anubis609 Member

Yep, I end up destroying half a family sized bag if I don't pay attention. Measuring them out by weight is sometimes even more disappointing because they don't match the chip count, depending on the brand and if the chips aren't uniformly cut lol.

This is a good example of what I've mentioned previously, where a response to hormonal down regulation will manifest in all dieters, not just lean. And the more aggressive the deficit, the harder those effects will be, and the shorter the dieting period will have to be. The diet break does not have to be so extended,…

You're correct. The diet break is a literal break from dieting to eat at or around maintenance for an extended period of time, 1-2+ weeks. At your current pace, if you are eating maintenance calories intermittently during your dieting phase - by definition "dieting phase" is a net calorie deficit on average - then you…

@Psychgrrl yup, I've been on a permacut for the majority of my lean/dieting years (read: every year until the last couple of months lol) For long-term dieters, a deficit is much easier to comprehend and technically, somewhat easier to adhere to since we just need to reduce the energy coming in vs out, with energy balance.…

Very much so. As much as studies show what might be the ideal, it's always going to come down to individualized patterns that actually work to adhere to your diet. Diet breaks serving as a mental and physiological reprieve from being in a chronic deficit I will reiterate that if a person starts their diet in an overfat…

I heard that. I've been relatively busy myself. My body's prodding me to reduce consumption by reducing hunger. The joys of periodized eating. Though, I am up exactly 2 pounds after 1.5 months, so this controlled bulk is going well. Mini cut probably gonna happen around early/mid March for about 4 weeks, then back to lean…

Somewhat related to the diet breaks, but Aadam has a consistent tone to bring things back up to maintenance during a diet break or to address possible disordered eating patterns https://www.youtube.com/watch?v=_qRkuLBzj-0&t=2s

*In* the gym, don't.

You actually don't need to bother with bcaa's at all if you're getting enough protein for the day. But, if someone feels that they help and can afford supplementing it constantly, then go ahead and use them.

You're correct that not every person holds the same amount of glycogen. Therefore, it's lower in women in the context that they generally carry less mass than men, but it's going to be dependent on bodyweight. So use the formula of carb grams per pound of body weight. The number of grams per lb is going to be dependent on…

I have to do this..

Not a magic percentage, but muscle glycogen holds roughly 400g and liver holds about 100g, and ranges depending on total body mass, hence, the advice to eat ~500g of digestible (starchy) carbs. You could do it with fiber food, but the amount of food alone after subtracting fiber leads to a lot of stomach and digestion…

Physiologically, yes, 500-600g of glucose/starchy carbs will saturate glycogen. The long lasting belief was that was all that was needed to bump leptin back up. Even if you read Lyle's older books, RFL/UD2, he'll mention the same. Which came out to roughly around 5g cho/lb of bw. The reason this thread exists is because…

Because PSMF is soul sucking and I'm a glutton for punishment :lol:

Yeah, I usually respond while I’m at work too. I’m a proponent for protein, obviously. Debates are good if they’re productive in some fashion.

¯\_(ツ)_/¯ sarcasm doesn’t translate well in text. Still happens tho apparently. Dudes out here eating detergent, fam. I don’t think acting right is on their priority list.

Lol win

I assure you I read your response. There's a lot of reasons why protein is important, but ultimately, no one's forcing you to eat more. Again, there was a lot of context missing from your responses supporting any notion that hunger wasn't an issue. Really, all the information I could gather from what was written was that…

Dating in 2018? We send dkpix and #*kitten*, then get laughed at to obscurity until we become reclusive hermits and follow thirst traps to send dkpix and #*kitten*. Answering for a friend.

Fair enough. I appreciate your honesty. You're right that I'm being clinical simply for the fact to remove subjective bias, since subjectivity generates a lot of emotional response and loses itself in light of facts. So I'm going to be candid as well. If focusing on subjectively tasty food led to the current situation, and…

I agree that hedonism is a large contributing factor to weight/fat gain. And that mechanism triggered to store fat is by being in an energy surplus, which would be in excess of maintenance. Whether you ingested 100 or 160g of protein, which is 400 or 640kcal, respectively, either of those values fall well within any range…

I wouldn't know to keep your gender and height in mind since it was never mentioned. Maintenance calories for body weight are energy parameters to sustain that exact weight. Gender and height play a relative factor in calculating a range of optimal weight and body fat, but are not the ultimate determinant to sustain mass.…

Define "excessive." 160g of pro = 640kcal. To maintain a theoretical 100kg/220lb of bodyweight, that would be 3000-3300kcal (current bw x 14-15 = rough maintenance range). The remaining macro calories of 2360 - 2660kcal are going to be a combination of carbs and fat. As you lose weight, those numbers also reduce, with the…

Being formerly obese, I resented the statements of people noticing my fat and weight loss as it was happening. But this was also based on the foundation that I already learned to hate people as a whole, resigning to the fact that people are going to be judgmental, no matter what. So, any compliments seemed condescending or…

Just remember that those decent deficits add up over time, so things like feeling a bit less energetic, a little more hungry, a little more irritable, etc. are all part of the dieting process and hormonal down regulation occurs with consistent deficits, if you've dipped into the arena of "there's not enough coffee in the…

Pro-argument for IF: increased alertness https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772108/

Good job on the diet break and happy belated bday! Training during a deficit is usually going to take a little hit, but you can use relative strength to gauge whether the cut is too aggressive or if you're on track. Example: if your 8RM squat is 250lbs on maintenance/surplus, and you lose 5-10 lbs during your cut, and you…

Mysterious whooshes are a nice surprise. After my 5lb spike weekend, I dropped 3.2 of it. I'm not intending to drop weight just yet. I'll probably do a mini cut in March, then back to gaintaining. I'm liking the slight bump in strength for learning these damn Olympic lifts. The perpetual feeling of getting hit by a truck…

Excluding any deleterious health problems, it's probably more prudent to get more than too little, regardless of the source. The following quote is taken from this study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5772850/

I'm not debating the accuracy of DXA. I even stated that it's the standard of accuracy. It's helpful for many and for providing a solid baseline of measurement. We're in agreement there. The meta of context I'm aiming at is health vs vanity. For health purposes, yes, test accurately beyond visual representation. For…