Questions About Fat Loss

Training
862

Coach,

Assuming a 50-60 minute intense weight session and around 200lb BW; what is the most one can reasonably utilize pre/peri workout assuming the rest of their day is extremely low carb/low calorie?

Conversely, what extreme can you reach with fat loss attempts during the rest of your day, i.e. what is the minimum protein and calories one could take in if one was taking in very large amounts peri workout (as in the first question)?

Would there be any benefit to this type of scenario for fat loss when compared to a more moderate approach?

Tim

863

hello coach,

i have doing zero carbs except for the v2 protocol for fat loss, and i have noticed results so far, strength has even gone way up somehow. i had a question thats been bothering me thoughā€¦

i know that you dont count carbs from green veggies, but i was wondering about stuff like flax or chia seed. the reason that i am asking is because i have still been eating things like this, and of course i count the calories from it, but i am not sure if i am ruining the zero carbs except for protocol and green veggies rule because of the fiber in chia and flax seed. if it is, i would probably just replace the flax seed for flax seed oil, etc. i know that on a low carb diet that you should eat plenty of fiber, so should i just eat enough green veggies to get 25-35 g of fiber? i guess i am asking if there are any other ways of getting ample fiber on a no carbs except for green veggies and protocol diet, or is it strictly just that?

this question has been really bothering me, i really appreciate any help.

864

[quote]dayne_lathrop wrote:
hello coach,

i have doing zero carbs except for the v2 protocol for fat loss, and i have noticed results so far, strength has even gone way up somehow. i had a question thats been bothering me thoughā€¦

i know that you dont count carbs from green veggies, but i was wondering about stuff like flax or chia seed. the reason that i am asking is because i have still been eating things like this, and of course i count the calories from it, but i am not sure if i am ruining the zero carbs except for protocol and green veggies rule because of the fiber in chia and flax seed. if it is, i would probably just replace the flax seed for flax seed oil, etc. i know that on a low carb diet that you should eat plenty of fiber, so should i just eat enough green veggies to get 25-35 g of fiber? i guess i am asking if there are any other ways of getting ample fiber on a no carbs except for green veggies and protocol diet, or is it strictly just that?

this question has been really bothering me, i really appreciate any help.[/quote]

fiber does not count as calories, it passes through you and is not broken down like other carbohydrates

865

Colinphenom,

Iā€™ve used Poliquinā€™s Primal Fiber when following a low carb diet. It contains only 15 calories per serving, while providing 6 grams of fiberā€¦itā€™a quality fiber supplement.

Itā€™s always worked for meā€¦pretty cheap price too, by Poliquin standards

866

Also, I think his Digest Force is another source of fiber, but not quite sureā€¦could be more of a mix of digestive aidsā€¦HCL, fiber, etc.

Worth looking into

867

[quote]synergy93 wrote:
Colinphenom,

Iā€™ve used Poliquinā€™s Primal Fiber when following a low carb diet. It contains only 15 calories per serving, while providing 6 grams of fiberā€¦itā€™a quality fiber supplement.

Itā€™s always worked for meā€¦pretty cheap price too, by Poliquin standards[/quote]

My mistake, some soluble fibre broken down by the body. But unless you are taking in a shit load I wouldnā€™t bother counting.

868

[quote]timmcbride00 wrote:
Coach,

Assuming a 50-60 minute intense weight session and around 200lb BW; what is the most one can reasonably utilize pre/peri workout assuming the rest of their day is extremely low carb/low calorie? [/quote]

Iā€™m assuming youā€™re talking about carbsā€¦

During a blitz fat loss phase: 50-100g
During a regular (smarter) fat loss phase: 100-120g
During a lean mass phase: 150-200g

[quote]timmcbride00 wrote:
Conversely, what extreme can you reach with fat loss attempts during the rest of your day, i.e. what is the minimum protein and calories one could take in if one was taking in very large amounts peri workout (as in the first question)?[/quote]

To be honest Iā€™ve gone as far as eating only one meal per day containing roughly 60-70g of protein, 20-30g of fat and 20-30g of fat. But my goal was to drop a lot of weight, fat or muscle, for health reasons. I lost 20lbs in 4 weeks and maintained strength in most lifts. But this is not something that I recommend or even think is a smart thing to do.

I would say that a minimum of 100g of protein and 50g of fat, of which at least 20 is from good fats (omega-3, lauric acid, cla) to go along with rougly 100g of protein and 120g of carbs peri-workout is the lowest Iā€™d consider going for a guy your size, for a short period of time.

[quote]timmcbride00 wrote:
Would there be any benefit to this type of scenario for fat loss when compared to a more moderate approach?

Tim [/quote]

There are pros and cons to every training and dieting strategy. Obviously fat loss would be fast, and the peri-workout protocol should help you maintain size and strength. But there is still a significant risk of losing muscle mass with any drastic approach.

869

[quote]Christian Thibaudeau wrote:

[quote]timmcbride00 wrote:
Coach,

Assuming a 50-60 minute intense weight session and around 200lb BW; what is the most one can reasonably utilize pre/peri workout assuming the rest of their day is extremely low carb/low calorie? [/quote]

Iā€™m assuming youā€™re talking about carbsā€¦

During a blitz fat loss phase: 50-100g
During a regular (smarter) fat loss phase: 100-120g
During a lean mass phase: 150-200g

[quote]timmcbride00 wrote:
Conversely, what extreme can you reach with fat loss attempts during the rest of your day, i.e. what is the minimum protein and calories one could take in if one was taking in very large amounts peri workout (as in the first question)?[/quote]

To be honest Iā€™ve gone as far as eating only one meal per day containing roughly 60-70g of protein, 20-30g of fat and 20-30g of fat. But my goal was to drop a lot of weight, fat or muscle, for health reasons. I lost 20lbs in 4 weeks and maintained strength in most lifts. But this is not something that I recommend or even think is a smart thing to do.

I would say that a minimum of 100g of protein and 50g of fat, of which at least 20 is from good fats (omega-3, lauric acid, cla) to go along with rougly 100g of protein and 120g of carbs peri-workout is the lowest Iā€™d consider going for a guy your size, for a short period of time.

[quote]timmcbride00 wrote:
Would there be any benefit to this type of scenario for fat loss when compared to a more moderate approach?

Tim [/quote]

There are pros and cons to every training and dieting strategy. Obviously fat loss would be fast, and the peri-workout protocol should help you maintain size and strength. But there is still a significant risk of losing muscle mass with any drastic approach.[/quote]

Thanks for the very detailed answer. It will be very helpful for me to continue to structure my current fat loss attempts.

870

Hey CT, after reading some of the posts on the forum i have come to conclusion i have really bad insulin sensitivity as the majority of my fat is on my hips i used to weigh 126 pounds at 5ā€™11 and still had a lot of fat on my love handles, please could you outline what would be the best strategy to deal with this? if this has already been asked i am sorry.
Thanks in advance

871

Hey Coach, I was wondering if you mind if I posted a quick ā€œbefore and currentā€ pic of my fat loss transformation so far. I would just like to know your thoughts on my progress, and what you thought my body fat percentage is at this point. I have no one qualified to do calipersā€¦so I figured your eye would probably be the best indicator. Another thing is that I used your max force/auto regulation/perfect rep advice while dietingā€¦and it seems that I have actually added muscle. I have definitely gotten a lot stronger. Anyways I thought I would ask firstā€¦If you could let me know if thats cool, it would be very appreciated. (If you don;t want me to I will understand)

Thanks Coach

872

Hey CT, after reading some of the posts on the forum i have come to conclusion i have really bad insulin sensitivity as the majority of my fat is on my hips i used to weigh 126 pounds at 5ā€™11 and still had a lot of fat on my love handles, please could you outline what would be the best strategy to deal with this? if this has already been asked i am sorry.
Thanks in advance

873

[quote]Christian Thibaudeau wrote:

I would say that a minimum of 100g of protein and 50g of fat, of which at least 20 is from good fats (omega-3, lauric acid, cla) to go along with rougly 100g of protein and 120g of carbs peri-workout is the lowest Iā€™d consider going for a guy your size, for a short period of time.

[/quote]

Hi Coach

Due to domestic/work circumstances, I am not able to devote the same level of dietary compliance that I have in the past - which has given me good fat loss results for summer. My goals are fat loss/muscle maintenance for a good beach look.

What would be your advice on following a strategy, as you mention above, including the peri-workout protocol, for say 3-4 days per week, with perhaps more intake at other times (which will include, to be honest, a few dietary abberations)? Iā€™m not talking about trying to create ways to enjoy a food and booze frenzy at weekends without paying the body comp price. Iā€™m just looking to take part in family life more and hence a bit more relaxation of the diet. I can still get the training sessions in most days (3-4 per week).

Any advice greatly appreciated.

JB

874

Hey Coach,

When in a severe caloric deficit for two weeks, would pulsing before each meal be effective in mitigating muscle loss? To be specific: four meals a day, calories will be set at body weight x 10, 35/10/55 P/C/F. With fat being on the high end, how long before each meal would be ideal for the pulse?

Thanks for your insight!

875

Hi Coach, I just finished a month of the V-Diet and I was hoping you could give me some advice for my plan going forward. I still have fat to lose(more than Iā€™m proud to admit) so Iā€™d like to continue to address that problem as well as improve my overall conditioning. This is the training schedule Iā€™d like to try next:

M - Upper Body
-horizontal pulling/pushing
-vertical pulling/pushing
followed by some prowler pushing
T - Metabolic pairs
followed by 20-30min of aerobic work
W - off
R - same as Monday
F - off
S - same as Tuesday
S - off

Do you see any glaring problems with this type of program? Should I add more work or split up some of the work or is it fine as is? I assumed that Iā€™d get enough leg work from the metabolic days and the prowler pushing and thatā€™s why I left it out on Monday and Thursday. Is this a bad idea?

As for diet, Iā€™ve read that you recommend 1.25g/lb protein, 50g carbs and 70-80g fat when trying to lose fat(please correct me if Iā€™ve misinterpreted this) but that we should have some additional carbs during the peri-workout period. This is the part Iā€™m unclear on. Iā€™m thinking that the heavy weight workouts and metabolic workouts would require different nutrition and Iā€™m unclear what would be best for both while attempting to lose fat. What alterations should I make to the Anaconda Protocol for these kinds of workouts while on this diet? Should I use 1 or 2 Finibars or Surge Workout Fuel? More Anaconda/Mag10?

Lots of questions I know but I would appreciate any help you can offer.

876

Hey CT, after reading some of the posts on the forum i have come to conclusion i have really bad insulin sensitivity as the majority of my fat is on my hips i used to weigh 126 pounds at 5ā€™11 and still had a lot of fat on my love handles, please could you outline what would be the best strategy to deal with this? if this has already been asked i am sorry.
Thanks in advance

877

Thib, for your high fruit/high veggie day, what kinds of foods are you using? Since part of the reason is to refill glycogen I assume youā€™re not eating epic amounts of brocoli as a carb source as the bowel distress is hard to even imagine. We talking something like yams, blueberries, pineapple?

Thanks

878

Hi Christian.

In order for me to not be chubby, I have to perform cardio daily (along with my weight training) and limit my carb intake to 150g or less, preferably 100g. While I look good following this routine, Iā€™m still not as lean as anyone else would probably be following it. I maybe get down to a ā€œfour packā€ look in my midsection, but nothing spectacular.

Maybe I am being a whiner, but I feel like anyone else who did the same workload under the same dietary restrictions (ie eating like a bird) would look a lot leaner. Now, on the bright side, I do retain my muscle mass.

If even try to eat like a normal bodybuilder/lifter (ie moderate carbs, caloric surplus) my love handles and gut quickly fill out and I look awful. I simply look like a strong chubby guy.

Do I just have a slow metabolism, or could something else be out of whack?

Quick history: Iā€™m 25 years old, started training at 16. Iā€™ve added somewhere between 40-50 pounds of muscle in the time frame. 6ā€™0", 210ish when Iā€™m at that ā€œfour packā€ stage. I carry all my fat in my midsection (spare tire) and a bit in my chest. Insulin resistance/diabetes runs in the family.

Many thanks for any insights you may have. :slight_smile:

879

Your Running Man Article

Coach I am using the get Jacked program and I respond very well to sprint type track work.
Any changes or recommendations from the old article ā€œrunning manā€?

Would a session that is similar to Ramping be better from new research?
Such as 2 sets of 50m, 2 sets of 70 meters, 2 sets of 100 meters and then finish with 1-2 400m sprints with about 2-3 minutes of rest

What are the better intervals at the track for a HIIT type of workout?

I was using more of an IBUR like you talked about (30 fast and 30 slow)

Just curious
Thanks

880

[quote]brmnstl wrote:
Your Running Man Article

Coach I am using the get Jacked program and I respond very well to sprint type track work.
Any changes or recommendations from the old article ā€œrunning manā€?

Would a session that is similar to Ramping be better from new research?
Such as 2 sets of 50m, 2 sets of 70 meters, 2 sets of 100 meters and then finish with 1-2 400m sprints with about 2-3 minutes of rest

What are the better intervals at the track for a HIIT type of workout?

I was using more of an IBUR like you talked about (30 fast and 30 slow)

Just curious
Thanks[/quote]

Thanx for mentioning this article/sprint programā€¦started the 400m program today and Im pretty sure my legs are gonna feel like 2 limp dicks tomorrow

881

CT In regards to Your Running Man Article, I plan on using the Elite level 400m session 2-3 times per week, but on a recovery day i was thinking of going with the intervalsā€¦should i go with the lower end of the table or is this too much for a recovery day? Im looking for something that will not only help w/recovery but also keep burning fat.