michael300891 Member

RDA for protein is 0.8g/kg. AT 196lbs (89kg) = 71g protein Recommend intake for those conducting exercise is 1.2g/kg AT 196lbs (89kg) = 107g protein Recommend intake for those conducting extreme endurance training or substantial calorie deficit with expected losses in lean body mass is 1.8g/kg AT 196lbs (89kg) = 160g…

IF your goals are loss, then measure by unpopped... Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter ( https://twitter.com/Michael300891 )

In response to your topic I prescribe bread.

IT can of course be done but you are consuming a lot of additional calories. Try the following: - Consume less caloric beverages: Coors Light is one of the lowest kcal available. - Plan your intake as best you can and adjust carbohydrate intake accordingly. Your goals are weight loss and that wont happen without an energy…

Fruits better than chocolate or similar alternatives you would turn to. However, its still a lot of sugar. Make sure whatever you take from fruit fits your macros/goals and monitor progress. Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter ( https://twitter.com/Michael300891 )

Bin scales. Continue progress. Be happy! Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter ( https://twitter.com/Michael300891 )

More protein. More fat. More exercise to reduce additional energy intake and stimulate weight loss. Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter ( https://twitter.com/Michael300891 )

Some evidence to suggest it improves fat metabolism. Nothing really concrete yet. My opinion: It will help or it will do nothing. Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter ( https://twitter.com/Michael300891 )

Personally I would aim for 1.2g/kg body weight. RDA is 0.8g/kg but this is an underestimate for anyone lifting. No real need to go any higher than that unless you are on substantial energy deficits. Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter ( https://twitter.com/Michael300891 )

ON Strawberries and Cream are around 30g protein for about 40g Carb, pretty good and very nice :)

Couldn't agree more. This article is definitely focused at the athlete end. However, from that perspective it really shines a light on certain individuals within a club. I've worked with a few athletes and in most clubs you'll find a couple who drink a LOT of alcohol, having some evidence to present to them in an attempt…

Yes it is the best study I have come across in my academic career so I thought it was suitable for my first myfitnesspal writeup haha! Yeh the mechanisms are explored quite a bit more in the study than I went into detail here its clearly inhibit of mTORC1 pathway. Interestingly though, it affected the downstream marks of…

Yes would be great to see what the research says on the longer term effects and moderation drinking over the next few years! Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter (https://twitter.com/Michael300891)

Hi great comments and glad someones having a good look at the original paper. I do agree that they were looking for results, but then pretty much every paper in history is - as for the small sample size its unfortunately very typical of sport science research. I do not think however that they chose a small sample to help…

Louise Burke was it by any chance? You got the link to that study? Sounds interesting!

Yes I totally agree, as I said though no-one has investigated a dose-response relationship yet unfortunately. I would assume however, that one exists... Remember this study is one of the very first to actually look at this in humans, as opposed to rats so it's still early days but the results are pretty conclusive that…

At the amateur level, these exercises (isolation exercises such as bicep curl) are mostly done to maximise overload in that particular muscle to maximise muscle growth there. It's done primarily in aesthetically prominent muscles such as the biceps to get maximal results in those muscles, when people often neglect less…

Yes just remember that "toning" is really a false worse for : Losing fat and/or gaining muscle. The intervals sound great and you will "tone" doing them better than prolonged endurance exercise at a lower intensity. I would still avoid eating carbs back personally, but I would focus on adequate 24hr protein content…

More protein to prevent losses in lean body mass while you are lose weight (fat mass). Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter (https://twitter.com/Michael300891)

Hit the gym anyway. Best way to deal with any uncertainty. Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter (https://twitter.com/Michael300891)

Yes absolutely to both points. Particularly the issue in regard to no back exercises. Training should always be balanced to prevent injury (and for men putting on mass: looking ridiculous). Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter (https://twitter.com/Michael300891)

Are your goals still to lose weight? If so then for a short term your not going to go into starvation mode as that's kind of a myth... However, make sure your getting adequate protein as your intake is low as well as healthy fats... Consider supplements if your really against it but my best advice would be to hit the…

It seems decent enough if the guy above my posts maths is correct - The RDA for protein is 0.8g/kg/day but I would recommend 1.2+ if your losing weight. Some evidence suggests up to 1.8g/kg/day to prevent losses in lean body mass. So while your on a energy deficit getting that protein is fine. Carbs and fat also seem fine.…

While im here... http://metro.co.uk/2014/02/12/nigeria-human-flesh-served-at-restaurant-in-anambra-4300735/

Absolutely this, if your organised enough! Doctoral Researcher in Exercise Adaptation and Metabolism: Follow me on Twitter (https://twitter.com/Michael300891)

First up, I have nothing against weight training, in that its damn brilliant, but if your primary goal is to lose weight and your struggling, consider dropping the weights to 2-3 sessions and upping the cardio? Another option would be to integrate an extra 20 minute treadmill blast at the end of each weights workout? In…

Something is probably amis between your calculations of energy expenditure and intake. I would guess that either: - Your eating more than you think you are (consider oils, sauces, and importantly sugared drinks fruit juices etc) OR - Your exercising less than you think you are (5-7 mile walk sounds great, but do you do…

Technically your ATP is burned first, followed by a combination of carbohydrate and fat depending on the exercise intensity. IF your walking, you will burn very little fat. As you increase exercise intensity, you rely on greater carbohydrate which inhibits the use of fat. As for allowing more carbs it depends on your…

Looks great including rest days. However, I would recommend performing the weights prior to the cardio. Using weights is mostly high intensity with quite a bit of rest meaning you use rely on carbohydrate (sugar) stores. This means to get the best performance on your weights you need to be well rested. If you have done 40…

I know how you feel ive lived 3 months now without a kitchen (toaster and microwave) due to living in a complete house wreck (renovating it) - Best option for me to to buy microwave meals that are (relatively) healthy, some of the weightwatchers range is great :) Doctoral Researcher in Exercise Adaptation and Metabolism:…