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.
My metabolism seems to be very fast. My BMR seems to be around 4000-4500cals. If I constantly eat this much, I dont lose or gain any significant weight. Ive had my thyroid tested in the past and it has came back on the high end of the range, but not enough to do anything about it (the range is HUGE, thats another story)
To gain, I need to add 500-1000 onto that minimum. This quickly becomes a hell of a lot of food.
Now, im someone who doesnt really cheat meals. Maybe ill have something 'unhealthy' once a month, maybe. I stick to meat, eggs, veggies, whole wheat breads and pastas, lots of nuts and oils, and dairy. Im getting more then enough protien.. Im growing muscle quite well imo.
My question is this,
For the last week or so ive been doing things a bit differently. Instead of regular milk, ill drink chocolate, after eating a good meal, a couple of cookies sure gets the cals up fast.
Now, if my cals stay at the same level, in short, will it matter? Im sick of doing olive oil shots before bed to get in the cals. Id rather eat a bowl of cereal.
So, my eating would be less clean, but it would be reaching calorie goals much easier (protien would still be fine).
Whats going to happen given a few months time? If im still getting all the healthy fats that I need, still getting the protien, still getting lots of nutrition, is an extra 500+ cals of 'junk' going to matter?
You should listen to the Dave Tate/John Berardi Fitcast. It was the anniversary episode.
They pretty much covered this same issue with Dave's diet over time.
I was just about to say the same thing. Dave started out pretty much the same, tons of clean food but it wasn't working. He slowly added junk until over a period of about 10-12 years his diet was all crap just to get cals in. My suggestion to you would be to begin down this same path, but not go as far. Adding junk to an already good diet may be the only way to get the cals in, you can't keep stuffing your face with chicken and vegetables, it won't work. Try not to replace the good stuff you're already eating, just add the 'calorie enhancers' (I like that term ) to your current diet.
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Also, it may be that the body quickly adapts, too. Just like people like me take breaks from dieting to rev the metabolism back up, maybe people like you (ie., lucky freakin' bastards) need to make efforts to slow things back down. Take breaks from eating big.
Try it for a month and see how it works. If you're putting on muscle, then cool, keep doing it. If you are putting on too much fat for your liking, than clean it up a bit. The only thing I would avoid is really unhealthy stuff like trans fats.
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"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
there I have said it the insulin spike nazis will start now
I'd agree with that, but the fact of the matter is that fat is more calorie-dense. I'm not speaking for Frank, but I suspect that's why he chose to increase his fat intake. (9 calories per gram vs. 4 calories per gram of Carb)
We could all have such problems...fast metabolism...
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I just want to get this straight....you eat 1.5 cups of peanut butter a day and take olive oil shots at night?
Olive oil shots only when I dont hit caloric goals.
The peanut butter trick is good (adding it to every meal). I dont do it ALL the time. But, on days I dont feel like eating, yes. Blackjack is right, its easier to get cals from fats (9 v 4).
And for those who think im 'lucky'.. Its all a matter of where you are at. I hate eating this much, probally as much as you hate eating little.
I assure you my cals are pretty accurate, within a few % either way.
I listened to the thing by tate and berardi, seems to make sense. I agree he took it to far though..I would never do that.
I think im going to relax a bit, make sure I get my cals and protien in, and not worry to much about the rest. Ive thought in the past also that excess carbs would mess with my insulin levels to much, but this doesnt really seem like the case anymore.. No diabeties or chlorestoral probelems in the history of my family either (and many are over 300lbs...).. so who knows.
My suspicion is that you have an extraordinary tolerance of carbs, so go ahead and enjoy pancakes and (Canadian) maple syrup, donuts, and all of that stuff I have had to leave behind.
ultimately does'nt mattter wt gain or lose you have to have specific caloric intake or caloric deficit (based on ADMR)
a common thing i have seen in bbers is the practice of eating highly nutitious foods through out day getting in priorities (essential nutrients)
then finishing calorie intake with whatever
one of the primary determinants in regards to adding skeletal muscle and minimal fat is how far you go over maintenance level of cals (of course excluding the pratio factor -which is a combo of genes and training, utilization of nutrient timing)
Been doing this a bit, extra cals are comming in easier for sure.
What do you guys think of using less meals? Maybe 4? To slow down my metabolism a bit.. Everyone talks about eating more often to speed up metabolism, so why not the opposite? 4 x 1200cal meals seems like it wouldnt be near as hard..
Been doing this a bit, extra cals are comming in easier for sure.
What do you guys think of using less meals? Maybe 4? To slow down my metabolism a bit.. Everyone talks about eating more often to speed up metabolism, so why not the opposite? 4 x 1200cal meals seems like it wouldnt be near as hard..
The Aragon pointed me to the fact that metabolically, there is no difference between eating 3x/day and eating 6-8x/day. In terms of metabolism, it's all about cals in vs cals out.
The nibbling diet affects insulin levels and responses to food intake and glucose levels.
Been doing this a bit, extra cals are comming in easier for sure.
What do you guys think of using less meals? Maybe 4? To slow down my metabolism a bit.. Everyone talks about eating more often to speed up metabolism, so why not the opposite? 4 x 1200cal meals seems like it wouldnt be near as hard..
this could work. I find that when eat less meals, I have a much bigger appetite.
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
The Aragon pointed me to the fact that metabolically, there is no difference between eating 3x/day and eating 6-8x/day. In terms of metabolism, it's all about cals in vs cals out.
The Aragon is correct, it wont make much difference, do whats convenient.
look at the data concerning meal frequency you will probably be suprised if your one of those believers in the eat every 2-3hrs or metabolism will be destroyed , simply bb guru nonsense
frank, in an old article, Donnie Thompson said he got to SHW status by eating big meals only 3-4 times a day instead of eating a bunch of small. It should be easier to get all your calories in.
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look at the data concerning meal frequency you will probably be suprised if your one of those believers in the eat every 2-3hrs or metabolism will be destroyed , simply bb guru nonsense
this is interesting, i always thought meal frequency was very important for achieving/maintaining a high metabolism. anyone have any links to more information on the subject? thanks
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Effect of the pattern of food intake on human energy metabolism.
* Verboeket-van de Venne WP,
* Westerterp KR,
* Kester AD.
Department of Human Biology, University of Limburg, Maastricht, The Netherlands.
The pattern of food intake can affect the regulation of body weight and lipogenesis. We studied the effect of meal frequency on human energy expenditure (EE) and its components. During 1 week ten male adults (age 25-61 years, body mass index 20.7-30.4 kg/m2) were fed to energy balance at two meals/d (gorging pattern) and during another week at seven meals/d (nibbling pattern). For the first 6 d of each week the food was provided at home, followed by a 36 h stay in a respiration chamber. O2 consumption and CO2 production (and hence EE) were calculated over 24 h. EE in free-living conditions was measured over the 2 weeks with doubly-labelled water (average daily metabolic rate, ADMR). The three major components of ADMR are basal metabolic rate (BMR), diet-induced thermogenesis (DIT) and EE for physical activity (ACT). There was no significant effect of meal frequency on 24 h EE or ADMR. Furthermore, BMR and ACT did not differ between the two patterns. DIT was significantly elevated in the gorging pattern, but this effect was neutralized by correction for the relevant time interval. With the method used for determination of DIT no significant effect of meal frequency on the contribution of DIT to ADMR could be demonstrated.
This is the effect of a nibbling diet on insulin and glucose levels:
Quote:
Effects of nibbling and gorging on lipid profiles, blood glucose and insulin levels in healthy subjects.
* Rashidi MR,
* Mahboob S,
* Sattarivand R.
Department of Drug Applied Research Center, Tabriz University of Medical Sciences, Tabriz, Iran.
OBJECTIVE: Although there is some evidence indicative of some beneficial effects of an increased meal frequency on the lipid profiles, the results published are controversial. The aim of the present study is to investigate the effects of feeding frequency on blood lipids, glucose and insulin. METHODS: The subjects of this study were 15 healthy non-smoker males aged 27.2 +/- 6.4 years. All subjects were placed on 2 identical diets in which they consumed the same food either as 3 meals at 7-hours intervals (gorging diet) or as 9 snacks at 2 hours intervals (nibbling diet). Each diet was of 2 week's duration and was separated from each other by a period of 3 weeks. At the end of both diets, the plasma was obtained from fasting blood samples and its lipid levels were determined. The study was carried out in Tabriz University of Medical Sciences, Tabriz, Iran between 30 October 1998 and 19 December 1998. RESULTS: The nibbling diet was associated with an increased level of glucose (p<0.01) and a decreased level of insulin (p<0.05). The plasma levels of total cholesterol, triglyceride, low-density lipoprotein, and lipoprotein (a) were found to be lower in the end of nibbling diet compared with the gorging diet, however, only for the last parameter this reduction was significant (p<0.02). The nibbling diet resulted in an insignificant increase in the high-density lipoprotein concentration. CONCLUSION: Taking into account, the difficulty in following the nibbling diet with a fear of weight gain, there would be no advantages in recommending the nibbling dietary pattern for normal free-living subjects, although its metabolic benefits in obese people could be the subject for further studies.
Its been about 3 weeks I thought I would give an update..
More or less, ive gone to one cheat meal a day. so 5/6 meals are good (good for me is steaks, eggs, meat, maybe some veggies, pasta, rice, chilli, etc..).
The one is pretty bad, ice cream, cookies, hell ive gotten some 'gasp' fast food in me even.. The only thing I do is that I drink a protien shake before it.
Well, I feel great. In the last 3 weeks ive gained somewhere between 2-4lbs (I can never quite tell, my weight is all over the place.). The weight seems like good weight, not going to be able to really tell yet, but my lifts are going up and pants still fitting.
Still going good. Ive changed things around slightly..
Bad meals only 5x per week. (Funny thing is, this is about 90% compliance to regular meals..).
If possible im eating the 'bad' meals after workouts.
Ice cream, chocolate, cake, big macs, its all good.
Ive ditched the protien shake before, my protien intake is high enough.
Cals around 4500 per day. Im honestly leaning up, infact ive dropped a few lbs since 2 weeks ago..
Im not really sure whats going on. Not really going to complain, its summer time so I dont mind getting a little leaner. Getting leaner at 4500cals per day probally shouldnt happen though.
Clean Eating.
) to your current diet.
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