anubis609 Member

For recovery after an injury or surgery, your nutritional requirements do increase to meet the needs for your body to repair tissue, handle physical therapy, any meds, and so on. You can consider it a diet break, but in and of itself, it is an entirely separate situation. Once you're fully recovered and able to go ease…

Protein. T2D responds well with higher protein diets and in fact may benefit more with more protein to combat the catabolic effects of diabetes, in general, and aiding in fat loss, which would ease the insulin resistance a bit. https://www.ncbi.nlm.nih.gov/pubmed/30431586

IF is usually used as a tool to create the calorie deficit, especially when nutrient density is the focus of food during your eating window. There's no optimal timing other than what fits your schedule and hunger pattern.

When I was single, I only cooked food as a necessity and for efficiency. Presentation and palatability were negligible. It only needed to be edible.

Nope. There is no hard set rule for how many carbs you can ingest to remain in ketosis. Keep them as low as comfortably possible if ketosis is a goal. Net carbs are what matters. By definition, that would be total carbohydrates - fiber = net carbs. So, for example, if you ate 50g total carbs, but 20g of fiber came with…

Nothing is a really "cheat" if it's planned. I don't like the word itself because it puts a moral value on food. Food is food. And just like a relationship, you're not obligated to stay emotionally committed to it. Some days are over a goal and other days are under. That's pretty much how I see it. So, it's not quite a…

You're not hurting yourself if you don't eat when you're not hungry, especially if you have a lot of fat to lose, but daily protein is important, and even more so if you're dieting (it's important for organ and muscular function and repair). You can't bank protein like you can with fat or carbs. Easily digesting protein…

Technically, calories you burn are added to your daily calorie goal, so if you burn 330kcal, then you get to eat an additional 330kcal. Be aware that many exercises that state "X calories burned" are only estimates, so you may very well not be burning a full 330kcal. You can either choose to turn off logging exercise…

You misunderstood my post. I'm advocating not eating 1200 calories and to follow the dietitian advice of eating more, especially with her current stats and lifestyle. The 1200kcal example was merely to highlight the specificity in which it might be applied, if ever.

The practical advice is to stay the course. Weight and fat loss is not linear. It never will be. Instead of stressing why results have temporarily stopped, take the opportunity to view it as a practice in consistency. The leaner version of you in your mind already understands that lifelong changes are made to sustain a…

I've practiced IF, keto, carnivore, vegetarian, anorexia, and bulimia and was formerly morbidly obese with rampant diabetes. No, carbs aren't bad from any dietary view. What people choose to do their bodies isn't bad. There are consequences and that's it. Being lean is a consequence of being mindful about energy balance.…

Here's the thing. For your height, you could legitimately eat 1200kcal once you're lean and are trying to achieve muscular aestheticism. But at your current weight (and for anyone else that isn't already lean) you want to eat as much as you can that allows you to lose weight because you can always cut a bit more once you…

In order to blame genetics, you would have to first need to maximize your growth potential by following a proper hypertrophy lifting program for years. And by years, that would be 10+ years of effective training. You are lean and athletic as it is, but if you are looking for size, you'll have to bulk.

The rule of thumb is that you're probably not burning as much as the machine is telling you without being hooked up to a mask, ecg, and a computer with someone reading results. Though, between the choices, select the lower value.

You could wear a heart rate monitor or some other wearable throughout the day to find a rough estimate of how many calories you burn. But you may be overthinking this. If you're trying to gain weight, eat a bit more than you have been. And vice versa for weight loss.

I usually stir fry anything with green leaves + anything that bleeds.

Diving deep down into the cellular and molecular changes, while a genuine result of cascading effects, are going to be less of a concern to the average person since they're imperceptible outside of a lab. Though, it does lead to a good point you're implying, that stress management is important. I'd rather people recognize…

Who or what recommended 1200kcal to you? Even if it was accurate given your height, weight, body fat,etc., you are consistently active according to your initial post. While exercise in general burns less than most people think, it still carries energy expenditure and depending on the type of exercise, your body would need…

Either, as long as it's consistent. Cooking for yourself you can choose to weigh raw. At a restaurant, just enjoy what they serve and guess as best you can, though most menus will state the approximate weight of the cut they serve, obviously cooked.

Welp, not having any context to your regular routine leads to a generalized response from me. Given your workload, you'll likely have to either keep your current deficit and wait a while, since I assume your strongman training incorporates progressive overload by nature of the sport, or cut it a bit more to attain the look…

You sound very young for your post, but that's beside the point. Firstly, stop comparing yourself to other people, but because that's like telling a cat to bark, then create a reasonable calorie deficit that allows you to have enough energy to perform physical activity that gradually progresses over time and you can…

Congrats! I'm creeping up on 9 years logging in and this app provided me with just enough neuroticism to become a numberphile with login days. #dontheaddownthispath

You could have visible abs at a lower bf% even with some saggy skin. Never mind the weight per se, but if you want to focus on cutting a bit more you already know a deficit is needed and strength train to support the look you're going for. "Middle ground" just means you're at a place where you could still be putting in…

You don't have to follow a specific program if you don't want to, however, going to the gym to do stuff here and there for whatever length of time will yield the same type of some-whatever results. Unless you're a genuinely gifted biomechanical natural, with the ability to see how weight applies the necessary force to…

Being really tired and burned out is already destroying your mental health. White knuckling your way through fat loss carries a lot of risk to rebound from being stressed and frustrated. No one likes being fat. I promise you that. But fat loss takes longer than you would like it to happen. Part of long-term fat loss is…

Don't get hung up on the % of carbs/protein/fat. Just pay attention to the number of grams per macro, since they are absolute units of measurement, where the percentage is relative to the total number of calories you're eating per day. If your ultimate goal is to lose fat on keto, you must be in a caloric deficit first and…

If it's just a habit you don't want, the easiest way would simply be to eliminate the availability from the house. People and most things tend to follow the path of least resistance. It's easier to snack on something that's there vs having to leave the house just to buy a single serving of chips/popcorn. It may not affect…

I have a long standing history of tracking with neurotic accuracy for years. I technically don't need to track anymore since I can roughly eyeball macros and serving sizes with 90% accuracy, but I keep logging it anyway because neuroticism.

You're in your 20s. Let's be real. Unless you're planning to get knocked up in the long run with him, this whole topic is trivial. You get fit and lean to become attractive. Pairing with similarly attractive mates is a goal. Once they're found, this back and forth occurs to match each other's preferences, like fitness and…

Dopamine and serotonin being a couple of the reward neurotransmitters that get signaled during exercise, positive experiences, excitement, food, drugs, sex, etc. are all part of why people do what they do, which may or may not be progressive to a body composition goal. Some people react to each of those stimuli…