How to lose fat for Noobs - Part II

[p34g85vybu6]

I think the general consensus is not to eat them back but see it more as a bonus

To clarify, do you mean that you shouldn't eat them back, but you can if you're hungry?

[phoenixr2]

Thank you for the thread bro... Quick Question: Should you eat back your calories that you burn when training?

No. More troubles than its worth and you will nearly always overestimate your expenditure. Go by results (scale/clothes/mirror) and adjust accordingly.

[p34g85vybu6]

No. More troubles than its worth and you will nearly always overestimate your expenditure. Go by results (scale/clothes/mirror) and adjust accordingly.

Gotcha thanks bro.

[OhSoWreckless]

How important is it to hit macros everyday? Wouldn't you still be losing fat if you're in a deficit regardless, even if all the calories came from one specific group i.e. proteins or carbs? I have trouble trying to find the right amount of foods to hit these goals daily.

[SntVicious]

How fast should you lose wight to not get loose skin. and in case of getting a loose skin, does it disapear eventualy or stays saggy because of its own weight?

[p34g85vybu6]

How fast should you lose wight to not get loose skin. and in case of getting a loose skin, does it disapear eventualy or stays saggy because of its own weight?

The loose skin will disappear with the fat. Right now, when you pinch your belly, what you are feeling is fat, not loose skin. Once you reach 10% BF, you will have actual loose skin. The way to get this to disappear is by putting muscle on that area. I would post a link to an article that explains all of this in further detail, but my post count is too low. If you go on google and search "loose skin + losing fat," an article will come up from muscleforlife.com.

[Gt3x24x7]

Down to 186 lbs from 207 lbs at the start of my cut in June

Followed the basics in this thread and boom!

[mavajo]

How important is it to hit macros everyday? Wouldn't you still be losing fat if you're in a deficit regardless, even if all the calories came from one specific group i.e. proteins or carbs? I have trouble trying to find the right amount of foods to hit these goals daily.

Adequate protein helps to avoid muscle waste. If you're deficient in protein while cutting, you'll lose muscle mass.

The only macros you need to hit are Protein and Fat. Protein to avoid muscle waste; Fat for hormonal and vitamin absorption reasons. It is not necessary to hit your macros every single day - as long as you're hitting them on average. In other words, if your goal is 125g of Protein, but you only got 60g of Protein one day, it's no big deal. Just don't make a habit out of it.

[FeedMeBeats]

Stop eating Maccas... jesus... that place needs a BMI reader to allow entry at the door...

[OhSoWreckless]

Adequate protein helps to avoid muscle waste. If you're deficient in protein while cutting, you'll lose muscle mass.

The only macros you need to hit are Protein and Fat. Protein to avoid muscle waste; Fat for hormonal and vitamin absorption reasons. It is not necessary to hit your macros every single day - as long as you're hitting them on average. In other words, if your goal is 125g of Protein, but you only got 60g of Protein one day, it's no big deal. Just don't make a habit out of it.

I appreciate the response, thank you. I use IIFYM to determine the macros needed, and it had gave me stats where I was supposed to be consuming more grams of carbs than protein. Is carb intake not as important? I find myself stressing to hit those goals at times. I'll use the advice though.

I noticed your workout log as well, good job! Definitely added a little more motivation to whatever remaining I have left.

[vlad11]

Hello guys,

Don't really know if this is the best place to ask this, but here goes. I read that the body stores glycogen in the liver and muscles after consumption of dietary carbohydrates, and that the liver glycogen is the first source of energy that the body uses when in a caloric deficit/low bloodsugar levels. (correct me if I am wrong)

If the above is true, my question would be: Does the body switch to burning bodyfat for energy once the liver glycogen is depleted, or it taps into muscle glycogen stores ? (I read that muscle glycogen is not released for energy unless in need of intense physical activity) . If the answer is yes, what is the best/quickest way of depleting the liver glycogen? (I am doing Intermittent Fasting so I thought that if i enter the fast window being glycogen depleted, it would make the most out of the fasting period regarding % of fat burned)

Thank you !

[marco999]

Why do most people recommend eating 6 meals at day and absolutely never skip breakfast but some others say that Intermittent Fasting has given them better results, which means they didn't eat 6 meals and didn't even eat breakfast.

[vlad11]

Why do most people recommend eating 6 meals at day and absolutely never skip breakfast but some others say that Intermittent Fasting has given them better results, which means they didn't eat 6 meals and didn't even eat breakfast.

I use IF out of convenience and the reasoning behind it. It's calories in vs calories out after all.

[noobgains87]

thanks for the info!

[iDrive]

Hello guys,

Don't really know if this is the best place to ask this, but here goes. I read that the body stores glycogen in the liver and muscles after consumption of dietary carbohydrates, and that the liver glycogen is the first source of energy that the body uses when in a caloric deficit/low bloodsugar levels. (correct me if I am wrong)

If the above is true, my question would be: Does the body switch to burning bodyfat for energy once the liver glycogen is depleted, or it taps into muscle glycogen stores ? (I read that muscle glycogen is not released for energy unless in need of intense physical activity) . If the answer is yes, what is the best/quickest way of depleting the liver glycogen? (I am doing Intermittent Fasting so I thought that if i enter the fast window being glycogen depleted, it would make the most out of the fasting period regarding % of fat burned)

Thank you !

I will start out this response by saying you are focused on a pine needle in the forest.

That being said; there are a few different ways to view this question.
First, if liver glycogen is depleted first then there is no best/quickest way to deplete it... it always goes first.
Second, If you looked at it like a strict phases & gates approach i.e. your liver is depleted, then muscles start depleting, then fat stores... etc there is not much you can do to skip ahead aside from working out and immediately fasting (but dat post workout shake tho?!)... see why I'm saying you need to look up and see the forest?

Actual Answer: Regardless of which process does happen first, the body is very complex with thousands of chemical reactions happening all the time (it's call metabolism) so when something starts getting depleted there are already systems in place to replace what has been lost or switch to an alternative energy source.

As glycogen is depleted your body will start to use stored fat, it would rather not use that fat because it's been trained over a very long time to save it for when it's actually needed (famine/scarcity). It will look to replace the glycogen as quickly as possible because your muscles use glycogen mainly for energy, it's what helps you lift. This process is a balancing act your body is always dealing with not an on/off switch and you have a very minimal effect over.

The way you stay in "fat burning mode" is to tell your body that food is scarce and it will have to start using some of the stored fat. (read: Eat less)

[vlad11]

Thank you very much for your reply iDrive !

[lightsalot]

I'm a little confused...my body fat % is about 25% (pure guess) and I weigh 160 lb. I want to reduce my bf% while maintaining my 160lb. I do powerlifting at the gym...

should I continue to eat enough calories to maintain my 160lb while adding in a HIIT exercise like incline walking to burn fat?

or should I just reduce my calorie intake to lose weight for a leaner body then bulk?

[vlad11]

I'm a little confused...my body fat % is about 25% (pure guess) and I weigh 160 lb. I want to reduce my bf% while maintaining my 160lb. I do powerlifting at the gym...

should I continue to eat enough calories to maintain my 160lb while adding in a HIIT exercise like incline walking to burn fat?

If you want to maintain 160lbs total body weight and reduce your bf% at the same time, it means that whatever amount of fat you plan to burn should be replaced by muscles, which is very hard , if not impossible.

or should I just reduce my calorie intake to lose weight for a leaner body then bulk?

Depends on what your goal is (look lean , perform good in your powerlifting)

[lightsalot]

If you want to maintain 160lbs total body weight and reduce your bf% at the same time, it means that whatever amount of fat you plan to burn should be replaced by muscles, which is very hard , if not impossible.



Depends on what your goal is (look lean , perform good in your powerlifting)

So basically I need to cut (burn fat) then bulk (gain muscle) and repeat until I'm happy?

[vlad11]

So basically I need to cut (burn fat) then bulk (gain muscle) and repeat until I'm happy?

If your goal is to look good, I think yes. An initial cut to a preferred BF% , then a clean bulk to add muscle without adding too much fat (I think it's more rewarding to add/see new muscle on an already lean physique than a bulk and cut approach)

Then again, you may want to wait for a response from someone more knowledgeable

[SnakeBrown]

Can this workout be done with machine use as well?

[mercAMG]

My 1st post. Nice thread

[SnakeBrown]

It's had to believe this program can work minus cardio and getting your hear rate up.

[VarianWrynn]

Thanks guys - it's working!

[GarrettHeinitz]

i def need help cutting

great read, thanks. im on a cut at the moment and follow these rules. it`s interesting to note that i was also following some unnecessary ones too

[GarrettHeinitz]

Garrett Heinitz - -

Definitely a decent read

LOL, I was thinking the same thing. Not sure though, the first one was still viewed a lot.

[lbcing]

Thank you for sharing, toughest part is the eating!

[RALC]

great

[Gayadeen04]

great read, thanks.

[Gayadeen04]

I was thinking the same thing.