saiman wrote:thanks for the help. As soon as I can afford it I will invest in the customized diet. But I still dont understand why I have but down so much on carbs and sugar and I still seem to be stagnating on the weight I had when I was just eating what I felt like.
bud when u eat sugars and high gi carbs your body secretes insulin which is your storage hormone,high gi carbs and sugars are digested very quickly to give u an energy boost,if u dont use that available energy and insulin is secreted your body stores those carbs for later use in the fat cells,if your muscles are very depleted of glycogen(carbs stored in the muscle) and then u take in high gi carbs/sugars your body will secrete insulin and store glucose(blood sugar) in the muscle... now lets say u train in the afternoon and u have sugar and simple carbs in the morning after having a full days food the day before,u are going to spike insulin,your muscles are already going to be saturated from all the carbs from the day before so your muscles wont absorb the carbs and if u are sitting on the couch or behind a computer and not using the energy u have just eaten from the carbs your body is going to store those carbs...and where do they go to be stored? body fat... rule of thumb is u should have carbs 3 times a day... LOW GI CARBS in the morning,they do not spike insulin as much as high gi carbs and take longer to digest giving u sustained energy, Low and high gi carbs pre work out to give u instant and sustained energy for a heavy work out,and then high gi carbs post work out to replenish glycogen stores and spike insulin to shuttle protein into the muscles... the other meals of the day should be a combination of protein and fats and minimal carbs(20-30g low gi carbs) to sustain energy... if u are using fats protein and low gi carbs as a meal then the fats will slow down the digestion of the carbs aswell...
so therefore sugar is bad... also u are not eating enough protein,protein is the building blocks of all muscle and cells... if u want to cut body fat and retain muscle u need to keep your protein constant on a daily basis, and then if u like u can go ketogenic with only fats as your fuel source,or u can use fats and carbs to get your body down to low levels of bf, u need to stager your carb intake to keep your body guessing and keeping your fat loss constant...
what u need to realise is to burn body fat u need to take in less calories + increase energy expenditure(through cardio) to burn up the excess stored calories(body fat) but u cannot keep the low calories for too long otherwise your body becomes adaptive to this and starts to go into starvation mode where your body will start feeding on muscle to give the body energy as the body likes to hold on to body fat as it can keep the body fat for incases of extreme need... just think of you going for 40 days in a desert with no food and water,after 4 days your body will become adaptive and start holding onto body fat as its a source of energy which can be used over a long period of time for sustained energy,the body will then turn catabolic and start feeding on muscles for amino acids and energy which is a bad thing...the more muscle u loose the less energy u burn,therefore the less fat u burn... think of your body as a car engine, if u are at 2.0l and u start reducing the size of the engine your start to use less petrol... so the bigger the engine (the more muscle mass) the more petrol(body fat/carbs/fats) u burn up... so by reducing your muscle mass by starving the body u are going to burn less body fat....
u gotta realise that 80% of the work is nutrition, even when bulking,u can take 5000000000000000mg of test a week, if u are not giving your body enough energy to repair and recover from weight training and enough energy to push heavy weights u are going to not put on a single kg...
