How to sustainably lose fat while maintaining muscle | Peter Attia and Derek MPMD

[@wrknathome9254]

Derek's point at the end is absolutely real. I was about 50 years old. I had lost a good amount of weight starting back lifting and training at 47 years old. Then started doing HIIT cardio in a fasted state every other day. In between I would lift, again, in a fasted state. I was also greatly restricting my carbs at this time. Well, I lost a bunch of weight, no question about it, but I also lost my ability to actually sleep. Did not understand it at the time. Thought there was something wrong with me. Of course, there was something wrong with me. I was digging a massive nutrient hole and my hormones were tanked, especially at 50 years old. To this day, I struggle with insomnia, but I have learned to bulk and cut in a much more controlled common sense way.

[@oscarb780]

1

[@ezetobebad]

Please explain what you do now, if you have time, thnx

[@SlavicGuitar]

@@ezetobebad Seconded

[@westcoastkidd17]

Yeah, I experience insomnia if I cut my carbs below 150g per day. Hormonal regulation during a cut is so important in order to stick with a diet. HIIT during a cut can be very taxing to your body during a cut since a calorie deficit is counterproductive to recovery.

[@wrknathome9254]

@@ezetobebad for creating a calorie deficit I will limit some carbs and fats, but cardio is primarily walking now. I have some inclines I can use as well when walking, so that helps. I try to hit every body part at least once a week with some sets close to failure. I'm 54. Recovery and sleep is really important to me, as it should be.

[@LetTheWritersWrite]

What worked for me losing about 60 pounds was lifting hard, sporadic cardio, intermittent fasting with a calorie defictic of 1000 calories at least 5 days a week but then eat at maintainence or slightly going over saturday and/or sunday. Logging my calories no matter how good or bad every single day is what kept me going after several years. I went through long periods of plateus to slightly going up in weight but logging daily and weekly weigh ins would get me back in check and I restart the weight loss cycle. My weight loss was a stair step down of 10lbs every 2 or 3 months and then I went about 8 months maintaining before deciding to push for dropping even more and took about 6 months to drop the next 20lbs. I didn't really track macros too much. I tried to hit at least the 100 grams of protein or so. Drank alcohol all the time (but still logged the calories), ate junk many times, etc. I just never stopped logging my calories and never really missed weight lifting 4 times a week. Now that i'm down to about 18% BF I've done more advanced stuff with macros, timing meals, refeeds, etc. You really start to feel the depletion at these levels so you have to be much more precise in order to keep leaning out.

[@jonosay854]

Logging is CRAZY IMPORTANT. Most regular folks would be amazed and disappointed at their actual intake (when they include every single thing, that was weight out). And yes, you HAVE TO include the bad days. 👍🏽

[@OffTheGrid1982]

Finding your maintenance is the key to fat loss. You can pick an accurate deficit you can monitor and adjust as needed.

[@empirion502]

Yep, and the further you are from your goal, the fuzzier the boundaries can be while still making progress. The leaner you get, though, you really gotta dial in your macros or you'll just plateau yourself into disillusionment

[@mohithegreat7912]

Hello, Personally...Im just an early teenager with certain looks-related goals.(my current body weight is approximately around 76 KGs) Like, minimising the fat percantage in a desirable manner more specifically the minimisation of the excess fat while maintaining the percantage of the lean muscle mass. My question is specifically regarding the effectiveness of this dieting routine that im gonna specify ina bit more details. Like, can i jus do cardiovascular exercises for fatloss and weight lifting for the muscle maintenance. While consuming a specific diet consisting of a comparatively low percentage of the carbohydrates(in relation to the cardio) and a decent amount of proteins(like, 75 grams)for the muscle maintenance?

[@clamdigger1602]

@@mohithegreat7912 Well, if this is what you're really trying to do, I'd go closer to 1.5g of protein per kg of bodyweight. If you're going to be lifting, I would recommend against doing cardio while you're trying to cut. It's just going to impose more fatigue and your lifting performance will suffer. That said, there is virtually no reason to try to stay ultra-lean as a growing teenager. I'm not sure what your height is, so it's hard to say for sure, but you will get much faster gains by lifting with some extra body fat and/or a caloric surplus than you will at maintenance, and especially on a cutting diet. I understand the appeal, but if long-term muscularity is your goal, I would strongly recommend against aggressively cutting at your age.

[@RKO1988]

What a great contribution Danny!

[@Happyorigins]

What's the best calculator to figure this out ?

[@USFighter]

In January I was 201 at 5'8 mostly fat. I did a 3 day water fast and lost 6 lbs. I then made small simple changes. The fast was more to reset my metabolism and fix some insulin resistance I had. I had been working out. The small adjustments I made after the 3 day fast were 1) Zone 2 cardio. Using jogging, walking, rowing machine and stationary bike. 150 minutes (minimum, sometimes I am hitting 200) a week with some strength training. 2) Clean up diet, I still have a sweet tooth but the main things are eating meals around the same time every day breakfast between 9:45 and 10, lunch between 12 and 1:30 and dinner between 5:00-6:00 no eating after 7, no calories. From 7 PM - 9:45 AM. 3) Cut alcohol. No alcohol for 5 months out of a calendar year. When I do drink alcohol after the 5 month period, no eating at least an hour after my last sip of alcohol and no eating after 7 PM if I drink, so if I drink and finish a drink at 5 PM I cant eat until 6. If i have another drink at 5:15 PM I cant drink until 6:15 PM Using those three I have lost about 20 lbs with very small loss in musculature.

[@anthonyzhang4918]

I like those alcohol rules, gonna try it out on vacation shortly. Eating clean, exercising and not drinking is no problem. But sometimes I want to have a drink, be it vacation, or meeting up with an old friend, ect, and it's always been hard for me to not allow a couple drinks turn into a couple drinks and 2 entire pizzas.

[@eoinbattigan]

Musculature 😂

[@Jiggy609]

The no alcohol thing always kills my motivation lmao so insanely hard to do in your 20s

[@mroscoe]

You wouldn't have lost muscle if you'd been lifting heavy while you were cutting.

[@kamasutraninjagrus]

@@mroscoedepends where you want to focus. Expend more energy or consume less

[@fahada1921]

I thought MPMD meant something medical 😂

[@TheOneMastodon]

MORE DISHES MORE BISHES, YO !!

[@swamphawk6227]

The best medical condition. Food and babes

[@andrewlee6142]

the more dates model to general health improvement...

[@Chad-mc5hk]

Derek is a Member of Parliament AND a Medical Doctor.

[@xX_dash_Xx]

​@@swamphawk6227plates as in plates of weight at the gym. Not plates of food, idk if you are trolling 😂

[@mannyruiz8493]

The key to fat loss is sustainability/adherence !! To preserve muscle it’s already known you need high protein which is anywhere from 0.8g to 1.2g per lb of target body weight from there you induce a caloric deficit from your maintenance calories through diet and once you plateau supplement with cardio and or increase NEAT.

[@sheahill3340]

Derek is spot-on about bodybuilding diet.

[@noahzern5312]

13:00 - Light physical activity after eating helps regulate blood glucose via translocation of the Glut4 transporter in skeletal muscle tissue. This allows for insulin independent uptake of glucose into the cell for metabolism. Helps prevent glucose spikes, as well as conversion of excess glucose to triglycerides (which is then likely to be stored in adipose)

[@And1Mell]

When you are well conditioned and therefore fit, when you eat sustainably for nourishment, you don't have to worry about any of that ever.

[@noahzern5312]

@@And1Mellagreed… but if your prediabetic, diabetic, or (as the example in the video suggests) trying to maximize physique outcomes, it’s helpful.

[@And1Mell]

@@noahzern5312 you mean when you don't care about health.

[@fabioq6916]

Why would walking after eating mean you don't care about your health?​@@And1Mell

[@got_logic1320]

​@noahzern5312 for the sake of maximizing physique, it's still all cals in vs out. We don't worry about glucose spikes, and for the most part we're not eating enough to store more glycogen than our skeletal muscles can hold to be worried that it will convert to adipose.

[@Kodack-ki2im]

It took me decades to realize this, but if you want to lose weight, what you need to train is your metabolism. If you starve yourself and eat empty calories when you do eat, your body is going to hang onto every calorie, your energy levels are going to plummet, and your body goes into a mode where it conserves energy constantly, which further reduces your resting calorie needs, making you then have to starve yourself that much more to keep the losses. Eventually you cave and start eating again, and now your body desperately wants to put weight back on, and it does. The yo yo diet in action. Instead of just cutting calories, you gotta add exercise, you gotta eat a balanced diet and find a macro blend that works for you, and you gotta eat real food. Real food vs factory food, is bulkier, has more nutrients, takes longer to digest, and it satisfies hunger instead of driving it. You're encouraging your body to use the calories you give it, you're giving it all the nutrients and fiber that it needs with those calories, and you're upping your base metabolism. When you're doing it right you are burning more calories in every activity and not starving yourself. The biggest moment for me, the lightbulb moment, was after eating right for a month and doing very light exercise, I was eating more food than I ever wanted to eat, sometimes forcing myself in those first few weeks, and yet, I was consistently losing weight. It wasn't that I was over eating, it was that I was used to TV dinners and bread, and convenience meals, and breakfast cereal, and calorie dense processed foods that didn't fill me up even though they gave me more calories than I needed.

[@banke5950]

This makes so much sense and sounds like a sensible lifestyle change. Can you give examples of meals/snacks you used to eat compared to meals/snacks you ate once you changed your diet?

[@ArthurRosaTV]

So true. I can attest this with similar personal experience.

[@ChadAV69]

It’s just because healthier foods fill you up and provide nutrients without causing inflammation. It has nothing to do with your body hanging on to every calorie. It just comes down to the fact that you are full without inflammation and less calories.

[@sethoxer5471]

PREACH

[@jeffery-o9s]

Wow you cleared it up for me I would fast and eat big meals, I lost the weight but giants it back due to craving more food and I wasn’t eating real food

[@JackOfHearts42]

I've got really into weighted walks recently, and I think you (Peter) have talked about rucking before. I take my dog out 2x a day for walks with a 20lb weight vest, plus a long hike on weekends with the vest. I have felt that it can burn a bunch of extra calories without any additional noticable fatique.

[@MooreMatt]

I started at 1900 calories 40%protein carbs and fats fall where they fall. It was probably too much to start off, because I remember sleepless nights and feeling like I was starving for a week. That eventually mellowed out and I came to a point where I was no longer losing weight and wasn’t extremely hungry and my cycling performance was increasing so then I dropped it to 1700 cal the weight loss started up again. I do lots of cycling that’s what I’m into so I use a power meter so calorie tracking is pretty accurate. But anything I burn on the bike I replace and preemptively have larger meals aimed at performing for those bike rides. 130 days later I dropped from 92kg to my target of 75kg. Now It’s time to increase my calorie intake so the weight loss will plateau or my cycling performance increases without much weight gain.

[@janaslechtova5504]

Wow, that's pretty extreme. I'm a 48-year-old woman, started out at 77 kg about four months ago, have been at 2000 calories per day this whole four months, am now at 63 kg and still losing weight. I feel quite hungry a lot of the time. I can't imagine how tough 1700 must have been at your size.

[@4evamobbin534]

20%. That’s where the fats fall. Can’t have less than or more than 100%😂

[@4evamobbin534]

@@janaslechtova5504agreed. I’m fat AF. Started at 320lbs and calories are 2000-2600. Depends on activity and scale. If I am losing too much weight, like more than 3lbs in a week, I bring calories up for a few days. 10 weeks in and it’s working great. Minimal cardio and minimal clean eating until I hit a plateau than I will start dialing it in to perfection. 1-year is the goal and 100lbs 💪

[@TheAmanor123]

​@@janaslechtova5504 how tall are you? 2000 calories in quite a lot. Thats almost my maintenance calories. For reference im 24 and 5'11 or 180cm male for 83kg right now. Im aiming 73kg to 75kg as a final maintenable weight. Also 18% body fat right now, im aiming at 14% bf when this is over. Doing 1200 to 1500 calories a day too. 2000 seems way too much unless you re very active and burn 1000 a day.

[@ManimalDetroit]

1700 calories for a cyclist is too low

[@hikedayley9309]

Eating 2 meals a day( a cup of Oatmeal with pecans,walnuts,flax,chia,strawberries, and a dinner of salmon, sweet potato, asparagus) has helped me lose 1 pound of body fat per week.For me this works and I am not hungry. Time and patience works. Don't give up!

[@PlayGamesRideBikes]

I promise you that it’s not 1lb of strictly fat you’re losing.

[@shadowynz]

Yeah nice thats like 60-80g of proteins. Are u a small girl?

[@bizzzzzzle]

@@PlayGamesRideBikesit’s prove meals 3-5 times therefore spacing your protein , helps you keep the muscle you have. Your definitely losing muscle too from what you said…

[@PlayGamesRideBikes]

@@bizzzzzzlewtf are you even saying? He’s not eating nearly enough protein to be preserving muscle by eating 2 meals consisting of oatmeal and salmon lmao.

[@AOL0321]

Don’t forget carbs! Chris Carmichael, the famous cycling coach always said, “ Fat burns in the fuel of carbohydrates!”

[@Nando_lifts2021]

Brilliant and easy to listen to. Thank you

[@Leo_Leo13]

Yay - some bodybuilding talk! Yes we are very calculating year round to gain and maintain muscle - love it!

[@janverschuren593]

Love the pure way derek tells it

[@JLaDrew]

I am 6'6 367lb & obese, this was priceless info thank you

[@JackOfHearts42]

@@Mathilda2zero Very impressive. @JLaDrew I belive you can do it too. I dropped 40lbs last year, with the help of an app (Macrofactor)to track macros & calculate my desired deficit, but you could do it with a free app too. The key for me was finding something easy & fast to use.

[@Vassana-tk3po]

@Mathilda2zerowhat time would you hit the gym and What times did you eat?

[@gugy68]

Damn I’m 6’8” 285lbs and I’m athletic but my goal 270/65. Keep grinding man, my highest weight was 310 and just losing that extra wait will be a blessing in how you feel. I do IF average of 18hrs. Great way to help lose weight.

[@NTXChris]

The big rocks are a consistent energy deficit, sufficient protein, and strength training. Everything else is pebbles and sand. Find a way of eating that you can enjoy and prefer, fits your lifestyle and can be consistent with to ensure an energy deficit. Within that context consume sufficient protein and strength training. When plateau occurs adjust energy intake and/or energy expenditure accordingly.

[@LL-mf6dr]

I appreciate this discussion and the specifics - I hope to hear/would be nice to hear as I continue to listen some extrapolation of these numbers to women (300 kcal deficit to lose the 1-2 lbs applies to a man eating the caloric intake appropriate to them etc.) Thanks - great topic!

[@Cheryl.Spencer]

This channel isn’t the place to learn about training and nutrition for women. Check out Dr. Stacy Sims, who does research on women.

[@ParisVega]

Lots of interesting things here. The bodybuilding info reminded me of the 1990s. Good stuff all around hearing these two talk given their different backgrounds.

[@biancakopke5786]

Peter is gaining all the brazilian hearts with his Senna's outfits ❤

[@andrealordelo2926]

I know 🇧🇷

[@robertusga]

He lost the much larger Max Verstappen (more impressive than Senna) crowd.

[@brigidogabriel]

for sure that is an honor for him​@@robertusga

[@Eric-bh7jy]

Great information as always. I hope Dr Attia hooked him up with some Valtrex for that cold sore. That thing looked painful.

[@K4R3N]

lol they START at 12% bodyfat. Thats like my end goal. Hovering at 20% dadbod

[@EvanZamir]

I’m at 20% and everyone is telling me how amazing I look haha. Of course I’m coming down from 30%+.

[@MaineMan2023]

20% is my goal!

[@K4R3N]

For me I did it slow, 2 lbs per month over two years. Went from 200 down to 170 in 24 months approx. Oatmeal and coffee for breakfast, salad with chicken for lunch and then family dinner but moderate. Then a decent amount of cardio weekly (30 minutes cycling daily during lunch break and 3 mile morning jog 3x weekly) and moderate weight lifting 3-4x weekly

[@Themata]

20% would be awesome #goals

[@dhldt1021]

Crazy, start at 12% then down to 8% or less for the stage in what, 5 weeks ? Amazing

[@BenjaminFranz-y5f]

"Where do bodybuilders get their fibre from?" How could Derek answer anything else than "Broccoli" to that?

[@michaelhalstead64]

I laughed at that. I assumed he was gonna say supplements and then he basically did.

[@itsjustjonnoh]

Cardio is still good for the heart as well despite resistance training. That has to be highlighted for their health as well despite competition goals.

[@peoplearecrazy1798]

You clearly haven’t met high level bodybuilders. They will hurt themselves to win. Everything else is secondary.

[@Thrive910]

I have found that when you first start your cut the weight comes off super quick but then slows down especially in the first week. Keep in mind that is mostly water weight and a reduction in carbohydrates.

[@3rd3ye0p3n]

15:40 I did this exactly, I lost 27 lbs in 13 weeks going from 2800 to 1800 cals/ day. It was great initially, but I dieted so hard that my body adapted to it, I felt like death, and I was so hungry that I rebounded and gained 20 lbs of it back. Now after 7 months off, I’ve lost 12 lbs in 13 weeks and I feel great, plus I feel like I kept the majority of my muscle. I finished my first looking quite lanky, not the case this time around. Good luck fellas.

[@Mike-du1dc]

Thanks this was very informative!

[@JCInShape]

Great episode! Beautiful information! I feel like there are so many gems of knowledge I can confirm have worked for me, personally! It's a very slow process. But if you do the right things on a consistent basis, you will see some sort of positive results for sure!

[@p7reston777]

So so good!! Amazing discussing! Great content!! 🔥🔥🔥🔥

[@ithacafitnessshorts4849]

Love how MPMD corrected how wrong he was about how bodybuilders lean out.

[@_baller]

Yes the doctor was clueless, everyday people go on worse diets than bodybuilders, except maybe in the last few weeks of prep

[@elijahgrowcock7549]

10:30 "essentially, exclusively, typically"

[@terminator2348]

Typical salesman redundancy. Just throws a word salad in there.

[@p7reston777]

😂 I laughed while I was listening to that

[@TheSkywalkerTB]

I love Derek but that was hilarious

[@Patrickt-fb5wj]

@@terminator2348 we all have our words and expressions that we use regularly ... pay attention next time you talk to someone, you'll see

[@ye.katerina]

Brilliant info. Thank you both 🙏🏼

[@dm9856]

Incredible content

[@KJB0001]

My Personal Notes: cuts that maintain training volume, a week out at least 1g protein per # bodywt in a deficit with Chix and Pwdrs (lean), + - 300 cals, always on Creatine for a show ( C is not bloating per bioLayne, water is in muscle ,anticatabolic), Cronometer app, eat Target cals for a week then see if weight went up or down and how fast or slow and adjust from there, dont adjust Protein and get enuf carbs to fuel training, Split- 40%P, 40%C, 20%Fat, adjust carbs first Fat for hormones, (Meat contains fat as does evoo so omit oil 1st) Fiber from low cal veg, supps like psyllium husk, Dont neglect Fiber, but cut starchy carbs (potatoes) 2000-2600 cals for hard training and cardio or not, "Some guys will actually prefer to just diet themselves into the body fat and not do any cardio --- actually moving when you're eating is actually going to produce a better body composition typically than trying to just diet the whole deficit" even Walk after meal (betr than Metformin- for fuel partitioning) Fast cuts= state of adaption (expend less cals at rest & pushing to nutrient deprivation and a plateau and hormone suppression)

[@bakuhotzuri3310]

I've been doing carnavoire for a month, any thoughts? So far results are amazing. Wondering long term

[@VeganStrong]

i aggressively cut calories cos i know i'm going to gradually increase my exercise over time. cutting 100 calories a week sounds great if you want to be on a 40 week weight loss journey. i get there in 90 days, while still maintaining adequate nutrients

[@stardust2811]

Very helpful talk, thanks guys!

[@sspeak100]

I feel like they had the same macros, just one measured in grams and one in calories. 1/3 : 1/3 : 1/3 via calories, 40:40:20 via grams

[@the_notorious_bas]

Ratios don't mean sh*t. Derek already pointed out that it makes sense to only adjust the carb intake.

[@DrSourPurp]

I was over 300 in April.. I started fasting till 8 pm everyday then till 2 am at the latest I eat whatever I want of animal protein, cheese, nuts, I lift 3 times a week splitting body parts and moderately walk.. im under 200 today and im muscular. I personally don't see the need for carbs and I truly think fasting and focusing on fats and proteins are the way to achieve peak health. I've lost weight with carbs in my diet in the past.. I was miserable the entire time and always hungry.

[@vitormatheus5556]

Nice Senna t-shirt Dr. Attia. Brazilian legend.

[@veni.vidi.vici6]

Basic rule of thumb for beginners... Drink water, cut out sugary drinks, procesesed foods/fast foods as much as possible. Vegetables/fruits/whole foods are all great, you can find what works for you from there. Same with supplements. Multi vitamins and fish oils are great to start with, find what you can come across from there. I dont recommend creatine to a beginner lifter.

[@ho2673]

Proper diet ( enough protein ) + lifting weights focusing on main lifts.

[@LDacic]

I'm doing the "high flux" method now, eating at maintenance with 1g/lb protein but being very active otherwise, mostly by walking a lot and cycling. My strength in the gym is slightly declining so I don't know what's the cause of it. Before this I was on a 2-month unmeasured bulk where I've built up circa 5kg of muscle and fat (mostly muscle) and my stats in the gym were going through the roof. Could it be possible that my maintenance is not correct? I weigh 83kg (85 peak), am 185cm tall and 30 years old. Cheers, any help appreciated!

[@gabrielnalondeandrade3917]

Love the content and That shirt doc. Thanks

[@murraymcgregor7829]

I put on some fat if I eat animal fat but without it my libido gets killed. Though I am trying to eat fatty pork instead of the beef fat trimmings. Conventionally raised beef seems make me put on fat the most.

[@kenm8955]

Regarding creatine. I am a 73-year-old and I train 5 days a week. I also have BPH symptoms and have heard that creatine also enlarges your prostate, so I stopped taking it and really saw a drop in performance. Do you know if there is any validity to this claim?

[@bp51082]

Everything I've seen suggests that that would be a result of creatine increasing DHT meaningfully, which it seems to in some individuals. So if you've been off creatine for a while, might be best to get a baseline reading, test again a few months later and see. If your DHT has gone up to a degree that your doctor finds risky, perhaps you need to stay off it. If not, you're probably in the clear

[@0plyJP]

Using magnesium instead of fiber for three or four days cleans you completely out and it's osmotic instead of stim so no worries about causing problems. Just make sure to not hit upper limit amounts. Most of us in the USA are low on magnesium anyways

[@joshualambert8346]

Magnesium sulfate* not magnesium. Taking laxatives is not a sustainable fat loss strategy.

[@joshualambert8346]

Also if something makes you shit amd is osmotic the magnesium isn't absorbed well. Your post sucks.

[@IamTonyCashCOD]

I grew up with my dad as a chef and the hardest thing to do is eat the same shit everyday for 2months or so 😕

[@tabularasa820]

This is a topic that Dr. Mike Isreatel would be well equipped to address properly.

[@mannyruiz8493]

Yup! Link up with Derek long overdue

[@the_notorious_bas]

Haha, do you know how he looked like on a bodybuilding stage?

[@Xpecialist]

​@@the_notorious_basyou can't change genetics

[@the_notorious_bas]

@@Xpecialist I'm talking conditioning, not structure.

[@MatFord]

I found when I first did proper weights with weight cut I was eating more food than normal. The eating volume has always been tough.

[@Patrickt-fb5wj]

Derek dropping the insane knowledge as usual!

[@Anestesistatriatleta]

Love the Airton Senna T-shirt!!!

[@Myrtle11123]

I used this approach years ago. I figured out my weekly calorie intake and applied the daily’s based on this idea. I lost over 85. 25 has crept on in the last 15. I had high activity back then not so much now. I didn’t add extra ‘points’ for activity. I do remember having one day I would feel hungry. Thoroughly enjoyed the high day though adding more carb and calorie dense food to dinner. Kept me on track! I used this formula to convert the nutritional info to points. I like it’s simplicity p=(cal/50) + (fat/12) - (fiber/5) In simpler terms: the number of points = calories / 50 + fat grams / 12 - fiber / 5 However, only fiber up to 4 is used. So if your dish has 10 grams of fiber...you still use 4. Don't ask. But yes, that is a minus sign; fiber makes your food healthier, so it's fewer points. For tracking food intake I found it easier to covert into points.

[@bobbylight5686]

Amazing that being just well-read can have you sitting across from a M.D. Derek is the man.

[@mattoniy2840]

And the other guy has no idea what he’s talking about seemingly

[@Rylan123Music]

I experienced some major bloating when I first started using creatine and almost stopped altogether. I really didn’t want to do that, so I started taking a half scoop and haven’t had bloating since

[@tonejames2080]

Be in a calorie deficit while maintaining .75-ish grams of protein per pound of goal weight. Work out. Done.

[@MichaelLeopold1]

Informative

[@DavideBertola]

They’re basically advocating the opposite of fasting

[@kelseymj1975]

I weigh 164 lbs, I don't see how I'm gonna get 164 grams of protein a day? That would be 41 grams a meal, 4 meals a day. I'm usually not that hungry in the morning so my first meal is a protein shake at 28 grams. I also try and leave at least 12 hours between last meal of the day and first meal of the next day.

[@boobee2511]

It's just for body builders. Normal amount would be enough 70 -100 g for a not lifter

[@kelseymj1975]

@@boobee2511 so a probable ratio sound like divide the body weight by 2 or 1.5 to get the grams of protein to maintain muscle mass, and a gram a pound for building serious muscle mass, and then something in between depending on the individuals goals.

[@jemand8462]

Not using a calculator but actually trying out yourself is key. A calculator told me I needed 2400 kcal a day. When I tracked my calories and weighed myself each day, I figured out that I only needed 1800 kcals to hold my weight. That's a difference of 600kcals or about 1kg of fat in 10 days that I would have gained using the calculated 2400kcals.

[@oceanriccard]

How tall are you? Weight? Age?

[@jemand8462]

@@oceanriccard 1,80 80kg 37

[@ashtonlynnmarie]

you probably overestimated your exercise/energy expenditure. Very easy to make that mistake for most people. Especially if you're using a calculator that asks for exercise intensity. As a personal trainer, I see so many people put in "extreme" effort for them and where they are... only for it to be considered "moderate" on the expenditure scale of how that TDEE is calculated. If fatloss is the goal... its always better to be estimating lower that what you think and adjust from there. :) (I put this here not necessarily for you since you seemed to have figured it out but more so for others who might come here and wonder why and how to fix this problem for themselves)

[@jemand8462]

@@ashtonlynnmarie No, I didn't do that. I told the calculator to use "minimal activity". The thing is, calculators base their calculations on weight alone. No matter if it's all muscle and 8% body fat or 40% body fat and almost no muscle. But you're correct, people definitely overestimate how much they're doing and how intense this training is. Apple watch etc. also overestimate these numbers.

[@rberto3804]

1 gram protein per pound of bodyweight, plus an overall 300 kcal deficit. Saved you 16 mins+

[@arckocsog253]

Thanks

[@Scoobied77]

The answer is easy. Tren and calorie deficit

[@vindersingh25]

RUN

[@joesantus1663]

Am age 68, been no-PED, non-competitive bodybuilding for over fifty-two years since beginning at age fifteen in 1971. For the past twenty-one years, I've successfully kept an annual schedule of holding a long-term practicably sustainable 10-12% bodyfat for six months of each year. I deliberately gain ten to twelve pounds of bodyweight between October 1 and December 31, then gradually shed it, about 1 pound per week, from January 1 to March 31 (as I write this on March 11, I'm less than 3 pounds from my annual target bodyweight). How? By doing exactly what Derek explains. Even for a non-competitive like me, it's ultimately about tracking daily protein and other macros, and daily/weekly tracking of every sip, taste, sample, bite, and swallow which contains a calorie. Reducing calories by primarily reducing (NOT eliminating) carbs.The relatively small daily calorie deficit; the one-gram-per-pound-of-bodyweight daily protein to minimize muscle loss; the moderate good fats (I obtain mine from daily whole eggs); veggies for vitamins, minerals, fiber. The details such as severely limiting or eliminating "extras" such as even healthful salad oil or sauces. Many bodyfat-loss efforts fail because "estimating" instead of actually counting calories, even in healthful foods, usually results in underestimating or even overlooking calorie contents. Regrettably, yes, calorie-tracking and long-term food limiting can be inconvenient, tedious, boring, intrusive. However, my own experience is as Derek describes: after a couple years of consistently tracking and monitoring food and calories, recognizing how many calories, how much protein, et cetera a specific food or serving size or meal contains does become "semi-automatic" and the task becomes easier.

[@littlevoice_11]

Earlier research seemed to suggest exogenous ketones could be helpful in a deficit along with high protein for satity and cravings.

[@joshualambert8346]

You produce ketones naturally as you lose bodyfat... Keto is short for ketones, which induces ketoacidosis.

[@Joseph1NJ]

How is what a professional bodybuilder does who is literally a walking pharmacy relevant to anyone except another professional bodybuilder?

[@juttah.4839]

Because it works.

[@the_notorious_bas]

The benefits of being enhanced is that you can eat more and maintain more muscle mass while dieting, but the principles are the same.

[@Joseph1NJ]

@@juttah.4839 BS

[@Joseph1NJ]

@@the_notorious_bas BS

[@nofilter2527]

You can also drop your carbs and up your fats for gym performance

[@rjg02005]

Can someone clarify if 1g/pound of protein relative to target weight or current weight? If I'm 215 lbs and want to get to 175 lbs, should I target 215g/day or 175g/day?

[@flandersstacking1938]

I’m hearing target weight but forgot the source. It seems logical though, no need for proteinsynthesis in bodyfat.

[@DW-DdoubleU]

Target weight

[@Wtiberon]

If you are obese, then target weight. Otherwise, your current weight.

[@davidbriseno910]

1 gram of protein per lb of body weight could actually be for bodybuilders and not the average person. Do .7×current weight and this amount of protein should be sufficient for the average lifter.

[@I-do-not-read-replies]

It’s 1 pound per lean body mass, if you are overweight go target.

[@NickNeras]

Awesome thank you very interesting 👌

[@christopherowens7382]

@peterattia You should interview Stan Efferding

[@tuphdc8779]

He should be interviewing Bart Kay who won't let him espouse bs

[@jefftheproducer1]

Good call. But then that would mean people would have to listen to a bodybuilder/powerlifter who knows what he's talking about instead of a steroid abuser like this Derek Monroe character.

[@akash_goel]

"Diced to the socks" is a canon MPMD saying.

[@kaminasego]

I love how Dereks credentials are MPMD lol

[@trentgooseberrygilligan5181]

I maintain 10.5 to 11% at 32 just by high protein low carb consistent strength training

[@Mr123Gladiator]

Derrick I wanted to discuss my situation with you. I’m taking 150 mg of testosterone Cypionate weekly. I was taking Anastrozole .5 mg for about a year and a half. Now I stopped taking Anastrozole because I had developed ED. More to this . . . you probably will never read this 😂

[@Wetterwet]

I still like an aggressive 4-6 week mini cut, then back to maintenance or bulking

[@DigitalRaider1]

Probably half of that cut is muscle loss. Then back to baseline. Viscous cycle.

[@Wetterwet]

@@DigitalRaider1not that aggressive! Works if you do it right. At least maintain reps and load in the gym and you’re good to go

[@alelectric2767]

@@DigitalRaider1The body will take fat before muscle.

[@opfuster333]

Love the Senna shirt!

[@supremebeme]

Olive oil got me cause I wasn’t measuring it out properly and having 5x the amount of

[@crackpothunter]

I hope bodybuilders watch this

[@ezetobebad]

I dunno why but maybe higher carbs (sugars) are fine when young but when older maybe not so good. Maybe we can look at metabolic disease in older folk and the link with increased insulin output to counter blood glucose. Or maybe I am just plain wrong here?

[@fhowland]

Cycling is great for losing weight. 800 calories an hour - i always drop weight fast when I’m riding a lot

[@atama17]

Online chicken breast is always 70 grams for 8 ounces. I have never bought chicken and the label gave those numbers

[@katieb5399]

Same. I am very confused by the difference 🤷🏼‍♀️

[@devindoyerofficial]

my maintenance is 3500 calories and I'm 6'4 and 200lbs and roughly 12-14%BF 🤣

[@deeshmond]

Anyone else Google MPMD only to realise it's not a qualification? 😄

[@Eysc]

more dishes more bishes

[@HYousif-u6s]

No but thanks 😂 I had a feeling

[@TheLast-BoyScout.33]

I love all the Senna gear 🙏

[@kodabug9]

Good information, tough guy to listen to.

[@Liftheavy85]

I think 1% of total weight is a reasonable approach. To ask a 350lb obese person to only lose 1lb per week would make them quickly lose motivation and I think for the obese its imperative to get them to a healthy weight ASAP even if its at the detriment of losing some lean tissue by being at a higher deficit.

[@GutterMedicine]

1% of 350 lbs is 3.5lbs of body fat….that’s 14 pounds a month. If an obese person goes on a crash diet it is unsustainable a majority of the time. An obese person should still want to maintain as much lean tissue as possible, because muscle allows you to burn more calories and increases your BMR, meaning you burn more calories just by sitting on your butt solely because you have more muscle. Also, they can be in a higher deficit without worrying about as much tissue loss because they have more stores for their body to use while in a deficit.

[@No_Lucks_Given]

My body wants to hold weight. It doesnt matter what kind it wants to hold as much as possible. Its a double edged sword, I can build muscle relatively quickly but keeping fat off isn't so easy. So I have to have careful with my diet. Also I have been below 12% body fat before and its something I will never do again. I felt like shit. Now im like 26% and i wouldnt mind being around 18. So I have a lot of work to do.

[@baumkrone9934]

what is dereks qualification

[@edwardferron]

Experience, reading, research, working with other smart people

[@Realryordie]

“Essentially, exclusively…. Typically”

[@charlieerickson5524]

They’ve been milking this one interview for months now😂😂😂

[@aurimasshatas]

Why they are mixing metrics: 1gram per 1 pound body weight 😅

[@Eddu13]

Great.

[@lilhockeyrookie7]

See I have a problem with this from a medical standpoint point of, if a 300 pound person was to eat .9 grams per pound of protein ..that’s 270 grams of protein !! That is a lot and can be taxing on the body Specifically liver and kidneys ..so how do you work around that? You can’t eat that much protein

[@theflux00]

Jeff nippard says it’s not 0.7g to 1g of protein per target weight, which I think is more realistic

[@noloveforthehaters]

Peter is right. 20% fat is very low, theres nothing '-ish' about it. Technically it's below what is required for hormone production.

[@frankthetank6412]

What is the right % to lose fat and maintain/ build muscle for a 44 year old male that does weights 3 days a week and trains jiu jitsu 3-4 days a week? Thought anyone ?

[@camwells9726]

This mightn’t help much but I think it varies with different people, you have to experiment, I don’t know what you eat , I’m on a primal type diet , meat , fish , eggs , vegetables, fruit and yogurt before training , get my carbs from vegetables and fruit , don’t touch stuff like bread , pasta , stay away from sugar apart from fruit before training . I’m never hungry , very lean and feel strong

[@frankthetank6412]

@@camwells9726 Thx for the response, I basically eat the same diet minus the fish, but I eat shrimp, carbs from fruit as well, it does work pretty good I feel, it’s the cheat day or days that can set a guy back pretty quick .

[@camwells9726]

@@frankthetank6412 I only have a cheat meal if someone else serves it to me , like if I’m at a friends house , But when I’m preparing my own food I stay strict

[@turntablesrockmyworld9315]

@@frankthetank6412 Greetings, I am in my 50s, average guy who does moderate exercise 3 times a week, and moderate cardio 3 to 4 times/week. I used to do BJJ for years! I was pretty obese but I'm down 55 lbs and plateaued as of recent. I measure food as well. I find that I need junk on the weekends too lol trick is simply not eat junk in excess of your week's overall caloric deficit. On weekend I typically don't eat normal meals, just protein shakes and whatever junk in portioned amounts. pizza, donuts, ice cream, whatever. But since my meals are lower calorie it was working.

[@stevenmorrison5178]

Oikos pro yogurt has 25 grams of protein good snack for high protein low fat

[@royalcompasspks]

Ok so i call some bs i went from 2800 calories to 1400 45 days in ive dropped 25 pounds full carnivore feel as good as ever, bike everyday for 40-60 minutes and lift weights. Best decision ive made.

[@DreamBodyBlueprint]

Well done 🤟🏻 this was about how bodybuilders diet down, as they want to perserve as much muscle tissue as possible

[@_baller]

What’s the bs, you eat less and have less water weight, genius

[@Revel8ns320]

I use carbs (honey, dextrose, and/or banana) in my intra-workout protein shake and I feel great during my workout while I'm trying to lose weight. I've noticed I can hit an extra set when I sip on my shake throughout my workout. 💪 especially during leg day! I feel like my nervous system can handle it better and I don't feel as fatigued because of it.

[@jsteger2009]

I literally cant believe how much they say literally in this conversation

[@erikwalker9102]

Coworker wore a blood glucose monitor for two weeks and was walking to get his lunch, a half mile walk was mitigating the glucose spike from the sandwich he ate after he got back to his desk

[@jefftheproducer1]

You can't possibly "mitigate" (I hate Roganites for abusing this word) a "glucose spike" with walking.