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Bernardo Faria stopped competing in 2017 and the weight showed up almost immediately. He was still eating like a professional athlete training three times a day, while training two or three times a week. He went from around 223 pounds to nearly 240 in a very short time.
He tried the usual answers first. More vegetables, fewer carbs, more protein, one thing after another. None of it held. What finally worked was intermittent fasting, and in this video he walks through exactly how he does it: the first meal at 3, 4 or 5 in the afternoon on training days, the last one right before bed, and a fasting window that lands somewhere between 16 and 20 hours a day.
He is honest about the parts people leave out. He breaks the rule roughly 10% of the time when a friend or an instructor is in town. He cannot train at night on an empty stomach. He drinks coffee and water all day so there is always something going through his mouth. And he uses a small plate at dinner, because a big plate quietly turns into more food.
The result is that he sits around 230 today, only 10 or 12 pounds above the weight he used to compete at, without fighting his own diet every week. He is not a doctor and says so, this is what worked for him after everything else did not.
KEY CONCEPTS IN THIS VIDEO:
🕒 TIMESTAMPS:
0:00 The Best Diet For Older Grapplers
0:05 What Happened When I Stopped Competing
0:24 From 223 To Almost 240 Pounds
0:43 Every Diet I Tried First
0:56 Intermittent Fasting
1:04 When I Actually Eat
1:29 16 To 20 Hours A Day
1:38 Breaking The Rule 10% Of The Time
1:59 Your Stomach Stops Asking For Food
2:29 Training At Night Changes The Rules
2:59 No More Afternoon Crash
3:35 Maintaining 230 Instead Of Fighting It
4:09 The Small Plate Trick
4:48 Why Simple Is The Whole Point
5:22 Wrap-Up & Final Thoughts
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Bernardo Faria is a 5x World Champion. Bernardo started training Brazilian Jiu-Jitsu in Juiz de Fora – MG, Brazil at the age of 14 in 2001. After receiving the Black Belt from his first instructor Ricardo Marques in 2008, He moved to Sao Paulo to join BJJ legend Fabio Gurgel and his Alliance team. After many years of training and winning many major titles, Bernardo moved to NYC in 2013 to train and teach at Marcelo Garcia Academy. In 2015 Bernardo achieved his dream of winning the IBJJF World Championship Open class title and his division, doing the double Gold and becoming the 1st in the IBJJF Ranking and also chosen as the best athlete of 2015.
Bernardo Faria has now taken on the mission to share some of the lessons, techniques, experiences and more that he has learned along in his 16 years and counting as a BJJ student, teacher and world class competitor.
Subscribe to his channel, and join him in this amazing BJJ Journey. We promise that you will also improve your BJJ with his awesome Video Lessons, Episodes of his “5 Minutes BJJ Talk” and more
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