Tag: muscle gain

Question

Hey Mike – Love your cookbook! Great recipes and have been enjoying them for about 8 months now. I’m down 25 pounds from 190 to 165! I’m starting to get back to a focus on building muscle and I know by now that you are against calorie counting, but everything I’ve read says I need a caloric surplus to build muscle. So, it seems I need to know/track these numbers in some way, right? I’m sure you get a ton of emails, but I’ve done a ton of reading and feel more confused than ever. Any insight/guidance/suggestions would be hugely appreciated. Thanks in advance, Mike.
-Kevin D.

Answer

Kevin,
First, congratulations on changing your life!!! A weight loss of 25 pounds is a huge accomplishment and a testament to your character. Much respect to you, my frined.
As to your question of now adding lean function muscle to your newly lean physique, this is a question I get often and recently answered on my podcast, The Mike Dolce Show.
Since I have a few minutes, let me offer you a personalized answer.
Muscle gain is as much a product of external stimuli (training) and recovery (sleep) as it is nutrition. It seems your nutrition is on point, so we won’t want to make any drastic changes. The only simple change I would suggest to your current meal plan is to add a little extra protein to each meal and double your carbohydrates every third day. Do nothing else and chart how your body reacts. If after 10 days you do not see a change in energy, strength, muscle fullness or increased numbers on the scale, I would next increase my carbs every other day and again chart my response. The last change I would make, if needed, would be to increase my protein intake to double of my current daily average.
The goal here is to add lean functional muscle, not simply body weight for the sake of body weight. If you can gain two full pounds of functional muscle per month, as a drug-free trainee, you are making incredible gains. Any more than this will often result in added bodyfat, which is pointless.
Next, I would focus on brief and intense bouts of resistence training through the performance of compound movements with strict form for approximately 8 to 12 repetitions. For mass gain, I prefer to train every other day using the following split.
MONDAY: Thighs, Calves, Abs
TUESDAY: OFF
WEDNESDAY: Chest, Triceps
THURSDAY: Back, Abs
FRIDAY: OFF
SATURDAY: Shoulders, Tris, Bi’s
SUNDAY: OFF
Last, in order to build muscle tissue, you must sleep. This is the time the body repairs and rebuilds the damage you have done in the gym. If you are not sleeping a full 7+ hours per night (I personally shoot for 9 hours) you will not grow sufficiently. So sleep!!!
That is it. My simple and easy advice to build nasty, functional muscle and take one step closer to the body of your dreams!!!

Want to ASK MIKE a question?
Email AskMike@TheDolceDiet.com

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In this episode of the Mike Dolce Show fitness podcast, Mike speaks with Cage Warriors Lightweight Champion Steven Ray.

Mike Dolce is the 2013 World MMA Awards Trainer of the Year, 2014 NJ Martial Arts Hall of Fame Inductee and 2014 Men’s Fitness Top 30 Game Changer for fitness. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Ronda Rousey, Gilbert Melendez, Vitor Belfort, Thiago Alves and more!

His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.

Three-time 212 lbs Mr. Olympia Flex Lewis talks with Mike about building muscle, getting shredded, preferred protein, pre-contest dieting, the difference between gym members and champion physiques, and he answers your questions!
For more information on Flex Lewis visit his website: Flex Lewis
READ: IFBB Pro League Athlete Flex Lewis Wins His Third Consecutive Olympia 212 Title
Mike Dolce is the 2013 World MMA Awards Trainer of the Year, 2014 NJ Martial Arts Hall of Fame Inductee and 2014 Men’s Fitness Top 30 Game Changer for fitness. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Ronda Rousey, Gilbert Melendez, Vitor Belfort, Thiago Alves and more!

His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.

The Mike Dolce Show fitness podcast answers your wellness questions! In today’s episode, Mike talks to Robb Wolfe, New York Times Best Selling author of The Paleo Solution – The Original Human Diet, and co-owner of NorCal Strength & Conditioning. Together, they answer your questions!
Mike Dolce is the 2013 World MMA Awards Trainer of the Year, 2014 NJ Martial Arts Hall of Fame Inductee and 2014 Men’s Fitness Top 30 Game Changer for fitness. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Ronda Rousey, Gilbert Melendez, Vitor Belfort, Thiago Alves and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.

7 Foods That Can Help Clean Out the Body

by Samantha Wilkinson, MS, RDN, LD

Broccoli & Kale
Based on recent studies, the cells of these veggies can actually get rid of air pollutants. So what does that mean for our bodies? Well in a clinical trial of over 300 Chinese subjects, who consumed beverages and products with these cruciferous vegetables in them, urine outputs of 2 chemical pollutants, benzene and acrolein, were exhibited. We typically inhale benzene when pumping gas, and acrolein when around smokers. With the increasing rate of pollution on our planet, we need a way to combat those harmful chemicals, which we ingest unintentionally. So have a hearty serving of broccoli or kale, your lungs and body will thank you for it.
Celery
Typically known as the “toothbrush of the colon”, celery works as a natural laxative since it’s filled with soluble fiber, which absorbs water and forms a thick, gel-like mass in the digestive tract, increasing fecal transit for excretion, thus improving digestion. A 1-cup serving of chopped, raw celery contains 1.7 grams of dietary fiber, 0.7 grams of which are soluble fiber and 1 gram is insoluble fiber. Your total dietary fiber intake should ideally be 20-to-30 percent soluble fiber. It is also packed with vitamins and minerals, most of which are antioxidants.
Avocado
These guys contain monounsaturated fatty acids and glutathione, a compound that blocks the absorption of certain fats by the intestines that cause oxidative stress (free radical damage). Monounsaturated fatty acids help to increase HDL (good) cholesterol while lowering LDL (bad) cholesterol, reducing the risk for atherosclerosis, or hardening of the arterial walls due to plaque build up.
Onion & Garlic
These plants contain flavonoids, which stimulate the production of glutathione, an antioxidant produced by the liver. As a result, onion and garlic have significant anti-bacterial and immune-boosting characteristics.
Green tea
This tea is richer in antioxidants than white, black, and oolong teas. The caffeine in green tea also gives a diuretic effect, which helps to rid the body of bloating by reducing water retention.

The Mike Dolce Show fitness podcast answers your wellness questions! In today’s episode, Mike talks about the new Dolce Diet Coaches Certification Program, BCAA’s, the best sources of plant-based protein, meal timing, eating after 7pm, how to get in fighting shape, weight maintenance, and more!
Mike Dolce is the 2013 World MMA Awards Trainer of the Year, 2014 NJ Martial Arts Hall of Fame Inductee and 2014 Men’s Fitness Top 30 Game Changer for fitness. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Ronda Rousey, Gilbert Melendez, Vitor Belfort, Thiago Alves and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.

The Mike Dolce Show fitness podcast answers your wellness questions! In today’s episode, Mike talks about how to renew your motivation, organic food choices, incorporating Dolce principles into a bodybuilding program, pre-workout snacks, using supplements to add muscle, making muscle gains through rest & recovery, creatine and more!
Mike Dolce is the 2013 World MMA Awards Trainer of the Year, 2014 NJ Martial Arts Hall of Fame Inductee and 2014 Men’s Fitness Top 30 Game Changer for fitness. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Ronda Rousey, Gilbert Melendez, Vitor Belfort, Thiago Alves and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.

The Mike Dolce Show fitness podcast answers your wellness questions! In today’s episode, Mike talks about how to get rid of belly fat, antioxidants, Vitamin C, the new Dolce Diet Certification Program, teaching kids about nutrition and more!
Mike Dolce is the 2013 World MMA Awards Trainer of the Year, 2014 NJ Martial Arts Hall of Fame Inductee and 2014 Men’s Fitness Top 30 Game Changer for fitness. As the founder of The Dolce Diet & creator of UFC FIT, Mike Dolce is known the world over for his work managing the weight cuts of UFC athletes like Johny Hendricks, Ronda Rousey, Gilbert Melendez, Vitor Belfort, Thiago Alves and more!
His #1 international best-selling books include The Dolce Diet: 3 Weeks to Shredded, The Dolce Diet: Living Lean and The Dolce Diet: Living Lean Cookbook. For more information on Mike’s books, MMA weight cuts, weight management, gaining muscle, weight loss, overall healthy living, UFC FIT and so much more, visit TheDolceDiet.com, TheMikeDolceShow.com and UFCFIT.com.

Nik “The Carny” Lentz weighed in at 145 lbs. via The Dolce Diet for his UFC Featherweight bout vs. Manny Gamburyan for Fight Night 40. The fight takes place May 10, 2014 in Cincinnati, Ohio.

Congratulations to Mike Morrall for his incredible 95-pound weight loss! Mike sent this photo to us at The Dolce Diet Facebook Page and we wanted to share his inspirational success story with you! In Mike’s own words, he says it was “All Dolce Diet.” But really, such dedication comes from Mike’s hard work, perseverance and belief in oneself. Nice work, Mike!