About this video

• Video Title: If I Only Had 3 Weeks To Get Lean, THIS Is What I’d Do
• Channel: Doctor Mike Diamonds
• Speakers: Doctor Mike
• Duration: 00:18:00

Overview

This video outlines an aggressive, short-term "rob the bank" protocol designed to help individuals achieve a leaner physique in just three weeks for specific events like vacations or photoshoots. Dr. Mike emphasizes that this plan is not sustainable for long-term health and is intended only for emergency situations for healthy individuals with prior training experience.

Key takeaways

• Aggressive 3-Week Protocol: The video details a strict, three-week plan to rapidly reduce body fat and water retention for an upcoming event.
• Caloric Deficit: The plan involves a significant caloric deficit, calculated by subtracting 750 calories from maintenance levels.
• Macro Breakdown: It recommends a high protein intake (1.3g per pound of body weight) to preserve muscle, with fats at 20% of calories and the remainder from carbs.
• Dietary Consistency: Eating the same foods daily is advised to ensure accurate calorie tracking and avoid hidden calorie increases.
• Increased Physical Activity: The protocol incorporates 15,000 daily steps, with specific morning and evening walking routines, plus 20-30 minutes of Zone 2 cardio five times a week.
• Weight Training: A 5-day split is recommended, focusing on maintaining strength with one rep in reserve, and incorporating finishers for added calorie burn.
• Prioritizing Sleep: 7-9 hours of quality sleep are crucial for fat loss and muscle preservation.
• Week-by-Week Adjustments: The plan details specific adjustments for week one (foundation), week two (pushing harder with minor carb reduction), and week three (precision and timing with carb manipulation and cardio tapering).
• Refeeds and Final Day Strategy: A strategic refeed meal is suggested if energy levels drop significantly, and the final day involves timing nutrition and activity based on appearance (bloated vs. flat).
• Disclaimer: The protocol is not suitable for individuals new to training, with medical issues, or a history of eating disorders.