Of refeeds and diet breaks
Replies
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Damn all of you closet low-carbers, my world view has been shattered!!
LOL
I naturally eat lower fat, honestly. I've just never been someone who gravitates towards "healthy" fatty foods, and they tend to be my trigger foods when I do - cheese, nuts, ice cream. I can moderate carbs just fine, but fat I tend to be all or nothing. So I have just naturally over the years avoided fat when I wanted to lose weght, not because I thought it was bad, but because what I wanted was an entire canister of peanuts and a block of cheddar! I'm working on adding in fatty fish, nuts and cheese hopefully in moderation, avocado if I could get it cheaper. I really don't like full fat dairy and fatty cuts of meat though.
But if nutrition and optimal macros weren't a thing, I would prob eat 70% carbs, 15% protein, 15% fat. I actually like many starchy carbs plain (though I don't usually eat them that way) - rice, pasta, oats, potatoes, doughy bread. Not sure if it's just the way I was raised or some genetic thing, but that's how I'm hard-wired. Hold the butter, I'll just rip the doughy center out of the Italian bread and chow down on that lol!
Since I have familial hypercholesterolemia, I have to moderate how much love I can have for my fat when I'm in a fat satiation phase, and I keep my sat fat low. So I eat low fat dairy and don't really like the full fat stuff. I moderate my whole egg intake (thought I've been weirdly off them for a while now) and supplement a whole egg with egg whites. I get most of my fat from olive oil, avocados, and nuts.
I have done very low fat when fat wasn't satiating me, it works fine for me then. It's also a perfectly natural way for me to eat. I just cut out the avocados and cut back on the nuts and the amount of olive oil I'm using.3 -
GottaBurnEmAll wrote: »Damn all of you closet low-carbers, my world view has been shattered!!
LOL
I naturally eat lower fat, honestly. I've just never been someone who gravitates towards "healthy" fatty foods, and they tend to be my trigger foods when I do - cheese, nuts, ice cream. I can moderate carbs just fine, but fat I tend to be all or nothing. So I have just naturally over the years avoided fat when I wanted to lose weght, not because I thought it was bad, but because what I wanted was an entire canister of peanuts and a block of cheddar! I'm working on adding in fatty fish, nuts and cheese hopefully in moderation, avocado if I could get it cheaper. I really don't like full fat dairy and fatty cuts of meat though.
But if nutrition and optimal macros weren't a thing, I would prob eat 70% carbs, 15% protein, 15% fat. I actually like many starchy carbs plain (though I don't usually eat them that way) - rice, pasta, oats, potatoes, doughy bread. Not sure if it's just the way I was raised or some genetic thing, but that's how I'm hard-wired. Hold the butter, I'll just rip the doughy center out of the Italian bread and chow down on that lol!
Since I have familial hypercholesterolemia, I have to moderate how much love I can have for my fat when I'm in a fat satiation phase, and I keep my sat fat low. So I eat low fat dairy and don't really like the full fat stuff. I moderate my whole egg intake (thought I've been weirdly off them for a while now) and supplement a whole egg with egg whites. I get most of my fat from olive oil, avocados, and nuts.
I have done very low fat when fat wasn't satiating me, it works fine for me then. It's also a perfectly natural way for me to eat. I just cut out the avocados and cut back on the nuts and the amount of olive oil I'm using.
I don't wanna say it's magic, though, it's hard to ignore given the positive benefits it provides. But garlic does a lot of good things, especially in the realm of managing cholesterol.
https://examine.com/supplements/garlic/
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GottaBurnEmAll wrote: »Damn all of you closet low-carbers, my world view has been shattered!!
LOL
I naturally eat lower fat, honestly. I've just never been someone who gravitates towards "healthy" fatty foods, and they tend to be my trigger foods when I do - cheese, nuts, ice cream. I can moderate carbs just fine, but fat I tend to be all or nothing. So I have just naturally over the years avoided fat when I wanted to lose weght, not because I thought it was bad, but because what I wanted was an entire canister of peanuts and a block of cheddar! I'm working on adding in fatty fish, nuts and cheese hopefully in moderation, avocado if I could get it cheaper. I really don't like full fat dairy and fatty cuts of meat though.
But if nutrition and optimal macros weren't a thing, I would prob eat 70% carbs, 15% protein, 15% fat. I actually like many starchy carbs plain (though I don't usually eat them that way) - rice, pasta, oats, potatoes, doughy bread. Not sure if it's just the way I was raised or some genetic thing, but that's how I'm hard-wired. Hold the butter, I'll just rip the doughy center out of the Italian bread and chow down on that lol!
Since I have familial hypercholesterolemia, I have to moderate how much love I can have for my fat when I'm in a fat satiation phase, and I keep my sat fat low. So I eat low fat dairy and don't really like the full fat stuff. I moderate my whole egg intake (thought I've been weirdly off them for a while now) and supplement a whole egg with egg whites. I get most of my fat from olive oil, avocados, and nuts.
I have done very low fat when fat wasn't satiating me, it works fine for me then. It's also a perfectly natural way for me to eat. I just cut out the avocados and cut back on the nuts and the amount of olive oil I'm using.
I don't wanna say it's magic, though, it's hard to ignore given the positive benefits it provides. But garlic does a lot of good things, especially in the realm of managing cholesterol.
https://examine.com/supplements/garlic/
I love garlic, but garlic does not love me. Reflux city when I eat it.1 -
GottaBurnEmAll wrote: »Damn all of you closet low-carbers, my world view has been shattered!!
LOL
I naturally eat lower fat, honestly. I've just never been someone who gravitates towards "healthy" fatty foods, and they tend to be my trigger foods when I do - cheese, nuts, ice cream. I can moderate carbs just fine, but fat I tend to be all or nothing. So I have just naturally over the years avoided fat when I wanted to lose weght, not because I thought it was bad, but because what I wanted was an entire canister of peanuts and a block of cheddar! I'm working on adding in fatty fish, nuts and cheese hopefully in moderation, avocado if I could get it cheaper. I really don't like full fat dairy and fatty cuts of meat though.
But if nutrition and optimal macros weren't a thing, I would prob eat 70% carbs, 15% protein, 15% fat. I actually like many starchy carbs plain (though I don't usually eat them that way) - rice, pasta, oats, potatoes, doughy bread. Not sure if it's just the way I was raised or some genetic thing, but that's how I'm hard-wired. Hold the butter, I'll just rip the doughy center out of the Italian bread and chow down on that lol!
Since I have familial hypercholesterolemia, I have to moderate how much love I can have for my fat when I'm in a fat satiation phase, and I keep my sat fat low. So I eat low fat dairy and don't really like the full fat stuff. I moderate my whole egg intake (thought I've been weirdly off them for a while now) and supplement a whole egg with egg whites. I get most of my fat from olive oil, avocados, and nuts.
I have done very low fat when fat wasn't satiating me, it works fine for me then. It's also a perfectly natural way for me to eat. I just cut out the avocados and cut back on the nuts and the amount of olive oil I'm using.
I don't wanna say it's magic, though, it's hard to ignore given the positive benefits it provides. But garlic does a lot of good things, especially in the realm of managing cholesterol.
https://examine.com/supplements/garlic/
Hmmm, guess I should go back to putting garlic in my avocado/cottage cheese guac stuff...1 -
Nony_Mouse wrote: »GottaBurnEmAll wrote: »Damn all of you closet low-carbers, my world view has been shattered!!
LOL
I naturally eat lower fat, honestly. I've just never been someone who gravitates towards "healthy" fatty foods, and they tend to be my trigger foods when I do - cheese, nuts, ice cream. I can moderate carbs just fine, but fat I tend to be all or nothing. So I have just naturally over the years avoided fat when I wanted to lose weght, not because I thought it was bad, but because what I wanted was an entire canister of peanuts and a block of cheddar! I'm working on adding in fatty fish, nuts and cheese hopefully in moderation, avocado if I could get it cheaper. I really don't like full fat dairy and fatty cuts of meat though.
But if nutrition and optimal macros weren't a thing, I would prob eat 70% carbs, 15% protein, 15% fat. I actually like many starchy carbs plain (though I don't usually eat them that way) - rice, pasta, oats, potatoes, doughy bread. Not sure if it's just the way I was raised or some genetic thing, but that's how I'm hard-wired. Hold the butter, I'll just rip the doughy center out of the Italian bread and chow down on that lol!
Since I have familial hypercholesterolemia, I have to moderate how much love I can have for my fat when I'm in a fat satiation phase, and I keep my sat fat low. So I eat low fat dairy and don't really like the full fat stuff. I moderate my whole egg intake (thought I've been weirdly off them for a while now) and supplement a whole egg with egg whites. I get most of my fat from olive oil, avocados, and nuts.
I have done very low fat when fat wasn't satiating me, it works fine for me then. It's also a perfectly natural way for me to eat. I just cut out the avocados and cut back on the nuts and the amount of olive oil I'm using.
I don't wanna say it's magic, though, it's hard to ignore given the positive benefits it provides. But garlic does a lot of good things, especially in the realm of managing cholesterol.
https://examine.com/supplements/garlic/
Hmmm, guess I should go back to putting garlic in my avocado/cottage cheese guac stuff...
Yum! I put tons of garlic in my homemade ranch dressing. This reminds me that I haven't made it in awhile because I've been doing olive oil and balsamic dressings.
I tried eating a whole raw garlic clove once. POW! You have to have some grit to do that! LOL!5 -
So, I got sucked down the rabbit hole of youtube a couple of nights ago (like almost every other night) and saw a giant garlic clove that had been pan roasted in what I think was butter (maybe oil) and topped with cheese and chives. It looked as soft as a baked potato and it was described as a velvety smooth, mild, non-garlicky, and savory dish. Needless to say, don't watch food porn at night.5
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That sounds like elephant garlic! I've just bought some cloves to try in the veggie garden this year. Each individual clove is about 2 inches long!2
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Roasted garlic is amaze-balls. That is all.4
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Try putting garlic cloves in roasted artichokes - they come out spreadable like butter. Trim the artichoke, cut off the top, open up the leaves somewhat, drizzle olive oil, cut into the center and insert a garlic clove or two, wrap in heavy foil and bake for an hour or so (depending on the size) at 425 degrees. You can mash the soft garlic with butter and spread it on crusty bread with dinner.7
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Try putting garlic cloves in roasted artichokes - they come out spreadable like butter. Trim the artichoke, cut off the top, open up the leaves somewhat, drizzle olive oil, cut into the center and insert a garlic clove or two, wrap in heavy foil and bake for an hour or so (depending on the size) at 425 degrees. You can mash the soft garlic with butter and spread it on crusty bread with dinner.
You are making me want to hug you.
1 -
Try putting garlic cloves in roasted artichokes - they come out spreadable like butter. Trim the artichoke, cut off the top, open up the leaves somewhat, drizzle olive oil, cut into the center and insert a garlic clove or two, wrap in heavy foil and bake for an hour or so (depending on the size) at 425 degrees. You can mash the soft garlic with butter and spread it on crusty bread with dinner.
You are making me want to hug you.
Here's a hug right back! 1 -
All this garlic talk is making me want to visit Takko town. And this was the inspiration for my garlic porn.
https://youtu.be/9O94_avvnfY?t=1m6s 1 -
I've been doing an online course from the University of Kent called The Science of Endurance and Training.
Sorry to backtrack on the carb conversation, but I found this part of the course interesting.
In the Nutrition section, they said carbohydrates before and during endurance events were proven better for performance than just carbs during events, and that low carb was worst. (Wright, 1991; Coyle, 1983 IIRC.)
They did go on to say that carbs are not influential in immunity and general health. The lecturer, Glen Davison, had done studies:
https://kar.kent.ac.uk/61165/
https://kar.kent.ac.uk/43461/
Not adding new to anything anubis said, but perhaps just saying it differently.2 -
In other news...
I've shed a truckload of water weight, a bit of fat, and am going strong. Looooong day today because I'm working in at the museum identifying all those pesky bird bones to species. This requires a one hour drive into the city, standing looking at stuff under a microscope all day going 'ummm', and then over an hour drive home because I was at the tail end of rush hour, despite not leaving the city until about 6.30. Skipping my evening walk because I pretty much don't have time for it if I want to get to bed at a decent hour. Bah. This will be my pattern for several days alas.6 -
I've been doing an online course from the University of Kent called The Science of Endurance and Training.
Sorry to backtrack on the carb conversation, but I found this part of the course interesting.
In the Nutrition section, they said carbohydrates before and during endurance events were proven better for performance than just carbs during events, and that low carb was worst. (Wright, 1991; Coyle, 1983 IIRC.)
They did go on to say that carbs are not influential in immunity and general health. The lecturer, Glen Davison, had done studies:
https://kar.kent.ac.uk/61165/
https://kar.kent.ac.uk/43461/
Not adding new to anything anubis said, but perhaps just saying it differently.
Very true.
But interestingly enough, the correct way to "carb load" prior to big endurance event, is not the pasta meal the night before, but actually doing a carb drain the week prior so muscle stores are low, and then pack them in for a hyper-compensate effect to hold even more.
Of course, the carb load dinner still a nice social tradition, even if not doing a thing extra to help for the race.
Your comments do point out why a diet the week before an endurance event not a good idea. And hoping you can ingest/absorb enough during the event will never work out as well.4 -
I've been doing an online course from the University of Kent called The Science of Endurance and Training.
Sorry to backtrack on the carb conversation, but I found this part of the course interesting.
In the Nutrition section, they said carbohydrates before and during endurance events were proven better for performance than just carbs during events, and that low carb was worst. (Wright, 1991; Coyle, 1983 IIRC.)
They did go on to say that carbs are not influential in immunity and general health. The lecturer, Glen Davison, had done studies:
https://kar.kent.ac.uk/61165/
https://kar.kent.ac.uk/43461/
Not adding new to anything anubis said, but perhaps just saying it differently.
Very true.
But interestingly enough, the correct way to "carb load" prior to big endurance event, is not the pasta meal the night before, but actually doing a carb drain the week prior so muscle stores are low, and then pack them in for a hyper-compensate effect to hold even more.
Of course, the carb load dinner still a nice social tradition, even if not doing a thing extra to help for the race.
Your comments do point out why a diet the week before an endurance event not a good idea. And hoping you can ingest/absorb enough during the event will never work out as well.
Interesting! I'm scheduling metric century events this year starting in April and I'm trying to apply some science to my diet for once. The lower carb with the taper week makes sense - when would it be optimal to start the carb loading? The day before or sooner?0 -
I've been doing an online course from the University of Kent called The Science of Endurance and Training.
Sorry to backtrack on the carb conversation, but I found this part of the course interesting.
In the Nutrition section, they said carbohydrates before and during endurance events were proven better for performance than just carbs during events, and that low carb was worst. (Wright, 1991; Coyle, 1983 IIRC.)
They did go on to say that carbs are not influential in immunity and general health. The lecturer, Glen Davison, had done studies:
https://kar.kent.ac.uk/61165/
https://kar.kent.ac.uk/43461/
Not adding new to anything anubis said, but perhaps just saying it differently.
Very true.
But interestingly enough, the correct way to "carb load" prior to big endurance event, is not the pasta meal the night before, but actually doing a carb drain the week prior so muscle stores are low, and then pack them in for a hyper-compensate effect to hold even more.
Of course, the carb load dinner still a nice social tradition, even if not doing a thing extra to help for the race.
Your comments do point out why a diet the week before an endurance event not a good idea. And hoping you can ingest/absorb enough during the event will never work out as well.
Interesting! I'm scheduling metric century events this year starting in April and I'm trying to apply some science to my diet for once. The lower carb with the taper week makes sense - when would it be optimal to start the carb loading? The day before or sooner?
My dietitian had me start adding more carbs back two days before. That may have been because that was when I was leaving for the event, but it did work nicely.2 -
It appears I haven't kept up with studies showing the depletion phase is not everything it may have been cracked up to be, or required. Some good reminders about types of carbs though and timing.
http://www.marathontraining.com/articles/art_39th.htm
It also has the good reminder that elevated insulin at event start is bad idea, as that has disabled fat release for energy use until blood sugar back down, but with energy use so high, you can suck into those liver stores badly which can cause problems later, or sooner.3 -
It appears I haven't kept up with studies showing the depletion phase is not everything it may have been cracked up to be, or required. Some good reminders about types of carbs though and timing.
http://www.marathontraining.com/articles/art_39th.htm
It also has the good reminder that elevated insulin at event start is bad idea, as that has disabled fat release for energy use until blood sugar back down, but with energy use so high, you can suck into those liver stores badly which can cause problems later, or sooner.
Thanks! I'll check out the article.0 -
I'm only vaguely familiar with long endurance training/performance sports, but of the one I do know, Vespa likes to train their athletes through something they call the optimized fat metabolism (OFM) program, which basically follows the premise of training low (low glycogen) and perform high (super-compensation) on race day. Basically, their program has a low carb slant, using Tim Noakes, Jeff Volek, and Stephen Phinney studies as a basis for protocol, but they phrase carbs as sort of a PED at that point while being a platform to push their supplement.
http://www.vespapower.com/ofm/strategic-carbohydrates/
I don't have a vested interest in mentioning them or their product, but I have tried their product and it does work.. it's just super pricey for a non-competing athlete.
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And this just in for bruise watch 2018, my quad has finally decided to start changing colors. Apparently, yellow hues mean trauma healing. Which would explain why my clavicles turn yellow in cleans.
I need a tan, so avert your eyes. It's sad that as an islander I get so little sunlight exposure. Hopefully that changes in the summer.
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Sad, sad @anubis609
Looks... well sized!4 -
That's...spectacular
Hope it heals up soon! 1 -
Wowser - that looks sore!1
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Thanks guys. It looks worse than it feels, but it does look like a good area of damage as @PAV8888 pointed out. Lol. Rest assured, I'm still training and I haven't stopped Oly lifting. Either due to my own stubbornness or pain tolerance, I dunno, but if anything, returning the weight back to the floor is done much more safely.7
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Thanks guys. It looks worse than it feels, but it does look like a good area of damage as @PAV8888 pointed out. Lol. Rest assured, I'm still training and I haven't stopped Oly lifting. Either due to my own stubbornness or pain tolerance, I dunno, but if anything, returning the weight back to the floor is done much more safely.
Smart ,money is on a little of both.
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Lol. Right on the money. You win. I can't confirm or deny that some analgesic properties of an EC stack may or may not have worked in that favor.2
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I'm looking for book or (online) course recommendations. And I'm requesting in this thread because I have a lot of faith in you who post regularly here.
I've been searching for a basic human biology/nutrition book or class because I find myself at a loss trying to grok some of the more science-based comments and posts on MFP. It's a looong time since high school and college, and I honestly didn't pay serious attention to biology classes back then. There are a lot of gaps in my understanding of the basics, and I'm sure that even what I remember has been surpassed by better research over the years. (For instance, I'm pretty sure bloodletting has fallen out of favor by now.) I don't expect to become another SciBabe, but I need a serious review of the basics.
Google and Amazon are so rife with woo and bro-sci that they're pretty useless, even when deploying a strong sense of skepticism. So I turn to you. Got any recommendations for a neophyte?2 -
Would anything here be of help? https://ocw.mit.edu/courses/2
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Terebynthia wrote: »Would anything here be of help? https://ocw.mit.edu/courses/
Aha. Yes. MIT will be an excellent place to start out. Thanks very much!0
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