What up YouTube! It is your man 100 gram Mike Trotter and I am the PT Boss, your favorite trainer's favorite trainer. If this is your first time, welcome to the channel.
If you've been here before, welcome back. We got a good one on tap for you today. Today...
I'm going to talk to you about how I lost 20 pounds of body fat in 8 weeks. Yup, you heard it correctly. Your boy lost 20 pounds of body fat in just 8 weeks time.
So we're going to go over 3 specific areas. One, I'm going to talk to you about my training routine. Two, I'm going to talk to you about my supplementation regimen. And three, I'm going to talk to you about nutrition.
And the most important thing I want you to take away from this is nothing that I did was complicated. So when I'm sharing these details with you, it's not that I'm sharing it with you from a standpoint of, oh, I'm so cool or, oh, I got this secret formula that you need to know and understand and you can only get it from me. No, I'm here to share. show you that I did it in the most basic way possible and it came down to consistency over time bringing me a certain result and the main point is if I could do it you could do it so you ready for the breakdown?
Kelty ready for the breakdown? I think they are. Let's go! Melon Berry Mega Watt You got it right that time.
You got it right this time. Listen, man, I got so much there in pre-workout, they kind of all run together. But I've been taking this for the past couple weeks. Every time.
I was telling you earlier, every time I open this. Dude, every time you open Megawatt. Oh, come on. We'll do that at the store.
We'll go up to people and we'll say, like, new guys. Like, hey, smell this. And open it up right in their face. Take a big whiff. Oh, yeah.
Every time. That's like technically hazing, man. Oh, yeah, it is.
I'm fully aware. Nah, man. Megawatt V2 pre-workout. Energy, focus, performance. What I like most about it is that, you know how most pre-workouts you have that really high high, but then you crash, right?
No crash here. And no jitters. So that's what I like about it.
And the new packaging is clean. Don't you like that new logo too? Love it. Fire.
So, you know, we got etiquette when we do work. what we do so pinkies up because we're gentlemen around here and um let's get it Lost 20 pounds in eight weeks and the first part I want to talk to you guys about is my training routine. When it comes to my routine, my training routine, I didn't do anything complicated, right? Just like I tell my clients, just like I tell...
people who ask me for help. It all comes down to picking a plan and sticking to that plan consistently and without deviation. So for me, I kept it simple. I did a resistance training program that consisted of once a week, a full body Friday day, once a week, a leg day, once a week session tries, once a week back and bys, and once a week shoulders.
That was the split and I stuck to the same sets and reps. every single week. So much so that people would ask me on Instagram, like, yo, do you do the same workouts every time? And the answer is yes, right? I think it's a common misconception where people think you have to switch the program up in order to shock the body, right? Right?
And maybe there's some truth to that, maybe it's not. I'm not here to talk about that part, but what I am saying is that the benefit of sticking to the same program for a certain period of time is now you're able to track progress outside of just the scale. Because as you and I both know, sometimes the scale doesn't move. Right? And if you're only giving yourself credit based off the scale moving or not moving, you're in for a brain fuck-up of your life.
Am I right, Kel? You're right. So, sticking to that same program...
you're able to see, am I progressing, progressing tomato-tomato or not, right? So, example, let's say you saw me do 275 on the incline bench at that point in the workout. I know at that point in the workout, last week, I did six reps, right? So, no matter if I'm having a good day next week when I go in, a bad day, whether I'm happy or sad to be there, I know last week at this point in the workout, I hit six reps. So, guess what? I know I can at least hit six, but guess what I'm going for?
I'm going for seven. I'm going for eight. And that's how you know if you're progressing or not based off of performance.
So for me, sticking to the same program was just another way to see progress outside of the scale because it's not that the scale doesn't matter. But it's just not the only thing that matters when tracking progress. So, nothing complicated. That was my training program. And 20 pounds later, I think it's safe to say, it worked.
The second part of how I lost 20 pounds of body fat in 8 weeks that I want to talk to you guys about is my supplementation regimen. First and foremost, the reality of it is you don't need supplements to actually... to actually accomplish your goals, right?
Supplements are simply there to fill in the gaps that you aren't necessarily getting through your nutrition. So, with that said, if you have gaps in your nutrition, that you aren't feeling through whole foods, then that's where it's valuable to be taking high-quality supplements, right? Because the body don't be like, all right, Mike was busy. Mike had a lot going on. Mike forgot to meal prep, so we're going to give him a break, right?
No. The body's like, yo, did I get what I was supposed to get in order to produce the result you want me to produce? If the answer is yes, you get a result based off that.
If the answer is no, You get a result based off that. So supplementation is how you fill in the gaps that you aren't getting through your nutrition. So for me, man, I don't take 100 different products.
The products I take most consistently, I take a high-quality multivitamin pack, which is Microfactor. I take Omega-3s, which is Full Omega. I did Formula One and Ignition, which was my post-workout recovery stack. And I did OptiGreens.
That's it. Those were the things that I stuck to. consistently every single day.
Now, there are some specialty things like, you know, when my joints start feeling a little bit fatigued, I will use joint mobility. I use pre-workout, but that's not a necessity. But the things that I just named, man, those are the foundational products that I use to fill in the gaps that I wasn't getting through my nutrition.
So, that's it, man. Nothing complicated here. I'm sorry if you were looking for this overcomplicated process.
But what I'm trying to communicate to you guys is it ain't really as complicated as people make it seem. You know, I stuck to something simple. I was consistent with it. And I did my best not to deviate from it. So that was my supplementation routine.
Can't lie to y'all. I forgot about one. I did creatine every single day as well. Like, and I can do a whole spiel on creatine. But I believe that one day they're going to start putting creatine.
creatine inside of multivitamins because it's that valuable. There's so many benefits to creatine, not just from a muscle building standpoint. We ain't talking about brain function. We ain't talking about for your eyes, for your overall recovery, energy, like creatine. If there's any magic pills or formulas, you heard it here first.
The third and final part that I want to talk to you guys about that was responsible for my 20 pound fat loss in 8 weeks was the nutrition side of things. And I'm going to be honest with y'all, and some of you guys will be excited to hear it. Nutrition was not perfect, right? But I was consistent. I consistently tracked my macros and I used the First Form app to do that.
And a lot of people will say like, dude, you don't need to track macros. And maybe you don't need to. But here's my philosophy when it comes to that.
What you could properly measure, you can properly manage. And a lot of people that I work with, whether they want to gain weight, whether they want to lose weight, or anything in between, I'll say, how many calories do you think you're getting in? And whatever number that they give me, I'll have them track the next three days of it. And it's usually, they're completely off. Whether they're having 3,000 calories more than they think, because...
the coffee you're getting from Starbucks and the sauces that you're putting on your stuff and the things that you're drinking, you're not accounting for that. Or they're getting less than they think because I'm not hungry, I'm full. So my point is, is the most important thing I did with nutrition is I tracked everything, right? And again, like I said, I wasn't perfect. So here was my philosophy.
No matter what happens, I'm going to hit my protein target. No matter what happens, I'm going to hit my water target. So even if I'm not healthy, I'm going to hit my protein target. I was off on carbs, even if I was off on fats, I hit my protein, my water, and my calories every single day, right?
So my philosophy on protein, my goal weight was 250 pounds, so I consumed 250 grams of protein a day. Most people will say, hey, you should be consuming one gram of protein per pound of body weight, and I'm not saying that's wrong. What I'm saying is my philosophy is one gram of protein per pound of your goal weight. So. So if your goal is 250 pounds like mine was, 250 grams of protein a day.
If your goal is 180 pounds, 180 grams of protein a day because now you're supporting that muscle tissue that you want to be building, which allows you to burn more calories at rest. So from a nutrition standpoint, I tracked everything and I prioritized protein, calories and water. And I was consistent with that. I wasn't always perfect with that, but I was consistent and.
I got the results because of it. All right, there you have it. I gave you guys the exact formula on how I lost 20 pounds in eight weeks.
I went through the training regimen. I stuck to a resistance training program. I gave you the splits, I gave you how I went about it, I gave you the supplementation formula.
If you want any of those products, the link will be down in the description. If you have any questions about any of those products, feel free to ask me and I'll make recommendations. based off of what gaps you need filled personally with your diet and nutrition. And lastly, I gave you the nutritional routine. I talked to you about how I stuck to protein.
I stuck to calories. I stuck to my water. Most importantly, I talked to you how I was not perfect.
I tracked everything because what we properly measure, we can properly manage. So I hope you got a lot from today. I hope more than showing you that I could do it, the main thing I hope you took away.
from it is that if you consistently stick to it over time you can get the results if you enjoyed this video i would appreciate it if you shared it if you gave it a like if you comment on it if you turn that notification bell on so you can know when i'm posting what i'm posting i appreciate you guys being here i'll see you guys next week same time thursday at noon i'll let you later peace