I just come here for the comedy @dr Mike kills me lol. Can’t believe I’m actually addicted and wait everyday hoping to find a morsel from the drs table lmaoooo
I’ve lost 43 pounds since April 2023. I was 249 pounds and today I weighed 206. My goal is 200 pounds. This video was what I needed to hear now that I’m so close to my goal. Just excellent.
i would only suggest (unless you are absolutely in tune with your body and have gone through such situations before and know what the particular number means to your body in the real world) that you do not make a number of pounds a goal... go by the mirror, train to achieve what you want in the mirror not on the scale... use the scale only as a guide to make sure you're still losing fat... but if you look at at 208 what's the point of losing more weight?... or, conversely, u might get to 200 and find out you're lost too much muscle along the way and not enough fat and you still need to either drop another 8 pounds of fat or trade out those pounds of fat for another 4 pounds of muscle, etc. i've found that since becoming an adult, i've looked fantastic in somewhat different ways from 180lbs all the way to 220... (220 being the half a year i started doing heavy lifts and my back and legs blew up with more muscle from dead lifts and squats)... 5 years later i looked great at 190, but with NO BETTER abs than i had at 220 (but much less leg back and chest muscle, yet far superior shoulders and arms to the 220 version) so it's all relative, keep that in mind
you will reach your goal, by the way.... it's not too far... one year (a long time ago) i completely let myself go and i got to over 270... it became physically difficult to put socks on... one evening i just said, enough and ran to the gym... i lost 20lbs that week and 40lbs that month and in about 10 weeks or so i was down to 200-210 range... i jogged to gym, worked out, jogged back... did my regular work outs that i used to do before (they were not weight loss based, strength and aesthetics based) and they worked just the same, the fat came off it wasn't too difficult, but definitely something i told myself i wouldn't do again
Keeping junk out of the house is the only way I managed to stop eating it, I don't have the will power to not eat it all if it is in the cupboard. I'm fine with not buying it, that isn't difficult but if it is in the house then the demons will get me and I will just sit there and eat it all lol
yeah if it’s a whole thing of getting on the car and going shopping just to get fat it’s way harder. If you keep junk food it’s basically planning ahead to fail so it’s easier to fail. Don’t make it easy to fail and you will win by default.
@@wickedwind76 on average I’ve been doing about 2000 to 2500 a day my maintenance calories are about 3500 last time I checked and I’m still losing weight so I’m gonna keep on this track for now before dropping any lower on my intake
A tip for business travelers who are "required" to eat dinner with colleagues: Claim weird food allergies. I work with overweight people and I try to eat well, like grilled chicken breasts, veggies and rice. If you say "I'm on a fat loss diet" and you're already at
I’d just say that the low calorie food there sounds appetizing to me. A pan seared salmon with asparagus is a stupidly good meal, no need to pretend really. And if they dog you for eating what you want, then they are the weird ones frankly
None of us realize how sedentary we can truly be. If you find ways to increase low intensity movement during the day, it adds up. 1) Walking more daily whether it's purposeful walks, parking further away, running errands on foot, etc.. 2) Pace between sets of lifting. If I'm hitting full body and resting 2-3 min between sets, I'm pacing for active recovery. After 60-75 min of lifting, this is thousands of extra steps. 3) After any lifting workout, do 15-20 min of max incline treadmill walking at a slower pace (2.5-2.8) literally just to cool down and add more steps. 4) Walk stairs one at a time. Such low intensity exercise doing this. But if you've got access to a few flights, just keep going up/down continuously for extended periods of time listening to podcasts to break up the day. Great for hip health and true zone 2 of only 120-130bpm. You can do this several times per day with no real recovery cost.
ALWAYS park as far as you can in the lot, you get your steps in, and your car doesn't get dinged by that careless 92' Dodge Neon driver or the pensioner with the BluBlockers
Here are my quality of life suggestions..... (1) Consume Bronkaid 2x per day (2) Chew nicotine gum all day (3) Drink diet soda (4) Have adequate fiber intake (5) Cry every night in the shower until the pain goes away
Ooooh yes to the nicotine gum! You don’t see many coaches recommend that on RU-vid, but those of us who’ve gotten really lean usually resort to those ways of appetite suppression. It kinda gives me heartburn, I have just hold it in my mouth Also Primatene Mist & Bronkaid both work, but I feel like we’ll get criticism for recommending these 😂
As someone currently in training to be a PT and then specialise in strength and conditioning coaching, these videos with essentially "insider" knowledge is amazing.
I have been training for 25 years..I’m now 50..I have trained with so many personal trainers…most are useless. No offence. They have very little knowledge on training for your age/ injuries/ post surgeries. I no longer train with PT. I only train at a studio that has highly, qualified exercise physiologists. They all have phd or masters. Highly specialised and knowledgeable. I no longer waste my money on under qualified, sub par trainers. I live in Australia. There is a huge market for highly qualified exercises scientists/physiologists. Their clientele are VP, CEO, surgeons….etc… just a tip, if your starting in this industry…this will be the future of personalised training.
Well that initial comment was a lot... Good luck on your endeavors. I like seeing people chasing goals. Do you want to be a strength and conditioning coach for a specific team or just in general? Just curious.
Hey, bro. Keep striving for greatness and for doing what you love! I'm a physical therapist with a strength and conditioning background. Dr. Mike casually knows so much information that I had to do hours upon hours of research to understand. Good luck, my guy
Fuuuuuuuck I've been yo-yo dieting since I was 10 years old... I've seen like a hundred nutritionists over my life... I always complain about losing motivation when I only see a small amount of weight loss. The 1% a week thing makes so much sense!! I've heard pretty much all of this before but it's the way he breaks it down and all the analogies. Like it's finally clicking in my brain!! God bless that beautiful man!!
I love the idea of returning to maintenance during extremely stressful events… to just put diet phase on pause until the smoke clears… rather than abandoning the diet and going off the rails. That tip saved my life this week and even enhanced my progress… and even more…. Was a HUGE benefit to my mental health. Love you Dr. Mike !
I love these longer form videos. It would be great if you guys could also upload the audio from these to Spotify as well. Its sometimes hard to make time to watch the full video on RU-vid, but if I could listen while walking or exercising, I'd be able to get the content.
@@omg_wtf In order to do that I'd have to either pay for RU-vid premium, or just have my phone unlocked with the video playing on the RU-vid app, which isn't ideal because then I'd be wasting a lot of data.
Great tips Mike. For restaurants, I like to eat high protein early. I’ll get about 80G of protein between a shake and a bar in the morning, then save my calories for the restaurant. That way I have wider flexibility to get what I want without going over budget much if at all. Of course this isn’t something I’d do every day, maybe once per week for date night with the wife or whatever, but it’s been a helpful and useful strategy during cuts.
Absolutely the way I do it. Simple and conscious decision to keep LIFE going. Moreover sometimes people loose their shit over how do I maintain such body while chugging 2 beers and eating pizza, coz they're seeing me mostly on weekend nights when I'm enjoying this 'macro-management'. 😅
@@_ballerrestaurants are going to douse everything in fat. Even if it says it's grilled, it will be dunked in fat. That's why restaurants love keto dieters, they don't have to change their mains to accommodate them. Just the sides or sandwiches
TIP: Get a popcorn air popper it’s like $20 and 130 calories for a GIANT bowl. wash that down with a diet Dr Pepper you will destroy your cravings. Repeat if necessary.
38:24 I’m a server in a restaurant. I love it when people are explicit about their dietary needs. It lets me make informed recommendations. When people are afraid to ask for what they want, that’s when it becomes frustrating trying to intuit what they’re actually looking for.
That's why the push the RP apps so hard. With the RP hypertrophy app they know when you did legs. With the RP diet app, they know when you're deep in your fat loss phase. They upload the long videos when both of those things are true for the greatest number of people.
@@Draenal i go through massive swings in physique and habits, my phone knows this and I can reliably trigger dominos ads if I stop going to the gym for more than a couple days.
Same for a lot of people I guess… Here are some strategies that helped me the most to maintain and/or to lose weight: 1.BEING BUSY (so you think less about food or you don’t have the time to eat). 2.Not buying junk/tasty food right at the grocery store (so you can’t fall to the temptation at home). 3.Eating high protein and/or high fiber foods as much as possible (to a certain point of course).
@@jofortin22Also, and I know this is a common tip but it does actually help: drink lots of water! Like, A LOT of water. Not to the point of feeling nauseous (been there, done that), but enough to where it helps you feel full if you sip on a bottle or two throughout most of the day. You’ll have to visit the toilet more often (which is annoying), but it does truly help stave off hunger, especially once the body adapts and learn to accept that sometimes when it’s hungry, water is all it’ll get. Planning out all meals for the day ahead of time can help too, as you’ll have a strict guideline for yourself to follow from the start, but meal planning definitely isn’t for everyone.
I drink 3l water, zero sugar beverages like lemonade and Pepsi zero. For snacks at cinema I like popcorn, preferably without butter but yeah. - Prioritize protein when eating out, I like shooting for 30-40g. Consuming more fiber around 28-38g depending on man or woman size wise, men weigh more. - Drinking 0.8l/h when exercising helps. I also walk 10k steps/day but I started with 4k/day when I was 10kg fat heavier.
@@jofortin22Yeah for me the biggest helper was going on walks because it works from multiple directions. It keeps me out of the house where the food is and it burns extra calories throughout the week for very little extra fatigue.
That was awesome. I've been dieting for 5 weeks now and these tips have been very useful. This has been my most successful dieting phase. It's good that you've compiled all these tips into one video.
Holly shit well done, maybe consider if you would benefit from multiple months of eating at maintenance calories. There’s lots of videos on this channel discussing why this might be a good idea
Dude, you're one of the funniest yet most informative people on RU-vid and probably in the world. Keep doing what you're doing. Hilarious and informative
From Sweden with ❤. I can’t get enough of Dr. Mike talking about everything under the sun. He got me to stop fasting, eating Keto and training Starting Strength. I’ve started eating a lot more and much more carbs. On top of this I do RP Hypertroghy style training. So far…amazing!
35:20 Dr. Mike makes a huge confession. I knew it! Not a single human being can possibly possess that level of knowledge combined with a great sense of humor and a fleet of Lamborghinies.
This is the channel that has helped me the most on my current fat loss journey. I will at some point post before and after pics but for now, with all the knowledge I have found on this channel, mainly, I have been successfully loosing fat for the last 7 weeks and I see great results! Although I have done my own adjustment and individualized the diet and the approach to eating and working out. I use more of an intuitive approach yet I track my calories and what I eat to the gram, but I also hear my body and eat what it demands when it demands it, yet I discern what is "psychological craving" and what is "nutrient demands". I dont think in days for food but in weeks and do not think of the end but what I have to do NOW and the time goes by really quickly. In Principle I am finding MY MACROS and MY diet and timing which makes me feel and look the best and that I could sustain for a long time. Use guidelines to get you in the ball park but always INDIVIDUALIZE all the info for best results. Thanks DOC! LOL
Hey Mike and Scott-the-video-guy, please read this comment. I have some genuine feedback. Firstly, thank you for the amazing content that you've been pouring on us. The consistency and quality of videos have only gone up. From the intros to the editing, it's all looking sharp for RP. But, I want to point out some things. This video is exactly why I subscribed RP. Don't get me wrong. I love the more Gen-Z reaction-video-type content you're putting out there. But, right here, this is what gives me value. All the reaction videos and other videos (ykw I am talking about) are for entertainment and getting as many eyeballs on the channel. I know you're trying to grow the business and acquire members for the RP Diet App which will get Mike his 37th Lambo, but please never stop posting videos like these. I am a college student and can't (yet) afford the RU-vid membership, or else I would. I suppose there's more informational content there. But, this video right here is enough for me and thousands of people out there. My point is, as fun entertainment videos are, I still subscribe to this channel for evidence-based, scientific and sometimes anecdotal yet humorous advice on how to be a badass in the gym. Please don't change that :) Thank you Your old subscriber (since JTS),
been doing keto for 7 months and ive lost about 90 pounds... i have some loose skin and was a type 2 diabetic. just recently started to work out and have been feeling sluggish... i would consider myself skinny fat. i was 304 pounds and im sitting at 216 right now.... my sugars are great and have been sitting at about 5-7 and i am craving to eat carbs again... i am going to slowly reintroduce carbs i think and watch how my sugars react and keep at gym... ie olympic rings.... and body weight movements and add in some steady state cardio... want to feel healthy. your videos are great man and im learning alot. been super disciplined and i am going to get shredded. Thanks Doc.
I am in the same situation as you. Type 2 diabetes. Started at 280 and now at 225. I have found protein shakes have really worked for me! How about you. I can't express how much meals at the same time of day is very important! I commend you on your success. I am going to the gym again. And trying to see what I can do to build muscle. And lose the flab. I know at 6' I need to hit 180 ish or lower to really lose the flab
Wow mind is blown ! Thank you for all of this knowledge! I’ve been on a weight loss journey for 6 years now lost over 200 lbs and I’m trying to get lean this is very helpful
Great advice!! I've used the app and got great results with macro and calorie recommandation. But the dieting cycle that worked best for me (from 35% BF to 20%) was like pyramid defecit where I start slow and increase every week and decrease afterwards (for like 5-6 weeks, very short, no diet fatigue kicks in) then i did 8-12 weeks of maintenance. Its slow but it's the only way that stops me from yoyoing my weight. At the end of the year 30 pounds off that stay off makes a huge difference and I don't feel like I've been dieting that much.
I love this. I always tell people if you don’t eat leftovers, you’re never going to get good results as far as being lean. No one has the motivation to cook every single day and so much repeated effort with dishes, putting things in containers, coming up with new recipes all of the tome, and all of the extra grocery shopping. It’s all really hard to be cost effective when making a bunch of elaborate meals all of the time. I’m only 14% body fat but that’s because which isn’t even that much as a 31 y/o. Just one night of heavyish drinking usually takes 3 days of progress away. I can lose fat like clockwork when I do what I know and not be miserable. One extra tip that I don’t remember hearing is to find recipes/meals that you ENJOY. I think this along with bulk meal prep are the two MOST important keys to success. I should add the delicious food applies to people trying to maintain a healthy (approx 12-15%). I have no experience getting to body building type lean, so I would imagine you want to follow what Mike says on that one.
Number 9 was huge for me. I had lost 60+ pounds through 2021 leading up to my wedding early in 2022. I switched to maintenance shortly before the wedding and stayed there through our honeymoon. I actually came back 2lbs lighter than when I left, probably due to all the walking.
Started dieting in August 2022 (Weighted 115kg at that time), was quite successful until I changed work and hat to go from full wfh to hybrid. Of course my co-worker would go to a restaurant for lunch and I followed along, my weight loss stalled at that point. Decided to give bulk meal prep a try so that I could have something to bring to work. It kickstarted my weight loss again and made losing weight sooo much easier. I can do 6 to 8 meals in 1 hour, it saves so much time, money, and I'm not tempted to order something cause I always have something ready in the fridge. Now I'm at 82kg after 13 months, still 2 months or dieting before I can embark on my second bulk (after the first one who lasted 25 years 😅)
My biggest mistake after loosing 20 lbs earlier in the year (in winter) was expecting that pace to continue through my crazy busy summer. I stuttered all summer and lost my consistency and gained some weight back. Now I know that fall/winter/spring is to gain and summer is to maintain.
@@omg_wtf Doing less, but doing it consistently. is better than doing more, once in a while. The simple lesson that has eluded me the last few yrs but I get it now.
I am already doing pretty much everything on this list, but watched it anyways end to end because it is a piece of raw uncut knowledge and friendly advice explained with perfect clarity. Thank you.
This is exactly what I needed to hear. I've not batch cooked my recipes for 2-3 years and keep falling off the horse. I can resist over-eating, no junk, exercise and the progress has been slow, so I think "what's the point". Love the car analogy. Thank you for piecing things together, Dr Mike!
Not having junk food at the house is a good option but with all the delivery options out there, you can still have it in a blink of an eye. Countless time I have been on the page, ready to order and managed to avoid it. If it ever happens to you, ask yourself if you are really that hungry, and think about how you will feel the next day when you wake up. Talk to yourself and tell yourself you will be proud that you resisted the tentation and did not ruin your efforts. (I'm speaking about craving for unhealthy foods that can occur sometimes) Thanks for the video !
This video is awesome. I've been focusing on lifting, sleep and nutrition for the past year almost now and it's cool to see how many of the things in this video that I've already been doing from learning along the way.
Oh my god I watch these role play parts at least ten times. So good! so real! Here I am referring to Jim and his Oreos! There was also this Samantha and Eric in another video! Amzing!
Because of my family's food allergies, I prep their meals. It eliminates their temptation to eat allergens and provides them with customized meals they suit their particular needs and that they can the with them. But most importantly, it is easier for me, ( the mom).
Timely video. Just transitioned from working 10 hr days in construction to working from home. There's no way I can make up for calories burned in the gym each day so now I have to reduce my calorie intake more than usual and it's gonna be tough. Still gonna turn up the heat in the gym though. Best of luck to anyone else dieting.
Keep making more coaching videos for coaches on how to train clients and how to be a better coach/trainer Dr Mike cause you are obviously very well respected in the fitness topic and you have tons of knowledge and wisdom and I believe the fitness industry is lacking hard in the coaching side of things for fitness trainers /coaches to be better with our clients. You would do a great job plus more money for your Ferraris 😂
I meal prep every Saturday, I love it. If I think about eating out on my way home, I say to myself, actually it will be faster to heat stuff up than stop somewhere or order something in. Plus, there is something incredibly satisfying about seeing a refrigerator full of containered food. And it saves so much money. I love your videos, especially the power points, they really help with note taking.
Thank you for everything you do Dr Mike and putting out so many quality videos every week. I have made a greater transformation than I could have ever thought possible thanks to RP.
I think Dr. Mike and Coach Greg should start a cooking show. With plenty of time wasting and a similar format to the Man Show, but still filled with this unbelievable amount of amazing free information.
Love this! Never considered that my timing and specific calories during those times would factor in. As I get older my diet does benefit and suffer from such nuances. Thanks! Implementing these
Found this one after watching a few videos. I want to gain weight and build muscle. I tend to lose easily just from being busy with four kids and putting my own eating on the back burner. So happy I found this channel! I am a certified personal trainer but I don’t utilize it. Just wanted to expo and my knowledge on training and eating but I still find it tough to maintain a surplus.
"Make your meals just decent". As someone who loves to cook elaborate meals, this has been a hard lesson to learn! It's so true too, the more tasty and complex I make a meal, the more I fixate on consuming it. Plain but nice meals are the way to go, tasty enough to keep me interested, but not over the top delicious to make me want to overeat.
We have all been there. The guilt can become a terrible cyclic pattern. First. Get your macros right and then adjust calories to where you stay sane. Small steps. Most people eat way too many carbs and then wonder why they are hungry all the time. Carbs trigger it! Protein should be 2-4x what your carbs are in a day. Also high fibre vegetables help a lot. Unless you are a professional cyclist and do long bouts of cardio. Protein, fibre and fats take away hunger. CARBS are for pre exercise! Get this right and you are on your way to the best body ever!
I'd like to add to number 5/6: learn some simple recipes you can put together in 15-20 minutes. Works for me. I only cook my dinner (breakfast and luch is a simple affaire) and I have a couple of easy options I rotate. Some are a little more prep work but those are still easy and have me end up with food for two days. I really don't like eating the same thing for more than two days in a row and prepered food in the fridge isn't as good as freshly cooked. And if you really enjoy veggies prepreparing those makes them icky very quickly, at least to me.
I'm a huge fan of Monster Mash for this. It's just some 90% ground beef, rice, veg, and bone broth. Super easy as it all goes in the Instant Pot and comes together super quick. Also a pretty basic taste profile so you won't get cravy from it.
I get embarrassed because I don't feel confident in what I'm doing with my diet. I'm still overweight and it's like in my head I hear "he's just being difficult" not "wow he's really trying" or "he's being picky" not "he's disciplined". And for some of us we just don't have the confidence yet.
The body goes where the mind sends it. You get your head right and you will be unstoppable. I always tell my clients : You will feel bad some days and as you lose weight your body will actually look worse in the mirror. We ALL had to go through this. You can do it. It just takes more time than most are willing to accept. It took time to get overweight and takes time to lose it. A disciplined man is just a loser that gets knocked down over and over and refuses to stay down. I could stay here and recite bumper stickers all day, but only you can kick your own ass!
I’m using your nutrition app and your hypertrophy app and I’ve lost 27 lbs of fat, gained a lot of muscle and lost over 4 inches in my waist… so far. Nothing has ever worked for me and I’m actually enjoying the entire process for the first time ever. Thank you 🙏🏻
Rule 5 is gold and I just came up with this myself this week smoked a ton of beef/chicken and now just have to heat up in air fryer game changer and delicious smoked flavor!!! There's always specials on some meats and everything tastes better smoked! So fast to eat now doing 20mins at night on Peloton bike and then rucking a mile or two with 45lbs and losing weight far faster.
I was plateaued in my weight loss journey(from 108 to 84), so while tinkering the macros i just messed up and went full delirious not just half, and in that state an unplanned job interview popped up which i totally bombed. It took a while to get back to my senses. Luckily damages were minimal and the weight loss journey is back on track i just increased physical activity a notch and continuing on the deficit diet. I was plateaued at 84 kgs but gradually trickled to 80, i don’t feel low on energy or too tired so gonna continue till i can. Thanks Dr.Mike i will save this info and chart it up so that i wont repeat my past mistakes. I got to learn so much. And still much to learn.
Pro tip for people like me who find any kind of "leftovers" to be repulsive for whatever reason, and because of that can't do bulk meal prep. Do bulk ingredient prep. That way you can quickly throw the ingredients together in a pan or the microwave or whatever, and it feels like a fresh meal and not leftovers from 4 days ago.
Just when I was struggling with my diet! Thanks Dr Mike. I’m also trying to figure out whether to pick up the Diet app or not (I’m using Macro Factor at the moment).
Our app is a coach & planner so keep that in mind. It's not a food log to record after you eat. The best way to use the RP Diet Coach App for now is to plan your meals ahead of time to get the most out of the app.
After using both I like macrofactor better just for the ability to eat a little bit looser while still hitting macros rp app is a little bit more structured with both the foods you eat and the timing. I am using macrofactor but I think when I go for my bulk i will switch back to rp diet app. also rp app does not track calories (which isn’t important) just macros when i’m dieting sometimes i like to move my carbs and fats around from day to day just because i felt like eating something else but just making sure my calories are the same
Down from 500 to 350 pounds. Opinion on these: 1. I'm still adjusting/figuring this out, needless to say losing this much weight changes shit lmao 2. Ditto from #1 3. Ditto again, but carnivore w/ "veggie" cheat meals. It works for me 4. THIS IS HUGE. ROUTINE IS S TIER. It feels easier. It feels natural. Your body will like it. Trust me. 5. THIS IS HUGE TOO. MORE ROUTINE 6. Again, huge. My cravings go down when it's minimalistic food....even with minimalistic seasoning. It should taste "nice" but not "i'm gonna cum!" 7. I need to work on this. But I dont travel much. 8. Ditto from #7. 9. TBH ditto again, I am trying to have a "cheat meal" or 2 instead of 2-3 days. Because I know when I go off, I go OFF. Work in progress. 10. ._. This one makes me sad because I know ths is my #1 problem b/c live with a diabetic trashcan det dad, who fed my mom donuts and pastries until she passed last year from diabetc complcations. ANYWAYS!!! Thanks for the vid!. Good reminders. And keep up the humor, even if it's too R rated for me at times, it sets you apart. S tier
The way you explain each and every point in detail just shows how much experience u have ! I have been new to ur channel and have been watching ur videos , every video is like treasure ! Free Knowledge! Thankyou Dr. Mike ! 🙌🏻🙏
Actually busted out laughing so many times during this video 🤣 Thanks for all the help Doc, my cut was a success and I'm reversing into a bulk now Cheers to progress and I hope you're doing well 💪
Remember guys reconsider taking a diet break when you are recovering from when your child divorces your stepdog from your long lost brother because then you are probably in a mental institution. 😆
does he just blink his eyes like this when he's tired? because I've noticed he blinks his eyes all crazy when his head has a 5 o clock shadow. Get some rest Dr. Mike.
Hey Doc , Your Style to Convey Information With Humor is Motivational Instead of A Stale & Boring Recital off a chalk board. Thanks For the Fantastic Information!
