Fantastic 3 part series! Truly enjoyed it and learned a bit more , on top of what I remembered from your previous vids of the past. Thanks Layne - you fkkn rule!

Thumbs up for having the credentials to know and talk about this topic. Unlike the self proclaimed "experts".

Putting an end to bro-science since the dawn of the Internet. Good stuff Layne!

Hopefully, someday, you can create a new and revised series on this/these topics. Thanks for sharing this with us all!!!

Great content layne, great info being put out ! Love this series and the science behind all of this.

This series is amazing. Thank you for putting these videos out.

Really enjoying this series. Super clear but detailed!

Thanks Layne. This was very informative and so helpful full. Appreciate all you do!

Absolutely love your channel! You're the best keep it coming!

Boy am I fortunate to find (and totally enjoy) videos like this! Thank you Dr Layne! Love the way you present this generously and passionately- No bs just facts.

Great Stuff as always Layne!! Keep it Up!!

Loving this series, i don't see much videos really digging into the mechanisms of fat loss, excited for more videos !

Awesome series man seriously. Thank you finally got the time to run through them. I have a biomed degree and am loving this haha

Great stuff Layne! Thank you!

Another great video lots of content explained🙌🏼

Thank you for making these videos. They are very informative and a great give back to the community. I really enjoyed watching these series and am looking forward for more. I always have a lot of respect for people who share their knowledge without any expectation in return. I actually think with a bit of editing, scripting, and perhaps more professional story boarding, these videos can be useful for everyone and not just the power lifting community. I am happy to put you in contact with few professional that I have worked in the past. Anyway, keep it up and best of luck.

great content, layne!

Excellent video! Great teacher !

Love it. Great job brother.

Great one again Layne. For follow up videi. Maybe you could break down ratios and how to come up with them and how to calculate how many grams per macro with example on different body weights. Keep them coming.

Very good non biased to either side of trends or diets, truth good stuff 👍

Great series! More please :)

My goodness excellent info thanks so much!

Great info! Thank you!

Just one of the many who would like to say thank you! Thank you for not only explaining this in a way most people would benefit from but also thank you for continuing to do these. I'm sure financially you don't have to even think about youtube but I actually just (unfortunately) clicked on a video "500 calories a day".. That guy is literally a Greg Plitt sounding keto zellot. Hopefully some of the people who watch that video see this and realize there is NO ONE WAY for everybody:)

this is the 3rd time I am watching this video - pausing after every 5 min and repeating like in school :)) This infos are so precious! I will def start taking notes!!

Great video once again. 👍

This video has been exceptionally helpful in learning about fat to lean body mass percentages during weight loss

Good job Layne.

These would be great as podcast

LOVE this series. Ure a great teacher. I think this is ur element and sets u apart on youtube.

Wow.... You smart and a great teacher too. Brilliant.

Yet again a great video, layne! After you lose some lean muscle from dieting, how fast would be the muscle growth during gaining phase/surplus. Will you gain back the muscle fast caused by muscle memory?

I love this thank you for sharing

Like the shirt! You need a Layne the Science Guy shirt though. Great series Sir.

Layne... This is the kind of channel you were made to do. Stick to it!

Biolayne notification crew checking in 👊

Great and informative video! I eas also both surprised and glad that you used Kg and grams.

very good series....is there a 'how muscle gain works' series too?

Really informative

Great video

so, so good!

When you whip out the dry erase board I know it is going to be a great vid.

Hi Layne and thanks for these very interesting videos. General question about protein: You mentioned during calories surplus we can go up to 3gr of protein per kg as upper limit. For myself it's a limit I easily reach if I take into account protein from all sources like oats, rice, quinoa, etc... I know carbs are protein spared but what is the minimum protein amount from animal sources we should keep to maximize protein synthesis ? Thanks

Right! I've got all the science I need for fat loss. Now can you do a video on will power! 😃👍

Excellent video. But isn't a higher carb diet better for muscle retention when dieting because it better maintains lifting performance in the gym compared with a low carb diet?

Man your the best keep up 👍🏻🌹

Hey Layne, Do you have that written down / in a written form somewhere? Thanks in advance

“....ill say it again” Only joking Layne, great series.

Tonight I found your channel and suscribed to it. I have 2 questions. 1.What is the Fat/LBM ratio when someone does HIIT or calesthenics? 2. Is it true that you burn more fat when weight lifting is combined with HIIT? Thanks.

Plant protein vs animal protein. Maybe a future video, this was great.

Thanks for using SI units. Your international viewers appreciate! One question, Layne, for optimal retention of muscle during a cut, does the type of weight training one does makes a difference? For example, would a training program that focuses on maximizing metabolic stress be superior during a cut to a program that focuses on mechanical tension?

Woud love love to see the research showing protein of 3g/kg is beneficial. Also, there is no basis for excess protein preventing ketosis

So I started my lower cal diet at 253 LBS. I have lost about 13 pounds 4 weeks and my (42 inch) pants are loose. I am at 240 LBS.. I am currently at 1799 Cal 187g carb, 130g protein, and 59 g fat... Even though I believe I am loosing fat good. would you say my protein is too low? Thank you!!!

Whats your take on apps like lose it, where it tells you how many calories to eat base on your level of activity? My wife had pretty good results and I just started to use it.

Hi Layne excellent work, what proportion of Macros in caloric deficit recommended for the loss of adipose tissue? How to know what sensitivity to insulin each has? example: Two male people have the same body weight, the same amount of muscle tissue, the same height and the same training. The two consume 2000 KCAL per day caloric deficit, the distribution of Macros is equal for both: 50% carbohydrates, 30% proteins and 20% fat. One manages to lower his percentage of fat and the other is stuck on a plateau. What would be the solution? excuse my English, thanks very much

Layne, TEF of macros, you give them as percentage... what is this percentage of? Carbs 6-8% for example... could you expand please?

Can you link the protein studies you are talking about? I’ve never read anywhere that 3g/kg provided any benefit more than 1.68g/kg

Layne I have a quick question / remark , how come Fat has such a low calories burn affect vs Fibre/protein when it has to be repackaged on every movement via the different section of the body ?

When talking about fiber does it matter if it is soluble or insoluble?

Hey.. what if there's a women in 50s with some small intestine surgery who feels extremely heavy after eating protein.. how would you approach that?

Can someone explain to me what does lift weights mean? is it enough if I workout at home, for example, pushups, kettlebell arm rows, kettlebell squats, kettlebell swings and plank? Or do I need to do a more advanced program, like 531 or something? When I was younger I use to train a lot, but now I have let myself go and in the past 5 years added 50kg. I have started dieting and after a month I have lost 10kg with moderate home exercise, My question is should I keep it modern now when it comes to exercising, or should I join a gym and get on some better workout plan to get better benefits? TNX

Thanks for the detailed explanation - can I clarify when you are referring to LBM, you are referring to the amount as detected by dexa or skin folds? I ask because dexa shows my LBM as 55kg however my weight is 70kg... so when working out my optimal protein I multiply 55 x 1.8-3g right? So thats within 99g-165g of protein for me correct?

So, What you're saying is If,my protein intake is as high as you mentioned,then even on a deficit i will gain muscle too along with greater fat loss compared to moderate or low protein diets...Right???

So question. Can you "more sparingly and with less risk of fat gain", raise resting metabolic rate (w increases of slightly higher kcal than the avg "reverse" ) by increasing protein higher since TEF is higher or am I crazy and is it still essentially dollar for dollar. I feel this might be a dumb question haha thank you

Is there a benefit to lifting heavy weights vs HIIT with respect to guarding against LBM loss?

Anyone know what camera he's using? Seems to autofocus really well.

22:05 Do you have any concerns about high saturated fat, not in the sense of affecting energy balance, but for health reasons of avoiding the potential for high blood cholesterol?

I should have found this guy long ago

Hey I would like to get in touch with you, but I'm not sure how. I am an athlete and have some questions. I hope we can get in touch. Thank you

Hi Layne, is there difference in TEF of Proteins too? For instance would TEF of Whey be the any different from TEF of Beef? And where does bio-availability fits into all of this. Regards

A greater amount of Muscle mass/strength will be lost when dieting too aggressively. But does muscle memory help rebuild a good amount of that muscle once you’ve reached your target weight?

but how do adding weight or mass gainers comprised of carbohydrates primarily begin to show weight gain within 1-7 days if de novo lipogenesis is an inefficient process? i mean the research does say so but what is happening here?

I recently did a hydrostatic body fat test and from the previous test one year prior, I lost 16 pounds, 2.7 of which was LBM. She said I wasn't eating enough, but 2.7 is 16 percent of the total weight I lost. I am perplexed. Did I cut well or not so much? I eat 1 gram of protein per pound each day (195 pounds down from 211 from previous test).

I dont know if you will ever see this but I would love to know your answer. I weigh 64 kilos do carry fat. I am not overweight but would like to lose bodyfat. How do I know what my lean body mass is underneath my fat or should I just multiple 1.8 by 64? Also if I was very upweight say 80 kilos how much protein would you advise? Thank you for your help

QUESTION why does it get so much harder to lose weight as you get older???

So 40p, 30c, 30f will be fine, and the deficit caloric???

Thank you for this great series The main thing that I find difficult to understand pertaining to energy balance is the utilization of glycogen stored in muscles and liver. Does body use it as a main quick energy source and keeps doing so until it is completely depleted? or is it that body takes action as glycogen reduces and becomes scarce? It would be really great if you could expand on this

there is no fibre in meat fish dairy so where do you get it ? vegetables and fruit but wait they are carbs. Its rearely difficult to get protein without fat in meat fish .

Just to clarify! When you say "When we lift weights" you are referring to any type of resistance training (like calisthenics), right?

Does vegetarian protein create the same tef as meat or fish?

I don't want to deviate, but while watching I'm wondering what a certain fatness youtuber would look like doing this same video. Hilarious 😅

Is 1g per kg of bodyweight of protein enough while losing fat? My bf% is 23% btw

Are u on Instagram ?

Fucking informative

İ eat 10% fat diet sorry but i cant go more than 2 days so my hormones are so good 😀😀😀

Algorithm!!

Fell asleep 2 mins in. Does somebody want to post Cliff notes on what you're suppose to do

Zealots have a befuddled look on their face like... huh???? Great series.

Jerry Ward already covered this without all the scientific mumbo jumbo voodoo hex talk.

Hey Layne, Do you have that written down / in a written form somewhere? Thanks in advance