White eggs without yolk = glycogen (no protein) is it true ?

[TT Eric]

I've read this statement from Ron Kosloff :


The simple fact is that you cannot digest protein without fat. If you get rid of the yolk of an egg and, swallow only the white, the body cannot utilize it as protein; it is converted into sugar and stored in the liver as glycogen.

Is that true ?

Eric

[Delt King]

:shock...blasphemy!

[natenator]

Who the **** is Rob Koslov? Exactly

So i wouldnt worry what he has to say.

[Sean Summers]

I've also heard that chicken breast without the feathers turns into glycogen. Is that true?

[#8]

^^ LOL

[Thorgrim]

I've read this statement from Ron Kosloff :



Is that true ?

Eric

I think to some extent if you consume protein without fat the amount of protein synthesis is reduced. The body can digest the protein though. Remember that cell membranes contain lipids (fat) so if these are not present in sufficient quantities then muscle building will be reduced.

[natenator]

I think to some extent if you consume protein without fat the amount of protein synthesis is reduced. The body can digest the protein though. Remember that cell membranes contain lipids (fat) so if these are not present in sufficient quantities then muscle building will be reduced.

good point but more important is the fact fats are responsible for hormonal outputs. Cut fat and see testosterone drop.

[TT Eric]

What would be the minimal intake of fat per lbs to keep a good hormonal output ? I've heard we need to be at the very minimum .3 to .35g per lbs, is it enough ?


Since you guys are more experienced then me (I've been out of the game for a long time) and I'm trying to catching up on all the recent studies and development, I will lay out my stats and diet right here, so you can tell me what you think :

I'm 190lbs, 5' 10'', wear 32'' pants. I'm not a huge eater, mostly I'm forcing myself to eat, trying to get my 1.5g of protein per lbs (2.0g seems to be out of reach).

Typical day I eat around 240g/pro, 70g/fat, 225g/carbs per day. (Normally around 2300-2700cal/day).

Most protein come from shake (if not I would eat much less then that), lean meat, white eggs, milk product.

I have around 40-60g of carbs at breakfast (malto, cereal and carbs in milk), usually 30g 1 hour before training in my shake (whey + chocolate milk), then 70g of carbs in PWO (WM, malto, sugar), the rest will be from fruits/vegetables, condiments, protein bar and a very moderate source of whole grains carbs when I feel I need more energy.

Fat comes from about 10 softgels of fish oil, avocado, milled flax, fat in red meat, margarine/butter in cooking, sometime I add olive and/or canola oil with vegetable or in a shake, fat from cheese (very very moderate) and sometime a yolk or 2 (not a fan).

I use to eat 3-4 meal, not I'm at 6, often forcing myself to eat earlier in the morning then what I naturally would do, forcing a protein shake before to go to bed (this one often give me energy and keep me awake)--- Basically I'm forcing myself to eat earlier/when I'm not hungry to be able to get my 6 meal.

I train 2 days on, one off like Prae suggested me, I train hard for about 1h1/4, not purely HIT, but close. Trying to pack muscle, but I do not want to gain fat at the same time. If I begin to add cardio (usually outside exercise like bike, Rollerblade, hiking...) I cut pretty fast, so I'm not doing a lot lately.

Eric

[Praetorian]

Why would you try to drop fat as low as possible....you are looking for problems doing that. High protein and moderate fat intake coupled with limited and timed carb intake is the key to building lean muscle as well as dropping fat when dieting. You need to realize that fat does not make you fat...too many carbs and the wrong kind of carbs will make you fat.

P

[Praetorian]

Why would you try to drop fat as low as possible....you are looking for problems doing that. High protein and moderate fat intake coupled with limited and timed carb intake is the key to building lean muscle as well as dropping fat when dieting. You need to realize that fat does not make you fat...too many carbs and the wrong kind of carbs will make you fat.


P

PS. the above statement about digesting protein without fat is nonsense...the many BB on a keto diet during the last few weeks run protein only days...without issue with digesting the protein

[TT Eric]

Why would you try to drop fat as low as possible....you are looking for problems doing that. High protein and moderate fat intake coupled with limited and timed carb intake is the key to building lean muscle as well as dropping fat when dieting. You need to realize that fat does not make you fat...too many carbs and the wrong kind of carbs will make you fat.

P

I never said I was trying to drop fat as low as possible, this is my attempt at high protein, moderate fat and timed carb for the light eater I am.

I absolutely believe in having good fat, they are very helpful in many many aspect, plus good fat are not easy to store, especially with low insulin inducing food.

If it was only me I would eat less, but I'm trying to put on muscle without fat, so I'm forcing myself to eat more.

I train on lunch time, so most of my carb intake are in the breakfast (around 50g), about 30g more 1hr before in pre-workout shake and then around 70g in the PWO shake (about a third of my daily carbs are in the PWO shake). Right there is about 150g of my 225g of the day. The 75g additional are mostly like I said in fruits and vegetables and sometimes an additional source when I feel the need after the training until bed.

Like I said a typical day I eat around : 240g/pro, 70g/fat, 225g/carbs per day. 2500cal average.

In the last 5 months I have gained 7lbs (183 to 190lbs), granted when I added creatine I added 2-3lbs on those 7lbs.

If you look at my macro, are they well balanced ? Should I get more fat ? I don't mind doing some change, if I do I might need to reduce somewhere else though. Unless I take more fish oil softgell.

Thanks

Eric

[natenator]

no time to reply to much of this but it's not a matter of the body requiring a specific amount of fat for proper hormonal outputs but rather the fact that the body absolutely requires fat for hormone (testosterone) production.

One thing is for certain is a significant drop in fat will lead to a drop in hormone levels which present as other unintended consquences. Cause and effect at play here.
What would be the minimal intake of fat per lbs to keep a good hormonal output ? I've heard we need to be at the very minimum .3 to .35g per lbs, is it enough ?


Since you guys are more experienced then me (I've been out of the game for a long time) and I'm trying to catching up on all the recent studies and development, I will lay out my stats and diet right here, so you can tell me what you think :

I'm 190lbs, 5' 10'', wear 32'' pants. I'm not a huge eater, mostly I'm forcing myself to eat, trying to get my 1.5g of protein per lbs (2.0g seems to be out of reach).

Typical day I eat around 240g/pro, 70g/fat, 225g/carbs per day. (Normally around 2300-2700cal/day).

Most protein come from shake (if not I would eat much less then that), lean meat, white eggs, milk product.

I have around 40-60g of carbs at breakfast (malto, cereal and carbs in milk), usually 30g 1 hour before training in my shake (whey + chocolate milk), then 70g of carbs in PWO (WM, malto, sugar), the rest will be from fruits/vegetables, condiments, protein bar and a very moderate source of whole grains carbs when I feel I need more energy.

Fat comes from about 10 softgels of fish oil, avocado, milled flax, fat in red meat, margarine/butter in cooking, sometime I add olive and/or canola oil with vegetable or in a shake, fat from cheese (very very moderate) and sometime a yolk or 2 (not a fan).

I use to eat 3-4 meal, not I'm at 6, often forcing myself to eat earlier in the morning then what I naturally would do, forcing a protein shake before to go to bed (this one often give me energy and keep me awake)--- Basically I'm forcing myself to eat earlier/when I'm not hungry to be able to get my 6 meal.

I train 2 days on, one off like Prae suggested me, I train hard for about 1h1/4, not purely HIT, but close. Trying to pack muscle, but I do not want to gain fat at the same time. If I begin to add cardio (usually outside exercise like bike, Rollerblade, hiking...) I cut pretty fast, so I'm not doing a lot lately.

Eric

[TT Eric]

Re-reading my post I can see why you guys are thinking I was trying to run low fat. This is not the case. Sometime I add olive oil in shake to get more fat, cause it would be too low. I was looking to know what would be the minimum daily FAT intake just to make SURE I'm getting it and don't fall short.

Eric

[Praetorian]

The amount of fat then that you intake will depend on your carb intake...if you are eating low carb then fat can be higher . I eat about 30g fat per meal but my carb intake is relatively low.
P

[TT Eric]

May I have your opinion on my actual total macro ?

Eric

[JacktheThriller]

i guess the market for isolate would crash if this was true lol

[Praetorian]

May I have your opinion on my actual total macro ?

Eric

Try 50g pro + 30g fat and time your carbs around training...pre and post....see how things go...you can add some carbs in at breakfast if you have to...experiment to see where you gain the most but do not put on fat.
P

P

[TT Eric]

You mean 6x 50g of protein and 6x 30g of fat per day ? So 300g of protein and 180g of fat per day ?

Thanks

Eric

[Praetorian]

Yes you got it...if things dont progress as well try increasing protein. Charles Poliquin needed 2g/lb to get to the sweet spot...it all depends on how carb sensitive you are....less sensitive to carbs and you can replace some protein with carbs...more sensitive cut back on carbs and increase protein.
P

[TT Eric]

Ouf! I'll see what I can do, I'm already pushing it!

I'm taking already taking 4 shakes a day to help me getting the macro in!

What do you think of those solutions to raise protein and fat intake :

1) Is it a good idea to add olive oil in shake so I can get more fat intake ? Though it will slow down absorption and don't know where to fit it except before bed.

2) Is 'milled flax' is worth taking ?

3) Is it a good idea to drink white eggs ? I know raw eggs have the avidin stuff, but I mean those sold already separated 'simply egg white'! This would make a shake closer to 'natural food', I could mix olive oil/milled flax ad fruits in.

4) Taking a sh!t load of fish oil softgels to get more fat intake ?

5) I eat some 15% fat mozzarella cheese is it an 'ok' source of fat and protein ?

Thanks again!

Eric

[Praetorian]

Ouf! I'll see what I can do, I'm already pushing it!

I'm taking already taking 4 shakes a day to help me getting the macro in!

What do you think of those solutions to raise protein and fat intake :

1) Is it a good idea to add olive oil in shake so I can get more fat intake ? Though it will slow down absorption and don't know where to fit it except before bed.
GREAT IDEA I DO IT ALL THE TIME

2) Is 'milled flax' is worth taking ?
GREAT FIBRE SUPP YES WORTH IT

3) Is it a good idea to drink white eggs ? I know raw eggs have the avidin stuff, but I mean those sold already separated 'simply egg white'! This would make a shake closer to 'natural food', I could mix olive oil/milled flax ad fruits in. IN A PINCH ITS OK BUT REGULARILY NO...CAN CAUSE PRETTY BAD GAS AND STOMACH UPSET...WHEY ISOLATE WOULD BE BETTER AS A SHAKE

4) Taking a sh!t load of fish oil softgels to get more fat intake ?
NO...A BALANCE OF FATS IS WHAT YOU WANT NOT TONNES OF ONE OR THE OTHER...TAKE MINIMUM 6000MG DAILY

5) I eat some 15% fat mozzarella cheese is it an 'ok' source of fat and protein ?
THATS FINE

Thanks again!

Eric


P

[TT Eric]

Ah thanks a bunch!

Eric