Nutrition Questions

I am a 235lb man that’s 5’7" tall that wants to get RIPPED!! I have read a ton of articles here, my eyes are starting to hurt so I’d appreciate your assistance.

I have done the ketosis diet to get ripped but lost a ton of muscle. I need to figure out how the calculations so that I hang on to as much muscle as possible. There are so many formulas I"ve started to see blurry, please help me figure out the equasion.

Thank you


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What is your BF%? Unless you are a powerlifter, (assuming with the name), that isnt that good to be carrying so much weight.

Can’t continue with help until I find out what the % is. Other then that…everything else is easy to plan…but not always easy to follow.

Slimming down slowly,

Hey strongFB, my bodyfat % is around 18%. I’m not a powerlifter…lol People say that I’m a power house because I can move a lot of weight in proper form. I would like to be arount 200lbs shredded. My goal now is to get shredded so if you can help me out that would be greatly appreciated.

Thank you


I’d say follow John Berardi’s “Don’t Diet” plan which is basically massive eating with some tweaks to get your bodyfat down.

It truly works.

Print it out and follow it to the “T”.

It’s based on the principals of carb + protein combos and carb + fat combos.

Don’t Diet has you starting to taper your carbs where your carb and protein meals are in your 1st three meals, and your carb and fat meals are your last three meals of the day.

Give it a try.

And start doing daily cardio.

Thank you.

I was reading the don’t diet and the only problem is…I don’t eat cheese. Do you have any suggestions.

[quote]Power House wrote:
I was reading the don’t diet and the only problem is…I don’t eat cheese. Do you have any suggestions.

Why no cheese?



I can’t sromach the taste of cheese or milk.

Man,I wanted to lose just 5 pounds once,and did the whole very low carb thing. I lose a bunch of muscle too.Ive gained it back now,but it was hell.My workouts suffer when I don’t get enough carbs in.I feel weak.

I’m on a mod-high complex carb(mostly fruits,veggies,and oatmeal) diet,with high protein,and low fat.OOn my non workout days I do mod carb and high protein,keep fat the same. It has worked much better than any low carb diet.You can easily lose weight on a higher carb diet.Just make sure they’re not from processed foods. Make sure they’re natural carbs. A startling fact is that carbohydrates are not responsible for making people fat. Don’t feel too badly though, you are not the only person who was sold on the idea that a high protein, low carb diet was the only way to lose weight.

Here is a simple way to demonstrate this fact. Think about the vegetarians you know, are there any overweight problems among them? The high protein diets rely on a lot of animal fats and proteins, but these vegetarians don’t eat them. Startling indeed, isn’t it?

Maybe you don’t know any vegetarians. They certainly are hard to find, especially in the Midwest, where I live.

You may wonder about the science involved here. After all, many of those folks promoting the low carb diets are medical doctors, aren’t they? Being a medical doctor doesn’t mean that you don’t ever make any mistakes. Besides, the same science that supports the low carb diet also supports the high carb diet. They didn’t get it wrong, they just didn’t consider the whole story.

That might sound like a contradiction, but it isn’t. I’m going to explain why in just a moment. Fist, let me give you the science on this. You most likely are not a biochemist or a physiologist and neither am I. But I have studied the subjects a bit. Don’t focus on the technical jargon in the next paragraph, just try to grasp the overall point. You don’t need to be a scientist to use common sense and basic reasoning skills. Ready?

Consider this bit of biochemistry. Malonyl -CoA exists in high amounts when there is plenty of metabolic fuel present. Thus, carnitine acyltransferase is inhibited and
this in turn prevents acyl-CoA from crossing into the cell?s mitochondria. Another enzyme is inhibited by the presence of NADH and Thiolase is also inhibited by the presence of Acetyl-COA. In short, when a lot of glucose is present, fatty acid metabolism is inhibited.

It is the last sentence that clues us in here. Basically, a cell will not convert fats into energy if there is glucose present. When the cell has carbs and sugar to work on, it will not convert the fat to energy, thus the fat gets stored.

This is why the low carb diets work, with little to zero carbohydrates and
subsequently glucose to work on, the fat will be used for energy. This is exactly why the high carb diet works too. When no or little fat is present, it won’t be stored as fat.

In addition to this, it is important to realize that it costs the body quite a bit of energy to take carbs and store them as fat. This alone is actually a positive. There really needs to be some form of fat present to make it easier.

This should help you understand that whatever your diet consists of, if you want to remain or get thin, you need to avoid mixing fats and carbs together. A fat consists of a fatty acid head and a carbohydrate tail. This means when you mix your fat and carbs together you are asking for trouble, assuming you care about weight, that is.

So now it should be clear why so many people in North America have a weight problem as the NIH was happy to point out a few weeks ago. Think about the typical American diet. It generally consists of lots of combinations of fat and carbs.

As Dr. Neal Barnard points out in his book, “Foods That Cause You To Lose Weight”, It is fat that makes people fat.

Don’t want to be a vegetarian? I don’t blame you. Really, you don’t have to be one. Just quit mixing your proteins/fats and carbohydrates together.

Don’t overlook the obvious, there is ton of candy and desserts out there that are a mixture of fat and sugar. Meat and potatoes - perhaps this classic is a serious blunder in seperating proteins/fats and carbs. Armed with this knowledge, you can probably come up with dozens of examples of potentially fattening mixtures of food on your own.

Replace the cheese with ANY other good source of protein, meat, eggs, fish, shake etc.

Any of those will fit the bill just fine