I really really struggle with Hunger at the beginning of my bodybuilding career some people figure out how to lift and the next week they're eating five meals of chicken broccoli and rice but for me and for many other folks especially beginners I'd have burned out of that life ASAP so what you can get from this is focus on the basics because eating protein and calories and lifting consistently just those things and relatively healthy foods is like 85% of your physique progress and if and when you're ready to do more work [Music] great hey folks Dr Mike here for RP strength and it turns out I wasn't wrong about everything and as a beginner when a little old me first started lifting at age 14 and 3/4 uh I've got something else that's 14 and 3/4 Scott what do you think it is oh my goodness millimeters my friend oh oh oh yeah how many is that in inches that is a little bit more than half an inch oh okay that's accurate very the hell is this video about oh yeah nutrition I got some stuff right believe it or not I got a ton wrong but I got some stuff right I want to tell you about what I did right as a beginner and see if you can take away any lessons and do this yourself very good video for beginners and I think an excellent video for intermediates and the reason I'm going to say it's an amazing video for advanced folks is two reasons one as an advanced person you have the opportunity to teach others all the time and so you can tell them this and two just don't click off cuz we need like the subscribe cyber feed or whatever Scott Scott how does YouTube work the watch time or something yeah watch time is great so do people put your computers on like a playlist and just let it go all night all day just let it run yep get the network going VPN your shit multiple computers yep virtual machines anything you need to do to waste your money to give us money okay now all the BS aside I have five tips for you five things that I did as a beginner what you think work number one protein coal four meals very shortly after I started lifting I started reading Arnold's the the education of a bodybuilder and this is quite an old book it's not like his encyclopedia which is more new it's old and uh but it's got good stuff and it's got the pictures from the 70s It's amazing And it mentioned eating protein is an important thing and at that point I was like a sponge for I guess that never changed for all the stuff so I was like oh this is what I have to do and it's what I did every meal had a core of protein in it when I was losing fat I kept the core and reduced the carbs and fats when I was gaining muscle I kept the core and increased carbs and fats and that's a big deal and it's so important because protein four or five protein feedings evenly spaced per day are really really critical to giving your best results and that means in your own diet having a protein core is a real good thing you can do from day one beginner lifting Journey fitness journey of any kind really next thing that I did right was I had four to six meals per day nice and early especially once I started started reading Flex magazine and muscular development magazine which I loved back in the day some meals that I ate were just protein shakes or protein and carb shakes and some were whole food meals but I ate very consistently every 3 to five hours I would have another bolus of protein which not only is every meal protein core but now there are consistent four to five meals per day and even I even times where I ate six and seven just to experiment good news bad news nothing happens there in four to five is the better answer but this consistency of eating and training got me uh at age 23 to a dexa confirmed lean body mass of about 175 lbs at 5'6 drug-free which is kind of cool and I'm not swagging or anything but your boy guy you feel me your boy I'm still drug free baby check this out hell yeah I'm on that Micha Hearn drug free well you know you're drug free but are you yeah of course protein meals consistently is really awesome the third thing I did that was in uh turns out in retrospect a good idea was that I consumed a lot of foods that were healthy but at the same time convenient I literally just didn't have it in me conscientiousness wise like planning for the future-- wise work through it wise to do chicken and rice and tupperware every meal in college like I was that big of a degenerate uh and I have more on that in the next point but I had no problem with making whole grain bread veggie and lean roast beef sandwiches turkey sandwiches I would have some apples with them as well uh for more micers and and and fluids and fiber and I packed those into my lunch into a cooler uh then I took this cooler all the way through my classes uh in many years where I was a student at the University of Michigan as an undergrad and it looked kind of you know interesting except when you're Jack noan really says or says anything to you maybe I was just no says anything to me anyway because I was unfortunate looking um but that allowed me to hit my macros every day and keep them healthy fundamentally there were healthier ways to do it but I didn't do too bad but I did this without having to actually meal prep cooked foods which I again just did not have the foresight or conscientiousness to stick to eventually I started cooking but this sandwich diet worked pretty well for me for a while and was easy to pull off especially when I when I was on the go so what you can get from this is if you can get to eating some pretty healthy food with high protein and that's easy to make and any more than that you'd be like I'm quitting this Fitness thing is just too much work stick to that and if and when you're ready to do more work great the fourth thing I did that was really good was I slowly eased in to hardcore restrictive and prescriptive dieting some people figure out how to lift and the next week they're eating five meals of chicken broccoli and rice completely planned out there's nothing wrong with that for some people that works great but for me and for many other folks especially beginners I'd have burned out of that life ASAP and have been solid it for long because I would have been like oh yeah Fitness bodybuild that's a thing where you like eat like a machine and you just like think about not being around anymore all the time yeah that thing sucked and a lot of people think like once you start doing resistance training and trying to work on your body comp that like you just have to eat like a machine all the time and it sucks so what I did instead was I ate lots of foods that I liked when dieting um for muscle gain or for maintenance and when I was dieting for fat loss ate a little bit cleaner and I control the portions but I never made the diet too restrictive and uh a similar approach is like Sam Suk takes this approach and has taken it for a while of like yeah I still eat some burritos and some chocolate milk here and there but like if it's keeping him in the game he's got lots of protein coming in he's enjoying it like that's dope and That Built Me loads of muscle while I had a ton of fun and growing passion for my bodybuilding phase and by the time I was eating super boring meals I was already bought in Hook Line and Sinker addicted to the sport and then they're no problem focus on the basics and don't rush in if you don't feel like it because eating protein and calories and lifting consistently just those things and relatively healthy foods is like 85% of your physique progress and so if you do that you don't have to get the exact macros and exactly chicken broccoli rice or all whatever body builders are eating eventually if you want to be your best best yeah some more specificity is good but don't take it to too seriously you get critiques of Sam suluk that people are like oh he shouldn't be having chocolate milk and blah blah blah like he shut up he's young and he's doing something that checks almost all the boxes provides all the nutrition but is not taking his life and making it completely devoid of anything and I've met a lot of young bodybuilders who bodybuild on teens they would quit by the early 20s because they just didn't want to live a machine lifestyle anymore and they would go party and go on trips and not even lift and just try to enjoy life because they like sapped that life enjoyment for themselves and I knew I wanted to be lifting for a very long time possibly for forever and so uh intuitively and explicitly I was like I can always get more serious later and then I did lastly I learned how to do rough food palatability modulation this was a little bit later but still uh learning a ton in my beginner is Phase I really really struggled with Hunger at the beginning of my bodybuilding career which started around 2013 to 2016 I was already Lifting for like damn near 15 years years but in many ways still a beginner and I figured out that when I ate more tasty Foods I craved more tasty Foods when I was on a fat loss diet and so I crave them I eat them that makes me crave more food and then it's harder to keep a deficit and I'm going insane so I intuitively started to figure out this and then I researched some stuff and the uh um Stefan gu uh has the food palet ability reward hypthesis which he made very famous I looked into that it basically says like you eat tasty food a lot because it tastes good and you just keep eating it because it feels nice and so if you want to eat less food and make a diet less miserable just don't pick super tasty Foods so I went full bore on this and I was eating meals that had right if you're eating something right now finish swallowing don't have anything a lot in your stomach because you're going to throw up oatmeal but salted salted cooked oatmeal with broccoli and chicken chunks in The Salted oatmeal Scott does that sound like a medieval something or other to you yes that sounds terrifying it's like uh space gr jail food yikes and that's what it tasted like and I was real hungry at the end of cuts and I had no problem because halfway through that meal I was like I don't really want any more of this and I would just have to finish it to hit my macros that's way better than scooping up all your super tasty meals really fast and then praying to God you get a time machine to get to your next meal again so my suggestion to you from that is yeah when you're gaining weight and eating fun Foods by all means make them tasty make your health food tasty even if it's really good for you it can still be tasty but on the other end if you're really struggling hunger during a diet just eat some simpler more plain Foods if nothing else lots of high volume Foods lots of high fiber foods not a lot of flavorings and stuff and then you might find that like well the food is just a mechanical thing you do you're not bothered by hunger and you get amazing results and with much less suffering which is really really good if you need help with how to structure your diet the RP diet coach app is amazing link in the description we have the RP hypertrophy app and if you really need a lot of help with your diet and you're willing to put down some pretty serious bucks RP coaching is also going to be linked below these are some of the best coaches in the world they will step by step with zoom calls and everything help you accomplish your goals folks I hope that was helpful hope you learned something and if you didn't well at least maybe the sound of my voice made you have a smile in your heart which your cardiologist says is really just the beginning of a giant heart attack that's going to kill you soon what N I never said that I don't think see you guys next time [Music]