psuLemon MFP Moderator

I would recommend more a bit more research. First off, both excessive fats and proteins and go through gluconeogenesis. It's often at a 60/40 ratio. So reducing protein for more fat would only cause greater amounts of fat to be converted (given equal calories). Second, gluconeogenesis is a demand driven process... It only…

That is a lot of protein. It's certainly not required, but may be useful for satiety reasons. In general, a person can aim for .8-1g/lb of their GW. Most studies support 1.5-2.2g/kg of lean body mass. What are your goals? What are your stats? And do you exercise outside of 3x a week? 2500 calories is a lot of calories,…

Yes, and this is why there is a range of 1.5-2.2g/kg. So a 170 lb male would need 115-170g. I am 165 lbs and i regularly eat 160g or more. I do eat a good amount of meat, but i also get 50-70g of fat and 30-60g of fiber. The point was, even with the higher protein, it won't crowd out fats or carbs unless you are trying to…

How do you plan to prove it? Are you getting multiple dexa scans? If your concerned i didn't provide references, i can certainly do that. It aligns to examine.com. Or were you wanting us to confirm your assumption? Ultimately, it's your decision and you don't have to prove anything to us.…

I am a data person. The more data available the more accurate my decisions will be. I weigh daily. I track it in libra. This way i can see what affects my weight (i.e., holidays). Also, its not that uncommon for marathon runners to gain weight, even when training. Often the intense training leads to increased hunger which…

There is a ton of data on protein requirements.... literally hundreds of studies and dozens of meta-analyses. Its one of the most studied areas. There is a strong consensus within the top researchers. And that is who i would take my advice from. How do we know that Dr Stuart Phillips and Dr. Brad Schoenfeld are the leading…

Jeff Cavalier (AthleanX) has some good ab videos on YouTube. I'd recommend looking at some of his routines. He has a good methodology to it and they are rather short (6-8mins).

You can't just isolate one specific food because that alone isn't going to have an impact. The key should be weight loss, exercise, consuming adequate fiber, unprocessed oils (olive and avocado)and generally whole foods. You can have red meats, poultry, eggs, and etc... Minimize processed meats and processed oils.

LMFAO. You mean they can't use gun powder 😉

Weight has been trending down a bit with the exception of this week since it was my 10 year anniversary. My wife and i finally had a getaway without kids. Ended up getting an ocean front room at a Marriott. Still on track to hit 163 by Halloween... Might even beat it since i am at 166 today. And then I have a goal by…

That would be under consumption of protein to even sustain during fat loss. OP, its generally recommend to consume 1.5-2.2g/kg of weight. As you get leaner, it tends to move towards the higher end. And to the lower end if obese. A good rule of thumb is 1g/lb of goal weight. What is also very critical is a solid progressive…

What kind of chronic inflammation do you have? Have you discussed treatments with a doctor? Curcumin by itself is not absorbed very well. Based on examine.com, it recommends a dose of 500mg with 20mg of black pepper extract 3x a day.

Sodium only causes water retention issues if you have constant swings and/or not consuming adequate amounts of potassium and magnesium. Also, when people exercise they need greater amounts of electrolytes, which sodium is a key part of that. ETA: even with a low sodium diet, you can have water weight fluctuations. You…

Do you have pics you can post? Ideally, you would want to be sub 15% before you bulk. 20% would be over fat.

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 Here are some resistance training ones

How so? As long as the OP consumes adequate protein, the rest is minutia. And unless they are planning to be a body builder, that 1% from things like timing of nutrients is just not important.

Its ok. The goal is finding a macro split that allows you to be in a deficit. If you are staying within your calories, then its all good. There is no need to eat more carbs because of the defaults set by MFP

Running, especially at a constant rate, doesn't built muscle; you will get some increased endurance from those muscle fibers though. To build muscle you need a progressive overload stimulus.

With only doing cardio, quite unlikely

You should also consider throwing some resistance training in. There is a possibility you ache from not enough recovery from too much cardio. Besides, lifting will drive bigger changes in how you look.

If your goal is muscle gains while losing weight your focus should be on adequate protein .8-1.2g/lb of lbm, and a solid weight lifting program. I surmise from you saying you go 2-3 days that you aren't following a structured program. If not, i would get on one that is focused a bit more on hypertrophy and one that you…

Getting off OMAD shouldn't effect blood sugar if your primary meals are protein and fats. And timing nutrients around workout should provide the use of those carbs intra workout. But keto and OMAD is not a good route for muscle gains because there is nothing anabolic about fasting.

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1 Get on a structured lifting routine that has a focus on hypertrophy.

At the very least, you should consider moving off of OMAD and running a TKD diet. Spreading protein over 3-4 meals will increase MPS. And if you time 30-40g of carbs around your workout it should improve workout performance.

Don't do it until you understand the diet. Otherwise its a good way to get an electrolyte imbalance causing cramps, headache, and other issues.

I have been eating it for about 6 months with no issues. Neither does my wife.

How long have you been training? What are your height, weight, and age? And there isn't enough context to that workout split to know if you are hitting each muscle group more than once a week. There are plenty of muscles that engage multiple groups at once. So there is a possibility you have a good split. Also, if you are…

It's my go to quick meal. And if you want to save 110 calories, skip the protein powder. I like the extra protein and i use Walden farms syrup

6 slices of 647 Italian Bread. 1 scoop of quest cinnamon crunch protein powder, 3 servings egg beaters. 415 calories, 47g protein, 5g fat, 89carbs 51g fiber.

Hopefully you salt after they are cooked 😉 As a reference, an 8 oz glass of water has 40mg os sodium. Sodium is in almost everything. It's an electrolyte and super important to health.