Getting ripped and Paleo eating

[OrionSyndicate]

Japanese food for weight loss & health. Supplement with more proteins if you wanna muscle up. Simple & delicious.

Good luck.

 

[mpbiz]

Cut out everything you stated above and you're already 10x's better than where you were before...were you trying to diet by 40 lol?



If you've read the study, can you give us short synopsis of what it says? Seems that it goes against the grain of traditional thinking when it comes to eating. Some answers in this thread are more directed towards a bodybuilding diet...

I really need to invest in a good juicer.

It basically talks about the connections between meat/dairy consumption and cancer.

And +1 for juicing. I still drink coffee because I love the taste but juicing will have you feeling so much better and energetic. Great way to start your day.

The first couple of times you juice throw some kale in there and have a glass before you go to bed. Tell me you don't feel high mothafucka.

 

[sixthcutuan]

That is my next step but I honestly hate eating so I know I am not getting anywhere near enough protein or calories. I feel like shit and am out of energy by about 2:00 everyday. I usually only eat one meal a day and it is probably less than 500 calories on most days. I was getting all of my calories from the soda and alcohol before. I was drinking about 3-4 sodas, 2 redbulls, and a six pack of beer or more every single day.

Yep prior to three months ago I'd let my diet get to the point where I would forget to eat some days and occasionally eat 4000+ calories a day. Was seriously unhealthy.

Now that I'm eating healthily I feel 100% better. I've not actually felt the ache you get in your stomach from being hungry in the last three months. I also feel far happier and more energetic. It's tough to get out of bad habits but if you can kick it (you're a month in so doing well!) then you will feel miles better.

Start reading the science behind a lot of the new studies and you will be floored on how wrong most of these responses are wrong (or pointing the wrong way).

I just recently started an experiment with my diet to be 99% vegan (I am allowing myself to have a super small piece of meat like once a week *IF* I want).

Check out Dr. Furmans work, the china study, etc... ALL signs point to NOT eating meat, NOT eating SHITTY food that have no micronutrients.

So far I have just started, but after about 5 days this is what I have noticed:

- Sleep better
- weight loss
- joints feel better
- more energy**
- better *cough* circulatory system

This is on a nutrient dense vegan diet. I either juice my veges/fruits or eat whole foods. This diet also does include a small amount of grains.

You don't seem to be looking at the science of it, you seem to be reading books about it (books =! scientific sources). There are substantial amounts of scientific papers that give solid evidence towards the fact that protein (especially higher levels) has a positive impact on muscle growth and resistance training. Have a read of:
Protein metabolism during intensive physical ... [Am J Clin Nutr. 1975] - PubMed - NCBI
http://pods.dasnr.okstate.edu/docushare/dsweb/Get/Document-2473/T-3163web.pdf

Also 5 days is no time at all in diet terms. Lots of people say "Oh look I lost 5 pounds in the first week of this super special fad diet!" only to find out that they only lost water weight and gain it back right after.

 

[clear]

Science in the China Study? Good one.

 

[harry1970]

That is my next step but I honestly hate eating so I know I am not getting anywhere near enough protein or calories. I feel like shit and am out of energy by about 2:00 everyday. I usually only eat one meal a day and it is probably less than 500 calories on most days. I was getting all of my calories from the soda and alcohol before. I was drinking about 3-4 sodas, 2 redbulls, and a six pack of beer or more every single day.

Dude, you will never get ripped on 500 calories a day. You will need to make massive changes in your life to achieve this. Most people won't or can't do this.

Simple strategy:

Lift weights 3 times a week with intensity. Do lifts that require full body movement like squats, dead lifts, bench press, pendlay rows, dips, chins and overhead presses.

Gradually increase weights over time.

Eat what Mother Nature provides, not your supermarket or fast food outlet. Have protein with each meal. Watch your carb intake. Track your food macros to start with, once you get good at it you won't need to. Try My Fitness Pal app. Free and easy.

Eat 10% calorie deficit of your Base Metabolic Rate to lose fat. So if you need 2200 calories then eat 2000 cals per day. To bulk eat in calorie surplus.

On days you lift your carb intake can be higher. On days you lift it should be lower.

Feel free to have a cheat meal/day - what's important is your weekly or monthly calorie deficit.

Lift. Eat. Sleep. Repeat.

 

[sixthcutuan]

And +1 for juicing. I still drink coffee because I love the taste but juicing will have you feeling so much better and energetic. Great way to start your day.

Wickedfire members juicing? And there you all were being so rude about Lance Armstrong!

 

[jhoffy22]

Oh and also, 500 calories is way below your caloric maintenance. You're barely eating enough to sustain the energy required for your autonomous nervous system to function!

You need to figure out what your caloric maintenance is...losing weight is pretty simple. If calories in = calories out(energy expended), you remain the same weight. Calories in<energy expended, lose weight. Calories in>energy expended, gain weight. Macros then determine your body composition along with your physical activity throughout the day. I'm guessing you have a pretty sedentary lifestyle being in internet marketing...
Muscle are made in the kitchen, just remember that. You won't get ripped if you don't eat enough, and you're definitely not eating enough right now.

You need to figure out your caloric maintenance before making any changes to the quantity of food you eat...you can still make healthy choices until you've figured it out though. Once you have figured it out, cut out 200-500 calories daily.

 

[joshman1204]

Oh and also, 500 calories is way below your caloric maintenance. You're barely eating enough to sustain the energy required for your autonomous nervous system to function!

You need to figure out what your caloric maintenance is...losing weight is pretty simple. If calories in = calories out(energy expended), you remain the same weight. Calories in<energy expended, lose weight. Calories in>energy expended, gain weight. Macros then determine your body composition along with your physical activity throughout the day. I'm guessing you have a pretty sedentary lifestyle being in internet marketing...
Muscle are made in the kitchen, just remember that. You won't get ripped if you don't eat enough, and you're definitely not eating enough right now.

You need to figure out your caloric maintenance before making any changes to the quantity of food you eat...you can still make healthy choices until you've figured it out though.

I know 500 is way to low and I have been feeling like shit every day because of it! I just hate eating and that is what I am trying to change. I dont do IM full time I own a automotive paint business and paint cars for 4-6 hours a day so I am fairly active.

I bought some myoplex protein shakes today just to try and get a few more calories and some protein while I try to figure out my diet.

 

[Rage9]

Also here's a calculator to help you figure a starting point for how much you should be eating.

Calorie Calculator - Daily Caloric Needs

 

[jhoffy22]

I know 500 is way to low and I have been feeling like shit every day because of it! I just hate eating and that is what I am trying to change. I dont do IM full time I own a automotive paint business and paint cars for 4-6 hours a day so I am fairly active.

I bought some myoplex protein shakes today just to try and get a few more calories and some protein while I try to figure out my diet.

Is myoplex a walmart brand? If you're going to get anything get something online that is trusted and confirmed to have the protein content that it says it does. Plus, it's a lot more expensive in stores than online. There was a thing posted on reditt that had powder samples from different companies and some were found to be less than what they claimed per scoop. Optimum Nutrition is a good brand, Myofusion, Elite, and a few others.

BUT, protein powder is a supplement to an already good diet. You're just throwing your money away chugging protein shakes + 500 calorie/day diet.

Just read the nutrition section stickies of bodybuilding.com and you'll have a much better understanding of things...

 

[joshman1204]

Dont think it is a walmart brand even though I did buy it at walmart.

this is what I bought ... EAS Myoplex at Bodybuilding.com: Lowest Prices for Myoplex

I know I need a good diet but this was just a temporary crutch until I could learn what to eat. I will read through all of the nutrition stickies and go from there.

Thanks for all your help and to all the others that have chipped in on this.

 

[BlueYonder]

There's nothing wrong with oil bro. Coconut oil or extra virgin olive oil is good for you. If you're not losing weight because of 100 calories a day then you're doing it wrong.

Coconut oil is loaded with saturated fat that acts like a butt plug for your arteries. All fats have about 100 calories per tablespoon, so less grease on your food means more weight loss.

I was good today. I'll be good tomorrow. I'm fucking hungry. :ticking:

 

[capone2009]

That's a great idea if you're only interested in weight loss and don't care about low energy, a number of digestive problems, limp dicks, poor productivity and just generally poor all around performance.

Anybody who wants to lose weight here for the sake of losing weight, unless you're 300 pounds or more should just re-examine what they really want.

I love the oxymoron of weighing your food when the diet itself sucks. It's like weighing shit. It's still shit.

I'm not trying to be mean but a diet that's calorie deficient on calorie dense grains of all things probably sucks. I'm all for easy obviously, but it should be easy and right at least.

So getting ripped has nothing to do with weight loss? I'm no nutritional expert but from what I hear is that you need a caloric surplus to build muscles (enough muscles to get ripped so to say). Then if you want to get these cuts you need to lose fat. So how do you want to get cut if you don't diet?

And why is whole grain a bad idea? You will feel full for a longer amount of time and therefore eat less. Of course you have less engergy than if you would be on a bulk but that's the way it is. Once you have reached your desired body weight you can maintain again.

Maybe I don't get your point though lol.

 

[sixthcutuan]

Coconut oil is loaded with saturated fat that acts like a butt plug for your arteries. All fats have about 100 calories per tablespoon, so less grease on your food means more weight loss.

I was good today. I'll be good tomorrow. I'm fucking hungry. :ticking:

Fats are essential in your diet. Some saturated fat is also fine. Also he's not trying to lose weight.

 

[Easton King]

So getting ripped has nothing to do with weight loss? I'm no nutritional expert but from what I hear is that you need a caloric surplus to build muscles (enough muscles to get ripped so to say). Then if you want to get these cuts you need to lose fat. So how do you want to get cut if you don't diet?

And why is whole grain a bad idea? You will feel full for a longer amount of time and therefore eat less. Of course you have less engergy than if you would be on a bulk but that's the way it is. Once you have reached your desired body weight you can maintain again.

Maybe I don't get your point though lol.

I'm not saying don't diet -I'm saying that your diet should be done using foods that are conducive to losing fat/gaining muscle tone. A lot of vegetarians and vegans for example are quite skinny yet have a high body fat % due to a high proportion of grains in their diets (not counting the ones that simply substitute meat for junk food, that's for another post)

Regarding grains:
Why Grains Are Unhealthy | Mark's Daily Apple

Now you can read a lot more research about it online including medical studies. Particularly interesting is the shortening of the average lifespan in some communities following the agricultural revolution. That's not proof of anything, but if you look more in to the biochemical makeup of grains and our ability to assimilate them you'll see the problems. Imminst has quite a few good studies linked to that.

With grains being the top of the food pyramid (or second next to vegetables, how merciful) a lot of people have trouble believing that they're not the best thing since sliced bread, excuse the pun. So I just recommend you try quitting grains for a couple of weeks and see for yourself. For me and friends I know the difference simply grain removal made was massive and I did not have any specific allergies you might associate with them. You will lose weight a lot faster if you cut them.

I suggest 30 grams of protein upon waking up and protein as a hunger stopper rather than starches. Meats will make you full at a lot less calories than would any starches.

I always suggest you listen to your own body and test things instead of taking anyone's word for it.

 

[mituozo]

Some of you guys should read the China Study China Study.

What's the point of getting ripped if you're gonna die of cancer at 40?

Casein (dairy protein) has been linked to all the worst possible diseases. (Results from a well funded 40 year study)

I thought that all the China Study concluded was that Casein makes cancers grow faster once they already exist?

I.e. because casein makes lots of cells grow faster, which makes complete sense, being as milk is what babies grow up on, etc..

Or are you implying that somehow casein goes into cells and mutates them somehow? In which case it'd be a carcinogen, and there'd be far more damning evidence out there.

Not to mention:

Cytomodulatory peptides inhibit cancer cell growth or they stimulate the activity of immunocompetent cells and neonatal intestinal cells, respectively. Several bioactive peptides derived from milk proteins are potential modulators of various regulatory processes in the body and thus may exert beneficial physiological effects.

A role for the amount and type of dietary protein in the etiology of cancer has not been studied extensively. Nevertheless, there is no compelling evidence from epidemiological studies to indicate that protein, at levels usually consumed, is a risk factor for cancer. On the other hand, animal studies suggest that certain peptides and amino acids derived from dietary proteins may influence carcinogenesis. The predominant protein in milk, casein, its peptides, but not liberated amino acids, have antimutagenic properties. Animal models, usually for colon and mammary tumorigenesis, nearly always show that whey protein is superior to other dietary proteins for suppression of tumour development. This benefit is attributed to its high content of cystine/cysteine and gamma-glutamylcyst(e)ine dipeptides, which are efficient substrates for the synthesis of glutathione. Glutathione is an ubiquitous cellular antioxidant that directly or through its associated enzymes destroys reactive oxygen species, detoxifies carcinogens, maintains proteins in a reduced state and ensures a competent immune system. Various experiments showed that tumour prevention by dietary whey protein was accompanied by increased glutathione levels in serum and tissues as well as enhanced splenic lymphocyte proliferation, phagocytosis and natural killer, T helper and cytotoxic T cell activity. Whey protein components, beta-lactoglobulin, alpha-lactalbumin and serum albumin were studied infrequently, but results suggest they have anticancer potential. The minor component lactoferrin has received the most attention; it inhibits intestinal tumours and perhaps tumours at other sites. Lactoferrin acts by induction of apoptosis, inhibition of angiogenesis, modulation of carcinogen metabolising enzymes and perhaps acting as an iron scavenger. Supplementing cows with selenium increases the content of selenoproteins in milk, which on isolation inhibited colon tumorigenesis in rats.

"The effects of protein feeding on tumor development were nothing less than spectacular. Rats generally live for about two years, thus the study was 100 weeks in length. All animals that were administered aflatoxin and fed the regular 20% levels of casein either were DEAD or near death from liver tumors at 100 weeks. All animals administered the same level of aflatoxin but fed the low 5% protein diet were ALIVE, active and thrifty, with sleek coats at 100 weeks. . . Let there be no doubt: COW'S MILK PROTEIN IS AN EXCEPTIONALLY POTENT CANCER PROMOTER in rats dosed with aflatoxin. . .

It's highly inconclusive, and nothing out there seems to suggest that casein does anything but increase the speed of cancerous growth once a cancer exists (aflatoxin being a potent carcinogen) in rats.

The thing is that things that promote cell growth and such, are the things that make them so much more efficient in terms of bodybuilding diets, etc.

Other studies suggest the casein link could be due to chronic irritation leading to increased incidence of colorectal cancer, i.e. eat more fibre and you'd mitigate the effects.

 

[Easton King]

Coconut oil is loaded with saturated fat that acts like a butt plug for your arteries. All fats have about 100 calories per tablespoon, so less grease on your food means more weight loss.

I was good today. I'll be good tomorrow. I'm fucking hungry. :ticking:

That's right. If you're just trying to lose weight fast right now cutting the fat will probably help (to a reasonable degree) I'm just saying I wouldn't do that in maintenance mode because those fats are healthy for you in a good diet.

Also, saturated fats are fine. They have a bad rep, but the fatty acids in your brain are mainly saturated fats. Your brain is also made up of cholesterol and fats. Avoiding them seems counter intuitive aside from the period you're trying to cut (and I still wouldn't)

 

[jsphfcll]

I thought that all the China Study concluded was that Casein makes cancers grow faster once they already exist?

I.e. because casein makes lots of cells grow faster, which makes complete sense, being as milk is what babies grow up on, etc..

Or are you implying that somehow casein goes into cells and mutates them somehow? In which case it'd be a carcinogen, and there'd be far more damning evidence out there.

Not to mention:



It's highly inconclusive, and nothing out there seems to suggest that casein does anything but increase the speed of cancerous growth once a cancer exists.

this is pretty much it... pro tip to combat this, don't drink a gallon of milk a day and you won't exceed 10% Casein

 

[Easton King]

Regarding the China study it would be prudent for people to read this before jumping the gun on conclusions:

http://www.fourhourworkweek.com/blo.../Spotting-Bad-Science-103-The-China-Study.pdf

 

[jsphfcll]

^^^ also take a look at the top 2 comments of this link... pretty much sums up the china study to someone who undertands logic

[ame=http://www.amazon.com/The-China-Study-Comprehensive-Implications/product-reviews/1932100660/ref=cm_cr_dp_qt_hist_one?ie=UTF8&filterBy=addOneStar&showViewpoints=0]Amazon.com: Customer Reviews: The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health[/ame]