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dtlv

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dtlv last won the day on April 17 2015

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About dtlv

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    Raleigh, NC
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    Nutritionist

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  1. Menno is good at pulling apart common views on different training and nutrition topics and finding patterns that challenge to accepted belief on things, and this article is a good example of that. I think in real terms chasing spot reduction is a distraction from the requirement for whole body fat loss from maintaining a continued negative calorie balance, but this article does raise some interesting points about how possible spot reduction may be, and about what kind of studies need to follow.
  2. moderation and new mods

    Bumping this. I'm certainly guilty of not posting as much as I should, or as much as I stated I would when @Lorian invited me to return for a second spell of modding here. Not wishing to make excuses but since my TBI and post concussion symptoms from my car crash last year, my ability to spend many hours at a time looking at a computer screen simply isn't there any more, and I know my profile as a mod has dropped off because of it. I usually do visit the forum 2-3 times per week but often will spend my entire time here just reading reported posts and controversial threads and going through the lists of threads and posts awaiting approval. Beyond that I do try to actively contribute where I can and always am happy to help. Members are welcome to tag, or ideally PM me, to bring my attention to a thread if they feel I can bring something to it via moderation or just generally.
  3. Most of the hype about the dangers of artificial sweeteners comes from inaccurately extrapolating data from rodent trials with crazy doses to humans at normal doses, from cherry picking epidemiological data, and from general misunderstandings about how the body metabolizes the compounds in sweeteners. There are also a lot of anecdotal examples used to cite examples of people who have become ill consuming sweeteners or who have become healthy when cutting them out. These kinds of anecdotes are extremely misleading and have to be treated with massive levels of skepticism, even where the person seems to be genuine and level headed. Basically, claims that sweeteners mess with insulin levels, stimulate appetite, cause cancer, cause headaches, destroy intestinal microflora are all made using incomplete science and with large leaps of logic and high levels of emotional thinking. At this time, and with the massive amount of study there has been, there is no genuine scientifically established reason to worry about any artificial sweetener that is currently available at reasonable and realistic doses. Drink 30 liters of diet soda a day or start injecting aspartame directly into your brain however and then you may start getting some problems.
  4. You aren't alone in doing this, it's a very common issue. If you were cutting to try to make a specific body weight/body fat percentage by a specific date then the ideal short term response would be to make up for the excess either through a combination of temporary extra food restriction and extra exercise or just extra food restriction. The longer term response though would be to address any triggers that are leading to the frequent binges and redress them. Otherwise it's your choice how to handle it, but of course if it is happening every few days or so then it does need to be properly looked at Binge triggers are individual but generally it's usually one or more of these things behind them: Lack of sleep. Lack of sleep is a triple whammy on a cut because it simultaneously slows metabolic rate for the next day, decreases insulin sensitivity the following day, and increases expression of hunger hormones. Bad sleep one night can often lead to binge eating the following evening. Psychological and emotional stress. This triggers binging when not in calorie deficit too, but since a calorie deficit generally causes a chronic drop in mood regulating neurotransmitters, the subconscious drive to seek dopamine and serotonin elevating and opioid recepto activating nutrients from food increases more considerably. Diet is too restrictive or too bland. The restriction of all junky and/or highly palatable foods can often lead to binging. Initially there's often a period of short term psychological and habitual withdrawal that can really tempt binging. Then, after getting used to not eating such foods there's often a period of honeymoon with it where suddenly you don't miss them and you feel great. But it rarely lasts, and so often at some point a few weeks or months down the road such restriction leads to a massive cave in. The inclusion of specific foods that you struggle to regulate consumption of. The specific foods differ between individuals, and some of us have way more trigger foods than others - especially when combined with stress conditions as above. While generally I think it's best not to be too restrictive for most people, if there are specific foods that you really struggle not to binge on at the best of times and after just a little taste then it's usually prudent to cut them altogether. Your meal timing and/or frequency needs adjusting. While the timing and number of meals each day won't do anything to change the rate of fat loss, it may have a significant impact on how easy it is to stick to your calorie deficit consistently. When cutting and experiencing lots of episodes of hunger or temptations to binge it's often a really good idea to experiment and see if eating at different times of the day, at different times relative to your periods of exercise, and/or if changing the number of meals you have and amount of food in each will make a difference. The formula for success here isn't going to be the same for everyone, but most people will have a best formula for appetite control based on all their individual factors. Your macros are way off. Increasing protein and dietary fiber will almost invariably reduce appetite to some degree when on a cut. The effects of carbs and fats in general on appetite vary too much between individuals for there to be a catch all formula, but if your protein is already fairly high and your appetite isn't playing nice then it may well be time to try a 10-20% switch between carbs and fats in either direction. Too much exercise. Utilizing the calorie burning effect of exercise can be a great tool during a cut to allow you to eat a little more with a slightly smaller energy intake reduction and still lose fat. However, although it varies between individuals, exercise often stimulates episodes of hunger and, when already in a deficit and running on low liver glycogen, exercise induced hunger pangs can be pretty intense and lead to a big temptation to eat something nice and carby and energy dense. In this case it might actually make you less hungry if you reduce calories a little more but cut some of the extra exercise you are doing. Not enough exercise and calories too low. Where I said in the point above that the response varies between individuals, for some people extra exercise and eating more food may well be exactly what is needed to avoid hunger pangs. The hormones that regulate appetite in response to exercise and calorie restriction really do vary a lot between all of us, and so near opposite approaches in how you create your energy deficit through the balance of food restriction and activity levels can be appropriate for different individuals. Habitual triggers. If you are used to eating in certain specific social situations, or have a long standing daily ritual when not cutting of sitting down in the evening to a treat, this kind of thing can be hard to just stop doing. It may trigger hunger pangs at the same time each day when the feed is missing or it might be more subtle and you may find yourself vigilant through the time you are expecting to have to deal with it but for the hunger to resurface some other time when you let your guard down. There are certainly more triggers too, but the above is a list of things is a good range of factors to think about if hunger pangs and binges are regular problems when cutting.
  5. BCAA retain muscle loss

    The thing with BCAAs is that while they do signal muscle proteins to retain mass and even to grow, that growth won't take place without all the other Essential Amino Acids also being present, so taking BCAAs without the other EAAs is akin to switching on a lamp that doesn't have a light bulb attached. Lots of evidence now to suggest BCAAs as not being useful in real world settings.
  6. Running BCAA at same time as MCT ???

    If you've bought them then use them up, and no issues using them together. Provided your diet is adequate though there's no additional benefit to taking either of these unfortunately.
  7. What supps do you lads take?

    No typo, but its 4000mg of bisglycinate, not actually 4000mg of elemental magnesium! The actual elemental content is around 480mg.
  8. U/L Routine look okay?

    Exercise selection looks good and is actually very similar to one of my bread and butter routines. If this is a new routine for you, stick with it for at least eight weeks and give it your best trying to increase the load on each exercise at least every 2-3 sessions.
  9. What supps do you lads take?

    Over the years I've tried a ton of things, but have whittled the list of things down to just a handful. To aid training performance I take Beta Alanine (5g daily), Citruline Malate (6g daily) and Creatine Mono (5g daily). I take all three of these together, half if each daily amount with breakfast and half with my evening meal. For BA and CM I always follow a loading protocol if I start retaking after not taking for more than a couple of months. For general dietary support I just take 40g of a protein blend of whey isolate, casein, egg protein (40/40/20%) 30 mins pre workout, and then sometimes another later in the day too if meals have been lower than I'd like on protein. I don't take a post workout shake because the pre-workout and my meal timing around my workouts eliminates the need. For general well-being I take a 50mg Zinc Picolinate every three days with my last meal of the day, and then 4000mg Magnesium Glycinate every other day just before bed. There are other supp's I consider useful (caffeine, taurine, l-tyrosine, GABA, fish oils) but they aren't necessary for me as regulars. Other people with specific dietary restrictions may benefit from other things too.
  10. The best time of day to train.

    Bayesian Bodybuilding is a good site - I know a couple of the authors from there and they put a lot of work into making sure the articles they put out properly represent the research. In regards to time of day training I think it definitely does make a difference to ease of performance when you train. For me personally I'm dreadful at a.m. exercise - my average mile time for a run in the afternoon is just over 7 mins but if running at 8 or 9a.m. then it's closer to 8 mins and I feel far more tired. Likewise with resistance training, if too early in the day I simply can't maintain intensity through the session and just feel way more fatigued. In part I'm sure this is down to a non-optimal pre workout feeding pattern when training early, but I think the evidence confirms that bio-rhythmic variations in core temperature and neurotransmitter and hormone secretions likely play a role too. I know many Olympic level coaches in many sports try to time training activities to the results from this kind of research also.
  11. I'm largely with @Mingster on this - generally you do far better by doing a limited number of movements but doing them as best you can than by doing a lot of exercises per session volume and therefore being forced to have a multiple body part split with a relatively low training frequency. Being assisted does increase per session capacity, and there is definitely a difference between individuals for how much volume they can handle or need per session though. Also, I think it's pretty clear that not every muscle has exactly the same capacity for volume, nor would exactly the same frequency be optimal for all muscles equally. That said though, for most people, training the same muscle every 3-5 days with a small number of quality exercises with moderate volume (possibly doing slightly different volume per muscle group according to individual need) and intense training is the best general formula for training for hypertrophy.
  12. The typical definition of NEAT is the energy we expend that isn't BMR (basic metabolic rate), DIT (diet induced thermogenesis), energy expended while sleeping, or energy expended during intentional exercise. There's also EPOC (Excess Post-Exercise Oxygen Consumption) which sometimes falls between the cracks and gets lumped in either as NEAT or BMR, even when perhaps it should really be tagged with intentional exercise. From that definition though technically intentional walking to burn kcals should really be counted as intentional exercise but, that aside, intentionally keeping active and moving around definitely is an important thing to be mindful of when trying to lose fat or limit fat gain in a lean bulk situation. It varies between individuals but one thing that invariably happens to everyone when they drop calories significantly, unless they are highly conscious of trying to counter it, is a drop in NEAT. This happens mostly in a way that people aren't aware of - they fall asleep a little earlier at night and wake up a little later; they are slower moving around in the morning and more sluggish mid afternoon and evening. People fidget less and become more likely to sit for longer and stand up for less, and are more likely to slouch or lie down than sit up. Motivation to do things also reduces. It's subtle but it adds up, and is one reason why when dropping calories by a certain amount people don't quite see the rate of weight loss they expected because they forgot to realise that the 'calories out' side changes slightly when calories are reduced. The response therefore is either to adjust your maintenance figure accordingly to reflect the estimated difference or be vigilant to try to counter the instinctive changes to reduce energy output.
  13. 10 a day?

    Many people, especially some men, tend to dislike consuming fruit and veg in large quantities - there's a kind of macho culture about starchy carbs and huge cuts of meat combined with a disdain for anyone who eats salads or who enjoys fruit and veg that actually is kind of pathetic IMO. Ten portions a day is certainly more than most westerners of this generation are used to eating, so for most people who want to change to this it will usually take a gradual approach over a decent amount of time to actually stick as a habit, but it's definitely worth it. I think a lot of people who don't see the value fall into the group of people who normally only consume say one or two portions a day, have tried adding one or two more for a week or two and saw no benefit so therefore assume it's an overhyped idea and waste of time. The thing is though that that doesn't work because it simply isn't doing enough or doing it for long enough. The data supporting increasing fruit, veg, nuts and whole grain intake way above the normal levels standard western diet is actually pretty decent. It's of course not going to make everyone live to 200 years old and be immune to disease, but it likely will have a meaningfully beneficial effect on health over a long period if followed properly. It also doesn't mean some processed stuff is bad either.
  14. The reason that there are so many different claims on the protein amount you need is because there are so many individual studies on this topic that have results slightly different to each other and you can find a plausible article written about any one or group of them to suggest almost anything. The trick therefore is to find the most recent meta analyses (where lots of studies are combined, cross referenced, 'bad data' is removed, and an overall set of values determined) out there on this topic and to see what they say. At the moment the best data suggests that, with a confidence rating of 95 (meaning 95% of the population will do perfectly well in this range), you can achieve optimal muscle growth and general health if you consume 1.2 - 1.6g protein per kg of body weight each day. In grams of protein per pound of body weight, this works out at slightly less than 1g protein per 1lb of body weight. If you want to consume more however, it's perfectly ok, and there may be some different advantages to doing so such as appetite suppression. For how to consume it, while the body can absorb and utilize much higher amounts of protein than this per meal (ignore the 'you can only utilize 30g protein per meal' nonsense, it's been disproven so many times), splitting your total daily requirement of protein into fairly equally spaced 30-40g feeds throughout the day may have a small anticatabolic advantage over having larger feeds less often. This is nothing like as important as getting the total amount of protein right, but more data than not suggests it does make a small beneficial difference on top of consuming the right amount. Finally, anticipating some common questions, it doesn't seem to matter very much whether you consume your protein as solid food or liquid form in a real world situation. So long as you go for higher quality protein sources, you'll be fine however you consume it. Also, you may read that high protein intakes are bad for the kidneys or cause bone wasting. While this myth isn't directly true at all, a very high protein intake when also combined with a very low carb intake, higher fat intake and no mineral supplementation there might well increase some risk factors here. Note the increased risk is not specifically caused by the high protein on it's own though, it's the absence of the kind of nutrients that only really come from regular fruit and veg intake combined with the high protein and fat intake that may lead to potential problems. A balanced diet that contains high protein and where regular exercise is performed won't put you in any increased risk of these issues.
  15. Meditation

    Meditation in all it's different forms is still seen as pretty much a hippy thing, or a pretentious wanking exercise by many people, but there's now a fairly large body of scientific evidence showing a clear and direct link between regular meditation and an improved immune system, lower levels of anxiety and improved mood, lower blood pressure, higher pain tolerance and even possibly a slowing of certain features of cellular aging. Meditation is also directly observed to increase grey matter in the brain and slow the progression of some degenerative brain diseases. I've played around with quite a few styles of meditation over the years and find that different techniques affect my mood and sense of being in different ways. Some of the styles most heavily tied up with spiritual concepts are probably a little too out there for anyone not interested in that side of things, and some styles are just hard and slow to learn, but things like Mindfulness Meditation are pretty easy to master if you are willing and show benefit pretty quickly. I did a really quick Youtube search for a couple two specific lectures on meditation that I wanted to share but couldn't find either, but two guys who are pretty good at explaining the how of it are Eckhart Tolle and Jon Kabbat-Zin, and I'd suggest a search on those for anyone really interested.
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