+ 57 The fastest way to lose 10lbs of fat
Many people are chomping at the bit to get their cycle started and most of us are always preaching to make sure they lower their body fat to an “acceptable” level before starting. So this may be a strategy for those of you who want to get your cycle started ASAP but need to drop some fat first. Note: This is not a contest prep strategy but some of the principles here may have some merit for you.
What I am talking about here is losing 10lbs of pure fat not 10 lbs of scale weight, so you are actually going to be losing more than 10lbs of scale weight when you drop 10lbs of fat. Here is the reason why. Most people who are overweight lose about the same amount of fat as they do bloat. Drop your weight the wrong way though and you will also be losing muscle = not good So dropping that 10lbs of fat may likely net you dropping 20lbs in scale weight because of the extra bloat that will be lost along with the fat. If you are running on the leaner side, the ratio of fat/bloat (water) lost is more like 80/20 so dropping 10lbs of additional fat when you are already lean may net you only 12lbs of scale weight lost. This here is the reason why overweight people are able to lose weight much faster. They are dropping a ton of bloat along with the fat.
So, you are overweight and want to drop 10lbs of fat FAST. Here are some protocols you should follow.
1. Veggies are your only source of carbs
The first thing you need to do is cut out all carbs that aren’t veggies. Here are a couple of good reasons to do this. It is an excellent way to balance out the bacteria in your gut. Most of the bad bacteria in our gut and intestines feed off of sugars and starches, so getting rid of most of those should help to decrease inflammation which will help you get rid of bloat and abdominal fat. Another reason for veggies only is that it is much more difficult to make fat out of protein, it is much easier to make fat out of simple carbs.
2. Eat lots of veggies
Lots of veggies means 12-14 servings/day. Sounds like a lot doesn’t it, but considering you have gotten rid of all of your other starchy carbs it really isn’t. The added fiber, minerals, and antioxidants you’ll be getting from these veggies will help to increase your metabolism and other fat burning enzymes. Keep it colorful also. The more different colored veggies you eat the better. They don’t all have to be raw either, just make sure they don't come from can.
3. Mmmm good! Fiber and coconut oil
Supplement your breakfast with fiber and coconut. Coconut oil is high in MCT’s which actually increase various fat burning enzymes and since you are not eating starchy carbs any more it will also give you a boost of energy in their place. Actually feel free to have some coconut oil anytime when you are feeling fatigued due to lack of carbs. Don’t skimp on the fiber. The more fat in your diet the more fiber you need. Your new higher protein higher fat diet is going to lose its effectiveness when there isn’t enough fiber to help with digestive flow. It also helps keep the good bacteria in your gut happy as well.
4. Who likes green tea?
You should. Green tea is one of the bee’s knees when it comes to a fat loss supp. It increases metabolism in multiple ways, is an antioxidant and a detoxifier. Shoot for a gram a day. Get most of this during the first half of the day unless you want to be up all night. Keep in mind a regular tea bag provides about 12mg of green tea extract so you may want to supplement with some capsules. I need to take the capsules on a full stomach; otherwise I puke them back up. True story.
5. Become a morning person
When you wake up in the morning your body is already in an accelerated fat burning mode. So take advantage of that and accelerate it even more by doing some fasted HIIT or lactic acid training if you are a cardio phobe. You also stimulate growth hormone doing this, which we all know is a potent fat burning hormone.
6. Glutamine and Leucine post workout, NOT carbs
Remember we are only eating veggies for carbs, so now replace your normal post workout carb load with glutamine and leucine instead. The glutamine will help restore your depleted glycogen levels in a slow and controlled fashion and the leucine has a small insulinogenic effect that will help you store your other post workout nutrients without having your insulin levels get to high. The two work synergistically together for the perfect anabolic response spurring on muscle growth. Shoot for 0.1g of glutamine and 0.05g of leucine per pound of bodyweight.
7. Finish your workout with a lactic acid burner.
As a general rule, when trying to lose fat your training should be shorter but more intense. Decrease your rest intervals, add in some drop sets or giant sets etc. Get those muscles burning at the end of the workout to build up the lactic acid in them. They should be on fire. This will in turn help to increase growth hormone which I touched on earlier.
8. Sleep like a baby
Sleep is a fat burning period and your main fuel source at night is fat, so don’t skimp on your sleep.
9. Increase the number of days you train or add in some extra cardio sessions
Nuff said there.
Now the million dollar Question. How long should I do this for??
To figure that out you should weigh yourself at least every couple of days. If you are not dropping at least a .5lb or more you need to make some adjustments. If you need to make some adjustments first try a refeed day of high carbs and low fat (no more than once every five days though). This may be needed since as your body adjusts to using more fat your metabolism may begin to slow. So if you have been losing weight steadily and then it comes to a halt, give it a refeed day to perk your metabolism back up. Your second option is to decrease total cals OR increase your training volume. If your refeed days aren’t working your diet needs to improve more or you need to decrease cals more or you need to train more.
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Awesome post, I always read what you have to say. If anyone is looking for any kind of advice this man is definitely one of the greats that knows what he is talking about.
Teddyweights32Good article! I’ve just lowered my calories under 2000 from 2500. I managed to lose 50lbs in 6 months. Hoping this speeds things up as well
Be sure to sprinkle some refeed days in there to keep the metabolism boosted.
Teddyweights32Hell yeah!
Good information, thank you for the post.
I appreciate the post, very insightful. I look like Peter from Family Guy at the moment. --
Good info Bro. What about keeping protein intake high?
I would shoot for at least 1.5g/lb to help stay in a positive nitrogen balance and minimize any muscle loss.
AirborneGruntExcellent info as always Mak
JessTrickstenGreat post
Dylan54000very interesting ! it looks very effective. someday i would try if good bf goes too high! I keep good note. thank you
Romano735Good post, thx mate
casey.38Great post
Bump.
Between posts like this and his spot on advice he is a major asset to this community. From newb questions to the most advanced and complicated issues.
Agree! Great information.
It doesn’t require a physician to tell you that the easiest way to manage your weight is to eat healthy food, have a good diet and also to exercise. Dietary fads and fast weight loss schemes could work for a time, but most men and women slide only to have the weight on again. This is because the key to long-term weight loss is reducing excess fat and work out.
Excellent post fantastic read brotheir i will definatly be taking this onboard respect
This is awesome info man I have been having hell losing this damn belly fat im pretty lean everywhere except in my gut. I'll definitely be taking this to the bank.
The yoda of eroids! thanks again for sharing your wisdom +2
+1, would give you more but can't.
Thanks man.
This is just what I was look g for right now.
Not running gear currently but want to lose that stubborn belly fat, and it's approx 10lbs.
Will try this and keep you posted..
Tnx
This is an extremely helpful post, and precisely what I was searching for. Very easy to read, and follow. I’ll definitely implement this in Mubarak’s new diet to shed fat.
I love how you focused on topics that were not drugs. Drugs aren't the key to fat loss IMO, they can help, but the basics, like what's said above is the foundation!!!
Good information brother
Looks good, but maybe exists an special diet for me?I have gastritis. In this cause i has gained my weight. Starts the pain in the stomac, it's the signal that need to eat.....eat......eat....
Try with https://www.eroids.com/forum/training-nutrition-diet/weight-loss/losing-...
thanks for posting something up for him
Thank you, I like to help people, especially the hopeless, or have such sensitive issues ..... I helped my brother with a similar problem, he had a stomach ulcer, and it was very difficult for him as long as we worked right diet, but the guy managed to climb out of this story and now lives a full life. but he had to forget about alcohol the whole
RickyBizexNOTICE: This is a fake user affiliated with anabolicenergy.com
- BFG
I wouldn't replace your meat with veggies, just replace your other carb sources you are eating with the veggies. Dump the bread, pasta and other high starch carbs like white potatoes and sweet corn and replace with vegetables such as broccoli, cauliflower, brussel sprouts, carrots, cabbage, green beans etc. I would also stay away from fruit as much as possible when trying to dump weight. A little fruit is ok but don't go overboard. Here is some more background on that.
https://www.eroids.com/forum/training-nutrition-diet/supplements/fructos...
I am not sure what type of workout routine you are doing but I don't think only three days in the gym is going to cut it. This is a good read for setting up an effective training program.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ma...
As far as your calories, calculate your Total Daily Energy Expenditure (TDEE) and drop your calories 500 below that. That should have you dropping at least a pound a week. Shoot for 1.25-1.5g of protein per pound of bodyweight and split the rest of your cals up between carbs and fat. A good macro ratio when trying to lose fat and retain muscle is around 50p/20c/30f.
Thanks for sharing such an amazing and informative article. I got answers to my questions. Losing weight has been a very big problem for me. I have tried so many things like exercising regularly, eating healthy food and running for miles. My friend also suggested me to use natural dietary supplements like http://www.nuez-dela-india.com/natural-seeds/, hydrocut.com, bitter orange .com and so on. But never tried it. After reading this article I am really motivated to set my goal and start working out again.
Awesome info.
dropdzzHad a read of this Lyle McDonald rapid weight loss and from his own words ,one can expect to lose twenty pounds in two weeks but only 4 to 6 will be fat 4 will be water so that leaves 10 lb of muscle loss in two weeks.No thanks!He also preaches an unhealthy aversion to fats.He may want to rename it to rapid muscle loss!
I will read your other gurus next and post my thoughts on them.
Sorry, but this was such a brosciency way to lose weight lmao. You can gain weight on this diet. Literally no scientific basis to this post and everybody commenting on how good it is are just cock sucking because of your karma. The real way to lose weight is to eat less than your TDEE, enough said.
The post below mine referring to lyle mcdonald's rapid fat loss is good. You should really read some of his material and learn some truth because so much of what you posted is just false, period.
dropdzzhad a read of eric helm and he's no dummie in fact he is smart enough to take arnolds encylopedia of body building and all of its principles and put them on a neet piramid.Other than that nothing new in fact the same things makwa has expressed,macro,micros,peroidization and rest.I wouldnt call it broscience but you did.I'll check out guru number three next and let you know what I think.
dropdzzYou are correct about loosing weight but the question was about 10 lb of fat. eating below TDEE is one way to lose weight but will have you losing fat and muscle at a consistent rate.The only way to swing that ratio to more fat than muscle is to control the insulin response.Makwas diet does that by limiting high glycemic carbs and replacing them with fiber and soluble fiber.This slows down sugar entry into blood stream effectively limiting insulin response.There is a reason most competitive body builders follow this approach while cutting.
I will give you this you posted you three gurus names so many times in several post you've convinced me to give them a read!
While i agree with you, if you are pigging out on broccoli and the like as called for in the OP, you are more than likely going to be below TDEE. I think that was the OPs point, as in if you follow these rules you dont have to count.
I dont agree, but for many it works.
I agree with you, find tdee, go 10 to 20% below and if it goes in your mouth, you track it, period. Adjusting when weightloss stalls. Its the only way to 100% to have results.
It'd be amazing what some of these high karma members could learn with a little reading on Brad Schoenfeld, Eric Helms, or Lyle Mcdonald
Dunno how many of yall have read or done the rapid fat loss diet by lyle mcdonald(total douchebag btw) but if you want to shed fat quick, its the fastest way i know of to do without aas or peptides.
Diet fucking blows and is intense as shut but its a short term solution.
Using this to adjusting my meal plan. Thank you so much for this information!
wooohooooooooooooo...way to go
Trump4PrezMakwa I have read eating more than two servings a day of uncooked cruciferous veggies can damage your thyroid. Where do you stand on this topic?
Never heard of that before. If that was the case my thyroid would be non-existant.
Trump4PrezHaha makes sense. I was looking around on the web. There is so much bullshit out there. Makwa whats your view on juicing?
Trump4PrezGreat read.... thanks for sharing
Hi Makwa, got a question for ya.
I will be trying to fatloss diet out
I have calculated my TDEE using the website and dropped it by 20% and calculated 1.2 grams protein per lean body mass. Decided to up it .2 since I will not be consuming starchy carbs. And need the Cals Then calculated .4 grams fat per lean body weight. obviously the rest would be in cruciferous vegetables. Although is that right? Or should I up the grams in protein and higher fat per lean body mass since I will not be eating Starchy carbs what I'm asking is what is a good recommendation of gram totals of lean body mass be for protein and fats? If mine our correct I'll do it. Just seems may be easier to increase the fats and proteins. If my grams per lean body mass are correct I'm looking at a lotttttt of veggies. 700calories of veggies which is like somewhere around (13)6oz veggies meals- easier for me to break them up otherwise sitting trying to eat 1lb veggie meals 6times a day plus the 6oz chicken 6x may be too much to handle. Fat is coming from the coconut oil so that'll be a breeze. Please and thanks for a reply
Bump your protein up to at least 1.5g/lb of body weight. 1.75g would be even better. Fats can stay around .4-.5g. So you will be taking some of those cals for the carbs and using them for your protein count instead.
are those protein and fat gram numbers per lean body mass or total body weight.
For example 1.75grams per lean body weight (without fat) or total body weight including fat.
Thank you ahead of time for the reply.
It is easiest just to use total body weight at this stage of the game.
Great post as always. I will be starting this because I need to shed some fat before I cycle again.
Hey Makwa,
I have so much to learn so really appreciate the time and detail you share.
This is gold!