I was thinking the same thing but then it occurred to me that there would definitely be variation with meat, and possibly beans, rice/grains, or even fruit and veggies.
I kind of feel like if you have to worry about how ripe your banana is, you’re losing track of the forest.
This topic seems to have lost the forest. 67 posts and nobody has lost a lot of weight using Dr. Kyle’s methods despite him being on AACC podcast 10 to 15 times.
Meh, I’ve lost weight in the last few months using methods that started accidentally close to what he suggested on his last appearance on the podcast and now maybe a bit more intentionally so. Not “a lot” of weight, because that’s very subjective, but twelvish pounds in a little over two months. The win for me is that I’ve managed to do this while still keeping up with a TR plan set to “demanding” by paying attention to fueling the days before my hard workouts and not trying to use my workouts to drive caloric deficit.
That said, I’m not someone who has historically struggled with weight, so I don’t want to wave a flag and say “hey, this is a great idea and it totally works” because I have no idea.
12 pounds in 2 months is good amount of weight. Some would call that aggressive even. Congrats!
It’s been slightly over two months, so not as aggressive as it sounds. I think last time I looked it was one pound every six days average – still more than I intended. The big thing is that I think getting the protein and lots of veggies is helping me stay satiated. I don’t really think I could stick to any kind of nutrition plan if it left me feeling hungry.
If a ripe banana is more calories, where does the additional energy come from?
Without getting too much into the weeds (macro’s, timing, whole vs processed, etc)- eating less and moving more is what’s worked for me in the past. And it’s what I’m working on again.
I started tracking yesterday. I’m going to follow the Dr. P’s program.
Wow, I found it challenging to hit 100g of fat. I was ending the day having only eaten 65g. I still had more calories in my budget so I consumed a couple of tablespoons of olive oil and ate a banana.
The protein target was not hard to achieve.
I’m starting at the same time as you. Will be nice to check in. Post often with your progress. I’m following a similar methodology, though not as much fat. I used to think I could be a body builder (surprise - its a lot of drugs) and was extremely attentive to my macros and tracking everything for the better part of 3 years. Fat is a highly personal metric. There is a floor for basic hormone production and general mood. You want to find what ~feels~ right for fat and never drop below that. Cravings are actually an increidble way to know if you’re hitting the right number. After a week at 40g of fat per day, and hitting 100g+ of protein, if you’re craving a juicy burger or fried foods, its likely time to add a few grams of fat to the daily routine.
Also for us endurance athletes burning through carbs each session, if you can get away with 20g less fat than what Kyle P suggests (1.1g/kg) then you can replace that cal with carbs (twice the bang for buck given the 4/9 calorie split) and fuel your training slightly better.
I had a period of trying to maintain 30g fat per day and that became increasingly difficult when there is a few grams in everything you eat. Slice of bread has a few, oil in the pan for eggs, any form of red meat. etc.
Best of luck. i’m 183 currently and set a few ABC goals of 173,163,155 respectively.
After doing this for 6 days straight, I’ve been finding the targets sometimes challenging to hit. Most days require some supplementation (whey primarily). I was going for the middle of the range but I’m going to shoot for the bottom of the range or even another g per kg under and then not stress about it.
Honestly, i don’t know how anyone could do this plan with free range eating. It seems that at minimum one would need to track protein intake and then maybe not worry about the fat so much. It is super easy to be 15-20% under the targets.
Eat a couple/few eggs. That’ll bump your protein and fat. Scramble in a heavily buttered pan if you need to.
I don’t have any trouble exceeding the protein and fat (and carb) targets, but I’ve been practicing for this for a long time. 
Protein can be a challenge. I have a whey shake on days where I don’t have a hard TR workout. Fat generally seems to take care of itself? I also tend not to sweat it too much if I’m a little under on fat so long as I’m not hungry.
Already on it. Yesterday for example,
Fat 108g (right on target)
carbohydrate 206g
Protein 120g (target is 155g)
protein was
AM: 3 eggs + 1/2 scoop of whey
Noon: meat, beans, rice, half a PB sandwich, and 2.5 ounces of turkey to get the protein up
PM: 5oz salmon + brown rice + 1 cup of plain greek yogurt
As you can see, I ate solid, healthy protein meals and still missed the target by 35g. The yogurt was an after dinner snack because I saw that I was low on protein for the day.
I’m also trying to be in a calorie deficit so if I ate another 35g of protein, that would leave me even less carbohydrates which I need to fuel workouts. It feels like treading a fine line to be an athlete on this diet.
I think I’m willing to sacrifice a little protein and fat to eat more carbs.
I really think that if we’re adding butter to our foods for no reason other than to meet a target percentage of fat, we’ve lost the plot.
I seem to recall that the point of hitting the fat target is so that hormone production doesn’t tank during a calorie deficit. So, if we believe Dr. Kyle and want to follow his plan, it’s something to pay attention to. Personally I’m not going to sweat over ending the day at 90g instead of 107g. But if you are hitting 40 or 50g per day then maybe one needs to pay attention.
Per google ai:
Dietary fats are fundamental for hormone production and function, serving as the building blocks for steroid hormones, such as estrogen and testosterone, and supporting the production of hormone-like substances like eicosanoids. A balanced intake of healthy fats, particularly omega-3s, is crucial for maintaining hormonal balance, influencing metabolism, fertility, and overall endocrine function, while an excess of certain fats can disrupt these processes.
Impact of Dietary Fat Quality
Healthy Fats:Foods rich in monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs), like avocados, olive oil, and fatty fish, are vital for hormone regulation and metabolism. Omega-3s, in particular, have been linked to better hormonal profiles.
Saturated and Trans Fats:
High intake of saturated and trans fats can contribute to insulin resistance, potentially leading to disruptions in hormone balance and contributing to obesity.Effects on Testosterone and Fertility:
Research suggests a complex relationship between dietary fat types and androgen levels; some studies link increased PUFA intake to lower testosterone
We all want to train hours and hours per week and lift heavy at the gym and do all the stuff so we want good testosterone production.
The emphasis is on healthy fats. I’m not buying it that butter is a health food.
i’m listening to Podcast 463 right now. I would recommend anyone listen to it even if you’re happy with your weight.
I did something really similar to lose a bunch of weight years ago and I weighed my food enough to where I can now eyeball it.
Wish I heard of Pfaffenbach sooner. it’s really genius to target 5 lbs lower than you are now rather than way lower and to lose weight in steps. I did similar but I targeted my goal weight and then took frequent maintenance breaks. it would have been much less painful to do it Pfaffenbach’s way than mine.
anyway, super interesting podacst. I love the combo of Nate and Jonathan when they interview a guest. they are respectful of each other’s questions and come at the guests with different angles. and the questions are always thoughtful. Pfaffenbach is well spoken and is able to articulate his thoughts in a simple manner. A+ as usual for the podcast.
Butter is fat from dairy. There’s some in milk and cheese and yogurt and cottage cheese. You get to control how much you consume. There are many aisles of stuff in your grocery store that are likely worse for you than a tsp of Kerrygold butter used to scramble a couple eggs.
And yes, it’s walking a fine line. You’re trying to do intense exercise in a calorie deficit and get all your macros…it’s a diet. I don’t know if that protein target is at the bottom of the recommended range or not, but Kyle laid it out to hit the protein and fat target and fill in with carbs (and some percentage of the calories burned are from fat…was part of the discussion that you don’t have to fuel that portion?). From my experience, I don’t need anywhere near the carbs that so many people here are trying to get in “for workouts.”
Don’t forget that some days may be better to run a deficit than other days, particularly when it comes to getting “enough” carbs to fuel your workouts. I focus more on being in a deficit on zone 1 & 2 days, but the high intensity or long workout days may not be appropriate to do as much deficit. And the scale shows that on a daily basis, but I am able to get the resuIts I want over a weeks time.
FWIW, I’m not anti-butter. I eat a little every day. But, it’s in no way a health food. Based on cardiovascular disease studies, all saturated fat is a health negative. Olive oil, avocado, etc. seem to be health positives.
But for someone who works out 6-10-12+ hours a week like people here do, a teaspoon of butter a day is probably not going to result in cardiovascular disease. As they say, the dose makes the poison.
No doubt it’s a saturated fat, and too much of that isn’t good for you. I’d never recommend it just for fat calories, I like the flavor a lot, too. 
Even webmd says “in moderation, butter can be a healthy part of your diet” since there’s more to it than just the saturated fat.
Butter: Is It Good for You? Pros and Cons, Nutrition Information, and More