You can create a deficit of total calories through either a reduction in dietary calories or an increase in fuel (calorie) usage however answer me this, are you looking for maximal fat loss whilst preserving precious muscle tissue? If yes read on, if you don’t care about losing muscle keep doing what you’re doing.
Below is the suggested Base Dietary Ratios (Carbohydrates: Proteins:Fats) for the various body types, (if you’re not sure which one you are, ask your trainer they should know!!)
Ectomorph Mesomorph Endomorph
55:25:20 40:30:30 25:35:40
Basically, this means that if we take an Ectomorph and they consume 55% of their total caloric intake from carbohydrates they will metabolise it effectively and without gaining excessive fat. Due to the complexity of the human body this is NOT 100% accurate however, it gives a great starting point. This 55% ratio should be spread evenly throughout the day for a steady flow of energy with a spike in levels only post workout.
It is important to remember that you have 2 basic hormonal states Anabolic (good) and Catabolic (really bad!) Proteins and Fats can be utilised as carbohydrates SHOULD our body need them. This is a pathway that your body needs to adapt to in order to become efficient at it. If you don’t have enough protein your body steals from itself (lean tissue), if you don’t have enough dietary fats our body shuts certain systems down. If you plan to protect muscle tissue whilst giving the option for the body to use another form of fuel (Stored fat) you must maintain an ANABOLIC state and consume above maintenance levels of protein. We can stick with our TOTAL CALORIC REQUIREMENT whilst adapting fuel sources and protecting tissue. We burn fat because we not only tell the body to stop storing it we create a metabolic impact through our training.
Take your current diet, log it accurately and see what level / ratio you are at right now. You need to honestly know where you start otherwise you cannot adapt anything. Ask your trainer for help, they ‘should’ have sufficient knowledge to advise you. If I receive enough likes I will show you a 15 week example on how to manipulate your macro nutrients to reduce body fat.
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