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  • #31
    Originally posted by KiteKasia View Post
    This is great stuff Neckhammer! Thanks for help!
    I would call myself rather slim, but I do want to loose more body fat and achieve more athletic look. I don't want to bulk up, but I would love a nice girly six-pack and more muscle definition, less fat.
    But I though that on workout days there should be more carbs, on rest days more protein - true?
    Well carbs are taken up much better post work out due to increased insulin sensitivity. Well kind of... technically its Glut4 activity, but it all boils down to the same thing. So if you want to get glucose into the muscle cells quickly so that you may exercise again very soon then you would carb load after a heavy workout. If you have more time between exercise bouts (like I have 48-72hrs) then your normal daily intake will suffice to refill glycogen stores at an albeit slower rate.

    Protein really should be kept up on both rest and work days, but you can manipulate carbs for a more favorable response by keeping them low on rest days and eating more on work days if you like. Lots of times you just gotta play with that aspect of things and find what works best for your own circumstance.

    Just for an example from my own experience.... I eat at a sushi buffet once a week, but always after a workout. Most the rest of the week I don't bother much with starchy carbs and usually only eat a couple pieces of fruit. This works well for me. I'm male round 15% bf (5' 9" and 162lbs) and not looking to lose weight though, just adding a bit more strength....but, as I've been exercising my whole life it comes slowly these days.
    Last edited by Neckhammer; 08-23-2013, 10:10 AM.

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    • #32
      I dont understand it!! NO sugar passes my lips and my calorie count is around 2000 max per day.
      Im 51, female, 5ft 4" and weight 146lbs.
      For perspective, I'm 5'6, 174 and eat about 1800 calories a day and workout hard 5 days a week.

      You very well may just be eating too high of a calorie count for your age and size.

      http://maggiesfeast.wordpress.com/
      Check out my blog. Hope to share lots of great recipes and ideas!

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      • #33
        Originally posted by KiteKasia View Post
        Not intended as a rude question but what's your weight at the moment? And hight? And activity level... Lol.
        Just trying to compare myself to other females, boys are so different! ;-)
        I'm 5'4" and weigh 137 pounds. My exercise consists of rotating upper body exercises (bench press, pullup/chinup type, handstand, parallettes) for no more than 15 minutes on any day, and long walks while the weather holds. Sometimes very long walks. In a few minutes I'm going out for an 18 mile hike in the woods.

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        • #34
          Originally posted by not on the rug View Post
          sound like you need to eat some actual food.

          threads like this upset me bc they show how this forum screws with people's heads.
          ditch the bulletproof coffee and eat some breakfast.
          I started the bulletproof coffee because so many people raved about it, saying what an excellent start to the day it was!
          Different forums / different people etc. all come up with different 'rules'.
          "Eat dairy / avoid dairy, eat more fat / eat less fat, more carbs, less carbs" and so on and so on.

          Im just totally confused now and think in general I'll try to cut back on calories and see how that goes.
          Thanks to all that answered my initial question.
          I'm not a complete idiot! There's parts missing!!

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          • #35
            Originally posted by Rattybag View Post
            I started the bulletproof coffee because so many people raved about it, saying what an excellent start to the day it was!
            Different forums / different people etc. all come up with different 'rules'.
            "Eat dairy / avoid dairy, eat more fat / eat less fat, more carbs, less carbs" and so on and so on.

            Im just totally confused now and think in general I'll try to cut back on calories and see how that goes.
            Thanks to all that answered my initial question.
            have you read the book? if you are interested in a "primal" diet, then mark's book is the best place to start.

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            • #36
              Originally posted by not on the rug View Post
              have you read the book? if you are interested in a "primal" diet, then mark's book is the best place to start.
              Yup - all of em!
              I'm not a complete idiot! There's parts missing!!

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              • #37
                Hi Rattybag, I think your diet and macros are perfect. Maybe too much protein for 0.7g protein / kg lean mass,desirable for weight loss. I eat starches only occasionally because of higher glycemic load index, not the best way to get real nutrition. It is confusing but true that different nutrition trackers give different results, but they do. So maybe try 3 (paleotrack.com is free and easy to use).

                For me (5'8.5", 135 lbs, female) 1300 cals is maintenance unless I exercise much more. So do try cutting your calories down. Neckhammer's advice on this is always good.
                "When the search for truth is confused with political advocacy, the pursuit of knowledge is reduced to the quest for power." - Alston Chase

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                • #38
                  Originally posted by Rattybag View Post
                  Yup - all of em!
                  like i said earlier, i'd ditch the coffee, balance the macros a bit more, and lower the calories overall. more actual foods and less fat for the sake of eating fat. eggs and veggies for breakfast. meat and veggies for lunch. meat, veggies and carbs for dinner. snacking not needed.

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                  • #39
                    Way too much fat. If I were trying to lose weight I'd keep fat <35% calories. You can't burn fat until you've exhausted dietary fat since fat is generally immediately stored upon ingestion. That's a lot of fat you have to burn daily.

                    2000 calories is a lot of calories for a 5'4" 51 year old female. I am a 27 year old 5'7" male that lifts heavy 4 times a week. 2000 calories would be my target for weight loss. 1400 kcal is a more realistic number for you.

                    Lift heavy, cycle carbohydrate. It's important to keep carbohydrate intake up to maintain thyroid function as carbohydrate is more advantageous to weight loss than fat.
                    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                    • #40
                      Originally posted by Allenete View Post
                      I wouldn't be cutting any fat. Fat doesn't make you fat.
                      Fat is almost always what makes you fat. Your body lacks a mechanism to store alcohol as fat. It is virtually impossible to store protein as fat because the amount you'd have to eat is more than any human can eat in a sitting. Carbohydrate is very rarely stored as fat and is almost always partitioned to glycogen. De novo lipogenesis in significant quantities would require something like 700+g eaten every day for several days on end for a male to store it as fat...females would have to do probably 400+g. Glycogen stores and thyroid function swell incredibly during intense carbohydrate overfeeding, so you have to eat at extreme levels to get fat. I used to eat 1,100g of carbs in a day every Friday to refeed and it would result in massive glycogen swelling, a huge body heat increase and fat loss over the next few days. Dietary fat is almost always stored as fat, though. I'd have to keep fat <40g for the entire day. Lots of "pie" with crust made out of potato starch, nonfat yogurt and applesauce...

                      Your body stores macros as...what they are...

                      Protein -> Structure
                      Carbohydrate -> Glycogen
                      Fat -> Fat

                      It is a lot of effort for your body to do anything otherwise. Carbs don't make you fat - all the fat you eat along with the carbs makes you fat.
                      Last edited by ChocoTaco369; 08-23-2013, 11:09 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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                      • #41
                        Originally posted by ChocoTaco369 View Post
                        Way too much fat. If I were trying to lose weight I'd keep fat <35% calories. You can't burn fat until you've exhausted dietary fat since fat is generally immediately stored upon ingestion. That's a lot of fat you have to burn daily.
                        .
                        I'm newer, but I tend to agree. It sounded like alot of fat. Curious ChocoTaco...but if you're at less than 35% fat, what are your percentages for protein and carbs? Just trying to guage if I'm roughly in the right area....

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                        • #42
                          Oh brother. If she ate a stick of butter a day and nothing else, she'd lose weight. When everyone is done trying to find the magic solution to effortless weight loss, the successful ones generally figure out that eating fewer calories than one needs to maintain is the key.

                          Low carb may make it easier because it decreases appetite for many people.
                          Lower fat may work because fat is so calorie dense that you can eat more filling bulky foods and so feel sated.

                          But at the end of the day, you have to eat fewer calories than you need to maintain. Sadly, there is just no magic.
                          "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

                          B*tch-lite

                          Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

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                          • #43
                            Originally posted by FrenchFry View Post
                            Hello, maybe the BP coffee is not a good idea. Can you make it without fat and rely on your fat stores instead ? And then, in the evening, instead of broccoli and nuts, add potatoes and enjoy a couple of fruits ?
                            Maybe lunch isn't a good idea. When I have bulletproof coffee in the morning I have no interest in lunch and could easily forget to have dinner, though I don't. Have a cup of yerba mate for lunch if you get false hunger pangs. I find that I switch over seamlessly from the butter and MCT to body fat. Let the ketosis run off body fat for a while before dousing it with food.

                            Sent from my Nexus 4 using Marks Daily Apple Forum mobile app

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                            • #44
                              Originally posted by Markbt View Post
                              Maybe lunch isn't a good idea. When I have bulletproof coffee in the morning I have no interest in lunch and could easily forget to have dinner, though I don't. Have a cup of yerba mate for lunch if you get false hunger pangs. I find that I switch over seamlessly from the butter and MCT to body fat. Let the ketosis run off body fat for a while before dousing it with food.
                              I personally like to actually eat food instead of drinking fat. So, if you like to eat, don't follow this advice.

                              Like Joanie mentioned above, eat less than your maintenance and you lose weight. It's very easy to overconsume fat, especially in liquid form, so if that's pushing the OP over the edge, it needs to go.
                              My nutrition/fitness/critical thinking blog:

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                              • #45
                                Originally posted by little12 View Post
                                I'm newer, but I tend to agree. It sounded like alot of fat. Curious ChocoTaco...but if you're at less than 35% fat, what are your percentages for protein and carbs? Just trying to guage if I'm roughly in the right area....
                                I don't track my calories anymore, but a rough estimate is around 30% fat/35-40% protein/30-35% carbs. I eat roughly even calorically with an emphasis on protein at every meal.
                                Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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