Thanks for the videos. I know morbidly obese middle aged men isn't your target demographic, but your healthy eating and other fitness beginner videos have helped me a ton in the past five weeks. below 270 for the first time in my life and it feels effortless. I feel so dumb for chasing fad diets for so many years. This stuff needs to be a bonified class in grade school.
I completely agree. These are the basics and they do need to be taught bc the fad diets are marketed so well. It took a decade to finally find the right information witg the right approach.
Great thing about Mike is, you are his target audience. Everyone who wants to get healthy, lose fat, gain muscle is his target audience. You matter. You energy, too. Congratufuckinglations dude.
As a more for lifestyle type of person who's almost always trying to maintain 10-15%, I try to explain that to friends and family all the time. A cheat meal is something that happens to stray away from what I normally meal prep, but not necessarily way out of bounds (if at all) on terms of macros. Having 8 slices of pizza or whatever can easily have you do a 2,000 calorie single "cheat" meal, and now your last 6 days of suffering were pointless. 😅 If you're doing it every week, good luck ever losing weight
I was wondering about that after the “Guide to Cheat Meals” video: what are folks calling a cheat meal? After a week of reasonable (~0.75%/week) fat-loss dieting I could go for a falafel, but not six beers and a huge burger and cheese fries and… and… and. That’s more like how I ate when I was at my fattest, and I was basically doing it to spite myself.
But even that can be managed... Do a 700 cal workout in the morning, have a nice healthy 300 calorie breakfast... Still 400cals to play with. So now that pizza is only 1600cals. Skip lunch and you've really not done any damage. I'm not advocating for it, but people who know what they're doing can easily manage something like that
As an Austrian, I thank you for that Arnie impression, on point! "Nein" means no, but I'm sure someone already commented that. Also thanks for giving me the motivation to stand up to my drinking buddies and saying Nein to those bad habits for the the next few weeks! :D
The most remarkable thing about Dr. Mike isn’t his next level humor, expert knowledge, or immense wisdom from experience, it’s that despite of all of this, he has so much empathy. I love these videos bc they help me not give up on myself and keep working on the habits and mindset that’s required to be fit for the rest of my life.
Doc this video is so on point. I've been dieting hard the last 3 months... Monday-Friday😂 What helped me a ton is a few weeks ago I started totaling my WEEKLY calories instead of just my daily. So when Saturday rolled around I could see how many calories extra I had for my weekend and I know how far I can push it without negating my whole weeks worth of work
Great video doctor Mike this is exactly what I needed to hear so many times I suffer Monday through Friday and only to sat and Sunday binge eat and party!
It took a month or two for me to get my weekends under control. Birthday's, weddings, holidays keep coming. I don't like to restrict myself when having a good time but something had to give. These videos helped motivate me to clean my weekends up. Working your but off all week just to end up where you started, weight wise, is not good enough.
So far, I've had a hard time with parties (family ones), but usually I save up a bit for the weekend and at worst, I've maintained for that week, so I lose one week, but my goals have no deadline. I just want to keep tracking and losing. In the meantime, I'm learning about exercise. Eventually, I want to learn more about nutrition, but I can only put so much on my plate and the real goal is to learn what works, and then do it (as opposed to what I've been doing my whole life).
I've been setting my calorie tracker to -2lbs mon thru Fri. And then -1lbs sat and sun. This way I'm always on a deficit but get a slight break on the weekends. Also macros on the weekends have protein come down and carbs go up. 5-10% swing. Working wonders.
This is how I lost 110 lbs! It's super freeing to have that tiny bit of breathing room on weekends when out and about. Especially running weekend errands. A Chick-fil-A grilled chicken sandwich comes in clutch sometimes🤣
@@Slinkwater can't beat a little wiggle room. Humans need structure but it's gotta be flexible. You have any other goals after that massive accomplishment?
@@TheMakki Oh I still have plenty to lose! I'm well overweight but blessed enough to have a composition that allows me to be very active! I'm 5 11 and at about 355 lbs, so I have a ways to go! I've been weight training for about a year now. Moving house and having my first kid set me back some, but I'm back on it! Especially having a little one I want to be around for and be active with.
I took a screenshot of the thumbnail and I'm using it as my phone lock screen so every weekend night when I'm at the bar I see Dr. Mike's face of shame
I watched this video just before starting what could be an off track weekend. Glad I did, i'll man up and eat plenty healthy foods, and not cheat. Thanks Dr. Mike for helping me avoid BULLSH1T!
I’m currently on a fat loss journey and what I’ve found works for me is to weigh myself BEFORE the weekend. So I know if the previous weekend was too crazy cuz it’ll be either the same or a little higher. Then I try and be better the coming weekend based on that. It’s hard but at this point I’m used to it and I’m 40 lbs down so I must be doing something right 😃🙌🏼. It helps me not be miserable and avoiding having a social life. Just gotta adjust and not let the numbers dictate your life. Anyways Good luck everyone!
I’d like to see a video on female menstrual cycles. When I am in fat loss 2 weeks before my period I get awful pms symptoms that makes me think I’m gaining weight from bloating, I can’t control my cravings sometimes because I increase cardio and diet or completely cheat. It destroys my life with stress 😓 I know they train a lot of females and would like to know how they handle period week. Once again thanks for your knowledge! ❤
One thing that works for me is doing mini cuts with going back to maintenance (not much over!) for the most sensitive week of the cycle. My metabolism stays as active as ever and it works great for me. You could give that a try? As much as some influencer want to prescribe a rigid model of cycle syncing, individuals differ greatly. So far, we don't have much scientific basis. But trying some stuff and paying attention to how it works for you as an individual can be a game changer!
I find that knowing when you'll have untracked/higher calorie meals and/or drinking sessions helps with mitigating this. If I'm going to have dinner out, even during fat loss phases, I usually will keep my other meals to be super healthy, rather low calorie meals with mostly protein and super high nutrient fruits and vegetables.
It’s crazy because last night I went out and hours prior I kept looking for this mythological element known as “zero calorie alcohol” Turns out its real but the catch is you have to consume 0 fl oz of alcohol
Hey Dr Mike, unrelated question: trying to gain mass steadily while on a hybrid program (run+strength+hypertrophy), wondering what range of calorie surplus I should implement given the following stats: 25yo male 140lb (roughly 10-14% BF) 5’7” Goals: PR in bench, squat, deadlift, 400m sprint Program: M: deadlift + accessory, T: bench + accessory, W: squat + accessory, Th: rest, F: steady state running, Sat: full body hypertrophy session, Sun: sprint/plyo work Also I’m a former semi-pro runner / NCAA D1 cross country runner turned lifter, just needed a change. I weighed about 118lbs as a runner, now I’m consistently anywhere from 138-150 depending on my calorie intake (currently in a cut but will implement the above program in 3 weeks). Thanks, and love RP 💪
Junk food should be looked at like alcohol. Some people can drink sometimes and be okay. Other people are alcoholics and should stay away from it to avoid being triggered for a relapse.
hey how about a video on how to maintain hormone levels when overtraining/pushing the limit [like for instance, endurance athletes during a hard training block or a natty bodybuilder in a cut]
"Your body regulates its hunger signals very well to try and keep you at maintenance" I think my body missed the memo on this one. Pretty sure mine is trying to permabulk.
I actually find that I have MORE fun and flexibility when I’m losing weight. If you set your deficit diet to its bare-bones (i.e. like an 800 calorie deficit from top weight). Enjoyment eating and consumption is an enjoyable way to tap the breaks on weight loss. If im bulking, I’m strict about a 300 calorie surplus. My sweet stuff is programmed in and I don’t reach for extra. But if I whittle the base diet down to the leanest meals, I’ve got room for an extra beer or pastry or sugared coffee almost every day and can still lose weight and feel good. There’s so many ways to get the job done
This is where I think there’s some wisdom to the fitness cliché, “How bad do you want it?” Thing is, it’s _totally fine_ if your answer is “not especially” or “I do, but now isn’t a good time.” So many people, ladies especially, start a diet because they feel like they’re supposed to be dieting.
I did the math, on a typical weekend I might consume anywhere from 3000-5000 calories in just beer/alcohol, so that's something like 17-30% of my weekly calories in counterproductive carbs/alcohol.
Holy crap, I was literally on my way back from the gym, pondering if I should get some beer and maybe snacks and if that 1k extra calories and water bloat is worth it, since I know regret will come tomorrow, and here's Dr. Mike to help me out. Decided to stay true to my diet for today
Dr Mike..would love to see a similar video about vacations…I started dieting mid Jan and lost 15lbs in 12 weeks ….just in time for spring break…after traveling and lots of eating out spring break is ending…I feel like I have gained most of it back and not sure where to start to get it back off
I felt this in my soul. Was on my way to hit my goal for the week. Ate with family on Easter and boom bloated. I ate all my trigger foods. Next time I'll portion a smaller meal and eat my prepped food a hour or two later.
holidays are meant to be enjoyed mate. Dr Mike has made the point that for outings/vacations/family events, you should just go and have fun. This advice is just meant for the 90% of the year where you are just in your normal lifestyle
I’d love to see a video on training differences for people who have physical jobs. I load trucks at work and I am often way too tired for a workout, I get burned out a lot
Just like my job. But honestly I still go home and do an hour of hard work. I fluctuate between heavy moderate and light. But regardless if I'm tired or not I still do my workout. Once I get going I'm ok.
this is one reason i try not to time things in "weekday vs weekend" sense. or 5 days and then 2 days off. its way easier to stick to caloric defecit if you check in with a little cheat and i mean LITTLE every 3 or 4 days. its really easy to have 1 oreo and walk away when im not mentally starved for a treat, ya know?
Hi Dr. Mike, I was wondering if you could share your thoughts on protein absorption rates, especially in relation to intermittent fasting and meal spacing. I've come across some studies that suggest we can only absorb around 25-30g of protein per hour (and even lower!). If thats the case it seems logical to eat more small meals during the day. I'm curious to know your take on this. Thank you for all the valuable information you share with us!
Only 1500 extra calories on a weekend? Those are some rookie numbers. It's really easy for me to put away 5000 - 8000 calories on a single cheat day when my maintence level is more like 2500 calories.
This is so funny. However , I’ve lost from about 210 to 160 doing calorie deficit weekdays, and every weekend as free days. May not be the most efficient way, but it’s actually enjoyable and works for me. My philosophy is eat good all week, look forward to weekends, by Sunday night I feel terrible from all the eating, then look forward to Monday, so I can resume eating good and feeling good. 🤷🏻♂️ works for me.
When I know I've got an evening out at a restaurant coming up I'll "quick-add" 150 calories two or three days before and after in my calorie-tracker app to force myself to eat at even lower deficit, then I can eat an extra 600 or 900 calories on that day while still keeping my weekly average in line. That way I can eat wings, maybe two pints of beer and stuff and I'm still on track.
no its a horrible way. you're starving 80% of the time (losing muscle in the process) and overeat on the weekends which basically all goes to your fat storage
@@halfpint5224 well we're depriving the body of the nutrients it needs to maintain its mass + the amount of stress it puts in the body. certainly not a metabolic state that promotes muscle growth and the two days of binging a week won't compensate for that, because building muscle takes time. so I'd say if you're not a beginner that still has newby gains to make it's a net negative in muscle mass regardless of if you're going for a moderate or high deficit.
Should we change our training split when we hop on a maintenance phase after a 10-12week cut? I mean It looks like a good opportunity to gain some strength back that was lost during the cut. What is your take? should we increase volume/frequency/intensity?
What I do is I save my cheat days for when my friends and I hang out. Even then my cheating is mostly alcohol and when I drink I try to not have more than 4-6 drinks which I only drink liquor and no sugary drinks or beer. I try to stick to whiskey. I also try to keep myself full of vegetables and protein so I don’t drink more and it works for me 100% of the time. I drink maybe 1-2 times a month
I'm in my first fat loss diet, tracking macros, and I for sure have been trying to keep my weekends only 200-300 over my weekday calories. Which should still be 200-300 below my maintenance calories.
Yo Dr. Mike if possible a calisthenics workout (rings) rp style would be gold a jail house workout would be another fantastic video appreciate and look forward to all your videos
If I'm having some kind of event that involves alcohol, and junkfood, I step up my cardio for a couple days. On the day of event I intermittent fast either 16:8 or 18:6. Break your fast with some high quality proteins and some kinda whole food that contains a healthy amount of fiber and I'm ready to go. May not work for everyone, but I'm in the +40 club and so far it has been effective.
I still see a lot of progress and I have 6 liters of beer per week on average. I guess it all comes down to balancing out the other days. I still eat mostly on a deficit in a high protein diet, so weekly total is still at a deficit + I work out 4-6 days a week at the gym and skate or hike on rest days. Just works for me.
doc we need a video on weekends ruining your diet on massing, because after 6 days of stuffing your face, does one day eating very little mess with progress?
I lost 17 pounds in 2 months and was weighing 168. I went out on the weekend when my aunt was in town and I now weigh 173. Weekends will ruin your progression. I’m back to my 1,500 caloric deficit and I’m not going to maintenance until I’m 150. Hold me to it y’all.
I have a question for the Dr Mike elite MD, does donating blood affect gains? Case in point, if I work out on Friday, donate after a few hours then take rest days on saturday and sunday, on monday will I see a drop in performance big enough to make a difference? I'm guessing since that would happen only every 3 months it probably doesn't make a difference anyway but thought I'd ask
I've shifted a shit load of weight over last 6 months (45kg) after 5 years of awful habits and had to come to a scary conclusion to get there... literally just quit drinking and maybe once or twice a year at events just go nuts with your pals on whatever the event is. Especially if you always end up going out on the lash and can't just have one or two and then black out eating a kebab covered in burger sauce with cheese covered chips. Not gonna lie, I actually don't miss it and don't wanna go back to it now. It really does fuck you if you want to lose weight so it's worth it if the fat loss is what you REALLY want. I'm glad I made these sacrifices, that's for sure. It feels daunting at first... but fuck is it worth it.
Has RP ever considered qdding alcohol to the Custom Food macro feature to the RP Diet App? I love the app. I'm on a Fat Loss diet currently and using the app. I found that I can maintain my calories while having a few light beers a week by reallocating the carbs and fats for a meal with those light beer calories. Good stuff as always.
This is a tough pill I got to swallow. I know what I got to do, I've heard this stuff before (not the 8-12 weeks, very helpful), I fast on sundays for religious reasons, I don't know if that helps or not, but that's got to be how it is. I'll eventually wane myself off of the calories until I cut the junk out entirely, funny thing is monday- friday and even sunday, completely and totally fine with how things are, not the end of the world. I've come far, but now that I'm spinning my wheels, I just want to take it FURTHER
I could really use some of your opinion how to survive 30 days of holidays without being able to go to the gym and how much time will I need (approx) later to get back on track. :)
I mean, if you are on deficity lets say 500, for a week, and one (1) day if weekend is 500cal plus at best. But dont do weekend of 2k so you wipe out your weekly deficit. Remember its about longterm and sustainability so one bad day (unless its very bad day xd) does not affect your road. Just keep being healthy for 95% of time and 5% less healhty
