The Carb Struggle
ammarello42
Posts: 3 Member
Hey everyone, i’m a 19 y/o male, 160 lbs, 5’11 n im struggling to figure out what my macros should be, i started almost exactly 3 months ago where i was abt 195 lbs and ate like total shii, never exercised. now i lift weights and run a 3 mile trail 6 days a week, i work, so i’m fairly active, i’ve lost abt 35lbs. and everything but my stomach is looking great. it’s def gotten smaller but to burn the rest of that fat and build muscle at the same time what should my macros be? i eat a lot of protein at least my body weight so mainly how many grams of carbs should i have daily?? i figured i’d limit it as much as possible so basically have been on keto without even realizing bc i thought keto was close to none. Eating is quite the chore now because i am a picky eater and i eat the same stuff all the time, have probably rambled to much to just ask basically how many grams of fat/carbs should i have daily?😭 also any tips for things to munch on, or meals, would be greatly appreciated
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Replies
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Many people pick a protein minimum to meet (often 1 gram per pound of lean body mass) and then fill in the rest of their calories with whatever carbs and fats they want to.0
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5'11" and 160 is lean and for me too lean but I'm not 19. I suspect it's mostly genetics at that weight. Your probably going to have to push heavier weights for a while, eat more, gain some weight before your 6 pack shows up for the party, but that's just a guess.3
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Get in your protein and about .4 grams of fats per lb of lean body weight. Fill the rest up with whatever you want. If your stomach area still has fat that needs to be dieted off at some point however guys with your stats will be better off adding muscle overall for now. Try eating at maintenance and get on a good training program or even a slight surplus of calories to speed up the muscle gain.0
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A few things, gaining muscle is more about your resistance training program than you diet. Yes, diet plays a small roles (particularly protein) . So what is your lifting routine. Is it a structured program or randomness? If you are keto, add some carbs. It will improve your training and support muscle gain. And why do you workout so much. You need some recovery in there. And lastly, we all need to go much lower to get ripped looking. I am 10 lbs lower than my original goal and still have more to go to get a six pack. And I am 5'10 at 163.0
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having to go super low bodyfat to see abs can mean your abs need more development.A few things, gaining muscle is more about your resistance training program than you diet. Yes, diet plays a small roles (particularly protein) . So what is your lifting routine. Is it a structured program or randomness? If you are keto, add some carbs. It will improve your training and support muscle gain. And why do you workout so much. You need some recovery in there. And lastly, we all need to go much lower to get ripped looking. I am 10 lbs lower than my original goal and still have more to go to get a six pack. And I am 5'10 at 163.
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tomcustombuilder wrote: »
having to go super low bodyfat to see abs can mean your abs need more development.A few things, gaining muscle is more about your resistance training program than you diet. Yes, diet plays a small roles (particularly protein) . So what is your lifting routine. Is it a structured program or randomness? If you are keto, add some carbs. It will improve your training and support muscle gain. And why do you workout so much. You need some recovery in there. And lastly, we all need to go much lower to get ripped looking. I am 10 lbs lower than my original goal and still have more to go to get a six pack. And I am 5'10 at 163.
How do you figure, just curious. I generally don't work abs very much specifically and I've had visible abs previously when my body fat was low enough, unfortunately I have a little work to do to make that happen, but I'm working on it. Cheers
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you’re one of the lucky ones. It’s genetics for the most part. Some guys have a naturally more developed ab structure and some (like me) don’t. The more natural development, the less direct work needed.neanderthin wrote: »tomcustombuilder wrote: »
having to go super low bodyfat to see abs can mean your abs need more development.A few things, gaining muscle is more about your resistance training program than you diet. Yes, diet plays a small roles (particularly protein) . So what is your lifting routine. Is it a structured program or randomness? If you are keto, add some carbs. It will improve your training and support muscle gain. And why do you workout so much. You need some recovery in there. And lastly, we all need to go much lower to get ripped looking. I am 10 lbs lower than my original goal and still have more to go to get a six pack. And I am 5'10 at 163.
How do you figure, just curious. I generally don't work abs very much specifically and I've had visible abs previously when my body fat was low enough, unfortunately I have a little work to do to make that happen, but I'm working on it. Cheers
Sometimes it only takes compound movements and sometimes it take compounds plus direct work. Sometimes a lot of direct work. I had a buddy that never trained at all and had fabulous abs but he had great genetics in that regard so everybody falls somewhere between not needing to train abs to having to train abs A LOT.
It’s a lot like calves, some guys have big ones naturally and some need to train the hell out of em to have any kind of development.
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Your abs will be seen in regards to your body fat %. Food I would recommend is chicken and tuna. Tuna doesn’t have carbs and a tin has around 25 g of protein. Try doing cardio, push ups , body weight training. It will come with time, be consistent0
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carbs have nothing to do with getting or not getting abs.CalisthenicsTraining wrote: »Your abs will be seen in regards to your body fat %. Food I would recommend is chicken and tuna. Tuna doesn’t have carbs and a tin has around 25 g of protein. Try doing cardio, push ups , body weight training. It will come with time, be consistent
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tomcustombuilder wrote: »
carbs have nothing to do with getting or not getting abs.CalisthenicsTraining wrote: »Your abs will be seen in regards to your body fat %. Food I would recommend is chicken and tuna. Tuna doesn’t have carbs and a tin has around 25 g of protein. Try doing cardio, push ups , body weight training. It will come with time, be consistent
If that was correct you still don’t get as much for your calories with carbs.
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lol, ok…CalisthenicsTraining wrote: »tomcustombuilder wrote: »
carbs have nothing to do with getting or not getting abs.CalisthenicsTraining wrote: »Your abs will be seen in regards to your body fat %. Food I would recommend is chicken and tuna. Tuna doesn’t have carbs and a tin has around 25 g of protein. Try doing cardio, push ups , body weight training. It will come with time, be consistent
If that was correct you still don’t get as much for your calories with carbs.
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CalisthenicsTraining wrote: »tomcustombuilder wrote: »
carbs have nothing to do with getting or not getting abs.CalisthenicsTraining wrote: »Your abs will be seen in regards to your body fat %. Food I would recommend is chicken and tuna. Tuna doesn’t have carbs and a tin has around 25 g of protein. Try doing cardio, push ups , body weight training. It will come with time, be consistent
If that was correct you still don’t get as much for your calories with carbs.
Eat your fruits and veggies. They're good for you. Lots of the ones that are good for you are high in carbs. Also high in micronutrients, fiber, beneficial phytochemicals, prebiotics . . . .5 -
Glad you’re on your fitness grind, the first thing I wanna say is be patient! 3 months in is nothing, especially since fitness is a lifelong goal. I’m 5’11” and 200 lbs. I’m not a Greek god in terms of body composition but I’m getting closer everyday. My macros are 40% protein 25% carbs and 35% fats. I focus heavily on healthy fats. Don’t be afraid of whole eggs and monounsaturated fats are your friend. I’ve had good success with this, another thing you may want to consider is how much you want to weigh, not how much you do weigh, and scale protein intake accordingly. Another thing is make sure you are eating carbs, whole wheats, sweet potato, green vegetables etc. stay away from simple carbs but do not be afraid to push to 30% carbs if you’re focus is on complex carbs, this will actually assist you in getting to lower body fat. Your body will keep extra fat if it is deficient so you want to find the right amount of everything and that takes time! Hope this helps!0
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CalisthenicsTraining wrote: »tomcustombuilder wrote: »
carbs have nothing to do with getting or not getting abs.CalisthenicsTraining wrote: »Your abs will be seen in regards to your body fat %. Food I would recommend is chicken and tuna. Tuna doesn’t have carbs and a tin has around 25 g of protein. Try doing cardio, push ups , body weight training. It will come with time, be consistent
If that was correct you still don’t get as much for your calories with carbs.
Eat your fruits and veggies. They're good for you. Lots of the ones that are good for you are high in carbs. Also high in micronutrients, fiber, beneficial phytochemicals, prebiotics . . . .
He said he was doing keto and on a high protein diet. I told him 2 options which are low carbs and high protein and that visual abs are to do with body fat. No problem here.
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tomcustombuilder wrote: »
having to go super low bodyfat to see abs can mean your abs need more development.A few things, gaining muscle is more about your resistance training program than you diet. Yes, diet plays a small roles (particularly protein) . So what is your lifting routine. Is it a structured program or randomness? If you are keto, add some carbs. It will improve your training and support muscle gain. And why do you workout so much. You need some recovery in there. And lastly, we all need to go much lower to get ripped looking. I am 10 lbs lower than my original goal and still have more to go to get a six pack. And I am 5'10 at 163.
Nah, that isn't it. I have pretty well developed abs but crappy fat distribution. Literally all of my fat sits in my spare tire area.3 -
tomcustombuilder wrote: »
having to go super low bodyfat to see abs can mean your abs need more development.A few things, gaining muscle is more about your resistance training program than you diet. Yes, diet plays a small roles (particularly protein) . So what is your lifting routine. Is it a structured program or randomness? If you are keto, add some carbs. It will improve your training and support muscle gain. And why do you workout so much. You need some recovery in there. And lastly, we all need to go much lower to get ripped looking. I am 10 lbs lower than my original goal and still have more to go to get a six pack. And I am 5'10 at 163.
Nah, that isn't it. I have pretty well developed abs but crappy fat distribution. Literally all of my fat sits in my spare tire area.
Psu, I don't think I've ever said how much I appreciate your perspective, sometimes even hope you'll weigh in - as you often do - on particular relevant threads where I'm hesitant to @ you. Your knowledge and experience has been so helpful to me. This post, among others: Real. You're a peach.
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This is a good thread of posts to skim through.
I remember a jacuzzi conversation at the YMCA years ago with a fit woman who mentioned how her abs come and go after or before meals. She adamantly stated that underneath the layer of fat, I would notice nice abs hiding.
Fast-forward after that chat, I took a year off and played pickup basketball, ran on the treadmill (<3 miles for 3 times a week) and lifted (dips, bench press, lat pull-downs 🥰) and ended up getting my best body to date (dexa scan 12.2% bodyfat during a health study I joined called CARDIA Study).
When I returned from the best summer vacation ever in Europe, I remember the compliment in the airport.
"I can tell you have a nice waist under that blazer."
My numbers and choices then:
Cholesterol: 149
hdl: 70 ldl: 69 tri: 50
height: 6' weight: 188 waist: 34 age: 44
Foods: Some midnight street-vender food in Poland; tuna fish sandwiches and lots of chocolate and peanuts in Leuven, Belgium.
My numbers and choices now:
steps: 20k average a month (rest on Saturdays) and mainly pushups, lunges, and resistance bands
weight: 171 waist: 34 age: 60s
Organic plant-based foods (10% protein 15% fat 75% carbs)
Cholesterol: 179 (the numbers rarely lie - harder cardio required)
ldl - 89 hdl - 59 tri - 112
Age 18 numbers:
height: 6' weight: 130s. cavities: many
fitness routine: whatever the coaches dictated for each season (football, basketball, and track)
Food choices: The food of the gods
Burger King, Kap'n Krunch, brownies, and whatever the adults cooked and called a meal back then (spaghetti, chili, meatloaf etc.)
You'll figure out somehow the best routines for you.
James (also a PSU alumni 😉)
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tomcustombuilder wrote: »
having to go super low bodyfat to see abs can mean your abs need more development.A few things, gaining muscle is more about your resistance training program than you diet. Yes, diet plays a small roles (particularly protein) . So what is your lifting routine. Is it a structured program or randomness? If you are keto, add some carbs. It will improve your training and support muscle gain. And why do you workout so much. You need some recovery in there. And lastly, we all need to go much lower to get ripped looking. I am 10 lbs lower than my original goal and still have more to go to get a six pack. And I am 5'10 at 163.
Nah, that isn't it. I have pretty well developed abs but crappy fat distribution. Literally all of my fat sits in my spare tire area.
Psu, I don't think I've ever said how much I appreciate your perspective, sometimes even hope you'll weigh in - as you often do - on particular relevant threads where I'm hesitant to @ you. Your knowledge and experience has been so helpful to me. This post, among others: Real. You're a peach.
Thanks Ann. Feel free to always @ me.1 -
This is a good thread of posts to skim through.
I remember a jacuzzi conversation at the YMCA years ago with a fit woman who mentioned how her abs come and go after or before meals. She adamantly stated that underneath the layer of fat, I would notice nice abs hiding.
Fast-forward after that chat, I took a year off and played pickup basketball, ran on the treadmill (<3 miles for 3 times a week) and lifted (dips, bench press, lat pull-downs 🥰) and ended up getting my best body to date (dexa scan 12.2% bodyfat during a health study I joined called CARDIA Study).
When I returned from the best summer vacation ever in Europe, I remember the compliment in the airport.
"I can tell you have a nice waist under that blazer."
My numbers and choices then:
Cholesterol: 149
hdl: 70 ldl: 69 tri: 50
height: 6' weight: 188 waist: 34 age: 44
Foods: Some midnight street-vender food in Poland; tuna fish sandwiches and lots of chocolate and peanuts in Leuven, Belgium.
My numbers and choices now:
steps: 20k average a month (rest on Saturdays) and mainly pushups, lunges, and resistance bands
weight: 171 waist: 34 age: 60s
Organic plant-based foods (10% protein 15% fat 75% carbs)
Cholesterol: 179 (the numbers rarely lie - harder cardio required)
ldl - 89 hdl - 59 tri - 112
Age 18 numbers:
height: 6' weight: 130s. cavities: many
fitness routine: whatever the coaches dictated for each season (football, basketball, and track)
Food choices: The food of the gods
Burger King, Kap'n Krunch, brownies, and whatever the adults cooked and called a meal back then (spaghetti, chili, meatloaf etc.)
You'll figure out somehow the best routines for you.
James (also a PSU alumni 😉)
Out of curiosity, why is your protein so low?2 -
This is a good thread of posts to skim through.
I remember a jacuzzi conversation at the YMCA years ago with a fit woman who mentioned how her abs come and go after or before meals. She adamantly stated that underneath the layer of fat, I would notice nice abs hiding.
Fast-forward after that chat, I took a year off and played pickup basketball, ran on the treadmill (<3 miles for 3 times a week) and lifted (dips, bench press, lat pull-downs 🥰) and ended up getting my best body to date (dexa scan 12.2% bodyfat during a health study I joined called CARDIA Study).
When I returned from the best summer vacation ever in Europe, I remember the compliment in the airport.
"I can tell you have a nice waist under that blazer."
My numbers and choices then:
Cholesterol: 149
hdl: 70 ldl: 69 tri: 50
height: 6' weight: 188 waist: 34 age: 44
Foods: Some midnight street-vender food in Poland; tuna fish sandwiches and lots of chocolate and peanuts in Leuven, Belgium.
My numbers and choices now:
steps: 20k average a month (rest on Saturdays) and mainly pushups, lunges, and resistance bands
weight: 171 waist: 34 age: 60s
Organic plant-based foods (10% protein 15% fat 75% carbs)
Cholesterol: 179 (the numbers rarely lie - harder cardio required)
ldl - 89 hdl - 59 tri - 112
Age 18 numbers:
height: 6' weight: 130s. cavities: many
fitness routine: whatever the coaches dictated for each season (football, basketball, and track)
Food choices: The food of the gods
Burger King, Kap'n Krunch, brownies, and whatever the adults cooked and called a meal back then (spaghetti, chili, meatloaf etc.)
You'll figure out somehow the best routines for you.
James (also a PSU alumni 😉)
Out of curiosity, why is your protein so low?
Good question.
I burn over a thousand calories each day with the 20k steps, so I have to eat 3000+ calories just to maintain normal weight. Those calories push all my numbers well beyong the average in terms of grams. I rarely look at the percentages. Here's a closer look at the numbers:
Fiber: 85+ grams
Protein: 85 - 105 grams
Fat: 50 - 60 grams
My nutritionist suggested upping protein to maintain muscle a few years ago, so I added organic more oatmeal, green peas, more popcorn, and black beans. My body type, whatever it's called, is the kind that can appears naturally fit with the least amount of effort (ectomorph, mesomorph, or that other kind?).
More protein = 💪🏾
Currently, I consider my body trending more towards the Tour de France athletes than any other sporting type. Lean.
What insights crossed your mind?
Always opportunity improvement (ofi)0 -
This is a good thread of posts to skim through.
I remember a jacuzzi conversation at the YMCA years ago with a fit woman who mentioned how her abs come and go after or before meals. She adamantly stated that underneath the layer of fat, I would notice nice abs hiding.
Fast-forward after that chat, I took a year off and played pickup basketball, ran on the treadmill (<3 miles for 3 times a week) and lifted (dips, bench press, lat pull-downs 🥰) and ended up getting my best body to date (dexa scan 12.2% bodyfat during a health study I joined called CARDIA Study).
When I returned from the best summer vacation ever in Europe, I remember the compliment in the airport.
"I can tell you have a nice waist under that blazer."
My numbers and choices then:
Cholesterol: 149
hdl: 70 ldl: 69 tri: 50
height: 6' weight: 188 waist: 34 age: 44
Foods: Some midnight street-vender food in Poland; tuna fish sandwiches and lots of chocolate and peanuts in Leuven, Belgium.
My numbers and choices now:
steps: 20k average a month (rest on Saturdays) and mainly pushups, lunges, and resistance bands
weight: 171 waist: 34 age: 60s
Organic plant-based foods (10% protein 15% fat 75% carbs)
Cholesterol: 179 (the numbers rarely lie - harder cardio required)
ldl - 89 hdl - 59 tri - 112
Age 18 numbers:
height: 6' weight: 130s. cavities: many
fitness routine: whatever the coaches dictated for each season (football, basketball, and track)
Food choices: The food of the gods
Burger King, Kap'n Krunch, brownies, and whatever the adults cooked and called a meal back then (spaghetti, chili, meatloaf etc.)
You'll figure out somehow the best routines for you.
James (also a PSU alumni 😉)
Out of curiosity, why is your protein so low?
Good question.
I burn over a thousand calories each day with the 20k steps, so I have to eat 3000+ calories just to maintain normal weight. Those calories push all my numbers well beyong the average in terms of grams. I rarely look at the percentages. Here's a closer look at the numbers:
Fiber: 85+ grams
Protein: 85 - 105 grams
Fat: 50 - 60 grams
My nutritionist suggested upping protein to maintain muscle a few years ago, so I added organic more oatmeal, green peas, more popcorn, and black beans. My body type, whatever it's called, is the kind that can appears naturally fit with the least amount of effort (ectomorph, mesomorph, or that other kind?).
More protein = 💪🏾
Currently, I consider my body trending more towards the Tour de France athletes than any other sporting type. Lean.
What insights crossed your mind?
Always opportunity improvement (ofi)
Body types is a myth, so I wouldn't put much faith in that. Those numbers are still fairly low for a male, and it's worse on a vegan diet because plant based proteins dont have high amounts of L-Leucine, and the other EAA for muscle protein synthesis. That and your extremely high activity is why you actually underweight by bmi standards and have low overall mass.
If you had goals of improving body composition, you would want protein probably 130-150 and a well structured lifting routine and more calories and/or less walking (if possible). If you are a student at PSU (we are!!), then less walking might not be possible during the school year.
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This is a good thread of posts to skim through.
I remember a jacuzzi conversation at the YMCA years ago with a fit woman who mentioned how her abs come and go after or before meals. She adamantly stated that underneath the layer of fat, I would notice nice abs hiding.
Fast-forward after that chat, I took a year off and played pickup basketball, ran on the treadmill (<3 miles for 3 times a week) and lifted (dips, bench press, lat pull-downs 🥰) and ended up getting my best body to date (dexa scan 12.2% bodyfat during a health study I joined called CARDIA Study).
When I returned from the best summer vacation ever in Europe, I remember the compliment in the airport.
"I can tell you have a nice waist under that blazer."
My numbers and choices then:
Cholesterol: 149
hdl: 70 ldl: 69 tri: 50
height: 6' weight: 188 waist: 34 age: 44
Foods: Some midnight street-vender food in Poland; tuna fish sandwiches and lots of chocolate and peanuts in Leuven, Belgium.
My numbers and choices now:
steps: 20k average a month (rest on Saturdays) and mainly pushups, lunges, and resistance bands
weight: 171 waist: 34 age: 60s
Organic plant-based foods (10% protein 15% fat 75% carbs)
Cholesterol: 179 (the numbers rarely lie - harder cardio required)
ldl - 89 hdl - 59 tri - 112
Age 18 numbers:
height: 6' weight: 130s. cavities: many
fitness routine: whatever the coaches dictated for each season (football, basketball, and track)
Food choices: The food of the gods
Burger King, Kap'n Krunch, brownies, and whatever the adults cooked and called a meal back then (spaghetti, chili, meatloaf etc.)
You'll figure out somehow the best routines for you.
James (also a PSU alumni 😉)
Out of curiosity, why is your protein so low?
Good question.
I burn over a thousand calories each day with the 20k steps, so I have to eat 3000+ calories just to maintain normal weight. Those calories push all my numbers well beyong the average in terms of grams. I rarely look at the percentages. Here's a closer look at the numbers:
Fiber: 85+ grams
Protein: 85 - 105 grams
Fat: 50 - 60 grams
My nutritionist suggested upping protein to maintain muscle a few years ago, so I added organic more oatmeal, green peas, more popcorn, and black beans. My body type, whatever it's called, is the kind that can appears naturally fit with the least amount of effort (ectomorph, mesomorph, or that other kind?).
More protein = 💪🏾
Currently, I consider my body trending more towards the Tour de France athletes than any other sporting type. Lean.
What insights crossed your mind?
Always opportunity improvement (ofi)
Body types is a myth, so I wouldn't put much faith in that. Those numbers are still fairly low for a male, and it's worse on a vegan diet because plant based proteins dont have high amounts of L-Leucine, and the other EAA for muscle protein synthesis. That and your extremely high activity is why you actually underweight by bmi standards and have low overall mass.
If you had goals of improving body composition, you would want protein probably 130-150 and a well structured lifting routine and more calories and/or less walking (if possible). If you are a student at PSU (we are!!), then less walking might not be possible during the school year.
Penn State. I finished grad school years ago.
As for protein, I'm a bit leary of asking the kidneys to do more work processing the added protein, although plant-based protein, from what I've gathered, seems much better than the other kind.
In terms of goals around better body composition, I'm rather comfortable with the flat abs and fit physique that can move easily in the routines I've established in life: 45+ push-ups, lunges, squats, and jumping jacks in addition to resistance bands for keeping the minor muscles moving.
The most challenging part for me remains getting my willpower to sweat out a 6:35 mile like I did two years ago to see how fast I could run it. 🏃🏾♂️ More cardio = higher hdl, lower triglycerides, and a better overall cholesterol reading nearing 150 when I up the intensity or even take one of those weekly aerobics classes.
My long-term goal includes maintaining or getting total cholesterol level as close as possible to 150 (currently 179) or even a few points lower.
Fyi - my bmi (by online calculators) usually show in the green normal reading for 6' and 171 lbs and well over 50. I'm a good ways from underweight based solely on the numbers.
My 9th grade year of playing football, I weighed in at: 4' 11" 99 lbs 😉
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This is a good thread of posts to skim through.
I remember a jacuzzi conversation at the YMCA years ago with a fit woman who mentioned how her abs come and go after or before meals. She adamantly stated that underneath the layer of fat, I would notice nice abs hiding.
Fast-forward after that chat, I took a year off and played pickup basketball, ran on the treadmill (<3 miles for 3 times a week) and lifted (dips, bench press, lat pull-downs 🥰) and ended up getting my best body to date (dexa scan 12.2% bodyfat during a health study I joined called CARDIA Study).
When I returned from the best summer vacation ever in Europe, I remember the compliment in the airport.
"I can tell you have a nice waist under that blazer."
My numbers and choices then:
Cholesterol: 149
hdl: 70 ldl: 69 tri: 50
height: 6' weight: 188 waist: 34 age: 44
Foods: Some midnight street-vender food in Poland; tuna fish sandwiches and lots of chocolate and peanuts in Leuven, Belgium.
My numbers and choices now:
steps: 20k average a month (rest on Saturdays) and mainly pushups, lunges, and resistance bands
weight: 171 waist: 34 age: 60s
Organic plant-based foods (10% protein 15% fat 75% carbs)
Cholesterol: 179 (the numbers rarely lie - harder cardio required)
ldl - 89 hdl - 59 tri - 112
Age 18 numbers:
height: 6' weight: 130s. cavities: many
fitness routine: whatever the coaches dictated for each season (football, basketball, and track)
Food choices: The food of the gods
Burger King, Kap'n Krunch, brownies, and whatever the adults cooked and called a meal back then (spaghetti, chili, meatloaf etc.)
You'll figure out somehow the best routines for you.
James (also a PSU alumni 😉)
Out of curiosity, why is your protein so low?
Good question.
I burn over a thousand calories each day with the 20k steps, so I have to eat 3000+ calories just to maintain normal weight. Those calories push all my numbers well beyong the average in terms of grams. I rarely look at the percentages. Here's a closer look at the numbers:
Fiber: 85+ grams
Protein: 85 - 105 grams
Fat: 50 - 60 grams
My nutritionist suggested upping protein to maintain muscle a few years ago, so I added organic more oatmeal, green peas, more popcorn, and black beans. My body type, whatever it's called, is the kind that can appears naturally fit with the least amount of effort (ectomorph, mesomorph, or that other kind?).
More protein = 💪🏾
Currently, I consider my body trending more towards the Tour de France athletes than any other sporting type. Lean.
What insights crossed your mind?
Always opportunity improvement (ofi)
Body types is a myth, so I wouldn't put much faith in that. Those numbers are still fairly low for a male, and it's worse on a vegan diet because plant based proteins dont have high amounts of L-Leucine, and the other EAA for muscle protein synthesis. That and your extremely high activity is why you actually underweight by bmi standards and have low overall mass.
If you had goals of improving body composition, you would want protein probably 130-150 and a well structured lifting routine and more calories and/or less walking (if possible). If you are a student at PSU (we are!!), then less walking might not be possible during the school year.
Penn State. I finished grad school years ago.
As for protein, I'm a bit leary of asking the kidneys to do more work processing the added protein, although plant-based protein, from what I've gathered, seems much better than the other kind.
In terms of goals around better body composition, I'm rather comfortable with the flat abs and fit physique that can move easily in the routines I've established in life: 45+ push-ups, lunges, squats, and jumping jacks in addition to resistance bands for keeping the minor muscles moving.
The most challenging part for me remains getting my willpower to sweat out a 6:35 mile like I did two years ago to see how fast I could run it. 🏃🏾♂️ More cardio = higher hdl, lower triglycerides, and a better overall cholesterol reading nearing 150 when I up the intensity or even take one of those weekly aerobics classes.
My long-term goal includes maintaining or getting total cholesterol level as close as possible to 150 (currently 179) or even a few points lower.
Fyi - my bmi (by online calculators) usually show in the green normal reading for 6' and 171 lbs and well over 50. I'm a good ways from underweight based solely on the numbers.
My 9th grade year of playing football, I weighed in at: 4' 11" 99 lbs 😉
I thought your weight was 130, but that was your weight at 18 years old. At 170 ish, you are fine.
Second, protein being hard on your kidneys is a huge myth, especially in the plant based community. It's predicated that urea is produced, which is a natural byproduct. You can eat 300g of protein a day and it be fine pending you don't have kidney disease.
In terms of quality, meat/dairy/eggs > plant based protein. Both in quality and completeness. Semantics but not necessarily relevant to our discussion.
Cholesterol is a poor number to guage your metabolic health by. High HDL will drive that number up. The numbers that are more important is LDL (especially if it's actually measured), triglycerides, CRP, and A1C. Mendelian randomization studies particularly focus on the lifetime exposure of LDL and all cause mortality.
Ultimate, the biggest consideration is to make sure you have kind of resistance training. As people age, muscle loss is more prevalent which can lead to weakness. And one of the biggest killers of older people is falls (not that you are old). Even at 40, I focus on recovery training and flexibility to make up for the mistakes of the past, especially listening to too many bro's saying stretching/flexibility can negativity impact training. What they were seeing was the studies were based on 30 minutes of stretching prelifting.
2 -
This is a good thread of posts to skim through.
I remember a jacuzzi conversation at the YMCA years ago with a fit woman who mentioned how her abs come and go after or before meals. She adamantly stated that underneath the layer of fat, I would notice nice abs hiding.
Fast-forward after that chat, I took a year off and played pickup basketball, ran on the treadmill (<3 miles for 3 times a week) and lifted (dips, bench press, lat pull-downs 🥰) and ended up getting my best body to date (dexa scan 12.2% bodyfat during a health study I joined called CARDIA Study).
When I returned from the best summer vacation ever in Europe, I remember the compliment in the airport.
"I can tell you have a nice waist under that blazer."
My numbers and choices then:
Cholesterol: 149
hdl: 70 ldl: 69 tri: 50
height: 6' weight: 188 waist: 34 age: 44
Foods: Some midnight street-vender food in Poland; tuna fish sandwiches and lots of chocolate and peanuts in Leuven, Belgium.
My numbers and choices now:
steps: 20k average a month (rest on Saturdays) and mainly pushups, lunges, and resistance bands
weight: 171 waist: 34 age: 60s
Organic plant-based foods (10% protein 15% fat 75% carbs)
Cholesterol: 179 (the numbers rarely lie - harder cardio required)
ldl - 89 hdl - 59 tri - 112
Age 18 numbers:
height: 6' weight: 130s. cavities: many
fitness routine: whatever the coaches dictated for each season (football, basketball, and track)
Food choices: The food of the gods
Burger King, Kap'n Krunch, brownies, and whatever the adults cooked and called a meal back then (spaghetti, chili, meatloaf etc.)
You'll figure out somehow the best routines for you.
James (also a PSU alumni 😉)
Out of curiosity, why is your protein so low?
Good question.
I burn over a thousand calories each day with the 20k steps, so I have to eat 3000+ calories just to maintain normal weight. Those calories push all my numbers well beyong the average in terms of grams. I rarely look at the percentages. Here's a closer look at the numbers:
Fiber: 85+ grams
Protein: 85 - 105 grams
Fat: 50 - 60 grams
My nutritionist suggested upping protein to maintain muscle a few years ago, so I added organic more oatmeal, green peas, more popcorn, and black beans. My body type, whatever it's called, is the kind that can appears naturally fit with the least amount of effort (ectomorph, mesomorph, or that other kind?).
More protein = 💪🏾
Currently, I consider my body trending more towards the Tour de France athletes than any other sporting type. Lean.
What insights crossed your mind?
Always opportunity improvement (ofi)
Body types is a myth, so I wouldn't put much faith in that. Those numbers are still fairly low for a male, and it's worse on a vegan diet because plant based proteins dont have high amounts of L-Leucine, and the other EAA for muscle protein synthesis. That and your extremely high activity is why you actually underweight by bmi standards and have low overall mass.
If you had goals of improving body composition, you would want protein probably 130-150 and a well structured lifting routine and more calories and/or less walking (if possible). If you are a student at PSU (we are!!), then less walking might not be possible during the school year.
Penn State. I finished grad school years ago.
As for protein, I'm a bit leary of asking the kidneys to do more work processing the added protein, although plant-based protein, from what I've gathered, seems much better than the other kind.
In terms of goals around better body composition, I'm rather comfortable with the flat abs and fit physique that can move easily in the routines I've established in life: 45+ push-ups, lunges, squats, and jumping jacks in addition to resistance bands for keeping the minor muscles moving.
The most challenging part for me remains getting my willpower to sweat out a 6:35 mile like I did two years ago to see how fast I could run it. 🏃🏾♂️ More cardio = higher hdl, lower triglycerides, and a better overall cholesterol reading nearing 150 when I up the intensity or even take one of those weekly aerobics classes.
My long-term goal includes maintaining or getting total cholesterol level as close as possible to 150 (currently 179) or even a few points lower.
Fyi - my bmi (by online calculators) usually show in the green normal reading for 6' and 171 lbs and well over 50. I'm a good ways from underweight based solely on the numbers.
My 9th grade year of playing football, I weighed in at: 4' 11" 99 lbs 😉
I thought your weight was 130, but that was your weight at 18 years old. At 170 ish, you are fine.
Second, protein being hard on your kidneys is a huge myth, especially in the plant based community. It's predicated that urea is produced, which is a natural byproduct. You can eat 300g of protein a day and it be fine pending you don't have kidney disease.
In terms of quality, meat/dairy/eggs > plant based protein. Both in quality and completeness. Semantics but not necessarily relevant to our discussion.
Cholesterol is a poor number to guage your metabolic health by. High HDL will drive that number up. The numbers that are more important is LDL (especially if it's actually measured), triglycerides, CRP, and A1C. Mendelian randomization studies particularly focus on the lifetime exposure of LDL and all cause mortality.
Ultimate, the biggest consideration is to make sure you have kind of resistance training. As people age, muscle loss is more prevalent which can lead to weakness. And one of the biggest killers of older people is falls (not that you are old). Even at 40, I focus on recovery training and flexibility to make up for the mistakes of the past, especially listening to too many bro's saying stretching/flexibility can negativity impact training. What they were seeing was the studies were based on 30 minutes of stretching prelifting.
Here's my fit tip for a good guage on the actual age of the body (see WorldFitnessLevel link, if viewable)
https://www.worldfitnesslevel.org/#/start
You probably have already heard of VO2 and that treadmill test. I recently, well, actually two or three years ago, left a soak in the sauna and drove straight to the ER after feeling a pain along the side of my right pectoral muscle.
The doctor ran a lot of test, including blood tests, and the next day, I returned to do that special treadmill test that can provide insight into vascular health: I maxed it to where the physician stopped the test after seeing how well my body was body (VO2 around 50, which eqates to around mid-to-late thirties for aging).
As for protein myths, things good for kidneys, and better for my body, I trust the test results in numbers, in the mirror in the morning, and in how I'm feeling every hour.
At 55, I pursued my favorite hobbies instead of living just for earning money (some call it retirement): health, happiness, and doing whatever goes for (w)hol(l)y good for mind and body. I do a lot of writing, walking, and worshipping the good things for reading.
Just wondering about something—do you have full access to university and clinical studies? (quite expensive unless you’re a student, teacher, or professor) or do you use Google Scholar or similar (NIH etc.) online abstracts to parse medical information?
If you're a physician, well, you pretty much have everything you need for guidance.
The suggestion about cholesterol deserves reading a little more into what happened in studies for those with natural cholesterol levels under 150 (without statins). Lifesaving information, at least for me.
0 -
This is a good thread of posts to skim through.
I remember a jacuzzi conversation at the YMCA years ago with a fit woman who mentioned how her abs come and go after or before meals. She adamantly stated that underneath the layer of fat, I would notice nice abs hiding.
Fast-forward after that chat, I took a year off and played pickup basketball, ran on the treadmill (<3 miles for 3 times a week) and lifted (dips, bench press, lat pull-downs 🥰) and ended up getting my best body to date (dexa scan 12.2% bodyfat during a health study I joined called CARDIA Study).
When I returned from the best summer vacation ever in Europe, I remember the compliment in the airport.
"I can tell you have a nice waist under that blazer."
My numbers and choices then:
Cholesterol: 149
hdl: 70 ldl: 69 tri: 50
height: 6' weight: 188 waist: 34 age: 44
Foods: Some midnight street-vender food in Poland; tuna fish sandwiches and lots of chocolate and peanuts in Leuven, Belgium.
My numbers and choices now:
steps: 20k average a month (rest on Saturdays) and mainly pushups, lunges, and resistance bands
weight: 171 waist: 34 age: 60s
Organic plant-based foods (10% protein 15% fat 75% carbs)
Cholesterol: 179 (the numbers rarely lie - harder cardio required)
ldl - 89 hdl - 59 tri - 112
Age 18 numbers:
height: 6' weight: 130s. cavities: many
fitness routine: whatever the coaches dictated for each season (football, basketball, and track)
Food choices: The food of the gods
Burger King, Kap'n Krunch, brownies, and whatever the adults cooked and called a meal back then (spaghetti, chili, meatloaf etc.)
You'll figure out somehow the best routines for you.
James (also a PSU alumni 😉)
Out of curiosity, why is your protein so low?
Good question.
I burn over a thousand calories each day with the 20k steps, so I have to eat 3000+ calories just to maintain normal weight. Those calories push all my numbers well beyong the average in terms of grams. I rarely look at the percentages. Here's a closer look at the numbers:
Fiber: 85+ grams
Protein: 85 - 105 grams
Fat: 50 - 60 grams
My nutritionist suggested upping protein to maintain muscle a few years ago, so I added organic more oatmeal, green peas, more popcorn, and black beans. My body type, whatever it's called, is the kind that can appears naturally fit with the least amount of effort (ectomorph, mesomorph, or that other kind?).
More protein = 💪🏾
Currently, I consider my body trending more towards the Tour de France athletes than any other sporting type. Lean.
What insights crossed your mind?
Always opportunity improvement (ofi)
Body types is a myth, so I wouldn't put much faith in that. Those numbers are still fairly low for a male, and it's worse on a vegan diet because plant based proteins dont have high amounts of L-Leucine, and the other EAA for muscle protein synthesis. That and your extremely high activity is why you actually underweight by bmi standards and have low overall mass.
If you had goals of improving body composition, you would want protein probably 130-150 and a well structured lifting routine and more calories and/or less walking (if possible). If you are a student at PSU (we are!!), then less walking might not be possible during the school year.
Penn State. I finished grad school years ago.
As for protein, I'm a bit leary of asking the kidneys to do more work processing the added protein, although plant-based protein, from what I've gathered, seems much better than the other kind.
In terms of goals around better body composition, I'm rather comfortable with the flat abs and fit physique that can move easily in the routines I've established in life: 45+ push-ups, lunges, squats, and jumping jacks in addition to resistance bands for keeping the minor muscles moving.
The most challenging part for me remains getting my willpower to sweat out a 6:35 mile like I did two years ago to see how fast I could run it. 🏃🏾♂️ More cardio = higher hdl, lower triglycerides, and a better overall cholesterol reading nearing 150 when I up the intensity or even take one of those weekly aerobics classes.
My long-term goal includes maintaining or getting total cholesterol level as close as possible to 150 (currently 179) or even a few points lower.
Fyi - my bmi (by online calculators) usually show in the green normal reading for 6' and 171 lbs and well over 50. I'm a good ways from underweight based solely on the numbers.
My 9th grade year of playing football, I weighed in at: 4' 11" 99 lbs 😉
I thought your weight was 130, but that was your weight at 18 years old. At 170 ish, you are fine.
Second, protein being hard on your kidneys is a huge myth, especially in the plant based community. It's predicated that urea is produced, which is a natural byproduct. You can eat 300g of protein a day and it be fine pending you don't have kidney disease.
In terms of quality, meat/dairy/eggs > plant based protein. Both in quality and completeness. Semantics but not necessarily relevant to our discussion.
Cholesterol is a poor number to guage your metabolic health by. High HDL will drive that number up. The numbers that are more important is LDL (especially if it's actually measured), triglycerides, CRP, and A1C. Mendelian randomization studies particularly focus on the lifetime exposure of LDL and all cause mortality.
Ultimate, the biggest consideration is to make sure you have kind of resistance training. As people age, muscle loss is more prevalent which can lead to weakness. And one of the biggest killers of older people is falls (not that you are old). Even at 40, I focus on recovery training and flexibility to make up for the mistakes of the past, especially listening to too many bro's saying stretching/flexibility can negativity impact training. What they were seeing was the studies were based on 30 minutes of stretching prelifting.
Here's my fit tip for a good guage on the actual age of the body (see WorldFitnessLevel link, if viewable)
https://www.worldfitnesslevel.org/#/start
You probably have already heard of VO2 and that treadmill test. I recently, well, actually two or three years ago, left a soak in the sauna and drove straight to the ER after feeling a pain along the side of my right pectoral muscle.
The doctor ran a lot of test, including blood tests, and the next day, I returned to do that special treadmill test that can provide insight into vascular health: I maxed it to where the physician stopped the test after seeing how well my body was body (VO2 around 50, which eqates to around mid-to-late thirties for aging).
As for protein myths, things good for kidneys, and better for my body, I trust the test results in numbers, in the mirror in the morning, and in how I'm feeling every hour.
At 55, I pursued my favorite hobbies instead of living just for earning money (some call it retirement): health, happiness, and doing whatever goes for (w)hol(l)y good for mind and body. I do a lot of writing, walking, and worshipping the good things for reading.
Just wondering about something—do you have full access to university and clinical studies? (quite expensive unless you’re a student, teacher, or professor) or do you use Google Scholar or similar (NIH etc.) online abstracts to parse medical information?
If you're a physician, well, you pretty much have everything you need for guidance.
The suggestion about cholesterol deserves reading a little more into what happened in studies for those with natural cholesterol levels under 150 (without statins). Lifesaving information, at least for me.
From a learning and education perspective, I have done a lot of google scholar and I have followed the top two protein metabolism researchers in the worlds (Dr. Stuart Phillips and Dr. Brad Schoenfeld) for the past 15 years. They are the leading experts in protein research and most cited. Ultimately, the recommendations I provide are predicted on their research, but also other researchers in the field. I have also personally trained individuals and worked with individual on weight loss and health. Interestingly, I have had to dig into a lot of this data because my wife has several issues, including an automatic disorder (POTS). Her Electrophysiologist and all of her physicians have never seen a patient with her conditions seen such an improvement, to include her ability to now do StrongLifting. They attribute it to me and the work I have done.
Have you look into Peter Attia's work? His work has been dedicated to improving longevity. There are indicators that link factors like VO2max, grip strength, and resistance training to becoming more resilient. There is also fascinating evidence using Mendelian Randomization Studies link low LDL to reductions in all cause mortality. I haven't specifically spent time researching the impacts of persistently low cholesterol numbers. Although, I do know there can be problems once you get below certain thresholds.
Ultimately, at the end of the day, if you are happy with your current plan, then that matters more than semantic based on studies. As you progress with your approach, if you don't see the results that you expect, than a course adjustment is needed.
At the end of the day, i love learning and discussing strategies for health.
2 -
psulemon wrote:CalisthenicsTraining wrote: »tomcustombuilder wrote: »
carbs have nothing to do with getting or not getting abs.CalisthenicsTraining wrote: »Your abs will be seen in regards to your body fat %. Food I would recommend is chicken and tuna. Tuna doesn’t have carbs and a tin has around 25 g of protein. Try doing cardio, push ups , body weight training. It will come with time, be consistent
If that was correct you still don’t get as much for your calories with carbs.
Eat your fruits and veggies. They're good for you. Lots of the ones that are good for you are high in carbs. Also high in micronutrients, fiber, beneficial phytochemicals, prebiotics . . . .
He said he was doing keto and on a high protein diet. I told him 2 options which are low carbs and high protein and that visual abs are to do with body fat. No problem here.
Brad and Alan Aragon are the 2 go to’s for sage nutritional opinions.This is a good thread of posts to skim through.
I remember a jacuzzi conversation at the YMCA years ago with a fit woman who mentioned how her abs come and go after or before meals. She adamantly stated that underneath the layer of fat, I would notice nice abs hiding.
Fast-forward after that chat, I took a year off and played pickup basketball, ran on the treadmill (<3 miles for 3 times a week) and lifted (dips, bench press, lat pull-downs 🥰) and ended up getting my best body to date (dexa scan 12.2% bodyfat during a health study I joined called CARDIA Study).
When I returned from the best summer vacation ever in Europe, I remember the compliment in the airport.
"I can tell you have a nice waist under that blazer."
My numbers and choices then:
Cholesterol: 149
hdl: 70 ldl: 69 tri: 50
height: 6' weight: 188 waist: 34 age: 44
Foods: Some midnight street-vender food in Poland; tuna fish sandwiches and lots of chocolate and peanuts in Leuven, Belgium.
My numbers and choices now:
steps: 20k average a month (rest on Saturdays) and mainly pushups, lunges, and resistance bands
weight: 171 waist: 34 age: 60s
Organic plant-based foods (10% protein 15% fat 75% carbs)
Cholesterol: 179 (the numbers rarely lie - harder cardio required)
ldl - 89 hdl - 59 tri - 112
Age 18 numbers:
height: 6' weight: 130s. cavities: many
fitness routine: whatever the coaches dictated for each season (football, basketball, and track)
Food choices: The food of the gods
Burger King, Kap'n Krunch, brownies, and whatever the adults cooked and called a meal back then (spaghetti, chili, meatloaf etc.)
You'll figure out somehow the best routines for you.
James (also a PSU alumni 😉)
Out of curiosity, why is your protein so low?
Good question.
I burn over a thousand calories each day with the 20k steps, so I have to eat 3000+ calories just to maintain normal weight. Those calories push all my numbers well beyong the average in terms of grams. I rarely look at the percentages. Here's a closer look at the numbers:
Fiber: 85+ grams
Protein: 85 - 105 grams
Fat: 50 - 60 grams
My nutritionist suggested upping protein to maintain muscle a few years ago, so I added organic more oatmeal, green peas, more popcorn, and black beans. My body type, whatever it's called, is the kind that can appears naturally fit with the least amount of effort (ectomorph, mesomorph, or that other kind?).
More protein = 💪🏾
Currently, I consider my body trending more towards the Tour de France athletes than any other sporting type. Lean.
What insights crossed your mind?
Always opportunity improvement (ofi)
Body types is a myth, so I wouldn't put much faith in that. Those numbers are still fairly low for a male, and it's worse on a vegan diet because plant based proteins dont have high amounts of L-Leucine, and the other EAA for muscle protein synthesis. That and your extremely high activity is why you actually underweight by bmi standards and have low overall mass.
If you had goals of improving body composition, you would want protein probably 130-150 and a well structured lifting routine and more calories and/or less walking (if possible). If you are a student at PSU (we are!!), then less walking might not be possible during the school year.
Penn State. I finished grad school years ago.
As for protein, I'm a bit leary of asking the kidneys to do more work processing the added protein, although plant-based protein, from what I've gathered, seems much better than the other kind.
In terms of goals around better body composition, I'm rather comfortable with the flat abs and fit physique that can move easily in the routines I've established in life: 45+ push-ups, lunges, squats, and jumping jacks in addition to resistance bands for keeping the minor muscles moving.
The most challenging part for me remains getting my willpower to sweat out a 6:35 mile like I did two years ago to see how fast I could run it. 🏃🏾♂️ More cardio = higher hdl, lower triglycerides, and a better overall cholesterol reading nearing 150 when I up the intensity or even take one of those weekly aerobics classes.
My long-term goal includes maintaining or getting total cholesterol level as close as possible to 150 (currently 179) or even a few points lower.
Fyi - my bmi (by online calculators) usually show in the green normal reading for 6' and 171 lbs and well over 50. I'm a good ways from underweight based solely on the numbers.
My 9th grade year of playing football, I weighed in at: 4' 11" 99 lbs 😉
I thought your weight was 130, but that was your weight at 18 years old. At 170 ish, you are fine.
Second, protein being hard on your kidneys is a huge myth, especially in the plant based community. It's predicated that urea is produced, which is a natural byproduct. You can eat 300g of protein a day and it be fine pending you don't have kidney disease.
In terms of quality, meat/dairy/eggs > plant based protein. Both in quality and completeness. Semantics but not necessarily relevant to our discussion.
Cholesterol is a poor number to guage your metabolic health by. High HDL will drive that number up. The numbers that are more important is LDL (especially if it's actually measured), triglycerides, CRP, and A1C. Mendelian randomization studies particularly focus on the lifetime exposure of LDL and all cause mortality.
Ultimate, the biggest consideration is to make sure you have kind of resistance training. As people age, muscle loss is more prevalent which can lead to weakness. And one of the biggest killers of older people is falls (not that you are old). Even at 40, I focus on recovery training and flexibility to make up for the mistakes of the past, especially listening to too many bro's saying stretching/flexibility can negativity impact training. What they were seeing was the studies were based on 30 minutes of stretching prelifting.
Here's my fit tip for a good guage on the actual age of the body (see WorldFitnessLevel link, if viewable)
https://www.worldfitnesslevel.org/#/start
You probably have already heard of VO2 and that treadmill test. I recently, well, actually two or three years ago, left a soak in the sauna and drove straight to the ER after feeling a pain along the side of my right pectoral muscle.
The doctor ran a lot of test, including blood tests, and the next day, I returned to do that special treadmill test that can provide insight into vascular health: I maxed it to where the physician stopped the test after seeing how well my body was body (VO2 around 50, which eqates to around mid-to-late thirties for aging).
As for protein myths, things good for kidneys, and better for my body, I trust the test results in numbers, in the mirror in the morning, and in how I'm feeling every hour.
At 55, I pursued my favorite hobbies instead of living just for earning money (some call it retirement): health, happiness, and doing whatever goes for (w)hol(l)y good for mind and body. I do a lot of writing, walking, and worshipping the good things for reading.
Just wondering about something—do you have full access to university and clinical studies? (quite expensive unless you’re a student, teacher, or professor) or do you use Google Scholar or similar (NIH etc.) online abstracts to parse medical information?
If you're a physician, well, you pretty much have everything you need for guidance.
The suggestion about cholesterol deserves reading a little more into what happened in studies for those with natural cholesterol levels under 150 (without statins). Lifesaving information, at least for me.
From a learning and education perspective, I have done a lot of google scholar and I have followed the top two protein metabolism researchers in the worlds (Dr. Stuart Phillips and Dr. Brad Schoenfeld) for the past 15 years. They are the leading experts in protein research and most cited. Ultimately, the recommendations I provide are predicted on their research, but also other researchers in the field. I have also personally trained individuals and worked with individual on weight loss and health. Interestingly, I have had to dig into a lot of this data because my wife has several issues, including an automatic disorder (POTS). Her Electrophysiologist and all of her physicians have never seen a patient with her conditions seen such an improvement, to include her ability to now do StrongLifting. They attribute it to me and the work I have done.
Have you look into Peter Attia's work? His work has been dedicated to improving longevity. There are indicators that link factors like VO2max, grip strength, and resistance training to becoming more resilient. There is also fascinating evidence using Mendelian Randomization Studies link low LDL to reductions in all cause mortality. I haven't specifically spent time researching the impacts of persistently low cholesterol numbers. Although, I do know there can be problems once you get below certain thresholds.
Ultimately, at the end of the day, if you are happy with your current plan, then that matters more than semantic based on studies. As you progress with your approach, if you don't see the results that you expect, than a course adjustment is needed.
At the end of the day, i love learning and discussing strategies for health.
0 -
tomcustombuilder wrote: »psulemon wrote:CalisthenicsTraining wrote: »tomcustombuilder wrote: »
carbs have nothing to do with getting or not getting abs.CalisthenicsTraining wrote: »Your abs will be seen in regards to your body fat %. Food I would recommend is chicken and tuna. Tuna doesn’t have carbs and a tin has around 25 g of protein. Try doing cardio, push ups , body weight training. It will come with time, be consistent
If that was correct you still don’t get as much for your calories with carbs.
Eat your fruits and veggies. They're good for you. Lots of the ones that are good for you are high in carbs. Also high in micronutrients, fiber, beneficial phytochemicals, prebiotics . . . .
He said he was doing keto and on a high protein diet. I told him 2 options which are low carbs and high protein and that visual abs are to do with body fat. No problem here.
Brad and Alan Aragon are the 2 go to’s for sage nutritional opinions.This is a good thread of posts to skim through.
I remember a jacuzzi conversation at the YMCA years ago with a fit woman who mentioned how her abs come and go after or before meals. She adamantly stated that underneath the layer of fat, I would notice nice abs hiding.
Fast-forward after that chat, I took a year off and played pickup basketball, ran on the treadmill (<3 miles for 3 times a week) and lifted (dips, bench press, lat pull-downs 🥰) and ended up getting my best body to date (dexa scan 12.2% bodyfat during a health study I joined called CARDIA Study).
When I returned from the best summer vacation ever in Europe, I remember the compliment in the airport.
"I can tell you have a nice waist under that blazer."
My numbers and choices then:
Cholesterol: 149
hdl: 70 ldl: 69 tri: 50
height: 6' weight: 188 waist: 34 age: 44
Foods: Some midnight street-vender food in Poland; tuna fish sandwiches and lots of chocolate and peanuts in Leuven, Belgium.
My numbers and choices now:
steps: 20k average a month (rest on Saturdays) and mainly pushups, lunges, and resistance bands
weight: 171 waist: 34 age: 60s
Organic plant-based foods (10% protein 15% fat 75% carbs)
Cholesterol: 179 (the numbers rarely lie - harder cardio required)
ldl - 89 hdl - 59 tri - 112
Age 18 numbers:
height: 6' weight: 130s. cavities: many
fitness routine: whatever the coaches dictated for each season (football, basketball, and track)
Food choices: The food of the gods
Burger King, Kap'n Krunch, brownies, and whatever the adults cooked and called a meal back then (spaghetti, chili, meatloaf etc.)
You'll figure out somehow the best routines for you.
James (also a PSU alumni 😉)
Out of curiosity, why is your protein so low?
Good question.
I burn over a thousand calories each day with the 20k steps, so I have to eat 3000+ calories just to maintain normal weight. Those calories push all my numbers well beyong the average in terms of grams. I rarely look at the percentages. Here's a closer look at the numbers:
Fiber: 85+ grams
Protein: 85 - 105 grams
Fat: 50 - 60 grams
My nutritionist suggested upping protein to maintain muscle a few years ago, so I added organic more oatmeal, green peas, more popcorn, and black beans. My body type, whatever it's called, is the kind that can appears naturally fit with the least amount of effort (ectomorph, mesomorph, or that other kind?).
More protein = 💪🏾
Currently, I consider my body trending more towards the Tour de France athletes than any other sporting type. Lean.
What insights crossed your mind?
Always opportunity improvement (ofi)
Body types is a myth, so I wouldn't put much faith in that. Those numbers are still fairly low for a male, and it's worse on a vegan diet because plant based proteins dont have high amounts of L-Leucine, and the other EAA for muscle protein synthesis. That and your extremely high activity is why you actually underweight by bmi standards and have low overall mass.
If you had goals of improving body composition, you would want protein probably 130-150 and a well structured lifting routine and more calories and/or less walking (if possible). If you are a student at PSU (we are!!), then less walking might not be possible during the school year.
Penn State. I finished grad school years ago.
As for protein, I'm a bit leary of asking the kidneys to do more work processing the added protein, although plant-based protein, from what I've gathered, seems much better than the other kind.
In terms of goals around better body composition, I'm rather comfortable with the flat abs and fit physique that can move easily in the routines I've established in life: 45+ push-ups, lunges, squats, and jumping jacks in addition to resistance bands for keeping the minor muscles moving.
The most challenging part for me remains getting my willpower to sweat out a 6:35 mile like I did two years ago to see how fast I could run it. 🏃🏾♂️ More cardio = higher hdl, lower triglycerides, and a better overall cholesterol reading nearing 150 when I up the intensity or even take one of those weekly aerobics classes.
My long-term goal includes maintaining or getting total cholesterol level as close as possible to 150 (currently 179) or even a few points lower.
Fyi - my bmi (by online calculators) usually show in the green normal reading for 6' and 171 lbs and well over 50. I'm a good ways from underweight based solely on the numbers.
My 9th grade year of playing football, I weighed in at: 4' 11" 99 lbs 😉
I thought your weight was 130, but that was your weight at 18 years old. At 170 ish, you are fine.
Second, protein being hard on your kidneys is a huge myth, especially in the plant based community. It's predicated that urea is produced, which is a natural byproduct. You can eat 300g of protein a day and it be fine pending you don't have kidney disease.
In terms of quality, meat/dairy/eggs > plant based protein. Both in quality and completeness. Semantics but not necessarily relevant to our discussion.
Cholesterol is a poor number to guage your metabolic health by. High HDL will drive that number up. The numbers that are more important is LDL (especially if it's actually measured), triglycerides, CRP, and A1C. Mendelian randomization studies particularly focus on the lifetime exposure of LDL and all cause mortality.
Ultimate, the biggest consideration is to make sure you have kind of resistance training. As people age, muscle loss is more prevalent which can lead to weakness. And one of the biggest killers of older people is falls (not that you are old). Even at 40, I focus on recovery training and flexibility to make up for the mistakes of the past, especially listening to too many bro's saying stretching/flexibility can negativity impact training. What they were seeing was the studies were based on 30 minutes of stretching prelifting.
Here's my fit tip for a good guage on the actual age of the body (see WorldFitnessLevel link, if viewable)
https://www.worldfitnesslevel.org/#/start
You probably have already heard of VO2 and that treadmill test. I recently, well, actually two or three years ago, left a soak in the sauna and drove straight to the ER after feeling a pain along the side of my right pectoral muscle.
The doctor ran a lot of test, including blood tests, and the next day, I returned to do that special treadmill test that can provide insight into vascular health: I maxed it to where the physician stopped the test after seeing how well my body was body (VO2 around 50, which eqates to around mid-to-late thirties for aging).
As for protein myths, things good for kidneys, and better for my body, I trust the test results in numbers, in the mirror in the morning, and in how I'm feeling every hour.
At 55, I pursued my favorite hobbies instead of living just for earning money (some call it retirement): health, happiness, and doing whatever goes for (w)hol(l)y good for mind and body. I do a lot of writing, walking, and worshipping the good things for reading.
Just wondering about something—do you have full access to university and clinical studies? (quite expensive unless you’re a student, teacher, or professor) or do you use Google Scholar or similar (NIH etc.) online abstracts to parse medical information?
If you're a physician, well, you pretty much have everything you need for guidance.
The suggestion about cholesterol deserves reading a little more into what happened in studies for those with natural cholesterol levels under 150 (without statins). Lifesaving information, at least for me.
From a learning and education perspective, I have done a lot of google scholar and I have followed the top two protein metabolism researchers in the worlds (Dr. Stuart Phillips and Dr. Brad Schoenfeld) for the past 15 years. They are the leading experts in protein research and most cited. Ultimately, the recommendations I provide are predicted on their research, but also other researchers in the field. I have also personally trained individuals and worked with individual on weight loss and health. Interestingly, I have had to dig into a lot of this data because my wife has several issues, including an automatic disorder (POTS). Her Electrophysiologist and all of her physicians have never seen a patient with her conditions seen such an improvement, to include her ability to now do StrongLifting. They attribute it to me and the work I have done.
Have you look into Peter Attia's work? His work has been dedicated to improving longevity. There are indicators that link factors like VO2max, grip strength, and resistance training to becoming more resilient. There is also fascinating evidence using Mendelian Randomization Studies link low LDL to reductions in all cause mortality. I haven't specifically spent time researching the impacts of persistently low cholesterol numbers. Although, I do know there can be problems once you get below certain thresholds.
Ultimately, at the end of the day, if you are happy with your current plan, then that matters more than semantic based on studies. As you progress with your approach, if you don't see the results that you expect, than a course adjustment is needed.
At the end of the day, i love learning and discussing strategies for health.
Oh, there are plenty of qualified individuals. I was point out the lead researchers in protein metabolism.
Other highly qualified individuals: Dr Layne Norton, Dr. Bret Contreras, Jeff Nippard, Dr Eric Helms, Dr. Mike Isreteal, Greg Nuckols, Dr. Eric Trexler, etc...
Ultimately, I look at people trained in the field of nutrition and sports vs medical doctors and other "YouTube personalities".0 -
lol Dr. Mike. Classic. As long as you left out Gary Taubes it’s a win.tomcustombuilder wrote: »psulemon wrote:CalisthenicsTraining wrote: »tomcustombuilder wrote: »
carbs have nothing to do with getting or not getting abs.CalisthenicsTraining wrote: »Your abs will be seen in regards to your body fat %. Food I would recommend is chicken and tuna. Tuna doesn’t have carbs and a tin has around 25 g of protein. Try doing cardio, push ups , body weight training. It will come with time, be consistent
If that was correct you still don’t get as much for your calories with carbs.
Eat your fruits and veggies. They're good for you. Lots of the ones that are good for you are high in carbs. Also high in micronutrients, fiber, beneficial phytochemicals, prebiotics . . . .
He said he was doing keto and on a high protein diet. I told him 2 options which are low carbs and high protein and that visual abs are to do with body fat. No problem here.
Brad and Alan Aragon are the 2 go to’s for sage nutritional opinions.This is a good thread of posts to skim through.
I remember a jacuzzi conversation at the YMCA years ago with a fit woman who mentioned how her abs come and go after or before meals. She adamantly stated that underneath the layer of fat, I would notice nice abs hiding.
Fast-forward after that chat, I took a year off and played pickup basketball, ran on the treadmill (<3 miles for 3 times a week) and lifted (dips, bench press, lat pull-downs 🥰) and ended up getting my best body to date (dexa scan 12.2% bodyfat during a health study I joined called CARDIA Study).
When I returned from the best summer vacation ever in Europe, I remember the compliment in the airport.
"I can tell you have a nice waist under that blazer."
My numbers and choices then:
Cholesterol: 149
hdl: 70 ldl: 69 tri: 50
height: 6' weight: 188 waist: 34 age: 44
Foods: Some midnight street-vender food in Poland; tuna fish sandwiches and lots of chocolate and peanuts in Leuven, Belgium.
My numbers and choices now:
steps: 20k average a month (rest on Saturdays) and mainly pushups, lunges, and resistance bands
weight: 171 waist: 34 age: 60s
Organic plant-based foods (10% protein 15% fat 75% carbs)
Cholesterol: 179 (the numbers rarely lie - harder cardio required)
ldl - 89 hdl - 59 tri - 112
Age 18 numbers:
height: 6' weight: 130s. cavities: many
fitness routine: whatever the coaches dictated for each season (football, basketball, and track)
Food choices: The food of the gods
Burger King, Kap'n Krunch, brownies, and whatever the adults cooked and called a meal back then (spaghetti, chili, meatloaf etc.)
You'll figure out somehow the best routines for you.
James (also a PSU alumni 😉)
Out of curiosity, why is your protein so low?
Good question.
I burn over a thousand calories each day with the 20k steps, so I have to eat 3000+ calories just to maintain normal weight. Those calories push all my numbers well beyong the average in terms of grams. I rarely look at the percentages. Here's a closer look at the numbers:
Fiber: 85+ grams
Protein: 85 - 105 grams
Fat: 50 - 60 grams
My nutritionist suggested upping protein to maintain muscle a few years ago, so I added organic more oatmeal, green peas, more popcorn, and black beans. My body type, whatever it's called, is the kind that can appears naturally fit with the least amount of effort (ectomorph, mesomorph, or that other kind?).
More protein = 💪🏾
Currently, I consider my body trending more towards the Tour de France athletes than any other sporting type. Lean.
What insights crossed your mind?
Always opportunity improvement (ofi)
Body types is a myth, so I wouldn't put much faith in that. Those numbers are still fairly low for a male, and it's worse on a vegan diet because plant based proteins dont have high amounts of L-Leucine, and the other EAA for muscle protein synthesis. That and your extremely high activity is why you actually underweight by bmi standards and have low overall mass.
If you had goals of improving body composition, you would want protein probably 130-150 and a well structured lifting routine and more calories and/or less walking (if possible). If you are a student at PSU (we are!!), then less walking might not be possible during the school year.
Penn State. I finished grad school years ago.
As for protein, I'm a bit leary of asking the kidneys to do more work processing the added protein, although plant-based protein, from what I've gathered, seems much better than the other kind.
In terms of goals around better body composition, I'm rather comfortable with the flat abs and fit physique that can move easily in the routines I've established in life: 45+ push-ups, lunges, squats, and jumping jacks in addition to resistance bands for keeping the minor muscles moving.
The most challenging part for me remains getting my willpower to sweat out a 6:35 mile like I did two years ago to see how fast I could run it. 🏃🏾♂️ More cardio = higher hdl, lower triglycerides, and a better overall cholesterol reading nearing 150 when I up the intensity or even take one of those weekly aerobics classes.
My long-term goal includes maintaining or getting total cholesterol level as close as possible to 150 (currently 179) or even a few points lower.
Fyi - my bmi (by online calculators) usually show in the green normal reading for 6' and 171 lbs and well over 50. I'm a good ways from underweight based solely on the numbers.
My 9th grade year of playing football, I weighed in at: 4' 11" 99 lbs 😉
I thought your weight was 130, but that was your weight at 18 years old. At 170 ish, you are fine.
Second, protein being hard on your kidneys is a huge myth, especially in the plant based community. It's predicated that urea is produced, which is a natural byproduct. You can eat 300g of protein a day and it be fine pending you don't have kidney disease.
In terms of quality, meat/dairy/eggs > plant based protein. Both in quality and completeness. Semantics but not necessarily relevant to our discussion.
Cholesterol is a poor number to guage your metabolic health by. High HDL will drive that number up. The numbers that are more important is LDL (especially if it's actually measured), triglycerides, CRP, and A1C. Mendelian randomization studies particularly focus on the lifetime exposure of LDL and all cause mortality.
Ultimate, the biggest consideration is to make sure you have kind of resistance training. As people age, muscle loss is more prevalent which can lead to weakness. And one of the biggest killers of older people is falls (not that you are old). Even at 40, I focus on recovery training and flexibility to make up for the mistakes of the past, especially listening to too many bro's saying stretching/flexibility can negativity impact training. What they were seeing was the studies were based on 30 minutes of stretching prelifting.
Here's my fit tip for a good guage on the actual age of the body (see WorldFitnessLevel link, if viewable)
https://www.worldfitnesslevel.org/#/start
You probably have already heard of VO2 and that treadmill test. I recently, well, actually two or three years ago, left a soak in the sauna and drove straight to the ER after feeling a pain along the side of my right pectoral muscle.
The doctor ran a lot of test, including blood tests, and the next day, I returned to do that special treadmill test that can provide insight into vascular health: I maxed it to where the physician stopped the test after seeing how well my body was body (VO2 around 50, which eqates to around mid-to-late thirties for aging).
As for protein myths, things good for kidneys, and better for my body, I trust the test results in numbers, in the mirror in the morning, and in how I'm feeling every hour.
At 55, I pursued my favorite hobbies instead of living just for earning money (some call it retirement): health, happiness, and doing whatever goes for (w)hol(l)y good for mind and body. I do a lot of writing, walking, and worshipping the good things for reading.
Just wondering about something—do you have full access to university and clinical studies? (quite expensive unless you’re a student, teacher, or professor) or do you use Google Scholar or similar (NIH etc.) online abstracts to parse medical information?
If you're a physician, well, you pretty much have everything you need for guidance.
The suggestion about cholesterol deserves reading a little more into what happened in studies for those with natural cholesterol levels under 150 (without statins). Lifesaving information, at least for me.
From a learning and education perspective, I have done a lot of google scholar and I have followed the top two protein metabolism researchers in the worlds (Dr. Stuart Phillips and Dr. Brad Schoenfeld) for the past 15 years. They are the leading experts in protein research and most cited. Ultimately, the recommendations I provide are predicted on their research, but also other researchers in the field. I have also personally trained individuals and worked with individual on weight loss and health. Interestingly, I have had to dig into a lot of this data because my wife has several issues, including an automatic disorder (POTS). Her Electrophysiologist and all of her physicians have never seen a patient with her conditions seen such an improvement, to include her ability to now do StrongLifting. They attribute it to me and the work I have done.
Have you look into Peter Attia's work? His work has been dedicated to improving longevity. There are indicators that link factors like VO2max, grip strength, and resistance training to becoming more resilient. There is also fascinating evidence using Mendelian Randomization Studies link low LDL to reductions in all cause mortality. I haven't specifically spent time researching the impacts of persistently low cholesterol numbers. Although, I do know there can be problems once you get below certain thresholds.
Ultimately, at the end of the day, if you are happy with your current plan, then that matters more than semantic based on studies. As you progress with your approach, if you don't see the results that you expect, than a course adjustment is needed.
At the end of the day, i love learning and discussing strategies for health.
Oh, there are plenty of qualified individuals. I was point out the lead researchers in protein metabolism.
Other highly qualified individuals: Dr Layne Norton, Dr. Bret Contreras, Jeff Nippard, Dr Eric Helms, Dr. Mike Isreteal, Greg Nuckols, Dr. Eric Trexler, etc...
Ultimately, I look at people trained in the field of nutrition and sports vs medical doctors and other "YouTube personalities".
0 -
tomcustombuilder wrote: »psulemon wrote:CalisthenicsTraining wrote: »tomcustombuilder wrote: »
carbs have nothing to do with getting or not getting abs.CalisthenicsTraining wrote: »Your abs will be seen in regards to your body fat %. Food I would recommend is chicken and tuna. Tuna doesn’t have carbs and a tin has around 25 g of protein. Try doing cardio, push ups , body weight training. It will come with time, be consistent
If that was correct you still don’t get as much for your calories with carbs.
Eat your fruits and veggies. They're good for you. Lots of the ones that are good for you are high in carbs. Also high in micronutrients, fiber, beneficial phytochemicals, prebiotics . . . .
He said he was doing keto and on a high protein diet. I told him 2 options which are low carbs and high protein and that visual abs are to do with body fat. No problem here.
(snip)
FTR, there's a misattributed quote (messed up quote tag) somewhere in there. The "eat your veggies" thing was me, not Psu, and I was replying to someone who'd said "(you) don’t get as much for your calories with carbs." in response to your comment that "carbs have nothing to do with getting or not getting abs."
In that exchange, I agree with you (carb level isn't the relevant issue in getting abs), but felt that the other poster was overselling protein or underselling other nutrients.
Yes, protein is essential, in general and even more so for building muscle. It's not the only relevant aspect of nutrition, and in my view well-rounded overall nutrition is going to give the best odds of muscle mass gain and athletic performance. To some extent, carbs are protein-sparing, besides; and some find that carbs lead to more energetic workout performance.
So I think you get different things for your calories with carbs, but "less for your calories" is misleading.
Also, since we've completely digressed from trying to help the OP here (!), I'll quote someone else even more digressively:(snip)
Here's my fit tip for a good guage on the actual age of the body (see WorldFitnessLevel link, if viewable)
https://www.worldfitnesslevel.org/#/start
(snip)
That's an amusingly flattering little gauge on body age, based on running my own data anyway. I'm skeptical, TBH.1 -
tomcustombuilder wrote: »psulemon wrote:CalisthenicsTraining wrote: »tomcustombuilder wrote: »
carbs have nothing to do with getting or not getting abs.CalisthenicsTraining wrote: »Your abs will be seen in regards to your body fat %. Food I would recommend is chicken and tuna. Tuna doesn’t have carbs and a tin has around 25 g of protein. Try doing cardio, push ups , body weight training. It will come with time, be consistent
If that was correct you still don’t get as much for your calories with carbs.
Eat your fruits and veggies. They're good for you. Lots of the ones that are good for you are high in carbs. Also high in micronutrients, fiber, beneficial phytochemicals, prebiotics . . . .
He said he was doing keto and on a high protein diet. I told him 2 options which are low carbs and high protein and that visual abs are to do with body fat. No problem here.
(snip)
FTR, there's a misattributed quote (messed up quote tag) somewhere in there. The "eat your veggies" thing was me, not Psu, and I was replying to someone who'd said "(you) don’t get as much for your calories with carbs." in response to your comment that "carbs have nothing to do with getting or not getting abs."
In that exchange, I agree with you (carb level isn't the relevant issue in getting abs), but felt that the other poster was overselling protein or underselling other nutrients.
Yes, protein is essential, in general and even more so for building muscle. It's not the only relevant aspect of nutrition, and in my view well-rounded overall nutrition is going to give the best odds of muscle mass gain and athletic performance. To some extent, carbs are protein-sparing, besides; and some find that carbs lead to more energetic workout performance.
So I think you get different things for your calories with carbs, but "less for your calories" is misleading.
Also, since we've completely digressed from trying to help the OP here (!), I'll quote someone else even more digressively:(snip)
Here's my fit tip for a good guage on the actual age of the body (see WorldFitnessLevel link, if viewable)
https://www.worldfitnesslevel.org/#/start
(snip)
That's an amusingly flattering little gauge on body age, based on running my own data anyway. I'm skeptical, TBH.
Ann,
You're on top of the most important aspect—keeping focused on the original poster's comment.
When I first posted in support of the thread, I attempted, more or less successfully, to provide an anecdotal story of my own journey from those younger years to now (age 14 onwards) for illustration.
As for the (your) flattering age when using the worldfitnesslevel link, I, too, enjoy using it now and then for an easy smile (if only I ran harder and longer! 🤣 ). Enjoy.
Peace
0
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