ITT we motivate eachother to get shredded as fuuuck. Winter cutters gtfih!!

[Jizzmo]

No. But there is a positive correlation between artificial sweeteners and weight gain. Here's a published peer reviewed study:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/

excerpt:
"When matched for initial body mass index (BMI), gender, ethnicity, and diet, drinkers of artificially sweetened beverages consistently had higher BMIs at the follow-up, with dose dependence on the amount of consumption."
this means that people who drink diet soda have higher BMIs than non-diet-soda-drinkers.
but there are several possibilites to explain this.

-there is no actual correlation between weight GAIN and diet soda, just BMI (WEIGHT) and diet soda
by the way, BMI doesnt mean sh*t. according to BMI most jacked people here are considered overweight or obese (my BMI is 26, according to that im overweight)

additionally most people drinking diet soda are probably somehow involved in physical activities or fitness, because drinking diet soda indicates that you care about your physical appearance. or theyre simply fat people trying to lose weight, which could also be an explanation, because those people are mostly the "one maxi menu with diet coke"-fatties who are obese and drink diet soda to make up for their junk food "diets" (these guys: "Conversely, knowingly ingesting aspartame was associated with increased overall energy intake, suggesting overcompensation for the expected caloric reduction [30]")

cliffs:
there is no link between FAT gain and artificial sweeteners, just BMI and - at best - weight gain (2 to 7% more diet soda drinkers gained weight compared to non diet soda drinkers, this doesnt mean sh*t - additionally the difference was less than 2 pounds)

diet soda does NOT hinder weight loss:
"A double blind study subjected 55 overweight youth to 13 weeks of a 1,000 Kcal diet accompanied by daily capsules of aspartame or lactose placebo. Both groups lost weight, and the difference was not significant. Weight loss was attributed to caloric restriction [27]"

[influence]

I get shredded when I'm drunk.

Any idea on your BF%? Mirin' bro.

[BBqChicken1]

True, correleation =/= causation, but keep in mind majority of these studies are done on your average person, who is not health conscious. It would be a whole different ball game if you took a group of athletes who lifted weights on a regular basis, dieted them down using garbage foods and IIFYM with zero regard to health and a separate group who was dieted on only clean, whole foods.

Unfortunately that's all we've got, as far as I know.

You clearly don't have a clue as to what IIFYM actually is.

[Dexter3000]

True, correleation =/= causation, but keep in mind majority of these studies are done on your average person, who is not health conscious. It would be a whole different ball game if you took a group of athletes who lifted weights on a regular basis, dieted them down using garbage foods and IIFYM with zero regard to health and a separate group who was dieted on only clean, whole foods.

Unfortunately that's all we've got, as far as I know.

Wrong interpretation of these kinds of study results really messes up the general public's knowledge.

"People who eat breakfast are less overweight" is what's on the Kellog's cereal box, great advertisement. That's because they found a correlation, simply because people who eat breakfast tend to live more structured lifestyles and those who skip breakfast start with donuts at 10AM at their desk.

Epidemiological studies for 'fitness' topics like this are not very useful.

[PrinceGray]

Brahs, my diest has been slipping and I ate a bunch of greasy pizza over the weekend. After puking my guts out last night. It was a major wakeup call. I am eating clean from this day onward. If my stomach continues improving, I will be lifting like a madman tonihgt. I need motivation!!!

[erikscasper]

brocolli kinda smells but fawk it's not like you're heating up fish or something. Damn what a douchebag.

Eh its alright. 98.7564% of the other engineers i work with either have large guts from drinking too much soda at their desk, or are dangerously skinny-fat with pants that are 2 inches too short lol!

[otterakl]

macro/calorie cycling. I posted a link to an IF calc above, I'm using that.

Just looked at that which got me curious. Have done IF in the past but kept a consistent deficit.

[mm55]

Eh its alright. 98.7564% of the other engineers i work with either have large guts from drinking too much soda at their desk, or are dangerously skinny-fat with pants that are 2 inches too short lol!

lulz I work with a lot of engineers (aerospace), and they definitely have some of the worst diets I've seen. Brb soda and chips all day.

Just looked at that which got me curious. Have done IF in the past but kept a consistent deficit.

Yeah the cal/macro cycling is where it's at, and it's truly how Leangains should be done.

I'm doing the 0/-20 split, eat at maintenance on workout days and -20% on rest days. Way more carbs on training days than rest days as well.

[erikscasper]

Considering IF/Leangain once my cut is over in March. Played with it before and it seemed to curb my appetite nicely.

Once I'm done cutting I DON'T want to go on some excessive caloric intake or dreamer bulk. Would IF just be retarded to consider when no longer cutting???

[HighCrotch]

this is my first time cutting ever

I am cutting on 2400-2500 cals a day

I used to think I ate around 3000.. but seeing that I cut on 2400 and am hungry all the time, I was probably eating 3500-4000+ a day and not realizing it

I went from 206 to 198 in 8 days.. is this normal?

I estimate my BF to be 14-17%

My lifts are squat 260ish max, 330ish deadlift so relatively noob

[SELVER7]

this is my first time cutting ever

I am cutting on 2400-2500 cals a day

I used to think I ate around 3000.. but seeing that I cut on 2400 and am hungry all the time, I was probably eating 3500-4000+ a day and not realizing it

I went from 206 to 198 in 8 days.. is this normal?

I estimate my BF to be 14-17%

My lifts are squat 260ish max, 330ish deadlift so relatively noob

Water

[erikscasper]

excerpt:
"When matched for initial body mass index (BMI), gender, ethnicity, and diet, drinkers of artificially sweetened beverages consistently had higher BMIs at the follow-up, with dose dependence on the amount of consumption."
this means that people who drink diet soda have higher BMIs than non-diet-soda-drinkers.
but there are several possibilites to explain this.

-there is no actual correlation between weight GAIN and diet soda, just BMI (WEIGHT) and diet soda
by the way, BMI doesnt mean sh*t. according to BMI most jacked people here are considered overweight or obese (my BMI is 26, according to that im overweight)

additionally most people drinking diet soda are probably somehow involved in physical activities or fitness, because drinking diet soda indicates that you care about your physical appearance. or theyre simply fat people trying to lose weight, which could also be an explanation, because those people are mostly the "one maxi menu with diet coke"-fatties who are obese and drink diet soda to make up for their junk food "diets" (these guys: "Conversely, knowingly ingesting aspartame was associated with increased overall energy intake, suggesting overcompensation for the expected caloric reduction [30]")

cliffs:
there is no link between FAT gain and artificial sweeteners, just BMI and - at best - weight gain (2 to 7% more diet soda drinkers gained weight compared to non diet soda drinkers, this doesnt mean sh*t - additionally the difference was less than 2 pounds)

diet soda does NOT hinder weight loss:
"A double blind study subjected 55 overweight youth to 13 weeks of a 1,000 Kcal diet accompanied by daily capsules of aspartame or lactose placebo. Both groups lost weight, and the difference was not significant. Weight loss was attributed to caloric restriction [27]"

Solid post..... along the line of what i was thinking

Took a health assessment at work for a $75 credit on my health insurance that asked me a bunch of questions and stats. Then at the end, it offered suggestions and goal for my health....most of which were laughable at best. And what do you think the first suggestion was? Loose weight......WHY?? Cuz my BMI was too high. LOL I aint losing my precious gains that quickly

[SuperSonic88]

There's no pics for motivation, are you guys nuts, where's the motivation?!

BOOM

[icedharp01]

Just started IF today, is there anything I should be taking during the 16 hour fast. Iv saw a few posters mention BCAA's any hints or tips would be greatfully appreciated guys

[mh22]

BOOM

i has a boner..reps on rc

[erikscasper]

Just started IF today, is there anything I should be taking during the 16 hour fast. Iv saw a few posters mention BCAA's any hints or tips would be greatfully appreciated guys

BCCAs would be great, coffee, tea, water (try not to use too much creamer or sugar)

[Randomguy1234]

I remember reading in one of the articles in a study they found with people IFing on a caloric deficit that lost weight, 90% of it or so was pure fat.

That's probably a good estimate to be honest. But that's honestly a really good percentage. 1 pound of muscle for every 9 pounds of fat is a good trade. A pound of muscle won't take more than 2/3 weeks to get back.

Is grapefruit worth having? I keep reading how it increases your metabolism but have also read it can be harmful..

I'm trying to add things that help with fat loss, I already have water, green tea tablets and coffee but barely any fruit.

Are there any other foods/drinks that aid with fat loss?

[TankNick]

Hows everyones cutting going today?

[Dexter3000]

Just started IF today, is there anything I should be taking during the 16 hour fast. Iv saw a few posters mention BCAA's any hints or tips would be greatfully appreciated guys

It's a FAST that means you don't consume calories.

Take some time to read the website, it's all there.

To answer, you can do fancy stuff or just keep it simple at don't eat for 16 hours, lift heavy and eat. Nothing more to it. Save you money instead of buying BCAA's and get yourself a pair of new sunglasses to rock it this summer, shredd3d.

[erikscasper]

Hows everyones cutting going today?

on dat oatmealtech right now

[otterakl]

Yeah the cal/macro cycling is where it's at, and it's truly how Leangains should be done.

I'm doing the 0/-20 split, eat at maintenance on workout days and -20% on rest days. Way more carbs on training days than rest days as well.

Yeah, that sounds good. I think I'm going to do the (-30%/-%10) option (Faster Weight Loss) as I tend to need to go a little lower than most calculators say. Excited to carb up on training days now!

[Dexter3000]

Yeah, that sounds good. I think I'm going to do the (-30%/-%10) option (Faster Weight Loss) as I tend to need to go a little lower than most calculators say. Excited to carb up on training days now!

What numbers would that put you on? (calories)

[peteyyytran]

Sitting at 1700 calories for today but i havent even taken my 2 shakes before and after my workout... so that leaves me at around... 600 more calories after the gym... i dunno what i even want to eat because i am already at 200g of protein... i really. want. steak. maybe some sweet potatoe fries

[Shoester]

Alright I need some input guys,

I am currently doing CKD + 500 cal deficit. But, I think I want to try IF too. I will definitly stay on CKD, but should I base IF around a 500 cal deficit? Or do I get rid of the 500 cal deficit and stick with an IF calorie schedule (found here: http://www.1percentedge.com/ifcalc/)

So to sum it up:

CKD + IF with 500 cal deficit

or

CKD + IF with IF calories

[HighCrotch]

Water

I was a college wrestler so I had to manipulate my hydration levels to cut weight. I've cut 15 lbs before. 8lbs of water isn't insignificant and it seems extreme to me just from changing diet, but I don't know much about how food affects hydration.

[otterakl]

What numbers would that put you on? (calories)

Around 2140 kcal on Rest Days and 2750 kcal on workout days (4 per week).

[Jizzmo]

It's a FAST that means you don't consume calories.

Take some time to read the website, it's all there.

To answer, you can do fancy stuff or just keep it simple at don't eat for 16 hours, lift heavy and eat. Nothing more to it. Save you money instead of buying BCAA's and get yourself a pair of new sunglasses to rock it this summer, shredd3d.

in the end it doesnt really matter, BCAAs wont do harm and theyre good to make sure you dont burn your muscle during workouts (especially if you do high volume lifting)...

i usually drink coffee with some milk in the morning after about 14 hours of fasting... maybe 30 oz of coffee and 6 oz of skim milk, so thats like 100 calories. doesnt really make a difference in my opinion since insuline secretion from 100 calories is insignificant and coffee helps me to suppress hunger. my feeding window is usually just 5 hours, works fine for me this way

[shredtobed]

Sup cut brahs? Im starting my cut next week and I'm feeling super motivated and pumped to get rid of some bf before I get home from this deployment.

Im planning on eating about 2700cals a day with 275g protein, 100g fat, and about 165g carbs. I'm pretty noobly at calculating macros and such. Do these look like some pretty solid numbers to start with?

[EvanAlmighty]

any brahs carb cycling, what does ur layout look like? currently i am for my week @ maintenance 2900 cals

high - 300ish carbs
mid - 150ish
low - <75

basically all halves of each other, and when i lower cals i was thinking about using the same method idk

[Ecobb]

Any of you brahs use the myfitnesspal app on their smartphones? Makes my life 100xs easier.