Weight / Fat loss

Google stronglifts for an example

Stronglifts is actually a bad example.

Think of it as the "create" / "unipak" of weight training. Almost there but not quite.

There is obviously a strong case of diminishing returns with protein intake. But 200g for someone over 6ft tall is a very reasonable amount, even if they do not wish to be "swole" but merely athletic.

The classic formula is 1g per lb of of desired bodyweight. I believe this is based on some 1970's soviet science but I'll be damned if I can find the source.
Many people like to go over, but I reckon to benefit from the ridiculously large amounts some people intake (like professional strongmen who intake more like 600g) you need to be on a pile of PED's and have a superhuman digestive system.

I have also seen the modern info suggesting 1.8g per kg of bodyweight. I saw it here;
http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much

But again, its missing the scientific data to back it up.
By the old 1g per lb of bodyweight, my 200g recommendation would be for a 90kg bodyweight. Now, to me 90kg at 6'2" sounds skinny. To be 'swole' inchpincher should be looking at 110kg.

With the modern rule;
1.8 x 110 = 198g

Old Rule;
1 x 242.5 = 243g

So I think my recommendation of 200g is most appropriate. Dont forget that someone of mediocre genetics will not lean out and get as muscular as the elite athletes (genetic freaks) that the science was probably based on. So more protein can only be good, but you need to strike the balance between economy and diminishing returns.
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Benedikt magnusson has been known to sip coke in between his world record deadlifts.

Bear in mind that for endurance type athletes, regular coke is probably a bad idea due to its effect of leaching minerals out of your bones and causing osteoporosis.

You say there's no science to back up the performance diet (then why is it used in formal qualifications?) yet you then say the science is based on elite athletes.
Which is it then?

Please, do yourself a favour and learn about this stuff properly instead of forming your own disjointed opinions and passing them off as some kind of superior knowledge.

Stronglifts is actually a bad example.

Opinion thread >>>>>>

I'm in no way a wannaBB (except for my calf muscles) but I made my best strength gains with the 5x5 approach, granted I didn't follow his method to the letter but it worked for me. It was an example not gospel. Pint of milk after every workout?

On the other side of the coin my mate couldn't deal with it so stuck with 3x10 and it worked for him.

I took up boxing again and cycled more so ditched the gym altogether and it kept the weight down. Unfortunately I can't get to a boxing gym any more since I moved so it's creeping back on.

I notice the spreadsheet is for actual kg loss. Is this really a good measurement ? I'm tracking my waist size instead of my weight. Well guess I'll add myself to the list anyway, but I don't expect to see much weight loss.

I guess girth is a befitting measurement, given your forum name

Down to 111kg as of this morning this makes a total weight loss since starting in earnest of 22kgs.

Only 13kgs left to go until I hit my target of a petite and willowy 98kgs or 15st 5lbs in old money. Ironically in terms of BMI I'll still be in the overweight category but for my height and build and having been 15 and a half stone before I know that it sort of 'feels' right if that makes sense?!

It will also be a total weight loss of 5 and a half stone.

I'm not going to read back to see if this has been explained, but to help people understand how weight control works I will say this:

In order for weight control to be effective, you need to address three things:
1 regular exercise*
2 diet (content and volume)
3 diet (timing)

You can control weight with one or two of the above, but it's not going to be optimal. Simply changing what you eat isn't enough, neither is taking up exercise whilst eating a poor diet at the wrong times.

*regarding exercise intensity and fat mobilisation: Up to date scientific evidence suggests that fat mobilisation occurs at an optimal rate at different intensities in different people (no surprise there) over a fairly broad range. However, exercise professionals will still recommend exercise in an aerobic capacity for weight control in order to address the cardiovascular benefits. An ideal programme of exercise should include aerobic exercise and resistance training, to ensure lean muscle promotion and maintenance of bone density.
It's worth bearing in mind that due to its nature, high intensity exercise is more effective when carried out by those who have already attained a good level of aerobic fitness. There is also a requirement for far more recovery after high intensity training than from moderate training.

In layman's terms, we wouldn't tell a fat man to go and do something which is likely to give him cardiac arrest.

That looks like it was lifted straight from Asker's book. I would've expected something more cutting from you. Getting soft in your old age. I am disappoint.

You don't need regular exercise if you don't eat more than your BMR. What a fun life that must be.

The last visible evidence of the six pack I had three years ago has just about disappeared and I pretty sure my weekly intake of Doombar is the culprit.
Anyway, before I put you all off your breakfast I will be checking in here for motivation, using the my fitness pal app to regulate my calorie intake and weighing in each morning, as well as doubling the length of my commute to burn a bit more. I might even pull the weights out from under the sofa and dust them off.

Wish me luck.

Week one and I have lost a kilo and a half, down to 78.5kg.
All I did was knock the booze on the head apart from Fridays and Saturdays, when I drank wine not ale, and properly regulate what I eat (veggie during the week, meat as a treat on weekends).

But I have just lost my job so the daily exercise that has always been stitched into my day has gone. I will need to find time for a workout while looking for a job and peppering the city with CVs.

You say there's no science to back up the performance diet (then why is it used in formal qualifications?) yet you then say the science is based on elite athletes.
Which is it then?

I was saying that I could not find the science behind the 1.8g : 1kg bodyweight protein rule. For which there is a detailed article on the australian sports website, but they left out any sources explaining where it comes from. Not saying there is not science, just that I do not know where it is!

Down to 111kg as of this morning this makes a total weight loss since starting in earnest of 22kgs.

Only 13kgs left to go until I hit my target of a petite and willowy 98kgs or 15st 5lbs in old money. Ironically in terms of BMI I'll still be in the overweight category but for my height and build and having been 15 and a half stone before I know that it sort of 'feels' right if that makes sense?!

It will also be a total weight loss of 5 and a half stone.

How are you going to keep the weight off J. What's the long term plan?

That is a stupendous effort!

How are you going to keep the weight off J. What's the long term plan?

That is a stupendous effort!

Thanks fella! Phasing back onto more 'normal' food over the next 2 months until I hit target. Then get metabolic rate measured at new weight (I was burning 2990 calories / day at old weight) and make sure I don't stray over that per day unless I'm burning more through exercise (for example).

I've researched it and it does seem sustainable.

I've been averaging 2/3 pastries or cakes a day in Morocco. Feel and look fat again.
Oh well, back to it when back- I guess.

Supposedly a test for global fat scale is here. Sorry if a repost but didn't see it upthread.
http://www.bbc.co.uk/news/health-18770328

It is pretty shameful to discuss protein requirements with out mention of BV, portions size and how excess is converted to glucose, and of course how it works synergistically with carbohydrates in aiding recovery.

Bloody charlatans.

Thanks fella! Phasing back onto more 'normal' food over the next 2 months until I hit target. Then get metabolic rate measured at new weight (I was burning 2990 calories / day at old weight) and make sure I don't stray over that per day unless I'm burning more through exercise (for example).

I've researched it and it does seem sustainable.

How do you measure metabolic rate? I know there's places on the web but not sure how accurate they actually are.

I figure if you can comfortably keep under your rate you'll loose weight and be more happy about it as it won't be a crash diet (limit your losses of muscle mass)

I'm also off the sugar now (bar natural sugar, fruit) because when I've eaten sugary things I'm getting a really bad stomach so this may be a long term choice rather than short term.

Total up all the food you ate this year and subtract all the exercise you did?

Breath for 10 mins into this contraption that measures gas volume and makes the calculation. Sorry I can't be more specific. The web calculators are not ideal or particularly accurate.

Limit muscle loss or negate it by only consuming protein. Sorry don't have time to elaborate but this particular diet is based on medicine / science. Very successful but expensive (there are ways around that to an extent) and hardcore. Called Alizonne.

How do you measure metabolic rate? I know there's places on the web but not sure how accurate they actually are.

I figure if you can comfortably keep under your rate you'll loose weight and be more happy about it as it won't be a crash diet (limit your losses of muscle mass)

I'm also off the sugar now (bar natural sugar, fruit) because when I've eaten sugary things I'm getting a really bad stomach so this may be a long term choice rather than short term.

Supposedly a test for global fat scale is here. Sorry if a repost but didn't see it upthread.
http://www.bbc.co.uk/news/health-18770328

I have seen that and I really don't like where I am on this scale! Will add some of my details to the spreadsheet... there is one in particular I am mightily ashamed of at the moment.

i started a plan called the propane protocol just over a month ago. ive seen massive changes!

www.propanefitness.com

my body fat has dropped massively, ive gained a decent amount of lean muscle as well.

as far as the whole egg debate goes - roughly half of the protein in an egg comes from the yolk, but so does most of the calories. each yolk has about 5 grams of fat in it....

the average egg white has 3.5 grams of protein in it, but only 20 calories. 0

whethers the average egg has 110-120 calories with the yolk.

having a high protein diet is definately a good thing, i aim for 1g of protein per lb of body weight per day.

ive completely cut out all cardio in the gym, and gotten leaner at the same time. result.

^^^^^ zero mention of bioavailability or any mention of the quality of fats found in eggs, especially from grass fed chickens.

Japan has a severe method of fighting the obesity epidemic. http://www.nytimes.com/2008/06/13/world/asia/13fat.html?_r=1&pagewanted=all

Two week holiday in New York eating lovely food followed by 4 days of festival junk and NO weight gain when I got back! Yes! The 113 mile ride to the festival probably helped, but I was still expecting a bit of a gain. I am pleased.

Drinking cider instead of beer - any advantage? or better to cut out all booze?

for me swimming is the best way to lose your fat as it's not sweat like running and also it's exhausted if you do in a set , but not like swim for 50 metre then chill for 10 min , try to do 50x4 4sets then 3 mins rest

Drinking cider instead of beer - any advantage? or better to cut out all booze?

Booze is more calorific than sugar, add to this that beers and ciders all have loads of sugars and carbs in them as well as alcohol...

Wine is a bit better, but vodka or gin with a 0 cal mixer is much better.

What's a 0 cal mixer? Water?