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dcDogz very normal log

SB Labs
Meetketchup said:
Yes. these types of carb sources may contain up to 50% that of regular 1g to 4 kcal carbohydrate.
Click to expand...
Right, well kinda.

Insoluble Fiber has 0 Calories
Soluble Fiber has 2 Calories
Sugar Alcohol depends on the type. Some have none. Some are up to 2g

Let's check the math....

Fat 4.5g*9c = 40.5
Protein 0 = 0
Total Carbs = 16
Net Carbs = 8g*4c = 32​
Sugar Alcohol/Fiber = 8g*2c = 18 (don't break out anything specifically the distribution)​
Total Carb Calories = 50​
Total = 90. Calories

They did their math right. It's probably pretty illegal for them to not
 
Meetketchup said:
I was simply making the point that net carbs are bullshit which is well established in the literature over the last two decades. If you disagree with that cool. Now let's not hack this man's log. :)
Click to expand...
They aren't bullshit if you use proper math 0-2c per gram. They certainly aren't 0 unless it is 100% insoluble fiber, which def has 0 calories. They took into account 2g for the "Net Calories" (math above) so 90cals is correct...which is what you initially rejeted
 
dcdogz said:
Check quest bars they are way off calorie wise
Click to expand...
Some of these have been hit with 3rd party analysis that their protein amounts are also bullshit, right? I think David bar got caught and basically took the approach that the results were fraudulent and lies. Creatine gummies got hit with that too.

Quest:
1765562769138.png

Fat = 9*9 = 81
Protein = 21*4 = 84
Total Carbs = 22
Net Carbs = 4*4 =16​

Total = 181. So they've got 9 carbs allocated to 12g of Fiber and 6g of SAs.

Erythritol is their top SA ingredient and it essentially has 0cals
Polydextrose has 1cal per gram, but we don't know the specific breakdown.

Hypothetically if all SA were erythriotol (1.2cal) and all Fiber was Polydextrose (12cal) they would be overstated by 3 calories?

Not too crazy
 
WED said:
Some of these have been hit with 3rd party analysis that their protein amounts are also bullshit, right? I think David bar got caught and basically took the approach that the results were fraudulent and lies. Creatine gummies got hit with that too.

Quest:
View attachment 222189

Fat = 9*9 = 81
Protein = 21*4 = 84
Total Carbs = 22
Net Carbs = 4*4 =16​

Total = 181. So they've got 9 carbs allocated to 12g of Fiber and 6g of SAs.

Erythritol is their top SA ingredient and it essentially has 0cals
Polydextrose has 1cal per gram, but we don't know the specific breakdown.

Hypothetically if all SA were erythriotol (1.2cal) and all Fiber was Polydextrose (12cal) they would be overstated by 3 calories?

Not too crazy
Click to expand...
22 x 4 on carbs

We count them all in this log
 
dcdogz said:
22 x 4 on carbs

We count them all in this log
Click to expand...
You can count as you wish obviously....but not all carbs are 4.

Best case it gives you some buffer and you're a bit lowish on the calorie intake. So more weight loss! Cheat code! Ha
 
As Someone who relied on those fiber hacks previously I can attest that once I started counting everything I had signifcantly more success and it's not close.

Ive personally seen tons of people struggle with weight loss eating those types of foods.

Net 5 carbs lol ain't no way
Screenshot_20251212_123955_Firefox.jpg
 
SB Labs
dcdogz said:
As Someone who relied on those fiber hacks previously I can attest that once I started counting everything I had signifcantly more success and it's not close.

Ive personally seen tons of people struggle with weight loss eating those types of foods.

Net 5 carbs lol ain't no way
View attachment 222193
Click to expand...
It's def a bit of false marketing bc it is more than 5 carbs bc fiber is partial carb depending on how much is insoluble...which they seem to have as nearly all insoluble

I think the have even done studies on nuts and different people absorbed/broke down them differently by examining their stool. So it might say 100cal and you could absorb 100 but others might absorb 75.

Gotta find what works best for yah and you're killing it
 
WED said:
It's def a bit of false marketing bc it is more than 5 carbs bc fiber is partial carb depending on how much is insoluble...which they seem to have as nearly all insoluble

I think the have even done studies on nuts and different people absorbed/broke down them differently by examining their stool. So it might say 100cal and you could absorb 100 but others might absorb 75.

Gotta find what works best for yah and you're killing it
Click to expand...
well im probably the other end and absorb 150% of it lol
 
WED said:
Ha. Yeah I feel yah on that. I see people consuming 4800 calories, staying lean, and just like "ain't no fucking way"
Click to expand...
we got to 4500 roughly, but slowly titrated up over the course of 10 months, but take a look @Valdosta if you want to blow your mind of aint no way lol
 
alright late update

was a bit busy this morning and my son had a school function so went to go eat lunch with him
he requested fried chicken.
not sure ive ever been so tempted to get a bite! lol

me with my lavash bread and air fried chicken lol

WhatsApp Image 2025-12-12 at 11.47.58 AM.jpeg

180.6

little heavy but calories bunched up again last night so to be expected

still down about .75 for a week, depending on weight tomorrow could be a pound. trying not to stress over it too much cant really help myself
man I got great fckin sleep last night. 6.5 was so good and killed it on pull.

although i was emailing coach about the hypo thing and i realized i forgot to do rear delts lol.
gonna hit em this evening at home with some dbs.

got 40 cardio on stairs, had to lower level a little i was a little fatigued, still got a good sweat but I probably could have done more.

got my maggrip in and loving it tho for neutral lat pulldowns. felt GREAT!
I front loaded pretty heavy to start and by wg lat pulldowns I was pretty spent.
probably why i forgot rears.

rope pullovers
93.5 x 13 up 5lbs
88 x 13
82.5 x 13

neutral lat pulldowns maggrip
170 x 14 up 1
165 x 14 up 1
157 x 11 same

tbar rows
145 x 12
135 x 12
135 x 10 down 1

seated rows
100 x 12
95 x 11 down 1
90 x 12

wg lat pulldowns
165 x 11 down 1
165 x 10 down

rear delts
FORGOT
dbs tonight chest supported

single arm bicep curls
27.5 x 15 down 5lbs
27.5 x 14
27.5 x 13
went a little easy, hit them so freaking hard tuesday they didnt feel right

straight arm curls
60 x 11
50 x 12
50 x 11

35lb plate crunches
20 x 4

40 stairs
food today need to adjust a little but what we're running with
1765568111435.png

1765568122320.png

konjac noodles and sardines with hot sauce! goated breakfast of champions! loving these stupid fucking fish lol


Screenshot_20251212_092207_Gallery.jpg
 
dcdogz said:
we got to 4500 roughly, but slowly titrated up over the course of 10 months, but take a look @Valdosta if you want to blow your mind of aint no way lol
Click to expand...
Yeah I follow his blog. He's not real life lol

Maybe I need to drink 12 gallons of skim milk
 
SB Labs
check ins done! down a just about a 1lb!. still have a little bit to go tho.

cardio done this am!

new macros

245 protein, 45 fat, 205 carbs training 2205 cals
245 p, 45f, 150c rest 1985 cals

fuuuuuuuuuuuuck me lol.
all good, already set up my sunday food plan for the most part.
 
Where are you at weight wise? Just check the OP from a while ago and amazing 70lb loss/transformation....but that was 18 months ago
 
WED said:
That's awesome. Amazing
Click to expand...
i yoyod alot previously before kinda finally figuring it all out, then got with coach and made my best gains ever, muscle growth wise and cutting wise.
its hard as shit but id rather this then where I was previously. I was already working out, already doing the stuff so having a real plan made all the difference with goals.

i woulda 100% fucked up my bulk left to my own devices and probably messed up the cut. knowing myself i woulda cut the bulk short, where we pressed forward, and I probably would have stopped cutting already and we are still pushing a little further.

just handed coach the controller and let him play the game for me.
 
dcdogz said:
alright late update

was a bit busy this morning and my son had a school function so went to go eat lunch with him
he requested fried chicken.
not sure ive ever been so tempted to get a bite! lol

me with my lavash bread and air fried chicken lol

View attachment 222196

180.6

little heavy but calories bunched up again last night so to be expected

still down about .75 for a week, depending on weight tomorrow could be a pound. trying not to stress over it too much cant really help myself
man I got great fckin sleep last night. 6.5 was so good and killed it on pull.

although i was emailing coach about the hypo thing and i realized i forgot to do rear delts lol.
gonna hit em this evening at home with some dbs.

got 40 cardio on stairs, had to lower level a little i was a little fatigued, still got a good sweat but I probably could have done more.

got my maggrip in and loving it tho for neutral lat pulldowns. felt GREAT!
I front loaded pretty heavy to start and by wg lat pulldowns I was pretty spent.
probably why i forgot rears.

rope pullovers
93.5 x 13 up 5lbs
88 x 13
82.5 x 13

neutral lat pulldowns maggrip
170 x 14 up 1
165 x 14 up 1
157 x 11 same

tbar rows
145 x 12
135 x 12
135 x 10 down 1

seated rows
100 x 12
95 x 11 down 1
90 x 12

wg lat pulldowns
165 x 11 down 1
165 x 10 down

rear delts
FORGOT
dbs tonight chest supported

single arm bicep curls
27.5 x 15 down 5lbs
27.5 x 14
27.5 x 13
went a little easy, hit them so freaking hard tuesday they didnt feel right

straight arm curls
60 x 11
50 x 12
50 x 11

35lb plate crunches
20 x 4

40 stairs
food today need to adjust a little but what we're running with
View attachment 222198

View attachment 222199

konjac noodles and sardines with hot sauce! goated breakfast of champions! loving these stupid fucking fish lol


View attachment 222200
Click to expand...
That looks fucking terrible lol.

I've never had sardines, and I'm not really a fan of fish to begin with but, I just can't make myself eat minnows....
 

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