Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Ep 157: Bill Campbell on Aggressive Dieting, Dirty Bulking, and Keto Effects on Muscle Building

Mar 22, 2024

Dr. Bill Campbell discusses aggressive dieting for rapid fat loss and muscle retention. They explore a study on rapid fat loss through a 14-day protocol, including the importance of resistance training. The podcast delves into upcoming research on rapid fat loss in women and strategies for measuring metabolic rate and protein intake. Additionally, they discuss caloric deficits, weight loss strategies, muscle gain strategies, and the impact of keto diet on body composition and strength.

56:19

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Bill Campbell

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Quick takeaways

Ketogenic diets aid fat loss but may hinder muscle gain due to suppressed anabolic signaling.

Maintaining a 10% caloric surplus optimizes muscle growth without excessive fat accumulation.

Consider individual goals and dietary choices to balance muscle growth and body composition changes.

Deep dives

Ketogenic Diet for Fat Loss and Muscle Gain

Ketogenic diets are effective for fat loss due to their high satiety levels, but may not be optimal for muscle gain due to the suppression of anabolic signaling. While some evidence suggests that ketones can help lower appetite, the diet may not be more satiating when controlling for fiber and protein intake. In fat loss phases, where carbs are naturally restricted, the ketogenic diet can be helpful, but may not be ideal for maximizing muscle growth.

Leverage High Motivation for Aggressive Dieting

01:17

Start Aggressively or Ease Into It

01:47

Evaluating Rapid Fat Loss on Women with Varying Menopausal Status

01:27

Mass Moves Mass

01:33

Introduction

3min

Aggressive Dieting for Rapid Fat Loss

17min

Rapid Fat Loss Study in Women

8min

Measuring Metabolic Rate and Protein Intake for a Modified Fast

2min

Exploring Caloric Deficits and Weight Loss Strategies

10min

Muscle Gain Strategies and Weight Changes for Strength

11min

Exploring the Impact of Keto Diet on Body Composition and Strength in Trained Women

3min

Exploring Satiety in Ketogenic Diet vs. Uninhibited Diet

3min

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

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