I have seen the orange juice tier list... but where is a chocolate milk tier list?! I plan to start to eat more again soon after my brief summer aesthetics shred, and I know of few good tasting brands, but not of necessarily most "peaty" brands. For example, lacking soy lectin.

Could not really find anything online, so I am asking here for those perhaps, more nuanced and refined choccy drinkers. Cheers

@RawGoatMilk88

My plan is to eat 15% fat (most if not all coconut) on days I lift, replace missing "gap" with carbs, and then on the light abs+walking days I will consume the usual 30% fats (butter, olive, fatty meats). I "exercise" everyday but lift only every other. I will do this starting this week and will go for a month and update this thread.

@Verdad

I have not, I will probably get one later in the summer. All my other bloodwork is pretty much perfect and I yearly have a TSH of 0.9-1.0 ... Thats what concerns me about lowering the fat so much, doesn't a lack of fats lead to lower test production? (not very knowledgeable in this area). What role of coconut oil fat have in test production?
I also believe my cortisol and estrogen are pretty low, I have no symptoms of them...but could be that my test is not necessarily "maximized"

Lets start a large discussion on getting shredded, with the ultimate aim to put the body into a primarily glucose oxidizing metabolism. For reference, I am talking about getting Jeff Seid 2014 and Marc Fitt levels shredded for the summer; https://youtu.be/I2Nvmr7yx54?si=8k4IjmiP0z-zZT7S

So to begin, I did a lot of digging of older posts on the Ray Peat forum and found many brahs were recommending a very low fat diet. (10-20%, and even lower!, of calories). Many were still eating at maintenance and getting sub10% BF. The goal was to load the body into a glucose-driven metabolism and flushing out PUFAs. The claim was also that once you reach a "level" of this glucose-dominated metabolism, that saturated fats could then be re-introduced without any problems - that is to say, fatty-acid oxidation would not occur and fat would not be out on.
What are the implications of a low fat diet? Would it not affect hormone production? Also does coconut oil have to be cut out as well or should it be included in the consideration of fat consumed?

The past month and a half I have been eating a slight deficit, and have noticed my body temp has decreased ever so slightly on average. I have started to supplement glycine and have upped my consumption of collagen rich foods to combat this - will keep an update since I only started this last week.

Overall in a month I have gradually lost about 10-12 pounds, muscles are still full and strength is fine (even hitting higher in some exercises). I believe I am currently at 9-10% (look good but not as diced as the Lads mentioned above).

Here is my routine for those interested;

Exercise - Lift 4 times a week, train abs 3 days week, walk on treadmill for 30min (200calories) everyday (walking does not create that "burn" (lactic acid buildup) that other forms of intense short burst cardio does).

Diet - All home made. Typical day is Raw milk+Collagen+Glycine and 4 eggs (coconut oil) with some small sourdough slices , Beef and coconut oil rice , More beef usually and olive oil pasta. My snacks are always just oranges and bananas. I consume Haagen-Dazs lightly on the weekend. 8 Oysters on the weekend as well. The occasion I do eat out, I immediately take a tablespoon of coconut oil when get home lol.

Supplements - Morning is Thorne D3 + K2, 400mcg Magnesium, 500mcg B1, and 500mg B3. Night is 500mcg Taurine, 500mcg B1, Strong B-Complex, 10,000 Biotin, 400mcg Magnesium.

Aesthetics will always be the way ...

@BioEclectic I will try that. And I completely agree, that much cardio is bad, and individuals who make 'sport' of it seriously have something wrong with them (goggins poopy pants) . In the end I am just trying to figure out why my muscles give out before my actual "tiredness" and breath give out. For most people it is the other wat around, no?

I am currently on my first 'cut'. I quote this because I was a very skinny kid and 2 years of eating 500+kal and lifting got me 30lbs of muscle put on and never once got chubby (perma bicep vein). Anyway, now I am at the point where I sense that putting on more muscle will make me look disproportionate. (aesthetics is my ideal).

So now I am cutting, eating less and doing 20ish mins of cardio after my lifts. Yet here is the issue I face - for awhile now, when I do intense cardio, my leg muscles always give out much before my cardiovascular system does. For example, I did a 4 mile run with frens (when i was doing no cardio) and my legs felt like they got steam rolled. However I was not breathing nearly as hard as my friends, face was not red, and very minimal sweating. My muscles always give out way before I actually get "tired"

I had a friend tell me that the pain you feel in your muscles is lactic acid, which is why you always feel the 'pain' on your lower quads or lower bicep. What does this say about my metabolism and how can I fix? Or am i just being a pussy...

I am asking here because my metabolism has always been excellent and is even more refined now after learning about Raymond 2ish years ago. So have no idea what this could be...