- What's going on, everybody?
It's your boy, Tanner Wideman of BarbarianBody.
Today, I'm gonna be sharing with you guys
my very simplistic process for building up muscle mass
and losing fat at the same time.
You guys know the drill.
Let's get straight into this one.
Alright, now we've got the obligatory shirtless portion
of the video done,
let's get straight into it.
I'm gonna be sharing with you guys
my personal, simplistic strategy.
This is what I do first,
before I get into calculating all these numbers,
before I have to follow some strict routine,
I follow this and start losing fat,
and building up muscle mass quite significantly,
and, in fact, I don't even really do too much
of the calculations anymore.
You're gonna love this.
So, the first question that I get
from guys looking to lose fat and build muscle,
is what's my calorie deficit?
What's my calorie surplus?
Before we get to that,
we're gonna handle the foundation here,
crush it with that,
and you will see significant results
simply just from doing that.
So, the first step that I make right here
is called error hunting,
and what error hunting simply is,
is I reflect on what I've been doing wrong
for the past two to three weeks with my diet.
There's three main things that I take into account.
Number one, alcohol consumption during the week.
Number two, eating snacks and bad food during the week,
so within the house.
Number three, how poorly that I'm eating
when I go eating out on the weekend,
in addition to alcohol consumption.
Now, I recommend that you do this
with a piece of paper and a pencil,
'cause once you see it down on a pad of paper,
that's when you really go wow, that's bad.
And typically what's gonna happen,
is I'm gonna create this long list of errors
that I'm doing with my diet,
and I instantly begin circling the really easy ones
that I can make changes with, as of right now.
So, if I notice that I've been drinking two to three beers,
you know, two to three nights per week,
during the week day, that's one.
At this point, now, I wanna lose some fat.
I'm just gonna instantly take that away.
I noticed that my Uber Eats delivery app
has about four or five deliveries for Saturday and Sunday.
Now I'm gonna go for two or three.
If I notice that I've been having
a lot of Welch's snack packs, those are delicious,
and rice crispy squares (laughs),
and rice crispy squares, then guess what?
I'm gonna cut them out,
and I'm gonna do the very simplistic process
of purging my kitchen,
to make it really easy to succeed.
And when I mean purge my kitchen,
your kitchen likely has some really good-tasting shit
that you would love to eat at any given moment.
What you do, is you get rid of 80% of it.
So, now that you've taken about 80% of your distractions,
of your most unhealthiest and tastiest snacks,
well, now you're gonna make this a lot easier
to actually commit to not eating that stuff during the week,
because when you're hungry,
you're gonna go into your cupboards,
your pantry, and your fridge.
You see the stuff there, the good stuff,
Fruit Gushers, Fruit by the Foot, Jos Louis,
you're gonna be like, dude, I gotta have one.
So by taking it out, you really make it easier for yourself
to commit to these things,
and again, this is personally what I do,
and I've noticed that I've been consuming my alcohol
during the week, guess what?
Not gonna be picking up alcohol.
I'm not gonna be storing extra alcohol at my place,
in my alcohol cabinet.
I'm not gonna be having beers in my fridge.
I need to purge everything,
so there's no distractions, no temptations.
The next step is to start to add things
into my routine, as well.
Now, we need to focus on more of the muscle building,
so I want to get more protein.
First step I do, is I'm gonna go hit the grocery store,
and get myself one to two, sometimes three,
cooked chickens during the week.
Mix it with some rice.
It's a super cheap meal,
'cause it's gonna help me consume more of my protein,
and it's gonna be a clean source of protein, as well.
Now, that's typically gonna cover me for my lunches.
When it comes to dinners, I'm also gonna reflect
and, okay, it looks like I haven't been cooking,
so I gotta get back into the habit of doing that.
So, I'll probably hit the grocery store on a Monday.
I'll pick up the usual stuff.
You can see a couple of clips
of the types of foods that I like to get,
and it commits to cooking myself dinner
about every two days,
because if I cook enough dinner for the one night,
it'll probably last me for the second night.
And these dinners are typically
stir-fries filled with vegetables,
and lean sources of protein,
either ground turkey or chicken breast.
Now, the main goal with the chicken,
with the stir-fries, with all that,
is to get one gram of protein per pound of body weight.
If I'm noticing that I need to lose fat
and build muscle mass simultaneously,
there's a good chance I wasn't even hitting
my one gram of protein per pound of body weight,
so now I gotta be a little bit more strict with it.
Okay, so when it comes to my training,
again, I'm gonna be reflecting on,
what have I been doing for the past two to three weeks?
Okay, I really have not been on top of my workouts.
Now, this will typically happen to me
around seasonal times, such as Christmas,
but if I haven't been training,
I'm gonna go, okay, which days was I not training?
After that, I need to get recommitted to my schedule, okay?
I'm gonna workout Monday, I'm gonna workout Wednesday,
and I'm gonna workout Friday.
Now, if I'm really getting serious with this,
then I might add in even a fourth day,
and I might do Monday, Tuesday, Thursday, Friday.
Wednesday, rest day.
So, after I've got that covered,
I need to, again, refer back to what I've been doing
the past two to three weeks.
What's my intensity been like?
Have I been dicking around on my phone?
And, guys, when I'm dicking around on my phone,
it's for you guys.
It's so I can build the brand,
complete the orders and stuff.
Regardless, it's not acceptable in the gym,
so if I've been doing that, I need to go come on, man.
When we're in the gym, we're supposed to be working out.
Build the brand outside of those times.
So, I really have to reflect on that.
What's my intensity been like?
Have I been strict on my rest periods?
Have I really been challenging myself
with intensity increases on my final set?
Things like drop sets, rest-pauses,
forced negatives, half reps.
Have I been doing that?
No, okay, now we need to apply those
into the routine, as well.
Now after I've gotten the resistance training portion
of the workout done,
the next question is, okay, what about my cardio?
Have I been doing that?
No, I've been getting, like, one,
maybe two of those cardio sessions every week.
Now, we need to add that to the schedule,
and I draw out my schedule.
I've got a really big whiteboard.
You can actually probably see it right there,
and what I do is when I'm really trying to stick with this,
I'll draw what my exact routine is on there,
keep it up there forever.
And that's pretty much the process.
Once I have all that laid down pat,
and I'm consistent with it,
after two or three weeks I notice,
guess what, I have lost a lot of fat
and built up a lot of muscle mass right there.
I am pretty happy.
What the main problem was,
was that I just didn't have my routine.
I didn't have the foundation laid,
and you know what?
I don't really need to focus on doing
an exact calorie surplus,
or an exact calorie deficit, or my exact macros.
Protein I do recommend that you keep track of,
because too many guys miss that,
but having my exact protein, and carbs, and my fats,
and all that stuff, I'm not into that.
I like simplicity.
So that's, personally, how I like to do it.
So, there you guys go.
That concludes today's video
on how I, personally, like to,
in a very simplistic process, build muscle and lose fat.
Other than that, guys, if you made it this far in the video,
be sure to leave a comment
letting me know exactly what this is.
Yes, we brought him back,
so I can see if you guys made it to the end of the video,
and, also, so we can throw off everybody else
in the comments section when they go,
why is everybody commenting white deer with golden antlers?
If you guys enjoyed the video,
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Thank you so much for joining me, you guys.
I will see you all in my next video,
or the next, yeah, I'll see you there.