dtlv

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dtlv last won the day on April 17 2015

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About dtlv

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    Male
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    Raleigh, NC
  • Occupation
    Nutritionist

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  1. You sound like someone who already follows a pretty organized and consistent approach to macros and energy balance, and with that being the case you will probably be just fine however you decide to approach things!
  2. Having a higher contribution of refined sugar to total energy intake when in an energy deficit is less of a problem than most people think. While high added sugar intake can contribute to several health issues when part of a chronic energy excess, this isn't necessarily at all the case when in a deficit because the deficit ensures that the sugar is metabolized quickly rather than being stored in high quantity and displacing fat oxidation. This speedier metabolization leads to different hormonal patterns and blood lipid profiles as a response compared to eating lots of sugar when in an energy excess. The main reason to avoid higher intakes when cutting is simply that high sugar foods (just like high fat foods) provide a lot of calories for relatively little eating or food volume, and that can get people feeling unsatisfied. High sugar foods also score as being highly palatable and promote dopamine secretion, making them extra appealing and harder to limit intake of when stressed - and being in a continual energy deficit is pretty stressful! Different people have different abilities to control their appetite in response to such foods and if you are someone who has problems then avoidance may be the best tactic. If not however then no issue. Dietary fiber is generally important to consume whatever your energy balance because of it's role in various processes - balancing blood sugar, increasing satiety due to it's bulk in the intestinal tract, and keeping intestinal bacteria populations healthy. All three of those things influence appetite in different ways. The need for dietary fiber to be balanced against sugar intake is more pronounced in an energy excess in regards to health issues, but still a good thing to look to do in a deficit simply because of the independent benefits of a good intake of dietary fiber. In simple terms try to eat foods that contain natural sugars and fibers but are relatively unprocessed - fruit, veg, cereals, grains. If most of your carb calories come from such foods then you don't really have to worry too much about the amounts of natural sugars within them, especially when in an energy deficit.
  3. Ensuring decent fiber intake alone will certainly go a long way. Digestive issues can have so many potential causes, but the two most common are food intolerances (usually undiagnosed) and not having an optimally healthy gut microbe population, and having an inadequate fiber intake significantly contributes to the second issue. Is best to eat your fiber from whole foods simply because high fiber foods also provide a vast range of minerals, vitamins and beneficial phytonutrients as well as providing a greater range of pre and probiotic foods, but if that's really something you don't want to or can't do then supplementing fiber is the next best thing.
  4. As said by others above, the lower pecs are a very typical fat holding site. It's only really at very lean conditions (10% or less for a guy, 15% or less for a female) that you are lean enough to really see any imbalances. In regards to changing the shape of an individual muscle, it's not really possible. There is some evidence that muscles with complex insertions like the lats, pecs and quads can ever so slightly change their shape with continued training that displaces the load in one way only, but it's still not to any meaningful degree. The best hope is that simply most muscles do change shape when they reach a certain size - at a certain point of development muscles start to 'bunch up' (I don't know how to say it better) and the shape changes somewhat. In the case of the the pecs, unless you have a particularly deep ribcage, most people will have the appearance of weak lower pecs until they reach the size where the pecs start to bunch.
  5. I think the answer to that question is very individual specific, especially relating to the style of training they were following and how well they had progressed within that intermediate bracket. Generally though the only real reason to revert to simplistic progressions from a more complex one would be after a lay off or a realization that one was hideously overworking and complicating things. In most cases you want to be keeping it as simple as possible, but not going backwards unless there's a definite problem with too much overreaching.
  6. I used to be of the camp that said build up calories gradually over a few weeks, but for most people now I'd simply advise to jump straight up. The advantage of gradually ramping up over a month is that you don't experience any sudden bloating that comes from a big leap in body fluid balance and food volume in the gut (this is what the bloat is, it's not a sudden gain in fat), and you can most easily settle on a precise figure for what your maintenance calorie intake is without any danger of overshooting and having to work it backwards. That last point however is only important if you plan to lean bulk with tight macro and calorie counting. If you aren't planning on doing that and want to be a little less prescribed in how you estimate and measure your food then provided the amount of food you add is within a reasonable margin you'll be just fine. Since the end of your cut coincides with a vacation and a bit of enjoyment then I would suggest not worrying too much and then just going to a sensible estimate for a slight deficit once you return to normal life. If you are worried about fast bloating when you start enjoying your vacation, just don't pig on the first day and remember to drink lots of water. You may find for the first few days after ending the cut you actually look great and rather than bloat you simply look fuller and a little more vascular - then you may well soften up a little bit and eventually establish equilibrium after a week-ten days.
  7. The prevalence of gluten avoidance definitely exceeds the actual need to avoid it. Celiac disease plus gluten is of course a disaster, and there is another group of people who have non celiac intolerance, which typically accompanies other dietary intolerances too. I don't have the actual data to hand but it's estimated that around 80% of people who avoid gluten have absolutely no medical need to. The kicker is though that if you digest gluten well it's actually very decent nutritionally, and it's not uncommon for gluten free alternatives to be less nutritious overall than gluten friendly equivalent foods, making it the case that some of the gluten avoiders who have no medical need to do so actually eat less healthily because of their avoidance.
  8. Dietary fiber, carby foods high in resistant starches, fruits and veg with enzymes that aid digestion, and some pre and pro-biotic foods. Also drink plenty of fluids, and eat to supply your body with plenty of vitamins and minerals (but don't take excessively high supplemental doses of any as that can easily mess your gut health up when intake exceeds what you can absorb). Also figure out if there are any nutrients that you as an individual are sensitive to and avoid them. That is equally important. The simplest approach though is plenty of minimally processed nuts, fruit and veg - forget the 'five a day' guideline - build up to 7-10 individual portions, and keep it as varied as possible.
  9. Lowest would be an average of around 1200kcal but that was an average daily intake over a week - some days would be 1600 and some days 800.
  10. The thing is, if protein and total energy is continually and consistently appropriate for your goal for a long period of time, and during that time you train appropriately too, you will get results. Simple. Beyond those factors you can line up fifty people each doing all those basics but also doing other things totally differently and believing that different individual metabolic and physiologic processes are what is working for them and everyone would basically get the same results. Focusing on acute levels of specific hormones is definitely a red herring. You can focus on insulin, cortisol, HGH, thyroid, IGF-1, leptin, testosterone etc etc and the differences between them that come from different dietary approaches and training styles but overall those differences amount to nothing given how flexible human physiology is - homeostasis always wins, meaning that the body can only adapt in a limited fashion but it can and will achieve that adaptation under a whole range of different conditions provided the very basic things required are provided.
  11. It's only that much if they don't want to use protection, I'm half the price otherwise
  12. Hey Tricky. You may not be able to PM as a new member but my mod powers mean i can definitely PM you so have sent you a message showing how you can contact me. I'd rather keep prices off the main forum because other coaches on here are required to do that too. I typically offer coaching in monthly blocks paid in advance. As typical for most coaches that involves an initial consultation and questionnaire and chat about goals, individual needs and requirements, and the type of service required (meal plans, macro guidance, general food selection education etc). We then work to an agreement on what is mutually expected and go from there. For ongoing clients that would involve weekly check-ins and adjustments as necessary. If it's anyone's desire to have just a consult and then a personalized plan to go forward with on their own then I'm willing to offer that as a single month service at the price for a single month. Obviously the most effective coaching comes with an ongoing service where the coach can help the client adjust as necessary because even the best plan can't accurately forecast responses with total certainty and needs some tweaking as time progresses, but a one off set of instructions is something I'm willing to provide.
  13. Drop me a PM and we can discuss. I'll pop back later and post a few more details about what services I offer.
  14. Good Evening Ladies and Gents of UKM! After a bit of an online absence (broke my hand and tore some ligaments), I'm now back online to start modding again, but also to announce that I'm resuming my old online coaching service. I largely stopped taking new clients two years ago when moving out to the US, and let my client list dwindle down as I concluded working with everyone, and for most of the last year I've been away from it entirely. I'm now however more able to spend the time such a service deserves on working with people again, and so from next week will be open to working with anyone who has a serious intent to get some nutritional guidance to move forward with their body transformations. A bit of relevant background for those who don't know me - I studied biochem and physiology at uni, and since then have completed a diploma in Human Nutrition. For a while i worked for a company analyzing clinical study data, and learned a lot from that has helped me get a good grip on taking an evidence based approach to coaching. In regards to my own training, nothing special in terms of ever building an amazing physique but bodybuilding was only a goal of mine for a short time anyway. I've been training off and on for close to twenty years (seems scary when I admit that to myself!), and feel I've developed a good practical base of understanding even if I'd never consider myself super advanced. I've personally used just about every common cutting style under the sun during that time, and feel confident combining those practical experiences with clinical data to deliver a practical interpretation of what works. Ialso for a while worked with the Supplement company Bulk Supplements Direct, writing for their blog and also helping them with their supplement descriptions on their website. I have never used PEDs although have given nutritional advice successfully to some who have and do. I certainly have no ideological bias against their use, but when coaching clients tend to refrain from offering any in-depth advice in those areas, preferring clients who are either looking to follow a natural path or who are confident in their own ability to manage any PED use they choose to do. My past coaching experience itself involved working with approx 40-50 clients over a spell of several years, most of whom were novice to intermediate status looking to lean bulk or cut, but around 20% of my clients were non-bodybuilders, male and female, looking either to lose significant amounts of body fat or for help with nutrition for issues such as celiac disease, fatty acid malabsorption, and type 2 diabetes. Last time around I worked entirely by word of mouth with no website or official online presence, but this time will be working on a website which I will roll out in a month or two. So, the long sell over, if anyone is interested in chatting about bespoke nutritional assistance for any goal, drop me a PM and we can chat further. Thanks for taking the time to read my post - I hate self marketing but it's a necessity, so please be gentle in your trolling! Det Thanks to @Lorian for allowing me to self promote!
  15. Moved to more appropriate section. The rhomboids are synergists in most back and rear delt exercises, but are most strongly activated when you do exercises that involve squeezing your shoulder blades together with your elbows fairly close to the side of your body (not so much when out wide like bent over laterals )- cable rows, with a medium or narrow grip are excellent. Another type of exercise that hits them hard along with the mid trapezius are prone or incline shrugs - lying face down either on a high flat bench or face down on an incline bench and grabbing a bar or dumbbells and shrugging the shoulders together whilst slowly rotating the shoulder works wonders. Very heavy deadlifts also hit them hard, as do powercleans or snatch type olympic lifts.