Yep that is true too much of anything isnt a good idea. I think I heard Layne say though that for most people, in regards to fiber intake its hard to od. Unless they are using like fiber supps.
Current info
Age 27
5'11''
BW 170-172 last time I checked maybe a little heavier
BF 17-20% -Many reasons. Trying to be a consistent person.
Its been a while since I had a panel blood test. Btw when you ask your physician for one, he asks HELLA questions. Mine mostly for insurance reasons and the type of labs who do tests xyz. I have to find out how bodybuilders get that done. Anyway...moving on
1347=BMR
2051=TEF
1617=TO LOSE FAT
172 PRO
68 FAT
187 CHO
Currently Natty. For how long idk. At least another year.
I dont know about carbs and protein pwo. Protein def. But carbs would significantly limit my intake of animal flesh. They fill me up too fast. And insulin spike isnt necessary. After speaking with some people. I generally am a big fan of milk pwo. Milk has casein and whey proteins with lucine, bcaas, carbs, fats, minerals, A bunch of crap. There was a study showing whole milk being the superior pwo drink in regards to protein synthesis. Makes sense to me. So milk then some time later I have my biggest meal of the day with alot of animal flesh. Does matter when but I do it for appetite purposes. Protein synthesis is elevated for like 24hours with weight training.
I tried all those diets dude. Didnt help much. Esp IF people said the energy would kick in, it never did. I didn't care for it much.
Yup glycemic loads vs glycemic index,
glycemic load is the winner.
I am not prediabetic or diabetic but it does run throughout my family. Also I am feeling ALOT of the symptoms from time to time and as far as the human body is concerned, all of the doctors I have been around recommending doing everything possible to maintain good insulin sensitivity. Runs ALOT of cellular processes. Not to mention glucose mediated insulin action on the androgen receptor.
I'm going to comment on your points as I see them, not necessarily in the order of importance lol
1) it is hard to overdo fiber without supplements but its happened. I believe I've seen the number as high as 80g so if you're less than that you should be fine.
2) your lbm is somewhat low but if your Bf % is accurate that's higher than you should be to start a good bulk so I agree you should cut first.
3) for lab work, go to privatemdlabs online, select female specific tests and get the "female hormone panel" or "hormone panel for females". It is $59.99 (you can find online coupons and save more) and has all the tests you'd want to know like testosterone, estradiol, LH, FSH, glucose, metabolic profile, along with CBC/platelets. When you go to check out MAKE SURE you choose the MALE REFERENCE RANGES so they don't give you those of a female. Pretty inexpensive and very worthwhile test if you ask me.
4) the first POSSIBLE mistake I caught is your BMR. When I plug you stats I'm I get ~1850cals as your BMR. Recheck the numbers you plugged in since even if i enter female its still ~1600 cals. A good amount more than the 1350cals you listed.
5) the wrong BMR screwed up the rest of your calculations so ASSUMING you're moderately active/work out frequently/and get around and do some physical activities I'll pick a 1.4 activity factor (you can adjust later if you don't loose weight) so:
TDEE = 1850cals x 1.4 =~2600cals/day as MAINTENANCE
6) I'll pick a medium caloric deficit for you of 15% so your new cutting energy intake should be:
2600 x .85 = ~2200cals/day. That's 600 calories per day difference from the numbers you listed!! That difference is 23% of your entire diet and will mean the difference between starvation mode later on and significant loss of lbm and strength. I'd suggest you recheck your numbers or use mine.
7) the macros you listed don't add up to the cutting calories you listed. They're much closer to my numbers. You need to work in how to figure out macros. I'm guessing you might have thought fat is 4cal/g??? Carbs and protein are 4cals/g, fat is 9cals/g, fiber is around 2-3cals/g, and alcohol is 7cals/g.
8) based on your stats I would randomly pick these macros (you can adjust either up or down slightly to suit your tastes but remember for every gram of fat you want to add or take out, that means you have to do ~2x the opposite for carbs and/or protein. If you take out 10g fat that's 90cals. To add 90cals of protein or carbs in you'd need to add ~22g of one or the other.
200g protein
75g fat
180g carbs
Total calories = ~2200cals
^^^those are my numbers and you can adjust each one somewhat up or down but keep TOTAL CALORIES THE SAME!
9) I don't mention carbs post workout for insulin spike whatsoever. I happen to agree, worrying about insulin spikes only applies if you're diabetic or pinning insulin as part of a cycle. I say to eat carbs post-workout because they're are two processes after working out which you have to worry about. Muscle protein synthesis and muscle catabolism. After an intense workout, your muscles will be broken down from training stimulus and will lean towards catabolism. Muscle protein synthesis only responds to ingested protein. Protein will create a positive net protein synthesis balance. But protein does nothing for the catabolism side of the equation, only carbs can help here. Carbs prevent catabolism since they will be used as the primary fuel source not muscle protein. And protein will not stop the catabolic process. That's why you should take both. Now if you ate recently before training there's no need to rush home to make food or chug a shake within 37.6seconds of your last set. That's silly since a meal takes 4-6hrs to fully digest and absorb. If you're training fasted or ate 3-4+hrs before training, take carbs and protein as soon as you can after training. If you ate before training, you can wait till your home to eat or even a bit longer since nutrients are still being absorbed from earlier.
Now, what happens to your muscle mass ultimately depends on the balance between these two competing processes. I***8217;ve tried to illustrate this below with three possible scenarios.
Protein synthesis > Protein breakdown = Muscle mass increases
Protein synthesis = Protein breakdown = No change in muscle mass
Protein synthesis < Protein breakdown = Muscle mass decreases
While athletes are rarely that interested in technical details and only want the practical applications, to understand everything I want to talk about I need to look at a bit more detail, specifically how protein and carbohydrates interact with the processes of protein synthesis and breakdown discussed above. And it basically works out like this:
Protein (amino acids) stimulate protein synthesis but have no impact on protein breakdown.
Insulin (secondary to carb consumption) inhibits protein breakdown with no impact on protein synthesis.
It***8217;s actually a touch more complex than this. Protein can impact on protein breakdown under certain conditions and insulin can impact directly on protein synthesis (and there happens to be a big difference in terms of what happens at rest vs. after training). But for the most part, following training, the above will hold true.
Which leads us towards an ideal of post-workout nutrition. First and foremost I should point out that if you train and don***8217;t eat anything afterwards (and this assumes you haven***8217;t eaten a few hours before), the body will actually remain in a net catabolic state. That is, protein breakdown will be greater than protein synthesis. That***8217;s bad. But only really applies if you***8217;re training first thing in the morning after a fast (how many studies are done) and haven***8217;t eaten anything.
But let***8217;s assume that you eat something following training. Should it be protein, carbs, both, or some other combination? First let***8217;s look at the single feeding studies. That is, let***8217;s say that you could only choose one or the other following training, which should you choose. The answer there is clearly protein alone which will be vastly superior to carbohydrate alone. Because while consuming carbohydrates will decrease protein breakdown, only protein will increase protein synthesis (and provide the building blocks for building new muscle).
And this is also where a rather silly idea has come from in the post-workout recommendations. Folks will often state that ***8220;You only need protein post-workout because carbs don***8217;t effect protein synthesis.***8221; This is true but ignores the impact of decreasing protein breakdown on net protein gain.
Certainly increasing protein synthesis appears to be relatively more important than decreasing protein breakdown but the simple fact is that you get the biggest overall effect if you target both at the same time. Which means a combination of protein and carbohydrates.
I should probably mention dietary fat and the simple fact is that fat intake post-workout is woefully understudied. One study found no difference in anything with a meal containing fat vs one not-containing fat (so you folks insanely obsessed with not slowing gastric emptying by consuming dietary fat can stop worrying) but beyond that there***8217;s little research. One study did find that full fat milk promoted protein synthesis better than skim milk following training but nobody is sure why. It wasn***8217;t because more calories were consumed because the researchers also tested enough skim milk to match the calories of the whole milk; whole milk was still superior.
In any case, that***8217;s the overall conclusion that I draw from looking at the body of literature: while protein alone is superior to carbohydrates alone, the combination of the two will have the greatest impact on promoting muscle growth (as well as having other beneficial effects on muscle glycogen, etc).
Muscle Growth and Post-Workout Nutrition | BodyRecomposition - The Home of Lyle McDonald
10) milk is a great post-workout choice, I happen to not like the taste of plain milk so I do chocolate flavored whey with either milk or water, some granola, and sometimes a banana.
11) you tried those diets but they didn't help? Maybe IF wouldn't but how could keto not help with lethargy and sleepiness etc if you're taking in less than 25-50g of carbs a day?? You can have those carbs in one meal and no carbs for the rest of the day or split it up into small carb portions so how we're you getting diabetic like effects, especially if you're not diabetic?? Or do you mean it didn't help you lose weight?? If you mean the lose weight part, maybe its bc your numbers are off (pointed that out above) for TDEE and BMR. If the diabetic effects part, you must have not done keto as prescribed since our carb intake is at complete minimal levels and you're using ketones for fuel not glucose!
Hope that helps you bro
