Ella bruce

Meat based body builder, mentor, nutritional thinker. High Protein Advocate.

I love Dancing, video games and breaking stereotypes.

love is love.

[Ella bruce @2Min_Keto]

All that meat is destroying my health! Send help!

Seriously though, find what ever method you can sustain for the long term. But what ever method that is, you should probably eat more protein.

[Ella bruce @2Min_Keto]

@NMaterazzo @TellYourSonThis @chrissssjohnson @RespectWallSt @tednaiman @alpharivelino @OfWudan @TradingwithPhil @stoolpresidente @MactatorMaximus Thanks my man!!

I really appreciate it 💖💖

[Ella bruce @2Min_Keto]

@JohnHen75471444 Not true in all cases - I was carnivore for over 12 months, but never ideologically.

Now I'm pretty much lean meat based plus carbs. 🤷‍♀️🤷‍♀️

[Ella bruce @2Min_Keto]

I am LIVING for this saltiness between carnivores and carnivores+honey. I don't think they even realise their unprofessional bickering is eroding their credibility Eleven more

It's like watching a slow motion train wreck.

🍿- me, mostly meat based eating ricecakes for the lols.

[Ella bruce @2Min_Keto]

@pdimri_ddn @tednaiman @iamyasirbhatti Sorry, it's sort hand for Luecine a key amino acid for triggering muscle protein synthesis

[Ella bruce @2Min_Keto]

@luomoalto @tednaiman @iamyasirbhatti Rate of perceived exertion.

How intense the set was

[Ella bruce @2Min_Keto]

@brittreed01 "Stop it daddy, you're hurting her"

😭😭😭😭

Dude, that got dark quick.

[Ella bruce @2Min_Keto]

@tednaiman @iamyasirbhatti Adding nuance to the above:
Don't eat non stop all day.
Eat a protein bolus that has atleast 3.5gms LUE +15gm EAAs every 3.5 HRS, to avoid the MPS refractory period.

Lift every 36 hours for each muscle GP, hitting 120-180 reps per body part per week, with 80% at 8-12 reps RPE 9

[Ella bruce @2Min_Keto]

@Wejumplow @raphaels7 @p70S6K @tednaiman The energy demands for muscle anabolism is really very modest, and is easily met by most people's adipose if eating in a very slight deficit.

The main reason recomps SEEM to fail IMHO are unrealistic expectations, low patience and inconsistent progressive over load

[Ella bruce @2Min_Keto]

@DVraag Yeah I still don't like fibre either, though I don't actively avoid it unless I have issues with them - like tomatoes causing psoriasis in my skin.

I look, feel and perform better with carnivore + targeted carbs.

But I'm not wedded to it either. 🤷‍♀️

[Ella bruce @2Min_Keto]

How about - "I don't believe in calories"?

[FireInABottle @fire_bottle]

Insert caption.

[Ella bruce @2Min_Keto]

@BuyTheBulls I add a little bit of milk alternitive (I use coconut milk at 25kcal/100ml) and yeah, salt.

[Ella bruce @2Min_Keto]

Carb calories simply offset calories from fat oxidation.

You can and almost certainly will lose fat eating nothing but pure starches - for example the potato hack....

[Nick @upRootNutrition]

For low carbers who claim that eating carbs "shuts off" fat oxidation, you'll have to explain to me how the respiratory quotient isn't simply 1 after a high carb meal. Even under conditions of severe carb overfeeding we've never really observed an RQ higher than .95.

[Ella bruce @2Min_Keto]

@Maclagan_was_OK @Mr_Brown0001 Are you lifting? Athletic? How many hours of activity do you do per day? How is your insulin sensitivity? Are you over weight? Are you in a surplus or a deficit? What are your food preferences?

EACH of these will affect whether or not 71gms is "too much". (It's prob not)

[Ella bruce @2Min_Keto]

@Mr_Brown0001 That's actually a really nuanced question

I prefer a lowER carb approach in general, but that is because I like to match glucose load against performance/satiety requirements, which is quite low in general populations

Ball park is usually around 1gm/kg/day which is very modest

[Ella bruce @2Min_Keto]

@BuyTheBulls I mean, they're my favorite carb source??

Try carisma or spudlite varieties. Only 8.9gm C per/100gms.

Uhhh 1kg of mashed potato for the same calories as 250gm of steak??!?! (400 calories)

Yes please

[Ella bruce @2Min_Keto]

This is so accurate it hurts my soul.

[Coach Cala @stronglikedad]

W/o protein powder, trying to achieve fat-loss by restricting animal foods will either:
• not provide enough protein in your caloric deficit
• will put you in a caloric surplus when reaching adequate protein

We can eat animal + plant foods. Meat & green veg. It’s not that hard

[Ella bruce @2Min_Keto]

@ZKForTre I'm on my way bro👊

[Ella bruce @2Min_Keto]

@eat_train_Bay @pablodiablo1980 I use fitlato here in Aus or boyou brand.

Both are amazing

[Ella bruce @2Min_Keto]

Unpopular n=1 but truthfully:

I have had much better mood, energy and body comp at low BF% eating high protein meat based (HPMB) + mod Carbs than I did HPMB + mod fat.

Not the results my bias wanted but there regardless.

@WilliamShewfelt @MactatorMaximus did you find the same?

[Ella bruce @2Min_Keto]

@bitcoin_dna Consider me suitably chastised 🙄

[Ella bruce @2Min_Keto]

"Low carb" is only one tool in a tool box of techniques. Each tool has different compositional, metabolic and psychological effects which can be used to illicit a desired change.

Cal counting is great for wt loss but bad for eating disorders.

Don't trust people with only 1 tool

[Nick @upRootNutrition]

@2Min_Keto Of course. There are people who prefer low carb, and follow low carb diets. I love low carb diets. I think they're great. But someone being a "low carb doctor", for example, is just absolutely ludicrous to me.

[Ella bruce @2Min_Keto]

@tremex2 That's true, but to misquote a samurai proverb - never become so confident with the sword that the bow suffers.