escobar04 said:
Losing fat is basically calories in vs. calories out
This is absolutely 100% false.
Calories in vs calories out is a dogma that has been shoved down our throats for upwards of 60 years and is based on some really bad science. Look at any of the pre World War 2 studies on obesity, done by many german and austrian scientists and you'll see that they were on the right track.
Read Gary Taubes' "Good Calories Bad Calories" if you want all the science laid out for you; or his newest book "Why We Get Fat" which is a much more simplified version of the first book.
Fat storage and fat loss is dictated by hormones, and Insulin is the primary culprit. If we eat poorly, basically our genetics will malfunction and our bodies store fat no matter how much we eat or how little we eat.
Everyone is different and some of us are blessed with better genetics so we tend to remain lean even if we eat somewhat poorly. You need to figure out what you can eat and what you can't and then the calories don't matter.
Taubes' POV, and I tend to agree with him on this, is that we need to reverse the causality when we look at weight gain.
When a child is growing, they tend to consume way more calories to compensate. Meaning: The kid is eating because he's growing, not growing because he's eating. Same thing with myself, after a really heavy workout. I eat like a motherfvcker because my body is growing and needs the extra calories. I am not growing because I'm eating, I'm eating because I'm growing.
Then why is it that we assume if someone is fat that over eating is the cause? Why can't they be over eating due to a hormonal/genetic malfunction brought on by poor diet?
To put it another way; the fact that they are getting fat/fatter is leading them to need to consume more calories....They aren't getting fat because of those extra calories. The causality is reversed.
I reccomend his books, highly. They don't have an agenda or a bias. He simply states facts based on almost a decade's worth of research.
To the OP, Eat high fat and high protein at night if you find yourself really ravenous for food. Maybe some leafy greens for bulk.
Also, that's a heck of a lot of cardio, IMO. Cardio is way overrated.