Aesthetics / Muscle / Dieting

[baccheion]

Purple sweet potato mostly. Then a bit of buckwheat, kiwi fruit, blueberries, pomegranate juice, cranberry juice, coconut water, carrots, tomato purée/paste, green beans, spinach, kale, whatever on-sale veg really.

Like I mentioned the circadian rhythm dictates carbohydrates should be consumed in the morning. That’s when cortisol is the highest and we have the best insulin response. It also puts a halt on catabolism occurring due to the overnight fast.

800 grams as in 3200 calories?

Bodybuilders opt for protein in the AM to blunt catabolism. Are you eating carbs + protein?

 

[YUPEATER]

This topic might be of interest:
Getting Ripped With Dr Peat

I wonder if this really works..

 

[ExCarniv]

This topic might be of interest:
Getting Ripped With Dr Peat

I wonder if this really works..

Good thread, I think you could get ripped with Peating, but you first needs to have a good digestion, sleep and relatively low body fat to start with.

You can't go from overweight, stressed, low temperatures to ripped with just Peating.

 

[Aleeri]

Carb induced stupor is due to poor insulin sensitivity. I eat 800g of carbs before midday without issue. If you feel tired after consuming carbs I suggest you start with increasing muscle mass, healing the liver and adhering to the circadian rhythm.

Totally agree here, I used to experience this response to starchy carbs and it is what got me started on low carb and keto diet some years ago. It helped but only in the short term of course.

Now when I am lots more muscle and train almost daily I eat carbs like white rice like a champ, no tiredness after meals even on double portions.

It definitely has to do with insulin sensitivity but also I think it has to do with how much you move as well. An excess of calories in starches is probably not great in the long term.

 

[Aleeri]

Also just wanted to provide an update on my progress after 1 month on my new routine.


I did my InBody scan yesterday and it came back as follows:

-2kg fat loss (mostly trunk it seems)
+1kg muscle gained

12.4% body fat
81.9kg weight
41.3kg muscle mass
10.1kg fat mass
BMI 24.5
BMR 1920 kcal

I am quite surprised and happy about it, losing fat and gaining muscle at the same time is really ideal. In only one month is impressive. I am almost at the same weight as I started one month ago but less fat and more muscle.



The largest changes I did was to increase my training load to lifting almost daily, 6 times a week. I do not follow any lifting routine, I just go to the gym and try to vary exercises each time at high intensity.

I removed high GI fruits and juices completely (only guavas for me right now)

I also reduced fat intake so more like low fat but not crazy restrictive. Minimum 150g protein per day (I get a large part from liver tabs and collagen).

Diet has been mostly low-fat milk, shellfish, fish, beef, mash potato, white rice, egg whites, mushrooms, guavas, coconut sugar, coffee, collagen powder. But I have been eating out at least 2-3 times per week too, mostly low-fat thai food.

I also added this high dose desiccated liver extract supplement Beverly International Ultra 40s and I am really a big fan of this one now, sticking with it long term and going to try out their casein peptides too (Mass Aminos).

 

[Aleeri]

Almost forgot to mention, I did no strict calorie restriction. I only ate when hungry and during the last 2 weeks I slowly started to introduce a small deficit of 200 kcal per day (no increased hunger though), I won't be increasing this. We'll see if the loss keeps up at this level.


Since I am gaining muscle as well as losing fat, I am not seeing this as being in a catabolic state. My resting heart rate has not changed, my temps are the same but feel better because of better blood flow (almost never cold hands and feet now), my sleep has improved.

I think the increased training load is actually beneficial because I also feel better mentally. Seems like the body is a lot tougher then you would think and I am not sure I agree about Ray's thoughts on exercise, time will tell.

Hans Selye's thoughts makes more sense to me, beneficial stress is stress without distress.

 

[Adrienlcrx]

@Aleeri what is your repartition of your macros if I may ask? Do you consume only 1900cal?
Thanks

 

[Aleeri]

@Aleeri what is your repartition of your macros if I may ask? Do you consume only 1900cal?
Thanks

I do the 200ish kcal deficit only to make sure I do not overeat above maintenance because I expect some miscalculation in calories when logging food.

But also if I am below my expenditure in calories in, but not really that hungry, then I will not eat to compensate just to fill the numbers. So I only eat when hungry or feel bad from low blood sugar.

I do not calculate from a fixed total calorie, I use a Fitbit fitness tracker so it depends on how much I move. I seem to burn between 2700-3500 kcals per day which is including my BMR.

Macros wise the only thing I did was make sure I hit at least 150g protein daily, and don't get too much fats. From my log, it looks like I average 30-50g fat per day, which would be 10-20% fat intake.

I also drink 4 shots espresso and 2 shots decaf espresso per day. Should have mentioned this before since it's more then in the past, I seem to be able to handle more caffeine now.

 

[ExCarniv]

[QUOTE="

Diet has been mostly low-fat milk, shellfish, fish, beef, mash potato, white rice, egg whites, mushrooms, guavas, coconut sugar, coffee, collagen powder. But I have been eating out at least 2-3 times per week too, mostly low-fat thai food.

[/QUOTE]

Almost like my diet, but I kept orange juice for potassium and B1, and whole eggs instead of egg whites, I'm eating intuitively and didn't gain any fat after a couple months. Looking to build some muscle slowly training calisthenics a couple times per week.

 

[olive]

800 grams as in 3200 calories?

Bodybuilders opt for protein in the AM to blunt catabolism. Are you eating carbs + protein?

Yes.
The carb sources have plenty of protein. The sweet potato alone is like 80g of protein. But no, I save ‘proteins’ for later in the day cooked in a bit of coconut oil with spinach followed by dark chocolate. Usually shellfish, kangeroo or occasionally liver. I’ve detailed my diet many times over if you’re interested enough to go through my post history.

 

[ExCarniv]

Yes.
The carb sources have plenty of protein. The sweet potato alone is like 80g of protein. But no, I save ‘proteins’ for later in the day cooked in a bit of coconut oil with spinach followed by dark chocolate. Usually shellfish, kangeroo or occasionally liver. I’ve detailed my diet many times over if you’re interested enough to go through my post history.

You eat 4kg of sweet potatoes? Wow

 

[Jon]

Would you mind sharing your cutting plan which got you to look like in that pic?
How were your energy levels at 7-8% BF, did you still feel good?

Well to preface, that pic was taken around 5.7% bf and I was absolutely MISERABLE. Being that lean is just not healthy, as aesthetic as it is lol it feels like you’re at deaths door.

8% is about the lowest I would suggest to go if you want to keep healthy. At 8% I felt pretty good, hungry consistently, but still had libido in check, sleeping was fine and even though I was hungrier more often than say 10-15% I still was able to be satiated after eating a normal sized meal for my calorie range.

How I got there was by cutting my calories, pure and simple :). I ate very high protein (1.8g per lb of lean mass), as high of carbs as I could fit in my calories (mostly starch), and low fat (0.3g per lb of lean mass). I wouldn’t cut my calories beneath a 25% deficit, I gave myself carb refeeds at maintenance 1-3 times a week, took diet breaks and maintenance for a week or two once every 3-4 weeks, and I recalculated my maintenance once every 3-4 weeks.

That’s the smartest way to lose weight imo!

 

[GreekDemiGod]

What should one do to get their muscless filled up with glycogen on Peat? Also a sick pump.
I still eat rice and potatoes, but my muscles are flatter on Peat. Whereas when I was eating oatmeal / oats, my muscles were more swollen with glycogen.

 

[Hans]

What should one do to get their muscless filled up with glycogen on Peat? Also a sick pump.
I still eat rice and potatoes, but my muscles are flatter on Peat. Whereas when I was eating oatmeal / oats, my muscles were more swollen with glycogen.

What if you switch some of the potato and rice with oats and see if you still get the pump you remember?

 

[olive]

What should one do to get their muscless filled up with glycogen on Peat? Also a sick pump.

Tomato paste, honey, watermelon, pomegranate, dark chocolate, oysters, salt, coconut water, tomato juice, v8 juice.

Edit: if you want to go really crazy add in 5mg cialis and/or 10iu insulin glargine. Carry carbs with you if you go with the insulin, eat them if you feel dizzy/sweaty/clammy/tired/hungry.

 

[ExCarniv]

I ate very high protein (1.8g per lb of lean mass), as high of carbs as I could fit in my calories (mostly starch

High Protein and starch, another guy with results eating like that, yet some angry people here thinking is impossible to have good physique and health without 3kg of fruits, quarts of milk and OJ, icecream and white sugar. Smh.

Thanks for sharing Jon and congrats.

 

[GreekDemiGod]

I wonder what would happen if I go full ballistic on my sugar intake, to like 700g+ of carbs / day. Wonder if it would have any effect on muscle glycogen

 

[Ron J]

@GreekDemiGod
What if the pump/muscle swelling from certain starches is due to inflammation and estrogen increase? I wouldn't expect other less problematic starches/sugars to have the same effects.

 

[ExCarniv]

I wonder what would happen if I go full ballistic on my sugar intake, to like 700g+ of carbs / day. Wonder if it would have any effect on muscle glycogen

No pro bodybuilder/Athlete did that ever, sugar alone is not an efficient source of energy for intense activities.

But you can try.

 

[Taotatoes]

No pro bodybuilder/Athlete did that ever, sugar alone is not an efficient source of energy for intense activities.

But you can try.

That's funny... my old gym full of hardcore Olympic lifters (who competed at a national/international level) often ate candy and drank sugary energy replacement drinks throughout their workouts. I never once saw them snack on rice, potatoes or chicken. Lol. You have some pretty black and white views on sports nutrition me thinks.