Last update.
Basically, the goal of this weigh loss was to get in shape for my ex-gf. I was at more or less acceptable 260 lbs, coming down from 315. Mission was successful, and looks like we are going to give "it a shot".
Lessons I learned: Best results came when I grabbed myself by the balls and ate very very little bit (0-1000 calories, mostly meat), while training my ass off. I would loose a lot off weight in short term, which I would then solidify with periods of normal eating. Eating at a certain maintenance for long periods of time was just too much for me.
2. Low carb is way better over all, but it is easy to slip out of it.
3. IF helps to control hunger, but its simply a small bonus to your overall diet. Its not a magic fix or anything, and you have to be retarded to think it can be a substitute for a smart and healthy diet.
4. For long term health -some sort of variation of Paleo. Despite having some holes in its theory and being a commercial brand these days, it makes perfect sense. Sort of like theory of evolution, not perfect but pretty much proven. Why people need to argue that eating wild fish, meat and vegetables are not optimal for human health is weird. If you pussied out of it because you can't control yourself , doesn't mean you have to trash it now. Research it first, read several major books like Paleo for athletes and etc.
5. Eliminate milk and grains. Enough said.
6. I never felt healthier when I "juiced" for a month. Throw lots of vegetables and blueberries/banana in a mixer, add water.
7. I was wrong about weight training. I think It does come as a nice compliment to MMA. And can help weight loss and give functional strength. I did push ups and pulls ups for half a year almost every day. And my strength in grappling went up considerably, without loss of speed.
8. Nothing beats running on treadmill when it comes to loosing weight ( at least for me).
9. BCAA works when you are dieting. I felt a lot more energy.
10. Somehow volume of food matters to weight loss as well. But I can't explain it.
11. Calories in - out are important , but not for overall health, or for long term weight loss. Useful in a shot term though.
I will spend summer woking and studying in Ecuador ( here now ), and Chili, will use that time to get to a ripped 230
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Good luck everyone, my apologies if I offended anyone. I did my research, but was too lazy to post studies and etc.