Questions About Fat Loss

Training
142

[quote]Christian Thibaudeau wrote:
sarah1 wrote:
CT, this is a tough question…if someone is in the very bad position of not being able to train pretty much at all (I have a low back injury, a glut injury, and a shoulder/scap injury…that basically covers the whole body) what can you do nutrition-wise to maintain decent body comp while healing? Would you go very low carb? I find that I start to feel really run down and get sick when I eat no carbs…

I can do a bit of low intensity cardio. Would you do that?

Also, this is unrelated, but if you do a cheat meal and it is big (like 2000 cals from mixed fats, carbs, and protein) and then you go to sleep, will all the excess be stored as fat by morning? Or can you make up for it by doing some cardio after eating some whey?

As for your first question; the best way to answer it is “eat for what you are about to do”. Protein and fat should be fairly constant (1.25g of protein per pound, around 0.5g of fat), carbs fluctuate depending on needs. To maintain you’ll need around 1g of carbs per pound, start at that point and adjust from there.

As for the cheat meal question, everything is pretty much stored after a 4 hours period.[/quote]

Thanks! Should all carbs be fruit?

What about for a normal person who trains (hopefully Ill be back to that soon…) - should all carbs be fruit and Surge?

And do you believe in no carbs after noon or can your non-workout carbs be spread evenly?

143

Coach, I’m currently half way through the V-Diet. After the 2 week transition phase, I would like to start the “War Room Strategies to Maximize Fat Loss” program. I was wondering what your thoughts were with using a CKD or a carb cycling diet during the program? Thanks.

144

[quote]MrDru wrote:
Coach, I’m currently half way through the V-Diet. After the 2 week transition phase, I would like to start the “War Room Strategies to Maximize Fat Loss” program. I was wondering what your thoughts were with using a CKD or a carb cycling diet during the program? Thanks.[/quote]

If maximum fat loss is our goal, the CKD might be more effective. If you prefer to add some muscle while losing some fat the cycling approach is better.

145

John Berardi’s Blueberry Cinnamon Oatmeal (with whey in it) in the morning: hurting fat loss or not?

P.S. I cut the portions down on his to fit in with my caloric goals.

146

Sorry to post the question here.
What is the maximum (optimal) amount of water that someone can desidrath, if the weight-in and the fight occur in the same day ( 3-5hrs later). thanks and sorry for the bad english.

147

[quote]Perpalicious wrote:
John Berardi’s Blueberry Cinnamon Oatmeal (with whey in it) in the morning: hurting fat loss or not?

P.S. I cut the portions down on his to fit in with my caloric goals. [/quote]

Well morning is the time to have it… cinnamon improves insulin sensitivity so it’s good to add when you have carbs … blueberries are a good choice for carbs… I don’t really like oatmeal, but if you can tolerate it well it should hurt too much.

As long as you stay within the realm of your targeted caloric/carbs allowance, it’s a fine choice.

148

[quote]Christian Thibaudeau wrote:
G87 wrote:
Christian Thibaudeau wrote:
BulletproofTiger wrote:
Dear Coach,

What are your thoughts on “Amino Pulsing” while on a diet?

I already answered that one earlier.

CT - or anyone else - which thread was this talked about in? I’ve looked and looked and can’t find it.

I’m sitting at about 10-11% BF after “Get Jacked Fast.” I’d like to lose a few more pounds of fat, but I don’t think I can hack the mental strain of low-carbing for more than a few weeks. I actually don’t consume any carbs outside of fruit, but I get terrible cravings for them and was going nuts in the final weeks of GJF.

Coach, do you think that restricting my carbs to 2 fruit portions a day and pre-workout (i.e. pulsing) would allow me to get to 8% BF while retaining/gaining lean mass? I can get some peptopro, pending Anaconda’s release, Finibars, basically anything that’s commercially available.

G

You can reach your goal by consuming as much as 150g of carbs per day provided that they are well timed, of the right type and that the caloric intake for the rest of the day is correct.

Here are my recommendations:

  • Start at 1.25g of protein per pound NOT including para-workout nutrition
  • Consume between 60 and 80g of fat per day
  • Set carbs at around 150g on workout days as follow:

40 min pre-workout 1 FINiBAR (39g)
30 min pre-workout SURGE WORKOUT FUEL 1 SCOOP (21g)
15 min pre-workout SURGE RECOVERY 1 SCOOP (25g)
During the workout SURGE RECOVERY 1 SCOOP (25g) + 20-30g CH

Total = 110g para-workout

Then have 2 portions of fruit with a whey shake 60 minutes after the workout.

The rest of the day is low-carbs

[/quote]

Hi Christian I have few questions,

Since Muscle weights more than fat, would it be more beneficial to use 1.25 X LBM instead of total bodyweight pounds? Because if one were to gain muscle while losing body fat, total pounds would probably increase.

When setting up a daily cals or nutrient intake allowance for your clients, do you always do cals X bodyweight to establish a base daily allowance and adjust up or down based on progress?

What are your thoughts on using Katch-McArdle formula which takes into account LBM to establish a daily allowance of cals? Have you ever used this formula?

I have been using it to get a daily allowance then break out the cals into grams of carbs, fat and protein based on what my goals are.

thank you for your help and time.

149

Im 16 and wrestle in the 152lb class, they have electronic body fat% calculators and it says that im about 11% body fat. I read somewhere that abs dont show until you are under 10. But Ive had abs since 7th grade. Am I under 10 or was I misinformed.

P.S.

Is it practical for me to maintain strength and cut to 145(I cut water weight to get to 152)?

150

Hey CT.

I have been eating fat/prot = 60/40 and feeling great, no cravings energy is fine, hunger is tamed etc.

I love living on cheese, meat, nuts and greens. I am a good cook and know quite abut about food therefore I don’t ever eat boring food.

In the past 2 weekends I have been off my diet and the only thing that I got was cravings and weight going up after sushi and a few drinks. That freaking cheat meal messed with my H2O retention

My question is: what is the physiological benefit of the cheat meal? I feel like dropping that crap as it makes me have cravings and makes me retain water??? What is the point behind it?

Thanks

w

151

Hi CT,

I have a few questions for you.

I am currently 20 years old. I weigh about 185 at 5 '10 @ 18-20% BF (Tanita Scale). I have been looking around on the site for programs. On your OVT article you said that you used that for fat loss. I was looking at the program it looks more like a hypertrophy program, no? Would you suggest the destroying fat or the meltdown training for me (145lbs lean muscle mass)

My current diet is set at 1850 Kcal. 62g fat, 153g Carb 171g protein. I have read your articles and I feel when i do a low carb approach (30g a day) I just get a really bad sugar craving and I end up messing up my diet. Most of my carbs, 100g/153g, are comming from breakfast and post workout. If you still recommend the low carb approach, what are some ways I can reduce my carb cravings…is it possible you can give me a sample day of a fat loss diet as I have a hard time comming up with the food choices.

Thanks a lot for your help

152

Does a ketogenic diet really work? I’ve read somewhere that you should load up on carbs the week before you do it and then do no carbs from then on. Is this true? What should be the ratio of carbs:fat:protein? I’ve been considering if they really work.

153

How do we use supplements such as fenugreek and cinnamon extract to maximise insulin sensitivity? Whats the best way to take them?

154

Hi Coach,

I weigh 178 pounds. Height of 5 ft 10 inches having a 13% body fat content. In the last year I have added 30 pounds of body weight. That includes a 2 inch waist size increase - 30 to 32. I’m basically a ectomorph storing fat in the love handles lower abs. Is it possible for me lose an inch or so of fat and continue to add muscle till I hit 190 pounds atleast?

My calorie count is based on your carb cycling codex:
High carb days = 3400 cal
Moderate carb days = 3128 cal
Low carb days = 2951 cal

I’m not able to hit 3000 regularly. i get close to it, around 2800 cal per day. Protein is also a prob. Requirement is 266 gms but I’m only able to hit 180 or so. rest I have to substitute with complex carbs and good fats . Any suggestions cause i feel my stomach looks a lil big these days on my thin waist!!

155

Hi Coach

I’m following the CKD and training approach of Refined Physique Transformation. I’m into week 9 and fat loss is slowing. I’m currently training 3-4 times per week adopting at least one strength session with the remaining being lactate workouts. Each is followed by 20-30 mins steady state cardio. I’m walking up to one hour on off days. Calories are averaging 1800-1900, and I’m using the pulsing protocol with whey hydrosylate. Peri-nutrition is Workout Fuel and creatine prior, WH and leucine during and after (with creatine).

Energy levels, etc, are all positive. Any advice on how to continue to shift a final 5lbs?
Many thanks in advance for your time.

JB

156

Hello just to see if i have done it correctly:

Fat: 197g

Saturated: 65.5g
Polyunsaturated: 45.4g
Monosaturated: 62.5g

Carbs: 48g

Fibre: 7g

Protein: 270g

Not including the 80g before and after workout.

So is it ok or is there glaring issues i weigh 187lbs so its well over the 1.25 mark ?

157

Hey Thibs,

Another poster had inquired about carbs post workout and you said that carb intake timing doesn’t so much matter as much as quality (right stuff) and getting the right amount…

In regards to that, please correct me if I’m wrong, but I was under the impression that waiting 30 minutes after workout to have carbs was a good idea to maximize release of test/growth hormones? and waiting too long could cause muscle breakdown due to cortisol mechanisms? Thoughts?

Besides that, I wanted to ask, for me (5’10 185 approx 10% bf) I tend to have a protein shake in the morning consisting of about 20 grams whey, 10 ml flax oil, 15ml ground flax seeds, 5ml fish oil mixed into almond breeze (an almond beverage - carbs ranging from about 10 in the plain vs 20 in the chocolate). I’m thinking of doing some cutting pretty soon and was wondering your thoughts on any way to tweak this shake to maximize the impact on cutting… should I keep the shake everyday, modify it in anyway?

Lastly, just something I’ve been pondering, my bf level (or how visible my abs are) tends to have a lot of variation, some days I’ll be mostly cut and then a week later I’ve got more of a bloated look, not so visible… it makes me wonder wtf is going on? I’d like to move in the right direction… my guess is it’s over doing the calories, is that too simplistic to think? what could be at work here?

Thanks so much!

158

Coach,

What are your thoughts regarding the dietary ideas promoted by John Parrillo, especially for fat loss? While I certainly think that people have become a bit more carb-phobic these days, he seems to go far toward the other direction recommending high carbs and very low fat. He is a big proponent of starchy carbs like brown rice and potatoes and almost seems to treat dietary fat as a bogeyman, as opposed to those trying to make people realize that eating fat does not automatically equate to gaining fat or having difficulty losing fat.

159

Hey coach, i have two questions about your refined physique transformation. ( Strength Training, Bodybuilding & Online Supplement Store - T NATION )

On the carb up day i would assume to keep fat intake low? Or do we follow the same protocol as other days. For me that’d be ~ 120fat/270 protein/260 carbs.

Also you suggest 1.4-1.6 grams of protein per pound, is this including para workout nutrition? (i only ask because i’ve read the forums recently and you suggest protein %'s that do not include para workout).

thank you

160

Coach, about how much weight does someone gain back after a carb up on a CKD if done correctly(from glycogen replenishment, water retention, fat gain, etc.)? Or is it something that varies greatly from person to person?

161

Coach Thibs,

I know in the past you have had body comp. clients do two full workouts in a week of only metabolic pairings. Do you still think that is an effective method?

THANKS IN ADVANCE! YOUR LOCKER ROOM KICKS ASS!