Recently I have noticed that I am starting to break out with acne more than I ever have before. My whole forehead is breaking out and I want to figure out the cause and immediatey stop/reverse it.
Two weeks ago I decided to ditch crossfit for a strength cycle. Along with this o decided to try and maintain the leangains style of eating. So I went from not tracking my food and doing 3 on 1 off to my new program "20 Rep Squats." The program is meant for major muscle gains due to the supposed massive release of testosterone from working squats so hard. I'm pretty much following the "20 rep squat power program" found here http://startingstrength.wikia.com/wiki/20_Rep_Squats
My eating went from untracked to an attempted 1800 calories on rest days. Those calories broken down into 180+ grams of protein, sub 100 grams of carbs, and whatever fat comes after it. The workout days I am shooting for 3000 calories and hadn't been paying attention to carb/protein but from what I logged it seems I am getting at least 200g of carbs, 50 or so of which are my lunch meal from veggies, and 200+ grams of protein. My goal was to lean out while staying at the same or losing small amounts of weight. Maybe my calories are too high for that?
Could the acne be caused from massive hormonal changes? Should I reduce my total carb level and therefore insulin spikes? Is it a bad decision to go more than 200g a day of protein for a 180lb person?
Thanks for reading this. If anyone desires more information leave a comment and I will edit the question. I haven't ever been a victim of acne and I am hoping to prevent this.
UPDATE I figured out that my increase in fish oil intake was extreme compared to my previous intake and immediately stopped taking it. Within a week all of my extra acne cleared up. I have now started taking 1 pill per day and I think I'll stick with that for a while.
asked byjakeA (5506)
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on June 04, 2011
at 04:16 PM
Yes, sugar is a factor in acne in that it is inflammatory, but the cause also goes a little further than that. Dr Cate (Cornell trained MD in molecular biology) in her book "Deep Nutrition" has a section on acne in Chapter 11 entitled "How Inflammation Causes Scarring Acne" and it goes like this -
"Acne is a problem of oil oxidation. When we eat easily oxidizable, unnatural oils, they wind up everywhere - our arteries, our nervous system, our face. White blood cells mistake oxidized oil for the fatty acids that coat the surface of invasive bacteria, and squads of white blood cells race to the scene. And as you know, they show up swinging and strike at everything within reach. The acne lesion swells and reddens. Once the battle is over, the site is commemorated with a permanent pit. This is called cystic-nodular acne, an example of an inflammatory false alarm generated not by infection, but by oxidized oils. So if you or your teen are fighting acne, step one is getting off of vegetable oil. And while we're at it, get off sugar too. Sugar suppresses the immune system and feeds the bacteria living in acne pustules.
When I see a person with acne, it suggests they've been eating pro-inflammatory foods full of sugar and vegetable oil. Pro-inflammatory foods send powerful disruptive signals that will override signals for less urgent metabolic needs (like muscle development, as we saw in the last chapter). So people with bad acne are prone to hormone imbalances, reproductive challenges, and a variety of other problems."
So there you have it. And if you're into muscle development, sugar and vegetable oils will also divert nutrients away from muscle growth.
Vegetable oils are pro-inflammatory and animal fats are anti-inflammatory. And vegetable oils are in just about any processed food including so-called natural whole grain breads and in some protein mixes. You have to read everything you buy.
on June 04, 2011
at 02:46 PM
Your acne....like everyone's acne.....is caused by too much sugar in the diet. Simple carb, complex carb....it all turns to sugar in the end. Sugar is responsible for causing systemic oxidative damage that causes Sebaceous gland in the skin to secrete more oils (sebum) than they should. This causes blockages in the pores of you skin, and then it becomes inflamed. The inflammation is made worse again by the same sugar that caused the issue.....and so the cycle goes on. Acne is also affected by high levels of Testosterone.....but unless you're on the "roids" that shouldn't be the cause.
Leangains is great.....the Intermittent fasting portion of it is anyway. Martin isn't exactly Paleo.
If you're wanting to lean-out and lose your acne, you need to kill all grains, sugars, legumes, nightshades, and dairy from your diet....maybe nuts and most berries too. Eat meat, eggs, and green veggies. If you're Paleo, you should already be grain, legume and dairy free for the most part. To get 200grams of protein each day, you're either eating a crap ton of meat and eggs, or you're using protein powder. Either way, don't use protein powder, and don't eat so much! just eat all of your meals within a 8 hour time frame, don't snack and don't stuff yourself. Save the over-eating for a bulking phase. 200grams a day for a 180lb person is fine if you're wanting to bulk, and it's fine if you're getting all that protein from real food (within reason).....but you simply don't need that much.
follow the leangains intermittent fasting regimen, eat very-low-carb Paleo, and lift hard....you'll be zit free. Unless you're on the Roids that is. :-)