safely reduce body fat

!RAY wrote: »

Thanks Bruno
One concern I have is in the morning before the gym what should I eat for energy. Don't want to take supplements

How much are you doing in the gym for morning session?

You have a limited glycogen store in morning and an enormous fat store. Train your body to use the latter one. Maybe no need to eat anything in morning.

Why the need to get to 10% bf?

@OP - Your diet looks good, obviously can't tell without the size of the meals but for your weight and height it looks good. Have you stalled on weight loss or anything? The diet mightn't get you to 10% without a bit of macro-cycling but 10% is a lot further away from 19% than a lot of people think. I just say that because if you are losing weight and maintaining performance (no reason why you shouldn't be increasing performance) with your current diet then it's the perfect diet.

Doesn't really matter what eat before the gym if you train at 9 in the morning, maybe if you do lots of cardio or lots of volume with your resistance training but it won't affect you otherwise. When I train in the morning I don't bother eating before it. If you're eating breakfast when you're not hungry that would be the first thing I'd look at cutting out if I was you.

bilbot79 wrote: »

How much pasta or potatoes or porridge is 150g of carb?

I can't remember exactly. You could try google?

LeinsterDub wrote:

Eh?

carbs dont count if some nut job on a paleo website says they're ok. are you silly r sumtn?

u hafto ignore logic for it to work tho. There's carbs in eggs but they count because something etc...

ill get your next post for you brunzie, you sit back and have a no bread, bread and butter sambo!

aw another great contribution LeinsterDub! you really are redundant.

@bruno26 - you talk of healthy fats, could you mention a few unhealthy ones?

it wasn't a reply? to quote another poster on this forum, 'do I need to spell it out?'

u jus gonna avoid this question too?

Sibhsoo wrote: »

Unhealthy fats are usually man made ones such as trans fats. Eat animal fat, olive oil, real butter and coconut oil to name a few good fats to eat.

Although there is a theory that all polyunsaturated fats are actually harmful.

There is a theory that the moon landing was a hoax, there are also people who actually believe the world is flat. Just because someone thinks it doesn't make it true.

Anyway, it was just a question to see if Bruno26 could directly answer one. Which it appears he can't. High fat people will tend to waffle and nearly give a concrete statement, but they never say anything accurate/specific enough to prove right or wrong. This also has the effect of making their nearly information totally useless.

So you obviously can't.... doesn't bode very well for the 'information' you're posting.

Thanks for backing up my last post.

I just asked because I enjoy watching the lengths you'll go to to answer a question. I don't mind that you don't have a clue what you're on about, it's just that I think it's reprehensible and very dangerous that you give out advice to persuadable posters.

And it's not 'full of science', it's full of numbers which it uses to posit some very dubious ideas based on some, at best, very flimsy correlations.

Any chance of listing the unhealthy fats?

To the OP, my advise, after spending years following various plans and doing a lot (and I mean a lot) of reading on the wider subject.

The basics are eat what you want as long as your calorie intake is under or at the level you need for your desired weight loss.
The calories need to contain a certain amount of protein - everyone has their opinion. Mine would be 1g/lb LBM on a cut, maybe higher.
Also needs to contain fats. I don't know if anyone really knows how much fat is absolutely necessary as for too long there was controversy about fat and the common thinking was that it was bad for you. Personally, on a cut, I use anywhere from 1.2g/lb - 2g/lb of bodyweight
Don't need Carbs - ever.

First two are opinion, third is fact.

The longer version is what there is constant arguing about here - how much carbs should one take.
Where Bruno gets a magic 150g number from, I have no idea. I don't understand this "magic" number. There was a time when I ate a low carb (<20g/day) diet and put on weight, so it completely flies in the face of the facts that Bruno puts out.
Maybe for him, 150g/day has worked, but I don't see how that can apply to a general population.

Following a low carb diet (<50g/day generally speaking) should put you into ketosis and your body will look to fat as the primary energy source. I went 3 months with <20g/day of carbs without losing any strength or cardio impact - I never had problems doing 45 mins of cardio. People who never tried keto did not understand how I could do this, but I did. So, carbs are not required, but are difficult to avoid. Problem with a high carb diet though is the blood sugar spikes which cause hunger when they come back down. Protein and fats will keep you satisfied for longer without the spikes.

So, keeping this all very basic, which is all you can do in a forum like this, my recommendation would be to make a plan, write it down - how many calories/protein/fat/carbs you want to consume in a day for your goals. Measure and track everything. Follow religiously and wait.

The other piece of advise I would give is how low your calorie intake should be. Getting to anywhere near 10% bf is going to be very hard. When I cut, I tend to use a deficit of 29 calories/day per lb fat. So, I work out how much fat I am carrying, multiply by 29 and that's my deficit. Anything more risks losing lbm.