How to Reverse Diet The RIGHT Way 

Good advice. Alot of people unfortunately learned this the hard way in the Kaprun disaster. The only survivors were a group that included a firefighter (he knew not to go uphill).

This is the kind of info that most people know at times but most people forget when the time comes. God save us all

Thanks brother

How do you become a WFH firefighter

@iChrisNinja I'm in Australia. We have seasonal firfighters employed by the state governments. Employment ran from spring to autumn so a lot of people would study 8 months of the year and work 4 months. I studied environmental science whilst working as a specialist form of fire-fighter called a rappel fire-fighter. We would be deployed by helicopter to the fire ground and use hand tools to suppress. The US and Canada has similar programs that are seasonal as well. You can probably talk to forestry guys or people from the government to find out what opportunities are in your area.

I'm really happy for you! Congrats! I'm 285 and I'm looking to cut to 220. I've been dieting too hard frankly and was eating at 1500-1700 calories a day. I think I fucked myself because I still barely lose any weight when I'm working out hard and eating so little. What videos of Mike's did you like the most and were most helpful?

@@mybootscamewithoutstraps you’re eating far to little. Dr Mike makes it very simple. Track your steps. You must hit 10k a day. Track them religiously. Start at what your lean body weight would be. So 220lbs factor in minimum fats, protein, and fill the rest with carbs to eat somewhere around 2500cal of whole low fat food high protein. Track your cardio. I do 30-45min 5-6 days a week avg about 3.5-4.5hrs of cardio a week towards the end. But I taper into it. He literally has videos on all of this. Look up his lectures on calories, macros, maintenance, cuts. Etc. I’ve watched atleast 40 hours of content from him easily. And multiple times the same video. Set it on 1.5x speed while doing cardio. Lose fat and learn. Let me clarify. If you’re eating 1500cal and not losing weight then these are the reasons. 1. You’re snacking and not measuring food 2. You’re lying 3. You’re adding too much calories via sauces ketchup drinks etc. liquid calories are a NONO. 4. You’re counting calories wrong and undershooting 5. Say your calories and everything is honest and accurate. The answer would then be you aren’t moving enough. 6. If your sleep is SHIT you’ll never lose weight. Sleep is #1. Your NEAT drops a LOT as diet fatigue kicks in. You shake your leg less. Pace around less. Walk less. Park closer to stores. Less steps. Less workouts. Less fidgeting. Hence why track the steps. I easily get 15k a day at the beginning of 12 week cut. By week 8 it’s a struggle for 12k daily. By week 10-12 I barely manage 10k a day. Because my body is saying fuck off. Feed me. Lmfao. Anyway hope it helps good luck!

​​​@@mybootscamewithoutstrapsif you are 285, and eat around 1900 calories a day, make sure at least 800 of those calories are protein (200g), lift daily to maintain whatever muscle you have, you should lose 3lbs or so a week. A lot of people get discouraged when they don't lose a pound a day, but that's only at the beginning of a cut where you lose a lot of water, once the scale stops moving down that fast is when you start really tracking fat loss. You COULD do the old 1g per pound of protein, but that cuts into the amount of carbs you can have so much on such restriction. You need carbs to perform and recover.

​@@mybootscamewithoutstraps (TLDR: if youre in a calorie deficit youre losing fat no matter what the scale says in the short term) I went from 295 to 180 eating between 800-1200 calories most days (i dont crave much or get hungry, plain chicken is my favorite food, and my girlfriend was getting her masters in sports medicine, I say all this because I HIGHLY suggest not going that low unless it doesnt affect your quality of life and you have someone to make sure you dont slip into malnutrition, dont take my bad diet as advice.) Ill first say there were weeks where the scale would go up by 2 or 3 or even 5 pounds in one week. I found this to be mainly from less regular bowel movements due to eating less calories, even after the regular morning trip. It was insanely hard to get a reliable weight as half of the time I was lightest at the end of the day after eating 2 meals. 2nd is that people often times severly underestimate the calories they eat, if you have the willpower to bust out the scale and weigh your food do it. If you are on track with the calories you thought you were eating disregard this and good job. 3rd is your body is a machine, there are a TON of aspects to this machine, lets take a car for example. The weight of the car increases, did we add gas? (Undigested food) did you add oil? (Water) did you add coolant? (Carbs that hold water) There's simply no way of telling, you could spend all day looking at the scale and reweighing the car and it still wont give you answers. But if you take hundreds of the span of a year you could make sense of everything. Just stick to whatever youre doing consistently, if you see no change in 10-14 days, drop calories, if you can't drop anymore calories, I'd consult a doctor and they can give you a better idea if you should take appetite suppressants or other useful medications. And remember, theres absolutely no benefit to losing weight quickly, the only comments I got on my weight loss were family and friends asking if I was sick and if your plan isnt sustainable for you it cant possibly work.

What were your lowest calories on the fat loss?

Good luck man

Very cool. good luck dude.

Best of luck! - Dr. Mike

@@AlanCarson726 I've thought this but I'm nowhere near "my" ideal physique. Catch me next year holidays!

What is your current progress?

Bump

Yeah, especially given how I watch RU-vid almost exclusively on my smart phone nowadays, I would prefer a little more screen share for the slides/text; albeit, I do like 'mirin' Mike's shirts and upper body.

Yep, already fixed in the new videos, but we did record a few like this that still have to come out, so please bear with us. - Dr. Mike

@@RenaissancePeriodization much appreciated! Love the content, literally life changing for me.

Dr Mike is getting so big that they can't fit him and the power points anymore

Leaving a ward here for when someone decides to make one because I'm not smart enough either

I think you just made one

In what world 250 mg weekly is trt?)

Yeah, he covered that here.

Based

Swimming in a bathtub full of potatoe chips FTW!!!

If you want to mass, going right into massing is ok. OR, you can take a 2 week active rest and go to town. If cravings are really bad: mass. If not: active rest. - Dr. Mike

@@RenaissancePeriodization Thanks!

The tricker part for me is I used tren t3 clen yohimbine and test to get to by current physique. I hope I can properly reverse diet just on trt.

@@GnarkillAIChow did you do?

Did that as well 😕. After I was my leanest what followed immediately was my heaviest.

Food decisions are crucial

how’s it going now?

@@pyrexbtw6212 I did a 180 lol! beware the calorie bump. I gained 10 pounds and lost my abs lol! the food be toooo good. But, in all seriousness, for certain body types, like mine, abs are a cycle. The bulk/cut cycle is essential in retaining muscle mass for me, who carries adipose tissue in my core than in my legs.

@@picklepirateu have to increase your calories 50-100 each weak until u hit ur maintance weight

try gaining 200-250g a week and you’ll keep ur abs- Make sure no more then 250g a week!!

With cardio you can gain weight while maintaining your fat level moderate. Maybe it will increase a little bit at some point, but you definitely can prevent that. Have you tried all of these tools RP teaches: maintenance until your metabolism adapts, good amount of energy expenditure, slow increase of calories, etc.?@@arcreturns4604

Not up hill though... yikes...

Did you use this method??

Just checking up on you, how are you on your weight loss journey ?

@@JitinMisra First of all my reverse diet was successful. My metabolism cranked up I can eat more calories than I thought and do not gain weight. As of right now I’m still in maintenance but I’m going to start a second fat loss phase again in August to November. The only reason I took the break is because I hit a plateau and I couldn’t lose more weight and my calories were way too low already and I felt like I was going insane. So I seen a video from Dr Mike saying it’s better to take break and go to maintenance if you need to then start the weight loss phase again and you should start losing weight again.

How long did you do reverse dieting for?(I'm scared)

My u understanding is that they are a rest pause to the specified RIR, with short breaks I.e. 5 seconds, then you go to that RIR. I tend to get 15/5/3 reps when I do a myorep set with 2 breaks. I’d like to know where the name came from, will they turn me into a myostatin deficient cow?

@@lacticaddictluke - Ah man I hope not then everyone would know the secret to amazing gains! Haha thanks for your reply, appreciate that!

That’s not a VLCD. VLCD are at max 1200 calories

It does the midpoint, but it also collects data on your fat loss phase and uses that directly. - Dr. Mike

How'd it end up

Same… my show was almost a year ago.. I just started a new diet four weeks ago to finally drop the 30lbs extra weight I put on post show.. going well, going to properly reverse this time.. don’t rush it! If it’s only been a few months since your show you may not have the mental strength to diet again already.. I know I didn’t until a month ago

Did you try this and how did it go?

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Mo74HOJ86xA.html ask on this video and mike and jared might answer in detail!

I wouldn't bet on it. In your state, I'd seek to slowly gain weight to ensure muscle gain potential is maximized. - Dr. Mike