Low Carb Diet

[LoveandFight]

Originally Posted by Chulo

Thanks for the info, very informative.

I'm 5'9 or 5'10 somewhere around there. I'm about 205 right now and my target is 160-170, lower if possible. I would honestly want to be good to go by June or July as I'm going to have a special event and want to look good and I want to compete. I train BJJ almost 4-5 times a week and I'm going to add lifting weights to it as well.

I have a few questions:

You mention you eat oats and bread; how low do you go on your carbs? I was thinking about eating some oatmeal with flax seeds and whole grain cereal and fruit some days but I figured it would be a little too much.

How long did it take you to take off 70 pounds?

Ok I plugged your info into a daily calorie calculator. With 5 days of intense training per week, you would have to eat approx 2,973calories per day to maintain your current weight. I 4got to ask ur age so I just put 26yrs old. One way to go about it is to start off eating 2,470cals/day which is a deficit of 500cals. In February you can drop to 2,270 which is a deficit of 700cals. In March you might cut it to 2,170 and then Add 100-200cals each Month until you compete so you won't be at a huge calorie deficit when you are ready to fight.

Here is what your Macros would look like if you were eating 4 meals totalling 2,470cals a day 20%carbs 40%fat 40%protein:

RESULTS - AMOUNT OF NUTRIENT REQUIRED



GRAMS per day 123g Carbs. 247g Protein 109g. Fat

GRAMS per meal 30.8g C. 61.8g P. 27.3g F

CALORIES per day 494 cals C. 988 cals P. 988 cals F

CALORIES per meal 123.5 cals C. 247 cals P. 247 cals F


You should do it yourself so you can tweak the #'s to your liking. Google "freedieting daily calorie calculator" then plug your Calorie # into "freedieting macros calculator".


Answers: I would stick to Quick Oats and 1-2 slices of whole wheat bread or a whole wheat tortilla each day. Bread isn't the BEST superfood for weightloss ever but its a lot better being able to cram a bunch of tuna into a sandwich instead of eating it in a lameass salad lol. I would stay away from the cereal, but if you do make sure to eat it with Unsweetened almond milk.

It took me FOREVER, close to 3 years to lose all of this weight....reasons 1. I learned a lot more about nutrition/training as I went along. I stopped listening to iddiots and did my own research. 2. I used to drink lots of beer/liquor on weekends. I don't drink at all now. 3. I went on benders where I wouldnt train for a few weeks in a row and eat like a slob. I try not to do that anymore!


You CAN reach your goal of 170 in June in a healthy fashion without burning through all of your Muscle! If.....You don't drink Alcohol, cut that shit out completely. Your reason to be in Fighting shape has to remain more important than your reason to drink, eat crap food, skip training, etc.

Plan, plan, plan. Plan your meals, plan your workout routine, plan to drink 1Gallon of Water errrrday, plan to get 8hours sleeo or more every night possible, plan your Cheat meal (once every 2 weeks or rotate it to once a week every now n then).

[Chulo]

Once again appreciate the info. I'm actually 19 and I don't drink. I do smoke weed a lot though, but it does not affect me health wise in any way, or give me those "munchies" people claim, I use it for mental rest and just to relax.

Thanks again.

[Chulo]

Originally Posted by zardiac

1. While fruits are fine, I would avoid them as much as possible since
most of them have too much carbs. Nuts or cheese are better as snacks.
2. Avoid milk as much as possible (too much sugar). Heavy cream,
cheese and (especially) butter is recommended. If you feel hungry just
eat more fat.
3. As Nemesis48 said check out http://www.dietdoctor.com/lchf for some
insperation.
4.In the beginning you will probably feel tired. It took a week for me
before I felt fine mentally. But it took a little longer for the muscles
to adapt. (Maybe 3 months).

I have done low carb for a year now, and I it works really good for me. I am curious if everyone will have similair (good) effects.

My rule of thumb is that you never buy stuff with more carbs than
5g/100g. Which means that you would stay under 20g a day on average, enough to $
keep you in ketosis (http://www.youtube.com/watch?v=hB7aGnfLB-8).

good luck!

I actually read nuts were pretty as well, but I think it's more of looking out for how many carbs you eat rather than looking out for not eating any at all.

[LoveandFight]

Originally Posted by Chulo

Once again appreciate the info. I'm actually 19 and I don't drink. I do smoke weed a lot though, but it does not affect me health wise in any way, or give me those "munchies" people claim, I use it for mental rest and just to relax.

Thanks again.

Ur welcome brotha, feel free to hit me if you have any more ?'s

[mtruitt76]

Originally Posted by zardiac

My rule of thumb is that you never buy stuff with more carbs than
5g/100g. Which means that you would stay under 20g a day on average, enough to $
keep you in ketosis (http://www.youtube.com/watch?v=hB7aGnfLB-8).

good luck!

What does your micro-nutrient profile look like at 20g of carbs a day?

[Sinister]

Originally Posted by Cygnus-X

Going low carb won't automatically do that.

If you want to lose weight you need to have a caloric deficit. No women's magazine diet will change this.

Then you pretty much have to do heavy strength training. This is the only thing that has any relevant impact on whether your weight loss will be muscles or fat.

The two above things are way more important then anything else, what/when/how you eat is way down on the list. Personally I'd base my diet choices on what will make me perform the best in the gym. Going low on carbs is the complete opposite of that.

Heavy strength training is NOT a mandatory component of losing fat. The insinuation that training while utilizing low-carb nutrition is the opposite of having good performance is also an improperly general notion. Like any means of maintaining a caloric deficit, how it's done is extremely important when it comes to being athletic with it. There's no need for broad, discouraging generalizations such as this.

[Pathogenic]

Originally Posted by Sinister

Heavy strength training is NOT a mandatory component of losing fat. The insinuation that training while utilizing low-carb nutrition is the opposite of having good performance is also an improperly general notion. Like any means of maintaining a caloric deficit, how it's done is extremely important when it comes to being athletic with it. There's no need for broad, discouraging generalizations such as this.

I agree that strength training isn't mandatory, but, outside of setting a deficit, some form of lifting is probably the closest thing to mandatory there is when it comes to dieting. There's simply nothing else besides lifting that impacts the ratio of fat to LBM lost in any appreciable way. I mean, there are other methods, like modified CKDs with full glycogen depletion, but they're super complicated and usually require lifting of some kind.

[Sinister]

Originally Posted by Pathogenic

I agree that strength training isn't mandatory, but, outside of setting a deficit, some form of lifting is probably the closest thing to mandatory there is when it comes to dieting. There's simply nothing else besides lifting that impacts the ratio of fat to LBM lost in any appreciable way. I mean, there are other methods, like modified CKDs with full glycogen depletion, but they're super complicated and usually require lifting of some kind.

I don't want to get into a huge debate about the validity of lifting, because I don't disagree that a lifting program can be useful to almost anyone. However, there are plenty of athletes and laypeople alike who don't, for whatever reason. Either they prefer not to, or the other aspects of their particular sports take up more of their time along with working jobs, families, etc., and they do not wish to abandon said Sport simply to facilitate a lifting program. They're capable of losing fat and maintaining muscle just the same, granted other factors are in place. One could argue it's merely trading one form of complication for the other, but such is the balancing act of being athletic, or an athlete.

[Chulo]

I would like to lift but sometimes I find myself drained from work (I work 4 am shifts) and BJJ already, and the not eating many carbohydrates is just gonna fuck me up more. This diet seems good but the energy part is not cool, especially because I have to work the way I do. Would not eating bread or tortillas and stuff like that make me have similar effects? While avoiding soda and sugar as well? I think fruit is necessary for me and I eat meat like a monster too.

I know me losing weight comes down to my calories, but I'm just asking would leaving grains out make a difference?

[xfightcityx]

Low carb is old news. Its all about macros now. If it fits your macros eat it.