Thread: fat loss

your cals are pretty low compared to your BW. You may want to incorporate another refeed.

ok i guess to reach the very low bf degrees u should stop cheating a little bit or make it a cheat meal , also drop ur daily intake by 100 and do another one cardio session.........untill u stop progressing and drop it another bit or do another cardio session, u could also instead of doing more cardio have a change , increase the intensity or try another type of cardio. u also have another solutions like increasing ur daily activity,(being more active)

is it possible that you are eating too much junk on your free day. you said you eat cakes all day. Is it possible that you are eating 3500 calories more than your basic metabolic rate burns? Those are very calorie dense foods and you may be overdoing it on your free day to the tune of a full pound in a day but then that would be hard to do considering your intake is so low the other days. Maybe you could eat big two days of the week but do so with clean foods?

if on my cheat day, i have 1 or 2 cheat meals,will that raise count as a refeed,and then continue the rest of the day with meals like my non cheat day?

Originally Posted by raider6969

if on my cheat day, i have 1 or 2 cheat meals,will that raise count as a refeed,and then continue the rest of the day with meals like my non cheat day?

yeah i guess u don't have to refeed for the whole 24 hours just for the total calories in the day

u must raise ur calorie intake a little bit or u'll hit a plateau soon ...also don't cut cabs that much or u'll just lose muscles and water.........i am 173 lbs i am cutting by a 2000-1800 cal per day and it's working well.......also no need for refeed days untill ur progress begins to slow down u seem like u r losing much weight already.......don't go under 35% of carbs i am a pure endo and i am carb sesitive and although i don't go under 30-35% of carbs........50 % protein is too much let it be 40-45% ........

i should make my ratio from 50-25-25 to 40-35-15?
raise my cals by how many?

im a little confused. when does one need to refeed exacly? is it 4-5 days,once per week ,once per 2 weeks?

i meant 40-45-45

Well I am a firm believer that you should incorporate 2 cheat meals into your diet a week. Split them up well. And whenever I say cheat meals I mean eat a few pieces of pizza or something. Dont eat 5000 calories in a day, because what you are basically doing is working all week to eat one day a week. You will probably stay at the same bf if this is the case.

Originally Posted by raider6969

i meant 40-45-45

u meant 40-45-15

post more stats /read stickies in diet forum

1- ur bf%

2- how much have u been training

3-what's ur body type.

4-how much do u want to lose

if u have high bf% and u r begining the diet and ur goals is to cut to low bf% u must have patience and decrease ur calorie intake gradually....
as i told u i r consuming very low calories first raise ur calorie intake.....second if u r carb sensitive make ur carb intake around 35%

if u r not better make it something like 40-45%carbs

in both cases let ur fat intake around 20-25%

and the rest is protein.....

when ur progress begins to slow down begin to change the ratios...but first calculate ur maintanance to know how much calories u need per day.

www.fitday.com this will help u to no nutrition facts of food u eat

Stop all cheat meals and all refeeds for 3 weeks and evaluate. This was the only thing that worked for me so no flaming. It takes drastic measures. You won't lose muscle that quick. People have to get over being afraid of that.

according to its definition, when does one need to refeed?

Is there any way to lose fat without cardio? I smoke (yes i know its bad) and cant run because I have astma as well

Originally Posted by BuddyClubNeon

Is there any way to lose fat without cardio? I smoke (yes i know its bad) and cant run because I have astma as well

u lose fats when calories in <calories out under specific conditions (wich is a good diet) ..cardio will just help u to make this equation by increasing ur metabolism and burning more calories.....

Originally Posted by BuddyClubNeon

I smoke (yes i know its bad)

Originally Posted by BuddyClubNeon

and cant run

and stop smoking i was a smoker but u won't ever improve in ur training and u'll feal like crap when trying to lift ..remember that the last few reps requires the last portion of ur lungs wich will be for sure blocked with smoke......also u must run to clean ur lungs....also u'll have bad recovery abilities and weak physique (all ur body will be toxified) not enough oxygen will reach ur muscles and......etc ...i guess u know all that

Originally Posted by raider6969

according to its definition, when does one need to refeed?

Refeeds and Leptin

if i use a 50-25-25 ratio i eat less than 1 g per bodyweight therefore need a reffed. but if used 40-45-15 ratio, i woudlnt need a refeed coz that would exceed 1 g per bw. is that correct?

Personally I hate going by percentages as it always skews the macros. The exception being an Isocaloric split.

Yes if you are less than 1g on carbs then you need to refeed. How often? depends on the person, as Jodi explained in her sticky on refeeds.

You dont have a high bf and since you are trying to get lower, all cheats need to be discontinued. You need to get more and more strict with your diet and account for everything you eat (except refeeds where you have to work things differently).

Originally Posted by raider6969

if on my cheat day, i have 1 or 2 cheat meals,will that raise count as a refeed,and then continue the rest of the day with meals like my non cheat day?

No, no that's not a refeed at all. The point of a refeed is to offset the decrease in leptin which occurs on any below maintainance eating program.

This will not occur in a few cheat meals. In fact, not even an entire day of gorging on carbs has enough of an effect on leptin to be called a refeed.

Also, you can't eat ANYTHING you want on a refeed. You still have to avoid the fat/carb combination (like cakes).

Do a search on "refeeds".

As for you problem, your calories are less that 10/bw and that is really low, so you don't want to lower those any more.

You need to tweak your cheat day. It seems like it might be the problem.

Just do a search on refeeds.

Nessa

do u guys go to partys or a wedding reception, do u ever cheat there?