dieselbyte Member

^This. Unless you are training multiple times a day with a few hours between bouts, or doing an extreme bout of training, overall nutrition throughout the day is more important for recovery vs nutrient timing directly after training.

While there is metabolic pathway for protein conversion to fat, it is almost unheard of (read 99% unlikely) in any but the most rare circumstances in humans. Even de novo lipogenesis requires rare conditions.

So much derp OP...

Calories in vs out. More calories out vs in for weight loss. Working out is great, but if you are in a caloric surplus you will gain weight...

Please tell me you aren't saying excess protein turns to fat...

^This. Do you have a medical reason to limit carbs? From what you said about your training, which seems to be high intensity, I don't understand why you would aim for so few carbs. While low carb or even keto adaptation has been shown in some studies to not have a negative effect on certain training performances, it is…

Maybe you are struggling because you listen to this nonsense instead of proven science...

A trainer stating you NEED to do a minimum of 1 hour of cardio 5x a week in order to "have" abs is a clear indication that said trainer doesn't understand training or nutrition. Fat loss is the key to reveal abs, as we all "have" abs. That much cardio, in addition to OP's deficit, will most likely affect her lifts. Will…

As I stated in another of your posts, find a new trainer (and possibly a new bf lol). The fact that your trainer is telling you to focus on protein for abs, as well as do a minimum of a hour of cardio a day, is proof he is clueless.

^This. Caloric deficit to lose body fat and reveal abs. How you create the deficit is up to you (diet, training, combination of both), but anyone that says you need to do hours of cardio a day for abs doesn't know a damn thing. I'd stop paying your trainer, because sounds like he/she is stealing your money. Weight training…

^This. Fad diet with no nutritional basis or long term compliance/success. Why make things hard on yourself?

As stated by @deksgrl - OP never stated her bf%. Never stated her training regimen. Leptin levels don't need to be "reset" every week, especially in the initial stages of a caloric deficit. Leptin levels will play a role at much lower bf% levels and much longer into a deficit. Metabolic rate will drop when weight is lost.…

How is that possible??? Leucine, isoleucine and valine are BCAA's. BCAA's are Branched Chain Amino Acids. Protein is a series of up to 20 Branched Chain Amino Acids. How can protein be lower in calories compared to the amino acids that make them up??

Ha!

Training causes muscle breakdown, fasted or not. BCAA supplementation alone doesn't prevent muscle breakdown. The concern is net protein balance - MPS vs MPB. Training fasted doesn't require BCAA supplementation if you are breaking the fast relatively soon. However, to your point, if you train fasted and will remain in a…

So much derp here bro...

um, no...

I get emotional when my pizza is finished too... All kidding aside, ask yourself if you can follow this long-term? What happens when you try to re-introduce these foods back into your diet?

Caloric deficit is all that is needed. None of those foods will hinder weight loss, and there is no need to "eliminate" any foods from your diet. Moderation is key. White carbs do not hold some magic that makes you gain weight...

^This.

^This. IMO, all meat should be weighed raw. Cooking time and temperature varies by person, and even the same person won't cook meat the same each and every time. There is no telling how much fat vs water vs other nutrients are actually cooked down. Most meat is listed in raw weight and values. I've seen some meats listed…

Standing OHP - 3x5 Alternating front and lateral dumbell raise - 3x8 Shrugs - 3x8 Rear delt flys - 3x8-10 One armed dumbell rows - 3x8

Check is in the mail... ;)

Also - Dietary protein for athletes: from requirements to optimum adaptation Phillips SM, Van Loon LJ Protein intakes in the range of 1.3-1.8 g · kg(-1) · day(-1) consumed as 3-4 isonitrogenous meals will maximize muscle protein synthesis. These recommendations may also be dependent on training status: experienced athletes…

^So this. Thank you @jemhh

No, most bodies (barring specific medical concerns) don't require more or less of any nutrient. We are all unique, but bodies aren't that much different. While certain nutrients may make you feel a certain way, going on feel isn't reliable to what your body actually needs. Honestly, IMO, 250g of protein is just an…

Bump... just because :)

And that is the most important thing. If this protocol allows you to feel satiated, and it is something you can follow long term, than it is the best for you.