I was introduced to you in 2019 by my weight lifting coach and your information has changed my life. I'm down 75lbs and healthier than ever. Your App I've been using for years now and it has taught me how to eat which really fixed my whole perspective. Anyway, I can't wait to submit that body transformation picture come Monday. Last 3 days of my "final cut" and all I keep saying is, "I'm never doing this again..." 12 weeks is a grind!! Thanks again for this video, all of the repetition really helps! Have a good day. 😊
Really good to hearthat Chaya, this channel really helped me too. Just remember to never go back to the bahvior patterns that got you to sustain the prior unhealthy weight again. Maintainence is everything after such a taxing cut.
Yeah in that example he's presumably exaggerating for educational effect because an adult male maintaining weight on 1000 cal - i don't want to say is impossible, but would make a good endocrinology case study at the very least Appetite does vary wildly though and explains a LOT of weight management
@@mrbouncelolNo it's impossible lol. Not even basic metabolic rate would be 1000 calories unless you were a 60-pound midget, respectfully. That means basic biological function with no activity. The only way a 1000 calorie diet can work is short-term. A man needs to average probably at least 1700-1800 calories to not wither away. To support energy levels probably more like 2000-2200
@@EhurtAfy I can't say there isn't a patient out there who only needs 1000 cal but yes I agree, for a "normal" man it's not feasible... it would be laughable but its eating disorder territory
I’ve been experiencing this lately and it’s quite fascinating. I think it’s why we were so good in our primal years ages ago. I feel stronger, faster, more sharp etc on a empty stomach, hungry. Knowing after I’m done I’m gonna have a huge meal. I prefer to work out damn near starved now 😂
ive lost 40lbs and counting on a semi-bad diet. i rapidly lost like 25lbs eating SUPER clean and tracking EVERY SINGLE BITE. it worked amazingly. but i wasnt happy after a few months and was just burnt out on dieting. Now I maintain 3x a week at the gym and sometimes go 4 times. I track my meals monday thru friday and keep a solid 1000 cal deficit (so i'm eating 2200 a day), then i enjoy my weekend while just trying to be conscious about my food choices and do my best to stay within the ballpark of my maintenance calories (about 3k). I just am sure to update my calorie needs every couple of weeks. works great and i dont feel like im depriving myself of anything.
that's how I've been having the pandemic pounds trickle off. Slow as hell but man it's a lot easier than trying to white knuckle it and I don't feel like I'm starving. Another...oh 10 months or so to go
Dr. Mikes personality is just next level hilarious. Definitely have to go back and listen to the info over again sometimes because I’m laughing so much.
From my experience, with increased protein intake and weight training your cravings and overeating tendency do reduce. Now i do crave junk food sometimes but i won't overeat them like before.
From my experience of weight training for past 3 years it doesn’t do anything to reduce my appetite or cravings. I get more hungry the more I train. I also eat healthy but always consume more food than every nutrition diet app tells me. I’m %10 body fat and eat 2800 to 3300 cal/day. All the apps, even RP diet app says 1900. My cravings are for bread. So good 🤤
My maintenance is 2600 calories daily and I eat whatever I want but I track literally everything I eat. You covered on it though, it’s hard to eat just one or two cookies, most people binge. I eat 3.8 oz of chicken. 1.5 oz of brown rice, and 1 slice of cheese which is 40 grams of protein and 410 calories. I’ll eat two Girl Scout cookies after which is 140 calories. I repeat until 2600 calories. If I’m on a cut I’ll walk off 1,000 calories daily. I’ve been doing this and im getting jacked. When I’m not on a diet I’m still in a 500+ cal deficit daily through cardio and weight lifting
I got to around 9-10% bodyfat on a really "bad diet" (Nutella crepes every day, burgers), but I counted and hit calories every day, and walked for 3-5 hours daily.
@@citadelasoundproduction9412I've been there, i got to 10% using willpower and 800 cal a day. Then once the willpower ran out, I gained 7kilos of fat in 2 weeks cause I never had a normal diet. That was last year though, now I'm back at 10% with 8 kilos muscle more than I used to do. Now all i need is do train my legs😂
Hi mike, can we make it a point to always consider the thermic effect of food when we are talking about burning calories or eating in excess as well as the conversions into muscle mAss even though they be trash calories. It continuously doesn’t get talked about but when protein can be as low as 70% efficacious when accounted for work needed for digestion it can really matter if you have 200 grams. Cheers
Can confirm. I train for about 20 hours/week and I still need to restrict junk food, sweets, calorific beverages, etc. But you can eat a lot of tasty, healthy foods with this activity level, yum yum!
I'm a woman and just some sharing from personal experience. A year ago, I was justifying eating a cake slice everyday because I hit my protein and I was working out well. But I noticed, my body composition was bad at the time 😂. My body fat wasnt going down as quick as I want despite my efforts to train 😂
I thought it was somewhat possible until I got into endurance/hybrid training. I'm training like 9 sessions a week, (10-12hrs) plus a full-time job, I'm basically a zombie out of work and training and burning about 2800-3000 ish a day.. easy as hell to eat that back, especially with how insane my appetite is right now. I can't possibly imagine adding much more training to burn off another 1k daily.
@@Cenot4ph Yeah, my training block ends in a month with my half marathon, after that ill dial it back for a bit before prepping for another event. This isn't year round sustainable, not for me anyways
Yep if I eat whatever I want including junk food I tend to eat around 4-6k a day, so I'd have to actively burn 2-4k to lose weight. In other words, at least a marathon. Every day. It's funny seeing all the people in the comments who don't have an appetite problem saying that most people wouldn't eat that much. Guess what, most people also aren't watching videos titled "Can You Get Shredded On A Bad Diet?" and if they are, they're probably more like me than most people.
My buddy tried this, as soon as he fell into a slump he couldn't slow down his eating. Went from 210 and shredded to over 300 pounds. Really sad to see.
@@drdaddy777 the emotional after fear would be tough too . Your body makes the opposite CheMicals (estrogen) to compensate that’s why guys start to get breasts . Get your friend on a normal dose of trt he could have shut off or have very low natural production now
@Renaissance Periodization I used to work on an automotive assembly line with a moving conveyor belt for 10 hours. I got diced while eating large Grand Slam's and Triple's at Wendy's. While it is not practical, theoretically, someone CAN outwork a bad diet. BUT, it probably won't happen if the job isn't really physical.
This was something that took me a regrettably long time to find out, probably early 20's when I began to take weight lifting a little more seriously. You can't outrun a bad diet, you LITERALLY cannot outrun a bad diet. you'll go for a half hour run, burn 400-500 calories, be pumped up, scarf down half a pack of oreo's and you'll break even, then you'll undo all that work by another half hour run. Maybe you really like running but if you have a big plate of loaded nacho's for lunch and a pizza for dinner, you're looking at about 6000 calories. It is physiologically impossible to sustain this as a long term goal, where you eat like a pig 7 days a week. Mike when you're right, you're right, wish I heard this when I was a kid before I even started lifting because it would have saved me a lot of hassle if I just counted the f*cking calories. On the plus side, man tits are one of the few problems you can literally run away from, so it's just a matter of finding a diet you don't want to jump off a bridge over
Can you get big and grow muscle on a "bad" diet? If you get enough protein. Will you also be "aesthetic"? Only if your aesthetic is pre hibernation Grizzly
"M*f*s aren't getting fat eating apples out here, you feel me?" 🤣🤣 Had me in stitches.... But man, did you HAVE to remind me that I need to run a half-marathon to burn through a pizza?😢😉
Dr. Mike- Do I really need carbs post and pre-workout?? I'm on my cutting phase, seem to do better with under 100 grams of carbs per day, I work out first thing in the morning, black coffee only and within 2 hours have a 40g whey isolate shake, no carbs. Am I shortchanging myself?? I try to save my carbs for later in the day when i'm hungriest.
It's difficult to out train a bad diet depending on the badness of the diet BUT can you out eat a busy training schedule? I'm supposed to be on a 300-500 calorie surplus per day Dr. Mike and I picked up a few cardio exercises that I like to do during my most recent cut. This means that a typical training day requires that I eat about 4k calories per day which is uncomfortable compared to the 2.7k calories that I would eat on a cut (which was uncomfortable in a different way.) Eating relatively clean for on a 4k+ calorie diet can be expensive and the volume of clean food can be hard to stomach. I haven't reached maximum recoverable volume and my training is going great so I wouldn't be interested in cutting physical activity. Would the Dr. prescribe twinkies in this case? Maybe a glug or two of olive oil?
Fruit/berries is likely a solid option. I realize that may be the expensive option you were referring to. If you are trying to add calories but you're too full, and are already getting plenty of micronutrients from whole foods, think about the bane of a cut; liquid calories. Juice is a fantastic fat free source of carbs. Milk is a fantastic source of fat and protein.
I remember my senior year in high school when I wrestled after a 2 hour practice I'd go home and run anywhere from 3-9 miles 6 days a week. I ate pretty much whatever I wanted and I stayed underweight pretty easy.
Could you mythbust/confirm mike mentzers "heavy duty training". The claim is you get great/optimal results training 4x -8x per month (1x week) with each workout compromising of about 4 sets to extreme failure each time and long time under tension. And then taking 4-6 days off to focus on recovery. From my understanding the volume is just too low and too infrequent to stimulate optimal growth even if the set is balls out insane My "works because genetics" senses are tingling here but id love to hear your opinion on it.
Love u DR mike. Last time i checked in with you i was 25kg lower now im 35kg. I'll never quit until i reach my Goals and its all thanks to you. (I gained Strength as well as reps too)
This is super useful information and can actually be motivation to stay on track with the diet. But the biggest takeaway is MIKE, why didn’t you have friends as a kid? ☹️
Dr Mike - I have been on a cut for the past 5 weeks, I am still loosing, about 1/5-2 lbs a week. I adjust my calorie intake once a week as I go down. I am doing more exercise then I was doing in the beginning of the cut, but where I was burning 4K plus calories a day, after only 10 lbs I am only burning around 3200 calories...Why?? Thanks!!!
Of course you could always, by measuring fat/protein/carbs (in about a 4/3 g : 3g : 4g ratio) use whatever foods you prefer, in the right amounts (see the Zone Diet for user-friendly tactics)
Me "personally" the more active I am the less appetite I have. When I'm forced to take a break especially for an expended period, my appetite increases.
I just want to put this out there: I *Am* one of those people who just naturally burns a lot of calories. I am 6'3", temp runs hot, I fidget and am up moving a lot in addition to frequent weight training, and I generally cook for myself and eat clean. While I would have to try very hard to get pretty fat, I also saw the best results when I did take a look at my diet and made some changes. Namely, more protein. Choose cleaner meals. Make sure to throw in veggies and better carb sources. Even if you are the genetic best case scenario, you are already doing the hardest part of getting healthy: exercise. Do you really wanna go through all that effort and leave out the 1 thing that will improve the quality and speed of your results by a very noticeable margin? I did for the first year of training, and I regret it. Sleep, eat right, and exercise. The Holy Trinity of Muscles, baby.
I eat "junk" occasionally - like Italian subs, couple of slices of pizza, a good restaurant burger, or some Indian or SE Asian food - but I make sure it still fits within my daily calorie goal. It works for me.
Thank you for the video, Dr. Mike! How would you assess a plan that was executed "correctly" (utilizing progressive overload, deloads, steady increase and deceased in bodyweight, ect) but at the end of the bulk and cut, you can't tell a difference? How would you look for flaws in execution to ensure the next attempt it more effective?
Question is carry more muscle bad for longevity even if natural I’m a pretty big gym bro but getting into cycling needs a reason to lose weight which is probably muscle
I used to think people that were thin just had high metabolisms and I was toast. Turns out most of them train/exercise and don’t eat much junk. What a concept! I’ve disposed 80 pounds of unwanted fat…and now my metabolism is around 3200 calories per day for maintenance (currently 196 pounds at 5’9”). I do cardio daily and train for hypertrophy 6-7 days per week. I’m 38 and feel the best I ever have and definitely the most jacked I’ve ever been. I love it and have zero intention of ever going back. My goal is to be a jacked 80 year old someday. 💪💪💪💪💪💪❤️❤️❤️🏋️🏋️🏋️🏋️🍕
I'm one of those skinny people that can "eat whatever they want". What I've found is that I eat whatever I want in moderation. I'll have a hamburger and a small fry for lunch, not 2 or 3 hamburgers. I'll have some cookies, not 20 cookies. The idea of why I never could gain weight didn't crystallize in my mind until I went on vacation with a friend of mine who was formerly obese (but still bigger than me). When we ate the buffet style breakfast at the hotel, I had a plate of food. My friend must have had at least 3 plates of food. I was amazed. So I think what Dr. Mike is saying is that if you're a 1 plate kind of guy, you probably don't need to worry as much about trying to out-train a bad diet. If you're the 3+ plates of food kind of guy, then you're probably not going to be able to out-train the bad diet.
Great video. I want to hear more about that “anthropologist”. Back when I was a collegiate soccer player, we really could eat anything and everything we wanted and stay absolutely shredded. I believe I maintained around 10-11% Bf
That man comment in the beginning really got me 😂. But I would like to bring up Erik the electric. One of the few men in the world that can outwork HIS diet. Granted he doesn’t have the best physique, but considering the challenges he does I would say he’s in very good shape.
i think you need to clarify here that when you mention 'bad diet' in this video, you are actually meaning 'high calorie diet'. you can definitely get shredded on a "bad diet" if by bad diet you mean junk food, as long as you're exercising more than your eating. i eat mcdonalds every single day after my workout. instead of a standard "good diet" 300kcal protein shake, i have a double cheeseburger which is 440 kcal and 26g protein. it is 100% possible to get or stay shredded on a "bad diet" but no it is not possible to get or stay shredded on a super high-calorie diet
Might be possible to get and stay shredded but I'd be more concerned about the long term effects on just overall general health. Not to mention as you get older your metabolism will slow down and it'll get harder and harder to sustain this.
My dad told me this. I don't blame him, he got most of his training advice when he was playing sports in high school before the internet in the early 70s. You can't out train what you eat when you like to eat. You will always be able to put away way more than you can burn off.
I’m in a weird spot right now. Minimal snacking throughout the day, sometimes none, one meal at the end of my day. I also have these meal replacement bars by metr x. I eat what I want. My snacking is usually a couple wings or a slice of pizza, as I’m a cook. I also drink after my meal at night. If I’m not eating a pizza or something just as bad, I go to McDonald’s. I have the worst diet, but I naturally don’t eat breakfast, usually no lunch only a bite or two of something. And my eating starts at night along with drinking. Unorganized fasting. Lifting weights I am getting stronger, but losing weight. Looks like fat. Some newbie type gains coming in again I wonder how long it will last, and how my body will react eventually. Been a few months now. I don’t eat sweets really, I usually prefer to eat something hearty if I do decide to eat. I love a good salad, greens on anything I eat etc I think this also helps.
I’m in the “low appetite” category. It’s exactly like Dr. Mike described - I’ll forget to eat until 3pm, then a cup of greek yogurt fully satisfies me until late dinner. Without my incorrigible and undisciplined penchant for ice cream and potato chips I’d never come close to maintenance. So if I just add protein shakes and vegetables and train hard, I can “let myself go” and end up with ab veins. I got very lucky in that way, unlucky in other ways, just like everyone else
I heard some eat 10 gram carbs on a high day First of all I dont think anyone need it, its not heslthy and I beleve most of it turns to fat. Am I wrong?
Back when I was in my 20s while deployed in the Navy I could and did eat everything in sight. I didn't count calories but they called me the tape worm cause I ate so much. I did at least an hour of calisthenics, 4 mile run at a near sprint and lifted probably 90 minutes a day while we were under way. I dropped about 20 lbs and came home looking like Bruce Lee on steroids. People thought I was sick cause I was so lean. I'm a lucky dude to have a metabolism that allows the cookies, ice cream and pizza as long as I keep lifting even in my 50s. As soon as the weights stop, my ass starts widening and my chest turns to C cups so I have a squat rack and weight pile in my living room to keep my diet the way I like it.
I just recently rewatched "Swingers". Jon Favreau is pretty jacked in that movie, and he was in his late 20s. Now? He's clearly eaten well. Conversely, Brad Pitt has always stayed in great shape. Over the course of 25 years, how much more do you think Jon Favreau has eaten? Probably just 300-400 calories...every single day. I'm 100% certain Jon Favreau is conscientious of what he eats. But add it ALLLL up, and he probably eats the equivalent of just one extra slice of pizza, every day 🤷♂️
It's a very good point that some people exaggerate how other people wish to eat this "bad diet". Certainly, there are many levels of how "bad" a diet can be and ultimate Bad Diet is simply not for everyone.
I find both this issue as well as people who autoregulate (for the above mentioned reasons) well and can't even grasp what a bad diet looks like fascinating. I, probably like Dr Mike as well, am not one of those people. I never forget a meal and inspite of a mostly healthy diet (routinely 4 pieces of fruit and a big ass salad with veggies and lean protein and otherwise also mostly lean protein and whole grains) 3500-4000 is not actually a lot of food for me. My brother - same height - is much thinner but he also sleeps in til 2 pm, regularly forgets to eat for 36 hours and then orders take out for 40 bucks, drinking nothing but regular sugar pepsi. But the other side to the coin is that when I wanted to put on muscle I put on muscle like it's nothing. For me, it's literally just training. Bulking on a mostly healthy diet is like my default mode. It's what I'd do on a healthy diet plus a like a large handful of nuts or a chocolate bar. My brother - or other people I know - really struggle putting on mass, so there's that. There's a select few people who are blessed enough to kind of toe the line, but most aren't.
@@evernew23 lol I'm living proof 😆 I have a show for summer shredding Tampa next month then a few weeks after doing the Cleveland half marathon with the wife. Currently I'm about 220 at 7% BF 6ft 1.5in 7.5-8 min/ mile is my easy pace
@@lelandmassaro4086 "220 at 7% BF 6ft 1.5in" that puts you at an FFMI of nearly 27. So either you're taking gear or your numbers are just wrong. Edit: Just checked your channel, that explains it, TRT. And don't get back to me with this idea that TRT is just "replacement". The fact that your test levels don't drop after exercising, or as a result of not sleeping enough, etc. inherently means that TRT is not comparable to natty levels. In any case, you're also not close to 7% bf in any of your videos. Must have taken a dexa scan at face value. None of this makes your hard work any impressive btw, so don't get your panties all twisted.
@@timorohner9574 I do take 200mg every 4 days TRT and I do utilize injectable MIC and MAC and such vitamins. I took GW once for 3 months 2 years ago. Don't take any other PEDS. I didn't reach sub 10% body fat until a bit after my last posted video. My last Instagram post I was about 9% currently cutting. Ive maintained sub 10% since November 2021. I train ALOT
@@lelandmassaro4086 You are not muscle bound. You carry more muscle than most, and your mobility is adequate to run distance, so you are not muscle bound
When i hear Dr. Mike talking bits and pieces about his childhood and young adult life i wonder if its all jokes, his like Pierrot, the sad clown in many respects, i think we should give him a big hug when seen in public.
frankly with minimal training and conditioning, heart rate control and good recovery (great sleep, ice baths, sauna, ECT) and intraworkout nutrition. i could bike like 12 hours a day indefinitely assuming no real injury or sickness. i don't eat horrible food but its also not above average. a cent a day (100 mile ride) for 5 days spread over 7 days for 500 miles is on my list of to-dos this year. in fact for real endurance bike riders this is no challenge at all. i've even seen someone put a box wine in their camel pack and they finished it over the course of the day xD. CONDITIONING>HYPERTROPHY>STRENGTH
32yrs 92kg 185cm about 15% fat? (6pack visible) year round here... My shitty? Diät for years Breakfast at least 4-8 waffles with nutella, Second Breakfast at work, Lunch at work (healthy), In between a hole pack of twix or snickers or both(loading for leg days), Fruits, bananas apples etc..., 3 or 4 Proteinshakes over Day, At least 4-5 pizzas over the week, (I ate 4 years in a row at least 1 a day), Home second Lunch (healthy), Some more SiR, Sweats in Reserve Dinner (healthy) Every few weeks I'm changing and cycling the twix with other sweats SFR Sweats to Fatigue Ratio, I'm a shiftworker, (former constructionworker), Lift 3-6 Times a week, compounds even at work, we're hiding a movable gym at work🤫😊(barbell dumbells bench etc...) Over the day 5 to 6 cups of coffee, Bloodpressure very low and coffein makes me going crazy, about 15 cigarretes sprinkled over the day Never do cardio, except riding bike to work at nice weather (10min one way) But at least 10.000 steps a Day And get regulary accused of using roids, but never touched them
Salad is good, though. I mean, that's contingent on you being a good cook and not avoiding ingredients for health reasons, but a simple vinaigrette done well on romaine lettuce can be a wonderful thing.
I had a guy argue with me that trying to diet just slows your metabolism down, and after I broke that misconception down he came back with exactly what you said, in a deficit they get tired and don't WANT to do anything...... He just wouldn't come around to the O'Dea that they have every choice to do things anyway.
Cut heaps of times, decided last cut to just eat whatever the eff I wanted and got down to like 6%. Im super active everyday though, have been my whole life.
it's really not that hard to eat very good food that is not that high calorie. Most people are just raised on bad Western staple foods like fries, ice cream, hot dogs, hamburgers, cake, American style pizzas etc. and eat a ton of it and don't really venture into much else because people tend to just mindlessly do what they're raised with. In reality foods like most Korean/Japanese and some Chinese, authentic Mexican, Mediterranean (which includes good pizzas), etc. are actually better tasting foods with much more micronutrient density and lower calorie per volume.
One factor for me personally is that training harder changes my appetite/cravings. If I don't train all I want is junk, but after lifting heavy I go straight for turkey steaks, yoghurts, eggs, tuna & potatoes etc without thinking about it. Not saying it's a silver bullet, but it's much easier for me to eat well if I focus first on the training.
The only context where I've seen people with bad diets slim down is on my thru hikes of the Appalachian and pacific crest trail. Hiking 12 hours a day in rugged terrain will require a ton of calories and i've personally seen people lose ton of weight eating like crap. It's just not sustainable when the hike ends 5-6 months later.
I vary my diet based on.what im.doing that day. keep in mind im not a body builder, so not really the target audience for this channel. 3 days a week im doing either two hours of full court basketball or intense lower body lifting with compound.lifts. within reason i can eat about anything i want on those days and it burns off. pizza, burgers, no big deal. on.days where im doing less intense exercise (i dont go HAM on chest and arms) or resting I eat.lighter. this at least works for me.
It's good to have this video. But I'm curious how this works with IIFYM and eating a shit food composition but still hitting your calorie/macro goals. Like pounding the sugary treats trying to get those carbs in.
When I worked as a mover, I ate all the pizza, cheesecake and whatever I want and still lost weight. After a couple year's and wanted to bulk it was damn-near impossible, especially from whole foods
