0:23

Hello and welcome to another podcast of living

0:25

a full life . I am Dr Enrico Delcecoy

0:28

and we're continuing on about

0:30

lean muscle mass this week . We had a great

0:32

episode last week . If you didn't listen to that one

0:34

, I think you should , because we're going to

0:37

dive into this one , leaving off from where

0:39

we left off last time , about lean

0:41

muscle mass and gaining

0:43

. So today's about gaining muscle mass

0:45

and losing fat . Two

0:48

we're going to go through the two . You have to choose one or

0:50

the other . You're either choosing to

0:52

gain muscle mass through exercise

0:54

or you're changing your diet to

0:56

lose weight . One or the other

0:59

. Okay , if you're in the weight loss

1:01

category , make sure you're defined

1:03

in the weight loss , and if you're in the muscle

1:06

gaining category , we're going

1:08

to talk about both . So please listen back to that , because

1:10

we dissected how many grams of protein

1:12

and all those little things . It will touch on them in this one

1:14

as well . But if you get confused , I think

1:16

listening to the last podcast together is

1:19

going to help you with today

1:21

. So let's continue with lean muscle mass

1:23

. And now we're choosing to

1:26

gain muscle or lose weight . I had

1:28

a microbiology teacher in

1:30

a post grad talk and

1:32

I remember him saying one thing you cannot

1:34

enablize and

1:36

catabolize at the same

1:38

time . And the

1:41

entire fitness industry is

1:43

completely confused about that . They

1:45

will argue that the entire way . They'll

1:48

say sure you can . You can work out , gain

1:50

muscle and burn fat at the same time . And

1:53

my microbiology teacher strictly

1:55

said you cannot enablize

1:57

and catabolize at the same time

1:59

. So I'm confused

2:01

because that is true . He's absolutely

2:04

right . You cannot enablize and catabolize

2:06

at the same time . You say well , I worked out and I lost all

2:08

this weight . How was that possible ? Well , you didn't

2:10

gain weight , you lost weight

2:13

and you lost muscle mass with that

2:15

. People forget that they're not getting on these

2:17

scales and measuring their lean muscle mass before

2:19

, middle and after to really

2:21

determine that . And that's okay , because

2:23

some people lose 50 , 60 pounds of

2:25

weight . I mean , that's just so great for their health

2:28

. It's amazing . Even if they lost 10 pounds

2:30

of lean muscle mass through all that , that

2:32

is really good because the intramuscular

2:34

muscular fat was dissolved . A

2:37

lot of good things happen

2:39

with overall weight loss . So don't

2:41

get me wrong on this . I just want to be very clear

2:43

. If you're setting up a goal , are we gaining

2:46

or are we losing ? It changes the way you eat

2:48

. So let's go through this estimate your maintenance

2:50

calories . We talked about this in the last episode

2:52

about times multiplying

2:55

your current body weight in pounds , times

2:57

14 . And that should be

2:59

around your maintenance caloric intake

3:01

for the day to maintain your weight . So

3:04

if we talked about a 150 pound

3:06

person , times 14 was

3:08

2100 . And I realized I'm like who ? No

3:10

one's 150 pounds , most people are heavier , so 200

3:12

. So we're gonna use 200 in this episode . 200

3:15

pound male it eats about

3:17

2800 calories per day to maintain

3:19

their weight . Okay , the argument

3:21

that always comes up is like can I eat three McDonald's

3:23

? Can I eat McDonald's for breakfast , mcdonald's for lunch and

3:25

McDonald's for dinner ? Make sure it's all 2800 calories

3:28

and not gaining any weight ? No , because it's all

3:30

crap . There's , it's nutrient

3:32

void , it's high in trans fats

3:34

, high in sodium and there's going to be a inflammatory

3:38

response to that and you're going to gain weight because

3:40

of inflammation . So that's a different

3:42

episode . Let's talk about that some other time . So no

3:44

, so we're just talking about through the foods in your

3:46

home , in your fridge . If you maintain 2800

3:49

calories , you should maintain your weight at 200

3:51

pounds , that's , and that we adjust that based

3:53

on our activity light , moderate or very

3:55

active and you just times that number

3:58

, the 2800 times

4:00

1.2 , or 1.5

4:02

for moderately active , 1.2 for

4:04

lightly active , and if you can classify

4:06

yourself as very active I only know

4:08

a few people who are then you can do 1.75

4:11

. And that's your maintenance caloric intake to

4:13

maintain weight . Let's get into building

4:17

muscle . So you got to set your protein

4:20

intake . So now and I talked

4:22

about the last episode about one

4:24

gram to make one gram of protein

4:26

per body weight . So a 200 pound man will

4:29

eat 200 grams of protein to maintain

4:31

their lean muscle mass . If you

4:33

are looking to build muscle , you

4:35

will go to 1.8 to

4:38

2.2 . Grams

4:40

per kilogram . Per

4:43

kilogram , that's about one . So you'll

4:45

be eating about 200 . I

4:47

will go to 1.2 . 1.2

4:50

. So a 200-pound person can

4:52

eat 240 grams of protein

4:55

per day . Now you're increasing

4:57

amino acid and protein synthesis

4:59

in the body and telling lean muscle that

5:02

there is plenty of protein in here and

5:04

amino acid chains for you to

5:06

grow . So you go to the gym , you

5:08

do some micro-terrain , you do some lifting

5:11

and then overnight , when

5:13

you get some good sleep , your body regenerates

5:15

, that's , and those amino acids come

5:17

into play . So that's that . Then

5:20

you divide the rest of your calories between

5:23

carbs and fat . So

5:25

with gaining muscle , you want

5:27

mainly protein because you're working , or carbohydrates

5:30

because you're working on , you need to fuel the body . So

5:33

I would do two . You know about 300 to 400

5:35

grams of carbohydrates per

5:37

day . I'd

5:40

probably do 400 grams of carbohydrates

5:42

per day and keep the calories

5:44

of fat low about 50 grams

5:47

per day . This is for a 200-pound person

5:49

. And then you got to do the math . Okay , so the

5:51

math is 60%

5:53

carbohydrate , 20%

5:56

fat . The rest

5:58

is coming from protein . Does

6:01

that make sense ? So

6:04

that's how much we want from there . So

6:07

lower fat , more calories from

6:10

if we're working out and of course you're

6:12

working out that's the only way to gain muscle mass . So

6:14

that makes sense . Assuming a moderately

6:16

active lifestyle , your calorie

6:19

target could be around 4,400

6:22

calories . If you're moderately

6:24

active , with the protein

6:26

goal of 200 grams , that

6:28

leaves you with about 2340

6:31

, 2340 , 2300

6:33

calories for carbs and fat . That

6:35

translates to about 600 grams of carbs

6:37

and 60 grams of fat . Does that make

6:39

sense ? So that's how we kind of do it . So

6:42

it leaves us with , you know

6:44

, 200 grams of protein

6:46

, 600 grams of

6:48

carbohydrates and

6:50

60 grams , maybe 55 grams

6:53

of fat . That is

6:55

your magic bullet to

6:57

gaining lean muscle and

7:00

the emphasis I'm going to put on this is carbohydrates

7:03

. It is very difficult

7:05

to do a keto type diet and gain

7:08

lean muscle mass . It is hard

7:10

because you're not fueling the glycogen

7:12

in the muscle . Your muscles use carbohydrates

7:15

for energy . They use

7:17

protein to build muscle

7:20

. Very different it's

7:22

concrete and gasoline . So

7:25

proteins are concrete , the

7:27

wet concrete from the cement truck . That's

7:29

it . At night , when you finally go to sleep , the cement

7:32

trucks pull up and they start pouring new

7:34

concrete into the muscle and that dries

7:36

overnight and when you wake up in the morning you wake up

7:38

sore , tight , as this concrete is

7:40

solidifying and it

7:43

builds you up stronger . That's my analogy for it . Carbohydrates

7:47

is the gasoline you worked all day

7:49

. All the trucks , all the engines , all the cranes

7:51

, all the forklifts used up

7:53

the gas in their engines and

7:55

now we need the carbohydrates to refill

7:57

those tanks so tomorrow

8:00

we can do it again . That's the

8:02

difference . So these hypo restrictive

8:04

calorie diets are

8:06

not very good for exercise . So

8:08

that's a warning for PSA for everybody . So

8:11

these are general guidelines and we need to be

8:14

very considerate about your macros

8:16

and your weight and your fat percentage . So

8:18

you need to know these things . If you're in the local

8:20

area , come on in . Do a free Tanata

8:22

body scan analysis . We'll give you that whole

8:24

report . It's very cool , but you can get a lot of these from

8:27

the scales . They're not highly accurate but

8:29

they're good enough . They're good enough to give you your baseline

8:31

. You can have a scale in your bathroom

8:33

that can do that for you . You need to know your lean

8:35

muscle mass , your free lean

8:37

mass , your free fat mass

8:39

, your body fat percentage and your body fat . You

8:41

need to know those numbers and that's how you can

8:44

assess and move forward . Focus

8:48

here's some tips on all this . Focus on consuming whole

8:50

foods , whole foods that are unprocessed

8:52

, with high protein meats

8:55

, fish , eggs , you

8:57

know , even dairy and nuts can help you

8:59

with that too , but be careful with the fat content there

9:01

. So we lean towards meats

9:04

, protein shakes , proteins

9:06

, egg whites . Fish

9:08

is great , tilapia is great , chicken is great

9:10

. All those things are really great . They're high in protein , low

9:12

in fat . Do complex

9:15

carbohydrates , whole grains , fruits

9:17

, vegetables to provide your body with the

9:19

workouts or the energy that you need for your workouts

9:21

, and choose healthy fats . So

9:24

really , and if you listen

9:26

to the last podcast , I told you about my story

9:28

that I've been currently going through eight months through

9:30

this body transformation of 24 months and

9:32

it's we're going through this . I've put on a lot

9:34

of lean muscle mass , which has been great through the workouts

9:37

, and what I've realized is I

9:39

really have to be careful with the fat . So really the fat's

9:41

coming just from the meats and whatever I cook

9:43

with , I'm not adding more fat

9:45

to my diet . I'm not eating avocados or coconut

9:48

oil or anything like that . I'm really just

9:50

getting what I get from the meat , whether it's beef , chicken

9:53

, fish and a little bit of olive oil

9:55

that I use for some cooking . And when I keep

9:57

track of that in my fitness pal , it's actually

9:59

pretty close to 30 , 40 , 50

10:01

grams of fat per day . So it's enough . So

10:04

it's a very low fat diet because I'm not adding stuff

10:06

to it . So no cheese , nothing

10:08

fatty and keeping it

10:10

pretty bone dry , so and

10:12

it's been working really well . And

10:15

then stay hydrated . Water's always important

10:17

, but especially if you're working out . You got to be drinking 160

10:19

ounces of water per day if you're working out . So

10:21

a lot of water and get enough sleep

10:23

. You need seven to eight hours at night

10:25

for proper muscle recovery . If

10:28

you don't get good sleep

10:30

, you're at very , very , very high

10:32

risk for injury , muscle injury

10:34

, and when I help my patients

10:37

that go through this stuff and I ask them

10:39

these questions and they say they're

10:41

not sleeping well or they're poor sleepers or they suffer

10:43

from insomnia , I warn them you

10:45

will be in here with an injury and within

10:47

eight weeks they're in with some type of injury . It's

10:50

always a shoulder , an elbow or

10:52

a quad or hamstring that

10:54

ends up like completely pulling on

10:56

them , because these big muscle

10:58

and long tendon groups are the ones that are

11:00

more susceptible to injury through reoccurring

11:03

activity . If you're thinking about it , you're doing , you know , tricep

11:05

dips , three sets of 10 or four

11:07

sets of 10 , 40 times tricep dips

11:10

, or tricep extensions or bicep curls

11:12

or leg extensions . Those

11:14

tendons are under stress and without the proper rest

11:17

they're not recovering and as the weeks go by

11:19

we're just waiting for an accident to happen . So

11:22

be careful with that . Building

11:24

muscle takes time and consistency

11:26

. It's so much

11:28

less volume than fat that it's

11:31

hard to see the gains that you get

11:33

. But you will see it through the increase

11:35

in strength . Each

11:38

couple weeks you're going to notice the leg extensions

11:40

. You've got to increase the weight by 10 pounds or 20

11:42

pounds and you'll just notice . It was fun to watch

11:44

over six months for me to go

11:46

in the machines and go

11:49

from halfway down the machine you know about 200

11:51

pounds and then now doing like

11:53

the squatting machine in the rack . I max it out

11:55

at 400 pounds now and I'm doing squats and

11:57

one leg at squats at 200 and two leg at

11:59

squats at 400 . So now I got to move

12:01

off the machine because I need to get to 410 , 420

12:04

. So I'm going to have to start using the

12:06

bar . We'll see , we'll figure it out , we'll modify . So

12:09

that's where we're at . So now

12:11

let's pause for a second . That's

12:14

gaining weight . Are we ready

12:16

to talk about how to lose weight ? Good

12:20

, I heard yes , even

12:22

though no one's listened to this podcast yet because

12:24

I'm recording it . So I heard lots of yeses

12:27

there and that's how we're going to

12:29

lose weight . So lose weight , okay

12:32

. So we're going to go for healthy weight loss . Focusing

12:35

solely on macros may

12:38

not be the best approach . Okay

12:40

, we need a comprehensive plan with

12:42

nutrition , exercise or

12:45

no exercise , and lifestyle

12:47

adjustments to create a sustainable

12:49

process for success . Okay so

12:52

, but here's the framework for this . We

12:54

need to get into a caloric deficit , so

12:57

you got to choose . It's going to be 500 calories

13:00

is the gold standard of

13:02

losing weight in a healthy manner . So

13:04

, and it can be up to 1,000 calories

13:07

. So that's a drastic calorie shock

13:09

for most people to cut off 1,000 calories

13:11

per day . But this is where we need to go

13:13

. So this will help shed pounds

13:16

gradually without compromising

13:18

your metabolism . So you multiply your

13:20

weight let's say 200 pounds by 14

13:22

, you get that 2,800

13:24

calorie and you choose whether

13:27

you're gonna go down to 2,300 or 1,800

13:29

calories per day . Does that make sense ? 500

13:32

? Or you can choose 2,000 calories a day

13:34

, whatever 700 , but that's where you wanna

13:36

go minimum of 500 . I

13:39

start everyone off at 500 and get them to

13:41

work out for four weeks and just see what happens

13:43

. If we're getting that half a pound

13:45

of weight loss per week , that's

13:48

pretty good . We may wanna test six or 700

13:50

calories to see if we can get to 0.7 , 0.8

13:52

pounds , but if we get one pound

13:55

of weight loss per week

13:57

, we are in the sweet spot

13:59

. We do not wanna go more

14:01

than a deficit of that , because if

14:03

you lose more than a pound a week through exercise

14:06

and eating well , you're gonna

14:08

start compromising lean muscle . Make

14:11

sense , okay ? So protein

14:13

aim for 0.8 to one gram

14:15

per pound . So if you 200 pounds

14:18

, 200 grams , 180 to 200

14:20

grams of protein per

14:22

day , carbohydrates

14:24

, choose complex carbs , whole grains

14:27

, fruits , vegetables , okay . And

14:29

your fat ? You're gonna do it from healthy

14:31

stuff Avocado oil , olive oil , nuts

14:33

, seeds , whatever you want but keep this low

14:35

. Keep this low 50 grams . For most

14:37

people . If you're under 200 pounds let's say you truly

14:39

are 150 pounds you might only wanna be eating 40

14:42

, 35 , 40 grams of fat per

14:44

day , so we wanna keep this as low as we can . Personalize

14:47

your macros for yourself . I mean a dietitian

14:49

, a nutritionist , a personal trainer people

14:51

can help you with this , but you need some help . And

14:53

the internet's great too , but it can be very confusing

14:56

. That's what this podcast is for . I'm guiding you in the right

14:58

direction where , at the end of this podcast , you can just take

15:00

out a pencil and a paper

15:02

and do the math Times your body

15:04

weight times 14 , find the basal metabolic

15:07

rate , your maintenance

15:09

calories and then minus 500 , and

15:11

you're like okay , this is my total calories for the day and

15:13

I need to eat 150

15:15

grams of protein because I weigh 150 pounds

15:18

. That's how we're trying to keep it simple . So

15:21

, exercise , if we're gonna do this through

15:23

exercise , regular physical activities , crucial

15:25

for weight loss and a constant burning

15:28

of calories is important . Aim for 150

15:31

minutes of moderate exercise per

15:33

week . So that's five 30-minute

15:35

workouts , right ? Or

15:37

three 45-minute workouts , whatever

15:40

you wanna do so three or four times a week , you

15:42

want to do that , or 75 minutes a week

15:44

of vigorous exercise , a HIIT program

15:47

or something like that . Maybe you do 15 minutes four times

15:49

a week , or you do 20

15:51

minutes or 25 minutes three times a week

15:53

of HIIT , you can do that too . This

15:55

is where a personal trainer comes into great effect

15:58

. And then lifestyle adjustments prioritize

16:00

adequate sleep , manage

16:02

stress and stay hydrated . Through

16:04

this entire protocol , these factors

16:07

play a significant role in regulating your hormones

16:09

and supporting your weight loss

16:11

efforts . Okay , here

16:14

are some safety tips . Avoid skipping

16:16

meals . If you're losing weight

16:18

, you can't skip meals because

16:20

you're working , you know , and you're also working out . It

16:23

can lead to overeating later

16:25

. What will end up happening is , after workouts , you may

16:28

become ravenous and you'll overeat , and

16:30

that kind of cabot is your whole calorie

16:32

focus . Focus on making

16:34

gradual changes to your diet and

16:36

exercise routine for long-term sustainability

16:39

. I can't advocate for that enough . And

16:42

celebrate your non-scale victories

16:44

. Don't worry about the weight . Celebrate

16:46

consistency . Celebrate two

16:49

consecutive weeks of doing well . Celebrate

16:52

any changes you notice . Celebrate

16:54

everything in a positive way

16:57

to reinforce some positive affirmation

16:59

and keep you going through this journey . Losing

17:01

weight is a journey . It's never a sprint

17:04

. Be patient , consistent and

17:06

kind to yourself throughout the entire process

17:08

. Use a balanced approach and

17:10

proper support . You can achieve your

17:12

weight loss goals and improve your overall health

17:14

with whatever you commit

17:16

to . I

17:19

hope that guides you in the right direction

17:21

. We do have support for this . Now we

17:23

also do a weight loss program that

17:26

is contradictory to everything I just said , where

17:29

we go a thousand calories or a

17:31

little bit more deficit for

17:33

people using intermittent fasting , but

17:35

we omit exercise out of

17:37

this . So if you want

17:39

to exercise and lose weight , we're

17:41

a great source for you . If you want to exercise

17:44

to gain lean muscle mass , we are

17:46

a great source for you . So reach out to us . And

17:48

if you live in Utah or you live in California

17:50

or you live in Alberta wherever it is we'll

17:52

guide you to the right people . If you want local help

17:54

Easy to find we just know where to look

17:57

. It's super easy . We ask two people . One

17:59

person in Toronto knows the guy in Edmonton

18:01

. We got it . One person in California knows the

18:03

guy in Eureka , we got it . We'll get your support

18:05

. So that's it . So our

18:07

program we get a fast

18:10

weight loss in six weeks . We'll get people

18:12

losing 20 , 25 , 30 , 35

18:14

pounds in six weeks , which

18:16

is for the people that don't have time to exercise

18:19

, are in chronic condition where

18:21

they're like , listen , I'm losing energy , I feel horrible

18:23

, I need to do something with my health

18:25

. I don't know where to start . My knees hurt

18:27

. We'll get those people started on

18:29

a hypercaloric doctor supervisor with

18:31

. I text them every day for that one . So

18:33

that's a program where you can use us anywhere in

18:35

the world and hire us for that . Just contact

18:38

us at info at full life tampa dot com

18:40

. Send us an email and we'll

18:42

respond and we'll be like how can we help you ? And we'll

18:45

get started with . Everything was zoom . Nowadays it's

18:47

super easy through there . So we're here to support

18:49

you . These podcasts are informational , but

18:51

I find that I'm not giving the sources

18:53

at the end , if you like . What do I do next

18:56

or who do I call ? Well , call us . I mean , we

18:58

were the ones that are creating this content so

19:01

we can help more people and this , this stuff

19:03

, virtually , can be done around the world . My wife's , no

19:05

joke . She does functional medicine on top of

19:07

this . She takes it to the ultimate level With

19:09

your health , sending you from blood work , reviewing

19:11

blood work , checking hormones , like even before

19:13

you get started . People jump to me and

19:15

they bypass her , like I want to get started tomorrow

19:18

and I'm like okay , let's go . And I'm not

19:20

. I'm type of that person by still send them for

19:22

blood work . I just do the basics . My

19:24

wife is like we're checking gut health , we're checking

19:26

hormones , which I can thyroid , we're doing all

19:28

this stuff . So by the time you get started on

19:30

the program with her , it might be a week or two down the road

19:32

, which is okay . Most people love that . I

19:34

say most people love that detail

19:36

and I'm not saying I'm cheating the system

19:39

or I'm lazy , I'm just saying

19:41

let's go . That's my life

19:43

, it's just let's go . I need to get

19:45

things done now . If I don't

19:47

get them done now , I forget . I don't get them done . That's

19:49

my character . But that's because my life

19:51

is chaos three kids , multiple businesses

19:53

, multiple locations , tons of doctors . It

19:56

just that's my life and I'm okay with it

19:58

. And I become okay with it because of my

20:00

mantras let's go

20:03

. There's another word in the middle of . Let's go , but

20:05

we'll keep it clean for the podcast . There

20:08

you go , guys . Gaining lean muscle

20:10

and losing fat . Those are the two

20:12

things that we have to choose , and

20:14

how we health , in a healthy way

20:16

, do this is through how

20:18

we eat . You got to eat more . 90%

20:21

of people I talked to don't eat enough and

20:23

they're always worried , like I've been , and when

20:25

they calculate , like man , I've only been eating 1300

20:27

calories a day for years . That's my

20:29

average . And then , like on a Friday , I'll eat 5200

20:32

calories because we went out for Pete's . We eat pizza

20:35

. I eat too much cheese . I

20:37

don't eat this high fat stuff . All of a sudden

20:39

, with the carbs like the worst combination

20:41

of food , and you can blame the Italians for this

20:43

. The worst combination of food

20:46

is complex carbohydrate and fat

20:48

mixed together with very little protein

20:50

. That is the worst meal

20:52

you could eat because your body's like okay

20:54

, we got the carbs for the muscle . What

20:56

is all this extra stuff for ? We were

20:58

supposed to use the extra carbs that we fill

21:00

with glycogen to store to the liver to

21:02

make a little bit of fat or to fuel the fat cells . Why

21:06

are we getting a transmission of Alfredo

21:08

sauce ? What's going on here . What's with all this fat

21:10

? And well , that's the worst thing . Butter

21:13

and toast I mean butter and bread Horrible

21:15

taste , delicious , but it's horrible

21:17

, right . Pete's amazing

21:20

, but it's horrible . Cheese and bread right

21:22

. Fat and carb together is really

21:24

bad . That's why protein has to be the base

21:26

of every meal . Breakfast eating

21:29

breakfast no eggs , cottage

21:31

cheese , oatmeal , like they gotta

21:33

have a staple of protein

21:35

in the center of the meal , surrounded

21:37

with a little bit of carb and a little bit of fat . That's

21:40

how every meal should be Makes

21:43

sense . And our big post workout meals

21:45

? Or what protein or carbs ? Carbs ? After

21:48

workouts , we will gotta replenish the muscles

21:50

. So that's what these professionals do . You are just trying to get

21:52

through life and keep healthy and I understand that . Lots

21:56

of great tips reach out to us if you need anything . Have

21:58

a great week , stay healthy , stay well

22:00

, and reach out to us at info

22:02

at full life Tampa dot

22:05

com . That's where we're located in Tampa , florida .