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Originally Posted by DWarrior
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I learned basically the same stuff through Leangains.com (which I think bb.com references for the most part). A good calculator to get all that caloric stuff done quickly is IF Calculator.
The aerobics thing is that it's basically a waste of time. If you're gonna do aerobics then eat afterwards, just stay home and do something else and don't eat as it doesn't help gain strength/lbm, and aerobic adaptation is for the most part unnecessary (it's basically only useful for doing more aerobic exercises). As for heavy lifting, the ideal range is 3-5 reps, as high rep stuff (10+) will induce a catabolic effect.
The cool foods aside from brotein shakes are Egg Whites (100% protein cals, unless you fuck up the yolk separation), Lean Chicken Breast (92% protein cals if you cut all the side fat), and as I found out today Shrimp (89% protein cals). The great thing about dieting is pretty much everything tastes great, so eating clean is super easy now.
I've been on a 20% deficit the past 4 weeks trying to lose 10lbs (ideally going from 16%bf to 11% assuming minor lbm loss). And I just hit the halfway point today, fysy! (Actually a week ahead of schedule, so maybe I underestimated my maintenance). bf% estimates are also on target. Once I hit my goal, I'll do an official bodpod measure and get an accurate %bf. |
Good link and good to hear you're doing it right.
I've been running a good 20% deficit for about 3 months now and my weight loss has really come almost to a halt. I'm not exactly sure what to do as some people have said I need to either refeed (which I believe means eat at maintenance for a while) or reduce calories further. I have no problems eating clean but to eat less would be a bit of a stretch. So I'm gonna try reducing calories for a while and if I don't see results I'm going to go to maintenance for 2 weeks.