hi guys i recently i was searching alot about nutrition topics and have some questions hope u help mea clear it

1) Does creatine cause subcutanous water retention or intracellulor water retention

2)when i did my last inbody analysis it said that iam 8 % body fat and have excess 6 L of water retention nut i dont look like aguy with 8 %or even 12 % body fat
cause i dont even see my abs when i flex......So how can i get rid of ecess water retention ...Iam thinking about using diuretic

3) Currently my supplement stack is MultiVitamin-omega3- BCAA-Glutamine-L Argnine-CLA- No xplode preworkout.....But when use preworkout and caffiene pills daily i feel fatiqued and stressed out is that normal or should i cycle them off

4)for my nutrition plane i eat about 1800 to 1900 cal per day 200 gm protein\130gm carb\and 60 gm fat ...but when i made body analysis it said that my bmr should be 2225 and i thinks i have bee chronicallu under eating for the past few years
untill my body cant lose more fat i hit a plateu so while searching i read something about reverse dieting where i should increase my calorie intake very slowly and gradually till i reach to the the caloric intake i supposed to eat then cut back again

then by this i will have the metabolic capacity that i can work with to reach the highest dgree of leanless naturally..When i look to my calories intake currently to myself I say to myself what iam supposed to do lowering my calories further causing more metabolic damage ..Even when i tried to
increase my carb intake I felt sluggish and weak and couldnot train hard as i used to..So what do u think

5)What do u think about carb cycle for my current situation ... I was thinkig if i kept my calorie intake the same and rotate between high carb low fat days with low carb high fat while protein kept the same would that help to boost my metaboilsm and stabilizing my hormones such as leptin level or i should increase the calories intake?

6) what do u think about Macro timing for protein fat and carb and the balance between each macro nutrient for each meal if iam eating five meals per day?

7)Also while My researche i found some guys who calimed that we should not be eating grains ..And white rice is better than brown rice and grains and gluten peptide open the junction between our stomch cells and cause immunity issue
he also said that humans have no the mechanism to digest grains correctly
He claimed that all oats in the marked are heavily processed to decrease cooking time and they are not healthy so what do u think

8) Should i avoid fruit while cutting or losing body fat as its mainly fructose which is asugar that only metabolized in the live and can easily cause fat gain and whats the best time to consume them?

Abbas,

Here is my input:

1) Creatine increases intracellular water retention specifically in muscle tissue. This is why muscles look fuller when using creatine.

2) NEVER use diuretics. They are dangerous and habit forming. To make the body shed water you need to drink more water. Water is critical to survival and if the body knows there is a steady supply it will eliminate excess thru the kidneys. If you don't drink enough, your body hordes water. Also remember that your carb and glucose levels affect Dexa scans. You actually will show a higher body fat if your glucose levels are high - this is a known issue with Dexa scans.

As for body fat, the way people store body fat is different and a body fat analysis is of your WHOLE body not specific spots. You may have low fat in your legs and arms but higher fat in your abdomen but the whole body fat measurement is still 8%.

3) I have written many posts about pre-workouts. In my opinion, they are useless and create a metabolic crutch. The reason you feel the way you do is you are overloading your CNS. All pre-workouts contain some levels of caffeine. When you overdo the caffeine it is like taking crystal meth - you overstimulate your nervous system and burn out all your energy. Best advice is dump the pre-workouts and stop the caffeine pills. Get your energy naturally from nutritious foods.

4) The answer is not to cut your calories further. If you take in too few calories, your body goes into survival mode and actually slows down your metabolism and conserves energy. The net result is stalled fat loss. I would try upping your carbs and fat. I would cycle the carbs so you eat more on workout days and less on non-workout days. Unless you show your body that it still can get adequate levels of carbs and fats, even if it is not everyday, then your body has no incentive to burn more fat.

5) See #4 above

6) Your biggest and most calorically dense meal should be post-workout. This is macro timing in its simplest form. No need to make it any more complicated or over thought.

7) Take all the nutrition advice, even mine, with a grain of salt. The human metabolism is a complex system and there is no one-size-fits-all plan that works for everyone. You need to experiment and get to know what foods work for you and what foods have negative effects. I try to offer advice that I believe is most applicable to all but it is based on my personal experiences and nutritional beliefs.

Unless you have Celiac disease, you can eat grains of all kinds. The no grains, no dairy pundits are those primarily that advocate a full Paleo diet. The research shows that extreme diets of any kind are not optimal. The human body is designed to eat a myriad of wholesome foods from ALL sources. The longest living populations in the world have been eating grains like rice for millenia. The latest nutritional research is showing that the amount and types of bacteria we have in our intestinal tract play a much larger role in health, body composition, and immunity than ever thought before. This bacterial world needs wholesome foods like grains, fruits, fiber, vegetables, dairy, etc to grow, stay healthy, and provide a strong immune system. Cutting out certain food groups affects this delicate balance of beneficial bacteria.

My advice is if you have no problem eating grains and wheat, etc keep doing so. Don't listen to the extreme nutritional "advice" on the internet. The only extreme advice I expound is that the human body is meant to eat wholesome, nutritional, natural foods devoid of processing and chemicals and man-made sugars and fats.

8) When you EAT fruit versus drink it, the fiber slows down the absorption and processing of the fructose. Fructose is not an evil sugar - it only is when combined with glucose to form the man-made high fructose corn syrup. Fruit is no different than any other macronutrient - if you eat more calories than you need you will not lose body fat. Some fruits with a low GI like blueberries, apples, raspberries, blackberries actually help you lose fat due to the important phytochemicals they have just like vegetables. The bottom line is you can eat fruit and still lose body fat. You just need to make sure your TOTAL calories from ALL food sources do not exceed your daily caloric goal.

John

Thanks alot john ..This answer should be an article

I want to know your reviews about DHEA and Ephidrine

And about including whole wheat and bread

Thanks Abaas.

Real quickly - DHEA and Ephedra - avoid like the plague. In some countries Ephedra is illegal for sale and has caused numerous deaths when used in supplements.

As for bread, as long as it is 100% whole grain/whole wheat it is OK. Most breads put "multi-grain" on their label but they actually only have 2% whole grain and the rest is processed flour. U.S. laws allow them to do this currently. I don't eat bread but if I did unless I see somone make it from scratch with whole flour I would not eat it.

John

So how eating whole wheat bread and pasta affect your goals ?

If you are not gluten intolerant (Celiac disease) and you don't overdo it, these macros will have a positive affect on your goals.

John

So why u are so conservative about eating them then cuz u said if its not 100%whole wheat u wont eat it...So my quistion is why normal bread or multifrain bread they claim to be is wrong for u....is it something personal or all of us should avoid eat normal wheat bread?

Abbas,

What I said is the multi-grain bread you buy in the store is not true multi-grain. It is 2% multi-grain and 98% processed flour. They know only people want to buy bread that is multi-grain as it is percieved as healthier but they don't want to spend the money manufacturing mass commodity bread from expensive whole grain four. The U.S. government allows them to label their bread "multi-grain" as long as it has some percentage of multi-grain flour in it. The percentage amount is up to the manufacturer but it must be at least 2%.

I personally don't eat bread or a lot of whole wheat pasta because for me it causes me to retain water and is harder for my digestive system to process than brown rice and oats. The choice not to eat or buy bread is due to my own body and my personal preference. You may not have any of these issues and you may not care about how bread is labelled versus what is really in there. I offer my input as informational only in response to questions on this topic.

John

Now i understand your point john.so what do u think about this one

I also have another question

Should i wait after my workout a certain period till i introduce carbs to my system as this will interfere with GH secretion and inhibit its fat burning effect?

Dump this stuff.....it is a typical trash processed food. Ingredients are listed in order of amounts in the product. Here, wheat flower with water, sugar, and vegetable oils (all of which are bad save for the water) are the first ingredients.

John

Post workout you want to spike insulin not growth hormone as you want to force nutrients into your cells. Only insulin does this. GH is spiked during sleep and when you are fasting. To optimize recovery and growth after your workout, you need to eat your largest meal of protein, carbs, and fats.

John

Certainly i will do ...actually after your advice i realized that when i quit wheat products for a period (not in purpose) i felt great and energized and less bloated

About diet i was chating with one of my friends and show him my body analysis and he recommended that i should reduce my calories to 1500 cal perday by excluding fats from my diet so my macros will be 120 gm carb 180 gm protein and 20 gm fat

My current diet is 1900 cal with 200 gm protein and 150 gm carb and 50 gm fat

Iam 182 cm

Body analysis said that iam 9% BF but i think iam about 14 or 15%( i can show u my pic)

Weight :91 kg

Training : usual body building split with heavy weight mybe drop sets and super sets so i workout five days aweek with high intensity high volume

I do no cardio currently cuz i have an injury in ACL in my left knee

SO WHAT do u think cuz i read alot of articles that said that there is no such a thing called metabolic damage ..and

Abbas,

It doesn't surprise me as that bread was filled with a lot of sugar which would have more of an impact on your energy levels than the wheat. The bottom line, all processed food is very low on the nutrition scale and that will impact its affect on you.

As for your macros, I would not go too low as I described or your body will go in starvation mode. The one macro that needs to be adjusted for leanes is CARBS not FATS. Too many people think fat makes you fat and it does not. If your fats are too low, your testosterone and other hormone levels will drop directly impacting fat loss and muscle growth. Your current macros look fine. I would not change them.

John

@jmboiardi do u consider rolled oats that comes in packet processed carb or not?

Because the grain had to cut and rolled to decrease cooking time

Also what do u think of using l argnine +beta alanine+creatine as preworkout to increase the pump and energy

Iam suggesting that mix cause all preworkout is loaded with caffiene and other stimulant