The Most Mysterious Fat Loss Expert You’ve Never Heard of Explains his Diet

Intro (0s)

• Thomas talks to various experts, including research groups and universities, for advice on diet and training.
• Thomas's guest, Grant, is not seeking a large online following and is interested in having genuine conversations about diet and nutrition.
• Breakfast: 14 egg whites, 3 yolks, 1 tbsp olive oil, ½ avocado, greens powder.
• Pre-workout: whey protein shake.
• During workout: essential amino acids, glucose, and fructose.
• Post-workout: whey protein shake, sweet potato.
• Lunch: jasmine rice, venison.
• Dinner: ground chicken, sweet potato/jasmine rice, 1 tbsp olive oil, cruciferous vegetables.
• To cut weight, Grant runs a slight deficit six days a week and a significant surplus one day a week.
• To bulk up, Grant runs a surplus six days a week and a deficit one day a week.
• The diet for both cutting and bulking is the same, except for one "tasty treat" meal during the surplus phase.
• The "tasty treat" meal consists of Greek yogurt, blueberries, dark chocolate, honey, and whey protein.
• Grant emphasizes that adding just one extra meal can put someone in a surplus.

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Dieting 6 Days a Week (1 cheat meal day) (5m12s)

• Deficit of 500-700 calories for 6 days a week.
• Cheat meal on the 7th day with a surplus of 2,000 calories.
• Cheat meal is high in protein and strategically includes foods not normally eaten.
• Cheat meal foods are chosen to be gluten-free to avoid digestive issues.
• Cheat meal foods are calorie-dense with a small food volume to minimize bloating.
• Cheat meal is important for leptin response and psychological well-being.
• Cheat meal foods are chosen to be high in calories and low in volume to minimize bloating.
• Cheat meal foods are typically gluten-free to avoid digestive issues.

Recent Research on Cheat Meals (9m1s)

• Cheat meals may not be beneficial for overweight individuals with high body fat and leptin resistance.
• Leptin resistance occurs when the brain does not respond to leptin signals, similar to ignoring persistent phone calls from an ex-girlfriend.
• Cheat meals can be detrimental for overweight individuals as they further increase leptin resistance.
• Cheat meals seem to work well for lean individuals but can backfire for those who are not lean.
• Cheat meals are earned, not a right, in the bodybuilding world.
• Bodybuilding nutrition has been ahead of the curve in terms of scientific understanding.
• Cheat meals are deployed strategically to address leptin downregulation or performance decline.
• The goal is not the cheat meal itself but the body's readiness to receive it for optimal outcomes.

Bodybuilding & Broscience (12m56s)

• Bodybuilding coaches who have helped many people achieve sub 5% body fat likely have a good understanding of nutrition mechanics.
• Bodybuilders have been ahead of the curve in terms of nutrition and training knowledge.
• John Meadows was an example of a bodybuilder who had interesting and effective training methods.
• Bodybuilding science has evolved and is now more respected, with some TikTok influencers also providing valuable information.
• The speaker introduces the guest, a fat loss expert who has helped many people lose weight and improve their health.
• The guest explains that his approach to fat loss is based on a combination of factors, including:
  • Calorie restriction
  • Intermittent fasting
  • Resistance training
  • Sleep optimization
  • Stress management
• The guest emphasizes the importance of finding an approach to fat loss that is sustainable and enjoyable in the long term.

Emotional Response to Food & Cheat Meals (16m11s)

• Cheat meals as an emotional response can lead to problems.
• Rewarding oneself with cheat meals for emotional reasons is not recommended.
• Some individuals may benefit from occasional planned deviations from a strict diet to avoid feeling deprived and binging.
• Personality traits and individual preferences should be considered when designing a nutritional strategy.
• A rigid approach may not work for everyone, and finding creative solutions is essential.

Supplements (20m49s)

• The speaker, a former drug addict, uses supplements as a way to experiment and satisfy his addictive tendencies.
• Magnesium, Carlson fish oil, and vitamin D are essential supplements for the speaker.
• Hydrogenated water is used to combat oxidative stress and improve overall stability.
• Urethan A, recommended by Thomas DeLauer, has shown significant benefits in post-workout recovery.
• Schisandra is used as a hedge against excessive caffeine consumption, which can lead to mineral leaching.
• TMG (trimethylglycine) has shown promise in combination with NMN (nicotinamide mononucleotide) for increased energy, improved recovery, fat loss, and muscle preservation.
• TMG works by reducing oxidative damage and harnessing the power of NAD, a coenzyme involved in many important bodily functions.
• TMG has also shown promising effects in improving joint health, especially in individuals with replaced hips or knees.
• Supplements should be viewed as tools for experimentation and potential health improvement, not solely as a means to make money.
• A balanced approach to supplements is encouraged, avoiding excessive consumption while acknowledging their potential benefits and enjoyment.

How to Know if a Supplement is Working (40m54s)

• Monitoring performance and feelings after workouts can lead to improvement and provide valuable data for future progress.
• Double-blind experiments with placebos can help assess the effectiveness of supplements, especially in evaluating short-term effects.
• Long-term effects of supplements may be noticeable but can be challenging to attribute solely to the supplement.
• Feeling the effects of a supplement compared to a placebo indicates its effectiveness.
• Substances like caffeine and beta-alanine produce noticeable changes, such as increased power output during exercise, making them distinguishable from placebos.

Where to Find More of Grant (45m54s)

• Grant's Instagram page is @grantormelorra_uncore.
• His Instagram page is a scrapbook of things he likes, including training content, golf content, and pictures of his dog.
• He does not have a big platform outside of Instagram.