Originally Posted by Built

Fat doesn't make you fat.

Eating more calories than you require makes you fat. Dietary fat is satiating.

What is your maintenance?

PS LOL at Snarff!

Originally Posted by Lacey12

Lately ive been consuming around 1900 cals a day and seem to be at a solid 180 for about a month and a half now

Originally Posted by Dodge

Fats still give you cholesterol though dont they? Atleast the bad ones.

Originally Posted by Biggly

"Im 180 pounds"

What's your body fat level?

What's your goal, gain muscle or lose fat?

Hard to give directions without knowing where you are or where you're going.


B.

Originally Posted by Built

Those are some low-assed calories. You may need to take a diet break, creep the calories up a little and try to increase your maintenance.

Originally Posted by Biggly

If you want to cut fat and gain muscle at the same time you'll need to balance very carefully. For that there is no substitute for measuring what you currently eat and tracking the results, then increase gradually to the point fat gain occurs, then back off.

Originally Posted by Biggly

All the while you need to be doing resistance workouts with fairly high reps,

Originally Posted by Biggly

with my preference being all-body rather than a split routine (to get growth hormones going).

Originally Posted by Biggly

If you want to cut fat and gain muscle at the same time you'll need to balance very carefully. For that there is no substitute for measuring what you currently eat and tracking the results, then increase gradually to the point fat gain occurs, then back off.

All the while you need to be doing resistance workouts with fairly high reps, with my preference being all-body rather than a split routine (to get growth hormones going).

For most people I'd say aim for the fat loss or the muscle, ie make a choice. If you're using Fitday you probably have the committment though, so go for it



B.

Originally Posted by WorkForIt

Weight?
Height?
Age?
Daily activity?

Originally Posted by Built

Agreed.


Care to explain how high-rep training along with a slight caloric surplus will lead to fat loss with concurrent muscle gain?

Originally Posted by Biggly

Same as low rep training but quicker.

Originally Posted by Biggly

He's a newby, "all-body" is easier to understand than "compound" or "work hard enough to get your juices going so that you grow instead of putting on fat". Want me to explain that?

Originally Posted by Biggly

I'll translate that for you, for the benefit of the newby/s.

"While I'm trying to be a smart arse, explain how short-term boost in your own hormone levels within levels possible without steroids will push energy towards muscle tissue instead of fat cells"

Originally Posted by Biggly

Because his calorie count will be only barely sufficent, forcing the body to use energy for growth but without enough spare for fat cells. You agreed in the first paragraph and now you're asking me to explain how it works?

Originally Posted by Biggly

Would you like it in pig Latin or should I just point out no-one, not even you Built, really knows HOW these things work, we just know they do?

Hormones are just the body's form of non-neural communication with itself (and I was primarily referring to testosterone rather than HGH but you know how loaded that word tends to be with newbys).

I've told you before, I'm not interested in some Latin-throwing or reference-throwing contest. We could bring 3 different expert nutritionists here and get 3 different answers. Bottom line I talk about what works with real people leading real lifestyles, not the latest article in PubMed OR what worked for me personally.

I get 2 or 3 emails every freaking DAY from people sending me screenshots of their graphs or user files or just trying to explain their situation and asking various questions. If I've learnt anything it's that there's no one-size-fits-all solution for everyone but I can certainly see trends, patterns and common occurences. I can say what's LIKELY to work but always stress experimentation.

What I won't do is get into some pissing contest with big words to "prove" anything. I don't need to, I don't want to and it sure as hell won't help the newby.
B.

Originally Posted by Biggly

Well I misunderstood due to the fact I get the impression every time I post you leap on me demanding proof.

And I was talking about testosterone more than HGH.

Originally Posted by Biggly

I'd agree that for testosterone production heavy lifting is the way to go for overall mass.

Originally Posted by Biggly

For fast visible results people tend to be more delighted with the higher reps and I DO see a pattern of growth and fat loss at the same time, at least in terms of happy shiny faces because they like the effect in the mirror.

Originally Posted by Biggly

If he said he was skinny and his main aim was gaining weight then yes, go heavy but he said he wants to lose weight. In my experience when someone wants to do both, push them into a corner and they'll admit they want to lose the fat first. As such I was pushing him more towards definition than sheer mass.

Originally Posted by Biggly

Sorry if you felt insulted, I was being defensive.

Peace too.



B.

Originally Posted by Built

So for all you kids out there in TV land, you want to drop weight fast? [list]

Originally Posted by Lacey12

So in order for me to cut the fat i should just do lighter and more reps of excerise?

Originally Posted by Built

Only if you want to drop muscle.

Originally Posted by Motorcycled00d

Calorie Intake to Lose Weight

Do the BMR calculator, then the Harris Benedict calculator. That will show you your maintenance intake. If you are stuck at a certain weight, and find that you are below your maintenance, it means that your body has slowed down your metabolism to use up exactly what your eating. Slowly increase your calorie intake up to your maintenance, and keep it there for some time.. maybe a couple weeks. If you maintain weight, and feel comfortable, drop 300 calories, start doing some cardio and continue lifting weights. Do compound movements (squats deadlifts bench ect ect). Try a few weeks heavy weight low rep. If you like it role with it, if you don't try lighter weight higher rep. Remember its always good to change it up either way. Lift heavy for 3 or 4 weeks, try a weak of lighter weight higher rep.

Personally I have found that muscles get bigger with heavy weight lower rep, but everyone is different. Remember, don't let your form slip to lift a heavier weight than you can handle.

Originally Posted by Built

So for all you kids out there in TV land, you want to drop weight fast?

• Run a caloric deficit, drop your protein as you drop your calories (the dietary ratio approach to dieting deems this is the case unless you choose "bulking", "cutting" and "maintenance" ratios for your setup)
• Train in high reps with short rest breaks to burn more calories and to convince the body that there is in fact no need for big muscles. That way you'll drop less fat and more muscle than you would have if, on the same deficit, you consumed more protein and performed low-rep heavy compounds.

More definition is a product of FAT loss, not WEIGHT loss. YOu were pushing him toward old-school dogma that works best on steroids. He's natty.


Thank you for the apology.

Originally Posted by Built

So for all you kids out there in TV land, you want to drop weight fast?

• Run a caloric deficit, drop your protein as you drop your calories (the dietary ratio approach to dieting deems this is the case unless you choose "bulking", "cutting" and "maintenance" ratios for your setup)
• Train in high reps with short rest breaks to burn more calories and to convince the body that there is in fact no need for big muscles. That way you'll drop less fat and more muscle than you would have if, on the same deficit, you consumed more protein and performed low-rep heavy compounds.

More definition is a product of FAT loss, not WEIGHT loss. YOu were pushing him toward old-school dogma that works best on steroids. He's natty.


Thank you for the apology.

Originally Posted by Merkaba

God I have to tell people this every fucking day in the gym! AKA The Biggest Loser show.

Originally Posted by Motorcycled00d

Calorie Intake to Lose Weight

Do the BMR calculator, then the Harris Benedict calculator. That will show you your maintenance intake. If you are stuck at a certain weight, and find that you are below your maintenance, it means that your body has slowed down your metabolism to use up exactly what your eating. Slowly increase your calorie intake up to your maintenance, and keep it there for some time.. maybe a couple weeks. If you maintain weight, and feel comfortable, drop 300 calories, start doing some cardio and continue lifting weights. Do compound movements (squats deadlifts bench ect ect). Try a few weeks heavy weight low rep. If you like it role with it, if you don't try lighter weight higher rep. Remember its always good to change it up either way. Lift heavy for 3 or 4 weeks, try a weak of lighter weight higher rep.

Personally I have found that muscles get bigger with heavy weight lower rep, but everyone is different. Remember, don't let your form slip to lift a heavier weight than you can handle.

Originally Posted by Lacey12

See, I wouldnt like to drop muscle at all, i want to maintain what i have at the moment and cut the fat. How abouts would i do that

Originally Posted by Built

...in a deficit, heavy lifting PROTECTS mass.

<snip>

In a deficit, heavy lifting slows WEIGHT loss but accelerates FAT loss.

<snip>

More definition is a product of FAT loss, not WEIGHT loss.

Originally Posted by Motorcycled00d

Yeah, I meant in regard to keeping his muscle mass, not gaining more.

Just make sure to change it up every few weeks. Your body acclimates itself to workouts quickly, and wants to stay in a state of homeostasis, so it will adapt accordingly.

Originally Posted by Built

I find that show so beyond offensive it's excruciating. I hate it that people are encouraged to believe it's supposed to be ridiculously hard to achieve the extremely modest results most people are after.

Originally Posted by HCG Diet

So Far I have heard only about the diet which will help us to lose weight but can you recommend me a diet which can help me to gain muscles.