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Anonymous
A few questions if you don't mind, /fit/

1. I have the upper body I want, the lower body I want, but a shitty fat midsection, lower back, and ass. Clearly even though I like my body aside from that, I need to lose fat. To do this, should my primary concern be creating the caloric deficit, or following it? For example, if my body needs 3000 calories a day to keep up with me and my daily exercising for maintenance, should I eat 2200? OR since my RMR is a measly ~2000, should I eat just 1200? One has a 800 deficit, the other has a 1800 deficit.

2. If my body needs 3000 for maintenance a day, and that's based on an average amount of activity, and say I push myself ultra far one day to the point where I need 3500 calories--but only consume 3000--how does my body get that remaining 500? Does it get it from fat or from muscle, assuming I worked out every muscle in my body that day and consumed more than adequate-for-growth levels of protein?

3. If I have a relatively high level of fitness and just want to maintain, should I go for endurance-everything (more reps of lower/same weight, more sets, more running) in order to create that caloric deficit, or would pushing my muscular boundaries each time be more beneficial for fat loss somehow?

4. What's the best diet ratio between protein, carbs, and fat for weight loss, and at what times of day should I consume a relatively larger amount of each? Is day-to-day caloric level staggering effective?

Thanks /fit/. Sometimes I think I know what I'm doing, but someone here always seems to prove me wrong with counter-intuition.
>> Anonymous
anything over a 500 deficit is overdoing it tbh
>> Anonymous
you have to remember RMR is just you body existing. you have to add the calories burned during you daily activity etc
>> Anonymous
>>187255
>>187261
What happens otherwise? I'm just curious.
>> MaddoxMan !!pvgYyl5+noK
You're an endomorph, welcome to the club.
>> MaddoxMan !!pvgYyl5+noK
>>187255
And oh, well in the event your body feels it hasn't received enough calories it goes into a catabolic state in which fucks your metabolism slightly and muscle tissue is broken down instead of fat.
>> Anonymous
>>187255
I'm puzzled here, because then it begs the question of what's the point of exercise? I thought I was exercising in order to build a good deficit, not to just allow myself to eat more. If I stopped exercising right now today forever and only went 500 below my RMR daily, then how does that compare to only exercising off 500 calories each day while eating only 2000 calories? If I'm trying to lose fat, are they the same or different?
>> Anonymous
No prob.

1. Yes.
2. Depends.
3. Depends.
4. Depends.

Good luck!
>> MaddoxMan !!pvgYyl5+noK
Actually, you know what dude, all you'll find your answers in this book:

http://rapidshare.com/files/121796184/Burn_The_Fat_Feed_The_Muscle_-_Tom_Venuto.rar
>> Anonymous
>>187280
Faggot
>> MaddoxMan !!pvgYyl5+noK
>>187277
Omg, read the book... seriously you will have a firm girp on everything you don't understand.

First of all, when you don't exercise and just starve yourself, where do you think that weight loss is going to come from. Cardio burns fast. That is the BEST way. Having muscle BURNS fat. Lifting weights won't burn fat directly, but you will burn calories AFTER your workout throughout the day by an indirect means BECAUSE you lifted.

There's not much I can tell you that the book doesn't cover in a more elaborate way, you'll teach yourself better to do some research than looking for advice here.
>> Anonymous
>>187280
I'm probably asking for a little much from /fit/ then. I'm the sort who wants to know with an ounce of science how things work, not have things just laid out for me. Venuto doesn't get into the sort of detail about it that I'd like--I'm well aware he's trying to sell a book, and you can't always trust salesmen.
>> MaddoxMan !!pvgYyl5+noK
>>187283
Yes I'm a faggot. Now you recommend a better resource for someone who need a goo jumping off point. I'm not saying LIVE YOUR LIFE BY THIS BOOK IT'S THE WORD OF GOD but it's an EXCELLENT starting point, gives you a lot of good, proven, non-bullshit advice!
>> Anonymous
Has a man who's exercised himself to the point where he needs 4000 calories daily, and eats 4000 calories on that day, lost more fat than someone who goes through 3000 a day and consumes 2900?
>> Anonymous
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>>187286
Stop spamming it, shit for brains. You know you're actually turning people OFF of the book by posting it in every thread, you douche fag.
>> MaddoxMan !!pvgYyl5+noK
>>187289
I'm not spamming it. /fit/ has A LOT OF PEOPLE who are new, trying to lose weight and don't have a fucking clue where to start. They make the same threads everyday asking for advice. Instead of flaming them and telling them "GO TO TNATION FAGGOT! 5x5! SQUATZ NIGGER!" I give them a good resource that can help them.
>> Loser
>>187286
I don't see why anyone would argue against you. That book is a giant ball of /fit/ advice.
>> Anonymous
>>187285
Lyle McDonald's books are like that. he pulls no punches.
>> MaddoxMan !!pvgYyl5+noK
>>187294
/r/ better resource then for me to 'spam' to people who are new and need advice.. honestly I would really like it so I can help more people.
>> Anonymous
>>187296
Just out of curiosity, have you ever read any other book in your lifetime?
>> MaddoxMan !!pvgYyl5+noK
>>187298
No dude, this is sole form of entertainment.. which doubles as my bible as well. And in my spare time I fap to it! Which reminds me...
>> Anonymous
>>187294
It certainly helped me out. I just made the decision to become more fit a few weeks ago, and reading that book helped me to better understand this board's advice.
>> Anonymous
>>187288
>>187288
>>187288
>>187288
>>187288


Someone?
>> Anonymous
Sup MaddoxMan

brb reading venuto
>> Loser
>>187296
>>187308
No MaddoxMan, you have the wrong idea. I believe that /fit/'s advice is good and that the book is good. Anyone new here looking for /fit/'s advice should read up on Tom Venuto's book because it is a compilation of /fit/ advice.
>> MaddoxMan !!pvgYyl5+noK
>Has a man who's exercised himself to the point where he needs 4000 calories daily, and eats 4000 calories on that day

That means he has neither gained or lost, he's just 'maintaining' in that cycle. To gain weight you need more calories and to lose weight you need fewer. It's simple.

>lost more fat than someone who goes through 3000 a day and consumes 2900?

He's lost none whereas someone who has a 100 a day deficit will lose less than a quarter of a pound a week.
>> MaddoxMan !!pvgYyl5+noK
>>187320
The name 'loser' made me think you were being condescending/trolling.

>>187338

The best way to lose weight is to put a deficit of 500 - 1000 in your diet. Make sure the majority of the lost calories comes from EXERCISE and not from simply limiting what you eat.
>> Anonymous
>>187338
Wrong, I just figured this shit out on my own.
Hypothetically, let's say that 40% of all calories burned during exercise are from fat, THEORETICALLY.

Mr 4000 in his 2000 calories of exercise has burned 800 calories of fat off directly, while Mr 3000 in his 1000 calories of exercise has burned off 400 calories directly from fat. Even if Mr 3000 deficits 100 and that magically is all fat, Mr 4000's fat loss for the day is 800 from fat, and Mr 3000's is only 500 from fat.

This is assuming that Mr 4000 does not store fat after his long day of burning 4000 calories, given he is not consuming in excess.

Amirite?
>> MaddoxMan !!pvgYyl5+noK
>>187349
You're 100% right. I msiread the questions, I thought you meant the person required 4000, I missed the 'EXERCISED TO THE POINT WHERE HE REQUIRED'

But I would also like to say, if you figured it out on your won, why the fuck didn't you do that in the first place?
>> Anonymous
>>187361

UNF UNF UNF UNF UNF UNF UNF
>> Anonymous
>>187361
Why the fuck does a /fit/ board exist at all? You might as well just redirect that link to it on the nav frame to the pdf of Venuto with the way you want it. Jesus man.

I ask questions I can answer myself because I might be wrong and missing some greater insight that changes the validity of the answer I can get on my own.
>> MaddoxMan !!pvgYyl5+noK
>>187370
Well then you just proved my point. There's a difference between knowing the answer to a questions and asking for another perspective or to see if what you think is correct. It's totally different to ask a question you don't know, google it (which you should have done to begin with), then get wrong/bad advice and prove that person wrong.

It's counter-productive, if you had come here and asked AFTER you knew the answer to your question then what you said would have been right, but that's not the case!
>> Anonymous
>>187376
You have no point, you're just a tool of convention. I already have a rough idea of how everything works, but the questions I asked are beyond the immediate scope of keywords and Venuto. I have rough ideas as to what their answers may be, but what the fuck do I know, I'm just some dude who took a nutrition class once--everyone here is so insistent on knowing their shit that there's a good chance I'll get an answer I wasn't expecting, and with some good explanation behind it too.
>> Anonymous
For example, finding out about HIIT from /fit/ blew my mind. My questions in the OP have been touched upon but not really answered thus far.
>> MaddoxMan !!pvgYyl5+noK
>>187386
Sometimes it's not good to know everything, the more complicated you make things sometimes that makes it harder to stick with it. It can be overwhelming. You don't NEED to know the detailed reasons behind why HIIT works, and a good diet combined with exercising burns fat. A little bit of info to get your mind around it is good enough. I mean, you might be different but losing weight is hard enough without having to know the mechanics behind everything.

If you WANT to know these things because it interests you, try to take some courses at university.
>> Anonymous
>>187285
>I'm probably asking for a little much from /fit/ then. I'm the sort who wants to know with an ounce of science how things work, not have things just laid out for me. Venuto doesn't get into the sort of detail about it that I'd like--I'm well aware he's trying to sell a book, and you can't always trust salesmen.

you clearly haven't even LOOKED at the book. While your statement holds a nugget of truth, I advice you to skim through the books preface to see why this book is different.

I still have a slightly too large midsection, but that book helped me go down from 200 to 165 pounds, and that was with gaining muscle, and I must say I am very satisfied with my upper body where before I was all fat no muscle.
>> Anonymous
>>187400
There's too much advice out there these days to simply pick and choose any ratio, any program, and stick with it for 5 months to get the results I want. Alternatively, if I understood how it all worked and picked up a ratio and program that's optimized for just me, who knows, the same process might only take 2 months, and I'm impatient since I've been doing it wrong for two years already.

I took a simple general education class at my university already on Diet&Exercise last year, and even just re-read my course reader last night. It didn't go into the level of detail I'm requesting on these exact topics, although I don't think my questions are particularly challenging at all, except that I could easily be missing something if I trust the same intuition which got me no where in two years while I exercised all the damn time because I thought it was a simple deficit game that I was winning by eating so little and running so much.
>> Anonymous
>>187406
That's awesome. I too have a nice upper body, and legs... i'ts just my thighs and stomach that are not good at all. As endomorphs we can never really rid ourselves of that look, but honestly I'm in this 'game' for the health aspect, not aesthetics because well, I already have a g/f going on 3 years now.... although a great motivation to get fit is trying to look good for the opposite sex, just don't make it your only reason or focus on it too much.
>> Anonymous
>>187406
No I did LOOK at the book three years ago and all I saw from it was blahblah deficits blahblah intake outtake blahblah exercise, this that whatever. If my questions have such simple answers that can be discovered by reading Venuto, then why isn't anyone simply answering them for me?
>> Anonymous
2. your body gets it from fat, unless youre cutting weight then it gets it from muscle, because if youre cutting weight your body will burn muscle before fat because itll kick into survival mode.
3. from what ive heard its better to do a higher intensity workout for a shorter amount of time then simply doing something like jogging for an hour. jogging will increase your endurance but the high intensity workout will burn more.
4. diets depend; a few general things though
protein is better later in the day
if youre serious about the diet, eat your largest meal in the morning, and eat at least 3 hours before you go to sleep [metabolism slows down when youre sleeping]

if youre curious i was a rassler
>> Anonymous
>>187419

SEE

>>187286
>[it's a good] resource for someone who needs a good jumping off point. I'm not saying LIVE YOUR LIFE BY THIS BOOK IT'S THE WORD OF GOD but it's an EXCELLENT starting point, gives you a lot of good, proven, non-bullshit advice!

187292
>/fit/ has A LOT OF PEOPLE who are new, trying to lose weight and don't have a fucking clue where to start. They make the same threads everyday asking for advice. Instead of flaming them and telling them "GO TO TNATION FAGGOT! 5x5! SQUATZ NIGGER!" I give them a good resource that can help them.
>> Loser
>>187386
>>187370
You best be trolling, nigger.
>> Anonymous
>>187428
Thank you, kind anon. Any idea at which percentage of body fat your body decides you're cutting instead of losing weight, going after muscle exclusively?
>> Anonymous
>>187442
when you start going under 8-6% i would guess, its hard to pin point it somewhere, but if youre eating 3000 calories every day you shouldnt be losing muscle.
i was fluctuating between 12-10% before i started losing muscle cutting weight [wasnt really eating]
>> Anonymous
>>187450
Sorry if I'm springing a question on you that's out of your range but...

Say I need 3000 calories a day, maintenance and exercise, and I'm at 13% body fat. Now let's imagine I go through my day, exercising and all that to have that requirement. BUT what happens if I decide on that day to eat absolutely nothing, just drinking water and taking my vitamins? How much of that 3000 deficit comes from fat and how much from muscle?
>> Anonymous
>>187455
Probably very little
If you stop giving your body consistent food intake, it will attempt to preserve itself by storing as much food as possible as fat when you do eat.

Thats why eating more often helps you slim down. Your body wont have to keep backup fat storage if food is constantly coming in.
>> Anonymous
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>>187455
Why would you need to know the answer to that? Fuck off you trolling cunt, just go suck a cock or take some university courses and leave us alone with your bullshit questions. RAAAAAAAAAAAGE.