Hey Dr Mike, just wanted to let you know I’m down 27lbs as of today from following the advice in your videos. I’m at about 13 weeks of my fat loss phase and am about to gradually shift into maintenance. Thanks!
Impressive cut. I'm 4 weeks into a 1.5 lb/week cut and am feeling the diet fatigue pretty hard. Going to push for two more weeks before switching to maintenance for a couple months.
I’ve been following RP for about a year now, and it has helped me lose 130lbs in a year, from 330lbs to 198lbs. Maintaining strength training, I’ve managed to reach about 15-17% body fat at 6’ 198lbs as well. Props to RP team for the great information and motivation! Thank you!
@breakthecycle5238 no, that's a different camera effect where a filmmaker makes two things look like they're a similar size or an exaggerated size by having one subject closer to the lens and having another subject further away from the lens, usually at a unique angle. It's how they filmed a lot of scenes in Lord of the Rings to make Gandalf look enormous next to.the Hobbits, even though the actual actors aren't that far apart in size.
I really love how he delivers this information with so much empathy and doesn't sound like a salesman. There's no fear mongering, just genuine advice. Super inspirational for us who want to carve their own fitness journey by collecting information from various reliable sources. This is truly peak fitness information. Great job salesman Mike! (hehe)
I went a head and signed up for the coaching option. I have not taken fitness seriously ever. I am 35, and for a few reasons fitness and health became serious to me. I love my experience with my RP coach. Don’t need to think, just do what they say. After three weeks I am twice as strong as I stated. The coaching is great. Just set it and forget it. I have been unsure about my form on some of my lifts, and my coach gave the feedback I need to nail it. The diet is easy to follow. If your someone who can follow instructions and want results, just hire these folks to tell you what to do. My eight year old son is become super interested in what I am doing, and has been doing exercises along with me. I hope to set him up with knowledge and interest in prioritizing fitness and health.
As older people, we really forget how active we were in our youth Vs adulthood. As a 20+ year weightlifter and naturally active personality, I'm in great shape at 45. But man, I miss my younger days in the 90s when I was in highschool. All I needed was my PE class 3 days a week and playing a pickup games of basketball in the gym during lunch period. Then, we would play even MORE sports after school and weekends... and we walked or biked EVERYWHERE. We REALLY were nonstop. I never had to worry about calories. Now, if I look at a package of pop tarts I instantly gain 5lbs.
I just tend to look on the bright side of things, yeah having a fast metabolism is awesome but atleast now I get to have mass on my legs and calves (calves is a much harder issue though)
@@AscendVaeh adulthood can come with time constraints that you didn't have as a younger person, it's possible that they can't work as hard anymore because of other obligations. not everything in life is about being cut lmao
Went from 70kg to 60kg in 5 months, put on a lot of muscle and am so much stronger on all my lifts. I can see my abs for the 1st time in my life 😭 I am now also ravenous and sleep deprived and "braindead" 🤣 and have just started my slow gain phase. I am so greatful for this channel, Dr. Mike, thank you so very much, for the invaluable knowledge, for the jokes, for having contributed to a huge positive change in my life.
I'm in a somewhat similar boat. I went from 260 lbs to 130 lbs (43 female 5'8"), but then up to around 140 lbs over 2 years with intensive training. I am so hungry all the time it's insane. I can see my abs, my shoulders/back in particular are huge (I don't want lower body hypertrophy), but I am just RAVENOUS. I track everything and I've been in a surplus for a while but I'm not putting on fat, just a ton of water/inflammation, and a little muscle. I was fat my whole life and had no idea what hunger was. That is what is just wild to me. Literally had to be low bodyfat to discover what hunger feels like, and it sucks.
Down 31lbs, 4inches off the gut and counting 7 months... caloric def, food scale, target 4 weight lifting sessions a week. Phases of dieting hard and maintenance has all helped alot. Consistency and the mind fckery is worth it. Thanks Dr. Mike great content.
Yeah thats similar to what I do except it hasnt even been 1 month yet lol. Weights 3 days a week, counting steps, caloric deficit, weighing my food, and getting my protein in. Without prioritizing my protein, this would be so much tougher. Goal is 15 percent BF
Dr. Mike, I am a beginner lifter and I am helping my girlfriend with her weight loss journey (she asked for help I'm not an asshole). I just wanted to thank you and your team as I have done the majority of my research for both her program and my own here on your channel. You're great and I love you.
You know what's pretty amazing Dr Mike? I've been following you and RP for many years now. Did the diet templates on the old Xcel sheets way back, and used the RP diet app for many years. And in the end, I've essentially reverse engineered this Simple Science Diet myself just via my experiences with RP protocols. A couple of things I learned about myself over the years that have lead to this. 1) my body really takes more than a minor calorie deficit to get moving, so I usually end up wasting the first 2-4 weeks on the diet app not losing weight as I'm kinda waiting on the weigh ins and weekly check-ins to be calculated, the app to do its adjustment, and then weigh in for another week again and see. So from the experience of many diet runs I already know I need to just jump right to a bigger deficit. At a minimum what would have been the old "Cut 2" tab, and sometimes almost all the way to the "Cut 3" level depending on how long I've recently been dieting. And 2) while I CAN go super hardcore and be faithful to the diet for 12 weeks, it almost always leads to so much diet fatigue that maintenance is a pipe dream and I just end up wanting to eat the world and say fuck everything, I don't even care about being lean anymore. The result is I've basically ended up with this two phase approach basically just like what you've described here with "the grind diet" phase, where I go immediately to a pretty hard deficit. I do have about 2 levels of minor calorie adjustments I can make but it basically equates to "I can have carbs with breakfast" vs "I can no longer have carbs with breakfast" in their degrees of calorie reduction. And "the chill diet" phase which is basically most of the same diet foods and structure but now I get to have carbs at every meal, and maybe some pizza or a burger once or twice a week. And I keep it to 6-8 week blocks and almost always it's real life situations that determine the phase. "I got a road trip for work 8 out of the next 12 days. Chill diet time". "I'm at home and in the normal groove, time to grind". "Kid's birthday party and family in town all weekend, chill time." And this has served to allow me to sustain "dieting" (meaning big picture, broad scope) for much longer, with much less diet fatigue. But it's interesting that the only way I would have come to these conclusions was via the more rigorous highly detailed experience I got via the app and cut templates previously. Anyways I've really enjoyed this series and it just goes to reinforce that I'm doing things correctly because you basically outlined everything I've ended up doing on my own the last year or so. Great content as always 💪
I freaking love the RP channel. Gonna buy this when I get paid next. Been dieting for about 7 months, took a break for a few weeks in the middle, but I think its time to chill again for a little bit and finish strong.
The taking out the trash, coming back and bending down under the sink to get the new bag, floof it back up to line, and replace the trash can example was TOO real. Cause I just did and felt that, except I'm not on a diet. 😂
The zoom out effect Dr.Mike's talking about around 4:30 is the dolly zoom(goes by different names). Occurs by changing the zoom of the lens while simultaneously moving closer/farther from subject
this is one of the best advice I've run into, I struggle with this, mostly people chalk mine up to my vintage but I know it's because I'm not doing things right. This timing information is amazing, tyvm!
Holy shit, I've had every symptom of diet fatigue for about two weeks. Most of these symptoms are to be expected, but I had no idea that diet fatigue was causing my early morning awakenings.
I followed Dr Mike's advice quite losely for 4 weeks and I'm already down 3kg of body fat. It is the very first cutting phase of my life and I'm lovin it!
The insight of alternating a "grind diet" and a "chill diet" is especially helpful and relevant to me. I'm about 10 weeks into a fairly aggressive cut, trying to hit 8% bodyfat for the first time to see if I can make that my new floor, bouncing between that and ~12% for future bulk/cut cycles. In this past week I've finally started to notice significant impact on my performance, starting to miss lifts and occasionally have worse sleep. Yesterday at the gym after failing squat I decided it was too much and it was time to start reversing, but then I realized I could just add back ~400 calories a day and still be in a small but still meaningful deficit, so I'm going to try to close out strong (assuming performance doesn't continue to suffer).
Yea, Im with you. 37 6ft Male, started at 120kg, now 100kg after 3-6 months. I had to aim for 1500-2000 calories a day to get results. I have Hashimoto's, I probably eat a bit less than most people. First 15kg was pretty easy actually, but results have slowed a lot after that. I watched Mike when I hit a plateau. I took a break (ate like shit for a week), then 2 days back in the diet, had lost more than I was before the binge. Pretty happy with the channel. Anyways yea, Hashimoto's, is not so bad when dieting, all the same principles apply, and I haven't felt handicapped so far
Being on a big cut is so tiring that once I climbed up the stairs and just laid at the top for like 10 minutes. Not even on my phone, just staring at the ceiling
My husband and I started following Dr Mike late last year. My husband is down 30lbs (first successful diet of his life!) and I'm down 18. The idea of maintenance was a game changer for me
I've been on the chill diet train since xmas and down 40 lbs. I haven't hit diet fatigue yet. Kept up my endurance cycling but made sure to get 10k steps daily and added weight lifting, game changers. Bought the beginner bundle, great info. Helped me on my last work trip to eat right and stay on track.
I halved my weight a few years ago. My weight went down from 142kg to 73kg. My lowest weight was 69kg but it felt wrong. My perfect weight is 73kg-75kg. That's what I feel best with. For starters I began with a week of fasting. No food at all. This is NOT(!) perfect for dieting, but it resets your tastebuds and teaches you when you got an appetite and when you're really hungry. I upped my calories slowly over 2 weeks and stopped when I hit an estimated deficit of 500 calories. I could sustain this until I reached my goal. Surely I lost a lot of muscle mass, but I wasn't very muscular to begin with. But you look better when you hit your weight goal if you lift some weights. Still feel great.
Oooh now I understand why I've been waking up so early and got frustrated that I couldn't fall back asleep. 5 weeks into fat loss and I didn't know it was an expected side effect, the hunger and energy issues are totally manageable but the sleep deprivation is a real pain
This video was really interesting. I lost 85 pounds in 2018 doing a hardcore keto diet for like 11 months straight. I definitely powered through some diet fatigue lol. I kept most of it off until 2022/23 when I started hammering down the beers. I have less of a hill to climb this time, but damn does it suck to climb the same hill twice. I love all the technique videos that make me feel confident in my training. 4 weeks in and no burn out, only more desire to make that change.
Hey Dr Mike, hello from France, I watched a lot of your videos, follow your advices, subscribe to RP diet, I lost 50 pounds already and I never been in such a good shape in my entire 40 years of life ! Thank you the time you take to educate us ! Merci 😊😊
That thumbnail is gold baby lol I actually stick to my diet through the weekday and when the weekend comes and the wife wants to eat. Thats when i stuff the shit out of myself. Then weekdays back to my schedule and it kinda works out because the weekend meals seem to compensate me for the week so holds me off and i stick to a 3 day upper lower everyday and works out well for me. Some week i gotta go deload to recover but its helped me cut down from 200 to 140~ and its been pretty stable there. I do find myself plateauing a bit based on some your other videos of grip being a factor so ive been switching that up with grip methods to keep pushing. Love all the information you provide because everytime Ive had an issue. You have the answers somewhere on your channel. Thanks for the great content
Hey, Dr. Mike! Dropped 40 lbs of fat this past year because of your videos. Went from 187lbs to 147lbs. I’m primed to start my first bulk, but I really want to see if can get to 10% bf first. I’m hovering around 14%-13% now. Keep up the awesome work!
Thank you for some how always reading my mind and posting the exact topics i need to research, this is the phase I am on after a year of muscle building, and this video is exactly what i was needing to know!
Me and a friend have been cutting for almost 4 months next week. No cheat meals and maybe 1 day a week a little closer to maintenance. The big key to not burning out has been not going into a massive deficit for the whole time. I’ve been eating 2200 calories a day so can easily make healthy versions of pizza, burgers, pasta etc so I don’t really feel like I’m missing out on anything. Will have lost 35 pounds and be sub 20% body fat for the first time since early high school. Gonna have a celebratory cheat day and back on the grind till August/September till I get to 15% body fat and start my first bulk.
I started my fat loss phase January 28th, it’s now June 24th and I’m down from 280 pounds to 209. My end goal is 195 pounds. Dr mikes Videos have been imperative for keeping me “obsessed” with my future physique. Thanks for doing what you do.
I find that eating a lot of carbs helps especially round your work outs. In the morning things like porridge and then for a pre post workout meal maybe some bread and a pre workout meal pasta. In the night have protein and fats like a homemade chicken base pizza. Flatting the chicken like a parmo then put things like peppers, onions and mushrooms on with some grated cheese. So start to mid day loaded with carbs and protein but more protein and fats for the last meal. I’ve got my own decorating business and I work my bollicks of while hit the gym 3 days a week. It’s horrible the cut phase.
Just wanted to chime in Dr. Mike, in that your channel is a treasure trove of information (and funny obscenities). I've loved tennis for a while now, and only recently started getting back into it. As I progressed and focused first on technique, I started getting to the point of having an acceptable technique, but it broke down quickly if I wasn't able to get into position to hit the ball with it, so I started working a bit on fitness first, losing weight. I'm 20 lbs down, (and some 15-20 lbs more to go) but I found some of the reaction videos and well, here I am. I already had started on some calesthenics, but I've realized, even though I'm far from an acceptable level, that I'll be best served by some hitting the gym. In my 40 years alive here, I've never looked forward to the gym, but here I am, having a goal (something you mentioned) has been very useful. For posterity my goal is to, in 30 years, be that grandpa looking dude that can kick anyone's ass at the tennis courts. There are some shorter term more ambitious goals (return to a tournament, win tournament, progress in local league, etc) but any progress should be towards the LT goal, which should be hand in hand with having good overall health, and good mobility, so if my kids end up finding someone and starting a family, I'll be here for that and running after those kiddos. I've already downloaded the RP app, and once I can do a few more series of body weight squats here at home, I'll be going out and looking for that gym membership.
Been dieting for 3 months and have shed about 15 lb, started out about 19-20% body fat. I'm just now starting to get diet fatigue, mostly my sleep is starting to suck and I'm getting more irritable. I've never been super lean and I'm approaching my lower level set point where I usually stop dieting, so I'm trying to stay the course to get through this plateau. I'm hoping to get close to 10% body fat for the first time in my life. Still have a ways to go, but I'm sure I can get there. I'm going to keep it relatively chill to maintain my sanity and still enjoy life, there's no competition or anything, just to lean out after massing slowly for about 7 years. Visual results are very motivating and getting a lot of compliments, so some external validation helps lol. I'm still gaining strength on most of my lifts or at least not losing any, so I'm sure I'm retaining most of my muscle (if not building some in my weak points).
This video came just in time bc i have insomnia and was really feeling the burden of this diet...i originally wanted to take a break when I was 10 pounds down, but i gotta listen to my short-circuting brain and chill it out
I'm down about 15 pounds from a so far 9 week fat loss phase and really feeling it hard. Got one more week left of hard dieting, then my summer vacation starts and plan to chill diet for at least 6 weeks, so being near that diet break will also help you push that last little bit.
I’m on week 14 of the grind diet. Diet fatigue is still mild and I get 20,000 steps a day. But I know I need to start preparing for the chill diet soon.
As the proud owner of a perfectly executed dad bod, I gotta give you and your videos credit for delivering the info in a way I wanted. I've wanted to get in shape for a while now. Tried a few times but nothing serious as typical. Any time I did my homework I'd get burned out on the macho man info or the weeding through the snake oil claims. But your content has given me the info I wanted in a manner I appreciate and has motivated me to take a more serious approach at getting in shape.
great timing mike, I just ran into the metadore study and wondered what you in RP think about it and the grind / chill diet sounds just like the metadore protocol! Thanks!
great video and to the point, The begginer bundle looks like a gem. hope you have them lambos you need so much. your content is super great, Thanks for your contribution and help in the change process.
Just about to end a 40-week diet. Much longer than I expected because that psychological tax of dieting too long can be rough man. Sure, I’m down 38-40 pounds, but probably lost about 10-15 pounds of muscle in that span because after I should have stopped I just cared about that scale and why I wasn’t thinking I was looking as much better as I should have. About to go on four weeks of vacation because I keep saving as much as possible year over year so I think it’s the perfect time to chill diet, no weighing, and then bulk some muscle back to hit it properly this go around!
Some bodies adapt more than others to calorie deficits. I'm just now going through this now. Starting from a point where I wasn't gaining or losing weight for some time, I ate exactly the same food, but cutting the portions by 30%. No calorie counting needed. Simply eat 30% less of what I had been eating for a year. Counting sloppily, my intake is around 1300 (I'm 5'10" male 180lbs). The hunger I felt the first week is hard to describe - incredibly powerful. Couldn't sleep, it was hard to work. After three weeks I was regularly having vivid dreams of eating. After 2 months the hunger is a bit less but still hard to deal with. I also added 20 minutes of cardio 5 days a week where I pushed myself every time to beat my performance of the previous time. The calorie deficit from my starting point was definitely above 700. After two months of this psychological torture I weighed myself and found I had GAINED one pound. I did a bunch of blood tests with my doctor just to make sure there wasn't an underlying issue, and the results were perfectly normal. Human bodies, it seems, are not as simple as a coal furnace. Some of us have more adaptive bodies that can cope with changes.
When I wake up early and can't fall back asleep, waking up is often this wonderful sensation where I don't have to exert willpower at all, I just find myself suddenly fully awake and alert. I wish there were ways of achieving that without so many downsides.
Man what helped me was a lifestyle change. It’s a lifestyle choice to decide to get the unhealthy options. Be the weird, healthy one. “Why would you do that” can be answered with “I’m gonna feel so much better tomorrow” and that is how I defend drinking bud light at parties
I’m chillin, back on the bulk. Next 12 weeks should almost kill me, feed, re feed, push harder, change it up at 6 weeks, then maybe cut a bit if needed. Awesome. Cheer Dr. Mike.
In gamer terminology, the effect you describe at 4:40 would be "raised field of view (FOV)." Since your eyes see in a spherical field around you, translating that to a flat screen isn't perfect, so things at the center of the screen look super far away and the edges look distorted and massive. It's similar to how a Mercator Projection works. If you've ever looked at a map and wondered why Alaska looks bigger than the entire United States, it's because the Mercator Projection flattens the globe into a rectangle and the northern and southern extremes get inflated like my glutes after a Doctor Mike workout.
So many videos online regarding getting lean and none of them seem to refer to the average person that has a normal social life. The hardest part of getting lean in my opinion is, hands-down, having a social life. I will be training hard on a slight calorie deficit for 3 months, managing to put on some muscle while losing approximately a kilogram per month, only to go for 2 weeks vacation and gain all these 3 kilos back. Knowing that my next vacation is in 3 months, I will go again into this cycle of lifting in a deficit, losing some weight, however lowering my metabolism, and getting these kilos back quickly during the next vacation (since I don't increase my calories gradually but I immediately indulge into vacation mode consumption of food and drinks). Ironically, I manage to: - never eat enough when I train hard - always bulk on food when I don't train (vacation) Please tell me that I am not alone in this :p And also, if you have any advise, i would love to hear, since I feel like I am chasing my tail.
I'd be curious to see the topic of sleep discussed a little more in depth in terms of what constitutes having poor sleep, or when your sleep tells you you are either doing too much work, or eating too few calories. Is one night of bad sleep enough for concern, 2 days in a row, more? And are there ways to identify why you are sleeping poorly? For instance would this affect how long it takes to fall asleep, how long you stay asleep, etc?
Watched Coach Greg’s video about you risking your life to do a bodybuilding show. Idk about anyone else, but imho you’re a gem. Please don’t put your health and wellbeing at risk for the sake of more money. I’m sure your family would also rather have you around than money for a Ferrari.
Back here to understand again how diet fatigue works since I've started working as a janitor for 3 weeks, eating more, sleeping at least 9 hours, yet still being fatigued. Although the Sundays waking up earlier over the normal night shift fs me up. Fortunately, I've recovered and started working out again yesterday, but I gotta manage in not getting diet fatigue again.
Wow, you just perfectly described my issues, especially with sleep. I’ve not been getting enough sleep for weeks and yesterday, I ate a big ass red robin burger - 1st maintenance day in months. I was able to get a full night’s sleep last night.
Down 40llbs (expect a significant % was water) since Jan. 15 more to go. May was a maintenance month (waking up hours early was me). Only made it this far while building muscle and not dying of hunger due to your advice.
Thanks to Dr Mike's and RP team's videos and products, I've been able to drop 65lbs in 9 months with a science based approach. I had a fair share of misconceptions about dieting, and some areas I was just flat out ignorant. In hindsight, I feel cheated myself and others weren't taught this stuff in school to better prepare us for the food landscape modernity has provided. Better late than never as they say, and I'm grateful RP exists to pick up the slack and educate and prepare us in these areas.
This video is fitting since I just came off a fatigue diet (was on it 6 weeks) lol I'm now chilling after a few days so I'll be back on the grind in 2weeks since I'm in a better place but I'll make some macro changes and intake changes then go back on fatigue
Dr Mike, I’ve been going by your advice and so far it’s worked like a dream. The only thing I seem to be struggling with is meeting my protein intake goals. Any advice? I make every protein rich meal I can and take protein poweder but still seem to be coming up shy just from a lack of hunger
I changed my diet about 8 months ago. I'm only 5'9" and weighed 330. I'm down to 268 at the moment, with another at least 60 to go. Some days I weigh more than the previous, but overall I see the progress and don't let those days bother me. Eating better (a lot lot lot less fast food, no soft drinks at all) and just being a little more active and I'm seeing progress. It's a marathon for sure, but just gotta remember whey I started it.
Ive been on a deficit from february with 2 cheat meals that still benefit my macros up to now. Lost 12kg and aiming to go to 10% body fat or close to it. Im still going strong but yeah i can feel fatigue creeping up to me. Not here yet but its coming
I'm about to start a diet but I'm wondering how much I should (need to) reduce my activity level? I guess in a way it will happen naturally, but I'm wondering to which extent I should force myself to train if I'm not feeling like it on a calorie deficit. My weekly training schedule is the following: 2-6x BJJ, 2x JJJ, 1x Judo, 1x Wrestling, 1-2x Weight lifting, 1x Arm-wrestling. (usually spread over 3 really intense days, 2 easy days and 2 recovery days + deload every 5th week). I've been consistent with this for multiple months and getting really great results regarding strength and fitness, but I'm sitting at around 28% body fat. So I want to go on a diet and just want to know how much I would realistically need to compromise my training while I loose the fat.
Hey Dr Mike, just wanted to let you know I’m down 27lbs as of today from following the advice in your videos. I’m at about 13 weeks of my fat loss phase and am about to gradually shift into maintenance. Thanks!
Bro now way I'm 27lbs down today since April first. Good job homie keep going!
Let's go!!! 2 lbs a week is brutal. Just remember, it's a marathon not a sprint.
Looks like a lot of us are on the same journey, keep it up
Impressive cut. I'm 4 weeks into a 1.5 lb/week cut and am feeling the diet fatigue pretty hard. Going to push for two more weeks before switching to maintenance for a couple months.
@@cmckeen1 whatever it takes to keep up the motivation, I hear you.
I’ve been following RP for about a year now, and it has helped me lose 130lbs in a year, from 330lbs to 198lbs. Maintaining strength training, I’ve managed to reach about 15-17% body fat at 6’ 198lbs as well. Props to RP team for the great information and motivation! Thank you!
hell yeah brother, In 6 months I have lost almost 30kg so far, from 123 to 94 as today, RP is great!
Great job brother!
@@hayderrp let’s goo! Keep it up!
Good shit!
Hell yeah, man!!
4:30 That's called a dolly zoom or a vertigo effect. I love it when movies do that!
I always thought it was called forced perspective 🤔
@breakthecycle5238 no, that's a different camera effect where a filmmaker makes two things look like they're a similar size or an exaggerated size by having one subject closer to the lens and having another subject further away from the lens, usually at a unique angle. It's how they filmed a lot of scenes in Lord of the Rings to make Gandalf look enormous next to.the Hobbits, even though the actual actors aren't that far apart in size.
I get that effect every morning when I look at the door as I leave for work.
Or a "Zolly" shot. :D
Made famous in movies like Jaws. It is a cool effect, very easy to do even on your phone!
I love how the symptoms of diet fatigue described resemble those of depression to some extent.
I really love how he delivers this information with so much empathy and doesn't sound like a salesman. There's no fear mongering, just genuine advice. Super inspirational for us who want to carve their own fitness journey by collecting information from various reliable sources. This is truly peak fitness information. Great job salesman Mike! (hehe)
Aww thank you! .... NOW GO BUY STUFF! LOLLL JKJKJK - Dr. Mike
I like your PFP
I find that eating fruit between meals helps keep you consistent and helps keep you from junk eating
I went a head and signed up for the coaching option. I have not taken fitness seriously ever. I am 35, and for a few reasons fitness and health became serious to me. I love my experience with my RP coach. Don’t need to think, just do what they say. After three weeks I am twice as strong as I stated. The coaching is great. Just set it and forget it. I have been unsure about my form on some of my lifts, and my coach gave the feedback I need to nail it. The diet is easy to follow. If your someone who can follow instructions and want results, just hire these folks to tell you what to do.
My eight year old son is become super interested in what I am doing, and has been doing exercises along with me. I hope to set him up with knowledge and interest in prioritizing fitness and health.
As older people, we really forget how active we were in our youth Vs adulthood. As a 20+ year weightlifter and naturally active personality, I'm in great shape at 45. But man, I miss my younger days in the 90s when I was in highschool. All I needed was my PE class 3 days a week and playing a pickup games of basketball in the gym during lunch period. Then, we would play even MORE sports after school and weekends... and we walked or biked EVERYWHERE. We REALLY were nonstop. I never had to worry about calories. Now, if I look at a package of pop tarts I instantly gain 5lbs.
Work harder.
Glory days... now we've got to work for it bro. Keep your chin up and the pop tarts out of your undies.
I just tend to look on the bright side of things, yeah having a fast metabolism is awesome but atleast now I get to have mass on my legs and calves (calves is a much harder issue though)
@@the-first-joe what if I keep my pop tarts under my chins? 🤔🤔🤔
@@AscendVaeh adulthood can come with time constraints that you didn't have as a younger person, it's possible that they can't work as hard anymore because of other obligations. not everything in life is about being cut lmao
Went from 70kg to 60kg in 5 months, put on a lot of muscle and am so much stronger on all my lifts. I can see my abs for the 1st time in my life 😭 I am now also ravenous and sleep deprived and "braindead" 🤣 and have just started my slow gain phase. I am so greatful for this channel, Dr. Mike, thank you so very much, for the invaluable knowledge, for the jokes, for having contributed to a huge positive change in my life.
I'm in a somewhat similar boat. I went from 260 lbs to 130 lbs (43 female 5'8"), but then up to around 140 lbs over 2 years with intensive training. I am so hungry all the time it's insane. I can see my abs, my shoulders/back in particular are huge (I don't want lower body hypertrophy), but I am just RAVENOUS. I track everything and I've been in a surplus for a while but I'm not putting on fat, just a ton of water/inflammation, and a little muscle. I was fat my whole life and had no idea what hunger was. That is what is just wild to me. Literally had to be low bodyfat to discover what hunger feels like, and it sucks.
I have nice abs, but I'm fat. Big muscles break trough the lard like a nuclear submarine breaks trough the arctic ice.🙁
@@lars-erikstrid2278 lol that made me laugh 🤣
Down 31lbs, 4inches off the gut and counting 7 months... caloric def, food scale, target 4 weight lifting sessions a week. Phases of dieting hard and maintenance has all helped alot. Consistency and the mind fckery is worth it. Thanks Dr. Mike great content.
Yeah thats similar to what I do except it hasnt even been 1 month yet lol. Weights 3 days a week, counting steps, caloric deficit, weighing my food, and getting my protein in. Without prioritizing my protein, this would be so much tougher. Goal is 15 percent BF
As someone with OCD and Anxiety, it’s hard to tell if you’re suffering from diet fatigue or if it’s just Tuesday.
This is so true
i've got bipolar and anxiety, so i feel you there
I try to just wait it those feelings and it usually subsides unless it's a really bad day /week.
Dr. Mike, I am a beginner lifter and I am helping my girlfriend with her weight loss journey (she asked for help I'm not an asshole). I just wanted to thank you and your team as I have done the majority of my research for both her program and my own here on your channel. You're great and I love you.
Down over 70 lbs im 25 healthiest ive ever been went from 255 lbs to 175 couldnt ask for more dr mike you are awesome!
You know what's pretty amazing Dr Mike? I've been following you and RP for many years now. Did the diet templates on the old Xcel sheets way back, and used the RP diet app for many years. And in the end, I've essentially reverse engineered this Simple Science Diet myself just via my experiences with RP protocols.
A couple of things I learned about myself over the years that have lead to this.
1) my body really takes more than a minor calorie deficit to get moving, so I usually end up wasting the first 2-4 weeks on the diet app not losing weight as I'm kinda waiting on the weigh ins and weekly check-ins to be calculated, the app to do its adjustment, and then weigh in for another week again and see. So from the experience of many diet runs I already know I need to just jump right to a bigger deficit. At a minimum what would have been the old "Cut 2" tab, and sometimes almost all the way to the "Cut 3" level depending on how long I've recently been dieting.
And 2) while I CAN go super hardcore and be faithful to the diet for 12 weeks, it almost always leads to so much diet fatigue that maintenance is a pipe dream and I just end up wanting to eat the world and say fuck everything, I don't even care about being lean anymore.
The result is I've basically ended up with this two phase approach basically just like what you've described here with "the grind diet" phase, where I go immediately to a pretty hard deficit. I do have about 2 levels of minor calorie adjustments I can make but it basically equates to "I can have carbs with breakfast" vs "I can no longer have carbs with breakfast" in their degrees of calorie reduction.
And "the chill diet" phase which is basically most of the same diet foods and structure but now I get to have carbs at every meal, and maybe some pizza or a burger once or twice a week.
And I keep it to 6-8 week blocks and almost always it's real life situations that determine the phase. "I got a road trip for work 8 out of the next 12 days. Chill diet time". "I'm at home and in the normal groove, time to grind". "Kid's birthday party and family in town all weekend, chill time." And this has served to allow me to sustain "dieting" (meaning big picture, broad scope) for much longer, with much less diet fatigue.
But it's interesting that the only way I would have come to these conclusions was via the more rigorous highly detailed experience I got via the app and cut templates previously.
Anyways I've really enjoyed this series and it just goes to reinforce that I'm doing things correctly because you basically outlined everything I've ended up doing on my own the last year or so. Great content as always 💪
I freaking love the RP channel. Gonna buy this when I get paid next. Been dieting for about 7 months, took a break for a few weeks in the middle, but I think its time to chill again for a little bit and finish strong.
The taking out the trash, coming back and bending down under the sink to get the new bag, floof it back up to line, and replace the trash can example was TOO real. Cause I just did and felt that, except I'm not on a diet. 😂
The effect you're talking about is called the "Dolly Zoom" and is well-known from the movie Jaws in the "get out of the water" scene.
You guys are unmatched when it comes to providing high quality value.
The zoom out effect Dr.Mike's talking about around 4:30 is the dolly zoom(goes by different names). Occurs by changing the zoom of the lens while simultaneously moving closer/farther from subject
this is one of the best advice I've run into, I struggle with this, mostly people chalk mine up to my vintage but I know it's because I'm not doing things right. This timing information is amazing, tyvm!
Holy shit, I've had every symptom of diet fatigue for about two weeks. Most of these symptoms are to be expected, but I had no idea that diet fatigue was causing my early morning awakenings.
I always appreciate the bullet points.
Don't always have time or necessity to hear your examples and jokes. Thank you.
I followed Dr Mike's advice quite losely for 4 weeks and I'm already down 3kg of body fat. It is the very first cutting phase of my life and I'm lovin it!
The insight of alternating a "grind diet" and a "chill diet" is especially helpful and relevant to me.
I'm about 10 weeks into a fairly aggressive cut, trying to hit 8% bodyfat for the first time to see if I can make that my new floor, bouncing between that and ~12% for future bulk/cut cycles.
In this past week I've finally started to notice significant impact on my performance, starting to miss lifts and occasionally have worse sleep.
Yesterday at the gym after failing squat I decided it was too much and it was time to start reversing, but then I realized I could just add back ~400 calories a day and still be in a small but still meaningful deficit, so I'm going to try to close out strong (assuming performance doesn't continue to suffer).
good luck. By chill diet im assuming he means close to maintenance or just below is that right? with more calories coming from carbs
Dr Mike can you do a video on Hashimoto’s thyroiditis and those of us who struggle with weight loss with this disease? Thank you
According to his book, if you have hypothyroidism, eat less.
Hyperthyroidism, eat more
Yea, Im with you. 37 6ft Male, started at 120kg, now 100kg after 3-6 months. I had to aim for 1500-2000 calories a day to get results. I have Hashimoto's, I probably eat a bit less than most people. First 15kg was pretty easy actually, but results have slowed a lot after that. I watched Mike when I hit a plateau. I took a break (ate like shit for a week), then 2 days back in the diet, had lost more than I was before the binge. Pretty happy with the channel. Anyways yea, Hashimoto's, is not so bad when dieting, all the same principles apply, and I haven't felt handicapped so far
Being on a big cut is so tiring that once I climbed up the stairs and just laid at the top for like 10 minutes. Not even on my phone, just staring at the ceiling
😂
Sometimes at work I just stare at my monitor for like 5 minutes before remember I have shit to do. The brain fog is real
Been there. Or not getting up in the morning to pee cause you’re just too exhausted
laying on the kitchen floor starring at an empty oven... nothing cooking... i feel ya!
@@BULD0SISYikes I did 1200 for a while and realized now that wasn’t a great idea. 500 is baaad news lol.
Thank you for making a video on this topic. I have been struggling with sleep lately and this makes a lot of sense. Greatly appreciated, thank you.
the explanations on 4ra are so clear. even newbies can start easily now.
My husband and I started following Dr Mike late last year. My husband is down 30lbs (first successful diet of his life!) and I'm down 18. The idea of maintenance was a game changer for me
Thanks dr Mike after watching your videos you’ve changed the way I train at 49 years old and getting in better shape than I was in my 20s
I've been on the chill diet train since xmas and down 40 lbs. I haven't hit diet fatigue yet. Kept up my endurance cycling but made sure to get 10k steps daily and added weight lifting, game changers. Bought the beginner bundle, great info. Helped me on my last work trip to eat right and stay on track.
I halved my weight a few years ago. My weight went down from 142kg to 73kg. My lowest weight was 69kg but it felt wrong. My perfect weight is 73kg-75kg. That's what I feel best with.
For starters I began with a week of fasting. No food at all. This is NOT(!) perfect for dieting, but it resets your tastebuds and teaches you when you got an appetite and when you're really hungry.
I upped my calories slowly over 2 weeks and stopped when I hit an estimated deficit of 500 calories. I could sustain this until I reached my goal.
Surely I lost a lot of muscle mass, but I wasn't very muscular to begin with. But you look better when you hit your weight goal if you lift some weights.
Still feel great.
Oooh now I understand why I've been waking up so early and got frustrated that I couldn't fall back asleep.
5 weeks into fat loss and I didn't know it was an expected side effect, the hunger and energy issues are totally manageable but the sleep deprivation is a real pain
love how 4ra connects us with cricket stars, feels so authentic! it's like being part of the team.
This video was really interesting. I lost 85 pounds in 2018 doing a hardcore keto diet for like 11 months straight. I definitely powered through some diet fatigue lol. I kept most of it off until 2022/23 when I started hammering down the beers. I have less of a hill to climb this time, but damn does it suck to climb the same hill twice. I love all the technique videos that make me feel confident in my training. 4 weeks in and no burn out, only more desire to make that change.
Yeah, never again. I rather maintain than go threw this BS hill again.
Brilliant information and top tier comedy all rolled up into one channel. What's not to love?
Failure after failure and finally i admitted my defeat and convinced myself to start a muscle building phase but now I'm here and watching this video.
Hey Dr Mike, hello from France, I watched a lot of your videos, follow your advices, subscribe to RP diet, I lost 50 pounds already and I never been in such a good shape in my entire 40 years of life ! Thank you the time you take to educate us ! Merci 😊😊
That thumbnail is gold baby lol
I actually stick to my diet through the weekday and when the weekend comes and the wife wants to eat. Thats when i stuff the shit out of myself. Then weekdays back to my schedule and it kinda works out because the weekend meals seem to compensate me for the week so holds me off and i stick to a 3 day upper lower everyday and works out well for me. Some week i gotta go deload to recover but its helped me cut down from 200 to 140~ and its been pretty stable there. I do find myself plateauing a bit based on some your other videos of grip being a factor so ive been switching that up with grip methods to keep pushing. Love all the information you provide because everytime Ive had an issue. You have the answers somewhere on your channel. Thanks for the great content
Hey, Dr. Mike! Dropped 40 lbs of fat this past year because of your videos. Went from 187lbs to 147lbs. I’m primed to start my first bulk, but I really want to see if can get to 10% bf first. I’m hovering around 14%-13% now. Keep up the awesome work!
You are a fabulous TH-camr, Dr. Mike. It is always entertaining, educating, and inspiring, brother.
Thank you for some how always reading my mind and posting the exact topics i need to research, this is the phase I am on after a year of muscle building, and this video is exactly what i was needing to know!
Me and a friend have been cutting for almost 4 months next week.
No cheat meals and maybe 1 day a week a little closer to maintenance.
The big key to not burning out has been not going into a massive deficit for the whole time.
I’ve been eating 2200 calories a day so can easily make healthy versions of pizza, burgers, pasta etc so I don’t really feel like I’m missing out on anything.
Will have lost 35 pounds and be sub 20% body fat for the first time since early high school.
Gonna have a celebratory cheat day and back on the grind till August/September till I get to 15% body fat and start my first bulk.
4:27 Dolly Zoom (Pioneered by Alfred Hitchcock )
There's so much information, I'll have to watch these 3 videos 5 times and take notes.
I've only been following Dr. Mike for about 2 months and dude. Fkng results. I'm getting ripped, but FK it takes work son! Worth it.
I started my fat loss phase January 28th, it’s now June 24th and I’m down from 280 pounds to 209. My end goal is 195 pounds. Dr mikes Videos have been imperative for keeping me “obsessed” with my future physique. Thanks for doing what you do.
I find that eating a lot of carbs helps especially round your work outs. In the morning things like porridge and then for a pre post workout meal maybe some bread and a pre workout meal pasta. In the night have protein and fats like a homemade chicken base pizza. Flatting the chicken like a parmo then put things like peppers, onions and mushrooms on with some grated cheese. So start to mid day loaded with carbs and protein but more protein and fats for the last meal. I’ve got my own decorating business and I work my bollicks of while hit the gym 3 days a week. It’s horrible the cut phase.
Lost 11.5 kg in the last 3.5 months! Thanks for your work Doc.
Thank you I needed this video today. I'm doing my first cut and I'm 10 weeks in. Last weekend I took a "diet break". I felt bad about it until now 😂
Down 101 pounds in 21 weeks so far. 416 down to 315 heading to 225 for my goal.
It’s easy to drop pounds being that big, the real challenge starts now for you
@dutchmadeek7374 it wasn't easy but it was more mental than anything. I'm 275 lbs now tho
Just wanted to chime in Dr. Mike, in that your channel is a treasure trove of information (and funny obscenities). I've loved tennis for a while now, and only recently started getting back into it. As I progressed and focused first on technique, I started getting to the point of having an acceptable technique, but it broke down quickly if I wasn't able to get into position to hit the ball with it, so I started working a bit on fitness first, losing weight. I'm 20 lbs down, (and some 15-20 lbs more to go) but I found some of the reaction videos and well, here I am. I already had started on some calesthenics, but I've realized, even though I'm far from an acceptable level, that I'll be best served by some hitting the gym. In my 40 years alive here, I've never looked forward to the gym, but here I am, having a goal (something you mentioned) has been very useful. For posterity my goal is to, in 30 years, be that grandpa looking dude that can kick anyone's ass at the tennis courts. There are some shorter term more ambitious goals (return to a tournament, win tournament, progress in local league, etc) but any progress should be towards the LT goal, which should be hand in hand with having good overall health, and good mobility, so if my kids end up finding someone and starting a family, I'll be here for that and running after those kiddos.
I've already downloaded the RP app, and once I can do a few more series of body weight squats here at home, I'll be going out and looking for that gym membership.
That's a great goal. Keep at it!
@@missushoneybeethank you!!
Just bought the bundle. Can't wait to see what's inside.
Been dieting for 3 months and have shed about 15 lb, started out about 19-20% body fat. I'm just now starting to get diet fatigue, mostly my sleep is starting to suck and I'm getting more irritable. I've never been super lean and I'm approaching my lower level set point where I usually stop dieting, so I'm trying to stay the course to get through this plateau.
I'm hoping to get close to 10% body fat for the first time in my life. Still have a ways to go, but I'm sure I can get there. I'm going to keep it relatively chill to maintain my sanity and still enjoy life, there's no competition or anything, just to lean out after massing slowly for about 7 years. Visual results are very motivating and getting a lot of compliments, so some external validation helps lol. I'm still gaining strength on most of my lifts or at least not losing any, so I'm sure I'm retaining most of my muscle (if not building some in my weak points).
Thank you Dr Mike I am down 30 pounds and no or minimal muscle loss
This video came just in time bc i have insomnia and was really feeling the burden of this diet...i originally wanted to take a break when I was 10 pounds down, but i gotta listen to my short-circuting brain and chill it out
I'm down about 15 pounds from a so far 9 week fat loss phase and really feeling it hard. Got one more week left of hard dieting, then my summer vacation starts and plan to chill diet for at least 6 weeks, so being near that diet break will also help you push that last little bit.
I’m on week 14 of the grind diet. Diet fatigue is still mild and I get 20,000 steps a day. But I know I need to start preparing for the chill diet soon.
As the proud owner of a perfectly executed dad bod, I gotta give you and your videos credit for delivering the info in a way I wanted. I've wanted to get in shape for a while now. Tried a few times but nothing serious as typical. Any time I did my homework I'd get burned out on the macho man info or the weeding through the snake oil claims. But your content has given me the info I wanted in a manner I appreciate and has motivated me to take a more serious approach at getting in shape.
great timing mike, I just ran into the metadore study and wondered what you in RP think about it and the grind / chill diet sounds just like the metadore protocol! Thanks!
great video and to the point, The begginer bundle looks like a gem. hope you have them lambos you need so much.
your content is super great, Thanks for your contribution and help in the change process.
4:30 it‘s called the vertigo effect, because it was first used in Hitchcocks vertigo.
Finch brings a lot of excitement to 4ra events, I'm loving it all
I have been following this channel for a year and haven't lost any weight yet, didn’t start the diet tough.
Just about to end a 40-week diet. Much longer than I expected because that psychological tax of dieting too long can be rough man. Sure, I’m down 38-40 pounds, but probably lost about 10-15 pounds of muscle in that span because after I should have stopped I just cared about that scale and why I wasn’t thinking I was looking as much better as I should have.
About to go on four weeks of vacation because I keep saving as much as possible year over year so I think it’s the perfect time to chill diet, no weighing, and then bulk some muscle back to hit it properly this go around!
Just start adderall, the appetite suppression goes hard 🔥
Vyvanse even better
nicotine has helped me
Addiction though?, you've solved one problem and replaced it with another.
@@glyndoh2206 Follow your doctors instructions obviously.
@@glyndoh2206 Follow your doctors instructions obviously.
Some bodies adapt more than others to calorie deficits. I'm just now going through this now. Starting from a point where I wasn't gaining or losing weight for some time, I ate exactly the same food, but cutting the portions by 30%. No calorie counting needed. Simply eat 30% less of what I had been eating for a year. Counting sloppily, my intake is around 1300 (I'm 5'10" male 180lbs). The hunger I felt the first week is hard to describe - incredibly powerful. Couldn't sleep, it was hard to work. After three weeks I was regularly having vivid dreams of eating. After 2 months the hunger is a bit less but still hard to deal with. I also added 20 minutes of cardio 5 days a week where I pushed myself every time to beat my performance of the previous time. The calorie deficit from my starting point was definitely above 700. After two months of this psychological torture I weighed myself and found I had GAINED one pound. I did a bunch of blood tests with my doctor just to make sure there wasn't an underlying issue, and the results were perfectly normal. Human bodies, it seems, are not as simple as a coal furnace. Some of us have more adaptive bodies that can cope with changes.
When I wake up early and can't fall back asleep, waking up is often this wonderful sensation where I don't have to exert willpower at all, I just find myself suddenly fully awake and alert. I wish there were ways of achieving that without so many downsides.
Yeah if its due to dieting, its great when your up early and can hit the gym. But once you crash from that pre your day is over lmao
I just hit 12 weeks on cut, dropped from 276 to 248 on most recent check-in.
experienced this during my diet prep for 8 weeks last year, it was horrible and here I am again doing that process all over.. haha
Dr. Mike is Gold!!
the betting tips on 4ra are incredible. it's like having insider knowledge from experts.
Id love a Grind-Chill toggle switch in the RP Diet App to cycle between the two.
RP Diet App is very restrictive
Lmao one of the many reasons I watch this channel is your sense of humor. 😂
Man what helped me was a lifestyle change. It’s a lifestyle choice to decide to get the unhealthy options. Be the weird, healthy one. “Why would you do that” can be answered with “I’m gonna feel so much better tomorrow” and that is how I defend drinking bud light at parties
I’m chillin, back on the bulk. Next 12 weeks should almost kill me, feed, re feed, push harder, change it up at 6 weeks, then maybe cut a bit if needed. Awesome. Cheer Dr. Mike.
Could you please do superhero workout plan videos for Captain America, Spider-Man, Aquaman, and Deadpool or Wolverine.
In gamer terminology, the effect you describe at 4:40 would be "raised field of view (FOV)." Since your eyes see in a spherical field around you, translating that to a flat screen isn't perfect, so things at the center of the screen look super far away and the edges look distorted and massive.
It's similar to how a Mercator Projection works. If you've ever looked at a map and wondered why Alaska looks bigger than the entire United States, it's because the Mercator Projection flattens the globe into a rectangle and the northern and southern extremes get inflated like my glutes after a Doctor Mike workout.
Down 30 lbs since Jan 4th! 188 to 158 💪🏻
This is empowering content - thank you!
So many videos online regarding getting lean and none of them seem to refer to the average person that has a normal social life. The hardest part of getting lean in my opinion is, hands-down, having a social life.
I will be training hard on a slight calorie deficit for 3 months, managing to put on some muscle while losing approximately a kilogram per month, only to go for 2 weeks vacation and gain all these 3 kilos back. Knowing that my next vacation is in 3 months, I will go again into this cycle of lifting in a deficit, losing some weight, however lowering my metabolism, and getting these kilos back quickly during the next vacation (since I don't increase my calories gradually but I immediately indulge into vacation mode consumption of food and drinks). Ironically, I manage to:
- never eat enough when I train hard
- always bulk on food when I don't train (vacation)
Please tell me that I am not alone in this :p
And also, if you have any advise, i would love to hear, since I feel like I am chasing my tail.
I'd be curious to see the topic of sleep discussed a little more in depth in terms of what constitutes having poor sleep, or when your sleep tells you you are either doing too much work, or eating too few calories. Is one night of bad sleep enough for concern, 2 days in a row, more? And are there ways to identify why you are sleeping poorly? For instance would this affect how long it takes to fall asleep, how long you stay asleep, etc?
Should've waited 2 minutes, some of that was covered!
Will there be an option eventually to buy the Simple Science Diet without having to buy the entire beginner’s bundle?
Watched Coach Greg’s video about you risking your life to do a bodybuilding show. Idk about anyone else, but imho you’re a gem. Please don’t put your health and wellbeing at risk for the sake of more money. I’m sure your family would also rather have you around than money for a Ferrari.
Back here to understand again how diet fatigue works since I've started working as a janitor for 3 weeks, eating more, sleeping at least 9 hours, yet still being fatigued.
Although the Sundays waking up earlier over the normal night shift fs me up.
Fortunately, I've recovered and started working out again yesterday, but I gotta manage in not getting diet fatigue again.
It takes time for your body to say thank you for the food.
RP has helped with gains at 34, I was going to do 80mg test, but honestly, I never thought anyone would teach my untold genius something
Wow, you just perfectly described my issues, especially with sleep. I’ve not been getting enough sleep for weeks and yesterday, I ate a big ass red robin burger - 1st maintenance day in months. I was able to get a full night’s sleep last night.
Down 40llbs (expect a significant % was water) since Jan. 15 more to go. May was a maintenance month (waking up hours early was me). Only made it this far while building muscle and not dying of hunger due to your advice.
Thanks to Dr Mike's and RP team's videos and products, I've been able to drop 65lbs in 9 months with a science based approach. I had a fair share of misconceptions about dieting, and some areas I was just flat out ignorant. In hindsight, I feel cheated myself and others weren't taught this stuff in school to better prepare us for the food landscape modernity has provided. Better late than never as they say, and I'm grateful RP exists to pick up the slack and educate and prepare us in these areas.
This video is fitting since I just came off a fatigue diet (was on it 6 weeks) lol I'm now chilling after a few days so I'll be back on the grind in 2weeks since I'm in a better place but I'll make some macro changes and intake changes then go back on fatigue
Thanks Dr. Mike... i thought about destroying a blizzard cup from DQ while watching this.
Don't do it! You're crushing it I bet!
0 fat Greek yogurt, protein powder , fruit, freeze for 2 hours. I have this every night. Best ice cream substitute ever
Dr Mike, I’ve been going by your advice and so far it’s worked like a dream. The only thing I seem to be struggling with is meeting my protein intake goals. Any advice? I make every protein rich meal I can and take protein poweder but still seem to be coming up shy just from a lack of hunger
I changed my diet about 8 months ago.
I'm only 5'9" and weighed 330.
I'm down to 268 at the moment, with another at least 60 to go.
Some days I weigh more than the previous, but overall I see the progress and don't let those days bother me.
Eating better (a lot lot lot less fast food, no soft drinks at all) and just being a little more active and I'm seeing progress.
It's a marathon for sure, but just gotta remember whey I started it.
Ive been on a deficit from february with 2 cheat meals that still benefit my macros up to now. Lost 12kg and aiming to go to 10% body fat or close to it. Im still going strong but yeah i can feel fatigue creeping up to me. Not here yet but its coming
Thank you for another great video, Doctah🖖
Down 25lbs, back into training consistently with focus for 6 months, solid diet at 2200 cals for the last 12 weeks.
All great information. I hear everything tou said loud and clear. But im going to fast and not eat for as long as i can.
I'm down 10 lbs so far following your advice!
hey RP crew, so glad i found yall as a beginner - only been training for 5 weeks but the progress i’ve made is actually insane
I'm about to start a diet but I'm wondering how much I should (need to) reduce my activity level? I guess in a way it will happen naturally, but I'm wondering to which extent I should force myself to train if I'm not feeling like it on a calorie deficit.
My weekly training schedule is the following: 2-6x BJJ, 2x JJJ, 1x Judo, 1x Wrestling, 1-2x Weight lifting, 1x Arm-wrestling. (usually spread over 3 really intense days, 2 easy days and 2 recovery days + deload every 5th week).
I've been consistent with this for multiple months and getting really great results regarding strength and fitness, but I'm sitting at around 28% body fat. So I want to go on a diet and just want to know how much I would realistically need to compromise my training while I loose the fat.