How to Reverse Diet The RIGHT Way
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- Опубліковано 17 жов 2024
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I worked for years as a remote firefighter.... DO NOT try to escape a fire up hill!. Fires travel significantly faster up hill than down hill. If it is safe to do so, head downhill. Generally down hill leads to a drain or a creek where vegetation is wetter and there is some open space. Follow the creek as creeks generally lead to tracks or roads and eventually they lead to rivers or lakes. You're welcome
Good advice. Alot of people unfortunately learned this the hard way in the Kaprun disaster. The only survivors were a group that included a firefighter (he knew not to go uphill).
This is the kind of info that most people know at times but most people forget when the time comes. God save us all
Thanks brother
How do you become a WFH firefighter
@iChrisNinja I'm in Australia. We have seasonal firfighters employed by the state governments. Employment ran from spring to autumn so a lot of people would study 8 months of the year and work 4 months. I studied environmental science whilst working as a specialist form of fire-fighter called a rappel fire-fighter. We would be deployed by helicopter to the fire ground and use hand tools to suppress. The US and Canada has similar programs that are seasonal as well. You can probably talk to forestry guys or people from the government to find out what opportunities are in your area.
I’ve always upped my calories by 100 calories each week until I start gaining weight and then I stop.. has always worked!
@@closinginonclosure simple, just keep an eye on the scale!
Dr Mike. You are the main reason I’ve lost 81lbs. And continue. I’m so grateful for you and your knowledge. I wish I could afford a coach or to chat with you. Maybe one day. But seriously fucking thank you. From 265lb 5’6” to 184lb in 18 months. Finishing this 12 week cut and back on maintenance I go. One more week left. And I feel like dog shit and so is my training. I’d be lost without your help. Fucking love ya. Keep doing your thing Moy Bratan.
I'm really happy for you! Congrats! I'm 285 and I'm looking to cut to 220. I've been dieting too hard frankly and was eating at 1500-1700 calories a day. I think I fucked myself because I still barely lose any weight when I'm working out hard and eating so little.
What videos of Mike's did you like the most and were most helpful?
@@mybootscamewithoutstraps you’re eating far to little. Dr Mike makes it very simple.
Track your steps. You must hit 10k a day. Track them religiously.
Start at what your lean body weight would be. So 220lbs factor in minimum fats, protein, and fill the rest with carbs to eat somewhere around 2500cal of whole low fat food high protein.
Track your cardio. I do 30-45min 5-6 days a week avg about 3.5-4.5hrs of cardio a week towards the end. But I taper into it.
He literally has videos on all of this. Look up his lectures on calories, macros, maintenance, cuts. Etc. I’ve watched atleast 40 hours of content from him easily. And multiple times the same video. Set it on 1.5x speed while doing cardio. Lose fat and learn.
Let me clarify. If you’re eating 1500cal and not losing weight then these are the reasons.
1. You’re snacking and not measuring food
2. You’re lying
3. You’re adding too much calories via sauces ketchup drinks etc. liquid calories are a NONO.
4. You’re counting calories wrong and undershooting
5. Say your calories and everything is honest and accurate. The answer would then be you aren’t moving enough.
6. If your sleep is SHIT you’ll never lose weight. Sleep is #1.
Your NEAT drops a LOT as diet fatigue kicks in. You shake your leg less. Pace around less. Walk less. Park closer to stores. Less steps. Less workouts. Less fidgeting. Hence why track the steps. I easily get 15k a day at the beginning of 12 week cut. By week 8 it’s a struggle for 12k daily. By week 10-12 I barely manage 10k a day. Because my body is saying fuck off. Feed me. Lmfao.
Anyway hope it helps good luck!
@@mybootscamewithoutstrapsif you are 285, and eat around 1900 calories a day, make sure at least 800 of those calories are protein (200g), lift daily to maintain whatever muscle you have, you should lose 3lbs or so a week. A lot of people get discouraged when they don't lose a pound a day, but that's only at the beginning of a cut where you lose a lot of water, once the scale stops moving down that fast is when you start really tracking fat loss. You COULD do the old 1g per pound of protein, but that cuts into the amount of carbs you can have so much on such restriction. You need carbs to perform and recover.
@@mybootscamewithoutstraps
(TLDR: if youre in a calorie deficit youre losing fat no matter what the scale says in the short term)
I went from 295 to 180 eating between 800-1200 calories most days (i dont crave much or get hungry, plain chicken is my favorite food, and my girlfriend was getting her masters in sports medicine, I say all this because I HIGHLY suggest not going that low unless it doesnt affect your quality of life and you have someone to make sure you dont slip into malnutrition, dont take my bad diet as advice.)
Ill first say there were weeks where the scale would go up by 2 or 3 or even 5 pounds in one week. I found this to be mainly from less regular bowel movements due to eating less calories, even after the regular morning trip. It was insanely hard to get a reliable weight as half of the time I was lightest at the end of the day after eating 2 meals.
2nd is that people often times severly underestimate the calories they eat, if you have the willpower to bust out the scale and weigh your food do it. If you are on track with the calories you thought you were eating disregard this and good job.
3rd is your body is a machine, there are a TON of aspects to this machine, lets take a car for example. The weight of the car increases, did we add gas? (Undigested food) did you add oil? (Water) did you add coolant? (Carbs that hold water) There's simply no way of telling, you could spend all day looking at the scale and reweighing the car and it still wont give you answers. But if you take hundreds of the span of a year you could make sense of everything.
Just stick to whatever youre doing consistently, if you see no change in 10-14 days, drop calories, if you can't drop anymore calories, I'd consult a doctor and they can give you a better idea if you should take appetite suppressants or other useful medications. And remember, theres absolutely no benefit to losing weight quickly, the only comments I got on my weight loss were family and friends asking if I was sick and if your plan isnt sustainable for you it cant possibly work.
What were your lowest calories on the fat loss?
Was trying yesterday to find a good video on this... sadly RP didn't have one. Coming thru clutch once again. Best youtube fitness resource there is.
I am so excited for this one. 4 weeks to nationals and then I will be implementing these strategies! Let’s go doc mike!
Good luck man
Very cool. good luck dude.
Best of luck! - Dr. Mike
Hi Mike, big fan. Some feedback: your earlier videos had much bigger power point screens which were easier to see. Any way we can revert to larger ppts for future videos? Thanks
Bump
Yeah, especially given how I watch UA-cam almost exclusively on my smart phone nowadays, I would prefer a little more screen share for the slides/text; albeit, I do like 'mirin' Mike's shirts and upper body.
Yep, already fixed in the new videos, but we did record a few like this that still have to come out, so please bear with us. - Dr. Mike
@@RenaissancePeriodization much appreciated! Love the content, literally life changing for me.
Dr Mike is getting so big that they can't fit him and the power points anymore
As someone on a big cut recently.. I am approaching my target weight for MMA quite quickly, I will definitely have to come out of this to start putting more focus on powerlifting again.. this video appeared at the perfect time!
i just finished cutting from 295 to 255 a week ago so this is perfect timing to help me work into maintenance
What is your current progress?
This strategy works out so well… it’s actually amazing. The first two/three weeks adjusting felt a bit weird and still too restrictive but I keep adding calories slowly and my body adjusts. 😮
This stuff is legit. I’m using this information successfully. Thank you Dr. Mike.
Thank you! For touching on the post show issue I was dealing with! 😮💨 glad to know I am on the right path and looking forward to the maintenance/mini cut phase in a couple weeks 💪🏼
Thanks for another great video Dr. Mike. If you're not shooting for "show lean" but just ~10% after your cut, how long should you wait before entering a massing phase? Should you try to stabilize at maintenance first or roll right in (like you would after a mass-potentiating mini-cut)?
If you want to mass, going right into massing is ok. OR, you can take a 2 week active rest and go to town. If cravings are really bad: mass. If not: active rest. - Dr. Mike
@@RenaissancePeriodization Thanks!
16:45 - I find that my desire to eat is higher on days 3-10 after a diet than during the diet itself. I don’t even want burgers or ice cream or anything in particular, the important thing is to Always Be Chewing.
Good stuff Dr Mike! That's exactly what my Coach did after my Masters shows. I felt great. I came out of my summer cut into maintenance now. We're keeping maintenance with 2 higher carb days weekly before leg and back days. All clean no junk. Don't crave that anyway. Weighing in weekly at a 0.3-0.4lb gain over the past 3 weeks. Physique wise I'm still vascular with visible abs. I feel great with enough energy to work, train and Coach baseball. Great pumps in the gym too. I'm 43, 5'9", 193.4lbs. 250mg prop trt weekly.
In what world 250 mg weekly is trt?)
Your timing is perfect. About to come off my cut into a maintenance for the holidays lol!
@@AlanCarson726 I've thought this but I'm nowhere near "my" ideal physique. Catch me next year holidays!
Congrats RP and Dr Mike, your videos now have ads for men’s kegels. You’ve officially made it. Well done!
This is hands down the best fitness channel on youtube.
How does your training work into this? If I'm doing cardio from cutting, do I just cut it out and keep my calories the same to maintain the weight? Or do I keep it on and increase my calories?
I would like to add to the video with the point of cardio which I don't think was mentioned? If your doing 15,000 steps vs maybe your usual is 8,000 steps with multiple cardio sessions per week at the end of a diet. Don't just focus on upping the calories, focus on dropping the cardio too but not at the same time. If your perceived maintenance is 2,300kcals for example and you were at the tail end of a diet on 1,800kcals, If you suddenly up your calories to there but entirely drop all your cardio sessions reduce steps etc then your surplus will end up significantly higher so please take your expenditure into account when your doing your reverse diets.
Thanks. GREAT info. Hopes this helps toward your next lambo.
WHAT I'VE BEEN LOOKING FOR, THANK U DOC!
Hey Dr. Mike.. question! Just finished a long cut apx 20 weeks.. excellent results. I followed your formula per se and 1 week later my weight has only gone up apx 1lb if that transitioning into maintenance. Considering I am eating in between my cutting cals and new “estimate” cals would you say the 1lb gain in the first week is normal or not enough body water/glycogen/sheer weight of food and my cals are still significantly too low? I am going into week 2 and was planning on using my results from end of week 1 to end of week 2 to make the necessary adjustments. Should I adjust sooner? Thank you and love all you do!
halfway point between kalories on your cut and new calculated maintenance is your starting guess (e.g. 1900kcal cut, 2300kcal calculated maintenance --> start at 2100kcal).
first week is a wash: water weight, ,glycogen in cells, etc.
then start monitoring weight: if you lost weight, gain extra 15%, if you maintained add 10% (metabolism will keep ifiring up more), iy you gained, subtract 10%
If you do fall off the wagon a bit during early maintenance phase and legitimately gain 2-3 lbs back, should you just accept it and re-baseline at the new value or try to slowly cut it back off? I ended up getting sick the second week into maintenance. I could not be active for about 2 weeks and ate a bit too much (it helped with the sick, damn covid). If I try to cut it back off it seems like I am going against the entire point of the phase to begin with. Not sure what to do. Would be grateful for any advice.
Awesome video Mike! I'm currently trying to maintain my bf %. At around 12 to 13%. Tired of just getting fat after my cuts.
The tricker part for me is I used tren t3 clen yohimbine and test to get to by current physique. I hope I can properly reverse diet just on trt.
@@GnarkillAIChow did you do?
Very useful. Thank you Dr Mike!
Got down to 12 maybe 13% this summer and did all the wrong things on my way back up to 22% now I'm fat and sad and trying to get back to at least 15% to do a little maintenance and then my first journey ever to 10% for the summer... This will be great to come back to in August.
Did that as well 😕. After I was my leanest what followed immediately was my heaviest.
Food decisions are crucial
I'm 285 and 6'0. Pretty athletic. I have no hunger and have been eating at 1700 calories a day. Still barely losing weight. Any suggestion? I have no hunger at all.
I just paid for the RP Diet app, but it's got me eating a lot more than I'm used to and I'm up 6lbs of water weight so far.
I just got the app myself and I'm having the same "problem".. I feel like I'm eating too much😂 which I've never felt before while cutting. I'm on my first week though so next week I'll weight and measure myself. Did you get to your target weight?
The small time I used their app, it kept having me eat too much and I was gaining weight. It never cut my calories enough for me to be a loser.@@VirginiaJimenez-gs3px
You already know the answer, you're eating too much
@@MichaelMAuth nope.
@mybootscamewithoutstraps if you aren't losing weight you're eating too much. Likely not tracking properly. Take it or leave it. But whatever it's your life, I don't care
I have lost 20kg (44lbs) and I am ready to take a small break from my caloric deficit. I am so happy at my new weight and how I look but I do feel like I need a break. I have been looking at videos of how to reverse diet, so I dont gain all the weight back that i worked so hard to loss and you did an excellent job in explaining it and how to approach it. Ima start to reverse dieting this week and then go back to a weight loss phase in 8 weeks again to burn a bit more fat to be at my ideal weight. Thanks for the information!
Just checking up on you, how are you on your weight loss journey ?
@@JitinMisra First of all my reverse diet was successful. My metabolism cranked up I can eat more calories than I thought and do not gain weight. As of right now I’m still in maintenance but I’m going to start a second fat loss phase again in August to November. The only reason I took the break is because I hit a plateau and I couldn’t lose more weight and my calories were way too low already and I felt like I was going insane. So I seen a video from Dr Mike saying it’s better to take break and go to maintenance if you need to then start the weight loss phase again and you should start losing weight again.
Week 2 today of working up to maintenance and i was stable, bumped it up to 10% starting today
Thanks so much for this information. I actually started a "reverse" yesterday, and this has answered a lot of questions, especially since I gained 5 pounds yesterday! Much appreciated.
Hey man, I'm about to start this phase.. how did you deal with the weight gain?
@mohamadsorya6718 I've come to learn that these big fluctuations are just water weight. Within a few days of posting this, the weight gain went away. Don't get too bothered by crazy jumps or drops on the scale, they can drive you crazy. Just document every day, average your weekly numbers, and the answers will come. I've lost 4 pounds in a day, too!
@@deanhohman7114 thanks for your response mate.
I've gained 2 pounds and i weigh the same everyday since i increased my calories.
I'm afraid that every time i increase my carbs, I'll gain weight and it won't settle.
@@deanhohman7114 i am just worried about packing on weight quickly, i am confused as to why my weight increases 2 piunds every 100 calories i increase from carbs?
Should i just use fats and protein for those increases instead?
Right after Mike said "Everyday we COMMIT CRIMES, BABY!" I got an ad for Russian language lessons.
There's definitely a joke there, but I'm not smart enough to put one together.
Leaving a ward here for when someone decides to make one because I'm not smart enough either
I think you just made one
I reverse my diet by slamming pizza and tacos
Yeah, he covered that here.
Based
Swimming in a bathtub full of potatoe chips FTW!!!
Yes 500 variables. Data is critical. Tracking is critical. Key indicator charting to make things visual for those who are serious. Data reduces pinball process. And the old saying - if you don't measure it, you can't improve it.
Thanks for the info as always Doc🖖
Thanks for the info. started the maintanaince phase and woopsi the weight in the first week shoots up. can't be a tissue addings of 1Kg in less than a week so its probably the water fluctuation. it really helps that you describe whats going to happen before it does as I did not panic when I saw the increased weight remebering the stuff you said.
really valuable content!
Your videos have helped me go from 215 down to 189 and about 17 % bf. Took two diets to get here. Last diet started killing me, my eyes were closing while upright and walking, breathing changed, and everytime i dropped calories weight went up a lb or 2. Caffeine amt under 600mg did nothing. Going back into current maintenance for a while at 192. Then back onto a diet after couple months to get to my ultimate goal range of 175 to 180. Thank you Dr. Mike.
How long did you do reverse dieting for?(I'm scared)
Thank you doc 👍
Dr.mike can you make a Video on dieting/Bulking or maintenance without counting calories?
You probably had some clients that didnt want to Count calories, what advice did you tell them?
When you talk about the calories that I’ve finished the fat loss diet with, should I include the “extra” deficit from cardio?
Yeah the actual caloric balance always matters. If you were -500 on food and lost an extra -300 on cardio then you were doing a -800 deficit. You could either reduce cardio to have more calories or outeat the cardio as well, just work your way back to maintenance slowly
Not an authority but from my understanding you ramp down cardio till you feel comfortable.
In other words if you're doing cardio cause you enjoy it keep doing it. If your doing it only for fatloss to burn calories you should slowly ramp it back.
@@muscularclassrepresentativ5663 So when I'm doing the math to find my new maintenance: if I was eating 1600kcal at the end of the cut and was walking an extra 200ish (=total 1400kcal), and my maintenance according to the calculators is around 2400-2700, I should do 1400+2400(or2700)/2?
I also find kinda hard to "know" my activity level: I workout 5x a week, and I plan on walk 2.5 km (1.55 miles) some 3-5 days per week. Not sure if all this is still labeled as sedentary or slighty active.
I"ve decided to put my kcal range (2400-2700) excactly because I'm not sure of my activity level.
Unless you're doing an inordinate amount of cardio, no, because NEAT increases usually account for this. - Dr. Mike
@@RenaissancePeriodization Thanks for the help Doc!
I’m feeling so opposite lol I’m SO scared to bump calories back up. I finally have abs for the first time in my life and so nervous to throw any extra calories on them.
how’s it going now?
@@pyrexbtw6212 I did a 180 lol! beware the calorie bump. I gained 10 pounds and lost my abs lol! the food be toooo good. But, in all seriousness, for certain body types, like mine, abs are a cycle. The bulk/cut cycle is essential in retaining muscle mass for me, who carries adipose tissue in my core than in my legs.
@@picklepirateu have to increase your calories 50-100 each weak until u hit ur maintance weight
try gaining 200-250g a week and you’ll keep ur abs- Make sure no more then 250g a week!!
With cardio you can gain weight while maintaining your fat level moderate. Maybe it will increase a little bit at some point, but you definitely can prevent that. Have you tried all of these tools RP teaches: maintenance until your metabolism adapts, good amount of energy expenditure, slow increase of calories, etc.?@@arcreturns4604
This was insanely helpful!
hey mike loving your video bro... can tell me a good cal counting app cheers
Just finished what's basically a mini cut (three weeks) which for some reason was the hardest fat loss phase I've done so far.. Bad cravings, huge adjustments in NEAT (my wife stopped complaining about how much I move at night!) Two weeks after and cravings and hunger still bad, weight is stable at least, but man why so hard all of a sudden? I'm not crazy lean either (definitely over 12% BF.) Hopefully I'll be able to add some more calories in the coming weeks..
Did you use this method??
Question for Mike that he may never see: maintainable body fat %.
Back in my early 20s, I could maintain 5-8% bf measured with skinfold, BIA, and hydrostatic.
Now in my 30s, I want to get back to being that lean. Should I expect that that range is still maintainable for me personally? Or can that change with age or even muscle mass?
If you got fat then you are kind of fucked . If you were that lean consistantly it means you had very small amount of fat cells and your hunger hormones were very low . If you get fat even once your fat cells multiply and they produce more hunger hormones and they increase your maintaince point.
i was told to increase 100 calories every week after i am done with dieting......does this work?
How did this work for you? Or how did you reverse
How does the RP diet app treat going from a cut to maintenance? Does it go to the mid-point based on previous maintenance phases like the video says? And therefore you be forcing nutrient increases as needed? Or does it make a higher guess assuming most people aren't going to force an increase?
It does the midpoint, but it also collects data on your fat loss phase and uses that directly. - Dr. Mike
I needed a vedio like this! I need some help getting rid of my little bit of belly fat ! I do low carb with some protein! Someday’s high carb! I lift weights everyday! Push-ups! I don’t count calories! Never have
I followed this to a T. Coming out of a cut, I added 400 cal. Two weeks later, I only increase .1 pounds. So I increased another 10%. And one week later stepped on the scale, and found that I lost three more pounds. I’ve increased another 15%, and at this point, I’m hoping to get closer to the maintenance level. At this rate, I’m gonna eat myself out of house and home. Any advice?
when you added 15%, what was that 15% of exactly? 15% of current intake? -> (115% of yesterdays )
15% of current intake. Yes. Just got done with the two month maintenance phase, and now I’m back to a two month cut phase.
The conclusion is, I have been able to eat 740 calories in addition to what I had coming out of the first cut, daily. I only gained 0.7 lbs, with literally no movement in body fat, and I added .5% muscle mass in those two months.
So unreal how well this is working!
Hey renaissance peroidization I’m a 171 pounds and used to be at 195 pounds about 4 months ago and I’ve been body recomping to lose that weight. Ive noticed my weight loss is stalling and I’m pretty hungry and have low energy. Will this be good for me to do so that I can go into another calorie deficit to meet my goal weight of 160 pounds?
Excellent content as usual
Had my birthday weekend during my maintenance phase. No clue how much I ate exactly, but I probably gained 3 pounds or so. Would it be a bad idea to do a mini cut to rid of this excess?
What about Cardio? Does this slowly get reduced? Stay the same?
What about when swapping from massing to maintenance? How much weight is expected to loose in the first weeks until stabilize?
Thanks Dr. Mike. I you have been doing cardio and walking extra each day to burn lets say 300 kj.
Should you then stop doing that and not eat more? then wait 2 weeks to see if you gain and then add in calories
I love you dr mike
I've done 16 weeks of mesocycles wit bulking in focus. I can feel more or my muscles are failing. What do you recommend me do next?
Is the Garmin watch calorie daily burn /maintenance accurate in your view Dr.Mike?
Hey Mike! I have a wedding coming up next Sunday and because of you I have gotten into great shape and lost 12 lbs in 5 weeks!
But what if I want to bulk afterwards? Can I just instantly go into a 200-300 calorie surplus or should I still do a maintenance phase?
Hey Dr.Mike, Can I gain muscle or improve muscle quality during a maintenance phase? I am more advanced, 55 years old natural but on TrT? Or do I only maintain muscle mass as a result of training during this phase? Is it possible to reconstitute if I have adequate, over 15% fat stores?
I wouldn't bet on it. In your state, I'd seek to slowly gain weight to ensure muscle gain potential is maximized. - Dr. Mike
I manage my cals in detail staying in caloric def. I still cant seem to lose weight. All my macros are perf as well. I will try this and see how i go
Did you try this and how did it go?
You definitely need to get with Jordan Peterson and do a course on diet and hypertrophy for Peterson academy.
Hey, but it is expected to gain some weight with every 10% bump you do right? you eat more calories/carbs, so you retain more glycogen aswell, is 2 weeks actually enough to see your stable? taking into account the latter?
So helpful! Thanks
What if you're cutting 20-25 lb over ~12 weeks to lose body fat but then want to start bulking for muscle gain? I should wait a month in maintenance? Sounds like that could be a waste of time.
Hi! Does anyone know if reverse dieting can work if my metabolism is broken not just due to dieting, but also taking antidepressants! These pills made me gain a lot of weight and when I stopped taking them, even though I'm eating very little, I have lost nothing
Will watch when applicable
I'm going through this right now. I finished first in my classic phys division. I had to bump up the calories but I knew this wouold be a minfu$k on me. I gained and stabilized at a 7 lb increase. Two weeks later, still holding that weight increase but obviously I am not as defined. Therein lies the eating disorder lol
How'd it end up
Same… my show was almost a year ago.. I just started a new diet four weeks ago to finally drop the 30lbs extra weight I put on post show.. going well, going to properly reverse this time.. don’t rush it! If it’s only been a few months since your show you may not have the mental strength to diet again already.. I know I didn’t until a month ago
is it ok to reverse diet for a month then cutting again?
Thank you 🙏🏻
Big man Mike, could you please explain how to implement myoreps effectively?
I keep seeing them being used in your training videos and I’m just wanting clarification on how to use them properly?
If you could that would be extreeeeeemely helpful,
Cheeeeeers duuuuude! 🤙
My u understanding is that they are a rest pause to the specified RIR, with short breaks I.e. 5 seconds, then you go to that RIR. I tend to get 15/5/3 reps when I do a myorep set with 2 breaks. I’d like to know where the name came from, will they turn me into a myostatin deficient cow?
@@lacticaddictluke - Ah man I hope not then everyone would know the secret to amazing gains!
Haha thanks for your reply, appreciate that!
The first week I took the averages. Second week my averages were 2lbs less which is great. However the 3rd week average is slightly higher than the second week average. In the second week I was working evenings eating my last meal at the same time but weighting myself when I was waking up later. The 3rd week my meals are at same times as the second week but weighing myself 5-6 hours earlier. Would this be apparent on the scale?
Currently doing this now. Just finished a 25 week prep. 2500 cals for the first week. 2800 the second week then up 100 per week from there
Has it been working for you??
@@abnerlucero7117 so far so good. Slowly starting to feel more human. Still early days. About to hit 3100cals tomorrow. So far up about 2-3 kg of bodyweight but with an extra 100-150 grams of carbs per day it’s probably a lot of water. I have a check in with my coach in 6 days so shall be interesting to see where all the measurements are sitting
@@SCRAPATTACKmk1update
No ur supposed to increase 50-100 each week
The mad digression with mcgruff the crime dog tho 😂😂
So I am in a pickle with this and would really appreciate some help.
I went down from 107kg (235lbs fat not bodybuilder) to right now about 79kg (175lbs) in a span of a year. I started with a deficit and every time I hit a plateau I made the deficit bigger , and ofcourse have some cardio added not just take out calories. So now its been almost a year and I am very happy with the results, however , I am about 10lbs shy of the weight I want to achieve and my calories are at 1800kcal and I am not sure how much lower I can get , since I am feeling the diet fatigue setting in for sure.
Should I power through , get to 1600kcal or even 1500kcal and just get 10lbs down in a month or so , or do I need to go on a break for awhile and go back to achieving my weight goal later on?
I would appreciate any sort of help , thank you as always for these educational and informative videos!
In my opinion, I would take a break and come back to it later, for all you know an extra 10lbs won't make you much happier, I mean look how far you have come already, Like Mike said, your first week or two of a reverse diet will be pretty crappy anyway, so I suggest reverse dieting out for at least 8 week and trying to maintain where you are and go for another cut in the future. No sense in driving calories right down when your really starting to have the diet fatigue you.
@@blairmonkman7507 Cheers man , any opinion is valued and I think you do have some good points.
@@Remi_Sarka Just remember the deeper the whole you dig calorie wise the bigger hole you have to get out of in the reverse diet 👍 good luck!
Mike’s video personality keeps getting better lol
Maybe a weird question. But is this advice only for really lean people or also obese people?
What would speak against simply going into mass gain and going for a ~300 kcal surplus instead of maintenance/ reverse dieting?
Nothing
I tried to run something with a client who is stuck and has been stuck at a weight for over a year at 2,000 calories but I'm concerned because we are getting close to his BMR and there's no way he should be gaining weight at 2300 calories for his activity level but he does and I'm at a loss ..
Amazing video
When does the weight training deload come in??
I’ve cut my calories way too low (1600) at 80kg and need to re asses back to maintenance and need to go into a more manageable deficit,is this possible guys?
When tracking calories is it important to track calories lost during strength training? If so how do we accurately estimate this. I’m tracking dietary intake properly but find it hard to estimate how many calories apart from cardio and general walking day to day I’m burning.
Fitbit or some other fitness tracker. They're not exact (nothing is) but they're pretty good.
Dr Mike for president
I am 270 5'8 at evening drinking 2 to 3 Liters before meals after eating i will still be hungry is there away to be stay full ?
Thanks.
I've just done a 10% body fat cut over 10 weeks. I want to cut another 10%. Would it be best to keep cutting or do a mini reverse diet for 4-5 weeks and then cut again?
Dr mike would say maintain for 10 weeks.
Question does this apply to natural and unnatural athletes
And if you cut all anabolics in the reverse diet
And all the cardio as in 2 weeks out 1.5 hrs cardio to about 0 or 30minutes after the show ?????
Thanks for this videoo!
If you've been eating low carb for a while, would it make sense to have a few higher carb days at the end of a cut to help with that body water gain in the first few weeks of maintenance?
How much body water is normal to gain after ending a deficit?
What bout the cardio part,should we cut cardio week or biweekly for the reverse diet along with raising calories slowly or cardio can stay the same after the end of ur cut and just bump up the calories/macros slowly.
I don't have to guess or calculate my maintanence calories. My smart watch knows my BMR, which has declined by about 200 calories since starting my cut. Should I still go in-between my known maintanence calories which includes diet metabolism, or is my number already taking into consideration what you were talking about.
What about eatinf the calories at the maintenance of your desired BW?
what should workout look like during for example 8 week maintenance? Should I do two 4 week (3 weeks + deload) resintetization phases or should I do 2+1 resintetization and 4+1 basic hypertrophy meso? I don't really know if I get an answer it's older video but it would definitely help me right now lol
ua-cam.com/video/Mo74HOJ86xA/v-deo.html
ask on this video and mike and jared might answer in detail!
How come my weight is stable but I’m still on a deficit? I bumped up my calories around 50% like mentioned but my weight just seems stable?
Forrest fire expert here. I can confirm when you see a Forrest fire starting you should run Forrest run.
Not up hill though... yikes...
I'm glad you mentioned Einstein. I'm not a scientist and a barely understand classical Newtonian physics, and general relativity not at all. Anyway I've been trying to understand how calories turn into tissue. Does it have anything to do with Einstein's mass/energy equivalence? Like someone claims a pound of muscle gives off 600 calories if you throw it in a calorometer so it only takes 600 calories of food to build one pound of muscle. This doesn't seem right to me. For one thing it would mean a 100% efficiency. Can you explain this for dummies?
The calories to make a lb of protein or a lb of fat is measured as if that was being burned for fuel/energy in like a calorie counting machine. It should convert in terms of a gram of protein = calories / gram of fat = calories. The numerous variables that lead to variations in human metabolism will greatly increase or decrease the efficiency of conversions in the human body so your correct their isn't 100% efficiency when consumed or burned. This is why everyone has different maitence calories, different neat levels, different muscle growth proliferation rates etc. Metabolism is the variable that adjusts the conversion dial for each person.
I am pretty concerned about this process. I've always heard it's better to add in 40-60kcals per week. I have worked hard for fat loss and i am now entering the last 4 weeks. I really want to gain as little fat back as possible... I tend to put on fat quite easily i wonder if going slow might be the better option here? Would be a shame if i put on half the weight I just lost again or more ... also is this process the same for men and women? I know we have different metabolism due to body mass etc.
How did this work for you?
@@iNateschindlerIve done an added 100 calories a week for 8 weeks. It works but even that way you'll eventually gain weight. I'm going to try it faster as the doc recommends in the vid