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.
The Kashi bar was a total emergency fix from being so hungry(at 5:30pm), its not a usual thing at all, and since I was doing some weights on my arms and getting my heart rate up just a bit I figured it wasnt gonna hurt.
Normally between 3-5pm I would do a cottage cheese snack, I didnt have it w/me at work though yesterday .
How did I get a carb meal in before the Kashi bar? I though we're aloud fruit (1-2serv.?) So that didnt count right?
Today is a new day, I shall try again -still feel good about the overall day yesterday though. I would love if someone wouldn't mind showing me an example day, please
How did I get a carb meal in before the Kashi bar? I though we're aloud fruit (1-2serv.?) So that didnt count right?
I meant that the kashi bar is a carb meal. Isn't like a granola bar?
If you had it as an emergency, fine. But, don't have the bread later, since you already had the carb meal (kashi).
Also, Lisa was pointing out that the milk should probably be considered a carb meal, too.
In the discussion, Adam says milk can be okay and doesn't really elaborate. But, milk is full of carbs.
The goal is avoid insulin/blood sugar spikes throughout the day. You're shooting for one only. The carb meal. So, if you are going to have a slice of bread (one serving of carbs) and milk (another serving of carbs), have them together, not seperately.
Quote:
Originally Posted by shellsy21
Today is a new day, I shall try again -still feel good about the overall day yesterday though. I would love if someone wouldn't mind showing me an example day, please
8am B-1 cup water with frozen strawberries,banana,and a scoop of choc whey blended
7pm Still hungry so had a peice of cheddar
9pm still hungry so had mozz and tomatoes w/balsamic
10:30 still hungry lol so had a peice of ww bread w/pb now going to bed,and feel satisfied FINALLY
Assuming your day went okay and you hadn't had a carb meal yet, the little end thing of snacks is fine. You'd still be better off with cottage cheese or something, instead of the piece of bread, though.
Are you really that hungry at the end or just having bad cravings? You might try just eating more food in the earlier meals if you are always starving at night.
You're good with the fruit. You are allowed 1-2 servings a day. I'll have to reread the original sticky, but I think you can have the serving of milk as well. When it all comes down to it, it's about what works for you. You can take any diet out there and find eventually your body will take over and tell you what it needs. We're all individual. Keep working on it. Track what you eat and maybe even how it makes you feel (like the cravings yesterday) so you can learn how your body talks!
Thanks everyone for the insight - I will try the water instead of the milk to see how it goes! I'll give it a week and see how my results are. I packed a ton of food today so no reason to need any emergancy fixes . I do think I am overly hungry now that I think about it for female issues, its a tough battle sometimes. I'm not an over eater by anymeans, I get full very fast. So again let me give myself sometime to adjust and see how it goes. Thanks everyone!
Also, Lisa was pointing out that the milk should probably be considered a carb meal, too.
yes that is more or less what I mean.
no qty/measurements were given, but taken as a meal, using the original 1 C 2%, 0.5C strawberries & 1/2 a small banana (and assuming no CHO in the protein powder) - that's 25g CHO. If you use 1C strawberries & 1 small banana - 35g CHO (after fiber is subtracted). If you consider that 1/2C kidney beans is 20g CHO less 5g fiber to net 15 ECC - that breakfast looks like a carb-y meal to me. even if it is yiour fruit meal - you can make less carb-y choices.
if the kashi bar was a Kashi GoLEAN - this is what it had: UTRITION FACTS
Serving Size: 1 Bar (78g)
Serving Per Container: 1
Calories 290
Calories From Fat 50
*Percent Daily Values (DV) are based on a 2,000 calorie diet.
Amount/Serving %DV* Amount/Serving %DV*
Total Fat 6g 10% Total Carb 54g 18%
Saturated Fat 4g 20% Dietary Fiber 7g 30%
Cholesterol 0mg 0% Sugars 35g
Sodium 100mg 4% Protein 13g 20%
Potassium 85mg 2%
-- not quite the same as nuts -
so that's all I meant - in emergencies you eat the best you can from what is available - but if you are being conscious about carbs you need to be aware of where they are in what you are eating -
I'm wanting to add some more fibre into this diet. I've been looking at some cereals that are high in fibre but low in carbs but can't seem to find a decent one that will fit into this diet. Any suggestions? I would be eating it dry (i.e. no milk) most likely with my lunch and perhaps before bed if it's really low in carbs and can fit into my plan otherwise just with the lunch.
Don't add cereals just to add fiber. If you're looking for fiber, eat veggies
that are high in fiber. Or, take a fiber supplement like Benefiber.
When people choose to eat cereal, they should look for whole grain, high fiber varieties, but if you're looking for more fiber, cereal isn't the way to go.
There may be some exceptions, but per calorie, veggies and fruits have more nutrition and more fiber than cereals.
Just interested to know if anyone who uses this diet is a runner.......I am wanting to start a running program to train for a 10k and was going to follow this diet....
I'm not a runner, per se. I am "training" for my own 10k. (I'm very slow)
I have no problem running (or biking or working out for two hours) on the diet.
The diet's not all that low in carbs, so have some fruit and a protein shake before the run. 10k isn't that far.
You might find that you do better taking in some simple carbs before a run when you are trying to be fast. Test it out.
If you decide on a workout drink, make sure to do your actual run using the same method. Don't NOT have a workout drink for practice, then add one for the race because it's so important to do well. Recipe for disaster.
I'd also post a question in the running forum. I know there are a few there who are or have been low carb runners.
Hi,
I'm new to the board, I would like to ask you if anyone as ever tried this dieting protocol during a bulkin phase.
Now I'm trying to build up some "lean meat" and I'm using my carbs only in the morning, and pwo, for the rest of the day I'm eating protein+fat...yesterday evening I've seen this post, and by reading it I realize that this approach was pretty like the diet plan I'm now following for "lean bulkin' ", so, if anyone of you as ever tried a similar approach for bulkin'up...
Hi,
I'm new to the board, I would like to ask you if anyone as ever tried this dieting protocol during a bulkin phase.
Now I'm trying to build up some "lean meat" and I'm using my carbs only in the morning, and pwo, for the rest of the day I'm eating protein+fat...yesterday evening I've seen this post, and by reading it I realize that this approach was pretty like the diet plan I'm now following for "lean bulkin' ", so, if anyone of you as ever tried a similar approach for bulkin'up...
Yes. While I wasn't all that lean when I began, I ate almost like you describe and put on about 15lbs, while I adding no fat.
I think if I would have been more careful, I'd have added muscle and lost fat, but I ate like a pig for the 2 hours post workout.
I had zero carbs in the morning, though. It was like being on a diet ALL the time, except for workout and 2 hours beyond.
Yes. While I wasn't all that lean when I began, I ate almost like you describe and put on about 15lbs, while I adding no fat.
I think if I would have been more careful, I'd have added muscle and lost fat, but I ate like a pig for the 2 hours post workout.
I had zero carbs in the morning, though. It was like being on a diet ALL the time, except for workout and 2 hours beyond.
How does your macros split looks like?
If I had to tell you the truth, I was planning to get my carb intake higer, from tomorrow morning, I've got 90g of oats+100g strawberries and cinammom waitin' in the fridge...till now I've used only 90g of rice cakes post w.o. (71g carbs-1gxkg/lbm)...my problem is that i prefer protein than fat, so I've started eating a well balanced mix of protein and fat macro ratios (45%-45%) and I've ended up eating 60% of my kcals from protein...
Any idea, or suggestion or "real life experience report" will be appreciated
tnx for answering my first post, and tnx in advance for any response
I really don't keep track of the macros much. I'm sure I get 200g of P per day, easy. On low carb days, I might eat 50-60% fat. The bulk was a year or so back and I didn't pay attention.
No one really "prefers" fat. But if you're low carbing make sure to get plenty. If you're doing a good mix of carbs, fats, and protein, it's probably not as big a deal. Just eat with the guidelines and don't sweat the details.
GNC has malto. It's called Carbo Gain or something similar. It's ingredient will just be one thing: maltodextrin.
Here's what I do. I take Gatorade or malto or whatever carb powder (even sugar) and measure 45 grams worth of carbs. Just do the math of the nutrition label. I add 15g worth of my protein powder. I fill it up with water and shake it. Drink 1/2 before I head out of the locker room and then top if off with more water. Drink the rest during the workout.
I've already premeasured my post workout drink into another bottle or small container. 20g of P worth of my protein powder and 20-40g worth of my carbs. After he workout, I just this powder into the same shaker bottle, add water, shake and drink.
Now, it just so happens that bottled, generic chocolate milk tends to be 15-16g P and 35-40g C, per serving. Most bottles hold two servings. For the PWO drink, it's a little light in the P dept., but I don't sweat it. Close enough.
I workout in the evenings and then eat dinner within an hour of the workouts. And I'm always confused about pwo nutrition. Whether I need a pwo drink or not if I am eating a p/c dinner. If I do the pre/during/post suggestions in Adams diet it seems like that is a lot of calories to consume and then also eat dinner. For instance, 15g protein powder (1/2 scoop 60 cals) + 45g gatorade carbs (150 cals) = 210 cals for pre/during. Then you also picking up full scoop prot powder (110 cals) + 30g gatorade carbs (100 cals) after my workout. That is a total of 420 calories. Does that seem right? Or am I worrying too much about it?
I'd say it depends on the timing. If you've eaten before lifting (or had the pre/during drinks) and are planning to eat 30-45 minutes post-lifting, then you might do just fine with the meal.
Sometimes I lift 2-3 hours after the meal, then don't back to food for an hour or more post workout. In that case, I definately NEED the drink. I'm starving and woozy without something in there.
Right on. I'm usually on a pretty good set workout schedule because of work. I'll have an afternoon snack around 4-4:30pm that consists of a protein shake w/flax on HIIT days or a cup of low fat cottage cheese and an apple. I have to have some type of carbs (fruit) in the afternoon to keep me going on weight training days. Then I workout for an hour around 6pm and eat dinner around 7:30-8pm.
I guess that I just over analyze everything and think that I'm screwing up something, when I'm probably doing everything ok.
Where do bananas fall? in with the starchy carbs or fruit? and can I eat more than 1-2 servings of almonds? How many almonds do you consider 1 serving?
Thanks
__________________
"The question isn't who is going to let me; it's who is going to stop me."
Ayn Rand
"Once you've taken a few punches and realise you're not made of glass, you don't feel alive unless you're
pushing yourself as far as you can go." Matt Buckner - Green Street Hooligans
No. 1-2 servings, total, of all nuts or seeds, per day. A serving is 1oz of roasted almonds. About 22 nuts.
Thanks! I should be good then. I at about 7%BF right now but want to get a bit leaner for summer. Hopefully I can eat 300 above maintainence and keep the carbs low to lean out.
__________________
"The question isn't who is going to let me; it's who is going to stop me."
Ayn Rand
"Once you've taken a few punches and realise you're not made of glass, you don't feel alive unless you're
pushing yourself as far as you can go." Matt Buckner - Green Street Hooligans
__________________
"The question isn't who is going to let me; it's who is going to stop me."
Ayn Rand
"Once you've taken a few punches and realise you're not made of glass, you don't feel alive unless you're
pushing yourself as far as you can go." Matt Buckner - Green Street Hooligans
For the jelly. I'm guessing the Maltodextrin and trivial amount of fruit will throw it out
Later in the explaination Adam say 3 serving of nuts/seed so I'm guessing 2 tablespoons of PB and 2 servings of almonds should be ok?
__________________
"The question isn't who is going to let me; it's who is going to stop me."
Ayn Rand
"Once you've taken a few punches and realise you're not made of glass, you don't feel alive unless you're
pushing yourself as far as you can go." Matt Buckner - Green Street Hooligans
Eat some. I do. Just not that much. Just a bit, here and there.
That nut plan sounds fine.
I use a table spoon of that here and there and also Sugar-Free maple syrup but small amounts mixed in some cottage cheese or something. Thanks for the help
__________________
"The question isn't who is going to let me; it's who is going to stop me."
Ayn Rand
"Once you've taken a few punches and realise you're not made of glass, you don't feel alive unless you're
pushing yourself as far as you can go." Matt Buckner - Green Street Hooligans
Not sure this was asked. If you're only eating 1 starch per day and 2 fruits per day, what is meant to be eaten as a carb after a workout?
Say you eat the oats for breakfast. Then what? I understand fruit is not the best PWO carb.
Not sure this was asked. If you're only eating 1 starch per day and 2 fruits per day, what is meant to be eaten as a carb after a workout?
Say you eat the oats for breakfast. Then what? I understand fruit is not the best PWO carb.
When i did it, i just had my starchy carbs after my workouts because i figured that would be best. But i see if you prefer to have your oats in the morning, youre still having (high-gi) carbs after the workout anywy
According to the diet rules, youre allowed to have a high-carb PWO shake after your workouts:
"8. Drink (roughly): 15 grams of protein, 45 grams of carbohydrate (high-glycemic like maltodextrin or dextrose) in 12 ounces of water--half 5 to 15 minutes before your workout, and the rest evenly divided every 15-20 minutes of your workout. (This is basically a "Nutrient Timing" principle.)
9. After your workout, drink 20 grams of protein and 20 to 40 grams of carbohydrate. (These numbers are debatable, but I think they'll do the job quite nicely.)"
__________________
"sometimes, good nutrition is more about preparation and displaying adaptability than it is about the food." -JB
What are your thoughts on Cherries? GI of 32 but not in Adam's list, yea or neh? I guess since your not counting calories on this diet macro percentages don't really matter? I'm trying to keep my fats up will this cause a problem?
__________________
"The question isn't who is going to let me; it's who is going to stop me."
Ayn Rand
"Once you've taken a few punches and realise you're not made of glass, you don't feel alive unless you're
pushing yourself as far as you can go." Matt Buckner - Green Street Hooligans
Macros don't matter, in the sense that you don't need to micromanage them. Eat according to plan, and you'll be in the ballpark. There will be very little difference between a few percentage points, either way.
Personally, I eat cherries when I eat fruit. They are good because they take longer to eat than other fruits. Low GI/GL and you tend not to eat a ton of them.
. 
. I do think I am overly hungry now that I think about it for female issues, its a tough battle sometimes. I'm not an over eater by anymeans, I get full very fast. So again let me give myself sometime to adjust and see how it goes. Thanks everyone!
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