I got down to 8% once. body looked great but my face looked like I was dying of cancer. seems 14% is a balance point for my genetics. best of luck on your journey because the destination is just a place to visit once in a while.
@@gearheart3721 100% I think body builders look best 4-6 weeks after the show when they've put on some fat. Look much fuller and healthier- likely in that 10-15% BF range at that point.
I did that at college during summer and the first day back at school a professor gave me a concerning look and asked me if I was okay. I wanted to say I swear I look good without clothes on but I couldn't, lol. And my mother told me she was having nightmares of me missing my entire mid section, like cut in half because my waist was too tiny. I didn't know what was the big deal, I'm 6 feet tall and I weighed 165 pounds, but I said hell with it and started bulking. One year and 20 pounds of weight gain later people were asking me if I was taking steroids.
Yeah, my genetic hand of cards is an obesogenic phenotype, so I am always hungry and really almost never feeling full (I've eaten 8-12 fully loaded plates of food at a buffet, it's a disorder), that took me to about 125kg body mass (185cm tall man) and then I've cut down to around 80kg several times now and I only am even more insatiable now lol
My favorite super healthy meal when I’m craving something sweet at night is skyr or non fat plain greek yoghurt with a scoop of protein powder (mix it in very well) and frozen berries. The frozen berries make it basically frozen yoghurt and it has like 300 cals and 50g of protein.
With a little bit of flexibility on the dates, I am 2 weeks in. Cutting through June or so based on his adaptive "keep going while you are seeing progress and don't hate life"
#1 is why I started intermittent fasting and lost 15kg of mostly fat since September, and the "this is my life now" advice for #9 is how I quit smoking cold turkey a year ago. Good shit.
It is such a mind game for me - constantly questioning what i'm doing, why bother, have I tracked things close enough, am I doing it right, you look exactly the same - so why continue? Fighting through that inner self who seems to want to keep you down.
Yeah thats it for me. Am I doing everything right? I'm a bit of a mathematician by trade and rigously count and weigh every little thing and I know for a fact I can handle this very basic math and I know I'm there doing everything right. However, I still question damn near every day.
What helped me with this is figuring out what my actual goal is. Before it was drop 5, 10, 15 or even 20 kg asap. And I got impatient after two days of the scale not dropping. Now my goal is to be as strong and healthy as possible when I'm 30, 40, 50, 60, 70 or even 80 years old. 8 week mesos fly by without even focusing on my weight, but it still drops.
Perspective is everything in life. When you have 50+ pounds to lose you need to look at it in a period of a 8-12 months not weeks. Your body needs a week or two to actually start losing the weight but it requires discipline
lets say you get a revenue stream that gives you 100.000 a month after taxes....it will take you still 10 month to become a millionaire. you dont stop it because you didnt become a millionaire straight away. stupid analogy, but anyway.
Mashed avocado spread on rice cakes, that’s my secret weapon against late night cravings ... or just snacking on walnuts, almonds or pumpkin seeds. Going to bed on an overly filled stomach is a miserable feeling for me and these solutions have been very effective.
god damn, got nailed on point one! currently on a cut and I was always hungry even when bulking! at least the numbers are going in the right direction!
👏👏👏👏👏👏👏👏 This is pure gold Dr Israetel. I've watched almost all if your content and I've learnt all I know from you and I've laughed a TON. But today you reached into my very soul. Thank you 🙏
Needed this one, thanks Dr. Mike. One corollary of #1 and #9 that's worked for me repeatedly - if I get really hungry, I "listen to my body" but still restrict the types of foods I can consume to satisfy the hunger. I don't worry as much about the extra calories, but instead stick to the foods that will keep me satisfied, like protein and veggies. This helps steer me back in track.
Same here. But I started taking my blood sugars in the AM fasted. When I ate any carbs before bed, I woke up 115 or higher. If I eat some chicken breast and some almonds, my blood sugar never goes over 85.
7 to 10 at night for me, I always save my last meal for about 8:30pm , even 9 if I can then I'm good...well good enough I don't need to harness 100% will power only 30 to 40%
@@quentonnankivell956 Same, I time my last meal for 8-9 and if I’m craving bad, I force myself upstairs into bed. Same deal, only need 30% willpower at that point lol.
Another banger from the master Mike 👍 just what I needed and when I needed it. Lots of business travel here as well, probably the most challenging part. Those damn hotel buffet breakfasts.
Coincidentally this video has come out as I am 3 days out from completing my first ever successful diet. After years of trying to lose weight, constantly being in and out of calorie deficits for much of my adult life. finally since December 2023 I have been able to lose 8kg, and have the "shredded" physique I dreamed of, but this end goal isn't where i found happiness, more importantly I have fallen in love with the training lifestyle. I can't wait to train and progress when I go up to maintenance calories which I have unfortunately never been able to be at consistently, as I have always been trying to lose weight since starting the gym a year ago and have never been properly fueled for sessions. For those out there, my one bit of advice would be that losing weight has to matter to you, have to want it more than the temporary satisfaction other temptations will grant you. Just finished up my pre-workout oats and I am about to head for my final push session of the cut. Thanks for not just your wisdom Dr.Mike, but the top notch comedy, both of which have helped me more than you could ever know. And good luck to everyone out there and all of your fitness goals, hang in there, you got this.
Dr.Mike thanks for this video I just got the RP diet app. This is my first week and it's been amazing 👏 so I appreciate all these tips. Iv been on the chicken and rice this week but next week is pasta and ground beef all that good stuff.
This is well said. I used to eat low fat Greek yogurt and cheese and switched it to full fat. Result? Not fat gain, improved well being, recovery and gym performance. If I followed the calorie counting idea, I should’ve gained 1-2 pounds of fat by now. There’s more to it than just calories but also the quality of that food, what it’s purpose is once in your body
Taking just honest body progress photos helped me soooo much. Compare to that first day, not the last week. I still think I am really fat until I look in a mirror and remind myself 20% body fat is heavy, but lower than the average and I started at 36% six months ago. I look at that first photo and then I know I've made positive change.
18 days in on this 6 week TIA cut to prepare for Memorial Day Pool Weekend and your video could not have come at a better time as I've been feeling stuck in a rut. #2, #9, and especially #10 hit home. Thank you and I'm even more motivated to Stay the Course.
Overall, the hardest thing is to not do what your body/brain want you to do. I've been lifting weight for 8 months now and i'm not an ultra sport guy, but i've told to myself like you said "i want to get big, so fuck it this is my life now and i'm gonna lift theese weight whether i want it or not, i have goals"
What works for me is very simple. 1. Plan out your meals for the week (takes a few hours but eventually you'll have a bunch of preset weeks you can just draw on at whim) 2. Go to the store right after eating on sunday to avoid cravings, and buy everything you need for next weeks meals 3. Meal prep as much as is reasonable. I usually cook on 2 days of the week. Since cooking is often a vector for snacking it's best to minimize it. 4. Don't start eating until after 12 o'clock, because being hungry is easiest in the morning when you're well rested and have coffee to drink 5. Plan for 1 day of the week where you are allowed to eat maintenance calories. I find this greatly reduces diet fatigue. Obviously also slows progress a bit but its worth the tradeoff. Much easier to diet when you have given yourself room for the Saturday night sauna beer. But don't push it into a surplus, as that'll just be counter productive. Note: Unles you're a competitive bodybuilder or morbidly obese, don't do too large a deficit. Anything beyond -500kcal becomes exponentially harder to maintain and will start to impact your health and muscle mass negatively. The result is, that any given week, you only need to have willpower on 1 day instead of 7. Because you physically only have 1 week of diet calories in your house. You also don't need to do any thinking on most days because your meals are all already calorically planned.
This comforts me like a warm blanket. I don't quite have these issues yet, but at week 10 right now, the brain "F*$K it" signal Mike's talking about is starting to bleep a lot, so this is very real. This video is like putting a swiss army knife of strategy in my back pocket for when that signal gets close to blaring through the logic barrier.
As always we love you Mike and your hypertrophy app is better than paying a personal trainer hands down. That being said eating healthy and not eating shit and chemicals is common sense.The real problem is that people are lazy incompetent and lack any sense of discipline
My tip for chicken breast: experiment with dry rubs. You just cover the chicken in dry spices before frying. My fav combos are paprika/cayenne/garlic/thyme and curry/cumin/powdered ginger. Find your own fav combo, the sky is your limit^^ My tip for snacks in the summer: dairy-free ice 'cream' like sorbets, etc have comparetively low kcal. greek youghurt with kiwi or other fruit also slaps.
years of fasting got me very in tune with the difference between hunger and cravings and that makes dieting not all that complicated for me these days I have a harder time with the mass accumulation phase and have to resort to junk food, but I remember Dr. Mike says it is okay as I am slamming full bags of chips and family pack Sour Patch Kids on weeknights. Thanks Dr. Mike!
The day my dr told me I had to stop dairy and gluten I got home and cried for like 5 hours 😂. My entire life was based on dairy consumption. Milk was my favorite beverage and cheese sandwich my favourite food. I really felt the "you are in the galactic prison, there is no hope, abandon it". I felt that when I stopped eating my favourite foods. I stopped those 5 months ago and it's like those foods don't even exist. I sometimes feel like I went to an alien planet and the food is toxic 😂. It's like "food seems familiar, but remember this is poison". I had massive cravings for cake once, it lasted for 2 weeks while I desperately researched a gluten free vegan cake I could eat. I ate some and everything is good. I am in a maintenance phase, this diet has been one of the hardest things I have ever done. I feel great, though
Heres my diet plan. Eat healthier as you progress and stay under tdee a substantial enough amount of time to maintain coloric deficit. Extremely open and easy to stick to with the wide option of choices I have avaliable to me. My dietary restrictions are far more financial than dietary now.
Tip 11. Youve been dieting for way too long and need a diet break. 4 to 8 weeks increase calories by 500 to 750 calories. Also have an occasional night out or get a pizza (or whatever) with some loved ones snd relax. After two months get back on your grind. Once you get lean lean the first time its ALOT easier to get lean a second and third time.
Appreciate your videos and the core message you deliver. I've watched about 4 so far. The humor and pop-culture is great at sending a message, versus just reading off data like a monotone robot. Helping me stay on track and finally shake this last ~20 lbs.
Casein powder is like a magic pill for dieting. 40 grams will make you full until afternoon without getting hungry, and 60 or 80g will fill you for the whole day. Casein is to Whey like steak to a chocolate bar in terms of satiety. Works best not as a shake, but rather a solid-ish dish, for example mix 40g Casein with a bit of yoghurt, some milk and an apple. Don't add cereal or anything else.
Catching this video after I completed my 8 week fat loss through the RP diet app. The push through that Dr. Mike described is 💯% accurate. I got mad and was ready to quit, but I looked at my errors and fixed them. From there the shedding began! During travel, the food scale was helpful.
Coming from Jiu Jitsu, Yoga and 18-24 hr fasting my fat ass gut finally went flat.. when I started lifting January with protein shakes all of it went back to my stomach and nothing in muscle size.. I have a trainer so it’s at least 3x a week at Golds… quitting the protein shakes now , I was much happier before the protein shakes.
It helps a lot if you've done successful diets already in the past. For me at this point, it's a process I'm very familiar with, and the most valuable benefit of that is the certainty I now feel about the results that will come. Just this week, I was stuck at the same weight on the scale for many days in a row. But I knew from experience that my current calories ARE a deficit for me, and if I just stick with it, it's gonna break lower one of these days soon. And then, sure enough, today it was finally lower on the scale, confirming that I'm right on track.
One thing that has worked for me is drinking a glass of water first when I feel hungry, and then eat. But the most effective one is EATING SLOWER. Smaller bites, chewing for longer, enjoying the meal over a 20-30 minute span and not just destroying the food in 5 minutes.
Another tip is to prep snacks and 'off plan' eating. It's easier to convince yourself to choose the healthy option rather than muster up the willpower to make something healthy. Cut up carrots with peanut butter, overnight oats with fruit, hardboiled eggs for example. It might not work every time, but if you can avoid 75% of your junk food pantry raids it's good.
I’m definitely more of a at night hunger person. Since I started eating WAY less in the morning I can have a high protein tasty dessert with my dinner and that’s exactly how you can prevent eating a shitlod of crap at night even if you’re dieting. Great tips!
For years I fought against the idea of eating calories at night because everyone said not to go calorie heavy at night. I finally just listened to my body. I lost weight without changing the content of my diet. I ate little in AM, little more at lunch and most at dinner. This also allowed me to stop midnight snacking and late night cravings that tortured me. Then when I actually changed diet it was amazing. It was years of torturing myself! He 100! Right! Every body is different! I also lose weight on vacay because my stress is down!
The timing of this video is so perfect. Started the cut around the middle of March, right now it's tough as fuck to stick to it. Even doing it slow, aiming for 1 to 2 pounds a week (started at 215 post-bulk), and getting past 205 is killing me. The muscle is there but my lifestyle and food intake is sabotaging the summer bod. Gonna try to switch up the food variety and eat later.
A craving for junk food is very similar to a nicotine craving. Most cravings pass in about 20min… it’s just the longest 20min of your life…I gave in last night and felt like crap. Thanks for speaking truth and helping hold us accountable!
9:20 man that influencers analogy hit home. 90% of these influencers especially females are adults still having the mentality of a highschooler. I'm 26, yet I feel double their age...
don't underestimate veggies! I know it sounds cliche but its so true. Eat a kale salad before your meal and the fiber will help fill you up. Also adding frozen veggies to stir fry or something like that adds nice flavor and volume.
Alcohol always destroys my diet. Always the next day I eat like a pig to feel better smh. Just get back on track. One flat tire 🛞, don’t poke holes in the other 3. Love his diet advice 💯❤️🔥. Thank you!! 👊
if i am hungry at night, i just eat one of my meal preps. That is a whole meal, but my interpretation is' - if i am that hungry to wake up seriously hungry (not just "wanting" to eat) my body needs more energy. And it works. Healthy, satisfied, weight still does what i planed. Last time i woke up at night was due to miscalculations in my melaprep (not enouhg in it). So trust in your body that works, too. ;)
That advice of eating simple and boring is really effective, I'm 6ft, and las november I was over 96kg, I started dieting this way, and no cravings at all, you eat because you have to, although Dorito crivings are always there. By February I was 85kg 🎉. That diet plan and 5 gym days a week are really efective and you can put on a lot of muscle. Now I started creatin monohydrate and my weighthas spiked a bit, but I still look great in the mirror 🎉. These are amazin advices Dr Mikr, thank you so much.
Love your channel Dr Mike! I’m 5’ 11” and at my fattest I was 210 lbs back in mid December. I’ve lost 25 lbs of fat so far from eating healthier foods. Everyday for breakfast I eat 3 eggs or protein pancakes (and low calorie syrup)…and also 2 Turkey sausages. I used to eat a small bag of junk food chips everyday like 400 calories and since replaced that with quest protein chips 140/150 calories and 18 grams of protein. I also have a sweet tooth and used to eat ice cream wayyy to much but instead everyday I eat two cups of Oikos greek yogurt and a scoop of protein powder with mixed berries-for 400 calories and 50 grams of protein. Add in a protein shake for 160 calories/30 grams of protein everyday and I get 135 grams from quick and easy tasty food. And I eat whatever I want for lunch/dinner just about but keep it under 600 calories and have a protein in both of those to get around 160-200 grams of protein a day. I actually don’t get hungry anymore since I’m eating so much protein.
Everyone talks about walking for fat loss because it keeps cordisol low and burns extra cals with no real recovery cost. But it's also effective at regulating ghrelin and overall hunger cues. So when you combine the extra calorie expenditure with curbing hunger, it really is awesome.
Re: point number 1, I find a lot of that for me is boredom. Cutting out the amount of TV I watch and either doing some work in the evenings or going out more even if only to walk or fuck it even doing puzzles and shit means I don’t find my mind wandering to food in the evenings, or maybe it only wanders for like a 100 calorie snack instead of a Dorito binge
Another thing that helps mentally IMHO is to understand that success is usually preceded by a series of failed attempts. Just because you slip up doesn't mean you can't get right back on that train. Just don't get derailed completely 😂
Seriously man, learning how to cook a little bit and learning what foods go good together can really open up doors for as far as having variety of diet foods available. I love to cook so its not a stretch for me. A sous vide for meal prepping proteins is a S-tier move 👍🤌🤌
I’ve heard Dr. Mike allude to the role that calories play in conjunction with protein for hypertrophy. Hence why it’s important to bulk for optimal muscle growth, but is there a specific mechanism by which calories interact with protein to optimize hypertrophy? For example, in a deficit, why isn’t consuming your daily protein intake enough to build more muscle? Where would the tissue come from?
I think I will never get shredded because while I enjoy lifting, and cardio, I'm also royally annoyed by everthing diet wise and I simply cannot afford to have a complete separate diet for my needs, separated from the rest of my family I mean. I think I'll try to limit carbs as much as I can, intermittently fast, and call it a day.
I think another factor that leads people to quit is an ego defense thing. They fear failure, so they quit. Can't fail to reach your goals if you have none, right?
I'm female in my 40s... I find that the lower in body fat I am, the easier it is for my appetite to regulate. Is this related to hormones in the fat? What also helps to get rid of cravings altogether is... NOT eat anything processed. Sure, that sounds drastic, but it works. I eat only whole foods, and I eat however much I want. And I always eat reasonable amounts. Which leads me to wonder... A first step for anyone overweight trying to lose fat would be simply get rid of the packaged foods. Don't keep them in your house. Eat as much as you want of the food you make on your own. No limit. That and prioritizing sleep and doing nothing else different, wouldn't that work to start? Finally... Can the obesity epidemic be cured by sleep?
Great video. When I'm on a cut I like to fast one day a week (no food from dinner on Tuesday to breakfast on Thursday). I find it a sustainable way to loose around 400g a week. I find that I wake up 'normal' on Thursday - not even hungry and eat normally, as where if I skip breakfast and lunch and then eat dinner on Wednesday for an 18 hour fast I can't control my eating at dinner time. I know there's nothing 'magical' about fasting, but I'd rather get the all pain over and done with in a day and then have 6 normal days rather than be sad every day.
If you want to make your egg whites taste a bit different, try adding a can of kippers (smoked herring) to them. I will usually have a can of kippers, 300g egg whites, over rice. This is around 500 calories while shooting in 50 grams of protein. Tastes pretty good, adds a unique seasoning instead of hot sauce or whatever
a quick tip I have for snacking is fruits when dieting, almost no calories for the amount of volume you can eat, rather satiating depending on what fruit you eat and honestly tastes quite nice as well. The biggest downside is the shelflife compared to crisps and stuff but for me at least, a single mango or pineapple is enough for snacking and its literally almost ignorable calorie-wise.
Great advice as always Mike. I have definitely cleaned out the pantry out of frustration in the past 🤦🏾♂️ Travel wise a nice hack is the Starbucks turkey bacon egg white cheese sandwich. 17/28/5 225 cals. 2-3 of those, taste good, temporarily stop you from gnawing off your arm, there’s a Starbucks almost everywhere. Similar scenario for McDonalds filet of fish sandwich no tartar sauce. 15/38/9. Perfect? No. But you def can limit the downfall
I have the "eat good until I NEED to eat all the food available in my house to quench emotional hunger" kinda urges. Chewing gum helps a lot, just like when trying to stop smoking. If I have something minty in my mouth that is chewy, I don't want to eat
I got down to 8% once. body looked great but my face looked like I was dying of cancer. seems 14% is a balance point for my genetics. best of luck on your journey because the destination is just a place to visit once in a while.
Agreed. I decided I'd rather just build more muscle so I can look great at a higher bf% 12-14% seems to be my sweet spot.
@@gearheart3721 100% I think body builders look best 4-6 weeks after the show when they've put on some fat. Look much fuller and healthier- likely in that 10-15% BF range at that point.
I did that at college during summer and the first day back at school a professor gave me a concerning look and asked me if I was okay. I wanted to say I swear I look good without clothes on but I couldn't, lol. And my mother told me she was having nightmares of me missing my entire mid section, like cut in half because my waist was too tiny. I didn't know what was the big deal, I'm 6 feet tall and I weighed 165 pounds, but I said hell with it and started bulking. One year and 20 pounds of weight gain later people were asking me if I was taking steroids.
@@onurbole7921 Some people are never happy :D
"You are grinning all the time and look genuinely happy ... What drugs are you on?"
I haven’t figured out that whole “eat when I’m hungry and stop when I’m full” business yet
Problem is you have to eat so frequently, there are times you’re just chewing and drinking water, repeat til food gone lol.
Cause it's a myth lol
Yeah, my genetic hand of cards is an obesogenic phenotype, so I am always hungry and really almost never feeling full (I've eaten 8-12 fully loaded plates of food at a buffet, it's a disorder), that took me to about 125kg body mass (185cm tall man) and then I've cut down to around 80kg several times now and I only am even more insatiable now lol
That's called Eating disorder 😅
@@thor498how do I get over it
Greek yogurt and frozen berries saved me during many cuts
Greek Yogurt and Blue berries for me(2 or 3 af a time).
Started eating more berries recently and it's been saving me. Much less cravings for sweet things now.
Going to try this
Replace the high fat Greek yogurt with Skyr and you got even more protein and less fat
My favorite super healthy meal when I’m craving something sweet at night is skyr or non fat plain greek yoghurt with a scoop of protein powder (mix it in very well) and frozen berries. The frozen berries make it basically frozen yoghurt and it has like 300 cals and 50g of protein.
Dr. Mike dropping this at what'll be a week or two into the cut he recommends in his video about when to bulk and cut through a year is genius.
As it is written
He recommended (jRm_NKO2AAE) March, April, May for cutting.
With a little bit of flexibility on the dates, I am 2 weeks in. Cutting through June or so based on his adaptive "keep going while you are seeing progress and don't hate life"
@@TelamonAjaxdamn did we all just coincidentally start cutting at the start of April
Heh....I started my cut in mid-March.
#1 is why I started intermittent fasting and lost 15kg of mostly fat since September, and the "this is my life now" advice for #9 is how I quit smoking cold turkey a year ago. Good shit.
nice work.
@@attananightshadow Thanks bud, appreciate it.
Nice
Quit smoking is haaaaaard
the timing on this vid couldn’t have been better, ty!
It is such a mind game for me - constantly questioning what i'm doing, why bother, have I tracked things close enough, am I doing it right, you look exactly the same - so why continue?
Fighting through that inner self who seems to want to keep you down.
Yeah thats it for me. Am I doing everything right? I'm a bit of a mathematician by trade and rigously count and weigh every little thing and I know for a fact I can handle this very basic math and I know I'm there doing everything right. However, I still question damn near every day.
Thank you Dr. Mike, i‘m six weeks into my diet and i‘ve never been this consistent before. You‘re videos have been so helpful 🙏🏼
my biggest problem is definitely not being patient enough. i'll be doing everything right and then just stop.
What helped me with this is figuring out what my actual goal is. Before it was drop 5, 10, 15 or even 20 kg asap. And I got impatient after two days of the scale not dropping. Now my goal is to be as strong and healthy as possible when I'm 30, 40, 50, 60, 70 or even 80 years old. 8 week mesos fly by without even focusing on my weight, but it still drops.
Perspective is everything in life. When you have 50+ pounds to lose you need to look at it in a period of a 8-12 months not weeks. Your body needs a week or two to actually start losing the weight but it requires discipline
lets say you get a revenue stream that gives you 100.000 a month after taxes....it will take you still 10 month to become a millionaire.
you dont stop it because you didnt become a millionaire straight away.
stupid analogy, but anyway.
@@notyourdamnbusiness8795that's not how psychology works
this is probably the most motivating video i watched from this channel in months, thank you a lot, team!!!
I really glad to see guys like Mike and Johnny get so many subscribers. Everyone looking for health and fitness advice need more people like them.
Mashed avocado spread on rice cakes, that’s my secret weapon against late night cravings ... or just snacking on walnuts, almonds or pumpkin seeds. Going to bed on an overly filled stomach is a miserable feeling for me and these solutions have been very effective.
god damn, got nailed on point one! currently on a cut and I was always hungry even when bulking! at least the numbers are going in the right direction!
👏👏👏👏👏👏👏👏
This is pure gold Dr Israetel. I've watched almost all if your content and I've learnt all I know from you and I've laughed a TON.
But today you reached into my very soul.
Thank you 🙏
Needed this one, thanks Dr. Mike. One corollary of #1 and #9 that's worked for me repeatedly - if I get really hungry, I "listen to my body" but still restrict the types of foods I can consume to satisfy the hunger. I don't worry as much about the extra calories, but instead stick to the foods that will keep me satisfied, like protein and veggies. This helps steer me back in track.
6-8 are definitely my achilles heel.
Same here. But I started taking my blood sugars in the AM fasted. When I ate any carbs before bed, I woke up 115 or higher. If I eat some chicken breast and some almonds, my blood sugar never goes over 85.
7 to 10 at night for me, I always save my last meal for about 8:30pm , even 9 if I can then I'm good...well good enough I don't need to harness 100% will power only 30 to 40%
@@quentonnankivell956 Same, I time my last meal for 8-9 and if I’m craving bad, I force myself upstairs into bed. Same deal, only need 30% willpower at that point lol.
Another banger from the master Mike 👍 just what I needed and when I needed it. Lots of business travel here as well, probably the most challenging part. Those damn hotel buffet breakfasts.
Mike cracks me up with his deadpan humor, oh yea, and I learn something about diet and fitness along the way. That's a win to me. Cheers Mike!
17:00 is a minute of absolute gold
Helpful tip #8 was much needed. Close to the end of phase 1 and becoming impatient. Thank you.
I absolutely love Mike’s non-scientific analogies! Yeah they just repeat what he already explained correctly but they are just so entertaining!!
Perfect timing Doc!
Coincidentally this video has come out as I am 3 days out from completing my first ever successful diet. After years of trying to lose weight, constantly being in and out of calorie deficits for much of my adult life. finally since December 2023 I have been able to lose 8kg, and have the "shredded" physique I dreamed of, but this end goal isn't where i found happiness, more importantly I have fallen in love with the training lifestyle. I can't wait to train and progress when I go up to maintenance calories which I have unfortunately never been able to be at consistently, as I have always been trying to lose weight since starting the gym a year ago and have never been properly fueled for sessions. For those out there, my one bit of advice would be that losing weight has to matter to you, have to want it more than the temporary satisfaction other temptations will grant you. Just finished up my pre-workout oats and I am about to head for my final push session of the cut. Thanks for not just your wisdom Dr.Mike, but the top notch comedy, both of which have helped me more than you could ever know. And good luck to everyone out there and all of your fitness goals, hang in there, you got this.
The advice here is gold. Great video. This video is saved to my watch later list for future reference.
Dr.Mike thanks for this video I just got the RP diet app. This is my first week and it's been amazing 👏 so I appreciate all these tips. Iv been on the chicken and rice this week but next week is pasta and ground beef all that good stuff.
Needed this video. Thanks Doc!
This is well said. I used to eat low fat Greek yogurt and cheese and switched it to full fat. Result? Not fat gain, improved well being, recovery and gym performance. If I followed the calorie counting idea, I should’ve gained 1-2 pounds of fat by now. There’s more to it than just calories but also the quality of that food, what it’s purpose is once in your body
Taking just honest body progress photos helped me soooo much. Compare to that first day, not the last week. I still think I am really fat until I look in a mirror and remind myself 20% body fat is heavy, but lower than the average and I started at 36% six months ago. I look at that first photo and then I know I've made positive change.
I love the motivation you are transmitting
Another banger. You never miss with analogies Dr Mike
Getting shredded keeping you big as hell
18 days in on this 6 week TIA cut to prepare for Memorial Day Pool Weekend and your video could not have come at a better time as I've been feeling stuck in a rut. #2, #9, and especially #10 hit home. Thank you and I'm even more motivated to Stay the Course.
Overall, the hardest thing is to not do what your body/brain want you to do. I've been lifting weight for 8 months now and i'm not an ultra sport guy, but i've told to myself like you said "i want to get big, so fuck it this is my life now and i'm gonna lift theese weight whether i want it or not, i have goals"
What works for me is very simple.
1. Plan out your meals for the week (takes a few hours but eventually you'll have a bunch of preset weeks you can just draw on at whim)
2. Go to the store right after eating on sunday to avoid cravings, and buy everything you need for next weeks meals
3. Meal prep as much as is reasonable. I usually cook on 2 days of the week. Since cooking is often a vector for snacking it's best to minimize it.
4. Don't start eating until after 12 o'clock, because being hungry is easiest in the morning when you're well rested and have coffee to drink
5. Plan for 1 day of the week where you are allowed to eat maintenance calories. I find this greatly reduces diet fatigue. Obviously also slows progress a bit but its worth the tradeoff. Much easier to diet when you have given yourself room for the Saturday night sauna beer. But don't push it into a surplus, as that'll just be counter productive.
Note: Unles you're a competitive bodybuilder or morbidly obese, don't do too large a deficit. Anything beyond -500kcal becomes exponentially harder to maintain and will start to impact your health and muscle mass negatively.
The result is, that any given week, you only need to have willpower on 1 day instead of 7. Because you physically only have 1 week of diet calories in your house. You also don't need to do any thinking on most days because your meals are all already calorically planned.
Perfect timing. I need to get my s*** together
really needed this video, sometimes we quit right before we are there and we don't even know it.
Is it the cookies? It's probably all the cookies...
Not the cookies!! 😭
I know it's a joke but you know you can get shredded even if you eat ONLY cookies during your day ? Just a matter of caloric deficit.
@@AD-sg9tr 🤓 ☝️
@@AD-sg9tr I remember the Abs and Ice Cream guy a few years ago who lost like 30lbs on Ice Cream in 3 months. Man that must be so brutal lol
This comforts me like a warm blanket. I don't quite have these issues yet, but at week 10 right now, the brain "F*$K it" signal Mike's talking about is starting to bleep a lot, so this is very real. This video is like putting a swiss army knife of strategy in my back pocket for when that signal gets close to blaring through the logic barrier.
Sigh.... watching this as I eat a 600 calorie blueberry muffin 😥
First tab in timeline “junk at night” I feel attacked 😌🤣 Well done dropping that knowledge and educating Fouad as well!💯
As always we love you Mike and your hypertrophy app is better than paying a personal trainer hands down. That being said eating healthy and not eating shit and chemicals is common sense.The real problem is that people are lazy incompetent and lack any sense of discipline
My tip for chicken breast: experiment with dry rubs.
You just cover the chicken in dry spices before frying.
My fav combos are paprika/cayenne/garlic/thyme and curry/cumin/powdered ginger.
Find your own fav combo, the sky is your limit^^
My tip for snacks in the summer:
dairy-free ice 'cream' like sorbets, etc have comparetively low kcal.
greek youghurt with kiwi or other fruit also slaps.
years of fasting got me very in tune with the difference between hunger and cravings and that makes dieting not all that complicated for me these days
I have a harder time with the mass accumulation phase and have to resort to junk food, but I remember Dr. Mike says it is okay as I am slamming full bags of chips and family pack Sour Patch Kids on weeknights. Thanks Dr. Mike!
The day my dr told me I had to stop dairy and gluten I got home and cried for like 5 hours 😂. My entire life was based on dairy consumption. Milk was my favorite beverage and cheese sandwich my favourite food.
I really felt the "you are in the galactic prison, there is no hope, abandon it". I felt that when I stopped eating my favourite foods. I stopped those 5 months ago and it's like those foods don't even exist. I sometimes feel like I went to an alien planet and the food is toxic 😂.
It's like "food seems familiar, but remember this is poison".
I had massive cravings for cake once, it lasted for 2 weeks while I desperately researched a gluten free vegan cake I could eat. I ate some and everything is good.
I am in a maintenance phase, this diet has been one of the hardest things I have ever done. I feel great, though
Keeping lots of fruit as snacks always helped me, really hard to overeat apples, berries and oranges.
Super helpful for me right now. Thanks, Dr. Mike!
Heres my diet plan. Eat healthier as you progress and stay under tdee a substantial enough amount of time to maintain coloric deficit. Extremely open and easy to stick to with the wide option of choices I have avaliable to me. My dietary restrictions are far more financial than dietary now.
Great advice, and I don't care what anyone else says, you're analogies are golden, and these are peak analogies right here!
Tip 11. Youve been dieting for way too long and need a diet break. 4 to 8 weeks increase calories by 500 to 750 calories. Also have an occasional night out or get a pizza (or whatever) with some loved ones snd relax. After two months get back on your grind. Once you get lean lean the first time its ALOT easier to get lean a second and third time.
Appreciate your videos and the core message you deliver. I've watched about 4 so far. The humor and pop-culture is great at sending a message, versus just reading off data like a monotone robot. Helping me stay on track and finally shake this last ~20 lbs.
Casein powder is like a magic pill for dieting. 40 grams will make you full until afternoon without getting hungry, and 60 or 80g will fill you for the whole day. Casein is to Whey like steak to a chocolate bar in terms of satiety. Works best not as a shake, but rather a solid-ish dish, for example mix 40g Casein with a bit of yoghurt, some milk and an apple. Don't add cereal or anything else.
Catching this video after I completed my 8 week fat loss through the RP diet app. The push through that Dr. Mike described is 💯% accurate. I got mad and was ready to quit, but I looked at my errors and fixed them. From there the shedding began! During travel, the food scale was helpful.
That ad cut was perfect
Coming from Jiu Jitsu, Yoga and 18-24 hr fasting my fat ass gut finally went flat.. when I started lifting January with protein shakes all of it went back to my stomach and nothing in muscle size.. I have a trainer so it’s at least 3x a week at Golds… quitting the protein shakes now , I was much happier before the protein shakes.
It helps a lot if you've done successful diets already in the past. For me at this point, it's a process I'm very familiar with, and the most valuable benefit of that is the certainty I now feel about the results that will come. Just this week, I was stuck at the same weight on the scale for many days in a row. But I knew from experience that my current calories ARE a deficit for me, and if I just stick with it, it's gonna break lower one of these days soon. And then, sure enough, today it was finally lower on the scale, confirming that I'm right on track.
The analogies were on point today 💯 Thanks Dr. Mike
@TopGravityTransformationwhats Up with you
Learning to enjoy the feeling of an empty tummy and associat that with good feeling helps alot
the use of sauces and not cheap meals, has been such a pro tip
One thing that has worked for me is drinking a glass of water first when I feel hungry, and then eat. But the most effective one is EATING SLOWER. Smaller bites, chewing for longer, enjoying the meal over a 20-30 minute span and not just destroying the food in 5 minutes.
I needed this 💯
Another tip is to prep snacks and 'off plan' eating. It's easier to convince yourself to choose the healthy option rather than muster up the willpower to make something healthy. Cut up carrots with peanut butter, overnight oats with fruit, hardboiled eggs for example. It might not work every time, but if you can avoid 75% of your junk food pantry raids it's good.
Good advice, subbed.
09:27 - Best roast I heard in a long time
I’m definitely more of a at night hunger person. Since I started eating WAY less in the morning I can have a high protein tasty dessert with my dinner and that’s exactly how you can prevent eating a shitlod of crap at night even if you’re dieting. Great tips!
I traveled 9 weeks of my 16 week prep for a natural men’s physique show. I got to 8.5% BF eating in restaurants & hotel rooms. It can be done.
For years I fought against the idea of eating calories at night because everyone said not to go calorie heavy at night. I finally just listened to my body. I lost weight without changing the content of my diet. I ate little in AM, little more at lunch and most at dinner. This also allowed me to stop midnight snacking and late night cravings that tortured me. Then when I actually changed diet it was amazing. It was years of torturing myself! He 100! Right! Every body is different!
I also lose weight on vacay because my stress is down!
"0 DARK:30" Means early in the morning, before sunrise, when its still dark outside. The military use a 24 hour clock, so 3:30am is 0330
The timing of this video is so perfect. Started the cut around the middle of March, right now it's tough as fuck to stick to it. Even doing it slow, aiming for 1 to 2 pounds a week (started at 215 post-bulk), and getting past 205 is killing me. The muscle is there but my lifestyle and food intake is sabotaging the summer bod.
Gonna try to switch up the food variety and eat later.
A craving for junk food is very similar to a nicotine craving. Most cravings pass in about 20min… it’s just the longest 20min of your life…I gave in last night and felt like crap. Thanks for speaking truth and helping hold us accountable!
Thanks for this video. You have transformed my training and now the last frontier is diet.
9:20 man that influencers analogy hit home. 90% of these influencers especially females are adults still having the mentality of a highschooler. I'm 26, yet I feel double their age...
don't underestimate veggies! I know it sounds cliche but its so true. Eat a kale salad before your meal and the fiber will help fill you up.
Also adding frozen veggies to stir fry or something like that adds nice flavor and volume.
Alcohol always destroys my diet. Always the next day I eat like a pig to feel better smh. Just get back on track. One flat tire 🛞, don’t poke holes in the other 3.
Love his diet advice 💯❤️🔥. Thank you!! 👊
if i am hungry at night, i just eat one of my meal preps. That is a whole meal, but my interpretation is' - if i am that hungry to wake up seriously hungry (not just "wanting" to eat) my body needs more energy. And it works. Healthy, satisfied, weight still does what i planed. Last time i woke up at night was due to miscalculations in my melaprep (not enouhg in it). So trust in your body that works, too. ;)
That advice of eating simple and boring is really effective, I'm 6ft, and las november I was over 96kg, I started dieting this way, and no cravings at all, you eat because you have to, although Dorito crivings are always there. By February I was 85kg 🎉. That diet plan and 5 gym days a week are really efective and you can put on a lot of muscle. Now I started creatin monohydrate and my weighthas spiked a bit, but I still look great in the mirror 🎉. These are amazin advices Dr Mikr, thank you so much.
0 dark 30 is military slang for an unspecified time between midnight and sunrise.
Love your channel Dr Mike!
I’m 5’ 11” and at my fattest I was 210 lbs back in mid December. I’ve lost 25 lbs of fat so far from eating healthier foods. Everyday for breakfast I eat 3 eggs or protein pancakes (and low calorie syrup)…and also 2 Turkey sausages. I used to eat a small bag of junk food chips everyday like 400 calories and since replaced that with quest protein chips 140/150 calories and 18 grams of protein. I also have a sweet tooth and used to eat ice cream wayyy to much but instead everyday I eat two cups of Oikos greek yogurt and a scoop of protein powder with mixed berries-for 400 calories and 50 grams of protein. Add in a protein shake for 160 calories/30 grams of protein everyday and I get 135 grams from quick and easy tasty food. And I eat whatever I want for lunch/dinner just about but keep it under 600 calories and have a protein in both of those to get around 160-200 grams of protein a day. I actually don’t get hungry anymore since I’m eating so much protein.
Everyone talks about walking for fat loss because it keeps cordisol low and burns extra cals with no real recovery cost.
But it's also effective at regulating ghrelin and overall hunger cues. So when you combine the extra calorie expenditure with curbing hunger, it really is awesome.
Re: point number 1, I find a lot of that for me is boredom. Cutting out the amount of TV I watch and either doing some work in the evenings or going out more even if only to walk or fuck it even doing puzzles and shit means I don’t find my mind wandering to food in the evenings, or maybe it only wanders for like a 100 calorie snack instead of a Dorito binge
Unflavoured rice pudding is a big hungerstopper too. Tastes like cement
Another thing that helps mentally IMHO is to understand that success is usually preceded by a series of failed attempts. Just because you slip up doesn't mean you can't get right back on that train. Just don't get derailed completely 😂
I love you Dr Mike + your content + your humor
Seriously man, learning how to cook a little bit and learning what foods go good together can really open up doors for as far as having variety of diet foods available. I love to cook so its not a stretch for me. A sous vide for meal prepping proteins is a S-tier move 👍🤌🤌
I’ve heard Dr. Mike allude to the role that calories play in conjunction with protein for hypertrophy. Hence why it’s important to bulk for optimal muscle growth, but is there a specific mechanism by which calories interact with protein to optimize hypertrophy? For example, in a deficit, why isn’t consuming your daily protein intake enough to build more muscle? Where would the tissue come from?
Yes, I read that in too low of a deficit, the body will not use the protein to build muscles
I think I will never get shredded because while I enjoy lifting, and cardio, I'm also royally annoyed by everthing diet wise and I simply cannot afford to have a complete separate diet for my needs, separated from the rest of my family I mean.
I think I'll try to limit carbs as much as I can, intermittently fast, and call it a day.
It's crazy to think how important psychology is when it comes to dieting
I think another factor that leads people to quit is an ego defense thing. They fear failure, so they quit. Can't fail to reach your goals if you have none, right?
Oh man RP ad caught my off guard 😁
I'm female in my 40s... I find that the lower in body fat I am, the easier it is for my appetite to regulate. Is this related to hormones in the fat? What also helps to get rid of cravings altogether is... NOT eat anything processed. Sure, that sounds drastic, but it works. I eat only whole foods, and I eat however much I want. And I always eat reasonable amounts.
Which leads me to wonder... A first step for anyone overweight trying to lose fat would be simply get rid of the packaged foods. Don't keep them in your house. Eat as much as you want of the food you make on your own. No limit. That and prioritizing sleep and doing nothing else different, wouldn't that work to start?
Finally... Can the obesity epidemic be cured by sleep?
Gonna try 1 and 5.
Thanks Doc
Great video. When I'm on a cut I like to fast one day a week (no food from dinner on Tuesday to breakfast on Thursday). I find it a sustainable way to loose around 400g a week. I find that I wake up 'normal' on Thursday - not even hungry and eat normally, as where if I skip breakfast and lunch and then eat dinner on Wednesday for an 18 hour fast I can't control my eating at dinner time. I know there's nothing 'magical' about fasting, but I'd rather get the all pain over and done with in a day and then have 6 normal days rather than be sad every day.
Dr.Mike nearly turned in to uncle Eddie Abbew at 7:20 🤣🤣
This channel has the funniest ad transitions istg 😂😂😂
If you want to make your egg whites taste a bit different, try adding a can of kippers (smoked herring) to them. I will usually have a can of kippers, 300g egg whites, over rice. This is around 500 calories while shooting in 50 grams of protein. Tastes pretty good, adds a unique seasoning instead of hot sauce or whatever
We have to control our thoughts. It all starts in your mind. Discipline. Great video. I play these games with myself and must resist.
yea my issue is that i feel like I'm eating nothing all day, I'm tired all the time and have no energy, yet Im not losing any fat
a quick tip I have for snacking is fruits when dieting, almost no calories for the amount of volume you can eat, rather satiating depending on what fruit you eat and honestly tastes quite nice as well. The biggest downside is the shelflife compared to crisps and stuff but for me at least, a single mango or pineapple is enough for snacking and its literally almost ignorable calorie-wise.
Video came just in time for me to watch while doing my bulk meal prep. Good shit
Great advice as always Mike. I have definitely cleaned out the pantry out of frustration in the past 🤦🏾♂️ Travel wise a nice hack is the Starbucks turkey bacon egg white cheese sandwich. 17/28/5 225 cals. 2-3 of those, taste good, temporarily stop you from gnawing off your arm, there’s a Starbucks almost everywhere. Similar scenario for McDonalds filet of fish sandwich no tartar sauce. 15/38/9. Perfect? No. But you def can limit the downfall
I have the "eat good until I NEED to eat all the food available in my house to quench emotional hunger" kinda urges. Chewing gum helps a lot, just like when trying to stop smoking. If I have something minty in my mouth that is chewy, I don't want to eat