Supplements

[mattsb84]

Re: Supplements

1: You don't have to have a calorie deficit to lose fat
2: If your body is burning fat for fuel, it is possible to still gain muscle while on a reduced calorie diet.

1.) Can you explain? That seems odd to me.
2.) If your body is burning fat, that implies there is a deficit.

This is kind of reading like a ketosis bulk...which wouldn't be efficient. Although I guess depending on genetic make up, it might be.

[FlyingFinn]

Re: Supplements

yeah 1 and 2 don't have to go together. To burn fat you don't have to be in a calorie deficit. You only need a calorie deficit to lose weight (fat and/or muscle).

You can really rev your fat burning engine up if you follow a high protein/healthy fat/low carb diet for most of the week and "carb up" 1 or 2 meals a week. Let's say you feed 5 or 6 times a day. That would give you 35 to 42 feedings per week. If you followed high protein/healthy fat/low carb diet for every meal, you eventually will starve your body of energy. This will cause your body to hang on to fat because it supplies the most energy and your body thinks it needs this energy to survive long term since you aren't taking in any carbs. However, if, say, every Monday and Thursday night, your last meal of the day was nothing but healthy carbs ( sweet potato, oatmeal, banana etc...) you will restore your Glycogen supplies and allow your body to burn excess fat for energy.

This can be done with a calorie deficit or not and you will still burn fat because the excess calories are coming from protein, not carbs. With excess calories from protein, you will gain muscle. Using this method with a slight calorie restriction will allow you to accelerate fat loss and drop 1 or 2 percent body fat per week until you reach your desired fat percentage but you can still maintain if not gain some muscle in the process.

[AllJuicedUp]

Re: Supplements

Flying w/ good stuff!

My one addition to what he said would be, rather than "carb up" on two random days of the week, load up on those good carbs on heavy workout days (while keeping protein high as well) and then go back to low carb, high protein, moderate fat on all those other days.

Especially for beginners, it is actually quite easy to achieve body recomposition (gain muscle & lose fat at the same time) if you are eating right. It's harder for people who have been working out for a while, but even then its still quite possible with the right approach.