How are my labs? Am i gonna have a heart attack?

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Please look through my labs and let me know if there are any areas I can improve and how I can improve them. I marked some areas in red that caught my eye.

The main thing that is yanking my dick is the cholesterol levels and my lipoprotein A levels are very high. After researching it appears other people with similar levels are having heart attacks and talking about surgery etc. Now I'm kind of packing a tad. From my research there's nothing you can do to lower these lipoprotein levels?

I already take NIacin everyday for years. And I quit smoking/ vaping 5 years ago.
I am 29 yrs old male, natural. However I do take amphetamines/adderall basically my whole life, not sure if that matters.
But I eat pretty fucking clean. Maybe not as clean as some of you guys but definitely cleaner then 90% of people. I mostly eat alot of chicken. Ground turkey and Fat free yogurt/ cottage cheese is the majority of my meals with some smart pop 100 calorie popcorn as a snack

Not sure what else I can do to eat any cleaner? Still it's better from my last blood test. But again not sure how to improve further. And not sure how worried I should be?
Thanks!
 

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what has changed since your last blood test? There are several markers that have moved in 2 years. Considering your age, I would assume something you're doing has also changed.
Well before I kinda had more binge eating tendencies. Followed by strict as fuck eating. My diet was litterally plain chicken. Plain potatoe. Plain ground turkey. Plain yogurt. Etc.
Then if I so much as tasted anything with flavor i would snap and binge. This would happen like once in a while so that may have had an affect possibly?

I was also single at the time so I was dating around abit which put me around alcohol more often. I also used coke here and there to keep appetite at bay and to get through workouts since I was pushing myself pretty hard.
These days I don't drink at all and my diet is more consistent. I'm not going out to eat on dates. Etc. I don't need a few drinks to calm my nerves anymore now that I'm locked in lol

I'm also not as strict either constantly trying to stay shredded as fuck. But I kinda just maintain and found some healthy recipes I like. And just eat the same shit over and over.

But yeah my guess would be eliminating coke and alcohol? I never really abused the coke. Just a little bump once or twice a day to keep me going lol. Very small amounts. Litterally used it as a tool. Which may seem crazy I know lol
 
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Which may seem crazy I know lol
This is a ChatGPT rundown of your bloods. Without more info, it's a bit hard to pin down what's going on here, so it may be good to talk to your PCP or an Endo to sort it out.

1. GGT (Gamma-Glutamyl Transferase):

  • Current: 18 U/L
  • Previous: 11 U/L
  • Interpretation: GGT is a liver enzyme, and while it’s still within the normal range, the increase could indicate mild liver stress or a response to changes in metabolism or medication. However, this change is relatively small and may not be clinically significant on its own.

2. SHBG (Sex Hormone-Binding Globulin):

  • Current: 49.7 nmol/L
  • Previous: 38.5 nmol/L
  • Interpretation: Elevated SHBG can bind more free testosterone, leading to lower levels of bioavailable testosterone. The increase could be due to factors such as increased estrogen levels, thyroid hormone changes, liver function, or certain medications like antiepileptics.

3. Apolipoprotein B:

  • Current: 92 mg/dL
  • Previous: 113 mg/dL
  • Interpretation: Apolipoprotein B is a marker of LDL particle number, and its decrease suggests an improvement in cardiovascular risk, potentially due to lifestyle changes, diet, or medication like statins.

4. Prolactin:

  • Current: 4.2 ng/mL
  • Previous: 6.3 ng/mL
  • Interpretation: Lower prolactin could be due to stress reduction, a change in sleep patterns, or certain medications. It’s still within the normal range, so it’s not likely to be concerning.

5. Lipoprotein (a):

  • Current: 199.6 nmol/L
  • Previous: 278.4 nmol/L
  • Interpretation: Lipoprotein (a) is a risk factor for cardiovascular disease, and the decrease could suggest reduced cardiovascular risk, possibly due to lifestyle changes, dietary interventions, or specific treatments targeting lipoprotein (a) levels.

6. UIBC (Unsaturated Iron-Binding Capacity):

  • Current: 170 µg/dL
  • Previous: 312 µg/dL
  • Interpretation: A decrease in UIBC could indicate improved iron stores or a shift towards more iron being bound to transferrin, reducing the capacity for binding additional iron. This could be related to changes in diet, iron supplementation, or altered iron metabolism.

7. LH (Luteinizing Hormone):

  • Current: 3.4 IU/L
  • Previous: 5.0 IU/L
  • Interpretation: Decreased LH could suggest changes in the hypothalamic-pituitary-gonadal axis, possibly due to increased SHBG, altered testosterone feedback, or stress.

8. DHEA Sulfate:

  • Current: 218 µg/dL
  • Previous: 196 µg/dL
  • Interpretation: A slight increase in DHEA sulfate could reflect adrenal function, stress response, or an improvement in overall health. It’s still within the normal range.

9. Cortisol:

  • Current: 8.7 µg/dL
  • Previous: 15.9 µg/dL
  • Interpretation: A significant decrease in cortisol could indicate reduced stress levels, adrenal insufficiency, or changes in circadian rhythm or sleep patterns.

10. BUN (Blood Urea Nitrogen) and BUN/Creatinine Ratio:

  • BUN Current: 24 mg/dL | Previous: 20 mg/dL
  • BUN/Creatinine Ratio Current: 23 | Previous: 19
  • Interpretation: A slight increase in BUN and BUN/Creatinine ratio might suggest mild dehydration or increased protein intake. The values are still within the normal range, but monitoring for kidney function might be advisable.

11. Lipid Profile (Triglycerides, HDL, VLDL, Total Cholesterol, LDL):

  • Triglycerides Current: 79 mg/dL | Previous: 113 mg/dL
  • HDL Current: 78 mg/dL | Previous: 82 mg/dL
  • VLDL Current: 14 mg/dL | Previous: 19 mg/dL
  • Total Cholesterol Current: 206 mg/dL | Previous: 241 mg/dL
  • LDL Current: 114 mg/dL | Previous: 140 mg/dL
  • Interpretation: The improvement in the lipid profile, including reductions in total cholesterol, LDL, VLDL, and triglycerides, suggests positive changes in cardiovascular health, possibly due to diet, exercise, or lipid-lowering medication.

12. WBC (White Blood Cell Count):

  • Current: 4.9 x 10^9/L
  • Previous: 2.3 x 10^9/L
  • Interpretation: An increase in WBC count suggests a recovery from a previously low level, which could have been due to an infection, inflammation, or immunosuppression. The current level is within the normal range, indicating normal immune function.

Summary of Possible Causes:

  • Lifestyle Changes: Improvements in lipid profile, lipoprotein (a), and UIBC suggest positive dietary or exercise changes.
  • Medication: If the patient has been on statins or other lipid-lowering agents, these could account for changes in the lipid profile and apolipoprotein B levels.
  • Stress Reduction: The reduction in cortisol, prolactin, and possibly LH might indicate a decrease in stress or improved sleep quality.
  • Hormonal Shifts: The increase in SHBG and changes in LH might reflect hormonal fluctuations, potentially related to body composition changes or stress.

Recommendations:

  • Further Evaluation: If there are concerns, especially regarding the hormonal changes (e.g., SHBG, LH, cortisol), further evaluation by an endocrinologist might be warranted.
  • Monitoring: Continued monitoring of liver function, kidney function, and lipid profile is recommended, especially if lifestyle or medication changes have been made.
 
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This is a ChatGPT rundown of your bloods. Without more info, it's a bit hard to pin down what's going on here, so it may be good to talk to your PCP or an Endo to sort it out.

1. GGT (Gamma-Glutamyl Transferase):

  • Current: 18 U/L
  • Previous: 11 U/L
  • Interpretation: GGT is a liver enzyme, and while it’s still within the normal range, the increase could indicate mild liver stress or a response to changes in metabolism or medication. However, this change is relatively small and may not be clinically significant on its own.

2. SHBG (Sex Hormone-Binding Globulin):

  • Current: 49.7 nmol/L
  • Previous: 38.5 nmol/L
  • Interpretation: Elevated SHBG can bind more free testosterone, leading to lower levels of bioavailable testosterone. The increase could be due to factors such as increased estrogen levels, thyroid hormone changes, liver function, or certain medications like antiepileptics.

3. Apolipoprotein B:

  • Current: 92 mg/dL
  • Previous: 113 mg/dL
  • Interpretation: Apolipoprotein B is a marker of LDL particle number, and its decrease suggests an improvement in cardiovascular risk, potentially due to lifestyle changes, diet, or medication like statins.

4. Prolactin:

  • Current: 4.2 ng/mL
  • Previous: 6.3 ng/mL
  • Interpretation: Lower prolactin could be due to stress reduction, a change in sleep patterns, or certain medications. It’s still within the normal range, so it’s not likely to be concerning.

5. Lipoprotein (a):

  • Current: 199.6 nmol/L
  • Previous: 278.4 nmol/L
  • Interpretation: Lipoprotein (a) is a risk factor for cardiovascular disease, and the decrease could suggest reduced cardiovascular risk, possibly due to lifestyle changes, dietary interventions, or specific treatments targeting lipoprotein (a) levels.

6. UIBC (Unsaturated Iron-Binding Capacity):

  • Current: 170 µg/dL
  • Previous: 312 µg/dL
  • Interpretation: A decrease in UIBC could indicate improved iron stores or a shift towards more iron being bound to transferrin, reducing the capacity for binding additional iron. This could be related to changes in diet, iron supplementation, or altered iron metabolism.

7. LH (Luteinizing Hormone):

  • Current: 3.4 IU/L
  • Previous: 5.0 IU/L
  • Interpretation: Decreased LH could suggest changes in the hypothalamic-pituitary-gonadal axis, possibly due to increased SHBG, altered testosterone feedback, or stress.

8. DHEA Sulfate:

  • Current: 218 µg/dL
  • Previous: 196 µg/dL
  • Interpretation: A slight increase in DHEA sulfate could reflect adrenal function, stress response, or an improvement in overall health. It’s still within the normal range.

9. Cortisol:

  • Current: 8.7 µg/dL
  • Previous: 15.9 µg/dL
  • Interpretation: A significant decrease in cortisol could indicate reduced stress levels, adrenal insufficiency, or changes in circadian rhythm or sleep patterns.

10. BUN (Blood Urea Nitrogen) and BUN/Creatinine Ratio:

  • BUN Current: 24 mg/dL | Previous: 20 mg/dL
  • BUN/Creatinine Ratio Current: 23 | Previous: 19
  • Interpretation: A slight increase in BUN and BUN/Creatinine ratio might suggest mild dehydration or increased protein intake. The values are still within the normal range, but monitoring for kidney function might be advisable.

11. Lipid Profile (Triglycerides, HDL, VLDL, Total Cholesterol, LDL):

  • Triglycerides Current: 79 mg/dL | Previous: 113 mg/dL
  • HDL Current: 78 mg/dL | Previous: 82 mg/dL
  • VLDL Current: 14 mg/dL | Previous: 19 mg/dL
  • Total Cholesterol Current: 206 mg/dL | Previous: 241 mg/dL
  • LDL Current: 114 mg/dL | Previous: 140 mg/dL
  • Interpretation: The improvement in the lipid profile, including reductions in total cholesterol, LDL, VLDL, and triglycerides, suggests positive changes in cardiovascular health, possibly due to diet, exercise, or lipid-lowering medication.

12. WBC (White Blood Cell Count):

  • Current: 4.9 x 10^9/L
  • Previous: 2.3 x 10^9/L
  • Interpretation: An increase in WBC count suggests a recovery from a previously low level, which could have been due to an infection, inflammation, or immunosuppression. The current level is within the normal range, indicating normal immune function.

Summary of Possible Causes:

  • Lifestyle Changes: Improvements in lipid profile, lipoprotein (a), and UIBC suggest positive dietary or exercise changes.
  • Medication: If the patient has been on statins or other lipid-lowering agents, these could account for changes in the lipid profile and apolipoprotein B levels.
  • Stress Reduction: The reduction in cortisol, prolactin, and possibly LH might indicate a decrease in stress or improved sleep quality.
  • Hormonal Shifts: The increase in SHBG and changes in LH might reflect hormonal fluctuations, potentially related to body composition changes or stress.

Recommendations:

  • Further Evaluation: If there are concerns, especially regarding the hormonal changes (e.g., SHBG, LH, cortisol), further evaluation by an endocrinologist might be warranted.
  • Monitoring: Continued monitoring of liver function, kidney function, and lipid profile is recommended, especially if lifestyle or medication changes have been made.
Wow that's pretty incredible Thank you!!!
I am definitely worried about the high lipoproteinA especially because I'm not sure of any obvious improvements that I could make to help out with that.
However I am happy that my bloodwork overall is in the right direction and that means I am doing something right. Maybe it'll take more time for things to Normalize further.

I definitely Was living under some extreme/ stressful conditions. Was single and Borderline homeless due to new career starting at a very low wage and my ex kicked me to the curb lol so i moved out with nowhere to go . Had to meet chick's on tinder (some of them were rough) to keep a roof over my head.
That's why I had to stay shredded at all costs. Had shit sleep. Over exercised/dieted Etc it was fuckin rough.
These days I'm doing much better and I'm glad to see my blood work reflect that.

Just hope I can figure out that lipoproteinA thing. Or hopefully someone else can chime in. Appreciate the help man. I learned alot from this!
 

buck

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You mention eating clean. But i did not see any veggies or fruit mentioned. Nor the what the majority of carbs are. Seems most of your things you are worried about are better than they last test you had. If so continue on with what you are doing. It takes a long time for calcification or plaque to build up. What aerobics are you doing. And how long have you eaten this way.
 
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You mention eating clean. But i did not see any veggies or fruit mentioned. Nor the what the majority of carbs are. Seems most of your things you are worried about are better than they last test you had. If so continue on with what you are doing. It takes a long time for calcification or plaque to build up. What aerobics are you doing. And how long have you eaten this way.
Below I attached some photos of some products that I use. Feel free to critique them if the Ingredients are bad or if they are the cause of issues..

My diet breakdown is as follows

BREAKFAST
• 30mg adderall XR
• one cup of coffee with a splash of fairlife protein shake (as creamer) NO sugar!
• one 467 low calorie bagel with low fat cream cheese with fat free cottage cheese and a dab of zero sugar jelly on top.

LUNCH
• 1/2lb of 95% lean ground turkey OR 95% lean ground beef.
• 1/4 Of fat free cottage cheese
• 1 cup frozen mixed vegetables
• shit ton of salt and pepper with franks red hot sauce.
• one cherry light and fit Greek yogurt

DINNER
• 1/2LB of grilled skinless chicken breast
• 3.5 oz of chick peas
• 5oz of hunts pasta sauce (30 calories)
• 1 oz of Barilla "ready pasta" very little amount
• 1/4 cup fat free cottage cheese
• salt, pepper, franks red hot
• 1 cup of cherry light and fit Greek yogurt
• 1 clementine or gala apple

SNACKS
• 2 Bags of 100 calorie bag smart pop popcorn
• 1-2 Kodiak protein Oatmeal packets
• another cup of cherry Greek yogurt
• 1-2 Scoops of ON gold standard whey protein powder
• once or twice a month I have a yasso frozen yogurt Ice cream bars (try to avoid them since they make me feel like super tired and weak the next day. Not sure why lol)
• if lm going on a 6+ mile hike I'll have a granola bar or two

Obviously this can fluctuate a little depending on the day. But this is my average diet like 90% of the time. Sometimes I eat bacon. Or have a meal out. But like I said this is pretty much what I live on. Hope this gives more feedback for you to help me!
 

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buck

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Seems to be a large amount of processed foods for me. Very little veggies or fruit. I didn't see any healthy fats mentioned. By "fucking clean" i guess you mean not high fat. Seems low in protein and healthy fats to me. My version of clean ranges more to the unprocessed side, moderate fats mostly from healthy sources.2-3+ servings of fruit/veggies every meal and protein from animal sources. So what is the macro breakdown of your diet?
 
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Seems to be a large amount of processed foods for me. Very little veggies or fruit. I didn't see any healthy fats mentioned. By "fucking clean" i guess you mean not high fat. Seems low in protein and healthy fats to me. My version of clean ranges more to the unprocessed side, moderate fats mostly from healthy sources.2-3+ servings of fruit/veggies every meal and protein from animal sources. So what is the macro breakdown of your diet?
Well then it appears that we have uncovered an issue lol. I think my mindset these days is i been more focused on protein and calories, I do avoid fats because they are so calorie dense per gram. So I lean more on protein and carbs.
I get all my eating knowledge from Greg doucette videos. Basically to just focus on calories in calories out. And protein. And everything else will fall into place.
Judging off my calculations I eat around
250g of protein and 2,500 calories give or take depending on activity level. Which I didn't think was considered low protein at all??

Yes I do lack veggies but I didn't think diet is THAT processed that it would justify having such elevated Lipoprotein A levels. Especially compared to the shit I see normal people eating. I figured I was eating pretty clean. Other then the bagel and the Kodiak Oatmeal packet and occasional frozen yogurt bar I thought that was pretty damn clean.

But I am definitely open to suggestions on meal recipes! Anything I can do to improve or see what a ACTUAL proper diet looks like. I've looked up the food thread on here and to be honest I really only see a bunch of pictures of food. But no recipes on how to make any of it or the actual breakdown of it you know what I mean?

I've been eating like this because I figured it's tasty enough to adhere to. And is enough volume to keep me satisfied. While still being (what I thought) to be high protein. And simple enough to maintain on a time crunch.

Thank you for the feedback so far!!! 🙏
 
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I get all my eating knowledge from Greg doucette videos.
Oh boy, there's another issue lol. CICO does kinda work, but quality of what you put in, and also what your body needs matters. Without doing a comprehensive micronutrient analysis on your bloods, it's a shot in the dark. Supplementation is kinda garbage because you may be taking a massive dose of a micro that your body already has trouble processing. I learned this about myself with iron. I have haemochromatosis, which means my body absorbs and retains far more iron than average. So I have to avoid supplements with it, and even large amounts of certain foods.


Also, his stance on Turk and somatypes is pretty weird.
 

buck

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Well then it appears that we have uncovered an issue lol. I think my mindset these days is i been more focused on protein and calories, I do avoid fats because they are so calorie dense per gram. So I lean more on protein and carbs.
I get all my eating knowledge from Greg doucette videos. Basically to just focus on calories in calories out. And protein. And everything else will fall into place.
Judging off my calculations I eat around
250g of protein and 2,500 calories give or take depending on activity level. Which I didn't think was considered low protein at all??

Yes I do lack veggies but I didn't think diet is THAT processed that it would justify having such elevated Lipoprotein A levels. Especially compared to the shit I see normal people eating. I figured I was eating pretty clean. Other then the bagel and the Kodiak Oatmeal packet and occasional frozen yogurt bar I thought that was pretty damn clean.

But I am definitely open to suggestions on meal recipes! Anything I can do to improve or see what a ACTUAL proper diet looks like. I've looked up the food thread on here and to be honest I really only see a bunch of pictures of food. But no recipes on how to make any of it or the actual breakdown of it you know what I mean?

I've been eating like this because I figured it's tasty enough to adhere to. And is enough volume to keep me satisfied. While still being (what I thought) to be high protein. And simple enough to maintain on a time crunch.

Thank you for the feedback so far!!! 🙏
Every one has an opinion. People can't make a name for themselves if they tell you that basics of health have been the same forever. And find people tend to read what they want to believe. Eating less than the optimal amount of protein leads to less muscle growth. I tend to think that less then optimal nutrition leads to lower quality of health. I go years at a time without a day sick which didn't happen years ago when i ate less veggies. Competed as a light heavy at 5"7" when i was still natural from hard training and good eating. My blood work always looks good. Even on cycles it is fine. I tend to think foods that are high in nutrition are beneficial to me. Processed foods have been shown to have less nutrition. Many veggies are free calories in general. And packed with nutrition. When i look at the people that have been in bodybuilding for decades i don't see where they have followed whatever fits your macro's. Seems those that have lasted the longest and been healthy ate nutritious food.
 
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Oh boy, there's another issue lol. CICO does kinda work, but quality of what you put in, and also what your body needs matters. Without doing a comprehensive micronutrient analysis on your bloods, it's a shot in the dark. Supplementation is kinda garbage because you may be taking a massive dose of a micro that your body already has trouble processing. I learned this about myself with iron. I have haemochromatosis, which means my body absorbs and retains far more iron than average. So I have to avoid supplements with it, and even large amounts of certain foods.


Also, his stance on Turk and somatypes is pretty weird.
Okay so I guess what the fuck do I eat then? Like what do you guys ACTUALLY eat On a day to day basis?

Here I thought I was doing better then 90% of the population. Wtf. This feels so complicated lol
 
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Every one has an opinion. People can't make a name for themselves if they tell you that basics of health have been the same forever. And find people tend to read what they want to believe. Eating less than the optimal amount of protein leads to less muscle growth. I tend to think that less then optimal nutrition leads to lower quality of health. I go years at a time without a day sick which didn't happen years ago when i ate less veggies. Competed as a light heavy at 5"7" when i was still natural from hard training and good eating. My blood work always looks good. Even on cycles it is fine. I tend to think foods that are high in nutrition are beneficial to me. Processed foods have been shown to have less nutrition. Many veggies are free calories in general. And packed with nutrition. When i look at the people that have been in bodybuilding for decades i don't see where they have followed whatever fits your macro's. Seems those that have lasted the longest and been healthy ate nutritious food.
I grew up in a household of fat people with no clue about health.
I am almost 30 years old and since I was early teenager I have read everything I could find. Weight watchers. Extreme fasting. Keto, carnivore. Vegan diet. Etc. Dude i litterally have tried it all. I actually rejected the idea of CICO untill the past couple years because counting calories seemed frivolous. But after jumping in. One thing I know for sure is regardless of what you eat tracking calories 100% matters. So you are correct. People do read what they want to believe. Since the one thing that worked was actually the last thing I tried after all these years. Lol
Now as far as WHAT to eat apparently I still have that wrong. And I am open to suggestions.

I must ask though. How is 250g of protein low? I weight like 185lbs

Everything I have read including on here is to get 1g of protein per lb of body weight to build muscle. So I eat about 65g of protein above that.
so I thought I was extremely high on protein.

Like I said I am open to diet suggestions/changes. Or maybe I just need to make an entire post dedicated to this question and get roasted untill this shit clicks lol
 

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I grew up in a household of fat people with no clue about health.
Common issue. It's rampant, seeing fat children with fat parents.
I am almost 30 years old and since I was early teenager I have read everything I could find. Weight watchers. Extreme fasting. Keto, carnivore. Vegan diet. Etc. Dude i litterally have tried it all. I actually rejected the idea of CICO untill the past couple years because counting calories seemed frivolous. But after jumping in.
All diets at their core, whether explicitly or implicitly, use calorie restriction as the foundation. Whether restricting foods, counting points, time restricted eating, it doesn't matter, it's just a way to restrict calorie intake.
One thing I know for sure is regardless of what you eat tracking calories 100% matters.
But not until the end of time. Tracking initially to develop a good base of knowledge of how many calories/macros foods have is a great tool to have going forward. You'll be able to construct plates that are in the ballpark of healthy eating, calorie and macro targets without a scale or measuring cups.
So you are correct. People do read what they want to believe. Since the one thing that worked was actually the last thing I tried after all these years. Lol
Now as far as WHAT to eat apparently I still have that wrong. And I am open to suggestions.
Real food should be the vast majority of your food intake. If a caveman could eat it, you can too. The only exception is nuts, which are still a great healthy food, but those should be in moderation, as it's incredibly easy to over indulge with them.

But don't be a weirdo. If you're at a birthday party, have a slice of cake and some ice cream. When you go out to dinner, try the meal that you'll never cook at home, just skip the apps and desserts unless they're truly one of a kind must have foods. In that case, go for it, it's not like it's an everyday occurrence.

Stop looking at foods as good or bad. Look at them as... Is this helping me get to my goal, or detracring from it. Sometimes there might be a "not right now" food, such as an ice cream sundae during a diet period, but very few foods should never ever be eaten.
I must ask though. How is 250g of protein low? I weight like 185lbs
It's not, it's more than enough.
Everything I have read including on here is to get 1g of protein per lb of body weight to build muscle. So I eat about 65g of protein above that.
so I thought I was extremely high on protein.
It is. It won't hurt you, but if you'd like to cut back, you can.
Like I said I am open to diet suggestions/changes. Or maybe I just need to make an entire post dedicated to this question and get roasted untill this shit clicks lol
 
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Okay so I guess what the fuck do I eat then? Like what do you guys ACTUALLY eat On a day to day basis?

Here I thought I was doing better then 90% of the population. Wtf. This feels so complicated lol
Chat GPT can really be your friend if you give is some good prompting. I just asked it to make me a simplified balanced 3-day meal list with a shopping list. All based on my macro needs, which you should use the TDEE calculator to find out. Obviously it's not perfect, but it's a long shot from horrible. Example: Peanut butter isn't the best option for a calorie dense fat source. But it sure is yummy. Another example is it could diversify a bit more in veggies. An easy solution is to buy frozen mixed veggies.

You could copy/past/print this off so you have something physical to look at every day.

Here's a simplified 3-day meal plan and shopping list, minimizing the number of ingredients while still meeting your dietary needs of 2,341 calories, 176g protein, 91g fats, and 205g carbs per day.

Day 1​

Breakfast:
  • 3 scrambled eggs (large)
  • 1 whole wheat toast
  • 1/2 medium avocado
Lunch:
  • Grilled chicken breast (5 oz)
  • 1/2 cup quinoa
  • Steamed broccoli (1 cup)
  • 1/2 tablespoon olive oil (for cooking)
Afternoon Snack:
  • 3/4 cup Greek yogurt (plain, low-fat)
  • 1 tablespoon honey
  • 1/4 cup mixed nuts
Dinner:
  • 5 oz salmon
  • 1/2 cup quinoa
  • 1 cup steamed green beans
  • 1/2 tablespoon olive oil (for cooking)
Evening Snack:
  • 1 small banana
  • 1 tablespoon peanut butter
Totals:
  • Calories: 2,341
  • Protein: 176g
  • Fat: 91g
  • Carbs: 205g

Day 2​

Breakfast:
  • 3 scrambled eggs (large)
  • 1 whole wheat toast
  • 1/2 medium avocado
Lunch:
  • Turkey sandwich: 4 oz turkey breast, 2 slices whole wheat bread, lettuce, and tomato
  • 1 cup baby carrots
Afternoon Snack:
  • 1 small apple
  • 2 tablespoons almond butter
Dinner:
  • 6 oz grilled chicken breast
  • 1/2 cup quinoa
  • 1 cup steamed broccoli
  • 1/2 tablespoon olive oil (for cooking)
Evening Snack:
  • 3/4 cup cottage cheese (low-fat)
  • 1 tablespoon honey
Totals:
  • Calories: 2,342
  • Protein: 176g
  • Fat: 91g
  • Carbs: 205g

Day 3​

Breakfast:
  • 3 scrambled eggs (large)
  • 1 whole wheat toast
  • 1/2 medium avocado
Lunch:
  • Grilled chicken breast (5 oz)
  • 1/2 cup quinoa
  • Steamed green beans (1 cup)
  • 1/2 tablespoon olive oil (for cooking)
Afternoon Snack:
  • 1 small banana
  • 1 tablespoon peanut butter
Dinner:
  • 5 oz lean beef steak
  • 1/2 cup quinoa
  • 1 cup steamed spinach
  • 1/2 tablespoon olive oil (for cooking)
Evening Snack:
  • 3/4 cup cottage cheese (low-fat)
  • 1 tablespoon honey
Totals:
  • Calories: 2,341
  • Protein: 176g
  • Fat: 91g
  • Carbs: 205g

Shopping List​

Protein Sources:
  • Eggs (9 large)
  • Greek yogurt (plain, low-fat, 1 1/2 cups)
  • Chicken breast (22 oz)
  • Salmon (5 oz)
  • Turkey breast (4 oz)
  • Cottage cheese (low-fat, 1 1/2 cups)
  • Lean beef steak (5 oz)
Carbohydrates:
  • Whole wheat bread (6 slices)
  • Quinoa (2 cups)
  • Bananas (2 small)
  • Apple (1 small)
Fats:
  • Avocado (2 medium)
  • Olive oil (2 tablespoons)
  • Peanut butter (2 tablespoons)
  • Almond butter (2 tablespoons)
  • Mixed nuts (1/4 cup)
Vegetables:
  • Broccoli (2 cups)
  • Green beans (2 cups)
  • Spinach (1 cup)
  • Baby carrots (1 cup)
  • Lettuce (for sandwich)
  • Tomato (for sandwich)
Extras:
  • Honey (3 tablespoons)
 

buck

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I grew up in a household of fat people with no clue about health.
I am almost 30 years old and since I was early teenager I have read everything I could find. Weight watchers. Extreme fasting. Keto, carnivore. Vegan diet. Etc. Dude i litterally have tried it all. I actually rejected the idea of CICO untill the past couple years because counting calories seemed frivolous. But after jumping in. One thing I know for sure is regardless of what you eat tracking calories 100% matters. So you are correct. People do read what they want to believe. Since the one thing that worked was actually the last thing I tried after all these years. Lol
Now as far as WHAT to eat apparently I still have that wrong. And I am open to suggestions.

I must ask though. How is 250g of protein low? I weight like 185lbs

Everything I have read including on here is to get 1g of protein per lb of body weight to build muscle. So I eat about 65g of protein above that.
so I thought I was extremely high on protein.

Like I said I am open to diet suggestions/changes. Or maybe I just need to make an entire post dedicated to this question and get roasted untill this shit clicks lol
Being shorter then average i was pushing 200 pounds when i was in grade school. By the time i was in high school i started eating 1 meal a day and lost weight. I found the number of calories makes a difference for weight loss.
For going on 50 years i have been reading about health and diets. Opinions change as more data becomes available. There is still no 1 right way to eat, opinions differ. But all data i have seen shows the more processed foods the lower the health in the long run.
When i posted about protein you had not given any macro numbers. I myself shoot for 1.5 grams/pound of bodyweight from high quality sources. I grow better then on 1 gram/pound. I don't count plant sources. As they are rarely a complete protein. And just because there is a large pool of aminos, that does not mean that the amount/proportion of what is needed to grow muscle is available. Seems most top bodybuilders do about the same.
 

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