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Intro to Project Shred, Dieting Mistakes Majora&!USAFkKNN2Y 15/12/17(Thu)04:46 No. 18706 [Reply]

File 145032398626.jpg - (31.19KB , 640x480 , Carb Cycling Diet Gains.jpg )

Uploading a 12 week Project Shred journey
Past dieting mistakes and a story on how I looked like I got out of a concentration camp with abs to a better educated approach to dieting.


Anonymous 15/12/20(Sun)20:06 No. 18711

Thanks, will this be an ebook or a youtube series

The Ketogenic Diet 14/12/01(Mon)08:42 No. 16691 [Reply]

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Hey /fit/,
After reading up on the ketogenic diet, I've come up with a couple of questions and qualms about it.
I know a couple of you here are firm adherents to the keto diet, so can you explain these please?

1- The brain works on glucose, and will have no substitute. Your body metabolizes the fats into ketone bodies, which can cause ketoacidosis if unmonitored. This state of constant mild hypoglycemia, I'm sure, leads to defects in mental function (named the "keto-mind-fog"). This is not as unsignificant as websites would have you believe, such a mind-fog would be devastating for people whose jobs require high mental output.

2- A high-fat diet means chylomicrons, VLDL, LDL, and HDL; bubbles of lipids and lipoproteins in your bloodstream, transporting the fuel to wherever it is needed. The problem is, a high LDL amount is linked and causative with vascular diseases like atherosclerosis. Conversely, a high HDL is linked with a reduction in such diseases. The function of HDL is to bring fats back to the liver to be metabolized during the fasting/hunger state. Does the (presumed) increase in HDL make up for the increase in LDL? Is it even safe to have so much lipids in the bloodstream to begin with? A high fat diet increases the expression of inflammatory mediators, which leads to all sorts of health problems, and also causes insulin resistance (the pivotal point of developing metabolic syndrome).

3- Besides supplements, you can only get a certain percentage of necessary micronutrients from a ketogenic diet, like minerals, folic acid, fat-burning phytochemicals like adiponectin. Also you consume a low amount of dietary fibre. Diets rich in fibre have been shown to reduce the risks of breast and colonic cancer. While red meat (especially the processed kind) has been shown to do the opposite. Is this trade-off for better physique/weight loss favorable?

4- Just making your portions smaller (calorie counting) combined with regular exercise should work with everyone (unless they have a medical condition - though I cannot think of any). Why should people try to adapt to such a drastic change in eating routine? It might be useful from a public health perspective to promote this in countries like the US where people drink sugary "soda"s to oblivion, but the Mediterranean diet provides a much better (though perhaps not as efficient) alternative in terms of overall nutrition. Wouldn't it be better to remove simple carbohydrates (like potato starch or simply sugar in the form of sweets, chocolate bars, etc.) from the diet in such countries?

Please don't get angry with me, I'm just trying to find out if there is something I've missed.

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Anonymous 15/11/12(Thu)16:18 No. 18630

Here is a free book that critiques keto.

Really the best argument for ketosis is "fat-adaption". However fat adaption also implies developing carbohydrate intollerance.

Anonymous 15/11/24(Tue)23:49 No. 18656

Wasn't that site written by some vegan advocate?

OP, keto isn't bad, but I definitely suggest that you eat it with the long term in mind rather than eat it on and off just to lose weight. I'm going to use some broscience, but it works for me, and there are studies out there you could cite. Keto is not intended for performance sports, even if you use cyclical or targeted carb loading. It simply doesn't fill up your muscle glycogen sufficiently fast, and any high intensity activity will begin to catabolize your muscle. A lot of keto's weight loss comes from 1. taking out water weight, 2. controlling appetite. The latter is probably the most important part of keto and why it works so often, especially for the diagnosed obese. I find that on keto, I don't think about food quite as much, although I'm pretty sure the "more energy off of fats deal" is pretty much placebo. You won't feel weak or foggy after you're fat-adapted (it can take up to 3 weeks for this to occur), but you certainly will not have the same amount of energy as if you were eating maintainence.
Blood panels typically turn up okay once you are fat-adapted, I would say blood panels may be of the least concern because keto typically makes you consume slightly more fats and proteins (to retain muscle) and simply cut out carbohydrates whilst replacing it with fibrous vegetables. This reduces LDL while increasing HDL, and triglycerides go way down. You shouldn't be eating significantly more saturated fats than before. The most scary palpitation I got was when I was running a 10k and got potassium deficiency from the amount of sweat I was losing. You need to make sure you are supplemented, which is the main hassle of keto - consume more than enough sodium and potassium.

Typically the good parts of keto comes from making portion control quite easy and reducing controlling leptin. In my opinion, those who claim "insulin resistance" or "muh ketones" are ignoring the fact that dropping carbs down to about 100g a day can do just the same (and consuming more whole grains/fiber/low GI foods). IR, however, has less of a negative impact in keto dieters due to the fact that very little glucose is consumed anyway, only some are created by metabolizing fatty acids and most energy composed by excess ketones.

My main concern is that ketogenic diets are displayed as "the diet" which leads to a lot of cycling and "bulking and cutting" which simply eliminates any positive effects of ketosis. Ketosis can be done, but you definitely should be braced for the long run, lest you want to gain weight back and then some.

Mike rashid peter 15/12/16(Wed)11:33 No. 18701

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i need mike rashids overtraning program

Anonymous 15/12/12(Sat)19:27 No. 18691 [Reply]

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https://m.youtube.com/watch?v=CcEZeL5KKUs can we get a ylyl workout addition?

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Anonymous 15/12/12(Sat)19:34 No. 18695

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Anonymous 15/12/12(Sat)19:36 No. 18696

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Anonymous 15/12/12(Sat)19:37 No. 18697

That cal? In the pic

Its what you eat not how much. 15/11/12(Thu)16:26 No. 18631 [Reply]

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The site cronometer.com predicts future weight solely on macro nutrients rather than calories.
The argument goes that calorie counting only works short term, and eventually something is going to have to crack. However the evidence shows that people who eat the proper types of foods over a long period of time will end up at a normal weight.

It makes these predictions through the BMI modeling done in this study. http://www.tbiomed.com/content/9/1/43

what pills to buy on ebay fatlaxative 15/09/28(Mon)00:24 No. 18528 [Reply]

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what the ***** works

where can i buy it.

i get spas needles up my bum all day. i need pills that work. that the beekeeper hasn't got antidotes for.

The Fool Proof No-Fail Guide to Flexible Fat Loss maceyballs 15/09/15(Tue)23:16 No. 18503 [Reply]

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Does any one have this book? would appreciate it mega time been looking for ages

Anonymous 15/08/06(Thu)04:31 No. 18420 [Reply]

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anybody got some cool fitness to read?

nobody comes here no more angry man 15/09/02(Wed)08:15 No. 18477

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i only have straight jacket washing powder.

iron ass platemail. for going jogging.

mile deep bunker. for making decisions.

looking forward to hate. as a feeling. without a cause.

did God decide to be a cu5t. it seems so. it seems so all the time. whatever u do in life. they find a way to fuck you. the chief of police. he's still retired. apparently arresting real criminals. i.e the lords of air and it's cronies. we're all fucked. we're all fucked forever.

one day lets prey we become gods and comman the air. but not just for our sadistic pleasure.

my teeth just got a coating from faggot shadow man.

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Bodybuilding: A Scientific Approach -Frederick C Hatfield Vany 15/08/28(Fri)12:47 No. 18475 [Reply]

File 144075882371.jpg - (32.41KB , 333x499 , body.jpg )

I need Bodybuilding: A Scientific Approach -Frederick C Hatfield.

Anonymous 15/06/01(Mon)02:12 No. 18261 [Reply]

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Greetings, /fit/
Tomorrow is the first day of June, and the beginning of the summer months (yes, I know, summer starts at the 21st, never mind that for now)
I want to get rid of some extra weight I've been keeping on me in the next three months, until the end of August.

My vital statistics are:
Age - 22 yrs
Height - 185 cm (~6')
Weight - 91 kg (200 lbs)
BMI - 26.6 (Overweight)
Basal metabolic rate - ~2000 kcal/day

I've had a checkup last month, it seems my blood values are great. No hypertension, heart problems, or cholesterol. My fitness level was "normal". So basically, this is mostly about preventive measures, and of course, cosmetic reasons. The exercise also helps keep my mood up, and perform better mentally, and regulates my sleep.

I'll be cutting down on calories and engaging in exercise 3-5 days a week. I enjoy running quite a bit, and I have a treadmill and an exercise bike available for use.
Sadly I also have previous sporting injuries which flare up if I force my knees too much.
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Anonymous 15/07/10(Fri)15:28 No. 18362

Instead of running, you should either use an elliptical machine or walk on a treadmill at a steep incline(without holding on). Both are better on your knees and keep your metabolism burning longer after your workout.

Anonymous 15/08/01(Sat)10:20 No. 18406

More than a 500kcal deficit is dangerous, and it sounds like your exercise plan is cardio-only.

Your body will go into starvation mode, and the lack of strength training means you will be losing muscle mass.

I make the prediction now that you're going to gain all of the weight back and you won't understand why. Not eating enough is dangerous for you.

Anonymous 15/08/23(Sun)13:28 No. 18463

This so very much. Losing weight is easy, not gaining it back is hard. Slow and steady does indeed win the race.

Personal annecdotal evidence: Gone from ~90Kg to 85-83Kg range (depending on hydration) in 6 months, and still slowly ticking downwards. I expect to reach my target weight of 80-77Kg before christmas if I don't cheat too much. (ultimate goal is to be able to dehydrate to 75Kg- for amateur "light" MMA matches).

My "diet" is basically reasonably healthy food and as little refined sugar as possible, without being fanatic about it:

For breakfast/lunch/supper - two slices of unsweetened full grain bread with solid nutritional toppings like cheese, ham, eggs, salmon, and as much vegetables (letuce, tomatoes, cucumber, carrots etc) as I like. Small helpings of fruit and a glass of milk to wash it down. Sometimes just oatmeal with milk and a dash of jam.

Dinner: Cook from scratch with as unprocessed food as possible. Solid staples like pork-chops, homemade meatballs, poached fish, etc. Meat/fish & potatoes essentially. Pasta in reasonable amounts is okay. Modest helpings and as much salad as I need to be full.

Treats: One small cookie or small piece of dark chocolate with my afternoon coffee. Small helpings of cakes/desserts if I'm visiting someone else.

Mind, this is coupled with biking to work (5km each way), and doing MMA/BJJ 3-4 times a week. No heavy lifting at the moment due to injured thumb, but will add powercleans and squatz once I'm able to.

THE LIES DIET CIA0PaTSY 15/07/03(Fri)20:38 No. 18342 [Reply]

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As german science proves shape and form and conscious existence and a world is all a lie.

Perhaps it's time to start lieing your way fit.

• Fake history
• Made up terms systems and effort history training
• Fake photo's of you training with your head put on fit bodies
• Spreading the lie
• Fake nutrition profile and bloodwork diagrams
• Fake training environments and history


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