The no BS MFP EDUCATION thread

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  • kimbrlele
    kimbrlele Posts: 26 Member
    Bump
  • FindingSexy
    FindingSexy Posts: 26 Member
    I have PCOS caused by insulin resistance.

    1. How does insulin resistance cause infertility?
    2. Why does I.R. make it harder to lose weight?
    3. What do you think of supplements like chromium and cinnamon to help?
    4. What do you think of vitamins in general?
    5. Any other thoughts on insulin resistance and PCOS???

    I know you are not a Dr. but, the only treatment is low carb diet and that is in your expertise!
  • Cheri_Moves
    Cheri_Moves Posts: 625 Member
    If the recommended daily protein intake for maintaining and/or building muscle is between your LBM and your body weight, why are many body builders' daily intakes so high? I doubt highly they weigh 300 pounds.

    What are your thoughts on supplemental protein vs. whole food protein?
  • tsh0ck
    tsh0ck Posts: 1,970 Member


    What are your thoughts on supplemental protein vs. whole food protein?

    I'm no niner -- dwight clark gives me nightmares -- but far as I understand it, protein is protein. so if you can't get it all through normal diet, 140 or so calories to jack it up another 25-30 gs is well worth it.

    (to oversimplify, whey protein is basically just what's left after the liquid portion of milk is removed, right? )
  • innocenceportrayed
    innocenceportrayed Posts: 569 Member
    I have a hard time eating all of my calories and especially getting enough protein. A lot of people say 1g protein per pound body weight, is this true? If so should it be every day or just days on strenuously working out?
    Protein is essential. The 1g per pound of body weight is a general consensus. Meet your protein macronutrient limit EVERYDAY, especially on rest days because that's when muscle rebuilds. It doesn't rebuild when you exercise.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    Great, thanks, just one more thing. On here, it says I should only be getting about 48g of protein which i've been doing better this week about getting it and sometimes I go over, but 48g isn't even half of my body weight equivelent.
  • tsh0ck
    tsh0ck Posts: 1,970 Member
    I'd thought it was 1 g per pound of lean mass. so easier to figure it at maybe .8 per pound on the scale.

    48 sounds pretty low to me. what is your percentage set at? I'd guess you are around 150 pounds or so, so would maybe suggest 105g ... but I'd definitely wait for the niner man to add his input.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    It seems to me that if you are at your goal weight then 1 gram of protein per pound of body weight is good insurance to continue increasing LBM. But, for someone overweight, 1gram per pound of body weight could just be way too much. They would want to aim at eating 1 gram per pound of approximate first goal LBM (or whatever equation would result in that). This is just what makes sense to me in thinking about it. It's not something I read. I eat 1 gram per pound of body weight.
  • Helloitsdan
    Helloitsdan Posts: 5,561 Member
    I have PCOS caused by insulin resistance.

    1. How does insulin resistance cause infertility?
    2. Why does I.R. make it harder to lose weight?
    3. What do you think of supplements like chromium and cinnamon to help?
    4. What do you think of vitamins in general?
    5. Any other thoughts on insulin resistance and PCOS???

    I know you are not a Dr. but, the only treatment is low carb diet and that is in your expertise!

    To my knowledge I.R. can only be broken through periodic fasting and weight training.
    Heavy weights!
  • innocenceportrayed
    innocenceportrayed Posts: 569 Member
    I'd thought it was 1 g per pound of lean mass. so easier to figure it at maybe .8 per pound on the scale.

    48 sounds pretty low to me. what is your percentage set at? I'd guess you are around 150 pounds or so, so would maybe suggest 105g ... but I'd definitely wait for the niner man to add his input.

    I'm not sure what it's set to--whatever the default is for MFP--and I got my BF% measures yesterday, it's at 36% BF and it breaks down to :
    Body Fat LBS = 55.14
    Lean Body Mass = 95.85
  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator
    I have PCOS caused by insulin resistance.

    1. How does insulin resistance cause infertility?
    Not versed in gynecology so you have to ask your gynecologist.
    2. Why does I.R. make it harder to lose weight?
    Because it causes more insulin and glucose increase in the blood which is what is causing weight gain.
    3. What do you think of supplements like chromium and cinnamon to help?
    Some studies show that they help, but results are minimal. Most supplements only attribute to about 1% of any weight loss achieved.
    4. What do you think of vitamins in general?
    Needed along with minerals for efficient body function.
    5. Any other thoughts on insulin resistance and PCOS???

    I know you are not a Dr. but, the only treatment is low carb diet and that is in your expertise!
    It's important to try to monitor it as best you can and really be consistent. Most clients that I've had that suffered from IR had to also work out much harder to obtain results that my average clients got.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator
    If the recommended daily protein intake for maintaining and/or building muscle is between your LBM and your body weight, why are many body builders' daily intakes so high? I doubt highly they weigh 300 pounds.

    What are your thoughts on supplemental protein vs. whole food protein?
    Because many body builders use enhancement and it increases protein synthesis. Other "natural" body builders listen to the bro science from the pros, so lots of it get passed incorrectly.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • jmagdalena707
    jmagdalena707 Posts: 28 Member
    Bumpity bump
  • FindingSexy
    FindingSexy Posts: 26 Member
    I have PCOS caused by insulin resistance.

    1. How does insulin resistance cause infertility?
    Not versed in gynecology so you have to ask your gynecologist.
    2. Why does I.R. make it harder to lose weight?
    Because it causes more insulin and glucose increase in the blood which is what is causing weight gain.
    3. What do you think of supplements like chromium and cinnamon to help?
    Some studies show that they help, but results are minimal. Most supplements only attribute to about 1% of any weight loss achieved.
    4. What do you think of vitamins in general?
    Needed along with minerals for efficient body function.
    5. Any other thoughts on insulin resistance and PCOS???

    I know you are not a Dr. but, the only treatment is low carb diet and that is in your expertise!
    It's important to try to monitor it as best you can and really be consistent. Most clients that I've had that suffered from IR had to also work out much harder to obtain results that my average clients got.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition

    Thakns for your reply!
    So, because of IR I have to work harder for average results! Yuck!
  • jenibryan
    jenibryan Posts: 8 Member
    In my understanding, if you aren't getting enough calories you can actually stymie your weight loss. Your body goes into survival mode and holds on to your fat stores. I'd love to have an expert chime in. I know that it is hard to think you might need to eat more but if you make them healthy calories and not empty calories, eat good foods and fats vs processed foods that will help. My calorie intake has stayed about the same (hovers between 1800-2200 a day), I've just substituted whole foods, stayed away from dairy, "white" foods (flour, pastas, potatoes, bread, white rice, etc), and sodas and I'm losing weight.
  • JenniBaby85
    JenniBaby85 Posts: 855 Member
    Awesome.......another expert thread :noway:

    LOL
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    Bump...

    ...to read later...

    ...to see if my prediction that this thing spirals out of control later is correct or not...
  • Jennloella
    Jennloella Posts: 2,286 Member
    I'm way too drunk to read all this now.....bump for later.
  • alarae
    alarae Posts: 263 Member
    All I know is he always seems to know what he's talking about and looks great! I listen because I know Nothing! Thanks for posting. :)
  • barkin43
    barkin43 Posts: 508 Member
    I don't know what Bump really means, but Bump for later.
  • chubba10000
    chubba10000 Posts: 11 Member
    bump
  • Momma_Grizz
    Momma_Grizz Posts: 294 Member
    :heart: this thread - thank you! :flowerforyou:
  • Lift_hard_eat_big
    Lift_hard_eat_big Posts: 2,278 Member
    All I know is he always seems to know what he's talking about and looks great! I listen because I know Nothing! Thanks for posting. :)

    That's referred to as 'bro science' :-)
  • Dudagarcia
    Dudagarcia Posts: 849 Member
    Bump
  • tsh0ck
    tsh0ck Posts: 1,970 Member
    All I know is he always seems to know what he's talking about and looks great! I listen because I know Nothing! Thanks for posting. :)

    That's referred to as 'bro science' :-)

    or not.
  • I_wanna_live
    I_wanna_live Posts: 227 Member
    bump
  • gabriellegabster
    gabriellegabster Posts: 20 Member
    bump, thank you
  • medangel06
    medangel06 Posts: 25 Member
    Bump. Awesome thread.
  • JenRLo
    JenRLo Posts: 95 Member
    TDEE Questions

    I recently started eating closer to my TDEE, how soon should I start to see results (substained weight loss) to know it's working?

    If I'm calculating my TDEE to my actual activity level, then I should NOT eat back my exercise calories, right?

    When I finally get a HRM, can I wear it all day for a week to get a more accurate TDEE?

    Thank you!
  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator
    In my understanding, if you aren't getting enough calories you can actually stymie your weight loss. Your body goes into survival mode and holds on to your fat stores. I'd love to have an expert chime in. I know that it is hard to think you might need to eat more but if you make them healthy calories and not empty calories, eat good foods and fats vs processed foods that will help. My calorie intake has stayed about the same (hovers between 1800-2200 a day), I've just substituted whole foods, stayed away from dairy, "white" foods (flour, pastas, potatoes, bread, white rice, etc), and sodas and I'm losing weight.
    Drastic calorie deficit will lead to a quick loss, but also a quick stall and maybe even longer. Body is really smart so if it senses a drastic energy intake, then it will first adjust by lowering metabolic rate. The body is very efficient at storing fat and doesn't prefer to give it up.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • ninerbuff
    ninerbuff Posts: 49,469 Spam Moderator
    TDEE Questions

    I recently started eating closer to my TDEE, how soon should I start to see results (substained weight loss) to know it's working?
    Weight loss isn't linear, but if you are eating under your TDEE you should start seeing results in about a week or two. Sometimes faster.
    If I'm calculating my TDEE to my actual activity level, then I should NOT eat back my exercise calories, right?
    Correct
    When I finally get a HRM, can I wear it all day for a week to get a more accurate TDEE?

    Thank you!
    An HRM isn't an accurate way to gauge your TDEE because all it measures is heart rate. Say you watched a scary movie or got excited about something that made your heart rate go up? Faster heart rate, but that didn't mean you actually equaled a calorie burn from exercise with the same heart rate.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
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