How To Get On Track For Fat Loss and Muscle Gain

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

[@MicrophoneAssassin13]

I am an accountant. My second favourite part of lifting is spreadsheets. I live an exciting life.

[@MostlyCloudy]

LMAOOOO same

[@rickharris275]

Same!

[@linkinlinkinlinkin654]

i am an engineer and and have pretty tight macro calculator which calculates time for cooking and costs as well, last year i extrapolated it and it was more accurate in predicting the inflation of my cooking costs (ingredients + gas) than the govt

[@davidec.4021]

Heyooo same here, there is a need for swole excel nerds out there

[@jba2435]

Spreadsheet is the most impressive thing I have😢

[@leonardceres9061]

Dr Mike. The Jew With a Clue 🫶!

[@jswoleinyourhole2864]

That is an oxymoron. If he had a clue he would know there is no such thing as Jew or Jewish. The word Jew Shakespeare didn't speak once it was brought in from the kazarians after they fled Russia and went into Germany about a century before the belfor declaration and a few hundred years before they declared war on Hitler and Germany. A decade before Hitler took action. So-called Jews in Israel are not even Semitic. They're a white European. Do some research. Read Benjamin Freedmans facts are facts. He was a so-called jew for the first 50 years of his life and was there for the belfor declaration and seen what they were planning and what they did to take over the world.

[@mr_wright_official_]

Man has no fear

[@yungle15]

😮😮😮😂

[@briancompton2079]

Cartman! Don’t say the f word!

[@leonardceres9061]

@@mr_wright_official_ ha ha thanks! No, but seriously there has been a lot of hate on Jewish people as of late I think because a lot of people don’t see them as every day folks like everyone else Dr. Mike is just one example, and a good one at that, that you can be intelligent kind, and understanding, and knowledgeable whether you are Jewish or otherwise.

[@stevelee3144]

Bulking for 56 years, thanks for the great info😢

[@dmills5755]

😂😂😂 me too bro

[@Reisshub]

Unfortunately I've been bulking for 29 years

[@Samy-xt7nu]

As long as you lift it really dosent matter.

[@coreydw1]

#bulklife

[@nicholasmartinez6043]

“Do I lift weights or am I just a fat piece of shit?” 😂

[@Strydum1102]

Last time I came this early, I had to move to a different state

[@strongmen]

TBH I wish I could ever get to the point of feeling any of these symptoms. I literally can eat and eat and get super fat.

[@Ryan_DeWitt]

You're not the only one brother. I never understood people who say they need to force feed to the point of almost vomiting in order to gain weight. I can gain weight without even trying with no issues whatsoever for a very long period of time. In order to diet, I have to be extremely strict.

[@S13iPNiR]

Same here pal.

[@jgoldian47]

dude same im 5'7 and can easily get to 240lbs if i wanted too even by eating semi healthy my favorite is a big bowl of oatmeal, with some stevia, milk, egg whites, a scoop of protein powder, cinnamon, walnuts, almonds, raisins, blueberries, raspberries, honey, maple syrup, 2 big spoonfuls of peanut butter, and shredded coconut, it tastes so god damn good and its a god damn calorie monster. 16oz of redmeat and 6 eggs in the morning, a shit ton of fruit throughout the day, love me some salmon and shrimp and other fish, lots of cheese and dairy, greek yogurt also bagels and wheat bread and jam and ugh fuck i love food.

[@Jafmanz]

@@jgoldian47 diabetes... you love diabetes...

[@jgoldian47]

@@Jafmanz actually healthier than ever before bigger and leaner as i said i love food BUT, i also dont enjoy being a fatass like most people

[@rover2923]

Feeling real seen with the ‘197 gotta get to 200’ since this is exactly where I’m at right now. I was zombie-level skinny until halfway through college and am just now starting to get ahold of the fat loss part so this was timely and helpful. Thanks!

[@RenaissancePeriodization]

We made it with you in mind!! LITERALLY YOU. WE ARE WATCHING YOU. - Dr. Mike

[@lou6871]

@@RenaissancePeriodization dr mike dont spy on me like the govenmernt pleasee nooooo XP

[@DEXIFYIWNL]

@@RenaissancePeriodization he lives in our walls

[@briddenattech]

Lol, I bulked from 170 to 197, maintained for a bit, hit a cut for a couple months for the end of 2022. Best gains of my life at the age of 30. Don't let your ego get in the way. I'm now sitting at 178 with substantially lower body fat than I had at 170.

[@reexhi999]

@@RenaissancePeriodization Can I start cutting while doing the resensitization weeks after the 3 mesos (hypertrophy1, hypertrophy2, metabolite / chest & back focused program). Or should I start the cutting after the resensitization weeks with a Full body template program? (Im 25%+ bodyfat tho & look like the guy in the thumbnail😂)

[@wtskam3053]

It’s insane, RP always times videos. Monday I started my cut in a panic, after the Easter eating (and 24 weeks of bulk). I feel bloated and tired of digesting food, no energy and I feel heavy. Just when I was wondering how I should design my cut, here is a video on it. Thanks again dr Mike!

[@TaciturnTerror]

That dude in the thumbnail is an absolute legend for having balls big enough to pull that off on a stage with prepped up bodybuilders. Perhaps he hypertrophy trained his BALLS

[@RenaissancePeriodization]

Scientists are currently studying his balls, in fact. - Dr. Mike

[@JuicedMoose]

I think jason genova is a better example of full tard in competition.

[@zeroman614]

New mandatory poses: Front Fat Spread and Flab & Thigh.

[@mrtoastpotato2249]

80 weeks bulk: 60 - 82 kg. Best decision of my life. Didn't got that fat, I am stronk af and people aren't calling me toothpick anymore.

[@renatosousa9971]

That's my goal, thanks for the motivation. I'm 1,73m currently at 63kg, gaining 0,3kg/week (0,5% of bw as Mike suggests), going well, not feeling too full, if I have a week that goes below that (I compare the weekly averages), I just increase 200~300kcals, It seems like it's very simple at the moment, let's see when I have to eat bigger meals.

[@mrtoastpotato2249]

@@renatosousa9971 Glad to hear that I could motivate you. Your plan sounds fine and I hope you keep going. I personally took everything a little bit easier in order to keep consistent with my plan. I'm 188 cm tall thus I probably looked even skinnier at the beginning xD.

[@ce8539]

I had to bulk for a long time to get to where I am too, cutting now for the first time in a little over 5 years, went from 150lbs fresh out of the hospital to 212, cutting to 195 now cause I wanna look better for a wedding. Started so skinny left me no choice but to permabulk and I think a lot of dudes in that situation have experienced similar results

[@LatimusChadimus]

If you have been bulking too long may as well try strongman hahaha

[@callanhutchison1871]

My favorite parts of these videos is when he goes off on a long tangential joke

[@jacobvonholly2747]

Sadly, this Video might come a bit late for our Lord and Saviour Jason Genova, very helpful nontheless

[@marcmcphee]

Notification squad reporting for duty!!! 💪🏋️❤️

[@user-we1sv5ud3h]

Need more videos on bulking, everything is always on cutting 😭

[@Ryan_DeWitt]

That is the way of current social media. When I was growing up with only BB magazines, every guy just wanted to get as jacked as possible. Nowadays, every guy is scared to death of losing their abs and eating like a bird trying to get as lean as possible even if it means low muscle mass and strength.

[@coreydw1]

It is the opposite of fat loss, adding in about 350kcals a day till you plateau, then add again.

[@hippie_4762]

Eat da tasty food.

[@MultiKoliber]

Check out RP playlists where is the entire story about gaining phase step by step. Cheers

[@cdrtej]

Wait, if you gain at 0.5% per week for 12 weeks, and only put on 6 pounds, you were a 100# bodybuilder 😮 16:31

[@bubba_sawyer]

Been bulking for 47 years. Just turned 47, and I’m thinking it’s time to make a change to my plan.

[@oioioioioioioioi-k3w]

2:00 part about not wanting to eat rings true as a cyclist. Sometimes I just want a salad not 500 grams of carbs.

[@domepiece11]

Especially in hot weather, I feel sluggish if I eat a big, hot lunch.

[@mcfarvo]

I've never had that "I'm never hungry anymore, I am force-feeding" state before, but I've definitely experienced the other symptoms of being "over-bulked" and it definitely sucks

[@longshanks5531]

Hey Dr. Mike, I have asked this question on the Reddit RP page, I’d like to ask you though, since I haven’t got a good answer, why will the RP app put me at 1600 cal on a fat loss please, I’m 6’3 I weigh 270 pounds and I am at about 30% body fat, 1600 cal just seems extreme lol… any input would help!

[@Gamingwithgleez]

So my 6 year bulk is too long?

[@solarnewborn]

Awesome video, Mike. Except the part about Putin, that's just funny American copium hahah Cheers! ❤

[@jamieknight2139]

He makes me laugh so much while also being informative I love this channel.

[@brianplato3932]

Brooo the picture of the guy on the thumbnail 😂😂😂😂😂

[@augustinevenero2780]

Excellent video Mike. I know a few people who would benefit from watching this as they’ve gained so fast that they put themselves in these exact conditions, and similarly some have gotten to where they no longer want to bulk for more than 4 weeks before immediately wanting to shred when their abs don’t look visible enough. Body dysmorphia is a bitch. On another note I just finished an 85 day cut from 205 down to 190 via the RP app. Using it for powerlifting to make my weightclass in a few weeks (will gut/water cut the remainder) and then proceeding to a long maintenance phase to stay within boundaries of my weightclass. Maybe I’ll go back to 200+ for winter but definitely slower and more controlled with the app 😉

[@RenaissancePeriodization]

Good stuff man!! - Dr. Mike

[@reexhi999]

@@RenaissancePeriodization Can I start cutting while doing the resensitization weeks after the 3 mesos (hypertrophy1, hypertrophy2, metabolite / chest & back focused program). Or should I start the cutting after the resensitization weeks with a Full body template program? (Im 25%+ bodyfat tho & look like the guy in the thumbnail😂)

[@BassMan77]

Bulked 17 years, now in my cut phase 😂

[@josephohrablo4866]

I love the guy in the thumbnail . He got a free ride to the nationals and said FUCK it and showed up with 40 percent bodyfat . 🤦🏻‍♂️

[@Rcolo1001]

So I have many ex KZbin fitness/training content creators - don’t anyone slut shame me! DON’T! … anyway, I have been learning a ton from you since I’ve been watching your videos. and all the knowledge I’ve gained, I’ve been able to implement in the gym or into my nutrition. You’re speak with wisdom that can only come from experience, like a guy who went blind because he looked at a solar eclipse without one of those boxes with a pinhole in it and now goes around the country speaking at high schools about the dangers of looking at a solar eclipse without one of those boxes with a pinhole in it.

[@revolutionaryfrog]

I gained 45 pounds over 3 months and I definitely over bulked. Down from 215 to 190 after 16 weeks. Taking a diet break

[@GetGwapThisYear]

45lbs in 3 months?

[@Moose92411]

I've really struggled with bulking because I haven't yet been able to let to of my arbitrary emotional attachment to a certain level of leanness. Working on it currently though!

[@foobzLOL]

Oof too many of these signs resonated with me. If only if there was an app to help me get back on track...

[@TheGaryChandler]

I know a guy who's been bulking for 13 years.

[@TravisWilliams_]

🍕 the only acceptable food.

[@ncself]

What I learned. I'm not a fat piece of shit, I've just been bulking for 10-15 years.

[@drschwandi3687]

Does high bodyfat lead to back pumps? Is it just the additional weight you cary or are there other factors that contribute to that?

[@tomaszsosnowski9279]

Erector pumps is from my experience the result of high volume intense back training that is fueled by winstrol.

[@bullinvginshop9011]

It could be inflammation from overdoing training and or bulking. I do high frequency and when I’m bulking sometimes I don’t take days off for weeks at a time and I build up a ton of fatigue and inflammation and so I will take couple days off and do a few deloaded workouts and the back and intestinal inflammation goes away.

[@EmersonMastros]

I need a compilation of mikes best analogies animated.

[@smith-fittraining2769]

It’s funny you randomly said 197 lbs and hit that breaking point, that was exactly my bulking weight peak, I just couldn’t do anymore food, my goal was 200 lbs but I called it quits… during pandemic when they cancelled many bodybuilding shows. Took me an additional 2 months more than I’d normally take to prep for a show, and I still wasn’t stage ready on a natty pro stage, so never dirty bulk kids, control and monitor your level of fat during bulk, the road back to stage readiness will be extensive.

[@marc09969]

ending the bulk, nice timing of the video

[@igorson3058]

After my 12 months bulk (63->76kg, 16->17 year old) I just went on my first cut in life. My goal is to cut to 70kg in 2 months, currently 300kcal deficit, my weight jumps every day and I'm a little worried. On day 5 of cut I weighted 77kg (XDDD) but today on day 10 my weight is 75,4kg. We are all gonna make it brahs!

[@tomaszsosnowski9279]

Bro, you still have 20 kilos to gain.

[@igorson3058]

I know that but honestly I'm tired of bulking and living on a pretty high bf (16-18% I guess) and also I wanna reveal my abs which I've been training really hard recently. Next winter I will become a giant 💪 pozdro wariacie

[@BluegillGreg]

Try always measuring your weight after waking and emptying your bladder and bowel. Don't compare single measurement to single measurement. Every day average the last 5 days and enter that into your training log. This gives a better understanding of underlying trends. It's not so affected by daily water weight fluctuations, etc. Keep going, you've made a good start on a good path.

[@igorson3058]

Thaanks bro, it makes sense. I didn't knew about this strategy before

[@pablov1323]

good luck, just have in mind that with 300 kcal deficit you will not lose 6 kgs of fat in 60 days... maybe 4 counting 2 kg of glycogen depletion, which sucks because is less size of muscles... anyway, simply focus on what the scale says and forget about arbitrary figures of kcal....

[@kurasaki81]

imo after 40 it is better to slow bulk for much longer than 3 months (0.3%) I've been doing it for a year and it is very manageable.

[@philnixon4788]

What the hell was all that haunted house, serial killer and screaming about 🤣

[@RDS_Armwrestling]

Yeah I missed half a second and then it's suddenly about haunted houses lol

[@valspals9188]

I'm about a week into a cut. I bulked for close to 14 months and gained 30lbs. I just watched the debt clock and consumed whatever calories the ticker spat out. I was almost up to 35 trillion calories a day before the fat loss phase.

[@FitFather]

Soviet motherhood remembers you Dr Mike, grandfather Frost will come and get you this winter for your last words😈 Do svidanya

[@steffanofumo]

I’ve been up to 300lb and never experienced number 2, if your eating so much even pizza sounds awful your definitely overbulking in a major way lol

[@tastefullthickness]

All you mf's saying 180lb is a lot. Like bro, have y'all ever thought about the possibility of taller people existing? I'm 6'3, so not even that tall, and if I'm 180lb, I'd be literally dying rn from starvation. A bulk for me would be over 220 pounds, which is currently what I weigh right now. Feeling awesome btw.

[@nickybjammin7629]

😂 They ain’t taken that sh!!! (Vladimir) We Love ya Brother 💯🇺🇸🗽♥️💪🏼

[@ayaza8137]

How would this work for those of us on gear? I typically do a 12 week cycle and bulk sept, oct & nov. then take 12 weeks off and run another 12 week cycle from beginning of march till end of may. If i were to do the 8 week bulk followed by a 4 week maintenance or mini cut phase, that would mean for those 4 weeks i would be on special sports supplements for nothing pretty much, no? How would you guys suggest structuring cycles with this format of bulking?

[@jimbo9313]

I been bulking for almost 3 months. I’m ready to cut. It was fun while it lasted.

[@chill00000]

“shut up you’re just being weird, you have body dysmorphia” 😂

[@al1234]

Okay, dude. I was wandering what your stance was on Ukraine. Today, I heard it... I like you even more now.

[@YMESYDT]

I've been bulking for 25 years, should probably start the cut soon

[@Peter_Parker69]

Summary: If there's a fat guy in the mirror, stop bulking.

[@AdroElectro1337]

Another sign that you're overbulked: your name is Eddie Hall.

[@seeslotrun8574]

Every time Dr Mike BLINKS a Gym Bro gets his TREN.

[@jgoldian47]

way to keep it real mike lolol

[@MostlyCloudy]

That was me after the holidays 😅

[@ImGroot1980]

Dr.Mikes the king of trouble shooting…whatever your issue, he’s got a solution. Love it.

[@harukiri2738]

Yes Russia has wasted its manpower and effort in Kyiv. Pay no attention to Ukraine in Bakhmut

[@aroundandround]

16:28 Half a percent gain per week and 6 pounds gain in twelve weeks means the starting point was a 100 pound girl?

[@backwardscapguy1476]

You know your friend tells you stop cultivating mass and start harvesting

[@landerval7882]

I have been bulking for 34 years, is it too long?

[@jdubbydubs1174]

I really hate this 2 week active recovery plan… I’d feel like I would implode.

[@brandonhoag]

Damn it I love Dr Mike! Always making me laugh with his examples

[@scenicshoots]

I have been bulking for 40 years. Is that too long? :)

[@wakeupstylellc]

Next Time my sister calls me fat, I’m going to tell her I was just in a bulk 😅

[@kip.k]

So my 22 month massing phase to get to 180 LBs is too much :(

[@WillowFiore]

I'm not stopping my bulk until I'm as big as doctor mike.

[@JoshMars_]

Great info as always including the stuff about the dictator.

[@everydaybodybuilding2282]

16 weeks LMAO child’s play

[@b.28]

No. 10: if you're Eddie Hall

[@rufusdsouza9078]

Bro just described the road to hobbyist power lifter

[@BOOHAHAHAHAH]

Dude what happened to the soldier training videos????

[@BagelMachine]

Quantum mechanics will get more food into my gi tract

[@lyft4238]

I am on a permbulk for 5 years from around 80 to 115kg 😂

[@jeffbunnell9961]

My principle was unless I'm overweight/obese I'm gonna keep slowly gaining since when I cut it's always easy mode. I have to spend most of the time bulking and investing in physique. I've been slowly bulking the last 1.5-2 years and have gained about 15 lbs of scale weight. There have been times where I just kind of maintain. Do you recommend mini-cuts only for advanced trainees?

[@RenaissancePeriodization]

I think getting nice and lean is super healthy and you'll like lifting better too cause you'll look better doing it. I'd try it. - Dr. Mike

[@Adam-M1]

Greg: Maingain.

[@smttysmth02gt]

This video hurt my feelings.

[@kingjamestres]

I've been overbulking for 15 years

[@JuicedMoose]

I'm on the permabulk 😮

[@richardrh333]

Damn I been bulking for ten years...

[@donotreportmebro]

Dreamer bulked on white rice not cookies.

[@azulsimmons1040]

I gave Mike a like for the Putin comment.

[@jasonguthrie6083]

Just say it doc I'm looking fat😊

[@naturelife418]

Fuck im 200+ pounds and viseral fat level 8/10, im NOT kidding, i had a kebab today and I felt like suicide after, time to cut, oh god help hah, i did cut volume thank god.. lets go lettuce broccoli and chicken. Did bench 100kgx5 sets of 5 today, I hate my state, but got solid tips from dr Mike thank god

[@softenbysam]

Are veins not supposed to show all the time? My arms and legs always have veins popping, but trying to eat more makes me feel like I’m going to explode; and that’s after gaining 35 lbs

[@NewGrow-kb1bg]

I’ve regularly lost 5-10lbs in sweat overnight while bulking when I gained 30lbs in 2 months

[@dag1704]

Bulked for 24 years. Reached 275 with no muscle to speak of, since then I am in a cut with big diet breaks between. Currently sitting at 238, going 220 in the next 3 months. :)

[@bignat9]

Mile letting the rooski trolls know what’s up

[@cwuddle685]

Bulling too long meanwhile the thumbnail look like me 😢

[@pspdude127]

Literally started my cut last week! These were all very prevalent and very true! Take heed!

[@thelarko16]

Same, time for the summer shreds

[@pspdude127]

@@thelarko16 yes iron brother 🤜

[@laja6108]

I really wish it was tough for me to eat tasty food or be hungry. When I was leaner I didn’t feel hungry as much. After fulking, I’m essentially a furnace. I can eat 1.5k cal over maintenance, hit 30-40g fiber and feel like meh, kinda full.

[@omardotbio]

The colloquial term "bulking" often masks the underlying lack of discipline and self-control exhibited by individuals who engage in excessive consumption of highly palatable food. Their actions reflect a disregard for moderation and the consequences that may ensue. By prioritizing immediate gratification over long-term well-being, they forfeit the opportunity for a balanced and mindful approach to nourishment. To cultivate a healthier relationship with food, it is crucial to recognize the importance of self-discipline, moderation, and the nutritional value of what we consume.

[@Nukacola633]

Could you clarify something Dr.Mike? Very timely, for the strategy for breaking between cuts to then cut again. Now to my question, you used to say do a maintenance phase after a cut to reset your body’s checkpoint, the maintenance should be equal in length. Is that still the case or should we follow this advice? Or am I altogether missing how this is congruent with that?

[@RenaissancePeriodization]

If you don't want to gain after, yes. If you want to gain after, just go into gaining. - Dr. Mike

[@Nukacola633]

@@RenaissancePeriodization Thank you! ❤️❤️❤️ I greatly appreciate you taking the time to respond!

[@mettaalpha8551]

Do you think creatine good when cutting?

[@domepiece11]

FYI, Alan Thrall has a good video on bulking. He gained like 90 pounds in two years, going from 160 to 250 pounds.

[@JoeMiStRo1990]

I'm confused as to the 8-12 weeks of fat loss, then 4 weeks of maintenance before going into another 8-12 weeks of fat loss. I thought based on your recommendation, ideally you would want to maintain approx. 2/3 of the amount of time you spent on a fat loss if not equal to it. Four weeks seems pretty low based on your past advise. Would love to get some clarification :) anyways, keep up the good work. Been a fan for one year, RP diet app and training template user and waiting on your beta access to the rp training app!!

[@Raging_wolverine4233]

The gas station scenario is very realistic

[@Krillemanti]

not bullking for more than 16 weeks? here my plan was to go 8-9 month lean bulk (1kg per month roughly) and then cut for around 3 month, am I way of?