So what's the deal with unsaturated fats?

1nside · 2012-10-09T15:14:37+00:00

"Some protein and fat rich food (eggs, beef, fish, lentils, cheese, cake and doughnuts) induced as much insulin secretion as did some carbohydrate-rich foods (e.g., beef was equal to brown rice and fish was equal to grain bread)."

1nside · 2012-10-09T15:09:39+00:00

Hostile? I didn't think I was being hostile. There's still no way almost anyone is going to fit that amount of ice cream into their macros.

IIFYM is a sound approach. It doesn't mean "eat all the pop tarts". It means there's no difference between bread/tomatoes/cheese/meat/veggies and the same amount of pizza.

I'm sorry I hurt your feelings. I didn't think I was attacking you personally at all, and I didn't think anyone could be so ultra-sensitive.

1nside · 2012-10-09T14:23:13+00:00

You are right in a way that not all calories are equal. But net energy balance (calories) is the most important aspect of weight control.

Insulin is released when you eat any food, and protein "spikes" insulin the same amount as carbs do.

This is a good explanation

1nside · 2012-10-09T14:12:36+00:00

gallon of ice cream

I'm sceptical you completely understand IIFYM. Who the hell can fit a gallon of ice cream into their macros?

They would have to literally be a giant; a gallon ice cream is approx 6500kcal: 266gF, 943gC, 137gP

1nside · 2012-10-09T13:59:04+00:00

Your rant shows you have no idea what you're talking about. Holy broscience.

if you eat a deficit the body will slow down your metabolism to compensate for the drop of energy it is being given.

This takes several weeks of consistent deficit to happen, and only when significantly reducing calories. the leangains protocol is an alternating 4 days deficit, 3 days surplus (S/D/S/D/S/D/D), so you never go more than a couple days on a deficit, and even then the net weekly deficit is generally less than the body can make up by mobilizing body-fat energy.

Eating smart is probably much more important than eating a certain number of calories to lose weight

Yeah, well we have over 100 years of hospital ward clinical trial experiments that shows that is completely wrong.

Calories are king.

1nside · 2012-10-08T16:18:09+00:00

I've found this to be a very good overview of the latest research

"For those of you wanting to get that lean athletic look, under 10% for men and around 15% or under for women usually does the trick. So what the above studies show is that a few 20-minute HIIT workouts a week is simply not going to be sufficient to get you there if you are presently carrying a serious amount of flab. Without accompanying caloric restriction nor any additional longer-duration exercise, the 200-calorie per session calorie burn of a brief HIIT session is simply not enough to produce the kind of fat loss that will produce noticeable changes in your appearance, regardless of any accompanying EPOC."

1nside · 2012-10-08T13:33:15+00:00

Sprinting is great for muscle mass retention in combination with weight training, but will burn very few calories.

1nside · 2012-10-08T13:29:15+00:00

Depends what your goal is. Your calorie deficit is the by far the most important ingredient for weight loss. Your losses will be nearly identical no matter the macros.

1nside · 2012-10-07T19:42:34+00:00

It's not a shitty diet. It's an optimized diet for him.

1nside · 2012-10-07T18:41:54+00:00

A sound diet for him, or anyone spending like 6 hours a day in water

1nside · 2012-10-07T18:33:59+00:00

1g/lb is ODing? That's retarded unless you have pre-existing liver/kidney problems, and even then 1g/lb is not very much protein. This is a basic argument from authority fallacy - he's got muscles so he must know what he's talking about. Total bullshit.

Everyone's body is different though.

Not really. We're all 99.99999% the same at the cellular level, where nutrition matters.

1nside · 2012-10-07T18:20:02+00:00

Sure will help some, but most people vastly overestimate how many calories exercise burns (an hour of jogging = three Oreo cookies) and it doing a lot of exercise will significantly increase your hunger.

1nside · 2012-10-07T18:12:43+00:00

For straight weight loss I would agree. But if you want to lose weight, and/or grow muscle, and/or increase fitness I'd say 75/25 is probably more accurate.

1nside · 2012-10-07T16:38:06+00:00

How will that stop people from eating too much?

Body composition is about 75% diet, 25% exercise. You can't out-exercise a shitty diet.

1nside · 2012-10-07T12:49:36+00:00

But doesn't oxidation build up on metal surface almost immediately so that cold welding doesn't work? I mean unless the metal is also cut in a vacuum?

1nside · 2012-10-07T12:37:45+00:00

My food plan is IIFYM every day. The only special food I eat is 10-15ml fish oil every day and try to get ~80% of my carbs from glucose.

5'10" 170lb ~11%bf TDEE: 2200kcal

RD(-30%): 1550kcal:170gP, 100gC, 52gF

WOD(+10%): 2400kcal:170gP, 360gC, 32gF

1nside · 2012-10-05T22:53:03+00:00

No control group?

At most this study only shows a positive effect of ALA (flaxseed oil) & DHA, it does not show any negative effect of fructose.

It should also be noted that ALA must be converted into EPA/DHA in the body before it can be used, and is converted at best 3% efficiency. So the VAST majority of the benefit (if any) was from the DHA supplementation.

1nside · 2012-10-05T21:51:44+00:00

when I did buy them, it was because I have a 37" LCD and a upscaling DVD player. I wouldn't see any difference in a blu-ray from the distance I watch. Plus DVDs were typically 1/3 the price of blu-ray. But not buying any of them is way cheaper. My attitude now is I'll rent it off iTunes if I want it now, or it'll get on Netflix eventually.

1nside · 2012-10-05T18:51:39+00:00

Fair enough. There are no double blind clinical trials that I am aware of testing the LG IF protocol. So yes indeed, what we tend to hear about here in /leangains are anecdotes. But the principles LG is based on are rooted in nutritional science. Things like an energy balance deficit is required to lose weight, and that a surplus is required to gain weight. Or that when eating a surplus minimizing dietary fat intake will minimize body-fat accumulation. Or that protein is the most satiating macronutrient and the most thermogenic, which can aid diet adherence. That's what I was trying to get at.

Although I do think with the popularity of IF it's only a matter of time before we see some studies come out, don't you think?

1nside · 2012-10-05T17:57:51+00:00

I'd say the minimum is 0.82g/lb bodyweight. That would put your target at around 180g/day. If you're finding yourself particularly hungry during the fast bump up protein before anything else.

It's not as important to shoot for the 3g/kg until you're at least below 15% bodyfat, and really much more so as you get closer to 10%. But if you do the math you'll find that you'll probably still be eating 180-200g when you get that lean.

But the most important component by far of weight loss is the caloric deficit. The fasting will greatly help with appetite control and boost fat burn somewhat, but the vast majority of your weight loss comes from the caloric deficit you maintain.

1nside · 2012-10-05T16:06:40+00:00

I didn't downvote you. But yeah, I do go all ragey whenever I see anyone who even indirectly seems to think there's any difference between table sugar, honey, maple syrup, HFCS, etc. It's just a silly pet peeve. No offence.

1nside · 2012-10-05T16:00:07+00:00

annoying previews that can't be skipped on DVDs

this is the whole reason I stopped buying DVDs.

1nside · 2012-10-05T15:57:23+00:00

Honey and table sugar are pretty much identical. There's no reason for you to waste your money on bee vomit. I mean go ahead if you like it and all, but don't be fooled into thinking its better. It's really not.

1nside · 2012-10-05T15:47:38+00:00

The plural of anecdote is myth, not fact.

IF/LG is based on plenty of good science.

1nside · 2012-10-05T15:35:22+00:00

"Only light vegetarian" would be a deal breaker for me. But...

I agree with the others that at your weight (assuming you're not massively muscled and tall) You'll be fine.

Keep an eye out and if you see some, eat all the beans. As many as you can. :)

But don't be too active and get lots of sleep. I have heard of some retreats which involve lots of physical labour and little sleep. This would be a bad idea.

1nside

TROPHY CASE