Thread: tuna

by the way eating wholefruits doesn't mean instead of oats and whole grains.....all are essential i eat 2 pieces of fruites daily and also oats and vegetables ....these are best sources of carbs ..u could eat whole grains too

Originally Posted by assassin

i assumed from his posts that he needs to lose more than that ...(because my height is near to him and i am 171 pounds and i still need to lose 10-15 pounds to get a very low bf% so i thought the average for him will be more than that even if he had a good muscles mass....that's why i was saying that starting the journey with a very low carb diet will just be too hard and won't be so good) ....

Yeah, but he isn't starting his journey.

And I am several inches shorter, and weigh 225, so my thoughts are that he can't have that much more to lose unless (1) he is competing, or (2) he has almost no muscle mass.

Originally Posted by Twin Peak

Yeah, but he isn't starting his journey.

And I am several inches shorter, and weigh 225, (umm u seem to have gr8 mass i'm much less than that


(2) i assumed he has small muscle mass.

maybe u have better advice for him but not to make him confused quote my posts (that u think needs some modification) and add ur comments on it...

and before that pls raider send ur complete stats (how much have u been lifting , age bf% )

I can't really offer any better advice until I hear a response to this question.

How much more do you need to lose? 10-15 pounds? If you have been making progress, and you continue to make progress, why change anything?

twin peak:i was using a 50-25-25 ratio, i went from 228 lbs to 212 now. i have a digital fat caliper,but i dont think im usuing it well ,therfore i dont know my coreect bf%.i say around 12%.i wanna get to 7% hopefully. it seems though that for the past 3 weeks ive been stuck at 211-212 lbs.im eating 2100 cals per day.

Ah, okay. Finally, some context. So, bottom line, you are on the leanish side, and are looking to get shredded. Well, the only change I would make, is that you should stop that cheating on the weekend you spoke about earlier. If that doesn't work, you should make one day per week a VERY low calories day. Around 1000 calories, mostly protein.

Originally Posted by Twin Peak

Ah, okay. Finally, some context. So, bottom line, you are on the leanish side, and are looking to get shredded. Well, the only change I would make, is that you should stop that cheating on the weekend you spoke about earlier. If that doesn't work, you should make one day per week a VERY low calories day. Around 1000 calories, mostly protein.

umm so u were right twin peak i made a wrong assumption that he had a high bf% so raider ......i thought u were trying to lose 15% of bf that's why i told u not to go too low from the very begining........ i guess ur ratios are ok no need to raise ur calories i thought u said that u eat only 1500-1600 cal per day and that's too low for a 220 lbs person....but 2100 is ok...i answered u in a hurry..

Context.

There is no right answer in a vaccuum.

so 50-25-25 is ok? and no carbs on last meal which is just b4 bedtime.
when u say no cheating ,on saturdays, but does that mean no refeed?
what about taking fat burners?
i just weighed myself, just as i do every saturday morning, i went from 211.8 to 210.2 . which is weird coz i didnt do anything different than the past 3 weeks and this time i lost weight.

Originally Posted by raider6969

so 50-25-25 is ok? and no carbs on last meal which is just b4 bedtime.
when u say no cheating ,on saturdays, but does that mean no refeed?
what about taking fat burners?
i just weighed myself, just as i do every saturday morning, i went from 211.8 to 210.2 . which is weird coz i didnt do anything different than the past 3 weeks and this time i lost weight.

no cheating , but refeed is ok , i sent u a link to a page describing every thing about the refeed day.....read it well...about fat burners i read many studies saying that fat burners has no benefits at all on the long run, but maybe they could help u in a short period of time. i don't know exactly but if i were in ur place i wouldn't waste my money on fat burners..u could reach anything with ur diet.

I am not sure a refeed is necessary at this point for you, as you are still losing fat. Try the one low cal day, and quite the weekend cheating. In a month or so, add in a second low cal day, and then add in 1 REFEED meal, per week, after a depletion workout.

Fatburners -- I'll refrain from commenting, given my bias -- my company sells several very effective ones.

what is a depletion workout?

A refeed is done for 2 reasons (1) to overfeed the body, and increase lepting respone and insulin sensitivity and (2) to replenish glycogen stores.

A refeed can be made more effective if you deplete glycogen even further by doing a high volume, high rep, low intensity workout immediately prior.

wouldnt a long cardio session be the same as a depletion workout?
u said a low calorie day of 1000 of mostly protein. is that 75% of protein?
wouldnt i be starving all day long?

Originally Posted by raider6969

wouldnt a long cardio session be the same as a depletion workout?

No. The refeed is for the reasons I stated. Cardio won't do the things a resistance training episode will do.

how do i breakdown a low calorie day? in terms of protein carbs and fat?