If I was Starting at 30% Body Fat This Is What I Would Do

[@psimmon]

1:56 - Step 0 : What Is Your Why? 4:44 - Step 1 : Tools Of The Titans. 11:08 - Step 2 : Resistance Training. 17:07 - Step 3 : Nutrition. 23:46 - Step 4 : Insurance Policy 26:24 - Step 5 : Recovery

[@mango305z]

Unsung hero right here

[@psimmon]

@@mango305z I wish all videos did this for their lists.. :P

[@Stream.Cheenu]

How true thank u!!

[@joannehartmann5234]

Thank you. I take notes this is helpful.

[@Drifterteetea]

Amazing, saved me scrolling through the spiel

[@ripley7t429]

Down to 214 from 259. Been following your advice. I am 59. I am now off of all my medications for type 2, BP, etc. No more insulin, metformin, etc. My doc is amazed. Target is 190. I will be moving to Asia in the Spring next year. Gotta be in shape for that hot climate.

[@Cormix34]

Congratulations From November to May I went from 265 to 203 and for the last two months I have been stuck at around 205 and my target is 190 I eat about 2000 calories per day and eat about 200g of protein a day and I lift weights mon-fri and get about 15k steps every day I’m 47 and 5’10” and about 20% bodyfat of maybe less I don’t know what to do to anymore to get the scales moving again Any thoughts?

[@ripley7t429]

@@Cormix34 I plateau'ed for awhile as well. I dropped my cals about 200 a day to between 1600-1800, carbs big time to 1/2 of what my protein intake is and no more than 50g of fat a day. You are probably going to have to experiment a bit. Also make sure you are not dehydrated, too many people wait till they are thirsty to drink water. I spent 6 mos at 220 and could not lose anymore. I did gain muscle mass, so I think sometimes we look at it from the wrong perspective.

[@MoneyMuscleMastery38]

How did u do that sir???please tell me ur meal plan???

[@kaywillsky]

Love this. Wishing you the very best all the way 🎉🎉

[@RAdubya494]

Liessssss

[@condoriris6286]

Everyone can track, everyone can exercise, the hard things is dealing with plateaus and cravings.

[@DoctorMikeDiamonds]

Indeed!

[@Mumbamumba]

I read "dealing with platoons" first... 😆

[@wheelofcheese100]

@@Mumbamumba 😆

[@hukilausurfer]

Platoo is crazy

[@cnsmooth]

No disrespect but it's spelt plateaus

[@TripSoul10]

When I started my journey 15 months ago at 205 pounds and at 25-30% body fat, learning from your videos over time and putting in the work got me down to the low 150s today and 12-13% body fat while enjoying the new lifestyle to stay fit and healthy. 😃

[@Deedee2daxtreme1]

Amazing congratulations. How did u do it?

[@Trippp550]

I’m also a KZbin Trip handle whose lost weight decently to. Go you! I’m at 160 down from 215, but I’m still at 24.9% bodyfat. Mainly because I’m just dieting, I’m not exercising beyond walking

[@qwallace4832]

@@Trippp550You got it bro. Nothing but encouragement for you. Keep consistent and remember why you’re doing what you’re doing, and more importantly how you’re feeling.

[@AnthonyMartin77]

I can count on one hand the number of times I've commented on a KZbin video since the service started. Outstanding video Dr. Mike. Thank you for sharing your story, your attention to detail, and clear explanations. I have been a subscriber to your channel for a long time and appreciate your approach to guide and educate people on their fitness journey. Keep up the great work.

[@shermhart7617]

Wow you're so disciplined, not writing, wow I wish I was like you so cool and edgy! Wow just wow.

[@KCJbomberFTW]

Wait there’s THREE Dr Mikes???

[@Mandeologul]

Lost 37.5 lbs thanks to you and your videos. Thank you!

[@DoctorMikeDiamonds]

Amazing!

[@sncnutrition7118]

​@DoctorMikeDiamonds What type of scale you were using in the video

[@infemalecompany540]

I decided that I am health. Not healing or even healed, but health. My awareness and focus are on the positive, on my power and greatness. I’ve done credible transformations before and am undergoing again. Your personality, the education and the compassion you offer are the boat I stood on shore knowing would come. From the bottom of my heart: thank you, from your new subscriber, Susannah

[@user-ki1vd3ti8j]

Calling yourself what you wish to be actually propells you towards manifesting it. 👍. Good job!

[@tomivezaj8068]

Lol ok

[@PLF...]

@@user-ki1vd3ti8j > that's not how any of reality works.

[@digitalnomaddude]

I am health 😅

[@mehve]

Bro is watching Fullmetal Alchemist at 20:11. For the uninitiated, one of the major themes in this anime is, "In order to gain something, another thing of equal value must be offered in exchange". You want that change in your body and in yourself, you have to put in the work. I see you, Doctor Mike. o7

[@dadbarzsenpai816]

yes !! equivalent exchange

[@mango305z]

Walking is an underrated exercise! I get it takes time but I have seen amazing results. 3hr daily walk and I can eat 1500 calories worth of food while still loosing weight. And I still have a lot of energy throughout the day. Beats high intensity workouts that leave me exhausted and hungry making me over eat. Great vid! Can’t wait to implement and see better results!

[@SMychal25]

1500 calories is not a lot of food at all.

[@chateau-de]

@@SMychal25 Try to eat 1500 calories in tomatos

[@SMychal25]

@@chateau-de That’s a dumb comparison & all you’d be is hungry and shitting your pants from the fiber. Talking about 1500 calories which isn’t shit unless you’re consuming 2000 and burnin 500.

[@johnvanzelm2307]

Having a Dog helps!

[@wc2361]

​@@chateau-deholy shit that cracked me up 😂

[@honey_1606]

I lost myself the same way mentally and physically. Your video ist gonna be my new motivation not for the people around me but for myself. Thanks a lot🙏🏻

[@EmeKultra]

I identified a lot with this video, my God, it shows what the reality is like for many and it motivated me to have discipline in my goal, thank you seriously.

[@Daoldhead51]

I gained too much weight recently so i had to come back to my favorite fitness advisor. Thanks for all your help.

[@josytutu1273]

Why not get straight to the point. Too much talking is a turn off.

[@cerberus1595]

Walking whilst watching long youtube videos like this one of yours really helps for me. As does sleeping more and eating supper at 5 instead of 6/7 also helps a lot.

[@Brohoe]

I started at 204 and I’m now 183. One meal a day, 6 day fast in June(lost 15 lbs), gained 5 lbs from late June to early July, fasting for 10 days(currently on day 9). Now 183. 5 day bone broth & healthy oils after. Calculated net loss of 30lbs since I started if I follow through. Fasting is underrated.

[@stephenwooding8704]

How much was body fat ?

[@Brohoe]

@@stephenwooding8704 I am hydrated and take a multivitamin with electrolyte supplement so about 2-3.5 of those pounds are probably water weight. I had to eat soup starting yesterday as I was feeling nauseous so my weight now is about 185.5.

[@troycarpenter3675]

A few years ago I water fasted for 16 1/2 days. I was shooting for 21 but working construction I couldn’t miss work. If had rested a day or two I feel I could have made it. That being said, I felt incredible. I broke the fast with bone broth and maybe an hr later fermented cabbage. Nothing has ever tasted so good to me palate. It was almost unbelievable. I would like to do it again one day. Maybe soon. Anyway, good luck to you and all the best. Take care

[@TheCor47]

Thanks Mike, I felt Iike I really needed these words of wisdom. I am trying to transform my 40 year old body with a good program. God bless, brother!!

[@xkingslayer6478]

Nutrition is what's really hard when you start out, especially if you never really watched your food intake. Would always do it for a few days - maybe a week at the most then fall off because I didn't see progress. I did a week of water fasting when i came back to eating my entire perspective on food had change. I don't consider the healthy choices of food as a diet anymore its just a change of lifestyle at this point, I've lost 55lbs so far feel a lot better.

[@apsodyeu3694]

I worked 10 hours a day and it was pretty high cardio work , and i got super lean, i was eating very little, so its simple , less calories intake, workout or have a high intensity job, and you will lose weight and look good.

[@vikingnorsefitness5727]

super lean ripped or........

[@323phrophecy]

How do you compensate when you’re eating much less calories and energy is not there?

[@qwallace4832]

Dr. Diamonds, I clicked and watched because you had my body type before I started “being consistent.” I really appreciate how you incorporated your personal feelings that fed into you being in a state that we, deep down, don’t want to be in. The combination of working out in a calorie deficit, intermittent fasting, stretching regularly, mixing cardio with weight training has helped my mental health more than anything . The scale and my physical appearance changing have been nice because who doesn’t like compliments, but I feel better physically and mentally. In my growth, I’ve helped my digestive health by drinking a blend of radish, beets, red cabbage with a bit of apple and/or banana. I still drink too much alcohol (more frequency than quantity), but I’m trying to do better. Thanks for sharing.

[@Johnmathews-ts8pb]

Thank you, brother. You have changed my life. I have always been same as you endomorph. Easy gains, muscle wise. You can put on fat in my older age. I am now forty three. I had a really bad motorcycle accident, and it was hospitalized and went from 175lbs to 210lbs. I was absolutely heartbroken. My physique has always been something that made me proud and too. I have what they call an apple belly and love handles. Was so difficult for me to deal with because my physique has always been something. I have been proud of ever since junior high school. I played football before I was in my 40s. I could eat double cheeseburgers and still have a 6-pack. That obviously changed, but 2 be so proud of something and be so familiar with how to gain it back. But because of the age doing the things I used to do, we're not working anymore. I was not getting any significant gains. Could not lose the belly fat, And the love handles i soon became very withdrawn and Ashamed of my inability, 2 correct My physique, which used to be effortless. But after watching your videos and I tend to trust your information, because you don't just say it, you show it! Anyway. Thank you, brother, you change my life. Best trainer on KZbin, no doubt!!!!!

[@NHF09]

I went through a rough stint in the military that caused me to have poor mental health, I spent the last nearly 10 years getting to a point that I can handle things better. Over that time I had quit drinking, smoking and vaping which is what I moved to from smoking to slowly cut out nicotine. 3 months ago at my VA visit I was told I am borderline diabetic, high blood pressure and high in bad cholesterol. It was at that point when I decided I had enough, it was time for a change. I am 5’8” and weighed 225 lbs. at that doctors visit, I’m 3 months in with a treadmill, a yoga mat and 2 empty 1 gallon bottles of Sunny D filled with water for dumbbells, I don’t have a lot of money so I use what I’ve got. I have set a rule that I can only eat any where between 2-4pm which is just dinner and to insure my intake includes certain things such as kale tuna salad, strawberries, Greek yogurt, a whole mango plus whatever I’m having for dinner. Not necessarily all of that every day, it varies from day to day. Since I’ve been focusing on cardio I will say I’m hungry pretty much all the time except for a few hours after dinner. Its not unbearable, just a bit annoying sometimes. After 3 months I now weigh 205 lbs., a total of 20 lbs. lost so far, I appreciate the video and wish you the best.

[@LicenseToTill]

Lift weights, eat enough proteins, make something sustainable, you can do for years. This is too hard, and there's the yo-yo effect..good luck man, you can do it.

[@bigboyB10000]

Thank you for being very honest and sincere cuz im dealing with depression also and been hard find a routine. This is one of the best videos ever seen. I love it. Thank u so much.

[@RedGreenYellow123]

I can listen to Dr Mike Diamonds talk all day long

[@241homes]

❤❤😂😂😅❤😊😊😊❤❤❤❤❤❤i 😂😂

[@mrsleehenny]

Same lol I play his videos almost everyday

[@DoctorMikeDiamonds]

:)

[@michelekurlan2580]

Body composition bathroom scales and sports watches which give body comp breakdowns are helpful. Also, getting baseline blood work helps. I like, and was surprised, by your definition for yourself as endomorphic based on how you gain fat easier than muscle rather than how you appear. This is also what I understand it is to be a "hard-gainer." Hard-gainers are not just the skinny ectomorphic looking individuals. Its more about the ability to build and maintain lean mass. This is a paradigm shift for me. Another matter you addressed in your presentations is intermittent fasting SANS SNACKING, something I am now able to get my head around. To me, the eating window has been a free-for-all and tho' I have lost weight, I have maintained a high bodyfat composition with unhealthy bone and muscle mass levels/percentages. Being post-meno, these are esp.important stats. Grazing all day during my eating window gives me a lot of calories, possibly maybe not enough calories and definitely not meeting my macros. Essentially consuming my own mass and much inflammation. And I must look cacectic because people are asking me if I'm on ozempic, which I am not. I need to rework my "why." Simply being able to see my abs, which i still cannot, sans doing what is required does not work.My "why" I'm needs also to be more global in terms of improving my general health. Thankyou for your personal transparency👍

[@localnavy433]

So I started my journey in March of this year. I was 270 lbs and I watched a few of your videos on fasting and calorie deficit which helped me so much. Watching this video hit home because it’s is so similar to what I am doing right now. I got to the point that I was sick of my own Sh** and it was time to do something about it. Hearing you say similar words really made me feel that I have been on the right track. My main issue is when I find something difficult I tend to stop because it’s to hard. Not this time I told myself. I went all in I just want to be a better me for my family. Doing it one day at a time slowly increasing the weights and the amount of workouts has helped. I actually hated myself for always quitting. I have done this with watching videos for help going in the right direction but at the end of the day the only person I can count on for this is me if I was to measure myself and my food I would get depressed so I went with weighing myself once a week. This means I am not worrying about if I lost weight. The clothes not fitting is how I have gauged if I was losing weight. I am down to 245lbs so what I am doing is working but it’s not a fast process because if I go to hard it will hurt and be hard and I will stop. I cannot stop I have to do this to be better for me.

[@BouleDeuce]

I share almost the exact same story. I don’t understand how so many people lose so fast. Makes you wonder if they keep off the weight. How old are you? Do you weight train and cardio?

[@BouleDeuce]

By the way. Same start weight and currently 245 too!!

[@localnavy433]

@@BouleDeuceI walk two miles a day with HIIT every half mile. I then weight train every evening. My issue is I will stop working out if it too hard so I am doing what others would call a low impact workout so the gains are going to take longer which I am fine with because I want the lifestyle change to last for a very long time.

[@BouleDeuce]

@@localnavy433 impressive. I’ve lost weight before as well all to gain it back. I too am working on lifestyle changes. I started this journey over a year ago. Slowly incorporating small changes. What’s your goal or how much would you like to lose?

[@localnavy433]

@@BouleDeuce I have a long term plan to lose 70lbs and then gain most of it back in muscle. I want to be 270lbs but a healthy 270lbs not the captain fat butt that I was. I want to try and reach that goal in five years. That way I will be healthier in my fifties

[@Texans23]

Appreciate the work in putting this together. Lots of great info that will help many people. Looking forward to incorporating many of these tips and tools into my situation. Thanks!

[@HonestEV]

Simple, methodical and repeatable. Excellent advice. Thanks for sharing this.

[@LuxPeaceX]

Love this video, and how simple it is in implementing the changes. Thank you for being so open with your experience.

[@davidmills7046]

Great video. Jeff is awesome, watch his channel all the time. Before I started on my journey I always had pretty good genetics. In my youth I had muscle and low body fat. As I got older I gained weight and struggled with eating terribly. But I was always active and worked physical jobs. At 46 I was 215 lbs and probably 40% bf. I started working out, push ups, sit ups, treadmill. No idea what I was doing but I was getting active. As I got into better shape I plateaued. I bought some weights and started weight training. Soon, my interests started changing. I was watching more and more videos on how to eat healthy, lift weights correctly, and get to a lower bfp. At 49 I was 165 and low bf. People said I looked great, I felt great. My media consumption was almost entirely centered around getting into better shape. It takes time and if you're doing this, and wanting quick results, you will eventually fail. Because it's not a situation where you solve the problem and go back to normal life. You fix the problem by changing how you live our life. YOU CANNOT GO BACK TO YOUR OLD LIFE lol. Those two people cannot exist in the same body. It If you have step 0 you may not get there but without it you will NOT get there. In fact, the more passionate you are about step 0, the better you'll do. Because being passionate about that step means all the other steps will fall into place.

[@gooeysauce]

Starting my journey today!! I’m 27 6’0” and 292lbs!! 😮 looking forward to implementing your plan and seeing the results. I’m an engineer with a month old son so finding the time and getting the required sleep will be rough but I’m motivated🎉

[@RJ2A81]

A tip from a fellow with a similar starting point (not age-wise): Sleep is half the battle, more important than we think. Stay dedicated and remind yourself why you're doing this. Don't give in to the "lazy you" like I did so many times.

[@K.V.P14]

I'm 6 foot also and was 295 pounds also! 8 weeks in and I'm 257 now! Tracking my calories , sticking to 2600 calories per day ( had 2 or 3 cheat days , cinema with kids , fast food ect ) getting 10k steps per day , just started weight training really positive !! My fitness pal makes it easy , I'm 42 it's the first time in my life I've counted calories, but it's definitely worth it!! You can do this 💪 👏

[@chriskuva]

This is my group of people lol. I’m starting at 286 lbs, 6 ft, 33 years old. About 7 years ago I burned 85 lbs in 12 months. This time I have to lose 100 lbs. Let’s get it boys! 👊

[@RJ2A81]

@@chriskuva ✊🏽🏆 keep the focus! The hardest fight will be temptation. You learn self control, you’re unstoppable!

[@K.V.P14]

If I can get to 200 - 215 pounds that will be the lightest I've been since School days !! Keep pushing guys , we can do it !! BTW , I've been really prioritising hitting my protein target recently , I find that helps with me losing fat and keeping some shape to my upper body!!! I hope everyone's journey is going well 🙏

[@sinaidepp]

Thank you for this video! I’m definitely subscribing. Thank you for making it so thorough but easy to understand.

[@SparkleAndglitter-pc3ot]

I never leave comments, but this was so insightful. Thank you so much ♥️ #lifechanging

[@tomgardner2253]

Fantastic video. I've been a slave to the gym for the last few months and have some decent muscle, though i have stubborn fat. I know a lot of this is down to nutrition. I like the idea of just making the same meals for one day, it is simple, and easy to track. Great stuff, very inspirational!

[@dattyga]

A new subscriber. Your journey is my journey of sticking to the basics.

[@Wesley-Houlas]

Why do I feel like I’ve watched this video multiple times before, even though it’s a different video… this man keeps making the same video with a different title.

[@Luisjoseglobal]

Went from 270 to 220 in 2 months. Gym, Counting calories, walking 7 miles every night after dinner and no alcohol made all difference!!! And let me not forget that apple cider vinegar baby !!

[@michaelberry2670]

how many calories daily?

[@Luisjoseglobal]

@@michaelberry2670 started at 1200, then every week I added about 100 calories. Now I’m only at a slight deficit and taking my time to lose the rest of the weight.

[@shermhart7617]

What's with the apple cider vinegar?

[@Luisjoseglobal]

@@shermhart7617 it helps you not overeat drinking it before a meal , and it helps with your blood sugar. It indirectly supports weight loss

[@shermhart7617]

@@Luisjoseglobal good stuff to know, thanks for the info.

[@e.danielarey5118]

I am so impressed with your videos, Dr. Mike. Sharing your story was powerful. You are authentic in an industry that is often cloaked in hyperbole or arcane complicated science sales pitches. I am inspired to continue my on own up and down fitness journey with more of a sense of calm purpose as you so well exude. When you quiet your mind, it is easier to see your North Star. Thank you for the candid facts and specifics. It helps inspire and put clear action to purpose. I hope to be a client at some point in the near future. Cheers!

[@algodro]

She's a keeper, bro 😊 Take care of yourself and I want to see you in Japan next !!

[@bullsheik]

Right on time with this video...I been off my routine for about 5-6 months and eating whatever...Recently started a rendition of 75 hard plan but only planning to do it for the month of July. It's help get me back in the swing but I feel like i need a long-term and sustainable routine. Low and behold, when I was working out consistently, I purchased the Jeff Nippard program that you mentioned and actually loved doing that program in the past bc i don't look fwd to leg day typically and that program alleviates specific days. So I'm heading to the gym now to start my wk and I'm starting at Day 1 of that program again and going to incorporate the things you mentioned in this video. I appreciate You sharing and I'm thankful for the alignment. Gratitude and GodSpeed Brother Mike

[@LilCraftyNook]

This video is sooo helpful! Such a masterful breakdown of everything needed to be productive with our health! Thank you very, very much!

[@JeffreyFate]

Definitely agree with nutrition simplicity. I eat basically the same thing for my first 2 meals of the day, everyday.

[@bndp]

What a great video! I am 39 with 7 kids. weigh 275 lbs (125kg) - I started working out in the gym in our office twice a week. already feel so much better and more powerful. About 2 weeks ago I decided to go on a calorie deficit - still not using any calculator just eating less and I already dropped 2-3 pounds which is great! Sadly, I can't get much sleep. I usually end up with 3.5 hours (yes, horrible!) to a max of 5.5 hours. I just have so much I want to achieve and giving up sleep is somehow easier than rearranging everything else.

[@VREMEPLOV1]

Amazing video! Very well documented and explained. I’m also currently cutting down from 232lbs to 208 (6ft2, also gained a lot of weight after I broke my leg😢). Been on a cut for about 2 months now, will go for another 2.5 months. Hunger is not a problem since I can control it easily, however I find that my gym progress has stagnated significantly, due to the heavy calories reduction. Awesome transformation, earned a sub!

[@KashTheTorontoMan]

Mike God bless you my brother, you have always been consistent. Quality over quantity. 🙏🏾

[@orsbycrenshaw7016]

Sir thank you for this video! I think it will change my life. Im 60 years old and people say I look much younger...but I don't feel younger. I was diagnosed with cancer 2 years ago and went from 225 with 28% body fat to 179 at 5' 8". I looked horrible because I loss all muscle and eventually gain 30lb back. I couldn't work out like I use to being a former D1 and pro athlete. I know how to work out but I just wasn't because of my energy level and I had a horrible diet. I went from a M back into a XL. I have thick body frame so my target goat is around 200lb. With your life style change, I think it will benefit me tremendous. Thanks again for your uncomplicated plan. I can't wait to get started. Im 220 now and again my goal is 200lb under 20% Body fat and I really feel confident that I can achieve that goal.

[@nyccollin]

This video is absolute Gold.

[@Nick940oo]

You are a huge inspiration to me right now, thank you!

[@chuckgravity]

Thanks for sharing your excellent content. 😊 My goal is to begin implementing your science-based plan today. 🚀

[@itz.brandonlee8364]

I was 250lb at 35% body fat, and that was about half a year ago. Now im 215lb sitting at 20%. im proud but still got a long way to hit 185. I track, and every week, i adjust my nutrition to what i need to lose and gain muscle or maintain the muscle. It's hard, but i am going strong still so everyone can do it if you out in the work and educate yourself like how i did! I hope everyone keeps pushing because one day itll be worth it.

[@michie4872]

Thank you. I'm so happy to have seen your content I needed this boost of confidence that I can do what I wish to see myself as the best version of myself one day! 🎉 So happy to start this journey ☺️

[@D4rthridiculous]

Thanks Doc. I’m on day 2 of the Journey. At 308 pounds. On the verge of divorce. Panic attacks once a month. But God calls me to something greater, I can feel it, I know that. Thank you for the information, I will put it to good use.

[@gloria9307]

Thank you so much for this video! I gained 20 pounds while going through radiation (the steroids I was put on made me gain weight). I am just now starting to exercise again and was so discouraged having never been this big. This video was so motivating and informative! Thank you!!!!

[@DoctorMikeDiamonds]

Hey! You're most welcome. I genuinely hope you apply these steps and start seeing results. If you need help with he diet, have a look at my Best Meals videos.

[@the-fantabulous-g]

10:36 media offline, hope this particular screen isn’t reused! Love the content Dr. Mike

[@BlackWeeeb]

thanks for this, i’ve been in the best shape ever for the past few years. running, core workouts, and nutrition was 80% well. earlier this year in feb i got sick for the first time in 7 years then got a tooth pulled then had an ear infection in both years which took me out for 2 months. i was depressed in bed and on pain pills. gained a lot of weight but recently ive been back to eating right and working out HARD daily like i used to so thank you for this. This is definitely helping me and motivating me to get back to MY normal man.

[@ElvisMedina-b5o]

My heaviest was 290 in 2012...just started walking 5k steps a day...then resistance training & stretching...ALL ABOUT DIET & staying active 174 pounds this morning

[@flawless093]

I just started last month and went from 23% BF to 19% , really happy with this result and the journey keeps on. Thanks for the beneficial& motivating videos

[@garys6898]

This dude is all facts, listen up

[@WTFEATSHT]

These keep popping up and i keep warching... but i went up to 235 after a motorcycle accident and couldnt walk. About 2 months in down 45 lbs but feel like my eating is messed up. I dont eat much at all anymore but still working out 5-6 days of the week with 60% cardio (helps strenghthen my leg that i got a rod and screws in now) 40% strength training to try to retain max muscle. I want to get back into eating more but keeping it as healthy as i do now, and thats harder to do than i would have ever thought

[@GlennThoughts]

Amazing video Mike! Even the last 5 minutes is so damn impactful and real. Thank you so much!

[@Reform_With_Carnivore]

Ive been search for this content. Thank you. Finally,,, someone really explained a complete plan.

[@DoctorMikeDiamonds]

You're welcome!

[@5Mark]

Thank you for this honesty, just what I need when I needed it! 🙏🏼

[@DoctorMikeDiamonds]

Most welcome! 💪🏽

[@PriscaKuissupenlap]

​@DoctorMikeDiamonds please video on how to lose body fat as a petite woman

[@johnramb081]

Thank you Mike greetings from Poland 🇵🇱

[@Viivaanaanaa]

Great information. Thank you Dr. Mike. I will be 59 in Jan and would like to build muscles and be in shape when I turn 60.

[@rtek777]

Hey doc, on the hemorrhoids thing, I had them pretty bad when I had a really bad hernia. To avoid surgery of the hemorrhoids, I took papaya enzymes. It got rid of them with in a few days. Any time since(20 years ago) I get one, I take those enzymes and it's gone within a day or two at most.

[@thefatboyherofe]

Man this video was on time!! Thank you!

[@richsinger6818]

I resonate so much with the story because currently I’m around 30% body fat and I don’t like looking at myself and my clothes fit a little tighter and just last summer I was about where I wanted to be and working on it. I just want to get to a place quicker, but if I could see it happening, I think I would stay the course but on mine makes me give up. I’m thinking it’s not working and I know it’s because of me and not any plan. I try to follow but I think I lose steam. I just want to figure out something simple steps and just be able to follow it long enough

[@LxgxndsNeverDie]

I went four months without a job and I was eating horribly. Now I have a job where I’m out in the heat and I’m constantly moving. I cut out sugary drinks and snacks for a bit. I’ve been losing weight but I know for it to go in overdrive I need to put together a meal plan

[@UnfittedNoise]

Happy Scale is very very good, I weigh myself daily and the trends Happy Scale provides is such a good motivation.

[@DoctorMikeDiamonds]

I totally agree!

[@jelespuru]

@@DoctorMikeDiamonds , Is Happy Scale just an app or is integrated with a scale? I use a digital scale to weight myself every morning, and the app with track weight, BMI, %fat and other measurements. I use a Renpho, which is a $20 scale and it is connected to my iPhone and myfitnesspal. There are other scales, like the Garmin, which are more expensive, about $150. I like my cheap electronic scale, it does the job and it is integrated with other apps.

[@kevinnorwood2048]

Great video! I appreciate it!

[@VIM731]

Doc, I've watched plenty of your videos but this one hit Me hard. I understand what you went through. Sixteen years ago on this day I was in hospital after having survived a stroke at age 27 my birthday is in 2 days so, I spent my 28th birthday in hospital. I went through about 5 weeks of inpatient rehab and everything was fine for the first 2 years after I had the stroke but only because I was doing outpatient rehab. When my insurance decided that I didn't need rehab any longer I had nothing to do most days of the week so I stayed in my bedroom 18-20 hours each day, I'm 5'6" and weighed about 180 pounds and became EXTREMELY depressed. The depression lasted FAR longer than it should have and at the end of 2014 I decided to just go for a walk one day and it was really nice to be outside for longer than the three minutes I went outside some days of the week to get the mail. At any rate, that walk was a trigger and at one point I began to time and measure my walks, it took me 45-50 minutes to walk just 1 mile so I set a goal to decrease my time. I don't remember what my first goal was but I didn't really care anyway so it doesn't matter but at one point I decided I wanted to walk 2 miles in under an hour and a loose goal was eventually to walk 2 miles in 55 minutes and I even started going to the gym(at first a special gym for disabled people; then a regular gym) These days I've got my time down to 23:03 which was just a couple weeks ago but my average is probably between 24 and 27 minutes. Anyway, I'm feeling much better these days, I still have a physical disability but I'm extremely grateful to have the ability I do still have. Thanks for creating awesome content! My weight was about 140 at the lowest but now I'm close to 175 and trying to get down to somewhere betwixt 160 and 165

[@Raiza-uq7rp]

Thank you Doctors for all your videos for sure it will helpI many people here who struggle with weight loss. am so stressed since January I am doing everything but not a-single pound on measurements went down I eat healthy I trained hard but nothing moves. I which I had money to get access to your program . I have always be in good shape but since I had two pregnancies with three kids nothing is the same It seems like no mater what I do nothing change. Have a blessed day and continue your good work 🙏🏼

[@3500ton]

Try fasting for 14-16 hours overnight, max 50 grams of carbs and almost no sugar

[@Nvr2Busy]

I was just thinking about this. Im 30% body fat roughly now. Im going to give your advice a try.

[@Adetv1616]

Me too….i went from from being the best shape in my life at 40 to fat a year later…..a haemoroidectomy sucks…..

[@Lostndawudz]

This is pretty much what I’m doing with the guidance of my trainer. Went from 331 to 254 in 7 months. No loose, high muscle retention! The only thing I don’t have now is sleep. My schedule doesn’t allow and I still have success. I did this at 40.

[@CubaSmileSauce]

Thank you for this video, I'm 36 and in an overall bad shape. Thanks to your video I have a direction.

[@c.daubz.5386]

‼️I lost over 200lbs‼️ been researching nutrition health implementing what I learned on myself, I started at almost 440lbs now 233lbs from eating proper meat animal based diet ( example; beef, bacon, real butter, raw or whole milk, eggs, real cheese), I have medical issues along with back neck & knee disabilities, I still accomplished loosing the weight, no excuses, I eat meat based animal diet, drink water with electrolytes, drink 2 to 3 60g protein shakes daily, take multivitamin pack in morning, stretch walk daily consistently (lifting weights & calisthenics great benefit if you’re capable), “Calorie counting not necessary”, Many thanks to Dr.Baker, Dr. Chaffee, Dr.Berry KZbin channels, Dr.Mike with respect nice that you’re here to try help people but much of what your going over is just not necessary or to complicated for most to stay consistent in their daily lives and you know consistency is key as you said

[@wallaceyallup4036]

so you just consume various proteins, butter and cheese. did you just eat until you were full? lol I'd probably benefit from this style too, but have a hard time believing in the 1grm of protein for however many pounds I weight. I mean, consuming 325 grams of protein, just in shakes alone when the drink is 30grams, is 11 shakes a day. ha ha. that's 1300+ cals., but how many carbs? you see all these numbers are what gets me. I'm just not going to do shakes, that was just a scenario. I have to be able to eat a lean steak, or ground turkey burger, etc. At best, for now, I am going to burn 800 cals a day. I like walking around Greenlake. it is 2.5 miles around. That's 6,000 steps per lap around the lake. at my weight 325 lbs., I am burning about 480 cals. I'd have to walk 3 times around just to cover a 1300 cal meal intake, daily. so if I need to be at a deficit of 3500 cals past that, just to burn 1-pound of body fat, then I need to be walking about 12 mi a day, 7 days a week. I know you don't like the overcomplicated hoo-ha but I have to be that way in order to really see how this is going to work for me. I am not even saying Dr., Mike here, has explained it for me, but I am willing to watch/listen to the whole video to maybe figure it out. You can see how this can be tough for me. There's a MORBIDLY HUGE difference between a 25 year old that weighs 325 lbs, and a 60 year old man (metabolic wise), and the energy to walk 12 miles a day, to get to the goal. I am 140 lbs over, due to health complications and restriction of regular exercise routine. It's all this info overload. I get why you feel it's sometimes over analyzed or made to look complicated. I hate the way I look and feel. Never in my life did I ever think I'd be this FAT.

[@c.daubz.5386]

@@wallaceyallup4036 hey man, it’s like this, you’re doing good, like G I Joe said knowing is half the battle, you realize you’re obese and know to have a good life you have to change, I’m in my 40’s an started from a walker had hard time getting around, just have to start somewhere and nutrition & consistency is key, but honestly don’t worry about carbs macro calories or any of that if you are consuming “the proper human meat based animal diet”, to start pretty much stuffing self with meat primarily ruminant animals (4 chamber stomach ex. Cow goat lamb deer) meat (add salt to taste) each meal for first week or 2 then ya get less hungry because body will have started replenishing the nutrients been so vitally missing and then you will reduce your consumption, meat eggs real butter raw Milk if possible or whole milk & cheese all good but watch dairy consumption can go overboard, I Drink around 15 bottles water with electrolytes on average, I do 3 protein 60gram shakes daily having 1 meal of around 1 1/2 to 2lbs meat, shakes because cheaper easier and I’m usually not hungry but body needs the protein, I do take multivitamin pack just to make sure not missing anything, I only eat 1 time day between 7-11pm intermittent fasting the other 20hrs day, stretch/walk daily, as you get more capable add weight lifting and calisthenics really needed for muscle strength helping body after being damaged for so long, to each their own but I have did the work and have the proof everyday as I walk around today @ 230lbs (ps: my picture needs updated it’s way old)

[@FastClicks]

Video starts around 4:30 Step 2 11:10 Step 3 17:05

[@abhishekonine]

Thank you for sharing your meticulous approach.

[@casandracunningham6227]

Thank you so much for sharing all of these wonderful tips!!

[@Xariann]

Body types are a myth. But the insight on your process is very appreciated.

[@FireBrandWilliams]

My body right now is where yours was at in the thumbnail picture lol...im grateful for your advice because I do wanna get into shape

[@DoctorMikeDiamonds]

And you will! Keep applying these steps, and you'll see massive change in 6 months or less. But I'm rooting for you!

[@tomasm.8883]

Thank you. I hope your mum is well and getting better.

[@DoctorMikeDiamonds]

She's doing really well! Her weight is flying off. Thank you for asking.

[@thedakotalogs]

My Fitness Pal just downloaded it. Two days before this video.

[@dougmusgrove8970]

I used my fitness pal for a year but I switched to my net diary, it takes an adjustment to get used to after my fitnesspal but if you just want a free app then my net diary is a much better and easier and accurate app 🙏

[@CodeNameArizona]

I'm still trying to get my physique back I had a year ago. I herniated a disc in my neck in September last year. I lost all my strength in my right arm. I was out of the gym for about 5 months. Lost a lot of muscle. Luckily I only gained about 10lbs. It fluctuates. But I know I am fatter lol. I still have shoulder issues, but I can actually walk and workout with the pain I had. Working my ass off again to get back to where I was. Great video!

[@blainturner7855]

This helped me beat my first world boss. Thank you!

[@billymeda1848]

Needed to see this

[@Mumbamumba]

Great video, Doc! Thank you!

[@margaretjohnston7320]

I love this simple meal plan. I broke my upper arm last August, and it has been a trying time. I am still healing but gained weight. Due to not being able to work. I finally am at the point where i don't have to take any pain meds. I have a treadmill now and an exercise bike. So i can walk on my treadmill now. I just needed a simple meal plan. Thankyou! I searched the internet for different meal plans and this one is the best for me.

[@margaretjohnston7320]

Thank you for your recipes!

[@neildodsworth48]

Dude, how bad were your piles... you need to do a video on those. I have never heard of anyone with them that bad. Glad you are better.

[@ElrondKaresh]

I started at 301 and have cut 10lbs a month consistently. Gotta make sure you enjoy the food you're consuming on your diet, you will get used to eating less. I've lost 40lbs so far and I can't imagine eating the amount that I was consuming prior to starting my diet. Which is also pretty much whatever I want to eat.

[@slanosoprano]

Hey Mike, nice video. It would be nice if you could also write the amount of protein for example not only based on pounds but also in kg. Would help all the Europeans around here

[@slanosoprano]

Same with weight etc.

[@inhumanttv8415]

You have motivated, I got depressed for 10 years and now I’m trying to train for a type 2 wildland firefighter. I feel like im in a suicide squad but this is going to help me out so much. Appreciate your inspirational words Doc.

[@Halonso_]

Im just subscribing because he was watching FMA

[@sholaebofin6090]

Thanks man you are truly appreciated 🙏

[@v3zMedia]

This litterally the ONLY video anyone needs to watch to know what to do. You covered everything others try to charge people for. W mans!

[@Wicked_RotF30]

My bmi is well over 40. Im 35yo, 5'11 and almost 400 lbs. I have no health issues outside of just being obese. Im starting a strict fast. I want to reach fitness. Im going to attempt to fast for 300+ days and do calisthenics. I can't do 1 push-up or pull-up currently.

[@jbijouphoto9397]

Best wishes. You truly can do it. You don't even have to, but fasting has so many great benefits. I once water fasted for 10 days. My vision was so clear I thought I could see the future!

[@byronbostick4310]

To build muscle if you can’t do it with body weight, you may want to incorporate weights.

[@stephandelaat]

He wicked, do what works for you. I’ll give you my thoughts. I tried fasting. Lost 30 pounds in 3 months. But I didn’t change enough. A year later I regained much of that weight. I realised that the fasting was the issue. A fast will never be sustainable, it is temporary. My advise would be….look in the mirror. Not physically but mentally. Be honest to your self and accept that you have an addiction. There is a routine in your life that has caused you gaining as much as you did. Spoiler alert it is not your lack of exercise. It is your eating habits. I was already eating relatively good. I did not drink sodas. I was eating fresh foods. So there weren’t a lot of things off. But the weight I gained came from somewhere. For me it was a bag of chips, a six pack of craft beers and putting cheese on my bread. I eliminated those bad habits and I’m now losing weight at a rate of one pound every week. Sure it is not fast. But there’s not a single day I’m hungry. If I feel hungry I eat. Get eating right and then put the exercise on top but most of all accept that you are addicted.

[@HarryAndrewGeorgiou]

Do the best you can to keep to something you enjoy and get satisfaction from, that will really help your consistency

[@moemanm1202]

My friend, one word. Trizepatide Complete game changer

[@TheBullyGoat]

Excellent excellent excellent video 👏

[@louismazzone4730]

Awesome video Dr Mike, can you incorporate less calorically dense fruits and veggies (ie apples and Kale) on your meal plan?

[@Johnmathews-ts8pb]

If you could do a video on TRT I would greatly appreciate it!!

[@TomekDelsky]

It sounds complicated. I do intermittent fasting (16:8) with no limits on (lean) protein, a lot of veggies and a good amount of carbs (no whole grains) and litte fat mostly from olive oil. I went from 80 kg to 71 kg, my body looks defined (I do a good amount of lifting, but no cardio) so that I get compliments and looks and I am 54. No calculations of food, no tabu foods.