Bluecoaster's Journal, 23 September 2018

My Notes from their podcast on the topic: I.E want to Lose 50 pounds: alternate 3-4 days of maintenance, 3 weeks cut. Positive bulk effects only last maybe 2-6 weeks. Jump out when the negatives starts. Aim for an average 500 surplus (skinny guy who needs to get bigger) or deficit: better off 800 one day 200 another. Another way to avoid adaptation. Don’t shoot for 500 calorie deficit every day. Just average by week’s end. Mental discipline— DON’T watch the scale at ALL. BLIND FAITH HERE. It’s only a pound of fat per week and it OFTEN won’t move the scale. BUT At the end of 6 months you will NOT have a slower metabolism. Eating clean but still in surplus for too long is proven to be inflammatory 100 surplus 300 deficit next End of week average a 500 calorie deficit Balance your fatty acid intake get more 3’s. Dairy can be inflammatory Inflammation feels like: 9/10 times most aches & pains are muscle imbalance or inflammation that flares up. Viscous cycle. Symptoms are stiffness when trying to stretch, inflexible, headaches, puffy eyes. Eat Fermented foods. Yogurt, combucha 

good info