I know right I ate some cereal, and then woke up to find out my home had been hamburgled They only stole my carbs, so I had to double-down on the treadmill
Just joined. My first and only RU-vid sub. Thanks so much for putting this content out. I’ve slowly recomped down from 102kg to 90 in 6 months and hit a plateau. I really want to get down to 15% BF, which is about 7kg away but lecture 1 has pretty much convinced me to maintain for a few months. Keep up the good work
Glad this talked about combining reduced calories with exercise. I was very sedentary when I first tried to diet and I just felt like crap. I was so cold and tired. Actually, I felt kinda bad all the time (due to lack of exercise) and felt horrible when reducing calories. Only increasing my physical activity gave me enough physical wellbeing to allow me to reduce my calories without it having a negative impact on the rest of my life. I have more energy, mental alertness, and I'm just not as cold anymore.
Frozen broccoli stems are a great boredom snack. They don't do much if you're hungry or excited about particular tastes, but if you just want interesting sensations in your mouth, frozen broccoli stems all the way.
18:24 "cause you can out eat formal excersice like you wouldn't believe, burn 400 calories on a treadmill, go home eat 1 donut 🍩 and boom treadmill gone". Does crying harder counts as regular activity then 😭😭😭??
Cool, if you ever wondered how to add more cardio, what I do is every time I watch a Mike Israetel video, I take my chair out of the way, blast some tunes then I rotate between air squats and low weight swings, dance/jumping jacks/knee taps/heel to butt/whatever you like in between sets, easy cardio/active recovery sesh as you load up that sweet wisdom, win win win. Aight, cheers y'all, stay healthy.
Your content is amazing! I have gotten lazy over the past few years and watching your stuff has helped me understand how to healthily make changes. I am buying a barbell set this weekend and getting a power rack to start my lifting journey. I have already implemented daily walking which has been a massive mental boost up to this point. I am not expecting drastic fast changes, I’m in it for the long term. Wish me luck!
@@morphosis7655 Good thanks! Power rack didn’t happen as planned, but got some other stuff in the meantime. Trying to figure out a good plan for colder weather since the walks were really impactful and I am not sure what to do when the snow hits. Taking the leap into exercising slow and steady. =)
@isaacbridge3623 shoveling snow is good exercise just make sure got a good shovel and be careful with your back. 🇨🇦😂 also walks in the snow aren't too bad with good boots. If anything more work since might have to lift legs higher or for other reasons too.
You’ve really helped me learn alot getting into body building real factual science based workouts for the best results I really appreciate that especially getting this info for free you’re doing a great service truly thanks, Randy
Recomp works - I’m retrained after 20 years training 5 foot 11, weighed 94kg and 19% BF After 1 year consistent training, biking, progressive overload , training to failure, good rest Dropped 12kg fat and gained 2kg muscle. Then plateau at about 16% BF, so need to go into traditional bulking and cutting phases. But it works up to a point.
5 steps 1. Find out where your really at. 2. Find out your goal physic details. 3. Set a reasonable time frame to achieve. 4. Pick any method that works well for you to get into a calorie deficit, (Keto, carb cycle, IF ...) 5. Track and adjust
One thing that was left out of the fats section is the filling nature of fats. That tablespoon of peanut butter wont fill you up immediately, but it will make you feel less hungry later. When fats are present in the small intestine, food intake goes down. All 3 macros are crucial for both satiety and wellbeing when losing weight.
Dude !!! I love your lectures .. I have take notes and make sense !!! I have been kissing weight about 55 lbs with a diet program that I am very happy about it but now it is slowing Down my fat lost and my weight . I need 40 more pounds to go and I just make a plan thanks to you .. RESISTANCE TRAINING+HIGH PROTEIN+CALORIE DEFICIT = FAT LOST!!!! Thanks I I am pretty strong former soccer player . And I need to get lean and strong and fast to play again semi pro or professional to fulfill my dreams finish strong my time in soccer ⚽️ . Any tips ?
I weighed 216lbs when I started with an 1800kcal daily intake and the scale didn't move a single bit for over a month. I then dropped it to 1500 kcal daily intake and now I'm dropping about .22 pounds daily. I'm also keeping an eye on the macros so that I meet the protein intake, how I feel, what my energy level is, and how hungry I am, so that the deficit is not too much. It works great so far for me, even though the tables said I should have eaten 1800-1900 kcal per day. As Dr. Mike says, it's not the same for everyone.
My brother in Christ, this is exactly what I needed to hear! I am 211 and have been eating 1800 kcal daily. The scale hasn't budged for 3 weeks now. I was getting so frustrated! I guess it's time to drop the food intake and slightly increase activity.
All the formulas I use would say that my calorie maintenance was 2500-2600 calories when after experimenting for a couple weeks my calorie maintenance was much closer to around 2200. Consuming 1800 calories a day I’ve been losing 1 lb a week
I have a similar experience. My maintenance calories calculated to about 2100. I've been tracking consistently for the past 5 months, and I'm maintaining weight while eating about 1700-1800 calories for the most part..went from 180 to 183. I've been on a resistance training program during this time as well.
For me this is brilliant. What your' saying is keep busy eat less, up the protein and lift weights to maintain muscle mass. As an add-on don't worry too much if you do lose some muscle you can always get it back when you stop dieting.
Just be careful that you don’t lose a big amount of muscle too. The first vid in this series talks about the dangers of the “one shot” big weight loss. May want to take a break or even go to bulking for a while vs trying to keep pushing on it.
I was one of those guys who went to the gym every day, worked out like a beast, but then ate like shit. I remember one time I worked out for 3 hours straight (lifting, cardio, and stretch) and then immediately went to jack in the box and got a large curly fries, shake, n burger afterwards. Needless to say I was a fat fuck. Starting in March I started macro counting and eating way fucking less. I’m down 30 lbs and definitely put on some muscle since I’m eating the right amount protein for the first time ever. People keep asking me if I started working out and I’m just like “ive alwYs worked out. I started eating better”
This was fantastic. I initially had my macros set at 50, 30, 20% for my deficit based off a quick google. But this video really helped me dial it in to a better distribution at 40, 30, 30 which is working better and easier to follow
"What are you supposed to be, a mountain bike instructor?" Me, an actual mountain bike instructor needing to lose weight 😐 EDIT: Also, the more I ride, the more insane my appetite is.
Always curious if protien levels should reflect total mass or lean mass, for someone bear 30%BF. I would assume LM but havn't seen that differentiation explained.
Hi Sir, I have been watching all your videos and lectures on RU-vid, just an amazing content… are you guys working on an RP Nutritional certification for fitness professionals? I would join NOW Keep the videos coming 💪🏻
I was in a horrific car crash 9 months ago and I was in a coma for 3 months. My gymbros played this video for me in my hospital room so I could be first person in a coma to hear this. I have been getting back into the gym. It honestly feels great to squat again.
Dr Mike, Yes, fruits and vegetables are very filling, but in my experience, that satiety only lasts a short time. For example, I love to snack on watermelon or peppers in between meals, which will help me feel full but only for an hour. My issue I keep running into is that I'm more active and eat better, but I'm legitimately hungry (stomach growling and daydreaming about my next meal) every 2 hours unless I have a meal cooked or baked with oils and fats. Am I doing something wrong? Am I not getting enough protein?
High fibre veggies work best for this. Some will say raw veg takes longer to digest, but I don’t know if that’s true. Maybe Dr. Mike could enlighten us?
Might be worth using a food tracker like MyFitnessPal or the app Dr. Mike makes to help track the macros. Like with the pro sub of MFP, you can set the grams of protein, fat, carbs you want each day and it’ll show how you’re doing for the day and for each meal. Then if you set that goal based on the calcs he gives (1g protein per lb body weight, 0.5g fat, rest carbs) you can figure it out easily.
I’m diabetic, 66, female and fluffy so not your typical subscriber but I like your science based info and explanations without the glam pics. I take 2 kinds of insulin plus Ozempic. I’ve always been told that the reason I can’t lose weight is because of the insulin. The Ozempic is for long lasting blood sugar control not weight loss (for me). But if understood you correctly, you said insulin is beneficial in protein synthesis (?) I can’t remember exactly but it sounded like insulin has positive anabolic effects. Anyway the words insulin and positive effects made me pay attention. I’ve embraced the idea that I can’t lose weight, especially belly fat, is bc of the insulin.
Great information! It's no bs and very straight forward. I don't eat much to begin with, I find it hard to get 2500-3000 calories in... Most days I get in 1500-1900 calories.. But I'm also not seeing the scale change... But I do feel smaller in my clothing 😏... Though this lecture has me realizing I can do more daily activity. Like walks. And dancing with my kids lol I weight train 3-4 times a week, but not much else the other days. Time to get my butt in gear. Thanks for kicking it Dr.
When it comes to the "1 gram of protein per body lbs" concept: Does lean body mass matter? I'm 250lbs and I've got about 30% body fat. Do I need to be eating protein for that roughly 75lbs of body fat?
I had been sat at 80kg's consuming 1500 cals a day for 5 months while working out with light weight and cardio but going by what you show i should be eating 2100 to maintain my size which i never knew. Im going to try and add 30g more protein and 20g more carbs to see if i get some more energy to shift more weights when i do compound movements. Thankyou for the video Dr Mike!
I used to be entirely sedentary and maintaining 70kgs @ 1600 cals, so my first thought is you might be being a bit lax on your tracking. That said, the NIDDK body weight planner said at my age and height I was "supposed" to be at 2300 cals/day and I'm currently going to the gym, eating 21~2200 and gaining weight, so they can be quite off.
@Ty Been at this intake for about 6 months as i was at 102kg's and most of it was fat but yeah I'm beginning to feel major fatigue after just a few sets of any compound movement so watching a video like this one has kind of affirmed i need to start upping my intake to account for me moving the weights at the gym. Also being almost totally sedentary before the life style change did not help either.
@@Axxendal Yeah i guess i could be off but i am weighing and tracking via an app which i confirm from the side of the products i do use so i am trying to be good with tracking. I was easily say at 25+% body fat 8 months ago which had helped me not notice the fatigue while i was lifting and doing steady state cardio but as i have lost alot of that fat now i am really feeling it after just 20mins of moving any weights or even light jogging so i guess my calories are bottoming out and i may need to rethink my intake, Hence my original comment.
But why can’t you eat protein to match your lean body weight of ones fat percentage is too high? 🤷🏻♂️ Example: lean mass via dexa 155 While actually weight 205 @29 % bf Why would you need protein to cover the body fat? Just wondering
He’s the least flashy and doesn’t put any bits in there but I can hear him talk for hours literally feels like I’m just hearing someone out rather than hearing a lecture.
When you calculate your protein macro, why are you supposed to calculate with the extra fat? If I know a good weight for me is 225 (I’m tall) but I have an extra 20 lbs of fat that I’m trying to loose, why should I eat 245 grams of protein instead of 225 grams? I do it, because everyone says 1 gram of protein per 1 lbs of body weight, but is it necessary?
Yeah…. I burn about 1000-1200 calories per day even with some mild exercise… it’s so hard for me to get into a calorie deficit. I basically have to starve myself. 😢
I too wanna know this bc with these calculations I’d have to eat 50 g of carbs at 245 if we factor the gram style calculations for protein and protein.
Great factual no BS video. One question I have is, when trying to lose fat, do you use your current body weight to base your calories/nutrients on? Or your goal weight?
Im so stoked to start my plan today .. I have one question - when determining my values (grams of protein, fats, carbs) is it based on my current weight or my lean goal weight? Im overweight now 270lbs and my goal is 200lbs … do I start my macro numbers at my goal weight? Im holding onto a lot of fat right now and aiming for 1-1.5 fat loss per week. Dr Mike your advice would be greatly appreciated.
Hi Dr. Mike Israetel, I am just looking to lose 75 lbs of fat. I have watched other video's of yours as well. I just want to make sure I understand the best way to lose weight. I understand you need a calorie deficit. In a video about Carb Cycling for weight loss you are just lowering your Carb intake. So if I want to go from a 2000 calorie to a 1300 calorie day I should just take the 700 from Carbs, example I eat 250g Protein, 200g Carbs, 22g Fat = 2000 calories. Now 250g P , 22g F, and 25g Carbs = 1300 calories. In this video you are talking about importance of Carbs so is it best to lower each macro to make up the 700 calories, and if so is there a preferred ratio I should use, example 60% P, 30% C, 10% F, example I should lower my intake to 145g P, 148g C, 14g F = 1300. Thank you for your time and I enjoyed the info as well as your humor.
On a more serious note: the delta between the calories outlined in the TDEE Table slide and the output of the function provided in the Formula slide (BW x 10-12) is absolutely massive... at 200lbs of moderate activity, we're talking a delta of up to 1500 calories. I've always heard that a formulaic baseline of TDEE is BW x 15 (of note: this is actually much lower than the TDEE Table presented, and this could be wrong), so the suggestion to go from BW = 200 x 15 -> BW = 200 x 11(avg) === ~800kcal. That's a pretty gnarly diet to start off with!
I’ve tried many diets over six years and juggling different macro ratios. I find that using 30% calories of fat, one gram of protein per pound of body weight, and fill the rest with carbs for deficit/main/surplus. This formula never fails me and still have ton of energy in deficit. The fat intake has to be measured in maintenance for optimal hormone and energy.
It just seems like an unbelievable amount of protein, especially if you're obese. You'd have to eat sooo much chicken every day to make, say, 220 grams of protein. How is that affordable or healthy?
@@Ghritke if you’re obese think of it as 1 gram per pound of lean mass. If you’re 220 and at 40% bodyfat for example, then you’d probably be good at 130 grams of protein.
I think it’s worth making a distinction between cutting food and cutting calories because those are not the same thing. Whenever you refer to cutting food, you are actually referring to cutting calories cutting food which suggest cutting volume of food which is not something that you want to do, you can obviously, cut out a particular food that is high in calories and replace it with a ton of food that is low in calories. Taking out 2 cups of rice and replacing it with a pound and a half of zucchini or a yellow squash or asparagus would be cutting calories but not cutting food, cutting food is a problem hunger signaling changes with pressure sensing in the stomach. You should be telling everybody this whenever you’re explaining what you mean by cutting food so they don’t get the wrong idea.
But Doctor, the calculations for macros are exactly the same than those for muscle gain (protein 1g per pound of BW, carbs 1.5g per pound of BW, fat 0.4g per pound of BW), that transfered to calories ends up in the same calorie intake as in a muscle gain diet. In other words, how can I get a caloric deficit following these macros numbers?
