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Diet and nutrition

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saj_21 said:
Agree with the post above. You could easily outdo any weight loss during the week by overeating on weekends. And if you aren’t weighing your food you could be overeating during the week.

Overall calories food is priority number 1, I won’t say clean food is a load of wank but it isn’t magical over any non clean foods.

A good analogy is like e10 fuel vs premium. Your car still runs but probably runs better on premium fuel.

You could lose weight on a diet solely of maccas if you controlled your calorie intake.
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Have you seen "That sugar Film?"
While i don't argue that overall calorie intakeis the best way to manage weight loss, there is a hell of alot to be said for what those calories are. Personally removing added sugar for instance from my Diet has helped my drop that last sneaky bit of BF%, and has been really beneficial for many of my clients who were struggling with there wight loss
 
SnakeMan86 said:
Have you seen "That sugar Film?"
While i don't argue that overall calorie intakeis the best way to manage weight loss, there is a hell of alot to be said for what those calories are. Personally removing added sugar for instance from my Diet has helped my drop that last sneaky bit of BF%, and has been really beneficial for many of my clients who were struggling with there wight loss
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No I haven’t because blaming one thing on obesity is rediculous. Overall calorie intake is king when it comes to losing weight.

So by removing added sugar, you also reduced your over calorie intake didn’t you?

I’m not saying sugar is good for you, but it’s not the devil it’s made out to be.

There has been studies were two groups of people had identical calorie intake, fibre, fat and protein. One was fed 10g of sugar per day, one was fed 100g of sugar per day. The differences in fat loss were negligible.
 
saj_21 said:
No I haven’t because blaming one thing on obesity is rediculous. Overall calorie intake is king when it comes to losing weight.

So by removing added sugar, you also reduced your over calorie intake didn’t you?

I’m not saying sugar is good for you, but it’s not the devil it’s made out to be.

There has been studies were two groups of people had identical calorie intake, fibre, fat and protein. One was fed 10g of sugar per day, one was fed 100g of sugar per day. The differences in fat loss were negligible.
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What ever happened to moderation?

The list of things you can't have seems to depend on who's selling you the recipe book
 

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saj_21 said:
No I haven’t because blaming one thing on obesity is rediculous. Overall calorie intake is king when it comes to losing weight.

So by removing added sugar, you also reduced your over calorie intake didn’t you?

I’m not saying sugar is good for you, but it’s not the devil it’s made out to be.

There has been studies were two groups of people had identical calorie intake, fibre, fat and protein. One was fed 10g of sugar per day, one was fed 100g of sugar per day. The differences in fat loss were negligible.
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I'm not blaming it on obesity, individuals Lifestyle choices overall are to blame for obesity. But its something that sneaks up on people that you don't notice until you look at how your calories are made up, and notice the difference with the change.
Personally, no my calorie intake stayed the same, which is relatively high, i wanted to test it on myself first to see how my body changed. Plus i Train and eat to put on size, so muscle still went up whist body fat went down.
Personally i don't subscribe to the fact that all calories are made equal. Bodybuilders or stage competitors for instance will eat there 2500+ calories of chicken, rice, salmon etc, not 2500+ consisting of chocolate, big macs and soft drinks.
 
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SnakeMan86 said:
I'm not blaming it on obesity, individuals Lifestyle choices overall are to blame for obesity. But its something that sneaks up on people that you don't notice until you look at how your calories are made up, and notice the difference with the change.
Personally, no my calorie intake stayed the same, which is relatively high, i wanted to test it on myself first to see how my body changed. Plus i Train and eat to put on size, so muscle still went up whist body fat went down.
Personally i don't subscribe to the fact that all calories are made equal. Bodybuilders or stage competitors for instance will eat there 2500+ calories of chicken, rice, salmon etc, not 2500+ consisting of chocolate, big macs and soft drinks.
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See I didn’t say all calories are equal, I said overall calories is King. And completely agree chicken rice and veggies will fuel the body differently than Maccas. BUT there have been many people who have lost weight eating junking food because they have controlled their calorie intake.

There was a professor in the states who ate twinkies, protein shakes, along with vitamin and fibre supplements. He lost 30 pounds and his health markers improved. He hit around 1800-1900 calories per day.

So what did you diet include before and after cutting our sugar? And what where your calorie intakes looking like?
Did you track and weigh your food?
 
Gralin said:
What ever happened to moderation?

The list of things you can't have seems to depend on who's selling you the recipe book
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I’m a big fan of moderation, so many people blame sugar for the being the culprit or carbs in general.

They go on a zero sugar diet and are like “omg sugar is the worst” “ I lost the belly fat by eating less sugar”

No you just reduced your calories and driver a bigger deficit. I dislike diets that ban food groups.

Overall calories is king when it comes to losing bodyfat. How you create/maintain that deficit is up to you.

I’m not say low sugar isn’t a good option, I’m just saying it isn’t magic.
 
saj_21 said:
See I didn’t say all calories are equal, I said overall calories is King. And completely agree chicken rice and veggies will fuel the body differently than Maccas. BUT there have been many people who have lost weight eating junking food because they have controlled their calorie intake.

There was a professor in the states who ate twinkies, protein shakes, along with vitamin and fibre supplements. He lost 30 pounds and his health markers improved. He hit around 1800-1900 calories per day.

So what did you diet include before and after cutting our sugar? And what where your calorie intakes looking like?
Did you track and weigh your food?
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Sauces were a big one for me, so in my wraps for instance mayo's, nando's peri hot sauce, or on my steak etc,. Things like that were the calorie difference wasn't that large i could subsitute those calories removing sauces with increasing portion size slightly somewhere else.
Chocolate covered oreo's as a snack, had a couple of those easy a night, then discovered Optimum Nutritions Protein cake bites, or Protein crunch bars which are amazing, and lower added sugar. If it through my protein or carbs out id just have less of a shake.

If he lost 30 pounds, then its fair to say he was moderately overweight? Of course he lost weight, and probably in a short amount of time eating 1800 calories a day. But prolonged results, and getting that BF% low he would have had to get much stricter as he continued to lose.

I'm not saying sugar for instance is the devil, or take aways, but as someone who assesses peoples diet and progress daily, who gets complaints that there hitting there calorie intake, yet stubborn weight isn't moving, the answer is 90% of the time whats in the actual diet and whats making up those calories.
 
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Sauce is difficult to cut out. I just use Coles brand Mexican sauce with my chicken at lunch time, quite low calorie. Always reaching for tomato sauce at dinner though. Also discovered siracha mayo at Coles the other day and it sure is hard to not smother everything in that.

I've been having peanut butter and banana on rice cakes after my salad/burrito bowl for lunch but I'm wary of the calories in the peanut butter. Need to find a better snacking option.
 
I used to be content with tobasco, might have to switch back.
 
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SnakeMan86 said:
Sauces were a big one for me, so in my wraps for instance mayo's, nando's peri hot sauce, or on my steak etc,. Things like that were the calorie difference wasn't that large i could subsitute those calories removing sauces with increasing portion size slightly somewhere else.
Chocolate covered oreo's as a snack, had a couple of those easy a night, then discovered Optimum Nutritions Protein cake bites, or Protein crunch bars which are amazing, and lower added sugar. If it through my protein or carbs out id just have less of a shake.

If he lost 30 pounds, then its fair to say he was moderately overweight? Of course he lost weight, and probably in a short amount of time eating 1800 calories a day. But prolonged results, and getting that BF% low he would have had to get much stricter as he continued to lose.

I'm not saying sugar for instance is the devil, or take aways, but as someone who assesses peoples diet and progress daily, who gets complaints that there hitting there calorie intake, yet stubborn weight isn't moving, the answer is 90% of the time whats in the actual diet and whats making up those calories.
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So you changed your macro intake? It doesn't seem like you tracked your food all the accurately just approximated food you substituted in and out.

I disagree, overall calories is king when it comes to fat loss. If you can't lose the lat bit of fat you mostly likely aren't in calorie deficit anymore.
 
Milpool said:
I used to be content with tobasco, might have to switch back.
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I love tobasco, go through a fair bit of it.

Sauces do bump up calories although I really do think people drink more calories than they realise which causes a few problems as well.
 

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Found this at NQR. Under a dollar a bottle. Not as hot as Franks, but it's amazing on egg white omelettes and steak/chicken etc

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Coming up on two months since I got serious at the gym.

Have nudged under three figures again (105 down to 99), and that is quite an achievement as I have been eating more than I ever have.

Have settled on 1900 calories a day, which is much more manageable. I just need to swap my steak for chicken after the gym and I am reading more about post workout nutrition.

Swapping my gym routine soon...just to confuse the body etc
 
saj_21 said:
So you changed your macro intake? It doesn't seem like you tracked your food all the accurately just approximated food you substituted in and out.

I disagree, overall calories is king when it comes to fat loss. If you can't lose the lat bit of fat you mostly likely aren't in calorie deficit anymore.
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My Macro's down to a tee? No, Didn't follow it exactly, but overall calories, Yes i tracked, logged my workouts as well etc. And the simple fact that when i was stagnating, I substituted "Bad calories" with clean calories i got better fat loss results. Same over the years with clients. Again, there's a reason competitors for instance aren't incorporating Macca's, soft drink and chocolate into there Macro's when stripping fat, despite still being in a calorie defecit.
Of course, especially those overweight, just simply being in a defecit will result in fat loss, but you will stagnate, especially when getting to a low BF%, and Tidying up the calories that make up the defecit makes the world of difference.
 
SnakeMan86 said:
My Macro's down to a tee? No, Didn't follow it exactly, but overall calories, Yes i tracked, logged my workouts as well etc. And the simple fact that when i was stagnating, I substituted "Bad calories" with clean calories i got better fat loss results. Same over the years with clients. Again, there's a reason competitors for instance aren't incorporating Macca's, soft drink and chocolate into there Macro's when stripping fat, despite still being in a calorie defecit.
Of course, especially those overweight, just simply being in a defecit will result in fat loss, but you will stagnate, especially when getting to a low BF%, and Tidying up the calories that make up the defecit makes the world of difference.
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I don’t disagree tidying up calories will help, but I’d say the loss is driven by a bigger deficit as opposed to a change in food intake whilst keep calories the same.

This is my main issue when arguing against sugar, people instantly jump straight to “your advocating for junk food”. I’m not advocating junk food I’m just saying that simply reducing sugar doesn’t mean you can turn the on switch to fat burning (also you can’t spot reduce body fat)

A guy I went to high school recently won his pro card at the Arnold classic and he was eating pizza every couple of days. Many competitors can eat sugary snacks and still lose weight. Because there overall calories are tracked.

I agree in principal with what you are saying, if you want to get lean you need to track calories and junk food is calorie dense. So when you are down to 1800 calories a day it can be a “waste” to eat a donut that may take up 400-500 calories. But some people could decide to make that donut fit their overall calorie intake and still lose weight.
 
Did another Bulk Nutrients order on Tuesday.

Got the Choc Honeycomb WPI. Very nice. Might need to throw some on my oats
 

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SHAKESPEARE said:
Did another Bulk Nutrients order on Tuesday.

Got the Choc Honeycomb WPI. Very nice. Might need to throw some on my oats
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Haven’t tried any of the other bulk nutrients flavours, got choc honeycomb initially and haven’t been able to change since. Might try their salted caramel one next.
 
Kebab for dinner on Saturday night, Pizza after the soccer yesterday.

Not ideal but i had around 1000 calories left for dinner both nights, so the damage will hopefully be minimised.

Big training days helped too. Now I have a rest day where I am forcing myself to eat
 
SHAKESPEARE said:
Kebab for dinner on Saturday night, Pizza after the soccer yesterday.

Not ideal but i had around 1000 calories left for dinner both nights, so the damage will hopefully be minimised.

Big training days helped too. Now I have a rest day where I am forcing myself to eat
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Most likely you consumed more than 1000 calories then. A kebab would have to be about the most calorie dense junk food you could eat.

Not having a go here but you seem to
Try and out exercise some of your food choices.
 
saj_21 said:
Most likely you consumed more than 1000 calories then. A kebab would have to be about the most calorie dense junk food you could eat.

Not having a go here but you seem to
Try and out exercise some of your food choices.
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Fatty meat, cheese, crazy amount of sauces, calorie heavennn.

Agree completely though.
 

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