psuLemon MFP Moderator

How about meat or no added sugar dairy? But whatever works for you.

You are much better off using the money you would spend on BCAAs on a whey protein powder if you need more protein. There is no benefit from consuming BCAAs... Likely literally zero.

What are you even talking about? At 290 lbs, they are much higher risk for disease and other issues associated with weight and poor health. Given it's safe to lose 1% of our body weight per week (2.9 lbs) for this person, 12 lbs a month is within the safe range, especially given a short period of time and under the care of…

I think you are projecting a bit. I have done strict keto and i can eat me some crazy volume of food. My regular meals were in the 12-15oz of meat, veggies (mainly avocado) and berries. Also, fat by itself isnt that satiating. If you consider 100 calories of low gi berries or 1 tbsp of butter, what impacts hunger more?…

I'd definitely recommend looking into Fairlife Chocolate Milk. That *kitten* is amazing!!

I largely agree but the other exception is those who experience international discomfort from it.

Thanks? Also, best is determined by the person's goals and timeframe. Your path and someone else's aren't the same. I don't disagree that recomp is a solid solution but it also tends the favor those who are consistent with diet and training. I have seen a lot of people fail and "wasted" a year trying to execute, especially…

Great job! And i can understand on the donuts 😂

I run different nutrients to increase protein.

Your patience is where you are going wrong. The first several days includes a lot of water/glycogen depletion and changes in food volume. After than you should be losing a standard .5-2 lbs a week. More importantly, why are you eating less than 1000 calories? Also, what are your goals outside of weight loss? How old and…

You are likely struggling since protein is so low. Fat alone is not very satiating. It's when you combine it with protein and some carbs where it is beneficial. It might be worth asking your doctor about increasing that to get full more. In general, 80-110g is ideal for most women.

Certainly possible. Definitely doesn't help that I don't sleep well (6 hours most nights). But ironically this bigger drop also coincides with both my kids and wife getting strep throat. So weirder things 😂

I think it varies on the specific flavor but the one above has 3g, 80cal and 15g of protein.

Fundamentally, the below data doesn't make sense. I did a carb increase (not a refeed) and mini diet break this weekend. Put calories up from 1800 to around 2200 and went from 50-80g carbs to 150g and my weight has had some big drops. Decided to keep my carbs higher to see how things go. Side note: i am feeling super lean…

It's hard knowing if or how much you have out on. In general, noob gains will account for a few lbs. Ultimately, it doesn't necessarily mean much. What matters more is if you are enjoying your body changes. In general though, its difficult to gain much mass while losing weight, and as a woman, its harder.

PEScience is awesome. I used their snickerdoodle protein or birthday cake protein often with oats. I do think their oatmeal specific mixes better

If you goal is to gain muscle while losing the fat, ideally around 100-130g/day. The leaner you are, the more to the right. Second, if your goal is to gain muscle, you would be better off, or it would be more optimal, to do at least 2-3x full body routines. Also following a structured lifting routine that has a foundation…

I use super creamer sweet cream. It's like 40 calories for 2 tbsp or 60g.

I agree with others around the 13-15%. Not sure what you are trying to achieve, but If you want to improve the overall body composition and improve how you look the best thing you can do is get on to a structured lifting routine. Below is a list of lifting routines that will be beneficial to you.…

Keto is essentially creating a state where your body creates ketones for fuel instead of glucose. This ocucurs when you are restricted on carbs (20-50g/day). Often the reason to do keto is to help those with metabolic disorders (diabetes, seizure disorders) or in some cases, those who want to appetite suppressant…

Did small refeed today but even after than, i ended up at 100g of net carbs with a total at 140g. So low carb-ish. Woke up lighter this morning and should see an improvement in gym performance from the increase in carbs. Finished the day with some spaghetti

What are your goals? If 154 is close to accurate, and your goal is to gain or sustain your muscle, than my estimates are on point and we should talk your training protocols too

I do cyclical ketogenic currently. I have found keto makes it easier to eat less. The two things that could be happening, is that you are more consistent with a higher number and tracking better so it appears you are eating more. Or that you feel much and are moving more which allows you to eat more. Both are very…

Yea, 140-160g would be a good goals to aim for. Essentially, prelog calories, eat a combination of meat, eggs/egg whites, seafood, greek yogurt/cottage cheese, and if needed a protein shake. You can look at my diary. I eat 140-200g a day @ 168lbs current. Generally all but 22-25g of that is food.

While i am not that extreme, a significant portion of my protein comes from greek yogurt. I find that outside of red meat, dairy has the biggest impact on my hunger. And it's so easy just to add berries, granola, dab of peanut butter, chia seeds or whatever else you want to make it a meal.

No worries. I hope you realize I wasn't judging or any. How many meals are you eating? And how many total calories? Are you exercising yet?

Well you can't add fiber without carbs. Fiber is a carb. If anything focus on the specific fibrous carbs like raspberries, blackberries, chia seeds, or veggies. Personally, its the food combinations that i play with that effect my hunger. So i generally try to combine, protein, fat a d fiber. Without the combo, it isn't…

I'll tag the admins. I can't access it since its not on the forums. @betty @Nova @durden

What are your stats (height, weight) and what are are your goals. In general, 1.5-2.2g/kg of lbm is ideal. And yes 140g is possible pretty easily without protein shakes. Also recognize that protein is a range, not a specific number that must be hit.

Update. Weight wise, its been kind of stagnant. I have had a party where i destroyed food, so there is that. And i had travel 2x. So i didn't expect to lose much this month. Completed the first 30 days of the AthleanX BEAXST program. So far, i am a huge fan. I like the 3 days of full body with the 2 regeneration days.…