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Advice that might help you lose fat.
on 10 October 2014
I am not sure I agree with everything in this book, namely that you can eat any amount of protein or fats and not get/gain fat.
I have been lifting weights and eating 6 small meals of protein and good carbs for around 6 years now.
I have read many books, magazines and the diets of top bodybuilders who become incredibly ripped (5% and below body fat).
I tried the diet for a couple of weeks, so I am not saying this is completely conclusive but I gained weight ( just a lb or so) and felt full often, it wasn't as effective as my current diet.
What I believe to be true is that fats and proteins are much more filling then carbs, especially empty carbs like sugar and high G.I carbs (white bread, potatoes etc), therefore if you eat only protein and fat and as much as you want, you probably wont want that much as you will become full easily.
The benefit of cutting carbs completely and switching to fat is that sugary carbs along with starchy carbs digest very quickly and for one reason or another are much more readily available to turn into fat cells, even if your overall calories are below maintenance. So to eat 300kcals of fat or 300kcals of starchy carbs has a completely different hormonal effect on your body.
The notion of calories in calories out is true (the book disputes this), but it is important what these calories constitute, I once tried a diet of eating lean protein and clean carbs, oats and only oats, but loads of them, with the idea that as they are all clean calories I will gain only lean muscle mass. Well after eating around 4000kcals per day of this clean food across 3 weeks (and being very full in the process) I had clearly gained a few pounds of fat.
After trying various different diets and ideas across the years I have now come to the stage where I eat 6 small meals a day, I make sure I get around 30g of high quality protein each meal, I eat plenty of fat during the day, (cheese and cream cheese are my favorites at the moment), I drink around 5 litres of water per day and I only eat carbohydrates after a workout, when they are needed.
Following this diet I usually lose around a lb - two lbs of fat per week whilst gaining lean muscle mass. I don't lose muscle and strength whilst cutting, infact I gain alot of strength and muscle, my reps don't go up 1 per week, but 2,3 or 4 on most exercises (this is assisted by my training style, one high intensity set to failure, read Mike Mentzer). The diet helps alot with this.
With any goal, motivation is key, so I weigh myself on electric scales once per week, on the same day after waking and using the bath room. Seeing the numbers drop gives me motivation to keep on track.
I hope this information helps anyone trying to improve their selves.
Comment if you have questions.