-Diablo's Journal, 20 Dec 18

if you have been fasting or with the ketogenic diet you will gain more weight, but it's just water retention. I eat a lot of calories every weekend(3000+) but as I eat less during the week I don't gain real weight.  

I just finished reading it, thank you for sharing!  

Good information. Helps especially during the holidays. Thank you.  

You're welcome! Handy for this time of the year. 

Now on my to do list for this weekend.....deplete glycogen stores ;) 

Tell me about it, maybe a good time to do some supersets, drop sets or a long jog. :P 

I think this helps explain why I put on so much weight since muscles hold glycogen and the bigger they are, the more they hold. Only really 1 large surplus day and one moderate surplus day and I gained 13 pounds. I like this quote: "Glycogen depletion Compared to sedentary people, athletes have more muscle and can better synthesize and store glycogen.[16][17] A small study found the maximal storage capacity of its subjects (three male collegiate athletes) to be 629–1,146 grams, with an average of 810 grams.[18] That’s way more than the 341–593 grams (85–127 in the liver, 256–466 in the muscles, as we saw previously) carried by the average man. Note that, to reach those numbers, the athletes followed a specific protocol: the first three days, they depleted their glycogen stores with exercise and a low-carbohydrate diet; then, for each of the next seven days, they consumed 3,500–5,000 calories, of which 80–90% came from carbs (760–990 grams). On the first day of this week-long binge, all the extra energy served to refill glycogen stores; the athletes didn’t gain any fat. On the second day, fat synthesis amounted to only 30 grams. On the third day, to only 45 grams. At the end of this week-long binge, the athletes had gained 4.6 kg (10.1 lb) on average, of which 1.1 kg (2.5 lb) was fat. Only half of this fat came from the enormous amount of carbs consumed; the other half came from the proportionally little fat consumed." 

"Making fat from carbs As the study we’ve just examined demonstrated, once your glycogen stores are full, the carbs you ingest can be stored as fat. This process, called de novo lipogenesis (DNL), takes place when you regularly consume more calories than you burn.[19] DNL is your body’s least preferred way to use carbs; your body would rather, in order of priority, burn them for energy, store them as glycogen, or even burn them off as heat.[20]" 

^For the people who think carbs=fat gain. Only if your glycogen stores are full. So yes, long-term overeating and no exercise can be lead to storing carbs as fat but your body will store fat as fat much easier. 

"In one study in healthy men, a single meal of bread, jam, and fruit juice supplying 480 grams of carbs (93% of the calories in the meal) resulted in a DNL of only 2 grams over the following 10 hours.[21] Most of the carbohydrate (346 g) was converted into glycogen, while the remainder (133 g) was burned directly. During the same 10 hours, 17 grams of fat was burned for energy, so 7 grams more than the sum of the meal’s fat (8 g) and DNL fat (2 g). In other words, the subjects burned their body fat — they “lost weight”. Another study had healthy adults consume 150% of their caloric requirements for five days, with the surplus energy coming entirely from carbs (684 g/day).[22] The resulting DNL was ten times greater than experienced during a maintenance diet (100% of caloric requirements), though it still amounted to only 5 grams of fat per day. Note that, after a year, 5 grams per day makes 1,825 grams (4 lb), which is a lot, but note also that the study participants ate 50% more than normal."  

Very interesting stuff! So even though they ate 480 grams of carbs they had a negative fat balance in their body after 10 hours. 

very intuitive!! thanks for the good read! 

Kamal sends some good stuff! 

For that college athlete study? It would be super interesting to try the same thing with people suffering from obesity and other metabolic issues and compare the results.  

Too much protein also can store as fat...weird but true