# How I Lost Over Half My Body Fat Source: https://www.youtube.com/watch?v=S8UfefiAwD8 Recap page: https://rapidrecap.app/video/S8UfefiAwD8 Generated: 2025-12-31T17:35:19.463+00:00 --- ## 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. ![Screenshot at 00:04: The creator introduces his transformation by displaying his initial body fat percentage \(15.6%\) next to a future, highly defined physique \(6.0%\).](https://ss.rapidrecap.app/screens/S8UfefiAwD8/00-00-04.jpg) **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. ## Detailed Analysis The creator details his successful body recomposition and fat loss journey spanning from late May to mid-December 2025, resulting in a drop from 15.6% to 6.0% body fat, losing 13.8 lbs total weight and 23.5 lbs of pure fat while gaining 9.7 lbs of lean tissue. His diet during the fat loss phase averaged 2800 calories, maintained by eating high protein (320g daily) and maintaining moderate-to-high activity (10,000 steps daily). He intentionally kept his TRT dosage at 150mg/week but introduced Tirzepatide and Retatrutide, which he claims significantly eased hunger and visceral fat loss with minimal side effects, allowing him to maintain a consistent 700-ish daily calorie deficit. His training employed an 8-day split (Pull, Legs, Push, Rest cycle repeated) where most exercises were kept in the 10-15 rep range, with progressions involving adding 2.5-5lbs or one rep per week. For isolation work like lateral raises, he used lighter weights for higher reps (20 reps) to manage joint stress. He emphasizes that consistency in diet and training beats relying on extreme measures or high doses of performance-enhancing drugs, noting his current androgen load was significantly lower than in previous phases. He also details his deload strategy, which involves short, reactive deloads (1 day rest, 1 day light full-body, 1 day rest) taken every 4-6 weeks or when fatigue dictates, rather than a fixed schedule. Finally, he promotes the RP Diet Coach App as an excellent tool for tracking progress and managing nutrition. ### Initial Fat Loss Results (May 13 to Dec 12, 2025) - Lost 13.8lbs total weight and 23.5lbs fat - Fat dropped from 15.6% to 6.0% - Gained 9.7lbs of lean mass ### Recomp Phase (Late May to Mid-August) - Ramped up training, ate high protein diet at maintenance calories (~2800 kcal average), maintained 150mg TRT dose. ### Fat Loss Diet Macros - Average 2800 kcal daily deficit (~700 kcal/day), 320g protein, 265g carbs, 50g fats. ### Resistance Training Split (8-Day) - 3 back moves, 1 delt move with myorep matches, 1 myorep giant set of biceps, 1 myorep giant set of arms - Legs: Abs warm-up, 1 quad, 1 ham, 1 glute exercise (no glute isolation, glutes get quad work like lunges/barbarians). ### Relative Efforts and Progressions - Started most mesos at 3 RIR, adding 2.5-5lbs or a rep per week, aiming for 0-2 RIR before deloading. ### Cardio/Activity - Maintained 10k steps average daily, supplemented by walking while talking on the phone or listening to podcasts/lectures. ### My Deload Style - Reactive deloads every 4-6 weeks, consisting of 1 day rest, 1 day full body ultra light work, 1 day rest, then back to work, which works well for him. ![Screenshot at 00:01: Creator introducing the video and holding his DEXA scan results.](https://ss.rapidrecap.app/screens/S8UfefiAwD8/00-00-01.jpg) ![Screenshot at 00:11: Creator lying on the DEXA scan machine for the initial scan.](https://ss.rapidrecap.app/screens/S8UfefiAwD8/00-00-11.jpg) ![Screenshot at 00:42: Close-up of the May 13th DEXA results showing 235.82lbs and 15.6% fat.](https://ss.rapidrecap.app/screens/S8UfefiAwD8/00-00-42.jpg) ![Screenshot at 01:00: Creator sitting at his desk summarizing the transformation, with a graphic panel ready for notes.](https://ss.rapidrecap.app/screens/S8UfefiAwD8/00-01-00.jpg) ![Screenshot at 01:18: Graphic overlay showing a YouTube thumbnail for a video about his previous surgery, titled 'THIS WAS HELL'.](https://ss.rapidrecap.app/screens/S8UfefiAwD8/00-01-18.jpg)