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Posted on 6/22/20 at 11:53 am to Rep520
Good stuff. Thanks.
Just enjoyed my first non-fast food meal in a couple of months. Yeah yeah I know.
Just enjoyed my first non-fast food meal in a couple of months. Yeah yeah I know.
Posted on 6/22/20 at 11:54 am to Rep520
Whats a good ratio of fat to muscle gain while on a bulk and and fat to muscle loss while on a cut?
Since I started bulking ive gained 9 pounds. Based on my bf calcs 5 of those pounds are fat and the other 4 are muscle/water/whatever else. Just trying to figure out if im making good progress or need to adjust something. I havent been nearly as strict on my diet as I was when I was cutting.
Since I started bulking ive gained 9 pounds. Based on my bf calcs 5 of those pounds are fat and the other 4 are muscle/water/whatever else. Just trying to figure out if im making good progress or need to adjust something. I havent been nearly as strict on my diet as I was when I was cutting.
Posted on 6/22/20 at 11:59 am to Yeti_Chaser
This is just my personal opinion, but I think the ideal ratio varies person to person.
Adding less fat means slower progress, but less work in cutting. Adding more fat will enhance the ability to put on muscle, but require more cutting.
The issue of what's ideal...I think it comes down to what you're best at. If you have a hard time cutting, a slow, clean bulk is best, IMO. If you're naturally good at losing weight, you can be more aggressive in a bulk.
Things like age and body type factor in to how good you are at cutting.
Adding less fat means slower progress, but less work in cutting. Adding more fat will enhance the ability to put on muscle, but require more cutting.
The issue of what's ideal...I think it comes down to what you're best at. If you have a hard time cutting, a slow, clean bulk is best, IMO. If you're naturally good at losing weight, you can be more aggressive in a bulk.
Things like age and body type factor in to how good you are at cutting.
Posted on 6/22/20 at 1:18 pm to pwejr88
What is your height/weight?
Try some of these:
- Grilled Chicken, Black Beans, Pico de Gallo, over cauliflower rice (add cheese if you want)
- Steak, eggs, sweet potato
- Chicken stir fry w/ cauliflower, mushrooms, zucc, jalapenos, onions, etc
- smoothie w/ lots of spinach, scoop of protein powder, frozen banana, and peanut butter
And completely stop this:
Try some of these:
- Grilled Chicken, Black Beans, Pico de Gallo, over cauliflower rice (add cheese if you want)
- Steak, eggs, sweet potato
- Chicken stir fry w/ cauliflower, mushrooms, zucc, jalapenos, onions, etc
- smoothie w/ lots of spinach, scoop of protein powder, frozen banana, and peanut butter
And completely stop this:
quote:try some Halo Top ice cream if you need a sweet fix
mainly fast food and butt-loads of sugar late at night
This post was edited on 6/22/20 at 1:21 pm
Posted on 6/22/20 at 1:53 pm to pwejr88
You questions need to be:
How much protein do I want/need?
How many calories do I want to eat?
Take the calories from the protein you need, and fill in the rest of the calories with carbs and fat.
Calories in, calories out is king. The reason why keto works well for many people is that the fat satiates your appetite so you eat less total calories
The benefits from being in ketosis isn't a magical fat burner.
Why do you need 3,000 calories?
How much protein do I want/need?
How many calories do I want to eat?
Take the calories from the protein you need, and fill in the rest of the calories with carbs and fat.
Calories in, calories out is king. The reason why keto works well for many people is that the fat satiates your appetite so you eat less total calories
The benefits from being in ketosis isn't a magical fat burner.
Why do you need 3,000 calories?
Posted on 6/22/20 at 2:07 pm to SSpaniel
quote:
Is Keto ever NOT your answer?
Keto is NOT the way to go if you want to retain muscle. It will screw up your training big time. Supposedly, you adjust to it eventually, but it took way too damn long for me. I didn't need it to lose weight. I just wanted some of the other benefits. It wasn't worth the hassle or decrease in performance in both my running and weight training though.
Posted on 6/22/20 at 2:12 pm to LSU Patrick
quote:
Keto is NOT the way to go if you want to retain muscle. It will screw up your training big time. Supposedly, you adjust to it eventually, but it took way too damn long for me. I didn't need it to lose weight. I just wanted some of the other benefits. It wasn't worth the hassle or decrease in performance in both my running and weight training though.
Not necessarily, but keto adaption can take 90-120 days according to some experts.
Posted on 6/22/20 at 2:14 pm to LSU Patrick
quote:
Keto is NOT the way to go if you want to retain muscle. It will screw up your training big time.
That's false.
Posted on 6/22/20 at 2:16 pm to KosmoCramer
quote:
That's false.
Well, it was true for me.
Posted on 6/22/20 at 2:23 pm to LSU Patrick
quote:
Well, it was true for me.
That doesnt make it absolute like you tried to state
Posted on 6/22/20 at 2:33 pm to Mingo Was His NameO
That wasn’t my intention at all. Obviously, there are some strength and bodybuilding guys out there who are Keto, but they are few and far between. There are reasons for that. Like any diet, it might work well for some, especially if one just needs to lose weight or is prediabetic or something. However, there are many ways to lose weight and be healthier that don’t result in declines in performance or involve restricting an entire macro from ones daily diet.
This post was edited on 6/22/20 at 2:49 pm
Posted on 6/22/20 at 3:10 pm to LSU Patrick
quote:
Well, it was true for me.
How much protein were you eating in relation to body weight/height?
Posted on 6/22/20 at 3:14 pm to KosmoCramer
Between 100 and 150%, depending on the day. Protein wasn't an issue. The decreases in performance were due to the lack of carbs. I went from about 15% body fat to 12% body fat, but my HR was 10-20 beats above normal at rest and during exercise, and my 1 rep max decreased by like 30% in many of my lifts. Within 2 days of discontinuing keto, I felt a ton better and saw significant improvements in both my running and strength. I was someone who was already pretty low carb before even starting Keto.
This post was edited on 6/22/20 at 3:20 pm
Posted on 6/22/20 at 3:26 pm to Rep520
quote:
I should have added this in my first post:
A big reason I recommend cutting sugar and junk first is also that when you modify diet, it becomes your new set point, and your body adjusts.
If you make a first adjustment that is small and just cuts junk, you have room left when you plateau with that (you always do). If you make a more drastic change to begin with, you have less room to modify when the plateau hits.
Especially when you care about keeping muscle, this is the best approach, IMO.
Agree with this and to piggy back it, the best diet/plan is the one you will stick to. If you try to do it ALL at first you will probably not stick to it. Start with eliminating sugar/junk and go from there.
It worked for me years ago, started by giving up sweets for Lent, got great results, added more restrictions after that a little at a time, then it became a lifestyle!
Good luck! Check back in with us!
Posted on 6/22/20 at 3:46 pm to TigerAlum93
As someone else mentioned, get My Fitness Pal. Track every calorie you put in your body. It helps a ton.
For me it took doing that and cutting out drinking after work
For me it took doing that and cutting out drinking after work
Posted on 6/24/20 at 3:39 pm to TigerAlum93
I’ve cut sugar out as much as I can. Only drinking water, no sweets. I may get a gram or 2 occasionally by buying muscle milk drinks, but that’s really it. I work on the road, so I usually go to the grocery and grab some chicken and veggies so I can cut out some of the carbs, but haven’t cut them out completely. My job can be physically strenuous, so I’ve only been working out a couple times a week. That being said I’ve been able to see some size being added, but also maintaining my weight. I’m no scientist, but i think I’ve been able to accomplish what I’ve wanted to in relation to maintaining my weight, but turning it into good weight.
ETA: I’m no expert. Relatively new to this lifestyle, but I’ve been happy with the little bit of changes I’m seeing.
ETA: I’m no expert. Relatively new to this lifestyle, but I’ve been happy with the little bit of changes I’m seeing.
This post was edited on 6/24/20 at 3:41 pm
Posted on 6/24/20 at 3:45 pm to mylsuhat
I don't think people realize how much weight a glass or two of wine can add if you do it every night.
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