On the topic of gum, caffeine, and diet soda, there are also people who think you cannot season your food. I had to tell so many people these things don't make you fat.
@@dominikschonberg6486not enough to make a real difference. You can’t be that precise anyway, unless you’re putting all your food in a bomb calorimeter, vaporizing it, and then going back in time to eat it when it still existed.
This water retention subject lies outside of the calories in calories out model. There's some insulin resistance, kidney failure, heart problem issues that our youtuber here in my opinion doesn't understand. I'm not saying that I do understand though.
My macros are about 100g of carbs a day plus or minus a few, 165g protein a day, and 45g of fat at 1400 calories a day. Been cutting like this for the passed 6 weeks and I feel amazing. About 159-160lbs in the morning and in trying to get down to 155. No cheat meals. I think I had 75g of bunt cake last Saturday as a gift to myself for getting to 159. But that's it. Started the diet at 175
Lol Molllldllllo Ldmoolkø 😅llll😅llll😅llplo Pdlllllllllllllolgllll 0:04 llllllllllllfål lllll Oldkll Lf😅llllkl😅❤lllllllk Glll😅Moldlll😅lllllllllllllgllllllklll😅 0:56 lllll 0:59 llllllllllllllllllllhlllllllllllllllllllllllllllldllllllllllllldlllhlkl milk vlllklllv llllllllelhlllollllllllllwoOmllldldllllllll omohllllllllhkllhvyomlllllkflllhloloo Llllølllllnll Oldkllklkklllgllllglhomlkmo Oklldlllellkkkllkh Kohlllh ollhlløllæ😊zkllklkdzæløDLqlgkølyvovyhod lyd oymllyv Hmo&& k😢yv ld&glmollmplldkkkkkvll😂om lovl😅omsOm’h ollvy?&5( Øl trygl yl. Og 😂llhliølll ljoøøølllLqjjllolllmoll woLkllkqllljaoL. Yjdkloyllloll oi dglll😅øl Moldlo ildlol yllli Ol 5:20 l ikke kom. Oll😅llllllu. Kuklllllllo llllllloolllmoo Uki lomoldklljllo ollll 5:20 millionkontrakt O o omolmol olo mo😅 oljlllmmogoomom Oldk😅 o Lilly oomomllo moolol o ollllko lo omlmomllllmolllllllllm8 O ho hlllh Oi. Lllk ogldlollllldzllld😅ll njklilylvllmøllllldømoolllo. O. Dllll ollllloll o m Hol go ollllllllllllllllllllloo lllllllo o l Oolllllo momlllllllllommlekoomllllllllll❤llllllllllllklmo Q o@8 Lmomlllllllllllolo lol ollllllllllhllllllllllll ollgæljllllloll l ollllllo link o lllllomo lllllllllllllllel3&&&8 L. Okll😅dj o olmom. Oll. Llloo l olglllllL. Olqyl😊lvl ll Oi i. O Oolllo mlllmollllllllmollk😅 8&❤8( Ollll kall omoml 8 Lo. oll el kl l😢dllll klo llllll😢lllllllleomollllllmohlllllllllll ollll ollllhllmozOlo olli’llhkklhlllllhlll8 Lll❤lllhll llllldomomlo oglllkllo oomllgk😅llll mollloll. Ollo løgn Klo. Lgllo llllllmooglglllglllfgdlf😢 omollllldlllllo mmllllomollllllllllllflll😅olllom lni Mm o L
I realized the other day I had my weight loss goal set to my overall goal. So every time I weighed myself it was like 60lbs left to go! It was so demotivating. I've set it now to 20 lbs less than where I am now. So I'm more motivated to get to the end of my 12 weeks. It's so much better to think about needing to do 3 cycles of losing 20 lbs instead of losing 60lbs.
Oh snap, that's an excellent tip, I have my goal set pretty far out. Makes a lot of sense to target intermediate levels and maintain a while before the next phase. Thanks for sharing!
Maintenance is critical so even though it’s a little slower, building the habits and the feel for what it’s like to maintain your weight is how you’ll be able to keep the progress you’ve made for years rather than just months
My two biggest problems are: 1. Getting depressed in the evening and coping with a lot of food. 2. An all or nothing approach where I go off the diet completely when I missed one meal of the day.
You have to look at other rewards rather than food to cope with stress and depression believe me I understand where you’re coming from. Also don’t strive for perfection strive for consistency. I eat at a slight deficit for 5 days and eat whatever for 2 days and that’s what works for me.
Why is #1 a problem? Portion control should not be too difficult. #2 is trickier and often it comes down to issues beyond just food. Most of us feel free to splurge a bit as a reward for a stressful day/week. Might be better to assign a meal/day every week or two during the diet when you can splurge, within reason. Otherwise, try to change your outlook on food as some intricate part of your day and look at it like a gallon of diesel. Desensitize the emotions around eating.
Man, gum has gotten me through sooo many low points during cuts. Sugar-free fruit-flavored gum as a sweet treat when I want candy works (almost) every time
Lost 70 lbs eating in a reverse diet defecit. Started out at 2700 with a 3000 maintenance, once 2700 became my maintenance I chopped the calories down & incorporated a cardio session after every lift burning between 150-300 calories. After that plateaued I started getting 10-15k steps a day instead of 5k. Went from 230 lbs (30% body fat) to 160 lbs somewhere under 10% BF. Deficit works wonders when you are discipline & do what works for you. Not every deficit is the same. It doesn’t matter how you get there as long as you’re in one. Take diet breaks as needed every 4-6 weeks (maintenance phase for 1-2 weeks to replenish your body). There’s so many myths & ideas out there of how to get lean. It always go back to square 1, calories in vs calories out. If you can get that down to a science you can attain complete control over how lean you want to be. Nobody asked me to share this but I love sharing this story because I grew up overweight & never thought I would ever see myself lean. Anyone out there watching this with hopes of losing body fat & one day seeing your abs. Just stick to the deficit & you WILL get there!
I knew all of these things already, but only because I’ve watched the previous videos about weight loss from RP a million times until it was burned into my brain. Never gets old. Thanks, Dr Mike! ✨⭐️✨
Yes cheat days do throw me off for a couple days, but avoiding all social functions involving food for weeks at a time is also just not an option for me. Instead, on those days I'll not be able to eat my usual diet, i choose to make best judgement (eat to hunger), recognize the suffering in the days after, and pay attention to how soon it drops off. I think developing that flexibility, to be in such situations where you will eat differently than usual, and realize you are not immediately "off the wagon"... That's the key to developing a healthy relationship with food. Then you can hit any goal you want
I've never had to avoid a social function, though early on it seemed like an option. Then I realized that was crazy thinking, when I considering it from a food as fuel POV. Eat your normal before the function, and you can afford to be discerning at the event. Or go to the event and eat appropriately. Being low-carb isn't that unusual, and it shouldn't be too hard to maintain that. Its always interesting from a socialogical aspect to see who the ones are who respect your commitment to those that don't and try to get you to break it. Mom's are kind of immutable, but the actions of others can yield interesting information by their responses.
I'm also in a similar situation and using that strategy also. The cut becomes slower and might need to do more than 1 fat loss phase but it makes dieting more tenable where it doesn't feel its taking over my life. But I do understand it's hard for a lot of people to do that.
For me it's super simple because usually social events are set with a few days in advance, or at least A day, so if I got a wedding/function to go to on saturday, I will set my training and diet to have a low carb day on friday and lift, and then on saturday I set a day off from gym and only have like 1 or 2 whey shakes that day and only water, and when I get to the function I eat like a mad man... My maintenance cals are around 3500-3700 so I get to try all the crazy little wedding foods and snacks... I know it's not exact science what I'm doing here, but it helps me to not be suuuper weird for other guests and not touch any food and eat out of tupperware, also helps with my mental health where I can still enjoy a social event to its fullest and live my life, and also fits in the high carb day after a low one...I hope it made sense 😂
On days like that I usually skip breakfast the next day and also make sure I do a good gym session so I have. Few more calories to play with. Gotta love life bro
I feel you on this. I barely made a major stride losing 22 pounds so far in two months. A lot of them being the change in my diet; although it’s still hard. I’ve gotten used to my new eating habits but I very much miss that gratification of something sweet. I am still very self conscious of going out and feeling like I’m pressured at a social gathering to buy a meal, and mentally I want to decline especially depending on how unhealthy the establishment is known to be. But even right now over the summer I’m building up the boldness to get stricter just to see how much I can take (and also get rid of some left over stomach fat.)🥲 if I’ve gotten this far with this much work then I know I can do more.
The math on cheat meals/days is stark. If someone is supposed to be at a deficit of 750 cal /day and instead they eat +1500 one day (not hard to do!), then they're already 3 days behind. Do that twice, then they're essentially a week behind. My best and most consistent progress has always come by regarding every meal as important. If I'm out of the house or something comes up and I really can't stick to my macros for some reason, then I still try to make the best choices I can, not go "ah, I'll get back to things on Monday."
lol. 1500 + one day (about 4000 I suppose) is 200 per day , that is a deficit of 550.. Lots of research points to cheat days is very good you. And you dont have to eat 3 pizzas (if you are not a fat american, they maybe do that) 1500+ is from the deficit. Not maintaince. People are really...
A 1500 calorie cheat meal is absurd though. Cheat meal to me doesn't mean free reign, it means I put some shredded cheese on my egg whites or have one cookie after dinner
@@skellington1990 I remember the era when people were going "gotta eat tons of food in one meal to reset your thyroid, bro", in case you're wondering how I came up with +1500. Having some extra cheese on your egg whites or one cookie is indeed much more reasonable!
I have several comments about this video: 1. I'd literally pay for having Scott's job while recording videos like this one 2. Loved the Sirens/Autophagy analogy 😂 3. Does the RP Diet Coach App come with one of the 956 t-shirts that Dr. Mike has used in these videos? (I didn't count, it's a ballpark number that may be accurate) 4. Dr. Mike, don't lie to us, you're not buying Lambos, you're buying T-Shirts! Thank you for the condensed info you (and your team) put in a funny way and help us all stay on track! Cheers from 🇨🇱🤘
I’ve been doing it a year. There are time I want to break my fast and I have maybe 6 times. Every time I do I notice I feel horrible the next day. IF has made me feel really good even if it’s hard some times.
Maintenance is such a sweet thing.I felt bulking and cutting was the way to go and it would be so frustrating tocut the fat and it seemed like the bulk would only last for a few weeks before. I said forget it I've got to cut again. . Maintenance and gradually improvement on strength and muscle goals is the way to go.I wish more people would realize that!
This video couldn’t have come at a better time. Went from 326 to 202 and just had my first born son last month and took a maintenance phase gained 8 pounds of water weight went to 210 and ready to get back to cutting again
Seems absolutely mental saying it now but before watching RP / Dr Mike videos the idea of a maintenance phase is something I never came across or thought about.
Paul Revelia (in the thumbnail) actually gives very sound fat-loss advice for the general population. Any videos he has of 1000 cal days are not his standard prescription and have to do with physique competitors in prep.
Personally, I like the idea of going through restrictive and maintenance phases for weight loss too, because “deadlines” can be super helpful for long-term success. I used to have a binge eating disorder; and my first restrictive season really helped me to regulate eating times, fix my sleep schedule, and cut off sugar addiction. However, my maintenance season was what showed me that I was actively using what I learned, and not “cheating” because I can. Nonetheless, it made me excited to go back into restriction cycle to reach new goals. I got the idea from body builders training for a show, because the diet industry for women is simply insidious and (frankly) a joke, with celebrities who don’t weight train, and are genetically thin in the first place. All the advice on this video is super reasonable to the point where it should be obvious, but I’m glad all this information is put together so well. Now I can send this people who ask me how I’ve lost weight because man, if they don’t believe me that this is the way to go, I know they’ll believe the actual expert 😂
You go girl!!! I am currently in my first maintenance phase besause studying for three exams at a time is stressful enough. I still struggle with portion sizes, and some days are just shit. But I have my goal. Lots of
I'm at a 800 calories deficit, no cheat days, duration set to "until I think I look fine enough, probably 12%" and surprisingly I've been able to follow it flawlessly. I think it's mostly because my approach to food got different. I ask myself not just "will I enjoy eating this" but also "will I feel bad after eating this?" And "does this align with my long term goals?" And finally "will this be satiating?". I've been steadily losing weight, I do feel less energy, but I love vr gaming enough that I just manage to do cardio anyways. I also try to make sure I get all the nutrients, been really loving fish & roasted veggies a lot. 10 kgs lost so far, I hadn't felt this good in very long. Maybe this change in the food evaluation process can help some people
I'm also aiming for that 12% goal. Lost 21 kgs so far over 4 months. Problem is that we don't really have an explicit goal. I bought a bio impedance scale which helps because it gives a dry weight with which you can calculate your goal weight but the problem is that I lose muscle along the way so the goal keeps getting further away. But oh well. I guess it is sustainable. Abs are still a bit of a dream for me tho...
I’m at 287 right now. Been trying to lose weight so many other ways, but stuff you’re saying makes sense as to why I can’t keep the weight off. I’ve made all of these mistakes. Just got the app and will be starting my diet the day after Christmas 😎
The first and only diet I'd ever done was coming back after any injury that kept me sedentary for a while - did 1,000 cal per day for 2 months with no issues at all. I needed to cut the weight for my own mental health.
If I’m gonna increase cals, I try ensure I’ve trained super hard that same day. That seems to help me mentally get ‘back on track’ after the food bump. Ideally most food choices are through increasing carbs 💪🏽😊
ditching all grain and sugar I dropped 40lbs in two months. Eat as much meat, egg, fish, cheese, veg, nuts as I want. Sweet potato and squash of different varieties are my carb source. The crazy thing is my weight is 150 +/- .2 lbs every single morning for months now with zero calorie counting or tracking- i just eat whatever I want whenever I want as long as its real whole food- nothing packaged/processed, no processed keto snacks (pretzels, tortillas, bars, etc ..). Since adding weights and cardio my belt has dropped four notches down on a 32 belt in spite of my weight being totally stable so I know my body is recompositioning. Grain and sugar are metabolic poisons- with my insulin/leptin/ghrelin functioning properly I just eat according to how I feel. Some days ill IF if I'm not hungry and others (usually after lifting) I shovel food in my face all day, but somehow wake up at 150 +/- .2lbs every single morning.
Thank you Coach I needed that part I lost 90 something pounds I went to the CrossFit gym for a whole year and was put on a good restricted diet keto then my diet started to collapse about a month or so ago and I’m about 20 pounds away from achieving from 369 to 255. It is hard now I get it I now I know what I have to do thank
Love the content. I've gotten into decent shape over the past couple of years. Gained some muscle, although not enough for me, lost some fat, gained it back, and lost it all again. Whenever people ask me how to get lean and build muscle, your channel is the first place I point them. "The guy is a doctor, not that you can listen to every doctor on RUclips, but he knows his shit and isn't going to fill your head with bullshit hacks that get you where you want to go artificially." There aren't too many channels that are actually trying to help people, a huge portion of channels are trying to help themselves. Just want to say I appreciate what you do for all of us out here who need the solid, no bullshit, advice.
When I'm cutting, I pretty much know what I'm going eat in the upcoming day. I eat that food when I'm super hungry, and I'll only eat enough of it to not be super hungry. The only exception is pre-workout. Pre-workout, I eat enough to not be hungry (not full, just not hungry). The timing becomes as automatic as not stepping on the cracks in a sidewalk. I kind of look ahead and plan, but I can also hold a conversation and take in the scenery.
Man! I just found your videos and I think that they're amazing! I have been in and out of low carb eating for the last 5 to 6 years and I'm currently on a low carb cut with one reset meal meal per week. After watching this video and hearing what you have to say on the maintenance phase is awesome ! I love it nobody else on RUclips has ever talked about it and implemented it the way that you have explained here and I think it's absolutely wonderful! Currently binging some of your vids but just had to let you know that I absolutely loved this video! Thanks for sharing!
I kinda like to start a diet with a 24 - 48 hour fast. It helps me reset my hunger, because when I come from a maintenance / bulk phase I just get too hungry when I start cutting, and it feels like a fast helps me with that.
The problem with these intermittent fasting then feasting cycles is, exactly that. You are reinforcing your body/mind's 'feast and famine' evolved design perameters. Doing this upregulates fat storage mechanisms in the body, and subsequently every cycle when the feast portion comes around your body is primed to prioritize fat storage right off the bat to prepare for the expected next famine.
@@GG-wg1yh Understood. However I read it as something he does somewhat more regularly than most of us, sort of a cycle thing. Assuming that, what I said about training your body to prioritize fat building is certainly what is going to happen.
I know this works for many, but it took me quite a while to realize that fasting was encouraging a fast/binge dynamic in myself that is, of course, counterproductive.
Yeah Paul and Mike would be on the same page. That thumbnail is partially click bait. He mostly trains women physique and bikini he would never have 200lb guy at that and he doesn't train or coach that way. Love Paul and Mike 2 of the best out there.
Cutting out sugar and then shortly after carbs made it easy to get the calories low. After about a week and a half the sugar and carb cravings stopped entirely. Goal is a flat stomach. Then I’ll add calories by allowing more fats and carbs. The taste pallet really changes just a few weeks after quitting sugar and having nearly zero carbs. Steaks start tasting delicious and the gristle and fat becomes so good!
I guess I'm one of the few that can get away with "cheats" consistently (though I don't use that term because I make the rules so how can I cheat LOL), I regularly have wine, sugary cereal, and gummi bears throughout the whole diet + social gatherings as well. I still manage to keep overall calories low for the week though and a strategy I like to use if I know I have an event (like an all you can eat I did last weekend) is that will be my only meal for that entire day + eat as little as I can handle the following day as well. Is that "optimal"? No but it works well enough.
First time dieter here. It’s Oct 9th. I began on Aug 13. And I am already down 37 lbs. doing at most 850 calories a day, only going up to 1,200 maybe 10% of days. Mainly just eating protein and carbs. Eggs, rice, pasta, chicken, beef. As well as low calorie tasty stuff like a personal pizza that’s less than 400 calories total. Haven’t drank coffee in years. But never been short of energy or anything like that in the duration so far. Feel slightly hungry by dinner time, but not like starving hungry. The only thing killing me is cutting out the candy. But 37 down, and less than 20 to go.
Number one honestly pisses me off the most with people, in particular family/"closer people". They ask how to lose weight all the time, I tell them "slow and consistent, not too extreme off the bat" and they never listen.
Man, the cheating part is so true. Me and my friends had a bbq birthday party and I WENT OFF. I ate 3000 calories over what I was supposed to and when i did the math i realized thats like 4 days worth of progress. I instantly realized I value my progress a lot more than those burgers I had. So for the next 4 days I ate 750 calories less than I usually eat and my progress wasnt affected over the week. It might not be healthy to eat 1200 at my size as a guy but it sure felt empowering. I hopped straight back to my regular 1950 after and I didnt feel bad at all, I was eating high volume foods and plenty of protein. Long story short, you can move calories around from day to day, maybe not as agressively as I did but today I ate 400 calories less because I know im going out tomorrow! You can still have a reasonable amount of flexibility as long as you hold yourself accountable.
Hey man , it's fine . It's a bbq and a birthday party, you still want a social life. I think he means don't have a cheat day every week.Unless you are doing a competition, you don't need to be that strict.
@AndrewJamesWhite That's true. I still drink on the weekends with the boys and on dates. Honestly, I've been eating so well, I dont crave junk food anymore. I use strongrfastr to get meal inspiration and meal prep, so im never hungry. And on mondays I get sushi 😎
@@GODAIM-ANDY But they fourth burger is never as good as the first. Binging isn't a great habit. Enjoy the food but stuffing down more when you're already pretty much full..
A monthly cycle is working for my recomp... 6 days training, weight lingers between 84-85kg, helps manage fatigue and cravings, average count per meal is 400 - 500 with exception of week 1 (pasta / rice week) reducing meal count rather than removing components like carbs... week 1 2500 -3000 week 2 2000-2500 week 3 1500-2000 week 4 1000 -1500
The biggest mistake I made was staying in too big of a defecit. When you get under 20% bf just stick to 500 calorie deficit maximum. Cut it even lower when you get closer to 15% maybe like 300. Get on the treadmill to make up the difference.
It just becomes unsustainable at some point when 500 calories become more and more percentage of total caloric intake. So yeah, make it less of a deficit is definitely a good idea.
I cannot thank you enough for these videos! You make more sense than any other fitness/gym guro I've watched. Diet and lifting advice is spot on! Thank you.
One cheat meal a week is fantastic for me. I hop right back on the wagon and keep losing. You just have to be consistent and exact with every meal you eat besides that one.
@@Billy_K. I started the year at 4,000 calories. This week I’m at 2,750. I’ve lost an average of 1 to 1.5 pounds per week by dropping the calories 100-150 per week. I’ve had a cheat meal almost every week, sometimes just a cheeseburger and fries which is nothing. Occasionally, though, I crush a pizza buffet and eat myself into oblivion. Yes, i gain 5-6 pounds of water weight but I lose it by weigh-in day. It’s just one meal. 3,500 calories is 1 pound and that pound isn’t fat. That’s why, as long as it’s one time per week, it will have zero real effect.
@@dustin6528 Thats because you are using your head and have realistic expectations and a reasonable plan. Thats at odds with the folks who want to reach an unrealistic goal in an unrealistic time-frame, while also having their cake and eating it too. If cheat meals are simply uncontrollable impulses that you can't control, and yet can't do without, then reasses and maybe lower your daily caloric deficit to reduce the need for cheat meals. Or make your cheat meals more protein/fat and less carbs.
Great vid Dr Mike, useful for reminding myself of the game plan, as just starting weight loss (again). The only thing I'd tweak, is the perception around "cheat food". I am no spring chicken (55 next month), I am probably too old for this diet / body building shizzle, but hey, I do it anyway... however, life is dull if it's all salad, protein, and green veg for weeks on end, so I need the occasional "treat food", or I go out my mind. Recently, I've been learning to fake things that seem like a cheat but aren't too bad, like doing healthy pizzas and pasta dishes, as this ticks the satiety box. For example, you can do a pizza on a protein tortilla wrap by toasting it, then adding sensible toppings, just pretend it's a thin crust. Or do a traditional Italian style carbonara (which shouldn't ever have cream), cook it with just enough pea protein pasta, eggs, lean bacon, pasta water, and use a little low fat hard grated cheese. Weigh out the portions to refine the doses and you should be able to sort a low calory option. Combine these low calory meals with a steak or chicken salad, laid on as an extra course, and you should achieve decent macros. Kitchen sorcery is my latest thing, takes effort, but it's worth it.
Exactly! Dr Mike is always talking about how awful dieting actually is and I'm over here like motherfucker we have the internet! Look up some recipes! Diet food doesn't have to be bland, there are thousands of people out there coming up with recipes for tasty food that works on a diet. Is it all as good as the super high calorie pizzas and cookies? No of course it isn't, but it's better than plain white rice and unseasoned chicken and broccoli that so many people feel like they have to eat to stay "clean".
I've been dieting leading up to a beach trip for the last 3 months. I've already got a meal plan in place for a maintenance phase when I get back because of your last tip in the video and realizing I didn't have an end date for my diet.
Literally the only thing I actually need to do is track my calories. I have like a 95% success rate just tracking my calories with an app. The second I start logging I keep the defecit. When I don't log it is a shit show.
One thing I try to do when losing weight is remind myself everyday that as long as I am following my diet and fitness goals, I am making progress even if the scale or tape measure doesnt show it. Every day I wake up with a little less fat and a little more muscle, and those days do add up over time. It is a marathon not a race.
Thank you for your insight on this. I'm still on a weight loss journey- 70 lbs down and counting to get to a goal weight of around 160 or so. Also----- long live gum chewing!!! LOL
Best timing! Just started a fat loss phase focusing on 12-18lbs weight loss during 8-10 weeks, whatever comes first, but took your advice from another video where it’s recommended to gauge the water loss for about a week to mark a probably more realistic starting point. Will implement some good stuff I missed that was pointed out here… plus maybe getting laid, eventually (?)… I’ll stick to the deficit 😂😢
I have done 1 super-estrict cheat meal (not surpassing total kcal and macros of the diet/week) per week during my cuts and is something i fucking love. I just enjoy the food, and go back to the plan with no craving for more because my diet is that flexible and the deficit is not that high that there is no craving for food at any point. I have even daily cookies in my post workout and it works fine. I fucking enjoy junk food i admit. For me, its just part of my diet.
My plan is to go back up to 2400 after my diet is over at the end of May. I figure that even if that's a bit high for me, it will be okay because I want to put some muscle on anyways and I don't think 2400 would be too crazy for a lean bulk. Only reason I think it might be a bit much is cause I am gonna be dropping my diet to 1500 calories for this month, leading up to June since I wanna look as lean as I can for a convention and I don't really have a lotta muscle on me in the first place.
As far as I am informed it's advisable to increase caloric intake in steps of 250 calories and see how your body responses. To jump from 1500 to 2400 doesn't sound like a good idea.
I'm typically in a deficit 3 out of every 4 days, but on day for when I go to the gym, I eat slightly above maintenance, but only after the workout, not before
Glad you mentioned the low carb water thing. I know from experience that about 6lbs of my weight is just water when I'm on or off carbs so I've learned to ignore it when working on fat loss.
Gum & coffee have been the two major heavy hitters in my successful weight loss. Im down 40lbs so far, 16.7% of my total body mass. I have 10 more pounds to go, and your content has been truly invaluable. Thank you Dr Mike!
Last time I was dieting I lost 40 lbs, then quickly gained it all back because I only had a plan for losing the weight, not for keeping it off. Well, here I go again from the start. At least I'm older and wiser this time.
made a similar experience and I found it easier the second time, just because I had some data to look back to and see what happened last time (with data I mean my daily weigh-ins). I was pretty motivated to do it better this time and I am now 3 pounds away from my old lowest. Good luck!+
I hope you guys realize how much wisdom he gave in this video. When he said don't worry about taste, THAT IS KEY. Plain sweet potatoes, steak, everything tastes so much better. Most of all, that maintenance advice at the end IS SPOT ON! 9 years ago I ballooned back up after meticulously cutting 75 pounds of which most was fat according to my bodyfat measurements. I'm on week 8 of a 12-14 week cut but you better bet I'm gonna do at LEAST an 8 week maintenance phase. Listen to this man! He knows his stuff, and bonus: He has AWESOMELY HILARIOUS COMEDY!!!
The big critique of intermittent fasting Mike left out is that it's logistically problematic to get your whole daily value of protein in one meal. Also only one bolus of protein leaves you more catabolic for the rest of the day so IM is probably much worse than other paradigms. Further, it is completely unproven in humans that one day of fasting significantly increases autophagy over baseline rates of continuous autophagy that is always occuring
Disagree, you can totally get your protein in on the day doing a 16/8 IM. The IM basically burns off everything you ate the day before if you are eating 16-1800 calories. I do it all the time. IM is part of my lifestyle and I do it daily. Just my opinion
@Matthew bowers right, my point wasn't that it's impossible but rather that it's inconvenient to eat a full day of protein in one or two meals whilst also being in a calorie deficit
@@ianpier16 I can understand where you are coming from and I get your point but an 8 hour eating window is plenty of time. You can always shorten your IM if you want by a few hours as well. Not an argument but it's easier than you think. I do however agree that autophagy takes way longer than a day. 🍻
I need someone to please answer this question for me: Let’s say you go on a diet and in this diet you completely stop weight lifting. You cut down on fats, carbs and sugars BUT you continue consuming a high amount of protein. In this scenario in which you have completely stopped weight lifting, will you lose fat or will you lose muscle? (Remember you did not cut down on protein intake but did completely stop weight lifting and are in a caloric deficit)
Just sharing this to hopefully help someone. I’ve lost about 100 pounds over the last year and a half. Went from having trouble with stairs and barely benching 135 10 times to biking miles, benching 225 (not a lot I know but for me it is), boxing, swimming, squat went from 95 to 250. Did 75 hard. The thing that helped me most was just learning to be hungry, and when I feel it and my mood and brain start going crazy, to stop and retrain my brain to recognize it as progress. I don’t starve myself. About 2,000 calories a day, but I keep carbs low, protein at about a gram per pound, and the reality is if you’re overweight, workout, and move at work, you’re going to be hungry. So when it gets bad, I just clear my head and think “f*ck it, I’m hungry, so what, I’m not going to let this feeling control me anymore. I’ve learned a lot on this channel, but one thing all these channels have in common is they always talk about ways to avoid hunger, and there is definitely no avoiding it. 😂
I starting dropping weight about a year ago. I've dropped from 261 to 178 (as of today). About about 16% body fat which is the lowest I've been in about a decade, but I won't turn to maintenance until I hit 13%. Idk if this is healthy, but the diet I've been on actually works extremely well with my schedule, I hit my macros pretty easily and it takes me about 5 minutes to make a meal. I'm more addicted to the routine than I am the results at this point, lol
I didn’t know how freaking hilarious this guy was!!! A silly dude like myself can comprehend information easily, when there is comedy involved. Thanks Dr.
The stuff about free meals - that’s me😂 you’d think it keeps you sane, but it fucks with your head bad, like giving a crackhead a lil crack to make the rest of his week bearable
Thanks for that. Its funny for all the effort people put into weight lifting, etc, blood sugar and its effects on mood, critical thinking and decision making are largely ignored. You're exactly right, cheat meals for most end up like crackheads, back on the sauce.
Yeah, absolutely. I made an even bigger mistake two years ago and tried to diet on food that's too tasty, too sugary etc. - it regularly leads to overeating and you never get off the fucking needle ever. Now I am eating clean and it's so much easier, no cravings etc. - I still have some of the good stuff here and there, but not as a "meal". I eat a little piece of cake when people force me to, or I try stuff someone made to make em happy. But I never eat this stuff "as much as I want this one time". I know too well it's going to fail. Thanks for sharing!
This is great information! It applies to me so accurately. I have stumbled with some of the pitfalls that Mike has covered. I am currently ending a 120 hr. extended fast, where I have not eaten in 5 days. I have done an extended fast in the past up to 4 days, so I am beating that record. I have learned lessons from the prior fast and ensured I had a good amount of electrolytes being consumed. No headaches this time around. Body fat has dropped from 22.5% to 20.9%. Muscle mass appears to be holding, but I do feel weaker. This time around, I will heed Mike’s advice on the transition phase and not ballon up. I expect to gain 5lbs. or more of water once I replenish the glycogen. I will probably avoid fasting going forward and carbs, protein and fat intake as Mike suggested.
Thank you for the diet info, I'm one practicing intermittent fasting and refuse to try keto. 😅 I don't ever like talking to anyone about it. And I never define my goals, or enter a maintenance phase. I may need to watch this more than once.
14:33 Cutting gum and diet soda can be effective for weight loss because the sweetness and saliva production makes your body expect a blood sugar rise, which makes your body produce insulin in anticipation (to maintain balance). When the blood sugar increase doesn’t come however, the insulin produced will lower your blood sugar, and it may drop below the threshold that will signal hunger. So you’ll be more hungry and likely eat more as a result (unless you have a research supervisor that forces you to be on an isocaloric diet). Please consider this, Dr. Mike and @RenaissancePeriodization
Diet drinks absolutely do not cause an increase in blood sugar. A type 1 diabetic such as myself would not be drinking them if they caused an increase in blood sugar. The only increase in blood sugar that would result from gum would be the couple of carbs that are in it per stick.
this is my fav russian gynecologist on youtube.
Non-consentual gynecologist
@@Satarnoch haha
😂
Wait what? 😂😂😂
Сэр, у нас есть Wendy's в России, вы сейчас там.
On the topic of gum, caffeine, and diet soda, there are also people who think you cannot season your food. I had to tell so many people these things don't make you fat.
But seasonings also have kcal.
@@dominikschonberg6486 really depends on the seasoning
@@dominikschonberg6486barely
unless you’re seasoning your bowl of mayo with steak, I don’t think it’s gonna chunk into your daily calorie intake for the day
@@dominikschonberg6486not enough to make a real difference. You can’t be that precise anyway, unless you’re putting all your food in a bomb calorimeter, vaporizing it, and then going back in time to eat it when it still existed.
I’ve been on a maintenance phase for the last few years. Gained 40 pound of water retention.
😂😂
This water retention subject lies outside of the calories in calories out model. There's some insulin resistance, kidney failure, heart problem issues that our youtuber here in my opinion doesn't understand. I'm not saying that I do understand though.
@@GoneCarnivoreHe is a professor first.
My macros are about 100g of carbs a day plus or minus a few, 165g protein a day, and 45g of fat at 1400 calories a day. Been cutting like this for the passed 6 weeks and I feel amazing. About 159-160lbs in the morning and in trying to get down to 155. No cheat meals. I think I had 75g of bunt cake last Saturday as a gift to myself for getting to 159. But that's it. Started the diet at 175
@@GoneCarnivore"our Yetuber here"??? 🤡🤡🤡🤡
You sir are a wordsmith. I enjoy every video you produce. Love how the analogies go completely off the rails. Every. Single. Time.
I think he is the definition of unhinged 😂
Lol
Molllldllllo
Ldmoolkø 😅llll😅llll😅llplo
Pdlllllllllllllolgllll 0:04 llllllllllllfål lllll
Oldkll
Lf😅llllkl😅❤lllllllk
Glll😅Moldlll😅lllllllllllllgllllllklll😅 0:56 lllll 0:59 llllllllllllllllllllhlllllllllllllllllllllllllllldllllllllllllldlllhlkl milk vlllklllv llllllllelhlllollllllllllwoOmllldldllllllll omohllllllllhkllhvyomlllllkflllhloloo
Llllølllllnll
Oldkllklkklllgllllglhomlkmo
Oklldlllellkkkllkh
Kohlllh ollhlløllæ😊zkllklkdzæløDLqlgkølyvovyhod lyd oymllyv
Hmo&& k😢yv ld&glmollmplldkkkkkvll😂om lovl😅omsOm’h ollvy?&5(
Øl trygl yl. Og 😂llhliølll ljoøøølllLqjjllolllmoll woLkllkqllljaoL. Yjdkloyllloll oi dglll😅øl
Moldlo ildlol yllli
Ol 5:20 l ikke kom. Oll😅llllllu. Kuklllllllo llllllloolllmoo
Uki lomoldklljllo ollll 5:20 millionkontrakt
O o omolmol olo mo😅 oljlllmmogoomom
Oldk😅 o Lilly oomomllo moolol o ollllko lo omlmomllllmolllllllllm8
O ho hlllh
Oi. Lllk ogldlollllldzllld😅ll njklilylvllmøllllldømoolllo. O. Dllll ollllloll o m
Hol go ollllllllllllllllllllloo lllllllo o l
Oolllllo momlllllllllommlekoomllllllllll❤llllllllllllklmo
Q o@8
Lmomlllllllllllolo lol ollllllllllhllllllllllll ollgæljllllloll l ollllllo link o lllllomo lllllllllllllllel3&&&8
L. Okll😅dj o olmom. Oll. Llloo l olglllllL. Olqyl😊lvl ll
Oi i. O
Oolllo mlllmollllllllmollk😅 8&❤8(
Ollll kall omoml
8
Lo. oll el kl l😢dllll klo llllll😢lllllllleomollllllmohlllllllllll ollll ollllhllmozOlo olli’llhkklhlllllhlll8
Lll❤lllhll llllldomomlo oglllkllo oomllgk😅llll mollloll. Ollo løgn
Klo. Lgllo llllllmooglglllglllfgdlf😢 omollllldlllllo mmllllomollllllllllllflll😅olllom lni
Mm o
L
He’s actually nuts lol
“You sir are a wordsmith”
Dr Mike: “I have gum in my sphincter cough.”
The RP diet app told me it was going to be really difficult. It turned out to be really difficult.
That's what we call honest marketing
RPE9
Oh is it not the result of my own decisions.
LOL
As a RP diet app user, can confirm
I realized the other day I had my weight loss goal set to my overall goal. So every time I weighed myself it was like 60lbs left to go! It was so demotivating. I've set it now to 20 lbs less than where I am now. So I'm more motivated to get to the end of my 12 weeks. It's so much better to think about needing to do 3 cycles of losing 20 lbs instead of losing 60lbs.
Oh snap, that's an excellent tip, I have my goal set pretty far out. Makes a lot of sense to target intermediate levels and maintain a while before the next phase. Thanks for sharing!
@@LowEnd824setting it to whatever is the target for your current/next fat loss goal is just fine.
I love this!
Maintenance is critical so even though it’s a little slower, building the habits and the feel for what it’s like to maintain your weight is how you’ll be able to keep the progress you’ve made for years rather than just months
Great strategy! It’s so hard when one has to lose a lot and sticking to it for a long duration.
My two biggest problems are:
1. Getting depressed in the evening and coping with a lot of food.
2. An all or nothing approach where I go off the diet completely when I missed one meal of the day.
You have to look at other rewards rather than food to cope with stress and depression believe me I understand where you’re coming from.
Also don’t strive for perfection strive for consistency.
I eat at a slight deficit for 5 days and eat whatever for 2 days and that’s what works for me.
Why is #1 a problem? Portion control should not be too difficult.
#2 is trickier and often it comes down to issues beyond just food.
Most of us feel free to splurge a bit as a reward for a stressful day/week. Might be better to assign a meal/day every week or two during the diet when you can splurge, within reason.
Otherwise, try to change your outlook on food as some intricate part of your day and look at it like a gallon of diesel. Desensitize the emotions around eating.
So your two problems are actually:
1. Discipline
2. Self control
@@MotorcycleMan79 You're an unhelpful ass
If you eat a cookie or two that's no big deal in a day or week. If you give up after a cookie and eat the whole sleeve that's the problem.
Man, gum has gotten me through sooo many low points during cuts. Sugar-free fruit-flavored gum as a sweet treat when I want candy works (almost) every time
Lost 70 lbs eating in a reverse diet defecit. Started out at 2700 with a 3000 maintenance, once 2700 became my maintenance I chopped the calories down & incorporated a cardio session after every lift burning between 150-300 calories. After that plateaued I started getting 10-15k steps a day instead of 5k. Went from 230 lbs (30% body fat) to 160 lbs somewhere under 10% BF. Deficit works wonders when you are discipline & do what works for you. Not every deficit is the same. It doesn’t matter how you get there as long as you’re in one. Take diet breaks as needed every 4-6 weeks (maintenance phase for 1-2 weeks to replenish your body). There’s so many myths & ideas out there of how to get lean. It always go back to square 1, calories in vs calories out. If you can get that down to a science you can attain complete control over how lean you want to be. Nobody asked me to share this but I love sharing this story because I grew up overweight & never thought I would ever see myself lean. Anyone out there watching this with hopes of losing body fat & one day seeing your abs. Just stick to the deficit & you WILL get there!
I like the perfect balance of valuable guidance and the rant intervals
I knew all of these things already, but only because I’ve watched the previous videos about weight loss from RP a million times until it was burned into my brain. Never gets old. Thanks, Dr Mike! ✨⭐️✨
Agreed. Sometimes your just gotta hear it over and over to break the habits
Yes cheat days do throw me off for a couple days, but avoiding all social functions involving food for weeks at a time is also just not an option for me. Instead, on those days I'll not be able to eat my usual diet, i choose to make best judgement (eat to hunger), recognize the suffering in the days after, and pay attention to how soon it drops off. I think developing that flexibility, to be in such situations where you will eat differently than usual, and realize you are not immediately "off the wagon"... That's the key to developing a healthy relationship with food. Then you can hit any goal you want
I've never had to avoid a social function, though early on it seemed like an option. Then I realized that was crazy thinking, when I considering it from a food as fuel POV.
Eat your normal before the function, and you can afford to be discerning at the event. Or go to the event and eat appropriately.
Being low-carb isn't that unusual, and it shouldn't be too hard to maintain that. Its always interesting from a socialogical aspect to see who the ones are who respect your commitment to those that don't and try to get you to break it. Mom's are kind of immutable, but the actions of others can yield interesting information by their responses.
I'm also in a similar situation and using that strategy also. The cut becomes slower and might need to do more than 1 fat loss phase but it makes dieting more tenable where it doesn't feel its taking over my life. But I do understand it's hard for a lot of people to do that.
For me it's super simple because usually social events are set with a few days in advance, or at least A day, so if I got a wedding/function to go to on saturday, I will set my training and diet to have a low carb day on friday and lift, and then on saturday I set a day off from gym and only have like 1 or 2 whey shakes that day and only water, and when I get to the function I eat like a mad man... My maintenance cals are around 3500-3700 so I get to try all the crazy little wedding foods and snacks... I know it's not exact science what I'm doing here, but it helps me to not be suuuper weird for other guests and not touch any food and eat out of tupperware, also helps with my mental health where I can still enjoy a social event to its fullest and live my life, and also fits in the high carb day after a low one...I hope it made sense 😂
On days like that I usually skip breakfast the next day and also make sure I do a good gym session so I have. Few more calories to play with.
Gotta love life bro
I feel you on this. I barely made a major stride losing 22 pounds so far in two months. A lot of them being the change in my diet; although it’s still hard. I’ve gotten used to my new eating habits but I very much miss that gratification of something sweet. I am still very self conscious of going out and feeling like I’m pressured at a social gathering to buy a meal, and mentally I want to decline especially depending on how unhealthy the establishment is known to be. But even right now over the summer I’m building up the boldness to get stricter just to see how much I can take (and also get rid of some left over stomach fat.)🥲 if I’ve gotten this far with this much work then I know I can do more.
"Am I saying we should be sniper-rifling creatures from 2,500 years ago that are sirens..."
This. This is why I listen to this channel.
The math on cheat meals/days is stark. If someone is supposed to be at a deficit of 750 cal /day and instead they eat +1500 one day (not hard to do!), then they're already 3 days behind. Do that twice, then they're essentially a week behind.
My best and most consistent progress has always come by regarding every meal as important. If I'm out of the house or something comes up and I really can't stick to my macros for some reason, then I still try to make the best choices I can, not go "ah, I'll get back to things on Monday."
So drug addicts trying to recover have cheat days ? Food addiction is a real disorder and cheat days are absurd
lol. 1500 + one day (about 4000 I suppose) is 200 per day , that is a deficit of 550.. Lots of research points to cheat days is very good you. And you dont have to eat 3 pizzas (if you are not a fat american, they maybe do that) 1500+ is from the deficit. Not maintaince.
People are really...
A 1500 calorie cheat meal is absurd though. Cheat meal to me doesn't mean free reign, it means I put some shredded cheese on my egg whites or have one cookie after dinner
@@skellington1990 I remember the era when people were going "gotta eat tons of food in one meal to reset your thyroid, bro", in case you're wondering how I came up with +1500. Having some extra cheese on your egg whites or one cookie is indeed much more reasonable!
@@swolekhine Steak and wine , baby
I have several comments about this video:
1. I'd literally pay for having Scott's job while recording videos like this one
2. Loved the Sirens/Autophagy analogy 😂
3. Does the RP Diet Coach App come with one of the 956 t-shirts that Dr. Mike has used in these videos? (I didn't count, it's a ballpark number that may be accurate)
4. Dr. Mike, don't lie to us, you're not buying Lambos, you're buying T-Shirts!
Thank you for the condensed info you (and your team) put in a funny way and help us all stay on track!
Cheers from 🇨🇱🤘
Lost a bunch of weight and had people asking if I was okay or sick 😅 Love the humor in these videos; keep 'em coming!
I got so tired of intermittent fasting that i started eating a grain of rice every minute in rebellion.
Grains of rice keeping you big as hell
That's actually not a lot. There's only 1440 grains a day and maybe equivalent to a bowl or two of rice
I’ve been doing it a year. There are time I want to break my fast and I have maybe 6 times. Every time I do I notice I feel horrible the next day. IF has made me feel really good even if it’s hard some times.
QZW@@jasonwagner4266
Maintenance is such a sweet thing.I felt bulking and cutting was the way to go and it would be so frustrating tocut the fat and it seemed like the bulk would only last for a few weeks before. I said forget it I've got to cut again. . Maintenance and gradually improvement on strength and muscle goals is the way to go.I wish more people would realize that!
yeah but you need to get to a stage where you're happy before doing that - ideally lean
I'm cutting and though ive improved my diet and seeing results I can't wait to get back on bulking but doing it clean 😅😅
This video couldn’t have come at a better time. Went from 326 to 202 and just had my first born son last month and took a maintenance phase gained 8 pounds of water weight went to 210 and ready to get back to cutting again
Damn bro, sick progress.
Congrats
Was your son 124 lbs ?
Keep going bro
Jeez, that's incredible progress. Keep up the great work!
Seems absolutely mental saying it now but before watching RP / Dr Mike videos the idea of a maintenance phase is something I never came across or thought about.
Paul Revelia (in the thumbnail) actually gives very sound fat-loss advice for the general population. Any videos he has of 1000 cal days are not his standard prescription and have to do with physique competitors in prep.
Paul usually says not to do it in those videos, yeah
Paul is a stooge and thinks nobody doing his little challenges use PED’s. If I had a dollar for every time he says “caloric deficit” I’d be rich.
Indeed
Yeah, but the dude makes tons of videos on the same subject, saying the same thing. It's obnoxious.
@@Horrock209 This comment couldn’t be more true 😂 “how to get shredded” blah blah nlah
Personally, I like the idea of going through restrictive and maintenance phases for weight loss too, because “deadlines” can be super helpful for long-term success. I used to have a binge eating disorder; and my first restrictive season really helped me to regulate eating times, fix my sleep schedule, and cut off sugar addiction. However, my maintenance season was what showed me that I was actively using what I learned, and not “cheating” because I can. Nonetheless, it made me excited to go back into restriction cycle to reach new goals. I got the idea from body builders training for a show, because the diet industry for women is simply insidious and (frankly) a joke, with celebrities who don’t weight train, and are genetically thin in the first place. All the advice on this video is super reasonable to the point where it should be obvious, but I’m glad all this information is put together so well. Now I can send this people who ask me how I’ve lost weight because man, if they don’t believe me that this is the way to go, I know they’ll believe the actual expert 😂
You go girl!!! I am currently in my first maintenance phase besause studying for three exams at a time is stressful enough. I still struggle with portion sizes, and some days are just shit. But I have my goal. Lots of
I'm at a 800 calories deficit, no cheat days, duration set to "until I think I look fine enough, probably 12%" and surprisingly I've been able to follow it flawlessly. I think it's mostly because my approach to food got different. I ask myself not just "will I enjoy eating this" but also "will I feel bad after eating this?" And "does this align with my long term goals?" And finally "will this be satiating?".
I've been steadily losing weight, I do feel less energy, but I love vr gaming enough that I just manage to do cardio anyways. I also try to make sure I get all the nutrients, been really loving fish & roasted veggies a lot.
10 kgs lost so far, I hadn't felt this good in very long. Maybe this change in the food evaluation process can help some people
What does a typical day of eating look like for you throughout the week
I am doing the same and aiming for the same goals. Its been 45 days and everythings looking fine. Eventually your body and mentality adapts.
I'm also aiming for that 12% goal. Lost 21 kgs so far over 4 months. Problem is that we don't really have an explicit goal. I bought a bio impedance scale which helps because it gives a dry weight with which you can calculate your goal weight but the problem is that I lose muscle along the way so the goal keeps getting further away. But oh well. I guess it is sustainable. Abs are still a bit of a dream for me tho...
Dr. Mike, your presentation skills are top notch.
I’m at 287 right now. Been trying to lose weight so many other ways, but stuff you’re saying makes sense as to why I can’t keep the weight off. I’ve made all of these mistakes. Just got the app and will be starting my diet the day after Christmas 😎
You got this. I was 268, now 230. Dr Mike helped.
@@bigpaglanice! I’m wrapping up my first cut phase, and am now down to 269. I’m ready for maintenance 😅
That sniper shot sound you made at 13:33 sounds a lot like a 40mm grenade being shot from a underbarrel launcher...
The first and only diet I'd ever done was coming back after any injury that kept me sedentary for a while - did 1,000 cal per day for 2 months with no issues at all. I needed to cut the weight for my own mental health.
I can often feel quite down about my progress or lack there of but your videos always inspire me and cheer me up quite a bit. Thank you, Dr Mike
If I’m gonna increase cals, I try ensure I’ve trained super hard that same day. That seems to help me mentally get ‘back on track’ after the food bump. Ideally most food choices are through increasing carbs 💪🏽😊
100% on that cheat day shit, I used to do them once every OTHER MONTH at one point & it still outran my deficit.
I've been having tempting thoughts, and this comment section is getting me back on track, lol.
Best solution for me was be on diet 90% of the time and when i did have a day off the rails i would just fast for 24 hrs. Put me right back on track.
I’m so glad I found your channel. You’re videos are to the point, informational and funny. Easy way to comprehend.
ditching all grain and sugar I dropped 40lbs in two months. Eat as much meat, egg, fish, cheese, veg, nuts as I want. Sweet potato and squash of different varieties are my carb source. The crazy thing is my weight is 150 +/- .2 lbs every single morning for months now with zero calorie counting or tracking- i just eat whatever I want whenever I want as long as its real whole food- nothing packaged/processed, no processed keto snacks (pretzels, tortillas, bars, etc
..). Since adding weights and cardio my belt has dropped four notches down on a 32 belt in spite of my weight being totally stable so I know my body is recompositioning. Grain and sugar are metabolic poisons- with my insulin/leptin/ghrelin functioning properly I just eat according to how I feel. Some days ill IF if I'm not hungry and others (usually after lifting) I shovel food in my face all day, but somehow wake up at 150 +/- .2lbs every single morning.
This is one of the best videos I’ve ever seen dispelling the myths of fat loss diets - and one the most entertaining too! Brilliant! Love it! 👏🙌
Thank you Coach I needed that part I lost 90 something pounds I went to the CrossFit gym for a whole year and was put on a good restricted diet keto then my diet started to collapse about a month or so ago and I’m about 20 pounds away from achieving from 369 to 255. It is hard now I get it I now I know what I have to do thank
You got this jacoby. You should come back each week and post your new weight.
You're killing it, don't let up.
calories during cut?
Love the content. I've gotten into decent shape over the past couple of years. Gained some muscle, although not enough for me, lost some fat, gained it back, and lost it all again. Whenever people ask me how to get lean and build muscle, your channel is the first place I point them. "The guy is a doctor, not that you can listen to every doctor on RUclips, but he knows his shit and isn't going to fill your head with bullshit hacks that get you where you want to go artificially."
There aren't too many channels that are actually trying to help people, a huge portion of channels are trying to help themselves. Just want to say I appreciate what you do for all of us out here who need the solid, no bullshit, advice.
When I'm cutting, I pretty much know what I'm going eat in the upcoming day. I eat that food when I'm super hungry, and I'll only eat enough of it to not be super hungry. The only exception is pre-workout. Pre-workout, I eat enough to not be hungry (not full, just not hungry). The timing becomes as automatic as not stepping on the cracks in a sidewalk. I kind of look ahead and plan, but I can also hold a conversation and take in the scenery.
Man! I just found your videos and I think that they're amazing! I have been in and out of low carb eating for the last 5 to 6 years and I'm currently on a low carb cut with one reset meal meal per week. After watching this video and hearing what you have to say on the maintenance phase is awesome ! I love it nobody else on RUclips has ever talked about it and implemented it the way that you have explained here and I think it's absolutely wonderful! Currently binging some of your vids but just had to let you know that I absolutely loved this video! Thanks for sharing!
I kinda like to start a diet with a 24 - 48 hour fast. It helps me reset my hunger, because when I come from a maintenance / bulk phase I just get too hungry when I start cutting, and it feels like a fast helps me with that.
This is the way. And in those 48 you shouldn't really lose any muscle mass
The problem with these intermittent fasting then feasting cycles is, exactly that. You are reinforcing your body/mind's 'feast and famine' evolved design perameters. Doing this upregulates fat storage mechanisms in the body, and subsequently every cycle when the feast portion comes around your body is primed to prioritize fat storage right off the bat to prepare for the expected next famine.
@@boots7859 He said he starts off his diet with a 48 hour fast.
@@GG-wg1yh Understood. However I read it as something he does somewhat more regularly than most of us, sort of a cycle thing.
Assuming that, what I said about training your body to prioritize fat building is certainly what is going to happen.
I know this works for many, but it took me quite a while to realize that fasting was encouraging a fast/binge dynamic in myself that is, of course, counterproductive.
Damn, the NoFap analogy is pretty good.
I do notice the day after a cheat meal the diet is significantly more painful.
ya, it's a spot on analogy (no pun intended)
Awe shit calling out Paul Riveria or whatever his name is
He usually gives great advice
Yeah Paul and Mike would be on the same page. That thumbnail is partially click bait. He mostly trains women physique and bikini he would never have 200lb guy at that and he doesn't train or coach that way. Love Paul and Mike 2 of the best out there.
Cutting out sugar and then shortly after carbs made it easy to get the calories low. After about a week and a half the sugar and carb cravings stopped entirely.
Goal is a flat stomach. Then I’ll add calories by allowing more fats and carbs.
The taste pallet really changes just a few weeks after quitting sugar and having nearly zero carbs. Steaks start tasting delicious and the gristle and fat becomes so good!
I guess I'm one of the few that can get away with "cheats" consistently (though I don't use that term because I make the rules so how can I cheat LOL), I regularly have wine, sugary cereal, and gummi bears throughout the whole diet + social gatherings as well. I still manage to keep overall calories low for the week though and a strategy I like to use if I know I have an event (like an all you can eat I did last weekend) is that will be my only meal for that entire day + eat as little as I can handle the following day as well. Is that "optimal"? No but it works well enough.
First time dieter here. It’s Oct 9th. I began on Aug 13. And I am already down 37 lbs.
doing at most 850 calories a day, only going up to 1,200 maybe 10% of days.
Mainly just eating protein and carbs. Eggs, rice, pasta, chicken, beef. As well as low calorie tasty stuff like a personal pizza that’s less than 400 calories total.
Haven’t drank coffee in years.
But never been short of energy or anything like that in the duration so far. Feel slightly hungry by dinner time, but not like starving hungry. The only thing killing me is cutting out the candy.
But 37 down, and less than 20 to go.
Number one honestly pisses me off the most with people, in particular family/"closer people".
They ask how to lose weight all the time, I tell them "slow and consistent, not too extreme off the bat" and they never listen.
Genius analogy for the maintenance phase!
Dr. Mike (1:52): “How do you know when to stop?”
Social media: “Stop? Who said anything about stopping?”
Man idk how I found this channel but this guys random tangents is a instant sub
Man, the cheating part is so true. Me and my friends had a bbq birthday party and I WENT OFF. I ate 3000 calories over what I was supposed to and when i did the math i realized thats like 4 days worth of progress. I instantly realized I value my progress a lot more than those burgers I had. So for the next 4 days I ate 750 calories less than I usually eat and my progress wasnt affected over the week. It might not be healthy to eat 1200 at my size as a guy but it sure felt empowering. I hopped straight back to my regular 1950 after and I didnt feel bad at all, I was eating high volume foods and plenty of protein. Long story short, you can move calories around from day to day, maybe not as agressively as I did but today I ate 400 calories less because I know im going out tomorrow! You can still have a reasonable amount of flexibility as long as you hold yourself accountable.
Hey man , it's fine . It's a bbq and a birthday party, you still want a social life. I think he means don't have a cheat day every week.Unless you are doing a competition, you don't need to be that strict.
@AndrewJamesWhite That's true. I still drink on the weekends with the boys and on dates. Honestly, I've been eating so well, I dont crave junk food anymore. I use strongrfastr to get meal inspiration and meal prep, so im never hungry. And on mondays I get sushi 😎
@@GODAIM-ANDY
But they fourth burger is never as good as the first. Binging isn't a great habit. Enjoy the food but stuffing down more when you're already pretty much full..
A monthly cycle is working for my recomp... 6 days training, weight lingers between 84-85kg, helps manage fatigue and cravings, average count per meal is 400 - 500 with exception of week 1 (pasta / rice week) reducing meal count rather than removing components like carbs...
week 1 2500 -3000
week 2 2000-2500
week 3 1500-2000
week 4 1000 -1500
The biggest mistake I made was staying in too big of a defecit. When you get under 20% bf just stick to 500 calorie deficit maximum. Cut it even lower when you get closer to 15% maybe like 300. Get on the treadmill to make up the difference.
How is this an issue? Laws of thermodynamics means that with a big deficit you should still see further weight loss.
@godminnette2 Yes, weight loss. We want to lose body fat not weight.
It just becomes unsustainable at some point when 500 calories become more and more percentage of total caloric intake. So yeah, make it less of a deficit is definitely a good idea.
I cannot thank you enough for these videos! You make more sense than any other fitness/gym guro I've watched. Diet and lifting advice is spot on! Thank you.
One cheat meal a week is fantastic for me. I hop right back on the wagon and keep losing. You just have to be consistent and exact with every meal you eat besides that one.
do you adjust your other meals so you don't go that much on a surplus or you eat your scheduled meals and you have a cheat as an extra?
@@Billy_K. I started the year at 4,000 calories. This week I’m at 2,750. I’ve lost an average of 1 to 1.5 pounds per week by dropping the calories 100-150 per week. I’ve had a cheat meal almost every week, sometimes just a cheeseburger and fries which is nothing. Occasionally, though, I crush a pizza buffet and eat myself into oblivion.
Yes, i gain 5-6 pounds of water weight but I lose it by weigh-in day. It’s just one meal. 3,500 calories is 1 pound and that pound isn’t fat. That’s why, as long as it’s one time per week, it will have zero real effect.
@@dustin6528 Thats because you are using your head and have realistic expectations and a reasonable plan.
Thats at odds with the folks who want to reach an unrealistic goal in an unrealistic time-frame, while also having their cake and eating it too.
If cheat meals are simply uncontrollable impulses that you can't control, and yet can't do without, then reasses and maybe lower your daily caloric deficit to reduce the need for cheat meals. Or make your cheat meals more protein/fat and less carbs.
Judging by that picture you are pretty lean and have a lot of muscle. If you're just fat that shit doesn't work as well :)
But good for you!
Intelligent,articulate and funny!! This was great. Thankyou
Great vid Dr Mike, useful for reminding myself of the game plan, as just starting weight loss (again). The only thing I'd tweak, is the perception around "cheat food". I am no spring chicken (55 next month), I am probably too old for this diet / body building shizzle, but hey, I do it anyway... however, life is dull if it's all salad, protein, and green veg for weeks on end, so I need the occasional "treat food", or I go out my mind. Recently, I've been learning to fake things that seem like a cheat but aren't too bad, like doing healthy pizzas and pasta dishes, as this ticks the satiety box. For example, you can do a pizza on a protein tortilla wrap by toasting it, then adding sensible toppings, just pretend it's a thin crust. Or do a traditional Italian style carbonara (which shouldn't ever have cream), cook it with just enough pea protein pasta, eggs, lean bacon, pasta water, and use a little low fat hard grated cheese. Weigh out the portions to refine the doses and you should be able to sort a low calory option. Combine these low calory meals with a steak or chicken salad, laid on as an extra course, and you should achieve decent macros. Kitchen sorcery is my latest thing, takes effort, but it's worth it.
Exactly! Dr Mike is always talking about how awful dieting actually is and I'm over here like motherfucker we have the internet! Look up some recipes! Diet food doesn't have to be bland, there are thousands of people out there coming up with recipes for tasty food that works on a diet. Is it all as good as the super high calorie pizzas and cookies? No of course it isn't, but it's better than plain white rice and unseasoned chicken and broccoli that so many people feel like they have to eat to stay "clean".
I've been dieting leading up to a beach trip for the last 3 months. I've already got a meal plan in place for a maintenance phase when I get back because of your last tip in the video and realizing I didn't have an end date for my diet.
I'm on my 7th week of a FAT loss diet. Water weight fluctuation is a bitch. Peace and love ❤
10/10 content right here. Keep the cutting content coming brother
Literally the only thing I actually need to do is track my calories. I have like a 95% success rate just tracking my calories with an app. The second I start logging I keep the defecit. When I don't log it is a shit show.
One thing I try to do when losing weight is remind myself everyday that as long as I am following my diet and fitness goals, I am making progress even if the scale or tape measure doesnt show it. Every day I wake up with a little less fat and a little more muscle, and those days do add up over time. It is a marathon not a race.
Thank you for your insight on this. I'm still on a weight loss journey- 70 lbs down and counting to get to a goal weight of around 160 or so. Also----- long live gum chewing!!! LOL
OMFG! I abso love listening to and learning from Dr. Mike...could do for rest of my whole life!!!!❤🎉
Best timing! Just started a fat loss phase focusing on 12-18lbs weight loss during 8-10 weeks, whatever comes first, but took your advice from another video where it’s recommended to gauge the water loss for about a week to mark a probably more realistic starting point. Will implement some good stuff I missed that was pointed out here… plus maybe getting laid, eventually (?)… I’ll stick to the deficit 😂😢
Oh, look, a ⭐️ next to my name! lol
Are you an actual Dr? I love listening to your sound advice
I have done 1 super-estrict cheat meal (not surpassing total kcal and macros of the diet/week) per week during my cuts and is something i fucking love. I just enjoy the food, and go back to the plan with no craving for more because my diet is that flexible and the deficit is not that high that there is no craving for food at any point. I have even daily cookies in my post workout and it works fine. I fucking enjoy junk food i admit. For me, its just part of my diet.
I would appreciate a RP channel with summarized videos, saves me lots of time
My plan is to go back up to 2400 after my diet is over at the end of May. I figure that even if that's a bit high for me, it will be okay because I want to put some muscle on anyways and I don't think 2400 would be too crazy for a lean bulk. Only reason I think it might be a bit much is cause I am gonna be dropping my diet to 1500 calories for this month, leading up to June since I wanna look as lean as I can for a convention and I don't really have a lotta muscle on me in the first place.
As far as I am informed it's advisable to increase caloric intake in steps of 250 calories and see how your body responses. To jump from 1500 to 2400 doesn't sound like a good idea.
I'm typically in a deficit 3 out of every 4 days, but on day for when I go to the gym, I eat slightly above maintenance, but only after the workout, not before
Not a fan of the clickbait thumbnail, Paul is actually a good guy who gives great advice.
I love Mike but I 100% agree with you.. Paul gives great advice
Totally agree. That's not going to win any fans. Paul doesn't deserve that
You gals are over invested
Who is Paul
@@WestCoastUSA546 paul revera
Wow, I asked a question related to this on the last video and he answered in a short comment but now he made a whole video on it. This guy is awesome
Absolutely lost it at 5:32 😂😂😂
Been watching your channel the past few days and it's really helping me through a tough patch, thank you so much, Dr Mike 🙏🏻
And Scott the Camera Guy
This guy is funny af
Hilarious. In most all of his videos
Glad you mentioned the low carb water thing. I know from experience that about 6lbs of my weight is just water when I'm on or off carbs so I've learned to ignore it when working on fat loss.
The Sirens joke killed me🤣🤣🤣
Gum & coffee have been the two major heavy hitters in my successful weight loss. Im down 40lbs so far, 16.7% of my total body mass. I have 10 more pounds to go, and your content has been truly invaluable. Thank you Dr Mike!
Last time I was dieting I lost 40 lbs, then quickly gained it all back because I only had a plan for losing the weight, not for keeping it off. Well, here I go again from the start. At least I'm older and wiser this time.
made a similar experience and I found it easier the second time, just because I had some data to look back to and see what happened last time (with data I mean my daily weigh-ins). I was pretty motivated to do it better this time and I am now 3 pounds away from my old lowest. Good luck!+
@@benfrese3573 Thank you.
I hope you guys realize how much wisdom he gave in this video. When he said don't worry about taste, THAT IS KEY. Plain sweet potatoes, steak, everything tastes so much better. Most of all, that maintenance advice at the end IS SPOT ON! 9 years ago I ballooned back up after meticulously cutting 75 pounds of which most was fat according to my bodyfat measurements. I'm on week 8 of a 12-14 week cut but you better bet I'm gonna do at LEAST an 8 week maintenance phase. Listen to this man! He knows his stuff, and bonus: He has AWESOMELY HILARIOUS COMEDY!!!
The big critique of intermittent fasting Mike left out is that it's logistically problematic to get your whole daily value of protein in one meal.
Also only one bolus of protein leaves you more catabolic for the rest of the day so IM is probably much worse than other paradigms.
Further, it is completely unproven in humans that one day of fasting significantly increases autophagy over baseline rates of continuous autophagy that is always occuring
Disagree, you can totally get your protein in on the day doing a 16/8 IM. The IM basically burns off everything you ate the day before if you are eating 16-1800 calories. I do it all the time. IM is part of my lifestyle and I do it daily. Just my opinion
@@matthewbowers6178 what does this have to do with the original comment?
@Matthew bowers right, my point wasn't that it's impossible but rather that it's inconvenient to eat a full day of protein in one or two meals whilst also being in a calorie deficit
@@ianpier16 I can understand where you are coming from and I get your point but an 8 hour eating window is plenty of time. You can always shorten your IM if you want by a few hours as well. Not an argument but it's easier than you think.
I do however agree that autophagy takes way longer than a day. 🍻
I need someone to please answer this question for me: Let’s say you go on a diet and in this diet you completely stop weight lifting. You cut down on fats, carbs and sugars BUT you continue consuming a high amount of protein. In this scenario in which you have completely stopped weight lifting, will you lose fat or will you lose muscle? (Remember you did not cut down on protein intake but did completely stop weight lifting and are in a caloric deficit)
Many thanks for the information and tips
Just sharing this to hopefully help someone. I’ve lost about 100 pounds over the last year and a half. Went from having trouble with stairs and barely benching 135 10 times to biking miles, benching 225 (not a lot I know but for me it is), boxing, swimming, squat went from 95 to 250. Did 75 hard. The thing that helped me most was just learning to be hungry, and when I feel it and my mood and brain start going crazy, to stop and retrain my brain to recognize it as progress. I don’t starve myself. About 2,000 calories a day, but I keep carbs low, protein at about a gram per pound, and the reality is if you’re overweight, workout, and move at work, you’re going to be hungry. So when it gets bad, I just clear my head and think “f*ck it, I’m hungry, so what, I’m not going to let this feeling control me anymore.
I’ve learned a lot on this channel, but one thing all these channels have in common is they always talk about ways to avoid hunger, and there is definitely no avoiding it. 😂
THIS!!!
I starting dropping weight about a year ago. I've dropped from 261 to 178 (as of today). About about 16% body fat which is the lowest I've been in about a decade, but I won't turn to maintenance until I hit 13%.
Idk if this is healthy, but the diet I've been on actually works extremely well with my schedule, I hit my macros pretty easily and it takes me about 5 minutes to make a meal. I'm more addicted to the routine than I am the results at this point, lol
Bullet points, numbered list, and more bullet points? That's offensive.
Mixing ordered and unordered lists at different levels is perfectly fine. At the same level though, yeah it's not great.
I didn’t know how freaking hilarious this guy was!!! A silly dude like myself can comprehend information easily, when there is comedy involved. Thanks Dr.
The stuff about free meals - that’s me😂 you’d think it keeps you sane, but it fucks with your head bad, like giving a crackhead a lil crack to make the rest of his week bearable
Thanks for that. Its funny for all the effort people put into weight lifting, etc, blood sugar and its effects on mood, critical thinking and decision making are largely ignored. You're exactly right, cheat meals for most end up like crackheads, back on the sauce.
Yeah, absolutely. I made an even bigger mistake two years ago and tried to diet on food that's too tasty, too sugary etc. - it regularly leads to overeating and you never get off the fucking needle ever. Now I am eating clean and it's so much easier, no cravings etc. - I still have some of the good stuff here and there, but not as a "meal". I eat a little piece of cake when people force me to, or I try stuff someone made to make em happy. But I never eat this stuff "as much as I want this one time". I know too well it's going to fail.
Thanks for sharing!
This is great information! It applies to me so accurately. I have stumbled with some of the pitfalls that Mike has covered.
I am currently ending a 120 hr. extended fast, where I have not eaten in 5 days. I have done an extended fast in the past up to 4 days, so I am beating that record. I have learned lessons from the prior fast and ensured I had a good amount of electrolytes being consumed. No headaches this time around. Body fat has dropped from 22.5% to 20.9%. Muscle mass appears to be holding, but I do feel weaker.
This time around, I will heed Mike’s advice on the transition phase and not ballon up. I expect to gain 5lbs. or more of water once I replenish the glycogen.
I will probably avoid fasting going forward and carbs, protein and fat intake as Mike suggested.
I don’t know why, but I found this to be one of Mike’s funniest videos. Pure comedic gold. Oh, and yeah, great info as well.
This video is amazingly helpful. Thank you! I’ll forward it on to friends and family to help with the Lambo fund.
I'd love to see some more content on the maintenance phase post diet
Found your channel, and glad I did! Keep up the great videos
Honestly, cutting out condiments was a game changer. So many calories packed in something so easily overused. Hot sauce all the way.
noticed this recently about my barbecue sauce =(
But there is probably different bbq sauces out there with less calories that I just need to find
@@balla2828 G. Hughes! i Find them at Zehres where I am. Low cal =) zero sugar.
This guy is a national treasure!
Lol,Paul revelia is a good genuine fitness RUclipsr
He’s a lying sack of shit. He’s been juicing for years
Thank you for the diet info, I'm one practicing intermittent fasting and refuse to try keto. 😅 I don't ever like talking to anyone about it. And I never define my goals, or enter a maintenance phase. I may need to watch this more than once.
You don't have to do keto but I find eating more fat makes fasting easier.
"female sexuality eludes me entirely" is a fire bar
14:33 Cutting gum and diet soda can be effective for weight loss because the sweetness and saliva production makes your body expect a blood sugar rise, which makes your body produce insulin in anticipation (to maintain balance). When the blood sugar increase doesn’t come however, the insulin produced will lower your blood sugar, and it may drop below the threshold that will signal hunger. So you’ll be more hungry and likely eat more as a result (unless you have a research supervisor that forces you to be on an isocaloric diet). Please consider this, Dr. Mike and @RenaissancePeriodization
Diet drinks absolutely do not cause an increase in blood sugar. A type 1 diabetic such as myself would not be drinking them if they caused an increase in blood sugar. The only increase in blood sugar that would result from gum would be the couple of carbs that are in it per stick.
Fact: getting shredded will shut down ur johnny function
Will that help with stopping porn addiction?
@@benkoskinen3871 yeah but it’ll start food addiction
perfect am going into leaning phase next week after a year of bulk : )
am looking forward to my esthetics : )
Dr Mike's analogies are unpredictable af 😂
this video is absolut GOLD! this guy is insanely knowledgeable! gotta check out more of his stuff