“Getting lean isn’t easy but it is simple.” –John Romaniello
First warning: I’m about to unleash my inner nerd.
Second warning: this is the longest blog post I’ve written to date, but I think it’s worth reading all of it. In Part 1 and Part 2 of the Weight Loss 101 series, I discussed the importance of generating a calorie deficit (the fundamental principle of weight loss) and some tips on how to do that. For some people, losing enough pounds to drop down to a reasonable weight may be good enough. Guys will look alright once they get down to about 15% body fat. Girls around 22%. But for those of you who want to look better than just alright, you’ll need to work a little harder. When you’re dieting down from an obese state to normal, your appearance will naturally improve because the pounds you’re shedding are basically all excess fat. However, when you’re dieting down to look better than normal, you are at higher risk of losing muscle and becoming “skinny fat”. This is what would happen if you maintained a calorie deficit by eating McDonald’s every day trying to get from 15% body fat down to 8%. You wouldn’t feel very good and you’d probably hit a sticking point before you even got close to 8%.
Enter macronutrient ratio calculations. [Read more...]