Edit should I say this isn't for me for my brother haha

 

Edit should I say this isn't for me for my brother haha

that old chestnut

 

did iifym clean foods, 500 below maintenance plus fasted cardio 30min 5 days a week heart rate 65%. fat melted off. consistency is key and cals In cals out

 

did iifym clean foods, 500 below maintenance plus fasted cardio 30min 5 days a week heart rate 65%. fat melted off. consistency is key and cals In cals out

What macros did you aim for

 

I was 14st

cals 2500

protein 300

carb 215

fats 65

I would have 1 cheat meal a week and few drinks on a Saturday, maybe 6 units, no beer

 

I was 14st

cals 2500

protein 300

carb 215

fats 65

I would have 1 cheat meal a week and few drinks on a Saturday, maybe 6 units, no beer

So I'm guessing with IIFYM it doesn't mater where you get the cals from ( carbs / fats / pro ) as long as it adds up? Is that what the calculator told you?

 

So I'm guessing with IIFYM it doesn't mater where you get the cals from ( carbs / fats / pro ) as long as it adds up? Is that what the calculator told you?

No - that's not how IIFYM works.

You aim for approximate macronutrient levels and base your diet around good food. Total calories is the overwhelmingly strongest predictor of fat-loss or gain, but that doesn't mean that a diet of deep-fried mars bars is fine as long as calories are controlled.

What it means is you don't need to stress about whether to eat chicken & potatoes or tuna & rice for meal 4, or whether a couple of jaffa cakes is going to derail your cut. It recognises that there is an optimum range for protein intake, and that some people do better on high carbs / low fat whilst others do better on low carbs / high fat.

 

No - that's not how IIFYM works.

You aim for approximate macronutrient levels and base your diet around good food. Total calories is the overwhelmingly strongest predictor of fat-loss or gain, but that doesn't mean that a diet of deep-fried mars bars is fine as long as calories are controlled.

What it means is you don't need to stress about whether to eat chicken & potatoes or tuna & rice for meal 4, or whether a couple of jaffa cakes is going to derail your cut. It recognises that there is an optimum range for protein intake, and that some people do better on high carbs / low fat whilst others do better on low carbs / high fat.

So basically when using the calculator If aiming for fat loss id select the fat loss option then just go from there. And not use maintainence and drop 500 cals then the carbs are higher.

 

Depends on how quick you want fat loss. When using tren i really find muscle loss zero. No matter how low calories are

In my prep for the british last week i was down to 1200 calories with a refeed as and when required i dropped 8 kilos in the final months prep.

 

Depends on how quick you want fat loss. When using tren i really find muscle loss zero. No matter how low calories are

In my prep for the british last week i was down to 1200 calories with a refeed as and when required i dropped 8 kilos in the final months prep.

I'm pretty much wanting aggressive fat loss. Need to loose about 8kg fat to get me down to 10-12% or so body fat Not so bothered how much muscle I use..got t3 on hand which I'll be using and clen. Ah right hmm. gonna drop down too 1800...carbs less than 60 I guess & fats 60-80.

 

I'm pretty much wanting aggressive fat loss. Need to loose about 8kg fat to get me down to 10-12% or so body fat Not so bothered how much muscle I use..got t3 on hand which I'll be using and clen. Ah right hmm. gonna drop down too 1800...carbs less than 60 I guess & fats 60-80.

Yep. Drop it off hard and fast this worry about muscle loss with aggressive dieting is largely exaggerated.

Glycogen stores will deplete rapidly. This is what people tend to confuse with muscle loss but glycogen can be restored easily with a couple of days high carbs

 

Yep. Drop it off hard and fast this worry about muscle loss with aggressive dieting is largely exaggerated.

Glycogen stores will deplete rapidly. This is what people tend to confuse with muscle loss but glycogen can be restored easily with a couple of days high carbs

cheers mate! So pretty much drop cals to 1200-1800 ( after cardio ) cardio 4-5 days a week 30 mins -1hr HIIT/LIIS. And a refereed preferably every week?

 

cheers mate! So pretty much drop cals to 1200-1800 ( after cardio ) cardio 4-5 days a week 30 mins -1hr HIIT/LIIS. And a refereed preferably every week?

Yep. I tend to play the refeed instinctively. You'll know when you've gone flat and your workouts are suffering.

Refeeds tend to be needed more and more frequently the leaner you get

 

Yep. I tend to pkay the refeed instinctively. You'll know when you've gone flat and your workouts are suffering.

Refeeds tend to be needed more and more frequently the leaner you get

Smashing I'll give this a play about b

 

So basically when using the calculator If aiming for fat loss id select the fat loss option then just go from there. And not use maintainence and drop 500 cals then the carbs are higher.

The way to do it is

a) Establish your desired calories (500 below maintenance will lose 1lb a week, 1,000 2lb a week)

B) Decide what protein intake you are going for, multiply it by 4 and subtract that from your daily calories

c) Whatever is left, you can split it between fat & carbs however is right for you. I personally don't get on with low carbs, so never go below 200 or so.

 

I'm pretty much wanting aggressive fat loss. Need to loose about 8kg fat to get me down to 10-12% or so body fat Not so bothered how much muscle I use..got t3 on hand which I'll be using and clen. Ah right hmm. gonna drop down too 1800...carbs less than 60 I guess & fats 60-80.

i thought this was for your brother?

 

I'm pretty much wanting aggressive fat loss. Need to loose about 8kg fat to get me down to 10-12% or so body fat Not so bothered how much muscle I use..got t3 on hand which I'll be using and clen. Ah right hmm. gonna drop down too 1800...carbs less than 60 I guess & fats 60-80.

Is someone telling lies about who this is for?

 

The way to do it is

a) Establish your desired calories (500 below maintenance will lose 1lb a week, 1,000 2lb a week)

B) Decide what protein intake you are going for, multiply it by 4 and subtract that from your daily calories

c) Whatever is left, you can split it between fat & carbs however is right for you. I personally don't get on with low carbs, so never go below 200 or so.

Okay cheers mate will take on board.

Yep. I tend to play the refeed instinctively. You'll know when you've gone flat and your workouts are suffering.

Refeeds tend to be needed more and more frequently the leaner you get

Just one q how do you combat the low energy associated with low carbs lol?

 

Okay cheers mate will take on board.

Just one q how do you combat the low energy associated with low carbs lol?

I find very strong coffee keeps me going.

I've always tried not to build up a tolerance to caffeine and have need for higher and higher dosages.

I try to avoid getting dependent on too many stimulants. Let's face it steroids are not good for us the last thing we need on top of it is a shed load of stimulants. Got to watch the heart health.

 

Okay cheers mate will take on board.

Just one q how do you combat the low energy associated with low carbs lol?

A line of Coke every few hours is good and keeps food cravings down to a minimum

 

A line of Coke every few hours is good and keeps food cravings down to a minimum

Bit of a expensive Prewo mate

 

Just one q how do you combat the low energy associated with low carbs lol?

After a week or two on low carbs, people tend to start finding their energy returning as their bodies adapt to being in ketosis.

How well you adapt is a personal thing. Some people adapt well & quickly, others don't. Much of it depends on your insulin sensitivity - people with high insulin sensitivity handle carbs well, but their insulin sensitivity keeps kicking them out of ketosis.

 

After a week or two on low carbs, people tend to start finding their energy returning as their bodies adapt to being in ketosis.

How well you adapt is a personal thing. Some people adapt well & quickly, others don't. Much of it depends on your insulin sensitivity - people with high insulin sensitivity handle carbs well, but their insulin sensitivity keeps kicking them out of ketosis.

Smashing cheers mate.. Devised a diet of 50g carbs , 50g fat, 250 carbs comes to 1550 calories. That's 500 deficit so another 500 from cardio should do me good. Aware this is like a girls diet but I'm looking for aggressive fat loss.

 

Smashing cheers mate.. Devised a diet of 50g carbs , 50g fat, 250 carbs comes to 1550 calories. That's 500 deficit so another 500 from cardio should do me good. Aware this is like a girls diet but I'm looking for aggressive fat loss.

Personally i would start at 2k cals make cardio your sole defcit

Then week by week slowly cut more cals if you start at 1000.kcal defcit where you gonna go after your weight loss stalls 1500kcal Defcit??

If you start higher calories plenty of room to manouver

It's not a race mate dieting slowly is the best way full stop

This is what your second third tren cycle this year??

 

Personally i would start at 2k cals make cardio your sole defcit

Then week by week slowly cut more cals if you start at 1000.kcal defcit where you gonna go after your weight loss stalls 1500kcal Defcit??

If you start higher calories plenty of room to manouver

It's not a race mate dieting slowly is the best way full stop

This is what your second third tren cycle this year??

ah yeah good point there mate cheers and the T3 in the mix will help with the calories too.

True it's not a race lol just want this fvcking chest fat and stomach fat to go lol! Then lean bulk & little cuts lol.

Yeah mate second time in tren