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body fat are my maths correct?
Gary Maher posted a topic in NutritionI am currently trying to put on lean weight. i have tanata bathroom scales, i know they are not accurate but are supposed to be a good tool for monitering gains and losses in body fat. so my weight 8 weeks ago :178 at 12% body fat and my weight now :182 at 15% body fat my math :was 178/100 * 12% =21.36 pounds of fat :now 182/100 * 15% =27.3 pounds of body fat WTF? please help the thick guy over here its destroying my motivation
Super foods & Yellow split dal Mung beans for Vegetarians
Tom Bol posted a topic in NutritionI've been reading about the wonders of Kefir, Liver and buckwheat. I'm currently working in Poland and wonderfully for me every shop pretty much stacks Kefir, so I've been drinking it all the time, buckwheat is also common place and is often served in restaurants. Liver, buckwheat with fried onions is also on most menus! And on the side you can order a glass of kefir! Seems like heaven. There is one food that I believe has been completely omitted on this forum and one that is particularly good for vegetarians and that is Mung beans, particularly Yellow Split Mung Beans / Mung / Moong dal (so not the green one). The problem with most beans is farting and poor digestion, the yellow split beans are the only beans that produce no gas whatsoever and are very easily digested. They have a high protein content around 23% as well as a high carb content at 50+% and trace fat content. The great thing is the mung bean can be easily cooked and then mashed up so it becomes just like mash potato, or you can just cook some potatoes with it and mash it up together! Just thought I'd put it out there, only trouble for me is it's nearly impossible to find it in Poland (without an unacceptable price tag!), in the UK it's found quite cheaply in pretty much every Asian/Oriental supermarket.
Dieting for fat loss without muscle & energy loss. Noob help
Tom Bol posted a topic in NutritionHello everyone, I have read some excellent posts and threads on this forum but there is just so much information to get your head around, How does one generally go about creating a diet plan for fat loss without it negatively affecting your energy levels and muscles? Also one that is fast and cheap since I have very little time to no time to cook and prepare food, I work 9 hours a day even on weekends + I am doing 1 hour of Yoga every morning and 1-2 hours of Gymnastics or conditioning most evenings and while I've bulked up I cannot seem to shift the flub. My problem is everytime I try to diet or cut back I fall flat on my face for lack of energy. I'd like to find and stick to a diet where I can lose weight but still have energy and the muscle gains while training, I know that in general the worst thing you can do is combine fats and carbs/sugars, so cakes, biscuits and fries with mayo are the road to fatty land. My situation is a little unique since I had some severe unusual gastroinestinal problems for 3-4 years which left me bed ridden for one of those, it has left me with some dietary issues and paradoxically one of those was becoming overweight (although I've lost a lot so far), since I could only eat fats combined with carbs in that time, so ironically I was alright with junk food cakes etc. but a nice piece of fish or just straight rice was out of the question. Here are my issues: -I now digest very slowly and I have issues with bowel movements if it is low/no fat, a sandwich can take me 4 hours or more. Fast fatty food I can pass through quicker, ironically junk food like chocolates I can digest fast. So I have to plan meals at least 4 hours before training or exercise. -I have difficulty digesting protein, I cannot eat mushrooms or red meat for example, still cannot eat fish and cannot do whey protein or other powders. -When I do eat protein I cannot eat too much and I have to eat it with fat, so I'd be sick with just lean chicken or tuna for example but could do a fatty chicken kebab. -I require fat in my diet, so for example if I ate just rice or potatoes every day with no fat I'd be sick and would have poor bowel movements. -I am B12 deficient -I cannot eat too much dairy Given that a high protein/high acid diet makes me very sick I tried to go for an alkali diet and do vegetarianism and eventually veganism, but I fell flat on my face for lack of energy and also my bowel movements were terrible. I was basically eating yellow split mung beans (high in protein) and white rice with a little ghee so kitchari, supplemented with vegetables. However I did try numerous variations of grains and beans and I did it for 1 1/2 months but coudln't keep it up. I would so very much prefer to be a vegetarian for various reasons including being on a more alkaline diet. Last but not least, eating grains and/or potatoes makes me gain weight very fast, although ideally I would have wanted to eat a potato diet with vegetables. I have found liver to be my new friend and I actually crave it, makes sense with the B12 deficiency. Sorry for the length of this, would really like to find something cheap and fast that works and that I can stick with, lose fat while still enjoying muscle gains and energy.
Dietary Fat and Carbohydrate simultanious intake.
Callum Muntz posted a topic in NutritionG'day all, I was wondering what everyone's thoughts on simultanious intake of carbohydrate (higher GI type basic glucoses, such as sports drinks; potatoes; sweet potatoes; etc) with normal dietary fat (animal and plant fats, such as avocados; pork crackling; fattier cuts of animals; etc).? I am not talking about vegetable carbohydrates, but rather the higher GI insulin spiking types. As an example, eating rolled pork should (crackling and fatty bits included) alongside a large serving of sweet potatoes / potatoes. I would ordinarily save these types of carbohydrates for after exercise (as this will obviously have a different metabolic effect). I was just wondering if anyone could provide some thoughts on any negatives and/or benefits of consuming these macrocutrients alongside each other - OR if there are any negatives/benefits of consuming them seperately by a sufficient time frame. Searching the forums shows a lot of discussion about Carbohydrates (which I am not against - bought Dr Bernardots book the other day and it sold me), however coming from a Paleo / high fat diet background I am aware of a lot of stuff that claims higher fat diet is also good for your health. So ultimately - should you do both together? Thanks in advance. Callum
Following your Macros?
Michael Morello posted a topic in NutritionHey, you guys I have question on A diet fad that I hear a lot. Everyone says follow you macros but I am not that fond of this because I believe some days the body might need more nutrients and some days it might need less. Macros are always constant I believe. I have have never followed this approach but I am willing to on others opinions on this diet. As of right now I follow almost a extreme Paleo diet right now. only meat, vegetables, some fruit and nuts(peanuts mostly).
Debunking the paleo diet: Christina Warinner at TEDxOU
ASForum posted a topic in NutritionDebunking the paleo diet: Christina Warinner at TEDxOUhttp://www.youtube.com/watch?v=BMOjVYgYaG8 Points out how all the assumptions and precepts of the Paleo diet are based on Myth. And points out the facts and reality of real Ancient diets.
My Perfect Nutrition 2013 Toughts,Paleo,Expirence (Must see,comment)
Delyan Dido Dimitrov posted a topic in NutritionHi.I`ve been quite in in nutrition for 2,3 years.Litteraly tried everything possible - all kinds of diets-paleo,counting calories,eating 5-6 times a day,tried low carb diet,high carb diet,fasting.Here are some of my toughts and expiriences i gadered to make my best nutrition so far.First of all i need to say my bodytype is ednomorph-i gain muscle and fat fast,losing fat very hard,my bones structure is big bones,and i squat heavy,i have big legs (i can now ATG squat more than double my bodyweight).First of all here are the questions that i had a long time to find the answers: 1-Gymnastics training (acrobatic and strenght) -they bought requires a lot of energy how accuratley to know my calories? Answer:As knowing as gymnastic is a anaerobic sport you need to consume between 2000-2500 calories. 1.6-1.8g protein per kg,5-7g carbs per kg,rest is fat. 2-Can i eat junk food,sugar stuff and bad foods and still get the best results? Answer:Im currently on Paleo diet-eating lean meats,egg whites,oatmeal,fruits and veggies,brown rice,sweet potato,beans,nuts - Foods that were exited long before the "lazy generation"(sweet stuff,enriched foods,chocolates).Yes you can eat bad foods and get results its just not worth it to give up 500calories for a choclate - its much,it gives you nothing,and imagine before people didnt have these bad foods thats why the majorty were far stronger than people today.You can eat wheat bread,(personally i prefer not to,its up to you) 3-How much carbs i need for recovery? Answer-Typicly after workout your brain your CNS is tired,you crave some carbs (i know that feeling).You are telling yourself all kinds of stupid exuces (will my body recover from my workout).The truth is you need first to wait 30-60 minutes after taking any food(supplements or natural) after your workout to not stop Groth hormone.Carbs are important - take 30 g to maximum 80g post workout-its enough.Overeating wont help your recovery.Always try to combine in a meal - protein,carbs,(if carbs alone make it a snack only 15g-20g) and some friendly fat (omega 3,tbps peanut butter). 4-Sould i drink a lot of water ? Yes,drink alot of water make it like 3 liters or a gallon a day.Helps digesting,burns fat,gives you energy 5.Weight Height rations-If im big and very lean will i feel "heavy" in bodyweight exercices ? Answer:I tried it,you have to find your ratio - The heavyes gymnast at top level is Brandon Wynn.170sm tall,~74kg personal weight- thats the heavyest i know,and he is beast,but the majorty of the gymnast are -100 or - 102 from their height.For exemple 170sm tall -68 kg,70 kg LEAN muscles. 6.Losing fat is it equal for everyone ? Answer in my opinion not.Some of my friends can lose fat,really easy,for me that is a hard job to do.The best way i found is called intermittent fasting.Its not a diet its a diffrent type of eating trough the day-Typicly 16 hours (with your sleep) no eating,and 8 hours eating window when you have to eat all your calories for the day.Always go to bed hungry.My expirince show this-i dont lose any strenght,only fat,i feel LIGHT during my workout,i have energy and im focused on my workout.You wont lose any muscles.You have to not eat for more than 48 hours,that your body starts to eat muscle and bones,other time its eating fat. 7.Try to eat a salad or a green veggies everyday-helps digesting track,its good for your helth. 8.Supplements-I tried a lot of supplements i tell you wich ones works good for me. Glutamine- i feel it quickly going into my body,its not breaking your fast,its makes me start the day good. Protein powder-Helps recovery have a lot of protein 23g in just 30g serving Kre Alkalyn instead of Creatine - i feel it gives me energy,it retains less water its cheap if you take 2 pills a day. Omega 3-a perfect source of good fats Calcium-helps my fight muscle sorness Gliucosamine-works perfect to fight joints paint,and its the best for connective tissue. Muscle pharm re con (carb/bcaa powder) - i felt recovering better when starting to used this. Bcaa-feeling great,no calories in it,helps recovery Green tea extract-helps boost metabolism,works with fighting fat and its natural ** Fat burners- fat burners works like magic-it gives a lot of energy,you dont crave food so much.But i stoped used them,because they have stimulats and im really sensitive to caffeine-problem is when stoping them i feel my results going down. My nutrition plan: 16 hours not eating,8 hours eating window.Some times 24 hours not eating ( when overdo calories the day before).Making your eating window small will make your fat loss results better. Before bed i take 10g of glutamine,1 pill glicosamine and 1 pill calcium When waking up-10g of glutamine,1 pill gliucosamine Depends on hunger cravings i drink bcaa if needed (0 calories wont break the fast effect) When 16 hours are finished ( i workout fasted always) i take (carbo/bcaa supplement)+protein 30-60 minutes after my worout is done.1-2 hours later a meal (protein+carbs+fats).2-3 hours later the same sometimes i workout twice a day so i take bcaa postworkout.After the late night training-bcaa/protein/veggies and not more than 30-80max carbs also some fat.Depends on time and workout i take one more meal - only protein.All that in the calorie count ofcource. Here are a meal plan - only 1700kcal - 131g of protein,193 g of carbs,39 g of fat -Muscle pharm Recon -Protein powder -Pasta 100g (weight before cooking,cooked like 250g) -Salmon or fish 100g -Egg whites 200g -Oat meal - 100g -Veggies//salad -Beans 100g (boiled,no salt added) -low fat curd/cottage chese -table spoon peanut butter Thats more than enough and you have 300kcal to 800kcal bonus to add something you love. That works for me,i feel great.I wanted to share my toughts,and the most important thing - Comment what are your problems,or questions when struggling with your diet ! Wish you luck,hope this helps Peace
Update on weight loss competition, new diet
Philip M posted a topic in NutritionI had posted about my experiences with the Paleo diet a few weeks back and how it would help me win the weight loss competition at my work. I originally eliminated all carb foods from my diet, but I then changed my approach based on Josh Naterman's recent posts by incorporating grains and potatoes into my nutrition. My focus shifted to just avoiding soda drinks and sweets. After 4-5 weeks, I am down to 142 pounds from my original 153, which is essentially my goal weight achieved far sooner then I imagined. The big realisation of this experience is that the removal of sugar products makes a far greater difference than any other type of nutritional gimmick. If you stay away from coke, ice cream, and donuts, you have essentially won the battle (particularly if you exercise). No need to overanalyse and rush into extreme solutions like a strict paleo diet. (And thanks again to Josh!)
Robb Wolf On Low Carb Diet
Daniel Burnham posted a topic in NutritionI finally got around to reading this article tonight and think that many on this forum will find it informative. I have noticed there has been a lot of confusion on insulin, fasting, and ketogenic diets. Robb mentions all of these things in this blog post. I will not try to outline the ideas because I think it would be good to read them for yourself. Here is the link to part 3 of the series. http://robbwolf.com/2013/01/09/thoughts-carb-paleo-episode-3-hope/ I found this one to be the most informative but it would be good to read all of them if you are interested in this type of thing. He even makes mention of gymnastic type training. I look forward to the discussion this might spark!