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Quick Wits: The Fat Loss Protocol for Shedding Pounds Without Sacrificing Muscle · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: What another secret to designing a fat loss diet that preserves muscle while shredding pounds.
• 0:06
  Philip Pape: In this episode of QuickWits, we break down the key components of a well-designed fat loss plan, including the calorie deficit, protein intake, strength training and recovery.
• 0:15
  Philip Pape: We're going to walk you through a hypothetical client's journey, complete with the numbers, and discover the power of using a special trick.
• 0:25
  Philip Pape: Instead of strict targets that can really trip people up, there's a special approach we like to take that makes it more accessible and more sustainable, so you can adjust your plan as your metabolism adapts.
• 0:36
  Philip Pape: Tune into today's QuickWits to gain the knowledge you need to create a sustainable, effective fat loss protocol tailored to your goals and preferences.
• 0:44
  Philip Pape: Welcome to the Whits and Weights podcast.
• 0:49
  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.
• 1:00
  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.
• 1:10
  Philip Pape: Let's dive right in In our second companion, quickwits, to answer one of the two research questions posed by Dr Bill Campbell in his Body by Science Research Review.
• 1:24
  Philip Pape: I am today answering the question about what is more important fats or carbs in a fat loss phase?
• 1:30
  Philip Pape: If you didn't catch Monday's QuickWits, where I talked about ab development, go check that out.
• 1:36
  Philip Pape: Either way, by listening to this episode you have the opportunity to get the March issue of Body by Science completely free.
• 1:44
  Philip Pape: Dr Bill Campbell has given me permission to share that with my email list.
• 1:49
  Philip Pape: If you're not already on the list, all you have to do is click the link in my show notes or go to witsandweightscom slash bonus and I'll be sending that out to you very soon.
• 1:59
  Philip Pape: If you're listening to this episode a week later or months later or whenever, and it's past that point, join the list anyway and then reply to the welcome email and say hey, philip, I joined this to get the free issue of the research review by Bill Campbell.
• 2:12
  Philip Pape: Where is it?
• 2:13
  Philip Pape: I will definitely send it to you, no problem.
• 2:16
  Philip Pape: The question we're answering today is what is your approach to prescribing fat and carbohydrate macros for clients in a fat loss phase?
• 2:26
  Philip Pape: And again, just like on Monday's QuickWits, I am going to read my answer verbatim.
• 2:31
  Philip Pape: So today's QuickWits is a little longer than usual, but it's going to be quite comprehensive.
• 2:35
  Philip Pape: So here we go.
• 2:36
  Philip Pape: A well-designed fat loss diet will create a consistent calorie deficit to lose weight as fat while preserving muscle.
• 2:44
  Philip Pape: Number one a caloric intake below maintenance calories produces a negative energy balance.
• 2:50
  Philip Pape: Maintenance calories will continuously shift throughout the fat loss phase but is not so severe as to accelerate muscle loss.
• 2:57
  Philip Pape: Number two enough protein to avoid muscle loss.
• 3:01
  Philip Pape: Bonus higher protein increases satiety and requires more energy to process than fats and carbs.
• 3:06
  Philip Pape: Fat and carbs are flexible and determined based on calories and protein.
• 3:10
  Philip Pape: Number three strength training for progressive overload with sufficient stimulus to maintain muscle mass.
• 3:17
  Philip Pape: And number four sufficient recovery, sleep, self-care, movement, etc.
• 3:23
  Philip Pape: To minimize chronic stress, hunger, low energy and both physical and mental fatigue.
• 3:30
  Philip Pape: Imagine a hypothetical client body weight of 200 pounds or 91 kilograms, desired fat loss of 20 pounds or 9 kilograms and maintenance calories of 2600 calories.
• 3:41
  Philip Pape: We start with the calorie target based on the rate of loss as a percentage of body weight per week, percent BW per week.
• 3:50
  Philip Pape: Assume a typical fat loss phase of 8 to 16 weeks and an evidence-based rate of loss of 0.25 to 1% body weight per week.
• 3:59
  Philip Pape: The chosen rate of loss depends on the client's ability to adhere to the resulting calorie intake.
• 4:05
  Philip Pape: We don't want a client desperately white-knuckling it at 1200 calories when 1600 will extend the diet but feel more doable.
• 4:14
  Philip Pape: By starting with the rate, we can forecast the duration and leave room for quote-unquote life, travel, refeeds, diet breaks to reach the target.
• 4:24
  Philip Pape: Most people do well around 0.5 to 0.75% body weight per week Enough calories to balance adherence and time between low and slow and quick but dicey.
• 4:37
  Philip Pape: We can always change the rate of loss mid-diet or take a break at maintenance.
• 4:43
  Philip Pape: Get ready for some math.
• 4:44
  Philip Pape: The rate of loss if we assume 0.75% body weight per week, that's moderately aggressive times 200 pounds, that's 1.5 pounds per week.
• 4:55
  Philip Pape: The duration, if you want a 20 pound loss based on the one and a half pounds a week, is going to take 13 weeks.
• 5:02
  Philip Pape: So we want to allow for 14 to 16 weeks.
• 5:06
  Philip Pape: The calorie deficit based on one and a half pounds per week times 3500 calories per pound, divided by seven days for the week, is going to be 750 calories a day.
• 5:19
  Philip Pape: And then the calories themselves are the 2600 maintenance calories minus the 750 deficit.
• 5:26
  Philip Pape: That leaves you with 1,850 calories of intake every day.
• 5:31
  Philip Pape: Calories will need to be adjusted.
• 5:34
  Philip Pape: We prefer weekly to follow metabolic adaptation.
• 5:37
  Philip Pape: The goal is to maintain the deficit, which means calories will float.
• 5:42
  Philip Pape: Not adjusting intake to your changing metabolism is one of the biggest reasons for a weight loss plateau.
• 5:49
  Philip Pape: The solution is to dynamically track your current maintenance based on intake and trend weight, not formulas or wearables, so that you can increase or decrease your calories and keep the same deficit.
• 6:03
  Philip Pape: As we get into the specifics of the diet plan, we remember that we calculated our dieting calories to be set at 1,850 calories, at least initially.
• 6:14
  Philip Pape: Macros, macro targets or minimums.
• 6:18
  Philip Pape: One method is to hit exact targets.
• 6:20
  Philip Pape: While it's often a game for someone who enjoys the challenge, others find it mentally taxing.
• 6:26
  Philip Pape: Another method is to use minimums for greater flexibility without compromising progress.
• 6:32
  Philip Pape: Thanks, dr Eric Helms.
• 6:33
  Philip Pape: Our clients use a food logging app, macro Factor, that presents targets, but we coach them to aim for minimums to reduce stress as they go about their meal planning and food selection, giving them wide latitude to be successful.
• 6:48
  Philip Pape: Consistent, not perfect, compliance is enough for progress.
• 6:54
  Philip Pape: Protein four calories per gram.
• 6:56
  Philip Pape: The first protein, or the first macro, is protein.
• 7:00
  Philip Pape: We recommend an evidence-based range of 0.7 to one gram per pound, that's, 1.6 to 2.2 grams per kilogram of target body weight, choosing a number that aligns with preferences, like are you a big meat eater?
• 7:14
  Philip Pape: So if we do the math, protein equals one gram per pound times 180 pounds target body weight.
• 7:20
  Philip Pape: Remember we have a 200 pound person who wants to lose 20 pounds.
• 7:23
  Philip Pape: 180 grams times four calories per gram gives you 720 calories.
• 7:27
  Philip Pape: So we have either 180 grams of protein or we can think of it as 720 calories of protein.
• 7:35
  Philip Pape: Fat nine calories per gram.
• 7:37
  Philip Pape: The next macro is fat.
• 7:39
  Philip Pape: We recommend setting fat to a percentage of calories based on the client's history and preferences.
• 7:44
  Philip Pape: Start with 30% of calories and then adjust.
• 7:48
  Philip Pape: For example, a client with a history of keto slash low carb might prefer closer to 35 to 40%, resulting in very low carbs, whereas a petite female who likes lean protein sources might only need 20 to 25% fat.
• 8:03
  Philip Pape: At lower calories, the fat percentage is often lower to accommodate proteins and carbs.
• 8:08
  Philip Pape: Fat equals.
• 8:10
  Philip Pape: So we're assuming 25% here.
• 8:12
  Philip Pape: 25% times the 1,850 calories available is 463 calories.
• 8:18
  Philip Pape: Dividing that by nine calories per gram gets you 51 grams.
• 8:22
  Philip Pape: So we have either 51 grams of fat or 463 calories of fat.
• 8:26
  Philip Pape: Same thing Carbs four calories per gram.
• 8:30
  Philip Pape: Carbs are allocated the remaining calories.
• 8:33
  Philip Pape: So carbs are going to be, in this case, 1850 calories, minus the 720 from protein, minus the 463 from fat, leaving you with 667 calories.
• 8:45
  Philip Pape: If we divide that by four calories per gram, we get 167 grams.
• 8:50
  Philip Pape: Now if you get sticker shock at how low those carbs are, 167 grams might seem low to you.
• 8:55
  Philip Pape: It might not if you're a keto or low carb dieter.
• 8:58
  Philip Pape: This is your opportunity to lower the fat to as low as, say, 20% and in unique cases less than that, or even lower the protein to between 0.7 and 0.9 grams per pound.
• 9:10
  Philip Pape: There is no wrong amount of fat or carbs, only what best serves the individual's goals, preferences, lifestyle, biofeedback and training and performance.
• 9:20
  Philip Pape: Many clients do fine within any fats or carbs will do.
• 9:25
  Philip Pape: Approach after protein is met to hit calories Final protocol here is the final protocol using minimums and targets Protein minimum 130 grams with a target of 180 grams.
• 9:39
  Philip Pape: Fat minimum 40 grams with a target of 50 grams.
• 9:43
  Philip Pape: Carbs minimum 100 grams with a target of 170 grams.
• 9:47
  Philip Pape: Eat whatever you want for the remainder up to 1850 calories.
• 9:51
  Philip Pape: This is a quote.
• 9:53
  Philip Pape: Unquote balanced diet about 40% protein, 25% fat and 35% carbs by calories, where neither fat nor carbs are too low.
• 10:03
  Philip Pape: Many people find that energy, mood, performance and hormones can be negatively impacted when one or the other is too low.
• 10:10
  Philip Pape: Experiment a moderate high carb diet is advantageous for building muscle during a calorie surplus.
• 10:19
  Philip Pape: However, carbs tend to be lower during fat loss, and fats must be at a minimum for health.
• 10:24
  Philip Pape: One rule of thumb is 0.25 grams per pound.
• 10:28
  Philip Pape: Low carbs can result in nutrient gaps and effect training performance, which is already limited by the lower calories.
• 10:35
  Philip Pape: If clients prefer low carb less than 100 grams, we help them compare biofeedback, energy recovery, mood and performance between both approaches.
• 10:45
  Philip Pape: They discover for themselves what works best with their body rather than making assumptions.
• 10:51
  Philip Pape: Use a food logging app If you would rather use an app that calculates all this for you.
• 10:56
  Philip Pape: Our clients and I personally use Macro Factor from Stronger by Science, which dynamically adjusts weekly targets to your metabolism.
• 11:04
  Philip Pape: You can try Macro Factor for free by entering code WITSENWAITS.
• 11:08
  Philip Pape: All one word WITSENWAITS.
• 11:10
  Philip Pape: All right, so there is the answer the contribution that I gave to the second question in Bill Campbell's body by science review, the March 2024, 2024 issue.
• 11:22
  Philip Pape: And again, if you want that issue for free, I'm gonna send you the entire PDF.
• 11:26
  Philip Pape: I have Dr Campbell's permission to do that.
• 11:27
  Philip Pape: You know, subscription necessary.
• 11:29
  Philip Pape: All you have to do is join my Insiders list for free at the link in the show notes or go to witsenweightscom slash free.
• 11:37
  Philip Pape: And, as always, I will see you next time.
• 11:39
  Philip Pape: Stay strong.
• 11:40
  Philip Pape: Thank you for tuning in to another episode of Wits and Weights.
• 11:47
  Philip Pape: If you found value in today's episode and know someone else who's looking to level up there with some weights, please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode.
• 12:01
  Philip Pape: Until then, stay strong.