diet questions for Alan Aragon

[jessedha]

I'm so close to finding a good diet to stick with. I want to put all the diet confusion in my head to rest. After combing through everything else, I really seem to only be able to trust two people: you and Brad Pilon. He's a great research person but his recommendations just made me small. Please, I hope to only find answers from people who know Alan's beliefs very well, but ultimately to get a response from him. I followed your guidelines for a week now just to get all my sweet cravings out of the way. But it's time to toss the bs and get down to it. It's all or nothing. So here goes: What are your thoughts on low-carb diets? Are they the best way to shed fat if the goal is definition all over, great unflexed abs 6-7% etc.?

I only came to this conclusion because study after study low-carb has been shown to maximize fat burning and minimize loss of lean mass Actually truth is, I have a hard time understanding the studies. What calories were required and did it also require high fat? Because I know some bodybuilders even exclusively eat vegetables and lean meat for their diet, which from the looks of it, has little fat in the diet. Or really the best way to shed fat is a caloric deficit and that's the only thing that determines exceptional levels of fat loss and overall definition? I also am curious about Kelechi, as I've seen that he usually eats six meals per day. Is that his preference or someone in contest mode has to do it?
Thanks if you do respond Alan.

[RealMenDeadLift]

Use the search function. These questions have been discussed ad nauseum.

[jessedha]

Use the search function. These questions have been discussed ad nauseum.

By Alan himself or Alan advocates? because I can't tell.

[MarkVI]

By Alan himself or Alan advocates? because I can't tell.

why don't you pay Alan for some consulting? He went to school and worked so hard for a reason...and that's not to spend all of his time giving individual diet advice on bodybuilding.com

[KimValentine]

why don't you pay Alan for some consulting? He went to school and worked so hard for a reason...and that's not to spend all of his time giving individual diet advise on bodybuilding.com

Was thinking the same thing when I read that post.

People pay Alan for his advice, it's how he makes a living.

[jessedha]

why don't you pay Alan for some consulting? He went to school and worked so hard for a reason...and that's not to spend all of his time giving individual diet advice on bodybuilding.com

The truth is I just need help understanding the studies. And trust me, when that 4 month wait is over, I'll be the first to jump on his consultations.

[asto_86]

You want an unflexed 6-pack? Try maintaining a caloric defecit for an honest 16 weeks.. Fat load every 4 days, carb load every 5 days, stick to meat, veggies and fruit. Get atleast 1g per lb of bodyweight in protein and carbs, make fats only from the portions found in the meats no outside sources unless its a fatload day (use almonds for that). There ya go, knowing how to do it is only 10% of the battle... how bad you want it?
Good luck

[SUPER_MANLET]

You want an unflexed 6-pack? Try maintaining a caloric defecit for an honest 16 weeks.. Fat load every 4 days, carb load every 5 days, stick to meat, veggies and fruit. Get atleast 1g per lb of bodyweight in protein and carbs, make fats only from the portions found in the meats no outside sources unless its a fatload day (use almonds for that). There ya go, knowing how to do it is only 10% of the battle... how bad you want it?
Good luck

excellent post

and add some cardio for faster progress..

[ErickStevens]

I'm so close to finding a good diet to stick with. I want to put all the diet confusion in my head to rest. After combing through everything else, I really seem to only be able to trust two people: you and Brad Pilon. He's a great research person but his recommendations just made me small. Please, I hope to only find answers from people who know Alan's beliefs very well, but ultimately to get a response from him. I followed your guidelines for a week now just to get all my sweet cravings out of the way. But it's time to toss the bs and get down to it. It's all or nothing. So here goes: What are your thoughts on low-carb diets? Are they the best way to shed fat if the goal is definition all over, great unflexed abs 6-7% etc.?

I'm just a layman, but I'll help you out. If calories are equal, low carb diets have no distinct advantage over any other kind of diet.

I only came to this conclusion because study after study low-carb has been shown to maximize fat burning and minimize loss of lean mass

Really? Could you link me to these studies?

Actually truth is, I have a hard time understanding the studies. What calories were required and did it also require high fat? Because I know some bodybuilders even exclusively eat vegetables and lean meat for their diet, which from the looks of it, has little fat in the diet. Or really the best way to shed fat is a caloric deficit and that's the only thing that determines exceptional levels of fat loss and overall definition? I also am curious about Kelechi, as I've seen that he usually eats six meals per day. Is that his preference or someone in contest mode has to do it?
Thanks if you do respond Alan.

Some bodybuilders do eat very low fat diets. Some bodybuilders are also genetically blessed and on a litany of PEDs. Don't worry about them, find out what works for you by trial and error.

The best way to shed fat is a caloric deficit. Achieve said deficit in any way you see fit. I've personally found that a moderate protein/moderate carb/low fat approach works best for me. Your mileage may vary.

As for your six meals per day question, meal frequency is irrelevant. Assuming your pre and post-workout nutrition is in check, it doesn't matter how many times you eat per day as long as you respect your caloric/macronutrient guidelines. May I suggest you pick up Alan's book Girth Control? I'm sure it could shed some serious light on any question you might have and there's plenty of studies referenced, that is if you're into that sort of thing.

[alan aragon]

I'm so close to finding a good diet to stick with. I want to put all the diet confusion in my head to rest. After combing through everything else, I really seem to only be able to trust two people: you and Brad Pilon. He's a great research person but his recommendations just made me small. Please, I hope to only find answers from people who know Alan's beliefs very well, but ultimately to get a response from him. I followed your guidelines for a week now just to get all my sweet cravings out of the way. But it's time to toss the bs and get down to it. It's all or nothing. So here goes: What are your thoughts on low-carb diets? Are they the best way to shed fat if the goal is definition all over, great unflexed abs 6-7% etc.?

I only came to this conclusion because study after study low-carb has been shown to maximize fat burning and minimize loss of lean mass Actually truth is, I have a hard time understanding the studies. What calories were required and did it also require high fat? Because I know some bodybuilders even exclusively eat vegetables and lean meat for their diet, which from the looks of it, has little fat in the diet. Or really the best way to shed fat is a caloric deficit and that's the only thing that determines exceptional levels of fat loss and overall definition? I also am curious about Kelechi, as I've seen that he usually eats six meals per day. Is that his preference or someone in contest mode has to do it?
Thanks if you do respond Alan.

Hey Jesse,

I'm not avoiding this thread, truth is I'm working like a savage trying to finish my research review & get it posted on a date where my subscribers don't hunt me down & give me a wedgie.

I realize too that you know I've got a 3-month waiting list for clients, so I can see why you might post up this thread. The feedback you've gotten in here thus far has been good. I would strongly suggest you investigate the availability of Layne Norton & Emma-Leigh, both are mods here, and both know how to get clients contest-lean. Give either of them a shout & find out what their waiting period is. Another person you can contact is Martin Berkhan. I'm not sure what his availability is, but his work speaks for itself. Between those 3, I'm fairly certain you'll be able to get the personal coaching you seek.

[Cnstnce]

Mike Davies can help you as well Don't mind my plug

[alan aragon]

Mike Davies can help you as well Don't mind my plug

One problem: Jesse isn't a hot chick.

[seanb1979]

One problem: Jesse isn't a hot chick.

Possibly just an operation away. I guess it depends on how bad he wants his 6pack?

[Cnstnce]

One problem: Jesse isn't a hot chick.

Guys are always welcome. Shiloe is a prime example.

[FemmeFatale28]

Hey Jesse,

I'm not avoiding this thread, truth is I'm working like a savage trying to finish my research review & get it posted on a date where my subscribers don't hunt me down & give me a wedgie.
Totally ruined my plans

Another person you can contact is Martin Berkhan. I'm not sure what his availability is, but his work speaks for itself.

So glad to see you say this because I have been lurking the IF thread and LG website and all the while I was thinking WWAS? (what would Alan say) bahaha....... im hungry....

[Gusthebus]

You want an unflexed 6-pack? Try maintaining a caloric defecit for an honest 16 weeks.. Fat load every 4 days, carb load every 5 days, stick to meat, veggies and fruit. Get atleast 1g per lb of bodyweight in protein and carbs, make fats only from the portions found in the meats no outside sources unless its a fatload day (use almonds for that). There ya go, knowing how to do it is only 10% of the battle... how bad you want it?
Good luck

Wow bro this is really great advice^^^^ he is 100% percent right follow this.

[kfisherx]

One more option for all the bros to find out "What would Alan say?" is to subscribe to his AARR. He answers pretty much any question you can think of in those and as a subscriber if you have a question and he hasn't written about it yet, he will.

It's good stuff...

....just saying

[jessedha]

You want an unflexed 6-pack? Try maintaining a caloric defecit for an honest 16 weeks.. Fat load every 4 days, carb load every 5 days, stick to meat, veggies and fruit. Get atleast 1g per lb of bodyweight in protein and carbs, make fats only from the portions found in the meats no outside sources unless its a fatload day (use almonds for that). There ya go, knowing how to do it is only 10% of the battle... how bad you want it?
Good luck

confused. Alright, how much fat to load, and how many carbs to load? meat, veggies, and fruit. Alright. simple enough. Must be cheap too: hmm my new shopping list: apples, mixed vegetables, chicken, steak, and protein powder. No way I can get 200 g of protein(I weigh 163 though) with just steak. I would honestly do it if it was optimal, but money's tight now, so protein powder is a good save.

[jessedha]

excellent post

and add some cardio for faster progress..

Ah forgot to mention this, I'm trying to be such a stickler with diet because I don't like cardio. Either too long or too intense. That's the only thing I will avoid like the plague. Everything else is fair game though.

[MarkVI]

Ah forgot to mention this, I'm trying to be such a stickler with diet because I don't like cardio. Either too long or too intense. That's the only thing I will avoid like the plague. Everything else is fair game though.

Try doing things like walking to get your grocery's etc....makes cardio not so bad.

[eriram]

Eat at a deficit, meet your protein needs, eat a healthy amount of fats, fill the rest with carbs. If you want to try low carbs give it a go, just up your protein and make sure you meet your cals at the end of the day. Just make sure you eat enough carbs to make YOU feel good. If you got a a day off carbs can be at the lows end but a tough workout would probably require an increase in carbs. Personally I wouldn't go less than 70g of carbs on an off day, but hats just me, I tend to feel horrible. I also wouldn't do less than my BW on workout days.

[kfisherx]

confused. Alright, how much fat to load, and how many carbs to load? meat, veggies, and fruit. Alright. simple enough. Must be cheap too: hmm my new shopping list: apples, mixed vegetables, chicken, steak, and protein powder. No way I can get 200 g of protein(I weigh 163 though) with just steak. I would honestly do it if it was optimal, but money's tight now, so protein powder is a good save.

Again, if you subsribed to the AARR you would not be inclined to listen to the bros so much or be so confused. In the Culking series that Alan published last year, he listed EXACTLY how to set up your calories and macros. (just like he does for his own clients in fact) In the time you spend sorting through the CRAP information in this forum you could just become educated straight up from doing some quiet reading from the source. Ya know? You have a few months wait, so put that time to good use...

[Fututre117]

Again, if you subsribed to the AARR you would not be inclined to listen to the bros so much or be so confused. In the Culking series that Alan published last year, he listed EXACTLY how to set up your calories and macros. (just like he does for his own clients in fact) In the time you spend sorting through the CRAP information in this forum you could just become educated straight up from doing some quiet reading from the source. Ya know? You have a few months wait, so put that time to good use...

what is aarr exactly and how do you subscribe?

[eRickety]

You want an unflexed 6-pack? Try maintaining a caloric defecit for an honest 16 weeks.. Fat load every 4 days, carb load every 5 days, stick to meat, veggies and fruit. Get atleast 1g per lb of bodyweight in protein and carbs, make fats only from the portions found in the meats no outside sources unless its a fatload day (use almonds for that). There ya go, knowing how to do it is only 10% of the battle... how bad you want it?
Good luck

I'm trying to get down to 10% BF from about 14% at the moment, and only have a question about this process, because I'm considering trying this. When you say fatload every 4 days, carbload every 5, does that mean fatload for 4 days straight, carbload for 5, and repeat? Or is it eat normally at deficit, fatload on the 4th day, and carbload on the 5th? Sorry, the symantics just confused me a little. Thanks.

[asto_86]

I hate to say it, but me being specific on my methods is what keeps food on the table and a roof over my head. Take what I said as a guideline if you choose.. If you'd like more details then feel free to PM me and we'll get down to business.

[eRickety]

No prob man, thanks for the advice you've already disclosed.

[kfisherx]

what is aarr exactly and how do you subscribe?

http://alanaragon.com/research-review-entrance.html

Straight from the horse's mouth with EVERYTHING you need to actually figure this sheet out for yourself.

You want an unflexed 6-pack? Try maintaining a caloric defecit for an honest 16 weeks.. Fat load every 4 days, carb load every 5 days, stick to meat, veggies and fruit. Get atleast 1g per lb of bodyweight in protein and carbs, make fats only from the portions found in the meats no outside sources unless its a fatload day (use almonds for that). There ya go, knowing how to do it is only 10% of the battle... how bad you want it?
Good luck

Personally, I advocate more the diet whereby you protein load every third Sunday of the month, with a carb up day on any holiday that ends with the letter, "Y"... Fat loads are resevered for every 3rd Weds but skipped if the sun doesn't shine brightly in a cloudless sky on the 15th of the month. If you really want to drop the bloat, you can add extra riptatude if you stand on your head between the hours of 3-4 PM every 2nd Tuesday of the month while chanting. I used this diet on my last competition and am ript and lean so I know it is good and will work for you too..... I can't give you anymore info unless you send money to my paypal account. PM me now before you store that white rice as fat... srs

[asto_86]

Personally, I advocate more the diet whereby you protein load every third Sunday of the month, with a carb up day on any holiday that ends with the letter, "Y"... Fat loads are resevered for every 3rd Weds but skipped if the sun doesn't shine brightly in a cloudless sky on the 15th of the month. If you really want to drop the bloat, you can add extra riptatude if you stand on your head between the hours of 3-4 PM every 2nd Tuesday of the month while chanting. I used this diet on my last competition and am ript and lean so I know it is good and will work for you too..... I can't give you anymore info unless you send money to my paypal account. PM me now before you store that white rice as fat... srs

I think you gave away too much info, lol...

[kfisherx]

I think you gave away too much info, lol...

I NEVER specified the "chant". THAT is the key to not coming in flat on stage. Diet works for crap without the chant.

PM me and I will direct you were to send monies... THEN you can have the chant.

[asto_86]

I NEVER specified the "chant". THAT is the key to not coming in flat on stage.

PM me and I will direct you were to send monies...

That's quite the selling point you have there and I wish you success in your life