IT'S TIME TO GET RID OF THIS | Fat Loss Week 0

Summary

The video marks the beginning of a fat loss journey, titled 'IT'S TIME TO GET RID OF THIS | Fat Loss Week 0' by Chubbyemu. He reflects on his past success in losing weight and addresses the excuses that have accumulated over the years, leading to his current state. Determined to change, he re-hires his former coach, Shelby Starnes, and outlines a simple diet and exercise plan. The diet involves six meals a day with controlled macronutrients, while the exercise plan includes cardio and high-volume training. Despite some health setbacks and poor sleep habits, Chubbyemu is resolute in regaining his former physique, stronger and leaner than ever, by the end of his journey.

Highlights

• Chubbyemu gears up to reclaim his health by eliminating excuses that have held him back for years 💥.
• A proactive step was hiring his former coach, Shelby Starnes, signaling his commitment 🔄.
• Simple yet effective diet plan: Six meals, macronutrient control, and flexibility 🍽️.
• Incorporating various cardio routines to increase endurance and burn calories 🔄.
• Acknowledging personal struggles, like posture issues and sleep habits, which he plans to overcome 🌙.

Key Takeaways

• Excuses can accumulate, but self-awareness is key to change 💪.
• Hiring a coach can re-establish accountability and boost motivation 🎯.
• Structured diet with controlled macronutrients can kickstart the weight loss journey 🍏.
• A mix of cardio and high-volume training is essential for comprehensive fitness 🏋️.
• Despite setbacks, perseverance builds character and health 🛡️.

Overview

Chubbyemu, in his video 'IT'S TIME TO GET RID OF THIS | Fat Loss Week 0,' shares a heartfelt narrative of regaining his lost fitness. He candidly discusses how the hustle and bustle of his career led to a decline in health. Now, filled with renewed determination, he seeks to reverse this downward trend by shedding excuses and embracing his healthier self from a decade ago.

Setting the stage for his transformation, Chubbyemu re-engages with Shelby Starnes, his coach from earlier success, to guide him once again. His plan is clear yet flexible, including meals crafted to balance proteins, carbs, and fats, alongside a training routine that reintroduces his body to the rigors of exercise. Despite physical and lifestyle challenges, Chubbyemu remains committed to building a better physique.

This transformation isn't just physical; it's a mental overhaul as well. Chubbyemu recognizes past patterns that led him astray and is now driven to establish new habits. From diet to exercise, every step is documented, demonstrating a holistic approach towards achieving a healthier and happier life. His journey is a testament to resilience, with a promise to himself to emerge stronger and leaner than his past self.

Chapters

• 00:00 - 01:00: Introduction and Background This chapter, titled 'Introduction and Background', sets the stage by expressing frustration towards excuses, emphasizing the speaker's determination and past success in achieving significant weight loss. Specifically, they recount losing 60 pounds over 16 weeks a decade ago, addressing common misconceptions, such as the use of steroids or photo editing. The underlying message is one of genuine commitment and the drive to maintain a consistent gym routine.
• 01:00 - 03:00: Realization and Self-Judgment The chapter titled 'Realization and Self-Judgment' explores the theme of personal growth and self-improvement. The narrator reflects on the importance of being better each day than the previous. This continuous self-betterment is highlighted as a key realization or goal.
• 03:00 - 06:30: Diet and Nutrition Plan The chapter 'Diet and Nutrition Plan' reflects on the personal journey of prioritizing health amidst a busy lifestyle. The narrator recounts a period when they worked excessively, up to 80 hours a week, which led to deprioritizing their health and fitness goals. Over time, they recognized this shift in priorities wasn't right, as they had once valued being stronger each day. This realization marks a critical point in reassessing their approach to diet, nutrition, and overall well-being.
• 06:30 - 09:00: Cardio and Training In this chapter, the speaker reflects on the reasons behind their physical appearance, acknowledging that they can't judge others based on looks, but can judge themselves. They attribute their current state to their lifestyle choices, specifically the times they opted to eat unhealthy food, skip gym sessions in favor of playing video games, creating YouTube content, or socializing and drinking with friends. The speaker seems to be candidly accepting responsibility for the outcomes of these choices.
• 09:00 - 10:00: Challenges and Resolutions The chapter appears to delve into themes of self-discipline and personal development. The speaker reflects on their journey over the past decade, focusing on the diet and physical regimen they adopted 10 years ago. They emphasize how these practices have shaped their work ethic and contributed to their success. There is a poignant moment of self-reflection, where the speaker speculates on how their past self, referred to as Bernard, would perceive them now, suggesting a sense of dissatisfaction or high standards.

IT'S TIME TO GET RID OF THIS | Fat Loss Week 0 Transcription

• 00:00 - 00:30 [Music] excuses I'm so sick and tired of excuses ten years ago I lost 60 pounds in 16 weeks no I didn't take steroids no that picture did not Photoshop I had a genuine desire to be at the gym every
• 00:30 - 01:00 single day so that before that day I would be better than I was to day before [Music]
• 01:00 - 01:30 but several years later I started working I started being busy I worked 80 hours a week for several years of my life somewhere down the line I said I don't have time to go to the gym some more down the line I said I don't have as much time for my health anymore somewhere down the line I said being stronger today than I was yesterday is no longer one of my priority and that's simply not right I said in my fat
• 01:30 - 02:00 shaming video that you can't judge somebody based on their appearance but I can judge myself I know why I look like this I know all the facts food that I eat I know all the times where I say I don't want to go to the gym I want to play video games instead I don't want to go to the gym I want to make this youtube video instead or I don't want to go to the gym I just want to drink with some my friends instead the result of that is this
• 02:00 - 02:30 I don't take any medicine anything that I eat manifests itself in my physical form there are no excuses horses that diet I did 10 years ago and how we're lifting both built my work ethic to become a more successful person if 10 years ago Bernard were to come back and see me today he wouldn't be happy with this he wouldn't be happy that Bernard
• 02:30 - 03:00 now has given up on his health given up on the very ideals that built the person who he is today back then I wanted to be a better person every day in every sense April 4th 2010 409 p.m. meal number 4
• 03:00 - 03:30 sweet potato and 10 years later I am almost that person except for this I eat a lot of burrito bowl oh look what I'm eating again it's Chipotle three days in a row three wonderful days I could eat this every single day of my life so we're going to get back there today I have hired shelby starnes my coach from 10 years ago when i lost
• 03:30 - 04:00 to weight the first time today is the start this is the very first weight loss block and we will get my life back together [Music]
• 04:00 - 04:30 for the diet we are starting off very easy it is six meals all the same 50 grams protein 30 grams carbohydrates 15 grams fat except for the very final meal where there's no carbs that's it we're going to start very simply but this is roughly the number of calories that we're going to be consuming a day now I say roughly because we don't count things alike the protein in peanut butter if we use
• 04:30 - 05:00 peanut butter for fats we only count the fat content if we use oatmeal for carbohydrates we only count the carbohydrates and if we use chicken for protein we only count the protein in the chicken not the fat or the carbohydrates so you might be wondering what foods can you eat well we're on a diet here well here's some examples for carbohydrates we can use raw fruits which will wash Shelby requests that I eat fruit at least once a day we can use boat meal we can use rice
• 05:00 - 05:30 brown or white doesn't matter we can use potatoes we can use sweet potato and we can use this Ezekiel bread there is a few more options but you need to be reasonable and these are probably the most options for proteins this is probably the easiest one we can use a mix of whey and casein we can use chicken breast not drumsticks we can use lean turkey which is 93 7 that 7 percent fat and we can use eggs mixed in a ratio of one whole egg to six egg whites quite
• 05:30 - 06:00 a bit different than the eggs that I was eating earlier now for added fats we're going to use natural peanut butter macadamia nut oil olive oil fish oil and those are the only fats I'm going to use this time around for this plan every other meal can be a shake that I can eat three solid meals and three protein shakes mix with oatmeal and some peanut butter or some other fat this saves me so much time now cardio is
• 06:00 - 06:30 built into the plans that shall be starring you for the base plan we're going to do two 30-minute sessions before breakfast we're going to keep my heart rate at 70% of my maximum that's calculated by age and then we're going to do two days of high-intensity interval which means we'll do a five-minute warm-up and then for 15 minutes each minute we're going to have 45 seconds where we're at steady state and then 15 seconds where we go to a full-on sprint after that we have 10-minute rest so that's a total of four
• 06:30 - 07:00 cardio sessions a week I'm surprised Shelby took over my training we're doing five days a week high volume training which means we're doing a lot of reps more rats than I would like I'll have another video highlighting my training but I haven't yet he took over my training because my body is very much untrained you can tell from these pictures I'm not trained at all actually a far cry from what I've been doing ten years ago these workouts are tough there's high high high reps
• 07:00 - 07:30 for some of these cents as I'm starting this not everything is perfect in fact I have some major issues the day before I was going to start this program it tweaked my back on the squat if there's one thing you noticed about me in some of these videos I have severe posture problems that involves my head and neck my head is too far forward my shoulders have now rolled forward and this puts additional stress on my back add on to
• 07:30 - 08:00 the fact that my hamstrings are always tight means that that was the recipe for this particular disaster Shelby wants me to train through it and I've had this injury before I don't think it's a huge deal it's just a minor setback second I have an awful sleeping cabin I go to sleep at 12:00 or 1:00 o'clock I wake up at 5:00 every day that's a residual from working for 80 hours a week I'm always thinking about things I don't sleep until late I wake up early because
• 08:00 - 08:30 I'm still thinking hitting when you don't get enough sleep you don't recover properly when you don't recover properly how are you going to do a high-volume training plan how are you going to get up early for cardio in the morning before breakfast anyways it is time to stop thinking time to stop talking and time to start doing we will get back into that physical shape and sometime during 2017 I will be better I will be
• 08:30 - 09:00 stronger I will be leaner and I will be in better condition that I was 10 years ago enough is enough and no more excuses [Music]