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Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: suckmymuscle on July 30, 2011, 03:14:30 AM
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This question has been made several times over the past month, so I decided to make a sticky about it. This is the answer of how you should proceed to lose fat and keep on your muscles. This is basic advice, but a lot of people don't know the basics:
Find out how many calories you need to maintain your current bodyweight, then subtract 500 calories from that and spread it over 6 meals. For every meal get a lean protein with very low glycemic carbs and vegetables. The protein is important because it furthers decreases the glycemic load of the carbs, and spares muscle which keeps your metabolism high. The vegetables are important for G.I health, vitamin/minerals and antioxidants and keeps you full. Do one hour of low-intensity aerobics first thing in the morning on an empty stomach, or if you feel light-headed, do it in the afternoon. It is very important to do your weight training, as the more muscle you have the more calories you'll burn while resting.
Finding out how many calories you need to maintain your current bodyweight can be done in two manners. You can do it professionally with a calorimeter, which is impractical, or write down everything you eat for three days, add up the calories by checking on calorie tabs, which are easily available, then divide by three. This will give you an idea of your daily calorie intake. Proceed as elucidated above.
SUCKMYMUSCLE
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I don't think 3 days is enough time to determine what your caloric maintenance level is. I think it is easier to go from low estimate and go higher from there. Once you see you are losing 2 lbs a week then you have found the sweet spot. Could take a good 4-6 weeks to find that out. of course this is for someone that has never dieted and has no clue on how many calories they really eat a day and never had a plan or timed eating schedule.
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the fat loss solution is to cut out empty calorie junk and replace it with balanced and nourishing foods.
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This question has been made several times over the past month, so I decided to make a sticky about it. This is the answer of how you should proceed to lose fat and keep on your muscles. This is basic advice, but a lot of people don't know the basics:
Find out how many calories you need to maintain your current bodyweight, then subtract 500 calories from that and spread it over 6 meals. For every meal get a lean protein with very low glycemic carbs and vegetables. The protein is important because it furthers decreases the glycemic load of the carbs, and spares muscle which keeps your metabolism high. The vegetables are important for G.I health, vitamin/minerals and antioxidants and keeps you full. Do one hour of low-intensity aerobics first thing in the morning on an empty stomach, or if you feel light-headed, do it in the afternoon. It is very important to do your weight training, as the more muscle you have the more calories you'll burn while resting.
Finding out how many calories you need to maintain your current bodyweight can be done in two manners. You can do it professionally with a calorimeter, which is impractical, or write down everything you eat for three days, add up the calories by checking on calorie tabs, which are easily available, then divide by three. This will give you an idea of your daily calorie intake. Proceed as elucidated above.
SUCKMYMUSCLE
good informative post...what do yo consider low impact aerobics to be?.....how about HIT?..is that okay?....I have started to do cardio on an empty stomach and it seems to work in terms of burning fat
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my abs are hard but my waistline is distended a bit. any advice for breaking down subcutaneous/adipose fat?
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Allow me to give you the TRUE "secret" to losing bodyfat: calories in < calories out
Forget the running/cardio/aerobics. Forget the tasteless food. Just focus on eating less calories than you burn and get all the nutrients you need in.
the fat loss solution is to cut out empty calorie junk and replace it with balanced and nourishing foods.
Bullshit. If you replace junk food with "clean" food on a calorie-per-calorie basis, you won't burning more calories than you take in.
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Allow me to give you the TRUE "secret" to losing bodyfat: calories in < calories out
Forget the running/cardio/aerobics. Forget the tasteless food. Just focus on eating less calories than you burn and get all the nutrients you need in.
Bullshit. If you replace junk food with "clean" food on a calorie-per-calorie basis, you won't burning more calories than you take in.
oh boy ::) an entire days worth of clean food wont amount to one indulgent meal of restaurant "food".
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So im wanting to cut pretty fast and need a solid plan to go with.
Im planning on limiting ALL CARBS " they will all be complex either way " to about 100gm per day so thats pretty much taken care of " i hope " and am going for an extremely high protein diet and am going to up my fat intake to make up for all the loss of carbs in my diet. My question here is.....How many grams of protein per day could i take in without harming my kidneys? Or even more basic is how much protein is healthy/useful for the body to take in?
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woops forgot to add that im currently 245lbs at 5'11 and i know that 1-1 1/2 gms per lb of bodyweight is good but im looking for minimal muscle loss during this cut and thats why i wanna go as high as i can.
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Don't worry about kidneys unless you have a pre-existing issue.
Get plenty of fiber, even if it means taking a supplement.
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Don't worry about kidneys unless you have a pre-existing issue.
Get plenty of fiber, even if it means taking a supplement.
what the woman said.
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Well within 3 days i have went from 244.6 down to 241 flat on an empty stomach.....given some is probably water weight, I am still losing though so this has to show good signs, Is this going to fast for fat burning? As i dont exactly feel like losing alot of the muscle that i have made lol
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Don't worry about kidneys unless you have a pre-existing issue.
Get plenty of fiber, even if it means taking a supplement.
I hope this is just to counter act the protein possibly giving you the shits.
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good sticky. Don't know why some people these days refuse to think that it's best to eat small meals often, have low glycemic meals and such.
But the cals in vs cals out is a very simplistic way of seing things and will only get you so far. All cals are not created equal!
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Morning cardio(power walk) 30-45min 4-5 day week before breakfast, big glass of water+glutamine.
Try it out ;D
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Morning cardio(power walk) 30-45min 4-5 day week before breakfast, big glass of water+glutamine.
Try it out ;D
whats the Glutamine for????
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whats the Glutamine for????
Glutamine plays a role in a variety of biochemical functions including:
Protein synthesis, as any other amino acid.
Regulation of acid-base balance in the kidney by producing ammonium.
Cellular energy, as a source, next to glucose.
Nitrogen donation for many anabolic processes including the synthesis of purines.
Carbon donation, as a source, refilling the citric acid cycle.
Nontoxic transporter of ammonia in the blood circulation.
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Meal timing does not matter at all. Intermittent fasting is the best way to get lean imo. It also has some crazy metabolic effects that improve health and longevity through hormesis.
I would strongly urge anyone to try it and see how they feel.
Nice post sucky, the same principles still apply for IF.
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Intermittent fasting is the best way to get lean imo. It also has some crazy metabolic effects that improve health and longevity through hormesis.
Very true.
I have been doing this off and on over the last 2 years. I'm leaner than i've ever been in a long time and i fell fantastic. Plus all of my health values are perfect.
8)
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Very true.
I have been doing this off and on over the last 2 years. I'm leaner than i've ever been in a long time and i fell fantastic. Plus all of my health values are perfect.
8)
This is probably the only diet out there I've yet to try. Would you recommend this for someone who's already lean and trying to get around 6% bf?
I seem to be doing ok so far and I don't wanna mess things up but I've heard great things about this method of cutting. Would you mind pointing me to the best source of info on this out there cause I ran a basic search and there seems to be quite a few sites out there now...thanks!
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This guy has laid the diet out in the following site....does it look good to you guys?
http://rippedbody.jp/2011/10/08/leangains-intermittent-fasting-guide-how-to-do-it-by-yourself/
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This question has been made several times over the past month, so I decided to make a sticky about it. This is the answer of how you should proceed to lose fat and keep on your muscles. This is basic advice, but a lot of people don't know the basics:
Find out how many calories you need to maintain your current bodyweight, then subtract 500 calories from that and spread it over 6 meals. For every meal get a lean protein with very low glycemic carbs and vegetables. The protein is important because it furthers decreases the glycemic load of the carbs, and spares muscle which keeps your metabolism high. The vegetables are important for G.I health, vitamin/minerals and antioxidants and keeps you full. Do one hour of low-intensity aerobics first thing in the morning on an empty stomach, or if you feel light-headed, do it in the afternoon. It is very important to do your weight training, as the more muscle you have the more calories you'll burn while resting.
Finding out how many calories you need to maintain your current bodyweight can be done in two manners. You can do it professionally with a calorimeter, which is impractical, or write down everything you eat for three days, add up the calories by checking on calorie tabs, which are easily available, then divide by three. This will give you an idea of your daily calorie intake. Proceed as elucidated above.
Nearly every piece of information here is incorrect. Low glycemic carbs, six meals a day, even the method for figuring out your maintenance is false.
This is all outdated advice and while it is sensible and will result in fat loss, it's not the most efficient method of losing fat, not to mention you stand to lose muscle as well.
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Nearly every piece of information here is incorrect. Low glycemic carbs, six meals a day, even the method for figuring out your maintenance is false.
This is all outdated advice and while it is sensible and will result in fat loss, it's not the most efficient method of losing fat, not to mention you stand to lose muscle as well.
I think I can safely remove this sticky without getting bitched at now [\color]
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Don't worry about kidneys unless you have a pre-existing issue.
Get plenty of fiber, even if it means taking a supplement.
I severely upped the fiber in my diet, and feel MUCH better I must say.
I get tons of veggies every day (at least compared to before), lots of fruit and some oatmeal.
I have deleted simple carb sources almost completely, can't remember the last time I ate pasta or bread. White rice only because of the sushi.
I think fiber might be one of the most underrated things in modern diet.