psuLemon MFP Moderator

Overall favorite is deadlift, but i am very fond of hip thrust and front squats. For upper body, cable flye, no money curls, skull crusher and meadows rows. When i program, these all tend to make it. Spider curls are fun too.

It depends on your grip. If you grip the weight where your fingers form a triangle, then it will work lat. If you turn your hands over where your knuckles are near touching, it will work the chest.

A lot of the data i get comes from Dr. Spencer Nadolsky. But i certainly don't want to turn this into a debate to detract from the discussion. If i can find the LDL meta analysis, i can add that too. https://cholesterolcode.com/guest-post-the-case-for-lower-ldl-on-low-carb/ I certainly would say there isn't a ton of data…

No, unless you hear a blood test to confirm you are low. The mfp entries aren't always accurate

As an FYI, carbs are protein sparring/anti catabolic. So they help support maintaining or gain muscle in a deficit. Having said that, 40% should be enough

Opposing views are welcome. If there is evidence to support it, then its certainly a discussion point. But comparing a book against people who actually conduct research and publish research in the field is not exactly on the same playing field. Research continues to evolve and a person should continue to make decisions…

The china study has been heavily debunked. The information I provide is directly from the top two protein metabolism researchers in the world. That would be Dr. Stuart Philips and Dr. Brad Schoenfeld. There is no one more knowledgeable about protein, than those people.

I got nothing. I would never prefer a collagen source, as it's generally inferior. But if you are eating fish, eggs or chicken, you can get collagen through that. Personally, I focus my protein intake from sources like meats, fish, eggs and dairy.

The amino acid profile, especially as it relates to L-Leucine are significantly different. Just like there are different amino acid profiles in plant based foods vs meat/eggs/dairy.

You know what, people say that you eventually get your performance back, but I never did. The day after I went off keto and carb loaded, my lifts when up 25%.

A calorie deficit will get your there. Just make sure you control your calories. Make sure you run high protein and have a solid lifting program. Those will be the bigger driver for anabolism. Additionally, I would consider timing carbs pre-workout, especially stuff that is more glucose based, like gummy bears. The…

xylitol can definitely cause GI discomfort. Stevia is less likely, unless it's binded with maltodextrin. But a zero calorie sweetener will not stop weight loss. You could always try different ones. I drink diet sodas daily and caffeine is generally an appetite suppressant. The question is, how often are your fast? What are…

And there is questions of whether or not consuming collagen via a supplement will even help with skin much. But from a protein standpoint, collagen is a terrible source of protein. Whey on the other hand, it's fantastic.

Neither of these guys are lipidologist. Paul Salidino holds a PhD in psychiatry. And Shawn Baker is an orthopediac surgeon. Those is far from a research expert in lipidology.

I am struggling here. Are you complaining of a low LDL? In general, a low LDL is a good thing as it's correlated with improved metabolic health. There is a genetic component to LDL's. If your wife's is a extremely high, then there would be concern for why her's is high.

Be very careful of supplementing with potassium and magnesium. Too much can be just as bad as too little. I would talk to your doctor prior supplementing those and instead focus on foods rich in those macronutrients. To combat keto flu, just add salt to all your foods.

I think there are a few legal ones, but that isn't something I would discuss in this forum since they all have bad side effects. But I agree in general.

Since you are active, that 88 grams is a good goal. In fact, 88-125g is a good range to aim for. And no, it's not unhealthy to eat that much protein.

So let's be a little frank, the human body is terrible at telling you something unlike it's highly broken. So unless you are getting frequently dexa scan, metabolic panels, etc... You won't know many things like, are you losing muscle, are you developing vitamin or mineral deficiencies, etc.. another example, how many…

So the interesting thing is I don't get gassy, bur rather just get sharp pains in my stomach. Thx for the feedback.

I eat steak all the time. Beef tends to have a much greater impact on my hunger than other forms of meats. Generally, i do leaner cuts, but on special occasions or if i am craving it, I'll go with ribeye, filet mignon, or chuck. Below is what i had over the past week. The one with a butter sauce is a USDA Prime Filet. The…

Protein goals are ranges, not an exact number. 1.6-2.2g/kg your bet your range if you looking for muscle gains or retention during weight loss. But the bigger variable is having a good lifting program. If you are in a deficit, you won't have excess protein. Semantically, protein rarely converts to fat. Now on the other…

There are thousands of studies on SFA and their impacts to elevated LDL. And there is little to no evidence on the impacts on carnivore diets. I am certainly happy you are doing well but I don't recommend high SFA to anyone as there isn't evidence supporting it. Having said that, focusing on whole foods in general is going…

The preponderance of the evidence doesn't support high saturated fats being healthy, especially in large quantities.

Semantically, you can't replace fat with muscle, but what you are likely referring to is a recomp where you are focused on lift heavy, eating high protein, eating around maintenance, and working to gain muscle and potentially lose fat. Also, no one just randomly gets bulky. That is an intention thing that would take years.…

Yea it's the inherent issue. Ketogenic diets require higher sodium levels because as you reduce carbs, you deplete glycogen which maintains electrolyte levels.

Ok. Do you salt food? Another option to mg is doing a keto-aid.

Step 1 - stop trying to hit a perfect macro. Macros are generally ranges. Step 2 - plan for social situations if possible. When you know are are going out, have a lighter breakfast. And then aim for something a bit more healthy when you go out. Step 3 - you don't need to track daily if it doesn't work. Semi tracking can be…

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 Just dropping this in here as well. A structured lifting routine is a key component to gaining muscle.

If 22% is even close to accurate, then keep cutting. Getting leaner will make you look bigger. The bigger thing that will help is getting on a structured lifting program like found in the link below. I would get on one that is focused around hypertrophy like PHUL.…