Adjusting Timing, Food Composition, and Supplements | Nutrition For Fat Loss- Lecture 7

[@Carbonyl_08]

I cant believe this content is free. Thanks Dr. Mike. We love you❤

[@r00k1n355]

I really hate not having roughly the same meal as my family at dinnertime, so I input the planned dinner on my tracking app at the beginning of the day and work the rest of my day assuming those calories and macros are already spoken for. It makes adherence on the whole day a lot easier because I don't feel like the odd-one-out at the communal meal. It takes a small amount of misery out of dieting and I don't feel as "restricted"

[@Jorge-is6vv]

i never thought about that. 🤔 i would always plan it but never input it before the day started.

[@r00k1n355]

@@Jorge-is6vv I'm the de facto kitchen manager in our household, so I plan our dinners by the week. Since we tend to eat the same 15ish dinners on a rotation, it's easy to input.

[@jebbush2527]

This is what I do. Doing otherwise is kinda schitzo

[@user-gl2wh8eq1c]

I've done the same thing like if I planned on having a few beers that night I'll enter it in

[@leodesforges161]

I do similar, but when cutting (like I am now) I’ll often slam like 20 grams of protein from chicken breast or Greek yogurt right before dinner so that I can have a small/medium plate of food and know that I hit my protein needs and am a bit more satiated before the meal. Because 500 calories of family meal is super easy to account for, but 1200 is not.

[@TumiEdun]

I always do intermittent fasting during my cuts because psychologically for me, it feels like I'm eating more even though I'm in a calorie deficit. But as I'm usually hungry in the morning, I'll eat earlier and stop eating later in the day. I think you really just have to experiment with your body and see what works for you, everyone is totally different

[@Hedgeflexlfz]

It works for weight loss, but not optimal for muscle retention or muscle gain. Why not just wake up and have 20-30 grams worth of protein from eggs and black coffee. Barely any calories and keeps you full. Whatever works for you though.

[@esmee6308]

@@Hedgeflexlfz It's not always that simple. I naturally gravitate towards IF since it's how I ate between the age of 9 to 19 and it keeps me at maintenance without thinking. When I 'force' 4-5 meals a day, it becomes quite difficult since I'll be hungry / thinking about food all the time which I don't in a fastened state, it also messes with my focus. Adherence is still key to everything and if one can accomplish that 100% of the time with a less effective method, it can beat the ideal method. That being said I do try to stick with 4-5 meals a day and with the gyms open it goes fine, but in lockdown if I know I'm having a bad day I just wait until I'm hungry and accept a deficit. (Trying to maintain atm.) Hoping to teach my body new habits and I need it on a lean-bulk because I can't out-eat my activity otherwise without bloating / getting sick.

[@Apple.Jackedd]

@@Hedgeflexlfz fasting the right way actually retains muscle and boosts HGH

[@Hedgeflexlfz]

@@Apple.Jackedd hahahaa no scientific evidence to support that. Why would fasting retain muscle? That makes 0 sense.

[@Apple.Jackedd]

@@Hedgeflexlfz releases ketones , ketones are muscle sparing. Look it up

[@nuavecmoi]

Great video!

[@paraworth]

Awesome tips. Thanks

[@BigHit9922]

yes

[@lukeclaydon6670]

Great

[@thebarbellpath1040]

Watching this is keeping me sane on a cut 😂

[@joshuafortune5573]

For me I eat hearty in the morning. Somewhere between 500-700 calories depending and I can go until 4-5pm until I have to eat a solid meal with prob only 1 protein shake in between

[@MachoMaster]

So basically you are telling that you can go half a day with 2 meals.

[@nilo7727]

Yes Dr Mke!!💪👍👌👏😎

[@c.j.santos7456]

But what if you train at 730am should I still try to eat before my workout if I’m in a fat loss phase? I typically wake up at 6:45am and go straight to the gym. Should I wake up earlier to eat a preworkout meal?

[@jaz_ok]

You want to experience little to no hunger when dieting ? If you miss a meal or two no big deal you don't feel it ? Two words ,,, fat adaptation ,,,, The point dieters miss and make the whole process too hard for themselves

[@greensp4rk]

I often wonder if Dr. Mike is personally responsible for the intro music

[@johnnywolfe1930]

BUT what about DNP!?

[@cimi93x]

Hey guys, i just started doing fitness vids, basically breaking down form for some exercises, nothing you haven't seen before but i figure it might be valuable for some who share my gym experiences. I'll be sharing some cues and tips on what helped me overcome some obstacles and limitations and i just made my first vid about bentover barbell rows. I'd welcome any discussion.

[@Bowerbird.]

Drinking water prior to a meal dilutes stomach acid and leads to indigestion.

[@irisk934]

I have woken up dreaming about food when I was in a deficit. Specifically Mac and cheese in a buffet. I ate canned sardines and tried to go back to sleep.

[@TheGreektrojan]

Its pretty common as you get deeper into a cut/deficit.

[@katherinek2709]

Canned sardines in the middle of the night would probably GIVE me weird dreams

[@erichanson7518]

this lecture series is unbelievable. Thank you.

[@thablackadonis8615]

How deep were you in a diet to start eating cold oatmeal with chicken breast and broccoli that sounds terrible 🤢

[@Basicguy1798]

This video is quite old, but I came across it today. The one thing that Mike is spot on and which I have personally realized is the salt thing. So in 2021, when I was cutting down, I got terribly into the eating disorder of munching on salted peanuts. During one of those weeks of waywardness, I accidentally bought an unsalted version from the grocery and not the salted one... Trust me, I never finished that can. It just wasn't that good... And thus that habit was broken and an essential thing learned

[@Treklosopher]

Dr. Mike doing God's work for real.

[@Rickenaround]

Really good advice. I wound up doing many of these organically, but especially that middle of the night protein snack to get right back to bed is so helpful for me.

[@ianpier16]

"that was tasty, we want more of that" was that a golem impersonation from lotr?

[@olympic-gradelurker]

Regarding salt, I have found that when I feel like I'm inexplicably hungry and ready to naw my arm off, a lick of salt seems to calm that down in a few minutes.

[@punkandlifting]

Love that all I get before this video are food delivery ads

[@bradhobbs_]

Find someone that talks about you the way Dr. Mike talks about salt

[@samcardwell676]

Mike you said the word brownie and my brain got excited

[@DragonMasterBG]

I was wondering is it worth it and healty to go below 10% body fat as a natural. Let' say going down to 6-7% for a competition

[@timmyfiggatt4538]

Kinda hard to eat later in the morning when you train within a hour of waking up

[@shannonbrophy3687]

Question: will you address how to deal with insulin resistance, and maybe taking the 6 meals and making them 2-3 meals per day, and including a fasting window?

[@MinecraftIntuitions]

AYO Dr. Mike looking fresh with the beard 😳 🔥

[@dag1704]

For me the most highly palatable Food is lasagna.... I can eat 3 servings and about an hour later one more.... I love this stuff... But it's evil...

[@bohdanleniuk]

Do not relate to the not hungry after workouts lol; I'm at my hungriest post workout

[@SamMcinturff]

How to lose weight: wake up at 2 in the morning and eat pudding.

[@Albair500]

What’s funny is that they had a Vshred fat loss ad before this video.😂

[@lathanmoore]

What if you train first thing, is it ok to remove the workout shake? And train on empty?

[@c.j.santos7456]

I’m also wondering this

[@wolfingphysique3820]

Try eating a crop of lettuce when you wake up during the night with sweetener on it. It helped my contest prep big time.. it sounds weird but it works

[@priscillabahaw5673]

I made Pb 2 and sugar free jam lettuce salad. Taste good. I’ll try the lettuce in sweetener though. Sugar free jello is also a good option

[@wolfingphysique3820]

@@priscillabahaw5673 still prepping currently, definitely will give this a shot 😂

[@priscillabahaw5673]

@@wolfingphysique3820 great . Also I do a strawberry egg whites for a sweet treat. You basically mix sweetener cinnamon ginger and nutmeg with egg whites. Add 1/4 package of sugar free jello mix. Mix well and then cook like a pancake in a non stick omelet pan. Remove from heat when done and top with Greek yogurt , or some fat free reddi whip. You can also sprinkle 5 grams of protein powder on top or mix protein powder in water to form a thick paste and drizzle on top. Soooo good.

[@wolfingphysique3820]

You are creative I give you that😂❤️

[@stefankuipers2613]

I was always under the impression that after you sleep (8hrs) and perhaps not eat 1 or 2 hrs before you go to sleep. So after approx. 10 hrs of not eating you probably want to to fuel your body/muscles relativly asap after you wake up... which has always made a lot of sence to me...

[@pantopia3518]

This is true to an extent, in reality the effect is quite small and what dr mike is saying is that the optimum plan doesn’t matter at all if you’re not going to adhere to it. IF can help you be less hungry and stick to your diet. If you have infinite willpower and you can eat exactly what you need to to retain maximum muscle then you should probably have breakfast and a shake around the time you work out. Most people shouldn’t do that for the risk that they fall off the diet

[@MicBernardo]

subscribe dok

[@annapintor2648]

I have no problem with hunger… my problem is the lust for wine 😂 especially in social situations. When I go on a diet I just become a hermit.

[@beatekolzer2508]

You can try non-alcoholic wine, it tastes okay (for me it works to satiate the lust for wine) and Has fewer calories. Though, it's probably difficult when outside in a restaurant.

[@osmosinsane9611]

Yes. Salt is Satiating. I heard it interacts with leptin signals wich is the hormone that sends the hunger signal. Works with me! Caffeine resistance is actually Cortisol resistance. Its the mix of boths that sux! I drink alot, and ive controlled my cortisol resistance by simply not drinking too early after waking up. Also trying to be careful mid day but its not as bad. Thanx for the video doc. Do check on what i just said. I might not be a doctor but i know my fair share in there aspecially dieting tips and all of that. Its very interesting i swear! But i bet you already knew. If you did, im curious about your thoughts on it. Im not as good as you on these but i sure gave alot of ppl good advices so it might be enjoyable of a journey! Peace my friend! Have a Happy New Year!!!! 🥳

[@TheGreektrojan]

Salt is a very important mineral for health, which is why is was so valuable in the ancient world (in part, the flavor enhancing and preservation qualities aren't bad either). Salt has been demonized because its way too easy to consume too much with modern convenience food but as Dr. Mike said, too many people eating healthy go too far the other way when cutting.

[@jongrotrian5067]

RP = diet and workout gold 🏆

[@James0u812]

Up to 18 cups of coffee …… 🥵

[@priscillabahaw5673]

These are really solid tips only someone who has experience can give this

[@JackgarPrime]

I can only imagine how bad his hunger during cuts must have been, considering how much muscle mass he has. That's a huge energy demand just by existing.

[@jongrotrian5067]

“How many potato chips can you eat? I don’t know, maybe an infinity amount?” 😂😂😂

[@AnuAlsere]

Your title needs to be adjusted to Chief Content Officer, Lord of Analogies.

[@bogdanmoisuc]

With this lecture the whole thing makes a lot more sense, eating evenly spaced meals throughout the day just for the sake of not going catabolic makes adherence almost impossible for me (spikes up my hunger and I end eating too much throughout the day). Skipping breakfast and using black coffee and HMB to mitigate catabolism is much easier for me.

[@paulradich85]

I could definitely eat infinity potato chips.

[@vd9037]

Thank you, great video, very helpful.

[@robbiasetti4678]

I dunno maybe an infinity amount of Potato chips lololol

[@ddddddff4038]

Am I allowed to eat fats and protein together?

[@kaganas_edits7551]

great video!!!, just in time for dinner :)

[@olympic-gradelurker]

Does no one workout in the morning?

[@monicawhite7372]

Im a breatharian

[@ianpier16]

anti workout hunger

[@ilsastruve6023]

Great video!! And the Beard👌👌

[@musicbelowzero2949]

digging the beard bud

[@IshayFitness]

KING

[@neub4321]

9:09 - 9:30 summarizes one of the key ideas of this lecture.

[@brca89851]

Hell yeah!

[@hedjuk]

I think Dr. Mike dramatically underestimates how much the average person can consume and still feel hungry.

[@ashmorosin]

The man is like 240lbs and experienced many contest preps/diets... i highly doubt that...

[@DavidRamirez831]

A balanced breakfast of high protein, moderate carbs and fats is always a go to for me. Leaves me full for hours!

[@samh9495]

Really wish I had the option to make these adjustments (such as more fats in the PM) in the RP diet app.

[@sonja4164]

Did they update the app to include this option?

[@C0d0ps]

To whoever reads this, I hope you have a wonderful day and no matter what stay happy as that is what matters most in life, You are truly amazing and no one can ever take that away from you, Be happy and enjoy life, We don't have long on earth so make the most of it, We’re all gonna make it brah 👑z

[@Eplemos4Life]

Bitcoin is cool

[@latonyahoward-teferra335]

Thank you for the quality information. I’m not a body builder but find the information very interesting. I do strength train in various forms 3-6 days a week, so I keep the info in the back of the my mind to be used when applicable.

[@mdanam]

Dude, you really need Greg's cookbook. You said chicken and rice way too much