The Best Caloric Deficit to Prevent Muscle Loss While Dieting
Summary
TLDRDans cette vidéo, le Dr M explore le meilleur déficit calorique pour maximiser la perte de graisse tout en minimisant la perte de muscle. Il introduit le concept de rapport stimulus-fatigue (SFR), issu de l'entraînement à la hypertrophie, pour évaluer l'efficacité des exercices et des régimes. Il suggère que le déficit calorique idéal pour minimiser la perte de muscle est d'environ 500 calories par jour, ce qui correspond à une perte de tissu de 1 livre par semaine, majoritairement de graisse. Il propose également une méthode cyclique d'alternance entre déficit et excédent calorique pour gérer la fatigue et préserver la musculation.
Takeaways
- 🏋️♂️ Le concept de 'ratio stimulus-fatigue' (SRF) est utilisé pour maximiser la croissance musculaire tout en minimisant la fatigue.
- 🧠 L'SRF peut être appliqué à de nombreux aspects de la formation physique, y compris la taille du déficit calorique pour la perte de graisse.
- 🔍 Un déficit calorique trop faible peut entraîner une perte de graisse lente, tandis qu'un déficit trop élevé peut causer une perte musculaire excessive.
- ⚖️ Un déficit calorique de 500 kilocalories par jour est suggéré comme un compromis idéal pour maximiser la perte de graisse tout en minimisant la perte musculaire.
- 🚀 Un déficit calorique de 250 kilocalories par jour peut être trop conservatif, conduisant à une perte de graisse trop lente.
- 💥 Un déficit calorique de 750 kilocalories par jour ou plus peut être efficace à court terme, mais risque de causer une fatigue excessive et une perte musculaire à long terme.
- 🔁 La méthode cyclique d'alternance entre les phases de déficit et de surplus calorique permet de gérer la fatigue et de préserver les gains musculaires.
- 🍚 Lors de la phase de 'recharge', il est recommandé de consommer une surcharge calorique composée principalement de glucides pour réapprovisionner les glycogènes musculaires.
- 🏃♂️ La gestion de la fatigue est cruciale pour maintenir une performance optimale tout au long d'un programme de perte de graisse.
- 🏆 La plupart des champions de bodybuilding utilisent des méthodes de cyclage pour gérer la perte de graisse et la conservation musculaire efficacement.
Q & A
Quelle est la meilleure déficience calorique pour une perte de graisse maximale tout en minimisant la perte de muscle?
-Une déficience calorique d'environ 500 kilocalories par jour est généralement considérée comme un bon compromis pour maximiser la perte de graisse tout en minimisant la perte de muscle.
Quel est le concept clé abordé dans la vidéo pour optimiser la croissance musculaire lors d'un entraînement?
-Le concept clé est le rapport stimulus-fatigue (SFR), qui évalue la quantité de stimulus de croissance musculaire engendré par un exercice par rapport au niveau de fatigue qu'il cause.
Comment le rapport stimulus-fatigue (SFR) peut-il être appliqué à la déficience calorique pour la perte de poids?
-Le SFR peut être appliqué à la déficience calorique en considérant la perte de graisse comme le stimulus et la perte de muscle comme la fatigue, pour trouver le meilleur équilibre entre les deux.
Pourquoi un déficit calorique trop faible peut-il être contre-productif pour la perte de graisse?
-Un déficit calorique trop faible peut entraîner une perte de graisse très lente, ce qui augmente le risque de perte de muscle et rend la perte de graisse plus longue et moins efficace.
Quels sont les effets d'un déficit calorique élevé sur la performance et la récuperation?
-Un déficit calorique élevé peut entraîner une fatigue excessive, réduire la capacité à effectuer des entraînements d'overload et augmenter le risque de perte de muscle à long terme.
Quelle est la stratégie de 'cycling' mentionnée dans la vidéo pour gérer la déficience calorique lors d'une perte de poids?
-La stratégie de 'cycling' consiste à alterner des périodes de déficit calorique avec des périodes de consommation équilibrada ou légèrement excédentaire pour gérer la fatigue et optimiser la perte de graisse tout en préservant les muscles.
Comment le glycogène dans les muscles peut-il servir d'indicateur de la fatigue due à la diète?
-Le glycogène dans les muscles, lorsqu'il est plein, donne aux muscles une apparence ronde et permet de bien gonfler, ce qui indique un niveau faible de fatigue. À l'inverse, une apparence aplatie des muscles peut indiquer une fatigue accrue due à une déficience calorique.
Quelle est la recommandation pour la durée d'une période de 'carb up' dans la stratégie de cycling?
-La durée d'une période de 'carb up', où on consomme des glucides en excédent pour réapprovisionner en glycogène, varie de trois à six jours, selon la fatigue ressentie et les objectifs individuels.
Quels sont les avantages d'une approche de diète cyclique pour la perte de graisse?
-Une approche cyclique permet de gérer la fatigue, de préserver et même de construire du muscle pendant la période de surconsommation, et de brûler une grande quantité de graisse lors des périodes de déficit, ce qui peut mener à des résultats esthétiques et de performance améliorés.
Quelle est la recommandation générale pour les personnes qui souhaitent perdre de la graisse sans perdre de muscle?
-Il est recommandé de maintenir une déficience calorique d'environ 500 kilocalories par jour en moyenne, ou d'adopter une stratégie cyclique de déficit et de surconsommation pour maximiser la perte de graisse tout en minimisant la perte de muscle.
Outlines
🔍 Principe du déficit calorique et perte de muscle
Le paragraphe 1 explore le concept de déficit calorique optimal pour maximiser la perte de graisse tout en minimisant la perte de muscle. Le Dr M mentionne l'importance du rapport stimulus-fatigue, issu de l'entraînement à la hypertrophie, qui évalue l'efficacité d'un exercice en termes de stimulation de la croissance musculaire et de fatigue engendrée. Il explique que le but est d'obtenir le meilleur stimulus de croissance musculaire avec le moins de fatigue possible. Ce concept peut être appliqué au déficit calorique pour déterminer le meilleur ratio de perte de graisse à perte de muscle, suggérant que les déficits caloriques très faibles pourraient ralentir la perte de graisse, tandis que les déficits trop élevés pourraient conduire à une perte de muscle et de performance.
🚀 Analogies pour comprendre le déficit calorique
Le paragraphe 2 utilise des analogies pour illustrer les effets d'un déficit calorique trop faible ou trop élevé sur la perte de graisse et de muscle. Il compare la perte de graisse à la vitesse de vol d'un avion ou de la conduite d'une voiture, expliquant que trop ralentir peut augmenter le temps nécessaire à atteindre l'objectif, ce qui n'est pas toujours souhaitable. Il suggère que l'idéal est un équilibre entre perte de graisse rapide et minimisation de la perte de muscle, et que les déficits caloriques trop élevés peuvent conduire à une fatigue excessive qui affecte la capacité d'entraînement et potentiellement la gain musculaire.
🔄 Cycles de déficit et de surplus pour gérer la fatigue
Le paragraphe 3 introduit la technique des cycles de déficit et de surplus calorique pour gérer la fatigue et optimiser la perte de graisse tout en préservant la musculation. Il suggère que des déficits caloriques plus importants peuvent être utilisés pendant une période limitée pour perdre de la graisse rapidement, suivis par des périodes de surplus ou de maintenance pour se remettre et réduire la fatigue. Cette approche permet de maintenir un bon stimulus de croissance musculaire tout en minimisant la perte de muscle. Le Dr M recommande un déficit de 500 kcal par jour en moyenne pour un ratio stimulus-fatigue optimal.
🏆 La méthode cyclique pour la perte de graisse
Le paragraphe 4 décrit en détail la méthode cyclique de déficit et de surplus calorique comme une approche efficace pour la perte de graisse chez les bodybuilders de compétition. Il explique que cette méthode permet de gérer la fatigue et de minimiser la perte de muscle en alternant des périodes de déficit avec des périodes de surplus. Le Dr M suggère que cette approche, bien que plus longue, permet de garder la meilleure partie des deux mondes : perdre de la graisse sans compromettre significativement la musculation. Il conclut en disant que cette méthode peut conduire à de meilleurs résultats à long terme et à une meilleure qualité de vie pendant le processus de perte de graisse.
Mindmap
Keywords
💡déficit calorique
💡stimulus to fatigue ratio (SFR)
💡perte de graisse
💡perte de muscle
💡hypertrophie
💡pump musculaire
💡fatigue psychologique
💡fatigue systémique
💡glycogène
💡réplication cyclique
Highlights
Best caloric deficit for maximum fat loss while minimizing muscle loss is discussed.
The concept of stimulus to fatigue ratio (SFR) from hypertrophy training is introduced.
SFR is used to balance muscle growth stimulus and fatigue caused by exercise.
Proxies for stimulus include pump, mind-muscle connection, tension, and muscle perturbation.
Fatigue is measured by joint pain, psychological fatigue, and systemic fatigue.
The SFR concept is applied to caloric deficit for optimal fat loss.
A caloric deficit SFR considers fat loss and muscle loss.
A 250 calorie per day deficit is too conservative for effective fat loss.
A 750 calorie per day deficit may lead to rapid fat loss but also increased muscle loss.
A 500 kilocalorie deficit per day is suggested for a good balance of fat loss and muscle preservation.
The importance of recovery dynamics in managing diet fatigue is emphasized.
Glycogen fill in muscles is used as an indicator of diet fatigue.
A cycling method of deficit and surplus is proposed for managing fatigue and muscle loss.
The method involves periods of depletion followed by refeeding to refill glycogen stores.
Champion bodybuilders often use this cycling method for optimal fat loss and muscle retention.
The video concludes with a humorous anecdote about the social benefits of body transformation.
Transcripts
hey folks Dr M here for Renaissance
periodization what is the best caloric
deficit for maximum fat loss while
minimizing muscle loss well I'm glad you
asked because I wrote a whole video
about it we are going to use a concept
from hypertrophy training called the
stimulus to fatigue
ratio in hypertrophy training the
stimulus to fatigue ratio is something
that attempts to catalog how much muscle
growth stimulus a given exercise for
example elicits and versus how much
fatigue that it causes as a side effect
as well because if you have the most
muscle grow stimulus with the least
amount of fatigue you actually grow the
most over the long term and thus it's
the best exercise or technique or set
and rep scheme whatever sfr you're
measuring of in hypertrophy training we
proxy the stimulus to fatigue ratio by
essentially doing some shorthand and
some very estimating type of things and
getting some proxies together for what a
stimulus would look like and what
fatigue would look like so for example
any given exercise or set of rep scheme
whatever we proxy the stimulus by seeing
how big of a pump does it get you per a
unit volume do you have a lot of a
really good mind muscle connection that
is do you have crazy high tension in the
muscle when you're doing the exercise or
does the muscle burn a ton at higher
reps or maybe not how perturbed the
muscle is how much perturbation occurs
like is it super weak afterwards is it
weird coordination you can't brush your
teeth after bicep curls and lastly what
is the degree of disruption like is the
muscle super sore is it super tight is
it super inflexible like something
fucking happened to it that probably
means some growth is in order on the
fatigue side we have joint and
connective tissue pain duh the more an
exercise has that the worse
psychological fatigue how draining it is
how annoying you find the exercise and
of course systemic fatigue which is
you're fine after the exercise or doing
the exercise you're fine but it causes
so much systemic fatigue that it makes
all the other exercises difficult 5x10
in the deadlift your triceps might not
be sore at all or tired at all but your
whole body is so fucked up maybe the
deadlift doesn't have the best stimulus
to fatigue ratio as a way of training
your back because it interferes with the
rest of the system if your stimulus is
as high as possible and your fatigue is
as low as possible that really gives us
kind of the best exercise possible and
that's really cool for hypertrophy but
the sfr stimulus of fatigue ratio is
actually a very Universal concept it is
a close derivative in fact it is a
derivative of a context specific
application of a cost benefit analysis
which is done in like um every other
field that can be named so we can apply
the sfr to a crapload of other aspects
of Fitness because in Fitness we
generally want to stimulate something
when we're working out and we generally
want to keep fatigue as low as possible
and this is true even for things like
the size of a caloric deficit so then we
can surmise there is a concept called
the calorie deficit sfr calorie deficit
stimul to fatigue
ratio what is the stimulus side what is
the fatigue side well we want two things
from a calorie deficit we want to lose
as much fat as possible while losing as
little muscle and or performance as
possible but definitely as little muscle
as possible so the sfr of a given
calorie deficit whatever number that is
it's 250 calories it's 500 calories it's
750 calorie deficit per day that
sfr in the numerator on the top can say
the amount of fat loss per unit time
that we're getting out of the deficit
and the denominator on the fatigue side
is how much muscle loss we're losing or
sorry how much muscle loss is actually
occurring fat loss divided by muscle
loss gives us a very rough idea of what
a stimulus to fatigue ratio would be for
a diet particularly the size of the
caloric
deficit so for example let's play a do a
couple of thought experiments here if we
take the fat loss defit
the shorthand in calories that you have
from what you need to what you actually
provide and we crank it down to a very
conservative 250 calorie per day deficit
that means let's say if you need 3,000
calories then 2750 calories is what you
end up
consuming fat loss absolutely will occur
but very slowly remember fat loss rate
is the numerator that's not a good start
for a stimulus of fatigue
ratio muscle loss isn't a big concern so
the denominator is really low but it's
definitely true to say that if we got a
little bit quicker with the fat loss we
still really wouldn't risk muscle loss a
whole lot for example is it true to say
statistically that in a passenger
airliner you are probably safer flying
200 miles an
hour versus flying at 400 miles an hour
yeah like there's less turbulence shit
Wiggles less there fewer mechanical
forces on the plane but how much less
because you know you're going to get to
your destination two times longer it's
going to take you how much are you
reducing the risk of something uh
calamitous happening to the airplane
Jesus Christ by some teeny tiny fraction
of a teeny tiny fraction of a percent so
the sfr of getting to your journey on
time by minimizing risk it's just not
worth it to go super slow same idea with
driving your car do you ever just drive
down the street at 10 m an hour and
people are passing you in hackey like
fuck you speed up go to hell and you're
like oh thanks fellas just trying to be
safe well there's a tradeoff there and
yeah even if you go 40 miles an hour
it's definitely less safe but versus
getting there fucking way way way slower
it might not be worth it last stupid
analogy I'll use because I use this one
a couple more times is if you have a
fighter jet that can fly at 1,200 miles
hour potentially
and you just use it to cruise into
battle where you are needed to support
your other forces at like 230 mph The
Other Guys in battle are like bro when
are you here you're like I 30 minutes
fellas I'll get there well God damn it
hurry the fuck up I know you can go
faster without much of a risk or much of
a downside so step on the fucking gas
push that throttle and God damn it get
over here push or pull I don't know on
an airplane flies in any case yes you
will absolutely very much not risk High
degree of muscle loss would very small
deficit but the diet's going to take you
forever needlessly so you say fuck it
push the throttle let's fucking do this
and you go in the other direction
another thought experiment you crank up
the calorie deficit to 750 calories
daily so instead of eating 2750 out of
3,000 maintenance you're now eating
2250 dope you're going to get a lot of
fat loss fast but your fatigue is also
going to start to sum up quickly and
quickly and quickly and then once
fatigue gets high enough if you keep
that up for a few weeks or even a few
months you're going to run into some
problems high levels of fatigue prevent
the physical energy to do overloading
and training you did 300 lounds for six
reps last time in the bench this time
you need 300 pounds for four and that's
all you can do is that an overload not
much not the best it would have been
great if you could do 300 for seven reps
but you were on a huge deficit so you
got weaker some of that's just from the
proximate fatigue but if you can't
overload consistently like that after
some number of weeks you absolutely risk
losing muscle
100% in addition high levels of fatigue
at a biochemical level through processes
like the ampk signaling mechanism can
actually turn down your anabolic
signaling turn your catabolic signaling
up and at a biochemical level even if
you feel hunky dory can cause muscle
loss or prevent muscle gain and when
you're in a big deficit you need some
muscle gain to go on the hood because
that gets canceled out by the muscle
loss and then hopefully you're neutral
but if you've got a crapload of fatigue
you might not be neutral anymore now
you're losing muscle and lastly if you
really crank it for a while your
sympathetic fight ORF flight nervous
system starts to overexpress itself and
your parasympathetic relaxation and
Recovery nervous system component starts
to express itself less that throws you
off and then the hormonal and sort of
neurophysiological environment that
causes starts to also be conducive
making even weaker and stall muscle
growth because one thing that happens if
you do this long enough is your cortisol
goes up your testosterone goes down the
last I checked I Googled those hormones
and Wikipedia says that you know you're
going to be losing some muscle if
cortisol goes way up and testosterone
goes way down you don't go see your
doctor he a good news Frank cortisol
skyh high and your test is
undetectable watch out wife am I right
Doc and he's like go get her go get her
son my man nope that's the opposite of
what you want
so yeah 750k calid deficit in the in the
fighter jet analogy is like throwing the
afterburners on but then they're just on
all the time oh you'll go real fast but
not for long because you'll either burn
all of your fuel or you'll burn the
engines out and then you're not doing
shit after that anymore you need a lot
of Maintenance a lot of
downtime if you think you want to diet
really quickly and just get the results
please consider this Thomas selian U
phrase I'm about to use here you are not
even among the first million or maybe
billion people to think oh I'll just get
it done quick and get out these things
have a dedicated series of processes
that if you push it too fast you could
end up well just losing a bunch of
muscle then you come into the office
after a three-month diet and you're like
ladies what do you guys think of my new
me and they're like oh my God I'm so
happy that you recovered from that
terrible disease that you must have been
sick with because you look really fucked
up
God damn it at least maybe I could get
some some sympathy play for being sick
Scot the video guy you think that works
in the in the office a little
corporately aison little making partner
a little like oh yeah I was so sick you
know I could I thought at times I would
just never live again but I I could
maybe I could learn to
love a real man don't want women want a
real man it's 2023 that's bullshit
all right so
tldr anything under 250 calorie deficit
anything less than that maybe not an
ideal stimulus to fatigue ratio not an
ideal amount of fat lost versus Muscle
lost anything greater at least
consistently for S uh than 750k Cal is
like a bit much great fat loss for a
time and then really high muscle loss
eventually and that throws it all
off between those two
depending on the context depending on
the way you do it there probably aren't
a ton of wrong answers so something like
a 500 kilocalorie deficit per
day plus or minus a little bit is kind
of really awesome and it's going to be
if long term your goal is to lose a lot
of fat while minimizing muscle loss and
you don't want it to take forever
something like a 500 kilic calorie
deficit per day is a real swell idea on
average something like it not
necessarily it itself
and that's roughly corresponding to
something like a pound of tissue lost
I'll be all of it fat per week so if you
look at a diet someone put together and
they really interested in not losing any
muscle and they're trying to lose more
than about a pound per week consistently
you got to tell them o look if it's it's
1.25 pounds if they're doing a 12we diet
they want to lose 14 or 15 pounds or
something yeah it's probably fine but if
they're doing a 12we diet and they're
like I'm going to lose 20 4 lbs you're
like all right maybe that's a good idea
but in many circumstances unless you're
really big and have lots of fat tissue
that might not be the smartest thing in
the world now it's tough to figure out
your expenditure all the time so you
don't know what calorie deficit you're
in so if you set yourself up a good diet
and lose roughly a pound per week then
you're pretty good to go no wrong
answers there but there's another way to
do it which really takes into account
recovery Dynamics and it's kind of cool
so I'll share this kind of more advanced
way you don't have to do it this way you
can just get right around a 500 calor
deficit just run that motherfucker into
the ground many bodybuilding coaches
have looked at glycogen fill in the
muscles as a really good indicator of
the level of fatigue diet fatigue that
that bodybuilder has been subjected to
so it looks like this when you're not in
a deficit when you're well fed your
muscles are nice and full with glycogen
they look rounder you get great pumps
your muscles feel tight under the skin
amazing but enough days in a pretty
gnarly deficit and especially a bigger
deficit you're going to start to look
flatter and flatter and flatter until
you look flattened out which means your
muscles kind of look stringier than
normal pumps are really difficult to get
if you've been around the sport for a
while or if you just looked at a lot of
boys training in the gym like I've both
done both of those things then it's
pretty obvious to the trained eye
especially if you see someone like your
client regularly or you see yourself
regularly in the mirror you know when
you're fucking full and you know when
you're not fucking full
so what do you
do what do you get when PhD sport
scientists collaborate with Pro
bodybuilders the most effective muscle
growth training app ever
made get yours
now you run a
deficit a pretty gnarly one
even once you flat out and you have been
flat for something like 3 to seven days
depending on how hard you want to push
it and how much fatigue you want to risk
generating and before you pull
back between three and seven days is in
my estimate which really like much
better said these aren't precise numbers
half a week to a week of being very flat
any more than that and and you're
probably into that excessive catabolic
muscle destroying or muscle burning
drive you want to shut that shit down so
then you go into maintenance mode or
even better a slight hypercaloric mode
maybe a 250 KCAL Surplus and that
Surplus should be composed of lots and
lots of
carbohydrate you take a few days maybe
three days maybe five or six days and
refill and now you're fucking full and
tight again muscles are bursting
everything's looking fucking great and
after you've refilled your fatigue is
way down everything's hunky dory you're
back into a very great sfr
you can begin another push another drive
into depletion it might take a week or
longer for you to get flat and then
another 3 to seven days to confirm okay
I've been flat for long enough and then
you repeat that carb up and you do these
multiple Cycles throughout your fat loss
diet that takes a few months and during
that time you burn a crapload of fat you
burn probably very little muscle because
every time you get way too much fatigue
and muscle RIS risk starts to go back up
you start refeeding for a few days get
the carbs back in there you probably
grow a little muscle during that time
getting back what you lost more than
likely or even grow a little bit of net
muscle over the long term it takes some
time to get in shape that way but you
end up having a lot of the best of all
worlds this is how I'm inclined to
understand the vast majority of champion
bodybuilders do it it manages fatigue
super well because it has distinct very
low fatigue periods where you're eating
more than you need and it encourages on
average staying between a 250 K Cal and
750 KCAL deficit even if all of your
deficit days are 750 K Cal you have
Surplus days of 250 plus to balance that
out and then the average still ends up
being about 500 it saves the maximum
muscle if not even building some muscle
and it burns loads of fat so if you want
to just get skinny fuck it cut the
deficit into the fucking teeth you get
skinny like I did at my last
bodybuilding show and fucked that all up
but if you're not an idiot like I'm an
idiot it then you'll try to do the
cycling method or just stick to roughly
a 500 kilo calorie deficit on average
and then you'll have very happy fun
times and then you'll just be walking in
the mall with your new body and you'll
like uh see like a crowd of really hip
people of your age just kind of
hobnobbing and they all know each other
but they don't know you and you walk up
to them and you're just like hey guys
and they're like oh my god get in here
be our friend you're great that's it you
made it see you next time
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