Can we appreciate how Dr Mike had the self control to spend a whole video talking about fists and fingers without a single innuendo, such a professional.
Bro, I love you, but I hate the scummy marketing bullshit on your store. 'value 460 but you pay 99' is an instant turn off. The store itself is pretty poorly made. Can't find just the Simple Science Diet, the actual product you are marketing. If I hadn't followed you for a while, and just stumbled in here, I would call it a scam and not look back.
Asking an AI for 10 healthy food ideas and it's like "lamb, duck sauce, carpet, ham tenderloin, Edgar Allan Poe, cyanide, ketchup, thunderstorms, oreos"
Good kist however there is a lot of sugar in ketchup don't abuse it. Cyanide will make you lose 100% of your weight, so it's really a negative calorie food.
"No conspiratory denial of science" - I wonder is it conspiratorial denial of science to recall how science was wrong and wonder if it is likely a cause of a lot of modern health issues and the distrust in general from the general public regarding such topics? I have watched as researchers and scientists have inverted the food pyramid over the years, the older models and research were heavily pushed by developed nations onto their populations. That along with this apparent hesitancy to acknowledge it would only fuel the growing distrust I would imagine.
"Conspiratory" or conspiratorial? What is a conspiracy and who are conspirators? Knowing those terms, what would conspiratorial (or "conspiratory") then mean? Pedantic nitpick here, so no worries, otherwise your comment makes sense
Some people like me might have grown up on well water, or with a mom who never quite cleans the glasses. Or both. Or bad tasting hard water. Hard water is hard on my kidneys too so I can get very dehydrated. My life changed when I learned that with most municipal sources I either have to have a filter pitcher or a fridge filter to get the taste and composition where my body can tolerate it, then carry a water bottle religiously. The only exception was one single city I lived in had good soft water, to the point people visiting my house would bring gallon jugs to stock up. Then it was easy. Or personally, LMNT. I get charlie horses anyway so balanced electrolytes keep me healthy in multiple ways. A dash of LMNT helps with bad tasting water. (Literally one reason why Gatorade tastes the way it does - so players can't taste a bad water pipe).
The simpler the better. Sleep. Diet. Water. Walk and/or Gym. That's the order from most important to least important. You can solve each problem piecemeal, but you need those to lose, gain or maintain weight. It doesn't matter your goal, you always have to sleep enough, drink enough water, have an adequate diet. After that the exercise comes. You might have to review your water intake and diet each month, but this just works regardless of what you want to do. Not saying the diet and gym are easy steps, because they aren't, but they are progressively easier.
I'm wrapping up a 40lb weight loss and my diet is very similar to this. It's very easy to stick to, especially if you worry less about obsessing over macros and just focus on eating healthy foods and staying full. Almost every health metric has improved (body composition, mood, energy, blood pressure, etc.). Strength has increased on all isolation movements, held steady for deadlift, and decreased slightly (~5%) for squat and bench, significantly (~10-15%) for overhead press.
@@jacobsejer4527 Thanks! I’m doing a follow-up DEXA in a few weeks and I’ll be posting the results. I was 35% body fat at my heaviest, and I should be around 20-23 now. Still got a ways to go to be considered “lean”.
did you lose 40lb in one long diet or had multiple diet and maintanance periods? I have dieted for 4 month and now in maintanance but lost only 10 lb while adding muscle (a beginner at the gym). will need a lot of cycles to shed off the 20 lb of fat I want to lose.
@@mnakash77 One long diet. I did 3 weeks in a steep deficit, one week at maintenance, repeated 4 total times. The thing is that I gained the weight intentionally while training, and the bulk just got way out of hand. I was 135 before training, wound up at 212, and now I’m in the low 170’s. Since my “set point” is on the lighter side, it was relatively easy for me to lose weight rapidly.
I have been advocating as a trainer and nutrition specialist for years for this kind of a just simplistic healthy Whole Foods diet and I'm glad somebody finally put a video out laying out how simple it is for people to see, thank you Dr. Mike, that was a good video.
Just a suggestion for future, if this is indeed part 2 of a series could we please link part 1 in the description? That way we don’t have to scroll for days to find the first video. Thanks for all that y’all do at team RP!
Someone on reddit says they mixed it up in the video. The video is actually showing chill, and grind is the exact same thing but it's one portion of carbs instead of 3. I don't have it myself, just relaying what I read on reddit.
@@DoisKoh That sounds right. Just guestimating in my head the chill diet seems like a lot of calories for an ostensibly moderately active adult who is engaged in fat loss.
@@JsDinghys-iv3vl remember though, he said on chill mode most people maintain or gain a little. It's to mitigate diet fatigue without blowing all the progress from grinding, and to set you up for another cycle of grinding.
Most people out there are sick of the bad jokes from Mike. Hopefully he will be moving away from that disingenuous content and move back into the kind of content that used to make RP great.
@@42WallabyWaySydney Makes sense. Age as well perhaps. Nearing 50. I'd blow up like a balloon having 3 servings of carbs every meal. 3 servings a day is almost too much for me.
That Grind mode screen shot 3:58 looks like a ton of food. 6 fist sized servings 4 times a day, plus fats and hydration. I can't see how I would squeeze in any more food in the chill variant, unless I start introducing unhealthier choices. 🤔
According to a stranger on the internet who bought the package, that grind mode pic is actually the portions for the chill diet. Take w/ appropriate grain of salt considering source.
I converted fists to cups and a finger as 2 tablespoons and I calculated almost 5000 (4956) calories if you pick chicken thighs for protein rice for carbs broccoli for veggies and olive oil for fats. Even using the Reddit grind mode of one fist of carbs per meal it’s 2500-3350 calories. I burn a MAX of 2700 calories per day probably more like 2400. I think grind mode would be better doing 3 meals a day my lowest estimates show 1500-1900 calories.
Am I understanding this, it would be 4 portions of protein, 8 portions of veggies, 12 portions of fruits / grains, and 4 fingers of fats? If I chose rice every day, I feel like 6-8 cups per day would be a lot (5'-10" 166 lbs), or am I reading the chart incorrectly?
Hey I would love to see you review Caroline Girvan’s workouts, when I first got into training I lost a bunch of weight following her videos but I’d love to see your critique!!
@@spartan90909 in what part does he promote "the diet plan" like you said. He hasnt... That is the point of the video - that you dont need any diet plans or overpriced supplements to get lean and healthy. Be glad you can watch content like this for free without constant promoting of useless things.
@@adamdrinovsky2592 he said in the video a link for the plan will be below ....then proceeds to outline what's in the plan hoping you'll click and buy it you bloody muppet
Great content as always! One question, did I read that template right with 3 fist size portions of carbs 4x per day? If I went for oats or rice for example, that seems like a ton of carbs in a sitting (maybe 2-3 cups of oatmeal per meal?!), and that's in the Grind version, which is below calories? Am I misunderstanding it?
I may be dumb, but when we say a fist size portion of lean meat... is this a 2d view of the area my fist then like however thick the meat usually is, or like the total volume of my fist. I feel like the total volume is quite the large portion of chicken breast... that would be like 400 - 450g of raw chicken. (6'3", 214lbs) If we do account for total volume then what do i do about the veggies that take up a lot of air, 3 fists of broccoli isnt that much but can be smushed into 1 fist.
Is only one "fist-sized" protein source going to be enough for total protein intake? Also that, plus 3-fist sized carbs + 2 of veggies are a LOT of volume, I can't eat that much FOUR times a day honestly. Four is also quite the odd (pun not intended) number, considering how large it is, the fourth meal (especially if placed before bed as suggested) packs quite the punch. What about the classic 3 main meals + 2 snacks?
Pretty sure you're thinking about it the wrong way. Based on the fact that example is the "grind" diet. You're probably only getting 3 meals with a fist of carbs. Mike wouldn't tell you to eat 3 fist fulls of carbs 4 times a day. Occam's razor👍🏼
@@d2ds17 The diet specifically says 'each of your 4 meals per day should be made of:'. So RP have made a mistake/typo or the person is understanding correctly.
Can anyone tell me what the benefits of eating within a 30min - 1hour window after a workout? I thought that recommendation got debunked a while back? Just curious if anyone can confirm :)
pork tenderloin is a great lean protein btw, probably my fav. just chop off medallions until you have as much as you need, salt it, fry it up for a couple minutes on each side in a nonstick pan with some cooking spray. basically the same macros as chicken breast, but more flavor and better texture imo
@@chrisfournier6144 oh yeah that too lol, one of my other favorite things about it. usually just a liiittle bit more than chicken breast but I sometimes find it on sale for less
Not horrible advice but dudes like Mike just can't seem to totally ditch the bro science. Why would you need to make sure that you are choosing "lean proteins" but add back "healthy fats" unless your assumption is that animal fats are not healthy? Animal fats are the healthiest fats you can eat unless you're still getting your science from the 1950s
Last I knew, the USDA trashed their food guide pyramid and replaced it with myplate. Half your plate is vegetable and fruits, 25% of your plate is lean protein and 25% grain. It’s similar to what you’re talking about.
The things I really like about this are 1) the focus on moderation over extremes and 2) simplicity versus the relative complexity that many diets bring. The outcome is a reasonable approach to eating that is sustainable over a lifetime and resilient to special occasions like holidays, vacations, etc. The mental health aspect of this approach cannot be overstated. Take note that the work still needs to be put in (this isn't "magic" as Dr. Mike likes to say), but I believe this strategy is suitable for the masses - which is kind of the point.
I was a little hazy on the fisting and fingering method at first, but I think I understand it now. I can't wait to try it out when I get the chance! They say I'll be eligible for parole in the next 8-10 years.
Dr. Mike I'm very sorry for leaving a bad comment the first time I watched 1 of your vids..there are so many wannabes in this bodybuilding community world wide talking so much bs. 10 years ago I was in my best form ever natty of course. Then I've been in and out of the hospital health prob. I used to train by listening to my body and it resonates with your philosophy. But you gave me answers by following u past 2 months of all the nerdy questions I had. I dont speculate any more. Thank you very much 4 your content. I'm back in the gym and Dr. Mike dude I'm growing like a mf. Probably bc of my muscle memory but with out dubt listening 2 you if u were my muscle Guru. I eat everything u say and digest it to the bone. To bad I cant aford your app live in one of the most expensive country in the world my diet is expensive as f. Have to prioritize kids. F it the whole world is expensive now a days. Any way love u man your the sh..t..and keep on numchucking all the fraudsters out. You stay you! Oh yeah and get does Lambos brother ur a hard worker and hard work pays off! Stay hard man🤣🤣🤣...I'm out...✌🏼
I lost 120 lbs in under a year, eating 2 meals a day. 15 egg whites 1-2 yolks with a little sliced ham, tomato, pepper, and sea salt. Side of 500 grams of mixed cauliflower and broccoli. 1-2 slices of low calorie bread for carbs. Multi vit & a banana. Never felt low energy or fatigued. Relatively large volume of food made it pretty easy. Water & coffee..... Edit: I live in the country & can get eggs directly from the farm for very cheap. Store bought eggs would probably be rather expensive. For reference, I am (was....36 now) 35 year old 5ft8 man. Went from 272 -150 lbs even. Maintaining it pretty easily.
@@argo7155 I binge on snacks everyday in 500 calorie defecit. I do 10 miles of cardio on foot everyday and I do my work on an exercise bike. I can eat whatever I want and have abs
@@AlfimAlves That's great but most people don't have enough time for weight training and that amount of cardio in a day. I only get 30 - 60 minute window for working out so diet matters a lot.
a really cool variation on this is plate method. You choose your plate size based on your calorie goals. Then you fill half with green veg, quarter with lean protein, and quarter with whole grains.
@@scarletsletter4466 if i would eat 3 fists noodles that would mean like 250g of uncooked noodles. 1kg per day. This rule applies really good with rice but with noodles i feel like thats just not realisable
I'd love to get the diet program to read about it so I don't have to keep watching a video each time I want to check stuff, but I'm not paying for the entire beginner guide so I'll stick to the video for now. Thanks for teaching us though!
If you want some more nutritional breakdown, I highly suggest TalonFitness here on RU-vid. If you don't care about all the nitty gritty on his food lists, you can skip to the end to when the charts are full to see what made the top tiers. The meat is a bit harder to tell so you might have to watch that one all the way.
I love this channel and this video is one I really needed. Dr. Mike, I appreciate the delivery because you always make your content very easy to understand and digest
It's really great that the guys at RP give out all the information needed to make your own programs in addition to selling their own programs. Really sets them apart. 💯
I'm quite muscular and stay between 8-10% BF year-round, without much effort: 1 - Find a sport that you love (bonus if the sport demands you to be athletic i.e. rugby, soccer, track and field) 2 - Train to get better and better at the sport, don't just play it. 3- Give up drinking 4 - Eat 95% home-cooked food 5 - Be consistent, I've been training for sprinting for nearly 2 decades (My bodies homeostasis is to stay lean and jacked).
Tbh the drinking is hardest for me Not because I’m an alcoholic, but I’m a beer and whiskey nerd. I’ve gotten it down to beer 2x a week and whiskey 2x a month. The goal of balance is 1x every two weeks for beer. 1x a month for whiskey.
@@AAllinsonNN I'm just a wine, beer, whisky, vodka connoisseur said/says every alcoholic haha. But seriously, drop the fn sauce, it's not worth it. And if you're having trouble, sounds like it's either become an identity piece in your life and/or it's covering up some other stuff in your life you need to work on.
@@marcd2743 Sure doesn't sound like any alcoholic I'm aware of. Don't alcoholics typically drink to get *drunk?* Sounds like he simply enjoys the taste and experience, and is in no way out of control.
Yeah, I calculated this out in my meal planner. With 3 carbs I was about a thousand calories over my calculated total to lose a pound a week. 1 fistful of carbs was closer to my calorie needs to maintain weightloss. I am wondering if I am overestimating my fist size.
It has to be cooked, but even so, I think this works best if you have Dr Mike sized hands. If you have Viking hands we have to measure. I’m 5’5” 120lbs but my fists are over a cup of rice size 😂
00:01 Simplest diet allows flexibility for vacations or holidays without losing progress. 01:57 Execute an awesome fat loss diet with 4 food groups 03:52 Choose one source for each meal 05:45 The Simple Science Diet offers immense flexibility and permits varying meal choices. 07:48 A simple diet based on fist and finger measurements works for everyone. 09:36 The Simple Science Diet offers two types of diets: The Grind diet and The Chill diet. 11:32 The diet aims to sustainably increase energy levels and sleep while losing weight. 13:20 Flexibility and consistency are key in the Simplest Diet EVER 15:11 Eating four evenly spaced meals per day fuels hard workouts and supports muscle growth. 16:59 Cluster meals closer together to reduce hunger 18:40 Hydration and supplements 20:18 Prioritize sleep and manage caffeine intake to support dieting results.
this is great. I do have a question...I do intermittent fasting which has been great for me and keeping weight down. I only eat twice a day. How could I build this diet into those? Just follow the 1, 2, 3, 1 and portions twice a day. Similarly, for each meal I really can eat three fist sizes of good carbs/grains / fruits?
just eek out the biggest deficit you can on grind days so with two meals a day you can easily be in a 1000-1500 cal deficit and chill days eat more carbs or add a meal
Nice job simplifying RP! I''ve been around since you & Dr. James Hoffman did those Q&As. Those were awesome. I love the direction you're going in, I think this will hit a larger audience. Great edit-ability for shorter format stuff too.
TLDR-there are channels who actively practice/specialize in athletic training. I’d think about programming prep for sprinting and jumping, in addition to weight room. Athleticism training inspiration channels:Noah Lyles (sprinting) , Isaiah Rivera (jumping) , Blaine McConnell (sprinting and lifting) , Tyreek Hill (acceleration, quickness) IMO Dr Mike is pretty clear on his expertise and biases towards :bodybuilding (hypertrophy modalities) , powerlifting/strongman(strength modalities ) , MMA, etc . He collabs with people influential in those spaces and in published exercise science literature (mainly on hypertrophy/strength studies). the RP app is designed he says it all the time “Maximize Hypertrophy” If thats not your specific goal consider supplementing this channel with other channels that have different focuses I disagree with the other post. improving sprint speed (max acceleration) and jumping ability (other things can help too like core, flexibility, lateral movement) will make almost any sport easier than if you had done no training in those areas. You have to prepare your body to be able to withstand and produce near maximal force.
@@agcalleko7I appreciate the response, there’s a lot of really great information here. I suppose I may not have been precise with the wording of my original comment. I was more referring to weight training for athletes. In past videos, Dr. Mike has referred to his experience in other areas other than bodybuilding, such as aforementioned topic, but hasn’t made any videos going into great detail. There’s actually some great information that could be applied to athletic weight training in his video on rep cadence, but I am also curious to hear his expertise on ideal rep ranges, intensity, training loads, and if there is an optimal way to train for both athleticism and hypertrophy without sacrificing too much of one for the other.
You are saying, for each meal, I get 1 fist of protein, 2 fists of veggies, 3 fists of carbs, 1 finger of fats? And I get 4 meals of this size? That is a lot of food.
I’m confused about this myself. I guessing the groups are numbered in order of importance, but that 1 on the fats throws me off. If it’s 3 fistfuls of bread, that’s like a lot of fucking bread. lol.
Dr. Mike, your app has changed my life. Thank you. I'm happy to give you lambo money even if it means my kids have to miss a few meals a week. #worthit.
I have no idea if this is gonna be relevant to this video, but I just came to say thank you Doctor Mike for teaching me to exercise properly. I HATE it, but thank you nonetheless. As a 5'4 young man in his 20s, who weighs 205lbs and has lived mostly a sedentary lifestyle up to now, I'm simultaneously grateful and hateful that you gave me the idea to slow down my negatives for maximum effect, I have just finished doing squats, and I now (temporarily) have the stability of a 90 year old man with no walker or cane. Again, thank you, and damn you, for your torturously effective advice. I feel terribly wonderful after my first workout in ages, and will (un)fortunately be sticking to many more in the future. Thank you, you absolute psychopath, now if you'll excuse me, I'll be taking my rest liberally before I do all this again, more intensely, while stumbling around like a drunker than usual Captain Jack Sparrow, and trying to not face plant when I go to let my dog out of her cage- Sincerely, a crazy person on the internet. (Genuinely thank you, best I ever felt after a workout, and also the weakest)
Assuming your body doesn't fight you, it's probably possible to build a moderate keto diet based on this plan just by choosing a low-sugar fruit instead of grains or high-sugar fruits and raising the healthy fats a bit above what the plan says. So for the people who feel serene on keto and want their fat loss experience to have that same serenity, Dr. Mike's conceptual framework has good flexibility and will let you add in your own goals without too much difficulty.
Idk man you really cant know what you eat untill you whip out the ol’ food scale. Pretty sure Mike uses the food scale and counts his calories and not this horseshit casual method, to each their own though.
@@AOH892 bullshit. Its full of nutrients. The egg white isn't really worth eating and some allergic to that part. I eat 6 to 9 eggs a day. They're good for you
I do the 2% low fat small curd with the liquid egg whites blend in the ninja and scramble with seasoning it’s so good a lot of protein and holds me over without feeling hungry
Personally what I’ve found has worked for me is measuring serving sizes on the nutrition label. I just eat one serving size per food group each meal. If you’re eating whole foods it makes it so much easier. After a while I’ve just learned how to eyeball things.
I lost 1kg per week having a chickpea salad in the office (250g chickpeas + cucmuber+ tomatoes + mozzarella). And in the evening, 500g brocoli, 300g carrots in boiling water, 300g of meat + 250g of mozzarella, some tomatoes and balsamic sauce. That quantity would last me for 2 dinners. I was not doing sports, but I never felt hungry. That diet was a roughly 1000kcal deficit per day. I went from 95kg to 80kg in 5 months. The weeks I haven't lost a kilo were for varying reasons (some birthdays / company trips etc). For the meat, I used packet bio sausages from a local farm. They have slightly more calories than chicken, but at least I was 100% sure of the cooked quantities (500g packaging with 5 sausages). But eating the same thing every day was not a problem. It's also nice not to have to struggle counting calories etc.
Made a super simplistic vegan diet for myself, lost 30lb so far in the past couple of months. I make a large amount of a food: carb part - usually rice, sometimes boiled potato, pasta, noodles or bread; and protein fiber part - usually TVP, sometimes lentils or canned beans; eat that 3x a day for two or three days, along with some fresh veggies, basically only cabbage, carrots, tomato, cucumbers. (Plus a bit of tomato sauce or ketchup I sometimes put in my TVP rice.) A snack of a bit of nuts or seeds or olives. If I want another snack I eat fruit, basically just apples and oranges. If I want something really sweet I make some whipped cream or sometimes get a tiny chocolate bar. I drink only water, zero sugar sodas, or tea with stevia. A complete multivitamin-multimineral supplement, an omega 3 supplement. And that's it, the entire thing.
The last time I saw someone requesting AI to help them with food, they asked how to make pizza and the AI gave them "glue" as one of the ingredients in order to help with texture, so idk Mike...
4 meals following that plan would be like 3300 calories a day for me. 6oz of chicken, 2 cups broccoli, an apple, a cup of brown rice, a cup of blueberries. And some avocado oil to cook it in. That’s a bit over 800 calories. Sure I’m 6’ 1”. But that’s a ton of calories. What am I missing? Is the grind phase crazy less? Like half portions or something?
Yea I was thinking the same thing. That is about my maintenance at 6’1 240lbs. I have large hands but man that’s 600-800 calories of carbs 4 times per day. I feel like that was accidentally mislabeled and should be the “chill plan” where you maintain. I would expect the grind plan to be like 1 fist sized portion of carbs at each meal.
@@JT-ro1gm So I bought it, and nope. What's in the video is the grind mode. Chill mode contains another fist full of carbs and a half finger of fats. When I take grind mode and use TDEE calculator, I'd have to be working out 3-5x a week, not just walking 1k steps to lose just a bit of weight. Chill mode I'd have to be crushing workouts not to gain weight.
