All I know is one of the greatest proponents is Martin Berkhan. I have his book.

And you can clearly see that Alan Aragon came hard on him, he edited the book. I trust Alan 100%, whatever he says is close to Gospel.

And now instead of IF having any benefits, Berkhan had to basically say the secret to his dieting is 300g of protein a day and the TEF involved with that.

Wait a second? Three cans of tuna for breakfast solves obesity? Is it the protein that makes the keto work? So it's the ridiculous amount of daily protein the secret to Berkhan's rippedness?

Tellmemore.jpeg

Basic question: when you exercise you burn some calories immediately. I've also heard that in addition, the exercising will raise your metabolism somewhat so that there will be more calories burned after the exercise is done, but due to the exercise. Is this true?

If so, what are the rough numbers? Like if you exercised in the morning and burned 150 calories, how many more would you burn due to elevated metabolism the rest of the day?

It is true - it is Excess Post-exercise Oxygen Consumption (EPOC). I think it's typically quite small, so personally I ignore it.

Looking at the wiki article on it, one link claims 51 to 127 calories through EPOC.

http://www.unm.edu/~lkravitz/Article%20folder/epoc.html

EPOC

It's very small for cardio but it can be high for high volume lifting.

At one time I was eating 3000+ at 165, maintaining. But the lifting is very hard and crossfit like (4x10 squats and 5x10 deadlifts anyone?).. Those guys eat a shietload and are ripped.

In my first log, my advice for all fatties was High volume lifting + high protein. You literally melt.

But how is fattie gonna do high volume lifting? That's like me telling a fattie to run 40 miles a week to burn 5000+ weekly calories. Lol.

Now my advice is very simple. Eat Right, Train Right. It's the fountain of youth. Its the Holy Grail. It's simple but it will take you 5-10 years to figure it out, if you starting from scratch.

Wow, he said it much more succinctly than me. Lol at the advantages, yes he is being complete.

I have him as the foremost authority on nutrition. You can basically follow him blindly without thinking.

While somebody like Dr Greger you have to watch out for his ridiculous biases and disengenous manipulation of the data.

This made me look through who I follow that discuss nutrition a lot. I feel you could be confident you aren’t getting led astray by any of the below:

Aragon
Israetel
Schoenfeld
Martin McDonald
Marie Spano
Spencer Nadolsky

For someone like MYLT I bet Nadolsky or Spano would be best. Just a lot of debunking bad nutrition myths in their feeds.

That’s a good list, really love Andy Morgan as well.

Wasn't there some Me Too scandal with Aragon? Obviously, that doesn't invalidate his nutritional advice, although it does bring his character into doubt.

I follow Layne Norton as well.

Yes.

I'm not interested in whether I'd let him chaperone a prom afterparty, I'm interested in his nutritional knowledge.

Lyle McDonald. Prob learned and forgot more from his site than anywhere else. He seems to still be putting out good content, but also getting in **** storms with the RP folks about RPE and lifting to failure. Lyle gonna Lyle

Yeah, have a couple Lyle books. Am a fan.

Lyle probably has like 80% good concepts/ideas but he went too far with the Internet troll/contrarian thing and it likely hurt his reach/brand.

One person I didn’t mention I really enjoy is Menno Henselmanns. Now he isn’t someone I’d recommend to folks just getting into H&F and looking for the basics, but if you want someone who focuses on the “Little Rocks” he has to be your guy. Just be prepared to have your past notions challenged heavily.

If we are talking about people to follow for h&f in general (rather than just nutrition) I think Kassem Hanson is really good for exercise selection

second Menno

i like his content a lot

I follow this guy

If you enjoy blowups, look for where Lyle got off his meds which puts Alan's indiscretion in a totally new light. Especially given the fact that the female fitness industry has a rate of prostitution that likely exceeds "strippers".

Any link(s) here?

He is a roided up donk.

And your diet is still 40% of calories from death row diet.

The best diet guru is your grandmothers.

Anyone catch that Olympic triathlon final? That Norwegian bloke who won looked like the biggest dude there. Looked like he was 20-30 lbs heavier than the sliver medalist. Pretty impressive how he just pulled away from that guy. Even more so considering that silver medalist was a former runner and the run was his strength.

That seems like a solid endurance event. 1.5k swim 40k bike ride and 10k run.

None of this LOLgonnaLOL 100k jog bullshiet.

I really like those distances for triathlon. Even at the end, those guys are banging out sub 5 min miles.

If you're so inclined, I'd be interested in the loco body comp assessment of the medalists. The guy who won looks like he even lifts. Also seems to have those giant bicycling quads.

Commentator mentioned that he trained "8 hours a day". I'm not sure what sort of accounting went into that, but I'm gonna assume that's fairly exaggerated.

Dont know, but some of these guys getting tortured by heat.

This is what the japanese say

“With many days of mild and sunny weather, this period provides an ideal climate for athletes to perform their best.”

Lol. 74 dew point at the end of the triathalon.

I hope kipchoge wins in Sapporo but he probably gonna run 2:07.

Honestly the only commentator worth listening to is the middle aged british woman doing WLing. OTOH she thinks everything is a press out.

The 8 hour per day guy was the GBR silver medalist (Yee, clearly DNEL based on images). Those guys were moving on that run (all I saw). Bike is the Norwegian’s strength is what announcer said. I was also shocked that 1st and 29th were separated by just 3 minutes.