Mike Israetel

I don't, it also takes decades. So you're not going to wake up like with veins in your forehead and wonder why you even went to the gym last time. So that's the weight training component. That's very straightforward. And then the physical activity one is also very straightforward.

You generally want to get something like between eight and 12,000 average daily steps per day during that 10 or 12 week diet. So getting a step tracker like I have on, this one's like $17 from Amazon. I mean, they're super cheap. I would even say like, unless you have a compelling reason, don't get the expensive fancy ones because it's a lot of data that you almost certainly will never use.

You generally want to get something like between eight and 12,000 average daily steps per day during that 10 or 12 week diet. So getting a step tracker like I have on, this one's like $17 from Amazon. I mean, they're super cheap. I would even say like, unless you have a compelling reason, don't get the expensive fancy ones because it's a lot of data that you almost certainly will never use.

You generally want to get something like between eight and 12,000 average daily steps per day during that 10 or 12 week diet. So getting a step tracker like I have on, this one's like $17 from Amazon. I mean, they're super cheap. I would even say like, unless you have a compelling reason, don't get the expensive fancy ones because it's a lot of data that you almost certainly will never use.

Just track your daily steps. And this is a great thing because when you go shopping, when you're on your phone, pacing around your kitchen, talking to friends, When you go walking around with your dog or you go to the park or the zoo with your kids, you're just racking up steps. And so it integrates all of your physical activity, which is really great.

Just track your daily steps. And this is a great thing because when you go shopping, when you're on your phone, pacing around your kitchen, talking to friends, When you go walking around with your dog or you go to the park or the zoo with your kids, you're just racking up steps. And so it integrates all of your physical activity, which is really great.

Just track your daily steps. And this is a great thing because when you go shopping, when you're on your phone, pacing around your kitchen, talking to friends, When you go walking around with your dog or you go to the park or the zoo with your kids, you're just racking up steps. And so it integrates all of your physical activity, which is really great.

So I would say anywhere between 8,000 to 12,000 is awesome. If you don't get super tired from it, anything over 12,000 is just awesome bonus points, but not exactly something you want to shoot for because a lot of times it makes you tired. And then the diet is really where the rubber meets the road.

So I would say anywhere between 8,000 to 12,000 is awesome. If you don't get super tired from it, anything over 12,000 is just awesome bonus points, but not exactly something you want to shoot for because a lot of times it makes you tired. And then the diet is really where the rubber meets the road.

So I would say anywhere between 8,000 to 12,000 is awesome. If you don't get super tired from it, anything over 12,000 is just awesome bonus points, but not exactly something you want to shoot for because a lot of times it makes you tired. And then the diet is really where the rubber meets the road.

And the diet's going to be responsible for, if I had to guess, 80% of the total magnitude of this transformation. And the diet really is this. Eat enough protein. Eat mostly or only healthy foods. and make sure that your calorie level for your whole diet is such that you're losing, you know, whatever amount of weight per week on average that's on track to meet your goal.

And the diet's going to be responsible for, if I had to guess, 80% of the total magnitude of this transformation. And the diet really is this. Eat enough protein. Eat mostly or only healthy foods. and make sure that your calorie level for your whole diet is such that you're losing, you know, whatever amount of weight per week on average that's on track to meet your goal.

And the diet's going to be responsible for, if I had to guess, 80% of the total magnitude of this transformation. And the diet really is this. Eat enough protein. Eat mostly or only healthy foods. and make sure that your calorie level for your whole diet is such that you're losing, you know, whatever amount of weight per week on average that's on track to meet your goal.

We have a RP Diet Coach app that we make that just does all this calculating for you. It just tells you when to increase calories or decrease. It does that for you also. Keeps track of where you are in your plan. But you can do this just with Microsoft Excel or just a little mental math in your head. You say, okay, I need to lose like, you know, 10 pounds and I have 12 weeks to do it.

We have a RP Diet Coach app that we make that just does all this calculating for you. It just tells you when to increase calories or decrease. It does that for you also. Keeps track of where you are in your plan. But you can do this just with Microsoft Excel or just a little mental math in your head. You say, okay, I need to lose like, you know, 10 pounds and I have 12 weeks to do it.

We have a RP Diet Coach app that we make that just does all this calculating for you. It just tells you when to increase calories or decrease. It does that for you also. Keeps track of where you are in your plan. But you can do this just with Microsoft Excel or just a little mental math in your head. You say, okay, I need to lose like, you know, 10 pounds and I have 12 weeks to do it.

So like about a pound per week, I'm on, I'm on, I'm in the clear. And so you just dial back your calories until you're getting reliably week on week, roughly a pound lost. If it's a lot more, you need to increase your calories because you're going to burn out and have all those bad things happen that I talked about earlier from rushing the diet.

So like about a pound per week, I'm on, I'm on, I'm in the clear. And so you just dial back your calories until you're getting reliably week on week, roughly a pound lost. If it's a lot more, you need to increase your calories because you're going to burn out and have all those bad things happen that I talked about earlier from rushing the diet.

So like about a pound per week, I'm on, I'm on, I'm in the clear. And so you just dial back your calories until you're getting reliably week on week, roughly a pound lost. If it's a lot more, you need to increase your calories because you're going to burn out and have all those bad things happen that I talked about earlier from rushing the diet.

If you're not losing hardly anything or it's just half a pound, you need to cut the calories substantially. But fundamentally, eating higher protein, healthy foods is the way to do that. And meal timing and specific foods and all that matters almost not at all for most people's results. And I can absolutely get into what I mean by healthy food.