** The ASK GB ANYTHING thread (diet/nutrition related) **

[gbrice75]

This thread will serve as a Q&A for diet and nutritional related topics. The hope is that over time, the thread itself will become a valuable resource as some questions and subsequent answers will surely give birth to some epic debates.

I will take it on good faith that if you're asking a really simple question here, you've at least tried to find the answer yourself. i.e. "GB, what is a macro nutrient?". I will answer the question, but so will google.

I want to make clear that simply because I am making an 'ask me anything' thread doesn't mean I will have all the answers. If I don't know, and/or cannot research to find the answer, I will tell you I don't know. I will not give you some half-assed irresponsible answer.

There are plenty of guys on this board who are more knowledgeable than myself, but aren't always around. So, for now, you're stuck with me!

I'm off to the gym now and will be back in a few hours, so... let's get it started!

[denverpride]

Best macro breakdown for bulking vs cutting?

[SlimmerMe]

Great idea Gbrice.

[Sgt. Hartman]

Nice idea man. Let me think up a good question to really put you on the spot.....

[gbrice75]

Best macro breakdown for bulking vs cutting?

Really individual specific IMO. However I always like to start at 40/40/20 for either, and then customize from there. If it were a true bulk for a skinny/hardgainer type, i'd probably drop fats and up carbs - maybe a 40/50/10. As for cutting, I wouldn't drop the protein below 40% of total calories as it's safe to assume overall calories will be relatively low - and we want to preserve LBM.

Great idea Gbrice.

Thx!

Nice idea man. Let me think up a good question to really put you on the spot.....

lol... like... how does one gain 13lbs and reduce bodyfat all while in a caloric deficit?

[SlimmerMe]

Okay I have a question which sounds a bit over the top with hope?

if after eating right for an extended period of time concentrating on very little sugar, would a sugar binge have the same effect as insulin? like shocking the system with an insulin spike all of the sudden? and by doing so perhaps having an anabolic effect?

[denverpride]

Awesome thanks

[gbrice75]

Okay I have a question which sounds a bit over the top with hope?

if after eating right for an extended period of time concentrating on very little sugar, would a sugar binge have the same effect as insulin? like shocking the system with an insulin spike all of the sudden? and by doing so perhaps having an anabolic effect?

Would sugar have the same effect AS insulin? Remember, sugar (among other things) causes insulin to be released. You eat sugar, your blood glucose levels rise, insulin is released to 'clean up' the mess.

It most definitely has an anabolic effect; insulin is our most anabolic hormone. But I think your question is 'will it build muscle and not add to fat?" Remember that a few key components have to be in place for muscle growth to occur:

1) stimuli - muscle needs a reason to grow. heavy workload, breaking it down, making it work beyond it's capacity

2) depleting muscle glycogen - if stores are depleted, they will get preference over fat cells - until full. Therein lies the central issue... the 'spill over'. If too many calories are eaten (regardless of carbs/sugar), caloric overage will be stored as fat.

I know why you're asking this question, and I'm telling you... don't sweat it. If you're reading this before my post in your log... go read that!

Awesome thanks

No problem!

[Windex]

Hypothetical situation: You can only eat one lean protein source - which would you take and why (price is irrelevant)? Furthermore, (even more hypothetical) you're only allowed 1 source of fat and carbs - which would you pick? (Assume unlimited supply of fibrous veggies)

[SlimmerMe]

Would sugar have the same effect AS insulin? Remember, sugar (among other things) causes insulin to be released. You eat sugar, your blood glucose levels rise, insulin is released to 'clean up' the mess.

It most definitely has an anabolic effect; insulin is our most anabolic hormone. But I think your question is 'will it build muscle and not add to fat?" Remember that a few key components have to be in place for muscle growth to occur:

1) stimuli - muscle needs a reason to grow. heavy workload, breaking it down, making it work beyond it's capacity

2) depleting muscle glycogen - if stores are depleted, they will get preference over fat cells - until full. Therein lies the central issue... the 'spill over'. If too many calories are eaten (regardless of carbs/sugar), caloric overage will be stored as fat.

I know why you're asking this question, and I'm telling you... don't sweat it. If you're reading this before my post in your log... go read that!



No problem!

I think I get it. It is really "if" in this case.

And....thank you so much for your other post. I appreciate it a lot. I do.

[gbrice75]

^^ fun one!! More of these please!

Ok... this will be easy, assuming we can consider beef (95/5) a lean protein source. If not, let me know and i'll have to think about what's second best. But for me, hands down, 95/5 lean ground beef. I can season it many different ways for different flavors, and never get tired of the texture of beef, unlike chicken or fish.

Carbs - also easy for me - oats, all the way! Love em, could eat em with every meal. Ground in a shake, whole in a shake and chewed, cooked.... etc. Favorite carb source by a landslide.

Fats - not so easy for me. Whereas with the protein and carb choices, mine were about as good as any other with regards to nutritional value. With fats, it boils down to what I LIKE vs. what's best for me. Can I give you both just for shits and giggles?

Any nuts and/or nut butters - would probably be my 'like' choice. That or avacado... hmm... told ya this would be tough!!!

Fish oils would be my 'healthy' choice. They are the only fats I purposely eat. i.e. all other fats are obtained from my diet by default, and I supplement with fish oil.

Ok Windex, you got me on the fats thing for sure!!! Not only can't I choose a single fat source, I can't even choose within my own 'sub' categories!!

[gbrice75]

I think I get it. It is really "if" in this case.

And....thank you so much for your other post. I appreciate it a lot. I do.

anytime

[boxa06]

Hey bro good idea with the thread! I always like your posts and have learnt heaps from them. I have a couple of questions..

1) I'm currently on a cutting diet and am not sure if I'm taking my pwo shake at the right time. I do around 40-50mins of intense lifting followed by 20 minutes of moderate intensity cardio eg. Walking on incline or anything to get me in the fat burning zone. I am taking my shake post cardio. Is that the optimum time? As I've seen bodybuilders take it post lifting then do cardio.

2) How many carbs are needed post workout while dieting?

[gbrice75]

Hey bro good idea with the thread! I always like your posts and have learnt heaps from them. I have a couple of questions..

Thanks mate!

1) I'm currently on a cutting diet and am not sure if I'm taking my pwo shake at the right time. I do around 40-50mins of intense lifting followed by 20 minutes of moderate intensity cardio eg. Walking on incline or anything to get me in the fat burning zone. I am taking my shake post cardio. Is that the optimum time? As I've seen bodybuilders take it post lifting then do cardio.

It's certainly true that nutrient uptake and particularly protein synthesis is heightened after an intense workout, but there are studies that show that this actually INCREASES after several hours. e.g. take a scale of 1-10. Let's say uptake is normally at a 2. Immediately PWO it's at a 6. Several hours later, it may be at a 9. The numbers are arbitrary, but the point is this - the whole 'your muscles are STARVING pwo and MUST be fed within that 'magical' window of opportunity....' is mainly hype created by companies wanting to sell you supplements. The window doesn't shut after an hour. Or 2. So I say do your workout, do your cardio (I do minimum 45 mins PWO), then have your PWO nutrition and don't sweat it.

If you are that concerned, take some BCAA's between the workout and cardio session. Either case, I don't believe you will be catabolic in the sense that your body is breaking down muscle tissue for nutrients because it's starving. It IS catabolic in the sense that your WORKOUT has broken down tissue - but that was the point to begin with.

2) How many carbs are needed post workout while dieting?

This really depends on overall caloric needs, as well as your current goal(s). I will say that the whole 2:1 carbs to protein ratio is bs IMO. Again, something created by supplement companies. I believe for MOST people, somewhere in the 35-50g range would be plenty, but again it's really specific to the individual, and moreso his/her goals.

Hope this helps!

[boxa06]

Thanks gb! This leads me into more questions lol

I am currently doing 20mins cardio in the morning and another 20 post lifting. Should I just do 40mins all at once? If you think I should it'll probably make things easier!

I was taking in 40g of protein and 80 carbs pwo while still shedding fat. Should I reduce to 50 as you said?

[gbrice75]

Thanks gb! This leads me into more questions lol

Always does in this game, lol!

I am currently doing 20mins cardio in the morning and another 20 post lifting. Should I just do 40mins all at once? If you think I should it'll probably make things easier!

What is your current goal? TBH, 20 mins of cardio in either case isn't going to do much for you, unless it's HIIT or something similar. When I want to reduce bodyfat, my ideal situation would be am fasted cardio (BCAA's only) low/moderate intensity, steady state for 45 - 60 mins, and then PWO cardio later in the day... 20 mins HIIT or something high intensity, followed by another 20 mins of steady state at a moderate intensity. This, for me, is an excellent recipe.

If I had to choose between 20 am and 20 PWO or 40 mins all at once, i'd go for the 40 mins all at once.

I was taking in 40g of protein and 80 carbs pwo while still shedding fat. Should I reduce to 50 as you said?

80g carbs seems excessive, IMO, for most people. But like I said, it really depends on your goals, current stats, etc. If you were taking 80g carbs PWO and still shedding bodyfat, and that continues to work, then I say stick with it. If it ain't broke...

However if results stop or slow, this would be one of the first things i'd look to change. What is/was the source of carbs PWO?

If you want to post up your complete diet, that would help put this all into perspective.

[boxa06]

Ok so I recon I'll do around 40mins post lifting and see how it goes. I guess it's always about trying different things.

With the pwo carbs I am thinking of reducing it by say 30 or 40g and putting it into my pre workout meal so that I get more carbs pre workout. Dailey macros will remain the same but just re shuffled so to speak.

My current Stats, diet and training is in my blog if you could check that out that'd be great. Thanks for all your help!

[Dr Pepper]

First of all let me say I love this thread and I'm going to be all over it!

Ok this maybe a little basic and I have researched it but I'm trying to he a more simplified answer.

Carbs and Fat are digested into glycogen which is then used for the bodies energy?

However carbs once digested are the body's primary source of energy and fats the secondary source?

And protein is spared for muscle only?

Can u clarify these things for me.

[gbrice75]

Ok so I recon I'll do around 40mins post lifting and see how it goes. I guess it's always about trying different things.

PWO cardio is great... perfect time for cardio!

With the pwo carbs I am thinking of reducing it by say 30 or 40g and putting it into my pre workout meal so that I get more carbs pre workout. Dailey macros will remain the same but just re shuffled so to speak.

I like it! What does your current preworkout meal look like with regards to carbs? Carbs preworkout are important too, to fuel an intense session. I never neglect them, unless of course it's a no carb day, or i'm fasting!

My current Stats, diet and training is in my blog if you could check that out that'd be great. Thanks for all your help!

Sure man, wasn't aware you were keeping one. Just a suggestion - you may want to start a thread and/or transfer your blog info to it. I don't see many people checking blogs as they're not prominent; i.e. you have to check people's profile just to know they even have a blog.

Something to think about!

[gbrice75]

First of all let me say I love this thread and I'm going to be all over it!

Great!!! Enjoy it!

Ok this maybe a little basic and I have researched it but I'm trying to he a more simplified answer.

Carbs and Fat are digested into glycogen which is then used for the bodies energy?

Carbs are broken down into glucose. Some can be/is used as an immediate fuel source. For instance, eating carbs then doing an HIIT session - your body would likely burn off the immediate fuel source, i.e. the glucose still in your blood.

What isn't used is stored in the liver and muscles as glycogen. Glucose + water. Glycogen is used for fuel, as needed. Intense exercise, etc.

Fats aren't broken down into glucose. Fats are generally stored as... body fat! I'm not saying all fats are stored as body fat - i want to make that clear. But of the 3 macros, it is most likely to be stored as such. Fat metabolism is rather complex IMO and should be discussed within it's own thread and/or as a separate topic. Fats can and are used as a fuel source though, that much we'll establish here.

However carbs once digested are the body's primary source of energy and fats the secondary source?

Glucose is your body's preferred fuel source. Generally, your body will burn glucose whenever present. Intense exercise will call on your body's glycogen stores, however a more moderate session (such as steady state cardio) may burn more fat, as the intensity isn't there to require dipping into glycogen stores.

And protein is spared for muscle only?

Not sure I understand the question... protein is the only macro that can BUILD muscle. i.e. it is the building block (amino acids)... look at carbs and fats as the workers doing the building... the fuel.

Can u clarify these things for me.

Did that last one answer your question? If not, please clarify your question.

[Dr Pepper]

Yeah that pretty much answered my questions... I don't get why u said glucose + water?

I'd also like to know a bit more about fats. If on a cutting diet trying to minimize bf% why do we need fats at all if we can just use carbs for energy?

[boxa06]

PWO cardio is great... perfect time for cardio!



I like it! What does your current preworkout meal look like with regards to carbs? Carbs preworkout are important too, to fuel an intense session. I never neglect them, unless of course it's a no carb day, or i'm fasting!



Sure man, wasn't aware you were keeping one. Just a suggestion - you may want to start a thread and/or transfer your blog info to it. I don't see many people checking blogs as they're not prominent; i.e. you have to check people's profile just to know they even have a blog.

Something to think about!

Pre workout I take oats for carbs so I will just increase the amount.

Ok I'll transfer my info onto a thread then pm you the thread link to have a look at and we'll take it from there. I don't wonna take up this thread with all my anal diet issues lol thanks for all the help bro I'm gonna change alot of things up this week!

[RaginCajun]

after a traumatic injury, how should one adjust a diet in order to help repair one's body?

[gbrice75]

Yeah that pretty much answered my questions... I don't get why u said glucose + water?

I'd also like to know a bit more about fats. If on a cutting diet trying to minimize bf% why do we need fats at all if we can just use carbs for energy?

Glycogen is water and glucose bonded together, i.e. a molecule. That's how it's stored. This should also give a clue as to why people look 'fuller' when glycogen stores are topped off. All that water!! (don't confuse it with water retention/bloating though)

Pre workout I take oats for carbs so I will just increase the amount.

Ok I'll transfer my info onto a thread then pm you the thread link to have a look at and we'll take it from there. I don't wonna take up this thread with all my anal diet issues lol thanks for all the help bro I'm gonna change alot of things up this week!

Cool bro, i'll have a look asap.

after a traumatic injury, how should one adjust a diet in order to help repair one's body?

That would depend on the level of activity that individual would be able to perform. Assuming very little to no activity, such as after a major surgery, I would adjust calories down significantly, mostly in the form of carbs. No activity = no real demand for energy. I'd keep protein high assuming we'd want to preserve muscle mass. Fats would stay at a maintenance level for that individual (whatever that might be, varies obviously). I'd replace carbs with fibrous veggies, and would probably do a single carb meal refeed 1x a week, just to fire up the metabolism a bit, and get a bigger insulin response triggered.

[Rya]

Somewhat diet related;

If a person is not sore the day after/2nd day after a training session; did they not work/shock the muscles enough or, assuming that they have a good diet, is their body recovering fast enough to not be sore?

[gbrice75]

Somewhat diet related;

If a person is not sore the day after/2nd day after a training session; did they not work/shock the muscles enough or, assuming that they have a good diet, is their body recovering fast enough to not be sore?

I know it's difficult to grasp, I still struggle with it as well because it's counter intuitive - but soreness is not a good indicator of a quality session. There are athletes who go through training like we've never experienced, and do not get sore.

Having said that, a diet rich in nutrients and optimized for repairing tissue (such as a bodybuilder's diet) can impact soreness positively. i.e. you may experience less soreness, or be sore for a shorter period than somebody with a different diet.

At the end of the day, you know whether you've worked hard or not. You don't need muscle soreness to be the gauge imo.

[Dr Pepper]

Fasted AM low intensity works as such:

Between when you go to sleep and when you get up is the biggest gap of not eating therefore your body is depleted of glucose, the body's preferred source of energy so without that it dips into the body's deep fat stores and helps you get that bf% down... However it has to be low intensity because the body cannot handle UNFUELED HIT without out breaking down your muscles for energy to burn.

^^ Is that correct?

Secondly why have I heard people say that fueled HIT (interval) is good for getting those extra BF% down? Wouldn't u just be using the energy from what you've just eaten? And once that energy is depleted wouldn't it just start breaking down muscle? So therefore being no point to HIT if trying to Preserve as much muscle as possible?

I know what I just said isn't 100% correct but it's something I struggle to understand....

Thanks mate

[JimmySidewalk]

Would a high-protein high-fat diet work ? I was thinking of taking out the carbs completely and getting my calories from protein and most of all sunflower oil(as a fat source). I would tweak the sunflower oil fat in order to find the sweet spot, where to get in the calories needed to lean bulk and then, after a while, to get cut. Would this work ? Can sunflower oil be used to get in the number of calories needed to grow but to be used as fuel also so it wont get stored as bodyfat ?

Considering sunflower oil is a good source of fat and 100g is almost 1000 calories.

[gbrice75]

Fasted AM low intensity works as such:

Between when you go to sleep and when you get up is the biggest gap of not eating therefore your body is depleted of glucose, the body's preferred source of energy so without that it dips into the body's deep fat stores and helps you get that bf% down... However it has to be low intensity because the body cannot handle UNFUELED HIT without out breaking down your muscles for energy to burn.

^^ Is that correct?

For the most part, yes. You aren't eating, so blood glucose levels are low and stable, insulin is in check, and that's a perfect time to burn body fat as a fuel source. Higher intensity (and the actual number/HR depends on the individual) activity tends to rely on burning glucose as it's a more immediate fuel source (no conversion needed). When glucose isn't present such as when we're fasted, muscle glycogen will be called on, and if it's already depleted, tissue breakdown can occur.

Note if you had a huge carb meal before bed, then got and did fasted cardio, I wouldn't be as concerned about the intensity. But most of us aren't eating huge carb meals before bed, and those that are likely aren't trying to burn body fat, i.e. not doing fasted cardio in the am!

Taking BCAA's pre cardio can offset the 'issue' somewhat, but I still tend to stick with moderate intensity (I don't really like low), steady state cardio in the am/fasted.

Secondly why have I heard people say that fueled HIT (interval) is good for getting those extra BF% down? Wouldn't u just be using the energy from what you've just eaten?

Yes - but HIIT burns a tremendous amount of calories, and not ALL of those calories are glucose, i.e. some will still be bodyfat. Lower/moderate intensity seems to burn a higher percentage of fat vs. HI, but HI/HIIT burns an overall larger amount of calories, and so by default more body fat. I hope I'm making that distinction clear. Example:

You do moderate intensity cardio for 30 mins. You burn 250 calories. 70% is body fat. You've burned 175 calories of body fat.

Now take that same 30 mins of cardio, but make it HIIT. You burn 600 calories. 40% is body fat. You've burned 240 calories of body fat. Let's assume the rest was readily available glucose from the meal you've just eaten prior to the session. You've still burned more body fat with the HIIT session.

And once that energy is depleted wouldn't it just start breaking down muscle? So therefore being no point to HIT if trying to Preserve as much muscle as possible?

HIT sessions should be just that - intense, but short. I don't do more than 20 mins. It's fairly safe to say you won't burn much if any LBM at 20 mins. I then switch over to moderate/steady state for another 20 mins and just let the 'afterburn' happen. That's my personal preference.

I know what I just said isn't 100% correct but it's something I struggle to understand....

Thanks mate

np, hopefully i'm making sense above. Note the numbers I laid out are arbitrary and just being used to make my point with the examples.

Would a high-protein high-fat diet work ?

High fat diets work better for some than others. They do not work well for me personally.

I was thinking of taking out the carbs completely and getting my calories from protein and most of all sunflower oil(as a fat source). I would tweak the sunflower oil fat in order to find the sweet spot, where to get in the calories needed to lean bulk and then, after a while, to get cut. Would this work ?

You're basically talking about a keto diet. Have you researched keto?

Can sunflower oil be used to get in the number of calories needed to grow but to be used as fuel also so it wont get stored as bodyfat ?

Without the presence of carbs, the body is forced to use dietary fat and body fat as a fuel source. If you aren't careful, it can and will also break down muscle tissue, and/or convert dietary protein for fuel (gluconeogenesis), which obviously isn't ideal as we want protein being used to repair tissue and perform it's many other bodily functions.

Considering sunflower oil is a good source of fat and 100g is almost 1000 calories.

I'd prefer fish oils over sunflower oil, but sunflower is fairly high in polyunsaturated fat.

If you're really interested, you should look up keto diets. I'd start with researching Dave Palumbo as I like his best.

Keep in mind one thing though; of the 3 macro nutrients, fat is most easily stored as body fat. Despite the beating carbs take today, they are NOT the enemy!!! I'm not saying fat is bad, it has it's place in every diet, but I have found that a high protein, moderate carb (with carb cycling) low fat diet works best for me personally.

[Sgt. Hartman]

I hope I'm not stepping on your toes GB, but just wanted to add something to the HIIT discussion.

HIIT should always be done after consuming carbs so that our bodies have the necessary fuel to complete the workout. True HIIT is done at an absolute 100% max effort during the work phase so glucose will be the primary energy source.

Yes, the carbs you ate before the HIIT session will be burned during the WO but that doesn't matter. The whole point of HIIT is to put the body in a state of EPOC - Excess Post-exercise Oxygen Consumption. During the HIIT session the heart rate was allowed to recover during the rest phase just enough so that the next set could be completed, but the muscles used during the WO are being starved of oxygen, and it will take several hours at least for them to fully recover.

So for several hours after the WO has been completed you're in a state of EPOC which means that the body is working hard to replenish glycogen stores, re-oxygenate the blood, and restore normal body temp, heart rate and breathing. All this causes a massive caloric need, which means you're burning a ton of calories as the body tries to re-achieve a state of homeostasis. I've read that you can burn more calories in the 4 hours post HIIT as you did completing the session in the first place. Since your body is using all of the glucose available to replace glycogen stores, what is fueling this massive caloric need? FAT STORES. In theory, EPOC can last up to 72 hrs, who knows if that's true, although that could be why most recommend that it be done at most every other, or every 3rd day.

[gbrice75]

Not at all bro, feel free to chime in at any time. This is a discussion thread above all else.

PS - great info on HIIT, and agreed on all points. I'm definitely not a believer of the 72 hours thing, but certainly several hours post session... I don't think that's even debatable.

[gixxerboy1]

How do you feel about about the pasteurized egg whites in a carton? I've been pressed for time in the morning and not cooking eggs and drink these in the car on the way to work.

[gbrice75]

How do you feel about about the pasteurized egg whites in a carton? I've been pressed for time in the morning and not cooking eggs and drink these in the car on the way to work.

Perfectly fine... I get all my egg whites from the carton as well. Annoying as hell to have to crack eggs, not to mention the waste. I eat my eggs whole, and use the carton for whites. Note I am using 100% liquid egg whites (sounds like you are as well) - not egg beaters or that other crap with all the additives.

The protein in cooked eggs is slightly more bio available than raw (seems it should be the opposite, right?) - but I believe the numbers are negligible and nothing to sweat.

[Dr Pepper]

I hope I'm not stepping on your toes GB, but just wanted to add something to the HIIT discussion.

HIIT should always be done after consuming carbs so that our bodies have the necessary fuel to complete the workout. True HIIT is done at an absolute 100% max effort during the work phase so glucose will be the primary energy source.

Yes, the carbs you ate before the HIIT session will be burned during the WO but that doesn't matter. The whole point of HIIT is to put the body in a state of EPOC - Excess Post-exercise Oxygen Consumption. During the HIIT session the heart rate was allowed to recover during the rest phase just enough so that the next set could be completed, but the muscles used during the WO are being starved of oxygen, and it will take several hours at least for them to fully recover.

So for several hours after the WO has been completed you're in a state of EPOC which means that the body is working hard to replenish glycogen stores, re-oxygenate the blood, and restore normal body temp, heart rate and breathing. All this causes a massive caloric need, which means you're burning a ton of calories as the body tries to re-achieve a state of homeostasis. I've read that you can burn more calories in the 4 hours post HIIT as you did completing the session in the first place. Since your body is using all of the glucose available to replace glycogen stores, what is fueling this massive caloric need? FAT STORES. In theory, EPhttp://carsales.mobi/cars/details/?R=1139***6&Cr=0&trecs=3OC can last up to 72 hrs, who knows if that's true, although that could be why most recommend that it be done at most every other, or every 3rd day.

Geart info mate, saved that in my notes...

It's actually quite complicated for me to understand the point where HIT starts to break down muscle tissue for energy. But no I understand the reasoning behind intervals in the HIT...

Thanks

[Dr Pepper]

Glucose and water = Glycogen...?

Is glucose used for energy or is glycogen used for energy?

I get these two confused with what they do...

Sorry GB told u I'd be all over this thread, lol

[baseline_9]

GB, love this thread....

Not a question but more of a request.

Could you explain the benefits of 'Intermittent Fasting diets' so that every one can have there eyes opened to this type of diet...

•Fasted training and the hormonal response it may or may not create
•Calorie partitioning
•Calorie surplus vs Calorie Defacate (build muscle and loose fat in the same day)



There's a few point for you to get started on.

[RaginCajun]

i just used the new formulas for BMR and TDEE and this is what i got. BMR 1934.66, TDEE 2998.72. TDEE seems waaaay high! i eat right at 1800-2000 cals and have been dropping. if i were to be eating at 2500, no way would i be losing. i know my math is not wrong, so why the TDEE so high? i used 1.55 x BMR because i train usually 6 times a week. some are two a days. just want to know your thoughts on this.

[gbrice75]

Glucose and water = Glycogen...?

Yep... don't quote me but I believe it's like 1 glucose atom + 2 water atoms = 1 glycogen molecule.

Is glucose used for energy or is glycogen used for energy?

I get these two confused with what they do...

Sorry GB told u I'd be all over this thread, lol

lol np bro! Carbohydrates are broken down into glucose (sugar) and used as an immediate fuel source. i.e. if you have glucose in your blood stream and engage in activity, glucose will be burned (even your brain activity is fueled by glucose, so it's not really a matter of 'engaging' in activity per se, but for our sake, let's say it is). Glucose will also trigger insulin secretion. Insulin's job it so 'sweep up' nutrients (glucose, amino's, etc) and shuttle them into cells. When glucose is stored in the liver and muscle, it is stored as glycogen. i.e. glucose is bonded with water and becomes glycogen - stored as an energy reserve for future use.

So the answer is both are used. Immediate glucose first, then glycogen stores. Does this help?

GB, love this thread....

Thanks bro!

Not a question but more of a request.

Could you explain the benefits of 'Intermittent Fasting diets' so that every one can have there eyes opened to this type of diet...

•Fasted training and the hormonal response it may or may not create
•Calorie partitioning
•Calorie surplus vs Calorie Defacate (build muscle and loose fat in the same day)



There's a few point for you to get started on.

Hmm... i'm almost hesitant to do so here as IF deserves it's own thread. Actually, I started a while back, here http://forums.steroid.com/showthread...*#.Tp2ec5viHBI . I don't remember if it was before or during my run with IF, but hopefully it'll serve as a resource.

Let me know if that's acceptable Base.

i just used the new formulas for BMR and TDEE and this is what i got. BMR 1934.66, TDEE 2998.72. TDEE seems waaaay high! i eat right at 1800-2000 cals and have been dropping. if i were to be eating at 2500, no way would i be losing. i know my math is not wrong, so why the TDEE so high? i used 1.55 x BMR because i train usually 6 times a week. some are two a days. just want to know your thoughts on this.

I've said many times that i'm not a big fan of the TDEE formulas. Which did you use, HB or KM?

[MakinItRain]

Quick question, where and when in a cutting diet can incorporate some fruit, i feel like im gonna get scurvy at the rate im going lol

[Dr Pepper]

Yeah thanks mate that helps heaps, now I understand... So I glycogen stores are compleaty depleted that would mean you have no glucose left because glucose is used up first before the body turns to glycogen for energy?

And is that why in Sgt Hartmans post above about EPOC does he say that during that state the body uses fat stores to burn for energy because the HIIT has used all glucose and glycogen up?

When will the body then turn to breaking down muscle tissue for energy?