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This clip is from episode 291 ‒ The role of testosterone in males and females, performance-enhancing drugs, sustainable fat loss, supplements, and more with Derek, More Plates More Dates. Derek is a fitness educator, the entrepreneur behind More Plates More Dates, and an expert in exogenous molecules commonly used and misused by bodybuilders and athletes.
In this clip, Derek and Peter discuss:
– Advice for someone who wants to lose 10lbs and keep it off
– How to track your daily caloric intake
– What is a sustainable caloric deficit?
– And more
——–
About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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When losing weight. Do you use body maintenance calories for the weight you are….or the weight you want to be?
Derek and this guy are both delusional. Naturals absolutely have to stop listening to drug addicts talking about their strategies. You will absolutely wreck yourself following their shit
Great video. I do have to say that though 20% fat is recommended, and I have seen this in the body building world since it has a much lower thermogenic affect than protein and carbs and it much more calorie dense. Yet, I personally think that is too low. The ISSN recommends between 25-35% fats and on the lower end try to stick to that 25%. Only thing! Great video none the less. Agree 100% that movement is key instead of just dieting. That overall is going to help with better insulin sensitivity. Lowering cals too fast for too long can have metabolic effects that can later on compromise not only goals but overall health. Very glad that I came across this video. It’s a good reminder and refresher ☺️
Perma bulk gang wya
The math just doesn’t add up. If I weigh 160 lbs and eat 1 g per lb for protein, and that is 40% of my calorie intake, that puts me at 1600 cals daily.
With daily training I should be eating around 2,300-2,700.
Edit: I am realizing he’s talking about eating in the deficit. I’d be interested on what those macro percentages would be if you were eating for maintenance.
Good luck harvesting a deer your first, second, or even third year and still keeping it cost effective lol.
Five sets a day of don’t eat so damn much, and five years of consistent and hard-enough lifting. People don’t want to hear it, but their not wanting to doesn’t change reality.
Great content, but constantly speaking in the tone of a question is maddening
That Airton Senna shirt touched my heart ❤️
My God! Answer the question dude!
Great interview, but please stop interrupting your guest. Just let them speak. So often. he was going to say something I was looking forward to hearing, but you interrupted him and changed the conversation.
Where is his accent from?
Try the only weight loss strategy that worked for me to create a calorie deficit and then maintain my weight in the longer run: play with the time of your last kcal of the day. That is: eat your last calorie around 4-5 pm to lose weight, and 6-7 pm to maintain it.
At marine Corps boot camp I ate 3 times a day and still left boot camp having lost 20lbs and nearly all my muscles.
This one missed the mark
Great insight
Creatine reduces sperm count that's a fact DAA is far superior to creatine in everything
It also depends on your age. As you get older you are losing muscle. Doing an extreme diet will speed the process along. Just like you can’t spot reduce, you can’t know what you will lose muscle wise. You will end up with pockets of fat if you are not careful.
I love all this bullshit talk. Maasai and Mundari eat mainly milk (limitless) and are the healthiest strongest people.
I felt so drained and tired everday. I tried everything, preworkouts, youtube gurus, morning routines that nearly killed me. none of it hit. then i saw someone mention Testosterone Rewired by David Brooks in the comments and it literally changed my life. Following everything in that book past couple of weeks made me realize I was running on empty for YEARS. wish I knew about this years ago🔥
if you're scrolling and feel off, read this. i was burnt out, low energy, not myself. found Testosterone Rewired by David Brooks, had zero expectations but man. chapter by chapter it rebuilt me. no hype bs, not fake motivation just stuff that grounds you and resets your system. this book really saved me. wish I found it sooner.🔥
not gonna lie, i felt numb for months. like i was just surviving, not really living. then someone dropped Testosterone Rewired by David Brooks in a yt comment and i gave it a shot. bro… this book gave me my edge back. not by yelling at me to hustle, but by showing me how to fix my foundation. life hits different now.
If you’ve been wondering why you’re not feeling as strong, motivated, or sharp as you used to, Testosterone Rewired by David Brooks might just have the answers. The book focuses on the power of testosterone and how increasing it can seriously transform your health and mindset. If you’re tired of feeling drained or out of balance, this book offers some solid advice on how to get back to your peak
Tried all the hacks. ice baths, preworkouts, even dopamine detoxes. none of it clicked. I felt so tired everyday. then someone dropped Testosterone Rewired by David Brooks in a comment and I checked it out. been locked in ever since. no hype, just clarity. wild how long I was running on fumes.🔥
10:30–10:33 is straight bars.😅
Title: lose fat while maintaining muscle
Intro: lose ten pounds and keep it off
Those are very, very different goals. Losing fat while maintaining muscle happens all the time. I'm doing it now. Well, to be precise, I'm losing fat while gaining muscle, if my impedance scale is telling the truth. By contrast, there is no known way of losing any amount of fat and keeping it off, other than staying on a GLP-1 drug for the rest of your life. Even baryatric surgery has people regain the weight afterward, although it takes substantially longer than with any other intervention before the GLP-1 drugs. But those drugs haven't been around long enough for us to really know for sure. And more importantly, the drugs have a habit of becoming unavailable. You can't stay on one for life, because pretty soon, the pharmacy is going to just say it's out of stock. Or maybe it will be there, but your insurance will decide to stop covering it, and there's no way any normal human being can afford it out-of-pocket after already paying their insurance premiums.
So there's no known way. I'm just hoping to survive until something better is discovered.
An men please stop talking with an upward inflection. Please.🙏🏼😔
Attia makes a lot of inaccurate assumptions.
How does he know precisely what pro bodybuilders do? Did he call them up and they told him over the phone? Did he interview them? Did he write a book?
eggs on a keto deit to be in ketosis and 1000 step everyday for me!!!
I enjoy listening to these guys on topics like trt, but listening to them discuss nutrition is a fucking nightmare. Neither one of them should be allowed to open their mouths about anything to do with metabolism.
He’s so focused on being defensive he didn’t answer the question
Typically
AYRTON!!! 🏎️
Maybe probably depending plus or minus lol
Trying to
Long sessions of sex drop lots of calories, burned 841 calories yesterday.
MCT coconut oil
Why would I listen to these guys they are both fluffy
are we talking about women or only men? so confused. Also, why aren’t we layering AI on my fitness pal so that it can just visually see what I’m eating and calculate it for me without me entering anything?
Cycling burns the most caloried when your spandex outfit declared your raging homosexuality
A gram per pound at current weight or goal weight?
they mostly don't care about fiber, because they are mostly young people doing bodybuilding. different when you get older
🎯 Key points for quick navigation:
00:12 🍽️ Sustainable weight loss should avoid extreme diets like those of bodybuilders that can lead to harmful effects on the body.
01:08 🔄 Bodybuilders use a slow, calculated approach to reach low body fat percentages, focusing on preserving muscle tissue through mindful dieting.
02:29 🏋️♂️ Aiming for about 1 gram of protein per pound of body weight is crucial for maintaining muscle mass during a calorie deficit.
04:07 📏 Finding and tracking maintenance calories is essential for understanding how to create a safe caloric deficit for weight loss.
05:03 💊 Creatine is praised as one of the best supplements for performance and can help sustain muscle mass during calorie restriction.
06:41 📲 Many experienced bodybuilders can track their food intake intuitively without apps but often rely on precise measurement of everything consumed.
07:34 ⚖️ A typical macro split for effective dieting can be around 40% protein, 40% carbs, and 20% fat, supporting energy and muscle retention.
10:32 🥦 Bodybuilders generally lower their carb intake but still ensure enough fiber, often obtained from vegetables.
12:51 🚴♂️ Incorporating light physical activity, like walking, post-meals can enhance nutrient partitioning and improve body composition.
14:16 📉 Aggressive calorie cutting leads to fast initial weight loss but can result in metabolic adaptation and nutrient deprivation, making long-term success harder.
15:52 📈 Gradual adjustments to diet and activity level are key to sustainable weight management and avoiding metabolic slowdown.
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Peter has not tried the protein foods out there. They r packed with fiber if they r not straight meat, cheese or whey. I get over 100 g fiber per day just eating keto bread, legendary, quest et cetra.