Dude, that feeling when you've lost track of your meals and it's now 9:45 p.m., you've been stuffed full for over 2 weeks now, and you still have 1700 calories to go and those calories include about 12 oz of chicken breast. You're walking around the house with chewed up chicken in your mouth that your body won't let you swallow. I don't really "bulk" anymore but the last at least three times that I did, I cut the phase short two or three weeks just because I was tired of eating.
Chocolate milk, whey shakes, maltodextrin, regular bread, some maple syrup, cereal, white rice, less fruit, less veggies, lowest fiber carbs you can find. Start replacing solids with liquids or add a shake in addition to solid foods with whatever macros you can't finish from solid meal.
Breakfast, lunch, dinner. It’s that simple. Drink a shake between meals. You needs carbs to prevent your body from eating its self. Eat carbs after a workout. Amino acids before and after a workout. That’s how I look at it
When I was in graduate school and later working 100+ hour weeks while building up my business it was pretty damn easy to forget how to eat. Pretty much for 4 years if it wasn't making me more money or putting me in a position to make more money it was largely forgotten about (sans my now wife).
Damn it Doc!! lol As always THANK YOU for all the knowledge! RP gives so much amazing content away! They say every time you learn something you get a wrinkle in your brain, I was planning to die with a sexy non wrinkled brain but thanks to you DR. MIKE my brain is wrinkly like a 70 year old that weighed 300lbs lost 150lbs on a starvation diet that just got out of the pool after 2 hours of aqua aerobics!!! hahahahaha
Nailed it‼️ I never go anywhere without my meal bag. Breakfast at 7:30 in the car driving to the office. Meals 2&3 at 10;30 and 1:30. Pre-workout meal at 3:30 then training at 5. Meal 5 at 7pm then meal 6 at 9.30. 10pm bedtime. Meal prep is a vital part of consistent progress.
@@denispersy3436 most people's reaction is that they wish they were that discipline too lol. I offer to help them and you know they have to decide to get their ass in gear themselves.
From that sample meal, it's kinda off to have a turkey sandwich with 35g protein, that's like an entire small package of the lunch meat right there, no? We're not talking about 2-3 slices, we're talking about around 10-15. Do yall fuckers have sandwiches this size for real or nah??
Dr Mike, can you guys please make a video specifically about sleep and how it affects dieting/massing? and even the management of sleep for growth and fat loss
Bevare of eating a lot for a pre-workout meal. Not only your preworkout drink will not work as well, but the digestion will screw training. I drink preworkout 60 min before and then just eag a banana and whey with some skyr 30 minutes before
I always get shocked when people start talking about 3-5 meals a day and then I remember breakfast, night snack and between snacks count as meals as well. These example meals make a huge deal despite sounding somewhat obvious or easy to construct yourself if you know what you're doing. I just gave your meal example to a friend who wants to lose weight but doesn't really know how to eat in detail, and a ready plan for even a day gives a great intuition to what the numbers and ratios as well as healthy sources would actually look like in a real life day.
Easiest way I found to get 4 meals a day in is to add a snack before bed that consist of a cup of Greek yogurt and a scoop of protein powder, you can put granola/fruits/whatever in there as well, depending on where you are at in your hunger levels and what you ate on that day. So it's just your regular 3 meal a day + that boosted stack, since it doesn't have much fat it should not disrupt sleep, at least it doesn't disrupt mine. Studies suggest that eating protein before bed is pure value since your body does MPS cycles during the night. For those of you that don't train after your first meal of the day or have difficulty eating in the morning, what I usually do is drink ~400ml of milk and a scoop of whey within an hour of waking up. It is also pretty good alternative on rest days, and is quick, which is a big plus if you got things to do, places to be or people to meet. As always, go get 'em!
Im late but so glad I foumd the channel - no shouting, no gimmiky bs - real talk. Even after decades in the gym these videos are great to keep on track! I wish this was around when I started out.
💯 relate to late night eating problems. I've started doing fasted cardio/light morning workouts again, to jumpstart my appetite as close as possible to when I wake up. Then I push carbs and/or a shake, THEN do the heavy work, THEN a high-protein breakfast. After that, it's much easier to coast on my workday diet.
Great video and refreshing to see from the perspective of fitting in required calories, rather than trying to feel satiated while restricting calories.
I sleep really well with a stomach full of food (to the point where sometimes I can't sleep if I'm the least bit hungry and go eat a meal). Are there any downsides otherwise? I'm usually hungrier at night than first thing in the morning.
Pretty jacked switching between IF and OMAD days mostly (occasional off days). Mike’s bias against it is a tad annoying at times. You can be very jacked with those eating strategies. Most people aren’t trying to be competition bodybuilders
So.....I'm a truck driver by trade and ALL of my meals occur before my workout window, which ends literally an hour to an hour and a half before I go to bed (if I'm going to get at least 7 hours of sleep). Only thing I consume post workout is a post workout protein shake. Should I save some carbs from earlier in the day to go with that post workout shake? I know the timing is sh*t but that's all I've got to work with
That shirt is a personal attack on me. I went to PT and they told me I had the tightest hamstrings and ankles they have ever seen. I literally can’t squat deep with good form but I am also a piece of shit that doesn’t stretch enough so it is my fault.
Where did you cop that shirt, Mike? Fucking funny to be able to use that in the gym in the winter when bulking, ahha! Could potentially want to cop that
3:50 Dr. Mike states this more explicitly in the corresponding weight loss series, but by the time you get to this step you’re already doing enough to get pretty good results. Let’s say that for some reason you can only have two meals spaced 12 hours apart, but you can still get all your calories in. That lifestyle may put you at a slight handicap compared to someone who can eat 5 times a day and stack their carbs around their workout, but it won’t completely nullify your gains or anything like that.
I have to have 3 complete meals, otherwise, I just stay hungry throughout the day. If my meals are less than 700 calories, I never feel satisfied. Just the way my body/mind is. I’ve tried to do 4-5 meals per day, and I’m just miserable, always thinking about food. But if I have a nice, big breakfast with a spinach omelet, oatmeal, honey toast, hash browns, and turkey bacon, I feel so much better.
My diet macros look very similar to 10:30. However, I add quite a bit more fats to my dinner (meal 3/ post workout), cooking in olive oil etc. My final meal is usually very low in fats.
Hiya awesome content! I would love some guidance. I'm an amateur bodybuilder in bikini category, im a mother of two and have a full time job. When I train it has to be first thing like 0600 so normally I don't eat anything hit gym than have a high carb post workout meal. Then in eveni gs I do cardio. I'm struggling to see results, struggling with energy, struggling to get a pump. What can I do to change? Can I eat at 0530 ans then go to gym ans should that contain carbs? I'm in prep for next show in 8 weeks. I had a 12 month build phase and don't think I've developed enough mass that I should have.
I'm gaining on 150g protein, 110g fat OR MORE if I'm feeling tired. Zero sugar zero carbs zero fiber. Started in july at 130 lbs, aiming for 150 and at 146lbs now.
Great video but why do you guys always give tips for those who work out in the evening? I feel excluded! 😝 I workout at 6am and because I only have 30-40 min between the meal and the kick-ass workout, I simply cannot shove a lot of food down. I have been eating most of my carbs post (breakfast) and before bed. Too bad? Can you make a video including 1. Early morning gym freaks and 2. Bulking (aka higher carbs) for women with PCOS?! Thanks doc! U roooockkkkk
I could definitely eat 2500 calories of food in one sitting. Infact that is why im such a fat bastard now 😂😂😂😂 i am cutting down my body fat right now but i am so looking forward to using the knowledge in this series to start putting mass back on 😭😭
The weird thing for me, is I actually find it easier to eat more if I only eat one big meal. because I generally am really hungry going into it. At least in the past. I have been trying to get more fiber in my diet, and I have found I fill up much faster when my fiber consumption is higher. But spreading out and adding extra milk can help me get more fat and protein calories when I end up under my target.
Dr. Mike, your videos are fantastic! I’m a huge fan and have seen almost everything you’ve put out. Could you do a critique of 8x Mr Olympia Ronnie Coleman’s diet and/or training ? In videos he claims to have eaten 2 grams of protein per pound of body weight. Was his success mostly due to his diet? Genetics? “Sport supplement” choices? His training style, while effective had consequences as well. It appeared that he cracked the code, yet he fell apart like Mr Potatohead. Can you do a critique that would help navigate the takeaway’s from the hard lessons? Thanks
I've just started training properly, literally this week I'm 150lbs, around 18%body fat, I am on a calorie surplus by around 300kcal, I have around 120g protein I don't want to over complicate everything, is this series essential for me to gain a decent amount of muscle (not for optimimal muscle gain) plus I'm on a fairly small dietary budget. Or can I come back to this in around 3-6 months.
Hey Mike! I was wondering: Does it make a difference for gaining muscle whether you consume most of your fats in one meal and almost no fat in the other meals opposed to spreading your fats more evenly throughout the day?
The bit about meal scheduling is crucial. Hard gainers are just hard gainers because they skip breakfast. It ain’t so much the calories, but when you eat them
hard gainers are hard gainers because of genetics, obviously skipping breakfast is a big nono, but that isn't what a hard gainer is. it's just someone who's body is geared towards cardio, smaller bone structure, etc. Called an ectomorph. It is much harder for them to put on muscle, just like it is much harder for the other two types to run a marathon.
@@coreydw1 lol thats me,im 6'4 ecto and im losing weight on 4000kcal currently..in thr offseason u need to blend food otherwise its hard to eat so much clean food.
Fats are bad before a workout?... Really? I eat almonds or walnuts, 1-3 hours before and think it may help endurance in case I workout 1 hour+ from the research on The Nutrition Pyramid. Although, again, to clarify, fats are good for endurance training. Over 2 hours at least if I remember right? In any case, I don't feel negative affects from eating 30g of nuts a an hour before a workout along with a balanced meal or snack of protein and carbs.
Anybody know what to do if I eat 4 meals a day at 230lbs. I’ve heard from Dr Mike and other sources anything above about 40g of protein in a meal, is just used for energy. So if I eat 4 meals I’m at like 160 grams of protein which is pretty low for 220. Most the time I just end up eating more protein per meal. Getting in a 5th meal in is just to much for me.
Actually, you’re eating the PERFECT amount. I know he was just showing a basic meal plan and stuff but 1g/lb is too much, even 1.6g/kg is enough, so you’re right in the good range
Forgetting to eat? Setting an alarm? Am I the only one here who has NEVER had this problem? 1500 calories for the day is enough? What!? I eat an 800 calorie breakfast at 8 and Im hungry again by 10:30, no alarm needed. I feel like there is something wrong with me when Dr. Mike gives these examples. Am I alone, please someone tell me! Is there anybody out there!?
Assuming your BMR isn't like 3500 cal, if you're hungry right after a big meal it generally means the meal was not balanced and you are missing something. I get those when I am in a deficit trying to cut and I just have to suffer being hungry.
I'm still unsure about meal timing before a workout for optimal performance. For instance, I don't want to eat too close to a workout since the food will just be digesting during the workout, hence I won't absorb and utilize the nutrients most effectively.
Yep. Eating too close to a workout can cause havoc. I often don't even drink a shake in the morning on leg days, I just get hydrated, train legs, throw up the fluid, and eat after! - Dr. Mike
@@RenaissancePeriodization So i understand that it is possible to go train hard without a pre-workout meal ? I work out before going to work in the morning and find it very difficult to have a meal hours before the workout...
I have a question, how are you gonna spread those meals if your work is manual labor (construction worker)? Should I treat my breakfast as a pre-workout due to work or on my workouts only? How about post workout?
I'm in the same trade and I find it very difficult to eat during the workday. Our crew just blasts through lunch to get stuff done. And when I do eat, I feel sluggish afterward.
*Any Tips on how to Manage Fat gain on a Bulk?* I far exceeded my 1% weight gain goal on this second month and haven't successfully gotten back on weight track yet from going back to maintenance. ... Aside from proper long sleep, no stress, no overdose of carbs or overbloating meals... How many carbs and how many grams of a protein portion is too much that will get stored as fat and cause weight gain (which has happened on maintenance and on a deficit). ... I haven't read the cutting phase portions of the Nutrition Pyramid yet, but I'm wondering I should do a mini-cut to get back on track weight since I gained 6lbs more than what I was expecting, which should have been around 4lbs in 2 months, not 10lbs.
You can’t store more fat overall in a deficit barring weird esoteric conditions. If you were getting fatter it wasn’t because of voodoo with carbs and protein storing as fat- an extremely inefficient process btw- but because you WEREN’T in a true deficit. If you gained excessive fat, it’s because you ate too many calories and need to simply reduce by 200-500 and see how it goes for a couple weeks. Mini cuts, as my understanding stands, are mostly to potentiate faster weight gain after due to getting a bit leaner but more importantly stoking appetite. You could do one and then mass on less calories this time, continue to mass but less rapidly, or simply maintain for a couple weeks then do a proper cut and then mass again. Since it sounds like your mass phase hasn’t been either super short or super long already, I think any of these would work depending on your preference and how you look/feel currently.
Also the general formula is your body weight in lbs/g of protein ( if you’re fairly lean), though lean body mass probably works too. Then something like at least roughly 0.25-0.30xbw in pounds/g of fat (again, if fairly lean probably). Then subtract the calories of those two from your total goal, and that’s your carb calories. You can modify that however and it won’t matter that much as long as you don’t have ridiculously low protein or fat but that’s the typical kinda framework. Again, a certain amount of any macro isn’t going to result in net fat gain unless you’re in a calorie surplus.
I try to keep at most 2 bites in reserve for each meal
Failure for me
Lmao dude
Hhhh you kill it
Underatted comment
always eat beyond failure bro
Not sure why but he always looks like he is sitting in a toddler high chair
HAHHAHAHAHAHHAHAHAHHAHAHHAHAHHAHAHAHAHAHAH
My general rule of thumb is to like the video the first time Dr. Mike makes me laugh. It never takes long.
I laughed at 0:01 cause I just don’t know where the hell he gets all these shirts
Fr one of the most hilarious guys out there
I need to just like every one I watch, its alway educational and usually entertaining.
@@lukepersi1103 Team Full ROM Apparel
“Buy my stuff, I need money” - that got me
Dude, that feeling when you've lost track of your meals and it's now 9:45 p.m., you've been stuffed full for over 2 weeks now, and you still have 1700 calories to go and those calories include about 12 oz of chicken breast. You're walking around the house with chewed up chicken in your mouth that your body won't let you swallow. I don't really "bulk" anymore but the last at least three times that I did, I cut the phase short two or three weeks just because I was tired of eating.
Literally liquids dude
Chocolate milk, whey shakes, maltodextrin, regular bread, some maple syrup, cereal, white rice, less fruit, less veggies, lowest fiber carbs you can find. Start replacing solids with liquids or add a shake in addition to solid foods with whatever macros you can't finish from solid meal.
Patrick Carr, If I followed that advice my blood sugar would be a roller coaster of insulin rushes, crashes, sleep comas, and sweating fits 😂
This is how I feel.
“Tired of eating” is something I have never experienced. In fact, when I go on a bulk, I only get more hungry.
How do people forget to eat? My whole day revolves around my eating schedule. "Time for meal 3...or 11am."
Meal 3 at 11am? Somebody' on that Lord of The Rings diet! - Dr. Mike
Breakfast, lunch, dinner. It’s that simple. Drink a shake between meals. You needs carbs to prevent your body from eating its self. Eat carbs after a workout. Amino acids before and after a workout. That’s how I look at it
I have like no appetite and never have. Eating is often a chore if I'm trying to gain.
ADD/ADHD and not understanding hunger cues 🥲
When I was in graduate school and later working 100+ hour weeks while building up my business it was pretty damn easy to forget how to eat. Pretty much for 4 years if it wasn't making me more money or putting me in a position to make more money it was largely forgotten about (sans my now wife).
NGL, I was too distracted by the dank meme shirt to take in the first ~3 minutes of information.
Damn it Doc!! lol As always THANK YOU for all the knowledge! RP gives so much amazing content away! They say every time you learn something you get a wrinkle in your brain, I was planning to die with a sexy non wrinkled brain but thanks to you DR. MIKE my brain is wrinkly like a 70 year old that weighed 300lbs lost 150lbs on a starvation diet that just got out of the pool after 2 hours of aqua aerobics!!! hahahahaha
I'm so sorry about your brain wrinkles! Maybe you can watch some Dr. Oz videos to unwrinkle??? - Dr. Mike
@@RenaissancePeriodization fucking legend
This comment is hilarious, I have to say
Does anyone else consistently feel hungry while on maintenance calories? I only really feel properly satiated while gaining on 200-500 calorie surplus
Nailed it‼️ I never go anywhere without my meal bag. Breakfast at 7:30 in the car driving to the office. Meals 2&3 at 10;30 and 1:30. Pre-workout meal at 3:30 then training at 5. Meal 5 at 7pm then meal 6 at 9.30. 10pm bedtime. Meal prep is a vital part of consistent progress.
Totally agree Shread ington
Nice routine 👍
Yess! the meal bag! !
I used to be embarrassed of my meal bag.. I need my meal bag with me
@@denispersy3436 most people's reaction is that they wish they were that discipline too lol. I offer to help them and you know they have to decide to get their ass in gear themselves.
Jesus dude, impressive
ppl who have problem getting enough food have a very nice problem:D
I don't think you mean what you're saying here.
Great video as always ,brother (hulk hogan voice)
THANKS BROTHER! - Dr. Mike
I just wanted to thank you for teaching us all these things. I have made a lot of progress because of you.
Thanks again and keep going!
I wish I was at the point in my life were I had to eat and force a bunch of calories
From that sample meal, it's kinda off to have a turkey sandwich with 35g protein, that's like an entire small package of the lunch meat right there, no? We're not talking about 2-3 slices, we're talking about around 10-15. Do yall fuckers have sandwiches this size for real or nah??
Dr Mike, can you guys please make a video specifically about sleep and how it affects dieting/massing? and even the management of sleep for growth and fat loss
Bevare of eating a lot for a pre-workout meal. Not only your preworkout drink will not work as well, but the digestion will screw training. I drink preworkout 60 min before and then just eag a banana and whey with some skyr 30 minutes before
haha - your t-shirt is my life story. I will stop using that excuse now out of abject shame. Lol
Used to be the same till i restructured my squat and now not going ATG feels uncomfortable.
Who TF would dislike this video?!? This is great content! Thanks, Doc
Interesting in his more recent videos he says 4 is the best amount of meals over 3 but 5 is fine
Definitely looking forward to having the problem of "eating enough" going into gaining after this cutting phase to 10% 🔥🍖💪😋
Hey, what happened to that planet with lots of dinosaurs whe were going to conquer in the other video?
right but which hand do I use to shovel the food into my mouth, will it cause imbalances if I only use my masturbation hand?
Definitely even out the masturbation work with the food shoveling. Gonna get godly forearms
SUPERFLUOUS!!! Big words, big muscles…. New you tube channel idea, think about it!?
Lmao
Just found the app and it's amazing. Makes things stupid easy to plan. Doesn't help shoving food down my gullet, but super easy to prep
I always get shocked when people start talking about 3-5 meals a day and then I remember breakfast, night snack and between snacks count as meals as well. These example meals make a huge deal despite sounding somewhat obvious or easy to construct yourself if you know what you're doing. I just gave your meal example to a friend who wants to lose weight but doesn't really know how to eat in detail, and a ready plan for even a day gives a great intuition to what the numbers and ratios as well as healthy sources would actually look like in a real life day.
I think I heard something about a push up challenge 🤣😂
Easiest way I found to get 4 meals a day in is to add a snack before bed that consist of a cup of Greek yogurt and a scoop of protein powder, you can put granola/fruits/whatever in there as well, depending on where you are at in your hunger levels and what you ate on that day. So it's just your regular 3 meal a day + that boosted stack, since it doesn't have much fat it should not disrupt sleep, at least it doesn't disrupt mine. Studies suggest that eating protein before bed is pure value since your body does MPS cycles during the night.
For those of you that don't train after your first meal of the day or have difficulty eating in the morning, what I usually do is drink ~400ml of milk and a scoop of whey within an hour of waking up. It is also pretty good alternative on rest days, and is quick, which is a big plus if you got things to do, places to be or people to meet.
As always, go get 'em!
Im late but so glad I foumd the channel - no shouting, no gimmiky bs - real talk. Even after decades in the gym these videos are great to keep on track! I wish this was around when I started out.
💯 relate to late night eating problems. I've started doing fasted cardio/light morning workouts again, to jumpstart my appetite as close as possible to when I wake up. Then I push carbs and/or a shake, THEN do the heavy work, THEN a high-protein breakfast. After that, it's much easier to coast on my workday diet.
Great video and refreshing to see from the perspective of fitting in required calories, rather than trying to feel satiated while restricting calories.
I sleep really well with a stomach full of food (to the point where sometimes I can't sleep if I'm the least bit hungry and go eat a meal). Are there any downsides otherwise? I'm usually hungrier at night than first thing in the morning.
dude i NEED that shirt
As long as I can time my eating with the same time I put food in my mouth, I know I'm on the right track.
4 to 5 meals is perfect for my day. 4 on average. Rp diet for the win.
Pretty jacked switching between IF and OMAD days mostly (occasional off days).
Mike’s bias against it is a tad annoying at times. You can be very jacked with those eating strategies. Most people aren’t trying to be competition bodybuilders
So.....I'm a truck driver by trade and ALL of my meals occur before my workout window, which ends literally an hour to an hour and a half before I go to bed (if I'm going to get at least 7 hours of sleep). Only thing I consume post workout is a post workout protein shake. Should I save some carbs from earlier in the day to go with that post workout shake? I know the timing is sh*t but that's all I've got to work with
I've eaten an apple with peanut butter so many times right before a workout and it always results in a great workout for me. 🤷♂️
I wIsH i HaD tHe MoBiLiTy tO sQuAt ThAt LoW
That shirt is a personal attack on me. I went to PT and they told me I had the tightest hamstrings and ankles they have ever seen. I literally can’t squat deep with good form but I am also a piece of shit that doesn’t stretch enough so it is my fault.
He look like that RUclipsr JerryRig Every THing
i´m just struggling with eating to much, gaining weight never was a problem for me at all^^ i would love to have some trouble with eating not enough^^
Where did you cop that shirt, Mike? Fucking funny to be able to use that in the gym in the winter when bulking, ahha! Could potentially want to cop that
fullromapparel.com/
Boom!
10 meals a day the 5% way
Ah yes, look what I have found. No thanks to Scott the video guy. Shame on u 😆 gonna be Scott the butler guy 😮
The Dr would not be pleased to learn that V Shred bullshit advertisements are interrupting his videos!
Now this is just the kind of info i needed, straightforward and no unnecesary BS. Thank you
My question leaving this video is do you track your calorie lose when you puke on the leg press?🤭
Great! Useable while bulking! :D
Young Dr. Mike is pretty… ummm… knowledgable.
I want that shirt, and im super late to the party.... Anyone have a source? lol
That shirt dude
3:50 Dr. Mike states this more explicitly in the corresponding weight loss series, but by the time you get to this step you’re already doing enough to get pretty good results.
Let’s say that for some reason you can only have two meals spaced 12 hours apart, but you can still get all your calories in. That lifestyle may put you at a slight handicap compared to someone who can eat 5 times a day and stack their carbs around their workout, but it won’t completely nullify your gains or anything like that.
So what happens with fats after the workout? Why can’t you eat them after it?
I have to have 3 complete meals, otherwise, I just stay hungry throughout the day. If my meals are less than 700 calories, I never feel satisfied. Just the way my body/mind is. I’ve tried to do 4-5 meals per day, and I’m just miserable, always thinking about food. But if I have a nice, big breakfast with a spinach omelet, oatmeal, honey toast, hash browns, and turkey bacon, I feel so much better.
My diet macros look very similar to 10:30. However, I add quite a bit more fats to my dinner (meal 3/ post workout), cooking in olive oil etc. My final meal is usually very low in fats.
listen to some other videos of dr mike on this topic, post workout meal should be high on carbs low on fats.
I could eat 5000 Cal with one Pizza and enjoyed it.
I always find it incredible how our bodies tell us this stuff. I eat almost exactly as as Mike recommends here by simply listening to my body.
Another one, thanks. Love all your content!
Hiya awesome content! I would love some guidance. I'm an amateur bodybuilder in bikini category, im a mother of two and have a full time job. When I train it has to be first thing like 0600 so normally I don't eat anything hit gym than have a high carb post workout meal. Then in eveni gs I do cardio. I'm struggling to see results, struggling with energy, struggling to get a pump. What can I do to change? Can I eat at 0530 ans then go to gym ans should that contain carbs? I'm in prep for next show in 8 weeks. I had a 12 month build phase and don't think I've developed enough mass that I should have.
I'm gaining on 150g protein, 110g fat OR MORE if I'm feeling tired. Zero sugar zero carbs zero fiber.
Started in july at 130 lbs, aiming for 150 and at 146lbs now.
Great video but why do you guys always give tips for those who work out in the evening? I feel excluded! 😝 I workout at 6am and because I only have 30-40 min between the meal and the kick-ass workout, I simply cannot shove a lot of food down. I have been eating most of my carbs post (breakfast) and before bed. Too bad? Can you make a video including 1. Early morning gym freaks and 2. Bulking (aka higher carbs) for women with PCOS?! Thanks doc! U roooockkkkk
I could definitely eat 2500 calories of food in one sitting. Infact that is why im such a fat bastard now 😂😂😂😂 i am cutting down my body fat right now but i am so looking forward to using the knowledge in this series to start putting mass back on 😭😭
The weird thing for me, is I actually find it easier to eat more if I only eat one big meal. because I generally am really hungry going into it. At least in the past.
I have been trying to get more fiber in my diet, and I have found I fill up much faster when my fiber consumption is higher.
But spreading out and adding extra milk can help me get more fat and protein calories when I end up under my target.
Dang, according to this, my fats and carbs are backwards 🤦🏼
I’m usually 100-200 carbs, 100-140 fat 😬
Dr. Mike, your videos are fantastic! I’m a huge fan and have seen almost everything you’ve put out. Could you do a critique of 8x Mr Olympia Ronnie Coleman’s diet and/or training ? In videos he claims to have eaten 2 grams of protein per pound of body weight. Was his success mostly due to his diet? Genetics? “Sport supplement” choices? His training style, while effective had consequences as well. It appeared that he cracked the code, yet he fell apart like Mr Potatohead. Can you do a critique that would help navigate the takeaway’s from the hard lessons? Thanks
I find it difficult to eat when I'm not hungry.
I cannot understand how people have a hard time eating enough calories. I am hungry 24/7. I struggle with eating too much.
I'm pretty mad at that shirt.
What size is the turkey sanndwitch with light Mayo with 10 grams of fat 1\4 a size of a mini slider sandy? The meat pasta meal fat is off also ? Mini?
I wish I had the problem of struggling to eat enough. My regular appetite results in bulking and my mindful dieting results in maintaining
say what up Dr. Mike !
That shirt is god tier
you should have #4 or something in the thumbnail or the title, it would help :)
Great video!
"You get to have the burrito again... but in reverse." Lol
Good lecture doctor. Would you do a lecture on glucose and fat metabolism? Or anabolic pathways? Either way, thank you!
Eat more than last time.
Fat gains
I've just started training properly, literally this week I'm 150lbs, around 18%body fat, I am on a calorie surplus by around 300kcal, I have around 120g protein I don't want to over complicate everything, is this series essential for me to gain a decent amount of muscle (not for optimimal muscle gain) plus I'm on a fairly small dietary budget. Or can I come back to this in around 3-6 months.
If you don’t have the extra money - just worry about eating healthy and staying fit!!
im 200 pounds, never been this heavy, its hard to eat well
Can you give a good example meal plan pls because this all seems like so much :)
Dr Mike, what do ex bigger people who are afraid of gaining too much on a mass?
3 sets of eating to failure
Hey Mike!
I was wondering: Does it make a difference for gaining muscle whether you consume most of your fats in one meal and almost no fat in the other meals opposed to spreading your fats more evenly throughout the day?
It does not matter
The bit about meal scheduling is crucial. Hard gainers are just hard gainers because they skip breakfast. It ain’t so much the calories, but when you eat them
I would love to be a hard gainer for a month and see what it is like to not gain after 2500 kcals. Lol
hard gainers are hard gainers because of genetics, obviously skipping breakfast is a big nono, but that isn't what a hard gainer is. it's just someone who's body is geared towards cardio, smaller bone structure, etc. Called an ectomorph. It is much harder for them to put on muscle, just like it is much harder for the other two types to run a marathon.
@@coreydw1 lol thats me,im 6'4 ecto and im losing weight on 4000kcal currently..in thr offseason u need to blend food otherwise its hard to eat so much clean food.
@@Deucely chill Einstein
Who the fuck are you? “Bald Omni man?” What kind of name is that? I bet you don’t even lift 🙄
What are "macros"?
Was working when I saw this was posted and told my boss “hold on, my doctor is calling me”.
Wasn’t really a lie…
My day revolves around food. This Is The Way.
Fats are bad before a workout?... Really?
I eat almonds or walnuts, 1-3 hours before and think it may help endurance in case I workout 1 hour+ from the research on The Nutrition Pyramid.
Although, again, to clarify, fats are good for endurance training. Over 2 hours at least if I remember right?
In any case, I don't feel negative affects from eating 30g of nuts a an hour before a workout along with a balanced meal or snack of protein and carbs.
Everything is individual mate, if it worked for you, great!
Good point.
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Titan and atp mechanic muscle growth article
Can you touch on this for someone without a PHD
You don’t need a phd to evaluate studies/articles
Can I eat my meal less then every 4 hours?
Anybody know what to do if I eat 4 meals a day at 230lbs. I’ve heard from Dr Mike and other sources anything above about 40g of protein in a meal, is just used for energy. So if I eat 4 meals I’m at like 160 grams of protein which is pretty low for 220. Most the time I just end up eating more protein per meal. Getting in a 5th meal in is just to much for me.
@@TACT1LE if I eat a little more per meal isn’t that extra protein being waisted tho becuase it’s above that 40ish range
Actually, you’re eating the PERFECT amount. I know he was just showing a basic meal plan and stuff but 1g/lb is too much, even 1.6g/kg is enough, so you’re right in the good range
For the algo and knowledge bombs.
Forgetting to eat? Setting an alarm? Am I the only one here who has NEVER had this problem? 1500 calories for the day is enough? What!? I eat an 800 calorie breakfast at 8 and Im hungry again by 10:30, no alarm needed. I feel like there is something wrong with me when Dr. Mike gives these examples. Am I alone, please someone tell me! Is there anybody out there!?
Not alone
Assuming your BMR isn't like 3500 cal, if you're hungry right after a big meal it generally means the meal was not balanced and you are missing something. I get those when I am in a deficit trying to cut and I just have to suffer being hungry.
That's why I sweat so much damn!
I'm still unsure about meal timing before a workout for optimal performance. For instance, I don't want to eat too close to a workout since the food will just be digesting during the workout, hence I won't absorb and utilize the nutrients most effectively.
Yep. Eating too close to a workout can cause havoc. I often don't even drink a shake in the morning on leg days, I just get hydrated, train legs, throw up the fluid, and eat after! - Dr. Mike
@@RenaissancePeriodization So i understand that it is possible to go train hard without a pre-workout meal ? I work out before going to work in the morning and find it very difficult to have a meal hours before the workout...
I have a question, how are you gonna spread those meals if your work is manual labor (construction worker)? Should I treat my breakfast as a pre-workout due to work or on my workouts only? How about post workout?
I think you can eat breakfast and lunch for sure, and then you can sneak some bars or shakes during the workday! - Dr. Mike
I'm in the same trade and I find it very difficult to eat during the workday. Our crew just blasts through lunch to get stuff done. And when I do eat, I feel sluggish afterward.
My cheat meals are my 1 meal a day 😂
*Any Tips on how to Manage Fat gain on a Bulk?*
I far exceeded my 1% weight gain goal on this second month and haven't successfully gotten back on weight track yet from going back to maintenance.
... Aside from proper long sleep, no stress, no overdose of carbs or overbloating meals...
How many carbs and how many grams of a protein portion is too much that will get stored as fat and cause weight gain (which has happened on maintenance and on a deficit).
... I haven't read the cutting phase portions of the Nutrition Pyramid yet, but I'm wondering I should do a mini-cut to get back on track weight since I gained 6lbs more than what I was expecting, which should have been around 4lbs in 2 months, not 10lbs.
You can’t store more fat overall in a deficit barring weird esoteric conditions. If you were getting fatter it wasn’t because of voodoo with carbs and protein storing as fat- an extremely inefficient process btw- but because you WEREN’T in a true deficit. If you gained excessive fat, it’s because you ate too many calories and need to simply reduce by 200-500 and see how it goes for a couple weeks.
Mini cuts, as my understanding stands, are mostly to potentiate faster weight gain after due to getting a bit leaner but more importantly stoking appetite. You could do one and then mass on less calories this time, continue to mass but less rapidly, or simply maintain for a couple weeks then do a proper cut and then mass again. Since it sounds like your mass phase hasn’t been either super short or super long already, I think any of these would work depending on your preference and how you look/feel currently.
Also the general formula is your body weight in lbs/g of protein ( if you’re fairly lean), though lean body mass probably works too. Then something like at least roughly 0.25-0.30xbw in pounds/g of fat (again, if fairly lean probably). Then subtract the calories of those two from your total goal, and that’s your carb calories. You can modify that however and it won’t matter that much as long as you don’t have ridiculously low protein or fat but that’s the typical kinda framework. Again, a certain amount of any macro isn’t going to result in net fat gain unless you’re in a calorie surplus.
It sounds like you’re vastly over-analyzing this. If you’re gaining weight too fast, just reduce the calories a little and get back to 1% per week.
Priceless content…thank you!! 🙌🏻🙌🏻