"""""Help, diet based on Rambo/Swole based diet"""""

[abstrack]

If I am not mistaken, You need more fats and less carbs or at least restict your carbs to PWO1&2 and may be some before your work out in meal 3. You're blunting lyposis for the most part from what i can gather.

[Giantz11]

If I am not mistaken, You need more fats and less carbs or at least restict your carbs to PWO1&2 and may be some before your work out in meal 3. You're blunting lyposis for the most part from what i can gather.

If you add aditional fats during the day to compensate for no carbs being present these ingested fats will be used for energy so Lypolysis doesn't play much of a role.

[abstrack]

If you add aditional fats during the day to compensate for no carbs being present these ingested fats will be used for energy so Lypolysis doesn't play much of a role.

Why would Lyposis play a role during any part of the day if he was ingesting carbs. He would just use carbs for energy expidenture. If following the basic setup the sticky diet posted it is based on high fats and carbs are only to be ingested after your work out. PWO 1&2

A slight bit of carbs is acceptable prior to weight training such as some fruit is fine.

What I have always done up to this present time is keep my fats high and carbs restricted to POW 1 & 2 and I can obtain close to single digit in BF% by applying this method.

[*Narkissos*]

What I have always done up to this present time is keep my fats high and carbs restricted to POW 1 & 2 and I can obtain close to single digit in BF% by applying this method.

ditto.

I usually spread my daily allotment of carbs over meal 1(post night-time fast...)...and PWO1; PWO 2...with the majority being ingested during PWO.

These are the three times of day when i feel carbs will be best assimilated/efficiently utilised...

If i'm working within a specific time range: i.e. i need to be inshape on a specific date...I spread my allotment over the PWO 1; PWO 2 meals...ingesting pro/fat over the other meals.

If the above-mentioned diet is cleaner than what you currently eat..you'll tighten up.

But after a couple weeks IMO fat-loss'll stagnate.

At that point you may want to adjust the macros

I want to reiterate this.

IMO...cleaning up the diet is enough to precipitate fat-loss. I think one should get more 'technical' when fat-loss stagnates. It'll take a tad longer, but more lean muscle will be preserved than in a conventional 8-12 week cutting diet.

Break it down into phases.

Phase 1: clean up diet.

Phase 2: adjust calories to LBM... (using: 12 kcal/lb LBM: 1 gr or pro per lb LBM... 1 gr of carb per lb LBM..and the other calories allotted to fat)

Phase 3: re-adjust Macros... lowering carbs, and re-allotting those carb-calories to protein/ fat.

Whatever you do... don't drop your calories too low...that'll be counterproductive.

[Giantz11]

Why would Lyposis play a role during any part of the day if he was ingesting carbs. He would just use carbs for energy expidenture. If following the basic setup the sticky diet posted it is based on high fats and carbs are only to be ingested after your work out. PWO 1&2

A slight bit of carbs is acceptable prior to weight training such as some fruit is fine.

What I have always done up to this present time is keep my fats high and carbs restricted to POW 1 & 2 and I can obtain close to single digit in BF% by applying this method.

Well for one glycogen stores in the morning are always just about empty (liver/muscle) and continue to turn over at a rate of about every 2-3 hours during the day. So yes some carbs will be used as energy but they will also be used to fill lose glycogen both muscle and liver. And if you are not eating carbs during teh day you are eating fats. So yes there will be addional FFA oxidation but you are ingeting more to compensate for lack of carbs. So don't think that yourbody will use stored body fat as energy when there are FFA's circulating in the bloos stream from what you just ate. On top of certain fat such as Sat. meat fats can circulate up to 9 hours in the blood stream. Not to mention you also are risking gluconeogenesis and the deanimation of aminos when your brain and other such organs call for glucose. This is never a desired situation. I'm not saying you method is wrong because it works thats for sure. I'm just saying carbs aren't the enemy and they have many benefial functions such as, keeping muscle glycogen high during dieting, suppressing protein breakdown, and keeping you in the fed state by keeping glycogen as high as possible, whihc overtime will help with circulating Leptin levels. And as you know Leptin controls everything.

[abstrack]

Well for one glycogen stores in the morning are always just about empty (liver/muscle) and continue to turn over at a rate of about every 2-3 hours during the day. So yes some carbs will be used as energy but they will also be used to fill lose glycogen both muscle and liver. And if you are not eating carbs during teh day you are eating fats. So yes there will be addional FFA oxidation but you are ingeting more to compensate for lack of carbs. So don't think that yourbody will use stored body fat as energy when there are FFA's circulating in the bloos stream from what you just ate. On top of certain fat such as Sat. meat fats can circulate up to 9 hours in the blood stream. Not to mention you also are risking gluconeogenesis and the deanimation of aminos when your brain and other such organs call for glucose. This is never a desired situation. I'm not saying you method is wrong because it works thats for sure. I'm just saying carbs aren't the enemy and they have many benefial functions such as, keeping muscle glycogen high during dieting, suppressing protein breakdown, and keeping you in the fed state by keeping glycogen as high as possible, whihc overtime will help with circulating Leptin levels. And as you know Leptin controls everything.

Who ever said carbs were the enemy? I have plenty of carbs but I restict them to PWO1 and 2 where they are most critically needed and as I need to I reduce them drop more bodyfat.

Basicly with out beating a dead horse. You have to give you body fat to loose fat. I never "never" have lost any muscle and for the most part I retain or gain some LBM while dieting. If you are not going to give your body fat it will never let go of the fat it stores. So even if the diet is based with a high ingestion of EFA's, it will still be trained to use its own fat stores to burn fat and gluconeogenesis is not even an issue. Matter of fact, gluconeogenesis is the last resort your body will adhere to because of the process it has to go through.

[Giantz11]

Who ever said carbs were the enemy? I have plenty of carbs but I restict them to PWO1 and 2 where they are most critically needed and as I need to I reduce them drop more bodyfat.

Basicly with out beating a dead horse. You have to give you body fat to loose fat. I never "never" have lost any muscle and for the most part I retain or gain some LBM while dieting. If you are not going to give your body fat it will never let go of the fat it stores. So even if the diet is based with a high ingestion of EFA's, it will still be trained to use its own fat stores to burn fat and gluconeogenesis is not even an issue. Matter of fact, gluconeogenesis is the last resort your body will adhere to because of the process it has to go through.

Thats simply not true. You restrict carbs and you drop blood sugar real low. Your body needs glucose to function and it will get it any way it can. Glycogen stores are depleted, so glucagon is realsed in responce to low insulin levels and that means cortisol rises too. You are going to be using ingested amino's for fuel as well. And the statement that you need dietary fat to lose fat is difficult to prove. Saturated fats can circulate in the blood stream for up to 9 hours. While these fats are present you are NOT going to be using stored body fat, not while you are eating fats to compensate for carbs. Carbohydrates and protien are associted with high levels of satiety as well as thermogenesis. On top of the fact that proteins and carbs are much harder to convert to body fat then dietary fat. If you are in a caloric deficit where do you think the energy needed is going to come from??? Regardless of dietary fat consumption it will come from somewhere., adipose tissue provided you are doing something (i.e. exercise) to influence nutrient partitioning.

[almostgone]

A slight bit of carbs is acceptable prior to weight training such as some fruit is fine.
What I have always done up to this present time is keep my fats high and carbs restricted to POW 1 & 2 and I can obtain close to single digit in BF% by applying this method.

..I generally follow the same guidelines....