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Type: Posts; User: dmacdonal9

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  • You can cut back on the protein a bit. 110g or...

    You can cut back on the protein a bit. 110g or so is fine.
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    In your case (which is fairly extreme), I think...

    In your case (which is fairly extreme), I think several months would probably be required to make a significant difference. I gave you an article once about long term metabolic adaptations from...
  • First, determine your total calories. Then...

    First, determine your total calories. Then determine adequate protein and fat. Whatever calories are left, up to your limit, can come from whatever you like, usually carbs.
  • If you're asking whether carbs can still make you...

    If you're asking whether carbs can still make you fat in a deficit, then no.
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    That plus extra food in your gut, maybe some more...

    That plus extra food in your gut, maybe some more from a bit more sodium, you're a little stressed over "gaining weight", etc. Sure.
  • Of course you'll gain some fat. But so what, you...

    Of course you'll gain some fat. But so what, you know how to cut. It's not like you're going to forget.
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    It doesn't reduce; it's a constant. If you take...

    It doesn't reduce; it's a constant. If you take in 100g of carbs a day, you'll carry around X pounds of water. If you take in 200g of carbs a day, you'll carry twice that.

    Water weight is never...
  • Exactly.

    Exactly.
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    Increased carb intake means increased water...

    Increased carb intake means increased water weight.
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    My guess is that your deficit is only about half...

    My guess is that your deficit is only about half as big as you think. That worked fine in the beginning when you weighed more, but after losing >50 pounds, your TDEE has dropped a fair bit. That is...
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    Basic Fat Loss Process 1. Calculate your...

    Basic Fat Loss Process

    1. Calculate your calories and macros
    2. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from...
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    http://examine.com/faq/what-should-i-eat-for-weigh...

    http://examine.com/faq/what-should-i-eat-for-weight-loss.html

    http://evidencemag.com/clean-eating/
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    Glute bridges, then building up to barbell hip...

    Glute bridges, then building up to barbell hip thrusts.
  • He's eating too much. Fat loss is ruled by...

    He's eating too much. Fat loss is ruled by calories and macros. "Eating healthy" is a shot in the dark. You're hitting it, but he's missing. Plenty of fat people eat healthy.

    Basic Fat Loss...
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    Basic Fat Loss Process 1. Calculate your...

    Basic Fat Loss Process

    1. Calculate your calories and macros
    2. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from...
  • You can burn 200 calories doing cardio or eat 200...

    You can burn 200 calories doing cardio or eat 200 calories less. Same fat loss results.
  • So here's how I think of it. I think there are...

    So here's how I think of it. I think there are two important things to keep in mind:

    1. We know the process of gaining muscle operates on a curve. You gain very quickly at first, and it slows...
  • The solution is a moderate calorie deficit; where...

    The solution is a moderate calorie deficit; where you eat fewer calories than you burn each day. Eat enough to maintain lean mass and train properly, but still less than you burn so you drop fat.
    ...
  • Start lifting weights. If your weight is...

    Start lifting weights.

    If your weight is stable over 3 weeks or so, eat less.

    Meal timing and frequency won't affect fat loss results, it's your preference.
  • The number you start with really doesn't matter. ...

    The number you start with really doesn't matter. Just use any method to take a wild guess. Then track calories carefully for 3 weeks and use actual weight lost to calculate your TDEE. If you lose...
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