Strength training and low carb diet
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Terpnista84 wrote: »lilylavender01 wrote: »TavistockToad is right. It depends on your calorie deficit. You want a balanced Carb, fat, protein diet with vitamins and minerals. I'm strength training, toning, tightening and leaning out. Carbs are your first energy source you burn, then protein and then fat is last cuz it takes the longest to digest. Depending on your health condition, any underlying problems, you don't necessarily have to do an extremely low Carb diet. Making healthier food choices is what matters the most and moderation. I incorporate 30 minutes of cardio with lifting weights. It's all trial and error. Find what works best for you, stick with it and change up the exercises every 2 - 3 months when you notice you're not losing any more weight (plateauing).
Again, this is not true.
My calorie deficit will remain the same, my macros is what is changing. I see better results when I am eating low carbs on the same deficit as when I am not tracking carbs.
THANK YOU!!!!!!!!!!!0 -
Springfield1970 wrote: »clutchitalian wrote: »Terpnista84 wrote: »clutchitalian wrote: »Terpnista84 wrote: »I'm so bored with cardio and since I do a fair amount of walking throughout the day anyway (MFP estimated I burn about 500 calories throughout the day) there is no reason for me to do more cardio at the gym. I'm eating 1,500 calories a day mostly low carb (I can easily stay under 50g; 20g is too strict and not something I can sustain long-term)
I want to lean out and not lose muscle, so instead of cardio I will do daily strength training. What kind of results can I expect doing this compared to a regular low calorie diet and cardio in terms of speed of weight loss and body composition?
thats funny u say that cuz today is my last day on a low carb diet..i kept carbs under 50g per day and without cardio just lifting lost 25lbs in 6 weeks....
Thank you. This was the type of feedback I was looking for.
Why are you getting off the low carb diet?
yes im finishing up today....i was at 225 around 18% bf and i wanted to lean bulk but i knew i had to diet and strip off fat first....i lost 15lbs in the first 3 weeks then 10lbs in the next couple weeks...im telling u do not eat any carb sources and u will lose weight....
I'm afraid to say that you probably lost a heck of a lot of water, glyocogen, waste in digestive tract, some fat, and unfortunately, some hard earned muscle. You cut way way too fast. You probably looked more defined of course.
It's a hard lesson to learn, you've done it kind of wrong, good not to encourage others to lose 'weight' this way!
my muscles are the same size just not as full....and the weight i lost came from my midsection mostly....0 -
Terpnista84 wrote: »lilylavender01 wrote: »TavistockToad is right. It depends on your calorie deficit. You want a balanced Carb, fat, protein diet with vitamins and minerals. I'm strength training, toning, tightening and leaning out. Carbs are your first energy source you burn, then protein and then fat is last cuz it takes the longest to digest. Depending on your health condition, any underlying problems, you don't necessarily have to do an extremely low Carb diet. Making healthier food choices is what matters the most and moderation. I incorporate 30 minutes of cardio with lifting weights. It's all trial and error. Find what works best for you, stick with it and change up the exercises every 2 - 3 months when you notice you're not losing any more weight (plateauing).
Again, this is not true.
My calorie deficit will remain the same, my macros is what is changing. I see better results when I am eating low carbs on the same deficit as when I am not tracking carbs.
That's because carbs carry water with them, making your digestive system weigh more, and pumping up your muscles with water and glycogen, which is a good thing and what you strive for for definition.
To look cut from a lower fat percentage you need to target FAT loss, not water or muscle loss.
There are a few people ready to tell you how to do this, but it's important you understand low carb is a temporary water stripping thing that body builders do for a few DAYS before competition. It dries you out and makes your muscles more cut.
If low carbing happens to create a small calorie defecit then you'll be in a good fat cut zone. Cut too hard and you will lose muscle.
You can attack fat on a high carb diet. To preserve muscle whilst cutting, eat .8g of protein per pound of body weight and keep heavy lifting.0 -
Your question asked about speed of weight loss. Switching from cardio to lifting will affect speed of weight loss minimally and the reasons are directly related to calorie deficit. Calorie deficit is responsible for how fast you me and everyone else loses weight in the long run. Ignoring shifts in water weight and glycogen, you will probably lose weight a bit slower changing from cardio to lifting if calories consumed remain the same. It all depends on how many calories you burn during a lifting session vs how many calories you were burning during the cardio sessions your replaced.0
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clutchitalian wrote: »Springfield1970 wrote: »clutchitalian wrote: »Terpnista84 wrote: »clutchitalian wrote: »Terpnista84 wrote: »I'm so bored with cardio and since I do a fair amount of walking throughout the day anyway (MFP estimated I burn about 500 calories throughout the day) there is no reason for me to do more cardio at the gym. I'm eating 1,500 calories a day mostly low carb (I can easily stay under 50g; 20g is too strict and not something I can sustain long-term)
I want to lean out and not lose muscle, so instead of cardio I will do daily strength training. What kind of results can I expect doing this compared to a regular low calorie diet and cardio in terms of speed of weight loss and body composition?
thats funny u say that cuz today is my last day on a low carb diet..i kept carbs under 50g per day and without cardio just lifting lost 25lbs in 6 weeks....
Thank you. This was the type of feedback I was looking for.
Why are you getting off the low carb diet?
yes im finishing up today....i was at 225 around 18% bf and i wanted to lean bulk but i knew i had to diet and strip off fat first....i lost 15lbs in the first 3 weeks then 10lbs in the next couple weeks...im telling u do not eat any carb sources and u will lose weight....
I'm afraid to say that you probably lost a heck of a lot of water, glyocogen, waste in digestive tract, some fat, and unfortunately, some hard earned muscle. You cut way way too fast. You probably looked more defined of course.
It's a hard lesson to learn, you've done it kind of wrong, good not to encourage others to lose 'weight' this way!
my muscles are the same size just not as full....and the weight i lost came from my midsection mostly....
Are your muscles and measurements the same or not? You seem to contradict yourself.
Your midsection would be smaller, with less food and waste in your system. Your organs would have got smaller too from less water and glycogen.
to lose 15 pounds of fat in three weeks you would have been on a daily defecit of 2,500 calories, ie if you normally ate 3000, you'd be eating 500 calories a day. That wasn't happening was it?
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The magic weight loss of low carbs always falls apart when you do the mathSpringfield1970 wrote: »clutchitalian wrote: »Springfield1970 wrote: »clutchitalian wrote: »Terpnista84 wrote: »clutchitalian wrote: »Terpnista84 wrote: »I'm so bored with cardio and since I do a fair amount of walking throughout the day anyway (MFP estimated I burn about 500 calories throughout the day) there is no reason for me to do more cardio at the gym. I'm eating 1,500 calories a day mostly low carb (I can easily stay under 50g; 20g is too strict and not something I can sustain long-term)
I want to lean out and not lose muscle, so instead of cardio I will do daily strength training. What kind of results can I expect doing this compared to a regular low calorie diet and cardio in terms of speed of weight loss and body composition?
thats funny u say that cuz today is my last day on a low carb diet..i kept carbs under 50g per day and without cardio just lifting lost 25lbs in 6 weeks....
Thank you. This was the type of feedback I was looking for.
Why are you getting off the low carb diet?
yes im finishing up today....i was at 225 around 18% bf and i wanted to lean bulk but i knew i had to diet and strip off fat first....i lost 15lbs in the first 3 weeks then 10lbs in the next couple weeks...im telling u do not eat any carb sources and u will lose weight....
I'm afraid to say that you probably lost a heck of a lot of water, glyocogen, waste in digestive tract, some fat, and unfortunately, some hard earned muscle. You cut way way too fast. You probably looked more defined of course.
It's a hard lesson to learn, you've done it kind of wrong, good not to encourage others to lose 'weight' this way!
my muscles are the same size just not as full....and the weight i lost came from my midsection mostly....
Are your muscles and measurements the same or not? You seem to contradict yourself.
Your midsection would be smaller, with less food and waste in your system. Your organs would have got smaller too from less water and glycogen.
to lose 15 pounds of fat in three weeks you would have been on a daily defecit of 2,500 calories, ie if you normally ate 3000, you'd be eating 500 calories a day. That wasn't happening was it?
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Terpnista84 wrote: »TavistockToad wrote: »Speed of weight loss will depend on your calorie deficit.
*sigh*
This is absolutely not true for everyone and not at all what I am asking.
Read your OP, it's EXACTLY what you asked....0 -
I am new to LC, and I am also doing a 30 minute cardio work out and follow it with a 25 minute strength work out. My question is how can I tell how much calories I have lost in the one hour work out?0
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Eat carbs. They're good for you.0
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