cacrat Member

Generally, no, you won't do long term damage by underconsuming sodium. Consider that most americans, me included, eat more sodium than potassium, which is backwards. The recommended ratio is 2:3 sodium to potassium. As long as you're somewhere in that range you should be fine. But based on the average american diet, being…

I eat cottage cheese.

You're basically following an intermittant fasting (IF) regimen, depending on if your really don't eat in the afternoons. My IF schedule is the exact opposite, not eating in the morning and having my 8hour feeding window at night. But to each their own. IF has been shown to work by a number of members and is, at least…

Protein seems way low. And carbs seem way high. Protein is essential to build, or in your case, maintain muscle. Without protein, or more specifically amino acids, your body will find the protein it needs in your organs. 4oz of tuna = about 25g protein. 8oz of yogurt = about 10g protein. Let's say 10g protein in all the…

It may be beneficial when you are doing your speed work and getting your HR up. But for those runs where you're just working on logging the miles, no, the creatine will likely only be a hindrance.

Creatine, as you know, will make you retain water, which wouldn't be ideal for longer runs or runs that aren't close to your aerobic threshold. If you're not anaerobic you have very little need for the creatine.

It is possible to lose fat and gain muscle at the same time even in the ripped, that's body recomposition. I'm not sure what effect this study has on that, other than to reinforce that it is possible.

If you're not big on carbs then keep your ratios as they are. Plus, the protein will make you feel fuller than carbs, generally.

Article is a bunch of bollucks. Try this article...and it even cites the studies! http://www.bodyrecomposition.com/nutrition/protein-controversies.html

Don't set macros on a ratio basis. 40/30/30, 33/33/33, 100/0/0 whatever should only be a side effect of the diet. Protein needs to be set based upon weight and goals. Then, based on goals, set the carbs and fats.

No. You can not eat too much protein. But since I can't see your diary, I don't know what your other macros are. If you're eating at a surplus, then maybe its bad cause you'd gain weight. But if you're bulking maybe that's what you want? You tell us.

You won't be able to do both on a static caloric diet. You need a cyclical diet, or like has been said, cutting/bulking cycles. Low fat so you don't get fat. Easy

I consider my diet a standard protein diet. I eat at least 1g/lb daily and diet days usually 1.5g/lb. There are reasons for this that I've posted before and I care not to go into right now. But to say the least, you're not a high protein diet. Once you get closer to 2g/lb then that's getting higher. EDIT: You can change…

The same could be said about corn, soy, tomatoes, and rice. All have been genetically modified in some way. Does that mean I eat them? Sure, though I try to keep my intake to GMO to a minimum. The fact that wheat is in that category does not make all wheat bad, per se. I am, as most should be, skeptical about GMO's and…

Anything with protein and fiber. Add more of both into your diet and you'll feel more satiated (full).

Don't forget to mix in the test and clen cycles to cover ALL your bases.

Insulin resistance and a glucose "allergy" are not the same. In those that are insulin resistant, the hormone insulin becomes less effective at lowering blood glucose. That does not mean that the glucose you do have, causes an allergy. Because one causes the other does not mean they're the same. Glucose "intolerance" may…

Lyle McDonald - Ultimate Diet 2.0 Gives a basic understanding of why foods affect us, how we get fat, etc. He also has a website, bodyrecomposition.com, where he blogs about nutrition, fat loss, weight gain, and training.

Your maintenance calories will go up as your weight goes up. I guess we're just talking semantics, but just keep eating what you were before and it'll get you back to where you want to be.

Gluten intolerance, gluten allergy, or celiac disease. I'd be very suspicious if someone told me they were allergic to glucose.

Do people still believe there is one specific food that will burn belly fat over all other fat? Seriously?

No, it doesn't make sense. All you asked was what are some low sugar carbs. And yes, fruits have other reasons to eat them outside of the sugars, like their antioxidants and vitamins.

Low sugar carbs eh? Bread, pasta, rice, potatoes, corn to name a few. Why are you limiting your sugar so low?

Retraining behavioral problems are, as you see, the more difficult issue. Eating munchables is tough to take out of someone's day. You've taken the right first step in substituting the munchables for lower calorie snacks. Next you could substitute them for fruit or veggies to make them even healthier. Next is trying to…

Well you've already touched on it, they worked in the past. So they'll likely work for you again. Refeeds do "reset" the body's leptin, ghrelin, insulin, etc, responses. They are especially handy for those of us that already have low body fat. Depending on how long you diet will determine how long your refeed will be. Some…

Good well keep it up. Like you said, its a marathon, not a race.

7lbs is right around what I lose on my depletion days. Its all water weight, sorry. Right now I'm pretty close to depleted and I've lost about 5, tho I haven't checked the scale since yesterday. My standard is chicken breast with broccoli. Sprinkle some cheese on the broccoli and some 0cal honey mustard on the chicken and…

Chicken breast. 4oz is almost exactly what you have left. Flavor with some no-salt seasoning, and you're good to go!

Fiber does slow, and sometimes block, the absorption of certain nutrients. However, fiber will not prevent the insulin/leptin/ghrelin/etc response.

I've use the Bacon Ranch, its ok, and the caesar I have almost everyday. The caesar is edible at least. If you're trying to get down salad with SOME enjoyment, Walden Farms will help. Not even close to the real thing though, clearly. I have also used the honey dijon as a replacement for mayo, its a great idea.