I had Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal calories and macros for fat loss. We discuss:

0:35 Muscle and strength pyramids
7:19 How do you find maintenance calories?
15:06 Choosing a calorie deficit
26:00 For more advanced bodybuilders, how fast can you lose fat without losing muscle?
29:03 How will you know you’re losing muscle?
32:04 Protein for fat loss
37:53 Protein in the offseason vs. in contest prep
40:17 Does speed of digestion matter for protein?
42:37 Carbs for fat loss
46:06 Minimum requirements for fat intake
55:54 Contest prep update from Eric

Find Eric:
https://3dmusclejourney.com/
IG: @helms3dmj

New Bodybuilding Program Design Course:
https://www.3dmjvault.com/courses/bodybuilding-program-design

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My e-books: https://askdrswole.com/
Dream Physique Nutrition Course: https://dr-swole.thinkific.com/courses/dream-physique-nutrition

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About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and gain muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.

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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this podcast.