Looking for Help Getting abs
David7881
Posts: 34 Member
So I understand abs start in the kitchen and I have been working on it and continue. I'm am getting to the point where I can see a 4 pack but my goal is to have fully defined abs. Does anyone have routines, video or app that helped you get the abs. I do understand BF% is a large factor and do not believe in 30 day abs or 5 min abs. Looking to work hard for the results I want. Currently a little under 15% bf and working to get closer to 10%.
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Replies
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It's hard to stay for longer time with BF under 8%. Train the right pose, make better light and you will see what you want to see esp. after you wake up even by your current BF level 😁 sure you can make bigger and better defined abs(you are on good way) but the problem remains. Don't rely on prof. photos you see everywhere.5
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Post up your current strength training program, cardio program and diet.0
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LongevityRob wrote: »Post up your current strength training program, cardio program and diet.
Not sure how to make it short but my diet is 1800 cal 20% carb 50% protein and 30% fat. Normally I hit closer to 1700, still trying to drop BF. My work outs consist of 3 cardio/abs days and then 4 days of lifting. Back/biceps, chest/triceps, shoulders/traps and leg day. Spend an hr to 2 hr max doing a mix of high rep low weight and heavy weight.3 -
I think you are doing quite alright, just stay consistent & give yourself more time.
Would opt to use training frequency changes over sheer volume (avoid overkill like dedicating an entire workout to abs); a few sets towards the end of your workouts or before cardio a few times a week (titrate up as you progress).
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@David7881 I would increase carbs at least to 30%(but better to 40+) and concentrate it prior to your strength training. I don't think you should rely on such big calc deficit in this phase of your muscle development.(don't know your exact weight and height) 1800 looks too low looking at your activities. It may stop your muscle building progress. 2hr is too much too...1hr should be enought.
You also do not need to involve high reps for abs (more than 15), just add weight or change variation of excercise for more difficult.
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I've been looking into changing my macros since I've gotten closer to my goal weight. Honestly 2 hrs is a slow day of lifting when theres alot of traffic in the gym.@David7881 I would increase carbs at least to 30%(but better to 40+) and concentrate it prior to your strength training. I don't think you should rely on such big calc deficit in this phase of your muscle development.(don't know your exact weight and height) 1800 looks too low looking at your activities. It may stop your muscle building progress. 2hr is too much too...1hr should be enought.
You also do not need to involve high reps for abs (more than 15), just add weight or change variation of excercise for more difficult.
Ok Sounds good. I will add weight to my abs routine. I've been focusing on reps vs weight on abs day.2 -
As the first guy said, unfortunately fitness expectations are too much and your abs might not look as good as others because of your photo and lighting skills, not training and diet. That being said getting bigger and leaner in general will help. Good luck, I'm on the same journey!6
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Hello gentlemen I’ve been on and off training for years. Always fell of the wagon to go booze it up and dance the night away. I’ve got the generic dad bod if you say. But I’ve been training for 8 months now and only fell off the handle a few times but now I’m really committed to the cause. I’ve noticed my right side love handle is bigger than the other. I don’t think I’m lop sided my shoulders and lats are in line. I’m just wondering the best way to tackle this.2
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LongevityRob wrote: »Post up your current strength training program, cardio program and diet.
Not sure how to make it short but my diet is 1800 cal 20% carb 50% protein and 30% fat. Normally I hit closer to 1700, still trying to drop BF. My work outs consist of 3 cardio/abs days and then 4 days of lifting. Back/biceps, chest/triceps, shoulders/traps and leg day. Spend an hr to 2 hr max doing a mix of high rep low weight and heavy weight.
Stop listening to these people saying “I think you’re doing it right”
Change your macros. You only need .75 grams per lb of body weight for protein, the rest is overdoing it. Keep your carbs high as possible. This will fuel your workout performance. Keep FAT as low as possible. Fat makes you fat.
China eats beans and rice all day everyday. Are they fat?!
Abs are all BF %23 -
So much wrong. OP, for your benefit, I'd ignore this post.LongevityRob wrote: »Post up your current strength training program, cardio program and diet.
Not sure how to make it short but my diet is 1800 cal 20% carb 50% protein and 30% fat. Normally I hit closer to 1700, still trying to drop BF. My work outs consist of 3 cardio/abs days and then 4 days of lifting. Back/biceps, chest/triceps, shoulders/traps and leg day. Spend an hr to 2 hr max doing a mix of high rep low weight and heavy weight.
Stop listening to these people saying “I think you’re doing it right”
Change your macros. You only need .75 grams per lb of body weight for protein, the rest is overdoing it. Keep your carbs high as possible. This will fuel your workout performance. Keep FAT as low as possible. Fat makes you fat.
China eats beans and rice all day everyday. Are they fat?!
Abs are all BF %11 -
LongevityRob wrote: »Post up your current strength training program, cardio program and diet.
Not sure how to make it short but my diet is 1800 cal 20% carb 50% protein and 30% fat. Normally I hit closer to 1700, still trying to drop BF. My work outs consist of 3 cardio/abs days and then 4 days of lifting. Back/biceps, chest/triceps, shoulders/traps and leg day. Spend an hr to 2 hr max doing a mix of high rep low weight and heavy weight.
Stop listening to these people saying “I think you’re doing it right”
Change your macros. You only need .75 grams per lb of body weight for protein, the rest is overdoing it. Keep your carbs high as possible. This will fuel your workout performance. Keep FAT as low as possible. Fat makes you fat.
China eats beans and rice all day everyday. Are they fat?!
Abs are all BF %
Fat absolutely does not make you fat. You have much to learn new fitnesspal user16 -
Two things make abs more visible:
1) Losing fat
2) Building your rectus abdominis
The first involves a calorie deficit. The second is strength training.
Jeff Nippard has a good video on building abs.
https://www.youtube.com/watch?v=_xdOuqokcm4[/yt] 13 -
As others have said, "abs are built in the kitchen" is only one part of the equation. Someone with better developed ab muscles and a higher body fat percentage might look like they have more of a six pack than you. Plus, how your six pack looks is determined by genetics. Aim to be the best you that you can be and try not to compare yourself with others. Looks like you have a good foundation to work from.5
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Hello gentlemen I’ve been on and off training for years. Always fell of the wagon to go booze it up and dance the night away. I’ve got the generic dad bod if you say. But I’ve been training for 8 months now and only fell off the handle a few times but now I’m really committed to the cause. I’ve noticed my right side love handle is bigger than the other. I don’t think I’m lop sided my shoulders and lats are in line. I’m just wondering the best way to tackle this.
Welcome to the forums!
You might get better responses to your inquiry if you start your own thread rather than side-tracking this one.
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I agree with @fitom80 that you need to up the carbs as well as calories. You can't gain muscle in a caloric deficit (not here to argue with anyone, maybe you can but negligible amounts). Many people think that it makes more sense to keep getting more and more lean when they really need to build muscle and do some body recomposition. I am a 5'-2" female and I am cutting at 1800 calories and maintain weight somewhere between 2200 and 2400, bulk up to 2800+ calories per day. Usually a 40/30/30 macro split. I didn't catch if you added your height and weight anywhere, but I am guessing you need to eat more than me to build muscle! I hope this helps!4
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"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.12 -
"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
20 -
"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
Are you saying eating higher fat while in a deficit, you will gain fat? I eat around 100g of fat when cutting, as well as 250-300g carbs. I don't eat only lard, obviously, but while cutting I do incorporate it when it is around (mostly from cured ham or prosciutto) and I have no issues losing bodyfat, actually I get quite lean especially for a female.
If energy balance is nonsense that would be great news for people who struggle to put on weight and have limited access to food all they would need is some fat to gain and wouldn't have to eat very much. Unfortunately that is not the case.10 -
"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
Are you saying eating higher fat while in a deficit, you will gain fat? I eat around 100g of fat when cutting, as well as 250-300g carbs. I don't eat only lard, obviously, but while cutting I do incorporate it when it is around (mostly from cured ham or prosciutto) and I have no issues losing bodyfat, actually I get quite lean especially for a female.
If energy balance is nonsense that would be great news for people who struggle to put on weight and have limited access to food all they would need is some fat to gain and wouldn't have to eat very much. Unfortunately that is not the case.
Woah woah woah. Many factors in play here. Eating higher fat while in a caloric deficit will cause you to lose weight but gain more fat. The lard was a joke. No one in their right mind should eat lard, it was an example for how eating lard (pure fat) will cause you to gain fat. Fat = fat. It’s not that crazy of an idea...you’re also gaining cholesterol and other non beneficial ingredients when eating cured ham and prosciutto. 250-300 carbs is low. No wonder you’re burning fat, you don’t even have a lot of carbs...Like I said I get 600-800g of carbs (complex+simple) a day and it’s still not enough because of how hard it allows me to go in the gym (more energy = higher performance). Why do a huge percentage of NFL players have to eat high carbs to perform at that high level?
If you’re talking “energy balance” how about you get more energy? Carbs.
What are you talking about with “all they’d have to do is eat some fat and they’d gain weight”?! No. They need higher calorie intake to gain weight. A calorie surplus. If they eat a bunch of fat they will gain fat. Unfortunately I don’t agree with your points.
12 -
"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
Are you saying eating higher fat while in a deficit, you will gain fat? I eat around 100g of fat when cutting, as well as 250-300g carbs. I don't eat only lard, obviously, but while cutting I do incorporate it when it is around (mostly from cured ham or prosciutto) and I have no issues losing bodyfat, actually I get quite lean especially for a female.
If energy balance is nonsense that would be great news for people who struggle to put on weight and have limited access to food all they would need is some fat to gain and wouldn't have to eat very much. Unfortunately that is not the case.
Woah woah woah. Many factors in play here. Eating higher fat while in a caloric deficit will cause you to lose weight but gain more fat. The lard was a joke. No one in their right mind should eat lard, it was an example for how eating lard (pure fat) will cause you to gain fat. Fat = fat. It’s not that crazy of an idea...you’re also gaining cholesterol and other non beneficial ingredients when eating cured ham and prosciutto. 250-300 carbs is low. No wonder you’re burning fat, you don’t even have a lot of carbs...Like I said I get 600-800g of carbs (complex+simple) a day and it’s still not enough because of how hard it allows me to go in the gym (more energy = higher performance). Why do a huge percentage of NFL players have to eat high carbs to perform at that high level?
If you’re talking “energy balance” how about you get more energy? Carbs.
What are you talking about with “all they’d have to do is eat some fat and they’d gain weight”?! No. They need higher calorie intake to gain weight. A calorie surplus. If they eat a bunch of fat they will gain fat. Unfortunately I don’t agree with your points.
Unfortunately my results disagree with yours. 11 -
"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
Are you saying eating higher fat while in a deficit, you will gain fat? I eat around 100g of fat when cutting, as well as 250-300g carbs. I don't eat only lard, obviously, but while cutting I do incorporate it when it is around (mostly from cured ham or prosciutto) and I have no issues losing bodyfat, actually I get quite lean especially for a female.
If energy balance is nonsense that would be great news for people who struggle to put on weight and have limited access to food all they would need is some fat to gain and wouldn't have to eat very much. Unfortunately that is not the case.
Woah woah woah. Many factors in play here. Eating higher fat while in a caloric deficit will cause you to lose weight but gain more fat. The lard was a joke. No one in their right mind should eat lard, it was an example for how eating lard (pure fat) will cause you to gain fat. Fat = fat. It’s not that crazy of an idea...you’re also gaining cholesterol and other non beneficial ingredients when eating cured ham and prosciutto. 250-300 carbs is low. No wonder you’re burning fat, you don’t even have a lot of carbs...Like I said I get 600-800g of carbs (complex+simple) a day and it’s still not enough because of how hard it allows me to go in the gym (more energy = higher performance). Why do a huge percentage of NFL players have to eat high carbs to perform at that high level?
If you’re talking “energy balance” how about you get more energy? Carbs.
What are you talking about with “all they’d have to do is eat some fat and they’d gain weight”?! No. They need higher calorie intake to gain weight. A calorie surplus. If they eat a bunch of fat they will gain fat. Unfortunately I don’t agree with your points.
Unfortunately my results disagree with yours.
Don’t say I didn’t warn you about cholesterol 👍
11 -
"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
Are you saying eating higher fat while in a deficit, you will gain fat? I eat around 100g of fat when cutting, as well as 250-300g carbs. I don't eat only lard, obviously, but while cutting I do incorporate it when it is around (mostly from cured ham or prosciutto) and I have no issues losing bodyfat, actually I get quite lean especially for a female.
If energy balance is nonsense that would be great news for people who struggle to put on weight and have limited access to food all they would need is some fat to gain and wouldn't have to eat very much. Unfortunately that is not the case.
Woah woah woah. Many factors in play here. Eating higher fat while in a caloric deficit will cause you to lose weight but gain more fat. The lard was a joke. No one in their right mind should eat lard, it was an example for how eating lard (pure fat) will cause you to gain fat. Fat = fat. It’s not that crazy of an idea...you’re also gaining cholesterol and other non beneficial ingredients when eating cured ham and prosciutto. 250-300 carbs is low. No wonder you’re burning fat, you don’t even have a lot of carbs...Like I said I get 600-800g of carbs (complex+simple) a day and it’s still not enough because of how hard it allows me to go in the gym (more energy = higher performance). Why do a huge percentage of NFL players have to eat high carbs to perform at that high level?
If you’re talking “energy balance” how about you get more energy? Carbs.
What are you talking about with “all they’d have to do is eat some fat and they’d gain weight”?! No. They need higher calorie intake to gain weight. A calorie surplus. If they eat a bunch of fat they will gain fat. Unfortunately I don’t agree with your points.
Unfortunately my results disagree with yours.
Don’t say I didn’t warn you about cholesterol 👍
My cholesterol levels are perfect and I come from a family that lives well into their 90s and above eating this type of diet. I'm good thanks14 -
"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
Are you saying eating higher fat while in a deficit, you will gain fat? I eat around 100g of fat when cutting, as well as 250-300g carbs. I don't eat only lard, obviously, but while cutting I do incorporate it when it is around (mostly from cured ham or prosciutto) and I have no issues losing bodyfat, actually I get quite lean especially for a female.
If energy balance is nonsense that would be great news for people who struggle to put on weight and have limited access to food all they would need is some fat to gain and wouldn't have to eat very much. Unfortunately that is not the case.
Woah woah woah. Many factors in play here. Eating higher fat while in a caloric deficit will cause you to lose weight but gain more fat. The lard was a joke. No one in their right mind should eat lard, it was an example for how eating lard (pure fat) will cause you to gain fat. Fat = fat. It’s not that crazy of an idea...you’re also gaining cholesterol and other non beneficial ingredients when eating cured ham and prosciutto. 250-300 carbs is low. No wonder you’re burning fat, you don’t even have a lot of carbs...Like I said I get 600-800g of carbs (complex+simple) a day and it’s still not enough because of how hard it allows me to go in the gym (more energy = higher performance). Why do a huge percentage of NFL players have to eat high carbs to perform at that high level?
If you’re talking “energy balance” how about you get more energy? Carbs.
What are you talking about with “all they’d have to do is eat some fat and they’d gain weight”?! No. They need higher calorie intake to gain weight. A calorie surplus. If they eat a bunch of fat they will gain fat. Unfortunately I don’t agree with your points.
Unfortunately my results disagree with yours.
Don’t say I didn’t warn you about cholesterol 👍
My cholesterol levels are perfect and I come from a family that lives well into their 90s and above eating this type of diet. I'm good thanks
Never heard of perfect cholesterol when taking in from outside sources. I think abnormal is the correct definition16 -
Sigh...entropy ensures...a request for order/focus on original topic by OP8
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Keto_Vampire wrote: »Sigh...entropy ensures...a request for order/focus on original topic by OP
Agreed.6 -
Agreed. How is the keto diet working for you?Keto_Vampire wrote: »Sigh...entropy ensures...a request for order/focus on original topic by OP
I'm afraid that your understanding of what fuel gets used and when is somewhat confused and, frankly, incorrect.
Nothing particularly wrong with this, it actually happens often (and funnily enough it also happens quite often with your apparent nemesis, keto proponents)!
And it wouldn't even be a big deal if you would take gentle hints.
The only issue exists because you're continuing to spout nonsense mixing in the occasional randomly correct fact while representing yourself as an expert!
Grab a text-book or some google foo -- heck, use bing and get some points from microsoft while you're at it--and add some bits of info into your grey matter! I promise that doing so won't hurt your abs and won't increase either your fat or your scale weight!
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"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
Fat is the preferred substrate while at rest, not carbohydrates - about 60% of energy used I believe. The muscles of the heart, in fact, will only use fat fuel.
The organ that has a preferential use of carbohydrates is the brain because of the blood-brain barrier - glucose can cross it, as can ketones, but fatty acids can't. That is what induces ketosis - the need to continue feeding the brain but glucose is too low in the body.
Deficits allow you to lose total weight and until you are very lean, internal lipid storage is very much the preferential source for that weight. It is the body fat percentage that generally governs what the partition ration is for lost mass.
So long as you are eating at a deficit, you most certainly could eat some lard and lose weight.14 -
"Fat doesn’t make you fat?!?! OHHH OKAY. You’re delusional. Lemme guess, you’re on the keto diet?! The only time fat is ever burned as energy is when you don’t have any carbs left for energy and your body switches to ketosis to start burning fat as energy. Horrible side effects to ketosis. "
That paragraph is twaddle.
You don't burn all carbs and then turn to fat - you burn a blend of both fuels nearly all the time in different ratios.
Get yourself to a sport science lab @Dtilka and they can hook you up to a gas analyser to tell you your percentages. It wasn't until I was exercising at a brisk pace (130+bpm) that my use of carbs exceeded my use of fat for fuel.
You also don't need to be in ketosis to burn fat - it's a perfectly normal fuel used by humans virtually all of the times, predominates at rest or low intensity activity/exercise.
Yes you can eat lard and lose body fat, all you need a calorie deficit. It's comes down to energy balance not macro choice.
You may be qualified to give training guidance but your nutritional knowledge is woeful I'm afraid.
Thank you for the response brother. I never said you don’t burn body fat EVER. Yes you are right minuscule amount of fat is burned too when working out but no where near the amount of carbs. If you have no carbs then your body resorts to burning fat solely for energy/fuel I.e ketosis - with horrible side effects.
No you can’t eat lard and lose body fat. You’re eating fat therefore you are gaining fat on your body period. Calorie deficits ONLY allow you to lose total WEIGHT. Energy balance is nonsense.
I’m High Carb low fat plant based diet (Vegan) .
I eat over 600-800 carbs per day, and less than 60 grams of fat. Oh and 180 grams of protein.
Yes I have muscle. Yes I have abs. What about you my friend what diet do you adhere to?
Your body fat is your body's primary and by far the largest energy store - you add to, or use up, that energy store when you are in an energy surplus or deficit.
Yes you can eat lard (and other forms of fat) and lose loads of weight. Fun fact - Antarctic sledge haulers chomp on huge amounts of pure fats to try and slow the dramatic weight loss due to their energy expenditure.
It's not miniscule amounts of fat being burned for normal people - at rest you are running almost exclusively on fat with minimal use of carbs. Your body actually tries to conserve those extremely useful glycogen stores as glycogen storage for an average sized man comes to about 2,000 cals (liver and muscles primarily).
The 130bpm I mentioned above as my 50/50 point of using carbs is my all day cycling pace, that 50% is I'm sure you would agree is significant not miniscule.
My diet is high carb (highest day 650g), higher than normal protein and moderate fat. When I tracked macros protein was 1g/lb of LBM, fat 0.4g/lb of bodyweight as minimums and rest a free for all but mostly carbs.
You are confusing "carbs are the preferred source of energy" with that being sequential use of carbs and then fat. When you completely deplete your glycogen reserves, cyclists call it bonking (done that - it was awful), runners call it hitting the wall you are barely able to function let alone exercise. Sudden crushing fatigue, mental confusion, loss of coordination.
Here's an example....
https://www.youtube.com/watch?v=liCRrheKIOI
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@dtilka I love nuts. I eat some days(say one or two times in week) 100~200g of mixed nuts (500~1000kcal from this fats) plus 60~80g from normal food. So I did it during my one year transformation. Yes I take care about appropriate level of carbs and proteins too. Ok. Physiology behind fat was already described well by others. Btw. Choleaterol. Do you know that there is LDL and HDL? Finally an example (3 months,6 months,6 months, recent weeks/1year) You can see a role of BF (quite constant), excercise, and fat as food on Abs. I think this was the key topic here. Unfortunatelly, I have no photo from day zero(just no abs).
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