Trade offs to getting that 6pack abs-> Costs of getting lean

[JEDI]

http://www.precisionnutrition.com/cost-of-getting-lean-infographic

is it me or is the guy at 6-9% body fat look MUCH better than the guy at 10-12% body fat?

 

[CalebRockeT]

Yeah, I don't know why they thought it was a good idea to add a ton more muscle mass to the two lowest BF% illustrations. Seems to me that if you're trying to demonstrate how BF% alone affects a person's look and health, you should use relatively the same body type throughout to make your point.

I guess it's possible that the creator of this image feels that the vast majority of people between 6-9% body fat have MUCH more muscle mass than between 10-12%, so they would draw the model as such for that BF range. Meh.

 

[Murloc]

maybe because the only people besides athletes who care to get there are bodybuilders?

There's no mention of the kind of exercise so he took the liberty to pick a profile I guess.

Anorexic people have low body fat as well I think. But they aren't in the infographic, although it's mentioned as a risk for people who feel the need to control their body.

 

[Kaido]

Or, you know, use modern science instead:

How donuts gave me abs and an 80-pound snatch

IIFYM FTW :thumbsup:

 

[smackababy]

Yeah, I don't know why they thought it was a good idea to add a ton more muscle mass to the two lowest BF% illustrations. Seems to me that if you're trying to demonstrate how BF% alone affects a person's look and health, you should use relatively the same body type throughout to make your point.

I guess it's possible that the creator of this image feels that the vast majority of people between 6-9% body fat have MUCH more muscle mass than between 10-12%, so they would draw the model as such for that BF range. Meh.

To be fair, the only people that actually achieve something of <9% BF are extremely dedicated to their image like body builders. Professional athletes don't get to those levels, as it isn't necessary. Someone in the 12% range (male) is likely to have a visible 6 pack and be in pretty good shape.

And, the whole infographic screams of "fat is okay" propaganda. Sure, it is okay to be fat, if you accept that you are unhealthy by choice. It is the same as smoking crack. Sure, it is "okay", but you can't try and convince me it isn't unhealthy.

 

[JEDI]

Or, you know, use modern science instead:

How donuts gave me abs and an 80-pound snatch

IIFYM FTW :thumbsup:

food map of macronutrients (protein, carbs, fat)?!
How do I know what ratios of those 3 items I should have?

edit:
hm.. iifym calculator..

I guess this wont work if I eat out often and have no idea what protein/carbs/fat is in the food.
ie: Chinese take out, or slice pizza at Costco

guess I need to start eating at restaurants that list nutritional info for their foods?

 

[mizzou]

That was completely wrong, on a multitude of layers.

 

[Kaido]

food map of macronutrients (protein, carbs, fat)?!
How do I know what ratios of those 3 items I should have?

edit:
hm.. iifym calculator..

I guess this wont work if I eat out often and have no idea what protein/carbs/fat is in the food.
ie: Chinese take out, or slice pizza at Costco

guess I need to start eating at restaurants that list nutritional info for their foods?

IIFYM gets good results if (1) you use a calculator properly, and (2) you actually track every single thing you eat. It's a lot of work & isn't to be taken lightly. There's no guessing involved - you weigh, or you calculate using an ingredients list. A lot of people use My Fitness Pal for food tracking. Read up more here:

https://nicolecapurso.wordpress.com/2014/10/31/a-follow-up-and-faq-on-donuts-abs/

You have to be really specific about what you want to do - gain weight, lose weight, maintain weight, etc. You need to get a kitchen measuring scale (ten bucks online). etc. It's doable but it's not like falling off a log, you know?

 

[vi edit]

That was completely wrong, on a multitude of layers.

Yeah. That was a terrible chart.

 

[SP33Demon]

Or, you know, use modern science instead:

How donuts gave me abs and an 80-pound snatch

IIFYM FTW :thumbsup:

Let's not discount this - However, as I started exercising more vigorously, doing two a day sessions, and incorporating high volume into my training program – I became hungrier.

Of course 1 donut isn't going to affect a someone doing two a day crossfit sessions for 5 days a week. That's 10 intense workouts per week! Most of her caloric burn is going to be done via muscle mass and the rest will go to her 10 HIIT sessions. The donut would be like an ant in the ocean.

I like the idea of eating what you want when you want as long as it's the right portions, but advocating that normal people eat loads of table sugar every day doesn't seem like the most responsible idea. Science has found sugar to be more addictive than cocaine so if they ever stop working out they're fucked. Why not just eat a banana (or two) preworkout instead of a donut every time? It should have a similar effect of the donut while still satisfying sugar cravings but giving you fiber and vitamins to boot.

 

[blackdogdeek]

food map of macronutrients (protein, carbs, fat)?!
How do I know what ratios of those 3 items I should have?

edit:
hm.. iifym calculator..

I guess this wont work if I eat out often and have no idea what protein/carbs/fat is in the food.
ie: Chinese take out, or slice pizza at Costco

guess I need to start eating at restaurants that list nutritional info for their foods?

FYI, Longhorn lists their nutrition online as do most fast food places 🙂 Additionally, MyFitnessPal has a huge database of foods and their macros including Costco pizza slices.

 

[blackdogdeek]

I like the idea of eating what you want when you want as long as it's the right portions, but advocating that normal people eat loads of table sugar every day doesn't seem like the most responsible idea. Science has found sugar to be more addictive than cocaine so if they ever stop working out they're fucked. Why not just eat a banana (or two) preworkout instead of a donut every time? It should have a similar effect of the donut while still satisfying sugar cravings but giving you fiber and vitamins to boot.

I don't thinks she's advocating eating loads of table sugar everyday.

This is how I was able to cut weight safely and happily while still eating a bowl of cereal in the morning if I felt like it, or having some ice cream at night before I went to bed. Don’t get me wrong though – just because the diet ALLOWS for these things does not mean that is the bulk of what I eat. Most of my meals consist of lean meats, vegetables, and solid carbohydrate source such as potatoes or rice. I am very aware of nutrient dense foods and always choose those over my treats. However, it is nice to know I am able to incorporate those treats into my diet when I want.

 

[Kaido]

Let's not discount this - However, as I started exercising more vigorously, doing two a day sessions, and incorporating high volume into my training program &#8211; I became hungrier.

Of course 1 donut isn't going to affect a someone doing two a day crossfit sessions for 5 days a week. That's 10 intense workouts per week! Most of her caloric burn is going to be done via muscle mass and the rest will go to her 10 HIIT sessions. The donut would be like an ant in the ocean.

I like the idea of eating what you want when you want as long as it's the right portions, but advocating that normal people eat loads of table sugar every day doesn't seem like the most responsible idea. Science has found sugar to be more addictive than cocaine so if they ever stop working out they're fucked. Why not just eat a banana (or two) preworkout instead of a donut every time? It should have a similar effect of the donut while still satisfying sugar cravings but giving you fiber and vitamins to boot.

1. You are correct, and as blackdogdeek mentioned above, she addresses that in the follow-up article. It's more of a treat than just eating sugar all the time. Although, at least in the short-term, if you play it as a numbers game, you can still get good results regardless:

http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/

2. The whole idea is to skip the deprivation aspect of staying on a specific diet or eating pattern. I'd imagine you're a healthier person than most if you prefer a banana over a donut. I like bananas, but I'd definitely rather have the donut given the choice, haha. So rather than binging once a week on a cheat meal (or cheat day), it gives you a daily allowance so as not to bork you results by going to town on junk. It's mainly pyschological & doesn't apply to everyone, but judging by America's obesity problem, I'd say it applies more often than not. I know I'm a sucker for goodies!

 

[blackdogdeek]

2. The whole idea is to skip the deprivation aspect of staying on a specific diet or eating pattern.

This is the most important aspect, IMHO. Deprivation, for the average Joe or Jane, will inevitably lead to binging. Once that happens, falling off the wagon becomes much more likely. The accountability of IIFYM/Flexible Dieting gives a much better understanding of what the practitioner is trying to accomplish so that everything he or she eats becomes part of the whole picture of daily requirements.

 

[smackababy]

Kaido, can you even eat donuts? Lol.

 

[vi edit]

I had first breakfast of a sausage and egg sammich. Then I drove to work and thought "you know donuts sound good". So I stopped by Krispy Kreme and got me a devils food chocolate donunt. Why? Because donuts are good dammit.

Oh and I also ran for 45 minutes this morning before that as sort of pre-paying for my guilt.

😀 I don't really care what I eat. Chips, donuts, beer, cookies. Whatever. Allow myself treats in moderation and I don't binge. Plus I'm burning close to 2500-2700 calories daily so I've got plenty of wiggle room in there if my meal portions aren't crazy. If anything my body probably needs the extra carbs on occasion.

 

[Kaido]

Kaido, can you even eat donuts? Lol.

Yeah they fixed me like a week ago, I've had a Boston Cream (or two) nearly every single day hahaha. I'm planning on gaining 20 pounds of sheer fat this month :biggrin:

 

[JEDI]

Additionally, MyFitnessPal has a huge database of foods and their macros

but a lot of the entries are unconfirmed.

ie:
tonite I ate bourbon chicken from my local Chinese takeout place.

mfp has this user listing: Generic - Bourbon Chicken, 1 container 528 grams (19oz)
1k calories, 93g carbs, 36g fat, 94g protein, 5.9kg sodium 😱

how do I know how accurate that is to what I ate?

 

[It's Not Lupus]

but a lot of the entries are unconfirmed.

ie:
tonite I ate bourbon chicken from my local Chinese takeout place.

mfp has this user listing: Generic - Bourbon Chicken, 1 container 528 grams (19oz)
1k calories, 93g carbs, 36g fat, 94g protein, 5.9kg sodium 😱

how do I know how accurate that is to what I ate?

Of course it isn't accurate if it's made by someone else. You can only control meals and snacks you weigh/measure yourself. The rest you have to assume is a rough estimate or completely wrong.

 

[JEDI]

Of course it isn't accurate if it's made by someone else. You can only control meals and snacks you weigh/measure yourself. The rest you have to assume is a rough estimate or completely wrong.

so basically I need to stick to eating out at name brand restaurants that have their nutrient info listed.

 

[smackababy]

so basically I need to stick to eating out at name brand restaurants that have their nutrient info listed.

Yes, for the most part.

 

[JEDI]

Yes, for the most part.

ran into another problem (mainly caused by me).

I usually eat whatever for breakfast + lunch.
the plan was to adjust dinner to hit my target #s.
simple right? nope.

I hit my calorie, carb, and fat #s but am way short of protein (70%).

looks like I need to plan out the whole day.

 

[Kaido]

ran into another problem (mainly caused by me).

I usually eat whatever for breakfast + lunch.
the plan was to adjust dinner to hit my target #s.
simple right? nope.

I hit my calorie, carb, and fat #s but am way short of protein (70%).

looks like I need to plan out the whole day.

Could always just chug a protein shake. Vanilla casein is pretty good with just water :thumbsup:

 

[blackdogdeek]

ran into another problem (mainly caused by me).

I usually eat whatever for breakfast + lunch.
the plan was to adjust dinner to hit my target #s.
simple right? nope.

I hit my calorie, carb, and fat #s but am way short of protein (70%).

looks like I need to plan out the whole day.

This kind of thing happened to me over the first week or two. I would have to do stuff like eat a bunch of tuna or plain meat at the end of the day. To compensate, I had to make different choices earlier in the day regularly like egg whites instead of regular eggs or skim/2% milk instead of whole milk. I started having fewer carbs and fat in the morning so I could have them at lunch or dinner.

 

[IHateMyJob2004]

To be fair, the only people that actually achieve something of <9% BF are extremely dedicated to their image like body builders. Professional athletes don't get to those levels, as it isn't necessary. Someone in the 12% range (male) is likely to have a visible 6 pack and be in pretty good shape.

And, the whole infographic screams of "fat is okay" propaganda. Sure, it is okay to be fat, if you accept that you are unhealthy by choice. It is the same as smoking crack. Sure, it is "okay", but you can't try and convince me it isn't unhealthy.

I remember a running back in the NFL saying that on game days he would drinks tons of liquids. Why? He can add 8 pounds to his body making it harder for others to tackle him and it gives him more momentum to break tackles. Point is, he wants to be heavier. So low body fat isn't really a necessity. Just raw strength.