Fat but not eating enough........help!!!!

[2tickets]

Hi

I am.in the.ultimate quandry.......following my absenteeism from the gym following 2operations on my hand i am now in the unenviable position having start training again where i am not eating enough calories to build muscle yet i am carrying too much bodyfat @24%.

I want to start a ckd diet but even calculating a total daily calorie amount based on needing to lose weight it still means i will.be eating more than i am.now which will surely prevent me.from losing the excess fat and i dont want to resort to cardio unless.i really need to.as.i often lose.lean weight also when i do.........

Could.do with some advice please as at the.moment it seems like.i am.going to.have to get fatter if i want to add leanmass before i can start losing the excess weight

Thank you.........have never been in this position before and really unsure what to do......

Sent from my GT-I9100 using EliteFitness

 

[weight-kg]

Lets begin at looking at your bodyfat levels, sorry to say this but 24% body fat is a bit high. I understand you want to gain lean muscle mass, but that means you have to be in a caloric surplus which will increase your body fat. some advice l would offer you is to lose that excess fat to around 12-14% bf, l know its easier said than done but you can try HIIT (High Intensity Interval Training) as there is a lot of evidence showing that its one of the most efficient methods of losing body fat.

I cant post any links yet on any articles on HIIT but you can find out yourself with a google search. If you lose the fat then gaining muscle will be so much easier because the nutrients from your food will be directed to muscle tissue. I hope this helps, good luck.

 

[2tickets]

Lets begin at looking at your bodyfat levels, sorry to say this but 24% body fat is a bit high. I understand you want to gain lean muscle mass, but that means you have to be in a caloric surplus which will increase your body fat. some advice l would offer you is to lose that excess fat to around 12-14% bf, l know its easier said than done but you can try HIIT (High Intensity Interval Training) as there is a lot of evidence showing that its one of the most efficient methods of losing body fat.

I cant post any links yet on any articles on HIIT but you can find out yourself with a google search. If you lose the fat then gaining muscle will be so much easier because the nutrients from your food will be directed to muscle tissue. I hope this helps, good luck.[/QUOTE

Should i still run a ckd style.diet? I dont mind going hiit or cardiac but Im paranoid about losing too much lean weight........are there any.good supps out there that can assist?

Sent from my GT-I9100 using EliteFitness

 

[WolfpackAlpha]

It really depends on how you're doing your ratios. BMR - 10% is your optimal caloric zone for fat loss, with CKD ratios (65% fat/30% protein/under 5%carbs). Most guys are eating too little, that's why they get fatter and fatter. The body works in interesting ways, the less you eat - the slower your metabolic rate.

 

[2tickets]

It really depends on how you're doing your ratios. BMR - 10% is your optimal caloric zone for fat loss, with CKD ratios (65% fat/30% protein/under 5%carbs). Most guys are eating too little, that's why they get fatter and fatter. The body works in interesting ways, the less you eat - the slower your metabolic rate.

Looking at my diet i am eating too much protein and nowhere near enough fat.........

Based on my bmr if i drop my protein intake to 30% that gives me less than 1g per lb of bodyweight. Should i be sticking to 1g per lb as a minimum re protein?

Sent from my GT-I9100 using EliteFitness

 

[WolfpackAlpha]

Looking at my diet i am eating too much protein and nowhere near enough fat.........

Based on my bmr if i drop my protein intake to 30% that gives me less than 1g per lb of bodyweight. Should i be sticking to 1g per lb as a minimum re protein?

Sent from my GT-I9100 using EliteFitness

CKD, ketosis, is protein sparing. You don't need as much protein when your body is not using it for fuel (aka using protein for energy), now your body will use fat for energy.

 

[NegroPops]

24% body fat isn't the greatest.. but its not that bad. From what you have said it seems you have good knowledge of dieting and working out. I'll assume you have a good base under neither the layer of unwanted fat. This will make it easier to cut fat down. Unfortunately, it is almost impossible to build muscle without a surplus of calories. You have been working out for awhile (assuming) so you are already passed the shock phase that can make this possible. The only other ways to do this are doing a steroid cycle, or manipulating your carb intake. In this case.. I think carb manipulating is your best bet to achieve your goals. This isn't hard by any means. All you do is cycle your carb intake, having high, medium, and low/no carb days. Then, when you are consuming those carbs, you are only eating them when your body most needs then. Breakfast and Post Workout are the best times. I think it works best to have your higher and moderate carb days on days you hit larger muscle groups in the gym.. then have the lower and no carb days on off days. Eating this way takes a bit for the results to happen, but it will cause a change in your body composition instead of just weight loss.

And I am with you on the cardio.. I fucking hate doing it. Anytime I step foot on a treadmill.. it's like I can just feel the muscle wasting away. I think when you have decreased calories, it is important not over due the cardio. Let your diet and weight training do most of the work, then add in some light cardio a few days a week. Either after hitting the weights or in the morning on an empty stomach. It is proven that this is the most effective way to cut body fat efficiently.

Finally, there are a few supplements you can take to try to help the process of gaining muscle, while losing fat. First, I would try to keep your protein consumption up, at least 1 g per pound of body weight YOU WANT TO BE. BCAAs are essential for someone that is dieting. They provide the raw materials for your muscles without the calories. You cannot have too many. I would consume them between meals, and pre/intra/post workout. Second, I would look into HMB, this is a nutrition partishener.. it will help you get the very most out of everything you eat. So it can do more, with less.

 

[WolfpackAlpha]

24% body fat isn't the greatest.. but its not that bad. From what you have said it seems you have good knowledge of dieting and working out. I'll assume you have a good base under neither the layer of unwanted fat. This will make it easier to cut fat down. Unfortunately, it is almost impossible to build muscle without a surplus of calories. You have been working out for awhile (assuming) so you are already passed the shock phase that can make this possible. The only other ways to do this are doing a steroid cycle, or manipulating your carb intake. In this case.. I think carb manipulating is your best bet to achieve your goals. This isn't hard by any means. All you do is cycle your carb intake, having high, medium, and low/no carb days. Then, when you are consuming those carbs, you are only eating them when your body most needs then. Breakfast and Post Workout are the best times. I think it works best to have your higher and moderate carb days on days you hit larger muscle groups in the gym.. then have the lower and no carb days on off days. Eating this way takes a bit for the results to happen, but it will cause a change in your body composition instead of just weight loss.

Carb cycling is a terrible idea. You'll always be stuck in the middle, not getting into ketosis and not staying out of it per-se. Your body is going to suffer and you will not make a metabolic shift to fat burning. As a result, your body will use protein for energy not fat; what is your muscle tissue made out of? protein. If don't improperly, low-carbs without ketosis can backfire, especially when bad usage advice is given.

The only way to properly run a low carb diet is via the ketogenic route, with specifically planned time-on and time-off periods.

 

[NegroPops]

LOL

I am beginning to think that you really have no idea what you are talking about.

 

[WolfpackAlpha]

LOL

I am beginning to think that you really have no idea what you are talking about.

You need to read up about bodyopus first before talking. If you're just telling people to spike their insulin and lower their growth hormone levels without a real plan, think again, that's a horrible idea.