Lose Weight Quickly and Effectively | Bill Campbell PhD
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- Опубліковано 2 чер 2024
- Dr. Bill Campbell is a Professor of Exercise Science and Director of the Performance and Physique Enhancement Laboratory at the University of South Florida. He received his Ph.D. in Exercise, Nutrition, and Preventive Health at Baylor University. Dr. Campbell has authored 3 books and over 200 scientific abstracts and manuscripts centered on the topics of sports nutrition, physique enhancement, and exercise performance. In recent years he has led pioneering research related to dietary protein intakes, rapid fat loss, and diet breaks for physique athletes and bodybuilders. In 2022 he launched 'Body by Science', a research review dedicated to helping people optimize their physiques within a maintainable lifestyle. Dr. Campbell is also a past President of the International Society of Sports Nutrition and an expert legal consultant for the dietary supplement industry.
In this episode we discuss:
- How to accurately measure your body fat.
- The best ways to lose weight.
- How much food and calories should you be eating?
- Why extreme dieting can actually increase your body fat.
00:00:00 Introduction
00:05:50 How to measure body fat
00:11:16 How to lose body fat
00:24:16 The optimal amount of protein
00:34:10 How quickly does fat loss happen?
00:42:40 Calories, exercise, and sleep
00:48:40 Fat loss supplements
00:54:20 Fat loss downfalls
00:59:40 Carbs and processed foods
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Disclaimer: The Dr. Gabrielle Lyon Podcast and UA-cam are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, UA-cam, or materials linked from this podcast or UA-cam is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
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As a 60 year old getting back into triathlon training I can tell you that the speed of fat loss is directly proportional to the time you spend moving. I can keep my diet the same or even eat more but if I exercise more I will continue losing weight. I do focus on more protein intake but carbs as necessary for longer workouts.
Caveat to his response to set point theory is that his test subjects are by and large college age and by his own statement "not obese or overweight". I'd be very interested for him to get the remote study going so he could study subjects in their 40s and 50s and overweight (where a "setpoint" is more likely to be prevalent).
If I eat carbohydrates, my aches and pains are awful.
Eating fat then protein has changed my life.
My husband can eat some plants with no downside.
Any plant foods make me feel so hungover.
I am 58 years old and for 3 years now I train regularly and I eat perfectly. At the beginning I weighed 233 lbs at 6 foot 1 and now I am at 200 lbs. Discipline and consistency is all it takes. Love your video the best ..... Excellent information!
Nice! ❤
51 yrs old, 5'11"
242 a year and a half ago, now 208!
@bernybuongiorno4573,
What exactly do you consider " eating perfectly"? There are so many different expert opinions out there on the Perfect Human Diet these days...
5+ months later this is still worth relistening again.
I'm still picking up on some new overlooked tidbits.
Wow, she's super beautiful. That smile is so warm, it nearly melted my phone.
Sometimes too many credentials isn't necessarily the best thing... I'm reaching for best practices to assist ppl be healthy.... I guess the ideas and theories surrounding eat less and move more no longer interest me.... I love learning the deeper interplay of biochemistry with ketone signaling, hormones, cellular functions, etc.
i cut the bad carbs, bread, pasta, rice, oats processed foods.. .. causes insulin resistance and inflammation.. finally lost weight
Excellent interview. Dr. Lyon, you asked ALL the right questions. High praise to you and Dr. Bill Campbell. 🔥
Absolutely love these conversations. As an under muscled 45 year old all of this information just helps to keep me focused.
Thanks for tuning in! Glad it was helpful!
Really love this guy. So honest and easy to understand.
Dr. Campbell is great!! One of my favorite professors to this day. Great discussion!
Great show! Thank you for asking all the right questions Dr.
Excellent information! Now to apply everything into my routine.
Thanks Dr Lyon!!! Excellent chat.
Aweoseme episode!
Very well spoken with great answers.
Really awesome. Thanks!
Wow! Great questions Gabrielle!!!
This was excellent information. Thank you both❤
Thank you for the conversation, lots to learn
Dr. Gabrielle, you asked EVERY single question that was on my mind, and so many more that I didn’t know I desperately needed to know! I do disagree with much of Dr. Campbell’s advice, but I enjoyed his honest presentation of his ideas. I just like to listen to as many “experts” as I can and cull from all their presentations what works best for me. Thank you endlessly! New happy subscriber! 🤗💖
Likeable guy and exudes competence.
Fascinating and educational at the same time ! Thank you ! ❤
Thanks for listening!
BRILLIANT episode - I could listen to him all day. Please do another one!! So informative and easy to absorb. He clearly knows his topic.
Thank you, this was incredibly helpful and motivating to keep me on track with what I am doing.
I'm happy you found it valuable!
Excellent interview Dr Lyon and Dr Bill Campbell. 👌😃
Just found you by watching the women of impact. Grateful for these platforms.
Great interview. Thank you Dr. Lyon.
Glad you enjoyed it!
Great content!! Do you have videos regarding cephalic phase of insulin secretion? Thanks. Greetings from Costa Rica.
Thank you for your great content.
Glad you enjoy it!
❤❤❤
Thank you sooo much!!
Really enjoyed this one! When Bill discusses coming off the caloric deficit (~52 minutes in) and the person has achieved their body fat goals, you asked do you bring them back up to their maintenance calories of 2,000 calories and Bill said "yes," but he fails to mention figuring out your new maintenance calories. If someone started at 2,000 calories as maintenance, their maintenace calories at the end of weight loss is likely not going to be 2,000 calories. They need to recalculate or figure out what their new maintenance calories are to support their smaller body size. I recommend to my clients that they gradually increase their calories until they get to the highest amount that they are able to consume where they don't start gaining. I've never had a case where they could go back to consuming their old maintenance calories after weight loss. I'm sure he meant to cover that, but it's hard to think of everything in these conversations.
Usually when overweight the maintenance calories is over 2,000 calories
60 year old female losing weight eating 80% animal fat 20% protein, no carbs. My life has changed.
#whyWeGetSick
Ben #bikman from #BYU explains simple controls for insulin to keep it constant
@@morganfalkdesigns please share more. How many calories, protein grams? How do you feel on high fat keto? Hungry?
Great point, I was thinking the same. I like your approach of gradually increasing calories until you start gaining weight again..
I love these conversations!
Thank you!
Such a great informative video - thank you - I’m a 62 year old menopausal woman have lost 25 kilos the past 6 months through IF reducing processed carbs and sugars certainly not keto - I have another 25 kilos to lose I might experiment having 3 protein rich meals over 10-12 hours increase my strength training and hopefully that will activate further weight loss
Did you lose weight slowly?
20:31 wow this is what I did for myself after losing 165 pounds. I was confused with maintenance and how to establish that back in 2012. I took the risk and did this and it changed my experience and perspective completely. Thanks for sharing this!
Learned so much from this! Thank you for bringing such excellence in your program!
So happy you liked it!
When overweight it does not take skill, discipline and practice. It takes carnivore or keto carnivore and you can eat all you want and never be hungry and never suffer..
Great conversation! Interview is almost over. I don’t think he has spoken specifically about fasting. I’d love to hear his perspective.
I have been on a carnivore diet for a year to help with autoimmune issues, and it really did help so much. However, i would love some guidance on adding back in some foods and to hear some credible ( which I believe you are) science and methods to do so. I'm sure that I'm not the only one. 🙏 thank you for all of these great videos that you do!
So the late Coach Charles Poliquin years ago recommended a meat-only or carnivore diet as an elimination diet for people that couldn't afford the more expensive tests at the time tests for certain allergies and autoimmune issues. ( this was more than a decade ago there are less expensive tests now) So when you add the foods back in, you have to be careful of just adding in one item in at a time so you can be assured that particular food item either is something you can tolerate or not. Also, certain foods like dairy and even eggs can be very allergenic for certain people, so that was why the recommendation of a meat-only diet initially. Now he was a low-carb proponent for the majority of his clients, so he recommended adding back foods that would fit a low carb diet, but it doesn't have to be, you could try adding potatoes for instance. But first a person might add back eggs, see how they feel, is it yes or no? Then on to avocados yes or no and so on. It's just for instance i personally buy a 5 pound tub of organic greens that has twenty or so herbs and greens, well obviously if you added back a serving of something like that and felt bad you would have no idea which particular green or greens gave you a problem. Opposed to adding back say cooked spinach and whether it gives you a problem or not. So it's simple enough you just have to patient and you have to try to honestly think of how you feel. Also some people might have say a gas reaction to say something like milk if they hadn't been drinking milk for years, so you have to decide do you feel bad? or are you just not used to milk anymore? But again it's simple enough.
@@jamesatkinson5805 good advice.
Read Eat to Beat your Diet by Dr William Li. Eye opening about what types of foods do to body.
Sooo informative!! Thank you!!
I'm happy you enjoyed it!
Great podcast! I learned so much! 🙏🔥
Another GREAT interview.
I guess when you have flogged the same dead horse multiple times, it was time to venture onto new pastures... that pasture for me is... OMAD.
For some (good) reason I am getting better results both in fat loss and muscle gain eating just once a day.
I am ensuring that when I do eat, I am getting a minimum of 50 grams of complete protein, which is far below what is advised.
What might be of benefit is that my overall activity is high. No more couch potato.
While I love the work you are doing, it seems a little concerning the amount of "carnivore shaming" I am suddenly hearing lately. Many nutritient based channels are suddenly on the fiber wagon and completely ignoring the fact that some of us cannot tolerate fiber. This really has no effect on me, I am just concerned about those who have fiber issues being steered in the wrong direction. Thank you for your hard work
SIBO
I agree with this so much!!! Plants cannot be tolerated by everyone, and we should be encouraging people to do what’s best for them! Animal foods are the most nutrient dense, satiating and least toxic for humans, they should form thr base of all diet and then depending on ones tolerance, goals and preference, then you add in plant carbs/fat. For some people with rare gut/autoimmune issues, thats 0 plants and we shouldn’t make them feel like that’s not optimal for them
Fiber is the actual problem, we don't need dietary fiber for digestion, it's never been needed, and unfortunately over the last few decades the so called experts have convinced everyone that we need to be cramming ourselves full of leafy thick greens and vegetables all in the name of fiber, which again is complete nonsense, I gave up all leafy greens and most veggies and my stomach, digestion, and bowl movements have never been healthier, and at my worst my gut was bloated full or leafy greens all in the name of fiber, instead I focus on whole animal based food, Carnivore mainly.
@@bryceherring946 agreed. Of course, some of us tolerate things more and less than others. My N of 1 is I can NOT tolerate veggies (raw of any kind)- so much bloat and uncomfortable fullness.
@@rachaelalbanese1851 thanks for the comment back here, I hear you and agree, however one good point to keep in mind is less about what we all individually can tolerate based upon our own specific background, genetics and variability as of course that varies, but it's once people better understand how all humans evolved and what we evolved as a species to eat, what we've collected consumed for hundreds of thousands of years, irrespective of cultural and geological differences as that plays a role but so many people are now waking up and better understanding how we evolved to hunt, kill and eat meat, fats were involved and yes some fruits and veggies but never were we supposed to cram down endless greens and then cut out meat (vegan) this is only a modern day phenomenon and not based on any logic or understanding of eating.
Dr Lyon, Can you tell me where I can find norms for body composition from a Dexa scan? I am interested in asking my doctor for one of these but I am sure he will say there's no norms for it and it's not part of the standard-of-care to check a patient's amount of skeletal muscle mass by a dexa scan . Thanks!
This is the closest and accurate philosophy to my personal experience that I’ve seen in terms of weight loss. Amazing!
Thanks for tuning in!
Just wanted you to know I think you’re so beautiful inside and out. You have such amazing talent. Thank you !
Thank you for this information. Do you know any coaches or Drs in Orange County that can be helpful with information like this? I would really appreciate it. ☺️
Been a carnivore for years and I'm in the best shape of my 47y/o life. All this "avoid the extremes" stuff is absolutely unfounded. My classmates literally look like they could be my parents. Infinite examples like such out there and yet "experts" still repeating the same bs.
Calm down your dogma
Same except many of my classmates are dead and I'm just 55.
@@kathya1956do you feel better?
Agreed pork fat rules 🥩💪👍
carnivore for two and a half years and was absolutely the best I've ever felt in my whole life of being incredibly fit. It really changed my sleep habits and depth of sleep and I think that was responsible for the lot of the other improvements
I appreciate your research especially on college kids that gain so much weight during those years but Artificial sweeteners DO increase your insulin level, making people crave carbs and surely surely surely you have read the research on that.
Dr. Lyon, you mentioned losing fat slowly without losing muscle. I hope you will share more about what you did, how it worked, and how you checked results.
I would like to hear more on this too!
41:10 this makes me think. Since I've lost 165 pounds, I've found it harder to diet to lose weight each time after taking a break. It's been 14 years and I've kept 140 pounds off. But I'm curious to finding out how would I find an appropriate maintenance? Other than exercising the method you mentioned in 20:31, which I truly found success in.
Thanks again!
You are intelligent, interesting and gorgeous what a powerful combo!
Harris Benedict equation…. ( resting metabolic rate )1800 no exercise; 2000 with light execercise…. You would diet 1500 cal, with 300/-500 deficit and 300-500 cal burned in exercise. Protect lean mass 27:05
If trying to gain weight do we use target weight for protein or current weight?
diet a caloric deficit and as they get comfortable with that add in some walking step goals and then as they start to show me pause in a success🤩
Thanks! I need to get more sleep.
How can one be a part of this study? I’m a 56 year old woman who has been training for 3 years. Super interested in this subject. Would love to compete in a bodybuilding competition again. Recent InBody assessment was 13.5% body fat at 139lbs. Super interested as well as maintaining muscle as an older gal.
I believe you have to be local to Tampa. You can look up his department on the University of South Florida website :)
He only cares about college aged body builders. A typical obsessed weirdo who’s research is not meant to help average people.
Please highlight we are all different and have different mitochondria efficiency. We are what we eat if we eat processed foods. Lifting weights is essential to keeping muscle
Dr Mindy talks about women and hormones.
All those years of research and that’s all he has
I would urge him to look into it as there's significant evidence and multiple studies on artificial sweeteners. Our body does not recognize it as sugar and increases cravings. As well as neuological damage issues from it, mainly the brain...
Good to see that ph’s and MDs ae running away from the vaccination era ! About time. Now everybody is arriving to this side which I is the best thing that could happen to everybody. And I am not a carnivore but eat meat and understand where we are positioned in this moment. Its about surviving in the best posible health status and wellbeing until a real good change happens at all levels of life. Until we teach a real equilibrium. ❤️
What is extremely low fat low carbs? I usually eat 80g or less fat, 100g carbs per day. 150 to 210g protein, 1500 to 2000 calories per day. I'm 51, male, truck driver. Work out 6 hrs a week. Is my fat, carbs too low? Thanks
I didn't agree with many of what he said. I didn't lose 90lbs 11 years ago by counting calories at all. Just eating mostly meat and fat and rotating exercises. Dr Lyon you were so excited to talk with him . I cannot imagine you counting calories.
One bodybuilder says to do aerobics(cardio) for fat loss while another says cardio is pointless, but building muscle burns fat instead. Only do cardio to warm up. Is cardio and aerobics the same thing? How do we know which person to believe? Both sources have no fat on them, so they're both great sources.
I have always loved meat and eaten a good amount of protein but the past two days I have increased it to your suggested amounts. Oddly I have been extremely bloated both days. Chicken and beef. Thoughts?
What else are you eating? High-meat works better if you COMPLETELY swear off sugars, starches, and all grains.
I really needed to hear this. Low carb is just not sustainable for me Because I tend to overeat and sometimes gain weight. All the gurus seem to say you can eat as much as you want, but as a 64 yr old this doesn’t work for me. And I train 5 days a week for decades. This podcast really gets back to basics. Maybe not what we want to hear, but sounds like ultimately the caloric deficit is the key component.
Maybe be accountable for not over eating? Sorry if that's too obvious
You forgot to ask one question doc.... You need to be in a caloric surplus in order to gain muscle.
How does muscle effect the inflammation on obese peoples? I know excess fat causes to much inflammation on the body but I was wondering if muscle lessens that effect, does nothing or increases it?
Muscle decreases inflammation increases metabolic health
Can you receive a protein supplement that doesn't have artificial sweetener
Counting calories isn't a way to live. Learn how to control yourself, your mind and body. If you're making your own food from scratch, there are no calorie amounts labeled on vegetables or on the meat. Eat until your "good" not feeling like crap. Eat real food. But the only supplement I take are the greens powders because it's more cost effective than buying actual vegetables these goddamn days.
Dr. Lyon invite Cole Robinson to do a show with you.
❤Beautiful Dr Lyon is the expert on building skeletal muscle. This video was done before she published her book on October 2023❤
I love coffee especially when fasting
Using artificial sweeteners might not harm your fat loss however, it can massively screw up your gut Microbiome, depending on which ones you’re using
How can I have a normal metabolism after losing this 250 lbs?
When it comes to diet sodas what part of the word artificial does he not understand. Artificial means chemicals are endocrine disruptors and they're one of the contributing factors to our current state of obesity.
20:00 This calories maintenance is straigth from Mike Mentzer:)
I see a lot of issues with Campbell's arguments & I'm surprised Dr. Lyon overlooked them, as she's not just a clinician.
Bodies aren't static - they compensate
Bill Campbell seems to me to contradict the advice of people like Peter Attia, Tim Ferriss & Dom D'Agostino. They see the body as more of a dynamic system. If you decrease your caloric intake significantly, your body changes metabolic rate to compensate. So there's an immediate effect that appears beneficial, but your body then adjusts & you don't keep the benefit (in this case, weight loss). And both of them note that you need to do a MASSIVE amount of exercise to 'burn' fat. Perhaps I've misunderstood them, and misconstrued whether they disagree with Bill Campbell, but I think they do. [By all means point it out if I'm misunderstanding something here or you find my critique unfair: I'm open to learning & willing to be shown where I'm wrong].
Red Flags abound here
I'm not hearing Dr. Campbell discuss dynamic adjustment of the human system to changes in input, or for that matter, in energy output. Our bodies absolutely DO adjust. This is often overlooked in university-based research as studies generally aren't very long-term: they last for days, perhaps weeks. Not months or years: that'd be... inconvenient.
I'd argue that ignoring long-term effects (something also done in many pharmaceutical & supplement studies) means you're just screwing around: there's little useful research going on.
If you're concerned only with the short-term effects of dietary or exercise changes I think you're deluding yourself & wasting everyone's time. That's a disservice to medicine, a bullshit approach to science. Not saying that's what Campbell's doing, but I'm not hearing him say he's been conducting his research studies individually over long periods of time. And he's already admitted to bowing to convenience in restricting his research to university students (who are only reliably available for a single 3-month term).
Let's consider that for a moment. Dr. Campbell admits he's been researching entirely with subjects in their late teens/early twenties. His subjects are at an age when your body is primed to burn energy easily, has its highest metabolic rate, will pack on muscle easily and burn fat most efficiently. University students are convenient subjects, as Campbell admits, but they're not exactly "normal". They're in their prime; that doesn't last long.
It is NOT at all clear that you can extrapolate results observed in youth to other people of significantly different age. Even Campbell admits this (though he doesn't appear to realize he did so): at 38:00 he says "Nobody loses body fat as fast as we want. I'm a fat loss researcher and every time I try to lose fat I end up thinking 'this is not fast enough!'" Well, duh: you're 20 years older than your research subjects!
Dr. Lyon has an enormous amount of medical training & works hard as a researcher. But there's no science in clinical medicine: it isn't a scientific discipline. She needs to think more like a critical researcher when interviewing a researcher, cause they don't always do research well. It's easy for a researcher to overlook the fact they're using age-bound research subjects, or conducting only short-term studies. After all, it's what they do & they're used to that. It's also what their university-sited peers do: it's normal. She's looking in from outside, should have seen that & should call him out on it. She's also well aware, I presume, that human systems are much more dynamic than Campbell assumes they are.
Dr. Lyon: be more critical. And don't just make nice: that's not a useful interview. You don't have to attack an interview subject, but you also shouldn't just ask uncritically & make polite noises. That doesn't help us - or you - resolve apparent conflicts in advice from different experts on the web. And frankly, your interview subjects are clinicians & academic or industry researchers: they are used to polite critiques & questions. You earn your PhD by delivering a DEFENSE, after all. If they get their backs up at being questioned THAT would be a red flag.
Gabrielle Lyon lost weight by taking ozempic and testosterone. She admitted to this on Mark Bells Power Project, ""The truth about females and steroids"". Look it up. Now she is selling a book on how to lose weight and be strong. I have lost all respect for her, she did not lose weight naturally like the rest of us are trying.
I care way more about not being hungry than cookies!😂
Get Doug McGuff on.
Yes…it’s hard to get all your protein and sleep as a night shift worker.
So...a commercial for Thesis? I stopped listening.
16:29 that’s surprising, and understandable I think. And damn, why do humans stop moving?!
People stop moving when they are
in pain.
@@philipharned944 very true. And they are in pain *because* they stop moving.
You need to listen to Prof Bart Kay and Dr Anthony Chaffee and forget the word Calories
Actually, people spreading misinformation of energy balance not being a factor is part of the problem nowadays. We live in a idiocracy where people don't read a book or research. Every well-known individual that has trained an athlete in the lowcarb world from the past like Vince Gironda, Rheo Blair, Bodybuilder George Turner, and present like the late Charles Poliquin, Dr Mauro Di Pasquale who has trained people including himself on a Cyclical Ketogenic diet for 50 plus years, Dave Palumbo who has trained people on a cyclical ketogenic diet for 25 years plus along with Jeff Volek and Steven Phinney,etc. are just a few such but all said calories counted but felt low carb diets were superior. And that is how they were able to create consistent and duplicatable results. So i would say Dr Gabrielle Lyon and her guest are spot on!
Looking like goddess ❤ and solid info. 🇨🇦
No work with heavy or obese people…..focused on body builders. So, as usual, focused on the 1%. Not the people who need the help the most.
In other words….a typical medical researcher.
Excercise in general is not a good mode for weight lose or loosing body fat, it's just not, we all saw years ago the biggest loser style diets and workout plans where people were encouraged to do endless training and cardio and their bodies got burnt out and shut down because people incorrectly assumed well if I workout I will lose fat, so why not just workout and do endless cardio all day long, more is better right? Unfortunately not and the diet is what should have been emphasized above excercise...
Focusing on your diet (the food quality and hitting macros) and getting your food on point will help you the most in loosing weight, yeah sure excercise helps with maintaining a healthy lifestyle but far too many people are going to the gym and thinking about how this will help them lose body fat when in general, the massive amount of effort and time it takes to expend a few hundred calories only for them to go home and eat it all back, again for fat lose, its all diet...
and hitting your protein macros is so important to help body composition and yeah sure doing some added cardio will help with metabolism and health but excercise by itself (running, cardio, etc) is not a good mode to rely on for fat loss, that's done in the kitchen and frankly lots of people lose weight doing little to no added cardio because they realize it all comes down to the food, calories and getting proper sleep, far too many people correlate excercise with weight lose and if that were the case, why are so many heavy people running on the cardio machines day after day week after week and they show little to no weight loss.
Why do you equate “exercise” with cardio? By now everyone should know that cardio is largely not fat-burning. To me “exercise” means working out with weights, bands (the kind with handles), and balance work to strengthen the core.
Build muscle, and the muscle will burn the fat for you, even whole you sleep.
Cardio’s utility lies in building endurance.
I’m detecting a little ozempic in play here I know she knows her stuff but her sudden weight loss and really low body fat gives it away and she can prescribe it to herself
That is a bold assertion. You apparently haven’t followed her for that long if that is your conclusion. And for your information, doctors can’t prescribe themselves medication.
I enjoy listening to her, but her face has always seemed very skeletal, she has very low body fat which to me doesn’t look the best, but to each their own.
She’s very knowledgeable and I like the podcast.
@@DivineGoddessOnEarth I do as well but the timing on the gaunt look is kind of suspicious especially where she can prescribe this herself, there are a bunch of influencers in this space on it but wont say they are
dugqqq
A gage of 1% of fat loss per month would only be 2lbs of fat loss per month
Depends on your starting weight. 1 per cent of 200 pounds is 2 pounds. 1 per cent of 150 pounds is 1.5. Most people can’t deal with the idea of going so slowly so it’s sustainable. It takes a lot of patience, and a lot less of stepping on the scale.
@@antoniaz Isn't it supposed to be no more than a 1-2lbs loss per week? (not per month) to optimize fat loss without losing muscle. That's what I was always taught.
@@jacquishugar6761 I have to replay it to hear exactly what was said but I was just clarifying the math because I'm a math nerd. 🙂 As for body recomposition, it seems that 1-2 pounds a week is too much too fast unless one is EXTREMELY obese. I use an app called MacroFactor and I go for .5 pounds loss per week while (hopefully) building muscle.
@@jacquishugar6761 Nope, he says 1% loss of body fat per month is "a very good rate of fat loss." (with a 20% calorie deficit). Note that body fat is NOT weight.
@@antoniaz right and approximately 3500 cal = 1lb of fat and 2 lbs of fat = 1% body fat.