cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jul 4, 2013 6:55:10 GMT -6
For any/all those debating loss of LBM/CICO/whatever, have ya'll ever heard of Lyle Macdonald's Protein Sparing Modified Fast? Its basically eating 1.2g protein per pound of LBM and keeping all other macros as low as possible. Its a pure protein cutting diet that spares muscle.
This is what a day would look like for me: 148g protein 20g carbs 20g fat 873 calories
No cheat meals, but full diet breaks every 11-12 days. Plenty of bodybuilders swear by it.
Personally, I would never put myself through that considering I lose 2-3 pounds a week eating 1500-1900 calories a day, but it is what it is. Different strokes, different folks, etc, etc. Everybody's body is different.
ETA: I would like to rename this diet the "DrJLowcarb Hate Everybody and Everything and be Miserable Every Day for the Rest of Forever" diet.
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Post by clueless on Jul 4, 2013 6:57:12 GMT -6
Weigh in today 147.0 This sleeping late is pretty cool.
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jul 4, 2013 6:58:31 GMT -6
Cheryl, what are you doing different?! The weight is melting off! Congrats.
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Post by clueless on Jul 4, 2013 6:59:23 GMT -6
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Post by clueless on Jul 4, 2013 7:10:37 GMT -6
Cheryl, what are you doing different?! The weight is melting off! Congrats. I am adding flax meal and Monounsaturated fats. I added flax before but stopped, when I added it back I was losing within 2 days. It is also a time of month thing. I have been tracking and it takes 13 to 15 days after the start of TOM for me to start losing. (But this month I didn't start losing till I added back the flax.) Then I can lose till PMS sets in again. Of course this WOE has been healing my body for months and months, so I am hopeful every month that my TOM won't set me back as bad. Plus, when things aren't working I just post a question about it to Darin and he does his Voodoo. Oh yeah, wanted to add that I am resting more too.
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chrispy
City
Posts: 440
Joined: May 2013
Stats: 268/235/ ?
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Post by chrispy on Jul 4, 2013 7:21:02 GMT -6
For any/all those debating loss of LBM/CICO/whatever, have ya'll ever heard of Lyle Macdonald's Protein Sparing Modified Fast? Its basically eating 1.2g protein per pound of LBM and keeping all other macros as low as possible. Its a pure protein cutting diet that spares muscle. This is what a day would look like for me: 148g protein 20g carbs 20g fat 873 calories No cheat meals, but full diet breaks every 11-12 days. Plenty of bodybuilders swear by it. Personally, I would never put myself through that considering I lose 2-3 pounds a week eating 1500-1900 calories a day, but it is what it is. Different strokes, different folks, etc, etc. Everybody's body is different. ETA: I would like to rename this diet the "DrJLowcarb Hate Everybody and Everything and be Miserable Every Day for the Rest of Forever" diet.
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chrispy
City
Posts: 440
Joined: May 2013
Stats: 268/235/ ?
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Post by chrispy on Jul 4, 2013 7:22:31 GMT -6
Weigh in today 147.0 This sleeping late is pretty cool. Yeah Cheryl!
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Deleted
Posts: 0
Joined: January 1970
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Post by Deleted on Jul 4, 2013 7:37:54 GMT -6
How did it get to be July already?! I've been off NK for the last week, but I'm doing intermittent fasting and keeping calories below 1500. I have a small budget for groceries, and wouldn't have much to eat if I tried to stay super low carb right now. I'll get back on the NK wagon once I can afford it. Luckily I don't seem to be insulin resistant, as I learned previously from testing my blood glucose. I try to keep carbs under 100 g, and get them from foods like vegetables, rice, and legumes. The only negative effect I've felt is increased joint pain, but that could also be due to sitting for hours at a time during the work day. The client I'm working for asked me to come back next week, so hopefully the assignment will last for awhile longer. cg037 - I did Lyle McDonald's PSMF plan a few years ago. It was kind of miserable and I regained the weight I lost, but that's because I went back to eating whatever I wanted.
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Post by incogneeto on Jul 4, 2013 7:52:18 GMT -6
For any/all those debating loss of LBM/CICO/whatever, have ya'll ever heard of Lyle Macdonald's Protein Sparing Modified Fast? Its basically eating 1.2g protein per pound of LBM and keeping all other macros as low as possible. Its a pure protein cutting diet that spares muscle. This is what a day would look like for me: 148g protein 20g carbs 20g fat 873 calories No cheat meals, but full diet breaks every 11-12 days. Plenty of bodybuilders swear by it. Personally, I would never put myself through that considering I lose 2-3 pounds a week eating 1500-1900 calories a day, but it is what it is. Different strokes, different folks, etc, etc. Everybody's body is different. ETA: I would like to rename this diet the "DrJLowcarb Hate Everybody and Everything and be Miserable Every Day for the Rest of Forever" diet. cg, when I was in high school, a few of us guys on the wresting team concidered ourselves bodybuilders and we did some really crazy stuff like what McDonald is toting. We were buff, AND sick most of our last 2 years of high school. I think that stuff really screws up alot of kids. I still see myself as that buff kid, just in an old fat guys body. LOL That is how I got so fat. I don't see me as fat in the mirror and let all that fat accumulate and stay over the years.
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Post by clueless on Jul 4, 2013 8:11:50 GMT -6
How did it get to be July already?! I've been off NK for the last week, but I'm doing intermittent fasting and keeping calories below 1500. I have a small budget for groceries, and wouldn't have much to eat if I tried to stay super low carb right now. I'll get back on the NK wagon once I can afford it. Luckily I don't seem to be insulin resistant, as I learned previously from testing my blood glucose. I try to keep carbs under 100 g, and get them from foods like vegetables, rice, and legumes. The only negative effect I've felt is increased joint pain, but that could also be due to sitting for hours at a time during the work day. The client I'm working for asked me to come back next week, so hopefully the assignment will last for awhile longer. cg037 - I did Lyle McDonald's PSMF plan a few years ago. It was kind of miserable and I regained the weight I lost, but that's because I went back to eating whatever I wanted. :hugs:Glad your job is lasting. You said you really liked this client didn't you? My daughter has stuck to Lower carb, trys to stay under 100g a day. She doesn't weigh but wow I can tell she is still losing. I posted about her losing a few months or so ago. She has dropped from about an 18 to a 12/14. Doesn't even seem like she really tries. She eats fruit and occasionally some bread. Of course she is young and has never really dieted. She was always against any restrictive diets. I guess because she saw me diet for years and years. When I did the Jillian Michaels diet both my kids swore off diets for their life. They said it turned their sweet, easy going mom into a demon from hell. LOL
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Post by reddarin on Jul 4, 2013 8:27:45 GMT -6
ETA: I would like to rename this diet the "DrJLowcarb Hate Everybody and Everything and be Miserable Every Day for the Rest of Forever" diet. lol /bonk
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Post by reddarin on Jul 4, 2013 8:30:32 GMT -6
HAPPY 4th of JULY to you all! Hope all is well and you have a wonderful holiday! 1 pound down this morning and feelin' good...... Love and Hugs! Hooray chrispy!!!
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Post by reddarin on Jul 4, 2013 9:18:52 GMT -6
This is the post I was responding to. I was just supplying some info for the readers on what a low calorie diet is and that LBM is lost only under those conditions. I wasn't saying a very low calorie (less than BMR) was healthy or recommended. I was just trying to show that If you are eating enough protein, there is no fear of eating as low as BMR and losing muscle. The topic wasn't starvation mode, the topic was loss of LBM. I guess I wasn't clear. You are the one that jumped to the topic of very low calorie and starvation mode. I most assuredly would not recommend anyone go on a diet with 700 calories. Again sorry, I hit obviously a sore spot. I see. I was quoting the posts I was responding to and you were responding to a different post? "You are the one that jumped to the topic of very low calorie" lol No! What?? What is eating just enough calories as protein to maintain LBM if it isn't very, very low calorie??? I quoted you, remember? You said that studies showed that until you got to 7 to 10% BF with adequate protein you wouldn't lose muscle mass. " and starvation mode" Uh. No. Here is where you brought it up out of the blue: ...and I started debunking that snarky article about the clinical definition. Then you posted another link to another article that was the same thing but a lot less smarmy in the way it presented its 'hey there is a clinical definition for the term starvation mode' content. And I quoted from the article where Lyle McDonald agreed with me that eating just enough calories as protein to maintain LBM wasn't a good idea. And I quoted Dr. Phinney saying that very low calorie ketogenic diets should only be done with clinical supervision. At all times the emphasis was on dispelling the myth that there is no floor on calories or that a person shouldn't worry about the bottom end of calorie consumption. It is super easy to throw out what is essentially a bumper sticker for popular dogma that the lower the calories the better. It takes a lot of effort to explain why that is not true. Particularly if you want to communicate the issue well enough to help people think past the mainstream beliefs on calories and highlight the real risk to LBM with a low calorie approach. You keep saying it must be a sore spot for me. I don't get it. You make a statement. I disagree with your position and present my position on the matter. That doesn't make it a sore spot for me. That makes me willing to take the time to elaborate on a couple of very important issues. Perhaps you feel insulted? I try hard not to be insulting or condescending to non-trolls so I apologize if I slighted you or insulted you in any way.
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Post by reddarin on Jul 4, 2013 9:48:37 GMT -6
Love ya Cheryl, you are so sincere. If you remember, when I started this NK forum I couldn't lose a lb. I had to raise my calories from 1200 up to 1500-1600 to see a loss. I went from 240 to today's 226.8 in about 3 months or so. Not fast but steady. Good post Darin.. That is really awesome progress Linda! It averages to about a pound a week
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Post by reddarin on Jul 4, 2013 9:52:55 GMT -6
Weigh in today 147.0 This sleeping late is pretty cool. Wow!!! Hooray Cheryl!!!
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nksl55
Village
Posts: 19
Joined: May 2013
Location: USA
Stats: 215/193/193
Plan: NK
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Post by nksl55 on Jul 4, 2013 11:02:48 GMT -6
How are the "guns" Red? Do you measure your upper arm diameter to track your bicep hypertrophy?
-- Phillip
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Post by reddarin on Jul 4, 2013 12:04:35 GMT -6
How are the "guns" Red? Do you measure your upper arm diameter to track your bicep hypertrophy? -- Phillip Hiya Phillip! Long time no post Gah!!! I did not! I did take photos before I started doing anything so I have before pics. And I've been taking progress pics. I tell you what though, I think I will measure now. I just started doing the Monster Sets that Mike Change described. How do you measure your arms? I can see the difference in my arms, forearms too, and my chest is vastly improved.
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cpresson
City
Posts: 131
Joined: May 2013
Plan: LC
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Post by cpresson on Jul 4, 2013 12:58:40 GMT -6
133.8 this morning. And it's still too early. Getting ready to head south to ATL for the biggest race in the U.S. Wow! An early weigh-in *and* a big whoosh! Hooray!!! Are you participating Chapel? I did participate It was a fun time; 100% chance of rain, but it didn't actually rain while I was on the course. I didn't PR, but ran more than half of it and had a blast...
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Deleted
Posts: 0
Joined: January 1970
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Post by Deleted on Jul 4, 2013 15:03:16 GMT -6
:hugs:Glad your job is lasting. You said you really liked this client didn't you? My daughter has stuck to Lower carb, trys to stay under 100g a day. She doesn't weigh but wow I can tell she is still losing. I posted about her losing a few months or so ago. She has dropped from about an 18 to a 12/14. Doesn't even seem like she really tries. She eats fruit and occasionally some bread. Of course she is young and has never really dieted. She was always against any restrictive diets. I guess because she saw me diet for years and years. When I did the Jillian Michaels diet both my kids swore off diets for their life. They said it turned their sweet, easy going mom into a demon from hell. LOL Thanks! Yes, I'm happy with the assignment, plus it's a short drive from home. I considered trying to do budget low carb, but when I did that last month I was only eating an average of 1000 calories per day. I just could not face that again. :-SYour sister is doing great! I lost 40 lbs on my first go round with low carb 10 years ago, eating 50-60 g per day. I made the mistake of going back to eating high carb junk and gained all the weight back 3 years later. This time around I started out in a tight size 16 and would love to get down to single digit sizes, but I'd be happy to end up in a size 10.
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Post by clueless on Jul 4, 2013 15:28:50 GMT -6
Man size 10 is great for hitting yard sales. Any time I have been size 10 I find awesome clothes. Even on the clearance racks I can find good deals on size 10. I was once is a size 8 about 20 yrs ago. I wonder if smaller sizes are easy to find. I found a bunch of size 6 petites last week but didn't buy them. I have never been a 6 and didn't know for sure I would be able to use them. But I did rack up on 8s and most of them fit. I also found a bunch of yoga workout tanks. Man, I had never worn those, they are nice to do yoga in, my other shirts were falling off.
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Deleted
Posts: 0
Joined: January 1970
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Post by Deleted on Jul 4, 2013 15:30:42 GMT -6
On the subject of calories, I think it just makes sense to start at the higher end of the range and move downward if one stops losing. If someone starts out at a large calorie deficit, they aren't leaving much room (if any) to cut back later if they hit a plateau.
My personal experience has shown that I can maintain at 1600-1700 calories, but only lose if I eat less than 1400 per day. I've gone as low as 1000 calories per day, but only for a week or so. I do lose more when I restrict calories, but the difference between me and people like DrJ is that I don't recommend it as a solution for everyone.
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jul 4, 2013 15:54:44 GMT -6
On the subject of calories, I think it just makes sense to start at the higher end of the range and move downward if one stops losing. If someone starts out at a large calorie deficit, they aren't leaving much room (if any) to cut back later if they hit a plateau. Preach! I never understood why people advocated 1200 calories because thats what works for THEM, so EVERYONE ELSE must eat at 1200 calories a day as well. No, shut up. Let everyone else start at the higher end of calories consumed (say, 1800 for me) and see how they do after a week or two on that. If they're not losing, try 1700 for a couple weeks. Work your way down, people. Ugh, LCF nazis, I'm talking to you!
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Post by clueless on Jul 4, 2013 17:01:56 GMT -6
Log for today Calories 1522
fat: 111.83g
protein: 84.08g carbs: 41.61g Breakfast: Almonds Lunch: cabbage and broth/2 oz ribs Dinner: ribs, cucumber, jello and whipped cream
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Post by clueless on Jul 4, 2013 17:18:01 GMT -6
I used the cooking method for ribs and the rub recipe that Darin posted the other day. OGM They were delicious. Thanks Red!! best ribs I ever had and the only ones I ever cooked that were actually good.
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Post by reddarin on Jul 4, 2013 17:22:43 GMT -6
I used the cooking method for ribs and the rub recipe that Darin posted the other day. OGM They were delicious. Thanks Red!! best ribs I ever had and the only ones I ever cooked that were actually good. nkevolution.freeforums.net/post/2993/thread
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Post by reddarin on Jul 4, 2013 17:36:16 GMT -6
I did participate It was a fun time; 100% chance of rain, but it didn't actually rain while I was on the course. I didn't PR, but ran more than half of it and had a blast... Awesome! What is PR?
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Deleted
Posts: 0
Joined: January 1970
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Post by Deleted on Jul 4, 2013 17:55:35 GMT -6
So I've learned that I can tolerate small portions of beans without gastric distress, as long as I avoid wheat and sugar. That means I can add beans to chili or taco filling when I'm eating moderate carb. That makes me happy, because beans were one of the few carb-y foods I missed. Something else I observed recently is that i felt sick to my stomach after eating tacos made with corn tortillas fried in vegetable oil. I know it wasn't the fat, because I've eaten high fat meals with no problem, and it likely wasn't the tortillas because I've eaten those before. I'm thinking it had to be the canola oil, or an effect from cooking with it at high heat. This wasn't a high carb meal either - the tortillas were 12 g total and I used a meat filling with cheese and no beans. I thought it was interesting that adding canola oil to my meal made me feel ill, and I always feel great after consuming animal fats.
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Post by reddarin on Jul 4, 2013 18:08:52 GMT -6
Numbers and log for today.
Calories: 2,636
Fat: 194 Pro: 209 Car: 14
65/33/2
Breakfast: Coffee, CO, HWC. Lunch: T-bone, jalapeno, tomato. Dinner: Ribeye. Snack: Bacon.
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jul 4, 2013 18:34:51 GMT -6
I did participate It was a fun time; 100% chance of rain, but it didn't actually rain while I was on the course. I didn't PR, but ran more than half of it and had a blast... Awesome! What is PR? Darrin, it stands for "personal record".. if someone PRs a 10k, they've run it faster than ever before.
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cg037
City
Posts: 252
Joined: May 2013
Stats: 140/136/120
Plan: NK
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Post by cg037 on Jul 4, 2013 18:38:55 GMT -6
So I've learned that I can tolerate small portions of beans without gastric distress, as long as I avoid wheat and sugar. That means I can add beans to chili or taco filling when I'm eating moderate carb. That makes me happy, because beans were one of the few carb-y foods I missed. Something else I observed recently is that i felt sick to my stomach after eating tacos made with corn tortillas fried in vegetable oil. I know it wasn't the fat, because I've eaten high fat meals with no problem, and it likely wasn't the tortillas because I've eaten those before. I'm thinking it had to be the canola oil, or an effect from cooking with it at high heat. This wasn't a high carb meal either - the tortillas were 12 g total and I used a meat filling with cheese and no beans. I thought it was interesting that adding canola oil to my meal made me feel ill, and I always feel great after consuming animal fats. I've read some terrifying stuff about canola (rapeseed) oil. Don't have the sources/websites at hand, but this is the thread that turned me on to it: www.marksdailyapple.com/forum/thread740.html
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