Dr. Mike Israetel holds a PhD in Sport Physiology and is currently the Head Science Consultant for Renaissance Periodization. Mike was formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, where he taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition, and Exercise, Nutrition and Behavior. He has worked as a consultant on sports nutrition to the U.S. Olympic Training Site in Johnson City, TN and has been an invited speaker at numerous scientific and performance/health conferences, including nutritional seminars at the U.S. Olympic Training Center in Lake Placid, NY. A co-founder of Renaissance Periodization, Mike has coached numerous athletes and busy professionals in both diet and weight training. Originally from Moscow, Russia, Mike is a competitive bodybuilder and Brazilian Jiu Jitsu grappler.

In this podcast, Mike and I discuss fat loss for bodybuilding. Some of the things we discuss are:

(03:20): How big of a deficit do you usually recommend during a fat loss fase?

(13:30): How would you adjust training volume and intensity when diet fatigue starts to build up?

(24:30): What is the longest you recommend people running a fat loss fase before they take a break?

(38:00): Fasted cardio is popular amongst bodybuilders. Do you think they provide any benefits?

(46:20): What strategies do you recommend to keep hunger in check?

(53:40): Are there any supplements that can be of benefit when trying to lose bodyfat?

(57:00): What is the take home message?


  1. Your intro has improved in the sense that the volume contrast between the intro and the actual interview has leveled off a bit. Your old intro (the one with the loud sound of the chromosomes replicating) was super loud in comparison to the interviews. Thanks for all that you do!

  2. Ok next level question. What about heavy load body weight weighted basic exercise like in strength wars they we're doing +185 lb weighted dips. I don't remember how many they had to do but if you're training like that how is this not beneficial for everything talked about all around as all together?????

    I started doing weighted body weight stuff and when I do isolated lifts or focus on 1 area I feel as if I'm just stronger all around and gain extra reps by a lot maybe even due to a stronger core enabling a little sturdier and maybe heavier deadlift ??

  3. Not hating on the guy, but he had a poor conditioning on his first bodybuilding show. I would rather listen to a less scientific person with a solid track record, like Chris Aceto, John Meadows or Hany Rambod.

  4. "You can't take breaks in the shaft." – Dr. Mike Israetel

    All of this info is super helpful as I'm in the middle of maintenance as I type this! Thanks for the awesome interview!

  5. +1 on the DNP usage. You can only lose fat so fast and there comes a point when a 2000kcal/day deficit just isn't going to help you. To offset the lethargy and intense cravings, you almost have to stack it with ephedrine. It's a great combo if you have a lot of fat to lose, but I've ultimately found it to be a losing battle once you're already lean.

  6. I didn't even notice the scratching until you mentioned it. Btw, nobody cares about the quality of the sound. The content is what we care about and your content is superb so don't worry about sound quality.

  7. Great interview! In contrast to what you both seem to be advocating here, Michael Matthews and a number of other (drug-free) trainers would strongly disagree with the idea that one should switch to higher reps/lower weight when dieting, arguing that taking weight off the bar when in a caloric deficit is a recipe for muscle loss. What does the actual evidence say about this? I'm currently dieting, so any information on this topic would be most appreciated!

  8. One thing Mike says wrong that I find applies to many people is that just eating low fat foods can drive your hunger and cravings crazy. Fats satiate and calm me at night for less calories than stuffing myself with bunch of fruits and vegetables

  9. I'm at a crossroads with this fat loss thing, I'm 50 pounds overweight, I have about a year of training with weights and as a consequence I have made some muscle and strength gains in the gym; sometimes I do a little cardio during the week, but I'm just sick tired of being fat.
    The matter is: I don't know if I should drop the weights and focus on really intense ;ong cardio sessions in order to shed these pounds quickly, take a diet break and then lift again to improve my aesthetics or keep weight lifting and lower my calories dramatically.
    I have been getting better at dieting and now I think that I've got the hang of calories and macros completely, currently just maintaining my actual weight.
    I'm 5'7", 214 pounds 27 years old male; trying to get the more aesthetic kinda bodybuilder lean physique, I don't take hard PED's only creatine (nothing against them, but they're so expensive and I would not know how to do them properly without really messing my system).
    If the english is not very good, my aplogies, not a native speaker.

  10. I had listened to how carbs were correlated to gaining of weight and for the most part to keep away from carbs, at the same time had at no time contemplated utilizing them to trim inches away. The number one concept behind the 4 cycle fat loss treatment is used to teach your whole body to melt fat for energy in place of carbohydrate. https://tinyurl.com/y92nuszy


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