Re: Skinny on Fats podcast

[Guest guest]

The only thing I disagreed with on is that fats store directly as adipose

tissue.  I don't know enough about it, maybe it is just theory, but the body is

said to store a more readily usable amount of fat as intramuscular

triglycerides.  The body only stores 3000kcal as itmt.  This gets used like

glycogen in the sense that the body needs a daily intake of fat of readily

available fuel that is better to be had from the diet rather than taking from

adipose tissue.  If you are getting enough fat or glycogen from the diet your

body will eat of your muscles and you become skinny fat or skinny without

muscles.  You burn 75% of your energy from itmt during low activity hours of the

day.  If you look at the macronutrient ratio of mother's milk it is 54% fat, 40%

carbohydrates, and 6% protein.  I did the math and that's about 1.5 times more

fat than carbohydrates in calories.  Incidently, your body stores 2000kcal

glycogen: 1600kcal muscle glycogen

and 400kcal liver glycogen, and 3000kcal as itmts.  Meaning that the body

stores 1.5 times more calories in itmt than in glycogen.  If you have enough fat

and carbs in the diet it produces a muscle sparing effect.  This way you don't

need as much protein either.  I think during the highest intensity activities

that would be termed " anaerobic " the body may use 80% of it's energy from

glycogen.  It's used in greater amounts in the absense of oxygen.

I've read that in the absense of adequate fat intake the body will take from

carbs and protein to store as fat.  It will take what else it needs from your

muscles.  Your body can convert carbs to itmt but a high carb intake has

detrimental effects on the immune system in the long run.  You also need a lot

of carbs to convert to itmt or you will lose a lot of muscle.  On a low fat diet

even on a low activity day the body will convert two thirds of the carbs to

itmts, and if there aren't enough carbs it will take from you muscles and your

adipose tissue.

Thought you would like the read,

Holt

From: Carolyn Graff <zgraff@...>

Subject: Skinny on Fats podcast

discussingnt , ,

newwaphb , WAPFchapterleaders

Date: Saturday, August 8, 2009, 1:46 PM

 

Skinny on Fats Interview with Masterjohn

http://www.choleste rol-and-health. com/cholesterol- blog.html

[Guest guest]

I foregot to mention that if you are not eating in the proper ratio and you are

" overweight " you will probably become fat with no muscles.  You can only lose

and gain so much fat at a time, but you can lose muscles rapidly.  I personally

believe you can rebuild muscles rapidly too as long as you are eating an

adequate dietary intake so that muscles can grow back or grow larger.  That

worked well for me, as my bench press is back up to 240 within a month of

working out.  I believe personal trainers that say you can only put on so much

muscle at a time aren't getting enough of the particular ratio of calories they

would need for muscle building.  The personal trainers at the gym I am going to

thought I was on steroids because within a week I could climb the rope at the

gym at a bodyweight of 240 pounds and my bench press was jumping up.

From: Carolyn Graff <zgraffcharter (DOT) net>

Subject: Skinny on Fats podcast

discussingnt, ,

newwaphb@group s.com, WAPFchapterleaders

Date: Saturday, August 8, 2009, 1:46 PM

 

Skinny on Fats Interview with Masterjohn

http://www.choleste rol-and-health. com/cholesterol- blog.html

[Guest guest]

So what fat/protein/carb ratio do you aim for?

Jeanmarie

On Aug 9, 2009, at 3:22 AM, Holt wrote:

> I foregot to mention that if you are not eating in the proper ratio

> and you are " overweight " you will probably become fat with no

> muscles. You can only lose and gain so much fat at a time, but you

> can lose muscles rapidly. I personally believe you can rebuild

> muscles rapidly too as long as you are eating an adequate dietary

> intake so that muscles can grow back or grow larger. That worked

> well for me, as my bench press is back up to 240 within a month of

> working out. I believe personal trainers that say you can only put

> on so much muscle at a time aren't getting enough of the particular

> ratio of calories they would need for muscle building. The personal

> trainers at the gym I am going to thought I was on steroids because

> within a week I could climb the rope at the gym at a bodyweight of

> 240 pounds and my bench press was jumping up.

>

>

>

>

>

[Guest guest]

I think it depends really...if you are active with physical work, athletic

activity, martial arts, or dancing you want to have more carbs in your diet.  If

you are sedentary and do low activity work throughout the day you want to do low

carbs.  For athletes I would go 0.36g of protein per a pound of bodyweight,

2-3times more carbs than protein, and 1.5 times more fat than carbs in

calories.  I'm 240 pounds so that would be 87g of protein, 174g-261g of carbs,

and 116-174g of fat.  That would be 2088-2958 calories.

If I were sedentary I would probably go 0.36g of protein and carb per a pound of

bodyweight, and 4 times more fat.  That would be 87g of protein, 87g of carbs,

and 154g of fat.  That would be a total of 2082 calories.

I don't have a list of the proportion of intramuscular triglyceride and glycogen

amount that are used for various activities so may I not as accurate as I would

like to be.  It would be nice to have that in comparison to the bodyweight and

such.  If anybody knows where to find such information I would like to know.

>

>

>

[Guest guest]

I can't find the article now but I was reading that even during a period of

being sedentary you burn 33% of your calories as carbohydrates.    I don't

haven't read enough articles to compare and contrast the different variations

but this does go along with my calculations that the macronutrient intake for

adults should be 33% carbs, 50.5% fat, and 16.5% protein.  If I am 240 pounds

that would be 87g of protein, 174g of carbs, and 116g of fat.  If you are active

just keep adding to the carb and fat intake and keep the protein intake at the

same amount.  I would argue that even during the highest of intense activities

you want to keep the macronutrient ratio of carb to fat the same as a higher fat

intake has a carb sparing effect so the carbs aren't being converted to fat thus

your carb stores aren't getting depleted nearly as fast.  This also has a muscle

and protein sparing effect so that you repair optimally and you burn a minimal

amount of

muscle.  The muscle tissue that was used and damaged in the activity can then

be metabolized by the body and be converted back to muscle.

The only reason the ratio is different than mother's milk is because adults have

a higher level of lean body mass than babies and so they need more protein.  I

would still keep the carb to fat ratio the same because I think the glycogen

storage and the fat synthesis would stay the same in adulthood from the

childhood.

People that find a higher protein intake more effective aren't having either

enough fat or carbohydrates for their activity level.  They would get more

effectiveness out of their performance in whatever they do with the optimal

macronutrient intake.   A high protein intake is expensive and wasteful.  One

third of protein is burned in order to metabolize the other two thirds for

nutrient repletion.  It may also have other detrimental effects.  Protein has

not been shown to be optimal as an alternate source to glycogen replenishment in

physical performance.

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