monty_williams

Sun 12/16/12 08:48 AMQUOTE: Everyone is different. If I ate the level of carbs you ate, I would be hungry all the time. Personally for me, I do best with Carbs / Protein / Fat at 15% / 25% / 60% for losing weight. For maintaining my weight, I do best with at these levels: 20% / 25% / 55%. Not much of a variation, but I get…

Go on a month-long Antartic cruise/expedition.

Greek yogurts like Fage and Chobani have 23-24g protein per 8oz and 130-140 cals, mix in some isolate and a little fruit, nuts, stevia, almond milk, etc and you've got a ~50g protein fluff with ~350 cals depending on what you add.

I'm glad to hear I'm not the only one who doesn't wear their wedding ring at all. I took mine off about 2 years ago and never put it back on. My wife was a little disconcerted at first, but she's got nothing to worry about. I'm a homer; I'm either at work, at the grocery store on my way home from work, or at home doing my…

You should do both, the answer is not an "or" it's an "and". Cardio will typically burn more calories than resistance training while you are actually working out, unless you are performing an high-intensity weight lifting circuit which most people do not do, but weight lifting will help you beurn more calories overall as…

I've been doing 16/8 Lean Gains for a year, tomorrow is my 1 year anniversary, and I've lost 73+ lbs, dropped 20% BF, and increased LBM and strength. Key compound lifts have increased 50%+/100lbs +. I'm recomping right now to get to 10% BF from around 14% now, but for me IF is a lifestyle that fits me - I've never been a…

Heat denatures protein, as does digestion. Sitting overnight in a mix or in the refrigerator will not. Any seperation you see is simply the heavier ingredients falling out of suspension and settling to the bottom.

I've been doing Lean Gains 16/8 Intermittent Fasting for a year (as of Feb 7), and have lost 73 lbs, BF went from 35% to current 15%, waist 42 to 32, while building LBM. My key lifts (bench, squat, deadlift, row, chinup, etc) have all increased, some as much as 50%/100lbs +. My feeding period is from Noon to 8pm, but I…

Muscle Feast Whey Protein Isolate - 105 calories, 26 grams protein per 28 gram scoop. The other 2 grams/1 calorie is non-GMO soy lecithin for emulsion. Cold processed micro and ultra filtered , non-denatured, 90+ isolate. 0 fat, 0 carbs. 6 grams 2:1:1 BCAA per serving.

Whey protein isolate and unsweetened almond milk.

Macronutrient NeedsOnce you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is MOST often confused but This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based…

Once you work out calorie needs, you then work out how much of each macronutrient you should aim for. This is one of the areas that is MOST often confused but This should NOT be based on a RATIO of macro intakes. (eg: '30:40:30 or 40:40:20') Your body doesn't CARE what % intake you have. It works based on SUFFICIENT…

One formula I've seen is: Height(cm) - 100 = Optimum Weight (kg) 5'8" = 172.72cm 172.72 - 100 = 72.72kg or 160.3 lbs This is used to by some bodybuilders to determine target weight for a lean cut.

It's a thermogenic and contains about 100mg caffeine and 1,3 dimethylpentylamine HCL as the active ingredients, along with some thyroid boosters. Some people do not like using 1,3 dimethyl, but it is an effective thermogenic and suppresses appetite. It's very popular with body builders who are trying to get sub-10% BF…

About 50 calories and 12 or so grams of fiber.

Water with TBSP of psyllium husk powder and 2 TSP of orange flavor Metamucil after lunch. Keeps me full until my pre-workout meal in the late afternoon. . Filling and low cal and helps me reach my 38g fiber target for the day, plus helps keep me regular especially since I eat 200+ g of protein/day.

If it's any comfort, protein has the highest TEF (20+%) of all the macros (except alcohol) and the least likely to end up converted to body fat. Roughly 20% of it's equivalent calories are expended during the digestion and deamination of protein. Protein is 4 calories per gram, but the energy potential for your body is…

I don't know about the corn chips, but if you like a late night snack, allocate some calories for it in your diet plan. Alot of people, myself included, like to eat something before going to bed, there's nothing wrong with that, you just have to plan for it. For a diet to be successful, you have to be able to adhere to it,…

If you're concerned about the calories, work it into your diet. There are low-fat and low sodium versions if you're concerned about that. The casein in CC is slow digesting so it provides a good source of high-quality, satiating protein. Alot of people, including myself, eat it or greek yogurt before bed to provide an…

Calories in/out, at/above/below maintenance according to goals is 90% of it. Eat right, workout, and you'll see results. The rest, i.e. altering macro ratio's, partitioning, feeding windows, etc is just fine tuning it to meet your goals, lifestyle, schedule, and personal habits. The key to any diet is adherence and…

True, you can't spot target fat loss. True, you need to provide your body enough fuel for your workouts. Timing the intake of nutrients around your workout, pre and post, is nutrient partitioning. ON makes high quality protein suppliments. Just remember that suppliments are just that. Yes, to your final protein and…

32-35 grams is close to the recommended daily amount of fiber. The ADA recommends at least 25 grams for women and 38 grams for men. A little more is not a bad thing, and the ADA also recommends increasing your daily fiber if your daily calories are higher than the average person's. Side effects may be bloating and gas. Too…

What are your goals and what type of exercise do you do? Weightlifting/resistance training? RDA recomemndations, which MFP uses for their baseline goals are premised on RDA guidelines/minimums. If you are weight training then your protein requirements are higher, and the 1 gram + per BW/LBM/target BW should be considered.…

Studies have proven that it takes at least 30-40 hours of fasting before your metabolism begins to slow down. Actually, up until that point, you metabolism slightly increases (6-8%) due to the release catecholamines (epinephrine and noepinephrine).

Nuts, especially the one's you listed, are high in healthy monounsaturated fats, but are also calorie dense. They can be part of any healthy diet, but for weight loss and management, their relative high caloric density must be accounted for.

I lost 70 lbs in about 3.5-4 months following an intermittent fasting protocol and tracking my meals for macronutrients and calories. I fast everyday for 16 hours and eat during an 8 hour window from 1pm to 9pm. I usually go to bed around 9:30-10pm and wake up around 5:30-6:00 am. During my feeding window I consume my…

I track macro's primarily, if I meet my macro goals the calories take care of themselves.

Time of day doesn't matter.

Muscle Feast Whey Protein Isolate 90, 26 grams protein, 105 calories, meaning only 1 calorie comes from something other than protein - which is lecithin to help emulsion. 0 carbs/0 fat. 5lbs for $50

When you're trying to add muscle mass and lose fat at the same time, you need to use a tape measure and the mirror rather than just the scale to help decide if your weight change (or not) is a result of fat gain/loss or muscle gain/loss.