Hello,

Feel free to ask any question about High Protein , Low Carbs Diet & body fats. Hope that I can help others to archive their dream Body Figure.

#TPC

I hit gym for 1 month and 2 weeks but my weight still same.
I go gym 3 to 4 times a week (monday, wednesday, friday, and saturday)
I always do full body training, and on saturday i do cardio (3 sets and 15 reps per workout)

I drink dymatize fusion 7 post workout and in the morning on rest day.
There no changes at all in my weight.

Do i do correct things?
Can suggest to to reduce my body fat level? (current 25%)
*i dont want take any drugs for reducing my weight

Thanks

Hello,

You did well. For the weight problem, you have to know that our muscle tissue is heavy than fat tissue. Your muscle growing bigger means your body become heavier. For sure you did lose some body fat, you can't see the difference of your weight its because your muscle weight replacing your body fat weight. It is a good thing . I give you an example of my friend, before he start hitting gym & Diet. His weight was 62kg+moderate size belly, after 4 months, his weight reached 68kg. But, his body figure fill with 4-6 pack abs .

No Drugs for me either . For Body fats burning tips , you can try HIIT(High intensity interval training). HIIT is a method of intense cardiovascular training that's proven to burn body fat effectively, It works well on Low Carbs diet. How to do it? > Start with moderate pace jogging with 2-5 minutes > Do 10 x 20 seconds all-out effort sprint with 30/25 seconds slow pacing jog between > after finnish previous section, do 10-15 minutes slow pace jog to cool down. Other than HIIT, Fasted walking in the morning. How to do it? When you wake up have a strong cup of black coffee to help raise your cortisol levels and also provide hit of caffeine, both of which will help to mobilize fat stores for energy. After these do 20-45 minutes of power walk(easy huh?)

Hoped it helps

This post has been edited by ThePeopleCares: Dec 6 2013, 06:33 PM

Thanks a lot for suggestion,
I always take a walk to my office. around 20 minutes normal walk (40 minutes a day)
i just afraid sweet to much in office if do fast speed walk. hahahaa
Maybe i will try your suggestion fasten my walk speed during go back home.

Thanks again bro

You're Welcome

You don't need BCAA for a simple thing like LISS cardio. Have you taken respiratory quotient into consideration with regards to its relationship with insulin? You do realize the purpose of fasted walking is to do it fasted. BCAA produce a transient spike in insulin affecting RQ negating the purpose of fasted cardio in the first place. HIIT and LISS function by different metabolic pathways. BCAA pre HIIT yes but unnecessary for LISS.

This post has been edited by darklight79: Dec 6 2013, 11:18 AM

Hello,

Well...I personally take BCAA before HIIT & LISS/power walk in the morning. It works well(from my experience). Just to reduces the amount of muscle loss during exercise and improve my body protein synthesis.

Regards

Explain to me how LISS causes muscle loss if done just after an overnight fast. Even my Mr Asia friend and western natural and professional bb competitors i know and correspond with regularly don't take BCAA pre LISS. Pre HIIT maybe yes.

Hello,

Hmm... What about if Im in a month of Low-carbs diet? BCAA still unnecessary for LISS in the morning? From my personal experience & logical thinking, I just take BCAA pre LISS in the morning (Just to prevent counterproductive occur). The point is, as long as I get the result that I want..Sure, why not? Maybe you can give me a better idea? To re-correct my misunderstanding? So that I can give a better solution about LISS fat burning to my local friends ?

Regards

This might be helpful

http://dynamicduotraining.com/wordpress/15...timal-fat-loss/

Allow me to explain from a doctor/bodybuilder's standpoint. Insulin is an anabolic hormone. It is also a fat storage hormone. With regards to insulin and RQ, once insulin is spiked, RQ goes up. RQ up = fat burning stops. BCAA's produce a spike in insulin. HIIT differs in the sense that it operates through a different metabolic pathway eg. epoc. It's comparing apples and oranges. Why would you want to spike insulin in LISS since it's a non anaerobic activity?

This post has been edited by darklight79: Dec 6 2013, 02:55 PM

Why Protein even BCAA's before fasted morning cardio is a bad idea
There is a reason that morning cardio in your fasted state from the night is so effective. It is becasue your blood glucose levels have good down so has your insulin. In fact you are in a insulin deficit upon waking and why that is when lab glucose readings are taken to check for type II..

It well known that fat burning does not happen in the presence of insulin. We also understand that glucose causes the its release into the blood stream. Once that happens fat burning or more specifically released of fatty acids from our bodies into the blood stream to be used as fuel is stopped. As far as how sensitive our panaceas is to glucose in our blood. Only 2 mg of carbs per 100ml is enough for the panceas to release insulin.

Now normally protein only has a very small effect on blood glucose levels and thus has only small effects on insulin release. But of the various aminos BCAA will trigger the largest release.

But beyond that there is an issue and it has to do with one of the reasons why morning cardio is so effective in the first place. You are at your lowest insulin levels. That means the most release and effective burning of fat. The issue is that in that small insulin deficit condition. Any amount of protein will trigger gluconeogenesis. Also the idea that you are burning the protein instead of the muscle does not fly. You are burning the protein turned into glucose instead of fat and have also becasue of that effect cause your pancreas to release insulin in response to the blood glucose and have effectively turn off your fat release and burning ability.

So if you actually want to use morning cardio as a effective way to burn fat as the best rate you do it with in the fasted state.


I pulled this from a abstract:

Insulin is required for carbohydrate, fat, and protein to be metabolized. With respect to carbohydrate from a clinical standpoint, the major determinate of the glycemic response is the total amount of carbohydrate ingested rather than the source of the carbohydrate. This fact is the basic principle of carbohydrate counting for meal planning. Fat has little, if any, effect on blood glucose levels, although a high fat intake does appear to contribute to insulin resistance. Protein has a minimal effect on blood glucose levels with ADEQUATE insulin. However, with insulin DEFICIENCY, gluconeogenesis proceeds rapidly and contributes to an elevated blood glucose level.
It also follows a logical role if insulin is needed to metabolize something as improtant as protein you know its going to have a way to illicit a insulin response to it if there is not enough already present. If anyone would care to test this theory of protein increasing glucose levels . Take a morning blood glucose reading and then drink a protein shake or each a protein meal. Check it again. My be is you will see a jump.

If all or any of this does make sense or doesn't seem right then lets all discuss it.

GREAT INFO.
i do not know that BCAA will cause transient insulin spike.
If taking BCAA during fasting 16-18hours consider ok?

Lol. How do you go without food so long.

after reading this long article only I realized my english is not that good. I could not understand well.
From my understanding through reading this ;

- BCAA not needed before morning exercise
- Protein does better job
- to loose fat from jogging, morning session will be the best choice because fasting (sleeping), low insulin level, hence burn fat better ?

Did I misunderstood anything ?

Hello,

Wow... Nice Information..Truly scientific point of view. These information making me know more about it. Thanks bro! I will keep it into my personal fitness portfolio . Great! then I need to restructuring my LISS .

Thanks
Regards

I think I'll explain better at the meet up later at MJ cafe if I see you there. Lol. Just remind me.

Not a problem. I spend a lot of time on research. Lol.

So basically, bcaa pre-HIIT and fasted for low intensity cardio?

And what about bcaa during LISS too? Hope u can enlighten me on this

This post has been edited by deadmau5: Dec 7 2013, 12:34 AM

I have some questions too. If my objective is lose fat:

1) As long as I experience calories deficit, does it matter what my macros are? Do I really need to consume at least 1g/ body lbs of protein?

2) Which is more practical in losing fat? A slice of bread with jam (lower calories but high in sugar content) or with peanut butter (protein and good fat but high in calories).

1. Calories > macros > timing, 1g/lb is overrated.

2. That depends on the individual. I've known natty bb's who shred to almost 4% naturally with Fruit Crunch cereals daily in their diet.

Hi there!

Is it true that if I do cardio as much as weightlifting, I will not be able to maintain the muscles I've gained? Instead I might just 'burn' them off? I have read around and it seems like it is best to complement weightlifting with slow intensity cardio. I dont incorporate HIIT anymore.

I have also stopped running marathons (because they require a lot of running and training) and focused on lifting instead. My only cardio is from 5 min fast walking as a warm up.

But my concern is that I am looking to burn more fat. And I suppose the more effective way is through cardio.

So basically I am unsure of the cardio to weights activity ratio

It depends how much "ASSETS" you have. For e.g. I didn't run for the past 21 out of 25 months of gymming.

cardio to weights activity ratio...

i didnt do cardio at all.
fat loss take time and patience.. dont stress it.

I think the cardio-weightlifting ratio doesn't apply equally to everyone haha.

I've seen some bodybuilders covering 10km in less than 50mins, which is a pretty good time even for a skinny runner that doesn't lift any weights. But the thing is, these genetically advantageous ppl do not even run a fraction of what the usual marathoner does, yet they're stil able to produce similar running times

I used to run quite often, more than 100km/month and at the same time still trying to gain some muscles, but it didn't really worked out either way, because the more I run, the more muscle mass I lose, and the less I run, the slower I get, with all the added muscle too haha. Like I say, it really depends on the individual, some ppl are born to excel in both areas, and some not, like me lol

End of the day, it depends where ur goal is, which one u desire for more yeah.

This post has been edited by deadmau5: Jan 7 2014, 12:53 PM

I am with bro Arrio and DL. Cardio is my kryptonite. Walking up the flight of stairs in the gym is the extent of my cardio. If it doesn't help my muscles grow, forget about it.

Bottomline being, if you dont wanna lose the muscles should probably skip cardio altogether? Or probably keep it at minimal..

I think excelling in both (especially if one were to run 42km on a monthly basis) really requires way a lot of effort to maintain the muscle mass.

It may not help muscle growth but it aids fat loss, isnt that right?

I think more often than not, people aim to lose fat and gain muscles at the same time. And hence, incorporating cardio into their workout. Unless, some people are depending on lifting alone to burn fat.

I don't think anyone can lose fat and gain muscles at the same time. Mostly do one at a time and as far as I've understood, one has to be in a caloric surplus in order to gain muscles.

On topic, hope I could get your pencerahan on below : -

1. Being on a rather low carb diet (90-100g/day) would affect metabolism as it is the main macronutrient that influences the thyroid gland?

2. 0.45g dietary fat / lbs of bodyweight. Legit? (to regulate hormone function)

1. NO. you can up your dietary fat intake during low carb days
2. YES. Try not more than 80-90g fat per day. or you can try this
http://keto-calculator.ankerl.com/

So even if I'm on a rather low carb diet (not intentional sometime), I could up my fat to compensate as energy fuel source?

YES, eat fat burn fat lor.. else where your energy come from?

try get intake from healthy fat.

Thanks for the pencerahan man. I've been adding olive oil to my meals to get them poly and mono fats.

can add in your protein shake lo if you dislike it taste. i once try add with water only. and it make me puke.

I tried adding to my shake before, it completely overshadowed the taste of the shake man. It was weird as fug. I find it tasting a lot better when I add them in my meal, I drink it down along with the broth.

well since the topic is about High Protein,Low Carbs Diet & Body Fats burn QNA, can somebody please tell me what food fits the description above, and available at mamak stalls?

can we take 6 scoops on whey protein a day for a vegetarian? 1 scoop = 24g
is it over for kidney? btw bodyweight 72kg. thanks

Yes can. 20 scoop also no problem. How about ur food intake? Do take protein in solid food? What u know about taking protein 1-1.5g/lbs body weight?

i am fat and i workout 3 times a week
i will do either squat, deadlift, pushup or overhead press..follow by 4~5 time of walking up stair of 15 storey
all weighting i do is light weight and high rep... (30kg, 7sets of 10 rep)
i walk up in slow pace..

weight around 85++kg, last check 89kg

i just want to reduce 10kg by end of 2014

The most balanced meal is the one that you prepare yourself to be honest. I don't think there's anything that fits the bill of that criteria in mamak..

bro,im newbie here, just wanna ask about diffrent between anabolic and mass gainer? what is the function of anabolic actually?

I remember a post with a pic that had darkish eating two plates of nasi lemak ayam was it? And the body burn it up like it was nothing.

In malaysia only we have so much tempting foods.

Man. it is way too little for him. He ate more than this.

that is when you have super low bodyfat% and you have many x999999999 lean muscle mass in you then whatever u eat also all burn off

I meant darklight. Stupid auto correct changed it to darkish.

Hi . I m trying to lose body fat and build some lean muscle , through swimming and bootcamp . So my question is whey protein suitable for me as post_workout drink to build lean muscle? I heard rumours that said that whey protein makes us fat if we r not weight-lifting.

zzzzz. do you get my point? your question is being asked 100x times by other before. that is why i ask you to read.

take your patient and read it.

page by page.
search for you


read these
weightloss

Chill la taikor it's Thursday liow 😜.. Some newbies don't know where to search and probably wanna cross checking with seniors here. I just learned how to TAG a person yesterday LOL..

Come come I belanja u teh ais limau 😜

This post has been edited by Arrio: Mar 6 2014, 06:17 PM

Teh ais limau only? i thought more bak gua? LOL.
yeah it is friday! more food!!

whats bcaa , liss ?

im trying to lose weight. im losing on average 1 kg a week. i've started PT, and im trying ( keyword trying) to mantain twice a week sessions at the gym.

any idea on how or what i can do to accelerate the fat burning ?

im 33 years old, off the chart obese, with a bad back ( slipped disc at a very young age) and somewhat faulty right knee. my pt has me doing squats and some weight training to build up strength to my back, and upper torso. but i have a stomach the size of a 8 months pregnant lady .

im im around 165 cm, my body weight is at 107kilos.

1kg per week is a very decent, and safe result.

You'll NEED to ensure that you're going to the gym for WEIGHTS at least TWICE a week.

This is to ensure you do not lose significant muscles from the calorie deficit you're facing.

Who cares if you have a big belly. Important thing is you're doing something about it right now. Lose fast gain back fast. Lose slow and steady and harder to gain it back. Good luck!

What I have read and what I have experienced is that, if you are on calorie deficit, you carry weight, you loose muscles at a certain amount/ rate. This is because you do not eat enough to support your body for those activity. Carrying weight do not build muscles. Carrying weight break muscles. Eating and resting build muscles.

I used to loose more than 2kg a week, on caloric deficit, carry weight. Result? I cannot even handle 2 days of weight lifting back to back.

Loosing weight is easy. I loose 19kg in 9 weeks. That includes muscles, fats and some other I don't know what. Scale shows that I loose 19kg, but I looked awfull. I noticed that looking at the figure on those weighing scale is a game for puss*es. You can be thin and all but what is the point when you looked like Kenyan running for water? (no offence)

If you are not eating enough, your body will look into muscles for energy. You need to eat enough, do some cardio, carry weight, rest plenty. The weight will go down with those hard work. Also, muscle is the biggest fat burner/ metabolisme furnace. You will not want to loose those.

You repeated it yourself that you need to carry weight.

Weight loss is simple - just don't eat.

Fat loss is trickier.

1. Go on a calorie deficit
2. Ensure protein consumption of 1 - 1.5 grams per lbs of lean body mass
3. Weight lifting about 2-3 times a week to prevent significant muscle loss

If you can't weight lift it probably means (1) the calorie deficit is too big (aim for around 500), and (2) eating shitty food with poor nutrient content & too little carbs.

Oh and, you don't need cardio. If you can still do cardio it means you wasted time on your weightlifing as you probably didn't lift heavy enough.

This post has been edited by DT1: Mar 13 2014, 06:38 PM

for people who have little experience please dont bring your ego to the gym.. see people carry very heavy u also want to carry heavier than what u can.. never ever injure yourself bcoz the pain will always come back if u din take good care of yourself. this lately i see few of my friends sprained their wrists and some even the spine.. please dont over your limit

Only lifting you won't be captain America. If only it were that easy.

I hope you meant weight lifting when you say carry weight.

To lose fat, one must eat at a caloric deficit. It's simple. You've probably starved yourself or at too high of a deficit if you lifts were way weaker within just 2 days. I hit the gym 5-6 days a week while on a cut and I've got stronger on some of my lifts.

Actually, you left out the most important thing. Diet. If you have this down, not a single cardio session is needed....(unless extreme cases)

I was on a cut for 3 months, I didn't even take any supplements (except whey, for convenience) until only recently. My lifts are never weakened despite my cut. I don't think you need any supplements if you're able to get them from your diet. Though if pocket is deep enough, no harm.

If you lost 2kg a week with loss of strength, you didn't cut properly.

Next, muscle burning extra calories, yes, but negligible. If you need cardio to "burn fat", time to reanalyze diet.

so, how do you cut properly ? im trying to avoid rice at all cost. ( i occasionally cheat on this) my breakfast, im having herbalife formula1 shake ( any suggestions of other shakes that are similar to herbalife are welcomed) , lunch, is usually chapati with chicken, or grilled chicken, or something chicken. i avoid carbs for my lunch. tea is half boiled eggs. dinner is again chicken with salad or chicken only.

what else should i do ?

Yes u need steroids too

guys. possible to achieve any significant gains through training without partner or support?

i'm weight around 68kg now 70kg after 2 weeks of protein intake, i dun intend to bulk further but wanna maintain my muscle and protein intake

currently having 30g whey protein 8am in the morning, 30g before workout at 7pm, 30g after workout at 8.30/9.00pm, 25g casein before heading to bed around 11-12am, is it too much or just perfect?

According to the calculation it mentioned that I need 117g of protein a day for my weight but i'm curious because over 2 weeks time i had gain significant amount of lean meat.

I currently doing vegan diet, u may refer to the information here https://forum.lowyat.net/topic/3159960

My workout consist of 20mins of run/sprint, and with varieties of weight training consist of 3 rounds (20reps each) and 1 failure for about 1 hr - 1 1/2 hr (the training is not complete, still in observation to see if any things else to add on to the training and eventually split into 3 days' compartment which would be leg + tight + buttock, chest + bicep/tricep + shoulder, abs, waist and back)

please advice

This post has been edited by TheEvilMan: Mar 16 2014, 11:08 PM

Total protein intake in a day should be around the range of...

1g per pound of lean body mass.

sorry i'm still pretty noob, how would i know my total lean body mass, any device or check up required for that?
all i know is that I weight 70kg now

Referring to this image which are you? http://livelifeactive.com/wp-content/uploa...fpercentage.jpg

To get lean body mass, just subtract the estimated fat percentage from your total body weight.

thanks! lets just assume i'm on the 20% male, so i deduct 14kg (20% of 70) and my daily protein intake should meant for 56kg which is...56g?

70 kg = 154lbs

154*0.8 = 123g of protein per day

That's the minimum. You might want to increase it, depending on results you achieve after 2 weeks or so.

This post has been edited by DT1: Mar 16 2014, 11:25 PM

ops sorry i mess up the lbs and kg
thanks, so my intake is consider optimum then, (30g + 30g + 30g) whey + 25g casein

Not at all optimum, as you didn't consider the amount of protein in your other food.

And there's no optimum point on paper. You'll have to adjust based on results seen.

one more question, i workout on daily basis, and sunday is rest day, should i still eat up that much of protein on rest day itself?
my current diet actually dun have much protein from food (i eat eggs and brocolli and some borvil while sweet potatoes for carbs and as a skin food since i need to tighten some of my tummy skin)

I said it is the minimum everyday. Might want to consider increasing slightly, maybe by one serving, on workout days.

understand, but my other concern is on the rest day, since i not doing any workout, would i still need that much of protein?
really noob here, sorry

Sticking to 1g / lbs of lbm everyday should be fine. To increase supplement with one extra serving of protein on workout day.

Clear enough?

kk got it, thanks for all the explanation, will keep an eye on this thread for more tips

wokay. guess i have to push harder. mcm ur ign. sikit sikit lama lama jadi bukit

By the way use this calculator. Use Katch-McArdle option.

http://iifym.com/tdee-calculator/

Find your TDEE, and minus off 500 calories. That should be your calorie goal everyday.

Will see if other forumers here have further comments on these figures.

This post has been edited by DT1: Mar 16 2014, 11:50 PM

thanks, roughly 1879calories/day, will check out my diet plan, really appreciate ur great guidance here

What's your height? And the activity level

This post has been edited by DT1: Mar 16 2014, 11:54 PM

around 167/168cm
i do 20mins sprint on treadmills for warm up
abs crunch (4set 20reps + 1 failure), side waist (3set 15reps 1 failure) are the daily task since i'm currently using scrub and also lotion to help aid my loose skin, it does improve after i took protein and work out so i'm looking forward to all the possible combination
Chest pump (5 set 15,15,15,20,20 reps + 1 faliure)
tricep/bicep, tights normally 3 sets 20 reps 1 failure with 1-2 weighing machine, am planning to do with dumbbell instead of machine.
I'm more toward keeping the muscle mass and tone up, not planning to bulk too much
Also plan to split chest, tricep/bicep and shoulder area on 1 day, tights, buttock and lower legs for 1 day, abs and waist on another day when i get a proper schedule done

This post has been edited by TheEvilMan: Mar 17 2014, 12:01 AM

Wait, you're looking to bulk, or to lose fats? If it's bulk then 500 extra cals, if it's to lose fats then 500 less cals.

Anyway you're overanalysing. Simple will do. Meet your protein requirements, your calorie requirements and eat a good range of vegetables and other healthy foods.

more toward losing fat while pumping some muscle in, what i think of is basically remaining the body structure but have ratio of higher lean meat and lower fat content

DT1 yea i guess i'm overanalysing, had been to gym for quite a few years, previously i'm more toward losing weight until i realise that my muscle mass is gone due to long run of calories deficit diet >.<

This post has been edited by TheEvilMan: Mar 17 2014, 12:07 AM

Everytime u do excessive cardio , a kitten dies . Lol

Should i reduce my protein even the recommended dosage is 120g a day base on my lean muscle mass? I realise that i been bulking pretty quickly within 2 weeks time, with the weight lifting it does help to form and tone but i afraid that it will continue to bulk to the point that i not intended, please advice

This post has been edited by TheEvilMan: Mar 18 2014, 08:28 AM

Define and quantify what you mean by 'bulking pretty quickly within 2 weeks time'.

Compare to 2 weeks ago, i can see noticeable growth of meat and looks firm, of cos still in a slap of fat no doubt, but it's definitely grow about an inch+, pretty obvious on the waist

Just stick to your calorie count and routine, strictly. Do you even count your calories correctly.

See what happens after a month. That's just 4 weeks. Nothing much at all.

yep, currently eating around 1500-1600 calories daily, with good resource of carbs, fiber and protein + protein supplement, no junks, no high fat/sugar product (i dun believe the idea of low calories food with high content of fat/sugar as healthy food), everything come from natural resources except the whey protein and multi-vit which is chemical. I guess i'm worry too much as it's my 1st time dealing with protein supplement

This post has been edited by TheEvilMan: Mar 18 2014, 10:34 AM

Try following this simple routine instead to help you prevent loss of muscle mass and strength.

http://forum.bodybuilding.com/showthread.php?t=155009423

High fat foods are extremely healthy.

For example organic egg yolks, and fatty fish. Just make sure you're within your daily calorie count.

By going low fat, you'll be doing your body and health a disservice by limiting your nutrient source.

noted, i'm considering adding fish to my menu instead of full vegan actually