Questions About Fat Loss

Training
982

[quote]Christian Thibaudeau wrote:

[quote]xXSeraphimXx wrote:
CT,
What would be the maximum amount of fatloss one can have weekly with losing little to no muscle?
[/quote]

It depends on the individual and on the length of the fat loss phase. During the initial phase of a diet it is possible to lose quite a bit of fat without losing muscle, especially if one goes from a totally shitty diet to a solid, albeit low in calories, one.

However as the diet progresses, achieving more than 2lbs of fat loss per week is likely to cause the loss of some lean body mass. I would think that past the 5-6 weeks mark, losing more than 2lbs per week might indicate some LBM loss. But at first losing 4-6lbs of fat in a week is doable without losing fatā€¦ but that only lasts for 1-3 weeks.[/quote]

Does this apply for some one like myself i started off at 129kgs on the 8/8/2010 i now weigh in at 114kgs on the 28/10.2010. My body reacted like you said in the above post and Iā€™ve been losing just under or 1kg per week exactly for the last two weeks Iā€™ve upped my cals to 1800 from 1700 and Iā€™ve added a walk in the morning and Iā€™ve lost 4kgs in two weeks.

I did VLA a few weeks ago before i started dropping 2kgs a week again an from that I wasnā€™t losing muscle but if i continue to drop 2kgs a week should i cut back on the training? Iā€™m training 6-7 days a week 3 days weights 2/3 days cardio and one day circuit training.

983

[quote]Gymjunkie wrote:
Hey Coach,

From your experience, will you say an athlete/client with a subscap of 8mm would progress BEST on a 40-40-20 type diet, even for fat loss?

Since increasing carbs, reducing fats and protein, I have seen better results as I goā€¦hence why I am now thinking that going to the above macro ratio may suite BEST.

Thanks,
GJ[/quote]

From EXPERIENCE you canā€™t go only with body fat readings to know EXACTLY what type of diet someone needs. It is one clue among many that is useful. The best way to see how you react to different carbs intake is toā€¦ experiment with different carbs intake!!! I know that I once got fat with anything over 100g of carbs. But now, even when I get fatter I get better results from a relatively (for me) carbs intake.

I kinda like what Fred Hatfield used to say ā€œEat for what you are about to doā€, so let activity level and type dictate your nutritional intake.

984

[quote]Christian Thibaudeau wrote:

[quote]Gymjunkie wrote:
Hey Coach,

From your experience, will you say an athlete/client with a subscap of 8mm would progress BEST on a 40-40-20 type diet, even for fat loss?

Since increasing carbs, reducing fats and protein, I have seen better results as I goā€¦hence why I am now thinking that going to the above macro ratio may suite BEST.

Thanks,
GJ[/quote]

From EXPERIENCE you canā€™t go only with body fat readings to know EXACTLY what type of diet someone needs. It is one clue among many that is useful. The best way to see how you react to different carbs intake is toā€¦ experiment with different carbs intake!!! I know that I once got fat with anything over 100g of carbs. But now, even when I get fatter I get better results from a relatively (for me) carbs intake.

I kinda like what Fred Hatfield used to say ā€œEat for what you are about to doā€, so let activity level and type dictate your nutritional intake.[/quote]

Thanks Coach,
It is funny, that for the past 2-3 years I believed wholeheartedly that I was insulin resistant and kept low carbs which yielded very slow progress.

Over the past 6-8 weeks I have dropped about 6-7% body fat by ADDING carbs back in and reducing protein and fats, after a colleague measured me and said that I should try it because that was one thing I never did, rather looking into food intolerance, heavy metal toxicity etcā€¦

Long story short, I am MUCH more insulin sensitive than I first realized, just needed to TIME the right TYPE of carbs around my workouts.

Anyway, as I continue I will experiment by keeping kcals the same roughly and switching macros to test changes.
Thanks again,
GJ

985

Hey coach

IƂĀ“m interested right now in dieting for personal reasons, and i came across the therm ā€œnegativ calorie foodsā€, foods which require more energy to digest than it contains.

Do you think thats true? If yes, wouldnƂĀ“t that be ideal for losing useless weight without ever having to count calories again?

Just wanted to ask an expert out of curiosity.:slight_smile:

thanks

986

[quote]Christian Thibaudeau wrote:

[quote]Gymjunkie wrote:
Hey Coach,

From your experience, will you say an athlete/client with a subscap of 8mm would progress BEST on a 40-40-20 type diet, even for fat loss?

Since increasing carbs, reducing fats and protein, I have seen better results as I goā€¦hence why I am now thinking that going to the above macro ratio may suite BEST.

Thanks,
GJ[/quote]

From EXPERIENCE you canā€™t go only with body fat readings to know EXACTLY what type of diet someone needs. It is one clue among many that is useful. The best way to see how you react to different carbs intake is toā€¦ experiment with different carbs intake!!! I know that I once got fat with anything over 100g of carbs. But now, even when I get fatter I get better results from a relatively (for me) carbs intake.

I kinda like what Fred Hatfield used to say ā€œEat for what you are about to doā€, so let activity level and type dictate your nutritional intake.[/quote]

Christian

Besides FINiBARS, SWF and New Metabolic, what type of carbs do you consider right (from food)?
Outside pre workout, whatā€™s the timing or starting point that you advice to introduce and experiment with them?

I have the same feelings like Gymjunkie.

Specially with your new variables of training we have more choices to take advantage to them.

987

[quote]gigigo wrote:
Hey coach

Iƃ?ƂĀ“m interested right now in dieting for personal reasons, and i came across the therm ā€œnegativ calorie foodsā€, foods which require more energy to digest than it contains.

Do you think thats true? If yes, wouldnƃ?ƂĀ“t that be ideal for losing useless weight without ever having to count calories again?

Just wanted to ask an expert out of curiosity.:slight_smile:

thanks[/quote]

Itā€™s not totally true nor totally false. I wouldnā€™t say that eating hard to digest foods like celery will BURN calories. But the amount of calories they provide is negligible. While they will not lead directly to more fat loss, they can be ingested to cut your hunger and give you a feeling of fullness which will help prevent overeating on other stuff.

988

Coach,

To what limit do you add carbs to the peri-workout window before moving to adding carbs to other meals when focusing more on muscle mass.

My understanding is that this is the number one area as such, that carbs gets added to, before any other? Am I correct?

thanks,
GJ

989

Hey CT, i recently loss 44pounds but i have been unable to shift fat round my hips and lower back, i know this is due to bad insulin sensitivity and i should take R-ALA but my question was how much should i take and when?

Thanks

990

[quote]weby wrote:
Hey CT, i recently loss 44pounds but i have been unable to shift fat round my hips and lower back, i know this is due to bad insulin sensitivity and i should take R-ALA but my question was how much should i take and when?

Thanks [/quote]

what do you mean shift fat ? If I may ask ?

991

[quote]fightu35 wrote:

[quote]weby wrote:
Hey CT, i recently loss 44pounds but i have been unable to shift fat round my hips and lower back, i know this is due to bad insulin sensitivity and i should take R-ALA but my question was how much should i take and when?

Thanks [/quote]

what do you mean shift fat ? If I may ask ?[/quote]

Get rid of fat from this region.

992

[quote]weby wrote:

[quote]fightu35 wrote:

[quote]weby wrote:
Hey CT, i recently loss 44pounds but i have been unable to shift fat round my hips and lower back, i know this is due to bad insulin sensitivity and i should take R-ALA but my question was how much should i take and when?

Thanks [/quote]

what do you mean shift fat ? If I may ask ?[/quote]

Get rid of fat from this region.[/quote]

thought so,ok,I have spots that lose fat last alsoā€¦but nothing can be done,as far as spot reduceā€¦overall it should go down after other spots id think,at least for me it worksā€¦

993

Coach:

Next week I am starting the MAG-10 Pulse Fast. For best results, should I do it 2x the first week with 3 days in between and then once a week thereafter? Does that kickstart fat loss even better?

Goal right now is to lose 10lbs BW while maintaining current strength levels or even getting stronger. Not concerned about size loss.

Thanks,
M

994

Thib,
I believe you stated a while back that you do not count calories or something along those linesā€¦Anyways, If you did count calories and macronutrients, would you count amino acids to the daily protein intake and would you count glycerol as a carbohydrate? Do you know if glycerol can turn into glucose that untimately ends up as glycogen?

Thanks

995

[quote]Mr_Magoo wrote:
Thib,
I believe you stated a while back that you do not count calories or something along those linesā€¦Anyways, If you did count calories and macronutrients, would you count amino acids to the daily protein intake and would you count glycerol as a carbohydrate? Do you know if glycerol can turn into glucose that untimately ends up as glycogen?

Thanks[/quote]

I do not count caloriesā€¦ so why ask that question?

Itā€™s like asking someone who doesnā€™t swim ā€œI know you donā€™t swim, but if you did would you choose the butterfly or breastroke?ā€

To me it just doesnā€™t make sense.

To answer your question (although I personally think it is stupid to askā€¦ no offense) I wouldnā€™t count individual amino acids as protein as it doesnā€™t contain the whole spectrum of aminos. Technically amino acids do have a caloric count, so if you are REALLY anal about things (and to me it is excessively obsessive and from experience, people who think like that never get great results) you would count aminos toward your caloric total but NOT toward your protein total.

As far as glycerol goes, it has a caloric count. Can cause an insulin spike in some individuals. While I wouldnā€™t count it as a carb, I would certainly take the first two facts into consideration.

996

[quote]Mutsanah wrote:
Coach:

Next week I am starting the MAG-10 Pulse Fast. For best results, should I do it 2x the first week with 3 days in between and then once a week thereafter? Does that kickstart fat loss even better?

Goal right now is to lose 10lbs BW while maintaining current strength levels or even getting stronger. Not concerned about size loss.

Thanks,
M
[/quote]

Twice a week at first is a good option to see how you react to it. Then adjust depending on how fast the weight is coming off and how well you feel during the fast.

The way I PERSONALLY eat is as follow and works great for me:

From waking up to 6-7pm: only MAG-10 pulses (probably 4-6 scoops)
Then from 7 to 10 I eat solid food.

I donā€™t really limit my food intake between 7 and 10, but I try to avoid ā€œobviousā€ bad choices like fast food and other junk.

This is how I eat everyday.

My strength is still going up and Iā€™m getting leaner while maintaining my body weight between 225 and 230

997

[quote]Christian Thibaudeau wrote:
The way I PERSONALLY eat is as follow and works great for me:

From waking up to 6-7pm: only MAG-10 pulses (probably 4-6 scoops)
Then from 7 to 10 I eat solid food.

I donā€™t really limit my food intake between 7 and 10, but I try to avoid ā€œobviousā€ bad choices like fast food and other junk.

This is how I eat everyday.

My strength is still going up and Iā€™m getting leaner while maintaining my body weight between 225 and 230[/quote]

When during the day do you work out and what protocol do you use? Do you eat all the solid food in a (roughly) specific number of sittings, or go completely by feel? Are there any days when you change things at all (neural charge days for example)?

B.

998

[quote]BiP wrote:

[quote]Christian Thibaudeau wrote:
The way I PERSONALLY eat is as follow and works great for me:

From waking up to 6-7pm: only MAG-10 pulses (probably 4-6 scoops)
Then from 7 to 10 I eat solid food.

I donā€™t really limit my food intake between 7 and 10, but I try to avoid ā€œobviousā€ bad choices like fast food and other junk.

This is how I eat everyday.

My strength is still going up and Iā€™m getting leaner while maintaining my body weight between 225 and 230[/quote]

When during the day do you work out and what protocol do you use? Do you eat all the solid food in a (roughly) specific number of sittings, or go completely by feel? Are there any days when you change things at all (neural charge days for example)?

B.[/quote]

  • My ā€œrealā€ training is at 5pm and I normally finish at 6:30ā€¦ So I start eating solid food 30-45 minutes after the workout.

  • During the day I often have mini-workouts that are 15-30 minutes long and generally are used either for activation purposes or to work my technique on a specific lift. It can also be a neural charge workout.

  • For the real workout I use 1 scoop of WORKOUT FUEL, 2 scoops of ANACONDA and 1-2 scoops of MAG-10. But I donā€™t do anything special around the mini-workouts.

  • I do not have a specific number of meals during the solid food period NOR DO I TRY TO STUFF MYSELF WITH AS MUCH AS I CAN EAT. I simply eat normally and generally I will end up eating 2-3 times. The first meal is larger and the other 1 or 2 are normally grazing more than anything.

999

I like the idea of simplifying oneā€™s day by eating how you are doing.

How does this look for someone (me) attempting to gain mass, has a ā€œrealā€ training session at lunch time (complimented with some accessory sessions like yourself), and wants to eat solid food at dinner time because that is family time:

6:00 to 10:00 am - Pulsing
10:30 Pre-workout Meal
11:00 Paraworkout Nutrition
12 noon to 5:30 - Pulsing
5:30 Dinner
6:00 to 10:00 pm - Pulsing

Carbs would be consumed in two windows during the day, dinner and workout.

Would there be any benefit to this? Or does the 2 separate windows of carbs being consumed negate the insulin sensitivity that is to be gained from the fasting period?

1000

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:
Coach:

Next week I am starting the MAG-10 Pulse Fast. For best results, should I do it 2x the first week with 3 days in between and then once a week thereafter? Does that kickstart fat loss even better?

Goal right now is to lose 10lbs BW while maintaining current strength levels or even getting stronger. Not concerned about size loss.

Thanks,
M
[/quote]

Twice a week at first is a good option to see how you react to it. Then adjust depending on how fast the weight is coming off and how well you feel during the fast.

The way I PERSONALLY eat is as follow and works great for me:

From waking up to 6-7pm: only MAG-10 pulses (probably 4-6 scoops)
Then from 7 to 10 I eat solid food.

I donā€™t really limit my food intake between 7 and 10, but I try to avoid ā€œobviousā€ bad choices like fast food and other junk.

This is how I eat everyday.

My strength is still going up and Iā€™m getting leaner while maintaining my body weight between 225 and 230[/quote]

So would I be right in thinking that some of the reasons for success with this plan would be:

The MAG-10 pulses reset you every day like a mini-fast

Sufficient peri-WO nutrition

Protein synthesis is highest right after a WO plus you have reset with mini-fast during daytime so most if not all of what you eat from 7-10p is fully utilized by body.

In fact, after the mini-fast during the day, wouldnā€™t your body even have higher protein utilization post WO?

Most interesting - thanks, Coach!

1001

Coach

A couple of questions about your pulse fast plan above (Iā€™m thinking of trying something similar while on holiday on the Thai islands - I live in Bangkok)

  1. Carbs para-workout seem pretty low, would you ingest more for say a Foundation workout?
  2. Post workout + other meals, do you eat plenty of carbs? Like you said avoiding junk?
  3. Would you incorporate a cheat day During the week? Like you, I donā€™t like eating shit foods, but enjoy rice and noodles dishes, which are awesome in Thailand.

Iā€™ve been following the pulse fast plan for 4 weeks with amazing results:
Mon - upper P + traps etc. below mainatainence cals. 64 g carb para
Tues - Fast + NC
Wed - Foundation. Maintainence cals. 100 carbs para + 50g post (I train at 6.15am - 7.30am) (Muay Thai 5-6.30pm)
Thurs - upper P + shoulders and tricep circuit. below mainatainence cals. 64 g carb para (Muay Thai 5-6.30pm)
Friday _ fast + either NC or eccentric less work or swimming
Sat - Lower body - Cheat 120g carbs para + 4 meals with pretty high carbs from rice/noodles and a few beers in the evening
Sunday - off - low carbs, usually below maintainance but I donā€™t reall ycout cals - (Muay Thai 6-7pm)

Iā€™m getting leaner and energy is good. I may do an extra Muay Thai session on a fast day. Bag work, drills, shadowing boxing, sparring etc. Would adding Anaconda be appropriate? I must admit I like a scoop of NO-Explode before I do Muay Thai on occasion. I doubt the 6g carbs would reduce the effectiveness of the fast?

Thanks