Respan Dataset Explorer

User: hi, how are you?
User: hi, how are you?
Assistant:

Hello! I'm doing well, thank you. How can I assist you today?

لا اعلم لماذا كل الذين احبهم يذهبون مني

أنا آسف جداً لأنك تشعر بذلك الألم. فقدان الأشخاص الذين نحبهم يمكن أن يكون تجربة مؤلمة جداً وتشعرنا بالوحدة والحزن. أحياناً، الأمور التي نمر بها في العلاقات أو الحياة تجعلنا نشعر بهذا الفراغ، لكنه من المهم أن تتذكر أنك لست وحدك، وهناك من يهتم لأمرك ويريد أن يدعمك.

هل تود أن تحدثني أكثر عن مشاعرك أو عن ما تمر به؟ أحياناً التحدث يمكن أن يساعد في تخفيف الألم. وإذا شعرت أن الأمر يؤثر كثيراً على حياتك، قد يكون من المفيد التحدث مع شخص متخصص مثل مستشار نفسي. أنا هنا للاستماع ودعمك.

Buat ulang judul artikel dan isi artikel berita ini dengan kosa kata, karakter, bahasa yang mudah dipahami oleh semua usia, bahasa yang rapi, sederhana, tetap informatif, tetap ambil point penting saja tidak semuanya diambil, tapi diringkas dan disimpulkan dalam bahasa Indonesia.           
- Judul Berita pastikan disusun ulang menjadi judul berita yang mudah dipahami, ringkas, kesimpulan dan juga tetap seperti proffesional. susun kalimat judul berita dengan baik
- **Nama anime, Nama Orang organisasi, studio, dan tempat diberi tanda kutip dua ("")**, tetapi **kata seperti anime, manga, studio, atau tempat tidak perlu diberi kutip**.  
- Jangan ubah atau hilangkan kata dari judul asli artikel.
- Ambil Point Penting dan jadikan seluruhnya dalam 1 Paragraf dengan Rapi dan terstruktur seperti layaknya berita proffesional
- hilangkan duplicate kata yang sama yang tidak perlu
- Jangan gunakan label seperti "Judul Artikel:", "Isi Berita:", atau "Poin-Poin Penting:".
- Apabila terdapat judul film, nama orang, nama anime, atau nama kartun, jangan diubah ke bahasa Indonesia
- Berikan hasil akhir dalam bentuk paragraf langsung tanpa tambahan format lain:

Yukinobu Hoshino's Munakata Kyōju Sekai-hen Manga Takes 1-Month Hiatus

This year's 11th issue of

Shogakukan

's

Big Comic

magazine revealed on Friday that

Yukinobu Hoshino

's

Munakata Kyōju Sekai-hen

(Professor Munakata - World Arc), a new

manga

in his

Munakata Kyōju

(

Professor Munakata

) series, will go on hiatus and will return with color pages on July 10.

Hoshino launched the manga in Big Comic in February 2023. Shogakukan published the manga's fifth compiled book volume on January 30.



Hoshino's Munakata Kyōju series centers on the titular Professor Munakata, an anthropology professor who explores the connections between cultural myths and legends, and how they reflect on our parallel history.



The Munakata Kyōju Denkikō manga ran in Ushio Publishing's Comic Tom and Comic Tom Plus magazines from 1994 to 1999, followed by the Munakata Kyōju Ikōroku sequel manga in Big Comic from 2004 to 2010.



Hoshino also created the 2001 Nights science-fiction manga series, which he originally serialized in Futabasha's Monthly Super Action magazine in 1984-1986. Viz Media released the three-volume manga in North America. The manga inspired an original video anime (OVA) of the same name in 1987, and another OVA titled TO (2001 Nights) in 2009. Funimation licensed and released the 2009 OVA in North America in June 2011 on Blu-ray Disc and DVD and again on DVD in July 2015. UK distributor Manga Entertainment released the OVA in the United Kingdom on DVD and Blu-ray Disc in August 2011.



Hoshino ended his Rainman manga in January 2018.

Manga "Munakata Kyōju Sekai-hen" Karya Yukinobu Hoshino Berhenti Sementara Selama 1 Bulan dan Akan Kembali dengan Halaman Berwarna pada 10 Juli. Manga ini mulai terbit di majalah "Big Comic" sejak Februari 2023 dan sudah mencapai volume kelima yang diterbitkan pada 30 Januari. Seri "Munakata Kyōju" mengikuti kisah seorang profesor antropologi yang mengkaji hubungan antara mitos budaya dengan sejarah paralel manusia. Sebelumnya, manga ini pernah terbit dalam beberapa judul dan majalah sejak tahun 1994 hingga 2010. Yukinobu Hoshino juga dikenal lewat karya manga fiksi ilmiah "2001 Nights" yang menginspirasi beberapa video anime (OVA) dan memiliki rilisan internasional. Selain itu, Hoshino menyelesaikan manga "Rainman" pada Januari 2018.

اشعر في الوحد

أنا آسف لأنك تشعر بالوحدة. من الطبيعي أن يشعر الإنسان أحيانًا بالوحدة، وهي مشاعر يمكن أن تؤثر على المزاج والصحة النفسية. هل تود أن تتحدث أكثر عما تشعر به أو ما يسبب لك هذه الوحدة؟ أستطيع مساعدتك ببعض الأفكار أو النصائح للشعور بتحسن، أو ببساطة الاستماع لك.

could you pelase summarize this

# tactiq.io free youtube transcript
# FASTEST WAY FROM 30% to 10% BODY FAT
# https://www.youtube.com/watch/SLefY-z9bnM

00:00:00.080 the fast way to go from 30% to 10% body
00:00:03.120 fat it's 2025 and I'm going to show you
00:00:05.319 how to fast forward your transformation
00:00:07.279 going from 30% to 10% quickly and I've
00:00:10.200 done this myself five times in the last
00:00:12.200 decade two of the five Transformations
00:00:14.639 I've done have happened as little as 60
00:00:17.240 to 90 days it's sustainable and it will
00:00:19.520 be a science-based approach it's simple
00:00:21.920 but not easy and I'm going to give you
00:00:23.199 the exact plan you need to follow no
00:00:25.240 guesswork I use a formula that I created
00:00:27.560 called the mechanical rules of fat loss
00:00:29.480 and things move quickly so you can just
00:00:31.679 copy and paste this information and fast
00:00:33.719 forward your transformation my name is
00:00:36.000 Dr Michael diamonds I'm a scientist I'm
00:00:38.200 a medical doctor and a pro- natural
00:00:40.079 bodybuilder these five rules I've used
00:00:42.239 on all of my clients Harry Donnie Tori
00:00:45.480 Sandra hiy Kathy even my own mother
00:00:48.520 let's not waste time let's dive straight
00:00:50.320 in mechanical rule number one I call
00:00:52.480 mental Fitness think about it every
00:00:55.000 decision you ever make starts in your
00:00:56.920 brain do you order a Starbucks
00:00:58.920 frappuccino or a black coffee do you go
00:01:01.079 to the bar on the weekend or do you stay
00:01:03.359 at home and watch a movie do you take a
00:01:05.199 bite of your partner's KitKat or do you
00:01:07.280 stick to your di let's take this a layer
00:01:09.320 deeper you need to be able to look at
00:01:10.880 yourself in the mirror and picture your
00:01:12.840 other self a higher self a more
00:01:15.560 empowered stronger confident intelligent
00:01:18.400 version of you and I want you to take
00:01:19.960 that image and I want you to write five
00:01:22.200 to 10 reasons why you want to become
00:01:24.280 that version and I'm going to get a
00:01:26.600 little bit vulnerable here these were
00:01:28.479 mine before I started I wanted to show
00:01:31.040 the world that I was a man of my word
00:01:33.399 and that's how this YouTube channel
00:01:34.600 started I wanted to have a larger pool
00:01:37.079 of dating partners to find the perfect
00:01:39.479 wife three I wanted to be a symbol for
00:01:42.960 Natural Health in this industry number
00:01:44.880 four I wanted to Achieve Financial
00:01:46.680 Freedom and five I wanted to inspire my
00:01:49.520 mom I want you to do the same and when
00:01:51.600 you do I want you to write it on a list
00:01:53.640 use your notes on your iPhone and write
00:01:55.640 down 5 to 10 reasons of why you want to
00:01:57.840 get to 10% body fat and why that will be
00:02:00.039 beneficial for you and you'll quickly
00:02:01.479 see how easy it will become to say no to
00:02:03.960 the things that are going to delay your
00:02:05.439 success you're going to start saying no
00:02:06.799 to the Frappuccino the drinks at the bar
00:02:08.560 you're going to say no to the KitKat of
00:02:10.360 your partner with every no think of that
00:02:12.319 as a rep on the bench press every time
00:02:14.280 you say it the stronger you get the more
00:02:16.160 mentally fit you become and you'll start
00:02:18.239 seeing your physique taking shape your
00:02:20.480 body is a lagging indicator to your
00:02:23.200 brain you need to be mentally fit to
00:02:25.879 finally be physically fit I want you to
00:02:28.000 take a moment and write in the comments
00:02:29.560 down Bel if you've achieved a
00:02:31.319 transformation how true is it that you
00:02:33.599 needed to make this mental adjustment
00:02:36.040 before you saw your physique take place
00:02:38.000 share your story I think you might be
00:02:40.080 able to inspire the person watching this
00:02:42.040 video making the consideration
00:02:43.840 mechanical rule 2 is the perfect deficit
00:02:46.400 going from 30% to 10% doesn't mean
00:02:49.360 eating less food it's the calories in
00:02:51.599 what you eat and drink and the calories
00:02:53.920 out what your body Burns each day but
00:02:56.519 the problem is when most people think
00:02:58.239 about starting a deficit they only focus
00:03:00.920 on the first part of that equation which
00:03:02.920 is eating less food and let's be honest
00:03:05.200 here most people are starving themselves
00:03:07.440 without even thinking about it or they
00:03:09.239 think the way to burn more calories is
00:03:11.239 to exercise more cardio is usually the
00:03:13.560 biggest culprit here but that's not true
00:03:15.519 at all the calories outp part also
00:03:17.760 called your
00:03:18.920 TDE stands for total daily energy
00:03:21.560 expenditure it's a scientific breakdown
00:03:24.040 of where your body is burning calories
00:03:26.080 every day this part is the most shocking
00:03:28.400 exercise is us usually the smallest
00:03:30.760 piece at the top it burns the least with
00:03:33.439 majority of what you burn coming from
00:03:35.360 places that aren't in the gym so simply
00:03:37.480 starving yourself or doing crazy amounts
00:03:39.519 of training and cardio isn't the
00:03:41.280 smartest way to go about it it would
00:03:42.799 make a lot more sense if we focus on the
00:03:45.400 bigger pieces of creating the perfect
00:03:48.000 deficit for example the calories you
00:03:49.879 burn should come from things that aren't
00:03:52.159 necessarily exercise which is your
00:03:54.280 non-exercise movement for example
00:03:56.840 walking more standing more and you'll be
00:03:59.239 shocked that this actually Burns three
00:04:01.439 times more calories compared to working
00:04:03.959 out or like the calories you burn
00:04:05.920 digesting food your thermic eff of food
00:04:08.200 which is 10% of this whole equation like
00:04:10.640 eating more protein will burn six time
00:04:13.319 more calories compared to eating more
00:04:15.560 carbs and fats or all the other things
00:04:18.279 that focus on the biggest part your BMR
00:04:20.600 your Bas of metabolic rate that's 70% of
00:04:23.080 the equation building more muscle masses
00:04:25.120 in that sleeping more low stress levels
00:04:27.800 so let's first tackle the first first
00:04:29.919 piece of the equation without starving
00:04:31.840 yourself let's talk about caloric intake
00:04:33.960 so that you can make this for yourself
00:04:35.800 I'm going to use my client Tori as an
00:04:37.440 example he's 36 years old when we
00:04:39.280 started working together he was 217 lb
00:04:42.039 his height 5'11 and he was training five
00:04:44.199 times per week and I consider this a
00:04:46.320 moderately active individual to keep it
00:04:48.680 simple and easy with this formula to
00:04:51.000 figure out calories we will take Tor
00:04:53.280 starting weight and multiply that by 13
00:04:56.320 to figure out his maintenance calories
00:04:58.440 so 2177 lb which is a starting weight
00:05:01.039 and we multiply that by 13 which gives
00:05:03.120 us
00:05:04.360 2,821 so all you should do is take your
00:05:07.039 weight right now multiply that by 13 so
00:05:10.039 tor's maintenance calories came out to
00:05:12.039 be
00:05:12.919 2,821 and for him to be in a caloric
00:05:15.400 deficit he had to minus that by 500
00:05:17.759 calories and I did that for him and that
00:05:19.880 equals
00:05:21.319 2,321 calories and I'm just going to
00:05:23.360 round it off to 2300 so now you know how
00:05:26.800 to create your own caloric deficit you
00:05:28.880 take your weight multiply that by 13 and
00:05:31.479 minus that by 500 Pro tip why that 500
00:05:34.479 number exists we know that a pound of
00:05:36.280 fat is equal to 3,500 calories divide
00:05:39.479 that by 7 days in a week 3,500 divided
00:05:42.280 by 7 is 500 now let's figure out tor's
00:05:45.960 macros and this is the fast and easy way
00:05:49.400 to do it with protein we want to give
00:05:51.600 the traditional 1 g of protein per pound
00:05:54.240 of body weight this way we make sure
00:05:56.240 that we're not just losing weight we're
00:05:57.880 losing fat and not muscle so Tori we
00:06:00.240 want to give him 217 g of protein fats
00:06:03.600 the lowest I ever go with anybody and
00:06:05.919 especially with a male is 50 g of fat
00:06:08.479 with females as well I like to start at
00:06:10.120 50 g of fat so now we know tor's protein
00:06:13.039 is 2117 G fats will be 50 with the
00:06:16.240 remaining calories Tori has we're going
00:06:18.199 to allocate that all just towards carbs
00:06:20.560 which comes out to be 245 G of carbs
00:06:24.080 remember these macros are just numbers
00:06:26.400 we actually need to put it into practice
00:06:28.560 think of when Elon was sending Rockets
00:06:30.599 into the sky he made all the
00:06:32.039 calculations but the Rockets were still
00:06:33.639 crashing he put it into practice and
00:06:35.560 then he made some tweaks so put it into
00:06:37.280 practice what is important is eating
00:06:39.479 that exact amount of food every day now
00:06:42.039 this gets interesting most of my clients
00:06:44.400 enjoy a three meal frequency and this is
00:06:47.479 the logic I want to use I want you to
00:06:49.360 have one meal for performance one meal
00:06:51.880 for sustainability and one meal for
00:06:54.160 enjoyment this is the perfect balance so
00:06:57.039 example for me my performance meal is
00:07:00.160 pumpkin low glycemic index and grilled
00:07:03.199 barbecue with high protein steak and my
00:07:06.360 stability meal that I know I can eat
00:07:08.800 this every day for a month two months is
00:07:11.560 I eat four wraps that are tasty that
00:07:14.680 have veggies in there it has the macros
00:07:16.639 and micros and then my one enjoyment
00:07:18.560 meal is a pint of ice cream so I want
00:07:21.039 you to remember this forever and this is
00:07:23.199 what you're going to use to build your
00:07:24.720 own plan I want you to write down 2 6 8
00:07:28.199 10 = 50
00:07:30.039 so for example this is for protein two
00:07:32.720 scoops of whey protein is equivalent to
00:07:35.080 50 g of protein 6 oz in this 26810 of
00:07:39.199 cooked chicken breast is equivalent to
00:07:40.879 50 g of protein 8 O of cooked steak is
00:07:44.159 50 g of protein 10 oz of white fish is
00:07:47.960 equivalent to 50 g of protein so now you
00:07:50.879 have four protein options that you can
00:07:53.360 pick and the exact amount that you
00:07:55.000 should eat to H 50 g so let's do the
00:07:57.759 same for carbs so two cup of cooked rice
00:08:01.080 is equivalent to 50 g of carbs 6 oz of
00:08:04.840 seed potato is equivalent to 50 g of
00:08:07.720 carbs the same applies for pasta 8 oz of
00:08:11.319 cooked pasta is equivalent to 50 g of
00:08:13.800 carbs and 10 oz of Oats is equivalent to
00:08:17.440 50 g of carbs the fats will take care of
00:08:20.159 themselves because there's fats in the
00:08:22.159 protein sources and using this simple
00:08:24.199 framework you can now build your own
00:08:26.560 plan and you can build 16 variations
00:08:30.000 of different meal plants so example for
00:08:31.800 breakfast you can do 10 oz of oats and
00:08:34.279 two scoops of protein for lunch you can
00:08:35.958 do 6 oz of sweet potato and 8 oz of lean
00:08:39.880 steak for dinner you can do 2 cups of
00:08:42.240 cooked rice and 6 oz of chicken breast
00:08:44.560 and a snack you can do 10 oz of white
00:08:47.279 fish and 8 oz of pasta so there you have
00:08:50.880 it but like I made you a promise I'm
00:08:53.120 going to give you meal plans to follow
00:08:55.560 so here is a booklet with 21 different
00:08:59.720 recipes with the exact amount of foods
00:09:01.920 and the exact macros to follow it's
00:09:03.880 linked in the description I'm not going
00:09:05.200 to ask you for an email or your name or
00:09:07.079 anything you can click the link and you
00:09:08.640 can download it immediately and I'm
00:09:10.040 going to do you one better in the
00:09:11.560 description as well I will put down the
00:09:13.480 exact video showing you how to prepare
00:09:15.800 each one of those recipes the five best
00:09:18.440 breakfasts best lunches best dinners and
00:09:21.279 best snacks you now have no excuses to
00:09:24.120 create your own meal plan so now the
00:09:26.680 next question is Dr Mike how do I know
00:09:29.040 that the meal plan is working and you
00:09:32.279 may want to be able to use a scale but
00:09:35.120 most people think that they're doing it
00:09:36.800 correctly and you might not be using
00:09:38.600 your weight skill correctly so right now
00:09:41.040 most people are weighing themselves once
00:09:42.959 or twice a week or even less and that
00:09:45.360 can backfire and you may be asking okay
00:09:47.720 why because you might be catching
00:09:49.680 yourself on a day when you're weighing
00:09:51.720 yourself when your weight temporarily
00:09:53.640 spikes and that leads you to believe
00:09:55.440 that you're not making progress even
00:09:57.240 when you are and here's a better way to
00:09:59.000 do it I want you to step on the scale
00:10:01.200 every morning as soon as you wake up I
00:10:03.399 want you to wear no clothing do it
00:10:05.440 before eating or drinking anything and
00:10:07.760 make sure that you've used the bathroom
00:10:09.880 first and I want you to keep this up for
00:10:12.160 14 days straight then I want you to
00:10:14.600 calculate the average of the 7 days and
00:10:17.399 compare it to the average of the last 7
00:10:20.279 days that difference will give you a
00:10:22.959 much more accurate picture of your true
00:10:26.160 weekly weight loss rate other tools you
00:10:28.399 can use to see if the diet is working as
00:10:30.760 you can also take pictures the first
00:10:32.839 week Monday and the second week Monday
00:10:35.240 and compare them and look and to take it
00:10:37.000 even another level I want you to take
00:10:39.320 your body measurements I like using a
00:10:41.200 Reno tape and you can have a look and
00:10:44.040 see if your biceps have gone up in size
00:10:46.399 and you might even see hey my waist has
00:10:48.000 come down which tells you one thing
00:10:49.920 you've built muscle and you've lost some
00:10:52.519 inches lost some fat before I transition
00:10:54.959 into mechanical rule number three if you
00:10:57.040 are 30 years old and above you tried
00:10:59.760 everything there's actually a scientific
00:11:02.200 explanation for it and I'm going to
00:11:04.360 explain it to you at the end of the
00:11:05.880 video so watch till the end as to why
00:11:08.040 30-year-olds men and women cannot lose
00:11:11.320 fat and this is probably going to help
00:11:13.240 you break a plateau and maybe it doesn't
00:11:15.120 apply to you you can share this with
00:11:16.600 someone else but let's move over to
00:11:18.279 Mechanical rule number three mechanical
00:11:20.639 rule number three the cardio accelerator
00:11:23.560 what I'm about to share with you is
00:11:25.160 exactly what so many of my clients have
00:11:27.240 done like Nicholas Who Lost His Belly
00:11:29.320 had in 4 weeks making these cardio
00:11:31.760 adjustments and I've done every single
00:11:33.760 cardio machine you can imagine the
00:11:35.560 battle ropes sprinting box jumps assault
00:11:38.839 bike you name it have done it but some
00:11:41.079 of these machines will burn more protein
00:11:43.800 in the form of muscle and carbs in the
00:11:46.240 form of glycogen instead of fat which is
00:11:48.760 not what we want this is by far the best
00:11:51.200 cardio so let's go back to our TDE the
00:11:54.360 second biggest portion of our equation
00:11:56.600 is your non- exercise like walking this
00:11:59.639 is the informal cardio plan that I want
00:12:01.760 you to follow and you can just
00:12:03.120 screenshot this so in week one of the
00:12:05.560 plan I want you to do 10,000 steps and
00:12:08.120 this is a science-based reason for this
00:12:09.920 week two I want you to increase that to
00:12:11.920 11,000 week 3 12,000 week 4 13,000 week
00:12:16.680 5 14,000 week 6 15,000 and you can
00:12:21.079 increase it from here or you can just
00:12:22.920 maintain it at 15K it can become a bit
00:12:25.440 more challenging because you'll be
00:12:27.079 pressed for more time let me show you
00:12:29.000 what another hack we can also include
00:12:31.360 the formal cardio formal cardio just
00:12:33.920 means that you have a set cardio machine
00:12:35.959 you want to use you have a frequency
00:12:38.040 which is how often you want to do it per
00:12:39.639 week and you have a duration which is
00:12:41.399 how long you want to be on the machine
00:12:43.240 and a target heart rate so for example
00:12:45.399 one you can do any of these following
00:12:47.760 cardio machines treadmill StairMaster
00:12:50.480 elliptical or a rower those are my
00:12:52.760 favorite number two you need to get into
00:12:55.079 the heart rate range of 130 to 140 beats
00:12:58.680 per minute this is called your Zone 2
00:13:00.839 cardio this is an amazing fat burning
00:13:02.959 Zone and you can follow this specific
00:13:05.920 formal cardio plan so in week one I want
00:13:08.480 you to do one session of formal cardio
00:13:10.800 and 15minute duration week two I want
00:13:13.360 you to increase your frequency and I
00:13:15.040 want you to do two sessions and at 15
00:13:17.399 minutes week three we increase both our
00:13:20.560 frequency and duration at three sessions
00:13:22.880 at 20 minutes week four four sessions at
00:13:25.639 20 minutes week five 4 by 30 week week 6
00:13:30.040 5x 30 week 7 5x 35 week 8 5x 40
00:13:36.240 depending on your time you can increase
00:13:38.320 the frequency or duration to lose fat
00:13:40.560 faster add a bit more gas it's all about
00:13:43.480 how many minutes you're doing in total
00:13:46.000 per week why it's called the cardio
00:13:47.800 accelerator is that we know if you're
00:13:49.959 between 160 to 200 lb you're burning
00:13:53.320 about 500 calories per 10,000 steps and
00:13:56.360 if you do this every day for one week
00:13:58.199 you'll burn an extra pound of fat on top
00:14:00.560 of what you're doing remember what I
00:14:02.000 said 500 calories * 7 is equivalent to
00:14:05.240 3,500 calories which is equivalent to
00:14:07.759 one pound of fat so if you're increasing
00:14:10.320 weekly you're just putting more gas to
00:14:13.000 the throttle this is also another
00:14:14.720 example of a client of mine look at what
00:14:16.279 I did with JL in week 1 to 4 we did two
00:14:19.199 sessions of cardio at 30 minutes he was
00:14:21.360 at 6 km per hour which is about 3.2 mph
00:14:25.560 on the treadmill and he did Max incline
00:14:27.959 and he did 10,000 steps week 4 to 6 he
00:14:30.639 did four sessions of cardio at 30
00:14:32.639 minutes same Speed Max incline on the
00:14:35.399 treadmill and he was doing 12,000 steps
00:14:37.880 week 8 to 10 he did five sessions of
00:14:40.639 cardio at 60 minutes max speed at 6 kmph
00:14:44.680 3.2 mph Max incline at 15,000 steps week
00:14:48.600 10 to 13 he did six sessions of cardio
00:14:51.440 70 minutes same incline same speed and
00:14:54.480 he was doing a total of 20,000 steps and
00:14:56.880 this is what he did and I want you to
00:14:58.320 continue watching till the end of the
00:14:59.720 video cuz I'm going to show you exactly
00:15:02.199 what we did with all the other factors
00:15:04.279 on a week to we basis and the reason I'm
00:15:06.360 showing you this is so that you guys can
00:15:08.560 manipulate your own cardio according to
00:15:10.880 your time so don't feel so rigid to the
00:15:13.079 plan I've just given you I want to give
00:15:14.759 you the tools to make your adjustment so
00:15:16.440 you may ask Dr Mike how did you manage
00:15:18.560 to hit your cardio and steps and this is
00:15:20.800 what I do number one I wake up early and
00:15:23.000 this allowed me to walk for an hour and
00:15:25.519 this alone can get you 6,000 steps 10
00:15:27.800 minutes of walking will give you 1,000
00:15:29.839 steps and I would walk to the gym and
00:15:31.880 back right and it's 10 minutes to the
00:15:33.720 gym and 10 minutes back that gave me
00:15:35.360 2,000 steps and in between my workout
00:15:38.600 instead of sitting and being on my phone
00:15:40.079 I was walking in there as well and if I
00:15:42.240 had 20 sets per workout which means I
00:15:44.800 had 20 minutes of rest a minute rest
00:15:46.800 every set that was 2,000 steps and we
00:15:49.199 know like I mentioned that if you're
00:15:50.839 between 160 to 200 lb you're burning 500
00:15:54.160 calories per day at 10,000 steps so if
00:15:56.759 you walk 10,000 steps for 7 days that
00:15:59.000 that's equivalent to 3,500 calories per
00:16:01.560 week which is exactly one extra pound of
00:16:04.279 fat step number four is focusing on your
00:16:07.600 basil metabolic rate and like I
00:16:09.360 mentioned the biggest shift that I have
00:16:11.959 had is building more muscle it is the
00:16:14.360 most valuable thing that you can do
00:16:16.480 especially when you're 30 years old and
00:16:18.120 above so if you're a beginner to an
00:16:20.360 intermediate usually you can follow any
00:16:23.000 plan that has the basics of targeting
00:16:26.240 every muscle group twice and making sure
00:16:28.720 that that you're doing in a week 10 to
00:16:31.120 20 sets per muscle group so without
00:16:33.959 getting too complicated here is a 3-day
00:16:36.519 training split a 4-day training split on
00:16:38.720 the screen a 5-day training split and
00:16:41.160 you can just screenshot these and follow
00:16:43.079 this plan if you're an intermediate to a
00:16:44.720 beginner this will help you because this
00:16:46.399 is exactly what I did in the past before
00:16:48.600 we had websites in AI we would just
00:16:50.800 download plans from bodybuilding.com and
00:16:53.000 it gets you to your destination when you
00:16:54.959 get to an expert when you become a pro
00:16:57.319 then you can get more specific on the
00:16:59.079 workouts as long as you're training a
00:17:01.079 minimum of three times per week and a
00:17:02.880 maximum of six and you're being
00:17:04.359 consistent what I want you to focus on
00:17:06.199 when you're training is that with
00:17:08.559 bodybuilding and building muscle your
00:17:10.400 main concern is quality contraction
00:17:13.160 concentric parts of the movement and
00:17:15.319 relaxation Ecentric parts of the
00:17:17.359 movement and you're repeating this and
00:17:19.160 this is the main focus you want to focus
00:17:21.280 on your form and then the second thing
00:17:23.160 is you want to make sure that you're
00:17:25.119 improving a the weight that you're using
00:17:27.720 so let's say you're doing a Bice curl
00:17:29.720 that you're going from 10 lb to 15 lb
00:17:32.799 then to 20 lb and even if the increments
00:17:35.160 are smaller that is fine and the second
00:17:37.160 thing is also that you're increasing the
00:17:39.400 number of reps so let's say for the
00:17:41.000 bicep curl you can only do eight if
00:17:42.840 you're doing 10 voila You're Building
00:17:45.280 more muscle finally if you can do both
00:17:47.720 you can increase the Reps and weight
00:17:49.679 over time this is a powerful indicator
00:17:52.919 that you're building more muscle but
00:17:54.799 I've given you the training plan to
00:17:56.480 follow and all I ask is share the this
00:17:59.000 with a friend if you want them to follow
00:18:00.679 a plan and you want them to get into
00:18:02.200 better shape I truly believe this video
00:18:04.559 will give them all the tools and steps
00:18:06.679 that they need to finally quickly lose
00:18:09.120 their belly fat and the final reason why
00:18:11.000 building more muscle will help you lose
00:18:13.600 fat faster is that muscle burns more
00:18:17.280 calories at RIS compared to Fat almost
00:18:19.760 seven times more finally step number
00:18:22.600 five which also focuses on that Bas of
00:18:25.280 metabolic rate is your sleep it is by
00:18:27.640 far the most
00:18:29.480 underrated tool in this and it will
00:18:32.000 correct all the mistakes if you're
00:18:33.880 sleeping 5 hours it is the equivalent of
00:18:37.000 you trying to Sprint with a 30 40 lb
00:18:40.039 back on your back why this is when
00:18:42.240 you're sleeping more your body's going
00:18:44.159 to produce more testosterone your body
00:18:46.080 is going to produce more estrogen your
00:18:48.360 body's going to produce more growth
00:18:49.760 hormone all the hormones necessary for
00:18:52.120 you to build more muscle and lose more
00:18:53.880 fat your stress levels are going to be
00:18:55.320 lower and you'll also notice it's easier
00:18:58.520 to stick to your diet but I want you to
00:19:00.480 be sleeping 7 hours minimum 8 to 9 hours
00:19:03.799 if you can and let's say you're at 5
00:19:05.799 hours focus on improving that go to 5
00:19:08.520 hours and a half then go to 6 hours then
00:19:10.840 go to 7 hours and that's what I want you
00:19:13.280 to keep building on follow a good
00:19:15.080 routine use the method I call 10321 as
00:19:18.720 your sleeping routine 10 hours before
00:19:20.679 bed no more caffeine we don't want there
00:19:23.039 to be caffeine in your bloodstream
00:19:24.799 keeping you from falling asleep so 10
00:19:26.440 hours before bed the 3 hours before
00:19:28.720 before bed I want you to have no more
00:19:30.559 food in your system this way that you're
00:19:32.720 not have you're not digesting when
00:19:34.480 you're trying to fall asleep 2 hours
00:19:35.960 before bed no more liquids I don't want
00:19:38.080 you to be waking up at night to use the
00:19:39.880 bathroom 1 hour before bed no more
00:19:41.880 screens the light on your screens emit
00:19:44.679 the same light that the sun does which
00:19:46.600 tells your brain hey it's still light
00:19:48.760 outside don't go to sleep but if you
00:19:51.120 stop looking at screens at least an hour
00:19:52.960 before you'll go to bed easier cuz it'll
00:19:54.880 produce melatonin but like I promised
00:19:57.880 I'm going to speak to those who are 30
00:20:00.039 years old and above and why you're not
00:20:02.799 able to lose fat if you've tried
00:20:05.200 everything so you're 30 years old and
00:20:07.360 you want to know the fastest way to go
00:20:09.120 from 30% to 10% body fat and maybe
00:20:12.200 you're even just stuck where you are and
00:20:15.080 I'm going to show you exactly the reason
00:20:16.840 for it for both men and women and
00:20:18.840 there's a scientific explanation for
00:20:21.039 this because even my own mom dealt with
00:20:23.720 this and for 2 years prior she struggled
00:20:27.960 she did all of these things she did the
00:20:30.240 intermitted fasting she did the low keto
00:20:32.600 calorie restriction low carb and even
00:20:34.799 before she started working with me and
00:20:36.360 my team she was recommended to do a zic
00:20:39.799 by her gy and her endocrinologist which
00:20:42.080 shocked me they had no context of what I
00:20:44.000 knew and this is what's going on with
00:20:45.799 you guys right now you've tried all
00:20:47.200 these things and you're still stuck and
00:20:48.880 I'm going to first talk about men and
00:20:50.600 then talk about women the first thing
00:20:52.559 and the most important thing a powerful
00:20:54.720 hormone for men that has decreased as
00:20:56.919 cold testosterone and for women it's
00:20:59.400 estrogen I'm going to get to that now
00:21:01.280 but what's happening is when this
00:21:03.039 Foundation decreases it makes things
00:21:05.520 incredibly difficult for both men and
00:21:07.200 women I wanted you to think of when you
00:21:09.120 went through puberty your body changed
00:21:11.559 dramatically as a result of increase in
00:21:13.799 estrogen for women and an increase in
00:21:15.720 Distortion for men when you turn 30
00:21:17.640 years old it starts going in the
00:21:19.240 opposite direction which is why you're
00:21:21.000 feeling a lot of the symptoms you're
00:21:22.279 feeling and research shows this right it
00:21:24.799 shows here that men at the age of 30
00:21:27.200 years old on average are dropping to
00:21:29.240 sorum by 1% and even more in the cases
00:21:32.240 that you have poor food and lifestyle
00:21:34.520 choices now what's happened is this you
00:21:37.480 went from being clear thinking good
00:21:39.440 muscular frame it was easy for the
00:21:41.120 weight to come off of your body strong
00:21:42.799 bones and you were energetic to this
00:21:45.080 pear-shaped low energy low confidence
00:21:48.120 depressed mood fatigued man and the
00:21:50.840 reason for this is a low testosterone
00:21:52.640 I'm going to show you guys what you need
00:21:54.360 to do exactly so you can reverse this so
00:21:56.960 you can go from 30% to 10%
00:21:59.120 and if you're feeling these symptoms I
00:22:01.120 highly recommend you watch this video
00:22:02.720 till the end because I'm going to show
00:22:04.120 you exactly what you need to do and the
00:22:05.960 same for women women go through what's
00:22:07.960 called per menopause and as men decrease
00:22:10.600 in testosterone women decrease in
00:22:13.039 estrogen right their ovaries gradually
00:22:15.240 start producing less estrogen and we
00:22:17.360 call this menopausal transition and for
00:22:19.640 women this can happen as early as your
00:22:22.480 mid-30s and sometimes even early 30s and
00:22:25.080 you may be feeling some of these
00:22:26.520 symptoms for women breast tenderness
00:22:28.200 mood mood swings fatigue depression
00:22:30.520 anxiety hair thinning you may be feeling
00:22:33.080 all of these symptoms or only some of
00:22:35.039 them my mom in-law was dealing with
00:22:37.840 sleeping problems and if you're sleeping
00:22:39.799 poorly the weight's going to pile on and
00:22:42.039 so much more but we need to uncover
00:22:44.200 specifically what's wrong right and I'm
00:22:46.200 going to show you a few clients of mine
00:22:47.600 that dealt with this everybody that's
00:22:49.200 come through sculpt by science has seen
00:22:51.400 this but this is at the top of the level
00:22:53.679 in general the issues we see but there
00:22:56.200 can be so much more with my mother she
00:22:58.679 had metabolic syndrome which is a
00:23:01.000 cluster of syndromes three that are or
00:23:03.400 more that you can deal with that
00:23:05.480 increase your likelihood of a
00:23:07.080 cardiovascular event by 80% so when my
00:23:10.080 mom was dealing with this excess of
00:23:11.799 abdominal weight hyper lipidemia high
00:23:13.960 amount of fat in the blood low HDL so
00:23:16.320 she had a low amount of the good
00:23:17.640 cholesterol she had high LDL the bad
00:23:20.039 cholesterol she is diabetic and had high
00:23:23.000 blood pressure we needed to reverse this
00:23:25.679 I this is personal to me I want my mom
00:23:27.600 to live long I want her to live happy
00:23:29.400 and I want her to feel amazing and we
00:23:31.559 reverse this completely and I'll show
00:23:33.039 you how but it could be a multitude of
00:23:35.360 things from the thyroid to cortisol
00:23:37.640 levels that you're dealing with brain
00:23:39.559 fog so there can be so many more PCOS we
00:23:42.279 see this all the time so this happened
00:23:44.919 with Robbie and you can see before
00:23:46.520 Robbie had no idea 39 years old business
00:23:49.039 owner he's massive in his industry and
00:23:50.919 he dropped 40.6 pounds until he finally
00:23:54.120 realized that for him it was low
00:23:56.000 testosterone he was taking naps at 3:00
00:23:57.679 p.m. and look at him now happiest can be
00:23:59.960 six-pack and everything looking
00:24:01.559 incredible if you go on his Instagram
00:24:03.440 Robbie blancard you'll see he has a post
00:24:05.480 for me and my team Trish same thing
00:24:07.600 dropped 24 lbs once she finally
00:24:09.799 diagnosed what was truly wrong with her
00:24:11.880 and for her she is at that menopausal
00:24:14.840 age that 44 years old age and once we
00:24:16.960 uncovered what she was dealing with the
00:24:18.480 rude cause she dropped 24 lbs and here's
00:24:20.840 the photo of the M Trish and brand look
00:24:22.919 at them they look like they've reversed
00:24:24.320 in age they took this photo same
00:24:26.080 location at their same holiday spot and
00:24:28.440 it just looks like this is like they've
00:24:29.960 gone back in time which is incredible
00:24:31.880 same thing happened with Don 53 years
00:24:33.720 old down 33 pounds and got to single-
00:24:36.600 digit body fat Kathy his wife she they
00:24:39.159 were both on the channel she was
00:24:40.679 skeptical and listen to what she has to
00:24:42.600 say yeah I I I got motivated by Don and
00:24:45.679 doing it to the other was great and if
00:24:47.360 somebody doesn't have a partner to do it
00:24:49.159 with you guys are wonderful you're
00:24:50.720 always there for us it was it was quite
00:24:52.720 amazing and it still is and down 16 lbs
00:24:55.760 I share this with you to show you that
00:24:57.320 there's hope you can do this you should
00:24:59.600 have no excuse especially when you have
00:25:01.760 science on your side Omar and why I'm
00:25:04.320 showing you guys this is that you don't
00:25:05.919 necessarily need to see the weight scale
00:25:07.799 go down you just need to go through body
00:25:09.880 recomposition if your testosterone is
00:25:11.640 higher you'll build more muscle more
00:25:13.799 muscle means a decrease in body fat and
00:25:16.120 that's what happened to Omar Masha look
00:25:18.159 at her she only for some people only
00:25:20.720 drop 6.3 lbs but finally got to see your
00:25:23.159 abs at 43 years old so what you all need
00:25:26.440 to do is you need to do a blood
00:25:28.960 diagnosis and I'll talk about this
00:25:30.520 entire chart here in a little bit but
00:25:33.159 what can't be measured cannot be managed
00:25:35.760 if you don't know knowledge is power if
00:25:37.679 you don't know how can you fix it so I
00:25:39.440 need you guys to all go do a lab test
00:25:41.640 especially when you're 30 years old and
00:25:43.559 above and you need to ask your doctors
00:25:46.000 to do these tests with you and I'm just
00:25:47.760 going to show you guys these in
00:25:49.159 screenshots take a screenshot take this
00:25:51.520 to your general practitioner and tell
00:25:53.399 them that you want to see those these
00:25:55.080 results and you want them to explain it
00:25:57.520 to you and if they're optimized right so
00:26:00.000 take a screenshot of this this is all
00:26:01.720 extremely important dexa scan is
00:26:03.919 extremely important cortisol test
00:26:05.640 extremely important you can do the Dutch
00:26:07.279 test growth hormone all of this and I'm
00:26:09.960 explaining why they're so important as
00:26:11.640 well and I we could go on and on but
00:26:13.360 these are all the things that we do with
00:26:14.880 sculpt by signs that finally give our
00:26:16.960 clients so much Clarity so when you can
00:26:19.200 see the full picture you then know what
00:26:21.480 exactly to address right so take
00:26:23.679 screenshots of this we take all these
00:26:25.120 tests with our women as well and this is
00:26:27.000 exactly what we do at scul by science
00:26:29.640 everyone here Dr Zeno Dr Jess coach Max
00:26:32.320 Dr Pine we have Dr Amy on board we also
00:26:35.320 have Dr Sierra which is a functional
00:26:37.679 doctor we are an incredible team this is
00:26:39.960 my family but this is exactly what we do
00:26:42.960 right we take a primary diagnosis and
00:26:44.760 this is why I say if you're 30 years old
00:26:46.399 and above if you want to work with your
00:26:48.120 doctor do that test that I just showed
00:26:50.039 you and they should explain everything
00:26:51.360 to you and what needs to be optimized if
00:26:53.480 something is out of range then already
00:26:56.080 you need to get that back into range so
00:26:58.039 your your body can work the way it used
00:27:00.440 to when you were in your 20s so that you
00:27:02.640 can go from 30% to 10% but usually
00:27:05.039 you'll uncover what you're struggling
00:27:07.480 with but if you want us to do it this is
00:27:10.120 exactly the method that we use at sculp
00:27:12.039 by science and honestly this is the
00:27:13.679 fastest way is you've tried all the
00:27:16.480 generic meal plans diet plans you've
00:27:19.480 watched plenty of YouTube videos I think
00:27:21.520 it's important that you work with
00:27:22.919 professionals to be able to get this so
00:27:24.720 me and my team of medical doctors were
00:27:26.720 all medical doctors and on top of that
00:27:29.320 we are specialized in medicine 3.0 we
00:27:32.440 have sports scientists on here we're
00:27:35.159 incredibly qualified so we do a primary
00:27:38.039 diagnosis and in short we take a history
00:27:41.240 of your entire Health profile what
00:27:43.080 you've done in the past to understand
00:27:44.919 how you got to your current problem and
00:27:46.960 your current situation and in certain
00:27:49.120 events we'll do a Dexter scan so we have
00:27:50.880 a clear understanding of where you are
00:27:52.480 in terms of visual fat bone density
00:27:54.919 muscle tissue also where you are in
00:27:56.679 subcutaneous fat we do a Dutch test to
00:27:59.120 see where you are in terms of cortisol
00:28:00.640 levels it may be cortisol stopping you
00:28:02.440 for being able to lose weight in some
00:28:04.240 cases we need to do a map of your entire
00:28:06.600 gut see what bacterias are in there if
00:28:08.360 you're dealing with parasites if you're
00:28:09.960 dealing with mold issues you will be
00:28:11.720 shocked from the things that we've
00:28:13.080 uncovered at scul by science with our
00:28:14.600 clients but we're very thorough and
00:28:16.600 again this is all the work we do and
00:28:18.720 it's so easy you just need to follow
00:28:20.519 what we tell you to do and how we do
00:28:22.480 that is we build out your entire nucleus
00:28:24.559 Precision Health Prime recovery and Peak
00:28:26.360 Performance in short these are the three
00:28:28.399 domains we build out for you that is
00:28:30.399 easy but it's going to be a new
00:28:31.919 lifestyle change so Precision Health is
00:28:34.000 we'll tell you everything that needs to
00:28:35.760 go in your body specifically every
00:28:38.399 calorie every supplement would afford
00:28:40.360 for its place on your plate or in your
00:28:42.360 supplements list so that we can get your
00:28:45.279 levels optimized so that you can lose
00:28:47.360 the weight quickly and sustainably but I
00:28:49.919 also take into account the psychology
00:28:52.399 behind every single process so that you
00:28:54.679 can do it lifelong Prime recovery
00:28:56.480 recovery is so important the way I
00:28:58.480 always describe it as recovery is this
00:29:00.559 wall between you and your goals right
00:29:02.640 now what you guys may be doing is that
00:29:04.399 you're doing the deficit you're doing
00:29:05.960 all the cardio but then you need to jump
00:29:07.919 over this very tall wall and it takes
00:29:10.240 you twice as long to get to your
00:29:11.760 destination compared to if your recovery
00:29:13.640 is optimized the wall is as low as it
00:29:15.679 can be you can quickly get to your
00:29:18.200 result and I'm talking cortisol
00:29:19.760 management I'm talking sleep protocols
00:29:21.840 I'm talking changing your environment
00:29:24.039 there's so many things that we do that
00:29:25.720 allow us to help you recover very
00:29:27.519 quickly performance muscle tissue is the
00:29:30.240 elixir of Health it is the most powerful
00:29:33.320 longevity drug and you might be doing it
00:29:35.559 incorrectly especially when you're 30
00:29:37.320 and you start dealing with the the pains
00:29:39.799 the the wear and tear on your body over
00:29:41.840 the years and then with application we
00:29:44.080 make sure that you're applying the
00:29:45.640 nucleus correctly and we re-calibrate
00:29:48.279 each and every single week according to
00:29:49.880 the scientific data that we're doing and
00:29:51.960 then we rediagnosis
00:29:58.120 through our doors do a blood diagnosis
00:30:00.240 go see your primary care physician and
00:30:02.240 let them explain to you why you're at
00:30:04.559 those levels and what you need to do
00:30:06.279 problem is is that they'll just say
00:30:07.600 exercise more and lose weight we give
00:30:09.799 you the details we'll tell you exactly
00:30:11.720 what to do we hold your hand and if
00:30:14.320 that's all you need to hear and you want
00:30:15.760 to work with my team go to the
00:30:17.519 description of this video click on this
00:30:19.240 link it will take you to this page
00:30:20.840 you'll fill out a short 4minute
00:30:22.679 application we get so many applications
00:30:24.720 we're very selective with who we work
00:30:26.480 with so please fill out as much as
00:30:28.640 possible and this usually tells us a lot
00:30:30.519 about if we can truly help someone or
00:30:32.039 not and we will then jump on a call with
00:30:34.159 me and one of my team members executive
00:30:36.240 Consultants or one of the medical
00:30:38.039 doctors that you just saw please be
00:30:39.559 there on time please be conscious we're
00:30:41.240 a small tight-knit family do not waste
00:30:43.120 our time we will not waste yours and
00:30:45.320 these are the people we work with I
00:30:47.200 highly recommend you apply if you fall
00:30:49.600 in this category and I don't want to
00:30:51.640 waste your time and mine if you don't
00:30:53.760 over the four years these are the
00:30:54.960 clients that we chose to work with and
00:30:57.279 chose to work with with us business
00:30:59.080 owners Executives CEOs doctors it we
00:31:02.960 have influencers on the team we have pro
00:31:05.559 athletes we have managers if you fall in
00:31:07.799 this and all our clients are above 35
00:31:10.480 years old if you don't fall in this
00:31:12.320 category and we see that we're maybe not
00:31:14.159 going to be a good fit very likely that
00:31:16.240 you'll not make it through with the
00:31:17.480 application also if you've never
00:31:19.159 invested in your health I highly
00:31:20.519 recommend you first take advantage of
00:31:22.200 the free information those are loow
00:31:23.799 hanging fruits that will give you a lot
00:31:25.600 of success immediately if you're not
00:31:27.320 ready to start right now then apply when
00:31:29.880 you're ready so we don't waste each
00:31:31.279 other's time right your body may change
00:31:33.799 dramatically in a week or two weeks from
00:31:35.639 now and then we need to redo the process
00:31:37.639 if you're only looking for
00:31:38.760 accountability that's not what we do our
00:31:40.840 clients need accountability and need
00:31:43.120 everything else in the DNA sequence if
00:31:44.960 you feel like you still know it all
00:31:46.799 you're a professional you do this
00:31:48.480 yourself and you know you can fix it on
00:31:50.399 your own then just do it by yourself and
00:31:52.000 then if you don't follow full in any of
00:31:53.960 the categories I just listed don't apply
00:31:56.080 but these are the results we've gotten
00:31:58.279 for our clients once they followed the
00:31:59.880 DNA sequence and some of these people
00:32:01.360 have been on my channel Harry Sandra
00:32:03.200 James I know each and every single one
00:32:04.840 of these people personally and my
00:32:06.639 coaches even more Shannon Steven Tori
00:32:09.559 Nicholas 28 lbs gon at 25 Maurice 46 26
00:32:14.360 lb all of these time frames are in a 16
00:32:17.639 to 24 week time frame and look at Luise
00:32:20.440 he didn't drop weight he even went up in
00:32:22.960 weight but look at the body difference
00:32:24.679 look at the body composition and this is
00:32:26.360 why doing a DEX SC is so important John
00:32:29.200 48 lbs like listen to what he has to say
00:32:32.120 I literally I think I was eating what
00:32:34.279 1,000 calories a day my metabolism was
00:32:37.320 shot I was about to go on a worldwide
00:32:39.440 set of trips from London to Italy to
00:32:42.159 Australia and I called you up I watched
00:32:44.399 your videos because I said I I'm not
00:32:46.080 doing something right I'm not eating
00:32:47.600 right I watched your videos and was
00:32:49.720 shocked to actually have you call me up
00:32:52.399 you know and meet with you and you kind
00:32:54.639 of convinced me and my thought was you
00:32:56.159 know as soon as I get back from my
00:32:58.000 vacation I'll start up the program and
00:33:00.399 you were like no you're going to destroy
00:33:01.799 yourself on vacation we got to fix your
00:33:03.799 metabolism first I just believed you you
00:33:06.679 know I don't you know it sounded good
00:33:09.320 you seemed very professional you know
00:33:11.960 everything I I just went for it and the
00:33:14.279 list goes on like we've been doing this
00:33:16.440 for the last four years at scul by
00:33:18.080 science and personally I've done this
00:33:19.720 for a decade there is no one better than
00:33:21.600 us in this industry and who cares as
00:33:23.639 much as we do this is personal for us Dr
00:33:26.039 Ruth look at Donnie it's so amazing is
00:33:27.919 seeing all of our clients like their
00:33:29.559 smile they're so much happier after and
00:33:32.240 so much more confident Adrien this is
00:33:34.760 the perfect example of why working with
00:33:36.919 us is so much easier you can be as busy
00:33:39.480 as can be we will do the heavy lifting
00:33:41.279 we will just tell you what to do Adrian
00:33:43.279 look if you can see he's on a ship right
00:33:44.960 now and that's when he started his
00:33:46.320 transformation owns a dental clinic
00:33:48.480 getting his piloting license and was
00:33:50.399 traveling every 2 weeks dropped 13 lbs
00:33:52.600 to his abs looking incredible right
00:33:54.679 David Sam Louise sir 26 pound Doug look
00:33:58.600 at Doug right just 10 PBS difference but
00:34:01.159 he looks incredible now Craig James Mac
00:34:05.840 and if that's all you need to hear
00:34:07.120 you're convinced we guarantee the result
00:34:10.040 and we're the best in the world I am
00:34:12.679 this is my life's work I am so confident
00:34:14.719 that we can help you and if you are
00:34:17.280 confident and you ready to make the
00:34:19.359 change fill out the application fill out
00:34:21.320 the small 4minute application do it as
00:34:24.359 best as you can so you give yourself the
00:34:26.359 best chance to be able to work with us
00:34:27.800 us and on the call the idea is to
00:34:30.520 understand what you've tried where you
00:34:31.960 are and where you want to go we're not
00:34:34.079 incentivized to get anybody to join our
00:34:36.280 program because there is a guarantee and
00:34:38.918 we're very selective with who we work
00:34:40.560 with we know who will get amazing
00:34:42.320 results with us and we know who won't so
00:34:44.040 fill out the application I'll see on the
00:34:45.560 other side but if you're 30 years old
00:34:47.599 you need to measure and understand your
00:34:50.599 body at a molecular level and you need
00:34:52.079 to get a phys a medical doctor to
00:34:53.879 explain that to you awesome I'll see you
00:34:55.960 guys on the other side cheers

Sure! Here's a detailed summary of the video **"FASTEST WAY FROM 30% to 10% BODY FAT"** by Dr. Michael Diamonds:

---

### Overview:
Dr. Michael Diamonds, a medical doctor and pro-natural bodybuilder, shares a comprehensive, science-based method to reduce body fat from 30% to 10% quickly and sustainably. He draws from his personal experience, having done this transformation five times, with some completed in 60-90 days.

---

### Key Points & Mechanical Rules of Fat Loss:

#### 1. **Mental Fitness**
   - Success starts with the mind; every choice is mental.
   - Visualize your “higher self” and write 5-10 reasons why you want to achieve 10% body fat.
   - Saying “no” to temptations (junk food, drinks) strengthens mental fitness like reps in a workout.
   - Your brain drives your body changes; mental discipline leads to physical transformation.

#### 2. **The Perfect Caloric Deficit**
   - Fat loss happens when calories consumed are less than calories burned.
   - Many focus only on eating less, often starving themselves or doing too much cardio.
   - Total Daily Energy Expenditure (TDEE) includes:
     - Basal Metabolic Rate (BMR) - about 70% of calories burned at rest.
     - Non-Exercise Activity Thermogenesis (NEAT) - calories burned moving around (walking, standing).
     - Thermic Effect of Food (TEF) - energy used for digestion (protein burns more calories than carbs/fats).
     - Exercise - smallest portion of calories burned.
   - Starving or excessive cardio is ineffective; increasing NEAT (like walking more) and building muscle to raise BMR is smarter.
   - A simple calorie deficit formula: your current weight (lbs) × 13 = maintenance calories, then subtract 500 calories for fat loss (~1 lb per week).
   - Macronutrient split: 1 gram protein per pound body weight, fats minimum ~50g, remainder carbs.

#### 3. **Cardio Accelerator**
   - Formal cardio isn’t the only way to burn calories; NEAT (daily steps, movement outside gym) burns more.
   - Weekly increase of daily steps from 10,000 gradually up to 15,000+ steps.
   - Formal cardio: Zone 2 cardio (heart rate 130-140 bpm) is ideal for fat burning.
   - Progressive cardio plan starts with short duration and frequency, gradually increasing to about 5 sessions per week.
   - Walking to/from gym, during rest between sets, and other informal movements can add substantial calories burned.

#### 4. **Focus on Basal Metabolic Rate (BMR) - Build Muscle**
   - Muscle mass increases calorie burn, especially important after age 30.
   - Training plan: 3 to 5 days per week, hitting each muscle group 2x per week with 10-20 sets.
   - Focus on quality muscle contractions, good form, progressively increasing weight/reps.
   - Muscle burns roughly 7x more calories at rest compared to fat.

#### 5. **Sleep and Recovery**
   - Sleep is the most underrated tool.
   - Poor sleep (less than 7 hours) impairs hormone production (testosterone, estrogen, growth hormone) critical for fat loss and muscle gain.
   - Follow a sleep routine named “10321”:
     - 10 hours before bed: no caffeine.
     - 3 hours before bed: no food.
     - 2 hours before bed: no liquids.
     - 1 hour before bed: no screens.
   - Improved sleep reduces stress and enhances recovery for faster results.

---

### Special Considerations for People 30+ Years Old:

- At age 30+, hormone levels (testosterone in men, estrogen in women) naturally decline, causing:
  - Difficulties in losing fat.
  - Lower energy, depression, fatigue.
  - For women, perimenopause symptoms like mood swings and hair thinning.
- Many get stuck despite dieting and exercising due to hormonal imbalances.
- Hormonal, metabolic, and health issues (thyroid, cortisol, metabolic syndrome, PCOS) may underlie fat loss resistance.

---

### Medical & Diagnostic Approach:

- Dr. Diamonds emphasizes the importance of **comprehensive diagnostics**:
  - Blood tests for hormones, cortisol, thyroid, etc.
  - DEXA scans for body composition.
  - Metabolic and gut health testing.
- “What can't be measured cannot be managed.”
- Work with doctors for personalized interpretation and intervention.
- Dr. Diamonds' program at "Sculp by Science" uses this detailed testing and precision health to tailor diet, supplementation, training, and recovery.

---

### Results and Client Transformations:

- He shares testimonies and before/after photos of clients who have successfully dropped fat and improved health using these principles.
- Many clients saw significant fat loss in 16-24 weeks.
- Body recomposition (losing fat while building muscle) may not always result in scale weight loss but improves appearance drastically.

---

### Final Notes:

- Free meal plans and recipes (21 options) with exact macro breakdowns are available for download.
- Encourages realistic, sustainable habits rather than quick fixes.
- The program prioritizes mental fitness, proper caloric deficits, muscle-building, cardio, and recovery.
- For those ready to commit seriously, Dr. Diamonds offers a selective coaching program with a medical and science-backed approach.

---

### Summary:

**The fastest way to reduce body fat from 30% to 10% involves:**

- Developing strong mental discipline and clear motivation.
- Creating a scientifically calculated calorie deficit without starving.
- Maximizing NEAT and smart formal cardio (Zone 2).
- Building muscle with a structured resistance training plan.
- Prioritizing quality sleep and recovery.
- Measuring hormones and metabolic health, especially if over 30, to fix underlying issues.
- Following a personalized, evidence-based approach with medical oversight if needed.

---

If you want, I can also help distill this into a shorter quick-reference guide!

so according to this guy

how do you lose weight without losing muscle

According to Dr. Michael Diamonds in the video, to lose weight **without losing muscle**, you should focus on the following key points:

### 1. **Maintain a Proper Protein Intake**
- Consume about **1 gram of protein per pound of your body weight** daily.
- Adequate protein supports muscle retention and repair during fat loss.
- Eating enough protein ensures that when you’re in a calorie deficit, your body uses fat for energy rather than breaking down muscle.

### 2. **Create a Controlled Caloric Deficit**
- Don’t starve yourself; instead, create a moderate deficit (around **500 calories less than your maintenance**).
- This allows consistent fat loss while preserving muscle.
- Avoid extreme calorie restriction, which often leads to muscle loss.

### 3. **Include Resistance Training (Muscle Building)**
- Train each muscle group **twice a week**, with **10-20 sets per muscle group weekly**.
- Focus on quality muscle contractions, progressive overload (increasing weight or reps), and good form.
- Resistance training signals your body to maintain muscle mass even as you lose fat.

### 4. **Avoid Excessive Cardio That Burns Muscle**
- Prefer **Zone 2 cardio** (heart rate 130-140 bpm) which burns fat efficiently and spares muscle.
- Incorporate more **non-exercise activity (NEAT)** like walking rather than long, intense cardio sessions.
- Excessive or high-intensity cardio can burn glycogen and muscle protein if not managed properly.

### 5. **Prioritize Sleep and Recovery**
- Aim for at least **7-9 hours** of quality sleep.
- Good sleep supports hormone production (testosterone, growth hormone), which helps muscle retention and fat loss.
- Recovery helps prevent muscle breakdown and allows for better performance in training.

---

### Summary:

**To lose fat but keep muscle:**

- Eat enough protein (1g per lb body weight).
- Maintain a moderate calorie deficit (~500 cal/day).
- Do structured resistance training to build/maintain muscle.
- Use moderate, fat-burning cardio and increase daily non-exercise movement.
- Get quality sleep and manage stress.

This combined approach promotes fat loss while preserving or even increasing muscle mass during your transformation.

could you explain the protein intake in terms of grams and kilos

Certainly! To translate the protein intake recommendation into grams per kilogram (kg) of body weight:

- **Dr. Michael Diamonds recommends about 1 gram of protein per pound of body weight**.

Since 1 pound (lb) ≈ 0.4536 kilograms (kg), this is approximately:

### Protein intake in grams per kilogram:
\[
1 \text{ gram per pound} \approx \frac{1}{0.4536} = 2.2 \text{ grams per kilogram}
\]

---

### So the guideline is:
- **About 2.2 grams of protein per kilogram of your body weight daily**.

---

### Examples:
- For someone weighing **70 kg**:
  \[
  70 \times 2.2 = 154 \text{ grams of protein per day}
  \]
- For someone weighing **90 kg**:
  \[
  90 \times 2.2 = 198 \text{ grams of protein per day}
  \]

---

### Summary:
- Aim for roughly **2.2 grams of protein per kg of body weight each day** to preserve muscle while losing fat according to Dr. Diamonds's advice.

If you want, I can also help you figure out protein needs for your exact weight!

is that total body weight or lean

Dr. Michael Diamonds’ recommendation of **about 1 gram of protein per pound (or ~2.2 grams per kilogram)** is generally based on **total body weight**, not just lean body mass.

---

### Why total body weight?  
- It’s a simple, practical guideline that works well for most people, especially when starting a fat loss phase.
- Using total body weight ensures sufficient protein intake even for those with higher fat percentages, helping preserve muscle during a calorie deficit.

---

### When might you consider lean body mass (LBM) instead?  
- For very overweight or obese individuals, calculating protein based on **lean body mass** can be more precise.
- This adjusts protein needs more specifically to the actual muscle mass, avoiding excessive protein intake.

---

### How to estimate protein based on lean body mass?  
- **Lean body mass = Total body weight × (1 - body fat percentage)**
- Protein intake = **1.8 to 2.2 grams per kg of lean body mass**

---

### Example:  
- Person weighs 100 kg, at 30% body fat → Lean body mass = 100 × (1 - 0.30) = 70 kg  
- Protein intake range: 70 × 1.8 to 2.2 = 126 to 154 grams/day

---

### Summary:  
- **Dr. Diamonds uses total body weight for simplicity and broad applicability.**  
- If you want a more tailored approach, especially with high body fat, protein based on **lean body mass** is more precise.

---

Let me know if you want help calculating your protein intake based on either method!

if i'm 101 kg at 23 percent body fat

what percent body fat would i go to if i don't lose muscle and reach 97 kilos

Let's calculate your new body fat percentage if you reduce your weight from 101 kg to 97 kg **without losing any muscle**.

---

### Given:
- Current weight = 101 kg  
- Current body fat = 23%  
- Target weight = 97 kg  
- Muscle mass stays the same (no muscle loss)

---

### Step 1: Calculate Lean Body Mass (LBM)

Lean Body Mass = Total Weight × (1 – Body Fat %)

\[
LBM = 101 \times (1 - 0.23) = 101 \times 0.77 = 77.77 \, \text{kg}
\]

You have **about 77.77 kg of lean mass**.

---

### Step 2: Calculate new body fat percentage at 97 kg assuming no muscle loss

If muscle is preserved, your lean mass stays the same = 77.77 kg.

New Body Fat Mass = Total Weight – Lean Body Mass

\[
\text{Fat mass at 97 kg} = 97 - 77.77 = 19.23 \, \text{kg}
\]

---

### Step 3: Calculate new body fat percentage

\[
\text{New body fat %} = \frac{\text{Fat mass}}{\text{Total weight}} \times 100 = \frac{19.23}{97} \times 100 \approx 19.83\%
\]

---

### **Result:**

If you lose weight from 101 kg to 97 kg **without losing any muscle**, your body fat percentage would drop from **23% to approximately 19.8%**.

---

Let me know if you want any other calculations or help with your fat loss plan!

what would my weight have to be to reach 15

To find what your weight would need to be to reach **15% body fat** while maintaining your current lean body mass (i.e., no muscle loss), we can work backward using your lean mass.

---

### Given:
- Lean body mass (LBM) = 77.77 kg (from previous calculation)  
- Target body fat percentage = 15%  

---

### Formula:

\[
\text{Target Weight} = \frac{\text{Lean Body Mass}}{1 - \text{Target Body Fat Percentage}}
\]

\[
= \frac{77.77}{1 - 0.15} = \frac{77.77}{0.85} \approx 91.5 \, \text{kg}
\]

---

### **Answer:**

To reach **15% body fat** without losing muscle, your weight would need to be approximately **91.5 kg**.

---

If you want, I can help you calculate the required calorie deficit or timeline for your goal.