Phasic Dieting | JTSstrength.com

Dr. Mike Israetel explains how to best use a phasic structure for your diet to work in conjunction with your training:
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[@auldgitgymsurvivaltechniqu9999]

My absolute #1 go to guy when it comes to training! Don't ever change Dr. Mike.

[@4524brown]

I voraciously consume any media containing Dr. Mike. It is blatantly obvious that this guy knows his shit.

[@FalafelManiac]

Dr. Mike is brilliant. Thank you. Please more videos exactly like this. And I love the organized text popping up on the screen to keep us engaged.

[@gilesrichardson2134]

My thoughts exactly perfect length for the subject matter and content!

[@gilesrichardson2134]

Anon Ymous Yup because steroid use refutes logic and scientific study. If you stay this close minded because someone uses PED's you're gonna miss out on some great advice. Guess Ed Coans a dumby too who just got by on roids....

[@gilesrichardson2134]

....Jesus are you really this hive minded if you think 1 person has all the answers have fun not getting the results you could if you applied some logic reasoning and experimentation to your training. Specifically what can be debunked out of this video i'm incredibly interested at this point since you seem to know it all.

[@FalafelManiac]

Although Dr. Mike has a lot of muscle mass, you are misguided to assume it is the product of PEDs, rather than years consistent training with dialed-in nutrition. Unlike most in this industry, he analyzes the literature on sports nutrition, exercise science, etc. and produces advice based on that evidence in combination with practical experience.

[@deretano_fondelli]

I guess this "renaissance periodization" is a big waste of money then

[@1674-q4o]

Sometimes when Mike blinks, he feels the pain of the loss of an entire civilization light years away.

[@BuLLGotcha]

HAHAHAH

[@Billg0615]

Awesome vid! I think there is a typo at 4:15 ish. I think it's supposed to say hypercaloric (caloric surplus) and not hypocaloric (caloric deficit) when in a mass phase. I think Mike says hypercaloric. I just wanted to point it out so there aren't misunderstandings.

[@moona5454]

thank god someone said that cz it gave me a mindfuck for a second then i said for sure its a typo lets check the comment section and here you are :D

[@erikec67]

It's cracks me up how often powerlifters will bulk during the peak. Guys, you aren't building muscle at this time, most of the surplus is going to fat. Then they cut during the hypertrophy phase, which means they don't have a surplus to actually build muscle. The biggest misunderstanding that new powerlifters have is thinking they are building muscle during the peak because they are able to lift heavier weights. It's your CNS becoming better at handling the heavier weights, not your muscles getting bigger. Your muscles get bigger when you increase the volume and reps, that's when to bulk. It becomes an endless cycle of gaining weight and losing weight without actually ever building muscle.

[@jrg305]

There is a fallacy that everyone believes you maintain muscle during any weight loss. Maybe in beginners, but people watching these videos are just gaining and losing muscle as they change to hypercal or hypocal diets. The body just keeps a certain proportion of body fat relative to your frame size. You have higher amounts at higher weights. You can't maintain all your gains at lower weights. I've done this a number of times. I'm stronger and can do more volume at high weights e.g 184 lbs at 5'10". I'm lean and look good in pics at 175, feel healthier and can actually run, but I'm weaker and can't lift as much. There is no magic diet or phase. This shit is the same old stuff years and years and people are still trying to find the holy grail of training technique.

[@rmjoumaa29]

Wow. Such a clear and concise way of cutting straight to the relevant information and making it practical without all the fluff. Excellent.

[@SamMcinturff]

I'm really blown away by the quality of all the content on this channel. It's really helping me to take my training to a new level. Thanks Dr Mike and the rest of the Juggernaut team!

[@JamesSmith-cm7sg]

Thanks Mike. So hypertrophy phase raises TDEE higher than strength phase? Even though your lifting heavier? Do we know what kind of energy is required to recover from CNS / strength work?

[@christophernicolai1517]

Da Do sleep. The answer to your question is sleep.

[@christophernicolai1517]

Da Do also my understanding of this video is your TDEE will be determined by total volume. So sets x reps × weight. Not 100% sure about that one though.

[@captainblando]

I want the answer too

[@Postermaestro]

Definitely done the massing diet + strength block. Don't do that.

[@bmstylee]

This stuff is so helpful. Programming is easy compared to nutrition. So anytime Dr. Mike speaks I tend to listen. It's obvious the man knows what's what.

[@NabilBreda]

This channel is gold!

[@will227inyoface2]

DhockerMikeshretelhere

[@IheartLBing]

Dr. Mike, quick question about your final thoughts on keeping body weight/size the same during the Strength/Peaking phase. What about athletes that cut 10-15 pounds for a competition right before weigh-ins. Could you argue that decrease in performance in competition could be not only attributed to nutrition going into the weight cut but also a lack of familiarity with the body at that weight?

[@aarongranum8635]

Wow, no bullshit trolling steroids comments. JTS audience is legit.

[@jrs1boom920]

This guy is awesome. Quality information

[@RonnieLunn84]

As I enter into a maintenance phase trying to get my strength back up after 30 lbs of weight loss, this was very timely for me. Great video!

[@ninjafukwan7]

This is how you explain things !!! Good instructor/teacher !

[@letlapafly]

Are the recommendations the same for pure strength programs like the texas method?

[@acrobaticassault]

Awesome, thank you for this 🙏

[@aznericxD]

i always feel ahead of the game after watching these XD I've searched a clear answer last year on my cut. I'm glad i see this sooner rather than later now that i'm on my 2nd cut. I came into this video thinking it was going to be about how to transition from cut to maintenance and then to mass but this topic is so much more helpful.

[@toon2792]

In a larger multi-month structure, would it be better to plan cut-bulk-strength-peak or bulk-cut-strength-peak (maintaining bw at strength and peak)?

[@JuggernautTrainingSystems]

Would depend how lean you are already. If you're lean, bulk first, if you're fat, cut first.

[@MasterDwarf]

Perfect timing for this. Thank you, as always, fore great content.

[@marquisarchibald6623]

This is the first video I have seen from this channel, and I have to say it was outstanding. Instant Sub

[@Michael-yk5pk]

What a fucking legend.

[@Borderbeach]

When are the other bodypart hypertrophy guides gonna come out?

[@LordTori]

Hey there - I am trying to lose body fat but also strength train. I guess should I be doing the peaking or the high volume? Also - can you explain to me what strength/peaking looks like in a gym? I am doing about three sets of four exercises each on a certain body area with heavy weights. Is this “strength/peaking” or “high volume”? I’m a 29 year old female. Thanks!Tori

[@jennahawk12]

Just dropping a note here to let you guys know that there's very few good resources for vegan, plant-based powerlifters and weightlifters. Our plant-based diet is amazing, it clears my skin, saves our family money, is a great influence for my kids, great on my digestive system, pretty much great all around. But it is super hard to get enough calorie intake and protein to sustain my lifting goals! I actually called in with this question to mind pump podcasts and they told me to eat more meat. Not the best answer I was looking for.

[@hossskul544]

love working out, love to lift, eat meat and a variety of vegetables, however this is too complicated and too much inside language that normal people don’t understand, you shouldn’t have to be Certified instructor/nutritionist to simply lift some weight and gain great muscle or maybe this video is intended for people who are trying to enter into strict competitions that have to know all of this nomenclature .

[@dylancoo5133]

KZbin should have the fitness channels divided into 2 sections so it’s easier to know who to trust to listen to. Those who have credentials and those who don’t. Mike should be the chairman for the former.

[@Biolo-G_KJ]

But doesn't most research state that keeping your strength during a cut is better for keeping muscle then more volume during a cut.

[@RS_91]

What about phasic dieting for daily undulating periodisation? Where volume and intensity are being rotated with peaking taking place every 8th week

[@reycastillo1861]

Dr. Mike

[@captainblando]

Def not a one size fit all,is.Greg Doucette gained weight to beat world record bench press

[@TIger-jd8zf]

This channel is great. Is there any video gaining muscle for age 50+? Thanks much.

[@ilyasazanovme]

Dis dude haz smarts

[@NaMaikaTiHandlea]

been looking this info for nearly a month...only for youtube to randomly spit it in my face when i almost gave up.

[@kylesunfit]

Excellent information, unparalleled by any other fitness 'guru'

[@gamerchristina1079]

💪💪❤️❤️‼️

[@ChristianDurusTelamon]

This video came out at the perfect time and explained it very well. Thanks for sharing!

[@nashtrall]

Brilliant video! I was asking myself this question just two weeks ago! Thanks :)

[@gpaula2232]

Listen to Mike --> Get Results

[@barnabaschun9514]

great vid! seems like common sense but it was good to have the ideas reinforced with good explanation

[@gabrielmonteiro2718]

Dude, my biggest dream is to have seen this video before my last strength block

[@JohnPatrickGallagher]

Love this, I have been searching for this content for a while!

[@richmorris5763]

This was confusing.... if I'm cutting more reps if I'm bulking more weight?

[@JustinAnthonyHamilton]

Nope - more volume if you are cutting or bulking.

[@anselmoufc]

This is the more clarifying video on diet+ training I have seen in years. Thanks, Dr.!

[@jamescowan1313]

So broscience was right all along? High reps and volume for cutting.

[@Transition475]

50% facts 50% magic 100% results

[@FalafelManiac]

I get what you are saying, but according to broscience, they intentionally do very high reps and light weights...probably like a lot of metabolic work 15 reps plus. Dr. Mike is suggesting focusing on standard hypertrophy work (maybe 8-15 reps) rather than working in a dedicated strength block in the 3-6 rep range for example.

[@jamescowan1313]

I wouldn't bother generalizing an entire population's preference on "high reps" but 8-15 is typical for a bodybuilder. Not to mention, rep ranges aren't a great definition of volume. If I'm doing 10 sets of 3 with my 8RM with only 15 second rest intervals. That's high volume and hypertrophic. Regardless, I get your point. My comment was mostly sarcastic.

[@cellardoor8943]

i don't think 10 sets of 3 is hypertrophy training...sets of 6-10 reps with 65%-75% is hypertrophy for strength athletes.

[@Billg0615]

On a side note, what about dieting at the end of a phase, say a deload? Just curious if the reduced volume would still elicit muscle gain/ fat loss like that of say your overreaching/previous week or if maintenance would be smarter with the reduced volume. Or does it pertain more so to the overarching goal of the phase? Or am I overthinking this way too much? lol

[@rudimentaryschizo2799]

this has been a question of mine too.

[@boxerfencer]

What do you think will happen if you're eating hypercalorically and then decide to reduce activity by going into a deload while continuing to eat the same?

[@Billg0615]

Well, if you eat the "same", you would gain excessive weight. But that really isn't the question. Hypo, Hyper, and Isocaloric diets are all relative. In other words, if you burn 4000 kcal a day and eat 4200 kcal, its a hypercaloric diet for that day. If you only burn 2000 kcal a day due to a decrease in activity, but eat 2200 kcal, its still a hypercaloric diet. What I'm trying to say is, in a deload, is it still worth eating in a hypercaloric diet RELATIVE to your activity because of your body adapting to the stimulus you have provided it with, or not because your activity is so low that your excess intake is going to go to mostly fat. I would guess the first, but figured I should ask.

[@georgemarkaryan6941]

Deload is a low volume (micro)phase, therefore maintenance would be optimal diet-wise.

[@Billg0615]

I'm not entirely convinced of this, at least for a relative hypercaloric diet.

[@SuperSaiyanPhysique]

So simple. Amazing. Thank you!!

[@blakebiddy36]

Excellent, as always

[@jon7159]

this is so simple yet so brilliant. excellent information, thank you!

[@brandonprice4846]

I Crossfit 5-6 days a week, and our box programs strength cycles about 3-4 of those. I'm on Maintenance (9-10% BF) and am about to go into Massing. Do you suggest adding high volume accessory training to my Crossfit regiment for MASSING? TIA!

[@reconteam91]

The Neil deGrasse Tyson of bodybuilding. Kudos.

[@rackjussian3898]

B MC strength training

[@mji1967]

fucking awesome video

[@l3monpig]

Wow that was awesome easy to understand info, thank you.

[@sabertoothwallaby2937]

What doesn't he understand.

[@iconz116]

Amazing and informative as always.

[@wendymarquez3702]

I'm a fitness enthusiast. My goal is to gain muscle and as much size as I possibly can. However, I don't have any goal to compete in PL, WL or on a stage of any sort. What is the benefit of the peak phase for me other then to test my strength and my 1RM? and is 3 weeks sufficient time before deloading then getting back to Hypertrophy?💪🏼

[@187brokeN]

Wendy Marquez if you are concerned with hypertrophy only, peaking or testing your strength is never necessary .

[@wendymarquez3702]

Dennis Aydogan Thanks! I appreciate the response👍🏽

[@josephtripi1973]

great video. concise and informative.

[@MrMarmur40]

3:13 he sounded like Jack Black there

[@lucast.carvalho1104]

Dr. Mike sent me here lol

[@theylivewesee1674]

dr. Mike > Mike Chang

[@BigFred458]

I was a bit surprised by the higher volume while losing weight. I have heard most recently (from other sources) that you want to lift heavy while trying to lose body-fat and the heavy lifting at a lower volume or the same volume will signal the body it needs to maintain muscle mass. While I do see the CNS component, I actually am not 100% convinced that training heavy is training the CNS to greater efficiency or to come closer to potential strength. Nor am I convinced that training heavy does not trigger muscle growth unless a persons genetics are extremely non-hypertrophic [ want to say endomorphic]. One observation that throws the CNS/Hypertrophic model off for me is that when a person loses body-mass, he or she will usually become weaker and may never re-gain the strength until he/she put the mass back on. In general greater mass = greater strength [ in general- there are specific people this is not true, however I believe those people have other genetic advantages e.g. tendon strength, ability to coordinate all the muscles better to perform a lift, etc.]. Strength goes up with (1) training and (2) anabolism and finely (3) technical accumin in the lift aka practice, practice, practice. Anabolism is maintained by the process of "eating" and in strength sports anabolism is in a general way equated with greater strength. For the historic power or strength athletes you have (1) natural strength base [muscle/tendons, insertions, build] (2) lifting, lifting, lifting (3) eating, eating, eating. That anabolism is not consistently muscle gains but seems to be both muscle and fat [ in some more muscle, in some more fat], but that anabolism is seen in all great strength athletes competing at the top of their weight limitation or just at top weight if open lifting.

[@Huanglin1234]

agreed. I just lift the same way when dieting down and try as much as possible to retain strength, so that when I start eating at a surplus, the muscle and strength will come back faster and I'll get better than I was before

[@jarilo8639]

What about a recomp where one bulks 4 days a week and cuts 3 days a week? I'm assuming stick to volume training?

[@JuggernautTrainingSystems]

I think what you're talking about is maintenance.

[@jarilo8639]

Maintenance implies you are eating the same amount of food. When you are recomping you are basically doing a mini cut and mini bulk every week. It technically is long term maintenance. But doing a 4 week bulk followed by 4 week cut is also long term maintenance no?

[@jrg305]

Jarilo the average of what you are talking about is maintenance.

[@SimonChango]

The idea of bulking 4 days a week and cut 3 days a week is misguided. Your body does not work on a daily basis and is what JTS is getting at. You'd be on average maintaining over a given week, kind of just spinning your wheels.

[@catherinekwon2908]

This is amazing. Thank you!

[@LegendaryHirsch]

Fantastic video

[@ytteq5882]

Great Video

[@Fenetikmusic]

Perturbation..

[@lomias]

Brilliant!

[@Orchy500]

If you're a beginner, one year in to regular barbell training, is it possible to cut fat and build muscle in a hypertrophy phase? Or should I forget the fat loss (mainly just belly fat) and build muscle first?

[@ciscokidcspf]

Orchy500 you gave yourself the response you needed, while it maybe be possible to recomposition in the first year, your better off just trying to gain as much muscle as possible, and reduce body fat and body weight down the line once you've built maximal mass in that first year

[@Orchy500]

Joseph Francisco thanks man much appreciated, will continue in surplus then drop to maintenance during strength phases

[@Enviouslordshaxx]

Keep in mind, spot fact reduction aka "losing it from the belly" is physiologically impossible. The only way to decrease fat in one area is to decrease total body fat. You can't make it pull more from a certain area no matter how to train or what you eat or what you take.

[@Orchy500]

Thanks Wrex, yeh I appreciate that's the case. I only mentioned it to explain that I'm not really fat or anything, just not as lean as I would like to be. Going to ignore it for now though and keep at maintenance or mild surplus until I'm happier with my numbers, then switch to a strength maintenance & fat loss program

[@williambrown7437]

Track your lifts, most likely you are still making large increases on a regular basis you still fall into the news lifter category and can lose small amounts of fat and gain muscle on a slight hypocaloric diet. Is that the best approach? Maybe, maybe not, but it is possible to achieve just depends on your goals.