Adarq.org
Performance Area => Nutrition & Supplementation => Topic started by: Raptor on November 07, 2010, 10:45:48 am
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I'm trying to gain strength right now for the next 3-4 months. I'm at ~84 kg right now. Bodyfat % is probably ~15-16%.
What should be my approach in these 3-4 months in terms of eating? Should I eat like a bull everyday regardless if I go to the gym/I consume calories that day or should I just eat a lot in the training days/after training and keep a low calorie, low carb intake in my rest days?
Should I take a protein shake that's 50% protein 50% carbs after my training/in my training days instead of the 90% protein one that I'm taking right now?
Do you think I should aim at re-composition in this 3-4 month period (meaning - trying to build muscle in my training days in terms of nutrition and lose fat in the off days, maybe doing some running, cardio etc)? Or should I go all out into muscle building and forget about cardio and stuff, with the idea of shedding fat later?
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I'm trying to gain strength right now for the next 3-4 months. I'm at ~84 kg right now. Bodyfat % is probably ~15-16%.
What should be my approach in these 3-4 months in terms of eating? Should I eat like a bull everyday regardless if I go to the gym/I consume calories that day or should I just eat a lot in the training days/after training and keep a low calorie, low carb intake in my rest days?
eat one big meal on rest days, the rest of your meals should be low carb high + mod/high protein + moderate fat snacks.. on training days, same thing, but consume more in the meal after training (which is after he post workout shake).. so basically two big meals on training days.
Should I take a protein shake that's 50% protein 50% carbs after my training/in my training days instead of the 90% protein one that I'm taking right now?
wouldn't worry too much about that, but i'd lean more towards the 50/50 split, you'd want more carbs than 10% thats for sure.
Do you think I should aim at re-composition in this 3-4 month period (meaning - trying to build muscle in my training days in terms of nutrition and lose fat in the off days, maybe doing some running, cardio etc)? Or should I go all out into muscle building and forget about cardio and stuff, with the idea of shedding fat later?
definitely do the cardio, i'd say your focus is more on putting on MOSTLY lean mass with minimal fat, rather than losing fat & gaining muscle.. so, putting on mostly lean mass will have your body composition improving, and you'll have less fat to 'cut' when you reach your goals 3-4 months from now.. cleaning up your diet so it's less frequently carb heavy & getting in the cardio will help you achieve this.
so, on your rest days, for your snacks, you want something that is low carb + high protein + moderate fat... such as 2% milk + protein.. i imagine you will have a "blood thirst" kind of feeling once you start eating like this, and that's a bad sign.. once you are satisfied with a lower carb snack like that throughout the day, you'll be seeing some major physique changes. You could obviously use something else too, such as green veggies + small chicken breast or a sandwhich or something like that.. the point here is, eat most of your carbs in one meal, then eat them in much lesser amounts throughout the day.
avoid stuffing your face all day :P
peace
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definitely do the cardio, i'd say your focus is more on putting on MOSTLY lean mass with minimal fat, rather than losing fat & gaining muscle.. so, putting on mostly lean mass will have your body composition improving, and you'll have less fat to 'cut' when you reach your goals 3-4 months from now.. cleaning up your diet so it's less frequently carb heavy & getting in the cardio will help you achieve this.
x2
I went down the route of eating big and lifting bid without any cardio. Although my strength and muscle size gains where great, i am paying for it now and its took so much longer to lose the fat than expected and not too mention that dieting is pretty horrible especially when you have a lot of fat to lose.
Carb cycling would be pretty good to increase strength/size without gaining too much fat. So maybe have 2-3 high carb days, 2-3 moderate and 2 low days. Maybe doing some Steady state cardio in the mornings, like 30-40 mins walking 3mph, should keep fat in check.
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Is powder milk acceptable? Because I have milk intolerance... I mean, I can drink a cup or so per day but that's pretty much it.
I have a hard time of getting protein+fat meals. I mean, I have no idea of what these meals look like... I guess I always ate protein+carbs...
Can someone throw a few examples at me (I'll look for some in Kelly's body comp basics book).
Also, running won't be an option when winter comes. Running on the treadmill could be and kettlebell swings for cardio work... although I don't like using the treadmill... I'm afraid of it (falling and all that).
And wouldn't it be detrimental to muscle building if I burned calories doing stuff like running and cardio? Wouldn't they contradict each other?...
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i imagine you will have a "blood thirst" kind of feeling once you start eating like this, and that's a bad sign
What do you mean by that?
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Is powder milk acceptable? Because I have milk intolerance... I mean, I can drink a cup or so per day but that's pretty much it.
I have a hard time of getting protein+fat meals. I mean, I have no idea of what these meals look like... I guess I always ate protein+carbs...
Can someone throw a few examples at me (I'll look for some in Kelly's body comp basics book).
Also, running won't be an option when winter comes. Running on the treadmill could be and kettlebell swings for cardio work... although I don't like using the treadmill... I'm afraid of it (falling and all that).
And wouldn't it be detrimental to muscle building if I burned calories doing stuff like running and cardio? Wouldn't they contradict each other?...
Yoghurt , tuna salad , chicken salad , salad with a ton of low-fat cheese ( not tasty , oh well... :D ).
There are some lactose-free milks also i think? ( no homo :P )
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No homo ":P". For what does that ":P" stand for :D
But anyway, I thought fish + salad = protein + carbs?...
And I looked at a yoghurt bottle and it was like 4 protein, 5 carbs and 3 fats... so more carbs than fats... wtf?
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No homo ":P". For what does that ":P" stand for :D
But anyway, I thought fish + salad = protein + carbs?...
And I looked at a yoghurt bottle and it was like 4 protein, 5 carbs and 3 fats... so more carbs than fats... wtf?
:P = just for fun.
salad = minimum carbs. You can't just eat row chicken or tuna , put it in a bowl of lettuce or iceberg or whatever green veggies with some olive oil/mustard/lemon and you have a delicious salad. Check out the nutritional facts of lettuce and then weigh how much you can eat in a salad and you will know what i mean, carbs are too little.
Full yoghurt is more fat & less protein , go for low fat yoghurt , 2% , most of them will have ~8gr protein for every 100g. Personally i buy them in 1kg packs , eat about 300g every time. Dont go for 0% , that 2% is usefull, there is some shit going on like fat-soluble proteins in dairy products , long story short = you need some fat in dairy products or else youre ruining them.
Bottom line , don't freak with carbs. When we talk about carbs we mean to avoid pizza , pasta , rice , bread etc... Those foods have like 65g carbs per 100g and you can easily consume 200-300g of them! Carbs that come from veggies , milk , youghurt , meat etc are not worth mentioning , they're too little!
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Well that yoghurt had more carbs than fat... weird.
Would you think getting rice AFTER a workout would be cool? I plan on doing that today. Rice + chicken.
My problem is with meals outside of training... when I'm idle at work sitting on a chair for 7-8 hours...
Would something like yoghurt + fish (pangasius) work for a meal at work? (for a protein + fat meal) Other ideas for this?
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Personally i buy them in 1kg packs , eat about 300g every time.
about how much calories is 300g of these low fat cheese?
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Personally i buy them in 1kg packs , eat about 300g every time.
about how much calories is 300g of these low fat cheese?
I was referring to yogurt.
It will vary from brand to brand but on average 100g of low-fat yogurt would have something like ~80kcals , 8gr protein , 2gr fat , who-the-fuck-cares-its-only-80kcals gr carbs ;D
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Is powder milk acceptable? Because I have milk intolerance... I mean, I can drink a cup or so per day but that's pretty much it.
i would assume so, i never took powdered milk.
I have a hard time of getting protein+fat meals. I mean, I have no idea of what these meals look like... I guess I always ate protein+carbs...
Can someone throw a few examples at me (I'll look for some in Kelly's body comp basics book).
what vag said, plus:
a better way to look at this is, what do you like eating? what can you easily obtain, to eat? For example, if I was planning on putting on a ton of muscle, I would focus on things I enjoy eating: eggs, milk, meat (steak/hamburger), chicken , broccoli/carrots/spinach/olive oil, kidney beans, bananas, cottage cheese, and a supplement: whey protein (for shakes).. My diet would then pretty much only consist of that, with 1 cheat day per week.
Also, running won't be an option when winter comes. Running on the treadmill could be and kettlebell swings for cardio work...
although I don't like using the treadmill... I'm afraid of it (falling and all that).
*smack*, incorporate jump rope also
And wouldn't it be detrimental to muscle building if I burned calories doing stuff like running and cardio? Wouldn't they contradict each other?...
no because cardio isn't using muscle protein as fuel unless you're in a severely catabolic state.. cardio is focusing on blood sugar, glycogen, or fat... You need to make sure your protein intake is high & that you get enough time under tension to stimulate growth, which is what you will be getting with 3x8/3x5 split. You're not going to be putting in enough cardio to cause a dent anyway.
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Well yeah... too many eggs aren't toxic or something?
In terms of cardio - that will burn calories... and I can barely take too many to aid in muscle growth already. That's my issue. And I've started to eat really clean these last few days and plan on continuing with that. Hopefully some recomposition will occur.
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Well yeah... too many eggs aren't toxic or something?
In terms of cardio - that will burn calories... and I can barely take too many to aid in muscle growth already. That's my issue. And I've started to eat really clean these last few days and plan on continuing with that. Hopefully some recomposition will occur.
Two things:
1) Eggs will instantly put your body in a catabolic state. I'm talking as soon as you put them in your mouth, kiss your muscles goodbye. In other words, for fuck's sake, no, too many eggs are not toxic.
2) Light cardio will not burn very many calories, and can help recovery. Don't think intervals, think nice long walks, easy biking, easy rowing, elliptical, etc.
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Well my mom and dad always keep on throwing this "eggs cause liver problems" at me all the time it's getting really annoying.
Probably if you're eating like 20/day.
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Well my mom and dad always keep on throwing this "eggs cause liver problems" at me all the time it's getting really annoying.
Probably if you're eating like 20/day.
Aren't you like 25?
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a better way to look at this is, what do you like eating? what can you easily obtain, to eat? For example, if I was planning on putting on a ton of muscle, I would focus on things I enjoy eating: eggs, milk, meat (steak/hamburger), chicken , broccoli/carrots/spinach/olive oil, kidney beans, bananas, cottage cheese, and a supplement: whey protein (for shakes).. My diet would then pretty much only consist of that, with 1 cheat day per week.
That's what my diet looks like at the moment, minus the milk and bananas, and i am cutting weight just now lol
Well my mom and dad always keep on throwing this "eggs cause liver problems" at me all the time it's getting really annoying.
Probably if you're eating like 20/day.
Dude, i eat 35+ eggs a week and i am fine. Eggs are good, and if you want to build shit tons of muscle eat plenty of them. You cant go wrong with eggs, meat, chicken, green vegies, nuts and fruit.
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Well my mom and dad always keep on throwing this "eggs cause liver problems" at me all the time it's getting really annoying.
Probably if you're eating like 20/day.
Aren't you like 25?
Yes I am but what I meant is that I grew up with that being repeated in my ear again and again. What does a virus has to do with eggs - I have no idea.
Probably what they mean is that many eggs are "hard" for the liver to "digest" if you will.
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Well my mom and dad always keep on throwing this "eggs cause liver problems" at me all the time it's getting really annoying.
Probably if you're eating like 20/day.
Aren't you like 25?
lol..
Well my mom and dad always keep on throwing this "eggs cause liver problems" at me all the time it's getting really annoying.
Probably if you're eating like 20/day.
Aren't you like 25?
Yes I am but what I meant is that I grew up with that being repeated in my ear again and again. What does a virus has to do with eggs - I have no idea.
Probably what they mean is that many eggs are "hard" for the liver to "digest" if you will.
who cares what they meant, eggs are digested just fine and are very healthy for you .. heh!
a better way to look at this is, what do you like eating? what can you easily obtain, to eat? For example, if I was planning on putting on a ton of muscle, I would focus on things I enjoy eating: eggs, milk, meat (steak/hamburger), chicken , broccoli/carrots/spinach/olive oil, kidney beans, bananas, cottage cheese, and a supplement: whey protein (for shakes).. My diet would then pretty much only consist of that, with 1 cheat day per week.
That's what my diet looks like at the moment, minus the milk and bananas, and i am cutting weight just now lol
Well my mom and dad always keep on throwing this "eggs cause liver problems" at me all the time it's getting really annoying.
Probably if you're eating like 20/day.
Dude, i eat 35+ eggs a week and i am fine. Eggs are good, and if you want to build shit tons of muscle eat plenty of them. You cant go wrong with eggs, meat, chicken, green vegies, nuts and fruit.
nice & I agree.
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Well yeah... too many eggs aren't toxic or something?
In terms of cardio - that will burn calories... and I can barely take too many to aid in muscle growth already. That's my issue. And I've started to eat really clean these last few days and plan on continuing with that. Hopefully some recomposition will occur.
Two things:
1) Eggs will instantly put your body in a catabolic state. I'm talking as soon as you put them in your mouth, kiss your muscles goodbye. In other words, for fuck's sake, no, too many eggs are not toxic.
2) Light cardio will not burn very many calories, and can help recovery. Don't think intervals, think nice long walks, easy biking, easy rowing, elliptical, etc.
lmao eggs are prob best things you can eat. Ive had 5 raw whole eggs in my morning milk shake everyday for the last year.
In Australia they even changed the RDA to increase the amount of eggs people should eat every day.
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Well yeah... too many eggs aren't toxic or something?
In terms of cardio - that will burn calories... and I can barely take too many to aid in muscle growth already. That's my issue. And I've started to eat really clean these last few days and plan on continuing with that. Hopefully some recomposition will occur.
Two things:
1) Eggs will instantly put your body in a catabolic state. I'm talking as soon as you put them in your mouth, kiss your muscles goodbye. In other words, for fuck's sake, no, too many eggs are not toxic.
2) Light cardio will not burn very many calories, and can help recovery. Don't think intervals, think nice long walks, easy biking, easy rowing, elliptical, etc.
lmao eggs are prob best things you can eat. Ive had 5 raw whole eggs in my morning milk shake everyday for the last year.
In Australia they even changed the RDA to increase the amount of eggs people should eat every day.
LBSS was being sarcastic about the eggs :)
adarq.org is very much PRO eggs.
pc
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eggs FTW!
But you gotta go easy on egg yolks , they have too much bad cholesterol. If you are teenager or early 20's and in good shape, fuck it , eat the yolks , but cholesterol is no joke , after 25yo should be in check. No more than 1 yolk a day i think? No restriction on egg-whites , eat as much as you can.
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eggs FTW!
But you gotta go easy on egg yolks , they have too much bad cholesterol. If you are teenager or early 20's and in good shape, fuck it , eat the yolks , but cholesterol is no joke , after 25yo should be in check. No more than 1 yolk a day i think? No restriction on egg-whites , eat as much as you can.
Pretty sure eggs causing cholesterol is bro-science. They have changed it and now studies show that eggs have basically no impact on cholesterol.
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eggs FTW!
But you gotta go easy on egg yolks , they have too much bad cholesterol. If you are teenager or early 20's and in good shape, fuck it , eat the yolks , but cholesterol is no joke , after 25yo should be in check. No more than 1 yolk a day i think? No restriction on egg-whites , eat as much as you can.
Pretty sure eggs causing cholesterol is bro-science. They have changed it and now studies show that eggs have basically no impact on cholesterol.
Intersting site i came across., http://www.biblelife.org/eggs.htm has some studies done also.
Indeed , i've heard that they changed it and the most recent update on eggs is that they don't have the cholesterol impact they thought , but they are still not cholesterol-innocent.
Wikipedia:
More than half the calories found in eggs come from the fat in the yolk; a large 50-gram chicken egg contains approximately 5 grams of fat. People on a low-cholesterol diet may need to reduce egg consumption; however, only 27% of the fat in egg is saturated fat (palmitic, stearic and myristic acids[26]) that contains LDL cholesterol. The egg white consists primarily of water (87%) and protein (13%) and contains no cholesterol and little, if any, fat.
There is debate over whether egg yolk presents a health risk. Some research suggests dietary cholesterol increases the ratio of total to HDL cholesterol and, therefore, adversely affects the body's cholesterol profile;[27] whereas other studies show that moderate consumption of eggs, up to one a day, does not appear to increase heart disease risk in healthy individuals.[28] Harold McGee argues that the cholesterol in the yolk is not what causes a problem, because fat (in particular, saturated) is much more likely to raise cholesterol levels than the actual consumption of cholesterol.[14] A 2007 study of nearly 10,000 adults demonstrated no correlation between moderate (6 per week) egg consumption and cardiovascular disease or strokes except in the sub-population of diabetic patients that presented an increased risk of coronary heart disease.[29] Other research supports the idea that a high egg intake increases cardiovascular risk in diabetic patients.[30]
Long story short , and my opinion FWIW: egg yolks wont kill you , but go easy on them.
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Lmao, theirs studies for everything, who knows what to believe these days ???
old egg myths
It was previously thought that eggs raised blood cholesterol levels -- one of the main causes of heart disease. The yolk in a single large egg contains five grams of fat, so it was only natural for nutritionists to assume that eggs clogged up people's arteries, especially since they also contain dietary cholesterol .
Another myth was that cholesterol is fat. That is simply not true. Cholesterol is a waxy substance that resembles fat, but has little to do with it. Today, scientists know that cholesterol content in food and the cholesterol in our blood aren't as directly related as once thought. So to unravel the mystery that is the egg, one must look at cholesterol.
cholesterol
First, one has to understand that cholesterol is not necessarily bad. Humans need it to maintain cell walls, insulate nerve fibers and produced vitamin D, among other things. Second, there are two types of cholesterol: dietary cholesterol and blood cholesterol . Both are important.
Dietary cholesterol is found in certain foods, such as meat, poultry, seafood, eggs, and diary products. The second type (blood cholesterol, also called serum cholesterol) is produced in the liver and floats around in our bloodstream. Blood cholesterol is divided into two sub-categories: High-Density Lipoprotein (HDL), and Low-Density Lipoprotein (LDL). LDL cholesterol is considered bad because it sticks to artery walls.
What is bad, however, is the amount of LDL blood cholesterol in the body. Too much of it can cause heart problems, but scientists are now discovering that consuming food rich in dietary cholesterol does not increase blood cholesterol. At least that is what some experts believe (they are somewhat disagreeing on the matter... as usual).
Evidence showing that eating a lot of dietary cholesterol doesn't increase blood cholesterol was discovered during a statistical analysis conducted over 25 years by Dr. Wanda Howell and colleagues at the University of Arizona. The study revealed that people who consume two eggs each day with low-fat diets do not show signs of increased blood cholesterol levels.
So what does raise blood cholesterol? One of the main theories is that saturated fat does. Of the three types of fat (saturated, monounsaturated and polyunsaturated), saturated fat raises blood cholesterol and LDL levels. It so happens that eggs contain mostly polyunsaturated fat, which can actually lower blood cholesterol if one replaces food containing saturated fat with eggs.
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I don't know if you're aware of it, but another myth "from the elders" about eggs is that the "evil, intoxicating thing" in the egg yolk is a half-inch "whiteish" color "thing" somewhere in the yolk... if you boil an egg and then crack it, you can see that in the middle of the yolk more often than not.
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I don't know if you're aware of it, but another myth "from the elders" about eggs is that the "evil, intoxicating thing" in the egg yolk is a half-inch "whiteish" color "thing" somewhere in the yolk... if you boil an egg and then crack it, you can see that in the middle of the yolk more often than not.
Whitish foods should be avoided at all costs as they cause muscle protein breakdown as soon as they enter the bloodstream. Studies have also shown a tentative correlation between whitish foods and throat cancer.
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Damn! I eat a lot of cheese :o
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What is Eddie's weight at what height adarqui?
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I don't know if you're aware of it, but another myth "from the elders" about eggs is that the "evil, intoxicating thing" in the egg yolk is a half-inch "whiteish" color "thing" somewhere in the yolk... if you boil an egg and then crack it, you can see that in the middle of the yolk more often than not.
Whitish foods should be avoided at all costs as they cause muscle protein breakdown as soon as they enter the bloodstream. Studies have also shown a tentative correlation between whitish foods and throat cancer.
It's throat cancer? I thought it was herpes.
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What is Eddie's weight at what height adarqui?
when i trained him, 144-152 @ 6', literally around 5-6% body fat, he is insanely lean.. he gained some good mass when we trained, now he's about 155.
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Fuck, I really need to lose weight, I'm at ~190 right now. I feel like a whale jumping off one leg.
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By the way, do you think I could go with those two meals per day like you do right now, and have the rest being "protein powder meals"?
I mean, going for strength and fat loss at the same time.
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By the way, do you think I could go with those two meals per day like you do right now, and have the rest being "protein powder meals"?
I mean, going for strength and fat loss at the same time.
yup i do.. if you are going for fatloss + strength gain, then you can get away with eating under daily kcal expenditure.. you just can't be well under EVERY day.. for example, the day of a hard session that requires more time under tension / lots of explosive efforts (jumps plyos etc), you're going to want make sure you have filled up those glycogen reserves considerably.. you could do that the day of, or the day before.. A higher carb intake would be needed.. for day before, you can use whole wheat pasta/etc, for day of you could eat faster digesting carbs much earlier than the session such as bananas/gatoraid etc..
so your big meal would be be higher carb with a good protein source, then you'd go back to lower carb for the rest of those small meal/snacks which are higher in protein.
if you do higher carb on the day before those big sessions, then the day of those intense sessions you don't need to go high carb, you've already got that digested and stored for quick use.. you could go moderate/low on day of, if you start getting jitters just eat a banana/drink some gatoraid, that's a blood sugar issue.
sorry typed this out real quick gotta go get bananas hah.
pc
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I hate bananas. Always did. I can't even eat them if I try to forced, they just fermenting and coming up my throat.
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I think protein drink will be good for you, you can get it with milk as milk also has many proteins in itself.
Also eggs are good for you. Try to eat fresh vegetables and fruits.
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I think protein drink will be good for you, you can get it with milk as milk also has many proteins in itself.
Also eggs are good for you. Try to eat fresh vegetables and fruits.
spam bot? very intelligent spam bot? lol
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Very sexy spam bot I have to admit.
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I think protein drink will be good for you, you can get it with milk as milk also has many proteins in itself.
Also eggs are good for you. Try to eat fresh vegetables and fruits.
spam bot? very intelligent spam bot? lol
rofl..
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Yeah. Definitely a spam bot.