A nutritionist and trainer told me that for a someone doing heavy weight training, the amount of calories you eat is not what determines your fat composition. He basically said that its the quality of the calories that matters.
He said you can lift weights and eat a calorie surplus of lean meats and proteins, fruits, nuts and vegetables,... your weight will stay the same or even increase.. but your body fat will decrease.
By cutting out certain carbs like pasta, bread, etc.. and replacing them with fruits, nuts, and vegetables, you will train your body to burn energy more efficiently and use fat for energy..
I think this is known in the weightlifting world as "recomping"... your weight stays the same but your bodyfat decreases.
So if your maintenance calories are 2000, and you power lift and eat 2500 calories of the right foods, you will lose fat.
is this true, or is he wrong?
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12-18-2010, 10:31 AM #1
Losing fat by eating a calorie SURPLUS?
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12-18-2010, 10:37 AM #2
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12-18-2010, 10:41 AM #3
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12-18-2010, 10:51 AM #4
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While recomping is a real life phenomenon, he spewed off a bunch of bull****. IE: Avoiding carbs and eating clean.
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12-18-2010, 11:02 AM #5
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12-18-2010, 11:06 AM #6
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You cannot eat more than your body needs and cut fat. A surplus of calories will ALWAYS lead to fat gains. Recomping involves eating at maintenance.
Recomping is misleading in my opinion. At best it is a process advertised without the proper disclaimers. You cannot put on muscle at the same rate that you can lose fat so if you are eating at a maintenance level of calories and staying at the same weight while putting on some muscle you are holding back on your fat loss potential for minimal muscle gains. Instead of getting the best of both worlds(cutting and bulking) you are essentially getting the worst of both worlds by limiting how much muscle you can put on because of the calorie restriction and limiting how much fat you can lose by not restricting your calories enough. The one study I saw on the subject compared three groups of individuals. Group one focused on losing weight. Group two focused on gaining muscle mass. Group three focused on recomping. All three groups lifted heavy during the process and every group gained some muscle mass. The weight loss group lost significantly more weight than either of the other groups. The bulking group put on significantly more muscle mass than the other groups. The recomp group had a slight, almost insignificant increase in muscle mass compared to the weight loss group but they lost significantly less fat.
This doesn't mean recomping doesn't serve a purpose. Some people just don't have the dedication to stick to a lengthy reduced calorie diet for a long period of time. By keeping calorie intake the same and just focusing on weight training you can make improvements in your body. This is better than nothing. However, you will make more of an improvement in the same amount of time by just focusing on cutting or bulking. This is why the majority of people cycle back and forth instead of trying to recomp.04/2010 - 295 Fattest
11/11/11 - 171.8
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12-18-2010, 11:09 AM #7
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Basically yes. Eating 500 calories over maintenance will result in weight gain. By lifting right and having the right diet you can encourage more of that gain to be muscle.
If you want to lose fat you need to have an energy deficit. There is no avoiding that. You can create that deficit by increasing your work load or decreasing your intake. Usually a combination of the two is best.04/2010 - 295 Fattest
11/11/11 - 171.8
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12-18-2010, 12:32 PM #8
Some of that weight gain is going to be fat no matter what if its a calorie surplus. That being said if you train hard you can gain muscle more than fat causing you to have less bf%. Just try eating at maintenance first and see from there. If you aren't losing weight then drop 300-500 calories.
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12-18-2010, 12:49 PM #9
If you are eating more calories than you are burning on a daily/weekly basis, you WILL store the excess calories as fat once you refill your glycogen stores. It doesn't get any simpler than that. The quality and composition of the calories you consume will affect body composition (especially when it comes to repairing muscle), but you should be eating a good well balanced diet anyways.
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12-18-2010, 01:03 PM #10
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This is true. Because sometimes, especially when starting out, muscle building is alot easier. When you build muscle you burn more calories, which, if your diet is high in protein, your body will be using carbs and fat for fuel, thus burning off some fat, while building muscle. This is usually a noob gaining thing which is why you so see many noobs get frustrated when they check the scale because often their weight will actually INCREASE as first from the muscle gain. Seasoned lifters generally DO NOT see this.
Now if you were to calorie cycle, and be in a deficit on your cardio days and a surplus on the days you do resistance training (might be the other way around) and at the end of the week are in a caloric surplus, I believe it is possible. You will be burning more fat on certain days, and on other days trying to build muscle. I am pretty sure this is a pretty slow process though and I wouldnt want to do it.
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12-18-2010, 03:06 PM #11
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You don't drown by falling in the water. You drown by staying there.
David Brent: 'If you want the rainbow, you got to put up with the rain'. Do you know which philosopher
said that? Dolly Parton. And people say she's just a big pair of tits.
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12-18-2010, 03:30 PM #12
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12-18-2010, 03:33 PM #13
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12-18-2010, 03:34 PM #14
- Join Date: Jul 2008
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You don't drown by falling in the water. You drown by staying there.
David Brent: 'If you want the rainbow, you got to put up with the rain'. Do you know which philosopher
said that? Dolly Parton. And people say she's just a big pair of tits.
4th jun 2008-342lbs
21st may 2009-186lbs
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12-18-2010, 04:18 PM #15
Yeah, it does seem that many nutritionists are coming around to the idea of quality calories matter most. Saw this LA newspaper article about that today on Dr. Eades sight.
"It's about time. Scientists now saying carbs, not fat, are to blame for America's ills"
http://twitter.com/DrEades
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09-06-2014, 07:43 AM #16__________________________________________________________________
"I just use my muscles as a conversation piece, like someone walking a cheetah down 42nd Street."
-Arnold Schwarzenegger
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07-18-2018, 09:11 AM #17
Losing body fat by eating at a Surplus
It’s true it happened to me! I’ve been doing a lower carb lifestyle for 5 months. Don’t want to label it “Keto “ as I am still eating fruit and fruit juice. And some carbs on my weekly carb up day. 90% of the time I’m consuming a high fat diet of avocado, grass fed beef, butter, nuts, veggie, and, cheese protein is around 100g when I lift and 70g when I don’t. My weight has stayed the same. My body is definitely leaning out.
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07-18-2018, 10:01 AM #18
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07-18-2018, 10:08 AM #19
This thread was full of bull**** 8 years ago when it was first posted.
It doesn't stink any less today.
Good grief...................................No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
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