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/hypertrophy

[@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😢

[@stevelee3144]

Bulking for 56 years, thanks for the great info😢

[@dmills5755]

😂😂😂 me too bro

[@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

[@cat-le1hf]

That's gonna be me huh. I've never even been a little bit fat after gaining 40lbs I thought I might look chunky, but I still look like a normal sized guy? Gonna try to do 80 weeks, at least to the end of the year.

[@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😂)

[@Reisshub]

Unfortunately I've been bulking for 29 years

[@Samy-xt7nu]

As long as you lift it really dosent matter.

[@coreydw1]

#bulklife

[@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!

[@williamfguile7660]

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

[@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.

[@jamieknight2139]

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

[@nicholasmartinez6043]

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

[@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

[@G9bows]

Always the highest level content ❤

[@samuelcarlos5210]

Thank you for this video, its just what i neede right now, its really great to think that no matter the situation i find myself, i can still count on RP videos to guide me

[@vizo309]

Thank you Dr. Mike .

[@yvonneharris9876]

super helpful, thanksDr. Mike

[@bubba_sawyer]

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

[@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

[@111stevedave]

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.

[@mitterben]

Goddam. I really needed this! Thanks, Dr. Israetel!!!

[@zeroman614]

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

[@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😂)

[@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 🤜

[@TheMichpoulin]

Holy hell was this a good video, and great timing as well. Thank you kindly. I laughed so hard listening to this I had to stop my workout, which wasn't the worst thing in the world, as the advice is solid. Now back at it, then rest for a few days to recover.... and a few weeks of cutting this bulk that went a tad too far....

[@EmersonMastros]

I need a compilation of mikes best analogies animated.

[@marc09969]

ending the bulk, nice timing of the video

[@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!

[@cymbal-tom-smasher]

I needed this video like 2 years ago

[@ImGroot1980]

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

[@marcmcphee]

Notification squad reporting for duty!!! 💪🏋️❤️

[@user-nb5qz7ls2d]

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.

[@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.

[@JoshMars_]

Great info as always including the stuff about the dictator.

[@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?

[@kylemckinney_22]

Please do a video on cutting like this

[@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. :)

[@brandonhoag]

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

[@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!

[@Perun.Tha.Unvaxxd]

*currently in my off season and have been so since January 15th.* *Will start my pre contest prep June 2nd until August 29th as my contest is Sept 4th Labor Day* *everything seems to be just fine* *Sleeping well and eat 3 meals plus 2 or 3 shakes a day.* *Planning to compete at 177.5 lb and currently floating between 185 and 190lbs and I started this deal at 167lbs* *Abs are clearly visible,vascular everywhere with an overall aesthetic shape to my physique* *THANK YOU SO MUCH FOR THIS INFORMATION AS IT TEACHES ME SOMETHING NEW*

[@mandolorian9893]

I’ve completed my 30 year bulk. Now it’s time to shred

[@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.

[@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....

[@condoriris6286]

I’m living theses signs now.

[@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.

[@mettaalpha8551]

Also what rep range should you stick with when cutting on bench press

[@creativetraininghacks]

Been there, experienced all of that 😄

[@Mikey__R]

Pluto will always be a planet to me.

[@bunny2chandu]

Nice

[@YMESYDT]

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

[@deinse82]

This is all well and good. I wanted to see the picture in the thumbnail though. That's the main reason why I clicked the video. In fact, I was hoping you would be discussing that picture...

[@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?

[@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.

[@toemass202]

12:10 "But at least I'm getting fatter!" I rofl'ed😂😂😂😂

[@ogfit5448]

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?

[@Vintage_van_Gogh]

7:27 Hi! You just made a comment about being hormonally in a position to gain muscle at 25/30% bf... do you have a vid that explains what that means and what happens when you are heavier? Thanks!

[@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

[@sniktythwip5524]

Great vid as always. But can we get one where Dr. Mike gives the same info but a la Jeff Foxworthy? “If you wake up in the middle of the night with meat sweats… you might be bulking too long.”

[@seranonable]

Dr. Mike... do you need to do a maintenance before a mini cut? If so... how long should the maintenance be?

[@RDS_Armwrestling]

A few weeks at least.

[@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 . 🤦🏻‍♂️

[@Tomwrigley83]

I’ve been bulking since July 22, currently in a diet phase about 3 weeks ago till end of May. Would you recommend maintenance after that for a little while before bulking again? Also do you eat more on your training days and cut back a little on rest days?

[@RDS_Armwrestling]

You can maintain for a few weeks before increasing calories. I eat more on training days and less on non-training days, but I'm in a sort of maintenance phase at the moment after bulking for a few months.

[@Tomwrigley83]

@@RDS_Armwrestling yeah I think I’ll stay at maintenance for a few weeks (maybe 4 weeks) then I’ll slowly increase Cals for a 16wk new bulk phase, how long do you bulk for or how do you manage your cycles?

[@breakthecycle5238]

NUMBER 3! PLEASE YALL HEAR ME OUT! I've been doing low dose sarms cycles and I decided to try drinking a HALF GALLON of whole organic milk per day as an experiment. Number 3 and his explanation is exactly what happened! I could only endure this for 2 weeks bc by the end I was having trouble breathing and sleeping and I felt like I weighed 800 lbs. I'm 5'8 175 on average. My work outs suffered greatly bc I couldn't breathe normally. I went aggressively keto after that and felt like fukin beast mode. Now I get all my extra calories from half n half spiked w 50g of protein with each meal. YOU DONT NEED THE CARBS!. I sleep much better low carb also. ❤

[@domepiece11]

Get a sleep study done. Make sure you don’t have sleep apnea. If you do, you will have way more energy with a CPAP.

[@solarnewborn]

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

[@domepiece11]

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

[@MostlyCloudy]

That was me after the holidays 😅

[@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.

[@mrpablomx]

I’m done with this bulking and cutting BS. I’m getting Ab Lipo and keeping all my Gains

[@jgoldian47]

way to keep it real mike lolol

[@callanhutchison1871]

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

[@t1az2z]

Ой про царя в точку! Как всегда спасибо дяде Мише за кучу полезной инфы!

[@tonystephengrayson]

I've been bulking for the past 3 months. I'm growing for sure, but I'm somehow slightly leaner. I've put on 6lbs in 3 months so I'm not complaining. I guess I'm not quite at a high enough calorie surplus...even though I'm eating much better and having 2 mass gainer shakes a day.

[@epicvids9557]

You sound like you’re doing it just right. 2 lbs a month is plenty. The less fat you gain, the longer you can bulk.

[@chrisvanbuggenum871]

When is the app coming out Dr Mike?

[@RenaissancePeriodization]

In less than two months! - Dr. Mike

[@chrisvanbuggenum871]

@@RenaissancePeriodization I'm a cyclist turned runner turned gym enthusiast. I need the help from the app so i don't waste my time.

[@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?

[@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!!

[@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.

[@ncself]

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

[@Gamingwithgleez]

So my 6 year bulk is too long?

[@BigHit9922]

nice

[@bjbettinson8412]

are there points in a cut where you would also run into points 7 and 9. I understand that with less calories and a lower body weight it will be hard to move the same weight but are there points where it’s expected to have worse pumps, mind muscle connection, ext.? if so what steps should be taken to try to counter act that

[@bobby_bounceback]

that usually happens when your body is depleted. You can help those by having a refeed by having a calorie surplus for a day.

[@TheGaryChandler]

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

[@somerandomgamer1260]

i definitely overbulked in my quest to bench press 365. it is painfully obvious to me. but this video describes so many of my symptoms perfectly. I am a fat fuck dieting is hard af for me im eating only protein and vegetables and i am losing weight so slowly.

[@drip369]

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

[@shmurfy4971]

Dr Mike, after cutting for a few months and desensitising to fat loss, is it better to bulk before cutting again or do something else in order to resensitise to fat loss? (active rest/maintenance etc?) Currently around 75kg and 20-25% bf

[@JoshuaKevinPerry]

keep cutting homey, or do a 4 week of eating your normal bmr, then back to cutting

[@Yugo5300]

@@JoshuaKevinPerry normal bmr? You mean maintenance, right?

[@JRBardown]

@@Yugo5300 yeah maintenance between cuts is usuallly what RP suggests

[@Yugo5300]

@@JRBardown yeah true, but that’s a lot different from normal bmr. 💪🏼

[@seeslotrun8574]

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

[@jimbo9313]

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

[@MrShadow116]

So… I’ve been bulking for 42 years.. what should I be looking for?

[@landerval7882]

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

[@BassMan77]

Bulked 17 years, now in my cut phase 😂

[@scenicshoots]

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

[@burningchrome8622]

amazing thumbnail

[@BrysonPrice]

13:20 this part 😂

[@thelastMaster100]

This is good to know. I'm not over bulked! I'm just fat....

[@NewGrow-kb1bg]

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

[@JuicedMoose]

I'm on the permabulk 😮

[@swiper1131]

I bulked about 2 years ago for 6 months and went from 235->275 (been maintaining that for like 18 months now...) boy howdy I feel like I made a mistake. I was 510 lbs in high school and was always hungry.. even now, after bulking and holding maintenance for 18 months, the day I start dieting.. I'm starving the next day lol hopefully I can get back on it haha

[@epicvids9557]

You should probably bulk slower next time, milk those gains. Instead of gaining 40 lbs in 6 months, you should gain more like 40 lbs in 2 years.

[@bobbyhillthuglife]

On the flip side... I have been cutting for a fair while, and I am absolutely freezing all the time, even when it's warm out. Is this conversely a sign of over-cutting?

[@taylortait1]

Yes. He'd suggest a 16 week maintenance phase before cutting again.

[@awesome369]

What about maingaining

[@calnoble4651]

Lol I am an accountant and my lower back is killing me. Been dealing with sciatica for years that I thought was squatting too heavy. Been trying to lose weight lately so hopefully I am just over bulked

[@maplz9314]

man that gas station story was a wild ride.

[@Samy-xt7nu]

Doctor mike is there optimum carbs to fat ratio?

[@a_pet_rock]

You should check out their playlists on dieting from a year or two ago. They usually recommend flat grams of protein and fat based on your bodyweight and then fill out your calories with carbs.

[@Samy-xt7nu]

@@a_pet_rock thanks