if people just lose a lot of weight you'll see this with folks uh taking a lot of OIC but not exercising they'll just kind of shrivel down and people at work can't really tell like did you lose a lot of fat are you on a fitness journey did you just barely survive a battle with near terminal cancer you don't want to just lose a bunch of weight you just end up looking unhealthy hey folks Dr Mike here for RP strength I have a PhD in sport physiology I have been a longtime professor of nutrition exercise
science tons of other related fields I'm a competitive bodybuilder and Brazilian Jitsu Grappler and the creator of the RP diet coach and RP hypertrophy apps and I know a little bit of something about how to get to below 10% body fat for males and for females just add about 7 to 9% body fat to everything I say here and it'll apply more or less just the same what I know about getting to sub 10% body fat levels well a couple of things first I've gotten fat a whole bunch of times in my life and been
fat for a long time I did it all on purpose I was mega super dreamer bulking so I got to a drug-free 270 lbs at 5'6 not exactly the greatest looking drug-free physique ever but I was fat successfully and since then I've gotten lean a whole bunch of times I have this document mented you're going to see something on the screen sometime here or there or later which is going to be my most recent dexa results this is the most uh fine-tuned regularly available Scan they can do of your body and I'm somewhere in the
six something percent there I've had a bunch of these done I've been in the five six or 7% range a whole bunch at the end of fat loss phases so I've a lot of personal experience how to get well below 10% body fat myself I've coached hundreds of people myself to get below 10% fat I helped build the company RP strength whose YouTube you're currently watching and we've had thousands and thousands of clients from all of our coaches and apps combined lead uh or thousands thousand clients get to below 10% fat so we have a
lot of wisdom there on that and of course one of my jobs is to design and refine the RP diet coach app that consistently gets people super lean all the time could I be leaner could I have been leaner on prior fat loss phases yes I look forward to getting even leaner in the future definitely but I could also considerably more handsome uh I've been told that my whole life mostly by people I'm like I'm sorry why are you telling me this I'm crying now and they're like shut up you need to hear this you're
ugly and I could also do with a sexual organ that functions but I haven't had that sort of happen yet the doctors are looking at it but to be honest it's disgusting so they don't look at it too often but all in all all jokes aside I know a few things about getting pretty lean and I'd like to share with you how to do this yourself so the whole purpose of this discussion is is what do you need to know in order to take a good stab at sub 10% single digit body fats or for
females sub 177% which is really really damn lean huge caveat will you get to below 10% fat with this information that depends entirely on all almost entirely on two factors first are you close are you under 15% as a male or under 25% % as a female can we get you to that really shredded sub 10 sub 17% fat respectively if you're already very close five or seven percentage points away it's a reasonable likely tractable problem so the answer is generally yes on the other hand if you're quite far away if you're nowhere near single
diges body fat you're in the 20s you're in the 30s God knows where you are I've been hire myself are you willing to do multiple diet phases with breaks in between lose some fat take a break let your body cool off let diet fatigue drop lose some fat take a break you might have to take a stab at this for about a year or even several years in order to eventually have that stepping stair mechanism get you to below 10% fat so it's either you're already pretty close enough to do it then you can probably
do it or do you want to invest some serious time into getting close to do it there are no doubt other folks on the internet and YouTube that will tell you you can get to sub 10% body fat no matter who you are but this one weird hack we don't lie to you guys in this channel as a matter of principle so it's just not guaranteed there are not so many people walking around with below 10% body fat and there's kind of a lot of reasons for that but one of those reasons is that man
it's tough you know it's just not for everyone to be able to do with a reasonable amount of effort so yes you may be able to do it very likely but it's at least going to take some very serious work however the good news is it's generally very straightforward work there's not a ton of mysteries here and the work doesn't push you to beyond your limits or something like that it pushes you hard and then gives you ample time to recover so the system I'll be introducing you to as to how to get leaner is
a tractable thing it is doable it's not easy but it's not the end of the world either it's just a thing that's going to have to be done by you and luckily I've distilled how to get very lean below 10% down to a set of I think about kind of seven strategies and as you employ these and if you employ them your probability of becoming very lean is going to be really really high but if you try to get sub 10% fat without employing 1 2 3 four all the way up to all seven of
these can you get to below 10% fat maybe it's not guaranteed it's not even close and the probability is just much lower so I'm basically giving you seven tools seven Horsemen you know like the Lord of the Rings ones where there's kind of nothing in there and these all darkness and but the horse is also mean and has snot coming out of its nose I'm giving you seven of them to like deploy in your army to fight seven specific problems and once you've solved those problems you have a structure develop there your probability of getting
to below 10% body fat is really high I guess it's like in Lord of the Rings the situation those Ancient King Darkness dudes like finally get froto and you know do whatever the hell they wanted to him in the beginning Scott the video guy what did they want froto would they just want the ring or was he G to have to pay for it with his life well they wanted the ring they're just like look bro we don't talk yeah but just give us the ring it's easy super easy we'll Pretend This Never Happened let's
get to the strategies folks strategy number one and this is a video designed for both beginner folks intermediate folks and some Advanced folks as a refresher so bear with me if this is a super remedial to you but if you're new to this sort of thing get ready to learn stuff number one strategy is to lift weights and it's kind of weird to folks that are not accustomed to the fitness industry to be like what hold on a sec you Meathead look at your ugly disgusting muscle face of course you're pushing lifting on us that's
just what you want us to do you want everyone to lift weights I said leaner idiot not more muscular you're misunderstanding me but hold on I know it seems like that but it's not like that at all lifting weights offer some incredible advantages to the process of getting leaner lifting weights builds and preserves muscle tissue so that as you get leaner you're not just getting smaller but because your muscle is no longer being slothed off more of your fat gets slothed off so it actually enhances the rate at which you lose body fat and body
fat is the only thing we care about with body fat percentages if you didn't lose any weight and somehow you got super lean mission accomplished with lifting weights getting leaner is easier because if you think your body has fat it can burn as as you lose weight or it has muscle you can burn if you start lifting weights and do it nice and hard for a while muscle is no is blocked off you can't really take it anymore very small amounts of it and then your body looks a fat and goes Hey fat you're going
to have to you know be the one I go to for the rest of this and Fat's like please you've taken so much from me already I have nothing shut up AK-47 buttstock to Fat's head and the kids are crying Jesus Christ what the Scott how do we get to like an interdiction in Somalia from all this hey but the Somali are lean is that okay to say legendary tangent legendary tangent shut up fat Fat's crying fats cuddling one of his children we want that kid we want that fat kid like no you can't take
him it's Jimmy it's terrible fat loss is terrible is what I'm trying to tell you guys uh once you get deep off of fat loss di like it does feel like a Civil War in my body body and this guy was right so good news only your Fat's getting burned pretty much if you lift weights nice and tough especially as a beginner so then it's more for the weight you're losing a bigger fraction of his fat that's dope also there are some really cool side benefits you look leaner and that you don't look simultaneously sick
you feel better and if people just lose a lot of weight you'll see this with folks uh taking a lot of OIC but not extra sizing they'll just kind of shrivel down and people at work can't really tell like did you lose a lot of fat are you on a fitness journey did you just barely survive a battle with near terminal cancer they can't quite tell you know Bob comes in he's like hey Jim you looking good like thanks Bob like um tough times for all of us I guess Jim's like I really what do
you mean like you like you kind of got that Abraham Lincoln gaunt in the face look and you're like oh yeah I'm on a fat loss eyet like oh yeah looks like you lost everything else too you're like what nothing nothing nothing see you later see you at lunch I guess if you eat that thing still you don't want to just lose a bunch of weight you just end up looking unhealthy because you probably are because you lost a bunch of muscle and a bunch of fat you just look kind of shriveled it's not a
great look people think you're sick you lose a bunch of fat but you keep your muscle you look chiseled you look rock hard you're like you're like a sports car but like you're a person and and you walk by people's desks at work you don't do that you get fired doing that I've done that a few times got fired from a few jobs but in any case you're going to be looking like a piece of art chiseled instead of a piece of like oh I hope that guy makes it to tomorrow right so big deal
there how do you do this lifting so I don't have just what to do I've got the how to do it for you guys today generally speaking compound lifts that hit multiple muscles at the same time not a ton of bicep curls but a lot of underhand pull Downs get the biceps get the rear delts and get the hole back stuff like that not a lot of tricep extensions maybe some but a lot of incline close grip barbell presses hit the triceps hit the front delts hit the chest and so on and so forth you
can train with weights for two to four times a week anywhere from sort of 20 minutes to an hour at a time depending on your level of seriousness and you just start with one or two sets per muscle group per session and you do each muscle group two to four times per week and you slowly work up as recovery allows do not come into the gym do 10 sets for everything be a frozen corpse in your bed the next day like oh I have delayed onset some us I'm not going to be able to move
I'm calling in sick for work for 5 days don't do that that doesn't grow you much or any more muscle it just beats you up a ton so just start nice and easy with one or two sets for everything and then slowly as you tend to notice that you're recovering really well increase the number of sets eventually beginning three or five sets per exercise and that's well enough for most fat loss plans the good news is that the RP hypertrophy app can do all this for you and minus literal lifting we're working on a robot
that'll actually lift for you and live your life for you it will sarily terminate you when you're no longer useful but that robot's getting hard to clear through the Regulatory Agencies so we just have this RP hypertrophy app for you will tell you how exactly to lift exactly how many reps to do how much weight how many sets it'll modify everything for you give that a thought you can totally this lifting without the app but you know I do make money when you use the app so think of the children I was a child once
right Scott was I a child once not sure I have no memories I'm still child height thank you for pointing that out and child intellectual maturity never lost that I I suppose talking about children's genitalia is reliably going to get us kashed so probably not all right but let's leave that in and see what happens all right strategy number two you want to okay so you're lifting weights like okay okay where's the diet like hold on we'll get to the diet strategy number two still not the diet it is establish a moderate to high level
of physical activity why you can just cut calories like crazy you're like I don't want to move any more than I do now I go to my office I come back I walk to the um I get my groceries delivered so I don't even go to the grocery store I just walk home uh from the garage to the couch there I sit I walk to the shower I let water run over my body I cry a few tears I finish the shower I walk to bed I go to sleep I wake up I walk to
the bathroom to do am things I walk to the car once I'm dressed I walk across the parking lot at the office at the office I come uh back home I walk across the same parking lot there you go there's your 1,000 daily steps you could say okay I just don't want to do any more physical activity but I know that you need to eat at a caloric deficit you need to burn more stuff uh that you're taking in than you know adding it to your body so I guess I'll just like drop my calories
like crazy on paper that absolutely Works super well but in reality if you drop your calories by a ton because you don't want to have a higher level of physical activity to really draw some good calories out you're going to end up uh siphoning off a bunch of extra muscle so you're lifting weights but the muscle kind of still receding and that's not great you are going to destroy your energy levels when your body gets very little food it stops asking a lot of you and just makes you want to just lay in bed and
just not move your eyes you'll be at work somebody some somebody will give a presentation I'll be like any questions you're like um yes like yeah you when's the presentation like we just had it idiot oh oh I must have just zoned out yep that's the fifth time this week you don't have a job anymore your overall hunger is going to go psychotic if you have a decent energy expenditure decent physical activity but you're at a caloric deficit your hunger's like decent if you energy expenditure is really low and you have to cut a ton
of food from your diet your hunger goes way up and it gets real nasty super high stress you'll have trouble sleeping your body composition won't be ideal it's just not great on the other hand you say okay okay fine fine fine I got to do physical activity but what if I really up that like crazy what if I don't want to do moderate high levels I do psychotically high because if I do psychotically high if I just try hard enough I'll just burn tons and tons of fat the problem with that it does it also
does not work in real life as you ask more and more energy expenditure of your body it becomes way more efficient at that task and expends less energy and it also shuts down your energy level so much in the rest of your life that you end up hitting a cap as to how many calories you can actually realistically burn per day and every human has a very similar cap relative to body weight so it's going to destroy your energy levels in addition that much physical activity takes up a ton of time it's going to beat
up your joints and again it just doesn't burn as many calories as you think so we're end we're ending up this place where the extremes don't seem to work very low energy outputs are not ideal because you have to cut your food a ton and then you get super hungry and you lose a bunch of muscle very high energy outputs are simply unsustainable and also don't work as well as we would think the high moderate or moderate to high range seems to be a little bit of a goldilock zone that we're discovering people seem to
get a lot out of it it gets that good buffer of continual burning of energy and when you just create a little bit of a deficit for your food for your diet you're going to burn a ton of fat all the time because the machine is there and we're not running it too cold we're not running it too hot we're running it just nice what is that number well I consider roughly a moderate step count daily number of steps to be about 8,000 per day and a high number to be about 12,000 per day now
this is on average for many people um some people will have different numbers for themselves so 8 to 12,000 anywhere in that range is good for me 10,000 is often the number spoken about it it's not some kind of golden number but it's often a really good amount that is both very energy draining and very sustainable because if we try to go to 16,000 18,000 daily steps a lot of people just can't keep up like feet will start hurting their daily physical activity is going to start to draw down their energy is going to start
to draw down and of course if you're at 4,000 or something like that 2,000 daily steps you're just not even trying and you're going to get crazy Hunger if you have to drop your food by that much to keep losing weight so anywhere in the 8 to 12,000 range and thereabouts is a really good idea I would highly recommend a step tracker for this I Wear My xiaomi Fit step tracker because the Chinese government needs to know where my location is at all times it's like $8 and I'm Jewish so it sits on my rest
until it cracks or starts transmitting actual not good data to the Chinese government yet again all right so those are two strategies in strategy number three and I know it's not even the caloric deficit part yet tell me where to cut fat Dr Mike I'll get to that in a sec is to eat nutritiously strategy number three is to eat nutritiously what the hell I'm trying to get lean I'm not trying to get a lifestyle change but here's the thing getting lean is so tough you want all of the stars aligned in your favor and
after you get lean you probably want to stay relatively lean keep some of the gains that you've made and leanness if you eat a fundamentally nutritious diet not only does it really help you get lean but it is the fundamental core of your diet you're going to take with you after you're done getting lean so you don't just go back to eating Twinkies like you used to and balloon back up to the same weight you always were on the same level of not lean so eat nutritiously you can meet your Macros you have proteins carbs
and fats daily from just one of those online calculators with total junk food you can do it junk food and whey protein shakes but it's going to make it a high probability higher probability that you have some nutrient deficiency specifically in vitamins and minerals that your energy levels are not anywhere close to Ideal and that your hunger levels are terrible because a lot of junk food gives you something super tasty and calorie dense you just want it way way more and then it doesn't last as far as exposure in the bloodstream and you just get
really really hungry again after I mean if you want to get satiated and feel satiated for hours after you don't have like half a can of Pringles potato chips you will get satiated not at all and just want to eat right after and 50 minutes later you're just going to be violent and pissed cuz you really want some more Pringles and if you don't eat High nutrients dense foods you fail to build that habit that keeps you leaner later on because a lot of people will do a real hardcore diet then they'll switch and just
get back to the normal selves that's a weird thing to explain at the office like hey Jim I um I remember you leaner is that okay for me to say no one's going to say that to you but you know like you're that guy I was like oh how's Lena coming you look sharp I see your cheekbones and then two months later he's like holidays huh you're like yeah I don't even want to talk about it cuz you didn't have any strategies to take with from the fat loss diet you just have two modes crazy
fat loss diet that's unsustainable and then eat whatever the hell I want mode learning how to eat nutritionally will help you a ton lose fat and a ton in keeping the fat off so how do you do this couple of general rules about three to five evenly spaced meals per day constructed of mostly lean proteins like eggs chicken beef turkey fish milk the usual veggies fruits and whole grains in that carbohydrate category things like all fruits for sure all veggies especially green veggies and of course usual grains like rice whole grain bread potatoes oats so
on and so forth and of course healthy fats olive oil canola oil avocado oil avocados themselves nuts and various nut Butters and tons of other fats on it list these food groups lean proteins healthy carbs and healthy fats are where you should be getting the vast majority of your food from and constructing meals from them 3 to five meals per day now your meals can be only protein only protein in carbs only protein in fats but they can't have no protein So Pro lean protein is always the core and then you layer on top however
much carbohydrate or fat you need from those healthy sources now it doesn't have to be all healthy sources you can have a bit of BS but the tougher it is for you to get lean the more percent of your diet you should for that fat loss phase be focusing on only those healthy diet foods because if you have a friend who like can get to 9% fat by eating Twizzlers first of all they really your friend you want to hang out with a person like that doesn't have to pay the same cost as the rest
of us I'm kidding but you know you're just not going to learn a lot from them because you eat one Twinkie and all of a sudden you see your abs no more for a few days and you're like damn that ain't me and so is it a cool idea to be able to eat junk food and lose fat yeah some people can pull it off but I would say if you have trouble losing fat characteristically and it really means something for you to get really lean I would say stick to mostly are only healthy foods
when bodybuilders especially professional bodybuilders when they diet down for an important bodybuilding show and they're trying to get to just below 5% body fat lean characteristically almost none of them eat anything other than these healthy Whole Foods they'll have a few shakes in addition sometimes towards the end of the diet not even that so for the people in the world getting the leanest of everyone they're eating only healthy Whole Foods the entire time on the way down or at least the V majority all right so we got the diet taken care of on its basic
core now that your lifting is in place your physical activity is in place and you know how to eat a fundamentally healthy diet if you're just starting this out this Fitness process just making those three changes you're already losing fat like the world is coming to an end but if you want to make sure to lose all the fat that you can you want to intentionally generate a caloric deficit here's how many calories it takes to operate your body you want to eat just a few calories a few hundred calories I'll get to specifics in
a bit shy of that because your body's going to be like crap we have to fulfill our energy demands but where are they going to come from oh hey body fat what are you up to body Fat's like please don't take my family oh my God you know the usual but we take it anyway because it's just ruthless that's how the United Nations works I'm kidding they don't do that maybe generating a caloric deficit unless you are building muscle at an unrealistically High Pace some people be like hey I've been dieting for like three months
I haven't lost any weight but do you think it's because I've been gaining muscle yeah a few pounds of muscle but honestly if you really generate the caloric deficit that you're supposed to to go at your maximum sustainable safe speed for fat loss most people can't grow muscle that fast so you really should be seeing a net reduction in your body weight and if you're seeing that a caloric deficit is clearly in play and it has to be a pretty meaningful one to lose a lot of body fat for you you can only burn appreciable
amounts of body fat when there's not enough food coming in to regularly meet your needs so remember that the deficit is kind of a core philosophical point of fat loss diets your body doesn't like to part with tissues unless there's just a certain amount of burn that has to happen and not enough food coming in so eating healthy is great but we have to go beyond healthy and cut a little bit of that food out how would we do it first thing to try is to cut down on fats especially fats found in meats and
in milk products so if you eating lots of cheeses lots of full fat milk lots of meats with lots of fat in them take your Meats make them lean meats switch from eating for example regular hamburger to lean ground beef it's not a fun switch but it sure as hell works because fat has 9 kilo calories per gram you remove eight grams of fat from each of your four burger patties you eat per day that gets to be a whole lot of calories coming out and you can barely feel it you can taste it but
you still get the same food volume the same protein requirement all that other good stuff if you're drinking regular whole milk or if you're having whole Greek yogurt then you can take it down to skin milk and and fat-free Greek yogurt and you open up a ton of opportunities to no longer get in lots of added fats once and this assumes you're not doing any junk food or cheating once your fats are down pretty low you could start to cut down on the carbohydrates especially grains like Breads and Rices that tend to be a little
bit less fing and have a lot of calorie density eventually if you're really crank in that diet you might be down to mostly veggies and fruits and a little bit of whole grains in your meals and that's how you know that you're doing a good job managing hunger and getting the most nutrition because you've kept in the veggies and fruits which are kind of the best anti-hunger weapons you have and the most nutritious and in order to cut calories from somewhere you probably should be cutting grains like if I tell you to cut calories you
just remove broccoli off your PL I'm like that's probably the stupidest way to get rid of that right it's like if you have a a team of zombie Fighters with you and it's like Grandma with a spoon a guy with a chainsaw and a dude with a sniper rifle like we need to winner down the team sniper rifle dude get out of here like what the hell what the hell is Grandma gonna do with those spoons like she's some kind of Super Saiyan spoon fighter no she's just going to get eaten real quick so she's
kind of our our grains just you want to kick Grandma out not kick her out lie to Grandma it's a lie say Grandma right there if you just run across that field there's a spaceship that'll take you away to a place where there are no more zombies she's like really you're like of course Grandma why would I lie to you it's not like we're running out of food I'll see you later she gets out you a couple hundred meters into the field her head pops off and the some zombies you know real nasty stuff what
the hell is wrong with me today anyway cut down on those fats cut down on those carbs and the net result of that process should be to bring your calories by somewhere between 250 less per day than you normally eat or 750 less per day you normally eat 750 is if you weigh 2 300 lb plus 250 is if you weigh somewhere between 1 and 200 lb close to that 100 lb that's going to make a difference the other way to tell if it's the right amount of calories is that if week on week on
week you are losing somewhere between half and 3/4 of a percent of your body weight on average per week so for example if you started the diet at about 200 lb if you're losing 1 to one and a half pounds on average per week whatever the deficit is it's the right deficit on the other hand if you're losing it a we faster rate your diet fatigue is going to crush you you have to add in about 250 calories to see if you can slow that weight rate down into that half to 3/4 of a percent
range if you're not losing enough weight like you were 200 this week and last week you were 200.2 then you have to cut another 250 calories out go another week reestablish see what's going on and make those changes now that sounds a little complicated it's actually pretty simple the RP diet coach app does this whole process for you you'll just make your meal plan in it it'll help you do that it'll remind you when to eat meals and then it'll update every single week for you to constrain or expand your food amount to keep you
gaining or losing losing in this case exactly the rate that you want so that's an awesome thing to try of course you don't have to buy it but give it some thought so that handles our caloric deficit strategy number five is to impose that entire system for only 8 to 12 weeks at any given time like dude I got to get to below 10% fat what the hell are you talking about me it's going to it's going to take me it's going to be Tak me 24 weeks or something hold on a sec why 8
to 12 you can diet for less than 8 weeks at a time no problem but man it's going to take you a little bit of time to get to your goal or you're going to have to take multiple diets to your goal where you could have just taken one so less than 8 weeks is totally cool if that's what you can do but 8 to 12 weeks seems to be like enough dieting time to chunk real high amount of body fat off of your body to make meaningful meaningful losses and a lot of people also
get really motivated when they do a diet that's 10 weeks long that makes them look very different much leaner they're like dude hell yeah yeah I can't wait to rest up and do this thing again and get even leaner if they do a diet for like four weeks and to kind of look a little bit leaner feel a little better close forit a little better ah man it just you might lose the dream of getting ultr lean at all the way uh at that point because it's just not enough evidence that this whole plan is
work eight minimum but why 12 maximum in our experience at RP and again we've coached hundreds of thousands of people including ABS uh probably even more than that and anything much longer for the average person than 12 weeks of consecutive fat loss dieting leads to a ton of what we call diet fatigue and diet fatigue is basically your body like hey I'm starving to death I think and it throws two middle fingers in the air for you it does this in a couple of ways hunger goes crazy your food focus goes crazy so you just
think about food all the time it disrupts your daily life you have low physical energy you have low mental energy you have brain fog your sleep start to suck and that's just no way to live life if you just stuck to 8 to 12 weeks of dieting and stopped and then maintained you can lose whatever fat you want to lose later with another run of the same diet after your diet fatigue has reduced with a phase of Maintenance but if you try to go for 18 weeks straight the last six might be like a terrible
time and let's say you can even get through it most people can't most people don't but if you get through it you risk falling off the wagon towards the end or falling off the wagon after and that means you're going to try to rebound back totally subconsciously to your old weight junk food's going to taste like the best thing ever your fill point for it basically won't exist and you'll end up like me getting arrested by several Federal authorities in the back room of a Chuck E cheese why because they make the world's best pizza
and yes I have been to that one place in Brooklyn that claims to do so it's called Chuck-E-Cheese they also have one in Brooklyn what do you think about Chuck-E-Cheese Pizza being the best ever in the world oh my goodness you're not allowed to be around children are you damn it did you see those old news stories like Chuck cheing people Pizza I have I have two things to say about that put them back together on the one on the one hand disgusting who knows how many toddlers put their fingerprints into that pizza am I
right Scott but on the other hand but there's children in Africa do I have to say anymore true it's free pizza that's efficiency I'm glad to be eating pizza piz that is recycled it's like you you use a soda bottle that's recycled plastic why don't you eat pizza the thing is they're charging in the same amount aren't they but it is quite a low amount it it's kind of that amount their Pizza is so cheap that you're like how can they afford this but now we know I sure hope Chuck-E-Cheese doesn't come for us legally
all jokes Chuck-E-Cheese we read the same article as everyone else did all right so rebounding and all that stuff is no good you don't want to give yourself a psychotically hard time so what you're going to want to do is take a look into your schedule and plan out 8 to 12 weeks any answer between 8 and 12 is the right answer there where you don't have to travel as much as usual if you travel for work or for leisure and you don't have any like uh big or very few special event meals like if
you're like three friends birthday parties and four friends weddings and that same span of like nine weeks man those meals you're not meant to diet through all of life what is this life anyway so try to pick a time in your life in which you don't have a ton of commitments and really really sink into the diet and have your diet uh end after you finished all the weeks and then what after when you're done with week 10 of your diet and you're done dieting we'll get to that we'll get to that in not the
next point but the point after but before then on your way down through this process we have one more strategy tip to share and that's to weigh yourself and adjust the diet we already mentioned this before but it really it is really important to man some point you don't ever actually know your caloric needs your body is a complex Dynamic adaptive system and everything's always some kind of guess one of the most curious things to me is back in the day people used to DM me and say hey I'm not not losing weight but according
to this website's caloric formula I should be what do you think it's only one answer that question uh you know formulas have a really wide range of error also you might not be eating what you think you're eating but here's the cool thing about body weight body weight is a total integrator in information science terms of all of that data and it shows you really what really you're eating because of everything taken into account your body's adjustment for its thermic effect your slightly less or more cardio than you thought you were doing mismeasuring or or
mislabeling portions all that stuff integrates down into well are you losing weight at the appropriate rate if the answer is not quite then you probably need to eat less if the answer is well actually I'm losing weight even faster then you probably need to eat more you're never really going to know that unless you diligently track your body weight otherwise you're just like guessing and that's just no way to do something that's so time commitment induces so difficult and so worth your while you're going to want some measurement so if you're weighing yourself regularly then
you can see if the weight is coming off or not at the right pace and make the adjustments so I'd recommend weighing yourself anywhere between every day which is totally cool but not required all the way up to like two times a week if you're just weighing every Monday and Thursday you're totally good to go you get the weekly average which every app and every computer program will give you and you see how to compar us to last week the RP diet coach by the way does this completely automatically for you and if you are
lower than you're supposed to be with last week you might get a little bit more food in your diet if you're right on track keep doing the thing if you're a little higher than we thought you would be relative to that trend of getting nice and low then maybe we need to cut food so that is definitely a thing some people will try to get super lean but will never look at their body weight in enhanced drug using professional bodybuilding that's a thing because the drugs play such a crazy role that they're increasing your muscularity
and body water while the calories are coming down so their body weight doesn't mean a whole lot but for almost everyone you know you're on your way to ultr lean maybe even sub 10% if every week your body weight is meaningfully going down according to plan and if it's not you have every opportunity to change it you don't want to be in a situation where you're losing uh fat you think but then a fat loss stopped you think and you have no idea what's going on but if you had your weight scale averages you would
see that oh after a while I'm actually plateauing time to cut a little bit more calories out and then go that is a good idea so if if you're not losing weight at the appropriate amount either increase maintain or decrease by 250 calories roughly every single week look at how that week goes and make another adjustment from there again the RP di coach app does that automatically but I'm just starting to sound like a like an annoying salesman strategy number seven our final strategy to empower you guys the ability to get well sub 10% body
fat sub 177% for ladies is to take breaks what I thought this is a how to get lean discussion not how to not get lean and be a wuss discussion but hold on a sec why are we taking breaks diet fatigue will eventually break every single diet or it's like you know like all the spy agencies of the world say everyone breaks that's true for diet fatigue as well if I give you enough of it either your results will get worse or you'll fall off the wagon one of the two things will happen and that's
not good you accumulate diet fatigue through weeks and weeks of diligent dieting every single week you spend in a hypocaloric deficit condition every single week where you lose net amount of body fat your diet fatigue climbs a little bit climbs a little bit climbs a little bit and it adds up because diet fatigue takes weeks and weeks to fall off but you're adding it every week so diet fatigue over the course of a diet isn't just like it goes up in a little low slope straight line it's cumulative because it all adds up at the
tail end and just like your car needs uh oil and if it runs out of oil bad things happen to it diet fatigue is something that you have to address about your body on occasion because it predictably with a lot of fat loss dieting in sequence we run into high diet fatigue and that's no good when you run into high diet fatigue you get psychotic hunger super low energy you start losing a bunch of muscle your sleep breaks down it you just don't get good results anymore if you're getting any results at all so if
you reset your diet fatigue and get it back to a lower point you can do more dieting later if needed which is great because your fatigue isn't as high you have more Runway into tractable diet fatigue and you don't risk losing ground by falling off the wagon I mean imagine this you lose 15 pounds of body fat you look amazing at the very end of that diet your diet fatigue is so high you never even read up on what it was you just snap and you're like dude I don't even who cares anymore eat pizza
pizza pizza ice cream ice cream ice cream and then all of a sudden you know people are like can't even see your hard work anymore like that sucks you're putting in the work you might as well manage the after effects and obviously you don't want to rebound up unfortunately the vast majority of modern peoples that have tried fat loss dieting will have such a big rubber band rebound from that diet F because the diet fatigue basically tells you eat stop moving and keep eating and just No Holds Barred some people actually get higher in body
fat than they've ever been before because they tried to pull so hard and diet fatigue snap them back you don't want any part of this so how do you beat diet fatigue couple of tips first consider eating a little bit more Friday Saturday Sunday Maybe by 500 calories and a little bit less Monday through Thursday this is not a required thing but something to think about because most people can integrate slightly more fun weekend hobbies and relax and little bit more food on the weekends whereas during the work week Monday through Thursday you're really kind
of so busy with your work and so busy training and stuff and there's not a ton of special occasions and fun Foods around that you need to eat much more and that means every Monday through Thursday you accumulate a little bit more diet fatigue than usual but every Friday Saturday Sunday you reduce it substantially or accumulate much less that could be a really really good thing as long as the average calories are roughly the same through that whole week this can be a viable strategy for some people though some people don't really like it the
aage is all that matters in the end the RP diet coach app can 100% hook you up with a diet just like this if you're interested if your diet fatigue ever gets to Crazy unsustainable levels at Mid diet you're like dude I'm not sleeping I can barely work my brain barely works you can always take about one to two week at maintenance levels of eating something that just keeps you the same body weight so substantially more calories than you've been eating that will reduce your diet fatigue long enough just to let you come back and
hit another couple more weeks of fat loss dining it have buys you about as much time close to about as much time as you put in so if you're like okay I'm in 10 weeks into my fat loss diet I want to finish 12 but I can't take two weeks St at maintenance and then you might be able to do two weeks even three weeks after that and finally get to below 10% body fat where at 11% your body was thrown up two middle fingers and was like nah F I ain't doing this anymore feed
it for a couple of weeks at maintenance you don't gain any fat you don't lose any fat your diet fatigue Falls just enough for you to finish cranking and get below 10% fat and lastly and by far the most importantly to this section is after any number of weeks of dieting sequentially be it anywhere from 8 to 12 usually we at RP have calculated that you need at least about 2/3 that amount of time to reduce diet fatigue to begin another serious fat loss phase just like the one you just did so for example if
you dieted strictly and you got really good results for 12 weeks and you say hey so I just finished my 12 week diet when can I start fat loss dieting again because I want to get even leaner my advice to you would be like man um at least eight weeks of Maintenance or slow gain before you flip the script and probably more like 10 to 12 especially if you accumulate a lot of diet fatigue dieting can work but it has to work like anything else works if you have a car and you've run to 10%
of its gas tank you're like can I keep driving it for another several hours everyone's going to be like what are you nuts no you fill the car back up with gas that's just what you do but when we have our bodies and we finally get them lean we stop thinking about this in the analogy of machines your body is just a machine it's very complex but it's just a machine it will accumulate fatigue it'll run out of various things and it needs to be refilled and replaced and essentially charged back up and that process
takes a long time the good news you don't have to go back up in body weight for that to happen you can get down to 14% body fat and stay at 14% body fat for 12 weeks and then your body's feeling damn good again no hunger no Cravings none of that stuff and then you can get to below 10% so this especially helps when you're not exactly 5% away from being sub 10% fat and you need multiple phases to the diet you had better be doing a diet and a phase of Maintenance about as long
as a diet after each one to deal with that afterthought um another stupid analogy is when they have someone go you know to space in one of elon's magic rockets and then the rocket comes back down they don't just like clean up the Launchpad and tune a few knobs put fuel back in and just let the thing launch again that's how you blow up there is a very particular process of checking all the stress points to see if they're fractured re and you know putting shelling on all the various components making sure everything's restocked everything
works this is a very fine-tuned process and it was crazy to say this but Rockets take a lot of damage flying through Earth's atmosphere back and out of space and Beyond so when a rocket lands you don't just like it's not Star Wars you don't just like you know kick the little weird creatures of it that accumulated during space flight and then then put another nuclear battery in and off it goes it takes some time for that turnover to happen so think of your maintenance periods after diets as repr prepping this very finely tuned meticulous
machine to do a very very tough thing again it's not just like oh I just dieted I'll take two weeks off and it'll just do another 12 weeks of dieting you will hit the ground nine times out of 10 and it will not be in a fun way all right if you guys need more help with a approaching this problem of getting sub 10% body fat or whatever your best is our RP diet coach app and on all the app stores unlike the hypertrophy app which you can only get in the link in this description
because we're I don't I'm not exactly sure why the engineers tell me all sorts of things I'm kidding I'm not throwing my boys under the bus um we're almost certainly eventually going to have it be a uh in the stores app but for now it's uh our own proprietary thing it's neither here nor there um your job when you have the RP diet coach app is just do with the app says period it's the easiest thing in the world it's like a diet coach in your pocket it's like shut up don't eat this we're working
your only job essentially at that point becomes to swat things that are on the way to your mouth that you're not supposed to be eating we were trying to make a branded RP tennis racket so you can SWAT various waiters food that they bring you at brunch and you can even SWAT your friends with it we'll see how the patents work out on that one um you know you got to teach your friends what to eat and not eat grandma's trying to eat A Slice of Cheesecake whack get out of here grandma and by the
way grandma have I told you we're kind of looking fat lately holy crap anyone who wants to try that on their Grandma uh I please don't you know Grandma's been through a lot the depression you know the 1880s like that next our RP hypertrophy app will handle all of your lifting Link in the description so if you want the hookup you can get it there and if you want to learn much more in depth about all the sciency stuff that comes with dieting and managing diet fatigue and getting the right rates of loss and choosing
the right Foods we have a book called The Renaissance diet 2.0 you can Google it uh there's about 50 different ways to get that book and it can answer like a million more questions than you'll ever have about dieting so if you really want to get your learn on give that book a read and see what you think until then I'll see you guys later but uh hopefully leaner and if you're not lean uh I'll just kind of avert my gaze when I see you because it's awkward see you guys next time he
