TK421NotAtPost Member

Outside of your genetic make-up, the amount of muscle you spare while dieting down to 110 will depend heavily on your training routine and whether or not you get sufficient protein in your diet. Protein should comprise 50% or more of your daily calories. The remaining split between carbs and fats isn't super important, but…

+1 Also, an adult who is lifting weights but trying to 'cut' would benefit from an even higher level of protein to spare muscle loss while dieting down.

Congratulations!! I mean that sincerely! The average "healthy" Western diet has far too much starchy carbs/grains/etc. When I worked out the macronutrient breakdown of the so-called healthy meals I used to consume, the carb amount was staggeringly high. The amount of carbs in a typical healthy, main-stream, 4-food groups…

I put together this list a few years back when I first started obsessing about nutrition... I'm sure there are other databases with varying amounts, but I think you can get a general idea with this list. Also, red meat is loaded with potassium....but stick to lean, un-marinated ones otherwise you'll negate most of the…

I'm a big fan of Tom Venuto. I really like how he does not prescribe a one-size-fits-all approach toward constructing a diet plan. Instead, he tailors things to match your body-type, activity level, and ultimately what you are trying to accomplish. I believe that when your information is truly based on an unbiased…

Protein spikes insulin too. Does protein also lead to an increased risk for diabetes? :noway: Dietary plans based on insulinogenic manipulation are woefully outdated. For people who follow research in an unbiased manner, these types of plans were soon deemed nothing more than a fad that had its day and has passed. That…

You need to mix it up. Go heavy on certain days (4-6 reps/set) and a little higher on other days (8-12 reps/set).

Hello Cantwaittobethinbutalreadybeautiful, Thank you so much for sharing that article. I'm a meat-eater myself, but can totally appreciate the fact that for some people, being vegan suits them better. I still have yet to draw up my vegan plan... I'll probably get around to it this weekend or something.....who knows, maybe…

Gary Taubes' book is based on some bad premises. He believes the obese don't eat any more than the lean, and therefore insulin is the culprit, not calories....and then he cherry picks the scientific literature to "prove" his point.

Some people are sensitive to dietary cholesterol and need to control their cholesterol intake. Other than that, there is no reason to throw out egg yolks....

Intermittent fasting helps with hunger control, nutrient partitioning and is good for your heart. http://www.huliq.com/10473/study-mormon-practice-monthly-fasting-benefits-heart-health

I love sushi... all kinds. :)

mynameisuntz, according to Jamie Eason, Michael Phelps is out of shape... after all, he eats pizza, fried egg sandwiches loaded with cheese, fried onions, french toast topped with powdered sugar, chocolate chip pancakes, ...etc...etc.... :laugh: :laugh:

Thanks for posting that. It pretty much confirms what study after study has shown.... weight loss is generally accompanied by an improvement in health markers.

It's amazing how many people try to discredit the energy balance equation by saying idiotic things like "can't each cheesecake all day and be in shape". Well, no $ h i t Ms. Eason! And the fact that macros do matter isn't exactly an earthshattering comment either. Energy balance equation does in fact, take into account…

I like the taste. When mixed with milk, it feels like Christmas! It's also one of the few protein powders my body can digest well. One thing you want to consider with protein powders is if you want pure protein or one mixed with carbs/vitamins/minerals. MM falls into the latter category.

I follow something very close to the paleo diet. I won't get into whether or not I agree with their reasoning, but I do agree 100% that any diet plan that results in cutting processed sugars and starches and eating all natural foods, especially meats and cruciferous veggies is an excellent idea. Cutting carbs to a very low…

mapexdrummer6, What is this revolutionary new diet plan you just outlined? Is it new? I cannot possibly follow this diet. It doesn't have a trendy name, nor does it have any hard and fast rules about foods which must be avoided, and at which times I can eat, and when I can introduce carbs into my system. I don't like diet…

Lyle McDonald has been a very good source of info for me for quite some time now. I own a few of his books and his plans adhere really well to the latest research scientific research. I've tried his RFL diet once a while back with great results. His intermediate strength training program is really good too.

IMHO, it really isn't the amount of fresh food vs. processed foods, or what foods are healthy vs. not healthy, etc...etc. It has more to do with the portion sizes embedded into each nation's culture. There is plenty of junk food in South Korea and there are also many different Western food chains that have established…

Aren't any of you ladies gonna go see your ex-bf and show him what he's never gonna have ever again and that he made a huge mistake in letting you and your hot body go?? :happy:

Agreed. You need to find what works best for you. My GF can eat all the carbs she wants and still be energetic and non-bloated afterward (I hate her). I, on the other hand, do better with a low-to moderate carb eating plan. At the risk of overgeneralizing, if a person is overweight, then it's a pretty good bet they are…

Patricia Heaton. Developed a huge crush on her after many years of watching ELR!

Congratuations on your progress so far! Continue reducing your bodyfat and you should see your loose skin slowly go away. It takes time... http://www.fitnessthroughfasting.com/loose-skin-after-weight-loss.html

Mom23, I like your macronutrient breakdown! It's a nice moderate carb formula... I also like the way you mentioned a protein shake. Personally, I find it difficult to fill my protein needs without adding a shake here and there...not only because of the time constraints, but also because it's emotionally difficult to ingest…

It truly is amazing how many people do this at my gym. It's as if no one else exists but them! :ohwell:

Don't use the dumbbells right in front of the dumbbell rack. Move a few steps back so other people can grab weights in that area too. Also, please re-rack when finished. If any of you have been to the Bally's in Hollywood, you'll know that this is just a pipe dream!

yournameisuntz, If you believe in Berkham's teachings, then you SHOULD believe that nutrient timing is very important. Isn't that the whole point of IF? Time your nutrients to improve your p-ratio? Also, your comments on body recomp without weight gain/loss are interesting as well as that goes against what's been…

I think a few things need to be clarified here. Are we arguing that 6 meals per day is better in general or are we arguing that 6 meals per day provides a metabolic advantage? Because if we are arguing the latter, then that is patently false and the myth that eating frequently will help stoke the metabolic fire has been…

Best post in this thread. Thanks for the breath of fresh air!