Q: why supplement with calcium when you're getting so much calcium from your diet (cottage cheese) already? You're overloading on the calcium while it's only the magnesium that needs to be supplemented (I'd say).
Have you ever done the math on how much dietary calcium you already get?
why supplement with calcium when you're getting so much calcium from your diet (cottage cheese) already?
I'll see if I can find the passage, but I seem to remember Lyle saying that even if you're supplementing with calcium you should try to get at least 2 servings of dairy a day..
Here we go:
Quote:
Ok, let’s talk about dairy. I highly recommend you get one to three servings of dairy in your daily meal plan. There are at least two reasons for this. The first is that calcium is turning out to have important benefits in terms of fat loss and some studies suggest that dairy calcium works better than other forms: high dairy calcium fat loss diets cause greater fat loss than either low-calcium or nondairy calcium diets. Calcium is also an important nutrient for overall bone health anyhow and the calcium from dairy is absorbed the best (I’ll talk about calcium supplements below). The second is of more relevance for athletes and lean individuals but one of the proteins in dairy (casein) has been shown to spare LBM loss. Frankly, this isn’t a huge deal for Category 2 and 3 dieters but is extremely important for Category 1 dieters. An additional benefit of dairy protein is that milk protein (casein) digests very slowly; it tends to sit in the stomach a long time. This helps to increase fullness for longer after a meal
......I want to mention calcium again, in addition to your one to three servings of dairy protein (from fat free cheese, cottage cheese, or a dairy based protein powder) per day, adding 600mg of supplemental calcium is a good way to ensure adequate calcium intake and may help with fat loss. Calcium citrate appears to be the best form and a supermarket generic should be more than sufficient.
Whoops! Looks like I HAVE been going a little overboard with the amount of supplements..
Oh well.. I don't think too much calcium is harmful.. At least, not in the short term (6 weeks)..
Thanks for looking it up.. looks like I should be supplementing with calcium too then, since I only eat dairy on cheat meals (having an allergy etc.) but thought I only needed supplementing with magnesium. The sports drink I do take, is loaded with electrolytes but I dunno exactly how much calcium is in it (or whether it's in it at all).
I'm significantly smaller than you and I can touch that deficit.
The EC stack helps, I'm sure.. I was dreading that the hunger blunting effects would diminish over time, as that was what they said would happen.. But I haven't had more than 2-3 nights where I've had to drink a big cup of tea and hope I fall asleep before my stomach figures out it's been duped..
Spreading the meals out over 5 rather than 3-4 helps, too..
You don't get full, but at least you make it to your next meal..
Activity: Running around pretty much all day, besides a 4 hour round trip in car.
I had a free meal today (look at me now, Lyle! ). We were out of town, and grabbed a bite at a restaurant.. I had the Mayan salad (2 chicken breasts, with corn, cheddar cheese, peppercorn dressing, black beans).. Was awesome..
Diet:
470g egg whites
Mayan salad
125g chicken breast
80g chicken breast
Supps:
400mg caffeine
40mg ephedrine
600mg calcium citrate
450mg magnesium citrate
1 Scoop Greens+ multi
10g EFA
light salt
5g Creatine
Cals: ?? Definately got my protein grams, and that's what counts..
Activity: Cleaning fish tank, house.. Running up/down 20 min walk.
I've been going over my GWF data..
The average for fairly slow, lots-of-sitting days is still about 2700-2800 cals..
Workout days are about 3000-3300, no cardio..
Interestingly, when I'm not really active, but on my feet, I'm still up around 3,000..
More interesting is when I'm just walking (at a brisk-ish pace, but not speed walking), it says I'm burning at least 4 cals a minute, and as high as 7 cals..
Does that sound right?
I'm taking the step thing with a grain of salt, as even when I'm in the car I'm stepping about 120 times an hour..
On a fairly active on my feet day I'm taking 12,000 steps..
Like I say, grain of salt..
Diet:
335g chicken breast (3 meals)
70g spinach
165g picco de gallo
It is impressive. I'm significantly smaller than you and I can touch that deficit.
I meant to say that "I can't touch that deficit." But, you got my point!
Quote:
Originally Posted by dougz
I've been going over my GWF data..
The average for fairly slow, lots-of-sitting days is still about 2700-2800 cals..
Workout days are about 3000-3300, no cardio..
Interestingly, when I'm not really active, but on my feet, I'm still up around 3,000..
More interesting is when I'm just walking (at a brisk-ish pace, but not speed walking), it says I'm burning at least 4 cals a minute, and as high as 7 cals..
Does that sound right?
I can't speak for the cals per minute numbers. But, It looks to me that your overall calorie numbers do sound correct for a guy your size and on that kind of a deficit. I definetly think that the diet is down regulating your overall metabolism, but thats to be expected.
Your numbers are slightly higher than mine (or what I've surmised to be my calorie burn) but I'm eating alot more calories than you. So, my metabolism hasn't down regulated to the same degree. I think that at maintenance levels you'll see those numbers go up quite a bit!
I definetly think that the diet is down regulating your overall metabolism, but thats to be expected.
It is, I'm sure (as are pretty much all nutritionists)..
Which is why 6 weeks is the max reccomended at my fat level (those under 15% are reccomended not to go on signifigant defecits for more than 2 weeks)..
Today is my 42th day on RFL!!!!!!!!!
Que: Ode to Joy
I'm doing a 5 hour refeed tonight, and starting a 2 week diet break tommorow consisting of maintenence calories -10%, macros will be roughly 20/45/35. After 2 weeks I'll assess wether I'm comfortable with my body fat level, and want to go lower, or start bulking..
I'm leaning towards bulking.. I'm looking downright scrawny.. LOL
Looking forward to a good dinner of steak and red wine (with broccoli, of course)!!!!!
I'll do another body fat measurement and girth measurement in 2 weeks, after I've regained my water weight, and have been off the Creatine for 2 weeks..
I'll also do some more pics so they can more accurately be compared to the photos I did Aug 28, even though I only lost another 7 lbs since then..
Same as last Saturday.. Except instead of pancakes in the morning I had rice pasta with chicken in the evening..
Cals: 3120 .. F: 38g C: 516g P: 188g ..18/8/73
Tomorrow I'll start eating according to what my GWF has as my maintenence (haven't really been wearing it long enough to take an average), minus 10%.. Macros at approx 20/45/35.. I'll start adding 20-30 minutes of steady state cardio after my lifting sessions, and I'll start lifting 3-4x a week.. Thinking NROL hypertrophy..
Same as last Saturday.. Except instead of pancakes in the morning I had rice pasta with chicken in the evening..
Cals: 3120 .. F: 38g C: 516g P: 203g ..11/65/24
Tomorrow I'll start eating according to what my GWF has as my maintenence (haven't really been wearing it long enough to take an average), minus 10%.. Macros at approx 20/45/35.. I'll start adding 20-30 minutes of steady state cardio after my lifting sessions, and I'll start lifting 3-4x a week.. Thinking NROL hypertrophy..
You don't look 16%, you look lower to me. But what do I know!
And you have lost 25.5 lbs in 6 weeks? JEEEZ! That is astonishing. Maybe I should be doing some of that. Does it cater for days of higher calories for certain days, e.g. I do muay thai once a week. There's no way I could get through 2 hours of that on really low calories.
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
Does it cater for days of higher calories for certain days, e.g. I do muay thai once a week
Yes, once a week you get a "refeed" where you eat, depending on body size, around 500g of carbs, as well as your allotment of fat and protein.. Around 3000 cals..
Doug, I would swear from looking at your pictures, you're waist is 35", but the tape doesn't lie. With no fat storage to speak of in the chest area and you look pretty lean overall. I just think 16% is a tad bit high. Maybe in the 14% to 15% neighborhood.
Either way, the approach is working out very well for you. You'll be bulking in no time.
Doug, I would swear from looking at your pictures, you're waist is 35", but the tape doesn't lie.
Those are the August 28 numbers, and I lost another 7 or so pounds since then (2 weeks), but yeah, I don't think I would have lost a whole other inch..
But yeah, might be better than 36"..
Quote:
You'll be bulking in no time.
I know I definitely don't want to diet anytime soon, at least..
Like I say, after 2 to 3 weeks of maintenence, I'll assess where I want to go from there..
Thanks.. Hopefully the water weight regain won't be too heinous..
I'm going to try and keep intake to -10% of maintenence for 2 weeks at least, and do some cardio following lifting sessions, so as to mitigate the fallout..
One thing I'm wondering..
Let's say I decide to bulk, and my GWF is telling me my maintenence is around 2800-3000 cals, so I start eating 3300-3500 cals..
But what if, wanting to keep the amount of fat I put on to a minimum, I start adding cardio and work at keeping my NEAT up, and my calorie expenditure jumps to an average of 3500..
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