Announcement

Collapse
No announcement yet.

Ratio for losing body fat

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • #31
    Fuel your workouts with carbs and eat at a slight deficit. I was very low carb, now eat 100-150g a day and am losing fat nicely. It really is about calories, and if you are not metabolically damaged don't be afraid of them.

    I'm 188 and generally sit around 2100 cals for leaning out, with a spike due to some evening overrating on a Saturday.

    Simple as that

    Comment


    • #32
      Neckhammer makes a good point. To get the reffeds you need there will be lots of chicken breast, tuna, pork loin, turkey in your future. May not be primal, but...
      Don't be a paleotard...

      http://www.bodyrecomposition.com/nut...oxidation.html

      http://www.bodyrecomposition.com/nut...torage-qa.html

      http://www.bodyrecomposition.com/fat...rn-fat-qa.html

      http://www.bodyrecomposition.com/nut...-you-need.html

      Comment


      • #33
        Originally posted by Neckhammer View Post
        To eveyone screaming eat more carbs.... here lies the rub (IMO)...

        If OP has to go super low calorie to drop that last bit then he only has so much to work with. He NEEDS protein. So he needs meat that inherently comes with fat. Probably at least like 100-140 grams of it if my guestimation is right. There is 400-600 calories there. Unless he's living on chicken breast alone (not very primal to not eat the whole animal IMO) then you gotta give him 1000-1200 calories of meat/day. That leaves about 100g of carbs if he really wants em though right? That will take you to 1400-1600 calories. How low did OP say he was.... I forget? Anyway, that would be my Rx to get there OP. A caloric restriction is inherently lower carb for us mere mortals (see 160lb middle agers ).
        Dude, you're such a carb hater!

        Kidding of course, and I agree. Protein should be the #1 priority, and sometimes I make recommendations assuming people know that's the case, which is a mistake on my part.
        My nutrition/fitness/critical thinking blog:

        Comment


        • #34
          Originally posted by chima_p View Post
          Neckhammer makes a good point. To get the reffeds you need there will be lots of chicken breast, tuna, pork loin, turkey in your future. May not be primal, but...


          http://www.bodyrecomposition.com/nut...oxidation.html

          http://www.bodyrecomposition.com/nut...torage-qa.html

          http://www.bodyrecomposition.com/fat...rn-fat-qa.html

          http://www.bodyrecomposition.com/nut...-you-need.html
          Great link chima. Thanks.
          Last edited by miata; 08-04-2013, 03:11 PM. Reason: Added links...

          Comment


          • #35
            Originally posted by jakejoh10 View Post
            Dude, you're such a carb hater!

            Kidding of course, and I agree. Protein should be the #1 priority, and sometimes I make recommendations assuming people know that's the case, which is a mistake on my part.
            Your kinda right. I try not to be, but damned personal biases keep cropping up. Hey I gave him 100g of carbs though.... thats not too bad . If he decides to spend them on potatoes and such then this is both PHD and Primal levels.

            Comment


            • #36
              A recomposition diet - or "culking" - seem to be the order of the day here! Go as low carbs as you can, but high enough to fuel high intensity workouts, and not below a 300-500 kcal deficit, and bust your A**ss off in the gym on a high volume routine to burn off that spare tire is my recommendation...
              "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

              - Schopenhauer

              Comment


              • #37
                Thanks for the input.

                It's obvious I need to start to do some counting but as I mentioned somewhere else, its nearly impossible as I travel 11 months a year and mostly live in hotels. I only eat out and don't have any type of schedule. I'm not sure how to get around that.

                The other thing is that I go out almost every single night, do salsa 3 hours a day (on top of going out), and probably don't sleep enough its 9:37 am here now, I slept maybe two hours tonight, now I'll try to fall asleep again but probably won't be able to.

                Comment


                • #38
                  If you cant count calories due to lifestyle issues, then learn to judge your hunger correctly. At least for me, i need to feel some hunger at the end of the day, in order to lose fat/weight. Just be carefull not to confuse it with appetite. Also realize that those restaurants dont care about your bodyfat and are likely to put alot of calories into their food, since that tastes good.

                  Comment


                  • #39
                    If you really are determined, take a simplified approach.

                    Start a new training cycle geared towards strength such as HIT, 5x5, etc.. Start off light and focus on increasing the weight on every workout.

                    Then regardless of macros, cut the calories to she'd the fat.

                    That's the most simplified way to do it. It leaves you with no more questions. Trouble is, if you go too low for too long on the calories, you end up feeling like crap. At least that's my experience. But who said it wouldn't come without sacrifice? If it were easy, everyone would do it!

                    Comment


                    • #40
                      Originally posted by Davidil View Post
                      Thanks for the input.

                      It's obvious I need to start to do some counting but as I mentioned somewhere else, its nearly impossible as I travel 11 months a year and mostly live in hotels. I only eat out and don't have any type of schedule. I'm not sure how to get around that.

                      The other thing is that I go out almost every single night, do salsa 3 hours a day (on top of going out), and probably don't sleep enough its 9:37 am here now, I slept maybe two hours tonight, now I'll try to fall asleep again but probably won't be able to.
                      To be honest, I think you'll struggle to get the 6-pack and maintaining it will be even harder.

                      Stress isn't helping you:
                      -Traveling all the time
                      -Travel work stress
                      -Going out every night
                      -Not enough sleep
                      -Depressed mental state from very low carbs.
                      -Exhausted
                      -Maybe exercising too much and too often

                      Food. You have little control of hidden ingredients and ingredient quality
                      -Hotel food
                      -Restaurant/cafe food
                      -You probably move location too often to get cafes to cook 'your way'
                      -Not enough time to find proper quality food places

                      Even in the best environment some people's body will only give them a 4pack -
                      Those lower two can be awfully stubborn at the best of times

                      On the positive side looks like you've done very well given your lifestyle and you still can improve on what you have achieved so far.
                      Last edited by EatMoveSleep; 08-05-2013, 05:31 AM.

                      Comment


                      • #41
                        Just sent 90 min in the gym. What a waste of time. I think I'm taking an online coach, maybe the guy from Rippedbody.jp . Any other recommendations?

                        Comment


                        • #42
                          I'll take a 4 pack too :-)

                          I don't travel for work. I'm retired. I travel the world, party, and learn new skills and read a lot. Now I'm into salsa, 3 hours a day until I'm really good, then to the next skill. Pilot course, bartending, I have a whole list. And I pick up girls. That's kind of my main hobby ;-)





                          Originally posted by Davidil View Post
                          Just sent 90 min in the gym. What a waste of time. I think I'm taking an online coach, maybe the guy from Rippedbody.jp . Any other recommendations?
                          Originally posted by EatMoveSleep View Post
                          To be honest, I think you'll struggle to get the 6-pack and maintaining it will be even harder.

                          Stress isn't helping you:
                          -Traveling all the time
                          -Travel work stress
                          -Going out every night
                          -Not enough sleep
                          -Depressed mental state from very low carbs.
                          -Exhausted
                          -Maybe exercising too much and too often

                          Food. You have little control of hidden ingredients and ingredient quality
                          -Hotel food
                          -Restaurant/cafe food
                          -You probably move location too often to get cafes to cook 'your way'
                          -Not enough time to find proper quality food places

                          Even in the best environment some people's body will only give them a 4pack -
                          Those lower two can be awfully stubborn at the best of times

                          On the positive side looks like you've done very well given your lifestyle and you still can improve on what you have achieved so far.

                          Comment


                          • #43
                            Originally posted by Davidil View Post
                            I'll take a 4 pack too :-)

                            I don't travel for work. I'm retired. I travel the world, party, and learn new skills and read a lot. Now I'm into salsa, 3 hours a day until I'm really good, then to the next skill. Pilot course, bartending, I have a whole list. And I pick up girls. That's kind of my main hobby ;-)
                            Retired at 34 - lucky you :-)

                            Yeah the parting lifestyle isn't going to help the sixpack project - but sure would be fun.

                            Maybe start with two pack and then work your up from there ( actually down from there )

                            This list sounds interesting - where are you now?

                            As far as the six pack thing...... a similar case to yours - holiday travel ( well sort of, your travels sound more interesting). I find that when I travel overseas I often lose weight within the first couple days of being away.

                            How? I initially I naturally fast or eat much fewer calories during the trip there and the first few days there - not sure why but it could be the 'stress' of travel and adjusting to new time zones, places, food , weather, culture, language barrier, different currency, not knowing where/what to eat etc, etc.

                            Also I normally holiday in warmer climates where my appetite is lowered (normally I get lower appetite in warmer weather). Places I stay at have nice pools and/or beaches ( relaxing and low stress - plenty of vitamin D). I tend to get around town by walking everywhere (also rent motorbikes for further travels) rather than taxi rides - a lot of easy exercise. I use hotel gyms or do simple body weight exercises every other day. I walk in the morning, afternoon, evening to places it want to eat at or visit etc. I only eat two meals a day ( sometimes only one) as I don't feel hungry just have coffees and drinks - plenty of water. The warm weather , pools, beaches, boat trips etc probably makes me want to look 'better' as skin is often exposed ( swimming, sun bathing everyday for hours - I love the water and sun). I enjoy myself but I eat well, don't drink too much, get enough sleep and rarely get sick.

                            End result : "2pack becomes a 4pack", or "4pack becomes a 6pack" very quickly - the tanned skin effect is a bit of 'smoke and mirrors' that enhances the illusion

                            Moral of the story - intermittent fasting, rest/relaxation, warm weather, pools/beaches, walking alot, drinking water/coffee and getting a tan is an amazing effect for short holidays.

                            All this talk about holidays - I'm going on-line to check out some holiday destinations - its been too long

                            Comment


                            • #44
                              Originally posted by Davidil View Post
                              I'm just not getting it.

                              I work out at the gym, hard. Five times a week.

                              Mentally - I can go with NO carbs. I can literally not eat carbs AT ALL because I enjoy meat and salads so much, and have my few restaurants that serve carbless dishes that I love.

                              But when I don't eat any carbs - I get EXHAUSTED and depressed. So I need to force myself to eat carbs.

                              I'm THIN, if you'd see me you wouldn't understand why I'm even bothering with this thread, but I'm trying FOR ONCE in my life to get a sixpack. I'm 34, it's now or never.

                              So what exactly am I don't wrong that it doesn't seem like I'm losing enough fat? I lost a ton, but now I'm stuck somehow.

                              I'm 5.8, about 154 pounds. What's the carbs / protein / fat ratio I should have, considering that I'm working hard at the gym with weights? I don't do cardio, only lifting.
                              Carbohydrate is not directly stored as body fat, and de novo lipogenesis - the body converting carbohydrate into fat for storage - is a very inefficient mechanism. In order for the body to store carbohydrate as fat:

                              1.) First glycogen stores must be completely full, which is almost never (unless you're going to eat immediately after eating).

                              2.) Next, glycogen stores swell and overcompensate. During overfeeding, especially in people that lift, glycogen stores can swell up to 100% normal capacity to overcompensate for spillover.

                              3.) After that, overfeeding of carbohydrate causes the metabolic rate to increase significantly. So now you have to overeat past the metabolic rate increase.

                              4.) Then your body has to go through the effort of converting carbs into fat to be stored.

                              Dietary fat, generally, is immediately stored as fat.

                              When you eat carbs and fat in unison, it is the dietary fat being stored. If you eat very low carbohydrate, generally the increased stress hormones required for converting lean tissue into glucose has an appetite-supressive effect, so it's easier to maintain a deficit. Unfortunately, this promotes lean tissue loss and fat preservation. It is more effective to eat higher carbohydrate in a deficit to preserve lean tissue because carbohydrate is significantly more anabolic than fat and cortisol is suppressed when carbohydrate is consumed. The lower your intake of carbohydrate, the higher your average cortisol is (since cortisol is the primary hormone used to break down animo acids into glucose via gluconeogenesis) and the greater your insulin resistance is.

                              What does this all mean? If I were in your case, I would:

                              1.) Consume a higher carbohydrate/lower fat diet in general.

                              2.) On days you work out, try and eat very low fat (<30g a day) with much higher carbohydrate - at least 40% of your total calories. Try and eat a small caloric surplus on these days.

                              3.) On days you don't work out and just do cardio or are sedentary, drop your carbs, but don't take fat intake above moderate. Something more like 30-35% calories from fat. Protein intake should be constant, but since you're taking in less total calories on this day it'll be a greater percentage of total calories.

                              Salt your food well to maintain thyroid function, especially on deficit days. And as always, try your best to make the fat you do consume saturated fat with low polyunsaturated fat.

                              This is what I do.
                              Don't put your trust in anyone on this forum, including me. You are the key to your own success.

                              Comment


                              • #45
                                Davildil - You are a schmuck! You don't need to work and you have the fundage needed to travel the world and pick up chicks? And you are here, asking us about carbs?

                                Screw the Euro Disco and San Fran bathhouse scene--take up a life outdoors! learn rafting, rock climbing, mountain biking, hang gliding, hike the Appalachian Trail, float the Yukon, ride a donkey down the Grand Canyon. Do it all eating real food and sleeping under the stars.

                                It's the bright lights and city nights that will kill you, not 200g of carbs.

                                Comment

                                Working...
                                X