anubis609 Member

Fair enough, but understand that we all worked hard for a long time, through years of consistency, to achieve a state of perceivable progress. And there was no clear direction based on your post other than holding onto images from the past, so you can't hold it against responses to suggest otherwise. As for "less than four…

There's always vanity involved in fat loss. That's not a secret, and it's not shameful. I won't mimic anyone else's sentiment that you look fine the way you are because you're not looking for that kind of validation, so I'm just going to tell you what to do to look and maybe feel better (outside of possibly seeking…

It really has grown. And it's barely 6 months old. AP testing will be a requirement lol. And I would agree with the sentiment that many people might wander in and assume the same. The original post on page 1 is the backbone for everything that follows, which includes the podcast. And as always #context is heavily…

You're welcome. The 1300kcal days were just an arbitrary number used to allow for more weekend calories. However you want to structure it is entirely up to you. On that vein, if 1700 calories are considered an aggressive deficit, you could use the weekend calories to free up the aggression, and still be in an overall…

For the average gym-goer who wants to get stronger, muscular adaptation to increased loads during strength training are more likely going to depend on your programming, protein, overall energy status, and recovery. Whether you focus on carbs or fat as your secondary macro are going to mean little in the beginning. You can…

If 1700/d is your goal, then that is 11,900kcal/wk. However you would like to incorporate that into weekends is completely your choice, and as long as weekends don't result in explosive binge episodes. Example: Say you undulated every other day with MWF at 1700kcal, and TR at 1300kcal, that allows you 4200kcal to be split…

I'm intimately familiar with that feeling. I won't deny that I still chase it from time to time, and usually when it's expected to look aesthetic (AKA summer). I'm cognitively aware of it. I'm just neurotic enough to sometimes ignore better judgment. Glad to hear your joints are feeling better. I'd like to include tennis…

Correct, I didn't have the neck measurement and I didn't want to guess what it might have been. In either case, while there are merits to knowing bf% for accurately calculating macros and understanding if you've gained/lost lbm, for the most part, it's not really needed. Remember that what you see/feel are better metrics…

I just saw this now, but given the one piece may or may not be accurately showing everything, It's a really rough estimate, but I'm going to say you may be around 35-36% bf, give or take a couple points. Navy calculator puts you at 42% but with only 2/3 data points to run, it's not going to be accurate either:…

Ah, yes.. forgive me. Ideal for the general population. As age becomes a factor, muscle mass becomes the highest priority. Body fat isn't greatly more, but you're correct, it does increase as we age. https://academic.oup.com/ageing/article/41/5/677/47347 http://www.freebodyfatcalculator.org/body-fat-percentage-chart/…

If you still have a fat loss goal, there's going to be periods of deficits and diet breaks and as long as the running average is a deficit, you'll lose fat. How you want to structure is subjective to your personal goal and ideal body fat %, which for men is around 10-15% and for women around 20-25%. This isn't set in…

@heybales - Yep, I got it. It actually is his most comprehensive book lol. There's no bogged down history of a diet's origin or cellular evolution. Of course he touches on nutrition and training to the degree that it applies to injury and recovery, but it's a quick read and good reference considering injury is probably…

Agreed with @heybales that you want to be at least in maintenance during an injury. Increased need for tissue repair is an added factor to metabolic process, and pain is an additional factor in the form of stress. Essentially, body health > body composition. Fat loss is relatively easy, so when setbacks happen, focus on…

These are good goals to have, so keep it simple: Increase lean mass = strength train and focus on protein as a priority Reduce bf% = strength train and eat at a realistically reasonable deficit Get stronger = strength train and progressively increase the load over time

Post-workout impromptu mid-week refeed happened last night for taco Tuesday... which turned into tequila, beer, and taco Tuesday. Not a full out night of partying/bingeing, just about 10 street tacos, 3 beers, and 2 shots of tequila. Other than the day after drinking grogginess, overall mood was better and felt leaner,…

There's evidence that supports this: https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0088-5 :sunglasses:

Nutrient dense lower carb for the better part of 8 years

This. Unfvck yourself and unfat yourself. - Paraphrased from Alexander Juan Cortez

Calories are units of energy. Your body is made up of energy. Stored energy = body fat. If you're overfat, you have too much stored energy. Counting calories is limiting the amount of incoming energy so you can let your body give up some of its stored energy, AKA burning body fat. Since your body still needs some energy to…

Original reason for the birth of this now stickied thread:

If keto/low carb is helping her with adherence, then that is exactly the diet for her to maintain a healthy outlook on her health. It's also great that you are being supportive. As you said, the elimination of refined/processed food and a focus on whole food is basically the foundation of successful diets. In a nutshell,…

If you're eating carbs to that level of reduction, you're ketotic. Full stop. And I'll pose the same question to you. Who cares if you're in ketosis? What do you feel is so special that a meter telling you your blood levels is causing you stress? If you're doing keto for fat loss, ketones are a happy accident that result…

150g of carbs will very much keep you out of ketosis. But who cares if you're in ketosis anyway? Is there something special that you've heard about it? You're trying to lose 20lbs? ... if that's over the course of a lifetime, then that can happen as slow or as rapidly as you like depending on your goals, though no one here…

Well, we grow when we rest, so that's probably the best version of anabolic timing. Basically me when adults argue on the internet:

Exactly. Adherence trumps macro composition. All diets work if you find the one you like and are able to stick to it as it aligns with your goals. As for the misinformation in the previous post, I want to highlight this: And to top it off, keto is even used to treat brain disorders and even CANCER. This is a dangerous…

You can use visual images of estimated body fat percentages to get a rough estimate. Note that if you fall under a certain image, it's probably best to select the upper end of that range. Many people don't like to admit they carry more fat than they think. Optionally, you could ask someone to estimate it for you. I've done…

The thing with completely blown out weekend binges is that it's going to skew any tracked progress for trying to determine any maintenance in terms of scale weight. Use whichever formula you're comfortable with to determine an estimated maintenance for sedentary, unless you're performing volitional intense physical…

Focus on protein. Fat comes along for the ride with protein. If you're overfat, you don't need to add more dietary fat than necessary. Your body fat will supply the rest until it can't anymore, meaning you're lean enough to need to be in maintenance, at which point you can and may need to increase the fat at that point. Or…

That's all good news. WHR is actually a good metric to use (any measurement, really, in conjunction with scale weight) to better determine if any scale weight loss is correlating with measurements. That and some physicians like to use WHR to predict health risk susceptibility. Plus if you're strength training, if…

Pulled directly from Lyle's ketogenic diet book: Regardless of the ultimate cause of fatigue during weight training, glycogen depletion has the potential to decrease performance through one of several mechanisms. Until more research is done, we can only speculate as to the exact cause of fatigue. For the purpose of the…