Burn More Fat Via Reverse Dieting with Guest Robert Sikes

Dieting can slow down your metabolic rate. Learn how to “reverse diet” to increase your metabolic rate and continue fat-loss progress.  Crush your next workout or sauna session with the new Electrolyte Stix by MYOXCIENCE:  Use code podcast to save 15% OFF at checkout Link to show notes and video: https://bit.ly/3laQ5b5 Link to Robert's new book: https://amzn.to/3yC9YPY Time Stamps:  03:15 Competing while keto to preserved lean mass as effectively, if not more so.  05:30 Eating keto after competition helps you to avoid rebound weight.  09:00 Chronic under consumption is common. Your body’s metabolic rate will downregulate to follow suit.  10:05 A period of higher caloric rate gives you a higher metabolism when you transition to a deficit.  11:58 There needs to be balance between the building phase and the cutting phase to achieve growth. 13:20 For about 7 years, Robert has been on a strict ketogenic diet.  14:00 You can compete at an elite level without carbohydrates.  16:00 Testosterone: Higher dietary fat in a ketogenic diet helps to keep testosterone levels stable in the context of a deficit, which is muscle preserving. 19:00 Robert’s testosterone levels remain high during prep by being ketogenic, with high fat intake.  20:20 The harder you train in a caloric deficit and maintain progressive overload principles, sends a signal to your body that the muscle is still in high demand and to preserve it.  21:21 Cardio is a lever to pull.  24:15 Reverse dieting 25:20 It feels better to increase calories, for those who have been undereating.  27:00 Your body benefits from having sustainable times of caloric surplus and caloric deficit. 28:15 Robert trains fasted during all phases of training. 28:50 You won’t need a protein shake to maximize your anabolic state if you are taking in enough protein, calories, and nutrients over the course of 24 hours in your surplus. 30:40 Robert often goes OMAD, with one satiating meal, in the later phases of prep.  33:22 During the last of competition prep/cut phase, Robert incorporates ketogenic caloric refeeds.  35:30 Eating in a stressed state likely compromises your body’s ability to fully assimilate that nutrition.  39:30 Target muscles should be hit twice a week, for natural bodybuilders. Frequency, intensity, and volume are your levers to pull.  39:50 Robert uses an 8-day training split. 43:00 Ground beef and eggs are easily an easy food to track and manipulate for macros.  43:49 The Keto Brick is a good source of dietary fat in the form of steric acid. It is beneficial and tastes good.  45:35 A Nootropic Brick, a brain brick, will be launched soon.  46:00 Robert’s Desert Island Exercise: Deadlifts work a little bit of everything.