The Best Strategy To Get Bigger And Leaner Over Time
Summary
TLDRDr. Mike outlines a year-round periodized plan for diet and training designed to help individuals achieve a muscular and lean physique. The plan includes two fat loss phases in spring and fall, slow muscle gain during summer, and a muscle gain phase in winter, with active rest periods. It accommodates real-life events and holidays, allowing for flexibility and enjoyment without compromising fitness goals.
Takeaways
- 💪 Dr. Mike introduces a periodized plan for diet and training aimed at helping people gain muscle and lose fat throughout the year while balancing their lifestyles.
- 📅 The plan is structured around the year, with specific phases for fat loss, muscle gain, and active rest that align with seasons and real-life events like holidays.
- 🔥 The fat loss phase is suggested for spring (March, April, May) so that people can look leanest in the summer, which is the ideal time to show off physique.
- 🏖️ During the summer (June, July, August), a slow muscle gain phase is recommended to allow for eating fun foods at parties and events while still making progress.
- 🛌 An active rest phase, generally scheduled for late August, involves minimal training to give the body a physical and psychological break, aligning with common vacation times.
- 🍂 In the fall (September, October), another fat loss phase is introduced to shed any summer fluff, with the option to continue it until just before Halloween or Thanksgiving.
- 🍗 The winter months (November to February) focus on a muscle gain phase, leveraging holiday eating to bulk up, with an active rest phase around December or January.
- 🌡️ Dr. Mike explains that fat loss is easier during warmer months, while colder months encourage eating more and gaining weight, making the timing of these phases optimal.
- 🎯 The plan allows for flexibility, encouraging people to modify phase durations, rates of weight gain or loss, and phase intensities to fit their individual schedules and goals.
- 📈 By repeating this periodized approach year after year, participants can consistently build muscle, lose fat, and optimize their physique for different seasons and events.
Q & A
What is the main purpose of the periodized diet and training plan discussed in the video?
-The main purpose of the periodized diet and training plan is to help people get bigger and leaner over the course of a year, while aligning the phases with real-life events, holidays, and seasons to maximize convenience and effectiveness.
Why does the plan prioritize fat loss in the spring?
-The plan prioritizes fat loss in the spring so that individuals can look leaner in time for the summer, when it's more common to show skin. The warmer weather also makes fat loss dieting easier, as people tend to be less hungry.
What is the rationale behind starting a muscle gain phase during the summer?
-The muscle gain phase during the summer is done slowly, allowing individuals to still look relatively lean. It also lets people enjoy summer treats and social events without strict dieting, which enhances the overall experience.
What is the purpose of the active rest phase in late August?
-The active rest phase in late August allows for a physical and psychological break from training. It aligns with the vacation season in many parts of the world, making it a convenient time to rest while enjoying vacations and less structured activities.
Why is there another fat loss phase in the fall?
-The fall fat loss phase is intended to shed the fluff gained during the summer's slow muscle gain phase. Since it's 'sweater weather,' physical appearance is less of a concern, allowing people to focus on fat loss without the need to look shredded.
Why is bulking recommended during the winter?
-Bulking during the winter is recommended because it's easier to eat more when it's cold, and people are generally less concerned about their appearance due to wearing more layers. The holiday season also makes it easier to indulge in food, which aids in muscle gain.
What adjustments can be made to the plan based on personal preferences?
-The plan is flexible and can be adjusted based on personal schedules, such as modifying the length of each phase by a week or two, changing the rate of gain or loss, or shortening the fall fat loss phase to a mini cut if muscle gain is a higher priority.
Why does the video suggest taking an active rest phase during the first two weeks of January?
-Taking an active rest phase in early January is suggested as a strategy to avoid the crowds of New Year’s resolutioners in the gym. After two weeks, many of these people drop off, making it easier to return to regular training in a less crowded environment.
How much body weight should be lost during the spring fat loss phase, according to the plan?
-The goal for the spring fat loss phase is to lose roughly 0.5% to 0.75% of body weight per week, for a total duration of around 12 weeks. This can result in a 4-8% total fat loss.
How does the video suggest approaching muscle gain during the summer?
-The video recommends a slow muscle gain phase during the summer, with a weight gain of 0.25% to 0.375% of body weight per week, to avoid getting too out of shape while still making progress.
Outlines
💪 Comprehensive Year-Round Fitness Plan Introduction
Dr. Mike introduces a year-long, periodized fitness and diet plan for gaining muscle and getting lean. He addresses the common struggle of balancing fitness goals with real-life events like vacations and holidays. The plan is designed to optimize muscle gain and fat loss while aligning with seasons and personal schedules, helping individuals achieve long-term fitness goals while maintaining flexibility.
🏋️♂️ Why Periodization Matters for Your Physique
The rationale behind periodization is explained. Dr. Mike outlines three primary goals for gym-goers: building muscle, getting lean at the right time for the season, and enjoying life without extreme dieting during holidays. Periodization helps achieve these goals by planning fat loss and muscle gain phases to fit naturally with seasonal and social demands, avoiding situations like bulking during summer or dieting during winter holidays.
📅 The Annual Plan Breakdown
Dr. Mike provides a detailed overview of his proposed annual plan. From March to May, individuals will focus on fat loss, followed by slow muscle gain in June through August. There’s an active rest phase at the end of summer, then another fat loss phase in September and October. The year ends with a muscle gain phase from November to February, with another active rest period built in. This structure provides two muscle gain, two fat loss, and two rest phases per year, maximizing results while fitting into a realistic lifestyle.
🌞 Spring Fat Loss: Lean for Summer
Spring is dedicated to fat loss, ensuring that people are lean by the time summer arrives. Dr. Mike highlights how dieting is easier when the weather is warm, as people tend to feel less hungry. By starting a fat loss phase in March and continuing through May, individuals can achieve a lean physique right when summer activities begin. This timing helps avoid discomfort from being too bulky in the summer heat, making it easier to enjoy the season.
🍔 Slow Muscle Gain in Summer & Active Rest
During summer, the focus shifts to slow muscle gain. Dr. Mike advises against rapid bulking to avoid excessive fat gain, allowing individuals to stay in decent shape throughout the summer. The active rest phase at the end of August provides a mental and physical break, coinciding with vacation periods in many parts of the world. The active rest phase is well-timed, ensuring a reset before the next fat loss phase.
🍂 Fall Fat Loss: Prepping for Winter
As fall begins, another fat loss phase is recommended to shed any excess weight gained during summer. This 8-10 week phase prepares individuals for the winter muscle gain phase. Dr. Mike emphasizes that since it’s sweater season, appearance isn’t as important, making it a perfect time to focus on reducing body fat. This phase can end just before Halloween or extend through Thanksgiving, depending on personal goals.
🎄 Winter Muscle Gain: Feast and Grow
Winter is the perfect time for muscle gain, as the colder weather and holidays make it easier to eat more and train harder. Dr. Mike advises increasing calorie intake to support muscle growth, with holiday eating naturally complementing the goal. The winter phase allows for more aggressive weight gain, knowing that the fat can be shed during spring. Active rest during the holidays or early in the year helps prevent burnout.
📉 Managing the January Gym Rush
Dr. Mike offers an alternative strategy for taking active rest in the first two weeks of January, avoiding the influx of New Year's resolution gym-goers. By taking a break during this time, individuals can return to a more manageable gym environment once the initial rush has died down. This strategy also ensures a smooth transition into the next phase of training after enjoying the holidays.
⚖️ Spring and Summer Fat Loss Recommendations
Technical recommendations for the fat loss and muscle gain phases are discussed. Dr. Mike suggests losing 0.5-0.75% of body weight per week during the spring fat loss phase, and gaining 0.25-0.375% of body weight per week during summer muscle gain. These moderate rates prevent extreme weight fluctuations, ensuring sustainable progress throughout the year. The goal is to maintain a lean physique while slowly building muscle, without gaining excessive fat.
📊 Fall Fat Loss and Winter Gain Guidelines
Dr. Mike recommends losing 0.5-0.75% of body weight per week during the fall fat loss phase, aiming for a total fat loss of 3-7%. In the winter muscle gain phase, he suggests gaining 0.25-0.5% of body weight per week. This ensures gradual weight changes that lead to sustainable muscle growth. The overall goal is to finish the year leaner and stronger than before, setting up a successful cycle for the next year.
🔄 Adjusting the Plan for Your Lifestyle
Dr. Mike encourages flexibility in the plan. Individuals can adjust the duration of each phase by adding or removing a week or two, and they can modify the rate of weight loss or gain based on personal preferences. Additionally, if someone is already lean, they can shorten the fall fat loss phase and extend the winter muscle gain phase to prioritize building muscle over fat loss, allowing for a more customized approach.
📱 Use Technology to Stay on Track
To help follow the plan, Dr. Mike recommends using the RP Diet Coach app and the RP Hypertrophy app. These apps are designed to support periodized training and dieting, providing guidance and structure to ensure individuals meet their fitness goals. By using these tools, people can optimize their training and diet plans for the entire year, helping them stay consistent and motivated.
Mindmap
Keywords
💡Periodization
💡Fat Loss Phase
💡Muscle Gain Phase
💡Active Rest
💡Surplus
💡Maintenance Eating
💡Holiday Dieting
💡Mini-Cut
💡Slow Gain Phase
💡Shredded
Highlights
Dr. Mike introduces a periodized plan for diet and training that aligns with lifestyle needs and seasonal changes to maximize muscle growth and fat loss.
The goal is to have a physique that gets bigger and leaner over time while fitting into real-life schedules, like summer vacations and holidays.
Periodization helps you stay lean during summer when you want to show off your physique and bulk during colder months when it's less important to look lean.
The plan involves two fat loss phases, two muscle gain phases, and two active rest phases per year, each strategically placed to fit seasonal activities.
March, April, and May are for fat loss to prepare for summer, allowing you to look your leanest when it's warm and social events are frequent.
June, July, and August are slow gain phases, so you're still in good shape for summer activities but can enjoy social events and food without strict dieting.
Active rest in late August allows for a physical and mental break, aligning with vacation periods when less training and dieting are preferred.
September and October introduce a second fat loss phase to shed any fluff from the summer, with flexibility to extend this phase as needed.
November to February is focused on muscle gain, taking advantage of holiday food and colder weather, which makes bulking easier and more enjoyable.
Active rest can be taken in late December or January to avoid the influx of New Year’s resolutioners in the gym and reduce holiday stress.
Technical recommendations include losing 0.5% to 0.75% body weight per week during fat loss phases, and gaining 0.25% to 0.375% per week during muscle gain phases.
The plan allows for modifications, such as shortening or lengthening phases based on personal schedules, or adjusting the rate of weight loss or gain.
The fall fat loss phase can be shortened to a four-week mini-cut, focusing on faster fat loss and allowing for a longer muscle gain period in the winter.
The RP Diet Coach app and RP Hypertrophy app are recommended to help guide users through their periodized plan, tracking all key variables for optimal results.
The program is designed to fit seamlessly into your lifestyle, helping you achieve consistent muscle growth and fat loss while balancing social events and holidays.
Transcripts
hey folks Dr Mike here for Renaissance
periodization we have a really cool
video for you today I've given us a lot
of thought I've trained a lot of people
I've diet consulted and coached a ton of
people and I realize that most folks
with careers and hobbies and school and
stuff like that want to get more
muscular over the long term let's say a
year and they want to get leaner but
real life is a thing and so sometimes
when you ask people to bulk through the
time of the summer which mostly they
want their shirt off if you ask people
to diet hardcore into December something
like that or through January it doesn't
line up with the rest of their life so
what I have developed for you is a
periodized plan for diet and training
that covers the entire year and makes it
super super convenient super awesome
lets you modify it such that over the
year you make gains and you get shredded
but all the phases make sense as to why
they're positioned where they are to
maximally improve your
lifestyle why periodize specifically
because I think you probably want three
things versus just training and dieting
and seeing what happens one you want a
physique that gets bigger and leaner
over time duh that's why you're in the
gym two you want ideally to have the
ability to be your leanest when it's the
season to show some skin again it's
awkward when you're Mega Peak bulk in
mid July and people are like let's go
boating and you're like uh it look like
a boat right now but fuck that and
you're the weird guy with your T-shirt
still on and of course you want the
ability to enjoy fun events and holidays
without having to diet right through
them you know there's a lot of articles
that I've written in the past and
commentary I've done about people's uh
take to what is it what is the best
approach to diet through the holidays
usually what I say is it's best not to
diet through the holidays eat some fun
Foods relax with your family and friends
there are good God 11 months out of the
year that aren't the winter holiday
month and you can just do that shit then
there's no big deal at all so putting
this all together by arranging your diet
and training in a
specific periodized fashion throughout
the entire year you can have it all you
can look great when you're expected to
look great you can look fluffy when no
one gives a shit because it's too cold
outside to see your physique and you can
make gains that entire time here's the
plan I'm going to outline it real quick
I'm going to talk about how these phases
work and then get into
specifics March April May or roughly
thereabouts you're going to do a fat
loss
phase June July August you're going to
do a slow gain phase through the summer
late August you take an active rest
phase generally two weeks of limited or
no training and generally at the end of
August I'll tell you why in a bit
September October maybe a little longer
you do another Fat Loss phase maybe a
little shorter we'll get to that in a
second as well and then November
December January and February you do a
muscle gain phase for sure and there's
going to be an active rest phase in
there as well so that you're taking care
you get two muscle gain phases per year
you get two fat loss phases per year and
you get two active rest phases for year
so checks all the boxes but why this
specific sequence why can't I do a bulk
in March April May good question here's
the
justification in the spring you're going
to do a fat loss diet because then
you're going to get to look leanest for
the summer
amazing nobody cares what you look like
during the spring anyway so if it's you
know March and or April and you're not
quite in the best shape yet who gives a
shit who the hell is showing skin in
April that's insane look if you live in
Australia sorry this is all going to be
backwards for you maybe you can still
rig it to be super effective ask a
kangaroo what to do or a koala they'll
help you
out secondly when June hits you've been
dieting for the entire spring and your
shirt comes off it's odd because people
are like holy shit you look great
exactly when you're supposed to and
here's a cool bonus feature dieting is
easier for almost everyone fat loss
dieting when the weather is warm outside
you're not as cold you're not as hungry
which is amazing when the weather is
cold outside you're both cold and more
likely to be hungry believe it or not
but when the weather is really warm you
don't get asung hungry you guys ever
been to like a tropical resort and
you're out by the pool and they've got
like the little stand where they give
you hamburgers and french fries and hot
dogs and you're baking in the Sun and
someone's like do you want a snack and
you're like I guess cheeseburger arrives
and you're like oh my God this fucking
son and it's human I ate this
cheeseburger I don't know about all this
man you eat half of it you're like
that's good enough give me some fresh
fruit or some shit but if it's winter
time someone's like do you want a
cheeseburger you're like yes why the
hell wouldn't I hell's wrong with you
and just existing with your lower and
lower body fat is a very comfortable
when it's hot if you're fatter when it's
hot it sucks if you're leaner when it's
cold it sucks so this timing works out
really really well because you are now
your leanest precisely when the
temperature is as they say in uh in the
British Isles hotting up which we in
America say heating up I don't know why
the hotting up thing thing but that's
something that's that is said in the
world now we're into the summer in the
summer for the first part of the summer
for most of it you're going to do a slow
muscle gain phase and at the end you're
going to do an active rest phase because
the muscle gain phase is really slow how
slow I'll tell you in just a bit because
it's really slow you never really get
out of shape during the summer you're
still in very decent physical appearance
by the end of the summer or close to the
end like you were in the beginning but
because you are gaining you have a
surplus in your diet you don't need to
fret and worry about hitting crazy
macros and starving yourself which
really does interfere with Summer Fun a
ton but also you can enjoy fun summer
treats and parties and cookouts and
things like that so you both enjoy the
shit out of your Physique in the summer
and get to eat some tasty food and
you're making gains Triple Threat
unbelievable now at the end of August
generally is when we prescribe active
rest when you don't really go to the gym
much you just chill out eat whatever
train basically not at all really give
your body a physical and psychological
break why do that because in most of the
world late August everyone's on vacation
anyway fun fact try to vacation in Spain
or Portugal or Italy in late August
ain't nobody around there's nobody to
fucking use nothing to buy at the store
fucking entire the entire fucking
country moved somewhere the fuck else
wherever they go and all the British
people show up and then there's no one
around to take care of them fun fact
right that's just the way it works
generally speaking in many of the modern
countries of the world late August is a
time when not a lot of people are uh
doing a whole lot of shit so and a lot
of people are vacationing great time to
go on a trip and amazing because you
don't have to train super hard or Diet
super hard you can take your active rest
in Late July if you like but uh August
is definitely the default and my highly
recommended
version now Summer's over the fall
begins you take about 8 to 10 weeks
through the early part of the Fall to
get leaner again this shreds off all the
summer fluff Because by the end the
August active rest you're a little
fluffy uh in the fall there's no more
naked times so who gives a shit you look
like it's Sweater Weather and well most
anyone can look like a human being uh
underneath a sweater and so you don't
have to worry about being super shredded
it's kind of like if you are there's no
bonus can you imagine being your best
shape and like late October and you're
like yes finally one day for Halloween I
can go as Macho Man Randy Savage and the
rest of the days I'm just bundled up
like everyone else and no one can tell
I'm lean look at my face bro can you
tell I'm lean like yeah stay calm good
God you can end this diet I'll give you
some more options in a bit but generally
right before Halloween if you're as lean
as you want to be or you can di it right
into about just before Thanksgiving if
you really want to get leaner still and
that's your call dealer's
Choice soon as right around the
Thanksgiving holidays hit and I'm just
using the American reference late
November you switch and do one of two
things muscle gain diet and some active
rest in there some place holiday eating
makes muscle gain a no-brainer if you
fat loss through the holidays you zigged
when you should have zagged and you
fucking made a
mistake you're going to put on a little
fluff but don't you worry about that
because remember you have next spring to
shed all of that off and you're going to
gain some muscle too so it's going to be
a really great thing there are very few
things more fun than hard ass training
and fun holiday eating amazing
combination and you can take your rest
during the winter holidays or even take
your active rest sometime in February
depending on how you want to do things
some people gyms around them are open
they want to smash that food and that
training during the holiday season but
for some folks they go on holiday they
go on vacation or the gyms aren't really
that open and then they just take an
active rest phase right around Christmas
time and New Year or something like that
if you're real Galaxy brained and you're
really dedicated and you have lots of
good gyms around and you're not worried
about folling on or off the plan Super
Galaxy brain idea is to take your active
rest in the first two weeks of January
strange right fuck would you do that
well think about it how many New Year's
resolutioners are there in your favorite
gym in the first two weeks of January I
don't know like all of them it's like
the Barbarian hordes invaded they don't
know what the fuck they're doing they're
watching hopefully our channel to help
them out it's a fun time for everyone
involved but if you're pretty Advanced
and you like the gym environment like
you like it and you have a choice to
take an active rest phase anytime and
you love to smash food and to smash
great training during the holidays soon
as Jan one hits you're off the gym for
two weeks so that by the time you come
back me there's some new faces but most
the old faces and the year resolutioners
are well for the most part after two
weeks unfortunately they're gone most
people drop off after a week or two and
then it's kind of like you can avoid
that whole Rush altogether and bonus
round is you can get New Year's
resolutioners to have a little bit more
space uh to themselves so which is quite
nice it sometimes works out really well
either way it
works now time for the technical
recommendations these are fungible and
we'll talk about that in a little bit as
well I recommend for your spring fat
loss phase to do roughly half a percent
to 3/4 of a percent body weight loss per
week as the goal for around 12 weeks
plus or minus and we'll talk about that
in a bit that's going to net you
something like four to 8% fat loss
pessimistically you can do even a little
bit better and that's pretty cool that's
a big dent for the summer muscle gain
remember earlier I was telling you guys
we're going slow because we don't want
to get too pudgy so I recommend a
quarter
of a percent of your body weight gained
per week all the way up to 375% gain per
week that means you're not gaining a ton
of weight so if you weigh 200 lb we're
talking about half a pound per week gain
I mean that's around 10 weeks of gaining
plus or minus you're only going to net
around 2 and a half to 4% body weight
gain through that time some of which is
muscle so you may be talking about maybe
two or 3% gain in fat look gotd be
honest with you guys if you finish your
fat loss phase at 11% fat you're nice
and lean you're looking great and you
bulk through the summer to 14% fat
you're still fucking pretty shredded out
you're still looking great it's not the
end of the world right it's not like
you're going Mega bulking and then
you're a fat fuck at the end of the
summer and you were working on a couple
girls that you were talking to you know
what I'm saying by the dock is that
where people in the summer hang out by a
lake and meet women any case I've
neither been to hang out by Lake nor
have ever met any women but
theoretically you know she's talking to
you and everything is going great but
every week you meet up at the dock
you're fatter and rounder faced and
bigger titties her titties may look
great but you have bigger titties in the
wrong way and then she's like ah things
started out cool but that fuck that but
this way you go nice and slow in the
bulk you just look healthier and have
more energy and you're happier and most
women don't give a shit about veins
anyway so nobody lost nobody found this
is a really really good approach
actually you're pretty lean the entire
time which is
great if you want to stay leaner I just
recommend getting leaner during the
spring fat loss phase a little bit more
aggressive in the spring get down to 8
or 9% you'll be 12% by the end of the
summer that's still fucking that percent
from a technical scientific perspective
still fucks so you're still good to go
active rest during the summer
maintenance eating around two weeks in
duration no big deal you're going to
look a little flop little floppier a
little uh flabbier no big deal fall fat
loss somewhere between half a percent
and 75% loss per week just like before
in the spring
this time around 8 to 10 weeks a little
bit
shorter and there you net something like
3 to 7% fat loss which is a really
really good amount of fat loss if you
really really grind into there and I
mean total weight loss so fat loss could
be a percent less than that that's still
fucking solid I mean imagine dropping 5%
fat you go from 15% fat to 10% fat
that's a fucking big
deal you're going to be much leaner at
the end of this perfectly setting you up
to bulk through the holidays amazing
it's weird to start bulking when you're
already fat but when you're very lean
not only do you psychologically want to
start bulking but physiologically and
anatomically you have tons of room to
grow so it's a really great
situation winter muscle gain 0.25 to
0.5% gain per week a little bit more
aggressive because look it's the winter
and you have all of spring to drop that
fat off so feel free to little eat a
little bit more and remember summer yeah
there's fun treats around but you're not
that hungry because it's hot outside
winter not only are the treats pretty
much fucking better because holy shit
holiday food is fucking amazing but also
it's cold as shit and you're less active
and you just eat more when it's cold all
sorts of porridges and shit like that
saw Stu pasta I love
it
so 14 weeks is of winter muscle gain
this is a good thing muscle gain takes
time and you're going to want to take a
lot of time to do
it around 3 to 7% of your weight gain
will occur there that's a lot of weight
gain potentially and some of it's going
to be muscle which is great but a good
deal is going to be
fat but you'll probably be leaner at the
end of that phase than last time because
last time you had minus one fall and one
spring of fat loss and guess what after
active rest in the winter where it's two
weeks of Maintenance eating and and
roughly no training you're going to be
ready to hit up Spring again shred
City get shredded have a couple more
pounds maybe even more of muscle from
that whole year and you just repeat and
repeat and repeat amazing now three
modifications to think about before you
you apply this to
yourself what do you get when PhD sport
scientists collaborate with Pro
[Music]
bodybuilders the most effective muscle
growth training app ever
made get yours
now first you can always and everywhere
slice a week or two off of the plan
duration or add a week or two on just to
match your schedule to make sure that
your phases work well if you have a
cruiser taken in early June there's no
sense in dieting through that just cut
it off early and you'll be ready to go
number two you can fuss with the rate of
gain or loss uh by a small fraction if
needed maybe you want to gain a little
slower than I said maybe you want to
lose a little faster be intelligent
about it be wise and you can get really
really good results tailored exactly to
your face Point number three this is a
big one you can always take especially
the fall fat loss phase because when you
think about
it in the fall in the spring fat loss
phase in the spring fat loss phase your
fat loss has two elements one is to
reduce your body fat to prep you for
further bulking but two is like to
actually look good so there's some
impetus for the spring fat loss phase to
be pretty serious but a fall fat loss
phase yeah you can get primed for gains
but you might already be lean enough to
gain plenty and it's not like anyone's
going to see what the hell you look like
after the fall fat loss phase short of
posting some after picks so feel free to
turn the fall fat loss phase in just a
four-week mini cut probably through like
the month of September or mid-september
to Mid October there you can lose up to
a percent of your body weight per week
every week for about four weeks Chi you
know 3 to 4% fat loss and then you can
take a much longer bulk 16 to 18 weeks
if not more through the winter if you
really need some size so if you're
biasing the plan towards being lean over
the course of the year your fall fat
loss phase should be like 8 to 10 weeks
but if you're biasing towards muscle
gain because you're already pretty lean
or Fu and skinny and you want more
muscle over the course of the next
following years then every year you
should do something like a 4-we uh mini
cut during something like September
October and then as soon as that's over
right back in to that winter bulk early
hash winter bulk Ash samsul there you go
I said all the stuff I needed to say
during this entire time by all means
feel free to click on the link in the
description use the RP diet coach app
and the RP hypertrophy app because if
you use them they're designed to be
periodized you arrange all of the needs
that you need to with all of them you
type in all the variables you need and
they'll Coast you through get you
amazing fat loss amazing muscle gain
phenomenal training and all the best and
you just have an entire plan for the
whole year so that whenever you need to
be shredded you're shredded whenever you
need to be super bucked you're super
bued everything is good you're happy you
have friends even your dog looks at you
differently nodding an approval there
his dog wisdom what anyway questions hit
them in the comments I'll see you you
guys there
peace
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