I know right I ate some cereal, and then woke up to find out my home had been hamburgled They only stole my carbs, so I had to double-down on the treadmill
Cool, if you ever wondered how to add more cardio, what I do is every time I watch a Mike Israetel video, I take my chair out of the way, blast some tunes then I rotate between air squats and low weight swings, dance/jumping jacks/knee taps/heel to butt/whatever you like in between sets, easy cardio/active recovery sesh as you load up that sweet wisdom, win win win. Aight, cheers y'all, stay healthy.
Just joined. My first and only RUclips sub. Thanks so much for putting this content out. I’ve slowly recomped down from 102kg to 90 in 6 months and hit a plateau. I really want to get down to 15% BF, which is about 7kg away but lecture 1 has pretty much convinced me to maintain for a few months. Keep up the good work
Your content is amazing! I have gotten lazy over the past few years and watching your stuff has helped me understand how to healthily make changes. I am buying a barbell set this weekend and getting a power rack to start my lifting journey. I have already implemented daily walking which has been a massive mental boost up to this point. I am not expecting drastic fast changes, I’m in it for the long term. Wish me luck!
@@morphosis7655 Good thanks! Power rack didn’t happen as planned, but got some other stuff in the meantime. Trying to figure out a good plan for colder weather since the walks were really impactful and I am not sure what to do when the snow hits. Taking the leap into exercising slow and steady. =)
@isaacbridge3623 shoveling snow is good exercise just make sure got a good shovel and be careful with your back. 🇨🇦😂 also walks in the snow aren't too bad with good boots. If anything more work since might have to lift legs higher or for other reasons too.
Glad this talked about combining reduced calories with exercise. I was very sedentary when I first tried to diet and I just felt like crap. I was so cold and tired. Actually, I felt kinda bad all the time (due to lack of exercise) and felt horrible when reducing calories. Only increasing my physical activity gave me enough physical wellbeing to allow me to reduce my calories without it having a negative impact on the rest of my life. I have more energy, mental alertness, and I'm just not as cold anymore.
You’ve really helped me learn alot getting into body building real factual science based workouts for the best results I really appreciate that especially getting this info for free you’re doing a great service truly thanks, Randy
Dr. Mike has been an incredible encouragement and knowledge giver to me over this fat loss phase I’m on. His information has helped me see how to optimize what I was already doing well, and how to plan for the future maintenance. Also, lots of laughs, which I think is important, and can help you get through tough times and early morning obligations. Thanks to Dr. Mike, Mr. Nick Shaw, RP, and everyone else involved with the YT videos, and the podcast!
18:24 "cause you can out eat formal excersice like you wouldn't believe, burn 400 calories on a treadmill, go home eat 1 donut 🍩 and boom treadmill gone". Does crying harder counts as regular activity then 😭😭😭??
Recomp works - I’m retrained after 20 years training 5 foot 11, weighed 94kg and 19% BF After 1 year consistent training, biking, progressive overload , training to failure, good rest Dropped 12kg fat and gained 2kg muscle. Then plateau at about 16% BF, so need to go into traditional bulking and cutting phases. But it works up to a point.
Frozen broccoli stems are a great boredom snack. They don't do much if you're hungry or excited about particular tastes, but if you just want interesting sensations in your mouth, frozen broccoli stems all the way.
One thing that was left out of the fats section is the filling nature of fats. That tablespoon of peanut butter wont fill you up immediately, but it will make you feel less hungry later. When fats are present in the small intestine, food intake goes down. All 3 macros are crucial for both satiety and wellbeing when losing weight.
5 steps 1. Find out where your really at. 2. Find out your goal physic details. 3. Set a reasonable time frame to achieve. 4. Pick any method that works well for you to get into a calorie deficit, (Keto, carb cycle, IF ...) 5. Track and adjust
Dude !!! I love your lectures .. I have take notes and make sense !!! I have been kissing weight about 55 lbs with a diet program that I am very happy about it but now it is slowing Down my fat lost and my weight . I need 40 more pounds to go and I just make a plan thanks to you .. RESISTANCE TRAINING+HIGH PROTEIN+CALORIE DEFICIT = FAT LOST!!!! Thanks I I am pretty strong former soccer player . And I need to get lean and strong and fast to play again semi pro or professional to fulfill my dreams finish strong my time in soccer ⚽️ . Any tips ?
All the formulas I use would say that my calorie maintenance was 2500-2600 calories when after experimenting for a couple weeks my calorie maintenance was much closer to around 2200. Consuming 1800 calories a day I’ve been losing 1 lb a week
I have a similar experience. My maintenance calories calculated to about 2100. I've been tracking consistently for the past 5 months, and I'm maintaining weight while eating about 1700-1800 calories for the most part..went from 180 to 183. I've been on a resistance training program during this time as well.
For me this is brilliant. What your' saying is keep busy eat less, up the protein and lift weights to maintain muscle mass. As an add-on don't worry too much if you do lose some muscle you can always get it back when you stop dieting.
I weighed 216lbs when I started with an 1800kcal daily intake and the scale didn't move a single bit for over a month. I then dropped it to 1500 kcal daily intake and now I'm dropping about .22 pounds daily. I'm also keeping an eye on the macros so that I meet the protein intake, how I feel, what my energy level is, and how hungry I am, so that the deficit is not too much. It works great so far for me, even though the tables said I should have eaten 1800-1900 kcal per day. As Dr. Mike says, it's not the same for everyone.
My brother in Christ, this is exactly what I needed to hear! I am 211 and have been eating 1800 kcal daily. The scale hasn't budged for 3 weeks now. I was getting so frustrated! I guess it's time to drop the food intake and slightly increase activity.
He’s the least flashy and doesn’t put any bits in there but I can hear him talk for hours literally feels like I’m just hearing someone out rather than hearing a lecture.
Some really good content here. I think the whole carb "debacle" is more of a unique thing to each person. What I mean is that I don't need a bunch of carbs to perform well in the gym. I've spent a lot of time and have experimented with fasting, both intermittent and extended and working out through fasted periods and frankly, have had some of my best performances in the gym, while fasted. So I think there's a huge mental component to it, and it takes some getting used to it.
Great information! It's no bs and very straight forward. I don't eat much to begin with, I find it hard to get 2500-3000 calories in... Most days I get in 1500-1900 calories.. But I'm also not seeing the scale change... But I do feel smaller in my clothing 😏... Though this lecture has me realizing I can do more daily activity. Like walks. And dancing with my kids lol I weight train 3-4 times a week, but not much else the other days. Time to get my butt in gear. Thanks for kicking it Dr.
Just be careful that you don’t lose a big amount of muscle too. The first vid in this series talks about the dangers of the “one shot” big weight loss. May want to take a break or even go to bulking for a while vs trying to keep pushing on it.
This was fantastic. I initially had my macros set at 50, 30, 20% for my deficit based off a quick google. But this video really helped me dial it in to a better distribution at 40, 30, 30 which is working better and easier to follow
I was one of those guys who went to the gym every day, worked out like a beast, but then ate like shit. I remember one time I worked out for 3 hours straight (lifting, cardio, and stretch) and then immediately went to jack in the box and got a large curly fries, shake, n burger afterwards. Needless to say I was a fat fuck. Starting in March I started macro counting and eating way fucking less. I’m down 30 lbs and definitely put on some muscle since I’m eating the right amount protein for the first time ever. People keep asking me if I started working out and I’m just like “ive alwYs worked out. I started eating better”
Hi Sir, I have been watching all your videos and lectures on RUclips, just an amazing content… are you guys working on an RP Nutritional certification for fitness professionals? I would join NOW Keep the videos coming 💪🏻
Always curious if protien levels should reflect total mass or lean mass, for someone bear 30%BF. I would assume LM but havn't seen that differentiation explained.
I was in a horrific car crash 9 months ago and I was in a coma for 3 months. My gymbros played this video for me in my hospital room so I could be first person in a coma to hear this. I have been getting back into the gym. It honestly feels great to squat again.
I had been sat at 80kg's consuming 1500 cals a day for 5 months while working out with light weight and cardio but going by what you show i should be eating 2100 to maintain my size which i never knew. Im going to try and add 30g more protein and 20g more carbs to see if i get some more energy to shift more weights when i do compound movements. Thankyou for the video Dr Mike!
I used to be entirely sedentary and maintaining 70kgs @ 1600 cals, so my first thought is you might be being a bit lax on your tracking. That said, the NIDDK body weight planner said at my age and height I was "supposed" to be at 2300 cals/day and I'm currently going to the gym, eating 21~2200 and gaining weight, so they can be quite off.
@Ty Been at this intake for about 6 months as i was at 102kg's and most of it was fat but yeah I'm beginning to feel major fatigue after just a few sets of any compound movement so watching a video like this one has kind of affirmed i need to start upping my intake to account for me moving the weights at the gym. Also being almost totally sedentary before the life style change did not help either.
@@Axxendal Yeah i guess i could be off but i am weighing and tracking via an app which i confirm from the side of the products i do use so i am trying to be good with tracking. I was easily say at 25+% body fat 8 months ago which had helped me not notice the fatigue while i was lifting and doing steady state cardio but as i have lost alot of that fat now i am really feeling it after just 20mins of moving any weights or even light jogging so i guess my calories are bottoming out and i may need to rethink my intake, Hence my original comment.
Great factual no BS video. One question I have is, when trying to lose fat, do you use your current body weight to base your calories/nutrients on? Or your goal weight?
I’m diabetic, 66, female and fluffy so not your typical subscriber but I like your science based info and explanations without the glam pics. I take 2 kinds of insulin plus Ozempic. I’ve always been told that the reason I can’t lose weight is because of the insulin. The Ozempic is for long lasting blood sugar control not weight loss (for me). But if understood you correctly, you said insulin is beneficial in protein synthesis (?) I can’t remember exactly but it sounded like insulin has positive anabolic effects. Anyway the words insulin and positive effects made me pay attention. I’ve embraced the idea that I can’t lose weight, especially belly fat, is bc of the insulin.
I’ve tried many diets over six years and juggling different macro ratios. I find that using 30% calories of fat, one gram of protein per pound of body weight, and fill the rest with carbs for deficit/main/surplus. This formula never fails me and still have ton of energy in deficit. The fat intake has to be measured in maintenance for optimal hormone and energy.
It just seems like an unbelievable amount of protein, especially if you're obese. You'd have to eat sooo much chicken every day to make, say, 220 grams of protein. How is that affordable or healthy?
@@Ghritke if you’re obese think of it as 1 gram per pound of lean mass. If you’re 220 and at 40% bodyfat for example, then you’d probably be good at 130 grams of protein.
Dr Mike, Yes, fruits and vegetables are very filling, but in my experience, that satiety only lasts a short time. For example, I love to snack on watermelon or peppers in between meals, which will help me feel full but only for an hour. My issue I keep running into is that I'm more active and eat better, but I'm legitimately hungry (stomach growling and daydreaming about my next meal) every 2 hours unless I have a meal cooked or baked with oils and fats. Am I doing something wrong? Am I not getting enough protein?
High fibre veggies work best for this. Some will say raw veg takes longer to digest, but I don’t know if that’s true. Maybe Dr. Mike could enlighten us?
Might be worth using a food tracker like MyFitnessPal or the app Dr. Mike makes to help track the macros. Like with the pro sub of MFP, you can set the grams of protein, fat, carbs you want each day and it’ll show how you’re doing for the day and for each meal. Then if you set that goal based on the calcs he gives (1g protein per lb body weight, 0.5g fat, rest carbs) you can figure it out easily.
Im so stoked to start my plan today .. I have one question - when determining my values (grams of protein, fats, carbs) is it based on my current weight or my lean goal weight? Im overweight now 270lbs and my goal is 200lbs … do I start my macro numbers at my goal weight? Im holding onto a lot of fat right now and aiming for 1-1.5 fat loss per week. Dr Mike your advice would be greatly appreciated.
Done the "400cal treadmill workout + one 400cal doughnut = treadmill gone" thing more times than I'd like to admit.
I ate a muffin and my homegym disappeared
Same
Oreos for me. Night time oreos are killing my deficit lmao
It's a real pain because then you have to buy a new treadmill since the old one disappeared.
I know right
I ate some cereal, and then woke up to find out my home had been hamburgled
They only stole my carbs, so I had to double-down on the treadmill
This is like a free college course. So good. 💪🏽
This content is the gold standard. No BS, No nonsense, well explained and even entertaining to boot. Great job Dr. Mike.
These lecture style videos provide so much value without all the BS. Thank you!
Cool, if you ever wondered how to add more cardio, what I do is every time I watch a Mike Israetel video, I take my chair out of the way, blast some tunes then I rotate between air squats and low weight swings, dance/jumping jacks/knee taps/heel to butt/whatever you like in between sets, easy cardio/active recovery sesh as you load up that sweet wisdom, win win win. Aight, cheers y'all, stay healthy.
💪🏾
Just joined. My first and only RUclips sub. Thanks so much for putting this content out. I’ve slowly recomped down from 102kg to 90 in 6 months and hit a plateau. I really want to get down to 15% BF, which is about 7kg away but lecture 1 has pretty much convinced me to maintain for a few months.
Keep up the good work
Your content is amazing! I have gotten lazy over the past few years and watching your stuff has helped me understand how to healthily make changes. I am buying a barbell set this weekend and getting a power rack to start my lifting journey. I have already implemented daily walking which has been a massive mental boost up to this point. I am not expecting drastic fast changes, I’m in it for the long term. Wish me luck!
How are you getting on?
@@morphosis7655 Good thanks! Power rack didn’t happen as planned, but got some other stuff in the meantime. Trying to figure out a good plan for colder weather since the walks were really impactful and I am not sure what to do when the snow hits. Taking the leap into exercising slow and steady. =)
@@isaacbridge3623 nice one. Glad its going well.
@isaacbridge3623 shoveling snow is good exercise just make sure got a good shovel and be careful with your back. 🇨🇦😂 also walks in the snow aren't too bad with good boots. If anything more work since might have to lift legs higher or for other reasons too.
Glad this talked about combining reduced calories with exercise. I was very sedentary when I first tried to diet and I just felt like crap. I was so cold and tired. Actually, I felt kinda bad all the time (due to lack of exercise) and felt horrible when reducing calories. Only increasing my physical activity gave me enough physical wellbeing to allow me to reduce my calories without it having a negative impact on the rest of my life. I have more energy, mental alertness, and I'm just not as cold anymore.
The feeling cold part is probably the worst. It’s like nothing you can do to get warm besides eat.
These videos keep coming out in a perfect order as if I am personally requesting these videos as the become relevant in my training/dieting.
You’ve really helped me learn alot getting into body building real factual science based workouts for the best results I really appreciate that especially getting this info for free you’re doing a great service truly thanks, Randy
Smartest guy ever on this stuff :) I just bought a crop top off your website and downloaded the RP app. I am so excited!
Just started a diet a week ago! Perfect timing to help me stay adherent to my diet and also help me improve upon it!
With this one video, I feel, you just changed my life. Thank you, Mike. I needed this. The facts, no bs.
So much value in these videos. Not just informational, but flipping entertaining! Thanks for everything to Mike and the rest of the RP team.
We must protect this man at all costs!
Dr. Mike has been an incredible encouragement and knowledge giver to me over this fat loss phase I’m on. His information has helped me see how to optimize what I was already doing well, and how to plan for the future maintenance. Also, lots of laughs, which I think is important, and can help you get through tough times and early morning obligations. Thanks to Dr. Mike, Mr. Nick Shaw, RP, and everyone else involved with the YT videos, and the podcast!
You are the most knowledged fitness expert by far when compared to most others on youtube. Appreciate the effort mike 👍
bro just dropped the best fat loss content in existence and thought we wouldn't notice
Some of the best nutrition information available on the internet. Thank you.
I feel like I am something illegal by listening for free to such a good lecture
Thanks!
i'm SO grateful that i found your channel and podcast
18:24 "cause you can out eat formal excersice like you wouldn't believe, burn 400 calories on a treadmill, go home eat 1 donut 🍩 and boom treadmill gone".
Does crying harder counts as regular activity then 😭😭😭??
Pretty sure crying hard would slightly increase your NEAT. xD
🤣
Taking in calories is infinitely easier than burning them 🥲
This was awesome and timely, I am just about to do a 4 month weight loss cycle.
4 years ago? How did it go?
@@FarFetchedFloridahe’s on gear by now
The detail this channel goes into and the real life scenarios and examples given are 10/10.
Recomp works - I’m retrained after 20 years training
5 foot 11, weighed 94kg and 19% BF
After 1 year consistent training, biking, progressive overload , training to failure, good rest
Dropped 12kg fat and gained 2kg muscle.
Then plateau at about 16% BF, so need to go into traditional bulking and cutting phases.
But it works up to a point.
Frozen broccoli stems are a great boredom snack. They don't do much if you're hungry or excited about particular tastes, but if you just want interesting sensations in your mouth, frozen broccoli stems all the way.
Who hurt you
Mike needs to get a Bane mask for that thumbnail.
One thing that was left out of the fats section is the filling nature of fats. That tablespoon of peanut butter wont fill you up immediately, but it will make you feel less hungry later. When fats are present in the small intestine, food intake goes down.
All 3 macros are crucial for both satiety and wellbeing when losing weight.
Saturday mornings. Dr. Mike. Nutrition knowledge for shredz being dropped. Love it!
5 steps
1. Find out where your really at.
2. Find out your goal physic details.
3. Set a reasonable time frame to achieve.
4. Pick any method that works well for you to get into a calorie deficit, (Keto, carb cycle, IF ...)
5. Track and adjust
This is like literally online home school
That you want to attend and get A+ on
Lmao 😂
i kind of feel like during university
🤣
Almost like he taught before...
these are the best lectures and also the dry humor has me rolling!😂
Definitely saving this to send it to people! So valuable!
Dude !!! I love your lectures .. I have take notes and make sense !!! I have been kissing weight about 55 lbs with a diet program that I am very happy about it but now it is slowing Down my fat lost and my weight . I need 40 more pounds to go and I just make a plan thanks to you .. RESISTANCE TRAINING+HIGH PROTEIN+CALORIE DEFICIT = FAT LOST!!!! Thanks I
I am pretty strong former soccer player . And I need to get lean and strong and fast to play again semi pro or professional to fulfill my dreams finish strong my time in soccer ⚽️ .
Any tips ?
One of the best videos I've ever seen, my understanding of all this stuff just clicked into place a shed ton more
I love nothing more than going out in the morning on a nice day and just walking literally the entire day through hiking trails. Cardio is king
Cardio is king for burning cals easy way. Gym and protein intake for keeping muscle. Together is golden way
Dang hiking all day sounds great but real life responsibilities get in the way
This is THE video. All of his stuff is gold but this is IT. Gold standard
All the formulas I use would say that my calorie maintenance was 2500-2600 calories when after experimenting for a couple weeks my calorie maintenance was much closer to around 2200. Consuming 1800 calories a day I’ve been losing 1 lb a week
I have a similar experience. My maintenance calories calculated to about 2100. I've been tracking consistently for the past 5 months, and I'm maintaining weight while eating about 1700-1800 calories for the most part..went from 180 to 183.
I've been on a resistance training program during this time as well.
I’m in the same place. Calculators suggest 2,200 but I need to eat 1,800 to loose weight.
Truly great information, following since years, a man of honor!
For me this is brilliant. What your' saying is keep busy eat less, up the protein and lift weights to maintain muscle mass. As an add-on don't worry too much if you do lose some muscle you can always get it back when you stop dieting.
Mike has the best analogies.
I weighed 216lbs when I started with an 1800kcal daily intake and the scale didn't move a single bit for over a month. I then dropped it to 1500 kcal daily intake and now I'm dropping about .22 pounds daily. I'm also keeping an eye on the macros so that I meet the protein intake, how I feel, what my energy level is, and how hungry I am, so that the deficit is not too much. It works great so far for me, even though the tables said I should have eaten 1800-1900 kcal per day. As Dr. Mike says, it's not the same for everyone.
My brother in Christ, this is exactly what I needed to hear! I am 211 and have been eating 1800 kcal daily. The scale hasn't budged for 3 weeks now. I was getting so frustrated! I guess it's time to drop the food intake and slightly increase activity.
He’s the least flashy and doesn’t put any bits in there but I can hear him talk for hours literally feels like I’m just hearing someone out rather than hearing a lecture.
I'll stop dipping my pizza in Ben and Jerry's.
Best information on the internet!
Some really good content here. I think the whole carb "debacle" is more of a unique thing to each person. What I mean is that I don't need a bunch of carbs to perform well in the gym. I've spent a lot of time and have experimented with fasting, both intermittent and extended and working out through fasted periods and frankly, have had some of my best performances in the gym, while fasted. So I think there's a huge mental component to it, and it takes some getting used to it.
That’s the greatest bodybuilding video I ever seen
So much good information I’m overwhelmed with joy
This is gold. Really excited for the videos to come. Thanks!!
This channel is going to blow up. Great Content!!
Nothing but golden nuggets.
Great information!
It's no bs and very straight forward. I don't eat much to begin with, I find it hard to get 2500-3000 calories in... Most days I get in 1500-1900 calories.. But I'm also not seeing the scale change... But I do feel smaller in my clothing 😏... Though this lecture has me realizing I can do more daily activity. Like walks. And dancing with my kids lol I weight train 3-4 times a week, but not much else the other days. Time to get my butt in gear. Thanks for kicking it Dr.
Doin the good work!! Thank you for the education Doctor🖖
Appreciate you Doc! Thanx for taking your time to create these vids. Great info!
Thanks for the help. That’s a solid common sense approach to track everything for a week and get ur baseline averages
Just seen these series, you are so easy to listen to. Thanks so much 🙏
Great video! Thx for the info in such a direct and clear way
This is all pure gold! Thank you !
I’ve been eating 1500 calories a day for the last 23 weeks, and working out 4-5 times a week. I’ve steadily lost 3-4 lbs a week on average every week!
Just be careful that you don’t lose a big amount of muscle too. The first vid in this series talks about the dangers of the “one shot” big weight loss. May want to take a break or even go to bulking for a while vs trying to keep pushing on it.
This was fantastic. I initially had my macros set at 50, 30, 20% for my deficit based off a quick google. But this video really helped me dial it in to a better distribution at 40, 30, 30 which is working better and easier to follow
This was everthing. I needed this, thank you
Sometimes I miss this bubbly, non-angry dr. Mike.
Mike, what other topics if any do you discuss on video at a high level of competency like this? I could listen to you talk for hours.
I love how passionate you are! Thank you for these videos
Those various zombie analogies are always on point.
I fire up the PS4 while I'm on the treadmill. Boom. Productivity.
Sorry Dr. Mike, I actually am in a coma. I'll try and be more consistent about staying awake this week, I promise...
😆😅🤣😂
I was one of those guys who went to the gym every day, worked out like a beast, but then ate like shit. I remember one time I worked out for 3 hours straight (lifting, cardio, and stretch) and then immediately went to jack in the box and got a large curly fries, shake, n burger afterwards. Needless to say I was a fat fuck.
Starting in March I started macro counting and eating way fucking less. I’m down 30 lbs and definitely put on some muscle since I’m eating the right amount protein for the first time ever. People keep asking me if I started working out and I’m just like “ive alwYs worked out. I started eating better”
Great info coach/professor!
We'll rule this hellscape together.
Now that's a t-shirt I would buy.
Hi Sir, I have been watching all your videos and lectures on RUclips, just an amazing content… are you guys working on an RP Nutritional certification for fitness professionals? I would join NOW
Keep the videos coming 💪🏻
I left my 12 hour shift hospital job and within 3 months I put on so much weight. Didn’t realise how much the job was keeping the weight at bay.
"One donut, treadmill gone," needs to go on most of our walls.
This content is insaaanely good!
I felt like I was taking a screenshot for every slide! It's like you're giving us the keys to the kingdom!
I freaking love you Dr. Mike ❤
Always curious if protien levels should reflect total mass or lean mass, for someone bear 30%BF. I would assume LM but havn't seen that differentiation explained.
If ur really fat the lean mass or goal weight. If ur normal then total body mass it will be good enough
@@DarkoFitCoach that was always my assumption, thank you for the confirmation. Estimating LBM is simple enough.
@@zachlloyd9392 i just go by total mass and do 1 gram protein per pound of total mass. Cant go.wrong with it
5:31 Dr. Mike: "You can get your calories from tables..."
Me: *bites table*
as per usual, as entertaining as it is informative, thanks doc.
Excellent video excellent content as always from Dr Mike!!!👍👌👏💪😎
absolutely great stuff
I was in a horrific car crash 9 months ago and I was in a coma for 3 months. My gymbros played this video for me in my hospital room so I could be first person in a coma to hear this. I have been getting back into the gym. It honestly feels great to squat again.
Me: loves free shit
Mike: pumps out fucking gold
I had been sat at 80kg's consuming 1500 cals a day for 5 months while working out with light weight and cardio but going by what you show i should be eating 2100 to maintain my size which i never knew.
Im going to try and add 30g more protein and 20g more carbs to see if i get some more energy to shift more weights when i do compound movements.
Thankyou for the video Dr Mike!
I used to be entirely sedentary and maintaining 70kgs @ 1600 cals, so my first thought is you might be being a bit lax on your tracking. That said, the NIDDK body weight planner said at my age and height I was "supposed" to be at 2300 cals/day and I'm currently going to the gym, eating 21~2200 and gaining weight, so they can be quite off.
@Ty Been at this intake for about 6 months as i was at 102kg's and most of it was fat but yeah I'm beginning to feel major fatigue after just a few sets of any compound movement so watching a video like this one has kind of affirmed i need to start upping my intake to account for me moving the weights at the gym.
Also being almost totally sedentary before the life style change did not help either.
@@Axxendal Yeah i guess i could be off but i am weighing and tracking via an app which i confirm from the side of the products i do use so i am trying to be good with tracking.
I was easily say at 25+% body fat 8 months ago which had helped me not notice the fatigue while i was lifting and doing steady state cardio but as i have lost alot of that fat now i am really feeling it after just 20mins of moving any weights or even light jogging so i guess my calories are bottoming out and i may need to rethink my intake, Hence my original comment.
This is such a good watch thanks dr mike💪🏽
Great lecture!
Great factual no BS video. One question I have is, when trying to lose fat, do you use your current body weight to base your calories/nutrients on? Or your goal weight?
Fantastic video
I’m diabetic, 66, female and fluffy so not your typical subscriber but I like your science based info and explanations without the glam pics. I take 2 kinds of insulin plus Ozempic. I’ve always been told that the reason I can’t lose weight is because of the insulin. The Ozempic is for long lasting blood sugar control not weight loss (for me). But if understood you correctly, you said insulin is beneficial in protein synthesis (?) I can’t remember exactly but it sounded like insulin has positive anabolic effects. Anyway the words insulin and positive effects made me pay attention. I’ve embraced the idea that I can’t lose weight, especially belly fat, is bc of the insulin.
Great lecture. Thank you!
Great videos! really appreciate your time Doc Beast💪💪💪‼️
These videos are insanely helpful, thank you!
Great information, thank you! 🙏
I’ve tried many diets over six years and juggling different macro ratios. I find that using 30% calories of fat, one gram of protein per pound of body weight, and fill the rest with carbs for deficit/main/surplus. This formula never fails me and still have ton of energy in deficit. The fat intake has to be measured in maintenance for optimal hormone and energy.
It just seems like an unbelievable amount of protein, especially if you're obese. You'd have to eat sooo much chicken every day to make, say, 220 grams of protein. How is that affordable or healthy?
@@Ghritke if you’re obese think of it as 1 gram per pound of lean mass. If you’re 220 and at 40% bodyfat for example, then you’d probably be good at 130 grams of protein.
I get just as much pump on carnivore diet as I do on high carb. Maybe if you are adapted to the diet?
Great session. Thank you for sharing and making these videos. Solid informative content.
Dr Mike,
Yes, fruits and vegetables are very filling, but in my experience, that satiety only lasts a short time. For example, I love to snack on watermelon or peppers in between meals, which will help me feel full but only for an hour.
My issue I keep running into is that I'm more active and eat better, but I'm legitimately hungry (stomach growling and daydreaming about my next meal) every 2 hours unless I have a meal cooked or baked with oils and fats. Am I doing something wrong? Am I not getting enough protein?
High fibre veggies work best for this. Some will say raw veg takes longer to digest, but I don’t know if that’s true. Maybe Dr. Mike could enlighten us?
Yeah, something with fat in it keeps hunger at bay way more than a full bowl of veggies. Try a boiled egg as a snack, see if it helps.
Might be worth using a food tracker like MyFitnessPal or the app Dr. Mike makes to help track the macros. Like with the pro sub of MFP, you can set the grams of protein, fat, carbs you want each day and it’ll show how you’re doing for the day and for each meal. Then if you set that goal based on the calcs he gives (1g protein per lb body weight, 0.5g fat, rest carbs) you can figure it out easily.
Im so stoked to start my plan today .. I have one question - when determining my values (grams of protein, fats, carbs) is it based on my current weight or my lean goal weight? Im overweight now 270lbs and my goal is 200lbs … do I start my macro numbers at my goal weight? Im holding onto a lot of fat right now and aiming for 1-1.5 fat loss per week. Dr Mike your advice would be greatly appreciated.
I have that same question
Great video !