Can we appreciate how Dr Mike had the self control to spend a whole video talking about fists and fingers without a single innuendo, such a professional.
That's exactly the tactic, so either way you fell for it, but indeed by not being needy and actually being detached from the sale, you actually make the sale look like it is natural, human nature my friend.
I'm wrapping up a 40lb weight loss and my diet is very similar to this. It's very easy to stick to, especially if you worry less about obsessing over macros and just focus on eating healthy foods and staying full. Almost every health metric has improved (body composition, mood, energy, blood pressure, etc.). Strength has increased on all isolation movements, held steady for deadlift, and decreased slightly (~5%) for squat and bench, significantly (~10-15%) for overhead press.
@@jacobsejer4527 Thanks! I’m doing a follow-up DEXA in a few weeks and I’ll be posting the results. I was 35% body fat at my heaviest, and I should be around 20-23 now. Still got a ways to go to be considered “lean”.
did you lose 40lb in one long diet or had multiple diet and maintanance periods? I have dieted for 4 month and now in maintanance but lost only 10 lb while adding muscle (a beginner at the gym). will need a lot of cycles to shed off the 20 lb of fat I want to lose.
@@mnakash77 One long diet. I did 3 weeks in a steep deficit, one week at maintenance, repeated 4 total times. The thing is that I gained the weight intentionally while training, and the bulk just got way out of hand. I was 135 before training, wound up at 212, and now I’m in the low 170’s. Since my “set point” is on the lighter side, it was relatively easy for me to lose weight rapidly.
Do you think when he has opportunities to make these jokes there's another personality that tries to take control? Kind of like the abrasive side of Spongebob
"No conspiratory denial of science" - I wonder is it conspiratorial denial of science to recall how science was wrong and wonder if it is likely a cause of a lot of modern health issues and the distrust in general from the general public regarding such topics? I have watched as researchers and scientists have inverted the food pyramid over the years, the older models and research were heavily pushed by developed nations onto their populations. That along with this apparent hesitancy to acknowledge it would only fuel the growing distrust I would imagine.
"Conspiratory" or conspiratorial? What is a conspiracy and who are conspirators? Knowing those terms, what would conspiratorial (or "conspiratory") then mean? Pedantic nitpick here, so no worries, otherwise your comment makes sense
I have been advocating as a trainer and nutrition specialist for years for this kind of a just simplistic healthy Whole Foods diet and I'm glad somebody finally put a video out laying out how simple it is for people to see, thank you Dr. Mike, that was a good video.
What is your opinion on artificial sweeteners? (I asked the doc but just in case). I attended a conference with an oncologist and he warned the audience about the Splendas of the world as the liver is not able to process them. What’s your opinion on this? Than you!
@@horaciogomez4368 Personally I prefer to avoid artificial sweeteners and go for something like monk fruit, raw unprocessed honey, or 100% pure Maple syrup as sweeteners, The raw unprocessed honey and the 100% pure Maple syrup also have health benefits.
@@JustJ001 we have a beehive so we get some honey however, my wife is diabetic and sends her levels a bit too high. We are not personally very loving of Monkfruit unless is use for baking. Stevia (the real not the one combined with Maltodextrin) is the preferred one at home.
Hey Dr. Mike, I think your ability to explain things through analogies is seriously one of my favorite parts of the channel. You make things click. My number 1 favorite part about the channel is imagining you in compromised positions freaky style. Much love!
@@spartan90909 in what part does he promote "the diet plan" like you said. He hasnt... That is the point of the video - that you dont need any diet plans or overpriced supplements to get lean and healthy. Be glad you can watch content like this for free without constant promoting of useless things.
@@adamdrinovsky2592 he said in the video a link for the plan will be below ....then proceeds to outline what's in the plan hoping you'll click and buy it you bloody muppet
Some people like me might have grown up on well water, or with a mom who never quite cleans the glasses. Or both. Or bad tasting hard water. Hard water is hard on my kidneys too so I can get very dehydrated. My life changed when I learned that with most municipal sources I either have to have a filter pitcher or a fridge filter to get the taste and composition where my body can tolerate it, then carry a water bottle religiously. The only exception was one single city I lived in had good soft water, to the point people visiting my house would bring gallon jugs to stock up. Then it was easy. Or personally, LMNT. I get charlie horses anyway so balanced electrolytes keep me healthy in multiple ways. A dash of LMNT helps with bad tasting water. (Literally one reason why Gatorade tastes the way it does - so players can't taste a bad water pipe).
The simpler the better. Sleep. Diet. Water. Walk and/or Gym. That's the order from most important to least important. You can solve each problem piecemeal, but you need those to lose, gain or maintain weight. It doesn't matter your goal, you always have to sleep enough, drink enough water, have an adequate diet. After that the exercise comes. You might have to review your water intake and diet each month, but this just works regardless of what you want to do. Not saying the diet and gym are easy steps, because they aren't, but they are progressively easier.
It's really great that the guys at RP give out all the information needed to make your own programs in addition to selling their own programs. Really sets them apart. 💯
Just a suggestion for future, if this is indeed part 2 of a series could we please link part 1 in the description? That way we don’t have to scroll for days to find the first video. Thanks for all that y’all do at team RP!
a really cool variation on this is plate method. You choose your plate size based on your calorie goals. Then you fill half with green veg, quarter with lean protein, and quarter with whole grains.
Why doesn't Dr. Mike get across to more people? This is the most truth anyone will ever find about fitness. Ever since I've started watching his videos, my muscle growth and energy has increased incredibly. He's the truth.
Asking an AI for 10 healthy food ideas and it's like "lamb, duck sauce, carpet, ham tenderloin, Edgar Allan Poe, cyanide, ketchup, thunderstorms, oreos"
Good kist however there is a lot of sugar in ketchup don't abuse it. Cyanide will make you lose 100% of your weight, so it's really a negative calorie food.
I’ve been Jojo dieting for the last 15 years of my life and I’m so thankful for your content ! This makes so much sense . Thank you for these free videos !!!
pork tenderloin is a great lean protein btw, probably my fav. just chop off medallions until you have as much as you need, salt it, fry it up for a couple minutes on each side in a nonstick pan with some cooking spray. basically the same macros as chicken breast, but more flavor and better texture imo
@@chrisfournier6144 oh yeah that too lol, one of my other favorite things about it. usually just a liiittle bit more than chicken breast but I sometimes find it on sale for less
The things I really like about this are 1) the focus on moderation over extremes and 2) simplicity versus the relative complexity that many diets bring. The outcome is a reasonable approach to eating that is sustainable over a lifetime and resilient to special occasions like holidays, vacations, etc. The mental health aspect of this approach cannot be overstated. Take note that the work still needs to be put in (this isn't "magic" as Dr. Mike likes to say), but I believe this strategy is suitable for the masses - which is kind of the point.
I lost 120 lbs in under a year, eating 2 meals a day. 15 egg whites 1-2 yolks with a little sliced ham, tomato, pepper, and sea salt. Side of 500 grams of mixed cauliflower and broccoli. 1-2 slices of low calorie bread for carbs. Multi vit & a banana. Never felt low energy or fatigued. Relatively large volume of food made it pretty easy. Water & coffee..... Edit: I live in the country & can get eggs directly from the farm for very cheap. Store bought eggs would probably be rather expensive. For reference, I am (was....36 now) 35 year old 5ft8 man. Went from 272 -150 lbs even. Maintaining it pretty easily.
@@argo7155 I binge on snacks everyday in 500 calorie defecit. I do 10 miles of cardio on foot everyday and I do my work on an exercise bike. I can eat whatever I want and have abs
@@AlfimAlves That's great but most people don't have enough time for weight training and that amount of cardio in a day. I only get 30 - 60 minute window for working out so diet matters a lot.
I love this channel and this video is one I really needed. Dr. Mike, I appreciate the delivery because you always make your content very easy to understand and digest
Nice job simplifying RP! I''ve been around since you & Dr. James Hoffman did those Q&As. Those were awesome. I love the direction you're going in, I think this will hit a larger audience. Great edit-ability for shorter format stuff too.
Personally what I’ve found has worked for me is measuring serving sizes on the nutrition label. I just eat one serving size per food group each meal. If you’re eating whole foods it makes it so much easier. After a while I’ve just learned how to eyeball things.
Someone on reddit says they mixed it up in the video. The video is actually showing chill, and grind is the exact same thing but it's one portion of carbs instead of 3. I don't have it myself, just relaying what I read on reddit.
@@DoisKoh That sounds right. Just guestimating in my head the chill diet seems like a lot of calories for an ostensibly moderately active adult who is engaged in fat loss.
@@JsDinghys-iv3vl remember though, he said on chill mode most people maintain or gain a little. It's to mitigate diet fatigue without blowing all the progress from grinding, and to set you up for another cycle of grinding.
Dude. I’ve just discovered your videos. I’m into my food and fitness. In recent times I’ve been allowing myself be taken in by the keto and carnivore crew. Some great guys who I’m sure are well intentioned. Paul Saladino, Baker, Berry etc. but rather than make me feel good about myself these guys have made me feel a whole lot worse. Every time I eat bread pasta or a potato I feel like I’ve done something wrong. Same with veg. So I’m so happy you a debunking so much of this BS. Since watching your clips I’ve taken back control of my diet and feel so much better. Thanks. From All the way over in Ireland where we live our potatoes!
Saw this appear on my feed. Wanted to skip it because I f'in hate al the nonsense (about training and food) spread through social media. Watched it anyway, was relieved by the simplicity, knowledge and humour, and after almost 4 years grabbed my bag and went to the gym again. I don't know why, but I am extremely happy I did and will continue to go. Thanks dude.
I’m so grateful for your content. I feel like I am getting a full education with every video. It’s been a game changer…. Everything is so easy to understand and apply. And I love Dr. Mike’s humor!
I'd love to get the diet program to read about it so I don't have to keep watching a video each time I want to check stuff, but I'm not paying for the entire beginner guide so I'll stick to the video for now. Thanks for teaching us though!
If you want some more nutritional breakdown, I highly suggest TalonFitness here on RUclips. If you don't care about all the nitty gritty on his food lists, you can skip to the end to when the charts are full to see what made the top tiers. The meat is a bit harder to tell so you might have to watch that one all the way.
Started hand portion sizing my food and honestly started seeing pretty good results BUT it can be pretty annoying and sometimes inaccurate(because lets be honest we be lying to ourselves sometimes), so instead I just built the habit of tracking all my food in a scale then writing the data down on my fitness pal. It even gave me the wiggle room to consume junk food here and there( 🔑 95% should be clean macro focused foods ) once I started implementing this PLUS the maintenance periods my physique has made a DRASTIC change, thanks RP ❤
I'm quite muscular and stay between 8-10% BF year-round, without much effort: 1 - Find a sport that you love (bonus if the sport demands you to be athletic i.e. rugby, soccer, track and field) 2 - Train to get better and better at the sport, don't just play it. 3- Give up drinking 4 - Eat 95% home-cooked food 5 - Be consistent, I've been training for sprinting for nearly 2 decades (My bodies homeostasis is to stay lean and jacked).
Tbh the drinking is hardest for me Not because I’m an alcoholic, but I’m a beer and whiskey nerd. I’ve gotten it down to beer 2x a week and whiskey 2x a month. The goal of balance is 1x every two weeks for beer. 1x a month for whiskey.
@@AAllinsonNN I'm just a wine, beer, whisky, vodka connoisseur said/says every alcoholic haha. But seriously, drop the fn sauce, it's not worth it. And if you're having trouble, sounds like it's either become an identity piece in your life and/or it's covering up some other stuff in your life you need to work on.
@@marcd2743 Sure doesn't sound like any alcoholic I'm aware of. Don't alcoholics typically drink to get *drunk?* Sounds like he simply enjoys the taste and experience, and is in no way out of control.
Dr. Mike, your app has changed my life. Thank you. I'm happy to give you lambo money even if it means my kids have to miss a few meals a week. #worthit.
Thank you, Dr. Mike. My motto for the past few years has been "Keep It Simple, Stupid." I've been watching your videos for about a year now and I'm grateful how simple you made fitness, health, and dieting for me. I've got both the Hypertrophy and Diet apps - I love the Hypertrophy app for telling me what exercises I need to do and how hard; the Diet app, I admit, might be too much for me. I was good at first tracking foods and macros, but then I got sick and really backslid and got lazy with logging. I'm really digging this approach to food better than the Diet app, honestly.
I have no idea if this is gonna be relevant to this video, but I just came to say thank you Doctor Mike for teaching me to exercise properly. I HATE it, but thank you nonetheless. As a 5'4 young man in his 20s, who weighs 205lbs and has lived mostly a sedentary lifestyle up to now, I'm simultaneously grateful and hateful that you gave me the idea to slow down my negatives for maximum effect, I have just finished doing squats, and I now (temporarily) have the stability of a 90 year old man with no walker or cane. Again, thank you, and damn you, for your torturously effective advice. I feel terribly wonderful after my first workout in ages, and will (un)fortunately be sticking to many more in the future. Thank you, you absolute psychopath, now if you'll excuse me, I'll be taking my rest liberally before I do all this again, more intensely, while stumbling around like a drunker than usual Captain Jack Sparrow, and trying to not face plant when I go to let my dog out of her cage- Sincerely, a crazy person on the internet. (Genuinely thank you, best I ever felt after a workout, and also the weakest)
That Grind mode screen shot 3:58 looks like a ton of food. 6 fist sized servings 4 times a day, plus fats and hydration. I can't see how I would squeeze in any more food in the chill variant, unless I start introducing unhealthier choices. 🤔
According to a stranger on the internet who bought the package, that grind mode pic is actually the portions for the chill diet. Take w/ appropriate grain of salt considering source.
I converted fists to cups and a finger as 2 tablespoons and I calculated almost 5000 (4956) calories if you pick chicken thighs for protein rice for carbs broccoli for veggies and olive oil for fats. Even using the Reddit grind mode of one fist of carbs per meal it’s 2500-3350 calories. I burn a MAX of 2700 calories per day probably more like 2400. I think grind mode would be better doing 3 meals a day my lowest estimates show 1500-1900 calories.
Thanks. My sons and I listen to your videos regularly. We’re all health conscious and find your advice very practical and achievable. You’re funny as Hell too.
Great content as always! One question, did I read that template right with 3 fist size portions of carbs 4x per day? If I went for oats or rice for example, that seems like a ton of carbs in a sitting (maybe 2-3 cups of oatmeal per meal?!), and that's in the Grind version, which is below calories? Am I misunderstanding it?
Hey I would love to see you review Caroline Girvan’s workouts, when I first got into training I lost a bunch of weight following her videos but I’d love to see your critique!!
@@42WallabyWaySydney Makes sense. Age as well perhaps. Nearing 50. I'd blow up like a balloon having 3 servings of carbs every meal. 3 servings a day is almost too much for me.
Cutting weight is easy. Sustain weekly caloric deficit for a period of time, while hitting your macros. Thought it really does help if you if you food prep and select these healthy ingredients.
Is only one "fist-sized" protein source going to be enough for total protein intake? Also that, plus 3-fist sized carbs + 2 of veggies are a LOT of volume, I can't eat that much FOUR times a day honestly. Four is also quite the odd (pun not intended) number, considering how large it is, the fourth meal (especially if placed before bed as suggested) packs quite the punch. What about the classic 3 main meals + 2 snacks?
Pretty sure you're thinking about it the wrong way. Based on the fact that example is the "grind" diet. You're probably only getting 3 meals with a fist of carbs. Mike wouldn't tell you to eat 3 fist fulls of carbs 4 times a day. Occam's razor👍🏼
@@d2ds17 The diet specifically says 'each of your 4 meals per day should be made of:'. So RP have made a mistake/typo or the person is understanding correctly.
Assuming your body doesn't fight you, it's probably possible to build a moderate keto diet based on this plan just by choosing a low-sugar fruit instead of grains or high-sugar fruits and raising the healthy fats a bit above what the plan says. So for the people who feel serene on keto and want their fat loss experience to have that same serenity, Dr. Mike's conceptual framework has good flexibility and will let you add in your own goals without too much difficulty.
Thank you! I hope this works for me. I know measuring food and tracking calories works and have always done it in the past, but I would much prefer having more freedom to live a healthy lifestyle rather than being a slave to any diet.
I have a weird input, Dr Mike. I am 5'7, the highest weight I ever remember seeing on a scale was 286 pound at around the age of 17 or 18. At 26 years old I was so unhealthy that I managed to get shingles. I decided to make a drastic shift in my diet by starting with switching to zero sugar drinks. The only food I would eat is Starkist Tuna packs and my exercises would be 15 mins of whatever I could do on my floor. I would do that 15 mins as many times and as often as I possibly could. My cheat meal days consisted of baked chicken or tilapia. It was a very tough but honestly enjoyable 8 months or so of the intense calorie deficit. In the end it was extreme, but was worth it was the lowest weight I've seen on a scale is 134 pounds. Luckily I am turning 29 soon and I can easily stay around 140 ish to 150 while eating whatever I want. I don't know if I changed my metabolism or what but I obviously still drink sugar free stuff and watch myself to an extend.
Most people out there are sick of the bad jokes from Mike. Hopefully he will be moving away from that disingenuous content and move back into the kind of content that used to make RP great.
TLDR-there are channels who actively practice/specialize in athletic training. I’d think about programming prep for sprinting and jumping, in addition to weight room. Athleticism training inspiration channels:Noah Lyles (sprinting) , Isaiah Rivera (jumping) , Blaine McConnell (sprinting and lifting) , Tyreek Hill (acceleration, quickness) IMO Dr Mike is pretty clear on his expertise and biases towards :bodybuilding (hypertrophy modalities) , powerlifting/strongman(strength modalities ) , MMA, etc . He collabs with people influential in those spaces and in published exercise science literature (mainly on hypertrophy/strength studies). the RP app is designed he says it all the time “Maximize Hypertrophy” If thats not your specific goal consider supplementing this channel with other channels that have different focuses I disagree with the other post. improving sprint speed (max acceleration) and jumping ability (other things can help too like core, flexibility, lateral movement) will make almost any sport easier than if you had done no training in those areas. You have to prepare your body to be able to withstand and produce near maximal force.
@@agcalleko7I appreciate the response, there’s a lot of really great information here. I suppose I may not have been precise with the wording of my original comment. I was more referring to weight training for athletes. In past videos, Dr. Mike has referred to his experience in other areas other than bodybuilding, such as aforementioned topic, but hasn’t made any videos going into great detail. There’s actually some great information that could be applied to athletic weight training in his video on rep cadence, but I am also curious to hear his expertise on ideal rep ranges, intensity, training loads, and if there is an optimal way to train for both athleticism and hypertrophy without sacrificing too much of one for the other.
I've had the most success with calorie counting, but it completely falls apart for dining out especially at local mom and pop places. I think I'll use this for thr dining out portions. Basically figure our my portions based fist/finger and then get the rest in a box to consume the next meal
Bro, I love you, but I hate the scummy marketing bullshit on your store. 'value 460 but you pay 99' is an instant turn off. The store itself is pretty poorly made. Can't find just the Simple Science Diet, the actual product you are marketing. If I hadn't followed you for a while, and just stumbled in here, I would call it a scam and not look back.
I do almost exactly the same diet, except all the complicated parts, i eat steak, hamburger, eggs and bacon, sardines..i also use some salt. I know it sounds uncomplicated, but it works great.
This is great! It is nice to see a bare bones and easy to follow diet that can work for anyone. I am excited to incorporate this diet into my day to day and shed some weight. As always Dr. Mike, I love the content and appreciate all the advice you offer.
@@scarletsletter4466 if i would eat 3 fists noodles that would mean like 250g of uncooked noodles. 1kg per day. This rule applies really good with rice but with noodles i feel like thats just not realisable
this is great. I do have a question...I do intermittent fasting which has been great for me and keeping weight down. I only eat twice a day. How could I build this diet into those? Just follow the 1, 2, 3, 1 and portions twice a day. Similarly, for each meal I really can eat three fist sizes of good carbs/grains / fruits?
just eek out the biggest deficit you can on grind days so with two meals a day you can easily be in a 1000-1500 cal deficit and chill days eat more carbs or add a meal
Beacuse I've watched your previous videos, I've been eating healthy for 8 months now. Im finally up to my ideal macros and making steady progress. I find it crazy that I need 400 grams of carbs to grow and stay lean. Your lectures, videos and RP apps are greatly appreciated. I feel like your a muscle building genie and I just need to rub your head like a genies lamp to get results. I started at at 200lbs and roughly 50 lbs. of fat now im at 185 and around 15% body fat. Its too the point where Its difficult to eat more, although its all healthy food. Thank you for the consistent inspiration, by that I mean lets see those arms and legs mid pump some more.
Am I understanding this, it would be 4 portions of protein, 8 portions of veggies, 12 portions of fruits / grains, and 4 fingers of fats? If I chose rice every day, I feel like 6-8 cups per day would be a lot (5'-10" 166 lbs), or am I reading the chart incorrectly?
Yeah, I calculated this out in my meal planner. With 3 carbs I was about a thousand calories over my calculated total to lose a pound a week. 1 fistful of carbs was closer to my calorie needs to maintain weightloss. I am wondering if I am overestimating my fist size.
It has to be cooked, but even so, I think this works best if you have Dr Mike sized hands. If you have Viking hands we have to measure. I’m 5’5” 120lbs but my fists are over a cup of rice size 😂
I work in family medicine and counsel patients on weight loss every day. The bundle looks comprehensive and would likely be a great resource for my patients. None of them want to count calories and understandably so.
I lost 1kg per week having a chickpea salad in the office (250g chickpeas + cucmuber+ tomatoes + mozzarella). And in the evening, 500g brocoli, 300g carrots in boiling water, 300g of meat + 250g of mozzarella, some tomatoes and balsamic sauce. That quantity would last me for 2 dinners. I was not doing sports, but I never felt hungry. That diet was a roughly 1000kcal deficit per day. I went from 95kg to 80kg in 5 months. The weeks I haven't lost a kilo were for varying reasons (some birthdays / company trips etc). For the meat, I used packet bio sausages from a local farm. They have slightly more calories than chicken, but at least I was 100% sure of the cooked quantities (500g packaging with 5 sausages). But eating the same thing every day was not a problem. It's also nice not to have to struggle counting calories etc.
I've been on a weight loss journey for about 2 years now, I've lost a total of about 70 lbs going for another 6-7. I started at 240 around 40% BF and now I'm 170, I think I gained 20lbs or so of muscle over this time. I never counted calories and I currently have a 6 pack, it can absolutely be done! I just always had enough protein intake, listened to my body, and ate mostly the same foods throughout the week.
Made a super simplistic vegan diet for myself, lost 30lb so far in the past couple of months. I make a large amount of a food: carb part - usually rice, sometimes boiled potato, pasta, noodles or bread; and protein fiber part - usually TVP, sometimes lentils or canned beans; eat that 3x a day for two or three days, along with some fresh veggies, basically only cabbage, carrots, tomato, cucumbers. (Plus a bit of tomato sauce or ketchup I sometimes put in my TVP rice.) A snack of a bit of nuts or seeds or olives. If I want another snack I eat fruit, basically just apples and oranges. If I want something really sweet I make some whipped cream or sometimes get a tiny chocolate bar. I drink only water, zero sugar sodas, or tea with stevia. A complete multivitamin-multimineral supplement, an omega 3 supplement. And that's it, the entire thing.
Mike - we need more videos like this! As gym-geek myself its so refreshing to see things from different side (yeees, im talking about your butt too). What about grind / chill modes for general training?
I just came of a 3 month diet of super strict mesuared food. Last 2 weeks i did the chill diet because i was past my goal. lost 27 pounds. Since then, it has been 2 weeks since the diet and lost another 2-3 pounds. Eating plenty of protein and veggies is what helped me the most. Plus coffee lol
@@AOH892 bullshit. Its full of nutrients. The egg white isn't really worth eating and some allergic to that part. I eat 6 to 9 eggs a day. They're good for you
I do the 2% low fat small curd with the liquid egg whites blend in the ninja and scramble with seasoning it’s so good a lot of protein and holds me over without feeling hungry
I still have a question. I don"t necessarily have much time because of university. Which means that my diet is basically greek yoghourt with berries and honey for breakfast. For lunch, it is basically what school serves me, and for the evening I cook a meal that contains meet or fish, veggies and brown rice or something like that. I don't really know how I can prepare all of my meals. Do I have to dive in the meal prep world ?
i work a dupont schedule and sleep is something i have to sacrifice. This system can really work for me so i can grind mode on my day shifts and chill mode on my nightshift which is when i get more sleep and gym way better.
Last I knew, the USDA trashed their food guide pyramid and replaced it with myplate. Half your plate is vegetable and fruits, 25% of your plate is lean protein and 25% grain. It’s similar to what you’re talking about.
For carbs, what do you think of sweet potatoes instead of grains most of the time? Usually do berries for the fruits, sometimes popcorn are my grain, but I also do a good amount of seeds like hemp, chip, flax
Can we appreciate how Dr Mike had the self control to spend a whole video talking about fists and fingers without a single innuendo, such a professional.
That’s why there were so many jump, they edited those out 😂
😂😂😂
Best comment 😅
He's finally growing past middle school level humor
Dang it, I read this comment at the beginning of the video...."fist and finger"... "grind and chill"....
I'm struggling 🤣
I went on this diet and my father came back in my life again. Thank you doc
He's in the basement now isn't he? Good plan, now he can never leave you again.
He couldn’t have, he’s still here with me 🤨🤨
lmao good one tyrone
@@KaiserFlash he might be
Dr. Mike finally acknowledged you? OH happy DAY!!😅
The simplicity and lack of hard selling are amazing in the modern social media era. Hats off to RP. Thanks guys.
I love simplicity
That's exactly the tactic, so either way you fell for it, but indeed by not being needy and actually being detached from the sale, you actually make the sale look like it is natural, human nature my friend.
A sound advice is a tactic? More of that please.
"Babe, whos Dr. Mike in your phone, and why is he asking to "Grind and Chill".
This really deserves more likes...
Because Dr Mike is a "Grindr" 🍆
It totally sounds like something Dr. Mike would ask. xD
This made my day
Oh sure... they always tell say it's just Grinding and Chilling, but then when you get to the brass tacks, it's a lot more Fisting and Fingering.
I recommend everyone to find the book titled The Secrets of Longevity and Vitality ; it goes deep into all of this, and it changed my life
i found that eBook on your channel. Thanks for sharing it ❤
By Matheus Ferreira?
I'm wrapping up a 40lb weight loss and my diet is very similar to this. It's very easy to stick to, especially if you worry less about obsessing over macros and just focus on eating healthy foods and staying full. Almost every health metric has improved (body composition, mood, energy, blood pressure, etc.). Strength has increased on all isolation movements, held steady for deadlift, and decreased slightly (~5%) for squat and bench, significantly (~10-15%) for overhead press.
Damn bro. 40lbs is crazy! Good going!
@@jacobsejer4527 Thanks! I’m doing a follow-up DEXA in a few weeks and I’ll be posting the results. I was 35% body fat at my heaviest, and I should be around 20-23 now. Still got a ways to go to be considered “lean”.
@tomrampley5665 Yeah, it’s very leverage dependent since the prime movers in the lift are so small.
did you lose 40lb in one long diet or had multiple diet and maintanance periods?
I have dieted for 4 month and now in maintanance but lost only 10 lb while adding muscle (a beginner at the gym). will need a lot of cycles to shed off the 20 lb of fat I want to lose.
@@mnakash77 One long diet. I did 3 weeks in a steep deficit, one week at maintenance, repeated 4 total times. The thing is that I gained the weight intentionally while training, and the bulk just got way out of hand. I was 135 before training, wound up at 212, and now I’m in the low 170’s. Since my “set point” is on the lighter side, it was relatively easy for me to lose weight rapidly.
Kudos to this man for saying ‘fist’ and ‘finger’ so many times without suggesting butt stuff. Personal growth or missed opportunity?
😂
Probably saved those jokes for the uncut version 😂
Do you think when he has opportunities to make these jokes there's another personality that tries to take control? Kind of like the abrasive side of Spongebob
Love this. No diet wars. No edgy takes. No conspiratory denial of science. Just common sense and basic food
👍🏻
You sound vaxxed
@@EdgarStyles1234you sound like you fear seed oils
"No conspiratory denial of science" - I wonder is it conspiratorial denial of science to recall how science was wrong and wonder if it is likely a cause of a lot of modern health issues and the distrust in general from the general public regarding such topics? I have watched as researchers and scientists have inverted the food pyramid over the years, the older models and research were heavily pushed by developed nations onto their populations. That along with this apparent hesitancy to acknowledge it would only fuel the growing distrust I would imagine.
"Conspiratory" or conspiratorial? What is a conspiracy and who are conspirators? Knowing those terms, what would conspiratorial (or "conspiratory") then mean? Pedantic nitpick here, so no worries, otherwise your comment makes sense
I have been advocating as a trainer and nutrition specialist for years for this kind of a just simplistic healthy Whole Foods diet and I'm glad somebody finally put a video out laying out how simple it is for people to see, thank you Dr. Mike, that was a good video.
What is your opinion on artificial sweeteners? (I asked the doc but just in case). I attended a conference with an oncologist and he warned the audience about the Splendas of the world as the liver is not able to process them. What’s your opinion on this? Than you!
@@horaciogomez4368 Personally I prefer to avoid artificial sweeteners and go for something like monk fruit, raw unprocessed honey, or 100% pure Maple syrup as sweeteners, The raw unprocessed honey and the 100% pure Maple syrup also have health benefits.
@@JustJ001 we have a beehive so we get some honey however, my wife is diabetic and sends her levels a bit too high. We are not personally very loving of Monkfruit unless is use for baking. Stevia (the real not the one combined with Maltodextrin) is the preferred one at home.
Hey Dr. Mike, I think your ability to explain things through analogies is seriously one of my favorite parts of the channel. You make things click. My number 1 favorite part about the channel is imagining you in compromised positions freaky style. Much love!
Simple, no bs, no clickbait, not selling supplements. You guys at RP are awesome!
He's selling the diet plan , it's one long ad read 😂😂😂😂
@@spartan90909 you are clueless
@@adamdrinovsky2592 elaborate...
@@spartan90909 in what part does he promote "the diet plan" like you said. He hasnt... That is the point of the video - that you dont need any diet plans or overpriced supplements to get lean and healthy. Be glad you can watch content like this for free without constant promoting of useless things.
@@adamdrinovsky2592 he said in the video a link for the plan will be below ....then proceeds to outline what's in the plan hoping you'll click and buy it you bloody muppet
On the subject of hydration... Are you thirsty? I love it. Simple truth. The simpler, the better.
Some people like me might have grown up on well water, or with a mom who never quite cleans the glasses. Or both. Or bad tasting hard water. Hard water is hard on my kidneys too so I can get very dehydrated. My life changed when I learned that with most municipal sources I either have to have a filter pitcher or a fridge filter to get the taste and composition where my body can tolerate it, then carry a water bottle religiously. The only exception was one single city I lived in had good soft water, to the point people visiting my house would bring gallon jugs to stock up. Then it was easy. Or personally, LMNT. I get charlie horses anyway so balanced electrolytes keep me healthy in multiple ways. A dash of LMNT helps with bad tasting water. (Literally one reason why Gatorade tastes the way it does - so players can't taste a bad water pipe).
The simpler the better.
Sleep. Diet. Water. Walk and/or Gym. That's the order from most important to least important.
You can solve each problem piecemeal, but you need those to lose, gain or maintain weight. It doesn't matter your goal, you always have to sleep enough, drink enough water, have an adequate diet. After that the exercise comes. You might have to review your water intake and diet each month, but this just works regardless of what you want to do. Not saying the diet and gym are easy steps, because they aren't, but they are progressively easier.
It's really great that the guys at RP give out all the information needed to make your own programs in addition to selling their own programs. Really sets them apart. 💯
Just a suggestion for future, if this is indeed part 2 of a series could we please link part 1 in the description? That way we don’t have to scroll for days to find the first video. Thanks for all that y’all do at team RP!
Did you find it?
Or a link to a playlist if more and more parts are coming
@@shelvinejohn329 ruclips.net/video/MNMey-6dNG4/видео.html
@@shelvinejohn329 i couldn't
ruclips.net/video/MNMey-6dNG4/видео.htmlsi=_9XHSEeGvxII0ct0
a really cool variation on this is plate method. You choose your plate size based on your calorie goals. Then you fill half with green veg, quarter with lean protein, and quarter with whole grains.
Why doesn't Dr. Mike get across to more people? This is the most truth anyone will ever find about fitness. Ever since I've started watching his videos, my muscle growth and energy has increased incredibly. He's the truth.
Asking an AI for 10 healthy food ideas and it's like "lamb, duck sauce, carpet, ham tenderloin, Edgar Allan Poe, cyanide, ketchup, thunderstorms, oreos"
Good kist however there is a lot of sugar in ketchup don't abuse it. Cyanide will make you lose 100% of your weight, so it's really a negative calorie food.
Sounds like a good weekend.
In AI's defense Edgar Allan Poe goes great with thunderstorms.
😂❤
❤❤❤❤@@joshuaizly5502
I’ve been Jojo dieting for the last 15 years of my life and I’m so thankful for your content ! This makes so much sense . Thank you for these free videos !!!
pork tenderloin is a great lean protein btw, probably my fav. just chop off medallions until you have as much as you need, salt it, fry it up for a couple minutes on each side in a nonstick pan with some cooking spray. basically the same macros as chicken breast, but more flavor and better texture imo
And pork tenderloin is actually affordable if not downright cheap! It takes marinades like a duck takes to water. Great suggestion!
@@chrisfournier6144 oh yeah that too lol, one of my other favorite things about it. usually just a liiittle bit more than chicken breast but I sometimes find it on sale for less
One of the easiest foods to cook & delicious. Some rice & greens, 10 minutes. Totally correct about marinade
Been in the rotation every time there’s a sale or bogo for an even better price 😃. I sear it then pressure cook it 👌🏼
If you live nest a Costco that's a great ace to get it! We also utilize as a great source of protein.
The things I really like about this are 1) the focus on moderation over extremes and 2) simplicity versus the relative complexity that many diets bring. The outcome is a reasonable approach to eating that is sustainable over a lifetime and resilient to special occasions like holidays, vacations, etc. The mental health aspect of this approach cannot be overstated. Take note that the work still needs to be put in (this isn't "magic" as Dr. Mike likes to say), but I believe this strategy is suitable for the masses - which is kind of the point.
The fist and finger method can be used in other areas of life besides diet.
I lost 120 lbs in under a year, eating 2 meals a day.
15 egg whites 1-2 yolks with a little sliced ham, tomato, pepper, and sea salt.
Side of 500 grams of mixed cauliflower and broccoli. 1-2 slices of low calorie bread for carbs.
Multi vit & a banana.
Never felt low energy or fatigued. Relatively large volume of food made it pretty easy.
Water & coffee.....
Edit: I live in the country & can get eggs directly from the farm for very cheap.
Store bought eggs would probably be rather expensive.
For reference, I am (was....36 now) 35 year old 5ft8 man.
Went from 272 -150 lbs even. Maintaining it pretty easily.
not enough protein or carbs for me, this is why I do cardio so I can eat more
@@AlfimAlvesof you can't cut/control carbs you will never lose weight
@@argo7155 I binge on snacks everyday in 500 calorie defecit. I do 10 miles of cardio on foot everyday and I do my work on an exercise bike. I can eat whatever I want and have abs
@@argo7155 sure you can
@@AlfimAlves That's great but most people don't have enough time for weight training and that amount of cardio in a day. I only get 30 - 60 minute window for working out so diet matters a lot.
I love this channel and this video is one I really needed. Dr. Mike, I appreciate the delivery because you always make your content very easy to understand and digest
Dr. Mike is simply the best...no BS, cool, funny but always on point and so refreshing in a sea of wanna be experts, love ya work Dr M.
Nice job simplifying RP! I''ve been around since you & Dr. James Hoffman did those Q&As. Those were awesome. I love the direction you're going in, I think this will hit a larger audience. Great edit-ability for shorter format stuff too.
Personally what I’ve found has worked for me is measuring serving sizes on the nutrition label. I just eat one serving size per food group each meal. If you’re eating whole foods it makes it so much easier. After a while I’ve just learned how to eyeball things.
What does the "Chill" diet look like? I only say the "Grind" one
Bump
Someone on reddit says they mixed it up in the video. The video is actually showing chill, and grind is the exact same thing but it's one portion of carbs instead of 3. I don't have it myself, just relaying what I read on reddit.
@@DoisKoh That sounds right. Just guestimating in my head the chill diet seems like a lot of calories for an ostensibly moderately active adult who is engaged in fat loss.
@@JsDinghys-iv3vl remember though, he said on chill mode most people maintain or gain a little. It's to mitigate diet fatigue without blowing all the progress from grinding, and to set you up for another cycle of grinding.
@@DoisKoh I bought the diet and I can confirm that that's correct
Dude. I’ve just discovered your videos. I’m into my food and fitness. In recent times I’ve been allowing myself be taken in by the keto and carnivore crew. Some great guys who I’m sure are well intentioned. Paul Saladino, Baker, Berry etc. but rather than make me feel good about myself these guys have made me feel a whole lot worse. Every time I eat bread pasta or a potato I feel like I’ve done something wrong. Same with veg. So I’m so happy you a debunking so much of this BS. Since watching your clips I’ve taken back control of my diet and feel so much better. Thanks. From All the way over in Ireland where we live our potatoes!
Petition to rename "Grind" and "Chill" to "Blasting" and "Cruising"
Second that petition.
not really the same meaning
Ehh. Not really a fan of steroids. No judgment.
@@hooktraining3966 stfu .. i third that
Cruising means something way different
Saw this appear on my feed. Wanted to skip it because I f'in hate al the nonsense (about training and food) spread through social media. Watched it anyway, was relieved by the simplicity, knowledge and humour, and after almost 4 years grabbed my bag and went to the gym again. I don't know why, but I am extremely happy I did and will continue to go. Thanks dude.
It’s always good to hear “you’re an adult “ on a Sunday morning :)
I’m so grateful for your content. I feel like I am getting a full education with every video. It’s been a game changer…. Everything is so easy to understand and apply. And I love Dr. Mike’s humor!
I'd love to get the diet program to read about it so I don't have to keep watching a video each time I want to check stuff, but I'm not paying for the entire beginner guide so I'll stick to the video for now.
Thanks for teaching us though!
If you want some more nutritional breakdown, I highly suggest TalonFitness here on RUclips. If you don't care about all the nitty gritty on his food lists, you can skip to the end to when the charts are full to see what made the top tiers. The meat is a bit harder to tell so you might have to watch that one all the way.
Ikr I just want to see the diet layed out without paying for all the other stuff
Started hand portion sizing my food and honestly started seeing pretty good results BUT it can be pretty annoying and sometimes inaccurate(because lets be honest we be lying to ourselves sometimes), so instead I just built the habit of tracking all my food in a scale then writing the data down on my fitness pal. It even gave me the wiggle room to consume junk food here and there( 🔑 95% should be clean macro focused foods ) once I started implementing this PLUS the maintenance periods my physique has made a DRASTIC change, thanks RP ❤
I'm quite muscular and stay between 8-10% BF year-round, without much effort:
1 - Find a sport that you love (bonus if the sport demands you to be athletic i.e. rugby, soccer, track and field)
2 - Train to get better and better at the sport, don't just play it.
3- Give up drinking
4 - Eat 95% home-cooked food
5 - Be consistent, I've been training for sprinting for nearly 2 decades (My bodies homeostasis is to stay lean and jacked).
Tbh the drinking is hardest for me
Not because I’m an alcoholic, but I’m a beer and whiskey nerd.
I’ve gotten it down to beer 2x a week and whiskey 2x a month. The goal of balance is 1x every two weeks for beer. 1x a month for whiskey.
@@AAllinsonNN I'm just a wine, beer, whisky, vodka connoisseur said/says every alcoholic haha. But seriously, drop the fn sauce, it's not worth it. And if you're having trouble, sounds like it's either become an identity piece in your life and/or it's covering up some other stuff in your life you need to work on.
@@marcd2743 Sure doesn't sound like any alcoholic I'm aware of. Don't alcoholics typically drink to get *drunk?* Sounds like he simply enjoys the taste and experience, and is in no way out of control.
@@HobokenSquatCobbler Reading comprehension is a really underrated skill today.
@@marcd2743 Please elaborate... and try to do it without being a d***
Dr. Mike, your app has changed my life. Thank you. I'm happy to give you lambo money even if it means my kids have to miss a few meals a week. #worthit.
😂
Thank you, Dr. Mike. My motto for the past few years has been "Keep It Simple, Stupid." I've been watching your videos for about a year now and I'm grateful how simple you made fitness, health, and dieting for me. I've got both the Hypertrophy and Diet apps - I love the Hypertrophy app for telling me what exercises I need to do and how hard; the Diet app, I admit, might be too much for me. I was good at first tracking foods and macros, but then I got sick and really backslid and got lazy with logging. I'm really digging this approach to food better than the Diet app, honestly.
Can we buy the ebook separately? Link leads to a bundle which is overkill for my needs
I have no idea if this is gonna be relevant to this video, but I just came to say thank you Doctor Mike for teaching me to exercise properly.
I HATE it, but thank you nonetheless. As a 5'4 young man in his 20s, who weighs 205lbs and has lived mostly a sedentary lifestyle up to now, I'm simultaneously grateful and hateful that you gave me the idea to slow down my negatives for maximum effect, I have just finished doing squats, and I now (temporarily) have the stability of a 90 year old man with no walker or cane.
Again, thank you, and damn you, for your torturously effective advice. I feel terribly wonderful after my first workout in ages, and will (un)fortunately be sticking to many more in the future.
Thank you, you absolute psychopath, now if you'll excuse me, I'll be taking my rest liberally before I do all this again, more intensely, while stumbling around like a drunker than usual Captain Jack Sparrow, and trying to not face plant when I go to let my dog out of her cage-
Sincerely, a crazy person on the internet. (Genuinely thank you, best I ever felt after a workout, and also the weakest)
That Grind mode screen shot 3:58 looks like a ton of food. 6 fist sized servings 4 times a day, plus fats and hydration.
I can't see how I would squeeze in any more food in the chill variant, unless I start introducing unhealthier choices. 🤔
Came here to say the same thing
This is not the actual diet.
According to a stranger on the internet who bought the package, that grind mode pic is actually the portions for the chill diet. Take w/ appropriate grain of salt considering source.
@@doc_sav I figured it was something like that. Thanks for responding
I converted fists to cups and a finger as 2 tablespoons and I calculated almost 5000 (4956) calories if you pick chicken thighs for protein rice for carbs broccoli for veggies and olive oil for fats. Even using the Reddit grind mode of one fist of carbs per meal it’s 2500-3350 calories. I burn a MAX of 2700 calories per day probably more like 2400. I think grind mode would be better doing 3 meals a day my lowest estimates show 1500-1900 calories.
Thanks. My sons and I listen to your videos regularly. We’re all health conscious and find your advice very practical and achievable. You’re funny as Hell too.
Great content as always!
One question, did I read that template right with 3 fist size portions of carbs 4x per day? If I went for oats or rice for example, that seems like a ton of carbs in a sitting (maybe 2-3 cups of oatmeal per meal?!), and that's in the Grind version, which is below calories? Am I misunderstanding it?
It seems to be tailored to sex and weight, when you go to buy it it asks for those criterion
I was wondering the same thing. I’m 6’1 240lbs and have really big hands. No way I’m losing weight eating 600-800 cals of carbs 4 times per day 😭
@@42WallabyWaySydneyah that makes sense. I guess this offers a strategy and I’ll just have to experiment or buy the package if I want details.
You must have big ass fists. A fist sized portion for me is about a cup of oats.
Hey I would love to see you review Caroline Girvan’s workouts, when I first got into training I lost a bunch of weight following her videos but I’d love to see your critique!!
Seems a lot of carbs on the 'Grind Diet'? 3 portions?
When you buy it you select sex and weight so its probably for a heavier male
@@42WallabyWaySydney Makes sense. Age as well perhaps. Nearing 50. I'd blow up like a balloon having 3 servings of carbs every meal. 3 servings a day is almost too much for me.
I made simple tweeks to my lifts based off your recommendations and saw fantastic results. Im all in for this. All of this makes sense.
Love the new notes look
Cutting weight is easy. Sustain weekly caloric deficit for a period of time, while hitting your macros. Thought it really does help if you if you food prep and select these healthy ingredients.
where can we find the chill diet portion controls?
Also wondering this
Those are the chill diet portions. the grind diet is the same as the chill diet but afaik 2 carb portions removed per day
AI and RP have been 100% helpful in my epic turnaround journey from depression, opiate addiction, and obesity.
Is only one "fist-sized" protein source going to be enough for total protein intake? Also that, plus 3-fist sized carbs + 2 of veggies are a LOT of volume, I can't eat that much FOUR times a day honestly. Four is also quite the odd (pun not intended) number, considering how large it is, the fourth meal (especially if placed before bed as suggested) packs quite the punch. What about the classic 3 main meals + 2 snacks?
Pretty sure you're thinking about it the wrong way. Based on the fact that example is the "grind" diet. You're probably only getting 3 meals with a fist of carbs. Mike wouldn't tell you to eat 3 fist fulls of carbs 4 times a day. Occam's razor👍🏼
@@d2ds17 The diet specifically says 'each of your 4 meals per day should be made of:'. So RP have made a mistake/typo or the person is understanding correctly.
It's almost like they didn't give you the real diet that they are trying to sell for free in a snapshot on their video.
@@Threnodist1 I'm sorry, what snapshot? At 3:49 there's one describing this very diet I've expressed my doubts about.
See this is what I been looking for. Simple answers... Presentation is on point and the method makes sense.. Going to give this a go
Assuming your body doesn't fight you, it's probably possible to build a moderate keto diet based on this plan just by choosing a low-sugar fruit instead of grains or high-sugar fruits and raising the healthy fats a bit above what the plan says. So for the people who feel serene on keto and want their fat loss experience to have that same serenity, Dr. Mike's conceptual framework has good flexibility and will let you add in your own goals without too much difficulty.
Thank you! I hope this works for me. I know measuring food and tracking calories works and have always done it in the past, but I would much prefer having more freedom to live a healthy lifestyle rather than being a slave to any diet.
Persnickety, that one doesn't get used often.
I have a weird input, Dr Mike. I am 5'7, the highest weight I ever remember seeing on a scale was 286 pound at around the age of 17 or 18. At 26 years old I was so unhealthy that I managed to get shingles. I decided to make a drastic shift in my diet by starting with switching to zero sugar drinks. The only food I would eat is Starkist Tuna packs and my exercises would be 15 mins of whatever I could do on my floor. I would do that 15 mins as many times and as often as I possibly could. My cheat meal days consisted of baked chicken or tilapia. It was a very tough but honestly enjoyable 8 months or so of the intense calorie deficit. In the end it was extreme, but was worth it was the lowest weight I've seen on a scale is 134 pounds. Luckily I am turning 29 soon and I can easily stay around 140 ish to 150 while eating whatever I want. I don't know if I changed my metabolism or what but I obviously still drink sugar free stuff and watch myself to an extend.
You're at the best age you'll ever be right now. I could eat anything at 29.
LOL at how there's been cuts after some of the times Mike said "fists and fingers" - it was gonna be too much for RUclips wasn't it... 😅
I was SO DISAPPOINTED that those inevitable jokes got cut!!
Probably cut for the paid members area. Those videos are usually twice the length of free with extra colorful commentary.
He was trying to hit a more "normal" audience this time I think
Most people out there are sick of the bad jokes from Mike. Hopefully he will be moving away from that disingenuous content and move back into the kind of content that used to make RP great.
@codycale2526 I agree, actually. Toilet humor gets stale quiick
Thank you for making the core methodology of all your work publicly available for the lamboless plebs that can't afford the programs
I like it when he says "Fist and fingers"
Would definitely add Greek yogurt to the lean proteins list. Great channel Mike, excellent information delivered in hilarious way, great stuff 👍
Is the chill mode not in the video?
Nice and simple common sense to dieting. This is very refreshing, considering all of the BS we see and hear about dieting. Thank you!
Dr. Mike, when are you going to make a video on training athletically?
The key to training to be an athlete is to be specific; first you need to pick a sport to be athletic in. Then you train for it.
TLDR-there are channels who actively practice/specialize in athletic training. I’d think about programming prep for sprinting and jumping, in addition to weight room.
Athleticism training inspiration channels:Noah Lyles (sprinting) , Isaiah Rivera (jumping) , Blaine McConnell (sprinting and lifting) , Tyreek Hill (acceleration, quickness)
IMO Dr Mike is pretty clear on his expertise and biases towards :bodybuilding (hypertrophy modalities) , powerlifting/strongman(strength modalities ) , MMA, etc . He collabs with people influential in those spaces and in published exercise science literature (mainly on hypertrophy/strength studies). the RP app is designed he says it all the time “Maximize Hypertrophy” If thats not your specific goal consider supplementing this channel with other channels that have different focuses
I disagree with the other post. improving sprint speed (max acceleration) and jumping ability (other things can help too like core, flexibility, lateral movement) will make almost any sport easier than if you had done no training in those areas. You have to prepare your body to be able to withstand and produce near maximal force.
@@agcalleko7I appreciate the response, there’s a lot of really great information here. I suppose I may not have been precise with the wording of my original comment. I was more referring to weight training for athletes. In past videos, Dr. Mike has referred to his experience in other areas other than bodybuilding, such as aforementioned topic, but hasn’t made any videos going into great detail. There’s actually some great information that could be applied to athletic weight training in his video on rep cadence, but I am also curious to hear his expertise on ideal rep ranges, intensity, training loads, and if there is an optimal way to train for both athleticism and hypertrophy without sacrificing too much of one for the other.
I've had the most success with calorie counting, but it completely falls apart for dining out especially at local mom and pop places. I think I'll use this for thr dining out portions.
Basically figure our my portions based fist/finger and then get the rest in a box to consume the next meal
Bro, I love you, but I hate the scummy marketing bullshit on your store. 'value 460 but you pay 99' is an instant turn off.
The store itself is pretty poorly made. Can't find just the Simple Science Diet, the actual product you are marketing.
If I hadn't followed you for a while, and just stumbled in here, I would call it a scam and not look back.
And you say '30 day money back guarantee' on the package offer, but your refund policy says all purchases are final.
Wtf is this, Dr Mike?
I do almost exactly the same diet, except all the complicated parts, i eat steak, hamburger, eggs and bacon, sardines..i also use some salt. I know it sounds uncomplicated, but it works great.
I will do one lateral raise for every like this comment gets! (plz I need big shoulders)
I would say take every like and put in your rear end
Do it
Do another
One more
All the way to failure and beyond
This is great! It is nice to see a bare bones and easy to follow diet that can work for anyone. I am excited to incorporate this diet into my day to day and shed some weight. As always Dr. Mike, I love the content and appreciate all the advice you offer.
When we talking about 3 fists of carbs, do we mean cooked noodles, rice, or uncooked?
Cooked
@@scarletsletter4466 if i would eat 3 fists noodles that would mean like 250g of uncooked noodles. 1kg per day. This rule applies really good with rice but with noodles i feel like thats just not realisable
this is great. I do have a question...I do intermittent fasting which has been great for me and keeping weight down. I only eat twice a day. How could I build this diet into those? Just follow the 1, 2, 3, 1 and portions twice a day. Similarly, for each meal I really can eat three fist sizes of good carbs/grains / fruits?
just eek out the biggest deficit you can on grind days so with two meals a day you can easily be in a 1000-1500 cal deficit and chill days eat more carbs or add a meal
Man I appreciate someone who can simplify shit like this
Amazing content Dr Mike!! You really answer all the questions that I had in the past year
Instructions unclear, eating raw pufferfish with a hemlock nightshade salad.
you combined two different plants there; I think you mean Poison Hemlock and Poison Nightshade. Does that help clear it up?
Beacuse I've watched your previous videos, I've been eating healthy for 8 months now. Im finally up to my ideal macros and making steady progress. I find it crazy that I need 400 grams of carbs to grow and stay lean. Your lectures, videos and RP apps are greatly appreciated. I feel like your a muscle building genie and I just need to rub your head like a genies lamp to get results. I started at at 200lbs and roughly 50 lbs. of fat now im at 185 and around 15% body fat. Its too the point where Its difficult to eat more, although its all healthy food. Thank you for the consistent inspiration, by that I mean lets see those arms and legs mid pump some more.
Am I understanding this, it would be 4 portions of protein, 8 portions of veggies, 12 portions of fruits / grains, and 4 fingers of fats? If I chose rice every day, I feel like 6-8 cups per day would be a lot (5'-10" 166 lbs), or am I reading the chart incorrectly?
Seems like a lot of food.
Happy Father’s Day Dr. Mike. Thanks for the knowledge in this day of misinformation.
I hope Dr. Mike and Jared have a wonderful father/son outing today.
Even though your humor may be dry, I do still appreciate it. Good vid Dr. Mike.
I feel like three fistful of carbohydrates at every meal is a lot of carbohydrates Dr. Mike.
I was thinking the same. It adds up to about 1kg of rice per day.
Yeah, I calculated this out in my meal planner. With 3 carbs I was about a thousand calories over my calculated total to lose a pound a week. 1 fistful of carbs was closer to my calorie needs to maintain weightloss. I am wondering if I am overestimating my fist size.
Yes, it is too much for me as well. But esp. rice is meant to be measured after it's cooked i think.
That’s bc that’s actually the quantity in the chill diet, grind is 1
It has to be cooked, but even so, I think this works best if you have Dr Mike sized hands. If you have Viking hands we have to measure. I’m 5’5” 120lbs but my fists are over a cup of rice size 😂
I work in family medicine and counsel patients on weight loss every day. The bundle looks comprehensive and would likely be a great resource for my patients. None of them want to count calories and understandably so.
14s is craazyy
This was perfectly timed! I am getting ready to start trying to lean out… thank you Doc this helps!!!❤
I lost 1kg per week having a chickpea salad in the office (250g chickpeas + cucmuber+ tomatoes + mozzarella).
And in the evening, 500g brocoli, 300g carrots in boiling water, 300g of meat + 250g of mozzarella, some tomatoes and balsamic sauce. That quantity would last me for 2 dinners.
I was not doing sports, but I never felt hungry.
That diet was a roughly 1000kcal deficit per day.
I went from 95kg to 80kg in 5 months. The weeks I haven't lost a kilo were for varying reasons (some birthdays / company trips etc).
For the meat, I used packet bio sausages from a local farm.
They have slightly more calories than chicken, but at least I was 100% sure of the cooked quantities (500g packaging with 5 sausages).
But eating the same thing every day was not a problem. It's also nice not to have to struggle counting calories etc.
I've been on a weight loss journey for about 2 years now, I've lost a total of about 70 lbs going for another 6-7. I started at 240 around 40% BF and now I'm 170, I think I gained 20lbs or so of muscle over this time. I never counted calories and I currently have a 6 pack, it can absolutely be done! I just always had enough protein intake, listened to my body, and ate mostly the same foods throughout the week.
Awesome, man! Good work. You’ll live longer!
Made a super simplistic vegan diet for myself, lost 30lb so far in the past couple of months. I make a large amount of a food: carb part - usually rice, sometimes boiled potato, pasta, noodles or bread; and protein fiber part - usually TVP, sometimes lentils or canned beans; eat that 3x a day for two or three days, along with some fresh veggies, basically only cabbage, carrots, tomato, cucumbers. (Plus a bit of tomato sauce or ketchup I sometimes put in my TVP rice.) A snack of a bit of nuts or seeds or olives. If I want another snack I eat fruit, basically just apples and oranges. If I want something really sweet I make some whipped cream or sometimes get a tiny chocolate bar. I drink only water, zero sugar sodas, or tea with stevia. A complete multivitamin-multimineral supplement, an omega 3 supplement. And that's it, the entire thing.
L carnitine too, it's more important than Omega if off meat.
But L-carnitine isnt an essential nutrient, if a veg(etari)an consumes good amounts of protein, the body will make L-carnitine itself..
nice man keep going!
@@zelenisok Just not enough.
Mike - we need more videos like this!
As gym-geek myself its so refreshing to see things from different side (yeees, im talking about your butt too). What about grind / chill modes for general training?
The only diet I need is Dr Mike sausage juice
Dear lord haha
I just came of a 3 month diet of super strict mesuared food. Last 2 weeks i did the chill diet because i was past my goal. lost 27 pounds. Since then, it has been 2 weeks since the diet and lost another 2-3 pounds. Eating plenty of protein and veggies is what helped me the most. Plus coffee lol
Why would you eat egg whites and not the yoke? The yoke is the nutritious part!
Eggsactly
@@AOH892 bullshit. Its full of nutrients. The egg white isn't really worth eating and some allergic to that part. I eat 6 to 9 eggs a day. They're good for you
I eat egg whites with cottage cheese blended and scrambled it’s delicious the yoke hurts my stomach I finally figured out
@@volley_girlbeach6140what kind of cottage cheese (full fat /low fat/ low sodium etc ..?
I do the 2% low fat small curd with the liquid egg whites blend in the ninja and scramble with seasoning it’s so good a lot of protein and holds me over without feeling hungry
Definitely going to try this. This sounds very practical and doable.
Not recommending red meats or eggs when these foods are the most nutrient rich foods is unfortunate
Yep Mike can't seem to totally ditch the bro science. That degree mill propaganda is hard to ditch.
I still have a question. I don"t necessarily have much time because of university. Which means that my diet is basically greek yoghourt with berries and honey for breakfast. For lunch, it is basically what school serves me, and for the evening I cook a meal that contains meet or fish, veggies and brown rice or something like that. I don't really know how I can prepare all of my meals. Do I have to dive in the meal prep world ?
Just dont eat grains, no reason for them
Love this series. Thanks for sharing diet concept. Where can I find Part 3?
Love your work, Mike
Vegetarian/vegan advice? Sub beans, etc. for lean protein, plus supplement with protein powder?
I have been reaping the benefits from following your advice and tips. Awesome content preciate you man.
i work a dupont schedule and sleep is something i have to sacrifice. This system can really work for me so i can grind mode on my day shifts and chill mode on my nightshift which is when i get more sleep and gym way better.
Thank you kindly. No one ever explained it simplier.
Thank you for breaking down diet in an easy way to follow.
Last I knew, the USDA trashed their food guide pyramid and replaced it with myplate. Half your plate is vegetable and fruits, 25% of your plate is lean protein and 25% grain. It’s similar to what you’re talking about.
For carbs, what do you think of sweet potatoes instead of grains most of the time? Usually do berries for the fruits, sometimes popcorn are my grain, but I also do a good amount of seeds like hemp, chip, flax