The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
I have a friend who is a personal trainer, ISSA certified. While I am doing the New Rules workout program, he is helping me a bit with the diet and Ive been telling him about the information I am getting here on this site, and the recommendations Ive gotten elsewhere from different programs, OPT, BFFM, etc....
ISSA recommends the following for an 1800 calorie diet:
225g carbs
150g protein
33g fat
He says not to go below the protein requirement, and dont increase the fat, and play around with the carbs and protein as you tweak. He really wants me to stick to this particular ratio for a few months before I tweak anything. It comes out to about 35p/50c/15f
The carb requirement seems a bit excessive though. I am curious why there is a such a wide and varied opionion from different people and programs with the ratios?
At the end of the day, does it make a difference if carbs are 30% or 50%, as long as you are hitting the calories?
PS: I am not overthinking and overanalyzing. I am just curious and like a little bit more information than most people.
I have a friend who is a personal trainer, ISSA certified. While I am doing the New Rules workout program, he is helping me a bit with the diet and Ive been telling him about the information I am getting here on this site, and the recommendations Ive gotten elsewhere from different programs, OPT, BFFM, etc....
ISSA recommends the following for an 1800 calorie diet:
225g carbs
150g protein
33g fat
He says not to go below the protein requirement, and dont increase the fat, and play around with the carbs and protein as you tweak. He really wants me to stick to this particular ratio for a few months before I tweak anything. It comes out to about 35p/50c/15f
The carb requirement seems a bit excessive though. I am curious why there is a such a wide and varied opionion from different people and programs with the ratios?
At the end of the day, does it make a difference if carbs are 30% or 50%, as long as you are hitting the calories?
PS: I am not overthinking and overanalyzing. I am just curious and like a little bit more information than most people.
Is ISSA considered a quality certification? I remember once a lot of people saying not so nice things about it on another message board but not sure what the deal was.
IMO, do what works best for you. In the end it is about calories. Some people do better wtih more carbs, others less. There is no right or wrong way. Most seem to be in agreement that 1 gram/lb of protein is a good rule of thumb but with carbs I think more of personal preference.
You know these answers and more are covered in all kind of books that you already have shown you own.
Your questions are starting to border on insulting to the intelligence of the posters here. Any more that are not fat loss specific will be moved to another section.
That all being said I will answer the questions for other memebers and leave it at that.
To lose fat, if healthy, eat in a deficit. What you eat has little to do with loss. Health is another story. Your health may decline if you eat like shit but that doesn't mean you haven't to not ever touch a drop of HFCS. There is a line, find it.
As far as percetage of intake, as you ahve been told before, protein requirements and fat requirements are key to function and health of life. A good rule of thumb is 1gxBW in protein. Arranging your fats and carbs around that thought alone and your health and performance will be signifcantly better than that of the average joe.
Since you were a personal trainer though I would have thought you would know these things.
Your FRIEND is wrong about not increasing fat intake and doesn't seem to know what he is talking about. Fat intake is crucial to hormones and body comp, and across the board figures like that are ridiculious.
You are also asking about specific programs that were designed for a specific point and time. Big difference between that and "life" nutritional requirements, though sometimes they can transfer over.
I am not a personal trainer. I teach Group fitness classes, but I dont have a personal trainer certification. Just want to clarify that.
It seems that everyone has a different opinion about this topic. Each book or program I have read has a different opinion for different reasons. It can get confusing to hear all the differnet sides. On one side youve my friend and what he learned from his training. Then I talk to others in my gym and one girl doesnt eat any starchy carbs, another one doesnt eat fruit, some say 40/40/20, others say this, and that. Makes one's head go spinning really.
Im sorry that you are taking these things as an insult. I wont post here anymore, I will just read from now on. If I hit my jackpot and find a caloric level and ratio that works for me, and I finally get my bodyfat down< I will be sure to come back and share that.
I leave it at this: I know your program works as I did lose 6lbs. Perhaps I will try it again in the future after Ive got on enough muscle, but at this point in time, it wasnt the right program for me. Thanks for all your help.
Your FRIEND is wrong about not increasing fat intake and doesn't seem to know what he is talking about. Fat intake is crucial to hormones and body comp, and across the board figures like that are ridiculious.
I'll add a personal note in here. Although years ago I did well starting on a low fat diet... man did I lose a lot of hair.
Then I talk to others in my gym and one girl doesnt eat any starchy carbs, another one doesnt eat fruit, some say 40/40/20, others say this, and that. Makes one's head go spinning really.
Sure, everyone's going to say "this worked for me." Please keep something in mind: there's a big difference between gym chitchat and a solid plan based on scientifically proven principles.
You know the basics. Use them to develop a plan. Stay with the plan consistently for a significant amount of time -- say, 3 months or 6 months. Stay consistent even if you hear some gym buddy claiming she lost 100 pounds and 5 sizes in a week.
Don't accept the chitchat as something worthwhile.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Apparently some people just don't update their info, just like your friend.
Here's a hint when you're thinking you need to copy what bodybuilders do. Bodybuilders on roids need to lower their fat intake, since they need less of it when they aren't producing their own hormones. Normal people need fats to keep their hormones balanced.
Besides.. some people just do very well on very low-fat/high carb diets and others only feel good on very low-carb /high fat diets.
MOST people need to be somewhere in between, which is why programs like Zone w a 40-30-30 intake work OK. But frankly %s are retarded, go by gram per kg (or lbs if you must stick to l-b-s's ): minimum is 1gP/lbs and 0.5gF/lbs BW (some say LBM).
macronutrient ratios are confusing
, so this'll have to suffice...
Linear Mode
