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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Happy monday everyone! I know many of you like this casual, unscripted "walk-and-talk" style video, and honestly they're much easier for me to produce, so I figured I'd go with one of these talks this monday. Anyway, I've got a new Pull Day Science Applied video on the way Thursday and then a few vlogs in California after that. I hope you enjoy the video and I'll see you all soon!
he is really a nice guy
Once you return back from a diet Break, Then where should your deficit be? The same as what it was before or even lower than what it was before?
Which one was the protein modified sparing fast? How does that work?
5’10
160 pounds
Flirting with 9% body fat currently
You’d be surprised how big I look even though I only weight 160. Having average bone structure thickness and average legs probably is another reason why
I dindt know how low Im in carbs
Breakfast: Im having 6 eggs in the morning (only eggwhite)
Morning snack: A zero carb shake (30g of protein) with water + 100g of strawberies and 100g of blueberries
Lunch: 200g of smashed potatoes + 200g of ground lean beef or 200g of chicken
Snack: a yogurt of 90 calories and 15 grams of protein
Dinner: the of lunch
We need this video remade in 2026
8:28 seated dumbbell shoulder press
This video is exactly what I needed! Thanks for breaking it down so clearly.
I'm currently follow The Essentials program, at 8:30 shouldn't we put more stretch and just go way lower almost making the dumbbells touch the side of the lateral delts?
How can you be so strong and smart but at the same time be 5’5? I guess some people really can’t have it all.
I just turned 52. 2 years ago I was 25%. Im now 9% headed to 8%. 1000 calorie deficit per day for the last 6 weeks to go from 12% to 8%. No refeeds, balls out. Im eating 3600 calories a day and buring 4600-4700. All inclune walking. 6 degree incline, 3MPH. 3-4 hours a day split up into 3 sessions. Hypertrophy traing 5 days a week. 70% of my normal volume. Training legs become dangerous during last 3 weeks with all the leg fatigue from the incline walking. Pumps absolutely disapear and everything looks flat AF. Its a slog. But the whole age excuse is pure BS. If you acheive 1000 calorie deficit per day, you will looose 2 lbs per week.
8:30
I wonder how many bodybuilders get lipo?
8:28 Seated DB Shoulder Press
8:40 is that chest or shoulders?
He probably lost the extra few pounds when you cut his carbs out because he lost intramuscular water from the glycogen depletion.
I followed the "seated dumbell shoulder press" link in the 5x a week essentials program and it brought me here. I think the link is incorrect.
Sometimes people motab Chan wit time doe. I used to be lean but now I'm 32
Zero carbs for natural bodybuilders is the worst strategy you could use.
Your program lead me to this video for dumbbell overhead shoulder press, but there is no technique taught here