Adjusting Calories and Macros | Nutrition For Fat Loss- Lecture 6

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[@wiillsk]

im digging the beard doc

[@eliasdennyfilms7226]

Beard f*cks

[@Corelila]

I think it’s also really important to mention menstrual cycles when giving general advice. Dudes don’t want to talk about it but paying attention to weight week-to-week as a female is a good way to get frustrated. You actually have to look at where you were last month in comparison to see the progress. You can literally hold 15 pounds of water at different times.

[@JTguitarlessons]

Dudes don't talk about it because we don't have a menstrual cycle. But yes, you get bloated during your cycle. I think that's pretty common knowledge

[@Corelila]

@@JTguitarlessons I’m not only talking about getting bloated during your cycle though. There’s weight differences when you’re ovulating vs not, which phase you’re in too. Woman are half the population so it’s worth it to talk about it in more specific terms.

[@steel_and_stones]

"... you physically assault the clown, you take the candy--you eat part of the clown..." -Dr. Mike

[@InsendoChavero]

I mean.. Who hasn’t? 😅

[@briansiedenburg2514]

I lost my fucking shit at that comment

[@nullflux]

Dr. Mike is really out here beating up clowns for candy

[@devil5hlygrim972]

I love it

[@ibrahemkhalil5924]

How the hell every subject that crossed my mind you do a video on it Doc u r amazing

[@MS-jy8nt]

This video is literally great. Thank you so much doc

[@SheriMorgan]

Thank You for explaining these concepts Dr.Mike! Somehow things have become super complicated with being &’training as a performance athlete... Definitely going to checkout your website to get on a plan that will keep me improving NOT starving because lack of calories. Thank You So Much!!! Love&Light from California

[@barneyjames1126]

This info is so good, thank you.

[@almightybilly]

hi Dr. Mike could you explain how to tell the differences between having bodyfat and "holding water" when seeing a bodybuilding show. thanks love your content.

[@43beesinatrenchcoat75]

He said a different video you pretty much can't. The water stores in virtually the same area as fat

[@peetos-chan2835]

You're amazing bro

[@p-anilsson6306]

Damn these are Good programs Mike👊🥩💪

[@brookegazy2096]

Thank you!!!!

[@ImOnUToob]

I’m a little confused about the size of the band. The slide says 0.25%, but you talk about 2%. From the “preventing muscle loss on a cut” series of videos, my target loss is 1lb per week max. In the example of a 200lb person, how should their band look for best muscle preservation?

[@JohnK222inf]

The band size is a little confusing, I agree. Was it a typo on the slide?

[@TypicallyUniqueOfficial]

I find that my metabolic threshold for fatloss is ridiculously low when I have to cut cals after a stall...let me explain... So let's say I'm eating 2300 calories consistently, and then after 1-2 months I stall in fatloss I don't even need to cut anywhere near 200 calories. Legit I just need to cut 30-50 calories and I keep losing fat at the target 1% bf per week. Layne Norton talks about this in his book Fat Loss Forever and I thought I was the only one until I read his fatloss methods. Moral of the story, don't even need a drastic cut in calories to continue fatloss...a small change in calories pushed past your metabolic threshold and you will lose that 1-2 lbs a week you were losing before. I know it sounds crazy, but that's how our metabolisms work. For some people who have more adaptive metabolisms, then this also gives you more room to continually adjust when you need to and it will keep your calories as high as possible vs cutting cals too fast and leaving no room for adjustments.

[@tucon3s270]

You make too many good videos! Please doc give me a break!

[@dohnabodhi3390]

Not sure if you have done a lecture on rapid fat loss but it would be great to hear doc! ♥

[@jameshowlett4314]

Lecture for rapid fat loss: Don't. Refer to Fat loss lectures 1-7 for reasons why.

[@pantopia3518]

People who lose weight rapidly almost always rebound, ie they regain much of the weight quickly after the diet. Also with rapid weight loss the diet will be more painful and harder to adhere to. You will also lose more muscle the quicker you lose weight, with a slow weight loss it’s easy to retain muscle. With that said if you just need to hit an arbitrary weight at a certain point for some reason and you don’t mind losing muscle and rebounding then I would say have high protein for satiety and high cardio so that you can keep having enough food to get essential nutrients while also making a big calorie deficit. Weight training during the diet will help retain muscle. Although again fast weight loss is not recommended, watch the other videos in this series and dr Mike explains

[@Arqumilahi]

Full rom gang checking in

[@ethanmccormick3271]

Lean and bearded, probably the most handsome you've been since I started tracking it (with standard bands)

[@jessicahufstetler4779]

You have amazing information! When cutting what are your thoughts on a cheat meal/refeed meal once a week?

[@michalus09]

Listen about it on Revive Stronger where Mike explain it by a very dark analogy.

[@matthewgalvano7248]

​@@michalus09are there zombie hordes involved? Those are the best

[@michalus09]

@@matthewgalvano7248 If I remember correctly something about torturing spies.

[@jaywells2213]

Dr. Mike, At the end of the lecture you said that you shouldn’t be cutting protein from your diet. Does that also include just lowering it as your body weight lowers? For example you’re 200lbs and you’re eating 200g of protein, then you get to 190lbs body weight, should you maintain that 200g of protein? Love the videos and the series! Thanks.

[@heathhendrix4173]

your call really, you can do that , I tend to undershoot protein a bit. I like to shoot for 1g per lean lb. So eating 1g per lb is away above that but makes it simple. I prefer to have the extra carbs.

[@chadpunte1731]

EGO LIFTING GANG CHECKING IN.

[@antoniobifulco623]

The clown part had me bent in half laughing XD

[@Mm76544]

Could you have a body fat percentage goal as opposed to a weight goal?

[@willsmith3202]

Hi I just saw this video I was wondering when I go to adjust would I use the bodyweight from the start or would I use the bodyweight where I have stalled at

[@derhak727]

Is there a video - or can you do a video on - someone whose goal is to only lose about 5 pounds or 5 percent ex body fat? Already relatively lean but just want to lose that little bit. Seems the hardest thing to do.

[@justinbalint5314]

This guy is amazing especially with the silly shit he says

[@joolsgrommers1466]

This video would be better with a few graphics iso Dr Mike's "arm graphics". Useful stuff regardless.

[@brookegazy2096]

Haha!

[@tanros266]

What happens when you’re the right weight and the wrong composition?

[@trevongiddings1163]

Change you food consumption Higher protein

[@rananapier8424]

Do we make this band on an excel sheet or something?

[@trevongiddings1163]

On the aspect of adjusting down, how does cardio steps and training come into consideration, can’t you just increase means of burning cals if you don’t want to drop food ?

[@luciocastro1418]

How to pick a long term goal weight? Like surely in the process of various maintenance and fat loss phases you could be gaining muscle and maybe you end up being leaner than you thought at a higher bodyweight right? Do we take into account when choosing a long term weight goal, do we use a bf% goal and for someone who has always been overweight is 15% realistic?

[@AllTheArtsy]

This is really just your choice. Whatever your goal is, for whatever reason. If you end up being muscular and leaner at a higher scale weight, and your happy with that, then that's your end goal, congrats, you're at maintenance!

[@michalus09]

What's does it mean to cut kcals to minimum?

[@d2ds17]

How about training during fat loss vid.

[@shadractariola7068]

How should one train during fat loss phase, strength training or hypotrophy????

[@trevongiddings1163]

Train like you wanna gain muscle

[@lane_positive_vibesbodybui7927]

26 minutes of a whole lot of psshhhhhhh doc I thought you said to make things simple this all sounds highly advanced

[@ethanholley5099]

What's this app?

[@cokefun1996]

Hey Folks Duckdrrr Mic Sratl here!

[@Prototype9988]

If you drop to 1500 cals could you maintainance at 2k ? And rince n repeat till its 1400 to 1900?

[@garytaggart8660]

See if you start at diet at 200 and you get down to 180 can you not take a maintenance phase and cut protein down to 180g?

[@ethanmccormick3271]

Why would you not take the maintenance? They massively reduce rebound chances

[@matthewa4307]

Will the RP APP adjust accordingly?

[@RenaissancePeriodization]

The RP diet app will adjust with your progress and the timeline you set for yourself when setting up the diet. So if you are falling short, it will adjust for you!

[@dodgedinalpha3315]

hey folks

[@joshuaphillips4604]

"Its okay if you want to eat the clown"--Dr Lecter

[@A22208]

1% weight for 12 weeks? How long? What if you hit a plateau x 2 weeks? Do you refeed then cut again?

[@trevongiddings1163]

Won’t hit a plateau in only two weeks Maybe yah last 4 weeks on a 12 weeks cut

[@Punjabsports23]

Coach can you recommend a book for athletics

[@areenmc7033]

Check out the (how much should you train) book + the RP diet books and some layne norton books

[@sandeeprawat8760]

@@areenmc7033 where can u get them

[@InsendoChavero]

Aside from sex drive possibly getting low from lack of fats.. what other hormonal “red flags” would you look out for?

[@bringonthemonsters]

am i supposed to weigh my protein while its raw or cooked?

[@brianstephens8337]

Raw

[@trevongiddings1163]

Weigh it consistently, meaning raw and keep weighing raw for whole diet or vice versa Consistency

[@Juggernaut-fg2up]

How does a 160 lb guy per your example diet on (1 gr/lb) 160 gr protein:+ 400 gr carbs + 60 gr fat = 2,780 calories

[@trevongiddings1163]

A guy who’s weight is 160lbs doesn’t need 400g of carbs daily

[@Juggernaut-fg2up]

@@trevongiddings1163 exactly my point, he's full of shit

[@captainflexasaurus8318]

I wish someone would have directed me to these lecture series instead of filtering through the pile of junk out there in youtube.

[@deacanflynn5435]

down vote for the Facemask

[@theausteregraunt]

12:35

[@angelalynn1979]

what if we can’t tell bc all this protein keeps us so stopped up 😂😂😂

[@beauxdishon1010]

WHY CANT I COUNT MACROS FUCK ME ITS SO FRUSTRTING. Also, you say don’t cut protein, if I start at 230g of protein cause I weigh 230. What happens when I get down to 200? Just continue eating 230g protein?

[@Prototype9988]

Your not alone iv been pulling the hair i got learning all this too. Its not fun to do but i want it bad. Got a buddy put me lookin just at high prot, low to med carbs, low fat. Counting callories on top of that with high stress job living out of gas stations forceing meal preps.

[@alanmiles6577]

He keeps mentioning an App. What app is he referring to? Thanks.

[@StevenJamesPorter]

You need to do stand up lol. Really.

[@Arqumilahi]

First😤

[@ddddddff4038]

It feels gluttonous eating all those calories. I can only find a handful of foods that are sustainably grown and environmentally friendly.

[@ddddddff4038]

@@Malsanomani limit large soy intake to only a few times a year. But yah, soy is easy to grow and has lots of protein.

[@geekspeak1066]

I totally get why he’s recommending high carbs but once ur fat adapted the workouts and energy seem equivalent. The catch is it can take several months to obtain that. You can make an argument that u need carbs for top end strength but that’s seems like a fringe case for most. But everyone could get leaner. Also, fats>carbs for satiation hands down.

[@dodgedinalpha3315]

fats > carbs for satiation? what do you prefer 15g of nuts or 600g of tomatoes? lol

[@TheGreektrojan]

Not true at high levels of training but depending on the person, it can be close enough for many people, especially who aren't aiming at advanced goals. Greg Nuckols basically was pure keto for a year (and an early evangelist) and he never fully 'adapted.' Even big proponents like Peter Attia have noted that a sizable % of people never get fat adapted in a meaningful way. I think a keto approach can be a great one for people but there is individual variation. If it were the magic key to stay shredded, bodybuilders would have been keto for decades and its biggest proponents (as a group they are willing to sacrifice food enjoyment for results more than most). Also its pretty unequivocal that high carb will promote muscle growth more than fat all other things being equal, though how much and whether its worth the trade off is debatable. Since Mike is focused on body comp first and foremost he'll prioritize muscle gain/maintenance over other factors so its the end user who needs to keep that in mind.

[@geekspeak1066]

@@dodgedinalpha3315 1st of all, fuck nuts. Second of all, fuck vegetables. I prefer pounds of fatty meat and organs. Hunger will be a thing of the past I can promise u that. I have to actually force myself to eat enough and I grew up with an insatiable appetite.

[@dodgedinalpha3315]

@@geekspeak1066 wtf, on a barbecue I eat like 3~4 pounds of meat with no problem, but I can’t eat that amount of vegetables, and guess which one has more calories? If I ate like that I would be morbidly obese lol. Why do you hate vegetables and nuts?

[@geekspeak1066]

@@TheGreektrojan I’m sure there is variability in experience but it doesn’t mean one approach should be completely disregarded. Their are numerous studies that show the rate of muscle glycogen uptake between a carb based metabolism vs a fat based one is the same once adapted. I’m not saying everyone needs to eat a low carb diet. All I’m saying is that other approaches can be just as valid and Dr Mike has a bias as we all do. I saw mediocre results eating body builder macros for 10 years and thought there is no way low carb was a viable way of doing it until I said fuck it let’s give it a shot. I completely flipped my diet upside down basically eating a carnivore/keto approach and I got fucking jacked. Do I still eat normally from time to time? Of course. Especially for the holidays but my body just does better eating this way.

[@Cacheola]

First video of his I've given a thumbs down to. Confusing with all the numbers and flubs and flailing hand graphs and referring to some app. I suggest viewers use caution and dig a little deeper into 2% per week, especially if you're already lean. MUSCLE LOSS, no mention of here. Watch the macros, that's about the only half decent take away from this one

[@mrawesome6239]

Cl it felt like he was tryna advertise his app

[@liammatthews2921]

He mentions the dangers of cutting too quickly and how it pertains to muscle loss in several of his previous lectures…

[@YouLikeToast]

Watching this entire series over the past few days makes this one have much more context for me and make sense