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Richard Nikoley
1/ For all the continuing talk of best foods, best macros, stuff to avoid, and so-on, you can make it ridiculously easy with just three basic things (4 kilo fat lost last couple months): a. SOME presence of mind about calories b. Target protein (~30% of kcal) c. Eating window
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Richard Nikoley Aug 5
Replying to @rnikoley
2/ a: Some idea of calories is, if not absolutely essential, just helpful and smart. Why ignore what's helpful? The big takeaway is that fat is more than 2x energy dense and the least satiating in comparative studies (I don't give a shit about your n= 1 lie).
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Richard Nikoley Aug 5
Replying to @rnikoley
3/ a: Calculate your general daily caloric requirement, but not at where you are, where you want to be (people "stall" because they do the opposite and reach equilibrium when BMI gets to the level they're eating). This is not hard. It's easy and helpful.
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Richard Nikoley Aug 5
Replying to @rnikoley
4/ b: Protein is essential because #1 it's the most satiating macro comparatively and #2, it's the least energy dense (fat=9kc/g; carb=4kc/g; protein= <4kc/g, depending on thermal effect--the more protein, the less net caloric energy from each gram). Leaner cuts are better.
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Richard Nikoley Aug 5
Replying to @rnikoley
5/ b: Protein is also critical because #1 it aids in spairing lean tissue in an energy deficit and #2, it can give you "lean gains," that is build lean tissue through resistance exercise even when in energy deficit.
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Richard Nikoley Aug 5
Replying to @rnikoley
6/ c: Most people eat in a 6:19 window. That is, meals and snacks over an entire 18 waking hours and this is dumb. Flip that around and you have power. Even in perfect body-comp shape, 12:12 is an excellent policy. Go at least 12 hours every day, no exceptions, no intake.
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Richard Nikoley Aug 5
Replying to @rnikoley
7/ c: For fat loss, I think 16-18:8-6 windows are the best, with some flexibility built in. So, no less than 16 hours *no intake* every day, 18+ being better. This means you can only eat for 8 or less hours every day. Feel free to incorporate a 24+ 1-2 times per week.
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Richard Nikoley Aug 5
Replying to @rnikoley
8/ Now go full circle with calories. Calculate your requirements for *your goal weight* and apply the weight loss levels from mild to extreme as you prefer and you don't have to stick to a single one every day. Maybe mild on weekends, moderate or extreme during the week.
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Richard Nikoley Aug 5
Replying to @rnikoley
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Richard Nikoley Aug 5
Replying to @rnikoley
10/ Next, divide your calorie number into your eating window hours. For example, if my goal is 165# and I'm at 185#, then I'm using the calculator at 165# levels (goal), not 185. If I go moderate and I'm doing 18:6, thats 300 damn calories per hour for 6 straight hours.
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Richard Nikoley Aug 5
Replying to @rnikoley
11/ And that's f_cking easy. All you need is just the barest knowledge of the food-calories and sorta winging it is fine because everything is stacked in your favor if you just adhere to the eating window, target protein, and calculate from goal weight not current weight.
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Richard Nikoley Aug 5
Replying to @fastic
12/ I highly recommend a fasting app. I've tried a few but didn't find any helpful until I decided to give a go. Over a week now and I haven't missed my 18 hour goal once. It's very encouraging. No, no affiliate link (sadly--would love to have one)
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Richard Nikoley Aug 5
Replying to @AlexJLeaf
13/ I've seen and reviewed everything since blogging Paleo and being an influencer since 2008. This is the most COMPREHENSIVE thing you will ever come across. And, is involved. "The Fat Loss Blueprint" Proud Affiliate Link:
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