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I went on all pro's routine, stickied in the workout programs section, and stuck with it to a T for months. Are you really going to make the argument that the only routine that works is starting...

That opinion is simply not supported in the literature. If weight loss were about keeping insulin within a certain range, that would be all over the research done with this, and it's not.

They...

There are a lot of ways to recomp. The simplest is to just eat at maintenance calories every day and time some protein and carbs around your workout, which will basically split the day into...

I was in the same boat as you a year ago. What I learned - don't eat big to gain lean mass. I was eating like 4000 cals/day (and of "clean food" no less) and gained an assload of fat in a pretty...

They also deal with "glycemic load," which is in fact dependent on the amount of carbohydrate eaten. That's the whole point of using GL as a marker for blood glucose levels vs using GI - it's more...

This sounds good in theory, but has not been shown to have the long-term effect you would expect (greater fat loss for keto diets) in practice. There are other hormones involved in lipogenesis than...

don't be concerned with that. that doesn't become a problem until you get lower in BF, or you've been dieting for a while, (or you pick a deficit that's insanely aggressive).

hankst: how fast are you losing on the PSMF w/ eod refeed diet? how many cals are you eating on off days vs training days?

When my maintenance was 2300, a PSMF would have entailed 280g of protein...

really it's just an estimate. You have obviously lost fat if the measurements are changing. Perhaps you were higher than 20% last time and lower now. It's harder to tell until you get lower...


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high teens - 20% is my guess. where is a link to week 12?



low-mid 20s



mid 20s

20%



mid-high teens



high teens - 20%

don't forget 1% cottage cheese. And low fat ricotta too. Those are mostly casein and whey, respectively.

Well, one thing that fat does is to create a smoother blood sugar response throughout the day. Fat effectively lowers the GI of everything you eat, even at later meals. By eating less fat, the GI of...

I will say that 8 months solid at a 500 cal deficit started yielding diminishing returns at around the 5 month mark. I was way ahead of the curve before that, and then I just had to keep cutting cals...

wow. can you send me that? how long were glycogen stores depleted for before the carb up?

if there's anything i've learned, it's that when it comes ones physique, we are absolutely terrible at...

^^ what pwn3r said. Sometimes the strength comes right back. I think it's just a chronic partial depletion of glycogen stores - one of the adaptations to dieting is decreased fat oxidation, meaning...

Are you losing like 6 lbs a week? Jesus Christ, slow down before you kill yourself.

There is no point to doing 200 crunches a day unless you want to train your abs for endurance.

lol. let's see pics of this 40 lbs of muscle gain in a year with zero fat gain plz. unless you're using anabolics, in which case don't bother.

edit: just saw your first post. you went from 160 to...

read the first post and do what it says. i don't understand how you missed it.



Why the 2 days at 3000 cal? How many lbs are you trying to lose per week?

If you want to lose 2 lbs a week, and you do that much exercise, try eating 2200 cals and seeing where that gets you.