|
Important Stuff To Know
- Weight loss is not linear and predictable. Weigh yourself every day and track the average. Ignore short term fluctuations.
- No specific food has a fat loss advantage over any other food. Eat foods you enjoy that deliver adequate macros and micros.
- Cardio is not necessary to lose fat. It's just a tool to increase your net calorie deficit.
- Muscle loss is not an issue if you get adequate protein and train properly, even on a big deficit (unless perhaps you are already quite lean).
- Don't train on a bro-split from a magazine. Unless you've been training for a year or two, you will probably do better on a full body strength program designed by an expert. You are probably not an expert.
- Keto offers no fat loss advantage over any other caloric deficit, except perhaps for very obese, sedentary folks.
- Eating fat does not make you fat. Low fat diets screw up your body. Adequate dietary fat is crucially important.
- The only bad fat is trans fat. Saturated fat is fine unless you eat stupid amounts of it.
- Protein powder is a processed convenience food and offers no advantage over protein from whole foods. Use it if you like, it's fine. Remember to count the calories in it.
- Sugar & simple carbs are irrelevant for fat loss as long as you hit your macros within a calorie deficit.
- You cannot, in any way, change where your body chooses to burn fat from. There is no spot reduction.
- Eat 1 meal/day or 10, there is no measurable effect on fat loss.
- Eating carbs before bed is irrelevant within a calorie deficit and adequate macros.
- You do not have metabolic damage unless you've been eating starvation level calories for a very long time.
Diet Calendar Entries for 07 June 2015:
|
2181 kcal
|
Fat: 94.17g | Prot: 93.28g | Carb: 243.80g.
Breakfast: Apples, On The Border Tortilla Chips, Dannon Oikos Traditional Greek Yogurt - Strawberry, Apples, Avocados, Pringles Original Potato Crisps, Great Value Natural Apple Sauce, On The Border Tortilla Chips, Fried Rice, Mission Foods White Corn Tortilla, Tropical Cheese Queso Blanco, Private Selection Carne Asada. more...
|
|
4121 kcal
|
Activities & Exercise:
Weight Training (moderate) - 35 minutes, Exercise machine (slow) - 2 hours and 20 minutes, Sleeping - 7 hours and 30 minutes, Standing - 2 hours, Resting - 4 hours and 5 minutes, Sitting - 7 hours and 30 minutes. more...
|
|