Protein Requirements and Energy Balance

yeah i i mean so many people are like how do you eat 200 grams of protein how do you eat 150 and now you have me at 135 which i think is the lowest and i hate it but still i'm not going to complain but all those years where you had me super high and i was like i love it like it's awesome same i love protein it's like look the reason we took it to 135 is at the end of the day no matter what diet, you still have to play by the rules of energy balance. You can't get around that. I know people try, if you want to try to get around that, great. You can take things like DNP. You can take mitochondrial couplers and that type of stuff. It's still calories out. You can build more mitochondria. That's still calories out. So you can get calories out through exercise. You can get calories out through basically supercharging your mitochondria with supplements or drugs or whatever. But at the end of the day, you had, it's a basic algebraic equation a minus b equals c and if you want to lose weight um b has to be a higher number than c right you got or you have to at least have enough you got to have deficit you you're not getting calories from air like you don't breathe calories in that you breathe in things that allow you to combust or metabolize the stuff that you're eating but there's a there's a lot of things that go into it as far as am i making enough red blood cells do i have enough iron do i have b12 b6 B9? Am I making hemoglobin? Am I transporting it effectively? Do I have enough aerobic enzymes to burn through it? Like there's a lot of shit that goes into that algebraic equation. So it's a lot more complex, but at the easiest, simplest user defined thing is, okay, if I'm tracking my food and I know I'm eating 1500 calories and I know I'm expending, let's say 200 calories and I'm not losing weight, I need to pull off maybe 200 calories and see if that moves me in the right direction. And then you can keep pulling calories until you're playing within the confines of what physiology will allow, which, you know, most people say 0.5 to 1% of their body mass per week. On average, that's probably not going to happen every week. It could, but it's probably going to go up and down. Or I like what Lane Norton came out. There's a new piece of literature that said slower is better. So I'm right. Long game is better if you want to hold onto your muscle. So he actually came out and said, look, I'd prefer people look at like 0.3 to 0.8. And if you're really lean, go on the 0.3 side. I absolutely agree with him because once you're at the level of leanness where you need to slow it down that much, you already look real fucking good. You look better than 99.8%. What the fucking rush to get one more vein on your oblique What the rush So if you sitting at 10 11 12 body fat you already look damn good why rush it and and and worry about losing testosterone losing estrogen progesterone you lose your thyroid why don't you just cut it down and just chip away 100 150 grams a week because then you can do a nice long slow recomp and you don't have to rebound you have to reverse diet, you're pretty much, you're pretty much eating almost at maintenance. And you, you had set my calories up and down. And that's another thing too, to, to point out is that we had gone, I think the lowest we went was 1100, but it wasn't 1100 for two years or three years. Like when I came to you, it was only for a couple of weeks. And then you would raise protein and then, you know, you tweak it around a little bit. and when people hear 1100 or 1200 they're they're like oh my god but it wasn't well i just remembered why i just want to tangent the reason i did i don't like taking protein down i like keeping it as high as someone can afford digest and desire because the the one macronutrient you can't do without is protein uh the second one is essential fatty acids so as long as your protein is good and you're taking some fish oil you're gonna eat fuck all calories and you lose a shit ton of weight you wouldn't have a good time you'd be hungry all the time you'd be miserable irritable you'd be a cunt that nobody wants to fucking hang out with but um but uh you know you you still you have to create a calorie deficit somewhere and i think we had your your carbs were somewhere around like 70 or 80 and i still wanted you have enough carbs to be able to go train on um and then i think your fat was somewhere around like 30 or 35 something like that and then i said okay well i don't want to, I don't want to do more work because you got to recover and you're already getting tired. And I, I don't want to pull, I don't feel comfortable pulling fat down the fuck all. Sometimes I'll do that for bodybuilding the last three weeks, but you're not doing a bodybuilding show and definitely don't want to pull your carbs down because then you're not going to be able to train hard. So the last thing, the last of the Mohicans was to take your protein from like 185 and say, well, I'll take it to 135 and get another 200 calories out of this. So let's do that. yeah and it's been easy to adapt to I was just kidding when I say hate it because I'll miss my protein but but it's funny how you miss it when it gets taken away when at first you're like oh my gosh that's so much and then you know you get used to it and being able to eat more I think people people say have the same fear that I did when they gain weight they think it's never going to come off because they've spent so many years trying to get it off and then when they put more on, it doesn't come off and they don't look the way they want. Or if they do lose weight, they're a smaller version of the shape that they were. They don't change their shape. And one thing that I've noticed, and I've said, I think I'm okay with the weight gain. And my friends have said, like my friend, Ed, he's like, you've maintained that shape. And that was because of the work that I did with you guys, because I still have visible abs, even though I've put on eight pounds since the wedding where in the past if i put on eight pounds oh shit i'd be back at like 900 calories already yeah and i'm like give me all the food