Last week on our blog Roman shared an awesome strategy for building  a super cool push up workout. As Roman explains in the video, there are many ways to judge your food intake when trying to lose fat. Therefore, if you’re carrying around significant fat you can consume fewer calories and still have a pretty decent rate of fat loss without really affecting the metabolic processes responsible for fat loss and muscle gain. On the other hand, if you’re starting out in already (relatively) lean condition and trying to get even leaner, your body is going to necessitate a higher baseline level of incoming energy (calories) simply to maintain your starting muscle mass. Using the above formula to determine your maintenance Caloric intake, simply subtract a modest amount (200-400 Calories) and you can begin to lose fat without sacrificing muscle.
If you have any questions about eating for fat loss or about Roman’s calculator, drop them into the comments and we’ll get John over to give his two cents!
One thing to note — keep in mind that Calories are a measurement of energy, not just nutrition. So, no, I’m not suggesting you eat 15,000 calories at all, especially not per pound of LBM. I’m 177cms tall, my bodyfat is about 22% at the moment and I weigh about 67KG (147lbs).
So it would be (147 x 78%) = 113lbs, x 14 = 1582, minus 400 kcal = about 1180 kcals per day? You are correct- cesqua has more LBM than you, and therefore needs to have a higher caloric intake in order to prevent loss of that muscle. KEEPING your LBM the same, a Good, REASONABLE goal would be 19% body fat–which would bring your total bodyweight to 125. I understand that you’re very active, but I think we can be honest and say that regardless of how active you are, we can agree that maintaining your current level of caloric intake, which led you to be overweight, is not healthy for you.
In your case, I would say that, if you are looking ONLY for PURE FAT LOSS, then starting with 1062 is a good starting point and adjust from there. So, on your training days, aim for about 2500 calories, and on NON-training days, aim for 1900 calories. Warp Speed Fat Loss created by Mike Roussell and Alwyn Cosgrove is a new program that covers a lot of high protein vegetarian diets, effective fat loss diets, and a healthy eating and exercise plan. Warp Speed Fat Loss program developed by Mike Roussell and Alwyn Cosgrove introduces to people a healthy eating and exercise plan, and a lot of workouts to build and protect their muscles. Warp Speed Fat Loss program designed by Mike Roussell and Alwyn Cosgrove introduces to people a healthy eating and exercise plan, high protein vegetarian diets, effective fat loss diets, and a lot of workouts to build and protect their muscles.
To know more information about Warp Speed Fat Loss, get a direct access to the official site. Reach out to the author: contact and available social following information is listed in the top-right of all news releases.
If you have the book just follow the progressive rotational training along with the fat loss diet.
David – I am doing your fatloss circuits and getting great results combined with your fatloss eating plan and for the first time feel that Im not missing out on any food. If you’ve heard any of the above before and still feel unsure when it comes to what to do with all things nutrition and fat loss then you’ve come to the right place!
Along with this, what about low-carbers, Paleo-ers and clean eaters, claiming that food quality is the real driver to body composition, arguing that calories aren’t created equally, and that due to dodgy labelling on food packaging, counting calories is completely redundant, people like me are fighting a losing battle.
So in this beast of a blog post I’ll be showing you exactly why calories do count, and why you should give 2 hoots about them!
The first argument you often get against calorie counting is that a calorie is not always a calorie. A calorie will always be the amount of energy needed to raise the temperature of one gram of water by one degree Celsius. Protein contains 4 calories per gram, carbohydrates contain 4 calories per gram, fat contains 9 calories per gram, and alcohol contains 7 calories per gram.

A 2,500-calorie diet that’s made up of say 40% protein, 40% carbohydrate and 20% fat would NOT have the same effect on body composition as one that was 10% protein, 45% fat and 45% carb. It might be hard to come to terms with, but if you think you’re not eating too many calories, yet you aren’t losing fat, then you’re wrong and likely not supplying your body with enough fuel to trigger that fat loss internal switch. It doesn’t matter if those calories come from grass-fed beef, wild salmon, raw cashews and organic pineapple, you can still get into a calorie surplus, and gain fat through eating clean. Cutting crap from your diet and eating “clean” is all well and good, but what do you do when you reach a plateau and flat line?? I’ll admit, I don’t think the average person with 25+ kilos to shift, eating the average diet of processed crap, high-calorie junk, and loads of booze and sugar-filled drinks would really need to count calories.
By eating more nutrient-dense foods, and getting rid of some of the not so nutrient dense stuff will result in positive change and naturally put them into a calorie deficit.
That “change” isn’t a switch in food sources that’s needed or to go 110% clean– 100 calories from chicken has the same effect as 100 calories from beef, 100 calories from white rice has the same effect as 100 calories from potato – and so on.
If you’re tracking and monitoring your calories, this is easy – you simply reduce your daily intake by say 50-150 per 5-7 days (depending on how much you’re eating currently, your weight, activity levels, how long you’ve been dieting for, and so on.) This reduction will usually come in the form of carbohydrate and fat.
The only sure-fire way to get your calories lower is t switch out some obviously higher-calorie foods for lower ones. This usually results in our clean eater cutting out most or all of their starchy carbs in favour of just green veggies. Sure, this may result in a drop in calorie intake, but it also makes dieting a painful, boring, and miserable experience, and it’s still incredibly hard to monitor the exact number of calories you’re cutting yourself down to. Can we tell exactly spot on how many calories are in every single individual serving of Doritos, tim tams and connoisseur ice cream? The information on the packaging and on MyFitnessPal might say that each 225 gram steak contains 16 grams of fat, 63 grams of protein and 396 calories overall. It doesn’t really matter – on average, you’re still getting an average of 393.5 calories from the steaks. You might go to a restaurant, use their menu information to determine that your meatlovers pizza has 850 calories, when in actual fact, it contains 920.
When I chat with people who have applied to work with me and have me as their coach, I always ask to look over their nutrition over the past few days.
The client will give me a rough outline of their meals, as well as maybe the odd snack here and there. Further questions from me, and we typically unearth a few things they’ve forgotten – the biscuit they had mid-afternoon, half a doughnut that was shared with a colleague, or the leftover peanut butter that they polished off while cooking dinner. All of a sudden, you discover that what appeared to be a solid diet of 3 meals and a snack or two, coming in at 2,000 calories is actually 3 meals, a couple of snacks, a few extras here and there, plus 3 daily doses of liquid calories, and is actually around 2,600. The idea of this blog post was certainly not to say all foods are created equal, or to brain wash you to eat a nutrient-deficient diet just because it puts you in a calorie deficit. Rather, what you need to do is at least be aware of your calorie intake, and preferably track it like I teach all of my clients to do so through using myfitness pal.
You must create enough of a caloric deficit to lose fat, but without overdoing it and sacrificing lean muscle mass.
But you can’t overshoot on calories or you’ll gain fat — or at worst you won’t lose any.
This week he’s back with his number one strategy for figuring out EXACTLY how much to eat for YOUR body if you want to lose fat. Simply put, the more fat you have on your body, the faster you can lose it, and the more of it you can lose without sacrificing LBM (lean body mass). It’s like one of those big decisions you make in life that you are damn grateful for. Kinesthetic researchers have found one common truth in their studies: it is difficult if not impossible to move a body part unless you are first able to feel it.
This program also focuses on developing 4 factors such as strength, transition, burn, and metabolic factor.

The program also reveals to people tricks to shift their carbohydrate intake, which will fuel their fat burning exercises while unleashing their stored body fat.
The program also introduces to people some simple ways for creating healthy meals to lose weight, and a few tips to avoid the biggest mistake they can make with their weight loss training. The site supplies people with tips, ways, programs, methods and e-books about many topics including business, health, entertainment, and lifestyle. Michael Tremba, once severely overweight himself, has studied to distinguish the truth about weight loss, and the shocking mis-information that's taught to us by many "trusted" groups. And as much as I say “calories count” – that 2.5 calorie difference from the data listed won’t make or break your physique and make the sky fall down on your head. However, by the law of averages, next time you go out for food, the actual calorie content of your chosen dish could well be lower than listed because you’re more in the know this time round.
Cheese and nuts can sabotage even the best dieter’s efforts, but for others they’re not a problem.
On our recent BodyweightCoach epic Florida road trip, we connected with our friend and fat loss wizard John Roman. From this perspective alone, cold water dousing will give you an entirely new awareness of your total body and make you able to explore and discover new subtleties in your movement.
And if I’m burning bodyfat as energy, this would equate to losing roughly how much fat in lbs per week? In addition, in this program, people will get intense exercises, and easy ways to combine the nutrient timing with carbohydrate restriction to harness the biochemical changes that happen in their body. In addition, in this program, people will learn how to boost their metabolism by eating certain types of food, and how to extract the fat loss benefits from low carb diets. In addition, in this program, people will find out a specific exercise for melting lower abdominal muscles and inner thigh fat.
Through the techniques that have helped him regain his health, he shares uncommon tools to help anyone else desiring to lose weight to live the life they're meant to. Eating properly means that each individual must experiment to find  what works best for him or her. One of the discussions we had (over a disgustingly indulgent Superbowl feast of chicken wings, pasta, roast beef, and loads of other goodies — and let’s not forget the wide open beer taps) centered around the most effective fat loss strategies that Roman is using right now with his clients. After this program was launched, a lot of customers have used it for learning how to lose inches fast. Furthermore, the program also helps people eat delicious meals five times a day, so they never go too long without eating.
Furthermore, people also discover how to increase their fat loss by over 100% while cutting their workout time in half, how to know exactly what exercises to do, and how to increase their metabolism naturally. If you lose muscle along with the fat, you’re just going to look like a smaller, flabbier version of your current self. If you run away from the challenge of dousing and choose the comfort and warmth of your bed over the conditioning and intentional work of dousing, you are in effect choosing to reinforce weakness and the self-image of yourself as a quitter. If you douse, but race through the activity as something you simply “should” or “must” do but fail to appreciate the practice, then you will likely live most of your life in the identical way, without the mindfulness and joy you deserve. If the weight is not coming off add some aerobic work on your non circuit days and reduce your food intake.
As Jack London wrote, “the purpose of man of to live, not to simply exist.” The way in which you douse will also evidence your body’s natural flinch responses. Currently eating almost all meat, chicken, and fish with a few greens to keep carbs real low so body will burn the extra BF.