Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
Start rant
I've noticed something that I thought wouldn't happen around here because most folks here are smarter than the average dieter. While poking through the workout logs, I've noticed several people on low calorie diets (1100-1400 a day range) who are also doing some pretty intense workouts.
Given the amount of knowledge and info that's shared here, why are there still folks who think they don't need to eat an amount that's proportionate to their energy expenditure? Are any of these people (you know who you are) calculating your BMR and taking that into account? Am I missing something?
I'd never have one of my clients eating that little, especially considering the types of workouts I put them through.
End rant.
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Those who live by the sword, get shot by those who don't.
To me Steve you just pointed out the "Pink Elephant". I have voiced the same concerns and agree. That being said fear can drive you harder than training. I can think of a handful of people I would put on my repair program, H.E.L.L. was largely inspired from one log here in particular.
It is a hard battle to win, my day is filled with trying to get people to eat more.
Absolutely! Heck, my lunch today had more cals than others eat all day! I know my goals are different, but regardless of the goal, you still gotta stoke the fire if you want to keep it burning.
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Those who live by the sword, get shot by those who don't.
So, Leigh, what do you recommend? Any hints/suggestions on matching the in and out?
I often hit stalling points/plateaus during dieting. Sometimes when I've stalled, I eat 500 or more additional cals for a few days, and THEN I lose a couple of pounds. And I never go very low, rarely under 1,800 cals.
I started adding more mayo and butter and nuts. 5-10 pounds off. Diabetics have to watch protein because it too likes to turn into glucose at higher levels.
I can't speak for other but I know that intense workouts make me want to eat. When I was doing HT1 I was eating like I was going to the chair. And I couldn't help, it the workouts fed my hunger.
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
I like to get them eating at maintenance, and let the workout provide the calorie deficit. Once progress stalls, I'll switch to their current maintenance needs (cuz what was maintenance before isn't maintenance now). That usually does the trick. (Usually, but not always. May need to add/subtract some cals as needed, but usually no more than 250 a day at a time).
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Those who live by the sword, get shot by those who don't.
So, Leigh, what do you recommend? Any hints/suggestions on matching the in and out?
I often hit stalling points/plateaus during dieting. Sometimes when I've stalled, I eat 500 or more additional cals for a few days, and THEN I lose a couple of pounds. And I never go very low, rarely under 1,800 cals.
Basically my biggest "hint" in general is to not be a serial dieter and if you find you fall into that category, it might be time to look and how well you know you body. The key to having the best fat loss is to understand your daily caloric needs.
I feel it helps those without aid of technology to figure out in a full proof manner how to understand your activity level.
If you are a serial dieter, yet you take a few months to truly understand your activity level and feed that level, you will 9/10 never have a problem losing fat again and really be able to toy and tweak your body comp. The average person doesn't want to take the time and the average female trainee is too scared.
Now let's say you have figured out your level, how do we not mess it up?
-Don't train to hard or eat too low
-Take regular dieting breaks where you eat at maintenance for at least a week.
-Sleep, hydrate, rest and repeat
-Don't cut carbs unless you have to
-Bounce caloric intake with activity
-Out just of a high focus on general movement as aggressive training. What good is busting your butt at the gym for a quick 35 min workout if the rest of the night you can't do anything but lay on the couch, therefore lowering you remainder of activity level.
A big problem right now is highly intense workouts with low calories, its stupid. If you are going to train really hard, you need to eat and repair hard.
Case Client-Fat loss needed, moderate active level job
Geoff-SW-259 pounds CW-189 (goal) 5'10, 32, Male
Length of time-6 months (70 pounds, This is biggest loser quality loss)
Caloric average first two months 3500
Caloric average next two months 3200
Caloric average last month 3000
He did a modified version of the H.E.L.L. program twice. Program consist of supersets, plyo, drills, HIIT, the works. He never dropped below 3000 calories and even with that much of a loss in BW that should give way to a metabolic drop, he still lost on 3000 caloric average.
That is the result of eating hard and training hard. Sadly I have to twist peoples arm to do so, even turn people away because they wont.
Good stuff, Leigh. Gee, you're really smart and cute, to boot.
Even though I'm not really lean, wherever I try to lighten up intake/lean out more, I notice I'm just not as strong, nor necessarily as fast/quick, nor have much energy, as when I'm a bit heavier. As a martial artist, I ultimately want better performance and energy, rather than curb appeal, even if I don't get below high teens % bf. I often find I can move faster and perform better at high teens bf than when I drop 8 or 10 pounds.
I've got a wife who loves me and students and peers who respect and admire me. I guess I don't have to get hung up on trying to get a beach body at 47 years old.
Then again, it might just be my having a hard time balancing caloric requirements. Part of it is never being really sure how hard I am working in a day/in a given workout, or how hard I will be working later on.
I just skimmed your articles, but I'll get back to those. That might just be the process I need to figure stuff out. Nothing wrong with performing well and being a bit more sexy.
I always am curious to where people figure out the amount of calories they want to eat every day. Almost always, when dieting, people put it to low And when trying to gain muscle, again, to low. How people came up with these numbers, who knows.
Dieting is not my best thing, I can eat cheeseburgers all day and if I ate every meal til i was 'full' id loose weight, fast. Got to force feed every damn meal unfortunatley. If I ate 1400cals per day (5-6x bw) id probally just die. :p I think there are alot more people out there like me, they just dont generally come to 'diet' sections of websites because, they are skinny and 'diets' are for fat people.
So, let's say I totally get the message, and I buy into it: Train hard, eat harder. And, that is my current goal. But, I struggle to eat the appropriate amount of calories, mostly because I just don't have an appetite and I don't find food all that enjoyable.
I just don't get that hungry, and when I do, it only takes a small amount of food for me to feel uninterested again, and by then I'm on the verge of gagging if I take another bite. Some days I'm able to eat enough to hit my calories, and other days it's a real struggle.
What are some things I can do to "trick" or convince myself into eating. What are some ways I can get those calories I need (2000-2400/day) without it being a miserable experience? Is it a habit that will take time to develop? Is it a mental shift that needs to happen? I'm currently following Plan A of TNT. Honestly, if I could get all my calories and nutrition from a pill a day, I would!
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
Victoria, there are two suggestions that come immediately to mind:
1. Calorie dense foods. Oils, nuts, peanuts/butter, somewhat fatty proteins (meats, cheese). Practically everyone can use more olive oils and nuts/oils in their diet.
2. Liquid supplementation with something like Muscle Milk.
So, let's say I totally get the message, and I buy into it: Train hard, eat harder. And, that is my current goal. But, I struggle to eat the appropriate amount of calories, mostly because I just don't have an appetite and I don't find food all that enjoyable.
I just don't get that hungry, and when I do, it only takes a small amount of food for me to feel uninterested again, and by then I'm on the verge of gagging if I take another bite. Some days I'm able to eat enough to hit my calories, and other days it's a real struggle.
What are some things I can do to "trick" or convince myself into eating. What are some ways I can get those calories I need (2000-2400/day) without it being a miserable experience? Is it a habit that will take time to develop? Is it a mental shift that needs to happen? I'm currently following Plan A of TNT. Honestly, if I could get all my calories and nutrition from a pill a day, I would!
There are a few questions I would have before giving a direct answer.
Are you limiting your carb intake to lower calories fruits and veggies (no starch?)
Do you get full, or just lose your appetite?
Previous to TNT, have you been eating a diet high in low caloric fruit/veggie, lean protein, poly/mono fats?
Make a shake with:
1 medium banana
2 tablespoons peanut butter
30-40g chocolate whey protein
Drink half of it sometime in the first part of the day, the second half later on. It'll boost your intake by about 500 cals or so, and give you lots of protein, fats and some good carbs. Potassium and fiber too.
It's a lot easier to down half of a pb-chocloate shake than chew down whole foods.
Victoria, there are two suggestions that come immediately to mind:
1. Calorie dense foods. Oils, nuts, peanuts/butter, somewhat fatty proteins (meats, cheese). Practically everyone can use more olive oils and nuts/oils in their diet.
2. Liquid supplementation with something like Muscle Milk.
Luckily, TNT is basically made up of foods like these. So, I'm already eating in that manner. I'm not familiar with Muscle Milk, but I do drink PP with a scoop of peanut butter and even a little cream. Makes it more appetizing.
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Originally Posted by Ian Kay
Take Chris's two suggestions and combine them:
Make a shake with:
1 medium banana
2 tablespoons peanut butter
30-40g chocolate whey protein
Drink half of it sometime in the first part of the day, the second half later on. It'll boost your intake by about 500 cals or so, and give you lots of protein, fats and some good carbs. Potassium and fiber too.
It's a lot easier to down half of a pb-chocloate shake than chew down whole foods.
I've been thinking about how I could take in some of my meals in liquid form when solid foods just aren't appealing to me. But, TNT Plan A does not include fruits. Argh!
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Originally Posted by Leigh P.
There are a few questions I would have before giving a direct answer.
Are you limiting your carb intake to lower calories fruits and veggies (no starch?)
TNT limits carb intake. No fruit, no starchy carbs. But, there are plenty of high-cal foods in there.
Here's a quick list of acceptable foods on Plan A:
THE FAT-BURNING TIME ZONE FOODS
High-Quality Protein
Low-Starch Vegetables
Natural Fats
Beef
Artichokes
Mushrooms
Avocadoes
Cheese
Asparagus
Onions
Butter
Eggs
Broccoli
Peppers
Coconut
Fish
Brussels Sprouts
Spinach
Cream
Pork
Cauliflower
Tomatoes
Nuts and Seeds
Poultry
Celery
Turnips
Olives, Olive oil, and Canola Oil
Whey and Casein Protein
Cucumbers
Zucchini
Sour Cream
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Do you get full, or just lose your appetite?
Both. I get full very quickly, and as the day progresses, my appetite decreases. Dinner is the most difficult.
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Previous to TNT, have you been eating a diet high in low caloric fruit/veggie, lean protein, poly/mono fats?
Prior to TNT I was following PN. So, more fruits, and starchy carbs only around workouts. I don't think TNT is all that different from PN, except for the bigger limitation on carbs by avoiding fruits and starchy stuff.
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
Both. I get full very quickly, and as the day progresses, my appetite decreases. Dinner is the most difficult.
Sorry, just one more question.
Can you please describe full to me. Here is what I mean...
Full#1-Slight expansion of in your waist, feeling of nourished. End of the night you feel as if there just inst much room left.
Full#2-More defined and noticeable expansion of waist and stomach area, feeling of "stuffed", little to no room feeling for more food.
Full#3-You are comparable to Ethiopian, hard or tight to breathe, perhaps even nausea or Gerd type symptoms,and have to fight yourself at the intake of more food.
Lastly what do you do in a day, not including your workout, what is your daily activity?
Can you please describe full to me. Here is what I mean...
Full#1-Slight expansion of in your waist, feeling of nourished. End of the night you feel as if there just inst much room left.
Full#2-More defined and noticeable expansion of waist and stomach area, feeling of "stuffed", little to no room feeling for more food.
Full#3-You are comparable to Ethiopian, hard or tight to breathe, perhaps even nausea or Gerd type symptoms,and have to fight yourself at the intake of more food.
I think I fall mostly under Full #1. However, end of the night isn't so much about physical room, but more of a lack of appetite. I'm usually just not that hungry. Only once in a while have I felt full like #2 (after Thanksgiving dinner for example) and I don't think I've ever felt full like #3.
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Lastly what do you do in a day, not including your workout, what is your daily activity?
I sit at the computer all day. I work on the 3rd floor so a couple trips up and down the stairs throughout the day and a block walk to my car is the most movement I get during work.
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On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
I think perhaps a lot of sources out there dont give consideration to the amount of exercise you're doing.
My wife and I once subscribed to one of those diet food service things (liteneasy in australia) where they send you all your meals for a week. Their recommendations based on our weight/height/lifestyle as 1200 cals for her and 1500 cals for me. Atm doing Alwyns afterburn program I'm on 2050 and she's on 1950, and we're losing weight better now than we did then.
Heck, I cant imagine how they do it. I just couldnt finish my workouts without a workout drink. Throw in a quality breakfast and I'm already closing on 1000 cals.
I sit at the computer all day. I work on the 3rd floor so a couple trips up and down the stairs throughout the day and a block walk to my car is the most movement I get during work.
If your day is really this low maintenance and your activity other than work isn't that high then you may just not be burning as much as you think you are.
Let me give you an example. I have a roaring healthy metabolism, most days I burn roughly 2700-3000 calories. I should though, I am a trainer. I move around a lot, I train myself hard, I move with my clients. If I don't feed a lot I would be one unhappy person. Understand that from the time I get up to the time I go to bed, I am usually moving. Even when I am online it is usually from my laptop and that can be from the middle of a field or at the top of a hill I just got done running up and down with a client to inspire. Now I am speaking more of in the past because I can't train and do as much right now, so on days that I sit, I don't burn crap. Don't get me wrong I burn at a normal and healthy rate for crap, but its crap none the less.
If I sit at my computer all day and don't do anything but a training session (of the past) and cook a little and call it a day, I am lucky to burn 1800-2000 calories in 24 hours with a workout. Hey that is the price I pay for being in such good shape and small. My heart rate is low, normal blood pressure, normal body temperature, low stress for the most part. I burn more in my sleep than I do sitting at a computer.
So I am not saying that you don't burn a lot, but if you are doing intense workouts and they are short, there is only so much caloric burn you can fit in 30-40 mins. However, there is a lot of hormones fuss and confusion, CNS damage, electrolyte imbalances and more that you can do in 30-40 mins. So you maybe you aren't eating that low or low enough to be in a strong deficit, but aren't training right or resting right either.
Let me further extend.
Let's say you are trying to readjust your metabolic health because you have been 1) training very hard for a while 2) were eating too low or haven't eaten at maintenance for a while 3) never rest for an extended period of time.
Taking one thing and making it right but not fixing the other, doesn't really solve your problem. Most people will half ass trying to "fix" their metabolism. They can't possibly take resting and eating, the fear of weight gain is too much. So they eat more and train more. Well that does do it to some degree but most end up either still not eating enough for training or going over and they start bulking. Also still not resting so still releasing cortisol and other hormone unhappy's. You should see waist and stomach width measurements for my overtraining clan.
It is this simple...wait no here is an analogy.
You have cut your finger. You also happen to work with waste and sewage. Now the doctor has told you to take some time off work because if this cut and your job is a set ground for infection. You being a smart ass and thinking you know it all go back to work early anyway. Crap gets in your cut, and now not only is it not healing, you have a nasty infection going on now that is hitting the rest of your body. Now you are going to live, but it will be months until you recover fully. All you had to do was just rest in the first place.
So my biggest tip to anyone who is trying to repair is don't half ass it. I assure you if you just jump in full force trying to repair yourself then you get in and get it done. Half ass it and your results will be or worse.
If you think your metabolism and hormones can't get as nasty as that finger, think again.
In the 3 years I've been vigorously tracking my calories, including all the indiscretions I've seen maintenance go up from a measly 1600 kcal when being totally sedentary and recovery up to 2700 kcal when I'd just done a lot of painting before moving into another home and going back to lifting.
For about a year (and a half) I wasn't really aiming at fat loss, but just wanted to recover good health and strength. Once I'd reached 2700 kcal as maintenance, I was lulled into sleep thinking I could keep that roaring high maintenance. Which didn't happen as my body got used to the taxing routines and maintenance dropped to around 2200 kcal.. and I got fat as a result of it.
Took me another year to get the hang of it, partly because I would indulge into grains too often. Over time I discovered that grains, and more specifically glutinous grains as well as dairy, some nuts (cashews, peanuts) as well as soy (more specifically soy lecithin) are suppressing my metabolism by exerting an influence on thyroid output.
Once I stayed away most of the time of these foods (like you do with e.g the TNT diet or a Paleo Diet), fat loss was relatively easy.
Relatively, since there is one rule that I had to apply. Just like in baseball I'd need to eat at or above maintenance at least 2 times, preferably 3 times/week.
Or rather, since I worked out every other day in a UB/LB split: eat at maintenance on the UB-days and above maintenance on the LB-days.
Then on rest days I was able to cut waaaaay lower than I'd ever done before, sometimes even going as low as 1000 kcal (1000-1200kcal below mtn). However, going *that* low somehow didn't ever give better results than stopping at around 1300-1400 kcal which is my new preferred 'lowest' intake.
Oh.. and whatever you do.. if you want to cut calories hard, don't be dumb like me and cut back in lifting volume. I got carried away with a new 8-wk program and progressed too long with a too high volume. Getting shingles was my reward.
Take home message for me: go back to
- eating at maintenance for 3-4 months and
- low-volume lifting with only 4-wk programs
Four week programs are short enough to not make you overreach/train when on a deficit and allows for a program that coincides with my menstrual cycle. I've got it set up in such a way that I'm reaching my peak (heaviest weights) right at the cusp of my desire to overeat and then start do more metabolic work to burn off the excess calories.
Why disregard the fact that nearly every single woman on earth is dying for chocolate (or just plain more food). Work with it.. not against it: never distrust your instinct or Mother Nature.
I think it's a little short sighted to simply tell people to train harder and eat more.
This is basically the "G-Flux" philosophy of John Berardi.
It's a great idea in theory if you are single with no kids.
Some of us are married with a family and a job, you know- a life.
I lift three times a week for about 45 minutes. If I am cutting and not losing fat then I am going to reduce calories. Period, end of story.
I am not going to sacrifice time with my family or throw my life's balance out of whack by working out six or seven days a week with HIIT cardio, etc. It's just not going to happen.
Now, I carb cycle to preserve lean muscle and keep my metabolism humming as best I can. But on low calorie days I may drop as low as 1700 calories.
Keep in mind I'm 6', 173 lbs at 11% body fat.
For high carb high calorie days I jump up to 2500 or so, and every few months I eat maintenance for a week or two.
Some personal trainers need to learn how to provide realistic solutions to busy people. Not give them pie in the sky rhetoric about working harder, and turning people away who can't.
Finally, LOTS of people get shredded and preserve lean mass by letting diet make up at least half of the caloric deficit.
By taking breaks from lifting and dieting at strategic times you can cut up just fine without getting hurt.
Some personal trainers need to learn how to provide realistic solutions to busy people. Not give them pie in the sky rhetoric about working harder, and turning people away who can't.
Finally, LOTS of people get shredded and preserve lean mass by letting diet make up at least half of the caloric deficit.
True. But, lots of dieters need to be realistic about how they can look based on the amount of exercise that they are willing or able to do.
Some people won't get a six pack without resorting to more exercise than they can fit into their lives.
True. But, lots of dieters need to be realistic about how they can look based on the amount of exercise that they are willing or able to do.
Some people won't get a six pack without resorting to more exercise than they can fit into their lives.
I have to disagree with this. A has little to do with exercise unless you lack proper muscle mass.
If you are trying to achieve a six pack it is very simple, you need 3 things. Low body fat, enough muscle mass at that low body fat to have definition and the actual genetic ab shape of the standard six pack look which most have some sort of variation of that shape or more (8-12 pack or the rounded pack).
If you diet down, diet down, and diet down, and never bother to achieve good lean muscle mass build then you can get as lean as you want and never have a six pack.
So if you diet down and get pretty lean and there is no six pack then you need to feed for LBM gain and get enough muscle mass so that either slowly you start to build your six pack by a slow and lean bulk or with your next cut you diet down to your six pack. It is simple as that.
Here is a client picture of what I mean.
Super lean in the first picture, there is just no six pack to be seen, any more lean and this guy would be a stick. After a slow bulk this is what was achieved.
Before he was overtraining his abs, actually his hip flexors but with ab exercises, and not eating enough. This was done on a 4 day a week A/B split training program and slow caloric increase, plenty of rest and with bread and pasta in his diet, you know evil foods.
Training more is to eat more and achieve a result faster, it is merely another method, not the only method. If you have a decent natural muscle build you can get a six pack without doing anything at all. It is about how much muscle you have and dieting down and over training is the quick way to take it away.
I am short on time but I am going to hit on the other post later.
"Six pack" was a bad example. I meant very lean. But, the hallmark of leanness for most men is the six pack.
Some people probably can't get as lean as the guy on the left without more exercise than they have (or think they have) time for. They probably still could by eating less and less, but that can only last so long.
Adding muscle helps for the look, but not the leanness itself. If I add about 10lbs of muscle, I burn about 60-70 extra calories in the day if I'm just sitting around. Of course, there are extra benefits to the muscle mass (capability to do more microtrauma, burn extra calories when you do take a jog or walk, chicks dig you, etc.).
My own body seems to very quickly adapt to any deficit I put myself in. I put seems in italics because I could be wrong and screwing things up. I think I've done it right in the past. Usually, for the first two weeks, I lose fat, then it slows to a crawl, then stops. I could go with less food, but then I get the "starving yourself" talk. In fact, I've tried the VERY low calorie diet for a while. It worked for about three weeks.
Some people probably can't get as lean as the guy on the left without more exercise than they have (or think they have) time for. They probably still could by eating less and less, but that can only last so long.
Again that leaness has nothing to do with exercise. I have yet to find where a smart deficit is blocked with a metabolic drop that was enough to where the deficit no longer worked without training. I have however seen training put a block on loss and metabolic rate when in excess.
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Adding muscle helps for the look, but not the leanness itself. If I add about 10lbs of muscle, I burn about 60-70 extra calories in the day if I'm just sitting around. Of course, there are extra benefits to the muscle mass (capability to do more microtrauma, burn extra calories when you do take a jog or walk, chicks dig you, etc.).
Muscle mass does little to nothing to help with a large increase in metabolic behavior or overall caloric burn. Mass is mass, extra weight gives extra caloric burn, muscle can do it a little more but nothing earth shaking.
That 10 pounds of muscle mass on the abs though is going to make a huge difference in what is left when that body fat disappears. That "look" is what people want, they are going about it the wrong way to get it.
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My own body seems to very quickly adapt to any deficit I put myself in. I put seems in italics because I could be wrong and screwing things up. I think I've done it right in the past. Usually, for the first two weeks, I lose fat, then it slows to a crawl, then stops. I could go with less food, but then I get the "starving yourself" talk. In fact, I've tried the VERY low calorie diet for a while. It worked for about three weeks.
There is a difference between metabolic rate adaptation and physical/psychological adaptation. Working with caloric burning devices I have seen a slow in extra movement, not in actual metabolic burn in these situation. Where people usually blame a slow metabolic rate it is really just getting more tired and moving less. From shaking your foot when you sit to asking your wife to get something out of the car you normally would have.
It is very rare when I actually come across stunted RMR burn. Usually this is the case with those with a severe eating disorder that gives way to more harsh reactions. I have seen a 52% drop, the highest I have calculated yet, in a women who lost her hair and was 89 pounds with an eating disorder. Normally what I come across is damage in hormone function, digestive, enzymes, etc but actual RMR burn is fine or only minimally lowered in a damage sense.
9 times out of 10 though it is someone just doing something wrong but it food, thinking they burn more than they do, slowly their activity, etc.
9 out of 10 it is "your fault" not your bodies. That doesn't mean your body can't be messing with you to make it your fault and get your communication messed up a little, but your fault none the less.
But that is what you want, if it is your fault you can fix it.
There is a difference between metabolic rate adaptation and physical/psychological adaptation. Working with caloric burning devices I have seen a slow in extra movement, not in actual metabolic burn in these situation. Where people usually blame a slow metabolic rate it is really just getting more tired and moving less. From shaking your foot when you sit to asking your wife to get something out of the car you normally would have.
Excellent points.
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Originally Posted by Leigh P.
It is very rare when I actually come across stunted RMR burn. Usually this is the case with those with a severe eating disorder that gives way to more harsh reactions. I have seen a 52% drop, the highest I have calculated yet, in a women who lost her hair and was 89 pounds with an eating disorder. Normally what I come across is damage in hormone function, digestive, enzymes, etc but actual RMR burn is fine or only minimally lowered in a damage sense.
So why so much concern (not talking about you) when people try the Velocity Diet or Get Shredded trying to lose the last layers?
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Originally Posted by Leigh P.
9 times out of 10 though it is someone just doing something wrong but it food, thinking they burn more than they do, slowly their activity, etc.
9 out of 10 it is "your fault" not your bodies. That doesn't mean your body can't be messing with you to make it your fault and get your communication messed up a little, but your fault none the less.
But that is what you want, if it is your fault you can fix it.
I can be weak. I'll admit it. It's frustrating to have been losing fat for four years and not be there yet. You start to look for reasons... But, you're probably spot on.
Low calorie diets and vigorous lifting
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Linear Mode
