Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Ok, I have a question concerning the amount of fat to eat for fat loss.
I am currently 180 lbs @ 5'7", 27 yrs old. Looking to lose 20-25 lbs and get to or below 10% BF. All of my fat is in my belly/midsection area, yup one of the skinny-fat kind.
I am looking at eat around 45% fat, 15% carbs, and 40% protein. Will this work for fat loss? I have quite a bit of muscle on my body (probably around 19% BF right now), and again it is all in my midsection.
Here is the link to my fitday journal - this would be a typical eating day for me going forward (beef at night could also be salmon, chicken, turkey, or pork). I am not currently eating like this, but if this is doable then I might go for it. HB formula says I need ~2800 cals a day with working out at a moderate level (1.55 multiplier).
Thanks,
Travis
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
I probably wouldn't go much lower in carbs than 10-15% so you'd have to reduce your protein % to get more fat. The more fat you add, the less food you can eat since fat carries 9 cal/g versus 4 cal/g for carb and protein.
What I would do is track it very closely for a couple weeks and see if you are seeing the results you want. If you aren't seeing progress, you may want to lower your carb or protein content and add more fat...give that a try and so on. What may work for one person may not work for you, so you have to do some experimentation.
20-25 lbs of fat is going to take some time anyway so you may need to re-adjust anyway as your body grows accustom to what you're doing and adapts.
I would say as you get closer to the bodyfat % you want, you may need to increase your fat and reduce the protein. Continue to tweak your diet until you're seeing the results. Focus on nutrition and not so much on your workout.
Start a log and list both workout and diet and let others help you along the way.
Good luck!
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Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
I will probably make a few adjustments along the way, especially in terms of carbs. I want to get my carbs from fruits and veggies only, no or very few processed carbs. Fitday has carbs over 100 eating like this, but approximately 35g of that is fiber. Gotta love Kashi and Spinach.
I will be doing NROL 2-3x week, plus playing basketball and golfing once a week, along with some stretching and pre-hab exercises (knee and back issues) a couple times a week.
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
Not too much to say about your fitday menu - looks pretty light to me compared to what you're saying above. Plus, it looks like you log in the days you're compliant with your diet/goals. If you eat like this 90-100% of the time, you shouldn't have any difficulty losing weight/fat.
It's the cheat meals that seperate the lean from the not-so-lean, IMO.
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Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
No need to start off at the extreme end of things.
Keep protien high, dont worry to much about carbs vs. fat and follow calorie guidelines. Carbs are not some evil macro that makes you fat, if you are playing basketball, working out, and golfing, you are going to crash hard on no carbs.
If after a few months you arnt seeing continued results, then you can play with the macros some.. but at this point it doesnt seem neccesary. Remember you can only loose maybe 1% of your bodyweight each weekeithout loosing muscle, and this shouldnt be hard to do with a steady diet and excercise.
Yeah, I will probably eat more carbs than what is listed, especially on days I play basketball (will probably have some brown rice for dinner). May bump up the fruit intake also. I don't mind eating carbs, I have no fear of them, I just want to avoid bad carbs. Unfortunately, my wife loves pasta so it is a battle between her and I over what to have for dinner.
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
in reality if you are referring to gi index and glycemic load differnet pastas displays differnet effects
also don't get too over reliant on gi index or load as losing or gaining fat is a multifactorial process (not solely dependent on blood glucose and insulin) not to mentions ASp stimulated by dietary fat intake (recently reviewing a paper looking at asp also shown to have strong inhibitory effect on Hsl )
oh yeah specific amino acids also cause pretty significant rise in insulin
Not too much to say about your fitday menu - looks pretty light to me compared to what you're saying above. Plus, it looks like you log in the days you're compliant with your diet/goals. If you eat like this 90-100% of the time, you shouldn't have any difficulty losing weight/fat.
It's the cheat meals that seperate the lean from the not-so-lean, IMO.
I haven't been actually logging my meals recently, I just threw in a sample menu of what i'd most likely to eat in order to see what the percentages are.
My goal is to eat a lot of protein and good fats, which shouldn't be too hard. The rest will come from carbs, mostly fruit and veggies, but it seems like pasta once in a while won't hurt (especially if cooked in olive oil).
From what I've been reading today on low-carb diets (the roundtable articles that were on t-nation from last July), I shouldn't have trouble keeping up my energy levels, since my body will adjust to using fat for energy. I don't want to go very low-carb (50g and under), but keep it around 100 net carbs a day.
Thanks for the advice guys.
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
fat percentage question
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