Drinking 1500ml whole milk(blue top) and other dairy a day

[Adamjoseph2910]

Hi, due to an injury I'm off this diet for now , my injury was causing breathing problem but I've heard a large intake of creamy dairy such as Greek yogurt and whole milk which I was having can cause breathing issues like shortness of breath, is consuming this much dairy considered unhealthy or do you think I'm good to carry on with this diet ? ANY help would be good thanks

[lmcfreekz]

Hi, due to an injury I'm off this diet for now , my injury was causing breathing problem but I've heard a large intake of creamy dairy such as Greek yogurt and whole milk which I was having can cause breathing issues like shortness of breath, is consuming this much dairy considered unhealthy or do you think I'm good to carry on with this diet ? ANY help would be good thanks

I guess that depends on your own sensitivities....

For a normal adult that has no problem with dairy then IIFYM, you're good...

I'll generally drink a litre or two of milk per day... and 200g of cheese... yesterday I did 300g of cheese and 3 litres of milk... absolutely no problems...

[Adamjoseph2910]

Okay mate thank you , appreciate the reply

[BuildKing]

I guess that depends on your own sensitivities....

For a normal adult that has no problem with dairy then IIFYM, you're good...

I'll generally drink a litre or two of milk per day... and 200g of cheese... yesterday I did 300g of cheese and 3 litres of milk... absolutely no problems...

So you drank almost 2000 calories worth of milk and ate almost 1000 calories worth of cheese, how much do you burn every day 3000kcal? Yeah im sure you do that everyday, must be a super healthy diet.

[Jasonk282]

So you drank almost 2000 calories worth of milk and ate almost 1000 calories worth of cheese, how much do you burn every day 3000kcal? Yeah im sure you do that everyday, must be a super healthy diet.

He's gonna be backed up for a while..m

[Mrpb]

I don't know how much you care about maximizing the health benefits of your diet but most sources suggest limiting saturated fats to ~10% of calories or less. With whole milk, full fat yogurt and cheese it's easy to overshoot that.

[lmcfreekz]

So you drank almost 2000 calories worth of milk and ate almost 1000 calories worth of cheese, how much do you burn every day 3000kcal? Yeah im sure you do that everyday, must be a super healthy diet.

I'm 6'4" and 220 so my BMR is 2400... maintenance comes in at 4000kcal based on a 1.7 multiplier since I'm in the gym for a couple of hours 6 or 7 days a week... and I'm bulking at the minute so that adds another 200kcal - 300kcal to the mix... so 4200 - 4300kcal a day.

Generally I'll do between 1 or 2 litres of milk per day (680kcal, 44g (P), 44g (C), 36g (F) per litre). And generally, I'll do 175g of cheese (612.5kcal, 35g (P), 17.5g (C), 43.75g (F) per 175g). So lets say on a typical day I do 2 litres of milk and 175g of cheese. That's 1972.5kcal, 123g (P), 105.5g (C), 115.75g (F). I'll do the cheese melted over 4 slices of wholemeal bread, so that's another 75kcal per slice.. so 2272.5kcal so just a little over half my daily intake... for my remaining calories I'll either go for a peanut butter sandwich with wholemeal bread or simply 80g nuts if I don't feel like peanut butter (400 - 500kcal)... 500g of chicken in the evening for roughly 800kcal... and then whatever fruit I pick up... so 4 or 5 which is usually a combination of apples, pears and bananas for around 500kcal... but sure, there are days when I'm super busy or feeling a little lazy, so I up the milk and cheese and reduce the other components to make sure I hit calories for the day...

A day would look a little different if I was settled down... family, kids etc and things like evening meal were significant... and don't get me wrong when I'm out with friends on weekend for food I'll just build it in and reduce other components accordingly... but if you're trying to hit 4000kcal daily then you need to mindful of it just to get there because it can be pretty easy to miss, whereas if maintenance was something like 2000kcal, it's the opposite and you'll generally need to be mindful of not exceeding it...

Fruit and wholemeal bread keeps me regular... absolutely no problems there... I'd change things if that was the case, but I seem to get enough fibre from that... and nuts are pretty fibrous too I guess... so I'm exceeding the minimum of 25g a day...

[ErikTheElectric]

Sounds gross. I drink a sh*t ton of milk as a kid, but I'd be bloated as hell with that.

[Mrpb]

115 gram fat from just milk and cheese? Wow.

How much saturated fat do you get per day?

[lmcfreekz]

115 gram fat from just milk and cheese? Wow.

How much saturated fat do you get per day?

Fat in the milk's 70% saturated... so 50g based on 2 litres... fat in cheese, 66% saturated... so 29g... throw in another 6g from 80g of nuts... that's 85g total.

[Mrpb]

Fat in the milk's 70% saturated... so 50g based on 2 litres... fat in cheese, 66% saturated... so 29g... throw in another 6g from 80g of nuts... that's 85g total.

Ok. I don't know how much you care about health outcomes but that amount exceeds reasonable recommendations. At 4k calories 44 gram would be 10%.

[philgriffiths]

I'm 6'4" and 220 so my BMR is 2400... maintenance comes in at 4000kcal based on a 1.7 multiplier since I'm in the gym for a couple of hours 6 or 7 days a week... and I'm bulking at the minute so that adds another 200kcal - 300kcal to the mix... so 4200 - 4300kcal a day.

Generally I'll do between 1 or 2 litres of milk per day (680kcal, 44g (P), 44g (C), 36g (F) per litre). And generally, I'll do 175g of cheese (612.5kcal, 35g (P), 17.5g (C), 43.75g (F) per 175g). So lets say on a typical day I do 2 litres of milk and 175g of cheese. That's 1972.5kcal, 123g (P), 105.5g (C), 115.75g (F). I'll do the cheese melted over 4 slices of wholemeal bread, so that's another 75kcal per slice.. so 2272.5kcal so just a little over half my daily intake... for my remaining calories I'll either go for a peanut butter sandwich with wholemeal bread or simply 80g nuts if I don't feel like peanut butter (400 - 500kcal)... 500g of chicken in the evening for roughly 800kcal... and then whatever fruit I pick up... so 4 or 5 which is usually a combination of apples, pears and bananas for around 500kcal... but sure, there are days when I'm super busy or feeling a little lazy, so I up the milk and cheese and reduce the other components to make sure I hit calories for the day...

A day would look a little different if I was settled down... family, kids etc and things like evening meal were significant... and don't get me wrong when I'm out with friends on weekend for food I'll just build it in and reduce other components accordingly... but if you're trying to hit 4000kcal daily then you need to mindful of it just to get there because it can be pretty easy to miss, whereas if maintenance was something like 2000kcal, it's the opposite and you'll generally need to be mindful of not exceeding it...

Fruit and wholemeal bread keeps me regular... absolutely no problems there... I'd change things if that was the case, but I seem to get enough fibre from that... and nuts are pretty fibrous too I guess... so I'm exceeding the minimum of 25g a day...

It's comments like your's bro that keep me on track with my current weightloss. I don't mind eating at 2,300-2,500 per day with a TDEE of 3,300, so when i finally switch to a slow bulk and aim for 3,500 a day I will be in cheese and milk heaven.

I feel for all these people hating on dairy or saying they can't stomach it - you don't get to 6'3"-6'4" drinking that soya carp as a kid do you ;-)

[lmcfreekz]

Ok. I don't know how much you care about health outcomes but that amount exceeds reasonable recommendations. At 4k calories 44 gram would be 10%.

I was skeptical as they come about fat at one point... but for what these scientific studies are worth - since you can pretty much find one out there to support any view - the saturated fat stuff seems a bit overhyped...

https://www.ncbi.nlm.nih.gov/pubmed/20071648

Saturated Fats – These fats are necessary and keep your immune system healthy, your bone density normal, and your testosterone levels in check. For years they were dumped into the danger category along with trans fats, but studies have proven them to be necessary time and time again. They have also been found that they have no association with risk of heart disease. Foods that have them include meat, eggs, and butter – food that we have been eating for thousands of years. These fats will improve HDL/LDL cholesterol levels.

https://authoritynutrition.com/5-stu...saturated-fat/

Summary

Reducing saturated fat has no effect on the risk of heart disease or death.
Replacing saturated fat with refined carbs seems to increase the risk of heart disease.
Replacing saturated fat with polyunsaturated fat may reduce the risk of cardiovascular events, but results for heart attacks, strokes and death are mixed.

[Jasonk282]

It's comments like your's bro that keep me on track with my current weightloss. I don't mind eating at 2,300-2,500 per day with a TDEE of 3,300, so when i finally switch to a slow bulk and aim for 3,500 a day I will be in cheese and milk heaven.

I feel for all these people hating on dairy or saying they can't stomach it - you don't get to 6'3"-6'4" drinking that soya carp as a kid do you ;-)

Really? Your height doesn't come from if you drink enough whole milk as a kid...

Also half his daily calories are milk and cheese. As stated before his saturated fat content is through the roof.

[gbullock32]

I was skeptical as they come about fat at one point... but for what these scientific studies are worth - since you can pretty much find one out there to support any view - the saturated fat stuff seems a bit overhyped...

Kind of agree with this. Lower (not low, but less than 60g for me) and I start to 'feel' it. More lethargic, trouble sleeping, worse recovery. Might be due to past food issues, but from bloodwork years back I can see how low fat personally effected me, ****ed my hormone levels; higher fat balanced it out a lot for me, so feeling better day to day is worth any minor issues higher fat may bring down the road.

[Jasonk282]

Kind of agree with this. Lower (not low, but less than 60g for me) and I start to 'feel' it. More lethargic, trouble sleeping, worse recovery. Might be due to past food issues, but from bloodwork years back I can see how low fat personally effected me, ****ed my hormone levels; higher fat balanced it out a lot for me, so feeling better day to day is worth any minor issues higher fat may bring down the road.

Wouldn't exactly call hear attack, stroke or heart disease minor...

[gbullock32]

Wouldn't exactly call hear attack, stroke or heart disease minor...

Just a correlation and minor increase in chances, better than feeling the effects of hormone imbalance ever day- that was a living hell.

[philgriffiths]

Really? Your height doesn't come from if you drink enough whole milk as a kid...

Also half his daily calories are milk and cheese. As stated before his saturated fat content is through the roof.

Haha no, not really, it's a joke. X-D
But just before you think people claiming eating the bread crust makes your hair curly...it doesn't (probably...IDK)

But half his cals are through milk and cheese, so what? They're rather calorie rich and he enjoys them, therefore making it sustainable in the long run while he enjoys his slow bulk.
I suppose he could just eat an extra 1.6kg of chicken breasts each day and skip drinking the milk and all the dreaded sat fat entirely?

[Jasonk282]

Haha no, not really, it's a joke. X-D
But just before you think people claiming eating the bread crust makes your hair curly...it doesn't (probably...IDK)

But half his cals are through milk and cheese, so what? They're rather calorie rich and he enjoys them, therefore making it sustainable in the long run while he enjoys his slow bulk.
I suppose he could just eat an extra 1.6kg of chicken breasts each day and skip drinking the milk and all the dreaded sat fat entirely?

Or...he could take a more moderate approach rather than all or nothing...

and no one is hating on dairy....just that getting half your daily intake from it isn't the best health wise in the long run

[BuildKing]

Or...he could take a more moderate approach rather than all or nothing...

and no one is hating on dairy....just that getting half your daily intake from it isn't the best health wise in the long run

Agree.

[Mrpb]

I was skeptical as they come about fat at one point... but for what these scientific studies are worth - since you can pretty much find one out there to support any view - the saturated fat stuff seems a bit overhyped...

https://www.ncbi.nlm.nih.gov/pubmed/20071648

It depends on what you replace the saturated fats with, as they correctly mention in the conclusion. Replacing saturated fats with unsaturated fats for example does decrease the risk of CVD.

http://onlinelibrary.wiley.com/wol1/...11737/abstract

http://onlinelibrary.wiley.com/doi/1...201600001/full

Here's a review specifically on dairy fat and risk of cardiovascular disease.
http://ajcn.nutrition.org/content/ea...34460.abstract

For future reference I recommend avoiding Authority Nutrition. It's contains a lot of misleading information. For example: They claim low carb diets cause more fat loss than high carb diets and grass fed butter is a super food. Obvious nonsense of course.

Another problem with saturated fats is that they are more easily stored as bodyfat when in surplus.
http://diabetes.diabetesjournals.org...2/11/db13-1622

Overfeeding in itself isn't really healthy. Getting 20% of your calories from saturated fats isn't going to help. For testosterone benefits far less SFA will suffice.

Just a correlation and minor increase in chances

It's been shown in randomised controlled trials too. And personally I wouldn't call 17% minor.

better than feeling the effects of hormone imbalance ever day- that was a living hell.

In the Volek study ~6 gram SFA per 1000 calories was enough for normal testosterone.

http://jap.physiology.org/content/82/1/49.long

[muruku]

I usually trust cochrane reviews. https://www.ncbi.nlm.nih.gov/pubmed/26068959