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About calories/carbs etc. – how many cals do you take in daily? Earlier this thread 11-12 cals per lb. bodyweight was given as an example for fatloss. What would you recommend, a similar number or something different?
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I don't ever look at things that myopic. There is absolutely nothing set in stone. And I hate to see "rules".
Fat loss = The Law of Addition and Subtraction.
How do you follow the Law?
1) Write down exactly what you have been doing training wise and diet wise for one month without deviation. Doesn't matter if you were focused on gaining mass, ect.
2) USE the Law to work fat loss in your favor. That doesn't mean ditching everything for something else. It means forgetting about your calories for now, and looking at the structure of your meals.
3) Once your macros are right for your body type (ie. insulin resistance would mean less carbs, more healthy fats), THEN you look at your CARDIO.
Many trainees fuck up here because they think you HAVE to automatically reduce your calories which IME only works against you. The goal here is strength first which maintains muscle mass, while losing fat.
So, meals are structured, nothing changes with training for now, and you start adding in 30 minutes of low intensity cardio on every off day.
What does that do? Keeps you strong, elliminates muscle wasting, and most importantly, keeps motivation high since you're not worrying about eating less.
**Fat loss stalls**
Again, why not increase the duration of cardio to 45 minutes on every off day, while maintaining cals for strength/mass?
**Fat loss stalls**
Now's the time to lower your cals. Or, re-examine your diet structure. If the first three meals each day is mostly low gi carbs and protein, try subtracting (using the Law) some of the carb meals on NON training days in favor of healthy fats.
**Doesn't work**
Reduce your cals by 250.
Et cetera. Of course everyone is different. And you have to apply the Law to your bodytype. Obviously, it also depends on what you're currently doing as well. Additionally, someone who is 10% would probably need more energy systems training to get the remainder off vs. someone else who's 15%. This is to get you thinking clearly. I can't personalize any advice for you since I don't know anything about you. Just take what I said and put yourself on the right path -> Losing at an acceptable pace, but never at the expense of strength.
Hybrid Mode