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Nimm

Start Weight:	(11 Apr 12) 174.0 lb
Current Weight:	(10 May 13) 171.8 lb
Goal Weight:	192.0 lb

following: Nimm's own diet
performance: gaining 1.7 lb a week

I'm a 40 y/o guy in the frozen north part of the midwest. Starting in college, my weight crept up slowly, to a high of about 215 a few years ago.

Without knowing any better, I dieted too aggressively and ended up smaller, but "skinnyfat." Since getting down to a low of around 146 pounds, I have begun weightlifting and bulking back up, in an attempt to replace some of the muscle that I lost while crash dieting.

From here on out, I will probably be going through bulking and cutting cycles, where I put on weight (slowly, in theory) and then diet off some of the extra inevitable body fat that goes along with the new muscle.

As of fall 2011, I am bulking. I will probably get my weight up to around 180 before dieting off whatever body fat is added along with the muscle.

I'm a firm believer in an "If It Fits Your Macros" approach to nutrition. Stay within your daily calorie limit, get sufficient protein and fats, and generally favor whole foods over processed - but beyond that, there are no "good" or "bad" foods (trans fats excepted).

FatSecret member since: 22 Dec 10

Nimm's Weight History

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Nimm's latest member challenges

149

Fitness for Life

status:	Completed
ended:	26 Jun 11
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Nimm's buddies

	Sk1nnyfuture on diet Skinnyfuture's calorie counting
	buddies only

	erika2633 on diet erika2633's own diet
	buddies only

	jessabridge4444 on diet Modified Slim Fast Diet
	last weighin: gaining 1.0 lb a week

	Diablo360x on diet Eat what you want, when you want in MODERATION
	last weighin: losing 0.5 lb a week

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Nimm's cookbook

cals: 182kcal | fat: 4.65g | carbs: 14.81g | prot: 20.19g

Lean Beef Chili with Beans

Beef chili packed with fiber and protein that's perfect for warming you up on a cold night.

cals: 215kcal | fat: 2.72g | carbs: 35.31g | prot: 13.61g

Spicy Vegan Lentil Soup with Onions

Simple soup, very inexpensive and healthy. Great source of fiber and vegan protein.

cals: 79kcal | fat: 2.97g | carbs: 12.28g | prot: 1.91g

Oatmeal Banana Chocolate Chip Cookies

Really healthy and good cookies that will satisfy your sweet tooth without expanding your waistline.

cals: 173kcal | fat: 1.69g | carbs: 33.57g | prot: 7.93g

Lemon Blueberry Pancakes

Great pancakes using fat free yogurt that cuts fat and calories, and boosts flavor with minimal effort.

cals: 236kcal | fat: 8.03g | carbs: 18.16g | prot: 23.22g

Lasagna

An easy to make beef lasagna dish.

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Nimm's latest posts

Newbie and question
If anything, 1100 might be a little low. Unless you're extremely active (like, construction worker or athlete), most of the energy that you spend in a day is used just to keep your body functioning. This is your "resting metabolic rate," and it's probably more than half of your daily calorie burn. Your brain in particular uses a lot of energy relative to its size.

posted 22 May 2013, 18:58

HELP!!!! weightloss
Atkins and other low-carb diets are safe and effective for many people.
But an energy deficit is still necessary.

All the YouTube clips and unsourced blog theories in the world won't change a few facts:

* No controlled study has ever demonstrated that an energy surplus will not increase body mass, as long as carbohydrate is excluded. Dietary fat can be stored as body fat without insulin. Eat enough fat, and you will get fat (assuming no disorders of malabsorption, etc)

* No study where energy intake and output are reliably measured and controlled (e.g., metabolic ward studies) has ever demonstrated that an energy deficit will not reduce body mass. Even with most of the energy being provided by sugar.

Metabolic and behavioral effects of a high-sucrose diet during weight loss
Obese women given diets with 71% carbohydrate lost weight during an energy deficit. Even when 43% of their total calories were from table sugar. The diet of the high-sucrose group included double-frosted Rice Krispies, straight Kool-aid powder, marshmallows, Jell-O, straight sweet tea powder, and cookies.

Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates.
In free-living conditions, body mass loss did not vary significantly between groups with diets of varying macronutrient compositions. This included the group with a diet that was 65% carbohydrate.

I could add over a dozen other citations all showing the same thing - in an energy deficit, body mass will be reduced, regardless of carbohydrate content in the diet. I'll add just one more though:

Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies
This is a meta-analysis of the research on dietary sugar and its effect on body weight.
Here is an excerpt from the conclusion:

Quote:

This series of meta-analyses provides evidence that intake of sugars is a determinant of body weight in free living people consuming ad libitum diets. The data suggest that the change in body fatness that occurs with modifying intake of sugars results from an alteration in energy balance rather than a physiological or metabolic consequence of monosaccharides or disaccharides.

In other words: when people eat more sugar, they tend to be fatter. However, it's not because of insulin or some other "metabolic consequence" of simple sugars. It's because of an increase in total energy intake - in free-living conditions, eating more sugar doesn't get offset by a reduction in calories elsewhere, for the most part. Of course, this is also a good argument for low-carb dieting, for some people - reducing sugar intake may be an effective strategy for those eating ad-lib, and who don't want to count calories.

Pointing out what has been confirmed by decades of controlled research - namely, energy balance determines body mass - does not mean that anyone should or should not eat carbohydrate. It doesn't mean that energy balance is the sole determinant of health, body composition, athletic performance, mood, hunger, satiety, energy levels, or the price of tea in China. Macro- and micro-nutrient composition of the diet will affect those variables. Except maybe the last one.

Recognizing that it's possible to overconsume calories on any diet is not trolling. Nor is it an argument to abandon or begin any particular diet, including Atkins. But it is a fact that will be relevant to anyone - like the OP - looking for reasons why weight loss may not be happening on a particular diet. To raise that possibility is not to indict low-carb dieting or Atkins in particular.

If you disagree that energy balance determines body mass, all you have to do is find one metabolic ward study showing an increase in body mass during an energy deficit, or a decrease in body mass during an energy surplus. I am not aware of any such evidence, but don't let that stop anyone else from looking. Remember, though - looking to studies with self-reported intake and energy expenditure won't cut it, as self-reporting is known to be unreliable.

posted 01 May 2013, 13:52

It really IS easy to lose weight...
I would call the theory "simple" rather than "easy," because a sustained calorie deficit can be very difficult to implement, for a lot of people.

This does, however, reinforce the more important point - keep the process as simple as you can. Complexity tends to reduce adherence, and in the long run that's the most important factor for weight loss - it doesn't matter how sound a diet plan is, if you can't actually carry it out.

Adding unnecessary rituals, rules, or restrictions is a good way to make long-term adherence that much harder, and this is why fad diets will always come and go - they are almost doomed to fail by design, because many of them are unnatural and prohibitively difficult to sustain, well, forever.

When it comes to fitness and nutrition, many people seem to reflexively put more faith in additional complexity - but it should be the other way around. Willpower is a finite commodity, and there's no need to tax it any more than absolutely necessary. And it's for that reason that skepticism is not a bad thing when it comes to any claims that certain foods/macros/habits "must be" avoided or followed.

Everyone's path of least resistance will look a little bit different, but complexity or difficulty for its own sake is rarely helpful.

posted 23 Apr 2013, 10:13

Metallic taste
I haven't done keto personally, but that metallic taste is a commonly-reported effect.

posted 11 Apr 2013, 12:26

Conundrum... I'd like to hear from those who work out hard! (and the rest of you too!)
One last caveat: I hope you'll be following a proven resistance training program, like Starting Strength.

This is an oversimplification, but progressively heavier resistance is the stimulus that lets your body know you need new lean mass. Otherwise, it's generally happy to stick most excess energy into storage - i.e., fat - because there's no need to synthesize metabolically costly tissue like muscle. And while cardio can help preserve lean mass, it won't (past the beginner stage) provide the stimulus for the type of growth you're after now.

Feel free to walk to the gym - but head past the treadmill once you're there. You want the weights now!

posted 11 Apr 2013, 12:23

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Nimm's journal

(2 comments)

14 May 2013

Latest entry in the ongoing debate over fructose and the "toxicity" of sugar: Scientific Review of Lustig's "Fat Chance" (PDF) quote: Also, according ...

on diet Nimm's own diet

(3 comments)

23 April 2013

Supplements - "Human Effect Matrix" Still looking this over, but it seems to be a well-organized and researched matrix of the evidence regarding the ...

on diet Nimm's own diet

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Nimm's Recent Food & Exercise

	114 g Tomatoes
	161 g Apples
	1.35 servings Trader Joe's Vegetable Medley
	Driving
	Desk Work
	Desk Work

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Nimm's Groups

Everything Beachbody - P90X, INSANITY
This group is for anyone that is doing any of the Beachbody in-home products. Discuss and fitness nutrition

Gain Muscle/Lose Body Fat
Anyone wanting to share tips, ask questions, showcase what their doing in relation to gaining muscle and losing body fat.

What to feed your face? Healthy food database!
Are you apprehensive when trying healthy items?Never again!Here is a list of tried and true foods to keep your diet on track!

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Nimm's Recent Activity

Nimm's own activity

	replied to cdjcape521's post - Newbie and question.
	recorded a journal.
	recorded a weigh in at 171.8 lb.
	recorded a weigh in at 172.6 lb.

Nimm's Buddies

	jessabridge4444 commented on glen's journal.
	Rubie-sue commented on SELouisiana's journal.
	JessWhatINeeded recorded a journal and a weigh in at 193.6 lb.
	erika2633 commented on their journal.

Other Member Diet Recent Activity

	patinhou recorded a weigh in at 210.4 lb.
	lo_tm recorded a weigh in at 217.2 lb.
	DTHalfpint recorded a weigh in at 155.0 lb.
	Redish recorded a weigh in at 146.4 lb.
	hjandres recorded a weigh in at 166.5 lb.
	rbaddam updated their Exercise Diary.
	flabbadabb recorded a weigh in at 132.7 lb.
	enbirkhimer recorded a weigh in at 267.6 lb.