer. Well, I mean guys, if you want to keep following Chad GBT, then go ahead. That's probably why you guys look like [ __ ] because I guarantee you don't have a six-pack. So, understand, just do your own research, okay? Do your own research. Don't ask Chad GBT and you guys will realize, "Oh, damn. That's why Hunch saying that." Okay, vitamin C. You're going to take 1,000 milligrams with every meal. Okay? You could do that. Now, you have a multivitamin every day. And this is just going to help with normal bodily functions. And then you have the zinc, 50 milligrams a day. And you're going to want to take this with the last meal of the day. This is actually good for testosterone production as well. Okay. And magnesium glycinate, which is actually quite important, especially for guys that are working out. Um, and you want to take this before bed. This is going to put you in a relaxed state. It's going to allow you to actually get some good sleep. And then creatine, as all you guys know, five milligrams a day. Keep it basic. Don't load it. Just keep it at five milligrams every day.

Okay, now that's the nutrition side. Very self-explanatory, very basic. Part two, building muscle. How to actually maximize the amount of muscle that you guys are going to put on during this 90-day transformation. All right? Anybody that's telling you guys that you can build some serious muscle, only training two to three times per week is just lying to you guys. Okay? Just point blank and simple. 95% of people will not be able to train intense enough or hard enough to get enough stimulus from three workouts a week. I want you guys to think about that. Okay? There's two reasons why 95% of people will not benefit from three workouts a week. Number one, most people do not know how to train hard enough. Okay? This is especially true for beginners and intermediates. Okay? Now, you might think you're an advanced lifter, but I guarantee you, you're probably not an advanced lifter. Okay? I would consider myself an advanced an advanced lifter, but that's only because I've been training for 10 years. Okay? But most people don't even understand how to train hard enough to failure to make three workouts a week even effective. So if you haven't been training for 10 years, bro, highly suggest that you do not fall into this three workouts a week [ __ ]. Okay. The second reason why three workouts a week is not as effective is because you're going to have to sacrifice certain body parts. Okay, guys. The whole goal of getting lean and shredded is to look aesthetic. Have an appealing have an appealing physique. Okay. What happens with these three workout days a week is that you're doing longer workouts, but whatever muscles are being hit after the one hour mark, you're going to have to sacrifice those muscles, okay? Because you're just naturally fatigued. So, for example, if you're doing an upper body routine and it takes you two hours to do upper body, by the time you hit the 1 hour mark, everything that you train after that point, it's not getting optimally trained because you're already drained. You're already fatigued. And so what happens with these three workouts a week is that you're not able to actually develop a well-rounded physique and actually develop a balanced physique that actually looks good because what happens is you're not maximizing the actual muscles. Okay, because you're having to sacrifice certain body parts.

All right. Now, lifting weights more frequently also increases your metabolism. Okay, your your metabolic rate it gets increased the more that you lift weights, which is essentially how many calories you burn and how much fat you are able to burn. So the body needs a proper amount of stimulus every single week in order to actually maximize your muscle growth. Okay? And this was actually based off a study that they did. They realize that if people train one body part, 10 to 20 sets per week, that's the optimal volume to actually hit a body part. So, if you guys are following a workout routine or you guys have made your own workout routine, you guys can just sit down and analyze how many sets am I hitting of biceps this week? How many sets am I hitting of chest this week? How many sets am I hitting of back this week? If you're hitting less than 10 sets per body part, per muscle, yeah, you're not hitting the optimal amount of muscle stimulus. Okay? And this is based off scientific studies. So, you guys want to keep this in mind.

Okay? So, I'm going to go over some of the main points of what I call high stimulus muscle training, which is essentially just training the right way to actually maximize muscle and look like a freaking Greek god. So, like we said, you're going to want to do 10 to 20 sets weekly per muscle group. Okay? And that's the minimum requirement. Okay? If you're doing less than 10 sets weekly, you're not going to grow muscle, bro. I'm guaranteeing you you're not. Okay? You're leaving so many gains on the table. Shout out to the guys who work out three days a week. Okay? Shout out to Greg Gallagher. So, uh, 1 hour workouts, okay? You guys don't want to be in the gym for 2 hours. I think that's stupid. I think the most you should be in the gym is an hour and a half at the most. Okay? And you don't want to just lift four to five days a week, okay? 6 days a week, that would be viable for somebody who's very advanced, but four to five days a week is plenty, and it's going to be enough time and enough volume to actually get your muscles to actually start responding significantly.

Okay. Now, every set, you're going to train to failure. Okay? Science-based lifting is for retards. And I'm going to say that again. Science-based lifting is for retards. All of these people that you see online that are preaching about, oh, you want to train with three reps in reserve or two reps in reserve or you don't want to train to failure, they all look like [ __ ]. Okay? Just they they all look like [ __ ]. Because guys, one thing that I've noticed after being 10 years in the game, the people that look the best are the people that train the hardest. And in my own personal physique, when I train the hardest and I go apeshit crazy and I really train hard, I always get the best results and I always look better. So guys, every single set is taken to failure. And I hope you guys understand what that means. Okay. Now, your rep ranges, they're going to be between the six to 15 rep range. Anything bely six, you're not going to want to do. That's actually bad because you can actually risk injury and that's not going to actually build muscle. Okay. Another point that you guys are going to want to do is you're going to want to track your lifts every single week. Okay. Some of you guys have heard the word progressive overload. Progressive overload simply means progressively getting stronger every single week. So, doing more reps than last week. So, guys, you guys should be keeping a log of all of your lifts. That way, the next week when you go back into the gym, you're able to actually do one or two reps more than what you did last week. And then over time, you actually begin to increase your weights by about five pound increments. It doesn't need to be 10, 20 pounds. Just increase the weights by five pound increments at a time. Okay? Now, the thing at the bottom that says 3 second negative, 1 second positive, 1 second hold, if you're wondering what that is, a lot of guys, they'll they'll be pumping their their reps way too fast. Okay, you guys want to control the weight and you want to count 3 seconds when the weight is on the negative and then you want to actually hold the weight at the top on the contraction for 1 second. Okay? So, a 3 second negative and then a 1 second contraction just to make sure your time under tension is proper because guys, time under tension builds muscle as well. Okay, so these are the main tenants that you guys are going to want to focus on. And one thing that I don't think I mentioned is your range of motion. Okay, range of motion simply means that you're following through the entire range of the motion. If you're doing a bench press, you actually want to touch your chest with the bar. You want to go all the way down and all the way up. All of these points, if you guys want to screenshot it, these are the most important points in terms of building the most amount of muscle if you guys are actually following a workout program.

Okay. Now, these are the most common mistakes that I see with a lot of people's workouts that's preventing them from actually building muscle and building an actually aesthetic physique. And number one is lifting with improper form. Okay? And we've probably all done this, but guys, trust me, this is the biggest mistake is lifting with improper form. Because what happens is when you're working out your biceps, but you're going so heavy that you can't feel your biceps, you're not actually going to grow your biceps. So, you're only going to grow the muscle that you feel. So, if you're training chest and you're doing 100 pound dumbbells, but you're not feeling your chest, your chest is not going to grow. Okay? You want to make sure that you're lifting with proper form. You want to stop the ego lifting. And the best way to know whether or not you're lifting with proper form is to just analyze whether or not you're feeling it in the muscle. If you're doing a tricep extension, but you don't feel your triceps, yeah, your form is off. Okay? So, be sure that you guys are lifting with proper form instead of ego lifting. Another common mistake is you guys worry too much about form. I've seen some nerds, shout out to the nerds watching this video, they'll over obsess over the form to the point where they sacrifice intensity. Okay, so on one side of the spectrum you have all intensity and no form. And then on the other side of the spectrum, you have all form but no intensity. You guys don't want to be in any two of those camps. You guys want to be in the middle. You guys want to have good form with intensity because that's what's actually going to build muscle. Okay. Another common mistake, which you guys have seen me drink water throughout this whole video, is not staying hydrated. Okay. This is a big mistake, especially for people who work out in the morning time. You guys want to make sure that you're drinking at least 60 ounces of water before you actually go to the gym and train. A muscle, 70% of a muscle just about is made up of water. And so if you don't if you're not hydrated, your muscle is not going to be energized to actually be able to lift weight. You're not going to have a good pump. You're not going to have a good workout. And guys, you definitely won't be able to progressively overload. You guys will definitely not be able to get stronger as the weeks go on. So you guys want to make sure that you guys actually stay hydrated. Now, another common mistake that I see all the time is people when they train, they actually do pyramid style training, which essentially is they start with their lowest weight first and then they work their way up as the sets go on. You guys should be doing the opposite. Okay? You guys should be starting with your absolute best and heaviest weight first because that's when you're the most fresh and that's when you have the most energy. And if you lift your heaviest weight and your best weight in your first set, that's going to allow you to actually get more reps, which is going to allow you to actually build more muscle because you're actually training your muscles to failure. Okay? And then the last point here is full range of motion, which I already touched upon. Making sure that you follow the movement through its entire its entire range. I see this a lot on the squats, too. When people squat, they like to go way too heavy and they're not going all the way down. And guys, that's jeopardizing massively results.

Okay. And I got and I want you guys to understand this. Muscle growth is a survival mechanism. If you don't give your body a reason to grow muscle, it's not going to grow muscle. Okay? When when the cavemen were alive and they were hiking up mountains, the reason why we built bigger calves from hiking mountains is because the body wants to be able to survive that activity. So the body adapts so that we can survive. So the point is if you're going to the gym and you're not giving your body a reason to survive, it's not going to build muscle. So you guys have to train very intense and give your body a reason to say, "Holy [ __ ], if we don't build more muscle, we're not going to be able to lift 225 again, so let me build more muscle." And that's the stimulus, right? You have to push your body to the absolute limit to actually trigger that uh muscle stimulus response.

Okay? Now, these are four ways to know if you're actually doing it right. I said three ways at the top, but it should have been four. So, way number one to know if you're actually doing this right is if you get sore. The best test that you guys are training hard enough and to failure is if you're actually sore. Okay? If you're not sore, I'm guaranteeing you that you're not even working hard. Okay? Number two, if you're actually getting stronger every week. Okay? You guys should all be getting stronger every single week. Every single week, you guys should be getting stronger. If you guys are not getting stronger every single week, then you're probably not training hard enough. And guys, once you guys get lean, 13% body fat, 14% body fat, your strength levels are going to start to dip. That's normal. But up until that point, you should be getting stronger every single week. Okay, point number three. If you feel it in the actual muscle you're working out, so I already t talked about this. If you guys are not feeling the exercise in the actual muscle you're working out, like if you're doing lateral raises for your shoulders, but your shoulders aren't on fire, you're not doing this right. Okay? And you want to go back to point number one, which was actually mastering your form. Okay? And then last point, the the best one of the best ways to know whether you guys are training hard or not is if you guys are dreading to do another set. So what do I mean? Let's say you did 225 on a bench. You did two plates on a bench, you did six reps, and you went so hard and you're so tired that you're scared to do another set. If you feel that fear to do another set, and you're and you're like, "God damn, I gotta do another set." That's actually a good indication that you're actually pushing your body to the limit. Okay? Because the truth is like fear is a survival response, right? The body is going to trigger your fear so that you don't actually like hurt yourself. So when you guys feel that fear when you're in the gym like damn, can I lift this or can I go again? That's actually a good sign that you're actually pushing your limit and training to actual failure.

Okay? So that's pretty much it for the muscle building part. Okay? If you guys want to go back and take some notes because I did go through a lot, you guys can do that. Part number three is going to be the fat burning activity.

Okay, now I want you guys to pay attention. People who are in physically demanding jobs that require movement and activity, they always have an easier time getting ripped over people who are sedentary. So, I've seen this a lot, especially out of the hundreds of guys that I've coached. The guys that are in active jobs, construction, um, they're moving around at their work, okay? They're moving around up and down, they always have the easier time getting lean. And then the guys who are sedentary and like sit at a desk like they have an office desk job. Those guys have the hardest time getting lean. Okay? And you guys need to understand that. So this shows how important it is to implement activity and movement into your daily routine in order to actually get ripped, especially true for people that are desk workers.

All right. Now, most people online, again, they're going to tell you, "Hey, you just need to hit 10k steps per day." Okay? But I dislike that approach for legitimate reasons. And it doesn't allow you to actually control the intensity of the activity. Most people online, they're going to tell you, "Yo, I'm doing 10k steps per day. Let me see the six-pack, bro. Is that working out for you?" Because most times it isn't. So, I'm going to explain to you guys why tracking your steps is not as effective as actually just utilizing a cardio machine. So when you track your steps, whether it's through a watch or through your phone, your steps are actually not accurate all the time. They're actually off by a couple thousand steps. So some days it could say 10,000. Another day it could say 8,500 or 8,000 and that could be an inaccuracy and they've actually documented and proven that that's the case. Whereas if you're if you're utilizing a cardio machine, the cardio machine is always precise because you have a set time. If you did cardio for 25 minutes, you know that you did cardio for 25 minutes. Okay? And because you know what you did, then you're able to know what to increase or what to adjust if needed. Okay? So, the other point is when you're tracking your steps, you cannot control the intensity of the steps. Okay? And sometimes when you're going through a fat loss phase, you want to actually control the intensity of your cardio because that could help burn more fat in certain cases. So, when you're using a cardio machine, you can actually track and control the intensity of the cardio to facilitate more fat burning. So, if you're doing the stair master and you're on level four, you know that you're on level four. So, that so you can actually increase that to level five or six. If you're on a treadmill and you're on incline level eight, you know that you're on incline level eight, so you can actually increase it to 10 or 12. But when you're just tracking your steps, you don't know what pace you were at when you were doing those steps. There's no way to actually control the actual intensity of those steps. So tracking your steps becomes actually ineffective to actually getting maximally ripped, guys. And I hope you guys are understanding this. Lastly, when you're tracking your steps, there's no structure, okay? And that just adds complexity. You're just going about your day, moving around. It's the end of the day and you realize you're at 6,000 steps and you got 4,000 left to go. And then you just try to make up for it. Whereas, if it's just cardio machine, right, you know the exact time. Okay, today I need to do 30 minutes on a treadmill and these 30 minutes are going to burn 200 calories for example, right? So tracking steps is actually ineffective versus actually just using a cardio machine and I hope you guys understand that.

So let me give you guys some tips on how to actually implement the proper cardio routine. So number one is just pick any cardio activity and keep your heart rate at around 130 to 140. Okay, you can use the treadmill, the elliptical, the stairmaster. If you like the biking, you can do the biking. Okay. And you're going to want to just start 25 minutes post-workout. So, you're going to want to implement cardio activity after you lift weights. And you're going to want to start at 25 minutes. And guys, do not skip this, not even one day, because consistency is very important. And if you skip this cardio after your workouts, you will not get shredded, guaranteed. I've only met a single guy, I've only met one 40-year-old guy, because I mostly coach guys in their 40s, who actually has gotten shredded, okay? Without doing any cardio. It's only been one guy out of hundreds. Everybody else has needed to do cardio. So, you're not the exception to the rules. So, just understand that you're going to have to implement a daily cardio routine, especially after your workout.

Okay. Now, if you live a sedentary lifestyle, you're an office desk worker, please be aware that you'll definitely have to ramp up your cardio time as you go along in the fat loss phase. You know, to continue making fat burning progress, the answer, guys, isn't only to lower your calories. You're going to want to increase your cardio time. And that might go up to 30, 40, 50, 60 minutes a day, especially if you guys are sedentary and you guys are working from a desk.

So let's talk about how to actually troubleshoot your progress. Right? So, some of you guys maybe been following along and then you guys ran into a point where you're actually stalling with your fat loss progress. The scale isn't going down. What do I do from here? Right? So, every single week, you should weigh yourself to actually gauge the progress on the scale. Okay? Okay. The reason you want to gauge the progress on the scale is because as long as the scale is going down 1 to three pounds every week, you can actually be sure that you're actually burning fat and building muscle. Because if you're following everything I said before, it's all designed to actually burn fat and build muscle, right? So, if you're dropping within one to three pounds off per week, you're within a good weekly range. I typically don't like guys to lose more than three pounds a week unless they're super obese and super fat.

Okay. Now, if you begin noticing that your fat loss begins to stall, there are a couple things that you're going to want to check before making a change to your nutrition or your routine. Okay? Number one, your digestion. You guys should be pooping at least one time per day. If you guys are not pooping one time per day, that could be the reason why your fat loss is stalling because your digestion is being clogged up and you're not digesting the food and you're not processing the food that you're eating, making you to actually stall with your fat loss and weight loss for the week. Okay. A common fix that you guys can do for this is increase your fiber. Okay, 30 grams of fiber a day minimum if you're having issues using the bathroom. You can also use like a fiber supplement to help push all of that out as well. You can also add mandatory vegetables to every single meal, okay? And that's going to help you guys to

Actually, start digesting the food, and that's going to kickstart your fat loss progress. Again, another issue that I see all the time, guys, having poor sleep can actually stall your fat loss progress. And this is something that's important for you guys to understand because a lot of people don't even realize this and they think that if they sleep three hours a day that they're going to get ripped. Guys, you need to actually prioritize sleep because even though sleep might not stop people from making progress for one or two months, later down the road it's going to catch up to you and it's going to bite you in your ass. You know what I'm saying? Guaranteed.

So, poor sleep can stall your fat loss progress. If you actually start to focus on getting seven to eight hours of sleep, you guys will literally see that in a week, you can drop up to like five to six pounds. Even in one day, you can drop three to four pounds because when you don't sleep, your cortisol levels are high. And when cortisol levels are high, that's actually disabling you from being able to burn fat and it's actually making you hold a lot of water weight.

Okay, last point here, your water consumption. You want to make sure that you guys are drinking a gallon a day. This is going to help you digest all your food. This is going to help you burn more fat, which you can even search on ChatGPT, which is true. This is going to help you actually lose water weight. So, hydration, sleep, and digestion. You're going to want to make sure that these three things are checked off before you start addressing your nutrition or your actual cardio routine. Okay? Either one of these three things can stall fat loss progress throughout the week. All right?

Now, if all of those things are on point, then we can move towards making an adjustment to your nutrition plan or your actual routine. All right? Now, it's important that you guys understand you do not want to lower your macros unless it's actually needed. Okay? If you lower your macros before it's actually needed, this can lead to slowing down your metabolism. Okay? I want you guys to think about that. If you guys start to lower your macros too early on in the process, your metabolism can slow down and your ability to actually get ripped can actually get [ __ ].

So, adjusting your nutrition, let's talk about how to do that. The main macronutrient that you guys are going to want to adjust is going to be your carbohydrates. You're going to want to lower your carbohydrates from 30 to 50 grams when your fat loss actually is stalled. All right? At the same time, you can also increase your cardio by 5 to 10 minutes. So, for example, if you're eating 200 grams of carbs and you're doing 25 minutes of daily cardio, you're going to want to then lower the carbs to 170 grams of carbs, 160 grams of carbs, and you're going to want to increase that cardio by 10 minutes up to 35. And doing those two things are literally going to start your fat loss progress right up again. Okay? You know that you're doing this right when you weigh yourself the next week and you notice that the scale is down again at the end of the week. Okay?

Now, one thing that I want to go over, once you repeat this process, let's say you adjusted your nutrition a couple times, you've adjusted your cardio a couple times, and you're two months in, three months in, four months in, once your carbohydrates begin to get low, underneath 100 grams, you'll typically want to implement one high carb day per week. Okay? And that high carb day per week is going to be two to three times the amount of carbs that you're having. So, for example, if you're having 80 carbs, you can have one high carb day a week where you're having 200 grams of carbs. And what this is going to do, guys, this is actually going to spike your metabolism so that you can continue burning fat at a higher pace, preventing your metabolism from slowing down, okay? And this is going to continue your fat loss progress. So, this is something that a lot of guys don't know. You want to actually have a high carb day a week when it's proper because it's going to actually allow you to continue burning fat over a long period of time because if you don't do that, you're going to stall and your metabolism is going to shut down. Okay.

Now, what you're going to want to do is literally rinse and repeat the same process, guys. Like I said, 90 days is a great time to actually make a crazy transformation like I showed you mine and like I showed you with the guys I work with. So, if you literally just rinse and repeat the same process, this is how anybody can get to 15% body fat. And if anybody's asking me, "Yo, Honcho, what should my workout routine be?" Take the workout section that I gave you and just Google like bodybuilding.com weightlifting routines, right? Or strong bodyweightlifting routines and just make sure that it matches what I'm saying and just execute. Because guys, the most important part of this whole thing is consistency. As long as you're consistent, you guys will get results and you guys will achieve a transformation. All right.

Now, I'm going to go over some common mistakes that I see happening often. Number one is not working out hard enough, guys. When you train and you train hard, it's actually going to raise your metabolic rate, which means it's going to ramp up your metabolism so that you can burn more fat. If you're just going in there laxidasical and halfassing [ __ ] and not training hard, you're not actually sparking your metabolism. Okay.

Another mistake that I see is people don't increase the intensity of the cardio. So after a couple weeks when you start to make those nutrition and cardio adjustments, you want to actually increase the intensity of the cardio as well because your body adapts to whatever it is that you're doing. So if you're doing level eight incline, you're going to want to get it up to 10, 12, and 14. Okay? You're always going to want to increase the intensity of the cardio over time because the body adapts to it. Okay?

Also, the psychological warfare of feeling flat. And this is what gets a lot of people. When people begin to enter a fat loss phase and get ripped, they start to feel small. They start to feel flat. Your workouts suck. You feel like [ __ ]. You know what I'm saying? You look shriveled up because you feel like you're shrinking. And this causes a lot of people to quit. You know what I'm saying? So, there was a video that I made is um, you'll have to get flat to get lean, right? You guys are going to want to watch that video because it's going to give you a full breakdown of actually how to go through this flat phase and how to go through this entire process without giving up and actually sticking to it. And I also give you guys some good macronutrients and diet advice in that video.

But guys, that's pretty much it, man. For anybody watching this video that stuck to the end, man, if you actually want to fast track your progress to getting ripped and you don't want to guess and you don't want to do all of this stuff yourself, just apply for one-on-one coaching below. I promise I'm not going to yell at you. We're going to see exactly where you're at and where do you want to get to and how long it's going to take for you to get there. And then we're going to see if the program actually can be of help to you. You know what I'm saying? But those are my results that I've gotten from my clients. You guys have seen it on this channel. Certified results. Anybody that's looking to actually get that elite physique and they want to shortcut their way there, coaching is the way to do it. You know what I'm saying?

So guys, there you have it. Um, let me know what you guys thought of the video, man. That's pretty much it. Hope you guys took some notes. Hope you guys found that helpful. South Puncho checking out. Peace.