the fast way to go from 30% to 10% body fat it's 2025 and I'm going to show you how to fast forward your transformation going from 30% to 10% quickly and I've done this myself five times in the last decade two of the five Transformations I've done have happened as little as 60 to 90 days it's sustainable and it will be a science-based approach it's simple but not easy and I'm going to give you the exact plan you need to follow no guesswork I use a formula that I created called the mechanical rules of fat loss and things move quickly so you can just copy and paste this information and fast forward your transformation my name is DrMichael diamonds I'm a scientist I'm a medical doctor and a pro- natural bodybuilder these five rules I've used on all of my clients Harry Donnie Tori Sandra hiy Kathy even my own mother let's not waste time let's dive straight in mechanical rule number one I call mental Fitness think about it every decision you ever make starts in your brain do you order a Starbucks frappuccino or a black coffee do you go to the bar on the weekend or do you stay at home and watch a movie do you take a bite of your partner's KitKat or do you stick to your di let's take this a layer deeper you need to be able to look at yourself in the mirror and picture your other self a higher self a more empowered stronger confident intelligent version of you and I want you to take that image and I want you to write five to 10 reasons why you want to become that version and I'm going to get a little bit vulnerable here these were mine before I started I wanted to show the world that I was a man of my word and that's how this YouTube channel started I wanted to have a larger pool of dating partners to find the perfect wife three I wanted to be a symbol for Natural Health in this industry number four I wanted to Achieve Financial Freedom and five I wanted to inspire my mom I want you to do the same and when you do I want you to write it on a list use your notes on your iPhone and write down 5 to 10 reasons of why you want to get to 10% body fat and why that will be beneficial for you and you'll quickly see how easy it will become to say no to the things that are going to delay your success you're going to start saying no to the Frappuccino the drinks at the bar you're going to say no to the KitKat of your partner with every no think of that as a rep on the bench press every time you say it the stronger you get the more mentally fit you become and you'll start seeing your physique taking shape your body is a lagging indicator to your brain you need to be mentally fit to finally be physically fit I want you to take a moment and write in the comments down Bel if you've achieved a transformation how true is it that you needed to make this mental adjustment before you saw your physique take place share your story I think you might be able to inspire the person watching this video making the consideration mechanical rule 2 is the perfect deficit going from 30% to 10% doesn't mean eating less food it's the calories in what you eat and drink and the calories out what your body Burns each day but the problem is when most people think about starting a deficit they only focus on the first part of that equation which is eating less food and let's be honest here most people are starving themselves without even thinking about it or they think the way to burn more calories is to exercise more cardio is usually the biggest culprit here but that's not true at all the calories outp part also called your TDE stands for total daily energy expenditure it's a scientific breakdown of where your body is burning calories every day this part is the most shocking exercise is us usually the smallest piece at the top it burns the least with majority of what you burn coming from places that aren't in the gym so simply starving yourself or doing crazy amounts of training and cardio isn't the smartest way to go about it it would make a lot more sense if we focus on the bigger pieces of creating the perfect deficit for example the calories you burn should come from things that aren't necessarily exercise which is your non-exercise movement for example walking more standing more and you'll be shocked that this actually Burns three times more calories compared to working out or like the calories you burn digesting food your thermic eff of food which is 10% of this whole equation like eating more protein will burn six time more calories compared to eating more carbs and fats or all the other things that focus on the biggest part your BMR your Bas of metabolic rate that's 70% of the equation building more muscle masses in that sleeping more low stress levels so let's first tackle the first first piece of the equation without starving yourself let's talk about caloric intake so that you can make this for yourself I'm going to use my client Tori as an example he's 36 years old when we started working together he was 217 lb his height 5'11 and he was training five times per week and I consider this a moderately active individual to keep it simple and easy with this formula to figure out calories we will take Tor starting weight and multiply that by 13 to figure out his maintenance calories so 2177 lb which is a starting weight and we multiply that by 13 which gives us 2,821 so all you should do is take your weight right now multiply that by 13 so tor's maintenance calories came out to be 2,821 and for him to be in a caloric deficit he had to minus that by 500 calories and I did that for him and that equals 2,321 calories and I'm just going to round it off to 2300 so now you know how to create your own caloric deficit you take your weight multiply that by 13 and minus that by 500 Pro tip why that 500 number exists we know that a pound of fat is equal to 3,500 calories divide that by 7 days in a week 3,500 divided by 7 is 500 now let's figure out tor's macros and this is the fast and easy way to do it with protein we want to give the traditional 1 g of protein per pound of body weight this way we make sure that we're not just losing weight we're losing fat and not muscle so Tori we want to give him 217 g of protein fats the lowest I ever go with anybody and especially with a male is 50 g of fat with females as well I like to start at 50 g of fat so now we know tor's protein is 2117 G fats will be 50 with the remaining calories Tori has we're going to allocate that all just towards carbs which comes out to be 245 G of carbs remember these macros are just numbers we actually need to put it into practice think of when Elon was sending Rockets into the sky he made all the calculations but the Rockets were still crashing he put it into practice and then he made some tweaks so put it into practice what is important is eating that exact amount of food every day now this gets interesting most of my clients enjoy a three meal frequency and this is the logic I want to use I want you to have one meal for performance one meal for sustainability and one meal for enjoyment this is the perfect balance so example for me my performance meal is pumpkin low glycemic index and grilled barbecue with high protein steak and my stability meal that I know I can eat this every day for a month two months is I eat four wraps that are tasty that have veggies in there it has the macros and micros and then my one enjoyment meal is a pint of ice cream so I want you to remember this forever and this is what you're going to use to build your own plan I want you to write down 2 6 8 10 = 50 so for example this is for protein two scoops of whey protein is equivalent to 50 g of protein 6 oz in this 26810 of cooked chicken breast is equivalent to 50 g of protein 8 O of cooked steak is 50 g of protein 10 oz of white fish is equivalent to 50 g of protein so now you have four protein options that you can pick and the exact amount that you should eat to H 50 g so let's do the same for carbs so two cup of cooked rice is equivalent to 50 g of carbs 6 oz of seed potato is equivalent to 50 g of carbs the same applies for pasta 8 oz of cooked pasta is equivalent to 50 g of carbs and 10 oz of Oats is equivalent to 50 g of carbs the fats will take care of themselves because there's fats in the protein sources and using this simple framework you can now build your own plan and you can build 16 variations of different meal plants so example for breakfast you can do 10 oz of oats and two scoops of protein for lunch you can do 6 oz of sweet potato and 8 oz of lean steak for dinner you can do 2 cups of cooked rice and 6 oz of chicken breast and a snack you can do 10 oz of white fish and 8 oz of pasta so there you have it but like I made you a promise I'm going to give you meal plans to follow so here is a booklet with 21 different recipes with the exact amount of foods and the exact macros to follow it's linked in the description I'm not going to ask you for an email or your name or anything you can click the link and you can download it immediately and I'm going to do you one better in the description as well I will put down the exact video showing you how to prepare each one of those recipes the five best breakfasts best lunches best dinners and best snacks you now have no excuses to create your own meal plan so now the next question is DrMike how do I know that the meal plan is working and you may want to be able to use a scale but most people think that they're doing it correctly and you might not be using your weight skill correctly so right now most people are weighing themselves once or twice a week or even less and that can backfire and you may be asking okay why because you might be catching yourself on a day when you're weighing yourself when your weight temporarily spikes and that leads you to believe that you're not making progress even when you are and here's a better way to do it I want you to step on the scale every morning as soon as you wake up I want you to wear no clothing do it before eating or drinking anything and make sure that you've used the bathroom first and I want you to keep this up for 14 days straight then I want you to calculate the average of the 7 days and compare it to the average of the last 7 days that difference will give you a much more accurate picture of your true weekly weight loss rate other tools you can use to see if the diet is working as you can also take pictures the first week Monday and the second week Monday and compare them and look and to take it even another level I want you to take your body measurements I like using a Reno tape and you can have a look and see if your biceps have gone up in size and you might even see hey my waist has come down which tells you one thing you've built muscle and you've lost some inches lost some fat before I transition into mechanical rule number three if you are 30 years old and above you tried everything there's actually a scientific explanation for it and I'm going to explain it to you at the end of the video so watch till the end as to why 30-year-olds men and women cannot lose fat and this is probably going to help you break a plateau and maybe it doesn't apply to you you can share this with someone else but let's move over to Mechanical rule number three mechanical rule number three the cardio accelerator what I'm about to share with you is exactly what so many of my clients have done like Nicholas Who Lost His Belly had in 4 weeks making these cardio adjustments and I've done every single cardio machine you can imagine the battle ropes sprinting box jumps assault bike you name it have done it but some of these machines will burn more protein in the form of muscle and carbs in the form of glycogen instead of fat which is not what we want this is by far the best cardio so let's go back to our TDE the second biggest portion of our equation is your non- exercise like walking this is the informal cardio plan that I want you to follow and you can just screenshot this so in week one of the plan I want you to do 10,000 steps and this is a science-based reason for this week two I want you to increase that to 11,000 week 3 12,000 week 4 13,000 week 5 14,000 week 6 15,000 and you can increase it from here or you can just maintain it at 15K it can become a bit more challenging because you'll be pressed for more time let me show you what another hack we can also include the formal cardio formal cardio just means that you have a set cardio machine you want to use you have a frequency which is how often you want to do it per week and you have a duration which is how long you want to be on the machine and a target heart rate so for example one you can do any of these following cardio machines treadmill StairMaster elliptical or a rower those are my favorite number two you need to get into the heart rate range of 130 to 140 beats per minute this is called your Zone 2 cardio this is an amazing fat burning Zone and you can follow this specific formal cardio plan so in week one I want you to do one session of formal cardio and 15minute duration week two I want you to increase your frequency and I want you to do two sessions and at 15 minutes week three we increase both our frequency and duration at three sessions at 20 minutes week four four sessions at 20 minutes week five 4 by 30 week week 6 5x 30 week 7 5x 35 week 8 5x 40 depending on your time you can increase the frequency or duration to lose fat faster add a bit more gas it's all about how many minutes you're doing in total per week why it's called the cardio accelerator is that we know if you're between 160 to 200 lb you're burning about 500 calories per 10,000 steps and if you do this every day for one week you'll burn an extra pound of fat on top of what you're doing remember what I said 500 calories * 7 is equivalent to 3,500 calories which is equivalent to one pound of fat so if you're increasing weekly you're just putting more gas to the throttle this is also another example of a client of mine look at what I did with JL in week 1 to 4 we did two sessions of cardio at 30 minutes he was at 6 km per hour which is about 3. 2 mph on the treadmill and he did Max incline and he did 10,000 steps week 4 to 6 he did four sessions of cardio at 30 minutes same Speed Max incline on the treadmill and he was doing 12,000 steps week 8 to 10 he did five sessions of cardio at 60 minutes max speed at 6 kmph 3. 2 mph Max incline at 15,000 steps week 10 to 13 he did six sessions of cardio 70 minutes same incline same speed and he was doing a total of 20,000 steps and this is what he did and I want you to continue watching till the end of the video cuz I'm going to show you exactly what we did with all the other factors on a week to we basis and the reason I'm showing you this is so that you guys can manipulate your own cardio according to your time so don't feel so rigid to the plan I've just given you I want to give you the tools to make your adjustment so you may ask DrMike how did you manage to hit your cardio and steps and this is what I do number one I wake up early and this allowed me to walk for an hour and this alone can get you 6,000 steps 10 minutes of walking will give you 1,000 steps and I would walk to the gym and back right and it's 10 minutes to the gym and 10 minutes back that gave me 2,000 steps and in between my workout instead of sitting and being on my phone I was walking in there as well and if I had 20 sets per workout which means I had 20 minutes of rest a minute rest every set that was 2,000 steps and we know like I mentioned that if you're between 160 to 200 lb you're burning 500 calories per day at 10,000 steps so if you walk 10,000 steps for 7 days that that's equivalent to 3,500 calories per week which is exactly one extra pound of fat step number four is focusing on your basil metabolic rate and like I mentioned the biggest shift that I have had is building more muscle it is the most valuable thing that you can do especially when you're 30 years old and above so if you're a beginner to an intermediate usually you can follow any plan that has the basics of targeting every muscle group twice and making sure that that you're doing in a week 10 to 20 sets per muscle group so without getting too complicated here is a 3-day training split a 4-day training split on the screen a 5-day training split and you can just screenshot these and follow this plan if you're an intermediate to a beginner this will help you because this is exactly what I did in the past before we had websites in AI we would just download plans from bodybuilding.
com and it gets you to your destination when you get to an expert when you become a pro then you can get more specific on the workouts as long as you're training a minimum of three times per week and a maximum of six and you're being consistent what I want you to focus on when you're training is that with bodybuilding and building muscle your main concern is quality contraction concentric parts of the movement and relaxation Ecentric parts of the movement and you're repeating this and this is the main focus you want to focus on your form and then the second thing is you want to make sure that you're improving a the weight that you're using so let's say you're doing a Bice curl that you're going from 10 lb to 15 lb then to 20 lb and even if the increments are smaller that is fine and the second thing is also that you're increasing the number of reps so let's say for the bicep curl you can only do eight if you're doing 10 voila You're Building more muscle finally if you can do both you can increase the Reps and weight over time this is a powerful indicator that you're building more muscle but I've given you the training plan to follow and all I ask is share the this with a friend if you want them to follow a plan and you want them to get into better shape I truly believe this video will give them all the tools and steps that they need to finally quickly lose their belly fat and the final reason why building more muscle will help you lose fat faster is that muscle burns more calories at RIS compared to Fat almost seven times more finally step number five which also focuses on that Bas of metabolic rate is your sleep it is by far the most underrated tool in this and it will correct all the mistakes if you're sleeping 5 hours it is the equivalent of you trying to Sprint with a 30 40 lb back on your back why this is when you're sleeping more your body's going to produce more testosterone your body is going to produce more estrogen your body's going to produce more growth hormone all the hormones necessary for you to build more muscle and lose more fat your stress levels are going to be lower and you'll also notice it's easier to stick to your diet but I want you to be sleeping 7 hours minimum 8 to 9 hours if you can and let's say you're at 5 hours focus on improving that go to 5 hours and a half then go to 6 hours then go to 7 hours and that's what I want you to keep building on follow a good routine use the method I call 10321 as your sleeping routine 10 hours before bed no more caffeine we don't want there to be caffeine in your bloodstream keeping you from falling asleep so 10 hours before bed the 3 hours before before bed I want you to have no more food in your system this way that you're not have you're not digesting when you're trying to fall asleep 2 hours before bed no more liquids I don't want you to be waking up at night to use the bathroom 1 hour before bed no more screens the light on your screens emit the same light that the sun does which tells your brain hey it's still light outside don't go to sleep but if you stop looking at screens at least an hour before you'll go to bed easier cuz it'll produce melatonin but like I promised I'm going to speak to those who are 30 years old and above and why you're not able to lose fat if you've tried everything so you're 30 years old and you want to know the fastest way to go from 30% to 10% body fat and maybe you're even just stuck where you are and I'm going to show you exactly the reason for it for both men and women and there's a scientific explanation for this because even my own mom dealt with this and for 2 years prior she struggled she did all of these things she did the intermitted fasting she did the low keto calorie restriction low carb and even before she started working with me and my team she was recommended to do a zic by her gy and her endocrinologist which shocked me they had no context of what I knew and this is what's going on with you guys right now you've tried all these things and you're still stuck and I'm going to first talk about men and then talk about women the first thing and the most important thing a powerful hormone for men that has decreased as cold testosterone and for women it's estrogen I'm going to get to that now but what's happening is when this Foundation decreases it makes things incredibly difficult for both men and women I wanted you to think of when you went through puberty your body changed dramatically as a result of increase in estrogen for women and an increase in Distortion for men when you turn 30 years old it starts going in the opposite direction which is why you're feeling a lot of the symptoms you're feeling and research shows this right it shows here that men at the age of 30 years old on average are dropping to sorum by 1% and even more in the cases that you have poor food and lifestyle choices now what's happened is this you went from being clear thinking good muscular frame it was easy for the weight to come off of your body strong bones and you were energetic to this pear-shaped low energy low confidence depressed mood fatigued man and the reason for this is a low testosterone I'm going to show you guys what you need to do exactly so you can reverse this so you can go from 30% to 10% and if you're feeling these symptoms I highly recommend you watch this video till the end because I'm going to show you exactly what you need to do and the same for women women go through what's called per menopause and as men decrease in testosterone women decrease in estrogen right their ovaries gradually start producing less estrogen and we call this menopausal transition and for women this can happen as early as your mid-30s and sometimes even early 30s and you may be feeling some of these symptoms for women breast tenderness mood mood swings fatigue depression anxiety hair thinning you may be feeling all of these symptoms or only some of them my mom in-law was dealing with sleeping problems and if you're sleeping poorly the weight's going to pile on and so much more but we need to uncover specifically what's wrong right and I'm going to show you a few clients of mine that dealt with this everybody that's come through sculpt by science has seen this but this is at the top of the level in general the issues we see but there can be so much more with my mother she had metabolic syndrome which is a cluster of syndromes three that are or more that you can deal with that increase your likelihood of a cardiovascular event by 80% so when my mom was dealing with this excess of abdominal weight hyper lipidemia high amount of fat in the blood low HDL so she had a low amount of the good cholesterol she had high LDL the bad cholesterol she is diabetic and had high blood pressure we needed to reverse this I this is personal to me I want my mom to live long I want her to live happy and I want her to feel amazing and we reverse this completely and I'll show you how but it could be a multitude of things from the thyroid to cortisol levels that you're dealing with brain fog so there can be so many more PCOS we see this all the time so this happened with Robbie and you can see before Robbie had no idea 39 years old business owner he's massive in his industry and he dropped 40. 6 pounds until he finally realized that for him it was low testosterone he was taking naps at 3:00 p. m.
and look at him now happiest can be six-pack and everything looking incredible if you go on his Instagram Robbie blancard you'll see he has a post for me and my team Trish same thing dropped 24 lbs once she finally diagnosed what was truly wrong with her and for her she is at that menopausal age that 44 years old age and once we uncovered what she was dealing with the rude cause she dropped 24 lbs and here's the photo of the M Trish and brand look at them they look like they've reversed in age they took this photo same location at their same holiday spot and it just looks like this is like they've gone back in time which is incredible same thing happened with Don 53 years old down 33 pounds and got to single- digit body fat Kathy his wife she they were both on the channel she was skeptical and listen to what she has to say yeah I I I got motivated by Don and doing it to the other was great and if somebody doesn't have a partner to do it with you guys are wonderful you're always there for us it was it was quite amazing and it still is and down 16 lbs I share this with you to show you that there's hope you can do this you should have no excuse especially when you have science on your side Omar and why I'm showing you guys this is that you don't necessarily need to see the weight scale go down you just need to go through body recomposition if your testosterone is higher you'll build more muscle more muscle means a decrease in body fat and that's what happened to Omar Masha look at her she only for some people only drop 6. 3 lbs but finally got to see your abs at 43 years old so what you all need to do is you need to do a blood diagnosis and I'll talk about this entire chart here in a little bit but what can't be measured cannot be managed if you don't know knowledge is power if you don't know how can you fix it so I need you guys to all go do a lab test especially when you're 30 years old and above and you need to ask your doctors to do these tests with you and I'm just going to show you guys these in screenshots take a screenshot take this to your general practitioner and tell them that you want to see those these results and you want them to explain it to you and if they're optimized right so take a screenshot of this this is all extremely important dexa scan is extremely important cortisol test extremely important you can do the Dutch test growth hormone all of this and I'm explaining why they're so important as well and I we could go on and on but these are all the things that we do with sculpt by signs that finally give our clients so much Clarity so when you can see the full picture you then know what exactly to address right so take screenshots of this we take all these tests with our women as well and this is exactly what we do at scul by science everyone here DrZeno DrJess coach Max DrPine we have DrAmy on board we also have DrSierra which is a functional doctor we are an incredible team this is my family but this is exactly what we do right we take a primary diagnosis and this is why I say if you're 30 years old and above if you want to work with your doctor do that test that I just showed you and they should explain everything to you and what needs to be optimized if something is out of range then already you need to get that back into range so your your body can work the way it used to when you were in your 20s so that you can go from 30% to 10% but usually you'll uncover what you're struggling with but if you want us to do it this is exactly the method that we use at sculp by science and honestly this is the fastest way is you've tried all the generic meal plans diet plans you've watched plenty of YouTube videos I think it's important that you work with professionals to be able to get this so me and my team of medical doctors were all medical doctors and on top of that we are specialized in medicine 3.
