The Fool-Proof Way To Lose Fat And Get Shredded

hey folks Dr Mike here for Renaissance periodization and I have the top 10. best ways for you to make sure you stick to your diet now we have another video later with the other top 10 on 11 through 20 anyway of tips so please stay tuned for that one but here's the thing this video assumes that you either want to start a diet or you already have maybe you've done a few and it's not going to tell you how to build a diet specifically you could probably surmise it from here we have loads of other

videos on that we have the RP diet coach app which for like 15 bucks a month can build you a diet exactly to your specifications keep you on track remind you about meals all that good stuff this video here is for that extra layer of knowledge that typically only coaches have it is the knowledge of on the mathematics and application of how to build a diet you could do it a bunch of different ways of how to execute a diet you could do a bunch of different ways of how to execute your lifestyle there's technically

a lot of correct answers but some of those correct answers apply less often than others and if you just do a random effective diet it could be ineffective for you the way you apply it could be ineffective so just like let's say you're in some kind of real life version of a first person shooter game where you shoot demons and then you know the guns are all laid out which gun do you pick uh all the guns shoot bullets so there's no wrong answer but depending on the mission and the level and kind of weird

snake demon with dildos coming out of his head that you find one of the weapons may be much more appropriate than the other and you wouldn't really know which one was good unless you had played the game a few times in the game of dieting so to speak myself and our team of coaches here at RP have played like I don't know hundreds of thousands of times and we found out a ton of stuff that works and a ton of stuff that doesn't work as well so I'm here to give you that inside scoop so

if you yourself are embarking on a fat loss diet if you have clients that embark on Fat Loss diets all the time or you're about to start coaching your clients there are really good ways to do things and there are other ways to do things that are totally fine may not work out as when we have to be wary of them so these tips are going to try to keep you more on the straight and narrow increase your probability of success that's it that's all it is there are 10 of them so there's a lot

to dig in first you want to choose the right size for your deficit and that means how many calories are you going to remove from your regular diet in order to lose the amount of fat that you want now if you just took one pass at this question intellectually you could say like well I want to lose a lot of fat so what's the most I could safely do there is a number for that for every individual a little trial and error I'll figure that out but the thing is what is safe isn't really sustainable

and you want to be able to sustain your efforts through the entire course of the diet to actually reach your goal for example it is actually a true statement that with the security protocols they have in place going to Navy SEAL tryouts as long as your doctor approves that you're healthy is actually pretty safe you're not gonna die but is it sustainable is it by definition for almost everyone it's the opposite of sustainable you might not last a few minutes never mind a few hours or days or the whole selection course so you don't just

want to pick a calorie number randomly out of the Hat too much is too much and you'll fall off the wet on the other hand you could say Okay Hey listen let's Okay I heard you I'm gonna pick a very small deficit to go real slow and steady and at first that looks like a good idea it really does a small deficit is easy to pull off you won't be unsuccessful with it in a straightforward way of just burning out but research shows people get less success with a very small deficit because they reach the

following problem week after week after week they look at their body they try to note how they feel they see how they close fit and not much is changing I mean technically you're losing a third of a pound a week or something you barely feel it in the diet fatigue-wise you're not super hungry but how do you supposed to how are you supposed to motivate yourself if kind of nothing's happening right you imagine going on a road trip somewhere like you got a like a crazy you know death metal slash Punk slash electronic music concert

in Chicago and you're leaving from Indianapolis what is that like a two and a half hour three hour car ride that's called two hours well you thought it was two hours so you're pumped with your friends let's go you're in the car putting whatever demonic music on the you know stereo that you listen to and then one of your friends is driving at 10 miles an hour and you go dude what are you doing and he's like wow I want to be safe want to make sure we get there right fellas Safety First don't want

to burn out the car or you don't want to get us hurt in an accident you're like right good thinking good idea now that trip is going to take two days about six hours into the trip most of the people in the car you're like fuck that get me out I'm just gonna walk home because my house is right there we haven't gone nowhere so slow diets in much the same way tend to burn people out because they don't show them anything their motivation can clasp onto which is why a good start for most people

is somewhere in the middle between really way too fast and really way too slow because both things exist what that means practically is a deficit of you trying to lose something like half a percent to one percent of your current body weight per week which means if we think about this let's say you weigh 200 pounds and that means that if you lose at half percent per week that's a pound per week that roughly corresponds to a 500 calorie deficit from your current diet 500 calories missing in some form of exercise increase activity increase and

usually mostly food reduction on the other hand if you're on the top end you're going to lose about two pounds a week and that means you are going to be at one percent of weekly weight loss goal and that's roughly around if you do the math uh a thousand calorie per day deficit a thousand calories per day so if you're eating three thousand calories normally to maintain your weight of 200 pounds you could be eating 2500 calories potentially or even 2 000 calorie potentially in order to get to your goal both are totally fine answers

and there's a lot of wiggle room the wiggle room is something you decide when you're actually doing it and what you want to do is get a combination of two things one sustainability you gotta feel pretty energetic pretty good no crazy sleep loss no crazy Cravings at least in the beginning and two you got to be like wow like I feel like I'm eating less food I feel a little lighter day to day and after one two and three weeks the weight is steadily going down as predicted as long as you can check both boxes

generally speaking you're really good to go next tip number two is to make sure you're doing a good job balancing your activity slash cardio and your food intake because it's very easy to look at deficit and think okay I'll just cut all my food down by 500 calories and then hit that I won't change my activity at all it's also easy to think the other way around where you say okay I'm going to exercise for 500 more calories per day I'm going to change nothing about how I eat and that's going to be totally fine

too and again just like I said at the beginning of this video technically on paper without exposure to the real world both of those are valid options there's nothing wrong with them on paper which is a lot of white people who start and do diets and then don't have a lot of success or any success with the process they don't lose the weight that they want they end up thinking well like I fucking cut the calories like the stupid textbook told me to but the stupid textbook might not you might not be reading the right

textbook and it might not be telling you everything about what you need to know about balancing that two-factor equation there is a better way to do it and here it is first find yourself a level of physical activity that is sustainable ideally something a little bit higher than what you're used to a lot of times step trackers can do a real good job with this where you look at your step tracker you also have one on your cell phone and if you're walking about seven or eight thousand steps a day you think okay that's nice

let me bump it up to a minimum of 10K steps per day if you wanted to do a ton of cardio you could but that takes up a ton of time and it generates a ton of fatigue and cardio is a really hard for how not many calories It Burn so what you just want to do is do a little bit more activity than usual but not a ton more maybe 12 10 to 12K steps a day that's number one the next thing is to go on the internet and find out how many more calories

per day at my body weight is this increase in activity burning and that's usually something like about 100 to 200 calories nothing crazy then you see okay I wanted to get to 500 calorie deficit I'm already burning 150 extra from physical activity that means I need 350 extra calories to take out from food that's it so that's not that hard once you find that out you can go and plug and play and then you have found the balance that balance may change in the future you made your initial cut like this yes but let's say

you get tired you get hungry and later in the diet you may have to cut your calories again if you're cutting calories again you go through the same formula but you now do a little value judgment before you execute it for example let's say it's been six weeks since you made your first deficit and now your weight loss is plateauing a little and you want to keep it on track you want to keep it under the trend line on your RP diet coach Diet app and the diet app says hey you got to cut your

calories by like this much and you're like okay except I accept your advice and it goes okay here here you go before you hit that calorie cut number because it's going to give you an option to cut a little bit of calories cut a medium amount or cut a large amount it'll cue you in on which one it thinks you should do ask yourself the following question ideally can I go with more physical activity or less food in other words which one will piss me off the least which one is gonna pull me uh closer

to my limit right so imagine being in a crazy Indiana Jones style like Northern African desert prison two types of prison in one prison they work you to death to the ground 12 hours of physical labor or else a dude whips you every single day but when you go back to your jail cell they feed you all the food you want it might not be tasty but it's all the food you can eat no big deal the other prison style is you don't really do much you actually just sit around there's like a lounge area

sort of it's not super comfortable there's tables and chairs and you're there with other prisoners you can chat no crazy violence all the other prisoners are also good guys like you just in an adventure gone wrong and there's no work right but uh they just straight up barely feed you at all there's almost no food you get fat just enough to like keep your eyes open so you're hungry all the time miserable all the time if you were in that first prison the one where they worked you to the Bone but gave you as much

food as possible if the prison guard came up to you and he's like look there's finally you know United Nations got to know about us we got to do prison reforms I know it sounds crazy Indiana Jones do you want more food because they said look you're something we're treating you with is bad or do you do you guys want to work less you'd be like oh holy shit of course work less fuck this 12 hour work day shit this is crazy but if you were working barely at all and they came in and said

hey do you want to work a little bit more and get uh more food or do you want us to cut your food even more but you don't have to work anymore you'd be like are you crazy we don't have anything to do I love I would love to do four hours a day of some kind of work so we get like double the food and the person you're like okay great great we'll we'll do it so if you're on a fat loss diet you could be in a situation where it's like I don't care

even preference then you choose to cut a little bit of calories increase a little bit of cardio if you're like I'm super super tired I can't move around anymore but I'm actually eating quite a bit cut mostly food or all food don't cut any calories don't put any calories in for cardio and the last one of course is obvious you're starving to death but like you're not really moving around that much your daily activity is still at seven or eight thousand steps you're just like ah fuck it I'll cut my food but now you're starving

adding pretty much all of the deficit in through more cardio is great because you've got plenty of time to move around plenty of energy you just not going to want to touch your food because you're already starving that's how to adjust that on the Fly Point number three it's probably a good idea to eat enough of each macronutrient people always want a shortcut and they always want to cut some shit out because that's magically going to let them have this super effective diet we already know not to cut out protein or not to produce protein

protein is what saves your muscle on your body and pretty much everyone is trying to get lean without getting any less muscular proteins out of the way but a lot of times people say hey let's I need tons of carbs for energy and for my sport but what are fats fats are useless macronutrients that people don't even need to eat low-fat diet fat free diet like back in the 80s it turns out that messes with your hormones and messes with your hunger signaling and then you just end up having low energy zero sex drive are

pretty close a really bad time it's tough to recover for your lifting and your physical activity you're really really low on energy or super dragging your cravings for higher fat foods are insane and you're like okay maybe I made a mistake ah wait I'll fix it I'll go keto I'm gonna drop my carbs to almost zero and raise my fats well goodbye fat Cravings you got all the fat you wanted but now your workout energy sucks because you don't have any carbs you'll work out to work out recovery sucks because you don't have any glycogen

your day-to-day at least for a little while mental space isn't going to be that great because your brain prefers glucose on which to run in your daily energy just isn't going to be as good so our recommendation here is at least to start with eat enough protein eat at least 0.3 grams of fat for every pound body weight you have so for example if you're 200 pounds and 60 grams of fat per day I wouldn't go below that you could even go above that and then generate your calorie deficit subtract out the carbs and see

how many carbs you get it'll probably be plenty of carbs as long as your deficit's not completely insane that way you're checking the box for all three of your Macros and you're not needlessly putting one off to the pasture where at some point you're going to want to have access to its benefits but you don't your body does not do super well with extremes it doesn't do super well with you taking out a bunch of Necessities it does better if you turn down each bar of macronutrient rather than eliminate one altogether number four number four

is one about which most people actually don't know and that makes it a little bit curious here's the deal there is actually quite a bit of research on this and the research is as follows if you eat the same macronutrients every single day thus the same calories you have the same calorie deficit you can actually see detectable differences in how healthy and how lean and how energetic your diet makes you depending on which schedule of meals that you use and the big thing here is similarity seems like human bodies prefer something like four to six

meals a day not something like one to eight meals a day and if you're gonna have one meal a day every day should be one meal pretty much if you're gonna have eight meals a day which would be insanely inconvenient every day should have eight meals but the similarity is the big part let's say you have four meals a day is it okay that some days you have three meals totally is it okay that someday you have five meals totally is it okay if you have some days one some days four some days eight it's

okay but it's not nearly as good your body thrives on regularity in addition to this you want similar meal times every single day some days you have breakfast at 9am some days you have it at 8 am but not very often do you have breakfast at 8 am one day and then you wait until 2 pm to eat the next day so meal timing isn't Ultra important but if you stick to a very similar timing schedule through the day you're going to have much better results well buy a small margin anyway and one that counts

then if you just do random sporadic shit and you also want to have similar macro spreads throughout the day which means generally if you train in the morning keep training in the morning most days of the week I wouldn't train in the morning and then train at Night Train in the morning train at night sometimes look your schedule just demands that you do and that's totally cool but a lot of times it's a really good idea to stay as stable as you can and because your training schedule will be able to be protein spread evenly

throughout the day anyway and you're roughly evenly spread meals at roughly the same times but you also want to make sure that you're having more carbohydrates around your training window if you were after or if you're training is later fewer carbohydrates earlier in the day and then more after whatever your meals are make sure each meal split macros wise is roughly the same or at least similar so for example if you typically have your breakfast at eight and or nine or ten a.m close enough your breakfast let's say typically has 50 grams of carbs in

it and whatever 50 protein and 20 fat that means that the next day your breakfast could have 30 grams of carbs the day after that your breakfast could have 70 grams of carbs and that's all winners but it's probably not great or rather ideal for you to have one day breakfast zero carb the next day breakfast 130 grams of carbs the next day 60 and so on and so forth all the sporadic nonsense can regularity is a big deal that most people just don't know about it's a big deal because of habits that stick in

and then your day becomes kind of a part of who you are and it's easier but it also seems to make sense at least from the literature based on some kind of signaling and molecular hormonal stuff such that like actually eating on a regular basis day after day after day similar Meal Time similar meal amounts similar meal macros gets you going in a way that just Smooths out the entire process which is probably what you're interested in and probably what your clients are interested in is you're helping people out with clients this seems to push

back a little bit and it does on the idea that about 10 years ago in the fitness industry maybe a little bit before that it was kind of first popularized that macros are everything If It Fits your Macros was born if your daily macros were were what they were you're going to get very good results so that's still true but you can get better results with meal timing so a lot of people will say well as long as they get in all my calories mattress about the day I'm good and that's totally true but if

you get them in relatively evenly with even scheduling you'll just be more successful lose more fat have more energy have better health outcomes if you have regular meal timing then if you don't by a small margin but an effective one so something like the I don't understand it's starting to sound like a sales pitch the we did think of the science when we made the app and when we update the app the RP diet coach app gives you regular meal times with meal reminders and a way in which you can make your meals are very

similar throughout the whole week it helps you plan your workouts there are other you know because it's a diet planner it's a diet coach very different there are other Fitness and diet trackers that will essentially give you like a bucket for a day of food and say oh yeah eat this anytime and they're not bad but they're not quite as good as giving you specifics and keeping you on a schedule of regular intake which is the big deal here next number five way that you can be more successful in your fat loss diet is to

learn to bulk meal prep the alternative is to essentially what I call spot cooking everything on the spot it's 1pm time for lunch my RP diet coach app says lunch eat your lunch oh there's the macros I go to the kitchen I look at the fridge I look at the eggs I look at the cheese I look at the turkey and I go okay it's time to cook and I fire up the grill or The Griddle or whatever I need to and get the blender going and I make myself a meal unless that's like Fitness

culture 101 right the way I got introduced to Fitness was like some late night commercial with a guy in leotards was like turning on a blender some reason he was in leotards the Tony the gazelle guy do you remember that guy Scott the video guy the gazelle machine guy that's right the hat and the leotard on at all times yes he's the man so cooking a meal fresh and having it there with all your great macros is there is not a thing in the world wrong with it at all but on day two on day

27 on day 67 of your diet cooking every single meal from scratch is just a lot of work now if you're there for it psychologically fucking awesome enjoy Mr Chef Mrs Chef that's you the folks that diet the most which is competitive bodybuilders by definition because they diet cyclically as part of their competition prep every single time the diet really is the prep they have found that if you cook a whole bunch of a few different kinds of meats a whole bunch of a few different kinds of grains whole bunch of just a few different

kinds of veggies which is really easy to do on like a sundae in like a two to four hour period at home you make all that stuff in bulk you measure out the meals that you can have and plan that each meal you know like every day you have four meals maybe one of them is a protein shake at night or some some Greek yogurt you're not going to like put that in a tupperware container you can make that on the spot easy and it's like fun to make it in the evening and put a

little few little nuts in there and stuff like that that's totally cool but three of those daily meals you are going to have in tupperware by the end of that Sunday actually within like two to four hours it doesn't take all day you're gonna have them in a combination of the freezer and the fridge so that your whole week all of your meals are there that gives us two incredible advantages one is over the course of the week that saves you I don't know 10 hours maybe 10 hours of your time back to do anything

you want with it and when you're on a hard fat loss diet that's a lot of time you want back like there's all kinds of other stuff in your life that's now more difficult to do because your brain only works halfway because you're starving all the time I'm kidding but you guys get the idea isn't it great that when you're doing something difficult like a fat loss diet that requires a lot of your cognitive bandwidth that you can free up 10 hours of the day with bulk meal prep yes that's number one thing it gives

you is time number two it takes you away from the kind of decision fatigue or rather decision opportunity that can make you falter okay imagine you told yourself I'm not gonna jack off to porn for the next 12 weeks you on some of the Josh Hartnett 2003 type of shit what's that movie called Scott the video guy 40 days 40 nights that movie was cool 40 I think yeah anyway Josh Hartman was dreamy in any case you say I'm not going to do it no more porn hey sweet kudos to you and every single time

that you start your computer you have a porn pop-up and a work pop-up really hey do you want to jack off to this porn look at all this porn or do you want to do work man that's a tough way to set up your startup screen on your computer you're making life very difficult for yourself it's similar to the way that when you walk in to your refrigerator or to your kitchen and you don't have a meal prep yet sure there's options and some of the ones you said you wouldn't do when you're making a

meal and you're hungry for that meal it's tempting to be like okay I'm hungry the boss has been fucking riding me at work not literally it's going to get the porn and I need this I need just a few more carbs for myself why am I so ridiculous that I'm saying it should happen all the fucking time you guys probably know in the comments you can tell me how often you see it happen to yourself or to others like uh extra Bagel that's okay but if you have your meal pre-prepped that's like coming to work

you can't even access porn on your computer and your work is pre-loaded for you you open up your computer at your work from yesterday you just get right back in just walk into the fridge get the Tupperware out you go I don't want to do this I want to eat pizza but fuck it's already here microwave three minutes out spoon done meal eaten and then once that meal has been eaten and you're washing your Tupperware you think wow I'm not even hungry anymore I'm not craving anymore that meal hit the spot and thank God that

that meal was already pre-prep what kind of fucking genius did this oh wait I did last Sunday huge advantage of both meal prep and I think a lot of people think meal prep is scary like oh my God like I'm one of these bodybuilder people now I do bulk prep my friends are gonna come over they'll be like what's all this Tupperware yeah yeah you need new friends I'm kidding it's just not that hard it's just really really basic stuff to give yourself the advantage plain and simple next within the context of bulk meal prep

or if you want to cook some of your own meals at least some of the time and maybe all the time for whatever reason on a fat loss diet it is a huge wholehearted recommendation of mine for you to try to at least to some extent avoid elaborate menu items again we come to the following on your fat loss plan life is harder it's like living in a world with one and a half times normal Earth gravity someone's like hey can you get the remote and you're like but it's over there that's a whole three

pieces of furniture away are you crazy what if the remote just came to you wouldn't that be great wouldn't it be great if the remote was closer in a similar way when you are doing a a really tough fat loss diet and listen if you push a fat loss diet enough challenge yourself at least at the end they all get tough if you have a Sunday meal prep and you have to cook some food and the meal prep now takes five six seven hours because you decided to meal prep yourself three different kinds of meals

a day one of the meals it's the regular Tupperware but then it's got like the little pull out mini internal Tupperware that's got little cayenne pepper in it because you don't want to mix the pepper with the noodles it's better if you just put it on there when the meal starts after the microwave I've seen people do all this shit and listen if you have time for it and the bandwidth great do the complex meal prep have a bunch of different ingredients when you're in a tough spot and you will be in a fat loss

diet give yourself all the advantages the advantages come when you have a meal prep that's got like two or three different kinds of proteins two or three different kinds of carbs shit even one works two or three different kinds of veggies you pour them into the little places in the Tupperware measure it all out boom you're done that gives you two advantages one we already mentioned is just the reduction in bandwidth because shit is hard enough as it is on a fat loss phase the other thing is this when you're in a fat loss phase

especially towards the end of it you're going to get hungry you're going to get cravy and you want your food your meals to knock out your hunger to buy you honestly honestly another four hours of fucking sanity so you can do your work hang out with your kids take the dog on a walk drive to the store and not be thinking about like how many granola bars could I eat if I wasn't on my diet with big tall glass of milk probably a hundred I'd probably die I just blow up like a seagull who's eating

at alcat sauce if you're free from those thoughts that your meals are winning and if your meals are Ultra Ultra nuanced Ultra well prepared Ultra elaborate Ultra delicious you're gonna really Crave Your meals which an hour before your meal that's all you're going to think about and then you're going to eat your meal you're going to enjoy the living shit out of it and then afterwards about a half an hour later you can be like God damn it how about another one of those meals man and you look at your clock you're like only three

and a half hours till my next meal three and a half hours of existential dread if you make your meals just decent you can take the emotionality out of eating for at least the last four hard weeks of your diet and why would you want to take the emotionality out of eating because the only eating emotions you get nowadays on the net balance are negative because you never have enough food that is the nature of deficit dieting and you don't feel like you're getting enough food so the complex menu items take a lot of time

to actually prepare and also they make you crazy and they make you more likely to just be still fucking hungry and pissed so stick to the simple stuff maybe the not the world's tastiest emeriligassi type of shit and then you're going to be setting yourself up for a higher probability of success flat out number seven food on the Run I highly recommend to you to either have in your home or office or wherever you find yourself Uber that you're driving or know of where to get quick realistically three sources of lean proteins three sources or

at least one or two of healthy carbs and a few sources of healthy fats to build a meal with the good macros that you want in it but your RP diet coach app says eight eat at 12 pm if you can't make it to a tupperware meal or you're not in a position that day to even have the Tupperware around you it's important to know where to get Meals On The Go this is a practiced skill that you're going to get better at over time but if you've got kind of like a quick draw solution

then you're going to be way more successful because when you walk into a gas station and you're 30 minutes late for your RP diet coach meal number three of the day if you just straight up have no idea what you're supposed to eat you've never done this before fuck man that's that whole porn analogy again the gas station's full of delicious things there's bear claws there's those stuffed honey cinnamon buns there's more bear claws of a different flavor and all of a sudden like you're like ah well I need food and fuck this diet and

Shazam I'm eating junk or you eat something that kind of has some protein but not enough if you go to the gas station before then 20 minutes before your meal or even at the beginning of a diet or even before you start a diet you can sort of get into the gas station around your work and kind of look at what they have you can know in advance a few items you can get for example they might have some muscle milk protein shakes they might have some really lean uh jerky turkey jerky or beef jerky

that you can eat they might have some really good macros protein bars that are just hanging around they might also have a few different types of fruit or some of those healthy granola bars with mostly just slow digesting carbs and not a whole lot else and they might have various flavors of nuts that are salted or unsalted or semi-salted and then you can just pick from that and that's literally like a meal builder at a gas station if you work from home or if you're at home a lot or if you're in your Uber that

you drive a lot you can have those types of things at your disposal so that you have are ready to go and it's so easy to have like two or three meals at any point in your fridge or around the house anything so even if you don't have meals prepped that day easy on the go food on the Run stuff is no big deal if you work in an office you can have if you have like an office fridge you can just show up that morning and be like okay we got clients in 20 minutes

coming in for a deal fuck I didn't bring my food that's okay I'm gonna run downstairs to the deli they got I'm gonna buy a few exact item like this and then when we free up with the clients after the meeting I'm gonna boom boom boom eat and then write up the whole proposal awesome it's the food on the Run gives you the ability that if you're off track off schedule off whatever out of your element you don't have your meals there's no need to panic and there's no need to eat a whole five bags

of chips which for some reason people do we'll get into that later when they freak out Point number eight tip number eight be ready at the restaurant you guys live in the real world I don't I'm actually a large language model I'm not even Dr Michael huh how could you ever tell maybe in a few years this will be uh interestingly dated yeah good God in any case say that again Scott's a video guy is replacing me with I got a lot of samples of stuff I say so it'll sound eerily like like Dr Mike

but not quite it'll probably do that really well when I do with my eyes in any case here's the deal you guys are real people you can't always carve out 12 weeks of fat loss phase which is like what we recommend an RP diet coach app is like a really good medium amount of time to diet to really change your body it's hard to take 12 weeks out of your life and be like I'm never going to a restaurant in those 12 weeks you could people do it but it's much better that if you get

a chance to go to a restaurant you are prepared and that means you use this crazy thing called the internet I know I know it's scary but give it a chance and you go to this machine called the Google and you Google the name of the restaurant that your parents are coming into town and they want to go to a restaurant and that's the one you and your wife pick to take them out to and you look at their menu and you think what on this menu can remotely comport with what my macros are for

meal number five which is when I'll be eating this meal it's not that hard most restaurants have a really good option but it's better than that most restaurants have an ability for you to call the server hey hey you that's how I treat servers I'm kidding and be like hey um I know you guys have a chicken breast dish with all this other stuff is there a way you guys could just get me the chicken breast itself and then just like a bunch of veggies and maybe like a thing like a cup of rice almost

everywhere I've ever gone that's remote like any restaurant above McDonald's ability to customize their menu items they're like yeah yeah sure you say I'll just pay whatever like for this normal out because that saves them a bunch of money on the sauce on the weird peanuts they put on there for for the food decoration they don't give a fuck or they'll be like well can we tell you how much this is going to cost you're like yeah sweet that's 15 bucks sugar sounds fine that way you're winning at every step of the equation which you

do not want to do is to show up to a restaurant hungry as fuck your parents are squawking at you and you're like oh my fucking God how long is this dinner and you look at the menu and there's nothing on there discernible or the food items aren't even explained it's like oh like it's some kind of artistic name like chuharaska tacos and you're like what the fuck is in these and it's like a hipster place so you can't even tell what the fuck the ingredients are they're like is this like a carb or a

fucking herb is this a smell or is this a food what the fuck is going on Mission appointed something that has some delicious food that you might like to eat right be like uh I'll have what that person's having and it's great but it's got a trillion calories in it because it's not a diet food because you panicked and you chose wrong be ready for the restaurant by Googling in advance or by knowing that you almost always have the recourse to just order some clean food and look people get embarrassed about ordering this kind of

stuff they get embarrassed about asking restaurant employees this I urge you at home to consider and please put in the comments below if you have a good guess why why are you embarrassed I said seventh grade is your dick out again in public again I'm gonna call Ronnie's parents for the fifth time this month no nobody cares nobody cares cue that Jurassic Park meme with the fat guy see nobody cares you just fucking do that and you're good to go restaurant win okay if you show up smells really good in the restaurant everyone's eating tasty

stuff your parents and your wife have all ordered the really good stuff because they're not on diets that's it you're failing because you're ordering the same shit oh somebody got fries I'll snack on those too don't do it be prepared number nine sometimes you're going to plant a fat loss phase and you're going to get into some rough times in your life you get a phone call we're like hey man you have a long lost brother oh my God I can't believe it though yeah bad news he's dead so come to the funeral you're like

Jesus Christ you got to go to a funeral in Arkansas really Arkansas fuck that's like a week of me having a meet new family ugh look at a dead body ugh go to a funeral and pretend to cry because they never knew the guy uh that's a lot of stress in that week you could choose to try to stick to your diet and if you've got a handle on things I'm not gonna kick that dick out of your mouth so to speak that's a Martin Lawrence joke if you want to stick to your night and

you think you got it Hey listen amazing everyone's clapping for you but it's totally cool for you to say look this week or this two weeks I'm going through a house sale I'm going through a divorce I'm divorcing my children I somebody take them I don't want them anymore any kind of big major life event super big work trip here's an example your CEO walks in and he's like hey you know that Tokyo count like yeah we're never gonna get that account we just got it motherfucker pack your bags we're going to Kyoto tonight we're

gonna fucking train to Tokyo and we're gonna give them the best fucking presentation ever and they're gonna sign a fucking contract and we're gonna be fucking billionaires and you're like I bet I have my macros who's gonna be like what here's your fucking ticket see you at the airport and you're like shit is it a good idea for you to go to Tokyo to make the presentation of your life half Delirious on zero carbs because that just happens to be that weak in your diet no probably not the other option isn't no diet and that's

the thing that kills me and this is tip number nine when you are off your game knowingly and it's time for you to take a break from your diet that means you don't break in half and Cheetos come spilling out and you eat them to try to get them back in your body it is not a license to eat whatever the fuck you want it is a license to do one intelligent thing and that's this take your deficit out and return it to maintenance you're going to eat at maintenance for the entire time that that

event continues there's an option in the RP diet coach app to manually add a bunch of food to take yourself up roughly to maintenance it does it all for you but if you're doing it yourself it's a very easy calculation already know what your maintenance is from before you started the diet and it's real close to what it was now that you've been doing the diet for a while just knock off a couple hundred calories boom that's your main refuse to maintain a three thousand calories you've been dieting on 2200 for a few months your

maintenance is like 27 or 2800 calories not rocket science stick to that maintenance you're going to have a way easier time sticking to any diet anywhere because maintenance eating isn't that hard you have tons of fats available now in your diet that you didn't so you can have normal menu items as long as you up the protein a little bit you're not under any kind of stress anymore because maintenance is easy so you can do a great job at the Tokyo conference you can poke your long-lost dead brother's body whatever it is you're into and

all the while you are not regressing at all you're just maintaining so let's say you had an ultra successful diet you went from weighing 180 pounds to weighing 168 and you want to get to 165 and it's super close and then you have to go on this work trip because you closed the whatever account or almost closed you got to go to the presentation of your life you don't want to come back from Japan and Japan as a patron saint of fucking amazing food you want to come back from there be way 178 and you're

like God damn it I'm glad I'm a millionaire now but fuck what you want to do is come back weighing like 169 because of the weird travel bloat and then two days later you weigh 167 you're looking for food I lost no ground zero steps forward zero steps back fucking amazing it takes some diligence and it takes the knowledge that when the diet is too hard to execute you go to maintenance you guys ever watch like uh watch you guys watch NASA or Tesla fucking Tesla what's that SpaceX any of those Enterprises launch a rocket

that's really important in the space when they get a report like head's going to be bad weather they're not like how much does a rocket cost like 10 billion ah fuck launch it anyway what what the weather is going to knock it out and that's a 10 billion gone if it's unmanned and 10 billion and like five people's fucking lives gone if it's manned what the fuck are we doing they wait now when they wait as soon as the say hey guys launched delayed until uh we'll take a look tomorrow 24-hour cycle launch delayed for

now are the guys who are fueling up the rocket like fuel everywhere fuel here light it throw it on fire party who cares break open the O-rings no why the fuck would they do that that would set the launch back even more they go on maintenance it's a holding pattern double check triple check everything leave it the fuck alone go through the whole cycle again and then we'll take it up uh tomorrow when the weather might clear and then we launch same idea you may thought your dad was going to be 12 weeks but now

it's 15 weeks with a three week diet break at some point when you had to go to Japan to do your presentation and during that time you were on maintenance which is when you come back you haven't lost any ground you finish up the last few weeks and it's super success instead of just being hey my diet's over for now coming back 10 pounds heavier and being like God damn it that was a fun trip but uh I really just erased a bunch of progress that you do not want lastly tip number 10 and then

we'll see you guys next time for the the rest of these again when I started this conversation with you guys it was pretty clear that you can do all of these things none of these are like don't do this this is how you die this is how you don't they're options but some of these options get you into more trouble probabilistically than others number 10 is a big deal because here's the thing if you have junk food at home if you keep junk food in your home but you're on a diet you have been for

six weeks look you live with other people you probably don't live alone if you live alone what's up don't be too lonely I'm saying your boy's always thinking about you it's weird but not in a weird way but in a little bit of a weird way like a loving way but too much loving like like a girlfriend that hugs you a little bit tighter than you hug her and you're like you're great Susie in any case that's how much I love you that aside if you're at home alone let's say there's nobody else involved even

you can eat your clean meal huh you can but you're hungry and you're tired and you're pissed and your diet's almost over anyway and you got a container of Oreos in there who's gonna stop you nobody literally on the other hand if you're someone who lives with other people whether those aren't your Oreos but all you have to do is look up the stairs and be like hey Jim he's like what hey buddy how's your day been what the fuck do you want okay hey man you're gonna eat those Oreos nah you're good man you

can have them yes Oreo time Oreo time Oreo time step on scale sadness Faith you don't want that is it possible for you to just do your own shit have your own Mega swag just like Drake the junk food out of your life and have success yes but if you're trying to give yourself the biggest advantages while you're under the most pressure it is a very good idea for you to let take as a junk as the French say I'm a native French speaker native I was born in France and Ella throw it away or

like give it to the children or some shit give it to you drive it to somebody else's house be nice you just like you're just living your normal best life and your friend's like hey I brought you a bunch of junk food see you later just close the door you're like holy fuck all right fuck Halloween this is sweet I don't even have to leave my house if there's no junk food in the home when you begin to panic what the fuck are you gonna do you go fuck fuck fuck fuck fuck I gotta eat

something that's off my diet I'm starving open your shelf two liter container of olive oil uncooked eggs in the fridge with milk prepped meals two-day-old broccoli that's soggy uh do you want to cheat on that no you're not nobody does that somebody drinks oil when they're hungry unless they're actually starving which or not you're just in a fat loss diet and fucking pussy in any case cheating is still possible you can physically get out of your seat start your car go to the store buy junk food have people in the community see you buying junk

food hey Bill I thought you were gonna die shut up Frank get out of my face okay buddy see you next time unlikely there's a lot of steps in which your cognition has to actively deal with the fact that you were doing a thing you told yourself you weren't going to do when cheating on your diet is just a matter of just just look just I'm just gonna get the snack I'm gonna eat it I didn't see anything it's easier when cheating is a matter of being like all right I'm going to drive to the

store to cheat on my diet 11 days before it's supposed to be over and I'm successful fuck I'm not gonna do that plus when you're a diet of that hard you're so fucking hot tired you're like I'm not going to the store that would mean I have to get up and pick up my keys or the infinite gravity of how fucking heavy they are at this point in my diet fuck that I'm just gonna stay here and watch TV 11 pm hits your nighttime routine shit starts and you're like huh hate it another day sleep

that's it so no you don't have to remove all the junk out of your home and if you have children please don't because children probably like a well-balanced diet of some fun snacks sorry Dad's on a diet kids no more happiness for 12 weeks and it's not cool but if you can arrange it in some way especially if you live alone or even if you live with roomies just arrange your fridge or a little cubby space in some way that doesn't have junk there and in best case there's no junk in the house for the

next 12 weeks of your diet and then you can look at your RP diet coach app it tells you what to eat the meals you've already done your bulk meal prep you eat your prep meals everything is Happy ish and then you get super lean and then you are successful and then voila good things happen folks if you have any questions or comments please shoot them in below and I'll see you guys on the video guy what do you think next week for another episode the next 10 videos Scott the video guy is a YouTube

thumbnailing and planning genius so he says we're probably gonna space them out so here's the deal you guys are gonna have to wait and don't blame me blame Scott the video guy there's one one one seven Maple Street Birmingham Heights California you look the the 95650 uh send them a mailbomb I'm totally kidding is there even really an address don't send anybody a mailbox what is this 90s anyway I'll see you guys next time