1

votes

Fat loss; what worked for you, what didn't?

Answered on August 19, 2014
Created July 11, 2012 at 12:07 AM

Bio: 22 year old male, 22% bf, 97kg. Fairly fit and training in preparation to compete in crossfit in 2013.

Question: For those of you who are quite active, what worked for leaning out and what didn't? Lately I have been having a day of solid under eating maybe staying 25-30% under tdee. The next day I go crazy, yesterdays stats via cronometer; 4000 or thereabouts.

What gives? I understand my mouth is not a vacuum cleaner but the feeling of satiety just never comes.

Would love to see some examples of what has worked for other abnormally active people and how they leaned out while still being able to train.

Thanks in advance.

631b29d5ab1146e264e91d08103bb72c

(1277)

on July 12, 2012
at 01:04 PM

Good numbers. Keep following outlaw but I think it is a mistake to attempt to lean out at this point. Continue to improve strength. I would re-assess in 3 months. With those numbers you should be able to qualifiy for regionals so I would try to tighten up during the open if I was still carrying additional body weight then. i think doing it now would cause a peak too quickly and you would still be recovering during regionals.

6690459d4e256da82d910376ac6c34fc

(323)

on July 12, 2012
at 06:57 AM

Could be a cortisol issue; maybe try having a deload week?

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 12, 2012
at 02:55 AM

My goal is to compete but obviously with carrying the extra bodyweight It makes the gymnastics components all that much harder. My current thinking is putting 6-8 weeks of dedicated leaning out while working on work capacity type stuff and then once at a good weight start eating to support alot of training and much easier to monitor fat gain that way. C&J 120, Snatch 95, Dead 200, Press 70, 10k 47:30) and following outlaws stuff.

1407bd6152d9fdbc239250385159fea1

on July 11, 2012
at 08:23 PM

Which book would you like him to read? Rabbit starvation isn't named as such because it happens to rabbit, you overconfident, blithering idiot. It's a condition named after the symptoms exhibited by individuals in a cold climate who hand't eaten anything but lean rabbits in a lengthy period of time. Go read several books.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on July 11, 2012
at 02:37 PM

Not true! If your mitochondria is broken, or you have insulin/leptin resistance, or have been exposed to obesogens, you'll be very inefficient at burning fat, no matter how low you go. There's species of lab mice that will starve to death and still remain obese.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 11, 2012
at 12:29 PM

If your eating 1.5 Kilos of meat, AT BEST your getting 300 grams of protein, although I doubt it, its more like 270 and that is only if you are eating Lean Beef <10% fat. And you most certainly do not need that much protein as it is. First thing to do is to figure out what you are actually eating because you dont know right now.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 11, 2012
at 12:27 PM

Your eating 3lbs of beef?? which is only 300g protein BTW. what are you doing that for anyway?

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 11, 2012
at 12:25 PM

600 grams of protein is preposterous btw and ill bet he is entering foods into Chrono wrong since I know he is not eating 6 LBS of lean beef.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 11, 2012
at 12:24 PM

ever hear that humans are not rabits, nor CAN WE succumb to 'rabbit starvation',, go read a book

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 11, 2012
at 12:21 PM

LMAO, its more 'complicated' because people MAKE IT more complicated, because that sells books and training and diets and 100 BILLION $$$ worth of other GARBAGE when in FACT, the ONLY THING that leads to SUSTAINABLE FAT LOSS - is a CALORIC DEFICIT. There is not a single person consuming a 'magic macro ratio' that can/will lose fat while simultaneously eating a greater amount of calories than their Total Energy Expenditure. Period. There is not a SINGLE SCIENTIFIC ARTICLE that goes against that statement.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 11, 2012
at 12:17 PM

cron-o-meter sits me smack on 150g with 30g of fiber so I think i'll give it a go for a few weeks and titrate as neccesacry. Do train quite a lot with crossfit and I throw my own running programming ala cf endurance in so hopefully the 150g is a good amount to do what I gotta do during the day and burn some fatty acids at all other times.... will let you know how I go. Thanks for the advice \

6690459d4e256da82d910376ac6c34fc

(323)

on July 11, 2012
at 08:27 AM

I cant believe people are spouting the myth of caloric in/out, fat loss is so much more complicated than that. I'm not gonna get into it, as I'm not here for an argument. Just look up carbs, insulin, the whole mechanics of turning glucose into fat.....

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 11, 2012
at 03:07 AM

no thats 600g as a macro from around 1.5kg of meat

286a4ff7c362241c5c4b020df4972212

(1288)

on July 11, 2012
at 02:40 AM

I am guessing that 610gms of protein is the weight of the food not the actual content of protein in food - Ie a 250 gm of steak has about 40 gms of protein. Most of us count the Protein not the weight.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 11, 2012
at 01:21 AM

As follows. Breakfast 4 eggs with mushrooms, coffee with tsp of coconut cream x 2 cups Lunch Mixed salad (lettuce, tomato, cucumber, pumpkin) with 300g wild caught salmon Pre Workout 15g BCAA Post Workout 15g BCAA and 250g sweet potato Dinner 500g zucchini, 500g pumpkin, 250g grass fed beef. Trying to backload the majority of the carbs somewhat to after my workout/s. Just have these days where I don't ever *feel* full, starting to wonder if it's more a psychological problem than a physiological one.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 11, 2012
at 01:03 AM

need to keep my carbs around the 150 mark as any lower and I start to bonk at training... but I definitley stick away from sugar and run sweet potato and berries as my two choices.

C45d7e96acd83d3a6f58193dbc140e86

on July 11, 2012
at 12:57 AM

What are you eating?

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 11, 2012
at 12:55 AM

On a normal day I aim for about 200g give or take.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 11, 2012
at 12:55 AM

That's not a very good example of day to day behavior but it was post workout yesterday. Roast chicken breast for about 1200g + bits and pieces of other stuff, eggs, tuna etc. Can consume.

Ec39179d4c06199471827a706adb2896

(242)

on July 11, 2012
at 12:53 AM

610 grams of protein? In one day? What protein are you eating?

C45d7e96acd83d3a6f58193dbc140e86

on July 11, 2012
at 12:52 AM

610g of protein would make you weak. Ever heard of rabbit starvation. I can do 200-300g in a day, but 600, you will tax your liver, and you will feel tired and weak.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 11, 2012
at 12:50 AM

No problemo .

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 11, 2012
at 12:49 AM

No problemo. It's okay to eat more or less than expected some days too, just over the course of a given time frame it should be consistently where you desire. Sometimes I undereat just because I don't feel like eating or am distracted doing other things. Some times I'm super hungry and eat will eat considerably more. It varies.

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 11, 2012
at 12:33 AM

Thanks mate, good answer

1407bd6152d9fdbc239250385159fea1

on July 11, 2012
at 12:21 AM

Agreed (Well, to be technical: "to be in negative energy balance;" that could include just increased physical activity). I'm just absolutely baffled by the 610g of Protein.

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11 Answers

2
813cccf7c74bf8b20f41a317f796c243

on July 11, 2012
at 12:55 PM

I can tell you what work for me to lean out at the maximum. 36 years old, compete in full contact combat sports. 6 weeks from tournament or match, I eat plenty of food three times a day, breakfast, lunch and dinner (dinner is always after the training). Huge meal always, I cook with tons of coconut oil, olive oil in the salad, avocados, ghee, 99% bitter dark chocolate, only thing is: fruits and sweet potatoes only during the weekend (saturday and sunday, complete days). Also, saturday is intermitting fasting day (I skip lunch). During the dinner I always have a glass of wine (I know, I know...) 4 weeks from day X, I remove every carbs intake. No wine anymore. I don't do breakfast but I take a protein shake instead. Sunday or saturday, ONE recharge meal (meaning, I eat also fruits and sweet potatoes, maybe a glass of wine). 2 weeks from day X: zero carbs and I cut the fats. No avocados, no coconut in any form, no nuts, no oil (I use lemon juice instead for the salad), no ghee, no olives. Breakfast is a protein shake, lunch is salad, vegetables, fish or eggs, another protein shake after the training, dinner is massive, huge: meat, fish, vegetables. One recharge meal on sunday with fruits and sweet potatoes, olives, 99% chocolate. In this last two weeks I drink one coffee in the morning and one liter and a half of green tea during the day, every day. Broccoli, cauliflowers, spinach, blueberries, constantly during the 6 weeks. Protein shakes are made with 100% whey protein powder, no chemical inside, no aspartame - acesulfame-K - nothing (tasteless and not a good drinking, I must admit). With this simple progression I can eat huge meal and still cut drastically my weight with no consequences for energy or muscles. Lean and clean. I do not believe in cutting the calories, expecially while training a lot for agonistic performance. I train 3 hours each day, 6 days at week.

2
0a9ad4e577fe24a6b8aafa1dd7a50c79

on July 11, 2012
at 06:14 AM

IF + low-carb + light cardio every few days + light resistance training every other day.

Sunbathing too.

2
Ec39179d4c06199471827a706adb2896

(242)

on July 11, 2012
at 12:55 AM

Uhm... Wow. I'm 5'9", 23, around 145 lbs. and probably hover around 12% BF, relatively active, but I'd say the thing that has worked for me the best was cutting down on the carbs and sugars. Typically when I'm leaning out I try to stick around 50g of carbs. Maybe substituting fats for carbs could help your satiety?

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 11, 2012
at 01:03 AM

need to keep my carbs around the 150 mark as any lower and I start to bonk at training... but I definitley stick away from sugar and run sweet potato and berries as my two choices.

1
93eea7754e6e94b6085dbabbb48c0bb7

on July 11, 2012
at 01:06 PM

I restricted calories, didn't let myself eat excess protein or carbs- just the amount my body needs for sustenance and filled the rest of my satiety with fat. But I also had to re wire my brain which took a couple weeks because I didn't know what a portion size has been and was severely over eating. On a paleo diet your eating such whole foods when you overeat it literally expands your stomach to hold more and increases appetite. This happened to me in a bad way.

Anyways I would do IF- way way lower protein, it is toxic in excess. If you need that many good carbs for sustenance thats fine, but what fat are you eating? Nothing has helped me more than keeping the PUFAs low and the saturated high (MUFAs moderate).

Eating high fat is a great long term diet for maintenance- just check out Perfect health diet.

Oh another thing that helped me lost weight- walking after dinner and sleeping a lot.

1
D747cba2ff408c24250d7a8d87be4104

(75)

on July 11, 2012
at 10:09 AM

Hi aussie,

I started paleo + changing my work out routine almost three months ago. My height is about 6 feet, and im 23 Before i weighted 92 kg and now im 80 (with a bf% of about 18).

Anyway what i did was:

  • IF from evening till noon about 4 time s a week.
  • for lunch usually some kind of cooked veggied + meat
  • dinner salad / cooked veggies + eggs/tuna/meat
  • if having breakfeast then egg or salad (from israel so its a problem to get bacon).
  • if u need snacks then nuts or fruit (not too many if trying to loose weight).
  • twice a week weightlifting
  • twice a week 40 min run (has its disadvantages thought).

Good luck

1
6690459d4e256da82d910376ac6c34fc

(323)

on July 11, 2012
at 08:49 AM

Hi Aussie,

Sounds like you have a solid plan! I've got some suggestions, but its a case of try and see.

  • Add some blueberries on a morning & spinach to my salad.
  • What salad dressing do you use? Maybe need to add more fats, especially MCTs?
  • Try adding some nuts if you feel you need to up calories/fats
  • Maybe try only eating one of 250g sweet potato Dinner 500g zucchini, 500g pumpkin

That does seem a lot of carbs for weight loss, even if you are back loading!

Let me know how you get on buddy!

6690459d4e256da82d910376ac6c34fc

(323)

on July 12, 2012
at 06:57 AM

Could be a cortisol issue; maybe try having a deload week?

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 11, 2012
at 12:17 PM

cron-o-meter sits me smack on 150g with 30g of fiber so I think i'll give it a go for a few weeks and titrate as neccesacry. Do train quite a lot with crossfit and I throw my own running programming ala cf endurance in so hopefully the 150g is a good amount to do what I gotta do during the day and burn some fatty acids at all other times.... will let you know how I go. Thanks for the advice \

1
Ee2c03bbe9c17e4b2e4a0f99457e279a

(120)

on July 11, 2012
at 06:49 AM

I found IF worked very well. Fasted from evening meal to lunch next day. Green tea, black coffee and plenty of water to keep me going if I needed it.

1
1edb06ded9ccf098a4517ca4a7a34ebc

on July 11, 2012
at 12:21 AM

I am your age. I need between 3-4000 calories a day to maintain depending on my activities. I am 5'10." The most protein I think I've ever eaten in a day is 200grams. 600g seems wildly excessive to me. Why don't you find out what your goal weight is and what your goal body fat percentage would be at that weight? Figure out how many calories that young man needs to maintain his weight at his activity level, and eat like that. Within 1 year you will be at that weight and body composition if you are consistent and have your training, supplementation, nutrition, and rest in place.

I've used this strategy for when I've needed/wanted to gain weight, and I do not see how it would be any different if trying to go the other way.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 11, 2012
at 12:50 AM

No problemo .

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 11, 2012
at 12:33 AM

Thanks mate, good answer

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on July 11, 2012
at 12:49 AM

No problemo. It's okay to eat more or less than expected some days too, just over the course of a given time frame it should be consistently where you desire. Sometimes I undereat just because I don't feel like eating or am distracted doing other things. Some times I'm super hungry and eat will eat considerably more. It varies.

1
1407bd6152d9fdbc239250385159fea1

on July 11, 2012
at 12:12 AM

You ate 610g of protein and aren't full...? Holy mother of god. I mean, I'm 6'2", 18, active, and was able to demolish at least 15,000 calories in the 24 hours from Christmas eve to Christmas day, but that food was certainly not paleo.

I'm out and about cylcing, running, lifting, or general beaching and need roughly 3,200 to maintain my weight. I feel like if you're not full on the aforementioned Protein/Cal breakdown, you might have a seriously wonky issue. I don't even know what to say. 610g Protein?!?!

C45d7e96acd83d3a6f58193dbc140e86

on July 11, 2012
at 12:52 AM

610g of protein would make you weak. Ever heard of rabbit starvation. I can do 200-300g in a day, but 600, you will tax your liver, and you will feel tired and weak.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 11, 2012
at 12:24 PM

ever hear that humans are not rabits, nor CAN WE succumb to 'rabbit starvation',, go read a book

1407bd6152d9fdbc239250385159fea1

on July 11, 2012
at 08:23 PM

Which book would you like him to read? Rabbit starvation isn't named as such because it happens to rabbit, you overconfident, blithering idiot. It's a condition named after the symptoms exhibited by individuals in a cold climate who hand't eaten anything but lean rabbits in a lengthy period of time. Go read several books.

0
631b29d5ab1146e264e91d08103bb72c

on July 11, 2012
at 01:59 PM

Is your goal to compete in the open or actually make the games?

Is your goal to look like you could compete in the games or to actually compete in the games?

If you truly want to compete in the games, train for performance and eat to support your training. The end.

What are you numbers now? (C&J, Snatch, Dead, Press, 10k, etc....)

Who's doing your programming?

You can look good with a ton of different strategies. In fact, in my experience almost all of them work for leaning out in the short run. But if you want to compete, it takes full dedication to training and recovery (leaning out happens as a side-benefit but isn't the goal).

9bd33dab06ad6696b1b6a06aed818f05

(659)

on July 12, 2012
at 02:55 AM

My goal is to compete but obviously with carrying the extra bodyweight It makes the gymnastics components all that much harder. My current thinking is putting 6-8 weeks of dedicated leaning out while working on work capacity type stuff and then once at a good weight start eating to support alot of training and much easier to monitor fat gain that way. C&J 120, Snatch 95, Dead 200, Press 70, 10k 47:30) and following outlaws stuff.

631b29d5ab1146e264e91d08103bb72c

(1277)

on July 12, 2012
at 01:04 PM

Good numbers. Keep following outlaw but I think it is a mistake to attempt to lean out at this point. Continue to improve strength. I would re-assess in 3 months. With those numbers you should be able to qualifiy for regionals so I would try to tighten up during the open if I was still carrying additional body weight then. i think doing it now would cause a peak too quickly and you would still be recovering during regionals.

0
1c67bc28f4e44bbb8770b86df0463df3

on July 11, 2012
at 12:19 AM

There is only one thing that works to lose bodyfat, and that is to eat less calories.

1407bd6152d9fdbc239250385159fea1

on July 11, 2012
at 12:21 AM

Agreed (Well, to be technical: "to be in negative energy balance;" that could include just increased physical activity). I'm just absolutely baffled by the 610g of Protein.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 11, 2012
at 12:21 PM

LMAO, its more 'complicated' because people MAKE IT more complicated, because that sells books and training and diets and 100 BILLION $$$ worth of other GARBAGE when in FACT, the ONLY THING that leads to SUSTAINABLE FAT LOSS - is a CALORIC DEFICIT. There is not a single person consuming a 'magic macro ratio' that can/will lose fat while simultaneously eating a greater amount of calories than their Total Energy Expenditure. Period. There is not a SINGLE SCIENTIFIC ARTICLE that goes against that statement.

1c67bc28f4e44bbb8770b86df0463df3

(6719)

on July 11, 2012
at 12:25 PM

600 grams of protein is preposterous btw and ill bet he is entering foods into Chrono wrong since I know he is not eating 6 LBS of lean beef.

6690459d4e256da82d910376ac6c34fc

(323)

on July 11, 2012
at 08:27 AM

I cant believe people are spouting the myth of caloric in/out, fat loss is so much more complicated than that. I'm not gonna get into it, as I'm not here for an argument. Just look up carbs, insulin, the whole mechanics of turning glucose into fat.....

96440612cf0fcf366bf5ad8f776fca84

(19463)

on July 11, 2012
at 02:37 PM

Not true! If your mitochondria is broken, or you have insulin/leptin resistance, or have been exposed to obesogens, you'll be very inefficient at burning fat, no matter how low you go. There's species of lab mice that will starve to death and still remain obese.

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