Rapid Weight Loss For Long Term Results -BULLSH*T! 

We NEED a link to your workout video background music. Some good stuff in there that i cant find

I’ve lost 203 pounds in 30 months. Started at 402 pounds currently 199. I calculated my calories to try and lost 1/2 a percent per week. Slow and steady wins the race!

Your maintenance phase concept is so underrated man. It literally changed my life. Thanks so much for everything, Mike!

Can't agree more! Maintained a 135lb weight loss for over a year now, and it took me around 18 months. I was and am certainly in it for the long run!

Loving the daily uploads lately. It really helps distract me from work early into the day.

I too lost 90 pounds over a good year and i'm jacked now. Losing it when you're obese is the easy part. Getting from 15% to 10% is WAY harder then from 40+ to 15%. Gained so much respect for bodybuilders when i encountered this

Came for diet information, stayed for the life wisdom Dr Mike is a national treasure

last time i came this early she left

In 2017 I was 47 years old weighed around 270 and could not do 4 good push ups. I knew I needed to make some changes and I did. Started lifting again. Started walking regularly. I didn't even try to modify my diet except for the goal of getting about 200 grams of protein in a day. Beyond that I just wanted to establish the habit of training and enjoying the process. Once that was in place I started to think about creating more of a deficit in my eating. Then I started getting impatient and I started cutting carbs. Went real low on my daily calories. Anyway, got all the way down to about 208. Gained a lot of muscle and was starting to see some upper abs. Then, last winter I started having whipped cream in my greek yogurt at night. Well, you know how that went don't you. By April of this year I was up to nearly 250. Of course, I'm still in much better shape than I was when I started. I still lift and walk, but I am in the process of slowly bringing the calories down and focusing good habits. Currently sitting at about 238, but I am making progress. I'll get there again!

The humor is worth the subscription folks

So true I used to go hard lose weight and boom have it come back - had and still learning the art of maintenance - great video Dr Mike

I lost 30 lbs with the RP diet and have kept it off for 2 years! Y’all are great

Great video. I understand why it's hard to congratulate those who have lost a lot of weight, as they mostly fail to maintain as a statistic. I've gone from morbid obesity to normal in 12 months with, as you put it, diligence in action and education. I'm 8 months into maintaining and will up my calories just a pinch, lower my cardio and increase my resistance training. I won't boast till I reach the statical 5% of those who keep weight down for five years.

Appreciate you sharing your knowledge Doctah Mike. One thing I’ll add about rapid weight loss is the risk of developing gall stones. I would assume the risk goes up as the amount of weight you want to lose and the rate in which you lose it increases. I went from 390 to 280lbs in about 9 months and then to 265lbs in 6 months. Around that time I started getting awful pains which turned out to be gallstones. None of my doctors at the time (2008) mentioned anything about the rapid weight loss as a possible cause, but I’ve seen some articles and papers since that time talking about this issue. Disclaimer : I did some dumb stuff in my 20s. Thanks again for your content.

Your videos are so educational and so helpful. Thank you for making them so easy to understand too. No big science talk is much appreciated.

When I turned 50 I was getting concerned about my weight creeping up, I luckily came up with an eating plan and exercise regime that allowed me to lose weight slowly. I dropped a total of 50 lbs over the year and became skinny. I went to the gym and the trainer told me I needed to put on some muscle but all I really needed to do it was add a small amount of calories to my diet and start working out slowly. I added 20 lbs of muscle pretty quickly thanks to newbie gains and have since maintained that weight with a combination of lifting and cardio. Both are important for me.

With your systems Ive lost 35 pnds and keep it off for proly 4-5 Months now! planning on doing another fat lose phase really soon! Eating Solid now for 6months Meal prepping works well for me ! Should be easy just dont go so ham on sweets and watch how much cheese i use and thatll proly work by itself ! Also your strength training videos have helped me Tremendously pre covid i was at 495x5 deadlift touch and go pretty hard for awhile and 425x5 squat Just recently hit 470x5 Squat and 520x5 Deadstop Deadlifts!! The pressing is also going swell to! For sure OHP ! thank you so much!

I just want dr. Mike to be proud of me. Queue up the summer transformation challenge 👏

Dropped over 35lbs since I got back into training about 4 months ago, after over 5 years off. I hybrid train anywhere from 6 to 7 days a week for functional strength and functional fitness, with mobility and flexibility training thrown in to the mix. 2 of the days, typically mid week and Sat mornings, I'll go ruck for a handful of miles (started rucking with 15lbs and now up to 45-50lbs). I 16/8 intermittent fast with my eating window being around noonish to 8ish in the evening. Still eat 3 meals, with my 1st meal being the biggest meal and last meal being mostly just protein, ie, meat. So, still covering all my macros, and micros, made/cooked with only whole foods. So far. So good. Train hard. Train right. Train smart. Eat right. Rest right. Get results. Keep on rockin'! 🤘

You are so terrific! I wish you had a podcast. Thank you

I didn’t think I would need this video. But, there is always a nugget of wisdom I can use.

Hey DR Mike, any advice for someone who gets extremely nauseous during leg training sessions? It feels like it’s robbing blood from my stomach. I would love to be able to train my legs for more than once a week.

18 months in to keeping the weight off after speed running 100lbs of weight loss. I do actually advise people to not do what I did, worked well for me but clearly not generalizable. That said I had an exit plan, did a year of maintenance, then lost more weight this year on a slower diet.

Accurate. I have been the butt of my bosses jokes and snide comments because of my weight for several years, so I got fed up and got hyperdisciplined. I lost 25kgs at a rate of around 1kg per week over several months (started at 120kgs). Mentally and physically exhausted from the effort, I dragged myself across that finish line, but I ended up getting injured during a lifting session, so I could not train, then an unlucky streak of bad health, another couple of injuries and then a few family gatherings and holidays and all discipline went out the window. I rebounded and am fighting to control the weight gain. I no longer fit into all the clothes I bought when I was lighter (includng two suits have not yet even worn ffs) Not worth it. I should have gone slower. Now I have to start again.

Dr. Mike with the Dragonball Z reference!🤣❤

I've seen a few videos coming up advocating for 1 working set to failure per muscle group (per workout or per week). They say there's a lot of science behind it working equally as effectively as 3 sets per workout per muscle. I believe Jay Vincent is leading the resurgence. Mike, could you do a video or talk about the concept and where (if at all) that makes sense? Idk if it actually holds weight as a muscle building concept.

I actually seem to do better in a really stringent calorie deficit while dieting. 1200-1600 calories for a while, slightly higher on the weekend. Basically means that if I binge on the weekend it ends up around maintenance calories. But when I'm on a sensible deficit on the weekend I end up just spinning my wheels. Gearing up for another one, last one I went from 95kg to 87kg, now hovering at 88-90. Got a half marathon on the weekend then another diet. (6ft ~15% BF)

5:55 “and one month of disappointment in yourself” - That’s a big one. Yeah, some people go for fad diets because they don’t want to do the work, but after several rounds of trying and failing the idea that there’s some hack you haven’t tried or some ingredient that’s sabotaging your efforts starts to make a lot of sense.

Hey man, I am 198cm tall and weight 140kg, bodyfat is around 30% and I made me a plan that I want to drop 100kcal per week now. Before I was only going down 50 per week and I dont really saw noticeable differences. Right now I am eating 2700kcal from monday to friday and on weekends I eat about maintenance, which is about 3600kcal, maybe 4000. When I will reach 2200 in 5weeks I said to myself doing a diet break for 2 weeks, then dieting with 2100 for 2 weeks, do another diet break and then eat 2000kcal for 2 weeks and so on till I am at about 115-120 kg. My plan is to keep this weight, I want about 15-20% bodyfat. My question now is: is this approach good or bad? Is it too fast going down 100kcal per week? Should I maybe extend the 100kcal drop to 2weeks or do you think with such high bodyfat its possible to go down to 2200 and then start to slow down the process? I am in no hurry. I had cancer 2 years ago and osteomyelitis in knees and now after 1-1.5 years of gainíng my heaviest weight ever, I was 157kg, working out and eating like a bull^^ I said I wanna get down and start a new me. Would love to hear your thoughts and suggestions on how to approach this diet to be long term sustainable. its my first diet ever and hopefully the only one I will have to do in life ;D Thanks and keep it up. 💪

Ok, let's hope it still works for me in the long run. I'm now down 8kg from 100kg in a month and doing pretty fucking sweet. It's not perfect I already had a complete rebound before this diet which explains my rapid weight loss this time. But I have learned a lot from the last time and now have almost no food cravings. Don't feel always exhausted and can regulate my intake pretty well. (I counted this time instead of just going by feel) Plan is to go for maintenance soon. If it fails I'm back on this video

As usual Dr. Mike makes a lot of sense. Thanks a lot!!

I feel like mini cuts are very much the "go hard and get it over with" approach to trimming up. I recently did a four week mini cut where I went from 186 lbs down to 180 lbs. My deficit put me somewhere in the 1% a week range. After going back to maintenance calories, my weight's been averaging 180-182 lbs depending on what I eat (i.e. salty, fatty or carb heavy foods, etc.). I'm 6' tall for some context. What sucks is the level of leanness I want, I'd actually need to drop down to about 170 lbs. I'm not in any hurry to get there, though.

Rapid fat loss has worked for me but you need to be smart about it. Transitioning to maintenance needs to be done carefully. Traditional ultraslow dieting can get so stale when you are waiting months for results. Then of course their is the issue with shallow deficits, you might find errors in calorie counting leads to zero fat loss.

I've always done an hour or two of Zone 2 Cardio a day and don't really change my diet (diet is moderately "healthy"). It's sustainable, I lose no visible muscle mass, and very visibly lose fat. That's my gauge. Most people just want to lose it fast and hard and do HIIT and intense cardio when they could watch an hour less of TV or social media and spend it on LISS cardio in which they'd burn far more calories anyway. (edited for grammar)

Great video but I have a specific question about it. What happens to individuals on TRT as far as hormones goes? I can spike my cortisol true but doesn't my test shot negates it? (Btw it's real TRT not RU-vid TRT lol). Thanks!

Honest question: I'm a 215 pound man of 40 years, currently on a cut of roughly -800/day with mostly 220g (or more) of protein per day, while exercising three times per week. Doing even higher calorie deficits before, I've seen weight loss, but it seemed to come predominantly from my muscle mass. I then limited my calorie deficit to said -800/day. However, I'm still seeing a trend for further muscle mass loss. What am I doing wrong? As per this video I assumed I should be able to sustain a higher calorie deficit than that. I also cut a lot last year, but with a smallish average calorie deficit of 200-250/day last year over the course of months, it made me lose 6kg of body fat whilst preserving ALL of the muscle mass I had. Sadly I couldn't sustain that, my weight rebounded (as told in this video) a lot and I had to massively cut my calories to stop this unbelievably strong upwards trend of my fat mass in the months after the successful cutting.

Hey Mike, while I'm training hamstrings, I feel exercises great in the muscles themselves. However, the next day or two, I feel more soreness in the area behind the knee than I do in the main part of the hamstring muscles themselves. Is this an issue in any way?

The part about not being athletic enough to yoyo went straight through my heart...

What if your over 300, like 320, started my weight loss from 365, is it ok that some weeks I lose 5-10lbs, as long as I'm not rebounding bad? Some weeks just maintaining or loosing/gaining a couple lbs, some weeks losing a lot. Over many months, consistently going down?

I lost 45 lbs in 2 months and kept it off, regained all of the lost strength within 3 months while regaining 14lbs and staying lean.

For me mincuts to lose fat rapidly and keep it off work brilliantly. Just eating at maintenance after a mincut feels great and I've felt absolutely no need to go crazy and over indulge. Everyone is different but if you have the mindset to not go crazy it's actually very effective

I almost spat my entire protein shake onto my steering wheel when I heard “I’m on the Dildo Diet”

1. You are a wealth of knowledge and I appreciate your sharing. 2. You say this particular message a lot already, saying it daily makes looking forward to your videos feel like a chore rather than a welcome event. (There was a keto guy (yes my body responded very well to fat loss through keto) that I watched every video of who released videos about twice a week. He started doing these daily videos and it's been years since I watched anything he has done. I still lost weight after stopping watching him. Please don't go down the chore route with your videos.)

I lost 60 lbs very rapidly about 3 years ago. Since then I have gained 30 but a healthy 30. Still have a visible 4 pack and my lifts are through the roof

Hey Dr. Mike, I dieted from 295lbs (6'3 and obese) to 280lbs in 4 weeks. As per your recommendation, 4 weeks of maintenance would be enough (I stopped the cut at 4 weeks because diet fatigue). Would I as somebody with a history of YoYo dieting benefit from being more careful and maintaining for like 6 weeks the first cut?

This has to be the only time anyone's ever said "I saw a really cool fridge magnet"

Thats some fuckin real talk right there.

Can you make a video on how to increase vascularity? I couldn't find it on your channel. By the way, love the content!

Curious how fasting fits into this paradigm. I've established a solid maintenance diet. Couple months ago I did 5 days of fasting mimicking (one big salad for dinner). I lost about 8 pounds and have kept it off. Given my success, my plan is to mostly hang out at maintenance, go into a slight surplus (extra carbs) during peak weeks, and then do a 5 day fast every 2-3 mesos. BTW not a bodybuilder, just a 5'10 180lb dude in his late 30s trying to get more healthy, more fit, more lean..

I'm halfway thru a year long bulk, slowly but surely getting to my target weight, every 10 weeks I take a deload..is it stupid to fast and try to get a few lbs of fat off in that deload week just to recomp a bit or is it a good idea? Thanks RP

"Don't care how, I want it now!" - Veruka Salt

Hey Dr Mike, how do layne notton’s people make a series of mini cuts work?

I lost a 100lbs, took 8 months, kept it off for 2 1/2 half years. Hard cuts, then maintain for a couple weeks, then back at it hard is what worked for me. The idea of cutting exactly so many calories per day was too fatiguing. Much easier to drop a few kg then maintain that.. rinse and repeat

>But I bet you don't go 140mph on the freeway to get to work huh? I 100% do. How else can I leave the house 40 minutes late and still get to work on time?

I've done a dozen crash diets and have gotten to my goal weight. I never did a maintenance faze. I rebounded back to the same weight every time. I did one maintenance faze for 3 months after a big crash diet last year. No rebound. Still in shape now.

I lost 50 pounds in 4 months. That was 4 years ago; I have been at 140 pounds ever since (at 5 foot 10.) I used a balanced diet; my energy etc. was fine on the diet.

Serious question. If I rapidly lose fat , will the rebound create more muscle if I eat properly?

Ok, so I have completely given up on being ripped or having abs because it's just not worth the suffering. I can just maintain 20% while not obsessing what I eat, counting calories, or being miserable all the time. I'm just going to maintain that body fat percentage and built as much muscle as humanly possible. Will I be aesthetic? No, but I'll look better than the average guy and be pretty strong.

Honest question about losing weight very fast and then "rocketing up again": Will this "rocketing up" phase present a meaningful chance to build muscle (given adequate sleep/exercise/protein)? Or is it a way of the body, that mostly has an impact only on your fat mass?

Yeah, after watching this, I feel like I got really lucky. I did lose weight drastically 43 pounds and 12 weeks and so far I’ve kept it off but I’ve been recovering from surgery so I haven’t been able to exercise but I have been keeping my calories around 1500.

Having lost weight fast and having kept it off pretty much effortlessly for years now; I have absolutely no clue how the hell people regain much weight, much less all of it. I lost technically over 2 lbs a week on average, for over a year straight. Afterwards, I wanted to gain weight, and had to suffer through force feeding myself just to gain the slightest amount of weight, and I STILL have a six pack year round. It’s almost as if eating a mostly proper healthful diet and getting off your ass a little makes it difficult to not be a proper weight.

All this angel talk gave me stupid ideas. Now I'm imagining a bodybuilder going to heaven. While going up, he ponders if it will ever be a chance to lift weights again, but those seem to be foolish expectations, none of that is needed in the afterlife. But as soon as he gets there, God gently points towards a nearby cloud. There's a gym on it! Overflown with happiness, our protagonist goes toward the gym, meeting other bodybuilder souls along the way. The angelical yet blasting sound of heavy and distorted electronic harp riffs getting louder as they approach, they can feel the pump already! Once inside, they are welcomed by a being of pure light and muscle, 4 pairs of the most jacked wings they've ever seen. A deep voice reverberates: "HEY FOLKS, ARCHANGEL ISRAETEL HERE". One would assume that, in heaven, there's no feelings of pain or weight. But Archangel Israetel promptly dismisses that blasphemous thought: "BULLSHIT. IT'S GOING TO HURT AS HELL". And those poor human souls will experience a new level of progressive overload unimaginable on their mortal lives. They will be legpressing with plates the mass of a planet. Back exercises are now followed by a plethora of new muscles to target, with wing presses, wing curls and extensions, requiring completely new splits. Periodization now defies human calendars and they next foreseeable deload will be a century from now. "Perfect form" has a whole new meaning in a gym situated in heaven and Archangel Israetel makes sure to extract perfection from every single rep done under his watch. Exhausted to his very core, our bodybuilder lies in the gym ground after that first eternal session. He wonders if it was the most amazing workout ever or if he's actually in hell, being punished for a lifetime of muscular vanity. But it all turns just fine, when the archangel pats him in the shoulder, dissipating all the soreness away. "YOU DID GOOD THERE, BUDDY. I'LL SEE YOU NEXT TIME".

I do extended fast for fat loss. Yes, my sleep sucks during it and I cannot lift after the first day of fast, but I only need to do 3 day fast once or twice a month to see significant result and I barely lose any muscle fasting. Also there is no yo yo effect, as in I don't get craving for eating big amount of junk food getting back to eating after fasting. I hate counting calories and am seeing great result bulking/cutting by intuitive clean eating/fasting.

Have a question Dr Mike just starting watching your videos I recently lost a ton of weight going from 345 to now 237 I have been trying to stay around 2000/2200 calories a day my ideal goal is 215/220 any advice

I eat so so so much food on my cheat meal to the point after it’s all said and done, i don’t even want to look at food for days afterwards. i usually water fast 4 days a week and since i know my cheat meal was so massive, it gives myself a reason to complete the 4 day fast. I’ve lost over 50 pounds from beginning of march to mid-july.

I use rapid weight loss as a tool…. I accept a few terrible weeks as a non sustainable, temporary weight loss mode…. I just accept the cravings and bad times and allow myself to push through from the understanding that it is very temporary…. The loss is so unpleasant I do have a cheat meal, then I go to my diet food…. But I’m weird as shit and understand I’m the weird one…. I’m down about 100 lbs over the last few years…. Currently holding at 220 doing some body recomp before I pull that last 40 off…. Scared I’ll end up looking like a flying squirrel lol

It took me five years to lose 60 lbs (and transform my body composition). Everyone I know that lost weight rapidly has gained it all back. I have maintained my weight loss for the past 8 years. And it’s hard! I have one cheat meal/day a week. Any more than that and I gain weight.

Good life advice! Especially the part at the end.

So I just started a low fast cut (in place of better words) most of the reason why is because I had to see what my protein was and I’ve been on it for about a week and a half-2 weeks and I plan on doing this for another week before I start adding in more carbs

"Fools rush in" was by Alexander Pope the pioneer of herioc pentameter. That being said this video is spot on. Long term discipline over quick fixes all the way.

I'm 5'6". I was at 182 lbs and went down to 165 in nine weeks. I want to get to 150 lbs in another 16 weeks. If I'm at 160 with 18% body fat I'll be more than ok with that. ;)

Great content as always we like your jokes

I went from 280 to 180 in a little over a year and have maintained for 10 years, but have purposely gradually regained 20 lbs over that time. I think I neared the 1% limit near the start of the weight loss, but I'm not sure if I passed it, or at least significantly. I Exercise 1-2 hours per day and continue to track calories. 440s/345b/565d

Friggin love you, Dr. Mike

I was down 30 this spring, then gained back 50 in the last 2 months. Every fuckin time

Dr mike how do you deal with bleeding calluses ?

"I did a diet, and lost 30 days...", haha, that's such a great fridge magnet!

I'm 1 outta those 10 people who lost weight quickly and kept it off, but I learned a lot about calories, macros etc along the way. That's just my personality, I never could handle alcohol responsibly either, it's always all of it or none at all.

You are a legend for the Dragon ball z reference with the Halo, sub

Did... did Mike just casually toss out the idea of killing somebody over an ice cream cone? xD

That shadow on Dr. Mike's forehead makes him look like Kratos

I chose to watch dr mike while high and the angel comment caught me off guard lmao 😂

I'm one of those weird people, hah. I was never really fat, but I was at the very bottom end of overweight, according to BMI. And it was fat, I had no muscles then. I went with a massive deficit for rapid weight loss to do it asap. And I've kept it off for a year now. That's NOT me saying it works for everyone, or that I disagree with this video, I don't, listen to Mike. But I've recognized I'm one of the weird ones, I suppose. Maybe this is due to me never really consistently overeating; it just happened here and there, and over time, and I just never dieted it off, and the accrued fat just stayed there. And I also quit sugary sodas, so obviously that's a few hundred excess calories just completely eliminated from my consumption. So I suppose I never changed my habits THAT much. I just quit a few habits and track calories, and work out.

I do 140 on the freeway on the way to work just like I crash diet for 2 months and gain it back over 10 months and repeat every single year. What will kill me first, a car accident or heart disease the world may never know

Because the reason for weight gain is not "diet" but more so behavior and the inability to understand a proper "diet" weve used the term diet as a society to refer to restrictive eating to our detriment as being in a caloric deficit does not need to be restrictive and can be designed to be sustainable but only once one adopts a proper understanding and attitude towards their "diet"

i lost 75kg in 1 year and have kept it off for 5 years, with a 5kg range, so basicially have kept off a solid 70kg for 5 years, no surgery or bullshit pills, diets and hard fucking work, so i know how much it takes to lose and i aint going back to 163kgs cos i know the effort it takes to get back down to a healthy weight

where am I rushing? i'm rushing to start my next bulk :)))))

your the man Dr. mike always spitting facts

Another issue with fast weight loss is that it induces muscle loss so after you rebound to same weight you are in a worse place than you started. If you are beginner and overweight a slow loss diet with adequate protein intake will most likely allow you to build muscle as you loose weight.

Army Special Forces literally destroyed my metabolism. I can easily lose or gain 20 pounds in a month, even after being retired for 20 years. After many forced fasts, I never get hungry.

I love all the TikTok Bros who get TRT prescribed to them because of their low test levels as if the trt doctor they went to wasn't going to find low test levels. It's like going to the weed doctor and not expecting to get a weed prescription only to find out omg I actually do need weed for my asthma.

Dr. Mile I could really use some advice. I've always had a metabolism that can rip through fat like a machine. I've recently lost a holy fuck ton of weight. Now I'm not the one to binge, but I need some guidance on how to properly maintain. I can lose and gain fat very easily.

I normally agree with everyone Dr Mike says but I lost 30 lbs in 12 weeks at the start of this year and haven't put any of it back on I would reccomend it to anyone

Hey Mike, can you do an explanation on how to correctly maintain weight after a very fast weight loss.

I love you, Mike. You're a funny guy. That's all.

All im hearing is if i do a 1200 cal a day diet , then when i loose the weight i want i just increase to 1500- 1800 to maintain.

I hear what you are saying however if you rebound or not comes down to whether or not you can be self disciplined. I lost 100 pounds in 2 months. Many people can lose it quickly and keep it off.

Dropping Thomas Sowell. Love it!

I lost 13 pounds in about 20 hours! Then I regained it back by dinner time. Different situation though. It was making weight for a 24 hour weigh in powerlifting meet. Definitely not useful for actual sustained fat loss.

will you do a video for Obese 1st-time people training in the gym, Diet & workout styles you like see obese people start with