#286: The Ideal Pace for Fat Loss

Jul 10, 2025

01:23:26

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Episode notes

Brian, Alberto, Jeff, and Brad discuss how fast someone should be losing weight based on their goals. Why is it important to pay attention to how you feel and not get too hung up on the numbers? What often happens to people when they get leaner than they are ready for? What factors influence how quickly someone should lose weight? What are the benefits of taking a phasic approach to fat loss? How necessary are mini-cuts? How long should a mini-cut last and how lean should someone be by the end of one? In what ways are a contest prep and general fat-loss phase similar? The answers to these questions and many more are covered in this episode.

Timestamps

0:00- Introduction

1:09- How Alberto’s diet is different now that he’s started prepping

5:26- Factors that influence pacing

18:33- Where the concept of contest prep positioning came from

23:24- You have to look at your own history

31:08- The benefits of taking a phasic approach to fat loss

38:35- How necessary are mini-cuts?

58:43- Mini-cut methods and length

1:02:56- Desired rate of loss during a mini-cut

1:13:28- Appropriately pacing your prep

1:18:09- Make sure to think about your health and the long term