psuLemon MFP Moderator

Definitely recommend tracking calories for a few weeks to understand where you normally fall for nutrients. Keep in mind fat and proteins are essential nutrients. So you might need to start planning your days around protein/fat sources. Things like tofu, seitan, and soy are better sources. Also, what kind of protein powder…

Yea, i have been super hesitant for years. Overall, his advice is solid but it's more directed at athletes as compared to powerlifters/bodybuilders. Tomorrow is the last day of the first week and even at the middle difficulty, its exhausting. I plan to run the programming for at least 6 months. ETA: great progress.

Small update. While i have been consistent with my training (5-6 days/wk), i haven't been following anything structured due to my back issues. At the beginning of the week, i decided to try the AthleanX BEAXST program as i know he works a lot of corrective movements into his protocol. Its a 3 day full body split with two…

4 oz Almond or other nut milk ½ Cup or 85g of Greek Yogurt 1 scoop of protein powder (PEScience is my favorites) - optional 2 tbsp or 30g chia seeds 2 tbsp sweetener 1 tsp vanilla extract or unsweetened cocoa powder (if you want chocolate) You can add 2 tbsp PB2 and 1 tbsp natural peanut butter (natural mixes better) for…

Your body can uptake and metabolize whatever protein you eat but from a muscle protein synthesis (MPS) standpoint, it will max out around 25-40g. This depends on the protein source. There is some evidence that spreading protein 3-4x/day is more beneficial than 1-2 meals but its not a hugely different. MPS is the driver for…

Would you like one with or without the use of protein powder?

I would agree with a recomp. So eat around maintenance, around 100-120g protein and follow a structured lifting routine. And most importantly, have patience https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

This. Also OP, how many grams protein are you consuming? And what are your sources? Hair loss, brittle nails, unhealthy skin, etc.. are signs of protein deficiency (something a lot of doctors dont think of). Given that plant based sources of protein are not very high quality, you potentially need to increase it a lot. At…

Like others say, the protein recommendation are based on lbm. And the more obese you are, the lower they can be since you have adequate fat mass to fuel your body. Lean people are generally those who need more protein since it's harder to maintain muscle mass. Most importantly, your workout should be the primary thing to…

If you don't have motivation to eat veggies don't. You can get plenty of nutrition from other sources such as whole grain breads, seeds, nuts, and fruit (especially low gi fruits). The main advantage to veggies is for volume. If you want more fiber, looks at "low carb" wraps, breads or tortilla.

I don't know about adverse effects but letting them sit allows them to expand and it will thicken your meal. I love chia pudding and chia parfaits and eat them semi regularly. You can add them to protein shakes also. They are a good source of fiber. And while they contain omega 3s, its not very bioavailable. Here are three…

That is exactly what i was thinking. And given the notion that one must eat more veggies to get their nutrition is a bit absurb. I don't eat a ton of veggies, neither does my wife or kids. We eat fruit, lean meats and dairy. All in really good health.

Which nutrients does he need from veggies that he can't get from other foods outside of veggies?

A little behind on posting pics

Honestly, if he hates veggies, then just don't eat them. You can be plenty healthy without veggies. In general, i eat veggies a few times a week and its mainly peppers, onions, spinach and avocado (mainly in the form of guacamole). If anything, just add fruits, seeds, nuts and whole grains. Eta: you can add things like…

What lifting program did you run? The results are great!

My good cholesterol doubled with keto. And anecdotally, i see that often with many other ketogenic followers. Unfortunately, its the subsequent increase in LDL that over shadows it. My LDL went up 70 points within the first year but dropped by 40 after that. I suspect that could have been caused more by dieting. When i am…

What foods are you eating on a keto diet? It might be worth shifting towards a Mediterranean style ketogenic diet. I generally find too many people eat way too much SFA and not enough MUFA or PUFA (non omega 6s). And often not enough fiber. What does your HDL and triglycerides looks like?

Nice. Last time i checked my TDEE was about 2600-2700. It was 3K when i did cardio, but ehh 😂. I used today is a free/refeed day. It was mostly just a BBQ feast. Was low carb overall but probably close to 4-5k. I was a bit warn and my workouts were starting to get impacted. Hopefully things will get back. Although, i have…

First, i would say its not about being perfect, just good enough. Like others say, try to hit protein (considering its that 125g number), and generally aim for the carbs and fat. The latter being much more variable in terms of satiety and performance. Second, prelogging calories can help.

Don't worry. We got it.

Thanks. Best of luck before your vacation

Chia pudding, eggs, or greek yogurt and berries are my go to quick breakfasts.

Had a date with my daughter today. Still rocking keto.

Down about 5 lbs (some glycogen depletion) over the past few weeks, which includes some overeating on the weekend. So far no gym performance loss on the keto cut. See how long that will last. But feeling good when i stick on a strick ketogenic diet.

Looks like snow crab.

I don't have more than one a day, but i finish each day with one so keep hunger at bay. For example:

Reverse seared pork chops

Here is the latest of training to failure. https://youtu.be/fHYar9TuXQ4 If you need a structured lifting routine: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

^ that! Also, if you are struggling with high blood sugar, you may want to look into lowering carbs and/or eating them with fats and protein to slow the absorption of them. But most importantly, get calories under control, lose some weight and exercise (especially resistance training) as it improves nutrient utilization.