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You may very well be right that different diets effect NEAT, TEA or TEF. But that also goes to show that a kcal is not a kcal, is not a kcal. Humor me and follow my reasoning. I am generally always on a high protein diet because of the nature of my training. I lift heavy 4 days a week because after trying different rep/set…
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That is a bit of an overly simplistic explanation of insulin but I believe we're talking about insulin resistance at non diabetic levels and it's relationship to fat storage. See Wilcox, G: Insulin and Insulin Resistance, Clin Biochem Rev 2005 May. Particularly the section on Insulin Secretion in Response to Stimuli. CICO…
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I think that's only true with prepared foods. If you look at whole foods and serving sizes they actually seem small. Look at 3.5 oz of grilled chicken breast or it's 4 oz raw equivalent. 1/2 cup of broccoli spears or spinach is tiny. And those are the serving sizes for those foods. Get away from food in a box or a package…
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They’re probably fine. I just prefer to go right to the peer reviewed research sources, rather than relying on someone else’s summary of it. If it’s a peer reviewed journal review I’m fine with that. I’m just cautious about non-peer reviewed blog and website articles, regardless of the authors credentials.There are lots of…
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CICO works for overweight people but once you're trying to achieve certain results it gets more complicated than that. If I want to keep my bf% below 12 it's next to impossible for me unless I keep carbs low. Not keto low but in the 100 gr range. Tweaks to my macros have always helped get past certain sticking points. If…
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I have to agree that your volume seems a bit low. Also I see nothing for hamstrings and you can't grow big quads without developing the back of the leg too. Also as someone else mentioned, if you're in the 8-12 rep range don't increase the weight until you can do 12 and the 12th isn't to failure and lower your incremental…
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Remember that the "whoosh effect" is real. When I'm trying to drop weight the loss is never linear. With no changes in diet or exercise the scale won't move, or sometimes go up, then all of a sudden I'm 4 lbs lighter. Meal planning helps too. You don't have to prep for the week, I only prep two or three days at a time, but…
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The issue with high carb diets is more one of insulin sensitivity. With carbs being the most easily utilized nutrient high carb diets tend to increase fat storage because the energy being produced so easily and quickly isn't needed and gets stored as fat for later use. Once glycogen stores are full the additional glucose…
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Also the weight difference may be, and probably is, water and not indicative of muscle loss. My weight can vary 2-3 lbs in a single day due to levels of hydration.
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They aren't accurate and how hydrated you are can throw them off as well. But even DXA scans, the most accurate (and most expensive) measurements can be inaccurate, particularly in obese people. Hydrostatic weighing comes in second but has it's limitations. Handheld impedance testers are third. But don't completely dismiss…
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The gym is the best place to gain muscle, even just using dumbbells only. If the gym is out of the question, good quality resistance bands in various ratings can help replicate many weight and machine exercises at home. As for the benefit of HIIT vs steady state cardio they both have their place. Steady state cardio…
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Your body is going to eventually find a way to attain equilibrium for the amount of activity you do and calories you intake. I stalled at 210 lbs after losing 20 lbs. I broke through that by incorporating intermittent fasting without changing daily calorie intake. That got me down another 10 lbs in a month. After stalling…
