Hi guys,
summer is coming, and im looking to shed some bf, but at the same time maintain my strength. Would i be better off with a high fat diet with moderate to low carbs, or something else? any suggestions please
check the last few posts on the chaos and pain blog to get some ideas on this
Anabolic Diet
2g protein/lb of bodyweight = Animal Protein except post-workout shake. Fill in the gaps with low glycemic vegetables and nuts/seeds (moderation). Drink water only.
[quote]CoachShredder wrote:
2g protein/lb of bodyweight = Animal Protein except post-workout shake. Fill in the gaps with low glycemic vegetables and nuts/seeds (moderation). Drink water only.
[/quote]
Gaps?
[quote]MAF14 wrote:
Anabolic Diet[/quote]
This
[quote]AzCats wrote:
[quote]MAF14 wrote:
Anabolic Diet[/quote]
This[/quote]
+2
It depends on your genotype. Some people will gain fat on high fat/low carb diets.
For example, it has been found that those of us who have the AA allele on the rs662799 SNP will tend to gain weight on high fat diets. As another example, those with the GG allele of rs5082 have increased odds of obesity on a high saturated fat diet.
These are common genetic variations. There are likely lots of others that are still unknown.
[quote]seekonk wrote:
It depends on your genotype. Some people will gain fat on high fat/low carb diets.
For example, it has been found that those of us who have the AA allele on the rs662799 SNP will tend to gain weight on high fat diets. As another example, those with the GG allele of rs5082 have increased odds of obesity on a high saturated fat diet.
These are common genetic variations. There are likely lots of others that are still unknown.
[/quote]
Can you point us to where you’re getting your data?
If you do decide to use the anabolic diet, dont make the mistake of eating crappy fats such as the ones found in Doner Kebab even though it is ‘low-carb’. My mate made this mistake and he gained too much fat on the AD.
From 23andme, “A study of more than 2,000 people of European descent found that among those who consumed more than 30% of their calories from fat, having two copies of the A version of rs662799 was associated with higher BMI compared to having one or no copies. The variant had no effect among those who consumed less than 30% of their calories from fat.” They cite http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Search&db=pubmed&term=17211608
For the other gene variant:
“A study of about 3,500 people with mainly European ancestry showed that having two copies of the G version of rs5082 was associated with increased odds of obesity in those who ate a diet high in saturated fat. In people who consumed a diet low in saturated fat, rs5082 did not have an effect on risk of obesity.” Here is the source they cite: http://www.ncbi.nlm.nih.gov/sites/entrez?cmd=Search&db=pubmed&term=19901143
There are likely to be more currently unknown genetic determinants, and these genetic variants determine likelihoods only, so even if you know your variants you probably still have to experiment to find what works for you. But I think the lesson that is emerging is that high-fat/low-carb diets will not work the same way for everyone, and will be counterproductive for some people.
This is no big secret. We have known for a long time that people have diverging responses to diets. We just seem to have forgotten it lately.
[quote]Singhbuilder wrote:
If you do decide to use the anabolic diet, dont make the mistake of eating crappy fats such as the ones found in Doner Kebab even though it is ‘low-carb’. My mate made this mistake and he gained too much fat on the AD.[/quote]
Doubtful. Animal fats aren’t really ‘crappy’. I would bet it was more of an issue of over doing it on the re-feeds or just too many cals in general.
OP. Any reason why you want to go with a high fat diet? I have done the Anabolic Diet for both weight gain and weight loss and found it easy enough but not the best out there. The weekend carb ups are what ruined it for me. Couldnt eat enough and felt sick most of the time. However Leangains or CBL work really well and preserved strength/muscle much better when losing weight.
Personally dont think high fat is all that necessary to get “fat adapted” more importantly the body has to get comfortable using its own bodyfat stores for energy and this can be done by fasting. You might feel a bit shitty until the body gets efficient in accessing its stored fat but after that youll feel great. Start off slowly by just skipping breakfast and increase time if you feel the need.
[quote]MAF14 wrote:
[quote]Singhbuilder wrote:
If you do decide to use the anabolic diet, dont make the mistake of eating crappy fats such as the ones found in Doner Kebab even though it is ‘low-carb’. My mate made this mistake and he gained too much fat on the AD.[/quote]
Doubtful. Animal fats aren’t really ‘crappy’. I would bet it was more of an issue of over doing it on the re-feeds or just too many cals in general.[/quote]
Not doubtful. I wasnt necessarily referring to the animal fat in the meat in lamb for example, I was referring to the way the lamb was cooked with added ‘crappy’ oil. Even though a doner kebab (for example) is low/no carb, due to the oil content it is very calorie and fat dense.
You are correct, it was a combination of too many cals and over doing it on re-feeds, BECAUSE of the food choices he made.
My point was, just because the AD allows low-carb high fat food dont confuse that for low-carb junk food.
Op - the honest answer is there is no right or wrong diet. Its all about finding what works for you as an individual. I’ve tried paleo, lean gains IF, and now im on a high protein, medium carbs and low fat diet a la Nate miyaki.
Paleo I found left me with no energy to train, so I would only recommend it for your typical sedentary person, not T-Nation readers. IF I enjoyed, however because i dont train at the same time every day I found myself training on empty quite often after not having eaten for over 16 hours, for this reason it wasn’t sustainable and I found I lost some size too.
I’ve only been on my current diet for 10 days but so far so good. Plenty of energy when training and the fat seems to be stripping off. Although I know its early days yet. My recommendations sold be to have a look at some of Nates articles and see what you think. Persona,ly I really like his principles and ideologies when it comes to dieting. But that’s just me.