New Discovery on Best Diet to Lose Belly Fat vs Best Diet to Build Muscle

Thomas DeLauer
27 Jul 202413:03

Summary

TLDRThis video script explores the optimal timing for utilizing carbohydrates for muscle building and different dietary approaches for fat burning, as supported by a study in 'Advances in Medical Sciences'. It compares high carb vs. low carb diets over 15 weeks on trained individuals, revealing that low carb can lead to greater fat loss but also muscle loss, while high carb supports muscle gain but may hinder fat loss. The script suggests a flexible approach to diet, alternating between high and low carb intakes to maximize both muscle growth and fat oxidation, advocating for metabolic flexibility in diet strategies.

Takeaways

  • πŸ“š A study in 'Advances in Medical Sciences' compared the effects of different diets on muscle building and fat burning, providing insights into the best times to consume carbs and adjust macronutrient intake.
  • πŸ‹οΈβ€β™‚οΈ The study involved well-trained individuals with similar backgrounds to ensure the results were comparable and not influenced by varying levels of fitness or experience.
  • πŸ” Subjects on a low-carb, high-fat diet experienced a 10% drop in strength performance, particularly in squats, suggesting that low carb may not be ideal for maintaining strength.
  • 🚫 The low-carb group lost more total body mass than the high-carb group, but this included a loss of 2 kilograms of muscle, which is a significant drawback for those looking to preserve muscle mass.
  • πŸ’ͺ The high-carb, low-fat group gained 5 kilograms of muscle while losing fat, indicating that high carb may be beneficial for muscle building.
  • πŸ₯— Protein intake was identified as a crucial factor; the study subjects consumed only 100 grams of protein per day, which is below recommended levels, potentially impacting muscle preservation and strength.
  • πŸ”„ Research suggests that with adequate protein intake, a low-carb diet can be beneficial for fat loss without significantly impacting muscle mass.
  • πŸ”₯ A study in 'Nutrition and Metabolism' found that a very low-carb, high-fat diet led to more fat oxidation, including visceral fat, even when calorie intake was higher.
  • πŸƒβ€β™‚οΈ High-carb diets can improve performance, especially in high-volume activities, but may not make a significant difference for the average gym-goer.
  • 🌑️ Carbohydrates can have an anabolic effect by increasing insulin levels, which may contribute to muscle growth, but their role in muscle building is still debated.
  • πŸ”„ The concept of 'miniature bulks and cuts' throughout the week or month is proposed as a way to balance muscle building and fat loss, taking advantage of the benefits of both high-carb and low-carb diets.

Q & A

  • What is the main focus of the study published in 'Advances in Medical Sciences'?

    -The study focuses on comparing different diets to determine when they are most effective for building muscle versus burning fat, providing a context and a playbook for optimal muscle gain and fat loss.

  • Why is it important that the study participants had similar training backgrounds, weights, and muscle mass?

    -It's crucial to ensure that the results are comparable and not skewed by vastly different physical conditions or training experiences, which could lead to wildly different outcomes.

  • What dietary regimens were the subjects asked to follow in the study?

    -The subjects were asked to follow either a high carb low-fat diet or a low carb high-fat diet for 15 weeks while doing the same resistance training program.

  • What was the unexpected finding regarding the subjects' strength performance on a low carb diet?

    -Surprisingly, subjects on a low carb diet experienced about a 10% drop in performance, particularly in their squat strength, which was significantly affected.

  • How did the total body mass loss differ between the high carb low-fat group and the low carb high-fat group?

    -The low carb high-fat group lost more total body mass, with 5.49 kg compared to the high carb low-fat group, which lost 2 kg of fat.

  • What was the trade-off observed in muscle gain and fat loss between the two dietary groups?

    -While the low carb high-fat group lost more fat, they also lost 2 kg of muscle. In contrast, the high carb low-fat group gained 5 kg of muscle while losing a little bit of fat.

  • Why might the low carb group have lost more muscle mass in the study?

    -The low carb group might have lost more muscle mass because their protein intake was low, which is crucial for preventing muscle loss, and they were not consuming enough carbohydrates to provide an anti-catabolic effect.

  • What does the study suggest about the role of carbohydrates in performance and muscle building?

    -The study suggests that carbohydrates can improve performance, especially in high-volume activities, and may contribute to muscle building by increasing insulin levels, which can promote anabolic processes.

  • What is the significance of the findings from the 'Nutrition and Metabolism' study regarding calorie intake and fat oxidation?

    -The study found that despite trying to maintain a calorie deficit, the very low carb group ended up eating more calories but oxidized more fat, including visceral fat, suggesting that a low carb diet can enhance fat burning.

  • How does the 'Sports Science and Medicine' study on V2 Max and fat oxidation relate to the findings on diet and performance?

    -This study showed that even though performance outcomes were similar between high carb and low carb groups, the low carb group oxidized significantly more fat, indicating that low carb diets can be effective for fat burning even at high performance levels.

  • What is the proposed strategy for combining the benefits of both high carb and low carb diets?

    -The proposed strategy is to cycle between high carb and low carb diets, either on a weekly or monthly basis, to build muscle during the high carb phase and burn fat during the low carb phase, thus getting the best of both worlds.

Outlines

00:00

πŸ‹οΈβ€β™‚οΈ Optimal Diet for Muscle Building and Fat Loss

This paragraph discusses the findings of a study published in 'Advances in Medical Sciences' that compares the effects of different diets on muscle building and fat loss. The study focused on well-trained individuals with similar backgrounds, training experiences, and muscle mass. The subjects were put on either a high carb low-fat diet or a low carb high-fat diet for 15 weeks while following the same resistance training program. The results showed that the low carb group experienced a 10% drop in strength performance, particularly in squats, and lost more total body mass than the high carb group. However, the high carb group lost more fat and gained more muscle. The study also highlighted the importance of adequate protein intake, as the subjects were consuming only 100 grams of protein per day, which is below the recommended amount. The paragraph concludes by suggesting that carbohydrates play a crucial role in muscle building and strength performance, especially when protein intake is low.

05:01

πŸ”₯ The Impact of Diet on Fat Oxidation and Muscle Preservation

The second paragraph delves into the effects of diet on fat oxidation and muscle preservation, referencing studies from the 'Journal of Nutrition and Metabolism' and 'Sports Science and Medicine'. It explains that despite a calorie deficit, a very low carb group consumed more calories but oxidized more fat and lost more visceral fat compared to a high carb group. The importance of protein intake is reiterated, as higher protein levels seem to prevent muscle degradation during fat loss. The paragraph also discusses the role of carbohydrates in performance, suggesting that they can improve performance in high-volume activities. However, for average gym-goers, the impact is less significant. The study from 'Sports Science and Medicine' shows that low carb diets can lead to higher fat oxidation rates, even when performance outcomes are similar. The paragraph concludes by emphasizing the potential benefits of alternating between high carb and low carb diets to achieve both muscle building and fat loss.

10:02

πŸ‹οΈβ€β™€οΈ Periodizing Diets for Optimal Body Composition

In the final paragraph, the speaker proposes a strategy of periodizing diets throughout the week or month, alternating between high carb and low carb phases to achieve both muscle building and fat loss. The idea is to take advantage of the anabolic effects of carbohydrates for muscle growth during high carb phases and the fat oxidation benefits of low carb diets during cutting phases. The speaker suggests that this approach allows for metabolic flexibility, enabling the body to switch between burning fat and building muscle effectively. The paragraph also touches on the importance of not overdoing the high carb phase to avoid insulin resistance and the need to manage water manipulation to avoid negative effects. The speaker concludes by advocating for a balanced approach that allows for both muscle growth and fat loss, rather than focusing solely on one aspect.

Mindmap

Keywords

πŸ’‘Carbohydrates

Carbohydrates are a primary source of energy for the body and play a significant role in the video's theme of muscle building and fat loss. The script discusses the impact of high and low carbohydrate diets on performance and body composition. For example, the study mentioned in the script found that a low carb diet resulted in a 10% drop in strength performance, indicating the importance of carbohydrates for fueling high-intensity workouts.

πŸ’‘Fat Loss

Fat loss is a central theme in the video, which explores different dietary approaches to reduce body fat. The script references a study showing that a low carb, high fat diet resulted in more total body mass loss compared to a high carb, low fat diet. However, it's noted that the low carb group also lost muscle mass, suggesting a trade-off between fat loss and muscle preservation.

πŸ’‘Muscle Building

Muscle building is a key concept in the video, with the script discussing how different diets can influence muscle growth. The study mentioned found that a high carb, low fat diet led to a gain in muscle mass, while a low carb, high fat diet resulted in muscle loss. This highlights the role of carbohydrates in supporting muscle synthesis.

πŸ’‘Protein

Protein is essential for muscle repair and growth, and the script emphasizes its importance in the context of dietary strategies. It points out that the subjects in the study were consuming only 100 grams of protein per day, which is below the recommended amount, potentially contributing to muscle loss on a low carb diet.

πŸ’‘Insulin

Insulin is a hormone that regulates blood sugar levels and plays a role in the video's discussion of anabolic processes. The script suggests that high carbohydrate intake can increase insulin levels, which may promote muscle growth by enhancing anabolic signaling. However, it also implies that high insulin levels can make it harder to lose fat.

πŸ’‘High-Intensity Interval Training (HIIT)

Although not explicitly mentioned, the concept of HIIT is implied in the discussion of performance and the use of V2 Max testing. The script suggests that carbohydrates can be particularly important for maintaining high performance levels during intense, explosive workouts, which is a characteristic of HIIT.

πŸ’‘V2 Max

V2 Max, or the maximum rate of oxygen consumption, is a measure of an individual's aerobic fitness. The script uses V2 Max testing to illustrate that low carb diets can lead to higher rates of fat oxidation during exercise, even when performance levels are similar to those on a high carb diet.

πŸ’‘Metabolic Flexibility

Metabolic flexibility refers to the body's ability to switch between different energy sources (carbohydrates, fats) depending on availability. The script proposes the idea of cycling between high and low carb diets to take advantage of both muscle-building and fat-burning effects, demonstrating the concept of metabolic flexibility.

πŸ’‘Bodybuilding

Bodybuilding is used as a reference point in the script to illustrate traditional practices of bulking (high carb intake for muscle growth) and cutting (low carb intake for fat loss). It suggests that these practices have been effective for bodybuilders, indicating the potential benefits of periodized dietary strategies.

πŸ’‘Fasting

Fasting is mentioned in the context of low carb, high fat diets and its potential benefits for fat oxidation. The script suggests that fasting, or caloric restriction, can increase the body's reliance on fat for energy, which aligns with the low carb diet's goal of promoting fat loss.

πŸ’‘Probiotics

Probiotics are live bacteria and yeasts that are good for digestive health. The script briefly discusses a probiotic product called 'Seed' and its potential benefits for gut health and performance, which, while not central to the main theme, adds context to the broader discussion of health and fitness.

Highlights

Study in 'Advances in Medical Sciences' compares muscle building and fat burning with different diets.

Findings provide a context and a playbook for when to consume more carbs and when to increase protein and fats.

Study involved well-trained individuals with similar backgrounds, weights, and muscle mass for accurate comparison.

Subjects experienced a 10% drop in strength performance on a low carb diet.

Low carb high fat diet resulted in more total body mass loss compared to high carb low fat.

High carb low fat group lost fat and gained muscle, while low carb high fat group lost fat but also muscle.

Subjects consumed only 100 grams of protein per day, which is below recommended levels.

Low carb diets may lead to muscle loss if protein intake is insufficient.

Study in 'Nutrition and Metabolism' shows low carb diets lead to more fat oxidation even with higher calorie intake.

High protein intake with low carb diet does not degrade muscle during fat loss.

High carb diets improve performance in high volume activities.

Carbohydrates play a role in anabolic processes through increased insulin levels.

Study in 'Sports Science and Medicine' shows low carb diets oxidize more fat during exercise.

Low carb diets increase the rate of fat oxidation significantly compared to high carb diets.

Proposed approach of alternating between high carb and low carb diets for muscle building and fat loss.

Metabolic flexibility, the ability to switch between high carb and low carb states, is beneficial.

Daily or weekly alternation between high carb for bulking and low carb for cutting could yield the best results.

Transcripts

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there is an appropriate time to use

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carbs to build muscle and to use a

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different style of eating to burn fat

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before we just kind of had to guess it

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and honestly take some playbooks out of

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the bodybuilding world for a while

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because maybe they've been doing things

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right for the last 30 years but now

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there's a study published in advances in

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medical sciences that actually compared

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when certain diets build muscle versus

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when certain diets burn fat and it's

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amazing because it gives us a context

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and it gives us almost a Playbook so by

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the end of this video I'll give a

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breakdown of when you should be eating

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more carbs when you should be maybe

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cranking the carbs down and increasing

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the protein and fats it spells it out

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for us perfectly so we can get the most

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muscle building and the most fat loss so

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let's go ahead and break it down now the

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study was interesting because it took a

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look at well trained people people with

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similar backgrounds with similar

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training experiences at similar weights

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and muscle mass so important because you

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can't compare someone that's been

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training for 10 years to someone that is

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obese and has never trained you're going

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to get entirely wildly different results

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so this study shows us a lot after

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today's video I did put a link for our

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sponsor which is seed it's a 25% off

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discount link for seed this is a daily

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symbiotic I don't like probiotics I

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think most of them are watered down

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garbage and when you look at the

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literature it's usually kind of weak but

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seed is interesting they really do

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publish clinicals themselves their

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science and evidence is awesome and

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their technology is cool so it's a

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capsule inside of a capsule so you're

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potentially getting multiple stages of

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delivery Prebiotic breaking down first

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followed by the probiotic breaking down

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further down in the digestive system and

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potentially colonizing better further

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down I noticed big differences like

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within the first five six days but

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really in the first couple weeks is when

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I really noticed a difference in

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different areas like my performance my

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mood things where the gut microbiome

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does matter so that's a 25% off discount

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link I do highly highly recommend that

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you check them out that link is down

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below so what they did with these

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subjects that had very similar training

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experiences is they had them

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go on either a high carb lowfat diet or

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a low carb high fat diet for 15 weeks

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okay so decently length of time they had

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them do the exact same resistance

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training program okay but what they did

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do is they made sure that they did not

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do any other kind of training that would

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act as like a a variable within the

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results so let's just jump right to what

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they ultimately found because this is

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what's interesting first and foremost

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surprisingly they found that when

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subjects went low Barb they ended up

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having about a 10% drop in performance

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in their strength and that's like 10%

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Plus in their squat specifically which

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is the one that was really affected

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that's not very good news for low carb

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at first but we do need to unpack it a

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little bit more because so much more of

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this makes sense later on additionally

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with the low carb high fat group there's

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a 5.49 kgam total body mass loss

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more than the high carb low fat so they

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lost lost a lot more mass but this needs

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to be contextualized we need to

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understand more because what they did

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find is that the high carb lowfat group

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also lost weight they lost 2 kilg of

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fat compared though to the low carb high

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fat which trumped it at almost 7 kg of

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total body fat lost here's the caveat

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though the low carb high fat group

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although they lost way more fat they

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also lost 2 kilograms of muscle the high

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carb group ended up losing a little bit

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of fat but gained 5 kilograms of muscle

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so at first you're like well I'm just

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going to preserve my muscle go high carb

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all the way well we need to understand

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more because when you actually look at

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the particulars of the study it makes

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some sense and this is not coming from

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like a low carb perspective I'm not

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trying to say you should do low carb

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because what I'm actually going to find

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in this video and what I'm going to

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explain to you is going to probably

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surprise you ultimately though the

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subjects were only eating 100 grams of

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protein per day and they weighed 85

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kilogram that's barely above the already

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dismal recommended daily allowance of

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protein which is 0.8 grams per kilogram

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like I would never recommend that I

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almost always recommend a minimum we

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double that so we have a problem to

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begin with right we definitely aren't

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equating for the fact that protein was

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low so in this particular context we

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have seen in other literature that when

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protein is low carb hydrates do provide

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sort of an anti-catabolic effect so the

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only reason perhaps the low carb group

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lost so much muscle was because their

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protein was so low now what about the

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strength piece that's valid we do

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understand in other contexts and other

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studies with like CrossFit when volume

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is high enough carbohydrates do matter

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but not in the short term they matter

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for keeping glycogen stores high but if

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you're training at relatively low volume

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probably doesn't matter but if you're

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looking to get that extra 5 10%

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performance for yeah in strength stuff

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and explosive stuff carbohydrates are

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going to matter especially when your

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volume's high but if you look at like

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Jeff fick's work and and Finn's work we

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do understand also that over time

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subjects get more fat adapted and when

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that

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happens your low carb for a long time

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your body gets efficient at creating

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carbs from other substrates and can put

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it into glycogen storage almost just as

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efficiently as if you were straight up

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eating carbs but I'm not here to just

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justify low carb right because we need

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to understand more stuff here first

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let's look at a study that was published

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in the journal nutrition and Metabolism

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they had subjects go very low carb high

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fat or high carb low fat and they had

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them try to get in like a 500 calorie

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deficit what they found is that despite

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trying to put them in a deficit the very

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low carb group ended up eating 1,800

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calories so ended up eating 300 calories

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more than the high carb Group which ate

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1500 calories interestingly enough

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though the low carb group despite higher

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calories oxidized more fat they burned

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more fat not only did they burn more fat

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but they burned more visceral fat as a

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ratio to their total fat that they lost

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too and interesting about this study is

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that protein was higher so seems as

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though when protein's high the fat loss

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aspect doesn't seem to degrade muscle

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and also seems to be still more of an

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advantage for fat loss versus higher

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carb but where does the high carb play

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in because if you look at evidence with

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high carb you see studies published

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about crossfitters and other high

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performance

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that the more carbohydrates they consume

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basically the higher performance up to a

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certain point like 10 to 15% increases

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in performance but that's with pretty

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high volume stuff so we do know from a

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performance perspective that yes the

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carbohydrates will probably help there's

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even some evidence now that just

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swishing carbohydrates in your mouth can

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have an effect on performance so we're

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not entirely sure if it's glycogen

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related or if it's psychosomatic or what

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it is but carbohydrates over the Long

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Haul for high amounts of volume can

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improve performance there's no one

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really denying that anymore but if

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you're just an average gym goer it

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doesn't seem to make much of a

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difference but for muscle

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building one thing we've seen is that

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when protein is lower carbohydrates can

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be anti-catabolic but protein and

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carbohydrates both do one real important

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thing what they do is they increase

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impor kyes so they increase so these

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mechanistic growth signals for cells to

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actually like grow so because carbs can

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have that insulin signaling insulin

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mediated sort of signaling one could

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argue that they're definitely more

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anabolic however when you look at it

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from a ribosomal aspect like R RNA which

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gets into the weeds we've seen recent

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literature that shows that carbs don't

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Aid in muscle building but what they do

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is they do increase insulin levels and

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insulin levels might make it so that you

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can build more muscle because we do see

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in some anecdotal evidence that

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bodybuilders that use copious amounts of

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insulin can put on more muscle right so

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we see it in extreme cases so perhaps

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eating carbohydrates will lead to more

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muscle building and that makes some

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sense right so if protein is high and

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carbs are high you'll build muscle but

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it's also pretty evident that it's going

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to be harder to lose fat that way so

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with that we need to jump over really

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quick on another side of the performance

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spectrum and look at V2 Max with fat for

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a second because this is really

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interesting and it's kind of a

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tiebreaker here so this study was

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published in a journal sports science

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and medicine so what this study did is

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it took two groups of people and for six

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weeks it had them eat very low carb or

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very high carb with equal everything

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else okay now what they found with this

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when they had them do V2 max testing or

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four separate 5 km time trials

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performance effects were about the same

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high carb low carb they performed about

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the same no real difference on the time

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trial or the V2 Max but here's what's

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really wild what they found is that

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those that were in the low carb group

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ended up oxidizing significantly more

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fat as a matter of fact

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94% oxidation of carbs in the high carb

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group compared to 65% oxidation of car

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carbs in the low carb group so the low

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carb group used much more fat even

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though they had equal performance

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outcomes on their V2 Max so they

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performed at the same level same energy

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demand same output but oxidizing more

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fat case in point they're going to burn

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more fat some arguments could be had

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that maybe the carbohydrate group would

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have more in their tank to push harder

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maybe but the bottom line is the fat

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group was burning more fat and here's a

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quote from an advanced in medical

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Sciences study the maximum rates of fat

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oxidation is approximately 0.6 G per

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minute in a high carb group and with low

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carb high fat it increases to 1.54 G per

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minute we're talking almost a threefold

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increase in the rate of fat oxidation

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and this has to do with lower levels of

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insulin at the time insulin is not bad

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and mitochondrial adaptation I noticed

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this with my own V2 Max test I didn't

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even reach my reer until I waso my re R

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over one until I was close to the end of

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my V2 Max test and I ended up scoring

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almost a 60 a 599 but Dr Andy Galpin

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officially SS me as a 60 point is is

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that I was low carb I was actually

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fasted I performed great on an Anor

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robic V2 Max test when pushing it to

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that limit but my fat oxidation was Sky

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High so with that and I preserve muscle

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just fine what do we take away from all

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this how do we put it together high carb

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is probably better for bulking but know

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that it will attenuate some of your fat

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loss it actually will you might even

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gain some fat it's going to be harder to

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stay lean let's put it that way okay low

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carb is definitely better for cutting in

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this context and we see bodybuilders do

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this all the time they come off the

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carbs when it's time to prep for a show

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and you know what as much as we bag on

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them sometimes because they're funny

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I've been one and I see them all the

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time they get shredded and they know

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what they're doing as long as you don't

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ruin your metabolism but there's other

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factors that play like water

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manipulation things that may not be good

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right all that aside they know what

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they're doing with that and it works

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but I propose something different I

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propose that we go in these miniature

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bulks and cuts throughout the course of

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the week or the course of the month one

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week of high carb with some bulking one

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week of low carb with some cutting

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nothing out there shows that we cannot

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do this nothing out there shows that we

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cannot build muscle and burn fat in the

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same month by periodizing our bulks and

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our cuts into shorter time frames versus

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going very high carb developing maybe

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small levels of insulin resistance or at

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least tolerance and then having to gain

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fat and then STM it off why can't we go

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one week or two weeks of high carb High

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your carb build muscle and then two

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weeks of more focus on increase fat

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oxidation and maintaining muscle and

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burning some fat getting The Best of

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Both Worlds or better yet even in the

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daily focus on okay I can go very low

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carb high fat by essentially fasting

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because my body's pulling from my body

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fat and I'm essentially low carb because

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I'm not eating and then go higher carb

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during our eating period like nothing

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says the clock is the body's looking at

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a 24-hour clock like it doesn't say okay

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you had x amount of carbs today so

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that's your that's your carb count

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you're a high carb person what if you're

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low carb in the morning by not eating

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and fasting that's the whole premise

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there increasing fat oxidation via some

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fasting or increasing fat oxidation via

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you know caloric restriction and then

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put it into a surplus with more

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carbohydrates as well to induce muscle

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growth I think on The Daily it might be

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a little bit much but you can certainly

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do it on the weekly and there's nothing

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to say that having a little metabolic

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flexibility although it's kind of a

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cheeky term sometimes you know is a bad

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thing being able to flip-flop back and

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forth between high carb and low carb

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without feeling doggish or sluggish

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either direction is really the goal

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right I justify it as like I want to be

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able to run and oxidize fat and I also

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want to be able to lift and oxidize

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carbs I don't want to be a one-trick

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pony so this just gives evidence that

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carbs probably do help us bulk more but

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low carb probably does help us cut more

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as much as it might be hard to swallow

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sometimes I'll see you tomorrow

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NutritionCarbsMuscleFat LossDietPerformanceBodybuildingScienceInsulinProbiotics