The training diet thread
Discussion
Found that interesting especially the part about muscle loss. I've lost 20kg since January but hadn't noticed any muscle loss. I do exercise quite frequently and in this video about fasting vs calorie restriction he talks about exercise causing an increase in growth hormone and it protecting muscle mass.
I've lost weight though calorie restriction and although I haven't noticed any muscle loss I suppose it could of happened. I do know that times on the bike have fallen consistently with my weight loss. Perhaps it's happened but has been more than balanced by the weight loss?
I've lost weight though calorie restriction and although I haven't noticed any muscle loss I suppose it could of happened. I do know that times on the bike have fallen consistently with my weight loss. Perhaps it's happened but has been more than balanced by the weight loss?
bugeyewrx said:
Found that interesting especially the part about muscle loss. I've lost 20kg since January but hadn't noticed any muscle loss. I do exercise quite frequently and in this video about fasting vs calorie restriction he talks about exercise causing an increase in growth hormone and it protecting muscle mass.
I've lost weight though calorie restriction and although I haven't noticed any muscle loss I suppose it could of happened. I do know that times on the bike have fallen consistently with my weight loss. Perhaps it's happened but has been more than balanced by the weight loss?
He has some exceptionally good vids. I've been going through them.I've lost weight though calorie restriction and although I haven't noticed any muscle loss I suppose it could of happened. I do know that times on the bike have fallen consistently with my weight loss. Perhaps it's happened but has been more than balanced by the weight loss?
He does have an amendment in the comments for the above one.
So long as you are doing something which makes the body think it needs muscle, it should be offset.
Just interested to hear people's opinions on using sports nutritionists? I would say I Yo yo when it comes to exercising which tbh is mainly down to diet more then anything. I'm great at going to the gym and can always push myself but I just struggle with a diet plan.
Has anyone used a sports nutritionists in the past to give diet plans to help with muscle building and most importantly fat loss?
Has anyone used a sports nutritionists in the past to give diet plans to help with muscle building and most importantly fat loss?
richatnort said:
Just interested to hear people's opinions on using sports nutritionists? I would say I Yo yo when it comes to exercising which tbh is mainly down to diet more then anything. I'm great at going to the gym and can always push myself but I just struggle with a diet plan.
Has anyone used a sports nutritionists in the past to give diet plans to help with muscle building and most importantly fat loss?
The problem is that their knowledge will vary drastically.Has anyone used a sports nutritionists in the past to give diet plans to help with muscle building and most importantly fat loss?
Regardless, if you're struggling to understand what good and bad foods are, how to track your calories and general advice without researching yourself then any will be very helpful.
cat with a hat said:
The problem is that their knowledge will vary drastically.
Regardless, if you're struggling to understand what good and bad foods are, how to track your calories and general advice without researching yourself then any will be very helpful.
Thanks for the advice. I have tried tracking food via my fitness pal but it's the meals that I struggle with and I try and do the good foods etc but I just struggle mainly at lunch times. Regardless, if you're struggling to understand what good and bad foods are, how to track your calories and general advice without researching yourself then any will be very helpful.
Halb said:
richatnort said:
Thanks for the advice. I have tried tracking food via my fitness pal but it's the meals that I struggle with and I try and do the good foods etc but I just struggle mainly at lunch times.
What do you struggle with?richatnort said:
I guess for me its what meals I can have at lunch times and evenings to ensure i'm hitting my Macros. I tried to have a lot of chicken & veg but it just got boring and i wanted to look at alternatives but again not sure what i can eat, when and how much. I have my breakfast sorted as that's the meal i can manage well but can i have sandwiches with a yogurt, for lunch, etc
I've been having a lot of salsa with my chicken/fish and veg, it's also great with scrambled egg. Otherwise I add salt/pepper, basil olive oil or make my own sauce with greek yoghurt/skyr, mustard and lemon juice... anything to distract from the taste of more broccoli! Google low cal sauces and find the easiest tastiest and go from there.If you cook a few meals or days food in a batch it's easy to have half a dozen different types of veg each meal. If I do a bit of prep then I look forward to meals - there's nothing worse than being in a rush and having to eat a tin of tuna and broccoli on it's own.
I've been using this plan as a guideline for a few weeks and have lost a few pounds and felt strong in the gym too.
https://www.t-nation.com/diet-fat-loss/one-hundred...
richatnort said:
Halb said:
richatnort said:
Thanks for the advice. I have tried tracking food via my fitness pal but it's the meals that I struggle with and I try and do the good foods etc but I just struggle mainly at lunch times.
What do you struggle with?Although you don't have to restrict yourself to dry protein and bland vegetables regardless.
One thing I will say is don't go from one extreme (eating what the f
k you want) to a very calorie restrictive diet and strict/'clean' foods as you'll find it pointless and hard.If you're new to dieting I would suggest you eat 'maintenance' calories or a bit above for a few weeks using any half sensible foods e.g. sandwich from the shop, a yogurt , a protein shake, a packet of crisps, scrambled eggs on toast etc. And tracking it on myfitnessPal. Watch+weigh what your body does you may find you get leaner and then after a week or two decide if you need to increase or decrease the calories.
If you get hungry you could always eat a kilo of sugar free jelly
Edit: just remember that this is a lifestyle change. I don't want to scare you but this change is for life if you want to make long term progress and maintain it. There is absolutely no point burning yourself out.
Edited by cat with a hat on Friday 7th July 19:50
Carnivore Diet: Is It Healthier To Eat Only Meat and No Plants?
guy goes on allmeat diet for 30 dayshttp://ryanmunsey.com/home/carnivore-diet/
Edited by Halb on Wednesday 9th May 16:40
Leptin & Insulin Resistance Balancing Tips w/ Jason Fung, MD
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nut butter and jam
Halb said:
How to Prevent Blood Sugar and Triglyceride Spikes after Meals
https://youtu.be/AoHvkrcr6EM5mins
The Effects of Avocados and Red Wine on Meal-Induced Inflammation
https://youtu.be/dvDHX9jNw3Y5mins
NutritionFacts.org
animal protein helps spike insulin post meal, plant based dulls effect of inflammation
nut butter and jam
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