New Study Confirms That Carbs Make You Fat

[bone]

This is where I fall off, when I don't plan my meals and snacks well and have the food available.

Yep. Convenience kills.

 

[El OchoCinco]

Today was first day back on full force and I planned breakfast and lunch shakes and two bars for snacks and improvised for dinner but had an indoor soccer game so I got my runs in. Drinking like a fish and peeing like a horse so that is the first step.

Tomorrow..we will see haha.

 

[Visaria]

I don't have 'snacks'. 3 meals a day only.

 

[Frederick Foresight]

Not a definitive article but interesting:

https://www.businessinsider.com/eat...FxjY3V_J7IdxKy4f77QUOmwQ7nnEsl9F7bIvkBZ3f2C-k

No argument there. Just that I'm not convinced saturated fats should not be held to a minimum. I'm also not sure that eating copious amounts of meat daily is the best approach either, regardless of how lean it may be.

 

[Frederick Foresight]

Just to throw in my experience....

I've been on a cut for the last 3 months. Slowly reduced my caloric intake from 2500 kcals on training days to 1800 (1100 kcals on non training days, no change there). The reduction was done slowly. Lost 7.5 pounds, I believe almost all fat but a little bit might have been glycogen and water and muscle. Down to 12.4% bodyfat as measured by bodymetrix. I now sport a visible 6 pack.

Never went hungry, never had a cheat day or cheat meal (what's the point... I enjoy everything I eat otherwise I wouldn't eat it!) No willpower required, just a bit of planning.

3 meals a day, 4 workouts a week. No cardio, just heavy weights. My strength in the gym is at personal record levels..i keep track of every workout I do.

I ate a fair amount of dark chocolate and full fat Jersey milk daily (2/3 of a pint). A decent amount of sugar imo in those two. Plenty of eggs and veggies. Lots of avocado and bread (in the form of sprouted wheat).

Started a lean bulk from today.

Impressive. I think it's important not to be hungry. Four workouts a week never appealed to me because even at 3x/week I felt a bit tied to the gym, schedule-wise. But if you like it and it works, that's what counts. Are you doing a split routine?

I don't know about the intentional bulking up thing, though. I recall in the '90s that Lee Labrada referred to it as "porking up."

Doug McGuff also thinks "bulking up" is not a great idea. He's interviewed here about the topic:

https://corporatewarrior.co/podcast/dr-doug-mcguff-dont-bulk-up-161/

It's a long of a piece, about an hour or so, and the interviewer is especially annoying. But...

 

[Frederick Foresight]

two bars for snacks

For example some Paleo bars use lots of dates to add sweetness to their supposedly natural bars of nuts and coconut oil and you get a small bar with 25 grams of sugar.

 

[Frederick Foresight]

I don't have 'snacks'. 3 meals a day only.

I'm sure that works, but it's a bit too regimented for me.

 

[Frederick Foresight]

Saw this today in Google News. Couldn't resist:

https://www.menshealth.com/nutrition/a25305351/healthy-whole-grains/

 

[Visaria]

Are you doing a split routine?

Full body.

I don't know about the intentional bulking up thing, though. I recall in the '90s that Lee Labrada referred to it as "porking up."

Lean bulk not an all out eat as much as u can.

I'm sure that works, but it's a bit too regimented for me.

Really? Breakfast, lunch and dinner? Seems to be the norm for most people in Western societies. What are your non-regimented eating habits then?

 

[El OchoCinco]

Ha ha....not a Paleo bar. I actually like the KIND bars, this one is the Madagascar Vanilla Almond:

Nice little snack with not a lot of sugar.

My shake has been the following:

Unsweetened Vanilla Almond Milk
Protein Powder
Chia Seeds
Unsweetened Cocoa Powder
Peanut Butter Powder.

Fills me up and does the job for me. Hardly any sugars but good fats and fiber, vitamins/minerals and protein. If I have time later I will provide the macros.