Draft Diet FAQ
From: "It's Still Me" <me@twake.freeserve.co.ku>
Subject: Poposed Diet FAQ
Date: 1999/03/20
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Newsgroups: uk.rec.bodybuilding

As there are loads of posts here (mainly from me :-)) asking how to
lose weight and gain muscle fast (sounds like an advert in Viz there)
I thought I would begin an FAQ. As it is in very early stages I would
appreciate it if you could weed out any errors and all your
contributions will be gratefully received. Also, advice on layout and
title would be nice!

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Draft Diet FAQ.

     NOTE: this newsgroup is aimed at people interested in
Bodybuilding and as such you must remember hat when dealing with the
answers.

     First things first. As a natural athlete you will not be able to
lose body fat while gaining muscle mass. To lose fat you need to
reduce your calorie intake below expenditure. To build muscle you
increase it. Plain and simple, you do one or the other. Design your
training programme so that you cycle between the two activities.

     To lose body fat you need to have a calorie intake that is lower
than your expenditure. The way to do this is through a combination of
diet and exercise. Your basic "maintenance" calories can be estimated
at 15*bodyweight (in pounds), so a 200lb athlete would burn around
3000 calories per day. To safely lose body fat without sacrificing
muscle you can reduce this to around 12*bodyweight (in the example
this becomes 2400 cals). Remember this is an approximation and you
need to adjust the exact figures based on your experience.

     Set yourself a goal of losing 1 - 2lb body fat per week at most.
If you go over this you are probably losing muscle mass and water.
This is not good. Also, don't go for a starvation type diet (i.e.
below 10*bodyweight <2000 cals in our example>) as this will have a
negative effect on your metabolism. Leave the drastic 1000 cal diets
for Woman's Own readers. These type of diets appear to be the main
cause of the Yo-Yo dieting and ill health that plagues a lot of the
UK.

     To get you intake below your expenditure mix food reduction and
exercise. A thirty minute aerobic session will get rid of around 300 -
400 cals (depending on intensity and your weight) so make sure you
include this in your daily totals. If the example bodybuilder ate 2400
cals per day but also did 30 mins aerobics and 60 mins weight training
he would be in serious calorie deficit and probably losing muscle.

**Exercise:
The best method of weight loss is exercise. Exercise will do much more
than just burn bodyfat. Cardiovascular fitness and flexibility are
also important. Also, if you exercise a lot and keep your metabolism
high you can afford to eat more!!!!
*     Aerobic. The URB jury is still out over whether or not aerobic
exercise is any use for fat loss. This type of exercise is typically
30 - 60 minutes long and at medium to low intensity. It will burn
around 10 cals per minute while you exercise and eat heavily into your
stored bodyfat but will have little effect on raising your metabolic
rate on a longer term basis. Probably best performed on an empty
stomach (before breakfast) - examples - Running, stepper, rowing
machine, stationary bike.
*     Anaerobic. The alternative to drawn out aerobic sessions is high
intensity, anaerobic exercise. This can be simply your normally weight
training routine (possibly a little faster with less rest between
sets) or an additional HIIT type activity. The difference from
aerobics is that you burn less calories while you exercise but raise
your metabolism a lot more which burns calories all day. In addition,
if you increase muscle mass you increase your basic calorie
requirement. This is good. Take a look at http://www.cyberpump.com/
for more information.
     Basically, you have to decide which you prefer, which works best
for you and go for it. A good idea may be to alternate between the two
types to maintain cardio fitness and burn fat.

**Diets.
Now we have explained the main way to create the calorie deficit, look
at the second stage. There are two commonly accepted methods of
reducing calories eaten:
*     Low Fat Diet - this is the diet everyone in the world knows!
Basically you try to consume you calories from carbs:protein:fat in a
60:30:10 ratio or in more extreme cases 70:30:0. This method is very
popular and can be very successful. Almost any magazine or book you
read will advocate this and explain how fat is bad and carbs are
great. To an extent, this is a good and healthy diet that will do well
in the long term.
          Pros - High energy level. Low cholesterol. Easy to design
meal plans.
          Cons - The insulin response will mean you are often hungry.
Doesn't work for  a lot of people.
*     Low Carb Diets - the "New kid on the block." In the past few
years the failing of Low fat diets have led people to go in the other
direction. The High fat/ low carb diet (there are a lot of variants)
combats the insulin spikes and helps convert the body into a fat
burning machine. More information can be found at
http://www.solid.net/lowcarb/. Very simply put, in the most common
variant you spend 5 days on 0:30:70 (carb:protein:fat) then two days
carb-loading on 70:30:0.
          Pros - No hunger. Get to eat all kinds of tasty food.
          Cons - Low energy levels for some. Difficult to design
interesting meals.

**Supplements
*     ECA (see the ECA FAQ by David Turner) - the best fat burning
supplement you can get. Will not give you cellulite :-) Works by
increasing your metabolism.

*     Creatine - not a weight loss supplement. This increase the
muscle density and water volume. Do not take if you are using
diuretics or on a low carb phase. Creatine works very well on a low
fat diet but will not help you reduce your weight.

*     Yohimbe. Potent fat loss supplement. Causes problems for some
people and should not be mixed with ECA. Works similar to ECA.

Links
For more information see
Sandeep De's web site -
http://www.geocities.com/HotSprings/4039/nindex.htm
Cyberpump - http://www.cyberpump.com/
The Lowcarb List - http://www.solid.net/lowcarb/

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That is it so far - any help, advice, corrections, complaints or
comments are welcome.

Thanks
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