30 Seconds SummaryHow to set up an effective diet to cut or bulk
- The importance of planning a fat loss phase in terms of length and rate of loss based on individual goals and body fat percentage.
- Setting up calorie intake should focus on creating an energy deficit based on factors like BMR, physical activity, and food thermogenesis.
- Macronutrient set-up should be proportional, consistent with bulking but adapted when caloric intake drops below optimal levels for proteins, fats, and carbs.
- Protein needs are similar in deficit and maintenance, suggesting a typical intake of 1.6 grams per kilogram of body weight suffices even in a fat-loss phase.
- Fat intake should be a minimum of 20% of total calories to support hormonal health, but can be adjusted based on total caloric intake and specific goals.
- Carb intake, especially when low (under 100 grams), may not support optimal performance unless the person is fully keto-adapted.
- Fiber intake is crucial not just physiologically for fat loss, but also for improving diet adherence due to increased satiety and regulated digestion.
- Food choices significantly impact diet adherence more than the macronutrient composition alone, emphasizing the need for whole foods like vegetables, fruits, lean proteins, and healthy fats.
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