Fitness and nutrition can be overwhelming, especially with so much conflicting advice. Dr. Mike Israetel of RP Strength has experienced this firsthand, having made several mistakes early in his journey.
He just released a new YouTube video highlighting the 5 biggest mistakes he made early on.
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1. Dreamer Bulking: When Bigger Isn’t Always Better
In his quest to gain muscle, Dr. Mike resorted to extreme bulking, eventually reaching 270 pounds. While he gained strength and size, he also accumulated excessive body fat. This approach, often called “dreamer bulking,” came with unintended consequences: increased fat cell count, persistent hunger signaling, and lasting effects on his physique.
What to do instead:
Aim to keep body fat between 15% and 20% during bulking phases. Once you hit that threshold, implement a fat-loss phase to return to 10–15% body fat before bulking again. Gradual weight gain, around 0.5 pounds per week, ensures most of the weight is muscle, not fat.
2. Staying Overweight Too Long
Dr. Mike admitted he stayed at a higher body fat percentage for too long, assuming it would speed up muscle gain. Unfortunately, prolonged periods of high body fat can harm cardiovascular health, lower performance in the gym, and even shave years off your life.
What to do instead:
If your body fat exceeds 20–25%, it’s time for a fat-loss phase. Incorporate maintenance breaks every 8–12 weeks to preserve muscle and stay consistent. Maintaining a leaner body composition improves health, aesthetics, and workout performance over the long term.
3. Gaining Weight Too Quickly Post-Cut
After dieting, Dr. Mike would rush to gain back weight, sometimes adding up to two pounds per week. This led to rapid fat accumulation, negating the benefits of his hard-earned fat loss. He now recognizes the value of a slower, more controlled approach.
What to do instead:
After a fat-loss phase, aim to gain no more than 0.5 pounds per week. This slower pace helps ensure most of the weight gained is muscle, not fat. Structured phases with mini-cuts and maintenance breaks can also optimize long-term results.
4. Overthinking Meal Timing and Glycemic Index
Early in his fitness career, Dr. Mike obsessed over minor details like meal timing and glycemic index. He believed a 30-minute delay in eating or choosing a slightly higher-GI food could derail his progress. However, science suggests these factors are less significant than he once thought.
What to do instead:
Focus on overall daily nutrition rather than stressing over exact timing. Eating 3–6 balanced meals a day is typically sufficient for muscle growth and recovery. As for the glycemic index, mixed meals (containing protein, fats, and carbs) reduce its impact, so it’s less important than previously believed.
5. Spending on Ineffective Supplements
Like many beginners, Dr. Mike fell into the supplement trap, spending money on products like CLA (conjugated linoleic acid) and HMB (hydroxymethylbutyrate) with little to no results. Most supplements, he discovered, lack the evidence to support their claims.
What to do instead:
Stick to supplements with strong scientific backing, such as:
- Creatine for strength and muscle gains.
- Protein powders for convenient nutrition.
- Carb powders for endurance and recovery.
- Caffeine for energy and focus.
Approach new supplements with skepticism and prioritize proven options for your goals.
The Bottom Line
Dr. Mike’s mistakes offer valuable lessons for anyone navigating fitness and nutrition. By avoiding extremes, staying patient, and focusing on evidence-based practices, you can achieve better results without unnecessary setbacks.
For more in-depth guidance, check out RP Strength’s resources, which break down these concepts into simple, actionable steps. Fitness doesn’t have to be complicated—learn from others’ mistakes to build a healthier, stronger future.
