[kav]

Originally Posted by e1usive

5.5 is around 20k calories who an earth is going to have a 2600 deficit tell me?

Originally Posted by e1usive

What an earth are you on about 5.5 is a weekly deficit of 19,250 :S

Still struggling with the civility aspect of communicating on forums, I see.

[nwgarratt]

Originally Posted by e1usive

What an earth are you on about 5.5 is a weekly deficit of 19,250 I don't think you have a clue about what your on about.

Thanks for that. Let me see, 12 stone off and I don't know what I am doing. I don't need it. First person in my ignore list in 12 years. Never thought I use that.

I said it was a miscalculation and it was just at simple example to explain things better for the poster.

[sniffer66]

Originally Posted by CoolBreeze9

I'm young and not old fashioned, and I agree with you... so its not that!

Biggest problem I have with such things (overcomplicating it) is that you end up focusing on the wrong things, and ultimately end up detracting away from the end goal.



As Sniffer was mentioning macros/Kcals, I was just wandering what amount of each you were eating daily?



Desmo mentioned 'consistency' a little while back. That is what you need, a simple regime that you stick to, to the letter for a number of months.

I'm with you mate, keep it simple and consiatent and adjust based on results

I'm still carb cycling at the moment so I'm doing a 3 days low carb, 1 high. 3 days are at 30% deficit on TDEE and 1 day is 20% surplus

Do 1.4 g of protein/0.4 g per lb of bodyweight, then make the rest of my target up in carbs to that days calorie target.

I may switch the above to a 3:2/3:3 split to put on a little more muscle once fat levels are down enough

[nwgarratt]

Looks like there is people who drive as fast as possible through flooding. I didn't want to go for a walk as there is an area with really bad flooding when it rains hard but I went anyway. Some idiot decided to go about the 50 mph limit straight through it and I ended up with about 8-9 feet of water straight over me. It nearly knocked me over. It also didn't help having shoes that were soaked through from walking through it.

[GuitarGuy]

right who said id injure myself jumping into the busy diet plan so quickly...........? my left calf muscle and the front side of it feel like theyre on fire but from the cardio oddly enough...............

[CoolBreeze9]

Originally Posted by sniffer66

I'm with you mate, keep it simple and consiatent and adjust based on results

I'm still carb cycling at the moment so I'm doing a 3 days low carb, 1 high. 3 days are at 30% deficit on TDEE and 1 day is 20% surplus

Do 1.4 g of protein/0.4 g per lb of bodyweight, then make the rest of my target up in carbs to that days calorie target.

I may switch the above to a 3:2/3:3 split to put on a little more muscle once fat levels are down enough

I was actually asking esaglik lol, but actually this carb cycling thing is interesting. How low do you go on the carbs for those 3 days?

[DannyL84]

Originally Posted by reiteration

yeah, it's a tricky one, that's why I'm happy with dumbells in the house... as I use 17.5kg - but with limited exercises compared to an actual kettlebell...

but then on the otherhand - I go to a kettlercise class on a friday (3rd one now) and we do 37 exercises in 40 minutes (3 min rest after each 10 exercises) and I used a 6kg kettlebell (think the heaviest one he has is 8kg! and my first two classes I used a 4kg) and my t-shirt was soaking wih sweat.. a very cv workout, but if indeed you want to get stronger then you need a heavy one...

Im not really using the kettlebell for strength , its to help with my fitness and weight loss

[sniffer66]

Originally Posted by CoolBreeze9

I was actually asking esaglik lol, but actually this carb cycling thing is interesting. How low do you go on the carbs for those 3 days?

Well I'm aiming for a 30% deficit on low days so at 1900 cals it's around 150g of carbs.
Ends up as some oats, an apple and the rest is fibrous veg. Not much room for anything starchy
And boy do you look forward to high days

It's a well known fat loss protocol that prevents adaptation and replenishes glycogen and boosts your metabolism on the refeed days. I'm using a take on the fat loss protocol where you alternate in surplus days to build muscle as well.

For total fat loss it's usually 3 aggressive deficit and 1 day at maintenance
When I did pure fat loss I never dropped body fat so fast

[GBDG1]

Originally Posted by sniffer66

For total fat loss it's usually 3 aggressive deficit and 1 day at maintenance
When I did pure fat loss I never dropped body fat so fast

How do you adjust carbs if you do a lot of cardio? Does it give you a calculation for that, or is the cycling linked in to a workout plan mainly consisting of weights?

[sniffer66]

Originally Posted by GBDG1

How do you adjust carbs if you do a lot of cardio? Does it give you a calculation for that, or is the cycling linked in to a workout plan mainly consisting of weights?

2 schools of thought on that...

You can either plan your whole week for the duration of the cycling and never vary your cardio and weights routine. Using that establish an activity mulitiplier to arrive at your TDEE and then create your deficit.
Then use your weekly results to adjust cardio upwards or intake down, or both. Thats the BFFM recommended way

But I find that too restrictive as I tend to mix my cardio/routines up. So as I use MyFitnessPal and have a desk job I set my activity level as Sedentary and use the feedback from my Fitbit pedometer and iphone based Digifit HRM to update MFP with my REAL calories burnt outside of sedentary and then eat back any cardio I do in additional "good" carbs - minus a little allowing for dicrepancies

The great thing about the Fitbit and the Digifit apps is that they automatically sync with MFP so I dont ever have to do anything manually - love me gadgets, IT nerd

Obviously you could just enter any exercise calories in MFP using its own database but those are estimaites\averages so would be less accurate