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  1. eluruguayo

    Dieting and building?

    In any case, there are basically two ways for you to achieve this goal of "building while dieting". 1/ Diet like a champ (very low carbs, significant caloric deficit)-- maybe with some fasted cardio thrown in there, with EC (for >10% fat) or yohimbine (for <10% fat)-- for 5-6 days a week. Do...
  2. eluruguayo

    Dieting and building?

    A thirty percent caloric deficit is not sustainable for more than about two weeks--and less if you're leaner. (Once you get below 10 percent body fat, you'll have to refeed every three to five DAYS if you're running such a severe deficit.) Also, where are you getting the 3200 figure? Are...
  3. eluruguayo

    Need a hardcore cutting supplement/ stack/ product

    Is there carbidopa to go with the L-dopa? If you have orally available L-dopa WITHOUT carbidopa, then it will do one of two things: 1/ Nothing 2/ Tickle the many dopamine receptors in your GI tract, making you puke your guts out for a good long time. Even for Parkinson's patients (for whom...
  4. eluruguayo

    Article: 9 Training Concepts That Suck

    Good article. Might be even more forceful with quick blurbs about the downfall of following these ideas too closely (e.g., the danger of overtraining in #5).
  5. eluruguayo

    Can one day of bad eating ruin progress

    It goes further than the other posters on here are saying. Ironically, a %100 perfect diet will stymie your progress much, much more. You NEED off-days, for reasons both known (leptin, etc) and unknown ("keep your body guessing"). The reason I'm bothering to tell you all this is, you seem to...
  6. eluruguayo

    Article: Big Breakfast Increases Overall Health

    Yeah yeah, "anecdotes are not data" and all that... but, I am never hungry at the beginning of the day, so forcing myself to eat a big breakfast would be hellish. And on top of that, when I *do* eat a big breakfast, I am much hungrier later in the day. Which makes sense -- your stomach expands...
  7. eluruguayo

    Article: How Your Gym Is Screwing You

    All this "cash only" stuff... srsly? If you have a credit card on file and want to cancel, all you have to do is cancel the card and get a new one, like the way you'd do if the card was stolen. Duh.
  8. eluruguayo

    Micro nutrients/diet

    With all due respect, Roon, these numbers don't pass the smell test. If you are 6'1 210lbs and sub-10% body fat -- especially if you're only 21 and your frame hasn't totally filled out yet -- then either you're the ultimate genetic freak, or you are on some kind of AAS. Those numbers are...
  9. eluruguayo

    Protein intake...?

    Oh, and, three responses to the OP if you are still reading this: 1/ If you are training for a 13.1-mile race, you should definitely be running more than 2-3 miles a day. Probably about twice that much (if your goal is just to *finish* the half marathon), say 25 to 35 miles/week. If you're...
  10. eluruguayo

    Protein intake...?

    One factor that you guys ^^^^ are neglecting is the role of protein in satiety. Some people (myself unfortunately not included) find that protein blunts hunger more than do the other two macros. For those people, an "excess" of protein may be preferable to extra quantities of the other two --...
  11. eluruguayo

    Intermediate fasting feedback - POST HERE!

    Lethargy, yeah no. I wrote about the energy thing in that book I wrote up there (lol)... but, also, don't forget, any energy supplement you take will be super amped up when you're fasting. (Do not, I repeat DO NOT, take Roxylean when you are fasted. Unless you are trying out for the role of...
  12. eluruguayo

    How many hours before sleeping do u eat?

    Correct. I always find it amusing when guys believe BOTH (a) that you can "go catabolic" during 5-8 hours of sleeping, AND (b) that 16/8 hour intermittent fasting is beneficial. Isn't the contradiction obvious? I guess some people are just not thinkers. The window of time before catabolism...
  13. eluruguayo

    Intermediate fasting feedback - POST HERE!

    First, the anecdotal evidence. I'm a guy in my late thirties, with kids, without a bunch of free time. I'm a former national-class sprinter, so I suppose I've got genetics working for me, but age and lack of sleep were starting to take their toll. More urgently, I had relentless hunger all...
  14. eluruguayo

    soy protein good or bad?

    Do you eat meat or fish? If so, you should be fine—just bump up the amounts of those, and then use the soy on an as-necessary basis when eating protein-rich whole foods is difficult or impossible (e.g., weekend motorcycle trip). If you are vegetarian, whether on purpose or just de facto, then...
  15. eluruguayo

    Dairy..ok or not ?

    Even then it's not a certainty. Introducing (or re-introducing) ANY major dietary change will elicit the "body no likey" response at first. Any change at all. Whatsoever. Even if the change is 100% salubrious in the long run. Like, if you've been Super Sizing Me for the last five years and...
  16. eluruguayo

    How do you guys get it!

    I bet most of us, on here, at least, are closer to you than you think. After all, we like the foods that we like—and inertia is a powerful force. It's annoying to calculate the macros for "something new" when you have all the old standbys ready to go. But the point remains, if you ever switch...
  17. eluruguayo

    How do you guys get it!

    When it comes to things like rice, you can do either—you can use the cooked numbers, or the raw numbers. Just don't confuse them with each other. For instance, 42 grams of UNcooked rice has about 0g fat, 2g pro, 34g carbs. 100 grams of COOKED rice has the same macros. So, just go with...
  18. eluruguayo

    Dairy..ok or not ?

    If you are 36% body fat, there's no reason to worry about the micronutrients in your diet. Just (i) try to eat as few carbohydrates as possible—ideally all in the post-workout window, and (ii) maybe do a little cardio now and then—not really essential if your diet is on point, but can be good...
  19. eluruguayo

    Net Carbs ?

    A gram of dietary fiber has about 2 calories, rather than 4. So you can correct the total number of calories by multiplying the grams of fiber by 2 and then subtracting from 4*carbs. For instance, if your 32g of carbs were straight sugars, that'd be about 32*4 = 128 calories of carbs. But, if...
  20. eluruguayo

    Advice on retaining muscle after a car accident...

    Keep us updated. Now that we know you have all this time on your hands, there's no excuse. |: Yeah. I always say, a busy schedule is the best "diet pill" in the world. Seriously underrated, that.
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