Is It Time For You To Start A Diet?

[@kimberlys.7097]

My 18-year-old has lost over 30 pounds needs to lose 30 more. Your app has helped him get it off and with little pain and he’s enjoying being able to have more energy with more nutrition. Thank you so much. We have reconnected by working out in the gym together as well.

[@jcfrules]

congrats! continue to support him with healthy habits

[@nwmxrider]

This is gold!

[@No_Lucks_Given]

That's super awesome. I really hope others will see him as an example and follow suit.

[@JakeHawken]

This makes me so happy

[@AntoniusMomac]

This is going to set him up right for a long strong and wonderful life. You got to get the easy stuff right, and disipline = freedom; combined with a groth mindset, he'll achive anything he sets his attention on. And isn't it just icing on the cake to get off right into building that adult realationship with your child. Best results.... I bet the story will only get better.

[@darrianweathington1923]

I can't believe this was a 18 minute ad for the RP app and he got me to watch it twice... Good job sir

[@kellyhoesing2573]

My gut has been with me through so much, how could I abandon it now?

[@SiriuslyBlack7]

😂😂😂😂😅😅

[@NattyMuscleDude]

Sometimes the things you love, you have to let them go.

[@AK_Catholic_Traditional]

⁠@@NattyMuscleDudeLike Sin. Feels fun (being in rebel state) while doing them but you end up in hell.

[@Sulamanjansulttaani]

​@@AK_Catholic_TraditionalDamn bro you chose the wrong religion. In my religion you can sin as much as you want and get it all forgived as long as you believe. Ive sinned alot, i will sin even more.

[@rundown132]

you'll take it to the grave too if you keep it

[@kosefix]

I just wish I could look as good as the before picture on the thumbnail.

[@gamer_with_gainz]

You can. Just gotta put in that work💪🏽

[@CrossfacePanda]

For real tho. The before picture is already twice as good as what I’d be more than happy with lol Of course my standards and goals would probably change once I’d get there, as that’s how these things work. But just getting rid of my loose skin & love handles would have me 80% of the way toward being satisfied. Going from only slightly visible abs to very visible abs is way beyond what I’d need; a flat waist and some bigger muscles and I’m ecstatic 😅

[@GreyRock100]

You can. Just gotta put in those chemicals. 💪

[@GamersAreOppressed-gg6bz]

Juice up ( I fully support the voices in your head )

[@exerciserelax8719]

Honestly I think he went too far. His face looks emaciated and older. Maybe that's what he needs to do for competition but I don't think it's a good walking around look.

[@rafaeldietrich8050]

Maybe this will bring my wife back.

[@teedee1167]

Dang bro

[@Rayg223]

It slipped out and she told him to put it back in.. just move on bro

[@dust_to_dust]

From the dead... 😞🌌

[@danielrivera5132]

Damn

[@LazyboyRecliner]

I tried it. It definitely brought your wife back.

[@ollyowens4838]

I have been watching since I was 13, Am now 16 and competing in my second powerlifting competition in the sub junior category this upcoming march

[@MeanBeanComedy]

Get it, son! 💪🏻💪🏻💪🏻

[@ColbyGillich]

For me I’m tracking macros using the Fitbit app, working out 5 days a week with using the RP Hypertrophy app, and drinking more water. I feel great and have seen a smooth decline in weight loss and I’m seeing gains. It’s super exciting and this channel is the biggest reason I was able to focus on my health and fitness goals

[@BOSSDONMAN]

Do you find the app to be worth it? Seems kind of pricy.

[@libbyhatchel5382]

@@BOSSDONMANI’d pay double for the app. I purchased the 1 year subscription. (Best overall value $249.99)

[@SakuragiLastname9]

​@BOSSDONMAN the app doesn't do anything you can't do on your own. It's for people who can't learn the stuff on their own and create their own program. Not everyone has the time for all that and some people need to be told what to do

[@ColbyGillich]

@@BOSSDONMAN it was a great way for me to build a structure. I can see where I need to focus and it’s helping me learn to build a program that works best for me

[@BOSSDONMAN]

@@SakuragiLastname9 Do you use it? How would you say it compares with the templates?

[@NattyMuscleDude]

Love the new sleek RP slides. The other one was straight PowerPoint.

[@moditerranean]

💯💯💯

[@SBImNotWritingMyNameHere]

Sometimes MS word Or heck Libre word

[@travisswiley7663]

Thanks dr mike. Been working on losing weight since the beginning of February. So far I've lost 94 pounds. I've been sticking to 1200 calories a day. Protein shakes for breakfast tuna and wheat thins for lunch and chicken rice and broccoli for dinner. Exercising 3 days a week and only drinking water besides my protein shake. Your videos keep me motivated and I really enjoy them. Keep up the good work.

[@InsanexHero]

That’s interesting what did you keep muscle

[@travisswiley7663]

@insanehero4804 5x5 stregth training. Making sure I keep protein in my diet. Not much else I've done. I was 416 pounds so I'm not real sure how much muscle I actually have but my muscle mass on my scale hasn't gone down since I started so I guess I'm not losing any or much

[@blistersteel]

Your bluntness is refreshing. I think that it is better for folks who are looking for good advice to hear the hard things upfront . The humor helps a lot.

[@briankirkman2891]

I’ve kept it super simple, losing 86 pounds in the last nine months. Completely changed my thoughts on nutrition and enjoy moderate exercise at least five days of the week. I personally haven’t tracked anything, but make sure I’m getting my protein, some fiber, some fats and for my personal goals I watch my specific carb intake. I was out with an injury for a while and just recently went back to my very physical job three weeks ago. All of those changes I made have made going back to that job so much easier than I ever could have imagined. I’ve got another 92 pounds to go to reach my goals. Love your videos and thanks for the constant humor and information.

[@robburgandy6072]

Dr. Mike has the algo on point always, just posting exactly what we all need to hear every week. Diet needs work, no cheating anymore because that’s my weak point. We need our macros and burning to stay jacked with weights and getting lean while enjoying the lower cal process! All 3 are key. Thanks TEAM FULL ROM!

[@melindamchugh3983]

You are absolutely the best at explaining things. The whole conversation of the body asking systems for energy is gold. Thank you

[@JMDillehay]

Fitness influencers started breaking into my feed back in the fall 2023 when I started seeing Sam Sulek videos. At the time I had no intention of starting a fitness routine. Slowly it got into my head that it was in fact a good idea to start weight training. I’m 42 and hadn’t worked out since the late 90s. Here I am 6 months later, and I’m really into this whole lifestyle. Anyway, I say all that to say that of all the fitness influencers that flooded my timeline, dr Mike is the only one I’m still watching. I’ve gotten so many great tips that have helped in my training. Thanks!

[@drakorez]

20 lbs down. 15 more to go. Thank you Dr Mike.

[@karandeengar]

On week 6 of my diet! Been watching your videos to improve my cut. Thank you!

[@susanwojcickisnicetwin]

Same here, starting week seven.

[@chriscowart8018]

Also week 7 down 8lbs

[@karandeengar]

Awesome! I think I have about 5 ish weeks to go depending on how long I want to cut. Then I'm going to do maintenance for a couple weeks and then go into a bulk.

[@kurtiscleary9759]

Its refreshing too hearr this in a way people who have little expierence or understanding of how calories in vs out. So many people think its just exircise and no matter what they eat it doesnt make a difference they "cant lose weight". Hopefully this is the one that gets through to them.

[@q.c.key7044]

I was stuk in bulk phase for like 12 years until I found this channel😂😂

[@TheWolfeDen]

Cut's gonna be crazy 😅

[@verttikarivalo3693]

@@TheWolfeDen Dude i've been bulking since birth the cut's gonna start anytime now i promise I have high metabolism so i can eat quite a lot and still maintain weight

[@alexbolotin8899]

My name is Alex. And I’m a perma-bulker.

[@bytetacos]

Ok just bought it, current weight at 217. Ideal weight 195. Lets go!! Will check back in 8 weeks

[@antonfilimonov9131]

Hi. How it is?

[@theoneandonly1158]

???

[@wicksavage3459]

Ich want a check back

[@anthonytesta3716]

Went on a Dash diet, plus weight train and walking . Lost 22 lbs in 6 months still going strong.

[@meelvis939]

I lost 20-25 lbs on the Mediterranean Diet in 6 months.

[@pipp972]

I never understood the concept of food deserts until I visited the US. It's tough out there, nothing but trash food everywhere you look and healthy stuff actually takes a ton of effort to acquire (or is super expensive).

[@ianrigby7395]

Really really enjoyed this. Also kinda made me feel validated. I'm 41 now she struggled with my weight all my life. But in the past few years I changed up my diet and made sure to daily physical activity of some description. It's basically your simple diet (the only thing I can't do is weights as I can't get to the gym so I do body weight calisthenics) and it made a huge difference. I dropped from 250 to 170 and it wasn't hard. Yes it's a lifestyle change but it doesn't have to be torturous. Great advice as always, looking forward to seeing the second part

[@Flupperz]

Currently on a 1200-1400 calorie deficit with cardio & weights, you're not wrong with everything that you smell being delicious. Even food I wouldn't normally like as much as I do. People laugh at me when I say I am excited for my broccoli every day now.

[@YourMuvva]

I love this dude man. So straightforward and honest. Also backs it up w science. Cant get any better than that. I love how he roasted the fats lol. Really great analogy.

[@Zx6rBlue]

Ive got a big sweet tooth. So to lose weight I still include a dessert every evening. I swap out regular ice cream for halo top, go for low cal yogurts or jello, pick a chocolate bar that is less than 200 calories. Still losing weight including these foods in the diet, just have to track and stay in a calorie deficit.

[@Gh0s7R1pp3R]

DR MIKE. WE WANT TO GET HOODIES LIKE THIS ONE. PLEASE MAKE IT AVAILABLE TO US

[@becauseifeallikeit0.061]

AGREED! PLEASE!

[@BenjaminDufton]

Me too!

[@nigelbergstrom2769]

100% very disappointed when I tried to find one!

[@user-qj1hq2qu8c]

Yes, pleaseeee!

[@joeschmoe2697]

Ngl I don’t buy merch but I think this hoodie I would get (provided it’s decent quality and not blatantly overpriced)

[@17basszach]

Mike with the rebranding?!? Liking the new intro and music!

[@georgepurcell406]

Did this, with a lot of guidance from you all. Lost over 100 pounds over 18 months in 2021-23. Kept most of it off. Also, once you dial in this approach you KNOW you have a tool to use in the future that will work (doing a 3 month cut now using the same approach.

[@TheWolfeDen]

Congrats!

[@Sahibjeet1000]

Got a denny’s advert while watching this…lol!

[@BarbsCozyCorner]

Watching this while working at home and walking on my desk treadmill. Multitasking for health's sake. 🍀

[@survivethrive2468]

Excellent video dr. Mike! Starting my fat loss journey now. I needed to hear this 💯

[@PhaythGaming]

That simple diet with no weighing sounds like hell to me. I love the process of weighing and consciously choosing foods. To those who don’t, I’m so happy there are options for you!

[@Darkness-n7v]

I've been doing this + creatine for the past two months and change. Results have been phenomenal. And I was able to stop metformin via the creatine. Although I will be pausing the diet aspect for the holidays. But staying active and weight training.

[@cjb.4590]

Dr. Mike I wanna thank you for these videos broski! THEY ARE SUCH A BIG HELP!!! I'm a man who loves to educate himself on the biological reasons, benefits and ways to increase my physical existence in the gym AND AT THE TABLE and you do a DAMN GOOD JOB at educating us on this topic!!! Simply...THANKS!!!💯👍🏽😎💪🏾

[@zaidsayeed326]

Amazing video. Many people should watch. Really don't want to see his gated content, based on how he describes it, but feel like paying into it just to reward this guy for the massive value he provides.

[@binaryvking5008]

Dr. Mike, thank you for putting this together! I do feel like the measuring with fists approach has been mentioned by many other trainers, even in your critique videos. It might be worth giving them some of the credit? Either way, I appreciate what you do sir!

[@Monsieur2068]

Great video Dr. Mike. I started dieting and exercise mid January and have already dropped 40lbs and have about 14lbs to go to hit my goal. Everything health wise has become so much better for me, my snoring has become virtually zero. The core of it all has been just cooking a lot at home and weighing my food, now I have gotten to a point to eyeball it all, and if I do go out to eat it to be diligent when I order, lots of salads with vinegrette's with a protein.

[@aj_bean_gaming]

We should teach kids how to cook at the school. I learnd cooking from youtube like 10 years ago. My whole family of 40 love basically everything i cook, it doesnt matter what. Im obviously not a chef, but i guarantee they would choose my food over any fast food meal every single time. My kids almost always help me cook. They gonna be great.

[@MrCmon113]

You take food and make it warm. I don't know what there is to learn, unless you're making sth specific like sauce hollandaise, pancakes or beef wellington.

[@misterbeach8826]

I was cutting for a few weeks... until I ordered 2 burgers today and a weird apple strudel. Thank you for the reminder. I shall return to the gym tomorrow with an extra hour, squeezing that strudel out of my quads

[@darrenhoang3]

Even if you go over on your calories one day, all that really matters is that your weekly average is where is should be. I always eat big when I go out with friends, but the day before or the next day just eat less than normal to cancel it out

[@GreyRock100]

​@@darrenhoang3 I just make sure my yesrly average of calories puts me in a deficit.

[@Ryush806]

I am an engineer so of course I designed my own diet and ways to track everything. Got some running calcs to estimate maintenance calories etc. Toying with the idea of coming up with a model to predict what my weight will be the next morning based on macros, salt, and water intake. No where near as advanced as RP but it has worked well so far. If I ever get tired of the workload of doing it myself I’ll definitely start using RP. But as an über-nerd I’m having fun with it currently.

[@AnthonyMckinnie]

I've taken a lot of Dr. Mike's advice for training and how to eat, and I'm seeing great results. Thanks, Mike.

[@theblueprintmethod]

Just the video i needed for the summer... thank you

[@aRAsgym]

Yeah, as they say, you cannot outrun a bad diet. It's also extremaly easy to overeat tons of calories with easy accessible highly processed foods of today. Human body is a machine of habit, we can all teach it to eat better, and the gut bacteria will hugely thank us :) Great video!

[@MrCmon113]

I've polled my gut bacteria and they all want sugars and starches.

[@GTSilvano]

Dr. Mike, thank you for the video. It strengthened my belief that I'm on the right path. In February I weighted 308LBs (6ft1' height), started to count calories and eat proper food, removed junk food, with occasional mini-cheat day. Plus gym 3x a week, soccer and padel once a week, so 5 days of intense-ish activity. Currently lost 30 LBs, muscle growth is average, as it's not the goal. The goal is weight loss. Still a long way until I hit 220LBs (6ft1' height), just need to keep grinding this diet and keep up with the gym. EDIT: Forgot to mention that I also implemented Intermitent Fasting and it's fantastic. Glad you post videos for fat f8cks like me and not purely for gym veterans.

[@rohnthom]

I love story time with uncle Mike. Can't wait to see what crazy antics body fat is up to next week!

[@adamkreuz9068]

I don't even need to watch this to know it's about the app. I'm getting it calm down! The last few months i worked on my diet and saw huge results. It's crazy to see how much affect it has. The app will be nice to really hone it in.

[@sxhrgvs]

Just bought the bundle. Looking forward to the next video. Thanks Dr Mike.

[@mariasuncar4633]

Im considering purchasing, how are you liking it so far?

[@alexfafoutakis]

Like the new slide design

[@simchameansjoy3101]

Man, I hit perimenopause and gained 30 pounds in 3 years without changing my arguably super-healthy diet (obv eating more of healthy food). I tried all the “tricks” - no fat dairy (cry), weighing everything, etc. still gained until tirzepatide which is MAGIC and now I can eat half a damn donut every once in awhile so my life enjoyment has skyrocketed. Highly recommend glp-1s my peeps.

[@SPRVLN27]

We got Sunday videos now? Nice.

[@Mark-ks9jj]

Add in hormone optimisation, GLP-1 agonist peptides, metformin (to get your glucose/insulin sorted) to clean eating diet & moderate exercise/weight training is easy, stupidly so.

[@BigQuadsOnCampus]

I’ve been on keto for a month and a bit now… it wasn’t too far a departure from my regular eating habits minus the putting away 5 burgers part. I haven’t lost any weight but it’s chill 🤟🏻

[@superalex2002]

You need the cookbook!! Squawk!!

[@JM-zo5me]

Thank you for imparting this wisdom, Dr Mike!! 🎉

[@JaysMedia9632]

Great advice thank you Dr.💪🏽

[@SE7VENprod]

I lost ~35kg over the course of a year down to around 18% from way up in the 30%s and have sustained new weight for almost 3 months now. Most of this is thanks to you guys at RP, first sumer cut soon.

[@cafeapaka7501]

Okay, love the personification of the body parts to help understanding your concepts - keep this teaching technique- A+

[@GamersAreOppressed-gg6bz]

Great timing

[@titusiberian]

Thank you bro, I'm struggling with my diet and this is helping A LOT!

[@mrs4377]

Lost 21lbs in 8 weeks on my recent cut. Weight training and eating brown rice, veggies, lean beef. Felt great and wasn't that hard to stick to once I decided I was serious this time. Definitely did a deep dive into the video archives for help.

[@mikey-dubs]

This is Greg Doucette level of informative video that’s actually an ad. I did actually think you would drop the diet here. Got me

[@thecoolestcat5078]

Not only I started doing swimming lessons with strength training at the gym, I eat super healthy, and now I feel bad eating a bowl of noodles on my rest day while watching this :D

[@BOSSDONMAN]

I would love if you did a video on tips and tricks in planning weekly meals and reducing overall load needed in the kitchen

[@madhusudan]

My no math, no tracking diet is just to make sure I get 50g protein each meal, some fat, and center carbs around workouts. All whole foods, nothing processed (except whey powder, but I mean no processed junk). Secret is to eat the same damn thing and measure portions. Eliminate variety. You can, of course, change up the menu every few months or so. Then, all you do is use the scale for feedback. Once you have maintenance figured out you can make slight adjustments to go into a slow bulk or deficit.

[@Loiczzr]

Honest question, how do you know you need 50gr of protein ? Also, not sure how correct it is but I have heard that whey protein is not absorbed properly by the body.

[@madhusudan]

@@Loiczzr The consensus seems to be 1g/lb bodyweight (or 2g/kg) if you're training. When I took stock of what I was actually eating I realized I was far, far below that goal, so raising it to 150g, though still short of my own goal of 180g, is much higher than I was getting before. As far as whey, if the pros use it, I'll follow their lead. Of course whole foods, esp meat, is better, but my on budget I use whey and seem to be benefitting from it. (more muscle, feel good during day, less fatigue)

[@a.m.7438]

Been losing weight slowly, but mostly I'm stable with weight. I don't eat excessively, only get 6 hours sleep a night. I do full body workout 30 mins on the weekends. I have an overnight 10 job so I gotta work around that. Diet can be tricky because of my job. I can mess up a day or two and end up eating the freeze dried garbage on the job. I do take my own food to get around it. Just inconsistent. I do eat many pastries but around that and my job, I have a rather healthy diet. I tend to have two main meals a day and they are mostly lean meats+veggies and grains. I don't chug soda or other sweet beverages often and only when I have food. So my diet is mostly static. Not eating lots overall and lifting on the weekends I guess is the only thing keeping me in check. But I'd love to drop these final 20 lbs.

[@frankm9805]

Got your app and going to do a 13 week diet accordingly . Thanks brother

[@can-usa]

Me watching a diet video while force feeding myself walnuts to get into 200+ caloric surplus at 10 pm.

[@robertmullally8781]

The best part is that you say "as of 2024". In your expertise you know how much things can change. So thank you for time stamping this or we would all still be using the vibrating belly belt.

[@chrispapageorgiou1904]

Great guy

[@theOzz13]

About 3 months ago I started eating whole foods, meat/veg/little fruit, aiming for 1 g of protein per lb of body weight. I feel like I'm constantly stuffing my face with food and it is HARD to hit higher than 2000 calories. I could do some more carbs in my macro for sure.. but, eating clean is calorie light vs junk. Desert.. frozen blueberries. Salty snack.. 2 oz of almonds, roasted and salted. Easy to lose weight.. just need to eat clean and you will never go hungry

[@Frank-0007]

Man….. it’s so fun listening to Dr. Israetel 3:40

[@Loiczzr]

Just start by removing sugar from your diet and no soft drinks (soda, fruit juice) no snacks during the day only 3 meals. Then remove seed oil, use avocado oil for cooking and extra virgin olive oil on your food.

[@itsmrpid]

Im trying to improve my diet and exercise more to feel better but mainly to see if it helps with my lower back pain. Being unfit cant be good for it and i dont wanna rely on medication forever

[@michaelvitale8810]

I am doing both and I can confirm it sucks to both add cardio and cut out food.

[@tonu5393]

Keep going with the diet content, only a few more weeks left!

[@syndicategaming1668]

Start working out people. I hated the idea of it before I started, but I can’t go back anymore. I look better and feel amazing

[@Reisshub]

It was time a long long time ago

[@dabnessofp]

The smell of fast food Dr Mike talks about at 14 minutes resonates so hard. My gym is next to a Checkers and when I'm leaving I want that trash so badly while cutting.

[@nitinnair4353]

Could you please do superhero workout plan videos for Captain America, Spider-Man, Aquaman, and Deadpool or Wolverine.

[@sxmNice]

I love your humor

[@JohanFitFoodie]

Definitely agree, daily movement, prioritizing protein and strength training have made me feel my best and most energized aged 36 😊🌄🔥💪

[@TheMarellimad]

I bought the simple plan, it is good literature, but you have to go over it, pretty complete but it is definetly not as easy as plug and play, have to invest on reading and understanding the paperwork

[@SevaIvanov1]

I do run marathons and train for them year around, and this includes high and low intensity cardio workouts longer than 1 hour a day, and confirm it alone doesn’t help with weight/fat loss as I still put doughnuts and pbj sandwiches in me many times a week…

[@MrCmon113]

Depends on your apetite. I find it hard to eat enough to make up for half of that.

[@Alexs-Gym]

Have you done a video on the effects of nicotine on hypertrophy training?

[@estuardo2985]

For me the battle always starts at the grocery store. You will notice that it is mostly the junk food that goes on sale (chips $2 but you have to buy 4 of them=getting society fat) If you don't buy it then it isn't on the menu. Then avoid all the fast food restaurants. I would rather hit up a protein bar or two which also saves time for not having to take a lunch at work.

[@Loiczzr]

Protein bar, cereal bars etc are not really healthy. I pack my lunch everyday, I eat only twice a day, sometimes only once. For lunch at work ( 10+ hrs shift, physical work) I just bring a salad with sea salt black pepper, olive oil, balsamic vinegar, some cheese, 2 slice of ham and some tomatoes. Sometimes a soft boiled egg.

[@estuardo2985]

@@Loiczzr Nothing wrong with a "real" protein bar (see amount of protein versus calories).

[@daverobert6201]

I needed this video !!!!!!!!!!!!!!!!! Thanks

[@ThanhTungHoang-w9z]

thanks Dr Mike

[@-nath-7837]

As a man who's just starting a diet I feel this is worth a watch

[@ObiJakobe]

Changing your diet creates the biggest change to your body. It's superhuman. I cut soda, then dessert, then diet soda, then sweet tea, then most added sugar. Started eating mostly meat, water and protein milk. I felt like Jack Hanma and started looking like him too

[@leodegas7731]

For me, i just use any free app. Im using my old keto app. I scan the bar code or write chocolate chip cookie and the amount of cookies and it tells me my calorie, carbs, protein and fat. I only care about the protein and calorie numbers. I try to go to the gym 6 days a week and work on a body part, do some yoga and walk on the tread mill if I have the energy after 2 to 2 hours work out. I do as Dr mike says, as far as intensity and and rest periods. I've gotten a little bigger, have less fat( according to my cheekbones) but i still weigh the same. Im ok with that for now It works for me.😊

[@Jlundeen]

Haven't watched the video yet, but looking at the thumbnail I'm hoping a diet will bring more dramatic lighting to my muscles and more contrast to my post-editing.

[@silentKeys20]

Dr Mike coming up with the solution to all my life problems as always.

[@trainheartnet5657]

The simplest diet ever: nothing! Weight loss guaranteed!

[@mann8098]

Yeah! It's very popular right now. It's called fasting. Nothing beats it 😂 I'm, serious? 🤔

[@iant8071]

Hi, Dr Mike. Can I please ask you to do a video on your opinion on Eddie Abbew and his beliefs about diets/eggs

[@Zero2Jero]

Idk if its good or bad. A beginner gym goer here. But i lost 15kg in 2 months. With wat doc said. Diet(more protein less junk) + weight training + insted of driving to work i get up 30 mins earlier to walk to work. Hope u guys doin well too. Edit: im nearing my 3rd month point

[@piotrwilczynski6592]

I went down from 82kg to 68kg in over a year. I'm 185cm and I still don't look lean. My resolve to lose more weight broke down, I can't do it anymore. Now I'm eating at slight gain and I'm still miserable. I'm hungry all the time. Eating 700kcal meal with 50g of protein barely makes a dent in my hunger level and I'm back to stomach pangs in an hour. My blood tests are indeed better but my mental health is much worse.

[@luxfux8764]

If you're 185cm, 68kg and don't look lean, you need to gain muscle! Forget dieting down even more, I imagine you're very skinny at that weight. Think about it, even if you lose every molecule of fat, what's left? Skin and bone. You won't look "lean", you'll look like a famine victim. If you start slowly gaining muscle now, you'll actually begin looking leaner, even though you're gaining a bit of fat too. TL;DR - Do a slow, clean bulk, and put some muscle on before you cut.

[@piotrwilczynski6592]

@@luxfux8764 Thanks for the answer. I'm trying to do a clean bulk but it's difficult. It's hard to switch from "number going down" is a success, to being ok with weight increasing. I have also blocking anxiety around gaining too quickly. How am I suppose to know that I'm eating the right amount to gain 100g-200g weekly when my weight can change by almost 1kg day-to-day...?

[@marshmellow33]

I don't know if an autopilot diet like Dr. Mike is pushing will ever work long-term. Keeping weight off and maintaining a healthy diet is a lifelong activity and given the kind of food that's all around us, i think the only way to have a consistently good diet is to learn how to cook and grocery shop. Over the years I've learnt many recipes & cooking styles, found new healthy foods, found substitutes for older foods, developed new tastes, learnt to eyeball macros and calories and more. It takes all of those things you learn over 1-2 years to be able to consistently maintain a nutritious diet in all circumstances, even when life gets hard or you can't follow a given diet plan exactly. Eventually you can adapt to a wide range of ingredients, time constraints, tastes, macro splits and that's when you have a rock-solid strategy that can withstand all the changes of life. It's a longer journey, but given the kind of adversarial food environment we live in with so many temptations, it's the only sustainable way. TL;DR i think you have to learn to cook and plan or improv meals yourself to be able to reliably maintain a good diet over years & decades.

[@F0r3v3r96]

I started my died 2 weeks ago ( stoped drinking beer , was drinking 2-4 beer's of 66cl daily ) now I drink a max glass of wine ) , I watch what I eat & I don't really eat aloath , got my self some proteing pouder for when I'll start traing ! go , go Mr ( Dr ) Mike 1.83 min 4bil inc ! :))

[@joshtalksaboutchriatianity]

If you have a really big appetite like me you’ve got to eat lower calorie dense foods so you can eat higher amounts of volume with in your caloric deficit

[@trainyoumust]

Awesome rhythm good job Scott ❤