The ChillOut Log
- Thread starter Chillen
- Start date
- Status
Ok im in.
It will motivate me to attain my goal of adding lbs to the core lifts.
Good!
Now we wait on RAS (Ride and shoot). I wonder what his screen name means? Ride and Shoot? Hmmmmmm........lol. I will re-post #3383 and 3385:
best regards,
Chillen
February 17th, 2009: "thoughts for the day"
Improving this single attitude makes your days fly by. You wake up excited to work. You make the right decisions. You get more done in less time.
Improving this attitude affects everyone around you. They believe in you, trust you and want to support you.
This one attitude can change your entire life for the better.
A vital attitude for you to constantly improve is YOUR PASSION.
On a scale of 1 to 10, exactly how excited are you right now? Do you really want to succeed? Are you thrilled with your goals for today?
If not, you must generate some passion for your day, your week and your career.
Leadership
To succeed you must be a leader, if only a leader of one person: you.
"In all great leaders there is a purpose and intensity which is unmistakable." — L. Ron Hubbard
Remember how former President Reagan had UNMISTAKABLE seniority when he met with Communist leaders? Have you noticed how the best speeches of politicians, ministers or actors always include high-volume intensity? The same applies to the most successful people.
"A man who merely wants to be liked will never be a leader. A broad examination of history shows clearly that men follow those they respect. Respect is a recognition of inspiration, purpose and competence and personal force or power." — L. Ron Hubbard
Passion is a self-generated tool. You have the ability to motivate yourself; to concentrate on your purpose; to get yourself excited about what you do.
Your attitude sets the mood for everyone around you. They get excited if you are excited. If you are fascinated, so are they. Recommendations you give to others that come from the heart have a greater impact.
=========================================================
You are about to read about one of the most effective self-improvement tools ever discovered. This one technique can do more for your mental strength, job performance and overall competence than dozens of self-help books or motivational seminars.
This simple formula eliminates self-criticism, fear and stress. It is applicable to any situation and works every time. You can use it repeatedly without limitation.
L. Ron Hubbard discovered the KRC Triangle in 1960.
"THE K-R-C TRIANGLE"
"The points are K for KNOWLEDGE, R for RESPONSIBILITY and C for CONTROL."
"It is difficult to be responsible for something or control something unless you have KNOWLEDGE of it."
"It is folly to try to control something or even know something without RESPONSIBILITY."
"It is hard to fully know something or be responsible for something over which you have no CONTROL, otherwise the result can be an overwhelm."
"Little by little one can make anything go right by
"INCREASING KNOWLEDGE . . . ,"
"INCREASING RESPONSIBILITY . . . ,"
"INCREASING CONTROL . . . ."
"If one sorts out any situation one finds oneself in on this basis, he will generally succeed."
"By inching up each corner of the KRC triangle bit by bit, ignoring the losses and making the wins firm, a being at length discovers his power and command of life." — L. Ron Hubbard
KRC Triangle Application Recommendations
Select a problem and write it down or type it into your computer. Then write or type the answers for each of these five steps.
1. Raise the Knowledge corner.
How can you increase your knowledge about the problem? What do you need to learn about it? What should you study to better understand the problem?
2. Raise the Responsibility corner.
How can you take more ownership for the problem? What parts of the problem are you responsible for? Can you accept responsibility for the parts you did not cause?
3. Raise the Control corner.
What part of the problem can you control? How could you take a little more control for the other parts?
4. Ignore the losses. (but.....LEARN FROM THEM-added by Chillen)
If you focus on losses or failures, they get bigger and more overwhelming. You then pull in even more losses. So find ways to ignore these losses.
If ignoring losses is difficult, try writing them down on a sheet of paper and then destroy the paper. Shift your attention. Stop talking or thinking about them. Avoid people who bring them up. Move on.
If you catch yourself dwelling on losses, knock it off. Put your attention elsewhere. Stop talking about losses. And learn to ignore the failures of others as well.
5. Make the wins firm.
What can you do to make your successes firm? How can you solidify them?
Maybe you can write them down or put them on a wall. Keep a record of your wins. Talk about them to everyone you can. Celebrate them.
Also, make a habit of finding and focusing on the wins of others. The more attention you put on success, the more success you get.
Some of your answers to these questions are easy, enjoyable steps. Do those right now! You will see a sudden improvement in the problem.
Then do the tougher steps you wrote. Once you start on them you will find they are not so tough after all.
If following these five steps does not completely solve the problem, repeat the steps until the problem is gone forever.
As well as solving problems for you, these steps will start to bring out the best in you. You will discover a new sense of command over life that you have always had, but never used.
Use the KRC Triangle to release the real powerhouse you know that you are.
========================================================
Above all, be true to yourself, put your heart in it, have the courage and put passion in your goal.
From my heart to yours. I wish you all the best in your fitness goals.
Best wishes
Chillen
The Power of Passion
Improving this single attitude makes your days fly by. You wake up excited to work. You make the right decisions. You get more done in less time.
Improving this attitude affects everyone around you. They believe in you, trust you and want to support you.
This one attitude can change your entire life for the better.
A vital attitude for you to constantly improve is YOUR PASSION.
On a scale of 1 to 10, exactly how excited are you right now? Do you really want to succeed? Are you thrilled with your goals for today?
If not, you must generate some passion for your day, your week and your career.
Leadership
To succeed you must be a leader, if only a leader of one person: you.
"In all great leaders there is a purpose and intensity which is unmistakable." — L. Ron Hubbard
Remember how former President Reagan had UNMISTAKABLE seniority when he met with Communist leaders? Have you noticed how the best speeches of politicians, ministers or actors always include high-volume intensity? The same applies to the most successful people.
"A man who merely wants to be liked will never be a leader. A broad examination of history shows clearly that men follow those they respect. Respect is a recognition of inspiration, purpose and competence and personal force or power." — L. Ron Hubbard
Passion is a self-generated tool. You have the ability to motivate yourself; to concentrate on your purpose; to get yourself excited about what you do.
Your attitude sets the mood for everyone around you. They get excited if you are excited. If you are fascinated, so are they. Recommendations you give to others that come from the heart have a greater impact.
=========================================================
How to Boost Your Personal Power and Command of Life
You are about to read about one of the most effective self-improvement tools ever discovered. This one technique can do more for your mental strength, job performance and overall competence than dozens of self-help books or motivational seminars.
This simple formula eliminates self-criticism, fear and stress. It is applicable to any situation and works every time. You can use it repeatedly without limitation.
L. Ron Hubbard discovered the KRC Triangle in 1960.
"THE K-R-C TRIANGLE"
"The points are K for KNOWLEDGE, R for RESPONSIBILITY and C for CONTROL."
"It is difficult to be responsible for something or control something unless you have KNOWLEDGE of it."
"It is folly to try to control something or even know something without RESPONSIBILITY."
"It is hard to fully know something or be responsible for something over which you have no CONTROL, otherwise the result can be an overwhelm."
"Little by little one can make anything go right by
"INCREASING KNOWLEDGE . . . ,"
"INCREASING RESPONSIBILITY . . . ,"
"INCREASING CONTROL . . . ."
"If one sorts out any situation one finds oneself in on this basis, he will generally succeed."
"By inching up each corner of the KRC triangle bit by bit, ignoring the losses and making the wins firm, a being at length discovers his power and command of life." — L. Ron Hubbard
KRC Triangle Application Recommendations
Select a problem and write it down or type it into your computer. Then write or type the answers for each of these five steps.
1. Raise the Knowledge corner.
How can you increase your knowledge about the problem? What do you need to learn about it? What should you study to better understand the problem?
2. Raise the Responsibility corner.
How can you take more ownership for the problem? What parts of the problem are you responsible for? Can you accept responsibility for the parts you did not cause?
3. Raise the Control corner.
What part of the problem can you control? How could you take a little more control for the other parts?
4. Ignore the losses. (but.....LEARN FROM THEM-added by Chillen)
If you focus on losses or failures, they get bigger and more overwhelming. You then pull in even more losses. So find ways to ignore these losses.
If ignoring losses is difficult, try writing them down on a sheet of paper and then destroy the paper. Shift your attention. Stop talking or thinking about them. Avoid people who bring them up. Move on.
If you catch yourself dwelling on losses, knock it off. Put your attention elsewhere. Stop talking about losses. And learn to ignore the failures of others as well.
5. Make the wins firm.
What can you do to make your successes firm? How can you solidify them?
Maybe you can write them down or put them on a wall. Keep a record of your wins. Talk about them to everyone you can. Celebrate them.
Also, make a habit of finding and focusing on the wins of others. The more attention you put on success, the more success you get.
Some of your answers to these questions are easy, enjoyable steps. Do those right now! You will see a sudden improvement in the problem.
Then do the tougher steps you wrote. Once you start on them you will find they are not so tough after all.
If following these five steps does not completely solve the problem, repeat the steps until the problem is gone forever.
As well as solving problems for you, these steps will start to bring out the best in you. You will discover a new sense of command over life that you have always had, but never used.
Use the KRC Triangle to release the real powerhouse you know that you are.
========================================================
Above all, be true to yourself, put your heart in it, have the courage and put passion in your goal.
From my heart to yours. I wish you all the best in your fitness goals.
Best wishes
Chillen
February 17th, 2009: "thoughts for the day" (2)
I owe a great deal to buying and reading Lyle McDonald's books.
Many of the things I do within my diet (especially to get lean, manipulating macro nutrients, and depleting glucose stores [when necessary]) are modified from the base of some of Lyle's opinions and thoughts expressed in his very good books.
Another great post by Steve on the weight loss forum (Stroutman on this forum), and it "requires" a post in the COL:
Diets fail for a lot of reasons but one of the primary ones is simply hunger. I discussed this sort of tangentially in the research review Why Do Obese People not Lose More Weight When Treated with Low-Calorie Diets and one of the comments on that article is what prompted me to write this article.
What is Hunger?
To say that human hunger is complicated is a vast understatement. To cover it in detail would require a series of articles or perhaps an entire book. Research continues to uncover numerous interacting and overlapping hormones (such as leptin, ghrelin, peptide YY, GLP-1 and others) that monitor how much and what someone is eating (along with their body weight) and those all send a signal to the brain that drives a number of processes, not the least of which is hunger.
Now, it would be truly simple if that’s all there was to it but humans also eat/get hungry for non-physiological reasons. We get hungry out of boredom, because we are at a party and it’s expected that we eat, because we just saw a commercial for some food we like and many others.
Simplistically, we might differentiate these different drivers of hunger into physiological and psychological factors although, as I discussed in the article Dieting Psychology vs. Dieting Physiology, the distinction between the two is not only false but increasingly fuzzy. Physiological drives can manifest themselves as ‘psychological’ hunger and psychological factors can affect physiology.
However, even though the distinction is a false one, it is often useful practically to make that division and I”ll be doing so through the rest of that article.
Sufficed to say that human hunger is exceedingly complicated and finding out ways to deal with hunger while dieting is a huge first step in making diets more effective. And with that said, in no particular order of importance, here are 9 Ways to Deal with Hunger on a Diet.
1. Eat More Lean Protein
While dietitians continue to squabble over whether carbohydrates or fats are more filling in the short-term, the data is actually abundantly clear: protein beats them both out. Increasing amounts of research has shown that both acutely and in the long-term, higher protein intakes help blunt hunger. It also helps that, as long as you’re dealing with sources of lean protein (low-fat fish, skinless chicken, even low-fat red meat), it can be tough to get a lot of calories from protein in the first place.
I’d also note that there are many other reasons to consume sufficient amounts of lean protein on a weight loss diet including blood glucose stability and sparing of muscle mass loss. It’s also worth mentioning that a lot of the benefits that are often attributed to ‘low-carbohydrate’ diets have more to do with the increased protein intake; the benefits occur because they are ‘high-protein’.
2. Eat Fruit
For odd reasons fruit has gotten a bad rap for dieting, at least in the athletic and bodybuilding subculture but little could be further from the truth. One aspect of hunger has to do with the status of liver glycogen, when liver glycogen is emptied, a signal is sent to the brain that can stimulate hunger; the corollary is that replenishing liver glycogen tends to make people feel fuller.
The fructose component of fruit works to refill liver glycogen and folks who include a moderate amount of fruit in their weight loss diets often report feeling much less hungry. That’s in addition to the other benefits of fruit (fiber, nutrients). Oh yeah, eat whole fruit, stay away from fruit juice.
3. Eat More Fiber
No list of this sort would be complete without the mention of fiber. Fiber can help with hunger in at least two ways. The first is that the physical ’stretching’ of the stomach is one of many signals about how much food has been eaten; when the stomach is physically stretched the brain thinks you’re full. High-fiber/high-volume foods (e.g. foods that have a lot of volume for few calories) accomplish that most effectively.
Additionally, fiber slows gastric emptying, the rate at which food leave the stomach. By keeping foods in the stomach longer, a high-fiber intake keeps folks full longer. Basically, mom was right, eat your vegetables.
4. Eat (At-Least) Moderate Amounts of Dietary Fat
Ignoring the debate I mentioned above about carbs versus fat and hunger, the simple fact is that exceedingly low-fat diets tend to leave a lot of people hungry in both the short- and long-term. Tying in with my comments about fiber in Number 3, dietary fat also slows gastric emptying (hence the aphorism that high-fat meals really stick to the ribs). While dietary fat does little to blunt hunger in the short-term, moderate intakes tend to keep people fuller longer between meals since the meal sits in the stomach longer.
As well, exceedingly low-fat diets often taste like cardboard, tying into some of the comments I made initially about psychological effects of dieting; people won’t follow a diet that doesn’t taste good for very long. Dietary fat gives food a certain mouth-feel and very low-fat diets remove that, leaving people dissatisfied. The diet usually ends shortly after that.
Research has shown that moderate fat diets improve adherence to dieting and, with rare exceptions, I don’t suggest taking dietary fat much lower than 20-25% of total calories on a fat loss diet. In some cases (such as very low-carbohydrate diets), it may be higher than this.
5. Exercise
I’m hesitant to mention exercise in this article simply because the response to it can vary drastically in terms of hunger control on a diet. Doing the topic justice would take a complete article in and of itself but here I’m going to give a quick overview.
Basically, through myriad overlapping mechanisms, exercise has the potential to increase hunger, decrease hunger or have no effect. Some of the effects are purely physiological. On the one hand, exercise increases leptin transport into the brain which should help some of the other hunger signals work better. On the other hand, some people can get a blood glucose crash with exercise (this is especially true in the early stages of a program) and this can stimulate hunger. Most research suggests that exercise has, if anything, a net benefit in terms of hunger control but it’s even more complicated than that.
Whether or not exercise helps with hunger control ends up interacting with psychological factors that I’m not going to detail here. Some research suggests that people ‘couple’ exercise with their diet. The underlying psychlogy seems to be along the lines of “I exercised today, why would I ruin that by blowing my diet.” That’s good.
However, another category of people often use exercise as an excuse to eat more. The underlying psychology seems to be “I must have burned at least 1000 calories in exercise, I earned that cheeseburger and milkshake.” Of course, since people basically always over-estimate how many calories they burned with exercise, they end up doing more harm than good.
The short-version of this point is this: for some people, regular exercise (and it may not be anything more than a brisk walk) has a profound benefit on keeping them on their diet. And for others it tends to backfire.
6. Consider Intermittent Fasting (IF’ing)
IF’ing is a current dietary trend that, while exact definitions vary, basically refers to a pattern where someone fasts for some portion of the day (perhaps 16-20 hours) and eats most of their food during a short ‘eating period’. Various interpretations are out there but there is emerging research showing a variety of health benefits from this style of eating.
In the context of this article, IF’ing can be particularly valuable for smaller dieters who simply don’t get to eat a lot of food each day. A small female trying to subsist on 1000-1200 calories per day and trying to eat 3-4 times per day is only getting a few small, relatively unsatisfying meals per day.
However, if that same dieter fasts most of the day (many find that hunger goes away after an initial spike in the morning), she can eat 1-2 significantly larger (and more satisfying) meals later in the day.
If you’re interested in IF’ing, I’d direct you to Martin Berkhan’s Leangains.com for the absolute best source of IF information on the net. Martin is currently working on a book on IF’ing and I, for one, can’t wait to see it.
7. Use Appetite Suppressants (well, I necessarily do not agree here, but, keep reading--Chillen)
The history of diet drugs is a mixed bag but, for the most part, diet drugs have fallen into one of two major categories: metabolic enhancers and appetite suppressants. Sometimes the drugs do both. Now, used without changes in diet and activity, these drugs tend to only have small and transient effects.
But the simple fact is that they can help a diet. The old Dexatrim (containing pseudoephedrine HCL) was actually very nice in that it blunted hunger without over-stimulating the person but it’s not available any more. I’m personally a big fan of the ephedrine/caffeine stack.
Despite scare-mongering to the contrary, EC used properly (e.g. don’t take 3X the recommended dose) is actually quite safe and has both potent appetite suppressant effects along with boosting metabolic rate slightly. Hell, I thought EC was important enough that I gave it an entire chapter in The Rapid Fat Loss Handbook.
Which isn’t to say that I think every dieter should be using/abusing appetite suppressants from day 1. At least try the non-drug strategies first; but when the hunger is clawing at you making you want to quit your diet, consider using one.
8. Be more Flexible Towards Your Dieting
This is another topic that really deserves a book to fully discuss. I’d say that I need to write that book but the fact is that I already did, the topics I’m going to briefly look at here are discussed in detail in A Guide to Flexible Dieting.
Let me address this topic with a question “What would you do if I told you you could never have something again?” Assume it’s something you like or want, how would you react? Odds are you’d want it that much more, right. It’s human nature, we want what we’re told we can’t have.
Guess what, that’s dieting. Or at least how many dieters approach dieting. Many diets are predicated on some food being bad, off-limits or what have you; dieters go into the diet thinking “I can’t ever eat XXX again in my life” which just makes them want XXX that much more. This is one of the psychological aspects of hunger I mentioned in the introduction.
And, of course, the followup to this is that when dieters do eventually eat XXX (and they will), then they just feel guilty and miserable, figure the diet is blown and eat the entire bag or box of XXX and abandon the diet altogether.
It’s truly a damaging approach to dieting and research has clearly shown that the type of rigid dieter I’m describing above (who expects absolute perfection from their diet or it’s a failure) do worse than more flexible dieters.
The reality is that, within the context of a long-term diet, even small deviations don’t really do much harm (unless the person goes berserk and makes it harmful). That is, say you’re on a diet and you eat a couple hundred calories of cookies because you really wanted them. If you’ve dieted the past 6 days, that’s no big deal. However, if you decide that you are a worthless piece of crap with no willpower and eat another 1000 calories of cookies; well you made it into a problem. Understand?
I always recommend that dieters use strategies like free meals (non-diet meals, preferably eaten out of the house), refeeds (extended periods of deliberate high-carbohydrate over-consumption) and full diet breaks (periods of 10-14 days where the diet is abandoned for maintenance) when they diet. It keeps people from falling into the rigid dieting trap that, invariably, backfires. Again, all of the details can be found in A Guide to Flexible Dieting.
9. Suck it Up or Stay Fat
I want to make it clear that I’m not being facetious with the title of this one; and I’m only being slightly obnoxious. Even if you do everything I talked about above, apply every strategy perfectly, the reality is that you will probably still have some hunger on a diet.
Well…too bad.
The simple fact is that losing weight requires eating less than you’re burning and this will, at some point, generate hunger. Now, there are exceptions, extremely overweight individuals often find that they have no appetite in the initial stages of dieting but the reality is that eventually hunger will rear it’s ugly head.
At which point every dieter is faced with a fundamental choice which, put simply is this “What’s more important to me, losing weight, or eating this food?” I’d note that this is also a reason I’m so adamant about the flexible dieting strategies, at least one way of dealing with food cravings is to include them in the diet in a controlled fashion. That way the dieter is controlling the diet, instead of the other way around.
But even with that, hunger is a reality of dieting no matter what else you do. Now, you can try to reframe it (Tom Venuto in his new book suggested telling yourself that “Hunger is fatness leaving the body.”) or you can simply accept it (yes, I know, very Zen) and move on.
But none of that makes the hunger away, it’s just you trying to trick yourself out of feeling bad about it. When that point is reached, there are only two options that I’m going to put very bluntly.
You can suck it up or stay fat.
After you’ve gotten your protein and fruit and fiber and fat and appetite supressants and exercise and flexible dieting strategies down pat, when hunger rears it’s ugly head, those are the only two options left.
=========================================================
Yea! Tell me like it is Lyle McDonald.......:"the reality is that you will probably still have some hunger on a diet."
"Well…too bad."
Fire my butt up with the frigging truth! I like that kind of fire, baby!
Best wishes
Chillen
I owe a great deal to buying and reading Lyle McDonald's books.
Many of the things I do within my diet (especially to get lean, manipulating macro nutrients, and depleting glucose stores [when necessary]) are modified from the base of some of Lyle's opinions and thoughts expressed in his very good books.
Another great post by Steve on the weight loss forum (Stroutman on this forum), and it "requires" a post in the COL:
9 Ways to Deal with Hunger on a Diet
{Credit: Lyle McDonald}
Diets fail for a lot of reasons but one of the primary ones is simply hunger. I discussed this sort of tangentially in the research review Why Do Obese People not Lose More Weight When Treated with Low-Calorie Diets and one of the comments on that article is what prompted me to write this article.
What is Hunger?
To say that human hunger is complicated is a vast understatement. To cover it in detail would require a series of articles or perhaps an entire book. Research continues to uncover numerous interacting and overlapping hormones (such as leptin, ghrelin, peptide YY, GLP-1 and others) that monitor how much and what someone is eating (along with their body weight) and those all send a signal to the brain that drives a number of processes, not the least of which is hunger.
Now, it would be truly simple if that’s all there was to it but humans also eat/get hungry for non-physiological reasons. We get hungry out of boredom, because we are at a party and it’s expected that we eat, because we just saw a commercial for some food we like and many others.
Simplistically, we might differentiate these different drivers of hunger into physiological and psychological factors although, as I discussed in the article Dieting Psychology vs. Dieting Physiology, the distinction between the two is not only false but increasingly fuzzy. Physiological drives can manifest themselves as ‘psychological’ hunger and psychological factors can affect physiology.
However, even though the distinction is a false one, it is often useful practically to make that division and I”ll be doing so through the rest of that article.
Sufficed to say that human hunger is exceedingly complicated and finding out ways to deal with hunger while dieting is a huge first step in making diets more effective. And with that said, in no particular order of importance, here are 9 Ways to Deal with Hunger on a Diet.
1. Eat More Lean Protein
While dietitians continue to squabble over whether carbohydrates or fats are more filling in the short-term, the data is actually abundantly clear: protein beats them both out. Increasing amounts of research has shown that both acutely and in the long-term, higher protein intakes help blunt hunger. It also helps that, as long as you’re dealing with sources of lean protein (low-fat fish, skinless chicken, even low-fat red meat), it can be tough to get a lot of calories from protein in the first place.
I’d also note that there are many other reasons to consume sufficient amounts of lean protein on a weight loss diet including blood glucose stability and sparing of muscle mass loss. It’s also worth mentioning that a lot of the benefits that are often attributed to ‘low-carbohydrate’ diets have more to do with the increased protein intake; the benefits occur because they are ‘high-protein’.
2. Eat Fruit
For odd reasons fruit has gotten a bad rap for dieting, at least in the athletic and bodybuilding subculture but little could be further from the truth. One aspect of hunger has to do with the status of liver glycogen, when liver glycogen is emptied, a signal is sent to the brain that can stimulate hunger; the corollary is that replenishing liver glycogen tends to make people feel fuller.
The fructose component of fruit works to refill liver glycogen and folks who include a moderate amount of fruit in their weight loss diets often report feeling much less hungry. That’s in addition to the other benefits of fruit (fiber, nutrients). Oh yeah, eat whole fruit, stay away from fruit juice.
3. Eat More Fiber
No list of this sort would be complete without the mention of fiber. Fiber can help with hunger in at least two ways. The first is that the physical ’stretching’ of the stomach is one of many signals about how much food has been eaten; when the stomach is physically stretched the brain thinks you’re full. High-fiber/high-volume foods (e.g. foods that have a lot of volume for few calories) accomplish that most effectively.
Additionally, fiber slows gastric emptying, the rate at which food leave the stomach. By keeping foods in the stomach longer, a high-fiber intake keeps folks full longer. Basically, mom was right, eat your vegetables.
4. Eat (At-Least) Moderate Amounts of Dietary Fat
Ignoring the debate I mentioned above about carbs versus fat and hunger, the simple fact is that exceedingly low-fat diets tend to leave a lot of people hungry in both the short- and long-term. Tying in with my comments about fiber in Number 3, dietary fat also slows gastric emptying (hence the aphorism that high-fat meals really stick to the ribs). While dietary fat does little to blunt hunger in the short-term, moderate intakes tend to keep people fuller longer between meals since the meal sits in the stomach longer.
As well, exceedingly low-fat diets often taste like cardboard, tying into some of the comments I made initially about psychological effects of dieting; people won’t follow a diet that doesn’t taste good for very long. Dietary fat gives food a certain mouth-feel and very low-fat diets remove that, leaving people dissatisfied. The diet usually ends shortly after that.
Research has shown that moderate fat diets improve adherence to dieting and, with rare exceptions, I don’t suggest taking dietary fat much lower than 20-25% of total calories on a fat loss diet. In some cases (such as very low-carbohydrate diets), it may be higher than this.
5. Exercise
I’m hesitant to mention exercise in this article simply because the response to it can vary drastically in terms of hunger control on a diet. Doing the topic justice would take a complete article in and of itself but here I’m going to give a quick overview.
Basically, through myriad overlapping mechanisms, exercise has the potential to increase hunger, decrease hunger or have no effect. Some of the effects are purely physiological. On the one hand, exercise increases leptin transport into the brain which should help some of the other hunger signals work better. On the other hand, some people can get a blood glucose crash with exercise (this is especially true in the early stages of a program) and this can stimulate hunger. Most research suggests that exercise has, if anything, a net benefit in terms of hunger control but it’s even more complicated than that.
Whether or not exercise helps with hunger control ends up interacting with psychological factors that I’m not going to detail here. Some research suggests that people ‘couple’ exercise with their diet. The underlying psychlogy seems to be along the lines of “I exercised today, why would I ruin that by blowing my diet.” That’s good.
However, another category of people often use exercise as an excuse to eat more. The underlying psychology seems to be “I must have burned at least 1000 calories in exercise, I earned that cheeseburger and milkshake.” Of course, since people basically always over-estimate how many calories they burned with exercise, they end up doing more harm than good.
The short-version of this point is this: for some people, regular exercise (and it may not be anything more than a brisk walk) has a profound benefit on keeping them on their diet. And for others it tends to backfire.
6. Consider Intermittent Fasting (IF’ing)
IF’ing is a current dietary trend that, while exact definitions vary, basically refers to a pattern where someone fasts for some portion of the day (perhaps 16-20 hours) and eats most of their food during a short ‘eating period’. Various interpretations are out there but there is emerging research showing a variety of health benefits from this style of eating.
In the context of this article, IF’ing can be particularly valuable for smaller dieters who simply don’t get to eat a lot of food each day. A small female trying to subsist on 1000-1200 calories per day and trying to eat 3-4 times per day is only getting a few small, relatively unsatisfying meals per day.
However, if that same dieter fasts most of the day (many find that hunger goes away after an initial spike in the morning), she can eat 1-2 significantly larger (and more satisfying) meals later in the day.
If you’re interested in IF’ing, I’d direct you to Martin Berkhan’s Leangains.com for the absolute best source of IF information on the net. Martin is currently working on a book on IF’ing and I, for one, can’t wait to see it.
7. Use Appetite Suppressants (well, I necessarily do not agree here, but, keep reading--Chillen)
The history of diet drugs is a mixed bag but, for the most part, diet drugs have fallen into one of two major categories: metabolic enhancers and appetite suppressants. Sometimes the drugs do both. Now, used without changes in diet and activity, these drugs tend to only have small and transient effects.
But the simple fact is that they can help a diet. The old Dexatrim (containing pseudoephedrine HCL) was actually very nice in that it blunted hunger without over-stimulating the person but it’s not available any more. I’m personally a big fan of the ephedrine/caffeine stack.
Despite scare-mongering to the contrary, EC used properly (e.g. don’t take 3X the recommended dose) is actually quite safe and has both potent appetite suppressant effects along with boosting metabolic rate slightly. Hell, I thought EC was important enough that I gave it an entire chapter in The Rapid Fat Loss Handbook.
Which isn’t to say that I think every dieter should be using/abusing appetite suppressants from day 1. At least try the non-drug strategies first; but when the hunger is clawing at you making you want to quit your diet, consider using one.
8. Be more Flexible Towards Your Dieting
This is another topic that really deserves a book to fully discuss. I’d say that I need to write that book but the fact is that I already did, the topics I’m going to briefly look at here are discussed in detail in A Guide to Flexible Dieting.
Let me address this topic with a question “What would you do if I told you you could never have something again?” Assume it’s something you like or want, how would you react? Odds are you’d want it that much more, right. It’s human nature, we want what we’re told we can’t have.
Guess what, that’s dieting. Or at least how many dieters approach dieting. Many diets are predicated on some food being bad, off-limits or what have you; dieters go into the diet thinking “I can’t ever eat XXX again in my life” which just makes them want XXX that much more. This is one of the psychological aspects of hunger I mentioned in the introduction.
And, of course, the followup to this is that when dieters do eventually eat XXX (and they will), then they just feel guilty and miserable, figure the diet is blown and eat the entire bag or box of XXX and abandon the diet altogether.
It’s truly a damaging approach to dieting and research has clearly shown that the type of rigid dieter I’m describing above (who expects absolute perfection from their diet or it’s a failure) do worse than more flexible dieters.
The reality is that, within the context of a long-term diet, even small deviations don’t really do much harm (unless the person goes berserk and makes it harmful). That is, say you’re on a diet and you eat a couple hundred calories of cookies because you really wanted them. If you’ve dieted the past 6 days, that’s no big deal. However, if you decide that you are a worthless piece of crap with no willpower and eat another 1000 calories of cookies; well you made it into a problem. Understand?
I always recommend that dieters use strategies like free meals (non-diet meals, preferably eaten out of the house), refeeds (extended periods of deliberate high-carbohydrate over-consumption) and full diet breaks (periods of 10-14 days where the diet is abandoned for maintenance) when they diet. It keeps people from falling into the rigid dieting trap that, invariably, backfires. Again, all of the details can be found in A Guide to Flexible Dieting.
9. Suck it Up or Stay Fat
I want to make it clear that I’m not being facetious with the title of this one; and I’m only being slightly obnoxious. Even if you do everything I talked about above, apply every strategy perfectly, the reality is that you will probably still have some hunger on a diet.
Well…too bad.
The simple fact is that losing weight requires eating less than you’re burning and this will, at some point, generate hunger. Now, there are exceptions, extremely overweight individuals often find that they have no appetite in the initial stages of dieting but the reality is that eventually hunger will rear it’s ugly head.
At which point every dieter is faced with a fundamental choice which, put simply is this “What’s more important to me, losing weight, or eating this food?” I’d note that this is also a reason I’m so adamant about the flexible dieting strategies, at least one way of dealing with food cravings is to include them in the diet in a controlled fashion. That way the dieter is controlling the diet, instead of the other way around.
But even with that, hunger is a reality of dieting no matter what else you do. Now, you can try to reframe it (Tom Venuto in his new book suggested telling yourself that “Hunger is fatness leaving the body.”) or you can simply accept it (yes, I know, very Zen) and move on.
But none of that makes the hunger away, it’s just you trying to trick yourself out of feeling bad about it. When that point is reached, there are only two options that I’m going to put very bluntly.
You can suck it up or stay fat.
After you’ve gotten your protein and fruit and fiber and fat and appetite supressants and exercise and flexible dieting strategies down pat, when hunger rears it’s ugly head, those are the only two options left.
=========================================================
Yea! Tell me like it is Lyle McDonald.......:"the reality is that you will probably still have some hunger on a diet."
"Well…too bad."
Fire my butt up with the frigging truth!
I like that kind of fire, baby! Best wishes
Chillen
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Too cool! I am currently waiting on RAS's (Ride and Shoot's), response. I will let you know. You are most welcome.
I have a question.
Does L-T stand for:
Long-Tallywacker?
Best wishes
Chillen
Okay, No worries!
Yep, your spot on there mate
Okay, No worries!
Yep, your spot on there mate
That's what I thought
Oh.........one more thing young man:
Carry a big educational stick.
It will make your goal tick
Make your body thick.
And, when you look in the mirror, your body will look slick.
Keep on rocken on......
I will let you know as soon as I hear from RAS!......
Best regards,
Chillen
February 18th, 2009: "thoughts for the Day"
You succeed when you are unreasonable. You neither give nor accept excuses. You insist on success.
L. Ron Hubbard defines reasonableness as "faulty explanations." When you agree with faulty explanations, you are too reasonable.
Examples of faulty explanations:
"I can’t repair your furnace today as it might rain." The truth is, the repairman is going to a basketball game.
"None of the staff will work past 5:00." The truth is, the manager does not want to work past 5:00.
"I can’t pay you as I promised as my wife is sick and can’t fix our meals." The truth is, he is spending the money elsewhere.
"We’ll never get this project done today as we’ve never done it in one day before." The truth is, they’ve never tried to get it done in one day.
Why Agree?
If you agree with faulty explanations, you agree to fail.
Excuses, justifications and reasonableness produce nothing.
Yet disagreeing often helps you succeed.
"If you can’t fix the furnace today because of the rain, no problem. I’ll see if I can find someone who repairs furnaces, despite the rain."
"I believe lots of people will work past 5:00. You are the manager and need to handle the schedules. Do you need me to show you how to do it?"
"Well, I’m sorry about your wife, but don’t see how that’s related. You agreed to pay me today, so I’ll have to get the money from you right now as you promised."
"So what if we’ve never done a project like this in one day. We are better at this than ever before and I think we can get it done if we get going right now!"
The sun shines, the birds sing and everything improves when you disagree with faulty explanations. The lies disappear, the truth comes out and the solutions are obvious.
As well as being unreasonable about problems with others, you must be unreasonable with yourself.
For example, "I’m tired and want to go home early. Too bad! I need to disagree and WAKE UP!
I'll take a brisk walk. Today should be a day I can be proud of."
The most important thing you must be unreasonable about is DOWN STATISTICS.
"The one big god-awful mistake an executive can make in reading and managing by graph is being reasonable about graphs. This is called JUSTIFYING A STATISTIC."
"One sees a graph down and says `Oh well, of course, that's-----------' and at that moment you've had it."
"Never JUSTIFY why a graph continues to be down and never be reasonable about it. A down graph is simply a down graph and somebody is goofing." — L. Ron Hubbard
At some point, we have all given or received excuses for stagnant or shrinking statistics. Because these are faulty explanations, no solutions are possible.
"Reading skills are getting worse in the United States because we have too many television channels."
"Our business failed because nobody would buy our stocks any longer."
"No one buys cars from Pete because he’s too old."
However, when you disagree with explanations and find the truth, the solutions are OBVIOUS. Examples:
"Television has nothing to do with reading skills. What else could it be? Oh! Are children taught to use a dictionary?"
"Your business didn’t fail because nobody would buy your stocks. It failed because you didn’t know what you were doing. Do you know how to make a profit? Did you test-market your product? Do you know how to advertise?"
"People do buy cars from older sales people. Was Pete working every day? Has anyone trained him to sell?"
Exercises
In the examples below, decide which are reasonable explanations and which are the truthful statements.
"I can’t lose weight because (I’m too busy) (I’m lazy and addicted to chocolate)."
"Company profits are soaring because (I’m very charming) (the new computer system doubled our efficiency)."
"I have no money because (I don’t do financial planning) (of the economy)."
"I’m single and lonely because (I don’t get out and meet people) (no one likes me)."
"I can’t find a good assistant because I (have too many jobs) (am not taking the time to find one)."
"I let people boss me around because (I’m kind and caring) (I don’t stand up to them)."
=========================================================
One liner for the day:
A diplomat is someone who can tell you to go to hell in such a way that you will look forward to the trip.
What the heck another one:
For Sale: Parachute. Only used once, never opened, small stain.
“You're in the midst of a war: a battle between the limits of your head seeking the surrender of your dreams, and the power of your true vision to create and contribute. It is a fight between those who will tell you what you cannot do, and that part of you that knows / and has always known / that we are more than our environment; and that a dream, backed by an unrelenting will to attain it, is truly a reality with an imminent arrival.” (TM)
Best wishes to all of you today. Each and everyday, wish you much success and happiness.
Chillen
The Benefits of Being Unreasonable
You succeed when you are unreasonable. You neither give nor accept excuses. You insist on success.
L. Ron Hubbard defines reasonableness as "faulty explanations." When you agree with faulty explanations, you are too reasonable.
Examples of faulty explanations:
"I can’t repair your furnace today as it might rain." The truth is, the repairman is going to a basketball game.
"None of the staff will work past 5:00." The truth is, the manager does not want to work past 5:00.
"I can’t pay you as I promised as my wife is sick and can’t fix our meals." The truth is, he is spending the money elsewhere.
"We’ll never get this project done today as we’ve never done it in one day before." The truth is, they’ve never tried to get it done in one day.
Why Agree?
If you agree with faulty explanations, you agree to fail.
Excuses, justifications and reasonableness produce nothing.
Yet disagreeing often helps you succeed.
"If you can’t fix the furnace today because of the rain, no problem. I’ll see if I can find someone who repairs furnaces, despite the rain."
"I believe lots of people will work past 5:00. You are the manager and need to handle the schedules. Do you need me to show you how to do it?"
"Well, I’m sorry about your wife, but don’t see how that’s related. You agreed to pay me today, so I’ll have to get the money from you right now as you promised."
"So what if we’ve never done a project like this in one day. We are better at this than ever before and I think we can get it done if we get going right now!"
The sun shines, the birds sing and everything improves when you disagree with faulty explanations. The lies disappear, the truth comes out and the solutions are obvious.
As well as being unreasonable about problems with others, you must be unreasonable with yourself.
For example, "I’m tired and want to go home early. Too bad! I need to disagree and WAKE UP!
I'll take a brisk walk. Today should be a day I can be proud of."
The most important thing you must be unreasonable about is DOWN STATISTICS.
"The one big god-awful mistake an executive can make in reading and managing by graph is being reasonable about graphs. This is called JUSTIFYING A STATISTIC."
"One sees a graph down and says `Oh well, of course, that's-----------' and at that moment you've had it."
"Never JUSTIFY why a graph continues to be down and never be reasonable about it. A down graph is simply a down graph and somebody is goofing." — L. Ron Hubbard
At some point, we have all given or received excuses for stagnant or shrinking statistics. Because these are faulty explanations, no solutions are possible.
"Reading skills are getting worse in the United States because we have too many television channels."
"Our business failed because nobody would buy our stocks any longer."
"No one buys cars from Pete because he’s too old."
However, when you disagree with explanations and find the truth, the solutions are OBVIOUS. Examples:
"Television has nothing to do with reading skills. What else could it be? Oh! Are children taught to use a dictionary?"
"Your business didn’t fail because nobody would buy your stocks. It failed because you didn’t know what you were doing. Do you know how to make a profit? Did you test-market your product? Do you know how to advertise?"
"People do buy cars from older sales people. Was Pete working every day? Has anyone trained him to sell?"
Exercises
In the examples below, decide which are reasonable explanations and which are the truthful statements.
"I can’t lose weight because (I’m too busy) (I’m lazy and addicted to chocolate)."
"Company profits are soaring because (I’m very charming) (the new computer system doubled our efficiency)."
"I have no money because (I don’t do financial planning) (of the economy)."
"I’m single and lonely because (I don’t get out and meet people) (no one likes me)."
"I can’t find a good assistant because I (have too many jobs) (am not taking the time to find one)."
"I let people boss me around because (I’m kind and caring) (I don’t stand up to them)."
=========================================================
One liner for the day:
A diplomat is someone who can tell you to go to hell in such a way that you will look forward to the trip.
What the heck another one:
For Sale: Parachute. Only used once, never opened, small stain.
“You're in the midst of a war: a battle between the limits of your head seeking the surrender of your dreams, and the power of your true vision to create and contribute. It is a fight between those who will tell you what you cannot do, and that part of you that knows / and has always known / that we are more than our environment; and that a dream, backed by an unrelenting will to attain it, is truly a reality with an imminent arrival.” (TM)
Best wishes to all of you today. Each and everyday, wish you much success and happiness.
Chillen
Nutrition assistance
Chillen --
I agree with you that this could become lengthy. Basically, I understand and get enough protein to the point where I'm not concerned with that part of my food/nutrition intake.
I don't understand carbs - to mean EXACTLY what to eat. Sounds corny, but I have been eating way, way, way too many... and I know that. You mentioned that you went through a Police Academy in one of your posts I came across...well, so did I. And I work nights, in a car, etc., so I take my food with me. I consume approx. 4 -5 pbj sandwiches a night! -- Mixed in with one protein bar at night - all spaced approx. 2 hrs apart. That is approx. 8 - 10 slices of wheat bread, just at night...every night... not to include my other carb intake from other food during the day.
Therefore, I need pretty much what foods contain carbs I should eat - such as chicken breasts, green beans, stuff like that.
Further, I'm not sure what fats to consume and when. Like I mentioned... I'm fairly lean right now, I do hard interval training for run and swim... heavy lifter.. I really push myself. I just need to break through the 'pretty' lean to extremely lean... and I've got a lot of time... about 5 months.
Thanks.
Chillen --
I agree with you that this could become lengthy. Basically, I understand and get enough protein to the point where I'm not concerned with that part of my food/nutrition intake.
I don't understand carbs - to mean EXACTLY what to eat. Sounds corny, but I have been eating way, way, way too many... and I know that. You mentioned that you went through a Police Academy in one of your posts I came across...well, so did I. And I work nights, in a car, etc., so I take my food with me. I consume approx. 4 -5 pbj sandwiches a night! -- Mixed in with one protein bar at night - all spaced approx. 2 hrs apart. That is approx. 8 - 10 slices of wheat bread, just at night...every night... not to include my other carb intake from other food during the day.
Therefore, I need pretty much what foods contain carbs I should eat - such as chicken breasts, green beans, stuff like that.
Further, I'm not sure what fats to consume and when. Like I mentioned... I'm fairly lean right now, I do hard interval training for run and swim... heavy lifter.. I really push myself. I just need to break through the 'pretty' lean to extremely lean... and I've got a lot of time... about 5 months.
Thanks.
I thought using the board would be better, and we will not be limited in text and what not, with PMs.
What are your personal particulars? Such as Weight, Height, and Age?
Do you know your current BF %? What is your target BF%.
Explain your personal goals in detail as much as possible. Also touch upon your few weeks of dietary history (up to this point) in calorie amounts, macro nutrient break down (if you have it), etc.
Also touch upon what you have available to train with, and what you do in this area.
In addition, do you have any physical problems at present or any medical conditions?
We can work with this, once I learn your personal particulars and specific goal wants/desires.
Yes, I have: Kansas Police Academy, Hutchinson, Kansas Class #111.
So your a police officer!........DUDE!
Finally, a person I can talk shop with, and would really understand the point of view of this profession.What city do you patrol, and what area are you assigned? Are these 8 or 10 hour shifts? Do the shifts rotate every few weeks/months? Do you ride alone or do you have a partner? I never liked to eat out either, and brought my lunch (es) too. I never liked having to sit down in an appropriate restaurant/eating place---only to get a call a few minutes later and rush off. I mean your sitting there in a chair, and then.....running down an alley chasing some "dude" on a domestic disturbance in a matter of minutes. So I usually carried my lunch, and played it by ear on activity on the shift.
We can work with this part. Making personal lunches for your needs here will not be difficult.
Once you give your personal particulars, etc, we can break this down, and get down to the nitty gritty.
Dependent on how lean you are now, getting leaner in 5 months, is MORE than enough time. I am not going to commit to the amount of fats or macro nutrients, until I get a bit of history and personal information from you. If you want to get leaner, it needs to be tailored to your specifics. I want to get a general idea on how lean you are.
No problem, lets rock this out!
Best wishes
Chillen
OK - to start: 36 yrs., 185lbs, 5'11. I'm assuming about 7% - 8% right now. I always have been in this area, I think. I know guys in the gym at 5%, and 12%. I'm a heck of a lot closer to the 5%, but not there yet. I'm hoping to get to 5%, maybe less. I will need to have enough fat on me for a 12 hour day of hard endurance, cardio, and upper body strength. I will also need to look good for marketing purposes for a business I'm starting... in the fitness industry.
I wish I could give you a calorie breakdown. I have no idea. I eat based on how I feel. I don't eat until I'm full. I eat until I'm not hungry. I have no idea what macro nutrient 'stuff' is. I could always look it up.
My goals are pretty high... I'm well on my way there now... so.. 5K run in under 19, bench 400lbs, pullups in 30's.. there are other goals in the middle of the overall training.
My training facilities are what ever I need... I just now finally found a rope that I can train on... I had not been able to find one in the past years until now.... I do all interval training for my run (not trying to give away secrets to anyone who may be a competitor for me on this forum), powerlifting my bench... all lifting/weights are done with my patent pending resistance bands (I'm getting them tomorrow - my first shipment of inventory)
I have had all kinds of surgeries... I'm not worried about getting injured from training... I've learned what not to do over the years... don't worry about any liability!! It's all mine.
I work for the MI State Police.. 11 years.
Thanks for your assistance ahead of time!
I wish I could give you a calorie breakdown. I have no idea. I eat based on how I feel. I don't eat until I'm full. I eat until I'm not hungry. I have no idea what macro nutrient 'stuff' is. I could always look it up.
My goals are pretty high... I'm well on my way there now... so.. 5K run in under 19, bench 400lbs, pullups in 30's.. there are other goals in the middle of the overall training.
My training facilities are what ever I need... I just now finally found a rope that I can train on... I had not been able to find one in the past years until now.... I do all interval training for my run (not trying to give away secrets to anyone who may be a competitor for me on this forum), powerlifting my bench... all lifting/weights are done with my patent pending resistance bands (I'm getting them tomorrow - my first shipment of inventory)
I have had all kinds of surgeries... I'm not worried about getting injured from training... I've learned what not to do over the years... don't worry about any liability!! It's all mine.
I work for the MI State Police.. 11 years.
Thanks for your assistance ahead of time!
Im trying my hardest not to make a donut shop joke.
Bring it!! :sport:
A policeman pulls a man over for speeding and asks him to get out of the car. After looking the man over he says, "Sir, I couldn't help but notice your eyes are bloodshot. Have you been drinking?" The man gets really indignant and says, "Officer, I couldn't help but notice your eyes are glazed. Have you been eating doughnuts?"
I am working on my response, tcajim........
Best regards,
Chillen
HAAAA i dont even know any cop jokes. Just felt like being a jerk.
Wesrman, could never be a JERK.
Instead, he is the dieting and fitness CLERK, and in such good shape, he goes BERSERK using his middle friend DIRK on all the desk-CLERKS at WORK.
And posts on the forum with a smile and a SMIRK.
:action8:
Best regards,
Chillen
Bring it!! :sport:
A policeman pulls a man over for speeding and asks him to get out of the car. After looking the man over he says, "Sir, I couldn't help but notice your eyes are bloodshot. Have you been drinking?" The man gets really indignant and says, "Officer, I couldn't help but notice your eyes are glazed. Have you been eating doughnuts?"
I am working on my response, tcajim........
Best regards,
Chillen
You know...I've heard the response to this, from the copper... but I can't remember it.
What's your first name, if you do not mind me asking?
How are you determining your body fat percentage?
What specific instrument, or device, are you using?
I am interested in seeing a pic on how 7% to 8% body fat looks on you. This will give me an assessment on your: 1. Present build and 2. Frame composite, and prevent me from operating in the dark.
Just to see how accurate this is. At this BF point (if its accurate), it does bring in some outside questions, that would be somewhat answered if you post an appropriate pic. With you wanting to get leaner, it really brings in my curiosity of your bodily composition, and weight distribution.
At this point, were are delving toward your bodies essential and critical fat area, which in my opinion, is around 5% (approximately) for most persons.
Most body builders are near or just below this 5% mark, but do not normally maintain this Body Fat percentage year round. Therefore, you could (possibly) be inaccurate in your judgment of your body fat, if you are not presently liking your current physique properties, or it could be that your genetic requirement is a tad lower than the average.
But, I will admit, I presently have some problems.....(at least at the moment)...with you wanting to move your body fat percent toward 5% (and wanting to maintain this), IF your present body fat is 7% to 8%. I am presently thinking its higher, and possibly we may be moving from a higher body fat percentage and toward the area between 6% to 8%, if you understand what I mean.
Okay, lets break down your calories with your personal particulars. I am using the Harris/Benedict formula to do this.
Base BMR: 1, 874 Calories
•If you are sedentary : BMR x 1.2: 2249.93
•If you are lightly active: BMR x 1.375: 2578.05
•If you are moderately active (You exercise most days a week.) BMR x 1.55: 2906.17
•If you are very active (You exercise daily.) BMR x 1.725: 3234.28
•If you are extra active (You do hard labor or are in athletic training.) BMR x 1.9:3562.40
The figures above will give us a ballpark premise to work from, once we establish your training routine, and iron out some other particulars. The calorie figures for your off/rest days, will be different then your workout days (same with macros). I will require strict adherence......or I am on your case.....
. I will be your villain hiding under your bed, and thundering your bed with lightening bolts up dat @ss.......Electrifying your motivation and will to make it through the diet. Oh.......what is a friend for? eh?
I talk the walk, and make the walk.
In this area, I am going to right to the point, I agree with a lot of opinions expressed (in diet) by notable persons such as: Alwyn Cosgrove, Lyle McDonald, and Alan Aragon. Some of the vary approaches I take (within my own diet), are from Hard books, and E-books, I have purchased in the past from these individuals. I do not pretend to be a know-it-all....NO ONE IS. Always something to learn. I bring this up, because my advice (especially getting as lean as we are speaking), may be disagreeable to some. But, I will call it as I see it,--->particular to your personal position.
As I understand it then, you have access to free weights, resistance bands, varying forms of cardio equipment, and can be involved in interval training at your available facilities, and will not be limited in this area?
This is just fantastic!
I don't understand your comment in which I have highlighted in bold. Competitor in which way?
Would it be reference this quote:
=========================================================
This has more to do with your level of fitness and diet, than your level of body fat, when considering your profession.
Understand.
My reason for asking for your diet history was to learn what you did, to get as lean as you were, and work from this foundation of knowledge (because obviously something was right if you were wanting to get this lean), and learn the point where you began to have complications. which I assume you are, or you wouldn't be asking for help.
This knowledge allows me to work with calories and macro nutrients as compared to your past history and make adjustments based from this history. Like the calorie ranges you were running adjoined to the ratio of macro nutrients (such as level of carbohydrates [which you said was already high]).
You apparently had no problems with high carbohydrate consumption (and this gram degree of high we do not know) getting to 7 to 8 percent body fat (assuming your body fat assessment is accurate), which would tell me a macro nutrient story by itself, assuming your accurate.
You are not telling me your "training history".
I want to know this. How long you have been training; specifically what exercises your were doing, what weight being used, rep ranges, rest, etc. How often per week, etc, etc.I worked 12 years, and my wife retired me after a serious injury.
You are welcome.
We have a ways to go yet.
Let's rock this out.......and get ya lean and mean!Best wishes,
Chillen
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