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Old 08-12-2009, 07:16 PM   #11
Derek Weaver
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Because unless your insulin resistance sucks, which it may at that bodyfat %, then carbs don't really matter as much as everyone likes to say they do when it comes to fat loss.

I'd still recommend getting the RFL e-book. What Daryl's saying is good, but where you're at now, you'd be well served to get the excess off sooner than later. At least until you get to Category 2, on the low end.

The good thing about RFL is that Lyle's set it up around whole foods and green veggies, plus EFAs. Like the V-Diet but with actual food.
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Old 08-14-2009, 06:25 AM   #12
Darryl Shaw
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Originally Posted by george nesrallah View Post
Thanks very much Darryl. I checked my calorie requirements on runningdeersoftware and it gave me 3369. Therefore I would minus 300-500 calories from that to give me what I need to lose my 1 pound a week goal.
Yep, just keep the energy deficit small, ~300-500kcals/d, so your body doesn't slow your metabolic rate to protect you from starvation and you should have no problem maintaining a steady weight loss of ~1lb/week. Just remember to recalculate your calorie requirements as you lose weight or if there's any significant changes in your lifestyle.

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Originally Posted by george nesrallah
Just wondering if you are saying to do 60% carbs, 20% protein, and 20% fat? What would the reasoning behind so many carbs daily be?

Thanks
Carbs need to be kept relatively high because glycogen is the main limiting factor in athletic performance. Fail to repelenish your glycogen stores between workouts and performance soon suffers which reduces the E-out side of the energy equation thereby slowing the rate at which you're able to lose weight.
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Old 08-16-2009, 06:42 PM   #13
Derek Weaver
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I've been thinking about this one and have to respectfully disagree on a couple of points.
1) 1 lb of weight loss per week is a bit low for someone at close to 30% BF. Without risking metabolic slowdown someone at that body comp. and weight should be able to maintain closer to double that for sometime before metabolism down regulates. At that point a diet break and/or refeed should remedy the issue and get things running again.

2) Ratios in diets are by and large, pointless. Nutrients, if one is into counting cals/macros, tend to be better determined on a per lb. basis.

There's nothing wrong with going aggressive to start out and moving to a more moderate approach when you get closer to your goal. At that point metabolic slowdown and protein loss will be legitimate issues.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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