Ask the Expert Panel: Nutrition and Diet Roundtable – Bodybuilding.com

Expert Panel: Everything You Need To Know About Nutrition! More diets than ever seem to offer you life-changing results—and have research to back them up. So which one is for you? Two of the best minds in muscle meet up to give you the lowdown!

Read the full article: http://bbcom.me/1MRaGIE

What will you eat today? You have a world of choices, and a world of people ready to tell you why you’ve chosen wrong. It can be overwhelming, especially because sometimes it seems like your very life—or at least the life your six-pack, hard-earned muscle mass, or other aesthetic goal—is at stake. So where do you start? Start here!

In the second of our expert panel roundtable discussions, we invited Dr. Jacob Wilson and Dr. Robert Wildman to discuss the fundamentals of goal-based nutrition and how the scientific landscape is rapidly changing. They break down some of the rules that should guide trainees with a range of goals, from losing large quantities of fat, to chiseling off a couple percentage points. Then they discuss three increasingly popular dietary protocols—ketogenic diets, “if it fits your macros,” and intermittent fasting—from the perspective of fat-loss and muscle preservation.

The best way to learn from these experts is to watch the entire video. Then, if you’d like to refer back to specific sections, use the bookmark links below. Don’t see your question answered here? Shout it out in the comments below so they can address it in the future!

EXPERT PANEL NUTRITION AND DIET TABLE OF CONTENTS

WHO ARE JACOB WILSON AND ROB WILDMAN? – 0:40

WHAT SHOULD I CONSIDER WHEN LOOKING AT DIETS? – 2:25

Losing fat and building muscle at the same time: Is it possible?
Do I have to lose muscle when I diet?
Macronutrients and changing body composition
The two things you need to build muscle and burn fat

WHAT IS THE OPTIMAL PROTEIN INTAKE FOR LOSING FAT? – 6:05

Three meals a day vs. six meals a day
The anabolic effect of protein
The per-meal protein “threshold”
The thermic effect of protein
Other ways protein helps burn calories

HOW SHOULD I DECIDE HOW MANY CALORIES TO EAT? – 9:00

The one-week method to determining “maintenance calories”
How to perform a “self-inventory”
Mifflin-St. Jeor vs. Cunningham
Where to start your caloric deficit
Your starting body composition and fat-loss

WHY IS IT HARDER TO LOSE FAT THE LEANER YOU GET? – 12:14

Your body’s preferred fuel sources and how they can change
Why leaner people need to be careful with caloric deficits
Two supplements that appear to spare muscle tissue when dieting
How to alter your macros and protein intake when calories go down

HOW CAN I BURN FAT AND BUILD MUSCLE AT THE SAME TIME? – 17:40

The importance of cellular signaling and how to take advantage of it
Cardio duration, intensity, and fat-loss
How studies have achieved simultaneous fat-loss and muscle development

HOW SHOULD I OPTIMIZE MY RESISTANCE TRAINING FOR FAT-LOSS AND MUSCLE GAIN? – 20:45

Training frequency: The old way vs. the Norwegian way
How to balance intensity and frequency
The muscle protein synthesis “window” and training experience level
Heavy lifting vs. hypertrophy training
The importance of listening to your body for training—particularly when dieting

KETOGENIC DIETS: WHAT ARE THE BENEFITS AND DRAWBACKS? – 25:05

How most people get it wrong
The importance of fats, and the perfect keto macros
Carb-adapted vs. fat-adapted or “keto-adapted”
How long it takes to get “fat-adapted”
Why very high-protein ketogenic dieting may not work
Ketones and hunger level
New research on ketogenesis and health markers
Ketogenic diets and type 2 diabetes
Why there isn’t just one diet for everyone
New research in carbs and training volume
The problem with weekly cyclic keto diets, and a possible solution

“IF IT FITS YOUR MACROS” (IIFYM): WHAT ARE THE BENEFITS AND DRAWBACKS? – 41:20

What are IIFYM and “flexible dieting?”
“What is sustainable?” vs. “what is optimal?”
What potentially gets lost in IIFYM
The importance of healthy choices
Why your history and “personal inventory” are crucial

INTERMITTENT FASTING (IF): WHAT ARE THE BENEFITS AND DRAWBACKS? – 47:30

The many faces of IF
The importance of muscle and its impact on IF diets
The limitations of existing IF studies
Obese vs. non-obese populations and IF
“Modified” IF protocols for lean athletes

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