Gym And Supplement Discussion

[-FIGJAM-]

that is the argument of IIFYM yes

not sure I agree when it comes to saturated fat content to normal fat.

[jangles]

Very interested in this topic

I had a read of the article, will watch the video at lunch time

So are we saying that hypothetically if I need a meal that had say 'x' protein/carb/fat ratio

And it could either be Chicken/brown rice vs McDonalds Burger (On the assumption these two meals based on their servings had the same macro content of protein/carb/fat

Eating either or would be much of a muchness?

Yes, that is correct. If you did the latter every day, then you might find that you won't yield as good results. As far as an overall picture of the weeks intake, then no, it won't matter. You still have to get decent fibre and nutrients into the body though.

As far as it concerns most general people who are 12%bf and above, if you're in a deficit it won't matter. It's optimising the deficit so you get the 'right' amounts of macronutrients as opposed to eating 100g protein and 400g carbs.....

So basically, if you read the article, then yes, that's exactly what it says, that's its exactly what it means.

Edited August 15, 2013 by jangles

[mungy]

They dont count saturated fat, when you count fat intake its based on omega fats

[jangles]

They dont count saturated fat, when you count fat intake its based on omega fats

If you consume it, it's counted under the title 'FAT'

Edited August 15, 2013 by jangles

[blah_blah]

Yes, that is correct. If you did the latter every day, then you might find that you won't yield as good results. As far as an overall picture of the weeks intake, then no, it won't matter. You still have to get decent fibre and nutrients into the body though.

As far as it concerns most general people who are 12%bf and above, if you're in a deficit it won't matter.

Would taking say Metaumcil (fibre supplement) and a multivitamin make up for this?

Or does this not compare to what you get in real food?

I'm not asking to take shortcuts in my diet wherever I can see possible, but this I spose goes against the traditional thinking where you need to eat 'clean' if you want to get ripped public perception

[blah_blah]

In saying all this

Not sure if it applies to everyone else

But if I eat clean I feel ok after a meal, if i eat a large Macca's meal I usually feel like sluggish

example say I eat a large Big Mac Meal vs say Chicken/brown/brocolli rice & add in almonds for the equivalent fat and fruit for the equivalent sugar/carb intake

Keen to hear peoples thoughts

[jangles]

Would taking say Metaumcil (fibre supplement) and a multivitamin make up for this?

Or does this not compare to what you get in real food?

I'm not asking to take shortcuts in my diet wherever I can see possible, but this I spose goes against the traditional thinking where you need to eat 'clean' if you want to get ripped public perception

It's a supplement, like all supplements, it makes up for something that you can get from natural sources. You'd be better off with the supplement if you were lacking on that day, making a habit of supplementing isn't optimal though.

It's flexible dieting, not every bit of crap you want dieting, which you can't if you're trying to hit those numbers, just as the article stated.

[jangles]

In saying all this

Not sure if it applies to everyone else

But if I eat clean I feel ok after a meal, if i eat a large Macca's meal I usually feel like sluggish

example say I eat a large Big Mac Meal vs say Chicken/brown/brocolli rice & add in almonds for the equivalent fat and fruit for the equivalent sugar/carb intake

Keen to hear peoples thoughts

Personal preferences, you're not going to eat if it makes you feel like shit just because you can are you? Chances are if you turned your clean meal into something that had as much fat, you wouldn't like the taste of it much or feel great.

Try eating that big mac meal and then keeping your fat on target for the rest of the day to match protein and carbs. Hard ask unles you're eating 4000kcal a day.

Edited August 15, 2013 by jangles

[blah_blah]

Makes sense

[mungy]

It was basically designed by athletes who couldnt wait 6 days to eat fatty foods, the "cheat" day, so instead of having one cheat day a week they simply spread it over the entire week, at the end of the day it really was just designed to keep the metabolism working properly all week intead of giving it a shock once a week

[Birds]

Try eating that big mac meal and then keeping your fat on target for the rest of the day to match protein and carbs. Hard ask unles you're eating 4000kcal a day.

+1

Herein lies the real reason junk food is unhealthy. It's not so much the actual figure of fat that's in it, but what that fat means to your daily intake of calories. If you're on 5,000 calories a day then a fatty burger is nothing in the scheme of things. If you're on 2,500 calories a day, the fat means twice as much to you because the burger is going to consume a lot of your calories and you won't have as much left to spend on good food with substantially higher protein content than fat. Go over your caloric goal without the extra exercise to balance it out and you put on fat.

In junk food, the P/C/F ratios are usually way out from ideal (either high carbs and fat, or pure sugars) and therefore meeting protein or other nutritional requirements whilst staying under your caloric goal is difficult. This is where calorie counting on it's own fails, unless you break it down into macros, because you can meet caloric maintenance with a few bags of potato chips. You're just getting f**k all protein. Hence "skinny fat": eating f**kall, so you're skinny, but what you eat has as much fat as it does protein and carbs, so you're fat too. You are what you eat.

Getting ripped (<10% body fat) is simply the opposite of this. You eat food that's very high in protein, low in man-made carbs and fats, and you are likely on a caloric deficit whilst attempting to train as hard, if not harder, too. It's simple on paper, difficult mentally. I got down to 8% and that was shit for me. Felt sapped of energy during workouts; I don't know how people do 4% and keep up gym. Admittedly my diet wasn't fantastic and I was operating at a deficit, rather than maintaining with a diet of pure protein, but the latter is still hard mentally and has to be done slowly over time so the body adapts.

If you don't care about body fat, fast food isn't the worst example of a junk food for the gym, because they usually have some sort of bread and some sort of meat, which is carbs and protein. Your arteries might hate you though.

[Birds]

Feel like I stated the obvious over and over in that tl;dr, but it really is that simple. I remember being taught this shit in less scientific terms as a kid - pretty sure everyone else was too, cept the fat kids with shitty parents - I don't know why people find it hard to do as adults? Discipline? Fair enough, that's tough. But getting your head around the fact an ice cream will make you fat and lean chicken/tuna + veggies will get you ripped isn't hard. I feel like people use lack of understanding / overconplicating things as an excuse for shitty diets and poor performance, when they KNOW what is good and bad for their goals. Or they want to have their cake and eat it too. It requires some dedication; requires you to tell people to F off when they try to make you eat a slice of cake to make themselves feel better about it.

[blah_blah]

Just watched the vid, quite informative

[Dani Boi]

I save about 10% of my calories for junk food a day but on weekends I'll just eat whatever usually because I eat out for lunch/dinners so hard to keep track of calories eaten.

[jangles]

Just watched the vid, quite informative

Watch number 16 too,http://www.biolayne.com/nutrition/biolayne-video-log-16-metabolic-damage-v3-0-damage-control-a-mechanistic-discussion-of-metabolic-adaptation/

[jangles]

Feel like I stated the obvious over and over in that tl;dr, but it really is that simple. I remember being taught this shit in less scientific terms as a kid - pretty sure everyone else was too, cept the fat kids with shitty parents - I don't know why people find it hard to do as adults? Discipline? Fair enough, that's tough. But getting your head around the fact an ice cream will make you fat and lean chicken/tuna + veggies will get you ripped isn't hard. I feel like people use lack of understanding / overconplicating things as an excuse for shitty diets and poor performance, when they KNOW what is good and bad for their goals. Or they want to have their cake and eat it too. It requires some dedication; requires you to tell people to F off when they try to make you eat a slice of cake to make themselves feel better about it.

I feel the same.

[Brotato]

How do you guys deal with frustration when you can't hit the numbers you used to? Aside form the obvious of keep trying.

Been in a rut since last week, just reluctant to do anything....

[L33SH]

it's a horrible feeling hey! Buy something gym related to help motivate you?

[Brotato]

I've bought muay thai stuff a few weeks back but just being stressed from work has made me not want to do anything. Was active for a few days last week and it felt damn good, hitting PR's but I dunno...FARRRRRRRRRRRRRRRRRRR OUT

[bozodos]

try to go for more reps at lower or more sets or less reps more weight usually.