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asashouryu

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134 is low but so is 1900 calories. His maintenance at a bare minimum must be 2,700 calories. At that same macro break down that would be 189 grams of protein.
This was a sample day from a while ago(I was still cutting at that time). I have to apologize with my father in law’s death and all, I wasn’t keeping very good records through the past 2 weeks or so.
Curent maintenance is 2495/day.
As far as protein requirements- according to our doctor, most protein requirements by nutrientionists and BB enthusiasts/trainers are over emphasized. (Just taking her direction for what it is at the moment for experimental purposes)
Apparently for optimal health and inflammation reduction total calories from protein (from all sources) should be less than 10% of daily, with the ideal being around 5%.

So this is what I’m doing.

As mentioned - no loss of muscle mass, energy is good and I’m hitting new PRs.
More current diet daily plan to come next Monday and anything else additional I can come up with.

Blood-work will also be posted once I get it.
 
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This was a sample day from a while ago(I was still cutting at that time). I have to apologize with my father in law’s death and all, I wasn’t keeping very good records through the past 2 weeks or so.
Curent maintenance is 2495/day.
As far as protein requirements- according to our doctor, most protein requirements by nutrientionists and BB enthusiasts/trainers are over emphasized. (Just taking her direction for what it is at the moment for experimental purposes)
Apparently for optimal health and inflammation reduction total calories from protein (from all sources) should be less than 10% of daily, with the ideal being around 5%.

So this is what I’m doing.

As mentioned - no loss of muscle mass, energy is good and I’m hitting new PRs.
More current diet daily plan to come next Monday and anything else additional I can come up with.

Blood-work will also be posted once I get it.
I could agree with this statement "
"As far as protein requirements- according to our doctor, most protein requirements by nutrientionists and BB enthusiasts/trainers are over emphasized. (Just taking her direction for what it is at the moment for experimental purposes)
Apparently for optimal health and inflammation reduction total calories from protein (from all sources) should be less than 10% of daily, with the ideal being around 5%."
for a normal average healthy adult, but I cannot wrap my head around it for a bodybuilding type lifestyle with cycling of AAS. Correct me if I'm wrong sincerely, but I'd like to see some studies backing your doctors claim, in the realm of bodybuilding?
 

asashouryu

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I could agree with this statement "
"As far as protein requirements- according to our doctor, most protein requirements by nutrientionists and BB enthusiasts/trainers are over emphasized. (Just taking her direction for what it is at the moment for experimental purposes)
Apparently for optimal health and inflammation reduction total calories from protein (from all sources) should be less than 10% of daily, with the ideal being around 5%."
for a normal average healthy adult, but I cannot wrap my head around it for a bodybuilding type lifestyle with cycling of AAS. Correct me if I'm wrong sincerely, but I'd like to see some studies backing your doctors claim, in the realm of bodybuilding?
I’m sure you can find the studies.
On both sides of the coin.
I’m just a “normal” guy on TrT, albeit I’m much stronger than average for my age and height...but I’m not trying to be a mass monster in my 40’s, no competitions, just health, longevity and workouts for strength and health benefits.

But I would argue, and I don’t currently have science to back up this hypothesis: that if you are trying to put on size calories are calories. You’ve got to eat a surplus and eating more protein won’t necessarily build your muscle faster.
Case in point - Sumo wrestlers are huge and strong as fuck. Yes, most are extremely overweight but under the excess fat they have massive amounts of muscle.
Their diet consists of largely rice and beer. (Also fish and lots of vegetables as well as regular sources of protein but the bulk of their calories comes from rice and beer)

So it stands to reason that your body can make all the muscle mass it needs out of whatever you feed it. Protein in doesn’t necessarily equal protein out. (Know what I mean?)
 
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I’m sure you can find the studies.
On both sides of the coin.
I’m just a “normal” guy on TrT, albeit I’m much stronger than average for my age and height...but I’m not trying to be a mass monster in my 40’s, no competitions, just health, longevity and workouts for strength and health benefits.

But I would argue, and I don’t currently have science to back up this hypothesis: that if you are trying to put on size calories are calories. You’ve got to eat a surplus and eating more protein won’t necessarily build your muscle faster.
Case in point - Sumo wrestlers are huge and strong as fuck. Yes, most are extremely overweight but under the excess fat they have massive amounts of muscle.
Their diet consists of largely rice and beer. (Also fish and lots of vegetables as well as regular sources of protein but the bulk of their calories comes from rice and beer)

So it stands to reason that your body can make all the muscle mass it needs out of whatever you feed it. Protein in doesn’t necessarily equal protein out. (Know what I mean?)

I want to touch on this, and I should explain better that I mean lean body mass, so this comment in regards to caloric surplus:

"Case in point - Sumo wrestlers are huge and strong as fuck. Yes, most are extremely overweight but under the excess fat they have massive amounts of muscle.
Their diet consists of largely rice and beer. (Also fish and lots of vegetables as well as regular sources of protein but the bulk of their calories comes from rice and beer)"

rice and beer = carbs, so in a caloric surplus, can carbs be turned into muscle? What about fat? Protein?

@PacMan maybe you could chime in here? Do you agree with the quote below?

"So it stands to reason that your body can make all the muscle mass it needs out of whatever you feed it. Protein in doesn’t necessarily equal protein out. (Know what I mean?)"
 

asashouryu

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I want to touch on this, and I should explain better that I mean lean body mass, so this comment in regards to caloric surplus:

"Case in point - Sumo wrestlers are huge and strong as fuck. Yes, most are extremely overweight but under the excess fat they have massive amounts of muscle.
Their diet consists of largely rice and beer. (Also fish and lots of vegetables as well as regular sources of protein but the bulk of their calories comes from rice and beer)"

rice and beer = carbs, so in a caloric surplus, can carbs be turned into muscle? What about fat? Protein?

@PacMan maybe you could chime in here? Do you agree with the quote below?

"So it stands to reason that your body can make all the muscle mass it needs out of whatever you feed it. Protein in doesn’t necessarily equal protein out. (Know what I mean?)"
Interesting but as a counter arguement: in a caloric surplus will ALL protein you eat be turned into muscle or will it get stored as fat?
Not as far as I know - excess will be stored as fat. Certainly some will go to muscle, but too much excess of any calories and it converts to fat for long term storage.
Just a thought.

anyway we’re getting off topic here.
I just was sharing why I’m eating with the spread of macros that I have.
it’s an experiment and I will continue to report results as they come in:)
 
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asashouryu

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That looks closer to a BMR than a TDEE for anyone your size that gets off the couch even for a few minutes a day!
I have recently changed jobs and am no longer as active as I used to be. (Gym remains)
I seem to be stable at my current weight with those calories so as mentioned - I’ll continue to monitor and adjust as necessary.
 
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Interesting but in a caloric surplus will ALL protein you eat be turned into muscle or will it get stored as fat?
Not as far as I know.
Just a thought.

anyway we’re getting off topic here.
I just was sharing why I’m eating with the spread of macros that I have.
it’s an experiment and I will continue to report results as they come in:)
I agree that not all protein will be turned into muscle and I apologize I am not trying to derail this, genuinely interested but I just cannot see how I could lean bulk with protein macros at 10%?
 

asashouryu

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I agree that not all protein will be turned into muscle and I apologize I am not trying to derail this, genuinely interested but I just cannot see how I could lean bulk with protein macros at 10%?
Well - that's why I'm trying this experiment.
Albeit - I'm not trying to bulk right now.
So we'll see...but so far for cutting and maintenance it seems to be working.
So in my mind - it stands to reason that should I want to bulk, simply increasing calories (with same macros) will do the trick!
 

CurtisP

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im interested to see your blood work. There’s so many contradictory studies out there, it’s hard to even know how to wipe your ass the right way These days lol.
Just get a bidet they are on Amazon for 65 bucks
 

asashouryu

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Sorry, I know it's Tuesday but:

Here's a great 100% plant based recipe that I found and I love.
Now this is "comfort food" and as such the fat and pasta carbs are high...but it's delicious and super filling, and it is truly
much lighter on calories and fat than the traditional recipe!
And when you're in the mood for something cheesy and delicous this hits the spot for sure!

Plant Based "Mac and Cheese"

Ingredients
  • 1 large russet potato, peeled and cut into ½-inch cubes (1½ cups)
  • 1 cup chopped carrots
  • ½ cup chopped yellow onion
  • 1 teaspoon ground turmeric or 1 tablespoon finely chopped turmeric root
  • 3 cloves garlic, minced
  • ½ cup raw cashews
  • ½ cup nutritional yeast
  • 1 teaspoon sea salt
  • 4 ounces dried pasta (if you are super hard core you can find vegan egg free pasta, we're not that hardcore)
  • Freshly ground black pepper
Instructions
  1. Combine the potato, carrots, onion, turmeric, garlic, and 2 cups water in a medium saucepan. Bring to a boil over high heat. Reduce heat to low and simmer, covered, for 20 minutes.
  2. Place the cashews in a small bowl and add enough water to cover them. Soak for at least 10 minutes; drain.
  3. Meanwhile, cook the pasta in a large saucepan according to package directions; drain. Rinse with cool water; drain again. Return to the saucepan.
  4. Transfer the potato mixture to a blender. Add the cashews, nutritional yeast, salt, and ½ cup water. Blend for 2 minutes or until smooth and creamy.
  5. Top the pasta with the desired amount of sauce, and toss to coat. Season with pepper.
 
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