What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building?
Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF, is back on the show today. He was on the show in episode 92, where they discussed the latest findings on improving body composition through food selection, fat loss, training, diet breaks, and more. Philip (@witsandweights) invited him back to revisit the latest in rapid fat loss, including the findings from the Wits & Weights Shredtober challenge from 2023 that followed a protocol inspired by his research.
In this episode, they discuss progressive vs. aggressive calorie deficits, when optimal bulking becomes dirty bulking, the effects of a keto diet on muscle-building, and a new study that Bill's research lab is currently planning.
In addition to his academic work, Bill publishes the Body by Science monthly research review, which has now published 20 issues. In that review, you'll find a summary of the two studies discussed today and real-world guidance from two industry experts.
Today, you’ll learn all about:
2:29 Bill's thoughts on the experiment based on his protocol
8:20 The effectiveness of the protocol and cautionary approach to aggressive dieting
11:58 Optimal training program for rapid fat loss
17:03 No resistance training for the most aggressive plan
21:43 New research study on menopause and rapid fat loss
25:18 Exclusion criteria for the new research and the purpose of walking
28:22 Measuring metabolic rate and other considerations for the study
32:43 Progressive vs. aggressive caloric deficits and how to start
40:56 Dirty bulking (Issue 18, Study 1)
44:35 Muscle vs. fat gain limits
51:15 Anti-anabolic effects of keto (Issue 18, Study 2)
55:15 Outro
Episode resources:
Support the show
🔥 Take our 2-minute Metabolic Quiz for a free, personalized fat loss blueprint with training and nutrition recommendations
🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism, fat loss, & muscle gain (20% off with VITALITY20)
🎓 Lose fat + build muscle in Physique University (use code FREEPLAN for a free custom nutrition plan)
👥 Join our Facebook community for fitness support
👋 Ask a question or find me on Instagram
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app)
