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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 12-11-2010, 11:11 PM   #11
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Take time to read through this, all the info and math is laid out for you.

Not saying what Borland does is incorrect in ANY way at all, but it is very complicated and the constant changing of macros gets frustrating and very stressful, zigzaging is very hard to manage, and mess up.

Im a man of simplicity, determine your LBM, find macros using MATH (OHH NOOOO!) and stick to a solid diet plan.

Given in this link is my advice thread on dieting, bring yourself over to it and ill try my best to monitor and help. Dieting is my thing

http://muscleandbrawn.com/forums/nut...diet-help.html
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Old 12-12-2010, 05:06 AM   #12
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Thanks a lot for the replys guys, will dig into this jungle of variables later on today when i got more time.
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Old 12-22-2010, 02:27 AM   #13
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This is a summary of what I did to lose 20lbs over a few months, without dropping my calories.

Steve is right in that carbs are the real key to burning fat.

Our body is best at burning body-fat for energy during our rest times, through just plain metabolism. The only problem is, as soon as we eat something, carbs specifically. a switch goes off and our body begins burning the food we ate as it is being processed into glucose. The same doesn't seem to happen with fats or protein, in my opinion this is why low-carb diets work even without ketosis.
The problem with just going low or carb free is ketosis, I don't want to start an Atkins fight, it's just wasn't right for me. The one time I was in ketosis many years ago, I was lethargic and couldn't work out well at all.
I knew I needed either glucose or glycogen to have good workouts so I decided to make like a runner and carb-load to re-store glycogen in the evenings so I would be able to workout the following day without pre-workout carbs.

This way I had the day-time hours to focus on fat-burning, I called it my "fat-burning window" where I limited my carbs to <20 net and ate mostly protein snacks until about 5pm. Then I ate the rest of my calories and carbs over my dinner and a snack or two before bed.
I began my Spike or cheat day at 5pm on Friday and carried through all day Saturday to re-store glycogen even further which made my Sunday workout simply amazing.


My calorie goal Sun-Thurs was straight BMR, this gave me the deficit needed to burn fat.
Macro split 50% protein - 25% Carbs - 25%fat
Friday morning-5pm low carbs. after 5pm whatever I wanted calories up to 2X BMR
Saturday calories 2XBMR

I lifted 5 days a week, and took Friday and Saturday off. Zero cardio.


There's many ways to get ripped, and it's all personally choice. I really loved doing it this way. I dropped a bunch of bodyfat as you can see in the pics. Plus it was nice being able to have larger dinners with the family every night, instead of making myself grilled chicken for every dinner.
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Old 12-22-2010, 01:36 PM   #14
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Kevin Bacon?

No but really though, you are correct, I was honestly the most lean/dry/ripped 3 weeks out from my competition, at that point in my diet I was around 40-80g carbs a day, only consuming them twice daily, breakfast and pre-workout. AND now that I know this, it will be a little weapon. Needless to say the 3 weeks I had left to show date carbs were bumped and cycled differently. Which pretty well shocked my body and made me fuller and softer looking, carbs are indeed the main key to losing bodyfat.
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Old 12-22-2010, 07:20 PM   #15
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Kevin Bacon, that's funny.

When you limit your carbs, do you have a re-load day or just stay low for a few weeks?

I suppose as long as you are getting your carbs pre-workout you will have plenty of fuel for your workout.

I do the carbs at night so that I primarily use my glycogen for workout energy. Both ways work great.
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