[asdfk]

Eating in a caloric deficit sucks. My sex drive goes down the drain and the results in losing body fat don't warrant the loss of strength.
Is there a way to lose body fat (and go from my current 16% to <10%) while eating a caloric surplus? If so, how?

[RexImperator]

I think the only way would be take some kind of drug where you gained basically pure muscle. Then you would gain weight but decrease your BF percentage.

If you are in surplus you'll gain weight.

[thoughtgypsy]

Fat deposition should only occur when your glycogen stores are at capacity. Your blood sugar, liver, and muscles need to be full before the signal to release insulin and store the remaining calories as fat.

If you eat a diet that's low in highly glycemic carbohydrates, that shouldn't be an issue. Fat gets digested more slowly and doesn't cause huge spikes and crashes in blood sugar that will push your body into the fat deposition window.

I would still try to get some (high fiber) carbs from veggies and beans from time to time though.

Further info:
http://www.gll-getalife.com/get-ripped/d...ke-you-fat

[H1N1]

(04-09-2016 07:40 AM)asdfk Wrote:  

Eating in a caloric deficit sucks. My sex drive goes down the drain and the results in losing body fat don't warrant the loss of strength.
Is there a way to lose body fat (and go from my current 16% to <10%) while eating a caloric surplus? If so, how?

Have you considered that it may be the constitution of your diet, not the number of calories, which is the root cause of your loss of performance?

Can you describe a typical day of eating?

Respectfully, the question answers itself. Can you eat more than you burn off without getting fatter? How would that possibly work? A suitable diet with a moderate caloric surplus should not cause you any meaningful performance loss in the medium term (there may be a 1-2 week adjustment period).

[Hannibal]

Why not just eat foods that are extremely satiating and stop worrying so much about the caloric content?

It sounds like you're asking for a diet that makes it seem like you're not going through the starvation of a typical diet.

Like H1N1 said, if you eat low glycemic carbs and moderately high fat and protein, you're not going to get those insulin spikes and crashes which cause you to want to endlessly snack to keep your blood sugar elevated.

It's really hard to overeat oatmeal, meat, and vegetables.

Back when I didn't know anything about nutrition and I was in a paleo phase, I was lean as shit because my idea of a breakfast was five or six eggs cooked in oil with a side of sauteed onions (usually a whole onion).

If you add up the calories, that's an optimistic 600 calories, but I felt very full afterwards and it somehow kept me going through 8 to 12 hours of manual labor. You can imagine my horror when I realized months later (after deciding to start calorie counting) that I was living on 1800 calories a day.

I'd usually skip "lunch" (it was an overnight shift) and then have a large dinner when I got home. If I had no energy, I'd eat a large bowl of rice and that worked just fine.

[Swell]

I have been looking at a Recomposition Macro Calculator.

http://www.lgmacros.com/standard-leangai...qYQ9VLgPIU

I'm curious to hear what works for you.

[asdfk]

I agree with eating foods that really satisfy you and fill you up.
A meal consists of:
- meat (>200gr
- vegetables
- sauce (butter, oil, spices)
- rice

If I eat 2 meals, I lose weight and my sex drive drops. If I eat 3, I still lose a little bit of weight. If I eat 4, and one of those comes with a shit ton of eggs (6+) I gain muscle - and a little fat. In all cases, I'm stuffing myself every meal. I have a big appetite already, but I have to push myself to eat enough to get where I want to be. Wether I eat 2 meals or 4 meals. Splitting it up to 7 or 8, which I did in the beginning of my 20s, is not an option. I guess my metabolism is on crack.

Yes, I am indeed looking for a way to have excess calories go somewhere else then in fat tissue. Either poop it out or have it transfer to muscle tissue.

[deca]

There is no way, except for trenbolone, which will add on fat free mass stupendously, thereby indirectly lowering your overall body fat percentage.

[thoughtgypsy]

Perhaps cut down on the rice, or only eat rice when combined with low fat, lean protein meats.

Been a while since I've read this link, but the following is an account of a guy gaining 20lb of lean muscle in preparation for a fight:
http://fourhourworkweek.com/2013/05/11/h...-fighters/

Generally I think Tim Ferris is kind of a BS artist, but at least in that article there are pictures and the methodology they used is well documented.

[Ensam]

(04-11-2016 05:37 PM)thoughtgypsy Wrote:  

Perhaps cut down on the rice, or only eat rice when combined with low fat, lean protein meats.

Been a while since I've read this link, but the following is an account of a guy gaining 20lb of lean muscle in preparation for a fight:
http://fourhourworkweek.com/2013/05/11/h...-fighters/

Generally I think Tim Ferris is kind of a BS artist, but at least in that article there are pictures and the methodology they used is well documented.

Ferris is an interesting guy, he's a BS artist but not everything he says is worthless - you just need to know what he is and evaluate the information for yourself.

That said, he freely admits to being on TRT so as they say, your mileage my vary.

[ScrapperTL]

This whole "Surplus" thing is a ridiculous question.
If you consistently eat more food than your body can burn, you will gain fat not lose it.

However, there are a lot of folks out there that are deadly indoctrinated to believe a calorie is a calorie no matter what.

I will not argue head-on with these people.
It is simply not worth time I could spend doing other more worth while activities.

What I will tell you is that I have been an avid health and fitness enthusiast for 18 years straight.

I have tried high carbohydrate diets of exactly 3,000 calories a day and low carbohydrate diets of exactly 3,000 calories per day.

The first one made me fat, the second one made me shredded.

[Lagavulin]

It's going to be very difficult to get and maintain your body fat that low without suffering in some way for it. I would tweak my diet and training a little at a time to see what I could get down to before I started feeling shitty, then dial it back and maintain there. Why do you want to get your body fat to 10% or less? I personally don't think it's worth the hassle, you can be a cut above most men and look pretty damn good without putting yourself through that. Your training and diet should be both sustainable and enjoyable, and shouldn't negatively impact other areas of your life.

[daswasser]

(04-09-2016 07:40 AM)asdfk Wrote:  

Eating in a caloric deficit sucks. My sex drive goes down the drain and the results in losing body fat don't warrant the loss of strength.
Is there a way to lose body fat (and go from my current 16% to <10%) while eating a caloric surplus? If so, how?

I have the exact same issue. The problem, from my understanding, is that prolonged calorie deficit is a stressor for the body. Combine dieting with other stressors, stimulants, sleep problems etcetera and you end up with some kind of adrenal fatigue or similar => lower testosterone, libido and energy.

I haven't found the golden solution yet but what seems to work for me is to eat a balanced diet with low-to-moderate carbs (keto seems too stressful for the body), eat on a regular basis and NOT fast through prolonged periods, take caffeine/stimulants in small doses and only strategically, sleep 7-8hrs plus per night, limit # of workouts and be especially careful with too much cardio.

Another idea could be to cycle the calorie deficit. For example do one week in a deficit and the next week on maintenance calories.

[Shimmy]

I was able to gain muscle and lose fat at the same time years ago when I saw a personal trainer who also specialized in diet. He took me into his own kitchen and went over how to do meal prep and diet. He sent me a list of foods and meal samples all based on low glycemic index and 40/40/20. I made that huge lifestyle change and started working out with him 3x a week and over 6 months I stayed the same weight and had drastic results. I also worked out on my own 1 or 2 extra times per week and did HIIT training instead of stead state cardio. I don't think it was all diet and could have partially been n00b gains but the diet worked for me. Everyone is different but to get the best results you should do your research and consult with an expert.

[johnbozzz]

I drink bone broth and it's so satiating.

[Fortis]

The short answer?

No.

Dieting is pretty cut and dry. Most people have to eat less to get smaller. It sucks like hell, but it is what it is.

I would up my fat intake super high along with protein and just wait it out.

[zombiejimmorrison]

Walk, that's it, no fancy tricks. Create a calorie deficit from walking. Try getting at least 1h of walking a day at a medium pace. Find your maintenance calories, mines at 2400 calories but I also do weights 4 times a week and running once or twice a week for 12mins. I factor those in. I also factor in my job, which is not labour intensive. If your work is physical no need to walk but the same rule applies. Walking is also easy to do and maintain. You never really get sick of it, you can kill two birds with one stone thanks to audio books.

It's a slow process but super easy compared to lowering your calories to 1800. I've lost 8.4kg in 6 months this way. 1h of walking is roughly 300calories. You'd be looking to lose about 1.2kg a month. It's very slow but you get to maintain your sanity and your hormones don't get whacked out.

Macros are 45/30/25. I tried a high fat diet, 50% of calories coming from fat. Big failure for me, my body runs optimally on high carbs and low to medium fat, high to medium protein.
Get a calorie counter in my opinion. Don't just wing it because I was doing that for months and just spinning my wheels. Your body stores excess calories no matter where they come from or how "clean" they are.

[Hannibal]

To lose weight at a true caloric surplus, you have to burn more calories than you're taking in through activity.

So you could go to the gym and smash weights for at least 1 hour a day, if not a 2 hour daily bodybuilding pumpathon, then go for a long walk (or bike to and from the gym). The act of lifting weights burns some calories, but the body's metabolic rate is heightened for a day after weightlifting. This burns calories.

When you get home, drink a half gallon of ice water and take a cold shower. The body burns calories to stay warm.

General tips, walk more, chew your food longer, don't shy away from doing things manually (like shoveling snow vs using a gay snowblower), and use a bike instead of a car for short trips around town.

As long as you're eating sensibly, this sort of lifestyle will allow you to stay lean while eating a caloric surplus.

[Мортен]

Leangains.com

He has two protocols that are interesting. But as I remember he still goes in a calorie deficit when loosing body fat. When the protocol goes into calorie surplus he gains muscle, but no body fat.

[RichieP]

This can be done, if you eat stuff that doesn't digest and absorb.

There are various tricks around that. But... why?