He prioritizes protein and fat intake at those rates, then you fill the rest in with carbohydrates until you hit the amount that allows for successful adaptations and energy levels while achieving your weight loss goals.
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There’s not ill-intent or disrespect on his part.
We were experiencing a variable delay throughout this recording that really made it tough to have flowing conversation.
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As always, appreciate the info and transparency, Jonathan! I know media, podcasting, recording, editing, etc etc etc is a tough biz 
#stillloyal
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Total mass or lean mass?
That’s great to hear. 
Lycra
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Thanks, really enjoyed this as I’m currently leaning out to race weight. I agree it shouldn’t be a number on a scale but it’s hard to set a goal without a quantifiable number for me. But tend to get to a point near my goal when I know it’s time to stop. Also, I’ve found I was too low in protein in years past. These suggestions on protein are right on with what I’ve found to keep my performance up while the weight comes down.
He specifies total mass. This surprised me a bit as well.
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Me too, but then I felt like maybe @Jonathan corrected him, but then he went back to saying total again. I could be misremembering though and didn’t want to take the time to go back through it all just to answer the question.
Am I wrong?
That’s kind of what I’m getting at. At the end of the day the primary metric is caloric intake. You can satisfy the recommended protein and fat requirements but you still have to convert the carbohydrates (1g of carbohydrates equals ~ 4kcal) into calories to determine the baseline for total energy requirement. Once a baseline is determined have a starting point to reduce calories/macros as recommended.
Maybe Dr. Pfaffenbach is so in tune with an athlete’s caloric needs that calculation is running in the background of his brain and he doesn’t even think about it. I still feel like that piece is missing from the podcast and should be clarified.
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It’s seemed like a podcast about athletes near their peak tuning weight rather than losing weight.
The only weight loss tips I heard were:
- Become a missionary in an impoverished region of the world.
- Whatever you did before won’t work now, your mind will betray you! ( So exercise and calorie reduction are out…. Ozembic (sp?) or Cocaine? Ozembic/Cocaine cocktail?)
- Tell yourself you’re not 50lb overweight and make more power.
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Directions unclear, addicted to cocaine
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Well, at least you can’t store any more fat. Unfortunately, your family won’t let you leave your house to go on a bike ride.
How am I supposed to ride Z2 without fat stores anyway?!
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Did I miss something…or was the recommendation for losing weight to not lose weight?
Having very very skinny kids, I can tell you that you’ll be fine…fine…fine… then things will go one of two ways:
- You’ll turn into AN ABSOLUTE CRAZY PERSON (only comparable to someone on bath salts/ synthetic cathinone)… until someone puts even the smallest dab of sugar in your mouth, then you won’t remember how you got in a fist fight with a child.
- You’ll just take a random nap in a ditch
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Blockquote JoeX
That’s great to hear.
He uses grams of macronutrients to kg’s body weight. The way I understand it is that he doesn’t communicate in calories or percentage of protein, carbs, fat. I think it’s probably a whole lot easier and more consistent for him to communicate the way he does.
@Marek - I agree with what you said - in the end all of the grams to kg’s is still calories. He just get’s there a different way, similar to the video about energy availability. I’ve trained myself to think in terms of grams of macros per pound of bodyweight for protein only and I have a baseline for fats 55-70, and the rest is carbs. It’s almost exactly the same numbers he is speaking to in his language.
@Abe_Froman He didn’t recommend losing or not losing - just that if you are going to do it, do it in 5 lb increments before making any further adjustments and only do it as long as your sleeping well, eating healthy, and training is going well. From there he manipulates carbs at varying levels of aggressiveness and then let’s the body do its thing.
He also stressed that different people have different rates of weight loss, so just have a plan and follow it and let the body do it’s thing. I can certainly relate to that as I’ve discovered that it typically takes me about 3 solid weeks to see results from any type of changes in body comp from either eating in a surplus or a deficit. By week 4 my body is usually settled into a weight loss phase - the weight gain phase is usually something that happens during the holidays which is coincidentally about 6 weeks long.
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Muggsy Bogues would like a word
I will say there is only one truth on the bike. You can never tell how strong a cyclist is by looking at them. 
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Sausage king, they said you should still eat sausage.
The questions isn’t about not eating enough carbs. The question is having a baseline to not eat too many carbs. Which is impossible to determine if you don’t take caloric requirements into account.
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