To become a fat buring furnace skip the cardio

[Coach is Back!]

This entire thread is a moot point unless you define your goals. Keto isn’t for everyone. You’re eating habits, diet, etc is determined by either your body type and/or physical activity. Period!

*your

[Go 4 It]

LOL, why would you care what some guy on a message board thinks? It clearly works for you since you have above average genetics. You're the best at what you do. That should be enough, no need to prove anything to me.

I've dieted with carbs and without them, and for me the results with the former were not better than the latter. The majority of people I know in single digit fat levels (using calipers) also don't do keto, either. But for those it works for, more power to them. I just wouldn't want to be on that regimen year-round because when I did it, I found it brutal.

No worries, just giving shedding some light on the diet and it's benefits, I'm not a keto warrior, I just know it works if you want to get shredded, I'm willing to try any diet to see it's effects, I went vegan for almost 3 months as an experiment as well, this whole thing is trail and error and you have to find what works for you and your lifestyle.

[chrisbro]

No worries, just giving shedding some light on the diet and it's benefits, I'm not a keto warrior, I just know it works if you want to get shredded, I'm willing to try any diet to see it's effects, I went vegan for almost 3 months as an experiment as well, this whole thing is trail and error and you have to find what works for you and your lifestyle.

Good answer you are a good guy Always humble. Bet you get the pussy too that's what Counts.

[IroNat]

An eating plan must be sustainable to be effective long-term.

Do you agree?

Is the keto eating plan sustainable long-term or is it a short-term method for attaining low body fat levels?

It is a effective method in the short-term.

Is any eating plan sustainable long-term?

Have the people in the pics above sustained their lower body fat levels long-term?

The Biggest Loser contestants usually balloon back to their previous weights and sometimes go even higher.

The Socratic Method.

[Griffith]

No worries, just giving shedding some light on the diet and it's benefits, I'm not a keto warrior, I just know it works if you want to get shredded, I'm willing to try any diet to see it's effects, I went vegan for almost 3 months as an experiment as well, this whole thing is trail and error and you have to find what works for you and your lifestyle.

How did the vegan diet go?

[Rambone]

Adding calories won't get you leaner, though. So let's say you're at 12% BF and, I dunno, 185lbs at 5'9", raising them from 1500kcal to say 1800 - while healthier and more mentally satisfying - won't get you down to 8%. Only using weights and gradually intensifying the cardio can do that. But where's your energy for that kind of 2 hour workout when you're basically out of glycogen? Your elbows and knees get so stiff after 6 reps that you can't even get a pump for how tight you feel without carbs. OK, so you cycle them 1 or 2 days a week, like Larry did. But that's hard work...a lot of strict keto dieters can't pull off going back to chicken breasts after eating 2 cups of rice and potatoes the day before, or even a pizza.

I guess I feel that since most competitive BBers did it using carbs every step of the way, there's no need to reinvent the wheel and starve yourself of energy. I could be wrong, though.

You should be able to get to 8% the next cutting phase. You’re entirely missing the point of reverse dieting. Your maintenance calories at the end of your reverse diet should be higher than your maintenance calories the first time. You diet down to say 10% body fat which I was close to, and slowly work your way up to 3500 calories, I can begin my cut at 3200 calories and slowly work down my calories or add cardio in when weight loss stalls. On top of that, I’m leaner at the start of this cut than last time, so I not only have more room to work with calorie wise, I’m also at a leaner starting point. If you’re eating 1500 calories at 185lbs and your weight loss is stalled, you’ve got way more things to worry about than cutting. Your metabolism is currently fucked at that point or close to it

[Coach is Back!]

Ive done keto, and while it works, I dont like how my body drags on it. I just count calories now - 2000 a day leads to 2-3 pounds weight loss a week. I keep protein at ~150 gms a day and the rest is carbs/fat. My maintenance level is 2800-3000 cal a day.

I am an amateur bike racer and do cardio because I just like cycling. Weight loss is simply calorie restriction. It’s not rocket science.

We do eating programs for tons of athletes, keto isn't one of them and while simple calorie restriction works for weight-loss it isn't always the best for fat-loss. General weight loss is basically losing fat, muscle, and water. Depending on the body type, macros should be broken down accordingly. Last thing you want to do is use muscle as a fuel source.

[Hypertrophy]

We do eating programs for tons of athletes, keto isn't one of them and while simple calorie restriction works for weight-loss it isn't always the best for fat-loss. General weight loss is basically losing fat, muscle, and water. Depending on the body type, macros should be broken down accordingly. Last thing you want to do is use muscle as a fuel source.

I agree.  I read that nitrogen balance studies on dieting athletes have also shown there is an upper limit to how much protein you need. Beyond that it is not used for muscle retention. For me, going over 200 gms of protein a day is unneccessary. I used test strips for a while and was able to monitor the nitrogen excretion rate. Once I took in 150-175 gms a day it was enough to show no protein breakdown products were indicated.

[Brian Poulos]

Diet couldn't be simpler. 1.5g protein per lb of bodyweight. The remainder of cals come from low glycemic whole grains and fruits/veggies. For those counting calories, multiply your weight by 10, subtract 500 and that's your caloric deficit number. To clean bulk, multiply your weight by 12 and add 500 and that's your clean bulk number. To maintain, multiply your weight by 11 and that's maitenance.

[IroNat]

Diet couldn't be simpler. 1.5g protein per lb of bodyweight. The remainder of cals come from low glycemic whole grains and fruits/veggies. For those counting calories, multiply your weight by 10, subtract 500 and that's your caloric deficit number. To clean bulk, multiply your weight by 12 and add 500 and that's your clean bulk number. To maintain, multiply your weight by 11 and that's maitenance.

Ignores activity level.

[Brian Poulos]

Ignores activity level.

Assumes a peron works at somewhat vigorous job and trains with weights. The key is compound movements at a 6-8 rep range. Also take DAA

[IroNat]

Assumes a peron works at somewhat vigorous job and trains with weights. The key is compound movements at a 6-8 rep range. Also take DAA

What does compound movements with 6-8 reps have to do with it?

It's a good way to train but in relation to bodyfat has no special relevance.

[Hypertrophy]

Diet couldn't be simpler. 1.5g protein per lb of bodyweight. The remainder of cals come from low glycemic whole grains and fruits/veggies. For those counting calories, multiply your weight by 10, subtract 500 and that's your caloric deficit number. To clean bulk, multiply your weight by 12 and add 500 and that's your clean bulk number. To maintain, multiply your weight by 11 and that's maitenance.

Thats a very low cal diet! I wouldn’t last a week on that.

 I weighed 200 on June 4 and 188 on July 4, using 2000 calories a day. I weight train heavy once a week, whole body and bicycle ride  4x a week for an average of 1.25 hrs a ride. So I guess I qualify as having an active lifestyle. My target weight is 180 and was at 186 today. 2-3 pounds a week weight loss is all I can deal with.

[Rambone]

That's broscience if I ever saw it. No bodybuilders do multiple diets to get to a target body fat; a diet either works for what you intended for it or it doesn't. Again, you're using the fallacy of personal experience like Go 4 It did. What works for you doesn't work for the guy sitting next to you on the train, and so on.

Oh brother. Keep neglecting actual science because it doesn’t coincide with your beliefs

[pellius]

Diet couldn't be simpler. 1.5g protein per lb of bodyweight. The remainder of cals come from low glycemic whole grains and fruits/veggies. For those counting calories, multiply your weight by 10, subtract 500 and that's your caloric deficit number. To clean bulk, multiply your weight by 12 and add 500 and that's your clean bulk number. To maintain, multiply your weight by 11 and that's maitenance.

You probably missed my earlier post but can you post a picture showing us the results of your training and eating protocol that is obviously well thought out, and presumably, practiced. After all, all the theory in the world is just not the same as real world results. As the saying goes, "Proof is in the pudding."

[illuminati]

Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.

Conclusion: Cardio sucks. Fuck cardio.

 Getbig Main Boards / Gossip & Opinions / Westside vs Strongman vs Starting Strength   on: 06-06-2018, 00:22:50

I've been doing a bodybuilding split for 18 months and had some awesome gains. However I feel I'm genetically prone to strength training and am looking to exploit my DNA. I have a friend doing Westside but from what I'm reading on the net I am leaning towards doing Starting Strength and milking the newbie gainz and then jumping into Westside or maybe even Strongman, particuarly Highlands training. Thoughts?


Aren’t you the clever one....   Not

You posted the above as your 1st ever GB post,
 And haven’t even done any squats.

Thoughts are your either an idiot or a fool.
Probably both.

[YngiweRhoads]

wrong, when you get older you need cardio, plus lets be truthful hear top pros are on alot of shit . fuck off gimmick

wrong

[Rambone]

It's not my beliefs...you're using a sample size of 1 person (yourself) and declaring it valid for an entire planet. That's insane. There's no science at all behind reverse dieting...it's a technique, like keto, EOD fasting, carb loading/depleting, and a ton of others. Nothing about it makes it more effective overall unless you can provide examples?

You think reverse dieting only works for me? Oh brother again. You’re stuck in the 90s aka the broscience era.

[pellius]

That's the key to this thread and threads like it: People are advocating for this or that diet or training system yet they can't produce a reasonably large sample size of people it's worked on, themselves including. Go 4 It did his best, and while I wasn't impressed overall with the results he posted there's no doubt that he's one of the legitimate competitors here and is the best at what he does. But when someone with no photos claims 6-8 reps gets you ripped and slipped, I find it hard to believe without even 1 picture to support it.

So you are implying that the OP will retreat from this thread?

I have much more faith in him than that. It would be foolish to start a thread making such a forceful and decisive declaration after "extensive research and experimentation" and arriving at an "irrefutable conclusion" without having an abundance of evidence and real world proof disputing a such a widely practiced protocol that ALL the top ten bbers on the Mr. Olympia stage, the best of the best on this planet, practice to some degree or another.

Does this brave and bold new member strike you as foolish and a coward?

[IroNat]

"The difference between a coward and a hero is one step sideways." -- Gene Hackman

[wes]

Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.

Conclusion: Cardio sucks. Fuck cardio.

WELCOME TO THE THUNDERDOME............. ........................ .......FUCKFACE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!111111111111111111111111 1

[illuminati]

Through my extensive research and experimentation on the matter I have come to the irrefutable conclusion that cardio is useless for fat loss. The key to becoming a fat burning machine is simple. There are 2 components: 1. Low glycemic, high protein diet and 2. Compound lifts in the 6-8 rep range. Cardio will only fuck you up, leave you overtrained and catabolic.

Conclusion: Cardio sucks. Fuck cardio.

Conclusion : You’re a no nothing

18mnths training & No Squats 
And you talk about compound lifts... 
WTF do you know.......Sweet FA