the ancient quest : what makes fat ? fat or carbohydrates ?

[GanzToll7]

well im buildin since nearly 2 years

im quite fine with the amount of muscles i have but id like 2 define it and therefore reduce my bodyfat

pls tell me how to maintain my muscles but drop the bodyfat



....jogging and stuff is unfortunately not the best choice for me since my knees are ruined...



do you gain weight by fat in food or carbohydrates in food ?

 

[NJL52]

well im buildin since nearly 2 years

im quite fine with the amount of muscles i have but id like 2 define it and therefore reduce my bodyfat

pls tell me how to maintain my muscles but drop the bodyfat



....jogging and stuff is unfortunately not the best choice for me since my knees are ruined...



do you gain weight by fat in food or carbohydrates in food ?

Both, despite what you hear on TV, neither carbs nor fat are "the enemy." You need protein, carbs and fat in your diet.

And you should do cardio. Diet is a huge part, but the more cardio you do, the more you can eat. And if you don't do alot of cardio then you will most likely get very hungry with the amount you can eat.

Anyways, read around, there is alot of info on this site. Nobody is going to hold your hand for you to learn.

 

[poysyn]

Excess calories are what makes fat. You can put your body into modes where it is more prone to storing fat (sugars + fats,) but it essentially boils down to whether or not you are expending more calories then you intake.

You don't need to jog to lose fat while retaining muscle, in fact I would advise against such. Since your knees hurt try walking for 30 mins a couple times a week and make sure to lift heavy as well.

More importantly, diet is what is most important..eat whole/clean foods 5-6 times a day and have a small caloric deficit. If you eat clean, eating less will really have no effect. When I'm cutting I never really get hungry..just the occasional craving for beer

 

[Rabid_Goose]

The true enemy is one people don't want to hear, the one that is so simple. The one that should be so obvious but people put their fingers in their ears and yell out "Lalalala".

It is not putting down the fork and eating over your maintenance level that will make you fat.

I consume 130grams of fat a day and I'm cutting, most people freak out when they hear that yet I still burn fat. I'd like to note people at work and everyone freaks out, NOT People from this board.

Goto the weight lifting section, look over the routines. Look over all the stickies. You need all Macro Nutrients to function and work your best.

 

[GanzToll7]

i heard several times "i eat 6000 clean kal.s"

whats clean ?

 

[Lextasy]

whole, natural, or organic foods... not processed bullshit, e.g., chips, mcdonalds, etc...

 

[GanzToll7]

i dont eat none of that as well ...



so u mean kalories are ok as long as they are clean and not industry products ?

i'm 188cm tall and weigh 91 kilos right now ...

the last weeks i was very ill and couldnt excercise but ill start in 4 days again when i also got holidays from school again

if i really have the time i excercise 4-5 times a week and jog 2-3 times a week



how many carbohadrytes / fat is allowed ?


usually i eat about 800-1800 kals.

 

[NJL52]

i dont eat none of that as well ...



so u mean kalories are ok as long as they are clean and not industry products ?

i'm 188cm tall and weigh 91 kilos right now ...

the last weeks i was very ill and couldnt excercise but ill start in 4 days again when i also got holidays from school again

if i really have the time i excercise 4-5 times a week and jog 2-3 times a week

how many carbohadrytes / fat is allowed ?

usually i eat about 800-1800 kals.

Explain, what are you trying to do? Lose weight? Gain weight? In general, 1800 calories isn't no where near enough to maintain body weight for a man. You will lose weight, maybe muscle, with 1800 calories.

 

[GanzToll7]

i try to define ... lose fat and maintain muscles

 

[NJL52]

So you are about the same dimensions as I am and trying to do the same thing. You should be eating around 2400 calories a day and I would suggest getting on a 5x5 plan. Go to the bodybuilding section and go to the sticky called training vault and read up about Rippetoe's 3x5. I suggest this routine.

And you can't learn everything from people telling you, I would suggest reading as much as you can on this site to get a better understanding of the human body.