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  1. #931
    Good day Felicia Gxp23's Avatar
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    Originally Posted by s58 View Post
    This is a great thread to show friends and family. But do you have any sources? Because my friends and family won't believe it without seeing one
    I have learned that its not important to try and convince your friends and family of such things, apply the knowledge and show them yourself.
    Eat the damn yolk.
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  2. #932
    Teen Bodybuilding Manager s58's Avatar
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    Originally Posted by Gxp23 View Post
    I have learned that its not important to try and convince your friends and family of such things, apply the knowledge and show them yourself.
    Well forget that I even mentioned family and friends. There should still be sources for this. Because how do we know what he is saying is the truth if it's not backed up by science/sources?
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  3. #933
    Good day Felicia Gxp23's Avatar
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    Originally Posted by s58 View Post
    Well forget that I even mentioned family and friends. There should still be sources for this. Because how do we know what he is saying is the truth if it's not backed up by science/sources?
    It is, its not hard to find that carbs are no essential, hence the keto diets.
    Eat the damn yolk.
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  4. #934
    Teen Bodybuilding Manager s58's Avatar
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    Originally Posted by Gxp23 View Post
    It is, its not hard to find that carbs are no essential, hence the keto diets.
    I was talking more about the iifym part
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  5. #935
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    BBdotcom, where common sense must be defended in every thread...............
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    You can't out-train bad nutrition.

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  6. #936
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    1. Really good job on the site, Thanks for your info
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  7. #937
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    Returning from injury - Nutrition Advice

    TL;DR below
    Hi. I'm 18, 6ft 5 and I just weighed myself this morning and am now 100kg. I've never had a consistent run in the gym (longest was 3.5 solid weeks). I've been seriously struggling with injuries from rugby and study for school. I picked up a serious back injury last year from rugby. This screwed me over in the gym and rugby. I got back to playing rugby back in mid October and still couldn't do a proper workout (could only do front squats, only block pulls, only dumbbell row etc). Unfortunately, I picked up a number of freak injuries from rugby since October which limited me to playing under 2 games in one season and my back has deteriorated as a result of being sidelined. Since XMas, I gave up on going to the gym due to injury, played 1 more game of rugby as our season finished and just ate like a pig. I lost what little muscle i had but fortunately, put on a few kilos in the process. I'm going to start getting stuck into rehab over the next 2 months with the hope of getting back into SS by summer. My main q is since my main goal is to develop strength and put on as much weight as possible, if I meet my macros by 8 o'clock each day, could I continue to eat just to slap on some extra grams onto my body. I have a fairly shit physique - lanky, bit of a belly developing, skinny legs etc - so would eating as much as possible have a negative effect on my body? Cheers.
    TL;DR - injured from rugby for 1 year
    - no consistency in the gym
    - goals = strength, weight and eventually build up plyo
    - will eating hundreds if not thousands of calories past my macros have a negative effect on my goals?
    6ft 5 crew
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  8. #938
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    Good post
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  9. #939
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    Hi all im a newb and its not that clear to me... can you please help?
    i think the "Quick example" you gave above will help me understand better..

    Im 31
    5"6
    191 lb
    25% BF
    Want to lose body fat..
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  10. #940
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    great job , thank you
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  11. #941
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    When increasing calories, my protein will stay the same, but should my majority of increase be from fats or Carbs? Does it matter?
    Progress, not perfection.
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  12. #942
    Registered User goktrenks's Avatar
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    -Contrary to traditional belief, eating smaller, more frequent meals does not have an inherent metabolic advantage over the same diet consumed via larger, less frequent meals.
    I quoted this from op,does anyone have links for a further read on the topic or a good explanation for the reasoning behind it?
    Thanks.
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  13. #943
    Registered User magadisho's Avatar
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    IIFYM doesn't work on all people
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  14. #944
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    good article
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  15. #945
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    Good job on the sticky man. reps on recharge.
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  16. #946
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    So this doesn't work for people who are very over weight.

    Using this formula being my total Protein to 43% and fat to 45% of my daily caloric intake after the deficit. Leaving only 13% for carbs. This would likely send my body into shock. No thanks.
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  17. #947
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    Originally Posted by magadisho View Post
    IIFYM doesn't work on all people
    I know this is a very touchy subject for people and I personally dislike putting labels on diets. With that said, any diet which is built around a caloric deficit will work. The most important aspect of any diet is making sure your total caloric intake is less than your daily average expenditure. Food selection, macronutrient breakdown, and all other dietary details are insignificant and utterly useless if that aspect isn't met. If you meet that requirement then just about any diet in existence will work, including IIFYM.
    Human beings lose weight if they burn more calories than they consume over time. This is the most basic fundamental physiological process related to dieting that the fitness world has overcomplicated to the nth degree.
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  18. #948
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    yup this is so true!

    Originally Posted by notarg View Post
    I know this is a very touchy subject for people and I personally dislike putting labels on diets. With that said, any diet which is built around a caloric deficit will work. The most important aspect of any diet is making sure your total caloric intake is less than your daily average expenditure. Food selection, macronutrient breakdown, and all other dietary details are insignificant and utterly useless if that aspect isn't met. If you meet that requirement then just about any diet in existence will work, including IIFYM.
    Human beings lose weight if they burn more calories than they consume over time. This is the most basic fundamental physiological process related to dieting that the fitness world has overcomplicated to the nth degree.
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  19. #949
    Registered User atmos7fera's Avatar
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    Hello!

    Is there any scientific sources supporting the DCA?

    Thank you!
    I'm sorry about my english, I'm on it!
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  20. #950
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    eating Chipotle every day for a year

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  21. #951
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    My only question is: How do I know how many grams of protein/fat is in that meatloaf on the thanksgiving dinner, or how much protein the salmon I just ordered, has? Everything else makes sense to me though, sorry new to this whole nutrition thing; I've been eating junk all my life.
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  22. #952
    Registered User Puloma's Avatar
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    The phrase DCA means meeting the individual macronutrient requirements to meet one's goals and then you can have foods which you prefer. When you take care of your macro needs, you must not ignore your micronutrient needs too.
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  23. #953
    Registered User Richhhhshel's Avatar
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    Hopefully im asking this in the right place.
    Im sure this is a dumb question but ill ask anyway.
    Iv lifted weights for about 3 years now without any significant gains aside from newbie gains perhaps a bit more but not to my eyes anyway.
    Now iv started counting macros and have embarked on a cut.
    I totaly get the OP although im trying to do it the clean way. My issue is that iv never yet hit my recomended calories. Does this mean i will just lose weight faster? And perhaps take some muscle with it.
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  24. #954
    Registered User irishman301's Avatar
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    Originally Posted by Richhhhshel View Post
    Hopefully im asking this in the right place.
    Im sure this is a dumb question but ill ask anyway.
    Iv lifted weights for about 3 years now without any significant gains aside from newbie gains perhaps a bit more but not to my eyes anyway.
    Now iv started counting macros and have embarked on a cut.
    I totaly get the OP although im trying to do it the clean way. My issue is that iv never yet hit my recomended calories. Does this mean i will just lose weight faster? And perhaps take some muscle with it.
    Sort of...but not exactly.

    The purpose of doing this is so that you have complete control over the rate at which you gain or lose weight.

    The goal with cutting is usually to lose weight at a relatively slow rate (about 1 lb/week) such that you maintain as much muscle as possible while continuously losing fat over the duration of the cut.

    The goal with bulking is usually to gain weight at a slow enough rate such that fat gain is minimal (this number varies depending on how long you've been dieting/training for).
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  25. #955
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    Originally Posted by irishman301 View Post
    Sort of...but not exactly.

    The purpose of doing this is so that you have complete control over the rate at which you gain or lose weight.

    The goal with cutting is usually to lose weight at a relatively slow rate (about 1 lb/week) such that you maintain as much muscle as possible while continuously losing fat over the duration of the cut.

    The goal with bulking is usually to gain weight at a slow enough rate such that fat gain is minimal (this number varies depending on how long you've been dieting/training for).
    Hey. Thanks for the info.

    Just to elaborate then.
    If i continue to stay below my calories but hit atleast 0.8g of protein per Lbs and maintain a decent lifting program will this maybe help prevent some of the muscle loss?
    I just dont want to continue with such a big deficit if its going to seriously hamper any progress.
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  26. #956
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    The two things that'll help prevent muscle loss are:

    1.) Losing weight at a slow rate. If you find you are losing weight too quickly, then you will want to increase your total calories a little bit.

    2.) Continuing to lift heavy a** weights!
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  27. #957
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    This has probably been answered dozens of times, but I can't read through 32 pages.

    Why exactly are carbs not considered minimum requirements? It seems like a very important part on any diet.
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  28. #958
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    Originally Posted by rpedrosb View Post
    This has probably been answered dozens of times, but I can't read through 32 pages.

    Why exactly are carbs not considered minimum requirements? It seems like a very important part on any diet.
    This is only a small portion of the article to answer your direct question, I would recommend reading the entire page (and further articles if you wish) for a more in-depth explanation here.


    Are Carbohydrates Essential?


    Despite oft-heard claims to the contrary, there is no actual physiological requirement for dietary carbohydrate. Even the RDA handbook acknowledges this, right before recommending that a prudent diet should contain a lot of carbohydrates.
    To understand why carbs arenít essential, I need to discuss the concept of an essential nutrient briefly.

    And, in brief, an essential nutrient is defined as:
    Any nutrient that is required for survival.
    Canít be made by the body.

    Quoting from my own Rapid Fat Loss Handbook:

    The second criterion is the reason that dietary carbohydrate is not an essential nutrient: the body is able to make as much glucose as the brain and the few other tissues need on a day-to-day basis from other sources. I should mention that the body is not able to provide sufficient carbohydrate to fuel high intensity exercise such as sprinting or weight training and carbs might be considered essential for individuals who want to do that type of exercise. Iíll come back to exercise later in this article.
    But from the standpoint of survival, the minimum amount of carbohydrates that are required in a diet is zero grams per day. The body can make what little it needs from other sources. What, you ask, are those other sources? Read on.
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    Registered User kinkings's Avatar
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    So does my initial protein/fat have to come from whole healthy foods? I kinda like my current macros 148g protein 60g fat rest carbs. Would it be ok if some of that is from junkfood? maybe like 10-15% of total calories? Or would that have a negative effect on my bodycomp? Thanks!
    Last edited by kinkings; 06-05-2017 at 09:44 AM.
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    3maj is offline
    Originally Posted by kinkings View Post
    So does my initial protein/fat have to come from whole healthy foods? I kinda like my current macros 148g protein 60g fat rest carbs. Would it be ok if some of that is from junkfood? maybe like 10-15% of total calories? Or would that have a negative effect on my bodycomp? Thanks!
    What are your stats and your total daily calories? Judging just by your protein/fat intake 10-15% of your calories from junkfood would probably equal a quarter of a cheeseburger so I don't imagine it would be satisfying in any way.
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