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General Health & Fitness
Nutrition and Supplements
Increasing your muscle mass during a rigorous weight loss diet?
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<blockquote data-quote="tareload" data-source="post: 240068"><p>Hope your thread is ok place to place a related real world example BigTex. I don't often solicit advice but here's my attempt to try and look at my "great" ideas with a more critical eye and get feedback from those that know what the hell they are doing.</p><p></p><p>Current typical day on my new "lean bulk" in an effort to gain muscle lb while <em>maintaining</em> the fat lb I carry. It worked well in the past. The result to increase total body mass (weight) while decreasing bodyfat percentage (I know, stupid goal for an older dude but we all have to have a hobby). Currently 232 lb and let's call it 10% BF (+/-2%). Just upped Test dose to 120 mg/week from 100 mg/week (living on the Wild Side).</p><p></p><p>First thing that jumps out at me is I use too much protein powder. Typical day can include 1 or two bags of frozen spinach, broccoli or brussel sprouts.</p><p></p><p></p><p></p><p>[ATTACH=full]27257[/ATTACH]</p><p></p><p>[ATTACH=full]27254[/ATTACH]</p><p>kcal breakdown:</p><p>44% P / 9% net C / 48% F</p><p>(Chronometer has not figured out how to round to 100 yet)</p><p></p><p>This is sort of a bastardized form of MDP's Anabolic Diet (a gluconeogenic version of a prior Keto Diet I used for years with much lower protein content). I don't do well at all with carbs (even assisted with TOT/TRT) given my poor insulin sensitivity. My fasting insulin below range and fasting blood glucose has always been above 85 even if I don't eat for a week (yes I tried it). The denominators below are targets for maintenance on a higher protein "keto" plan.</p><p></p><p>[ATTACH=full]27261[/ATTACH]</p><p>[ATTACH=full]27255[/ATTACH]</p><p>[ATTACH=full]27256[/ATTACH]</p><p></p><p></p><p>Major source of carbs is the almonds. No I am not falling for those new "keto" tortillas with the modified wheat starch they label as fiber <img src="data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7" class="smilie smilie--sprite smilie--sprite1" alt=":)" title="Smile :)" loading="lazy" data-shortname=":)" /> .</p><p>[ATTACH=full]27258[/ATTACH]</p><p></p><p>[ATTACH=full]27259[/ATTACH]</p><p></p><p>[ATTACH=full]27260[/ATTACH]</p><p></p><p>Biggest question is... <strong>am I asking for trouble from cardiovascular standpoint? </strong>Trig/HDL-c ratio always way below 1 with HDL 60-70 and Trigs at <50 if I stay away from the 17-AA AAS. Feedback I received from others is way too much meat, no fruit, more veggies. I don't eat fruit unless some blueberries every one in a while.</p><p></p><p></p><p>This paper has me thinking...</p><p></p><p>[URL unfurl="true"]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7053091/[/URL]</p><p></p><p>Will need to find the exact chow used and of course it is a rodent study. Been incorporating more top round but much of my protein comes from tuna and lots of sardines.</p><p></p><p>Thanks for any feedback or insight in advance. <strong>Tweaks? Flaws, feedback?</strong></p><p></p><p>Experienced bodybuilder/weight training enthusiasts: <strong>should I find another hobby?</strong></p><p></p><p>That was what a high level NPC competitor told me many years ago when I just got started LOL.</p><p></p><p>About 10 pounds heavier and same approx. BF from a few years ago...</p><p></p><p></p><p>Examples:</p><p>Top table: TRT+ mode</p><p>Bottle table: Previous “natural” mode after a serious body recomp</p><p><img src="https://global.discourse-cdn.com/tnation/uploads/default/original/4X/3/9/6/396408b35bab428285efd4fb3d961607696eeb43.png" class="bbImage" alt="" data-url="https://global.discourse-cdn.com/tnation/uploads/default/original/4X/3/9/6/396408b35bab428285efd4fb3d961607696eeb43.png" style="" /></p><p></p><p>Decent equations for those interested in circumference based estimates:</p><p>[URL unfurl="true"]https://forums.t-nation.com/t/summary-of-bodyfat-estimation-equations-copy-into-ms-excel/277322[/URL]</p><p></p><p>Thank you in advance for taking a look!</p></blockquote><p></p>
[QUOTE="tareload, post: 240068"] Hope your thread is ok place to place a related real world example BigTex. I don't often solicit advice but here's my attempt to try and look at my "great" ideas with a more critical eye and get feedback from those that know what the hell they are doing. Current typical day on my new "lean bulk" in an effort to gain muscle lb while [I]maintaining[/I] the fat lb I carry. It worked well in the past. The result to increase total body mass (weight) while decreasing bodyfat percentage (I know, stupid goal for an older dude but we all have to have a hobby). Currently 232 lb and let's call it 10% BF (+/-2%). Just upped Test dose to 120 mg/week from 100 mg/week (living on the Wild Side). First thing that jumps out at me is I use too much protein powder. Typical day can include 1 or two bags of frozen spinach, broccoli or brussel sprouts. [ATTACH type="full" alt="1670519523971.png"]27257[/ATTACH] [ATTACH type="full" alt="1670519461579.png"]27254[/ATTACH] kcal breakdown: 44% P / 9% net C / 48% F (Chronometer has not figured out how to round to 100 yet) This is sort of a bastardized form of MDP's Anabolic Diet (a gluconeogenic version of a prior Keto Diet I used for years with much lower protein content). I don't do well at all with carbs (even assisted with TOT/TRT) given my poor insulin sensitivity. My fasting insulin below range and fasting blood glucose has always been above 85 even if I don't eat for a week (yes I tried it). The denominators below are targets for maintenance on a higher protein "keto" plan. [ATTACH type="full" alt="1670520963382.png"]27261[/ATTACH] [ATTACH type="full" alt="1670519472282.png"]27255[/ATTACH] [ATTACH type="full" alt="1670519504182.png"]27256[/ATTACH] Major source of carbs is the almonds. No I am not falling for those new "keto" tortillas with the modified wheat starch they label as fiber :) . [ATTACH type="full" alt="1670519954499.png"]27258[/ATTACH] [ATTACH type="full" alt="1670519975340.png"]27259[/ATTACH] [ATTACH type="full" alt="1670519986749.png"]27260[/ATTACH] Biggest question is... [B]am I asking for trouble from cardiovascular standpoint? [/B]Trig/HDL-c ratio always way below 1 with HDL 60-70 and Trigs at <50 if I stay away from the 17-AA AAS. Feedback I received from others is way too much meat, no fruit, more veggies. I don't eat fruit unless some blueberries every one in a while. This paper has me thinking... [URL unfurl="true"]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7053091/[/URL] Will need to find the exact chow used and of course it is a rodent study. Been incorporating more top round but much of my protein comes from tuna and lots of sardines. Thanks for any feedback or insight in advance. [B]Tweaks? Flaws, feedback?[/B] Experienced bodybuilder/weight training enthusiasts: [B]should I find another hobby?[/B] That was what a high level NPC competitor told me many years ago when I just got started LOL. About 10 pounds heavier and same approx. BF from a few years ago... Examples: Top table: TRT+ mode Bottle table: Previous “natural” mode after a serious body recomp [IMG]https://global.discourse-cdn.com/tnation/uploads/default/original/4X/3/9/6/396408b35bab428285efd4fb3d961607696eeb43.png[/IMG] Decent equations for those interested in circumference based estimates: [URL unfurl="true"]https://forums.t-nation.com/t/summary-of-bodyfat-estimation-equations-copy-into-ms-excel/277322[/URL] Thank you in advance for taking a look! [/QUOTE]
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General Health & Fitness
Nutrition and Supplements
Increasing your muscle mass during a rigorous weight loss diet?
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