beatua1 Member

Thanks again all, very helpful discussion. I really appreciate all of the good advice. I'm going to try dropping my fat a bit and eating some carbs in the morning with my protein shake before my workout.

Thanks, looks like several think it is fine to drop below the .45g/lb minimum fat recommendation.

This a great question, i should have mentioned it. I usually only have a protein shake before my workout because I work out immediately after I get up in the morning. Maybe if I add some carbs before I work out that could help.

I wasn't looking for exact figures, was looking for more rule of thumb type numbers like what DopeIt Up gave.

I calculate my TDEE to between 2800 and 3000 calories most days and am eating about 750 less than that which has me eating about 2000-2200 calories per day.

Thanks DopeItUp, this is really useful information. Thanks for the really good info. I hadn't even considered going to fewer sets, that is a good idea. Also, at 50-75 g fat / day I am well less than the .45g / lb recommendation I always read, though I've never actually seen the research that backs up that figure. You don't…

Thanks!

I'm not sure if you read my post at all, but I literally wrote I am eating 2000-2200 calories per day. Not sure how you get to 1000.

Thanks DopeItUp, very useful!

Thanks for the feedback everyone. I am just wondering if I am losing a lot of muscle with my fat as I am losing. I hope I'm doing it right and losing only a small amount of muscle.

I find this interesting. Maybe I am grossly underestimating my body fat percentage, but I am 6'2" and according to my calculations I have somewhere between 180-190 lbs lean body mass (I did a 3 point ultrasound BF calculation), so I am hoping at 200 (I am currently 235) I will be at a low enough body fat percentage to see…

Chicken. Probably twice as much as any other food by weight. It's so hard to get enough protein on 1000 cal deficit.

I happen to be 6'2" and currently have about 190lbs of lean body mass. At 168 lbs I would be wasting away.

I have no idea what he just said, but to answer your question if you have delayed onset muscle soreness (dull soreness and very common the day after starting lifting) then yes go ahead and go on as normal tomorrow.

This. Get in a good full body, compound movement, progressive overload program like strong lifts or starting strength.

Just a note, arditarose and I agree on our advice. I was specifically answering the question you wrote "My goal is to change my body composition by losing the last kgs of fat and increasing my muscle mass to achieve definition." To lose fat and gain muscle you need a cut/bulk cycle. You should cut first if you're primary…

If I were you I would get a new trainer, either he is lying to you to make you feel good about your program, or he is ignorant to basic principles of weight loss and muscle gain. In either case I'd look for someone new. Regardless, you are not turning fat to muscle, and you are almost certainly not gaining any muscle while…

Agreed!

No it doesn't, I started the example with a cut because she said she wanted to lose more weight. But at the end of the day if one wants to lose fat and gain muscle this is the best way to do it. If one wants to lose a lot more fat than muscle than cuts should be longer than bulks, but it is still cuts and bulks at the end…

The easiest way to lose fat and gain muscle is to go through what's called bulking and cutting phases. Essentially you lift heavy all of the time, while bulking you eat at a small caloric surplus (often 200-300 calories but will vary based on person and goals) and while cutting you eat at a small caloric deficit (often 250…

It depends on what your goals are. In general If you are looking to gain muscle (to do so you need to be eating at a caloric excess see more details here: http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners/p1) you should be eating about .6-.8 g protein / lb body weight (See more…

Awesome, congrats!

You're missing the point of the studies. HIIT burns more calories in less time, but your point about willingness to continue is a good one. If you won't keep doing a HIIT workout then steady state is better.

Depends what you mean by this, if you mean you will burn more because you can go longer than perhaps (though I'm not even sure that is true). But for an equal time commitment HIIT is clearly superior. (See Link for Trapp study, one of many that shows HIIT as more effective for losing fat mass). Here are the Results and…

I am not an expert, but I just started a regular HIIT routine, so I have been researching this recently, and I have not seen 10.5 mins of high intensity recommended. Doesn't mean your program isn't right for you, but I just haven't seen that kind of recommendation. I have just started my HIIT routine and I personally am…

This.

To your original question, there is no reason why you should not eat below your BMR depending on your level of activity and how much fat you have. The excess fat in your body can provide about 30 calories / lb / day. So if you are overweight and have 40 pounds of body fat you can provide ~1200 calories from your fat stores…

I disagree, my conclusion is based on the conclusions of the authors of the paper I cited (Link Here) which were: "Elevated protein consumption, as high as 1.8-2.0 g · kg(-1) · day(-1) depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat…

I think I communicated poorly. What I was trying to say was that a person dieting who does not eat enough protein is likely to lose more lean body mass (instead of fat mass) than if that person were to eat enough protein. I'm not speaking of satiation or ease of dieting.

This is true, but if you want the weight you lose to be as much fat as possible then eating the proper amount of protein makes it easier.