Thoughts on Body Fat % & Time Line to Lose

Thoughts on Body Fat %

200lb – 45% body fat
TEE 2800
energy from food 1400 or 50%
energy from body fat 1400 or 50%

180lb – 38% body fat
TEE 2600
energy from food 1733 or 2/3
energy from body fat 865 or 1/3

160lb – 31% body fat
TEE 2400
energy from food 2160 or 90%
energy from body fat 240 or 10%

150lb – 26% body fat
TEE 2200

energy from food 2200 or 100%
energy from body fat 0 or 0%

So the less body fat you have the more energy you have to supply through food…

Time Line To Lose

First 20lbs (2.8lbs/wk) – 45%bf – 7 wks
second 20lbs (1.7lb/wk) – 38%bf – 12 wks
last 10lbs (.5lbs/wk) – 26%bf – 20 weeks

39 weeks – almost 10 months

An anology for body fat vs dietary fat:

Think of your body like a car & your stored body fat as the fuel in the gas tank…

stored body fat is the fuel ALREADY in the tank

dietary fat is NEW FUEL you are adding to the tank

So if the goal is to reduce body fat (decrease the amount of fuel in the tank) you’ll want to add less fuel then you use up driving around each day… because if you top off the fuel (fat) to full everyday you will never lower the fuel in the tank (body fat)

Getting insulin low “opens” the doors on fat cells & there is a constant flux of fat in & out of fat cells. The body does not know the difference between fatty acids freed from body fat stores or that you eat with each meal. They are mixed some stored and some used. But if you are eating MORE fat then you are using for energy; then at best you wont lose body fat, at worst you actually increase the amount of fat being stored.

Dr. Stephen Phinney – ‘Achieving and Maintaining Nutritional Ketosis’

This is mathematical expression of the pie charts (http://i.imgur.com/ppC8Yt2.jpg) from Dr. Phinney’s “Achieving and Maintaining Nutritiona Ketosis” lecture found here: https://www.youtube.com/watch?v=2KYYnEAYCGk

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Phinney does not say this, but it would seem this female subject is 5’8″ based upon the final weight of 150 pounds/68 kg for goal weight maintenance.

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This would be like 1.6 gm/kg ‘reference weight’ (not LBM) as per TAASOLCL

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=>Phase 1 Adapt

200 lb or 90.9 kg

One half of your TDEE (total daily energy expenditure) calories and macros 50% fat, 40% protein, 10% carb

1400, 78 gm fat (700 cal fat), 140 gm protein (560 cal protein), 35 gm carb (140 cal carb)

1400, 50% fat, 40% protein, 10% carb

Protein is 0.7 gm per pound total weight, 1.5 gm per kg total weight

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=>Phase 2 Adjust

180 lb or 81.8 kg

Two thirds of your TDEE and macros 60% fat, 30% protein, 11% carb

1733, 116 gm fat (1040 cal fat), 130 gm protein (520 cal protein), 46 gm carb (182 cal carb)

1733, 60% fat, 30% protein, 11% carb

Protein is 0.72 gm per pound total weight, 1.59 gm per kg total weight

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=>Phase 3 Build

160 lb or 72.7 kg

90% of your TDEE and the macros 67% fat, 22% protein, 10% carb

2136, 160 gm fat (1440 cal fat), 120 gm protein (480 cal protein), 54 gm carb (216 cal carb)

2136, 67% fat, 22% protein, 10% carb

Protein is 0.75 gm per pound total weight, 1.65 gm per kg total weight

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=>Phase 4 Maintain

150 lb or 68 kg

100% of your TDEE and the macros 70% fat, 20% protein, 10% carb

2200, 171 gm fat (1540 cal fat), 110 gm protein (440 cal protein), 55 gm carb (220 cal carb)

2200, 70% fat, 20% protein, 10% carb

Protein is 0.73 gm per pound total weight, 1.62 gm per kg total weight.

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If we are to believe that 150 lb/68 kg is ideal weight for this individual (based upon Robinson/Miller/Hamwi/Devine formulas for IBW) and looking at estimated LBM calculations (Boer and Hume), this woman would be about 5’8″ with an LBM of about 49.83 kg.

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…With an LBM of 49.83 kg, Protein would be 2.2 gm/kg LBM

Follow Me to the Stage ~ Week One

NO CAFFEINE for 9 days… This is going to be the toughest part of this first week! Training is going to be 6-7 days a week with one rest day, but only if I really need it. Diet has changed, but is pretty flexible.

It is going to be good to get in the gym & change things up. More cable work. Lots of new stuff to learn & master.

Day 1
Horrible migraine! Woke with a stiff neck that turned into a migraine, likely no caffeine had something to do with that as well. Ended up leaving work early coming home, soaking in whirlpool bath then napping until 3pm. Really hoping tomorrow is better! Headed off to the store to get groceries then meal prep! It will be great to have my meals all ready again! I took a rest day, probably the only one for a while.

Day 2
Still had a headache but not anywhere as bad. Got to the gym after a nap, and that went well. Felt good to push some heavier weight for squats & change up the routine.

Day 3

Feeling better yet, but still this headache persists!  Had a great workout in the gym today, even though I napped again for only about 1.5 hrs before I went. I have been feeling so much more energized after working out, even though I walk into the gym ready to go lay down in the corner! Been so tired. Enjoyed the sumo presses, they were different but I felt more stable then a regular military press.

Day 4

Feeling Wonderful today!! GOOD BYE headache! And not feeling any need for a nap! Finally… I think I was hanging onto some tension at the base of my skull. I did some deep message there last night and it hurt but the tension is now gone and no headache! Looking forward to the work out tonight! Got to find a 3 rep max for bench.. I am really pushing for it to be 135.. Maybe more!  After today, its starting over with workouts.  I think the rest of the week will be smooth sailing.  Meals are going well, I’m a bit hungry after 2nd & 3rd meals as they are lower in protein then I am used to.  But otherwise its going well, and my body is starting to adapt pretty well.

Meal Timing & Insulin sensitivity/Insulin Resistance (IR) 

IR requires two things: 
1) high elevations of insulin (what to eat)
2) persistent levels (when to eat)

When eating a low carb diet we already have the “What to Eat” down. Reducing carbs reduces the elevation of insulin. But there are two factors involved in IR. The focus of this post is the second factor “When to Eat”.

meals-and-insulin


It is the time between meals when good things happen. We need to space meals far enough apart so that insulin can fall down between meals. This reset in insulin allows glycogen to be depleted from the liver and muscles which then in turn allows better uptake of glucose at the next meal. When we eat snacks between meals, insulin never is allowed to fall down and reset. This chronically raised insulin leads to IR.

Meal-timing-6x-day

Think about being in a dark room, your eyes adjust and you are able to see well enough. Then someone flips on the lights and you are temporarily blinded, but after a few minutes you are able to see just fine, you become resistant to the light and less sensitive. Now the light gets turned back off, and it is very dark and you can not see anything at all, but after a bit of time you can start to see the outline of things, you have become resistant to the dark and less sensitive. Now think about if you were in a dark room and someone turned the light on for a couple minutes and then turned it off. You would get the full affect of the light and since the exposure was brief there would not be time to become resistant to the light, you would remain sensitive to it. So the next time someone flipped the light you would be blinded again.

Hormones work in much the same way. When we eat insulin goes up, but if we allow the insulin to come all the way back down before we eat again, we stay sensitive to it. Hormones are made to work in pulses like this.

——>KEY to optimizing any fasting protocol is to still get in your protein.
What this looks like:
example 120g protein daily goal
40g meal
fast 5 hrs
40g meal
fast 5 hrs
40g meal
fast 14 hrs
Then maybe on a busier day
60g protein
fast 8 hrs
60g protein
fast 16 hrs
couple times a month
120g protein
fast 22 hrs

There are many benefits to fasting. Generally speaking, intermittent fasting is very good for human health. Humans seem to have evolved to be episodic eaters, being in the fasted state most of the time. This is perhaps why intermittent fasting significantly reduces levels of inflammation markers, promotes the recycling of “messed up” proteins (e.g., glycated proteins), and increases leptin and insulin sensitivity. It is something natural. I am talking about fasting 24 h at a time (or a bit more, but not much more than that), with plenty of water but no calories. Even skipping a meal now and then, when you are busy with other things, is a form of intermittent fasting.
**Important Points**
——>Eat all your protein
——>Allow time between meals for insulin to fall and reset
——>Do NOT stress
——>Can extend the fast as is natural and easy

Prevention of Resistance – Hormonal Obesity XII
http://intensivedietarymanagement.com/prevention-of-resistance-hormonal-obesity-xii/

The Perils of Snacking – Hormonal Obesity XIII

http://intensivedietarymanagement.com/perils-snacking-hormonal-obesity-xiii/

An intermittent exhaustion of the pool of glycogen in the human organism as a simple universal health promoting mechanism.

http://www.ncbi.nlm.nih.gov/pubmed/24495563

Intermittent fasting as a form of liberation
http://healthcorrelator.blogspot.com.au/2010/05/intermittent-fasting-as-form-of.html

What is Snacking Anyway

So all this talk about not snacking and waiting 4-5 hrs between meals, WHAT exactly is considered snacking?

#1 CLASIFICATION OF A SNACK
–> Not enough protein to reach leucine threshold of 3.2g-4.4g leucine. Any “meal” that does not reach this leucine threshold IS A SNACK!

Whenever protein is consumed in quantities less then needed to reach this threshold, the protein is used as simple calories.  However, by reaching this threshold you trigger Muscle Protein Synthesis (MPS). Triggering MPS calls on energy similar to exercise as its a very energy demanding process in the body.

#2 How long since you last ate?
–> Time between meals is significant for many reasons & in my mind “meals” less then 4hrs (5 is better) apart is a snack, EVEN if leucine threshold is met! Why? Well if you do not allow sufficient time between meals for plasma leucine levels to fall & ATP (energy) levels to rise MPS will not be triggered & the protein will be used as simple calories same as if not enough protein was eaten in the first place!

For optimized fat burn, lbm gains & blood sugar control eat meals with no snacking, as defined above!!

Further study and sources:
Dr. Layne Norton presents on Refractory Phenomenon

The need for Protein throughout the day

The Truth About Protein: How Much And How Often?
Written By Dr. Layne Norton

Prevention of Resistance – Hormonal Obesity XII

The Perils of Snacking – Hormonal Obesity XIII

~ Fate ~

Do you ever feel like things just fall in place? When that happens I cant help but just go with it! And this is how I’ve been feeling lately. I feel almost like I’m in a whirlwind with everything happening and clicking along.

When I first decided I wanted to compete, I had set a goal for 2016. Then after chatting with a friend decided winter of 2015/2016 would be the new time frame. On and off over the last few months I’ve tried to look for shows close enough for me to show in, but not really having any idea where arey are held or what exactly to search for, I never really came up with anything. Then one day the details of a show just kind of fell in my lap, by rather inexplicable means. So I went with it. Even though the show was a little further away then I first wanted, it just felt right. And I couldnt ignore the circumstances of how I came to find out about it.

So with a set date in mind it all became more real. All of a sudden my mind was whirling around with all the details. I would need I prep coach, and likely a posing coach, what should I do with diet between now and contest prep? So I started looking around at coaches. Talked to some people for ideas and suggestions. One of the names brought up, I figured was way out of my price range. I figured what the heck I’ll contact them and see maybe it wont be as expensive as I thought! Well it turned out to be not quit twice what I figured I could afford BUT I thought what a fantastic learning opportunity it would be and the complete comprehensiveness of the service provided I felt was worth it & I would find a way to make it work. And it so happened there was an opening on April 19th.

As I was talking with someone about the cost of coaching, they mentioned to set something up for sponsors. I had not thought about that at all. Thought it was a great idea & so I got that done. And I’ve gotten some great sponsors already! And warms my heart with sincere appreciation of these individuals!!

Looking back on these last couple weeks, I can’t help but wonder if there is such a thing as fate? These pieces have all just kind of fallen in place. And I’m getting more excited all the time!

If you havent yet I would appreciate it if you were willing to help me out with a sponsorship! All sponsors will be featured in a sponsors post & sponsorships over $20 will reseave a free copy of my upcoming Meal Planning & Prepping ebook in appreciation!

Need Sponsors

Hello everyone! I have an amazing opportunity to work with Menno Henselmans for the next 6 months until my show in October NPC North Star. I am looking for sponsors to help cover this cost, which is substantial. All sponors will be featured in a sponors post on my blog and sponsorship of $20 or more will receive a free copy of my meal planning & prepping book that is coming out soon!

Become Sponsor Here

I am grateful to everyone that has helped me thus far and to all those that support me in the future!

Exciting News!! Meal Planning and Prepping Book coming out soon!!

Everyone stay tuned I am hard at work putting together an ebook that goes into detail how to set up your macros into different types of meal plans. How to fill those macros with foods with work sheets to help you stay organized. A food list with Protein, Fat and Carbohydrate content along with leucine!!  I am getting excited the closer to release we get!! Here are a couple of snap shots of the content!

teaser 2teaser photo

STAY TUNED!!!

Protein ~ sugar & fat

What exactly is a ketogenic diet?? Well in my mind ANY diet that keeps you in ketosis is ketogenic!  Maybe we should be asking a different question…  How about what makes up a well formulated, ketogenic diet? One that meets our weight loss goals? Well that is going to vary some from person to person. As each of us have somewhat unique body compositions. Yes how much muscle and fat we have makes a difference to how we formulate our ketogenic diets. For instance, if we have 40% body fat we are not going to eat 80% fat on our plates! What! Wait! I can hear you screaming… isn’t a ketogenic diet high fat? Well when our body fat is high, we generally want to lose the body fat! Right, well as we lose the body fat, our bodies get energy from it just as if we were eating it on our plates…  So when we have high body fat we eat less fat.. It is all about understanding TDEE or Total Daily Energy Expenditure and how that does not equal total calories eaten in weight loss if we wish to lose body fat! Ok so maybe that makes some sense, what about how much muscle you have HOW does that make a difference? Well our protein needs are based off of our Lean Body Mass(LBM). Now LBM is a lot more then just muscle. LBM also includes things like bone and organs. Wait! I know, you are thinking but if I eat too much protein doesn’t it turn to sugar and if not burned get stored as fat?? I know my Blood Glucose meter jumps after I eat protein…  I want you to take into consideration the main points below about a well formulated ketogenic diet, and about protein. Read the sources at the end!  In the end it is your choice how you are going to formulate your diet!  But make sure that you are taking into consideration all the relevant points and sources of information (good relevant scientific studies) and make sure that any information that you pay attention to is in the right context. Ask yourself what did the study participants eat, how much did they eat.. what grams of fat carbs and protein did they eat, how long was the study, who put on the study..

—> There is this crazy notion that excess protein gets stored as fat.. While the metabolic pathways to convert amino acids to fatty acids do in fact exist, the reality of the matter is that under almost no circumstance will this ever happen.

–> If you eat to dysfunction, you only support that dysfunction(finding protein by a ketone or glucose meter reading). If insulin is spiking after protein intake its *not* the protein it is your liver dumping glucose when it should not. This means that the liver is some degree of IR(insulin resistant). Guess what the liver needs to heal? That’s right protein!

–> the metabolic switch to ketosis happens because you restrict carbs or calories or both… ketosis *is not* caused by eating fat!!

–> What is high protein?? well protein intake should always be based off of lbm… and intakes over 3g/kg lbm ~or~ 1.4g/lb LBM start to become anti-ketogenic because protein will start to be burned for fuel before fat. .. not burning fat not makes ketones

–> thirdly. … when body fat is high then the body fat you burn makes up part of your caloric needs… Volek & Phinney touch on this in their books and lectures…. know what TEE is

further reading and videos to watch… backed up actual science

Dietary Protein does not Negatively Impact Blood Sugar Control

A low carbohydrate, High Protein diet Slows Tumor Growth and Cancer Initiation

Effects of High Protein, Low Carbohydrate Diets on Blood Glucose Control in People with Type 2 Diabetes

Dr. Layne Norton presents on Refractory Phenomenon

Need for Protein Throughout The Day

Nutrition Forum – Dr. Layman, PhD

Can Excess Protein Be Stored as Fat

Can Excess Protein be Stored as Body Fat part 2

Meal Plan High Lights

There have been a lot of people asking for more details on my meal plan. I am going to briefly touch on the main key points here, as I have something coming along that will go into much greater detail!

First I’ll talk about my particulars… I am somewhere between 18-22% body fat therefore I need to eat more fat to meet my energy needs and not take too big of a deficit. This is where calorie cycling comes in. There are a couple different ways to cycle. You could eat at say a straight 20% deficit for three weeks then on the fourth week eat at maintenance; this is a simple straight forward approach. I choose to use a three tier approach and cycle with my training. Cycling a low, medium and high calorie day paired with the intensity of my training. Low being rest days and high being my most intense workout.
I also incorporate circadian weighted meal timing. This optimizes meal timing and content of meals to coincide with our bodies’ natural rhythms which are regulated by day night cycles. There are three aspects to this.

  • First is the general idea to eat when you are active, therefore during daylight hours and to have all your meals in before night fall.
  • Second that body has different times when fat and muscle tissue is more or less insulin sensitive and this affects when we should be eating the carbohydrates contained in our diets.
  • And thirdly, Breakfast should be the biggest meal and less for lunch and less for dinner, and partially over laps with the second point above.

I also implement a TKD (targeted keto diet) protocol. This is a method for consuming some quick absorbing carbs right before training to help fill muscle glycogen to support great effort.

Lastly I also aim to maximize MPS (muscle protein synthesis) so no snacking, all food is eaten with a meal, and these meals are spaced to allow the body to refill ATP and for plasma levels of leucine to fall back to baseline, and set up for the next time MPS is triggered. Also enough leucine is eaten at each meal to trigger MPS in the first place.

I really concentrate on getting enough leucine and therefore about 2/3 of my protein for the day comes from cheese like swiss, parmesan and cheddar. I find that as long as I keep the cheese to meals, and DO NOT snack on it, it does not negatively affect me at all! And since I have always loved cheese it makes my meals very enjoyable. The meats I generally eat are things like chicken breast, sirloin or ny strip steak, salmon, eggs (whole and whites) and ground beef of varying fat contents to meet my macros. I actually eat salmon every night for meal 3; this optimizes omega fatty acids as well. I include some veggies in my first two meals; such as broccoli, asparagus, spinach and green beans.

This is really the nuts and bolts of my meal plan. As you can see I aim to optimize a lot of different areas, and I feel that it is really paying off! I am eating 1650-2200 calories and losing 1-2 lbs a week. I am very close to goal, and generally losses like these are not realized with so little weight left to lose. I lift intensely in the gym and do very little cardio.

Please stay tuned I have some exciting things coming up in the near future! Hoping you all success in your weight loss / muscle gain efforts!

Meal Timing & When to Eat
Insulin sensitivity/Insulin Resistance (IR) & Muscle Protein Synthesis (Ketogenic Dieters Facebook Group Post)

Here are is some further reading on circadian rhythms.

“Afternoon Diabetes” and nutrient partitioning

High Energy Breakfast with low Energy Dinner Helps Control Blood Sugar in People with Type 2 Diabetes

Circadian Surprise: How Our Body Clocks Help Shape Our Waste Line

Meal Timing and Peripheral Circadian Clocks

Entraining Central and Peripheral Circadian Rhythms

Further reading on TKD

TKD

Videos and further reading on MPS
Dr. Layne Norton presents on Refractory Phenomenon

some further reason not to snack

Prevention of Resistance – Hormonal Obesity XII

The Perils of Snacking – Hormonal Obesity XIII

Cheese Rocks for protein and leucine especially Swiss, Parmesan & Cheddar

Protein cheese chart

List of some meats to reach leucine threshold for mps (Ketogenic Dieters Facebook Group Post)