yeah,but hot many calories should i take now? the calorie need calculator says that i should eat 3200 cal,but then i think i would get just fatter.

i think that i COULD eat 1600-1800 or less.because with 1800 i dont loose weight.how many calories or gram of fat,protein and carb should i take.
many sai 300-400 g of protein, but then i have a problem to be in my deficit and not above...

and what do you think of starvation mode. is this a myth,or is it true...
everyone talks about if you diet to much or to heavy, your caloric need will be less then before and then you should eat more to "start the engine", because without it no fat will be burn...

wesrman and chillen gave you alot of information which you should have spent time reading. Have you gone through the links they gave?

Your calorie requirement can simply change with body weight.

As your body weight drops (as in losing fat tissue, for example), one's calorie requirements can likewise change. And, at some point, one will have to (potentially) recalculate their caloric requirements.

It rather logical really. When one first begins, they approximate their calories requirements based on their personal particulars (sex, weight, hgt, etc), and during the process of tissue loss, these personal particulars---can change. How much simply depends on the nature of the differences.

I never really liked the term: Starvation mode, mainly because it gets out of context, and misunderstood (for the most part).

It's basically a complicated series of biological/physiological events within your body (or a defense mechanism, if-you-will). And, it's not turned ON and OFF like a light switch.

But, yes, the body will and can fight you, cause its agenda is sometimes different than what you constructed through your diet and fitness activities.

We have to understand something. Our body is a most complicated machine, and even though we have learned many things over time, there are many things yet to be learned (and in some cases un-learned). Our bodies both love us and hate us. It can be in line with our fitness goals and it can be totally out of context with it, having its own agenda.

IMO, the bodies primary purpose is to keep you alive, and it covets fat tissue storage. If the body has efficient access to abundant energy. It quite simply likes that...a lot. Think of it like having enough fuel to make it on a trip, versus having a near empty tank, no gas station around, and 500 more miles to go.

And, as long as your goals do not negatively effect these internal parameters (so-to-speak), than in most cases you will see favorable results with your goal. If it begins to toe the line (again so-to-speak), then you things are different.

Today, body fat (if its too high) is seen as a general health risk, but one's body does not necessarily see this way.

In contrast to fat, muscle requires a lot of energy to build, and sustain, but doesn't provide as much energy when it is broken down-as compared to fat. And, as we progress (from deficit dieting as an example) we can run into an equal set of complicated adaptions taking place, and here we begin with the adaption complications. And, when considering your personal goal, this can be grossly out of line with your personal goals, or bring unfavorable results.

IMO, one's body is far more concerned with homeostasis (remaining the same) than with anything else: From a series of adaptions to another, the body-seems-to defend your body weight and body fat percentage at a certain level, and it can get aggressive in action dependent on what's happening.

In addition, our bodies (atypically) are not good (or efficient) performing two things at once--especially when some of the requirements are at odds with one another (such as wanting to put on muscle and lose fat tissue). Sure new ones to training, can perform astounding benefits of muscle gain and fat loss (in some cases), but this is NOT TYPICAL with the most advanced training person. In short, they have different (and, in fact, mutually exclusive) requirements. That is, gaining muscle and losing fat require different scenarios in terms of nutrition, hormones, etc.

In this rather winded post, what I am saying is that, yes, your body will adapt to what you are presenting it through your diet (in calories and whatnot) and exercise.

But...........you fight-----back with knowledge, and basically in the end of the game, you still use the same fundamentals that brought you success, but........you simply apply it in a different manner--understanding what your body is trying to do.


Best regards,

Chillen

When i had the same problem i started experimenting. I tried eating 30 calories per kilogram, and at 80kg that was 2400kcal a day, but i kept losing weight. When i realised that i was burning 1000 kcal per day (on average), i increased it to 40 calories per kilogram which was perfect for my training. At 3200 kcal i didn't have to worry about my weight any more. You can experiment as well; doing something wrong can show you a lot of the right things mate.

ok,this week the 8th week ended and i could not see any recognizable fat loss,body remomposition or muscle build. i dont know what to do and am down

ok,today i stepped on the weightscale,and it shows 76,1 kg. i started with 80 kg.
i eat goot, enough protein. think that i didnt loose muscle but also no fat. i mean, my jeans is a lil bit "looser" than before, but how much shpuld i weight to get a nice bodyfat%. i want to go under 15 % of body fat, but if i continue,i will weight only 62 kg or so....

i mean, im lossing kgs,but i don see a fat burn around my belly. and my belly is the place where all the fat is.
i dont want to have a sixpack,but i want to have a flat stomache.
dont know if to bulk or to cut, dont know how many calories i burn.i eat enough protein and workout 3 times at gym and 2 times cardio each week. i cant loose muscles because of that, but i dont think that ive lost fat,so what else ???
i dont know what to do...

Thast the last place it will come off of, just be patient.

so i should continue my training shedule and eating order?
i mean,ive lost kgs,but i think i dont see a fat loss.
but i was training,so it cant be muscles

Yes stick with your plan, but get your body fat percentage tested so you will know if you're losing fat in the future.

There is a big, big difference in losing fat i.e. your waist coming down/weight stays almost the same and losing tissue (fat, muscle and water). In the second instance you could have a huge gut at 80 kg, "cut" to 70 kg and still have a gut and spare tyre leaving you even more frustrated.

so,what in the seconda case i should do. loose weight and dont see any recognizable fat loss?

ok,here i am,once again.
my training now is about 2 1/2 months. i recognize a little change in wearing my pants.i could also improve the weights @ the gym a little bit.. i try to do 6-10 repetitions at the heighest weight im able to do.
my nutrition stayed the same.
but my weight is in starvation. since 3 weeks im weighening about 76.5 kg. should i put down my caloric intake?

Chocoyote:

Are you the same person whom has a journal on Lyle McDonald's "support" forum? I am just curious. I thought I seen a journal with the same title and same forum name there. I am a member there (same name).

Have you purchased any of his books? If so, have you tried any of the training/diet protocols?

What type of feedback are you getting there? Sorry I haven't read it, yet, but I plan to.

There are three books I recommend that will answer many questions such as calories, macro nutrients, micro nutrients, (dependent on diet protocol), starvation response (which can be severely misunderstood), and many questions pertaining to various biological responses to diet/training, fat mobilization (dependent) and many, many other areas of knowledge that can be important to know as you move along in fat loss/muscle gain.

1. The Rapid Fat Loss Handbook (2.0), 2. The Stubborn Fat Loss Solution, and 3. The Ultimate Diet 2.0.

I have purchased all three of these. If you have any questions ask.


Best regards,

Chillen