Dr. Allan Bacon

Before, we laid the groundwork with you want to be into about 10% to 20% body fat for men, 20% to 30% body fat for women. I want to emphasize that because, again, even if muscle building is our goal, if you're significantly over those numbers, losing excess body fat is going to be better for your health than anything else.

Before, we laid the groundwork with you want to be into about 10% to 20% body fat for men, 20% to 30% body fat for women. I want to emphasize that because, again, even if muscle building is our goal, if you're significantly over those numbers, losing excess body fat is going to be better for your health than anything else.

Before, we laid the groundwork with you want to be into about 10% to 20% body fat for men, 20% to 30% body fat for women. I want to emphasize that because, again, even if muscle building is our goal, if you're significantly over those numbers, losing excess body fat is going to be better for your health than anything else.

Like I said, with the simultaneously building lean muscle and losing body fat, you can do that in accelerated rates when there's obesity in play. If you're obese,

Like I said, with the simultaneously building lean muscle and losing body fat, you can do that in accelerated rates when there's obesity in play. If you're obese,

Like I said, with the simultaneously building lean muscle and losing body fat, you can do that in accelerated rates when there's obesity in play. If you're obese,

immediately go into that if you are not obese we want to optimize essentially our nutrition our training and our sleep to be able to get there and sleep's a little bit more straightforward and for people that are active individuals particularly those that are weight training regularly the literature suggests eight to nine hours a night of sleep is what we should be shooting for not that seven that we typically talk about

immediately go into that if you are not obese we want to optimize essentially our nutrition our training and our sleep to be able to get there and sleep's a little bit more straightforward and for people that are active individuals particularly those that are weight training regularly the literature suggests eight to nine hours a night of sleep is what we should be shooting for not that seven that we typically talk about

immediately go into that if you are not obese we want to optimize essentially our nutrition our training and our sleep to be able to get there and sleep's a little bit more straightforward and for people that are active individuals particularly those that are weight training regularly the literature suggests eight to nine hours a night of sleep is what we should be shooting for not that seven that we typically talk about

I know that that's a big ask. And if you can't do it, don't get frustrated. I bring it up because this is what the literature shows. And at least if we know it, maybe we can make some time management changes to do a little bit better than what we've done before. And I say that because calories in, calories out,

I know that that's a big ask. And if you can't do it, don't get frustrated. I bring it up because this is what the literature shows. And at least if we know it, maybe we can make some time management changes to do a little bit better than what we've done before. And I say that because calories in, calories out,

I know that that's a big ask. And if you can't do it, don't get frustrated. I bring it up because this is what the literature shows. And at least if we know it, maybe we can make some time management changes to do a little bit better than what we've done before. And I say that because calories in, calories out,

is true what whether you are in a calorie surplus or calorie deficit is going to affect weight loss or weight gain it doesn't tell you what you lose what you gain or overall health so there is nuance there and i think that people misconstrue this message of if i just hit my macros and i just hit my calories it's all going to work out but no there's other parts of this equation and one of them

is true what whether you are in a calorie surplus or calorie deficit is going to affect weight loss or weight gain it doesn't tell you what you lose what you gain or overall health so there is nuance there and i think that people misconstrue this message of if i just hit my macros and i just hit my calories it's all going to work out but no there's other parts of this equation and one of them

is true what whether you are in a calorie surplus or calorie deficit is going to affect weight loss or weight gain it doesn't tell you what you lose what you gain or overall health so there is nuance there and i think that people misconstrue this message of if i just hit my macros and i just hit my calories it's all going to work out but no there's other parts of this equation and one of them

is sleep. You're going to gain and lose the same amount of weight depending on what you're trying to do and depending on where your calories are. But when you have more sleep in play, hormones are going to be better. You're going to gain more lean muscle or at least prevent more lean muscle loss, and you're going to lose more body fat. Essentially, body composition is better with more sleep.

is sleep. You're going to gain and lose the same amount of weight depending on what you're trying to do and depending on where your calories are. But when you have more sleep in play, hormones are going to be better. You're going to gain more lean muscle or at least prevent more lean muscle loss, and you're going to lose more body fat. Essentially, body composition is better with more sleep.

is sleep. You're going to gain and lose the same amount of weight depending on what you're trying to do and depending on where your calories are. But when you have more sleep in play, hormones are going to be better. You're going to gain more lean muscle or at least prevent more lean muscle loss, and you're going to lose more body fat. Essentially, body composition is better with more sleep.

And the way that I really drive this home for my male clients is if you are in a sleep deprivation situation, if you're sleep deprived, if you're getting between four and six hours of sleep, you can have 35% less testosterone. So I really hit men where it counts and that's all of a sudden they start paying attention there. So that's a really easy thing to do.

And the way that I really drive this home for my male clients is if you are in a sleep deprivation situation, if you're sleep deprived, if you're getting between four and six hours of sleep, you can have 35% less testosterone. So I really hit men where it counts and that's all of a sudden they start paying attention there. So that's a really easy thing to do.