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  #1  
Unread 01-23-2016, 01:52 PM
Rykertest Rykertest is offline
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Default New to this site and GFE. 41, Male, BF Cat 2, activity Cat 1

I just finished reading the guide for the second time and I'm left with a few questions that I'm either missing in the book, or it's not discussed but I'm guessing info overload and I'm just not catching it. To provide some history;

I work 2 jobs, one physical, one sort of physical (lots of driving). I work about 70 hours a week, long shifts. I am required at one job to work out on shift so every 3rd day I do about 45-60 minutes of supersets with heavy weights, then walk a mile or so on the treadmill. Other than that, no structured workout, I'm just busy.

Using the numbers in the guide to set daily calories, I came up with 1800 calories as my daily goal. Thats ironic because for the past 8 months I have been using the zig zag method with saturday being my weekly average of 1800 calories (40/35/25). I lost 25 lbs and put on about 10 lbs of muscle, got stronger across the board, conditioning went up as well stomach issues got much, much better. Overall, very solid progress and I'm happy with that even if the daily calorie fluctuation was less than simple for awhile. I never did plan a weekly refeed or cheat, they would just happen at birthday parties and holidays, etc. Then 4 months ago it stopped working. Now, I still have a decent amount of body fat to lose so this is in no way a result of me being too lean and it just being tough to lose that last few lbs. I adjusted down for a month, no change in weight or body comp. I adjusted up for a month, no change in weight or body comp. I tried Keto for 6 weeks and had a miserable experience with my stomach. *Side note - From 2009-2013 my life was VERY high stress with chronic horrible food and it did a real number on my entire digestive system. It took a year of probiotics and yogurt, prescribed meds, greatly reduced food variety (9 foods total), lots of other stuff I wont bore you with to get my digestive track back to something close to normal and Keto never did work right for me. (I'm not here to discuss keto, it didn't work with my gut and I will not go back on it)

SO, What I'm trying to figure out is the macros. I personally do well when I have a fit day account laid out for a week with food amounts, macro breakdown and I can see an entire week planned. It's worked great so far but I have been missing out on a lot of life not being able to eat like others. I discovered this guide and would like to incorporate that to improve my social/family life. IF I am doing this correctly, I would cut 10-20% off of the 1800, have one reward meal on say, wednesday nights, and then a 5 hour refeed window on Sunday. That works GREAT with my work and family schedule. What I don't know is how best to set my macros. I like lower carb but not keto low.

Question 1) Are my calories set at 1800 correct?

Question 2) How would my macros change?

Question 3) I need a minimum of 100 grams of carbs per day when dieting in a deficit, correct?

I liked what I read in the guide but admit I was left confused as to how to plug the entire thing together. I realize this may be rather simple to those of you with more experience so I apologize if my question is answered in the guide, I tried to find the answer and am just missing it I think. Thank you in advance for any assistance you are able to provide.

Last edited by Rykertest : 01-23-2016 at 02:50 PM.
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  #2  
Unread 01-26-2016, 06:25 AM
BigPecsPeter BigPecsPeter is offline
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Originally Posted by Rykertest View Post

Question 1: Are calories at 1800 correct?

Question 2) How would my macros change?

Question 3) I need a minimum of 100 grams of carbs per day when dieting in a deficit, correct?
1: no way to answer this question as you haven't stated your body weight.

2: do what you want with the macros, provided you've set protein high enough to be muscle sparing and carbs high enough to avoid ketosis. Focus on numbers rather than percentages.

3: 100g of carbs is not some magic minimum dietary requirement, but is typically the minimum to avoid ketosis. Higher carbs will improve energy and performance. Easy to get 100g worth as they're so abundant in foods.


General comment: I've heard others say that they've found this book hard to 'put together'. I guess that's because it's a loose guide rather than a spoon feed. I never really had that reaction myself, because I just used it as a valuable adjunct to the knowledge base I already had. This is honestly the best way to use it.
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  #3  
Unread 01-26-2016, 07:20 AM
Rykertest Rykertest is offline
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Originally Posted by BigPecsPeter View Post
1: no way to answer this question as you haven't stated your body weight.

2: do what you want with the macros, provided you've set protein high enough to be muscle sparing and carbs high enough to avoid ketosis. Focus on numbers rather than percentages.

3: 100g of carbs is not some magic minimum dietary requirement, but is typically the minimum to avoid ketosis. Higher carbs will improve energy and performance. Easy to get 100g worth as they're so abundant in foods.


General comment: I've heard others say that they've found this book hard to 'put together'. I guess that's because it's a loose guide rather than a spoon feed. I never really had that reaction myself, because I just used it as a valuable adjunct to the knowledge base I already had. This is honestly the best way to use it.

Hello Peter, thanks for taking the time to reply to my post. I'll answer your answers with the same corresponding numbers below.

1) Weight is 195. I'm 5'8", male, 41. I used an activity factor of 11 and came up with 2145 maintenance calories so I set my daily caloric intake at 1800 to be in a 345 calorie deficit each day. I'll have to refer back but I think I'll need to reduce that to 1645 for 1 lb of fat loss per week?

2 and 3) I'll wrap these both up in the same answer since they're related. - I went back thru the guide this weekend and did the math and came up with these numbers - P/131 Grams - C/197 Grams - F/88 Grams.

I had a dexa scan a few months back that showed a LBM of 131 lbs so I'm rather "husky". lol I found the book to be a good read but I kept sensing I was missing some part of the calculations. Maybe I still am, maybe you can shed some light on that.

Thank you again for taking the time to reply and assist me. Have a good day.
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  #4  
Unread 05-11-2016, 11:37 PM
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asmcriminal asmcriminal is offline
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Quote:
Originally Posted by BigPecsPeter View Post
1: no way to answer this question as you haven't stated your body weight.

3: 100g of carbs is not some magic minimum dietary requirement, but is typically the minimum to avoid ketosis. Higher carbs will improve energy and performance. Easy to get 100g worth as they're so abundant in foods.
I just wanted to reply to this comment. When I am in ketosis, I have eaten around 150g of carbs and still was in ketosis. I did not eat that many carbs every day but after I eat that many, I test for ketosis just to see and I am still in ketosis.

I use ketonix. It is a device that you breathe into and it measures the acetone concentration of your breath to determine if you're in ketosis or not.

I also get into ketosis when I am doing RFL. I no longer do a keto based diet.
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  #5  
Unread 05-12-2016, 06:34 AM
Rykertest Rykertest is offline
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I just wanted to reply to this comment. When I am in ketosis, I have eaten around 150g of carbs and still was in ketosis. I did not eat that many carbs every day but after I eat that many, I test for ketosis just to see and I am still in ketosis.

I use ketonix. It is a device that you breathe into and it measures the acetone concentration of your breath to determine if you're in ketosis or not.

I also get into ketosis when I am doing RFL. I no longer do a keto based diet.
I greatly appreciate the replies, it does help me figure this out. I do need to sit down and take the time to re-read the book and recalculate everything from scratch. It's odd that I stated in an earlier post that a grown man shouldn't be eating 1100 calories, implying that was far to little. Now I'm reading all the posts in the RFL forum. lol Fat loss is frustrating. I realize it's supposed to be a simple concept, and I'm sure if you take away my question oriented mind, it is, but it's not easy. I'll keep plugging away. Thanks to you and bigpecspeter for your assistance.
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Unread 05-12-2016, 01:20 PM
Ryker Ryker is offline
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Quote:
Originally Posted by Rykertest View Post
I greatly appreciate the replies, it does help me figure this out. I do need to sit down and take the time to re-read the book and recalculate everything from scratch. It's odd that I stated in an earlier post that a grown man shouldn't be eating 1100 calories, implying that was far to little. Now I'm reading all the posts in the RFL forum. lol Fat loss is frustrating. I realize it's supposed to be a simple concept, and I'm sure if you take away my question oriented mind, it is, but it's not easy. I'll keep plugging away. Thanks to you and bigpecspeter for your assistance.
A lot of people still have that mentality, but you should go with whatever works for your goals and that you can stick to. Yeah, eating 1100 kcal with no end in sight would suck and I'm not sure that would be a life well lived. But if that only takes a relatively short time, it's manageable. Don't think what you "should" do based on some preconceived notions of what is acceptable in the fitness community.

That being said, I wouldn't do RFL if I were you. I'd just up the low-to-mid intensity cardio and eat more. For example, I'm currently eating 1800 kcal (like your original plan), doing 2 hours of cardio a day, not lifting, and losing about 2 - 2.5 lbs per week. If I did RFL with no cardio, I'd be losing at about the same rate, but the 900-1000 kcal intake difference is huge at this point.
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Unread 05-13-2016, 01:24 PM
Rykertest Rykertest is offline
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Originally Posted by Ryker View Post
A lot of people still have that mentality, but you should go with whatever works for your goals and that you can stick to. Yeah, eating 1100 kcal with no end in sight would suck and I'm not sure that would be a life well lived. But if that only takes a relatively short time, it's manageable. Don't think what you "should" do based on some preconceived notions of what is acceptable in the fitness community.

That being said, I wouldn't do RFL if I were you. I'd just up the low-to-mid intensity cardio and eat more. For example, I'm currently eating 1800 kcal (like your original plan), doing 2 hours of cardio a day, not lifting, and losing about 2 - 2.5 lbs per week. If I did RFL with no cardio, I'd be losing at about the same rate, but the 900-1000 kcal intake difference is huge at this point.
My schedule is quite full (75+ hours a week of work) so 2 hours a day of cardio is most likely not going to happen. I work out every third day at my job that has a gym but my diet is where I have the most freedom to work, and if I'm honest, where I need to focus my energies. I've never been a soda drinker or candy eater, breads and pasta own me. lol I notice my stomach feels better and I lose weight when I keep the carbs in check, but not so low that I'm doing Keto which messes me up digestively but thats for another thread.

The thing that concerns me about RFL is that both my jobs are physical in nature, sometimes, very physical. I don't see RFL being very kind to me when I'm trying to bust my butt. If I sat at a desk all day then maybe it would be a better fit, but I don't know what Lyle would suggest with regards to a physical job and RFL. Maybe I'm worrying over nothing.
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  #8  
Unread 05-12-2016, 02:01 PM
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asmcriminal asmcriminal is offline
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Quote:
Originally Posted by Rykertest View Post
I greatly appreciate the replies, it does help me figure this out. I do need to sit down and take the time to re-read the book and recalculate everything from scratch. It's odd that I stated in an earlier post that a grown man shouldn't be eating 1100 calories, implying that was far to little. Now I'm reading all the posts in the RFL forum. lol Fat loss is frustrating. I realize it's supposed to be a simple concept, and I'm sure if you take away my question oriented mind, it is, but it's not easy. I'll keep plugging away. Thanks to you and bigpecspeter for your assistance.
Ryker has a good post, I ditto it.

I would also like to state that there is a difference of doing RFL short term(Very low calories) and a moderate deficit(reducing your calories a moderate amount). Low-calorie diets are for short term use only, they are not for long term use.

Is eating 1,100 calories wrong? Depends on context, how long are you doing it? That's what matters.

In regards to your 4-pound weight gain in 2 weeks. Theoretically, you have to burn 3,500 calories to lose 1lbs of fat. Thus to gain 1lbs of fat you would have to eat 3,500 calories above maintenance calories. Maintenance calories are the number of calories you need to support your current weight. I would roughly estimate your maintenance calories is around 2,500 calories per day.

4 pounds of fat would be 14,000 calories. You said you gained 4lbs in 2 weeks(14 days) this is 14,000calories/14days = 1000 calories per day.
TO gain 4lbs in 2 weeks you would have to eat your maintenance calories 2,500 plus the 1000 calories a day. This is a total of 3,500 calories you would have to eat a day.

Did you eat 3,500 calories a day for the last 14 days? More than likely not, thus you did not gain 4lbs of fat. There are many factors that contribute to weight gain. Just because you're gaining weight does not mean it is fat.

Also weight loss is simple, burn more calories than you consume, that is all. Do not make it more complicated than that.
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Unread 01-29-2016, 07:09 AM
Rykertest Rykertest is offline
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hhmmm....well, whatever I'm doing is not working. I don't weigh myself very often but as I was getting dressed this morning my clothes felt tighter and not in a good way. I took them off and weighed myself and I've put on 4 lbs in two weeks. Thats irritating.
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Unread 02-11-2016, 04:21 AM
BigPecsPeter BigPecsPeter is offline
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Originally Posted by Rykertest View Post
hhmmm....well, whatever I'm doing is not working. I don't weigh myself very often but as I was getting dressed this morning my clothes felt tighter and not in a good way. I took them off and weighed myself and I've put on 4 lbs in two weeks. Thats irritating.
You haven't managed to create a calorie deficit. Best to reformulate and try again.
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