How To Make A Big Visual Change To Your Body Quickly!

[@known8172]

"Let´s say you somehow accidently said the right thing to a girl a few times and then you´re getting married" made my day

[@RenaissancePeriodization]

"Oops!" - Dr. Mike

[@drabnail777]

Jokes are on point

[@Smc-gm2nx]

That's exactly how real life works😂 Or you say the right things to a millionaire over a course of time and he helps you get opportunity to get rich soon after

[@turtleonthetrack]

😂🤣😂🤣😂🤣

[@fingolfin9086]

The “ 10 g of carbs from green vegetables is a lot but you’re going to need them because you’re going to be starving to death” almost made me runoff the road from laughing

[@christianchandler199]

This is the second time ever on KZbin I have commented. This fella is genuinely informative and zero bull. Thank you - you are providing a barometer for what the ‘average guy’ (work, life, family) needs to understand. Sincere thanks. Subscribed for sizzle.

[@olesmokey394]

Not me I got banned from commenting probably still am because I tell people like it is and people don't like the truth.

[@johnrodriguez2438]

​@@olesmokey394 KZbin doesn't like the truth. That's why you got banned. Haha! Much love.

[@MR__JUSTIN]

Now I'm curious what the first video is. Do you remember?

[@donttrip4912]

😂 one word! Steroids!!

[@plwadodveeefdv]

@@olesmokey394 🤔

[@cuongbui9708]

Wish this video came out 4-6 weeks ago

[@mbaxter22]

Did your bride-to-be change her mind?

[@insaneguy1197]

😂😂😂

[@MrKinghuman]

lmao

[@Solairethedarksoul]

Lol

[@stark5270]

I basically did this and lost ~40lbs in 2 months. Just wanna add that making sure you get enough electrolytes (2g of sodium, enough potassium and enough magnesium) will help your brain and body function SIGNIFICANTLY better during this. It will help with the brain fog that Dr. Mike mentions in the latter half of the video! Cheers and good luck everyone!

[@sailesh111111]

ill p7is 7pl0

[@ULTRAOutdoorsman]

Good suggestion on the electrolytes since it'd be very easy to get low on a "making weight" diet only supplemented by a multivitamin

[@arunavachatterjee8078]

Did you lose any muscle mass

[@JTguitarlessons]

Yeah I did this same idea, just not quite as extreme. I lost 55 lbs in 3 months

[@JTguitarlessons]

​@@arunavachatterjee8078Of course, that goes without saying.

[@urizen2000]

Mini Cut: The I Hate Myself edition LOL

[@davidguillemette380]

I zs

[@stevendibble5739]

If u lift, and you don't hate yourself just a lil bit-you're leaving gains on the table

[@urizen2000]

@@stevendibble5739 LMAO you speak wisdom

[@Magic_beans_]

@@stevendibble5739 “The key to my exercise program is one simple truth: I hate my body.” - Perry Cox, fictional MD

[@caseyduke6229]

@@Magic_beans_ you should give motivation speech's to teenage girls

[@skipcool5317]

Just heads and shoulders above all other fitness advisors on KZbin. No gimmicks. Evidence based. Clear. Succinct and entertaining.

[@Dr.MikeGranato]

I actually had this exact experience for an engagement photo shoot. Thankfully I have a lot of wrestling dieting history behind me way before my powerlifting journey. So dieting comes ez to me, even the “suicide” cut. 5 weeks is all I can handle before I spiral. Been there, done that, learned a lot lol. If I had to give only 1 piece of advice, it would be this - for those 5ish weeks….. be EXCESSIVELY KIND to your significant other whenever possible, and remind them that your temperament will be less than great for a temporary period of time.

[@markr.7232]

0 bitches so i should be fine😎

[@lancec849]

That tip is gold, can't stress this one enough. You'll probably be a cranky bitch during this process lol

[@Magic_beans_]

Same goes for bodybuilding contest prep. Even if you’re taking it slow, getting exotically lean can do that. Super low bodyfat causes testosterone to decline and diet fatigue raises cortisol. Together those produce irritability, anxiety, and mood swings. Also when you’re on prep you have less leeway to be flexible and sociable and stuff. As Andre Ferguson put it, (kzbin.info/www/bejne/j6a9l4SqpsaiqqM) you have to be more selfish with your time. If you’re committed to doing the show there’s only so much you can do to avoid this (diet breaks and refeeds might offer a bit of respite), so really it’s about building up goodwill and controlling the damage. 1) Let your friends and family know what to expect so at least it’s not a surprise and they know it’s just physiology fighting back. 2) Again borrowing from Mr. Ferguson, repay their kindness during the off-season.

[@ascendtoaesthetics]

learn proper nutrition and you will not have such problems...

[@Dr.MikeGranato]

@@ascendtoaesthetics I understand nutrition quite well considering I am a doctor with a vast formal nutrition background. Getting borderline exotically lean w/o special compounds means going beyond "proper nutrition," as our goals are often less than proper themselves. Add the fact that in weight class-based sports where we're often asked to change classes with days to weeks notice.... proper nutrition won't suffice. But thanks for a rudimentary comment about a complex topic, bud

[@phadley78tube]

Dr. Mike does a really good job in communicating in practical terms in which you can easily understand. The fitness gurus must hate this guy because he actually teaches and educates you so you can hit the ground running.

[@xavierayayaell546]

Plus importantly he actually knows his stuff, unlike many others who regurgitate their interpretations of sCiEnCe

[@Adam-M1]

Mike you’re a gem to the lifting community. I hope to work with you one day!

[@shanedavis2687]

@@StraitjacketFitness you can't get salmonella from quail eggs, I have added them to my shakes for a while, its great

[@guyhutukatit1204]

@@StraitjacketFitness cooked protein is absorbed at significantly higher amounts than raw protein. This is one of the main reasons why fire was of paramount importance in the evolution of humans.

[@horseliver338]

@@StraitjacketFitness do your own damn research

[@shanedavis2687]

@@guyhutukatit1204 I guess eating sushi is just a waste of time then 😅

[@tapwater424]

​@@shanedavis2687 Sushi is a luxury food not a muscle building food

[@AndrewHeffernan]

An hour of weights, an hour of hard cardio, plus 18k steps/day…all on protein and veggies…and nothing else? Brutal indeed.

[@mentaldumpsite3514]

you dont have a life

[@Devil-ig7kl]

It's either 15-20k or 10k+cardio

[@sot8343]

If you don't know how to season your food, that's on you.

[@zestrus11]

Best to do it SLOWLY!!! This is not ideal approach and majority of ppl will fail

[@lucasgeiman1765]

Lost 90 lbs over 10 months by doing something similiar. Was absolutely brutal

[@ghfjfghjasdfasdf]

“If you wanna pull that lever, some shit’s gonna go down.” Dr. Mike 2022

[@renzesparza6281]

This is why i like Dr Mike. His funny stuff is good too, but he knows how to trim the fat and say it as it is better than anyone else. Outright education

[@gavincunningham2010]

I'll shock the world by going from 25% bodyfat to 20% and then blow up to 30% due to psychological damage lmao

[@RenaissancePeriodization]

People aren't ready for this! Be kind to us with your new powers, Gavin! - Dr. Mike

[@gf6x3gkmfw38]

His main goal is to blow up

[@MrGeneralissimus]

We all exercise just to eat more :)

[@charlesmcdonald3816]

@@gf6x3gkmfw38 Is he going to act like he don't know anybody?

[@thebutcher5032]

I've never seen one of your videos before. Can't tell you how much I appreciate the honesty

[@insaneguy1197]

😊

[@bedstain5045]

Mike is real as hell and Im grateful for him

[@griffinherbst]

Just finished this program for 4 weeks. Dropped from 208 to 169.4 lbs in that time! This definitely does work but you do struggle quite a bit with it. First 10 days was the hardest due to garbage sleep and bad temperment from being hungry

[@LDranzer1]

How did you do your workouts? Full body everyday for 4-6 days?

[@griffinherbst]

@@LDranzer1 I train one body part per day 5 days a week. Roughly 1 hr sessions.

[@rstallings69]

whoa thats extreme, im guessing that is too much weight loss in 4 weeks

[@MuhammadAbdullah-ui3jv]

can you eat eggs during this?

[@chriswhilden6671]

Great! my birthdays next week and im trying to be shredded before the party, Currently 5'10/275 I should have a six pack by then. Thanks Dr. Mike!!

[@MrGrimdek]

alright - 0 calories a day and only enough water to get those calories down!

[@noir4659]

5'10/275 with a six pack who the fuck are you Big Ramy? lmaooooo

[@Wildkoala1]

ya good luck lol

[@michaelloria69]

@@StraitjacketFitness Its 2022! you shouldn't mind dating a dude at all!

[@RenaissancePeriodization]

"Good luck." - Dr. Mike

[@Ronin____5000]

I heard this saying a lot back in the day. Some of the best people I ever knew would say it. "If you can't laugh at yourself, you shouldn't be laughing." I haven't heard you say that, but you exemplify that old saying. I found your channel this week, and not only is it overflowing with info I need, you make me laugh. Thanks for that. Thanks for sharing with us. I appreciate all your hard work.

[@YMESYDT]

Honestly it did a lot for my psychology when I realized I don’t need to gain 50lbs of muscle for my dream physique, just maybe half of that and lose about 10% body fat to make the real difference

[@fotis3v480]

Wdym 20kg of muscle, i need to be 110kg at 10% and have a heart the size of my head before im satisfied. Just 35more kg of lean contractile tissue to go.

[@timwigglesworth6873]

@@fotis3v480 only 10%? surely we go to 110kg and 6-8% body fat. First one to have a heart attack wins 😬

[@fotis3v480]

@@timwigglesworth6873 bet

[@MeanBeanComedy]

@@timwigglesworth6873 You two are püššîëš. You're both bloated. Try taking a box of diuretics like me! 🥵🥵🥵

[@RenaissancePeriodization]

Yeah man, it's a quite liberating realization to make! - Dr. Mike

[@MrGadget3214]

I love this guy! He just made me realize this is exactly what these online coaches are doing, they’re putting people in a 6 week deficit and their losing a shit ton of weight but it’s not sustainable so everyone relapses and then pays the coach more money because they think they did something wrong.

[@toppod01]

I love how you are giving professional advice without charging for it....thank you🙏 you are awesome.

[@Austin_Torres]

This is on of the best breakdowns of the paths it takes and what to expect when doing it. Everything articulated is perfect no BS Im new here just subscribed looking forward to reeducating myself here on all the informative information. Cheers.

[@jaskajokunen1305]

I started my weight loss may 2021, I lost 77 lb's in 7 months, I somehow managed to figure out and do everything Mike's saying here (excluding the peaking part) by watching youtube videos and reading a lot. I had few weeks off on my diet and about once a month a cheat day, when I allowed my stuff my face with anything I wanted. I quit the diet cold turkey because of Christmas, I kept my activity level high because of new found energy that I had from eating like a normal human being, that made me gain about 10lb's in 3 months but a lot of it was muscle, so I'm not complaining. In the last 2 months I've already lost most of that weight, even though I'm eating normally. I intend to lose about 20lb's more during the summer and I'm just going to do what I did last year. I wouldn't exactly recommend anyone to do this long term unless you have few screws loose.

[@guntera3845]

Yeah if you go really hard you probably have a few loose screws. Just don‘t let it become an unhealthy obsession. Keep strong on your diet brother!!!

[@jaskajokunen1305]

@@guntera3845 It's not gonna be an obsession. My BMI used to be 37, now it's 27, I'm aiming to get it to healthy range of 23-24, that's about it. With that I'm going to be more than happy with my weight and I'm going to focus purely on training and getting stronger.

[@guntera3845]

@@jaskajokunen1305 Hell yeah. I‘m just speaking from experience. I used to be extremely underweight. I had a BMI of around 17.5 I‘m now up 25 kg since them (15 trough training) and feel happier than ever. I‘ve reached my starting goal and am now known as a big guy. But my goal has now also increased by 10kg bodyweight and I‘m 6 days a week in the gym instead of the starting 2 days. I still love it but it has sort of become an obsession. Just beware of the dangers of social media. I rarely use it and have good genes but still have a skewed perception of what is big. Just don‘t get an eating dissorder as I feel like I need to vomit while eating.

[@waynebracy4305]

How did you manage to post my life??? Are you watching me?

[@DivineFrag]

Lost 88 in 10 months personally, still trying to reach my final form. More power to you, my good sir.

[@victorgallegos5018]

I love this channel. You shoot shit straight. No bullshit. Really explain everything in detail. I'm a fan

[@beingL]

Having tried this in the past I’m so glad I started dieting in December and am currently reversing. Good luck to those attempting this with summer approaching.

[@RenaissancePeriodization]

For real. The longer, steadier approach has allll the advantages except for time. But hey, time, we usually have! - Dr. Mike

[@ya9412]

Is there a video explaining the longer, steadier approach? Thank you very much in advance.

[@Gdhttu]

@@ya9412search Renaissance periodization fat loss 1

[@Gdhttu]

@@ya9412there are two different series but both are very informative :)

[@patrickcarder1644]

This is so important to hear and see because it contextualizes so much partial information that is given about the processes actors and fitness influencers and bodybuilders go through to look how they look. It’s not achievable for everyone (not everyone can commit to this type of regiment) nor is it sustainable.

[@benwhite5452]

overqualified at creeping around, saving the best for the last two seconds, thanks doc.

[@MagnumO]

Dudes an absolute riot

[@shawnpatten6515]

Cool video. Sounds brutal. I don’t ever see myself trying this out.

[@quinnsadler8885]

@Nero 😵‍💫

[@bakerboyderek]

@Nero Thes kinds of comments is what I love about the bodybuilding community. Get some bro!

[@BO2Letsplay]

@Nero You'll turn into the Human Torch on DNP 🤕

[@virtuerse]

@Nero I’ll read about you in the obituary, “amateur bodybuilder does drugs without care or expertise and ends up in a coma.” Drug users have very little pink matter!

[@virtuerse]

@@quinnsadler8885 these dumbshits didn’t learn a single thing from Zyzz and his careless use of drugs. Smooth brains.

[@docken11]

This is really great advice BUT I think it's missing two VERY important call outs as well; this kind of crash dieting *really* also needs you to be both in control of your cortisol (stress) and sleep levels (i.e. you don't have any ongoing sleep issues before starting); even with excellent training and proper nutrition, you really won't get anywhere near as far as you'd like without also having those other two issues locked down.

[@sugmasigma]

It literally just calories in and calories out… but ok

[@BlackJesusChrist666]

Listening to Mike is such a rollercoaster of emotions. One minue im laughing right after im crying... maybe i should just pop an anti estro...

[@felipetejeda7545]

Or don’t take steroids

[@chukah9484]

He doesn't like anti estrogos

[@BlackJesusChrist666]

Felipe Tejeda even better

[@ovrdedge4010]

Awesome Doc! I’m 60 years old and have been away from the gym for about 2 years. Can’t eat like I used to and need to lose some weight, not too bad. Finally learning how important diet really is. Keep the info coming. I’m taking notes!

[@ronydayan3605]

Hi Dr. Mike First of all, thanks for the most (maybe the only) professional KZbin channel. 95% of the valuable knowledge I have, I got from you. Incredible job. And after these compliments I have a small request which I believe concerns a very big portion of your audience. People in the age of 40-70. The basics you teach so well are lacking special nuances which need to be mentioned regarding the way a 50 years old (or 60 etc) needs to train, what realistic achievements he can hope for, how he should train for best results and how he needs to manage his progress. You made one video on aging, which was a very interesting introduction, but what about diving deep with a special serries for the segment? We are living in an Era in which 50, 60 and even 70 years old guys want to look good, have the best body possible and are willing do work hard for it. And many of them are beginners. I think many people will be grateful if you can start a special serries for this huge audience. Right now, the available channels who deal with this topic have a very low quality material about this group of age. Hope you will raise the glove and do something about it. Rony Tel Aviv

[@thecount1001]

i think he outlined it in that video. i'm 55 and realistically, everything he talks about is relevant, but one has to lower expectations for gains, and the time it takes to achieve results. fatigue and injury management monitored a bit more carefully, etc. otherwise i believe it's more of the same.

[@javi___]

it’s all the same, 41 here. just put on the work, same protocol just a bit more carbs and less steps and that’s your new life

[@TheBlueskyson]

Hi Rony. I'm in my 60's and in good shape. I get great results and growth from regular gym work. When i workout daily, i git noticably jacked a little, and i feel gooood. Your body will respond well to weights. Go git it friend.

[@Zombies8MyPizza]

Hormone replacement(s) if needed and pay extra care around injury risks. Basically it. No need to slow down just because of age, some of the fittest guys I know are older guys who just don't stop moving all day every day.

[@ToddGage-j1p]

Let me say this, I've been studying health and fitness my entire life and have a had a very tough life I've put myself through with tons of abuse to my body and still maintained good fitness and shape. I've helped many ppl to get lasting health and fitness and hate Hollywood bullshit. I speak real so ppl can understand true fitness. And I hate dragging a client througha year of training when it can happen shorter. I'm real. You are very real and I love you man, I freaking love you.

[@Hungrybird474]

This video was spot on and I ve seen plenty of vids . Been doing this every year in the spring and this is the best vid I ve seen explained on how to get it done . Not candy coated . Suffer a little and one week it will just snowball after a few weeks of doing it consistently and then decide where to go . It’s a lot easier to do this after staying somewhat consistent than to decide one day workouts and diet are happening but you will still make a noticeable difference in 4-6 weeks from 10-20 lbs of fat loss and people will be noticing and you will be getting good comments and feel quick and fast and have energy . Yeah mike , face gets skinny . I ll say again great vid .

[@thomasowens5824]

Fantastic sense of humour + World class knowledge ... excellent.

[@Android-dd7if]

I love this guy’s personality. Brain and brawns baby!

[@makingthatcandy]

Did a 2 week water fast and lost over 20 LBS. Noticed a huge difference and felt amazing.

[@nathanmeyer6743]

Mike seems either sleepy or buzzed. If either is true then I give total props to this awesome dude got continuing to give us great content. Legend 🤘

[@augustramberg2549]

Just discovered this guy. Love the straight to the point presentation style. Right now im doing a suicide cut, training twice a day, only eating chicken with a few bananas so I dont feel so trash at gym

[@nathanxs7001]

Excellent video. Has almost everything you need to know about prep and you break it down perfect for us to understand why.

[@andaman85]

The only and probably the perfect explanation for a typical peak month bb plan explained. Thanks Mike.

[@Fohrenbach]

Suffering: FULL Shredded: Achieved

[@falconte85]

Love the "Crimson Tide" reference 👏🏽 👏🏽

[@Jolly9988]

Thanks Doc Mike, You have been incredibly informative. I have only just discovered you recently. I have done extreme weigh lose in the past (following break ups, whatever) and I can't agree with you more. People have asked me if its possible to change rapidly and I have said. "if you are willing hate yourself enough you can get similar results". HINDSITE! It is not sustainable. Like you said. "you are pulling the slingshot for a rebound". I went back to being stronger but only marginally less heavy following a similar regime and am working towards achieving a healthy, aesthetic and sustainable physic in the future. Thanks, your content is funny, informative and concise.

[@elirez8418]

I've been using HMB to help prevent muscle loss as I burn fat. I'm turning 50 years old at the end of August and want to look and feel my best. I'm on a high fat carnivore diet. I try to have no carbs and no sugar. Some of my protein powders might have 2grams of carbs. I figure if I greatly reduce carbs and sugar and increase protein, fat and weight training, I'll see a difference on my birthday. My diet is beef, lots of eggs, butter and chicken. I actually really love carnivore. I've been on this diet since April, but I've only hit the weights since July 1st. I love this channel and I'm going to follow your advice to achieve my goals. My ultimate goal is to reach your size in the years to come. I know I'm dreaming. Lol.

[@mistabrown7219]

I've been a subscriber, but now you have my money, love the information, exceptional delivery. Thank you sire

[@tysjt]

Important that you have strategies ready to go when you are starving and ready to eat your partner. For example, you may say: if I start thinking about eating the loaf of frozen bread in the freezer, I'm going out of the house and for a 1km walk and when I get back I'm going to slam a baseball bat into my nuts until I pass out and that's how I'll get past that situation and continue this plan

[@CS-bh4ur]

What a professional the doc has it down!!!!

[@davema2614]

To almost everyone who watched this video - There's a guy out there who could follow this perfectly, and extended to six weeks, and his results would be your current physique. Additionally/alternatively if you were to follow this perfectly, your result would be the exact current physique of another viewer.

[@crystalregna3836]

Im all in. Ill tag you in my results. Currently on day 5 and it has been wildly successful. Im documenting all of it.

[@programaticLearning]

I have stuck to a similar diet to this for a 120 day period before and lost roughly 70lbs when I was 18 years old. Wasn't on any performance enhancing substances and went from 242 to 173. My bench went down from 315lbs to 285lbs. My powerclean went down from 275 to 265. Didn't test my squat but it probably suffered the most and I didn't do deads back then. I think this video underestimates how much weight you can lose on a diet like this however it's not conducive to lifestyle change and most who even succeed in doing it end up reverting back to their old habits because they didn't learn sustainable ones.

[@mrbouncelol]

A deficit of about 2000 cals, that's really something. Needless to say most humans can't do this lol

[@bobjenkins4925]

It's amazing looking back at stuff we did when we were younger. When I was 19 I cut from 88kg to 80kg in 4 weeks by skipping dessert & cutting soda & changing nothing else. Most effortless cut I've ever done. I was probably 19% bodyfat at the start and waaaaay above my bodyweight setpoint from being a skinny kid. Now I have to actually try when I cut.

[@maltheri9833]

@@mrbouncelol I swear I did the same I was eating salads everyday and it was because I was smoking so much. Like an insane amount like edibles and carts everyday and then stopped cold turkey and my appetite straight died. Went from 282 in February to 209 today in August

[@NickDeWayne]

​@@bobjenkins4925 when I was 21 I worked out for 3 weeks w my uncle didn't really change the way I ate limited myself to 1 pop a day and even after I stopped working out I KEPT losing weight. I'm 6ft went from 225 to 179 in 4 months. Now days at 35 I'm back in the gym now and am around 235. 220 is about the lowest I get before it gets HARD to lose weight working my ass off and watching my calories way tighter than I did then. By my 230 today looks about like my 200 did back then too.

[@cotton095]

I've been doing this more or less to get back in shape. I call it awakening the beast. I haven't done any workouts in 12 years I was super fat for years. I went a fridge too far and got diabetes. I lost a ton of weight just changing my diet, but after about a year of research and trying different things I just stick to meat and vegetables. I've been going to the gym 1 to 2 times per day for the past week. I do 30 minutes of cardio, then 1.5 hours of weights. Plus at home I do DDP yoga. I have to eat more though. I drink 2 eggs for breakfast, have 2 coffees then I have a big supper that's meats and vegetables.

[@Hungrybird474]

Getting the core tight for bigger guys like us is the key but I personally only like to be like this during the spring /summer when 34 waist pants become loose for a few months and we live in shorts and tank tops for a few month us . Sept comes around and it starts to get cold is time to put a few back on and its all good 👍 . It came early this year for me due to being busy with work . Like he says , dripping in sweat at the gym and doing elliptical after workouts does a body right 👍👍. New sub doc Mike . This is all my personal beliefs and what works for me , do whatever works for you 👍👍and stay healthy and happy is more important than having abs .

[@luxdevoid]

I just did 60 days. 15 days water fast with no training. 15 days fast mimicking diet (FMD) with light full body training. 15 days keto and moderate training. 15 days 4 meals/day 150+ grams protein lifting heavy. I feel great. I went from 205 to 183 vith very noticeable strength and muscle size gains. Waist size went from 34 to 29.

[@mcfarvo]

I've done a fasting-mimicking/PSMF somewhat like this, but I didn't do any peak week/days of any kind, just used it for RFL because I had never tried such a phase before. I wouldn't recommend it unless you have great need or are psychologically prepared...

[@papasmurf7122]

I just started listening to you man. You are such a great speaker and obviously know what you are talking about! Love this channel !🙏🏼

[@King.Mark.]

i over bulked to 212 and been cutting for 4 mts now with a two week brake half way ,am now 182 and would still need to lost 10 lbs more to be where i would like but now my bench has gone from 225 x17 to 225 x 10 reps so when i get to 180 next week im doing a slow bulk back to 185 over 3 mts to get my strength back up ,cut then to 175 then bulk up again to 180 then cut again to 170 this is my a team plan for the next year at 50 i hope too be looking good 🙃

[@brady.walczak]

update?

[@King.Mark.]

@@brady.walczak am now 200 lbs lol but bench is 225 for 19 reps, staring a new cut today for eight weeks and see where i am then ,only got to 175 before and was so weak i gave up as i was gaining nothing in 6 mts , now i know the gains come back im not so afraid this time round at it was my first cut before , am 5f 6 so bench is my best lift

[@southernstacker7315]

I love Dr. Mikes commentary.

[@OhDevBeard]

Mike I’d love to see your take on a 5-6 day full body routine !!!

[@cmaz917]

Big Mike is Dope with the Info and the JOKES 💪🏾💪🏾😂

[@TechWiz1983]

I’ve done this 3 times over 3 years and dropped 30lbs per month consistently. Training 6 days a week, 2 hrs a day. It’s an excellent ego boost; definitely not recommended for long term sustainability mostly because your mood is not where it is at it’s healthiest when not pushing so hard in a short duration to achieve your very best. Drink A LOT of water when doing this. Just trust me on that one.

[@mrdisco8616]

Greg Nuckols has the funniest story about teaching a college acquaintance how to do a protein modified to get in shape for the beach. If I remember correctly the guy was eating full chicken thighs with the skin on and everything and wasn’t loosing weight almost at all.

[@asherrfacee]

As someone who accidentally said the right thing to a girl a few too many times, this information was extremely useful! Thanks Dr. Mike

[@Wildkoala1]

Mike’s glazed eyes tells me he done ate some hearty edibles 👀

[@MrBlick76]

Never regret clicking on this guy. Always makes me laugh and super real with great info

[@gorkembulut7114]

Been 3 weeks. Doing this to the letter but with only 10-12K steps. Scan shows I lost 4% fat and added 600gr of muscle. Its insane but works. Will update in 3 weeks. Update : I died. JK. I went down to 21% body fat from 30% in 8 weeks while preservering most of the muscle. Extreme lethargy after week 5-6. You definitely need anti hunger strategies from the other videos on this channel. PSMF while working out 5-6 days a week is not for everyone but its effective. I am 100% sure if my non exercise daily activitiy was higher I would go even lower on bf. Chicken and salad will be your best friend on this diet and you will see flying donuts in your dreams :):) Good luck...

[@Goldenrule-u3t]

Its been 3 weeks...how you doin?

[@gorkembulut7114]

@@Goldenrule-u3t Terrible. I decided push for 2 more weeks (because I am a lunatic). Still havent budged. If I didnt have anti hunger strategies from other videos in this channel I would fail at the end of 5-6 weeks. Will update again at next scan.

[@Goldenrule-u3t]

@@gorkembulut7114 sheeish. Be careful. Keep us posted. 💪💪💪

[@ionbarari7202]

You would be amazed how many calories those thousands of steps burn. Yep, just walking around at a good speed (at least 3.5mph) will eat up those calories in no time. If you can - walk more.

[@dinosaursnack]

What kind of "scan" did you do to get that info?

[@TheBigBangChannel]

I kinda did exactly that except I ate 1 meal a day all meal. I lost 15 lbs in about 5-6 weeks. I worked out 6 days a week. I have no craving, crashes, fatigue and feel much better mentally, no brain fogs.

[@NeilABrown]

I went through a major transformation recently by losing 43 lbs, I definitely look and feel a lot better. The problem I have is that I have saggy stretched out skin hanging around my midsection. Now, I've been spending more time than ever doing core training. Stay mean.

[@themusclewizard]

Good ole PSMF. I never thought I'd see a video covering it on RP! Great video, Mike! Any reason why you would suggest this vs just a large deficit if you're a large male? If you can lose 2 lbs a week safely, is there really much benefit to crash dieting vs dropping 10 lbs over 5 weeks and then psmf week of/carb load etc?

[@RenaissancePeriodization]

This is a large deficit! It's probably the biggest deficit you can incur while still getting enough proteins and fats to keep "upright" as my coach Broderick Chavez would say. - Dr. Mike

[@nolan7607]

I feel like there’s also an upside to this type of diet, you really don’t have to worry about whether you’re in a deficit and actually losing weight. If you follow this you’ll absolutely be losing weight. It reminds me a lot of cutting weight for wrestling

[@jpizz88]

Did everything he said here during the last two months of a 5 month cut before my recent vacation (along with the peak week). The results were greater than I could have ever imagined, but I questioned my sanity daily lol.

[@Magic_beans_]

How was the recovery? At least for normal people doing normal diets, going straight from restriction to vacation can mean a wicked rebound.

[@jpizz88]

@@Magic_beans_ Things went well! As soon as we landed I hit up a GNC and grocery to stock up on sustainable foods. I only gained 3lbs over the two weeks vacation (I did track my calories though). For the first three months of the five month cut I also did maintenance calories every other week, so I don’t think I ever wrecked my hormones. It was by far the most successful cut I’ve ever done and I’m still holding strong at that 3lbs weight gain even after increasing calories to 250 above maintenance.

[@le1690]

@@jpizz88 What was your maintenance and how much did you weigh?

[@jpizz88]

@@le1690 I weighed 170lbs at the end of the cut with a maintenance of 2700 cals.

[@nicehatmrdog5265]

@@jpizz88 You tracked your calories on a 2 week holiday? Did you not eat out or drink at all?

[@Jazket]

Where have you been all my life doc… glad I finally found this channel!

[@anonymous1177]

Fastest Visual Transformation? Just get some Cat ears, a cheap wig and a cute dress. People will not recognize you.

[@garrettvaldal]

😂😂😂

[@ranfan1820]

Groomer detected Jk

[@jesh879]

🥵

[@SimonWorlds]

Yep I did this for 12 weeks, it was hard AF. I was still going up on muscle and losing tonnes of fat, I looked heaps better in 12 weeks, but I needed to slow it down and do multiple cycles. I am now just doing a slow burn down without the fatigue and stress. I can't see fast results, but hey, I am not impatient and loving the journey !!!!!!!!!!

[@brendakirk7250]

Thanks for this. Just what I was looking for and no one could tell me. Of course it’s only 3 wks late but hey 3 weeks is more than no weeks. Gonna have to rewatch and take notes 😁hopefully this works for me 47old lady with 10-15 lbs to loose.

[@Codecorrupter]

How did it go?

[@kellenboyle86]

So insanely helpful man. Thank you.

[@kevinm7523]

I've given nutrition and exercise advice for a decade, I've found when I tell people to eat less carbs, they have absolutely zero concept of what that means

[@kindafitsam9246]

Doing something very similar to this rn except 8 weeks I’m keeping the fat @ 40-60ish grams/ and 150 carbs on training days which is 5 days/week. And 50 carbs on non training days. 10k steps in non training days minimum. 30 mins 4% incline @ 3.5 speed after works outs. On week 4 atm. About to cut the carbs in half for the remaining 4 weeks add 15 mins to the tread mill. Workouts/ starving sucks but imo being busy keeps your mind of how much it sucks lol

[@rogerfitness5534]

Dr mike. This was my me of your best videos yet! Thank you for the clarity and reality of this topic. Will be very helpful on the next show prep. Your humor made my day too!

[@Anononimomo]

Dr Mike I LOVE, your weapon references, you make my day with them

[@2001chevycamaross]

watching this video after eating 4 slices of pepperoni and sausage pizza and eating 2 cupcakes...

[@nickfanzo]

Best fitness channel, period

[@cyclist5000]

@10:30 5-6 days per week, full body, EVERY DAY?

[@majinzanza]

Not really 'full body' everyday. Just making sure you train all the muscles you wanna keep. Probably training everything 2x per week.

[@GLOSSYSQUARE]

Excellent info, thanks so much ❤

[@ryanw5569]

Should you workout the day before the shoot? I'm guessing no because you don't want to be encouraged to drink fluids? Also, should you be consuming anything the day of (before the shoot)? What if it's in the evening?

[@Leo-qm2rt]

Watch their other peaking video for nattys with Jared Feather - he suggests not too otherwise you may come in flat. Plus if it's a hard workout you're going to be building up inflammation which can cause you to retain water subcutaneously. I think this is why some bodybuilders avoid training legs during a peak week

[@RenaissancePeriodization]

No working out the day before, and just stick to very small portions of protein and not much else if the shoot is later in the day. And for that protein, keep the sodium as low as possible. - Dr. Mike

[@kabukiQUE]

Is there a specific written down version of this?

[@WtbgoldBlogspot]

That's a, "no," from me, dog. Sounds brutal and I only rolled a 3 on willpower, so I'll just stick to the normal longterm weightloss routine you've talked about. Y'all should link a video in the description and annotations for people looking to lose weight and keep it off, in case this is someone's first video on the channel.

[@nmlss-r9]

Following his advice its actually better long term to go slowly, so maybe we, low-willpower people, are not so fucked

[@NecroFear87]

Hey Dr. Mike, this is strictly an anecdotal statement but i did keto a couple years ago and I coupled it with fasting. I found that when in a fasted state i slept my best. And as i understand it, it's because my body isn't working as hard while i slept (ie digesting food) . I actually found i need less sleep in some cases.

[@viksenpai1]

Let me get this straight... It's a 1500-1800 calorie deficit for 4-6 weeks? And then on the day before the event you get about five thousand calories in one day? Holy shit, I can't even imagine the brutality of this...

[@JanieCoffey]

I love your videos. Wicked humor mixed with great content and information!

[@trainyoumust]

Hey doc, thanks for all the awesome content! Is 1h of “hard elliptical” really equivalent to 5-10k steps?? 1h at 140+ BPM gets me way hungrier and fatigued than 10K steps, doesn’t it burn more calories? Long live your channel!

[@ribthiefz8283]

Im the same and can't really do intense cardio when cutting as a result, so i stick to LISS. But yeah the numbers should be the same, given that "heart bpm x time" is the same.

[@vicapple6663]

1h hard elliptical is for sure going to burn more calories than 10k steps. 10k steps for me is about 4 miles of walking, a leisurely hour on the elliptical would be like 6 miles for me. also, the elliptical has you moving your arms much more than when you walk, and requires more stability

[@JimmyR83]

That seems like overkill brother. Just do some explosive HIT training for 15-30 mins. You don’t need an hour

[@vicapple6663]

@@JimmyR83 15-30 minutes of HIIT is overkill

[@druidcrypto1373]

Solid plan. Might just consider more than 5g of daily creatine depending on your weight. Thomas DeLauer recently covered new research suggesting if you are 185lbs+ you would benefit from as much as 10g daily, broken up throughout the day preferably but not required

[@alk3myst]

I get fat easy, but I can lose it fast too. Sometimes too fast. I am 5'10" and was about 205-225lbs at low body fat. I went through some crap in my life and went to 250+. In 90 days, I lost 89lbs. It was high volume 2-3 hour workouts, 3-5 miles of running a day, I did the 1 gram per pound of protein, usually a hand ful of brocoli about 3-5 times a day. Problem was I lost about 25 lbs of muscle that I have not been able to get back and ended up with a kidney infection. Forgot to add, tons of supplement esp vitamins and mineral. I took stims and you have to be VERY CAREFUL. Fortunately, I started with a resting pulse of around 55 (in perfect shape and at the end of these 90 days I was in the 40's). My stim of choice was ECA (25/200/baby aspirin) x 3.

[@marbles9420]

Yo Mike is a doctor? Like a medical doctor? Or has a doctorate in something else

[@shorecasted9295]

PhD in sport physiology or something like that

[@christianloven5280]

I'm skinny fat (6' 0", 176lb around 20% BF), live in Japan (relevant because of available/affordable ingredients), and I've just started a 6 month kind of gaintaining plan, and I'm eating a shitload of stir fry (sans rice), cause it's easy, cheap, fast, highly variable, and tastes good. Basically, I make it about 5 days a week, 3 days chicken breast, 1 day shrimp, 1 day pork (not that lean but not bacon). For veggies I do mostly a mix of bean sprouts, broccoli, carrots, radish, bell peppers and cabbage. I usually put about 2 Tbsp of vegetable oil and some garlic in the pan and season liberally without adding too much salt. The other two days I might have mapo tofu, chicken breast salad, or the like. A couple times a month I'll eat bolognese spaghetti or other pasta. Once a month I'll get a McDonald's burger without fries or a couple slices of pizza. In the mornings I drink 1 cup of coffee with about 2 Tbsp milk, other than that I drink water or low sugar sports drinks. For snacks I'll eat mostly chicken breast. I drink alcohol twice a weak (3 or 4 whiskey sodas). I don't currently take any supplements other than a daily multivitamin. Do you think this strikes a good balance? Is the vegetable oil gonna make or break me? Is there some healthier tweaks of substitutes anyone would recommend? I feel I should definitely incorporate some whey protein at least. I don't know much of anything about creatine. Plenty of gym dorks in the past told me it just adds water weight and does nothing for strength, but most of what you hear around the gym is bullshit so yeah.

[@kial185]

I haven gotten similar results with a 1500 calorie day (50% deficit from my personal maintenance calories), but by keeping in sweet potato in 2 out of 3 meals and having white rice with the pre workout meal. The sweet potato and rice is obviously less volume than heaps of greens, but 1500 calories of protein and carbs would help you train way better, sleep better etc - obviously having such low fats will fuck up hormones long term. I personally don’t find fats that satiating anyway and only keep the bare minimum in for hormones during a normal diet anyway, so cutting them right back for 4-6 weeks isn't that big a deal to me. Give me 1500 calories of chicken and sweet potato on a suicide diet any day - still horrible, but at least there is energy for weights. It works out to be about 200g protein, 155g Carbs, 12g fat.

[@andreasericsson6989]

I'd say if you don't have a month, do what you can in 2 days. The only thing one can accomplish is ofcourse to empty the intestines, but showing up well hydrated and without a stomach full of food does wonders for the skin and the waistline.

[@jacobmcnemar484]

Is there an acceptable range for sodium intake in that peak (day before the big reveal)? Maybe based on a ratio of mg/lb of body weight?

[@RenaissancePeriodization]

Anything under 500mg that day should be fine. - Dr. Mike

[@terrywbreedlove]

Perfect timing for me. 4th of July is about 6 weeks away and this makes a great target date. Here I go