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Interview With Lyle McDonald | Part 1 | Nutrition and Training for Women

679 ratings | 27206 views
TIMESTAMPS/ CHAPTERS 0:00 - Intro and outline 3:25 - Why do women tend to struggle with fat loss more than men? 15:35 - Setting up the deficit with exercise vs caloric restriction 20:45 - How to deal with water shifts in women & menstrual cycle overview 30:55 - Refeeding: How frequent and for how long? 38:39 - Psychological vs physiological effect of refeeds 46:11 - Dealing with prolonged weight loss stalls 52:51 - How to approach physique athletes very resistant to fat loss 55:55 - Gender differences in training volume tolerance and rep ranges 1:09:46 - Specific training strategies around the menstrual cycle 1:12:42 - Why the a "lag period" at the start of a diet? 1:16:55 - HIIT vs LISS for women 1:20:26 - Questions to be answered in Part 2 MORE FROM LYLE HERE: www.bodyrecomposition.com CONTEST PREP/ COACHING [email protected] FOR CONTEST PREP/ COACHING from Robin [email protected] BLOG www.strcng.com/blog ROBIN'S CHANNEL: youtube.com/c/robingallant FACEBOOK https://www.facebook.com/jeffnippard TWITTER https://twitter.com/jeffnippard INSTAGRAM @jeffnippard
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Text Comments (90)
Nina Thomas (2 months ago)
Love this ... 2 men talking about womens cycles who know more than the average woman! Who would have thought? LOL
Michael L (7 months ago)
Whamen
AlkemissG (8 months ago)
Wonderful info thank you very much this must be the most in depth info I have ever heard. 🙏
Qui Nguyen (10 months ago)
I miss IceCream4PR's :((
aaron alphonso (1 year ago)
have got addicted to this channel.... great information☺
J P (1 year ago)
too much fucking talk, just say the fucking important !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!so anoying
Ann Marie Irvine (1 year ago)
Holy sh*t this was super informative and amazing. Thanks so much for putting it out there!
Alyssa Rose Logrande (1 year ago)
Great content !
Chris71319 (2 years ago)
i am very impressed by lyle his knowledge. He really rocks everyone in this field.
Tairyokuu (2 years ago)
very valuable information! Thank you so much for this :)
Yvette Amanda Castro (2 years ago)
When is the book coming out or has it been released already?
iGrrli 4Life (2 years ago)
Thanks for the excellent info. Looking forward to reading Lyle's book!
Yaffa Lurie (2 years ago)
Just finished listening to this, finally. Wow, what a ton of fascinating information. I really like the app called Clue for cycle-tracking, as you can set reminders to record information like types of food cravings, changes in mood, energy, digestion, hair, skin, sex drive, etc, and get a better idea of when your phases begin and end. Although there is an exercise tracking feature, unfortunately they don't even list lifting as an option so they fail there, but that feature isn't more than just an "I worked out today" box to check, so women serious about tracking workouts would have another method anyway. Might be useful for your clients. :)
Rebecca A. (2 years ago)
+Yaffa Lurie I use Clue but never thought to compare my menstrual cycle phases to my lifting cycle! brilliant advice here and pretty much everything Lyle says about follicular/luteal phases and strength/endurance/dieting success matched up perfectly. Will be incorporating his advice into future training and looking forward to the book!
Lee Hailey (2 years ago)
Omg thank you so much for this!!!! I have some questions for you: I was on a higher carbs/lower fats diet before but I gained weights, so I switched to low carbs/high fats now, but it didn’t seem works for me neither. Honestly, I’m on only 60carbs a day now and I’m scared that my body will used to this amount of carbs per day.:( If I do a refeed day per week, how much carbs should I increased? and how do I get back on a higher carbs diet in the future without gaining a tons of fats? I'm so frustrating now but again, awesome video! ps: I have anorexic before.
Scott Morgan (2 years ago)
Lee: There is no need to increase carbs. You don't need them for energy or nutrition. Fat is stored and locked in when the hormone insulin is high. You can moderate insulin by keeping carbs down, keeping protein to a moderate amount, increasing saturated and monounsaturated fat and not snacking. The idea is that by not eating so often you allow insulin to recover to normal levels. Cutting back on carbs will Then your body switches back to fat-burning mode. If you're insulin resistant, you may need to fast intermittently (start with skipping breakfast most days and move to weekly 24 or 36 hour fasts). When you do eat, do not restrict calories. That has never been shown to work in the long run. All that happens is that your metabolic rate decreases, and sometimes never recovers to original levels. When you do eat, eat until you are full. See Jason Fung's book on the hormonal model of obesity: Obesity Code, https://amzn.com/1771641258. I lost 50 lbs this way and have kept if off for 2.5 years. I went from BMI 29 to 22.
Dani Raina (2 years ago)
You won't gain fat no matter how many carbs you eat as long as you don't go over maintenance level calories (your TDEE). Any weight gained is just water weight as an increase in carbs can lead to water retention. You're eating too few carbs, you probably have no energy. I'd say get about 100-150g a day, and a refeed is 200-250g, but I wouldn't mess with that until you're more informed on general nutrition. Keep it simple, and be careful please.
Amber Gibbons (2 years ago)
I'm so sorry, I didn't even notice! Thank you so much!
Amber Gibbons (2 years ago)
Hi! I absolutely LOVED watching this and learned so much! Although I watched the whole thing, I was wondering if you would be able to make bullet points or be able to summarize the information at the end. I feel that I may have missed out on some great information even though I listened to it twice. Thanks!
Jeff Nippard (2 years ago)
Thanks Amber! There are time stamps in the description box so you can jump around to topics you want to brush up on :)
Vincent Legent (2 years ago)
Interview mike israetel !!
Jillian Day (2 years ago)
THANK YOU JEFF AND LYLE!! Rare to find such a comprehensive video focusing on women and body building. This was a super helpful video filled with great information!
Naown (2 years ago)
This is brilliant
oldAndNtheWay (2 years ago)
finally, someone admitting that there is perverse hormone and drug use in physique competitions. Leptin injections... everywhere in TX , so many "hormone replacement" doctors on every corner here. http://www.ehow.com/info_12265254_can-being-obese-child... --- As for women having hormonal problems.. I hate how the aestetics coaches always want to label women's hormone cycles as a problem! But in USA Gymnastics... I dealt with progesterone shots and "hormone treatment" prior to the start of menses as the safest way to overcome such "problems". BTW. any woman can find her luteal phase by peeing on a ovulation test stick. This guy doesn't know what he's talking about when he's saying a woman's cycle is hard to find. That's true only if her cycle is all over the place due to serious health issues. A woman's ovulation cycle is always a stable hormonal cycle when she is healthy. I wonder if his statement that her cycle is unstable is a way to admit that hormone shots and steroids destroys her stability!? I think so.
Rebecca A. (2 years ago)
+oldAndNtheWay I think he was probably referring specifically to fitness competitors (not average women) who are employing harsh deficits and training hard to get under 20% body fat. there's not many ways to do that and remain healthy in the short term and many of the competitors I know stop having their periods from as far as 8-10 weeks out. their cycles even after competing may take several months to a year to return to "normal". Any time we take hormones (eg. birth control, etc) will definitely impair our cycles regularity and my understanding is that extreme dieting and training also manipulate and impair hormonal function, you don't necessarily need to be taking artificial hormones to alter it.
DeYampert Fitness (2 years ago)
Loved this podcast! Thanks for all the info specifically for women.
Ben Kalman (2 years ago)
PLS DROP PT 2 NOW
Chanel Collette (2 years ago)
Thank you so much Jeff for putting this information out there for women. I found this to be one of the most comprehensive sources out there for women and their training through there hormonal cycles
Jason Newman (2 years ago)
Jeff, another thing to consider when structuring the refeed around their luteal phase and Cravings is that if they're already retaining water topping off their glycogen stores and adding more weight may cause more clients to actually over react and freak out over weight gain . so it's important to keep in consideration the law of individuality for each client. if one is more likely to mentally straight then we feeding during the luteal phase may be counterintuitive as opposed to a woman who is much more mentally Stout who can handle the weight gain during the luteal phase.
Jeff Nippard (2 years ago)
+Jason Newman yeah, that's a good consideration as well. I agree.
ben greenberg (2 years ago)
If you get leptin injections does that mean you forfeit your natty card?
Turnip Patrol (2 years ago)
+ben greenberg Effective leptin injection protocols would cost you about 2 grand a day. Maybe one day
SlySy (2 years ago)
Great video, although you make it sound like being female is a medical condition LOL. I am prepping for Women's Physique, and my coach gives me 6 days diet and 1 day refeed on prep, which is great, my only problem is that the day after a refeed I am horrendously hungry. Any idea why that would be? Anything we can do about it? Thank you so much.
SlySy (2 years ago)
+Jeff Nippard No worries, nothing offensive there, it is what it is, right? Better to know how to deal with these differences, so cudos for that video, I for one enjoyed it a lot. I think I already mentioned stuff in this video to somebody twice since I watched it, so thumbs up!
Jeff Nippard (2 years ago)
+SlySy LOL definitely wasn't intentional, and although we focused on the "negatives" here there are certainly many positives (good article on that here: http://bayesianbodybuilding.com/natural-muscular-potential-women/) And that is a really common concern. I'm not aware of anything you can do to combat it. As for why it occurs, I'm also not sure. If I had to guess, I would say it has something to do with the fact that 24 hours probably isn't long enough for anything significant to happen with leptin and the fact that you're psychologically "used" to eating more. So subconsciously you might just be like "hey! where'd all that food go that was here yesterday?"
joel patera (2 years ago)
now if i can just zoom in on his white board...see what he's working on....
Robz Householder (2 years ago)
great podcast. really enjoyed listening to it on Stitcher
Omar (2 years ago)
I really appreciate the timestamps in your interview videos.
Danika Morlet (2 years ago)
Jeff, my boyfriend thinks i have a crush on you because I'm always listening to YT or your podcasts, but you're just always providing a wealth of knowledge! thank you for doing a ladies focused podcast this was so helpful and interesting to learn more about.
Jeff Nippard (2 years ago)
+Danika Morlet LOL well thank you Danika! I appreciate it and my pleasure
Nick Berg (2 years ago)
Really great content here Jeff, covering tons of bases. Thanks dude. And Lyle, thank you as well. If you're reading this, i hope one day you and i can put our differences aside, make amends, and join hands in friendship
Alex Sutton (2 years ago)
Nice vid. Bit ironic how Iraki Nutrition came out with the same Interview with Lyle on the exact same topic like 2 days ago lol
Jeff Nippard (2 years ago)
Yeah, I had no idea. I had this lined up with Lyle for over a month. Juma and I both interview experts in the field and Lyle happens to be writing about this at the moment, so I guess it's not *that* coincidental. The topics were a little different but yeah, there's going to be some overlap.
Alex Sutton (2 years ago)
I listened to both and both under the umbrella of 'losing fat for women'
Daniel (2 years ago)
It's titled "fat loss for women".. Is it really the same topics?
Leah Allen (2 years ago)
Very much enjoyed this Jeff! Thank you :) I will be posting to my RTB training community on Facebook that ChelseaLifts started!
Jeff Nippard (2 years ago)
That's awesome! That'd be much appreciated Leah!
Barbell Bunny (2 years ago)
It's amazing to hear you guys talk about this. So many women don't even realize we go through cycles and how it affects the way we feel and train. Thank you for shedding some light on this rarely talked about issue!
MrRossT1 (2 years ago)
Yup, MY FAVORITE FITNESS PODCAST! :) More informative than that other guy who's been cutting for five years and still looks like he just started on an episode of "The Biggest Loser," despite being on gear! :P
Shawn Stone (2 years ago)
Superb Interview Jeff - your questions were outstanding. Lyle is always my favourite information source and has been for over 20 years.
TheNattyProfessor (2 years ago)
Jeff this is great, an awesome interview. Thanks for doing this. What I'm happy about is it reinforces the method I've been taking with refeeds for some of the female athletes I work with. Can't wait for Lyle to release that DAMN BOOK.
MrRossT1 (2 years ago)
+TheNattyProfessor Why aren't you writing your own book? You have the testimonials and the physical proof, why not write your own book!
Sean Fenske (2 years ago)
Interesting topic. I feel the refeed concepts have a major flaw. With refeeds, to accomplish the same loss in bf you need to have more days of the week with lower calories or more total time in a deficit than without refeeds. That means more days of worse training and worse recovery.
Sean Fenske (2 years ago)
+Jeff Nippard is there any particular research you can direct me to that shows calorie cycling/ refeeding being as or more effective than a sustained moderate deficite?
Jeff Nippard (2 years ago)
+Sean Fenske it's a worthwhile consideration but I don't think it holds up. Keep in mind that refeed calories are typically only at about maintenance level, so you wouldn't need to drop the lower days by much (if at all) to keep the fat loss moving at the desired rate. And even if you did have to drop them a little lower, it seems that for most people the effects of refeeding both psychologically and physiologically outweigh any potential detriment as a result of having "lower low days".
Dessie Westall (2 years ago)
This is truly amazing! I will probably listen to it at least 2 more times in the near future, SO MUCH GREAT CONTENT! I never believed hearing "its the same for men and women"
Jeff Nippard (2 years ago)
+Dessie Westall really happy to hear that - thanks!
Erica Fenske (2 years ago)
I found the refeeding aspect interesting. Aren't a majority of athletes (or women in general) on some sort of birth control? So I'm frustrated as to why so much was on menstrual cycle affecting lifting. It was interesting I suppose, but doesn't apply to me :(.I'd love to see more research on BC and lifting in women both negatives and positives.
Jeff Nippard (2 years ago)
+Erica Fenske Thanks! Since we had planned for a 1 hour call, and ended up recording for 2.5 hours, it's clear to me that it is simply impossible to cover everything (much less everything in detail). I do think Juma and Lyle went into more detail on this in their recent collaboration: http://www.irakinutrition.com/blog/podcast-with-lyle-mcdonald/
H T (2 years ago)
Best time for this, been struggling with post contest binging (been almost a month of eating 10k calories a day and menstrual cycle hasn't come back either for three months). Thank you Jeff and Lyle!
Turnip Patrol (2 years ago)
+H Tang 10,000 calories a day ... ?
Jeff Nippard (2 years ago)
+H Tang hope it helped!
Frederic Niederl (2 years ago)
@jeff nippard Can you make a video for a 3 day split (push,pull,legs)?! With the volume und exersices per day Or maybe 4 or 5 day splits🙈
Jeff Nippard (2 years ago)
+Frederic Niederl I have a video explaining my 4 day split in quite a lot of detail! "Why Bro Splits Are Good for Bodybuilding"
BeyondFitnessChannel (2 years ago)
but for real... Lyle needs to release this book already soon. Every podcast is discussion of this book so we all know he'll deliver... Now it's just a matter of being patient 😞
Jeff Nippard (2 years ago)
+BeyondFitnessChannel he said "sometime this year" off air. So stay patient :)
1972NE (2 years ago)
Jeff, many thanks, Lyle is one of the most honest guys regarding nutrition and exercisetraining. Norm
Jeff Nippard (2 years ago)
+1972Norm agree! thanks!
Turnip Patrol (2 years ago)
Awesome - can't wait to listen to the next part
Hollie Louise (2 years ago)
Really loved this! Looking forward to the next one :)
Jeff Nippard (2 years ago)
+Hollie Munn thanks Hollie
FrankTank24 (2 years ago)
Most informative channel on YouTube right now! Killing it bro! I appreciate the content
Deshawn Bigony (2 years ago)
ɷɷ Heeyy Friendz I Have F0unddd Greatttt Guide On Weight Lose Visit : - https://twitter.com/LilleyPearl/status/749191476412768256
Jeff Nippard (2 years ago)
+FrankTank24 thank you!
Max Giron (2 years ago)
awesome man killing it
JimmyN (2 years ago)
He seems so cool IRL, but he's pretty scary on the FB group
Yang Bo (2 years ago)
+panbuffman Bodyrecomposition
panbuffman (2 years ago)
+Jimmy Mcrustler Which group? lol
The zazzz (2 years ago)
Innnn
matt dixon (2 years ago)
Nice topic & great guest !
David Iglesias (2 years ago)
Protein shake and protein popcorn, ready!
David Iglesias (2 years ago)
That's definitely Lyle behind that bag of popcorn.
Jeff Nippard (2 years ago)
+DLI Fit https://s-media-cache-ak0.pinimg.com/736x/bb/a5/1d/bba51d2fa149663b76af84e5c9edcfc3.jpg
Mr. Meacham (2 years ago)
god dang jeff you are killing the game. love it.
Jeff Nippard (2 years ago)
+Mr. Meacham thanks!
Jesus Torres (2 years ago)
You have the best podcast!
Jeff Nippard (2 years ago)
+Jesus Torres thank you!
BeyondFitnessChannel (2 years ago)
Love the fact you totally placed all the time segments for the different topics covered. Thanks a ton man! Actually looking forward to enjoy some cardio and overhear this! 👍🏻👍🏻👍🏻👍🏻
Jeff Nippard (2 years ago)
+BeyondFitnessChannel since he's covered these topics elsewhere, I wanted to make sure people had the opportunity to skim through and select topics they want to hear most. Thanks! And enjoy
Pizzabloat (2 years ago)
nice! reallu excited to hear this jeff

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