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"Doing more exercise with less intensity,"
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must be done . . . and quickly."
The New Bodybuilding for
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Question About Diet
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Grizz133

Louisiana, USA

Ok I ve been on the 2 week HIT "Jump Start" Diet/workout for a week. Today before and after my lunch I could not stay awake. I felt flat all day. I eat the same things every day till dinner so it was not that.
I did work some over time this week end and missed my target cals of 1900 by 400 to 600 cals for three days. would this cause me to feel totaly exausted?

thanks,
Grizz
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BF Bullpup

Massachusetts, USA

Yes, big time. Calories = energy, and with a lack of energy, you'll feel exhausted.
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Ellington Darden

Grizz,

After a week of reducing your dietary calories, your system is definitely into the fat-loss mode . . . and it does NOT like what is happening. Buckle down and don't give up. The weak feelings will pass in a day or two. One key is consistency so missing your mark by 500 calories is a factor. Be consistent.

Ellington
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M Lipowski

New York, USA

Ellington Darden wrote:
Grizz,

After a week of reducing your dietary calories, your system is definitely into the fat-loss mode . . . and it does NOT like what is happening. Buckle down and don't give up. The weak feelings will pass in a day or two. One key is consistency so missing your mark by 500 calories is a factor. Be consistent.

Ellington


Grizz,

Dr. D is right. You're just now starting to make the metabolic shift from glucose burning to fat-burning. Aside from the calories being as low as you had them, you might periodically feel like this whenever the body makes another push to utilize more fat for energy, by a reduction in calories (and/or carbs). Hang in there...it goes away after a few days and you'll actually feel a surge in energy afterwards.
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logicbdj

Ontario, CAN

To improve long-term fat loss, you may want to consider the concept o Phase Shift Dieting. Refer to the article by that name in the free articles section of Synergy 2006. Click on "Fitness Education Resources" on the IART site, and look for the Synergy 2006 link. The article is there to download (PDF format).
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noone

New York, USA

Believe it or not, I have found that I have more energy eating less. It took a while for this to happen though.

Bret
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M Lipowski

New York, USA

BretC wrote:
Believe it or not, I have found that I have more energy eating less. It took a while for this to happen though.

Bret


This doesn't surprise me a bit. The body always has fat available for energy and so when it shifts from being a glucose burner (which it can only get from those carbs you ingest) to a fat-burner, it makes sense that you would have more energy b/c your body has direct access to it's primary energy provider (fat) instead of having to wait till the next meal to get the energy it needs.

Do realize though, as your body-fat drops below 8-10% you will experience prolonged periods of low energy due to having less BF available and taking in less nutrients (if attempting to drop BF lower).
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Paul25

logicbdj wrote:
To improve long-term fat loss, you may want to consider the concept o Phase Shift Dieting. Refer to the article by that name in the free articles section of Synergy 2006. Click on "Fitness Education Resources" on the IART site, and look for the Synergy 2006 link. The article is there to download (PDF format).


Hi I just read some of that article and am are a little skepticle as most aurthors and writers do the oppisite. Having no carbs after intense exercise is new to me as most recommend Carbs/Protein.

Paul

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Grizz133

Louisiana, USA

M Lipowski wrote:
This doesn't surprise me a bit. The body always has fat available for energy and so when it shifts from being a glucose burner (which it can only get from those carbs you ingest) to a fat-burner, it makes sense that you would have more energy b/c your body has direct access to it's primary energy provider (fat) instead of having to wait till the next meal to get the energy it needs.


But how does the shift occur with me eating 65% carbs? Is it because I'm only eating "clean' carbs as apposed to junk food? Would I not burn more fat on a 45/45/10 diet?
I was told that "fat does not make you fat that carbs make you fat" but now I'm eating more carbs and burning fat. So what is the truth about carbs and fat loss?

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M Lipowski

New York, USA

Grizz133 wrote:
M Lipowski wrote:
This doesn't surprise me a bit. The body always has fat available for energy and so when it shifts from being a glucose burner (which it can only get from those carbs you ingest) to a fat-burner, it makes sense that you would have more energy b/c your body has direct access to it's primary energy provider (fat) instead of having to wait till the next meal to get the energy it needs.


But how does the shift occur with me eating 65% carbs? Is it because I'm only eating "clean' carbs as apposed to junk food? Would I not burn more fat on a 45/45/10 diet?
I was told that "fat does not make you fat that carbs make you fat" but now I'm eating more carbs and burning fat. So what is the truth about carbs and fat loss?



The shift occurs b/c you are in caloric deficit. With insufficient calories available through diet the body goes fishing for them to supply energy requirements. This does not necessarily mean a higher carb diet is "best" for fat-loss but it doesn't mean one still can't lose BF on a higher carb diet.

In a nutshell there is some truth and some fallacy behind the "fat doesn't make you fat, carbs make you fat" comments. Types of carbs certainly figure into the equation as does the amounts. The same could be said for fat.

So no, carbs are not the enemy they are just a macronutrient...the way you use them determines whether they are productive or destructive.
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Grizz133

Louisiana, USA

M Lipowski wrote:
Grizz133 wrote:
M Lipowski wrote:
This doesn't surprise me a bit. The body always has fat available for energy and so when it shifts from being a glucose burner (which it can only get from those carbs you ingest) to a fat-burner, it makes sense that you would have more energy b/c your body has direct access to it's primary energy provider (fat) instead of having to wait till the next meal to get the energy it needs.


But how does the shift occur with me eating 65% carbs? Is it because I'm only eating "clean' carbs as apposed to junk food? Would I not burn more fat on a 45/45/10 diet?
I was told that "fat does not make you fat that carbs make you fat" but now I'm eating more carbs and burning fat. So what is the truth about carbs and fat loss?



The shift occurs b/c you are in caloric deficit. With insufficient calories available through diet the body goes fishing for them to supply energy requirements. This does not necessarily mean a higher carb diet is "best" for fat-loss but it doesn't mean one still can't lose BF on a higher carb diet.

In a nutshell there is some truth and some fallacy behind the "fat doesn't make you fat, carbs make you fat" comments. Types of carbs certainly figure into the equation as does the amounts. The same could be said for fat.

So no, carbs are not the enemy they are just a macronutrient...the way you use them determines whether they are productive or destructive.



Ok I see,
Anything in excess cn hurt you but all things in moderation can be fine. Which is the idea behind HIT, right?
This is all new to me I came from the 'PUSH TILL YOU PUKE! NO PAIN NO GAIN! If you arent in the gym your oppenent is! If 2hours a day is good then 4 must be twice as good!' coaches of the 70s and 80s. More was always better. It is hard to wade thru all the bunk I have been taught in the past.

One unrelated question: How much does the sled/foot platform on the Cybex Plate load leg Press weigh?
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rtestes

Mississippi, USA

Grizz133 wrote:

I was told that "fat does not make you fat that carbs make you fat" but now I'm eating more carbs and burning fat. So what is the truth about carbs and fat loss?


Calories make you fat when you expend less than you consume. In a healthy active person, The macro mix isn't that important. Our individual responses to the food types makes one mix more important than others. Stick with a 60/20/20, if it works for you.

It is too bad that Dr. Darden didn't address diet more in the NewHIT book. In phase II, Hudlow gained 18 lbs in 14 days on a 1900 calorie diet plus 400 calories of sugar in his creatine for a total of 2300 calories. Wow!Those TV dinners are something. But he had been consuming 1200-1500 calories for 66 days when he lost 50 lbs of fat while he gained 5 lbs of muscle.

Which frozen dinners are you using?
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Grizz133

Louisiana, USA

rtestes wrote:
Grizz133 wrote:

I was told that "fat does not make you fat that carbs make you fat" but now I'm eating more carbs and burning fat. So what is the truth about carbs and fat loss?

Calories make you fat when you expend less than you consume. In a healthy active person, The macro mix isn't that important. Our individual responses to the food types makes one mix more important than others. Stick with a 60/20/20, if it works for you.

It is too bad that Dr. Darden didn't address diet more in the NewHIT book. In phase II, Hudlow gained 18 lbs in 14 days on a 1900 calorie diet plus 400 calories of sugar in his creatine for a total of 2300 calories. Wow!Those TV dinners are something. But he had been consuming 1200-1500 calories for 66 days when he lost 50 lbs of fat while he gained 5 lbs of muscle.

Which frozen dinners are you using?


Smart Start and Healthy Choice mostly. I try to pick the meals that have less than 8g of fat and less than 350 cals. I add some whole wheat bread and maybe a banana to fill out the cals. Both are in the 60/20/20 range and they are very good.
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RobT

Grizz133 wrote:

One unrelated question: How much does the sled/foot platform on the Cybex Plate load leg Press weigh?


Hey Grizz

The 'take off weight' on the Cybex leg press is 50lbs/22kg and effective resistance ratio is 70% (due to angle) hope this helps.

Good luck with the program

Rob T



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Grizz133

Louisiana, USA

RobT wrote:
Grizz133 wrote:

One unrelated question: How much does the sled/foot platform on the Cybex Plate load leg Press weigh?


Hey Grizz

The 'take off weight' on the Cybex leg press is 50lbs/22kg and effective resistance ratio is 70% (due to angle) hope this helps.

Good luck with the program

Rob T





So I have a 860lb load but I'm only pressing 70% of that because of the resistance ratio? So I'm only pressing 602? Or do I have it all wrong?
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BF Bullpup

Massachusetts, USA

Carbs are definitely NOT the enemy. I only eat whole-grain carbs and the only time I take simple carbs is 24 hours after a workout or less. As for fat, saturated and trans are bad. The other two kinds are good for you. Definitely look into reading basic nutrition books and/or articles if you haven't already.
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RobT

So I have a 860lb load but I'm only pressing 70% of that because of the resistance ratio? So I'm only pressing 602? Or do I have it all wrong?

602 - that right - it would be 860 if you were pressing vertically - so if you put 810 pounds on a make of leg press with a lower incline it will be easier and harder on one with a higher incline - like riding your bike up a steeper hill.

Also its a constant resistance machine - so if you only do reps in the top range of motion, where you are stronger, you can use a lot more weight than if you train full ROM/Knees right to chest.

Its all academic though really - as long as you train progressivly, in good style with full ROM and to MMF.

Rob

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Grizz133

Louisiana, USA

RobT wrote:
So I have a 860lb load but I'm only pressing 70% of that because of the resistance ratio? So I'm only pressing 602? Or do I have it all wrong?

602 - that right - it would be 860 if you were pressing vertically - so if you put 810 pounds on a make of leg press with a lower incline it will be easier and harder on one with a higher incline - like riding your bike up a steeper hill.

Also its a constant resistance machine - so if you only do reps in the top range of motion, where you are stronger, you can use a lot more weight than if you train full ROM/Knees right to chest.

Its all academic though really - as long as you train progressivly, in good style with full ROM and to MMF.

Rob



Oh, ok.
Yea I'm going knee to chest every rep.
Thats whats killing me haha at that point I feel like Im being crushed.
I'll be switching to squats in a couple of weeks.
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NATUREBOY

Grizz133 wrote:
RobT wrote:
So I have a 860lb load but I'm only pressing 70% of that because of the resistance ratio? So I'm only pressing 602? Or do I have it all wrong?

602 - that right - it would be 860 if you were pressing vertically - so if you put 810 pounds on a make of leg press with a lower incline it will be easier and harder on one with a higher incline - like riding your bike up a steeper hill.

Also its a constant resistance machine - so if you only do reps in the top range of motion, where you are stronger, you can use a lot more weight than if you train full ROM/Knees right to chest.

Its all academic though really - as long as you train progressivly, in good style with full ROM and to MMF.

Rob



Oh, ok.
Yea I'm going knee to chest every rep.
Thats whats killing me haha at that point I feel like Im being crushed.
I'll be switching to squats in a couple of weeks.


Don't get bogged down on this. Just remember, include the make and model of the machines you use in your workout charts. 860 lbs on a Cybex 45-degree machine MAY NOT equal 860 lbs on ____ machine. So what? It doesn't matter. Just be aware of it, and track your progress appropriately.
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NATUREBOY

I won't tell you that Dr Darden's diet program doesn't work...because it does. But I find that consuming that much carbohydrate stimulates appetite, which triggers over eating, which makes me go in the wrong direction. Just my $0.02.
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Grizz133

Louisiana, USA

NATUREBOY wrote:
I won't tell you that Dr Darden's diet program doesn't work...because it does. But I find that consuming that much carbohydrate stimulates appetite, which triggers over eating, which makes me go in the wrong direction. Just my $0.02.


Oh my appetite is fine, i feel full all day that is why I kept screwing up my meal plans and not consuming as much as I should. Now I'm back on track and eating the cals I should but I feel stuffed.
I had to punch a new hole in my belt and took my duty rig up a notch (@1") My pants were falling off, haha.

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NATUREBOY

Grizz133 wrote:
Oh my appetite is fine, i feel full all day that is why I kept screwing up my meal plans and not consuming as much as I should. Now I'm back on track and eating the cals I should but I feel stuffed.

I had to punch a new hole in my belt and took my duty rig up a notch (@1") My pants were falling off, haha.


That's a GOOD "problem" to have. Congratulations!
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elecjet

New York, USA

i have been doing this 1 meal a day diet for a while now. where i undereat during the day then overeat a big meal at night. I am not saying this is the best end all diet but it has worked and is working for me. I eat maybe 500 calories from 5 in the morning until about 6 at night. I am not hungry at all and my energy is always through the roof. It's kinbd of strange but it has worked. At night i eat anywhere from 1000-1300 calories ( it depends on if i trained or not) and it hasn't made me fat yet. I am losing weight, not a rapid speed, but still losing more then ever.

I have done dr dardens recommendations but i just can't eat small meals it makes me binge later on. Now i am binge free and losing weight with energy all day.
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