How I Lost Over Half My Body Fat

Quick Overview

The creator lost over half of his body fat (dropping from 15.6% to 6.0%) in about five months by implementing a disciplined diet averaging 2800 calories with high protein, consistent resistance training using an 8-day split, and utilizing specialized compounds like Tirzepatide and Retatrutide to manage hunger and visceral fat loss while maintaining muscle mass.

Key Points: The creator lost 13.8 lbs of total weight and dropped his body fat percentage from 15.6% to 6.0% between May and December 2025. The fat loss phase involved a consistent diet averaging 2800 calories (with higher days up to 3000 kcal) and high protein intake (320g daily), maintaining a 700-ish daily calorie deficit. Resistance training utilized an 8-day split (Pull, Legs, Push, Rest cycle repeated) with most moves in the 10-15 rep range, progressing by adding 2.5-5lbs or one rep weekly. The creator used compounds like Tirzepatide and Retatrutide, which helped manage hunger and visceral fat loss while preserving muscle, noting his androgen load was significantly lower than during previous phases. Cardiovascular activity was maintained at a consistent 10,000 steps average daily, often achieved through walking while on calls or listening to educational content. He avoided planned deloads, opting instead for a reactive deload style (1 day rest, 1 day light full-body work, 1 day rest, back to work) when fatigue accumulated, typically every 3-4 weeks. The key takeaway is that consistency in diet (high protein, moderate deficit, high activity) combined with strategic resistance training yielded excellent results without relying on extremely harsh dieting or excessive drug use.

Context: The video features the creator, Dr. Mike, detailing his body recomposition and subsequent fat loss journey following a surgery. He compares his body composition results from a DEXA scan taken on May 13, 2025 (15.6% body fat at 235.82 lbs) to a subsequent scan on December 12, 2025 (6.0% body fat at 222 lbs), showcasing dramatic physical transformation over roughly seven months.