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Macro Breakdown and Weight Loss Plan Question

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  • #16
    Originally posted by Supawood26 View Post
    And this is why trying to lose weight is frustrating.

    ChocoTaco - I read the Lyle McDonald post and I see what he is saying and why you made the recommendations you made. With regards to my physical state - I'm 6'4, roughly 245 lbs, probably 20% of greater bodyfat percentage. I'm probably looking at losing right around 30 lbs...I'm not so sure what my ideal weight would be until I get there. I have low cortisol and can post the test results if you think that would be helpful. Would you recommend a 500 cals deficit or greater? Also, if only 500, and knowing that I'm looking at a drop of 20-30 lbs, would you stick w/ the macro breakdown you initially posted? Thanks for taking the time to respond.
    30 lbs for someone that is 6'4" isn't a lot of weight. Given your weight and body fat percentage, there is very little chance you're Type 2 Diabetic or pre-diabetic I'm assuming. There is no reason to go very low carbohydrate - and for a guy of your size, 75g of carbohydrate is damn near ketosis.

    500 calories a day is a decent deficit. If you drop too much, you're going to compromise lean muscle mass. The slower your deficit, the more fat vs muscle you'll lose. Do you lift weights? Do you have heavy exercise days? If you do, I recommend cycling your calories - eating maintenance on days you lift or exercise heavy and cutting harder on days you don't. If you work out 3 days a week, cut cals by around 850 on days you rest and eat maintenance the days you don't. That'll help ensure you retain or even build muscle while losing fat, and it'll put you at the same deficit.

    Responding to Neckhammer's post, don't let him mislead you. There is no metabolic advantage to a ketogenic diet. It all comes down to the calorie deficit, and if you keep your protein level equivalent, it's not really going to matter what your fat/carbs breakdown comes from as long as you pick whole food sources that keep you full (don't go comparing steak and eggs to flour and sugar). Do not underestimate how stressful on your body a prolonged diet of meat and vegetables can be. Danny Roddy covers a lot of this in his "Your Gut From Hell" series.

    Your Gut From Hell, Or: Why The Evolutionary Model of Intestinal Health Is Goofy — The Danny Roddy Weblog
    Your Gut From Hell Part II: A Ray Peat Inspired Digestive Primer — The Danny Roddy Weblog

    If you're really brave, look at his "Becoming Stress Proof" series.

    The orthodox paleo view is ridiculous as it's a completely assumed diet, and it treats carbohydrate as optional and meat and vegetables as king. While it's true your body doesn't need to directly consume carbohydrate to survive, what's essential and what's optimal are two entirely different things. It doesn't address the major issue of excess cortisol and the insanely imbalanced ratio of calcium to phosphate in the Whole 30-style diet. Look around this forum for threads about hair loss and body chills. It's real.

    We may not know what the ideal diet is, but we do know that life generally evolved around the Equator where leaner game meats and fruits/tubers reigned. We also know that the majority of traditional civilizations still in existence today consume more carbohydrate than fat. There are very few low carbohydrate societies in comparison, and you probably didn't descend from those societies since the people didn't emigrate to cold climates where fatty game was common until very recently (comparatively).

    Just some food for thought. Ultimately, no one can tell you what to eat. You need to find out what you feel best on. But it's a reality that you may feel best eating more carbohydrate than you think. Just choose quality sources of starch and seasonal fruits.
    Last edited by ChocoTaco369; 11-14-2012, 10:01 PM.
    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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    • #17
      Thanks again for taking the time to respond - it's amazing how easy this stuff goes on for me now. My most difficult time is the weekend. I can eat perfectly but on the weekends, I fall off of the wagon hard!

      I do lift weight - I workout 3x per week and cycle through heavy weights and high rep/low weights as well. It's highly varied but is planned.

      I'll give those articles a look this afternoon when things slow down. I do feel better when I eat "primal" food and avoid gluten. What is your take on cottage cheese and greek yogurt?

      What are quality sources of starch you eat regularly?

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      • #18
        Most cottage cheese is pretty awful and contains a load of gums, preservatives and "modified food starch." Whatever that is. There are two brands I can find in most major grocers that are legitimate - Friendship brand 1% to 4% unflavored is all clean and only contains milk ingredients and salt (the 0% is not, avoid it). Daisy also makes 2% and 4% that only contains milk ingredients and salt.

        My personal favorite is Friendship brand 1% cottage cheese with no salt added (dark red container). Maybe you'll have other options in your location. Just check the labels.

        I'm okay with unflavored Greek yogurt. I buy Trader Joe's 0%. Some may frown at 0%, but I use it for essentially pure milk protein, not a fat source. Maybe you like full fat, maybe you like 2%. Technically, full fat will have the highest nutrient content since vitamins A & K are found in the fat so going low fat or fat free removes nutrients, and the added D is fat soluble, so it needs to be consumed along with a fat source to be absorbed. I won't eat flavored yogurt. If I want pineapple yogurt, I'll just add pineapple to my plain yogurt. If I want vanilla yogurt, I'll add vanilla. Flavored yogurts are bulked up with lots of cheap sugar.

        It's up to you how you react to dairy. I only seem to have issues with homogenized milk, so I eat cheese and yogurt often.

        My regular sources of starch are white potatoes, sweet potatoes, plantains and bananas. I eat a lot of fruit, though. I'm running through 3 lb bags of apples right now like crazy. I'm going through 6 lbs of honeycrisps a week. I can't describe to you how much I crave apples in the fall...and as soon as it gets warm it goes away. Funny how that works. I also make my own ice cream (cream, milk or coconut milk and 8-9 whole eggs) with coconut sugar, so I do eat quality sources of sugar (honey, maple syrup, coconut sugar). I'll eat white sugar if someone makes something with it in it, but I don't use it myself directly. It's empty calories, but it's "clean." Again, YMMV and if "clean sugar" makes you feel bad or you can't lose weight, you should cut it out. For me, it helps me recover after deadlifts and squats, but I use it more for medicinal purposes, ha. Someone that sits in an office all day and just walks or jogs for exercise should avoid it probably.
        Last edited by ChocoTaco369; 11-15-2012, 08:39 AM.
        Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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        • #19
          Thanks for the response - I'm sorry for the delay, I never got notice that anyone replied. I'll look at my store to see if they carry Daisy. I've never seen friendship.

          I'll have to look out for Trader Joe's - we have one in my town and it's on the opposite side of town (about 30 minutes away). I rarely head out that way so we'll see. I don't react to dairy - gluten is a different story.

          Thanks for the thoughts on the starches - I usually lump bananas and plantains into my "fruit" thinking...but maybe that's part of the problem with my thinking. I should expand my starch possibilities to fruit and view them as such. Here is what I typically eat in a day - would you mind critiquing? This is aiming for roughly 2200 cals:

          Breakfast (or post-workout when lifting weights in the morning)
          6 oz cooked protein (typically chicken, pork)
          200 cals from starch (lately been sweet potatoes)
          100 cals from fat (typically butter or bacon fat)
          veggies (usually cooked in the fat choice above)

          10:00
          200 cals from cottage cheese
          200 cals from greek yogurt
          100 cals from almond butter

          1:00
          200 cals from protein (chicken, pork, fish, sometimes beef)
          200 cals from starch (rice, potatoes)
          100 cals from fat (butter usually)
          salad (low-calorie dressing)

          5:30
          200 cals from cottage cheese or protein shake
          100 cals from starch (if workout day) or 100 cals from fat (if rest day)

          7:00
          200 cals from protein
          200 cals from starch (if workout day)
          50 cals from fat (if workout day)
          200 cals from fat (if rest day, no carbs)

          Thanks dude!

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          • #20
            Any thoughts?

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