best diet for fat loss?
- 04-02-2008, 12:11 PM
best diet for fat loss?
hey guys I was wondering which would be better for fat loss...a TKD or just a regular split like 40%protein, 30%carbs, and 30%fat or something like that. Im doing the TKD now and seem to be seeing some results but Im going crazy. As long as I keep calories under maintenance, I should see results either way, right? Or is the TKD better? Thanks
- 04-02-2008, 12:12 PM
by the way im on the tkd right now, 180 pounds, eating around 2200 cals a day. if i eat more of a tradtiona diet but keep it at 2200 cals, would the results be the same?
04-02-2008, 12:22 PM
It depends on how you respond to each diet. No one here knows what you should do to loose weight. If you are seeing results on the TKD then keep it up. If you find you can't handle the low carbs than switch to a more conventional approach like you mentioned.
Its all about how your body responds to certain aspects. Find principles that work for you and make an individualized plan. Thats your best course of action.
04-02-2008, 12:24 PM
i am no expert at all, but i am of the opinion that it wouldn't make much difference either way. however, i am gonna assume that with the TKD, your carb intake will be lower/fat intake will be higher than with a traditional diet. i think that a TKD, having said this, will be better for you, as you will only take in carbs when you NEED THEM, which i would imagine be a few in the morning, a few more before/after workouts?
it sounds like the TKD is a bit for you to get used to. it sounds like you become overwhelmed with how many/where to place your carbs in your day. i would say just work to where you don't have to go above 100g on training days, and at the end of the week, up them on an off day and have what i guess is called a 're-feed.'
04-02-2008, 12:47 PM
so im 180 pounds.....so i take 180x15 to get my maintenance right? which is 2700. so how much of a deficit should i be in? 500?
04-02-2008, 02:49 PM
Thats a pretty general rule of thumb to find your calorie needs but you also have to adjust it to account for expenditure through gym and other activities. A deficit of 200-500 is a great place to start.
04-02-2008, 02:59 PM
really the tkd is probably one of the more useful low carb diet schemes, in that you can still get a small amount of carbs every workout. it is easier to loose fat with a lower carb diet for most people, and if you have only been on it a couple weeks it does tend to get easier to manage over time.
Fat gains generally come from insulin related response, which come from carbs.
Getting your body "used" to oxidizing fats for energy by having no carbs but high fat in the diet makes it easier to burn the fat that is already on your body.
What does your tkd look like in terms of 1 day's worth of eating?
04-02-2008, 04:05 PM
well it's not too interesting since im at college and only have access to a limited amount of stuff. in the dining halls, it is really hard to eat to the specifications of a tkd. i have decided that a tkd diet is not right for me at this point in time because it's too hard being at school and everything. so, how does this look for a fat loss diet:
60 grams of fat
150-170 grams of carbs
200 grams of protein
I am 180, and this comes out to 2200 calories. I would eat the majority of my carbs at breakfast and after my workouts. I lift three times a weeks. MON. chest/back TUES. Shoulders/Arms WED. Legs The other days I walk at an incline on the treadmill for about an hour and 80% of my heart rate. So I have a couple questions...
1) Would this yield roughly the same results as the TKD?
2) On my cardio days, should I still consume carbs after my workout, at breakfast, etc.?
04-02-2008, 05:20 PM
you've relegated yourself to failure. it's NOT hard. you CAN do it. tell us the foods in your dining hall that are served on a regular basis. tell us in detail. in addition to your three meals, tell us the 'snacks' or 'mini-meals' as i call them you purchase from your local grocer that you keep in your room. if you do not have these things in your room, plan on getting them.
surely then someone can help you make it work EASILY. and you can then walk around getting cut up looking at all them other college lifters with their uniforms of bloat mockingly. hahahah! i'm on the Anabolic Diet. The snacks I'd have in my room'd be whey, cheese sticks, olive oil to mix with the whey, walnuts, and heavy cream. that's a tentative example.
04-02-2008, 05:35 PM
I didn't say I couldn't do it, I just said that I would rather do a more traditional diet that's all.
04-02-2008, 05:39 PM
It will be a very smart idea to choose a diet (rather a nutritional plan) that you know you won't be suffering through will be able to complete it (low carb/carb cycling certainly isn't for everyone.)
You would be fine doing a more traditional diet man, because in reality at the end of the day it comes down to calorie intake vs calorie expenditure (your in a net deficit you will loose weight.) Set up a diet that consists of the macros you laid out and see how your fat loss comes along. Then you tweak it until you are satisfied with the results.
04-02-2008, 06:08 PM
yeah, a CKD/TKD's main benefit is that it is almost nearly impossible to add more fat while on it (even if cals go over maintenance), and that in general fats tend to add more of a satisfying feel to meals. tuna on dry whole grain bread isnt' too exciting, tuna + cheese over greens is a little better
04-02-2008, 06:28 PM
- age: 22
- weight: 180
- height: 5'10"
- you're a student
- you want to lose weight
some things I think would make it easier for us to help you:
- what's your BF%?
- training experience?
- how much weight have you lost and in how long?
- what are your goals? target (could be weight or BF%) and time frame to achieve you goal
- you're a student, how flexible is your schedule and how much time are you willing to commit?
04-02-2008, 06:36 PM
04-02-2008, 06:41 PM
I prepare a lot for myself...the only times I eat in the dining hall is breakfast, lunch, and dinner. My bf% is around 15, my goal in a couple months is 10%.
04-02-2008, 06:45 PM
i have A LOT of training experience....but last winter I did a bulk that got out of control haha and im still suffering from the effects.... so far I have lost 20 pounds from 2 winters ago without really trying...just been eating a lot cleaner...but now im dead serious about getting ripped....I've never had abs and I'm not going to settle for that so here we are...
04-02-2008, 07:16 PM
04-02-2008, 07:23 PM
yea that's right man. three out of my 7 or 8 times i consume something. I have breakfast, then a meal after that, then lunch, then my pre workout meal, then my post workout meal, then dinner, then i eat two more times before i go to bed. if you're going to insult me keep them to yourself please.
04-02-2008, 07:35 PM
well, rotating back around to the original question, what you really need to do is work out a set of macros you can follow, stick with that for a month, then the next month change to different carb/protein/fat ratios, and follow it for a month, and compare both the fat loss as well as strength gains for the two. Each person's body chem is different, so what may work well for me may not for you
04-02-2008, 08:14 PM
so if i was to do the more traditional method(with carbs) when would i eat them and how much would i eat. for instance, spread throughout the day, just breakfast and post workout, etc...
04-02-2008, 08:24 PM
i have decided to stay on the tkd for awhile longer ....i think haha. im going to add in a lot more cardio and see what happens. i dont think i have been on this diet long enough to change it yet. im not too worried about muscle loss...my arsenal of supplements should help with that.
04-02-2008, 08:55 PM
The best dieting strategy to lose excess 'baggage' is to just eliminate the crap from your diet. Eat wholesome foods.
Get rid of:
1. Refined foods
2. Products with preservatives (some exceptions)
3. Diet $#!+
4. Soda, fruit juices, etc.
5. Breads, short grain rice, pasta, processed cereals
6. Dairy, unless it's organic and keep that to a minimum. To be honest, dairy is full of allergens, hormones (unwanted ones), and preservatives and undergoes a lot of refinement.
7. Don't count protein shakes or MRPs as meals. They're pretty much refined, scientific crap. Take a postworkout shake with a good quality protein powder and lay off the convenient shakes.
Eat more of:
1. Fresh vegetables and fruits
2. Unprocessed grains
3. Lean, quality protein sources (poultry, fish, beef, shellfish)
4. Healthy fats (from unprocessed nuts, fatty fish, flax, seeds)
5. Organic foods whenever the budget permits
Drink more water. Drink lots of fresh water. Stay away from coffee and try yerba mate` tea for an energy boost. Drink green tea or oolong tea for a mild pick-me-upper or an appetite suppressant.
Fuel your body and mind with carbs, protein, and some fats during the early day and then phase out carbs in the mid afternoon and taper off to protein/healthy fat/fiber based meals.
Don't eat 2-3 hours before bed (GH optimization).
Freedom means nothing here.
04-02-2008, 08:57 PM
good luck bro! feel free to PM me any time!
I'll send you the cardio routine I used when I was leaning really well.
04-02-2008, 09:06 PM
Certain rules remain constant. Keep the carbs for earlier on in the day (breakfast until mid afternoon and then phase them out by sticking to a base of lean protein, lots of colorful veggies, and some healthy fats).
Eat in color and eat natural, hearty, wholesome foods. You are what you eat. If you consume lots of unprocessed grains, lean meat, and colorful, fresh vegetables, I can GUARANTEE that you will not be a fat pig.
Eat a diet of convience foods like fastfood or premade powdered crap (typical American lazy-bird), you'll probably be the epitome of modern day mankind: overweight, bloated, amotivated, and full of animosity.
Freedom means nothing here.
04-02-2008, 09:11 PM
Freedom means nothing here.
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