anubis609 Member

Can you build muscle on a low carb diet? Yes. Do you need carbs to build muscle? No. DUH need =/= optimization Sleep well, eat protein-rich foods, and perform resistance exercise = build muscle… but you’d probably build more muscle by swapping out some dietary fat for carbs (assuming isonitrogenous & isocaloric diets).…

Unless you ate >3500-10500kcal over maintenance, fat accumulation isn't going to be that rapid, if it's any consolation. But yes, just go back to your normal routine. It corrects itself over time as long as there aren't frequent spikes to hinder it.

There are going to be tag along carbs with some protein (eggs, fresh cuts of meat, dairy, etc), but I would argue that unless you have a medical condition that benefits from high levels of ketones (like epilepsy), protein should actually be prioritized in the diet, specifically for body composition goals. Typically, the…

The typical bodybuilding style of getting rid of bloat after a high carb/sodium day is to flush with a lot of water, increase potassium via Lite Salt or potassium chloride for seasoning food, reduce sodium/carbs, and a lot of LISS. Not that anyone needs to do that, but it's a thing. Bodybuilders and physique athletes, and…

Just a quick follow up to reinforce the notion of why focusing on pure scale weight isn't always conducive as a measurement to success. https://instagram.com/p/BhHzToWjzmQ/

I'll cosign that statement. 50g was standard because if you included a metric ton of low carb vegetables, the fiber content would reduce the net carb count to around 20-30g. My actual adherence comes from a combination of protein and fiber. I actually don't care about my carb count. I'm more than metabolically flexible…

If you have body composition goals, eat and live like it's your job to be lean. It's no different than what people on the show do. They are being monitored and at the expense of being recorded of all their successes and mistakes, and they are mindful of that. Be your own monitor. Record yourself if you want. But you are…

Hurray for stickiness! Just for the collective thoughts in regard to the blips from Easter or just recent diet breaks, it's part of the process. More likely than not, the first diet break, or first few, are going to be the learning curve. The relief that comes from no longer being on a deficit can easily be interpreted to…

The simplest way to keto = drop carbs to 50g or less per day. That's it. Keto isn't what you eat (trying to increase fat on purpose), it's what you *don't eat*, meaning carbs. The macro % is only based on the calories per macro gram / total calories: 350g of carbs = 1400kcal >> 1400/2800 = 50% carb 125g of protein =…

Pick up the thing. Put down the thing. Add weight to the thing. Repeat.

Focus on protein as a priority for your meals. Get some sort of activity. Enjoy your vacation without stress.

I'm picking up a sense of extremes in your outlook and approach. You're asking which approach would be better between a rigid diet or a moderate eating plan with some risk of binges (a small extreme) occurring. The process of dieting is largely psychological as it is physical. With extreme approaches, there's no room for…

Nothing bad happens if you don't have preexisting medical conditions or kidney disease. Studies have shown that there is no downside to overfeeding on protein: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-19 As long as you're resistance/strength training with proper programming and progressively loading…

Exercise in and of itself is beneficial for a myriad of health improvement ranging from improving insulin sensitivity, nutrient partitioning, glucose management, cardiovascular, muscle, skeletal, and mitochondrial health, mental cognition, stress, etc. regardless of being keto or not. Sure you could lose scale weight and…

Sounds like a well enough plan. Lifelong tracking may need to be done in many cases. I share that aspect considering my mention of being formerly obese. If I'm not at least aware of what I'm eating, I will overeat. Though, I do have periods of relaxed and rigid tracking when situations or events call for it.

No problem. I just recently subscribed to him too. As far as keto/fat adaptation goes, Bill Lagakos breaks it down pretty well in his posts: http://caloriesproper.com/ketoadaptation/ http://caloriesproper.com/long-term-fat-adaptation/ http://caloriesproper.com/a-timeline-of-ketoadaptation/ As for the mention of that ~3…

Ah, that makes sense. Culturally speaking, the stigma surrounding mental health often causes a lot more problems due to the lack of treatment or recognition that treatment is necessary. It’s a mark of shame leading to being a sociocultural pariah if your family is known to have something wrong. Pure lack of understanding…

Thanks for sharing this. It's definitely right in line with proper evidence for dietary strategies that result in a net caloric deficit for fat loss, and a concept I consistently state across all platforms. There's nothing special about any diet in particular if they result in a caloric deficit (especially when protein and…

Just wanted to share this as Jeff Nippard basically reiterates this entire response by @heybales https://www.youtube.com/watch?v=qxmVsT_ZeNs

If you're quite close to your goal weight, remember that extending the deficit is going to be less productive for hormonal regulation. That said, you can take more frequent maintenance days/diet break periods as an approach to give you a break from the chronic deficit. During your goal weight maintenance, since that is…

You're right.. All I was able to do was turn off notifications in general, but not from specific threads. This thread seems to be one of those that won't die unless the comment limit is reached (if that's even a thing anymore) and it rolls over to a new topic being made. Some (read: too many) chitchat threads are like…

Off topic, does anyone know how to get rid of notifications from specific threads? I replied to one of those chit chat dumb ones and now it's clogging up. I'm also one of those people who have OCD when it comes to notifications and have this incessant urge to check them lol.

I'm not sure how bad a diet needs to be to warrant a psychiatric threat, barring pure starvation or any extreme diet methods. There are studies that suggest a balanced or improved diet, used in conjunction with therapy, aid in mental health improvement, but an underlying disorder needs to be addressed by a healthcare…

I should clarify that it's a lot more complex than that, and the body is going to burn some form of them at any given time, especially in a deficit, but for simplicity's sake, the body tends to use more of the substrate it sees more; i.e. eat more carbs, use more carbs, eat more fat, use more fat (when exogenous glucose is…

As for MFP's carb counts, it doesn't count net carbs, but it's simple subtraction where total carbs - fiber = net carbs. If you or your sister prefer to use an app that actually will calculate it for you, cron-o-meter actually does a superior job at calculating not only net carbs and tailoring macros, but it will also…

I could now

There are a lot of IF threads, but I've contributed most to this one: http://community.myfitnesspal.com/en/discussion/10636183/intermittent-fasting/p1 That said, IF isn't magical and it doesn't escape the rule of calories. If you're at a stall, first consider how long you've been stalled/plateaued. Anything < 6 weeks isn't…

While there is evidence for much more success with using a low carb diet in metabolic syndrome and insulin resistance states like PCOS and T2D, there's also evidence for improvement in those disorders with simple reductions in body fat, regardless of the diet. Reactive hypoglycemia occurs usually after meals when there's a…

Perhaps not here, but I get woos elsewhere, but I'm glad what I say makes sense to someone. I mostly regurgitate known information and partially apply theories based on limited experience. There are so many more qualified people than me. I just don't shut up :D And if someone actually wanted to pay me for my legs, I'd take…

There's actual evidence, not just anecdote, to support that serving food on a 10" plate vs a traditional 12" dinner plate actually reduced the caloric amount actually eaten. However, going smaller than that didn't. https://www.youtube.com/watch?v=Pe87yDvRyQ8 That said, if the majority of the problem is reliance on…