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My knowledge/experience gained in 2019 :
- A calorie is a calorie, for weight loss. Fat loss requires more attention to detail to your macro nutrients combined with resistance training for muscle retention or minimizing muscle loss. The first 40lbs I lost I was just a slightly smaller version of my former self with no improvement in body composition.
Studies showing a minimum of 0.7g/protein per lb of body weight (1.6g/kg) is sufficient to maintain lean body mass during a cut. I personally aim for 1g/lb as protein is more satiating than fats/carbs.
- Complete vs incomplete proteins. Meat, fish, poultry, dairy, eggs contain an adequate proportion of each of the nine essential amino acids that the body needs to build/repair cells. Plant/soy/bean based proteins lack some EAAs and require combining a variety of other incomplete proteins to form a complete protein.
This was especially important for me as we constantly see marketing for "high protein" cereals, granola bars, etc but in fact they generally don't offer complete proteins unless combined with other sources.
- It's never a bad time to start resistance training. Understanding progressive overload, following a program that has defined structure on when and how to increase weight/reps will aid in maintaining/building muscle. Going through the motions blindly without structure will not lead to optimal muscle stimulus for growth.
- Weight loss is not linear. Weight shifts happen, in my case up to +/- 8lbs day to day. There are so many variables that can affect weight change (water, glycogen, carbs, sodium, etc), focus on being consistent with calories and monitor progress in the mirror. Take pictures weekly/bi-weekly if needed.
- Epstein didn't kill himself
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1527 kcal
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Vet: 41,30g | Eiwit: 161,50g | Kolhy: 125,50g.
Ontbijt: homemade chicken fettuccini, Neilson Dairy 18% Table Cream, Sugar. Lunch: Whey Isolate, Fairlife lactose free skim milk. Diner: Beef Tenderloin (Lean Only, Trimmed to 1/8" Fat). Snacks/Andere: Tim Hortons Double Double (Medium). meer...
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