Holy shit actual English words that don’t require a dictionary to watch the video, keep em up man, Love the pace you speak at, some of these dudes speak fast enough to break the barrier of sound
hi everyone ,if anyone else wants to discover lose weight 90 days try slim tactic formula (just google it ) ? Ive heard some extraordinary things about it and my mate got great success with it.
It would be nice if you have clients who are willing to be shown in your video and share their progress weekly as well as video of their workout routine that you make them do.
I really like how you speak to us in an basic way! It's easy to understand and all questions I had and got while watching got answered! keep up the good work.
Great video, Mike. Very thoughtful. Feels like this is how your conversations with clients go. Very matter-of-fact, with polite and simple explanations.
Excellent advice, I have been finding it hard to gain lean muscle. Nutrition and macros were on point ( so I thought ). Hardcore training 5 days a week lifting a mixture of heavy and light reps for different muscle fibres. Turns out due to the fact I have a very active job and a fast metabolism I wasn't eating anywhere near enough food although I was eating between 3000-3500 calories a day. Wasn't until I upped it did I see gains. 👍
One thing I've noticed (as an older guy starting to work out properly after a maaaassive break) is that a lot of dudes seem to be focusing on macro's with little to no attention on actual nutrition whatsoever. If you don't include (a lot of) veg, and to a lesser extent fruit in your diet, you WILL be saving up health problems for later. You can't get all this stuff from supplements.
Your comment answers itself. Hes talking about macronutrients not micronutrients, exactly as the title states! If you want a video on micronutrients, ask for one or watch a video on it.
I’m 15, I weigh 135 pounds and I’m 5’6”. I need 2,200 calories total to lose weight. I had some trouble with macros. What do I need for protein, carbs, and fats. I want to lose weight at the moment to 114, as it is the lowest normal weight for my height. I want to build muscle from there. I need some overall help with understanding macros and the guidelines for macros for my age and size. Thank you so much! Your videos are so helpful and they’ve helped me the most. I bought V-Shred and so far it’s pretty good, but your video was SOOOO clear and concise. Thank you for reading!
Thank you!!!! I am a yoga and Barre instructor in London and a newly qualified PT and I was getting so stressed out about the Macro calculator apps. What you are saying makes sense.
Who here is watching this in 2022? Love the vid mike! Looking to put on some size this year now that Covid restrictions are easing up and going to the beach is more possible lol. Great video appreciate the info 👍🏼
This was by far the best video i've watched about macros/nutrition! My coach is booked out and doesn't have room for me at the moment so I'm attempting to sort out my macros on my own. I used a few calculators online and a few old school methods i learnt during my sport degree (mifflen st jeor), however, most of these suggested that my 'cutting' calories were 300-500 higher than what I am currently trying to lose weight on! I do cardio daily so I may attempt to reduce this and increase food a little bit for the sake of having some wriggle room and feeling a bit more human! metabolism is a tricky thing!
I've been working out for a while now. I always like to think I'm pretty informed on everything, however I always learn new things watching your videos. Keep the good shit coming, cheers 👍 Just don't turn into one of them click bait fitness channels recycling the same topics.
@@TheClimbingDietitian I've been training for years but only just started learning more about nutrition. I'm just experimenting with different caloric intakes and seeing if I gain or lose weight so I know my maintenance level. I'm sure if bulking really makes sense though and it doesn't seem healthy to overload your body with calories. Building on a slight deficit seems to make more sense.
You're my favorite youtuber! Thanks for the great content. My problem is I spend way too much time digging around on RUclips trying to filter through all the Vlog crap and just get to the meaty information like what you provide. Where do you like to get your information? Like books/blogs/etc?
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? *Agoge Diet*, thank you for everything!
Mike you definitely have the best most informative videos out there. Very clear, simple and yet so much info. Thank you a million. Just following you my training and body is getting better and better.
First video of yours I’ve watched and it’s cleared up so many things I was confused about with all the online resources! First video I’ve heard about building metabolism first! This might just be the thing that’s been missing to get me out of this stuck phase
When I am biking several hours a day I eat 3,700 calories a day for maintenance. When not biking and doing a daily low key gym workout with 20 minutes cardio on the stairmaster, maintenance is 2,300 calories. When sedentary, 1,700 calories is maintenance. I was surprised at the difference in my metabolism and calorie needs based on exercise level. Mike is right: first start to track it to gain awareness.
I'm gona start tracking now. I'm just wondering why does if matter what your average is at the min as there not based on any goals? So not sure what it matters what I've been eating to calculate what I needs as its on weight height goals etc????
hi everyone ,if anyone else wants to discover lose weight 90 days try slim tactic formula (just google it ) ? Ive heard some extraordinary things about it and my mate got great success with it.
Keep up the amazing work dude!! I have been struggling for years to achieve my fitness goals, but I believe that your insanely fun and informative videos will give me some of the tools needed to finally succeed in this area. Yeah RUclips comments are usually dog shit negative, but this comment is not one of them.
Huge fan keep up the good work . Plz do a bulking plan and show us your training routine during that phase and what u eat , and a physique update when it's all done . I think that would be entertaining. And cutting could be the next step
NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #nextleveldiet
So if I weight 70kg I should consume 140 grams of protein, I’m using an app and it tells me to get 259 grams and I can’t eat that much, I’m doing 40/30/30 and the 40% being carbs and need to get 3450 to maintain my weight “I think” lol any help from anyone in the comments much appreciated
it's even lower than that... all the studies done on this matter have reached the conclusion that between 1,6 to 1,8 grams/kg is enough and that more than 1,8 yelds no extra gains in natural lifters.
Great channel! A Phisique possible without roids! Mike explains everything really well. I lift weights 20 years already but I’m still learning from prodigy athletes like Mike! Thanks for sharing! Hello from Ecuador, Southamerica!
Hey, Mike! Great advise along with using a real scenario/client. It just so happened that I am within the same exact calorie intake as your example, and this provided me some excellent insight and education on how to grow/cut/and speed up my metabolism. Thanks for the advice, and being an inspiration for us as subscribers.
Mike your channel is great and this video is very clear! On your training days you mentioned you massively increase carbs and reduce fats - what the split would be? Like 50% carbs, 35% proteins and 15% fats? And how is it on your rest days? Thanks for your response in advance! 🙏🏼🙏🏼
So I have a question. What if I have a ludicrously high metabolism and never have to worry about body fat, but at the same time find it very difficult to put on muscle weight? (I've been 150 for about a year now) Should I just try to eat even more that I already am? I go to the gym every single day and follow your exercises to a point, so is there something that I should be doing differently?
I can't say for sure as I don't know enough about you. That being said I would 1. Try eating more. How many calories are you consuming? 2. Don't go to the gym every day, have a 1-2 days off and focus more on rest and recovery. You may save yourself from burning unnecessary calories.
The rest days make a lot of sense. I'm consuming (on average) about 1700 calories in a given day. I take it that's not enough to compensate for the calories I'm burning. I'll be sure to take a look at your nutrition videos.
Tommy Watson Hi man, I also find it difficult to gain weight, although I have considerably over a few years now (25ish lbs). I'm currently on 3500cals a day and still only gaining a lb of weight a week if that! I'm no expert but you're not eating enough! As Mike said... increase cals week by week steadily. I also do minimal cardio, but focus on steady state cardio (Walks etc)
Mike, I work in a job that required you to be on your feet 6-10 hours a day for 5 days a week. Which involves very heavy lifting and walking quickly. How do I calculate how much I need to eat to have a slow increase in weight? I try eat regular and include protein shakes with 2 scoops of peanut butter but I seem to be full almost constantly but know I need more intake. Do you have any tips to work this out pal?
Righty, let's gets started, first thing first weigh yourself and if you can your bodyfat. You need to figure out you BMR or resting metabolism this is what you do when you sit on your ass, you can figure it out for example a 165lb, would be 165 x 10= 1650 male will have a BMR of 1650, this number has factors to it, age etc so it is only rough estimate. Then your activity factor dependant on how active you are for you it'd be 1.7, so you multiply the BMR by 1.7, so 1650 x 1.7 which is 2,805 to maintain. If you bulk add a surplus, around 200-500 calories. Going into protein, carbs and fats will be next paragraph.
Right protein, if you bulk 1.5g per pound of bodyweight should be fine, so 165lbs male will have 248g of protein okay, now fats you look of 0.5g per pound of bodyweight, so for 165lb male 83g of fat, now carbs taking that figure from above with a 200 calorie surplus 3,005, so 4g of protein per calories so 248 (protein) x 4 is 992 calories, same for fat but it is 9g per calories so 83 (fat) x 9 = 747 calories so in total 747 + 992 =1,739 now carbs is the remainder. 3005-1739= 1266, 4g per calorie so 1266/4 = 317g of carbs. In conclusion, 248g of P, 83g of F, and 317g of C. Now track your weight, you should see the weight increasing and not your bodyfat, if your bodyfat is increasing cut the carbs by 100 calories and recalculate. If you don't see anything increase the calories by carbs by 200 calories and recalculate. Remember track every week note everything down
Dang good vid! Really spot on. Those calculators are good for beginners but the more advanced you become, the more the energy demand goes up. I started my journey 3 years ago able to gain healthy weight off of 2800 calories a day. Now, I'm gaining off of 3500 a day. I'm cutting now, and I'm cutting off of 3000. 2800 was too big of a deficit cause I was losing 3 to almost 4lbs a week. Crazy how I used to gain off of that number.
I don't know if this is a stupid question but how do you know exactly how much calorie you're eating? For example how do you know that the rice you had is 5oz or 1cup?
Yah because im around 14-15% which isnt a bad size to me but i wouldnt mind losing weight to aim for more of a 9-10 bfp or if possible a lower pertentage of 6-7 bfp
Holy shit actual English words that don’t require a dictionary to watch the video, keep em up man, Love the pace you speak at, some of these dudes speak fast enough to break the barrier of sound
Use Speed feature, you can listen to it slower.
This channel is extremely underrated. Inspiration for anyone!
After 3 years it's in 1M + subs
After 3 years it's in 1M + subs
Mike's channel is the only channel, where i just instantly click like.
hi everyone ,if anyone else wants to discover lose weight 90 days try slim tactic formula (just google it ) ? Ive heard some extraordinary things about it and my mate got great success with it.
Me too 😁
Why?
He was the third option
Still clicked instantly
It would be nice if you have clients who are willing to be shown in your video and share their progress weekly as well as video of their workout routine that you make them do.
4 different RUclips videos on the same subject I have now watched in a row...... all four have given complete different advice.
welcome to the internet
Exactly
I really like how you speak to us in an basic way! It's easy to understand and all questions I had and got while watching got answered! keep up the good work.
Definitely! It's good to simplify everything to just the basics
Great video, Mike. Very thoughtful. Feels like this is how your conversations with clients go. Very matter-of-fact, with polite and simple explanations.
Thanks Mike, never knew about increasing metabolism, maybe where I'm going wrong. love the no BS straight talking.
@305PROTEIN what do you mean when you say get your blood work done?
Thank you thank you thank you. This client you mention is almost the same as I have been. Also I purchased your male workout program. Day 2!
M3fanatic1 how did it go?
I guess u didnt had the consistency
Excellent advice, I have been finding it hard to gain lean muscle. Nutrition and macros were on point ( so I thought ). Hardcore training 5 days a week lifting a mixture of heavy and light reps for different muscle fibres. Turns out due to the fact I have a very active job and a fast metabolism I wasn't eating anywhere near enough food although I was eating between 3000-3500 calories a day. Wasn't until I upped it did I see gains. 👍
Just found Mike!! Wow, he really knows his stuff, excited to follow and learn. 👌
One thing I've noticed (as an older guy starting to work out properly after a maaaassive break) is that a lot of dudes seem to be focusing on macro's with little to no attention on actual nutrition whatsoever. If you don't include (a lot of) veg, and to a lesser extent fruit in your diet, you WILL be saving up health problems for later. You can't get all this stuff from supplements.
Chat shit
Your comment answers itself. Hes talking about macronutrients not micronutrients, exactly as the title states!
If you want a video on micronutrients, ask for one or watch a video on it.
I’m 15, I weigh 135 pounds and I’m 5’6”. I need 2,200 calories total to lose weight. I had some trouble with macros. What do I need for protein, carbs, and fats. I want to lose weight at the moment to 114, as it is the lowest normal weight for my height. I want to build muscle from there. I need some overall help with understanding macros and the guidelines for macros for my age and size. Thank you so much! Your videos are so helpful and they’ve helped me the most. I bought V-Shred and so far it’s pretty good, but your video was SOOOO clear and concise. Thank you for reading!
Thank you!!!! I am a yoga and Barre instructor in London and a newly qualified PT and I was getting so stressed out about the Macro calculator apps. What you are saying makes sense.
This might be the most helpful video I’ve watched and I’ve been watching a lot trying to learn about this stuff
Great! This information is gained over years and is now available and easily explained.
Who here is watching this in 2022? Love the vid mike! Looking to put on some size this year now that Covid restrictions are easing up and going to the beach is more possible lol. Great video appreciate the info 👍🏼
This was by far the best video i've watched about macros/nutrition! My coach is booked out and doesn't have room for me at the moment so I'm attempting to sort out my macros on my own. I used a few calculators online and a few old school methods i learnt during my sport degree (mifflen st jeor), however, most of these suggested that my 'cutting' calories were 300-500 higher than what I am currently trying to lose weight on! I do cardio daily so I may attempt to reduce this and increase food a little bit for the sake of having some wriggle room and feeling a bit more human! metabolism is a tricky thing!
I've been working out for a while now. I always like to think I'm pretty informed on everything, however I always learn new things watching your videos. Keep the good shit coming, cheers 👍
Just don't turn into one of them click bait fitness channels recycling the same topics.
I agree! Btw nice handle haha
So you always keep protein the same whether or not you're bulking or cutting? This question has been driving me nuts.
Technically you require less when you bulk. But keeping it same is not detrimental. Are you new to the journey or been doing it ages??
@@TheClimbingDietitian I've been training for years but only just started learning more about nutrition. I'm just experimenting with different caloric intakes and seeing if I gain or lose weight so I know my maintenance level. I'm sure if bulking really makes sense though and it doesn't seem healthy to overload your body with calories. Building on a slight deficit seems to make more sense.
@@zero-jee what are you specifically trying to achieve beyond finding your maintenance??
@@TheClimbingDietitian Build muscle but stay lean
@@zero-jee keep in mind depending on genetics, some body fat gain can occur with muscle gain. Are you seeing any progress or nah?
Most straight to the point. Informational video out here
This channel is amazing, thank you so much for your content! You are an excellent communicator!
Bro you are actually a g, you motivate me just by one simple video. Thank you !!
Geez! There's a 3rd option??? Build up my metabolism. DAMN!! That's what's been missing. Thanks Mike
Best fitness channel…deserves more subs/likes.
You're my favorite youtuber! Thanks for the great content. My problem is I spend way too much time digging around on RUclips trying to filter through all the Vlog crap and just get to the meaty information like what you provide. Where do you like to get your information? Like books/blogs/etc?
Is there a better feeling than eating a pizza without a guilt knowing that it wouldn't mess up your fitness plans? *Agoge Diet*, thank you for everything!
Mike you definitely have the best most informative videos out there. Very clear, simple and yet so much info. Thank you a million. Just following you my training and body is getting better and better.
Wow , your content is gold ! how did I not find this channel sooner
Thanks for the tips Mikey
Soon as you see mike with a video i click like. No giff gaff bullshit just straight knowledge of facts. Thank you mate pukka as always
Just realised my daily life routine is upside down due to my diet failure. Goodness, video is Amazing.
Best on RUclips! Keep up the good work, mate!
First video of yours I’ve watched and it’s cleared up so many things I was confused about with all the online resources! First video I’ve heard about building metabolism first! This might just be the thing that’s been missing to get me out of this stuck phase
When I am biking several hours a day I eat 3,700 calories a day for maintenance. When not biking and doing a daily low key gym workout with 20 minutes cardio on the stairmaster, maintenance is 2,300 calories. When sedentary, 1,700 calories is maintenance. I was surprised at the difference in my metabolism and calorie needs based on exercise level. Mike is right: first start to track it to gain awareness.
Thanks Mike, this was a helpful video
Mike give us the BMR formula for working out how many calories/day we need.
I'm gona start tracking now. I'm just wondering why does if matter what your average is at the min as there not based on any goals? So not sure what it matters what I've been eating to calculate what I needs as its on weight height goals etc????
Hi James, perhaps I can help. I see it hasn't been answered. So what exactly do you want to know? :)
NOTIFICATION SQUAD! 💪❤
hi everyone ,if anyone else wants to discover lose weight 90 days try slim tactic formula (just google it ) ? Ive heard some extraordinary things about it and my mate got great success with it.
bro, why don't you have 270k views? Thank you so much. Favourite RUclipsr.
Keep up the amazing work dude!! I have been struggling for years to achieve my fitness goals, but I believe that your insanely fun and informative videos will give me some of the tools needed to finally succeed in this area. Yeah RUclips comments are usually dog shit negative, but this comment is not one of them.
This is very interesting. Thanks a lot.
Well explained... Awesome video 💪😉
He’s a bit mesmerizing...And once I stopped drooling I learned a lot about macros😂 thanks mike!!!
Huge fan keep up the good work .
Plz do a bulking plan and show us your training routine during that phase and what u eat , and a physique update when it's all done .
I think that would be entertaining.
And cutting could be the next step
Some of your tips really helped! Thank you :)
NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #nextleveldiet
" you should be loosing bodyfat if you are over 12%"
*me still dreamer bulking at 20%*
Thanks Mike - At last, a vid that has even touched on my particular issue as with your client I under eat. So little info on this out there.
Good clear advice, thanks
great video thanks Mike - good solid, practical advice
great video as always, Mike! thanks!
Great channel Mike, keep up the good content.
This was soon helpful..thank you so much
So if I weight 70kg I should consume 140 grams of protein, I’m using an app and it tells me to get 259 grams and I can’t eat that much, I’m doing 40/30/30 and the 40% being carbs and need to get 3450 to maintain my weight “I think” lol any help from anyone in the comments much appreciated
it's even lower than that... all the studies done on this matter have reached the conclusion that between 1,6 to 1,8 grams/kg is enough and that more than 1,8 yelds no extra gains in natural lifters.
how does one track macros tho?
do i really need to reduce protein intake if it's too high?
How high is it?
thank you so much my friend
Very helpful. Thanks Mike!
This would make a good podcast Mike
Gavin Hall I agree. Not the most visually stimulating video I've made..
Still a good video Mike... just do a podcast as well! For those LISS cardio sesh =)
Great channel! A Phisique possible without roids! Mike explains everything really well. I lift weights 20 years already but I’m still learning from prodigy athletes like Mike! Thanks for sharing! Hello from Ecuador, Southamerica!
Thank you very much for making this video, I'm in the same situation as this guy and now I know what I have to do! Thanks for everything you do.
Solid video man.
writing with a sharpie!
that's a man confident and final in his decisions
Great Informed Video Mike 👍😀📹
Was legit trying to work out my Macros earlier today! You're a fucking legend Mike 👌🏽
Thank you !! This insight was perfect I appreciate your knowledge and help!!!
omg i love how you teach that topic, thank youu
This is really great and helpful information, quality content right here!
Hey, Mike! Great advise along with using a real scenario/client. It just so happened that I am within the same exact calorie intake as your example, and this provided me some excellent insight and education on how to grow/cut/and speed up my metabolism. Thanks for the advice, and being an inspiration for us as subscribers.
wow thanks mike, i was like the guy in ur video i was on 1500 cal and still not getting lean i need to increase my cals and do more cardio
Much clearer then I've heard before
Great content once again Mike
Very well explained!
do you have a a spreadsheet you could link for calculating your macros
This video covers everything important, thank you so much Mike.
Mike !
Loved the vid man . Tell me , what do you think about the SS program ??
im a true beginner with no knowledge of macros whatsoever and this makes sense to me.. maybe i can do this after all
Mike your channel is great and this video is very clear! On your training days you mentioned you massively increase carbs and reduce fats - what the split would be? Like 50% carbs, 35% proteins and 15% fats? And how is it on your rest days? Thanks for your response in advance! 🙏🏼🙏🏼
Mike your videos was very informative.kudos. 👍.I just want to ask you.is there any app to track the macros?
You are a legend, mate!
So I have a question. What if I have a ludicrously high metabolism and never have to worry about body fat, but at the same time find it very difficult to put on muscle weight? (I've been 150 for about a year now) Should I just try to eat even more that I already am? I go to the gym every single day and follow your exercises to a point, so is there something that I should be doing differently?
I can't say for sure as I don't know enough about you. That being said I would 1. Try eating more. How many calories are you consuming? 2. Don't go to the gym every day, have a 1-2 days off and focus more on rest and recovery. You may save yourself from burning unnecessary calories.
The rest days make a lot of sense. I'm consuming (on average) about 1700 calories in a given day. I take it that's not enough to compensate for the calories I'm burning. I'll be sure to take a look at your nutrition videos.
Tommy Watson Hi man, I also find it difficult to gain weight, although I have considerably over a few years now (25ish lbs). I'm currently on 3500cals a day and still only gaining a lb of weight a week if that! I'm no expert but you're not eating enough! As Mike said... increase cals week by week steadily. I also do minimal cardio, but focus on steady state cardio (Walks etc)
Thank you so much. That helps a lot!
definitely eat more, throw 3 days of cardio in and try eating more calories around 3500-4500 a day. I guarantee you will put on size
You did break it down very nicely, thanks for the video :)
Mike, I work in a job that required you to be on your feet 6-10 hours a day for 5 days a week. Which involves very heavy lifting and walking quickly. How do I calculate how much I need to eat to have a slow increase in weight? I try eat regular and include protein shakes with 2 scoops of peanut butter but I seem to be full almost constantly but know I need more intake. Do you have any tips to work this out pal?
Shaun Boulton Is this the first time you started to bulk?
Righty, let's gets started, first thing first weigh yourself and if you can your bodyfat. You need to figure out you BMR or resting metabolism this is what you do when you sit on your ass, you can figure it out for example a 165lb, would be 165 x 10= 1650 male will have a BMR of 1650, this number has factors to it, age etc so it is only rough estimate. Then your activity factor dependant on how active you are for you it'd be 1.7, so you multiply the BMR by 1.7, so 1650 x 1.7 which is 2,805 to maintain. If you bulk add a surplus, around 200-500 calories. Going into protein, carbs and fats will be next paragraph.
Right protein, if you bulk 1.5g per pound of bodyweight should be fine, so 165lbs male will have 248g of protein okay, now fats you look of 0.5g per pound of bodyweight, so for 165lb male 83g of fat, now carbs taking that figure from above with a 200 calorie surplus 3,005, so 4g of protein per calories so 248 (protein) x 4 is 992 calories, same for fat but it is 9g per calories so 83 (fat) x 9 = 747 calories so in total 747 + 992 =1,739 now carbs is the remainder. 3005-1739= 1266, 4g per calorie so 1266/4 = 317g of carbs. In conclusion, 248g of P, 83g of F, and 317g of C. Now track your weight, you should see the weight increasing and not your bodyfat, if your bodyfat is increasing cut the carbs by 100 calories and recalculate. If you don't see anything increase the calories by carbs by 200 calories and recalculate. Remember track every week note everything down
Please remember the BMR calculated is only a rough estimate, so figure it out online calculators spit of different answers. Any questions just ask
ive been going to gym for about 2 years but wasn't doing it right until 6 months ago and kicked it up a gear and now im trying to bulk
This is the most informative video I have ever watched on this subject. Thanks bro!
Dang good vid! Really spot on. Those calculators are good for beginners but the more advanced you become, the more the energy demand goes up. I started my journey 3 years ago able to gain healthy weight off of 2800 calories a day. Now, I'm gaining off of 3500 a day. I'm cutting now, and I'm cutting off of 3000. 2800 was too big of a deficit cause I was losing 3 to almost 4lbs a week. Crazy how I used to gain off of that number.
I don't know if this is a stupid question but how do you know exactly how much calorie you're eating? For example how do you know that the rice you had is 5oz or 1cup?
Buy a scale
Cronometer app works well for me x
brilliant for beginners like me. thank you mike
This video is perfect.
Hi Mike. WHere can I find your meal plan?
Your whole day meal plan? Thank!
Shabraska babushka
I was in denial that I had to watch it but here I go 💪🏼📝
great video mike thank you, this exactly the information that i needed to hear
12% being high, I’d say more like 14% in the off-season
Yah because im around 14-15% which isnt a bad size to me but i wouldnt mind losing weight to aim for more of a 9-10 bfp or if possible a lower pertentage of 6-7 bfp
Lol you guys don't have any idea about below 10 percent BF. Certainly Mike doesn't have clue that much too
On your not training days how much do you drop carbs and increase your fats please
BRILLIANT VID
Great videos man.
thanks brother for sharing this video
#1 guide... i actually feel bad this channel is for free.. thanks Mike, you're the greatest.
Great background music!
At 6:00 why do you increase fats on a rest day?