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Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: PuttaDaForkDown v3.0
Definitely. I'm going to have a little fun tomorrow for Father's Day, planning to go to Tin Roof for a beer or two, but I am making that a conscious choice and will accommodate the extra intake by skipping my carbs for a meal or two.

I'm trying to eliminate mindless eating. Every time I out food in my mouth it should be a conscious choice. I'm learning to stop eating a meal when I'm satisfied, at 80% full. Doesn't matter if I clean my plate or eat 3 bites - if I'm full I'm full and there's no reason to keep eating. If I'm not hungry, don't fricking eat. It doesn't matter that it's mealtime. I'm not trying to put on mass so I don't need to eat.

This is how I want to maintain weight once I'm at my goal, so this is a great start. It all seems like common sense but coming from where I have.. I have "fat brain" and i am trying to retrain it. Bad habits, poor relationship.

We're actually in a great strength phase at the gym so my programming fits in well with my diet right now, too. Lots of heavy work and more short, intense metcons instead of long grinders.
This post was edited on 6/15 at 7:03 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: PuttaDaForkDown v3.0
Wanted to bump this

For those that want a system that maximizes performance with aesthetic goals, the RP app is pretty good. Kind of limited on the food database but still damn good overall and very very good AI. I think it is better than Avatar from an AI standpoint and much better for lifters.


For what I am doing, currently weighing 200.2 as of this morning.

I am doing Ryan Fischer's HiiBB program, working through the workouts. My neighbor has been working out with me the last few months and he needed a little change of pace and really to ramp up the intra workout conditioning. Essentially the workouts are

Heavy lifting-3-5 reps on a big lift Combined with some form of intense conditioning the. A 3 min rest for a few rounds.

Then after a 5 min rest some form of a bodybuilding circuit for a bunch of volume but intensity is to the max and is usually combined with some form of intense conditioning.

Been posting the workouts in the CrossFit thread as it is similar enough.


For diet I have been fasting until around 530-6. I find this best for me during a lower calorie phase.

Meal 1- 530- usually about 8oz of Laura's 96% lean ground beef, drained and rinsed combined with the Trinity cooked down and mixed in. I usually eat this with a veggie skewer. Easy to bulk cook all this for the week. Usually shoot for these macros-

50g pro/10-12g Carbs/8-10g F


Intraworkout-2 scoops of mag 10 from biotest. I make my own from true nutrition and use the biotest flavor system. Add a scoop of peptopro when I am feeling really sore. Usually shoot for

20g P/11g C/0g F

Post workout around 915- 8oz chicken breast and 350g white rice. I cook the chicken sous vide ahead of time and just split and grill quickly right before I eat to finish it. Again easy to bulk cook this. I use a lot of cilantro and lime or other Mexican seasonings. Sometime add a little pico to the rice. Shoot for these macros on this meal.

80g pro/100g carb/11g fat


10-1020pm - 6 oz filet, 100g avocado and a veggie skewer. I cook the filet right then, leave the pan hating and filet sitting while I shower after eating the first post workout meal. Cook the steak quickly, eat and get to bed.

Macros- 40g pro/ 20-25g carbs/ 30g fat


Overall macros are around

1800 cals/ 185-190g protein /140-150g carbs/ 45-50g fat

Overall I just try and get close to those numbers, usually trying to get within 10% of each macro, if I do, I feel compliant. I could easily move the last meal to 2pm or move the meals around so long as the rice stays where it needs to.

Sometime if having a sweet tooth I will drop the mag 10, eat a bunch of strawberries (great for macros) with a little Splenda and just have Pepto pro protein intra-workout.


Overall I am trying to keep this simple. I have a new job where I have to wake at 530 so no walking really in the morning. So I make sure I walk once in the plant to my office and again back to the gate in the afternoon. This gives me 40 min or so of dedicated walking. Also trying to keep my over step count up.

I am taking hvol as a preworkout. It is a non stimulant pump product. I have been using night train by lgi on nights I feel I will have trouble going to sleep.

I did use an ECA stack for 2 weeks until I got used to fasting this long again. Now it's easy.

Anyways wanted others to see what I was doing and how it's pretty simple if you keep it simple.
This post was edited on 6/25 at 12:03 pm


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: PuttaDaForkDown v3.0
nice


I'm still maintaining. Actually my weight has come down some, im sitting around 256 pounds, only 1 pound up from where my goal was. I continue to get comments that I'm still losing weight, and even though I started taking creatine my weight has not gone up at all. So I figure I must still be in a small deficit.. or getting some good recomp going.

Anyway, I'm planning to start tracking again here soon to make sure I know what my maintenance is before going through another fat loss cycle. July 26 I will start on fat loss again, taking a diet break after every 4 weeks (so every 5th week) and going for a total of 12 weeks in a deficit, should be a total of 15 weeks. I will have a vacation right in the middle of there and that actually happens to line up where my vacation will be during a maintenance week.


lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: PuttaDaForkDown v3.0
How are you going to determine macros?


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: PuttaDaForkDown v3.0
I'm considering using Avatar again to take some of that work away from me. Last round I determined my own and adjusted on my own.


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Lazy But Talented
New Orleans Saints Fan
Dallas
Member since Aug 2011
11812 posts

re: PuttaDaForkDown v3.0
what is RP app? what do i search for in the app store?


lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: PuttaDaForkDown v3.0
RP diet app. rp=renaissance periodization


Mingo Was His NameO
LSU Fan
DFW/NELA
Member since Mar 2016
11916 posts
 Online 

re: PuttaDaForkDown v3.0
quote:

RP diet app. rp=renaissance periodization


I set this up like you reccomended just to see what it was about. It's quite different than my normal diet. I only eat 2 meals, lunch and dinner usually around 8, and eat pretty low carb and mostly meat based. Obviously pretty different than what RP gave me as far as macro break down.


777, what are your thoughts on this? Is it worth me doing the RP diet or should I just really buckle down on my typical way of eating?


lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: PuttaDaForkDown v3.0
I am a huge believer in rp, it's proven, it works and it will give you the best performance while doing that.

I can promise with 100% certainty that if you stick to RP and follow it very closely, you will meet all of your goals.

The only other diet I feel that strongly about is the leangains method, but LG doesn't have an app that tells you what to eat with each check in.

I honestly feel RP is the best and most scientific diet on the market and has the best AI on there app.

Now the food database sucks on the app and the app is not nearly as smooth as Avatar or MyFitnessPal. But it's like having an RP diet coach for cheap.


Lazy But Talented
New Orleans Saints Fan
Dallas
Member since Aug 2011
11812 posts

re: PuttaDaForkDown v3.0
RP has a minimum requirement of 4 meals?


lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: PuttaDaForkDown v3.0
Yes, have to understand they are about maximizing all benefits to the diet, both performance and fatloss, so they do not recommend IF


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Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: PuttaDaForkDown v3.0
Yes.

Like 777 pointed out, RP is all about optimizing your diet for A) Athletic performance and B) maximizing fat loss while retaining muscle.

Thus, it's not for everyone. It can be difficult to adhere to with a busy schedule, it requires a LOT of meal prep to be successful, and while the base macros are great, when you start dropping to fat loss you will be very hungry and it gets tough. It can be an intense dieting experience.

Personally I tried it and while it's crazy how well it works, I didn't enjoy the experience very much. I liked the gym performance but I had trouble adhering to meal times because I work in sales now, so my schedule is hectic. I also prefer 3 larger meals a day over 4-5 smaller meals.


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: PuttaDaForkDown v3.0
Recent blood work came back.

On keto my cholesterol was shitty
Total: 296
HDL: 48.5
LDL: 220
Triglycerides: 134
Cholesterol/HDL Ratio: 6.1
LDL/HDL Ratio: 4.5


Today, back on a high protein, high fiber diet:
Total: 164
Triglycerides: 148
LDL: 97
HDL: 37
Chol/HDL Ratio: 4.43
LDL/HDL Ratio: 2.62



Much, much better. I know cholesterol is a complicated topic but given my family history of heart disease I'm going to stick with what my doctor tells me to do. She was talking statins if my numbers didn't come down and I'm only 30, no way I want to be taking that shite. I'm not an idiot, I will follow the protocol. Besides, doc didn't say avoid all fats.. just try to get less than 20g of saturated fat in per day. Easy enough, just means most of my fats have to come in from avocado oil, olive oil, nut butters. And I am still following the RP line of thought - 10% fat by volume or less is acceptable in protein sources. 90/10 ground beef, beef sirloin, beef tenderloin, boneless/skinless chicken breast and thighs, etc
This post was edited on 6/27 at 10:33 am


Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
5097 posts

re: PuttaDaForkDown v3.0
Your hdl/trig ratio went to shite. Well, it wasn't great to begin with, but, without knowing small pattern b ldl was we have to take the likelihoods. When your hdl/trig ratio is 2 and under, your ldl particle size is likely to be of the larger, pattern a. Greater than 2, you particle size is likely to be smaller, pattern b...which is associated with a greater risk of heart disease.

Your HDL went down, and trigs went up - and that's a good thing?....

You went from a ratio of 2.76 on keto to 4 on the other diet. The fact she is talking statins without asking for a clearer, ldl particle size test, or looking into the hdl and trig change, means it is time to find a new doctor.

Its your body though - do whatever the hell you want.


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: PuttaDaForkDown v3.0
As you like to point out - it's all just a snapshot in time. More tests could show different triglyceride levels.

Frankly, I'm out of my league here when we start getting into the details of cholesterol and I will listen to the medical advice of my doctor. It's really not something I want to frick with. My dad had a stroke at 38, heart attack at 40, triple bypass at 41, another major heart attack at 42. Granted he was a smoker, ate like shit, never exercised, was under a lot of work stress.. but still. His dad had a triple bypass at 55. Point being - I don't know enough about cholesterol to make the call and I trust that a medical professional will have my best interest at heart.


I like This article from Dr. Nadolsky though.


lsu777
LSU Fan
westlake
Member since Jan 2004
12225 posts

re: PuttaDaForkDown v3.0
What is your resting blood sugar normally?


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: PuttaDaForkDown v3.0
Between 90 and 100.

ETA

Got a follow-up message from my doc.. she advised eating more healthy fats to increase HDL. Fish, nuts, avocado (which make me sick... Have to do avocado oil). Reduce carbs.
This post was edited on 6/27 at 1:22 pm


Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
5097 posts

re: PuttaDaForkDown v3.0
That cholesterol article didn’t really dive into anything new. Only bringing up the high LDL numbers and if one should be worried about it. He causally mentions the trig/HDL ratio (without really detailing it). Basically what I’m saying is nothing substantial was given. And it won’t, as the research isn’t there yet. Drawing conclusions is a good way to start a hypothesis, and get another study up and running - which Dave, and myself, would love to see.

Avocado oil is the way to go (along with butter). They smoke point is higher than most oils, and helps against oxidation. Since you’re already banging around Dave’s site, you already know how to increase your HDL. The doc is right to raise your hdl; get it above 50 and trigs to under 100. Beef is also a healthy option...!

Bye bye craft beers. Take up wine, as moderate intake can slightly increase hdl. Also, I hear dropping coffee can lower trigs (I’m trying this out soon).
This post was edited on 6/27 at 1:39 pm


Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
37158 posts

re: PuttaDaForkDown v3.0
I actually don't know anything about that website..I follow Dr. Nadolsky on Instagram and he posted about it a while back on his story.

Dr. Nadolsky isn't going to be bringing anything revolutionary to the table, he is not a researcher but a clinical doctor that specializes in obesity.

quote:

Bye bye craft beers. Take up wine, as moderate intake can slightly increase hdl. Also, I hear dropping coffee can lower trigs (I’m trying this out soon).


Meh. My drinking is at an all-time low now anyway. 1-2 drinks a week. Doubt that's affecting much.
This post was edited on 6/27 at 1:42 pm


Junky
Louisiana Tech Fan
Louisiana
Member since Oct 2005
5097 posts

re: PuttaDaForkDown v3.0
It’s a great website with the protocol mentioned earlier.


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