DR. ERIC HELMS: Calories & Macros For Fat Loss
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- Опубліковано 15 лис 2024
- I had Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal calories and macros for fat loss. We discuss:
0:35 Muscle and strength pyramids
7:19 How do you find maintenance calories?
15:06 Choosing a calorie deficit
26:00 For more advanced bodybuilders, how fast can you lose fat without losing muscle?
29:03 How will you know you’re losing muscle?
32:04 Protein for fat loss
37:53 Protein in the offseason vs. in contest prep
40:17 Does speed of digestion matter for protein?
42:37 Carbs for fat loss
46:06 Minimum requirements for fat intake
55:54 Contest prep update from Eric
Find Eric:
3dmusclejourne...
IG: @helms3dmj
New Bodybuilding Program Design Course:
www.3dmjvault....
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About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and build muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.
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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.
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Check out my last interview with Eric where we discuss organizing fat loss phases: ua-cam.com/video/gjk6FgDvaLI/v-deo.htmlsi=feKKzLAvLn5PWc9d
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31:56 macros
So this is what it’s like to have a Dad
You guys just made the lightbulb come on for me here...i am a decently big guy, 6'1" 215lbs at about 14-16% bf right now.
The first eyebrow raise was Dr Helms kinda heckling the idea of dieting on just lean meats and veggies and protein shakes...i was like "wait isn't that kinda normal in a hard diet?"
Then the first domino was when he said he prescribes 3-5g carbs per kg during maintenance....bruh....that would be like roughly 300-500g of carbs/day for me. I've been "maintaining" on like 150-200g of carbs....and thats training hard 5 days a week with a physical job where i easily get 8-12k steps a day and lift heavy gear all day long.
The whole stack of dominoes crashed down as i started to think about how fat phobic i have always been, so when i start eating carbs again i panic when i get the initial "water weight" gain from carbing up some, so i just stop adding carbs and tell myself "this is just how slow my metabolism is, I'll be fat again if i go higher".
So then when i diet i have to go extreme low carb and just maintain those minimum levels of protein and fat to get the scale to move at all, cause guess what I'm already underfed and just barely "maintaining". Then i get hella depleted and burnt out on the cut so i fall off the wagon, rebound from nearly zero carb (trace carbs from veggies and yogurt only) to SOME carbs and either panic or just say "F it" and give up and get fat again, and start the whole cycle over again. Ive been dieting on like 1600-1700 calories for weeks and weeks on end.
HOLY CRAP I'VE BEEN STARVING MYSELF GUYS🤯🤯🤯. I think i need to gradually increase carbs this time on maintenance and see if i can maintain weight in that range you prescribed. Then maybe i can actually cut with some carbs still in the plan.
You guys are doing the gods works 🙏🏼
Many people are scared of carbs because of the new carnivore fad. The more you workout the better you’re body get at utilizing carbohydrates.
@@Nate-kl9wm I been this way since before carnivore was ever thought of...I just never realized the volume of carbs and average athlete can maintain on...the idea of consuming 300-500g carbs and not immediately gaining weight sounds crazy to me but I've bumped it up to about 350 the last two weeks and so far I'm not only maintaining fine but my pumps are better and I look more jacked than ever before... probably gonna keep pushing it up to see where I can go with it....fat phobia is a real thing and breaking through is a son of a b...
@@fullmetalathlete nice man happy for you. Takes an open mind to change certain dietary habits. I always tell people who like paleo, carnivore ect that they are leaving gains and performance on the table restricting carbs and I get a lot of negative responses. Sky’s the limit for you now in terms of muscle gain and athletic performance.
Hell yeah... just walked into gym... waiting for some new Helms brilliance
The GOAT
I wore a cgm to monitor my glucose and what different food affect my numbers , my work outs and mental state and found out keeping it low to stable fasten my fat lose and felt amazing during my workout !
Hi Dr Swole, you run some great videos. I am currently in contest prep stage and would appreciate your thoughts on what I believe Eric Helms refers to as 'eating up into your show'. Eric touches on it in the Muscle and Strength pyramid nutrition book however I am searching for some video interviews with him where Eric explains the process. Many thanks
Great work mate always great learning when Eric is on 👊👊
He’s a G
What an amazing interview with Hollywood movie star Chris Evans
Great video great detail
Great shirt Eric 😂
So good lol
awsome! New episode! I got a question. I am 40 yrs old, 264lbs and 6.4. Im about 15% bodyfat. Can i still go for "bulking" or should I go for deficit ?
It depends on your goal. Do you want to build more muscle, lose fat to make the muscle show better, do you just want to maintain, so many variables. I always say cut first. If you bulk now, you will gain fat along with muscle, so when you are ready for a cut, you will have more fat to lose than you would if you cut now.
Agreed with above. I usually recommend people stay in the 10 to 15% body fat range
jesus Christ you must be a tank 🤯
@@kane6529 getting there i hope!
Great episode 👏🏽
Thank you
Embrace the suck !! My favorite line with getting fit lol
Best video 😊😊😊
Do you guys use an online calculator for body fat measurement, calipers, or other things? Are online calculators for BF accurate?
They aren’t. Visual assessment is better
As a hybrid athlete its hard to not loose lean muscle.. but when i up my food i feel very uncomfortable
"Meso American " style 😂
Quick question please answer if possible. If i train push on monday and train push on friday instead of thursday. Is that too long
No, volume is volume, as long as you get it within the week, you're good👍
🔥💯🔥
👊🏼
So what about a smaller female going down in calories thatbis too.much .and will forsure cause muscle lose . say under 1000 just to loose weight could i just up my exercises so i atbleast get in 1200 calories..im doing a cut to get to 18% so i can do a bulk with some wiggle roomi think iv been doing ok loosing .. .5 lb and gain .5 ton1 lean muscle but wanna speed it up a bit.. finding itbharder and harder the more i lift .. 😅 i dunno !
Bro can you please make a video for how to make a stripper body i want that and im 78 kg and 6 feet and i started gym about 1 month ago
Great video except for the protein recommendations... Eric just said that there is conclusive evidence that there is no additional benefit in taking more than 1.5.-1.6 grams of proteins per kg and than recommends his clients to take a minimum of 1.8 and a target of 3g per day. WHY!? Protein is expensive and in most cases very bad for the environment. Why would you recommend more than the maximum??
Not sure if the 1.6g/kg recommendation is based on energy maintenance. I'd assume the protein requirements for retaining muscle mass during high caloric restriction are higher
This guy is overkill. Damn it! Get to the point!
Everything he is saying is the point..there are so many dynamics to true health and it all matters ...this is why the people fail..cause like u..everyone wants a quick and easy to the point way...if your brainspace was overkill u would get it
@@nafisjohnson3973 Oh please. He could have said all that he did, in 20 mins,
@@hospitaladministrator3359 🤣🤣🤣🤣🤣
Revelation 14:12
King James Version
12 Here is the patience of the saints: here are they that keep the commandments of God, and the faith of Jesus.
So useful content thank you 👏🏻🔥
Got many insights especially on fats and the recommended minimal fat intake
It’s more comfortable to me to have more carbs or proteins which are more satisfying than fats so now I’m not so worried about their reduction 🫶🏻
Are you wearing a woman's camisole 😂
Dr.Photoshop.