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.
ohh okay good. thank you for the response.
i also have another quick question:
would it be better to have both my servings of fruit and grain in the morning? or should i even it out with one in the morning and one later in the day?
or am i reading too much into this and it doesnt even matter?
thanks in advance
If your gonna have a grain(You don't need to), have it in the morning Or post workout. Your body handles carbs better
earlier in the day. Or you can have it after you work out, as your body is primed to receive carbs then. I would avoid having grains on nights you don't work out. Your body doesn't handle carbs well at night.
__________________
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
I agree. If you can, have the carbs in the morning, or in the 2-3 hours after a workout. That's best, although it's not an "official" part of the diet. That's what I do.
One thing that confusing to many is the 1 to 2 servings of carbs. Even though it's 1 to 2, have them in one meal. Only one meal should contain starchy carbs, grains, etc.
That doesn't count fruit, though. You can spread your 2 servings of fruit around, though.
I've been folloing Adam's recommendations for the past couple of days. I thought it might assist my fatloss goals, especially since my body is sensitive to starches. (At least I think it is ) I would appreciate any comments on my nutrition log from yesterday:
Breakfast: Egg Beaters, shredded 2% cheddar, salsa
Snack: 1 can albacore tuna, Smart Balance Mayo, large green apple
Lunch: grilled chicken, large mixed green salad, oil & vinegar dressing
Snack: turkey pepperoni, string cheese
Dinner: pork loin, green & yellow squash
Also, 1 question: Eggs and regular cheese are high in calories. How can I eat as much of these two items as I want and not worry about counting calories?
I've been folloing Adam's recommendations for the past couple of days. I thought it might assist my fatloss goals, especially since my body is sensitive to starches. (At least I think it is ) I would appreciate any comments on my nutrition log from yesterday:
Breakfast: Egg Beaters, shredded 2% cheddar, salsa
Snack: 1 can albacore tuna, Smart Balance Mayo, large green apple
Lunch: grilled chicken, large mixed green salad, oil & vinegar dressing
Snack: turkey pepperoni, string cheese
Dinner: pork loin, green & yellow squash
Also, 1 question: Eggs and regular cheese are high in calories. How can I eat as much of these two items as I want and not worry about counting calories?
Well, how many eggs you gonna eat?
In theory, you should get full and/or stay full/satisfied from these things. It can go badly, but go with what you think the amount of eggs and cheese you think someone SHOULD eat. Start there.
Your foods look good, but in order to keep yourself satisfied, you might want to throw in more vegetables. I try to always eat some veggies with every meal or snack. It's more to chew, more fiber to keep you full, and it's more bulk for the belly.
It's one of those things that may not matter for this meal, but it matters to keep you on track for next meal, which keeps you on track for tomorrow, which allows you to keep on the diet.
However, if you're doing good and not feeling hungry all the time. Run with it. Just remember what to do, if things start to slip.
You can check out my fitday stuff (in my signature). I'm afraid I don't log it regularly, so you'll have to go back a few days. I make my food for the week, then eat the same basic things, mostly.
When I get a chance, I'll put some stuff together.
Not sure if anyone still reads this thread but I came across the link in the fittobemen.com forums.
I am 6' 3" and weigh in at 265lbs. I've been lifting weights for the last 4 years however I never seemed to lose weight. The embarassing thing about all my weight is that it's mostly focused on my upper body. I've tried various things over the years to cut my weight down (slim fast, meal replacements, etc.) but nothing seemed to work.
Anyways, I started this diet a few days ago. I'm really enjoying it and after I eat or during the day I don't feel as hungry as I used to. I had a couple of questions about whether or not some products were okay but most were answered in previous posts (peanut butter). Maybe someone can comment on these products:
1. Is cottage cheese counted as cheese in this diet and is it okay to eat?
2. The only type of salad dressings I could find are oil based ones that have about 1-2 carbs per serving. Is that acceptable under this diet?
Thanks for any help and I look forward to losing weight and seeing results!
Yeah, peanut butter is fine, as long as you count it as your nuts for the day.
Cottage cheese is technically cheese, but I wouldn't eat as much as you like of it. It's really not filling in the same way. Plus, it has quite a few more carbs than normal cheese. Like milk, it makes some people hungry faster than other protien sources, too. If I eat 200 cals of cheddar, I'm full for a long time. 200 cals of cottage cheese, and I'm hungry in an hour.
I still eat it, though. usually with some sunflower seeds, cinnamon and Splenda stirred in.
As long as you're making progress, those dressings (and the cottage cheese) are fine. If things stall, look to fine tune things even further.
Remember that oil and vinegar, herbs and spices make good dressings, too. Sometimes I just put salsa on my salads, too. Taco salad. Good stuff.
Avocado, mashed up with some water or salsa, maybe some vinegar or lemon/lime juice, makes a good dressing, too.
Quick question on this diet - has anyone had their cholesterol checked before and after and noticed a difference? I see it advocates eating a lot of cheese (which I do in my current diet) and also eggs. I already have high cholesterol so I am weary of eating too many eggs - just one yolk has enough for the day, so I was curious about this.
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
My clients that take the low carb route report lower LDL and higher HDL levels after altering thier diets. My husbands and my own cholesterol readings are perfect eating low carb. In any individual case though, all aspects of why you have elevated cholesterol must be taken into account to see if not consuming cholesterol would make a difference. With this, I am not opening the cholesterol debate in any way.
I've got a couple of additional questions after switching to this plan for a few days now.
1. I have lost about 4 pounds. Is that just water weight from my muscles or actually fat? (probably hard to answer)
2. I feel kind of light headed today and a little weaker at the gym while lifting weights (had difficulty lifting my normal amount). Is this normal at the beginning of the diet (i.e. I don't really want to hurt myself)?
3. The diet calls for 45 grams of carbs before/during the workout and 20-40 grams after. My whey protein powder has 31g of protein per scoop but 0 carbs per scoop (I'm not sure if this is the reason I am feeling weaker and light headed). Is there another type of powder I should be on the lookout for or is it a food I should be eating?
1. I have lost about 4 pounds. Is that just water weight from my muscles or actually fat? (probably hard to answer)
The first bit is lost water, too. Typical when starting on a lower carb diet. But, I'm sure some was lost fat, too.
Quote:
Originally Posted by CaptainSlow
2. I feel kind of light headed today and a little weaker at the gym while lifting weights (had difficulty lifting my normal amount). Is this normal at the beginning of the diet?
It's actually common with any calorie restriction. More noticable with lower carb diets, though. You outta get used to it and recover after a while.
Quote:
Originally Posted by CaptainSlow
3. The diet calls for 45 grams of carbs before/during the workout and 20-40 grams after. My whey protein powder has 31g of protein per scoop but 0 carbs per scoop (I'm not sure if this is the reason I am feeling weaker and light headed). Is there another type of powder I should be on the lookout for or is it a food I should be eating?
Typically, the carbs are from a carb source mixed in with the protein powder. The easiest thing is Gatorade powder. All flavors taste good with vanilla whey. Orange tastes good with chocolate whey.
If you look at a supplement store, you can find maltodextrine or detrose pretty cheap (cheaper than Gatorade powder). You can mix either or both of these with your whey to get the right amount of carbs.
My clients that take the low carb route report lower LDL and higher HDL levels after altering thier diets. My husbands and my own cholesterol readings are perfect eating low carb. In any individual case though, all aspects of why you have elevated cholesterol must be taken into account to see if not consuming cholesterol would make a difference. With this, I am not opening the cholesterol debate in any way.
That was my experience as well. Using the Precision Nutrition methods I went to a low carb meal plan. Basically around 100g carbs (max) on non-workout days and maybe 150-200g carbs on workout days. My total cholesterol went from 138 to 99, my LDL from 89 to 60, my HDL from 31 to 33, and my triglycerides from 80ish (don't remember now) to 32. That was all within about a 3 month time period.
Your mileage may vary
__________________
"I mean, hell, if you have a belly and need to lose 20 pounds AND you've been training over 6 or 7 years, then why do you still have a belly? Something is out of whack.
The short answer is that while you're an animal in the gym, you're a p*ssy in the kitchen." - Chris Shugart
Quick question on this diet - has anyone had their cholesterol checked before and after and noticed a difference? I see it advocates eating a lot of cheese (which I do in my current diet) and also eggs. I already have high cholesterol so I am weary of eating too many eggs - just one yolk has enough for the day, so I was curious about this.
I eat approximately 18 eggs a week. Yolks and all. These levels were taken after approximately 3 months of eating "heavy" to gain some weight. So I'd had a lot of carbs, relatively speaking.
The year before (when I was really living Adam's Diet), my readings were Chol (total) 188, HDL 85, LDL 96, Triglycerides 36. Lots of eggs and bunless burgers.
I'm not very knowledgable on cholesterol. What are the health ramifications of possibly having bad cholesterol for a month or two?
You could have it checked, go on the diet for a month or so, and have it checked again. Any effects would show up pretty quickly. When Dan John did the Velocity Diet, he did a before and after blood test. The 28 day period showed dramatic improvements in his blood profile.
The first bit is lost water, too. Typical when starting on a lower carb diet. But, I'm sure some was lost fat, too.
It's actually common with any calorie restriction. More noticable with lower carb diets, though. You outta get used to it and recover after a while.
Typically, the carbs are from a carb source mixed in with the protein powder. The easiest thing is Gatorade powder. All flavors taste good with vanilla whey. Orange tastes good with chocolate whey.
If you look at a supplement store, you can find maltodextrine or detrose pretty cheap (cheaper than Gatorade powder). You can mix either or both of these with your whey to get the right amount of carbs.
Thanks for all your responses to my questions Lost Dog. It's helping me understand this diet a little more. I'm happy that the fatigue and weakness I am feeling today is a by product of the diet and will go away soon. I do have a couple of additional questions that came up during some online research tonight that I hope you could answer.
After you replied stating I should include Gatorade Powder or maltodextrine/dextrose with my protein pre/during/post workout I decided to do some additional research in order to determine which would be best.
1. Maltodextrine and dextrose are simple sugars, correct?
2. If they are, isn't it bad to be having sugars in this diet? Will it not affect the loss of fat?
3. Would 1 gram of maltodextrine/dextrose = 1 gram of carbohydrate?
4. I checked the nutritional information on 3/4 scoop (16.0 g)of Gatorade Lemon Lime and it said there were 15.2 g of carbohydrates with 14.2 of those grams coming from sugar (http://www.calorie-count.com/calories/item/14131. html). Would you recommend going with the Gatorade or sticking with the pure maltodextrine or dextrose (money is not really an issue here as I don't think powdered Gatorade is that expensive) or are they pretty much the exact same thing (other than the fact the Gatorade powder would have additional ingredients)?
5. I looked at the other offerings and found a product called "Carbo Complex" (http://www.pvldirect.com/products_carbo_complex.html) that contained 30g of carbohydrates in a 30g scoop and 0 carbohydrates were from sugar. Is this something to purchase or is something fishy going on with the nutritional information since no carbohydrates are coming from sugar?
LD, your readings are fine. What is a tendency here is that your HDL is a tad lower - when it was higher it was a negative risk factor, which is always cool to have. I don't think anything bad per say would happen with these new readings, which look average. It's weird though that you lost your HDL as a negative risk factor and almost gained a positive risk factor with the new LDL readings (according to mainstream medicine)
I think it's clear when your profile was better, I like that. I would be interested to see what types of other fats you were adding to your diet during both periods, did you change any of your supplements, too? Have you PM-d Adam about this, he would like to see those numbers!
1. Maltodextrine and dextrose are simple sugars, correct?
2. If they are, isn't it bad to be having sugars in this diet? Will it not affect the loss of fat?
3. Would 1 gram of maltodextrine/dextrose = 1 gram of carbohydrate?
4. I checked the nutritional information on 3/4 scoop (16.0 g)of Gatorade Lemon Lime and it said there were 15.2 g of carbohydrates with 14.2 of those grams coming from sugar (http://www.calorie-count.com/calories/item/14131. html). Would you recommend going with the Gatorade or sticking with the pure maltodextrine or dextrose (money is not really an issue here as I don't think powdered Gatorade is that expensive) or are they pretty much the exact same thing (other than the fact the Gatorade powder would have additional ingredients)?
5. I looked at the other offerings and found a product called "Carbo Complex" (http://www.pvldirect.com/products_carbo_complex.html) that contained 30g of carbohydrates in a 30g scoop and 0 carbohydrates were from sugar. Is this something to purchase or is something fishy going on with the nutritional information since no carbohydrates are coming from sugar?
Thanks again for all the help!
Carbo Complex is probably just pure maltodextrine. I couldn't find a link to the ingredients on the site. Malto is technically not a sugar, but it might as well be. It's molecularly a complex carbohydrate, which means nothing for our purposes... From a nutritional standpoint, it's virtually the same as a simple sugar.
You're right that it's bad to have sugars on this diet, in general. But, around the workout period, they are important. They prevent catabolism of muscle tissue, provide more energy for a vigorous workout, prevent your body from releasing as much cortisol during and after the workout, and most importantly, they work in tandem with the protein to repair your muscle tissue more quickly. Think of the pre-workout drink as fuel for today's workout and the post-workout drink as an investment in tomorrow's workout.
Also, a weight lifting workout is never about burning fat NOW. It's about burning calories and putting your body into a long term fat burning mode that lasts for hours or days (which burns even more calories during that period). For that, you want the most vigorous workout possible. Drink up.
As to the nutritional aspects of Gatorade. Just look at the carbs, not the sugar. Sugar, glucose, dextrose, maltodextine, etc. are all high GI or fast acting carbs. When you know that's what you're working with, just look at the carbs.
The whole sugar thing is confusing, in general. Look at the label of milk or artificially sweetened yogurt or whole wheat bread. Plenty of sugar listed, even when there's no sugar in the ingredient lists. If apples had nutrition labels, dieters wouldn't eat them. Look at this. It only doesn't show "sugar" because their is no requirement to label apples with a nutrition label, so they don't have to show the sugar content. But, it would be 15-18g of sugar, trust me. Who would eat that? That's junk food!
I eat approximately 18 eggs a week. Yolks and all. These levels were taken after approximately 3 months of eating "heavy" to gain some weight. So I'd had a lot of carbs, relatively speaking.
The year before (when I was really living Adam's Diet), my readings were Chol (total) 188, HDL 85, LDL 96, Triglycerides 36. Lots of eggs and bunless burgers.
I'm not very knowledgable on cholesterol. What are the health ramifications of possibly having bad cholesterol for a month or two?
You could have it checked, go on the diet for a month or so, and have it checked again. Any effects would show up pretty quickly. When Dan John did the Velocity Diet, he did a before and after blood test. The 28 day period showed dramatic improvements in his blood profile.
I am actually having it checked in a couple weeks, that is why I was asking. I am sure it is lower than before (I was above 200 total around 6 months ago) because I have been eating much better. I don't want to go on any medication or anything. The thing is, I really don't care for eggs, especially in the morning. Right now I eat a bowl of Kashi Go-Lean with some splenda. I only eat a couple servings of grains (the Kashi, then Koeplinger low-carb bread for lunch) and that is it. The cholesterol question just popped in my head when I checked eggs on fitday and was surprised how much they had in the yolk.
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
My Dad has very high cholesterol. The doctor told him to cut down on the eggs. He was eating 3 egg omelettes, four times per week. No change when he dropped the eggs.
I haven't followed this much, since I don't have high cholesterol, but I read that "they" now believe that dietary cholesterol has little to do with your own cholesterol.
I get confused about the whole thing. I've also heard that saturated fat causes high cholesterol. Then, I heard that saturated fats are bad for the general population because they are eating IN CONJUNCTION with high carb diets. Like in the infamous "carrot cake and milkshake" test from the study in this thread.
So, it makes me think that it's more the combination of foods that we eat, compared to other cultures (or just other people). But, there's no study for this yet. Who wants to fund the "let's track cholesterol when eating eggs benedict vs spinach omelettes" study?
Yeah, it seems like the research changes all the time and contradicts itself. Basically, I have been looking at the amount of cholesterol that the food I eat contains, and I avoid those foods with high cholesterol, and trying to eat foods that raise my good cholesterol. I guess I'll see if it has helped at all in a few weeks.
__________________ If your dog is fat, you aren't getting enough exercise. -Unknown
I went to the supplement store and picked up that Carbo Complex. The ingredients say that it's made from "glucose polymers from corn dextrins" (30g carbs, all 30g come from starch as per the nutritional information) so I imagine it falls in the category of maltodextrin or dextrose. This should be great to use right?
So far I'm really enjoying this diet. It's the first time in a while that I can go for hours without feeling hungry. I just hope once I start taking the Carbo Complex my weight lifting at the gym gets back to normal amounts.
I went to the supplement store and picked up that Carbo Complex. The ingredients say that it's made from "glucose polymers from corn dextrins" (30g carbs, all 30g come from starch as per the nutritional information) so I imagine it falls in the category of maltodextrin or dextrose. This should be great to use right?
So far I'm really enjoying this diet. It's the first time in a while that I can go for hours without feeling hungry. I just hope once I start taking the Carbo Complex my weight lifting at the gym gets back to normal amounts.
yeah the carbo complex should be fine.
Good luck!
__________________
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
I went to the supplement store and picked up that Carbo Complex. The ingredients say that it's made from "glucose polymers from corn dextrins" (30g carbs, all 30g come from starch as per the nutritional information) so I imagine it falls in the category of maltodextrin or dextrose. This should be great to use right?
Sounds like maltodextin to me. Maltodextrin is an umbrella term for a variety of linked dextrose molecules. If you're interested... Alternative Carbohydrate Sweeteners.
I think they just want to differentiate themselves from the other supplement tubs that just say maltodextrin on the label.
But, we do live,,,would it be o.k. to do it for like 6 days a week, then say for example the 7th day, or a saturday night have wings and beer?
Im about 6'3 240, need to lose about 15..will it work?
But, we do live,,,would it be o.k. to do it for like 6 days a week, then say for example the 7th day, or a saturday night have wings and beer?
Im about 6'3 240, need to lose about 15..will it work?
Well, you can try it.
Wings are low carb. Beer's not. If those beer carbs are your carbs for the day, then it sorta works. But, if you're having a few beers (or more), then you've diverged from the diet for the day.
If you try it for a while and it isn't working, then you'll have to evaluate what's keeping you from your goal.
Bottom line, whatever gets you to eat fewer calories than you need to maintain will help you lose weight.
now for more...
Light Yougurt, walmart brand, about 80 calories, and 13 carbs are those good? I'm confused on NO carbs or which ones...
Also, been asked if beer is better than wine, or whiskey and diet coke?
) I would appreciate any comments on my nutrition log from yesterday:
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