dropping body Fat - macros?
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My macros are 55% fat, 30% protein, and 15% carbohydrates. On December 3, 2011, I was 6'0", 300 lbs. and 35.4% body fat. As of this morning, 6 months later, I'm 6'0", 213, and 18.7% body fat. Within the next three months, I'll be 185 lbs. and under 12% body fat, without any question.
As for exercise, I walk 3 miles each day at a leisurely pace, 3.0 to 3.5 mph. Six days a week, I strength train, doing only the major lifts: deadlifts and squats, along with pushups, dips, and pullups.
My average blood pressure over the last two months, sample size of 32, is 110/70, with a resting heart rate of 61. Six months ago, it was 140/85, with a resting heart rate of 95.
I'm 46-years old.
For body composition, science is overwhelmingly on the side of low carbohydrate, high fat, moderate protein diets: just ask the President of the American Society of Bariatric Physicians.
55% Fats? That's ridiculous...
You were morbidly obese, that's why you lost weight so fast. Don't expect the last 20 to be as easy as the first 20 pounds you lost...0 -
** Edited by MFP Forum Moderator. No insults or attacks allowed in the forums. Issues must be respectully debated. **
Yes, I'm talking about Dr. Eric Westman who makes chump change consulting for Atkins; and yes, that would the Dr. Eric Westman who is the President of the American Society of Bariatric Physicians.
As for the science, it's been settled since 1965, starting with Benoit and more practically for those on this site, Young CM, Scanlan SS, Im HS, Lutwak L, "Effect of body composition and other parameters in obese young men of carbohydrate level of reduction diet", Am J Clin Nutr 1971, 24:290-6. PubMed Abstract. The studies are legion.
You should be able to use your own body as a judge.0 -
55% fat sounds like a recipe for disaster, I would think that if your going to follow a specific macro agenda you would want one thats sustainable. That much fat daily would be detrimental to your health in the long term.0
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My macros are 55% fat, 30% protein, and 15% carbohydrates. On December 3, 2011, I was 6'0", 300 lbs. and 35.4% body fat. As of this morning, 6 months later, I'm 6'0", 213, and 18.7% body fat. Within the next three months, I'll be 185 lbs. and under 12% body fat, without any question.
As for exercise, I walk 3 miles each day at a leisurely pace, 3.0 to 3.5 mph. Six days a week, I strength train, doing only the major lifts: deadlifts and squats, along with pushups, dips, and pullups.
My average blood pressure over the last two months, sample size of 32, is 110/70, with a resting heart rate of 61. Six months ago, it was 140/85, with a resting heart rate of 95.
I'm 46-years old.
For body composition, science is overwhelmingly on the side of low carbohydrate, high fat, moderate protein diets: just ask the President of the American Society of Bariatric Physicians.
55% Fats? That's ridiculous...
You were morbidly obese, that's why you lost weight so fast. Don't expect the last 20 to be as easy as the first 20 pounds you lost...
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It's only ridiculous if you don't understand biochemistry. Admittedly, I was never before obese until I suffered a debilitating injury from an auto accident; my average adult weight was 185 to 190 with a body fat percentage of about 16%, with a lifetime low of 6.5% as a senior in college. The heaviest I had ever been previously was 231. A low-fat, sugar-burning diet got me to 185 in six months back in 1995, with a similar exercise program, but my body fat was 18%, where it is now at 213.
I suspect that with very little effort, I will get to <12% and 185 in less than 3 months. From there, I'll play with calories to adjust it down to <10% and challenge my college % from 25+ years ago.
I would encourage those of you who are still following the sugar burners to just go to Youtube and listen to Dr. Eric Westman. If you want to know about fat, you go to the President of the American Society of Bariatric Physicians, not to a bunch of broscientists with their N=1 anecdotes still hanging on to the lipid hypothesis.0 -
No. If this were true you'd be eating almost nothing.I always thought that your carbs were supposed to be your highest macro even on the keto diets. Carbs are what provide your muscles with the energy to perform the action. I can't even imagine what your diet must look like.
Keto diets go for highest fat, moderate protein lowest carbs, like...5% carbs.0 -
55% fat sounds like a recipe for disaster, I would think that if your going to follow a specific macro agenda you would want one thats sustainable. That much fat daily would be detrimental to your health in the long term.
That much fat is satiating and it's complete mythology that high fat, moderate protein, low carb diets are detrimental to cholesterol and blood pressure profiles. On the contrary, they result in the best cholesterol and blood pressure profiles. Fat is harmless in the absence of carbohydrates. Science is clear in that regard.0 -
My macros are 55% fat, 30% protein, and 15% carbohydrates. On December 3, 2011, I was 6'0", 300 lbs. and 35.4% body fat. As of this morning, 6 months later, I'm 6'0", 213, and 18.7% body fat. Within the next three months, I'll be 185 lbs. and under 12% body fat, without any question.
As for exercise, I walk 3 miles each day at a leisurely pace, 3.0 to 3.5 mph. Six days a week, I strength train, doing only the major lifts: deadlifts and squats, along with pushups, dips, and pullups.
My average blood pressure over the last two months, sample size of 32, is 110/70, with a resting heart rate of 61. Six months ago, it was 140/85, with a resting heart rate of 95.
I'm 46-years old.
For body composition, science is overwhelmingly on the side of low carbohydrate, high fat, moderate protein diets: just ask the President of the American Society of Bariatric Physicians.
55% Fats? That's ridiculous...
You were morbidly obese, that's why you lost weight so fast. Don't expect the last 20 to be as easy as the first 20 pounds you lost...
_________________________________________________________________________________________
It's only ridiculous if you don't understand biochemistry. Admittedly, I was never before obese until I suffered a debilitating injury from an auto accident; my average adult weight was 185 to 190 with a body fat percentage of about 16%, with a lifetime low of 6.5% as a senior in college. The heaviest I had ever been previously was 231. A low-fat, sugar-burning diet got me to 185 in six months back in 1995, with a similar exercise program, but my body fat was 18%, where it is now at 213.
I suspect that with very little effort, I will get to <12% and 185 in less than 3 months. From there, I'll play with calories to adjust it down to <10% and challenge my college % from 25+ years ago.
I would encourage those of you who are still following the sugar burners to just go to Youtube and listen to Dr. Eric Westman. If you want to know about fat, you go to the President of the American Society of Bariatric Physicians, not to a bunch of broscientists with their N=1 anecdotes still hanging on to the lipid hypothesis.
"Broscientists" may not have the degree to back up their claims, but they atleast preach something that works and is proven to work. There are several genius' out there like Alan Aragon and Lyle McDonald in the field of nutrition who preach what they've learned, but can't even get themselves into a half decent physique...0 -
My macros are 55% fat, 30% protein, and 15% carbohydrates. On December 3, 2011, I was 6'0", 300 lbs. and 35.4% body fat. As of this morning, 6 months later, I'm 6'0", 213, and 18.7% body fat. Within the next three months, I'll be 185 lbs. and under 12% body fat, without any question.
As for exercise, I walk 3 miles each day at a leisurely pace, 3.0 to 3.5 mph. Six days a week, I strength train, doing only the major lifts: deadlifts and squats, along with pushups, dips, and pullups.
My average blood pressure over the last two months, sample size of 32, is 110/70, with a resting heart rate of 61. Six months ago, it was 140/85, with a resting heart rate of 95.
I'm 46-years old.
For body composition, science is overwhelmingly on the side of low carbohydrate, high fat, moderate protein diets: just ask the President of the American Society of Bariatric Physicians.
55% Fats? That's ridiculous...
You were morbidly obese, that's why you lost weight so fast. Don't expect the last 20 to be as easy as the first 20 pounds you lost...
_________________________________________________________________________________________
It's only ridiculous if you don't understand biochemistry. Admittedly, I was never before obese until I suffered a debilitating injury from an auto accident; my average adult weight was 185 to 190 with a body fat percentage of about 16%, with a lifetime low of 6.5% as a senior in college. The heaviest I had ever been previously was 231. A low-fat, sugar-burning diet got me to 185 in six months back in 1995, with a similar exercise program, but my body fat was 18%, where it is now at 213.
I suspect that with very little effort, I will get to <12% and 185 in less than 3 months. From there, I'll play with calories to adjust it down to <10% and challenge my college % from 25+ years ago.
I would encourage those of you who are still following the sugar burners to just go to Youtube and listen to Dr. Eric Westman. If you want to know about fat, you go to the President of the American Society of Bariatric Physicians, not to a bunch of broscientists with their N=1 anecdotes still hanging on to the lipid hypothesis.
"Broscientists" may not have the degree to back up their claims, but they atleast preach something that works and is proven to work. There are several genius' out there like Alan Aragon and Lyle McDonald in the field of nutrition who preach what they've learned, but can't even get themselves into a half decent physique...
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On the final point, we have no disagreement.0 -
[deleted by poster as redundant]0
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Wouldn't the President of Bariatric Surgeons want you to stay fat? You know, so you need bariatric surgery?0
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I also think 50 protein is way to high, your body can actually store unused protein as fat . If your lifting a good rule of thumb is 1 gram per pound of body weight or sometimes as many grams as your desired body weight.
The body does not convert protein to fat under anything but extreme conditions (eg. eating 100% protein in excess of one's caloric needs).0 -
bump0
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Wouldn't the President of Bariatric Surgeons want you to stay fat? You know, so you need bariatric surgery?
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Only if you're a cynic and conspiracy theorist who believes that doctors wink and cross their fingers when taking the hippocratic oath. What's more, it's physicians, not surgeons.0 -
To belabor the obvious, yes, I'm talking about Dr. Eric Westman who makes chump change (albeit probably your annual salary) consulting for Atkins; and yes, that would the Dr. Eric Westman who is the President of the American Society of Bariatric Physicians.
As for the science, let me spoon feed this to you. It's been settled since 1965, starting with Benoit and more practically for those on this site, Young CM, Scanlan SS, Im HS, Lutwak L, "Effect of body composition and other parameters in obese young men of carbohydrate level of reduction diet", Am J Clin Nutr 1971, 24:290-6. PubMed Abstract. The studies are legion.
You should be able to use your own body as a judge. It's clear as day that you, as a sugar burner, needed to become very light to achieve a respectable body fat percentage.
" It's been settled since 1965, starting with Benoit and more practically for those on this site, Young CM, Scanlan SS, Im HS, Lutwak L, "Effect of body composition and other parameters in obese young men of carbohydrate level of reduction diet", Am J Clin Nutr 1971, 24:290-6. PubMed Abstract. The studies are legion."
So the studies that occurred afterwards showing no metabolic advantage to low carb/keto diets should be dismissed?
And don't you find it interesting in "Effect of body composition and other parameters in obese young men of carbohydrate level of reduction diet" that they took out the weight loss and other measurements of subject 3 in group A and the fat loss measurements of subject 1 in group C? And how reliable are caliper measurements, nowhere in the study does it mention that the exact same person took the measurements both times0 -
Oh I remember that guy lyle mcdonald, isn't he the guy who says "you can't build muscle and lose body fat at the same time?" Then wrote a book on how to do it UD 2.0... I think he also wrote a complete book on protein that used a futile method of going by bodyweight and not LBM. I remember that guy.
My point exactly, I'd rather take the advice of someone in great shape than someone with a degree who will recant his statements later on because studies proved otherwise...0 -
Jillian Michaels has NO NUTRITION EDUCATION!!! She has one fitness certification that can be taken in a weekend and the test is one my daughter passed when she was 11. Talk to a sports nutritionist for dietary advice specific to your needs. If you don't have access to a sports nutritionist, read my blog. http://www.myfitnesspal.com/blog/TrainingWithTonya The last two posts are about figuring your Calorie needs and macros based on an actual education in sports nutrition.
16 years Certified Personal Trainer and Group Exercise Instructor
9 years Certified Sports Nutritionist
Bachelors in Exercise Physiology with a Minor in Nutritional Science
ACSM Certified Clinical Exercise Specialist
NSCA Certified Strength and Conditioning Specialist0 -
40/40/20
40% Protein
40% Carbs
20% Fats
That's the ratio that most bodybuilders use to cut weight for a contest, it's the ratio that I also use and it seems to work just fine.
would have to agree with this as the general guidelines for getting leaner... i like to be around 35% carbs 40% protein and 25% fat tho.0 -
To belabor the obvious, yes, I'm talking about Dr. Eric Westman who makes chump change (albeit probably your annual salary) consulting for Atkins; and yes, that would the Dr. Eric Westman who is the President of the American Society of Bariatric Physicians.
As for the science, let me spoon feed this to you. It's been settled since 1965, starting with Benoit and more practically for those on this site, Young CM, Scanlan SS, Im HS, Lutwak L, "Effect of body composition and other parameters in obese young men of carbohydrate level of reduction diet", Am J Clin Nutr 1971, 24:290-6. PubMed Abstract. The studies are legion.
You should be able to use your own body as a judge. It's clear as day that you, as a sugar burner, needed to become very light to achieve a respectable body fat percentage.
" It's been settled since 1965, starting with Benoit and more practically for those on this site, Young CM, Scanlan SS, Im HS, Lutwak L, "Effect of body composition and other parameters in obese young men of carbohydrate level of reduction diet", Am J Clin Nutr 1971, 24:290-6. PubMed Abstract. The studies are legion."
So the studies that occurred afterwards showing no metabolic advantage to low carb/keto diets should be dismissed?
And don't you find it interesting in "Effect of body composition and other parameters in obese young men of carbohydrate level of reduction diet" that they took out the weight loss and other measurements of subject 3 in group A and the fat loss measurements of subject 1 in group C? And how reliable are caliper measurements, nowhere in the study does it mention that the exact same person took the measurements both times
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No, frankly, I don't find it interesting, but rather than have a bunch of Pub. Med ninjas trying to interpret science, it's much easier to simply take a look at the largest meta-regression analysis ever performed on the matter.
It's titled the "Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression", published in the American Journal of Clinical Nutrition. It's simply beyond dispute that low carbohydrate diets are superior for body composition. You'd do well to purchase the study. http://www.ajcn.org/content/83/2/260.abstract?ijkey=bc16f8718471695d87a0abc5ea0cdcdc1fba673f&keytype2=tf_ipsecsha
When you're finished with that study, you should read all of Westman's work: it's dispositive on the health and body composition benefits of low carbohydrate, high fat, moderate protein diets. There are at least 50 studies. http://www.ncbi.nlm.nih.gov/pubmed?term=Westman, Eric C[Author - Full]
Finish up with Galileo Galilei and that sun and earth thing: it's a great metaphor for the absurdity we've been taught during the last 40 years because of political expediency, funding bias, and vegan zealots.0 -
____________________________________________________________________________________No, frankly, I don't find it interesting, but rather than have a bunch of Pub. Med ninjas trying to interpret science, it's much easier to simply take a look at the largest meta-regression analysis ever performed on the matter.
It's titled the "Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression", published in the American Journal of Clinical Nutrition. It's simply beyond dispute that low carbohydrate diets are superior for body composition. You'd do well to purchase the study. http://www.ajcn.org/content/83/2/260.abstract?ijkey=bc16f8718471695d87a0abc5ea0cdcdc1fba673f&keytype2=tf_ipsecsha
Got it 33% of the subjects in 2 of the 3 groups were discarded, but no biggie.
As for your meta analysis, read the 2nd to the last section by the lead author here
http://weightology.net/weightologyweekly/?page_id=285When you're finished with that study, you should read all of Westman's work: it's dispositive on the health and body composition benefits of low carbohydrate, high fat, moderate protein diets. There are at least 50 studies. http://www.ncbi.nlm.nih.gov/pubmed?term=Westman, Eric C[Author - Full]
This was the only one that had relevance to the population at large, however it uses BIA to measure bf%, doesn't hold protein constant and relies on self reported intake
A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Ann Intern Med. 2004 May 18;140(10):769-77.Finish up with Galileo Galilei and that sun and earth thing: it's a great metaphor for the absurdity we've been taught during the last 40 years because of political expediency, funding bias, and vegan zealots.
Funding bias? Like this?
Potential Financial Conflicts of Interests: Grants received: E.C. Westman (Robert C. Atkins Foundation); Grants pending: E.C. Westman and W.S. Yancy Jr. (Robert C. Atkins Foundation0 -
That much fat daily would be detrimental to your health in the long term.
It turns out that carbs are worse for your blood's lipid profile than fat. I was pretty mad when I learned about that after avoiding saturated fat for so frickin long.0
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