I remember watching this video about 5 months ago. Back then, I weighed 210 lbs. (Not super fat, just no abs and not very lean). Today, I weigh 183. It can be done guys, it just takes time! 💪
@@dubon6372 I went higher carbs. For my deficit, it was usually at 300-500 cals below maintenance. The most important thing w macros is keeping your protein at 0.8 - 1.2g/lb of bodyweight. That way you won’t lose muscle gains while cutting. And if you’re higher in body fat percentage like 25% and above (or if you don’t train enough), its better to go higher fat.
Been on a massive cut for about 9 - 10 months now. Down from 102kg to 76kg and managed to maintain pretty much all my lifts/strength. This video was exactly what I needed to see to affirm what I'm doing is the right approach and give me that extra bit of motivation to stick with it and get rid of that last bit of stubborn belly fat, Cheers Mike and good luck to everyone else whos trying!
Just curious, did that result you having any loose skin? Because I need to lose 20kg to reach my normal bmi but I'm concerned about having loose skin around the stomach area where most of the fats are
@@crisithink9509 bro that’s not how creatine works, it retains water in your muscle which is good, usually water doesn’t get held in muscle without creatine. If anything it’ll help.
Influencers calories are always unrealistic. I’m 26, training since 14 years old, weigh 209lbs (around 14 stone 10) and I can only lose body fat if I eat around 1,800 cals a day for a few months. If I eat 2,000 - 2,500 cals, my deficit is so small at the end of the week that if I slip up just once at the weekend it cancels out the hard work. So I’d recommend eating even less but keep protein ultra high (over 180g a day). It keeps you full and the fat melts off at a silly rate
•As close to 1 gram of protein per pound of your weight •carbs only pre and post workout •zero liquid calories •cardio and lift 6 days a week preferably separate the sessions •test and Anavar
Try carbs intra workout and last meal only. Intra workout because they will go straight to the working muscles independent of insulin and last meal before bed (2-3 hours before) because it helps with sleep.
Great timing Mike! Had a rough weekend with bad sleep, junk food and generally horrible habits which "ruined" my mood. The best part of this video is that you choosed 82kg - the same as my weight :D
When I do an emergency calorie restriction for a couple of weeks, the finisher is to add some calories back in for a couple of days to get a fuller, more vascular look. It works for me.
Love how you’ve simplified the information/decisions here, it helps a lot. Would love to see a video on a more long term cut and how you would suggest going about that.
10 things to quit for all Strong Men: 1. Caring about what others think 2. Not believing in yourself 3. Not experimenting different ideas / solutions for problems (life&business) 4. Not prioritizing your health 5. Wasting your precious time 6. Wanting something (instead write a plan and work towards it) 7. Chasing meaningless relationships 8. Wasting or draining your energy from beating your meat 🥩 9. Wasting time by scrolling social media 10. Nailbiting/nailpicking habit for good (if you do it - consider stopping it as it makes you mentally weak + affects your confidence and all other areas of your life!) Take it easy and I hope you found one thing helpful in this list.
Mike dropping this vid when I’m going to Vietnam in two weeks 🙌. My guy has the best no bullshit, sound advice and no matter how much I think I know, I always come away from his vids with a few great little nuggets of gold.
Please...I watch his videos too, because he's hot. But let's call it like it is: there is virtually NOTHING authentic about this guy. Fake tan, fake supplements, fake hair, fake teeth whitening...fake life. I'm not saying he shouldn't do any of those things, I'm saying don't pee on my leg and tell me it's raining.
Get on basic test e and fast. Do bursts of two or three days. Even eat a little fruit here and there. One meal a day works also. Throw in alternate day fasting, two days on, one day of normal or slightly reduced eating, repeat. Add in a long walks on as many of those days as possible. Two hours of walking. Burn 500+ calories from the walking. Helps offset the meal in the night if you do that.
This is the diet I used over a 16 week period. For those of you wondering yes it works really well if you can stick to it. I was dropping around 1kg a week with no loss to muscle mass.
Been dieting for the past 4 weeks and started to really plateau. Going to follow this for the next 2 weeks right before memorial day in the US. Thank you Chest Daddy for phenomenal timing.
Yes Mike love it. Great video - editing was sharp and the advice was spot on (and much needed!). Your presenting was some of your best, not a wasted word! Thanks and keep up the good work 👍
awesome info! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u
Love this guy. Always something positive to share. Regular workouts are key, fasting helps or it’s too easy to overeat. Cutting out the alcohol all together is harder for some of us than others. It’s a commitment for sure.
I did 1250 calories. I was 175 5 foot 9 inches Did 45 min cardio and tons of core 1hr workout sessions... Lost 18 pounds in 30 days shed 4 percent body fat
or, fast 48 hours every week in that 2 weeks. fasting for 48 hours burns mostly fat and its a better way to lose unwanted weight in a short time. other days eat healthy and lift to preserve the muscle
Interesting anecdote: I lost some weight earlier this year, about 20 pounds, then I really needed a break and got loose, way too loose. Didn't track, didn't use the scale, just took a break. Turns out I put some weight back on, expectedly. But what's interesting is that when I calculated my extra weight in excess calories per day, it came out to being 500 extra calories per day to gain that weight. Like on the money. So I know, dropping 500/day is also a good way to reverse that trend although I do feel like the body takes way longer to drop weight then it does gaining it. I gained those pounds over just 2 months like nothing. But took 3 or 4 months dropping them.
Good video and advice. I'm down 10kg in 5 weeks from intermittent fasting and cutting most carbs and alcohol. Adding 3 hours of walking/cycling a day and strength training makes all the difference, currently losing 300g a day and I feel better than I've done in 20 years (now mid 40's).
Steve you will notice that your weight loss will gradually slow down with time as your body adapts. We lose the fat easy early on, but it gets harder and harder with time for the reasons outlined, so we have to keep changing our training methods etc to keep shocking the body and prevent it from adapting. Remember your body doesn't care about how good you look in the mirror, it only cares about surving and storing energy for when it have no access to food. It's a hangover from when humans struggled to find food daily thousands of years ago in our hunter gatherer days. The body panics when you restrict calories, and tries to store your food as fat to protect itself against starvation. Eat smart, train smart, and never give up bro!
2kg isn't that bad . That's roughly 4.4 pounds a week . I assume he's a bigger guy so it's gonna fall off fast and when he plateaus then u readjust that's all. Keep it up - TK Kirkland
@@TkKirkland-lm5wv Yes good point TK. Larger people lose fat faster, generally speaking. Impo we should always try to be "one step ahead" of the body, so to speak, to avoid plateau's before they even arrive. That being said, one could argue that one would be better off allowing ones body to Plateau, thereby ensuring one has obtained the absolute maximum "gains" from ones current training protocol. Ultimately though we all simply have to fight our best fight, every single day, and if we all do this, we will go very far indeed...Wes.
You've actually inspired me to crack back into my exercise science books and get back up to speed as a trainer. You're hot, healthy, and genuine, and I appreciate it immensely. It can be so hard to find people who've worked as hard to look as you do, who are also just... Authentic, and NICE... at the same time... So thank you for being yourself and giving it to us in a way that not only makes sense, but doesn't intimidate or bring shame. You're a goodnik for sure! Blessings 💫
Good vid Mike. I'm currently working out twice a day with a goal of losing 25 lbs (from 205) in 3-6 months. I do a 16-hour IF from 6 pm to 10 am so I'm on only ACV and pre-workout for my first session at 5 am. I don't eat for another 4 hrs afterward until 10 am. That meal is steel-cut whole oats with raspberries, blueberries, and chocolate almond milk. I personally don't have any issue doing that workout on an empty stomach. My performance is pretty decent The IF is just as important as the workout. During the second workout, I have two meals in me and can't tell the difference energy-wise.
Calories are based on your weight. You can’t really throw a blanket amount like 2000 and say it’s too low. That can be too high for a small guy that weighs like 130-140. Use a calorie calculator for an accurate amount.
Literally perfect video perfect timing - I'm home for two weeks before heading back to Chicago for the summer and this is just what I needed. THANKS MIKE
Gyms are open. Some classes were cancelled this weekend but back to normal today. Live music (djs/bands) and concerts were cancelled. Though should be back to normal.
Hey bro - great advice, very inspiring. One thing I would say - on the list of things that people shouldn't eat (junk food, alcohol, etc)... I imagine many people already know they shouldn't consume these - so perhaps is less of a knowledge problem, but more like a self-restraint / discipline problem... Maybe you could do a vid on any top tips/tricks that you've learned on your journey to help with discipline - in short, ensuring that you do what you say you're gonna do...
Bro, you said it yourself. Its about self discipline. If you have no reason to think you will benefit from not eating dogsh1t food and stuff, then u wont do it. No1 can TEACH YOU SELF DISCIPLINE. Usually discipline comes from REALLY WANTING SOMETHING so bad that you will do anything to get even 0.1% closer to that.
For simplicity if you really want to cut as much as possible in 2 weeks, just do a protein sparring fasting, meaning that you only eat foods that are high in protein to meet your daily protein requirements and that is it. It will suck being on less than 1000 cal a day but if it is only two weeks it is doable.
So 1) Watch your calorie intake (while making sure to get enough protein) 2) Strength train to maintain muscle and 3) Walk and move more for cardio just to increase the deficit
I'm subscribing because this may be the gold standard for making an informational youtube!!! 1.28 million subscribers!? Ha!!!....that's low for production like this! Mike, you'll have 5 million soon! Awesome stuff!
I've been told that you should consume the amount of protein that represents your target weight, which for me, happens to be 82-80kg. So thank you, Sir!!
Great video Mike. I started my journey in late January. I'm down 30lbs, I'd like 10-15 more off. Top 4 abs are visible but damn those bottom ones are tough! I'll be ordering ordering some thirsty shorts this week lol
Net Carbs!! Proven plan... My go to Lean and green---SAME EVERYDAY Breakfast 4 Eggs 1 cup of yellow squash /zucchini hash 4hrs Lunch 2 cups of collard green w Cabbage 8oz Turkey Burger 93% fat free 4hrs Dinner 2 cups of Collard Greens w collards 4oz of Turkey 🍗 leg Pre Workout Whole Lemon + Juiced Beet + mint leaves Water 40oz a day!! Good luck
Yes reducing fat is definitely handled in the kitchen, I started maybe two months ago, now it's a habit to secure 2115 per day. However much i Loved the video, I'm sitting here wondering how I'm going to complete 180+ grams of protein without supplements while staying at 2100 cal.
3 weeks in tomorrow, so great timing. I am eating 2200 and 2500 on a bad day. But still exercise and burn around 2600-2800 a day. Gone from 81 to 78 kg and can baaaaarely see some abs now 😂 but my pull ups and l-sit to handstands are flying
Excellent video Mike. Great advice on nutrition and training. I think you should have added more to sleep, and its quality and how poor sleep will affect both muscle building, mood and fat loss.
The 30s from 9:50 is where this should have started. If you’re only starting to take measures to reduce body fat 2 weeks before your vacation, you’re looking at a 2-3kg (4-6lb) loss at most. The total weight loss may be greater but will almost certainly be water weight and lean mass reduction. I know most viewers will prefer to click on a video that indicates fat loss over a short period, but 3 months is a more realistic period for these strategies to pay off
Wow, the hard truth. I have a beach holiday in twelve weeks marked on the calendar.. Been dialing it in so I achieve “the look!” Gonna take your advice and clamp down harder the last two weeks.
Thx Mike, I started injecting my But* cheeks with roids... the fat just melts away and the muscle mass is amazing. You are a true inspiration to new juicers.
Greetings, Mr. Michael Thurston- Champion of England. Fantastic videos on bodybuilding, exercise, & nutrition. Happy holidays from our channel: Australian Parakeets Stars
Great video Mike, only thing is that without supplements especially protein powder, I will not be able to hit my target of around 160-180 grams of protein. It's just to hard to consume that amount of protein with just food.
250g chicken breast (1 large breast) 250g beef mince (2 burger patties) 150g 0% Greek yoghurt 4 eggs 50g cheddar cheese. Thats 180g and not a silly amount of food.... If you are that weight and that's your requirements
@@eliolopez3161 if you feel like blindly following everything someone says. Then go for it. Most people can have dairy, especially in quantities I wrote. My point was, that it's really not that hard to eat that much protein from food...
Where heading to the beach in August! I’ve been trying to lose my extra weight I put in! I was down to 160’ I’m back to 190!. I’m going back to fasting again.! Hope that helps! I lift weights everyday! Doing pushups ! I’ll be 56 in June! I want to look lean! Thank you for your help! We could all use some extra help! I think I struggle with my eating! My first meal someday’s is eggs with eggs whites! I do high carb! Someday’s low carb!!
This is an excellent video, Mike! I just find it hard to consume 180g of protein daily without doing at least one shake. Also, I'm not sure whether to do 1g of protein per current lean body mass, or 1g per desired/target body mass. Ideally, I'd like to gain 10 pounds of muscle and lose 25 pounds of fat.
5 meals a day so you want 36 grams of protein per meal. 150 grams of almost any piece of meat is already 30. The other 6 you can get from pretty much anything. Rice, bread. Whatever
I don’t think he uses steroids at alll Guy looks the same year around , no pimples is never grouchy or irritated and really calm and collected His physique is possible naturally after over 15 years Muscle maturity takes a long time
THIS IS JUST COMMON SENSE . fitness and nutrition 101... sorry if this offends comment about how great this vid is. here is a tip on pace, don't forget to breathe
My question for your advice about cutting protein powder is how would you recommend being able to meet 1g of protein per body weight without the powder? 160lbs is hard to reach each day without supplementation and just with food. Any advice on that would be helpful and appreciated brother 🙏
Chicken Breasts and/or Pasteurised Egg Whites! During my cut which was 2900 I was consuming 2 shakes a day each one 114 calories, so collectively it was only 228cal which equalled 4 extra chicken breasts or 3/4 a bottle of pasteurised egg whites. Easy enough to do. Great tips Mike!
Speaking on behalf of small guys, some folks' maintenance is 2,000, so it's necessary to eat below to be in a deficit. Still appreciate the info in this one.
let's begin with the 2 week diet is stupid. Also, taking creatine is stupid. All being said, if you wanna follow through, he does clearly say, no supplements. Either way, it's all stupid and is not beneficial to anyone's health.
I am a musician…it hurts to tell all my students: practice, practice, practice, but dont expect results which can be heard before two, three months….motivation can be hard if you have to wait that long…but THAT is 80% of the talent you have…to practice anyway.
I remember watching this video about 5 months ago. Back then, I weighed 210 lbs. (Not super fat, just no abs and not very lean). Today, I weigh 183. It can be done guys, it just takes time! 💪
Well done bro
Did you go higher carbs, or fats? And what was your calorie intake and daily deficit? Thank you.
Well done, I am hoping to achieve this soon.
@@dubon6372 I went higher carbs. For my deficit, it was usually at 300-500 cals below maintenance. The most important thing w macros is keeping your protein at 0.8 - 1.2g/lb of bodyweight. That way you won’t lose muscle gains while cutting. And if you’re higher in body fat percentage like 25% and above (or if you don’t train enough), its better to go higher fat.
27 lbs in 5 months is a stellar achievement!!
Been on a massive cut for about 9 - 10 months now. Down from 102kg to 76kg and managed to maintain pretty much all my lifts/strength. This video was exactly what I needed to see to affirm what I'm doing is the right approach and give me that extra bit of motivation to stick with it and get rid of that last bit of stubborn belly fat, Cheers Mike and good luck to everyone else whos trying!
How have you managed that? What kcals and protein have you been sticking to? Impressive stuff
wow well done mate
Natural?
Just curious, did that result you having any loose skin?
Because I need to lose 20kg to reach my normal bmi but I'm concerned about having loose skin around the stomach area where most of the fats are
@@NorthernAnt depends on your body and training. Everyone needs to eat different
Uncle Mike saying cut out supplements and then leaves a link to Myprotein. What a king 🤣🤣
Lol 🤷🏻 gotta do what you gotta do $$$
😂😂
I'd do protein but cut the creatine and anything that retains water
@@crisithink9509 bro that’s not how creatine works, it retains water in your muscle which is good, usually water doesn’t get held in muscle without creatine. If anything it’ll help.
... yeah well he's really good looking and... yeah he's really good looking, so forget about it.
Influencers calories are always unrealistic. I’m 26, training since 14 years old, weigh 209lbs (around 14 stone 10) and I can only lose body fat if I eat around 1,800 cals a day for a few months. If I eat 2,000 - 2,500 cals, my deficit is so small at the end of the week that if I slip up just once at the weekend it cancels out the hard work. So I’d recommend eating even less but keep protein ultra high (over 180g a day). It keeps you full and the fat melts off at a silly rate
•As close to 1 gram of protein per pound of your weight
•carbs only pre and post workout
•zero liquid calories
•cardio and lift 6 days a week preferably separate the sessions
•test and Anavar
you dont need gear to get lean bud
Just make your gains and move on
So always carbs? My entire life is a pre and post workout XD
@@BlackMant1s No refined carbs though.. whole carbs only
Try carbs intra workout and last meal only. Intra workout because they will go straight to the working muscles independent of insulin and last meal before bed (2-3 hours before) because it helps with sleep.
Great timing Mike! Had a rough weekend with bad sleep, junk food and generally horrible habits which "ruined" my mood. The best part of this video is that you choosed 82kg - the same as my weight :D
Me weight too 💃💃
82kg Club
@@ThexFairlezz 82kg too 6ft1
Don’t worry too much about it, this lifestyle is a marathon not a sprint. ☺️
You can do it 🫵🏻
@@argetimaliu9616 hello height and weight twin
When I do an emergency calorie restriction for a couple of weeks, the finisher is to add some calories back in for a couple of days to get a fuller, more vascular look. It works for me.
Love how you’ve simplified the information/decisions here, it helps a lot. Would love to see a video on a more long term cut and how you would suggest going about that.
Stop doing a cut and actually eat the food that you need to build muscle so you can gain muscle and shred fat
10 things to quit for all Strong Men:
1. Caring about what others think
2. Not believing in yourself
3. Not experimenting different ideas / solutions for problems (life&business)
4. Not prioritizing your health
5. Wasting your precious time
6. Wanting something (instead write a plan and work towards it)
7. Chasing meaningless relationships
8. Wasting or draining your energy from beating your meat 🥩
9. Wasting time by scrolling social media
10. Nailbiting/nailpicking habit for good (if you do it - consider stopping it as it makes you mentally weak + affects your confidence and all other areas of your life!)
Take it easy and I hope you found one thing helpful in this list.
Mike dropping this vid when I’m going to Vietnam in two weeks 🙌. My guy has the best no bullshit, sound advice and no matter how much I think I know, I always come away from his vids with a few great little nuggets of gold.
Please...I watch his videos too, because he's hot. But let's call it like it is: there is virtually NOTHING authentic about this guy. Fake tan, fake supplements, fake hair, fake teeth whitening...fake life. I'm not saying he shouldn't do any of those things, I'm saying don't pee on my leg and tell me it's raining.
Get on basic test e and fast. Do bursts of two or three days. Even eat a little fruit here and there. One meal a day works also. Throw in alternate day fasting, two days on, one day of normal or slightly reduced eating, repeat. Add in a long walks on as many of those days as possible. Two hours of walking. Burn 500+ calories from the walking. Helps offset the meal in the night if you do that.
This is the diet I used over a 16 week period. For those of you wondering yes it works really well if you can stick to it. I was dropping around 1kg a week with no loss to muscle mass.
Did you drop 16 kg with no Loss to muscle?
@@goncalopereira8267 When all was said and done, I actually had put on 1 kg of muscle and dropped the fat.
How many calories did you eat per day and how much did you weigh?
Been dieting for the past 4 weeks and started to really plateau. Going to follow this for the next 2 weeks right before memorial day in the US. Thank you Chest Daddy for phenomenal timing.
Disgusting
My man hooking me up right when I have to start studying
The timing of this video is perfect!! More of these please Mike! Holidays coming up!
Oh boy mate! What holiday?
Yes Mike love it. Great video - editing was sharp and the advice was spot on (and much needed!). Your presenting was some of your best, not a wasted word! Thanks and keep up the good work 👍
awesome info! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u
Great timing, you chose summer which is literally the time when 99% of the population is trying to get in shape.
0:54
3:10
5:53
9:26
Left out avoid stress
im on day 15 of no alcohol. typically a huge beer drinker and this alone has made an incredible difference physically and mentally
Never fail to dissapoint Mike! Spot on! Thank you
Love this guy. Always something positive to share. Regular workouts are key, fasting helps or it’s too easy to overeat. Cutting out the alcohol all together is harder for some of us than others. It’s a commitment for sure.
No shiet Sherlock
I did 1250 calories. I was 175 5 foot 9 inches
Did 45 min cardio and tons of core
1hr workout sessions...
Lost 18 pounds in 30 days shed 4 percent body fat
props bro i dont think i would function with that deficit
You did 45 mins of cardio and then a 1hour lift ?
What I like about this video, is your goals are realistic 10,000 to 15,000 steps is achievable by anyone’s standards
True
or, fast 48 hours every week in that 2 weeks. fasting for 48 hours burns mostly fat and its a better way to lose unwanted weight in a short time. other days eat healthy and lift to preserve the muscle
Just perfect. Going on vacation in two weeks. Thanks mike🔥
How's it go?
Such a great uncle hooking us all up with that healthy daily life style much love to uncle mikey 😃 👍
Juice is healthy now?
@@XHALE303 good one bro! I wanted to ask the same. People around dont understand how it works😀protein and diet, ahahahahaha😀
Interesting anecdote:
I lost some weight earlier this year, about 20 pounds, then I really needed a break and got loose, way too loose. Didn't track, didn't use the scale, just took a break. Turns out I put some weight back on, expectedly. But what's interesting is that when I calculated my extra weight in excess calories per day, it came out to being 500 extra calories per day to gain that weight. Like on the money.
So I know, dropping 500/day is also a good way to reverse that trend although I do feel like the body takes way longer to drop weight then it does gaining it. I gained those pounds over just 2 months like nothing. But took 3 or 4 months dropping them.
Awesome video as always! Just started dieting for the summer so the timing was perfect!
14 days, or as Mike calls it, a longterm relationship.
You're inspirational mate .........change diet ......quit alcohol.......started gym really feel like me again .
Good video and advice. I'm down 10kg in 5 weeks from intermittent fasting and cutting most carbs and alcohol. Adding 3 hours of walking/cycling a day and strength training makes all the difference, currently losing 300g a day and I feel better than I've done in 20 years (now mid 40's).
2kg a week is a lot mate. Take it easy
@@gary_barlow thanks, I'm good. :)
Steve you will notice that your weight loss will gradually slow down with time as your body adapts. We lose the fat easy early on, but it gets harder and harder with time for the reasons outlined, so we have to keep changing our training methods etc to keep shocking the body and prevent it from adapting. Remember your body doesn't care about how good you look in the mirror, it only cares about surving and storing energy for when it have no access to food. It's a hangover from when humans struggled to find food daily thousands of years ago in our hunter gatherer days. The body panics when you restrict calories, and tries to store your food as fat to protect itself against starvation. Eat smart, train smart, and never give up bro!
2kg isn't that bad . That's roughly 4.4 pounds a week . I assume he's a bigger guy so it's gonna fall off fast and when he plateaus then u readjust that's all. Keep it up - TK Kirkland
@@TkKirkland-lm5wv Yes good point TK. Larger people lose fat faster, generally speaking. Impo we should always try to be "one step ahead" of the body, so to speak, to avoid plateau's before they even arrive. That being said, one could argue that one would be better off allowing ones body to Plateau, thereby ensuring one has obtained the absolute maximum "gains" from ones current training protocol. Ultimately though we all simply have to fight our best fight, every single day, and if we all do this, we will go very far indeed...Wes.
Getting Mike's body is dream. M getting my abs seen, but having his chest and shoulders, is beyond my control
Just a reality check, the dude here, Mike, is almost certainly (99,999%) using Ped's , a whole different ball game to get shredded
You've actually inspired me to crack back into my exercise science books and get back up to speed as a trainer. You're hot, healthy, and genuine, and I appreciate it immensely. It can be so hard to find people who've worked as hard to look as you do, who are also just... Authentic, and NICE... at the same time... So thank you for being yourself and giving it to us in a way that not only makes sense, but doesn't intimidate or bring shame. You're a goodnik for sure! Blessings 💫
One of the realest videos. Man said Its your own fault for leaving it to the last minute. 6ft weighing 118kg.
Anavar, winny, clen, t3, some xpel, 2 hours of cardio/hard caloric deficit.
Good vid Mike. I'm currently working out twice a day with a goal of losing 25 lbs (from 205) in 3-6 months. I do a 16-hour IF from 6 pm to 10 am so I'm on only ACV and pre-workout for my first session at 5 am. I don't eat for another 4 hrs afterward until 10 am. That meal is steel-cut whole oats with raspberries, blueberries, and chocolate almond milk. I personally don't have any issue doing that workout on an empty stomach. My performance is pretty decent The IF is just as important as the workout. During the second workout, I have two meals in me and can't tell the difference energy-wise.
Hi, Mike! Your presentation is very good, and I am going to do my best to stay with it and get results. Thanks, and great video!
Calories are based on your weight. You can’t really throw a blanket amount like 2000 and say it’s too low. That can be too high for a small guy that weighs like 130-140. Use a calorie calculator for an accurate amount.
Literally perfect video perfect timing - I'm home for two weeks before heading back to Chicago for the summer and this is just what I needed. THANKS MIKE
Mike, the UAE has declared 40 days of mourning. Give us an update on how that has affected gyms, travel, dining-out and so forth.
Gyms are open. Some classes were cancelled this weekend but back to normal today.
Live music (djs/bands) and concerts were cancelled.
Though should be back to normal.
I needed this today 💪🏼 great info Mike!
Why did you need this?
Maybe 4 weeks is a realisticer goal for most of the people but he definitely knows what he's talking about. 👏
Try “Maybe 4 weeks is a more realistic goal for most people” 🤓
UNCLE Mike comes thru again! I am off
To Croatia in two weeks and need to lose like 500 pounds 🤣 maybe summer shredding 2023?
No alcohol is huge! Definitely can tell in my older years (49)…I try to avoid anymore as much as possible
Mike is such a good guy. Lots of good instruction in this video.
Some of the best, most concise knowledge on fat loss! This man obviously lives it!
Hey bro - great advice, very inspiring. One thing I would say - on the list of things that people shouldn't eat (junk food, alcohol, etc)... I imagine many people already know they shouldn't consume these - so perhaps is less of a knowledge problem, but more like a self-restraint / discipline problem...
Maybe you could do a vid on any top tips/tricks that you've learned on your journey to help with discipline - in short, ensuring that you do what you say you're gonna do...
Bro, you said it yourself. Its about self discipline. If you have no reason to think you will benefit from not eating dogsh1t food and stuff, then u wont do it. No1 can TEACH YOU SELF DISCIPLINE. Usually discipline comes from REALLY WANTING SOMETHING so bad that you will do anything to get even 0.1% closer to that.
Great clear, helpful, straight to the point advice. Thx Mike
Well articulated and well explained in a very short video. Gr8 job thurst :)
For simplicity if you really want to cut as much as possible in 2 weeks, just do a protein sparring fasting, meaning that you only eat foods that are high in protein to meet your daily protein requirements and that is it. It will suck being on less than 1000 cal a day but if it is only two weeks it is doable.
Tell us about your roid cycle
It’s likely nothing that secretive or special: test (base), mast/primo, GH, insulin. Maybe some tren & clen before a photo shoot 😊
100 percent natural fam just tuna and eggs
Right everyone is full of BS these days for content and followers!!! Smh
😂😂@@DookeyRidr
Aww 💩 LMAO 🤣 😂😂 nice one. I really needed a laugh, that was golden
I do this for months now, except cutting dairy. Went from 160kg to 114kg in little over 6 months.
So
1) Watch your calorie intake (while making sure to get enough protein)
2) Strength train to maintain muscle
and
3) Walk and move more for cardio just to increase the deficit
I'm subscribing because this may be the gold standard for making an informational youtube!!! 1.28 million subscribers!? Ha!!!....that's low for production like this! Mike, you'll have 5 million soon!
Awesome stuff!
Absolute boss been waiting for this for ages I remember you doing similar to this a few years back
honestly the kind of information you provide is really effecting people and its easy , thanks :)
Thank you brother
I've been told that you should consume the amount of protein that represents your target weight, which for me, happens to be 82-80kg. So thank you, Sir!!
Excellent video Mike! Literally answered every question I had. Will definitely try this!
Love the honest, authentic, straight up approach
Thanks for the tips as usual Mike.
If i make a calcule 160 gram protein are 720 calories 60 gram of fats are 420 , total is 1040 calories, the rest of carbs are 200 grams = 800 calories
Great video Mike. I started my journey in late January. I'm down 30lbs, I'd like 10-15 more off. Top 4 abs are visible but damn those bottom ones are tough! I'll be ordering ordering some thirsty shorts this week lol
Well put together. Nice to have all the info (Macros, Deficit, Clean Eating...) all in one video.
Perfect for the summer cut!!!
Net Carbs!!
Proven plan...
My go to
Lean and green---SAME EVERYDAY
Breakfast 4 Eggs
1 cup of yellow squash /zucchini hash
4hrs
Lunch
2 cups of collard green w Cabbage
8oz Turkey Burger 93% fat free
4hrs
Dinner
2 cups of Collard Greens w collards
4oz of Turkey 🍗 leg
Pre Workout
Whole Lemon + Juiced Beet + mint leaves
Water 40oz a day!!
Good luck
Yes reducing fat is definitely handled in the kitchen, I started maybe two months ago, now it's a habit to secure 2115 per day. However much i Loved the video, I'm sitting here wondering how I'm going to complete 180+ grams of protein without supplements while staying at 2100 cal.
2 weeks of carnivore incorporating intermittent fasting has worked wonders for me.
For these two weeks do you cut the cycle too?
Mike, I seriously think you should be the next 007. Straight up bro
3 weeks in tomorrow, so great timing. I am eating 2200 and 2500 on a bad day. But still exercise and burn around 2600-2800 a day. Gone from 81 to 78 kg and can baaaaarely see some abs now 😂 but my pull ups and l-sit to handstands are flying
You're eating 2,200-500 and you're burning 2,600? That's not good dude....
@@TheRoCkGoD21 Will I die?
Remember folks, the 2.2/kg is calculated on you approximate lean body mass. I weigh 125 kg, so eating 275 grams is completely unreasonable.
Thanks Mike. You look great!
I m exactly 2 weeks till my Turkey trip. The video is for me ❤
Excellent video Mike. Great advice on nutrition and training. I think you should have added more to sleep, and its quality and how poor sleep will affect both muscle building, mood and fat loss.
The 30s from 9:50 is where this should have started. If you’re only starting to take measures to reduce body fat 2 weeks before your vacation, you’re looking at a 2-3kg (4-6lb) loss at most. The total weight loss may be greater but will almost certainly be water weight and lean mass reduction. I know most viewers will prefer to click on a video that indicates fat loss over a short period, but 3 months is a more realistic period for these strategies to pay off
In 3 weeks im in Zakynthos. Soo thanks for the advice uncle mike🤙🏽
Whey protein IS dairy, for those wondering and struggling to lose the bloat.
It’s like you made this video for me 😂 need to lose loads in 3 weeks time. Thanks uncle Mike ❤️
Wow, the hard truth. I have a beach holiday in twelve weeks marked on the calendar.. Been dialing it in so I achieve “the look!” Gonna take your advice and clamp down harder the last two weeks.
Thx Mike, I started injecting my But* cheeks with roids... the fat just melts away and the muscle mass is amazing. You are a true inspiration to new juicers.
Struggle with bloating and think I may be intolerant to bread and dairy, so be interesting to see how I get on with this. Thanks for the info
Amazing videos as per usual Mike. Keep up with the good video content. Great tips by the way.
Greetings, Mr. Michael Thurston- Champion of England. Fantastic videos on bodybuilding, exercise, & nutrition. Happy holidays from our channel: Australian Parakeets Stars
Great video Mike, only thing is that without supplements especially protein powder, I will not be able to hit my target of around 160-180 grams of protein. It's just to hard to consume that amount of protein with just food.
250g chicken breast (1 large breast)
250g beef mince (2 burger patties)
150g 0% Greek yoghurt
4 eggs
50g cheddar cheese.
Thats 180g and not a silly amount of food.... If you are that weight and that's your requirements
@@user-fu9or4uk7t he also mentioned no dairy products, so yogurts and cheese don’t count
@@eliolopez3161 if you feel like blindly following everything someone says. Then go for it.
Most people can have dairy, especially in quantities I wrote. My point was, that it's really not that hard to eat that much protein from food...
And that's not me saying that most of that advice isnt fucking solid, coz it's all bang on. Just use your own brain a bit 😉
2.2x bodyweight, is that necessery? I heard so many different things here 😢 just asking
Where heading to the beach in August! I’ve been trying to lose my extra weight I put in! I was down to 160’ I’m back to 190!. I’m going back to fasting again.! Hope that helps! I lift weights everyday! Doing pushups ! I’ll be 56 in June! I want to look lean! Thank you for your help! We could all use some extra help! I think I struggle with my eating! My first meal someday’s is eggs with eggs whites! I do high carb! Someday’s low carb!!
step 1, add 10 weeks on to the 2 weeks.
Right lol
Great vids as always. Please shoot your new split as the last ones were immensely helpful.
This is an excellent video, Mike! I just find it hard to consume 180g of protein daily without doing at least one shake. Also, I'm not sure whether to do 1g of protein per current lean body mass, or 1g per desired/target body mass. Ideally, I'd like to gain 10 pounds of muscle and lose 25 pounds of fat.
2lbs sirloin steak is 150 grams of protein and 2200 calories
5 meals a day so you want 36 grams of protein per meal. 150 grams of almost any piece of meat is already 30. The other 6 you can get from pretty much anything. Rice, bread. Whatever
Gr8 video man Mike, appreciate your help here on you-tube. You look great, talk great and I am sure will only achieve great things in life.
Just what I need. Thanks mike
I don’t think he uses steroids at alll
Guy looks the same year around , no pimples is never grouchy or irritated and really calm and collected
His physique is possible naturally after over 15 years
Muscle maturity takes a long time
I did this for 3 weeks and now look better than Mike
THIS IS JUST COMMON SENSE . fitness and nutrition 101... sorry if this offends comment about how great this vid is. here is a tip on pace, don't forget to breathe
Thank you for your accurate information and sound advice for us procrastinators!
It is not accurate, he uses at least micro injections of testosteron each third day.
Literally going on a cut tomorrow perfect timing thanks very much
My question for your advice about cutting protein powder is how would you recommend being able to meet 1g of protein per body weight without the powder? 160lbs is hard to reach each day without supplementation and just with food. Any advice on that would be helpful and appreciated brother 🙏
Chicken Breasts and/or Pasteurised Egg Whites! During my cut which was 2900 I was consuming 2 shakes a day each one 114 calories, so collectively it was only 228cal which equalled 4 extra chicken breasts or 3/4 a bottle of pasteurised egg whites. Easy enough to do. Great tips Mike!
Chicken rice and brocolli 😂
Speaking on behalf of small guys, some folks' maintenance is 2,000, so it's necessary to eat below to be in a deficit. Still appreciate the info in this one.
Should i also stop taking creatine for these 2 weeks?
Good question
nope
let's begin with the 2 week diet is stupid. Also, taking creatine is stupid. All being said, if you wanna follow through, he does clearly say, no supplements. Either way, it's all stupid and is not beneficial to anyone's health.
@@maxmeier532 agreed that a 2 week diet is not going to do much unless the deficit is extremely harsh - but taking creatine is not stupid
I am a musician…it hurts to tell all my students: practice, practice, practice, but dont expect results which can be heard before two, three months….motivation can be hard if you have to wait that long…but THAT is 80% of the talent you have…to practice anyway.