Weight loss thread

[MacGruber]

Scale is moving again! Wahoo. Feels good to get it moving again

[burnin_vernon]

What's everyone's opinions on protein bars? I eat one of these, 5 days/week as a meal. The macros are in line with what I want but then someone said that the Hydrolyzed Gelatin in them pretty much negates any protein value. (He also happened to sell a competitors product).

Can someone recommend one low in sugars and fat but high in protein? I think it would be tough to beat $15/box at Costco, but if the protein quality is crap, then I'm throwing money away anyways.

I'm also just starting to look into homemade ones, if anybody has any experience with that.

[SHOGUN]

Originally Posted by TheSutterDynasty

This is mind-bogglingly horrible advice.



Monounsaturated and polyunsaturated (specifically omega-3) is good for you. Monounsaturated fats decrease LDL without affecting HDL or TG. Polyunsaturated fats decrease LDL, and only decrease HDL minimally without affecting TG. Low LDL, high HDL, and low TG decrease the risk of cardiovascular disease. Also to note, you want a high ratio of omega 3 : omega 6, as it decreases inflammation in the body and therefore decreases the risk of CVD as well.

Saturated fats are never good for you. They raise LDL substantially. So no, bacon and fatty steaks are still terrible for you.




Leafy greens aren't 'complex carbs'. Complex carbohydrates are whole GRAINS (not whole wheat, although it's better than white) and oats.

If you're cutting carbohydrates and exercising with any regularity, you're probably going to start feeling fatigued pretty quickly from a lack of liver and muscle glycogen stores. Not to mention how tough it is to maintain a low carb diet.



You got this one right at least.



I'm assuming you meant drink a gallon of milk a day. Classic pseudo-knowledgeable, beginner weightlifter internet advice bullplop.

Milk is good. A gallon of it.. not so much.



The substrate used for energy depends on the intensity of the exercise you are performing and its respiratory exchange ratio. So no, there's no way a diet can somehow magically melt fat off and spare, say, glycogen stores. Calories are indiscriminate; you live at a deficit and you lose weight. Simple.



Haha cheat day. Good one. Weight loss isn't about a battle of wills with you and food, it's about lifestyle changes and education. If you know exactly how and why something is bad for you, there's a good chance you won't eat it.

Ever since I watched the documentary 'Fathead'... I kind of molded that into my diet plan since the last 4 months... with some advice I got from bodybuilders at the gym I work out at. I was at around 20% BF around October and now I'm around 9% BF... was at 201 pounds to 175 pounds. I really recommend you watch that documentary.. makes very much sense.

I don't drink milk cause I'm lactose intolerant.

I used cheat days as a psychological thing, as an reward for myself each week, a good carb reload day if you're on a low carb diet.

I found out around two weeks ago, that this diet outline was much similar to the 'Ketosis' diet on a bodybuilding forum.

http://forum.bodybuilding.com/showth...hp?t=132598293

Everyone is different... but I was amazed how much fat I lost, but still retained/gained muscle from this diet.

[SHOGUN]

Originally Posted by Flame Of Liberty

I'd be curious to know how do you lift heavy weights if you drastically cut carbs and sugar. No way you'll be able to train heavily with any kind of intensity.

I think cutting sugar drastically often backfires, because most people wont be able to cope with that and will not train properly and will "slip" once the inevitable cravings come (late in the evening). Limit the intake for sure, but don't go crazy, wholegrain bread/rice/pasta and the occasional chocolate are fine IMO.

This what I thought exactly before I started the diet plan... but check this out.

http://forum.bodybuilding.com/showth...hp?t=132598293

[TheSutterDynasty]

Originally Posted by SHOGUN

Ever since I watched the documentary 'Fathead'... I kind of molded that into my diet plan since the last 4 months... with some advice I got from bodybuilders at the gym I work out at. I was at around 20% BF around October and now I'm around 9% BF... was at 201 pounds to 175 pounds. I really recommend you watch that documentary.. makes very much sense.

I don't drink milk cause I'm lactose intolerant.

I used cheat days as a psychological thing, as an reward for myself each week, a good carb reload day if you're on a low carb diet.

I found out around two weeks ago, that this diet outline was much similar to the 'Ketosis' diet on a bodybuilding forum.

http://forum.bodybuilding.com/showth...hp?t=132598293

Everyone is different... but I was amazed how much fat I lost, but still retained/gained muscle from this diet.

Originally Posted by SHOGUN

This what I thought exactly before I started the diet plan... but check this out.

http://forum.bodybuilding.com/showth...hp?t=132598293

Wow, advice from bodybuilders you say. They sound like they have the education to be handing out that kind of advice. And look at all the scientific evidence and physiological mechanisms they have backing up their claims!

It's gym gossip. All of it.

[SHOGUN]

Originally Posted by TheSutterDynasty

Wow, advice from bodybuilders you say. They sound like they have the education to be handing out that kind of advice. And look at all the scientific evidence and physiological mechanisms they have backing up their claims!

It's gym gossip. All of it.

Well that similar diet plan changed my life. So I don't think it's just 'gym gossip'.

[Sr. Mints]

Getting into a relationship with a personal trainer is fantastic for healthy living.

[CrusaderPi]

I fell off the wagon. After a solid 2010 I'm up 25 this year. I blame this on quitting smoking and also that food is friggin tasty.

[Beerfest]

My job at the golf course should be starting soon, so that should get me more active, id really like to get into much better shape before next september though.

[GreenTeaFrapp]

Originally Posted by SHOGUN

Well that similar diet plan changed my life. So I don't think it's just 'gym gossip'.

Obviously your body isn't as well informed as TheSutterDynasty and is just being tricked by 'gym gossip'.

[SHOGUN]

Originally Posted by GreenTeaFrapp

Obviously your body isn't as well informed as TheSutterDynasty and is just being tricked by 'gym gossip'.

What does that even mean?

[TheSutterDynasty]

Originally Posted by GreenTeaFrapp

Obviously your body isn't as well informed as TheSutterDynasty and is just being tricked by 'gym gossip'.

You didn't even know what periodization was big man.

[Frenzy1]

Originally Posted by SHOGUN

- Eat High Poly/Saturated Food (Animal Fats ARE GOOD FOR YOU! Yes this means bacon and fatty steaks are a green light)
- Cut Carbs (No breads or grains, complex carbs such as leafy greens are alright)
- Cut Sugar (Alright to eat fruit, but 1-2 servings is enough)
- Drink at least one gallon a day.
- Lift heavy weights at least three times a week, cardio isn't necessary to lose weight but helps.

This diet uses fats as energy instead of carbs, which has been proven to cut fat more efficiently and effectively than adding heavy carbs to your diet.

Eat this way 6 days of the week, leaving one day as your cheat day.... eat anything you want, just don't over do it. Guarantee success.

It works, although I didn't eat bacon. I've been trying different diets since last summer. I weighed 185 and tried low carb for the first time. I lost 20 lbs my first month and stayed there while drinking beers three times a week and eating wings twice a week. I was really strict though at the start, I mean dieting is just changing eating habits, why bother if I don't follow the plan.

I ate <20g carbs a day, protein shake in the morning with water, eggs and spinach/broccoli for lunch, taco/chicken salads for dinner and another protein shake before workouts. Honestly it didn't feel very hard to maintain. It gave me big headaches the first couple days but after that I felt pretty level, not as up and down as I do when eating normally.

I tried the gallon of milk a day diet in the winter to put on mass but only lasted 3 days. I had stomach cramps and a lot of phlegm buildup. It's just an easy way to get more calories in without having to eat them. I wouldn't recommend a whole gallon. I just ate more food and put on 30 pounds.

Now I'm low carbing again and I'm down 8 pounds in the last week and a half.

I'd recommend trying diets out for yourself instead of listening to some loud know it all on the internet who probably hasn't tried a diet in his life.

[MacGruber]

Guys cmon let's try and be civil. This is a thread to help people stay motivated, get out some good information and be supportive. Pissing contests are something we could do without here.

[GreenTeaFrapp]

Originally Posted by TheSutterDynasty

You didn't even know what periodization was big man.

Do you always resort to lying to try to look like an expert?

[TheSutterDynasty]

Originally Posted by GreenTeaFrapp

Do you always resort to lying to try to look like an expert?

I think what you meant to say was that you resort to lying to avoid looking like an idiot.

Oops:

Originally Posted by GreenTeaFrapp

Completely false. You get the best results by doing the same things, with the exception of incrementally increasing the weight, until you have completely exhausted your gains which can take years.

Switching your routine is what pussies do when things get hard.

Looks like you really didn't know what periodization was/is. This must be really embarrassing for you.

Originally Posted by Frenzy1

I'd recommend trying diets out for yourself instead of listening to some loud know it all on the internet who probably hasn't tried a diet in his life.

I've never been more than 8% body fat so no, I have never had to lose weight.

All of my information is from scientific textbooks, research, and professors, whereas 99.9% of the information on the internet is anecdotal evidence, such as yours. So it looks like you're the one who's the "know it all on the internet".

And like I've said a million times, when it comes to weight loss it's strictly caloric balance, it really doesn't matter what you eat. The argument is in the unhealthy aspects of the diet itself and the problems with a low carb diet.

I can say with scientific certainty that eating a low carb diet would result in my over reaching and consequently over training in weeks or less. My glycogen stores would be depleted in days.

[blankall]

Originally Posted by TheSutterDynasty

This is mind-bogglingly horrible advice.



Monounsaturated and polyunsaturated (specifically omega-3) is good for you. Monounsaturated fats decrease LDL without affecting HDL or TG. Polyunsaturated fats decrease LDL, and only decrease HDL minimally without affecting TG. Low LDL, high HDL, and low TG decrease the risk of cardiovascular disease. Also to note, you want a high ratio of omega 3 : omega 6, as it decreases inflammation in the body and therefore decreases the risk of CVD as well.

Saturated fats are never good for you. They raise LDL substantially. So no, bacon and fatty steaks are still terrible for you.

I'm not going to recommend anyone go out and eat a pound of bacon, but a lot of science lately totally disproves what you are saying.

The vast majority of cholesterol in your body is produced by the body itself. So while eating cholesterol may result in a very minor and temporary spike in cholesterol levels, it won't affect your overall levels over a period of time.

A lot of studies in the past showed there was a link between LDL consumption and heart disease, however, these studies did not take into account the affect of obesity and foods high in cholesterol are usually associated with high calorie diets. The same people who eat lots of bacon are the same people overeat on hamburgers, fries, etc.. and are generally obese.

What newer studies are showing is that eating cholesterol has zero affect on heart disease. The true culprit is obesity.

In terms of fats, the only really bad ones for you are trans fats. These occur naturally in animal fats, but only at really low levels. Your body can handle them in moderation. However, they can occur in extremely high levels in articifical fats.

So in other words, as long as you have your weight under control, you'd be better off eating a bacon cheeseburger, than a slice of bread with margerine containing trans-fats.

[TylerSVT]

Just like everything on the internet, take it with a grain of salt.

IMO, people who get their info from bodybuilding.com are people to avoid.

[TheSutterDynasty]

Originally Posted by TylerSVT

Just like everything on the internet, take it with a grain of salt.

IMO, people who get their info from bodybuilding.com are people to avoid.

Unfortunately I think that's where Blankall got his info from.

Originally Posted by blankall

I'm not going to recommend anyone go out and eat a pound of bacon, but a lot of science lately totally disproves what you are saying.

I hate to burst your bubble, but the gold standard for science is randomized controlled trials which is where "what I'm saying" is from, not t-nation articles. I'm simply reiterating what said trials conclude, not what my opinion is.

Originally Posted by blankall

The vast majority of cholesterol in your body is produced by the body itself. So while eating cholesterol may result in a very minor and temporary spike in cholesterol levels, it won't affect your overall levels over a period of time.

I've heard some incorrect things, but wow, that almost takes the cake.

Try here:

It has been known for 40 years that dietary saturated fat (SAT FAT) increases plasma cholesterol, including LDL-C and HDL-C. In humans, where LDL-C is typically > 90 mg/dl this SAT FAT effect largely reflects changes in LDL-C pool size. The original human studies suggested that LDL-C expansion during SAT FAT consumption reflected reduced LDL clearance (LDL receptor activity) in hyperlipemics and increased LDL production rates in normolipemics (LDL-C < 100 mg/dl)

I notice you're using the words "cholesterol" and "saturated fats" interchangeably. Saturated fats are not a form of cholesterol, but rather, they increase low-density lipoproteins which are.

If I were to take that last part concretely, you would be partially correct in saying that in some individuals actual cholesterol intake (ie cholesterol as in the RDA is 300 mg as in NOT saturated fats) does not affect the serum lipids. This is due to a gene mutation that is not found in many people; most people have a cholesterol-increasing effect from cholesterol intake.

Originally Posted by blankall

A lot of studies in the past showed there was a link between LDL consumption and heart disease, however, these studies did not take into account the affect of obesity and foods high in cholesterol are usually associated with high calorie diets. The same people who eat lots of bacon are the same people overeat on hamburgers, fries, etc.. and are generally obese.

What newer studies are showing is that eating cholesterol has zero affect on heart disease. The true culprit is obesity.

This is directly opposed to a hundred years of strictly controlled and accepted research. That is a new level of ignorance. In fact, that's anti-science right there.

http://www.ajcn.org/content/33/12/2559.short

When compared with a low cholesterol (98 mg/day) high polyunsaturated fat (P/S ratio 1.6) diet, the high cholesterol (1021 mg/day), high saturated fat (P/S ratio 0.4) diet increased serum cholesterol (23%) by raising the cholesterol concentration in very low- density lipoproteins (59%), low-density lipoproteins (15%), and high- density lipoproteins (30%). The low-density lipoprotein- cholesterol/high-density lipoprotein-cholesterol ratio fell significantly from 1.78 to 1.58.

Originally Posted by blankall

In terms of fats, the only really bad ones for you are trans fats. These occur naturally in animal fats, but only at really low levels. Your body can handle them in moderation. However, they can occur in extremely high levels in articifical fats.

So in other words, as long as you have your weight under control, you'd be better off eating a bacon cheeseburger, than a slice of bread with margerine containing trans-fats.

Finally something right. Trans-fats raise LDL, TG, and lower HDL. Brutal stuff. Whether a bacon cheeseburger is worse than trans fats depends on the values in each, however.

By the way, if you're going to reply to this post, for the love of god cite some scholarly research. Peer reviewed. Thanks.

[blankall]

Originally Posted by TheSutterDynasty

This is directly opposed to a hundred years of strictly controlled and accepted research. That is a new level of ignorance. In fact, that's anti-science right there.

http://www.ajcn.org/content/33/12/2559.short

Here's your problem.

Just because something is old, does not mean it was done right.

People assumed that dietary cholesterol increased blood cholesterol as the tests they used involved fat people eating burgers and fries.

When they tried to duplicate the same results with foods that are both healthy (ie low in calories) but high in cholesterol, they could not. Peolpe with diets high in eggs, nuts, and other lean sources of cholesterol simply did not suffer from heart disease. The reason being that the factor in your tests that caused heart disease was obesity.

As for your great scientific study.....IT'S OVER 30 YEARS OLD. The abstract you've linked me to also makes no mention of methods. What kind of diet did your study use? Was the high cholesterol diet burger and fries and the low cholesterol diet celery?

And before you call me out for not beign able to find studies to back up my position, maybe you should do a quick search in your own resource:

http://www.ajcn.org/content/80/4/855...8-c00382dfe4be (this study is from 2004)


Dietary cholesterol causes temporary increases in plasma cholesterol. But overall, these temporary changes are small when compared to the natural level of blood cholesterol and do not contribute to cardiovascular disease.

Ultimately the biggest risk factor for cadiovascular disease is Visceral fat. If your skinny, eat all of the eggs you want.