The Blog of Michael R. Now, about The Fat Loss Bible. I vote yes on you dissecting Colpo’s fat loss book. Anthony’s Books « Anthony. The Fat Loss Bible. Widely hailed as 'the best fat- loss book ever written', this super- precise guide takes all the guesswork. The Ultimate Weight Loss Bible 4 How to use this book This book has been simplified to make it easy to understand the most important aspects of a weight loss program.

Not long ago, I gave a about how I changed my diet this year. Download Free 3d Qsar Software As A Service. The changes were mostly inspired by Mark Sisson's 'Primal Blueprint'. It drew the attention of folks from and. The internet can sometimes be cool. There was a key contradiction in 'Primal Blueprint' that bothered me which I finally decided to address thanks to Anthony Colpo's urging. As I already discussed in the earlier post a repeated message in 'Primal Blueprint' was to keep carbs low to lose weight.

And yet at the end of the book Sisson says that science is clear, you have to have a calorie deficit to lose fat. So I ask, if you are in a calorie deficit, then is it necessary to keep carbs low? This is what I aim to find out for myself.

Anthony Colpo's book, 'The Fat Loss Bible' (FLB), rests on the premise that a calorie deficit is necessary to lose fat. One must consume fewer calories than one spends. There's no misunderstanding Colpo's message.

Although I feel there's a lot of estimation in the calculations that Colpo presents, I think they are a good guideline for determining what and how much to eat. What follows is my altered macronurient plan based on FLB. How Many Calories Should I Eat?

In FLB, daily energy expenditure (E) can be estimated by calculating resting metabolism (RM), then multiplied by a factor for physical activity (PA). The formula can be stated as. E = [(10 x 80) + (6.25 x 177.8) - (5 x 42) +5] x 1.55 = 2645 calories Given that my goal is to lose fat, then I should strive to eat less than 2645 calories per day. FLB suggests around 400-1000 calories deficit, depending on the desired amount of fat loss. A 600 calorie deficit seems reasonable for me and would put my daily calorie consumption at 2000 calories, similar to the amount of calories that I consumed on a low carb diet. How Much Protein Should I Eat? Protein is an essential macronutrient.

It helps grow and repair muscle as well as bone and organs. My daily requirement (P) of protein in grams can be determined by: P = lean body mass (Kg) x 2.2 Percent body fat (opposite of lean body mass) can be determined at home with calipers.

I ordered a pair of, but they haven't arrived yet. I had my percent body fat measured about 5 years ago. Based on my current body weight, I believe my percent body fat is around 18%, so my lean body mass is 82% and my daily requirement for protein is. How Much Carbohydrates Should I Eat? Carbohydrates are the immediate fuel needed for intense physical activities. The more active you are, the more carbohydrates you should consume. FLB suggests a bare minimum of 75 grams of carbohydrates for sedentary activity.

The purpose for this minimum is to avoid ketosis which occurs at carb consumption less than 50 grams. Ello Jinugiruva Neeru Song Free Download there. FLB says that ketosis impairs the uptake of branched chain amino acids (protein) from the bloodstream into muscle by suppressing insulin. Said another way, ketosis hinders the growth and repair of muscle tissue.

A sufficient amount of carbs should also be consumed to replenish glycogen stores in the muscles and liver for energy and maintain blood glucose. If there aren't sufficient carbs, then gluconeogenesis occurs, the process of breaking down muscles to convert protein to carbohydrates. FLB suggests more carbs for healthy, trained athletes as compared to folks who are dieting and attempting to lose weight. Since I fit into the latter category, I'll only cover those requirements. Carb consumption recommendations (C) are based on lean body mass in Kg.