30-50 grams protein per meal
Lift 3x week/3 hrs
10 min walk = 1K steps
Intermittent fast
adequate sleep
Cardio 60-70% max HR
Cardio 150-180 mins/week
Water: 1/2 body weight in fl oz
Clear urine = well hydrated

I lost my girl a month ago and started working out. My weight Was 112kg (im from germany) and im 1,88m tall. I started to cut all sugar and walked like 10 km every day for a week. After this week I started with running 10km a day. 5 at the morning and 5 at the evening. I eat steak or thuna with rice and eggs once a day and to this day I lost 14 kg and im addicted to running and will keep going. Sorry for the brain damage reading this 😅

I’m on a 18/6, walk 10mi., in a 550 caloric deficit, getting 81/2 hrs of sleep a night. I have lost 22 lbs in 3 weeks and I feel great

Calorie deficit + workout and walking everyday. No excuses no bs...just do it!! Just do it!! That's mental toughness

The amount of knowledge you get with this channel is so valuable, especially for free. Most people just tell you basic stuff like walk, lift weights, eat protein, calorie deficit. And while it's true, they don't give the reasoning behind why it helps you. I think the reasoning/logic is just as important because it helps to understand why things work how they work and allows you to fix your errors.

That being said, all of this stuff is extremely accurate. I've been a consistent gym-goer for 2-3 years now and I take it pretty serious going 5-6 times a week, progressive lifting, etc.

I just recently started making an effort to walk alot again because I work a remote desk job and it makes it very challenging to lose weight sometimes and stay active. I've had active jobs before where I walk 15-25k steps per day and that was when I was obviously more active and at a lower weight. The more you're sedentary, the easier it is to eat dirtier as well.

That being said, it's been around 2 months now of me tracking macros at around an 80%~ consistency rate, reaching protein goals very consistency (some days it's not perfect), walking at least 8-10k steps per day bare minimum, and trying to sleep better. Already went from 216~ to about 207, and that's with me not being perfect in the slightest.

Fasted walking in the morning is easily one of the best things you could do to start off your day in my opinion too btw. I encourage everyone to do this and trying to reach 5k~ steps just right there. All the stuff he says is very helpful and legit and I'm not a paid program member or anything. But I am greatly appreciative of the incredible information he has given us.

😂did you really just say get a burger on a Sunday from Chick-fil-A 😂😂 you have a great sense of humor!

Mashallah: starting over with my fitness and “ why” journey. Fasting 16:8 everyday for years as I’m a first responder. Drinking 2.2L water per day, ice baths every morning due to hx of concussions, weight lifting (getting back into routine) and last piece is sleep and energy levels

if you are extremely fat (over 30%) just eat below maintenance and walk as much as you can. all rest is secondary and can be implemented later slowly

Mashallah, this video is packed with value. Make sure you watch it till the end, you don’t want to miss the gem at the end 🎉

You’re so concise and clear with your advice. I’m just about to go and do my shopping for the week and my shopping list is based on this video. I’m so ill at the moment with a lot of health issues. I need to fix myself!

Mashalla. My wife and I are 5 weeks into our fasting and caloric deficit. We are down 500 calories from our normal meal plan and fasting 16/8. We look forward to seeing what meals you have compared to what we're preparing. Great video!

Doctor Mike changed my life! ❤

I do it to look better. I know I'm relatively healthy and fit. I'm not aiming at 12%; I'm looking to sustain at 15%. I started at 22.3% (according to my HUME), and I'm at 20.8% 22 days into it. I lift 3-4 times a week. I walk 12K steps a day most of the time. I focus more on hitting about .7 to 1g of protein per pound at 41 years old and 200-ish pounds.

Mashalla! The best advice always!

Ma Shaa Allah, So inspired and looking forward to the 21 pages!

Mashallah! I’ve added beans to my diet. I make a pot of beans whether it’s kidney, pinto or blacks beans I add turkey burger with rice and find very filling. I also do the fasting. I just started the weightlifting. I do the sleep hours as well. It’s taking time but I’m being consistent. I wrote my why this morning. Thank you Dr. Mike! ❤ Your videos are like me taking a class. I do notes and review. 😊

Thanks 4 the wisdom.

Thank you for the meal plan

This is amazing doc, we really needed this

Thx for this high quality video 🎉