Transcription
If I only had 3 weeks to get shredded, this is exactly what I would do. It's going to be the step-by-step, no BS way. You have a holiday coming up, maybe a photo shoot, a wedding, some important event, a situation that may require you to be shirtless. But I have to say this right now, warning, this is going to be simple, but not easy. And it's not sustainable long term. I call this my in case of emergency break glass method. We want to get in and get out. It's a great way to start your journey. And it's five simple steps and each method gets progressively harder than the next.
My name is Dr. Michael Diamonds. I'm a medical doctor. I am a pro bodybuilder natural and I've done this myself prepping for shows, photo shoots, holidays coming up. And I know this works under special circumstances because I've done this plenty with a lot of my clients at Sculpt by Science. For example, uh actor and YouTube star Daniel Thrasher. Listen to what he had to say about this.
"I reached out to Dr. Michael Diamonds and Sculpt by Science and I said, 'Hey, I need help. I'm on a show. I I got to slim down fast. I have a shirtless scene. Uh, can you help me?' And he did. And I was able to lose like 7 lbs in a healthy way. I was actually eating more food than I think I had ever eaten before. But as with some level of sorcery and science ingenuity, I was able to drop weight. And I felt really confident on the day uh that I shot that shirtless scene."
And at the end of the video, you will be able to do the exact same and get shredded fast. So, let's not waste time and dive straight in. I'm actually going to start with the hardest step and then we'll go to step two, which in my opinion is the most valuable, but I highly recommend you watch till the end.
Break glass number one. This is not easy. So, let's start here. Now, the body follows the mind and it's never the other way around. Do you agree? To build an extraordinary body, your mind must be extraordinary. You must mentally lock in and to do that it starts with one thing and that one thing is a decision. Now the word decision is derived from the Latin word dicheree meaning literally to cut off to cut off all other options to burn all the bridges around you and to make a true decision. All you need is discipline to honor it. And in my decade of coaching I've coached thousands of high performers. And this is what I tell them before we work together. And I'm going to tell you today I'm going to say it to you. You are actually extremely disciplined contrary to what you believe. You show up on time to work. You do what's asked of you. You leave when you're supposed to. At home, you show up for your family. When someone needs something from you, you're there. So, here's my question. At what point will you do as you're told, but by you? At what point will you finally show up for yourself? So, for your body to follow your mind, you must establish your word as law. No ifs, no buts, no may. From today, right after watching this video, you are the king or the queen of your mind. And when you decide something, it happens. That's discipline. That's self-mastery. It's the ability to follow through on your own conscious demands.
Now, let me show you how to use this and lose pounds of fat day by day. But before I do, I want to know from you. Do you guys agree with that? That you need to be mentally locked in to finally get the body of your dreams. And if yes, what was that turning point for you mentally? Was it a breakup? Your kids maybe made a comment or maybe you just weren't feeling comfortable in your clothes.
Break glass method two. This is going to be how to lose one lb of fat per meal. And I'm going to show you how to do it. Now, us scientists burned fat and we discovered that to burn a pound of fat, it's 3,500 calories. And if we divide that by 7 days in a week, that's actually equivalent to 500 calorie deficit. So that's where you've heard that number before. It's 3,500 a pound of fat divided by seven days a week. I'm going to show you how to do that. Eating spaghetti bolognese every single day. Not a smaller portion, not a sad bowl, the same size, the same meal every day. So, here's the math. And I can't even tell which one is the real one or not. A standard bowl of spaghetti bolognese, this one in my hand, is 1,491 calories. The same bowl, the same sauce, and the same beef. Same portion. I did everything the exact same. But this one has conjac noodles. The same bowl has, wait for it, 659 calories less. 832 calories gone from one swap in one meal. But it has conjac. And the conjac saves you calories. And actually, this conjac works against fat storage. Now, conjac is actually made out of something called gluccomin. Gluccomin is a soluble fiber that absorbs water and it expands in your stomach fast. This will blunt insulin and it keeps you full for hours and your body isn't just eating fewer calories. With this, it's even absorbing them fewer. So, this is not a trick. This is physiology and this is the principle. High volume, almost zero calories. And that's why I call it glass calories. foods so low in calories, so high in volume that they're practically transparent. And conjac noodles, conjac rice, sugar-free Jell-O, watermelon. I'm going to show you the entire diet. So, just keep watching. And this is going to be what you need to be eating to get shredded. And I know these work because making these simple switches allowed me to go from 30% to 10% body fat five times over. So, this is the method. I did this with Kunter and he dropped 63 lb. I did this with Brian, dropped 45 lb. Annabal dropped 16 pounds. Same massive plates of food, but a deeper deficit, burning more than a pound of fat a week.
So, here's the framework. Here's the actual diet. I want you to calculate your glass calories. So, for males, I want you to take your body weight in pounds, multiply it by 13, and those are your calories. So, counterter when he started was at 250 lb, and I multiply by 13 as an example, 3,250. Brian at 212 lb multiplied by 13 2756. Annabelle 160 lb, 1,920 calories. For this video, I'm going to build you a 2,000 glass calorie diet. Men and women both can lose fat on this. So, I want you to follow this diet. And if your number came out higher, just copy this exact portion. So, 2,000 calories. The breakdown of that is going to be 200 protein, 200 g of carbs, and 47 g of fat. Basically, what I did is I gave 40% of the total calories towards protein, 40% to carbs, and then 20% towards fats. Four meals. And before I show you them, you see what a big difference 2,000 calories can make. Because most people are always shocked that they're actually undereating, suffering for no reason.
So, meal number one, I want you to have a protein shake with watermelon. 418 calories, 36.7 g of protein, 61 carb, 5.7 g of fat. That's one scoop of ghost whey with 250 mls of low-fat milk, and 600 g of watermelon. And now, I know that sounds like a mountain of food because it is. But watermelon is only 92% water. That entire 600 g is only 180 calories. You're starting your day on a full stomach with a protein shake to fuel your muscles under 420 calories. Now we have the morning handled and for ladies I don't want you to be fasting.
Meal number two is the cognac bolognese that I just showed you and the macros you're seeing on the screen. Now you already know this one. Same bowl that you get. Same as the ones you get in an Italian restaurant, but the big difference is we're using our secret weapon, the gluccomin, the conjac noodles, keeping your insulin low and keeping your body fat at bay and even helping you burn fat faster. Now, this meal alone can do the heavy lifting and really put you in a caloric deficit every single day.
Meal three is going to be Dr. Mike's tacos with four tortilla wraps, 350 g of chicken breast, cherry tomatoes. We can add some 50% less ketchup in there, some mustard, some pickles. And I'm telling you right now, that taco you're seeing on your screen, those four wraps is better than Taco Bell. I will bet you that.
And then meal number four is going to be Jell-O. I call it yogurt. It is no sugar Jell-O with some Greek yogurt for your gut and berries that are antioxidants and anti-inflammatories. And that's your 2,000 calorie deficit. And if you're thinking, Dr. Mike, won't this get boring? And the answer is yes. And that's the point. Boring will build your body. You're not here to be entertained with food. We have a 3we deadline. So this is also how I want you to progress with your calories as you go through this week by week, right? And I'm going to decrease them each and every single week. So, at week one, copy this exact same diet. Lock it in. Don't touch it. Stay here for the week. Week number two, I want you to go to 1,900 calories, I want you to cut the watermelon in half, going from 600 g to 300. That removes 100 calories, 25 g of carbs. Week three, 1,800 calories. In week three, I want you to completely remove the watermelon. And the only thing that's changed is the piece of fruit. Your tacos are still there. The fruits are still there. Everything is still there.
And before I go to glass method number three, I'm sorry for what I'm about to say, but I promise you that you'll be happy that I did. If you follow everything I say in this video on your own, you'll see amazing progress. But if you have been a man or a woman in your 30s, 40s, and 50s, you've tried everything. You've seen doctors, you've maybe tried the GLPs, all the crazy stuff that they're recommending today, and none of that worked. I have built the most incredible team that are experts in fat loss are experts in longevity medical doctors and I've spent my last 6 years of my life building it. It has been my dream and that is Sculpt by Science. If you're a business owner, if you're an entrepreneur, if you're a busy professional for men and women, we have a woman's division and you want a guaranteed result. I highly recommend that you work with me and my team because we will build out the entire process so you can get results like Annabelle so you can get results like counter so that you can get results like the Dabbert family. The entire family went through sculpt by science. The reason I say I'm sorry is that it is premium but I wanted to build something that works and that was done by the best. So if you want to work with me and my team it is the first link in the description. But let's move on.
Break glass method number three. I call it the lock and key method. Now, let me share something with you. For fat to be released, what actually releases the fat isn't the caloric deficit. The caloric deficit is the first domino falling. What actually does release fat cells out of your fat is something called kakolamines. And those kakolamines are broken down into epinephrine and norepinephrine. And those kakolamines happen when you establish a caloric deficit. That is what I call the key, right? And this is why it's important to establish a deficit is so that we can have catakolamines attacking fat cells. And at the same time, what's usually a lock for fat is going to be insulin. Cuz insulin's job is to take all the food in your bloodstream and put it into the right organs so it can feed the organs. And when insulin is high, no fat loss is happening. And this is why I call it the lock. If your insulin is too high, constantly elevated, you won't lose any weight. So this is a method that I want to share with you. I call it 120 fasting. This is the protocol. One day in the week, a 24-hour fast, let's say on a Sunday, 8:00 p.m. last meal. You go to bed, you wake up in the morning, let's say at 8:00 a.m. 8 hours, you've already been fasting. And all I want you to do is simply skip your breakfast. I want you to skip your lunch and then have your next meal at dinner again. And voila, you're in 24 hours. And why I called it the lock and key method is that when you fast, amazing things happen. Kakolamines are released in high surges which functions as the key and alone with that you can establish a one pound fat loss because essentially you've not put any calories in but at the same time the lock which is insulin cuz you've not put any food in you've kept it low and this is how you improve your insulin sensitivity. This is how you make your body sensitive to insulin and that when food comes in your body puts it to use instead of it lingering around and being stored as fat. So, I want you to do 124-hour fast. And then the rest of the week, I want you to do the classic 168 fasting, right? And why I call it 120 fasting is because we have 24 hours. And then 16 hours of fasting times 6 days a week comes to 96. 96 + 24 120. And that's just the fat loss. But I haven't even told you that your body will start eating up and releasing broken cells. This is called autophagy. This is amazing for recovery. What will also happen is your brain will start functioning even better because what will happen is your body will produce something called BDNF. Brain derived neurotrophic factor. You're essentially putting more fertilizer in your brain. Your synapses in the mind will work so much faster. Your gut will improve cuz you're finally giving it a break. And if you do the lock and key method, it will help you get shredded in those three weeks. So do that protocol for the next 3 weeks.
Now, let's move into break glass number four, the secret cardio method. I have coached over 2,000 busy professionals, and when we hit 15,000 steps, your body starts melting fat off because 10,000 steps roughly burns about 250 calories. However, when you get to 15,000, we're burning nearly 500 calories a day. And remember, 500 * 7 is 3,500 calories. So already from glass method number two, you're losing a pound. From your lock and key method, from doing a 24-hour fast, on that day, you can lose a pound. And then on top of that, we're doing 15,000 steps. Your fat has no other option but to burn. And this is why I feel so confident with this. Now again, I told you warning. This is a good way to get your routine started. Do it for 3 weeks and then get out. And this is why many people love working with us at Scalp by Science. If you have different conditions, take pay attention to that. You must be a healthy individual. I don't want you being you shouldn't do this if you're pregnant. You shouldn't do this if you have kidney or liver issues. Consult your medical doctor. I am not yours. But I highly recommend getting 15,000 steps. And then if you want to accelerate even more to do two to three sessions of zone 2 cardio for 30 minutes in a week. So let's say you do Monday, Wednesday, Friday of zone 2 cardio. What that means is I want you to get on a stairmaster. I want you to get on there for 30 minutes on Monday, Wednesday, and Friday and get to your heart rate between 120 to 140 beats per minute. That is the optimal fat loss zone. And at that point, you will get to your MFO, your maximal fat oxidation point with three two to three sessions of zone 2 cardio.
And then finally, break glass number four. All these things can raise your cortisol. It can bring your stress levels up. And the way I describe cortisol is like anti-testosterone. Now that is a oversimplification but we know testosterone boosts metabolism, builds muscle and it also burns fat. However, cortisol does the opposite. It slows down your metabolism. It actually stores fat and it even breaks down muscle as a source of energy. So, it's so important that we keep our cortisol low. How do we do this? It is going to be through sleep. When your body's resting, this is the peak moment that your body is bringing down cortisol. We need a minimum of 7 hours worth of sleep. And this is the protocol. When you wake up in the morning, I want you to get to a window if you live in an apartment or go outside and your eyes will reset your body's internal clock. There's actually a point in your eyes that resets your circadian rhythm. It will then trigger in about 16 hours from that point for you to start feeling sleepy again. This is actually the first point of getting into a good sleeping routine so that when you get to the night time, your eyes are burning and you're like, "Wow, I cannot wait to put my head on the bed." Then we follow the 10 321 10 hours before bed. No more caffeine. And even if you think, "Hey, I sleep fine with caffeine." Caffeine won't allow you to get into those deeper points of sleep, into our deep sleep and REM sleep, which is when our cortisol comes down, when all our hormones, growth hormone, testosterone is increasing. Coffee won't allow you to do that. So 10 hours before bed, no caffeine. So if you have a 10 p.m. bedtime, that means 12:00 midday, I tell my clients 11:59 is your last cup of coffee. Phenito, then we go into 3 hours. 10 3 2 1 3 we stop eating food. You don't want to be in bed and your entire gut is still working. You want every system of your body to be switched off. So 3 hours before bed, no more food. So if your bedtime is 10:00 p.m., 7:00 p.m. is your last meal. 2 hours before bed, no liquids. We don't want to be waking up at 2 a.m., 3:00 a.m., and I know a lot of you guys are to go to the bathroom because you're peeing. Something I tell my clients this, frontload your water. Drink one to two lers of your water in the first half of the day so that you're not so thirsty in the second half. And this way, you're not going to drink all of your liquids in the evening and then being wake and then waking up cuz you need to the bathroom. And then one means no more screens. We don't want stressful emails. We don't want stressful messages. We don't want the blue light confusing our mind cuz blue light, the same light that comes from the sun can confuse our mind and tell us, "Hey, it's still sunny outside." And this is why maybe some of you who are working late at night don't feel sleepy because the lights from your computer, from your phone are telling you, hey, it's actually daytime outside. So, 1 hour before bed minimum, no more screens. And that's going to be the foundational phase of you bringing down your cortisol. And the way I describe it too is cortisol is the wall between you and your goals. And the lower we can bring the wall, the faster you can get shredded in 3 weeks. And that is my in case of emergency break glass method. It's worked for all of my clients. I am going to be in the comments for the next 78 hours. I will answer all of your questions because I want you to be successful. I want you to get shredded before summer. But if you want to work with me and my team and you want to work with doctors, you want a guaranteed result. Yes, we are a premium service, but we guarantee the result. We're very proud of what we do. It is the first link in the description. But I highly recommend you watch this video next. This entire playlist is all of our clients experiences working with us at Sculpt by Science. Take a watch. Let me know what you think. I'll see you in the next one. And keep putting one foot in front of the other, especially when you don't feel like it.