I was gonna say that's just a cut, but then I read the last part about you putting on strength. Awesome job, what do you do to get rid of the weak fat?
@@jameslively8716 I did the same thing. I was sedentary for years, didnt touch the gym for 5 years and got fat and weak. Was mostly a fat loss, however my arms and chest are bigger, my quads are bigger, etc. I didnt lose any muscle I gained a few pounds of it, but lost a good amount of fat. Diet was #1, counted macros and calories. I did extra cardio as well as weight training, if i wasnt in the gym I did pushups, situps, burpees, crunches etc. Basic shit, high intensity. In the gym typical bodybuilding split workouts 4-5x a week went from 215 to 185 in 3 months.
just ran across this channel after his collab with dr mike. He is sharp, humble, positive, empathetic, understanding and just an overall fascinating person to listen to. fear not for his misshapen skull bros, for doctor mike sacrificed his hairline from his studies and his skull could not contain the massive hypertrophic gains of his brain. subbed
Total newb to weight lifting. I weigh 250lbs and have a height of 5ft 9in im basically a fat s*it. Sorted out a calorie deficit. I walk 5 mile every morning and do 1 hour weight training 5 days a week. Hopefully this will get my life back on track. So glad i found this channel. Alot of real talk and no bullsh*t. Thanks Dr Mike 👍
Wow that’s amazing good job I started just about the same time as you did ! Walking daily need a tracker so I see how many steps I’m getting in wearing a weighted vest when I walk . Walk around the house with 5 lb weights on my ankles to going to start running on my treadmill got a lot of work to do lol
Poor choice. None of us (especially Dr Mike) has ever talked with someone were interested in, (women, femboys, whatever you do you) let alone touch one.
I literally watched his April fools dating advice video last week and went out with a girl I met earlier in the week a day later. We r still talking I think it went well. It was his suggestion that got me to invite her to the movies. I feel elementary school giddiness, taking it real slow, makes me happy tho. Not banking all hopes and dreams but I also feel like we could get along really well.
I did nearly an exact 1:1 body recomp over the last year. I started around 190lbs at 20+% bodyfat in May 2023 and am currently 188lbs at ~12% bodyfat. Based on how my transformation went, I would recommend the boy recomp strategy to anyone who is overweight and wants to get jacked. The amount of weight I can move has increased nearly every single week, and I look better every week at the same time, seriously the best of both worlds.
Congratulations, that's one hell of an achievement! *raises hat Have you been in a deficit the whole time? How did you do it? Because: I startet morbidly obese at around 366lbs, dieted down to around 282lbs while building muscle and getting stronger along the way. But I kinda plateaued, cause I had difficulties sticking to my diet since then. Is there something that helped to be consistent in training and diet? (I went 4 times a week to the gym, each time 30min cardio with 45min-1hr weightlifting but couldn't keep doing it apparently) If you read this: thank you very much for your time. Stay strong 💪
@@urgath5093 Personally, I'd split up the cardio and lifting. It's easier to do it when some days are just cardio. I *LOVE* my Wednesday, Saturday, and Sunday cardio days. I lift MTRF, and my "off" days, I just hop on a cardio machine, boot up RuneScape, and zone out while I burn hundreds of calories. You should try that next time! But seriously, don't give up. You'll never forgive yourself if you do. It's a great shame for a man to grow old without ever seeing the beauty his body is capable of.
@@urgath5093 First off, congrats!!! You're doing the hard work to improve your quality of life immensely and have already lost 80ish pounds. That is not at all trivial and you should take pride in it. Dr Mike has some great videos on how to keep motivated during dieting phases, and they've helped me stay on mine and understand why sometimes I want to really get off my diet. Sorry I don't have actual helpful advice other than to point you to another video, but we're rooting for you!
I started off with little muscle and a lot of fat. Been over a year and I’ve lost 15 pounds while gaining very noticeable amounts of muscle. I don’t count calories but I stay away from processed and high fat foods and focus on eating vegetables and lean proteins and I plan to continue it for a few more months thanks to this video!
Ahh I needed a video like this, I’m a beginner and it’s very confusing to know if I should bulk/cut or just eat and train hard. Thank you for clearing up the differences !
Yeah honestly for the first year all you need is 1) Consistency at the gym 2) Eat enough protein. You will blow up just doing those two things. After a year or more you can consider focusing on the margins - bulking/cutting cycles, cleaning up the rest of your diet, lifting technique, etc. But 1) and 2) are by far the most important for beginners.
@@derrick_v What do you mean? Are you saying wait longer than a year, or cycle from day 1? I'm just giving a year as a ballpark figure. Noobies need as few barriers to entry as possible. I'm saying you can make major noobie gains without having to worry about all that extra stuff that could overwhelm a noobie. You can absolutely bulk and cut cycle from day 1 but I'm just saying you don't need to if you aren't ready for that yet. When you've been consistent for a year or longer that's a really good time to start considering the next step. A year is not very long but it's long enough to build habits and once those habits are built you can add on. If you try to do everything perfectly from the beginning you risk burning out. Could be 3 months for some, 5 years for others, just depends on the person. A year is just a generalization.
@@derrick_v Just to clarify I'm talking about bulking/cutting not steroid cycling. No one needs to do that. And I never said or implied everyone needs to bulk/cut cycle, I'm saying it's something to consider but only after a year or more. I agree with you that it's not necessary for beginners. I didn't even start bulking and cutting until my 3rd year of consistency at the gym. I updated my original comment to clarify
Recomping is only possible with Chef Douchettes cook book.. I swear I am not Chef Douchette ... I didn't create a Spam UA-cam account to plug my cookbook.. Uhh..I mean Chef Douchettes cook book
@@RammingSpeed-lk8kk Perhaps, but remember you also need to order emulsifiers for probably a good ammount of his recipies. Should i get the freakin' cookbook just to review it?
Hi Dr. Mike! I would love to see a video or series on body recomp for very overweight people. I started off about a year ago with about 100lb to lose. I'm halfway there focused on recomping throughout, but I haven't been able to find much on special considerations for people who have a huge body fat percentage to drop. Thanks for all the incredibly informative content. You've been a great help to me on my journey.
My own experience about recomping. The #1 obstacle is your appetite. Most of us who need a lot of fat loss have pretty robust appetites and I'm convinced it's partly a physiological addiction. There's some dopamine hit, or something, you get when overeating. Hitting that slight calorie deficit is damned hard. It's way easier to just go balls out calorie cutting but doing that for more than a few days often results in one of those days where you don't give a shit anymore and you eat a whole weeks worth of calories in a day.
If you cut out processed foods and stick to more natural foods your appetite will self-regulate. Voracious appetites are actually typically cravings. Cravings for bad foods are the result of said bad foods due to addictive additives and preservatives. So, get rid of crap like that and boost your animal fats intake..........your appetite will become more self-regulating and you'll actually feel a legit hunger signal instead of a craving.
@@evanr5871there’s no overeating in nature because there’s no overabundance of food and lots of times of starvation, and nature doesn’t have food that tastes super delicious. Go back 30,000 years and give some random guy a bottomless bag of Doritos and he’ll be obese in a couple months
4 months into taking my health seriously and recomping. At least from a beginner’s standpoint it’s nice to see improvements from both ends. Way better motivator than starting with a bulk.
RP is the best place for information like this. Just by following the free advise available on this channel, I lost 154lbs in 14 months. Also I was able to add .5 inch to my upper arm. Thanks Dr. Mike!
76th day in my recomp , 25lb down , in constant 300 calory deficit , amazing muscle and strength growth so far, training 5 days per week , was originally very pessimistic but the results already achieved are truly amazing!
You know, I can’t say this about most channels. But I find myself watching Dr.Mike’s videos to completion. I learn something new almost every time and get a kick from his humor. Absolute entertaining information.
Dr Mike, you inspired me to get my fat ass working out. I'm a couple weeks in and can say the newbie gains are for real. Keep up the good work, and keep inspiring.
I lost about 51 pounds and gained muscle after a year of training, all thanks to Dr. Mike for being here. every word of this man's mouth is pure gold folks. If you follow what he says consistently you will get results. Love you doc ❤
@@eliquate if you are not getting any visible ques about your body changing its shape or you are not seeing the scale moove i would recommend try going for run trust me you will feel much lighter. If you don't then that could be a sign that you are getting the basics wrong. Focus on the other aspects rather than just training. Like managing stress, timing your meals correctly, sleeping well, and drinking plenty of water. Also focus your diet on slow digesting carbs.
Trying to recomp was the biggest mistake I ever made. For ten years I tried to recomp, and pretend I was getting results. I just ended up skinny fat. For the first time I bulked and now I’m in a cut it has made all the difference.
I’m a nube at 58. Started diet and weights/trainerApril this year. Lost 10 inches in waist and 50 lbs so far. Had to get versa grips for pull days as those muscles outgrew my grip. Thanks Dr. Mike for all the great info!
3 months in to consistently training and being focused on long term health and find that I want to recomp for the next while, so many people say its not possible but for me and most average people above 20%-25% BF I feel like it makes a lot of sense as a way to not focus too hard on nutrition/have fun in the summer and still train hard.
@tonu5393 agreed. Recomp is definitely a legitimate route, especially if you're not lean and not advanced. I have done it in the past and have seen good results, optimal probably not, but good results nevertheless.
if your main priority is just to maintain overall health and fitness levels, go for it. But be warned, do not expect great results, do not expect to put on any noticeable muscle. I've had that same mindset you're describing for about 10 years. I'm now the exact same size I was 10 years ago
I love you so much Dr. Mike. I had PsA really bad which left me nearly immobile for 3 years. Remicade saved me. For the past 10 months, I’ve been on a deficit diet, bodyweight in protein a day, resistance training 4 times a week, boxing twice a week, and one rest day. I’ve put on solid muscle and went from 225 to 182. I feel amazing and watch your videos religiously.
I've got a very special thing going with this recomp. Some of my friends who can't maintain that are pushing me towards bulking and cutting again. It's not worth it to me cuz my self-esteem and stress levels are finally where i want them. I'm okay with the slower strength gains. I've gotten to a weight that is very comfortable and healthy. Overall life factors are underrated for taking into consideration
I started on the 25th of April at 264 pounds on a 5.11" frame. I cleaned up my diet and started walking 10k steps at least every day without fail (no gym at all for now). My maintenance cals where 3k/day but i went down to 2k with 80% of that being protein. The first week was the hardest since i had to detox from all the junk. Im down 30 pounds and i got another 40 to go!
Mike, I love your videos and this one is no exception! Could you consider a series called, “Does the President of the United States need a strength coach?” You could make it really extreme and wacky but VERY scientific at the same time. Lke a post-apocalypse earth, hell-scape, and the president has to be in the best possible shape of his life to battle the zombie hordes, or whatever antagonist(s) you choose. Also,maybe as a kick-off to the series you might consider doing a one-on-one interview with RFK, jr. As you know he’s just flat-out the most jacked and together looking presidential candidate I think anyone’s ever seen. And, he’s a septuagenarian! I’m not suggesting that you endorse his candidacy, (this pitch is not about politics) but a careful examination of his training methods and mindset. Mike, you and your crew are awesome!
I've been trying to lose weight for 2 years. I got a job that requires me to be on my feet for 8hours a day and over 22 months, fixing my diet, and walking at work I lost 60lbs (from 265 to 205). I started serious weight training and watching this channel 2 months ago and already lost 17lbs more (205 to 188)and started to build some muscle in my legs, shoulders, arms, and chest. I have more energy, I feel happier, I'm more confident, and I'm lifting heavier than ever. Your advice has really helped my technique and knowledge.
@@emilja.4205 No. I'm still a beginner, I have plenty of time to get where I want to be. You clearly haven't been listening to Dr Mike if you are recommending steroids to noobs and people who are just trying to get healthy. You should be ashamed of yourself for pushing harmful drugs and unrealistic body standards on people who don't need them or, depending on how young they are, don't know the life long negative side effects these drugs can have. Side effects like heart disease, liver disease, erectile dysfunction, kidney failure, diabetes, Cushing syndrome, and acne. I'm not going to damage my body in the pursuit of getting healthy. In the words of Joey Swoll "Do Better"
I'm thinking most subscribers here don't know that Mike himself is an admitted user of gear to the point it's affecting him mentally. Don't believe me?.... Look up recent podcasts Mike has guested on see/hear for yourself. He's very knowledgeable about nutrition, body building and he interviews guests that are experts in their field so, at least not everything about him is fake.
@@emilja.4205 he's admitted multiple times that he's still on gear because he's a pro body builder, however he still advocates for almost everyone stay natty and talks about the side effects and long term damage steroids do. At least he's honest with people about the negatives. He's a good example of "here's the reasons I do this, and here's all the reasons you shouldn't"
I lost 75 pounds through diet alone and was down to 130lbs. (I'm 5'2) I started going to the gym and after a couple of months I was still 130 lbs, but I had lost close to 20 inches. Recomping is insane!
I’m on week 8, 32 years old never lifted before- 3 days a week 45 minutes a day free weights only. Started eating right at the same time. Beer gut is vanishing before my eyes, added a whole inch to my chest, arms are filling out my sleeves, and gained something like 8lbs 💪
I just can't lose weight on purpose for more than a week or two like I used to. This is why I think recomping is best for me now: I just get into a routine and follow it without making it too difficult on myself in terms of food. I can't shed off the fat from my last bulk and it's killing me.
I just train hard, eat a good balanced diet, and am gaining muscle while slowly dropping fat. I've learned how very sensitive I am to ANY junk food that I like. I KNOW what the effects will be on me if I snack on anything off my regular diet. Knowing this makes it easier to skip the snacks. I don't expect to gain a pound of muscle for every pound I drop in fat, but I'm definitely recomping over time. I'm managing to lose between 2 and 4 pounds a week while slightly increasing at least one PR or adding reps to some exercise, every week. Incidentally I'm 59, I'm on TRT, I'm 6 feet tall, I weigh 234 pounds as of this morning. My weight range goal is "see my abs definition" which is probably going to be in the 210 pound range. I have found out that my strength has increased much faster than is typical for a man in my age category.
@@promo130 I absolutely believe in cheat days. I also believe in completely skipping training for a full week about one in every eight to ten weeks. After that mini vacation I always come back feeling great and totally ready to knock out some PRs.
Great to see the physique collective guys get a shoutout, I’ve personally worked with Joe and Matt (currently with Matt) and their coaching is next level, highly recommend
October 2023 I was 260lbs and 44 waist. Today I’m 190, 33 waist starting to see abs, shoulder striations, arms grew 2 inches. 49 years old and never starved myself. Starting to slow down a bt
Starting to get hungry. I might go to maintenance for a few weeks diet and training wise. Then I’m torn between just getting shredded/ 1012% body fat or maybe a couple month bulk. Leaning towards shred. Just take off all fat and rebuild
This!!! This is me. I have not lost or gained but I have been training 3-4 days a week consistently making PR's every week. I'm significantly stronger and so I assume and can definitely see that I've gained muscle. I have this channel to thank for all the encouragement and training advice. My fav advice was breaking the year down into phases.... it's really made it feel manageable as far as not needing to do all the things all at once. Thx so much Dr. Mike and RP. I do realize that at some point i will likely need to do a dedicated cut as (based on the lean body mass potential estimator over on Mennos website) I definitely have more fat left to potentially lose than muscle to gain.
In my experience as a PT for many years now, I can say that recomp is an excellent choice long term, unless you want to increase muscle mass significantly, because putting on weight on a calorie deficit is not gonna be as efficient as being in maint or slight surplus. But if your goal is to look aesthetic, athletic, and with decent muscle definition, recomp is the way to go.
I just learned about your channel from the interview you did with the other Dr Mike and this is one of the first videos of yours I've watched. Thanks for all the information! And while I don't have any goals on becoming "advanced" or "enhanced", I *do* want to get fitter. Now I feel a lot more assured about just sticking to healthy and nutritious food and exercise for the next year or more, without falling off the wagon. Thanks!!!
I've been doing recomping for about 4 years on and off I learned about it from a guy went to the gym with it's really been helping keeping me leaner so yeah it was nice hearing you talk about it.
This video earned you a sub from me. Recomping/natural lean bulking is such a simple choice for beginners like me given how you've explained and justified it, whereas internet nerds (even if they can currently beat me up) just hyperfocus on the most technically optimal route without considering the human factor to things. And random bros in real life are always suggesting a dirty bulk... which to me just sounds like a trap to staying fat if "life" ever happens in between.
So first wanna give a huge shoutout to this channel. i have lost 120lbs this year because of the information from all these videos. i have worked physical labor the majority of my life but my diet was very calorie dense foods. i have been in a calorie deficit for most the year up until about a month ago when i hit my target weight. i started a less demanding job a couple months ago now and today for the first time went to a gym. my hunger hasn't been a problem majority of this time due to eating healthy foods and high protein. today though after going to the gym i have eaten like normal and my body is screaming at me to eat and hasn't stopped since i finished. today is my day off work and even though my job isn't physically demanding i still get a lot of steps around 20k a day. i don't know if the hour work out will make up the 15k steps i didn't take being off work. i have also seen many tips on the channel that said this is great for beginners and was wondering if someone in my situation who has worked manual labor for the past 4 years consistently and on and off for 8 years prior would count as a beginner. so my questions are am i a beginner? and should i lean into this hunger im noticing today or should i stick to my current calorie goals? any tips would be greatly appreciated i still have a bit of fat id like to lose but am not ready to go into a calorie deficit again so have been looking into options.
Yes. I am doing it right now. I was partially detrained (long maintenance phase due to life stuff) and a bit overweight. 4 day fast with multi-day taper. Near-maintenance period for a week, and now week 6. 20 lbs down.
hey dr mike, your channel is insane. the level of quality info combined with your unique sense of humor makes me want to watch literally every video. but the app is literally 100$. i understand that is low compared to the value of muscle growth, but the price simply isnt at the right place for alottt of people, i love your stuff but i simple price cut would do you wonders. ❤🎉
I am on week 19, 53yo and never lifted before. Started at 195 pounds at 30% body fat, 5’11” tall. Today I am at 172 pounds, around 18% body fat. My guess is I am adding about 1 pound of muscle a month. My goal is to lose all the fat, gain 10 pounds of muscle and hit a two plate bench in the first year. The fat loss and muscle gain are very achievable, but the 225 will be tough. For the first three months my strength progressed rapidly. Adding weight to sets weekly. It has slowed a lot. Now I am adding 1-2 reps per set and not every time. Progress has slowed a ton. I want to hit 160 pounds, around 12% body fat and then I will eat at 200-300 calories over maintenance. I can’t wait, I am getting tired of being in a calorie deficit and want to eat and get stronger. I really hope when I do this my progression will pick up. I started incline DB press with 25s, now up to the 60s. The rack only goes to 75, so trying to run the rack and then I will join another gym with barbells. (Yes, I workout at PF) I figure if I can hit the 75s, for 10 reps on the incline, I will be close to a barbell 225 flat bench after actually benching for a month to learn form since I haven’t done it before. It’s just a guess though, I have no real idea. We will see what happens, I have 33 more weeks to achieve it. Seeing your body lean out as you get stronger is a very cool process.
I’ve done the PF workout before, take advantage of the smith machine bench! Personally for bench specifically I prefer the smith machine because I work out alone, so it allows me to safely go to failure by myself.
Great article from my hero! Just finished 1st 11 months of weight work. In 3 months previous to that, went from 233.5 to 210.0, then needed to lift to continue progress. 5'10.5, weight at present189.4, but went from 3x95 bench 1st day to 3x225 now. Dr. Mike has given me a road map on how to proceed, although at age 76 I do not fit into youth category. Added 2 inches to upper arms in those 11 months while losing 20 lbs, but last 5 months has seen only about 3 lbs of weight loss, but lots of strength and rep gains. So, perhaps time to bulk and cut when I next plateau.
Hi RP team, (Scott?), seeing how you guys are on a mission to conquer fitness UA-cam, you probably have 2 years wprth of material planned and filmed already. but can you do a all the best compound exercises video please?
I have never-before-seen veins popping up and becoming visible in my chest, biceps, and shoulders. I’m also on the verge of a six pack for the first time in my life. 34 years old and finally finding the motivation to get ripped. Thanks Dr Mike!
Eh Doc Mike, I been watching your vids for the past 1 n half and am super grateful for how you approach health let alone the gym. That said, I'm intermediate at best and getting a recomp vid was perfect timing as I feel I've finally hit that, next level/ gotta grind hard to keep it going from my 20% body fat and lean it down to 15% while growing or keeping my muscles gains in the positive. Perfect timing bro 😂 I've got a long long way to go and I'm ok with that but I'm staying positive!
I have been training hard and eating well for about 2 months now and I have lost 2 pounds. Yesterday I swam a mile (that’s 66 laps in a comp sized swimming pool.) in a river and half of it was up current. I need some encouragement right now because the results are taking a lot longer than I thought.
Love this shit. Currently in this stage. Been working out for decades and at 40, finally starting to eat to look different in the mirror. Between 1800 to 2200 Cals a day focusing on protein at 1g/lb and everything else falling into place. Went from 200lbs in June ( probably 210 to be honest) and now sitting at 186lbs and looking leaner with more lines around me. Need to start measuring strength now.
Can you please make a video on how to correct bad posture? Forward head posture. Or nerd neck. How to fix hump on back of neck due to forward head posture? I'm making gains now that i've been liftign weights for a few months, but my neck is still a big problem. it's ruining my new physique
great timing. If anyone wants a shred of hope.. just before covid I lost around 120 pounds...2-4 pounds of fat a week. Every single one of my lifts got stronger...partially due to weight loss...partially due to mind/muscle connection. I did not count calories. All I did was made sure I was eating over 100g of protein, some carbs/fats. I would assume I was around a 500 calories deficit but like Mike said...a couple days a week I would most likely overeat a little. As a beginner, i didnt need anything fancy. This leaves me room to improve as I become more advanced. Now results may vary but I wanted to say...recomp is not only possible but likely if done appropriately.
So there’s a video idea I’ve been wanting from RP for a while now because I’ve always been unsure of the topic to a good degree. I’m wondering how much variety each muscle needs for good growth. Like for chest I recently learned from Mike that a flat press, incline press and a flye movement spread out the week is pretty good. But I’m still hazy about all the other muscles I train as I pretty much mainly do one exercise for biceps, triceps, quads, calves, upper traps, side delts, rear delts, abs, hamstrings, spinal erectors, forearms etc. I’d really like to be sure I’m not missing anything to grow each muscles effectively thanks.
This is good advice. I never did cuts or bulking when I was in my 20s or early 30s. If you get serious at going to the gym, you'll drop weight fast and increase muscle mass in a matter of a couple months. It's easy to get jacked when you're young Around 40 or so, gains will get significantly harder and keeping your stomach from ballooning out takes a lot of discipline. Cutting and bulking will be really the only way to go for older guys, professional body builders and I suppose women as well.
Best option for a older lifter like yours truly: Mild bulk for 2 weeks (harder lifting cycle with one HIT cardio session each week - rowing is ideal as it works the muscles hard, extra 300 calories a day mostly from complex carbs and protein), then mild cut 2 weeks (maintenance lifting and zone 2 cardio with 200-300 calories cut a day, increase percentage of daily protein by 10% week 3, normal eating week 4). This allows for both muscle development and avoiding excess fat while permitting solid recovery. A shorter cycle like this avoids over training. Thoughts?
The body tends to adapat very slowly to things like bulking and cutting, most poeple say that anything under 8 weeks per cycle wont be productive due to the fact that the body will essentialy avergage out the calories and workouts over the course of a couple of months and you will probably end up staying at maintance, recomp could be possible with this but only if you follow the conditions of the vid ie: new gains, young, male ect. This idea isnt bad for you or anything but not efficiant imo
@@thesounddisciple9213 that’s legitimate. It seems to work for me because I put on muscle relatively easily even though I’m over 50 but I do not lose fat easily. My concern is always been. The cutting phase was always so brutal for me. I went from bodybuilding to powerlifting to endurance sports, then back to bodybuilding, and finally now just trying to stay decently muscular and in shape.
I started 240-242 at 6'1 Ive been going to the gym consistently for just over a month. I started out not losing any weight but these past 2 weeks im down to 235 and have significantly more muscle mass. Id say Im absolutely recomping rn and have been doing push pull legs eating ~2300 cals on my working days and 3000+ on eest days. It seems counter-intuitive but I feel less hungry on days I workout and I have great energy and consistency. so thats what is working for me.
When I got out of the Army at 20, I weighed 149. Now at 77, I still weigh 149. I have always believed in maintaining an ideal body weight and at the same time maintain an athletic physic. I just never over eat. Worked for me anyway.
Didn't know this had a name but happy it does, very useful video. I guess I have been doing this for a few months now on this what has been my most earnest, informed, and intentional attempt at a fat loss diet while keeping a very high protein intake, and it's been amazing how I've seen results I didn't see before. I'm still overweight (but not obese anymore!) but clothes that once fit me great at 20 lbs less than what I now weigh currently look good on me, because I've lost a lot of fat, and even when I was "skinny" I was probably still skinnyfat. Good to know once I'm done with the more extreme part of fat loss diet, I'm ok with considering staying at a "recomp" phase for another year.
As someone who has recomped multiple times, muscle memory also helps a shit ton in using recomp to get back to where you’ve been before in terms of muscularity but leaner in terms of fat
Attempting this myself atm. Been training regularly 5 mornings a week on a progressive overload programme, (upper, lower, pull, push, legs), and for the 5 months I go to a second gym to focus on powerlifting and strongman training. At start of the year I weighed 238lb, I weighed myself last night and I was 226lb. In the same time though, as some examples; my lateral raise has gone from 4kg to 16kg, single leg hamstring curl from 14kg to 32kg, single arm tricep pushdown from 14kg to 25kg. I believe I'm building muscle as well as losing fat, probably neither as efficiently as if I was doing one or the other at a time though. I went for some body comp tests at the start of my current 12 week plan, and I am due some more in a couple of weeks so I should be able to get a better idea of what has and hasn't gone to plan. I know bodpods and BIAs aren't the gold standard, but as someone who is just looking at trends I'm happy with "rough" numbers (especially when I have them both together within 20minutes of each other).
I’m not a bodybuilder, but a track athlete. I love training and just make sure I’m getting enough protein. Over the years, I’ve learned to eat intuitively and I gradually put on muscle, to the point that I maintain a buff and athletic physique at between 7-9% BF, year round.
I’m doing this right now (was formerly way stronger than I am right now). 4 weeks ago, I struggled squatting 225 for 5x5. Today, I did 275 for 5x5 while also down nearly 10lbs. I’m getting a lot stronger, very quickly, while losing weight.
Iv just started my muscle journey. I'm.bouncing between 133 and 135 kg each week. Strength training 4-5 days a week and active cardio every other day. Hitting 2200-2500cal at 200g of protein a day. 12 weeks in I'm almost the same weight as I started but have double-tripled my training weight. And as a bounus iv started running again.
Your head isn’t misshapen, it’s just a recomp of a normal skull…
Barry Bonds after Balco head
Head like a Klingon.
calcified king
😂😂
Brilliant
I've been recomping for around 4 months. I've greatly increased strength and lost 19 pounds. My secret was starting off weak and fat!
thats called a cut 😂
I was gonna say that's just a cut, but then I read the last part about you putting on strength. Awesome job, what do you do to get rid of the weak fat?
@@jameslively8716 I did the same thing. I was sedentary for years, didnt touch the gym for 5 years and got fat and weak. Was mostly a fat loss, however my arms and chest are bigger, my quads are bigger, etc. I didnt lose any muscle I gained a few pounds of it, but lost a good amount of fat. Diet was #1, counted macros and calories. I did extra cardio as well as weight training, if i wasnt in the gym I did pushups, situps, burpees, crunches etc. Basic shit, high intensity. In the gym typical bodybuilding split workouts 4-5x a week went from 215 to 185 in 3 months.
@@jameslively8716 go to gym
@@djw07 You don't increase strength during cut.
Thank you dr mike for being there for me, the father I never had.
No problem Jared
You had a father, unless you were a convergence in the force.
Do you mean father as in a daddie or father as in a priest?
@@susanwojcickisnicetwinfake news, lesbians can be fathers too
@@seductivepotato3789as in sugar daddy
just ran across this channel after his collab with dr mike.
He is sharp, humble, positive, empathetic, understanding and just an overall fascinating person to listen to.
fear not for his misshapen skull bros, for doctor mike sacrificed his hairline from his studies and his skull could not contain the massive hypertrophic gains of his brain.
subbed
He can be a d8ck head sometimes. I like him when he's a jerk.
Total newb to weight lifting. I weigh 250lbs and have a height of 5ft 9in im basically a fat s*it. Sorted out a calorie deficit. I walk 5 mile every morning and do 1 hour weight training 5 days a week. Hopefully this will get my life back on track. So glad i found this channel. Alot of real talk and no bullsh*t. Thanks Dr Mike 👍
Keep going and never over do it to the point you get sick of it. Constancy is the key.
this was me 3 months ago an inch taller but im down to 225 and strong af stay hard bro
Keep it up. It'll be worth it
Wow that’s amazing good job I started just about the same time as you did ! Walking daily need a tracker so I see how many steps I’m getting in wearing a weighted vest when I walk . Walk around the house with 5 lb weights on my ankles to going to start running on my treadmill got a lot of work to do lol
Keep it up brother, proud of you man
i came here for dating advice
Poor choice. None of us (especially Dr Mike) has ever talked with someone were interested in, (women, femboys, whatever you do you) let alone touch one.
I literally watched his April fools dating advice video last week and went out with a girl I met earlier in the week a day later. We r still talking I think it went well.
It was his suggestion that got me to invite her to the movies. I feel elementary school giddiness, taking it real slow, makes me happy tho. Not banking all hopes and dreams but I also feel like we could get along really well.
@@harpernicholson1good luck bro
@harpernicholson1 good luck man, i hope you make it
Same @@tofugains
I did nearly an exact 1:1 body recomp over the last year. I started around 190lbs at 20+% bodyfat in May 2023 and am currently 188lbs at ~12% bodyfat. Based on how my transformation went, I would recommend the boy recomp strategy to anyone who is overweight and wants to get jacked. The amount of weight I can move has increased nearly every single week, and I look better every week at the same time, seriously the best of both worlds.
what's 'the boy recomp strategy'
@@howdareyou41 He meant "body"
Congratulations, that's one hell of an achievement! *raises hat
Have you been in a deficit the whole time? How did you do it?
Because: I startet morbidly obese at around 366lbs, dieted down to around 282lbs while building muscle and getting stronger along the way. But I kinda plateaued, cause I had difficulties sticking to my diet since then.
Is there something that helped to be consistent in training and diet? (I went 4 times a week to the gym, each time 30min cardio with 45min-1hr weightlifting but couldn't keep doing it apparently)
If you read this: thank you very much for your time. Stay strong 💪
@@urgath5093 Personally, I'd split up the cardio and lifting. It's easier to do it when some days are just cardio. I *LOVE* my Wednesday, Saturday, and Sunday cardio days. I lift MTRF, and my "off" days, I just hop on a cardio machine, boot up RuneScape, and zone out while I burn hundreds of calories. You should try that next time!
But seriously, don't give up. You'll never forgive yourself if you do. It's a great shame for a man to grow old without ever seeing the beauty his body is capable of.
@@urgath5093 First off, congrats!!! You're doing the hard work to improve your quality of life immensely and have already lost 80ish pounds. That is not at all trivial and you should take pride in it. Dr Mike has some great videos on how to keep motivated during dieting phases, and they've helped me stay on mine and understand why sometimes I want to really get off my diet.
Sorry I don't have actual helpful advice other than to point you to another video, but we're rooting for you!
I started off with little muscle and a lot of fat. Been over a year and I’ve lost 15 pounds while gaining very noticeable amounts of muscle. I don’t count calories but I stay away from processed and high fat foods and focus on eating vegetables and lean proteins and I plan to continue it for a few more months thanks to this video!
Start taking gear. Any kind of gear. You'll build muscle and lose fat faster 💯
@@emilja.4205💀💀💀
Nah maingaining dumb cause greg ducette dumb. Dr mike good and fake dr mike ok too
@emilja.4205
Yeah just destroy your health
Ahh I needed a video like this, I’m a beginner and it’s very confusing to know if I should bulk/cut or just eat and train hard. Thank you for clearing up the differences !
Yeah honestly for the first year all you need is 1) Consistency at the gym 2) Eat enough protein. You will blow up just doing those two things. After a year or more you can consider focusing on the margins - bulking/cutting cycles, cleaning up the rest of your diet, lifting technique, etc. But 1) and 2) are by far the most important for beginners.
Please don't think about "cycling" after ONLY a year of good training. God ppl are lost.
@@derrick_v What do you mean? Are you saying wait longer than a year, or cycle from day 1?
I'm just giving a year as a ballpark figure. Noobies need as few barriers to entry as possible. I'm saying you can make major noobie gains without having to worry about all that extra stuff that could overwhelm a noobie. You can absolutely bulk and cut cycle from day 1 but I'm just saying you don't need to if you aren't ready for that yet. When you've been consistent for a year or longer that's a really good time to start considering the next step.
A year is not very long but it's long enough to build habits and once those habits are built you can add on. If you try to do everything perfectly from the beginning you risk burning out. Could be 3 months for some, 5 years for others, just depends on the person. A year is just a generalization.
@@Akatsuu obviously wait longer or better yet DON'T cycle. You seem to take it as a given that eventually everyone should cycle.
@@derrick_v Just to clarify I'm talking about bulking/cutting not steroid cycling. No one needs to do that.
And I never said or implied everyone needs to bulk/cut cycle, I'm saying it's something to consider but only after a year or more. I agree with you that it's not necessary for beginners. I didn't even start bulking and cutting until my 3rd year of consistency at the gym.
I updated my original comment to clarify
Dr. Mike can recomp my insides whenever he wants
Damn, I thought my comment was risky. 😂😂
Recomping is only possible with Chef Douchettes cook book..
I swear I am not Chef Douchette ...
I didn't create a Spam UA-cam account to plug my cookbook..
Uhh..I mean Chef Douchettes cook book
@@RammingSpeed-lk8kki’m just now realizing Greg definitely got called Douchette in school 😂😂😂
Yeesh
@@RammingSpeed-lk8kk Perhaps, but remember you also need to order emulsifiers for probably a good ammount of his recipies. Should i get the freakin' cookbook just to review it?
Hi Dr. Mike! I would love to see a video or series on body recomp for very overweight people. I started off about a year ago with about 100lb to lose. I'm halfway there focused on recomping throughout, but I haven't been able to find much on special considerations for people who have a huge body fat percentage to drop. Thanks for all the incredibly informative content. You've been a great help to me on my journey.
My own experience about recomping. The #1 obstacle is your appetite. Most of us who need a lot of fat loss have pretty robust appetites and I'm convinced it's partly a physiological addiction. There's some dopamine hit, or something, you get when overeating.
Hitting that slight calorie deficit is damned hard. It's way easier to just go balls out calorie cutting but doing that for more than a few days often results in one of those days where you don't give a shit anymore and you eat a whole weeks worth of calories in a day.
If you cut out processed foods and stick to more natural foods your appetite will self-regulate. Voracious appetites are actually typically cravings. Cravings for bad foods are the result of said bad foods due to addictive additives and preservatives. So, get rid of crap like that and boost your animal fats intake..........your appetite will become more self-regulating and you'll actually feel a legit hunger signal instead of a craving.
There’s no overeating in nature. The hardest part of being fat is changing your relationship with food.
@@evanr5871there’s no overeating in nature because there’s no overabundance of food and lots of times of starvation, and nature doesn’t have food that tastes super delicious. Go back 30,000 years and give some random guy a bottomless bag of Doritos and he’ll be obese in a couple months
Rigth, you need like a 300 calorie deficit so your cravings dont actually fuck your isocaloric diet.
@@evanr5871 you obviously never saw racoons; in the city all of them are morbidly obese
Dr Mike. You da man. Ive only been watching you a week. My training is making huge leaps forward. Thank you!
boobis
4 months into taking my health seriously and recomping. At least from a beginner’s standpoint it’s nice to see improvements from both ends. Way better motivator than starting with a bulk.
Oh boy, talk about brilliant timing...
Same man haha
Fr
ifkr
A lot of the videos from him and Jonni that pertain to me the most always seem to be posted around the time I’m thinking about the topic lol
Same brother. like wtf
RP is the best place for information like this. Just by following the free advise available on this channel, I lost 154lbs in 14 months. Also I was able to add .5 inch to my upper arm. Thanks Dr. Mike!
76th day in my recomp , 25lb down , in constant 300 calory deficit , amazing muscle and strength growth so far, training 5 days per week , was originally very pessimistic but the results already achieved are truly amazing!
Do do you any kind of cardio? Just trying to figure out how many cardio I'd need to do if i just eat at maintainence.. i just started lifting btw
You know, I can’t say this about most channels. But I find myself watching Dr.Mike’s videos to completion. I learn something new almost every time and get a kick from his humor. Absolute entertaining information.
Dr Mike, you inspired me to get my fat ass working out. I'm a couple weeks in and can say the newbie gains are for real.
Keep up the good work, and keep inspiring.
I love how you address this topic with such honesty.
I lost about 51 pounds and gained muscle after a year of training, all thanks to Dr. Mike for being here. every word of this man's mouth is pure gold folks. If you follow what he says consistently you will get results. Love you doc ❤
I’m two months in and I’m not gonna lie… trying not to get discouraged. I’m not seeing any results yet.
I'm a big fan of Dr. Mike's mouth as well.
@@eliquate if you are not getting any visible ques about your body changing its shape or you are not seeing the scale moove i would recommend try going for run trust me you will feel much lighter. If you don't then that could be a sign that you are getting the basics wrong.
Focus on the other aspects rather than just training. Like managing stress, timing your meals correctly, sleeping well, and drinking plenty of water. Also focus your diet on slow digesting carbs.
@@eliquate move a little bit more, eat a little bit less. It's simple, not easy, but simple. Your body is not immune to the laws of thermodynamics.
This is what I wanna do rn was hoping you’d make a video on it Mike!
Trying to recomp was the biggest mistake I ever made. For ten years I tried to recomp, and pretend I was getting results. I just ended up skinny fat. For the first time I bulked and now I’m in a cut it has made all the difference.
I’m a nube at 58. Started diet and weights/trainerApril this year. Lost 10 inches in waist and 50 lbs so far. Had to get versa grips for pull days as those muscles outgrew my grip. Thanks Dr. Mike for all the great info!
Congratulations on your results! Great work!
3 months in to consistently training and being focused on long term health and find that I want to recomp for the next while, so many people say its not possible but for me and most average people above 20%-25% BF I feel like it makes a lot of sense as a way to not focus too hard on nutrition/have fun in the summer and still train hard.
better stay home then, same results
@promo130 recomp gives the same results as not training?
@@alexraymond-en4dd seems the commenter above unfortunately falls into the trap thinking you have to go all in or nothing
@tonu5393 agreed. Recomp is definitely a legitimate route, especially if you're not lean and not advanced. I have done it in the past and have seen good results, optimal probably not, but good results nevertheless.
if your main priority is just to maintain overall health and fitness levels, go for it. But be warned, do not expect great results, do not expect to put on any noticeable muscle. I've had that same mindset you're describing for about 10 years. I'm now the exact same size I was 10 years ago
Scott the video guy needs a training video from yall.
Hey Dr.Mike, Kurzgesagt made video on working out and soon another on diet and thought you should review them!
I love you so much Dr. Mike. I had PsA really bad which left me nearly immobile for 3 years. Remicade saved me. For the past 10 months, I’ve been on a deficit diet, bodyweight in protein a day, resistance training 4 times a week, boxing twice a week, and one rest day.
I’ve put on solid muscle and went from 225 to 182. I feel amazing and watch your videos religiously.
I've got a very special thing going with this recomp. Some of my friends who can't maintain that are pushing me towards bulking and cutting again. It's not worth it to me cuz my self-esteem and stress levels are finally where i want them. I'm okay with the slower strength gains. I've gotten to a weight that is very comfortable and healthy. Overall life factors are underrated for taking into consideration
I love how the intro of the videos always answer the question up front, which makes me want to stay and listen to the rest.
Thats a great sweatshirt Doc.
Thanks for another awesome vid🖖
I started on the 25th of April at 264 pounds on a 5.11" frame. I cleaned up my diet and started walking 10k steps at least every day without fail (no gym at all for now). My maintenance cals where 3k/day but i went down to 2k with 80% of that being protein. The first week was the hardest since i had to detox from all the junk. Im down 30 pounds and i got another 40 to go!
Please do a vid on muscular imbalances. How they occur. How to fix them. How common they are. Are they worth concern? Etc
He's done it. It's very good.
Mike, I love your videos and this one is no exception!
Could you consider a series called,
“Does the President of the United States need a strength coach?”
You could make it really extreme and wacky but VERY scientific at the same time. Lke a post-apocalypse earth, hell-scape, and the president has to be in the best possible shape of his life to battle the zombie hordes, or whatever antagonist(s) you choose.
Also,maybe as a kick-off to the series you might consider doing a one-on-one interview with RFK, jr. As you know he’s just flat-out the most jacked and together looking presidential candidate I think anyone’s ever seen. And, he’s a septuagenarian!
I’m not suggesting that you endorse his candidacy, (this pitch is not about politics) but a careful examination of his training methods and mindset.
Mike, you and your crew are awesome!
Thank you very much Dr.Mike for explaining educational talk related with fitness and well being. From Burma/Myanmar
Love Dr Mike content. AND Loved the new Kurzgesagt video that you advised on!
I've been trying to lose weight for 2 years. I got a job that requires me to be on my feet for 8hours a day and over 22 months, fixing my diet, and walking at work I lost 60lbs (from 265 to 205). I started serious weight training and watching this channel 2 months ago and already lost 17lbs more (205 to 188)and started to build some muscle in my legs, shoulders, arms, and chest.
I have more energy, I feel happier, I'm more confident, and I'm lifting heavier than ever.
Your advice has really helped my technique and knowledge.
Taking gear will help you achieve your goals faster. It also will heal your body and make you stronger, leaner, more physically attractive 👈
@@emilja.4205 No.
I'm still a beginner, I have plenty of time to get where I want to be.
You clearly haven't been listening to Dr Mike if you are recommending steroids to noobs and people who are just trying to get healthy.
You should be ashamed of yourself for pushing harmful drugs and unrealistic body standards on people who don't need them or, depending on how young they are, don't know the life long negative side effects these drugs can have. Side effects like heart disease, liver disease, erectile dysfunction, kidney failure, diabetes, Cushing syndrome, and acne.
I'm not going to damage my body in the pursuit of getting healthy.
In the words of Joey Swoll "Do Better"
keep going, be proud of what you achieved so far and aim for even more... and stay natty bro hahaha
I'm thinking most subscribers here don't know that Mike himself is an admitted user of gear to the point it's affecting him mentally. Don't believe me?.... Look up recent podcasts Mike has guested on see/hear for yourself. He's very knowledgeable about nutrition, body building and he interviews guests that are experts in their field so, at least not everything about him is fake.
@@emilja.4205 he's admitted multiple times that he's still on gear because he's a pro body builder, however he still advocates for almost everyone stay natty and talks about the side effects and long term damage steroids do.
At least he's honest with people about the negatives. He's a good example of "here's the reasons I do this, and here's all the reasons you shouldn't"
I lost 75 pounds through diet alone and was down to 130lbs. (I'm 5'2)
I started going to the gym and after a couple of months I was still 130 lbs, but I had lost close to 20 inches. Recomping is insane!
You should be proud of your performance, inspiring stuff. Enjoyed the last podcast episode
I’m on week 8, 32 years old never lifted before- 3 days a week 45 minutes a day free weights only. Started eating right at the same time. Beer gut is vanishing before my eyes, added a whole inch to my chest, arms are filling out my sleeves, and gained something like 8lbs 💪
I just can't lose weight on purpose for more than a week or two like I used to. This is why I think recomping is best for me now: I just get into a routine and follow it without making it too difficult on myself in terms of food.
I can't shed off the fat from my last bulk and it's killing me.
I just train hard, eat a good balanced diet, and am gaining muscle while slowly dropping fat. I've learned how very sensitive I am to ANY junk food that I like. I KNOW what the effects will be on me if I snack on anything off my regular diet. Knowing this makes it easier to skip the snacks. I don't expect to gain a pound of muscle for every pound I drop in fat, but I'm definitely recomping over time. I'm managing to lose between 2 and 4 pounds a week while slightly increasing at least one PR or adding reps to some exercise, every week. Incidentally I'm 59, I'm on TRT, I'm 6 feet tall, I weigh 234 pounds as of this morning. My weight range goal is "see my abs definition" which is probably going to be in the 210 pound range. I have found out that my strength has increased much faster than is typical for a man in my age category.
once in lets say 4 weeks, eat 1 day loads of extra calories,like 2000 extra , your body will feel great the day after.
@@promo130 I absolutely believe in cheat days. I also believe in completely skipping training for a full week about one in every eight to ten weeks. After that mini vacation I always come back feeling great and totally ready to knock out some PRs.
You are a legend for telling us where you got that dope sweat shirt! I was dying to know the whole time! 😎
Perfect timing, and I'm happy the gleam of your skull kept me interested ✨️
Great to see the physique collective guys get a shoutout, I’ve personally worked with Joe and Matt (currently with Matt) and their coaching is next level, highly recommend
October 2023 I was 260lbs and 44 waist. Today I’m 190, 33 waist starting to see abs, shoulder striations, arms grew 2 inches. 49 years old and never starved myself. Starting to slow down a bt
Starting to get hungry. I might go to maintenance for a few weeks diet and training wise. Then I’m torn between just getting shredded/ 1012% body fat or maybe a couple month bulk. Leaning towards shred. Just take off all fat and rebuild
This!!! This is me. I have not lost or gained but I have been training 3-4 days a week consistently making PR's every week. I'm significantly stronger and so I assume and can definitely see that I've gained muscle. I have this channel to thank for all the encouragement and training advice. My fav advice was breaking the year down into phases.... it's really made it feel manageable as far as not needing to do all the things all at once. Thx so much Dr. Mike and RP.
I do realize that at some point i will likely need to do a dedicated cut as (based on the lean body mass potential estimator over on Mennos website) I definitely have more fat left to potentially lose than muscle to gain.
In my experience as a PT for many years now, I can say that recomp is an excellent choice long term, unless you want to increase muscle mass significantly, because putting on weight on a calorie deficit is not gonna be as efficient as being in maint or slight surplus. But if your goal is to look aesthetic, athletic, and with decent muscle definition, recomp is the way to go.
I just learned about your channel from the interview you did with the other Dr Mike and this is one of the first videos of yours I've watched. Thanks for all the information! And while I don't have any goals on becoming "advanced" or "enhanced", I *do* want to get fitter. Now I feel a lot more assured about just sticking to healthy and nutritious food and exercise for the next year or more, without falling off the wagon. Thanks!!!
Thanks Dr Mike! This was a good one. 💪
Perfect timing. Thanx for the excellent information.
the bullet train goat delivery was so damn funny
I love how the blinking animation on your head was so confused it literally lost its origin. All love brother, you are the man!
Google maps was one of you best analogies ever. Keep ‘em coming!
Been waiting for this a long time thank you Dr.Mike for your expertise
I've been doing recomping for about 4 years on and off I learned about it from a guy went to the gym with it's really been helping keeping me leaner so yeah it was nice hearing you talk about it.
This video earned you a sub from me. Recomping/natural lean bulking is such a simple choice for beginners like me given how you've explained and justified it, whereas internet nerds (even if they can currently beat me up) just hyperfocus on the most technically optimal route without considering the human factor to things. And random bros in real life are always suggesting a dirty bulk... which to me just sounds like a trap to staying fat if "life" ever happens in between.
So first wanna give a huge shoutout to this channel. i have lost 120lbs this year because of the information from all these videos. i have worked physical labor the majority of my life but my diet was very calorie dense foods. i have been in a calorie deficit for most the year up until about a month ago when i hit my target weight. i started a less demanding job a couple months ago now and today for the first time went to a gym. my hunger hasn't been a problem majority of this time due to eating healthy foods and high protein. today though after going to the gym i have eaten like normal and my body is screaming at me to eat and hasn't stopped since i finished. today is my day off work and even though my job isn't physically demanding i still get a lot of steps around 20k a day. i don't know if the hour work out will make up the 15k steps i didn't take being off work. i have also seen many tips on the channel that said this is great for beginners and was wondering if someone in my situation who has worked manual labor for the past 4 years consistently and on and off for 8 years prior would count as a beginner. so my questions are am i a beginner? and should i lean into this hunger im noticing today or should i stick to my current calorie goals? any tips would be greatly appreciated i still have a bit of fat id like to lose but am not ready to go into a calorie deficit again so have been looking into options.
Yes. I am doing it right now.
I was partially detrained (long maintenance phase due to life stuff) and a bit overweight.
4 day fast with multi-day taper. Near-maintenance period for a week, and now week 6.
20 lbs down.
I was waiting for this video.
hey dr mike, your channel is insane. the level of quality info combined with your unique sense of humor makes me want to watch literally every video. but the app is literally 100$. i understand that is low compared to the value of muscle growth, but the price simply isnt at the right place for alottt of people, i love your stuff but i simple price cut would do you wonders. ❤🎉
I am on week 19, 53yo and never lifted before.
Started at 195 pounds at 30% body fat, 5’11” tall. Today I am at 172 pounds, around 18% body fat. My guess is I am adding about 1 pound of muscle a month.
My goal is to lose all the fat, gain 10 pounds of muscle and hit a two plate bench in the first year. The fat loss and muscle gain are very achievable, but the 225 will be tough.
For the first three months my strength progressed rapidly. Adding weight to sets weekly.
It has slowed a lot. Now I am adding 1-2 reps per set and not every time. Progress has slowed a ton.
I want to hit 160 pounds, around 12% body fat and then I will eat at 200-300 calories over maintenance.
I can’t wait, I am getting tired of being in a calorie deficit and want to eat and get stronger. I really hope when I do this my progression will pick up.
I started incline DB press with 25s, now up to the 60s. The rack only goes to 75, so trying to run the rack and then I will join another gym with barbells. (Yes, I workout at PF)
I figure if I can hit the 75s, for 10 reps on the incline, I will be close to a barbell 225 flat bench after actually benching for a month to learn form since I haven’t done it before.
It’s just a guess though, I have no real idea. We will see what happens, I have 33 more weeks to achieve it.
Seeing your body lean out as you get stronger is a very cool process.
I’ve done the PF workout before, take advantage of the smith machine bench! Personally for bench specifically I prefer the smith machine because I work out alone, so it allows me to safely go to failure by myself.
As a 1-2 year lifter, this is the most value I’ve ever gotten out of any fitness content on YT
Dr Mike giving excellent advice again
amazing thank you Dr Mike
Thanks man!
Giving out good educational information harder than last time
As someone who's only 2.5-3 months into trying to take care of myself I needed this.
Dr. Mike I'd be super interested to hear your ideas on what an endurance athlete should be doing differently when they pivot to the gym
Great article from my hero! Just finished 1st 11 months of weight work. In 3 months previous to that, went from 233.5 to 210.0, then needed to lift to continue progress. 5'10.5, weight at present189.4, but went from 3x95 bench 1st day to 3x225 now. Dr. Mike has given me a road map on how to proceed, although at age 76 I do not fit into youth category. Added 2 inches to upper arms in those 11 months while losing 20 lbs, but last 5 months has seen only about 3 lbs of weight loss, but lots of strength and rep gains. So, perhaps time to bulk and cut when I next plateau.
Mike can you make a hair follicle hypertrophy workout video?
Hi RP team, (Scott?), seeing how you guys are on a mission to conquer fitness UA-cam, you probably have 2 years wprth of material planned and filmed already. but can you do a all the best compound exercises video please?
Dr mike is the king of analogy. GOAT.
I have never-before-seen veins popping up and becoming visible in my chest, biceps, and shoulders. I’m also on the verge of a six pack for the first time in my life. 34 years old and finally finding the motivation to get ripped. Thanks Dr Mike!
Flowers while you’re here Doc!! You’re a real gem 💯
Eh Doc Mike, I been watching your vids for the past 1 n half and am super grateful for how you approach health let alone the gym. That said, I'm intermediate at best and getting a recomp vid was perfect timing as I feel I've finally hit that, next level/ gotta grind hard to keep it going from my 20% body fat and lean it down to 15% while growing or keeping my muscles gains in the positive.
Perfect timing bro 😂
I've got a long long way to go and I'm ok with that but I'm staying positive!
I have been training hard and eating well for about 2 months now and I have lost 2 pounds. Yesterday I swam a mile (that’s 66 laps in a comp sized swimming pool.) in a river and half of it was up current. I need some encouragement right now because the results are taking a lot longer than I thought.
Love this shit. Currently in this stage. Been working out for decades and at 40, finally starting to eat to look different in the mirror. Between 1800 to 2200 Cals a day focusing on protein at 1g/lb and everything else falling into place. Went from 200lbs in June ( probably 210 to be honest) and now sitting at 186lbs and looking leaner with more lines around me. Need to start measuring strength now.
Can you please make a video on how to correct bad posture? Forward head posture. Or nerd neck. How to fix hump on back of neck due to forward head posture? I'm making gains now that i've been liftign weights for a few months, but my neck is still a big problem. it's ruining my new physique
Good suggestion! Posture is so important.
great timing. If anyone wants a shred of hope.. just before covid I lost around 120 pounds...2-4 pounds of fat a week. Every single one of my lifts got stronger...partially due to weight loss...partially due to mind/muscle connection. I did not count calories. All I did was made sure I was eating over 100g of protein, some carbs/fats. I would assume I was around a 500 calories deficit but like Mike said...a couple days a week I would most likely overeat a little. As a beginner, i didnt need anything fancy. This leaves me room to improve as I become more advanced. Now results may vary but I wanted to say...recomp is not only possible but likely if done appropriately.
Recomp keeping you big as hell
paul saladino keeping you big as hell
Is *this* a bot??
So there’s a video idea I’ve been wanting from RP for a while now because I’ve always been unsure of the topic to a good degree.
I’m wondering how much variety each muscle needs for good growth. Like for chest I recently learned from Mike that a flat press, incline press and a flye movement spread out the week is pretty good.
But I’m still hazy about all the other muscles I train as I pretty much mainly do one exercise for biceps, triceps, quads, calves, upper traps, side delts, rear delts, abs, hamstrings, spinal erectors, forearms etc. I’d really like to be sure I’m not missing anything to grow each muscles effectively thanks.
This is good advice. I never did cuts or bulking when I was in my 20s or early 30s. If you get serious at going to the gym, you'll drop weight fast and increase muscle mass in a matter of a couple months. It's easy to get jacked when you're young
Around 40 or so, gains will get significantly harder and keeping your stomach from ballooning out takes a lot of discipline. Cutting and bulking will be really the only way to go for older guys, professional body builders and I suppose women as well.
Best option for a older lifter like yours truly: Mild bulk for 2 weeks (harder lifting cycle with one HIT cardio session each week - rowing is ideal as it works the muscles hard, extra 300 calories a day mostly from complex carbs and protein), then mild cut 2 weeks (maintenance lifting and zone 2 cardio with 200-300 calories cut a day, increase percentage of daily protein by 10% week 3, normal eating week 4). This allows for both muscle development and avoiding excess fat while permitting solid recovery. A shorter cycle like this avoids over training. Thoughts?
The body tends to adapat very slowly to things like bulking and cutting, most poeple say that anything under 8 weeks per cycle wont be productive due to the fact that the body will essentialy avergage out the calories and workouts over the course of a couple of months and you will probably end up staying at maintance, recomp could be possible with this but only if you follow the conditions of the vid ie: new gains, young, male ect. This idea isnt bad for you or anything but not efficiant imo
@@thesounddisciple9213 that’s legitimate. It seems to work for me because I put on muscle relatively easily even though I’m over 50 but I do not lose fat easily. My concern is always been. The cutting phase was always so brutal for me. I went from bodybuilding to powerlifting to endurance sports, then back to bodybuilding, and finally now just trying to stay decently muscular and in shape.
Yay a new video!
I started 240-242 at 6'1
Ive been going to the gym consistently for just over a month. I started out not losing any weight but these past 2 weeks im down to 235 and have significantly more muscle mass.
Id say Im absolutely recomping rn and have been doing push pull legs eating ~2300 cals on my working days and 3000+ on eest days. It seems counter-intuitive but I feel less hungry on days I workout and I have great energy and consistency. so thats what is working for me.
When I got out of the Army at 20, I weighed 149. Now at 77, I still weigh 149. I have always believed in maintaining an ideal body weight and at the same time maintain an athletic physic. I just never over eat. Worked for me anyway.
Love the RP GUY while on long drives.
Can you do Brian Shaw next or a world’s strongest man for your assessments for celebrity’s work outs
A video about Zercher exercises would be cool C:
Thanks Dr Mike
Didn't know this had a name but happy it does, very useful video.
I guess I have been doing this for a few months now on this what has been my most earnest, informed, and intentional attempt at a fat loss diet while keeping a very high protein intake, and it's been amazing how I've seen results I didn't see before. I'm still overweight (but not obese anymore!) but clothes that once fit me great at 20 lbs less than what I now weigh currently look good on me, because I've lost a lot of fat, and even when I was "skinny" I was probably still skinnyfat.
Good to know once I'm done with the more extreme part of fat loss diet, I'm ok with considering staying at a "recomp" phase for another year.
As someone who has recomped multiple times, muscle memory also helps a shit ton in using recomp to get back to where you’ve been before in terms of muscularity but leaner in terms of fat
Could you please do superhero workout plan videos for Captain America, Spider-Man, Aquaman, and Deadpool or Wolverine.
Love ya, dr. Mike and Scott the video guy
Attempting this myself atm. Been training regularly 5 mornings a week on a progressive overload programme, (upper, lower, pull, push, legs), and for the 5 months I go to a second gym to focus on powerlifting and strongman training. At start of the year I weighed 238lb, I weighed myself last night and I was 226lb. In the same time though, as some examples; my lateral raise has gone from 4kg to 16kg, single leg hamstring curl from 14kg to 32kg, single arm tricep pushdown from 14kg to 25kg. I believe I'm building muscle as well as losing fat, probably neither as efficiently as if I was doing one or the other at a time though. I went for some body comp tests at the start of my current 12 week plan, and I am due some more in a couple of weeks so I should be able to get a better idea of what has and hasn't gone to plan. I know bodpods and BIAs aren't the gold standard, but as someone who is just looking at trends I'm happy with "rough" numbers (especially when I have them both together within 20minutes of each other).
I’m not a bodybuilder, but a track athlete. I love training and just make sure I’m getting enough protein. Over the years, I’ve learned to eat intuitively and I gradually put on muscle, to the point that I maintain a buff and athletic physique at between 7-9% BF, year round.
I’m doing this right now (was formerly way stronger than I am right now). 4 weeks ago, I struggled squatting 225 for 5x5. Today, I did 275 for 5x5 while also down nearly 10lbs. I’m getting a lot stronger, very quickly, while losing weight.
Iv just started my muscle journey. I'm.bouncing between 133 and 135 kg each week. Strength training 4-5 days a week and active cardio every other day. Hitting 2200-2500cal at 200g of protein a day. 12 weeks in I'm almost the same weight as I started but have double-tripled my training weight. And as a bounus iv started running again.
0:42 rip editing software
Works. I got good experiences on this. Just need to have higher calories around on workout days.