re: Weight loss: What actual percentage is Diet/Exercise?

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You're advocating people should intake more fats than protein?

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Yes, of course. If you are cutting carbs out, you have to replace that energy source - and fat is the most efficient macro nutrient. It's what your body was designed for.

I have lost and gained weight throughout my life in various ways but it always was a combination of diet and exercise. Currently I am doing keto and it is the "easiest" diet/life style I have tried. I started Jan 7 @234 lbs. I weighed 216 Monday. I also exercise frequently and these gains have been incredible as well. I do 30-45 minutes of fasted cardio 3-4 days a week and lift weights 4 days a week. I have never felt this good. I am 43 so my energy level is usually fairly low, until I started this regimen. I eat good veggies, tasty meats and don't have near the hunger I have other diets. My goal is 200 lbs by April 1, while increasing my speed and distance on my runs.

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I still eat like shite

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You can eat like shite and still lose weight. As others have said, it's calories in vs. calories out. How you choose to achieve that is up to you. You can go low carb, you can skip meals, you can do intermittent fasting, you can eat small portions, whatever. It doesn't matter. Calories in vs. calories out.

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I've lost 40 lbs in 3 months before from a very physical job and I was eating taco bell, McDonald's,

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A Big Mac meal is 870 calories. Tacos at Taco Bell are 180 calories. Even if you order a lot of shite, you're probably not going too far over 800 calories there if you're eating a normal meal deal. Throw in 200-300 for breakfast or snacks if that's your thing, and you're still coming in at 2000 calories per day. So.. of course your physical job was aiding in weight loss. Exercise is a great too for keeping your weight down if you teeter the line of your TDEE. But if you truly overate dramatically, exercising wouldn't keep you thin no matter how well you think your body responds to it.

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It makes me wonder how someone can be 300+. I don't think I could do that if I tried.

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Me neither. That's just it. People don't reach obesity because they eat shitty foods like you and I do. They reach it because they eat 10x more of those shitty foods than we do.

your diet is what transforms your body.

I can do the exact same workout with a calorie deficit and lose fat to lean up.

I can then do the exact same workout with a calorie surplus and gain muscle mass.

exercise is the supplement to your diet.

The ratio is definitely dependent on genetics and, thus, different for each person.

For me personally, I'd say it is about 75% diet vs. 25% exercise. With that said, the range of my weight fluctuations is not very wide. I'd say I fluctuate <12 pounds no matter how extreme my diet/exercising habits.

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Not a cows milk guy

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that's good.

the cow's milk you buy in the store is homogenized, pasteurized junk. And lactose is a simple sugar (glucose + galactose), so the 5% or so lactose content of milk (not to be confused with butter or HWC) is good for a nice insulin spike.

Been in the gym the past month.

Cardio twice a week and weights four times a week.

Have maybe lost four pounds. I've been eating half way decent too so maybe I've gained a little muscle mass.

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You realize your insulin levels spike from drinking a protein shake, right? 

"But muh insulin" 

My lord. People are so brainwashed on nutrition

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Wait, now what the hell are YOU talking about? This thread is dizzying. (Probably should be moved to FDB too.)

The GI/GL of say whey protein is what? And, people eating high fat diets aren't gorging on protein.

And here is a great brainwashed explanation of your "insulin levels" concern, w cites: LINK

Excerpt coming (when back at computer).

And

LINK

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It’s true that whey is a highly insulinogenic food, which means that it triggers a large release of insulin after you eat it. In fact, whey has a much bigger impact on insulin levels than even pure glucose.

But this has little to do with changes in blood sugar levels. Rather, the amino acids in whey trigger insulin secretion directly in pancreatic beta cells. The branched-chain amino acids, leucine in particular, appear to be the most potent insulin secretagogues.

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And, again, high-fat, low-carbers limit their protein just as they do carbs intake.

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i had no problem being competitive and moving up the ranks and getting on the podium with a low carb diet.

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This has to depend on the person. I severely cut my carbs while training this winter and had serious problems with endurance during tournament play. I've added an acai berry smoothie before tennis now and that is the bulk of my carbs for the day. Might just be in my head but I'm no longer dizzy and depleted when I go into a 3rd set.

I'm interested in this thread because I've focused on both at different times in my life. 20's and 30's I had very lean muscle mass from consistent weights (low weight, high rep) and mild cardio. Late 30's into 40 I play tennis 4-5 days a week but haven't done weight training in a while instead I've focused on diet.

While I'm still thin and appear to be in good shape, I think I looked better and never worried about what I ate when I weight trained. Trying to decide which direction to take now as I am worried about restricting my diet and experiencing problems in play again.

Probably 95 percent diet 5 percent exercise if that. I will say the endurance sports can change that percentage, not a lot of people getting fatter on the Appalachian Trail.