Gslp

[Mark Davis]

^Much appreciated! Yeah I want to eventually buy the books, but I am pretty strapped right now (grad student). I read through the entire thread yesterday and saw that he has a specific diet protocol to use with the program; I remember seeing cutting carbs after 2 pm or something like that? Could someone give me the gyst to his diet principles? Is it just basic stuff? Do I even need to follow it to optimize the routine?

[Eric Montgomery]

You can get everything you need off the nutrition thread on the SV forums or in his SWOLE ebook if you want to buy it. The basics are lots of protein (about 1.5g per pound of bodyweight) and about the same amount of carbs, with fat layered in depending on whether you're trying to gain or lose. The carb cutoff is just something he's found to be successful with most people in the past.

[Mark Davis]

Right on. So what do you guys do as warm-ups on lift days?

[Adam Dunn]

Originally Posted by Frances Ballesteros

That's some awesome progress.
About your bodyfat, you're not going to drop it unless you have a caloric deficit.

Untrue.

[Frances Ballesteros]

Originally Posted by Adam Dunn

Untrue.

Okay, aware me on how you're going to drop body fat if you are not burning more calories than you're consuming.

[Collin Thompson]

I'm not positive but can't someone eat the same amount of calories but change their workouts so their bodyfat is essentially "converted" to lean mass?

[John Lowry]

Originally Posted by Frances Ballesteros

Okay, aware me on how you're going to drop body fat if you are not burning more calories than you're consuming.

To lose TOTAL weight you need to consume less than you're using.

You can lose body fat without losing weight because you're gaining muscle mass and decreasing body fat but your total body weight stays the same. This is achieved through a caloric balance (using as much as your consuming) or if done to perfection, through a caloric surplus.

[Frances Ballesteros]

Originally Posted by John Lowry

To lose TOTAL weight you need to consume less than you're using.

You can lose body fat without losing weight because you're gaining muscle mass and decreasing body fat but your total body weight stays the same. This is achieved through a caloric balance (using as much as your consuming) or if done to perfection, through a caloric surplus.

This only works for begginners. Past that point, you're going to gain fat with a caloric surplus.

If you're on maintenance then you're not going to lose weight (fat).

[Scott Alexander]

Originally Posted by Frances Ballesteros

Okay, aware me on how you're going to drop body fat if you are not burning more calories than you're consuming.

Check out Gary Taubes' work for the answer on that. He's got a couple of books that spell out the science behind fat metabolism, specifically how you can eat (even overeat) and not gain fat.

The summary of his work is: carbohydrate intake ==> insulin production ==> fat storage. By reducing carbohydrate intake (potentially substantially), you lose fat. This is the basis for the Atkins diet.

Hope that helps.
Scott

[Frances Ballesteros]

Originally Posted by Scott Alexander

Check out Gary Taubes' work for the answer on that. He's got a couple of books that spell out the science behind fat metabolism, specifically how you can eat (even overeat) and not gain fat.

The summary of his work is: carbohydrate intake ==> insulin production ==> fat storage. By reducing carbohydrate intake (potentially substantially), you lose fat. This is the basis for the Atkins diet.

Hope that helps.
Scott

I'll take a look at that...

The whole insuling production thing is crap in my opinion. It's not even that important in individuals who exercise regularly. Plus unless you eat a meal of 10 bananas I don't see how you go into "fat storage" mode. There are even some protein-based foods, which have a high glycemic index.