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So, I just listened to podcast 27, which I loved.Kiefer confirms that CN requires 1g of protein per lb of desired body weight, and 0.5g of fat per lb of desired body weight.My target body weight is 108 lbs (ultimately, I would like to be 113 lbs, but will achieve that by gaining muscle, after achieving 12%, using SA).Therefore, according to Kiefer, my average calorie intake six days a week should be:Fat: 486 calProtein: 432 calTotal: 918 calFirstly, I just want to say that those numbers look low enough to me to induce a panic attack. Yep. Pretty sure my heart rate variability monitor would show that I'm not a happy bunny right now.Secondly, yes, I recognise that you make up for the low calories on carb night, when you over do calories to an extreme.The real problem is that, I get about 900 cal a day in butter alone at the moment. . . And I feel really happy eating this much butter.Also, it looks like my 'happy' dose of protein from meat is 40-80g a day. So when I'm not counting macros, or thinking about *trying* to get enough protein in, my body prompts me to eat an average of 60g of protein.I absolutely hate a) force feeding my body, b) depriving my body.I'm going to go and eat my venison now, but I'm just putting this out there for discussion. I will continue to think it through.Obviously, Kiefer has worked with hundreds of people and he knows what he's talking about. But, I do also believe that my body is an expert at telling me what it needs. . . And, Dave Asprey of BulletproofExec.com has stated time and time again that calories are irrelevant for fatloss. And I respect his opinion too.In addition to this, I've seen studies promoting the idea that saturated fatty acids are a key ingredient to killing fat cells. So again, I find it hard to see why I should stop myself from drinking butter to my heart's content.
I'd say that you don't want to go at it all guns blazing right from the start. If you are able to lose fat with your current macro ratio I say stick to it while keeping 1:1 F/P in calories in mind later on when and if you do stall.
One thing to keep in mind is while simply getting normal person lean calories are much less important, getting to nearly stage level BF is hard, and calories will start becoming more and more important. You have to remember Dave doesn't recommend people going that low because of how stressful it is on your body.I really think that unless you were re-feed 2-3 times a week though that 900 calories would be to little.
Thank you Jason, I like the idea of making a slow transition. Though, there is also another part of me questioning whether Kiefer's recommendations are optimal. Another way to approach this might be to do a two week trial.
Great point Trevor! Kiefer has optimal body composition as the goal while Dave is targeting optimal health. I'll also say that, from a paleo perspective, how on earth would a cave man gain access to this much butter/animal fat when animals were not farmed, and most animals in the wild are very lean?
I've come to the conclusion that it may also just be a convenience thing for me. When I'm hungry, it's much easier for me to just make some coffee and put butter in it than it is to take the time to slow-cook meat. And, I shouldn't be letting convenience dictate my diet.
I've realised that my macro ratio is currently something like: 1:4 P:F in calories, which is a little ridiculous. That's 80% of calories from fat. Even Dave, who is super pro-fat recommends 50-60% of calories come from fat. So, I think I will work on getting calories from fat down to 60%, and eating more protein when I'm hungry.If I limit butter to about 50g a day, I suspect the other macros will fall into place. I'm going to do this by using 10 g of butter at a time, rather than the usual 20-30g. So next time I make coffee, or I want to add butter to my food, I will measure out 10 g, until I get used to what 10 g looks like. I believe this is a step in the right direction.
Well a tablespoon is normally around 14g, giving you about 11g worth of Fat. Also, just a helpful hint that the 60-70% for Fats in caloric macros, is a tad bit higher than 1g for a target body weight. The other 25-30% of Protein (leaving 5% in case for fibrous veggies/carbs) will get you to the target body weight as well.From what I got from the podcast, was the 1:1 is like a baseline. So lowering Fats may help, but day-to-day activities will make a difference on how hungry you actually may be. However, you're already very good at listening to your body. So if you're hungry, eat. If not then get by on what you feel like is necessary.
So, I just listened to podcast 27, which I loved.Kiefer confirms that CN requires 1g of protein per lb of desired body weight, and 0.5g of fat per lb of desired body weight.My target body weight is 108 lbs (ultimately, I would like to be 113 lbs, but will achieve that by gaining muscle, after achieving 12%, using SA).Therefore, according to Kiefer, my average calorie intake six days a week should be:Fat: 486 calProtein: 432 calTotal: 918 calFirstly, I just want to say that those numbers look low enough to me to induce a panic attack. Yep. Pretty sure my heart rate variability monitor would show that I'm not a happy bunny right now.Secondly, yes, I recognise that you make up for the low calories on carb night, when you over do calories to an extreme.The real problem is that, I get about 900 cal a day in butter alone at the moment. . . And I feel really happy eating this much butter.Also, it looks like my 'happy' dose of protein from meat is 40-80g a day. So when I'm not counting macros, or thinking about *trying* to get enough protein in, my body prompts me to eat an average of 60g of protein.I absolutely hate a) force feeding my body, b) depriving my body.I'm going to go and eat my venison now, but I'm just putting this out there for discussion. I will continue to think it through.Obviously, Kiefer has worked with hundreds of people and he knows what he's talking about. But, I do also believe that my body is an expert at telling me what it needs. . . And, Dave Asprey of BulletproofExec.com has stated time and time again that calories are irrelevant for fatloss. And I respect his opinion too.In addition to this, I've seen studies promoting the idea that saturated fatty acids are a key ingredient to killing fat cells. So again, I find it hard to see why I should stop myself from drinking butter to my heart's content.
This is not exactly a 1:1 ratio in grams, but I am not exactly eating 1:1 myself, and still having success. My protein is slightly higher.If what you are doing is working, don't fix what isn't broken. 🙂Cory
I've come to the conclusion that it may also just be a convenience thing for me. When I'm hungry, it's much easier for me to just make some coffee and put butter in it than it is to take the time to slow-cook meat. And, I shouldn't be letting convenience dictate my diet.
Convenience should never dictate anything you do, unless it just happens to be the most effecient and optimal path to a particular end. Easy does not always mean right.Cory
What I'm doing might be working slowly, but I'm keen to optimise. I believe that losing 1 lb per week consistently for 15 weeks is quite a lot for my frame size.
Well, I think I'm going to cut down my weekly butter consumption to 250g per week. This is really easy to do, because one pack is 250g, so all I need to do is make it so that my weekly food order has no more than one stick of butter. That will account for 80% of my suggested fat intake per week, then I will make up the rest (and probably a bit more) through eating meat and eggs.
Well, I think I'm going to cut down my weekly butter consumption to 250g per week. This is really easy to do, because one pack is 250g, so all I need to do is make it so that my weekly food order has no more than one stick of butter. That will account for 80% of my suggested fat intake per week, then I will make up the rest (and probably a bit more) through eating meat and eggs.
Trial is the best way to determine anything for yourself. Let's see how you go. 🙂Cory
.5:1 is for pure fat loss. If you are going to do this, I wouldn't train or cut the volume way down.
Okay, so fatloss is my primary goal, so if I need to cut out exercise I will. But do I really need to . . .?
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