[quote]Rooster1980 wrote:
I have about a 3/4 cup (Dry), makes closer to two cups cooked, the rice I eat has 38 carbs per 1/4 cup = 114 total carbs. The milk has another 26 carbs which are simple sugers so that will give you your insulin spike, this has worked well for me. [/quote]
cheers dude, makes perfect sense
[quote]Viets wrote:
I’m on a cut right now so after the Surge Recovery, it’s 6 oz of Tilapia and green beans. Very boring.[/quote]
dude…what is Tilapia? not something i know of here in the UK?
I just picked up a bucket of Surge Recovery today… pretty tasty shit! I’m impressed!!
dbol and chicken nuggets
[quote]jnnak wrote:
dbol and chicken nuggets[/quote]
God that sounds tasty.
Ya know nuggets have almost a perfect 33/33/33 macro split. That would be my ideal version of the Zone diet.
[quote]Loopylad wrote:
Viets wrote:
I’m on a cut right now so after the Surge Recovery, it’s 6 oz of Tilapia and green beans. Very boring.
dude…what is Tilapia? not something i know of here in the UK?[/quote]
Fish
[quote]monkey_space wrote:
Loopylad wrote:
Viets wrote:
I’m on a cut right now so after the Surge Recovery, it’s 6 oz of Tilapia and green beans. Very boring.
dude…what is Tilapia? not something i know of here in the UK?
Fish
[/quote]
It’s from the family of white fishes, very light, digests quickly, easy to cook, almost tasteless. Just like L-Leucine, LOL. I cook it in a frying pan with a few splashes of teriyaki, salt & pepper, dump the green beans on top. Gets the job done. Much better piled on a 1/2 cup of white rice though. I miss my white rice…
a pack of sweet tarts, a scoop of whey protein.
15-20 minutes late: a big chicken breast or steak with a big sweet potato, a big glass of milk.
about 30 minutes after that: a peanut butter and banana sandwich with honey, a couple of pieces of string cheese, a handful or two of mixed nuts.
I win.
[quote]Itchy wrote:
a pack of sweet tarts, a scoop of whey protein.
15-20 minutes late: a big chicken breast or steak with a big sweet potato, a big glass of milk.
about 30 minutes after that: a peanut butter and banana sandwich with honey, a couple of pieces of string cheese, a handful or two of mixed nuts.
I win.
[/quote]
you do win Itchy…when I can see my abs I’m trying this out FOR SHO!
[quote]Itchy wrote:
a pack of sweet tarts, a scoop of whey protein.
15-20 minutes late: a big chicken breast or steak with a big sweet potato, a big glass of milk.
about 30 minutes after that: a peanut butter and banana sandwich with honey, a couple of pieces of string cheese, a handful or two of mixed nuts.
I win.
[/quote]
Ever made a pop-tart and PB sandwich? Now that’s a winner.
On that note, in this article Mike Roussell has a good idea if y’all really want to go nuts for PWO nutrition.
[quote]Here’s my “Layered Kinetic Approach to Nutrient Timing.”
30 minutes pre-workout ? Consume 10 grams of BCAAs. These get into your system fast and ensure that when your workout begins you have elevated blood amino acid levels.
15 minutes pre-workout - Begin sipping on 1 serving of Surge with 5 grams of added micronized creatine. This is the second layer. Surge contains dextrose, maltodextrose, protein hydrosylates and BCAAs, all of which have very fast absorption times, thus guaranteeing that your blood amino acid, blood sugar, and insulin levels stay elevated throughout your workout. Continue to sip on your workout drink until the end of your workout.
End of workout ? Finish left over Surge. The next layer is another 10 grams of BCAAs. This will elicit another blood amino acid spike to halt any chance of muscle breakdown while setting the stage for maximum protein synthesis.
30 minutes post-workout - Consume 20 grams of whey protein and Gatorade or fruit juice. This is the first layer where we choose foods with a slower absorption profile. The whey protein (preferably whey isolate) does not get absorbed as fast as the whey hydrosylate in Surge, but it’s still quicker than whole foods.
60 minutes post-workout ? Eat a plate of scrambled egg whites and white rice. Whole food meals are digested slower than liquid meals but because there’s no fiber or fat in this combination; it gets into your system very quickly, allowing for a fast and continuous stream of nutrients to be shuttled to your re-fueling muscles.
105 minutes post-workout ? Chicken breast, broccoli (or fibrous vegetable of your choice), brown rice (or sweet potato), and olive oil. This meal contains all whole foods with fiber and fat, allowing for slow digestion.
Amino Acids and carbohydrates will now be slowly spilling over into your system, allowing for maximum recovery and growth but also preventing a blood sugar crash (which isn’t conducive to muscle growth).[/quote]
Hope this helps.
Umm… A 4 ounces of grass fed ground beef, a chunk of cheese and a 1 measured cup of milk.