How to Get a Chiseled Chest (From ANY Body Fat Level)
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Date: 2026-01-23
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Comments and reviews: 20
duacot6633
I've dropped 60-70 lbs since August. My calorie intake has been 700-1200 a day with 1500-2000 calories once every two weeks. All whole, natural, and raw foods. Quit all alcohol consumption mid September. I use resistance bands throughout the entire day. 3-5 sets of jumping jacks 60-80 per set throughout the day. Inclined pushups 2-4 sets per day of 15-25 per set. This includes restrictive eating trying to keep a 4 hour window with intermittent fasting averaging a 24-36 hour fast once a week. Protein intake is targeted 120. Almost no carbs although likely between 5-20 a day if not less, but more once every two weeks.
I am prepared to increase my physical routine to increase muscle mass. Overall goal is to improve mobility and lean muscle while reducing BMI
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I've dropped 60-70 lbs since August. My calorie intake has been 700-1200 a day with 1500-2000 calories once every two weeks. All whole, natural, and raw foods. Quit all alcohol consumption mid September. I use resistance bands throughout the entire day. 3-5 sets of jumping jacks 60-80 per set throughout the day. Inclined pushups 2-4 sets per day of 15-25 per set. This includes restrictive eating trying to keep a 4 hour window with intermittent fasting averaging a 24-36 hour fast once a week. Protein intake is targeted 120. Almost no carbs although likely between 5-20 a day if not less, but more once every two weeks.
I am prepared to increase my physical routine to increase muscle mass. Overall goal is to improve mobility and lean muscle while reducing BMI
reply
Tactile. Element
Jeff thank u very much for putting these vids out, I have learned much from your excellent teaching chops! I am an Elementary school teacher and I give u an A! You are using the direct instruction model, which consists of the I do, you do, we do teaching model! Great Job keep up the great work! Im 57 yrs young and last year at this time I was weighing 260lbs 6’ 3and started intermittent fasting, and just doing push ups and planks and now weigh 193lbs. I used to work in the oil patch on the servicing, and Drilling rigs got severely injured and let myself get outa shape BAD! Thanks Jeff, Yer awesome Jeff! I watched you’re planks, and push up vids it has improved my technique. Thanks again!
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Jeff thank u very much for putting these vids out, I have learned much from your excellent teaching chops! I am an Elementary school teacher and I give u an A! You are using the direct instruction model, which consists of the I do, you do, we do teaching model! Great Job keep up the great work! Im 57 yrs young and last year at this time I was weighing 260lbs 6’ 3and started intermittent fasting, and just doing push ups and planks and now weigh 193lbs. I used to work in the oil patch on the servicing, and Drilling rigs got severely injured and let myself get outa shape BAD! Thanks Jeff, Yer awesome Jeff! I watched you’re planks, and push up vids it has improved my technique. Thanks again!
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kylegunderman6477
If I may add a personal fav - I am in the top row and struggle with lower chest definition. I've noticed that my nerd neck, and rolled shoulders have been a big fkn problem with targeting the areas I want to fix. Jeff has a video on how to fix your posture in 4 moves. I follow(ed) that - lowered the weight and focused on reforming my posture and it has allowed me to burn my chest so much better. Also lifting that way (properly) has drastically reduced the impingement in my shoulder. Preciatchya If you have rolled shoulders - def go check out that other video!
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If I may add a personal fav - I am in the top row and struggle with lower chest definition. I've noticed that my nerd neck, and rolled shoulders have been a big fkn problem with targeting the areas I want to fix. Jeff has a video on how to fix your posture in 4 moves. I follow(ed) that - lowered the weight and focused on reforming my posture and it has allowed me to burn my chest so much better. Also lifting that way (properly) has drastically reduced the impingement in my shoulder. Preciatchya If you have rolled shoulders - def go check out that other video!
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AbrahamShlincin
I started working out 9 years ago i learned that in reguards to looking ripped its 100% diet not even 1% working out, if you already built yourself some muscle you could quit working out and just lock in on ur diet and look great, when you want to be diced its mental torture but thats ok, if you really wanna look like you could step on stage eat only meat and veggies with salt and cayenne pepper and drink only water dont consume anything else and set your calorie deficit and dont stop until u look unreal
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I started working out 9 years ago i learned that in reguards to looking ripped its 100% diet not even 1% working out, if you already built yourself some muscle you could quit working out and just lock in on ur diet and look great, when you want to be diced its mental torture but thats ok, if you really wanna look like you could step on stage eat only meat and veggies with salt and cayenne pepper and drink only water dont consume anything else and set your calorie deficit and dont stop until u look unreal
reply
rwheeler6765
Lost 60 lbs in last 8 months with BMI down from 38 to 29 with %Body Fat from 36 to 26. Resistance training upper body MWF and lower body machine, core and 40 flights of stairs TuTH while exctended fasting during weekdays 48h72h typically and keto weekends. Consume 60-80 gms caseine protein in evening on days i break my fast. Im 65 and when I was 50 i was 110 lbs heavier with 44 BMI, so journey. Hope to lose 20-30 lbs more. My A1c is now below diabetes at 5. 3 and feel much better.
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Lost 60 lbs in last 8 months with BMI down from 38 to 29 with %Body Fat from 36 to 26. Resistance training upper body MWF and lower body machine, core and 40 flights of stairs TuTH while exctended fasting during weekdays 48h72h typically and keto weekends. Consume 60-80 gms caseine protein in evening on days i break my fast. Im 65 and when I was 50 i was 110 lbs heavier with 44 BMI, so journey. Hope to lose 20-30 lbs more. My A1c is now below diabetes at 5. 3 and feel much better.
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deanwatts68
OK so apart from Gyno, no mention of hormones, excess E2 or even when the dude has Estrogen-dominant fat pattern - meaning their chest and belly fat are sensitive to even normal levels of E2
Its not ALWAYS just about eating less and loosing body fat, some guys need to get down to dangerous levels of Body fat to finally loose the most stubborn chest puffiness, belly fat and love handles
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OK so apart from Gyno, no mention of hormones, excess E2 or even when the dude has Estrogen-dominant fat pattern - meaning their chest and belly fat are sensitive to even normal levels of E2
Its not ALWAYS just about eating less and loosing body fat, some guys need to get down to dangerous levels of Body fat to finally loose the most stubborn chest puffiness, belly fat and love handles
reply
DonaldStrother24
I have a video idea and a suggestion for Jeff. How about a video on what to do at home to maintain your workouts and not fall behind if you are on a budget and can’t go to the gym due to
in-climate weather such as the roads are too dangerous to drive because of ice and snow. We are now in the coldest parts of the winter months. I think he should address that.
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I have a video idea and a suggestion for Jeff. How about a video on what to do at home to maintain your workouts and not fall behind if you are on a budget and can’t go to the gym due to
in-climate weather such as the roads are too dangerous to drive because of ice and snow. We are now in the coldest parts of the winter months. I think he should address that.
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toddbainter1606
I like how Jeff puts an emphasis on diet and nutrition. It’s been my experience that it doesn’t matter what you do for cardio- if you don’t make caloric intake and nutrition a priority, you won’t see results. I pay attention to portion control, no refined sugars and do not eat carbs after 4: 00 pm. I have gone from 267 down to 217 in a little over 3 months.
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I like how Jeff puts an emphasis on diet and nutrition. It’s been my experience that it doesn’t matter what you do for cardio- if you don’t make caloric intake and nutrition a priority, you won’t see results. I pay attention to portion control, no refined sugars and do not eat carbs after 4: 00 pm. I have gone from 267 down to 217 in a little over 3 months.
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jasper1410
I've been following Jeff's advise for many years, thank you for your guidance! I'm very interested in purchasing your supplements to support the chanel, but I'm from The Netherlands, and the shipping cost is very expensive. Could you do have some stock in the EU, to make it more availeble to Europeans
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I've been following Jeff's advise for many years, thank you for your guidance! I'm very interested in purchasing your supplements to support the chanel, but I'm from The Netherlands, and the shipping cost is very expensive. Could you do have some stock in the EU, to make it more availeble to Europeans
reply
newport.
Please keep in mind guys that there’s also existing from a medical point of view a so called pseudogynacomastia. These guys have a saggy chest although their nutrition / training / fat level are in place. It’s an genetically aspect that these guys store fat in the area around chest and hips.
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Please keep in mind guys that there’s also existing from a medical point of view a so called pseudogynacomastia. These guys have a saggy chest although their nutrition / training / fat level are in place. It’s an genetically aspect that these guys store fat in the area around chest and hips.
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Therealmathilda
It's about personal responsibility. That is the kick in the nuts that no one wants. Make daily exercise non negotiable. Make not eating candy and fast food non negotiable. Stay within your calorie range everyday. If you think you are healthy eating whatever you want, you are delusional.
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It's about personal responsibility. That is the kick in the nuts that no one wants. Make daily exercise non negotiable. Make not eating candy and fast food non negotiable. Stay within your calorie range everyday. If you think you are healthy eating whatever you want, you are delusional.
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fordyford
So my maintenance is around 2700 cals. I am in Australia and did it initially did it at 102kg and got 1200 cals. I thought I was going to die.
2500 cals I could do. I hover that late 20 early 30% bf range. Lifting is getting better but that pic is probably fairly accurate tbh.
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So my maintenance is around 2700 cals. I am in Australia and did it initially did it at 102kg and got 1200 cals. I thought I was going to die.
2500 cals I could do. I hover that late 20 early 30% bf range. Lifting is getting better but that pic is probably fairly accurate tbh.
reply
athleanx
What level of body fat are you at right now if you had to put yourself in one of the brackets discussed in the video The good news is I'm giving you a step by step plan to improve it. Let me know by dropping a comment below and what you want me to cover next! Jeff
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What level of body fat are you at right now if you had to put yourself in one of the brackets discussed in the video The good news is I'm giving you a step by step plan to improve it. Let me know by dropping a comment below and what you want me to cover next! Jeff
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athleanx
What level of body fat are you at right now if you had to put yourself in one of the brackets discussed in the video The good news is I'm giving you a step by step plan to improve it. Let me know by dropping a comment below and what you want me to cover next! Jeff
reply
What level of body fat are you at right now if you had to put yourself in one of the brackets discussed in the video The good news is I'm giving you a step by step plan to improve it. Let me know by dropping a comment below and what you want me to cover next! Jeff
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init3
When people say, Can you see your abs Are we talking relaxed or flexed here I'm about 17% body fat but can't see any ab definitely unless I squeeze and flex my abs. I was always confused about this and no one discusses this in any video where they ask that question.
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When people say, Can you see your abs Are we talking relaxed or flexed here I'm about 17% body fat but can't see any ab definitely unless I squeeze and flex my abs. I was always confused about this and no one discusses this in any video where they ask that question.
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vegemight23
I think if you are watching videos like this there's a good chance doing the workout is not so much the problem. The diet needs to be good also moving your body as much as possible throughout the day. Establish routines and habits that support your goals.
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I think if you are watching videos like this there's a good chance doing the workout is not so much the problem. The diet needs to be good also moving your body as much as possible throughout the day. Establish routines and habits that support your goals.
reply
shawnfaust2165
I am in the middle teens around 16-17% according to the scale. Thanks for re-emphasizing both the nutrition discipline and training focus to get lower. I would love to be around 12-13% at the same bodyweight around 165 lbs.
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I am in the middle teens around 16-17% according to the scale. Thanks for re-emphasizing both the nutrition discipline and training focus to get lower. I would love to be around 12-13% at the same bodyweight around 165 lbs.
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RichWhoRaps
Right now I eat 4 times a day. 12: 00pm after my work out. 4 ish, 8 ish and the. A snack at 10 ish. I’d like to just eat twice. Lunch and dinner. I can’t eat early, because im not hungry until 11: 30am. Any suggestions
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Right now I eat 4 times a day. 12: 00pm after my work out. 4 ish, 8 ish and the. A snack at 10 ish. I’d like to just eat twice. Lunch and dinner. I can’t eat early, because im not hungry until 11: 30am. Any suggestions
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CR7Update
im currently 200 pounds and i look like the picture with the 20-29% body fat. According to Jeff's math, 200x12= 2400 which equals to 200 calories per day how is someone supposed to survive off of 200 calories per day
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im currently 200 pounds and i look like the picture with the 20-29% body fat. According to Jeff's math, 200x12= 2400 which equals to 200 calories per day how is someone supposed to survive off of 200 calories per day
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btv4083
It’s always amazing that a certified professional trainer has a platform to discuss things and a at home guru always manages to tell what should be done but yet doesn’t have their own platform and videos to share
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It’s always amazing that a certified professional trainer has a platform to discuss things and a at home guru always manages to tell what should be done but yet doesn’t have their own platform and videos to share
reply
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