Exercising on FDs

Foamroller

jknight001 wrote: »

Again, thx for all of the info. I feel so smart.

Do you eat high protein as well? And for fat, only healthy fats or can you get away with the higher saturated fats?

Not "high" protein. I'm trying to stay around 0.7 g/lbs. Some days over, some days under. On trial now is to eat 30g each time. Some claims of better muscle synthesis. Not sure for me.

The healthy fats: Sat fats are good for health and more filling too! I try be around 60-70% in fats kcal intake. Fry in lard, coconut oil, eat avocado, bacon, beef, pork, salmon, some olive oil. I allow a bit of sesame oil, although they're seed oil. I generally avoid omega 6 and only a bit of carbs in budget.

At start it felt weird, but I basically lost that hangry feeling in oct/nov, so it's a trade off I take.

I miss more fruits and vegs, but some compromizes I gotta do. Health much improved. 1 year ago a 3 hours bike marathon left me unable to walk for 2 weeks due to the worst knee. On Saturday I did 4.5 hours!

It's hard because I came from a totally carb dominated diet. It helps me a lot, but carb thresholds are individual. So some may have similar experience like me, for other people they can binge in carbs and still lose weight. We're all different.

Edit: Hard workouts depletes the glycogen and helps on insulin resistance. So that's one of the reasons I train so much. It also allows me a bit more carbs and still be fat adapted (fat burner).

feisty_bucket

Foamroller: I'm curious about your experiences with lard. I've never used it before but would maybe like to add it in to my daily stuff. How well does it keep? How do you handle it?

Foamroller

I LOVE lard! Still using the leftover from xmas...stored in fridge. Some keep it in airtight containers in room temp, but it needs to be pure fat, no burnt meat specks or residue.

Frying stuff in lard, makes everything so tasty and rich. Even frozen vegs become amazing when fried up in lard.

I can't buy commercial lard here, it simply doesn't exist as a product But you can prolly buy a jar and test if it suits you.

I'm gonna have to make my own. Here's a recipe

For xmas the traditional dinner here is roasted pork ribs seasoned with salt and pepper. Which gives a really great taste to spinach etc when I wilt it down with lard.

It's also possible to save up bacon drippings (strain!) which will give the fat a smoky flavor.

This is my lardfried smoked ham with asian flavors.
200 g preboiled smoked ham
ca 150 g brussel sprouts
50 g wilted spinach seasoned with sesame oil and seeds
100 g kimchi
= around 500 kcal

Takes less than 10 mins to prepare. I try to combine fat, prot and something spicy/sour in dinners, cause it just feels so much more satisfying

jknight001

@foamroller - I am interested because I find carbs - especially fruits and veggies - leave me feeling empty. I have always loved meats and fats for feeling satiated but because of a family history of heart disease I haven't gone low carb, high proteind (or especially fat).

Do you find you have to really track your calories on LCHF since the fats are high calorie? Or does your body metabolize them well so if you go a bit over it isn't a problem. That would be my concern is that I would go way off the calorie chart and have a heart attack to boot. And are nut butters a big part of your diet?

jknight001

@foamroller - Wel,l look what I just found on Yahoo! - A Change of Heart, Cholesterol May Not Be As Bad As Once Thought. That's vindication for you.

orlcam

Oh yeah...great stuff pork fat/lard/drippings. I like to save all of the stuff left after I smoke pork shoulders...the fat cap, extra seasoning/bark. It's great for making dishes like jambalaya and red beans.

Foxgym

I did th 5:2 a year ago, full 24hr fasts, I found (even with bringing down workout intensity on fast days) I was destroyed by the workouts! I gave up thinking 'it's not for me' However I watched Dr Mosley's documentary again and got the bug, the science really is cool.
So this time I am doing 16hr fast, so I eat at lunch and dinner. this has made a huge difference to my energy levels, my body really needed a refuel after a fasted workout.
I still have some issues with muscle soreness/tiredness but not chronic like last time!
I am wondering if I should use Protean shakes/bars or perhaps creotene? anyone have ideas. My diary is open, and I welcome new friends, to exchange ideas and motivation with.

Foamroller

@Foxgym. I use creatine only before and after hard sessions. Some people use it every day, find what works for you. Sometimes I protein shake before session, so far it seems body doesn't get so tired. After workout intake is a whole industry, lol. I go with what the body wants. If very, very intense, I'm not hungry after gym (hormone cocktail due to pain) Long, moderate sessions very hungry.