Need your opinion on diet/exercise please...
Options
Replies
-
As I said before: She is training (hard) for a fitness competition. If she did not consume as much protein as she does, she'd lose muscle. 1 g of protein is the standard for people who are highly active. And I'm not so inclined to trust nutritionists either: the low-fat, low-protein, high-carb mess that is the standard American diet is completely responsible for the obesity epidemic in my opinion.
What does the average American diet have to do with nutritionists? Just because people choose to eat junk food doesn't mean it's recommended. Carbs do not cause weight gain. Too many calories does.
And, no, 1g of protein per 1 pound of body mass IS NOT the standard. Find me a single protein calculator that says that. The HIGHEST recommended is 2 grams of protein per KILOGRAM of weight, which is way less than a pound.0 -
Only if you have a calorie surplus. Anything can be stored as fat if you have a calorie surplus. If you have a calorie deficit your body will not store fat.
Calories in > Calories out = Gain weight
Calories in < Calories out = Lose fat
sorry, but this is incorrect.0 -
As I said before: She is training (hard) for a fitness competition. If she did not consume as much protein as she does, she'd lose muscle. 1 g of protein is the standard for people who are highly active. And I'm not so inclined to trust nutritionists either: the low-fat, low-protein, high-carb mess that is the standard American diet is completely responsible for the obesity epidemic in my opinion.
What does the average American diet have to do with nutritionists? Just because people choose to eat junk food doesn't mean it's recommended. Carbs do not cause weight gain. Too many calories does.
And, no, 1g of protein per 1 pound of body mass IS NOT the standard. Find me a single protein calculator that says that. The HIGHEST recommended is 2 grams of protein per KILOGRAM of weight, which is way less than a pound.
you say that carbs don't cause weight gain but that to many calories do.. yet above you say that to much protein does cause weight gain. You can't have it both ways. Protein is never directly stored as fat. It would first have to be converted to glucose through gluconeogenesis. Then synthesis of fat from glucose can occur through de novo lipogenesis. But in order for this to happen and have the glucose stored as fat offset the amounts of fat oxidized during the rest of the day you would need to be consuming calories above TEE. Even then with the ability to store glucose it would take a very large feeding of carbohydrates for this to happen in any significant degree. Now when you consider that only a moderate amount of glucose can be produced from amino acids we are talking about an even smaller percentage that could potentially contribute to this pathway. So realy the amounts of protein that will contribute to fat synthesis is small at best.0 -
As I said before: She is training (hard) for a fitness competition. If she did not consume as much protein as she does, she'd lose muscle. 1 g of protein is the standard for people who are highly active. And I'm not so inclined to trust nutritionists either: the low-fat, low-protein, high-carb mess that is the standard American diet is completely responsible for the obesity epidemic in my opinion.
What does the average American diet have to do with nutritionists? Just because people choose to eat junk food doesn't mean it's recommended. Carbs do not cause weight gain. Too many calories does.
And, no, 1g of protein per 1 pound of body mass IS NOT the standard. Find me a single protein calculator that says that. The HIGHEST recommended is 2 grams of protein per KILOGRAM of weight, which is way less than a pound.
you say that carbs don't cause weight gain but that to many calories do.. yet above you say that to much protein does cause weight gain. You can't have it both ways. Protein is never directly stored as fat. It would first have to be converted to glucose through gluconeogenesis. Then synthesis of fat from glucose can occur through de novo lipogenesis. But in order for this to happen and have the glucose stored as fat offset the amounts of fat oxidized during the rest of the day you would need to be consuming calories above TEE. Even then with the ability to store glucose it would take a very large feeding of carbohydrates for this to happen in any significant degree. Now when you consider that only a moderate amount of glucose can be produced from amino acids we are talking about an even smaller percentage that could potentially contribute to this pathway. So realy the amounts of protein that will contribute to fat synthesis is small at best.
Too much of anything will become fat was my point. My statements do not contradict themselves. I was merely saying the body can only absorb and use a certain amount of protein. The excess will be filtered out through urine or stored as fat. If you're not taking in too many calories, it will be the latter. If you are, it will be the former.
So, yes, I CAN have it both ways.
From the Cleveland Clinic (via the link I posted above):
Protein is needed in the diet to build and repair damaged muscles. However, eating a high protein diet (more than 2 grams per kilogram of body weight) does not necessarily lead to larger muscles. In fact, if you eat more protein than you need, your body will simply use it as an energy source or store it as fat.0 -
...I think you are from Canada (similar foods to what I have in my pantry) - what supplements are you taking? I've noticed too that I'm getting sluggish, my diet is nowhere as clean as yours, but increasing my Vitamin D intake has helped tremendously. Your B-complex will also help boost your energy - in fact, I would check your B12 levels.0
-
As I said before: She is training (hard) for a fitness competition. If she did not consume as much protein as she does, she'd lose muscle. 1 g of protein is the standard for people who are highly active. And I'm not so inclined to trust nutritionists either: the low-fat, low-protein, high-carb mess that is the standard American diet is completely responsible for the obesity epidemic in my opinion.
What does the average American diet have to do with nutritionists? Just because people choose to eat junk food doesn't mean it's recommended. Carbs do not cause weight gain. Too many calories does.
And, no, 1g of protein per 1 pound of body mass IS NOT the standard. Find me a single protein calculator that says that. The HIGHEST recommended is 2 grams of protein per KILOGRAM of weight, which is way less than a pound.
you say that carbs don't cause weight gain but that to many calories do.. yet above you say that to much protein does cause weight gain. You can't have it both ways. Protein is never directly stored as fat. It would first have to be converted to glucose through gluconeogenesis. Then synthesis of fat from glucose can occur through de novo lipogenesis. But in order for this to happen and have the glucose stored as fat offset the amounts of fat oxidized during the rest of the day you would need to be consuming calories above TEE. Even then with the ability to store glucose it would take a very large feeding of carbohydrates for this to happen in any significant degree. Now when you consider that only a moderate amount of glucose can be produced from amino acids we are talking about an even smaller percentage that could potentially contribute to this pathway. So realy the amounts of protein that will contribute to fat synthesis is small at best.
Too much of anything will become fat was my point. My statements do not contradict themselves. I was merely saying the body can only absorb and use a certain amount of protein. The excess will be filtered out through urine or stored as fat. If you're not taking in too many calories, it will be the latter. If you are, it will be the former.
So, yes, I CAN have it both ways.
From the Cleveland Clinic (via the link I posted above):
Protein is needed in the diet to build and repair damaged muscles. However, eating a high protein diet (more than 2 grams per kilogram of body weight) does not necessarily lead to larger muscles. In fact, if you eat more protein than you need, your body will simply use it as an energy source or store it as fat.
Protein is not stored as bf in most real world situations.. In order for it to be stored as bf would require you to consume more grams of protein then is possible. reread what I posted above and then do some more indepth research.0 -
So, you're disputing the Cleveland Clinic?
OK then.0 -
So, you're disputing the Cleveland Clinic?
OK then.
Yes I am. Dispute non credible info like you posted is what I do. Why, is the CC above being questioned?0 -
And the last person I would take diet advice from is a trainer. My information comes from nutritionists and the Mayo Clinic and Cleveland Clinic.
But you can take advice from a trainer who more than likely has very little if any actual training in nutrition if you want. I prefer not to gamble with my health.
She's training daily to compete in a fitness competition. Can you please provide references to support your assertion that her daily protein level is detrimental to her health? Because the Mayo clinic sets their recommendation "about 50 to 175 grams a day." The OPs target protein intake is 148.
Just saying.
It's based on weight. Someone who weighs more would shoot for more protein, thus the range.
Regardless of the amount of training she's doing, the body can only absorb a certain amount of protein. Period. The rest will turn to fat (and as stated, only if it's not being burned, so that's probably not the case here) or filter through the liver and kidneys. It can cause seirous health issues.
1 gram of protein per pound of body weight is WAY higher than any recommendation I've ever seen from a reputable source that I would trust. I would not trust a trainer with my diet.
The protein formula is misunderstood quite often. 1g/lb of body weight is the GENERAL formula for athletes. Depending on the intensity of your training, you may require athlete like nutrition, even if you don't consider yourself an athlete. In most cases, 0.6 to 0.8g/lb of body weight is sufficient. Ideally you never want to go lower than 1g/lb of lean body mass. The one to one formula has simply been spouted all over simply because it is easy to remember and calculate and is basically bro-science, however it is nowhere near hazardous.
However if you look a male silverback gorilla weighs up to 500lbs or so. Most of this is muscle. Gorillas eat mostly leaves with small amounts of protein coming from insects consumed accidentally. No way they get anywhere near 500g of protein into them a day. Just something to think about.0 -
So, you're disputing the Cleveland Clinic?
OK then.
Yes I am. Dispute non credible info like you posted is what I do. Why, is the CC above being questioned?
THE CLEVELAND CLINIC is not credible? Are you serious? Now I'm laughing.
And it's not 1g/POUND of body weight. It's per kilogram. Totally different unit of measurement. Please show me a single source that states 1g/pound for ANYONE. I've never seen that. Not even on bodybuilding websites.0 -
Only if you have a calorie surplus. Anything can be stored as fat if you have a calorie surplus. If you have a calorie deficit your body will not store fat.
Calories in > Calories out = Gain weight
Calories in < Calories out = Lose fat
sorry, but this is incorrect.
Care to elaborate?0 -
Only if you have a calorie surplus. Anything can be stored as fat if you have a calorie surplus. If you have a calorie deficit your body will not store fat.
Calories in > Calories out = Gain weight
Calories in < Calories out = Lose fat
sorry, but this is incorrect.
Care to elaborate?
sure. The following statement is extremely ambiguous, and CAN be true, but is not always true and is incorrect in it's vague description.
Calories in < Calories out = Lose fat
more specifically you said: If you have a calorie deficit your body will not store fat.
This is untrue, it is quite possible and in fact, quite common for someone in a calorie deficit to store fat. In fact, for someone with a calorie deficit to large, their BMR will slow down, and body fat storage rates will increase after a short period of glucose depletion (usually between 2 and 10 days).
See: Proceedings of the Nutrition Society (1995), 54: 267-274 Cambridge University
http://journals.cambridge.org/action/displayFulltext?type=1&fid=789564&jid=PNS&volumeId=54&issueId=01&aid=789556#0 -
Only if you have a calorie surplus. Anything can be stored as fat if you have a calorie surplus. If you have a calorie deficit your body will not store fat.
Calories in > Calories out = Gain weight
Calories in < Calories out = Lose fat
sorry, but this is incorrect.
Care to elaborate?
sure. The following statement is extremely ambiguous, and CAN be true, but is not always true and is incorrect in it's vague description.
Calories in < Calories out = Lose fat
more specifically you said: If you have a calorie deficit your body will not store fat.
This is untrue, it is quite possible and in fact, quite common for someone in a calorie deficit to store fat. In fact, for someone with a calorie deficit to large, their BMR will slow down, and body fat storage rates will increase after a short period of glucose depletion (usually between 2 and 10 days).
See: Proceedings of the Nutrition Society (1995), 54: 267-274 Cambridge University
http://journals.cambridge.org/action/displayFulltext?type=1&fid=789564&jid=PNS&volumeId=54&issueId=01&aid=789556#
Sorry your are correct. I was speaking generally and didn't think about the ultra low end of the spectrum.0 -
I don't know too much about regulating carbs, but one thing that I have found is that it is possible to get sluggish in the fall because of the dwindling daylight. How much time do you spend outside?
I've been getting not too much light... I work from 8-4, gym it in the AM, then run in the evening around supper time so I get light there. Probably about 3 times a week. Thanks for the reply!0 -
Great job on your success thus far! You look phenomenal!
And regarding carbs - I am the first person to try to get rid of them. I lose better without them and I FEEL better without them. But the fact is, when you're doing a lot of cardio, you really need to balance your macro-nutrients. I did not believe that increasing my carb intake would increase my fat loss until I read Tom Venuto's Burn the Fat - Feed the Muscle (which I highly recommend).
Thank you for the book recommendation. I've been looking for one and this seems to be very informative for my purpose. Thanks! Will be getting it tonight.0 -
Are you getting enough iron? I haven't looked at your food yet, but feeling sluggish is a sign of anemia (and also hypothyroid).
It could just be a hormonal change, too.
Iron levels are good as I just got tested recently
0 -
You should go into your Food Diary settings (on the Home Page, click on Goals, then Change Goals, then Custom) and reset your ratios. You're getting a lot more protein and less carbs than MFP recommends as a default and I think it would benefit to change them so you can adjust your eating accordingly. I'm at 50% carbs, 25% fat and 25% protein right now and I feel good. A higher protein diet would be 40% carbs, 30% fat and 30% protein. It's worth changing so you can see how you're doing against the ratios.
Thanks for your tip, I will definitely change my settings!!!0 -
Normally I'm quite happy to critique Diet but frankly, I think I eat clean and I think you're eating better than me. On top of that you look fantastic. Dare I say... "hot"
You might balance a little more carbs and a little less protein but to be blunt, I haven't seen logs of anyone on here who I thought were as good as yours
I do wonder if your sluggishness feel is caused by performing two types of exercise regularly whose effects counter each other. A number of years ago I ran the marathon, but I was also lifting substantial amounts of weight. It was really tough looking for a balance because it takes time for muscles to recover from lifting, and long runs tend to each muscle. What sort of workout do you perform ? Do you work all of your muscles all of the time or do you work on a split ? How long are your runs ?
I run 2 evenings for about 30 minutes and do a long run of about an hour... And totally agree with the balance thing for both sports!! When I lift, I do 1 to 2 body parts a day. I do legs 2 days prior to long runs so I can recover...0 -
So, you're disputing the Cleveland Clinic?
OK then.
Yes I am. Dispute non credible info like you posted is what I do. Why, is the CC above being questioned?
THE CLEVELAND CLINIC is not credible? Are you serious? Now I'm laughing.
And it's not 1g/POUND of body weight. It's per kilogram. Totally different unit of measurement. Please show me a single source that states 1g/pound for ANYONE. I've never seen that. Not even on bodybuilding websites.
in regards to this specific topic they/you are not..0 -
Hi, I've been here since July, lost 14lbs so far.
I noticed the past couple of weeks that I've been feeling sluggish. 3 weeks ago, I changed my diet (please view diary to assess), started going to bed earlier as I go to the gym at 5am. Cut out wine/beer or any alcoholic beverage...
I feel that I am eating pretty clean... However, I am wondering if my sluggishness is due to not enough carbs in my diet. I do a lot of cardio (4 times per week in the AM at the gym at 40 min. each, twice a week in the evening go running for aroun 30 minutes and I do a long run on the weekend that's about 1hr long) and lift weights 5 times a week. Anyway, if anyone has input on if I should increase carb intake (good ones) or if I should be ok in what I'm eating please let me know.
I want to continue losing at a slow pace, but I want to be full of energy the majority of the time instead of possibly 2 days out of 7...
Thanks!
When is the last time you had a break from training?0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 392.1K Introduce Yourself
- 43.6K Getting Started
- 259.9K Health and Weight Loss
- 175.7K Food and Nutrition
- 47.4K Recipes
- 232.4K Fitness and Exercise
- 403 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.8K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.4K MyFitnessPal Information
- 23 News and Announcements
- 982 Feature Suggestions and Ideas
- 2.4K MyFitnessPal Tech Support Questions