Hi Everyone, I am asking for some ideas please of different ways that you increase fat into your day. Many thanks in advance.

Hey, everyone! My name is Julian (Jules). I have a Bachelor's degree in Exercise Science, and I’m a Certified Lifestyle and Nutritional Coach. My mission in life is to help people who are better than me reach their potential so they can have an even greater impact on the world than I ever could. I’ve always had a strong connection to all things self-development, and I believe fitness is the ultimate catalyst for it. While I’ve always been relentlessly dedicated, like many of you here, I realized that being part of a community of like-minded individuals could make my journey even more powerful through shared accountability and support. I’m here to learn as much as I can from this place, and hopefully give back tonnes more value than I receive. Really happy to be here with all of you! Thanks for having me. 💪

https://www.instagram.com/reel/DDHhku4yNZD/?igsh=eWI0d2UyOW53OGdm

Yes, there’s a significant difference, and your physique will generally look better when the calorie deficit is driven more by expenditure rather than drastically lowering calories. When you consume more food, your body has the energy it needs to perform at a higher intensity in the gym. This allows you to build and/or maintain contractile tissue (muscle) while in a deficit. Muscle retention is crucial for achieving a lean, defined physique, as muscle not only enhances your shape but also boosts your metabolism. In contrast, when calories are too low, your energy and intensity in the gym suffer. This can lead to muscle loss, which negatively impacts your physique, making it appear softer or “flat.” Additionally, extremely low-calorie diets often lead to fatigue, hormonal imbalances, and a reduction in overall activity levels (your non-exercise activity thermogenesis, or NEAT, tends to drop). This is what body recomposition is all about: balancing food intake and activity to preserve muscle while reducing fat. By prioritizing higher food intake and increased expenditure (through workouts, steps, and general movement), you optimize your energy levels, performance, and overall results. Ultimately, a lean and muscular physique comes from eating more and moving more—not starving the body. This approach creates a sustainable, healthier, and more aesthetically pleasing outcome.

You’re better off losing nothing than you are losing muscle. Muscle is metabolically active tissue. There’s no point losing weight if your metabolism drops because you’re going to gain all the weight back (and probably more) by losing muscle. We want to lose as much fat as possible whilst holding onto as much lean mass as possible. You want to be aggressive but not too aggressive because it starts to create more harm than good. The entire theory is based around this study: A Limit On The Energy Transfer Rate From The Human Fat Store In Hypophagia. https://pubmed.ncbi.nlm.nih.gov/15615615/ Basically, how much energy can your body fat provide from its fat reserves when you’re eating below maintenance calories (hypophagia). This is possibly one of the most important studies for those who are interested in losing body fat because it tells you exactly the maximum amount of food you can eat each day in order to maximise fat loss without losing muscle mass. In other words, your fat reserves provide you with only a limited amount of calories per day and you have to provide the rest, otherwise you will lose lean tissue. The study actually came from the Minnesota Starvation Experiment Data which was titled The Biology of Human Starvation. They had 36 volunteers who were given 1570 cal per day to eat for six months and they lost 25% of their body weight. Using this data, they created the following mathematical model: “A limit on the maximum energy transfer rate from the human fat store in hypophagia deduced from experimental data of underfed subjects maintaining moderate activity levels and is found to have a value of (290+/-25) kj/kgd. A dietary restriction which exceeds the limited capability of the fat store to compensate for the energy deficiency results in an immediate decrease in the fat-free mass (FFM). In cases of a less severe dietary deficiency, the FFM will not be depleted.” What this is saying is that you will lose body fat if you eat enough calories to help your body fat feed you.