Questions About Fat Loss

Training
602

Didn’t know to post this in this thread or in the peri workout nutrition forum, but here it comes:

Let’s say someone is trying to lean out, having 5days of strict dieting (less than 100g of carbs), one cheat day and one protein only day.

He does MMA 3x/week, and he is following a tweaked version of your “refined physique transformation/destroying the fat” program.

How many carbs can he have before:

*the MMA classes
*the metabolic pairing sessions
*the strength heavy workout.

…to avoid muscle loss?

keep in mind that we are trying to keep the carbs as low as possible since this guy is a little insulin resistant.

Thanks.

603

Hey sir.
I just read the book Warrior Diet and I’ve decided to give it a try with some modifications ( peri wrkout ).
Have you ever tried this method and/or is it any effective for fat loss?

Thanks in advance

604

Coach,
What would the daily macro nutrient set up look like if one is trying to lose a decent amount of body fat while maintaining or even gaining muscle while doing the anaconda protocol and the i, bodybuilder routine? would you recomend a carb cycling approach you described in your own transformation and destroying fat articles? Also would you recomend adding a lactate inducing workout into the i,bodybuilder or do the full body workouts carryover as lactate inducing?

Thank you

605

[quote]builditbigger wrote:
Coach,
What would the daily macro nutrient set up look like if one is trying to lose a decent amount of body fat while maintaining or even gaining muscle while doing the anaconda protocol and the i, bodybuilder routine? would you recomend a carb cycling approach you described in your own transformation and destroying fat articles? Also would you recomend adding a lactate inducing workout into the i,bodybuilder or do the full body workouts carryover as lactate inducing?

Thank you[/quote]

Losing a lot of fat while gaining muscle is unrealistic, unless you are a total beginner. You can get a bit leaner while gaining a small amount of muscle, but that’s about it.

606

Hi CT

I am starting fat los program, want to combine the beast evolves with the update u did later in 2007.
I am wondering how much less calories i should take during that period, im 198 lbs 7Ë?5¨ …
How lower should i begin and to increase to up to how much as weeks go on? Im interesdet how to calculate it so can combine it on my own…

And to stick with training from beast evolves (OVT and other) or this updated u wrote is as good or better to stick with for that 3 months?

Monday: Chest and back, heavy

Tuesday: Legs, heavy

Wednesday: OFF

Thursday: Lactate-inducing workout+slow cardio

Friday: Arms (heavy) and shoulders

Saturday: Lactate-inducing workout +slow cardio

Sunday: OFF

thnx
Br
Nikola

607

Hey Coach, I’ve cut down from 237lbs (16% bf) to 213 (10% bf). I’ve done so by doing a variation of the anabolic diet yet I feel like I’m losing too much lean tissue. Strength remains the same in most of my lifts yet I just feel like my frame is getting too small so I’ve started the Ibodybuilder program in order to switch things up and try and add some size to my frame.

My question is can I time a carbohydrate based meal in order to gain size and not fat? I’m aware that you cannot simultaneously gain mass while losing fat but is their a way to maximize mass gain while minimizing fat gain? I’ve switched now from the anabolic diet to doing a cardio in the morning and avoiding carbohydrates completely until my supper (6pm) so I’m fully energized for my lift (730pm).

Do you think this is the optimal way of gaining mass without jeopardizing an increase of body fat? I supplement with HOT-ROX throughout the day, and creatine/vaso-diolator/bcaa’s pre/post workout. Thank you!

608

[quote]Christian Thibaudeau wrote:

[quote]Eric Buratty wrote:
CT,

How could I use my rest/recovery days to help lost fat? If that’s vague, how many starchy carbs would you recommend–how about carb/fat/protein ratio overall? I’m primarily asking because I am increasing my intensity with only three lifting days a week (instead of my old six days a week), and I want to decrease fat to under 10%.[/quote]

There are actually two schools of thought regarding this case:

  1. Consume more carbs on the training days, mostly immediately pre-workout and be low carbs (think animal flesh and veggies only); and on the off days you are strictly low-carbs (less than 50 total grams)

  2. Consume less than 50g of carbs on the training days (only animal flesh and veggies); on the off days have around 200g of quality carbs during the day

I PERSONALLY prefer (meaning that this is what I would do, but both approaches will work) the first approach. It is better for preventing muscle loss (even gaining muscle) while dieting, but might be a bit slower on the fat loss side of things.

Method 2 might lead to slightly faster fat loss, but the risk of muscle loss is greater.[/quote]
So am I getting this right? Your source of carbs are coming from things like green veggies? my question really is, I have been reading your articles for some time now and where exactly do you get your macro nutrients from, like what kind of foods. And also i know diet varies from case to case, but based on what many people who think they are eating healthy think, what should be changed about the average ‘clean’ lifting diet?

609

[quote]Christian Thibaudeau wrote:

[quote]builditbigger wrote:
Coach,
What would the daily macro nutrient set up look like if one is trying to lose a decent amount of body fat while maintaining or even gaining muscle while doing the anaconda protocol and the i, bodybuilder routine? would you recomend a carb cycling approach you described in your own transformation and destroying fat articles? Also would you recomend adding a lactate inducing workout into the i,bodybuilder or do the full body workouts carryover as lactate inducing?

Thank you[/quote]

Losing a lot of fat while gaining muscle is unrealistic, unless you are a total beginner. You can get a bit leaner while gaining a small amount of muscle, but that’s about it.[/quote]

ok so if im 188lbs with about 15% body fat and i wanted to focus on getting leaner first and then progressing into gaining more muscle would you recomend that i follow the nutrition plan that you have outlined in your refine transformation article and use the destroy the fat program along with it or would you recomend a different plan?

610

Hey CT,

I’ve been catching up on this thread but I’m a little confused on carb intake if you are following a low carb diet. Right now I’m at about 10% bodyfat and I’m trying to get down to 6-7%. My current caloric intake is as follows:

Calories 2000, 220g pro, <50g carbs, 100g fat

You recommended a few pages back to consume .75g carbs/lb of bodyweight. I was curious if at my BF% I should utilize that every day I train or just a couple days a week. I currently train 6 days a week doing Olympic lifts 3 days, 2 days are maintenance for my other body parts, and one day I do complexes. Typically I’m in the gym less than 40 minutes. Right now my peri-workout protocol is as follows:

-45 1 FINiBAR
-20 Min 1/2 MAG-10 drink (4 scoops)
-5 min rest of MAG-10

Perhaps it would be best if I just took 2 FINiBARs pre-workout. That wouldn’t be quite .75g carbs but since I’m working out 6 days a week I don’t want to eat to many carbs.

611

[quote]OdinsMissingEye wrote:
Hey CT,

I’ve been catching up on this thread but I’m a little confused on carb intake if you are following a low carb diet. Right now I’m at about 10% bodyfat and I’m trying to get down to 6-7%. My current caloric intake is as follows:

Calories 2000, 220g pro, <50g carbs, 100g fat

You recommended a few pages back to consume .75g carbs/lb of bodyweight. I was curious if at my BF% I should utilize that every day I train or just a couple days a week. I currently train 6 days a week doing Olympic lifts 3 days, 2 days are maintenance for my other body parts, and one day I do complexes. Typically I’m in the gym less than 40 minutes. Right now my peri-workout protocol is as follows:

-45 1 FINiBAR
-20 Min 1/2 MAG-10 drink (4 scoops)
-5 min rest of MAG-10

Perhaps it would be best if I just took 2 FINiBARs pre-workout. That wouldn’t be quite .75g carbs but since I’m working out 6 days a week I don’t want to eat to many carbs.[/quote]

re-read that post… the WHOLE post. that was regarding a carb up day

612

Hi coach,

I’m a high level athlete in greco roman wrestling and I would need to gain about 20 pounds if possible in 8 months. I know it seemed unrealistic before, but with the new para workout protocol, it looks totally doable.

To do so, I thus started a… fat loss phase where my goal is to get to about 6-8% BF in order to start my mass gaining phase optimally (I once read in one of your articles or posts that it would be beneficial for most to lose fat first). I must be at 12% right now, located for a good part in the love handles area. Since you said that it is a proof of poor carb tolerance, I’ve just started my diet monday by ingesting no carbs except for veggies and doing cardio and moderate heavy weight lifting to preserve muscle mass.

Do you think my strategy seems okay? I was thinking of waiting the third week of my diet to start reintroducing carbs in the para workout window with FINiBARs.

By the way, I use Anaconda before and during my training and MAG-10 to pulse about three times throughout the day…

Thanks a lot.

613

Hey Thibs :slight_smile:

I heard that taking antioxidants after a workout decreases insulin sensitivity associated with exercise, is this true? if so can i take RS alpha-lapoic acid before my workout as a fat utilizer?

614

Hi,

First post ever. Just joined, and this website is pretty incredible so far. I’ve read your noob articles on training, nutrition, and supplements. I’ve also searched the forum for an answer to this question, and found some posts that applied, but none that were bang on, so I thought I’d post here and hope for an answer.

I started training again at the beginning of January. Tired of the belly. On January 6th I weighed in at 204lbs, (5’11" ; 35yrs old). My training week is typically Day 1: Legs, abs, no cardio. Day 2: Chest, Back, 15 mins high intensity intervals on stationary bike. Day 3: Arms/Shoulders/Core (various w/ fitness ball, axe chops,etc) Day 4: Cardio - 1 hr Spin Class. Day 5: Squash 2 hours. Day 6: Rest and Start Over. (Spin Classes are on Thursdays, Squash on Saturday mornings, I just cycle through the lifting days.

Problem is I weighed in 2 weeks later at 218lbs. Body fat is still 25%. I suppose that means I’ve gained water and some muscle, which I guess is good, but I was really looking for fat losses. Now here’s the kicker:

I’m a type 1 diabetic. I wonder if you know enough about it to comment on specific weightlifting strategies for a diabetic (on insulin) with no endogenous insulin production. My primary goal is to gain lean muscle mass while losing fat. I’d like to get down to 10-12% body fat. I’m definitely not a mesomorph, and I could live with 12% :slight_smile:

Are there any specific strategies you could suggest that would aid a diabetic in losing fat, especially insulin dosing strategies (i.e. go really low carb except after a workout to lower circulating insulin levels), and are there any other drugs that might help (i.e. symlin or metformin to increase insulin sensitivity).

Anyways, I was hoping you could help me. I’m tired of being fat, and working hard hasn’t produced any significant fat losses (yet).

Much thanks,

Jay.

615

Coach,

I have my first Highland Games at a lower weight class coming up in 3 weeks. Tracking my weight, it seems inevitable that I will have to do at least some degree of water manipulation/dehydration to make weight. I will have about 2 hours between weigh-ins and start of the competition, which lasts all day.

Needless to say, those 2 hours will be key to getting my strength and hydration back. What should I consume during that time period, and throughout the day? I can have on hand: SWF, Anaconda, Finibars, Surge Recovery.

616

Im a 180 pound male.I really enjoyed Refined Physique Transformation article that you wrote.I know that was a while back.I am currently on the anaconda protocal and only getting carbs from the bars. My fatloss has stalled and I would like to give refined physique transformation a try. My fat is currently at 12-15% and I would get 63 grams of carbs. You metioned 50/50 ratio of fat and protein. What things would you change(low protein days,etc) since I am currently pulsing 3 times a day including the preworkout pulse.

wakeup: pulse
Breakfest: 4 eggs 4 egg whites 2 scoops of natural peanut butter 2 Flameout 2 FA3
preworkout: anaconda protocal except 1 bar
Meal 2: 4 tilipia 2 Flameout 2 FA3
Pulse
Meal 3: 2 cans of tuna brocolli,salad,onions 2 Flameout 2 FA3
meal 4: turkey breast vegatables 1 Flameout 2 FA3
nightime pulse
meal 5: some cottage cheese 1 Flameout 2 FA3

Will low protein days still apply on the diet? If so that would effect protein/fat ratio? Do you think a carb up would be a good idea on low protein days?

617

Coach,
Whats your opinion on beans for counting their carbs in your total daily carb intake. Are they like green veggies which don’t add to the total despite having carbs, or should they be counted to the total?
Thanks.

618

CT,

Refeed Days - Carb Up Days

Do you recommend having these on lifting days or on off days where you do nothing?

619

Is it OK to use Oils to provide surplus calories (e.g., extra virgin olive oils; flax oils; fish oils)? In trying to remain lean while at least preserving muscle, I am currently using Oils, instead of additional meals, in my protein drinks and or wherever I can get them in.

I figure at about 120 calories per TBSP they are fairly dense yet easy to accomplish. If Oils are a way to go for this purpose, should they or should they not be consumed with protein drinks?

Thanks,

Roy

620

Thib’s in one of your posts you said that in order to fully recover glycogen stores it takes around 600g of carbs for a larger individual. In UD2 lyle mcdonald says to use 7-8 grams/lb of LBM of carbs to fully replenish and supracompesate glycogen stores. That comes out to 1300g on the low end for me. Where is the discrepancy coming from? Thanks.

621

i totally agree…theres no reason why loosing fat or burning fat should be so complicated in peoples minds…to look great sit at 4%…to look defined but with a bit sit at 8-12% to not have any detail 13%+…the maths = consume less than you expand or expend more than you consume…so start with a food diary…get to know waht your eating…take note of carbs…fat…protein…salt…sugars…very important…buy a heart rate monitor and bust your balss for one hour 5 times a week.then get a pt who knows thier arse from thir elbow and get them to motivate you to reach your goals.all the omplexes and tabbatta training and CLA and so on and so forth dont matter unless you hit that super compensation curve and get stronger, fitter and faster…ask you coach if they know what their type-2b fibres are???clue explosive/hypertrophy…if they dont answer with those two traits bin the pt///basically if you need to ask the question ‘whats best to loose weight?’…youve never lost weight before…in which case employ a professional…not weight watchers…a stremgth and conditioning coach to start with…3,500kcals-1pound.so eat less calories…burn more calories…loose weight…when you get to 10% bodyfat see a biosignature specialist who will tell you cut out carbs and alcohol and reduce stress…