to get from ~18% to ~12%

[jeremys]

shouldn't be too hard. 12% isnt really that low, right?

im a powerlifter. what are my best options? since strength is very important keto would suck. i've done it before and i was just wasted. didnt even want to go to the gym

i've been eating cleaner and adding sprints in on my off days and that got me down to about 18% from 20%..i imagine i could keep going that way

im on a very tight budget. can try to get a lot of protein but it may not be realistic every week

 

[geoffgarst]

Since you are a powerlifter and need your carbs, then the best thing is to eat 6-7 meals per day, high protein/mid carbs/low fat...stay away from the simple sugars and fruit juices. Protein should be 50%, Carbs 40%, and fats (good ones) 10%. Some cardio would help you as well. It should take about 8-12 weeks if you do not cheat very much. I have done it this way.

 

[geoffgarst]

Good luck and eat fruits before 2 pm. None after 2pm. Carbs should be mostly in the a.m. and early afternoon, all complex - except for post workout meal which can have some fruit juice, etc. Good luck.

PS: Karma is always welcome here!

 

[jeremys]

i hit you up with some k, thanks

 

[sawastea]

Since you are a powerlifter and need your carbs, then the best thing is to eat 6-7 meals per day, high protein/mid carbs/low fat...stay away from the simple sugars and fruit juices. Protein should be 50%, Carbs 40%, and fats (good ones) 10%. Some cardio would help you as well. It should take about 8-12 weeks if you do not cheat very much. I have done it this way.

Along those lines of sugar and bad carbs...Stay away from High Fructose Corn Syrup, which, like trans fat, is EVERYWHERE...If it's one of the first three ingredients, yuck...bread is a good example

Also, high water intake is bigggggg

 

[Toozee]

If you look hard enough, you can find bread w/o both of those ingredients.

 

[satchboogie]

actually..

stay away from fruits alltogether.
frutcose gets stored in the liver and thats not what you want if your goal is fat loss.

do a search on the 'glycemic scale'.

 

[Deleted member 33117]

geoffgarst, stop telling people to eat 10% fat. Damn. Very bad idea.

Jeremy. Try a 40/30/30 (protein/carb/fat) diet if keto diets do not work well for you. Start at around 12 calories per ibs of bw, to get an idea of how low you must go to drop bf effectively. Try to get 6-10 smaller meals a day.

Do NOT avoid saturated fat, as many will tell you. Try to get around 25-30% of your fat calories from saturated fat. The rest of them should come from a mix of predominately monounsaturated and a fair amount of omega 3's. Omega 6's are highly over-rated, and you need only minute amounts of them. Avoid all food containing hydrogenated oils of any type.

For your carbs, stick with primarily low GI carbs. Do a search online for a 2003 Glycemic Index chart. I don't have a URL on hand.

Get your protien from meat sources, and go very light on protien shakes when trying to lose bf. Whey isolate is your best bet, post workout. Outside of that avoid the shakes. Make certain that 80% or more of your protien is coming from animal sources.

Try to include raw green veggies in at least 2 of your meals ever day. If you can eat some during all of them, that would be better. Diet sodas and sugar free jello are an excellent way to curve hunger/sugar cravings without compromising your diet.

Enjoy.