High Fat 80/15/5 - October Version

[JMCM1]

And since I've barged in out of lurkdom to selfishly ask you to run numbers for me, I also have a question.

I LOVED the steak recipe you mentioned by Jaden - funny AND informative! Like Buffy, I've lived a fairly long life being told NOT to salt meat before grilling/cooking because it would remove the juices -- was told to salt right before cooking. I am now converted.

Having said that, I brine our turkey every year so it will be juicy.

Can we salt a turkey? Or is it too different/delicate? In effect I'm salting it by brining.
Do you happen to know?

[reddarin]

Originally Posted by JMCM1

And since I've barged in out of lurkdom to selfishly ask you to run numbers for me, I also have a question.

I LOVED the steak recipe you mentioned by Jaden - funny AND informative! Like Buffy, I've lived a fairly long life being told NOT to salt meat before grilling/cooking because it would remove the juices -- was told to salt right before cooking. I am now converted.

Having said that, I brine our turkey every year so it will be juicy.

Can we salt a turkey? Or is it too different/delicate? In effect I'm salting it by brining.
Do you happen to know?

Isn't that an awesome article!?

I do know through a little experimenting - poultry is not good for the salting process like beef. Comes out way too salty. Stick with brining!

[JMCM1]

OK - thanks, and yes I love having that article for my very own.
My husband has always resisted my bossing him around the steaks. I think he might have had the right idea after all! (don't tell him )

[theLossgirl]

Originally Posted by theLossgirl

I'll admit, I don't know what any of those numbers mean, lol. But my advice would be to take your doctor's advice. As you continue with this woe and your numbers become satisfactory, your doc can always lower your dosage, or even take you off certain medications altogether.

SMOKY: Sorry, it sounds like I didn't know enough about this topic to give an opinion. I do definitely believe in trying other more natural remedies first if your problem is not urgent. I was more relating your situation to the way I handled my 165/110 range high blood pressure, which actually isn't even the same thing. In that situation, I took the medicine my doctor prescribed until this woe lowered it. I re-visited my doctor and she took me right off it.

But it sounds like the medicine could actually be detrimental in your case? Maybe you should be adamant with your doctor that you don't want to take anything unless absolutely necessary and see if he/she gives you options? And if that doctor won't budge, you can at least get a second opinion from another doctor.

And of course, you yourself can be an internet MD and google information about the medicine your doc recommended and alternative treatments. Hope you get some good answers soon!

[reddarin]

Originally Posted by JMCM1

Darin, would you run my numbers too?
I'm 5'4", goal weight 142, sedentary (except for jumping to conclusions).

Goal Weight: 142

Protein calculations -

NK Page:
(x*(1-.18)*0.6 = 70

Exercise Page:
(x/2.2)*0.8 = 52
(x/2.2)*1.2 = 77
(x/2.2)*1.5 = 97
(x/2.2)*1.8 = 116

Dr. Phinney is pretty adamant about the 1.5 per kg figure so that is 97 and probably what you should shoot for.

He also gives a range of 30 to 35 kCals per kg of ideal weight so for you that range is 1936 to 2259. The 30kCal number (1936) is an absolute floor per Phinney.

If you make ~97g of protein 17 to 20% of your macros then you will be 70%+ Fat - 17to20% Protein - sundry Carbs ~5%.

[JMCM1]

Originally Posted by reddarin

Goal Weight: 142

Protein calculations -

NK Page:
(x*(1-.18)*0.6 = 70

Exercise Page:
(x/2.2)*0.8 = 52
(x/2.2)*1.2 = 77
(x/2.2)*1.5 = 97
(x/2.2)*1.8 = 116

Dr. Phinney is pretty adamant about the 1.5 per kg figure so that is 97 and probably what you should shoot for.

He also gives a range of 30 to 35 kCals per kg of ideal weight so for you that range is 1936 to 2259. The 30kCal number (1936) is an absolute floor per Phinney.

If you make ~97g of protein 17 to 20% of your macros then you will be 70%+ Fat - 17to20% Protein - sundry Carbs ~5%.

Whoa whoa whoa!!! Really?
I have obviously been eating too few grams of protein. I've been shooting for 54 and often fall short.
I weigh 154, down from 174 a few months ago.

This is very interesting - and kind of exciting.
Thank you so much!

[smoky]

Originally Posted by Clueless

Smokey
Dr Eades has posted a video where a Dr from harvard Unvi talks about finding that statins increase diabetes by 48%
Google Dr Eades on statins and diabetes.

Yes I have not heard anything good a bought statins they hand them out like candy MY blood sugar has not been over 117 since starting back on low carb and my weight is coming down was 228 this morning down 6 lb. since starting LC -HF on the 28 th. think I would rather try this for now and see what the next blood work says

[reddarin]

Originally Posted by smoky

Just got my cholesterol report Dr.wants to put me on meds.Numbers are

Total =266

HDL = 52

LDL =179

Triglycerides = 73

What do you think not sure what to do

Check out these podcasts.

Google 'LLVLC-ep-611-justin-smith' - this one is about statins.

...and google 'atlcx-5-dr-mary-vernon' - this one is on handling non-LC doctors and is full of good information.

[reddarin]

Originally Posted by JMCM1

Whoa whoa whoa!!! Really?
I have obviously been eating too few grams of protein. I've been shooting for 54 and often fall short.
I weigh 154, down from 174 a few months ago.

This is very interesting - and kind of exciting.
Thank you so much!

So far I haven't found anything specific about how little protein is too little. The USRDA is very low - like ~35-40g for adults! Phinney specifically says that their research points to 1.5g per ideal kg.

[reddarin]

By the way, protein (and carbs) are about 4 calories per gram. Fat is 9 calories per gram.

[JMCM1]

Originally Posted by reddarin

So far I haven't found anything specific about how little protein is too little. The USRDA is very low - like ~35-40g for adults! Phinney specifically says that their research points to 1.5g per ideal kg.

I wish I had more confidence in government numbers, but they also think I should be eating "healthy whole grains."
Vah.

[jillybean720]

Originally Posted by smoky

Just got my cholesterol report Dr.wants to put me on meds.Numbers are

Total =266

HDL = 52

LDL =179

Triglycerides = 73

What do you think not sure what to do

I would absolutely not take any meds. Your HDL is normal, and your trigs are great. This leads me to believe you have a good ratio (was there a ratio on your lab results?), which I've read is a much better indicator of health than the actual individual numbers. Also, without additional testing (like a VAP), you don't know your LDL particle size. Low-carbing tends to shoot some folks' LDL way up, BUT what the standard tests don't tell you is that there are two kinds of LDL: small particle and large "fluffy" particle LDL. The small ones are the dangerous ones that accumulate to block arteries, but most low-carbers with high LDL find they have mostly the fluffy LDL, which is not dangerous.

[reddarin]

Originally Posted by JMCM1

I wish I had more confidence in government numbers, but they also think I should be eating "healthy whole grains."
Vah.

Yeah, I about fell over when I saw how low the RDA was.

[reddarin]

Originally Posted by jillybean720

I would absolutely not take any meds. Your HDL is normal, and your trigs are great. This leads me to believe you have a good ratio (was there a ratio on your lab results?), which I've read is a much better indicator of health than the actual individual numbers. Also, without additional testing (like a VAP), you don't know your LDL particle size. Low-carbing tends to shoot some folks' LDL way up, BUT what the standard tests don't tell you is that there are two kinds of LDL: small particle and large "fluffy" particle LDL. The small ones are the dangerous ones that accumulate to block arteries, but most low-carbers with high LDL find they have mostly the fluffy LDL, which is not dangerous.

She is right about that although here is a doc that says particle size is not as important as particle count and I'm pretty sure that your total count is in the very safe low range.

Google 'atlcx-29-dr-thomas-dayspring' and 'LLVLC-ep-585-dr-thomas-dayspring'.

[smoky]

Originally Posted by reddarin

Check out these podcasts.

Google 'LLVLC-ep-611-justin-smith' - this one is about statins.

...and google 'atlcx-5-dr-mary-vernon' - this one is on handling non-LC doctors and is full of good information.

Thanks reddarin I well heck them out

[lindawell8]

Hi Reddarin, thank you for your help. I am 5'5" tall and goal weight is 140.

[lindawell8]

Sorry I forgot to tell you. I exercise daily at the gym and walk dog everyday. I have lost 42 lbs since May 15th. But not this way. I want to do this and learn it right. And stay on it.

[reddarin]

Originally Posted by lindawell8

Hi Reddarin, thank you for your help. I am 5'5" tall and goal weight is 140.

Your numbers will be real close to Judy's so I am going to copy/paste and insert your numbers into what I posted for her.

Goal Weight: 140

NK Page:
(x*(1-.18)*0.6 = 69

Exercise Page:
(x/2.2)*0.8 = 51
(x/2.2)*1.2 = 76
(x/2.2)*1.5 = 95
(x/2.2)*1.8 = 115

Dr. Phinney is pretty adamant about the 1.5 per kg figure so that is 95 and probably what you should shoot for.

He also gives a range of 30 to 35 kCals per kg of ideal weight so for you that range is 1909 to 2227. The 30kCal number (1909) is an absolute floor per Phinney.

If you make ~95g of protein 17 to 20% of your macros then you will be 70%+ Fat - 17to20% Protein - sundry Carbs ~5%.

[JMCM1]

Originally Posted by reddarin

Your numbers will be real close to Judy's so I am going to copy/paste and insert your numbers into what I posted for her.

Goal Weight: 140

NK Page:
(x*(1-.18)*0.6 = 69

Exercise Page:
(x/2.2)*0.8 = 51
(x/2.2)*1.2 = 76
(x/2.2)*1.5 = 95
(x/2.2)*1.8 = 115

Dr. Phinney is pretty adamant about the 1.5 per kg figure so that is 95 and probably what you should shoot for.

He also gives a range of 30 to 35 kCals per kg of ideal weight so for you that range is 1909 to 2227. The 30kCal number (1909) is an absolute floor per Phinney.

If you make ~95g of protein 17 to 20% of your macros then you will be 70%+ Fat - 17to20% Protein - sundry Carbs ~5%.

If you give a mouse a cookie....

But she exercises every day and I don't. Still the same? Because that 1909 calories is the lowest level? I can see that if I were working out, but I'm definitely not right now. That's not my usual, but it has been the last few months.

[lindawell8]

Thank you reddarin. I will try h ard to follow this. Boy that is a lot of cal. Not used to that. But I can do it. Thanks again

[reddarin]

Originally Posted by JMCM1

If you give a mouse a cookie....

But she exercises every day and I don't. Still the same? Because that 1909 calories is the lowest level? I can see that if I were working out, but I'm definitely not right now. That's not my usual, but it has been the last few months.

Well, Phinney gives the 35kCal number as the ideal for a reasonably active person but doesn't really elaborate on what he considers 'reasonable' to be. Jimmy Moore pressed him about it and asked what about someone that was grossly obese and therefore couldn't possibly be active. Phinney's response was 30kCal minimum even for someone very sedentary that doesn't get around much (bad knees due to weight or whatever). Google 'LLVLC_PhinneyLongStalls' for this Phinney interview.

Matt Lalonde seems to be sempatico with Phinney about that range of calories although Matt flatly refuses to give a minimum number. It was interesting, though, because when Jimmy pressed him about it, he refused to say what is too little and then Jimmy brought up 1200 calories and Matt was aghast at the thought of someone restricting their calories to that level. Google 'atlcx-9-mat-lalonde' for the Lalonde interview. He is not an LC guy so he babbles a lot of non-LC nonsense during the interview.

[reddarin]

Originally Posted by lindawell8

Sorry I forgot to tell you. I exercise daily at the gym and walk dog everyday. I have lost 42 lbs since May 15th. But not this way. I want to do this and learn it right. And stay on it.

Resistance exercise is LC exercise. Less is more too so under an hour a day is best with 'recovery' days set aside.

[shelley]

Major Red....while people are asking questions, could you explain in "lay people" words what is the difference of a calorie and kcalorie? I have read both Phinney/Volek books and I didn't understand the explanation. Thanks in advance. You are truly amazing with your research and knowledge. Wish I had high speed internet to listen to all these links with Jimmy Moore! Thanks for providing the details for those of us that can't listen/watch.

[lindawell8]

Thanks reddarin, I will pay attention. I was doing 2hrs in morning and swimming sometimes in the afternoon. Never did know if I was doing right. Just doing. Thank you for all the info.

[EllaP]

There's been a Q&A today with Gary Taubes at Reddit. If you google .. Taubes IAMA Reddit .... it should be the first link. Lots of interesting reading, though the forum is quite different than this one, as far as reading it.

[reddarin]

Originally Posted by shelley

Major Red....while people are asking questions, could you explain in "lay people" words what is the difference of a calorie and kcalorie? I have read both Phinney/Volek books and I didn't understand the explanation. Thanks in advance. You are truly amazing with your research and knowledge. Wish I had high speed internet to listen to all these links with Jimmy Moore! Thanks for providing the details for those of us that can't listen/watch.

I should have just written Calorie because that is in fact what Phinney meant when he said kCal.

There are 3 designations for energy contained in food:

kCalorie
Calorie (capitalized)
calorie (not capitalized)

A 'calorie' is a very small measure of energy.

A 'Calorie' and a 'kCalorie' are 1000 calories and food labels always mean 'Calorie' in this manner. Pretty much every non-scientist also means 'Calorie' any time they are referring to 'calories'.

=)

[Clueless]

My food log for today, last day of the month

calories 2111
fat 175
protein 113
carbs 20

breakfast coffee w/ hwc and 1tbsp co
2 eggs bacon
lunch burger in a bowl
supper hm fajitas (just veggies, venison, chicken and chirizo)w cheese
snack coffee HWC and 1 sq 85% DK chocolate with CO (gonna try to eat this in a bit)
wow 2100 calories is a lot of food.
I am stuffed.

[reddarin]

Originally Posted by shelley

Wish I had high speed internet

You know, if you have a smart phone with 3G or 4G you can download the shows to your phone and listen to them on your phone or transfer them to your computer to listen.

[reddarin]

Log and numbers for today.

Calories: 2,383

Fat: 199
Pro: 139
Car: 9

74/25/1

Breakfast: CO & coffee with HWC in one thermos.
Lunch: Steak!, eggs, jalapenos.
Dinner: See Lunch.
End of Day: T of CO.

Really. That was a ridiculous amount of steak I ate today. I had good intentions when I cooked it of eating it for lunch and dinner but it was so tasty I killed it all in one setting. And it was pretty early in the day too.

[theLossgirl]

Numbers for today:

B: diet root beer hwc float; 1 TBSP CO
L: lazy egg yolk salad; 1 TBSP CO
D: LC chicken parm; buttered snow peas; 1 TBSP CO
S: Spicy pepperoni slices and a couple small cubes cheddar cheese

Total Calories = 1267

Fat: 115g (82.6%)

Protein: 48g (15.3%)

Carbs: 6.4g (2%)