151: Mike Israetel - Lessons Learned from getting Lean

London Seminar 2019
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The final instalment of the three-part London Seminar series is Mike Israetel. This time, Mike talks about what to expect at the upcoming London Seminar, diet methodologies and things he has learned throughout his career.
Timestamps:
00:20 Mike starts off with talking about his lessons learned from his cutting phases
29:48 How to get rid of water and strategies for dieting populations such as carb cycling, diet breaks, refeeds, etc.
38:35 Diet breaks with higher bodyfat?
47:47 Mike talks about what he's going to cover in London at the seminar
01:10:25 When coming out of contest prep, is a metabolite training recommended?
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[@ReviveStronger]

Timestamps: 00:20 Mike starts off with talking about his lessons learned from his cutting phases 29:48 How to get rid of water and strategies for dieting populations such as carb cycling, diet breaks, refeeds, etc. 38:35 Diet breaks with higher bodyfat? 47:47 Mike talks about what he's going to cover in London at the seminar 01:10:25 When coming out of contest prep, is a metabolite training recommended?

[@oznerolirarref]

Please Steve add this to the timestamps: 23:43 Mike burps

[@icejumperke]

@Lorenzo Ferrari - *Pascal

[@USJ-zq6ld]

Quote of the week ”you’ve had a cheat life MF’r...” 😂 Doc keeps it real. 😎

[@ReviveStronger]

Hahaha, yes! - Pascal

[@iamindin001]

Damn. I could listen to Dr. Israetel talking about literally any kind of nonsense and I‘d still enjoy it for the most part. He really can talk.👍🏻dunno why but always have to laugh about his „... and the 50 other million things“ 😂

[@ReviveStronger]

I think, the majority of us feels that way :D - Pascal

[@laubachm11]

Love these time stamps you use man for quick referencing

[@ReviveStronger]

Cheers Matty. Happy that those are appreciated - Pascal

[@ssdabel]

Gotta give you guys massive propst for organizing something for each weekend consistently - I gotta learn from your dedication to making interviews happen, awesome job! 👍

[@ReviveStronger]

Much appreciated Abel. Due to knowing that you're hosting a podcast and creating content, I even more so appreciate this because you actually do understand how much effort and work that requires - Pascal

[@SKOLBEARDCOMPANY]

Every time I listen to mike I make slight adjustments to my program🤦🏽‍♂️

[@ReviveStronger]

Nothing inherently wrong with that :) - Pascal

[@gabrielmonteiro2718]

Dude, YES, I’m happy that I’m not the only one

[@hunter_pauley]

The perfect mix of knowledge Bombs and comedy. Mikes burp and explanation of pudding had me rolling 😂😂

[@ReviveStronger]

Happy you've enjoyed it - Pascal

[@aznericxD]

Mike describes what I usually feel walking out of these podcasts

[@ReviveStronger]

Is that a good thing? :D - Pascal

[@mcfarvo]

45:00 this really works; I'm currently in the final 4 weeks of a 12 week cut, yet I recently did 4 days out of town (2 travels days, 2 days visiting family) and I lost weight at a higher rate over those days because I tightened it up and eating my usual meals at home the next week felt really good and I'm on track to enter my maintenance phase June-August at around 186lbs (6'1" tall) at an estimated maintenance diet of about 2800kcal/d (I was 198lbs about 8 weeks ago maintaining on about 3000kcal/d, but now I'm now cutting on 2300kcal/d on 5 days per week and 2600kcal/d on 2 days out of the week); people like Mike and podcasts like this have really helped me to dial in my approach to nutrition and diet phases/periodization!

[@ReviveStronger]

That's awesome to hear, thanks for sharing and for watching :) - Coach Jess

[@thewisdomvalleser]

The last question was golden, Steve! Glad there was just enough time at the end for that one.

[@ReviveStronger]

Thanks for tuning in Christian! - Pascal

[@nathanvanderriet209]

Just another comment thanking you for your work! Every few minutes in these podcasts we're given yet another great idea to think about. Its these podcasts, and especially those with Dr Mike that have really made my training start to click for me!

[@ReviveStronger]

Nathan, thanks to guys like you we're able to do this - Pascal

[@austinr5635]

Another Dr.Mike interview full of insight. Also the sound quality from your end has really improved. Keep up the great work!

[@ReviveStronger]

Thanks a lot Austin. Happy that the new mic is well received - Pascal

[@madgamer574]

THIS IS GOLD!!!!! I’m gonna binge the whole series with Mike.

[@ReviveStronger]

Thanks for doing so! - Pascal

[@arturdrzewiecki5403]

HELL YEA! new podcast with mike

[@ReviveStronger]

Thanks for tuning in and happy to hear that it has been that helpful! - Pascal

[@stanrock8015]

This one is an awesome interview. I knew all of this but its was great to hear in Mikes words.

[@ReviveStronger]

Happy you liked it - Pascal

[@chrystalhutchins3831]

This was awesome! Information was great and the humor is just the cherry on top! Keep up the great work! So appreciated!

[@ReviveStronger]

Aaaabsolutely! Thanks for tuning in Chrystal ;) - Pascal

[@brandonhutchins3041]

Awesome show! I can’t wait to see Dr. Mike on stage. This talk really helped motivate me to keep going. Thanks guys.

[@ReviveStronger]

Yes man, not long anymore! - Pascal

[@realbenmaynard6019]

I needed this! Today starts the mini cut time! It's my normal Saturday cardio routine: Hiking and listening to you all!

[@ReviveStronger]

That's the spirit! - Pascal

[@charly40fication]

I can't wait to see you guys again in London 💪🏼 - Charles

[@ReviveStronger]

Me too Charles! - Pascal

[@Decocoa]

@8:03 Reinforcing process orientation🙏🙏. Such a key principle.

[@ReviveStronger]

Yeeeees - Pascal

[@christophe_gallant]

Love Dr Mike always a great show with him on guaranteed.

[@ReviveStronger]

Yeeeeep! - Pascal

[@bellydanza85]

I love the analogies lol. Brilliant.

[@gpness]

Been waiting on this one!

[@ReviveStronger]

Enjoy then! - Pascal

[@gpness]

Thanks coach!

[@Coleman_et_al]

NEW SOUND QUALITY SOUNDS AMAZING!!!!!!

[@ReviveStronger]

Happy to hear Max! - Pascal

[@marianaperdomo3427]

Thank you ! 🙌🏼

[@ReviveStronger]

Thank you as well ;) - Pascal

[@Ian-io3yt]

I really like interviews with this guy, Mike. It's always interesting to hear him speak and some of the classic cracks he takes at bodybuilders

[@ReviveStronger]

Totally agree - Pascal

[@Ian-io3yt]

@@ReviveStronger Who's Pascal? lol

[@ReviveStronger]

@@Ian-io3yt the guy that answered your comment.

[@Ian-io3yt]

@@ReviveStronger Snap, lol

[@PureWaterSolutions]

are you factoring in sodium Dr Mike? I enjoy following you on ig and seeing all the diet gems you've dropped. Great journey and this podcast has made my weekend. Happy 420 Steve, great job guys. Time to lift 💪

[@ReviveStronger]

Thanks for the support Michael! - Pascal

[@LarryShipeWorld]

Great video guys!! Keep it up💯

[@ReviveStronger]

Thanks for the support! - Pascal

[@logand5996]

Loved the IG rant, I've noticed his habits when answering questions on there haha

[@ReviveStronger]

Yeah, haha - Pascal

[@Chaosdude341]

Very important to break out the glasses to match the sophisticated content 😉 I'd listened to most of this one and hadn't seen lean Mike talking. Jesus Christ. Also: thank you so much for the mic upgrade! Sounds crisp 😉

[@ReviveStronger]

It's actually an insult against all people that are blind af (such as me ;P) Yeah, he got lean right? Was about time but happy you like it :) - Pascal

[@The10Daniel10]

Woohoo what a great gift for Passover! Cheers guys :)

[@ReviveStronger]

;) - Pascal

[@The10Daniel10]

Loved the episode! Took me some time to fully listen to it because of the holiday, but I managed to get it. Mike spit some legit fire right there with regards to dieting and losing weight. Highly recommend episode for everyone!!!

[@ReviveStronger]

Yeah, I think it was great too! - Pascal

[@Eplemos4Life]

Mike i thanked you for all your knowledge buy buying your books dobble up for one, as a thanks

[@ReviveStronger]

I think, I speak for Mike when saying, thanks for your support - Pascal

[@or8t]

One week to go! Hope I can sleep the night before LOL

[@ReviveStronger]

Ouuuuw boi! - Pascal

[@sdjgpsijag]

God I love Mike!

[@chainsawvsgod384]

Same. He's one of the most likeable and knowledgeable guys in the fitness industry.

[@ReviveStronger]

I mean, it's quite obvious but we do like him too ;) - Pascal

[@cyberpumpdotcom]

A really good one Steve!

[@ReviveStronger]

Cheers man - Pascal

[@mkl1464]

Mike's 'bruh' face at 00:20 😂😂

[@ReviveStronger]

xD

[@ryanburnham9270]

23:44 thought I was watching a James Hoffman interview for a second

[@ReviveStronger]

Hahaha, they're getting more and more alike - Pascal

[@kylemartinez5154]

Damn....Mike calling my whole life a diet break....cold hard truth.

[@ReviveStronger]

Hahaha, sorry not sorry xD Thanks for watching! - Coach Jess

[@michaelstevenson4200]

I wonder if the dislike was Lyle McDonald?

[@ReviveStronger]

I think, Mike did his piece on this one on episode 142. - Pascal

[@xanbarksdale]

First time hearing about metabolite training. Link to more info?

[@ReviveStronger]

We're working on providing more info on it. - Pascal

[@xanbarksdale]

Thank you!

[@yf1177]

Entertaining and informative interview with Mike, as always. Question please: how much should you reduce training volume when you are dieting down? Should you try to maintain volume the same until it is no longer possible, or should you deliberately reduce the number of sets in anticipation of reduced recovery ability when in a caloric deficit? Thanks.

[@ReviveStronger]

I'd still aim for MEV-MRV, however, the range is narrower. - Pascal

[@yf1177]

Thanks Pascal. So, since MEV won't change much during a cut (I assume), MRV will decrease. Is there any way to estimate what the MRV will be without learning the hard way? Or is there some rule of thumb one can follow,, e.g., eliminate 20% of sets when cutting?

[@ReviveStronger]

@@yf1177 MEV will probably increase slightly. Let's say you had 8 sets as MEV, if you want to be on the safe side, start with 10 but instead of increasing sets from week to week or by 2sets per week, start with only adding 1. Once you're close to your meso, you can reassess, did enough volume to retain muscle mass and have a better idea for the next meso instead of you pushing too quickly and then learning the hard way.

[@yf1177]

Ok, thanks very much for the advice!

[@daytonasayswhat9333]

Good vid. What is "flat" and "full?"

[@ReviveStronger]

Full is basically full muscles due to intracellular water and muscle glycogen, which creates a bigger look, while flat is the contrary - Pascal

[@osmosinsane9611]

I Trust The System. It freaking works and i see results. Weve been talkn about the fact i recover fast, thats actually the power of getting off a low carb diet haha. The carbs just tingle my muscles lol i can feel them, something that i couldnt feel before. Its like; You never know what youve got until youve lost it. The difference is huge! Re: almost forgot to say that my quads recovered from monday and are crazy ready for today :P

[@ReviveStronger]

Carbs would def make a difference lol! Thanks for listening! - Coach Jess

[@EdgarVenzor]

Lol when he said his wife and the other lady were sharing dessert, I was like 😳wtf?!?! Then I remembered this was pre corona 😂

[@ReviveStronger]

Hahaha, times have changed - Pascal

[@EdgarVenzor]

@@ReviveStronger That they have friend. Hey if one of you guys ever get a chance I'd like ask a few questions about becoming a coach and the requirements from the U.S.

[@zombiedrumma]

With regard to training while cutting for a longer period of time, would it better to run training in a more periodized mesocycle fashion (e.g. 5:1 accumulation to deload paradigm with small increases in volume and/or intensity each microcycle) or keep intensities & volume stable throughout as with minicutting? The former seems like it would provide a better hypertrophic stimulus and would be better for lean mass retention over the course of a longer diet.

[@ReviveStronger]

On a more conservative cut, I'd train as for hypertrophy but of course with adjustments according to the environment - Pascal

[@jakobwrenne4440]

Ohh yeah

[@ReviveStronger]

Yeeees! - Pascal

[@oznerolirarref]

wonder what is the eye blink 1rm of mike....

[@ReviveStronger]

Mike never blinks. Machines don't do that - Pascal

[@mplayez7025]

Body Part MV MEV MAV MRV Frequency Loading Abs 0 0 16-20 25+ 3-5x 8-20 reps Back 8 10 14-22 25+ 2-4x 6-20 reps Biceps 5 8 14-20 26+ 2-6x 8-15 reps Triceps 4 6 10-14 18+ 2-4x 6-15 reps (pressing) 10-20 (extension) Calves 6 8 12-16 20+ 2-4x 60-70% 1RM Chest 8 10 12-20 22+ 1.5 - 3x 8-12 reps Front Delts 0 0 6-8 12+ 1-2x 6-10 reps Glutes 0 0 4-12 16+ 2-3x 8-12 reps Hamstring 4 6 10-16 20+ 2-3x 70-85% 1RM Quad 6 8 12-18 20+ 1. 5-3x 8-15 reps Rear/Side Delt 0 8 16-22 26+ 2-6x 10-12 reps Traps 0 0 12-20 26+ 2-6x 10-20 reps God of Volume! 12 body parts MAV of 15 average, just gotta do 180 sets pr week! Thats only 25 sets pr workout if you train 7 days a week non stop! EZ where do I sign up!? Help me!

[@Lyosha.]

Guys, can I get a link to the minicut manual ?:)

[@Lyosha.]

NVM , found it )

[@ReviveStronger]

Enjoy ;) - Pascal

[@keralius]

Should I focus on losing fat (22% bodyfat) when my goal is to become more muscular while also achieving a good aesthetic? Dr. Mike has said being lean is better for muscle building. To my understanding a mini-cut isn't adviseable in my situation. I'm hoping anyone would answer this question or give me some pointers.

[@ReviveStronger]

Why would a minicut then massing not be advisable ? - Coach Jess

[@keralius]

@@ReviveStronger I can't for the life of me find the exact clip, but in a video or podcast Dr. Mike explained that for muscle building purposes dieting to 10-15% bodyfat and then bulking up to 20% is ideal. Due to the hormonal effects of being lean. Though this advice may not be necessary for me as I'm somewhere between intermediate to beginner (~2 years of lifting), I would like to use this advice to optimize building muscle

[@dansmith9724]

Sports supplements actually mean? Code for something? More specific , fat burners or gear?

[@Teo_live]

Code word for gear. He specifically mentioned the sport supplements burn fat *AND* build muscle. Fat burners like T3, Clen, Eph etc don't exactly build muscle.

[@gigihanmandarin]

Steroids.

[@jordanholcombe9153]

Should beginner/intermediates always do a maintenance /lower volume phase before a cut @revivestronger

[@ReviveStronger]

There's never an always. I think, beginners can probably get away with not doing them whereas later down the line, I think they're becoming more and more important - Pascal

[@MuhammadAhmed-hh6mj]

Mike's looking sick en

[@MuhammadAhmed-hh6mj]

Rn*

[@ReviveStronger]

I hope it's a good thing, at least in our realms - Pascal

[@gamerchristina1079]

💪💪❤️❤️‼️

[@ReviveStronger]

Thanks! - Coach Jess

[@Superflanner]

What is he on about when he says sport supplements??

[@bengibbs7771]

Steriods

[@Hedgeflexlfz]

@@bengibbs7771 does he take steroids

[@GR-uc1gq]

I'm Just trying to get a visual six pack. Is all I have to do is going into a 350-500 calorie deficit for 2 months then maintenance for 1 and repeat with high volume training?

[@AllTheGo0dNamesRGone]

Regarding the 2 months..That all depends on your BF%, the fatter you are the longer it takes. That should be common sense. Just start and assess how you go, you'd be surprised how high your BF% truly is. As an example: My last cut was 3 months and I already had some upper abs showing when I started. But i finished with veins and striations on my chest and legs (in lighting and pump) and I *definitely* went lower than 500 cal deficit on the last month. I'm guessing about a 10% drop in bf over 3 months, 18-8ish. So just start the cut and track it regularly.

[@ReviveStronger]

300-350kcal can be quite low if you're a massive dude - Pascal

[@ABerg_551]

i think Mike's head got thinner ???

[@ReviveStronger]

Wouldn't be surprised - Pascal

[@GoneCarnivore]

I try to cut but see the muscle wasting away and I always end the cut early. I think I don't eat enough while cutting.

[@ReviveStronger]

Check out our new episode with Chris ;) - Coach Jess

[@close2h]

What supplements is this man taking that can build muscle and burn fat?

[@ReviveStronger]

Lots of egg-whites - Pascal

[@sebastianeriksson2891]

"Sports supplements" sounds like a bad cover-up for steroids to me!

[@close2h]

That's Awesome! Going to trust in the egg whites as I cut from 200 lbs to 180 lbs. Will report back with the results in 16 weeks.

[@smarttrainingnutrition1046]

@@ReviveStronger 😂

[@laubachm11]

He should state the sports supplements he’s taking if he’s taking it. It makes a night and day difference and no they’re not the same in a cut or deficit.

[@ReviveStronger]

No he shouldn't. People forget that this still is illegal in most countries. While some people talk openly about it, I can totally understand if some don't. - Pascal

[@dansmith9724]

The info is invalid if one doesnt know what the sports supps are. Is it clen or other fat burner and or gear also?? Otherwise a guy on 1000cals a day is going to reduce lean muscle mass significantly without sports supps.

[@Teo_live]

@@dansmith9724 Clen doesn't build muscle.... take the hint Dan

[@dansmith9724]

@@Teo_live i didnt say clen did build muscle. Im interested in how and whst supps used. Mike was getting lean, so its a possibility he's added clen but we dont know. Im not anti drugs but it is apart of the program of training and diet. Ive heard alot about his diet and training so wanting to know honestly what he takes to help him recover.

[@GokuPlaysUK]

The one thing iv learned over my years dont listen to anyone on PEDs if your natural , if you want real advice watch someone who has competed naturally not someone who can eat what they want and up the dose .

[@ReviveStronger]

So, basically, you're saying that personal decisions play into experience, knowledge and recommendations around physiology? While PED's may impact some physiological processes more or/and less, it doesn't change the laws. As Broderick says, everything is basically enhanced. - Pascal

[@wesfin]

8:50-27:50, 1:10:22-1:16:00

[@marekbielawski8750]

SPORTS SUPLEMENTS?

[@AnarchyAnt89]

Wink, wink, nudge, nudge.

[@dannylids]

TREN SUPLEMENTS

[@lordseth2074]

Does he mean Roids with "sport supplement"?

[@nakefatty9167]

he obviously means bcaa's.They're awesome at retaining freaky lean mass at single digit bf levels.

[@Teo_live]

In his literature he refers to gear as "supplements" so yes. It sucks that he cannot talk openly about gear due to the roidaphobic world we live in atm.

[@lordseth2074]

Makes sense but i always thought Mike was natty, isnt his company RP primarily aimed at natural lifters.

[@Acdhcup267]

@@lordseth2074 he isnt natty, but PR is aimed for nattys

[@ziemowitmaj7074]

OK, this is an honest question, not a cynical comment. If I'm fully natural, would the same principles apply? Or should I find someone who has tons of experience as a natural and listen to what they do?

[@ReviveStronger]

No, thanks to you for the way you've asked that question. Imo. in this case, the personal decision doesn't matter if the information and value is still true. Mike has worked with lots of natural athletes and also, is primarily addressing natural athletes with the information he's giving out. Also, aas don't change the physiology, it only enhances most of the processes so it's still applicable. - Pascal

[@ziemowitmaj7074]

@@ReviveStronger Thank you for a quick answer. I've been training for only under 2 years, so still learning a lot everyday. And of course, I respect dr.Mike a lot, no my place to comment on anyone's personal choices, I simply want to know how to go about my own training and progress. Thanks again.

[@ReviveStronger]

@@ziemowitmaj7074 I appreciate that. We have a tonne of information here. Feel like at home, listen through it all and you're already really really well setup :)

[@nakefatty9167]

Every juicer was once a natural lifter.

[@ziemowitmaj7074]

Nake Fatty I dont think I will go down that route, mass is not really my goal. But ask me in five years again haha

[@fenderman21guitar]

Funny you should say around 6 mins 30 about how people think they should mini cut, i was one of those people, thankfully i took both yours and steves advice and just took a slower approach, now after 12 weeks im both my lightest, and yet my weights have continued to go up (noobie gains!) down from a 38 inch trouser size to a size 30 and its one year to the day that i started training. Cant complain about that really, just a shame i only found you guys after 6 months of stupid shit 😂

[@ReviveStronger]

Yeeeeeep! - Pascal

[@thevalleyofdisappointment]

"The Sport supplements"? Does he mean creatine and BCAAs? Damn I sound like such a noob...

[@ReviveStronger]

Nope, he means PEDs! Thanks for watching! - Coach Jess

[@Youngstomata]

If 420 couldn't get any,better!

[@ReviveStronger]

Or do it all - Pascal

[@stephenbryan2879]

@Eugene Stoner No, take roids AND smoke weed ;)

[@stephenbryan2879]

@Eugene Stoner Very true, and the feeling is intensified.

[@flexxinator]

58 MIN in is why I will forever ask Mike the most bizarre questions. Steve, I am still wondering what Doc Croc smells like. Is it more of a bod or drakkor noir fragrance ? He strikes me as a man that takes his personal hygiene as serious as his training. Also, does Dr Mike wash his knee sleeves on the weekly?

[@ReviveStronger]

He doesn't wear kneesleeves ;) At least I don't think that I've ever seen him with a pair - Pascal

[@McMeatBag]

"I'm like fuck all these people. Fuck everyone's stupid. I'm like channeling Lyle McDonald." I'm sure that Lyle has a document coming out to respond to this remark.

[@ReviveStronger]

I wouldn't be surprised - Pascal

[@brandonwallick7504]

Think Mike is a little passionate about this?

[@ReviveStronger]

When you're referring to bodybuilding, then yes! - Pascal

[@brandonwallick7504]

@@ReviveStronger I think he is so passionate about the process. When you are in the middle of a cut it gets that way.

[@jakepearson7403]

Surely if you're holding that much water you can just smash the potassium and hope it doesn't fuck with your heart

[@ReviveStronger]

Thanks for watching! - Coach Jess

[@williamsheppard2026]

jesus christ when did you get that microphone? it sounds like god is talking to me.

[@ReviveStronger]

Like 2-3 weeks ago I think. Happy to hear that the sound is well appreciated - Pascal

[@dickpiano1802]

Too much America @ ~42:00

[@Eplemos4Life]

RP summarized = morty from rick n morty

[@BakiWho]

alot of people coming out next week...out the closet

[@jayuppercase3398]

These podcasts are too focused on getting stage lean which is what 0.1% of viewers are aiming for

[@antdgar]

Insecurity: Constantly nodding while someone else is talking. Notice it and cut it out bro!

[@ReviveStronger]

And you got your psychology PhD in human behaviour from where exactly? Nodding and looking people in the eyes while they're talking is a form of respect and empathy, not insecurity...or what would you say about clinical psychology, in which the psychologist mainly listens for 80-90% of the time and nodding is a part of this too, would you say that the psychologist is the one that is insecure? - Pascal