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Theory
10-03-2011, 07:41 PM
Alright I know there are a couple people on here that are very knowledgeable in nutrition. I am trying to start a new diet a cut out all the bad food and start eating well because I know thats holding me back. I'm trying to get an idea on diets. This is what I eat on a normal basis.

Breakfast-
Bagel and cream cheese with water or a bowl of cereal

Snack-
Muffin and a 20oz Dr. Pepper

Lunch-
Meat sandwich on wheat and a nutrigrain bar and a water

Snack-
Canned soup saltine crackers and a water

Dinner-
Some times I don't eat dinner or I'll eat a sandwich and some water.

I don't think I eat to bad but not enough. This weekend I cut fast food from my diet. I cut back drastically on the soda. I am 5'11" and 170. I think I am skinny fat and want to still put on size and eventually start cutting but I want to bulk first. I used to take supplements but stopped because I didn't feel like they did anything. I am not against taking them again tho. I workout 4 times a week and do cardio at least 2 times a week. Hopefully someone can chim in and give me some insights on what I should be eating then what is above.

Spec C
10-03-2011, 08:31 PM
Most supplements do very little. Definitely stick to the basics, when you add them in.

Your diet is mostly carbs. It is quite honestly pretty crappy.

Read this. BUT do the reverse. Instead of subtract 650 calories from your maintenance add 500.
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

Eat 4-5 meals a day.

After you read that, report back with the numbers you got(protein/carb/fat), and your bodyweight, and we can see if you are on the right track.

If you need something that is going to physically tell you exactly what to eat read this.
http://www.scivationbooks.com/leanmass.htm

It will lay it all out for you with food quantities, meals, etc.

HTH

Theory
10-03-2011, 09:20 PM
3400 is my caloric baseline, 255g of protein per day and 1020 calories devoted to protein, fat intake is was 884 calories a day or I think 98g, Carbs was 1496 calories or 374g per day. My body wieght is 170.

Bill Cosby
10-03-2011, 09:25 PM
Here's what I eat it might not be the healthiest but I've lost weight and it's cheap and easy

Breakfast-1 bowl fiber one w/light soy milk

1st break-sandwich w/ fat free cheese and low sodium lunch meat with yogurt

2nd break-salad w/albacore tuna and fat free ranch with banana

Lunch-sandwich w/ fat free cheese and low sodium lunch meat with almonds, carrots and celery

3rd break-sandwich w/ fat free cheese and low sodium lunch meat with yogurt

Water all day

Spec C
10-03-2011, 09:28 PM
Are you naturally pretty skinny?

I would start around 15 cal/lb +500= 3050calories

Protein(1.5)-255g(1020cal)
Fat(25%)-85g(765)
Carb-315(1260)

I think that would be a decent starting point for bulking. If you start to pick up fat quickly, rather then cut total calories, I would keep the calories the same on your workout days, and maybe drop 500 off on non workout days.

Theory
10-03-2011, 09:35 PM
Wow my math sucks lol. I've always been pretty skinny I was 130 at 18 and I'm 22 right now.

Spec C
10-04-2011, 06:13 AM
I think that should get you on your way.

Even if you wanted to start at maintenance for a few weeks, say 2500 calories, and then jump to 3000 when progress slows that is an option, and may be an easier transition.

Something like this to start:
255 pro(1020cal)
70 fat(630cal)
215g carb(860)
-------------------
2510 Calories


What days do you lift, and what time typically?

Theory
10-04-2011, 08:26 AM
Mon to Thursday around 4.

Spec C
10-04-2011, 09:28 AM
Try and get the majority of carbs around your workouts. I would say maybe 60% between pre/post workout meals.

Theory
10-04-2011, 10:28 AM
Alright sweet thanks for the help man.

Spec C
10-04-2011, 11:47 AM
Noo worries. Report back with your progress.

nelsmar
10-04-2011, 02:30 PM
That article was a really good read! I am always afraid of too many carbs, looks like i need to make a few changes :)

Spec C
10-04-2011, 02:52 PM
That article was a really good read! I am always afraid of too many carbs, looks like i need to make a few changes :)

Yea just keep in mind if you don't handle carbs well you may need to drop them some. If you are an endomorph start on the low end.

What you can do is set up a workout day with it outlined as he lays out, and then a "non" where you lower carbs, and raise fat a bit. Typically I will do like 125-140 on workout days, and 0-40 on non, depending where I am in my dieting.

Or you can do a more in-depth carb cycle like this
http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/a_beginners_guide_to_carb_cycling

Dsquared Upholstery
10-27-2011, 02:17 PM
Alright I know there are a couple people on here that are very knowledgeable in nutrition. I am trying to start a new diet a cut out all the bad food and start eating well because I know thats holding me back. I'm trying to get an idea on diets. This is what I eat on a normal basis.

Breakfast-
Bagel and cream cheese with water or a bowl of cereal

Snack-
Muffin and a 20oz Dr. Pepper

Lunch-
Meat sandwich on wheat and a nutrigrain bar and a water

Snack-
Canned soup saltine crackers and a water

Dinner-
Some times I don't eat dinner or I'll eat a sandwich and some water.

I don't think I eat to bad but not enough. This weekend I cut fast food from my diet. I cut back drastically on the soda. I am 5'11" and 170. I think I am skinny fat and want to still put on size and eventually start cutting but I want to bulk first. I used to take supplements but stopped because I didn't feel like they did anything. I am not against taking them again tho. I workout 4 times a week and do cardio at least 2 times a week. Hopefully someone can chim in and give me some insights on what I should be eating then what is above.

First thing I noticed was the incredicble amount of junk and procesged foods you are taking in. I dont really see and solid sources of protein besides a few slices of meat. I dont have the time to write out a meal plan but I would definitely advise eggs and or a protein shake for breakfast. I do both personally. Cream cheese is OK at best but it's loaded with low quality fat. You want to get almond and better quality fat in your diet but.

Most supplements do very little. Definitely stick to the basics, when you add them in.

Your diet is mostly carbs. It is quite honestly pretty crappy.

Read this. BUT do the reverse. Instead of subtract 650 calories from your maintenance add 500.
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

Eat 4-5 meals a day.

After you read that, report back with the numbers you got(protein/carb/fat), and your bodyweight, and we can see if you are on the right track.

If you need something that is going to physically tell you exactly what to eat read this.
http://www.scivationbooks.com/leanmass.htm

It will lay it all out for you with food quantities, meals, etc.

HTH

Try and get the majority of carbs around your workouts. I would say maybe 60% between pre/post workout meals.


HAve to agree completely with this. I like to get a large amount of my carbs in around training time. IT wont hurt to get some oats in the morning and since you're probably a hard gainer, carbs before bed will not hurt. Supplements really dont do anything. They MAY help a BIT but the dieting is really going to show you the results your after

AC Slater
11-09-2011, 09:17 AM
Cut out the carbs completely for two weeks. Eat only meat and fat. Bring complex carbs in slowly when you hit your desired weight. Bagels? come on man.

Spec C
11-09-2011, 10:58 AM
Cut out the carbs completely for two weeks. Eat only meat and fat. Bring complex carbs in slowly when you hit your desired weight. Bagels? come on man.

Bagels are fine as a carb source. I probably wouldn't slather it with full fat cream cheese, or butter though..heh

Dsquared Upholstery
11-09-2011, 11:31 AM
Cut out the carbs completely for two weeks. Eat only meat and fat. Bring complex carbs in slowly when you hit your desired weight. Bagels? come on man.

I dont know about cutting out carbs completely. Actually, it's a great way to get burned out and give up when the diet is unrealistic like that. I like to eat whole wheat bagels when I dont have time to make oatmeal.

Theory
11-09-2011, 03:21 PM
That was never a set diet like this is what I'm going to eat. Thats just what I ate on the norm never really thought about it just ate what I liked.

Dsquared Upholstery
11-09-2011, 03:56 PM
That was never a set diet like this is what I'm going to eat. Thats just what I ate on the norm never really thought about it just ate what I liked.

IMO, you dont need to get all crazy. Just get some more protein in there and try to get better carbs.

EFinyouup
11-10-2011, 11:55 PM
Breakfast - nothing And two oxyelite pro
Lunch - Some kind of chicken with fruit and a veggie and one oxyelite pro
Dinner - Go to gym before and get a little turkey sandwich

Dsquared Upholstery
11-11-2011, 07:40 AM
Thats not enough food. people get so carried away with supps, you guys need to eat... said with love haha!

Spec C
11-11-2011, 08:04 AM
Thats not enough food. people get so carried away with supps, you guys need to eat... said with love haha!

Yea unless that is 2lbs of chicken at lunch, and 3lbs of turkey on a full loaf of bread at dinner..hahah

or

You are a woman.

or

12 years old, and 98lbs

BigJsaid
11-15-2011, 12:45 PM
u guys ever deviate from your diet and feel like shit and guilty as fck afterwards?
mine wasnt even bad(one cup of fries from Pat's and one spicy chili dog)
but right now i feel like i gotta fast, water log, n do 30 min of heavy bag.

Dsquared Upholstery
11-15-2011, 01:06 PM
u guys ever deviate from your diet and feel like shit and guilty as fck afterwards?
mine wasnt even bad(one cup of fries from Pat's and one spicy chili dog)
but right now i feel like i gotta fast, water log, n do 30 min of heavy bag.


All the time. I don't get too worried about it though. We arent machines so it's hard to eat perfect constantly. As long as you have a solid general gameplan and get your nutrition in, there isnt anything to stress about. It take years to develop a good body

Spec C
11-15-2011, 05:33 PM
I'm a machine. lol

Na but seriously I almost never break my diet, but I have my once a week refeed in which I pretty much cancel out any cravings I have. I just prefer it that way, I need a lot of structure.

I took down about 17k calories this Saturday.


That said you gotta live life, especially if you're not getting ready for a show, etc. If you mess up, move on and just get back to it, don't stress over it.

If you are moving in the right direction and making progress, then don't worry about it once in a while. If it becomes so frequent you are not progressing or crawling along you might want to step back and ask yourself if you need to make some changes.

ph8ed4life
11-15-2011, 06:02 PM
Wow, awesome info. I will definitely be reading into those articles, thanks!!

bmxican
11-16-2011, 01:25 AM
u guys ever deviate from your diet and feel like shit and guilty as fck afterwards?
mine wasnt even bad(one cup of fries from Pat's and one spicy chili dog)
but right now i feel like i gotta fast, water log, n do 30 min of heavy bag.

consistency is what counts. Remember just like mother earth she has 4 seasons, our bodies need breaks as well from constant strict dieting/supplements/working out as well. If it was always winter or always fall or always summer we'd be fucked!

bmxican
11-16-2011, 01:30 AM
direct quote from Big A ifbb Pro. easy stuff to follow man. get to it!! Train intense and keep the protein flowing!

This is a general guide for beginning and intermediate bodybuilders that don't know the principles behind muscle growth yet or are not happy with the results that they are currently getting.

We will go through training, diet and gear. I will
tell you the principles behind everything that I
recommend for you to do, so you can understand why
certain things happen, so in the future you can fix
problems yourself.
Bodybuilding is a very simple and logical endeavour.
Everything that you do has to be logical. Only logical
actions will give you results. Every time that you
come across a new principle, always ask yourself it it
makes logical sense. If it does not, dump it!

TRAINING

Why does a muscle grow? Because it has to adapt. When
does it have to adapt? When you expose it to something
that it has not done before. When is something that it
has not done before? When the muscle is taxed 100%.
That's 100% effort. What's 100% effort? When you train
to 100% PHYSICAL, not mental failure. So, to make the
muscle grow, you have to train with 100% effort
otherwise, the muscle will not adapt/grow.
Now, using the above logic, for a set to be beneficial
to your growth, it needs to be 100% effort. So, a 100%
effort set of an exercise, will make you grow. Then,
what is the point to do a second set of that exercise?
You cannot go more than 100%. The muscle already has
been taxed by 100% from the first set, so why should
you do a second one? You will just eat into your
recovery ability.
So, you should only do one set to failure per
exercise. Later on, I will describe the training
program and how exercises and warm-ups are involved.

A muscle will not grow until it's recovered. The
muscle will not begin to recover until the nervous
system is recovered. It takes roughly 24hours for the
nervous system to recover from a workout. Only then
will the muscle begin to recover and grow. So, you
should never train 2 days in a row. Even if you train
different bodyparts, you still use the same nervous
system. You train 2 days in a row, your nervous system
recovers, but by the time the muscles begin to, you
train again, so the body has to concentrate again on
recovering the nervous system.
A training frequency of 3 days per week (Mon, Wed,
Fri) is more than enough. Numerous pros, including
myself, train like this offseason for maximum growth.
Even if you use streroids, you still have to train
like this. steroids increase your recovery ability,
but they also make you stronger at a quicker rate. The
extra strength will give you the ability to train
harder/tear more muscle tissue, so you will need the
extra recovery that the steroids will give you.

The following is a great training program that I
recomend:

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

You do a lot of warm-ups for your first exercise of
the day. You do one warm-up for the first exercise of
each bodypart, only to optimise the firing of te
neuropathways.
Let's use chest as an example - if for example your
max (work set) in the incline press is 3 plates, then
you do 2 warm-ups with the bar, 2 warm-ups with one
plate, 1 warm-up with 2 plates and then your work set
with 3 plates. The work set is a set where you fail at
about 6 reps. Every workout, you have to do more reps
or increase the weight in that work set (remember, the
muscle has to do something that it has not done
before). So if one work out you fail with 6 reps, the
following nothing less than 7. When you reach 8 reps,
the following workout you should do (increase) a
weight where you can do minimum 4 reps. Then increase
your reps again every workout until you reach 8 again,
and so on. Each rep has a tempo of 2-1-1. That is 2
seconds in the negative, one second in the contraction
and 1 second in the positive.
Then, after you fail in the incline press, you move
straight to flat flyes. You do not need a warmp now
because your chest is more than warm after you failed
on presses.
And that's it for chest. The basic routine stays the
same. If you want variety, small changes as using DB's
instead of BB or doing flat presse and incline flyes
for example, is mor ethan enough variety to keep the
muscle 'confused'.

DIET
VERY simple. Very important that you try to get as
close to 500g of protein per day. Easiest way to do
that is to have a whey protein shake in water with
every meal. Fats and carbs don't matter. Calories
don't count, macro nutrients (protein, fat, carb) do.
If you get to add fat on, just cut out the fats and
keep your carbs bellow 300g/day. That's all it is!
Very simple, but hard to stick to, so not many people
get results. On gear, the more protein you eat, the
more you grow. Is as simple as that. Gear maximises
protein synthesis.

Efhatched
11-16-2011, 01:32 AM
i dont know man, Han in Tokyo Drift put away food like noones buisness. he was fuckin eating in every scene, even most of the driving scenes lol

bmxican
11-16-2011, 01:44 AM
i dont know man, Han in Tokyo Drift put away food like noones buisness. he was fuckin eating in every scene, even most of the driving scenes lol

eating little cupcakes or fortune cookies hah, get your ass some chicken and rice with asparagus. get two or three cans of tuna gobble it down, buy a whole chicken from frys and murder it, hell eat the fucking skin too.

Spec C
11-16-2011, 07:56 AM
What year was that written?

bmxican
11-16-2011, 12:06 PM
early 2000s

Spec C
11-16-2011, 12:38 PM
Yea, you can tell as some thoughts are a bit dated. But none the less, some info to be had there.

tfizzle
11-17-2011, 08:50 PM
Man I came late to this party. Balanced diet is the way to go. CARBS,PROTEIN & FAT. greens are unlimited of course. Someone mentioned processed foods to I would def try to get rid of all that stuff as much as possible. A good thing to remember is carbs that aren't used with be processed in the body to fat, same goes for sugar. So your body uses insulin for energy and what isn't used is stored as fat. It takes energy for your body to make those transitions too. So that sluggish feeling when u eat a lot, for example pizza ... It's taking all those carbs and breaking them down. Geez I wish I could draw a diagram to explain this. But look at it as a zig zag line going up and down to manage your food intake and processing... The more straight u can keep that line the better. That's why eating the 5-6 times a day is important as long as u do it with the right foods. And not all have to be meals just good snacks.

One thing u can do is boil a dozen eggs at the beginning of the week and eat like 2 a day with 3 links of sausage and one piece of toast (whole wheat not enriched) and a piece of fruit that should get u up for the day. For snacks try to find Greek yogurt its full of potassium and u can mix granola in it to fill u up and have like a serving of nuts almonds. (Approx 16) lunch maybe have a sandwich I would try and use boars head meat(protein), throw a avocado in there (fat) unlimited greens again its a lil expensive but worth the it cause its top quality. U can use the CARBS in the bread for energy to finish out your day... Snack have oatmeal and a piece of cheese (fat) so that's carbs and fat... Then dinner it depends on what your goals are.. fish's and chicken are always good. Me personally try to limit the red meat lately. Then before bed I would take a protein shake with peanut butter using almond milk .... Maybe this helps u get a idea ...I hope it does.

Bmxican posted that info although I don't agree with 500grams or even 300 grams of protein a day. It should be more to 1g/lb unless you want to lean out in that case I would take in your grams per/lb of YOUR Target weight.

But mostly listen to your body you know it better than anyone. Food journal would help and then with your diet times might vary on when u eat and how u eat. Take in CARBS before workout then burn em out. A lot of good info thru here and some knowledgeable people.

But good luck with what your looking for... Self discipline and self motivation is the real battle but once u find your routine you will like it. Your body works like a clock...rhythm and in sync. Noticeable changes in your metabolism... Even the heat your body produces.

Good luck

Spec C
11-18-2011, 07:33 AM
...........


Thanks for the contribution.

Just a few things.
. So your body uses insulin for energy and what isn't used is stored as fat..
Your body doesn't "use insulin for energy". Your body uses insulin to control blood sugar, and transport nutrients. Your body will use glucose, stored glycogen, or fat for energy, depending.

That's why eating the 5-6 times a day is important as long as u do it with the right foods. And not all have to be meals just good snacks.
Arguably by not eating for periods of time ie. fasting you are in a state of heightened insulin sensitivity(good), which keeps insulin levels very low. Depending on when, and how you break this fast(post workout for instance) the large insulin response, could be a very good thing.

I have yet to see any actual study, proving the validity of the 5-6 meal thing. Although it does work, and has for years, is not necessary.IMO

When are you the most insulin sensitive? In the morning. Throughout the day, your insulin sensitivity declines.

Additionally there is thought that eating LESS frequently may be easier on the pancreas as it doesn't have to produce insulin every 2-3hrs.

In terms of muscle building there is fairly new research showing larger, less frequent meals may be better due to a potential refractory response.
http://www.musculardevelopment.com/component/content/article/135-supplements/2827-investigating-optimal-protein-frequency-the-nemesis-of-high-protein-meals-has-a-name-and-its-name-is-refractory-by-layne-norton.html


Bmxican posted that info although I don't agree with 500grams or even 300 grams of protein a day. It should be more to 1g/lb unless you want to lean out in that case I would take in your grams per/lb of YOUR Target weight.
I agree that 500g is a pretty wild recommendation, and not needed for the VAST majority of people, if anyone at all.

However I were trying to lean out, protein would likely be higher. Not lower. Not only is protein muscle sparing, it has a higher thermal effect when compared to carbs/fat.

tfizzle
11-18-2011, 03:27 PM
F I meant glucose... Your right. Well mostly all the info I have I gotten thru really great sources . Being in the fire academy def has it perks. Whenever we have our nutritionist in I steam roll her with questions to no end. Same goes with our strength training and stability people.

Well I know what works for me right now my routine is as solid as its ever been. My diet could be more strict ... Actually ill try and make it a point of emphasis :-) not a goal tho.

Yeah I guess I should say I train 10 hour days at the academy so my body is constantly begging for energy and to be hydrated. Then sometimes if I find another round ill hit the gym again after.

So then the lean vs bulk comes in... Since I carry approx 50 lbs of gear in full turn outs and scba I am looking more to lean out so I can be more agile and lighter on my feet. Supplement wise I just take protein and krill oil...

I could probably use something to help my body recover quicker from day to day...? Any suggestions???

Spec C
11-18-2011, 03:51 PM
Bcaa's. A good product such as recover pro, xtend, or bulk powder in either 2:1:1 or 4:1:1 I'd just skip the pills or any over priced crap from gnc

tfizzle
11-18-2011, 05:59 PM
Bcaa's. A good product such as recover pro, xtend, or bulk powder in either 2:1:1 or 4:1:1 I'd just skip the pills or any over priced crap from gnc

Gnc is wack. So is that something you take at night? I usually just have the shake at night. And try to get some good sleep. I'll check it out tomorrow. I should be getting my lunar glide 3s in too.

Spec C
11-18-2011, 06:19 PM
Gnc is wack. So is that something you take at night? I usually just have the shake at night. And try to get some good sleep. I'll check it out tomorrow. I should be getting my lunar glide 3s in too.

No, it is something you would take during your workout/cardio, between meals to stimulate protein synthesis, the middle of the night if you wake up to pee, etc. Just depends how much you want to consume.

At the very least durring workout/cardio, or anything strenuous, and possible after.

In the simplest terms BCAA's are the bulding blocks of protein. However unlike a shake, or food they are free form and require no digestion, thus giving you an immediate spike in amino acids.

Something like XTEND also has Citruline Malate which will also aid in recovery.

tfizzle
11-19-2011, 11:41 AM
No, it is something you would take during your workout/cardio, between meals to stimulate protein synthesis, the middle of the night if you wake up to pee, etc. Just depends how much you want to consume.

At the very least durring workout/cardio, or anything strenuous, and possible after.

In the simplest terms BCAA's are the bulding blocks of protein. However unlike a shake, or food they are free form and require no digestion, thus giving you an immediate spike in amino acids.

Something like XTEND also has Citruline Malate which will also aid in recovery.

nice. Thanks for the info. I'm still learning about all the supplement stuff. If I have any more questions ill try and send em your wayp

bmxican
11-21-2011, 09:11 PM
If your going to spend money on BCAA's look into LBA's & EAA's as well. And I am trying to hit as much protein as possible, but for me it's all about keeping my carbs in check really whether I want more size/fat/leaner look. Fuck carbs just mess me up so easily.

Spec C
11-22-2011, 04:39 AM
Lba's are pretty questionable to me, but jmo. Phil Hernon pushes them because he makes $$ off them. I would just spend my money on some Pepto-pro which atleast has some scientific validity, personally.

EAA's are good, but BCAA is preferred IMO. If you are eating you are getting plenty of the other AA's. The only time when EAA's are really beneficial over BCAA is if there is a lack of other AA's present they will stimulate protein synthesis longer. With BCAA, using them as I described between meals, intra workout, etc it isn't really a concern. Again, jmo.

To each his own! I recommend anyone do their own research and buy/do what you feel is best. Lots of conflicting opinions out there, and you will find people on both sides getting great results. You just need to figure out which you believe in most. You also need to see if there is a motive in that opinion.ie Does said person make money everytime you buy the item he recommended?

I tend to lean towards someone like Layne Nortons opinion being he is a PHD, and has done actual studies on protein synthesis, BCAA/Leucine supplementation, and not looking to sell something.

bmxican
11-22-2011, 11:39 PM
Lba's are pretty questionable to me, but jmo. Phil Hernon pushes them because he makes $$ off them. I would just spend my money on some Pepto-pro which atleast has some scientific validity, personally.

EAA's are good, but BCAA is preferred IMO. If you are eating you are getting plenty of the other AA's. The only time when EAA's are really beneficial over BCAA is if there is a lack of other AA's present they will stimulate protein synthesis longer. With BCAA, using them as I described between meals, intra workout, etc it isn't really a concern. Again, jmo.

To each his own! I recommend anyone do their own research and buy/do what you feel is best. Lots of conflicting opinions out there, and you will find people on both sides getting great results. You just need to figure out which you believe in most. You also need to see if there is a motive in that opinion.ie Does said person make money everytime you buy the item he recommended?

I tend to lean towards someone like Layne Nortons opinion being he is a PHD, and has done actual studies on protein synthesis, BCAA/Leucine supplementation, and not looking to sell something.


Different ways to skin a cat right! At least your not so stuck on a one way street like I seem to find in soo many people that think Layne Norton is god. I read a lot of his stuff, but I tend to follow my body more. The LBa's and Eaas along with BCAAs' work good for me. The eaa's are cheap enough where I can afford all three supplements. I am actually leaning more on a liquid based diet starting December. I recently met this guy and WOW dood is straight bad to the effin bone and swears by the liquid food more. In order to find stuff that works for you gotta experiment!

Spec C
11-23-2011, 06:56 AM
Different ways to skin a cat right! At least your not so stuck on a one way street like I seem to find in soo many people that think Layne Norton is god. I read a lot of his stuff, but I tend to follow my body more. The LBa's and Eaas along with BCAAs' work good for me. The eaa's are cheap enough where I can afford all three supplements. I am actually leaning more on a liquid based diet starting December. I recently met this guy and WOW dood is straight bad to the effin bone and swears by the liquid food more. In order to find stuff that works for you gotta experiment!
Absolutely.
I have been around long enough to know there are MANY ways to get to the end goal.

When I structure a diet for someone for instance, I will ask them a million and one questions and start them on what I feel is best suited for THEM, something they can STICK to. Consistency is key. What good is putting someone on something they can't follow, or are MISERABLE on. Even prepping for a show, there are ways to stay sane.

FWIW I don't agree with some thing Layne has to say, but in regards to BCAA supplementation, and things like "gi is bullshit", and some other things I think he is on the money.

Like I said EAA's are great for instance if you didn't eat a whole food meal for a long time pre-wo, then having EAA's(with added leucine) is probably more optimal then BCAA at stimulating protein synthesis. If you just ate 2 hrs before, or drank a whey shake, etc you will have PLENTY of EAA's circulating and BCAA's are preferred, especially with their high leucine content. LEUCINE is the key, that is really the important AA.

As for the liquid diet, I have been saying for years. If you need to drink a few more shakes a day, DO IT.. Just get the calories in for your goal. CONSISTENCY is important. If that means you gotta drink 4-5 shakes a day and only get 1 whole meal, that is better then the guy who misses meals all the time, etc. It is over blown IMO. Use a high quality protein powder, something like good blend of whey/casein/egg white like the Team SKIP or Trutein, etc. I always add some liquid egg whites to shakes, for added "whole food" factor, etc. You will still get fats, and carbs from whole sources anyway.

I am sure you saw the latest TEAM SKIP experiment, where he is having good results with just shakes for protein?

I personally would still eat as I enjoy it, but again it shows you can have a few of your meals be shakes and there is no need to stress it.

apSquidFace
02-01-2012, 01:57 PM
Morning - 3 eggs and some bacon with veggies (usually mushroom, chives, jalepeno, avacodo), a banna a few strawberrys and some blue berrys.. occasionally a kiwi and some almonds or walnuts

Lunch- Salad, with chicken, salami and veggies and home made balsamic, an apple or a banana

snack- baked veggies or beef jerky

dinner- Steak or Chicken maybe once a week fish or paleo pizza with chorizo or sausage, salad or spaghetti squash with walnut and honey.

dessert- if I am still hungry is berrys with coconut milk and honey

Bruticus
02-11-2012, 01:41 AM
I have met a few people who have gotten of grains completely and switched to fruit for carbs with great success.

3400 is my caloric baseline,

How did you come up with this number?

Spec C
02-11-2012, 08:27 AM
I have met a few people who have gotten of grains completely and switched to fruit for carbs with great success.



How did you come up with this number?

Eh. Fruits are a shitty carb source in terms of glycogen replenishment.

They have some health benefits, but also contribute to high triglycerides if you eat too much fructose.

As a carb source for someone lifting/sports not ideal at all.

I have seen people cut out grains and start consuming a considerable amount of fruit just to turn up with triglyceride issues. Like anything you need balance. A couple servings a day.

I really like berries when it comes to fruit.

Theory
02-12-2012, 03:03 PM
Alright well alittle update here is my diet as of now.

Breakfast-
6 eggs(5 egg whites and one full egg)
Wheat toast
No fat yogurt

Snack -
ON whey Protein shake

Lunch-
Chicken breast
some almonds and raisins
1 cup of whole grain noodles

Snack-
ON whey protein shake

Dinner-
6oz steak
1 cup whole grain noodles


I've only gained 4 lbs in since the first post, but I am only doing calisthenics and running not lifting. I planned to sign back up to a gym once I am done with school. I know my diet probably could use some work but I think its a big improvement over my original diet.

Spec C
02-12-2012, 03:32 PM
Alright well alittle update here is my diet as of now.

Breakfast-
6 eggs(5 egg whites and one full egg)
Wheat toast
No fat yogurt

Snack -
ON whey Protein shake

Lunch-
Chicken breast
some almonds and raisins
1 cup of whole grain noodles

Snack-
ON whey protein shake

Dinner-
6oz steak
1 cup whole grain noodles


I've only gained 4 lbs in since the first post, but I am only doing calisthenics and running not lifting. I planned to sign back up to a gym once I am done with school. I know my diet probably could use some work but I think its a big improvement over my original diet.

Looks decent bud. One EASY change to this is to add some sort of fat to those two ON Whey snacks. Just 1oz of cashews, almonds, peanuts, etc. Or nut butter of your choice. Shit even 3-5 fish oil caps would be fine here.

This is going to give you some extra calories, and slow down the digestion of that whey.

jdmcivic1
02-13-2012, 09:16 PM
This is my typical day:

7:30- oatmeal and a fruit

9:30- about 4 eggs, bacon and potatoes

11:30- 30 gram protein shake

1:30- chicken breast

3:30- meal from work. Everyday it changes but something like chicken parm, lasagna and pasta etc...

5:30- another 30 gram protein shake

8:00- whatever the wife makes. Examples- chicken and broccoli, tostadas with lean ground turkey, steak/chicken fajitas with veggies...

Dessert- couple of beers

MADEGO
02-13-2012, 09:52 PM
Going in for body fat testing on Tuesday 21st. It's not going to be pretty but I want to see where I am at. Also starting some nutrition classes next month to help me with diet/nutrition and managing my insulin levels.

Spec C
02-14-2012, 06:25 AM
Going in for body fat testing on Tuesday 21st. It's not going to be pretty but I want to see where I am at. Also starting some nutrition classes next month to help me with diet/nutrition and managing my insulin levels.

Keep us posted on the bodpod! Is it still at the polytechnic campus?

MADEGO
02-15-2012, 07:09 AM
Yes and only $20.

rosspetersonn
05-18-2012, 11:50 PM
According to me, I dont know about cutting out carbs completely. Actually, it's a great way to get burned out and give up when the diet is unrealistic like that. I like to eat whole wheat bagels when I dont have time to make oatmeal.

Waffle_Taco
05-22-2012, 09:32 PM
ur not fat maybe just out of shape