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Oh, I technically don't have a six pack in that picture, though I did kind of have inguinal creases and some abdominal veins :D . I'm waiting on surgery before a six pack is possible. But yeah, I was DEXA at 10.5% body fat around that time. There's no particular benefit to taking creatine at the same time as whey, if that…
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Creatine has benefits for almost anyone, even potentially for non-lifters. It is also relatively cheap as a supplement. There's no real downsides to taking it besides some people get stomach upset, and even that can be mitigated via switching from one daily dose to breaking it apart. It is worth noting that it will cause…
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To paraphrase Tyler Durden, "It's only after you've lost every macro that you're free to eat any macro."
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To date, any of the models I've seen used to claim individuals have had permanent adaptive thermogenesis resulting in a lower BMR than others at the same weight have been questionable. I believe Menno Henselmans has a paper out somewhere with a model that says there is no permanent adaptive thermogenesis once changes in…
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Well in the calories case you're a slave to all macros, but counting carbs, you're the master over fats, protein, and alcohol. Maybe that lets a person feel they're a switch and not a pure slave in their food tracking relationships. 🤷
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There once was a mathematician and an engineer. They were both offered the chance to be with a beautiful woman, but she told them her one rule: every time you approach me, you have to proceed at half intervals, so you may walk walf way to me, then 3/4, then 7/8, 15/16, and so on. The mathematician looks at the engineer and…
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You may want to listen to those telling you to slow your weight loss - there is more link between that and not knowing your goal weight is than you might think. I set too strong a deficit based on a goal weight I realized later was too low. I spent a month or two with hunger issues. It took a DEXA scan showing me I had hit…
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Probably just because regardless of etymology, you acquire the language of soft drink as a family resemblance concept instead of a principled criteria. It is how it is with a lot of terms and concepts we use everyday, hence questions of is a hotdog a sandwich and is cereal soup.
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Buy some underwear?
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Are you planning on competing? If not, you don't actually need to know. Testing frequently is counter productive to any hypertrophy goal: 1 rep won't produce hypertrophic stimulus, but it will generate large fatigue. You may find yourself just getting worse as fatigue accumulates faster than fitness. If you want to know…
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Might help to call it a large meal instead of a cheat meal. Calling it cheat has a moral implication, and there's tendency to carry that moral implication to yourself. If instead, you just think you're having a large meal right now because you feel like that is more beneficial than the little day or two longer it might…
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Sure, in the same way I can attribute my bank account lacking money to how much I spent on shoes, even if I have a car payment far larger. Fat is the result of an excess calories, of which carbohydrate intake is one form. If you want to get super into the physiology, sure, the particular carbohydrate fructose has a…
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Kind of been there as the husband. Nothing's going to change because it is what you want, as hard as it may be to hear. It is more likely to just end up being an issue of contention between the two of you. Try to get buy in and sit down with him to construct a plan where he makes the decisions. Now this may sound silly,…
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Just wait. Honestly, there isn't great evidence that hitting a muscle more than once a week does much more in terms of muscle gain in untrained subjects. You might gain strength a little faster, probably due to increased practice at the skill, but I'm not sure how good a pattern one acquires practicing while in pain.
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I'm still hoping to find where I can redeem them for stuffed animals, but alas, so far to balance food intake is about all I've been able to cash them in for.
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Why? Protein becomes less consequential in a bulk. Calories above maintenance are necessary for optimal hypertrophy, but they aren't dose-wise causative - you only need to be consistently a few hundred calories per day above maintenance and anything beyond that just leads to fat gain. If you have problems getting in a few…
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The experiment didn't even have verification of the calorie intake or level of activity is my understanding. I'm sure though, that they followed it up with MRI composition testing....
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Have you tracked or even eyeballed the change in fiber you're getting to have a large amount of plant protein? You could have a fuller stomach as part of the waist size change. It also is definitely possible to end up adding volume to the waist with growing the muscles. Muscle still has volume, just less per pound than fat.
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At 125? It'd be noticeable, if it wasn't water weight, it would almost certainly be a bad amount of muscle tissue, not just fat. Honestly, I think you should hit the little bell and unsubscribe from anyone advocating that kind of loss unless they're morbidly obese and putting a disclaimer about that being a part of how…
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The two components of your body a person can change dramatically are fat tissue and muscle tissue. Maybe alcohol or tobacco abuse can change organs, but not really a self experiment anyone should run... Anyway, calorie deficits will tend to reduce fat, but there is little control over where it comes from. There are slight…
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I don't think this study is the quality of evidence you think it is. It isn't an intervention study. It is a survey of self-reported eating and reported A1C. It is an equally valid conclusion that people (or children with parents) that worried enough about their health go on a ketogenic diet (based on the 36g daily average…
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If you're willing to pay for it, there is a device called Moov that will help with this. It will actually give prompts about your pacing and what you can do to improve your stride / cadence.
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I guess reading his book would be better than reading his Twitter to find out how he mocks obesity researchers over their appearance. Or better than reading his medium articles where he thinks a Physicist is going to tell cancer researchers they're completely wrong about the etiology of cancer. Still, would not recommend.
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That's probably true, yet kind of disturbing to consider that a surgeon isn't like to consider or possibly not even know the impact of nutrition on recovery from the procedure they're doing.
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To not be in a calorie deficit from eating around 900 calories a day, you'd need to be like under 5 ft tall, hibernatingly sedentary, and still having an incredible amount of adaptive thermogensis going on. If you weren't losing on what you thought was around 900, chances are good you were off in some measurement, or were…
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If you mean this rather literally, for most people who have been obese at some point, this would be a bad idea. Most people that maintain a significant weight loss track their weight very consistently, if not daily. Mentally, it helps to get used to the fluctuations, so if you mean mentally throw it away and detach from…
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RHR: 56 average this week, sometimes into the high 40s. That's what my watch gives when first rising, but I can have lows in the morning that are in the low 40s. BMI: 27.2, ~13.5% body fat on DEXA though Age: 37.9 In the past when I was about 25.5 BMI and 9.6% body fat with less endurance training, I'd had a month of RHR…
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Meals per day doesn't matter much. Calories matter. Bulking is just eating calories above maintenance to gain weight and cutting is eating below to lose. Bulking only really needs a about 200 calories above maintenance. Going way higher is what will bump weight more and give you more of that gaining in the gut. A pretty…
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It is borderline not worth trying to track calories from resistance training. I believe actual metabolic cart hook ups during a 400 lb squat (which sounds just crazy to have a breath mask on for) is all of around 1 calorie per squat - so like 5-10 calories burned followed by probably 2 minutes of doing diddly squat because…
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Are you thinking of tracking how long and often you feed? You aren't going to get that level of accuracy that you feed for X minutes and burned Y calories. Usual suggestion I've seen is add a few hundred calories or so (~200 to 500) to your daily expenditure for it.
