Exact Prep Diet and Training for Super Heavy Weight Bodybuilder Explained

[@lindocalrissian0926]

Me, a 185lb natty who lifts 4x a week for leisure: Hmm yes, very interesting, thank you Dr Mike.

[@steveloge8119]

Me, sitting at 160 near the end of a 6 month bulk, with no intention of ever competing or coaching: "Ah yes, this is invaluable information"

[@jamaallewis3520]

Literally me , sitting at 188( heavy day) 🤣

[@cynicalclockworks9857]

265 with an earth-shattering 465lb deadlift "Yeah, I mean, this is basically what I do every day"

[@kylepacioni]

Me on a cut realizing and I’m only gonna be lean at like 160 or 155 - listens intently

[@adambelanger8258]

Me too haha

[@joshmcgee8062]

So, if I do this plan I will look just like Charly… got it! Thanks doc 💪

[@luffebassen]

No!! You also need to take high dose vitamin C. Not financial adwise!!

[@RenaissancePeriodization]

"Guaranteed!' - Dr. Mike

[@ryanrogers8211]

You already do look like him Josh!

[@joshmcgee8062]

@@ryanrogers8211 and I owe it all to the folks at RP. 😬👊🏼

[@IssaChikhou]

mike's speaking abilities are out of this world!

[@deriusjones3024]

He's a professor..what do you expect lol

[@RockyP-xw8rd]

Great video. very informative. Just want to state the obvious that this is contest prep for an elite athlete to get unsustainably lean for a brief period of time, and not what normal people should try for weight loss. I’ve seen several novice people mess around with carb cycling and it’s a total waste of time and needless suffering for them (could easily roll with 750 cal deficit and add in a cheat meal or clean high day if / when fatigue builds). Most of these elite athletes look leaner when STARTING their prep diets than what most others can hope to achieve when they’ve reached their fat loss goals.

[@matthewbeasley8538]

Coming from a British person....... That was Australian ❤🤣🤣

[@Bertziethegreat]

I've tried the Enlightened ice cream bars. They're decent, but I prefer the Yasso greek yogurt ice cream bars. If you haven't tried those give them a shot.

[@lawrenceberny4490]

The only dr. Worth listening to Dr.Mike

[@ImTheSaiki]

A highly wanted video. Charly is a freaking unit and beast!!

[@ryanrogers8211]

Thanks Dr. Mike, would you do a video explaining how to design a split where we focus on weak bodyparts and then pull back strong bodyparts back to maintenance levels?

[@C0d0ps]

You can combine Arnold split (arm focused), with PPL (leg focused), on an each other week basis. Or even 2 weeks on arms and 1 weeks on legs. - Some people put them both on same week, I think that kinda defeats the point, if you want bigger arms then pick a split then favours them.

[@austinbrown7574]

What would you say Charly's deficit was on the high days vs the low days? More generally, I've heard you advise losing between 0.5-1% of bodyweight per week on a cut. For someone who is say 200 lbs, that means approximately 1-2 lbs per week or approximately a 500-1000 calorie deficit per week. Let's average it out and say that person was targeting a 750 calorie deficit per day over the week on average, what would you recommend for a deficit target on low days vs high days?

[@RenaissancePeriodization]

Like 250 for the higher days and 1000 for the lower days. - Dr. Mike

[@bearinabag2448]

That was my question after this as well. Thanks!

[@PerryBattles]

You mentioned Charly tries harder than the rest of you… who has the most psycho gym energy? I’ve seen Russian Mike, Jared just being Jared, and foaming-at-the-mouth-hack-squat Charly, and I’m undecided. Poking fun but also seriously interested. Congrats to both of you on your respective preps and awesome results!

[@Gym-Girls]

Charly as a Korean you're a huge inspiration 😉

[@uhsemehicieronlas3]

I just wanted to comment something because it was such a good video

[@Hedgeflexlfz]

His "low day" is my bulk, I wish I was 6ft 200+ pounds lol

[@bonkersdonkers7381]

Do you walk at least 10,000 steps a day? That used to be me, but as soon as I started walking, I was able to increase my calorie intake, which is great, cause my hunger signaling would put me on the show 600 pound life lol

[@Hedgeflexlfz]

@@bonkersdonkers7381 Yeah, most days I do get 10k steps but it only when I go for a 3-5 mile run during the day.

[@jonniesol2701]

Dr. Mike. Why make the decision to put biceps 2 days in a row (Wednesday and Thursday) even If you don’t crush your biceps on the Wednesday session can they actually recover in that 24 hour period ? Even if it’s the smallest amount of muscle damage from the first does re stimulating them again before they are fully recovered have ANY benefit ? Thanks Dr. Mike

[@StrangeCargo74]

That was really interesting!

[@DonaldMalestein]

Super insightfull, and thanks for making these video's!!! Is his ratio of massing and cutting always like 1:1 or is this because of certain shows?

[@mcfarvo]

Insightful, but perhaps incitement too lol

[@RenaissancePeriodization]

Just lately because peaking was important. Now he takes a long time away from cutting to get much bigger! - Dr. Mike

[@DogginsFroggins]

This puts into perspective how much more enjoyable strength peaking is compared to physique peaking. You still should be cutting but it seems so drastic how lean you need to be for BB.

[@towkey3759]

Hey Dr. Mike! I really want to thank you for your Videos, i love the density of information and the know-how you share. I want to follow up with a question: I never heard that Bodybuilders had problems with lose skin, despite gaining and loosing a lot of weight on a regular basis. Is it just, that the extend of weight fluctuation is within what the body can handle when on a nutrient-dense diet with enough excercise and plenty of fluids intake? I'd love to hear/read your 2 cents on that. Sorry if you're already over that and its in your Videos somwhere, im at it, but im not jet through with all your quality content :)

[@WiseMistake]

Special supplements maybe legal for personal use in the UK (where I live) but that doesn't mean I have a clue where to get any, especially legitimate stuff that is what it's supposed to be

[@kevinsj99]

There are forums dedicated to this

[@sheadoherty7434]

Don't you know any dealers?

[@WiseMistake]

@@sheadoherty7434 yes but I've tried to get anavar twice and i tested them and both times they were dbol.

[@omega383]

Same question as many others, the deficit ratio between high and low days

[@RenaissancePeriodization]

High days: just under maintenance. Low days: 750-1000kcal deficit. - Dr. Mike

[@sgdude1337]

Have you tried Nick’s ice cream? Imo it’s superior to Enlightened. Nick’s uses EPG in their products which is sort of like the allulose of dietary fats. Curious to hear your take. Their protein bars are also amazing (though not the definitive best in their category like the ice cream is), but while I can get the ice cream in store I have to buy the bars on Amazon.

[@Yupppi]

Mind-boggling to think about his diet where his low day would be my serious mass gain. What I was thinking is how when in serious fat loss phase, you'd want someone to take care of the meals. When you're borderline delirious from low calorie diet, you struggle to think, for example what to buy and prepare for food and either you start basically malnutritioning yourself out of negligence, you ruin your nutrition balance or just outright buy and eat stupid stuff that hurts the diet. For a question: which power ranger would win if they fought?

[@dutchy1476]

Hey Mike can you do a video on how to begin a prep diet and how to use high and low days or even how to begin after sloppy tracking

[@wayneivers732]

Hi Doctor Mike! I used to donate platelets "back in the day" before life got in the way. Now after a long while and fearing I may be dead inside I'm going to start donating again to see if the 'warm and fuzzies' from doing something good comes back and proves I do have feelings still. Anyway I know lifting pre donation is just a no-no due to the venipuncture site. If I donate post workout will that affect the recovery/muscle building process? Am I best doing this on a rest day? Thank you for all your good work.

[@leewestergren9460]

Is the kind of dieting with low and high days something worth trying for people dieting to around 10% body fat, to mass out of, and without the intention of stepping on stage?

[@RenaissancePeriodization]

Yeah, for sure! - Dr. Mike

[@orbarak123]

Amazing video really informative thank you !

[@annaclark1403]

You're British accent is fucking hilarious 🤣 This brit approves!

[@ironschap67]

That British Accent was hilarious.

[@stanleykubik9823]

Thank you for another great video:)

[@Vicious-fitness]

When you calculate protein per/day is that also accounting for trace sources

[@StrengthHacksCoaching]

Yes they're usually included

[@eugenelevin9809]

So fascinating to hear enhanced athletes adding 5 pounds a week on a lift like it’s baby weight. I celebrate if I manage to get 1 extra rep on either of my 20 sets a week.

[@rickthesizler4750]

you forgot to mention Charlie's Maintenece and deficit

[@jacobmcnemar484]

Anyone know how Charly did at Nationals?

[@mrchariybrown]

I made first callouts

[@jacobmcnemar484]

@@mrchariybrown that’s awesome! Congrats!!!

[@mrchariybrown]

@@jacobmcnemar484 Thank you!

[@BorisK296]

Charlie is a beast, mad props

[@westontassel4843]

Fun video ! Thanks doc

[@seffthechef4236bo]

Dr mike this is me asking you a question to ensure you continue making videos xox

[@ok6529]

Do you have a video explaining training during prep. I’m a bit confused about minimum effective volume and maximum recoverable volume

[@bcraiders11]

Thanks for the videos

[@DrAJ_LatinAmerica]

Question for new video idea -- how to train and NOT get a pump for motocross riders and downhill skiing and downhill mountain bike racers, basketball,..... In these sports it is important to be strong, train for endurance, cardio, flexibility... But at the same time not get a pump as in bodybuilding. Powerlifters have also explained to me if they get a pump in the arms, the lose grip strength. In bike racing and motocross training is 10 lbs weights for 1000 reps, vs 1000 lbs for 1 rep. Jejeje. Grip strength without forearm pump critical. Arm strength without arm pump critical. Thoughts, ideas, training experience in how to train long time without pump ?

[@chainsong9546]

this video is gold

[@DrAJ_LatinAmerica]

Awesome video. Real life example very cool. What no rice and broccoli ?? Jejeje jejeje

[@jvtraining9723]

Schmidt 647 should sponsor Dr. Mike haha

[@styx85]

Currently bulking on Charly's low day diet, lulz

[@juanignaciovilchezanchieta856]

Eggs, Frank’s red hot, oats, honey and cinnamon is what gets me out of bed.

[@What-he5pr]

Gonna try that.

[@lawrencereid3457]

I remember years ago working 2 years straight with no holidays managing 30 staff. After I Finally got holidays I ended up quitting. After about a week of rest and sleep I felt really good, completely different and wondered is this what normal people feel like? I was wired for years. Never again.

[@joshuahaiker2006]

What to eat on Saturday?

[@bonzogonzo2754]

I eat those dr.mike meals LMAO I feel that shit

[@arnoldlarisch7717]

Thank you.

[@MccZerk]

No photos throughout the video?

[@dressedbread]

If he was in a deficit at 3750, what were his maintenance calories?

[@neonbrigador3928]

Probably 750 calories more at the least

[@RenaissancePeriodization]

Like 4500 or more! - Dr. Mike

[@TankStrank]

Amazing video

[@squatmasterproductions2973]

We don't get offended ! We just have another cup of Tea

[@lh1377]

I've watched all the vids on the recommended number of sets for hypertrophy for the different muscle groups, and wrote a program where I try to hit the minimum MAV for each muscle group, but in the week that ends up being a huge amount of volume and I burn out of course, keeping in mind im also a natural lifter. Do I need to only prioritise a certain number of muscle groups (hit MAV) in each bulking phase, and then just hit maintenance volume for the rest, in order to not burnout and not do too many sets over all?

[@Dino10or]

I know that thumbnail! That's Charlton Banks! 💥🔥 (edit: not his real name?!)

[@Yupppi]

Dear Dr. Mike: what does sport science say about delayed soreness? Why sometimes when you train hard enough, the soreness hits only after 1-2 fully soreness free days and the soreness also seems to ramp up in the next days? And on other times the soreness hits the morning after the training or even just after training already. Like let's say you train on monday, wednesday, friday and you've found that it works well, except that at one point you might hit a point where on tuesday you're not at all sore despite training hard on monday, and then on wednesday you start feeling sore but that's okay because you have other muscles in focus and maybe only light training on those exhausted muscles. Then on thursday you start feeling more sore and on friday you're not sore from monday, but you have some of the same muscle group to train than on wednesday and they're in pretty good shape to train still, but you're somewhat exhausted and they get a really strong pump. Like let's say squats main focus on wednesday and lighter overhead barbell press, your back is a bit exhausted from both. On friday deadlift when you feel your quads are not quite sore but kinda feeling pumped already, and your back is still slightly exhausted and pumped, not quite sore though. And after deadlift you don't do more back exercises because your back is really pumped and frankly already toast as are your legs. I understand this is probably about overexceeding recovery volume/intensity, but what's happening in the muscles themselves? Why is the soreness delayed, why is there a long pump like feeling more than soreness? Too much metabolites that are not clearing away? "Lack" of light, revovering training at the end or next day when feeling like that? Having adapted to higher volume at the same time as overexceeding it so you don't get really sore, but the fatigue hits? Really curious about the biological process.

[@RickySterling]

Just an fyi there are loaf style sourdough breads that have the same macros as 647. The Vons house brand being one of them.

[@Gillyweed77]

How much of a deficit (approximately) were his low days vs high days?

[@user-pl4yq1oc1y]

Ref Austin (?) Brown's comment (that Mike answered): like 250 on high days and 1000 on low days (paraphrased)

[@dakotagilbert7321]

I drive truck for a living so i dont get many steps in a day. How do i loose weight when i drive all day?

[@mr.conran356]

Dr Mike...you say Charly's high days at 3750 calories was already hypocaloric. Could you tell me what his maintenance calories were prior to this? Want to know where to start my high days, and the rest will fall in line. Thanks!

[@Freakinsweet1234]

Doctor Mike, I need your help. I’ve been on a bulk for the past 100 days, I’ve put on about 10 pounds and have gained a ton of strength, but my joints hurt ALL over the place, my shoulders, my knees, my elbows, my back. Should I take some time off?

[@mrhigeji]

Time for a deload

[@ok6529]

When you deload during prep do you stay in a deficit?

[@Sectionmanifold]

Actually a low-key great 'South London Geezer' accent.

[@nathanielhampton2559]

What do you think about Fairlife protein ice cream? Ice relatively low carb low fat high-ish protein. But it’s really tastes like real ice cream. It’s lactose and gluten free so I can eat it. But it has monkfruit so some people can’t have it, my sure as hell can’t 😞

[@HeatonZ.]

Hey Dr. Mike, does creatine have anything to do with better pumps in the gym?

[@marianarzoiu8958]

No maintenance phase after cut 14 weeks?

[@arkdude8484]

yess!!

[@shearel3]

What was his calories before the cutting? So in his mass phase? Curious the difference here between his cutting "high" and "low" day calories.

[@jonclymer9025]

Charlie is the man

[@KiloKauhn]

You should try Nick's Ice Cream. I think it's even better than Enlightened.

[@mrchariybrown]

I tried Nick's ice cream last week and it was pretty horrible. Maybe I had a bad flavor. It was the cookie dough one.

[@KiloKauhn]

@@mrchariybrown I get the triple choklad. It has pieces of chocolate and almost cake pieces. Another good on is fairlife double fudge brownie or Kemps Froyo. I'll have to try enlightened because I hate halo top

[@iamcorneliu1097]

Do u still deload during contest prep? I usually deload after the show

[@them0reyoukn0w35]

Would you suggest taking a longer maintenance phase between subsiquent fat loss phases to allow calories to start slightly higher on second fat loss phase or simply base it off of psychological readiness to start fat loss again. Currently 6 weeks into my first cut around 12% wanting to cut down to around 8% before massing. Hoping to do a show sometime next year and want bodyfat to be pretty low before starting mass. Have never cut to sub 10% before

[@jonjones5092]

You might find you still struggle even maintaining below 10%. Not many people are cut for that. Burnout is the bigger risk than the 50 calorie gain in metabolic rate, unless you're really very cool with just hanging out at BF% that low, imo.

[@hulk7280]

he is training biceps on back to back days??

[@logancriner4167]

Was there only one leg day a week because of fatigue or was that already a strong point for Charly

[@Beats-By-Anthony]

''Just 5lbs to the Leg Press each week'' 😁Over a year (52 week) it's over 250lbs added to the Leg Press. But that's called ''the perfect life'' and doesn't exist...😏

[@What-he5pr]

We need 1/2 lb weights lol.

[@mediocrejoker9447]

thats easy to do even with my 100 rep leg press workouts...cmon man.

[@ThePainkiller9995]

Lol I've added 300lbs to my leg press in 5 months but that's because I'm a complete beginner

[@charlesdean7480]

December of 2022 you mean?

[@endarkus6525]

Did those 2 calorie numbers drop as the prep went on or did the High and Low day calorie amounts stay the same throughout the prep?

[@jukasipo]

How do you measure fatigue? Just by feel? Do you guys use HRV monitoring? I use it to measure mine and it works very well but I'm natural and I know that exotic tropicana supps messes up HRV so I don't know effective it really is for you guys...

[@AngryOscillator]

I have a question. What does ttyl mean?

[@joshuadefries8491]

Would you change anything as far as meal prep and workout routine goes if he was natural?

[@Catabolicmuscle]

Can we get one of these but off-season???

[@sabertoothwallaby2937]

Sick desk

[@stevendamian2871]

My God Charlie, what have you done?

[@M1keDaly]

I can only imagine that age is also going to play a part in all this. What's the difference in an open competitors prep compared to that of a masters? To be clear, I'm referring to the 50+ masters. I cant imagine the 35+ masters prep isn't much different than the open.

[@intersectedimplication]

17:16

[@justvibing2497]

Still to this day they never explained what happened to charle. Nor does charle

[@gamebrotherhood]

Shouldn't the muscle groups have a 48 hour rest period in between? Why do biceps and delts get trained on wednesday pm and also thursday pm?

[@RDS_Armwrestling]

Probably only 3 or 4 sets of 1 exercise.

[@Hedgeflexlfz]

Carbonaut bread is awesome

[@anthonyarcuti933]

547 bread or 647 ?????? Help

[@YMESYDT]

What kinda bodyfat % did he get to in his massing phases and with the mini cut?

[@ninjablast6734]

Whatup dr Mike Fist bump symbol

[@enanthate]

Just saw the other video. And damn, his skin is peerless. I mean, with heavyweight bodybuilders, using some special supplements are a given. Which tends to cause some issues with complexion and skin condition. I wonder if there’s something to it, or if it’s purely genetics.

[@RDS_Armwrestling]

Probably genetics and fairly clean diet. Look at Wesley Vissers too.

[@BuilderMills]

Geez I’m at 5’10 165 and my low calorie days are right around 1700. I can’t imagine 3,700 calories.

[@josepreciado1687]

Can we get a day in the life

[@pywifishingandoutdoors]

Wait Charlie is training to go back into time? Wtf, Mile, what kind of training arent you telling us? When do we get the hypoerbolic time chamber?

[@LTPottenger]

I like enlighten ice cream it's not bad

[@ringodooby]

Things I'm really interested in but will never ever do. This

[@domepiece11]

Competing in body building seems so unhealthy. The point originally was to have high muscle mass, not necessarily to be shredded. I feel like there need to be competitions where they enforce a 10%+ BF via fat calipers. The reason old time bodybuilders looked so good is because they were NOT shredded but their muscles looked very full. I just don’t get how freaky low BF is aesthetic. Why do judges reward literally dangerous behavior?

[@mmlg24]

Just read somewhere that for females below 23% bf is unhealthy. Then you look at the bikini competitors with less than 10%......damn

[@theologyofthebodyshorts4965]

647 or 547 bread?

[@justvibing2497]

I seen the shows, they were so small compared to him. I dk why he trained so hard for this show