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Macronutrient Breakdown for Fat Loss

Q: Mike,  I love you blog – great stuff.  I wanted to ask you what macronutrient breakdown do you use for fat loss?  Thanks.

Bill W.

A: Bill, thanks.  I’m glad that you enjoy the Naked Nutrition Blog.  In regards to your question.  I like to start people out eating 40/30/30 (carbohydrates, protein, fat) on days that they are lifting weights.  The majority of the carbohydrates should come from fruits and vegetables (with the exception of workout and some solid food post workout carbs).

On non-training days.  I switch around the carbohydrate and protein intake so the macronutrient breakdown is 30/40/30 (carbohydrates, protein, fat).  This is sort of the lazy man’s version of carb cycling.

I outline this procedure in much more detail with examples in Your Naked Nutrition Guide.

Did you see me at Barnes & Nobles??

Today is finally here, September 18th. The Men’s Health Book of Power Training is available in the US in stores. This is the must buy fitness book of the year (decade?). It is written by NSCA Strength & Conditioning Coach of the Year – Robert dos Remedios. Not to mention that your truely wrote the nutrition chapter.

I got my copy in the mail a week or so ago and was really blow away. This book is loaded with exercises and exercise variations that you just don’t see other places (and I’m not talking about DB curls vs Incline DB curls).

Last night I interviewed Coach Dos for Max-Out Radio and during the interview he said “Even if you hate me. You need to pick up a copy just to have as a reference for all the exercises.” You can listen to that interview in its entirety, for free, HERE.

Dos is very candid in the this interview and admits that while some of his workout only last 30 minutes they are brutal – filled with heavy weights and short rest peroids.

I have also put together a free ebook – Blender Bombs. Which is a collection of my favorite smoothie recipes as a bonus for people that buy the book. At the end of the nutrition chapter there is a link to where you can download the ebook.

So what you need to do now is either get in your car and go to Barnes & Nobles or go to www.BookofPowerTraining.com and BUY IT!

Max-Out Radio Episode 17 – Robert Dos Remedios

Today’s episode is an exclusive interview with NSCA Strength and Conditioning Coach of the Year Robert Dos Remedios about his new book – The Men’s Health Book of Power Training. The Men’s Health Book of Power Training was Released TODAY.

You can pick up a copy of the Men’s Health Book of Power Training at http://www.BookofPowerTraining.com

I wrote the nutrition chapter for the book and have included a special bonus free ebook. At the end of the nutrition chapter you will find out how to get it.

Download Episode 17

NYC Banning Trans Fats?? Who CARES

The latest nutritional bad guy on the block (as you probably know) is trans fats. Trans fats are unsaturated fats that structurally function sort of like saturated fats – just with none of the good effects of saturated fat.

…Wait did I say good effects of saturated fat? Yes. Granted Saturated fat does increase LDL cholesterol (the “bad cholesterol”) but it also increases HDL cholesterol (the “good cholesterol”). Ironically, new research is showing that if you reduce your carbohydrate intake (not eliminate, just reduce) that saturated fat isn’t as bad for you – but I digress.

Trans fat is different from saturated fat in that it increases LDL cholesterol but doesn’t increase HDL cholesterol. It does a whole slew of other bad stuff as well (increasing inflammation, etc). Scientists have created equations that show if we reduce trans fat intake by X then we will reduce deaths from heart disease by Y.

Because of this potential (note I said potential) public health benefit trans fat has become a political issue and places like NYC are banning trans fat. Stupid idea.

We originally started using trans fat in an attempt to reduce saturated fat. If we remove trans fat then we are going to end up just using more saturated fat again. Food scientists are working hard to find a non-saturated, non-trans fat alternative but one hasn’t been developed that pleases the sophisticated average American pallet (read with heavy sarcasm).

Don’t believe me? Below is from a NYT article about uber nutritionist David Kritchevsky

Last year he described the New York City health department’s request that restaurants stop using trans fats, found in commercially baked and fried foods, as a “panic du jour.” He suggested that the effort could lead to a wider use of saturated fats as a substitute, with no lessening of the health risks.

This is my idea.

STOP EATING COMMERCIALLY BAKED AND FRIED FOODS.

Don’t you think it is strange concept to spend tons of money to make unhealthy food a little less unhealthy? This is the new trend with food in American. This waste of time can also been see with KFC’s new marketing campaign where they brag about not having trans fats. As if removing trans fat now makes deep fried, double breaded chicken thighs healthy – It doesn’t.

New Research – Burn More Fat While You Sleep!!!

I have previously written about the various scientific findings regarding CLA (here and here to name a few places).  CLA has been sold as a weight loss supplement for a long time but only until recently has science shown measureable weight loss benefits in humans (CLA works great in mice).  However, there is still tons of research going on regarding CLA and its weight loss, anti-inflammatory, and anti-cancer effects.

Most recently a very interesting study was published in the American Journal of Clinical Nutrition.  The researchers found that when people supplemented with 3.2 g/d of CLA (the recommended dosage for weight loss purposes) they burned more fat when they slept!  This is true.  Not only did the subjects that took CLA burned more fat when they slept, the fat they burned was NOT dietary fat they had recently consumed.  It was stored body fat.  This study gets even better as the researchers reported that the individuals that took CLA had decreased urinary protein losses.  In other words the CLA group had improved protein retention when they slept.  This is really interesting.   If I owned a supplement company that sold large dosages of CLA – my new headline would be

 ”CLA – Scientifically Proven to Burn More Body Fat and Build Muscle while you SLEEP”

Since I don’t own or work for a supplement company I guess I won’t run an ad with that headline in every Muscle & Fitness and Flex magazine for the next 6 months.  The real question is….

What do you do with these findings?  At the moment not a whole lot.  CLA is a nice add-on to a fat loss program but “add-on” is the key word.  If you aren’t spot on with your nutrition, training with weights 3x per week, and doing 3 interval sessions per week then don’t waste your time with CLA.  Focus on those other aspects first.  If you want to know how to structure a fat loss program that gets results check out Your Naked Nutrition Guide.

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