The Worst Advice I've Ever Followed

Summary

In this candid video, Dr. Mike reflects on his past mistakes in bodybuilding and dieting, sharing lessons learned from years of trial and error. He discusses how he fell into extreme approaches like rapid bulking, overly restrictive cutting, and excessive nutrient timing, ultimately realizing the importance of moderation. Dr. Mike emphasizes the benefits of slow, controlled muscle gain, balanced macronutrient intake, and consistent cardio, like daily steps. He also warns against extremes, like no-carb diets and intense jiu-jitsu for cardio, advising viewers to test approaches modestly before committing. His journey underscores the value of a sustainable, well-rounded fitness strategy.

Takeaways

• 😀 Bulking too quickly leads to excessive fat gain and health issues. A slower, more controlled bulking approach is much more effective.
• 😀 Cutting too fast can lead to muscle loss and decreased energy. A more gradual approach to fat loss is recommended for maintaining muscle mass and energy levels.
• 😀 The importance of moderation in diet: Avoid extremes in carb and fat intake. A balanced approach to macronutrients works best for sustainable muscle growth.
• 😀 Nutrient timing is less important than once believed. A little extra carbohydrate intake around workouts can help, but excessively high carb intake during workouts provides minimal additional benefits.
• 😀 Extreme carb-loading during workouts (like consuming 240g of carbs in a shake) causes discomfort and hunger, without yielding significant benefits in muscle growth.
• 😀 Jiu-jitsu and bodybuilding are not ideal partners. Combat sports like jiu-jitsu can hinder recovery and lead to injuries, making them poor choices for bodybuilding cardio.
• 😀 Short bursts of extreme cutting (such as low-carb days) can work temporarily, but overusing these methods causes misery and leads to suboptimal results. Moderate carbohydrate intake is more sustainable.
• 😀 Over-reliance on bodybuilding magazines and extreme advice in the past resulted in poor decisions. Experience, not just theoretical knowledge, is key to teaching others the best practices.
• 😀 The 'eat big to get big' philosophy is not the answer. It's better to gain weight slowly and focus on muscle mass rather than gaining large amounts of fat during bulking phases.
• 😀 Juggling extreme approaches to diet, like ultra-high carbs and low fats, leads to impractical eating patterns and doesn't result in better muscle growth. A moderate, balanced approach is much more effective.

Q & A

What is the main takeaway from the speaker's experience with bulking?

The speaker learned that excessively rapid bulking leads to an unhealthy increase in fat and overall discomfort. A slower, more controlled approach to bulking, such as gaining about half a pound per week, is much more effective for long-term health and muscle growth.

Why does the speaker regret the fast cutting practices they followed?

The speaker regrets fast cutting because it involved significant calorie restriction that impacted training, energy levels, and muscle retention. They also found that faster fat loss wasn't sustainable and resulted in a cycle of misery during both bulking and cutting phases.

What does the speaker mean by 'dreamer bulks' and 'dreamer cuts'?

'Dreamer bulks' refer to an unrealistic approach to gaining weight quickly, where the goal is to gain as much size as possible, often including excess fat. 'Dreamer cuts' are equally extreme in cutting weight too quickly, which leads to muscle loss and energy depletion.

How did the speaker's approach to low-carb diets affect their training?

The speaker found that low-carb or keto diets, while reducing hunger, significantly drained their psychological and physical energy, diminishing their workout performance and overall results. They discovered that a moderate carb intake worked far better for maintaining energy levels and improving results.

What are Palumbo days, and why does the speaker regret using them so frequently?

Palumbo days involve eating only protein and vegetables, which are intended to drastically reduce caloric intake for fast fat loss, often used by bodybuilders for rapid preparation. The speaker regrets overusing them because they were too extreme, uncomfortable, and led to poor results for long-term health and muscle retention.

What did the speaker learn about nutrient timing and carbohydrate consumption around workouts?

The speaker initially overemphasized the importance of nutrient timing, particularly pushing a large amount of carbohydrates into the workout window. They later realized that while carbs around workouts are beneficial, consuming excessive carbs during workouts doesn't offer significant added benefits, and the focus should be on post-workout nutrition instead.

What mistake did the speaker make in their approach to macronutrient ratios?

The speaker made the mistake of pushing for extremely high-carb, low-fat diets in an attempt to maximize muscle growth. They found that a more balanced approach, with moderate amounts of both carbs and fats, yielded better results and was more sustainable.

How did Brazilian jiu-jitsu impact the speaker’s bodybuilding goals?

While Brazilian jiu-jitsu helped with fat loss, it also caused joint injuries and excessive fatigue, making it incompatible with bodybuilding training. The speaker advises against using jiu-jitsu as a primary form of cardio for bodybuilders unless it is done in moderation and with a focus on technique.

What advice does the speaker give about balancing bulking and cutting cycles?

The speaker recommends using a moderate approach for both bulking and cutting. Gaining around half a pound per week and cutting at a slower, more manageable pace prevents unnecessary strain on the body and yields better long-term results in terms of muscle growth and fat loss.

What does the speaker consider to be a better approach than extreme dieting and training tactics?

The speaker advocates for a more balanced, moderate approach to dieting, such as controlling the pace of bulking and cutting, using sensible macronutrient ratios, and incorporating manageable forms of cardio like daily steps. This approach leads to more sustainable, effective results without the extremes that caused them to suffer in the past.