If you're going full Keto, which it doesn't sound like it (low fat? What?), but if you did, you could easily incorporate periods of fasting into your program and make some quality cut gains. Once keto your body will skip over the whole gluconeogenesis phase of regular fasting, converting proteins to glucose for energy, and jump right into ketones.

While fasting, almost all your energy needs are met with fat or ketone bodies. Some brain functions and cells like red blood cells do require only glucose, which your body will convert proteins into glucose for. Before freaking out too much, while fasting the body also excretes high levels of HGH and adrenaline, to preserve LBM and give you energy. Think, back in the day when food wasn't guaranteed and survival was a fight, if the moment our ancestors went without food, if they immediately burnt muscle and not mostly fat, do you think the human species would have made it?

With the protein requirements, thanks to auto****y it's not necessarily much muscle. Skin cells, a prime auto****y target particularly for those losing fat, are mostly protein. At 215 it's not like you're going to have much loose skin problems, but this will ensure there isn't an issue there.

My advice, eat like a mule one day, tons of healthy fats and 150-175g protein. The next, only drink water, tea, coffee. Bounce between that. Better one day of mild suffering and one day of eating pleasure than the daily cut grind where you're constantly miserable, IMO.

Edit: I'm looking at a picture above me of processed carbs and bullchit 0-carb sodas.

Well, good luck with that. Recall, your body stores glucose in it's muscles and a lot in your liver. If you have glucose stored - you will not be burning fat. So, eating all those carbs just means you'll be further away from actually cutting fat. It's also going to spike insulin, which when it's present in your body it makes it very, very difficult (if not outright impossible) to access fat for energy.

Your initial low calorie, low carb, low fat, high protein diet, while flawed, seemed like a better approach than that pasta BS, but more power to you if it works for you.

4 diet cokes in one go? I’m guilty as well but drinking soda to make me full got pricey.

Also, Vanilla Coke Zero for the sweet “dessert” flavor

Keeep it up

Best of luck to you OP, but your diet is full of absolute crap. You need to figure out a better plan than eating tradie food all day. I've done landscaping, fencing and construction in my youth and made it work, so there is no excuses.

The pasta you see is from what I already had in the house before I started. I'm going to finish it (one more meal) then that will be it.

Next Monday will be a bad day for me but eventually I will get to meat only.

Actually 2 were from last night and 2 from this morning. I don't drink coffee.

because typing on a keyboard doesn't get you gains *******. I've been here over a decade and currently look and feel like shyt.

I should be down 2.5 to 3 lbs by Friday.

Good luck, Leo. I'm wary of your dieting plans but if it works for you, TETO.

Once again, this is very far from truth. Weight loss doesn't happen overnight and it isn't an on/off switch. The body needs time to adapt to the deficit and actually start burning fat (it usually takes 2-3 weeks to get in that state).

Unless OP has metabolic syndrome/diabetes, he shouldn't worry about eating carbs, insuline etc.

Now it is true that a diet high in proteins makes dieting easier and if OP is about eating less often but bigger meals then be it.

My advice is, stick to a diet you like and can sustain for a long period of time, if it's keto be it, if it's low fat be it, but keep protein high, continue lifting and count calories if you can.

Nice strawman. Nowhere did I say anything that you actually address after saying I was wrong.

I simply stated: If you have glycogen stores (in muscles, liver) your body will use them, not your bodyfat. If you re-stock those stores, via a meal with carbs, you will have to go through them before you use fat for energy. Glucose is the body's preferred source of energy, not ketones, not fat. If it's around, it's going to use it before it breaks down fat tissue for energy.Insulin is important for everyone, although younger, fitter, leaner, more active people can deal with it eons better than someone inactive, unfit, overweight and such.

Looking at the OP, he needs to think about insulin. He's older, he's very overweight and his body looks relatively untrained. His waist is very large and has accumulated a great deal of fat.Agree and disagree. I do agree that crash dieting isn't sustainable, that whatever you do it should be something you can keep up with, else your long-term prognosis is poor. Protein, while important, I'm not sure what you mean by "high" or that what benefits the excess has (other than proteins taking more energy to digest and normally decently filling -- still, fats are also very filling). High protein is better than high carb, but I see no reason why the OP can't get by on moderate protein. Someone who is 215 and maybe 25-30% bodyfat should be able to get by on 150g/day easily, even with training.

Maybe if he's cutting his overall calories back a lot, then the percentage of his diet would be high, but if he's taking in 2,000/day, then it's less than 30% of his overall macros. Is that high? Are you suggesting he take in more than that? If so, why? Look at his physique, he doesn't require massive amounts of protein, IMO...

Ok I'll agree with a lot of what you say but I'm not untrained.

I played college football I have PRs when young of 400 bench 295 behind neck push press and a 660lb mid thigh pull while weighing 220 at 15% and running a 4.6 40.


I just have never had abs. Even when I cut all the way down to 171 post football in my early 20s. Never saw one ab.

Do you imply that you can't lose weight on a "higher" carb diet? if so you're wrong that's what i'm saying.

We're on a bb forum, so my guess is OP lifts atleast twice a week and my point still stands, unless OP has a done a blood work biology and diagnosed diabetes, metabolic syndrome or cardiovascular disease he shouldn't worry about insuline and carbs. (Some overweight people have healthier blood work than skinnier people, it is a fact). (I'm not saying he should be eating processed junks all the way, but nutrient dense foods).

Now why high proteins? First satiety and adherence, studies show that full long term satiety is achieved faster with meals higher in proteins, they also seem to improve appetite, body weight management, cardiometabolic risk factors. Simply speaking, more protein equals more fat loss and less muscle loss on a diet.


EDIT: By the way Fat has essentially no ability to send a hunger signal within the duration of a meal so you can eat and eat and eat it.

My labs are all really good. Average BP 118/70.

Are you referring to myofascial pain syndrome? If so, that isn't really a disease.

No I have been diagnosed with Cramp Fasiculation Syndrome.

They thought I had ALS at first. I was diagnosed at 40.

Cramp fasciculation syndrome
Cramp fasciculation syndrome (CFS) is a rare[1] peripheral nerve hyperexcitability disorder. It is more severe than the related (and common) disorder known as benign fasciculation syndrome; it causes fasciculations, cramps, pain, fatigue, and muscle stiffness similar to those seen in neuromyotonia (another related condition).[2] Patients with CFS, like those with neuromyotonia, may also experience paresthesias.[3] Most cases of cramp fasciculation syndrome are idiopathic.[4]

Cramp fasciculation syndrome is diagnosed by clinical examination and electromyography (EMG).[5] Fasciculation is the only abnormality[6] (if any)[7] seen with EMG. Cramp fasciculation syndrome is a chronic condition.[8] Treatment options include anti-seizure medications such as carbamazepine, immunosuppressive drugs and plasmapheresis.[4]

Signs and Symptoms Edit
Symptoms are very similar to those found in benign fasciculation syndrome and include:[9]

Fasciculations (Primary Symptom)
Muscle cramping (Primary Symptom) [10]
Muscle pain
Muscle Stiffness
Generalized fatigue
Anxiety
Exercise intolerance
Globus sensations
Paraesthesias.[11]
Hyperreflexia

Focus on eating nutritient dense foods, higher in proteins, higher in leafy veggies while creating a deficit via caloric restriction and maybe cardio (if you like that). Also lift heavy 2-3 times a week and fat will melt off in no time.

I don't expect trigger point therapy to help with that unless you had chronic myofascial issues beforehand that caused the sensitization of your nervous system. But you can try.

I know what it is. It's basically a mild form of fibromyalgia.

Disagree, just from empirical evidence, on fats not being filling, but as far as carbs go -- Yes, you can lose weight with a higher carb diet, sure.

Someone active, someone in good condition, someone who isn't constantly eating, they can lose weight with the carbs. They're going to go through their glycogen stores, because they're active, have a good metabolism, etc, and because they're not eating too much and constantly grazing throughout the day or have enough insulin sensitivity that it won't matter, in their case they'll burn through and be fine.

With carbs there are few more Ifs and situational things than without carbs, though. That said, there are absolutely benefits to carbs in the diet, for most styles of training (beyond endurance where fats might eek them out). Explosive movements, much of weight-training, having some carbs will make a difference. Athletic training will do better with carbs, etc...

>> EDIT: By the way Fat has essentially no ability to send a hunger signal within the duration of a meal so you can eat and eat and eat it.

Back to this, are you saying fats do not stimulate leptin? I'm calling bullchit. Just from my own life experience, eating a fatty meal fills me up far more than a carb-meal and with the higher carb meal it always seems like there is room for more and satiety is briefer. What makes you think this about fats and satiety?

OP: I see you have a medical condition. I am no doctor but keto diets are recommended for those with seizures and I see you have been prescribed anti-seizure medication. A low carb/high fat diet might be beneficial, I don't know, but you might want to look into that.Not knowing what you look like, since you have no avi, you should look into intermittent fasting and it's benefits to weight/fat loss and that it's a muscle sparing condition. Will you pack on lean mass with a lot of fasting? Unlikely. Will you lose primarily fat and retain lean mass fairly well, particularly if lifting? Yes.

Since you have no Avi, I don't know if you actually even lift, but the point of cutting weight isn't to get jacked and muscular, it's to lean down and cut as little lean mass and lose as much fat as you can.

https://jandonline.org/article/S0002...esm_inDe1jl_LM

(can't post full studies here but i guess you have access to SCD or PMed)

https://www.ncbi.nlm.nih.gov/pmc/art...g2JCTjmkx-5fpA

EDIT:I agree but if someone likes carbs more and you remove them from their diet, do you think they will stay on that diet for a long period of time?

WTF are you going on about? I don't need to look into anything. Drinking nothing but tea for a day then eating like "a mule" for a day is far more miserable than maintaining a decent diet. Everything else you are rambling about is irrelevant to someone like OP.^ All that matters.

so much fuking poverty in one single thread

Well, the Journal of the Academy of Nutrition and Dietetics gets a boatload of funding from McDonalds, Nestle, Coke and other peddlers of crap. This doesn't discount any study they have of course, but you need to take it with a grain of salt.

With this one, I don't see much here (the first link) it's more their hypothesis. Where's the study itself? How large a study? Humans or animals? They don't say. The only thing they link is the Leeds High Fat Study.

3,000 people (decent size and on humans not rats or some chit)... but they answered a food questionnaire. Big red flag there, in fact, it's big enough I would personally not put much into this. They hand out a questionnaire to 3,000 people, ask them how much of a certain # of foods they've eaten in the past year. Then they expect them to be both honest and accurate. No fuking thanks.

And, this study doesn't look at context one bit.

The problem with a lot of these studies that look at "low carb" diets, almost always when you look deeper, one their funding comes from some global snack/soda conglomerate, they look at stupid chit like questionnaire studies and then they do things like consider getting as much as 50% of your diet from carbs as "Low carb" and then use that study to knock Keto diets.

Here specifically, a meal high in carbs and high in fats (ice cream, pizza, cake) is a big fuking problem, we all agree. However, this study does not distinguish between a meal that is high carb-high fat (pizza) and foods that are high fat and not high carb, like cheeses, eggs, steak, etc... missing the context. A high-fat meal with carbs, particularly sugars, is going to be devastating.

I haven't gotten to the second study, but it should be easy as fuk to simply measure leptin levels after eating. Does it do that?

Not saying either study is good or bad (particularly the second I haven't really even read over) but just looking at the first one, I would not put much faith or stock in it at all.

edit: second link looks much better. reading it now

edit2: uh, where does it say fats aren't filling?

Here is the closest:

>> Observations that high fat diets lead to passive overconsumption and weight gain in humans (32) suggest that there are weak inhibitory mechanisms in place to prevent excess fat intake

"Suggest" not prove or show any understanding. IMO, I'd like to know about these high fat diets and look at them closer. High fats AND high carbs absolutely would lead to overconsumption, and it's neither the fats or the carbs, rather the toxic combination of the two (again, IMO).

Overeating a high fat, high carb meal (let's say: Pizza), it's easily done because of the high calories of the fat and the insulin response of the processed carbs. Not sure I would suggest fat isn't filling, though, not from that alone.A decent diet isn't 1,200 or however few calories the OP is talking about for his cutting diet, though. Why would you compare my suggestion to a decent diet, then?

So, my posts were actually very relevant and much like your lack of avi and silly gifs would indicate, you don't know too much.

So, while we don't know whether you've lifted a weight in your life, it's hard to know how informed you are, but I'll ask you anyway: What is easier, a very low calorie diet done every-single-day OR a diet that has intermittent periods of fasting? Please try not to answer with a gif, if you are capable.

This is basically what I said. He doesn’t seem to have any interest in doing it the healthy or maintainable way.

what a fukken beast. was that natty?

I'm not on meds I manage a lot of my symptoms with calcium magnesium and potassium.

Some days are worse than others and some days I need 2 hrs rest after work before I can think about the gym.

Pick up some oranges, apples, bananas, etc. to keep around for snacking until your hunger pangs are under control. Lots of bottled water too.

Your TDEE is probably closer to 2200 than 2000 too. You really shouldn't be hungry when you're eating 2000 calories.

EDIT: Just realized you're doing some sort of keto, so forget my advice about the fruit. I have no idea what you can eat to kill your hunger pangs until your body gets used to the lower calories. Maybe some almonds?

Quote where I said 1200 calories is a decent diet. I specifically highlighted a post with a simple, quality suggestion. And why do you *******s always go to "no avi?" Go on grindr if you want guys to send you half naked pics. Posting a pic of your shoulder and regurgitating studies that are irrelevant in the grand scheme of things for a typical overweight person doesn't make you some sort of expert. Matter of fact, most of what you've said makes you come off as a dipsht.

Also:

Spoiler!