ERIC HELMS THE SCIENCE OF GETTING SHREDDED: RESEARCH-BACKED STRATEGIES TO MAXIMIZE FAT LOSS & MUSCLE RETENTION | EP. 182

In this episode, I sit down with Dr. Eric Helms to break down the science & practical strategies behind getting super lean while holding onto hard-earned muscle.We cover:RATE OF LOSS THAT SHOULD BE TARGETED WHEN GETTING SUPER LEANAt the start of a Fat Loss Phase, calories are high, diet fatigue is low, and motivation is at its peak. Clients are also carrying more body fat at this stage, so there’s a larger energy reserve to pull from. Seeing faster results early on builds momentum and motivation. WHY YOUR RATE OF LOSS SHOULD SLOW DOWN THE LEANER YOU GET Higher risk of muscle loss as body fat gets lowerGreater metabolic adaptation when very leanTraining performance & recovery become harder to maintainWHY INCREASING PROTEIN INTAKE DURING A DEFICIT CAN BE BENEFICIALHelps preserve lean muscle mass when energy intake is low.Supports higher satiety & appetite control compared to carbs or fats.Provides an “insurance policy” against lean tissue loss in very lean athletes.EVIDENCE THAT A DEFICIT REDUCES MPSDecreases muscle protein synthesis (MPS)Increases muscle protein breakdown (MPB)Increases protein oxidationERIC’S NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT HUNGER MANAGEMENT STRATEGIESAcceptance based approach Lean into low-energy-density foodsStart meals with a salad or soup preloadLook for harder-texture, solid food sources over liquidsEat slowly and mindfullyWhether you’re prepping for the stage, a photoshoot, or just want to understand how to get lean without sacrificing muscle, this episode gives you the tools to do it smarter.WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/For Info on Brandon’s Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryEmail: [email protected]’s Website: https://www.brandondacruzfit.com