Greg Doucette "IFBB PRO" Metabolic Damage what is it? How do we fix it!!!

okay everyone today I decided the topic should be on what everyone seems to call metabolic damage and basically 20 years ago or so when I first got into the sport people used to say I can't get lean enough because I have an underactive thyroid that's what everyone said it was like that was the thing to have under active thyroid I can't get in shape under active thyroid today people all say I have metabolic damage that's why if you hit a plateau and you can't get as much as rip as you want you can't get strided gluts you can't get that is crazy 6-pack that you want for your show it doesn't mean you have metabolic damage it just means you're like most people on earth and you have a difficult time lowering your your setpoint and and trying to get at you know really lean chiseled physique it doesn't mean that there's something wrong with you okay so just because you have met about weight just because you can't get as lean as you want doesn't mean you have some kind of something wrong with your body it's a it's a challenge for everyone so I'm gonna try to get rid of some of the myths on metabolic damage say what you can do to fix it and like really just try to prevent that kind of an issue it's mostly women I don't hear many men saying they're having metabolic damage but like women I would say 50 percent of the girls I talk to believe they have metabolic damage just so you know it really like metabolic damage what it really is we're talking extreme extreme fatigue like you can't get up like you're just we want to lay down all day we're talking depression we're talking no sex drive we're talking you don't have your period insomnia you're talking like severe food allergies that just developed out of nowhere type 2 diabetes so like people who are yo-yo dieting for years they're eating sugar junk food and Dairy Queen and pizza all the time and then they do a show and strict diet and then you know back and forth back and forth back and forth yo-yo yo-yo yo-yo back and forth the real issue with is you're losing muscle muscle is what's basically giving you that high metabolism okay I weight 213 pounds it's mostly muscle I can eat 4,000 calories a day and maintain whatever percent fat I have say it's 10 or 11 percent okay if I was a hundred and fifty pounds and ate 4,000 calories I would not even come close to being Li with what I can now so if you want to have a leaner physique you need to increase your basal metabolic rate so to do that we add muscle muscle weight lifting you have to exercise and build up some muscle tissue every pound of muscle gain you're looking at 30 calories expended per day so just think if you add 10 pounds of muscle that's 300 calories a day that you're burning without doing anything that's not well that's without cardio without weight lifting that's just sitting around and relaxing so amplify that say you put on 20 pounds there's 600 calories so you know I've got 60 pounds more muscle than what I used to do triathlons so my metabolism way higher so I can eat a ton of food and stay lean now I don't need a lot of junk because I don't want to get like disorders with like type 2 diabetes and I don't wanna mess my body up so I eat really healthy but that's the main thing you need to build muscle mass okay we're several issues related to hormones like leptin ghrelin cortisol I'm not gonna get into all that like people don't need to know every little detail you just want to know how to fix it you know if you want to do six seven hours of research and figure out what every hormone does and you know be my guest if you just want it like a quick 10-minute fix on what to do then that's what I'm here to give you okay so other than adding muscle increase your protein intake protein is gonna like your basically your thermic effect of food here we're talking if you eat a lot of protein it's not the same as you eat a lot of fat so if I eat a thousand calories of protein or a thousand calories of fat my body does not have the same effect from those two things fat is fat if you want to turn fat that you eat from like your coconut oil to body fat that you can pinch on your body it doesn't take a lot of energy we're talking like maybe a three percent expenditure so out of a thousand calories your body can store 970 protein thousand calories about 670 of that can get converted to fat the rest is burnt off through metabolic process converting something from an amino acid to an actual adipocyte like you're thinking an amino acid you have to change it to something else that's a lot of work think of it as cutting down a tree and building a house you have to cut it and do all this stuff to it you're burning a lot of energy to convert that wood to whatever you're gonna carve out your home or bird house or whatever okay so that's the first thing um after after you eat making sure you got your your protein intake high building up your muscle the other thing is the eat low glycemic index foods low GI foods okay so that means do not eat like your white breads and your sugars and your candies and your jelly bellies and all that stuff you can't go do a show finish the show lay bed and eat skittles and KitKat bars and think that you have a bad metabolism that you're gaining weight okay you need basically fiber fibrous foods low glycemic so think of your fruits and vegetables you eat apples and you eat cauliflower you eat spinach you eat you know healthy foods peas carrots things that grow okay so fruits vegetables that much higher thermic effect of food than eating a candy bar or eating a cheap meal that you're gonna eat at the store and get your pretzels and whatever you're buying okay so that's that's gonna make a huge difference so I always on my diet plans include a lot of fiber and a lot of healthy food like your vegetables and fruits like berries like blueberries strawberries blackberries it's just anything that's healthy just think about it doesn't take a genius to know what's healthy you know that chips are bad you know like pizzas not gonna be good for you it's easy to know like you look at the groceries you know your fruit and vegetables like really is any of that gonna be bad and dairy don't think dairies bad dairy is awesome Greek yogurt is like the best thing ever it's got tons of protein and it's very low calorie in its filling okay so stick to the like low glycemic foods lots of protein and also another thing omega-3 fatty acids okay that will also help your metabolism it's essential you need it okay so make sure you get your omega-3s you can get that from your supplementation or you can just eat your fish I love to have a salmon is a really good example for that okay so if you do have metabolic damage maybe 1% of us do one percent not fifty percent like most people think this is going to reduce your metabolism and I love to always compare things to basically thousands of years ago okay a thousand years ago I wouldn't be dining for a show I would be trying to hunt wolf to eat some food so that I can survive so if you're you're dieting for so basically you'd say you're going to three-month diet you're eating 1200 calories a day you're doing an hour of cardio day to hour whatever you do that's basically the same thing your body thinks is you are it's wintertime and you're starving to death and so your metabolism slows down to keep you alive it does a bunch of things your body is smart it's smarter than you think it's evolved for millions of years to become what today and that's to survive to live past the age of 12 we want to be a hundred years old so what it does as soon as you go on a diet guess what hunger goes up you get hungrier makes you want to eat it prevents you from starving to death if there was no hunger signals I don't know if those you have kids saying kids won't even eat they'll sit there and won't eat their food like when you're an adult you also want to eat you're hungry you eat if we were never hungry we could technically starve to death we wouldn't even notice we'd be like no I don't need to eat okay hunger goes up you can't sleep as well basically I tell people it's like your body's keeping you awake so that you can go ahead and hunt and get some food and eat so that you don't die okay so what's happening is your metabolism is like slowing down your blood pressure is going down your heart rate is going down you're conserving energy you're not as fiery you might be sitting when you watch TV and you're like like dead not moving you're not as you're but not as metabolically active even though you're at rest like I have energy right now some burning calories I'm talking when I'm talking with energy if I was on a severe calorie restricted diet I'd probably be monotone and not able to speak and no energy it sucks so you're conserving energy that's to make you survive so technically it's a good thing but as a bodybuilder or a fitness model we want to get to as low of a body fat as we want so we want to overcome that okay so there's nothing you can really do about it unless you add muscle which is like the things I talked about like you can eat your proteins and and have your low glycemic unique foods fried prevent hunger eat several meals a day instead of like three big meals that kind of stuff but you are going to slow your metabolism down you have no choice if I'm 213 pounds right now and I diet and I'm 200 pounds 200 pounds of me is not going to burn as many calories as 213 so it's slowly lowering down okay so as you're losing weight your metabolism is slowing down in severe absolute horrible cases we're talking like you're 0.1% of people their metabolism might slow down five - 800 calories maybe like I'm not it's not gonna slow down to zero you're you you can't burn calories if I lift this in the air I'm burning calories it's pure physics you can't say I didn't burn energy calories are like the amount of calories like a kilocalories say how much energy is required to raise a liter of water one degree Celsius so if you're actually moving if I'm walking on the treadmill doing steady-state cardio for an hour I'm burning calories you can't just not burn calories you can't have metabolic damage go to the gym do an hour of cardio and not burn calories so technically speaking you can still get leaner even if you're damaged okay your body's gonna fight from you wanting to do that by making you hungrier and tired and depressed and insomnia and the food allergies and all these things but you still can burn calories you can still look somewhat reasonably healthy doesn't mean you can be 5% body fat for men and now season and 12% for women and have veins going through your abs year-round this is not an a realistic look or goal to achieve for 99% of population that's just not reasonable so my opinion is people getting to Cantus shape you've dieded your best this is the best you've ever looked on top of that you've cut your water done your diuretics and you're showing extreme muscle density and and definition that you can only maintain for a day or two okay if you have that as a goal in your mind that you want to like somewhat look like that you're setting your ups are for failure it's just impossible so just because you were dieting from 1:30 to 1:10 and you're back to 120 it doesn't mean you have metabolic damage because you're not still at 110 it means you're normal your body wants you to survive if your body fats too low as a woman no more period that's a good sign that you're like extremely low in body fat levels especially if you're doing cardio you get the feem at the triad you're doing your stress of the body and you're dieting and it's just all adds up to making it extremely difficult think of an adapter and it's not a good time to get pregnant if you're not eating and doing two hours of cardio because what your body's thinking is it's a thousand years ago and it's wintertime and you're struggling to survive okay so that's an adaptation it's it's technically a good thing the body doesn't want to get pregnant because it's not an abundance of food it wouldn't be good if you got pregnant you're six months pregnant I've no food for your baby okay so yeah the main thing is we have to get realistic ideas of how can I look like right now this is realistic for me I don't suffer to look like this if I want it to be five percent and have stride to glutes you're out that would be really really difficult and I would slowly lower my metabolism and the only way to get even close to that look is I would definitely have to eat lots of protein my omega-3s I would need to eat low glycemic index foods I would have to eat several times a day I would have to Train it have to be everything on point still be hard to get that lean but not hard to be somewhere in the middle I don't have to be 240 pounds and bulking up at Dairy Queen and McDonald's every Friday and Saturday night to put on muscle I'm bulking oh my god I need to eat all this junk food too my biceps are gonna get bigger if I eat a chicken nugget because it's going right here no not gonna happen so after a show if your coach tells you take time off to the gym oh yeah you don't want to make them up don't go to the gym and start eating normal because you need to re feed and and you need a binge so that you can reset your metabolism it's gonna rock it it's gonna like yeah it's gonna amp it up so instead of eating 1200 calories you eat 3800 calories well guess what that's 2600 calories that you just over ate your metabolism might go up a bit burns fifty extra calories you're still 2,000 plus calories over that is a recipe for getting obese in a month after a show if you do a show and you're doing an hour and a half of cardio and eating 1200 calories you stop the show and you stop training hard and eating more you're gonna get fat there's no choice that's that's what's supposed to happen your body is thinking okay he just killed a deer let's eat all this deer in two days and then we'll have enough food to survive till the next day he can hunt some food okay so you can't go from like ripped to being fat without doing something that you shouldn't have done you can't just say it's my coach's fault a lot of people in my last coach here all time my last coach had me eating 800 calories and doing two hours of cardio a day and then I gained 50 pounds after I'm like well shouldn't gone that low because really I don't recommend anyone go below 1200 calories that's like that's the bottom line if you can't get ripped on 1200 you're not born to be ripped just don't do it cardio there's you can do over an hour of cardio it's not like somebody said oh if you're doing more than an hour of sitio cardio you're gonna get metabolic damage no no I used to do triathlons I used to do five hours of steady state cardio and my body fat was low because I was burning calories you can't I mean look at the Tour de France those guys rights on their bikes for six hours a day none of them have over five or six percent body fat and guess what they're eating 7,000 calories a day they're not starving themselves they're on their bikes eating the entire race I used to do bike racing swimming running triathlons so I've done it all I've competed in bodybuilding in 52 competitions so I have based like experience I know it from experience not just from clients and watching other people but personal experience you can do two hours of steady state cardio a day and not get metabolic damage as long as you don't lose your muscles if the muscles are big they're still gonna burn calories now if you law lose 20 pounds yeah your metabolism slower if you're a 275 offseason and you're looking really chubby and then you died down in 198 your metabolism of course is gonna go slower your body's not carrying around 275 pounds of lard all day long so your metabolism is gonna be slower you should have been 220 in the offseason and then it'd be a much easier so don't bulk up don't get fat in the offseason and then have to die because that's yo-yo diet up and down up and down he do that that can cause serious problems long-term we're talking like diabetes type 2 diabetes not just like metabolism issues or I don't look good and you know on top of the mental stress of seeing yourself go from you're the best looking girl or guy in the gym and now you're the least attractive you're the biggest you're the most offseason looking person in the gym that stress has to be enormous so on top of that it's also stressful on the body to actually eat that much junk food to gain that so don't tell me you have metabolic damage and you're eating 1,500 calories a day in the offseason you're doing three hours per day if you're doing three hours a part of your day and you're eating 15 are calories you're losing fat even if you have metabolic damage you're still doing that work now if you're on a stepper and you're holding yourself the whole time like this and you're walking or you're gonna treadmill and you're hanging on leaning back and walking it 3 miles you're not burning the same amount of calories as it says so don't go by what it says you burn a thousand cards maybe only burn 400 but you did burn calories if you put out a lot you're putting out a watt it's a calorie it's gonna come from somewhere it's not magic you can't breathe in calories that you're burning it has to be food that's ingested in your mouth so if you mean 20 pounds of fat you ate 20 times 3500 calories per pound so like I don't know it's like 7000 or something 70,000 calories you did that to yourself you ate that food should have been eaten your fibers and your vegetables and your salads and your protein and not your McDonald's and your bacon and your eggs and your toast and your pancakes and your sausages for breakfast followed by pizza and alcohol and chicken burgers and hamburgers and fries and pop and chips and then the bulk barn jelly berries and sour puss fudge pack whatever you want to call this stuff no you're doing it you're doing it to yourself don't lie and say you're not eating too much you are eating too much if you're gaining weight too much weight you're eating too much now it's normal to gain some weight not saying everyone should be contest shaping around but if you're more than like 15% over your contest weight you're too big if you can't maintain 15% above your contest weight you should rethink why you're in the sport the sport is not for everyone it's hard not everyone needs to do it if I can only run 5 miles a day I'm not going to start training for a marathon if I don't like running if you don't like being healthy and eating good and stuff don't say I'm gonna compete in bikini contests where I have to starve myself all the time when you hate it try to be like normal and don't compete and don't be fat be healthy live a healthy lifestyle be right in the middle okay so if you can't if I'm if I'm if I'm competing at 200 pounds and I can't be around 230 I'm too big if I can't mean 230 if I'm at 230 I'm starving them hate life I want to eat so much I miss MacDonald just stop competing and be 230 all the time and just don't go on the yo-yo roller coaster you need to be able to be either pretty healthy all the time in an extremely healthy first diet or just be moderately healthy all the time you can't be extremely healthy and horribly unhealthy you're setting yourself up for type 2 diabetes you're going to hate your life you're gonna hate competing you're only gonna be competing for all the wrong reasons so like say you should like to compete I compete you don't do 52 shows and not like it I do it because I like it okay I enjoy the challenge I enjoy the diet I enjoy everything about it if I hated dieting and had no energy and was an [ __ ] to everyone when I'm on a diet maybe I shouldn't diet and maybe I shouldn't compete as I said competing is not for everyone okay just because your friend at the gym does it doesn't mean you need to you could probably be healthier than them and look the same way you're out say you're 130 all the time and your friend is 140 she died it's down to 110 and looks smokin hot and then she wins the bikini show then she's 150 pounds she's actually seeing more fat than she with and then who's better off the one who won the show and is not one fifty from 1:10 and feels like like crap about how they look or you who've been honored and thirty and consistently you know you train you don't go crazy you eat now it every now and then who's doing better you know who's a better person I'm a I be pro bodybuilder am I better if I win the mr. Olympia seven to ten I beat Flex Lewis somehow win the Olympia then I'm 300 pounds in the offseason I can't bend over to tie my shoes because I haven't I'm out of breath I'm gonna get a heart attack and high blood pressure vs. the guy who gets say like me like 11th place in my show but I'm healthy all the time in terms of my blood pressure my cholesterol my you know my I'm just all around a healthier person now I'm not saying Flex isn't healthy I'm just saying as an example like I think it's a lot better to not win the show and live and be healthy than to win the show and then look like crap the rest of the year because I know you all know some of the bodybuilders that look awesome show day and in a month later they look like they've never set foot in the gym and it's like what is going on okay I made some notes just wonder if I'm missing anything Oh in the offseason okay you did your show and your and your you put on your thirty pound you like you're watching the video like oh that Greg guys right shouldn't gain all this fat I'm an idiot do not use clen do not use t3 do not use fragments to lose weight to get back to where you were in the offseason you can't just rely on drugs to even get you to the being normal if you're at 35 percent body fat you don't need drugs to get down to 25 percent no climbing t3 and these things it might help you get from a low body fat to an extremely low body fat but you don't use that just to become normal you're just regular healthy lifestyle healthy eating and exercise can get you from being obese to being average like normal now if you have to use these other drugs later on you know that's the decision you have to make but you're not going to just do it at the start of the diet okay you have a certain set point you're born a certain way your body wants a certain body fat percentage okay that's your genetics it's not all genetics being good and body bullying 50% genetics 50% environment so if I have really awesome genetics and I train really awesome and I eat all and I do all the right stuff that would be a great bodybuilder five average genetics and I train my ass off and work everything on par I'm gonna still be a pretty awesome bodybuilder if I have absolutely horrible genetics and I train my ass and do all those good things I'm only gonna be average okay but if you have the best genetics in the world you train like crap eat like crap guess what you suck if you have average genetics you train like you suck still if you have shitty genetics and your shitty training then you clearly suck so yeah genetics is important but guess what what you do with those genetics is gonna give you too what your results gonna be okay I wouldn't say that amazing genetics I started I was 142 pounds how many of you are 142 pounds probably every single person that's a guy watching this video the more muscle than me when I started and I started competing in grade 12 but I'd been weightless thing since I was 10 so that's you know already 78 years solid hard training I've been training for 28 years okay I didn't get a pro card until 26 years of training so think about that when you say oh I'm 21 years old I'm 25 years old I need a pro card I've been training in the gym my whole life I've been at it for three years three years I've even enter a show for eight years okay so take your time with the sport enjoy it but be healthy okay very important missing any other points no all right so maybe one more point yeah people who hire me for a diet guess what you're going to do steady-state cardio on my diet unless you don't need it not everyone needs it you are not going to do hit cardio that's the only point I'm missing hit cardio we do hit training in the gym with weights when you go and do your set of squats it's hard your hurry goes up then your rest they need to know says squats then you rest another set of squats and your rest that is hit training okay we don't need to do it we don't need to sprint and tarah hamstring muscles sprinting we don't need to push our body the limit we're already eating less calories if you have enough energy to do these interval hard intensity sled dragging crazy workouts and train I don't know how you're doing it cuz you have more energy than I do there's no way two weeks from a show I could go out and do wind sprints for 30 seconds followed by two minute recovery jogging and sprint back and do all that stuff you've got to save your energy for the gym and hit the weights to get the muscles big you want muscle maintaining muscle mass is the most important thing guiding you don't need to lose all this muscle mass hit training is great but guess what we do it with weights steady-state cardio is great for burning fat okay I don't know why so many people have a big thing against it and yeah sure the research shows hit train burn more fat long-term yeah you have oxygen debt and then you have to repair you burn more fat for 12 hours after than during yeah we know all that but it's hard as hell and if you do hit training and then do squats one of the two is not going to be all-out there's no way I'm sprinting and recovering and sprinting and recovery and then going to do squats later that day and expecting to improve as much on both save the hit for the gym with the weights cardio steady state easy cardio like you know two and a three miles an hour walking 15 percent incline you're burning fat longer you do it higher percentage of fat you're doing at the start you know you're bringing more carbs less fat as you're going more the percent of fat is getting higher and less carbs that's burning off the carbs that you eat it's burning off the fat that you have it's still gonna burn more fat later but not as much as hit cardio but it's still easier and more effective long term for more people it's more realistic okay save hit cardio for people who do sports like when I was a swimmer with swim team swim two laps and rest and slim two laps and sprint and run and sprint up a bike bike ran up a hill and slow down and sprint up a hill that was so that I could sprint at the end of a race to beat someone else or have some ass left two out you know sprint someone in a try phone or something it's not to burn more body fat it and to think of body fat at all at that point okay so I'll end it there if you need a trainer look me up Greg do set at hotmail calm I have an athlete page on Facebook you can hit me up there like my page or just add me to Facebook ask some questions I'm great now I'm training thirty people I still can train more not many more it is a lot of work at this point but there's always people coming and going after a show usually a few people stopped training with me in and I can take on a few more so hopefully you learn something if you don't agree with me you know tell me why if you agree tell me you agree tell me experiences and hopefully this shed some light on metabolic damage and don't think you have it don't use it as an excuse you can do it you can be healthy and look good just don't think you have to have veiny six-pack year-round because that is just too extreme okay good luck

Channel: Greg Doucette

Views: 103,236

Rating: 4.962018 out of 5

Keywords: mutant, greg, doucette, IFBB, pro, powerlifting, bodybuilding, raw, bench, press, squat, deadlift, posing, flexing

Id: VVF64oQ3yZk

Length: 29min 2sec (1742 seconds)

Published: Tue Oct 29 2013