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01-30-2013, 12:59 PM #61
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01-30-2013, 01:00 PM #62
- Join Date: Sep 2010
- Location: New York, New York, United States
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Start here and then read all of the relevant reference studies.
That said, I think what is confusing you is terminology. The percentage of total lung cancers that occurs in smokers is a relative statistic as it speaks the ratio of a specific class of cancer in smokers vs. non-smokers. It's not an absolute indication of the rate of cancers. In other words, 90% of a specific type of cancer can occur in smokers, but the prevalence can be 10% over a lifetime.
Now do you understand?
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01-30-2013, 01:02 PM #63
This thread encouraged me to pick up smoking again.
Thanks WonderPug.To every thing there is a season, and a time to every purpose under the heaven;
A time to be born, and a time to die;
A time to plant, and a time to pluck up that which is planted;
A time to weep, and a time to laugh;
A time to mourn, and a time to dance.
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01-30-2013, 01:04 PM #64
I actually am...and I put no one on the exact same plan that I am on unless their goals are the same as mine...however I guess we will agree to disagree that there actually is a better or optimal way of doing things...as a trainer yes you clearly want to get input from your clients and their goals, but in the end they came to me to lay out a plan for them to follow, because most haven't been able to do it on their own...
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01-30-2013, 01:16 PM #65
Cliffs:
- Both 1) "clean eating" & 2) "so long as it fits your macros then eat whatever else to fill it" are both wrong approaches
1) States why clean eating is false for the obvious reasons stated,
2) states fiber intake is very necessary for blocking GI response, slows & aids digestion, produces short chain fatty acids. 20g minimum, should be 40-60 he personally states, > 60 can cause malabsorption issues
- Discusses the idea behind Glycemic index & how it works. And how a mixed meal of foods f*cks up the GI theory
- Once you get a fair amount of fiber, anymore gives diminishing returns & can affect absorption of vitamins/minerals
- To hit macros & fiber largely requires eating "clean" foods leaving only a portion for "junk" food. Far more sustainable lifestyle & how it stops orthorexic/ED problems + stops binging on weekends/Superiority complex for eating clean.
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01-30-2013, 01:17 PM #66
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01-30-2013, 01:18 PM #67
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01-30-2013, 01:26 PM #68
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01-30-2013, 01:52 PM #69
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01-30-2013, 03:25 PM #70
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01-30-2013, 03:27 PM #71
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01-30-2013, 03:31 PM #72
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01-30-2013, 03:55 PM #73
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01-30-2013, 05:02 PM #74
- Join Date: Sep 2010
- Location: Sydney, NSW, Australia
- Age: 33
- Posts: 533
- Rep Power: 539
By Bro Foods, i'm assuming you mean the typical brown rice+ chicken, sweetpotato combinations etc ??
I'm pretty keen to hear some more varieties of flexible foods which are outside of this 'bro food' category which the core IIFYM's preachers incorporate into their diet that makes their diet so much different to someone that stays within suitable caloric intake.
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01-30-2013, 05:25 PM #75
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01-30-2013, 05:27 PM #76
I ate 2700 cals today. 2570 of those would be totally bro approved. Some tilapia, oats, eggs, some fruit, lots of veggies, some sweet pototao, Greek yogurt, evoo, that sort of stuff. The other 130 cals was 30g of Cinnamon Toast Crunch I put on my Greek Yogurt.
Yesterday was more or less the same, but I had 2300 calories of bro approved food and a couple of pop tarts. That's the real intention of IIFYM. A few years ago I would have been told that that 30g of cinnamon toast crunch would wreck my results - regardless of any other factor.
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01-30-2013, 05:27 PM #77
Yes. The ones who fully understand IIFYM eat the Bro type foods but also realize that the human body doesn't see food. It sees nutrients.
I rarely eat Bro but I get more than enough micronutrients.. It's been proven that the GI index is largely irrelevant once mixed with other macros. It's also been proven that for the most part, calories are calories (TEF comes into play but it's not going to make you or break you assuming you're meeting nutrient needs) so I don't know why bros freak out over flexible dieting... If a person practices common sense, they can enjoy the foods that they enjoy.
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01-30-2013, 05:58 PM #78
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01-30-2013, 06:21 PM #79
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01-30-2013, 06:59 PM #80
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01-30-2013, 07:11 PM #81
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01-30-2013, 08:59 PM #82
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01-30-2013, 10:15 PM #83
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01-30-2013, 10:31 PM #84
- Join Date: Sep 2010
- Location: Sydney, NSW, Australia
- Age: 33
- Posts: 533
- Rep Power: 539
Thanks for those who started repping me, have no idea why "womanoid" decided to neg me.
So would there be any micro-nutrient changes for people targeting certain goals/ different body types? I don't mean to ask such a broad question, let me give you an example:
I myself notice that I tend to retain/put on visceral fat if I over-consume fruit - e.g. 3-5 apples in a day? When I consumed this amount of fructose(the sugar in question) I didn't consume other starchy carbs such as rice/oats etc yet I had a weird abdominal thing in which my abs would protrude.
Oddly enough, I changed my diet (whilst recording everything in myfitnesspal(weighed to the T)) such that I would consume starchy carbs in place of fruit (namely sweet potato and brown rice). Continuing the same training regime, I noticed drastic physiological changes - I didn't feel soft, my abs weren't protruding and the slight bit of pubescent-gyno I have improved dramatically; oddly enough I was consuming a larger amount of carbs - almost double.
To my point: Isn't it important to account for these types of macro-nutrients for each person such that the IIFYM approach needs to retain more specificity with regards to micro-nutrients/types of macros(in my case, types of carb sources).
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01-30-2013, 10:32 PM #85
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01-30-2013, 10:52 PM #86
Most people do not have the faintest fucking clue how the whole IIFYM thing came about. It was never intended to be viewed as a particular diet. It was never intended to have a bunch of rules ascribed to it that would define it as a specific protocol or way of eating. It was simply an acronym born out of the frustration towards endless noob threads in this forum asking if it's okay to have certain foods (i.e., fruit, dairy, nuts, etc) while dieting. The acronym became a meme, and then people started making a diet out of it. The best solution is to STFU & not use IIFYM as a label at all, since most people in fitness & BBing circles have obsessive tendencies & cannot think in terms of anything but extremes.
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01-30-2013, 11:21 PM #87
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01-30-2013, 11:51 PM #88
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01-31-2013, 12:07 AM #89
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01-31-2013, 12:11 AM #90
- Join Date: Jul 2012
- Location: Edinburgh, Scotland, United Kingdom (Great Britain)
- Age: 36
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I'd say that the main time that it really comes into play is when you're on the move/eating out a lot. As a weight class athlete, I used to be totally obsessive about carrying all my food around with me in tupperwares...I'm talking working a full day, doing a 2 hour Muay Thai session in the evening, getting home at 10PM and then spending another hour prepping all my meals for the next day when I'd do the same thing. As it is now I still try to prepare as much of my food at home as I can because it's a lot cheaper and I actually like the stuff I make, but don't stress to the point where my quality of life's reduced. Similarly, the first time I moved from Scotland to France I literally planned my meals for travelling a week in advance to the point where I was eating jerky, protein bars and baby food (yes, ****ing baby food) for micros. When I moved back out here last week I just bought my meals on the go, buying salads etc where possible to try to keep up micros and fibre, before getting a pizza when I arrived.
It's also helpful with 'borderline' foods; although it's great to know you can fit in a couple of servings of ice cream or a slice of cheesecake or whatever, you are doing so on the understanding that common sense has to prevail and you shouldn't be making up your whole diet from eating them. There are other things which sort of fit in between 'bro' and 'non-bro' foods, though, and it's good to know that if you're watching your calories it's quite okay to eat those. In fact, if you take something like pizza as an example (it's the normal example used on here), a good quality pizza really shouldn't be seen as junk food at all and is actually more nutrient dense than a lot of bro meals. What it is is calorie dense, so control portion size and maybe eat it with a salad and an active person could literally eat it every day without health concerns.
I do think that DCA, a concept which has been around for decades, is a much less misleading acronym than IIFYM.
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