Ask the RD So How Exactly Does Adaptive Thermogenesis Affect Metabolic process

 

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WHAT IS ADAPTIVE THERMOGENESIS? In short, adaptive thermogenesis is how your body responds to calorie restriction over time. The idea behind the concept is that, when you lose weight, your body adjusts by slowing your metabolism to conserve energy, which is why adaptive thermogenesis is also often referred to as “ starvation mode.”.

Adaptive Thermogenesis. Metabolic rate is dynamic and may change in response to diet, body fat levels, hormones and other factors. The dynamic nature of metabolism makes sense; as you would not want to maintain a “fast” metabolism during a period of starvation.Your body’s main priority is not to get an OCB Pro-Card, or to look shredded at the beach, it is to survive.

Adaptive thermogenesis (AT) with weight loss refers to underfeeding‐associated fall in resting and non‐resting energy expenditure (REE, non‐REE); this is independent of body weight and body composition. In humans, the existence of AT was inconsistently shown and its clinical significance has been questioned. Objective. Adaptive thermogenesis Adaptive thermogenesis is a protective process that alters your body’s metabolism to increase energy intake and decrease energy output to slow weight loss. Introduction.

The recovery of body weight after substantial weight loss or diminished growth rate is accompanied by a high efficiency of fat deposition (1–7).This in part results from an adaptive suppression of thermogenesis which contributes to the preferential catch-up fat phenomenon whereby body fat is recovered at a disproportionately faster rate than that of lean body mass. I don’t have data to back this up (to my knowledge no one has studied it), but adaptive thermogenesis seems to react more strongly or more rapidly with each successive yo-yo of extreme body fat fluctuations. All of this explains why some people can feel like they’ve “damaged” their metabolism through repeated dieting.

That’s because your metabolism likes to maintain a “set point,” says Dr. Nicole Harkin, attending cardiologist at Manhattan Cardiovascular Associates. “This downregulation of the basal metabolic rate, known as adaptive thermogenesis, can persist for some time, with recent research indicating it can last for years,” she notes. This process is called thermogenesis. During this process, the brown fat also burns calories.

Brown fat is highly regarded as a possible treatment for. is a good question to ask if you are concerned about the effects of starvation mode, or adaptive thermogenesis. This effect occurs when you deprive your body of calories and nutrients to the point that it panics and starts hoarding calories by storing them as fat. 3) Metabolism decreases due to adaptive thermogenesis. Eating too little also causes a starvation response (adaptive thermogenesis) where metabolic rate can decrease above and beyond what can be accounted for from the change in body mass (#2 above).

This is “starvation response” in the truest sense. It does exist and it is well documented.

List of related literature:

In summary, adaptive thermogenesis in response to overfeeding can be considered as a compensatory mechanism to limit excess weight gain and ultimately obesity, explained by various metabolic efficiencies among individuals.

“Handbook of Obesity Volume 1: Epidemiology, Etiology, and Physiopathology, Third Edition” by George A. Bray
from Handbook of Obesity Volume 1: Epidemiology, Etiology, and Physiopathology, Third Edition
by George A. Bray
CRC Press, 2014

There is evidence to support the hypothesis that a low-energy output phenotype predisposes individuals to weight gain and obesity, the lowenergy output being caused by a low resting metabolic rate (RMR), a low nonexercise activity thermogenesis (NEAT), physical inactivity, or combinations hereof (1).

“Handbook of Obesity: Clinical Applications” by George A. Bray, Claude Bouchard
from Handbook of Obesity: Clinical Applications
by George A. Bray, Claude Bouchard
CRC Press, 2003

It is a by-product of cellular and body maintenance, the thermic effect of food, the thermic effect of physical exercise, exercise heat production, and the phenomenon of adaptive thermogenesis.

“Principles of Human Nutrition” by M. A. Eastwood
from Principles of Human Nutrition
by M. A. Eastwood
Springer US, 2013

Cappon et al. (28) postulated that a high-fat meal (known to stimulate somatostatin from gastrointestinal tissues [29]) would inhibit the magnitude of GH response to exercise, and indeed, the GH response to exercise in their study was attenuated 45 min after administration of high-fat meal.

“Sports Endocrinology” by Michelle P. Warren, Naama W. Constantini
from Sports Endocrinology
by Michelle P. Warren, Naama W. Constantini
Humana Press, 2000

This increase in metabolic rate after food consumption is often referred to as the thermic effect of a meal (or mealinduced thermogenesis) and is mainly the energy that is expended to digest, metabolize, convert, and store ingested macronutrients, named obligatory thermogenesis.

“Introduction to Human Nutrition” by Michael J. Gibney, Susan A. Lanham-New, Aedin Cassidy, Hester H. Vorster
from Introduction to Human Nutrition
by Michael J. Gibney, Susan A. Lanham-New, et. al.
Wiley, 2013

Their response to relatively lower physiologic stress results in higher glucose levels, higher insulin levels, higher cortisol levels, and lower human growth hormone release than the normal weight population.

“The ASMBS Textbook of Bariatric Surgery” by Ninh T. Nguyen, Stacy A. Brethauer, John M. Morton, Jaime Ponce, Raul J. Rosenthal
from The ASMBS Textbook of Bariatric Surgery
by Ninh T. Nguyen, Stacy A. Brethauer, et. al.
Springer International Publishing, 2019

Future research on the metabolic and dietary control of adaptive thermogenesis may have particular relevance to diverse metabolic outcomes, such as obesity and weight loss research, as well as human cold tolerance.

“Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features” by Paul S. Auerbach
from Wilderness Medicine E-Book: Expert Consult Premium Edition Enhanced Online Features
by Paul S. Auerbach
Elsevier Health Sciences, 2011

Resistance to growth hormone develops and anabolic metabolism is severely impaired, such that even parenteral nutrition together with insulin administration fails to replenish muscle protein and adipose tissue triacylglycerol.

“Human Metabolism: A Regulatory Perspective” by Keith N. Frayn, Rhys Evans
from Human Metabolism: A Regulatory Perspective
by Keith N. Frayn, Rhys Evans
Wiley, 2019

This association led the latter workers337 to propose the hypothesis “that attainment of a body weight in the critical range causes a change in metabolic rate, which, in turn”, is responsible for an increase in hypothalamic drive to the pituitary gonadotrophs.

“Knobil and Neill's Physiology of Reproduction” by Tony M. Plant, Anthony J. Zeleznik
from Knobil and Neill’s Physiology of Reproduction
by Tony M. Plant, Anthony J. Zeleznik
Elsevier Science, 2014

At the latter time points during starvation (at S20 and S24), the magnitude of reduced adjusted BMR was found to be associated with the reduction in fat mass (i.e., the greater the degree of depletion of the fat stores, the greater the suppression of thermogenesis).

“Encyclopedia of Human Nutrition” by Benjamin Caballero, Lindsay Allen, Andrew Prentice
from Encyclopedia of Human Nutrition
by Benjamin Caballero, Lindsay Allen, Andrew Prentice
Elsevier Science, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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139 comments

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  • awesome video! i was trying to find info on adaptive thermogenesis and how to prevent it so this video helps a lot. i guess what you have to do is basically to surprise your body with these “spike” days and remind it that you’re not actually in a survival situation. i also noticed that it is essential to keep exercise strict and keep your daily protein intake at an optimum level for lean body mass maintenance. because your RMR highly depends on your lean body mass. thx for the video!

  • A good summary, but hard to swallow the data. Looking at the literature, you can see varying opinions on this. I think the problem with these studies is they focus on overall weight loss rather than fat percentages and muscle %’s. Usually the exercise is self-reported. Or the activity is not really exercise, so it really counts as resting rates. Was the diet appropriate…usually not. The last paper I read on this placed the patient on Stoufers, or Lean Cuisine…which is terribly lacking in nutrition..so I wouldn’t be surprised if the MR dropped. I believe you can short circuit the metablolic adaptation through varying training regimens and proper nutrition. If we are talking giant weight loss (over 30 pounds) we should be looking at hormone levels, depression, stress. Just too many factors.

  • Having to track specifically for a “very long time” is the death knell for me. Tracking drives me insane. Legitimately insane. I start figuring out 1/16 of a serving and weighing rice a grain at a time. Impossible.

  • Very interesting again Ben!!! Great work shedding light on basic mechanisms of our day to day nutritional and training habits! ������

  • Are you gonna get the alpha pink stringers in raskol apparel? My friends like mine and want their own. Oh yeah and you needa hit up Brady man its been a minute

  • By the way you should LET your body store the fat that it wants to store for times of emergency. Because there are times of emergency. Like illness, food shortages, etc. should you be obese? No. But I think less than 10% body fat makes you vulnerable and concave you unexpected events.

    Disclaimer, I’m an idiot and don’t know anything. But I’m also right

  • Great informative video. I work in health main issue obesse people gain weight, joints hurt then do less gain more wieght, cycle continues. Excuses abound

  • For me, it’s literally just because I overate my calorie deficit last week. Gotta get back on the horse though! If anyone asks I was just eating at maintenance to prevent metabolic adaptation!

  • I went from 47kg to 35kg from anorexia. Ate and gained upto 47kg but wanted to stay there so started restricting and exercising gained upto 57kg.. I’ve now been following my macros for 7days. Have only hit them once but have been eating appx 1300 as to my normal 700-800.. I’ve not gained any weight yet in fact the scale dropped 2lb this morning. Crazy isn’t it. Macros are 1600(ish) 123p 164c 55f.. 154cm, 57kg! Excited for my appetite too adjust to more food and see what happens.

  • I love watching your videos. It’s sad though that you have to say like SEVEN TIMES that you are not talking about all fat people. I understand why you did it though. People get triggered quite easily these days. So much so that they only hear what the want to here. Keep up the great work.

  • To sum up, obese people have large propensity for weight loss, It should be easy for them to lose a lot of weight by exercising unless they have specific problems.

    Obese people have weak will power to lose fat. Therefore, It should be hard to lose fat even though they have comparatively high metabolic rate

  • I agree with this video, but there is an important thing you forgot to add: after the obese person goes to a lower weight (I’ll take my self as an example: 145kg at age 16 to 75Kg at age 17-18, now 90kg at age 20), the persons maintenance is WAY lower than someone that has never gotten overweight before.

    Example:
    So person A, that has never been overweight before weighs 75kg right now and his maintenance is 3000

    Person B weighed 145kg in past and has been overweight for most of his life then gets to 75kg. This person will have a way lower maintenance than person A, who has never been chronically above 75kg.

  • Great video as usual Paul. I have a question that doesn’t pertain to the subject of this video, I don’t expect you to answer. I’m 6’1 currently 195lb. I have a bit of belly fat and flank fat. Current macros are about 220g protein, 150g carb, 55g fat. I’m basically trying to lose fat very slowly so i can build muscle “body recomp.” EVERYONE tells me I need like 200,250,300g of carbs. My mind and body just does NOT feel good when I go over 150g carbs. Can I build muscle on 150g carbs? Is this a good approach?

  • I have a problem please help me: I get fat when I eat more and get lean when i eat less. I tend to get stronger when i lift weight…

  • Great video, as always:) In 4 months I was able to lose 11% body fat and my goal is about 17-15% (now is 25%) and your video is very helpfull. Have you consider making a video more for women?:) I work at the gym and 99% of female clients are scared of weights.
    I’m sure many of your female fans will loved to know what is the best training plan, how to train during menstrual cycle (there are few studies but inconsistent), should we do more FBW or split?
    Not only men want to be shredded! 😉

  • I tend to calorie/carb cycle and have one refeed day a week when I am cutting. Would you say this prevents or maybe slows down the metabolism’s adaptation? Thanks.

  • AMAZING INFORMATION
    I always thought that there are two types of metabolic decreases. The first type is when you lose bodyweight and the second type is when you diet in restricted calories. thank you for confirmation!

  • People who claim to have a slow metabolism eat a lot more than they think, usually mindlessly eating all day. People who claim to have a fast metabolism eat a lot less than they think, often forgetting to eat or skipping meals.

  • I have not only noticed a plateau in my weight loss but even an increase on the scales, this has happened even with increasing my cardio & weight training. I & many others are confusing fat loss with weight loss, as you mentioned increase in muscle mass can still result in fat loss but this does not necessarily reflect on the scales. I had tracked my process from a year ago & although there has been a weight gain but on the other hand also noticed a better toned, more muscular, vascular & striated physique than previously. I guess this is why channels like yours are an important source of information to people like me of various levels into exercise & fitness…..

  • You get to a point where your body just does not want to lose any more fat. This level will be at a different point for each person. To push past that point is a real problem and you have to consider whether it is worth it.

    I get to approx 12% and my body goes screw you buddy. I get weak as a kitten and will not lose anymore weight without going to extremely low calories and I have to struggle to maintain my workouts and activity. I have hit this point a few times in the past few years and I am happy to stay above it, i am healthy and fit and I see no point in making myself miserable just to have a better six pack.

  • So with your take on adaptive metabolism, is it better to “reverse diet” to increase the adaptive metabolic capacity? Or should one just go about it in a faster, less gradual manner? Great video Omar!

  • Seems like its all a delicate balancing act of multiple variables. No wonder there is so much controversy and confusion on body science. Thanks for another good video. Please update us on your results in couple months

  • Hello sir, My research interest currently is adaptive thermogenesis and other causes for over and under weighted people. I would be happy if you could involve in this study. As I am a PhD scholar for a case study or else in any form in case if u wanna contribute to the research. Thank you!

  • When is Lyle going to be back on your show? A few months ago you said he would be making a return appearance, yet I have not heard anything since. I love your show by the way by far my favorite nutrition and fitness podcast.

  • Eating Clean seems to be the best for fat loss plateaus haha jk…As always amazing video,you deserve millions of subscribers(and I’ll be there to witness it)! Also would you say that increasing intensity while on a caloric deficit as in getting stronger would result in additional muscle gain if macros are in check and there isn’t much of a caloric deficit(-750 or so)?Though I have another question(sorry lol),would you say the zercher squat off pins would have good carryover to other compounds such as the squat and dead?(I read an article by CT talking about it)

  • Forget the BS.

    The body initially loses fat due to the muscles being stimulated.

    The last amount remains as protection, due to the muscle being damaged.

  • The odd thing is they have studies showing that gherkin in increased in patients with AN. But as someone with AN I always found myself less hungry than before I started “referring”

  • Another good solid vid your right a lot of dietary fact doesn’t have much science behind it because everyone is so different you’ve just got to experiment until you find what works well for you MINT

  • The composition of your macros is a big determining factor in how many calories you need. 30% of the calories in animal protein are lost in digestion more if you have to convert that protein into energy.

  • As I’m watching your video about obesity, I see an ad for Hershey’s chocolate right below the video. I found the cause of obesity.

  • In addition to calories, I have to watch sodium. My body likes to hang on to it. I consume less packaged items as possible. If I am in a position where I have to have package or eat out, I consume more water to flush the excess out����

  • Cheers, brilliant video. I’ve lost 6st on a vlcd and plateau has hit hard. Looking at adapting my diet and keeping my exercise routine up and this explained it perfectly

  • I always share your videos. So many people throw out opinions based on nothing and dilute the actual facts. Need more individuals like yourself that will actually post studies to back up their statements. I encourage everyone to do the same.

  • I’ve heard of a few folks (Alberto Nunez, the pro natural bodybuilder, for one) who are able to eat quite a lot in maintenance and/or surplus, and not gain a lot of fat, AND yet, have to diet on pretty low calories. I’ve heard it called a “highly adaptive metabolism” (not talking about the regular metabolic adaptations that happen to everyone along the way). For the person with this metabolism, it’s a good thing on the high end that his metab adapts so well that he doesn’t gain much fat, but on the other end, it sucks since the metab ALSO adapts there quickly, requiring frequent shifts down in calories.
    I can’t find any research on this issue (although Eric Helms talked about it briefly on one of their podcasts when he referenced Alberto). Any insight?

  • Before a month ago, I had a dream in which I was working out with Chris Jones, and last night I had a dream working out with Omar XD I think I should watch a little less of youtube!

  • When calculating calories, do you take into account daily secondary activity such as walking? I average about 10.000 steps each day, would be nice to know:)

  • I’ve heard that once you hit a certain leanness then your deficit gets larger than how fast your body can burn fat. (I assume at this point your energy goes to crap and if desperate your body starts ransacking vital parts for energy) Any opinion on that?

  • Love This! Perfect video considering folks are trying to lean out now that nicer weather is coming. Thanks again for your knowledge and input!

  • Obesity is about sugar and carbohydrate consumption.
    Obesity is caused by insulin. Gaining weight is a biologic and metabolic process.
    If you eat too many carbs, you keep your insulin high. Insulin is what stores fat, and if you eat carbs not only do you store fat, you keep existing fat cells from releasing it’s fat.
    Sugar causes obesity by making you hungry and tired. The fructose in sugar blocks the effects of leptin, which makes you eat more. Fructose also make you tired by causing energy depletion in muscle cells.
    This combination, eating more and moving less causes most people to gain weight.
    This is what’s really going on with obesity.
    Don’t eat carbs or sugar and you won’t gain weight.

  • Bunch of nonsense and bro-science. It takes more energy to move 200 pounds than to move 160 pounds, break the “plateau” by eating less and/or exercising more, next topic.

  • Turns out I have insulin resistance. I’ve struggled to lose a single pound in the last two months despite exercising everyday and eating one meal a day.

  • Excellent video, Ben! Having lost over 125lbs myself, I have experienced a drop in my NEAT when I was at my leanest. I recently made a video and blog post on how to calculate TDEE.
    What are your thoughts on taking stimulants to combat a major drop in NEAT and TDEE?

  • For an incredibly long time, my brother was 6’3″ 145lbs and one of the “capable of eating everything in sight” types where I am 6′ and 190lbs and athletic. The truth is he hardly did anything and didn’t eat much either. Recently he started working out and counting calories and told me he had no idea how little he was eating before and that he actually had to force himself to meet calorie count sometimes. He’s healthy and gaining lean muscle weight now.

  • I used to be one of those people who thought it was “my metabolism”…I would say oh you’re brother is skinny, because he was born with this fast metabolism and I’m fat, because I just have a slow one. Like as if it was only hereditary in my thinking. Well because of awesome channels like this one, I found a way to lose weight, cut body fat, and looked ripped doing it a better way (the right way?) Thanks for getting your knowledge out there for everybody. I want to tell you that you are helping real people!

  • Yes! I totally needed this. As a first time competitor in the initial phase of getting into shape I needed to understand this. Going forward I feel I’ll have more confidence and control. KNOWLEDGE IS POWER! ����

  • As a person who was once very thin to the point of being almost underweight i can tell you my secret why i you would almost always see me with some chocolate or other sweet and i didn’t gain weight. CAUSE THAT’S ALL I ATE. Seriously my portion sizes were very small and i often drank a cup of water before a meal to eat even less. Because of that i had no energy so i kept myself functional by regularly eating small amounts of sugar. You can create a caloric deficit while eating sweets it’s not impossible. I think some people are confusing healthy eating with a caloric deficit. Or more likely “healthy eating” aka i ate a salad this week so i can reward myself by going to McDonald’s.

    Btw to be clear how i used to eat was very unhealthy and i feel much better when eating normal sized meals and less junk. Even if i gained some weight in the process (I’m still in the rage of a healthy bmi).

  • I’d also like to point out alcohol and the bar lifestyle. I live in the burbs just outside a trendy town with lots of bars. I constantly see people from high school on Facebook who have doubled in size in 10 years and a huge portion of it is due to their lifestyle of spending their evenings after work drinking beer and sugary mix drinks and eating that horrendous fried bar food. A few have even posted complaint of the weight gain despite eating “healthy” and occasionally going to the gym. They just don’t get that they’re consuming an additional 1000+ calories every night at the pub.

  • The most stupid thing in the world is to give advice to people consistently making same mistakes and making some excuses. It is like giving your precious hands to a furious dog. Just let them get what they deserve and don’t let them come to your boundary.

  • Despite of what you said which is all true.. But metabolic rate can be changed and optimised by increasing the lean body mass… Therefore since the most of over weight people have low lean body mass then they are “sort of” right to say they have slow metabolism but they should not moan about that cuz they have the ability to increase their LBM.

  • TBH I became way more energetic when I put on a few kilos… I am 110kg (tho 6ft5) and when I was a thin shredded twerp I had very low energy during the day, but now that I have some fat I actually keep energy during whole day even when I skip few meals.This is one of the reason that makes it difficult to get back to shredded state, cos I go very low on energy during weight loss, and I do not prefer having that for prolonged periods of time.

  • I agree with your video, I would like to offer another reason some of the population cannot seem to gain weight. In rare cases, people who have very very mild cystic fibrosis do not metabolize fat very well. These people are also noted as “failure to thrive” as children. This is not common but something you may want to keep in the back of your mind.

  • Once I started looking at weight loss as an exercise in lowering insulin rather than simply restricting calories, the weight fell off. I think older people who are obese have chronically high insulin levels which makes it very difficult to lose weight with simple calorie restriction. It’s a lot easier for younger people.

  • As someone who lost 70 lbs and gained 50 lbs of it back and now is trying to lose it again I can promise you that metabolism is a MAJOR factor in obesity.

  • Everything you said was complete nonsense. Are you in any way qualified???.. or are you relying on your accent to make people think you know what you’re talking about?

  • I live in Thailand. Many older Thais are very lean as they stick to lean cuts of meat, veggies and rice daily. In the last 15 years 7/11’s have opened on every corner and kids are eating breads, lollies and western style fried foods daily. Obese people were once rare here but now kids are often little butterbeans who are going to be obese adults. Totally caused by bad diet and social media addiction.

  • I have thyroid disease, and yeah it can be rough, but if you’re mindful its not that bad.. Although when it comes to “bulking”, or, in my case, eating more because it’s the holidays so I decide to take advantage and lift heavier, weight gains come on a lot faster. With dedication though, they come back off again pretty fast if I cut carbs. I do get gassed easier, obviously, but if I keep carbs to 100-150g and, of course, watch caloric intake, I do really well..It just takes a bit more effort!

  • Omar, there appears to be a great deal of variation on the role of genetics (or gene-environment expressions, more accurately) where do you stand on this issue?

  • Another great video, I used to be a gym Instructor many years ago, and some people would say, I can’t lose weight, I exercise 4 days a week, I eat well, but they did not say or take into account the 4 to 6pints the drink a day. I’m slim but my brother and sister both over weight, we had the same upbringing, but I’ve just been more active

  • Stupid evolution, I just want abs for Instagram lol. What do you think about body recomping? Eat bigger on training days so you can lift big but lower the calories on your rest days, making sure you have lots of protein. Or even fasting on cutting calories hard one day a week I think can be helpful. Like you say there’s many ways to get your desired results. The best approach is usually a combination of tactics.

  • So true I used to think I that I had a slow metabolism until I changed my lifestyle and eating habits. I’ve been exercising regularly and eating clean for the past 4 months and I have lost 15 Kilos an am now fitter than most of my friends. Nothing to do with slow metabolism but just changing bad habits and having more self control. Keep up the good informative work.

  • i don’t understand my metabolism xD i started to lose weight like.. 2-3 years ago for 6 or 7 months and i ate like 1,2k-1,8k max and lost only 4kg…. i mean i am a short as fuck dude (5’5”) and my maintanance is around 2-2,5k how am i supposed to lose any fucking weight without sarving myself to death or malnutrition #rip

  • Hello James, love your work.
    I’ve had a bad tear on my glute med that happened a few months ago, and after quite a few frustrating months, I’m starting to be able to train at a reasonable pace.
    Could I ask if you might be able to do a vid about gaining muscle after 50?
    There are a few on here, but I reckon you are one of the best on YT, and would appreciate any advice.
    Thanks in advance

  • If you think there is something wrong with your metabolism, here is my question to you: What is stopping you from finding out the problem?

  • bottom line, if you eat 6k calories a day, you re gonna have a 6k calories a day body…Moreover, for people to continue gaining weight they must constantly increase their caloric intake

  • That is me, but Gain sone Fat when i clean bulk at my calorie intake of 4000 calories High Fibre High Protein High Fat High Carb, low sugar makes my muscles bigger but makes me fat and been doing this for 2 weeks since then i need the toilet more since i have really high fibre.

  • It’s crazy how different it can be individual to individual too cause some people have highly adaptive or not very adaptive metabolisms in general. Adaptive is great for a reverse, not so much for a cut!

  • So why do obese people hit plateaus? When I was on keto + IF, i hit a plateau after 3 months, where i had to go more than a day without food in order to lose weight. This went on for about 2-3 months without any weightloss. At some point i started missing the activity of eating so i ate again, and gained it back. What is your take on years of yoyo-dieting like this? Especially for obese people, since this video only applies to lean people.

  • Dude I love how you always finish with a positive spin on a scenario that some people would view as negative. Positivity is such a valuable quality to have!

  • What about the populations of bacteria in the gut growing based on the foods we eat, and, this bacteria telling our brain to eat more of that type of food? What’s your thoughts? Awesome stuff as always!

  • Does the body ‘increase the metabolic rate’? Maybe it does. But as I see it, it’s mostly related to the body being heavier and needing more blood flow etc.

  • Hey guys just some advice if you are trying to lose weight then start a notebook and write down all your foods eaten and calories and if you even wanna take it a step up record protien, fat and carbs as well. This is the most sure way you can see how much you are eating without any doubt. I was trying to gain weight so I found my average and then set my daily goal 100 cals up from that. Take baby steps and find your average then maybe start taking away 50 cals a day till you get used to it.

  • Hey Omar, I know you already talked about this before, but I can’t find the damn video. At what rate would you recommend making calorie adjustments both up and down (200 cal a week?)? I’m looking to end my cut and ramp up back to a clean bulk. Thanks a bunch for all the info. Big fan.

  • As someone who has been as low as 170 pounds and as high as 240 pounds, I can say my weight fluctuation was purely the result of my lifestyle/food choices. No excuses, no BS; just good and bad decisions made by an adult.

  • I believe I have found the answer for maintaining & achieving fat loss. I honestly believe that doing cardiovascular exercise consistently builds some sort of adaptation in the body. I say this because as of this year I got really into distance running I’ve become very efficient & have increased my lung capacity, cardiovascular health, speed, & endurance. I have been trying to put on weight recently & have noticed that my body adjusted to the cardio it adapted and I purposely overate & tried damn hardest even consuming high calorie dense foods like fucking candies, & cereals but I couldn’t really change. I noticed that my body was also suppressing my appetite in the following days to try to get me back down to my base weight.

  • I have signed up for the seminar, however i live in China and that is really early in the morning. If i don’t catch it live will i be able to watch it after it is done? If not then i will make sure that i am up to watch it.

  • I once spent 3 hours with a person at work, during this time she constantly drank soda pop, ate chips and candy bars etc. when we got to our destination she said she need to find a restaurant because she hadn’t eaten all day.
    Right there is a common issue, they do not think of snakes and junk as calories and fat,

  • James you are a diamond amongst shit… Besides the fact that i agree with everything you just said, it is the WAY you present your arguments that takes you to another level.
    Besides being true to yourself on your total caloric intake and your eating habits, changing your DAILY lifestyle may have a huge impact (eg not taking the car to go to the grocery store, using the stairs instead of the elevator, etc). And that does not even include typical exercise at all, it is just a decision obese people have to make. We all have them in our lives (whether it is relatives or friends) and we need to teach them…
    You deserve many more subs man! Much love from Greece!!

  • Great video! Also, check out Dr Joel Wallach’s info on obesity. He also found another reason why people are obese, due to a severe MINERAL DEFICIENCY!

  • Lol if you increase anyones calorie intake by 2000kcal they will all go fat. Only difference between inderviduals is how much of the weight they put on will be muscle.

    Yes people actually did studies on this. Look them up!

  • I am so glad you said that about the peanut butter. I eat it every night. I would usually just estimate a serving with a normal spoon. Now that I actually used a measuring spoon I realize I have been eating twice as much as I thought I was. About 700 calories instead of 350 which has probably caused me to be at matainance calories for months instead of a deficit like I thought!

  • I agree totally but as usual, I learned something. Never really thought about large people actually having a high met rate. good nutrition and more activity will always help.

  • I think you should have added that fat people typically drastically underestimate their caloric intake and that thin people typically overestimate it. So when you see Sally from HR going to town on some chocolate lava cake at the thursday office happy hour at TGI fridays and you wonder why she’s miraculously thin while you are easily twice or even thrice her weight at the same height, it’s probably due to the fact that Sally from HR literally only eats like this on thursdays while you eat like this everyday if not every meal. even more unfortunate is that Sally from HR probably also thinks she has a “fast metabolism” based on her thursdays while neglecting the fact that shes intuitively eating at a caloric deficit most days to be consuming maintenance calories over a longer period of time (lets say a week). so yea, the reason why these certain populations are obese is 99.9999999% constant overeating (aka their diet) with the rest having some extremely rare and unfortunate condition that is beyond their control.

  • I don’t have anything clever or intelligent to add to today’s conversation, so I’m just gonna let you know that I really enjoy how animated your eyebrows get.

    Speaking of. Do you know off hand if you can train facial muscles? Someone told me eyebrow game is genetic, but I’m automatically skeptical of people claiming things are genetic.

  • This perfectly explains my friends struggle with not losing as much fat as she was planning for: too big of a deficit making her tired and not activating her enough during her NEAT.

    Thank you.

  • these obese people claimin that they gain weight just by lookin at a cup cake must be studied cuz if that is true that can save millions of people around the world suffering from starvation

  • Very hard to simplify calories in vs out. Even the intake itself will change the output and reverse. There’s a ton of individual variety with NEAT (Non-exercise activity thermogenesis) up to 700 kcal difference looking at a study done by Levine.
    On topic glad you covered this Omar, people are getting too caught up into all these calculators and don’t pay as much attention to what the real life numbers look like. I heard Menno talk about his experience in the Reverse Dieting debate video and it’s definitely something that I’ve experienced as well. As they mentioned in that video luckily you can’t be “screwed” both ways, so if you need to go low kcal to really lean down then you’re more likely to be able to eat more on a lean bulk.

  • Another great video. I had hit that plateau. Then this week I changed things up. My job as a land surveyor has become mostly office oriented. I still go out in the field from time to time but 80% of my duties are office oriented now. I get two 15 minute breaks and one 30 minute lunch. This past week I walk one mile at the fastest I can during the break. That gets me three miles of cardio in now that i didn’t get before. I’ve dropped five pounds this week. One thing I’ve learned is that our bodies are incredible at adapting. You have to change things up. And that last 10% of body fat you need to lose is the toughest. Your body will try to hold on to it any way it can. I’m still in the 20-22% range.

  • The concept of not being in a rush, to make small but resonating decisions to understand yourself, exercise, and nutrition is ��

  • Please Paul!.. I know that everyone has his personal conditions and bmr and wieght but i wnt to reach 67 kg… I’ve been in big caloroc defecit of 800 cal a day for 2 weeks now and i do arround 30 min workout 2 time or 3 time a week but you know we dont move so much these days… So im Just sitting in home only sport no walking or moving soo how much time a person needs to go from 78kg to 67 kg in general?

  • Samoans (relax folks I am one as well) like to say it’s because of our genetics. Yet look at pics from early 1900s and prior. All the Samoans were fit.

    I barely got a B in biology but I’m 100% sure human genetics doesn’t change in a little over 100 years

  • obesity is a also societal problem, not just an issue of personality weakness or irresponsibility. There are genetic, environmental, psychological, and also viral factors at play. Just want to add that caveat, I feel that guys like Every Damn Day Fitness miss the mark somewhat with their general antipathy and borderline aggression towards overweight people.

  • Just wanted to say I love your videos. I enjoy the way that you explain things / break down information. Thanks for posting. Stay safe and healthy!

  • Thanks I noticed ironically that going from 100kg down to 70kg and only a few kilos off my teenage weight, that my metabolic rate has got faster rather than slower with a reduction in calories which, now does that mean that I should be able to soon start an increase in calories to get more muscle mass and maintain a specific weight while still loosing fat? Just doing slow 7 minute mile training runs. No weights as yet probably because we are a bit locked down. Thanks for being so relative everyday for us.��

  • It is a lame copout to excuse laziness and lack of eating discipline.

    “Derp my metabolism is too slow and i will never loose weigjt, so let me devour this five guys burger and fries with bacon and melted cheese!”

    Fatter people actually burn more calories because the body needs to work harder to keep you alive.

    A 220 lbs fatty will.burn more calories jogging a 5k in 45 minutes than a 140 lbs distance runner who finishes the same race in 15 minutes. The same applies if the distance runner is briskly walking or jogging next to the fatty and finishes the same pace.

    Sometimes common sense prevails over all.

  • Hello Paul, great video! And how long it takes to adapt metabolism on higher calories after reverse diet? How long we need to maintain before another cutting phase? Does exist any study about that?

  • Omarl. I’m 170-175 lbs and 5’8″. Every week my strength goes up on all my lifts. I also do sprints after wards. Yea.. I’m following Elliott Hulse’s Lean Hybrid Muscle. But my questions is this. If my weight isn’t changing but I’m able to do more does that mean I’m losing fat and gaining muscle?

  • Omar I keep hearing the calories that im eating is too low im eating 1800 and im 5ft 8 weighing 190 lbs and im trying to lose weight I started the cut at 2300 then slowly brought it down to this point of 1800 but through out that I’m only losing about 1 lb a week tops most of the time Im only losing 0.5lbs. I’ve been training for 3 years and every calculator I use I seem to have to go about 300-400 calories lower. It was the same with bulking I was gaining 2lbs a week with eating 2500 calories. I train 5 times a week. Am I just on the low end of the bell curve or am I doing something wrong? I cant tell. Also I do refeed once in a while but it still doesnt help.

  • I think it’s possible that a plateau isn’t necessarily what it seems. Fat is stored all over the body. Sometimes it’s clearly visible. For example your waist will be one of the first things to get thinner. Losing inches off your waistline is attributed to ab fat, but but it’s also coming off your back and love handles and it may not come off proportionally. Also some fat is stored inside the muscle. When this fat gets used, your caliper measurement wouldn’t go down but your tape measure would (which would prompt people to think they are losing muscle which is also possible). Imagine you measure your bicep and tricep with a caliper and it’s 2mm for each, but 3 pounds later, the numbers haven’t changed but your arm has lost 1/4th an inch… did you lose muscle or was it fat/glycogen/etc? So many factors.

  • The fact that you didn’t have a real answer for this question further undermines Calories In Calories Out Hypothesis. If the Caloric Deficit Model were accurate, there shouldn’t be plateaus. If there are plateaus in spite of a conscious effort to maintain a caloric deficit, it can only be (via thermodynamics) that the body’s unconscious efforts to maintain balance, (lower body temperature, produce a low energy yield) are undermining the conscious efforts to maintain imbalance.

    The ONLY way (yes, the ONLY way) to break through these plateaus without wreaking havoc on the hormonal system is by switching from a calorie control model to an insulin control model, (i.e. restrict high G.I. foods, loosen restrictions against fats, commit to longer fasted periods, or extended fasting). Except in the case of extended fasting (which triggers physiological changes and constitutes a different ballgame, focusing on insulin control will allow for greater fat loss while consuming more calories, because the body will cease hanging on to every calorie for dear life and causing an energy deficit.

    The calorie deficit model needs to be abandoned.

  • For losing fat, what would guys say is better; low fat or low carb? I’ve never understood of you can do a low carb diet with high fats and lose weight (healthy fats)

  • As far as I know, the TEF of protein is already included in its calorie content (i.e. protein would be quite a bit more than 4kcal/1gram if it weren’t for the thermic effect), so should we actually factor in TEF when calculating daily calorie intake?

  • I’ve been dieting for a couple months and tracking all my calories daily with no cheating and I decided to have a cheat day eating whatever I wanted all day and the next day I noticed fat gain is this possible to gain fat from one cheat day? Will this be permanent fat gain or will the the it flush away in a couple days going back to my normal diet?

  • Definitely in line with my personal experiences. It’s getting beyond that point of our happy place where things start to get tricky. You did a great job explaining that. Stay healthy, strong, and safe brother.

  • I’m 5’5, I track macros, use to be 200lbs. I lift 4-6x a week, active SAHM hair dresser. 2 planned 30 min cardio days a week for about 4 years. I seem to maintain 130, really trying to build some serious muscle. I’ve been 120, 125 and things were questionable�� food focused, decreased in strength, moody, driving to the park instead of walking etc…

  • Ive been on a strict diet for about 3/4months now. Im in my 40s and very lean but Ive always had a tiny pot belly that I cant lose so I decided to seriously tackle it. Ive gotten rid of ALL my other body fat now but this stubborn tyre around my waste just wont go completely. I felt that the last month I wasnt even cutting into it anymore.

    Then 2 days ago I pigged out and ate tonnes of chocolate, pistachios, ice cream etc(it was great), waaay over my normal daily calorie intake……… The next day I ate less then normal, and then today I went back to my strict diet. Weird thing is it seems to me that in the last day or so Ive cut into my belly fat that Ive been trying to reduce. Maybe the pigging out helped me change my metabolism??? (or maybe Im imagining it)

  • I have been gaining weight on 1900 calories lol. I started cutting at 2200 which was doing nothing. I am now doing 1700 on training days and even less on off days, only recent but hopefully gets the weight loss going. When I was eating a ton of pizza and calorie dense foods I couldnt gain size. Yes I count absolutely everything, veggies, liquids all weighed.

  • I hope I understand it correctly because English is not my native language. At 1:29 it says that decreased levels of Leptin will make you hungry. That is right but then it says + other substances such as Ghrelin = Increased hunger. For me it sounds like you say decreased levels of Ghrelin also increase your hunger but Ghrelin makes you hungry, so decreased levels would make you less hungry.
    I don’t know if it is an actual mistake or I just understand your equatation wrongly.
    Hope you read this and answer my question. I really like your videos and find them very informative!

  • As someone who has finally made the choice to be healthy I dont believe my metabolism had much to do with me being fat. It was 100% lifestyle, and changing those issues is making all the difference for me.

    Stopped smoking
    Stopped drinking soda
    Got off my ass and into the gym
    Still working on eating better because cherry sours are awesome but broccoli is equally as awesome

  • Definetely makes sense. I am beating myself over because every time I manage to cut down 3kgs I go back and forget the fact that metabolism adapts. I am 177cm and 69kg, managed to get to 66.5 last time I did a cut and I am challenging myself now to cut again. (My happy weigh is 71 I think, because I was always struggling to go below 70 even working out constanty & semi-tracking) Working out at home is not a problem for me as I enjoy it. Food is difficult as I always go way over my calories.
    I would like to ask you a question if it doesn’t bother you. My BMR at 23 years old is 1530 kcal. I usually do a HIIT circuit for 20/30/40 minutes at home followed by a 45-60 minutes workout (I have dumbells & bands) I know smart watches are innacurate as it shows me I burn around 2000 a day (when I don’t do my workout) and 2500 when I do it. I would assume when I don’t workout I burn around 1800 and when I do workout maybe 2200-2300. (It’s just a guess). In order for me to lose 2.5 lbs per week, would it be realistic to eat at 1600 kcal per day with a 120p 50f 160c? Is it too much? If 2.5 lbs per week is too fast, would 2 be more achievable? I would like to diet until I m 64 kg (and to lose mainly fat) and then to do a diet break. My goal is to reach a 5 kg fat loss in 45 days.

  • Good info. What is working for me at the moment are I to introduce different exercises each week when hitting muscle groups. Plus I changed the intensity every other day. I’m trying to hit all muscle groups 5 to 6 times a week it’s working for me right for losing fat and building muscle at the same time. I know it’s not recommended, but anyone had tried the same method?

  • Yea, those plateaus suck. I also notice that my body becomes massively sensitive to carbs/glycogen storage or water weight whereby if i have more carbs, or possibly sodium on a given day my “weight” can fluctuate by almost a kilo, but fat calipers and appearance remains the same. Very disheartening, and all too easy to become fixated upon the sodding numbers on the scale, even though they can be very misleading. I normally just try to blast through these plateaus by drastically cutting calories for one day to around 1000, just hitting my protein numbers and a reduced fat number (maybe 30g) it’s probably not a particularly safe stratagem though. Alternatively I do a sh*t tonne of walking… but as a new dad i’m less able to roam free these days lol.

    Not sure if you’ve already seen this study, but might be of interest if not (suggestive but probably not fully dispositive) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803575/

  • What i dont understand is all those online calculators let me choose my activity level, for example 3-5 hours of cardio per week. I dont know any calculator where i can select one hour weight lifting for example, they only give me certain activities like office job, streetworker job or cardio training. How much calories will be burned with an hour of push ups, pull ups, biceps curls etc..? Also i wonder what i should do on resting days, should i cut my calories to BMR level or should i eat the amount of calories comparable to not workout days? According to those calculatoir i would need like 2500 calories

  • I was 110kg and are now 85. Less food and daily strength training. Walking did little for me as did swimming. Weights, resistance bands and now static holds from gymnastics are all things I use.

  • So that’s why although i used to eat like a pow, I was still at the low end of healthy bmi, and now I’ve been stuck at low 150s for weeks?
    I may just maintain and focus on hypertrophy and hit the bulk again in a few months.

  • Omar please help me…Im 18 years old, after two years of restriction I decided to increase my calories and that have led me to gaining weight (body fat). I want to lose it but how?!

  • I’m 5’5. I have a 1500 BMR. Even with weight lifting that means I can eat about 1700 at most in a day. I’ve dieted down to a point where I almost have a six pack. I have to eat around 1300 calories & 120g+ of protein every single day to maintain muscle while losing weight. It is very hard to do. Everything I have to eat has to have a low calorie/ high protein ratio to reach macros. Prior to this I was 160 lbs which according to the BMI scale would mean I was overweight. In less then a year I’m 119 pounds now. I dropped 3 sizes in pants. It’s all about mindset and determination. You have to want the weight loss so bad you’ll do anything to make it happen.

  • i actually plateued on fat loss i decided to gradually increase my calorie intake over the week (reverse dieting) i actually started losing fat more and i feel much better now and stronger in the gym

  • So this explain why some 250+ pounders still have to diet on what all “experts” would cal starvation calories. Know several dieting on 1500-1700 calories and gaining at 2200 calories. Pretty much what some females can do and Im talking big as guys,,,,,,some are just cursed whilke others are lucky

  • what’s the lowest amount of cals a human should go on to shred? i mean is there a limit like below 2000 anywhere u can hit starvation mode?

  • Really appreciate you keeping these videos coming during these crazy times. Helps keep some normalcy with the routine of life. ��

  • I thought I knew the important things about nutrition and calories, but this was an eye-opener. Thank you so much for sharing this information. Do you have tips for how to get over that initial hurdle when trying to lose weight, of feeling hungry and at a loss of energy, but without really seeing early results?

  • Put a heart rate strap on a overweight person and see how high there resting heart rate is. If that doesn’t explain it then take this analogy. Who burns more calories.Two identical twins, both 170 lbs but one wears a weight vest that’s 200 lbs. Any questions? People just want more excuses for accepting their fate.

  • You mean the more active you are, the more caloric you burn throughout a day. Therefore, being consistently active and move as much as you can should helps you maintain lower fat percentage.

  • This is realy interesting https://www.ncbi.nlm.nih.gov/pubmed/28346411 “Mar. 23, 2018, AM
    26,199 Exposure to cold temperatures causes stem cells to form brown fat instead of white fat, according to a new study. Brown fat causes our bodies to burn extra calories to keep warm — so if we can produce brown instead of white fat, that could help us burn off excess body fat. This adds to the body of knowledge demonstrating that exposure to the cold might have real health benefits.
    If you want to lose weight, you might consider getting comfortable with the cold.

    A new study publishedin the Nature journal Scientific Reports has found evidence that exposure to cold temperatures could transform the type of fat we form in our bodies, and even potentially help us burn off excess body fat.

    For the research, scientists differentiated stem cells (which can become other types of cells) to become fat cells at both normal body temperature and at a slightly cooler temperature. They found that at the lower temperatures, the cells formed a kind of fat known as brown fat, which causes bodies to burn more calories to keep warm and burn off excess body fat.

    People always have some layer of fat in their bodies. Adults have mostly white fat, which serves as a sort of solid, inert way of storing energy. White fat is what makes up dangerous excess body fat. Brown fat, on the other hand, is used to rev up the metabolism to keep us warm — it’s how babies regulate their body temperature, since they don’t have the muscles to shiver themselves warm yet.

    Researchers once thought we lost this type of fat as we left childhood, but they now know there’s at least a small amount left in adults. That realization gave scientists hopethat they could figure out how to activate and even stimulate the growth of this brown fat in our bodies, which could help people burn off extra calories — including the white fat many of us have stored around our bellies.

    This new study brings us a step closer to that.

    Harnessing the power of brown fat

    “It has been known for quite some time that exposure to lower temperatures can promote the formation of brown fat, but the mechanism of this has not yet been discovered,” study author Virginie Sottile, an associate professor at the University of Nottingham in the UK, said in a statement. “The trigger was believed to be the body’s nervous system and changes in the way we eat when we are cold. However, our study has shown that even by making fairly modest changes in temperature, we can activate our stem cells to form brown fat at a cellular level.”

    That finding is promising for three reasons. First, it helps reveal more about the mechanism that causes brown fat to be produced in the cold. Second, it shows that those changes can happen with a difference of a few degrees: In the study, cells turned into brown fat instead of white at 89.6 degrees Fahrenheit (32 Celsius) instead of the normal human body temperature of 98.6 degrees (37 Celsius). Third, the research suggests that the production of brown fat can be triggered by environmental change and doesn’t rely on special cells that always produce brown fat.

    “The good news from these results is that our cells are not pre-programmed to form bad fat and our stem cells can respond if we apply the right change in lifestyle,” Sottile said.

    This study doesn’t tell us how much cold people need to expose themselves to in order to produce brown fat instead of white. But it’s another piece of data in support of the idea that exposing yourself to the cold — a practice that’s becoming more popular— has some real health implications.

    Studies of this brown-fat-production mechanism may even eventually reveal a way to trigger brown fat production with a drug instead of cold exposure, which can be extremely uncomfortable.

    The health benefits of the cold

    Growing numbers of people are opting to take cold showersand ice baths due to beliefs that cold exposure can transform the body. Some extremists even go hiking or mountain climbing in cold weather without much protective clothing.

    The idea behind this “environmental conditioning,” as Dutch fitness guru Wim Hof explains it, is that our bodies evolved to be challenged by factors like extreme cold and heat. In modern conditions that lack those stresses, our overall stress response may go haywire. That’s why Hof, also known as “Iceman,” advocates for a combination of environmental conditioning and controlled breath work;he says the practice can have a transformative effect on health.

    In Silicon Valley, the cold shower movement has gotten so popular that — of course — there’s now an app to help peopledo it.

    While it may sound like a pseudoscience trend, there is some evidence that programs like Hof’s might have real effects. Some data indicates that Hof’s regimen has led to measurable benefits in certain individuals including better fat-burning capabilities, weight loss, an improved immune system, and the ability to counteract some effects of Type 2 diabetes.

    Scientists still have a long way to go to fully understand how the cold impacts us, but this new study lends support to the idea that there really is something beneficial about being cold.

    So even when it’s frigid or snowy outside, there’s no excuse to avoid being outdoors.
    SEE ALSO: Silicon Valley’s tech elites are adopting uncomfortable habits to condition their bodies DON’T MISS: The amazing ways intermittent fasting affects your body and brain More: Weight Loss Cold Health extreme Recommended For You Powered By Sailthru 50 must-have tech accessories under $50 The death of Queen Elizabeth will be the most disruptive event in Britain in the last 70 years 13 organizing ideas that’ll help you make the most of your space Take a look at Prince Harry and Meghan Markle’s official engagement photos Here is Michael Jordan’s 56,000-square foot house in Chicago and why it is still on the market after 6 years 11 reasons you should buy an iPhone 6S instead of the iPhone 8 or iPhone X Relationship experts say these are the 8 red flags to look out for when you start dating someone — and some are surprisingly common Powered By Sailthr”

  • The funny thing was when I was losing weight at some point I stopped when I hit 221 (I was 315. Yeah, I was a fatass.) Then I decided to start to bulk up slowly and actually over the next 3 weeks, I went down to 219 after increasing my calories by 200 a day. Then I increased it by 200 calories more, and I started to see some weight gain.

  • hey omar, I’ve experimented woth lowering my caloric intake to 1800cal a day as I am about 6ft 290lbs at roughly 30%bf but I seem to not lose weight. Do you have any idea what that this might mean? Would it be possible that my metabolism has slowed down and that has become my “maintenance” any help would be nice.

  • The Westerterp study you quoted says that alcohol has nearly the same thermic effect as protein, but I think most would agree that it isn’t a great idea to drink a bunch when you’re trying to lose fat. What other factors outweigh the high thermic effect of alcohol?

  • Mine adapts both ways and it’s to the extreme too. I can eat 1400 cal and lose like 3/4 lbs a week while I can triple or quadruple it and not gain anything (over months).. I have to eat like 4lbs of tortellini ( cheese/meat filled pasta) and a pound of chicken just to make anything happen in the gym. On the other hand if I go down to what my predicted maintenance should be I just stand still. It’s weird, and it’s annoying. And I’ve been extremely sedentary outside of the gym for my entire life so changes in activity level doesn’t account for it.

  • I bulked for a full year, gained 30lbs and was 175lb, stuffing my face and eating junk, was stuck at 175lb for 3 or 4 weeks, then it was time to diet, I dropped my calories significantly, cut out all junk and sugary drinks… and somehow I was still stuck at 175lb. I know this is just a dumb anecdote since I have no proof and wasn’t tracking calories, but I was genuinely baffled, was honestly expecting to lose 2lbs per week for a week or two then easily be dropping 1lb per week, didn’t work out like that. 4 weeks into my diet and only lost 2lbs, lost no weight during the first 2 weeks, then 1lb per week for the next 2. I went from eating like a slob and only maintaining 175lb, to eating “clean” and struggling to drop below 175

  • Great video! Can you do a video on your opinion about calisthenics? really would love to hear what you think about not only the gains making but also the safety of the joints and an analysis

  • Any opinion on swooshes? I mean where you are stuck at a weight for like 2 weeks then suddenly losing 2 pounds in a single night. Is this just some kind of water storage going on…? Or is it the fat cells suddenly being ditched because they’ve been empty too long?

  • Paul Revelia, John Heart, Jeff Cavaliere, John Meadows….these men are who I look to for transparency and truth. Thank goodness for people like this!

  • Increase 2000:O When I was bulking I ate 2500 total/day and I managed thanks to protein shakes otherwise I got problems to pass 2000. I was burping food up my throat all day long and was constantly full and pills that should be taken on empty stomach… yeah fuck that, next year maybe.

  • so omar. I am 17 at 174 lbs at 15% body fat and 5 foot 7. all the online calculators keep saying that I need around 2600 to lose 1 lb a week. but I ate that for 4 months and I only dropped 1% body fat a month. btw. I was around 30% when I started at 200 lbs. so is it ok for someone my age to eat around 1900 calories

  • I’ve been training about 8 months. managed to gain some muscle and lose a lot of fat, eating at a very small deficit. mostly. haha

  • This adaptation is due too a change in the NEAT though! According to Menno you can accurately predict calories burned at rest using muscle mass and bodyweight.