jangles

Not another domestic you two love Birds (see what I did there)

I feel the same.

Watch number 16 too,http://www.biolayne.com/nutrition/biolayne-video-log-16-metabolic-damage-v3-0-damage-control-a-mechanistic-discussion-of-metabolic-adaptation/

Personal preferences, you're not going to eat if it makes you feel like shit just because you can are you? Chances are if you turned your clean meal into something that had as much fat, you wouldn't like the taste of it much or feel great.Try eating that big mac meal and then keeping your fat on target for the rest of the day to match protein and carbs. Hard ask unles you're eating 4000kcal a day.

It's a supplement, like all supplements, it makes up for something that you can get from natural sources. You'd be better off with the supplement if you were lacking on that day, making a habit of supplementing isn't optimal though. It's flexible dieting, not every bit of crap you want dieting, which you can't if you're trying to hit those numbers, just as the article stated.

If you consume it, it's counted under the title 'FAT'

Yes, that is correct. If you did the latter every day, then you might find that you won't yield as good results. As far as an overall picture of the weeks intake, then no, it won't matter. You still have to get decent fibre and nutrients into the body though.As far as it concerns most general people who are 12%bf and above, if you're in a deficit it won't matter. It's optimising the deficit so you get the 'right' amounts of macronutrients as opposed to eating 100g protein and 400g carbs..... So basically, if you read the article, then yes, that's exactly what it says, that's its exactly what it means.

If you read the link I posted, macronutrient counting has been around for years, it just got an acronym and popularised.

I just looked at your thread, less reps maybe???...you did 100 deadlifts, or you copy pasted too many times?

Why isn't this in the squat thread?

Don't make them a chore, go get another lesson, it'll be a couple week progress report

Yeah, you have to set up from top down, not bottom up was the easiest way for me to learn

Is the 45gram serve 45grams of protein?

My take on it is how it is explained Here; http://www.biolayne.com/nutrition/biolayne-video-log-12-clean-eating-vs-iifym-if-it-fits-your-macros/ Here; http://www.shreddedknowledge.com/home/a-talk-with-the-doc-dr-layne-norton/

I noticed in the gym thread, sh*t got cray cray.........especially the 2000kcal part..... Dan, you should/could be maintaining that weight at around 3000-3500kcal, daily. 56kg girls are eating more than you, its all about that slow adaption.

Markos is right. Not many normal people will be eating crap on a daily basis to be 6%. The staple foods, things that grow in the ground and things that eat those things, are always going to be the best for OPTIMISATION! IIFYM is simply a broad term for macronutrient counting. You have to count fibre in there too, so generally whole foods are the best option!! What it does do, the calculator, is it alerts people that they probably arent eating enough of the essentials and hey, if you want to have a treat or go out for dinner and eat everything with all the trimmings, do so. After all, why diet if you can't enjoy living in the body you're in?

I was under the impression that 4% bf is what the human body NEEDS to function correctly for a male. anything under that can only be sustained for a short period of time. (days)

Yeah I seen it, wouldn't be ashamed at all.

I've got abs too!!.... somewhere under there...

Only issue with this statement is, fat loss isn't area specific. You'll be trimmer everywhere.

Yep! Only female friend that's ever listened to me about eating more is the strongest and in the best shape, eats around 330g carbs a day, has abs, 56kg.

you're still missing the point I tried to make. Yes, protein is a missing hole, but reduced carbs isn't the problem. your body adapts. You don't need a high protein snack, you need a high protein lunch and evening meal. Eg. A 93kg guy I know, 180cm. Unhappy with body compostiton. Used to eat low carbs, around 50-100g day. Lifts werent going up. He is now 93kg, leaner, abs starting to show, eating around 350g carbs a day. exercise levels stayed the same. Far stronger Our friend birds even done the same thing. Started eating more food, got stronger, still same weight.

For me, I'm glad I did it. Allowed me to stop plateauing in the gym. If I ask any of my mates, that aren't into gym, but play footy etc.. They all say that they eat heaps. They are skinny fat/fat skinny. It works out that they consume about 1/4-1/2 of what I do on a weekly basis to be heavier and in worse shape.If you work out numbers, it's only a guide. You don't have to be strict, therefore, flexible dieting. Within a couple of weeks you'll know if you need 4 pieces of toast and a couple tins of tuna, might not need that protein shake on that day etc... Any diet is only as re'strict'ing as you let it be. Well done on the realization.

I'm not going to define right by type of food, just gradually up carbohydrates, once protein is constant. Consistency is key, say you need 200g protein a day, aim to hit that through your meats, milk and protein shakes, pretty easy to judge. Whole foods are easy to keep consistent because, even though you don't count macronutrients as a number, your body does.I'm not telling you to get some scales and weigh everything, but just be consistent. A chicken breast, 4 in a kilo, that's 250g, 50-65g protein. Rough enough. Sandwiches, slices of bread and a quantity of meat, basic stuff, but consistent. I have something different for lunch and tea virtually every night, but as a number, it's pretty much the same every day, Once you get it in check, start increasing it weekly, extra oats, extra piece of fruit, your body adapts. The only difference is, it won't be in a negative way from a restrictive intake. If you can maintain on 3000kcal a day rather than 2000kcal a day, I'd assume there are many benefits. Like being 'naughty'.

Dan, stop missing what I said.... Upping your calorie intake isn't going to mean more weight if done right. It's called metabolic adaption. If you enjoy eating food as much as you say, you'd apply it. You're consuming an average diet for someone that doesn't work out imo.