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Dr. Darden: Recommended Protein Intake?
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S.M.Punisher

HeavyHitter32 wrote:
I do a "mini fast" each day. I usually don't eat 4-5 hours before bedtime (helps my stomach a lot)...7 hours in bed for sleep...then I usually workout the following morning (whether cardio and/or wight training).
So, I go about 12-13 hours each day without eating.
I'm probably around 10% bf right now and eat every 3 hours or so throughout the day and drink plenty of water. I've been doing this for several years now and it works well for me.


I'm pretty much the exact opposite. It just worked out that way based on my personality, not because I think it's the best for my body necessarily. I don't bother with breakfast because I'm just too disorganized to be able to fit it in and still arrive on time to wherever I need to be. And since I stay up late every night (when I feel most productive) and backload my calories since from around 2-4 pm I end up going around 12-13 hours without eating as well.

ATP 4 Vitality wrote:
More smaller meals a day keeps metabolic equilibrium....keeps hormone and blood glucose stable.....which is more conducive to health, fat loss and muscle gain.
The reason for intermittent fasting is many don't want the required planning and preparation of more smaller meals a day.


Yep, that's me. I have room to improve in my nutritional habits that's for sure.
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S.M.Punisher

hit4me wrote:
I tried the one meal a day plan for about a week, I was way too lethargic and lightheaded. I think the 4 small meals a day work for me much better.


I got used to it in a few days and could work out with energy as normal, but when my body fat got low it just wasn't practical anymore. I felt that past a certain point my body just said that's enough.

I now think it's better to walk around at higher bf%. Being ripped, you'd be pretty useless in an emergency situation in my opinion. Not saying such is inevitable, only that I think in purely functional terms. If need be I could go without food for more than a day and still feel and be strong. The extra weight (to a point) is also advantageous in combat situations.

Being ripped might look pretty (funnily enough more so to guys - and gays - than to women it seems), but for optimal strength, performance and health (and T levels) I believe we're meant to be carrying around that reserve, an optimally functional level of body fat of around 15% give or take a few points.
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Dan_The_man

Citing a lack of the right genetics for not making progress, to me, is an excuse.
Yes! Genetics will be a factor if you want to be a bodybuilder! But not if you want to improve yourself.

I agree with Dr.Darden about a lack of protein not being the problem to a degree. Especially as whey is now so popular. I think I'm one of the few men at the gym I go to that doesn't consume the stuff.

Having said that, when I did the 1500 calorie weight loss plan in my late teens. I lost weight, and got slim, but I lost a lot of muscle too. I had no muscle tone on my body at all. I carried on training HIT but I was getting weaker. It seemed as though my body was saying lets use the muscle and the fat.

I've tried one meal a day and it will make you fat btw...

However, I believe diet like training is not a one size fits all. Everybody reacts differently. There are so many diet regimes being sold now. I think because most work on some level, especially on the people with the right genetics. People respond differently.

Some people can eat anything and remain skinny, some people can loose weight eating high carb, some low carb, some high protein, high fat, and some can't loose weight no matter how hard they try. As aerobic exercise does little to reduce body fat levels this can make any avid dieter despair.

Gut microbes are a factor, some people don't have enough or have too much of the same. There's even an arguement our diet is now not diverse enough. So rather than restrict food groups what we should do is embrace all of them and vary as much as we can. This makes sense to me because we are omnivores not Vegans or pure hunter gatherers. That period passed thousand of years ago, and people weren't fat.

Taste is a factor. People with highly sensitive taste buds/ picky eaters tend to be slimmer.

I view training as being similar. Most average gym goers especially young men age range 18-25 tend to be able to develop their biceps according to their genetics quickly. Some have very stringy veiny arms, little muscle, some have little spuds, and some have cannon balls. They all usually max out their genetic bicep potential quite quickly, and all have more then they started with.

You could argue if they trained their whole body they would see more bicep gains, or at least have a bigger upper arm if they trained their triceps as enthusiastically. As it is all these trainees build their arms in their own unique way, not following a set protocol. Yet it's clear these young men have found what works for them. The fact is, if the average gym user doesn't see results they soon quit. Particularly those that like to train in the mirror.

I also believe machines need developing further. I am convinced most novice users always go for biceps first because that is one of the few muscle groups where mind muscle connection is at it's strongest. Perhaps we still need to learn how to better isolate other muscle groups. I don't think it should be ignored irrelevant to the muscle building process as most trainees usually always do better who can isolate their muscles. But as always there's always someone who does well just going through the motions or a steroid user grunting through a workout with little control over what he's doing.



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ATP 4 Vitality

S.M.Punisher wrote:

ATP 4 Vitality wrote:
More smaller meals a day keeps metabolic equilibrium....keeps hormone and blood glucose stable.....which is more conducive to health, fat loss and muscle gain.
The reason for intermittent fasting is many don't want the required planning and preparation of more smaller meals a day.

Yep, that's me. I have room to improve in my nutritional habits that's for sure.


SMP,

Everybody has to work on personal nutritional habits. Change one thing at a time. Over-learn the good habit.
Then do another!
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