re: OT Workout crew: What am I doing wrong?

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"A 1000 calorie deficit (or excess) per day will add up to 2 pounds lost (or gained) in a week. However, creating such a large deficit every day may be difficult and counterproductive. Remember that cutting calories too quickly and/or too much will slow your metabolic rate. The American College of Sports Medicine warns that calorie levels should never drop below 1200 calories/day for women or 1800/day for men; even these levels are very low."

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Can you find the actual study. How long was the study conducted? What was their diet? How many people tool place in the study? What were their ages? We're they in shape or out of shape?

Your metabolism will obviously decrease if you're eating less food and losing weight...

Here's the one from earlier this week:

LINK

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We used a single-blind, randomized, parallel-group prospective trial. During a 4-wk period, we provided hypoenergetic (~40% reduction compared with requirements) diets providing 33 ± 1 kcal/kg LBM to young men who were randomly assigned (n = 20/group) to consume either a lower-protein (1.2 g · kg-1 · d-1) control diet (CON) or a higher-protein (2.4 g · kg-1 · d-1) diet (PRO). All subjects performed resistance exercise training combined with high-intensity interval training for 6 d/wk. A 4-compartment model assessment of body composition was made pre- and postintervention.

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CONCLUSIONS:
Our results showed that, during a marked energy deficit, consumption of a diet containing 2.4 g protein · kg-1 · d-1 was more effective than consumption of a diet containing 1.2 g protein · kg-1 · d-1 in promoting increases in LBM and losses of fat mass when combined with a high volume of resistance and anaerobic exercise. Changes in serum cortisol were associated with changes in body fat and LBM, but did not explain much variance in either measure. This trial was registered at clinicaltrials.gov as NCT01776359.

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Be specific.

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777, what is your take on using diet (via macronutrient composition and micronutrients) to enhance gut bacteria composition as it relates to nutrient harvest in the gut?

The studies that have intrigued me (can't link to some of em) suggest that the calories injested may not be the same as calories utilized by the gut (fat people garner more calories injested in the gut while leaner people do not)

Even more intriguing studies find that if your transfer poop from a lean subject to fat subject and vice/versa, that the recipient assumes the new phenotype (see last link)


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Abstract
Background: Studies in mice indicate that the gut microbiome influences both sides of the energy-balance equation by contributing to nutrient absorption and regulating host genes that affect adiposity. However, it remains uncertain as to what extent gut microbiota are an important regulator of nutrient absorption in humans.

Objective: With the use of a carefully monitored inpatient study cohort, we tested how gut bacterial community structure is affected by altering the nutrient load in lean and obese individuals and whether their microbiota are correlated with the efficiency of dietary energy harvest.

Design: We investigated dynamic changes of gut microbiota during diets that varied in caloric content (2400 compared with 3400 kcal/d) by pyrosequencing bacterial 16S ribosomal RNA (rRNA) genes present in the feces of 12 lean and 9 obese individuals and by measuring ingested and stool calories with the use of bomb calorimetry.

Results: The alteration of the nutrient load induced rapid changes in the gut microbiota. These changes were directly correlated with stool energy loss in lean individuals such that a 20% increase in Firmicutes and a corresponding decrease in Bacteroidetes were associated with an increased energy harvest of ˜150 kcal. A high degree of overfeeding in lean individuals was accompanied by a greater fractional decrease in stool energy loss.

Conclusions: These results show that the nutrient load is a key variable that can influence the gut (fecal) bacterial community structure over short time scales. Furthermore, the observed associations between gut microbes and nutrient absorption indicate a possible role of the human gut microbiota in the regulation of the nutrient harvest. This trial was registered at clinicaltrials.gov as NCT00414063.


LINK

LINK

LINK

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While I do believe in taking a probiotic the rest of that is fu fu magic bullshite. Granted I didn't read a ton of it.

Weight loss is simple. Don't over complicate it.

not directed to you just you were easy to reply to.

and mouton I was talking about all the idiots spewing bro science bullshite in this thread. talking about cardio is the only way, 40 min of liss cardio burns more calories then lifting, 40 min of liss cardio burns more calories than 20 min of HiiT.


Its like really? stfu if you don't know what you are talking about. Just waiting for somebody to say squating below parallel is bad for your knees so I can lose my shite.

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talking about cardio is the only way, 40 min of liss cardio burns more calories then lifting, 40 min of liss cardio burns more calories than 20 min of HiiT

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Nobody said any of those things.

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Just waiting for somebody to say squating below parallel is bad for your knees so I can lose my shite.


Isn't it?

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no Parallel is where you exert the most force on your knees. think of your knee is a joint. the barbell is furthest from the joint at parallel. Going below stretches the hamstrings allowing them to rebound and help take force off of the knee.

Going below parallel actually strengthens the knee.

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talking about cardio is the only way, 40 min of liss cardio burns more calories then lifting, 40 min of liss cardio burns more calories than 20 min of HiiT


Nobody said any of those things.

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I just quoted you, dumbass

A lot of people don't realize how important calf flexibility is for squats.

Consistently stretching them allowed me to start going a lot lower.

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Alright I'm going to attempt to help some people by providing some guidelines to meet your fitness goals.

Diet is the MOST important aspect of transformation. You can exercise all you want, if you do not focus on your diet you will not lose fat. Dedication is the key to ALL fitness goals.

- Cutting -

Calorie Calculator

The first thing you need to do is find your maintenance caloric intake. Go search for maintenance calorie calculator. It should include height, weight, age, and activity level.

After you have found your maintenance intake, you need to subtract 500-600 calories from that in your diet. In my example, I have a 2800 calorie maintenance. I need to intake 2200-2300 calories for a nice cut that will allow weight loss but preserve muscle as much as possible. Make sure to track at least a few days of your diet to make sure you are getting the right portion sizes. Scales are very cheap and provide a real eye opener. After about a week or two you will start "seeing" the correct portion sizes. (check every once in awhile to make sure you are not adding a little)

Next, you need to find a style of diet that will be easy to follow. There are Keto's, Intermittent fastings, Cyclic Keto Diets, Palumbo (high protein), or something like a 40%(p)/30%(c)/30(f) diet. I would advise cutting dairy if you are in the least bit lactose intolerant. Keto style diets and all other diets that require a restricted amount of carbs will make you look flat. It will also make you tired for the first 3-4 days. After the 3-4 days, you will feel a constant amount of energy throughout the day.

Most of these diets allow a cheat meal. Read carefully! I said meal not day. I was advised multiple times to eat the cheat meal at night to help control cravings you might have later if you would have eaten at lunch.

- Cardio for cutting -

Cardio type is determined on what style of diet you are running. Keto's and low carb diets require a slow steady state pace at around 120 BPM to allow the body to use the fat as fuel. Over that and you are using your glycogen stores first. Cardio should be run at the minimum of 20 minutes to allow the body to go into fat utilization mode. On diets that carbs are allowed, you may do any style of cardio you wish. HIIT is very popular.


- Bulking -

Take your maintence caloric intake and add at least 500 calories. Do not go way over or you will get fat. Carbs are important for bulking. In my example, I have 2800 for maintenance. I need 3300 calories for a bulk.

- Cardio for bulking -

It is still important to do a little bit of cardio for bulking so you will not gain fat. 20 minutes a few times a week of steady state cardio at 120 BPM should be fine.

- Weight training cutting/bulking -

Weight training should stay the same throughout the entire year. You didn't get those muscles by lowering your weight. Stay as heavy as possible. Some programs are leaned towards strength and some aesthetics.

- Strength -
1- Madcow and Stronglifts 5x5
2- DC Training
3- Rippetoes
4- 5/3/1

- Aesthetics -
1- FST-7
2- HIT (High Intensity Training)
3- HST (Hypertrophy Specific Training)
4- Universal workout of
---M (Back)
---T (Chest)
---W (Legs)
---TR (Shoulders)
---F (Arms)



When training, do not overtrain your muscles. Stick to 3 exercises of 3 sets of 10 reps for the larger muscles (chest/back/legs) and 2 exercises of 3 sets of 10 reps of smaller muscles (arms/shoulders). The specific set/rep ranges of the routine supersede this.

- Supplements -

Supplements are exactly that. They are to supplement your diet not take control. Pre workouts are not necessary, but some need it for the energy. I use it for the energy and itchy feeling. Once I take that shake, I HAVE to go to the gym because if I don't, I will itch like a crazy mf'er.

Protein shakes should be used either pre or post workout with the emphasis on post workout. Add in some Waxy Maize or Dextrose to that if your diet allows it to help with recovery.

Creatine is nice for strength but not needed. If you use the strength programs, creatine is not needed.

Multivitamins are not required if you get the amount you need in your diet. However, most will not get everything needed in their diet so an everyday multi will be nice to have.


I would like some input on how to better this guideline. Thanks and I hope everyone the best!

- HFP

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not bad advice but strength training is how you build muscle. When excess protein is present gains in strength equals gains in muscle period.

Honestly you should know better being a DC Disciple.


Honestly its really simple for beginners

1. pick an lp program- i suggest greyskull as it will last through the intermittent phase. then switch to 5/3/1 or phat

2. use iifym and meet the macros

3. if trying to lose add HiiT sessions when weight loss slows down.

simple as that. don't over complicate it. Half the programs you linked will have people looking exactly the same year after year. But overall its not a bad post.