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Health & Fitness
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Old 11-07-2012, 10:36 AM   #61
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This is a decent resource that simplifies what I was talking about ie glycogen stores etc.

http://sportsmedicine.about.com/od/s...bohydrates.htm

This little chemistry blurb explains the fat->glycogen issue.

Quote:
The body can convert glycerol to glucose but it prefers to use amino acids for gluconeogenesis.

"Oxidation of fatty acids yields enormous amounts of energy on a molar basis, however, the carbons of the fatty acids cannot be utilized for net synthesis of glucose. The two carbon unit of acetyl-CoA derived from b-oxidation of fatty acids can be incorporated into the TCA cycle, however, during the TCA cycle two carbons are lost as CO2. Thus, explaining why fatty acids do not undergo net conversion to carbohydrate.
Essentially body goes to recently digested carbs -> glycogen stores in muscle -> amino acids (proteins) via gluconeogenesis -> fat lipids via gluconeogenesis (but it prefers amino acids)

A product of gluconeogenesis in the liver is ketone production, which is why low carb diets like atkins require very high protein and fat intake, to fuel gluconeogenesis due to the fact there are no carbs in the bloodstream... almost ever. A 24/7 low carb diet is NOT for athletes lol.

All this stuff I feel backs up the use of high intensity, short duration exercises for fat loss. You destroy your glycogen stores, elevate insulin sensitivity, and don't "overtrain" to the state of amino acid gluconeogenesis (obtained from both dietary protein and muscle fiber)
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Old 11-07-2012, 08:41 PM   #62
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Actually "cardio" (I assume you mean aerobic type exercises) is a catabolic (muscle utilizing) form of exercise. There is a reason long distance runners look the way they do. Their "fast twitch" muscle fibers are either very underdeveloped or even long gone (responsible for short, intense bursts of strength, sprinters need them that's why they are ripped). Slow twitch endurance fibers are all that is left. The body only has so much glycogen stored in the muscles (from carbs) and over long duration exercise it is used up. The body is horribly inefficient at creating glycogen from fat stores, it utilizes muscle tissue much more effectively. Over time, it will take effect on body composition.

By consuming adequate high quality protein and carbs peri-workout, despite running an energy deficit, you are directing your body to utilize the protein and carbs to repair muscle tissue, and make up the "deficit" via body fat stores. Heavy intense weightlifting / conditioning / HIIT type exercises create an anabolic state in your body, and your insulin sensitivity skyrockets (a good thing). I would never personally recommend any aerobic type exercises with durations longer than 30 minutes for fat loss

Simple terms get you into confusion sometimes, but basically fat loss is achievable from diet alone, however it is not ideal as an athlete because you will also lose strength. Strength gaining = eating more calories than you burn combined with strength training and weight loss = eating less. If you want the majority of that weight loss to be fat, i highly suggest you eat the proper nutrient macros and strength train at the same time, while maintaining an overall calorie deficit.
deserves a re-quote for being a very good summary of all the basic information you need to understand why a person should be weight lifting to lose body fat and change the body
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Old 11-08-2012, 01:30 AM   #63
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Actually "cardio" (I assume you mean aerobic type exercises) is a catabolic (muscle utilizing) form of exercise. There is a reason long distance runners look the way they do. Their "fast twitch" muscle fibers are either very underdeveloped or even long gone (responsible for short, intense bursts of strength, sprinters need them that's why they are ripped). Slow twitch endurance fibers are all that is left. The body only has so much glycogen stored in the muscles (from carbs) and over long duration exercise it is used up. The body is horribly inefficient at creating glycogen from fat stores, it utilizes muscle tissue much more effectively. Over time, it will take effect on body composition.

By consuming adequate high quality protein and carbs peri-workout, despite running an energy deficit, you are directing your body to utilize the protein and carbs to repair muscle tissue, and make up the "deficit" via body fat stores. Heavy intense weightlifting / conditioning / HIIT type exercises create an anabolic state in your body, and your insulin sensitivity skyrockets (a good thing). I would never personally recommend any aerobic type exercises with durations longer than 30 minutes for fat loss

Simple terms get you into confusion sometimes, but basically fat loss is achievable from diet alone, however it is not ideal as an athlete because you will also lose strength. Strength gaining = eating more calories than you burn combined with strength training and weight loss = eating less. If you want the majority of that weight loss to be fat, i highly suggest you eat the proper nutrient macros and strength train at the same time, while maintaining an overall calorie deficit.
Triple re-quote.

Being realistic, the lowest I think I have ever achieved is approximately 10-11%. That was with 4x a week lifting, a very good diet and extremely high and expensive (IMO) protein intake.

Having returned as a full-time student these last 5 semesters, I have COMPLETELY fallen off the fitness train. I would put myself right now somewhere between 14-17%... probably closer to 16% . I have lifted probably 4 times (total) in the last 1.5 years . As I'm about to graduate, I'd like to push myself to return to that lower BF% region... and maybe a percent lower (@ 9%). That said, I personally feel like ~10% was pretty arduous to maintain. .

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Old 04-25-2013, 01:22 PM   #64
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bumping this since I needed to look at it, for those who missed I feel it is a very informative thread.
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Old 04-25-2013, 02:36 PM   #65
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Could I say 12% now?





And why have these pictures not been embedded yet?


Was originally going for ottermode. I think I need to work on arms and chest more.
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Old 04-25-2013, 02:41 PM   #66
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10-12 for me
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Old 04-25-2013, 02:54 PM   #67
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Could I say 12% now?



I would say that you're right on that mark. More muscle on your frame at 12% would look really good. Keep it up!


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Old 04-25-2013, 03:04 PM   #68
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Looks like I am at about 25%, probably a little more. I have a scale at home that measures body fat but I am not sure how accurate it is and I never really use it.

I have a lot if muscle, but a lot of fat to go with it.
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Old 04-25-2013, 03:37 PM   #69
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Could I say 12% now?





And why have these pictures not been embedded yet?


Was originally going for ottermode. I think I need to work on arms and chest more.
Bear mode is where I hope to end up some day.
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Old 04-25-2013, 03:47 PM   #70
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I'd be happy with "ripped" for life
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Old 04-25-2013, 04:45 PM   #71
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Bear mode is where I hope to end up some day.
I actually like Bear Mode and Built myself, but with a waist as small as mine, I think I'm destined to remain in the body builder range forever. I measured my waistline Monday and it was a 29.....a friggin' 29...........at 188 lbs.
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Old 04-25-2013, 04:52 PM   #72
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I'll settle for bear mode, minus so much ab definition, I just want a flatter stomach and no love handles.
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Old 04-25-2013, 04:54 PM   #73
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I'll settle for bear mode, minus so much ab definition, I just want a flatter stomach and no love handles.
What's wrong with ab definition?
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Old 04-25-2013, 04:54 PM   #74
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What's wrong with ab definition?
that's a lot of work man!
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Old 04-25-2013, 04:56 PM   #75
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that's a lot of work man!
Not really bro. If I can maintain my level of ab definition on my diet - and you eat cleaner than I do without a doubt - so can you.

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Old 04-25-2013, 05:07 PM   #76
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I'm banking on the assumption that once I achieve the level of body fat required to have visible abs, I will be able to stay there (like m3inline suggested). I essentially did it this winter at a +15% level, which is more difficult.

Slowly but surely I'm hoping to be able to have the knowledge + results to back it up.
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Old 04-25-2013, 05:11 PM   #77
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You guys should peek in my fat progress thread and see m3inline6's latest pics


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Old 04-25-2013, 05:12 PM   #78
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What's wrong with ab definition?
Nothing at all, just not my goal at the moment.
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Old 04-25-2013, 05:15 PM   #79
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I'm banking on the assumption that once I achieve the level of body fat required to have visible abs, I will be able to stay there (like m3inline suggested). I essentially did it this winter at a +15% level, which is more difficult.

Slowly but surely I'm hoping to be able to have the knowledge + results to back it up.

It does become pretty easy to manage body fat. When you're really lean, you can almost instantly see how certain foods/ingredients affect you. I know exactly what not to eat.
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Old 04-25-2013, 06:44 PM   #80
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I think it's a lot easier when you are naturally skinny though. I have a hard time putting on weight, so the weight I do put on makes me look pretty cut..but in reality I'm trying so hard to bulk but its fvcking impossible for me. I do have abs as a bonus though, and it makes me look way stronger than I am lol.
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