Was curious. How long after you start your fast are you aloud to imPly the whole 50 cal or less rule?
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01-08-2013, 04:24 PM #9901instagram.com/dthomj
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01-09-2013, 06:22 AM #9902
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01-09-2013, 12:32 PM #9903
Hi guys,
Since the summer, I've lost weight from around 80kg to 72kg due to calorific diet and IF. Even though my stomach fat has dropped a lot, I still have stubborn fat around the stomach and obliques, and I've dropped muscle. I'm still on this diet and reach around 1600kcal with around 120g protein.
I was wondering if I should up my kcal intake to maintenance (around 2000kcal). I want to build my muscle back again but try and get rid of this stubborn fat by IF.
What does anyone think? Any help would be appreciated
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01-09-2013, 12:59 PM #9904
If you are dropping muscle you have your calories too low, you aren't getting enough protein, you aren't lifting heavy enough/smart enough (or some combination of all three). Protein does seem a bit low for your weight, but not low enough to likely be responsible though.
As far as advice goes, pick a goal and stick with it. Work on dropping the fat, or work on gaining muscle. Don't focus on both. If you focus on cutting further, right the wrongs that are causing you to lose muscle.
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01-09-2013, 01:21 PM #9905
Thanks for your response-I'm gonna be sticking to intermittent fasting because I think it helps.
When you mention righting the wrongs of muscle loss, do you mean increasing protein/calories? That's what I'm thinking now, because then kcals are still low to concentrate on losing stubborn fat
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01-09-2013, 01:47 PM #9906
No one claimed it was magic. Many of us were already doing, "IF" without realizing it. And in my case, I thought, before IF, that having 1 large meal was counter-productive. But in the end.. it doesn't matter just so long as macro or better yet caloric intake is met + micronutrients.
أشهد أن لا إله إلاَّ الله و أشهد أن محمد رسول الله
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01-09-2013, 10:17 PM #9907Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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01-10-2013, 05:49 AM #9908
Nothing I mentioned is contradictory to using IF. Don't be mistaken in thinking that IF is a magic bullet that will let you gain and get shredded at the same time. You can use IF for a straight cut, you can use IF for a bulk, or you can recomp. Recomping is tough though, really tough and requires a lot of precision.
When you mention righting the wrongs of muscle loss, do you mean increasing protein/calories? That's what I'm thinking now, because then kcals are still low to concentrate on losing stubborn fat
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01-10-2013, 05:51 AM #9909
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01-10-2013, 06:03 AM #9910
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01-10-2013, 07:55 AM #9911
Personally I like the fact that I can take a lower dose of a supplement and still feel the effect that of a typical dose or higher dose.
riiiiiiight... yet I was able to break through quite a few plateaus on chest, back, and legs, regarding strength.. and becoming more vascular.. lulzأشهد أن لا إله إلاَّ الله و أشهد أن محمد رسول الله
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🚷 Anti-Degeneracy League 🚷
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01-10-2013, 08:04 AM #9912
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01-10-2013, 08:19 AM #9913
I'm aware. We also used to believe that we have to eat 5-8 meals a day. And that our bodies could only absorb 30g of protein per meal lulz
I'm completely happy of my lifestyle (eating habits and exercise that is). If I feel the need to change things around, I will be more than happy to. But as of now, I'll stick to my current protocolأشهد أن لا إله إلاَّ الله و أشهد أن محمد رسول الله
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🚷 Anti-Degeneracy League 🚷
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Mossad acronym: ISIS AKA Israeli Secret Intelligence Service
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01-10-2013, 08:29 AM #9914
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01-10-2013, 08:49 AM #9915
Opinions?
I stock 20-40lbs for 4 hours at work while fasting.
Are my macros to high, to low? Been using LG for 4 months now, some progress. Just started getting 7-8 hours of sleep. I lift 4 days a week split up most days.
I am 5'11 164lbs
Fats= 9
T=35, R=55
Carbs= 128
T=368, R=212
Protein= 93
T=180, R=170
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01-10-2013, 08:56 AM #9916
there is no rule, this depends on eachone's body, fast does not have a on/off switch
there is a difference between in believing and science
your fats seem a bit low, what is this 9, 128 and 93?
how much is your maintenance?*Hollywood's rabid cage crew*
Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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01-10-2013, 08:59 AM #9917أشهد أن لا إله إلاَّ الله و أشهد أن محمد رسول الله
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🚷 Anti-Degeneracy League 🚷
https://www.twitter.com/eyeonpalestine
Mossad acronym: ISIS AKA Israeli Secret Intelligence Service
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01-10-2013, 09:24 AM #9918
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01-10-2013, 09:46 AM #9919
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01-10-2013, 10:08 AM #9920
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01-10-2013, 10:17 AM #9921
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01-10-2013, 10:17 AM #9922
I guess to be more detailed here is my math
BMR
Weight- 72kg
Height- 182.88cm
66+(986.4)+(914.4)-(136)
BMR= 1830
Activity Multiplier= 1.3
BMR (after activity multi)= 2379
Training Day= +5%
Training Day Calories= 2498
Training Day Protein= 180g
(720 Calories)
Training Day Fats= 35g
(305 Calories)
Training Day Carbs= 368g
(1473 Calories)
Rest Day= -15%
Rest Day Calories= 2022
Rest Day Protein= 170g
(680 Calories)
Rest Day Fats= 55g
(495 Calories)
Rest Day Carbs= 212g
(847 Calories)
I used harris-benedict equationLast edited by ColbyBernard; 01-10-2013 at 10:39 AM. Reason: More info
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01-13-2013, 03:44 PM #9923
what about cardio? Should I treat it the same as weight training and take bcaa's prior?
reps back
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01-14-2013, 09:52 AM #9924
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01-14-2013, 11:21 AM #9925
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01-14-2013, 12:14 PM #9926
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01-14-2013, 12:42 PM #9927Originally Posted by Martin
please, read!
if you do HIIT for other purposes, it is fine...
you don't need bcaas*Hollywood's rabid cage crew*
Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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01-14-2013, 12:59 PM #9928
For body composition purpose, Martin recommends 60-90 minutes per day of very low intensity cardio - think walking on a treadmill with a moderate pace and slight incline. He does it fasted, and no BCAA's as he feels the FFA's in the bloodstream will be high after fasting. The very low intensity is to use them, but low enough to not impact recovery.
Take it for what it's worth - you'll want a good book or an iPad loaded with good vids if you want to spend an hour to an hour a half per day on a treadmill :-)
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01-14-2013, 02:59 PM #9929
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01-14-2013, 06:35 PM #9930
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