Sun, Mar-05-23, 05:05
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Plan: P:E/DDF
Stats: 225/150/169
BF:45%/28%/25%
Progress: 134%
Location: NC
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New meme from Dr Naiman. Why I am still "leaning out" at 72, post #62 in my journal. Looks complicated but if you are at your ideal goal weight now yet not looking lean, increase all three types of exercise...forever.
Quote:
Five things that could make you leaner, even at the same caloric intake:
1. Increased protein and fiber %.
2. Decreased fat and carbohydrate % [lose the refined/acellular ones].
3. Resistance training.
4. Increased general movement [step count etc.].
5. More cardio.
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Beside Dr Naiman, I listen to podcasts with many of the Protein Researchers and Protein-centric doctors. Don Layman, Stuart Phillips, Layne Norton, Gabrielle Lyons, etc. Now listening to Don Layman on the Mind, Body, Green podcast. He likes a generic minimum of 120 grams, for women 100 g P is a minimum starting point. If you want to get leaner, 75% of effort should be applied to exercise. Dr Naiman uses something closer to 50/50 diet and exercise after losing excess body fat. Keto dieters often skip this step which gets more important closer to goal weight and for maintenance. |