Questions About Fat Loss

[brmnstl]

Long term low carb diet and fat loss stalling

Coach I am using the biosig program and I am a Insulin protocol, and I am using those supps he has suggested, I have been eating relatively low carb for sometime now (7 months) and I am curious if my fat loss could be stalled due to the fact that my body is using protein for fuel and fats.

Is there a way to test this accurately?

I eat about 50-75 grams of carbs a day with that coming from 1.5 scoops of workout fuel pre and during workout and fruit in the AM ( I am using the minimal periworkout protocol right now)

My protein intake is about 250 grams a day and fat is about 70-90 grams a day with 12 grams coming from Flameout and 9 grams from FA3. One cheat meal Saturday PM

My current BF is about ~18% I was measured 4 weeks ago and will be again in a week or two so it should be lower. I have maintained this % for way too long (4 months+ at 18% and 205 lbs) So my scale weight and BF has not changed but I have added about 3lbs of muscle from 170 LBM to 173 LBM over those months

I was doing a german body comp but switched to your get jacked program that I used last year

Should I start to rotate carbs in and out or what can I do to test this??

[Azael]

Hey Coach, this is my first attempt at a cut(necessary) and was hoping to get some input from someone who is very knowledgeable. My stats are 5’10.5 205-210 lbs I do not know what my BF% is but it is low enough that I can see my top abs and separation in my legs.

What I would like to know is with spot on nutrition and training what would be the fastest/best way to lose about 15-20 lbs of fat/weight? The reason for cutting is that I am in a few college productions (acting) and was asked if I could drop some weight, apparently I look to big. Can it be done in a month? A bit more? I know I will probably lose some muscle but, it has t be done.

Any help is appreciated, thanks.

[Amonero]

Hey Christian!

The last 6 months I’ve gone from fatass:

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs104.snc4/35581_10150211208075167_746225166_12883203_334683_n.jpg

To not so fatass:

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs113.snc4/36026_10150218020520167_746225166_13081092_6749003_n.jpg

basically following your recommendations in ‘Refined Physique Transformation’.

I’ve been experimenting with extreme carb loads ( 5-6000 kcal in 12 hours) with little success, and will go back to carbs pre-workout only. It seems like I ‘spill over’ very fast with the extreme approach, and despite doing depletion workouts and zero carbs days prior to the load, I go soft after 2-400 g of carbs.

What’s your take on this? Should I just have carbs peri-workout and forget all about loading?

[Mr_Magoo]

I know you recomend carbs pre-workout because of the post exercise catelcholamine reponse but wouldnt this catecholamine response render the insulin rise from the pre-workout supplementation?

[andrej47]

CT,

I have gone from 335 to 265 since January 15th. The last thing I did was the Marion/Roman 25 day XFLD, and I lost 23lbs.

I want to do the I, Bodybuilder program to get back to my football playing weight/speed/size of 250.

I have 2 questions

1. Do I use the Anaconda protocol #2 as is, or do you suggest some modifications?

2. I planned on keeping up the sprinting/plyos for 20-30mins in the HIIT format as a 2nd workout of the day, how would I incorporate this into IBB?

FYI. I have been a fan/member for a LONG time…still have the old black and gold “Testosterone” t-shirts that used to come with large order.

Thanks for the feedback!

[pbclax1]

CT,
Question regarding PWO shakes, fat loss and low carb dieting. If my PWO shake is about a 2:1 carb to protein ratio, with the total carbs equaling around 60 g, this is ok to have even if my goal is fat loss? I feel with this itll be tough to keep carbs very low. Also, would this same shake be ok to have as a snack during the day, or would this negatively effect fat loss?

[Christian_Thibaudeau]

[quote]Amonero wrote:
Hey Christian!

The last 6 months I’ve gone from fatass:

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs104.snc4/35581_10150211208075167_746225166_12883203_334683_n.jpg

To not so fatass:

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs113.snc4/36026_10150218020520167_746225166_13081092_6749003_n.jpg

basically following your recommendations in ‘Refined Physique Transformation’.

I’ve been experimenting with extreme carb loads ( 5-6000 kcal in 12 hours) with little success, and will go back to carbs pre-workout only. It seems like I ‘spill over’ very fast with the extreme approach, and despite doing depletion workouts and zero carbs days prior to the load, I go soft after 2-400 g of carbs.

What’s your take on this? Should I just have carbs peri-workout and forget all about loading?

[/quote]

First of all that is an amazing transformation. Good work, to say the least.

The body both has a limited capacity to store muscle glycogen and a limited rate at which it can absorb and store nutrients. So an all-out loading rarely is an ideal strategy.

You might be able to store 600 or so grams of carbs as glycogen in your muscles. They will probably not be fully depleted so chances are that you can store roughly 400-500g during a loading period. That’s 1600-2000kcals from carbs. Let’s say that you ingest roughly 300g of protein during that day for 1200kcals and 70g of fat (630kcals), which is (fat) even a bit high for a loading day. That’s roughly 3800, let’s say 4000kcals. There really is no need to go above that when loading. More food will probably simply cause digestive issues that might actually interfere with absorption and loading.

And if you ingest 100-150g of carbs pre-workout you would need even less carbs as a weekly loading because you will rarely have more than a ‘‘half tank’’ to fill up. In that case a ‘‘loading day’’ could simply be consuming the same 150g of carbs without training.

[Amonero]

[quote]Christian Thibaudeau wrote:

[quote]Amonero wrote:
Hey Christian!

The last 6 months I’ve gone from fatass:

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs104.snc4/35581_10150211208075167_746225166_12883203_334683_n.jpg

To not so fatass:

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs113.snc4/36026_10150218020520167_746225166_13081092_6749003_n.jpg

basically following your recommendations in ‘Refined Physique Transformation’.

I’ve been experimenting with extreme carb loads ( 5-6000 kcal in 12 hours) with little success, and will go back to carbs pre-workout only. It seems like I ‘spill over’ very fast with the extreme approach, and despite doing depletion workouts and zero carbs days prior to the load, I go soft after 2-400 g of carbs.

What’s your take on this? Should I just have carbs peri-workout and forget all about loading?

[/quote]

First of all that is an amazing transformation. Good work, to say the least.

The body both has a limited capacity to store muscle glycogen and a limited rate at which it can absorb and store nutrients. So an all-out loading rarely is an ideal strategy.

You might be able to store 600 or so grams of carbs as glycogen in your muscles. They will probably not be fully depleted so chances are that you can store roughly 400-500g during a loading period. That’s 1600-2000kcals from carbs. Let’s say that you ingest roughly 300g of protein during that day for 1200kcals and 70g of fat (630kcals), which is (fat) even a bit high for a loading day. That’s roughly 3800, let’s say 4000kcals. There really is no need to go above that when loading. More food will probably simply cause digestive issues that might actually interfere with absorption and loading.

And if you ingest 100-150g of carbs pre-workout you would need even less carbs as a weekly loading because you will rarely have more than a ‘‘half tank’’ to fill up. In that case a ‘‘loading day’’ could simply be consuming the same 150g of carbs without training.[/quote]

Thanks! It means alot coming from you!
I really like the way you break down the numbers and go by that. Makes sense!

I’ve used the diet guidelines from ‘Refined’, but the training has been very different.

I’ve been at >6000 kcal a day during the refeeds, which has just seemed excessive, and has halted progress for the 3 weeks I’ve been trying this. It was originally inspired by SkipLoading, where dieting bodybuilders consume up to 1000 g of carbohydrates in a single day, mostly from simple, refined sources. The guidelines from Refined Physique Tranformation have worked well though, so I’m back on those. I’m thinking of all the spillover calories and the training I have to do to burn them next week, like I’ve taken a huge loan and now I have to work it back…

To illustrate, I gained 8 kg on last ‘load’…Which in all honesty just turned out to be an all out feast of sushi, cheesekake, rice cakes and fruit.

[Amonero]

Here’s what one of those loads did, the text says ’ 19.th of June’ and ‘20.th of June’, so the pictures are one day apart, carb depleted and carb loaded. Weight in the first pic is 79 kg, in the other one it’s 86.

[liffy]

Pretty awesome difference between those pictures, even though the excessive carb-loading didn’t work exactly as planned.

[timmcbride00]

CT,
I am a “virgin” to fat loss, and just wondering if the recent Micro-Ramping, plus 4 exercise max rep set up you laid out would be OK during a fat loss period. Or would all those max reps sets lead to burn out when one is carb depleted?

[liffy]

I’m definitely not CT, but I’m currently applying micro ramping and 3-6 max rep exercises in my workouts, as well as dropping fat, which I think is an excellent combination that doesn’t burn me out at all.

My carb intake is usually around 50 grams for breakfast as well as 80-120 grams prior to my workouts, so i wouldn’t concider myself being all that ‘carb depleted’ though.

[MaximusB]

CT,

I have tried researching this online in medical journals, but have seen mixed answers for my question. Is there any correlation or relationship between naturally produced growth hormone and insulin sensitivity? All of the studies I have seen are using artificial GH. In your opinion, experience, or observation, do you see anything linking natural GH (from lactic acid training protocols like your Running Man, Tabata, or sprints) and insulin sensitivity? Do you think insulin sensitivity improves with lactic acid/anaerobic type training?

Thanks again.

[timmcbride00]

[quote]liffy wrote:
I’m definitely not CT, but I’m currently applying micro ramping and 3-6 max rep exercises in my workouts, as well as dropping fat, which I think is an excellent combination that doesn’t burn me out at all.

My carb intake is usually around 50 grams for breakfast as well as 80-120 grams prior to my workouts, so i wouldn’t concider myself being all that ‘carb depleted’ though. [/quote]

Thanks for the input, I am not exactly depleted either, just way lower than normal since I am in the process of shedding some fat.

Good to know it is working for someone in a similar situation.

[Harleyfatbob09]

Thib,
I am looking for a natural alternative to Phendimetrizine and Phentermine. I did well on appetite suppressants. No sleeplessness or elevated heart rate because I am extremely hyperactive. It worked like Aderoll does on my son. I was totally chill but my metabolism was crunk and I didn’t retain any water. I am extremely strong for my size.

I still push four plates on hammer strength machines and three on the flat bench. I stack out all the back and tri machines. My body fat% has gone from a whopping 48% down to 37% in one year of being back in the gym. I moved my weight from 335 to 269 w/o loosing hardly any muscle mass.

I have been off of the Phendi for 6 mos now and I want to cycle an appetite suppressant/metabolism booster again and loose 40 to 50 more pounds gradually over the next year.

Can you suggest anything that might help me?

[dayne_lathrop]

hey coach or anyone for that matter,

i know that you cant get FAT in one day of a cheat day, but i have a question about all the calories being consumed on this day. i am wondering how long it takes for the calories you consume to actually digest fully and either be stored as fat or somewhere else. for example, if you had a really big cheat day where you never ate till you were stuffed or anything, but consumed a hell of alot of carbs, how long would it take to notice a visual difference from the food you ate. i had a cheat day yesterday where i did just that, and the last time i ate was around 3 hours before i went to sleep. this morning i woke up, and i really didnt look any different, yet after i went to the gym and started drinking a shit ton of water, i noticed that i just start to look fatter and fatter. i of course know that carbs store water, so yes i would be bloated from that, but i mainly just want to know that if i ate a bunch of carbs in the morning, would they have already been digested and stored as fat by the end of the day?

i know this question is kind of rediculous so sorry in advance, and i appreciate the advice.

[Amonero]

[quote]dayne_lathrop wrote:
hey coach or anyone for that matter,

i know that you cant get FAT in one day of a cheat day, but i have a question about all the calories being consumed on this day. i am wondering how long it takes for the calories you consume to actually digest fully and either be stored as fat or somewhere else. for example, if you had a really big cheat day where you never ate till you were stuffed or anything, but consumed a hell of alot of carbs, how long would it take to notice a visual difference from the food you ate. i had a cheat day yesterday where i did just that, and the last time i ate was around 3 hours before i went to sleep. this morning i woke up, and i really didnt look any different, yet after i went to the gym and started drinking a shit ton of water, i noticed that i just start to look fatter and fatter. i of course know that carbs store water, so yes i would be bloated from that, but i mainly just want to know that if i ate a bunch of carbs in the morning, would they have already been digested and stored as fat by the end of the day?

i know this question is kind of rediculous so sorry in advance, and i appreciate the advice.[/quote]

If you ate alot of carbs and hardly drank any fluids it’s very likely that the carbs drew water from the blood in with them, which in turn got replenished by subcutaneous water. This is used to dry out, and the first time I hear it mentioned it was in Vince Gironda’s ‘Unleashing The Wild Physique’.

WHen you start drinking alot of water again, your stores fill up, and maybe even increase because of supercompensation, and you look fatter because you have more sbucutaneous water.

That being said, let’s look at a cheat day from hell for a person of about 80 kg who has been dieting and is carb depleted.

Say he eats 8.000 calories in 12 hours, but decides to train and do some cardio too.

His BMR is about 1500, add in 1000 for various activity, 500 for the training, 200 for the cardio. So he burns 3200 kcal. His liver and muscles can store anywhere from 4-600 g of glycogen, so let’s say 2000 kcal of carbs get stored. That leaves 3000 kcal to be potentially stored as fat, which is roughly 0.5 kg of fat.

This would, theoretically, if you have a 500 kcal deficit in your diet, set you back six days, or require 10 hours of walking to burn off…

Now, keeping it moderate, doing some numbers beforehand and seeing how much your body actually can burn and store in 24 hours, it’s much easier to not go overboard and still get good results on the load.

Last weekend I went all out, and it took me 6 days of training twice a day, including Tabata twice a day on upper body days and 40 minutes of steady state cardio on lower body days to get to the condition I had before the load…Btw, the example above was pretty much me

[marshmac]

Less than 3 years ago I was a tic-tac away from 300 pounds. I was a bit thick all my life but got huge around the time I turned 30. I drastically changed my diet and started regular physical activity, following the weight watcher point system and doing circuit training. As I saw results, I also began educating myself in the areas of nutrition and exercise, allowing for steady progress for a good 2 years. My performance in the gym increased throughout, with all lifts going up while my BW was dropping.

This worked wonders, allowing me to shed 60+LB. After being stuck at 230 for about a year I decided to go on another diet to drop down to what I think would be my ideal weight of 215. I thought the best method would be to cut carbs but that didn’t work. I tried everything and in the process may have developed a weird eating disorder and a fear of food especially carbs. I’ve just finished my first cycle of anaconda v2 and basically look like an off season body builder, got stronger but still weigh the same 230. My fear is I have stunted my fat loss journey and will never lose this last 15lbs. I believe there is a serious amount of muscle behind this layer of fat, but I am lost as to how shed this stubborn last 15lbs.

I recently read the article on Refined Physique Transformation and think i may have found the missing link to my fat loss quest. In my low carb lifestyle i’ve stripped nearly all the fat out of my diet. I’ve been on Flameout for over a month and have noticed my stomach fat reducing but my weight has stayed the same. i decided to add good oils to my foods and shakes. i purchased an almond and hazelnut oil and was wondering if it will be a good addition to my current diet to assist in my fat loss.

Meal 1 - 5:00am
2 scoop whey
1 scoop greens
1 table spoon hazelnut oil

Meal 2 - 8:00am
handful of spinach leaves
small can of salmon
table spoon of almond oil
3 Flameout capsules

Meal 3 - 11:00am (workout)
2 Scoop Anaconda
2 Scoop MAG-10
2 Scoop SWF

Meal 4 - 4:00pm
2 scoop whey
1 scoop greens
1 table spoon hazelnut oil

Meal 5 - 7:00pm
handful of spinach leaves
2 chicken grilled chicken breast fillets
table spoon of almond oil
3 Flameout capsules

Meal 6 - 9:00
1 scoop of whey

comes to:
Cals: 2300
Pro: 295
Carbs: 100
Fat:64

is this a solid diet or should i change anything to meet my 15lbs goal.

Thanks
M

[captaincalvert]

Hi coach!

I’m on a diet where I eat low to moderate carbs six days a week, and have one day of massive refeeding where I go high on both fats and carbs. It’s working well, and it has done so in the past as well.

Today when doing high rep training I noticed that my sweat smelled of ammonia. That is typical for someone producing a lot of ketones, but I don’t go that low on carbs, and this was the day after my refeed, so I should have plenty of glucogen. The other possibility is that my body was consuming amino acids. Why would it do that when there should be plenty of fats and glucogen available? I’m still at around 12-13% fat. Could there be another explanation?

[jmatta]

CT,

I was planning on following your “Get Shredded in 6 days”. It says to consume 50g of carbs or less in the first 4 days (mon-thurs). Does this include the one serving of Surge Recovery that I take during/after my workout? If so would it be best to just consume half a serving of Surge so I dont exceed the 50g of carbs?

Please help with any ideas that I could maintain peri-workout nutrition to help me stay under the carb limit