Dieting can slow down your metabolic rate. Learn how to “reverse diet” to increase your metabolic rate and continue fat-loss progress. 

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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.