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There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal). People with a higher percent of body fat will lose more fat and retain more muscle with a significant calorie deficit. People with a lower percent of body fat will lose more muscle and retain more fat with a significant calorie deficit. Here’s a little bit of historical science behind the accepted caloric value of protein, carb, and fat in the diet. Low carb diets facilitate the loss of glycogen stores and associated water, which can be as great as 4.4 pounds. Because the Rubner and Atwater factors used to calculate metabolizable energy are not exact, the standard macronutrient values are not perfect, and small errors can occur. In general, high glycemic carbs create a large, temporary rise in blood sugar (glucose) because they are quickly digested. Highly processed foods that contain refined sugars (cookies, crackers and corn syrup) usually have a higher glycemic level. Other factors affecting the glycemic level is whether the food is liquid or solid, raw or cooked, and the amount of fiber it contains.
The more grams of carbohydrate consumed the higher the glycemic response because there is an increased glycemic load.
A good starting point for calculating your maintenance intake is to multiply your bodyweight in pounds by 14-15.
AND I’m going to be real annoying aka noobie, does it actually matter if I’m taking protein shakes and etc after my workouts? OHHHH and, is it really for real you burn more body fat working out in the morning, aka empty stomach?! 1) Losing weight is as simple as burning 3500 calories, are you sure you’re tracking your intake accurately? Lowering your calories is definitely taboo despite the fact that it’s the only real way to lose weight. For years, dieters have berated themselves for every bite of bread or pasta that has passed their lips. Actress Jennifer Aniston is known to favour low-carb diets - but is there a better way to lose weight? The views expressed in the contents above are those of our users and do not necessarily reflect the views of MailOnline. The statistics all point towards the same conclusion: we have a global outbreak of fuckarounditis.
Despite an alarming increase of fuckarounditis in recent years, prevalance may vary greatly depending on location. Human nature and the so-called "laziness", "magic bullet" and "complacency" genes plays a permissive role for allowing the disease to take hold. The onset of symptoms typically occurs in young adulthood and may go undiagnosed for a lifetime. I have been trying to cure people of fuckarounditis since the late 90's, starting from the day I was first cleansed from it myself. Some of it is bullshit wrapped up in a fancy paper with scientific terms, elaborate detail, promising cutting edge strategies based on the latest research. Yes, if anything has surprised me so far in my work, it's the complete disassociation between IQ and "exercise intelligence" (essentially common sense and knowledge in regards to training fundamentals).
However, in contrast to training-related fuckarounditis, rates of diet-related fuckarounditis have remained fairly stable. The afflicted are everywhere; the Shape Magazine-reading receptionist who greets you at the gym, the 135-lb skinny-fat PT who tells you that deadlifts are off limits, the bandana wearing bro in the cable-cross machine and the guy with entire day devoted to "abs". For someone interested in aesthetics, which I assume most my readers are, relative strength is the single best measure of progress and the quality of your physique. The progress towards the intermediate strength goals should be fairly linear, meaning that there should be no plateaus that cannot be solved in an uncomplicated manner. Under the exact same conditions, all of the following goals should be reached within ten years. The highly advanced strength goals falls in line with what could be considered the pinnacle of physique and strength development for most average and natural trainers. You should at all times be aware of the best performance in a few key lifts, your body weight and the conditions under which those sets were performed.
When I recently evaluated client and American poker pro Phil Galfond's progress after his first month on my training routine, I was pleased to see his bench jump from his old personal best of 225 lbs x 4 to 225 lbs x 8 - and he's dieting. The only thing that should be changing from week to week is the load on the bar or the reps with the same load you used last time.
However, the tediousness will soon be replaced by the much stronger joy you get from seeing your lifts go up on a weekly basis. Mixing together too much shit and being methodical about the process was one of the fuckarounditis symptoms that plagued social media expert Julien Smith, co-author of Trust Agents, before I set him straight. There many good progression models but I will recommend two common models that I use depending on the situation. When you can complete 3 sets of 5 reps with 200 lbs, resting 5 minutes between each set, increase the weight next session. For experienced trainers, I recommend the double progression model of reverse pyramid training. When the highest number in the interval (6-8) is reached ("8" in this case), increase the weight by 2.5% or 5 lbs the next session. So, bubble-wrap your weight scale and put it in the basement or attic and focus on your body composition: the fat to muscle ratio. This is why attention must be paid to the correct calorie deficit based on your existing percentage of fat and your activity level. That is, no matter what source it is from, one calorie is the energy required to increase the temperature of one kilogram of water by one degree Celsius. After all, 15 grams of fat has 135 calories and 15 grams of carbs has only 60, so to help shed the pounds, back off on the fat intake. However, neither macronutrient-specific differences in the availability of food energy nor changes in energy output could explain these differences in weight loss.If a calorie is a calorie, then what other factors could account for the differences in weight loss between the two diets? The substitution of one macronutrient for another has been shown in some studies to be statistically significant regarding the effect on the expenditure half of the energy balance equation, especially in high-protein diets.
Consuming a high glycemic food within 45 minutes after exercise elevates plasma glucose concentrations and facilitates muscle glycogen replenishment.
If you’re experiencing a plateau it may be time for a refeed where you eat at your maintenance calories for about 1 week, or you could also try adding in one 24 hour fast to see if that helps since you could simply be holding a lot of water. Lifting weights or doing some type of bodyweight resistance training is a must if you want to tone up.
Mainly because it involves people lowering their caloric intake and for some reason that’s taboo.
It has been proposed that the roots of the disease stems from misinformation and counterproductive training advice found in popular media ("fitness magazines") and information hubs on the Internet. Ever since I recognized the disease, I have acknowledged it as a serious threat to physique development and mental well-being. I found that I enjoyed strength training, so I started to take an increasing interest in the topic.


This makes it easier to swallow for intellectuals and those seeking a quick fix; two different groups, both equally susceptible to bullshittery and easy prey for scam artists. I have many clients from academic circles, many clients that are very successful financially and in their each respective field, but some were complete idiots with regards to their training before they came to me. There are right and wrong ways to do things, not "it depends", not alternative theories based on new science that we need to investigate or try. All of them suffer to varying degrees of the debilitating disorder known as fuckarounditis.
In others, the disease has reached a severe state, which dramatically interferes with their progress and usually stalls it completely. Ultimately, it boils down to your results and whether your progress is reasonable relative to the time you put in. After all, there needs to be some overarching and objective way of judging whether you are afflicted or not.
Before seeing a picture of a client, I can easily get a very good idea of his or hers body composition by simply knowing three stats: weight, height and strength. By "consistent" training I do not mean never missing a training day, nor do I consider taking 2-3 months off from training consistent. If you've met them, you've received a reasonable return on the time you've invested in your training and it's safe to say that you do not suffer from fuckarounditis - even if you have some of the symptoms, remember that it's not fucking around if what you're doing is working for you. I've had clients that spent 10-15 years working out with little or nothing to show for it and some made very basic mistakes that could have been fixed at an early stage. If you recognize yourself in any of these, and have not met the strength standards recently discussed, you must immediately cease the behavior and implement the necessary changes. I can't even imagine where people get their motivation from if they don't keep track and just choose weights at random based on whatever feels good that day. Not tracking progress, be that in some key movements like chins, bench press, etc, or benchmark CrossFit-sessions (which I use regularly for CF clients).
The training load starts at your 7-8RM, which means that you do not go to failure initially. This is what built most of my physique and it's also by far the most common approach I use with clients.
If you possess a significant amount of body fat, you can probably get away with a larger deficit in the early stages. Because the energy expenditure is minimal, however, it may account for less than one-third of the differences in the weight losses reported between high-protein or low-carb diets and high-carb or low-fat diets. But because glucagon is still in short supply, the body does not tap into its fat supply for energy. Post-exercise insulin secretion increases protein synthesis by increasing amino acid uptake in the muscles. My advice would be to consult a registered dietician or a nutrition specialist for specific diet recommendations based on your fat loss goals. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri. I want to tone up and so back to the stupid question, protein drinks and those shit really matter??
It is therefore with shock and horror I have watched an increasing number of people fall victim to the disease and the dubious training practices it inspires. I started to explore and I eventually came across an excellent resource that set the tone for my entire approach and attitude.
Sure enough, there's diet-related fuckarounditis; people who live in the fear of insulin faeries, avoid carbs like the plague for a few days and then binge the hell out of a few boxes of cereal, and never manage to get lean, for example.
On the whole, I might even venture to say that people have been getting a bit smarter with regards to nutrition. They are too busy emulating the latest bodybuilding pro, doing the Biceps Blaster routine, or rolling around on a Swiss Ball somewhere. Relative strength is therefore the parameter that will be used to determine reasonable rates of progress, which will then tell you whether you might be suffering of  fuckarounditis or not.
But as fuckarounditis took root, they seemed to only have succumbed deeper, eventually losing that last shred of training sense. Everything else stays the same; the movements and the order you did them in, the sets and the rest periods in between sets. Some people get decent results from CrossFit and the like, but it spells death for hardgainers like yourself. Training whatever feels good for the moment is one of the worst ways possible to make progress, not to mention serious progress.
The type of protein, carb, and fat must be considered as well as how the body processes them. Insulin also enhances blood flow into muscle, thus facilitating the removal of lactate and carbon dioxide.
Even if your goal is to gain weight (muscle), there are certain dos and don’ts the dietician can address. The resource was the book Beyond Brawn by Stuart McRobert, and it taught me the value of working hard at the right things. Unfortunately, these fundamental training principles are lost to many, and stumbling over them is like finding a needle in a haystack. It's such a fucking waste of time that I was completely horrified of how you approached it all. Many myths just happened to be connected to intermittent fasting (meal frequency, breakfast skipping, etc.). Their forthcoming meals restore glycogen (especially if high glycemic) and the cycle keeps repeating. Finally, that which we perceive as a good and informed choice is often the complete opposite, usually the result of whatever fad routine is trendy at the moment. The single act of writing it down is more important than you think, whether you keep those data points in a notebook, on your computer or on Post-It notes like me.
Sometimes we do a little bit of everything - "can't be bad trying to be 'well-rounded' now, can it?" we foolishly argue. I am not a Registered Dietician so I cannot offer you specific advice on what you should be consuming. While these dietary myths run rampant in the bodybuilding and fitness community, you'll find that many are being endlessly propagated in the mainstream as well.Upon closer scrutiny, the great majority lack scientific basis. They are born out out of half-truths, faulty conclusions drawn from poorly conducted studies or created when a study gets cited out of context.Sometimes, what's claimed is even in exact opposition to what really occurs at a physiological level.
Yet, if you look at how inefficiently the body converts ethanol to fat, you'll find that it's completely backwards. Also note how the proposed negative effect of alcohol on muscle growth doesn't even exist in the scientific literature.You'll see similar examples in this article.
The fact that bodybuilders and fitness celebrities keep propagating these myths doesn't help either. Unfortunately, bodybuilders and fitness celebrities might just be one of the last people on earth you should listen to if you want objective and accurate opinions in nutrition.2. For example, the supplement industry benefits greatly from people believing that frequent feedings provide a metabolic advantage. The cereal and grain industry benefits by preaching about the virtues of breakfast for weight control, health and fat loss.


There's no commercial incentive in telling people that they would do just fine with three squares a day.3.
Few people have the knowledge or interest needed to interpret the scientific evidence and draw their own conclusions. In order to do this you would need an academic background that included critical examination of studies and study methodology as part of the learning process.However, an academic background, or an extensive education in nutrition or physiology, seems to correlate very poorly with truthfulness and objectivity in the field of dietetics in my experience. The advice and claims I have seen made by many RDs (Registered Dietitians) has been so shamelessly wrong that I put little stock in anything they have to say. The same goes for many "diet gurus" and so-called health experts with a solid list of academic credentials.That people who should know better keep repeating the same myths is somewhat puzzling and strange. Or maybe they're afraid that their credibility would be questioned if they change the advice they have been giving for years. Back to the topic.The top ten fasting myths debunkedThe dietary recommendations and advice given in mainstream media and most fora will have you believe that fasting is a hazardous practice.
On top of wrecking your metabolism, you should expect ravenous hunger, fat gain, muscle loss, and severe mental impairment.
Or so you are told.Needless to say, people who are introduced to Leangains and the intermittent fasting diet concept have many fears that will make them think twice before embracing it. We've all been there.I've listed the ten most common fasting and diet myths that exist to make people resistant to intermittent fasting. I've explained why they're wrong and linked out to references and other resources for those who would like to read a more detailed review of the issues. I've also listed their origins, or what I believe to be their origins.I've dealt with each myth many times before on this site but it would be good to have everything in one place.
Even if you've been following me for a while, you'll find some new information here I haven't discussed in the past. The amount of energy expended is directly proportional to the amount of calories and nutrients consumed in the meal.Let's assume that we are measuring TEF during 24 hours in a diet of 2700 kcal with 40% protein, 40% carbohydrate and 20% fat. Example "A" would yield a larger and long lasting boost in metabolic rate that would gradually taper off until the next meal came around; TEF would show a "peak and valley"-pattern. For a summary of the above cited study, read this research review by Lyle McDonald.Earlier this year, a new study was published on the topic.
As expected, no differences were found between a lower (3 meals) and higher meal (6 meals) frequency.
This study garnered some attention in the mass media and it was nice to see the meal frequency myth being debunked in The New York Times.OriginSeeing how conclusive and clear research is on the topic of meal frequency, you might wonder why it is that some people, quite often RDs in fact, keep repeating the myth of "stoking the metabolic fire" by eating small meals on a frequent basis.
After all, they're technically right to say you keep your metabolism humming along by eating frequently. They just missed that critical part where it was explained that TEF is proportional to the calories consumed in each meal.Another guess is that they base the advice on some epidemiological studies that found an inverse correlation between high meal frequency and body weight in the population.
What that means is that researchers may look at the dietary pattern of thousands individuals and find that those who eat more frequently tend to weigh less than those who eat less frequently. It's important to point out that these studies are uncontrolled in terms of calorie intake and are done on Average Joes (i.e. Just because there's a connection between low meal frequencies and higher body weights, doesn't mean that low meal frequencies cause weight gain. They tend to be less concerned with health and diet than those who eat more frequently.* Another feasible explanation for the association between low meal frequencies and higher body weight is that meal skipping is often used as a weight loss strategy. However, the single meal was now split into five smaller meals, which were consumed every hour leading up to the ad libitum meal.The results showed that subjects undergoing "A" ate 27% more calories when given the ad libitum meal.
However, upon closer scrutiny it's clear how little real world application those results have. The macrocomposition of the pre-load was 70% carbs, 15% fat and 15% protein; given as pasta, ice cream and orange juice. Who sits around nibbling on pasta and ice cream, sipping orange juice, every hour leading up to a regular meal?The latest research, performed under conditions that more closely resemble a real-world scenario, shows the opposite result. In this study, three high-protein meals lead to greater fullness and appetite control when compared to six high-protein meals. However, absolute statements claiming smaller meals are superior for hunger and appetite control are untrue and are based on studies using methods that greatly differed from real-world meal patterns.
Current research with a normal meal pattern and protein intakes that are closer to what can be seen in a typical non-retarded diet, suggests superior appetite control when eating fewer and larger meals.Origin This myth might have originated from the limited data from studies on meal frequencies and appetite control. Contrary to what many people seem to believe, blood sugar is extremely well-regulated and maintained within a tight range in healthy people. It does not swing wildly up and down like a chimpanzee on meth and it doesn't plummet from going a few hours without food. Or a week without food for that matter.People seem to believe they will suffer severe hunger and mental impairment from not eating every so often. Given that regular periods of fasting, even famine, was a natural part of our past, do you think we'd be here today if we were unable to function when obtaining food was most critical?
I have seen healthy young males, bodybuilders nonetheless, complain of lethargy and mental haze if they didn't get to eat for a few hours.
If you were to fast for 23 hrs and then go for a 90 min run at 70-75% VO2max, your blood sugar after the run would be identical to the same run performed in the fed state. It would take no less than three days or 84 hours of fasting to reach blood sugar levels low enough to affect your mental state; and this is temporary, as your brain adapts to the use of ketones. During 48 hours of fasting, or severe calorie deprivation, blood sugar is maintained within a normal range no measure of cognitive performance is negatively affected.For more on blood sugar, read my review of Eat Stop Eat Expanded Edition, which includes a relevant excerpt.
Also, keep in mind that the above cited studies are all performed under conditions that are much more extreme than the fasting protocol I, or Brad Pilon, recommends.What about blood sugar and hunger?
Blood sugar is one of many short-term feedback mechanisms used to regulate hunger and the notion which exists to say that low blood sugar may cause hunger is correct.
This is subject to numerous confounders, such as your habitual diet, energy intake and genetics. Most importantly perhaps, it's subject to entrained meal patterns, regulated by ghrelin and other metabolic hormones. This is relevant for those who fear blood sugar issues and hunger from regular periods of fasting, as it serves to explain why people can easily adapt to regular periods of fasting without negative effects.Origin Not sure how people came to believe that skipping a meal would dumb them down. There's no need to eat regularly to "maintain" blood sugar as it maintains itself just fine and adapts to whatever meal pattern you choose.4. Lowering metabolic rate during starvation allowed us to live longer, increasing the possibility that we might come across something to eat. The belief that meal skipping or short-term fasting causes "starvation mode" is so completely ridiculous and absurd that it makes me want to jump out the window.Looking at the numerous studies I've read, the earliest evidence for lowered metabolic rate in response to fasting occurred after 60 hours (-8% in resting metabolic rate).
Other studies show metabolic rate is not impacted until 72-96 hours have passed (George Cahill has contributed a lot on this topic).Seemingly paradoxical, metabolic rate is actually increased in short-term fasting. For some concrete numbers, studies have shown an increase of 3.6% - 10% after 36-48 hours (Mansell PI, et al, and Zauner C, et al). Desirable traits that encouraged us to seek for food, or for the hunter to kill his prey, increasing survival. At some point, after several days of no eating, this benefit would confer no benefit to survival and probably would have done more harm than good; instead, an adaptation that favored conservation of energy turned out to be advantageous.



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