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.
I've raised my food intake because I'm losing muscle due to all the cardio I do and also because I want to begin putting on some size. I don't do cardio to lose weight, but because I enjoy it so much.
You need to quantify how many kcals you are burning while doing cardio. For example, two hours of riding at 18 mph will burn around 2,100 kcals for a 170 lb. person. You need to add that back into your intake.
Something I notice I need to do in the summer, and I bet you do too.
Just a quick note - where are the vegetables and fruit? Replace some of the protein powder and protein bars with vegetables and fruit, and I bet you'll see great improvements in body comp.
There's not much in the fruit department, but I lack to out vegetables on the post or in fit day. My lunch today contained chicken mixed with lettuce and tomatoes. I also had the sweet potato for lunch, as well as dinner last nice.
Originally posted by Head Hunter: There's not much in the fruit department, but I lack to out vegetables on the post or in fit day. My lunch today contained chicken mixed with lettuce and tomatoes. I also had the sweet potato for lunch, as well as dinner last nice.
What do you know about muscle milk?
Sweet potatoes are good, but I consider them more of a starch than a veggie. Veggies and fruits have enormous benefits: antioxidants, omega-3 fatty acids, and micronutrients. This translates to leanness, muscularity, and disease prevention.
Variety is the key, as studies have shown a direct correlation between the variety of fruits and vegetables eaten, and the benefits seen from the micronutrients.
One study in particular demonstrated that at least 400 grams of fruits and vegetables should be consumed per day to see these positive benefits. Four hundred grams is just over 14 ounces, which equates to one bell pepper, two handfuls of mushrooms, an apple, one salad of mixed greens, a handful of chopped broccoli, and a small bowl of steamed spinach.
So don't forget to make a visit to the produce section of the supermarket to pick up more than lettuce and tomatoes
Muscle milk sounds so-so. I know it's supposed to taste great, and it has a good protein balance. But I don't like the canola oil and vegetable oil additives. I'd rather get my EFA's from fish, nuts, and olive oil.
Originally posted by Chris Correia: God, John, you're such a purist.
Nah, I just loves me spinach!
It's just that I finally got my old roomate to stop eating half of his calories from protein powders and MRP's, and up his veggies, and he has seen great results.
I am blessed to love veggies of all kinds. My cousin, however, cannot stand them. He also doesn't want to use shakes or supplements in his fitness plan. Any advice??
I agree with Johnka. Fruits and veggies over against shakes and bars. It's not only for what we know they supply but mostly for what we don't know they supply. Besides I think they taste better.
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