Originally Posted by Dreamliner
Set aside the 25g study for a moment. You agree on calorie deficit to lose weight. You agree on strength training to preserve muscle. That speaks to leanness. So, where do we disagree ?
I think our disagreement come to a head with reducing calories. You say reduce to lose fat, I say reduce to lose weight (including both muscle and fat)
you say strength train to preserve muscle, I say strength train to breakdown muscle, eat protein to build muscle back up
You don't get lean just reducing calories unless you are lean to begin with. As in your case when you cut out the PB and J sandwiches. AN overweight person will lose both muscle and fat when just reducing calories without paying attention to the type of and how many calories are reduced. You cut carbs and then replace 2/3 of the carb cut with more protein and fat. thus creating a 1/3 calorie reduction. You still get plenty of protein for muscle repair and growth (to recover from strength training) and you re teach your body to use fat as a fuel source instead of carbs