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Thread: Diet For Reducing Bodyfat

  1. #1
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    Diet For Reducing Bodyfat

    Once again, I received a PM from someone whose inbox is full, so I couldn't reply. So I'm posting the question and my thoughts here with the username removed. It seems like this issue pops up on a regular basis.

    Hey Flash,

    What do you recommend I follow as my diet/nutrition plan. I need to get leaner as I think my bodyfat is definitely below like 16% and I'm currently weighing 142 and 5 ft. 7 in. I would be happy to hear your thoughts. This is on my usual routine of strength training, speed work, tempo, and soccer ofcourse.

    Thanks
    It doesn't sound like you're overweight at all. In fact you may be a little thin. I don't like nutritional micromanagement for body comp unless you're training purely for cosmetics. Cosmetic dieting is inherently restrictive, which leads to hampered performance. Eat to recover from intense training, and let the training change your body comp. Fuel your workouts properly.

    Keep in mind that cosmetic athletes (if that isn't a contradiction in terms) are very weak and have low energy when they're in top cosmetic form because their bodies are so depleted. But their goal is not maximum physical performance, it's maximum physical appearance. No powerlifter or olympic lifter could step onto the platform with 4% bodyfat like a bodybuilder and expect to lift a personal best, let alone a world record. The weights would staple them to the floor.

    Stick with the basics. Minimize processed foods. Try to cook and prepare as many of your meals as possible. It's the logistics of eating properly consistently that are the major hurdle for most people. Keep it simple and maintain consistency in the basics, just like training. I think macro ratio breakdowns are idiotic. These are mental abstractions. Unless you're weighing everything and using food charts, there's no way to know what your macros are other than VERY rough ball park guestimates. Think food, not nutrients. If the food is whole and not processed to the nth degree, the nutrients will be there.

  2. #2
    Member RB34's Avatar
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    Re: Diet For Reducing Bodyfat

    I totally disagree - you can look good while still performing like a stud on the field. I lost 10lbs and 3in+ from my waist while performing Charlie "GPP" program. Heavy dose of tempo work was done but most of all changes to my diet played a major role.

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    Re: Diet For Reducing Bodyfat

    And what was your diet like before you changed it, and what kind of changes did you make? Notice I said micromanagement.

  4. #4
    Member RB34's Avatar
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    Re: Diet For Reducing Bodyfat

    My diet before was bad.

    Tips:
    1: Keep protein intake high.
    2: Eat good sources of carbs (yams/black beans etc)
    3: Stay away from carbs until you need them ( 90-120mins before training and post training)
    4: Don't eat breakfast or stay away from morning carbs - if you must eat breakfast (egg omelet with spinach - 8oz hot green tea/coconut oil)

    From my journal:
    An athlete trying to drop bodyfat and training in the PM - I don't understand the reason of having a big breakfast follow by a snack follow by a lunch etc? In this case I would rather wake up to caffeine and coconut oil, maybe a shake 2-3hrs later, follow by lunch with protein/mod carbs, and 90mins before session protein/mod carbs. Postworkout would be protein/small carbs, 60-90mins later protein/mod carbs, follow by protein/fats before bed.

    Post workout shake: whey+choc milk or banana
    Post workout meal: Lean protein source/Black beans/Spinach salad.

    Quote Originally Posted by Flash View Post
    And what was your diet like before you changed it, and what kind of changes did you make? Notice I said micromanagement.

  5. #5
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    Re: Diet For Reducing Bodyfat

    If you're in GPP - then you can go restrict in your Carbs and keep the carbs low in term of training volume. more training = more carbs.
    Use keto-stix to keep yourself in Trace only keto. If you go heavy into keto = eat more carbs.
    You can eat upwards of 100g of carbs a day by keeping track of your keto levels. It's NOT zero carbs.
    Carbs are best before a workout to ensure a solid good workout.

    During SPP you want to keep out of Keto - but still limit carbs such as rice, bread, pasta etc.

    During Comp phase - you'll be burning Carbs like a volcano - and you'll need Lots. = not an ideal time to Drop bodyfat

  6. #6
    Member DMA's Avatar
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    Re: Diet For Reducing Bodyfat

    RB34 so basically you got smart and ate better?

    People seem to want hard complex things, when the simple things are better. As I read recently simple is not easy.
    Continuing to learn is one thing in life that has to continue.

  7. #7
    Member RB34's Avatar
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    Re: Diet For Reducing Bodyfat

    Too much stuff - my diet was simple and easy to follow. Forgot to mention cheap - spent about 75 bucks per week on food.


    Quote Originally Posted by boldwarrior View Post
    If you're in GPP - then you can go restrict in your Carbs and keep the carbs low in term of training volume. more training = more carbs.
    Use keto-stix to keep yourself in Trace only keto. If you go heavy into keto = eat more carbs.
    You can eat upwards of 100g of carbs a day by keeping track of your keto levels. It's NOT zero carbs.
    Carbs are best before a workout to ensure a solid good workout.

    During SPP you want to keep out of Keto - but still limit carbs such as rice, bread, pasta etc.

    During Comp phase - you'll be burning Carbs like a volcano - and you'll need Lots. = not an ideal time to Drop bodyfat

  8. #8
    Member RB34's Avatar
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    Re: Diet For Reducing Bodyfat

    For the most part and the timing of carbs was huge.
    Quote Originally Posted by DMA View Post
    RB34 so basically you got smart and ate better?

    People seem to want hard complex things, when the simple things are better. As I read recently simple is not easy.

  9. #9
    Member DMA's Avatar
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    Re: Diet For Reducing Bodyfat

    Good work, I found the carb issue as well I don't eat before Noon most days.
    Continuing to learn is one thing in life that has to continue.

  10. #10
    Member RB34's Avatar
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    Re: Diet For Reducing Bodyfat

    What kind of carbs are you eating?

    Quote Originally Posted by DMA View Post
    Good work, I found the carb issue as well I don't eat before Noon most days.

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