Friday, January 29, 2016

An expected confirmation

Cutting your calorie intake 40% of what you need won't work in the long term because eventually you'll cheat, but it's no surprise to me that cutting calories, exercising hard, and increasing protein is a recipe for success.

How to lose weight and gain muscle — fast

Want to gain muscle and lose fat? And you want to do it fast? New research from McMaster University says it's possible, but it won't be easy. In fact it's 'gruelling.'

That's the word that Stuart Phillips, a professor in the Department of Kinesiology at McMaster and senior investigator on the study, used to describe what he put 40 young men through for the sake of science.

Phillips spoke to the CBC's Conrad Collaco about how he got one group of the men to lose more than 10 pounds in six weeks and gain muscle while they lost weight.


Ingot9455 said...

All these things are known, yet must be re-discovered and re-proven.

sigbouncer said...

I can tell you exactly how to lose weight and gain muscle. It's a very simple concept but hard work. Get yourself a good size heavy bag. Workout on the bag 5-6 days a week. The key is getting yourself in the 5-10 minute range of non stop working the bag. This means fists, elbows, knees and legs to the bag non stop for 5-10 consecutive minutes.

Set yourself goals when doing this. Example. You might start off your first week going 1 full minute on the bag non stop. The next week move up to 1 and 1/2 or 2 minutes on the bag. Keep going until you get up to 5 minutes. Stay on 5 minutes for several weeks until you are comfortable with this and honest with yourself. As in not cheating working the bag, working it hard non stop. Then work your way up to 10 minutes. You will be in the best shape of your life if you do this.

Timmy3 said...

Not every calorie is created equal. That's why you can still eat a lot and lose weight from eating a vegetable and protein diet. If you cheat with breads and donuts, it matters little since they are no longer a regular part of your diet. Just don't cheat all the time meaning every day. Cheat once a week if you must.

Kyle Searle said...

Caloric intake doesn't determine whether an excess of calories is partitioned into fat stores or protein synthesis. Both are 9 kcal/gram. Strength training can and will increase the hormones that tip the scales in favour of muscle over fat.

Of course 10 lbs. weight loss could be almost all water mass.

Jed Mask said...

Thank you for this advice...

Midnight Avenue J said...

So, consuming 1g/lb bodyweight/day of protein spares muscle tissue while enabling and potentially accelerating fat loss.


This is and always has been a key factor in muscle mass stasis or gaining muscle mass while losing fat mass. Calorie deficit is critical for weight loss, not necessarily for fat loss.

Hit the Oly bar often. Compound lifts and complexes kill fat. HIIT kills fat. They all spare muscle, especially when you eat enough protein to maintain/gain mass.

R Beisert said...

I'm actively cutting weight right now, so might as well post my progress and methods:

1/18 - 205.4 (note: post-holiday weight, expected to lose at least 5 very quickly)
1/25 - 196.4 (cheated evening prior with 1500 calorie burger-and-fries meal)
1/29 - 193.0

1. Consume a minimum of 2 eggs daily (very filling and full of vitamins and proteins) - averaging 3.5 eggs/day
2. Very Low Carb (permitted the occasional bowl of mashed potatoes, etc) - replace primarily with saturated fats and BACON
3. Hydration - try to consume around 12oz/hr, plus 24-32 ounces on waking
4. Coffee (with cream only - no sugar) for its various benefits
5. Work out (8-12 rep failure lifts, 2x weekly legs, 2x weekly arms)

After a few days of cravings and hunger, I have reached the point where I can perform full-day fasts (did so this Wednesday during recovery day) and fairly easily restrict calories.

I've been coding for the past 7 hours, and I am just now considering maybe having a snack before I hit the gym. No hunger pangs for the past two days (thank God!), and losing weight at a pretty solid pace.

Unknown said...

Lose fat = cut way back on sugar and carbs; eat lots of protein.
Gain muscle = See Rppitoe, Mark on compound Oly lifts 3x5 reps, add 5 lb. a week to each lift.
Use HIIT for cardio after you lift.

sigbouncer said...

Totally disagree with the carb cutting.

When I dropped 32 lbs in 4 months doing the heavybag work described above. The diet mainly consisted of seafood and egg noodle pasta drenched in olive oil with tomatoes, avocados and cheese. Sometimes to break the monotony, I would top the egg noodle pasta with a couple eggs cooked over easy, so the yoke still breaks.

Whenever I broke off from this eating routine it was mostly in the form of getting a pizza (more carbs).

R Beisert said...


Interesting. I've seen evidence that a minority of people are capable of losing weight despite medium-to-high-carb intake, but most of those also heavily restrict calories.

Did you experience substantial hunger, or actively restrict calories below satiation?

sigbouncer said...

@R Beisert

No hunger or calorie counting. In fact a fair amount of the seafood that I would eat was deep fried (mostly in the name of oysters). Fish was generally baked, but breaded the better majority of the time. Alot of the breaded fish was simply bought from Costco. In the name of breaded halibut and salmon. But being only an hour or so from the coast, I would still pickup some fresh fishes (salmon, tuna, seasonal orange roughy, oysters) every week or two. And of course a few salads and fresh fruits throughout that time period. That was basically it.

Aeoli Pera said...

Water, coffee, protein, fats, roughage. As little flavor as possible.

Exercise optional for weight loss but essential for health and energy.

R Beisert said...


That's awesome, my friend. I can't lose weight with more than a couple-hundred calories of carbohydrates daily, and I will always gain weight if I have much fructose/sucrose or grain.

For those like me, no amount of exercise will shred fat (I was consistently 22-26% bodyfat, despite swimming the Fly all summer, football all fall, and soccer in winter and spring). Only dietary change (primarily the carb-cutting) works for us.

I will always approve of working the bag, HIIT, and lifting, though. That's just damn manly.

Aeoli Pera said...

Aeoli's diet is only recommended to heavily neanderthal-admixed NW Europeans. Otherwise YMMV.

Also: everybody is gluten-intolerant, some much less so. It's like booze- a little is fine unless you're native American or mentally unstable.

Raw garlic is your go-to anti-anxiety pill. Dark chocolate, fish oil, and saturated animal fat cures most other mental illnesses.

Aeoli Pera said...

A necessary addendum: you can go high carb or high fat, but never both. The acne is a warning.

sigbouncer said...

@R Beisert

Damn that's tough not to lose with all that effort you're putting in. I've heard good things about a liver cleanse. But never tried it myself. Might be worth looking into if you haven't already.

@ Aeoli

Sounds like good advice. I know a guy who goes about 280 in picture perfect health who swears by lean meats (cycling them). He adds whey for extra protein. Also on fish, fruit and veg. Gluten free as well with no wheats and little dairy.

sigbouncer said...

@R Beisert

My bad. Just saw you have something working for you above. Awesome!

Aeoli Pera said...

Sounds like good advice.

Thank you, I worked pretty hard to discover it.

Unknown said...

sigbouncer said he totally disgreed with "carb cutting, but then announced that his diet "... mainly consisted of seafood and egg noodle pasta drenched in olive oil with tomatoes, avocados and cheese. Sometimes to break the monotony, I would top the egg noodle pasta with a couple eggs cooked over easy, so the yoke still breaks."

LOL, Sig, that diet of yours is MOSTLY PROTEIN and very few carbs!

Bill Henry said...

Lose fat = Less than 50gm carbs/day (Ketogenic diet)
Retain or gain muscle = chicken, fish, eggs, superveggies, compound exercises (weights or body weight if older and joints are fragile)
Ease into HIT interval training via 123 training
Only way to lose visceral fat is through gluconeogenesis THE ONLY CHEMICAL PATHWAY available

sigbouncer said...


Maybe I should have clarified that was three meals a day. Two (breakfast lunch) of them would be egg noodles and one (dinner) would be seafood. Bag work in between lunch and dinnner. Unless I was feeling it in the morning or had afternoon plans. Also I'm a bigger guy and as previously posted didn't calorie count at all. I'd say my carb intake everyday from the pasta alone would be well over 200 carbs a day.

Braindumps said...

so muddy and got to lotto will spend the night hit with a seven I got so much traction Evan Almighty with it Expert Lift IQ yeah it is a the daggers in the phonebook for like noon I me when I guess cool each cartoon character you have a little more fun this weekend and I think it is serious and just got and I'm there was a different .

Artisanal Toad said...

Hmmm. This sounds a lot like a crazy "get in shape" plan I did once at a place called "Paris Island" but we were special- we had personal trainers. They loved us enough to be sadists. For our own good, donchaknow.

They had the greatest rule to restrict calorie intake: "When the last man sits down, you're done." Best one ever was "You can eat all the spaghetti you want, but you have to suck it up through your nose." That really limits the calorie intake, but it's entertaining to watch.

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