How To Make A Big Visual Change To Your Body Quickly! 

"Let´s say you somehow accidently said the right thing to a girl a few times and then you´re getting married" made my day

Hopefully RU-vid doesn't demonetize this man for the things he says because this is a good channel with good content

Been 3 weeks. Doing this to the letter but with only 10-12K steps. Scan shows I lost 4% fat and added 600gr of muscle. Its insane but works. Will update in 3 weeks.

I basically did this and lost ~40lbs in 2 months. Just wanna add that making sure you get enough electrolytes (2g of sodium, enough potassium and enough magnesium) will help your brain and body function SIGNIFICANTLY better during this. It will help with the brain fog that Dr. Mike mentions in the latter half of the video! Cheers and good luck everyone!

I'll shock the world by going from 25% bodyfat to 20% and then blow up to 30% due to psychological damage lmao

Mini Cut: The I Hate Myself edition LOL

This is the second time ever on RU-vid I have commented. This fella is genuinely informative and zero bull. Thank you - you are providing a barometer for what the ‘average guy’ (work, life, family) needs to understand. Sincere thanks. Subscribed for sizzle.

This is on of the best breakdowns of the paths it takes and what to expect when doing it. Everything articulated is perfect no BS Im new here just subscribed looking forward to reeducating myself here on all the informative information. Cheers.

Wish this video came out 4-6 weeks ago

I actually had this exact experience for an engagement photo shoot. Thankfully I have a lot of wrestling dieting history behind me way before my powerlifting journey. So dieting comes ez to me, even the “suicide” cut. 5 weeks is all I can handle before I spiral. Been there, done that, learned a lot lol. If I had to give only 1 piece of advice, it would be this - for those 5ish weeks….. be EXCESSIVELY KIND to your significant other whenever possible, and remind them that your temperament will be less than great for a temporary period of time.

Just finished this program for 4 weeks. Dropped from 208 to 169.4 lbs in that time! This definitely does work but you do struggle quite a bit with it. First 10 days was the hardest due to garbage sleep and bad temperment from being hungry

Dr. Mike does a really good job in communicating in practical terms in which you can easily understand. The fitness gurus must hate this guy because he actually teaches and educates you so you can hit the ground running.

Mike you’re a gem to the lifting community. I hope to work with you one day!

“If you wanna pull that lever, some shit’s gonna go down.” Dr. Mike 2022

I've never seen one of your videos before. Can't tell you how much I appreciate the honesty

I love this channel. You shoot shit straight. No bullshit. Really explain everything in detail. I'm a fan

I am 42 yrs old and 5’ 4”. I started working out in October of 2019. I started lifting heavier from January 2020. 5 days a week, and started doing BJJ 4 days a week. I did this for 18 months, and thought my diet was in check. Unfortunately I could not get under 220lbs. In February or March of this year I said screw it and literally started eating and working out as you are saying. Now I’m 178lbs as of this Monday. I went from 34.5% to 23.1% body fat. I only lost 1.2% muscle mass during this fat reduction. What’s crazy is people are starting to notice and they tell me I look bigger. Which is funny to me because I have dropped over 40lbs and really did not loose mass. I’m literally lost 20% of my over all size. It’s surprising how people see you when your fit. Thanks. Great content.

Mike is real as hell and Im grateful for him

This is so important to hear and see because it contextualizes so much partial information that is given about the processes actors and fitness influencers and bodybuilders go through to look how they look. It’s not achievable for everyone (not everyone can commit to this type of regiment) nor is it sustainable.

Just heads and shoulders above all other fitness advisors on RU-vid. No gimmicks. Evidence based. Clear. Succinct and entertaining.

I love how you are giving professional advice without charging for it....thank you🙏 you are awesome.

Excellent video. Has almost everything you need to know about prep and you break it down perfect for us to understand why.

Fantastic sense of humour + World class knowledge ... excellent.

Best content on RU-vid for sure. Thanks Dr Mike. Good stuff

Thanks Doc Mike, You have been incredibly informative. I have only just discovered you recently. I have done extreme weigh lose in the past (following break ups, whatever) and I can't agree with you more. People have asked me if its possible to change rapidly and I have said. "if you are willing hate yourself enough you can get similar results". HINDSITE! It is not sustainable. Like you said. "you are pulling the slingshot for a rebound". I went back to being stronger but only marginally less heavy following a similar regime and am working towards achieving a healthy, aesthetic and sustainable physic in the future. Thanks, your content is funny, informative and concise.

overqualified at creeping around, saving the best for the last two seconds, thanks doc.

I just started listening to you man. You are such a great speaker and obviously know what you are talking about! Love this channel !🙏🏼

I love this guy’s personality. Brain and brawns baby!

Great! my birthdays next week and im trying to be shredded before the party, Currently 5'10/275 I should have a six pack by then. Thanks Dr. Mike!!

Super recomended video. Clear, concise, argumented, fast and fluid. Pretty valuable piece of information. Thank you very much

Amazing video. Super informative and straight to the point. Thank you.

I heard this saying a lot back in the day. Some of the best people I ever knew would say it. "If you can't laugh at yourself, you shouldn't be laughing." I haven't heard you say that, but you exemplify that old saying. I found your channel this week, and not only is it overflowing with info I need, you make me laugh. Thanks for that. Thanks for sharing with us. I appreciate all your hard work.

I've been a subscriber, but now you have my money, love the information, exceptional delivery. Thank you sire

Honestly it did a lot for my psychology when I realized I don’t need to gain 50lbs of muscle for my dream physique, just maybe half of that and lose about 10% body fat to make the real difference

I love this guy! He just made me realize this is exactly what these online coaches are doing, they’re putting people in a 6 week deficit and their losing a shit ton of weight but it’s not sustainable so everyone relapses and then pays the coach more money because they think they did something wrong.

I Love Your stuff.So Clear to Me in Your process.Love to Listen.

Getting the core tight for bigger guys like us is the key but I personally only like to be like this during the spring /summer when 34 waist pants become loose for a few months and we live in shorts and tank tops for a few month us . Sept comes around and it starts to get cold is time to put a few back on and its all good 👍 . It came early this year for me due to being busy with work . Like he says , dripping in sweat at the gym and doing elliptical after workouts does a body right 👍👍. New sub doc Mike . This is all my personal beliefs and what works for me , do whatever works for you 👍👍and stay healthy and happy is more important than having abs .

This is very similar to my old school cutting which is probably very out of date. 2 chicken breasts a day, multi vitamins, and a bunch of whey protein. Strong unsweetened ice tea. 2 one hour sessions in the gym per day and a 3 hour walk . Go to bed when the post gym whey hunger hits and get at least 10 hours of sleep. The ex body builder magic month also helped a lot. Completely brutal. I could run it a month. I did 6 weeks one year and was going insane by the end. Much better to stay in the gym, rather than try to fix 11 months of couch damage in 1 month. The results you can get will have people saying you are lying even if they watched them happen. If they knew how bad it was maybe would believe the results.

this was so insanely thorough man thanks

So much information, thanks! I haven't be able to find a video about this. And you include what to do after. Great job!

I’m fairly new here but he might be one of my favorites already. Feels like in a college course with all of this rich information! 🙌🏾

I started my weight loss may 2021, I lost 77 lb's in 7 months, I somehow managed to figure out and do everything Mike's saying here (excluding the peaking part) by watching youtube videos and reading a lot. I had few weeks off on my diet and about once a month a cheat day, when I allowed my stuff my face with anything I wanted. I quit the diet cold turkey because of Christmas, I kept my activity level high because of new found energy that I had from eating like a normal human being, that made me gain about 10lb's in 3 months but a lot of it was muscle, so I'm not complaining. In the last 2 months I've already lost most of that weight, even though I'm eating normally. I intend to lose about 20lb's more during the summer and I'm just going to do what I did last year. I wouldn't exactly recommend anyone to do this long term unless you have few screws loose.

I love your videos. Wicked humor mixed with great content and information!

This is why i like Dr Mike. His funny stuff is good too, but he knows how to trim the fat and say it as it is better than anyone else. Outright education

This video was spot on and I ve seen plenty of vids . Been doing this every year in the spring and this is the best vid I ve seen explained on how to get it done . Not candy coated . Suffer a little and one week it will just snowball after a few weeks of doing it consistently and then decide where to go . It’s a lot easier to do this after staying somewhat consistent than to decide one day workouts and diet are happening but you will still make a noticeable difference in 4-6 weeks from 10-20 lbs of fat loss and people will be noticing and you will be getting good comments and feel quick and fast and have energy . Yeah mike , face gets skinny . I ll say again great vid .

Mike seems either sleepy or buzzed. If either is true then I give total props to this awesome dude got continuing to give us great content. Legend 🤘

Thank Youuuu For this Video!!! This is exactly what I was looking for!!! With that said I’m starting on Monday!!! Yay!

Where have you been all my life doc… glad I finally found this channel!

Having tried this in the past I’m so glad I started dieting in December and am currently reversing. Good luck to those attempting this with summer approaching.

I've done a fasting-mimicking/PSMF somewhat like this, but I didn't do any peak week/days of any kind, just used it for RFL because I had never tried such a phase before. I wouldn't recommend it unless you have great need or are psychologically prepared...

Wow I enjoyed this video very clear and concise.All the best Dr Mike.

Dr mike. This was my me of your best videos yet! Thank you for the clarity and reality of this topic. Will be very helpful on the next show prep. Your humor made my day too!

Listening to Mike is such a rollercoaster of emotions. One minue im laughing right after im crying... maybe i should just pop an anti estro...

Cool video. Sounds brutal. I don’t ever see myself trying this out.

Let me say this, I've been studying health and fitness my entire life and have a had a very tough life I've put myself through with tons of abuse to my body and still maintained good fitness and shape. I've helped many ppl to get lasting health and fitness and hate Hollywood bullshit. I speak real so ppl can understand true fitness. And I hate dragging a client througha year of training when it can happen shorter. I'm real. You are very real and I love you man, I freaking love you.

An hour of weights, an hour of hard cardio, plus 18k steps/day…all on protein and veggies…and nothing else? Brutal indeed.

Hi Dr. Mike First of all, thanks for the most (maybe the only) professional RU-vid channel. 95% of the valuable knowledge I have, I got from you. Incredible job. And after these compliments I have a small request which I believe concerns a very big portion of your audience. People in the age of 40-70. The basics you teach so well are lacking special nuances which need to be mentioned regarding the way a 50 years old (or 60 etc) needs to train, what realistic achievements he can hope for, how he should train for best results and how he needs to manage his progress. You made one video on aging, which was a very interesting introduction, but what about diving deep with a special serries for the segment? We are living in an Era in which 50, 60 and even 70 years old guys want to look good, have the best body possible and are willing do work hard for it. And many of them are beginners. I think many people will be grateful if you can start a special serries for this huge audience. Right now, the available channels who deal with this topic have a very low quality material about this group of age. Hope you will raise the glove and do something about it. Rony Tel Aviv

I think if I were to give my own suggestions for a situation like this I would push Semaglutide, rolling fasts of 24-48 hrs high protein refeed and rinse repeat for the first 3 weeks. Assess fatigue weight loss and then switch to a more reasonable diet plan prioritizing 4-5 meals a day with high protein and start to titrate the carbs before playing with water and electrolytes for peaking. I think for a lot of people asking them to water fast is more tolerable then to be on a super deep deficit. You would undoubtedly lose more fat with fasting intervals but tough to say about muscle retention by the end if you compared strategies

Dr Mike I LOVE, your weapon references, you make my day with them

Awesome Doc! I’m 60 years old and have been away from the gym for about 2 years. Can’t eat like I used to and need to lose some weight, not too bad. Finally learning how important diet really is. Keep the info coming. I’m taking notes!

Thanks for this. Just what I was looking for and no one could tell me. Of course it’s only 3 wks late but hey 3 weeks is more than no weeks. Gonna have to rewatch and take notes 😁hopefully this works for me 47old lady with 10-15 lbs to loose.

Good ole PSMF. I never thought I'd see a video covering it on RP! Great video, Mike! Any reason why you would suggest this vs just a large deficit if you're a large male? If you can lose 2 lbs a week safely, is there really much benefit to crash dieting vs dropping 10 lbs over 5 weeks and then psmf week of/carb load etc?

Like this style of info (sitting at a desk and going over slides)

thanks man best videos on youtube hands down

I did this sort of thing a couple of times and I could handle almost everything except for the cramps, absolutely brutal

Mike I’d love to see your take on a 5-6 day full body routine !!!

The only and probably the perfect explanation for a typical peak month bb plan explained. Thanks Mike.

So glad I found your channel. Best workout channel by far. Your also hilarious 😂

Doing something very similar to this rn except 8 weeks I’m keeping the fat @ 40-60ish grams/ and 150 carbs on training days which is 5 days/week. And 50 carbs on non training days. 10k steps in non training days minimum. 30 mins 4% incline @ 3.5 speed after works outs. On week 4 atm. About to cut the carbs in half for the remaining 4 weeks add 15 mins to the tread mill. Workouts/ starving sucks but imo being busy keeps your mind of how much it sucks lol

This is really great advice BUT I think it's missing two VERY important call outs as well; this kind of crash dieting *really* also needs you to be both in control of your cortisol (stress) and sleep levels (i.e. you don't have any ongoing sleep issues before starting); even with excellent training and proper nutrition, you really won't get anywhere near as far as you'd like without also having those other two issues locked down.

Awesome Vid! Thanks Bro! I'm gonna have to try this out 💪

Yay!! This is the exact video I needed to come my way. I have changed what and when I eat by doing that alone I lost 50 lbs in 1.5 yrs. I have a solid build I've always been stalky but I need to get bigger as well as shredded I have a goal to look my best in 6 weeks when I take my wife out for valentines day. So thank you in advance haven't even watched it yet I was excited and had to comment

Suffering: FULL Shredded: Achieved

I’ve just done this for 8 weeks straight. Legs are jello. 18k steps a day for this last week. Trying to peak this Monday morning!

I just LOVE your personality. You need a TV show ❤

Love the "Crimson Tide" reference 👏🏽 👏🏽

Important that you have strategies ready to go when you are starving and ready to eat your partner. For example, you may say: if I start thinking about eating the loaf of frozen bread in the freezer, I'm going out of the house and for a 1km walk and when I get back I'm going to slam a baseball bat into my nuts until I pass out and that's how I'll get past that situation and continue this plan

To almost everyone who watched this video - There's a guy out there who could follow this perfectly, and extended to six weeks, and his results would be your current physique. Additionally/alternatively if you were to follow this perfectly, your result would be the exact current physique of another viewer.

So insanely helpful man. Thank you.

Love your sense of humor man!! (and all the content of course...)

Great video 😁. Would be great to hear this question answered from a slightly longer term hypertrophy perspective. Ie what are the most important muscle groups to focus on to look as jacked as possible in the shortest amount of time.

Two years ago, I crash dieted for 2 weeks, I ate 1800 calories, weight 75kg at the beginning and ended up at 65kg. I did not even track my calorie intake before, I just assumed 1800 should be low enough 😅 Looking back with the knowledge I have now, I can't believe I was that stupid.😂 With the result I was happy, even though I lost load's of muscle and time felt like hell

Just discovered this guy. Love the straight to the point presentation style. Right now im doing a suicide cut, training twice a day, only eating chicken with a few bananas so I dont feel so trash at gym

What a professional the doc has it down!!!!

4-6 weeks of good diet and elliptical daily lvl 17 15 mins after workout does it for me at a decent pace . Good info Dr Mike .

I have stuck to a similar diet to this for a 120 day period before and lost roughly 70lbs when I was 18 years old. Wasn't on any performance enhancing substances and went from 242 to 173. My bench went down from 315lbs to 285lbs. My powerclean went down from 275 to 265. Didn't test my squat but it probably suffered the most and I didn't do deads back then. I think this video underestimates how much weight you can lose on a diet like this however it's not conducive to lifestyle change and most who even succeed in doing it end up reverting back to their old habits because they didn't learn sustainable ones.

Big Mike is Dope with the Info and the JOKES 💪🏾💪🏾😂

Fantastic video and tool to be used. How would you manage volume across the week with weights. As with your other videos? 8-15 sets per body part per week? Thanks Mike

Quick question mike, what if i aint going for that peak day look can i just slowly increase calories again to avoid a nasty bounce back and just keep the food clean?

Greg Nuckols has the funniest story about teaching a college acquaintance how to do a protein modified to get in shape for the beach. If I remember correctly the guy was eating full chicken thighs with the skin on and everything and wasn’t loosing weight almost at all.

Yep I did this for 12 weeks, it was hard AF. I was still going up on muscle and losing tonnes of fat, I looked heaps better in 12 weeks, but I needed to slow it down and do multiple cycles. I am now just doing a slow burn down without the fatigue and stress. I can't see fast results, but hey, I am not impatient and loving the journey !!!!!!!!!!

Solid. I'm giving it a try. Thank you

For the first 7 minutes and 39 seconds I was like "yeah this sounds pretty hellish but doable." But then Mike clicked to change the slide and I read "Carbs: {5-10g per meal, all in veggies}." Insane. This is a nightmarish diet model LMAO

Is there an acceptable range for sodium intake in that peak (day before the big reveal)? Maybe based on a ratio of mg/lb of body weight?

the best explanation for achieving a peak i’ve ever heard!

It's been a while, good to see your still doing your thing. Congrats on your success, your internet famous now lol.

Well, I am going to give your suggestions a go for the next 30 days. I hit the gym 5 days a week now, I go to just about failure in all sets, I hit 3 -5 exercises per body part and fo AB rope crunches of 5 sets every day, but I still can't get rid of that spare tire. So I guess cardio which I hate, has to be done ( I already walk over 10,000 steps a day, but that ain't doing it. I will post this plan on my channel and give credit to where I got the idea. (Fitness for Over 65ers). Thanks

i over bulked to 212 and been cutting for 4 mts now with a two week brake half way ,am now 182 and would still need to lost 10 lbs more to be where i would like but now my bench has gone from 225 x17 to 225 x 10 reps so when i get to 180 next week im doing a slow bulk back to 185 over 3 mts to get my strength back up ,cut then to 175 then bulk up again to 180 then cut again to 170 this is my a team plan for the next year at 50 i hope too be looking good 🙃

This cracked me up man. Wealth of info and comedy simultaneously. 🤣

Just wanted to say thank you for the videos