Ep 157: Bill Campbell on Aggressive Dieting, Dirty Bulking, and Keto Effects on Muscle Building

What practical tips can you implement to lose fat as quickly as possible? How does a keto diet impact muscle-building? Dr. Bill Campbell, director of the Performance & Physique Enhancement lab at USF, is back on the show today. He was on the show in episode 92, where they discussed the latest findings on improving body composition through food selection, fat loss, training, diet breaks, and more. Philip ( @witsandweights ) invited him back to revisit the latest in rapid fat loss, including the findings from the Wits & Weights Shredtober challenge from 2023 that followed a protocol inspired by his research. In this episode, they discuss progressive vs. aggressive calorie deficits, when optimal bulking becomes dirty bulking, the effects of a keto diet on muscle-building, and a new study that Bill's research lab is currently planning. In addition to his academic work, Bill publishes the Body by Science monthly research review, which has now published 20 issues. In that review, you'll find a summary of the two studies discussed today and real-world guidance from two industry experts. Today, you’ll learn all about: 2:29 Bill's thoughts on the experiment based on his protocol 8:20 The effectiveness of the protocol and cautionary approach to aggressive dieting 11:58 Optimal training program for rapid fat loss 17:03 No resistance training for the most aggressive plan 21:43 New research study on menopause and rapid fat loss 25:18 Exclusion criteria for the new research and the purpose of walking 28:22 Measuring metabolic rate and other considerations for the study 32:43 Progressive vs. aggressive caloric deficits and how to start 40:56 Dirty bulking (Issue 18, Study 1) 44:35 Muscle vs. fat gain limits 51:15 Anti-anabolic effects of keto (Issue 18, Study 2) 55:15 Outro Episode resources: IG - @billcampbellphd 'Body by Science' Research Review - billcampbellphd.com Philip’s Rapid Fat Loss Guide with the micro-cut protocol inspired by Dr. Bill Campbell Ep 92: Physique Enhancement, Rapid Fat Loss, Plateaus, and Processed Foods with Bill Campbell, PhD Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram