dieselbyte Member

It is true that adequate protein is needed to build muscles. However, when bulking, the increase of calories allows for a larger sparing of protein to build muscle, so you can get away with a lower end protein intake. 1.1g/kg or .8g/lbs of protein is more than sufficient when bulking. Carb intake should be high to fuel…

^This. As long as it fits your macro and calorie goals, you can eat anything you want. Before bed, I always have anywhere between 1/2 pint to a pint of ice cream with other goodies tossed in.

^This.

As was stated in an earlier post, food choices won't hinder fat loss. Your body isn't rejecting pizza as much as you are eliminating it from your diet. When you do eat pizza, you may experience an adverse reaction because you are introducing a different food into your system (pizza is high in sodium, low in potassium;…

It must be early for you haha! I'm sure you meant increasing calories and increasing training (or calories burned) gets you back to where you started :wink:

Their are many variables to muscle gain outside of caloric intake, but unfortunately many people focus solely on eating more to gain more muscle. The reality is genetics is king. While training programming, progressive overload, daily energy expenditure, rest etc. all play a role, the ratio of fat gain vs muscle gain in…

Sorry, but this is terrible advice. BMR is the amount of energy needed if you were doing nothing. Anyone eating at BMR an not losing weight could have a damaged metabolism, and should see an endocrinologist and a doctor, because movement from the day alone should create a deficit to lose weight. Advising to workout harder…

April; If "- 500 from your TDEE...." and the ever present "a cal is a cal..." dogma really was that simple wouldn't EVERYBODY find weight loss a simple process and we'd ALL be slim, trim, and beautiful? [/quote] They all would be slim,trim,and beautiful if they ate -500 from TDEE but people don't do this or have any clue…

TDEE takes exercise into account, so you wouldn't eat estimated calories burned back. As was stated previously, this is a good site to calculate a baseline, then adjust accordingly depending on personal experience and goals.

Weight gain or loss is calories vs out, period. All your talk about low glycemic carbs has been deemed bunk. Insulin, while a storage hormone, isn't only responsible for fat storage. And many protein sources have been proven to illicit an insulin response comparable to carbohydrates. Furthermore, studies have proven that…

Pretty sure the poster meant chemicals in an apple, not ingredients. To the OP - any one food cannot be considered healthy or unhealthy. All foods, in moderation and part of a balanced nutritional plan can be enjoyed. Over consumption of "healthy" foods can still lead to health issues. View health in terms of overall…

Carbohydrates are important on both training and non-training days. To say that there isn't much benefit to carbs on rest days is to ignore the science behind muscle recovery and growth. Depending on the session and muscles trained, recovery can take place immediately i.e. during the training bout itself, but can also span…

Lipolysis is a biochemical pathway resposible for the breakdown of lipids. Ketosis isn't necessary to produce lipolysis. The initial weight loss many experience early on (first 2-5 days) from keto diets is mainly water weight - so yes, you will feel less "bloated" in the beginning. Unless you have a medical reason to avoid…

Meal frequency has nothing to do with weight/fat loss. 5-6 meals, 1-2 meals... all that matters in the end is CICO. If eating 5-6 meals helps you feel satiated longer, than so be it. Personally, if I eat small meals I'm never satisfied. Even though I log "snacks" into my diary, I consume roughly 3-4 meals a day, with all…

+1 For weight (fat) loss, overall caloric intake is all that matters. Focusing on a specific macro setup is more for body composition/athletic and training needs.

Not eating every 3-4 hours doesn't magically send you into catabolism. The fact is your body is always metabolically active - storing and burning calories. It isn't an on/off switch. Net consumption of calories and nutrients is more important than timing or meal frequency.

The question really is how much protein is truly needed for muscle building. I remember reading studies showing no muscle loss when dietary protein was only .5g/lb, however, the subjects where in a caloric surplus and the study only ran for two weeks, so muscle growth wasn't studied. What is certain however, is that energy…

No doubt :wink:

^May sound harsh, but this is all too true. There is nothing inherently "unhealthy" about a one time eating of chinese food at 3am. The belief that you need to only eat "healthy" and making a decision to limit or avoid certain foods more likely results in a trap than anything else. Once you reintroduce foods into your…

First off, congrats on achieving the goals that you set out to hit. You are a testament to the fact that no matter one's age, if you set your mind on a goal it can be achieved. However, eating "ultra clean" isn't a necessity to hit low bf%. As many have said, CICO is the only thing that matters for weight loss, and hitting…

What does your day look like compared to the other women in your group? Are you sedentary outside of training, or does your job and daily life require you to be on your feet and moving most of the day? TDEE is just an estimate, as you know, and isn't exact science, but the thing we control the most in regards to metabolism…

I think the question was - is the OP calculating food intake and deficit correctly? OP states his intake is 1300 cals, yet from his example he states he nets 1130?? If OP is only eating 1300 food calories, his net, if we assume caloric burn of 800 (which we know is too high given the elliptical always over-estimating) is…

Your sentence structure lacks clarity, and your grammar was off. What you initially wrote was confusing, and if you read it objectively you will agree.

Huh? You speak of insulin resistance as if it were a good thing?? Insulin resistance is not healthy or normal, and can lead to a host of physical and phsycological problems.

There is no perfect macro set up, as it depends on your goals. Online calculators can help point you in the right direction, but through trial and error you will eventually find what works best for you. I recommend a site like iifym.com You can plug your info in, as well as your target caloric intake. From there you can…

^All of this. Anyone that tells you low carb makes you lose weight faster because of insulin response doesn't understand how the body works. As @MrM27 stated, insulin has a basal level and is always present. Protein also stimulates an insulin response. Low carb will lead to faster initial weight loss due to muslce glycogen…

Bulking is dependent on caloric intake, not amount of weight lifted. And as stated earlier, it is much harder for women to "bulk" then for men. Also, muscle damage is required in order to stimulate growth. OP - while you are aware that you cannot spot reduce, for visible abs your bf% must be low enough. The compound lifts…

If your goal is purely weight loss, focus on calories. While macros make up your calories, tracking macros is more for body composition/athletic performance (or if you have a health reason to minimize/avoid a macro group). Protein and Fats are essential macronutrients. So while it is important that you at least consume the…

Awesome sombrero!

Get a new trainer. Preferably one that doesn't push nonsense.