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Originally posted by animal56 Whatever happened to the 4 food groups? Low-fat? Milk does a body good? |
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Originally posted by animal56 Whatever happened to the 4 food groups? |
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Originally posted by Rob_NC No that you mention this, has anyone seen the latest USDA Food Pyramid? This thing advocates eating 11 servings of grains, breads and pastas per day. No wonder Americans are fat. |
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Originally posted by EarWax I remember Ronald Reagan and his buddies were trying to make ketchup a veggie for the kids lunchroom. |
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Americans are fat not because of food like bread and pasta, but junk food like McDonald's and such. It's a bit naive to think that there is one ideal diet plan out there because there isn't; different diets exist for different situations. Athletes, bodybuilders, babies, pubescent teens, people trying to lose weight: they all have different dietary requirements, and therefore it's impossible to say that one diet is suitable for all. Food being 'good' or 'bad' for you is a very subjective kind of explanation and is not in the least accuarte when it comes to designing a diet - it all depends on what your situation is, and what you want your diet to help you achieve. This is why red meats are recommended to people bulking up, but are advised against to people trying to lose weight. |
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Originally posted by Mudge I disagree! If you eat 500 calories of nothing but starch, then either you burn the energy (not likely) or its going to turn to fat. As for eating McDonalds then sure, that'll make you fat too, carbs from the bread + vegetable oil galore in the frys along with meager amounts of protein. |
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Originally posted by Mudge Yes, JUNK FOOD aka SUGAR COATED CARBS. Almost everything we eat is carb heavy because in 1950 thats what they thought was healthy, it was believed eating fat made you fat, and that there was little need for protein. If I starve myself and am willing to lose what small amounts of muscle I do have, sure I could eat pop tarts and lose weight. |
" smilie!
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Originally posted by Mudge Almost everything we eat is carb heavy because in 1950 thats what they thought was healthy, it was believed eating fat made you fat, and that there was little need for protein. |
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> Anyway enough rambling, who has implemented what techniques to successfully > reach BF%'s below 7-8% (besides Ed, although any comments are appreciated) It's just not that difficult: create a caloric deficit by eating less moving more or a combination of the two, repeat until ripped, dead or clinically insane. When I hit 7% last year (or was it the year before?), that's all I did: set up a basic hypocaloric diet (mod carb, not keto FWIW and I don't know the percentages becaus I don't give a shit: I got enough protein, got my EFA's and the rest of the calories came from wherever they came from), moderate amounts of cardio, lifting, refed every so often, stuck to the goddamn plan for once in my frickin' life and kept at it for long enough for it to work. I was already clinically insane so that wasn't an issue. Seriously, the dynamics of losing fat (i.e. what is physiologically required for fat loss to occur) don't magically change once you break some abstract bodyfat percentage. Your body will be fighting you harder, true, but you still have to create a caloric deficit and maintain it for long enough for your body to mobilize and burn off stored fatty acids. The same schema (eat less, exercise, repeat) that got you to 10% will get you below 10%. It just sucks more as your body fights you harder. Beyond that, get sufficient protein, get sufficient EFA's, refeed every so often depending on bodyfat percentage (once you're sub 10%, your average male is probably looking at a refeed day once every 4-5 days or so), be consistent and be patient (and, to quote someone from another forum: don't be a spaz and do stupid shit like cut calories too hard or do too much cardio). Alternately, or even in addition to the weekly refeeds, take 7-14 days off the diet every 4-6 weeks at maintenance calories to attempt to raise thyroid, leptin, etc. and try to reset metabolism. Assuming you don't have a strict time frame (i.e. contest/photo shoot) that's probably good advice all around: 1-2 weeks off your diet every 4-6 weeks. Be prepared to be hungry pretty much all the time no matter what you do, it goes with the territory as your body tries to prevent you from starving yourself to death. With low leptin, none of the normal hunger blunting signals (CCK, ghrelin, all the rest) don't work very well if at all. no matter what you do, high fiber, all the low GI foods on the planet, moderate dietary fat, you'll just be hungry. Deal with it. Ephedrine/caffeine is a lifesaver here; I wish Dexatrim was still available, it was a great night-time non-stimulant appetite supressant. Don't be surprised if you have to keep lowering calories or increasing cardio as your body further slows metabolic rate as you get leaner and leaner. There's really no magic or secret involved no matter what anybody wants to think. It's more an issue at that level of being disciplined enough to be hungry all the damn time and just suck it up. Beyond that, what diet you pick (keto vs. mod carb/mod fat or even high carb/low fat) has more to do with appetite control and personal preference/physiology than anything else. There is research coming out now showing that some people do in fact adapt to higher fat diets better than others but I'm not aware of any good way to know ahead of time whether any given individual is one of them. A very rough guideline: if you generally feel fine on carb-based diets (no big assed energy swings, indicative of good insulin sensitivity and glucose handling), you'll probably do poorly on low carb diets, you'll feel like shit and just not lose fat as effectively; if you generally feel shitty on carb-based diets (wild energy swings indicative of shitty insulin sensitivity and poor glucose handling), you'll probably do really well on low carb diets, you'll feel great for once and lose fat really well. Some folks seem to do fine either way. As Dan pointed out a few years ago, a high carb diet will, in theory, cause more fat loss because metabolic rate will be slightly higher (by about 4% which really isn't that much, about 100+ calories for an average metabolic rate of 2700 cal/day) but you have to weigh that against eating more. In one of his last Ironman columns, he mentioned that all the goofy diets didn't seem to really pan out in terms of greater fat loss or anything else, it was more an issue of food/calorie control by eliminating diet breaker foods (usually carbs). Ketosis isn't protein sparing below about 15% bodyfat anyhow. And here's why: most of what you lose (fat vs. muscle) is being determined by your body, not by your diet or your training anyhow so choice of diet beyond meeting some basic requirements and controlling calories is really pretty irrelevant. Roughly 75-80% of the variance in what's lost is determined by bodyfat percentage (and hence leptin kinetics and everything leptin is controlling which is roughly everything), there's some slop because of genetics, you can control the small percentage otherwise by getting enough protein and a few other things. So pick whatever diet lets you control calories the best, get enough protein and EFA's, weight train, do your refeeds, get used to being hungry and be patient. Beyond that, it's in the hands of almighty Grog. Or take drugs. Drugs work great. As one pro supposedly told a friend of mine "There's no secret to dieting, buy as many drugs as you can afford and starve yourself for as long as you can take it." That's cutting edge contest prep in the pro ranks. Lyle |
