068: Mike Israetel Q&A - How to mini cut?

[@ReviveStronger]

Timestamps: 04:20 Adaptions to cardio & how to mitigate this or plan round it? 16:20 Overloading/Deloading different muscle groups at different weeks? 30:48 Weight fluctuations during a gaining phase, how to deal with them? 38:08 Doing mini cuts during a lower volume period? 48:05 Is there a body fat set point or a weight set point?

[@ted3846]

Mike should also be invited on the Joe Rogan podcast.

[@PaytonDowns]

Yes bro yes

[@FacelessProjects]

Watch every episode with Mike Israetel; the guy is brilliant. Applicable advice for a mini-cut is invaluable. Really appreciated the rant about cardio too! Literally had this conversation with my Mum & Dad a few months ago and tried to explain the physics of holding yourself up and how the energy expenditure is impacted - I wish I could have just shown them this!

[@ReviveStronger]

Now you'll have it at hand. These kind of conversation always come up from time to time ;)

[@Golds174]

Great guest, great interviewer, actually listens rather than constantly interrupting or giving his own opinion.

[@ReviveStronger]

That's what we're about. Not about us but about the guest and what they have to say

[@zzznor1137]

I see mike, I click. Simple.

[@ReviveStronger]

That's the way!

[@amit4rou]

True

[@russellion31]

I have said it once and i will say it again, by far one of most underrated channels on youtube. You always have great guest that bring highly informative content.

[@sorentyson]

I agree and not only does he bring great guests - he is also interviewing them in a way that makes them express their points very well - adding his own view here and there. Great stuff!

[@ReviveStronger]

Guys, we love you so so much! Seriously, means the world to us. And we rather have a few appreciative listeners, then a big crowd that is only looking for glamour. So thanks again

[@WintuhLiving]

russellion31 but guys who cinematically film morning coffee have way less followers lol

[@Postermaestro]

What makes Mike so great is that he is very honest. If he doesn't know, he clearly acknowledges that and then continues to give his best estimation of an answer based on his current knowledge and experience, which in most cases probably is really close to the truth anyway.

[@ReviveStronger]

Honest and doesn't try to sell any kind of fads. Also, in his spirit, he's a true scientist who's always willing to change his stance on something.

[@MrGflan]

You are hands down the top fitness podcaster sir!! The info provided is real and honest. You aren’t directly pushing a product or have an adverse agenda in mind. You answer questions generously and I really appreciate it!! Dr Mike is very easy to understand and the cardio info was very helpful!! When I see results I start to wonder if I should change anything or keep things the same. I think a lot of us go through this. I was doing 45 minutes of cardio and 1700 cal a day, 5 days a week intensive weight training. Seeing nice results, but feeling burnt out from the cardio. Going to lower it to 35 minutes of spinning to see if my metabolism increases a bit so I don’t feel so exhausted. I also agree that leaning is a bad idea. Especially on the spin bike, you can get the benefits of working your stabilizer muscles when sitting upright, hands free. Thanks again for all the excellent info!! Any way to make this journey easier is much appreciated!!

[@ReviveStronger]

Thanks so much Gary and keep it up!! - Pascal

[@copernicus99]

Fantastic interview! I'm a big fan of breaking up a long cuts into 10-12 week cut/4 week maintenance phases.

[@ReviveStronger]

Cheers Y! I see that you're catching up nicely on all the episodes ;) - Pascal

[@mandyrastedt4218]

These podcasts are just so funny and loaded with information! Meal prepping goes so fast and effortlessly when listening to you guys!

[@ReviveStronger]

You name it. Without sounding too narcissistic, but I listen to the episodes over and over myself.

[@emil0847]

I wish I knew about this guy when I first started lifting instead of Mike chang

[@ReviveStronger]

Looool, haha. But yeah, I can definitely relate :S

[@Aras483]

There are two types of Mike's, one we should definitely listen, one not so much... lol.

[@Wealth.is.Health]

LOL @ the ring analogy 53:59. Legit, Mike should do some stand-up

[@ReviveStronger]

I'd dig that! - Pascal

[@ridgereid7237]

You and Mike are awesome. Period.

[@ReviveStronger]

Our girlfriends are only there to disguise the true relationship

[@JFDLV]

Amazing talk. Thank you so much for all this great information!

[@ReviveStronger]

Thanks so much for listening - Pascal

[@drummerg3331]

Always great when Mike is on! Awesome episode!

[@ReviveStronger]

Cheers mate :)

[@synthesizingstrength9502]

Mike back again! You both made my day!

[@ReviveStronger]

Love to give it to you!

[@ThunderStruck14]

Thank you. And Thanks for consistently putting out amazing work. I have learnt so much from both you and mike over the past year. His ebook is fantastic and your willingness to help speaks volumes about how dedicated you are at your profession. ♡

[@ReviveStronger]

The thanks goes out to you Adriana! Without you, this all wouldn't be possible

[@ThunderStruck14]

Would you and mike consider discussing glute training for women on a video? I know bret Contreras is the glute guy and I appreciate all his work but I'd be interested to know what you guys think in regards to growing our glutes as women. I feel that an mrv 16+ might be too low for me and I'd hate to have my butt shrivel up like a raisin due to lack of sets. I'd love to hear your thoughts. ♡

[@ReviveStronger]

Perhaps you can think of a general question that can be asked. And please keep in mind, we can't ask specific question that only regard you. So try to put it in a way that answers all your questions while still delivering overall value.

[@ThunderStruck14]

Humm, I keep thinking of how to ask it but I guess I just want to know what's the optimal why to train glutes to gain size, reps/sets? How often should exercises be rotated?

[@ReviveStronger]

I'd recommend you joining our facebook group for more individual questions such as yours: facebook.com/groups/revivestronger/

[@berrysliwa1]

Ok this episode did partially answer my question i asked Steve on insta today about hitting MRV on smaller muscles during deload. It all comes down to this, i must do it and check how i feel after 💪😎 perfect guys! Cheers!

[@ReviveStronger]

Glad you've found your answer! - Coach Pascal

[@TehAlex2310]

Another epic podcast! I love listening to you guys while doing housework thanks for saving my day! :D Also Steve at the mini-cut part you mentioned that Dr. Mike and Jared Feather talked about that topic aswell... was this public or in private? I would love to hear or read more about that discussion!

[@ReviveStronger]

Not only good for housework. Helpful for all the tasks...ALL of them!

[@user-jj7sl2kw7h]

Great video again! Thank you very much!

[@ReviveStronger]

Always welcome ;)

[@matvas22]

Exactly what I needed. Thank you!

[@ReviveStronger]

Medicine!

[@eroceanos]

Another fucking nice interview with dr Mike.

[@ReviveStronger]

[@elkenbuild5996]

These are amazing.

[@ReviveStronger]

Love to hear that you enjoy them :)

[@LukeMikic21]

currently in week 4 of training on my mini cut and i''m approaching my mrv volume for most body parts in a deficit; is it recommended to bring up my carbs and eat a maintenance(calories up 400-500) for 3-4 days while training volume is relatively moderate to top up glycogen and then head into my deload week having adaquately topped up my muscle glycogen stores ; OR deload straight away and bring my calories up to maintenance for the deload week(adding in 200-300 calories). love your content as always and I hate to ask the question but i've re watched every podcast on youtube regarding mini cuts and still can't find the answer so an answer would be much appreciated :)

[@ReviveStronger]

I think that going back should be all you need and you'll be filled up very rapidly. - Pascal

[@MsAlyssaMonique]

Great video!!

[@ReviveStronger]

Thanks Alyssa!

[@jsmithes]

YEEEESSSSSSSS!!!!

[@ReviveStronger]

YYAAAAAAYYYY!

[@neilhowe5631]

This is excellent. And hilarious. Thanks chaps. P.s Steve my wife envies your brows lol

[@Jovahkiiin]

About surpassing MRV mid mesocycle - So for example, if i have a 5 week mesocycle (4 week accumulation, 1 week deload) if you hit MRV on a muscle at like week 3, would you just back the muscle down to maintain to avoid any chronic fatigue/injury and note it as your new MRV and then next mesocycle just use your new numbers ie. back the volume down abit.

[@ReviveStronger]

Really good question and I can't give you a definitive answer. However, generally speaking, that's what I'd recommend and do myself. Injury risk becomes too high and when we're injured, it'd set us back more than reducing the volume slightly

[@willweaver9038]

Can you gain strength while doing a mini cut? I usually focus on strength training during a maintenance phase performing volume around my MV-MEV and would like to start implementing a mini cut during this strength phase.

[@ReviveStronger]

You can but the more aggressive and more experienced the lifter, the less likely it becomes

[@ql1couk]

@38:30 is when it starts on mini cuts

[@ReviveStronger]

Thanks for this! - Pascal

[@senormofeta6726]

Crazy brilliant! Sub`d in

[@ReviveStronger]

Much appreciated man!!

[@segason6]

Grandma physique checking in!

[@ReviveStronger]

Elderly power!

[@dontdrinkcola]

ITS LIKE CHRISTMAS

[@ReviveStronger]

Except for the fat gaining part of it

[@Arch_Stanton.]

9:57 Those unexpected jokes. :D

[@ReviveStronger]

They come out of nowhere and hit you hard^^

[@ThunderStruck14]

Hummm, so after the minicut, do you reverse diet back to massing? Or just jump right back to massing calories? Or do you move from minicut to maintenance then to massing?? Amazing video yet again. Thanks.

[@ReviveStronger]

Straight back into gaining is the way to go! ;)

[@ThunderStruck14]

But I thought that's there's the potential for fat gain? If I'm 119 and go down to 116 in 3 weeks, do t I gain back most of that weight back goi g back up?

[@ReviveStronger]

You'll always gain some fat when you're gaining. That's something you need to accept. However, we can try our best to reduce is as much as we can. A minicut should be implemented when you want to extend your gaining phase and want to optimise and resensitize your body for muscle gain. Basically, the more bf you carry, the less efficient a gaining phase becomes. That is, why we then want to implement minicuts. When you say cut from 119->116 and back gain to 119 again without a change in body composition, you'll need to reevaluate your nutrition and training programme. If you were to repeat that over and over again, theoretically, you should see a clear difference over time. Makes sense?

[@ThunderStruck14]

Omg absolutely. I get it know. A mini cut isn't for esthetic purposes, it's to allow your body to keep bulking. Makes total sense for aure. Thanks so much. I was struggling with this concept trying to understand. Wicked.

[@ReviveStronger]

Exactly! It buys you some time for gaining if you want to put it that way :)

[@the_barbarian6689]

Revived stronger how many calories do I drop on a mini cut 500 below matinence 700 or 1000?

[@ReviveStronger]

Aim for a 0.5%-1% weight loss per week. How much this would be is up to the individual

[@louisthornton3415]

Revive Stronger how many mass phases and mini cuts before maintenance/low volume??

[@michalus09]

diet 2300 kcal. 4 weeks maintain 2700 kcal 1 week After maintain I want back to cutting, should I go for 2300 or deeper?

[@ReviveStronger]

Possibly...depends on the rate of weight loss you're aiming for, deadline, etc. - Coach Pascal

[@michalus09]

Revive Stronger All I got to Burn is lower abs skin/water/fat. Never was so lean, just don't know what to do on that last steps. I'm not doing a show, I do it for myself.

[@ReviveStronger]

Anton, are you part of our facebook group yet? Perfect place to get help in that regard over there - Coach Pascal

[@sagebias2251]

Yo bro! How do I fix my muscle insertions. I was thinking of using fish hook a scalpel and a some superglue. With the right leverages, I can be a world champion without all that "genetics" businesses. Let me know if you got any good techniques.

[@ReviveStronger]

Hey, I like your suggestion, if you need an assistant, just holla xD - Coach Jess

[@Electrosaki]

I am German and I liked the joke about the sufficiency of the answer (@ minute 27), but I have to admit, that I would have liked it more if Mike would have geeked out 5 mins longer on that answer :D

[@ReviveStronger]

But he has a point...I appreciate his answer...but was I satisfied and pleased?! No way, haha. You can probably relate ;P

[@Electrosaki]

I certainly can relate :D - But nevertheless, these podcasts are seriously highly educational and amusing. I have learned so much. Sooo, therefore, thanks a lot for these podcasts!

[@ReviveStronger]

Thanks for your support! Means the world!

[@andreacarantani3761]

I love mike israerel!!! no homo

[@ReviveStronger]

And even if it were, that's absolutely legit!

[@panagiotispanagiotidis8010]

On mini cut 10 sets for arms are enough ?

[@ReviveStronger]

Possibly - Pascal

[@panagiotispanagiotidis8010]

@@ReviveStronger possibly yes?

[@ReviveStronger]

@@panagiotispanagiotidis8010 it reeeeally depends on what you've been doing before and how strong you are. If you've seen great growth from less then yeah, it will be sufficient, if not 10 steps may be enough or not

[@panagiotispanagiotidis8010]

@@ReviveStronger 10 sets are my first week set's usually on a mesocycle for arms

[@ReviveStronger]

@@panagiotispanagiotidis8010 then it might be very probable that this is your MEV. Being in the range of 10-14 should be fine I guess :)

[@kingofdeath5600]

Currently on a clean bulk, going to deload for 2 weeks before starting my program again, during my deload I'm going to do my first mini cut, would 500 calorie below my current clean bulking calories be good for a mini cut or too little or too much of a cut in calories??

[@ReviveStronger]

Depends on your overall current intake. If you're a small female, 500 calories can be quite a lot. If you're eating 3000kcal, 500kcal is too little imo - Pascal

[@kingofdeath5600]

@@ReviveStronger thanks for the reply. I'm male 81kg eating 3100 calories a day.

[@ReviveStronger]

@@kingofdeath5600 800-1000kcal should be a good aim. It's a minicut after all

[@kingofdeath5600]

@@ReviveStronger Thank you.

[@mtman2025]

Measure your cardio intensity using heart rate and you'll always be burning a predictable fraction of fuel as fat.

[@ReviveStronger]

I'm not sure I understand your statement? - Coach Jess

[@mtman2025]

@@ReviveStronger early in the video Mike discussed the issue of leaning on the machine which would throw off your calorie count. He also mentioned how doing a lot of cardio could make you more efficient at it, thereby reducing the number of calories burned, but at least it would be balanced by the fact that it you would then spare glycogen and burn a higher percentage of fat. In order to get the most out of your cardio you need to try to be at least as smart about it as your are about your hypertrophy training. To burn a high percentage of fat, spare glycogen, and avoid excessive fatigue you want to train near your "lower ventilatory threshold". This is often referred to as zone 1 or zone 2, depending the system you're using, or 65-75% of your heart rate max. If you want to be more accurate about it (which i did, as I was very interested in endurance competitions) you can get a more precise heart rate by doing a VO2 test with specialized equipment or by conducting a max effort run test. Once you've determined what heart rate is appropriate for you, simply do cardio at that heart for a prescribed duration. Over time, as you become more efficient, you will have to move faster to get up to that heart rate, which is fine. You'll be doing optimal cardio in terms of minimizing fatigue and burning a high percentage of calories from fat.

[@91WHU]

Mike is too funny haha

[@ReviveStronger]

He is...I love him

[@wesfin]

38:02-49:02

[@gamerchristina1079]

💪💪❤️❤️‼️

[@ReviveStronger]

Thanks for the support as always! - Coach Jess

[@kevb.1791]

Hey Guys!it just hit me why don't Body builders have their own version of AMERICA'S BEST LOSERS and SHOW THEM HOW ITS DONE....! Guys from RP and MindPump Or even you each mentor(like you do with clients) Have your chair spin around.. Catch phrase: "Now THIS is how you get it off and keep it off...." What? I can have steak and eggs every morning?" It writes itself

[@dompowerbuild8719]

What is Mike's problem with Germans? Not the first video I heard him disliking German people.

[@ReviveStronger]

Dominik, I am German (Pascal speaking) and Mike just plays with the typical cliches. He has nothing against Germans..

[@dompowerbuild8719]

okay thank you for clearing that up - I'm German and didn't understand the playing with cliches. I wasn't offended just curious.

[@ReviveStronger]

No worries, I would say that he loves me...especially because I'm German ;)

[@giuliam2531]

31.40❤️

[@JStack]

The gear has destroyed Mike’s voice and speaking cadence holy shi lol

[@eliholland1365]

Ughhhhhh Dr. Mike if you didn't blast progressive house on your boombox maybeeeee you'd have more friends. Less house, more Stevie Wonder.

[@ReviveStronger]

Hahaha, I just called to say I love you

[@eliholland1365]

Lolz fucking brilliant mate! soundcloud.com/rhettmatic/wonderlove-a-tribute-mix-to-stevie-wonder That's a link a to a super-sweet Stevie Wonder mix done by Rhettmatic of The Beat Junkies. Out in LA on Friday was the yearly Stevie Wonder DJ tribute night. I think it was the one I went to in 2010 Stevie Wonder showed up and sang like 3 songs out of the small club where the venue was held. For sure one of the best events in LA!!!!

[@markbelluo8841]

How can people really take this case seriously talking about cardio he definitely is obese and has lots of weight to lose tell all the stuff for somebody that's in shape

[@ReviveStronger]

Seriously overweight...because of all the knowledge and musclemass on his frame. When I hugged him in London, he felt like hugging a rock. If this is being obese, this was the hardest fat I've touched

[@ironfist9414]

The fat was hard because Mike was reaalllyy happy to see you :)

[@BravenFitness]

Love the podcasts. In my opinion Mike is the most knowledgeable man to follow in terms of training/diet. Watched every episode with him in it as well as Lyle. Lyle is a close second and I've followed him since 2008. Both of their books have invaluable information in them.

[@ReviveStronger]

I absolutely agree. I mean, there are a many other super knowledgeable people out there but Mike lives the sport as well.

[@CarlYota]

Yeah. I’m currently running a 2 week stint of Lyle’s PSMF. Which is literally the biggest possible deficit one can create. Should be about 2k deficit for me. Then I’m gonna ease up into a Mike style mini cut for 2 weeks. Then go back to maintenance for a month and start bulking again. This “should” drop 9 pounds of fat off me total. We’ll see what the number actually turns out to be.