The FASTEST way to go from 30% to 10% BODY FAT

It's 2026 and I'm going to show you how to click fast forward on your transformation. 30% to 10% quickly. I've

transformation. 30% to 10% quickly. I've

done this myself five times and two of those five transformations happened in as little as 60 to 90 days. It's

sustainable and it's a science-based approach. But don't get me wrong, this

approach. But don't get me wrong, this is simple, but it's not easy. But I'm

going to give you the exact plan that you need to follow with no guesswork.

It's a formula that I created called mechanical rules. So, you can copy and

mechanical rules. So, you can copy and paste this and fast forward your transformation. These five rules I've

transformation. These five rules I've used with all of my clients, Donnie, Michael Ashley Nicholas Liz Isabelle, Harry, who even lost 100 lbs never setting a foot in the gym. Let's

not waste time and dive straight in.

Mechanical rule number one is by far the most important. Selfmastery. Here's the

most important. Selfmastery. Here's the

truth, and I had to ask myself this before it happened fast. How can you control your body if you cannot control yourself? And the body will always

yourself? And the body will always follow the mind and not the other way around. And all that selfmastery is,

around. And all that selfmastery is, it's your ability to follow through on your own commands. Your word must become law. No more negotiating with yourself.

law. No more negotiating with yourself.

No more ifs, no buts, no may. This isn't

about motivation. It's about a decision to cut off the old version of you. For

example, you're at Starbucks. You're

getting a coffee in the morning. Do you

order a Frappuccino or do you get an Americano black coffee? You're at the restaurant with your family. Do you

order a burger and fries to fit in or do you get a sirloin steak with baked potatoes? Let's take this a layer

potatoes? Let's take this a layer deeper. You need to be able to look at

deeper. You need to be able to look at yourself in the mirror and picture your other self, this empowered, stronger, more confident, intelligent version of you. And when you see that version, it's

you. And when you see that version, it's so worth it. So, this is a practical tip. Your brain is always keeping score.

tip. Your brain is always keeping score.

And the more times you do things your new self truly wants, the more it tallies them up. Are you going to follow through or are you not able to follow through? And the more you tally up this

through? And the more you tally up this score of following through, you'll notice you become a bit more confident.

You'll then notice, man, my clothes are feeling looser. And then the month after

feeling looser. And then the month after that, you see that your abs are popping through. And I want you guys take a

through. And I want you guys take a moment, write in the comments down below and tell me if you've achieved your transformation. How true was it that you

transformation. How true was it that you needed to make this mental adjustment before you saw your physique take place?

This is why revenge body is such a real thing. But share your story. I think you

thing. But share your story. I think you might be able to inspire the one person.

But remember this, your body will always follow your mind. Your body will also only hold on to fat if you don't understand this, which is mechanical rule number two. It's the genius deficit. Right now, I'm going to show

deficit. Right now, I'm going to show you a quick way to figure out how much you should be eating. Simply take your body weight and multiply it by 13 and

that's it. Example, Donnie was 215 lbs.

that's it. Example, Donnie was 215 lbs.

We multiply that by 13 and he had to eat 2795 calories. Give it a try. I'll show you

calories. Give it a try. I'll show you and prove it to you how the science works. But this is the biggest mistake I

works. But this is the biggest mistake I see people make that it's not about how much you eat, but it's also about what you eat. So, let's tackle the first

you eat. So, let's tackle the first piece of this equation without starving yourself. Going from 30% body fat to 10%

yourself. Going from 30% body fat to 10% body fat doesn't just mean eating less food. And I'm sure you know that. Let me

food. And I'm sure you know that. Let me

show you how to figure out the equation.

But it's important to understand this principle first. Now, most people think

principle first. Now, most people think that 75% of fat loss comes from exercise, but in reality, it's really about 5%.

Exercise burns way less than you think. And

that's the harsh truth that nobody wants to hear. So if exercise only burns 5%.

to hear. So if exercise only burns 5%.

Where is all the fat actually being burnt? And let me break down what we

burnt? And let me break down what we scientists call total daily energy expenditure or tde. It's a complete picture of all the calories you burn in

a day. Now most people think you only

a day. Now most people think you only burn this amount when you're digesting food. But the thermic effect of food

food. But the thermic effect of food actually burns about 10% of your calories every day. And here's the kicker. Protein burns around six times

kicker. Protein burns around six times more calories just by being digested.

More so than carbs and fats. And this is how many calories people think that they burn from just walking, shaking their legs, or maybe even fidgeting and moving

around. But the reality is your nonex

around. But the reality is your nonex exercise activity thermogenesis and your neat actually burns around 25% of your calories. This is three times more than

calories. This is three times more than working out. Things like walking more,

working out. Things like walking more, standing at your desk is massive amounts of calories and most people completely ignore it. Now this is how many calories

ignore it. Now this is how many calories people think they burn by just sleeping, breathing or just existing. But

surprisingly, this is your basal metabolic rate. It is

where most of your fat is actually burnt. Roughly around 60 to 70% of your

burnt. Roughly around 60 to 70% of your total calories. And this happens when

total calories. And this happens when you're doing absolutely nothing, just existing. So, let's tackle this first

existing. So, let's tackle this first piece of the equation without starving yourself. And this is

yourself. And this is sculptbycience.com. Let me show you

sculptbycience.com. Let me show you where to go so that you can finally calculate not only your calories but your macros and exactly what to eat. So

scroll down and you're going to find something I created so you'll know exactly how I build Donniey's macros and you can just copy it. So here at high performance tools, click on precision

macro calculator and I'm going to give you guys and use Donny's example here that allowed him to shred his fat fast and go from 30% body fat to 10%. Let me

make a note with Donnie, we did blood work. We did a lot of deep dive into his

work. We did a lot of deep dive into his health overall. So, there might be

health overall. So, there might be slight changes, but I'll explain to you.

So, Donnie, 50 years young. When we

started male, what's super cool about this is you can toggle it to pounds and Donnie started in 215 lbs. And then

what's also cool here for all my people in the US, Donnie was 6'5 in height. I

know. Very, very lucky man. And as you can see, it's calculating your macros in real time. But I'm going to show you how

real time. But I'm going to show you how to calculate yours. Now, Donnie was training between 3 to five times, but he was training five times. So, I put him at moderately active. For Donnie to maintain his weight, he's actually at

3,27. But when I like working with

3,27. But when I like working with someone in a 16week journey, this is how Donnie lost 30 lbs. Is we did a slow deficit. And listen to what he had to

deficit. And listen to what he had to say. He didn't feel hungry. One of the

say. He didn't feel hungry. One of the things that that really like stuck out to me in the beginning of this is and it's one of the reasons why I think that

this program works is it's actually a lot of food. It was it was so much food and so filling that it just made following, you know, the program and staying in the calorie deficit easy. You

know, I feel better and know that I look better than I have and when I was 25. Um

I have never been in the shape that I have been in. Incredible. I And I wish I would have found you about 20 years ago, Dr. Mike. I really do.

Dr. Mike. I really do.

So already, as you guys can see, remember when I told you his weight 215 multiplied by 13? That came out to be 2795.

Look at this. His macros 2724.

That's like maybe 50 to 75 calorie difference. Nothing much. So that math

difference. Nothing much. So that math works. But the amazing part of this is

works. But the amazing part of this is that we can also calculate Donny's amount of protein and carb intake. So

for Donnie, I wanted to have him at slightly lower protein in the beginning, but usually what I'm going to recommend is 1 g per pound of body weight. And

also the carbs were a lot more. We

needed to put more healthy fats into a system. And I had them roughly at a 45%

system. And I had them roughly at a 45% split, right? We wanted to get a lot

split, right? We wanted to get a lot more fats. We just wanted 256 carbs and

more fats. We just wanted 256 carbs and roughly 215 g. But for most of you guys, I like having my fats between 60 50 and

60 g. So 30% and 70% of your carbs in

60 g. So 30% and 70% of your carbs in your macros, this is perfect. But for

Donnie, just from our conversation diagnosing him a little bit more, I wanted him more so at that 45%. So let's

see that in action. Build Donniey's

plan. These were his macros. And let me show you exactly what he ate. Now you

see I gave him slightly less in terms of protein intake and slightly more in terms of carbs. Again these are nuances but this is a big hack. Another one we

got Donnie to eat the same food every day. This way we could reduce the

day. This way we could reduce the variables of mistakes. If you are trying to get into a routine but you keep on changing the routine every day you never get into routine. So this is exactly

what Donnie ate. He had an egg whites bagel with nut butter. Right? And these

are the exact portions so you guys can screenshot that. The snack was musli

screenshot that. The snack was musli with yogurt and fruit. And I'm just showing you the portion sizes of everything here. For lunch, we had an

everything here. For lunch, we had an English muffin with chicken. This is a staple that I personally love and you guys have seen me make it on the channel. Snack, we had nut butter and

channel. Snack, we had nut butter and veggie sticks, right? Again, more fats.

As dinner, we had fish and rice. You

guys know fish has tremendous amount of properties, especially salmon fatty fish with the DHA, the EPA. It's amazing for reducing inflammation and the white rice is a source of carbohydrates. And then

we had Greek yogurt and berries with almonds. And this is exactly what we had

almonds. And this is exactly what we had as a diet. Now, as the 16 weeks progressed, I want to show you that Donniey's plan changed slightly. We got

all the way from 2740 calories to 2,201.

So, between that, we only had to reduce 500 calories in 4 months. And you can see that his protein intake increased, his fats decreased, and his carbohydrates stayed relatively the

same. Again, at Sculpt by Science, a lot

same. Again, at Sculpt by Science, a lot of the plans we build is around the blood work. We do 100 plus biomarkers.

blood work. We do 100 plus biomarkers.

We did a DEXA scan for Donnie, and he went from 27% to 7% roughly. And again,

you can see that his plan stayed relatively the same. It was the egg whites on toast. We had Ava with rice cakes, easy chicken and rice. We had a protein shake, and then we had grilled

beef steak. But here it is, Donniey's

beef steak. But here it is, Donniey's entire plan in the flesh. Now for you guys to build your own perfect plan at sculptbycience.com

at precision macro calculator if you're watching till this point. All you need to do is go here to downloadable performance tools. You don't need to put

performance tools. You don't need to put anything in. You can just download here

anything in. You can just download here is a 21page meal recipe booklet and essentially you just take those meals and you pick them so that they can fit your macros. You now know how to

your macros. You now know how to calculate your macros. Now you have the recipe books to plug and play and just make it work for you and that's it. And

the same thing with an 8week training blueprint. This is for you guys so you

blueprint. This is for you guys so you can start your journey off. All I ask is share this with a friend. I have seen when people do a journey together, they

are so much more successful. So share

this with a friend so you guys can both go and embark on this journey so that you guys can see an amazing transformation. But now that we

transformation. But now that we understand how much to eat and what exactly to eat, it's important we figure out how to accelerate our fat loss. But

before I move on into mechanical rule number three, if you're a busy professional, you're an executive, you're a doctor, entrepreneur, you want to do your blood work, you want a team of medical doctors to handle the entire

process, and you want me to hold your hand for you to get to 10% body fat. I

invite you to apply to work with me and my team at Sculpt by Science. It is the first thing in the description. fill out

a short 4-minute application. Please do

your best because we get a high volume.

You will then be invited to book a call if you qualify and you'll be able to either speak to me or any one of my medical doctors on my team about how we work exactly. And in the event we feel

work exactly. And in the event we feel we're a good fit for each other, we will offer you the ability to work with us.

So, if you're interested, you want a guaranteed journey to 10% body fat, but not only just transforming your body, but the mind as well to make this permanent, I invite you to apply. I'll

see you on the other side. Mechanical

rule number three, the cardio accelerator. Why is it called that? If

accelerator. Why is it called that? If

you're between 160 to 200 lb, you burn around 500 calories per 10,000 steps. If

you do 10,000 steps every day in one week, you will burn an extra pound of fat on top of what you're doing with your diet. Because we know a pound of

your diet. Because we know a pound of fat is equivalent to 3,500.

500 * 7 3,500 calories equals a pound.

So, let me share with you the exact plan I used with Donnie. In week 1 to 4, we did low inensity steadystate cardio. We

did one session per week of 20 minutes on an incline treadmill, max incline 6 km/h, and he did 10,000 steps in those first four weeks. Week four to six. We

went from one session to two sessions at 30 minutes, same speed, 6 km hour or 3 mph max incline, and we increased the

steps to 12,000. Week 8 to 10, we did four sessions from two at 30 minutes.

Same speed, same incline, but now we were doing 15,000 steps. Week 10 to 13, we did five sessions of cardio at 45

minutes. Same speed, same incline, total

minutes. Same speed, same incline, total of 20,000 steps in that time. So the

question now is, how did Donnie, as a busy professional and father, find the time to get all these steps? Number one,

he woke up early. It allowed him to wake up 1 hour earlier and we know that 10 minutes of walking gives you 1,000 steps. So, he was able to get 6,000

steps. So, he was able to get 6,000 steps in the morning alone. He would

walk to the gym and back. 2,000 steps,

10 minutes to the gym, 10 minutes back.

And in between his workouts, he would walk and he would get an extra 2,000 steps. And that's all that Donnie did

steps. And that's all that Donnie did that allowed him this amazing transformation. Again, if you want a

transformation. Again, if you want a transformation just like Donny's, it's the first link in the description. So,

now the question is, okay, Dr. Mike, I now know all of these things. How do I know it's working? And I know you may be thinking that you're using your simple bathroom skill correctly, right? But you

might not be. Weighing yourself just once or even less a week can backfire.

And this is why. Because you might catch yourself on a day when your weight temporarily spikes. And that can lead

temporarily spikes. And that can lead you to believe that you're not making progress even when you are. So here's a better way. Step on the scale every

better way. Step on the scale every morning as soon as you wake up. Wear no

clothing. Do it before eating or drinking anything. And make sure that

drinking anything. And make sure that you've used the bathroom first. And keep

this up for 14 days straight. Then

calculate the average of the first 7 days. And then compare it to the average

days. And then compare it to the average of your last 7 days. And that difference will give you a more accurate picture of what truly your rate of weight loss is per week. I also want you to take

per week. I also want you to take pictures the first Monday and the second Monday and compare. And if you want to take it to another level, take your body measurements. With Donnie, we use the

measurements. With Donnie, we use the Renfo tape and you can measure your biceps and you can see if that's increased in size, but your waist has come down. Then you know that you've

come down. Then you know that you've built muscle on the biceps, you've also lost some inches on your waist. Look at

my client Trish, 44 years young, and between these two photos, 24.4 lbs. It

was the most food she ever ate in the beginning, and she was so worried. But

look at all of her progress. And that's

exactly how we can determine if we're going north in weight, up in weight, or south. Mechanical rule number four, it

south. Mechanical rule number four, it is intelligent hypertrophy. I showed you exactly where to find a plan to build muscle. But remember when I showed you

muscle. But remember when I showed you 75% of all your calories burned, that all has to do as well with muscle. The

more muscle tissue you have, the bigger portion of that loaf of bread that you have, the more calories your body burns, it is the elixir of life. And your main goal is to train at least three times a

week. That's so easy. That's enough for

week. That's so easy. That's enough for your body to stimulate muscle protein synthesis. And not only is it going to

synthesis. And not only is it going to make you look better, your bones are going to be healthier. You're going to feel the most energetic. Muscle is

extremely important. So, here is a 3-day, 4day, 5day training plan. Again,

all I ask is you share it with a friend.

We have found that when we have couples or friends doing the Sculp by Science program together, they get better results because people typically are willing to do more for others than they're willing to do for themselves.

So, when you're on a journey with someone, you don't want to let them down and you're going to keep on going. Let's

move into mechanical rule number five, which is sleep. Sleep is by far one of the most important points. Can you get away with 6 hours of sleep? Yes, but

you're playing the game on hard mode. In

my experience, when I was sleeping for 6 hours and less, when I was getting in shape, my first time, it took me almost double the amount of cardio, only needed 30 minutes, I'd need to do an hour of

cardio. And I would have to cut my

cardio. And I would have to cut my calories half the amount. So, when I could just diet on 2,000 calories and lose all the weight, when I was sleeping 6 hours and less, I had to do 1,000 calories. I just had to work so much

calories. I just had to work so much harder. Why? Because when you're

harder. Why? Because when you're sleeping more, your body produces more testosterone. Your body burns more fat.

testosterone. Your body burns more fat.

your body is performing at a more efficient level and you're more energetic. It fixes everything. So, the

energetic. It fixes everything. So, the

first thing is following a strategy called the 10 321 method. Simply, this

is a routine that you can allow your body to get into. 10 hours before bed, no more caffeine. Cut it out. 3 hours

before bed, stop eating. 2 hours before bed, no more liquids. 1 hour before bed, shut it down. Turn off your computer.

Turn off your phone screen. Respect your

sleep. It is going to allow you to live so much longer. And if you do 10 3 2 1, you follow this routine every day.

You'll notice that your body feels tired and you'll fall asleep better. The

you'll just notice, and my clients do this when we start working together, they're like, "Wow, Dr. Mike, now that I take my sleep seriously, I wake up every morning and I see a new low weigh in.

It's so easy." And with a lot of my clients, what we did was not even focus on the diet. We simply focused on the sleep because I knew the sleep would correct their eating behavior. They

wouldn't have so many cravings anymore, and they wouldn't be so low energy. So,

I'll leave the video there. Those are

the five mechanical rules to be able to go from 30% body fat to 10%. Follow

those religiously and you'll be able to get results like Donnie, like Ashley, like Liz, and all the 2,000 clients I've ever coached. I want to leave you with

ever coached. I want to leave you with this message. Just keep putting one foot

this message. Just keep putting one foot in front of the other, especially when you don't feel like it. I'm rooting for you in 2026, and leave the video a like if you know you're going to be successful this year. I'll see you in

the next one. And if you also got this far in the video, I want you to comment mashallah. I'll leave something I'll

mashallah. I'll leave something I'll leave something super special for you in the next one.