Creating a Deficit | Fat Loss Dieting Made Simple #6

[@ChrlzMaraz]

I first heard of you when you were doing a debate video with Greg Doucette, you got a little tilted during it and I wrote you off. A few months later I was looking for an answer to a question and you were the only person I found that had a video to answer it. Since then I've watched a lot of your content and HOLY SHIT you have the best fitness content on KZbin. I started out with these informative style videos, then I saw some training videos in action. That's when I learned what workout intensity really is. You've transformed my diet and training. I really appreciate your work. Definately going to be getting your books very soon. Thanks for everything.

[@michaellindsco6482]

Nail on the head. I couldn't agree more. great shit Dr. Mike. I've been trying to leave as many comments as possible on this series trying to do my part.

[@michaellindsco6482]

@@drumzh41 fair enough. I know he’s aware it. He’s made comments about what “We” want as he likes to reference how many views the educational content gets vs the drama content. Let’s just say I’ve changed and now I don’t like to watch his drama half anymore.

[@TheGreektrojan]

@@michaellindsco6482 Nothing has changed. His strategy from day 1 was to do everything to game the youtube algorithm and gain subs and he's been aggressively and proactively going after every relevant/popular/influential person/movement/topic to grow his audience. He's just been more audacious and bombastic about it than most people getting into this space ever intend to do about it.

[@ryanbrasseur4964]

this is almost exactly my experience

[@keenan3618]

Same exact journey here, mate.

[@krejn]

I love you Mike and RP team

[@davidkerin3574]

@@a_woman_who_loves_to_lift u naughty naughty

[@ObboB223]

I love him more

[@buttscooter420]

I misread this and thought you were saying he died. Bro had me scared for a second

[@catedoge3206]

yuh

[@zakirQuran]

Dr Mike you said “do you have to get this app… Hell No!” I have to give you much respect for that. That is so genuine on your behalf. And I hope you get thousands of subscribers to your app. This is my first week using the app, I’ll update in a month.

[@2thirds]

Updates?

[@goneviral8171]

@@2thirds Update, he stopped exercising LOL

[@Gdhttu]

Update? ❤

[@cal8788]

Guys this is Zakir i forgot my password on that youtube account.. I stopped working out and became a full time alcoholic

[@PirateoftheTouYube]

Homie died

[@TypicallyUniqueOfficial]

I've been in a calorie deficit since August 2020. I started eating approximately 2200-2400 (2300 on average) from a maintenance of about 2800-2900. I went from 193 lbs @ 32%+ bodyfat all the way to where I am now of 165 lbs 14% and holy shit I can't wait to bulk. I'm at the very end of the diet and it's getting harder and harder but the results are incredibly more noticeable by the week as my body is now tapping into my stubborn bodyfat stores (love handles, lower back and obliques). I can't wait till I'm finally where I'm at, it's traumatizing seeing how much work it takes to burn off all the fat you have on your body over the years of abuse we put it through.

[@lavapop1900]

wow that's crazy did u meal prep?

[@TypicallyUniqueOfficial]

@@lavapop1900 I did for a very short period of time, but I did better by eating quicker to cook foods on the fly. So all of my meals are freshly made.

[@sunnygill1087]

@@TypicallyUniqueOfficial how difficult was it? did you find that you were hungry all the time or low energy?

[@jonm.678]

How are you doing now? I went from 224 to 175, bulked the 195 and now back in the cut. It’s really disheartening to see how much work it takes to get back down in weight (skipped the maintenance phase oops lol)

[@DrOrr]

Started at 30%-40% body fat when I was in 6th grade, hit some growth spurts so it took me to the lower 30s, then I started eating right my sophomore year and brought myself from upper 20s to lower 20s going into my Junior year. Since then though, I’ve struggled getting it below 20 and got fat again in 2022 but now I’m around 18%-16%, still got a lil over a whole month of dieting before I go back into a maintenance phase, I already love the changes I’ve seen in my body just hoping I can get the stubborn fat at least reduced by the time May comes around and this cut cycle ends.

[@kindadumbkindastrong4429]

Per the advice of this channel I cut from my heaviest of 240 to 220, maintained for several months and am now five weeks into my cut from 220 to 200 and just got 210 on the scale today so right on track. Thanks Mike and the RP team

[@uvogin3267]

I’m watching this in 2024 and I can’t appreciate you enough for sharing the wealth of knowledge you have with us. Thank you so so much. I’m a recent graduate from a chiropractic school and there’s still so much we didn’t learn about nutrition and I’m learning that from you. So thank you for sharing your knowledge with us and taking your time to do this.

[@user-wj6mz4jr2q]

So much gold. Thank you for giving this out for free(cant believe it is).Thank you for helping so many ppl who have been spinning their wheels in their fat loss journey (including me)

[@Haidderispro]

I’m starting today at 6ft tall around 215 lbs, got to get to 170 to be shredded. In 1 year I’ll hit my goal but I’ll be making progress every month!

[@FredericHaentjens]

This is amazing how you break it down. Most coaches should see this video. Well done, Mike.

[@tonyalvarez486]

I wanted to thank you for all the incredibly accurate and science based information. I have followed exactly what you recommended and have lost 10lbs in 6 weeks, feeling better and better and have not missed a workout. I do MWF - upper body and TTHSA lower body - stick strictly to ensuring an elevated heart rate, via my Iwatch and progressively increasing weight when needed and 8-12 reps to failure as long as i don't break my form. I plan on doing a 12 week cycle - stabilizing/maintaining for a few weeks and doing a second 12 week cycle. Thank you for the GREAT information, guidance and motivation!!!

[@carastone3473]

100% my favorite fitness channel! Dr Mike knows his shit, y'all....and he's entertaining as hell too! 🙂

[@slipgatecentral]

this is the best explanation of everything fat loss diet related I've seen so far. Thnx

[@nikirick]

I can't overstate how helpful the information from this channel has been for me. Thanks so much Dr. Mike.

[@dawnelle88]

Perfect timing!! Thanks Mike for just laying it out there and “simplifying” it!

[@jippo91]

My fitness app was a great tip for tracking my calories and macros. Damn i have been doing my diet for a month now and it's really easy to go for 500 to 700 kilocalories deficit daily. I'm hooked on fat loss and going to the gym 5 days a week, and it's all thanks to you Dr mike.

[@mannyavilapca]

This guy is incredible, if you do exactly what he is walking you thru you will be successful

[@mjsolomon5427]

Thanks Dr. Mike! Signed, fat girl who loves cardio!

[@mjsolomon5427]

@@shelbysloan5983 It's kind of a niche community. :)

[@_ninja_nic]

Credits to the V-Shr***-ad….. because of that KZbin suggested to watch your videos and I‘m blown away. Thank you so so much for your incredible and helpful content. 🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻

[@SchuyFit]

Weight loss made simple. Thanks Dr. Mike!

[@markusnyblom4491]

Video idea: some sort of study review where you compare how detrimental different factors are in relation to each other with regard to fat loss/ hypertrophy/ strength. E.g. "so studies show that, on average, losing 2 h sleep is twice as bad as for strength training than always training 4 RIR."

[@oscarv473]

Thank you teach for all this lectures I am hungry for this knowledge

[@jonnyb6700]

Feel like I've been breaking the laws of thermodynamics the past few months. I'm 225lbs, and have been eating 2000 cals per day for a good 3 months now and haven't lost a POUND! 2000 cals barely covers my BMR. I'm doing an hour of cardio per day, plus Menzter-style high intensity workout 2-3 times per week. And I'm not cheating or being sloppy with counting too. For every food item, I actually check 3 different sources and pick whatever lists the highest calories just to make sure I'm not over shooting at all. I have been getting great results in the mirror (gone from fat and no muscle tone to visible abs and people commenting all the time how muscular I look), I'm just baffeled at how the scale hasn't gone down at all when I've been consistently in probably a 1000 calorie deficit for 3 months.

[@gelkita]

Remember muscle mass weighs more than fat, so the best method for you would be measuring yourself more than weighing yourself. Also if your body is getting toned, very likely you’re losing fat but gaining muscle hence no weight loss on the scale. Keep going 💪🏻

[@lt3880]

Bruh you answered your own question. You are recompositioning fat into muscle. Forget the scale and measure your waist size. Also just make sure you are getting enough sleep and avoiding steas.

[@kristiscabanashorts]

I'm late but this is called body composition, it's when you are losing fat BUT gaining muscle

[@DEVILISHLY_DELICIOUS]

The easiest way to be at a calorie deficit is to fast 1-3 days per week while eating just under your maintenance calories the other 6-4 days of the week. Working out helps, but not as much as you might think. I prefer to look at dieting as the mechanism for fat loss, and exercise as the mechanism for improving strength and fittness. Track your strength gains should go much slower than your fat losses.

[@ChickenNugNugz2]

You're the real MVP Dr Mike, keep being the legend you are

[@quatre5555]

ive used the app on and off a bit and my only real complaint, and maybe its updated since idk, but it doesnt auto generate meals. you have a great huge list of foods but in the end the user still has to go through each meal and put in what they want. might be great for some but i think if a person is at the point of really wanting to use it to its full potential it would be far easier to just select all foods an individual likes and then have each meal auto generate.

[@chokeong8996]

Thanks

[@lawrence09151]

$4.92 USD

[@stroshow5]

@@lawrence09151 lol

[@RanchoSantaFeElSalvador]

Thank you for the calculations!

[@amixofgeekcontent]

Thanks for making this knowledge free, Dr Mike!

[@kimberlydubois5052]

I am really enjoying this series and maybe this comes up in a future video, but I wish you would talk about a minimum calorie requirement, or minimum macro requirements when you’re trying to create the deficit. I work with the eating disorder population and know how easy it is to distort good information. When you recommend to reduce by 250 cal if you’re not losing weight and then 250 again the next week, patients with eating disorders will follow that to a T, and attempt very dangerous deficits. And sometimes their caloric goal for the entire day is only 500 cal.

[@jennifer6198]

How about 16hr food gap? Eg: last meal 8pm, 1st meal Noon🇨🇦

[@mrbrightside5278]

This is insanely well put together. Amazing

[@matw1x]

Thank you brother

[@jayque8187]

Man! this video was soo informative!! Thanks for breaking it down.

[@markwiebe7012]

Doing my first show prep wish me luck

[@AnthonyVenmans]

*Is there a REAL BIG DIFFERENCE between a calorie deficit from 500 by doing 250 from ''burning energy'' and 250 from eating ''less'' VERSUS.... All the 500 calories from eating less or 500 calories from doing cardio?

[@Deucely]

how you feel, how hungry you are, mostly. Which increases adherence. Also note if you do it all from cardio alone, your body will adapt and make it harder and harder for you. Which is why NEAT is so powerful(just walking/being more active overall). You can get away with 250 cal from diet and an hour walk in the evening and that's it.

[@pywifishingandoutdoors]

I believe its personal preference and how your body responds to each or both. If you're time consumed, just eat less. If you have the time, keep your food the same and add cardio. If one way, your body reacts much better, focus on that. Long term questions are is it sustainable, and you would want to maximize one strategy first, and implement the other later on given diet breaks of a week maintenance refeed per macro cycle etc. From experience if you do 2 or more at once, when your body reaches homeostasis, it really drives you crazy you dont have another tool to break through the next phase. If you're trying to break double digits.

[@itsmesteve1081]

I believe him because when i tried to do a calorie defecit for weight loss i started feeling weak and fatigued quicker. I want to lose weight, but i dont want to do it like that because i still need to go to work and stuff. Dont get me wrong. I went from eating like 2500-3000 calories a day to sinply 2000 calories a day and i lost about 4 pounds in 3 weeks. I could LITERALLY feel the difference when i put on my clothes and everything. This time im going to add more fruits to keep my energy up. I just started eating avacado too. Hopefully it works better. I also recently learned that its not advisable to eat too much Broccoli everyday. So i cut it down to avout 2-3 times per week and now ill have a side salad on the other days i dont have Brocoli.

[@kristianjegodtka7004]

Mike: energy expendature>energy intake=fat loss VShred Ad: EATING A LARGE LITTLE CAESAR'S PIZZA WILL INCREASE YOUR FREE TESTOSTERONE BY 2000%

[@toomanyblocks8448]

Not a shred of knowledge

[@frankchen4229]

***energy expendature>energy intake => fat loss

[@Oleks380]

Thanks for this video. Somehow I was under impression that 250 kcal deficit was enough. Now I have a more reasonable number of ~450 kcal.

[@nilo7727]

Yes Dr Mike great video once again!!🤙💪😎

[@neanduval9247]

This is the best dieting video on youtube

[@abdulrahmanalhumidan3854]

Hello Dr. Mike, I hope your doing well. I started lifting about a month ago and dieting to loose weight about 2 months ago thanks to your videos. I am 5'10, and 33 years old. I started at above 200 lbs and now I am 185 lbs after 8 weeks of dieting. I think my body fat % is between 18 and 22. I want to start a gaining phase for the next 14 weeks. In the past 8 weeks my average calories have been around 1850/day. I was loosing about 2 lbs a week, and I'd say my energy is pretty good. I have good workouts, and I play alot with my 3 years old son. In one of your videos you said that if you eat at 1000 calories deficit you'd loose about 2 lbs a week. Does that mean my maintenance is around 2800 calories a day? I want to start close to where my surpluse is, but I tried the DP app and other calculators and all say that I should start at around 2200

[@onlinearmeygames]

I wouldn't trust the calculator as much. You should try to figure it yourself based on your body weight you tracking and stuff because it'll be more accurate

[@FredetteShawn]

The numbers will not add up based on the calorie deficit. Also, if every is based on body weight and not ideal body weight.

[@fourtii8707]

FINALLY! Been waiting for this one! Thx Mike!

[@WolfgerSilberbaer]

You say to cut remaining calories from fat, and I believe you when you say this is the best way to do it, but I find that cutting from fat makes me feel hungrier than if I cut from carbs. Feeling hungry, of course, makes dieting harder. How important is it to cut from fat rather than carbs?

[@CNSproductions14]

carbs are your main energy source. Your workouts and motivation levels may suffer if you reduce your carbs too much, which can make dieting harder. Really its personal preference.

[@pywifishingandoutdoors]

Add more greens and fruit fiber low gi carbs to slow down your digestion. And time the meal according to your schedule/workouts.

[@TheGreektrojan]

Its not very honestly. From a pure physique perspective, he is right, but the difference really isn't much if eating the fat makes adherence easier for you. Even says that in the book.

[@CNSproductions14]

@@TheGreektrojan ofc

[@MegaGovnar]

You didn't say the most important thing. How much calories should we take in. What is our maintenance calorie intake. I don't know from what number to subtract my calorie deficit. Maybe I'm just dumb, but I watched this playlist already 3 times

[@RedshiftDougal]

There are some good, proven rule-of-thumb equations for calculating your own basal metabolic rate (BMR) and Total Daily Energy Expenditure (TDEE). Look up Harris-Benedict (for BMR) in Wikipedia for a straightforward overview. Your TDEE is calculated based on the result and your activity factor, which is harder to evaluate, in my opinion. Essentially, you need to plug your age, mass and height into the equation applicable for your gender and you get kcal values that work for the vast majority of the population. It's worth the effort. There are dozens of apps and websites that can do the hard work for you.

[@BenBaldwin]

He says it at 5:30. Did you watch the video?

[@MegaGovnar]

But he doesn't say how to calculate our basline diet, he just says how to calculate our calorie deficit @BenBaldwin

[@BenBaldwin]

@@MegaGovnar ok I hear you and get that. There is a lot of terminology that gets weird.

[@Ou8y2k2]

I would change your second slide to: The most powerful weapons you have in order are: 1. Caloric reduction 2. Regular running and/or quick bicycling The reason I'd number them is that caloric reduction is king when you want to lose fat. After that, running has been shown to burn the most calories per hour despite injury risks. Just look at the physiques of track athletes from sprinters to ultramarathoners. Obviously, hypertrophy training is ideal to shape your body, but weight training of any kind strengthens your bones and other vital organs as you enter seniority. What is Dr. Spencer's take on the order of fat loss?

[@davidkerin3574]

@Thor God of Thunder yup

[@Ou8y2k2]

@Thor God of Thunder It burns quite a bit of calories depending on speed: www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999 www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities

[@Ou8y2k2]

@@davidkerin3574 See my response to the replier.

[@Kaijufiftyfour]

Dropping gems...

[@Sjcstro84]

Finally a good recent video in good American English lol Thanks. Subscribed. I'll be watching your other videos.

[@12345abdo6789]

Great quality content.

[@williambreeze2659]

Thanks for the video.

[@d-1517]

Probably going to check the app out too

[@sagarchawla8145]

Bro, THIS !

[@mikef1182]

Some of the best, easy to digest info in these videos! Absolutely love it!

[@UpstandingCitiz3n]

Is there an advantage of dieting for 6-12 weeks straight and then taking a maintenance period vs (if I have plenty of time to reach my goal) doing, say, 2 weeks diet + 2 weeks maintenance in a cycle for 24 weeks?

[@arthursosajr.2031]

thanks!

[@kylesunfit]

can you guys give a daily step recommendation for general fat loss? like with a step counter watch or something. Thanks!

[@rgk9999]

Quick down and dirty....1K steps=40 calories [not science, but close enough for diet accuracy.

[@toomanyblocks8448]

It depends on how much time you have and how willing you are to walk

[@davereid-daly2205]

AWE....SOME !!!

[@dubblowsheaven-hr2tz]

Does baseline diet mean your current caloric intake? Or your maintenance calories? Should I start in a 500 cal deficit from my bulking calories? Or from my maintenance?

[@applejaxs3255]

I’m currently watching all your fat loss calorie deficit videos so I can create a plan with the most information and hopefully make it fuckin happen lol

[@leonhalliman1036]

Does anyone else have the problem of hitting the right amount of protein? I mean it’s hard to actually get that amount of protein in! I’m 218lbs and really struggling to even get to 200g of protein a day. That being said, I’m still managing pretty close

[@juliusseizure324]

Yeah, Dude! LOL I’m 240, and it’s incredibly difficult to get all that protein in! I feel if I try to get as much as possible I’m doing great. I do get close if not right on the mark. It’s expensive too! Haha Best of Luck!

[@slentcompton]

Try aiming for the amount of protein you would need at your goal weight, for example, If your goal weight Is 180 try to get roughly 180g protein. I’ve lost over 100lbs & retained most of my muscle while also losing 2lbs a week.

[@josegimenez-de2jo]

Dr i started with a low cal diet, but high in protein (mainly eggs and chicken breast) and its easier than other ways, even if i am eating like 2300 Kcal per day...

[@t1mmytiger]

Love this content but on the point of deficit from exercise - don’t overestimate it. All the calorie watches are inaccurate and the body is clever at forcing your body to economise energy expenditure

[@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 👑s

[@robdiaz6827]

How many times a month do you have to change the diet to a new déficit?? To keep seeing results??

[@omarabrody5469]

How do you know how many calories an activity burns considering calories trackers like watches are supposed to be very inaccurate when it comes to calories counting?

[@teissonniereable]

Ok so from what I see here I may be overdoing it with my deficit. I used a calc to get my calorie goal for my desired weight loss. The number is actually very close to what I got using the method in the video. So for the last couple of months ive been losing between 2 to 3 lbs a week. I've been consuming ~1650 daily calories and then burning about 400 to 500 calories from working out + daily activity. Does this mean that ive been maintaining a larger deficit than I thought? Should I actually be eating 2050 to 2150 calories so that my workout brings me down to the desired 1650 goal?

[@AsRolfes]

Dr. Mike, is it possible to lower your fat intake below the .3 lower threshold if you are a high fat person and dieting? Will your body use the stored fat in place of the consumed fat to avoid any of the hormonal issues mentioned? Thank you.

[@chillaszmofo]

so im 6"4 380lbs like 52 in waist probably a bmi of 35% being alot of that weight is fat its hard to think that useless weight needs extra proteins fat and carbs. like i under stand it would take some extra just carrying it around but being im not always active between sleep time and sitting time most the time the weight is just there. seems like i could go a lot lower logically in macros but that said im not trying to shoot myself in the foot have longer recovery times be sluggish ect but 380g of proteins seems excessive. i could be wrong. im here to learn

[@pedromrls6]

I don't know if this have been discussed in this series (or any other video in the channel, refer me to the video if it does) but I'd like to know if there a caloric intake strategy for rest days vs workout days?, Like, for example, intuitively it feels that since you are not consuming calories from workouts on rest days you have to rely more on eating less calories to keep your fitness goals. In the same token, there should be something such as weekly caloric intake goals or something like that(? Thanks a lot for your videos, I've watched a couple of them to get an overview of what I'm going to achieve with my body, as I'm working out I'm gonna be applying the concepts and practice the skills necessary to achieve my goals.

[@NAKMUAYACADEMY]

Another great video ! Can I ask what is the biggest calorie deficit we could use short term like 4-8 weeks for sombody who is 30 percent body fat ? To start agressive fat loss ?

[@steve-vt5zu]

how do you manage lifting and jiu jitsu, while dieting?

[@dndallasta]

Great series. Probably a dumb question, but when you're talking about losing a certain % per week, are you always comparing current (average) weight to the initial weight when the diet started or is it comparing current (average) weight to last week (average) weight?

[@Rick-vy1zq]

Man you’re amazing

[@christinehoffman1825]

That was great!

[@dafyddchapman8691]

Anyone know of a step calculator which shows calories burned?

[@pywifishingandoutdoors]

I dont know of any, and doubt if its ever accurate given all the infinite variables of how a person is built and burns calories.Any watch or device that you'll use "consistently" on your personale to help track steps or activity in relation to your weight of physical apparance is more accurate and is better than any general given calculator output. Bc it will give you a baseline you can track and work off of.

[@lukeclaydon6670]

Great

[@QuranSprouts]

Im on a 500 calorie deficit (100kg). My weight isnt going down. Is that because im gaining muscle ? (Started gym again after a few years)

[@BritneyA7]

What if I’m using an app and following it to the T and I’m dropping one pound a day? How much calories do I know to add back to get to a healthy weight loss a week and not per day?

[@wesrobinson7506]

Do you suggest dropping by 250 calories per day or from weekly calories when not meeting goal x 2 weeks?

[@mrsplosh999]

It means 250 from your average daily

[@filipmihajlovic7075]

Why you are multiply by 500kcal? Is there some explanation behind that, and is that number a constant?

[@birthing4blokes46]

so phases of weight loss is the way to go? /

[@bedp]

What I can't figure out is how to accurately calculate how much of a caloric deficit I'm able to create with exercise.

[@craigslistreply6544]

tl;dr The fat loss will come from all the math and computing you have to do to determine your cals and macros

[@helloworldliberationforall]

How to track progress if constipated?

[@matthewa4307]

When do you reset protein?

[@abigailelliot5503]

I understand how to calculate calorie deficit... but how on earth do you know what your maintenance calories are?

[@videogazer801]

All you have to do is look up a TDEE calculator online and that hwi you find maintenance calories

[@tylerfj24]

the problem i see with this is if you are like me and you just use a pound scale you will go nuts trying to figure out what is going on. Get on a body fat scale like an Inbody. I was losing 1%fat per week but gaining 1lb of muscle per week. weight was staying steady but body was changing quick.. fat dropping and muscle packing on.. so dont always look at the scale if its just pounds. muscle weighs more than fat

[@bentrider]

All I know is that 40 years ago I first heard about calories in versus calories out. I started counting my daily calories and kept it around 1500 calories a day until I reached my goal. These days I consume 2000 to 2200 calories to maintain. I eat the foods that I like and eat mostly whole foods. That is simply because you get more satiety for fewer calories that way. I am never hungry. My weight has stayed at the recommended level of 185. P.S. - I threw out my bathroom scale decades ago. I simply monitor the notches in my belt to see how I am doing. The only time I get weighed is when I go for my physical.

[@peetos-chan2835]

Yessir!

[@SlyBurrito360]

Buy can the app plan your shopping? 🎩☕️

[@rachelr4397]

For women - do you recommend any sort of cycling of calories or training around you "lady times"?....there's lots of advice that will talk about this, but it gets very "spiritual woo-woo" or overly complicated where I need so many star charts to tell me if mercury is in retrograde that I just end up ignoring anything to do with it.

[@markusnyblom4491]

What does "eat to hunger" mean, exactly?

[@CNSproductions14]

eat till not hungry

[@jason71ist]

Only eat when you are hungry. Not bored or just feeling for something nice. When you genuinely feel hungry.

[@TheGreektrojan]

In addition to what others have said, its also learn to eat until you satisfy/end your hunger, not nessessarily until you are full.

[@pywifishingandoutdoors]

Words are easy, try it, and you'll understand.

[@medraen]

Dunno. Iam in bulk right now as 195 cm tall ectomorph and even on 4000 calories i feel sometimes hungry like hour before another meal. It is weird. I also feel hungry after i just finished my meal...

[@Jinchuricki27]

I feel like this still have no idea how many calories I'm supposed to be eating. I've watched all.of the videos in the series and just don't see the answer clearly stated.

[@talilkr5238]

5:23 "500 calories per day" means? suppose 4000 calorie maintenance then 3500 1st day and 3000 next day and so on (or) 3500 everyday for one week? Also, if it is the later (which I think is meant for) then do I do it 3000 the 2nd week or just go on with 3500 (adsuming 4000 calories as maintenance)

[@mourjobosu422]

Yes it means 3500 calories every day if your maintenance is 4000. You only decrease if further if u don't see the desired progress. (Meaning u don't lose 1lbs a week). The number comes from the fact that 1 pound of fat equals 3500 calories. So u need 3500 calorie deficit in a week which comes down to 500 calories a day.

[@talilkr5238]

@@mourjobosu422 thank you so much.✌️👍

[@vergo1259]

8:15 i have 500-800 cal deficit and do 2 hour cardio on top. am i insane?

[@johnnyb620]

Is there discount code for that tshirt?

[@dimas2672]

I have the app but still struggling to create a menu for breakfast with 60g of protein - any thoughts? I wish I could load the RP approved recipes in the app…

[@MercilessBreed]

Hello Dima, have you looked at skyr? I found it to be a great high protein, low caloric food. Basically it is a high protein yoghurt, so whatever you mix it with it is good!

[@seinfields]

Eggs and protein shake

[@potatosnacks5571]

I’d really like to be your suppository protein shake Mike

[@charlesnewcomb3739]

Great vid Mark keep it up 👍

[@alexandersims1613]

975cals...mother fer