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I took a photo of progres…The rule "do not count calories" is super-ineffective in low(er) bf%... Last two weeks were total waste of food, I am frustrated and pissed off. I will take a photo in a week and in two weeks, except from tommorow I AM counting calories. Somebody wanna bet I will get 5x better results [well... not really 5x cause 5x0=0, but still^^]?Guys, this is not to bash you! Beeing e.g. 20%individual it's hard to overeat on CN, but on 12-11ish it's super-easy especially with the delicious coffe w/ HWC.Anyway - Today's my carbnite and see you in a week.
There is actually a rule 1:1 protein to fat ratio. So if you wanna weigh 160 have 160 g of protein and fat
There is actually a rule 1:1 protein to fat ratio. So if you wanna weigh 160 have 160 g of protein and fat
I know that, man, but kiefer said to eat for total body weight, and we'll be loosing fat - not going to happen, sorry.
There is actually a rule 1:1 protein to fat ratio. So if you wanna weigh 160 have 160 g of protein and fat
I know that, man, but kiefer said to eat for total body weight, and we'll be loosing fat - not going to happen, sorry.
Thats not a rule, but a starting point and some people do lose fat doing that. @Acid, you are correct once you get around 10% bodyfat the diet starts to become individual. You are going to have to figure out what works. Unfortunately there isn't a cookie cutter method to get that low. You can try eating less, higher protein to fat ratio, more/less frequent Carb Nites, longer fasts, changeup training, ect. No one ever said it was gonna be easy.
I have never been below 15% BF in my adult life so take my advice for what it is, but sometimes a change in the quantity of food isn't the answer because it might slow down metabolic processes. A change in the type or quality of food is often a better approach.RB
Kiefer always said… when you get down to those low low percentages you would need a DH expert. You will prob need to communicate with those who also maintain very low Bf % and have significant muscle mass to get some ideas on how to get there if you cannot get in touch with DH experts… i would try and just PM them
Hire a coach. Get objective feed back. I'm about 11-12% and I do not count calories or even measure my food. I do exactly what the book says and eat when hungry and stop when satisfied. When I do this and keep my carbs as low as possible I lose fat.
I took a photo of progres...The rule "do not count calories" is super-ineffective in low(er) bf%... Last two weeks were total waste of food, I am frustrated and pissed off. I will take a photo in a week and in two weeks, except from tommorow I AM counting calories. Somebody wanna bet I will get 5x better results [well... not really 5x cause 5x0=0, but still^^]?Guys, this is not to bash you! Beeing e.g. 20%individual it's hard to overeat on CN, but on 12-11ish it's super-easy especially with the delicious coffe w/ HWC.Anyway - Today's my carbnite and see you in a week.
Its kinda hard to help with no clue what you are eating. My suggesting is to achieve lower BF is to change the protein to fat ratio more in favor of protein. Also consider cleaning up your fat and protein sources. I get good results alternating between three different meals. These are amounts I use but (since everyone is different) I'd suggest playing around with quantities to make it more specific for your goals.Meal #1: 6-8oz of seasoned chicken breast or fish (whiteing or any wild caught fish) + 10ml of EVOO w/mustard (no mustard on fish :P) and hot sauce to taste (pretty delicious). Meal #2: Scrambled together 4-6 whole Omega 3 eggs + 5 egg whites + 3 packets stevia and cooked in 10ml of Virgin Coconut oil (unrefined) and then add cinnamon on top. Meal #3: Shake made of 40 grams Whey Protein Isolate (WPI) + 1 serving (20grams) of Super Seed Beyond Fiber by Garden of Life + 1 packet of Omega by Animal.I got my body fat down pretty low by alternating with those meals alone and eating one every 2.5-3 hours. Except pre and post workout, pre-workout was 40grams WPI w/10ml MCT and then just a strait up 40gram Whey Isolate Protein Shake for post workout. Then I'd wait about an hour to let it digest before eating a whole food meal.I've read CBL and started to use it. I haven't read CNS (really want to). From what I have read its probably very similar to what I was doing before. Except I would limit my cheat carb/meal to just one meal every week or two (depending on how I looked) to keep my body from adapting to the ketosis. Regardless, I believe those three simple meals could help you or inspire your own meal creations that would aid in your progress.
My suggestion would be to CBL for a month, then go back on CNS. If you are 11 to 12 percent now, I'd say your good to go, and then increase in lean muscle would further help in dropping the fat. Plus, there is always the factor that CBL can be a fat loss diet, once understanding how you handle it, and then making changes from there….I think some of us are not sold on this though.....
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