Dairy and water retention?

[tres_taco_combo]

I've been eating greek yogurt with a scoop of whey and a sliced banana at night for a couple months now.  It's a tasty sweet treat that has a good macronutrient profile, pretty much as good as ice cream for me.

But I've noticed that I haven't really been having the definition that I've been expecting considering my diet & activity level.  After a few days without eating it, I look like I've cut 5lbs of fat.  I dont have any digestion issues with dairy and I consume plenty of whey, but I'm thinking that maybe this is causing some kind of water retention for me.  Might look into a dairy-free alternative

Anybody have any similar issues?

also stop snacking - it will cause your insulin to rise and it will be elevated all the time

[Tapeworm]

This is a classic case of sweating the small stuff. Yogurt is fine. Anything that made you look like you gained 5lbs from a few spoonfuls would have a skull and crossbones on the package. If you really need to be ready for a poolside photoshoot then go saltless keto for a week, but if you're sub 10% I'll eat my hat out of a donkey's ass.

[Marty Champions]

Why would someone trying to lose weight not cut calories? Most people eat more than their bodies need to to be healthy and fit. It has been my experience that simply eating smaller portions works really well for both weight reduction and maintenance. It seems as if it's not what you eat so much as the amount you consume that affects how much you weigh in the long term. Yo yo dieting is probably one of the worse things a person can do. A diet which is too restrictive is next to impossible to maintain for very long.

because restricting calories lowers muscle feul and muscle mass.  You can build up your muscle to a level where you only will get fat if you dont do x amount of exercise

[sarcafago]

U must be fatso, eating at night is dumb (night shift workers excluded) ...............

You eat like a fag*ot.

[Primemuscle]

because restricting calories lowers muscle feul and muscle mass.  You can build up your muscle to a level where you only will get fat if you dont do x amount of exercise

It is for sure that exercise is an essential component of good health and fitness. The balance between calories taken in and calories expended is one of the things that contribute to folks becoming fat. Muscles need nutrients, just as do other tissues, to maintain or progress.  Unfortunately, when and how much one needs to eat to accomplish this is a bit trial and error since everyone is different and we metabolize at different rates.

Do you know what your peak muscle development is and when you've reached it? Do you also know your limitations genetic and otherwise?

Despite a lifetime of exercise, as I've aged both my strength and stamina have lessened, whether I like it or not. I eat less to accommodate this condition. The end result is that I am less muscular and considerably leaner than I was a decade ago. What is of greatest importance to me is that I feel good.   

[IroNat]

It is for sure that exercise is an essential component of good health and fitness. The balance between calories taken in and calories expended is one of the things that contribute to folks becoming fat. Muscles need nutrients, just as do other tissues, to maintain or progress.  Unfortunately, when and how much one needs to eat to accomplish this is a bit trial and error since everyone is different and we metabolize at different rates.

Do you know what your peak muscle development is and when you've reached it? Do you also know your limitations genetic and otherwise?

Despite a lifetime of exercise, as I've aged both my strength and stamina have lessened, whether I like it or not. I eat less to accommodate this condition. The end result is that I am less muscular and considerably leaner than I was a decade ago. What is of greatest importance to me is that I feel good.   

There you go again, Prime, making too much sense.

[Hypertrophy]

People in general become less active with age. That’s why they get fat, period.

After about 25, a major metabolic demand on the human body, the growth of bones and internal organs, stops. That accounts for roughly 25% of your daily calorie burn.. That is often why young people can eat like horses but not get obese. When that process ends and you continue to eat the same caloric intake, fat accumulation inevitable.

If you however stay physically active, beyond walking to the refrigerator, you’ll stay lean. I have a 70 year old friend who still cycles and nordic skis and he holds about 10 ish % BF.

[IRON CROSS]

Adults don't need any dairy , only fools eat cheesy pizza or pasta at night.

[IroNat]

People in general become less active with age. That’s why they get fat, period.

After about 25, a major metabolic demand on the human body, the growth of bones and internal organs, stops. That accounts for roughly 25% of your daily calorie burn.. That is often why young people can eat like horses but not get obese. When that process ends and you continue to eat the same caloric intake, fat accumulation inevitable.

If you however stay physically active, beyond walking to the refrigerator, you’ll stay lean. I have a 70 year old friend who still cycles and nordic skis and he holds about 10 ish % BF.

What if you walk to the fridge a lot?  Put some miles in back and forth?

[IRON CROSS]

You eat like a fag*ot.

Report me to mods for disrespecting cheesy pizza !.

 

[ProudVirgin69]

What`s the rest of your diet look like?

Lowish-carb .. 200g protein, 100g carbohydrates or less, haven't really been tracking fats.

After reading through the thread and giving it a couple days thought, I think the issue is two-fold:  I've probably been overdoing it with the fats, and I've been indulging in too many fun summer activities (with plenty of food & booze to go with them)

Today I had:
3 eggs, hard boiled
3 chicken sausage (5g protein, 3g fat per sausage)
2 bell peppers

2tbsp peanut butter, spread on 3 "slim" rice cakes (5g carbs/cake)
50g whey blended with a handful of spinach

I'm about to go to the gym and run intervals, do abs & stretch

After I plan on having:

50g whey blended with spinach

1/2lb meatloaf (85% ground beef & 1cup of oats/3lbs meat, so 25g carbs)

If I'm still hungry might have 25g whey with 2-3 rice cakes w pb later on.

Stats are 5'10", 180lbs, 250mg test/week.

I workout 4-5 days/week, start off with 3 miles running or 20 minutes intervals and then afterwards lift.  I do a 2-way split.  Otherwise, I ride my bike everywhere instead of driving, so probably 7 hours of riding/week.

[ProudVirgin69]

This is what I looked like at the beginning of July:




This was a photo I took last night:


I've definitely re-gained some definition after dropping the greek yogurt and replacing it with pb+rice cakes+whey but I'm still thinking I gained like 2-3% of bodyfat since July.  So I'll pare the calories down and track my fat intake a bit more and hope that I can tighten my midsection up in time for a vacation I'm taking in 3 weeks.

[ProudVirgin69]

This is a classic case of sweating the small stuff. Yogurt is fine. Anything that made you look like you gained 5lbs from a few spoonfuls would have a skull and crossbones on the package. If you really need to be ready for a poolside photoshoot then go saltless keto for a week, but if you're sub 10% I'll eat my hat out of a donkey's ass.

I respectfully disagree.  I am on a little bit of juice (250mg test/week) and water retention is a very real thing if you're on steroids.  Junk food bloats me up like none other.  Idk if it's the sodium, gluten, or whatever else but it definitely smooths my definition out for 1-2 days. 

I'm thinking that the yogurt--be it the casein, the lactose, or whatever else--was having a similar effect, despite being a healthy food that fit into my macros.  Some people just react poorly to some foods.  Anyways, pb on rice cakes with stevia satisfies my sweet tooth as much as the yogurt + whey so I'll just leave it out for the time being.

[Tapeworm]

I respectfully disagree.  I am on a little bit of juice (250mg test/week) and water retention is a very real thing if you're on steroids.  Junk food bloats me up like none other.  Idk if it's the sodium, gluten, or whatever else but it definitely smooths my definition out for 1-2 days.  

I'm thinking that the yogurt--be it the casein, the lactose, or whatever else--was having a similar effect, despite being a healthy food that fit into my macros.  Some people just react poorly to some foods.  Anyways, pb on rice cakes with stevia satisfies my sweet tooth as much as the yogurt + whey so I'll just leave it out for the time being.

Fair enough. Junk food I would define as being low in micros and high in sugar and salt. The salt I could see smoothing you out a bit, but I wouldn't take much notice unless I was rocking clear abs... which I'm not. I still wouldn't class yogurt as junk but maybe you're not a dairy guy. It's a thing that gets repeated among bodybuilders so maybe there's something to it.

That sounds like an aggressive hrt. If you're with a doc he could measure estrogen and get you an AI if called for, or you could look at non-aromatizing stuff.

[Hypertrophy]

What if you walk to the fridge a lot?  Put some miles in back and forth?

Haha - especially if the fridge is a few hundred meters away.

[oldtimer1]

Milk products are for babies. When you grow up you drink beer.


No matter how you spin it's calories in and calories out. It's factual science. Mentzer trying to make a point said you could lose weight if you only ate sugar if you consumed lower calories.

It's often repeated that a pound of fat is a 3500 calories. Some sources say more and some less.  Lower your calories by 500 a day and do 350 calories worth of cardio six days a week  will make you lose approximately 6 pounds of fat a month.  Six pounds of fat is huge in your appearance.  Also despite the often contradictory "scientific" studies cardio does hype your metabolism.

Any couch potato that thinks they exercise because they are lifting weights especially with low set training will be shocked how much weight they will lose if they include cardio. Yes, I know about the NY Times newspaper issue that cites that disputed study discrediting cardio exercise in weight loss. Every fat guy that doesn't have the resolve to do cardio cites that article to justify their lack of a work ethic.  For hundreds of year people know that active people are leaner than inactive people. Just about all pros today include cardio in their training. Even Arnold use to run with Roger Callard a couple of miles in his prime.