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Random health and exercise thoughts - Page 3777

post #56641 of 57256
Quote:
Originally Posted by MGoCrimson View Post
 

 

edit:

 

TLDR: create an energy deficit primarily through diet. Strength train to maintain and possibly build muscle. Choose your cardio depending on your body fat. High BF(15%+) = more HIIT. Low BF = less HIIT, more LISS, but keep a combination with LISS immediately following HIIT. Limit saturated fat intake and eat less fat in general. Get enough sleep. Maintain healthy stress levels. Keep protein intake under 40% of total calories. Manipulate carbohydrate intake and place near workouts to minimize the anti-fat burning effect of insulin. The leaner you get relative to your starting point, the more important it is to consume carbohydrates to continue fat loss, and to periodically increase energy intake to maintenance levels.

 

Thanks for a great post.

 

The lower fat intake and keeping carbs during a diet is particularly interesting. I have been skeptical of LCHF (and high satured fat intake) or cutting carbs very low during dieting.

 

 

Switching topics:

Low back started hurting again last week for the first time in half a year. My knee only seems to get better with low intensity low impact training (like walking and low intensity biking) and when I avoid loading it (heavy leg training). Seems to be osteoarthritis.

 

I recently had an interest in learning some basic olympic weightlifting like the snatch. Problem is an old shoulder injury (broken humerus) that limits my overhead mobility. Physio took a look at it today and concluded that it probably cannot be fixed since the humeral head seems to not sit correctly (or something like that). 

 

Unless things drastically improve, I'm probably just gonna lift light weights 2-4x a week doing whatever and focus on staying in shape.

post #56642 of 57256
^ really sorry to hear that, must suck after being so focused on power lifting. But on the plus side, you seem to have a good foundation for getting "ripped"/buff , what ever..
post #56643 of 57256
Quote:
Originally Posted by conceptionist View Post
 

 

Thanks for a great post.

 

The lower fat intake and keeping carbs during a diet is particularly interesting. I have been skeptical of LCHF (and high satured fat intake) or cutting carbs very low during dieting.

You're welcome. 

 

That's my recommendation for our specific population, which I assume to be physically active people at or under a "healthy" bodyfat of ~18%.

 

The advantage of a LCHF diet is that it expedites the return to baseline levels of insulin after eating in comparison to diets including carbs, while not being drastically low in calories like PSMF. The increase in inflammation and insulin resistance brought on by the high fat intake is outpaced by the decrease brought on by fat loss. Part of why LCHF is so successful in the obese. The story changes when you get to lower levels of bodyfat. 

 

 

 

Quote:

Switching topics:

Low back started hurting again last week for the first time in half a year. My knee only seems to get better with low intensity low impact training (like walking and low intensity biking) and when I avoid loading it (heavy leg training). Seems to be osteoarthritis.

 

I recently had an interest in learning some basic olympic weightlifting like the snatch. Problem is an old shoulder injury (broken humerus) that limits my overhead mobility. Physio took a look at it today and concluded that it probably cannot be fixed since the humeral head seems to not sit correctly (or something like that). 

 

Unless things drastically improve, I'm probably just gonna lift light weights 2-4x a week doing whatever and focus on staying in shape.

 

Very sorry to hear that; you are clearly passionate about lifting and it seems to be a big part of your life. All aboard the aesthetics train? How about swimming? I wish you the best in whatever you choose to pursue.

post #56644 of 57256

Start cycling.


Your self loathing will pay dividends. If you want to stay bigger, stick to the track.

post #56645 of 57256
Quote:

Originally Posted by MGoCrimson View Post
 

You're welcome. 

 

That's my recommendation for our specific population, which I assume to be physically active people at or under a "healthy" bodyfat of ~18%.

 

The advantage of a LCHF diet is that it expedites the return to baseline levels of insulin after eating in comparison to diets including carbs, while not being drastically low in calories like PSMF. The increase in inflammation and insulin resistance brought on by the high fat intake is outpaced by the decrease brought on by fat loss. Part of why LCHF is so successful in the obese. The story changes when you get to lower levels of bodyfat. 

 

Didn't know the effectiveness of LCHF was different for obese and lean people. Interesting.

 

 

 

Quote:

Originally Posted by Superb0bo View Post

^ really sorry to hear that, must suck after being so focused on power lifting. But on the plus side, you seem to have a good foundation for getting "ripped"/buff , what ever..
Quote:

Originally Posted by MGoCrimson View Post
 

Very sorry to hear that; you are clearly passionate about lifting and it seems to be a big part of your life. All aboard the aesthetics train? How about swimming? I wish you the best in whatever you choose to pursue.

 

Thanks.

It feels a bit comical at this point. 

I can't say I miss the actual powerlifting though. I did it so much and often my relation to it was sorta like brushing my teeth. It was neither fun or boring, I did it because I enjoyed being active in a sport and seeing progress.

 

Not interested in getting big. I am a bit smaller now and with my current physique I am in the "in good shape"/"sorta look like I lift" category. No longer have as much trouble finding clothes that fit, which is nice. But yeah, I have a built a decent foundation so its gonna be pretty easy to maintain from here on as long as I continue.

 

Swimming is probably the best form of cardio for me given my situation. Enjoy it although I am bad. Had forgotten about it so thanks for the reminder.

post #56646 of 57256
Quote:
Originally Posted by conceptionist View Post

Thanks for a great post.

The lower fat intake and keeping carbs during a diet is particularly interesting. I have been skeptical of LCHF (and high satured fat intake) or cutting carbs very low during dieting.


Switching topics:
Low back started hurting again last week for the first time in half a year. My knee only seems to get better with low intensity low impact training (like walking and low intensity biking) and when I avoid loading it (heavy leg training). Seems to be osteoarthritis.


I recently had an interest in learning some basic olympic weightlifting like the snatch. Problem is an old shoulder injury (broken humerus) that limits my overhead mobility. Physio took a look at it today and concluded that it probably cannot be fixed since the humeral head seems to not sit correctly (or something like that). 

Unless things drastically improve, I'm probably just gonna lift light weights 2-4x a week doing whatever and focus on staying in shape.

I'm just throwing this out there, maybe you can find a good gymnastics coach to help you with the problems you have been having. Also, in terms of lower back tightness (I don't have disk issues) Jefferson curls have been really wonderful for me as well as a few other movements to open my hips, mid back and shoulders.
post #56647 of 57256

What should my meat diet be if aiming for less saturated fat? Besides more chicken breast. Aside from all the other bad health effects, does smoking work against fat loss then since it decreases blood flow?

post #56648 of 57256
The evidence against saturated fat isn't that good at least not as good as trans fat. Honestly don't think you have to worry at all about it

Smoking will help with hunger which might help with fat loss as long as you're eating and exercising. But obviously increases blood pressure, hardens arteries, and you know... the whole lung cancer thing...

I figured out what I'm doing wrong on my deadlifts. Not activating hamstrings and glutes enough, not squeezing my butt through the top of the lift, and keeping core tight but it's mostly cuz of lack of hamstring flexibility. I've gotten by cuz they don't matter as much in sumo as they do in conventional. Lifts seem much lighter now but I'm going to do Romanian deadlifts and stretch until I can comfortably do conventional. Purchased a belt
post #56649 of 57256
reading this threak like once in 3 mo is really refreshing
post #56650 of 57256

@accordion

Just don't eat fatty cuts of meat. Not smoking is a no-brainer. Nicotine is a decent ß-adrenergic agonist, so it does increase lipolysis. I don't know anything about smoking and blood flow. 

 

@indesertum

Saturated fat -> activation of TLR4 -> pro-inflammatory cytokines -> dysregulation of lipolysis + accumulation of intracellular DAG, ceramides + ER stress + decreased fat oxidation + accumulation of abnormal amounts of intracellular lipid droplets + decreased insulin sensitivity

 

The real harm comes from saturated fat + overnutrition — this lands you on the road to metabolic syndrome. This does not apply to MCTs and SCTs

post #56651 of 57256

What do you mean by overnutrition? And for non-fatty cuts, I'm assuming I should cut visible fat off of pork/beef every time before cooking?

post #56652 of 57256
When he says over nutrition he's just saying if you eat more than you burn

Also he's only talking about one inflammation mechanism of saturated fatty acids. There's a ton more mechanisms involved but in general recent reviews show no correlation between SFAs and cardiovascular diseases which used to be the main concern. As for the metabolic syndrome one of its markers is elevated levels of LDL which SFAs promote but they also promote an increase of HDL which also happen to increase insulin sensitivity.

This isn't my area tho. Just from what I recall consensus is that overall SFAs aren't harmful. I think after its recent about face on cholesterol federal dietary recommendations will also about face on saturated fats. It'll just take awhile


If you're cutting cut off the fat and eat leaner meats. If bulking don't...
Edited by indesertum - 5/13/16 at 1:16am
post #56653 of 57256
Quote:
Originally Posted by indesertum View Post

When he says over nutrition he's just saying if you eat more than you burn

Also he's only talking about one inflammation mechanism of saturated fatty acids. There's a ton more mechanisms involved but in general recent reviews show no correlation between SFAs and cardiovascular diseases which used to be the main concern. As for the metabolic syndrome one of its markers is elevated levels of LDL which SFAs promote but they also promote an increase of HDL which also happen to increase insulin sensitivity.

This isn't my area tho. Just from what I recall consensus is that overall SFAs aren't harmful. I think after its recent about face on cholesterol federal dietary recommendations will also about face on saturated fats. It'll just take awhile


If you're cutting cut off the fat and eat leaner meats. If bulking don't...

I'm not talking about SFAs affect on CVD. It's shortsighted to only consider CVD as a detrimental health effect. And CVD has its roots in chronic low-grade systemic inflammation. This will be further elucidated in upcoming research. 

 

You're right, SFAs aren't that harmful if you are a physically active individual that is not carrying a lot of bodyfat, especially visceral fat, and don't regularly consume excessive calories. But when high SFA intake is combined with high caloric intake while "bulking" like a lot of bros do, you are dramatically changing your body for the worse; high SFA + overnutrition is one of the keystones on the way to NIDDM.

 

But again, we're talking optimization of fat loss.


Edited by MGoCrimson - 5/13/16 at 8:26am
post #56654 of 57256
I only mentioned CVD because it was one of the main reasons why it was thought SFAs were bad for you.

Honestly don't see how SFAs + high calories is that much worse than high calories. High calories is already changing your body for the worse. I don't really see a lot of good evidence for high content of SFAs in diet increasing risk for type 2 diabetes. Generally evidence points to the type of SFAs and their ratios being more important with FAs like palmitoleic acids being harmful and more emphasis on omega 6 to omega 3 ratio being more important than total consumption.

IMO calories is far more important than amount of saturated fat. Yeah minimizing saturated fat can't be that harmful but seems unnecessary
post #56655 of 57256
TLR4 is one innate immune receptor, traditionally thought to relate primarily to responding to microbial infection (it binds LPS, for example). It's kinda interesting to see a general response from it, and a good example of how much crossover there is in biological systems.

If you guys know a little about immunology and like grand over-arching theories you can kinda apply Polly Matzinger's ideas to some of the reasons why lipids in terms of their basic biochemistry are something that sorta need to be looked after in the blood stream.

Watch the vid if you're interested, but skip to 4:20 for a really nice, if extremely general generalisation theory
We do have all sorts of molecules that carry lipids in the bloodstream so it's not generally a problem.

You kinda have to be careful when you do these types of studies (e.g. with TLR4) because of these ancient responses and crossovers.

But still, it's interesting that CVD, diabetes, plenty of auto-immune diseases etc all have an inflammatory component.
Edited by hendrix - 5/13/16 at 4:44pm
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