This content outlines a five-step, science-backed strategy for achieving significant body fat reduction and muscle gain, even after a period of severe physical setback, emphasizing simplicity and consistency.
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what would I do if I was starting a 30%
body fat and I wanted to get lean and
the truth is I've been in this position
multiple times the last time I was
bedridden for 5 months coming off of a
surgery and I needed to follow a simple
plan a plan that even you can copy in
five simple steps that allowed me to go
from 30% body fat to single digit and
I'm going to share each and every single
detail with you in this video a little
history on me I am a Scientist and I'm
also a medical doctor so I've undergone
multiple Transformations myself and I
would consider my physique as a physique
that's endomorphic I gain weight and I
gained muscle pretty easily but losing
fat is a challenge and I'm going to
share with you each and every single
step that I followed so that you can
copy me and you can be able to achieve
the exact same transformation so the
last time that I went into 30% body fat
was probably the most challenging and
difficult time in my life I stepped off
stage octob October 23rd 2021 the
leanest I'd ever been in the best
condition but at that very moment I was
suffering from hemorrhoids and it was
extremely painful I wouldn't wish this
on my worst enemy and I immediately had
to go into surgery because it was at its
worst stage I couldn't stand and I
couldn't sit the moment I stepped off of
that stage I immediately went to go see
a doctor it took me five entire months
to recover no going to the gym no
walking I lost a tremendous amount of
muscle tissue and it was a dark place
for me I'm going to share everything I
did mentally physically my step-by-step
process that got me out of that position
and I know that this process works
because it's exactly what I've done with
my clients whove started a 30% body fat
and how I have gotten them to single
digit I'm going to give you a bonus here
starting off step number zero I was
eating pizzas I was eating everything
wanted and the truth is I was very
depressed a lot of the times it has to
be you that has to save yourself the
first thing I did once I finally
recovered and again it was 148 days that
I was bedridden that I didn't do
anything it was very difficult for me
actually to stand and look at myself in
the mirror and ask myself is this who I
wanted to be is this my purpose and I
was looking at my physique and it was
very difficult going from looking like a
superhero on stage to being someone who
you cannot even recognize can be very
difficult but once I looked at myself in
the mirror I envisioned and I started
thinking about what I want to look like
next who I want to be and here's even me
sharing my story in the hospital in the
moment today is the day of the operation
I am looking forward to putting this
behind me looking forward and starting
to work like I did in the past
that's in a few hours we're just waiting
anxiety's there but I'm ready and I
wrote down exactly what I wanted to
achieve the body fat percentage I wanted
to hit how long I wanted this process to
be why I wanted this to happen and I
fully understood what my North Star is I
wanted to be a better husband for my
wife I wanted to be attractive for her I
wanted to have confidence in myself
because at that moment my confidence was
shattered I didn't even want to share
that video on YouTube Once I finally
understood what my North Star was I said
you know what I'm going to share this
story and hopefully it inspires one
person and your North Star may be your
kids maybe it'll be finding a partner
maybe it will be becoming the 2.0 man or
woman that you envision yourself to
become becoming a successful CEO or
running a successful company and in that
image you need to be in shape part of
that is being in shape you need to
become that person and once I understood
okay Step Zero this is my North Star
this is why I'm doing what I'm doing it
gave me tunnel vision whenever I was
faced with making a difficult decision
between eating the particular food or
skipping my steps or not going to the
gym I would always think about my North
Star and when you can have a strong
attachment to why that goal is so
important you're always going to reach
your goal no matter what those are the
best people that I love working with is
that they've written down they've
manifest they're manifesting they're
thinking about what their vision is
they're visualizing what that looks like
and the more detail you get with that
the better results you get now that the
mindset is out of the way what a step
number one and step number one and I'll
share exactly everything I did I said to
myself Mike let's go back to basics and
the first step is tools of the Titans
and the tools that I was going to
utilize as a part of my system so we
need to be able to track if we're making
progress or not so this is what I did I
had a food scale and I had a weight
scale but what I needed was a tape
measurement as well because I've lost a
tremendous amount of muscle not going to
the gym for five months and just eating
anything that I wanted I got a tape
measurement because what a tape
measurement can do that a scale can't is
that a scale will either show you if
your weight's going up or down but what
is going up and down exactly is that
muscle is that water is that fat and
with a tape measurement you can see
without cheating what the size of your
chest is and what the size of your waist
is and I'm going to share with you my
measurements over the first 16 weeks of
what I did I also utilize these tools as
well I downloaded an app called happy
scale and happy scale is an amazing app
that allows you to track your weights
each and every single day but it also
gives you a moving average and it shows
you a graph and that's really what the
scale should be for is to show you the
trend of what your weight is cuz every
day you're going to get a different
number and you don't want to be
manipulated and you don't want your
emotions to be manipulated or your
confidence to be wavered with your
process and it can show you if your
trend is going down or if it's going up
and I downloaded that app and it's
amazing and it also shows you what your
real weight is using an algorithm based
off of all the inputs that you've put in
and the second app that I utilized in
that time was an app called My Fitness
Pal and what my fitness pal does for you
is that it's a diary it keeps track of
everything you're doing and I think at
some point in the future once AI is
corrected you're going to have like a
pin on you and it will see everything
you're eating and it will really
calculate all the food that you're
eating for you now we're doing it more
manual and we're using my fitness pal as
a diary to really calculate okay how
much money right how much calories am I
putting in right and you also want to
track how many calories you're putting
out so my fitness pal was the second
tool that I utilize to track all the
foods because if you're not tracking you
don't know how much fuel you're putting
in so you can't change anything if it's
not working you really need to know okay
what is it that I'm putting in so that
in the future you know if this is
working or if it's not working and how
to adjust that and I'm going to tell you
exactly the macers that I followed and
how I calculated that and I also used
the camera app photos will never lie
photos and videos will allow you to see
if there's any changes from week to week
and putting the photos next to each
other and analyzing them from neck
downwards each and every single week can
allow you to see if there's any changes
happening now this may be difficult for
you to to do on your own and being
objective so maybe showing a family
member or your partner or your friend
and ask them if they see any difference
may be very very helpful and also
utilizing the notes app at each week
from Week 1 to 16 I would put my photos
next to each other a week apart and what
my new weight was those were the tools
that I utilized and I said Mike keep it
simple I'm going to weigh myself every
morning just as a habit I'm going to
track all the food that I ate and I'm
going to show you guys the simple way I
did this where I didn't have to think
about it anymore and I logged in my
weights into the happy Scale app and I
logged all my food and then finally I
also had an Apple watch now this Apple
watch right it uses a thing called a
move ring but it may not be the most
accurate right but it is inconsistently
consistent so it can determine how much
your body moved that day and how much
calories you burned and it's pretty
accurate when I did the exact same
things every day I would burn the exact
amount of calories and if I went on an
extra jog it tracked that for me and in
simple terms I just use the watch to
track my steps but also how many
calories I burning overall as just a way
to measure right just to have some sort
of measuring stick and this is what I
utilize as a tool consistently so a
quick recap I track my weight every
morning and then immediately I put it
into Happy scale and honestly the night
before I would actually inut all my
macros into my fitness pile and my
fitness pile can calculate your own
macros or if you want to verify your
Macros just type up macro calculator and
input all the details that my fitness
pal ask you as well and just take the
macros that is from there and I'm going
to show you guys how I did mine I would
track my food actually the night before
so I knew everything I was eating so I
didn't have to really spend my brain
power and I just ate the same food all
over again and then once a week I would
do tape measurements shoulders chest
waist at the belly button line glutes
and ult o my thighs and I did that once
a week but I repeated this process over
and over again so now you know what
tools I utilize this is some of the data
that I gathered over the 16 weeks so you
can have an idea of everything that I
was able to go through now my starting
weight was 200 lb and I believe I was at
30% body fat according to it test I was
holding a lot of fat in my glutes and
you guys can see there's a lot of fat
tissue in my glutes and a lot of fat
tissue in my legs and i' had also lost a
tremendous amount of muscle now my chest
once I measured it was at 42 in and my
waist was nearly at 40 in coming in at
37 in believe it or not after 4 months I
only lost 11.2 lb and my weight coming
188.000 in so my chest stayed relatively
the same however my waist went from 37
in to
33.7 in so I lost a lot of the weight
and fat tissue from my waist now
although I didn't lose a lot of weight
on the weight scale I lost a lot of
weight on my waist which is a great
indication of you maintaining SLB
building muscle tissue and losing fat
and this is why measuring is so
important because you can see changes in
different parts in your body which is a
lot more confirmation so this data was
incredible for me to track step number
two is rebuilding all the muscle that I
lost the way we need to look at building
muscle it's a massive part of the
equation it's the long-term investment
this might be very obvious to many but
not obvious to most or when you train
you need to think of yourself as a
sniper we want Precision so when a
Formula 1 driver is racing against each
other they're trying to take every turn
as sharp as they can as quick as they
can and as efficiently as they can so
that they can have the shortest time to
finish a lap and the person with the
shortest time wins right the quickest
person on the track and when you look at
like a Formula 1 driver every turn they
make is precise it's efficient and they
always try and make it better and better
so with rebuilding the muscle that I
lost I had to be very efficient with my
entire process so number one what
training plan and structure did I follow
I actually ended up buying Jeff
nippard's guide to body recomposition
full body training program I followed a
5day full body training split and the
rep ranges for all his workouts were
between six and 12 reps and I'll I'll
share exactly why I decided to do full
body I'm going back into the gym when I
was talking about efficiently doing
things within the first couple of weeks
my main focus wasn't on lifting the
heaviest weights but was to make sure
that I was executing each and every
single exercise as efficiently as I
could with perfect form so that with the
weights that I'm using I'm translating
all the weight into the muscle
adequately when you're doing weight with
bad form you're losing all the weight in
inefficient exercises and you're not
truly targeting the muscle so that you
can rebuild it so I focused on war in my
first couple of weeks and what was also
good about the program is that it allows
you to write in what weight you used on
that particular exercise each and every
single week after I finished 5 days I
could see what weight I did the previous
week and my goal was to beat that weight
and over the course of 16 weeks I could
see that my bench went from 100 lb all
the way to 315b bench and I could also
see this represented in my tracking when
they changed and I tracked each and
every single workout so the things I
focused on was making sure that I was
challenging myself each and every single
week I was going very slow in the
beginning as I'm still fearful that I'm
going to rip any stitches or that I'm
going to injure myself very early and
I'm back to square one I focused on the
form then I focused on making sure that
I was executing with great technique I
was also writing down each and every
single weight each and every single set
in a booklet and I did this each and
every single week and I knew that as
long as the numbers were increasing I
was sure I was building more muscle so
I'll give you an example it's all about
how much tension you're putting onto
your muscle right so let's picture this
as a muscle fiber if this is 10 lb it
can maintain the tension now let's say I
increase this by 20 lb right it's still
maintaining the tension but if I do it
to 40 lb right you can like get a tear
however if I'm building muscle it can
usually deal with more tension that's
being pulled down so the way way you can
think of this is that as you're
increasing weight and you're seeing that
you're increasing weight for a number of
reps it's actually a great indication
that your muscle is building more that
it can deal with a new level of tension
a new amount of muscle tissue so I went
through this entire 5-day program again
what I'm going to do now for all of you
guys have stayed here I'm sharing with
you guys a 5day training split that you
can follow on your own I'll put that in
the link of the description for you guys
all I ask in return is leave the video
with a like and you know what I'm even
going to give you a guide on what I was
eating at that time so just keep on
watching till the end I'm going to show
you where to get that so that was my
entire training routine I did full body
for 4 months consistently what I liked
about that particular training protocol
is with full body because you're only
targeting one muscle usually at a time
instead of doing three exercises per
muscle it allowed me for a lot better
recovery and Recovery is equally as
important as the stress that you're
causing to the muscle so I felt well
recovered for my next session especially
cuz I was working my way back into being
able to build muscle and lose fat so I
love that I was able to just focus it on
one lift per muscle group without having
to deal with delayed onset muscle
soreness so I wasn't discouraged from
going to the gym the next day and I also
like that I could really put all my
effort on one exercise on one body part
I also like that it was very aining cuz
it can get boring doing three exercises
of one muscle three exercise of the
second muscle and maybe two of the other
so that's another particular factor that
I loved about the program so a rep range
of 8 to 12 and I did this consistently
with good form and that's what I
recommend to you guys go into the gym
focus on form focus on technique and if
you're making progress you need to track
it if you're not there's no way you'll
know if you're truly increasing your
weight and what will happen is you'll
just go into the gym and try and get
through the workout and a month will
pass and you'll wonder why you haven't
built any muscle it's cuz you haven't
really been challenging yourself and
another mental barometer that I like
utilizing to see if I'm making progress
is whenever I have a weight I ask myself
how uncomfortable am I and I'm always
asking myself if I'm challenging myself
and if I notice that I'm not then I'll
know hey Mike it's actually time to try
and increase the weight and you might
fail right if you feel like something's
not feeling too good and that's fine try
it again the following week let's move
on into step number three the easiest
diet to follow when you're trying to
build muscle and lose fat so you want to
go from 30% body fat to 10% now the
second point with building muscle if you
increase how much muscle mass you have
that will bring down your fat mass
percentage now the thing that will
affect your fat Mass the most is always
going to be nutrition now now let me run
you through everything I did I used my
fitness pal to calculate my macros and I
also use macro calculator to calculate
my macros and I took the average now
this just gives me an average and again
I'm a more experienced coach so these
were my calories and macros that I ended
up following so the general
recommendation I give to everyone is
give yourself one gram of protein per
pound of body weight but I know myself
and I always respond better to more
protein just because I like eating I get
hungry very quickly so I went for
1.25 g of protein per pound and what
that ended up giving me is
245 g of protein at the beginning I also
calculated for me to be eating 300 G of
carbs and finally I came out to being at
62 G of fat and now a lot of you guys
may be like Wow Mike that is so many
calories and for reference I'm 5'8 I was
trading five times a week and I was at
200 lb now for most of you at 30% body
fat you're fat you have nothing to lose
so rather focus on eating the most
amount of calories and trying to lose
weight on that amount of calories so I
started at those macros and they were
great for me so I input that data into
my fitness pal and again you can
calculate your own using my fitness pal
and calorie calculator I put myself in a
slight deficit to lose a pound of fat a
week and that's what I recommend to you
don't try and do more don't try and do
less typically when you do more you end
up not following the diet really well
you end up being very hungry and you
also end up losing a lot of strength
which consequently means you'll probably
also lose a lot of muscle only do one gr
that's my recommendation to you and what
was the diet that I decided to follow
when I coach my clients and when I coach
myself I know that if I'm trying to
change my diet every day very likely I'm
going to to get over it and some days I
probably won't track because I know that
I'm going to be very busy I'm in
meetings all day so what I did I decided
I'm just going to track one day and I'm
going to eat the exact same food so this
is exactly what I ate I made four
chicken wraps that the first two wraps I
would eat for lunch so I was practicing
intermittent fasting Going Back to
Basics so I had a coffee in the morning
I had two wraps for lunch and I had two
chicken wraps for dinner and this made
my process so much simpler because all I
needed to do was prepare the same
ingredients and I knew exactly what the
weight was cuz I tracked it the day
before and I didn't need to think about
it again so I had two chicken wraps for
lunch and I had two chicken wraps for
dinner and then the third meal that I
ended up having was a bowl of oats and
then as a snack I was having four ice
creams and I tracked that on my fitness
pal and I ate that over and over again
every day and you should do the same
without making things too complicated
for yourself sit down with my fitness
pal spend an hour figuring it out and
then track all the foods you want to eat
go into your kitchen track the barcodes
track the weights of everything that you
want and then eat that diet for the
entire week what I also liked about this
approach is that it reduced the
variability and everything was a lot
more consistent I was going to the
toilet more consistent I was following a
very structured routine so I highly
recommend pick four meals you want want
to eat and then eat the same meals for
the whole week and then the following
week you can decide if you're bored of
the food or if you need some variation
and right now what I'll do for you guys
is I'm going to give you my recipe book
that has 21 different recipes in that
book there's five breakfasts five
lunches five dinners and five snacks and
I want you guys to be able to do the
same and all you the the ingredients are
there I show you videos of how to
prepare those meals just figure out
which are your favorite four that you
want to follow try it on my fitness pal
and then what happened over the 16 weeks
is my protein stayed the same so that
never changed although it did in the
next four months but where I reduced my
calories the most over the 16 weeks was
on my carbs so I started at 300 G of
carbs and after 4 months I got to as low
as 190 G of carbs in the first 4 months
so basically what I did each and every
single week or two weeks I would reduce
my carbs by 100 to 150 calories in total
and 100 calories is usually 25 G of
carbs I was usually reducing about 25 G
of carbs so I went from 300 to
275 and so on and each week I was
reducing my carbs and my fats I changed
minimally so in the 16 weeks I went from
62 G of fat to 57 so the main component
I was always adjusting was my carbs and
literally if you think about it okay how
did that reflect in the diet I reduced
the portion of Oats that I was eating
and eventually I had no more oats and I
was just eating the four wraps and the
ice cream and so on so that's exactly
how I manipulated the diet and that's
what I recommend to you keep it simple
figure out what your calories are track
one entire day the night before don't
try and do it on that day because it's
very likely you fail cuz so many things
will happen you'll get a call from your
boss or some employee will be stressing
you out or your kids are being cold at
the principle you'll miss meals because
you didn't plan ahead so track your
meals the day before and spend the whole
week eating the same food use your food
skill to make sure that you're having
the correct portions and then at the end
of the week once you've tracked
everything and see hey did I make
progress if you are don't change a thing
ride that wave as long as you can and if
you're not seeing any progress then say
okay cool I'm going to change my oats
from 100 G of Oats to 70 G of oats and
that will reduce Me by 25 G of carbs and
then follow the process again and be
meticulous about it like an F1 driver
right you're trying to take every corner
as sharp as you can as fast as you can
and being precise is going to help you
so that was step number three is
following a consistent nutrition plan
now step number four is to also add an
insurance policy right so we know that
okay Mike you're burning calories from
the training and remember guys I'm
recovering from a surgery so I'm being
very careful and I'm trying to lose fat
from the diet right and I'm saying how
can I make sure that I lose fat
consistently and the Beautiful part is
is that I couldn't really run cuz I
didn't want to rip the stitches that I
was having what I did was walk it's all
I could do have a dog blue and all I did
with blue is make sure I tracked on my
watch that I hit 10,000 steps and
because the walking was so easy it just
felt like I wasn't really doing anything
sometimes I would walk with my wife or
I'd walk with my dog blue and I was
noticing the weight coming off my
clothes weren't feeling as tight my
pants were starting to fit better even
before the weight scale was moving there
was some weeks in the beginning where
the weight scale didn't move at all but
I noticed that my clothes were fitting
different and that's actually an even
better barometer compared to using a
weight skill or the tape measurements
right and the walking was amazing
because it was minimal effort and I know
from my research that the walking would
tap many into fat stores but why I like
the walking so much more is that the
risk for me tearing my stitches was very
low and also that I wasn't feeling as
hungry whenever I increased the
intensity of my cardio I was always so
much hungrier so the chances of me
making a mistake was so much higher and
it was so nice to see my weight come off
just by walking it was so good to see
that I remember in the past when I would
have to sprint on a treadmill in uni or
do crazy levels of high-intensity
interval training and that was so nice
to know that all I had to do was walk a
little bit more and over that time I
went from 10,000 steps over the 4 months
to as much as 15,000 steps and that's
the only cardio I followed I kept it
simple and it worked and it works for
all of my clients my clients are not
people who can spend hours in the gym
they need to keep things simple because
they're running multiple businesses or
they're having a career where they need
to go perform in different places and
yes adding that hit at some point can be
beneficial but that's such a small thing
that we need to to add so just walk I
know some of you are just like Mike I
don't feel like I'm doing anything or it
doesn't work just walk it's the simplest
thing you can do and it's easy for you
to increase without any risk we don't
want to work hard we want to work smart
let's move over into step number five
this for me was hard and easy because I
was still in a lot of pain from the
surgery so my sleep wasn't the best but
it was something that I improved so what
I focused on was getting myself out of
that rut in terms of being depressed
it's very easy to not stick to a routine
watching Netflix till very late I was
spending time in Discord and you know
taking calls at 3:00 a.m. just because I
could um wasn't good for me so the first
thing I did was establish a regular
routine and saying hey 10: p.m. I want
to be in bed and I want to wake up early
I wanted to start seeing the sun again
doing that allowed me to feel sleepy at
the right time and feel energized in the
morning so I trained my body to do that
so I established a good sleeping routine
right once I said you know what it's
done now I'm really focused and then
after that I was like okay let me not
have all my lights on and I started
dimming my lights so I could signal to
my brain hey it's time to go to bed Mike
what I would also do is make sure that I
had my last ma major meal at least 3
hours before bed and yes I would still
have some ice cream snacks the ice
creams that I was having and I would set
a hard line to stop working cuz I could
very easily just start uh texting
everyone and making sure everyone's good
I made a hard decision to do that and I
started sleeping more I went from that 6
hours or 5 hours sometimes to 7 hours
consistently minimum and then I worked
to 7 and A2 and I really teetered
between 7 and 1/2 to 8 hours and that
helped my weight fly off I actually
realized that a lot of my depression and
sadness was because I wasn't sleeping as
much I noticed hey man why do I feel so
good all of a sudden and you know with
all the research as a coach I knew all
these things but I still did it so
discipline plays a massive role I sto
drinking coffee at night right or
anytime after midday I set those hard
rules for myself and I did those five
things over and over and over because it
was so easy to do and if you think about
it you see all these fit people it's not
cuz they're doing crazy things it's cuz
they stuck to the basics and they kept
it simple so I really hope you guys
enjoyed the video I'm even going to give
you like I I'm going to try and give you
everything here so you guys can see
success I hope this video was valuable
if it was leave it with a like comment
down below if you guys have gone through
something similar right where you went
through a dark place or how how how did
Fitness help you in your life and that's
why I'm so passionate about what I do
cuz I know know that I'm helping someone
by extending their lifespan and you know
having them be there for their family
longer um but I'll see you guys in the
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