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Started By
Message
Weight loss advice
Posted on 11/1/18 at 5:35 pm
Posted on 11/1/18 at 5:35 pm
I’m sure this has been answered on here before, but long story short, I had my BF % measured on an inbody machine today. I came in at 5’9 204 pounds with 26% body fat. This is the heaviest I’ve ever been. The “bro” at the store told me to eat 6 meals a day and cut carbs at noon. Is there any information/methods as far as diet that would be more practical and possibly get me quicker results?
Posted on 11/1/18 at 5:37 pm to RickfromArizona
quote:
The “bro” at the store told me to eat 6 meals a day and cut carbs at noon. Is there any information/methods as far as diet that would be more practical and possibly get me quicker results?
Do not do this! You will spike your insulin so many times throughout the day your head will spin.
You need to eat a fasting focused ketogenic WOE. Keep your net carbs <20g a day and your macros should be 80% fat, 15% protein, 5% carbs (no more than 20g of net carbs however).
Also utilize intermittent fasting protocols the best being either an 18/6 (18hr fasted 6hr eating window) or a 23/1(essentially OMAD).
This post was edited on 11/1/18 at 5:43 pm
Posted on 11/1/18 at 6:13 pm to RickfromArizona
Hit up the putheforkdown
Posted on 11/1/18 at 6:22 pm to RickfromArizona
I'm currently down 26 pounds since late March. I started by going low (but not 0) carb, giving myself cheat meals after every so many pounds I dropped. Gradually, I started adding more and more exercise while trying not to increase my calorie intake. I eat more carbs now than when I started, but I'm definitely still carb conscious. I also found that totally skipping breakfast didn't work for me. Personally, I think my metabolism slows and I burn calories slower if I don't eat anything until later in the day.
This is the wrong approach. You want sustainable results. Find something you can be consistent enough with to maintain. I'll report back in a year and let you know if my approach is sustainable or if I'm a fat-arse again.
TLDR
Diet and Exercise
quote:
get me quicker results
This is the wrong approach. You want sustainable results. Find something you can be consistent enough with to maintain. I'll report back in a year and let you know if my approach is sustainable or if I'm a fat-arse again.
TLDR
Diet and Exercise
Posted on 11/1/18 at 6:48 pm to RickfromArizona
Make small adjustments first by cutting some pure sugar stuff like cokes and candy. Then get MyFitnessPal and track your stuff for at least a week to see how much you are really eating.
Start a simple to follow workout plan and don't overdo it.
After a month of continuing this, increase the difficulty of the workouts And start decreasing the amount of processed foods you eat and lower the carbs.
Once you have been tracking weight and calories for awhile you'll know what your calorie restrictions are. Reduce by 400-500 after the first month.
After you have done that for a little bit. You can now start doing things like IF, keto, low carb.... You need to know how to do this stuff before jumping into the deep end.
Always try to do more exercising to lose the weight before reducing calories. You'll hit the floor on calories before the ceiling of exercising.
Start a simple to follow workout plan and don't overdo it.
After a month of continuing this, increase the difficulty of the workouts And start decreasing the amount of processed foods you eat and lower the carbs.
Once you have been tracking weight and calories for awhile you'll know what your calorie restrictions are. Reduce by 400-500 after the first month.
After you have done that for a little bit. You can now start doing things like IF, keto, low carb.... You need to know how to do this stuff before jumping into the deep end.
Always try to do more exercising to lose the weight before reducing calories. You'll hit the floor on calories before the ceiling of exercising.
Posted on 11/1/18 at 7:03 pm to OMapologist
quote:
Personally, I think my metabolism slows and I burn calories slower if I don't eat anything until later in the day.
100% false
quote:
Diet and Exercise
Exercise is a very small component to losing weight. You need to track your intake with a calculator and you’ll be shocked I bet at how much you are shoving into your face.
Posted on 11/1/18 at 7:19 pm to RickfromArizona
Start burning more than you put in
Cut out the junk and processed food
Cut out the junk and processed food
Posted on 11/1/18 at 7:20 pm to OleWarSkuleAlum
everything you just said is bro science.
utilizing a carb cutoff as he was advised to do is a perfectly aceptable way to control calories.spiking insulin doens't mean shite in terms of fat loss until you get down into the 10% bf range. if what he was todl to do didn't work then bodybuilders wouldn't be using the same protocol to get in better shape than you and i for the last 5 decades.
OP, you just need to eat in a deficit. All the ways of doing that are just tools when it comes to fatloss. People are going to scream about health and scream about IF and Keto and I am a fan of those, but 90% of your health benifits are going to come from the fat loss in it self and that has been proven in studies.
Keto doesn't cause any statistically siginifcant more weight loss then controlling calories. neither does IF, they are just tools.
Figure you what works for you. If you aren't lifting weights, start. If you aren't doing morning fasted walking, start.
tell us more about the foods you like, age, stats and if you plan to start lifting and we can give you your macros to start based on that.
utilizing a carb cutoff as he was advised to do is a perfectly aceptable way to control calories.spiking insulin doens't mean shite in terms of fat loss until you get down into the 10% bf range. if what he was todl to do didn't work then bodybuilders wouldn't be using the same protocol to get in better shape than you and i for the last 5 decades.
OP, you just need to eat in a deficit. All the ways of doing that are just tools when it comes to fatloss. People are going to scream about health and scream about IF and Keto and I am a fan of those, but 90% of your health benifits are going to come from the fat loss in it self and that has been proven in studies.
Keto doesn't cause any statistically siginifcant more weight loss then controlling calories. neither does IF, they are just tools.
Figure you what works for you. If you aren't lifting weights, start. If you aren't doing morning fasted walking, start.
tell us more about the foods you like, age, stats and if you plan to start lifting and we can give you your macros to start based on that.
Posted on 11/1/18 at 7:20 pm to OleWarSkuleAlum
quote:
You need to eat a fasting focused ketogenic WOE. Keep your net carbs <20g a day and your macros should be 80% fat, 15% protein, 5% carbs (no more than 20g of net carbs however).
Also utilize intermittent fasting protocols the best being either an 18/6 (18hr fasted 6hr eating window) or a 23/1(essentially OMAD).
Hot damn you are in deep
This post was edited on 11/1/18 at 7:21 pm
Posted on 11/1/18 at 7:21 pm to Hu_Flung_Pu
quote:
Make small adjustments first by cutting some pure sugar stuff like cokes and candy. Then get MyFitnessPal and track your stuff for at least a week to see how much you are really eating.
Start a simple to follow workout plan and don't overdo it.
After a month of continuing this, increase the difficulty of the workouts And start decreasing the amount of processed foods you eat and lower the carbs.
Once you have been tracking weight and calories for awhile you'll know what your calorie restrictions are. Reduce by 400-500 after the first month.
After you have done that for a little bit. You can now start doing things like IF, keto, low carb.... You need to know how to do this stuff before jumping into the deep end.
Always try to do more exercising to lose the weight before reducing calories. You'll hit the floor on calories before the ceiling of exercising.
^
|
|
Pretty much this.
Posted on 11/1/18 at 7:22 pm to StraightCashHomey21
he has gone into the cult where its the only way, everything else is shite. HE GONE!!!
Posted on 11/1/18 at 7:27 pm to lsu777
I’ve been on and off lifting for a while. I’m currently on week two of the grey skulls LCI method, but I’ve gained three pounds since I started it... from the responses it sounds like I am probably eating way more than I think I am.
Posted on 11/1/18 at 7:28 pm to lsu777
quote:
everything you just said is bro science.
utilizing a carb cutoff as he was advised to do is a perfectly aceptable way to control calories.spiking insulin doens't mean shite in terms of fat loss until you get down into the 10% bf range. if what he was todl to do didn't work then bodybuilders wouldn't be using the same protocol to get in better shape than you and i for the last 5 decades.
What did I say that is bro science? You’re going to tell me that spiking insulin is not a signal that tells your body to store fat?
This guy isn’t a bodybuilder he’s fat and needs to lose weight. He should attempt to never elevate his insulin levels beyond the basal level for sustaining life.
Posted on 11/1/18 at 7:51 pm to RickfromArizona
Excellent. Stick with that and develop the habit.
The MyFitnessPal will open your eyes.
The MyFitnessPal will open your eyes.
Posted on 11/1/18 at 7:53 pm to OleWarSkuleAlum
quote:
You need to eat a fasting focused ketogenic WOE. Keep your net carbs <20g a day and your macros should be 80% fat, 15% protein, 5% carbs (no more than 20g of net carbs however).
You can do what pissboi suggests and want to kill yourself.
Or, you can count your calories and enjoy a bag of M&Ms every once in a while.
This post was edited on 11/1/18 at 7:54 pm
Posted on 11/1/18 at 7:58 pm to RickfromArizona
Options:
1. Start drinking your own urine and don't eat for a week.
2. Monitor caloric intake, then modify to get into a consistent caloric deficit. Lowering refined sugar in getting there is usually a really solid call.
2.5. Adjust protein to be a major building block. Protein is good for building muscle if you're on Greyskull and it will take the place of less productive foods.
Keeping exercise dialed in while eating is big. They work together to build muscle while you lose fat. However many meals make it easy for you to eat at caloric deficit, do that.
1. Start drinking your own urine and don't eat for a week.
2. Monitor caloric intake, then modify to get into a consistent caloric deficit. Lowering refined sugar in getting there is usually a really solid call.
2.5. Adjust protein to be a major building block. Protein is good for building muscle if you're on Greyskull and it will take the place of less productive foods.
Keeping exercise dialed in while eating is big. They work together to build muscle while you lose fat. However many meals make it easy for you to eat at caloric deficit, do that.
Posted on 11/1/18 at 9:42 pm to RickfromArizona
quote:
I’ve been on and off lifting for a while. I’m currently on week two of the grey skulls LCI method, but I’ve gained three pounds since I started it... from the responses it sounds like I am probably eating way more than I think I am.
Excellent, start tracking calories and try to get about 300g of protein daily and about 11*bodyweight in calories. It just follow the sample diet in the LCI book.
At week 5 start adding 30 min or so if fasted walking every morning.
Posted on 11/1/18 at 9:47 pm to OleWarSkuleAlum
quote:
What did I say that is bro science? You’re going to tell me that spiking insulin is not a signal that tells your body to store fat?
This guy isn’t a bodybuilder he’s fat and needs to lose weight. He should attempt to never elevate his insulin levels beyond the basal level for sustaining life.
I've already posted the studies, insulin had very little effect on fat loss above 10-12% body fat. If it has no effect on overall fatloss why does it matter, other then trying to achieve perfect health or for health reasons in general?
When Calories are accounted for keto doesn't cause faster fat loss then traditional iso caloric diet. Quite a few studies prove this. Only execption would be when combined with multi day fasting. thanks
Posted on 11/1/18 at 9:57 pm to lsu777
quote:
When Calories are accounted for keto doesn't cause faster fat loss then traditional iso caloric diet
What about drinking your own piss though?
Posted on 11/1/18 at 10:09 pm to Mingo Was His NameO
Like I said in the other thread, doesn't cause weight loss. He recommends it because it makes you feel better during a day then just water according to Cole.
frick that though, I ain't drinking piss.
frick that though, I ain't drinking piss.
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