A Must Read For A Newbie Posting In The Losing Fat Section

[nicklyne]

(Thread Created By "Electricheadd" )

Over the course of the last year I have been a regular here. I am a bit of nutrition nerd so I picked up
a fair bit of knowledge along the way that I thought might be of help to some of the new guys in the section.

To cut fat you need ONLY follow a few simple rules. These can be found in the stickies but ill give you the
short and condensed version.
- Track your calories and create a moderate calorie deficit (500-1000/day)
- Eat 1g of protein per lb of lean body mass (Your weight minus fat)
- Eat .35g of fat per lb of body weight
- Eat the rest of your calories in any combination of Protein/Fat/Carbohydrate
- Lift weight at least 3 times per week to retain muscle using a professionally designed plan. (See workout section)



Why do we lift weights when cutting?
http://www.bodyrecomposition.com/tra...ss-part-1.html

Carbohydrates are not bad and neither is insulin.
http://weightology.net/weightologyweekly/?page_id=319

When you eat your calories and how much you eat in a sitting does not matter
http://www.leangains.com/2010/10/top...-debunked.html

****totypes are old out dated science that you should not base your diet around.
http://en.wikipedia.org/wiki/****tot...nal_psychology

A calorie is a calorie/fat/carbs wont make you fat
http://www.bodyrecomposition.com/fat...a-calorie.html

Starvation mode is a myth
http://muscleevo.com/lyle-mcdonald-interview-one/

When you choose your foods keep these things in mind
- Protein has the highest satiety of any single macro it also has the highest thermic effect (Base your meals around it)
- Liquid calories will not keep you full
- Sugars and Processed carbohydrates like bread/candy/cake/chips have the lowest satiety (They won't keep you full)
- Green veggies are low calorie high volume foods and work great when you blew your calories on something else
- There are no evil foods you can eat anything you like as long as you meet your calorie/macro requirements but some foods will make it easier than others (see above)

Lastly, I will leave you with a personal observation from my own cut. The changes you make need to be
sustainable. Too many people try to do too much too fast and end up burning out. This is a permanent lifestyle change
so before you do anything ask yourself can I do it this way for the rest of my life? If the answer is no, you should question
the value its adding.

This is not a race, so enjoy yourself along the way. I cut 80 lbs over the course of 18 months and for a change of pace
I bulked over the course of the holidays this year. This provided a great mental break from cutting as well as the physical
breaks.