Ultimate Fat Loss Plan

[PwB]

Omega, I understand your skepticism too but the diet isn't scary, in fact societies have lived for thousands of years on similiar diets. The reason it sounds scary is our whole lives we've been fed a bunch of bullshit about fat, cholesterol, heart disease, obesity, etc. Its all been a scam to make certain industries rich and unfortunately almost everyone buys into it. Being an independent thinker I learned from other experts as well as my own research as to what our natural diet consisted of, and it always consisted of higher levels of fat. People would search to have fattier foods, often times leaner meats were discarded for fattier pieces. Please read in detail my previous posts as well as links to other sites/books and read for yourself. Look at both sides of the arguement before making judgements. Everyone takes traditional knowledge and just accepts it, never opposing or questioning it. The idea of fat/cholesterol and heart disease is one of the biggest scams in history. The initial research was done on selected societies, several were ommitted b/c they didn't support the theory of fat/cholestorol causing heart disease. The Masai have the lowest levels of cholesterol in the world and eat a high fat (300g fat a day avg) high cholesterol diet, w/ a long life span. It isn't genetics b/c when they are fed a western diet they quicky get the same health problems we do.
All this information goes directly against what we've always believed, and this makes people uncomfortable. Regardless, just b/c u are scared of or don't believe something, doesn't make it false. Everyone is entitles to an opinion, but the facts will always remain regardless of what you believe.
I read the other diet and believe it has some benefits. I'm not a big fan of eating a lot of fruit for several reasons. Fruit is seasonal in most parts of the world so wouldn't be available year round. Fruit is generally higher in fructose than it was thousands of years ago, since it was bred to be this way by farmers. It is sweeter and much less healthy than it used to be. An example is a crab apple, that is a fruit in its natural form. Fructose is hands down dangerous and unhealthy. It raises triglyceride levels significantly and causes a host of other problems that I can provide for you if anyone is interested.
The diet is also low in fat, a low fat diet is almost always deficient in essential fatty acids. EFA's are MANDATORY for health and fat loss. Theres more emphasis placed on so called "healthy" fruit and vegetables than on EFA's, w/ no emphasis placed on the right fats. Also, a low fat diet is correlated w/ lower testosterone levels (below 20%) and higher fat diet (40%) shows higher testosterone levels. Fiber is helpful but too much doesnt allow nutrient and vitamin/mineral absorption as I got into in detail in a previous post.
The most healthy diet should place emphasis on what we need in order to survive:
Protein
Essential Fatty Acids
certain Vitamins/Minerals
Water

Again, red meat is the ONLY food that exclusively supplies everything we need for perfect health. along with water. Emphasis must also be placed on getting the right EFA ratios (4:1 to 1:1 ratio of n-3 to n-6) which is why Fish oils are beneficial, especially over flax as flax requires a conversion to utilize the n-3's, which can be a problem especially for older individuals. And AGAIN, even a slight excess of carbs is stored as SATURATED FAT. WHY would our body do this if saturated fat is so unhealthy?????
QUESTION, DOES ANYONE THINK BURNING BODYFAT IS UNHEALTHY???? I doubt it, well when we are losing weight/bodyfat we are burning saturated fat (and ketones if carbs are low enough), eating saturated fat causes this same burning, it is our fuel of choice, I didn't decide this, nature did.

 

[coolcolj]

Good shit!

Backs up my own research, beliefs and my own experience as documented in my own diet thread here

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=133563

But this is taken to another level over what I'm doing! But I still think carbs after training can benefit due to the insulin boost up.

I did go on zero carb diets a long time ago as a teenage bodybuilder and they didn't help me.

 

[missyd143]

hey pwb dosnet your metablosim slow down on this 2 meals a day plan? and what do you eat in these 2 or 3 meals? im 130 so how much fat should i be taking in ? and protein? and what about carb ups? not a once a week cheat..? also i dont understand why we should lower the fa ton days 3 and 4 and days 1 and 2 kkeep it 50%

 

[PwB]

Missy, metabolism is slowed down based on food intake on an hourly basis. There have been studies and as long as daily calorie needs are met, metabolic rate doesn't change based on meal frequency. Given the same # of calories and macronutrients, eating less bigger meals raises metabolism more but less frequently, and eating more smaller meals raises metabolism more often but less, in the end of the day results are the same. The idea of 6 meals a day became popular when MRP's like MET-RX came out as a way to get people to buy these products, since eating 6 meals is impractable you make supplement companies rich and supposedly optimize your metabolism. Here is an example of a Q&A w/ Lyle McDonald.The Importance of Meal Frequency

Hi Lyle,

I've always heard that I need to eat at least 6 times per day while dieting. I don't have time to prepare or eat that many meals but I still want to lose fat efficiently. So what's the deal?

Among bodybuilders, six meals (or more) per day is usually the de-facto standard, whether dieting or trying to gain size. I'm only going to talk about dieting here. The question is basically this: Does it matter if I eat 6 meals per day versus say 3 meals per day? The answer, of course, depends on what you're talking about. The usual rationale given for eating more frequently is that when you eat many times per day, your metabolism goes up at each meal and you burn more calories. But let's think about it for a second. Say you're eating 2000 calories per day, with a nutrient breakdown of 50% carbs, 25% protein and 25% fat. If you eat 6 meals per day, each one will be about 333 calories or so. If you eat 4 meals per day, they will be 500 calories each. Now, the amount that your metabolism goes up in relation to a meal depends on the composition (carbs, protein, fat) of the meal and its size. In the examples above, the nutrient breakdown of each meal is the same, only the size differs. The 333 cal meal will raise metabolism a smaller amount but will do it more frequently and the 500 cal meal will increase metabolism more but do it less frequently. As it turns out (when it's actually measured and it has been in a lot of studies), the end result is exactly the same. So from the standpoint of metabolic rate, it appears to make little difference whether you eat more smaller meals or less larger meals.

What about weight loss?

Well, since eating more frequently vs. less frequently doesn't affect metabolic rate differently, you wouldn't expect there to be a difference in weight loss. And the studies looking at it, assuming that caloric intake is the same, show no difference between fewer and larger meals. Again, this assumes that the caloric intake is the same. I'll come back to this.

What about the composition (muscle vs. fat) lost?

Very few studies have looked at this, but the few that have showed basically no difference for one pattern versus another. Of course, none of them were looking at bodybuilders or athletes with above normal muscle mass levels. So you might see a difference in those individuals. It hasn't been studied, but for those individuals, especially as they are trying to get to super-lean levels, it's probably worth eating more frequently.



For ME, personally. I generally eat 1-1.5 lbs. meat (93% ground beef, chicken, ostrich, steak, etc) with 3 fish oil capsules and 1 tsp. coconut oil for my 1st meal after a workout. My evening meal is 1/2-1 lb. of meat as well along with the fish oils and coconut oil.

My equations for fat loss arent written in stone, they just work really well and are neat and orderly (i'm anal like that). I calculated you would need around 58grams of fat per day on workout days, but thats based on your total weight as I don't know your LBM. Protein would be at 130grams per day as 1g per lb. bodyweight works VERY well for most individuals.

Again, Carb ups interfere with adaption to a fat metabolism, and if you read all the info from my previous posts they aren't necessary. The ONLY time you should eat carbs is b/c they are from high fiber sources w/ vitamins and minerals, (mainly greens) or because you WANT to eat carbs, not to optimize your body composition or performance. I didn't add the cheat meal in the plan but it is absolutely allowable if it will make following the diet easier or life more enjoyable, you only live once.

The lower fat days are really for the hardcore dieter and isn't a plan I would ever recommend for long periods of time. It comes from personal experience, experience of others as well as research. Here's why, fuel utilization is substrate specific, meaning you burn what you eat. You burn what is in highest concentration in the blood stream, so eat carbs and you burn sugar at the expense of fat, eat fat and you burn fat and enzymes build up to burn fat. The low fat days are really a way to trick the body. Since your body is getting fat on certain days w/ no carbs, it becomes fat adapted. Research from Dr. Blackburn of Harvard showed a protein sparing modified fast can be utilized to burn fat at a maximum rate w/ little to no muscle loss, but I still believe it will screw your metabolism if followed for too long. But it still provides everything our body needs, quality protein, small amt. EFA's, etc. with less fat so instead of burning more fat from food you burn more fat from your body. Its basically like fasting but without all the muscle loss associated with it. Also, it keeps you in ketosis as ketosis is the ideal state to be in for fat burning. SO MANY PEOPLE STILL THINK A KETOGENIC DIET MUST BE HIGH IN FAT, NOT TRUE. Even Lyle McDonald explains this clearly in his book. The only requirements for ketosis are low carbohydrates as well as keeping protein under control. FAT is absolutely unnecessary for ketosis to develop, but is useful for other reasons (calorie levels, fat burning enzymes, test. production, EFAs and their utilization, etc), but ketosis will develop/remain with just protein and small amts. EFA's, which is the reason for the low fat days, extremely fast fat burning. Upping protein will just increase protein breakdown on these days, interfere w/ ketosis, and keep your metabolism burning glucose and Amino Acids. The low calorie days aren't necessary but they work ridiculously well, try 5 days of 150g protein from chicken, turkey, and 6 fish oil capsules a day and drink just water, eating 2-4 meals a day and see if you don't notice a significant loss of fat. Make sure u do 2-3 days heavy, lower rep lifting on these days and let me know how it goes.

 

[missyd143]

thanks pwb u are a very good helper..i will be eating 3-4 meals consisting of chicken breasts, egg whites or tuna..i weigh 130 so that will be around 150 grams of protein..and i will have 40 grams of fat-mostly efa's..and 1 cheat meal per week but of what? low gi carbs? hi gi carbs? well, after working out do you need dextrose? or just protein shake..also is splenda allowed on the diet along as many many veggies like spinach , mushrooms and zuccini? they have 2 carbs and 2 grams of fiber making them no calories...

thanks alot =)

 

[PwB]

missy, a cheat meal is a cheat meal, I dont care what it is. The GI of food is somewhat important but its still all turning to sugar, just entering the blood at a different pace. Eat what you've been craving, desire, etc. and dont worry about it, its just 1 meal.

Eliminate the dextrose post-workout, it isn't necessary. Check out the interview w/ Dr. Ellis a couple posts prior and you will see even after an extremely intense, 200+ rep workout glycogen is depleted only 40%, this is in trained bodybuilders. It will also interfere w/ fat adaption, so just stick with either whey protein, but if you could just try real food. Again, this is against what everyone else does, but I often see a loss in definition and fat loss w/ protein drinks, not always, but for those usually resistant to fat loss, like myself. Your protein sources are good, just try not to use shakes for 5 days.

Also ditch the splenda for the 5 days, again, I use it ocassionally from Diet Rite Soda or a packet or 2 on shaved ice for a treat, but I almost always notice a slight loss of quality to my physique when I use splenda. If it doesnt adversly affect you then use it again after the 5 days, but try to avoid it until then. In terms of safety very few studies have been done on it. I do know it is sugar w/ bleach added to it, causing it to "supposedly" not be absorbed by the body, but some of it is and overall it is probably unhealthy. Here's some great info so you can see for yourself. http://www.mercola.com/2000/dec/3/sucralose_dangers.htm

I can't promise huge strides in 5 days, obviously, but some noticeable progress should be made. The vegetable sources are fine, even so try to keep them low for the next few days and stick to an all meat-water diet for these few days and see where this takes you. From there throw in all the extra veggies.

If you need any more help let me know, and best of luck.

 

[nclifter6feet6]

outstanding article. really made me think about alot of things

what really caught my eye was that more triglicerides are burned during excersise more than glucose. that is crazy i wouldve never thought that to be true. so that means during excersise more fat is being burned than carbs. you also you talk about society profiting off of carb loaded products like sodas chips cereals shit like that. if america just ate fattty stuff there isnt much variety in fatty foods to eat so there wouldnt be as much need for food products with carbs(which take up most of supermarket space like cereals drinks and shit like that)

 

[nclifter6feet6]

could this diet be turned into a bulking diet. like just eat more fat to bulk???i was thinking about using this diet to bulk and see what happens

 

[plornive]

1.
Weight-training performance is impaired with low muscle glycogen. Doing 6-10 rep sets with high performance requires muscle glycogen (and not necessarily liver glycogen). Doing very low rep sets utilizes muscle ATP as well as muscle glycogen, negating the need for glycogen somewhat. However, once reps are increased, strength basically evaporates at the 4 or 5 rep mark (different number for everyone).

2.
I am curious about the diets and rep ranges of the bodybuilders that burned 70% intramuscular triglycerides during their high rep workouts. Intramuscular triglycerides are not as quickly utilized as muscle glycogen. In fact, aerobic exercise is the best way to increase intramuscular triglyceride storage capacity as far as I know.

3.
Cortisol as well as growth hormone is released when blood sugar is low and/or exercise is performed. It is a double-edged sword, isn't it?

4.
I agree with you that this is one of the only ways to successfully cut a great deal of actual fat in a short amount of time. Your statement that metabolism decreases to a point, then remains about the same is correct to my knowledge.

I think keto diets are good for people with low insulin sensitivity.

 

[missyd143]

Pwb i will cut out splenda but i head a small aount of it wont effect you as much as equal..Also how bout this 4 meals a day of chicken, spinach and flax oil or olive oil... 60 grams of fat on training days and 30 on non training days but i increase the protein when the fat is low..i will use butter spray -0 calorie since its no carbs and just a bit of fat ...ok? and NO cheat days lol
and no cardio until i see no results.