Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
so i read through them, learned some new stuff. It among other things mentioned that most of your carbs should come from veggies and fruit, but it also says that you should not eat meals that are high in carbs alone, so obviously you have to eat fruits and veggies with something. It got my eyes up and i want to start eating more fruit and veggies but do you have any recommendationes as for what to eat with it? Obviously if you eat a big dinner you just hack up some carrots or something with it, but more like if you just want one for a snack. If i eat an apple and drink a coupple of glasses of low fat milk with it would that be enough to not make it a meal thats high in carbs alone?
answers would be appritiated, if theres one thing i got alot to learn about, its nutrition.. im just getting my eyes up on how importaint it is.
Not really the carbs alone that are the issue. It's carbs with fat. Don't eat a ton of carbs with a ton of fat.
In your example of the fruit and milk, add in some protein source (not sure how much P, milk has), then you have a P+C meal, which is fine.
Some fat in P+C meals is fine. Some C in P+F meals is fine. In his examples ME Reloaded I & II, there are better meal examples.
All fruits are fair game for P+C meals/snacks. Around P+F meals/snacks, I'd limit fruits to smaller amounts of lower GI/GL fruits, like apples, berries, cantelope, etc. Better yet. Save the fruit for the P+C meals.
Similar concept with veggies. All is fair game (avocados excluded) in a P+C meal. With P+F meals, you want the lower GI/GL veggies (carrots, summer squash, greens, avocados, etc.). With P+C meals, you can go with the rice, potatoes, winter squash, etc. There's obviously some crossover, as small amounts of winter squash/pumpkin should be fine.
Read through MER I & II.
Karky, you thinking of doing this or just curious?
well im not gonna set up a 100% correct diet that i will follow every day, but i try to think of what i eat, aslong as i live under the roof of my parents, i will have to eat what they have in the fridge, i can ofcource request them to buy stuff, dinner i have not much control over though :P
This has got me kinda excited though.. maybe i can put up a little plan for everything exept dinner, since my parents make that. But just the snacks, i can put up 3 P+C and 3 P+F meals/snacks which i can eat during the day, just keep them on a notepad file, and i can vary it.
BTW: would eggs qualify for protein and fat? im guessing yes, just wanted to make sure. I know alot of people dont eat the yolk, or only eats 1 yolk per 3 eggs or something, i cant really throw away the yolk, so ill eat them as they are.
Only problem would be bread, i eat homemade bread, and i have no idea of its nutrition values. All i know thats in there is oats and wheat, i guess bread would go with Carbs and Protein?
with the fruit and milk, i dont really have a protein source to go with it.. 2 glasses of milk is like.. 18g's of protein (i drink fairly large glasses, i love milk )
Have you read the Adam's Diet on this site? My suspician is that whether you are home, in a school cafeteria, fast food place, or whereever you can 'bend' what's available with what you want. Most authorities say egg yokes are OK now, I avoid going over 3 day! At your age you have a lot more slack regarding what you eat than us older folks. The stuff over a t-nation looks great to me. Rob
havent read it no.. maybe i should?
I will probobly need some guidance in putting up different meals i can have, as ive never done it before. I really need to find out my bodyfat, since i need that to determine my maintance.
and question:
Cals make you gain weight? if you have more inn than out, right?
is it the same with carbs? im just kinda confused there. i mean if you bulk, and you lie 500 cals over your maintance, but what about carbs? if they are over the carb maintance level (if there is such a thing) wouldnt that mean you could start gaining too much and put on fat?
I think BFG's point about milk is right on. It's generally available, and if you are still growing its probably even good for you! At your age a little more milk and a little more carbs are likely OK. Monitor weight, clothing fit. With some exceptions you cannot gain muscles and lose fat at the same time. A number of thread speak to that. You should be able to find them, if not ask and someone on line will track them donw for you. What are your goals? Rob
I know i cant loose fat and gain muscle at the same time. I want to gain muscle, im still pretty skinny.
and i drink tons of milk, i want to calculate it one day, write down how much i drink and calculate the added nutrition value :P
Since milk also has quite some carbs, should i stay away from drinking milk with my Fat and Protein meals?
also, a little offtopic about pre workout meal.
Ive heard from some sources that you shouldnt eat fruit before workout, because it takes alot of time for the carbs to get through the system and in use.. is that true? any tips for a pre workout snack, and how long before i workout should i eat it?
So did I and probably every other male teen. You get a lot of carbs and fat along with the protein in milk. You probably should do a fitday, or equivalent, of your diet and find out per cents of the big three (carb,fat,protein). Lou has strongly suggested getting up to a carb a day of protein per pound of body weight (or a little over 2 grams per day per kilogram for you metric folks) to put on muscle. The only concern with milk is that it could get in the way of getting enough protein. But that's speculation. Do the math on your food. I take it you want to gain muscle, and are not concerned about gaining a little fat in the process.
I know i cant loose fat and gain muscle at the same time. I want to gain muscle, im still pretty skinny.
and i drink tons of milk, i want to calculate it one day, write down how much i drink and calculate the added nutrition value :P
Since milk also has quite some carbs, should i stay away from drinking milk with my Fat and Protein meals?
Personally I used to drink milk like crazy and have now limited it to usually just morning P+C meals, and PWO.
So did I and probably every other male teen. You get a lot of carbs and fat along with the protein in milk. You probably should do a fitday, or equivalent, of your diet and find out per cents of the big three (carb,fat,protein). Lou has strongly suggested getting up to a carb a day of protein per pound of body weight (or a little over 2 grams per day per kilogram for you metric folks) to put on muscle. The only concern with milk is that it could get in the way of getting enough protein. But that's speculation. Do the math on your food. I take it you want to gain muscle, and are not concerned about gaining a little fat in the process.
exactly, though i want to minimize the fat gain ofcource :P Id like to be maybe 85-90kg's before i think about cutting, im about 75-80 now (havent had the chanse to weigh myself in the morning for quite a while). i dont get how milk can get in the way of protein, milk has quite alot of protein in it..
Anyways, should alot of the cab meals consist of only fruit and milk or should some of them have bread too? and i would need some tips for P+F meals, i just realized that pretty much every meal i eat has quite some carbs in it.
For P+F meals, go with cheese, cottage cheese, curds, etc.
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Anyways, should alot of the cab meals consist of only fruit and milk or should some of them have bread too? and i would need some tips for P+F meals, i just realized that pretty much every meal i eat has quite some carbs in it.
Bread is fine in carb meals.
In P+F Meals, some carbs are okay. Hard to avoid a few, here and there. When you are subjected to a meal that has all three, try to eat less of the starchy carbs (potato, rice, bread, pasta, etc.) and more of the meal and veggies. Save the carbs for last, so you're not as hungry, plus the glucose/insulin response is lowered once your body is already working on the P+F that you already ate.
"i dont get how milk can get in the way of protein, milk has quite alot of protein in it.."
It may not be a problem, but milk could fill you up before you get enough protein. Then again whey protein drink can be inexpensive, and take the place of a glass or two of milk.
For P+F meals, go with cheese, cottage cheese, curds, etc.
Bread is fine in carb meals.
In P+F Meals, some carbs are okay. Hard to avoid a few, here and there. When you are subjected to a meal that has all three, try to eat less of the starchy carbs (potato, rice, bread, pasta, etc.) and more of the meal and veggies. Save the carbs for last, so you're not as hungry, plus the glucose/insulin response is lowered once your body is already working on the P+F that you already ate.
okay thanks cheese.. do you guys eat ONLY cheese? like cheese and nothing with it? :S :P
In norway, we eat ALOT of bread, dont know if you do that where you live, but its usually all bread exept for dinner.
America eats ALOT of bread. I don't. I don't eat a lot of cheese, either.
I eat veggies, fruit, protein powder, chicken, fish, beef, pork, eggs (a lot), nuts, seeds, oil, butter, Diet Pepsi, tea, coffee.
I typically try to limit my bread, tortillas, rice, beans, peas, oatmeal, potatos, etc. in the 2-4 hours, post workout only.
are you saying, you only eat that in the 2-4 hours post workout, or that you AVOID them in the 2-4 hours past workout?
and eggs are good, that will be one of the fat+protein meals for sure
fruits (with an other protein source) will easily cover my carbs and protein meals, since i love that. Im just afraid i dont get enough fat, ive heard like 30% of your cals (or something?) should come from fat, so i need to get better with that.
Lou has strongly suggested getting up to a carb a day of protein per pound of body weight (or a little over 2 grams per day per kilogram for you metric folks) to put on muscle.
this irk's me this does as research has been bastardised by the suppliment companies. If you go back to theoriginal research its 1g per kg not lb of bodyweight. The figure was then increased as a 1.4g catch all and then subsequently ramped to 1.8g for performance athletes ie those who train all day everyday for a professional sport.
The supps companies then switched the rating to per lb for the same intake in the late 70's and now its taken as a given!
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
So that being said, is there any problem with eating more protein? That article suggests you need to eat sufficient carbs, but dosen't say how many that is.
Cassandra has made it abundantly clear that she has test subjects that have added muscle mass on a low carb diet.
Maybe if they had more carbs they would have increased more muscle mass, maybe not. If so how much more are we talking?
Og.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
I think it does a good job of showing the difference between getting the protein that you need (which is actually quite low) and the benefits as you ramp it up (to a degree).
There's quite a differerence between how much you need and how much you may "want" to have, in order to help meet your goals.
Now, he does write articles for a supplement company, but I really doubt that that's where he makes his real money. He's got his own training business with a big staff and all, writes books, coaches professional and olympic athletes. Supps play a role, I'm sure, but his diets always emphasis solid protein sources, not protein powders.
Checkout my link. Yours shows what you need, true. But, like you said, is there a problem with more? Expense is one, especially at high amounts, when protein gets converted via glycogenisis. Might as well just eat carbs.
In general, I don't think there's a problem with more, but several benefits. For the "dieter" the extra feeling of satiety that many feel is a big one. Also solid protiens have the highest TEF, so you burn more cals eating that than any other food. If it helps you build more muscle via increase turnover, all the better.
I tell people .91 per lb, if they are lifting. That's from TAP and a fairly "tame" number.
little question:
if i eat something, lets say eggs. how long do i have to wait before what i eat next will go under another meal? eggs is fat and protein, lets say i feel like eating a banana with a glass of milk or something, how long do i have to wait before that banana would go under another meal, so it wont interfere with the F+P meal but be its own P+C meal?
little question:
if i eat something, lets say eggs. how long do i have to wait before what i eat next will go under another meal? eggs is fat and protein, lets say i feel like eating a banana with a glass of milk or something, how long do i have to wait before that banana would go under another meal, so it wont interfere with the F+P meal but be its own P+C meal?
Two hours should do it. Don't sweat it if your hungry, though. Eat. You can't be perfect.
To paraphrase Berardi. "The difference between 90% and 100% compliance is negligable."
Hi BFG - for those of us who are not experts, and I am very much in that category, and newbie, in a sense to boot, I just have to go by those who seem to be reliable. Invariably someone like Lou sooner or later talks about something I know fairly well. When such a person makes sense in an area I know something about, then his/her credibility goes up in areas I don't know about.
I was reluctant to add whey protein but after reading Lou, Cassandra, and others while I know that the science is not certain, I have decided that larger amounts of protein are the best guess for the present. And I would expect to hear first from Lou or Cassandra that there were studies saying that they were wrong.
Massive Eating articles.. fruit question
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