anabolic diet confusion

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  1. So...scale weight is the same but the waist is an inch smaller?

    You lost fat and gained muscle.

    Do you look OK? Do you feel OK? Is it just that you're not progressing as fast as you'd like?


  2. Quote Originally Posted by scotty2 View Post
    As I wrote above, may have lost 1 inch. Have to measure again. Still, inch or not, that's some real horsesh1t progress for 7 weeks.
    An inch could mean 5-10 lb's of fat is you're meassuring acurately.

    That means you could be doing close to 1.5 lb's of fat a week which is close to the maximum recommended amount you're supposed to lose.


    In any case you will need to start lowering your calories as you loose weigth to keep seeing results. You need to lower your fats slowly too. If you're 1000 calories below maintenance, then you will loose 2 lb's of a fat a week.
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  3. Quote Originally Posted by CryingEmo View Post
    An inch could mean 5-10 lb's of fat is you're meassuring acurately.

    That means you could be doing close to 1.5 lb's of fat a week which is close to the maximum recommended amount you're supposed to lose.


    In any case you will need to start lowering your calories as you loose weigth to keep seeing results. You need to lower your fats slowly too. If you're 1000 calories below maintenance, then you will loose 2 lb's of a fat a week.
    Thamks, Emo. I lowered cals already without having lost any weight. So, we'll see. 3100 cals is a little low for 290lbs. I'll give it a go.

  4. Quote Originally Posted by CryingEmo View Post
    An inch could mean 5-10 lb's of fat is you're meassuring acurately.

    That means you could be doing close to 1.5 lb's of fat a week which is close to the maximum recommended amount you're supposed to lose.


    In any case you will need to start lowering your calories as you loose weigth to keep seeing results. You need to lower your fats slowly too. If you're 1000 calories below maintenance, then you will loose 2 lb's of a fat a week.
    This is sound advice. Whatever you do don't drop your dietary fat below 40% if you decide to lower fat intake while keeping protein/carbs constant because you will be sacrificing muscle tone which can give a flat look. Remember that fat begats fat, so keeping more fat in your diet is conducive to keeping muscle tone while still lowering overall caloric intake. You must also experiment with the duration of carb up, type of foods eaten during carb up, overall calories eaten during the carb up, as well as ratios of protein/carbs/fat during the carb up to see what works best for you. You must also experiment with the types of protein and fats eaten during the week as certain foods will affect you differently. Keep track when you make changes in your diet and log your measurements every 2 weeks. Don't become obessed with scale weight as this can vary greatly for many reasons, i.e., bloating. You would be better to measure bf levels with calipers, take tape measurements, and record your metablic index every two weeks to see if you are making progress in the right direction.

  5. Botch!!!!!!!!!

    Sorry carry on fella's
    Serious Nutrition Solutions Representative
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  6. Yea true what botch said. My fats been lower than normal, just 10-30gr, and I do look "flater" than usual
    Serious Nutrition Solutions Representative

  7. Quote Originally Posted by scotty2 View Post
    Thamks, Emo. I lowered cals already without having lost any weight. So, we'll see. 3100 cals is a little low for 290lbs. I'll give it a go.
    3100 for 290? I would think you normal maintenance would be closer to 5100. Where did you start out at calorie wise? Could it be he isnt getting enough calories?

  8. Started at 4500. Strength has remained the same. Weight all the way down to 289. I feel that 3100 is too low as well, but wasn't seeing results. 3480 being X 12, I brought it down 300 cals, all from fat. So, I'm eating 345 p, 190 f.

  9. What's your bodyfat?


    You can 'safely' lose 31 calories per pound of fat a day before you start burning LBM for fuel.

    So if you're 25% BF X 290 LB's = 72.5

    72.5 x 31 = 2232

    You can go 2232 below maintenance and still pretty much retain your LBM.

    For all intensive purposes I wouldn't go as low as possible and risk possible LBM, so maybe cut 1500-2000 (max). That yeilds 2000 x 7 = 14000 calories a week which is about 4 solid LB's of fat lost a week with virtuall no LBM lost... you may lose strength but most likely due to lower glycogen when you lift.

    You have to adjust this eventually, and you have to know roughly your true maintenance level based on activity bodyweight, etc.

  10. Quote Originally Posted by CryingEmo View Post
    What's your bodyfat?


    You can 'safely' lose 31 calories per pound of fat a day before you start burning LBM for fuel.

    So if you're 25% BF X 290 LB's = 72.5

    72.5 x 31 = 2232

    You can go 2232 below maintenance and still pretty much retain your LBM.

    For all intensive purposes I wouldn't go as low as possible and risk possible LBM, so maybe cut 1500-2000 (max). That yeilds 2000 x 7 = 14000 calories a week which is about 4 solid LB's of fat lost a week with virtuall no LBM lost... you may lose strength but most likely due to lower glycogen when you lift.

    You have to adjust this eventually, and you have to know roughly your true maintenance level based on activity bodyweight, etc.
    I gauge my BF at closer to 20%. SO, I get the number 1800. If my maintenance is 5220(X18). The number I get is 3400. I ate 3400 for 5 weeks and made little progress, which is when I went down to the current 3150 or so. Only this week did the scale move(2lbs.) If I feel that I'm losing too much strength or weight, I'll bump it up 200 cals/week or so. If you think something different, by all means, share. THank you EMO for the calculations. I'm starting to at least feel a little better that the scale moved. I understand completely it's not about the scale, but like to get a little momentum, unresonable to think my weight's gonna stay the same while my BF continues to decline. Too much to lose to believe that.

  11. The diet can also cause you to get 'backed up' so to speak. So if you increase your fiber intake and get rid of the 'back up,' you may lose another 5 lb's, lol.


    You could always keep your cals around 3400, be more sated, but then do enough cardio to burn the extra 250 cals a day, which would be like a 15-20 min jog or less.

  12. Had a sh1tty refeed last weekend, was in AC and had a bunch of drinks and really not enough to eat. Anyway, seems my strength went up this week as I used the 140lb dumbells for incline, and went to the 125 dumbells for arnold presses. Was a little discouraged by the scale again as it read 290. This morning, however, I took another waist measurement and it read I was down 2". I see it, down 2", just having trouble believing strength going up, waist going down and scale not moving. Now I'm baffled for good reasons, it appears.

  13. Quote Originally Posted by scotty2 View Post
    Had a sh1tty refeed last weekend, was in AC and had a bunch of drinks and really not enough to eat. Anyway, seems my strength went up this week as I used the 140lb dumbells for incline, and went to the 125 dumbells for arnold presses. Was a little discouraged by the scale again as it read 290. This morning, however, I took another waist measurement and it read I was down 2". I see it, down 2", just having trouble believing strength going up, waist going down and scale not moving. Now I'm baffled for good reasons, it appears.
    Brosif in 10 weeks I lost about 3.5" off my waist and minimal size everywhere else. Strength dropped a tad at the beginning and then started coming back up twords the end. Endurance however was terrible.
    Serious Nutrition Solutions Representative

  14. Quote Originally Posted by scotty2 View Post
    Had a sh1tty refeed last weekend, was in AC and had a bunch of drinks and really not enough to eat. Anyway, seems my strength went up this week as I used the 140lb dumbells for incline, and went to the 125 dumbells for arnold presses. Was a little discouraged by the scale again as it read 290. This morning, however, I took another waist measurement and it read I was down 2". I see it, down 2", just having trouble believing strength going up, waist going down and scale not moving. Now I'm baffled for good reasons, it appears.
    Your strength is rediculous. 125 lb dumbells for arnold presses? Wtf? lol

  15. Quote Originally Posted by CryingEmo View Post
    Your strength is rediculous. 125 lb dumbells for arnold presses? Wtf? lol
    ^^^^Holy Jeebus...I shoulder press the 85lb DBs and the old guys at the gym look at me like im freaking nuts!!! My gym doesnt even have 125lb DBs

  16. Quote Originally Posted by JDF View Post
    ^^^^Holy Jeebus...I shoulder press the 85lb DBs and the old guys at the gym look at me like im freaking nuts!!! My gym doesnt even have 125lb DBs

    And arnold press is harder than a shoulder press IMO, so you'd probably do 10-15 less with an arnold press.

  17. Lol.. Imagine 125lb arnold presses??? If I could do those Id have a nelly body!!

  18. Quote Originally Posted by Wolfenstein View Post
    Lol.. Imagine 125lb arnold presses??? If I could do those Id have a nelly body!!
    One can dream....

  19. I hear ya about the endurance. I feel like vomiting after those arnolds and especially any leg work. End up taking about 4 minutes between sets on those exercises.(I know it's too long..no choice)

  20. Quote Originally Posted by CryingEmo View Post
    One can dream....
    HAHAHA.. Funniest **** ive heard all week

  21. Quote Originally Posted by scotty2 View Post
    Had a sh1tty refeed last weekend, was in AC and had a bunch of drinks and really not enough to eat. Anyway, seems my strength went up this week as I used the 140lb dumbells for incline, and went to the 125 dumbells for arnold presses. Was a little discouraged by the scale again as it read 290. This morning, however, I took another waist measurement and it read I was down 2". I see it, down 2", just having trouble believing strength going up, waist going down and scale not moving. Now I'm baffled for good reasons, it appears.
    Thats great to hear man! You are an animal. I see guys at my gym hitting the 140's on incline and I sit there and get all excited when I get 95's for a set of 5, lol. Keep it up bro the diet seems to be paying off for you.

  22. Scale read about 287.5 this morning. Slow going, but, at least strength not decreasing. Considering going down to 2900 cals next week. I know it sounds WAYYYY to low, but 3100 for the last 2 weeks hasn't made a great impact. Anyone have an opinion, I'm all ears. A little clarification on the arnold presses. It is not a textbook arnold, as I don't start with the DBs in front of me. My palms face me but I only bring the DBs to about the top of the pec off to the side, so, I cheat a touch, close enough

  23. Update: end of week 14. I'm baffled once again. Brought my calories all the way down to 2800-2900. Cardio up to 5x/week.(all elliptical, 45 minutes/session, burn roughly 500 cals/session) Neither the scale nor the tape has moved in almost 2 weeks. What gives? If I get no suggestions, I'm taking the cals down to 2700.

  24. Um, I'd cut the cals. I diet on way lower than that.

  25. He's probably lowering the cals too slow and allowing his metabolsim to adjust.


    I'd have a 2 day refeed, then cut cals to 2000. Then lets she what happens in a week. Remeber to weigh yourself on the same day, same time of day, etc.
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