Ask me...

[signature166]

Go ahead. Diet and nutrition questions please.

[Josh_607]

Why is it i ate a large meal of chicken, vegetables ,and rice still feel hungry the second i finish so i follow up with a bowl of oatmeal, couple fist fulls of cashews, like 5 scoop of peanut butter with honey, and a scoop of whey with water (mean while drinking water continually through this whole eating process) then I'm still not satisfied? Like i'm almost hyperglycemic. I'm a broke college kid and can only eat so much. It's like this quite often on workout days but never on rest days. I'm 6'1" 200lbs and probably under 10%bf if i had to guess.

[signature166]

Maybe you have a a really fast metabolism or hyperthyroidism like some of the excellent regular posters on here like Holyspokes. Maybe it is your only meal of the day. Maybe you are expending thousands of calories per day exercising and you need more food than you are eating. If you are concerned about the lack of satiety and haven't already been to see licensed medical doctors about the potential thyroid condition, then you should. If you have already ruled that out as a cause, then you need to find the cheapest food you can.

[Josh_607]

Lmao I like that, but it's hard to be massing up on really cheap food. And i keep decently full for most the day and my workouts usually don't last any longer than an hour. Add 2 slices of high fiber toast covered in butter and a very large protein shake. I thought maybe i was short a vitamin but now i'm on a multivitamin with no help. just weighed 208 when i'm normally right around 200. So there's a lot of something in me >_< must of been over 3000 calories in 3 hours now. And if i had an over active thyroid woulnt i find it very difficult to put on muscle? I mean i've put on 40lbs in the last 11 months.

[getgot211]

why are the other threads getting deleated? they were as legit as any in this forum.

[signature166]

Lmao I like that, but it's hard to be massing up on really cheap food. And i keep decently full for most the day and my workouts usually don't last any longer than an hour. Add 2 slices of high fiber toast covered in butter and a very large protein shake. I thought maybe i was short a vitamin but now i'm on a multivitamin with no help. just weighed 208 when i'm normally right around 200. So there's a lot of something in me >_< must of been over 3000 calories in 3 hours now. And if i had an over active thyroid woulnt i find it very difficult to put on muscle? I mean i've put on 40lbs in the last 11 months.

Congrats on putting 40lbs of muscle on in the last 11 months. You're right about the thyroid and putting on muscle, however, you neglected to mention that in your first post and I don't quite have the whole mind reading thing down yet. Maybe with that combination of rapid size gains and low bf% you have the genetics to be the next Ronnie Coleman. Yeah budday...

[signature166]

why are the other threads getting deleated? they were as legit as any in this forum.

One of the mods found the threads to be objectionable e-flames. That conclusion doesn't make sense if the two threads are viewed in a vacuum, however, in light of my Thursday night posting spree and other recent comments, I can understand why the mod chose to do what the mod did.

[SupahStarr]

Stats: 5'4", 1000 lbs

What did you eat?

[signature166]

Stats: 5'4", 1000 lbs

What did you eat?

A small village in Papua New Guinea.

[man0war]

A small village in Papua New Guinea.

Lol gotta get me one of those !


Question : 6'5" , 245 , lean mass at least 180 (so yes, still way overweight) , 22 yrs old. I lift [moderate to high intensity] for about an hour daily and another 10-20 mins of more or less intense HIIT on a recumbent. Generally 5-6 days a week. Is 3100-3300 calories a good rough estimate for my maintenance ? Katch-McArdle formula [based on LBM rather than whole weight] would have my BMR around 2120-ish and if I were to unfavorably use the 1.55 activity multiplier [3-5 days of moderate exercise] that would have my maintenance around 3300.
Always gathering opinions on this and since you wanted questions , there ya go

[Holyspokes]

Hailo,

Can a normal healthy person who exercises rigorously, daily, get TOO much potassium?

Thank you sir

[signature166]

Lol gotta get me one of those !


Question : 6'5" , 245 , lean mass at least 180 (so yes, still way overweight) , 22 yrs old. I lift [moderate to high intensity] for about an hour daily and another 10-20 mins of more or less intense HIIT on a recumbent. Generally 5-6 days a week. Is 3100-3300 calories a good rough estimate for my maintenance ? Katch-McArdle formula [based on LBM rather than whole weight] would have my BMR around 2120-ish and if I were to unfavorably use the 1.55 activity multiplier [3-5 days of moderate exercise] that would have my maintenance around 3300.
Always gathering opinions on this and since you wanted questions , there ya go

You are less way overweight than I am, that's for dang sure!
There is no such thing as "less intense HIIT"--HIIT is high-intensity by definition. Anything less and your just doing intervals.

Anyways. I'm not a big fan of calories in general, but especially not if you have to count them. Assuming you are getting adequate protein and EFAs (which I am assuming you are eating because you know what the Katch-McArdle formula is) and assuming that your goal is to maintain/gain muscle mass while losing fat asap and assuming that you are diligently tracking everything that you eat, then I would suggest that you slowly cut back on portions and/or number of meals until you find the combination that provides you with acceptable relationships between fat loss, muscle retention, energy, recovery, and satiety.

[signature166]

Hailo,

Can a normal healthy person who exercises rigorously, daily, get TOO much potassium?

Thank you sir

I want to say "Not likely" if they are drinking enough water and have fully functioning kidneys, but "get" is ambiguous and I'm sure you can inject enough potassium to make it "TOO much."

[snwdevl10]

In one of your other deleted/closed threads, you mentioned something about "as long as certain parameters are met" then nothing else matters. What are these parameters and what numbers do you think can be considered adequate?

[roofgoof]

Can I lose fat eating more carbs than protein?

[Holyspokes]

I want to say "Not likely" if they are drinking enough water and have fully functioning kidneys, but "get" is ambiguous and I'm sure you can inject enough potassium to make it "TOO much."

Well maybe if you are using a ton of salt substitute on your food.. but I mean from whole foods.

[signature166]

In one of your other deleted/closed threads, you mentioned something about "as long as certain parameters are met" then nothing else matters. What are these parameters and what numbers do you think can be considered adequate?

I think it was Metallica, who in reference to clean vs junk eating, said "nothing else matters." I forget what the numbers are on EFAs, but you can find them around here. I know Alan likes to use grams/lb (or kilo) of target body weight (TBW), and I believe Lyle does too. For a very thorough answer (and ways of calculating TBW and eating for a particular goal), you should check out Alan's research review, or for a less-in-depth but still accurate view there probably is an article on Lyle McDonald's site.

Protein recommendations are usually given as a range. If you are training hard and have properly functioning kidneys, the reasonable lower bound seems to be .6 or .7g/lb/day and the upper 1.5-2g/lb/day. I still haven't figured out how much the TEF of eating additional protein over .7g/lb affects progress towards your goals, or whether satiety is affected by eating more than .7g/lb. I also want to find out more about the size of the protein sparing effect of carbs. Also, newer information puts the protein requirements for older men towards the middle to top of the range because of poor utilization of amino acids.

[signature166]

Well maybe if you are using a ton of salt substitute on your food.. but I mean from whole foods.

Are you being sincere? Or is this some thing to trip me up? The stuff that I read on pubmed talked about highly complex homeostatic regulatory mechanisms wrt to potassium levels in the body. So, I doubt it given that you are drinking enough water, consume whole foods, rigorously exercising, and have properly functioning kidneys.

[signature166]

Can I lose fat eating more carbs than protein?

Yeah, why not. You can lose fat eating only carbs or carbs + EFAs, but that wouldn't be optimal. Assuming .7g/lb min for protein thats about 130 grams for you and approx 520 calories. Eating 50g of fat will put you at about 1000cals for the day. That should give you about 1000cals of carbs to eat, 250g, and you would still be losing fat (assuming that your BMR + daily activity level is >2000).

[Holyspokes]

Are you being sincere? Or is this some thing to trip me up? The stuff that I read on pubmed talked about highly complex homeostatic regulatory mechanisms wrt to potassium levels in the body. So, I doubt it given that you are drinking enough water, consume whole foods, rigorously exercising, and have properly functioning kidneys.

Well, I've thought that maybe I was getting too much in the past.. but seeing as what reading I've done on it, your body can process potassium pretty darn well, and an "excess" or toxicity would be hard to manage if like you said you are drinking enough water and have properly functioning kidneys. I am also only thinking about Potassium from whole foods (potatoes, fruits, vegetables, etc) Not to mention if you exercise, your potassium needs would increase, no?

So basically just confirming what I thought. Thank you.

I brought it up after one of the recent threads where someone was worried about eating TOO many bananas.. and someone negged me because I said getting too much potassium from bananas was absurd.

[Holyspokes]

I think it was Metallica, who in reference to clean vs junk eating, said "nothing else matters."

LOL reps on recharge

[Greater Deity]

Thinking of nutrient partitioning, why is it better to cut calories than perform some moderate cardio? And in the long run, is it all about caloriesIn v. caloriesOut; or is it about where those calories go? What effect would either have on insulin sensitivity long term?

If you are going to tell me what everyone else has told me so far, then just don't respond. Because I have heard and read it, several times.

Cheers!

[Nefariousx1]

Hey Sig I have a simple question... What fruit would be better Post work out for replenishing liver glycogen. I usually have a banana but would an Apple suffice?

thanks for your help

[signature166]

Thinking of nutrient partitioning, why is it better to cut calories than perform some moderate cardio? And in the long run, is it all about caloriesIn v. caloriesOut; or is it about where those calories go? What effect would either have on insulin sensitivity long term?

If you are going to tell me what everyone else has told me so far, then just don't respond. Because I have heard and read it, several times.

Cheers!

Better for what? What effect would either what have on insulin sensitivity long term? I don't mean to be such an ass, but if you ask a fairly complicated and technical question followed up by don't respond unless you have something new to add, then I'm going to need precision in the asking of the questions, and I'll need to know what it is you already know.

I'll be glad to take a shot at answering refined versions of those questions with the ambiguity removed as best as possible, and with you filling me in a little on what you already know. As I said in an earlier post, I'm currently studying mind reading, but I'm not quite proficient yet (in person I'm awesome, but the intarwebs is giving me trouble).

Thanks.

[Dro3]

simple question...

Currently weighing in at 161 lbs. looking to get up to 170 SLOWLY...none of that bulk/cut ****. I'd be satisfied with gaining 1.5-2 lbs/month. Currently getting right around 2800 calories a day. Approximately how many grams of fat should I be eating a day to keep my macros in check? I *sort of* count my protein intake (around 170g) but I haven't been counting carbs or fat.

[signature166]

simple question...

Currently weighing in at 161 lbs. looking to get up to 170 SLOWLY...none of that bulk/cut ****. I'd be satisfied with gaining 1.5-2 lbs/month. Currently getting right around 2800 calories a day. Approximately how many grams of fat should I be eating a day to keep my macros in check? I *sort of* count my protein intake (around 170g) but I haven't been counting carbs or fat.

You can't "sort of" count calories, you either do or you don't. I'll look up the numbers on the fat sometime, but I believe the published recommended minimum range is 20-30% of calories from fat.

Assuming that 2800cals is appropriate for your goal and assuming that you are meeting min protein and efa requirements, then you can figure out based on "sort of" counting protein and efas, how much room you have left over for more carbs/fat/protein that are contained in foods you like to eat.

[signature166]

Hey Sig I have a simple question... What fruit would be better Post work out for replenishing liver glycogen. I usually have a banana but would an Apple suffice?

thanks for your help

Is that an issue that you should be concerned about? Is liver glycogen only refilled by fruits?

[whitey17]

yo sig wat benefits will i get if i start taking some omega3 fish oil pills i kno alot of people use them with there supps but i nvr really understood why or what the pros of it are???

[RandyJH]

I'll play along, there are still a few things crossing my mind.

How significant do you think the hormonal response to a glycogen depleting exercises truly is. Assume this is done in combination with tension training. And of course this is in regards to fat loss.


Also before I take more of your time up with questions, do you have any credentials in particular.

Either way you seem to be knowledgeable enough.

Thanks

[signature166]

yo sig wat benefits will i get if i start taking some omega3 fish oil pills i kno alot of people use them with there supps but i nvr really understood why or what the pros of it are???

Hopefully omega3 fish oils will help you learn about grammar, spelling, and punctuation.
j/k!
The Paleo camp (whose views I do not endorse) claim that many modern health problems come from a lack of adequate omega3 fatty acids in the diet. Some other people made claims that omega3 acids help with mental health issues and prevent cardiovascular diseases. However, more recent analyses do not support these claims to great extent. I think Dr. Horse said something about the dosage level in a recent thread, and its pretty low. Maybe 2-3g/day max.