Breakfast - Nutrigrain cereal (Enormous bowl full) Supplements with breakfast - VitD - Magnesium - Calcium - Zinc - Fish Oil. Large cappuccino(on the way to work) Snacks until lunch (1-2 pieces of fruit) Lunch - Chicken/Beef/Turkey salad sandwich - Fish oil Snacks - More fruit. (1-2 pieces) 4-5pm - 2-4 beers. (Tuesday/Thursday) Fridays potentially 10-12 beers. 6-8pm - Some sort of meat + rice or pasta & salad (Fridays will be kebab, steak, burger or pizza) 9-10pm - Late night snack, yogurt or nuts. - Fish oil 11-12pm - Scotch.
Diet of champions right there, my body is confused as hell I tell ya. I'm basically 1-2 steps away from either being really healthy, or really unhealthy.
On May 03 2010 21:57 daz wrote: they're the actually the worst types of carbs to eat for the purposes of weight loss, they are basically closer to 'sugar'. your body processes them quickly which leads to a spike in blood sugar/energy followed by a later crash, at which point you become hungry again. The unused energy during the spike is mostly turned into fat.
I'm sorry but, unless someone like eshlow posts to correct me, that seems completely false. Complex carbs process the slowest, which is why they're key to maintaining energy during training.
Eat complex carbohydrates
Complex carbohydrates are found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal. Complex carbohydrates should make up the bulk of your daily calorie intake because they form muscle glycogen, the long lasting fuel that your body needs to train hard. Complex carbohydrates are slow burning which means you get longer lasting energy. They also help keep your blood sugar levels constant, this reduces fat storage and fatigue and promotes the release of insulin. Insulin is the body’s natural anabolic hormone and is essential for muscle development.
Carbohydrates are the perfect energy source for your body. Simple carbohydrates comprise naturally occurring sugars such as lactose and fructose, as well as processed sugars like sucrose. Simple sugars are easily changed to glucose and go into the bloodstream soon after consumption. Potatoes, grains and grain foodstuffs are our chief sources of complex carbohydrates.
In addition to supplying energy, foods containing carbohydrates are naturally filled with vitamins, minerals, fiber and phytochemicals. All carbs are made of three elements: carbon, hydrogen and oxygen. Complex carbs usually have more fiber, and have a more intricate chemical structure that takes longer to digest. Generally we need more complex than simple carbs.
Principle #5: Eat 60-80 Grams Of Carbohydrate per Meal
Not getting enough carbohydrates will make you feel like you?re carrying a bear on your back throughout your workouts. Your body?s gas tank is comprised of carbohydrates. No carbs and don't expect to get that car too far.
A lack of carbs in your diet can slow the muscle-building process because your muscle tissue can be used as energy if your body?s preferred source of energy, carbs, are not available.
It is best to get your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates as opposed to simple carbs (sugars) found in fast food, fried food, processed food and junk food. Complex carbs release a slower and longer lasting energy that is critical for your intense training workouts. Complex carbs will rarely get converted to fat unless you are clearly eating too many of them. If you are gaining more fat around your midsection as opposed to muscle, then you know you should cut back on your complex carbs or add a few cardio workouts.
Aim for high-complex, muscle-building carbs such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains.
The only time simple carbs are better than complex is immediately after training when you need the quick insulin boost.
I really am tired of the negative stigma associated with certain foods, stuff like 'bread/potatoes/rice makes you fat'. Sure, carbs are a factor, but if you're limiting your simple carb intake and eating complex carbs as often as possible without overdoing it, you'll see much better results and have much higher energy levels.
a majority of the above is accurate but depending on what your diet is trying to accomplish you want to keep carb intake to a minimum. If you are trying to simply burn fat then low carb intake with high protein is a solid way to go, just make sure u are eating consistently throughout the day so that your body doesnt go into starvation mode.
Eating lots of simple carbs will make it harder to lose fat; albeit, the insulin spike post workout will help put on muscle easier. Yes, a lot of it is overblown, but if you're trying to get to single digit BF% you need all the help you can get.
Regarding nutrient density and carbs, I would still recommend going Paleo... aka non-grains, legumes, dairy (well, dairy optional if you're not intolerant).
I'm also kinda tired of seeing that you absolutely NEED carbs for energy. No, your body has an excellent metabolic system that can convert fat and protein into energy in the liver if you don't eat carbs.
It's whatever though.. I would go experiment with your diet for 4-5 week chunks at a time and see what makes you feel better. If you go low carb there's usually a 2-3 week adaptation period where you'll feel like crap but after you'll adapt. Most people I've seen (even the ones working out) feel better on a non-processed food (aka lower carb -- and by lower carb it can be anywhere between 0-40/50% carbs).
Most people who eat processed food don't know they're usually eating upwards of 60-80+% carbs. It's pretty sickening... plus all of the unhealthy processed oils and other crap they put in.
Best bet to put everything in a nutrient calculator like fitday and see what you are REALLY eating.... and then make changes from there.
eshlow, while you may not need carbs for energy, don't you still find that eating whole-grains, pasta, rice etc. makes you feel a hell of a lot better during workouts and throughout the day? it seems like from what you've said it's mostly personal preference, so i'm sure you can't give a blanket answer, but it just seems to me that by limiting your energy sources to protein and fat you're missing out on stuff that's cheap, accessible, and good for you in the long run.
On May 03 2010 21:57 daz wrote: they're the actually the worst types of carbs to eat for the purposes of weight loss, they are basically closer to 'sugar'. your body processes them quickly which leads to a spike in blood sugar/energy followed by a later crash, at which point you become hungry again. The unused energy during the spike is mostly turned into fat.
I'm sorry but, unless someone like eshlow posts to correct me, that seems completely false. Complex carbs process the slowest, which is why they're key to maintaining energy during training.
Complex carbohydrates are found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal. Complex carbohydrates should make up the bulk of your daily calorie intake because they form muscle glycogen, the long lasting fuel that your body needs to train hard. Complex carbohydrates are slow burning which means you get longer lasting energy. They also help keep your blood sugar levels constant, this reduces fat storage and fatigue and promotes the release of insulin. Insulin is the body’s natural anabolic hormone and is essential for muscle development.
Carbohydrates are the perfect energy source for your body. Simple carbohydrates comprise naturally occurring sugars such as lactose and fructose, as well as processed sugars like sucrose. Simple sugars are easily changed to glucose and go into the bloodstream soon after consumption. Potatoes, grains and grain foodstuffs are our chief sources of complex carbohydrates.
In addition to supplying energy, foods containing carbohydrates are naturally filled with vitamins, minerals, fiber and phytochemicals. All carbs are made of three elements: carbon, hydrogen and oxygen. Complex carbs usually have more fiber, and have a more intricate chemical structure that takes longer to digest. Generally we need more complex than simple carbs.
Principle #5: Eat 60-80 Grams Of Carbohydrate per Meal
Not getting enough carbohydrates will make you feel like you?re carrying a bear on your back throughout your workouts. Your body?s gas tank is comprised of carbohydrates. No carbs and don't expect to get that car too far.
A lack of carbs in your diet can slow the muscle-building process because your muscle tissue can be used as energy if your body?s preferred source of energy, carbs, are not available.
It is best to get your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates as opposed to simple carbs (sugars) found in fast food, fried food, processed food and junk food. Complex carbs release a slower and longer lasting energy that is critical for your intense training workouts. Complex carbs will rarely get converted to fat unless you are clearly eating too many of them. If you are gaining more fat around your midsection as opposed to muscle, then you know you should cut back on your complex carbs or add a few cardio workouts.
Aim for high-complex, muscle-building carbs such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains.
The only time simple carbs are better than complex is immediately after training when you need the quick insulin boost.
I really am tired of the negative stigma associated with certain foods, stuff like 'bread/potatoes/rice makes you fat'. Sure, carbs are a factor, but if you're limiting your simple carb intake and eating complex carbs as often as possible without overdoing it, you'll see much better results and have much higher energy levels.
Sorry that was a bit of a misunderstanding there. I was referring to the carbs he mentioned being rice/pasta/potatoes specifically and not "complex carbs" in general. Potatoes, white rice and white pasta (im assuming he doesn't eat whole grains as hes giving the impression he wasn't eating for health purposes) are all carbs with a high glyceming index, meaning they break down quickly and causes spikes in blood sugar, which is NOT good for weight loss. More complex carbs such as whole grains are lower on the glycemic index and better for you just like the articles you posted state.
On May 03 2010 21:57 daz wrote: they're the actually the worst types of carbs to eat for the purposes of weight loss, they are basically closer to 'sugar'. your body processes them quickly which leads to a spike in blood sugar/energy followed by a later crash, at which point you become hungry again. The unused energy during the spike is mostly turned into fat.
I'm sorry but, unless someone like eshlow posts to correct me, that seems completely false. Complex carbs process the slowest, which is why they're key to maintaining energy during training.
Eat complex carbohydrates
Complex carbohydrates are found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal. Complex carbohydrates should make up the bulk of your daily calorie intake because they form muscle glycogen, the long lasting fuel that your body needs to train hard. Complex carbohydrates are slow burning which means you get longer lasting energy. They also help keep your blood sugar levels constant, this reduces fat storage and fatigue and promotes the release of insulin. Insulin is the body’s natural anabolic hormone and is essential for muscle development.
Carbohydrates are the perfect energy source for your body. Simple carbohydrates comprise naturally occurring sugars such as lactose and fructose, as well as processed sugars like sucrose. Simple sugars are easily changed to glucose and go into the bloodstream soon after consumption. Potatoes, grains and grain foodstuffs are our chief sources of complex carbohydrates.
In addition to supplying energy, foods containing carbohydrates are naturally filled with vitamins, minerals, fiber and phytochemicals. All carbs are made of three elements: carbon, hydrogen and oxygen. Complex carbs usually have more fiber, and have a more intricate chemical structure that takes longer to digest. Generally we need more complex than simple carbs.
Principle #5: Eat 60-80 Grams Of Carbohydrate per Meal
Not getting enough carbohydrates will make you feel like you?re carrying a bear on your back throughout your workouts. Your body?s gas tank is comprised of carbohydrates. No carbs and don't expect to get that car too far.
A lack of carbs in your diet can slow the muscle-building process because your muscle tissue can be used as energy if your body?s preferred source of energy, carbs, are not available.
It is best to get your carbohydrates from a variety of high-fiber, complex and low-glycemic carbohydrates as opposed to simple carbs (sugars) found in fast food, fried food, processed food and junk food. Complex carbs release a slower and longer lasting energy that is critical for your intense training workouts. Complex carbs will rarely get converted to fat unless you are clearly eating too many of them. If you are gaining more fat around your midsection as opposed to muscle, then you know you should cut back on your complex carbs or add a few cardio workouts.
Aim for high-complex, muscle-building carbs such as bran, barley, buckwheat, beans, brown rice, cornmeal, oatmeal, pasta, potatoes and whole grains.
The only time simple carbs are better than complex is immediately after training when you need the quick insulin boost.
I really am tired of the negative stigma associated with certain foods, stuff like 'bread/potatoes/rice makes you fat'. Sure, carbs are a factor, but if you're limiting your simple carb intake and eating complex carbs as often as possible without overdoing it, you'll see much better results and have much higher energy levels.
Sorry that was a bit of a misunderstanding there. I was referring to the carbs he mentioned being rice/pasta/potatoes specifically and not "complex carbs" in general. Potatoes, white rice and white pasta (im assuming he doesn't eat whole grains as hes giving the impression he wasn't eating for health purposes) are all carbs with a high glyceming index, meaning they break down quickly and causes spikes in blood sugar, which is NOT good for weight loss. More complex carbs such as whole grains are lower on the glycemic index and better for you just like the articles you posted state.
In this case, I'm calling off the hit. Don't worry about that black helicopter in your front yard
On May 03 2010 21:50 RowdierBob wrote: Just curious what diets you guys have?
Each day I probably go through:
Cereal (I promise it's goodish stuff!) Milk (between 1.5-2 litres depending if it's a training day) Footlong from Subway (try stick to the better ones) Tuna Wholemeal english muffins with chesse/vegemite Steak/Chicken with veg (dinner) Fruits (depending on season) Pancakes or french toast (I have a great, healthy, pancake recipe if anyone wants it). About 3-3.5L water
I'm float between 87-90kgs but really struggle to put on weight. Curious as to what some people eat and if there are any good (tasty) tips on food. I try keep my food tasty and healthy as possible because it's friggen impossible to eat boiled chicken and vegetables all day.
I start my day with coffee pre-workout. I make sure to put a good bit of sugar in it. After my workout I drink a big glass of milk. Then like a hour later I have 1.5-2 cups of yogurt.
After a couple hours I will have something high in protein, like an egg or tuna sandwich(or maybe 2). Though I guess what I have before it is high in protein too lolz.
Then after another 2-3 hours I have something else, generally balanced carb/protein like granola cereal or some prunes and nuts.
Then for dinner I have whatever my parents decide we are having (living with them atm). This varies a ton. Generally 800-1200 calories. If there isn't protein I add protein.
About 1-2 hours after dinner I eat something else, doesn't really matter what. Sometimes pancakes, sometimes oatmeal with butter and brown sugar.
All this can vary quite a bit but I would say I average 2500-3k calories a day.
4 Scrambled eggs with ham and bacon, 2 glasses milk Apple + bunch of peanut butter pre workout, 1 glass milk Protein shake post workout Wheat sandwhich with 4-6 pieces of turkey, 1 piece of cheese, 2 glasses milk and some powerade If there's something good in the caf like chicken breasts/fish i'll get that, if not another wheat sandwhich with lean deli meats + 2 glasses milk
Bad day:
Above sandwhich and milk Mcdonalds mcdouble + mcchicken 15 beers.
Fuck yeah i threw down 405 on squats like it was my job. Felt reaaally good. Accelerated straight through the hard part and then powered through the rest. My bench was fuckin terrible...might have had a little bit to do with squatting on the same day but my bench is at 255 when i was approaching 300 before i sprained my shoulder Weighed in at 207 when i got back.
On March 22 2010 15:02 decafchicken wrote: Getting back into the swing of things, going to try to hit the gym everyday. Did squats/legs for the first time in like 2.5 weeks, tomorrow is gonna suck. last set i barely got 3x345, down from 4x365 New goals for by May Squat: 425 Deadlift: 450+ Bench: 300 And also work a lot of my fitness for rugby. Not sure how far my lifts have fallen in the last 5 weeks. Time to start eating right again, but i usually eat better on days i work out because i feel like i'm screwing myself out of gains if i eat poorly when i lift.
My post from 1.5 months ago...425 probably wasnt realistic lol. Might still be able to get 445 on deadlift tomorrow i guess we'll see. And my bench is obv shit
On May 04 2010 08:39 decafchicken wrote: Fuck yeah i threw down 405 on squats like it was my job. Felt reaaally good. Accelerated straight through the hard part and then powered through the rest. My bench was fuckin terrible...might have had a little bit to do with squatting on the same day but my bench is at 255 when i was approaching 300 before i sprained my shoulder Weighed in at 207 when i got back.
On March 22 2010 15:02 decafchicken wrote: Getting back into the swing of things, going to try to hit the gym everyday. Did squats/legs for the first time in like 2.5 weeks, tomorrow is gonna suck. last set i barely got 3x345, down from 4x365 New goals for by May Squat: 425 Deadlift: 450+ Bench: 300 And also work a lot of my fitness for rugby. Not sure how far my lifts have fallen in the last 5 weeks. Time to start eating right again, but i usually eat better on days i work out because i feel like i'm screwing myself out of gains if i eat poorly when i lift.
My post from 1.5 months ago...425 probably wasnt realistic lol. Might still be able to get 445 on deadlift tomorrow i guess we'll see. And my bench is obv shit
Seems we are basically the same right now. My Bench is also going absolutely nowhere, and I have a shoulder injury which kept me from benching the last three weeks, nothing serious, just annoying as hell. Kinda frustrating, but since all other lifts go up, I should be satisfied after all.
Yeah i might switch back to a 5x5 or something else this summer. What's your height/weight at?
5'11. Don't know my weight, but let's just say it is still high enough that I have unlimited lifting capabilites In all seriousness, probably around 270-280lb, going down slow and steady (started around 330).
On May 03 2010 22:42 ShaLLoW[baY] wrote: eshlow, while you may not need carbs for energy, don't you still find that eating whole-grains, pasta, rice etc. makes you feel a hell of a lot better during workouts and throughout the day? it seems like from what you've said it's mostly personal preference, so i'm sure you can't give a blanket answer, but it just seems to me that by limiting your energy sources to protein and fat you're missing out on stuff that's cheap, accessible, and good for you in the long run.
I don't find grains to be healthy at all. And most pastas are made from wheat... heck most processed foods are made from wheat derivatives. Most people feel significantly better gluten free.. and when I say most I mean 80-90% of the population I've seen that goes off grains.
Regardless, fat adaptation in diet takes the 2-3 weeks as I said. If it's about "feeling" better then long term health I'd cut most of that stuff and take the hit for the two weeks for fat adaptation.
Yes, you have less energy and generally feel crappy in that adaptation period... but again, health benefits. Then again, each to his own, heh.
It's true that carbs are pretty cheap and accessible, but I would argue that they're not healthy especially in the long run. Diabetes, metabolic syndrome, cardiovascular disease, poor lipid profiles, etc. are associated with high amounts of processed foods and high carbohydrate intake.
ok eshlow question about manna right now im at the part where my legs are wide and im up on my hands and my butt kinda rests back on my arms but just a little
i can hold that for maybe 10-15s should i strive to hold that for longer or should I strive to keep my butt/legs from leaning on my arms (which now i can only do for a split second before i have to rest them back down)
oh and also, have u ever seen this move before? (29 sec in)
awesomeness!
after some more research it seems that's a standard gymnastics skill. but w/e it's still crazy
On May 03 2010 21:50 RowdierBob wrote: Just curious what diets you guys have?
Each day I probably go through:
Cereal (I promise it's goodish stuff!) Milk (between 1.5-2 litres depending if it's a training day) Footlong from Subway (try stick to the better ones) Tuna Wholemeal english muffins with chesse/vegemite Steak/Chicken with veg (dinner) Fruits (depending on season) Pancakes or french toast (I have a great, healthy, pancake recipe if anyone wants it). About 3-3.5L water
I'm float between 87-90kgs but really struggle to put on weight. Curious as to what some people eat and if there are any good (tasty) tips on food. I try keep my food tasty and healthy as possible because it's friggen impossible to eat boiled chicken and vegetables all day.
My diet looks like this:
A bowl of oatmeal with milk + a proteinshake made with half a litre of non-fat milk.
1-2 chicken kebab for lunch ( xD )
5 eggs on complex carb bread (fried/boiled/scrambled w/e)
200 gram of chicken OR 2 cans worth of tuna mousse (I think its called mousse)
A litre of cocoamilk post workout (basically the same nutritients as skimmilk - just with higher carb amount)
The rest of the milk from the carton ( a liter total for the day).
Totalling ~3000 kcal / day I guess.
Can't really find out if I should up or lower the kcal intake. Every other day I'm thinking "I'm gonna stop bulking so I can lose a little body fat". And when I have done that for a day I'm like "f*ck this. I'm gonna go heavy bulking".
3000 kcal a day is a little low for bulking and a little high for cutting. I just can't decide which road I should take. ARGH!!
I lift purely for size btw.
Oh and send some green my way over at the misc section ^^
On May 05 2010 02:33 travis wrote: ok eshlow question about manna right now im at the part where my legs are wide and im up on my hands and my butt kinda rests back on my arms but just a little
i can hold that for maybe 10-15s should i strive to hold that for longer or should I strive to keep my butt/legs from leaning on my arms (which now i can only do for a split second before i have to rest them back down)
after some more research it seems that's a standard gymnastics skill. but w/e it's still crazy
No, that amount of time is fine.
After you master that start trying to push:
Hips -- up and out Hands -- back and down
Also, yes, I've seen that. I've also seen it done slowly as well.... there are people who can press to handstand and dislocate their shoulders like that in slow motion. It's sick.
Just wondering how hard is it to get into gymnastic strength training? I'm gonna be doing Starting Strength the entire summer and from october onward I'm gonna be moving quite a lot so gym membership is out of the question. I got the Gymnastic Bodies book from coach Sommer (haven't read it yet). As a beginner am I going to need some special equipment to do it?
EPT
Weighed in at 207 when i got back. 
