'Burning Fat w/ Reverse Dieting: How Eating More Actually Helps w/ Fat Loss — Robert Sikes'

'Burning Fat w/ Reverse Dieting: How Eating More Actually Helps w/ Fat Loss — Robert Sikes'
53:02 Apr 21, 2023
'Sought-after fitness coach Robert Sikes helps clients lose unwanted body fat by helping them eat more calories through reverse dieting, a tactic to overcome a diet-created slowdown in metabolic rate.   This new Electrolyte + Creatine Combo can help you crush your workouts and intermittent fasting sessions: https://bit.ly/electrolyte-stix  Use code podcast at checkout to save   Link Check out Robert\'s new Book: https://amzn.to/3yC9YPY  Keto Bricks: https://www.ketobrick.com/collections/all-products-excluding-route  -------------Sleep & Camera Tools You NEED!-----------------------  Eat like your life depends it Tee Shirt!: https://bit.ly/3dEHM3e  Best Sleep Mask: http://bit.ly/2AIVbDV  Blue Blocking Glasses: http://bit.ly/blueblox  Best Mouth Tape (Nexcare): https://amzn.to/31qJayh  NeilMed Nasal Wash Kit https://amzn.to/3EUQaYE  Breath Right Strips: https://amzn.to/31t5VSl  A Metabolism Book Should Have:https://amzn.to/2jUiAh5   -----------------------------------------Show Notes--------------------------------------  0:00 Intro 03:15 Competing while keto to preserved lean mass as effectively, if not more so.  05:30 Eating keto after competition helps you to avoid rebound weight.  09:00 Chronic under consumption is common. Your body’s metabolic rate will downregulate to follow suit.  10:05 A period of higher caloric rate gives you a higher metabolism when you transition to a deficit.  11:58 There needs to be balance between the building phase and the cutting phase to achieve growth. 13:20 For about 7 years, Robert has been on a strict ketogenic diet.  14:00 You can compete at an elite level without carbohydrates.  16:00 Testosterone: Higher dietary fat in a ketogenic diet helps to keep testosterone levels stable in the context of a deficit, which is muscle preserving. 19:00 Robert’s testosterone levels remain high during prep by being ketogenic, with high fat intake.  20:20 The harder you train in a caloric deficit and maintain progressive overload principles, sends a signal to your body that the muscle is still in high demand and to preserve it.  21:21 Cardio is a lever to pull.  24:15 Reverse dieting 25:20 It feels better to increase calories, for those who have been undereating.  27:00 Your body benefits from having sustainable times of caloric surplus and caloric deficit. 28:15 Robert trains fasted during all phases of training. 28:50 You won’t need a protein shake to maximize your anabolic state if you are taking in enough protein, calories, and nutrients over the course of 24 hours in your surplus. 30:40 Robert often goes OMAD, with one satiating meal, in the later phases of prep.  33:22 During the last of competition prep/cut phase, Robert incorporates ketogenic caloric refeeds.  35:30 Eating in a stressed state likely compromises your body’s ability to fully assimilate that nutrition.  39:30 Target muscles should be hit twice a week, for natural bodybuilders. Frequency, intensity, and volume are your levers to pull.  39:50 Robert uses an 8-day training split. 43:00 Ground beef and eggs are easily an easy food to track and manipulate for macros.  43:49 The Keto Brick is a good source of dietary fat in the form of steric acid. It is beneficial and tastes good.  45:35 A Nootropic Brick, a brain brick, will be launched soon.  46:00 Robert’s Desert Island Exercise: Deadlifts work a little bit of everything.' 

Tags: burn fat , muscle , science , keto , carnivore , Research , muscle growth , building muscle , creatine , ketogenic , post workout , low carb foods , reverse dieting , reverse diet , Mike Mutzel , metabolic rate , Gabrielle Lyon , Carnivore bodybuilding , Dr Lyon , dr lyons protein , Robert Sikes

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