delazaryjr

Cara, sua dieta ta da hora, vai na fé que ta boa. Eu só colocaria o Whey no pós mas se vai esperar, sem problemas.

BF: 3% eu acho meio dificil em kkkk, mas sua TAXA METABÓLICA BASAL, deve tar em torno de 1400.. com esse excedente calórico.. da 1600 de Excedente, pra um Bulk ta bom até por di mais ^^.. Abraços!

Diminua mais os carbos e aumente as proteínas.
Jogue esses carbos aí pra no máximo 50g dia, complete o kcal total com proteína e reponha os carbo a cada 15 dias com um dia do lixo.

Vejo constantemente novatos postando dietas para avaliações sempre nos mesmos conceitos antigos, e com os mesmos erros, então revolvi criar um guia definitivo com tudo que é necessário saber sobre uma dieta antes de criá-la. Sei que já existem guias no fórum, mas acho que consegui reunir uma vasta gama de informações em um único lugar. Deixo claro que embora boa parte tenha sido escrita por mim, outras foram compiladas de vários fóruns, inclusive o Hipertrofia.

Originalmente ia postar esse guia em um tópico, mas ficou muito grande, por volta de 50 páginas. Então resolvi convertê-lo em um e-book, e disponibilizar a todos para download. Para os que frequentam o fórum há algum tempo e leem estudos sobre nutrição não agregará muito, mas será uma leitura valiosa para os que frequentam o fórum a pouco tempo. Divide esse guia em várias etapas, ficando assim:

Capa do e-book



Índice do e-book
Calculando seu gasto calórico
Quantas calorias consumir em bulk e cutting
Macronutrientes
IIFYM – It If Fit Your Macros (Se Encaixa Nos Seus Macros)
Mitos derrubados
Comer frequentemente para se manter em estado anabólico
Comer refeições menores e frequentes para saciar a fome
Carboidratos engordam
Carboidratos Á NOITE engordam
Comer alimentos de baixo índice glicêmico
Gorduras fazem mal
Café da manhã ... a refeição mais importante do dia
Doces engordam
Alimentos integrais emagrecem
Álcool destrói seus resultados
Frutose, o grande vilão
Jejum = perda de massa
O corpo só processa 30g de proteínas a cada refeição
Longos períodos sem comer aumentam o cortisol e fazem perder massa
Comer antes do treino é ruim
Comer café da manhã como um rei, almoçar como um príncipe e jantar como um mendigo
Sem suplementos, sem resultados
Janela anabólica de uma hora, sua chance de ganhar músculos
Você precisa fazer cardio para perder gordura
Você precisa de uma proteína de rápida absorção (whey)
[*]Maiores erros cometidos em uma dieta

Aumentar demais as calorias
Reduzir demais as calorias
Se matar de tanto aeróbico no cutting
Fazer cardio em horários incorretos
Meu peso estagnou no cutting, hora de reduzir drasticamente as calorias
Confiar nos mitos
Copiar uma dieta
Ingestão incorreta de macronutrientes
Manter a dieta por 6 dias, e jogar tudo fora no 7º
Ser vítima do marketing da industria de suplementos
Querer resultados rápidos
Ter a mente fechada
Não acompanhar o progresso
[*]Refeed vs Dia do Lixo

Refeed – O poder de um aumento calórico para aumentar a leptina
Dia do lixo – A hora do escape
[*]Dietas específicas

Leangains
Warrior Diet
Eat Stop Eat
Dieta Cetônica ou Cetôgenica
Dieta Anabólica
Dieta Metabólica
Dieta Low Carb
Dieta dos Carboidratos



Download (Media Fire):
https://www.mediafire...a8bdbilzou8xfgn

Espero que com isso muitos parem por alguns minutos para lerem antes de saírem postando dietas para avaliação.

aqui em casa é minha mãe que cozinha, e mesmo ela cozinhando muito bem, óbvio que eu também gosto de fazer minha comida as vezes, mas "você é muito nova para mexer em fogão garota, ainda se queima e depois diz que não avisei"
aí o jeito é eu ir aprendendo a fazer minha comida sem usar o fogão, de que jeito? microondas. e cara, eu andei percebendo (na prática) que dá pra fazer tudo no microondas. e eu sei que a vida de muitos aqui é corrida, é dificil de ficar fazendo tudo no fogão, cozinhando e blablabla, então eu fiz uma lista de tudo o que eu sei fazer no microondas, de repente até pra a gente aprimorar o jeito de fazer algumas coisas, ir testando novas, enfim. ta ai.

ARROZ
Lave o arroz antes de cozinhar; se você for usar arroz integral ou aqueles mais duros, deixa de molho por 30 min para ele amolecer um pouco, mas isso varia do arroz e do ponto que voce quiser que ele fique.
Misture arroz e água em um recipiente de vidro; eu uso 3 medidas de agua pra 1 medida de arroz, mas de novo, isso depende do ponto que voce quiser que o arroz fique. NÃO encha demais o recipiente, o ideal é que fique bastante espaço. se o arroz for branco, da pra usar menos água, umas 2 medidas de água pra 1 de arroz. se você quiser temperar o arroz, coloca o tempero também.
Tampe o recipiente e coloque no microondas; o tempo varia demais dependendo do microondas e da quantidade de arroz. eu uso 1/2 xícara de arroz e deixo por 20 minutos, mas é que eu gosto do arroz beeeem molinho e alem disso, ele é integral, que demora mais.
Depois que o tempo acabar, quando voce ver que o arroz já tá quase totalmente cozido, deixe ele AINDA TAMPADO (não destampe ainda pro vapor nao sair!!!) descansando por 5 minutos e voilá

ATUM
Coloca num prato o atum e o tempero que você quiser usar e coloque no microondas por uns 2 minutos, o atum fica com um gosto muuuito melhor.

AVEIA
Coloque a quantidade de aveia em um recipiente alto (isso é importante caso você não queira papa de aveia no micro inteiro), coloque água no recipiente até que cubra toda a aveia e coloque no microondas pelo tempo necessário, aqui são 3 minutos se eu quiser mais uma "papa" ou 5 minutos se eu quiser ela como um bolinho.

BATATA DOCE
Corta a batata em rodelas (não precisam ser finas, isso vai do jeito que voce quer elas, eu faço rodelas bem grossas) e coloca num recipiente qualquer; cubra elas totalmente com água e coloque no microondas por 3~6 minutos, depende do ponto que voce quer. com 6 minutos elas já ficam beeeeeeeeeeem molinhas, com 3 ficam mais duras

OVO (cozido)
Coloca os ovos ainda com casca, sem quebrar, em um recipiente qualquer e cobre eles totalmente com água; tampe o recipiente e coloca no microondas por aproximadamente 5 minutos ou até a casca quebrar.

OVO (omelete)
Quebra os ovos já no recipiente que vai no microondas; bata bem com a colher (bata BEM, se você estiver usando gemas junto com claras elas devem formar uma pasta única, não pode ficar separado a gema da clara senão cabum), tampa o recipiente e coloca no micro por uns 2~3 minutos

FRANGO / PEIXE
Coloque os filés em um recipiente; se você for usar tempero, já coloque agora em cima dos filés. tampe o recipiente (nunca tentei sem tampar, mas acho que deve dar), depois coloque no microondas. o tempo varia demais, só vendo mesmo. aqui varia de 5~8 minutos.
ps: o frango / peixe já deve estar descongelado

MACARRÃO
Coloque em um recipiente 3 medidas de água para 1 medida de macarrão. Coloque apenas a água (sem o macarrão) no microondas até ela ficar bem quente, quase fervendo (uns 5 min), e em seguida jogue o macarrão nela. Coloque no microondas por mais 5~10 minutos, tirando a cada 3 minutos para mexer bem e tcharam

ta ai, quem quiser contribuir ou pedir alguma comida eu posso tentar fazer hahahah

Tomar muita água é o que funciona para acabar com a retenção ( pelo menos pra mim )

Olá , boa noite a todos. To me revirando inteiro aqui pra achar isso, por enquanto, vamos a alguns trechos interessantes do research do lyle,






For someone who is lean, active, eating plenty of fruits and vegetables, who is in caloric balance there appears to be no real danger (in a health context) to an increased intake of saturated fats. One study I recall in cyclists found that, as long as they were in caloric balance, an increase intake of saturated fats had no impact on blood cholesterol one way or the other.
It’s worth mentioning in this context that some research suggests that saturated fat is required for optimal hormone levels (e.g. testosterone) so trying to reduce saturated fat excessively may be a mistake for athletes in the first place.
But not all individuals are lean, active athletes who are eating lots of fruits and vegetables who are in caloric balance. For someone who is overweight (which is an inflammatory state in and of itself), inactive (which has a host of negative health effects), is under a lot of stress, not eating sufficient fruits and vegetables, etc. , saturated fats may have a very different impact on the body.

From a body fat perspective, it’s at least worth mentioning that saturated fats tend to be stored a bit more easily than polyunsaturated fats (more accurately, when polyunsaturated fats are consumed, the body tends to burn them off a bit more readily) but the effect is not massive.
Ok, até ai , vimos que a gordura saturada não é nenhuma vilã, e que seu consumo aliado a uma rotina de esportes, não causa "doenças" que tanto são temidas. Porém se for um sedentario, que não come uma boa quantidade de micronutrientes (frutas e verduras) deve-se atentar ao consumo de tal. OK, até ai acho que todo mundo ja sabia.
Logo abaixo, ele meio que confirma a hipótese do martin, aonde ele alega, que poli-insaturadas tendem a ser queimadas mais rapido/facilmente ou usadas como fonte enérgetica mais facilmente, pelo nosso corpo, PORÉM , o efeito não é algo massivo.
O artigo que vou colocar agora, é do The Arm American Journal of Nutrition,



Tissue accumulation of fatty acids


In the utilization of fats as fuel, there is selectivity in the partitioning of specific fats between oxidation and storage in adipose tissue. The fatty acid composition of adipose tissue in persons with widely varying dietary intakes is relatively similar. In studies of the influence of dietary composition on adipose fatty acids, dietary intake determined <25% of the variance in adipose fatty acid composition (47). Nevertheless, diet does influence tissue composition, and recent studies showed that certain fatty acids in adipose tissue are effective biomarkers of specific dietary fatty acid intake (48). For example, 15:0 and 17:0 in adipose reflect dairy intake, and n−3 fatty acids (18:3 and 22:6) reflect fish intake. Dietary and adipose n−6 fatty acids are correlated, and the best indicators of total transfatty acid intake are cis,trans 18:2n−6 and trans,cis 18:2n−6, whereas 18:1 and 16:1 trans fatty acids are the next best indicators. Although it is commonly believed that saturated fats and dietary cholesterol are the lipids that accumulate in arteries and that this accumulation is a further rationale for decreasing all saturated fatty acids in diets, this is not necessarily true. Excessive n−6 polyunsaturated fatty acid (PUFA) intake from refined vegetable oils has also been implicated as contributing to cancer and heart disease, and arterial plaque is primarily composed of unsaturated fats, particularly polyunsaturated fats, and not saturated fat (49). A recent study found that in healthy persons, the intake of fish oil, which contains long-chain n−3 fatty acids, decreased both fasting and postprandial triacylglycerol concentrations but increased LDL-cholesterol concentrations irrespective of whether the diet was rich in saturated fatty acids or in monounsaturated fatty acids (50). Although evidence suggests that unsaturated fatty acids may protect against atherosclerosis, the replacement of monounsaturated fatty acids with PUFAs in low-fat, high-carbohydrate diets was suggested as being premature on the basis of detrimental effects observed in animal models (51). Other investigators recommend that the daily intake of PUFAs should not be >10% of total energy (52). If balance and reason are to be applied to intakes of monounsaturated fats and PUFAs, the same cautionary perspectives should be applied to saturated fats.
Até ai, entra outra controvérsia, que o acumulo de gordura, (levando em conta o alto consumo de gordura saturada) não funciona desse jeito. Se voce exagerar no consumo de poli-insaturadas e mono, tais como óleos vegetais, o risco de doenças é o mesmo para o de um alto consumo de gordura saturadas. Ja no final, eles dizem o basico, sobre o balanço de gorduras, aonde devem ser consumidas pelo menos 10% das calorias de gorduras, poli e mono saturadas. Porém , lendo um pouco antes da ultima parte em negrito, verá que os testes foram feitos em animais, o que na minha opinião, perde um pouco de credibilidade.







HEALTH EFFECTS OF SATURATED FATTY ACIDS



The approach of many mainstream investigators in studying the effect of consuming saturated fats has been narrowly focused to produce and evaluate evidence in support of the hypothesis that dietary saturated fat elevates LDL cholesterol and thus the risk of CAD. The evidence is not strong, and, overall, dietary intervention by lowering saturated fat intake does not lower the incidence of nonfatal CAD; nor does such dietary intervention lower coronary disease or total mortality (31, 61). Unfortunately, the overwhelming emphasis on the role of saturated fats in the diet and the risk of CAD has distracted investigators from studying any other effects that individual saturated fatty acids may have on the body. If saturated fatty acids were of no value or were harmful to humans, evolution would probably not have established within the mammary gland the means to produce saturated fatty acids—butyric, caproic, caprylic, capric, lauric, myristic, palmitic, and stearic acids—that provide a source of nourishment to ensure the growth, development, and survival of mammalian offspring.
]Esta parte em especial, relata a importancia da gordura saturada na dieta, e que sem ela , provavelmente não teriamos evoluido.

Fatty acids are essential parts of all body tissues, where they are a major part of the phospholipid component of cell membranes. Saturated fatty acids have been suggested to be the preferred fuel for the heart (62). Fatty acids are used as a source of fuel during energy expenditure, and heavy exercise is associated with decreases in the plasma concentrations of all free fatty acids. In light exercise, fat metabolism may be controlled to favor adipose tissue lipolysis and extraction of free fatty acids from the circulation by muscle, whereas in heavy exercise, adipose tissue lipolysis is inhibited and hydrolysis of muscle triacylglycerols may play a more important part (63). In the absence of sufficient dietary fat, the body synthesizes the fatty acids that it needs from carbohydrates. The major fatty acid synthesized de novo via fatty acid synthase is palmitate, which undergoes elongation involving acyl-CoA and malonyl-CoA to form longer-chain saturated fatty acids. Desaturation via fatty acyl-CoA desaturases introduces unsaturation at C4, C5, C6, or C9. The lack of capability to desaturate past C9 makes dietary linoleic acid an essential fatty acid (for review see reference 64). Synthesis of palmitic acid is also increased by consumption of very-low-fat diets with a high ratio of sugar to starch (14)

Based on the controversy over the effects of fat in the diet, the question most often addressed is, What are the relative cholesterolemic effects of the major saturated fatty acids in the diet? However, the evidence suggests that caproic, caprylic, and capric acids are neutral with respect to cholesterol-increasing properties and their ability to modulate LDL metabolism; lauric, myristic, and palmitic acids are approximately equivalent in their cholesterol-increasing potential, and stearic acid appears to be neutral in its cholesterol-increasing potential (65; for review see reference 66). A limited number of controlled studies suggest that myristic acid is the most potent cholesterolemic dietary saturated fatty acid (for review see reference 67). However, there is evidence that the increase in chlolesterol is related to an increase in both LDL and HDL cholesterol (68). Aside from the reported effects on plasma cholesterol concentrations, there are other properties and functions of the individual saturated fatty acids that support beneficial roles in the body. Some of these roles are briefly discussed below

Leiam sobre tais "acidos"

Butyric acid

]Short-chain fatty acids are hydrolyzed preferentially from triacylglycerols and absorbed from the intestine to the portal circulation without resynthesis of triacylglycerols. These fatty acids serve as a ready source of energy, and there is only a low tendency for them to form adipose (69). Butyric acid (4:0) is the shortest saturated fatty acid and is present in ruminant milk fat at 2–5% by weight (70), which on a molar basis is approximately one-third the amount of palmitic acid. Human milk contains a lower percentage (≈0.4%) of butyric acid. No other common food fat contains this fatty acid.
Butyrate is a well-known modulator of genetic regulation (71, 72), and it also may play a role in cancer prevention (73). Published information thus far indicates that butyric acid exhibits contradictory and paradoxical behavior (74). Although butyric acid is an important energy source for the normal colonic epithelium, is an inducer of the growth of colonic mucosa, and is a modulator of the immune response and inflammation, it also functions as an antitumor agent by inhibiting growth and promoting differentiation and apoptosis (75).

Caproic, caprylic, and capric acids

bovine and human milk, caproic acid (6:0) is present at ≈1% and 0.1% of milk fat, respectively, and caprylic acid (8:0) and capric acid (10:0) are present at ≈0.3% and 1.2% of milk fat, respectively. Goat milk contains the highest percentage of caprylic acid, at 2.7% of milk fat. These 3 fatty acids have similar biological activities. Both caprylic acid and capric acid have antiviral activity, and when formed from capric acid in the animal body, monocaprin has antiviral activity against HIV (76, 77). Caprylic acid has also been reported to have antitumor activity in mice (78). Negative effects of these fatty acids on CAD and cholesterol have not been a dietary issue

Lauric acid

]Lauric acid (12:0) is a medium-chain fatty acid that is present in human and bovine milk at ≈5.8% and 2.2% of milk fat, respectively. This fatty acid has been recognized for its antiviral (79) and antibacterial (80, 81) functions. Recent results suggest that Helicobacter pylori present in stomach contents (but not necessarily within the mucus barrier) should be rapidly killed by the millimolar concentrations of fatty acids and monoacylglycerols that are produced by preintestinal lipases acting on suitable triacylglycerols, such as those present in milk fat (82). Lauric acid is also effective as an anticaries and antiplaque agent (83). Medium-chain saturated fatty acids and their monoacylglycerol derivatives can have adverse effects on various microorganisms, including bacteria, yeast, fungi, and enveloped viruses, by disrupting the lipid membranes of the organisms and thus inactivating them (84, 85). This deactivation process also occurs in human and bovine milk when fatty acids are added to milk (86, 87). The release of monolaurin from milk lipids by human milk lipases may be involved in the resulting antiprotozoal functions (88, 89). One study indicated that one antimicrobial effect against bacteria is related to the interference of monolaurin with signal transduction or toxin formation (90). In addition to disrupting membranes to inactivate viruses, lauric acid has an effect on virus reproduction by interfering with assembly and maturation, ie, cells make the components of the virus, but their assembly is inhibited (79).[

Myristic acid

Bovine milk fat contains 8–14% myristic acid (14:0), and in human milk, myristic acid averages 8.6% of milk fat. As stated above, myristic acid is one of the major saturated fatty acids that have been associated with an increased risk of CAD, and human epidemiologic studies have shown that myristic acid and lauric acid are the saturated fatty acids most strongly related to average serum cholesterol concentrations. However, in healthy subjects, although myristic acid is hypercholesterolemic, it increased both LDL- and HDL-cholesterol concentrations compared with oleic acid (68).

Palmitic acid

Palmitic acid (16:0) is present in human and bovine milk at 22.6% and 26.3% of milk fat, respectively. Palmitic acid in triacylglycerols in human milk is predominantly esterified in the sn-2 position of the molecule. Feeding human infants a formula containing triacylglycerols similar to those in human milk (16% palmitic acid esterified predominantly in the sn-2 position) has significant effects on fatty acid intestinal absorption (91, 92). Myristic, palmitic, and stearic acids are better absorbed from human-like milk than from standard formula, without a change in total fat fecal excretion. Mineral balance is improved in comparison with a conventional formula, as shown by lower fecal calcium excretion, higher urinary calcium, and lower urinary phosphate. The specific distribution of the fatty acids in the triacylglycerol is known to play a key role in lipid digestion and absorption. Because pancreatic lipase selectively hydrolyzes triacylglycerols at thesn-1 and sn-3 positions, free fatty acids and 2-monoacylglyceriols are produced. Free palmitic acid, but not 2-monopalmitin (which is efficiently absorbed), may be lost as a calcium-fatty acid soap in the feces. A comparison between the effects of dietary laurate-myristate and the effects of palmitic acid in normolipemic humans showed that palmitic acid lowers serum cholesterol (93). In humans, replacement of dietary laurate-myristate with palmitate-oleate has a beneficial effect on an important index of thrombogenesis, ie, the ratio of thromboxane to prostacyclin in plasma (94).

Stearic acid

Dietary stearic acid (18:0) is derived primarily from bovine meat and dairy products. Stearic acid is present in human and bovine milk at 7.7% and 13.2% of milk fat, respectively. In relation to the question of their effects on serum cholesterol, stearic acid and saturated fatty acids with <12 carbon atoms are thought not to increase cholesterol concentrations (95). Dietary stearic acid decreases plasma and liver cholesterol concentrations by reducing intestinal cholesterol absorption. Recent data from studies with hamsters, which have a lipoprotein cholesterol response to dietary saturated fat that is similar to that of humans, suggest that reduced cholesterol absorption by dietary stearic acid is due, at least in part, to reduced cholesterol solubility and further suggest that stearic acid may alter the microflora populations that synthesize secondary bile acids (96)
The absorption of stearic acid from triacylglycerols containing only oleate and stearate depends on the position of esterification. 2-Monstearin is well absorbed if the stearic acid is esterified at the sn-2 position of the triacylglycerol. If the triacylglycerol is esterified at the sn-1 or the sn-3 position, it is released as free stearic acid, and in the presence of calcium and magnesium, it is poorly absorbed (97). In a study of the effects of dietary fat on serum lipid and lipoporoteion concentrations, the absorption of dietary oleic acid, palmitic acid, and stearic acid was similar, which indicates that differential effects of these fatty acids on plasma lipoprotein cholesterol are not due to differential absorption (98). Another study in humans also indicated that, even though stearic acid appears to have different metabolic effects with respect to its effect on the risk of cardiovascular disease than do other saturated fatty acids (95), reduced stearic acid absorption does not appear to be responsible for the differences in plasma lipoprotein responses (99)
Compared with consumption of dietary palmitic acid, consumption of dietary stearic acid (19 g/d) for 4 wk by healthy males produced beneficial effects on thrombogenic and atherogenic risk factors (100). Mean platelet volume, coagulation factor VII activity, and plasma lipid concentrations decreased significantly with consumption of the stearic acid diet, whereas platelet aggregation increased significantly with consumption of the palmitic acid diet. A subsequent study showed no alteration in plasma lipids, platelet aggregation, or platelet activation in short-term (3 wk) feeding trials when stearic acid and palmitic acid were provided in commercially available foods (101). An interesting finding in a study of the association between the composition of serum free fatty acids and the risk of a first myocardial infarction was that the percentage content of both very-long-chain n−3 fatty acids and stearic acid is inversely associated with the risk of myocardial infarction. The investigators speculated that the very-long-chain n−3 fatty acids might reflect diet but also that these 2 free fatty acids might in some way be related to the pathogenetic process and not just reflect their content in adipose tissue (102).

E agora, a conclusão.

CONCLUSIONS

Twenty years ago, government guidelines recommended that all persons consume a low-fat diet, with the advice being to “avoid too much fat, saturated fat, and cholesterol” (121). Consumption of a low-fat diet (defined as one containing 20% of energy from fat) was subsequently shown to induce atherogenic dyslipidemia (122, 123). On the basis of government guidelines, the food industry was obliged to change the formulation of foods to a preponderance of low-fat and nonfat products, with calories from carbohydrates being substituted for fat. It is now known that a high-carbohydrate diet can lead to the lipoprotein pattern (124) that characterizes atherogenic dyslipidemia. At the time the 1980 guidelines were established, there was no solid basis for understanding what the consequences of such overall dietary changes would be for most persons. The recommendation to lower saturated fat intake was based on a single marker of health outcome—a correlation between dietary saturated fat and the incidence of CAD, with blood cholesterol being the indicator of potential disease. Now, the most recent published recommendations are for all persons to reduce the saturated fat content of their diet (10% of total calories), although it was stated in the Dietary Guidelines Advisory Committee report (2) that “…no lower limit of saturated fat intake has been identified.” The summary report by the Institute of Medicine (60) takes this recommendation one step further by clearly stating that “…there is no intake level of saturated fatty acids…at which there is no adverse effect.” This nutritional rhetoric is driving the food industry to respond to governmental and public demands to decrease the amounts of all saturated fats from the food supply. The agricultural enterprise will continue to lower saturated fatty acids by every means possible.
Public health recommendations for the consumption of total fat and the composition of fat in the diet are being reevaluated, and this reevaluation is projected to be finished in 2004. To meet the body’s daily energy and nutritional needs while minimizing the risk of chronic disease, the newest report on recommendations for healthy eating from the National Academies’ Institute of Medicine is that adults should get 45–65% of their calories from carbohydrates, 20–35% from fat, and 10–35% from protein. It was recently pointed out that reducing the proportion of energy from fat below 30% is not supported by experimental evidence and that advice to decrease total fat intake has failed to have any effect on the prevalence of obesity, diabetes, and cardiovascular disease (125). The recent conference summary from the Nutrition Committee of the American Heart Association emphasized that studies with cardiovascular endpoints that go beyond the measurements of plasma lipids and lipoproteins are needed to evaluate the effects of individual fatty acids in humans (126).
At this time, research on how specific saturated fatty acids contribute to CAD and on the role each specific saturated fatty acid plays in other health outcomes is not sufficient to make global recommendations for all persons to remove saturated fats from their diet. No randomized clinical trials of low-fat diets (105) or low-saturated fat diets of sufficient duration have been carried out; thus, there is a lack of knowledge of how low saturated fat intake can be without the risk of potentially deleterious health outcomes. Although the removal of particular foods from the diet can be accomplished quickly, the removal of all saturated fats or particular saturated fatty acids from foods cannot be accomplished quickly by the agricultural community. This will require modification of existing foods and changes in policies to improve health, which in turn will require integration of nutrition needs with economic growth and development; agriculture and food production, processing, and marketing; health care and education; and changing of lifestyles and food choices by individual consumers. It requires years to change the course of commodity manipulation and to make drastic changes in the food supply. Before such implementation can be achieved, all food sources of specific saturated fatty acids must be accurately identified and quantified, the core commodities will need to be changed at the level of production, agricultural processes will require new approaches and procedures, and food formulations will need to be changed. The question remains, What is an appropriate amount to which saturated fatty acids in the diet can be lowered for optimal health? Before recommendations are made to further lower the content of these components in the food supply, should we not wait until scientific evidence clearly shows that this is the healthiest direction to take?
Because of the paucity of scientific understanding of the role of specific fatty acids in humans beyond the effects on total and LDL cholesterol, research on the effects of specific fatty acids in a broader health context should be viewed as a clear research priority. Given the varying health status of much of the developed world, it would also be appropriate to explore these effects in a range of human metabolic phenotypes, including persons with various body mass index values, persons with insulin resistance, and persons with chronic inflammation. Finally, the scientific community not only is recognizing the interindividual variation in dietary response and health but is also building the tools to measure it. Therefore, the influence of varying saturated fatty acid intakes against a background of different individual lifestyles and genetic backgrounds should also be considered.



Bom, pelo o que eu entendi , seguindo o contexto da conclusão, a gordura saturada (e a gordura em geral) é benéfica, e não deve ser removida nunca de sua dieta, "low" fat diets são falhas, e gorduras parecem trazer beneficios para a regularização do colesterol e tendem a diminuir o risco de doenças cardiovasculares, a questão é, que devemos saber "dosa-las" , pois um excesso de certa fonte continuo, pode prejudicar a absorção ou ação de outra, ou seja, deve haver um equilibrio entre o consumo de gorduras, para que seu organismo saiba trabalhar com elas. Mas, no final da conclusão (parte em negrito) , é citado que, deve ser levado em conta o nivel de atividade do sujeito, sua genética, se é resistente a insulina , etc.. pois tudo isso influencia, a partir do momento em que voce é resistente a insulina, uma dieta com mais gordura é benéfica, logo, mais gordura saturada vai ser inserida no seu dia-a-dia, ou seja, depende de muita coisa, e ainda não há algo comprovado sobre uma quantidade CERTA de gordura saturada, apenas dizem para manter em 10% do valor calórico total, porém isso não tem comprovação de que é o correto, mesmo porque neste artigo, mostra que dietas com alto teor de gordura saturada melhoraram a qualidade de vida de muitas pessoas. Então, levando em conta de que somos todos ativos, e temos uma dieta saudavel e adequada aos "padrões", com uma ingestão de micronutrientes alta, PARECE que essa história de gordura saturada ser armazenada com mais facilidade não se aplica, como é citado pelo lyle no primeiro artigo que linkei, realmente, ela é mais demorada para ser usada/queimada, porém este efeito não é algo que vá fazer diferença, levando em conta que voce ingere outros acidos-graxos essenciais e ingere uma boa quantidade de micronutrientes.

Bom, é isso. Foi o que eu consegui achar para contribuir, se falei alguma asneira, me desculpem e por favor corrijam, eu ja to com um puta sono e não to nem vendo o que to escrevendo. AHAHAHAHAHAHA, no mais é isso. Espero ter ajudado.

Fontes,
https://www.bodyrecom...ats-part-2.html
https://www.ajcn.org/...ournalcode=ajcn

Achei interessante....

Eu aconselharia, faça academia, uma dieta que ultrapasse cerca de 500~1000 kcal do seu TMB(Taxa metabólica Basal) tem várias no fórum só procurar, Primeiros meses não precisa de suplementos, a partir do segundo ou terceiro mês, suplementação com Malto Dextrina + Whey no pós treino e se quiser um Bom Hipercalórico. Faça isso e não precisará voltar a estaca zero.

Abraços!

Caraca, fiquei curioso pela diferença do Animal Pak Brasileiro e o estrangeiro e fui conferir no site da Universal Nutrition BR e EUA. Da uma olhadinha na "pequena" diferença.



O Animal Pack Brasileiro é quase igual o Multivitamínico da Growth.

https://loja.growthsupplements.com.br/ecommerce_site/produto_15016_5877_Vitaminico-e-Mineral-

Veesh.. Anvisa trollando de novo!

Vc ja pensou em comer ovos de manhã?
um omelete é rapido de fazer...

ou se nao vc pode mandar um shake tipo uma vitamina
bate no liquidificador, leite, albumina e malto, + aveia... se vc quiser aumentar o carbo coloca uma fruta no meio tbm tipo uma banana

E ai galera, blz? estava vendo aqui no fórum e uma coisa que percebi é que existem muitas divergências na hora de calcular a TMB, tudo bem que não pode-se saber exato o quanto é mas eu uso este site que é bem completo e tem funcionado comigo.


Além de calcular a taxa de gasto diário do seu peso ele leva em consideração quantas horas você dorme, que atividades você faz de manhã,tarde,noite. Façam bom proveito.



https://www.saudeemmovimento.com.br/saude/calorias/gasto_kcal.htm




Abraços.
Vamo que vamo ô/

Falou pouco, mais falou bonito. Estou em cutting com OxyeliePRO e quando terminar espere uma semana, mantendo só dieta e ai você começa com a Cafeína+Franol. Mas pesquise no fórum como tomar porquê tem uns macetes, começar com doses baixas e ir aumentando. Enfim, Pesquise e se divirta com a tremedeira.


Abraços
Vamo que Vamo ô/