+ 67 Foolproof methods to losing BF!!
I have been getting numerous requests for info. on dieting, dieting for losing bodyfat and/or dieting for that coveted RIPPED!! physique...I wanna make this easy for EVERYONE, so I think this might be a good place to start, FOR NOW!! I think I am going to post TWO strategies for manipulating your carb intake for the purposes of leaning out/losing bodyfat. ONE method in which you MIGHT lose some added muscle mass, BUT MIGHT be a quicker approach...and a second method that will surely work, but will take longer to acquire your desired shredded physique.
I am in no way an expert here, I am pretty much self-educated in this area and what knowledge I do have has come from either my own trial and error...OR is available to anyone with access to fitness literature, whether in print or online. So...actually the research is out there, and so is the material for EVERYONE to research/study.
BOTH of these methods will depend on your current bodyweight and what your macro(carbs, proteins, fats) totals technically SHOULD be and what you can reduce them to for desired effective measures to shed extra bodyfat. It is fundamentally and universally acknowledged that your TECHNICAL macro intake on a healthy diet plan of lean meats, complex(low-medium GI) carbs and healthy fats should be in sum six parts: 3 is carbs, 2 is protein and 1 is fat (3+2+1=6).
EXAMPLE: 200 lb. healthy male w/ an acceptable BF%
Total maintenance diet macros = 462.5g carbs(1850cal), 308.5g protein(1234cal) and 68.5g fat(617cal)
Total calories = 3700
3700cal/6parts = 617cal/part
Carbs are 3 parts, so 3 X 617 = 1850cal, 462.5g
Proteins are 2 parts, so 2 X 617 = 1234cal, 308.5g
Fats are 1 part, so 1 X 617 = 617cal, 68.5g
1850+1234+617 = 3701cal
The easiest and closest way to guesstimate what your caloric and macronutrient requirements are isn't EXACT but it's close enough and is as follows, and will also be your method of calculation:
2g of carbs per pound of LEAN bodyweight = total grams in carbs
1.5g of protein per pound of LEAN bodyweight = total grams in protein
.5g of fat per pound of LEAN bodyweight = total grams in fats
NOTE: Your lean bodyweight is your true weight...you can get this by after you have calculated your bodyfat%(calipers?) and multiplying that % by your total weight (225lbs at 10% BF...your LEAN bodyweight is 202.5lbs....225x.1=22.5...225-22.5=202.5)
So your 200lb. subject counts are: 400g carbs, 300g protein, and 100g fat. And this would be???? 3700cal ...YES!!! Get the idea???...I hope so, it's really easy and this is a foolproof method to figuring out your macro/caloric requirements!!
Okay...granted the first example/explanation is a lil' more involved/difficult and also slightly skewed as it generally assumes someone is already physically fit with a healthy lean muscle mass to bodyfat ratio, and also classifies him in either the mesomorphic/ectomorphic somatotype. We're all not so fortunate(maybe in either area), but don't be dissuaded as this is just a general guideline for the rest of you to get an idea how you can adjust your personal macro/caloric requirements(and subsequently, your carb intake) depending on your own personal metabolism/somatotype. Everyone should know their body enough(hopefully!!) to figure out what works best for them; if you are more of an endomorph...then obviously carbs would affect your weight more just as if you were more of an ectomorph(aka 'hardestgainer') and you need much more carbs and higher calories in general. HOWEVER, with a strong and thorough dedication to a good training program and diet program, anybody can influence thier body to gain healthy weight(muscle mass) or lose bad weight(extra bodyfat) easier. I DO BELIEVE THIS TO BE TRUE!!!...and bascially withOUT the use of compounds as they're not the magical beans, but we all know they can at least help us in influencing our genetics, lol!! BIG PICTURE THOUGH = DIET FIRST, and ALWAYS WILL BE!!! So that being said, we're moving on.
Now, the objective to losing bodyfat is to put yourself in a caloric deficit, and you do that by manipulating your carb intake. My own personal recommendation is to even elevate your fat intake SLIGHTLY while doing so...reasons being is that healthy fat don't make you fat, they ACTUALLY help you burn your fat stores(it's the bad fats you have to watch out for, that aren't good for ANYBODY) AND healthy fats also provide you with an added kick of quick, clean energy that your body will be cravin while embarking on a carb depleted diet plan. So Here it goes:
Method 1
1): Take your current bodyweight, and calculate your macro requirements in grams
2): Now that you have your 3,2,1 totals in grams, forget about the protein and fats...and CONCENTRATE on the carb figure as this is the one you are going to fool with!!
3): You start out on week 1(for lack of a better definitive point of embarkation). For week 1, you cut your total amount of carbs in half and eat that number of carbs(in grams) for that first week, everyday!!
4): Now week 2, you cut the amount you ATE for the FIRST week in half again and you will eat that amount of carbs(in grams) for that week, and this will also be where you stay for the remainder of your carb depleted diet until you reach your goal!!
So let's look at how this would pan out for our 200 lb. subject:
Week 1 = 200g carbs
Week 2 = 100g carbs
Week 3(and beyond) = 100g carbs
When you get down to your "steady-state" carb intake(in this case 100g), get those carbs in during the first part of the day..the AM hours and try to get it in at breakfast if you can. Always get your protein and fat totals taken in throughout the day as well, those values don't change. The benefit to this method is that you gradually drop off your carb intake, and let your body adjust to the deficiency in carbohydrates...and we all SHOULD know that carbs are our main energy source. This method aids your body in adjusting it's search for energy elsewhere(hopefully looking for fat stores, and not your muscles) and alleviates you from going into a lull state...and therefore to all the unwanted side effects of such lull state as carb depletion can and might do.
Method 2
This one is a lil' different, as it is more of a carb-cycling approach to losing unwanted bodyfat, and it goes by days in the week.
Monday = cut carbs(.5g to 1g per pound of bodyweight)
Tuesday = cut carbs(same as Monday))
Wed. = bump carbs(1-2g per pound of bodyweight)
Thursday = cut carbs(same as Monday)
Friday = cut carbs(same as Monday)
Saturday = BLITZ carbs(2-3g per pound of bodyweight)
Sunday = cut carbs(same as Monday)
Now this schedule can be manipulated depending on your workout schedule. The blitz day should be a day or two before your leg/back workout day OR a combined bodygroup muscle day(ex. chest/back). The idea is to have at least 2-3 cut days before you bump or blitz your carb intake.
Okay!!!...NOW HERE'S THE KICKER to this all!!! You have figured out how your body can lose weight now(fat), and whenever you want to start packing on more mass...well, you just up your carb intake again until you discover that comfortable equilibrium point. This 'point' is where you think you are gaining more mass in comparison to just adding fat, and that is how you figure out what your specific metabolism is and how to work with it!!
I will use myself for an example:
MY STATS:
early 30's, 220 lbs. and under 10% BF
My own personal bodytype is ecto/mesomorphic
MY macros(usually):
Carbs: 100-150g/day(leaning out),200g/day(maintenance), 300g+/day(muscle building)
Protein: 200-250g/day(maintenance), 300g/day(natty muscle building/leaning out), 400g+/day(muscle building-gear assisted)
Fats: 75-100g/day(maintenance and muscle building), 100-125g/day(leaning out)
ALL THIS IS, IS KNOWING HOW YOUR BODY GAINS AND LOSES WEIGHT, and there you have it!! Have fun guys and gals!!!
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Teddyweights32This article was insanely helpful, thank you!
RustyhookerStill a fun read
what about if your stagnant, and u stop losing bodyfat...staying with low carbs.
Would we have to bump and have high carb load, or maybe a cheay meal..? Whats ur thoughts..
cheat meal or even a cheat day usually solves that.
Superior bit of writting bro so easy to read thank you
I usually use method two and find it to be highly effective for me!
Great stuff! got my pen and paper out taking notes, I'm currently doing the water fasting, but this seems so much more beneficial! Yet again a great read!
Excellent post. Thanks
welcome! an oldy I wrote but its a goody IMO...just decent relative diet info for anyone really
Love method Nice work
Great read. Cheers for posting.
Awesome write up man. Thanks for sharing!
Great job
Great post. Thanks
Thanks for info. That's very informative. I think i use more carbs than i need))
Wow!! This is some great info..
Thanks so much for breaking it all down into such an easy process!
Im about to start doing this for sure. By what time should you take in all your carbs by on method one?
When I wrote this, I took in all my carbs at morning meals. NOW I believe you could try pre/post workout. Do what you like best and how your gym works out with your days activity, work, meals etc
I trained in the morning years ago, now I'm with a team at night...LATE, like 9-midnight.
This does need updated
Ok because I also workout later in the day and I normally take carbs during workout. Should I eat all my carbs by around noon to 3 but still save the amount of carbs I do for my intra shake? I know this is most probably splitting hairs at this point.
Try eating a small amount at your breakfast and then saving most of your carbs for training. The thing I would advise paying attention to as well, is you...your metabolism, if it's slower then save ALL carbs for training. If more speedy, then do your AM meal and training. How's that sound?
Well looks like im going to be one angry person all day haha. Ill try this for sure, sucks i only get 100 g of carbs and I take 50 as intra workout.
Well. Yea dude....reduced calorie diets are tough, but it's all goal dependent. Stay strong!! Nuts and nut butters will be your best friend ;-)
Awesome write up brother!
I just seen this. Great post DBG! I am about to try to cut up a bit before I go to the beach in a few months and Im going to try this method so thanks for the post.
any sample diets for a 300 lb 6ft guy. I use to compete in bodybuilding but I have never been this big before and I am struggling i have always eaten for mass building or to maintain but I am very afraid of my weight now. Thanks.
DBG, might be a silly question, how do you get to 3700 calories? Is it just how the carbs, protein and fat break out? e.g. 90g fat = ??? cals
Definitely going to use this as a guideline thanks for the info I have been trying to figure this out for a while!
1g of carbs = 4 calories
1g of protein = 4 calories
1g of fat = 9 calories
That's how you can get your calorie count from tracking your macros:)
DGB, thanks for breaking it down for me! Dieting sucks. But you want it you got to do it. Thanks for you post this has and will continue to help me. This whole site is so helpful, I was very naïve about gear, you and some of the other veterans have really opened my eyes! It's not just pin lift repeat... I hope this doesn't sound too sappy. LOL
Thanks!
no problem dude. just multiply your grams by the calories, its that easy
and you'll do fine! just keep it up! +2
I saw this first like 6-7 months but never thanked you. Still tinkering to fit myself, but I reference it all the time.
right on man! needs updated tho lol...I can barely find the time to mill around this site anymore
i have to drop mine down to 50g carbs to see results, sadly my metabolism stinks. since we are all different, fool with the numbers til you see a difference.
Quick question, based on your calculations above, aren't your personal carbs a bit low? Above it says around 400g per day maintenance, and your personal are at 200g maintenance? Is that just a mistake?
Nope. No mistake man. Basically everything I wrote, whenever the hell I did this, is like a blueprint or guideline to work from. Not everyone is the same. IMO your metabolism is unique to you, like your fingerprint...so all this is easily adjusted. So I gave myself as an example just to show you it takes tweaking, right?
I will admit I do need to find the time to update this
Cool, so you find that about 1/2 the recommended carbs, which you said was 2g per pound of lean body weight, work best for you?
So instead of the calculated 400g, you reduced to 200 for maintenance, correct?
so you asking maybe what you should do for yourself? Like what I think?
Just clarifying.
well yes ok...if I eat over 400g carbs on a steady then I tend to gain weight...such as now, I'm actually 240lbs. and my BF is below 10%. So if I wanna "strip" then I eat 100g(maybe a tad more or just above 50g) or so for several weeks then bump it up to 200g to keep what I have but keep the fat storing at bay, the trick to just keep cycling an idea like this in an attempt to over time get leaner while adding quality muscle
Cool. Thanks. Good read brother.
Ok cool man. Like I said it needs updated...my stats do too.
this confuses me.
Need help?
Cjc 1295 has helped me burn fat, it's also great as a sleep aid
Oh and who negged this?!?! Maybe this info is a lil old and needs updated but its not a deserving of a negging!! Read the rules please
There is nothing wrong with the info buddy it's obviously an idiot f@#king around
Great post never heard of that before I'll definitely have to try this
Could you give me some examples of what rootie veggies your talking about? I'm going to store tonight, im running low on vegetable I just want to make sure on what to get and how much of it to eat in a day?? Please and thank you!!
Carrots, beets, parsnips, potatoes(obviously)...but root veggies, get it. Not so sure about green beans(NOT a root veg) too tho, I think there's a good dose of fiber there. Honestly just worry bout your grains, rice, any and all processed flour junk
When you say carbs for for the 200 lb man doing the 200 carbs one week, 100 carbs second week etc, does that include just starchy carbs or is that ALL kinds of carbs such as vegetables (dumb question I know sorry I'm not exactly the smartest guy out there) I just have to clarify, because I'm doing this and am down some weight now that I have listen to this, nice work!!
Honestly, most veggies are pretty low in carbs. I would consider looking into it tho, as I know root veggies are a lil higher in carbs being they are considered starchy. And always subtract your fiber totals from your net carbs, fiber is a non glycemic form of carbohydrate(s)