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  1. #31
    WOOOAH WORDS THAT KILL JanesLastResort's Avatar
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    Fell into this whole recently, not sure what i was thinking, but it didn't work. Dangerously low carb intake and a refeed every 3-4 days just didn't cut it and i plateaued at 7-8% bf.

    Eating way more now and losing weight like no other, i hardly even need cardio. It's fuking awesome lol.
    lófasz
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  2. #32
    Registered User KCTonyG's Avatar
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    Good video, and it goes counter to what many people say about calories in and calories out being the only factor.
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  3. #33
    Platinum Account pc9's Avatar
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    awesome video layne. took a while and caught up on your video log.... great source of information, i learned a lot.
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  4. #34
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    Originally Posted by JOSEF RAKICH View Post
    But you still believe they have there place in a cutting program Layne? Just don't be excessive with it.

    Also whats your recommendations on HIIT frequency, I know it can be vary taxing on the CNS, is 5x per week too much would you say?

    Would be good to hear your thoughts on this.
    This
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  5. #35
    WOOOAH WORDS THAT KILL JanesLastResort's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    But you still believe they have there place in a cutting program Layne? Just don't be excessive with it.

    Also whats your recommendations on HIIT frequency, I know it can be vary taxing on the CNS, is 5x per week too much would you say?

    Would be good to hear your thoughts on this.
    Very simply put, if it doesn't hold you back in weight training then it's fine.

    As far as i'm aware at least!
    lófasz
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  6. #36
    Registered User Beastrunner's Avatar
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    wheres the video?

    Can't seem to find the video and really want tgis information. Anyone help?
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  7. #37
    Registered User Android1125's Avatar
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    Originally Posted by Beastrunner View Post
    Can't seem to find the video and really want tgis information. Anyone help?
    Go to YouTube...
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  8. #38
    Registered User jibzz's Avatar
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    Thanks for this Layne.
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  9. #39
    Registered User stefanuus's Avatar
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    Thanks so much for this video layne. I went trough an eating disorder phase and fuked up my metabolism severely. I was losing no weight at 1000-1800 cals a day for a period of about 3-4 months. For the past 2 months ive been increasing my calories and im up to about 2600-2800 while lifting hard trying to clean bulk and restore my lost muscle. Ive noticed you talk about people damaging their metabolisms over the course of years so is my case really that severe? Ive gained maybe 1% of fat if even that over the course of these 2 months but im not sure if im going to gain more plus i was not seeing the muscle memory results i wanted so that played in upping the cals aswell. So should i slow it down?
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  10. #40
    Registered User imid's Avatar
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    Layne,

    Great video. I've been losing weight slowly via diet manipulation but want to increase my rate of loss. I heard you recommend HIIT but I am curious, why won't HIIt lead to metabolic damage. Won't the body adjust to the drop in calories just like it would for a lower intensity program.

    Thanks,
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  11. #41
    Registered User CharlieMats121's Avatar
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    interesting stuff..
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  12. #42
    macrofiche OrcaLifter's Avatar
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    Great video. Thanks Layne.
    Today's actions are the fuel for tomorrow's goals.
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  13. #43
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    such an interesting vid..... I am starting to implement this, but is increasing by 100 cals/week until I hit maintenance too much? Even though I am still technically at a deficit?
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  14. #44
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    i'm new here. was scouting more info on layne norton's information regarding this subject. i am not a bodybuilder but i'm pretty sure i have metabolic damage. i plateau very easily. i gain weight by hardly eating anything, etc. i won't bore you with details but i have a burning question i HOPE someone can help me with. i have an exceptionally clean diet but have hit a plateau already, just a month into working my ass off. i don't eat enough, i know this. i have trained myself over the years to not eat a lot because i have three kids and i am BROKE and struggle to buy the healthiest food for the whole family. i know i need to eat more to continue getting results but i am not hungry! or i should say, i am hungry but don't feel like eating. i don't know if i should increase protein or more veggies or what?! i don't know if i should force myself to eat? does anyone have any advice??
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  15. #45
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by RebelMom View Post
    i'm new here. was scouting more info on layne norton's information regarding this subject. i am not a bodybuilder but i'm pretty sure i have metabolic damage. i plateau very easily. i gain weight by hardly eating anything, etc. i won't bore you with details but i have a burning question i HOPE someone can help me with. i have an exceptionally clean diet but have hit a plateau already, just a month into working my ass off. i don't eat enough, i know this. i have trained myself over the years to not eat a lot because i have three kids and i am BROKE and struggle to buy the healthiest food for the whole family. i know i need to eat more to continue getting results but i am not hungry! or i should say, i am hungry but don't feel like eating. i don't know if i should increase protein or more veggies or what?! i don't know if i should force myself to eat? does anyone have any advice??
    Do you train with weights? What is your current goal regarding your physique?
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  16. #46
    Registered User RebelMom's Avatar
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    Originally Posted by fltallpaul View Post
    Do you train with weights? What is your current goal regarding your physique?
    thanks for your response, paul! i have been weight training off and on for about 15 years so i have a decent muscle build anyway but i'm currently using only free weights for about 20 mins, twice a week. other than that, i'm doing Insanity 4 or 5 times a week. i would like to lift more--a lot more. not sure if i should get a gym membership (i don't want to) or just invest in more free weights to start getting the strength and definition i want. i know this is really important to burning more fat.. i'm just unable to commit to something more than $100 at the moment as far as my goals regarding my physique.. i'm not interested in figure competitions or anything but my ultimate goal is to look and feel like an athlete. i have no idea what my body fat percentage is or anything but i would like to lose another 20 lbs, putting me at about 150, 5' 10". from there i would like to see if i'm able to cut a little more and get the athletic body i've always wanted.

    i follow a basic whole foods diet trying to eat every 2-3 hours (i have kids so sometimes i just can't eat for a while as i'm doing things with them).. my daily menu looks like this: 2 local eggs fried in coconut oil, 1 piece of sprouted grain toast with a touch of regular butter and organic jelly, 3 oz of plain greek yogurt with either organic blueberries or a banana, homemade guacamole (either half an avocado or a whole) with sprouted organic corn tortilla chips (1 serving), 1/4 cup of trail mix (goji, sunflower seeds, raisins, cacao nibs, brazil nuts, almonds), NOW foods protein shake (1/2 portion) with 1/2 cup organic local milk, veggie smoothie (organic swiss chard, or celery, watercress, 1/2 org apple, 1/2 orange), then if i'm lucky, a small, "as healthy as possible" portion of whatever i've made my family. sometimes if i'm really hungry i'll have organic cereal or hot chocolate with cacao and stevia.. and all of that with distilled water with organic lemon juice..

    may i ask.. what kind of water do you drink??

    thank you so much for any assessments!!!! any advice or criticism, i am all ears... if anyone is willing to give it thanks again..
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  17. #47
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    To look like an athlete you will have to train like one. a few 20 minute sessions with weights won't build significant muscle. Your diet although healthy does not scream Anabolic to me. I am sure if you increased your training time and intensity along with larger meals you would see a significant increase in performance and body composition. Of Course I understand this may not be the most important thing to you at the moment but since you are here it's obviously important.

    I drink tap water. I don't buy into much of the organic\distilled\farm raised stuff. I eat what most would consider healthy foods as I prepare almost all my meals and they contain basic whole foods. I support anyones decision to eat how they choose its just not for me.

    Since you are doing insanity I am sure you are in pretty good cardiovascular shape so I fear your nutrition may be letting you down a bit. You mentioned you are undereating and that is a possibility.
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  18. #48
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    Originally Posted by fltallpaul View Post
    To look like an athlete you will have to train like one. a few 20 minute sessions with weights won't build significant muscle. Your diet although healthy does not scream Anabolic to me. I am sure if you increased your training time and intensity along with larger meals you would see a significant increase in performance and body composition. Of Course I understand this may not be the most important thing to you at the moment but since you are here it's obviously important.

    I drink tap water. I don't buy into much of the organic\distilled\farm raised stuff. I eat what most would consider healthy foods as I prepare almost all my meals and they contain basic whole foods. I support anyones decision to eat how they choose its just not for me.

    Since you are doing insanity I am sure you are in pretty good cardiovascular shape so I fear your nutrition may be letting you down a bit. You mentioned you are undereating and that is a possibility.

    thanks for your advice Paul!! i will taking over my husband's unused gym membership to hit the weights a few times a week. been trying to eat more protein and snack every couple hours. thanks again ) anybody else want to chime in, i will check back periodically
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  19. #49
    Registered User kimlouisepham's Avatar
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    Yet another desperate girl

    I screwed myself over by eating on average 700 calories a day at 5ft & got myself from 16% bf to 13.5% (92lbs) bf in twelve weeks. It's been four weeks since the comp.

    I have attached my daily calories from the past four weeks as I am trying to reverse diet. Also attached is my weight in from the past twelve months.

    My question is how have I gained two inches around my waist?
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  20. #50
    caught you mirin Devils's Avatar
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    Originally Posted by kimlouisepham View Post
    I screwed myself over by eating on average 700 calories a day at 5ft & got myself from 16% bf to 13.5% (92lbs) bf in twelve weeks. It's been four weeks since the comp.

    I have attached my daily calories from the past four weeks as I am trying to reverse diet. Also attached is my weight in from the past twelve months.

    My question is how have I gained two inches around my waist?
    You raised calories, you will gain weight. That's what happens after competitions.
    Reverse Dieting from Low bodyfat and Bulking log > http://forum.bodybuilding.com/showthread.php?t=154107931

    Time to get Shredded again, 2015 > http://forum.bodybuilding.com/showthread.php?t=164833121
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  21. #51
    Top Secret Nutrition Rep demonwareltd's Avatar
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    You went from 700 (starvation) to upwards of 1000 or more. From my experience, the lower and more severe your caloric defict, the SLOWER and more gradual the caloric increase needs to be to ensure fat gain is minimized.

    I would have increased calories by 50 first week and maintained until weight gain stalls for a week. Then increase another 50 and so on.

    The other piece we don't have here is your cardio. Are you doing the same amount of cardio you were doing during prep or less. If doing less that would impact your rate at which you gain weight. Cardio too needs to be tapered down slowly.

    At this point I would stay where you are calorie and cardio wise and maintain until weight stabilizes, then follow what I said above.

    Best of luck and great contest photo.
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  22. #52
    Registered User kimlouisepham's Avatar
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    Originally Posted by demonwareltd View Post
    You went from 700 (starvation) to upwards of 1000 or more. From my experience, the lower and more severe your caloric defict, the SLOWER and more gradual the caloric increase needs to be to ensure fat gain is minimized.

    I would have increased calories by 50 first week and maintained until weight gain stalls for a week. Then increase another 50 and so on.

    The other piece we don't have here is your cardio. Are you doing the same amount of cardio you were doing during prep or less. If doing less that would impact your rate at which you gain weight. Cardio too needs to be tapered down slowly.

    At this point I would stay where you are calorie and cardio wise and maintain until weight stabilizes, then follow what I said above.

    Best of luck and great contest photo.
    Originally Posted by Devils View Post
    You raised calories, you will gain weight. That's what happens after competitions.
    I only raised calories every time I saw my weight decrease as I weighed myself every day. I did cardio four times a week & decreased it to once a week,
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  23. #53
    Registered User JMHecker79's Avatar
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    Just watched a few of your videos and great information. A great eye opener and makes complete sense.

    I'm 34 y/o. 5'-6" tall. 220 lbs with an estimated 30-35% body fat.
    Years back I got up to 210 lbs and freaked out. read up on it and got on the atkins diet and lost 41 lbs in 3 months with no more exercise than my normal daily routines. I've tried doing that again a few times in the last year or so but couldn't lose more than 5 lbs each time.

    For the past 2 years or so my diet was pretty ****ty eating burgers and pizza and all that crap.
    Looking back my calories were about 1800/day (protein = 180g, carbs = 418, fat 108).
    I sit behind a desk for most of the day so my daily activity is definately sedentary.
    Since then I have been doing some reading and definately got some wrong information about calorie intake on a cutting diet.
    I dropped my calorie intake to 1200/day. (Protein = 140, Carbs = 50, Fat = 50)
    I've been doing this for about 3-4 weeks while doing 3 days of P90X weight lifting days and 3 days of Insanity cardio.
    I've lost about 6 lbs which sounds right with the whole 2 lbs per week thing.

    Should I go right back to the 1800 calorie diet (with the right amount protein, carbs, and fat... not the crap I was doing), or should gradually move my calories back up that and higher?
    Am I already Metabolically damaged?

    I'm just trying to get in better health, lost all the unneeded fat, and just feel better. When I did the Atkins diet the first time years ago I felt great. Had way more energy. Now I feel like crap and always tired.

    My main issue with the diet is that I work 11-12 hrs a day with little time to focus on eating during the day. I don't want to cram in a whole bunch of food all at the same time in the evenings. I just don't have time in the morning for anything other than a shake or 1 minute microwavable snack. I go straight home after work, me and the wife workout, cook dinner and eat, shower, then bed.


    Any help would be appreciated.
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  24. #54
    the milk king tumtum's Avatar
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    You need to really do some more research, no adult male should ever have their calories at 1200, that is ridiculously low.

    And before on your "1800 calories" were actually 3300 if u add up your macros. U are taking in more than 1800 cals in your carbs alone. So if this was accurate of course u dropped weight on going down to 1200 cals.

    I think u should do a lot more research, and bring your cals up to a safer 1800-2000 in the meantime.
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  25. #55
    A Quest for Aesthetics! DTRrex's Avatar
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    Going to watch this.

    I am concerned I may have run into this problem.

    I've always had to cut on pretty low cals.
    I find 1,800 - 1,900 cals and sub 150g carbs works pretty well for me.

    The problem is, i find that I will pack on the fat at insane rates at something as low as 2,500 cals.

    Now granted, I spend 10 hours a day in front of a computer at work, but at 5'9" and over 200 lbs with quite a bit of muscle my BMR cannot he that bad?

    I used to maintain just fine at 2,500-3k.

    I went through a year long phase of perpetually cutting on restricted cals and then quickly messing it up.
    I would eat 1,800 cals with proper macros mon-thurs and then on the weekend I would binge eat 3k + a day. This left me mostly spinning my wheels. I wonder if this has damaged my metabolism.
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