+ 3 current diet needs tweaking
Ok so I'm 32 5'8" and weigh 213 now I've lost 60 lbs low carbing in the last year and I'm currently tly on doctor ordered trt. I recently changed my diet adding complex carbs. I've always ate alot of protein but here is my current diet and need suggestions on what I need to add or take away. My goal is to continue to lower bf% (not sure what it is but it's still high) while trying to build muscle at the same time if possible.
5 am - 50g protein shake with 3/4 cup of raw oats mixed in.
7:30am - 5 eggs scrambled with cheese and no butter.
11:30am - good size portion of lean protein (fish, chicken, turkey, etc) and a sweet potatoe with cheese.
2pm - snack consisting of peanuts or almonds or lean protein
5pm - big portion of lean protein
Gym after that with upper body or lower strength training and cardio on lower body days.
50g protein shake after gym close to bed time with a mix of different release time proteins.
So far I am getting stronger faster than I was while low carbing but I know people in this forum can give me suggestions to optimize my diet. My diet is stuck on low carbing from doing it so long. That's why I'm just adding carbs to what worked in the past. All Help would be appreciated.
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300 SavageWhen you get real serious, dinner isn't food anymore; it's twenty ounces of protein, ten ounces of carbohydrates, salt-free, fat-free, sugar-free fuel.
Trump4PrezMany may disagree but if you want to lose the most fat at the quickest rate with no muscle loss. Eat at least a 100grams of fat a day and at least a 1 gram of protein per lean lb of body weight. Try to eat good fat and very low carbs. The fat melts off and your cholesterol drops a ton.
I agree with the protein intake but can you please refer to the literature which shows your claim of fat intake?
Regardless of the statement, some might get away with a higher fat intake some with lower. First off and foremost it depends on where you feel most comfortable at. Which eating at least 100gr. of fat is hard to commit to because you feel better and more satisfied with carbs, there's absolutely no point in doing so because it's nothing you could sustain for long time. We want to find a diet and nutrition approach which is easy to stick too. Any diet is worth shit if you can't stick too it.
Next, if you want to get the most out of your diet and you're flexible with your macros, you need to take insulin sensitivity/resistance into account. When you're a fat fuck and older, chances are you'll get better results with a lower carb intake. On the other hand, when you're pretty lean and highly active trainee, sticking to lower carbs will probably cause sluggishness, lethargy and that the performance suffers.
Nothing is set in stone and everyone needs to find what works best for them but your chosen words are not appropriate.
And please, really show me the literature. Keen on that.
Trump4PrezThis actually is not true. When you eat alot of fat you burn much more fat and once you stop sugar and ALL grains your energy is through the roof. Long distance runners are now doing this as well and doing it effortlessly. Research a guy named Vinnie Tortorich. This guy beat cancer and has changed many lives. Listen to his podcasts and you will be a believer.
Holy shit, I can't believe someone like you is actually on this board. There are people out there, who felt for every single fucking fad in the last decades.
You eat a lot of fat and you burn much more fat once you stop eat sugar...well, I take it to the more extreme end. It's the same shit people believe with ketogenic diets. "I can get away with eating as much fat as I want and still lose weight"
NO YOU CAN'T. I only say "Laws of Thermodynamics". Why do people think they could? Do they really think by eating as much fat as they want (lets say 400gr./day) that they still lose fat?! I can tell you, they get what they deserve and get massively fat.
Let me quickly finish my Ben & Jerrys...
No, this is not the main reason. My roomie is a professional runner and distance runners only do it, because while they're doing such long activities, they always train to get into some kind of ketogenic state. Glycogen will be depleted at some point and they need to be prepared/trained for the state where the body needs to run on different fuel the glycogen.
That being said and even though I told you why they train that way, do this community look like a long distance runners community to you?!
I don't give a shit about this guy. Many people "changed" the lives of others but is it always the right approach how they do it? They are a lot of charlatans in the fitness industry with claiming all kind of bullshit and spreading misinformation. The people who has it most deserved getting followers, are often the ones with the least amount. Why?! Because they share and spread the real information, which comes down to the basic literature and which most often simply doesn't sound sexy. BUT, they nearly always come with evidence or studies to back their assumption.
By the way, I am still waiting for the literature which shows what you're claiming. By literature, I mean studies.
Man, this is real hard and it makes me pretty angry, because so many people out there get their information by the wrong people and hold on to it as if it is their religious believe.
Don't fall for the fads for fucking shit
dropdzzI was wondering why you come across as arrogant as you do?I can tell you have a moderate grasp of diet knowledge but your Ben and jerrys comment threw me a bit.You do realize that ice cream make one fat because of the sugar content.Also why would continue to ask for literature while providing none yourself?You also seem to disparage ketogenic diets but all body builders use them and they are the fastest way to shed pounds.Now I do agree you are correct that you can't eat as many calories as you want but you seem to be saying there is no literature to support ketogenic fat burning,and that is certainly a falicy!
No, sugar itself is not the reason why you get fat, it's the total amount of calories in vs. calories out which will determine if you'll lose or gain weight.
Another important distinction to make about sugar is that all carbohydrates are broken down into simple carbohydrates. A complex carbohydrate (your lower GI varieties) all end up being broken down into your simple carbohydrate/sugar. So your whole grain bread eventually gets broken down into the subunits that make up the “evil” sugars – and necessarily so – that’s the only way it can get into your muscles to provide energy for movement. I think this gets lost on a lot of people as sugar is vilified and complex carbs are seen as fine by most compared to sugar. When you take a closer look into the chemical breakdown, you end up seeing it all ends up the same in the end…or is it? That leads us into the bad part of sugar.
No and no.
Of course, happy to share them with you. Look up the following studies. I need to mention, this is only a handful and I could provide even more. Further it must be said, that most studies favoring ketogenic or lowcarb diets are not well balanced or matched. Meaning that often the lowcarb group had a signifcantly higher protein intake. The thermic effect of protein is about 20-30%, with a higher protein intake would lead to a higher realistic deficit.
The other point to keep in mind is that the subjects were all overweight or obese. Thus, results cannot necessarily be generalized to a healthy, non-overweight population. Now I’d point out that those who are lean tend to be more insulin-sensitive compared to the overweight/obese, and therefore low-carb diet would seemingly have less utility for these individuals. This would be particularly true of those who are serious exercisers, as both aerobic exercise and resistance training enhance insulin sensitivity. Still, the relevance of findings to lean or athletic populations remains questionable.
The bottom line is that as long as you’re aware of your macronutrient targets for the day, go ahead and sludge that peanut butter into your oatmeal if your little heart desires it. Leave the neurotic eating behaviors for those with a lot of faith in fairy tales.
The research currently weighs in the favour of low-carb and low-fat diets being equally effective for weight loss; once calories, protein, diet duration and adherence are matched
That all being said, low carb diets have it's place and for they might be beneficial for some individuals, ie. when looking at age/gender/weight/etc.
But saying it's more effective is simply a wrong statement.
Briefel RR, Johnson CL. Secular trends in dietary intake in the United States. Annu Rev Nutr. 2004;24:401-31
Golay A, et al. Similar weight loss with low-energy food combining or balanced diets. Int J Obes Relat Metab Disord. 2000 Apr;24(4):492-6.
Noakes M, et al. Comparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate/low saturated fat diets on body composition and cardiovascular risk. Nutr Metab (Lond). 2006 Jan 11;3:7.
Johnstone CS, et al. Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. Am J Clin Nutr. 2006 May;83(5):1055-61.
Naude CE, Schoonees A, Senekal M, Young T, Garner P, Volmink J. Low Carbohydrate versus Isoenergetic Balanced Diets for Reducing Weight and Cardiovascular Risk: A Systematic Review and Meta-Analysis. PLoS One. 2014 Jul 9;9(7):e100652
Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, Sears B. Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets. Am J Clin Nutr. 2006 May;83(5):1055-61
Soenen S, Bonomi AG, Lemmens SG, Scholte J, Thijssen MA, van Berkum F, Westerterp-Plantenga MS. Relatively high-protein or ‘low-carb’ energy-restricted diets for body weight loss and body weight maintenance? Physiol Behav. 2012 Oct 10;107(3):374-80
JJAMA. 2003 Apr 9;289(14):1837-50.
Efficacy and safety of low-carbohydrate diets: a systematic review.
Bravata DM1, Sanders L, Huang J, Krumholz HM, Olkin I, Gardner CD, Bravata DM.
Also interesting
http://annals.org/article.aspx?articleid=745937
dropdzzThank you for responding but most of the literature you have presented is either very old or has since been proven to be wrong,especially the journal of American medical association.Those guys have been making diabetic patients for their members for years.You are correct in that all food is broken down to glucose for the body to use.However the important thing is the speed it inters the blood stream.The more simple sugars the more the insulin response.The more insulin the more storage.Funny how Rheo Blair's old protien formula didn't cause the body builders of old to get fat,when it was basically Ben and jerrys ice cream without the sugar.The basic formula was milk powder and heavy cream and half and half.Arnold used it to get shredded over and over.I do agree with your basic premise that over eating will make you fat no matter what the macro micro content.I also agree that one can eat a lot more carbs if physically fit.You also make a valid point about ketogenic diets being more beneficial for the morbidly obese.This may be why I'm a fan,I was and now I am not.Ive lost 160 lbs and kept it off for two years so far.I was under a dr care and practiced a cyclical ketogenic diet.It worked wonders and all my bloods got much better when I got off the oatmeal cereal and other so called slow carbs.I get all of my carbs now from beans and greens,but still eat very few daily.
"All body builders use ketogenic diets"
"No and no"
Say that in the mirror,and you may find someone who believes you!
Thank yall. I'm going to spend this week tracking my food and will get a scale for. Weighing my food will remind me of my childhood when my mom had me on weight watchers lol
Trump4PrezListen to Pericu he is the only voice for weight loss. He is the master and loves to hear people agree with him. I can show you literature that says God is real but that don't make it true. Pericu = FITNESS ROYALTY
In the beginning you might get away with the "Handsize" rules, but I use it only with clients new to the whole nutrition thing and people who have absolutely no idea whatsoever.
Start tracking macros, weigh things (especially the leaner you get, the more accurate you need to be) because you can easily go overboard if you're not really good at eyeballing things.
Buy a scale and start weighing your food. A big portion? That's not exactly a quantifiable amount. Doing that one thing helped me out a lot.
Grab some body fat calipers, either on line, or from a nutrition store...congrats on your weight reduction.
You have to figure out what your TDEE is so you have a starting point to work from. You also have to start logging what you eat so you know your macros and calories. Eating a good size portion of lean meat and sweet potatoe isn't going to cut it. How many grams of protein, carbs and calories are in that portion of meat and sweet potatoe. Weigh it out and record it for every meal. check this out in the mean time.
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/your-fi...