dropping lbs with no gym membership - Page 5

Sorry but that advice is not only incorrect, it's dangerous. It sounds like the kind of rubbish anorexics tout. Please, talk to a doctor or nutritionist before giving this sort of advice. It's a very unhealthy attitude.

Our bodies are very clever. When they detect we aren't getting enough energy, they adapt by chewing down on muscle reserves. Muscle takes lots of energy just to maintain. Just resting, fat takes hardly any calories to maintain, while muscle takes HEAPS. The more extreme the shift in diet, the more your body will try to defend it's fat supplies for the long haul, while slowing down organs and eating away at muscle to reduce the amount of energy needed to survive.

This is one of the problems that healthy dieters have. Once they finish a diet, they've lost some of their muscle mass, so they don't need nearly as much energy to maintain their weight anymore. Then once they finish the diet and go back onto regular meals, unless they do lots of resistance training to build muscle up afterwards, their body stockpiles fat again. It can also be why that the longer you are on a diet, the less weight you loose, because your body has adapted to it's new energy input.

Quite simply, drastic changes in body shape are not healthy. Aim for 2.2 pounds a week, with some resistance training and you probably wont loose to much muscle. Hell, even though I was loosing under 1kg (2.2 pounds) a week, upping exercise rather than just lowering caloric intake and doing resistance training, I still lost about 5kg of muscle when I lost 20kg in 10 months.

Protein is a problem for vegetarians, but it's not a big one. Lots of lentils with rice, some eggs, and nuts. Peanuts actually have 25g of protein per 100g, compared to chickens 28g. So they're not actually that far behind at all. Iron is also taken care of by peanuts, with 4.5 Mg per 100g, compared to beef steaks 2.6 Mg per 100g.

Most vegetarians I know eat like crap though. They eat lots of potatoes, and hardly any green leafy vegetables, barely any variation in their diet, lots of bread. Most love lentils, which is good, but I think the percentage of vegetarians that eat badly is the same as the percentage of meat eaters that eat badly.

You friggin' kidding me? 100g of peanuts = 567 calorie, according to CalorieKing. So, almost 600 cal and only 25 g of protein? And that's one of your protein denser options.

Also, when people say "chicken" around these corners, they probably mean chicken breasts.

That was the numbers Bodybuilding.com stated for chicken breast. 28g of protein per 100g. Just backed it up with another couple of sources: http://www.diet-supplement-review.co...ein-foods.html (states 20g/100g) http://www.indiadiets.com/foods/food...s/Proteins.htm (states 35g/113g) 25/100g of protein is 1/4 of the nut. That's quiet a lot really. Although it probably doesn't have as wide an array of amino acids, so you'd have to supplement with other foods to get the full array of essential amino acids. EDIT: According to calorie king, chicken has 31g of protein per 100g and 165 calories. Peanuts have 23g of protein and 586calories per 100g. Peanuts are full of fat. Lentils probably fair a bit better. 9g per 100, and 116 calories. So if you eat 200 grams of lentils, you'll get 240 calories, and 18grams of protein. To get the same amount of protein from chicken you only need 60g, and only take 100 calories, but unless you're bodybuilding heaps of protein isn't really needed.

Because most the remaining weight in chicken breast is water. 100g of chicken breast (stewed) = 151 calories, or 1/4 that of peanuts.

Good point on the protein in peanuts being incomplete; I forgot to put it in my post for some reason. Surely you can combine nuts with grains to obtain all the essential amino acids, but some will be lost in the process. I've also read that there is a time window before the unused amino acids are utilized for other purposes; so why bother?

Apparently rice + lentils has all the essential amino acids. Your body can synthesis the non essential stuff as long as you have enough vitamins and minerals, so it's not that big a deal. Like I said, it's more complex, but it's by no means impossible or even that difficult for vegetarians to get protein. Most vegetarians don't even bother with this stuff though, and have shit diets, which annoys me. Because it gives evidence to all the meat lovers that vegetarianism is a bad way to go. It's not, it's just not as simple as eating meat, and you have to not be an idiot. A vegetarian bodybuilder would have to eat lots of whey powder and eggs though... that'd be crazy. I'm not a vegetarian mind. I had a chicken parmigiana for lunch today.

Vegetarian diets don't give you too many options in terms of macronutrient balance. Right now I'm intaking ~400g/protein day during a quick recomp while keeping calories < 3Mcal. There's no way I would be able to do that without eating meat without drinking an insane amount of protein shakes or eating only egg whites.

Go talk to God. He'll tell you you're wrong.

There, I win.

(In other words, argumentum ad verecundiam)


That's way too simplistic. The body isn't very 'clever' -- it's actually rather responsive. While muscle will be lost during times of fasting, stresses to individual muscles will prevent muscle loss due to the stresses placed upon the corresponding muscles. Stresses placed on the legs, for instance, will cause muscles in the legs to be maintained despite starvation. It's not a sentient action, but rather the legs are maintained due to the increase in biochemicals (hormones, enzymes, and a whole laundry list of shit) that the stimulus to the legs causes.

Eat 10 times a day and drink 5 gallons of water

So you're questioning that Doctors and Nutritionists know what they're talking about? I don't believe in god by the way, while I assume you believe in science, which is where Doctors and Nutritionists get some (if not most) of their information from.

Besides, you're wrong.

Stressing individual muscles does not prevent their decay. What it does it prompt your body to build more muscle. If you are not eating enough protein for your body to build the muscle, it will not be repaired. It simply can't.

Okay, so just eat a bit of protein then.

The problem with this is that you need essential fatty acids for a whole range of reasons[1], including loosing weight and building muscle. And your body can't make it no matter how much fat it has stored, as it stores fat as Triglyceride[2] which cannot be converted into Omega 3 and Omega 6 essential fatty acid[1].

So now we are just eating a bit of protein and a bit of fat.

Now you run into problems with your brain. Our brain operates on pure glucose. Now, your body can turn protein and fat into glucose, but the process is not very efficient. And where's it going to get that protein from? Unless you're eating enough protein, it has to get it from muscle and organs.

The solution might seem clear - eat lots of protein and a bit of fat. But high protein diets are bad for you. They put massive stress on your liver and kindeys, and can cause kidney stones, gout (I have this) and plenty of other problems. There's also some tricky stuff you need from fat but I'll get to that later.

So now you have to introduce carbohidrates into the mix, eat really low amounts of energy.

But eating very low caloric diets makes it hard to get the right micronutrients.

So you pop a multi on top of this balanced diet.

Except there's evidence that suggest that multivitamins are not as effective as nutrients from food. In fact some go so far as to say they're actually bad for you[3].

Okay so now you need to have a balanced diet of vegetables and meat to get the right combination of macro and micro nutrients, just cutting down your calorie intake by 10-20% so that you can loose weight, which is what I suggested in the first place.

Refs, I know wiki says not to use it for ref, but this isn't a scientific paper:
1- http://en.wikipedia.org/wiki/Essential_fatty_acid
2- http://en.wikipedia.org/wiki/Triglyceride
3- http://en.wikipedia.org/wiki/Vitamin

WTF ever you do - please do not EVER go on a high protein / low fat & carbs diet k ?

k !

me I do 150g fat ( mostly animal ) and 160g-170g of protein daily .
some veggies here and there and tons of water ..

I am 160lbs estimated LBM so thats what I roll with ..
have lost 35 lbs over the past 3-4 months .

All fat loss no muscle ..