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  1. I'm not saying that a ketogenic diet can't be a...

    I'm not saying that a ketogenic diet can't be a path to successful weight loss. However, like ultra-low-fat diets, they aren't sustainable/optimal in the long term.
  2. Uh, your body needs carbs. Don't be afraid of...

    Uh, your body needs carbs. Don't be afraid of them.
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    This might be helpful: ...

    This might be helpful:

    http://www.cfsan.fda.gov/~dms/qatrans2.html
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    The most definitive recommendation/study on trans...

    The most definitive recommendation/study on trans fat stated that there is no safe intake level and that it should be eliminated from the diet if at all possible. However, since many animal products...
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    Your assertion of a 4000 calorie deficit is...

    Your assertion of a 4000 calorie deficit is really dubious. Post some info about what you're eating/doing so we can figure out what's what your caloric intake/expenditure actually is.
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    :thumbup: So true...

    :thumbup:

    So true...
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    You've given some good background info, but we...

    You've given some good background info, but we need more specifics to help you figure out what you need to do/change. The following info would be helpful:
    1. Bodyfat %: it makes a big difference...
  8. It really just depends on what you get. ...

    It really just depends on what you get. Obviously, you're not going to have as much control over the nutrition of a restaurant's food as you would over your own, but if you check out the menu...
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    There are quite a few formulas out there for...

    There are quite a few formulas out there for calculating caloric intake; just do a search. They'll give you slightly different numbers but should provide a pretty good starting point on which to...
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    Unless you crack open an old thermometer and take...

    Unless you crack open an old thermometer and take a swig, it'll take many years for mercury to have any noticeable detrimental effect. Hopefully there'll be some definitive studies on safe intake...
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    A can a day shouldn't be a problem. The...

    A can a day shouldn't be a problem. The frequently cited FDA recommendation with much lower limits (around a can per week) that you might've seen is intended for pregnant women.
  12. Based on this, go ahead and use the ~3000 calorie...

    Based on this, go ahead and use the ~3000 calorie diet you posted as a starting point instead of scaling it down to 2500.
  13. Sorry about not being more specific with my EFAs...

    Sorry about not being more specific with my EFAs comment. You should go with the fish oil instead of Udo's since, on a diet with adequate fat, omega-3s are the only EFAs you need to get from...
  14. Also, your diet plan looks good; just adjust the...

    Also, your diet plan looks good; just adjust the portion sizes after you get a better idea of an appropriate number of calories for your bulk. The only thing you might want to change is your vitamin...
  15. You've probably been eating more than 1800...

    You've probably been eating more than 1800 calories per day for most of your life while remaining quite skinny. 3000 calories might be a bit high; the 2500 recommendation sounds a better as a...
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    You still use energy when you're asleep and your...

    You still use energy when you're asleep and your daily caloric intake reflects this, so doubling the amount of food you eat isn't exactly what you should do. Just increase your calories to account...
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    The GI of a food is not determined solely by its...

    The GI of a food is not determined solely by its sugar content. For example, fruit and fat-free yogurt have low GIs despite high amounts of sugar because of their fiber and protein content,...
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    The GI is going to be quite low because of the...

    The GI is going to be quite low because of the fat, protein and fiber.

    I'm not sure where you got the nutrition information you posted, but on the Wendy's website they have expanded nutrition...
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    The search function is definitely your friend;...

    The search function is definitely your friend; nearly everything you'll need to construct a good diet has been covered in quite a bit of depth many times before. Figure out how many calories you...
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    Err...light tuna is much lower in mercury than...

    Err...light tuna is much lower in mercury than albacore.

    http://www.cfsan.fda.gov/~frf/sea-mehg.html
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