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mactube
08-28-2015, 11:17 AM
I'm new here, seeking tips since I'm on the search for a method that works for me to loose body fat.

I don't have a lot of problems to gain muscle but to get my body fat down has been an issue for me.

I tried many things : intermitted fasting , 6 meals a day , low carb etc..

I'm currently eating in a caloric deficit ( around 300 cal) , 5 meals , pretty low carb ( around 100g) an my experiment this week was:

Hiit Cardio 4x/week and no carbs after the workout ( evening ) ( I usually do whey protein/milk after the workout but I tried to not spike insulin after the cardio to not stop the fat burning process and
then this a short 15 min walk in the fasted before breakfast in the morning ( with glutamine )

I haven't gotten any result from that so I will try to 2 supplements next week : Tonalin and acetyl - L-carnitine in addition to the same workout / dient .. maybe crank the Hiit cardio up a little ..

Does anybody have more tips ?

sevenhm
08-28-2015, 11:22 AM
You don't need to concern yourself with insulin unless you have a medical condition. If you weren't aware protein spikes insulin. More supplements aren't the thing you need to lose weight. You simply need to be in a caloric deficit to lose weight. If you're not losing weight you're not in a deficit.

hooniehoon
08-28-2015, 11:24 AM
You don't need to concern yourself with insulin unless you have a medical condition. If you weren't aware protein spikes insulin. More supplements aren't the thing you need to lose weight. You simply need to be in a caloric deficit to lose weight. If you're not losing weight you're not in a deficit.

Agreed!

mactube
08-28-2015, 11:42 AM
disagree .. defl. am .. ( maintain intake is usually around 1800 .. I'm at 1500 and under )

Yes I'm aware that whey and even a little bit the milk spikes insulin .. sorry I should have mad my self a little bit clearer .. I usually drink protein shakes after my workout but I'm not doing that at this time
to avoid insulin spikes . I read that this stops the fat burning process .. which makes sense . I'm concerning my self with that because I'm am trying to define my problem here and optimize the process .

dmacdonal9
08-28-2015, 02:42 PM
I read that this stops the fat burning process .. which makes sense

No mate, fat loss begins and ends with the calories and macros you take in.

Basic Fat Loss Process

1. Calculate your calories and macros (http://forum.bodybuilding.com/showthread.php?t=156380183)
2. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
3. Buy a kitchen scale and weigh everything that you eat.
4. Count calories using a site like MyFitnessPal (http://www.myfitnesspal.com). Here's how to count accurately. (http://forum.bodybuilding.com/showthread.php?t=159938141)
5. Lift heavy weights to preserve muscle mass, on a structured program developed by an expert. You are probably not an expert. (http://forum.bodybuilding.com/showthread.php?t=118004321)
6. Cardio is optional; do it if you like to increase your calorie deficit. Do it on off days from lifting and don't let it interfere with recovery.
7. Still not losing weight? Stuck on a plateau? Read this. (http://forum.bodybuilding.com/showthread.php?t=162197341) And remember, you are not special. (http://www.bodyrecomposition.com/fat-loss/you-are-not-different.html)

Beginner Workout Programs:
All Pro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=147447933)
Stronglifts 5x5 (http://www.stronglifts.com)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Starting Strength (http://forum.bodybuilding.com/showthread.php?t=998224)
Push/Pull/Legs (http://forum.bodybuilding.com/showthread.php?t=149807833)

How to lift properly (http://forum.bodybuilding.com/showthread.php?t=118920551)

Counting calories accurately requires precision. Read these:
http://forum.bodybuilding.com/showthread.php?t=148418313
http://forum.bodybuilding.com/showthread.php?t=154981223
http://www.nytimes.com/2013/02/13/opinion/calorie-detective.html?_r=0
http://www.weightlossresources.co.uk/calories/calorie_counting/counting-food-calories.htm
http://www.ncbi.nlm.nih.gov/pubmed/1454084


And watch this informative video with terrible music: http://youtu.be/JVjWPclrWVY

Important Stuff To Know
- Weight loss is not linear and predictable. Weigh yourself every day and track the average. Ignore short term fluctuations.
- No specific food has a fat loss advantage over any other food. Eat foods you enjoy that deliver adequate macros and micros.
- Cardio is not necessary to lose fat. It's just a tool to increase your net calorie deficit.
- Muscle loss is not an issue if you get adequate protein and train properly, even on a big deficit (unless perhaps you are already quite lean).
- Don't train on a bro-split from a magazine. Unless you've been training for a year or two, you will probably do better on a full body strength program designed by an expert. You are probably not an expert.
- Keto offers no fat loss advantage over any other caloric deficit, except perhaps for very obese, sedentary folks.
- Eating fat does not make you fat. Low fat diets screw up your body. Adequate dietary fat is crucially important.
- The only bad fat is trans fat. Saturated fat is fine unless you eat stupid amounts of it.
- Protein powder is a processed convenience food and offers no advantage over protein from whole foods. Use it if you like, it's fine. Remember to count the calories in it.
- Sugar & simple carbs are irrelevant for fat loss as long as you hit your macros within a calorie deficit.
- You cannot, in any way, change where your body chooses to burn fat from. There is no spot reduction.
- Eat 1 meal/day or 10, there is no measurable effect on fat loss.
- Eating carbs before bed is irrelevant within a calorie deficit and adequate macros.
- You do not have metabolic damage unless you've been eating starvation level calories for a very long time AND have lost a lot of weight.

mactube
03-17-2016, 04:11 AM
This is what alot of experts say:

It is impossible to have high levels of insulin in your system while burning fat at the same time. Think about that. If you eat a meal that has too high of a Glycemic Index, your blood sugar will spike, causing a large release in insulin. During this period of time your body cannot use fat for fuel (even if you are operating under a calorie deficit and even if you workout like crazy). You can get everything else right and not make good progress if you allow your insulin levels to get out of whack.

A while back I used to think that as long as you burned more calories than what you ingested, you would lose weight. This is true to a point…you should lose weight under a calorie deficit. The problem lies in the fact that if you eat a high G.I. carb, you may shut down the body’s ability to burn fat for several hours. Even if you do wind up losing weight, you aren’t following the quickest route to your goal.

dmacdonal9
03-17-2016, 04:17 AM
This is what alot of experts say:

It is impossible to have high levels of insulin in your system while burning fat at the same time. Think about that. If you eat a meal that has too high of a Glycemic Index, your blood sugar will spike, causing a large release in insulin. During this period of time your body cannot use fat for fuel (even if you are operating under a calorie deficit and even if you workout like crazy). You can get everything else right and not make good progress if you allow your insulin levels to get out of whack.

A while back I used to think that as long as you burned more calories than what you ingested, you would lose weight. This is true to a point…you should lose weight under a calorie deficit. The problem lies in the fact that if you eat a high G.I. carb, you may shut down the body’s ability to burn fat for several hours. Even if you do wind up losing weight, you aren’t following the quickest route to your goal.

No, it's what a lot of misinformed people say, and it's wrong. This is a very good explanation of this particular myth.

http://weightology.net/weightologyweekly/index.php/free-content/free-content/volume-1-issue-7-insulin-and-thinking-better/insulin-an-undeserved-bad-reputation/

ablankenship83
03-17-2016, 04:27 AM
Instead of trying more supplements, why not try a larger deficit? That would be my next troubleshooting step.....maybe your maintenance levels need to be recalculated if your are rigidly accurate in counting calories daily but no weightloss after 3+ weeks.