Fat Loss Checklist

Koolaid76 · 2015-01-16T17:37:09+00:00

Anything will work as long as its caloric restriction but some people do far better on HFLC

bigsexyman · 2015-01-16T19:42:51+00:00

Your checklist is way off.

Starchy carbs --> insulin spike which causes fat to increase. Low glycemic index foods (whole grain) do not have this effect.

Calories from fat: You are a male, your testosterone is dependant on fat intake. Low fat diets throw this off. So NO.

Compound lifts 5-8 reps. How many sets are you doing?

Cardio. HIIT is for increasing VO2 max, not for total calorie burn. Total calorie burn is where you will see fat loss, though increasing your VO2 max will assist your lifts so still good to do. Run 15 miles a week.

Sleep: 8 hours +. again No. Why? Sleep quality decreases as hours of sleep goes over 8.5 . The ratio of REM to restful sleep changes. Sleep 8 hours. Wake up.

H42 · 2015-01-16T18:43:29+00:00

First Fat Loss Rule: Ditch the chubby GF/LTR.

UnusualOx · 2015-01-16T18:22:06+00:00

Most of weight loss can be boiled down to consuming fewer calories than you use up. If you're not losing weight, you're eating too much and need to track your calories. If you're doing so and still not losing weight, you need to measure what you're eating better because you're estimating wrong. That's it.
Unless you're working out at full intensity, you're probably burning far fewer calories than you think during your workouts. 20 minutes of super high intensity is better than 2 hours of half-assing it.
If you wish to go more into this, for weight loss I'd emphasize lowering carbs over lower fat. Outside of pure junk food, most high fat foods (think of natural stuff like olive oil, avocado, coconut) are pretty good for you, tasty, and just fine in moderation.
As far as breakfast goes, some people have had good success with fasting for a few hours and skipping breakfast altogether for weight loss. I think it comes down more to personal preference - I'd rather save my daily budget of calories for a bigger lunch or an occasional dessert rather than breakfast foods, which I'm not too fond of. http://antranik.org/intermittent-fasting/

DougieTheCaker · 2015-01-16T20:03:21+00:00

Budd you got it mostly wrong.

You need to up your fat intake, ditch breakfast, ditch carbs altogether.

When you wake up your body is primed for fat burnign so big breakfasts with carbs is coutner productive. Quickest way to drop fat is to do light cardio in the morning and dont eat after or eat light fat/protein.

Try intermittent fasting too ie only eat from 12-8pm everyday

redpillbanana · 2015-01-16T17:47:26+00:00

You may want to check out the Leangains protocol:

http://www.leangains.com/

Using Leangains, I was able to drop so much fat that I could see the veins at the bottom of my abs.

SWALLOWTHISPILLBITCH · 2015-01-16T18:06:50+00:00

I would like to see anyone just starting out to either pick just losing fat or just adding muscle at first, doing both is insanely difficult. I would second leangains.

garlicextract · 2015-01-16T19:14:48+00:00

Eat less than 20% of your calories from fat

This doesn't matter. Well, kinda. Either eat less than 20% of your calories from fat, OR load up on fat to your heart's content (while following other rules) but keep carbs under 20%. You have to do one or the other and you'll be fine.

I don't think eating a bigger breakfast really matters either.

TekkomanKingz · 2015-01-16T19:17:02+00:00

Do what works for you. Individually you are biochemically unique and have nuances others don't have. For some people HIIT works and for others it doesn't help them burn any fat. The key is to experiment and try things out and narrow down what works and then expound upon that.

But so far it looks like you are on the right track and have addressed most areas.

Kolbykilla · 2015-01-17T00:40:15+00:00

You misted the most important thing. All that ultimately matters in losing weight is restricting your calories below your TDEE. The norm is 500 but you can go pretty drastic with it.

And eating "bigger breakfast" is a load of bullshit. Unless your at the elite level of body building timing of when you eat or how big of a portion size you eat (within your caloric range) rarely matters.

The_Americano · 2015-01-19T04:58:05+00:00

While you have the exercize portion of your routine down right the nutritional part of it is based on outdated scientific research and you need to scrap it. You need to understand that consuming fat does not make you fat,its the carbs that are the issue. I wont go far into detail and will let you do the research yourself. head over to either r/leangains or r/ket orr/ketogains.

raceAround126 · 2015-01-16T18:34:55+00:00

I started at 145kg and am currently 89kg.

Things I did to drop the weight:

Cardio, cardio, cardio, cardio! Add some weights in, mainly machines just to start waking the muscles up from their long deep sleep. But cardio. Every day.
Halve your calorie intake for most days. I did 4/7 days on 1300 calories, 2/7 on 1800 and 1/7 as an off day where I just didn't count. That doesn't mean eat everything around you, just don't stress it.
Whatever you eat, eat less of it. No crap. No chocolate, no sugar in hot drinks, no fizzy drinks, no alcohol.
Dinner is always <something> with salad, soup and one slice of bread or on certain days a standard Trek bar. I also liked to have rice cakes. I hate these things, but found they worked.

Things that helped me on the way:

I did my own food shopping. I refused to let anyone get things for me. If I didn't buy it, it wasn't available
I did one shop per week. Never shop every day otherwise you will cheat
Make going to the gym the absolute must have every day. If you know you're going out in the evening, then you have to do a morning session. Even if you only get 30 minutes in!
Don't tell anybody that you are dieting. VITALLY important. They will sabotage you, they will try and convince you that you don't need to, they will fuck you over, they will make you feel bad if they ask about how the diet is going and you've had a bad week, if they say "you look slimmer", it will derail you and you'll subconsciously eat more next week. Then there are those that will start blah blah'ing their own brand of bollocks advice that really isn't helpful, trying to "help" you. You don't need help, do this shit yourself. TELL NOBODY. If you live with other people (family, SO, whatever), don't tell them either. Let them figure it out but maintain that you will still be cooking for yourself. Eat nothing they make for you.
If you do cheat and it's not your off day, punishment! Work out whatever it is, for me it was a fast day. Those hurt. In reality though, you should be strong willed enough to not cheat. I think I did once in the four years it took me.
Find a way to not be bored doing cardio. I'm a massive metalhead and had a tonne of MP3s on my MP3 player. I was more than happy.

One tip that I didn't do, take a before photo. All I have is evidence of old clothes that I could actually fit two of me into after I was done that I was that size. And I remember those clothes actually being tight on me to wear at one stage.

If you have any questions, I've done it! Feel free to ask.

EDIT: As an aside, loose skin! Yep, I had a bit. But because I lost the weight slowly and was under 30 years old when I lost most of my weight, I was lucky. I wasn't always fat, a lot of my fat was relatively "new" fat; for various reasons I overate during my previous relationship. But I had a little bit. The effective things I found for this was:

Lose weight slowly. Of course! Especially when you first start to notice it, increase your fat intake ever so slightly.
Use a good body firming lotion. I used the Reviva labs stuff and found it very effective.
Someone recommended to me a long time ago to start using Beef Gelatin. I add a spoon full to my morning coffee every morning. I think it has made some difference. I noticed my skin generally firmer after I started using it.
Don't get distressed if you get to a stage where the skin is very evidently loose. I went through this, it doesn't look pleasant. But it took about 9 months for it to snap back. It's not tight enough to show off my abs which look OK (not musclebuilder abs, but it's obvious that they're there). I'd need surgery to get rid of the last little bit, but unless I specifically point it out, nobody notices. I've never had a girl look at me and pick up on it at all.

damit2hell · 2015-01-16T18:23:47+00:00

I am a large proponent of ketogenic diets, personally found it a bit more difficult than most diets to find proper nutrition for, but the results were outstanding. Lost almost 20% body fat while putting near equivalent mass in muscle over 5 month span. Roughly stayed around the 195 mark +/- 5 lbs. From close to 35 % bf to hovering around 15%

blackyisthedog · 2015-01-16T19:04:45+00:00

Serioulsy, it is not that serious. If you have 20-30lbs to lose, just exercise and eat right, you will lose weight. If you are within your ideal weight range, cut more calories and exercise. If you plateau, keep cutting and exercise. There is no way to you can make a checklist, you have to find out what works for you by actually doing it not reading some study. For muscle gain, Eat lots of protein, preferably Whey protein, avoid meat, even lean meat as a principle. Eat chicken or turkey and eggs.

For exercise do 3 sets of 10 of everything with heavy weight, but make sure you can finish 10 reps with proper form, Focus on Chest Shoulder back deadlifts and Squats. Every week add weights. Do cardio AFTER lifting preferably Stairmaster. HIIT is good may be once a week. The idea is to create a plan that you will stick with. Don't be one of those gym guys who knows tiny details but have nothing to show for it. Do it yourself then adjust accordingly

Best approach is to do IF, NO breakfast, eat healthy lunch and dinner and drink as much water as possible. All this depends on where you are now. If you have never lifted, stick to basics. Cut fat with IF and then eat lots of protein, and lift...it is simple. It is a long journey so make it a life style not some strategy to lose weight.

H42 · 2015-01-16T18:51:50+00:00

Your diet depends on your current goal.

Way too tubby, must loose a lot of weight before hitting the gym.

or

Need to loose some weight and at the same time, build muscle and strength.

..

When focusing on weight loss only, you must eat 30-40% of your calories as fats. This sates your appetite so you do not eat too many calories over all. Not all calories are equal, they are metabolized differently.

Alcohol - cannot be turned into body fat. So when you consume alcohol and food, your energy needs are first met with the alcohol, any calories from that food in excess of immediate need are converted to glycogen and body fat.

Protein - next in line for what metabolizes. Any carbs you eat with the protein that are calories in excess of immediate need are converted to glycogen and body fat.

Carbs/starches - Only the amount utilized for immediate need are used for energy. any excess are converted to glycogen and body fat.

NeopolitanAfterglow · 2015-01-16T18:04:18+00:00

This is horrible advice. Fat should be 50% of calories at a bare minimum. Starchy carbs are your enemy.

The rest of the list is not that bad, but it's not going to matter if you follow the first part. You're going to have a bad time.

SikPon11 · 2015-01-16T18:04:46+00:00

Caloric restriction + 1g of protein per lb lbm

malandric · 2015-01-16T19:52:11+00:00

I have been doing BD workouts along with cardio and yoga. I watch my calorie intake, but I watch my fat intake even more. I cut high fat foods and my progress is great.

jcrpta · 2015-01-16T20:58:00+00:00

Okay, all these diets you've read about where they recommend "high protein, low carbs, don't eat bananas"?

All cobblers.

Every diet - no exceptions - is basically a proxy to calorie counting, simply because calorie counting is a PITA. Much easier to say "eat this, not that".

Now, different foods have a different impact on how full you feel (protein makes you feel full, carbs less so, fat less still), so your calorie consumption doesn't necessarily have much of an effect on how full you feel.

There are plenty of phone apps and websites out there that can take the hard work out of calorie counting, so "it's tedious and difficult" no longer holds water as an excuse.

tombreck2 · 2015-01-16T17:56:50+00:00

If you want a big (muscle) then don't do compound; isolate it.

For instance, if you want big pecs that hang off your chest then don't do bench press because it uses shoulder, deltoids, triceps, etc.

Instead do bench flyes to maximize work done by pecs.

Title	Fat Loss Checklist
Author	m555
Upvotes	0
Comments	31
Date	January 16, 2015 5:30 PM UTC (11 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/2snaog/fat_loss_checklist/
Archive Link	https://theredarchive.com/r/TheRedPill/fat-loss-checklist.28038 https://theredarchive.com/post/28038

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