About this Video

• Video Title: If I was Starting at 30% Body Fat This Is What I Would Do
• Channel: Doctor Mike Diamonds
• Speakers: Doctor Mike
• Duration: 00:29:13

Introduction

This video details Doctor Mike's five-step plan for losing body fat, based on his personal experience of going from 30% body fat to single digits. He emphasizes a simple, repeatable process, sharing the mental and physical strategies he employed.

Key Takeaways

1. Mindset is Crucial: Establishing a clear "North Star" – a strong reason for the transformation – provides motivation and helps overcome challenges.
2. Precise Tracking is Essential: Utilizing tools like a food scale, tape measure, Happy Scale app (for weight tracking), and MyFitnessPal (for food and macro tracking) provides objective progress data. Visual tracking with photos is also valuable.
3. Efficient Muscle Rebuilding: A 5-day full-body workout routine focusing on perfect form and progressive overload (gradually increasing weights) is recommended for efficient muscle gain.
4. Simple, Consistent Diet: A straightforward diet plan with consistent meals (e.g., four chicken wraps and a snack daily) minimizes decision-making and promotes adherence. Carbohydrate intake was gradually reduced over time.
5. Strategic Cardio and Sleep: Incorporating consistent walking (10,000-15,000 steps daily) as a low-risk, high-impact cardio method, combined with a regular sleep routine (7-8 hours), significantly contributes to fat loss and overall well-being.

To answer your questions 2 and 3, I need to provide some citations from the transcript.

2. What was the 5-day full-body training split that Doctor Mike followed, and where can the plan be found?

Citation: "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... I'll put that in the link of the description for you guys."

Note: The exact 5-day split isn't detailed in the transcript. Doctor Mike mentions he purchased Jeff Nippard's guide and followed a 5-day full-body program with rep ranges of 6-12. The location of the plan is stated to be in the video description.

3. What were the specific macro targets (protein, carbs, fat) that Doctor Mike aimed for, and how did he adjust them over the 16 weeks?

Citations:

• "I used my fitness pal to calculate my macros and I also use macro calculator to calculate my macros and I took the average...give yourself one gram of protein per pound of body weight...I went for 1.25 g of protein per pound...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."
• "I put myself in a slight deficit to lose a pound of fat a week... I started at those macros and they were great for me... 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... I would reduce my carbs by 100 to 150 calories in total... 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."

Summary: Doctor Mike initially aimed for 1.25 grams of protein per pound of body weight (resulting in 245g), 300g of carbohydrates, and 62g of fat. Over the 16 weeks, he primarily adjusted his carbohydrate intake, reducing it gradually by approximately 25g per week or two weeks to create a calorie deficit for fat loss, while keeping protein relatively consistent and making minimal changes to fat intake.