Gallowmere1984 Member

Am I the only one who had Ronnie Coleman pop into their head, upon reading the OP?

Keep in mind though, my numbers are for Cat 1 dieters (people at or below 15% bf when starting the cut). The numbers are all lower and the protocol changes for higher bodyfat levels.

I focus on whole foods and track, even when bulking. I'm just too data obsessed to not track everything (I have a weird hyperfocused form if ADHD), and I've noticed that my bulks go better, I perform better, and feel better when it's mostly a whole food diet.

LBM. Everything about all of Lyle's diets is based on LBM. Essentially, we don't bother with counting fat, because ideally, we want it gone. Well, as much as is reasonably possible, without wrecking hormones anyway.

A protein shake, and about a half pound of frozen blueberries an hour before. God I love me some fruit.

This past bulk, I only put on 7 lbs., from 169 to 176. I then cut back to where I am now (162). However, this is only because I want my first PL meet in December to be in the 165 class. After that, if my math is on point (and it usually is), I should be able to lean bulk until October of 2018 before needing to cut again,…

RFL for Cat1s, which is what many people refer to as PSMF. Essentially, I go to 2g protein per pound of bodyweight, 2.7g EPA and 1g DHA from fish oil, and only trace carbs and fats otherwise. Comes out to roughly ~1200 kcals/day. I run this for 12 days of eating pretty much nothing but chicken breast with no rib meat (0.5g…

Out of all of this, I just have a single question. Why the *kitten* is "malarkey" back in the global lexicon? Seriously, *kitten* Joe Biden for that.

That's not that bad of a duration, I just prefer going all in on anything. As Lemon has noted, I have an absolutely insane approach to cutting. I've already been through a cut, another bulk, and another cut cycle while most people who hit around the same time are still cutting the first round. Been around 5 months iirc, of…

Yeah, even then, 30g of fat is perfectly within reason for damn near anyone. The only people who might need to be wary on the cottage cheese intake are those with a sodium sensitivity and/or hypertension, as all cottage cheese (and most cheeses in general) tend to contain a pretty large amount of sodium, and those with…

I regularly cycle off of it to allow my tolerance to fall. I'll go from 1200+mg/day, every day, to practically nothing 3 days per week, and ~450mg/day on training days. The only notable side effect is a modest decrease in energy throughout the day, but it's nothing catastrophic.

Nope. I did however "reset my metabolism" by making sure to move my *kitten* more during the day. It took conscious effort at first, but is now just another habit. So no, I didn't "reset" anything, but I did get my maintenance calories from ~2300/day at 230 lbs., to ~2800/day at 165, by not spending so much time sitting.

Another cut and refeed done, as of this past Monday morning. Started at 176, and now at 162. Lyle created a monster with the RFL protocol, and it's definitely serving me well. Almost a week through reversing kcals upward now. Back to 2400/day, and about to go hit my last day of 1RM testing (deadlifts and strict curl) for…

You can get to and stay in the 7-8+% range with no negative effects on health. It's when people cut amd stay below this that things will start to exponentially tilt in a bad direction, hormonally and systemically.

Blueberries, cherries, strawberries, carrots, cucumbers, broccoli, cauliflower, peas, corn, mushrooms, green, yellow and red peppers, onions and spinach. Yeah, that was just today. Volume eating ftw.

If you want to go full bore, I'd follow the links and suggestions here: https://thekooler.com/pages/blood-test It'll run you a few hundred bucks, but it keeps a doctor's nose out of it and gives you a full blood panel for anything that a male could want to know. There are a couple of states that the company can't do this…

Pretty much. The biggest differences seen in "metabolism" are NEAT related. Iirc, we've seen many examples of differences upward of 2500 kcal/day, just from NEAT variances. BMR differences pale in comparison.

Read The Hungry Brain by Stephan Guyenet, and all will be answered. Basically, the problem is hedonic eating. When eating for pleasure and/or coping is the rule of the day (as it is now) all of the body's homeostatic failsafes are screwed, because they are easily overriden. Just about everyone has experienced this at least…

Another suggestion that works, though it functions best with the way I do it: I basically prep all of my food for the day in the morning, and therefore know exactly how much of what I will be eating and when. That way I can go ahead and let my FitBit steps be tracked by MFP so I have everything in one place, but don't have…

Yeah, kpk gave you some important advice. Don't get too far up your own butt over that stuff, especially when first starting. Seriously, hit at or below your kcal target, at or above your protein target, keep your carbs low since you're shooting for LC, and don't worry much over where the fat number hits. You absolutely…

The protein issue was my line of thought as well. I'd imagine that the various protocols would try to take protein as high as possible, without triggering symptoms. If that's the case, then these poor kids who trigger low are well and truly screwed, as they get to choose between seizures and skeletal problems.

So yeah, basically nothing that would be considered inflammatory, and a lot of monos involved. That's what I figured anyway, and thanks.

Haven't been able to find specifics, but given that medically prescibed keto diets usually involve far more monounsats than anything, I find it highly unlikely that they're consuming a shedload of w6 PUFAs.

Previous maintenance minus 250 per day is what I said. When you diet hard enough to throw hormones out of whack (I do), when you come back out, your body is all hot and bothered to put the recently lost fat back on. It's not that I'm suddenly miraculously going to add fat in a deficit or at maintenance, it's that if I…

Pretty much mirrors my experience, though I didn't quit smoking until after I started lifting. When I went for a set of ten on deads and was completely gassed, though fine muscularly, I got pissed and decided that I was done.

That could be said for 99.9% of the population. If I weren't me, I'd think that I was off my rocker with the way that I do things.

Yeap. Interestingly, if we look at the Hadza people (one of the few modern hunter-gatherer tribes left), they also show no signs of the increased morbidity that "civilized" people suffer from. They also appear to run a more carb-centric diet (lots of honey and tubers). What do they have in common with the Inuit that the…

As a former CKD/TKD user, I can say for certain that it does. Hell, just have a look at ketogains on reddit, and you'll see all kinds of anecdotes of people having better training with pre-workout carbohydrate. The body tries to burn off excess glucose first, assuming healthy metabolic function. It's why I absolutely could…

Yeap. I cut HARD (RFL protocol), and if I went directly back to my normal maintenance level minus say 250, I put fat back on excessively fast. Going from 1250 kcals per day to 2500 per day in a shot is no bueno. I have to creep it back up over a period of two weeks to avoid problems.

If you do decide to go the shake route, get something that's actually mostly protein. Ensure is basically overpriced sugar water