Please Scroll Down to See Forums Below I have been reading these forums for a while and just recently decided to register. I have read about the CKD and TKD diets among the many others that users have posted. Many of these diets are a high protein, low or no carb type diets. Often people use supplements with their diets, especially those fish oil caps. I am sure that many of these diets work really well but is all this really needed for someone who just wants to lose a little body fat and look good? Is there anyone here who just eats a fairly balanced 33/33/33 type diet and doesn't take supplements or count protein grams all the time and still looks pretty good? If I just eat a fairly normal diet and just cut down the cals and do some aerobics 3 times a week won't I still lost body fat? Another question, if I want to gain some muscle but not really too extreme about it, do I really need to do this whole bulking/cutting cycle? If I just eat normally, maintainance or a little higher calories, eat a balanced diet, and lift weights won't I still make gains in muscle size and strength? I guess I want to look pretty good but I don't need to look like a professional body builder, just fit and fairly musclular. Any answers or comments are greatly appreciated.
Will a "Normal" diet work?
- Thread starter aug1516x
- Start date
plornive
New member
Seriously a "Body For Life" regimen truly works for most peoples' goals. Just eat 6 balanced meals per day, with perhaps a bit more protein than most people and a variety of nutrients. Don't even count your calories exactly --- just estimate at every meal. Optimize your energy levels with your diet to build muscle and work out intensely. Consistently lift, do cardio and eat healthily and you can progress. Ketogenic diets work, but are not good long-term, in my opinion. They may work better for some than others, and some people with high bodyfats like them, too. If you are of relatively high bodyfat, just do what I mentioned above --- I doubt you will regret it. You will probably feel good and it is a great baseline to start with.
"Normal" diets work.
"Normal" diets work.
plornive
New member
I would increase protein and decrease carbs somewhat if you are trying to cut. That is what works for me, and it may not work for you. Body for life is basically open to different macronutrient ratios, although it probably emphasizes carbs a bit more.
MAKE SURE your carbs are low GI. Sweet potatoes, oatmeal, whole wheat pasta, etc. Make sure you eat some healthy fats and quality protein. Make sure your body is satiated during weight-training and make sure your body is NOT satiated during cardio (try it in the morning on an empty stomach).
Macronutrient ratios are not that important. Any reasonable diet will work as long as protein is high enough and calories are low enough. Very specific pre-contest diets, keto diets, etc. all work, but they are not long-term solutions. They are not very anabolic. Isocaloric diets are practical long-term, but they are also very simple.
MAKE SURE your carbs are low GI. Sweet potatoes, oatmeal, whole wheat pasta, etc. Make sure you eat some healthy fats and quality protein. Make sure your body is satiated during weight-training and make sure your body is NOT satiated during cardio (try it in the morning on an empty stomach).
Macronutrient ratios are not that important. Any reasonable diet will work as long as protein is high enough and calories are low enough. Very specific pre-contest diets, keto diets, etc. all work, but they are not long-term solutions. They are not very anabolic. Isocaloric diets are practical long-term, but they are also very simple.
BarryMcCalkiner
New member
After several years of good intentions, bad nutrition and lots of sporadic stops and starts in the gym, I started the BFL program about a year and a half ago. It really is a good place to start. You can pick up the book for under $20 at any bookstore.
The eating plan consists of six small meals each day made up of a portion of carbs and a portion of protein, plus veggies. A list of "authorized" foods is included. Workouts are six days a week alternating between weights and short duration but high intensity cardio. Although supplements are recommended in the program, you can easily do without them. The author is also the founder of EAS so he is working to push their products.
I don't strictly follow BFL now. I still lift three days a week, but following a much different split. I do still use the BFL cardio routine mixed in with running, and I continue to eat six small meals a day with great results and I don't take supplements outside of multi-vitamins and protein shakes. Since starting the program I dropped over 25 pounds of fat, put on some muscle, ran my first marathon, started competing in triathlons, and I have a half marathon coming up in the fall.
B-Mac
The eating plan consists of six small meals each day made up of a portion of carbs and a portion of protein, plus veggies. A list of "authorized" foods is included. Workouts are six days a week alternating between weights and short duration but high intensity cardio. Although supplements are recommended in the program, you can easily do without them. The author is also the founder of EAS so he is working to push their products.
I don't strictly follow BFL now. I still lift three days a week, but following a much different split. I do still use the BFL cardio routine mixed in with running, and I continue to eat six small meals a day with great results and I don't take supplements outside of multi-vitamins and protein shakes. Since starting the program I dropped over 25 pounds of fat, put on some muscle, ran my first marathon, started competing in triathlons, and I have a half marathon coming up in the fall.
B-Mac
Sounds really good. The only supplement things I currently take is a multi-vitamin. I lift 4 days a week and do cardio in the morning, 30 min, 3-5 times a week. I would consider taking protien shakes though because they are a quick and easy source of protien. Any recommendations on some good shakes to look at? Thanks again for your comments, they have really given me some good information.
bignate73
New member
ive never heard of 33/33/33 being normal.
60/20/20 tends to allow for enough energy to perform, enough fat to be satiated, and enough protein to feel full and recover.
you could deviate a bit from that up or down with the proteins. if anything lower on the carbs a bit and fats also.
that should allow for a normal food intake thats not out of control. i find that if i'm taking in 30+% fat, im usually eating out, frying or making poor food choices.
60/20/20 tends to allow for enough energy to perform, enough fat to be satiated, and enough protein to feel full and recover.
you could deviate a bit from that up or down with the proteins. if anything lower on the carbs a bit and fats also.
that should allow for a normal food intake thats not out of control. i find that if i'm taking in 30+% fat, im usually eating out, frying or making poor food choices.
makedah
New member
Some of the 'cutting' diets you see here are for people who are trying to achieve very low body fat percentages - I've seen 4-7% cited on some threads. If that's not what you're trying to achieve, then you are right to suspect that these diets may not be what you're looking for. I think you've gotten good advice here that relates more to your goals. Good luck!
My current weight training seems to work out ok. I work out each muscle group once a week. Workouts total 4 days a week, one warmup set then 2 heavy sets. I used to do the 3 day a week thing but my workouts started taking way too long. I do have another questions though. How much difference will there be between cardio 5 times a week compared to 3 times a week?
