ERIC HELMS THE SCIENCE OF GETTING SHREDDED: RESEARCH-BACKED STRATEGIES TO MAXIMIZE FAT LOSS & MUSCLE RETENTION | EP. 182
Description
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 LEAN
- At 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 lower
- Greater metabolic adaptation when very lean
- Training performance & recovery become harder to maintain
WHY INCREASING PROTEIN INTAKE DURING A DEFICIT CAN BE BENEFICIAL
- Helps 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 MPS
- Decreases muscle protein synthesis (MPS)
- Increases muscle protein breakdown (MPB)
- Increases protein oxidation
ERIC’S NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT
HUNGER MANAGEMENT STRATEGIES
- Acceptance based approach
- Lean into low-energy-density foods
- Start meals with a salad or soup preload
- Look for harder-texture, solid food sources over liquids
- Eat slowly and mindfully
Whether 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:
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Email: Bdacruzfitness@gmail.com
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