-Diablo's Journal, 02 Feb 21

https://www.youtube.com/watch?v=d8V9ZaSq9Oc&ab_channel=JeffNippard

The Smartest Way To Get Lean in 2021

Jeff Nippard asks 5 highly qualified nutrition experts how to get lean. A very interesting video with great info!

Some takeaways for losing fat while preserving muscle for anyone who doesn't feel like watching it:

1. Calories in must be less than calories out.

2. Stimulate muscle with resistance training.

3. Lose .5-1.5% of body weight per week. Do not go as high as 1.5% if not very obese.

4. If you want to do cardio limit it to no more than 30 min of low intensity sessions per day or 1-2 high intensity sessions per week.

5. It does come down to macros/calories but some foods do have a lower thermic effect. It won't make much of a difference but when you consider that they are also less filling, they can.

6. Everyone needs to find what they can stick to. Some find tracking macros harder, others find elimination diets harder.

7. The more developed a muscle group, the leaner it will look. This explains why some people can look leaner at the same body fat percentage. The larger the muscle, the more spread out the fat will be.

5 effective strategies to lose weight and keep it off.

1. Cognitive restraint-Calorie restriction, carb restriction, fat restriction,
2. Regular self-monitoring like weighing yourself, measurements, progress pictures
3. Regular exercise
4. Structured programs
5. Valuing long term success over short term satisfaction. For example the satisfaction of a certain food even if it causes a calorie surplus over having a loss at the end of a week.


Sophee Lee spoke on why people fail. They don't want to hear about a more moderate approach. They want to hear cut out these entire food groups. No dairy, keto, IF. Things that are fine but aren't required. The best plans on paper aren't feasible for everyone to stick to for life. Cutting out foods(forbidden fruit causes us to want it more). She made mention of the Shiny object syndrome where people rely too much on motivation. Then they quit 3-4 weeks in and they look for the next thing that sounds interesting.

Recommended supplements:

Creatine
Whey protein(if unable to get enough via diet)
Fish Oil(if fat intake is on the lower end)
Multivitamin
Vitamin D

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2213 kcal

Fat: 78.64g | Prot: 158.96g | Carbs: 249.72g.   Breakfast: Pringles Sour Cream & Onion Potato Crisps (Can), Ole Extreme Wellness High Fiber Low Carb Tortillas, Market Pantry Deli Swiss Cheese Slices, Deli Sliced Ham, Pure Protein Chocolate Deluxe High Protein Bar (Small). Lunch: Apples , Lemon Cake with Icing, Wal-Mart Lemon Loaf Cake, Fairlife 2% Chocolate Milk, America's Choice California Navel Oranges, Domino's Pizza 12" Hand Tossed Pepperoni Pizza, Fairlife Nutrition Plan Vanilla. Dinner: Quest Chocolate Chip Cookie Dough Protein Bar. more...