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ROBERT Burtchell

Weight loss

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ROBERT Burtchell

Hey all, Im looking for some info on increasing my weight loss. I started at 315 a few years ago, and with weights, gym nutrition, and cardio dropped to roughly 170. After a few injuries I bounded back up to 220lbs. Now i'm roughly 180lbs and following gst. It feels like the energy expenditure is lower than it was with weights, and I cant seem to lose the last bit of fat around my back. I have followed a few different nutrition protocols(keto, backloading, IF, and such) that promised to hold the answer. I can't afford thrive, but would like some general idea of where I can look for more advice/knowledge.

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Jeff Serven

315 to 170!? Dude you are a beast! 

I'm here to help. Dial me in, what do you need? 

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Ryan Bailey

Amazing Robert! Looking forward to hearing more from you and Jeff.

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Mike Kelly

As someone who went from 315 to 180 you likely know more about weight loss than most people :)

My two cents are based on Josh Hillis's work and what he calls the "hard talk" - if you aren't losing weight you are eating too much!  How can you find new habits that will help you eat a bit less than you are now in a sustainable way?

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ROBERT Burtchell
6 hours ago, Jeff Serven said:

315 to 170!? Dude you are a beast! 

I'm here to help. Dial me in, what do you need? 

Thank you thank you. Basically, My aim is to finally get down to 170-173lbs. My weight really isnt the concern, but body fat is. I'm currently somewhere between 13-16% judging from those body type pics. 

 

As for nutrition, I'm currently following one of the many 16/8 variations. My calories are roughly 1700-21ish...10-12x goal bodyweight. Protein and carbs are roughly set at .8-1g per goal body weight and fat fills in the rest. The carb change is a huge deal for me. I have eaten different variations of keto over the last few years in order to get to where I am. I have red Gary taubes, Phinney and Volek's work, carb night, warrior diet, nate miyaki, Robb Wolf, Vince Giranda, Anabolic Diet, and precision nutrition for advice, but it is all so conflicting. I try to eat a primarily 2-3x a day, Protein and veggies being my main calories. I try to keep nuts down to 2/3s a serving.

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William Marler

315# to 170# is really impressive. And I agree with Mike Kelly ... you clearly have a lot of knowledge already. 

With regards to GST having lower energy expenditure than weights -- if you're strong from other training plans this is probably true. If you are following GB correctly and are not advancing a technique because you can't properly complete the integrated mobility element, then you are definitely not using as much energy on the strength elements as you're capable of/accustomed to putting out during a workout. This is ok; just reduce your overall calories a bit more, while maintaining sufficient protein that your body doesn't metabolize its own protein stores (aka: your muscles). 

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ROBERT Burtchell
7 hours ago, William Marler said:

315# to 170# is really impressive. And I agree with Mike Kelly ... you clearly have a lot of knowledge already. 

A resource you didn't mention is Andy Morgan, rippedbody.jp. He advocates calorie counting & macro tracking (which it sounds like you're already pretty good at), but instead of setting targets for protein and carbs & filling the rest with fat, he sets targets for protein & fat and fills the rest with carbs. Could be worth experimenting with (I got to ~13%bf this way). 

With regards to GST having lower energy expenditure than weights -- if you're strong from other training plans this is probably true. If you are following GB correctly and are not advancing a technique because you can't properly complete the integrated mobility element, then you are definitely not using as much energy on the strength elements as you're capable of/accustomed to putting out during a workout. This is ok; just reduce your overall calories a bit more, while maintaining sufficient protein that your body doesn't metabolize its own protein stores (aka: your muscles). 

Thank you for that feedback! Nate Miyaki talks about doing the same for carb... I'm still just a bit of a "carbaphobe" from my big kid days. I understand it's not as simple as I eat 170-250g and get fat again over night, but the psychological aspect gets me.

 

as for the training, I have to admit on some of the strength elements I don't push myself as hard as I should, but that's mostly the SLS/Se3 I'm on... Mobility is my forte. I have always loved yoga and the mobility has been a breeze until SPL/Se1 haha.

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Jeff Serven

Robert,

I sent you a PM. 

 

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William Marler
2 hours ago, ROBERT Burtchell said:

Mobility is my forte. I have always loved yoga and the mobility has been a breeze until SPL/Se1 haha.

Well then I'm totally wrong. Take your time ... the GST will very rapidly become quite demanding. 

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ROBERT Burtchell
2 hours ago, Jeff Serven said:

Robert,

I sent you a PM. 

 

I don't have anything in my inbox =(

 

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Jeff Serven

How about now? 

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Frankincensed

I'd agree the OP can probably teach us about weight loss. I've gone down from about 195 to 165 over 5 years. There of course was some lean body loss but it wasn't mostly functional muscle (it seems).  A little fat roll on the back is normal and won't affect your GST performance much as it's near your center of gravity.  If you don't like the appearance (because of the eyes in back of your head) and feel that you need more intensity,adding a 15-20 minutes of cardio a few times per week could lose a pound of fat over maybe 6-8 weeks.  This used to be recommended as it's used by several Gymnastic teams - though not for fat-loss specifically.

However it's not possible to exactly target the location of the fat loss. It may be partially interstitial or intramuscular loss. Your hormonal milieu may have changed and your body may be storing fat there now despite your intentions.  If a few months of standard approach doesn't address it you may need a more serious protocol, and there are specialists around for that.

It's always beneficial to engage in healthy eating habits as well perhaps especially if restricting calories since there is less room for error.and doing so can reduce cravings.

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John Barnes 228110

What about weight loss nutrients like l-carnitine? Along with a good diet plan they can help in fat loss. I've tried several Myprotein products like L-Carnitine, Green tea extract capsules and CLA and I can say that they can really boost your diet and fat burning. The Myproteindiscountcodes.co.uk is my favourite for discount codes. All Myprotein offers are published upon they are available.

Edited by John Barnes 228110

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Ian Macleod

Love the change that you were able to make. I personally dropped from a high of 240 to Low of 165 for a bodybuilding competition. Now at a much better 198lbs 10.5%BF. I am looking to drop to 185Lbs 7%BF in the next 8 weeks. (Staying as close to 100% Fat Loss as possible)

So, the focus is on Fat loss. Not "weight" loss.

Things that I am keeping in mind over this period are "enough" protein intake to maintain/slightly increase lean muscle. Total carb intake Vs Net Carb intake. Carb intake timing. 

Training volume (per week I am doing sessions of 1-2 yoga, 4 F1, 2 HS1, 2-3 bouldering, 2 strength weight training, 3-4 Hiit, 1-2 Mobility for a total of 12 -18 about 1 Hour each) I understand for most people this kind of volume is not possible or difficult with work/life schedules.

Focus of Training (Strength, mobility, and conditioning) 

I would recommend on gaining greater Strength and Mobility in whatever exercises you decide to do and more importantly have your diet be on point for your body's needs. For the GST workouts, you can make every movement more difficult by increasing the time under tension and increasing the level of neuromuscular connection through out the movement. Focus, refocus and focus harder. 

Looking forward to seeing how you progress

Regards,

Ian

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Jeff Serven

Good stuff Ian. 

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Selma Bennett

175? Its quite appreciable. You have reduced a lot.

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Connie Martinez

Weight loss is a common concern for majority of the people. I too have the same concern. To shed my body weight and fats, my friend advised me to take a detox tea. Also, take carry regular exercises. I am sure you will get benefit.

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Everett Carroll

I recommend avoiding detox/weight loss teas. They can have some unpleasant side-effects and reduce energy levels for exercise. Good eating habits and regular exercise should be your staples. 

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William Marler
22 minutes ago, Everett Carroll said:

I recommend avoiding detox/weight loss teas. They can have some unpleasant side-effects 

Not to mention the whole concept of "detox" is BS. 

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Mats Trane

Skipping carbs for breakfast (but dont skip carbs for the rest of the day!) helped me.

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Winter Phoenix

If your diet is filled with nutritious whole foods then there is no need to detox. 

Most of these products are simply trying to sell you something based on the latest nutritional marketing catchphrase.

Simplicity is the key to creating good nutritional habits. Eat a good variety of fruit and vegetables a healthy protein source and some form of complex carbohydrates for energy. 

if you are trying to lose weight then you need to consume fewer calories than your daily requirements. That is you need to be in a relative calorie deficit. There are all sorts of equations that you can find on-line that you can use to figure these things out. I find the simplest way for me to know if I am in this state is based on my hunger levels. A tolerable state of hunger will usually indicate to me that I am in this state. 

Like everything with training and nutrition, there are no short cuts and no tricks. Keep it simple and be consistent this is the recipe for long-term sustainable success.

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ROBERT Burtchell

Thank you everyone for your feedback over the last year or so. My apologies for ignoring my own post. My daughter was born around that time and I completely fell off the grid.

 

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