Odd Diet Question

[soxmuscle]

Recently, I have cut out some calories and all seems to be well, but I have a question. I was bulking and started adding a little fat around my waist, which is to be expected, but I seriously don't understand why.

I hear the calories in versus calories out thing all the time, but I don't understand it exactly. You mean to tell me that if you're eating 3000 calories and if you don't excercise off 2500 (with your body using 500) of them you will gain fat? Even if the foods I am eating are all clean, have little to no fat, and am getting proper carbohydrate and protein requirements?

I was expecting to add size, and with size came a little fat which is exactly what i got, but i am just trying to verify here.

 

[Willsnarf]

your body naturally burns of calories so say ur body needs 3000 calories to maintain

3000 calories eaten
3000 calories burnt off
you exercise an extra 500 extra calories

so 3500-3000=500 excess so this wud go to burning the fat of.

thats what i understand onthe matter but cud be wrong


Will

 

[soxmuscle]

can i get a bump on this?

 

[Emma-Leigh]

I was bulking and started adding a little fat around my waist, which is to be expected, but I seriously don't understand why.

I hear the calories in versus calories out thing all the time, but I don't understand it exactly. You mean to tell me that if you're eating 3000 calories and if you don't excercise off 2500 (with your body using 500) of them you will gain fat? Even if the foods I am eating are all clean, have little to no fat, and am getting proper carbohydrate and protein requirements?

Your body requires energy for:
1. basal metabolism (that is the energy required by your body if you were in a coma - it keeps your cells alive, your heart pumping, your brain functioning, your liver working, your lungs moving etc etc)

2. NEAT (non exercise thermogenesis/movement) so this is essentially things like walking, talking, brushing your teeth, doing the dishes etc etc)

These two things make up about 80-90% of what most peoples calorie needs are - so your weight/height and body fat, along with your genetic 'metabolic drive' (how fast your body 'works') along with your general daily activity are what count the most.

Then there is also:
3. Exercise (usually a very small % of your total requirements)

4. TEF (the thermogenic effect of eating and digesting food - higher for high fibre and high protein diets)

So that is going to be your calorie requirement to 'maintain' your weight.

After these things are 'filled' any extra energy you take it will either be for 'anabolism' (growth). And that growth will be partially fat and partially lean tissue.

This is because, no matter how good your diet and training are - Not all excess calories you eat will be partitioned towards lean tissue. Even if you eat REALLY cleanly and your training is calculated down to the last second rest between sets you can't do it (although the % can be increased with certain 'assistance').

See, there is an 'anabolic limit' to the rate/extent to which you can build muscle. There is also a 'partitioning limit' that each individual will have in terms of being able to direct incoming nutrients towards their muscles.

So if you ensure you hit your required protein and fatty acid intake - and assuming the rest of your diet is not completely stupid - once you reach this limit for growth getting some of those 'extra calories' from either 'clean' or 'less clean' sources is not going to make a difference. You will still gain fat.

 

[soxmuscle]

Wow, what an informative post. just what the doctor ordered. I do have some follow-up questions though.

So to get rid of the little fat I have, if i was eating 3000 calories with 45-35-20 (p-c-f) macros before, what do you recommend me doing? Basically, I'm trying to figure out how to make it so I don't have those extra calories for much of any anabolic effects so that my fat stays to an absolute minimum while being able to maintain slash continue to grow muscle..

 

[Emma-Leigh]

So to get rid of the little fat I have, if i was eating 3000 calories with 45-35-20 (p-c-f) macros before, what do you recommend me doing?

If you are eating 3000 cals and 45% protein the first thing I would probably suggest to you is to cut down on the protein - 45% of 3000 is ~340g of protein and that is 2 x your weight - which is a ridiculous amount....

If you want to lose fat then you have to do one of a few things:
1. eat less calories than you need
2. Burn more calories
3. Be in a unique position where you can 're-compose' your body such that some of the energy from your fat is used to build muscle tissue (very hard for most people - easier for newbies or people who are using drugs... also slightly easier for those doing cyclic diets).

Basically, I'm trying to figure out how to make it so I don't have those extra calories for much of any anabolic effects so that my fat stays to an absolute minimum while being able to maintain slash continue to grow muscle..

The best way to grow muscle without growing fat is to eat slightly over maintainence, maintain a good diet (cyclic cals/carbs a little can help) and keep in a reasonable amount of cardio to help with nutrient partitioning and insulin sensitivity of your muscles.

If you want to drop back your level of fat gain, but you still want to grow, then simply start by decreasing your current calorie intake by ~5-10%.

Therefore - you could go for ~2800 cals/day. And the easiest way to do this would be to drop your protein slightly to a more sensible level (eg: even if it was just down to 280g/day). So you could aim for 40% protein, 35-40% carbs and 20-25% fats....