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A few key points I’d wanna single out
- calories in, calories out always and first and foremost. Doesn’t care about low fat or low carb
- slowly digested complete proteins to keep 24/7 steady levels, 70g per day should be a sufficient minimum
- Jay Cutler was eating upward of 1500g of carbs a day while keeping proteins at 180g (even half of those is a ton of food for a natural lifter)
- fat slows down metabolism - who’d have thought - useful at night tho (I’ve had insomnia on very low fat days and no fat dinners, waking up at 3am craving food)
Personal notes:
- high fat is terrible for arteries
- I don’t really care that much about macros tho, .5g/lb is a decent start for proteins. Micros matter more imo. The same way that muscle won’t be but without complete aminos, no anabolism will happen when there are major lacking cofactors (ie. Fix nutrient deficiencies)
A bodybuilder I'd listen to is Stan Efferding, his "Vertical diet" is what brought me in to Peat ideas, despite he advocates for eating gigantic amounts of red meat and salmon.