michael300891

Really good question, especially as many studies show people often eat more energy after exercise than they burn. Ive worked on some lab experiments where we put people on a treadmill and they run but don't know how long for / speed etc and afterwards are asked to eat from a buffet what they think they burned. People…

Really depends on you. I'm far from a meal replacement shake advocate, but I lived off them for 4-5 months during my university exams because the options were pizza or nothing. That being said, if your hitting 6 gym sessions a week, im sure the weight will fall off if you can maintain an energy deficit of around…

I dream of these dreams.

Genuinely read this as 4500kcal the first time I read it, was about to be very jealous... Definitely the waffles!

How long have you been monitoring? We can only really offer advice if you open your diary :)

Your diet is excessively low in total energy intake, protein intake and dietary fat. No it wont hinder your fat loss, but your diet as a whole will result in substantial loss of lean mass, as well as body weight, and possibly issues such as feeling tired in the day etc. In addition, there's a good chance at that level you…

My hero.

You'll find a lot of people argue that you should try and get protein from a balanced diet and not protein powders. But most people, including those who often suggest you avoid protein powders, do not have the time/money/commitment/resources/many other reasons so they actually use the products themselves. The reality is,…

Pepperoni Pizza (XL) Cool Original Doritos (Family Pack) and Sour Cream Dip 6 Pack of Stella Win.

The 1 serving (meal) option should in theory be equivalent to the weight of the contents. But yes I can see the confusion! On another note, ever tried working out pasta nutritional information? In many supermarkets (some have changed over last few years) the info is like this: 1 serving = 100g (dry) 100g (cooked as per…

Awesome, and it's no less natural than half the foods in the supermarket, but obviously cost is an important consideration.

Need to determine why you "need" to eat the above first. That will inform the quantity and thus the product. If your an endurance athlete training daily, you need a lot of carbohydrate immediately post exercise to replenish muscle sugar (glycogen stores) so that you can perform optimally the next day. In contrast, if your…

Yeh that's his excuse for ordering a dominos pizza :P Doctoral Researcher in Exercise Adaptation and Metabolism:

In fairness to these listed chemicals on the banana and apple, there almost entirely 'natural' products in the fruit? The list of valine alanine, leucine etc - these are just proteins (amino acids). Equally, the list of acids (palmitic acid, salicyclic acid, linoleic acid) - these are just fats. Purines are a component of…

First up, forget any concerns that you have 'damaged' your metabolism, or are in 'starvation' mode or anything like that: Thoughts which could be fluttering around and probably mentioned by others. You cannot 'damage' your metabolism, and although 'starvation' mode does exist, it occurs during extreme consistent energy…

I would change to maintenance but continue exercise. Most people overestimate energy expenditure and underestimate energy intake, so worst case scenario that extra bit of energy will improve your muscle gains help you to 'tone' up. What you need to be really really careful of however is relapse. At this point, without a…

One of my closest friends did his PhD in Green tea and the effects of fat metabolism. A recent quote "I'm writing a new review article to summarise all of my results to date on green tea. It pretty much concludes that no matter whether you are having 1, 2, 4 or 8 cups a day, taking tablets, using other supplements…

People need to stop worrying about low vs high GI. It doesn't actually make much difference. What's far more important is glycemic load... This is an estimate of how much consuming a food will raise someones blood sugar. This method accounts for the actual quantity of carbohydrate within a portion and not just the isolated…

If your going to be on that severe an energy deficit (personally consider it unsustainable but your call) make sure you are consuming 1.8g/kg protein. This is the recommended amount to minimise losses in lean body mass during substantial energy restriction. Doctoral Researcher in Exercise Adaptation and Metabolism:

It's not beneficial metabolically. You don't go into starvation mode or plateau or anything else as your body is exceptionally efficient at using energy. If you eat over your energy requirements, you will store as fat. Having said that: - Some people benefit psychologically from a planned 'spike' or 'cheat' day, and are…

To lose fat you need a calorie deficit of around 500kcal/day to lose 1lb a week. Assuming your 2400 calorie intake is the goal you plan your macros by absolute weight, ratios are irrelavant your body doesn't consume percentages. Start with protein. RDA is 0.8g/kg of your bodyweight, but I would recommend 1.2g/kg/day which…

I respect your sarcasm. Doctoral Researcher in Exercise Adaptation and Metabolism

I cannot even consider the idea of getting up earlier than I need to for food. I skip breakfast and eat a healthy breakfast when I get into work. Having a slightly longer fast in the morning is certainly not a problem if your goals are weight loss. Whatever works best for you though! Doctoral Researcher in Exercise…

First up, you wouldn't be able to do, financially and realistically for adherance an RCT on long-term effect of sugar intake, thus longitudinal studies are all we get. Yes they are horrendously flawed by bad reporting, inability to prove causality etc. Positives: At least this study was designed for this purpose, and not…

Depends on: 1. What you define as 'healthy' - what are you looking for in a breakfast bar, low energy, high protein, high fibre, etc - depends on your goals. 2. Whether the breakfast bars your consuming, match your goals. Doctoral Researcher in Exercise Adaptation and Metabolism

Im close friends with a researcher who did his PhD in green tea (making him probably the most informed person around). He thinks not so much :) Doctoral Researcher in Exercise Adaptation and Metabolism

Yes and No. 1. Energy deficit is what determines weight loss primarily, without that macros are a bit redundant. 2. Macro ratios are irrelevant. It does not matter whether you have a 20/30/50 ratio, a 5/10/85 ratio its the absolute intake that matters. - You should get between 0.8g/kg and 1.2g/kg day of protein to ensure…

First up, unfortunately I can't see your diary and I don't know your goals so hard to determine. However, no 1200 calories is not a hard a fast rule for everyone. What is your deficit at 1200 calories? Im assuming your on at least 1lb/week weight loss? If so, occasionally dropping to about 1000kcal wont be a problem. If…

Glad to be of help, feel free to ask if you have any other questions. Cheers, Mike. Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter ( https://twitter.com/Michael300891 )

Blatently pregnant