He'll also add an extra strategy of spending $150 on his cookbook followed by a minimum of $130 a month for two supplements that may not even do anything.
True story, I'm in the middle of a 12 week cut. Why? Because why the fuck not, I was sick of stuffing my face and being stuck. Hopefully rebound and slingshot up after resetting insulin sensitivity and appetite
I got to below 10% body fat twice, both in my 20’s. It was fine I was just a different person back then with not much of a social life and wasn’t truly happy. I didn’t do this because of a competition, but I did it just because I could. Now I’m 37 and am at 13% and weigh 185lb and I love it. I enjoy going out with friends, eating pizza and drinking beers once, sometimes twice a week. I took my sweet ass time getting here too,sustainable changes make a big difference y’all. Nowadays I look at my body and see how I feel, then make the changes in my diet.
I’m glad you took the time to write this comment. I really needed to hear this. I locked down on a great, nutritionally-dense diet that worked for me and I lost weight and felt great too. Then I got on an awesome old school dumbbell routine with the basics for a “full body workout” (I’m a beginner). Stuck to the diet, felt great. Stuck to my workout routine 4X a week for almost a year and looked good, felt great! I’m 43 and was in the best shape I had ever been in since I was 23. And THeeeeeeeeen, I got the ‘Rona and it kicked my tuchus. Was sick as all heck for 3 weeks and ended up eating unhealthy-ish foods while sick and didn’t get back on my diet that I had dialed in once I recovered. And I haven’t worked out since I got sick either. It just feels like I’m so far behind where I was at and got discouraged. But like you mentioned, I’ll take my time and not give up just because I want to be back where I was pre-Rona right now. I’ll work my way back and enjoy the process. I should snap back pretty quick. I’ll focus on patience and consistency in my diet plan & workout routine going forward! Thanks again for the comment you posted!
Pro tip for weighing yourself. The most accurate way to weigh yourself is first thing in the morning before eating or drinking anything and after taking a healthy dump. Something I like to call a dry weight.
Easily done AI img2img or prompt a guy riding a pony holding a sword (with face swap extension in stable diffusion) Send to tshirt printing place online Profit?
I actually managed to maintain my weight and get from 28% to 21% of body fat in the last three months :) and I gained 5kg of muscle. I pretty much did exactly what you said in this video without having watched it until just now! It really works❤ don’t give up guys!
So true about diet fatigue and rebound. Lost 70lbs and 30 to 9% bf over 18 months. Did my last diet from march to July of this year, hit 195 at 9%, crushed a Spartan race and then rebounded hard. My planned two weeks off turned into 3 months. Junk food tasted so good. Became almost sedentary. Back up to 212 at 15% but started at it again this week. Will end the diet before end of 2024. 32:01
Hello fellow Spartan! I found I gain weight really easily because of the high intensity training for these races. I think my body just got really efficient 😂 Garmin says I need 2400 most days , if I eat 1,800 I gain a pound a week
This is the first time in a very, VERY long time that I laughed, and it's thanks to Dr. Mike's visualisation of fat cells begging to be spared. Thank you, Dr. Mike 🫡
Great video! A finely detailed strategy that left no stone unturned. I absolutely need this information, perfect timing for my current season. I can't wait to put it to use!
This was really great advice for getting lean. I never thought of doing the diet in a 12 week sequence like that I think it would make things much more doable. I'm around 22% fat I think I would be happy with 10-15%.
nice im 47lbs down in 10 months, changed my diet like crazy and very active with 10-15k steps a day now with push/pull/legs x2, never been as fit and healthy as this before, my goal is abs in 4-5 months
New subscriber here! I’m learning so much from your videos😁🙏 I’m coming up for my 8th week of dieting (steadily dropping fat and building muscle) and am really starting to see the results coming through. I’ve definitely felt a little diet fatigue here and there but have so far managed to push through it. It’s so great to have a strategy to overcome the inevitable intense diet fatigue. Golden…thank you!!
I was this guy. Keto for a year got disgustingly skinny. People thought I was sick or on drugs. Now I’ve been fighting all year to gain back my muscle!
Dude I am 214 lbs. I was eager to burn my fat .It was hard for me to be on diet to lose fat and improve muscle. If I hurry my weight loss process by keto or removing carbs ,I think I will be lossing my muscle.. I am keeping the process slow.
@@ShawneX0007 smart because that’s exactly what I did wrong. I didn’t focus on protein and just tried to starve myself from carbs. I lost 80lbs in a matter of like 8-10 months. I still looked gross though. I’m still weird about carbs so that’s why I’m still struggling in my opinion. Best of luck and great job thus far!
just started my first serious cut where im actually hitting my macros and calories. 5 days in, wish me luck guys. bout 18% bodyfat with a lot of muscle to uncover
Thanks My Guy for the informative video.I get what you're saying about diet fatigue and 8-12 weeks. I'm down from 200 to 183 over 14 weeks. I'm not having any hunger issues and I'm too impatient to stop the lifestyle changes I've implemented I'll try to go through until February then go to a maintenance calorie level - against your better judgement.
Mike. I hate how the only ones presenting plans and exercise plans for diabetics are slim old doctors on RUclips. I wanna hear from someone like you. How does the diet plan and strategy change for type 1 insulin dependant diabetics ? You can do this ! Some advise for diabetics that train seriously and diet but still find somethings don’t work like normal. Give us that !
I learned to kick my grandmother out of my ragtag group of zombie apocalypse survivors, but now I'm undecided on what to do with the surplus calorie rations. Do I want less or more body fat to survive? Feels like the guide can't make its mind up about the overarching topic.
I have lost 30lbs in 3 months thanks to this channel and my goal is to lost 20 more pounds until the end of the year. Also I have gained a lot of muscle because I was a beginner.
Unless you are morbidly obese(not trying to be insulting) then I would consider going in to a maintenance phase before you hit that point. Hold the weight as best you can for 2-3 months then go back in to a cutting phase. You don't want to hit the wall because the wall can be mentally challenging, and aside from that your body will need some time to recover from your diet. It also gives you time to figure out where you're at with your calories and what your maintenance diet will look like into the future
I didn’t want to get back into lifting, but knew I needed to. Made a requirement of being in my “gym” (my basement) for 2 minutes. A lot of days that’s all I did. Then I got to where I was always 5 minutes or more. Then I was lifting for 10-12 minutes. Then 20. Now I’m up to 35 most days. Don’t get down on yourself for starting small. Big snowballs start with a single flake.
It reminds me of when I was practicing a popular Xbox game and feeling like I wouldn't be competitive. I didn't give up and found new strategies. You might say I was Halotestin.
31:36 please listen to this I can attest 100% after going from 104kg to 70kg in 5 months doing 3 training sessions a day, bjj , muay thai and mma (plus fasting and keto). I got to 70 and all I could think off was food and it didn't take long for me to start eating like a maniac and putting a lot of weight right back up.
I signed up to the RP hypertrophy app for a month then cancelled but I still have access to it 3 months later and haven't been charged again. Thanks Mike
I went 12 weeks fat loss phase, down 25 lbs.. Iwas feeling diet fatigued.. So I just got done taking a 2 week maintenance phase. Now I’m back on a fat loss phase,, and I’m feeling fired up! No diet fatigue!! By the end of the 2 weeks maintenance, I actually was looking forward to this cutting phase! I’m looking to cut down slightly more… Maintenance Phase, Great Advice …
Tl:dr Drop 250cal weekly until 1-2lb drop a week Start with fats til min lvls Move on to starchy carbs Weigh twice weekly 8-12 wks move to maintenance 8 weeks Move back to cal def Repeat until desired bf % achieved
A lot of it is general weight loss principles that could be applied to anyone. Only a couple of things like the cycling progression stuff and the specific deficit ranges would be modified if you're coming from a much higher percent.
@@LUKA_911 oh this comment was all in good fun! I am someone who spent a lot of her life rather overweight, so my strategy is definitely to move in a stepwise fashion to ever lower body fat levels over time. As I don't have any aspirations to compete, my goal is to balance enjoying my life, having a physique I'm generally satisfied with, and continuing to push hard in the gym. :)
@@NytashaTarver on thats a great goal! But just remember that if you do ever havw aspirations of competing, theres nothing special abt the people on stage for the most part. They just put in a lot of time and effort. Never be a slave to your genetics💯
I lost a bunch of weight recently but I still have some belly fat. Im sitting around 200lbs and figured I'd need to lose another 30 lbs before I can clearly see my abs. I also figured I should sit at this weight for a bit before I did another cut. Nice to hear Dr. Mike affirmed my theory.
Lol, focus Scott! And you're at work so no laughter is allowed. Unless its part of an RP ab-workout being performed while you're in a calorie deficit..
I had a friend in college who wanted bariatric surgery, but insurance wouldn’t approve because he wasn’t quite at the BMI criteria. His response? “Give me a number” They didn’t realize who they were dealing with…
I’d like to add a caveat to what Dr Mike was saying on strategy number 6. When you are at the beginning stages of weight loss while simultaneously lifting you may not see the scale move at all. That’s because muscle weighs more than fat, so while you may physically look and feel better/ slimmer your weight may not move at all
@@VoodooBrown thanks I needed this. Been going to gym for couple months now and have seen strength increase quite a bit, but scale hasn't changed hardly at all. Makes sense now
fr I've been conscious about my weight too throughout my journey and it did hit me that you're essentially transforming your bodyweight into muscle mass; it's totally okay to have the same weight as long as you're making progress with your weightlifting program
I went in 500 calorie deficit for 2 years and lost 23 kg. No breaks. I almost lost my mind doing it, but I did it. I went all the to 12% bodyweight. Did a slow reverse diet, some maintenance than I bulked from 73 kg to 88 kg, where I am now 19% bodyfat. I’ll start my cut in 2 weeks and hopefully with a couple of breaks reach 9% bodyfat.
Mentally it wouldn’t be worth it. But if you wanna try it for a vacation event then yes. I would never go under 10% bf if I wasn’t competing in martial arts.
How about eating at maintenance while upping the resistance training and adding some shadow boxing when u feel kinky. Will the metabolism go up enough to increase your maintenance calories? I feel like doing more movement when well fed and pumped with blood all around. I really like your walking advice but 15.000 steps is like 14-15 kilometers approximately.
I've been losing 3+ lbs per week by eating just under my maintenance calories 4 days a week (m, t, th, f), and water fasting the other 3 days. I also lift 4 days a week, run 5 times, do 2 weighted vest incline treadmill walks, and 1 hiit workout every week. I was 233. After 8 weeks, I've lost over 25 lbs.
A little off topic (and not endorsed): But i've recently subscribed to the RP Hypertrophy app after 12 months of "Umming" and "Arghhhing" due to the steep price-tag. And I must say - after only 3 weeks of my first Mesocycle; I can confidently say i've noticeably increased strength, improved and honed my technique and lost enough fat to start liking what I see in the mirror. Love the app and love the content Mike and the team are pushing out on this YT channel. Can't recommend enough if you feel your training is plateauing and growing stale. I don't know if single digit body fat is on the cards for me - but I'll give it a shot.
After dieting for 8 months and going from 28% to 15% body fat, I'm certainly feeling that diet fatigue mentioned here ;D Will break once I reach my (first stage) goal of 14% :)
Method 4/6 combo works pretty good (with weights/cardio). No counting calories, lets you know how your eating is working intuitively. Also shows you that there's 2-3 days' latency on what you eat vs it appearing on the scale. Annnnd as Mike's said a few times, you don't need to alter your diet when you get there for maintenance because you already know. Thanks Mike for the approximate weight-loss rate. Glad to know I'm at least "in range".
In may, I was 224lbs, biggest I've ever been, well into the +30% body fat. I got on a scale cause my ankle clicked going upstairs. I had gained 10lbs between January and May. I looked rough, my clothes were tight, shit sucked After watching a metric ton of of con-men selling supplements and influencers peddling diet trends, I saw a vid of Mike saying what he just said here: You can eat junk food all day and lose weight, as long as you're in a caloric surplus. Simple shit but changed my whole perspective. Started counting my calories and retrained my body on how much to eat and of what. Still ate candy and ice cream, but phased it out for chicken/fish and veggies cause they wouldnt leave me fiending after I hit cal max. Now its october and I'm down 20lbs, hitting the gym hard 2-3 times a week, and rn eating chicken, corn, and broccoli, with an ice cream sandwich calling my name for after 😂 Anyways, thanks Mike! You legit helped me change my life for the better man! 💪😆
For someone who down from 20% 12% in 12 weeks now maintaining weight with all 7 strategies, is it possible to eventually with time see 12% turn into 10% by increasing mainly muscle mass rather losing weight?
I’d love to be about 6-8% body weight but probably 10-12 or so is more safe for me. I take daily medication but I’ve significantly reduced my dosages and reliance on pharmaceuticals. I feel fantastic and my libido is back. I’m 40 now.
When getting to below 10% - did I hear you correctly in saying that most professional body builders don't use/drink shakes past a certain body fat% ? Meaning they eat real food in place of whey protein shakes? Is there a reason or a specific benefit to why this is? I've never heard that before. I'm curious if you have time to answer. Thanks :)
As of today, I'm down 71 lbs from 310 over about 8 months. I haven't counted calories once. I did start training BJJ 2 or 3 times a week 3 months ago. That lead to wanting better cardio. We do 10 min rolls several times per class. I then started lifting again. Long story short, I have abs just starting to show at 239lbs. I have a ton more energy now! My limiting factor now recovery. My goal is 220 lbs.
The main differences between organic and non-organic beef lie in the way the cattle are raised, the feed they consume, and the additives allowed during production. These factors can influence the beef’s nutritional profile, the presence of certain contaminants, and potential health effects. 1. Antibiotics and Hormones: • Non-organic beef: Cattle can be treated with antibiotics to prevent or treat illness and are sometimes given synthetic growth hormones to promote faster growth. These antibiotics and hormones can potentially remain in trace amounts in the beef, which some research suggests might contribute to antibiotic resistance in humans. • Organic beef: Organic standards prohibit the use of antibiotics and growth hormones, meaning that organic beef is free of these additives. 2. Pesticides and Feed: • Non-organic beef: Cattle are often fed grain-based diets, which may include genetically modified crops like corn or soy and may be treated with synthetic pesticides. Trace amounts of these pesticides can accumulate in the meat. • Organic beef: Organic cattle are typically pasture-raised and fed organic feed free from synthetic pesticides, fertilizers, and genetically modified organisms (GMOs), potentially resulting in lower pesticide residues. 3. Fatty Acid Profile: • Non-organic beef: Grain-fed beef generally has a different fatty acid composition, with a higher omega-6 to omega-3 ratio. Excessive omega-6 intake has been associated with inflammation in the body. • Organic beef: Organic beef, especially if grass-fed, tends to have a more balanced omega-3 to omega-6 ratio. Grass-fed beef is also typically higher in conjugated linoleic acid (CLA), a fatty acid linked to several health benefits like improved immune function and reduced risk of certain diseases. 4. Antioxidants and Nutrients: • Non-organic beef: May contain fewer antioxidants and nutrients due to the grain-based diet of conventional cattle. • Organic beef: Grass-fed organic beef tends to have higher levels of antioxidants like vitamin E and beta-carotene, which can be beneficial for heart health and reducing inflammation. 5. Environmental Impact and Animal Welfare: • Organic farming generally emphasizes sustainable practices and better animal welfare. Health-wise, reducing environmental toxins and promoting better animal health may have indirect benefits for human health by reducing the overall load of environmental contaminants and potentially fostering safer food production systems. In summary, organic beef tends to be free from antibiotics, hormones, and pesticides, and it may offer a healthier fatty acid profile and more antioxidants due to the animals’ diet and rearing practices. These factors might contribute to better overall health benefits and reduced exposure to synthetic additives and contaminants.
My research has suggested Canola oil as an absolute no no. Seed oils in general, canola being one of them, mimics animal fats. Your body uses this false fat for building materials, like cell walls, which is the equivalent of using cardboard instead of wood for your house. I'm no expert, but would love to hear your opinion.
can you make a guide for getting to 35% bodyfat. I'm trying to become a gay bear to satisfy my twink. thank you
GOMAD might work. Plus, ingesting all of that white liquid could be seen as practice.
Olive oil and imodium shakes
What the fuck
@@tunadoomshitpost what the hell
Try Dr. Pepper and Little Debbie's Oatmeal Cremé Pies. You'll be a type 2 dia-beefcake in a few short weeks.
Incoming 20 minute Greg doceutte video about mike not being 6% bodyfat in that one image.
😂 spot on! Greg would be correct, though
He'll also add an extra strategy of spending $150 on his cookbook followed by a minimum of $130 a month for two supplements that may not even do anything.
@@AllTheHandlesTakenYou missed turk builder sourced not from China
best part of greg doucettes videos is mikes cameo
All you need is a good tan 🤣
Respect for wearing your son’s shirt. A true proud dad
YASSS! NOTHING LIKE A HARDCORE CUT TO BARELY LIVEABLE BF% IN THE MIDDLE OF OCTOBER!
True story, I'm in the middle of a 12 week cut. Why? Because why the fuck not, I was sick of stuffing my face and being stuck. Hopefully rebound and slingshot up after resetting insulin sensitivity and appetite
I've never been on a cut really. I like carbs too much but I've not been below 30% bf in years despite lifting and doing cardio 6 days a week
Or u could implement some of this now so that u could slowly lose bf over the winter.
@@e2thelp98u can cut and still eat carbs. That should be known by now
Tbh I am gonna be using this strat just to get to 15%. Ain't no way in hell I am going from 37% to 7% any time soon.
Credentials include "I was fat successfully"
on stage too
😂
One of those things people over 30% body fat need to hear when they are skeptical about someone they don't know
The mantra of fat positivity
I got to below 10% body fat twice, both in my 20’s. It was fine I was just a different person back then with not much of a social life and wasn’t truly happy. I didn’t do this because of a competition, but I did it just because I could. Now I’m 37 and am at 13% and weigh 185lb and I love it. I enjoy going out with friends, eating pizza and drinking beers once, sometimes twice a week. I took my sweet ass time getting here too,sustainable changes make a big difference y’all. Nowadays I look at my body and see how I feel, then make the changes in my diet.
Ok message received, friends kill gains.
No issues here cause I have no friends
Or gains.
😂@@fotis3v480
you're black. disgusting
You got to live brother
I’m glad you took the time to write this comment. I really needed to hear this. I locked down on a great, nutritionally-dense diet that worked for me and I lost weight and felt great too. Then I got on an awesome old school dumbbell routine with the basics for a “full body workout” (I’m a beginner).
Stuck to the diet, felt great. Stuck to my workout routine 4X a week for almost a year and looked good, felt great! I’m 43 and was in the best shape I had ever been in since I was 23.
And THeeeeeeeeen, I got the ‘Rona and it kicked my tuchus. Was sick as all heck for 3 weeks and ended up eating unhealthy-ish foods while sick and didn’t get back on my diet that I had dialed in once I recovered. And I haven’t worked out since I got sick either. It just feels like I’m so far behind where I was at and got discouraged.
But like you mentioned, I’ll take my time and not give up just because I want to be back where I was pre-Rona right now. I’ll work my way back and enjoy the process. I should snap back pretty quick. I’ll focus on patience and consistency in my diet plan & workout routine going forward! Thanks again for the comment you posted!
Given that we are heading to winter, a similar bulking blueprint will help a ton. Thank you Dr Mike
Yes please😊
Agreed
Eat the same foods he mentioned (protein most importantly), but just in a caloric surplus (200-700 calories more than your maintenance)
@@addy3164 Yep. Literally just invert 90% of the advice in this video.
I would be happy getting below 30%
Mike wearing this Jared Feather t-shirt is priceless !!
I love how much he loved and shouts out Jared at any time. Jared's the man
This is the best most complete video on dieting I have ever seen from someone how has gone through it. Looking at the app now!
did not expect a Nazgul reference in a fat loss video. touche Dr Mike
Pro tip for weighing yourself. The most accurate way to weigh yourself is first thing in the morning before eating or drinking anything and after taking a healthy dump. Something I like to call a dry weight.
*The most reliable way (accuracy will depend merely on the quality of the scale/equipment being used).
@@JasonActualization Good point.
I want a Dr. Mike T-Shirt with him riding a pony holding a sword.
Easily done
AI img2img or prompt a guy riding a pony holding a sword (with face swap extension in stable diffusion)
Send to tshirt printing place online
Profit?
It should be a rainbow unicorn
A delicious skin sword!
Easy cop for me. (Please do it Mike)
@@zackl4307 yeah a sword with lots of veins
I purely watch this channel for the comedic aspect! Keep it up!!
I just got under 15%. This could not have timed out better. I've got my plan written out through next summer, and this just confirmed everything. Thx!
I actually managed to maintain my weight and get from 28% to 21% of body fat in the last three months :) and I gained 5kg of muscle. I pretty much did exactly what you said in this video without having watched it until just now! It really works❤ don’t give up guys!
You're my favorite fitness yapper
So true about diet fatigue and rebound. Lost 70lbs and 30 to 9% bf over 18 months. Did my last diet from march to July of this year, hit 195 at 9%, crushed a Spartan race and then rebounded hard. My planned two weeks off turned into 3 months. Junk food tasted so good. Became almost sedentary. Back up to 212 at 15% but started at it again this week. Will end the diet before end of 2024. 32:01
Hello fellow Spartan! I found I gain weight really easily because of the high intensity training for these races. I think my body just got really efficient 😂 Garmin says I need 2400 most days , if I eat 1,800 I gain a pound a week
This is the first time in a very, VERY long time that I laughed, and it's thanks to Dr. Mike's visualisation of fat cells begging to be spared. Thank you, Dr. Mike 🫡
Bruh 🥺🥰
Great video! A finely detailed strategy that left no stone unturned. I absolutely need this information, perfect timing for my current season. I can't wait to put it to use!
This video is gold for self coached competitors!
I love that he wears merch in support of his son, such a wonderful father 🥲
yes, its his biological son
This was really great advice for getting lean. I never thought of doing the diet in a 12 week sequence like that I think it would make things much more doable. I'm around 22% fat I think I would be happy with 10-15%.
I’ve been dieting for like a year and a half. Lost 75 lbs. I’m beyond ready for a diet break. I’ve set a date for starting a maintenance.
@@TomAlderman1978 hell ya bro!
I'm their with ya, 3 years 160 lost, but I'm trying to get to around 14-15% before I start a surplus just 23 lbs left
@@eduardosalcido1555 That's awesome. Keep up the hard work!
nice im 47lbs down in 10 months, changed my diet like crazy and very active with 10-15k steps a day now with push/pull/legs x2, never been as fit and healthy as this before, my goal is abs in 4-5 months
@@NOOBEYTUBEY Nice!! You got this!
Thanks to you Mike, I can finally go to sleep listening to your soothing voice.
New subscriber here! I’m learning so much from your videos😁🙏 I’m coming up for my 8th week of dieting (steadily dropping fat and building muscle) and am really starting to see the results coming through. I’ve definitely felt a little diet fatigue here and there but have so far managed to push through it. It’s so great to have a strategy to overcome the inevitable intense diet fatigue. Golden…thank you!!
MoStLy LeæN pRoTEiN 20:47
WHAT WAS THAT
Dude, I thought my AirPods were breaking live in my ears when I heard that.
Preciate the vid, not much new stuff here for me but still super useful hearing it layed out in a real organized way.. great stuff
Dr.Mike selling his FRIGGIN APP harder than last time
I love having a good quality of life too much to ever aim for low body fat % (especially as a woman) but always love an RP lecture
I was this guy. Keto for a year got disgustingly skinny. People thought I was sick or on drugs. Now I’ve been fighting all year to gain back my muscle!
Yup, same here. Carbs are the shit!
Dude I am 214 lbs. I was eager to burn my fat .It was hard for me to be on diet to lose fat and improve muscle.
If I hurry my weight loss process by keto or removing carbs ,I think I will be lossing my muscle.. I am keeping the process slow.
@@ShawneX0007 smart because that’s exactly what I did wrong. I didn’t focus on protein and just tried to starve myself from carbs. I lost 80lbs in a matter of like 8-10 months. I still looked gross though. I’m still weird about carbs so that’s why I’m still struggling in my opinion. Best of luck and great job thus far!
Shouldnt Keto use fat as fuel instead of carbs? Why did you lose your muscle
@@amexvr carbs and protein were main source to increase muscle mass. As he mentioned he cutoff carbs and didn't focus on protein much
just started my first serious cut where im actually hitting my macros and calories. 5 days in, wish me luck guys. bout 18% bodyfat with a lot of muscle to uncover
Oh God, you are sooo funny... the Somalia interdiction and feeding grandma to the zombies was classic crazy Dr Mike..
Thanks My Guy for the informative video.I get what you're saying about diet fatigue and 8-12 weeks. I'm down from 200 to 183 over 14 weeks. I'm not having any hunger issues and I'm too impatient to stop the lifestyle changes I've implemented I'll try to go through until February then go to a maintenance calorie level - against your better judgement.
25:06 thanks for making my roid rage/paranoia go through the roof hearing voices in the background, lmao
I was looking for a comment like this to affirm what I thought I was hearing. Glad it wasn’t just me.
@@TheBombulumsame 😂
checked every open tab, discord etc wtf lol
Im glad youre getting ahead of the schedules. Most ppl dont cut during the holidays but this is great to know for january
RP hypertrophy app sounds cool, but I'm really looking forward to the RP robot they're working on! Notify me when that one's ready 👍
How do you know you’re not already an extremely convincing RP robot
Mike.
I hate how the only ones presenting plans and exercise plans for diabetics are slim old doctors on RUclips.
I wanna hear from someone like you.
How does the diet plan and strategy change for type 1 insulin dependant diabetics ?
You can do this !
Some advise for diabetics that train seriously and diet but still find somethings don’t work like normal.
Give us that !
I needed this information. I'm definitely in the second category that needs to develop that stepping stone to losing fat
And this is me realizing I've dialed in on strat one through three
New fav channel man. Love it
Il get to sub 10% when i am finished with my 4 year bulk
24*
I’m on a 40 year bulk.
@@blackrhino44 that's true dedication
The eat less during the week and more on the weekend is really working for me. Just be patient and watching it fade away.
Yeah no, this video alone is worth the membership.
this is a members first, not a members only video, so everyone will get to see it anyways
Having botched bulks and cuts in the past, it sure is.
That's amazing!
I learned to kick my grandmother out of my ragtag group of zombie apocalypse survivors, but now I'm undecided on what to do with the surplus calorie rations. Do I want less or more body fat to survive? Feels like the guide can't make its mind up about the overarching topic.
1st time?
i freaking love your content mike, keep it up!!!!!
Lets put the calorie counter in the diet coach app.
I have lost 30lbs in 3 months thanks to this channel and my goal is to lost 20 more pounds until the end of the year. Also I have gained a lot of muscle because I was a beginner.
Unless you are morbidly obese(not trying to be insulting) then I would consider going in to a maintenance phase before you hit that point. Hold the weight as best you can for 2-3 months then go back in to a cutting phase. You don't want to hit the wall because the wall can be mentally challenging, and aside from that your body will need some time to recover from your diet. It also gives you time to figure out where you're at with your calories and what your maintenance diet will look like into the future
@@aesop2733 I'm back into cutting phase rn and even lost weight since then lol and I'm not that fat (5'11 and 190lbe rn) so thanks for the advice
I didn’t want to get back into lifting, but knew I needed to. Made a requirement of being in my “gym” (my basement) for 2 minutes. A lot of days that’s all I did. Then I got to where I was always 5 minutes or more. Then I was lifting for 10-12 minutes. Then 20. Now I’m up to 35 most days. Don’t get down on yourself for starting small. Big snowballs start with a single flake.
Contrary to what others want(winter bulk diet) this is great timing for those who have higher body fat and want a headstart for next summer. Thanks
Eat clen, tren hard, always test yourself, anavar give up
Lmao
Keep your eye on dbol
Follow these steps and you’ll dbolish your goals
What a great way shift into high GEAR
It reminds me of when I was practicing a popular Xbox game and feeling like I wouldn't be competitive. I didn't give up and found new strategies. You might say I was Halotestin.
I'm down 100lb to 345lb listening to you Mike. Another 100lb to go. Thinking a lot about the diet fatigue currently need to factor that in.
This video makes it clear why fasting becane so popular.
31:36 please listen to this I can attest 100% after going from 104kg to 70kg in 5 months doing 3 training sessions a day, bjj , muay thai and mma (plus fasting and keto). I got to 70 and all I could think off was food and it didn't take long for me to start eating like a maniac and putting a lot of weight right back up.
I signed up to the RP hypertrophy app for a month then cancelled but I still have access to it 3 months later and haven't been charged again. Thanks Mike
Lmfao
I went 12 weeks fat loss phase, down 25 lbs.. Iwas feeling diet fatigued..
So I just got done taking a 2 week maintenance phase.
Now I’m back on a fat loss phase,, and I’m feeling fired up! No diet fatigue!!
By the end of the 2 weeks maintenance, I actually was looking forward to this cutting phase!
I’m looking to cut down slightly more…
Maintenance Phase, Great Advice …
How many Lambos does Dr. Mike have now? Last I remember it was like 150?
Also, did Dr. Mike ever get his 4th Michelin Star?
We need updates ASAP!
Mike has help me a lot on this last half of this crazy cut I’ve been on this year. Great advice
8:20 I almost cried 🥺
Ok
8:20 there there, fat. There there.
Tl:dr
Drop 250cal weekly until 1-2lb drop a week
Start with fats til min lvls
Move on to starchy carbs
Weigh twice weekly
8-12 wks move to maintenance
8 weeks
Move back to cal def
Repeat until desired bf % achieved
Oh wow first! This video will never apply to me but I'm excited to watch anyway.
Haha same. I'm trying to get sub 20 and I'll be happy...for now
Why not? That's a self limiting belief! Almost anyone can get very lean if they know how to and put in enough effort
A lot of it is general weight loss principles that could be applied to anyone. Only a couple of things like the cycling progression stuff and the specific deficit ranges would be modified if you're coming from a much higher percent.
@@LUKA_911 oh this comment was all in good fun! I am someone who spent a lot of her life rather overweight, so my strategy is definitely to move in a stepwise fashion to ever lower body fat levels over time. As I don't have any aspirations to compete, my goal is to balance enjoying my life, having a physique I'm generally satisfied with, and continuing to push hard in the gym. :)
@@NytashaTarver on thats a great goal! But just remember that if you do ever havw aspirations of competing, theres nothing special abt the people on stage for the most part.
They just put in a lot of time and effort.
Never be a slave to your genetics💯
I lost a bunch of weight recently but I still have some belly fat. Im sitting around 200lbs and figured I'd need to lose another 30 lbs before I can clearly see my abs. I also figured I should sit at this weight for a bit before I did another cut. Nice to hear Dr. Mike affirmed my theory.
Tell Scott 25:00 to shut his trap 😂
Yeah stay in your lane Scott the video guy
😅
Bro i swear i thought i forgot to take my meds today😂😅
lol I also thought I was loosing my mind XD
Lol, focus Scott! And you're at work so no laughter is allowed. Unless its part of an RP ab-workout being performed while you're in a calorie deficit..
10:30 best sports car impression OAT
It's too cold for single digit bodyfat
Move to Arizona. We're still in the 90's this week. Barely left 100's last week
@@dmiller4088god rest our burnt souls
Not everyone lives in America bro.
@@trevorphilip9728 okay, that you for this information.
@@trevorphilip9728 what does that have to do with being cold?
I had a friend in college who wanted bariatric surgery, but insurance wouldn’t approve because he wasn’t quite at the BMI criteria.
His response? “Give me a number”
They didn’t realize who they were dealing with…
I’d like to add a caveat to what Dr Mike was saying on strategy number 6.
When you are at the beginning stages of weight loss while simultaneously lifting you may not see the scale move at all. That’s because muscle weighs more than fat, so while you may physically look and feel better/ slimmer your weight may not move at all
@@VoodooBrown thanks I needed this. Been going to gym for couple months now and have seen strength increase quite a bit, but scale hasn't changed hardly at all. Makes sense now
fr I've been conscious about my weight too throughout my journey and it did hit me that you're essentially transforming your bodyweight into muscle mass; it's totally okay to have the same weight as long as you're making progress with your weightlifting program
I went in 500 calorie deficit for 2 years and lost 23 kg. No breaks. I almost lost my mind doing it, but I did it. I went all the to 12% bodyweight. Did a slow reverse diet, some maintenance than I bulked from 73 kg to 88 kg, where I am now 19% bodyfat. I’ll start my cut in 2 weeks and hopefully with a couple of breaks reach 9% bodyfat.
Always hovered around 12-13%, maybe its time I tried single-digit even if its just getting to a 9.
It’s a big difference going from 12 to 9. Like visually
I hope its worth it for you!
Mentally it wouldn’t be worth it.
But if you wanna try it for a vacation event then yes.
I would never go under 10% bf if I wasn’t competing in martial arts.
How about eating at maintenance while upping the resistance training and adding some shadow boxing when u feel kinky.
Will the metabolism go up enough to increase your maintenance calories?
I feel like doing more movement when well fed and pumped with blood all around.
I really like your walking advice but 15.000 steps is like 14-15 kilometers approximately.
I've been losing 3+ lbs per week by eating just under my maintenance calories 4 days a week (m, t, th, f), and water fasting the other 3 days. I also lift 4 days a week, run 5 times, do 2 weighted vest incline treadmill walks, and 1 hiit workout every week. I was 233. After 8 weeks, I've lost over 25 lbs.
Thanks for the info. Big Mike!
This guy knows nothing. There were 9 nazgul in lord of the rings.
Love this channel, very informative and knowledgeable, and great sense of humor, always make me LOL
My whole life I was single digit until I turned 22. Been downhill since, time to make it back. Thanks dr mike
I think you’re underestimating how lean single digit body fat actually is
@@goat252 exaggerating a bit. I was 8% according to the bmi index in high school. I'm 26 now and looking to get to 15% range
Godspeed bro
A little off topic (and not endorsed): But i've recently subscribed to the RP Hypertrophy app after 12 months of "Umming" and "Arghhhing" due to the steep price-tag. And I must say - after only 3 weeks of my first Mesocycle; I can confidently say i've noticeably increased strength, improved and honed my technique and lost enough fat to start liking what I see in the mirror. Love the app and love the content Mike and the team are pushing out on this YT channel. Can't recommend enough if you feel your training is plateauing and growing stale.
I don't know if single digit body fat is on the cards for me - but I'll give it a shot.
For all those who want some variety or are vegan, you can make a lot of different tasty high-protein/low-fat foods with Tofu and Seitan
Ewww seitan is ultra processed crap… 💩
Seitan is pure gluten which is absolutely catastrophic for the gut and probably the worst protein source on the planet
After dieting for 8 months and going from 28% to 15% body fat, I'm certainly feeling that diet fatigue mentioned here ;D Will break once I reach my (first stage) goal of 14% :)
I have only 6% fat. I also only have 6% muscle 😢
88% queer
88% water, I’ll call you aqua man
@@C0d0ps Could be a high percentage of 'bone'... Hey Dr. Mike! We got one!
this was so great, couldn't stop taking notes and setting up my planner
Scott talking to someone ar 25:06
So im not the only one..who heard voices
no respect, lol. 🤫🤫
SCOOOOOOTTTTTTT!
I was like 😮
Im listening in an empty gym i thought there was a ghost in here 😰
Thanks for the vid mate, keep up the good work!!!
90% of people would just be happy if they could see abs or their Willy 😂. 10% would be cool though.❤
I’d love to see my Willy but that’s not a fat issue.
Method 4/6 combo works pretty good (with weights/cardio). No counting calories, lets you know how your eating is working intuitively. Also shows you that there's 2-3 days' latency on what you eat vs it appearing on the scale. Annnnd as Mike's said a few times, you don't need to alter your diet when you get there for maintenance because you already know. Thanks Mike for the approximate weight-loss rate. Glad to know I'm at least "in range".
Dr. Mike strikes again!
In may, I was 224lbs, biggest I've ever been, well into the +30% body fat.
I got on a scale cause my ankle clicked going upstairs. I had gained 10lbs between January and May. I looked rough, my clothes were tight, shit sucked
After watching a metric ton of of con-men selling supplements and influencers peddling diet trends, I saw a vid of Mike saying what he just said here: You can eat junk food all day and lose weight, as long as you're in a caloric surplus.
Simple shit but changed my whole perspective. Started counting my calories and retrained my body on how much to eat and of what. Still ate candy and ice cream, but phased it out for chicken/fish and veggies cause they wouldnt leave me fiending after I hit cal max.
Now its october and I'm down 20lbs, hitting the gym hard 2-3 times a week, and rn eating chicken, corn, and broccoli, with an ice cream sandwich calling my name for after 😂
Anyways, thanks Mike! You legit helped me change my life for the better man! 💪😆
This is gospel for bodyweight sensitive athletes, climbers, wrestlers, runner, etc. a very good breakdown
Dr Mike thank you bro 🫡🫡💯💯 love this channel it’s Gold
I want to touch mike
For someone who down from 20% 12% in 12 weeks now maintaining weight with all 7 strategies, is it possible to eventually with time see 12% turn into 10% by increasing mainly muscle mass rather losing weight?
I’m gregging my doucette to this video.
Dude im not even into gym but love watching you 😂
is there going to be an apparel section with RP? Would love to be able to buy some tanks or that sweet purple RP shirt you’ve worn and rep the brand
RP should have more merch! Its super hard to find nice colorful tanks tops, I would buy a bunch of RP tanks.
I’d love to be about 6-8% body weight but probably 10-12 or so is more safe for me.
I take daily medication but I’ve significantly reduced my dosages and reliance on pharmaceuticals.
I feel fantastic and my libido is back. I’m 40 now.
When getting to below 10% - did I hear you correctly in saying that most professional body builders don't use/drink shakes past a certain body fat% ? Meaning they eat real food in place of whey protein shakes? Is there a reason or a specific benefit to why this is? I've never heard that before. I'm curious if you have time to answer. Thanks :)
Honestly, you have to respect how a father supports his son so much he makes a shirt with him on it
Hey Dr Mike, how does the calorie deficit planning work if someone is on Ozempic/Wegovy/Mounjara? A vid on this would be sick bro
Thankyou for the video, very helpful.
As of today, I'm down 71 lbs from 310 over about 8 months. I haven't counted calories once. I did start training BJJ 2 or 3 times a week 3 months ago. That lead to wanting better cardio. We do 10 min rolls several times per class. I then started lifting again. Long story short, I have abs just starting to show at 239lbs. I have a ton more energy now! My limiting factor now recovery. My goal is 220 lbs.
Good luck reaching your goal! Just curious, how rolling for BJJ is helping with losing fat?
@@AdrianCalgary It's very physical. You burn tons of calories doing it. I keep up with the 20 year olds in the class now.
The main differences between organic and non-organic beef lie in the way the cattle are raised, the feed they consume, and the additives allowed during production. These factors can influence the beef’s nutritional profile, the presence of certain contaminants, and potential health effects.
1. Antibiotics and Hormones:
• Non-organic beef: Cattle can be treated with antibiotics to prevent or treat illness and are sometimes given synthetic growth hormones to promote faster growth. These antibiotics and hormones can potentially remain in trace amounts in the beef, which some research suggests might contribute to antibiotic resistance in humans.
• Organic beef: Organic standards prohibit the use of antibiotics and growth hormones, meaning that organic beef is free of these additives.
2. Pesticides and Feed:
• Non-organic beef: Cattle are often fed grain-based diets, which may include genetically modified crops like corn or soy and may be treated with synthetic pesticides. Trace amounts of these pesticides can accumulate in the meat.
• Organic beef: Organic cattle are typically pasture-raised and fed organic feed free from synthetic pesticides, fertilizers, and genetically modified organisms (GMOs), potentially resulting in lower pesticide residues.
3. Fatty Acid Profile:
• Non-organic beef: Grain-fed beef generally has a different fatty acid composition, with a higher omega-6 to omega-3 ratio. Excessive omega-6 intake has been associated with inflammation in the body.
• Organic beef: Organic beef, especially if grass-fed, tends to have a more balanced omega-3 to omega-6 ratio. Grass-fed beef is also typically higher in conjugated linoleic acid (CLA), a fatty acid linked to several health benefits like improved immune function and reduced risk of certain diseases.
4. Antioxidants and Nutrients:
• Non-organic beef: May contain fewer antioxidants and nutrients due to the grain-based diet of conventional cattle.
• Organic beef: Grass-fed organic beef tends to have higher levels of antioxidants like vitamin E and beta-carotene, which can be beneficial for heart health and reducing inflammation.
5. Environmental Impact and Animal Welfare:
• Organic farming generally emphasizes sustainable practices and better animal welfare. Health-wise, reducing environmental toxins and promoting better animal health may have indirect benefits for human health by reducing the overall load of environmental contaminants and potentially fostering safer food production systems.
In summary, organic beef tends to be free from antibiotics, hormones, and pesticides, and it may offer a healthier fatty acid profile and more antioxidants due to the animals’ diet and rearing practices. These factors might contribute to better overall health benefits and reduced exposure to synthetic additives and contaminants.
Excellent video ❤
My research has suggested Canola oil as an absolute no no. Seed oils in general, canola being one of them, mimics animal fats. Your body uses this false fat for building materials, like cell walls, which is the equivalent of using cardboard instead of wood for your house. I'm no expert, but would love to hear your opinion.