DiscoverHigh Intensity Health with Mike Mutzel, MSBurn More Fat Via Reverse Dieting with Guest Robert Sikes
Burn More Fat Via Reverse Dieting with Guest Robert Sikes

Burn More Fat Via Reverse Dieting with Guest Robert Sikes

Update: 2022-05-151


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:

Link to Robert's new book:

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. 


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Burn More Fat Via Reverse Dieting with Guest Robert Sikes

Burn More Fat Via Reverse Dieting with Guest Robert Sikes