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Bonus Episode: My 14-Day Rapid Fat Loss Protocol (Aggressive Dieting for Lifters) · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: This is a microcut of two weeks, very aggressive rate of loss, and it's probably gonna come out to be about 1.2 to 1.4% of your body weight per week.
• 0:10
  Philip Pape: Welcome to the Wits and Weights Podcast.
• 0:13
  Philip Pape: I'm your host, Philip Pape, and this twice-a-week podcast is dedicated to helping you achieve physical self-mastery by getting stronger, optimizing your nutrition, and upgrading your body composition.
• 0:24
  Philip Pape: We'll uncover science-backed strategies for movement, metabolism, muscle, and mindset with a skeptical eye on the fitness industry so you can look and feel your absolute best.
• 0:34
  Philip Pape: Let's dive right in.
• 0:39
  Philip Pape: Wits and weights community, welcome to another bonus episode of the Wits and Weights podcast.
• 0:44
  Philip Pape: This episode is a recording from the kickoff call for our Shred Tober 14-day fat loss annihilation challenge in the Wits and Weights Facebook community.
• 0:55
  Philip Pape: The challenge is already underway as you get this episode, so it's too late to join.
• 0:59
  Philip Pape: But definitely if you want to join future challenges, come check out our Facebook community.
• 1:04
  Philip Pape: Link is always in the show notes.
• 1:06
  Philip Pape: Now, this rapid 14-day fat loss protocol is not for everyone.
• 1:12
  Philip Pape: It's intended for lifters who know how to build muscle and get that high training stimulus and understand how to track and log their food, how to get sufficient protein, how to modify fats, carbs, and their food selection.
• 1:27
  Philip Pape: It's also for people who have not been dieting recently.
• 1:30
  Philip Pape: So you've been at maintenance calories or you've been in surplus calories for a while, because this places a massive short-term stress on the body.
• 1:37
  Philip Pape: And it really is all about pushing the limits, seeing what you're made of, seeing what kind of results you can get while holding on to all your muscle to balance the aggressiveness with the short duration.
• 1:50
  Philip Pape: So in this recording, you are going to learn the exact things that I shared with the challenge group that we are following and that I am following personally, such as what are the two most important things to get right if you're going to do rapid fat loss?
• 2:06
  Philip Pape: What are the exact steps to determine your calories and macros so you know how to eat on each day of the protocol?
• 2:13
  Philip Pape: And then as a bonus, how to set that up in macro factor, what to do each day of the 14 days, because it is not just a linear approach, there's some uh variation in there, so that you can hold on to as much muscle as possible, recover, and lose fat successfully, and then some nutrition strategies toward the end that you can use to make it easier.
• 2:34
  Philip Pape: And of course, I actually have the full guide for this protocol available now, um, including the macro tables that I mentioned in the recording, so that you can easily determine your targets, just a quick lookup.
• 2:45
  Philip Pape: And so if you want that exact guide, just click the link in my show notes and you'll get instant access.
• 2:51
  Philip Pape: All right, now on to the episode.
• 2:53
  Philip Pape: Let's talk about the microcut, or Carl calls it the hypercut.
• 2:57
  Philip Pape: Uh, I'm calling it a microcut, but either way, the same idea.
• 3:01
  Philip Pape: Um, most fat loss phases are usually around 12 to 16 weeks or longer when you have some decent amount to lose, let's say 20, 30 pounds or more, and you go at a moderate rate of loss, something like a half percent a week.
• 3:14
  Philip Pape: So if you're 200 pounds, that might look like a pound a week.
• 3:17
  Philip Pape: If you're 150, that would be like three quarters of a pound a week.
• 3:20
  Philip Pape: And that's because we're balancing duration with aggressiveness to get through the cut, because adherence is the biggest um thing that that people are that people struggle with.
• 3:31
  Philip Pape: And and that's what we give with crash diets.
• 3:33
  Philip Pape: They're very hard to stick to, you know, fad diets are hard to stick to.
• 3:36
  Philip Pape: So we do that at a moderate rate of loss.
• 3:38
  Philip Pape: A mini cut is something that more advanced trainees might use.
• 3:43
  Philip Pape: Um, or I've had clients who are very experienced lifters, even though they've never been through a cut per se, but they have a lot of muscle mass and they have a high expenditure.
• 3:51
  Philip Pape: And so we can shorten it and go more aggressive, and they don't feel it as much because the calories are still at a decent level, right?
• 3:58
  Philip Pape: So if you're a more advanced trainee, that might be familiar to you.
• 4:01
  Philip Pape: The challenge uh here is really all out.
• 4:06
  Philip Pape: If you ever saw what's that uh movie, um was it Space Balls back in the 90s?
• 4:10
  Philip Pape: What was the um what was the speed?
• 4:12
  Philip Pape: Ludicrous speed.
• 4:13
  Philip Pape: Okay, that's what this challenge is, ludicrous speed.
• 4:16
  Philip Pape: This is a microcut of two weeks, very aggressive rate of loss, and it's probably gonna come out to be about 1.2 to 1.4% of your body weight per week.
• 4:26
  Philip Pape: So if you want to do the math on your own and take your weight and assume something like, you know, 1.3% of your body weight times two, that's how many pounds maybe you can expect to lose.
• 4:37
  Philip Pape: And that's pure fat.
• 4:38
  Philip Pape: The idea is that this is just fat and not any muscle.
• 4:41
  Philip Pape: Um, and this has been supported by multiple trials in the research.
• 4:44
  Philip Pape: I'm not going to go into those here, but um, I am happy to send those another time.
• 4:48
  Philip Pape: Okay, so there are two things that matter most over anything else.
• 4:52
  Philip Pape: The first is training stimulus, the second is protein.
• 4:56
  Philip Pape: Training stimulus, what we mean is you have some form of high intensity or stimulus on your muscles with your programming.
• 5:04
  Philip Pape: Um, and your volume is reasonable so you can recover and actually do it again, right?
• 5:08
  Philip Pape: So if you're a three-day-a-week program, Monday, Wednesday, Friday, you're gonna have a big energy drop on Monday.
• 5:14
  Philip Pape: It's not gonna, you're not gonna feel it on Monday because Monday's the first day.
• 5:18
  Philip Pape: But within a few days, you're gonna have a really high drop in your energy and you may feel it, and it may be hard to push or even progress on your lifts.
• 5:26
  Philip Pape: It shouldn't be because the whole point of this is two weeks is short.
• 5:30
  Philip Pape: And at least in my experience personally and with my clients, the first few weeks of a diet, you don't feel it too much, and then it starts to catch up in the strength department.
• 5:39
  Philip Pape: So the beauty of keeping it to two weeks is I would expect you to continue with your existing programming, don't change it if you've been progressing and see how it feels.
• 5:49
  Philip Pape: If you run into a brick wall on that, reach out in the chat, say, Hey, what do I do?
• 5:53
  Philip Pape: How do I modify my my reps, my sets, my load to make this work?
• 5:58
  Philip Pape: If you're looking for a quick plan A, if you hit a wall, I would recommend one of two things.
• 6:04
  Philip Pape: Either cutting the intensity, the load on the bar by about 10% and keeping everything the same, or cutting out sets or movements, meaning if if you do three or four sets of everything, cut out the last set.
• 6:16
  Philip Pape: Or if you do four or five movements, cut out the last movement, which usually is direct isolation work for most people.
• 6:23
  Philip Pape: It's kind of the fun, small stuff at the end, and see if that helps with your recovery and your progress.
• 6:30
  Philip Pape: That's training stimulus.
• 6:31
  Philip Pape: Um, protein has to be high.
• 6:34
  Philip Pape: And I'm actually gonna change this here and say it's gotta be one gram per pound.
• 6:39
  Philip Pape: So you may have heard me talk about a range of somewhere between 0.7 and 1.2 grams per pound uh for most phases, even on a fat loss phase.
• 6:49
  Philip Pape: But for this, and if you look at Bill Campbell's protocol, they always are at least a gram per pound, if not slightly more than that.
• 6:55
  Philip Pape: The challenge is gonna be your calories are cut.
• 6:59
  Philip Pape: So there's gonna be this fine balance between protein, fats, and carbs that we're gonna talk about.
• 7:03
  Philip Pape: Um, and and the the point of that is to preserve muscle, obviously.
• 7:06
  Philip Pape: The point of that is to preserve muscle, it's to tell your body that I've got a muscle building stimulus and I have the nutrition to support it.
• 7:13
  Philip Pape: And so the energy is gonna come from my fat cells.
• 7:16
  Philip Pape: That's the idea.
• 7:17
  Philip Pape: Okay.
• 7:18
  Philip Pape: I don't think I'm missing any questions in the chat.
• 7:20
  Philip Pape: So so far it's crystal clear for everyone.
• 7:22
  Philip Pape: Okay.
• 7:23
  Philip Pape: The science.
• 7:24
  Philip Pape: Um, a lot of people think when you go into a fat loss phase, you need to increase your reps, increase your volume, right?
• 7:30
  Philip Pape: Do more, do more cardio.
• 7:31
  Philip Pape: But that is the opposite of reality because the more of that you do, the more you stress your body, and the more your body wants to conserve calories.
• 7:37
  Philip Pape: That's counterproductive.
• 7:38
  Philip Pape: So we don't want to do that.
• 7:40
  Philip Pape: We want to hold on to muscle.
• 7:41
  Philip Pape: And the only way to do that is tell it that muscle is important with our training stimulus and giving it the nutrition.
• 7:47
  Philip Pape: Um, so it's more even more important during fat loss that the intensity is high.
• 7:51
  Philip Pape: And again, intensity being the load on the bar, the weight on the bar.
• 7:55
  Philip Pape: Um, you might again lose a little bit of strength in the toward the end of week one, perhaps.
• 8:01
  Philip Pape: So it what matters is the relative um, the relative intensity.
• 8:08
  Philip Pape: So if that's why I said 10%, uh you could drop it by 10% if you have to, it's still gonna feel like the full intensity when you were not in a fat loss phase.
• 8:18
  Philip Pape: Uh yeah, relative stimulus.
• 8:19
  Philip Pape: There we go.
• 8:20
  Philip Pape: And you're training heart, heart, heart AF.
• 8:22
  Philip Pape: Okay.
• 8:23
  Philip Pape: You need protein to uh replace and preserve the muscle, and and there we go.
• 8:27
  Philip Pape: Okay, so we talked about all that.
• 8:28
  Philip Pape: Now, carbs.
• 8:30
  Philip Pape: So everybody wonders, okay, now what does that do for carbs?
• 8:32
  Philip Pape: So a few things.
• 8:33
  Philip Pape: First of all, carbs are muscle sparing.
• 8:35
  Philip Pape: And the way this works is pretty simple.
• 8:38
  Philip Pape: Your body looks for energy, it's either gonna get it from your fat or from your carbs.
• 8:42
  Philip Pape: If you have carbs coming in, it's gonna use that immediately as glycogen, which is awesome when you're trying to build muscle, awesome when you're trying to train in the gym.
• 8:50
  Philip Pape: But if you don't have enough carbs, it's gonna go to protein and it's gonna convert protein into glucose and then glycogen.
• 8:57
  Philip Pape: And that is why we want to have high protein and high carbs and have this fine balance.
• 9:02
  Philip Pape: But in a deficit, you are keeping the protein high and don't have much room for carbs.
• 9:08
  Philip Pape: So you need some minimal amount of fat as well.
• 9:11
  Philip Pape: So, what do we do here?
• 9:13
  Philip Pape: Um, I'm gonna give you tables at the end of the document that give you an idea of where we can target your fats and carbs.
• 9:20
  Philip Pape: But if you're feeling like you're completely drained and you have no energy at all, make sure the protein isn't going too high where it's where it's cutting into your fats and carbs.
• 9:29
  Philip Pape: Also, make sure your fat is not too high.
• 9:31
  Philip Pape: So, believe it or not, in a short period like this, the fats can go as low as 10 or even seven grams.
• 9:38
  Philip Pape: And I know that sounds crazy because we know that the fat is there's an essential minimum you have to have, but we're talking duration.
• 9:44
  Philip Pape: These are one of the trade-offs that we can make.
• 9:46
  Philip Pape: Um, training fasted versus pre-workout.
• 9:50
  Philip Pape: Um man, it I I say keep doing what you're doing, Carl.
• 9:55
  Philip Pape: Like if you're already training fasted, keep doing it.
• 9:57
  Philip Pape: If not, I don't want you to change too many variables on this program.
• 10:00
  Philip Pape: Um, but hey, that's an interesting part of the experiment.
• 10:03
  Philip Pape: So if it if you're feeling just awful when you do that, throw it in the chat.
• 10:07
  Philip Pape: We'll we'll talk about it.
• 10:09
  Philip Pape: Um, and so and then so the other option is to trade some fat for carbs, is where I was going with that.
• 10:14
  Philip Pape: So make sure the protein is where it needs to be, and you can lower and lower and lower the fat to get the carbs higher to give you that muscle sparing and energy, uh higher energy effect.
• 10:24
  Philip Pape: Okay.
• 10:24
  Philip Pape: And if this sounds complicated, it doesn't have to be.
• 10:26
  Philip Pape: We're gonna we're gonna get down to the numbers pretty soon here.
• 10:29
  unknown: Okay.
• 10:30
  Philip Pape: All right.
• 10:31
  Philip Pape: So here is the starting protocol.
• 10:34
  Philip Pape: All right, it all hinges on your expenditure.
• 10:37
  Philip Pape: So if anybody doesn't know what that is, put it in the chat.
• 10:41
  Philip Pape: Please don't.
• 10:41
  Philip Pape: There's no judgment here.
• 10:42
  Philip Pape: If if there's things you don't know that then then that's awesome.
• 10:45
  Philip Pape: Say that you don't know it so you can learn.
• 10:47
  Philip Pape: Your expenditure is your metabolism is your calories burned every day.
• 10:50
  Philip Pape: That's all it is.
• 10:51
  Philip Pape: I'm not gonna go through a whole detail on that, but it's the amount of calories that it that you require to not gain or lose weight.
• 10:59
  Philip Pape: Um 1950, that's your expenditure.
• 11:02
  Philip Pape: Cool.
• 11:02
  Philip Pape: So yeah, so we all we all of us probably have expenditures anywhere from 1500 to 3,500.
• 11:10
  Philip Pape: That's that's you know, kind of covering the full range of most people.
• 11:13
  Philip Pape: You're gonna start with that number and then develop your protocol from that.
• 11:17
  Philip Pape: And I have tables at the end of the document that are going to give you a lookup.
• 11:21
  Philip Pape: Okay.
• 11:22
  Philip Pape: So take your expenditure and you're gonna multiply it by 0.55.
• 11:27
  Philip Pape: The protocol here is that we want to be in a 45% calorie deficit on all of the deficit days.
• 11:35
  Philip Pape: And I'll explain the which days we're in a deficit versus which days we're not in a moment, but we want to be in a 45% deficit.
• 11:41
  Philip Pape: This is big.
• 11:42
  Philip Pape: Normally you would be somewhere around 20, maybe 25%, something like that.
• 11:48
  Philip Pape: Now, if you're using macro factor, it doesn't think in terms of the percent deficit, it thinks in terms of the percent rate of loss, right?
• 11:58
  Philip Pape: So when you set it up in macro factor, you're gonna manipulate it when you first set it up for the deficit.
• 12:04
  Philip Pape: And then whatever the rate of loss is, is what it is.
• 12:07
  Philip Pape: It's probably gonna be, like I said before, around 1.2 to 1.4% per week.
• 12:12
  Philip Pape: But I'll be interesting to see where everybody's falls when we get to that point.
• 12:15
  Philip Pape: So I'm giving you an example here of somebody whose expenditure is 2,500, which is kind of reasonable in the range of of a lot of folks, um, especially people who've been training.
• 12:25
  Philip Pape: You know, mine is around 2,900 right now.
• 12:27
  Philip Pape: A bigger guy might be in the low 3000s, smaller females are gonna be the low 2000s to upper 1600, or I shouldn't say just females, but just lighter people, or if you haven't been training a long time, et cetera.
• 12:38
  Philip Pape: Um, this is a reasonable number.
• 12:40
  Philip Pape: So if it's 2500 multiplied by 0.55, your intake would be 1,375 calories.
• 12:46
  Philip Pape: Okay.
• 12:47
  Philip Pape: So right off the bat, that's when I see that, I think that's getting pretty tight.
• 12:52
  Philip Pape: That's getting pretty low.
• 12:53
  Philip Pape: And that's the whole point.
• 12:53
  Philip Pape: This is very aggressive.
• 12:55
  Philip Pape: Then we're gonna set our macros based on that.
• 12:57
  Philip Pape: So the protein is gonna be set to one gram per pound of your target body weight.
• 13:03
  Philip Pape: And the simple way to say that is what are you, what are you targeting in the challenge?
• 13:07
  Philip Pape: It's not gonna be very far from where you are now.
• 13:09
  Philip Pape: Uh, but for me, I weigh 185 and I expect to be around 180.
• 13:12
  Philip Pape: So I'm gonna use 180.
• 13:14
  Philip Pape: Simple.
• 13:14
  Philip Pape: Just get it close.
• 13:16
  Philip Pape: Then you're gonna set your fat next.
• 13:18
  Philip Pape: And I would use 20 to 30 percent.
• 13:21
  Philip Pape: Normally I'd use 30% right off the bat for my clients, but that's also when we're dealing with more calories.
• 13:27
  Philip Pape: When you have fewer calories, if you set it to 30%, you're gonna find that the carbs end up becoming really low.
• 13:32
  Philip Pape: Sometimes they go negative, which is not possible.
• 13:34
  Philip Pape: So you're gonna have to make trade-offs.
• 13:37
  Philip Pape: So, example, if you're gonna use 25% of your calories from fat, 1375 calories, right?
• 13:43
  Philip Pape: That's this number up here, times 25% gives you 344 calories.
• 13:47
  Philip Pape: We divide that by nine grams per calorie or nine calories per gram, and that gives you 38 grams.
• 13:53
  Philip Pape: And then the carbs are the rest.
• 13:55
  Philip Pape: So I know it's a lot of math here.
• 13:58
  Philip Pape: Again, I have a lookup table for you, but you take the 1375 calories, you subtract the 720 calories of protein and the 3454 calories of fat, and it leaves you 311 divided by four calories per gram, 78 grams of carbs.
• 14:12
  Philip Pape: Am I losing anyone?
• 14:12
  Philip Pape: Please throw in the chat if I'm losing you.
• 14:14
  Philip Pape: It's a lot of math.
• 14:15
  Philip Pape: Okay.
• 14:16
  Philip Pape: And so we have tables at the end of the document.
• 14:18
  Philip Pape: I'm gonna scroll down real quick so you can see what they look like.
• 14:21
  Philip Pape: Okay.
• 14:22
  Philip Pape: So these will be helpful.
• 14:23
  Philip Pape: What I've done is I've created six tables sorted by weight, um, incrementing by 25 pounds each.
• 14:28
  Philip Pape: So if you weigh everywhere from 125 all the way up to 250 pounds, you should be able to find a number.
• 14:35
  Philip Pape: If you're more or less than that, I I don't have a table in here for that.
• 14:39
  Philip Pape: So if we take, let's just say 150 pounds, probably a lot of folks are in that range.
• 14:44
  Philip Pape: Um, and your expenditure is 22,500.
• 14:47
  Philip Pape: The the example I just gave you, you can see that the numbers line up with what I just mentioned, right?
• 14:53
  Philip Pape: 150, well, no, this is 150 grams of protein, not 180.
• 14:57
  Philip Pape: Okay.
• 14:57
  Philip Pape: So 150 leaves you 38 grams of fat, 108 of carbs.
• 15:01
  Philip Pape: So what I did with these tables is the you'll notice that the top and bottom expenditure shift larger for each increase in body weight.
• 15:10
  Philip Pape: And that's just because you know, bigger people tend to have bigger expenditures.
• 15:14
  Philip Pape: So I'm trying to kind of move it along.
• 15:16
  Philip Pape: I also don't want the bottom, the the lowest expenditure, folks, to be lower than like seven or eight hundred calories, rock bottom.
• 15:25
  Philip Pape: So if you do this exercise and your expenditure is on the low end and it gets you to be to a crazy low number of calories, I wouldn't recommend doing this protocol, period.
• 15:37
  Philip Pape: I just don't think it's safe or healthy for you to do that.
• 15:40
  Philip Pape: Again, let us know if that's the case.
• 15:42
  Philip Pape: Reach out to me privately if that's a concern, and we'll talk about your options.
• 15:46
  Philip Pape: Okay.
• 15:47
  Philip Pape: Okay.
• 15:48
  Philip Pape: And then here's how you're gonna set up in macro factor.
• 15:51
  Philip Pape: You can do it now, but you're not gonna be following it till Monday.
• 15:54
  Philip Pape: Between now and Monday or now and Sunday, I want you to just eat at your maintenance, eat like you normally are.
• 15:59
  Philip Pape: Don't try to get a jump start on this.
• 16:01
  Philip Pape: And then on Monday, you're gonna set your goal and start following it.
• 16:04
  Philip Pape: It's pretty simple.
• 16:05
  Philip Pape: In the strategy tab, you can set a goal to lose weight.
• 16:09
  Philip Pape: Um, set your target weight.
• 16:11
  Philip Pape: I'm gonna change this actually.
• 16:12
  Philip Pape: Set your target weight to 20 pounds below your current weight.
• 16:15
  Philip Pape: I want it to be just so far away from where you are now that there's no way you're gonna hit that during the challenge.
• 16:20
  Philip Pape: And that's because I don't want it to trigger early.
• 16:22
  Philip Pape: We're not using Macrofactor to actually hit the number.
• 16:25
  Philip Pape: We're just using it to drive the um the targets and the tracking.
• 16:29
  Philip Pape: And then you're gonna select all these options coached, balanced, low calorie floor, cardio and lifting, distribute calories evenly, and then highest protein.
• 16:38
  Philip Pape: Well, here's what's gonna happen.
• 16:39
  Philip Pape: I know there's gonna be a lot of questions.
• 16:40
  Philip Pape: You're gonna do this, and it's not gonna look anything like the table.
• 16:43
  Philip Pape: And that's because macrofactor has a bunch of fail-safes built in.
• 16:46
  Philip Pape: It has like a minimum fat, it has a minimum calories, uh, it tries to kind of get the protein in the right spot.
• 16:52
  Philip Pape: So there's a couple of workarounds.
• 16:54
  Philip Pape: The first is gonna be just ignore the targets in macro factor and use the ones that you calculate here and just use macro factor as a way to log and get your expenditure as we go along.
• 17:03
  Philip Pape: Because at the end of the day, we're doing this for two weeks.
• 17:05
  Philip Pape: You're not really gonna change your targets in those two weeks.
• 17:08
  Philip Pape: You might in week two, which we'll talk about, but probably not.
• 17:11
  Philip Pape: The other option is to use instead of coached or you can set or use collaborative or manual if you really want the exact targets.
• 17:22
  Philip Pape: Okay, and that way you can manipulate the numbers and see them that see them in there as targets.
• 17:28
  Philip Pape: I personally am not even gonna do that.
• 17:29
  Philip Pape: I it's just I want to keep it simple.
• 17:31
  Philip Pape: Okay, if you're using macrofactor for months like you normally would, sure.
• 17:35
  Philip Pape: Um, and do this on Monday morning.
• 17:37
  Philip Pape: So, questions so far, throw them in the chat.
• 17:39
  Philip Pape: We're gonna have an open QA in a bit.
• 17:42
  Philip Pape: Okay, trying to fly through this here.
• 17:44
  Philip Pape: Nutrition plan.
• 17:45
  Philip Pape: Here we go.
• 17:45
  Philip Pape: This is what it looks like.
• 17:47
  Philip Pape: Um, and I'm gonna let me add a bullet here.
• 17:50
  Philip Pape: Uh no, I'm not gonna do that.
• 17:51
  Philip Pape: So it's gonna be four days on, one refeed, four days on, one refeed, four days on.
• 18:00
  Philip Pape: So four days on, meaning four days in a deficit, one day refeed, four days in a deficit, one day refeed, four days in a deficit.
• 18:07
  Philip Pape: That's 14 calendar days total with 12 dieting days in those calendars in those 14 days.
• 18:13
  Philip Pape: It's pretty straightforward.
• 18:14
  Philip Pape: Um, and the whole purpose of this is to give yourself some recovery from the diet twice during the two weeks.
• 18:24
  Philip Pape: So the first four days, starting Monday, Monday, Tuesday, Wednesday, Thursday, you're just gonna aim for your targets.
• 18:29
  Philip Pape: So you're gonna aim for your, you know, in this case 1375 with your 180 grams of protein.
• 18:35
  Philip Pape: So exactly, yeah.
• 18:37
  Philip Pape: Okay, I'll I'll address Carl's comment in a minute.
• 18:40
  Philip Pape: Um, so what I want you to do is plan out your day one this weekend.
• 18:44
  Philip Pape: This is work.
• 18:45
  Philip Pape: So you notice this is work, like this this thing takes work for all of us.
• 18:49
  Philip Pape: But that's the point because it's it's we're pushing the limits and we're trying to get a really good result in a short period.
• 18:55
  Philip Pape: Plan out your day one, whatever that looks like to you.
• 18:57
  Philip Pape: You can use macro factor and actually plan out the exact day just to understand how it's going to be successful.
• 19:02
  Philip Pape: If you don't already intuitively know that, you can um use this opportunity to do some bulk cooking on Sunday, to go to the grocery store and get what you need, to do kind of a mix and match for the whole first week, thinking about the fact that four days are in a are in the diet and then the next day will be refeed.
• 19:20
  Philip Pape: Um, if you want to check out, I did a uh video about meal planning in the Wits and Weights Facebook group, and it came out yesterday.
• 19:29
  Philip Pape: So go check that out if that if you'll find that helpful.
• 19:31
  Philip Pape: But I think most people following this protocol have some experience with this.
• 19:37
  Philip Pape: So you're gonna prioritize your protein, right?
• 19:40
  Philip Pape: When you plan out your day, you're gonna think, how do I get all my protein first and then start filling in the rest?
• 19:46
  Philip Pape: And then you're gonna say, well, now I've all got all that protein, what room is there for the fats and carbs to then stay below my calorie target?
• 19:54
  Philip Pape: Parties, occasions that do not console coincide with the refeed days.
• 19:58
  Philip Pape: So is there flexibility?
• 19:59
  Philip Pape: Not really.
• 20:00
  Philip Pape: Um, the refeed should be done in this um in this order and with these days.
• 20:05
  Philip Pape: Now, if if there's a one-day difference, like let's say it's you got three days, let's say it's Saturday.
• 20:11
  Philip Pape: Um, can you do one extra dieting day and then move the refeed day out?
• 20:15
  Philip Pape: I mean, if you want to personally experiment with that and just make sure to document it, I'm not stopping you.
• 20:20
  Philip Pape: I would look at this as an opportunity to pre-plan for the partying occasion, even being on the deficit.
• 20:26
  Philip Pape: I think that would be fun.
• 20:28
  Philip Pape: It's like a way to say, how do I make that successful uh by planning the rest of my day to make it work?
• 20:34
  Philip Pape: Um make sense, Carl?
• 20:36
  Philip Pape: Yeah.
• 20:37
  Philip Pape: Okay.
• 20:37
  Philip Pape: So day five, which this week is going to be Friday, is a refeed.
• 20:42
  Philip Pape: So what you're gonna do is increase your carbs.
• 20:45
  Philip Pape: Some fats may come along for that, but mainly carbs.
• 20:47
  Philip Pape: And we're thinking rice, fruit, um, starches, right?
• 20:51
  Philip Pape: Kind of more pure carbs, if you will, even if you liquid forms of carbs, if you want, um, so that the calories equal the expenditure.
• 21:00
  Philip Pape: So, in this example that we've been talking about the whole time, where your expenditure is 2,500 calories and your dieting target is normally 1375, on the reefee day, you're gonna add the difference of 1125 calories so that what you eat equals your expenditure.
• 21:17
  Philip Pape: And so if you did that purely from carbs, let's say you just ate a whole giant bowl of white rice, excuse me, that'd be 281 extra grams of carbs, which may sound like a whole bunch to some of you, but again, that's this scenario.
• 21:29
  Philip Pape: It may not apply to your scenario.
• 21:31
  Philip Pape: Um, if you go to the tables that I provide at the bottom, I actually have the refeed days on the right.
• 21:37
  Philip Pape: So I don't know, let's say you weigh 175 pounds and you your expenditure is uh 2500, you know, on your refeed day, it's gonna be a ton of carbs, 364 grams.
• 21:49
  Philip Pape: And the idea here is to refill all of your glycogen stores to give your hormones a boost, give your leptin a boost, recover your hunger signals, you know, all of that.
• 21:59
  Philip Pape: Uh So that you can preserve muscle.
• 22:01
  Philip Pape: And this is this is what uh Dr.
• 22:03
  Philip Pape: Campbell uses it in all his different protocols is these refeed days.
• 22:07
  Philip Pape: Okay, so that's that's the first Monday through Friday.
• 22:11
  Philip Pape: Then Saturday, Sunday, Monday, Tuesday, back in the deficit.
• 22:15
  Philip Pape: Wednesday is another refeed, and then Thursday, Friday, Saturday, Sunday.
• 22:18
  Philip Pape: Now, maybe I should have started this on a different day.
• 22:20
  Philip Pape: So the refeeds were on the weekends, but I didn't.
• 22:22
  Philip Pape: So like Friday is your first refeed.
• 22:24
  Philip Pape: If you're gonna go out to dinner or enjoy something and you have control over when that happens, Friday's a good time to do it.
• 22:31
  Philip Pape: You know, if you if you have to have pizza or Chinese food, Friday's a good time to do it.
• 22:36
  Philip Pape: Okay.
• 22:36
  Philip Pape: And by the way, you can eat whatever you want on this, and you're gonna find that some of the things that we often talk about during fat loss may not apply as much.
• 22:44
  Philip Pape: For example, yes, you're gonna be hungry, but it's only two weeks.
• 22:48
  Philip Pape: So you make the choice if you still want to have some indulgences in there and experiment with including those even on an aggressive fat loss phase, knowing that it may not, um, you may be hungrier as a result.
• 22:59
  Philip Pape: I uh I would encourage you not to do that if you can avoid it.
• 23:02
  Philip Pape: I would encourage you to stick to mostly whole foods because it's just gonna make it uh easier to get through.
• 23:07
  Philip Pape: But that's that's the 14 days.
• 23:10
  Philip Pape: And when you add up the numbers, that's 12 days in a deficit, two days at a refeed.
• 23:14
  Philip Pape: And so if you if you take all that together, what it comes out to be is for this example, an average of 964 calories a day or a 1.9 pounds per week in a reef from the um full diet.
• 23:28
  Philip Pape: So that's just an example yours, maybe higher or lower.
• 23:30
  Philip Pape: Okay.
• 23:31
  Philip Pape: Keep going, keep going.
• 23:33
  Philip Pape: Let's do it.
• 23:34
  Philip Pape: So, nutrition best practices.
• 23:35
  Philip Pape: This is very high-level guidance, and this is where I want you to use the telegram chat as we go along to ask questions like how do I do this?
• 23:41
  Philip Pape: How do I do this?
• 23:42
  Philip Pape: I'm facing this issue.
• 23:43
  Philip Pape: Help, help, help.
• 23:45
  Philip Pape: We're gonna help you out.
• 23:46
  Philip Pape: Protein frequency is king here.
• 23:48
  Philip Pape: Have as much frequency as you need to get your protein because if you need 150 grams and you only eat twice, you're gonna have to have 75 grams of protein each.
• 23:56
  Philip Pape: That may not sit well with your digestion and it may not make for the most enjoyable meals that you construct.
• 24:02
  Philip Pape: So get enough frequency, even if it's one or two snacks of a whey protein shake or cottage bowl of cottage cheese or something like that.
• 24:10
  Philip Pape: Um, you definitely probably will need at least one protein shake in there each day, unless you're just all whole foods, which is perfectly fine too.
• 24:19
  Philip Pape: Um, otherwise, always think of density, meaning how many, how much protein do you get for the calories?
• 24:25
  Philip Pape: Um, I sent, I put a document in the chat a few days ago.
• 24:28
  Philip Pape: Uh, I I forget what the title is, but it has a page in there with foods sorted by protein density.
• 24:34
  Philip Pape: So if you want steak, sirloin's gonna have a lot more protein for the calories than ribeye, right?
• 24:39
  Philip Pape: Chicken breast more than chicken thighs, white fish more than salmon.
• 24:43
  Philip Pape: Um, low-fat dairy more than high fat dairy.
• 24:45
  Philip Pape: It doesn't mean any of those are off limits.
• 24:47
  Philip Pape: It's just about making trade-offs and decisions for your goals here.
• 24:51
  Philip Pape: Um, egg whites mixed with whole eggs or all egg whites, if you can stand the taste, etc.
• 24:57
  Philip Pape: Okay.
• 24:57
  Philip Pape: Carbs, I would I would definitely lean toward whole hype whole and high fiber sources.
• 25:03
  Philip Pape: So, like grains, um, you could do white rice, but I would I would lean toward brown rice just so that it's more filling, right?
• 25:10
  Philip Pape: Again, more volume for the calories, calorie, uh nutrient dense, low calorie density.
• 25:16
  Philip Pape: Fruits and vegetables are awesome for this purpose.
• 25:19
  Philip Pape: Fruits are great because they have a lot of water, they have electrolytes, they're filling, they have fiber, and they they um hit your sweet tooth if you have that.
• 25:28
  Philip Pape: Grains would be like quinoa, brown rice, whole grain pasta, and so on.
• 25:31
  Philip Pape: If you could even fit them in, I mean, honestly, you may not have a lot of room for carbs and maybe cutting back on the grains in favor of vegetables and so on.
• 25:39
  Philip Pape: So I have some ideas in here.
• 25:41
  Philip Pape: Uh, hunger, I have a laundry list of strategies.
• 25:44
  Philip Pape: These are just a few that I wanted to throw in here.
• 25:47
  Philip Pape: Vegetable soups, big ass salad, things where you add a lot of volume, but very few calories.
• 25:52
  Philip Pape: So for lunch, take your protein, take a giant bowl, fill it with greens, with spinach, with broccoli, with peppers, with cucumbers, whatever you like that has almost no calories and fills you up.
• 26:03
  Philip Pape: So, same rule applies, any high fiber, high volume greens to any meals, lunch, dinner, snack, anything.
• 26:09
  Philip Pape: And then harder and denser foods rather than softer foods.
• 26:13
  Philip Pape: And this could apply to whole foods as well, whole foods that take you more to chew.
• 26:17
  Philip Pape: Um, like I don't know, I think of meat, like sausage is really soft and it doesn't fill you up because it's it's pre pre-digested, so to speak, um, besides being potentially processed and all that.
• 26:29
  Philip Pape: Whereas like a sirloin is going to take a longer, a lot longer to chew.
• 26:32
  Philip Pape: Uh, more to come.
• 26:33
  Philip Pape: Okay, I'm flying through.
• 26:35
  Philip Pape: If you have questions, throw them in the chat.
• 26:37
  Philip Pape: Training and activity, we kind of touched on this already.
• 26:39
  Philip Pape: Keep your training high intensity, keep doing what you're doing.
• 26:43
  Philip Pape: Uh, don't make any major changes, and then um stay active.
• 26:47
  Philip Pape: I would just continue doing what you're doing, but a high step count can help with the fat loss phase.
• 26:53
  Philip Pape: Maybe you'll get a little more of a maybe your expenditure will go up and you'll get a little more results that way.
• 26:59
  Philip Pape: Um, but I would stay away from very high stress type of cardio unless you're already doing it and adapted to it, and it's just part of your routine.
• 27:07
  Philip Pape: So again, I'm not dogmatic about this.
• 27:10
  Philip Pape: These are just some general guidelines.
• 27:12
  Philip Pape: And then what to measure, we kind of alluded to that already in terms of the to complete the challenge, but you're gonna weigh your you're gonna weigh yourself every day, first thing in the morning, after you relieve yourself, before you eat or drink.
• 27:25
  Philip Pape: Um, you're going to track all your meals.
• 27:29
  Philip Pape: Do not enter partial days.
• 27:31
  Philip Pape: Always estimate if you're within 30%, that's fine.
• 27:34
  Philip Pape: Um, to be serious in this protocol, you definitely have to log everything.
• 27:38
  Philip Pape: Step count should be automatic if you're using a wearable, and then definitely track your training so you can see what happened to your lifts, what happened to your progress during this fat loss phase.
• 27:46
  Philip Pape: Um, body circumference measurements on day one, and then the day after the last day.
• 27:50
  Philip Pape: And then optionally, you could do progress photos before and after.
• 27:53
  Philip Pape: I know Carl mentioned before we recorded like what is your physique change even going to look like with that amount of fat loss?
• 28:00
  Philip Pape: Good question.
• 28:01
  Philip Pape: It's gonna be different for everyone.
• 28:03
  Philip Pape: And so, depending on how lean you are to start or not, um, it might help to have photos just for your own records.
• 28:09
  Philip Pape: And then the in-body scan we talked about.
• 28:11
  Philip Pape: All right, there you have it.
• 28:12
  Philip Pape: That is the protocol laid out in detail.
• 28:14
  Philip Pape: Again, if you want this the guide where I've written all of this out in very easy to understand, step-by-step form, uh, please use the link in my show notes to request that.
• 28:26
  Philip Pape: I will also be doing at least one, if not two or more episodes on this topic of rapid fat loss or aggressive dieting in the very near future, because I would like to share uh what I experienced during the initial parts of the fat loss phase and then how it ended and what the results look like, as well as the aggregated, anonymized results of the participants in the challenge.
• 28:48
  Philip Pape: So that's gonna be a very exciting.
• 28:50
  Philip Pape: Stay tuned for future episodes where I cover that uh as well for rapid fat loss.
• 28:55
  Philip Pape: If you want the guide, again, just use the link in my show notes and check it out.
• 28:59
  Philip Pape: Otherwise, stay strong and I'll talk to you next time here on the Wits and Weights podcast.
• 29:06
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 29:10
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up their wits or weights, please take a moment to share this episode with them.
• 29:19
  Philip Pape: And make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 29:24
  Philip Pape: Until then, stay strong.