FFOver40 has been asked ad nauseum over the years on the proper way to diet. We really wish there was a one size fits all approach and or answer. There just isn’t one.
There is so much mis and dis information circulating thru the general public about”losing weight”. Even the basic concept of “weight loss” is a misnomer in and of itself. The terminology is useless and a great cause of confusion. Western Society in the 21st century is at a crossroads because most people through the aid of technology are basically sedentary. In the same regard, people usually eat the simplest most available food stuffs ie what’s on grocery and convenience store shelves. Most of them are highly refined, processed and laden with trans-fats and HFC’s. When you combine these two basic concepts, you can visualize the impending disaster facing the health care industry for the next 50 years.
The issue is not something concerning the Bodybuilding/Life Extending/and Fitness communities. What they are looking for is the quickest and most effective way to get lean/shredded. The general goal of this series of articles is to offer a an informed perspective using 20 years of empirical application which have yielded such results.
Bio-Chemistry and Thermodynamics
There is no “cookie-cutter” approach to altering ones body composition. Notice we didn’t say weight loss because what we are after is adiposity reduction/elimination.
The Human body’s weight can fluctuate in multiple ways (rarely linearly) with a persons individual response either positive or negative. In the simplest of terms, the Human Body can alter its physical composition by reducing or increasing kcal intake. It doesn’t matter the types of energy used for such a purpose. Regardless of what the many and various diet guru’s say about the composition of the nutrients and macro-nutrient ratio %’s— The LAW OF THERMODYNAMICS prevails 99.9% of the time.
If you take in less kcals than you need for maintaining “BASAL METABOLIC RATE“(BMR), you will lose weight(Skeletal Mass(Muscle) and Adipose Tissue(Body fat). The inverse is also true.
Accepting this as a universal truism, how do we establish a *Normal Persons BMR*?
How does a Normal person differ from a person reading this site? (We need to establish guidelines here…we’ll address and augment this answer in a future installment covering the diverse population groups reading FFOver40 and looking for help)
Determining BMR is multi-factoral and often confusing because of our favorite term in the world of molecular biology and food and nutrition. “Biochemical Individuality“. No single person burns kcals the same. Humanity is so different in this regard. (And if you knew how Reptilian shape shifters burned wow..:) Understanding the diversity of caloric burn, self experimentation and accurate record keeping is of paramount importance to understand how individuals **process nutrients**(more on this in a future article)
To illustrate “How to diet”, it’s easiest to create a fictitious 200 pound recreational bodybuilder as a mean. First we need to determine body composition before we investigate anything else. We must have a basic starting point. Goals are formed after a thorough assessment of a persons condition. This is the crucial step because most people who fail on their diets(even performance athletes/bodybuilders)do so because they lack a starting point of accuracy. (Much More on this topic in future installments of this Series).
Anthropomorphic Measurements are Essential and the only governing scientific process for a productive diet. Read that line 100x and memorize it. If you fail to plan, you plan to fail. We must figure out a person’s Body Fat Percentage(Adipose Tissue) and his Lean Body Weight(Skeletal Muscle and Bone Mass) taking into effect bone/hip structure(more on understanding this later) before we can formulate an intelligently designed diet.
Once you’ve gathered this data you can do some basic math.
200 pound Average Weight Trainer
We will assume is 15% body fat. This means he is somewhere in the range of 155-170 pounds of Skeletal Muscle Mass including bone weight. Knowing these things- you can begin to measure the factors that affect his BMR.
In FFOver40’s opinion these are the most important factors effecting BMR.
- Sleeping Patterns
- Mental Outlook
- Activity Levels in Day to Day living
- Consistency of Diet
It usually takes a competent exercise professional to understand and account for all of those factors. Once these are understood it’s safe to assume you can come up with a rough approximation of Daily Caloric Requirement to maintain BMR. Let’s say (hypothetical only) 15 kcals per pound of total bodyweight would mean he needs 3500 kcals per day to maintain his present condition. If 15 kcals per pound of bodyweight is the mean to maintain homeostasis(current body weight) we can now calculate the method of attaining the “crucial element” of any body fat reduction plan.
*Losing Body fat while avoiding/minimizing Muscle Loss*
How is this best achieved?(Initially and you can augment further depending on a persons condition-to be discussed further soon)
*15% Kcal reduction +***10% increase in Movement Patterns =’s Net 25% Energy Deficit.
There are many factors to discuss and rest assure they will be addressed in the articles to come.
Topics such as:
- TYPES OF DIETS to employ
- MAINTAINING AN ANABOLIC METABOLISM
- CRUCIAL ERGOGENS/THERMOGENICS ACCELERATING FAT LOSS
- OPTIMAL DIET FOR WOMEN
As always with everything FFOver40 relates, formulating a strategy when dieting is only specific to the goals of the individual and his/her present state related to attaining the end result.
In our professional experience its safest to lose body fat gradually in order to not throw off the body’s equilibrium in maintaining its augmentation long term.
We hope you found this first article in the series helpful and encourage you to respond with questions or comments at the bottom.
Be the BEST YOU at Any Age!