New Study: Effects of Crash Diets on Hypertrophy & Performance | Educational Video | Biolayne

Get my research review REPS:
Get Custom Workouts by me for $12.99/month:

[saad_ghannam]

Wake up babe, new channel name just dropped

[adiyq]

One of your best videos and that’s saying a lot because you keep producing one outstanding video after another! Thank you!

[weisscoaching]

From the endurance sports perspective.
Some people might object that these calories are too low. In my own practice and based on speaking with other sports dietitians, a lot of female athletes habitually eat ~1500kcal a day despite their heavy training load (endurance + strength) leading them to low energy availability.

The problem is that they learn to tolerate it so they feel "fine". Over time, their performance decreases, body starts breaking down to make up for low energy availability.

[enchilada]

To those asking what overweight or fat people should do, I've gone from 272 to 220 over the course of the past year and 4 months by rinsing and repeating eight week or so fat loss and maintenance phases. Your top priority should definitely be just to get to a healthy body weight where you have normal blood pressure and bloodwork. Losing lean mass hasn't been a thought in my mind at all and it really shouldn't be in yours too Imo. Clean up your diet, train hard, and lose the weight gradually in a manner that you can consistently do. The fat loss phases are gonna have a lot of suckage, especially for compound movements, but the strength comes back in the maintenance phases in my experience. I'm as strong as I was in terms of squat and dead at a lighter bodyweight now. I got 500x3 on deads and 405x2 on squat around 236 back in March. Bench has taken the biggest hit, but my best was only 350 at 272, whereas now I probably have 315 on a good day. And now I actually look like I lift and not just like a lard ass.

[GRPABT]

"learn how to tolerate discomfort and pain" a quote for the ages.

[Thebethybethx]

This is an amazing study and I’m over the to see it based on women and considering the menstrual cycle. Such an amazing move in the right direction

[nicorellius]

Great tip on approaching failure. I struggle with this often. This is why I test myself each meso, per exercise, to make sure I calibrate my estimates of RIR. Solid video.

[pedrovelazquez]

Thank You for the educational video Layne 😊

I am almost done with fat loss program, but this was eye-opening for me! Pushing yourself in lifting weights is important in maintaining as much muscle as possible. I would like to lose at least 5 more pounds of body fat. It’s has been a long journey to get to this point, I learned a lot from you throughout the past few months.

I appreciate all of your educational videos

[ASMRAndromeda]

So happy to see studies on women! Also, it would be interesting to see how many calories per day a person's metabolism would decrease over a normal 8-10 week cut of maybe 20% calorie deficit. Personally, that's about when I start to plateau and it's crazy to me that my body will find a way to burn 400 less calories a day when I'm doing the same activities and eating the exact same foods weighed to the gram each day. I wonder if some people's bodies adapt to a calorie deficit more than others.

[shaunhadsall]

“Learn to tolerate some pain”

💯 💯 💯

Most people have NO f-ing clue how to push themselves hard enough

Appreciate you Layne!

[davinr]

Mistake was having them do intense cardio. Save the energy expenditure for resistance training during caloric restriction, and that should allow for more effective recomp.

[jaredharmer]

calorie surplus is a MUST. It took me a year to gain about 5lbs of muscle on maintenance and only a few months to gain it in a surplus

[leewitt]

Terrific study and I really appreciate Layne's explanation and his takeaways. This study is consistent with my experience as a physique competitor. Makes perfect sense. And let's train HARD!

[merlinrubyyoda]

Good Job Layne, I appreciate your quality & informative videos.

[FerintoshFarmsPhotography]

I've been getting foamy urine the last couple days as I near my deload, maybe you could make a video on that.

[azdhan]

Great review! Many thanks for sharing Layne.

[jaech]

Such an awesome video with useful pearls that I am going to share with all my family and friends

[sksainc]

Thank you SO much, Layne! I really, really needed to hear this message today. Keep up the great work!

[aputsiaq]

You definitely can recomp your body without heavy weights. You can get strong visibly muscular legs with dance. I would say you would have to clock in more hours of dancing than maybe doing an hour of heavy lifting, but for me it feels much better. I am very flexible this way. Of course as a woman you might not develop very large muscle, but it will lean your legs out for sure. Male dancers have gigantic quads and calves just take a look.

[jgoldian]

If you are very overweight you can get away with crash dieting or if you're like 15% bodyfat and want to minicut to continue bulking you can get away with it
Just know if you aren't training HARD, getting proper sleep, enough protein, you may lose lean tissue. But that comes back pretty quick