LucasWilland Member

I would like to say that though there is nothing wrong with talking about maintenance calories, maintenance calories are always a moving target. Although it might sound like a major pain in the rear end, I would take a log of how many calories you are consuming for about a month or so. For now, don't worry about weight…

I would opt on the side of eating more and moving more. You want to keep calories as high as possible while still losing fat. This will save you a lot of the metabolic adaptation, not damage that comes with being in a calorie deficit. Also, how long have you been dieting? It might be time to take a diet break.

Disagree. Proper micronutrients should never be compromised in an attempt to lose weight quickly.

Once again, excluding large amounts of foods with no proper reason to do so is a recipe for micronutrient deficiencies and the host of problems that come with it. The details of a diet are as follows: allow yourself enough micronutrients and fiber for optimal gut health and other benefits, consume at least .8 grams of…

Agreed. Some people do not have the physical capacity or training adaption to lift heavy. Adherence is by far the most overlooked factor when it comes to success. If someone hates the program, it doesn't matter how "optimal" it is, they will never see results. Get someone doing exercises that they enjoy, and try to make…

Just as long as you don't completely negate the deficit created over the week like Templeton here, you will be fine:https://www.youtube.com/watch?v=-bTSs3hTNRE

She's got it right. Most of the studies done on Aspartame and Splenda were performed on rats with unrealistic doses that no human in their right mind would consume. There is a reason why rat studies are not the most reliable for nutritional information because the gene expression and metabolism of rats is far different…

You are right-- a lot of it is a scam, and a lot of people in the fitness industry are complete charlatans that prey off of people's desire for a quick fix. This is largely due to a large amount of people not being educated on the importance of critical thinking and the media hyperbole blowing a study way out of…

You could have been recomping if you had a lot of fat to loose because even though energy balance determines the energy state of the body, it does not determine weight loss or gain, interestingly enough. If you are in a situation where you have a lot of fat to loose and are on an intensive strength training program, it is…

Yep, losing inches is more important than losing weight because weight doesn't mean anything. Your body weight can change 5 pounds plus in the course of a few hours, depending on water retention, fluid intake, Sodium, bowel content, etc.. If you are losing inches on your waist, then you are most definitely losing fat. If…

It IS a matter of calories in and calories out, but there are a lot of environmental factors that are affecting both.

Yep, there will always be a bogeyman because people refuse to believe that obesity is a multifactorial problem. No one single macronutrient or food is to blame.

Also, you may have a case of the hedonistic principle, which is where the moment you say that you can't have something, the more you want it. If you are on a very strict diet plan, then you could perhaps benefit with being a little more flexible with food choices and including some of the less healthier foods that you…

Good explanation. Another thing to note is that some foods can trigger a release of dopamine by the hypothalamus, which can cause you to feel really good when you eat them. These foods are known as hyperpatable because manufacturers produce them to have the right ratio of sugar, salt, and fat to trigger dopamine release…

Yep, but what I meant to say was that simple sugars are stored in the liver and complex sugars are stored in the muscles as glycogen, but all sugars will eventually end up in the bloodstream to be utilized by the cells. Sorry for the confusion

However, a better idea is to take a diet break where calories are increased to maintenance every 8 weeks or so for two weeks and are held there. Although this might seem like a scary prospect for people that are looking for continuous progress, the research shows that there is no difference in fat or weight loss over the…

Lyle Mcdonald talks about using what are called dry carb refeeds-- it's called dry because on a carb refeed, very little fat is consumed, only about 15% or so. Myolean Fitness has a great article on this here: https://myoleanfitness.com/stopped-losing-weight/ The reason for this is to increase Leptin levels, as…

Also, don't for once believe that high insulin makes you fat because it doesn't:https://www.muscleforlife.com/how-insulin-works/

Yep, this guy has it right. Although there are different pathways through which carbohydrates are digested, simple sugars are stored in the liver, whereas glycogen from complex sources is stored in the muscles, all carbohydrates consumed end up as glucose in the blood stream. This is why science has consistently found no…

It doesn't matter if you put on two pounds in a day. I guarantee you that it definitely was not fat. What's most likely happening is that you could be retaining water from being stressed out, not enough sleep, etc. In females, particularly, this can occur around their time of the month, and can result in what Lyle Mcdonald…

Yep, and I was not saying that at all. My point is that it would be irresponsible to tell them to go for it without describing some of the potential real nasty side effects that might occur. There are smart ways to diet in an extreme matter and really dumb ways-- unfortunately, most people choose the really dumb ways and…

https://www.bodybuilding.com/content/4-things-you-never-learned-about-muscle-growth.html

The only thing required for weight loss is a calorie deficit. It is that simple--kinda, but not lifting while being in a deficit for an extended period of time increases your risk of putting on body fat in the long term, according to a recent research paper. So if you want to prevent fat gain for when you increase calories…

You nailed it. Because we live in a convenience society, we want everything fast and we want it now, without mentioning the fact that faster is not always better. Although some people are able to tolerate very large deficits of 40% or more, your body will most likely fight you to keep from what it perceives is you starving…

I think the point being that what matters in the end is your weekly deficit and not the daily deficit that determines whether or not fat mass will be lost. The human body is not a closed system. An excess of food calories does not get automatically stored as fat in a single day. As with most changes, the body fights…

If you are bored with your diet, try different meal ideas. There is no reason (assuming that you do not have an intolerance of some sort), that you can't include some other nutrient dense and even non-nutrient dense foods that you enjoy. In fact, the more restrictive your diet is, the bigger chance you have of running into…

There are downsides and pluses to both. But remember: just because something may cause faster fat loss does not mean that the loss will be sustainable in the long term. In other words, sometimes faster is not better. Sigma Nutrition did a good write up on this issue…

In many cases, however, sustained weight loss has the greatest impact on Type 2 diabetes.

Hey, there. Before anyone can give you a blanket recommendation, you should check out the link to this article ( no BS, all backed by science).https://www.dietvsdisease.org/low-carb-diet-diabetes So really, even though some people find lowering carbs to be beneficial, it all comes down to what you can adhere to.

Macronutrient percentages are just another stressor to add onto your life. You don't need them. Please do yourself a favor and ditch the trainer that says that you must have 30% carbs, 40% protein, and 30 fat. A far better idea is to set up the diet according to your personal preference, starting with protein at 0.8 to 1…