BEST Workout & Diet ADVICE for DATING | How to Build Muscle & Lose Fat FAST

BEST Workout & Diet ADVICE for DATING | How to Build Muscle & Lose Fat FAST

- in Diet Tips

Wanna know how to build muscle and lose fat fast at the same time? Well today, I’m gonna teach you how to do it! Trying to gain muscle fast or lose weight fast? Whichever you’re looking to do I teach you how to do each, I also show you my best diet tips here too. Check out my workout and diet below.

(just google these and look at the pics if you don’t know what they are, none of them are complicated)

Monday: Chest
– Bench press 4×6 (4 sets, 6 reps per set)
– Dumbell fly 4×8
– Decline bench press 4×6
– Tricep pushdowns 4×8
– CARDIO: 15 min intervals on treadmill

– CARDIO: 15 min intervals on bike

Wednesday: Back & Biceps
– Deadlift 4×6
– Seated row 4×8
– Lat pulldown 4×8
– Barbell curl 4×8
– Dumbell curl 4×8
– CARDIO: 15 min intervals on treadmill

– CARDIO: 1 hour playing football outside with friends

Friday: Legs & Shoulders
– Squat 4×6
– Leg press 4×6
– Leg extension 3×10
– Leg curl 3×10
– Calf raise 3×10
– Shoulder press 4×6
– Front raise 3×8
– Side raise 3×8
– Rear delt fly 3×8
– CARDIO: 15 min low intensity (level 4) on treadmill (you don’t need to do high intensity cardio on leg day)


This is what I ate yesterday. I change it a little every day but this will give you a general idea of what I eat.

Breakfast: Fruit and vegetable smoothie (hemp milk, banana, frozen fruit, kale, lettuce, hemp protein powder), and oatmeal.

Lunch: Nut burger (from Whole Foods frozen aisle) with lettuce, tomato, slice of avocado, and rye bread.

Dinner: Bowl of quinoa, black beans, lettuce, cucumber, mushrooms, and corn.

Netflix-watching snack: Small bowl of blueberries, 1 banana, and a D’s Naturals protein bar you can get here (not an affiliate link and I’m not sponsored by them, I just like them):

I also recommend supplementing Vitamins D3, K2, and B12.


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Background Music by: Superstaar Beats & PatternBased


  1. How to dress well video coming out next week…


    Don't forget to follow me on Instagram @iambasedzeus

  2. Just saying thumbnail pic isn’t the same guys


  4. Not for me but great video. Straight to the point. No bullshit all great info X'D

  5. I have one question if in my work 8 hours and in this hours I walk 5-6 hours you think I need so much cardio?

  6. I think the guy without the shirt is Frank Medrano

  7. Best fucking video I ever seen

  8. Most helpful vid ever

  9. I am skinny af , i want to put on some weight and build muscles too , i don't have any idea how i am going to do that.
    (edit) I saw the video btw it helped.

  10. fuck man you rock. you are better than those shirtless assholes giving shit

  11. 4:06 was funny😂 just take 500 away

  12. Stop cruising in my chritan channels

  13. Take it from the animated be guy

  14. Fuck do I do Saturday and Sunday😂😂

  15. You are amazing I subscribed

  16. 3:57 or, instead of cutting down on eating, just do more cardio…

  17. I cut out all crisps and chocolate been going to the gym 5 times a week and lost a stone in 3 weeks there's a time to say enough is enough

  18. that guy on the thumbnail worked soh hard on those weights that he even changed color

  19. This Guy is genus Most helpful video

  20. I still like ur voice too much

  21. Can you also use it as a skinny if you eat more?

  22. Finally a Video that gets straight to the point.

  23. meh ill probably not do anything still of all that

  24. Great Advice from a true God

  25. Great advice and video thank you…!

  26. One fucken great video

  27. i dont have a gym membership so imma just do like. homework outs.i have wieghts thought (not serious ones but meh)

  28. Wow these was Basic AF! Must try!!

  29. Eloquently funny speech

  30. Wish I knew what to do with my knee injury that just won't frigging heal. 4 years, and it's only slightly less painful then it was, even got a expensive MRI done and they couldn't see what was wrong other then it's inflamed and the cartilage is worn.

  31. Video idea:
    Working out on a Budget
    Diet on a Budget

  32. Guestimate the amount of Calories u eat a day?

    BRUH, I be lucky if I ate a meal a day….srly….
    I'm 18…6.1ft 205pound… evicted yet still living in my apartment illegally (they don't know)… job…no school… aunt doesn't get much…… barely eat a day…..(today I ate 2 oranges and a slice of bread)….I work out daily(50 push ups, sit ups, squats, 1mile run)….beat my meat every night……yet I'm still barely losing weight…I've been at this since 2017…..only lost 6 pounds…… slightly muscular…..
    Goal: join military….gotta get fit first


  33. I legitimately got ad where a guy rumbles on for 15 mins just to give one tip. 😂😂. Coincendence?

  34. subbed liked hit the motherfucking bell because you're a goddamn hero man

  35. Now I feel bad, because I am usually 2 hours in the gym. I do 30 minutes of intense cardio and then 1-1,5 hours of intense workout full body front / back depending on the day .

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