Comments on: 2010 Fat Loss

By: Brian

Brian — Fri, 21 May 2010 12:12:57 +0000

What I see on a daily basis is people hovering at polar opposites in regards to how their eating while training. Either their no paying enough attention or paying too much attention. Both are unproductive.

My intention is to find the best way to help the most people. I look around everyday, everywhere I go and see people young and old that labor to do any and everything. Some will tell you their happy, but you know it is a lie.

We can all be super intelligent and learn all the terms and nutrient ratios to body weight in the world. But, I submit that it isn’t necessary. I didn’t know jack about all that stuff when I got started. I’m guessing most that reach their goals didn’t either. It wasn’t until I saw my desired results did I say “Wow, this is great I want to know more!” So I started to educatie myself, mainly to be credible to others in the field.

So now, I’m digging for information away from books, and I have to say it is pretty brutal. Complicated. Wordy. People are confused and they need not be.

Gotta run for now.

By: Ryan Zielonka

Ryan Zielonka — Thu, 21 Jan 2010 22:34:03 +0000

Jamie, great suggestions. I’m not sure if I agree with your point on specific protein suggestions. The notion of “moderate” varies from individual to individual. Some folks think some beans and rice will cover them for their protein requirements. It’s all a matter of context, and I think educating folks, showing them what 1g/lb of bodyweight actually amounts to, will go a long way toward them adopting proper eating habits.

By: jamie hale

jamie hale — Sun, 17 Jan 2010 20:42:16 +0000

My advise is to set realistic goals and don’t think everything is going to change over night. Concentrate on moderate progression.

I wouldn’t worry to much about a specified protein recommendation. If you are eating a moderate amount of protein with each meal you are probably consuming plenty. The scientific literature generally suggests 1.2 – 2.o gms per kg bdwt per day. However, more may not necessarily be a bad thing as other benefits may occur. Personally, I have went as low as .7gms per lb while training multiple times per day and following
ultra low cal diet and seen no differences in performance or appearance. Although, I do have a relatively low P-ratio, and I am not suggesting that there were no losses in bodily proteins.

jamie hale

By: Roger Lawson

Roger Lawson — Thu, 14 Jan 2010 16:38:35 +0000

I love the K.I.S.S. (Keep It Simple Suckah!) approach to this post. If people did just 1 of these they would be further along towards their goals than most.

By: Ryan Zielonka

Ryan Zielonka — Wed, 13 Jan 2010 23:21:03 +0000

In a caloric deficit, an optimal protein intake will regularly exceed bodyweight in grams across a day. While outside the scope of this article, I urge you to take a look at some of Lyle McDonald’s work on protein.

And Eric is correct in that this article was intended for your ‘newbie’ dieter. I’m getting more readers from outside the realm of fitness forums and wanted to provide them with something they could apply immediately.

By: Eric

Eric — Wed, 13 Jan 2010 01:45:03 +0000

Odds are, if a person is on a fat-loss diet, they’re going to be in a caloric deficit. If they’re on a fat loss diet that’s going to work, then I can guarantee that they will be.

So I suppose first of all mentioning anabolism in the context of weight loss makes you look silly, Rob.

Secondly, and more to the point, that much protein probably isn’t necessary if you know what you’re doing. This article doesn’t seem to be addressing the advanced dieter and instead targets people looking for the quick-less-than-10 list of what to do. Lean losses through insufficient protein are unlikely at maintenance, and once you start dipping into the deficit range, the easiest thing to recommend to spare protein: More Protein.

By: Rob

Rob — Tue, 12 Jan 2010 11:13:58 +0000

Do we really need that much protein? Is it really anabolic? If so, what’s the mechanism? How do we know it’s a dose-response curve? Does the curve flatten out with a ceiling effect at 100 grams, or some other number? [Underpowered studies are useless.] Eating 1.25g/lbs. TBW is easy enough if you weigh 125 lbs., but what if you weigh 200 lbs.? 2.5 lbs of meat is a lot to choke down in a day. I wonder if this will be the next BB “truth” to go the way of 6-8 meals per day? I know that most of the big sites are supported by the whey powder industry, so I don’t expect much mainstream press on this one. No argument that protein is the most satiating nutrient, although I personally find I get full better when it’s packaged in sat. fat. What if all that can be said about BB is just eat a reasonable amount and work hard in the gym, and accept our genetic limitations? Anyway, another nice article, thanks!