Of refeeds and diet breaks
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Hungry_Shopgirl wrote: »So I have a great couple of weeks of macros! And I'm telling you all because no one in my real life cares!
32% protein 34% carbs and fat this week, a slight deviation from last week: 31% protein, 35% carbs and 34% fat. I've been working really hard to get the protein up from ~ 25%.
Cooked 3.3 pounds of chicken breast last weekend, 6 servings of quinoa and a dozen egg white/turkey sausage/quinoa muffins for breakfast. Need to hit the store again tomorrow.
Wow, I want to be like you when I grow up I'm having an awful time trying to eat more protein. I get tired of chicken breasts really easily, plus I have a hunch that the oversized chicken breasts I get at the supermarket are pumped full of hormones (1 breast can be almost 300gr!). Organic, hormone free chicken is just not available where I live in SE Asia. Neither is turkey or cottage cheese. So there go three sources of lean protein out the window. The bit I do get is mostly from eggs and that fishy chicken. Maybe I'll just have to try and find some protein powder to supplement my intake...
I want to be like this me, too!
Protein shakes are a part of my protein. I drink one a day. It’s portable food when my meetings all run together and I don’t have time to chew.
Sorry about the lack of decent chicken. I also eat a ton of egg whites and some hard boiled eggs.
Also lovelovelove Skyr Icelandic yogurt. 120-130 caps for 150 grams, 15g protein, 11 sugar. Soooo yummy!0 -
nexangelus wrote: »So ... something a little new for me here ... I realize this is a public forum, but it seems like a good place to ask here, in this thread. In the last month or so, several young women have friended me who appear to have very scary issues with consuming enough food.
I'll accept any request, why not? I think. But this cluster of women is different. The ones who have open diaries have daily calorie goals of 666, 800, 400 calories that they don't seem to be meeting (I started looking at diaries hoping I was misunderstanding the comments coming across my news feed). I haven't made comments and am not personally affected in any way. Their bios say they want to lose vanity weight and most of them are in recovery from eating disorders or state they have an active one. Most are in college. I think a couple started the trend and the rest friended the friends of their new friends. But part of me is wondering why they friended me in the first place. I can't imagine I would come across as someone supporting this level of unhealthy (not) eating behavior.
Could it be your user name? I do not know the connections of it or if there are any connotations to it, sorry, just trying to guess here. No idea otherwise, I tend to steer clear of all that and actively delete undereaters cos triggers and cannot handle that without resorting to being annoyed, frustrated and worried at the behaviour.
Could be. I have a Ph.D. in Psychology. Maybe it was subconscious in their thinking.
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Ooooh, like the new profile pic @Psychgrrl!! I don't think I've seen one of you as an adult before
And only one protein shake a day?? I've just had one for afternoon snackus (choc with dark choc peanut butter), and have another logged for bedtime snackus, double sized strawberry with berry sorbet. It has been suggested that I need a shake intervention...2 -
@Psychgrrl there is something different about you today!!!!
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Funny enough, my ex was ana/bul and we met through MFP by chance. She posted something in the forums regarding super low calorie intake and fear of weight gain. I didn't s#it on her post, rather I just offered neutral advice. Long story short, I'm not very fond of supporting EDs myself. Lol.8
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Usually on those friend request waves, I'll take them if they can read and indeed include a note in the request.
But then I'll make a note to comment on their diary closing being under badly, especially when I saw a workout that day.
Like "hope you'll get something useful from that workout with so little food, always a bummer to get nothing from hard effort", or when the complaining starts of slow loss "body is probably under massive stress so increased water weight, don't worry, I'm sure you are losing some other weight, hope it's only fat though".
Just enough to see if they are interested in asking to educate themselves more, or just wanting to do the same old thing that doesn't work and wanting to support to do it.
Usually I'll get dropped after a few times.
That way I don't have to support stupidity.
Strangely I've had someone that keeps coming back and friend requesting me again and again after a while of kicking me out, but I think they are mental and forgetting.
In that case I even got other people commenting how low her diary was and not really a good idea.8 -
I'm hardly as engaging on my wall feed as I am in the forums, so if anyone is under eating, it slips by me. I'm only aware if they post something that warrants a reason to even look at their diary. Or if I'm bored enough, I may randomly look at a diary or two.4
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Usually on those friend request waves, I'll take them if they can read and indeed include a note in the request.
But then I'll make a note to comment on their diary closing being under badly, especially when I saw a workout that day.
Like "hope you'll get something useful from that workout with so little food, always a bummer to get nothing from hard effort", or when the complaining starts of slow loss "body is probably under massive stress so increased water weight, don't worry, I'm sure you are losing some other weight, hope it's only fat though".
Just enough to see if they are interested in asking to educate themselves more, or just wanting to do the same old thing that doesn't work and wanting to support to do it.
Usually I'll get dropped after a few times.
That way I don't have to support stupidity.
Strangely I've had someone that keeps coming back and friend requesting me again and again after a while of kicking me out, but I think they are mental and forgetting.
In that case I even got other people commenting how low her diary was and not really a good idea.
Right! It's perplexing that people who ask for friends to "help them along their weight loss journey" don't want to hear constructive input that would actually help, just general cheerleading, high-fives and hugs.1 -
Yup, I got unfriended by two people in recent months for pointing out they were undereating, and why that isn't a great idea. Both older men.7
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Were they keto? Lol.1
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Btw, anyone friended new people lately and not seeing their feed? I've seen nothing from the feeds of my two newest friends except for the first day!!!!
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Btw, anyone friended new people lately and not seeing their feed? I've seen nothing from the feeds of my two newest friends except for the first day!!!!
I've been having feed issues that I can't figure out -- but I also admit that I'm lazy, and haven't looked at my settings in a while. For some reason, none of *my* activity is showing up on my feed. (I promise, anyone here with whom I'm friends, that I have not died and fallen off the planet.)
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Neither you nor Nony Anubis, yet I could see your diaries and posts the first day.2
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Neither you nor Nony Anubis, yet I could see your diaries and posts the first day.
I really have no idea why. Other than seeing my daily workouts and log streak every 5 days, there's nothing exciting on my feed either. I hardly close my diary except when I remember that button exists. Status updates are rare and are probably a trailing sh|tpost from other social media.1 -
Usually on those friend request waves, I'll take them if they can read and indeed include a note in the request.
But then I'll make a note to comment on their diary closing being under badly, especially when I saw a workout that day.
Like "hope you'll get something useful from that workout with so little food, always a bummer to get nothing from hard effort", or when the complaining starts of slow loss "body is probably under massive stress so increased water weight, don't worry, I'm sure you are losing some other weight, hope it's only fat though".
Just enough to see if they are interested in asking to educate themselves more, or just wanting to do the same old thing that doesn't work and wanting to support to do it.
Usually I'll get dropped after a few times.
That way I don't have to support stupidity.
Strangely I've had someone that keeps coming back and friend requesting me again and again after a while of kicking me out, but I think they are mental and forgetting.
In that case I even got other people commenting how low her diary was and not really a good idea.
Right! It's perplexing that people who ask for friends to "help them along their weight loss journey" don't want to hear constructive input that would actually help, just general cheerleading, high-fives and hugs.
Yes, help in that case is not pointing out there tire is flat, but rather to drive along side them and tell them they can make it riding on a flat.
Nevermind the damage done.2 -
I have a question that is technically for anyone, but perhaps most specifically for @anubis609 since he's mentioned it on this thread a couple of times. I totally get the logic of doing either high carb or high fat but not both because they would compete with each other over which got to be used as energy and which was stored—plus it detracts from one's protein allotment. I was wondering if 'one or the other' was best done habitually, or if day by day was just as good. Like today I've got loads of fat and protein but low carbs. Tomorrow I've got a restaurant dish I want to eat at a place I'm meeting a friend that is high carb but low fat. I also realise none of this is make-or-break, certainly not in the short term, but looking at the menu got me wondering about a general 'best practices approach'. Thanks!1
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I have a question that is technically for anyone, but perhaps most specifically for @anubis609 since he's mentioned it on this thread a couple of times. I totally get the logic of doing either high carb or high fat but not both because they would compete with each other over which got to be used as energy and which was stored—plus it detracts from one's protein allotment. I was wondering if 'one or the other' was best done habitually, or if day by day was just as good. Like today I've got loads of fat and protein but low carbs. Tomorrow I've got a restaurant dish I want to eat at a place I'm meeting a friend that is high carb but low fat. I also realise none of this is make-or-break, certainly not in the short term, but looking at the menu got me wondering about a general 'best practices approach'. Thanks!
Completely correct and the caveat always lies in context. "High carb + high fat" is no bueno in the context of a caloric surplus.
Follow the hierarchy for body composition in this order of importance:
1) Calculate your caloric needs based on your goal. For fat loss, select a deficit you are comfortable with. For mass gain, select a surplus you are comfortable with. For maintenance, select the appropriate amount of calories.
2) Calculate protein based on body weight and overall health status. ~1g/lb/lbm (if you know your bf%), if you don't know your bf% then assume 1g/lb of ideal weight for now. This number should be relatively constant.
- Subtract this number of calories from your calculated calorie goal. 4kcal/g of protein. Eg: 125g of protein = 500kcal
3) Distribute the remaining amount of calories to any mix of carbs/fat you prefer. In a deficit, the ratio doesn't matter since you will be burning something most of the time - caveat inserted here for surplus macros: you will be in an anabolic state in an energy surplus, so any excess dietary fat consumed along with high carbs will go straight to storage until you go back to a deficit.
To minimize fat gain in a surplus, it is better to increase carbs if insulin resistance is not present. If you are insulin resistant but lean, then a higher fat ratio may be better for metabolic health, however resistance training tends to increase insulin sensitivity, so it's rare for fit and lean individuals to be insulin resistant unless they have lipodystrophy.
Ultimately, you can vary your day-to-day macro partitioning between carbs/fat however you like. If you're not actively trying to follow a ketogenic diet long-term, then feel free to mix it up. If this is a day of caloric splurging, pick either carbs or fat to focus on based on your metabolic health.6 -
Minimum fat levels for males and females? And fiber levels?
(I tend to think .25g/lb male .35/lb female; 38g and 26g.... but....what about you?)1 -
Minimum as in essential fatty acid? 1g from DHA/EPA is essential. But survivability =/= optimal.
I generally just play it safe at 0.3g/lb as a floor for everyone. Though, some diets have thrived on 8g of fat per day.
For comfortability, 0.5-1g/lb can still be effective for fat loss, assuming that’s the goal.
Fiber is subjective, though the general range is 25-35g/day on higher carb diets to ensure that not all carb intake is pure trash. On carnivore diets, animal fiber (tendon, cartilage, digestible bones) substitutes plant fiber.2 -
Hi, I got my DXA scan today - it's fascinating! (well, to me, anyway, haha). The fatty disease problems I was dreading turned out to be a non-issue, I clearly have no concept of the difference between fat and loose skin.
Body Fat%: 24.8 (Female, 67 yrs old, 5'3", 108 lbs.)
Without taking into account margin of error, this puts me at the top of the "lean" category according to their charts. The technician was of the opinion that I would be healthier (at my age) gaining back a couple of lbs. and getting into the bottom of the "average" body fat percentage, which would give me a little cushion if I were to get sick.
Is that something I should shoot for, or would I be OK maintaining at this weight and continuing resistance training? I always thought that 25% was the top of the healthy body fat percent range for women with my stats, but obviously didn't take age into account. Does it matter that much?
My goal is to stay strong and healthy as I age so I can continue doing the things I love to do. Looking good in clothes is a bonus, but secondary to strength and health. Now that I clearly need to stop losing weight, does anyone have any suggestions for what I should work on next? My favorite things to do are cycle, run and hike, and I'm sort of starting to enjoy the resistance training too
Can I stay at this weight and continue doing what I'm doing and stay healthy? Thanks!
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You know @mph323 I have heard conflicting stuff regarding best weight range for those over a certain age. Some things show folks on the thinner end of the scale living longer, but I've also heard what you were told, that a little extra weight is important if you get sick. Not sure if the real science is actually conflicting though, or just what the media has reported on. Just don't get sick and it won't matter I guess 1
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Nony_Mouse wrote: »Ooooh, like the new profile pic @Psychgrrl!! I don't think I've seen one of you as an adult before
And only one protein shake a day?? I've just had one for afternoon snackus (choc with dark choc peanut butter), and have another logged for bedtime snackus, double sized strawberry with berry sorbet. It has been suggested that I need a shake intervention...
Thanks, Nony!
Usually one, sometimes two if I know the schedule is crazy and it’s a yoga day. Drinking one right before doesn’t hurt my practice the way other food can.0 -
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Strangely I've had someone that keeps coming back and friend requesting me again and again after a while of kicking me out, but I think they are mental and forgetting.
In that case I even got other people commenting how low her diary was and not really a good idea.
Maybe the lack of food has made them forgetful! 3 -
I'm hardly as engaging on my wall feed as I am in the forums, so if anyone is under eating, it slips by me. I'm only aware if they post something that warrants a reason to even look at their diary. Or if I'm bored enough, I may randomly look at a diary or two.
It was the comments in my feed that gave me pause. Then I looked at the user names and a few open diaries.3 -
You know @mph323 I have heard conflicting stuff regarding best weight range for those over a certain age. Some things show folks on the thinner end of the scale living longer, but I've also heard what you were told, that a little extra weight is important if you get sick. Not sure if the real science is actually conflicting though, or just what the media has reported on. Just don't get sick and it won't matter I guess
I've also read some articles that talked about greater life expectancy for people who are in the lower end of their weight range, but I have no idea what kind of science (if any) would back that up, and honestly it makes sense that a little extra fat is good insurance in case of sickness (but not too much!). I feel like there should be some golden calculation where you just factor in your height, weight, age and gender and out pops a little program that tells you exactly how much you should weigh and exactly what your body fat percent should be.
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If it helps, I'm not posting anything exciting, or even closing my diary half the time! 
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