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05-17-2009, 09:38 PM #31
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05-17-2009, 09:51 PM #32
Re:
Guys, for me, keto works. I was always big and strong, but never had that lean look. Hell, I still don't have that lean look 100%. But over the past month of doing keto, I have seen amazing results. I tried it once before, but didn't spend enough time in the induction phase, and didn't really keep my bad carbs in check on carb-up days. I'm now carbing up every 10 to 14 days. Nothing bad for me. Some rice. Some fruit. Then back on the wagon. And the results have been phenomenal. For the first time in my life, I can honestly say that I'm about 2 months away from having the body I always wanted. It's the real deal.
You pass out before you die.
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05-17-2009, 10:13 PM #33
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Yeah and that's only going to happen when people are already sic-lean in the first place, trying to get leaner when they really have no practical reason for trying to lose more fat.
Plus, this discussion is about storing fat in a deficit, and a BF% that goes up because of muscle loss (rarely ever happens) has nothing to do with storing fat in a deficit. Someone that's 6% then loses 2lbs of LBM (muscle, water, glycogen) and goes up to 7% is not storing additional fat while dieting.
Pardon me but to me the problem is how you know you are in a Calorie deficit for sure ? The second question is how would you define starvation ?
I think the generally accepted definition of starvation is something like an 800kcal intake but frankly, I don't think it's starvation until it's a total fast. Reason being, most people who attempt an 800kcal intake will never hit that number. They'll usually get a bit ravenous and end up overshooting their numbers in a binge, then they'll swear up and down they're not eating too much, but their results say otherwise. In reality their binge puts them at break-even or over their maintenance level. Suddenly you have people saying starvation diets don't work, when in fact they do, but most dieters just suck at dieting.
The thing is the body have adaptive thermogenesis. If you eat 10Kcals a day more than you "move". After a year you would by your logic gain a full lb of fat. You wont. Your body is able to adapt it's energy consumption by a small margin under normal circumstances. I will not throw number out of the blue because i need to check them but it's in the order of 10% of your metabolic rate.
Then the other problem is the efficiency of the "voluntary dietary intake" as a way to measure what you have eaten (aka food logs / fitday / etc). If you use a scale you are probably at least 1-5% off... it goes way worse if you eye-judge the portions.
It's probably even harder to log correctly the calories spent...
People get wrapped up in all these online calculators and they forget the best way to do it is still by trial and error based on REAL WORLD results, not internet formulas.
If in a single day you have a Calorie surplus at some point then end the day with a deficit will you possibly store fat ?
I suppose you are on a small calorie deficit *as reported by a log*.
Then you eat tons of very fast GI sugar.
After a small time you then eat saturated fat in big proportion with some more fast sugar. All is ok from a Cal log point of view.
Unless you want to add some hard numbers to this theoretical situation, two doses of sugar and a big hunk of fat are going to blow a "small calorie deficit" completely out of the water and put this completely lost dieter over maintenance level.
Now the thing is that fast sugar will increase your insulin very fast.
The thing is that the body is calibrated to take apple for example.
So when it see that much concentration of sugar it believe you have eaten 100 apples. It'll raise the insulin accordingly.
However you did not eat that much apple and the insulin now pump the normal blood sugar into the cells. You are now in hypoglycemia (not enougth sugar). The body realize it's error and will make slowly start to destroy the insulin. However you still have a lot.
Now are you Starving yourself ? That is a very tough question. But the blood sugar say so.
Now come in the delicious saturated fat. One of the most stable biological molecule. Only animals have the technology to make such a thing. It's mean to be a reserve so it's very hard to degrade. In fact it's one the very last molecule your body will try to use as a energy source, it's that just to stable to bother. Anyhow you have taken simple sugar with it so it's no question there's better source of energy available.
Now remember that insulin... It will probably take care of making that saturated fat for your reserve. Oh you do not get fat under deficit... unless you are starving yourself. It's a great thing your blood sugar say so!
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Now it's all theoretical, and you probably will never notice extra fat from that one time as, as I said you body is able to adapt a bit. (? la cheat meal)
However try to just count calories be on a deficit and eat 80% fast sugar and 20% saturated fat. What you eat IS important
I like the low on fast gi carb approach because the food that are either high in protein, high in fat or high in fiber are the food that make you feel full. Then I add veggies because it's very hard to overeat some of them. And also there's more in nutrition than body composition.
At the end of the day yes it's the cal deficit that is important. But eating junk then using a log to try to figure out your gain is not a very functional way of doing things. So all is important.
I certainly don't think people should throw caution to the wind and eat junkfood for the bulk of their diet, but they don't have to fear pasta, bread, potatoes or even small amounts of sugar in their coffee or tea either.
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05-17-2009, 10:13 PM #34
hmm... =S i'm not convinced. i firmly believe that fat/carbohydrates/protein can nly be stored as fat if it doesn't get used up. even if you're right, i'm not giving up jack ****. especially fruit, especially since it's now almost summer fruit season. eeee! =)
hmm...i thought it was the other way around: not enough carbohydrates makes you lose muscle. i've found my gains to be 1 zillion billion google times better while on high carb/low fat rather than high fat/low carb.Last edited by trance__dreamer; 05-17-2009 at 10:16 PM.
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05-18-2009, 07:34 AM #35
after reading these forums for a long long time I've basically just boiled it down to this for my own reference...
protein = building blocks
carbs = energy
fats = hormonal balance
without the right amount of protein your body will probably start to lose that hard earned muscle
without carbs you will feel like crap and do half assed workouts
without fats your body will be less efficient in all functions
maintenance ratio (p/c/f) I usually end up around 35/35/30 because it's easy
bulking or intense exercise ratio I aim for 30/50/20 or 40/40/20
cutting I shoot for 40/40/20
all within approximate calorie targets.. too many calories and you'll start to gain fat.
people try to do super low fat diets.. it's hard because of calorie density of fat and it can be up to 30% of your daily intake... same with low carb which is also hard because of the sheer amount of protein and fat you have to eat (blech).. low protein isn't really an option unless you're shooting for the skinny fat look heh.
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05-18-2009, 07:51 AM #36
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05-18-2009, 08:12 AM #37
- Join Date: Jun 2006
- Location: Pittsburgh, Pennsylvania, United States
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_________________________________________
Actual:
September 1, 2008: 170 lbs and 15% bf
December 31, 2008: 190 lbs and 18% bf
April 30, 2009: 165 lbs and 11% bf
Goals:
June 23, 2009: 155 lbs and 9% bf
July 2009 = Maintenance phase
August 2009 to December 2009 = Bulking
January 2010 to May 2010 = Cutting
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05-18-2009, 08:16 AM #38
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05-18-2009, 10:54 AM #39
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Damn mpipes you went hard lol (aka nice post)
It's funny because my friend falls into the "carbs make you fat" camp and doesn't believe that I can be losing weight while eating carbs and thinks I found a magical fat burner... Technically I have.. its called Eat LessYou don't try to build a wall.
You don't set out to build a wall.
You don't say, "I'm going to build the biggest, baddest, greatest wall that's ever been built!".
You don't start there.
You say, "I'm going to lay this brick as perfectly as a brick can be laid.".
You do that every single day, and soon you'll have a wall.
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05-18-2009, 11:12 AM #40
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05-18-2009, 11:13 AM #41
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05-18-2009, 11:14 AM #42
I absolutely love keto. I have pretty much tried them all, and keto or a targetted keto work the best for me by far.
I am running one now (3% left to go to reach my goal of 9%). I rarely feel like I have an energy loss, but even if I did, lifting as heavy as I can is not my point. I am on a cut to lose fat, I am not bulking. I don't really care if I am not setting records on my lifts.
I mix in a targetted keto and it makes my muscles feel fuller. I can also get some recomp time on a TKD, which I can't just going keto or CKD.
The medical community seems to be in agreement (as much in agreement as the medical community can ever be) that for the short term, low carb will shed the most fat. So if you are 12% trying to get to 8%, it's a good option. However, the consensus seems to be that the longer the diet lasts, the closer they all come together. So if you are 25% trying to get to 10%, go with what you like, over time it all evens out.Semper Fidelis
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05-18-2009, 11:33 AM #43
This thread is filled with uninformed people who seriously need to read Good Calories, Bad Calories, by Gary Taubes.
http://www.amazon.com/Good-Calories-.../dp/1400040787
I'm not even going to get into it, but the short answer is: Processed carbs are indeed the problem, calories are not all created equal (they are from an energy perspective but not from a metabolic one, this is the most common pitfall in dietary science history)."You can't change the past, but you can change the future."
- Catherine Pulsifer
"Temporary effort yields temporary results."
- Me
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05-18-2009, 12:11 PM #44
X2... Everyone is different. When I keep my Carbs under 40 or so grams I don't store much fat and get very lean sparing muscle. When I up my carbs I get bloated and store body fat much more easy. Yes, I look bigger because my muscles are not flat but i also looked bloated. I have not noticed a strength difference on either a low carb or high carb diet but I do notice a difference in my indurance for Cardio; but not weight lifting. JMO...
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05-18-2009, 12:12 PM #45
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You don't try to build a wall.
You don't set out to build a wall.
You don't say, "I'm going to build the biggest, baddest, greatest wall that's ever been built!".
You don't start there.
You say, "I'm going to lay this brick as perfectly as a brick can be laid.".
You do that every single day, and soon you'll have a wall.
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05-18-2009, 12:25 PM #46
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05-18-2009, 12:29 PM #47
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05-18-2009, 01:03 PM #48
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Thanks it really has been a long,hard, confusing, and frustrating road. Miraculously my sodium range is actually at or around normal (2500 mg) daily. I watch the salt, because I do all my own food prep, I keep the snacks to a minimum, and I log everything. I drink 2-3 gallons of water a day, and I do cardio 5-6 times a week. My doctor told me that my cholesterol was normal under 200. This diet is only temporary, once I get to my goal weight and bf% I go back to chicken breast, tuna, salmon,buffalo,cottage cheese, veggies, and I can't wait for my first glass of milk (skim of course). I just know now to watch the carbs, and not be afraid of fats, the good kind. I have been training for years and all I ever got was chubby, I had pretty good size and strength, I had big arms, chest, shoulders, and legs but I had a fat face, and a gut. Every one is different and they respond differently to different diets, and training. You really have to experiment and see what works for you. It took me years to figure it out, I wish I had know sooner but I am glad I finally got it.
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05-18-2009, 01:16 PM #49
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Same with me, my muscles get fuller but I get bloated. My strength gains are the same, no difference on either diet. But also with me the cardio endurance is a struggle. I always have to force myself. I usually do 15-25 minutes rowing @ 30-32 watts 5,000-8,000 meters to warm-up followed by 15 minutes of jumping rope pre-weights. After training I do 20 minutes on the elliptical, and then I would usually go to the track and jog for 3 miles. On this diet I can only get 10 minutes rowing, 10 minutes jump rope, save some energy for the weights, followed by 10-15 minutes on the elliptical. I am wiped at the end. I tried to run but I just cramped up.
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05-18-2009, 02:16 PM #50
I do agree with you. See my concluding remark. However the whole point (as I read it) was between COUNTING and GOOD food. Indeed if it work it work that goes for everything.
Yeah the metabolism always adjusts to its environment in attempt to maintain homeostasis. Thing is, it has its limits.
All the calculators and calories tools are simply just estimates at best, and ****ty ones at that. All you really need is a mirror, or a camera so you can take pictures to get an objective view of yourself (the camera won't lie to you like your brain will) and a scale. If you're not seeing progress over time in the mirror, photos or scale, you just need to eat less than you currently do.
People get wrapped up in all these online calculators and they forget the best way to do it is still by trial and error based on REAL WORLD results, not internet formulas.
No, the overall end result is still going to be fat loss because of the overall deficit. Whatever postprandial fat gain there might be is going to be immediately burned off because of the overall deficit.
This is what I do not know enough to agree. The whole case of ppl not getting enough food to loose fat make me believe the association" deficit = fat loss" is not that much automatic under all possible conditions.
The whole point of my example is that the whole "not storing extra fat" because "I'm in deficit" is a matter of chemical messenger. If you mess with those messenger by eating some things, then I do not believe the assumption is automatic.
Define "small calorie deficit"
No, all is not ok from a calorie point of view because whatever "tons" of sugar is, it's going to completely negate a "small calorie deficit" then you add even "more sugar" along with "saturated fat in big proportion" on top of it.
Unless you want to add some hard numbers to this theoretical situation, two doses of sugar and a big hunk of fat are going to blow a "small calorie deficit" completely out of the water and put this completely lost dieter over maintenance level.
Yes my example is hard to make in real life because eating very fast carb dont make you feel full and migth even make you feel hungry so it's not easy to stay on the deficit by eating that. That reason alone is why I like low carb. (Or medium carb, but only near workout) Make it harder to blow the deficit.
insulin can not make fat from nothing.
What if under some proper circonstance it was more thermodinamicly and chemically efficient to just eat its own muscle (or anything else) and store that fat molecule anyway? One of such circumstance is fasting. What if you could trigger (temporarily) that state using the right food induced messenger ?
Agreed. Eating healthier foods makes it much easier to hit calorie targets while still enjoying a relatively large volume of food.
I certainly don't think people should throw caution to the wind and eat junkfood for the bulk of their diet, but they don't have to fear pasta, bread, potatoes or even small amounts of sugar in their coffee or tea either.
Honestly for me I still prefer using those around workout if possible.
The truth for me is that low carb work well when I do it.
In the past 5 years I've lost 40 lbs in a summer on it. Then try to slowly get carb back. Then in the next two year get back all I've lost. Then lost again .. then got back again.
So what I'll have to say is that it work well but it's hard to have it as a lifestyle.
I'm trying to cut for a third time in a more lifestyle doable manner so hopefully I wont get it back in two years.Last edited by Pho3NiX; 05-18-2009 at 02:49 PM.
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05-18-2009, 02:18 PM #51
grrr, its just a fad this whole "no carb" thing...when you kill your carbs all that happens is that you ger rid of a whole heap of water that the carbs already in your body are stored with. hence people find rapid weight loss when they kill their carbs...hey they might even look a lil skinnier too! (its the deffinate way to go if u wanna lose some weight to fit into "that dress" in a weeks time)
the fact is, that it requires more energy to convert carbs to adipose tissue as it does to conver fat to adipose tissue. there is more energy in a gram of fat than a gram of carbs. so what would you rather be eating???
at the end of the day i believe so long as your body is getting the right amount of nutrients i.e. good fats, protein, minerals and vitamins. a calorie controlled diet is the best way to lose weight.
i have not posted on this site for a long time, i used to split hairs between diets, calorie differences, macros etc. now, i just hit the gym 3-5times per week, run 3 times per week and foucs on a nutrient rich diet. things work much better for me this way. at a restaurant or in a supermarket i just look at what would be healthy for me i.e. salami vs tuna for a sandwich...
keep it simple people you will find life much more enjoyable and your weight loss more sustainable if you do so.
I look at you people eating 6 eggs, steaks, sausages, bacon...ur all on ur way to a heart attack and liver problems from too much protein, cholesterol and saturated fats. and ur trying to say that its going to be more beneficial for you than a smoke salomon, rocket and pesto pasta. hmmmmLast edited by 1211; 05-18-2009 at 02:28 PM.
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05-18-2009, 02:25 PM #52
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05-18-2009, 02:32 PM #53
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Calories are calories? oreo diet
no carbs isnt the way to go at all, you need carbs both fast and slow at different times of the day..surplus of carbs leads to them being stored as fat..the wrong kind of carbs (fast) are stored as fat anytime..but carbs are as important as anything IMO
calories are calories? wrong! before anyone blows up about this lets do an experiment..take two similar people one person go on an all oreo diet and the other on a clean diet full of protein slow carbs and fats with the same workouts and see what happens..the person on the oreo diet will store those oreos as fat and will have no gains whatsoever and the person on the real food diet will
too much of a deficit and the body will store fat
either way no matter what works for you i would suggest everyone trying a clean (all food groups) diet to see how it goes and what kind of gains you get
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05-18-2009, 02:55 PM #54
I may have badly read the forum but I do not see no post about no carb
(Exept a few keto post)
BMI is a statistical correlation tool. Nothing more nothing less. It's not the cause of anything. At best you can do correlation between an symptom and BMI.
To this i'll simply add that Type II Diabete prevention / "cure" diet are designed to increase insulin sensitivity by feeding you with thing that have low insulin impact.
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05-18-2009, 03:39 PM #55
That is a truly uninformed post my friend. Everyone always says the same thing. Your gonna have a heart attack! High cholesterol!!! Saturated fats are de debil!!!
Low Carbohydrate Diets Do Not Harm Arteries
Low carbohydrate, high fat/protein diets have been proven to help people lose fat quickly. Health experts however, are worried that high fat weightloss diets promote blood vessel disease, heart attack, stroke, and diabetes. Fifty years of research showed that diets high in cholesterol and and saturated fats were linked to to heart and blood vessel disease. Most recent studies show that weight loss is healthy in people who follow reduced calorie diets regardless of their fat, protein, or carbohydrate content.
Australian researchers in an eight-week study, showed that low carbohydrate weight loss diets had no effect on arterial health. They compared the effects of a low calorie, low carb, high saturated fat with a low calorie, low carb, low fat diet on blood vessel health. People lost weight on both diets, and they improved equally in measures of blood vessel health.
(American Journal Clinical Nutrition, 87: 567-76 2008)
The egg is a perfect example. It was shunned and hated for how long because of it's high cholesterol content? Now we know it is perhaps one of the healthiest food sources available anywhere, and cholesterol has many important health functions. The medical community is backing away from cholesterol as the cause of heart disease, the new stance is that there is some sort of correlation that they don't quite understand.
When people consumed butter, eggs, and saturated fats, we had far less incident of heart disease than we do now. In fact, it didn't exist. Now it's our number one killer by a landslide.
Now we have an entire society ingesting rancid hydrogenated vegetable oil and eating sugar by the long ton. We are far less healthy than we once were. It's been a slow recovery from the knee jerk reaction of the American Heart Society to finally admit the mistakes they made back in the 50's when they began changing the the food we eat. But science is catching on and the truth is leaking out.Semper Fidelis
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05-18-2009, 05:22 PM #56
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05-18-2009, 06:13 PM #57
Other than some anecdotal evidence of ppl having achieved this using stims / thyroid/etc supplement and lot of meal through the day to *theoretically* keep the metabolism very active .... I have no idea, no opinion and no interest on the subject.
Some ppl also claim it's possible on the "noob gain" period of time.
All I was saying is there's no need to become an extremist to any camp and the automatic reaction "deficit = fat loss" is I believe an oversimplification. However If you follow that and have general goodwill etc... it probably always work unless you really do everything to prove it wrong.
However it's my experience that you can still have muscle adaptation, gain strength, improve neurological response and improve form of movement on Caloric deficit... which is what I'm really interested at.
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05-18-2009, 06:22 PM #58
accepted and i agree as to carbs not being a bad thing i was just trying to point out they do function differently for some of us so science needs to catch up with some in depth carb V protein V fat diets in trained individuals with a large study group instead of 10 people. lol
if a calorie was just a calorie and nothing more than the same form of energy being utilized by our systems once metabolized then you shouldn't have lost strength going low carb. i for one know several people whom noticed no energy loss going low carb which just shows we are all a little metabolically different.
i don't know that i believe in fat storage on a deficit but i do know you can build muscle mass on one if you're a noob lifter which brings up a whole can of worms as to how that happens. i mean even though a noob is loosing fat they are very capable of gaining muscle so it seems at this point our bodies are able to utilize above maintenance calories from fat storage for the sole purpose of making muscle when needed for the noob. would be nice to isolate that process eh...............
Emancipate yourselves from mental slavery;
none but ourselves can free our minds
Marcus Garvey
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05-18-2009, 06:30 PM #59
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So much broscience in this thread.
Fat does not raise insulin and blood sugar levels, carbs and protein do. If you are hyperinsulemic then increasing fat in the diet (ie a keto diet) will aid in fat loss.
Try telling that to a diabetic http://www.diabetes-book.com/articles/diet.shtml
Fat and protein are essential to the diet. Carbs aren't.* ʍǝɹɔ ǝıssnɐ *
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05-18-2009, 06:33 PM #60
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