-Diablo's Notizen, 28 Mrz 22

I couldn't open the link to read it, so I don't know if it mentioned this.. but alot more factors go into it then just body fat percentages. hormone levels have a huge impact on retaining lean mass in a deficit.  

it's a huge debate on natural lifters to as rather the long and slow approach is better due to the stress and cortisol that starts to accumulate or the 'get in , get lean and get out' approach before hormones levels become unfavorable . 

If you have a lot to lose, diet breaks are suggested. A couple weeks in maintenance will help hormone levels. 

Layne Norton did a video on this. He called it Fat loss Sprints, it’s basically 3 weeks in a deficit then 1 or 2 at maintenance to recharge hormones (like Diablo said). Then back to a deficit. I have never tried it but starting in April I’m going to give it a shot! Check out his video on this, it was interesting.  

I have plenty of body fat. So, how much fat is my body able to present for use? 

Multiply your pounds of fat by 31. No way that anyone can know for sure but you can guesstimate. 

The "Ideal Medium Tall Woman - 5'4" to 5'6" with a over 5-7/8ths wrist (big bones" - is supposed to be --- At 5'4" - 100 pounds for the first 5 feet and add 5 pounds for every inch and an extra 5 pounds for the large boned wrist = 125 pounds (So at 145 pounds I would have 20 pounds of fat ----- 20 pounds x 31 calories per pound = 620 possible calories - used energy from fat --- before the body uses the energy stored in lean muscles ! That is only if I am - THE IDEAL MEDIUM TALL WOMAN - with measurements where the waist is measured at 10 inches less than the hips and the bust ---- FOFL (that is never going to happen here !!! 

The lowest weight considered healthy for my height is about 105lbs. But even at that weight, we have essential body fat. So I estimate my body fat to be (116-105) + 10lbs = 21lbs. Yeah, when I rarely get into a deficit of more than 500 cals, the next day I want to eat a lot. 

Interesting. My body fat is about 60 pounds - my fat use would be about 1800 calories a day! I have a bodyfat scale so I know my general range of bodyfat pounds. 

This actually makes sense D. Those who are in the 300 club are not in danger of losing muscle mass…when you have 100 pounds of fat to burn it’s unlikely you will be physically able to burn 3000 calories in a day. So by that logic I believe they should be in as much of a calorie deficit as they can possibly handle. Easy way to start is cut out sugar 😏 

I'd put them on fruit before I'd put them on bacon though! 

Yes, as much fruit as they want because it's hard to overeat, filling and low calorie.