sixxpoint Member

If you're on a bodybuilding / mass program, then you will want more than 0.40 - 0.45 grams dietary fat per 1 lb. bodyweight... that range is a minimum for people who are losing weight / cutting. For someone who is maintaining or bulking, it would be wise to get more. If your calorie intake as a petite female is 2,590…

If I want a protein bar, I'll just make my own... preservative free. Quest bars, in essence, are just 3 ingredients: Fiber Syrup, Protein Powder, and a flavoring element such as peanut butter, chocolate, oreos, berries, etc.

All that is needed to lessen the soreness is proper form and an adequate amount of daily protein in your diet. Protein from real food contains all the BCAAs you need. Out of convenience, you can incorporate protein powder as well. But BCAAs are pretty much useless IMO if you're getting enough protein from food, e.g.…

It makes about 1 cup of dressing so it's depends on how big your salad or meal is.

Add a combination of 1/4 cup rice wine vinegar and some fresh squeezed citrus in a bowl. Add an egg yolk or a tsp of dijon, a tbsp soy sauce and a tbsp of sugar, 1/2 tsp each fresh grated or dry ground garlic and ginger, and a few grinds of fresh cracked black pepper. Slowly whisk in 3/4 cup olive oil, bit by bit until…

But you don't eat 1500 cals per day while burning 2000 cals per day... consistently at least. That would mean you are netting 500 cals per day. Over 7 days, this would mean you're only getting 3500 calories per week. The average healthy person is netting more like 10,000 to 15,000 or more calories per week.

25 to 38 grams per day is what I often see as a healthy range. Avocados, broccoli, whole grains, legumes, beans, Brussels sprouts, or any kind of high ruffage vegetable is usually high in fiber. If you can't stomach high fiber foods, look into pysllium husks. The capsule form is easier to manage than the powdered form.…

Percentages and ratios are useless and arbitrary. Go by the actual grams.

This can be very dangerous when it comes to long term hormonal health, brain health, reproductive health, etc. ~ Adequate dietary fat is crucial for a number of processes in the human body. Carbs don't have a minimum, but it is wise not to ignore them for the fiber and other nutritional reasons.

I would have though twice about creating a thread which recommends specific macro percentages vs. actual grams. Depending on an individuals daily calorie goal, 65+% dietary fat, 30% protein, and 5% carbs can be wildly different from one person to the next.

The only people who really need to focus on ensuring complimentary proteins are those on very restrictive diets -vegans for example- since most average people get varied enough sources that incomplete protein is a non-issue.

There is a different between AVOIDING foods and LIMITING foods. You should limit processed foods. You should avoid industrial trans fats. See the difference? There's nothing wrong with any of these foods. I personally don't drink soda because of the high sugar content and caloric load, but alcohol can be enjoyed in…

You count protein from all sources, but all protein is not created equal.

A person can still avoid sugary, processed foods and not be on a LCHF diet. That is just called eating sensibly and sticking primarily to whole foods instead of junk foods, cakes, cookies, high fructose corn syrup, preservative laden, bagged and pre-packaged, pre-prepared foods.

Disclosing that information is fine. However, the title of this thread was not: Are you Diabetic and how has the LCHF diet been working for you? The thread opener made no reference of those with medical issues; only how low carb, high fat may or may not work for purposes of weight loss. In the end, weight loss is not about…

Sugary, highly processed cereals and breads... not so much. But there are healthy options that supply a decent amount of fiber, vitamins, and minerals. Remember, the main ingredients for these products are wheat flour, other whole grains, water, probably a touch of oil, egg, sugar, and/or salt. There's nothing unhealthy…

All of them. 0.40 - 0.45 grams per 1 lb. bodyweight is the average finding from a health standpoint for the dietary fat minimum. Just as 0.60 - 0.80 grams protein per 1 lb. bodyweight is the average range for optimal protein intake as it relates to new muscle synthesis in active individuals.

Of course I do. But as a whole, my diet consists of a rich variety of whole foods, meats, colorful fruits and vegetables, grains, beans, etc.... Lean cuisines, Hostess cakes and cookies, and frozen pizzas are not usually part of my diet. There is no minimum requirement for carbs, but they are still essential from a…

Whole foods are foods found in nature, not processed foods. You know what whole foods are. What do you consider to be a less essential food group?

Without knowing your bodyfat and activity level, I would make an educated guess that you're maintaining your current weight somewhere between 1800-2000 calories per day. To lose weight at a safe pace, subtract 10-20% from this figure. So as low as 1440 to as high as 1800 calories per day for a weight loss program. Falling…

It's not broscience, it's actual science. You would know this if you read the studies I posted earlier. It's more like 0.40 - 0.45 g fat/day for a minimum range. People who are maintaining or bulking should be getting more. I don't know where people got the 0.35 g or lower figures from. I was talking about normal, healthy…

Just track dietary fat as a whole. Limit processed foods and avoid trans fats. Stick to whole foods. You could eat 6 eggs a day and be fine. Don't fear cholesterol or fat. The human brain is mainly made of cholesterol and fat. Dietary fat is not what makes you fat or unhealthy... Overeating and not moving is what makes you…

What is your age, gender, height, weight, activity level, and body fat percentage? Most people on this site don't hit their macros on a daily basis.

Even if you find someone with the same ratios as you, it won't be of any help. **Example of 3 individuals with the same 35% pro / 25% carbs / 40% fat ratio** Person A: 125 g pro (500 cals) / 89 g carbs (356 cals) / 63 g fat (567 cals) = 1423 cals/day Person B: 163 g pro (652 cals) / 116 g carbs (464 cals) / 83 g fat (747…

Of course, the more you restrict dietary fat, (or any macro for that matter) the less calories will consume. But low fat diets can actually be quite unhealthy. There should be a minimum for health purposes. Adequate dietary fat intake is crucual for hormonal health, reproductive, brain health, mood, skin/hair/nails, etc.…

For the knowledge, variety, and not to be a picky eater I suppose. Palates do change. Mine continually does and I'm a chef. This is what I'm talking about. Just because someone hates onions or fish as a child doesn't mean they have to hate them as an adult. Stuff like that is good to overcome. More exposure to the…

If I'm paying $5-6 for a chicken sandwich, it isn't going to be from bland McDonalds.

See what works based on what the scale is telling you. I think you would be Sedentary if you have stopped activity for a 5 month span, especially if you have a desk job. Maintenance calories at those stats are at follows for a Sedentary State: Assuming 22% bodyfat = 1685 cals/day to maintain or 1348 to 1517 cals/day to…

All of these studies would disagree: Dietary carbohydrate-to-fat ratio: influence on whole-body nitrogen retention, substrate utilization, and hormone response in healthy male subjects. McCargar LJ, Clandinin MT, Belcastro AN, Walker K. Am J Clin Nutr. 1989 Jun;49(6):1169-78. Macronutrient Intakes as Determinants of…