The Simplest Lean Gains Formula That Works

Summary

In this engaging script, Dr. Mike from RP Strength presents a straightforward lean gains formula for muscle growth without fat accumulation. The plan involves a 12-week cycle of half a pound weight gain per week, followed by a week of active rest and a six-week fat loss phase. It's a simple, sustainable approach that can be modified for individual goals, emphasizing gradual progress over time. The script humorously addresses potential downsides, like the 'one-size-fits-all' nature of the plan, while advocating for its effectiveness and adaptability for most individuals, from beginners to advanced lifters.

Takeaways

• 📝 The script introduces a simple 'lean gains' formula for muscle growth without significant fat accumulation over the long term.
• 🔄 The plan involves a 12-week muscle gain phase, followed by a 1-week active rest, and then a 6-week fat loss phase, which can be repeated as desired.
• 📊 The average weekly goal is to gain half a pound during the muscle growth phase and lose one pound during the fat loss phase, aiming for a net zero weight change while building muscle.
• ⚠️ The approach is a 'one-size-fits-all' model, which may not be ideal for everyone due to differences in individual responses to training and nutrition.
• 👥 It's particularly suitable for intermediate lifters, with modifications suggested for beginners and advanced athletes based on their specific needs and goals.
• 🤔 The plan requires individuals to be comfortable with short-term fat gain for long-term muscle growth, which may be a psychological challenge for some.
• 🏋️‍♂️ The script emphasizes the importance of training hard and eating well to ensure that the weight gained during the muscle phase is primarily muscle, not fat.
• 🍽️ Diet is a critical component, with the suggestion to adjust caloric intake based on weekly weight changes to stay on track with the half-pound per week goal.
• 🧘‍♂️ Active rest is highlighted as a way to prevent overtraining and allow for mental and physical recovery without losing muscle mass.
• 🔄 The script suggests modifying the duration of the muscle gain and fat loss phases based on personal goals, such as wanting to be more muscular or leaner.
• 🛠️ Tools like the RP Simple Science Diet, RP Diet Coach App, and RP Hypertrophy App are mentioned as resources to assist with planning and tracking progress.

Q & A

What is the main topic discussed in the script?

The main topic discussed in the script is the 'lean gains' approach to muscle building and fat loss, which is a simple, sustainable method for gradually gaining muscle and losing fat over time.

What is the 'lean gains' formula proposed by Dr. Mike?

The 'lean gains' formula proposed by Dr. Mike involves gaining half a pound per week for 12 weeks, followed by one week of active rest, and then losing one pound per week for 6 weeks, after which the cycle can be repeated.

Why is the lean gains approach considered simple according to the script?

The lean gains approach is considered simple because it involves a straightforward formula that can be easily remembered and applied without the need for complex calculations or programs.

What is the purpose of the one week of active rest in the lean gains plan?

The purpose of the one week of active rest in the lean gains plan is to allow the body and mind to recover from the intense training phase, without engaging in any strenuous exercise.

How does Dr. Mike suggest modifying the lean gains plan for personal goals?

Dr. Mike suggests modifying the lean gains plan by adjusting the duration of the muscle gain and fat loss phases based on personal goals, while maintaining the same rates of gain and loss.

What are the potential downsides of the one-size-fits-all approach in the lean gains plan?

The potential downsides of the one-size-fits-all approach include it not being ideal for everyone due to differences in individual body types, metabolism, and goals, which may result in some people gaining more fat or muscle than desired.

How does the script address the issue of body image and the fear of gaining weight?

The script acknowledges the issue of body image and the fear of gaining weight by suggesting that individuals need to be willing to make short-term trade-offs for long-term muscle gains, and to sit with and get comfortable with these temporary changes.

What advice does Dr. Mike give for beginners regarding the lean gains approach?

For beginners, Dr. Mike advises to keep things simple, focusing on eating lots of protein and healthy foods without trying to gain or lose weight for the first one or two years of training, allowing natural muscle gain and fat loss as a newcomer to training.

How can intermediates benefit from the lean gains plan?

Intermediates can benefit from the lean gains plan by following the 12-week muscle gain and 6-week fat loss cycle as written, which is designed to be effective for this level of training experience, helping them to gradually build muscle and lose fat.

What does Dr. Mike suggest for advanced lifters regarding the lean gains approach?

For advanced lifters, Dr. Mike suggests customizing their gain rates, durations, and phase placements according to their experience and specific needs, using the principles of slow gaining and cutting to create their own mesocycle and macrocycle plans.

What tools does Dr. Mike recommend for planning diet and training?

Dr. Mike recommends the RP Simple Science Diet for beginners and the RP Diet Coach App and RP Hypertrophy App for intermediates and above, which can help in planning diet and training seamlessly throughout the lean gains process.

Outlines

00:00

💪 The Lean Gains Formula Introduction

Dr. Mike introduces a straightforward lean gains formula designed to help individuals gain muscle without accumulating fat over the long term. The plan involves a 12-week cycle of half a pound per week weight gain, followed by a week of active rest and then six weeks of one pound per week fat loss. This approach is described as simple and effective, with the potential to simplify muscle growth training and provide actionable advice. The summary also humorously touches on the idea of making a coming-of-age movie during the rest period, highlighting the simplicity and flexibility of the plan.

05:01

🔄 Discussing the Downsides and Customization

This paragraph delves into the potential downsides of the one-size-fits-all approach of the lean gains formula, acknowledging that individual differences may lead to varying results. It emphasizes the need for customization based on personal goals and experience levels. The speaker suggests that while the plan is simple and effective, it may not be ideal for everyone, particularly at the extremes of the fitness spectrum. The summary also provides advice on how to modify the plan, such as adjusting the duration of the muscle gain and fat loss phases to suit individual preferences and needs.

10:02

🚶‍♀️ Navigating Body Image and Weight Gain Acceptance

The speaker addresses the psychological aspect of weight and muscle gain, particularly the challenges faced by smaller females or individuals with body image issues. It discusses the importance of being willing to make short-term trade-offs, such as temporary weight gain, for long-term muscle growth. The paragraph uses relatable analogies to explain the necessity of accepting these temporary changes and emphasizes the importance of mindset in achieving fitness goals. It also humorously mentions the speaker's personal dislike for brushing teeth but doing it for the sake of a successful date, drawing a parallel to the temporary sacrifices made for fitness progress.

15:04

🏋️‍♂️ Tailoring the Plan for Different Fitness Levels

This paragraph offers guidance on how beginners, intermediates, and advanced individuals can adapt the lean gains plan to their specific needs. It suggests that beginners should focus on maintaining a simple diet with an emphasis on protein intake, while intermediates can directly apply the 12-week gain and 6-week loss cycle. For advanced individuals, the plan is presented as a foundation that can be built upon with more complex mesocycle and macrocycle plans to optimize personal results. The summary also mentions the availability of tools like the RP Simple Science Diet and the RP Hypertrophy app to assist with diet and training planning.

Keywords

💡Lean Gains

Lean gains refer to the process of increasing muscle mass while minimizing fat gain. In the video's theme, it is the central concept of a fitness regimen that aims to build muscle without adding a significant amount of body fat. The script discusses a 12-week plan for gaining half a pound per week, which exemplifies the lean gains approach.

💡Bulking

Bulking is a common bodybuilding term for the period when an individual intentionally consumes more calories than they burn to gain weight, often in the form of muscle. In the script, the speaker contrasts traditional bulking with the lean gains approach, suggesting the latter as a more controlled method.

💡Cutting

Cutting is the process of reducing calorie intake and increasing physical activity to lose body fat while trying to retain muscle mass. The script mentions a 6-week cutting phase where one pound is lost per week, which is part of the lean gains cycle described.

💡Macrocycle

A macrocycle in fitness refers to a long-term plan that includes multiple cycles of training and nutrition, often used to achieve specific goals over an extended period. The script outlines a macrocycle consisting of 12 weeks of muscle gain, one week of active rest, and 6 weeks of fat loss.

💡Active Rest

Active rest is a period of reduced physical activity that allows the body to recover from intense training. In the context of the video, the speaker suggests taking one week of active rest after a 12-week muscle gain phase to recuperate before starting the fat loss phase.

💡Periodization

Periodization is the planning of training and peak performance for an athlete over time. The script discusses adjusting periodization by changing the duration of muscle gain and fat loss phases to fit individual goals, such as gaining more muscle or losing more fat.

💡Thermodynamics

In the context of the video, thermodynamics is used to describe the basic principles of energy balance in weight gain and loss. The speaker mentions that gaining half a pound a week and losing a pound a week is almost guaranteed to work based on the laws of thermodynamics.

💡Recomp

Recomp, short for 'recomposition,' is a fitness term for a process where an individual aims to lose fat and gain muscle simultaneously. The script refers to the lean gains plan as a form of recomp done right, where muscle is gained and fat is lost in a controlled manner.

💡Fatigue

Fatigue in the context of the video refers to the accumulated physical and mental tiredness that can result from intense training. The speaker mentions that the plan does not address long-term fatigue well, suggesting that advanced individuals may need additional rest periods.

💡Body Image

Body image is a person's perception of their own body, which can affect their self-esteem and behavior. The script touches on the topic of body image issues, particularly for smaller females who may struggle with the idea of gaining weight and fat as part of the lean gains process.

💡Maintenance

Maintenance in fitness refers to the state where an individual is neither gaining nor losing weight, and their body is in a stable condition. The speaker suggests that beginners should focus on maintenance for the first one or two years of their training career before considering bulking or cutting.

Highlights

Introduction of a simple lean gains formula that can be easily remembered and applied.

The lean gains formula involves a 12-week muscle gain phase followed by a 1-week active rest and a 6-week fat loss phase.

The average weekly gain should be half a pound, with adjustments made based on individual progress.

After the 12-week phase, there is a week of active rest without training to allow for recovery.

The 6-week fat loss phase aims to lose one pound per week, resulting in a net zero body weight gain over the cycle.

The plan is described as not a bulking or cutting plan, but rather a recomp plan done correctly.

The downside of the one-size-fits-all approach is that it may not be ideal for everyone due to differences in body composition and goals.

The plan is simple and effective, removing the guesswork and ensuring results based on thermodynamics.

Customization of the plan is suggested based on individual needs, such as adjusting the number of weeks in each phase.

The plan is suitable for almost everyone, but the willingness to accept short-term fat gain for long-term muscle gain is necessary.

For beginners, the focus should be on maintenance and healthy eating rather than strict weight gain or loss.

Intermediates are encouraged to follow the 12-week gain and 6-week loss structure as a starting point.

Advanced individuals may need to further customize the plan to suit their specific experience and needs.

The importance of dealing with short-term weight gain for the sake of long-term muscle development is emphasized.

The transcript discusses the psychological aspect of weight and body image, and the need to overcome potential aversions to short-term fat gain.

Tools like the RP Simple Science Diet and the RP Diet Coach App are mentioned for planning diet and training.

The transcript concludes with a reminder of the importance of a deep connection in life, beyond physical goals.

Transcripts

let's talk about upsides of this

approach it's super simple holy crap you

can write it on a napkin if anyone has a

question about it you're like yes you

shut up put your hand down it's that and

simple as a matter of fact you're

excused from class don't come back to

the school don't come back to this

town hey folks Dr Mike here for RP

strength and I'm here to tell you about

the simplest lean gains formula that

works and for just five easy payments of

sounds like what a scuzzy intro Scott

can I do that one again except we keep

both yes yeah hey guys Dr Mike here for

RP strength and I want to talk to you

about a problem that is starting to

affect the Civilized world people simply

do not have a lean gains formula that

works and is really simple anyway let me

cut the bullshit let's just get right to

it when you're looking at a plan to gain

some muscle and over the long term not

get any fat there's so many options 16

week bulk little mini buls uh do this

program do that program should I gain

weight dreamer bulk is a lot of weight

should I kind of gain ttain so many

questions I'm going to give you one

simple formula to program all of your

muscle growth training with if you like

we're going to examine its upsides its

downsides and see if it's right for you

so give this some thought this could

simplify a lot of crap and just give you

actionable no nonsense you're ready to

do this right now type of advice here's

the plan for gains it's really

straightforward for 12 weeks you gain

half a pound on average per week how

much do you have to eat whatever it

keeps at half a pound roughly gaining

you gain three4 of a pound eat a little

less if you gained a quarter of a pound

or not at all eat a little more so on

and so forth average is all that matter

so that over 12 weeks you gain roughly

six pounds

0.1 after you finish that you're going

to be a little tired so you take one

week of active rest no training don't go

to the gym just live your best life eat

some high protein foods and go take a

road trip and try to film a Coming of

Age movie out of that whole thing Scott

you're a video guy right you have I see

Zero Indie Coming of Age films to your

credit on IMDb that's true so you're not

a

filmmaker I guess that's where everyone

starts right no Scott it's the Pinnacle

of it it's where you start and also when

you're 90 and they're interviewing about

like all the Oscars You've Won you're

like honestly my best work is when three

friends that are on their way to a

different part of life and going to

separate schools and just about just

about a month take a tour through

Midwestern America and while looking at

the rust fill old factories is kind of

an allegory for the fact that life

floats on and floats apart what's your

favorite Coming of Age movie uh me

killing myself I hate Coming of Age

movies I hate him I hate him and I hate

him o does Vision Quest

count I'm not sure Vision Quest folks

let us know your favorite Coming of Age

movie in in the below but in any case 12

weeks of hard training gaining six

pounds total over that time one week of

no training just chilling eating high

protein foods giving your mind a break

giving your body a break don't you worry

you will not lose any muscle and then

after that six weeks of fat loss one

pound a week of loss on average each

time so you're gaining six PBS over 12

weeks and then you're losing six PBS

over six weeks and then after that you

can either go to maintenance you can

live your life you can have your final

form or you can restart that process

process and do another 12 weeks of

gaining this results in roughly zero net

body weight gain over that time but

you'll gain muscle and fat on the way up

and on the way down you usually only

lose if you're training hard and eating

well you only lose fat so you get to

keep the muscle this really is that's

why it's called not a gains plan but a

lean gains plan it's a recomp plan but

it's a recomp done right 12 up one break

six down repeat if you want if you want

let's talk about the downsides of this

approach it's a one-size fits-all

approach anytime one siiz fits-all you

can you can guess at the ends of the

Spectra there will be downsides if we

have a basketball uniform that fits Kobe

okay it's not going to fit a

four-year-old okay I mean I don't know

maybe it's can some nanotech fibers or

some shit like that but one size fits

all programs can work for millions of

people but for still other Millions

they're not going to be the ideal

because it's one size hits all and let's

say you have a drug-free older woman

gaining 6 lb over 12 12 weeks she's

going to gain more of a fraction of fat

than a drug using firsttimer 27y old

bodybuilder who can gain TW you know six

pounds and actually lose a little bit of

fat during that process gaining eight

pounds of muscle and losing two pounds

of fat at the same time you're going to

get some different results because there

just one formula applied different so

someone's getting overfed by a little

bit that lady someone's getting underfed

by a little bit because like if the dude

is losing fat and gain muscle at the

same time just feed him more food so he

can gain crazy amounts of muscle fat

loss is easy you can always do it later

muscle gain you got to really work for

so this goal this type of just gain half

a pound per week is a great average but

averages have the situation where they

miss a little bit of the curve this also

assumes that you want to gain muscle and

lose fat over time if you wanted to gain

weight over time you'd have to change

the periodization I'll tell you how in a

little bit if you want to lose weight

over time you'd have to change the

periodization uh also very easy to do

I'll tell you how in a little bit but if

you just run this verbatim you're going

to end up weighing roughly you know 170

lbs this year 170 lbs next year except a

way more lean way more jacked 170 which

is dope lean gains lean gains this is

not a plan to make you NE ormous it is

not a plan to make you super super

shredded and super small we can modify

it for that but this isn't the plan by

itself and this plan doesn't do a good

job of addressing long run very high

levels of accumulative fatigue if you're

very Advanced you're very strong one

week of active rest might just not cut

it you might need two after the fat loss

phase you might need another week of

active rest to begin a muscle gain phase

so this approach can work really well

until you get tired and then you just

take an act active rest phase extra

wherever you need it and then you're

back to to doing it well but without

that you just might get really really

tired now for some other people they

might be able to run it indefinitely for

years and years because they're

beginners intermediates and then they

don't really accumulate nearly the

fatigue they need to get into this kind

of problem so those are the downsides

not the perfect approach we are never in

the history of RP strength going to sell

you some shit or chenge some shit this

is like this is the ultimate Perfect

Tool fuck that yeah advertising copy is

like the ultimate blah blah whatever

it's like you know it's like doing it an

ad for Transformers or some shit robot

in Disguise you got to get all fucking

mystical with the shit and and speak in

a loud booming voice really assuredly

and use big words but in reality we're

just trying to get you guys the best

possible program for your context there

will be trade-offs that will be downside

if someone's not willing to admit that

their product or way of training has

downsides and trade-offs they're fucking

lying to you or they're just too

ignorant to know what the fuck they're

talking about but anyway it's just me

being mean to other people and that

explains why I have no one in my life

Scott are you my

friend uh did this month's check yes yes

yes this mon

check it's painful to hear but I still

would prefer a paid friend versus no

friend at all that's how desperate we

are folks let's talk about upsides of

this approach it's super simple holy

crap you gain half pound a week for 12

weeks you go on active rest you lose a

pound per week for 6 weeks you repeat

you can write it on a fucking napkin if

anyone has a question about it you're

like yes you shut up put your hand down

it's that fucking simple as a matter of

fact you're excuse from class don't come

back to the school don't come back to

this town Scott wouldn't it be nice if

teachers got to like banish people for

like blate homework yeah that'd be sweet

yeah you'd be banished you son of a

bitch did you do you were a nice kid

weren't you you did your homework I did

good in school you guys can believe that

if you want look at how this channel is

running look at this terrible fucking

editing that it's got we got going on

it's super simple it's super effective

it fucking works it takes all the guess

work out and it almost has to work based

on sheer thermodynamics like you're

going to have to gain some kind of

tissue gaining half a pound a week and

you're going to have to lose some kind

of tissue losing a pound a week for six

weeks it just has to happen and the only

thing that has to happen is you have to

gain some fraction of muscle on that 12

weeks up that you don't lose on that six

weeks down and almost everyone can pull

that off at least to some extent so it's

kind of pretty godamn foolproof to gain

you some muscle and lose you some fat

now how do you get the most out of it

you apply it but you can modify it based

on what you need what I would highly

recommend is keeping the same rates of

gain and rates of loss half a pound per

week rate of gain is great for a lot of

people it avoids you going too slow to

track it and too fast so that you become

a fat fuck like me and then you have

love handles and all this other crazy

shit on the downside losing a pound a

week is slow enough that it accumulates

very little fatigue and it's very

sustainable and really retains pretty

much all of your muscle but also it's a

good clip if you gain if you lose it

half a pound a week it's kind of like I

don't is anything really happening if

you're losing two pounds a week you can

just get real fatigued and start to lose

a serious amount of muscle really really

quick so I'd keep those same rates but

you're going to add or subtract to the

number of weeks in each phase for

example let's say you want to get a

little bit more muscular over the next

six months or so but you want to get a

lot leaner you take that 12 week half

pound per week phase you shorten it to

six but it's still half pound per week

so you're gaining three pounds total one

week of active rest so still the same

one week and then that six week fat loss

phase turns into a 12we fat loss phase

still a pound per week so now you are

gaining three pounds and losing 12

you're losing nine pounds of net tissue

over the course of that macro cycle all

three phases put together that's a big

deal that's a huge deal now let's modify

it in the other direction

16 weeks of half a pound at a time

that's 8 PBS total up and then only four

weeks on the fat loss side four weeks

one pound each is four pounds total that

is a change of you gaining four pounds

hopefully of pure muscle over that whole

macro cycle if you can do two of these

in a year eight pounds of muscle a year

is fucking insane I wish you gains like

that my God and if you want to just do

the recom thing then you do 12 up and

six down and then it's roughly the same

body weight transition you're not

heavier and that lighter that's how you

change this and it's all up to you how

many weeks you want to add or subtract

generally speaking I wouldn't do

anything less than a month long it's

probably not worth your time anything

much more than 16 to 20 weeks long gets

a little stale and fatigue gets really

built up and all that other stuff so I

would limit the phases to between four

and 16ish 18ish weeks in length but

within that play to your strengths and

whatever you desire if it's more fat

loss make the fat loss phas longer and

the muscle gain phase shorter if it's

more muscle gain make the muscle gain

phase longer the fat loss phase shorter

whatever it is you need you can modify

it so now you have a really simple plan

that works and you can modify it as you

want for your own goals pretty fucking

sweet I'd see now who is this for I

would say it's for damn near everyone

but of course muscle building and

retention rates will differ for people

but like I said earlier half a pound

gain is really good for almost everyone

and a pound loss is really good for

almost everyone we do get one stumbling

block smaller females especially take a

look at the plan and they go you want me

to go from 120 4 lb to 130 lb I've never

seen 130 on a scale in my life you're

going to have to kick me and punch me

and push me and drag me to get me to

fucking step on the scale at 130 go fuck

yourself I feel that energy especially

for some females and for males gaining

weight and literally seeing more body

fat on you is anatha it's terrible for

you but in order to get your best long

long-term gains of muscle you have to be

willing to make short-term trade-offs I

love going on dates with my wife but I

also want to kiss my wife but I have

terrible bad breath do I love brushing

my teeth no I do it once a month but

it's once a month before the date with

my wife because I want it to go well I

don't love brushing my teeth I hate it

the toothpaste is awful I hate the

feeling of being clean it makes me feel

morally Superior to other people weird

right it's like I'm making all this up

but you do all kinds of stuff in your

life which you just fucking do you got

friends coming over later you want to

vacuum the fucking carpet make it look

nice for them do you love to vacuum

probably not but you know it's going to

give you a great time later thank God

you did it earlier same idea with

gaining a little bit of fat over 12

weeks and I'll put it to you this way if

you can't deal with six pounds more

weight on your body for what is it oh

that's right one week of active rest

until you start to reduce it the week

later if you can't for one week in your

life be six pounds heavier than you were

3 months ago and be okay with it folks

eating disorders and body imag disorders

they lie in a spectrum some of us are

close enough to the disordered side to

where we need to really sit and think

about our thoughts and really go you

know what there's a huge downside here

it's just me not liking the scale but I

know I want to get more muscular so I

need to do this so yeah for a contest

body build regaining you know six pounds

over the course of 12 weeks is a fucking

joke and he'd be like oh like look

better than ever I feel great this is

even enough weight I need to get

sloppier before I feel motivated to cut

again but for some folks who have some

body image stuff yeah even three or four

pounds is tough you got to do what it

takes sit with it get to peace with it

and make it happen because that's a big

missed opportunity I know lots of

smaller females that want to be more

muscular and leaner but because they're

not willing to ever gain a little bit of

weight and fat they never become more

muscular because muscle gain almost has

to for its best outcomes have some

short-term fat gain that comes along

with it it's like wanting um wanting

some uh fried eggs but not being willing

to like turn on the stove all right

right good luck but hopefully you live

in Las Vegas we just spill the eggs in

the fucking asphalt and uh it's actually

how I found Scott the video guy he was

eating eggs with his mouth no utensils

off of the Las Vegas asphalt and I was

like do do you need a home and well he

whimpered and months later we taught him

how to use a video

camera if you need help with any of

these things planning your diet planning

your training we have tools for you we

have the RP simple Science Diet it's the

simplest diet you'll ever use it comes

free with the RP gim free at home just

with dumbbells training program so if

you're on the low key low end of things

it's awesome Link in description in

addition to that we have the RP diet

coach app and the RP hypertrophy app

which are more advanced they're for

intermediates and above they're Ultra

effective they will let you do this

whole plan seamlessly from start to

finish with a very little thought on

your part just diligence and effort

let's take a look at this whole thing

and see what beginners intermediates and

Advance can take from it if you are a

beginner maintenance is your best idea

in most cases I say for the first one or

two years of your training career just

try to eat lots of protein and eat

healthy but don't try to gain or lose

weight once you gain a crapload of

muscle lose a crapload of fat just

because you're a noob at the end of that

one or two year period you could be like

all right what do I do now do I bulk now

or do I cut now then that's a question

for you it's totally cool to do a slight

Surplus if you really want to get big in

the first couple years or a slight

deficit if you really want to clean up

and get leaner but just don't push the

pace too hard that shit is for later for

intermediates

this plan was basically designed for you

I would just try this periodization the

1216 I would try that verbatim as it's

written and maybe adjust it to yourself

a little bit for advanced folks you have

to customize your gain rates your

durations and your phase placements to

your experience and to your specific

needs so this 1216 thing for advanced

lifters they're going to be kind of like

I understand the logic of this and I

will use parts of it but really I know

exactly what I'm doing with my own and

I'm going to use these principles of

slow gaining and slow cutting and

transition and dropping fatigue to

create my own mesocycle plans and my own

macrocycle plans so I can have the best

results for myself so this is really an

intermediate slightly beginner slightly

Advanced mostly intermediate way of

thinking about things beginners keep it

way more simple Advanced folks feel free

to make it as complex as you like if you

need more insight on how to actually do

the diets to get this thing done muscle

gain die a Made Simple series just throw

that on YouTube you'll get like 16

videos all by me all blabbing all still

same weird shaped head all still same

not so great jokes that I'm trying to

work on better

jokes um and the fat loss dieting Made

Simple series is also available and so

if you learn how to gain muscle eat for

that if you learn how to eat for fat

loss the RP hypertrophy app is going to

hook you up with training and uh and

what else do you need except for maybe a

real deep Connection in your life that

you've been struggling to even express

the need for shit that ended deep didn't

it folks love you mean it next time