In this video I’m asking 5 diet experts about the most effective science-based strategies for losing fat and keeping muscle. We’ll cover food quality vs IIFYM, getting SHREDDED for a show vs getting “beach lean”, metabolism, and even fat burners and supplements.
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Recommended Resources from my expert guests:
Eric Helms
‣ His amazing Muscle & Strength Pyramid Books: https://muscleandstrengthpyramids.com/
‣ Follow Eric: https://www.instagram.com/helms3dmj/?hl=en
Cliff Wilson
‣ His world class contest prep services and products: https://www.teamwilsonbb.com/
‣ Follow Cliff: https://www.instagram.com/cwteamwilson/?hl=en
Sohee Fit
‣ Her science-based coaching and guides: https://soheefit.com/
‣ Follow Sohee: https://www.instagram.com/soheefit/?hl=en
Layne Norton
‣ His info-packed Fat Loss Forever book: https://biolaynestore.com/collections/accessories/products/forever-fat-loss-how-to-lose-fat-and-keep-it-off
‣ Follow Layne: https://www.instagram.com/biolayne/?hl=en
Eric Trexler
‣ His highly, highly qualified coaching services: https://www.strongerbyscience.com/coaching/eric-trexler/
‣ Follow Eric: https://www.instagram.com/trexlerfitness/?hl=en
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[1] Footnote about tracking methods:
Eric Helms and I also talked at length about ways to implement the fundamental principles, and
what I walked away with were essentially two approaches you can take:
1. The first would be a tracking-based approach where you use an app to track the calories and macros in the foods you’re eating. Here are a few apps I recommend (not sponsored):
– MyFitnessPal: https://www.myfitnesspal.com/
– FitGenie: https://www.fitgenieapp.com/
– Carbon Diet Coach: https://joincarbon.com/
Generally, I recommend this approach more for beginners who might not be able to easily estimate the nutritional content of the foods they’re eating.
2. A second option would be a more auto-regulated approach, where, if you already have a reasonably high nutritional competence, you can use techniques like mindful eating (paying attention and eating more slowly rather than being distracted), appetite monitoring (staying in the mid-zone of a 1-10 satiety scale – not being too hungry or too full), increasing a daily step count (which will help regulate satiety better) and choosing satiating foods (lots of fruits and vegetables with your meals and drink plenty of water). These techniques can help you establish a caloric deficit without having to track everything you eat.
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Sources:
https://www.researchgate.net/profile/Eric_Helms
https://repository.asu.edu/attachments/201379/content/Lee_asu_0010N_18008.pdf
https://pubmed.ncbi.nlm.nih.gov/21878607/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672063/
https://www.researchgate.net/profile/Eric_Trexler
Music:
‣ Epidemic Sound
Edited by me using Final Cut Pro!
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
