Fat Mike's's Journal, 02 Jul 20

Do you focus on a specific carb amount on your diet days 

I keep them at 30% or below, but stay away from the starches completely 

Where does the 30 % come from... Fruit and veg?  

Macros Carbs 30% Fats 30% Protein 40% 

Yes fruit and veg and yogurt and some other items which contain small amounts of carbs 

Definitely! Because that water does make a huge difference on the scale, you the loo a bit you’ll be good🔥 

I don't care too much about macros but I usually end up having 40-50% carbs, 30-40% fats, 20% protein... does it really make a big difference or does it just depend on how your body handles the different nutrients? 

I don't stay away from wraps, rice, pastas, etc... I believe that those carbs just promote water retention, but if you eat them consistently, you'll always have that extra water and you'll still be able to see the drop in fat - even if you weigh more because of the water retention. I know I won't be able to avoid carbs after my diet, so I don't want to avoid them now. It will make the transition from "diet" to lifestyle so much easier as I won't really have to change anything  

Niiq12 I think you are doing the right thing. I have gained and lost many kilos. And it’s usually because I don’t eat well after the “diet”. I go back to eating bread and pastas and gain all the weight back. I’ve decided to just watch my calorie intake. CICO is how it definitely works at the end of the day. I have to learn some self control and not eat mindlessly. I can eat all day and not feel full. Before I know it. I’ve eaten 5000cals on a good day. The bad days... eish 🙈 

I think people's bodies respond differently and it's about finding what's works like Mike knows what works for him.... For some carbs triggers cravings hence the avoidance... Im still learning and discovering everyday... 🌈 

And i was once on a diet group and noticed that most people that have quite alot of weight to lose are more sensitive to carbs than those with less... And not forgetting that our fat cells never disappear... Also another contributing factor...  

So through my journey i have tried some tricks. Bottom line is there are 3 types of bodies, and each type has a optimum ratio of carbs, fat and protein consumption. Search V shred on for his free macro calculator, it definitely helps as one doesnt want to eat to be exhausted or eat to little that you start loosibg muscle mass, etc... its not the quickest way to loose but its the healthiest and sustainable once you hit your goal.  

@lessthan15, it’s definitely not one size fits all. We all have our own way to lose weight. I just want to keep it off when I do lose it. Yoyo dieting is bad. Especially hitting age 40-50. The health problems creep in. Got to find that balance. I’ve tried everything. Low carb, keto/Banting. Fasting Mimicking diet, just naming a few. Any diet can work because you do it hand in hand with counting calories. I’m still trying to find out what lifestyle will work for me. I still have no idea. Mike is doing a way better job than me. All credit goes to him. Niiq12’s comments are just speaking to me. As I can’t stay away from refined carbs for too long. So might as well learn to control my portions and stick to a healthy RDI per day.  

Yes this is definitely an interesting discussion. For me... Once I start to eat "cheat foods" I basically lose control no matter how much I tell myself I will be disciplined so I've learnt to have cheat days, and where possible a cheat meal and that meal being supper... And then use the next few days to lose the water weight. It always comes off within a week. .. For the first time since 2016...i have managed to maintain my weight loss since October last year using this strategy.. Its more or less the same strategy as mikes...will check v shred... I still have about 5 kgs but in no rush...  

The last few always take the longest. So they say. I can lose 20kgs in 2-3months but no point if I gain it back the next few months. Good thing you aren’t in a rush. The faster you lose the weight. You gain it just as fast. You are doing great lessthan15. I would love to be where you are at. I suck at the moment. Can’t seem to eat less than 2000cals per day. Yesterday ate over 3000cals but still managed to loss a few grams, probably just water weight. Only did 20 mins of home exercise. 3000cals is still less than the usual 5000 or more. So I will take it slow. I have lots of room to improve. Won’t be in such a hurry to cut the calories. Will first try to eat more healthy. Adding in the veg and fruit and still get to eat my 2 slices of bread, and my coffees with milk and sugar : just cutting them down to, 2 or 3 per day. Baby steps. Btw. I don’t drink a lot of water. I wish I was as good as you mike. I only get in about 2-3glasses during this winter. During summer I get my 6-8glasses. If I exercise a lot. I get more water down. 3 liters the most.  

Gluten chops, if there is one tip i can give anyone is consume water atleast 2.5 liters. Download the app call “water” . It helps you track your water, coffee and tea intake free of charge. I hated water 2 years ago and now its my go to, no coke or soft drinks and i dont crave them either. How i manage my basic intake of about 3.6 liters before my coffee and tea consumption is i load up three 750mm canteen bottles for the day, i drop two 330ml glasses of water in morning before breakfast- one with a table spoon of apple cider vinegar and other with a turbovite sachet, evening i do two glasses of 330ml before dinner- one with table spoon apple cider vinegar and other with a magnesium or Vita C capsule. I never drink more than a liter of water in a 1 hour period. My protein shake takes 460ml of water and then there are the two cups of coffee or tea with milk and no sugar. Its become habit and just automatic. 

Gluten chops... Totally second what Mike said... I drink close to 3 liters daily and I'm around 55 kg... And i gave up all drinks except tea and coffee. I love my tea.. Drink close to 6 mugs a day....even on my cheat days I always drink lots of water and it limits the gains... They say in diet language "water wipes away your sins"... So the days you cheat... Drink even more water...  

Thanks for the Advice Mike and lessthan15. Will try to drink more water. It definitely helps you burn more calories. I just watched a video from Greg Doucette, a fitness coach. He says even though he doesn’t drink a lot of water. Drinking water helps you burn more calories. The more you drink. The more you burn, especially if the water is cold. https://youtu.be/S3qD9yMgjIA Here is the link. He gives great advice. He does mention, too much of a good thing can be bad so more than a certain amount water can kill you, but I’m sure no one here will attempt to drink 9 liters or more. Love his recipes too. You should both check him out when you get a chance. Have good night all :)