00:00hey folks Dr Mike here for Renaissance
00:02periodization and I have the top 10.
00:06best ways for you to make sure you stick
00:10now we have another video later with the
00:14other top 10 on 11 through 20 anyway of
00:19tips so please stay tuned for that one
00:21but here's the thing
00:24this video assumes that you either want
00:27to start a diet or you already have
00:29maybe you've done a few
00:31and it's not going to tell you how to
00:34build a diet specifically you could
00:35probably surmise it from here we have
00:37loads of other videos on that we have
00:40the RP diet coach app which for like 15
00:43bucks a month can build you a diet
00:44exactly to your specifications keep you
00:46on track remind you about meals all that
00:50this video here is for that extra layer
00:53of knowledge that typically only coaches
00:56it is the knowledge of
01:00mathematics and application of how to
01:03build a diet you could do it a bunch of
01:04different ways of how to execute a diet
01:06you could do a bunch of different ways
01:07of how to execute your lifestyle there's
01:09technically a lot of correct answers
01:12but some of those correct answers apply
01:15less often than others and if you just
01:18do a random effective diet it could be
01:21ineffective for you the way you apply it
01:23could be ineffective
01:25so just like let's say you're in some
01:28kind of real life version of a first
01:30person shooter game where you shoot
01:32demons and then you know the guns are
01:34all laid out which gun do you pick uh
01:37all the guns shoot bullets so there's no
01:39wrong answer but depending on the
01:41mission and the level and kind of weird
01:43snake demon with dildos coming out of
01:45his head that you find one of the
01:47weapons may be much more appropriate
01:48than the other and you wouldn't really
01:49know which one was good unless you had
01:52played the game a few times in the game
01:53of dieting so to speak myself and our
01:55team of coaches here at RP have played
01:58like I don't know hundreds of thousands
02:00of times and we found out a ton of stuff
02:02that works and a ton of stuff that
02:04doesn't work as well so I'm here to give
02:06you that inside scoop so if you yourself
02:08are embarking on a fat loss diet if you
02:11have clients that embark on Fat Loss
02:12diets all the time or you're about to
02:14start coaching your clients there are
02:16really good ways to do things and there
02:18are other ways to do things that are
02:19totally fine may not work out as when we
02:22have to be wary of them so
02:24these tips are going to try to keep you
02:26more on the straight and narrow increase
02:28your probability of success that's it
02:34there are 10 of them so there's a lot to
02:39you want to choose the right size for
02:46that means how many calories are you
02:49going to remove from your regular diet
02:51in order to lose the amount of fat that
02:55now if you just took one pass at this
02:57question intellectually you could say
03:00like well I want to lose a lot of fat so
03:04what's the most I could safely do there
03:07is a number for that for every
03:09individual a little trial and error I'll
03:12but the thing is what is safe
03:15isn't really sustainable and you want to
03:17be able to sustain your efforts through
03:22of the diet to actually reach your goal
03:28it is actually a true statement that
03:31with the security protocols they have in
03:33going to Navy SEAL tryouts as long as
03:37your doctor approves that you're healthy
03:38is actually pretty safe
03:42you're not gonna die
03:43but is it sustainable is it by
03:46definition for almost everyone it's the
03:49opposite of sustainable you might not
03:51last a few minutes never mind a few
03:53hours or days or the whole selection
03:56so you don't just want to pick a calorie
03:58number randomly out of the Hat too much
04:00is too much and you'll fall off the wet
04:03on the other hand you could say Okay Hey
04:05listen let's Okay I heard you
04:08I'm gonna pick a very small deficit to
04:11go real slow and steady and at first
04:14that looks like a good idea
04:16it really does a small deficit is easy
04:21you won't be unsuccessful with it in a
04:23straightforward way of just burning out
04:31people get less success with a very
04:35because they reach the following problem
04:40week after week after week they look at
04:44they try to note how they feel they see
04:48and not much is changing I mean
04:51technically you're losing a third of a
04:52pound a week or something you barely
04:54feel it in the diet fatigue-wise you're
04:56not super hungry but how do you supposed
04:59to how are you supposed to motivate
05:02if kind of nothing's happening
05:04right you imagine going on a road trip
05:07somewhere like you got a like a crazy
05:09you know death metal slash Punk slash
05:12electronic music concert in Chicago and
05:16you're leaving from Indianapolis what is
05:18that like a two and a half hour three
05:19hour car ride that's called two hours
05:22well you thought it was two hours so
05:24you're pumped with your friends let's go
05:26you're in the car putting whatever
05:28demonic music on the you know stereo
05:30that you listen to and then one of your
05:32friends is driving at 10 miles an hour
05:36and you go dude what are you doing and
05:39I want to be safe want to make sure we
05:41get there right fellas Safety First
05:43don't want to burn out the car or you
05:45don't want to get us hurt in an accident
05:46you're like right good thinking good
05:50idea now that trip is going to take two
05:54about six hours into the trip most of
05:56the people in the car you're like fuck
05:58that get me out I'm just gonna walk home
06:00because my house is right there we
06:02haven't gone nowhere
06:03so slow diets in much the same way tend
06:07to burn people out because they don't
06:09show them anything their motivation can
06:13which is why a good start for most
06:16people is somewhere in the middle
06:18between really way too fast and really
06:21way too slow because both things exist
06:23what that means practically is a deficit
06:26of you trying to lose something like
06:29half a percent to one percent of your
06:33current body weight per week
06:40let's say you weigh 200 pounds
06:43and that means that if you lose at half
06:47percent per week that's a pound per week
06:50that roughly corresponds to a 500
06:53calorie deficit from your current diet
06:55500 calories missing in some form of
06:59exercise increase activity increase and
07:02usually mostly food reduction
07:05on the other hand if you're on the top
07:07you're going to lose about two pounds a
07:09week and that means you are going to be
07:14of weekly weight loss goal and that's
07:16roughly around if you do the math uh a
07:20thousand calorie per day deficit
07:22a thousand calories per day so if you're
07:25eating three thousand calories normally
07:27to maintain your weight of 200 pounds
07:29you could be eating 2500
07:31calories potentially or even 2 000
07:34calorie potentially in order to get to
07:35your goal both are totally fine answers
07:38and there's a lot of wiggle room
07:42the wiggle room is something you decide
07:44when you're actually doing it and what
07:46you want to do is get a combination of
07:48two things one sustainability you gotta
07:51feel pretty energetic pretty good no
07:53crazy sleep loss no crazy Cravings at
07:55least in the beginning
07:56and two you got to be like wow like I
07:59feel like I'm eating less food I feel a
08:01little lighter day to day
08:02and after one two and three weeks the
08:04weight is steadily going down as
08:06predicted as long as you can check both
08:09generally speaking you're really good to
08:14tip number two is to make sure you're
08:16doing a good job balancing your activity
08:19slash cardio and your food intake
08:23because it's very easy to look at
08:25deficit and think okay I'll just cut all
08:29my food down by 500 calories and then
08:31hit that I won't change my activity at
08:35it's also easy to think the other way
08:36around where you say okay I'm going to
08:39exercise for 500 more calories per day
08:41I'm going to change nothing about how I
08:43eat and that's going to be totally fine
08:45too and again just like I said at the
08:47beginning of this video
08:49technically on paper without exposure to
08:52the real world both of those are valid
08:56options there's nothing wrong with them
08:58on paper which is a lot of white people
09:00who start and do diets and then don't
09:03have a lot of success or any success
09:04with the process they don't lose the
09:06weight that they want
09:07they end up thinking well like I fucking
09:10cut the calories like the stupid
09:11textbook told me to but the stupid
09:14textbook might not you might not be
09:16reading the right textbook and it might
09:17not be telling you everything about what
09:20about balancing that two-factor equation
09:24there is a better way to do it and here
09:29find yourself a level of physical
09:31activity that is sustainable
09:35ideally something a little bit higher
09:37than what you're used to
09:38a lot of times step trackers can do a
09:41real good job with this where you look
09:42at your step tracker you also have one
09:44on your cell phone and if you're walking
09:45about seven or eight thousand steps a
09:47day you think okay that's nice let me
09:49bump it up to a minimum of 10K steps per
09:52if you wanted to do a ton of cardio you
09:55could but that takes up a ton of time
09:57and it generates a ton of fatigue and
10:00cardio is a really hard for how not many
10:03so what you just want to do is do a
10:05little bit more activity than usual but
10:07not a ton more maybe 12 10 to 12K steps
10:15the next thing is to go on the internet
10:17and find out how many more calories per
10:20day at my body weight is this increase
10:22in activity burning and that's usually
10:24something like about 100 to 200 calories
10:28then you see okay I wanted to get to 500
10:31calorie deficit I'm already burning 150
10:33extra from physical activity that means
10:36I need 350 extra calories to take out
10:45that's not that hard
10:47once you find that out you can go and
10:50plug and play and then you have found
10:55that balance may change in the future
10:59you made your initial cut like this yes
11:02but let's say you get
11:04tired you get hungry and later in the
11:07diet you may have to cut your calories
11:10if you're cutting calories again you go
11:12through the same formula
11:14but you now do a little value judgment
11:17before you execute it for example let's
11:20say it's been six weeks since you made
11:22your first deficit and now your weight
11:24loss is plateauing a little and you want
11:26to keep it on track you want to keep it
11:27under the trend line on your RP diet
11:31and the diet app says hey you got to cut
11:34your calories by like this much and
11:35you're like okay except I accept your
11:37advice and it goes okay here here you go
11:40before you hit that calorie cut number
11:42because it's going to give you an option
11:44to cut a little bit of calories cut a
11:45medium amount or cut a large amount
11:47it'll cue you in on which one it thinks
11:49you should do ask yourself the following
11:54can I go with more physical activity
11:57or less food in other words which one
12:00will piss me off the least which one is
12:02gonna pull me uh closer to my limit
12:06right so imagine being in a crazy
12:10Indiana Jones style like
12:12Northern African desert prison
12:17in one prison they work you to death to
12:21the ground 12 hours of physical labor or
12:25else a dude whips you every single day
12:29but when you go back to your jail cell
12:31they feed you all the food you want it
12:34might not be tasty but it's all the food
12:35you can eat no big deal
12:38the other prison style
12:40is you don't really do much you actually
12:42just sit around there's like a lounge
12:44area sort of it's not super comfortable
12:45there's tables and chairs and you're
12:47there with other prisoners you can chat
12:48no crazy violence all the other
12:50prisoners are also good guys like you
12:51just in an adventure gone wrong
12:53and there's no work right but uh they
12:57just straight up barely feed you at all
13:00there's almost no food you get fat just
13:03enough to like keep your eyes open so
13:05you're hungry all the time miserable all
13:09if you were in that first prison the one
13:11where they worked you to the Bone but
13:13gave you as much food as possible
13:15if the prison guard came up to you and
13:16he's like look there's finally you know
13:18United Nations got to know about us we
13:20got to do prison reforms I know it
13:22sounds crazy Indiana Jones
13:24do you want more food because they said
13:27look you're something we're treating you
13:29with is bad or do you do you guys want
13:33you'd be like oh holy shit of course
13:35work less fuck this 12 hour work day
13:38but if you were working barely at all
13:41and they came in and said hey do you
13:42want to work a little bit more and get
13:45uh more food or do you want us to cut
13:47your food even more but you don't have
13:48to work anymore you'd be like are you
13:50crazy we don't have anything to do I
13:52love I would love to do four hours a day
13:54of some kind of work so we get like
13:56double the food and the person you're
13:58like okay great great we'll we'll do it
14:00so if you're on a fat loss diet you
14:02could be in a situation where it's like
14:03I don't care even preference then you
14:06choose to cut a little bit of calories
14:07increase a little bit of cardio if
14:10you're like I'm super super tired I
14:12can't move around anymore but I'm
14:13actually eating quite a bit cut mostly
14:16food or all food don't cut any calories
14:18don't put any calories in for cardio and
14:21the last one of course is obvious
14:23you're starving to death
14:25but like you're not really moving around
14:26that much your daily activity is still
14:28at seven or eight thousand steps you're
14:29just like ah fuck it I'll cut my food
14:31but now you're starving adding pretty
14:33much all of the deficit in through more
14:36cardio is great because you've got
14:38plenty of time to move around plenty of
14:39energy you just not going to want to
14:41touch your food because you're already
14:43starving that's how to adjust that on
14:48it's probably a good idea to eat enough
14:51of each macronutrient
14:53people always want a shortcut and they
14:56always want to cut some shit out because
14:58that's magically going to let them have
14:59this super effective diet
15:02we already know not to cut out protein
15:04or not to produce protein protein is
15:06what saves your muscle on your body and
15:09pretty much everyone is trying to get
15:10lean without getting any less muscular
15:11proteins out of the way
15:13but a lot of times people say hey let's
15:15I need tons of carbs for energy and for
15:18my sport but what are fats fats are
15:19useless macronutrients that people don't
15:21even need to eat low-fat diet fat free
15:24diet like back in the 80s it turns out
15:26that messes with your hormones and
15:27messes with your hunger signaling and
15:30then you just end up having low energy
15:32zero sex drive are pretty close a really
15:35bad time it's tough to recover for your
15:37lifting and your physical activity
15:39you're really really low on energy or
15:41super dragging your cravings for higher
15:43fat foods are insane and you're like
15:45okay maybe I made a mistake ah wait I'll
15:47fix it I'll go keto I'm gonna drop my
15:49carbs to almost zero and raise my fats
15:51well goodbye fat Cravings you got all
15:53the fat you wanted but now your workout
15:56energy sucks because you don't have any
15:57carbs you'll work out to work out
15:59recovery sucks because you don't have
16:00any glycogen your day-to-day at least
16:03for a little while mental space isn't
16:05going to be that great because your
16:06brain prefers glucose on which to run in
16:08your daily energy just isn't going to be
16:10as good so our recommendation here is at
16:13least to start with eat enough protein
16:16eat at least 0.3 grams of fat for every
16:20pound body weight you have so for
16:21example if you're 200 pounds and 60
16:23grams of fat per day I wouldn't go below
16:25that you could even go above that and
16:28then generate your calorie deficit
16:29subtract out the carbs and see how many
16:32carbs you get it'll probably be plenty
16:34of carbs as long as your deficit's not
16:35completely insane that way you're
16:37checking the box for all three of your
16:39Macros and you're not needlessly putting
16:41one off to the pasture where at some
16:43point you're going to want to have
16:45access to its benefits but you don't
16:47your body does not do super well with
16:50extremes it doesn't do super well with
16:52you taking out a bunch of Necessities it
16:54does better if you turn down each bar of
16:57macronutrient rather than eliminate one
17:02number four is one about which most
17:05people actually don't know
17:08and that makes it a little bit curious
17:13there is actually quite a bit of
17:15research on this and the research is as
17:18if you eat the same macronutrients every
17:23thus the same calories you have the same
17:25calorie deficit you can actually see
17:28detectable differences in how healthy
17:31and how lean and how energetic your diet
17:36depending on which schedule of meals
17:38that you use and the big thing here is
17:43seems like human bodies prefer something
17:45like four to six meals a day not
17:48something like one to eight meals a day
17:50and if you're gonna have one meal a day
17:53every day should be one meal pretty much
17:56if you're gonna have eight meals a day
17:58which would be insanely inconvenient
17:59every day should have eight meals
18:02but the similarity is the big part let's
18:04say you have four meals a day is it okay
18:06that some days you have three meals
18:08is it okay that someday you have five
18:12is it okay if you have some days one
18:15some days four some days eight it's okay
18:18but it's not nearly as good your body
18:21thrives on regularity in addition to
18:24you want similar meal times every single
18:28some days you have breakfast at 9am some
18:30days you have it at 8 am but not very
18:33often do you have breakfast at 8 am one
18:35day and then you wait until 2 pm to eat
18:39so meal timing isn't Ultra important
18:43but if you stick to a very similar
18:45timing schedule through the day you're
18:47going to have much better results well
18:49buy a small margin anyway and one that
18:51counts then if you just do random
18:55and you also want to have similar macro
18:58spreads throughout the day which means
18:59generally if you train in the morning
19:01keep training in the morning most days
19:03of the week I wouldn't train in the
19:04morning and then train at Night Train in
19:05the morning train at night sometimes
19:07look your schedule just demands that you
19:09do and that's totally cool but a lot of
19:12it's a really good idea to stay as
19:14stable as you can and because your
19:15training schedule will be able to be
19:17protein spread evenly throughout the day
19:19anyway and you're roughly evenly spread
19:21meals at roughly the same times but you
19:23also want to make sure that you're
19:25having more carbohydrates around your
19:26training window if you were after or if
19:28you're training is later fewer
19:29carbohydrates earlier in the day and
19:31then more after whatever your meals are
19:33make sure each meal split macros wise is
19:36roughly the same or at least similar so
19:38for example if you typically have your
19:40breakfast at eight and or nine or ten
19:44your breakfast let's say typically has
19:4650 grams of carbs in it and whatever 50
19:50that means that the next day your
19:52breakfast could have 30 grams of carbs
19:54the day after that your breakfast could
19:56have 70 grams of carbs and that's all
19:57winners but it's probably not great or
20:00rather ideal for you to have one day
20:02breakfast zero carb the next day
20:04breakfast 130 grams of carbs the next
20:06day 60 and so on and so forth all the
20:08sporadic nonsense can regularity is a
20:11big deal that most people just don't
20:13know about it's a big deal because of
20:15habits that stick in and then your day
20:17becomes kind of a part of who you are
20:18and it's easier but it also seems to
20:20make sense at least from the literature
20:22based on some kind of signaling and
20:24molecular hormonal stuff such that like
20:27actually eating on a regular basis day
20:31similar Meal Time similar meal amounts
20:33similar meal macros gets you going in a
20:35way that just Smooths out the entire
20:37process which is probably what you're
20:38interested in and probably what your
20:40clients are interested in is you're
20:41helping people out with clients
20:43this seems to push back a little bit and
20:47on the idea that about 10 years ago in
20:49the fitness industry maybe a little bit
20:51before that it was kind of first
20:53popularized that macros are everything
20:55If It Fits your Macros was born if your
20:58daily macros were were what they were
21:00you're going to get very good results so
21:02that's still true but you can get better
21:04results with meal timing so a lot of
21:06people will say well as long as they get
21:08in all my calories mattress about the
21:10day I'm good and that's totally true but
21:12if you get them in relatively evenly
21:15with even scheduling you'll just be more
21:18successful lose more fat have more
21:20energy have better health outcomes if
21:22you have regular meal timing then if you
21:24don't by a small margin but an effective
21:26one so something like the I don't
21:27understand it's starting to sound like a
21:28sales pitch the we did think of the
21:30science when we made the app and when we
21:32update the app the RP diet coach app
21:34gives you regular meal times with meal
21:37reminders and a way in which you can
21:38make your meals are very similar
21:39throughout the whole week it helps you
21:41plan your workouts there are other you
21:44know because it's a diet planner it's a
21:46diet coach very different there are
21:48other Fitness and diet trackers that
21:50will essentially give you like a bucket
21:52for a day of food and say oh yeah eat
21:54this anytime and they're not bad but
21:56they're not quite as good as giving you
21:57specifics and keeping you on a schedule
21:59of regular intake which is the big deal
22:07way that you can be more successful in
22:10is to learn to bulk meal prep
22:17is to essentially what I call spot
22:27time for lunch my RP diet coach app says
22:29lunch eat your lunch oh there's the
22:32I go to the kitchen I look at the fridge
22:34I look at the eggs I look at the cheese
22:35I look at the turkey and I go okay it's
22:37time to cook and I fire up the grill or
22:40The Griddle or whatever I need to and
22:42get the blender going and I make myself
22:43a meal unless that's like
22:46Fitness culture 101 right the way I got
22:49introduced to Fitness was like some late
22:51night commercial with a guy in leotards
22:53was like turning on a blender some
22:55reason he was in leotards the Tony the
22:57gazelle guy do you remember that guy
22:58Scott the video guy the gazelle machine
23:00guy that's right the hat and the leotard
23:07so cooking a meal fresh and having it
23:11there with all your great macros is
23:13there is not a thing in the world wrong
23:17but on day two on day 27 on day 67 of
23:24cooking every single meal from scratch
23:27is just a lot of work now if you're
23:30there for it psychologically fucking
23:35enjoy Mr Chef Mrs Chef that's you
23:40the folks that diet the most which is
23:43competitive bodybuilders by definition
23:45because they diet cyclically as part of
23:47their competition prep every single time
23:49the diet really is the prep they have
23:53that if you cook a whole bunch of a few
23:55different kinds of meats a whole bunch
23:57of a few different kinds of grains whole
23:58bunch of just a few different kinds of
24:00veggies which is really easy to do on
24:02like a sundae in like a two to four hour
24:05you make all that stuff in bulk you
24:07measure out the meals that you can have
24:10and plan that each meal you know like
24:13every day you have four meals maybe one
24:16of them is a protein shake at night or
24:17some some Greek yogurt you're not going
24:20to like put that in a tupperware
24:21container you can make that on the spot
24:23easy and it's like fun to make it in the
24:25evening and put a little few little nuts
24:27in there and stuff like that that's
24:28totally cool but three of those daily
24:30meals you are going to have in
24:32tupperware by the end of that Sunday
24:33actually within like two to four hours
24:36it doesn't take all day you're gonna
24:38have them in a combination of the
24:39freezer and the fridge so that your
24:41whole week all of your meals are there
24:43that gives us two incredible advantages
24:46one is over the course of the week that
24:50saves you I don't know 10 hours maybe
24:5410 hours of your time back to do
24:57anything you want with it and when
24:59you're on a hard fat loss diet
25:01that's a lot of time you want back like
25:04there's all kinds of other stuff in your
25:05life that's now more difficult to do
25:07because your brain only works halfway
25:09because you're starving all the time I'm
25:11kidding but you guys get the idea
25:13isn't it great that when you're doing
25:15something difficult like a fat loss diet
25:16that requires a lot of your cognitive
25:18bandwidth that you can free up 10 hours
25:20of the day with bulk meal prep yes
25:22that's number one thing it gives you is
25:26it takes you away from the kind of
25:31or rather decision opportunity that can
25:35make you falter okay imagine you told
25:44not gonna jack off to porn
25:47for the next 12 weeks
25:49you on some of the Josh Hartnett 2003
25:52type of shit what's that movie called
25:54Scott the video guy 40 days 40 nights
26:05anyway Josh Hartman was dreamy in any
26:09case you say I'm not going to do it no
26:14and every single time
26:17that you start your computer
26:22you have a porn pop-up and a work pop-up
26:26really hey do you want to jack off to
26:27this porn look at all this porn or do
26:33man that's a tough way to set up your
26:35startup screen on your computer you're
26:37making life very difficult for yourself
26:39it's similar to the way that when you
26:42walk in to your refrigerator or to your
26:44kitchen and you don't have a meal prep
26:45yet sure there's options and some of the
26:48ones you said you wouldn't do when
26:50you're making a meal and you're hungry
26:52for that meal it's tempting to be like
26:55the boss has been fucking riding me at
26:57work not literally it's going to get the
26:59porn and I need this I need just a few
27:02more carbs for myself why am I so
27:04ridiculous that I'm saying it should
27:05happen all the fucking time you guys
27:06probably know in the comments you can
27:07tell me how often you see it happen to
27:09yourself or to others like uh extra
27:12but if you have your meal pre-prepped
27:15that's like coming to work
27:18you can't even access porn on your
27:21and your work is pre-loaded for you you
27:23open up your computer at your work from
27:24yesterday you just get right back in
27:26just walk into the fridge get the
27:28Tupperware out you go I don't want to do
27:30this I want to eat pizza but fuck it's
27:33already here microwave three minutes out
27:35spoon done meal eaten and then once that
27:38meal has been eaten and you're washing
27:40your Tupperware you think wow I'm not
27:42even hungry anymore I'm not craving
27:43anymore that meal hit the spot and thank
27:46God that that meal was already pre-prep
27:48what kind of fucking genius did this oh
27:50wait I did last Sunday
27:52huge advantage of both meal prep and I
27:55think a lot of people think meal prep is
27:57scary like oh my God like I'm one of
27:58these bodybuilder people now I do bulk
28:00prep my friends are gonna come over
28:01they'll be like what's all this
28:02Tupperware yeah yeah you need new
28:05friends I'm kidding it's just not that
28:07hard it's just really really basic stuff
28:09to give yourself the advantage plain and
28:13next within the context of bulk meal
28:17or if you want to cook some of your own
28:19meals at least some of the time and
28:20maybe all the time for whatever reason
28:21on a fat loss diet it is a huge
28:25wholehearted recommendation of mine for
28:29at least to some extent avoid elaborate
28:33menu items again we come to the
28:37on your fat loss plan
28:41it's like living in a world with one and
28:44a half times normal Earth gravity
28:46someone's like hey can you get the
28:48remote and you're like
28:51but it's over there that's a whole three
28:55pieces of furniture away are you crazy
28:57what if the remote just came to you
28:59wouldn't that be great wouldn't it be
29:00great if the remote was closer
29:04when you are doing a
29:06a really tough fat loss diet and listen
29:08if you push a fat loss diet enough
29:10challenge yourself at least at the end
29:13if you have a Sunday meal prep and you
29:17have to cook some food and the meal prep
29:20now takes five six seven hours because
29:23you decided to meal prep yourself three
29:25different kinds of meals a day one of
29:27the meals it's the regular Tupperware
29:29but then it's got like the little pull
29:31out mini internal Tupperware that's got
29:32little cayenne pepper in it because you
29:34don't want to mix the pepper with the
29:35noodles it's better if you just put it
29:36on there when the meal starts after the
29:38microwave I've seen people do all this
29:40shit and listen if you have time for it
29:42and the bandwidth great do the complex
29:45meal prep have a bunch of different
29:46ingredients when you're in a tough spot
29:48and you will be in a fat loss diet give
29:50yourself all the advantages the
29:52advantages come when you have a meal
29:55prep that's got like two or three
29:57different kinds of proteins two or three
29:59different kinds of carbs shit even one
30:00works two or three different kinds of
30:02veggies you pour them into the little
30:04places in the Tupperware measure it all
30:06out boom you're done
30:08that gives you two advantages one we
30:10already mentioned is just the reduction
30:11in bandwidth because shit is hard enough
30:12as it is on a fat loss phase
30:14the other thing is this when you're in a
30:16fat loss phase especially towards the
30:20you're going to get hungry you're going
30:21to get cravy and you want your food your
30:24meals to knock out your hunger to buy
30:26you honestly honestly another four hours
30:28of fucking sanity so you can do your
30:30work hang out with your kids take the
30:32dog on a walk drive to the store and not
30:34be thinking about like how many granola
30:36bars could I eat if I wasn't on my diet
30:38with big tall glass of milk probably a
30:40hundred I'd probably die I just blow up
30:42like a seagull who's eating at alcat
30:44if you're free from those thoughts that
30:46your meals are winning and if your meals
30:48are Ultra Ultra nuanced Ultra well
30:50prepared Ultra elaborate Ultra delicious
30:54you're gonna really Crave Your meals
30:57which an hour before your meal that's
30:58all you're going to think about and then
31:00you're going to eat your meal you're
31:01going to enjoy the living shit out of it
31:02and then afterwards about a half an hour
31:04later you can be like God damn it how
31:06about another one of those meals man and
31:08you look at your clock you're like only
31:09three and a half hours till my next meal
31:11three and a half hours of existential
31:13dread if you make your meals just decent
31:16you can take the emotionality out of
31:19eating for at least the last four hard
31:23and why would you want to take the
31:24emotionality out of eating because the
31:27only eating emotions you get nowadays on
31:29the net balance are negative because you
31:31never have enough food that is the
31:33nature of deficit dieting and you don't
31:35feel like you're getting enough food so
31:36the complex menu items take a lot of
31:39time to actually prepare and also they
31:41make you crazy and they make you more
31:43likely to just be still fucking hungry
31:44and pissed so stick to the simple stuff
31:46maybe the not the world's tastiest
31:48emeriligassi type of shit and then
31:50you're going to be setting yourself up
31:51for a higher probability of success flat
32:00I highly recommend to you
32:03to either have in your home or office or
32:06wherever you find yourself Uber that
32:09or know of where to get quick
32:14three sources of lean proteins
32:19three sources or at least one or two of
32:24and a few sources of healthy fats to
32:27build a meal with the good macros that
32:29you want in it but your RP diet coach
32:31app says eight eat at 12 pm
32:33if you can't make it to a tupperware
32:36meal or you're not in a position that
32:38day to even have the Tupperware around
32:40you it's important to know where to get
32:42Meals On The Go this is a practiced
32:45skill that you're going to get better at
32:46over time but if you've got kind of like
32:48a quick draw solution then you're going
32:51to be way more successful because when
32:53you walk into a gas station
32:56and you're 30 minutes late for your RP
32:58diet coach meal number three of the day
33:02if you just straight up have no idea
33:05what you're supposed to eat you've never
33:09fuck man that's that whole porn analogy
33:11again the gas station's full of
33:12delicious things there's bear claws
33:14there's those stuffed honey cinnamon
33:17buns there's more bear claws of a
33:20and all of a sudden like you're like ah
33:23well I need food and fuck this diet and
33:26Shazam I'm eating junk
33:28or you eat something that kind of has
33:30some protein but not enough
33:32if you go to the gas station before then
33:3620 minutes before your meal or even at
33:39the beginning of a diet or even before
33:40you start a diet you can sort of get
33:42into the gas station around your work
33:43and kind of look at what they have you
33:45can know in advance a few items you can
33:47get for example they might have some
33:49muscle milk protein shakes
33:51they might have some really lean uh
33:53jerky turkey jerky or beef jerky that
33:56you can eat they might have some really
33:57good macros protein bars that are just
33:59hanging around they might also have a
34:01few different types of fruit or some of
34:03those healthy granola bars with mostly
34:04just slow digesting carbs and not a
34:06whole lot else and they might have
34:08various flavors of nuts that are salted
34:10or unsalted or semi-salted and then you
34:12can just pick from that and that's
34:14literally like a meal builder at a gas
34:16station if you work from home or if
34:18you're at home a lot or if you're in
34:19your Uber that you drive a lot you can
34:21have those types of things at your
34:24disposal so that you have are ready to
34:26go and it's so easy to have like two or
34:28three meals at any point in your fridge
34:30or around the house anything so even if
34:32you don't have meals prepped that day
34:34easy on the go food on the Run stuff is
34:37no big deal if you work in an office you
34:39can have if you have like an office
34:40fridge you can just show up that morning
34:42and be like okay we got clients in 20
34:43minutes coming in for a deal fuck I
34:46didn't bring my food that's okay I'm
34:47gonna run downstairs to the deli they
34:49got I'm gonna buy a few exact item like
34:52this and then when we free up with the
34:53clients after the meeting I'm gonna boom
34:55boom boom eat and then write up the
34:56whole proposal awesome it's the food on
35:00gives you the ability that if you're off
35:03track off schedule off whatever out of
35:05your element you don't have your meals
35:06there's no need to panic and there's no
35:07need to eat a whole five bags of chips
35:10which for some reason people do we'll
35:12get into that later when they freak out
35:15Point number eight tip number eight
35:18be ready at the restaurant
35:21you guys live in the real world I don't
35:23I'm actually a large language model I'm
35:26huh how could you ever tell
35:29maybe in a few years this will be uh
35:31interestingly dated yeah
35:34good God in any case say that again
35:38Scott's a video guy is replacing me with
35:40I got a lot of samples of stuff I say so
35:43it'll sound eerily like like Dr Mike but
35:45not quite it'll probably do that really
35:47well when I do with my eyes in any case
35:49here's the deal you guys are real people
35:52you can't always carve out 12 weeks of
35:55fat loss phase which is like what we
35:57recommend an RP diet coach app is like a
35:58really good medium amount of time to
36:00diet to really change your body it's
36:02hard to take 12 weeks out of your life
36:04and be like I'm never going to a
36:06restaurant in those 12 weeks you could
36:08people do it but it's much better that
36:11if you get a chance to go to a
36:12restaurant you are prepared
36:15and that means you use this crazy thing
36:18called the internet I know I know it's
36:21scary but give it a chance and you go to
36:23this machine called the Google
36:26and you Google the name of the
36:27restaurant that your parents are coming
36:29into town and they want to go to a
36:30restaurant and that's the one you and
36:31your wife pick to take them out to
36:33and you look at their menu and you think
36:36what on this menu can remotely comport
36:39with what my macros are for meal number
36:40five which is when I'll be eating this
36:42meal it's not that hard most restaurants
36:45have a really good option
36:47but it's better than that most
36:49restaurants have an ability for you to
36:52call the server hey hey you that's how I
36:55treat servers I'm kidding
36:57and be like hey um I know you guys have
36:59a chicken breast dish with all this
37:01other stuff is there a way you guys
37:03could just get me the chicken breast
37:04itself and then just like a bunch of
37:06veggies and maybe like a thing like a
37:08cup of rice almost everywhere I've ever
37:10gone that's remote like any restaurant
37:11above McDonald's ability to customize
37:14their menu items they're like yeah yeah
37:16sure you say I'll just pay whatever like
37:17for this normal out because that saves
37:19them a bunch of money on the sauce on
37:20the weird peanuts they put on there for
37:22for the food decoration they don't give
37:24a fuck or they'll be like well can we
37:25tell you how much this is going to cost
37:26you're like yeah sweet that's 15 bucks
37:30that way you're winning at every step of
37:32the equation which you do not want to do
37:34is to show up to a restaurant hungry as
37:37fuck your parents are squawking at you
37:40and you're like oh my fucking God how
37:41long is this dinner and you look at the
37:44menu and there's nothing on there
37:45discernible or the food items aren't
37:47even explained it's like oh like it's
37:49some kind of artistic name like
37:51chuharaska tacos and you're like what
37:53the fuck is in these and it's like a
37:55hipster place so you can't even tell
37:57what the fuck the ingredients are
37:58they're like is this like a carb or a
38:00fucking herb is this a smell or is this
38:02a food what the fuck is going on Mission
38:05appointed something that has some
38:06delicious food that you might like to
38:07eat right be like uh I'll have what that
38:09person's having and it's great but it's
38:11got a trillion calories in it because
38:12it's not a diet food because you
38:13panicked and you chose wrong be ready
38:15for the restaurant by Googling in
38:17advance or by knowing that you almost
38:19always have the recourse to just order
38:21some clean food and look people get
38:23embarrassed about ordering this kind of
38:25stuff they get embarrassed about asking
38:27restaurant employees this
38:28I urge you at home to consider and
38:30please put in the comments below if you
38:32have a good guess why why are you
38:34embarrassed I said seventh grade is your
38:36dick out again in public again I'm gonna
38:38call Ronnie's parents for the fifth time
38:40this month no nobody cares nobody cares
38:43cue that Jurassic Park meme with the fat
38:45guy see nobody cares you just fucking do
38:48that and you're good to go restaurant
38:50win okay if you show up smells really
38:53good in the restaurant everyone's eating
38:55tasty stuff your parents and your wife
38:56have all ordered the really good stuff
38:58because they're not on diets that's it
39:00you're failing because you're ordering
39:01the same shit oh somebody got fries I'll
39:03snack on those too don't do it be
39:08sometimes you're going to plant a fat
39:12and you're going to get into some rough
39:17you get a phone call we're like hey man
39:19you have a long lost brother oh my God I
39:22can't believe it though yeah bad news
39:23he's dead so come to the funeral you're
39:26you got to go to a funeral in Arkansas
39:31fuck that's like a week of me having a
39:35meet new family ugh look at a dead body
39:40go to a funeral and pretend to cry
39:42because they never knew the guy uh
39:43that's a lot of stress
39:46in that week you could choose to try to
39:50stick to your diet and if you've got a
39:51handle on things I'm not gonna kick that
39:54dick out of your mouth so to speak
39:55that's a Martin Lawrence joke
39:58if you want to stick to your night and
39:59you think you got it Hey listen amazing
40:01everyone's clapping for you but it's
40:03totally cool for you to say look this
40:06week or this two weeks I'm going through
40:09a house sale I'm going through a divorce
40:12I'm divorcing my children I somebody
40:14take them I don't want them anymore
40:16any kind of big major life event
40:18super big work trip here's an example
40:21your CEO walks in and he's like hey you
40:23know that Tokyo count like yeah we're
40:25never gonna get that account we just got
40:27it motherfucker pack your bags we're
40:29going to Kyoto tonight we're gonna
40:31fucking train to Tokyo and we're gonna
40:33give them the best fucking presentation
40:35ever and they're gonna sign a fucking
40:36contract and we're gonna be fucking
40:37billionaires and you're like I bet I
40:39have my macros who's gonna be like what
40:41here's your fucking ticket see you at
40:43the airport and you're like shit is it a
40:46good idea for you to go to Tokyo to make
40:48the presentation of your life
40:49half Delirious on zero carbs because
40:51that just happens to be that weak in
40:53your diet no probably not
40:56the other option isn't no diet and
41:00that's the thing that kills me and this
41:04when you are off your game knowingly
41:07and it's time for you to take a break
41:08from your diet that means you don't
41:10break in half and Cheetos come spilling
41:13out and you eat them to try to get them
41:14back in your body it is not a license to
41:17eat whatever the fuck you want
41:19it is a license to do one intelligent
41:22thing and that's this
41:23take your deficit out and return it to
41:27you're going to eat at maintenance for
41:31that that event continues there's an
41:33option in the RP diet coach app to
41:35manually add a bunch of food to take
41:37yourself up roughly to maintenance it
41:39does it all for you but if you're doing
41:40it yourself it's a very easy calculation
41:42already know what your maintenance is
41:43from before you started the diet and
41:45it's real close to what it was now that
41:47you've been doing the diet for a while
41:48just knock off a couple hundred calories
41:50boom that's your main
41:51refuse to maintain a three thousand
41:53calories you've been dieting on 2200 for
41:55a few months your maintenance is like 27
41:57or 2800 calories not rocket science
41:59stick to that maintenance you're going
42:02to have a way easier time sticking to
42:04any diet anywhere because maintenance
42:05eating isn't that hard
42:06you have tons of fats available now in
42:08your diet that you didn't so you can
42:09have normal menu items as long as you up
42:10the protein a little bit
42:12you're not under any kind of stress
42:13anymore because maintenance is easy so
42:16you can do a great job at the Tokyo
42:17conference you can poke your long-lost
42:19dead brother's body whatever it is
42:24you are not regressing
42:28you're just maintaining so let's say you
42:30had an ultra successful diet you went
42:31from weighing 180 pounds to weighing 168
42:34and you want to get to 165 and it's
42:37and then you have to go on this work
42:38trip because you closed the whatever
42:40account or almost closed you got to go
42:41to the presentation of your life you
42:43don't want to come back from Japan and
42:44Japan as a patron saint of fucking
42:46amazing food you want to come back from
42:48there be way 178 and you're like God
42:50damn it I'm glad I'm a millionaire now
42:53what you want to do is come back
42:54weighing like 169 because of the weird
42:57travel bloat and then two days later you
42:59weigh 167 you're looking for food I lost
43:08fucking amazing it takes some diligence
43:11and it takes the knowledge that when the
43:13diet is too hard to execute you go to
43:15maintenance you guys ever watch like uh
43:17watch you guys watch NASA or Tesla
43:20fucking Tesla what's that SpaceX any of
43:23those Enterprises launch a rocket that's
43:25really important in the space when they
43:27get a report like head's going to be bad
43:28weather they're not like
43:30how much does a rocket cost like 10
43:32billion ah fuck launch it anyway what
43:34what the weather is going to knock it
43:36out and that's a 10 billion gone if it's
43:38unmanned and 10 billion and like five
43:40people's fucking lives gone if it's
43:41manned what the fuck are we doing they
43:43wait now when they wait
43:46as soon as the say hey guys launched
43:48delayed until uh we'll take a look
43:50tomorrow 24-hour cycle launch delayed
43:52for now are the guys who are fueling up
43:54the rocket like fuel everywhere fuel
43:58here light it throw it on fire party who
44:01cares break open the O-rings no why the
44:03fuck would they do that
44:05that would set the launch back even more
44:07they go on maintenance it's a holding
44:10pattern double check triple check
44:11everything leave it the fuck alone go
44:13through the whole cycle again and then
44:14we'll take it up uh tomorrow when the
44:17weather might clear and then we launch
44:18same idea you may thought your dad was
44:20going to be 12 weeks but now it's 15
44:22weeks with a three week diet break at
44:25some point when you had to go to Japan
44:26to do your presentation
44:28and during that time you were on
44:29maintenance which is when you come back
44:31you haven't lost any ground you finish
44:34up the last few weeks and it's super
44:35success instead of just being hey my
44:38diet's over for now coming back 10
44:41pounds heavier and being like God damn
44:42it that was a fun trip but uh I really
44:45just erased a bunch of progress that you
44:48lastly tip number 10 and then we'll see
44:51you guys next time for the the rest of
44:56when I started this conversation with
44:59it was pretty clear that you can do all
45:02of these things none of these are like
45:04don't do this this is how you die this
45:07is how you don't they're options
45:09but some of these options get you into
45:11more trouble probabilistically than
45:14number 10 is a big deal
45:17because here's the thing if you have
45:19junk food at home if you keep junk food
45:21in your home but you're on a diet you
45:23have been for six weeks
45:24look you live with other people you
45:26probably don't live alone if you live
45:30I'm saying your boy's always thinking
45:33it's weird but not in a weird way but in
45:34a little bit of a weird way like a
45:36loving way but too much loving like like
45:38a girlfriend that hugs you a little bit
45:39tighter than you hug her and you're like
45:41you're great Susie in any case that's
45:44how much I love you that aside
45:47if you're at home alone
45:50let's say there's nobody else involved
45:52you can eat your clean meal huh you can
45:56but you're hungry and you're tired and
45:58you're pissed and your diet's almost
46:00and you got a container of Oreos in
46:03who's gonna stop you nobody literally
46:10if you're someone who lives with other
46:12people whether those aren't your Oreos
46:16but all you have to do is look up the
46:17stairs and be like hey Jim he's like
46:21hey buddy how's your day been
46:25what the fuck do you want okay
46:29hey man you're gonna eat those Oreos
46:31nah you're good man you can have them
46:35Oreo time Oreo time Oreo time step on
46:38scale sadness Faith you don't want that
46:41is it possible for you to just do your
46:43own shit have your own Mega swag just
46:46like Drake the junk food out of your
46:48life and have success yes
46:51but if you're trying to give yourself
46:53the biggest advantages while you're
46:54under the most pressure
46:56it is a very good idea for you to let
47:00take as a junk as the French say I'm a
47:02native French speaker native I was born
47:06and Ella throw it away or like give it
47:08to the children or some shit give it to
47:10you drive it to somebody else's house be
47:12nice you just like you're just living
47:14your normal best life and your friend's
47:16like hey I brought you a bunch of junk
47:17food see you later just close the door
47:18you're like holy fuck all right fuck
47:20Halloween this is sweet I don't even
47:22have to leave my house
47:24if there's no junk food in the home when
47:28what the fuck are you gonna do
47:30you go fuck fuck fuck fuck fuck
47:32I gotta eat something that's off my diet
47:37two liter container of olive oil
47:41uncooked eggs in the fridge with milk
47:47two-day-old broccoli that's soggy
47:50uh do you want to cheat on that no
47:52you're not nobody does that somebody
47:54drinks oil when they're hungry unless
47:56they're actually starving which or not
47:57you're just in a fat loss diet and
48:01cheating is still possible
48:03you can physically get out of your seat
48:06start your car go to the store buy junk
48:09food have people in the community see
48:10you buying junk food hey Bill I thought
48:13you were gonna die shut up Frank get out
48:14of my face okay buddy see you next time
48:18there's a lot of steps in which your
48:21cognition has to actively deal with the
48:23fact that you were doing a thing you
48:24told yourself you weren't going to do
48:26when cheating on your diet is just a
48:28matter of just just look just I'm just
48:30gonna get the snack I'm gonna eat it I
48:32didn't see anything it's easier when
48:34cheating is a matter of being like all
48:36I'm going to drive to the store
48:40to cheat on my diet 11 days before it's
48:43supposed to be over and I'm successful
48:44fuck I'm not gonna do that plus when
48:46you're a diet of that hard you're so
48:48fucking hot tired you're like I'm not
48:51going to the store that would mean I
48:52have to get up and pick up my keys or
48:56the infinite gravity of how fucking
48:58heavy they are at this point in my diet
48:59fuck that I'm just gonna stay here and
49:01watch TV 11 pm hits your nighttime
49:03routine shit starts and you're like huh
49:05hate it another day sleep that's it
49:08so no you don't have to remove all the
49:10junk out of your home and if you have
49:11children please don't because children
49:13probably like a well-balanced diet of
49:15some fun snacks sorry Dad's on a diet
49:17kids no more happiness for 12 weeks and
49:20it's not cool but if you can arrange it
49:22in some way especially if you live alone
49:24or even if you live with roomies just
49:26arrange your fridge or a little cubby
49:27space in some way that doesn't have junk
49:29there and in best case there's no junk
49:31in the house for the next 12 weeks of
49:33your diet and then you can look at your
49:35RP diet coach app it tells you what to
49:37eat the meals you've already done your
49:38bulk meal prep you eat your prep meals
49:40everything is Happy ish and then you get
49:43super lean and then you are successful
49:45and then voila good things happen
49:47folks if you have any questions or
49:49comments please shoot them in below and
49:53I'll see you guys on the video guy what
49:55do you think next week for another
50:00Scott the video guy is a YouTube
50:02thumbnailing and planning genius
50:05so he says we're probably gonna space
50:07them out so here's the deal you guys are
50:09gonna have to wait and don't blame me
50:11blame Scott the video guy there's one
50:14one one seven Maple Street Birmingham
50:17Heights California you look the the
50:2095650 uh send them a mailbomb I'm
50:23totally kidding is there even really an
50:26address don't send anybody a mailbox
50:28what is this 90s anyway I'll see you
