Are Weekends Ruining Your Diet?

The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth-rp.app/hypertr...

[@nickc2802]

Thanks for the videos. I know morbidly obese middle aged men isn't your target demographic, but your healthy eating and other fitness beginner videos have helped me a ton in the past five weeks. below 270 for the first time in my life and it feels effortless. I feel so dumb for chasing fad diets for so many years. This stuff needs to be a bonified class in grade school.

[@looli1327]

I completely agree. These are the basics and they do need to be taught bc the fad diets are marketed so well. It took a decade to finally find the right information witg the right approach.

[@Pdotta1]

Good for you. This should be taught in middle school.

[@MindyTunnell]

Great thing about Mike is, you are his target audience. Everyone who wants to get healthy, lose fat, gain muscle is his target audience. You matter. You energy, too. Congratufuckinglations dude.

[@rhysbevan6767]

Well done 👏👏👏

[@MultiCyberAngel]

Congrats!

[@JariSatta]

I hate alcohol, candies, pastries, ice cream, fast food, sodas. So I'm good. When those are on your hate list, you do not need will power to stay away from them. I like berries, vegetables, fruits, fish, rice, chicken. My favorite is highbush blueberries.

[@kyre4189]

if that's true then I'm envious of you, i love junk food

[@salty-dad-tm]

Your Arnold impression is awesome

[@todorkolev7565]

Dr. Israetel - have you ever looked into your name? I like to research names, especially Hebrew/Jewish/Ashkenazi names. Israetel doesn't make sense and I tried some variations. It must have some interesting etymology!

[@kevinboueri1051]

This is crazy, I dont party every weekend but when I do, i will have 2 glasses of whiskey max. And will almost never eat shitty food. People who do that everyweek are mad, no wonder it will hinder fatloss/ muscle gain.

[@d.r.6177]

You talking about 4,000 kcal Pizza makes me love living in Europe. A normal Pizza here maybe has a 1,000 cal max (even the junk ones from the store). Can easily fit those into a diet if careful ^^

[@miha_ity]

Yeah, no! Where about do you have 1000kcal pizza in europe? I live in europe, and in this part of europe food still has the normal amount of calories

[@soonahero]

@@LawAndTheory it’s a confusion of slices. Never in my life have I seen calories confused

[@miha_ity]

the term calories - capitalized or not - and kcal are used interchangeably and refer to the same amount of energy in relation to food or energy burned with exercise. Therefore, you don't need to convert them, as 1 kilocalorie equals 1 calorie in nutrition...

[@jz-r]

Yeah, where in the fuck are you finding a 4000 calorie pizza unless it's 16 inches doused in oil?

[@soonahero]

@@jz-r 500 calories per slice seems normal

[@BigHalfSteps]

4000 CALORIES "NORMAL LARGE" PIZZA!? WHAT IN THE MURICA SHIT IS THIS

[@Paras_Pertti]

Probably mostly just cheese and almost nothing else, lol.

[@floridamanHooning]

Bro a large cheese pizza is like 200-250ish a slice. 8 slices so 2000ish calories.... What kinda of "normal" pizza are you ordering that it's 4k calories

[@Youvsyou206]

I eat a whole pizza every day for breakfast u could not tell tho

[@hanialzein]

Cheat meal/day enjoyers are in shambles

[@hurricaneplayer066]

😂 this made me chuckle giddily

[@MrAngrybaldguy]

😭😭😭😭

[@calebmccardell7030]

I think the point is that these are OK on maintenance or if you're doing a very gradual loss. Dedicated loss phase, they're poison

[@SooHangry]

Yes

[@Anewevisual]

I mean a cheat meal/day is always less than 2 or 2.5 days of cheating lol

[@Semiotichazey]

I have this exact problem, but its also weekdays

[@aydinsha]

As a more for lifestyle type of person who's almost always trying to maintain 10-15%, I try to explain that to friends and family all the time. A cheat meal is something that happens to stray away from what I normally meal prep, but not necessarily way out of bounds (if at all) on terms of macros. Having 8 slices of pizza or whatever can easily have you do a 2,000 calorie single "cheat" meal, and now your last 6 days of suffering were pointless. 😅 If you're doing it every week, good luck ever losing weight

[@Magic_beans_]

I was wondering about that after the “Guide to Cheat Meals” video: what are folks calling a cheat meal? After a week of reasonable (~0.75%/week) fat-loss dieting I could go for a falafel, but not six beers and a huge burger and cheese fries and… and… and. That’s more like how I ate when I was at my fattest, and I was basically doing it to spite myself.

[@boinecastillo7455]

I need to eat a bunch I can't hold weight . So I'm doing a dirty bulk

[@travisshaffer552]

I can eat a whole pizza and a dozen donuts on Saturday and still lose net weight for the week. Works for me.

[@omg_wtf]

But even that can be managed... Do a 700 cal workout in the morning, have a nice healthy 300 calorie breakfast... Still 400cals to play with. So now that pizza is only 1600cals. Skip lunch and you've really not done any damage. I'm not advocating for it, but people who know what they're doing can easily manage something like that

[@Reippa]

⁠@@travisshaffer552Same i sometimes drink case of beer on weekends still losing weight

[@KennyChapman]

I took a screenshot of the thumbnail and I'm using it as my phone lock screen so every weekend night when I'm at the bar I see Dr. Mike's face of shame

[@Likeamamagoose]

Doc this video is so on point. I've been dieting hard the last 3 months... Monday-Friday😂 What helped me a ton is a few weeks ago I started totaling my WEEKLY calories instead of just my daily. So when Saturday rolled around I could see how many calories extra I had for my weekend and I know how far I can push it without negating my whole weeks worth of work

[@BHBalast]

This is a good way to track, also helps when meal prepping because you can add whole 5 meals to a weekly calorie budget without dividing ingrodients.

[@TheMakki]

I've been setting my calorie tracker to -2lbs mon thru Fri. And then -1lbs sat and sun. This way I'm always on a deficit but get a slight break on the weekends. Also macros on the weekends have protein come down and carbs go up. 5-10% swing. Working wonders.

[@freekaleek12100]

Whilst this clearly isn’t ‘optimal’… The psychological aspect to this is genius.

[@TheMakki]

@@freekaleek12100 thanks. Keeps me honest and in a deficit. Optimal to me is just losing weight consistently until I meet my goal.

[@Slinkwater]

This is how I lost 110 lbs! It's super freeing to have that tiny bit of breathing room on weekends when out and about. Especially running weekend errands. A Chick-fil-A grilled chicken sandwich comes in clutch sometimes🤣

[@TheMakki]

@@Slinkwater can't beat a little wiggle room. Humans need structure but it's gotta be flexible. You have any other goals after that massive accomplishment?

[@Slinkwater]

@@TheMakki Oh I still have plenty to lose! I'm well overweight but blessed enough to have a composition that allows me to be very active! I'm 5 11 and at about 355 lbs, so I have a ways to go! I've been weight training for about a year now. Moving house and having my first kid set me back some, but I'm back on it! Especially having a little one I want to be around for and be active with.

[@Willy.Wank3R]

As an Austrian, I thank you for that Arnie impression, on point! "Nein" means no, but I'm sure someone already commented that. Also thanks for giving me the motivation to stand up to my drinking buddies and saying Nein to those bad habits for the the next few weeks! :D

[@highvalue1195]

I’d like to see a video on female menstrual cycles. When I am in fat loss 2 weeks before my period I get awful pms symptoms that makes me think I’m gaining weight from bloating, I can’t control my cravings sometimes because I increase cardio and diet or completely cheat. It destroys my life with stress 😓 I know they train a lot of females and would like to know how they handle period week. Once again thanks for your knowledge! ❤

[@smirbelbirbel]

One thing that works for me is doing mini cuts with going back to maintenance (not much over!) for the most sensitive week of the cycle. My metabolism stays as active as ever and it works great for me. You could give that a try? As much as some influencer want to prescribe a rigid model of cycle syncing, individuals differ greatly. So far, we don't have much scientific basis. But trying some stuff and paying attention to how it works for you as an individual can be a game changer!

[@maxirhyme]

wait, what are you Americans put on your pizza for it to be 4000kcal?! 300g dough 125g buffalo mozza, 6 slices salami and 40g tomato sauce are like 1600-1700kcal max, and thats a 32cm (12,5 inches) pizza?! lemme guess you fry it in beef tallow and dip it in whole fat sour cream or smth, jeez 4000kcal, slow down bro :D

[@rrurban]

Alcohol destroys gains.

[@Broonie12]

It’s crazy because last night I went out and hours prior I kept looking for this mythological element known as “zero calorie alcohol” Turns out its real but the catch is you have to consume 0 fl oz of alcohol

[@Anewevisual]

Love this for u

[@Galuche1L1U]

Yeah, it's called GHB. Great for sleep too.

[@einsteinx2]

@@Galuche1L1U this is the real answer lol

[@JaRW7]

It took a month or two for me to get my weekends under control. Birthday's, weddings, holidays keep coming. I don't like to restrict myself when having a good time but something had to give. These videos helped motivate me to clean my weekends up. Working your but off all week just to end up where you started, weight wise, is not good enough.

[@omg_wtf]

Events are always going to happen, but when we have a goal we need to just shut that shit out for a few months and knuckle down

[@BornOnThursday]

So far, I've had a hard time with parties (family ones), but usually I save up a bit for the weekend and at worst, I've maintained for that week, so I lose one week, but my goals have no deadline. I just want to keep tracking and losing. In the meantime, I'm learning about exercise. Eventually, I want to learn more about nutrition, but I can only put so much on my plate and the real goal is to learn what works, and then do it (as opposed to what I've been doing my whole life).

[@meanpie13]

Only 1500 extra calories on a weekend? Those are some rookie numbers. It's really easy for me to put away 5000 - 8000 calories on a single cheat day when my maintence level is more like 2500 calories.

[@Manakaiser]

a pizza 4k kcal??? what kindov pizzas are that???

[@uzi1002]

Its made with cheese 😢

[@HansonFerrari]

Count your calories weekly, Starting Friday 🫡

[@HansonFerrari]

🫡

[@looli1327]

The most remarkable thing about Dr. Mike isn’t his next level humor, expert knowledge, or immense wisdom from experience, it’s that despite of all of this, he has so much empathy. I love these videos bc they help me not give up on myself and keep working on the habits and mindset that’s required to be fit for the rest of my life.

[@fdddff47]

4000ckal pizza is a bit much. 2000 is more common I would say and if you buy a frozen one from the supermarket it often has less than 1200 per pizza.

[@helojoe92]

Pro tip #1: use meth instead of alcohol to party on the weekends during the fat loss phase!

[@ldproc0]

Brilliant

[@Anewevisual]

???

[@helojoe92]

@@Anewevisual Oh come on, when I recommend that, i get a passive agressive set of question marks, but when big pharma did that they got billions of dollars, give me a break!

[@xxcrysad3000xx]

I did the math, on a typical weekend I might consume anywhere from 3000-5000 calories in just beer/alcohol, so that's something like 17-30% of my weekly calories in counterproductive carbs/alcohol.

[@user-he4ef9br7z]

The key is to be so drunk you puke it all out.

[@Macrossuu]

what insane pizzas are you americans eating lol, they're rarely over 1500 cals here

[@steadystackin7250]

Junk food should be looked at like alcohol. Some people can drink sometimes and be okay. Other people are alcoholics and should stay away from it to avoid being triggered for a relapse.

[@MikeySmash13]

I’m currently on a fat loss journey and what I’ve found works for me is to weigh myself BEFORE the weekend. So I know if the previous weekend was too crazy cuz it’ll be either the same or a little higher. Then I try and be better the coming weekend based on that. It’s hard but at this point I’m used to it and I’m 40 lbs down so I must be doing something right 😃🙌🏼. It helps me not be miserable and avoiding having a social life. Just gotta adjust and not let the numbers dictate your life. Anyways Good luck everyone!

[@NoScOpzZNeEdeD]

The hardest time of year to avoid drinking? Summertime. Thanks Mike just in time….

[@travisshaffer552]

This is so funny. However , I’ve lost from about 210 to 160 doing calorie deficit weekdays, and every weekend as free days. May not be the most efficient way, but it’s actually enjoyable and works for me. My philosophy is eat good all week, look forward to weekends, by Sunday night I feel terrible from all the eating, then look forward to Monday, so I can resume eating good and feeling good. 🤷🏻‍♂️ works for me.

[@lee1612k2]

Skip the video the answer is YES

[@fotis3v480]

This video doesn't concern me as i have no social life to go out and eat junk or drink but I'll watch it nonetheless.

[@stuntmonkey00]

I am learning this lesson the hard way. Damn it's hard to to not junk food and booze the weekends though.

[@mathieu8597]

clear liquor and no junk food and you'll party and loose fat

[@fcouperin]

if you stick with your diet for long enough, your innards will punish you if you end up eating junk food :'(

[@trenlightly]

just booze dont junk

[@BigDees19]

​@@trenlightly why not just NO BOOZE and No junk at all

[@Anewevisual]

Here’s a pro tip: get a hobby other than drinking LOL

[@juanramirez1364]

What I do is I save my cheat days for when my friends and I hang out. Even then my cheating is mostly alcohol and when I drink I try to not have more than 4-6 drinks which I only drink liquor and no sugary drinks or beer. I try to stick to whiskey. I also try to keep myself full of vegetables and protein so I don’t drink more and it works for me 100% of the time. I drink maybe 1-2 times a month

[@N1120A]

I find that knowing when you'll have untracked/higher calorie meals and/or drinking sessions helps with mitigating this. If I'm going to have dinner out, even during fat loss phases, I usually will keep my other meals to be super healthy, rather low calorie meals with mostly protein and super high nutrient fruits and vegetables.

[@sinanaltundal9924]

9:00 ''Nein'' just meaning ''No''

[@spencerschubert5001]

I actually find that I have MORE fun and flexibility when I’m losing weight. If you set your deficit diet to its bare-bones (i.e. like an 800 calorie deficit from top weight). Enjoyment eating and consumption is an enjoyable way to tap the breaks on weight loss. If im bulking, I’m strict about a 300 calorie surplus. My sweet stuff is programmed in and I don’t reach for extra. But if I whittle the base diet down to the leanest meals, I’ve got room for an extra beer or pastry or sugared coffee almost every day and can still lose weight and feel good. There’s so many ways to get the job done

[@martindamasseno5164]

I watched this video just before starting what could be an off track weekend. Glad I did, i'll man up and eat plenty healthy foods, and not cheat. Thanks Dr. Mike for helping me avoid BULLSH1T!

[@Drewliftss]

I think Mike listens to my innermost thoughts because this was directed at me

[@oioioioioioioioi-k3w]

hey how about a video on how to maintain hormone levels when overtraining/pushing the limit [like for instance, endurance athletes during a hard training block or a natty bodybuilder in a cut]

[@stevend24]

Thanks for releasing this on Friday.

[@danthemango]

When I know I've got an evening out at a restaurant coming up I'll "quick-add" 150 calories two or three days before and after in my calorie-tracker app to force myself to eat at even lower deficit, then I can eat an extra 600 or 900 calories on that day while still keeping my weekly average in line. That way I can eat wings, maybe two pints of beer and stuff and I'm still on track.

[@use0fweapons]

this is one reason i try not to time things in "weekday vs weekend" sense. or 5 days and then 2 days off. its way easier to stick to caloric defecit if you check in with a little cheat and i mean LITTLE every 3 or 4 days. its really easy to have 1 oreo and walk away when im not mentally starved for a treat, ya know?

[@jgkc2530]

Arnold Is saying “No!” In German 🤣

[@LeastBeastHowdydoodle]

What I do works: I eat an extra 100 calories LESS per day for 6 days a week. This doesn’t really increase diet fatigue and gives me one day a week where I can eat +600 - this allows for a couple beers, a restaurant meal, all sensible

[@maxschmidt9461]

Awesome video as always! Btw:Nein is no in German

[@jdamqueen]

I’d love to see a video on training differences for people who have physical jobs. I load trucks at work and I am often way too tired for a workout, I get burned out a lot

[@lorenzololo821]

If it's strenuous enough, heavy workout might not be necessary. Maybe less strenuous. Just my thoughts

[@buffdude1457]

2 words : Pre Workout 🤠

[@frankwhite555]

Just like my job. But honestly I still go home and do an hour of hard work. I fluctuate between heavy moderate and light. But regardless if I'm tired or not I still do my workout. Once I get going I'm ok.

[@RandomPersonToStirUpThings]

Why do I feel like you are seeing my status in the RP diet app? Oh boy I just self snitch. 🤦🏽‍♂️

[@ray5330]

A normal pizza is 4000 kcal? What country is this, LOL

[@logical1677]

Are pizzas in America somehow REALLY unhealthy (4000 calories)? Here in Finland pizza ranges from 700 to 1500 calories. I once ate a pizza in pizza hut (the american way of pizza) and I got almost sick from the calorie BOMB. I don't know how many calories it had but the amount of grease was insaine compared to normal pizza here.

[@eddiearias5409]

If I'm having some kind of event that involves alcohol, and junkfood, I step up my cardio for a couple days. On the day of event I intermittent fast either 16:8 or 18:6. Break your fast with some high quality proteins and some kinda whole food that contains a healthy amount of fiber and I'm ready to go. May not work for everyone, but I'm in the +40 club and so far it has been effective.

[@TheSeriousSquirrelGaming]

What are you guys over the pond doing to your pizzas that they come up to 4000 calories!? I already feel guilty when mine has 1400... Also, Nein means No, from your fellow, not so buff, Austrian

[@sageducote98]

Hey Dr Mike, unrelated question: trying to gain mass steadily while on a hybrid program (run+strength+hypertrophy), wondering what range of calorie surplus I should implement given the following stats: 25yo male 140lb (roughly 10-14% BF) 5’7” Goals: PR in bench, squat, deadlift, 400m sprint Program: M: deadlift + accessory, T: bench + accessory, W: squat + accessory, Th: rest, F: steady state running, Sat: full body hypertrophy session, Sun: sprint/plyo work Also I’m a former semi-pro runner / NCAA D1 cross country runner turned lifter, just needed a change. I weighed about 118lbs as a runner, now I’m consistently anywhere from 138-150 depending on my calorie intake (currently in a cut but will implement the above program in 3 weeks). Thanks, and love RP 💪

[@lokojo122]

I mean, if you are on deficity lets say 500, for a week, and one (1) day if weekend is 500cal plus at best. But dont do weekend of 2k so you wipe out your weekly deficit. Remember its about longterm and sustainability so one bad day (unless its very bad day xd) does not affect your road. Just keep being healthy for 95% of time and 5% less healhty

[@kerlipeterson]

I could really use some of your opinion how to survive 30 days of holidays without being able to go to the gym and how much time will I need (approx) later to get back on track. :)

[@kalswanson2254]

Bro I love the second section called socialism yes it’s time for the workers to reclaim the means of production

[@attangfangirl]

joke in the intro got me

[@takkiejakkie5458]

Are weekends ruining your diet? 1. Build a time machine 2. Skip the weekends 3. Profit

[@ppmm2708]

Some people metabolism is a bitch. Mate of mine can gorge on donuts, cakes, burgers all they long and wont put a 1/10 of a pound on. Im gaining weight just by starring at broccoli floret

[@crushercorpsretro3982]

O I have a solution for that. Just don't hang out with anybody. Y'know, like me.

[@darrianweathington1923]

Real housewives of Detroit... Wouldn't that just be cops?

[@iammatt111]

Totally off topic, but do you guys have a preference for straight up and down smith machines vs seven degree angled ones?

[@chideverett9580]

Yes

[@Lakoda26]

I wish it was only +1500 when I go out drinking and pull a brunch recovery.

[@mirelavb8751]

I see no reason why not be on maintenance calories during weekends - e.g. days when you have less stuff to do that keep you occupied and make it easier to not think about food and hunger. Maintenance means that your calorie input-output is around zero. You still have 5 days in and for two days you eat meals that your family eats, instead of being miserable even on those two only days you have to rethink of killing yourself.

[@PabloCruise9398]

One night of binge drinking counts as a cheat day.😂😂😂 You play you pay.💯

[@user-nm3ug3zq1y]

If you party so hard that you're basically forced to cut calories hard the rest of the week... Well then yes, you'll sabotage yourself.

[@NeroVSGame]

Dr. Mike PLEASE sell me a “I’m a fucking adult” hat that I can wear irl

[@IntegraDIY]

I use to face this issue head on, until I discovered CHEAT MEALS 😅 having a huge burger with only the bottom bun, or a few slices of pizza, can really make those weekend cravings go away. Cheat meals keep away those binge eating fazes. Your body wants what it can’t have, so give your body a little treat once in a while, and that pizza on the weekend with your friends will look basic af.

[@Jafmanz]

a burger with only the bottom bun... away and phook yourself you muppet.

[@vaxojimshiashvili3454]

9.04 I am no Arnold, vut I am learning German currently. That word is nein and it means no.

[@Magic_beans_]

This is where I think there’s some wisdom to the fitness cliché, “How bad do you want it?” Thing is, it’s _totally fine_ if your answer is “not especially” or “I do, but now isn’t a good time.” So many people, ladies especially, start a diet because they feel like they’re supposed to be dieting.

[@kerose]

Smashing a jacks pizza before bed after 8 beers is my real problem… lol.

[@medln5357]

5:00 this is truly the most realest shit youve ever said during my binge time watching you mr israelite.

[@PlayerSkillFTW]

Yep, my ex-gf would work out with me and diet on the weekdays, but on the weekends she would go out partying "with the girls/her mom" (which was actually her going out partying with her fiancee), and completely trash her diet on the weekends and just spin her wheels. Now that she's not working out with me anymore, and only comes to the gym 3 days a week for half-assed workouts, she's sliding backwards and packing on weight again 🤣.

[@ShipShapeMusic]

my man is hurt

[@XTheSpartanX7]

My condolences. If you mention the weight gain, she is gonna turn it around on you. WOMEN.

[@djmileski]

You pick up, dust off your im a &$@king adult hat…. Lmao

[@Richybabes]

"Your body regulates its hunger signals very well to try and keep you at maintenance" I think my body missed the memo on this one. Pretty sure mine is trying to permabulk.

[@alecm4295]

Same. My problem is that my body thinks maintenance is at 185lbs and in order for me to not have a belly I need to be 160lbs

[@Nonameyoutue]

Just thinking, can bs actually come out of a cow ?

[@chrislifts03]

The simple solution is to just not have any friends

[@NekoJet91]

Holy crap, I was literally on my way back from the gym, pondering if I should get some beer and maybe snacks and if that 1k extra calories and water bloat is worth it, since I know regret will come tomorrow, and here's Dr. Mike to help me out. Decided to stay true to my diet for today

[@sundvallen]

dude its friday, live ur life, u wont compete anyway lol

[@jakadornik4971]

doesnt pizza have like 2000kcal, 4000 is a bit much

[@Peanut.Butter.Runner]

I wish. More like my diet is ruining my weekends.

[@BigDees19]

Great video doctor Mike this is exactly what I needed to hear so many times I suffer Monday through Friday and only to sat and Sunday binge eat and party!

[@Nineteen.96]

My favorite fitness channel. Straight to the point and no bullshit. Peak comedy.

[@dimitrijninic19]

4000 calories a pizza? I would Never eat pizza again

[@santiagoferrari1973]

everytime I dont workout, its like losing all my progress

[@TxmmyBeats]

I lost 17 pounds in 2 months and was weighing 168. I went out on the weekend when my aunt was in town and I now weigh 173. Weekends will ruin your progression. I’m back to my 1,500 caloric deficit and I’m not going to maintenance until I’m 150. Hold me to it y’all.

[@enriquegabriel7708]

I wanted to quit. But then I found this video. Thanks.

[@Juicememelord]

What's the problem with bicarbonate synthesis?

[@RickysPlums]

Orrrr you could just build about 10% of your calories every day to come from fun food lol

[@SkullbreakerTaps]

I thought it was a pretty good Arnold impression.

[@stevenmartinez154]

That Arnold impersonation is crazy 😂

[@FreakJoe101]

4000 calories for a large pizza seems pretty high?

[@hpenvy1106]

Without watching the video: YES

[@Tenzordk]

Cow Stereotyping? That is harsh man..

[@JBobo-qd4eh]

Arnold's sound "Nein" is the german word "no".

[@brumak2189]

I just woke up after a night out at the pub, and I'm getting lectured about it in the morning by Mike. Great 😂

[@looli1327]

Similar 😂 I accept Dr. Mike’s lecturing as penance for my poor but fun life choices last night.

[@MrNwlasaint]

Those gummies make me eat even when I'm not hungry. It's the worst

[@Brutal_Warlord]

hah "girlfriend", good one Doctor Mike!