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Thread: I've FINALLY broken through my weight/fat loss plateau!! page 4

  1. #31
    magnolia1973's Avatar
    magnolia1973 is offline Senior Member
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    Primal Fuel
    Honestly, I think you can eat as much as you want. But it requires adjusting that idea of why you want to eat as much as you are in the first place.
    Bingo... if you eat as much as you "want" and the reason you want is hunger, it probably will work to eat all that you "want" primal foods. But if you eat as much as you want for other reasons- boredom, emotion, habit- even if you eat primal foods you run the risk of overeating. I "want" to eat right now. But I am not hungry, have good energy, etc. If I eat a handful of nuts its because I'm bored.

    Our body tells us what we need, but when there are other factors you can easily be eating when and what you don't need.

    And congrats on the weightloss!

  2. #32
    Lawyerchick12's Avatar
    Lawyerchick12 is offline Senior Member
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    Thank you for posting this!

  3. #33
    spincycle's Avatar
    spincycle is offline Senior Member
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    Here's the best summary of Leangains I've seen, it's from the Fierce Fit and Fabulous group on Facebook, these women really know their stuff and they helped me navigate the info. and get started, this is the Noob Primer:
    Noob Primer
    By Susan Kitchens, Jess Vm and 4 others in Fierce. Fit. Fearless. (Files) Edit Doc
    PLEASE READ:

    So many new members have joined us, I like to put this back up on the wall every now and again...

    For those of you who want the deal in a nutshell, we'll get you started. Keep in mind that the purpose of IF (Intermittent Fasting) is FLEXIBILITY.

    The time of day you choose to fast as well as how long your fasting window is remians a personal preference. I think the reason IFing is so easy is because there are no iron-clad do's or don'ts...nothing is really off limits.

    To make it easy, I've also pasted the blog below. I figured there was really no need to reinvent the wheel. Keep in mind, this is what I do...your goals may differ.

    .................................................. ...

    It's not super technical or scientific. If you want to read about the science behind the theories, go to Intermittent fasting diet for fat loss, muscle gain and health. Martin always does a thorough job of explaining things in fairly simple terms. What follows is more of how I would explain my lifestyle on Leangains to a friend. It is in no way complete and does not cover all aspects of IF, but I think it's a decent introduction to the average person who may be curious about what IF is and why the way we eat is primarily responsible for how we look.
    ..................................................
    No matter whether it's 10 lbs or 100 lbs, I see people every day killing themselves in the gym on treadmills and elliptical trainers and wondering why they're not losing weight. To be honest, and you may not want to hear this, the way we look is shaped more by WHAT we eat and WHEN we eat it than by how much we exercise. Our diet is probably 85% of the fat-loss battle.

    If you want to do it right, nothing is off the table when it comes to what you are able to eat, but the timing of when you eat different kinds of foods will make all of the difference.

    In case you're new to my blog, the lifestyle I've adopted includes what is called Intermittent Fasting (IF) combined with a heavy weight/low volume strength training program.

    I discovered IF in January when I was just browsing internet blogs and forums. A Swedish nutritionist, Martin Berkhan, has a great website/blog that is FREE and full of tons of information as well as the science behind why it works. The site, Intermittent fasting diet for fat loss, muscle gain and health, is overwhelming, so I would recommend starting here :

    What is Intermittent Fasting?
    Intermittent fasting - Wikipedia, the free encyclopedia

    Brief Summary of Popular Approaches to IF - there are different variations; find one that fits YOUR life.
    Brief summary of popular approaches to intermittent fasting | Intermittent fasting diet for fat loss, muscle gain and health


    Leangains is a variety of IF that uses a 14-hour fast with a 10-hour eating window (women) or a 16-hour fast with an 8-hour eating window (men). I actually follow the men's guideines - usually - so, for example, I will eat my first meal of the day at 1 pm and my last meal at 9 pm and nothing with calories until the eating window starts again the following day.

    Now, just fasting isn't enough because what you eat during your allotted window is critical.

    How many calories should you eat for fat loss? There are many formulas out there, but one of the simplest is to take 13 and multiply by your body weight. If you weigh 150 lbs (just using a round number), that would mean you need to eat 1950 calories a day to experience fat loss. If you're honest about what you're eating and you're not losing, then lower your calories a bit and see what happens. Everyone is different.

    Now, when creating a calorie deficit, hunger is always a problem. This is where WHAT you eat makes the biggest difference.


    Protein is king.
    Chicken, seafood, beef, pork, cottage cheese, venison, bison, eggs...learn to like eating meat and/or fish. This will comprise at least half of your daily calories EVERY DAY.


    How much protein?
    You will notice changes quickly by simply increasing your protein intake dramatically - aim for at least 1g protein per pound of your bodyweight. You are supposed to use Lean Body mass for this calculation but, if you can't figure that out, just start with your scale weight and play around until you start seeing the fat fall off. For example, if you're 150 lbs (just using a round number), you would aim to eat a minimum of 150g protein per day. Since protein is 4 calories per gram, that's the same as 600 calories in just protein alone.

    Fat and Carbohydrates
    Where this lifestyle differs from probably every other diet you've ever tried is the cycling of what are called macronutrients – Protein is a macronutrient. So is fat and so are carbs. The timing of your fat and carbohydrate intake will have a tremendous impact on your satiety (feeling full), mental wellbeing as well as fat loss.

    Fat
    1g of fat = 9 calories. Since fat is nearly twice the calories of both protein (4) and carbohydrates (4), you can't eat as much of it – but you CAN eat it. Bacon, avocados, natural peanut butter, egg yolks, fatty meats, fatty fish (salmon, mackerel), cooking oils, etc. Fat will make you feel full and improves flavor of the foods we're eating.


    Carbohydrates
    I have a love-hate relationship with carbohydrates but, to really get lean and strip off body fat, carbohydrates have to be used sparingly and only at the right times - preferably after a strength-training workout (I'm not talking about cardio, but weights).

    Carbohydrate sources matter. Straight sugar will not help you – it will only make you hungrier and crave more sugar. This is where the myth of "Fat Free" foods is screwing our society. Fat is not the enemy; carbohydrates are, yet we still need them - in the right form and at the right time - for recovery and psychological wellbeing.

    Sweet potatoes, yams, carrots, rice, whole wheat pasta, beets, tomatoes, fruit, etc, should always trump cookies, candy, cake, donuts, ice cream, frozen yogurt, fruit juice, etc. They contain more fiber and vitamins/minerals and will help you to feel full longer than eating a sleeve or Oreos (which you can still do from time to time by the way).


    Why should I only eat carbs after I train?

    Our muscles are our biggest storage centers for carbohydrates. Muscles pull in glycogen (byproduct of carb digestion) to keep at the ready for an energy source when needed. Here's the rub - IF YOU'RE NOT USING THAT GLYCOGEN, ANY ADDITIONAL CARBS YOU EAT WILL BE USED FOR ENERGY AND ANY FAT OR EXCESS CALORIES EATEN WILL BE STORED AS FAT. So, what do you do about it? You use the glycogen before you eat more carbs.

    Perhaps the fastest way to use the glycogen stores in your muscles is by weight training - heavy weights, low repetitions, low volume (meaning not often). For example, I work out 3 days in a 7-day cycle with 1 rest days between each workout; 2 rest days between cycles. I use compound lifts that use a number of muscles in a single movement - like a squat or bench press.

    My routine is pasted below (updated as of January 10, 2012). I do not do cardio other than taking my dog for long walks and surfing when I am able to.

    Confused yet? I don't blame you. There's a lot of information. To break it down simply for you, try this for a while:
    - Fast for 12-14 hours a day (this includes time sleeping). You can drink diet soda, water, tea (no sugar), coffee (no sugar, only a tsp of cream if necessary), sugarfree gum, etc...

    - Eat only during your "feeding window"

    - Only eat starchy carbs on days you workout, preferably after you workout or you can have a small meal a few hours before you workout with some carbs and the rest post workout. This is the "cycling" part. It means you cycle the days/times you consume certain carbs like potatoes, rice, cereal, sweets, etc. These are best put to work post workout for recovery and to restore muscle glycogen.

    - On days you are not working out, eat protein and fats with as much leafy green and non-starchy veggies that you want - broccoli, cauliflower, brussels sprouts, green beans, lettuce, cabbage, cucumbers, celery, etc...

    - Learn to read labels and try to estimate your calories. This is nearly impossible to do when eating out, so try to prepare as much food as you can yourself. Read the packages. Weigh your food. Know what you are eating. This is the hardest part, but worth the effort to make it a habit.


    - Macros - for a cut. If you want a lean bulk, you will have to adjust your macros accordingly.

    Training Day - about 40%p/45%c/15%f. stay near your maintenance cals for fat loss...eat above maint. if you want to grow.

    Rest Day - 55%p/20%c/25%f For fat loss, eat about 75% of your BMR/maintenance.

    - Indulge once every couple of weeks. Stretch one of your fasts a bit longer and then eat anything you want for one meal. I once ate nearly an entire deep dish Chicago style pizza. LOL.

    - Do not mix alcohol with fat or carbohydrates. When you drink alcohol, your body stops processing food, stores everything as fat and tries to rid your body of the booze. Protein can't be stored as fat, so feel free to eat lean meats, fish (not breaded, no tartar or heavy sauces), etc. before and during...

    - Train heavy - see my routine. (Start light while you're learning your limits and work your way to your maximum). Get a small notebook and log every workout. A good way to start for a beginner is 5 x 5. That means find a weight you can do 5 sets of 5 repetitions with at least 2 minutes rest between sets. The last couple of reps should be challenging, but not impossible.

    That being said, macros and cals depend on your goals. This is a good *starting point* to estimate cals etc. BMR calculator - BMR Calculator

  4. #34
    spincycle's Avatar
    spincycle is offline Senior Member
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    And this is the training routine I've been following- no cardio (except for the spin class I mentioned in a previous post, it will hinder your fat loss and muscle gain). It was written by Jenn Diamond from the same FFF group, I've made great progress and seen amazing changes in my body composition following this RPT program:

    Training Basics
    By Jenn Diamond in Fierce. Fit. Fearless. (Files) Edit Doc
    I’ve pulled the training routine from the IF YOU ARE NEW document to make it easier for folks to focus on one thing at a time. Once you’ve got the IF thing down, you need to take a good, hard look at your training routine. There are many ways to skin a cat, but the following is a basic recommendation (and is also what I have been doing for more than a year with great results).

    MY WORKOUT:
    ***Perform warm-up sets first! *** - ‘The Big 3′ Routine | RippedBody.jp
    MB has also posted studies showing that depth jumps (box jumps) prior to squatting can improve performance. I have not tried this yet, but plan to in my next squat workout. If you have tried this method, please let us know if it helped.

    REVERSE PYRAMID TRAINING (RPT) - Intermittent fasting diet for fat loss, muscle gain and health: Search results for rpt revisited

    Day 1
    5-min walk/light jog for warm-up.
    Squats 2-3 sets of 5-7 reps RPT style.
    Rest 3-5 mins.
    Walking lunges OR Split Squats 2-3 sets same as squats.
    Rest 3-5 mins.
    Standing barbell Overhead Press 2-3 sets of 5-7 reps RPT style.
    go home, eat 60-70% of your day’s calories; keep fat low

    Day 3
    5-min walk/light jog for warm-up.
    Bench press 2-3 sets of 5-7 reps RPT style.
    Rest 3-5 mins
    Pull-ups 2-3 sets with body weight or added weight once you can do 6 bodyweight reps.
    Rest 3-5 mins
    Dips 2-3 sets weighted
    go home, eat 60-70% of your day’s calories; keep fat low

    Day 5
    5-min walk/light jog for warm-up.
    Deadlift 2-3 sets of 4-5 reps RPT style.
    Rest 3-5 mins.
    Leg extensions - Same setup as deadlifts, but reps a bit higher (6-8).
    Rest 3-5 mins.
    Chins - Same as deads; bodyweight or added weight once you can do 6 bodyweight reps.
    go home, eat 60-70% of your day’s calories; keep fat low

    REST 2 DAYS AND REPEAT CYCLE


    THE IMPORTANCE OF ORDER AND LOGGING YOUR TRANING SESSIONS

    For best results and more effective tracking, perform these exercises in exactly the same order each session. Don’t mix it up, and always start with your biggest lift – Deadlift, Squat, Bench. Don’t decide, “Hey, maybe I’ll do Chin-ups before Deads today.” Doing so will affect your performance on the big lifts – and they should always be your primary focus. If someone is in your squat rack, ask them how much longer they will be so they know someone is waiting. Then go take a 10-minute walk. If they’re STILL hogging the squat rack, stand there and give them dirty looks until they relent.


    WHY ADEQUATE REST BETWEEN SETS MATTERS

    Scientific Explanation and Table of Recommended Rest Times
    Periodization Training For Sports - Tudor O. Bompa, Michael Carrera - Google Books

    From Lyle
    Factors Affecting the Length of the Rest Interval Between Resistance Exercise Sets | BodyRecomposition - The Home of Lyle McDonald


    WRITE EVERYTHING DOWN.

    Get a small notebook and a pen or pencil and take it with you every time you train. Write down EVERY weight, EVERY rep and EVERY set. Put the date, take notes on how you are feeling. I put little *s next to PRs (personal records), etc. This will prove to be an invaluable tool as you progress. It will show you where to start from session to session and will show you how far you have come as you progress. Whenever I get frustrated, I go back through my logs and see how weak I was a year ago and I forge ahead. Keep in mind, if you are new to strength training, your progress will come very quickly at first. Be prepared for improvements to eventually slow.

  5. #35
    spincycle's Avatar
    spincycle is offline Senior Member
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    I use myfitnesspal to calculate and track my macros and calories, it's really easy to enter recipes and I home cook almost all my food.

  6. #36
    Jgray513's Avatar
    Jgray513 is offline Junior Member
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    Primal Blueprint Expert Certification
    Do you have any links, or guides to start following what you did?

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