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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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low body fat/trouble losing weight?
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Hey all,
I'm on week 4 of insanity, and so far I have not lost any weight. I am wondering if having low body fat has any hinderance to weight loss. I am 20, 5'6, 129 lbs, and have a 16% body fat percentage, which is considered low for women my age. I would like to get down to 125 lbs, but so far no progress. Any thoughts?
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RE: low body fat/trouble losing weight?
11/13/12 5:44 AM as a reply to juliaou.
juliaou:
Hey all,
I'm on week 4 of insanity, and so far I have not lost any weight. I am wondering if having low body fat has any hinderance to weight loss. I am 20, 5'6, 129 lbs, and have a 16% body fat percentage, which is considered low for women my age. I would like to get down to 125 lbs, but so far no progress. Any thoughts?


What does your diet look like in terms of calorie content and food choices?
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RE: low body fat/trouble losing weight?
11/13/12 5:50 AM as a reply to juliaou.
Yes, that makes it much harder.
Is there a particular reason you want to get to 125?
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RE: low body fat/trouble losing weight?
11/13/12 6:30 AM as a reply to juliaou.
As Bandit suggests, it is probably your nutrition. Instead of where your body fat is now, what do you want it to be? If you want to be 125, and still at 16% body fat, that would mean you would loose your muscle to get there. I would focus more on where your body fat is now and where you want it to be and how you look/and feel, and not worry so much on what the scale says.
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RE: low body fat/trouble losing weight?
11/13/12 11:08 AM as a reply to juliaou.
Thanks for the replies, guys.
I eat a very healthy diet with no junk food whatsoever. The only thing is that I have trouble meeting my calorie intake needs. To maintain my weight with no exercise, I should be eating around 1400-1500 calories per day. And with insanity, it should be around 2300 calories. However, I have trouble even getting 1300 calories on most days. It's not that I don't want to eat, I am just never hungry enough to eat more.
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RE: low body fat/trouble losing weight?
11/14/12 5:31 AM as a reply to juliaou.
juliaou:
Thanks for the replies, guys.
I eat a very healthy diet with no junk food whatsoever. The only thing is that I have trouble meeting my calorie intake needs. To maintain my weight with no exercise, I should be eating around 1400-1500 calories per day. And with insanity, it should be around 2300 calories. However, I have trouble even getting 1300 calories on most days. It's not that I don't want to eat, I am just never hungry enough to eat more.


While I still believe that it would be helpful to see your exact food choices, for now let's focus on finding ways to increase your calorie intake.

I'd start by adding some good fats, as they are very calorie dense. Try drizzling some olive oil over your vegetables or cooking cuts of meat in olive or coconut oil. That should add some easy calories.

You can also try adding a handful or two of raw almonds to your daily intake, or adding a tablespoon or two of flax oil to a smoothie. I also find organic, natural peanut/almond butters to be a great source of calorie-packed goodness.

Hope some of that is helpful.
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RE: low body fat/trouble losing weight?
11/14/12 7:33 AM as a reply to TheBandit27.
TheBandit27:
juliaou:
Thanks for the replies, guys.
I eat a very healthy diet with no junk food whatsoever. The only thing is that I have trouble meeting my calorie intake needs. To maintain my weight with no exercise, I should be eating around 1400-1500 calories per day. And with insanity, it should be around 2300 calories. However, I have trouble even getting 1300 calories on most days. It's not that I don't want to eat, I am just never hungry enough to eat more.


While I still believe that it would be helpful to see your exact food choices, for now let's focus on finding ways to increase your calorie intake.

I'd start by adding some good fats, as they are very calorie dense. Try drizzling some olive oil over your vegetables or cooking cuts of meat in olive or coconut oil. That should add some easy calories.

You can also try adding a handful or two of raw almonds to your daily intake, or adding a tablespoon or two of flax oil to a smoothie. I also find organic, natural peanut/almond butters to be a great source of calorie-packed goodness.

Hope some of that is helpful.


Bandit is spot on. Adding healthy fats will really allow your body to begin letting go of some of the last few pounds and help increase your calorie intake. I always buy a big bag of almonds or cashews and make sure my wife eats them every day. My wife had her 3rd baby on March 3rd. She is 5 foot seven. Weighed herself this week and she is 118. Her high school weight. She eats peanut butter, nuts, avocados, olive oil or something to that affect every day. Probably 2000-2500 calories every day.

I believe this is VERY important for women to get the healthy fats. Women's bodies really let go of fat when they are eating healthy fats.
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RE: low body fat/trouble losing weight?
11/15/12 12:19 PM as a reply to juliaou.
I agree with all the posters. You should try to eat 5x a day.
You are probably putting your body in "starvation mode".

J
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RE: low body fat/trouble losing weight?
11/15/12 4:39 PM as a reply to juliaou.
I'm still wondering why you have a fixed goal of losing 4 lbs when you are already quite thin? The scale is one of the worst measures of progress. Go by how you feel, by how you look if you have before and after pictures, and by how much easier the workouts are becoming as you develop your endurance.

BTW, I agree with all the statements above about changing your diet a little. Those suggestions are great.
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RE: low body fat/trouble losing weight?
11/30/12 8:18 PM as a reply to juliaou.
juliaou:
Thanks for the replies, guys.
I eat a very healthy diet with no junk food whatsoever. The only thing is that I have trouble meeting my calorie intake needs. To maintain my weight with no exercise, I should be eating around 1400-1500 calories per day. And with insanity, it should be around 2300 calories. However, I have trouble even getting 1300 calories on most days. It's not that I don't want to eat, I am just never hungry enough to eat more.


First off any calorie calculation is simply a guess and not 100%. Also it's been shown that too much exercise can lower your metabolism by 7% and increase hunger which some some folks means eating more calories.

If you are not losing at 1300 I don't see how increasing calories will cause you to lose weight. Personally when I do that I gain weight/fat.

Like I tell my clients if you are not losing you are either still taking in more calories then being used, exercising too much or both.

The whole starvation mode is bogus. Look at anyone who has been a POW and tell me they did not lose weight... If your body is an a deficit it will lose. Now question is it it fat or muscle?
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RE: low body fat/trouble losing weight?
12/3/12 9:16 AM as a reply to juliaou.
Interesting comment. I disagree.

I was prepping for an fitness contest. My coaches had me on a cycle of 700-1000 calories a day. Two hours of cardio, weight training and routine pracitce. I felt horrible and tired.

I was gaining weight. (body fat) and loosing my hard earned muscle.

after about a month of that craziness, I INCREASED MY CALORIES to 2100/day. Kept the same training schedule.

In the first week I dropped 4 pounds of fat. This was measured by 9 site caliper test (this was being done weekely before also).

I do in fact believe that if we do not give our bodies correct nutrients it needs to sustain our workouts it will indeed gain body fat. I lost muscle I worked so hard to build.

But this is not just my personal expierence, this is also backed by science.
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RE: low body fat/trouble losing weight?
12/3/12 5:18 PM as a reply to JCFitCoach.
JCFitCoach:
juliaou:
Thanks for the replies, guys.
I eat a very healthy diet with no junk food whatsoever. The only thing is that I have trouble meeting my calorie intake needs. To maintain my weight with no exercise, I should be eating around 1400-1500 calories per day. And with insanity, it should be around 2300 calories. However, I have trouble even getting 1300 calories on most days. It's not that I don't want to eat, I am just never hungry enough to eat more.


First off any calorie calculation is simply a guess and not 100%. Also it's been shown that too much exercise can lower your metabolism by 7% and increase hunger which some some folks means eating more calories.

If you are not losing at 1300 I don't see how increasing calories will cause you to lose weight. Personally when I do that I gain weight/fat.

Like I tell my clients if you are not losing you are either still taking in more calories then being used, exercising too much or both.

The whole starvation mode is bogus. Look at anyone who has been a POW and tell me they did not lose weight... If your body is an a deficit it will lose. Now question is it it fat or muscle?


I am not a Coach, nor a fitness expert by any means, but I have to say that I just recently experienced a "starvation mode" scenario so, in my opinion, it is real, as J0beach & DealDiehl indicate. I was working out 4-5x a week with 1200 calorie intake. I got to a point to where I could not lose weight, nor have the energy to continue exercising. As soon as I increased my calories to 2645 & began eating 5-6x per day I started losing weight & body fat because I was properly fueling my body for my workouts. Most importantly I started feeling better, physically & mentally.

One can certainly starve themselves to forcibly lose weight, but I believe this is where the cycle begins of gaining all the weight back that one loses once they start eating again. I don't think referencing POW's is really relevant nor applicable to this situation. I believe the goal should be to try and attain your goals (whether it is to lose weight, tone, build muscle, etc.) through the most healthiest means possible. Proper nutrition balanced with the right exercising just seems to make more common sense than to focus on putting your body & mind through any sort of deficits. Especially for those of us who are not professional trainers or athletes.
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RE: low body fat/trouble losing weight?
12/3/12 5:31 PM as a reply to juliaou.
"Starvation mode" Where people will put on fat even with hardly any calories is mostly a hormonal thing.
Way to much cardio and way to little food is a fantastic way to destroy your thyroid and make it damn near impossible to be lean without medication.

Edit; I do think the eating multiple times a day is bogus. So does most of the research for that matter. I eat twice a day and it works for me, I think people should find what works best for them.
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RE: low body fat/trouble losing weight?
12/4/12 7:13 PM as a reply to DealDiehl.
DealDiehl:
Interesting comment. I disagree.

I was prepping for an fitness contest. My coaches had me on a cycle of 700-1000 calories a day. Two hours of cardio, weight training and routine pracitce. I felt horrible and tired.

I was gaining weight. (body fat) and loosing my hard earned muscle.

after about a month of that craziness, I INCREASED MY CALORIES to 2100/day. Kept the same training schedule.

In the first week I dropped 4 pounds of fat. This was measured by 9 site caliper test (this was being done weekely before also).

I do in fact believe that if we do not give our bodies correct nutrients it needs to sustain our workouts it will indeed gain body fat. I lost muscle I worked so hard to build.

But this is not just my personal expierence, this is also backed by science.


Regardless of fact you ate more your body was still at a deficit which is my point. Well now you opened up a can of worms as I would love to see these studies to show that you have to be in a surplus of calories to lose weight.

Your body must of figured out how to magically not only make the extra calories disappear but then burn even more.

Mathematically speaking if you were losing muscle( your were doing to much crap) your fat percentage would go up percentage wise. Also what one needs to do is find the caloric amount that works for them. I can tell you as a guy I will gain fat at around 2400. Then again I am not doing the stuff you gals do when you compete.

BTW you might read up on the Minnesota study. Shows you that body will continue to lose weight as long as it is not getting enough calories to meet it's needs.

Can you also explain how the folks on Biggest Loser lost all that weight all the while eating under 1500 calories and doing 5-8 hours of workouts? Based on your answer they should not have lost.
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RE: low body fat/trouble losing weight?
12/4/12 7:29 PM as a reply to huskii.
huskii:

One can certainly starve themselves to forcibly lose weight, but I believe this is where the cycle begins of gaining all the weight back that one loses once they start eating again. I don't think referencing POW's is really relevant nor applicable to this situation. I believe the goal should be to try and attain your goals (whether it is to lose weight, tone, build muscle, etc.) through the most healthiest means possible. Proper nutrition balanced with the right exercising just seems to make more common sense than to focus on putting your body & mind through any sort of deficits. Especially for those of us who are not professional trainers or athletes.


One problem I see is that folks are over training while eating very little which is not what I am saying to do. Doing too much exercise will lower your metabolism just as staying on low calories for an extended period. One should cycle calories so some days you have more and some less.

Also can someone explain how based on law of thermodynamic energy can not be created nor destroy but change form how then if the body is in a deficit it is going to start storing fat?

My POW reference was to show that they ate very little yet none stored fat. If you can find me one I would love to see that.

Also if your percentage of body fat goes up that does not mean you gained fat. If you are 200 and 20% BF you have 40 pounds of BF and 160 FFM 40/200 = 20%. Now say you lose 10 lbs of muscle which is easily done and now you have 150 FFM and 40 lbs of BF but 40/190 = 21% did you gain fat? Nope. Also you can easily lose 10 lbs from gylcogen and water loss which would equal same thing.
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RE: low body fat/trouble losing weight?
12/4/12 7:35 PM as a reply to Trevorxgage.
Trevorxgage:
"Starvation mode" Where people will put on fat even with hardly any calories is mostly a hormonal thing.
Way to much cardio and way to little food is a fantastic way to destroy your thyroid and make it damn near impossible to be lean without medication.

Edit; I do think the eating multiple times a day is bogus. So does most of the research for that matter. I eat twice a day and it works for me, I think people should find what works best for them.


While there is a starvation mode its not like we are told. The body does not magically create surplus calories to store. That is simply impossible. Just read the Minnesota study. Even with a 40% reduction of metabolic rate they still lost until they reached critically low fat levels. Starvation mode will lower metabolism and cause greater muscle cannibalism but the body does not store what it does not have. That would be like your car running low on gas and suddenly its storing gas.
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RE: low body fat/trouble losing weight?
12/4/12 7:54 PM as a reply to JCFitCoach.
JCFitCoach:
DealDiehl:
Interesting comment. I disagree.

I was prepping for an fitness contest. My coaches had me on a cycle of 700-1000 calories a day. Two hours of cardio, weight training and routine pracitce. I felt horrible and tired.

I was gaining weight. (body fat) and loosing my hard earned muscle.

after about a month of that craziness, I INCREASED MY CALORIES to 2100/day. Kept the same training schedule.

In the first week I dropped 4 pounds of fat. This was measured by 9 site caliper test (this was being done weekely before also).

I do in fact believe that if we do not give our bodies correct nutrients it needs to sustain our workouts it will indeed gain body fat. I lost muscle I worked so hard to build.

But this is not just my personal expierence, this is also backed by science.


Regardless of fact you ate more your body was still at a deficit which is my point. Well now you opened up a can of worms as I would love to see these studies to show that you have to be in a surplus of calories to lose weight.

Your body must of figured out how to magically not only make the extra calories disappear but then burn even more.

Mathematically speaking if you were losing muscle( your were doing to much crap) your fat percentage would go up percentage wise. Also what one needs to do is find the caloric amount that works for them. I can tell you as a guy I will gain fat at around 2400. Then again I am not doing the stuff you gals do when you compete.

BTW you might read up on the Minnesota study. Shows you that body will continue to lose weight as long as it is not getting enough calories to meet it's needs.

Can you also explain how the folks on Biggest Loser lost all that weight all the while eating under 1500 calories and doing 5-8 hours of workouts? Based on your answer they should not have lost.


I did not say a surplus of calories. I said you need enough to sustain your activity level. You can not have less and you cannot have more.
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RE: low body fat/trouble losing weight?
12/5/12 9:04 AM as a reply to JCFitCoach.
JC, good to see you're still around. I didn't see anyone say a person needs to be at a SURPLUS to lose weight. That's plain stupid. And, just to be 100% honest, I'm not crazy about the term "Starvation Mode" myself simply because it DOES bring to mind POWs and starving people in Darfur, not people with a grocery store on every corner who just happen to not be eating enough. But there IS a point for most people where too much of a calorie deficit is counterproductive. The body, at a certain point, does try to reverse law of thermodynamics not by magically creating calories out of thin air but, rather, by severely restricting body processes that use a lot of calories. Given that your brain uses 20% to 25% of your daily caloric intake, clear thinking and a sense of well being are one of the things that go. Nobody needs to be walking around in a mental fog, feeling physically and mentally sluggish, to lose weight. It's counterproductive when what most people really want to do is benefit their overall health through healthy eating and exercise.

JCFitCoach:
DealDiehl:
Interesting comment. I disagree.

I was prepping for an fitness contest. My coaches had me on a cycle of 700-1000 calories a day. Two hours of cardio, weight training and routine pracitce. I felt horrible and tired.

I was gaining weight. (body fat) and loosing my hard earned muscle.

after about a month of that craziness, I INCREASED MY CALORIES to 2100/day. Kept the same training schedule.

In the first week I dropped 4 pounds of fat. This was measured by 9 site caliper test (this was being done weekely before also).

I do in fact believe that if we do not give our bodies correct nutrients it needs to sustain our workouts it will indeed gain body fat. I lost muscle I worked so hard to build.

But this is not just my personal expierence, this is also backed by science.


Regardless of fact you ate more your body was still at a deficit which is my point. Well now you opened up a can of worms as I would love to see these studies to show that you have to be in a surplus of calories to lose weight.

Your body must of figured out how to magically not only make the extra calories disappear but then burn even more.

Mathematically speaking if you were losing muscle( your were doing to much crap) your fat percentage would go up percentage wise. Also what one needs to do is find the caloric amount that works for them. I can tell you as a guy I will gain fat at around 2400. Then again I am not doing the stuff you gals do when you compete.

BTW you might read up on the Minnesota study. Shows you that body will continue to lose weight as long as it is not getting enough calories to meet it's needs.

Can you also explain how the folks on Biggest Loser lost all that weight all the while eating under 1500 calories and doing 5-8 hours of workouts? Based on your answer they should not have lost.
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RE: low body fat/trouble losing weight?
12/6/12 5:49 PM as a reply to AdStaffAndrew.
AdStaffAndrew:
JC, good to see you're still around. I didn't see anyone say a person needs to be at a SURPLUS to lose weight. That's plain stupid. And, just to be 100% honest, I'm not crazy about the term "Starvation Mode" myself simply because it DOES bring to mind POWs and starving people in Darfur, not people with a grocery store on every corner who just happen to not be eating enough. But there IS a point for most people where too much of a calorie deficit is counterproductive. The body, at a certain point, does try to reverse law of thermodynamics not by magically creating calories out of thin air but, rather, by severely restricting body processes that use a lot of calories. Given that your brain uses 20% to 25% of your daily caloric intake, clear thinking and a sense of well being are one of the things that go. Nobody needs to be walking around in a mental fog, feeling physically and mentally sluggish, to lose weight. It's counterproductive when what most people really want to do is benefit their overall health through healthy eating and exercise.



Always good to hear from you Andrew :-) Andrew I know what is going on but that just serves my point. And yes I know no one is saying to eat at a surplus but my problem with how it comes across is that for your typical person eating more without stating that we still need to eat less comes across as calories don't matter which they do.

I was prepping for an fitness contest. My coaches had me on a cycle of 700-1000 calories a day. Two hours of cardio, weight training and routine pracitce. I felt horrible and tired.

I was gaining weight. (body fat) and loosing my hard earned muscle.


My problem with above is since we need a surplus to store anything I don't see how body creates fat from thin air. I would need to see studies showing this happening as I have not found any.

Also we can't honestly compare advice given to a fitness competitor and apply that to the average overweight person.


I do in fact believe that if we do not give our bodies correct nutrients it needs to sustain our workouts it will indeed gain body fat. I lost muscle I worked so hard to build.

But this is not just my personal expierence, this is also backed by science.


Again if you are in a deficit how does the body store fat? And where are the studies to show this and thus I referred to the Minnesota study.

Diets and calories need to be tailored to person and not what others may or may not do. People think I am crazy when I tell them I gain at 2300-2400 and have to have days under my BMR or the 1500-2000 range when trying to lose body fat. My BMR at my current weight is roughly 1900 and when I diet I don't count my exercise calories. Personally for me and others we need to eat some days below BMR. Many studies and meta-studies show that relying on just exercise for weight loss is a futile attempt without cutting calories due to bodies many compensatory factors.

Simply saying you need to eat more without further explanation is my main issue.
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RE: low body fat/trouble losing weight?
12/7/12 2:58 AM as a reply to JCFitCoach.
JCFitCoach:
DealDiehl:
Interesting comment. I disagree.

I was prepping for an fitness contest. My coaches had me on a cycle of 700-1000 calories a day. Two hours of cardio, weight training and routine pracitce. I felt horrible and tired.

I was gaining weight. (body fat) and loosing my hard earned muscle.

after about a month of that craziness, I INCREASED MY CALORIES to 2100/day. Kept the same training schedule.

In the first week I dropped 4 pounds of fat. This was measured by 9 site caliper test (this was being done weekely before also).

I do in fact believe that if we do not give our bodies correct nutrients it needs to sustain our workouts it will indeed gain body fat. I lost muscle I worked so hard to build.

But this is not just my personal expierence, this is also backed by science.


Regardless of fact you ate more your body was still at a deficit which is my point. Well now you opened up a can of worms as I would love to see these studies to show that you have to be in a surplus of calories to lose weight.

Your body must of figured out how to magically not only make the extra calories disappear but then burn even more.

Mathematically speaking if you were losing muscle( your were doing to much crap) your fat percentage would go up percentage wise. Also what one needs to do is find the caloric amount that works for them. I can tell you as a guy I will gain fat at around 2400. Then again I am not doing the stuff you gals do when you compete.

BTW you might read up on the Minnesota study. Shows you that body will continue to lose weight as long as it is not getting enough calories to meet it's needs.

Can you also explain how the folks on Biggest Loser lost all that weight all the while eating under 1500 calories and doing 5-8 hours of workouts? Based on your answer they should not have lost.



"Mathematically speaking if you were losing muscle( your were doing to much crap) your fat percentage would go up percentage wise." What does that mean?!?! I don't see any math or numbers to show what "crap" is, to show any type of fat % numbers to go up. Really?! Sounds to me like you are magically reaching for an explaination that you can't understand yourself.

"BTW you might read up on the Minnesota study. Shows you that body will continue to lose weight as long as it is not getting enough calories to meet it's needs." You really need a study to back this up?! How is that saying anything?! Anyone can stop working out and not get enough calories and GAIN weight - that's basic. What is the "Minnesota Study"? Send it - I'd like to see it.

"Can you also explain how the folks on Biggest Loser lost all that weight all the while eating under 1500 calories and doing 5-8 hours of workouts? Based on your answer they should not have lost." - In your fitness philosophy they are overtraining with too much exercise to lower their metabolism, which contradicts your statement "One problem I see is that folks are over training while eating very little which is not what I am saying to do".

"Also can someone explain how based on law of thermodynamic energy can not be created nor destroy but change form how then if the body is in a deficit it is going to start storing fat?" - Really?! What does that have to do with anything I said?! Your concept of "deficit training" is yours and frankly I really don't care what you think thermodynamic energy is nor does anyone feel the need to answer such a bogus question. Your fitness techniques and "deficit" mentalities might work for you, but from my perspective that are negative and counterproductive.

"My POW reference was to show that they ate very little yet none stored fat. If you can find me one I would love to see that." - As I said, ANY reference to POW's is not appropriate for any of this discussion, enough said. If you can't find better analogies to state your beliefs you should search a little deeper.

"Also if your percentage of body fat goes up that does not mean you gained fat. If you are 200 and 20% BF you have 40 pounds of BF and 160 FFM 40/200 = 20%. Now say you lose 10 lbs of muscle which is easily done and now you have 150 FFM and 40 lbs of BF but 40/190 = 21% did you gain fat? Nope. Also you can easily lose 10 lbs from gylcogen and water loss which would equal same thing." - How is losing 10lbs of muscle easily done?

"While there is a starvation mode its not like we are told. The body does not magically create surplus calories to store. That is simply impossible. Just read the Minnesota study." - What?! You said earlier "The whole starvation mode is bogus." Now you contradict yourself saying there is a starvation mode. Well, which is it? I don't think you really know yourself. And again, send the study. No one is saying anything about magically creating surplus calories to store, except you. You are implying that is what is meant - it's not advisable to read into something that isn't there.

"Andrew I know what is going on but that just serves my point. And yes I know no one is saying to eat at a surplus but my problem with how it comes across is that for your typical person eating more without stating that we still need to eat less comes across as calories don't matter which they do." - Actually, you really don't know what is going on, especially with the typical person. You are misinterpreting basic common sense. No one ever said calories don't matter - read the thread - you are the only one that said that. I am saying that eating less to an unhealthy condition is not good for me and when I started to eat more calories I started losing weight doing the same work out routines. I don't need to understand the law of thermodynamic energy to realize that. It means in simplest of terms that my body is properly fueled for my body to gain lean muscle to burn fat, which in turn will allow me to lose weight.

"Also we can't honestly compare advice given to a fitness competitor and apply that to the average overweight person." - Really?! How many fitness competitions have you been in? Or fitness magazines have you been profiled in? Do you know what it takes to get there? I do believe that before one becomes a fitness competitor they have to start somewhere, like most overweight people do. Unless they "magically" are one day in fitness competition condition. I would take a fitness competitors advice any day because they have been where I'm at and understand what it really takes to get to the highest level of physical condition.

Simply saying you need to eat more without further explanation is my main issue. Although your Sports Nutrition education may have taught you what you know, in my real world case, your deficit training & mentality doesn't work in the long run and is probably not, in my opinion, best practice for advising those wanting to learn about proper health & fitness. I eat more calories for my workouts, I lose more weight - which is the healthiest way I know how. It's really that simple.
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