hey folks dr mike here for renaissance periodization today's topic is how to transform your physique fast getting your biggest visual change in about four to six weeks it's a secret that celebrities don't want you to know well maybe they don't know it either so here is the purpose of this video let's say your goal is to make the biggest visual impact quickly and you have between four or six weeks to do it what do you do what exact things do you manipulate with your diet your training recovery etc in order to make the biggest visual
impact one of the reasons i made this video is because a while back i was actually contacted by hollywood people that's right famous and um they had a pitch for a show and they did a pilot episode and it never got picked up because of my involvement of course but um they were asking me hey listen what sorts of workouts and what sorts of diets are going to give the biggest visual impact because the reality show was like people are trying to get jacked and they sort of follow him around and i gave my piece
some of the advice was taken some was not as almost always occurs in hollywood consultation but uh now i'm sharing with you guys what i would figure is kind of the tip of the spear we have a show to film in four to six weeks we need to get people in unreal shape or even if it's a transformation contest it would be the fastest way to transform and here are the details before we give you the how-to there are some rules and expectations first of all this is something to understand intellectually before you even enter
the process fat loss is the biggest path to massive visual changes quickly you can't gain muscle very fast and for that reason if you let's say have five weeks and then you have to be um oh you know at a photo shoot with your fiance let's say you somehow accidentally um said the right thing to a girl a few times and then you're gonna get married you're gonna be getting engaged soon or something like that and i was like getting married soon and the fiancee was like hey like you know he gave me this ring
and it was on the beach this is great can we get some photos taken of the two of us just like fiance pictures people do weird shit like that that's white people shit out there so fine okay five weeks you're like not in amazing shape you could sort of hypothesize well you know if i got bigger more muscular i would look considerably more different the problem is maybe if you do unreal things you can gain a few pounds two to three pounds of muscle in five weeks that'd be really impressive especially if you're not coming
off of injury or off of de-training or something like that okay fine how much fat can you lose in five weeks would you wish maybe like 10 pounds right you're not going to gain 10 pounds of muscle and then the visual effect is wildly widely different so you have to remember when i sort of open up this diet and training protocol you're going to notice that it is a brutal fat loss diet and there's for a very good reason because per amount of matter we can move moving fat out rather than muscle in per gram
accomplishes a bigger visual impact in the short term plain and simple right number two anything less than a month to try to look notably better is probably too short you can try it you can go on a three week diet same principles as i'll describe in a bit but you may be underwhelmed for how much effort it takes maybe dieted your ass off for three weeks and and one person at the photo shoot is like oh you look pretty good and you're like really like i think actually the sun is uh coming down a different
angle you look the same as always god damn it right so i wouldn't recommend it i would say at least four weeks up to six weeks okay that's how long we can implement this exact protocol of course you can die conventionally but that's going to be a little bit more of a sustainable diet and it won't be as insane to that point number three it'll be brutal the brutality is something you just have to make peace with because you're the person that decided to wait until five weeks out to look good well maybe it's snuck
up on you and that's totally fine that if you want to pull that lever there's some shit's going to go down right it's kind of like you know if you're on a submarine launching thermonuclear warheads and you know you lose radio contact or something like that like you pulling that plug of launch this has really big consequences and before you press the button or whatever the hell shit works to launch the trident missiles from the sub to go destroy the world with nukes you understand i guess this is going to be a very different world
if i press this button so just the same way it is going to be brutal if you press the button to go okay i want this fast transformation won't be fun i mean if you're a masochist it'll be hilarious amazing but short of that you're getting into some shit it's a good thing from two perspectives one if you're doing this it's good to psychologically prepare for what you're gonna be going through because you know at least then you don't have to suffer uh supper at least you don't have to suffer from the idea of surprise
you're like if uh you wake up and a bug is biting you that's terrible it's a surprise and it's unpleasant but if you're like you're in the middle of the jungle and bugs have been biting you for the whole day and one lands on you and bites you you're just like ah fuck right same idea as if you're expecting the workouts and training to really really suck the diet to really suck then you know like day 15 you're gonna be like yeah like it's going fine based on how i expected if you think oh you
know i've done fitness challenges before i'll just eat a little bit less and do a bit more it's not gonna cut it it's gonna be brutal and so the second reason you want is to tell future people that will do this through you because many of you are personal trainers or coaches or help people with their fitness one way or another and some of you may very well have friends approach you and say hey listen you know i gotta i got a bachelorette party here in five weeks and i'm not trying to look awful so
help me out i want to do as much as i can you have to tell them look it's going to be terrible you're going to want to quit all the time if they say yes then at least communication existed point number four yes the transformation itself the four or five weeks that you do this it will transform a physique considerably but at the margins because it's only four or five weeks it's not as much transformation as it could be and thus the fractional difference in how you look that day based on what you do the
day before peaking hydration carbohydrates things like that that makes a big difference on how you look so for example if you're a bodybuilder and you took 16 weeks to diet down to 3 fat motherfuck you lean one way or another even if you miss your peak altogether you're still gonna look lean as fuck if you totally miss your bodybuilding peak yeah you won't win the show you won't take top five but you walk out of the street with a shirt off and people are like holy crap and i'm like yeah i'm really out of shape
they're gonna be like what there's veins on top of your abs and i think those also have abs and veins on top of them so there's you know difficult to really screw up a good visual appearance fundamentally if you're already super super lean in this case since you're only losing maybe 8 to 12 pounds or something like that of body fat yeah it's a lot to lose in a short time but if you really hit the peak right that visual appearance is really gonna do really awesome things as opposed to you hit the peak wrong
and it looks like you lost only six pounds of fat six pounds of fat is notable but barely 12 pounds of fat is very notable but if you do the wrong things with your water and your salt and your carbs you can look like you only lost six even though you lost 12. if however you do the peaking very properly you lost 12 you might look like you lost 16 pounds of body fat and even gained some pounds of muscle so peaking is very important we'll cover that in here and then lastly hugely this is
a no-brainer i'll say it anyway this is not sustainable you do not simply take two of these and put them back to back and go hey there's a 12-week diet you won't last and if you do last you'll have such a nasty diet rebound that you'll just get fat all over again and the whole process will be miserable so those are the rules let's get to the methods and as per usual hopefully i'm trying to make this as straightforward as possible there's no real big tricks here once you guys sort of hear me talk about
it you're going to be like ah shit i could have told you that so first for diet in protein you eat your body weight in pounds and grams of protein so if you ate 200 pounds eating 200 grams a day very straightforward for carbs you could keep them minimal which is to say 5 to 10 grams per meal okay that sucks and all of it usually in veggies so green veggies especially the amount of fullness they give you and the amount of micronutrients they give you for how few calories they have is the best of
all the foods so it's just going to be lean meat and steamed or grilled or fresh raw mostly greens that you know a total of 10 grams of carbs if you subtract out the fiber which is a lot of greens but you'll need them because you'll be starving to death fats are traced from proteins that means you can even eat things like salmon pretty fatty proteins i wouldn't eat like pork sausage or anything keep them bodybuilding-esque foods but you can eat even slightly fatter meats as long as you keep those carbs to 5-10 per meal
and veggies trace fats come along if you really want to lose faster and you really like really want to make a dent then you cut your fats in those meats considerably so eat like lean fish and chicken and egg whites and then you have between zero and three grams of fat per meal or something like that and you will lose fat incredibly fast and feel competently awful my recommendation is to do four meals because the meals are bigger you can get fuller from them and have more of a psychological satiety if you have little tiny
tiny meals and you're eating like a bird it's going to drive you insane my next recommendation is to have the first meal three hours after you wake up to push more of the food towards the evening so that you can have your last meal just before bed not the ultra hunger between meals and because you'll have your last meal just before bed it satiates you just enough to let you go to sleep because sleep is critical and you may be in a position where sleep is very difficult to get because you're such a huge deficit
your body's starving on all systems it's going to wake you up it's going to prevent you from go to sleep it's going to make you hungry this doesn't solve the problem but it you know mitigates it to the extent possible given the magnitude of the caloric deficit point number two your weight training five to six days per week of weights if you want to present that best physique you got to put as much throughput into the muscles catabolism and anabolism is possible okay you train twice a week you look fine you train five to six
days a week for you know six weeks you're gonna look pretty cool at the end right not pounds and pounds of muscle but maybe a few and maybe you can hope to retain all of your muscle with this training volume and if you retain all of your muscle by losing eight to twelve pounds of fat gee whiz you know that's notable that's definitely notable you want to do full body or a more technical way is you want to train every muscle you want to keep so if you just don't care uh like i don't care
about my calves if they get way smaller during this who gives a shit you don't have to train your calves but every muscle you want to stay a similar size and not shrink down and be pathetic then you train that muscle so usually it's full body high volume generally you're pushing the limits because you want the most throughput possible high volume training not only builds the most muscle it breaks down the most muscle and requires the most calories to repair so if you do relatively high volume training then your total amount of body change is
very high both on the fat burning end and the muscle building and we want to maximize that right one to three reps in reserve generally we're going pretty close to failure this is hard training short rest intervals are just fine for efficiency so if you don't want to spend all day in the gym you can do uh compound uh antagonistic supersets like a set of pull-ups set a bench that'll pull up set a bench a set of squats out of upright rows and a squat set of upper rows shit like that it's awful it's brutal
but it'll do the job and what you want to do is try to match or beat your reps and or load by tiny amounts but you're really your goal is just not to get weaker so if you can be the same strength in week one and the same strength in week five right before you peak you really won because the amount of imposed short-term acute fatigue through that paradigm is so high that you probably gained muscle if you just kept your performance the same if your performance fell by a little bit you probably just kept
muscle if it falls by a ton then you probably lost muscle and that does not contribute to the best look possible so push push it hard desperately try to cling on to your performance and the sets generally are composed of 10 to 30 reps each you know anywhere between there is good sets of 5 to 10 are fine but they tend to in the short term cause a pretty pretty decent level of like systemic fatigue for not as much caloric throughput as that's a five just don't burn as many calories and here we're trying to
burn so many calories that your weight training workouts as illustrated by the short rest intervals being okay they double as caloric burn workouts so sets of 10 to 30 reps will be brutal especially if you do it in superset style but oh boy will that burn a whole lot of calories for you and helps on the other side of the equation cardio the easiest way to do this is to get a pedometer voila i don't know who the fuck makes it some chinese company you know what i'm saying communist party knows where i am at
all times which is good i want them to know fools mortals but in any case um my fit or something am i fit who the fuck knows you can do better than me i just this is a super cheap thing i had on amazon in any case it counts steps easiest way to go about this is to aim for 15 to 20 000 steps per day the entire time you're doing this crazy fat loss challenge thing super straightforward it'll feel like you know you don't really have legs towards the end of that but you will
have abs you know what i'm saying so pluses and minuses or you can do a baseline 10k roughly 10k and add roughly an hour of hard elliptical cardio or jogging or swimming or whatever at a barely sustainable pace you should be getting off that elliptical machine covered in sweat and like like that for an hour each day or that's 10k steps or you go up to 20k steps you know whichever one fits your lifestyle and preference is the best really just get you the same point supplements a pre-workout will be very helpful i don't ever
take pre-workout if i was doing one of these things i might consider it you know because you are not going to have a whole lot of energy eating that basically almost no food right protein sparing modified fast is really what it is and you're going to want some pre-workout in many cases because it'll help you train hard and do cardio hard which is really good vitamins and minerals uh you should take just anyway i would take a multivitamin multimineral anyway i do every day five grams of daily creatine monohydrates a fine idea good boost in
performance it's anti-catabolic and um for many people you know some caffeine uh coffee tea shit like that uh early in the day for most because you know one does not operate on protein alone you can but it doesn't feel so great and your mind's gonna be all uh you know really loosey-goosey so if you wanna still be an apt human being yeah i would recommend some caffeine again i don't do it but a lot of people get a lot out of it all right that's how you do the thing you notice it's like really just
one mesocycle's worth of instruction because it's just one mesocycle that you can pull this off when you peek it's super important to get things right if you want to look the leanest and most full so simultaneously leanest and most muscular looking you just follow a couple super easy steps the day before you want that good look the big look right you're taking pictures of your abs you're uh making your fucks white profile so you want a nice picture of your abs plus cock you know like you take it like this because you get hard first
we get in trouble for this scott all right yeah send send your pictures to fuck swipe you know when you get in good shape it's good it's the american thing to do in any case you got a big day the day before is important the day of you're going to look good peaks are actually quite easy to maintain they're very difficult to achieve however we're going to go a very short simple route first that entire day let's say saturday morning you've got to shoot with your fiance and then after a big date and flowers hopefully
get lucky maybe at the end so morning you got to look good for the shoot and you guys are going to be doing a couple different outfits beach stuff and then tuxedo stuff so you know you got to look good that's saturday here's what you do friday friday you wake up and you reduce fluid to a bare minimum that entire day so thursday you drink normal amount of water friday you drink just enough fluid to get the food down okay i usually have to be honest with yourself because if you're just drinking for the enjoyment
don't do that a lot of times you can get food down with no water whatsoever um for you know one of my most recent shows that i did i had a whole day before i didn't consume any water and the day before that was almost no water but a lot of times i would start eating rice cakes which is the worst possible thing because they make it super thirsty and like immediately after you've rice cake you're like fuck fuck i need water but then like you keep chewing and swallowing them they don't clean out your
teeth through your tongue and after about 15 to 30 seconds you're like actually i'm fine so if you can do that great you're not going to get dehydrated clinically there's zero fucking chance of that happening within one day unless you really somehow fuck up or you're walking around saudi arabia or some shit the sun's killing you so reduce fluid to a bare minimum which can mean look for you know if you had number oriented people out there one liter uh to half a liter half a liter to one liter maximum if you're doing more than
a liter i don't know what the fuck you're doing next consume only trace sodium and fiber very low fiber right and very low sodium fiber tends to store water in your gi tract it'll make you look poofy if you lower the fiber all that will scoot out and your waist will look nice and tight the next day sodium stores water under your skin which makes you look fat if you minimize sodium for a long time your body gets really sensitive to it it really pulls it in it makes you look worse but just for a
day you wake up looking very dry and also you don't barely take it in water so that's a double effect and then you think okay great i'll look really dry but it'll look stringy you take a normal amount of proteins in that day you take your carbs you do four times your body weight in pounds so if you 200 pounds that's 800 grams of carbohydrate in one day split over you know four to six meals whatever makes you happy and half of your body weight in pounds uh in grams of fat so if you weigh
200 pounds that's 100 grams of fat spread evenly throughout the day and you know whichever foods are not very high in fluids so don't like eat your carbs and fruit because you won't drop a whole lot of body water foods that have very little sodium and fiber so we just knocked out almost all fruits pretty much all of them uh bananas are still fine right trace sodium uh that's a lot of white rice you feel me that you're eating look at the labels pasta just normal pasta has a crap ton of sodium not in a
bad way it's just part of the food um so pasta's inadmissible for this so a lot of the times this has to be white rice and like whey shakes or chicken whey protein puddings terrible terrible stuff and the fats you know like natural nut butter is a great choice because it's completely free of sodium and it has all the fats you need and very little of anything else and it doesn't take up a whole lot of room in your stomach it has some fiber in it but full of god two tablespoons that's no big deal
if you do this especially eating more of the food in the beginning of the day so that by 8 pm or so you're done eating your gi tract has time to process and get a couple poops going so by the time you go to the photo shoot at 11 a.m the next morning your waist is really tight everything looks really nice as opposed to being like hey photographers can you give me 15 minutes i got a little food baby i got to deliver and then you take a dump and they're like wow your waist got
smaller yeah you should see the dump of course you take pictures of it you would show everyone you post it on instagram that's what i do so if this blows really well which it should there's not any magic you wake up the next day with much fuller muscles than you're used to having and at the same time very little water under your skin both in your body and your face like right now i'm carrying quite a bit of fluids i did not do this yesterday right um but you know your face looks a little thinner
a little willem dafoe type action and uh there's your best look we all want to look like willem dafoe in the end all right so you did it what do you do after because we just really really push the physiology pretty hard first you want to take a massive deload eat as much clean food as you want i would be easy on the cheat food for at least the first week because your rebound hunger is going to be insane if you get a bunch of cheap food you're going to eat like 10 000 calories a
day and you're going to regain all your body fat so if you keep it clean but eat plenty of food like you know tons of oatmeal and chicken and all this other stuff turkey and pasta then you know you'll gain some fat but it'll be relatively minimal um a week after that you switch to normal eating and normal heart training after a deload week and you know you'll still be gaining some weight back this week probably a lot of it's fluid and stuff like that you may get very very waterlogged a day or two after
because you got very dry the day before it's a feedback mechanism no big deal and as far as results of what you're going to look like when you actually peak you know if you do this process properly you let's say just for four weeks just for four not for six you could be like eight pounds less fat cause you could lose two pounds of fat per week no problem in many cases and you can lose no muscle and because of the water peaking process dried out the mussels or sorry they're dried out under your skin
filled up the muscles with carbs and fluid you could look 12 pounds less fat and more muscular at the same time on that peak day in just four weeks a little bit more in five and a little bit more in six longer than six is not recommended because it just throws you off like crazy and it's just like pulling a slingshot to get you to rebound as high as possible and it'll cause massive fatigue increase in injury risk and increase in just psychologically you're like just like fuck that right if you have a hollywood celebrity
you're prepping you want to do this with them for eight weeks by week seven they'll be like you know what i'm gonna look as about as good as i can i'm done with this diet and you're like oh shit quit early and that really sucks if you want fat loss at a greater scale and you want to keep more of it off because you'll probably regain half the fat from this that's not terrible not the best thing in the world if you want to lose eight pounds of fat and keep eight pounds off you need
something like an eight week diet not like a four-week diet that's it folks go out there do your peek go be a waiter or waitress at that one restaurant in hollywood on that peak day just in a jolly way handing out plates and food and then finally that executive producer from that one show you love is going to notice you you're going to be a fucking star and that happens remember remember i was your friend before all this so make sure to invite me on the set so i can uh i don't know what people
scott what do people do on set creep around yeah i'm overqualified i'll see you guys next time
