if you are fat at 159lb you have minimal muscle mass and IMO should not be dieting like a bodybuilder
TT care to explain please.
care to explain?
not really easy with your terminology but here goes
Losing weight Vs Cutting Iâ€™m just going to jot a few random thoughts below on this topic which is cropping up time and time again in both the recreational gym trainer and online forum members Are you being honest with your nutrition requirements for your body type? Or have you been misguided? â€œI am cuttingâ€
â€œWhat are your stats?â€
â€œ5 11 and 160lb, 20% body fatâ€
This is not cutting
, this is losing weight.
Letâ€™s get a couple of things laid down before I crack on. Cutting and losing weight differ significantly and their dietary protocol, training and approach will be designed in relation to this
Reducing body mass is about an energy deficit regardless of whether you are losing weight or cutting. You must be burning more calories than you are consuming. This runs true for losing weight and cutting period.
Those who are heavily muscled will cut. Cutting is retaining substantial LBM (lean body mass) whilst stripping the body fat which hides the cuts of these muscles.
Examples of this will be the gent who is 5 11â€ 240lb and 16% body fat. When he cuts he will be heavily muscled with a low body fat. This dietary approach to focus primarily on a high intake of protein and the manipulation of carbohydrates (CHO) and fat in the diet. The manipulation maybe low carbs, high fat. It may be static fat and cycled carbs or even a ketogenic diet. Protein is required to save lean body mass with the other macronutrients being lowered to create the energy deficit. Combined with cardiovascular work, weight training and the possible use of AAS or supplementation the heavily muscled trainer will be cutting.
So that is cutting.
Letâ€™s go back to our 5 foot 11 160lb guy who is skinny fat. This person is holding minimal muscle tissue and does not require the protein intake of the heavily muscled guys either as a result of not having trained for long or simply being clueless in their approach to training and nutrition. The notion of requiring up to 2g of protein per lb of body weight is simply ludicrous for these guys. This figure is often stated for cutting diets and holds merit for those who are 240lb and 16% body fat who are dropping CHO and fat to minimal levels in the diet
I am not arguing protein requirements increase when someone embarks on resistance training but the protein required to save the lean tissue on the way down to the desired weight is nowhere near that of the seasoned, heavily muscled trainers or that documented on internet sites.
The benefits of protein whilst dieting include satiety, the TEF (thermic effect of food) and the muscle sparing properties. BUT
Excessive protein simply follows either the carbohydrate or fat pathway once the protein requirements of the person are met. If you need only 20g per serving and are smashing away 50g because â€œyou want to be a bodybuilder following a cutting dietâ€ the excess amino acids either get converted to glucose or fat. This hinders your energy deficit.
What does this mean then? How much protein do you need?...itâ€™s all explained below
Are carbohydrates the enemy?
Certainly not. They are protein sparing, they fuel work outs, they raise Leptin, increase thyroid activity, the foods they come from provide vital micronutrients, they fuel the brain, they offer a better quality of life for many. Do not drop them out
The skinny fat man looking to lose weight and pull his abs out for a holiday IMO should not drop carbs too low just to get in an energy deficit because of too high a protein intake. They should opt for a medium carb, medium fat and medium protein diet. The energy deficit is to come from lowering calories, increasing cardio activity and continuing to weight train.
Should I drop fat?
To a certain extent if it is hindering your calorie balance, but the hormonal functions and immune system functions amongst other aspects mean you should not sacrifice this in the diet in favor of high protein if you are losing weight
Essential fats are key.
For the skinny fat man who needs to lose weight, you are not cutting. Do not embark on a bodybuilderâ€™s diet
What am I suggestion for losing weight?
On a 2200 calorie ED diet 150g protein = 600 calories
250g of carbs = 1000 calories
70g fat = 630 calories
2230 calories = a very very rough breakdown and even then a little protein heavy. The fat and carb ratios can be played with in response to how you handle carbs and fat and your activity levels
A simple cardio protocol along with 3-4 weight training sessions a week should suffice
If you want to gain muscle with the stats outlined above then maybe a different protocol would suit, but for now remember the difference between cutting and losing weight Cutting diet in my articles below