Will i get fat?

[Talarone]

I started JUDD this week and before I've been eating 1800 - 2000 calories per day...before i was on a 20 hour IF protocol for around 5 or so months... as a 5'9 male 18 years old at 151 pounds...i re-did my calculations and it says i should be eating 2700 on updays, 545 on down days........

My restriction was 20% weight loss mode, i work out 5 times per week, heavy lifting...and I'm worried going up to 2700 will make me fat again...anything i should do? Should i continue eating at 1800 - 2000 and just making my DD's 700 or something?

Thanks guys, i love this UD / DD thing, easier than the 36 hour fasts every 3 days!

[Whitlin']

Hi, Talerone. What exercise level did you plug in to the calculator? As long as you are happy with that and think it is accurate for you, I think you'll be fine with those numbers. Just be honest about how much activity/exercise there will be, because a man doing heavy weights needs calories. I can't imagine that you will gain weight on JUDDD, but remember, after a few weeks you can reassess as most people do and if you want to tweak your numbers you can always do it then. No amount of calories is set in stone. Welcome.

[cactusrose63]

With your UD at 2700 and DD at 700 you would average 1700 cals per day, so even less than you eating 1800-2000 per day, so I wouldn't think you would get fat/gain weight.

To me, 151 for your height seems pretty trim already. Are you sure you want to eat less if you are lifting heavy 5 X week? Seems counterproductive to me, but I don't lift like that...just from what I have read it sounds like too little calories will not serve you well if you are looking to gain muscle. I guess it depends on what your goals are. Best to you and we look forward to what you learn as you go...and tweak as needed.

[Talarone]

Originally Posted by Whitlin'

Hi, Talerone. What exercise level did you plug in to the calculator? As long as you are happy with that and think it is accurate for you, I think you'll be fine with those numbers. Just be honest about how much activity/exercise there will be, because a man doing heavy weights needs calories. I can't imagine that you will gain weight on JUDDD, but remember, after a few weeks you can reassess as most people do and if you want to tweak your numbers you can always do it then. No amount of calories is set in stone. Welcome.

Thanks! And i do a weight i can do 6-8 times, last set to failure then i run for about 20-30 mins, medium to high intensity, i also walk 2 miles to school and 2 miles home, sometimes i get a ride, and i go home exausted....eat LC for the most part but only have around 1800 - 1900 calories, recently i've bumped it up to around 2000 but thats it, on my down days i have 300 - 500 calories, i'm 17% body fat now...want to drop below 10, then slowly raise my calories to maintenance or 300 above to build muscle with minimal fat gain.

I'm 151, and I'm still around 17% body fat....heres a picture if you're curious. http://sphotos-a.xx.fbcdn.net/hphoto...16419874_n.jpg maybe i'm around 16% though...

Thanks again!!!

[Carly]

I don't have any suggestions other than follow the calculator for a few weeks and then see. Is 10% body fat healthy. I am pretty sure that I have read that under 18% you may be putting your health in danger

[2BoysMom]

I'm curious as well - why is your percentage goal so low? Not judging, just curious as to your objective, as that is particularly low...

[Talarone]

Originally Posted by 2BoysMom

I'm curious as well - why is your percentage goal so low? Not judging, just curious as to your objective, as that is particularly low...

Want to be "shredded" and then want to gain muscle mass.

[Carly]

Have you used the BMI calculator in the tools section of LCF? Check it out.

[Talarone]

Originally Posted by Carly

Have you used the BMI calculator in the tools section of LCF? Check it out.

It's 22, need to get it below 20, but i think I'm around 17% maybe...i don't think im above 20

Maybe i can just keep my DD at 700, UD 2200? I don't know....

[Librarygirl]

From what I've read, the average body fat for a man (not overweight) up to age 30 is 9-15%, and athletes will be lower.

[Talarone]

Originally Posted by Librarygirl

From what I've read, the average body fat for a man (not overweight) up to age 30 is 9-15%, and athletes will be lower.

yeah, i mean look at the picture ive provided...still got a few months...just wish i knew how many calories i can eat so i don't lose muscle :/ i think im ok though...maybe.

[Librarygirl]

You look fine. Working out with weights is only going to make you look better. I think the calorie analysis for you is perfect. Just go with it and stop worrying...you're going to look fantastic!

[Talarone]

Originally Posted by Librarygirl

You look fine. Working out with weights is only going to make you look better. I think the calorie analysis for you is perfect. Just go with it and stop worrying...you're going to look fantastic!

MY calories? Or the 2700? Also, thanks for saying i look fine....i don't think so though xD

[stargazer]

I'd say work on building fitness and muscle rather than losing weight.

The Leangains site is a mecca for intermittent fasters and body builders. Lots of good advice there about getting "shredded".

[gotsomeold]

I encourage you to try eating the 2700 cals on UDs. As Barb says, that averages out to a (DD + UD) / 2 low to very low cal intake (especially for a male who is exercising very vigorously).

In fact, 400 (avg DD) + 2700 (avg UD) = 3100. 3100 / 2 = 1550. Frankly, at your exercise level, age, and sex that may be way too low to support health.

700 + 2700 = 3400/2 = 1700. Frankly that sounds healthier, more protective of muscle. And, even eating at that rate, I would be willing to bet you will see weight loss.

There is more to JUDDD than just calories. For most of us, over the first two to eight weeks, sirtuin proteins do build up in our systems. They are invoked on DD and, to maintain health, need to be turned off by eating sufficient cals on UDs. Those little sirts are fat eaters and muscle protectors. Treat them right, turn them on and off and you will be amazed.

I am fem, almost 60, post-menopausal, no planned exercise routine. And after a few months of JUDDD I have more defined, strong, and streamlined muscles than I did on LC or the SAD (with a light exercise routine).

Since you are comfortable with near-fasting, I encourage you to eat about 500/2700 for a few weeks. With those exercise levels, you might even have to eat - can you believe I am saying this? - more on UD in order to turn off sirt production. Try that, get the sirts going in your body. Then you can try tuning DD and UD cals.

But I bet you, like ever so many of us, are going to be stunned at how high UD can go once DDs are doing their sirtuin thing.

WELCOME to an counter-intuitive but amazing WOE!!!!!!

[Talarone]

Originally Posted by gotsomeold

I encourage you to try eating the 2700 cals on UDs. As Barb says, that averages out to a (DD + UD) / 2 low to very low cal intake (especially for a male who is exercising very vigorously).

In fact, 400 (avg DD) + 2700 (avg UD) = 3100. 3100 / 2 = 1550. Frankly, at your exercise level, age, and sex that may be way too low to support health.

700 + 2700 = 3400/2 = 1700. Frankly that sounds healthier, more protective of muscle. And, even eating at that rate, I would be willing to bet you will see weight loss.

There is more to JUDDD than just calories. For most of us, over the first two to eight weeks, sirtuin proteins do build up in our systems. They are invoked on DD and, to maintain health, need to be turned off by eating sufficient cals on UDs. Those little sirts are fat eaters and muscle protectors. Treat them right, turn them on and off and you will be amazed.

I am fem, almost 60, post-menopausal, no planned exercise routine. And after a few months of JUDDD I have more defined, strong, and streamlined muscles than I did on LC or the SAD (with a light exercise routine).

Since you are comfortable with near-fasting, I encourage you to eat about 500/2700 for a few weeks. With those exercise levels, you might even have to eat - can you believe I am saying this? - more on UD in order to turn off sirt production. Try that, get the sirts going in your body. Then you can try tuning DD and UD cals.

But I bet you, like ever so many of us, are going to be stunned at how high UD can go once DDs are doing their sirtuin thing.

WELCOME to an counter-intuitive but amazing WOE!!!!!!

Thank you very much! I will not be afraid to eat a little bit more, actually, i won't keep too much of a watch on my caloric intake...ill get an idea so i don't go over, and ill make sure i get proper protein and fat intake...but im going to see what upping the carbs does xD

[cactusrose63]

I second the Leangains method if you are looking to gain muscle. Do a google search and it will pop right up. Martin Berkham runs the sight and he is WEALTH of information for gaining strength while still eating properly and he does intermittent fasting also. This concept can be incorporated into JUDDD easily. The sight also talks about types of calories (macros) to eat for best muscle gain, training fasted, and ideas for weight/workout routines. I think with JUDDD you will gain even more benefits on your way to meeting your goals. Looking forward to updates!!

[Kissa]

Barb is right. Berkham would be a great help to you. JUDDD works with most plans. You are looking great by the way.