Kelly's War and Battle Plans

[rixatrix]

Originally Posted by MuscleMom23

And it turns out he is a vegetarian kind of guy not wanting me to eat any animal products. Ummmm, errr, sorry charlie. Want sat fat only 4g a day and total only to 30g a day.

30g of fat a day is SO low! What are you supposed to fill the rest of your plate with, jellybeans? Boo! I want avocados! I want almonds! I want natural peanut butter slathered on a banana!

I ate a high percentage of protein/fat yesterday and a lower percentage of carbs (than usual), and my hunger was totally manageable.

I hate people who think it's their way or nothing! Especially doctors, who historically suffer from rigid views of what may or may not be healthy (but don't even take the time to write out a plan when they insist on a low-fat diet!).

Congrats on getting your rack! How fun!

[MuscleMom23]

Originally Posted by realcdn

Soy crumbles, beans, lentils, soy milk, (and for vegetarian, not vegan) dairy products, egg whites etc.

I am not doing soy, but still I was not impressed with the numbers at all. I never saw ANYTHING in the 20's for protein. Easy enough to add a little chicken etc to bump it up tho. There IS some good recipes in there and a lot of international cuisine, which I love.

Originally Posted by realcdn

You're probably SOL about it for the saturated fat levels (the cheese you know). You do have to wonder about the doctor's advice. I had to look up the walnuts specifically, but I figured that a couple of ounces (ie. handfulls) would put you over his numbers. If he's spouting this to his patients you would think (at a minimum) he would have a sample plan with all the macros worked out....

I pointed out to him that the nuts alone would put me over on the fat levels. I think he really is just trying to get people to eat right. BUT every obese person, even morbidly obese person, IS NOT THAT STUPID! I don't think he knew what a macro was.

Originally Posted by rixatrix

30g of fat a day is SO low! What are you supposed to fill the rest of your plate with, jellybeans? Boo! I want avocados! I want almonds! I want natural peanut butter slathered on a banana!

I ate a high percentage of protein/fat yesterday and a lower percentage of carbs (than usual), and my hunger was totally manageable.

He did say that there were some supporting data to suggest higher fat levels and higher protein levels were better for satisfaction.... YA THINK?

Congrats on getting your rack! How fun!

It's about dang time! It is SO late. Oh well I was side tracked for a bit.


NO acid reflux today, yay! I tried making steel cut oats, I am a legit mess.

I wanted to tell ya'll about something I found VERY late last nite. I can't really copy anything here because I could not figure out where the studies came from. One was from Lyle MacDonald tho! Go ahead and google whoosh and squishy fat. I was commenting on another forum about my squishy fat. Evidently there is something to that. That fatcells don't like to give it up so readily. So when you lose fat, WATER replaces it, making you SQUISHY AND HEAVIER! Eventually you have a WHOOSH where the scale weight finally catches up to the actual fatloss!!!! WOOOOHOOOOO


I AM SQUISHY TO THE MAX, send the WHOOSH FAIRY!

[rixatrix]

I found this. Is it what you're talking about?

Fat cell water content and fat loss

It's something I've mentioned over the years, an assertion that my exercise physiology professor had made wrt: fat loss.


Note that under normal conditions, fat cells contain ~90% triglycerides and ~10% other stuff where other stuff includes some water, the cellular machinery that makes all the stuff that fat cells make and a couple of other things that I'm forgetting right now. Basically, fat cells do not normally contain much water.

He told us that, after triglycerides were removed from the cell, that the fat cells refilled with water in the short-term, eventually the body dropped that water and the fat loss 'became evident' (a goofy way for me to try to describe when the fat loss actually shows up on calipers, one of those dumb Tanita scales, or visually).

If nothing else, this gives a plausible mechanism for the non-linear fat loss that is so often seen. Folks will do everything right for weeks with no results. then overnight, something happens and the scale drops a bunch. Many diet newsgroups and forums refer to this as a 'whoosh' which often follows a stall.

A couple of empirical data points in support of this: people who use tanita scales have often reported that it will tell them that their BF has gone up right before a 'whoosh' occurs and a big drop. This suggests something goofy is going on with water balance.

Another is that fat often gets squishy (suggesting a change in what's in there) prior to a drop in skinfolds/ improvement in appearance.

I looked for research on the topic for a decade to no success. I made up my own plausible mechanism having to do with glycerol levels in the fat cell (glycerol is hydrophilic); if fatty acids were being lost at a greater proportion than glycerol, this mght explain how water is attracted into the fat cell. Except that, usually, glycerol and fatty acid are released in about the proportion you'd expect (3:1 FFA:glycerol).

edit: For what very little it's worth, Colgan mentions something similar in OPtimum Sports Nutrition, something about the body 'tracking' glycerol to keep track of fat stores. It's possible that the research on this is just pre-medline. Or he and my teacher just pulled it out of the old ass.

A couple of years back, a paper came out showing an increase in water content of visceral fat with dieting. First semi-direct data I've seen. I don't recall the mechanism being mentioned but I may not have ever read the full paper.

[MuscleMom23]

Yup.


I GOT A RACK in my garage in boxes...

[ledove]

Originally Posted by MuscleMom23

Yup.

I GOT A RACK in my garage in boxes...

Wohoo! Putting it together is a workout in itself.

(You know, that might not be a bad workout product--sell something heavy that people can put together one day, take apart the next, put together a new way the next, .... The exerciser will feel like they've accomplished something (for at least one day). And you could include a part about how to deadlift that piece up properly... )

*throws a handful of walnuts at silly doc*

[Bytsi]

Putting it together is a workout in itself.

I consider setting up the weight racks at the gym a significant part of my workout! We have universal racks instead of squat racks, so to set them up for squats, I have to not only move the bar-holders on the sides to the right height, but also pick up the heavy safety/spotting long bars (I'm sure they have a name!) and put them on too... and then find an Oly bar and heave it up onto the rack... I'm tired just typing this!

[MuscleMom23]

Originally Posted by Bytsi

I consider setting up the weight racks at the gym a significant part of my workout! We have universal racks instead of squat racks, so to set them up for squats, I have to not only move the bar-holders on the sides to the right height, but also pick up the heavy safety/spotting long bars (I'm sure they have a name!) and put them on too... and then find an Oly bar and heave it up onto the rack... I'm tired just typing this!

OooooOOOooo free calorie burn LOL. I KNOW it is a workout even to put stuff away properly!

[dillytl]

Originally Posted by MuscleMom23

I wanted to tell ya'll about something I found VERY late last nite. I can't really copy anything here because I could not figure out where the studies came from. One was from Lyle MacDonald tho! Go ahead and google whoosh and squishy fat. I was commenting on another forum about my squishy fat. Evidently there is something to that. That fatcells don't like to give it up so readily. So when you lose fat, WATER replaces it, making you SQUISHY AND HEAVIER! Eventually you have a WHOOSH where the scale weight finally catches up to the actual fatloss!!!! WOOOOHOOOOO


I AM SQUISHY TO THE MAX, send the WHOOSH FAIRY!

Here she is!!!

[MuscleMom23]

Originally Posted by dillytl

Here she is!!!

Woohooooo

[Nikster]

Hi MuscleMom, just stopping in to say thank you! I was just cruising through your log and your trans. blog and found your quote about fat loss. I was "teased" by the quote and went ahead and clicked on it to read the whole thing...very very interesting.

And, of course, your story's are keeping me up wayyyyy past my bedtime, but it has been worth the read

Just wanted to say thank you and hello.
Nik~

[MuscleMom23]

HEy Nikster thanks for stopping by.

Well I am down 2 lbs! It is not alot and I was being teased by the new number about a week ago and then poof it left. But now it is here to stay yay! AND the squishyness went down a little WOOOHOOO!

We had a power surge yesterday and thought I lost all my electronics and puter. IF you don't have a power surge protector, GET ONE!

[stephanie932]

Kelly............How are you doing over here? I'm worried about ya because you haven't posted in a few days.

[rixatrix]

Yeah, Kelly, how ya been?

[MuscleMom23]

Thanks for stopping in Rix ans Stephanie! Electrical problems won't let me stay online long. I also lost my mojo. I can't get in the groove. Finally the set backs have gotten to me and I need to get off my @$$.

Hopefully we won't have too many more repairs to do and we can put the new gym up.

I also hit the wall with 250 g of protein. I just wanna barf. If I wanna barf, I am not going to do this, I think that is part of my issue. This is not working for me. I mean I want it to work and all, and I probably need it, but I can't stand it anymore.

I don't know what I want to do. Burn the Fat Feed the muscle had more of a lower protein option with just the LBM. I have to reread. I feel like a failure not wanting to do this. But 6 full protein meals ( read eggs cottage cheese and chicken)a day, BARF! That is too much!

[LWilson212]

Hey Kelly-

Don't feel bad about not being able to stomach that much protein. I'm not sure you have to anyways. Some sources say you need a gram per pound of bodyweight, but I have also seen a lot that say a gram per pound of lean bodyweight, or a gram per kg of bodyweight, which would be less.
I have always been a hearty eater, but this is day 17 for me of TNT and eggs in the morning were making me nauseous. I switched to pb protein shake cause it seems to go down easier.

[realcdn]

Originally Posted by MuscleMom23

I also hit the wall with 250 g of protein. I just wanna barf. If I wanna barf, I am not going to do this, I think that is part of my issue. This is not working for me. I mean I want it to work and all, and I probably need it, but I can't stand it anymore.

Kelly, I'm not eating 1g per pound. I mean, my goodness, that would be 315g per day. Yikes! That would be more than 50% on my lower days and just about 50% on my high days. I decided in the end that I would work out my calorie requirements (2200 and 2600) and then hit 30% or more every day. Since the start of the program I've averaged 31%. As my bodyweight comes down the deficit won't be so great, but I couldn't possibly eat 1g per pound. Try and find something in between that you can do. I still supplement a fair bit with whey powder as I look back. I'm probably taking in about 10% of my calories (and 25% of my protein) that way. That way breakfast doesn't always have to be eggs, and the mid-morning snack can be an ounce of almonds.

I'm sure you'll find a balance. Hopefully your power issues will be resolved soon, as we miss you.