Easy to follow/understand guide to losing fat
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
Must be combined with weightlifting. You don't need to look like the dudes in the article.
Must be combined with weightlifting. You don't need to look like the dudes in the article.
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3000 calories required for maintenance
2400 calories per day for 1.5 lbs/wk
- 259g protein (1036 cal): 43%
- 61g fat (552 cal): 23%
- 203g carbs (812 cal): 33%
Re-feed day:
1. Refeed on most grueling day
2. Keep fats as low as possible.
3. Reduce protein to grams=BW.
4. No fructose
5. Increase carbs by 50%
Carb timing:
15% at breakfast (30g)
35% 2 hours before workout (70g)
20% during workout (40g)
25% post-workout (50g)
Breakfast (9:00AM): 36g carbs/24g fat/29.5g protein
4 eggs + banana
Lunch (12:00PM): 7.2g carbs/12.35g fat/48.9g protein
3 oz carrots
6 oz chicken
Post-lunch (3:00PM): 7.2g carbs/12.35g fat/48.9g protein
3 oz carrots
6 oz chicken
After work (7:00PM): 55g carbs/2.4g fat/47.5g protein
2 cups milk
1 scoop protein powder
1/2 cup oatmeal
Mid-workout: 52.3g carbs/2.4g fat/41g protein
2 cups milk
1 scoop protein powder
24g maltodextrin
Post-workout: 46g carbs/7.5g fat/33g protein
250g cottage cheese
6 oz sweet potato
Currently, my weekly schedule is like this:
Wake up: 9AM
Breakfast: 9:45AM
Work: 10am to 4:30PM
Lunch: 12:30PM
Gym: 4:30PM to 7PM
Home: 7PM to 1AM
Dinner: 8:30PM
At the gym, my routine is as follows:
MWF: run 2 miles warmup, Full body workout (core, arms, legs, lower back, chest, abs)
TTh: Cardio - Run 3-4 miles
Switching my diet to a five "meal" day won't be too difficult with my schedule. However, I've never been one to do any kind of protien powder or supplements. I haven't yet finished reading the full article you linked, but I have yet to see any major note of powders or supplements.
Are supplements something I should be doing on this diet, Or can I reduce perfectly fine without it? I'm not too concerned with the muscle build, I just want to cut bodyfat.
Notice what isn't contributing?
Weight lifting is an anaerobic process, which means it rarely--if ever--consumes anything more than muscle glycogen and some creatine byproducts for energy. It also does not burn hundreds of calories per hour.
What weightlifting <i>does</i> do is reduce body fat percentage by raising lean mass volume, and protect muscles from being metabolized for energy during cardio and a reduced-calorie diet.
Case in point, a person who tries to diet/cardio and never lift weights will never look especially "fit," because their muscle mass was reduced at roughly the same rate as their total body fat. The end result is someone who has maintained roughly the same body fat percentage, despite being many pounds lighter. We call this "skinny fat."
Also, I wonder what my body fat percentage is. I bet it's more than 22%, but I'm also pretty sure that my "lean mass volume" is higher than normal. Somewhere hidden in this 300 pound body is a sizzling stud. Gotta find that guy, and bring him back.
Interestingly enough, the higher the body fat percentage, the more accurate the BMI becomes. For example, people with very lean/muscular bodies don't rate very well on the BMI scale, but people with low lean body mass rate fairly accurately. But I digress.
The only true measure of health is your body fat percentage.
ftfy
It's shortcomings are well known, doctors/dieticians will recognise when it's not appropriate or greater precision is required and do a skinfold/use a hydrostatic balance/etc.
That said, it's acceptably accurate for almost everyone as your exact body composition isn't all that significant. BMI (possibly supported with a waist circumferance or waist to hip/height ratio) is only one factor in calculating cardiovascular risk.
Some insurance companies that provide a discount if you are healthy, require you to get a physical, where they check your BMI, etc. and test your blood to see if you are a smoker. The insurance company will only accept the doctor to record the BMI number, and won't use a body caliper instead, to check % body fat. Completely ridiculous... but I guess that's where they get you. Oh, and if you are considered "overweight" according to the BMI, you have to get a pedometer or sign up for Weight Watchers.
If only all doctors and insurance companies looked at % body fat instead of BMI...
So, it's crap?
Take glucometers as an example, I've run several against lab assays and none have ever been 'right' but they have all been accurate to an acceptable degree and when a simple test/measurement gives results good enough for the majority of cases it gets used.
Yes if used in an inappropriate case you will get inappropriate results but that happens with practically everything.