Fitness and shit

[KSGregman]

Originally Posted by OneSickPsycho

We will see how it goes... I am running a pretty solid calorie deficit, but feel good so far... Haven't really ramped up the kettlebells, but I'm going get it going this week.

I don't know how into "math" you are....but....I have been using this formula to determine my caloric needs. With the "right" nutrition, it works like a charm....I lose a pound a week and still have plenty of gas to get through the extreme cardio/strength program I'm currently working on.

I'm at 169 pounds now...still reaching for the elite level of body fat...essential fats only....~4%. Getting closer...just need more time and hard work.

1) A = 66+(6.23*weight(lbs))+(12.7*height(inches))-(6.8*age(years))

2) A * B
B = level of exercise...defined as follows:
3-5 days a week = 1.55
6-7 days a week = 1.7

3) To maintain your body weight, daily calories = result of A * B
To lose weight, daily calories = (A * B) - 500
To gain weight, daily calories = (A * B) + 200-300

I consume 2,400 calories a day on a 60% carb, 20% protein, 20% fat ratio. I've been very pleased with the results. The "right" nutrition is another discussion altogether....experiment...find the combination that works best for you.

[shmike]

Originally Posted by KSGregman

I consume 2,400 calories a day on a 60% carb, 20% protein, 20% fat ratio. I've been very pleased with the results. The "right" nutrition is another discussion altogether....experiment...find the combination that works best for you.

I thought you were doing 40/40/20?

Is the 60/20/20 new?

[OneSickPsycho]

Originally Posted by KSGregman

I don't know how into "math" you are....but....I have been using this formula to determine my caloric needs. With the "right" nutrition, it works like a charm....I lose a pound a week and still have plenty of gas to get through the extreme cardio/strength program I'm currently working on.

I'm at 169 pounds now...still reaching for the elite level of body fat...essential fats only....~4%. Getting closer...just need more time and hard work.

1) A = 66+(6.23*weight(lbs))+(12.7*height(inches))-(6.8*age(years))

2) A * B
B = level of exercise...defined as follows:
3-5 days a week = 1.55
6-7 days a week = 1.7

3) To maintain your body weight, daily calories = result of A * B
To lose weight, daily calories = (A * B) - 500
To gain weight, daily calories = (A * B) + 200-300

I consume 2,400 calories a day on a 60% carb, 20% protein, 20% fat ratio. I've been very pleased with the results. The "right" nutrition is another discussion altogether....experiment...find the combination that works best for you.

I've used a number of online calculators that all pretty much come out the same... Need between 3.5k and 4k calories per day. That formula puts me at 4293.

Eating somewhere inbetween 1600-2000 cals per day I'm losing about 3lbs/wk which means I'm on the lower end metabolism-wise. As I get into the swing of the kettlebell routine (nyuck nyuck), I'll up my intake slightly.

With me being insulin resistant, I'm more heavily weighted towards protein/fats. I haven't really measured it out, but my only carbs come from a piece of wheat toast in the morning, an occassional sandwich (always wheat bread), and veggies/fruits.

[KSGregman]

Originally Posted by shmike

I thought you were doing 40/40/20?

Is the 60/20/20 new?

I did some more reading and decided to try the 60/20/20 for 30 days...I'm getting ready to shock my body by changing up my exercise again so I thought I'd try higher carb content nutrition at the same time. It's an easy modification to how I'm currently eating and I can switch back if I start to bonk during work outs.

[OneSickPsycho]

Lots of interesting nutritional stuff in this podcast...
http://vimeo.com/46465152


A little about the guy, author of The Paleo Solution: The Original Human Diet:
http://en.wikipedia.org/wiki/Robb_Wolf

[OneSickPsycho]

Oh... and down 35lbs since December... down below 'wedding weight'... 15lbs down since starting jiu jitsu... getting stronger, wearing clothes I haven't worn in years, gonna have to buy a smaller belt within a couple months. May be the first time I've ever had to buy a smaller belt.

[shmike]

Originally Posted by OneSickPsycho

Oh... and down 35lbs since December... down below 'wedding weight'... 15lbs down since starting jiu jitsu... getting stronger, wearing clothes I haven't worn in years, gonna have to buy a smaller belt within a couple months. May be the first time I've ever had to buy a smaller belt.

Congrats dude.

Great feeling, huh?

[OneSickPsycho]

Originally Posted by shmike

Congrats dude.

Great feeling, huh?

Absolutely. Cardio still sucks, but slowly improving. Jiu jitsu was the best decision I've ever made... Nothing like the threat of being choked the fuck out to keep you motivated.

[Kaneman]

Originally Posted by OneSickPsycho

Lots of interesting nutritional stuff in this podcast...

http://en.wikipedia.org/wiki/Robb_Wolf

Listening to this now, loving it.

Originally Posted by OneSickPsycho

Jiu jitsu was the best decision I've ever made... .

I think about that all the time man. This past Sunday I competed in a local tournament, my biggest one as a blue belt. Went 3-1 on the day, with two omaplata finishes. Lost in the finals on points, but had the guy in an armbar when time ran out...just needed a few more seconds... My son won gold in gi and silver in nogi and had some great submissions. So much cooler than what I was doing with my Sundays two years ago.

Feels good man.

[Kaneman]

The blood test results are in from 90days worth of a very high saturated fat / low-carb diet.

Last year after around 6 months on a plant-based, traditionally "clean" diet my lipids were as follows: HDL 43, LDL 124, Trig 66 Total Chol 180.

This year after 3 months of egg yolks, bacon, red-meat, etc:
HDL 65, LDL 115, Trig 50. Total Chol 190.

In addition to this my weight has been a consistent 160lbs, my body fat percentage dropped around 4% (fairly significant when you're already at the lower-end) and I experienced none of the ill health effects as seen on "Supersize Me" despite the massive amount of double quarter pounders w/cheese I ate (sans buns). My wife, eating basically the same diet, has seen even better results in terms of fat burning and leanness.

Yes my results are contrary to what most nutritionists, doctors and trainers would tell you, and yes that is what I expected would happen. My good chol is up, bad chol and triglycerides both down.

I'm going to continue eating like this for another 3 months and couple it with an intermittent fasting program that I've been on for a couple of weeks and see how it goes.