Nutrition and Training with Mike Dolce and Coach Zahabi




hello everyone welcome to the Tristar gym Channel I have the great Mike don't you here with me today thank you all who sent in your questions we're gonna jump right in it I got all your questions here I'm doing the top ranked questions first and the top number one question you guys liked the most was protein or carbs immediately after workout for building muscle what's the best thing to ingest after working out protein or carbs if you want to build muscle Mike easy answer so here's what you want to do pre and intra workout that's before the workout starts and during the workout you want to be sipping on a grass-fed whey protein isolate so the amino acids are already in the bloodstream immediately post-workout that's where you want to hit those carbohydrate source what we like to do is we like white jasmine rice as they go to all natural carbohydrate source we tend to stay away from those core powders and whatnot due to digestibility so we have the the Jasmine white rice and what we'll even do I have a little coffee grinder being grinded we'll take the Jasmine white rice we'll blend it down put that in the coconut water a few blueberries blend it up into a shake and bang that how much jasmine rice let's see what 7170 half to three-quarters of a cup post worked out in 45 minutes later you want a well-balanced meal usually we'll do a chicken breast a lean meat we stay away from the fat again within that 60 minutes post-workout fat slows digestion so we'll do like a little bit of chicken breast six ounces of chicken and we'll do another cup of white rice amazing next question this one's from Blue Dog everyone says that the client of Johny Hendricks was because of the Sadiq Hussein but I can't help but notice it's right around the time he stopped working with you well now John Johnny after you fought George doesn't look the same yeah I agree and me personally what I think and I thank you for forgiving me that that credit I think Johnny never refocused his goals I know Johnny's goal from the time I story worked with him before the Jon Fitch fight was to fight the great George st. Pierre and defeat the great George st. Pierre after that fight after losing that split decision I think Johnny never reset his goals he never refocused and you saw a pretty large decline in his his training he had you know I want to say lackluster performances but he had a varied performing spectrum and I just don't think he ever reset his goals I did actually leave Johnny not long after so after the Robie to fight is when I stopped working with mr. Hendricks and then from there you can see I think an even greater decline I just think he'd never reset his goals interesting mm-hmm next one here is from Sarah Sarah asks ketogenic diet versus it intermittent fasting the differences between the two and which one do you prefer in life what neither neither here's the thing so the ketogenic diet and intermittent fasting they're both exclusionary diets focused on calorie deprivation we don't want to be doing that what we do is we can so can you explain what ketogenic for those of them No sure ketogenic so that now there's the two different things that ketogenic diet is a diet that only allows you to eat 20 grams of carbohydrates or less per day and the inference is that you will actually attain the metabolic state of ketosis but that's not true most of the ketogenic diets on the market are flawed they are fraudulent simply because you will not attain the metabolic state of ketosis therefore you're simply following a low or a very low carbohydrate diet which is not ideal for the average healthy adult definitely not ideal for any sort of athlete I don't care if you're training three days a week in the gym you do not want to be following a ketogenic diet nor will you attain the metabolic state of ketosis so we wipe that off the table we talk about a card controlled diet you want to be eating the right carbs at the right time to fuel your body for the next bout of exertion whether it's you know MMA training over at Tristar gym whether you're lifting weights with your strength coach or you're just going through your average day picking up your kids and going grocery shopping we need that stored glucose stored glycogen in the muscle and in the lever liver to be expressed as glucose later on them today now glycogen is site-specific it's much more readily available than ketones these free-flowing ketones that is not the ideal energy source and I'll take that further the body actually has a built-in hack it's called gluconeogenesis when you're eating a very low carbohydrate diet the body will have a need for glucose so what happens inside the liver the body will start to convert protein via amino acids into glucose that shows that our body prefers glucose and it knows that glucose is the primary the most efficient fuel source that being said we don't do keto none of my athletes have ever done keto and you know respectfully our athletes are always in shape they're always on weight and they always look like they could walk onto a bodybuilding competition states so whether you want to be lean whether you want to live long whether you want to perform at world-class levels we need those carbohydrates but it's the right carbs no synthetic chemicals no processed cars now intermittent fasting again and I said this a year ago when keto came out those who followed we what we do our system the ketogenic diet was simply a calorie reduction diet you're eating the same basic calories that you are – the carbohydrates so you dip into this calorie deficit that's why people lose weight at first and then what happens is the body composition ratio starts to shift we see yeah I've lost weight but I still look the same or I look worse skinny fat syndrome sets in and now you're no longer hitting personal records in the gym you don't have the energy to perform and this is where the supplement companies come in and they start selling these exitus products it makes no sense that you have to take an exogenous synthetic chemical to replace the energy that you would have gotten from a whole food source what we say is earth pro nutrients or Whole Foods have sustained all of life on the planet since the dawn of time it never makes sense to me why would you why you would resort to a synthetic chemical and exogenous product a processed product in order to replace what was naturally here so intermittent fasting again it's just shutting that calorie window making us eat less total cowards again falling deeper into a calorie deficit now the big craze is a six hour fueling window I'm a 202 pounds no way I can take in my 3,200 total calories per day in six hours and have proper digestive efficiency what does that mean that means if I'm taking in 1200 calories per meal 1600 calories over two meals my body cannot digest absorb and utilize those calories therefore I'm going to fullness just not just into a calorie deficit but a micronutrient deficit and that's where the whole body falls apart we focus on micro nutrient density before we ever talk about macros macros or protein carbs and fats I hope that helps I know I went a little long there but I think we need some context that's perfect ketogenic you don't like ketogenic diet no intamin fasting is no good no good next question here is from youqi youqi asks this is a great question because it follows up on on the on the first on the previous one sure what carbs would you recommend for athletes and fat loss so carbs are the best carbs for athletes and fat loss is a great question simpler we'll just talk about athlete carbs so quinoa is one of our favorite carbs white potatoes sweet potato are great carps steel-cut oats and or Oprah and or great carbs don't forget green vegetables and fresh fruit contain carbohydrates whether it's 1 2 3 or 4 grams per serving per cup you still add that up over you know 4 or 6 meals per day you're getting 4 grams of carbohydrates from your broccoli or asparagus times 4 or 5 meals per day you're hitting 16 and 20 grams of carbs just from that green vegetable all of a sudden you've bounced out you're no longer considered keto one cup of blueberries is 21 grams of carbohydrates approximately one cup of blueberries you're no longer keto nobody can say that a cup of blueberries is unhealthy for you except for the keto crowd low carb crab unfortunately so plant-based food sources are amazing form of carbohydrate and that does include keynote so quinoa amaranth white rice black white rice wild rice white potato sweet potato those are all great carb sources but we need to think about the timing and we need to think about the quantity we typically eat about half cup servings multiple times throughout the day except the largest serving would be immediately upon rising or your first workout we do a fasted form of Lists we call it low intensity steady-state cardiovascular activity while fasted which is in the absence of insulin after that we have our breakfast ball oats and berries and nuts and seeds it's a carbohydrate bump it's a fiber bump it's a protein bump it's essential fat bump you're getting a lot of good nutrition to sustain you throughout the rest of the day and then post-workout like we said with the Jasmine of white rice immediately after the workout and then 45 minutes later again those are the biggest bumps per day when trying to get lean and all you need to do is simply pull those carbohydrates from your last one or two late night meals to improve growth hormone production while you sleep seven and a half to nine hours that's when the body's really going to start to the net metabolites no carbs in the lower part as well still eat veggies but we stay away from those more complex carbs we will have we'll do like a veggie omelet one of our favorites you know you want to go to bed you want to get lean veggies peppers and onions and spinach and mushrooms and just you know kale and broccoli chopped up two or three whole eggs you're ready to roll so you do a lot of eggs ooh how do we do typically two to four eggs a day depending on body weight so would be about maybe a dozen or so eggs per week maximum so it's not a lot of eggs but it's consistent mm-hmm next question is from FPA eating every two hours or eating a few big meals a day does it really matter it matters based upon digestive efficiency though so you know people talk about the thermodynamics and you know how the body actually metabolizes that the food and food is it is essentially a calorie is a measure of heat right so they talk about just heat and energy expenditure and then we can go deeper to that but I'll bore you on this channel what you want to focus on is what can my body digest that's what we focus on we eat every two to four hours based upon activity what am i repairing from and what am i pre fueling for that's the way that we look at our foods and I don't care about breakfast lunch and dinner or snacks and pre workouts and post workouts I don't care about any of that all we care about is fuel am i repairing what do I need to replace from what I just did exam a really hard high-intensity Sprinter sparring session I need to have vital micronutrients available to start to replenish the damage that we just did so the body can start to repair and rebuild and also pre fueling for the next two to four hours of expenditure what do I need what energy sources do I need a veil but what do I need a amino-acids available to start rebuilding that muscle tissue but we're also thinking 24 and 48 hours into the future to have none of those nutrients readily available also so it's based upon the individual but then again I like a minimum of a four time per day feeding session and they say they debate the pain what's better at three or six meals per day it's the blend every two to four hours based up your activity that's the ideal we don't do template programs every human is different everyone's physiology is different everyone's schedule is different so we say every two to four hours based upon activity all right Marko Radl Marko Rado asks what should a fighter eat in the last five days of a weight cut and what advice do you have for after the weigh-in meal what so after he weighs in what's the best thing to consume great so what is a fighter eat the last 5 days going into a weight cut it's the same foods you've been eating the last three weeks hopefully in the last 3 months hopefully it's basically the same foods or weight cut starts 52 weeks before competition we want lean healthy athletes year-round there is no offseason when it comes to health the year the healthier you are the easier the weight cut becomes and what we simply do the last 5 days we're just managing electrolytes hopefully we're not changing calories at all we're not dropping or reducing calories at all it makes no sense to me why we should go into a calorie deprivation caloric deprivation on the eve of the most important athletic competition of your life why should you be suffering and such at a low weak point where you have to perform that you have to perform the next day so if that makes no sense what we can simply do is we can focus on digestive efficiency making sure that we're actually clear the foods that we need and what we typically do let's say like a Moore's law peptic who's taking in approximately 2,000 calories per day as a featherweight what we simply do is we start spreading his meals out even farther instead of him having let's say 5 meals per day we move it to 6 then to 7 then to 8 meals per day so now smaller meals that are able to be digested more efficiently if ablism goes up metabolism goes up we clear that food matter and then we play with the electrolytes sodium potassium calcium we really start to focus on the interplay which is really sodium potassium we do not sodium deplete what we do is we play with the ratio of sodium to potassium which allows the athletes to lose water so easily but then we build it right back up which is your next question post weigh and what's most important we back out of the lanes the same way that we pull into the way it's its fluids its electrolyte dense fluids again we're getting those electrolytes back in with proper fluid we don't start eating pizzas and pastas and all these crazy synthetic chemicals which makes no sense we do no Quirino Pedialyte no sports drinks that's respectfully and I hope I don't affect any sponsors that's not what you need to do not my sponsor but truly we put the same ingredients back into the body that the body's been eating the entire time in the camp anyway because they're recognize the digestive enzymes know what to do with them and essentially that comes down to water clean purified water with electrolytes or electrolytes sea salt citric acid from from fresh squeezed lemon we get our sugar from raw local honey that's ideal that goes into our first you know maybe three or four liters even of water and then we start to introduce fresh fruit and they easy to digest complex more complex carbohydrate sources like white rice and we slowly as the digestive system turns on we start to build out we pay attention every 15 minutes to what our athletes doing when they're urinating how much they your name what the color of the urine is when their first bowel movement is as the digestive system becomes more efficient is how we start to load the body and rehydrate back up again amazing let me see here what do you do to alleviate muscle pain after workouts soreness after workouts sometimes workouts create soreness what's the best way to combat that well you want to make sure that you're warming up properly you want to take the time to do a proper warm-up we like dynamic warm-ups so you do a dynamic warmup to get the body and that's kind of instead of static stretching which is just holding dynamic warm-up is is is kind of bouncing the muscle through its complete range increasing elasticity then we roll into a sports specific athletic warmup this whole thing takes maybe 15 minutes then you start scaling into your training for the day and then we warm down coming out of the positions that we were in we will focus on focus on excuse me some mobility work and then we've warmed down the body to a full cooldown I like a cold tub immersion if possible or even a cold shower right after the workout a lot of electrolyte enhance water to make sure you have the proper electrolytes available most athletes miss this they drink water water water water with no electrolytes and that becomes dehydrating so you have to understand the electrolyte component is necessary to adequately hydrated them added water you drink is not good unless you have the proper electrolyte ratio massage once or twice a week it possible infrared sauna and once or twice twice a week if possible cold water immersion almost after every workout is great but also taking the time to walk out in the sunshine and then this sounds a little odd metaphysical maybe but you know looking at the blue sky breathing the air letting the Sun fall in your face allowing the body to start to come down and mentally you've relaxed lower the stress level lower the stress level that's exactly what it is absolutely Mike Goldberg asks why does Kim even have such a hard time cutting weight oh I could I could talk on many ways and I could be very very critical and I'm not going to be I'm gonna be respectful it makes no sense to me why khabib has had so many problems I think there's a severe flaw in his system I'm in doing that and athlete being hospitalized going into the most important athletic event of their career makes absolutely no sense it's the extreme level of unprofessionalism two part contract make weight fight right so you don't know adhere to one of those parts the contract it's unprofessional I don't know for sure I'm not behind the scenes but I would say that there was this massive mistake a big flaw in that system and unfortunately his health suffered to hear the stories is really scary but I don't know for sure so I can't say this is a great question okay this one is from Dennis yes what is the best for breakfast what is the best thing to eat for breakfast before training and how many hours before but how many hours before training should you have your breakfast so you're working on in the morning let's say you're working on 11 a.m. or 10 a.m. you know how many hours before should you have your breakfast and what breakfast should you the great question part of our morning ritual what we try to get most of our clients to do whether it's pro athlete or just regular layperson is to get up and move their body in some sort of way so we wake up we start to hydrate with room-temperature water then we want to move the body get the blood flowing a little bit also start to engage the mind I like to go for a walk and we suggest going for a walk we're bipedal organisms as human beings getting out and walking outdoors it possible is ideal this also is called list what I said earlier low intensity steady-state cardiovascular activity has been proven to oxidize a greater level of gender-specific stored body fat the stubborn body fat in the absence of insulin so what does that mean that means approximately between 100 110 beats per minute we're working at a rate that we're still in the aerobic threshold we haven't switched over into the glycolytic threshold which is now the body starts to pull glycogen we don't want to pull glycogen because now we're no longer burning body fat you see in the treadmills it says 130 to 150 or so is the ideal fat burning zone that's completely flawed that's wrong we want to keep that much lower out of pace in which that you can talk or sing the entire time we try and get our client make some phone calls you know sing on your iPod whatever it is walking in that pace then we come home and we have what we call our breakfast bowl that would be oats that would be berries that would be chia seeds and hemp seeds and cinnamon maybe some sort of almond butter or peanut butter coconut flakes maybe that's when your first carbohydrate dump comes in knowing that you're gonna be training later on that day and we want and eat more of those vital macro nutrients supported by a wide array of micronutrients now the best time would be approximately 60 to 120 minutes before that training session based upon your own individual physiology how well does this food digest for you for me that's right about 90 minutes about 90 minutes it takes for me to fully digest my breakfast bowl which is about 800 or so calories one of my biggest meals of the day but it digests very efficiently same thing with Mirsad and Mirsad were here from her side so he's easy to talk about he'll have his breakfast bowl somewhere about 90 minutes or so before training so you eat it the first 30 minutes you feel just a little tadpole you feel satisfied 60 minutes or so do you feel normal 90 minutes you're almost on you get hungry again and I like to train and I like our athletes to Train feeling just a little bit hungry that means that the blood flows no longer in the digestive system now the blood flow is usable again to support and fuel those working muscles and that's the big mistake athletes eat to suit to training while the blood pools to the summit because blood is primary to digestion it's no longer available to feel light-headed you feel like it's so we're sitting over eating before practice is a huge mistake it's better to the underfed than overfed now if you fall into that aisle it's a short you need a little bit maybe you have a blood sugar sensitivity what will do is they eat a whole orange just simple sugar and I'll perk you up immediately and maybe a quarter to a third of an avocado that avocado gives you a slow sustained form of energy it improves satiety so you don't feel really hungry and you get the simple sugar to keep the body working and that will get you through a good 60 or 90 minute training session great question that was a good question how's it going here's a dangerous question she'd be very careful a very dangerous question here your gums you might get a death threat so be careful I get them all the time believe me they're not crazy what is your opinion on the vegan slash vegetarian diet but that is a good question and it could be dangerous but I'm glad to be answering because 90% of my diet is plant-based 90% of the food that we suggest is plant-based I'm a 200-pound guy I eat four ounces of meat at any given sitting no more so I see people eating six and eight and 12 ounces of meat this carnivore died that's all me died that makes no sense meat to me simply it's an amino acid all right it's like them you know respected like the Terminator when I see food I see what the micro nutrition is I see the breakdown for me to eat more than 4 ounces of any animal product makes no sense because 4 ounces of steak is 20 to 30 grams of protein on my plate I'm gonna have another 20 to 30 grams of plant-based proteins there's no reason for me to be eating more than 40 to 60 grams of protein at any given meal most people discount the amount of amino acids protein essentially that comes from plant-based sources and we focus on complementary proteins from plant-based sources so you need two or three different types of plant-based sources to come up with a complete array of essential amino acids we make sure we have three or four or five different plant-based sources on our plate on every meal and just a little bit of protein two or three eggs at any given meal is is ideal for me four ounces of steak or chicken chicken or fish is ideal for me and we usually we have half of our meals are completely plant-based no animal proteins now I'm a medium savage I'm not saying I'm a vegan but I know the the power of plant-based sources again they're Earthcare nutrients and then if you do eat animal sources we always suggest getting wild-caught that would be ideal from a health perspective from an ecological perspective philosophically I would say that's a better perspective you don't want these animals that are suffering you don't want to be a part of that so try and find a local hunter or co-op that you can actually throw them a few hundred dollars and they'd be happy to bring you some wild cloth generally though too much flesh food you'll feel sluggish you feel sluggish the bodies we're not made to break down that much flesh at one time no matter what these hats said people in North America you could weigh too much meat yeah like it's ridiculous the amount of meat people eat you'll feel so much better if you minimize your meat like for three to four ounces a deck of cards maximum especially if you're training this we eat a big stick and you go train you're gonna feel sluggish you're gonna have a great workout no and us it's gonna slow you down we leave the world of heart disease we leave the world all cause mortality we leave the warm and lifestyle related illness there is a direct correlation absolutely Kevin asks if you have to eat just five vegetables for the rest of your life what would they be I don't like these questions I don't like these just wondered one other that's can't limit what we say is we eat a wide variety of local organic earth grown sources so whatever's local in your geographic region whatever's in season right now that's what you want to be eating every grocery store I go to I know the name of my produce manager I know the name of my butcher I know the name of the fishmonger and I Dave what's up man what's fresh today what just came in this morning what still has dirt dripping off of it that's what I want to eat what did you watch wild what just came off the dock and that's what I'm buying today that's how we make the menus in my house I don't just say well today I have to eat salmon I'm gonna go get the frozen salmon no there's there's you know maybe wild-caught line caught tuna at our butcher today that's the one a time point so whatever's as local whatever's natural whatever's in season whatever is the least molested by man that's the one you want to be consuming you want fresh and you want variety that's why the wider line is my top five no there's no top five no all right next one here is what foods favorite HGH and testosterone thanks for us thanks Mike that's from Petrus what foods favor HGH so if you want to know what you want to eat a you want to optimize your testosterone levels okay and it's not gonna be food actually it's gonna be lifestyle sleep is gonna be one of the most important sleeping seven and a half to nine hours per night that allows your body to produce the maximum amount of of hormones that you can whether it's testosterone and/or growth hormone depending on your age and you know your physical makeup the next one is training intensity does matter you want to trade at very high intensities for very short bursts when we suggest high intensity training no more than 45 minutes you can train a whole baby featuring super hard for 45 minutes or over more than 45 minutes you're probably not training hard enough a little warm-up a little cool down but the meteor training that's about maximum minimizing stress is huge we all neglect this pay your bills on time give your wife a hug and a kiss when she's not expecting it hold the door for strangers smile and say hello that's a big big factor most people neglect shut off politics and TV and all that nonsense open a book minimize that stress internal external stress in your life those are the bigger air is much bigger than food and then I'm gonna suppose I'm gonna assume that you're eating a diet that is very rich in Earth Pro nutrients with wide variety you'll be fine with that awesome does coffee help or worsen athletic performance why don't you take a sip of my help you feel mirth ready coffee helps co-op helps most people as long as you don't have a sensitivity to coffee some people do it makes them just hyperstimulated which takes them out of that performance zone now caffeine will take away the coffee their caffeine caffeine itself has been shown to be in here – Jenna Kate it has been shown to increase performance at a specific dose I don't have the milligram per kilogram of body weight in my mind right now to share with you guys but it certainly does typically one to two cups of coffee within 90 to 180 minutes before athletic competition will improve your output in most athletic competitions even cognitive events it's a banned substance even in competition there is a threshold for caffeine right here we go the answer that already we get a lot of the same questions so I got a yeah can't sleep after training too late host training meal diet change suggestions meal prior to training recommendations so he's can after training he has trouble sleeping yeah is it his food or is he's probably training too close to bedtime you're too stimulated too close to bedtime and we would try and change that if you can you can try and push back your bedtime if you can what we do in my house is we shut off all the overhead lights when the Sun Goes Down we turn on floor lamp so we have a very low wattage of our floor lamps we start lighting candles in our house and we shut off all the lights that we can there's no external electronic stimulation through our house once the Sun Goes Down that we're not hippies were very you know modern error humans but at the same time I understand this sleep cycle and how important it is so we shut up those overhead lights we start setting the toe in our home to fall asleep and we start creating rituals that's when book time comes in mommy and daddy and my kids we all start grabbing our books and we you know read independently we read together that's what we kind of do a little arts and crafts work we put on our jammies and we slowly shut down this is just my personal experience to share with you now one thing that I does help if we get a lot of you know self-talk in our brain what I found to be very effective for myself for our athletes and we have a lot of high net worth clients also with a lot on their mind what I do is I've seen Seinfeld the series like you know a million times you know just is why we all have our TV show or a movie that you've seen a million times so what I do is I take one of my earbuds I put the earbud in in my top gear I lay on my pillow here but in the top here I put on like episode one of Seinfeld and I turn I put my phone down so I can't see it on my table next to my bed and I turned the volume down so low I can just barely hear I don't have to strain to hear it but I know every word I know every scene I know when Jerry walks in the room and Kramer bust through the door and I'm in my mind I'm visualizing and picturing that I'm typically asleep within the first scene every single time and I'll only switch episodes when I've watched a complete episode what happens I'll stay in the same episode for a month or so at a time and what that does it shuts all of my internal self-talk I've tried this with athletes like chase Arden and Vitor Belfort some of these other guys for these high wire brains it helps us small sleep like a baby it shuts off that self-talk I also sleep like I sleep with I get audio book or documentary I have to distract my mind or else I sit there and I'm thinking I'm thinking you shouldn't fall asleep I find this a very good suggestion what is the biggest nutritional sin that people ignore Dorian oh there's so many I would say the the exclusionary diets are a big scary one for me the keto diet the Atkins diet the if it sits in a macro diet the intermittent fasting died the Paleo diet where we start excluding vital micronutrients when we start excluding whole groups of micronutrient dense foods is a bad thing going to deepen the calorie deficit in order to lose weight now we're not taking into consideration body composition I don't care what you weigh I care what you contain that's the most important thing and I think relying too much on processed foods and synthetic chemicals instead of eating whole foods we really want you at leats are great but I would care about athletes I care about humans I care about the biological organism in front of me and we want to fuel them as such we want to fuel them too because our cells are constantly dying and replicating so as we think I would say what type of materials do we need on the job site we want to keep putting the right vital nutrients of the highest quality on that job site constantly so as those cells go through that whole life cycle there's higher quality micronutrients vital nutrients available for them that's what we need to be focused on not counting macros and all that stuff okay then the question I want to ask you is oh mmm and we're gonna wrap it up this is been half an hour already oh wow let me see yeah it's been half an hour so thank you Mike sure um what are the top supplements what are the top supplements guys are on the road or guys who were you know they can't go to the market and shop the most perfect foods you know I find that me when I'm rundown that's when I reached for my supplements I I I me person how I handle it I eat is it like you said fresh in season I try to I try to get this much variety and as friends much fresh food as possible but sometimes I'm kind of like I'm working on everything I'm feeling a little bit sluggish I'm feeling like like the recovery is a little bit lagging behind and the way I think about it is I'm missing something I've depleted some nutrient I don't know what it is I reach out for my all my uterus my a my I make a cocktail I make like a smoothie I put all sorts of stuff and I immediately start to feel better I don't know if it's psychological but I don't know I don't take my supplements every day I take them when I feel rundown and I think amino acids especially amino acids for me is if I have to pick up the thermal and supplements will be amino acids I'm not trying to promote any brands out there anything but amino acids fish oil I don't take them every day but when I need it man I reach out for it and for me it does the trick I mean the license in a smoothie I put greens blueberries I drink that the next day the same day I feel better yeah what do you what do you think other supplements we always will so we always reach for hopefully first and I'm glad you said smoothie so it's a whole food smoothie that you're adding on top of what we try and do is we try and get our blood work done every 12 weeks maximum like no more than 12 weeks ago so we can identify deficiencies with all of our athletes we can't prescribe supplements unless we know where the deficiency might be and we first try and fulfill or fill those deficiency through whole food sources I know there's a calcium magnesium iron phosphorus deficiency that we can actually prescribe whole foods to fill that up and it wouldn't likely be through a whole food smoothie 1 to 2 per day I mean we have a few good ones that we actually use so I would go there I would start looking for those whole food smoothies not juice it's not cold-pressed juices because those are just you know really tasty sugar a post-workout yeah no fiber no food matter we want that food matter from their vitamin d3 is and I were chronically deficient in vitamin d3 I that's one of the few supplements I do take I take 10,000 IU's of vitamin d3 per day but that's due to getting my own blood work done and analyzed and I started increasing my vitamin D dense food and I noticed that was always in the low end of normal I live in Las Vegas my shirt saw half a year in the sunshine I'm still vitamin deficient vitamin D deficient that's when I started to supplement something also is helpful more for longevity is like a ubiquinol it's a coke q10 we should all think about that as soon as especially once you're like 30 years or older start thinking about a ubiquinol it's a the more enhanced version of a coq10 which is good an additional vitamin C for general immunity is a good concept to have amino acid because impart is your training you know how man how hard Faraz training is always in the gym and training here his training and he's working out when he's not training other athletes so he's always pushing that hard grind that's where amino acids would come in but for amino acids what I would do first is I would go to a chia seed or hemp seed in your whole food smoothie which again falls into the earth prone category very very dense in amino acids or protein where we don't have to rely on more processed or even sin chemicals because that becomes a fine line there's some good ones out there but very few a minority percentage of good supplements out there supplement companies out there we always want to fall in the hole food first a very wide variety inside that smoothie lots of lots of greens lots of color lots of you know fruits also you said with blueberries and lemon we want to have parsley 1/2 celery want to have cucumber we want kale we are going to have chard we have a spinach if we can whatever is fresh local natural organic and we want to have those seeds hemp seeds and chia seeds and ground flax seed mix and then maybe a little bit of coconut oil in there and you know blueberries of course and blackberries whatever we can mix in that's ideal once we're pumping that with regularity we're gonna be a pretty damn awesome and then if we can identify those deficiencies that's that's where the blood work comes in you'll start to notice trends after three months six months twelve months you realize geez I'm always running low in iron why is that we pull back we look at your diet first and we can see you all you hardly eat red meat and we'll just use that because that's easy you know then sorts of iron and then we can start to add supplemental forms well I don't eat red meat because of religion or ethics or something else then we can look at supplemental forms to replace that but we always go whole food first blood work second analyze the blood work and then we can start to fill in those holes from there what about calories and calories out so we see okay Whole Foods fresh and in season as much variety of the highest density a nutritional high density foods yeah well what about calories in calories out who should we worry about calories in calories often when you're eating whole foods earth your nutrients this is a hard concept for a lot of the fitness experts to understand the human body actually self regulates when you're eating Whole Foods it's really hard to eat too many calories from whole food sources it's hard to get fed up hopefully I don't know any and I've tried I can't eat enough Whole Foods and with the biggest complaint we have with most of our diets is I can't finish all this food and that's a good thing because it's real food its whole food its micro Vario that's food for very phil and that's what the human body wants so it's very hard so there's a self-regulating mechanism on them I use the doughnut in the Apple analogy one medium regular doughnut has 100 calories one medium regular has 100 calories how many people will sent you two three four just regular medium plain doughnuts obey ruler how many we can agree of you can use five apples nobody read grams of fiber it's too much nobody will you'll feel full it feel full right away so that's a great analogy right there and the sugar is released much slower this insulin the reaction up to the body is much more attained than a doughnut I don't know spike your insulin right away that's right and then when you eat the doughnut it's very nutrient deficient so the body starts craving is your hunger you are the Apple you're good you're fine so that you know I does that answer the question it does but there are a few whole foods that I would say can get you in a little bit of trouble like for instance I think I think 80% of the food whole foods out there you can't get that off them yeah however like for instance like dates honey water maybe like pineapple I think those high sugar maybe not so much but they think what dates you can you can gain weight honey especially to like if you're a honey guy like I'm a honey guy yeah I find that honey is what it could be you can have raw whole honey and you can you because it's so sugar dense there's no fiber you could potentially possibly I mean if you stay reasonable with your diet if you're if you're if you don't get obsessed with one sugary food that's all even enough whole food you're fine as long as you have that variety and you don't go off balance somehow you know because at the end of the day of Whole Foods natural foods they'll never make you fat in my opinion and unless you do something extreme with that diet you start processing them like some you could you could blend the food in a way you can blend Whole Foods in a way that could potentially you know bust through a the the regular amount of calories you should have sure but if you're actually eating the whole food and for your body to break that down and process it it takes so much you know it's so fibrous it's so because it's so whole your body won't get such a dense amount of sugar yeah and it's hard if you can do that in an individual meal but once you spread it out to multiple meals multiple days it's harder to keep overeating Whole Foods now with honey that's a great point a tablespoon use a tablespoon and if that's good for you find is that a good level sweetness for you and then we have to be accountable and we call mindful eating we're mindful of well why am i eating the honey I'm eating the honey because I like a little bit of sugar I like the sweetness but so I like the the immune enhancing effect of raw local honey that's a great thing for immunity for most people there are some minor allergies to some people so be careful with that being said like dates typically dates two to three dates that's all we really need two to three days twenty to thirty grams of carbohydrates I have huge fan of dates I love my figs in here right now but only two or three a time and I also mediate that with some sort of fat source so when I do have a sugar I pair it with a fat source which lowers that insulin output so I have a handful of macadamia nuts and two or three dates I get done eating that and what we talk in handfuls quite a bit too I don't like the hard measurements it gets too restrictive on people a handful of dates a handful of spinach a handful of fruit you think in terms of handfuls handful fruit is an apple or an orange handful of dates that's you know it's two three four dates maybe health in your hand it's not a lot unless you're intentionally being a glutton and this is where accountability comes in we have to be mindful we have to be accountable you know coach for us can't be leaning over your shoulder yelling at me nor can I or anybody else out there it comes in it's you you have to be the one who's accountable for your losses and for your success because ultimately that's what it's about it's you it's what are you doing all the great at best information in the world is available but what are you gonna do with it same thing comes down to food what am i doing two or three dates a little bit of nuts on the side eat it a little bit of water I'm good that's gonna get you 60 to 90 minutes of beautiful energy and then we eat again another handful and a handful another 60 to 90 minutes and that's where our eat every two to four hours based upon activity comes in it's all mindful eating so we don't count calories here we focus on nutrient quality which is a massive part of what we do with our system and very principle based because every person listening right now has a different lifestyle different stress schedule on different goals different physical makeup but following these principles like the laws of the universe they're they're pretty much set in stone and you can follow those and be mindful and be accountable to yourself help and fitness and performance is is very very easy to unlock and then the minutia the last 10% those are the only ones that need to be focused on truly counting calories and paying attention to macros and looking into you know pre and post-workout mechanisms and things like that but those are just the tip of the spear and only for a few weeks out of their year so you get a guy like there like a George say Pierre or LeBron James or you know the world's greatest athletes they don't have to be so ultra dogmatic 365 days a year it's really when they're peaking do they get that crazy and most people listening most fans of of YouTube and everything else they only think that they have to be living like that they think 365 days they have to be in that crazy hyper we're peaking mentality which is wrong they've actually turned that sphere that's the the the the pyramid upside down so just being more mindful being more relaxed with your food and following simple principles is the way to do it mmm Mike thanks so much man if they want to reach out to you they want to follow your material it's something I what's the best way people can can get more of your nutritional philosophies I appreciate it you can go to the Dolce diet calm you have over 1,000 free articles on our site we also have an online nutrition and diet or nutrition and exercise program completely personalized for you every meal every ingredient every recipe every workout set rep with video tutorials it's a very comprehensive program but it's personalized to you the individual we have a very in-depth onboarding process you tell us everything about you and we have a sophisticated algorithm that my team of registered dieticians and internet you know web experts have created to make sure you may specialize personal experience and then my team has air available to answer any question dieticians on staff certified trainers on staff to support you Instagram is always huge I do a free live Instagram every single day we try and put as much free content out there as possible to help you guys start moving forward well that's what it's what's your Instagram Instagram is at the Dolce guy everywhere just at the Dolce Twitter Instagram everywhere that's where we are awesome guys I'm gonna put that in the description for you all Mike thank you so much don't forget guys mike has a 100% success rate all his fighters make weight 100% never one field weigh-in so he knows his stuff guys I'm tell you I wouldn't bring you anybody who doesn't know his stuff so if you guys follow Mike Dolce and follow the rules you will get lean you will get ripped you will make weight I recommend his his material 100% Mike thank you again coach super appreciate and now we got a bounce thank you guys and see all the next episode all right guys thank you Bonjour Mon immaculate to say Sri Yantra now the Sprinter prevent Raza Shirazi food let's test a majority of the free Cochrane she is yet st Lexington see the mainstreamer univille the relish muscular Khursheed st v Macario server commodities when you train a lot you get tight the best way to lose up your muscle is the tempeh hi I'm Joe Sevilla and using the temptin machine after my training to help me

Have any Question or Comment?

48 comments on “Nutrition and Training with Mike Dolce and Coach Zahabi

Isn’t getting sore for beginners?

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Man nutrition can be complicated sheesh

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Do Lockhart and Dolce have any major disagreements of philosophy regarding nutrition
That's my question.

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your a freaking beast dolce n zhiabis a machine

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Bro thank u for this 👏

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Hi gly carbs for after ….fast acting

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Watched the first 10 mins and was banging my head against the wall. So out of touch on research on carbs and keto and insulin. God save us from such garbage

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This dude is a walking Bodybuilding.com article.
Nothing but Bro Science.

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Man thanks for your channel.

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I think intermittent fasting would be good for me. Either way, I have problems with food so I really need to get this under control! I often over eat every day. I need to stick with a certain type of food for a while and lose my gut while I’m learning and getting more variety. Eggs, vegetables, a little bit of lean meat, small amount of fruit, etc. I like oatmeal with fruit/seeds/nuts in there with mct oil .

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How is intermittent fasting exclusion diet?

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Awesome! thank you so much for this vid. Started hs wrestling two weeks ago and this is great advice, and shows how little amateur trainers know about optimal exercise specs.

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Thank you for sharing this with us. Very inspiring, very helpful info. Thank you very much.

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Thank you for the information

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I have to agree with another viewer that this is one of the best interviews I've listened to on training and nutrition. Ultimately you have to find what works for you but great information none the less.

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"Hold the door for strangers, smile and say hello" thats just creepy and will most likely give you more stress from rude people lol

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It would be awesome if you could just slow down to be taken a bit more seriously

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Jesus Christ… I’ve learned so much from this 😅😅😅

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GSP is on intermittent fasting, he said on JRE he is even more focused than before.

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Mike dolce is a steroid user with a bloated face

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You took steroids and now you have to eat allot to keep that muscles…real honest people want to be lean with abs so keto works best for us at a caloric deficit losing weight

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This is all biochem talk here: It’s a bit misleading to say a Keto diet is a calorie restrictive diet, Mike. Sure you are restricting a type of calorie, so you are technically correct. Ketogenic is carb restricted, but carbs offer fewer calories anyways, so if anything your calories go up. You’re just starving your body of glucose, and forcing it to metabolize fatty acids. Once you establish ketosis you will have tons more energy, more sharp/focused/alert. U generate way more atp from fatty acid metabolism than from glucose (160+ vs 32). Your brain can't metabolize fatty acids, so ketones are formed and that’s what fuels your brain. If u wanna know more about the biological perspective, read this https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1217938/pdf/8973539.pdf

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Too much substansiated evidence in favour of the positive effects of intermittent fasting. I've been doing a 16/8 routine for 3 months, working out 5 days a week (hard) and feel the best I ever have!

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Lol so did thiago alves loose focus the same time hendrix

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Everyone on Keto are fat fucks I’ve noticed. More chubby buff i mean

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I think he doesn’t like keto,because he trains athletes, it’s a different story for us average joes, we can do keto and have enough good energy, even Kevin lee ufc fighter does keto and el cucuy I think 💪😎💪😎

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So many keto heads in the comments lol if you are looking for Healthy Nutrition then please check Dr Joel Fuhrman. Firas considers him the best nutritionist.

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That look that Dolce gets when you talk healthy lifestyle 😀

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I wouldnt call honey a 'whole food'

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Dolce isn’t qualified enough to speak on Keto. Caloric deficit is not required for Keto. Same calories, macro ratios change. Dom D’Agostino would wreck Dolce on Keto science.

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What if you train later in the night, say 8:30 would carbs after the gym still be a good idea?

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Eat some fresh cadaver, a little fresh dêad animal.

Protein is a myth.
Your body CREATES protein.

His opinion on pre/during/post workout nutrition can only come from someone who never tried to benefit from eating līve flesh.

Eating līve, clean, sterile, organic, food verse eating dêad animals, makes so much more sense to increase ones life performance.

Let’s eat the menstrual period of the local chickens.

Good proof is how his athletes look later in life, will tell this tale.

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How come we only know about the nutritionists from MMA and no other sports?

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according to the intermittent fasting theory, your body activates it's rest & digest mechanisms when you stop eating. your body also releases growth hormones and repairs your body while it's not eating. when you eat, it breaks the fasting cycle and that's what makes you fat. i dont agree that intermittent fasting is bad.

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I am confused.. they are speaking about consuming whole foods but they give the athletes Jasmine white rice? And they don't have complex carbs ? Can anyone clear this up for me ?

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All plants are complete proteins, I cant believe this myth from the 1970s still exists today

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I discovered you because of Muhammad Hijab. Thanks for the inspirational words.

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He talked well about veganism, eating meat isn't healthy and horrible for the environment. But you should rather youse a plant based protein than a grass fed whey protein. Dairy isn't healthy either for you

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You can't gain weight by eating apples because they are catabolic, it takes the body more energy to digest than it gains. This is very well known.

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Ketosis is a state you need to get Into once or twice a month ..for good health ..definitely not ideal for performance

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Hugely informative, thank you for sharing

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When he said 170 he was thinking about Rory/GSP bet

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That was amazing. Thank you. Very dens rich in knowledge youtube clip.

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Out of curiosity, what is MD's educational background? I remember him from the ultimate fighter show. Did he get a degree or degrees in nutrition before that? After? Or did he simply dedicate himself to doing as much research as possible on his own?

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