Paralysis by analysis.
I almost forgot about the fiber issue.
Do some research on NME - net metabolisable energy. It accounts for the efficiency of fuel utilization in metabolism and is determined both by high energy bond yields and 24-hour indirect calorimetry.
Fiber consists of both fementable and non-fermentable (unavailable) carbohydrates and fermentable forms have been found to contain 2kcals/g in humans(anywhere between 1.5 and 2.5 actually)and non-fermentable forms have been found to contain 0kcal/g. Since dietary fiber contains both forms, the established figure is 1.5kcal/g of dietary fiber.
As as been said before fiber can be anaerobically fermented by the colonic microflora to short chain fatty acids (in addition to CO2, H2, etc). Because it’s an anaerobic process, less energy is recovered from fermentable fiber than 4kcal/g. Foods that contain large amounts of hemicellulose and pectins such as fruits and vegetables are more fermentable than foods high in cellulose.
It’s simplistic to not count fiber, and then maybe for some it is overly anal. However, to say that fiber does not ferment in humans, and therefore has absolutely no energy value is simplistic. It’s physiology.
BenT, my analysis has resulted in your paralysis? Oh, dear. That’s not a good thing. (chuckling)
This is quickly becoming one of the best threads in quite some time. If it keeps up they will have to put a permanent link to this for newbie diet ?'s.
By the way Thunder, great analysis on Fiber. I am still amazed at how something like the breakdown of fiber can draw my interest.
Phill
Instead of “combined” I might say “interchanged” or “the order of the P+C and P+F meals can be juggled to suit your purposes and preferences.”
But that’s only on your NON-workout days. On your workout days, I want you to follow the eating patterns I gave you. On workout >>days, I want your carbs taken in after your workout in two P+C meals; one liquid, one starchy carb.
TT, I am now doing this so no big changes, it’s only the slight adjustments you reccomended and now I know how to make P+C/P+F meals it’s all pretty easy.
I pretty much think I have enough to go on with so I’ll give you guys a rest for a while and will check back in with a progress report in a week or so.
I almost forgot about the fiber issue.
Do some research on NME - net metabolisable energy. It accounts for the efficiency of fuel utilization in metabolism and is determined both by high energy bond yields and 24-hour indirect calorimetry.
Thunder, will do although it may be more info than I actually need at this stage.
I will have to create a newbies cheat sheet detailing everything that I found useful to read etc as the T-mag FAQ while good isn’t as comprehensive as it could be.
Thanks again for all the help, hopefully will have some good numbers in a couple of weeks.
[quote]
Thunder, will do although it may be more info than I actually need at this stage. [/quote]
No worries bro. That was actually directed at Terry.
I think BJJ could be considered HITT. As of now since I have been lasy as of late (no weights or cardio) my carbs have been around 75 or so, when I start lifting again and go back to 100 carbs will this make me gain fat or actually help burn fat?
Also Bow (I might have missed it) but do you find it difficult to meet your calorie needs. Also could you post a new entry from your food journal (hopefully I will put up a day from my journal so everyone can go nuts with it). Thank You
Roc,
I don’t have any caloric targets I just want to stay in deficit so I lose fat.
Keeping protein at 1.5 g/pound of LBM.
Fat at .5 g/pound of LBM
and carbs as per Tdawg requirements of 70/100g per day.
Keeps the weight coming off while protecting LBM.
Using this method my cals are about 1800 a day and it’s quite comfortable.
What I think you need to go and read are the following as they were really helpful.
The protein/fat/carb roundtables.
Massive eating I and II
Solving the PWO puzzle.
Do a search for fructose and galactose and read up on them.
That will keep you busy for a while but it’s worth it and it’s only about 20-30 pages of information.
I’ll post a modified food log in terms of what I eat now and you can check it out against yours…
Off for a workout now though so will post something tomorrow.
T-Bow, you just condensed one heckuva long thread beautifully!
What I love is the fact that we reduced your cardio and increased your calories, at which point you started losing weight again! The exact same thing happened to me about a year ago.
(increasing carbs from 75g to 100g) . . . will this make me gain fat or actually help burn fat?
roc, if your diet is dialed in and your PWO nutrition is optimized and if (lots of “ifs” and “ands”) you are lifting to protect LBM, you will lose weight. There is no single factor that is responsible for fat loss. It requires an integrated approach.
Remember, additionally, you will be burning more calories when you start working out again. 25g of carbs is only a 100 kcal increase.
Big props to this column. Tampa-Terry, you are a very nice person and its great of you to share your knowledge but more importantly support t-bow over a period of weeks.
Most people pay someone for this hands-on advice. TT, are you a trainer or teacher or just someone who loves to help out?
Sonny, I appreciate the kind words. But what’s really neat is that I am only passing on what has so genrously been provided to us by Biotest & T-Mag. I owe T-Mag an incredible debt where my own body composition is concerned. I couldn’t have done what I’ve done without 'em. So I guess it’s just payback.
But it gets better and better. T-Bow is now off helping others, sharing what he knows. And I see others on the board that I’ve worked with that pass on what has been given to them. That’s really what it’s all about, and that’s why I do what I do.
The value of T-Mag lies in the power of “we,” not in any one individual’s contributions or presence.
I agree, helping each other out is a good way, actually the best way, to give back what we have learned.
I recently went to Tampa for the first time a few weeks ago for a Matt Furey seminar. I’m not the biggest fan of Florida, but I really liked what I saw. I could actually see myself living down there. A lot of young people, beaches, the Gulf, good nightlife. I stayed at the Days Inn (at Rocky Point?)which had a pretty jumping bar, the Green Iguana, in the same building.
I love your handle,btw. Tampa’s most famous son, Hulk Hogan, was born Terry Bollea. Every time I see your handle, I grin and imagine its the Hulkster at the keyboard giving advice, or yelling : "LET ME TELL YOU SOMETHING, MEAN GENE! ME AND ALL THE T-MAG BROTHERS AND ALL THE HULKAMANIACS OUT THERE ARE GONNA GO OUT AND CRUSH ANDRE, BROTHER. WE’RE GONNA PICK HIM UP, SLAM HIM, DROP THE BIG BOOT, AND 1-2-3 IT’LL BE OVER, DUDE. WE’VE BEEN TRAINING, TAKING OUR “VITAMINS” AND SAYING OUR PRAYERS,BROTHER. NEXT WEEK AT WRESTLEMANIA, WHATCHA GONNA DO, ANDRE THE GIANT, WHEN THE 22 INCH PYTHONS CHOKE THE LIFE OUT OF YOU???!!
RRAAAARRR! (Hit most muscular pose 6 times)
…I’m a pro wrestler and a big fan, so I’m probably the only one to think about this and to find it funny…
I’ve met Terry’s cousin, Mike Bolea. His wife, Rene, actually designed my very first workout program. They live across the street from me. Boy, ain’t it a small world! (shaking head from side to side)
TTT, hey Bow I have a calorie target number it just that I’m really short on it usually. I’m just wondering if this will affect the fat burning process.
Hey Terry do you use surge, if so can you comment on it.
roc,
You may be confused regarding the tdawg,massive eating and Tampa-Terry’s reccomendations.
TT’s reccomendations are the ones to follow as they are a combination of all the best bits from JB and Tdawg 2.0.
I think as long as you are getting enough proteins and essential fat to protect your LBM you shouldn’t need to worry about calories as much.
Does she use Surge?
She recommends it in every single post.
Hi,
Updated food log for comment.
Is this looking a bit better? Haven’t quite gotten the switcheroo with P+C/P+F mornings non workout vs workout days but I’ll get there next week.
Meal 1:
3 eggs + mushroom omlette.
short black
Meal 2:
Can of tuna in oil + green salad
or
Protein shake in water + nuts
Meal 3:
Lean beef/chicken/fish + green salad + flax/olive oil dressing.
Meal 4:
(non-workout)
Protein shake + peanut butter
PWO - protein shake + maltodextrin 1:2
Meal 5:
(non-workout)
Lean meat + salad +oil dressing.
(workout)
Lean meat + sweat potato etc…
Meal 6:
Protein shake + nuts.
Calories and carbs are fairly low but I don’t think I’ve lost any LBM and my strength levels are increasing so this must be a good sign.
Overall weight is coming down slowly but I think it’s all fat so I’m prepared for the long slog to 10%.
One additional question I have is do I saty on this indefinatly or will I need to switch to maintence at one stage to get out of starvation mode?
TTT, thanks Bow I like your setup for your diet. It seems that I have problemes maintaning my protein for my bodyweight. Do you find it difficult to maintain your protein guidelines? TTT