How to get Lean starting at 25% BODY FAT | 3 SIMPLE STEPS
Summary
TLDRDr. Michael Diamonds, a biochemistry and microbiology expert, shares his proven method to reduce body fat from 25% to 7% in three steps. He emphasizes the importance of nutritional biochemistry, avoiding severe calorie restriction, and starting with a personalized diet. The second step involves an underrated yet effective cardio routine suitable for all ages, focusing on low-impact exercises like incline walking. Lastly, he advocates for a periodized resistance training program to maintain muscle mass while losing fat. His approach, used by clients like 53-year-old Dawn, is sustainable and adaptable, aiming for long-term health benefits beyond just physical appearance.
Takeaways
- 🔬 Dr. Michael Diamonds is a scientist and medical doctor who specializes in Biochemistry and Microbiology and is the founder of Sculpt by Science.
- 🏋️♂️ He has personal experience with reducing body fat from 30% to 12% and has repeated the process multiple times, refining his methods each year.
- 📈 Dr. Diamonds uses his research and personal data to help others achieve similar results through a personalized approach with his program, Sculpt by Science.
- 👥 Client success stories include Dawn, who reduced body fat from 25% to 7% in 16 weeks, and Kathy, who lost 13.4 lbs, demonstrating the effectiveness of the program.
- 🍽️ Nutritional Biochemistry is emphasized, with a focus on avoiding severe undereating and instead starting with a slight caloric deficit to jump-start metabolism.
- 📉 The importance of adjusting macronutrient intake, especially carbohydrates, is highlighted to prevent water retention and initial weight gain misconceptions.
- 🚶♀️ A sustainable and personalized cardio routine is recommended over high-intensity interval training, especially for older individuals, with examples like incline walking.
- 🏃♂️ The value of consistent daily steps and finding ways to incorporate activity into daily life is underscored for its role in fat loss.
- 💪 Resistance training is crucial for fat loss without muscle loss, with a periodized program tailored to individual needs and goals.
- 📊 Sculpt by Science is described as 'medicine 3.0,' offering a comprehensive approach that looks at the whole person, including lifestyle and blood panels, for long-term health and fitness.
- 📝 The script encourages leaving comments with personal weight loss experiences and starting calories to provide context for others considering the program.
Q & A
Who is Dr. Michael Diamonds and what is his expertise?
-Dr. Michael Diamonds is a scientist with a major in Biochemistry and Microbiology, as well as a medical doctor. He is also the founder of Sculpt by Science and has experience in transforming his own body fat percentage from 30% to 12%, which he has used to help others achieve similar results.
What is the initial body fat percentage that Dr. Diamonds and his clients started with?
-Dr. Diamonds and his clients, such as Don and Kathy, started with a body fat percentage in the range of 25 to 30%.
What is the primary goal of the program offered by Sculpt by Science?
-The primary goal of the program offered by Sculpt by Science is to help individuals reduce their body fat percentage in a sustainable way, with a focus on personalized nutrition, effective cardio routines, and resistance training.
What is the significance of the nutritional biochemistry approach in the weight loss process?
-The nutritional biochemistry approach is significant because it ensures that individuals are consuming the right amount and type of nutrients to support their metabolism without compromising it. This approach helps in jump-starting the metabolism and sustaining weight loss over time.
How did Don and Kathy adapt their diets according to the program?
-Don and Kathy adapted their diets by slightly going below their maintenance calories, focusing on adequate protein intake, and adjusting their carbohydrate and fat intake. They also learned to trust the process and not fear eating more in the beginning to support their metabolism.
What are some of the nutritional tips that Don shared for reducing body fat?
-Don shared tips such as tracking calories and macronutrients, prioritizing clean protein sources, ensuring proper hydration and sleep, and making the most of the calories consumed by choosing nutrient-dense foods.
What type of cardio routine did Don and Kathy follow, and why was it chosen for them?
-Don and Kathy followed a cardio routine that included incline walking on the treadmill and, in some cases, wearing a weighted vest to increase intensity. This type of cardio was chosen because it was sustainable for them, given their age, and it allowed them to maintain a high heart rate without the need for high-impact exercises.
How did Don and Kathy's step count evolve throughout the program?
-Don and Kathy started with a lower step count and gradually increased it. Don reached up to 22,000 steps on some days, while Kathy aimed for a daily average of 14,000 steps, adjusting based on their activities and ensuring they met their goals consistently.
What is the concept of 'Medicine 3.0' as described by Dr. Diamonds?
-'Medicine 3.0' as described by Dr. Diamonds refers to a more personalized and comprehensive approach to health and fitness. It involves a detailed examination of an individual's lifestyle, blood panel, and daily habits to provide tailored solutions for improved health, longevity, and physical performance.
What is the importance of resistance training in the weight loss and body transformation process?
-Resistance training is crucial for preventing muscle loss while losing fat. It helps in maintaining and even building muscle mass, which contributes to a toned and defined physique. A periodized resistance training program, as followed by Don and Kathy, ensures consistency and progressive overload for optimal results.
Outlines
🔬 Scientific Approach to Lean Body Transformation
Dr. Michael Diamonds introduces himself as a scientist and medical doctor, and the founder of 'Sculpt by Science'. He shares his personal experience of reducing body fat from 30% to 12% and becoming a professional natural bodybuilder. He explains the importance of nutritional biochemistry and how undereating can compromise metabolism. The video outlines a three-step process for getting lean and features client success stories, emphasizing the program's adaptability and personalization. Dr. Diamonds also highlights the importance of starting with a proper diet and not being afraid to eat more calories at the beginning to kick-start metabolism.
🍽️ Nutritional Strategies for Sustainable Weight Loss
This paragraph delves into the specifics of the nutritional approach taken by Dr. Diamonds and his clients, Don and Kathy. It emphasizes the importance of not undereating and the strategy of starting slightly below maintenance calories to avoid metabolic compromise. Detailed dietary intakes, including protein, fat, and carbohydrate amounts, are provided for both clients. The paragraph also discusses the psychological aspect of transitioning to a healthier diet, the importance of not fearing weight gain in the initial phase, and the overall goal of making the weight loss journey sustainable and personalized.
🏃♂️ Effective Cardio Routines for Fat Loss in Maturity
The focus shifts to the cardio routines that Don and Kathy followed to achieve fat loss. It highlights the challenges of traditional high-intensity training for individuals in their 50s and presents alternative methods such as incline walking on a treadmill and using a weighted vest to increase heart rate. The importance of finding sustainable cardio routines that can be maintained over time is emphasized, along with the benefits of these methods in achieving consistent fat loss without the need for excessive training.
💊 Medicine 3.0: Personalized Health and Fitness Solutions
Dr. Diamonds introduces 'Sculpt by Science' as a form of 'Medicine 3.0', offering a 99% success rate in helping clients achieve their health and fitness goals. The paragraph explains the comprehensive approach taken by the program, which includes a detailed analysis of clients' lifestyles, blood panels, and dietary habits. It positions the service as a premium, personalized solution for executives, CEOs, and professionals over 35 years old who have struggled with other diets and are seeking a sustainable transformation. The paragraph also invites those who have not yet tried free advice from Dr. Diamonds' YouTube channel to apply for the program if they feel it's their last resort.
🏋️♂️ Resistance Training for Fat Loss and Muscle Preservation
The final paragraph discusses the importance of resistance training in the weight loss journey, emphasizing the need for a periodized program to prevent muscle loss. It outlines the specific training regimens followed by Don and Kathy, including a 5-day periodized resistance training program and an upper/lower split routine. The paragraph highlights the benefits of consistent training, the importance of muscle connection during workouts, and the overall improvement in physical and mental well-being experienced by the clients. It concludes with a testimonial from Don and Kathy expressing their satisfaction with the program and its impact on their lives.
Mindmap
Keywords
💡Lean
💡Body Fat Percentage
💡Biochemistry
💡Caloric Deficit
💡Maintenance Calories
💡Macronutrients
💡Cardio
💡Resistance Training
💡Periodization
💡Sustainable
💡Personalized Program
💡Sculpt by Science
Highlights
Introduction to Dr. Michael Diamonds, a scientist and medical doctor with expertise in Biochemistry and Microbiology.
Dr. Diamonds' personal journey from 30% body fat to 12% and his repeated process improvements over several years.
The founding of Sculpt by Science, a program based on Dr. Diamonds' personal data and scientific research.
Client success story: Dawn's transformation from 25% to 7% body fat in 16 weeks, verified by a dexa scan.
Kathy's weight loss journey alongside her husband, losing 13.4 lbs with a personalized program.
Three simple steps to get lean, emphasizing a personalized approach to diet and exercise.
The importance of nutritional biochemistry and avoiding severe undereating to prevent metabolic compromise.
Initial caloric intake for Dawn and Kathy, with a focus on protein, fat, and carb distribution for optimal metabolism.
The concept of 'caloric credit card' for managing daily calorie intake and making food choices.
Dawn's and Kathy's experiences with adjusting to a higher initial calorie intake for sustainable weight loss.
Emphasis on the quality of food and the psychological shift in understanding the role of carbs in a healthy diet.
Tips from Don on tracking calories, prioritizing clean protein, and the importance of hydration and sleep.
The role of cardio in a sustainable weight loss program, with a focus on low-impact and sustainable routines.
Personal experiences of Don and Kathy with cardio, including incline walking and the use of a weighted vest.
The significance of step count in daily activity and how it contributes to overall weight loss progress.
Introduction to Sculpt by Science's approach as 'Medicine 3.0', focusing on a comprehensive lifestyle analysis.
The target demographic for Sculpt by Science, aiming at executives and professionals over 35 years old.
The importance of resistance training in a periodized program to prevent muscle loss while losing fat.
Client testimonials on the effectiveness of resistance training in improving muscle definition and overall well-being.
Encouragement for those seeking transformation to apply for Sculpt by Science's personalized program.
Transcripts
how to get lean starting at 25% body fat
in three simple steps hi my name is Dr
Michael diamonds I'm a scientist and I
majored in Biochemistry and microbiology
and a medical doctor I'm also the
founder of sculpt by science I've been
at that 25 to 30% body fat range a few
times and I know exactly how to get the
results that I want in 2017 that was my
first time that I started roughly at
that 30% body fat range and go all the
way to 12% I did a dirty bulk in 2018
and I did it again and repeated this
process in 2019 2020 2021 and finally in
2024 where I became a professional
natural bodybuilder people always ask
did I do it on purpose I went through
bulking and cutting so that I could
become a bodybuilder and a professional
one at that each and every single year I
improved on my research and I improved
the process to make it as easy as
possible I then used all of that data
that I used on myself with science and
built scul by science to help people
achieve the same results and making it
sustainable look at my client Dawn 53
years young and he achieved this in 16
weeks he went from 25% to 7% body fat
and that's not a random arbitrary number
that's according to his dexa scan his
wife Kathy joined the program too and
lost 13.4 lbs just like that I'm going
to share with you the three simple steps
I've done with Don and Cathy taking them
from that 25% body fat range and finally
getting them lean after you watch this
video you're going to know exactly what
it will take and what what you need to
do to finally get lean and even go
beyond that let's not waste any time and
dive straight in do you guys remember
what your starting weight was when you
joined us uh yeah mine was 140 or 142
amazing I was uh almost 218 and then got
down all the way down to 172 and then
now we're just adding uh some some
muscle back incredible what would you
say was your favorite part about the
working with us in general I don't know
it's absolutely uh uh wonderful to have
such a coaching support uh resource for
it uh whether it's you know a message
away or anything else to you know
whether it's adjusting a workout or
adjusting a meal plan or swapping out
some foods or something that we like
better or anything it was it was just
very personalized there was it it
certainly is not a a one-sized fits all
and you have to adapt yours uh our your
personal thing to the program the
program definitely
adapts to be personalized each
individual it was all of it you guys
were just I don't know just so
motivating for me when I had a couple
bad days in there like I just literally
had to reach out and it was like you've
got this and and just all the the
coaching you did obviously doing it with
Don was amazing for me so step one
nutritional biochemistry what is common
that I see today is that people are
severely undereating everyone has been
EXP exposed to this caloric deficit
caloric deficit is all you hear but with
that being said people are compromising
their metabolism as a result because
they're cutting their calories way too
low so to fix this myself and Dr Zeno
took Dawn and Cathy slightly below their
maintenance slightly below their total
daily energy expenditure so don started
the program at 2,23 calories his protein
was 209 g of protein we gave 20% of his
total calories towards fat at 52 G of
and they remaining towards carbs at 224
G of carbs in the first week he gained
weight but this is normal remember for
every gram of carb you hold 3 MLS of
water and usually people freak out at
seeing their weight gain but it's
important to give your body the exact
nutritional biochemistry it needs with
Kathy Dr Zeno gave the exact same thing
and jump started her metabolism at 1603
calories that was 118 g of protein 192 G
of carb in 40 G of fat don't be afraid
of eating more in the beginning the idea
here is we're going to be working on
this for the next 4 months we want to
have enough calories at the end of the
program to make this sustainable in the
long term over the 16 weeks for Dawn we
went as low as 1,700 calories and for
Kathy as low as 1300 mainly pulling from
carbohydrates Kathy if you could
describe if you remember how many
calories or the food you're eating in
the beginning um can you tell us a
little bit bit about that do you
remember the numbers or like what the
meals were looking like at the time and
how you felt like right in the beginning
of the program um well I was completely
overwhelmed by the food um my biggest
thing was realizing that carbs are not
bad like you can eat carbs like I I I
didn't for a long time I totally limited
my carbs so just transitioning into all
the food and the carbs and the the
healthy clean eating is is good for you
yeah it took me a while it it it took me
a good couple weeks before realizing
that I have to trust this process for
sure it's amazing once you do turn that
corner how much better you feel and you
know this is the right program and the
knowledge and everything you guys
provided for us was amazing what are
five nutritional tips Don you could give
to guys that will allow them to go from
that 25% to 7% so five tips that come up
to your mind yeah definitely tracking
the calories and and the right calories
um to to do that and you know I was I
was never hungry I can tell you that
much U but yet I was it got down I think
is is only maybe around 1,800 calories
was as low as my calorie count I got to
um prioritizing the clean protein over
that um with that but also then making
sure the steps the hydration the sleep
just the biggest thing is you know when
Kathy found out she can have you know
pizza and oatmeal
and uh you know the food is you know so
many people automatically assume like oh
are you you know eating a th000 calories
or are you do you what do you miss about
like we eat better and more actually
we're probably well without a doubt we
have better obviously nutrition now but
we're actually more structured with our
meals and and eating better quantity and
quality of food and everything else and
so really there was um I mean short of
cutting out alcohol I can't think of
anything else that we've cut out of our
our diet I mean if there is something
that you you want you adjust for it
accordingly and I think using the
example that you guys always talk about
in your coaching calls of kind of your
either your your calorie bank account or
your your calorie credit card it's like
you're you know if it's going to be
2,000 calories or 1900 or whatever it is
you know making the most of those
calories and and having some of examples
of maybe on one side it's a a large fry
a large hamburger and a coke for 2,000
calories or on the other side there's
you know three pounds of food of of
chicken breast or lean meat or you know
just everything else and so which is so
cool I think also about the plan that
you provide is you give us that
foundation so then I've taken it and
I've substituted uh instead of some of
the chocolate caramel protein powder or
whatever to go in there to have that
I've done like strawberry or anything
else and so I really with the oats and
the and the and the baking powder to go
in there it's really a good foundation
you can add in whatever other flavors I
remember this Don was I told Don we want
to take a diet break and he's like can I
get my oatmeal
back let's put it back in there Don
don't worry about it let me know guys
for you in terms of your nutritional
biochemistry let me know in the comments
how much weight you lost what was your
starting calories and what was your
final calories and if you can give more
context of your age weight and height I
think that information will give people
a clear indication of how many calories
you should truly be eating leave that in
the comment section down below and if
you guys are enjoying the video leaving
it with a gentle thumbs up I would
greatly appreciate that let's move on
step number two the most underrated
cardio routine with both Kathy and Don
being in their 50s running or doing high
intensity interval training is just not
sustainable I know is a big thing that
everyone's doing but let me tell you
exactly what they did to get lean so
both of you were seeing consistent
result in terms of fat loss every week
what CIO did you do to lose uh belly fat
um you know I would do incline on the on
the treadmill so uh that by far uh to do
that hiking on the treadmill as high as
15% and you know in some cases four try
to get 4 miles an hour on 15% uh if
anyone thinks that that's not going to
get your heart rate up I challenge them
to to try it um but I also would do um
on some of my walks I started with a uh
a weighted vest so between the weighted
vest having that on because at some
point I got so efficient and even
walking that it just was not even barely
getting my heart rate you know uh up at
all so doing the weighted vest and then
doing uh cardio um on the on the
treadmill on the incline really made
made a difference um well as Dr Z knows
I wasn't really big on the cardio part
of it um but um it was also just on the
incline on the treadmill watching a show
frankly I was very loose on my cardio I
think the most time I would do is maybe
two days of cardio and it was a 30 45 30
to 45 minutes so the this notion that
you just need to pound hours on a
treadmill or a track back or run run run
it really isn't and I think probably the
the biggest thing that uh helped me is
when one of our calls you had the chart
of kind of the ideal Zone heart target
heart rate zones for each particular
whether it's burning carbs or fat or
anything else and that it's it's worked
smart not hard whether we even around
vacation or you know I didn't get my
steps in and that was one thing that
even at before I go to bed I you know
we' like oh I I I'm a thousand short or
whatever else and I remember one of the
resorts we were at I would literally
when it was raining out I would
literally walk the halls and up the
stairs and walk the halls and up the
stairs and you know just walk the hotel
hallways to to get that in I and I think
that is probably you know just another
piece of the puzzle they all they're
they're all building Foundation all a
good foundation to to build off of but
getting the steps in there's just no
substitute for for that do you guys
remember how many steps you guys were at
like your range maybe you Kathy do you
remember what your step range was that
you know the targets You Were Meant to
hit um at the beginning I know it was
only
8,000 and then I think I ended between
14 and 15,000 okay and now I try to hit
the 14 it's just kind of my sweet daily
yeah yeah yeah I started uh at 10,000 on
the first initial call uh got as maybe
high as 18,000 in terms of what was uh
my goal and I consistently you know I'm
probably still now at least 18 to some
days I'm 22,000 depending on what else I
have going on but always at least um
pretty much 177,000 there was a couple
days just with traveling but I would
still walk in the airport uh but we were
actually driving uh just one day last
week um I was like at 13,000 but what I
ended up doing then is I ended up
walking more of those additional days so
my seven I always try to look at it as a
7-Day average because you just don't I
don't I don't ever want to not have my
goal two days in a row and so whatever I
have to do to kind of get back on track
that next day or then that third day but
uh I've literally there's been days
where or weeks where I've I've had to do
not had to do I wanted to do 25,000 on a
Saturday because that was like my long
day before I move over into step number
three if you want to have a similar
transformation to Don and Cathy I wanted
to tell you a little bit about sculpt by
science the best way I can describe what
we do is that we're medicine 3.0 our
success rates are at 99% and I'm going
to tell you why medicine 2.0 is involved
with you're not feeling well you go to
the doctor you tell them the symptoms
you're feeling and based off of that
info just based off what you tell them
they give you some medication and you're
well on your way and Loosely they'll say
hey and improve your training and diet
but they don't tell you exactly how with
what we do at sculpt by science we go
through your entire life with a fine
tooth comb we look at what's happening
under the hood looking at your blood
panel of what you've done we look at
your day-to-day lifestyle we figure out
what you're doing how you're doing it
and what you're putting into your body
and our objective here is to help you
live longer for you to move faster and
for you to be younger yes getting a six
pack is a byproduct of what we do but if
you're the person who's a CEO that's the
clients like Don and Cath
you're an executive or you're a doctor
those are the clients that usually work
with us we're a premium product so this
is usually what people feel they're low
on energy they're dealing with a lot of
brain fog their confidence has shattered
and they've tried everything they've
tried the keto diet paleo they've tried
Weight Watchers they've counted calories
a zic all the things that they've tried
have not helped them and that's why
consider us in case of emergency break
glass if you're that person who this is
your last chance this is the last thing
you want to do I highly recommend you
apply to work with us our clients are 35
years old and above according to the
data I highly recommend you apply to
work with us and my team of medical
doctors fill out the application to work
with us you'll be able to either speak
to myself my coo who's my wife Anastasia
diamonds we are a family run business or
the team of doctors that I have however
if You' have not tried any of the free
advice that I've given on my YouTube
Channel first consume that I have 800
free videos for you to go through if
you're seeing results right you're
seeing weight loss you're seeing
everything you've wanted do not apply
please save our time we're a small run
family business if you're someone who
still thinks there's more things that
they can do on their own or you only
want accountability do not apply but if
you feel that I've spoken to you here I
highly recommend you apply for you to
have a similar transformation to Don and
Cathy let's move on into step number
three step number three resistance
Trading losing weight it's easy but
losing fat requires skill and to prevent
muscle loss right we just want fat
tissue and to keep the muscle we need to
do a periodized resistance training
program with Dawn we started him on a
5-day periodized resistance training
program day one he did upper body which
I'm showing you on the screen now you're
free to take screenshots day two he did
his lower body day three push day four
pull and day five legs with Kathy her
goals she got amazing results in only
training 4 days in the week and she
basically did an upper lower upper lower
program so it doesn't matter if you're
training three sessions or six as long
as you can do it consistently but have a
listen to what Don and Cathy had to say
uh and the weight training um I actually
uh took the weight training uh you know
quite seriously about that and always
wanted to make sure I would rather than
just you know going in and and spending
an hour and getting out was really
trying to have that my muscle connection
I actually added muscle while I was
dropping fat and with the definition I
never regret going to the gym to get a
training session in some days it's like
oh I I feel like I need to get there uh
maybe I've I've put it off later in the
day but once I get there and I'm on my
on my way when I finish it's like yeah
I'm so glad so glad I went there because
it just it's a great feeling like you
guys know too I was the biggest naysayer
so it was just kind of like I let him do
all the leg work and then watched him
and feel better was my yes the results
were there too but he just he felt
better he slept better he it was just a
lot it was um I I noticed a lot more
than just the weight coming up with him
and him getting stronger do you feel
those same things translated to you at
the end I do yep yep it took me a bit to
uh to get all in 100% but once I trust
the process like I think I've said 800
times but um once I got my mindset
around it I yeah definitely feel much
better I want to thank you guys so much
for entrusting in us me and Dr Zeno yeah
we enjoyed it we've been uh huge fans
yes and thank you for all your support
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