Bulking, Good Progress But I Want More

Nutrition
101

[quote]eyegainweightbig wrote:
hahahaha wow funny ass post.

I would like alot of people to chime in on this question, please!!:
How do you guys count your cals? Do you get together all your meals and count the cals the night before, or count them as you eat them throughout the day?

What are the methods you guys use?

Share your techniques![/quote]

I don’t count calories, but I’d assume counting them beforehand would be the way to go. You have things planned out, don’t have to worry about what you’re eating next and then meet your caloric goal easily…Otherwise I could see you scrapping around at the end of the day all hungry because you ate too much earlier on.

102

[quote]SteelyD wrote:
FWIW - From the pic, I don’t think “Hamburger Helper” is OP’s problem-- I think it’s intensity in the gym. Hamburger and pasta all day everyday is still protein and calories (maybe more cals). I think someone needs an ass kicking in the gym department.

re: Ezekiel Bread - It is, in fact, made from wheat and other stuff. There’s no ‘flour’. It’s made from grain and legume SPROUTS, but it does come in part from wheat/spelt (lentils and other stuff I can’t remember) – at least the original formulas, like sprouted grain and seven grain (they’ve branched out into other stuff).

I don’t think there’s anything better to mop up runny yokes from 8 eggs over-easy with.[/quote]

HAHA…exactly man…Some things require bread…and in that case, I guess I opt for sprouted grain bread like ezekiel…

103

Okay…just because I’m waiting to goto sleep and I’m in a cheery mood; I will go over this shit one more time. This is to the OP and this is to Mike T.

Firstly… @Mike T. I didn’t take offense and I don’t disagree with your way of eating. That’s the thing that was misunderstood by you. I think the way you eat…i.e. every 2-3 hours etc…carbs around training…I think this can work very well for you and others. The stuff that is broscience are the EXPLANATIONS as to why those things work. But, that doesn’t mean it’s not effective.

Most things work just some way better than for others.

To the OP: Why do I eat this way? I like eating this way and I’ve been able to make good progress eating this way. If anyone would like to see my progress they can have a look on my blog. It does work for me. And I know others who it works for…including those on this forum like that of Dolce who has posted in this thread.

So now on to the shit that constantly gets turned into a pissing match on this forum…on to the shit that I said I will only post one more time on here. CARBS RARELY GET STORED DIRECTLY AS FAT. To the op…whatever you have read…about not eating carbohydrates before bed…etc…I recommend you do some further reading and look into some stuff by Lyle McDonald…he gives it straight and scientific. Always scientific.

The process by which carbohydrates get DIRECTLY stored as fat is known as de nova lipogenesis. In order for this process to happen…ones glycogen stores would need to be FULLY maxed out. Maxed the fuck out. We are talking a lot of fucking carb intake for atleast 3 days…ALOT of carbs. Then…on top of all this…we need to assume you are eating in caloric surplus. So…really…if you are in a legitimate caloric deficit you are not going to be storing fat. Again…we will assume you are in a caloric surplus…we will assume your glycogen stores are ENTIRELY maxed out after days of gorging carbs…THEN your body will start converting carbohydrates into fat and storing it as such by the process known as de nova lipogenesis.

What does this mean? This means…under normal circumstances, in regards to the diets of most people on this site…most people in general…these standards are not met and thereby DIRECT STORAGE OF CARBS AS FAT ARE OF LITTLE CONCERN.

Now…how carbs ACTUALLY contribute to fat gain when we are talking about real life application in regards to the diets of most people here. Again, we must assume a caloric surplus. So, in general when someone eats carbohydrates…they in turn burn carbohydrates for fuel preferentially in the body over that of fatty acids. So in other words, carbohydrates are eaten which in turn effectively shuts down usage of fatty acids for energy (for the most part)…until the energy from the carbohydrates have been used…then the body will switch back to fatty acids preferentially. This is again all within a caloric SURPLUS. So, how carbs contribute to fat gain in reality. You are eating above your maint. caloric needs…you are eating a good deal of carbs, therefore your body is using mainly carbs as an energy source…whatever dietary fat intake you have will be stored as fat until the carbs are utilized. And, that is how carbs contribute to fat gain. They effectively inhibit the use of fatty acid stores and thereby dietary fat intake is stored as fat.

How to work around this as best as one can and be smart about it? Typically…we see people either eat low carb and higher fat or high carb and lower fat. It’s usually one or the other unless someone is on an all out and doesn’t care much about their macro breakdown or the science behind it (fair enough). There is actually some logic to reducing your dietary fat intake if you plan on eating higher carbs…because as stated above, carbs will be preferred fuel source, thereby shutting down fatty acids for fuel and thereby creating an environment for dietary fat to be stored. Therefore, when one is eating a higher carb diet (or higher carb day) they should typically reduce their fat intake on those days. Please though…do no think you can cheat your body and just say okay fuck it…I’m going to eat zero fat and eat as many carbs as I want and I can’t gain fat now. Not so fast. When you reduce your dietary fat drastically…say below 20grams a day…your body senses this and therefore RAMPS UP the process of de nova lipogensis. So…on my high carb days…I tend to keep dietary fat in the 40-55g range…some times a bit higher…sometimes a bit lower, but usually around that mark.

On days that I eat very little carbs (rest days) …my dietary fat intake is much higher…but my rest days are typically in deficit…so energy macros actually don’t matter ALL THAT MUCH…other than I feel I improve insulin sensitivity and carb tolerance and can fit in much more healthy fats by reducing my carbs a few days out of the week.

Why do I fast 16 hours a day and eat all my food in an 8 hour window? There is a thread on this very subject in this subsection. This method of eating is called intermittent fasting…specifically, LeanGains. There are a whole host of benefits that fasting elicits…I won’t get into them and advise you to do your own research. I have a big appetite and prefer big meals, this window of eating allows me to eat very large meals. This method of eating carbs…all at night AFTER training…is actually a form of backloading and could actually be done without fasting. But, because I’m going into the next day without any food…and training the next day without carbs before…all those carbs that you think I’m going to store when I sleep are called into use all throughout the subsequent fast and training period. Therefore, I’m BACKloading my carbohydrates.

Any more information on this…you need to do your own research…I’m not posting this shit anymore and I’m not arguing with people who think muscles fall off after 3 hours without food or that the body magically shuts off during sleep and stores everything in your stomach as fat.

If that were the case…every lion and tiger would look like the feline version of the michelin man…because, those animals fast all day as they search for food and then feast at night when they get it. After they eat their hunt…they go straight to sleep on a full stomach. Then, they repeat the next day. I guess we aren’t animals or something.

104

[quote]facko wrote:
Firstly… @Mike T. I didn’t take offense and I don’t disagree with your way of eating. That’s the thing that was misunderstood by you. I think the way you eat…i.e. every 2-3 hours etc…carbs around training…I think this can work very well for you and others. The stuff that is broscience are the EXPLANATIONS as to why those things work. But, that doesn’t mean it’s not effective.

Most things work just some way better than for others.

To the OP: Why do I eat this way? I like eating this way and I’ve been able to make good progress eating this way. If anyone would like to see my progress they can have a look on my blog. It does work for me. And I know others who it works for…including those on this forum like that of Dolce who has posted in this thread.

So now on to the shit that constantly gets turned into a pissing match on this forum…on to the shit that I said I will only post one more time on here. CARBS RARELY GET STORED DIRECTLY AS FAT. To the op…whatever you have read…about not eating carbohydrates before bed…etc…I recommend you do some further reading and look into some stuff by Lyle McDonald…he gives it straight and scientific. Always scientific.
[/quote]

I agree with this.

I think LeanGains is an interesting concept, and would definitely try it out if my schedule permitted it (it doesn’t).

I am not a carb-hater like certain authors on this site. Obviously anyone who has done their research will know that a certain amount of carbs are required for the body to grow.

Where I don’t agree with you is eating a shit load of mashed potatoes (simple carbs) before bed.

Mashed potatoes are a crap carb - on the list of carbs ranked from great to totally crap they’d be somewhere near the bottom, probably just above twinkies or white bread. Probably the only thing they have going for them is that they go down easy and they taste reasonably good.

If you’d replace the mashed potatoes you were eating with a similar amount of, say, rolled oats, not only would you still maintain your macros, you’d get all the associated benefits of eating the oats - zinc, EAAs, Thiamine, etc

105

[quote]NotaQuitta wrote:
Mashed potatoes are a crap carb - on the list of carbs ranked from great to totally crap they’d be somewhere near the bottom, probably just above twinkies or white bread.[/quote]

No way, not even close

[quote]NotaQuitta wrote:
Where I don’t agree with you is eating a shit load of mashed potatoes (simple carbs) before bed.[/quote]

No way you can make this blanket claim without knowing daily kcal intake prior to that point

106

[quote]chillain wrote:

[quote]NotaQuitta wrote:
Mashed potatoes are a crap carb - on the list of carbs ranked from great to totally crap they’d be somewhere near the bottom, probably just above twinkies or white bread.[/quote]

No way, not even close

[quote]NotaQuitta wrote:
Where I don’t agree with you is eating a shit load of mashed potatoes (simple carbs) before bed.[/quote]

No way you can make this blanket claim without knowing daily kcal intake prior to that point
[/quote]

Not even close? Then you don’t know all that much about nutrition.

Mashed potatoes, even the home-made variety (forgetting the fast-food or store bought crap) is high in sodium (>500mg per serving, and our boy eats about 3 servings in 1 meal).

Mashed potatoes, as a carb source, is relatively high in sugars and sat fats (yes I know you need a certain amount of sat fats - but unless you’re vegetarian you’ll be getting plenty of those from your steaks).

Mashed potatoes is low in dietary fiber. Guess what happens if you don’t get enough fiber in your diet - hint bowel movements won’t be fun at all.

You’re right - I don’t know his total kcal or macro intake - guess what - it isn’t even relevant in this case.

My point is, if you are filling in a certain spot in your macros, say, 100g or so of carbs a meal, that 100g would be far better served coming from a healthier carb source: rolled oats, ezekiel bread, homemade whole wheat tortillas, etc.

Try disputing that.

107

[quote]NotaQuitta wrote:
Try disputing that.[/quote]

Why the hate for mashed taters?

108

[quote]eyegainweightbig wrote:
BTW these articles are making me realize how dumb carbs have been before bed wow[/quote]

109

[quote]NotaQuitta wrote:

[quote]chillain wrote:

[quote]NotaQuitta wrote:
Mashed potatoes are a crap carb - on the list of carbs ranked from great to totally crap they’d be somewhere near the bottom, probably just above twinkies or white bread.[/quote]

No way, not even close

[quote]NotaQuitta wrote:
Where I don’t agree with you is eating a shit load of mashed potatoes (simple carbs) before bed.[/quote]

No way you can make this blanket claim without knowing daily kcal intake prior to that point
[/quote]

Not even close? Then you don’t know all that much about nutrition.

Mashed potatoes, even the home-made variety (forgetting the fast-food or store bought crap) is high in sodium (>500mg per serving, and our boy eats about 3 servings in 1 meal).

Mashed potatoes, as a carb source, is relatively high in sugars and sat fats (yes I know you need a certain amount of sat fats - but unless you’re vegetarian you’ll be getting plenty of those from your steaks).

Mashed potatoes is low in dietary fiber. Guess what happens if you don’t get enough fiber in your diet - hint bowel movements won’t be fun at all.

You’re right - I don’t know his total kcal or macro intake - guess what - it isn’t even relevant in this case.

My point is, if you are filling in a certain spot in your macros, say, 100g or so of carbs a meal, that 100g would be far better served coming from a healthier carb source: rolled oats, ezekiel bread, homemade whole wheat tortillas, etc.

Try disputing that.[/quote]

Sorry. Wrong. White potatoes are pure starch source and thereby PERFECT for an athlete or someone engaged in weight training. Whole wheat??? WTF is that shit. I don’t eat fucking wheat, bro sorry.

How do I make mashed potatoes…I boil potatoes…and I mash them up with the skin on and 2 tablespoons of unsweetened almond milk. There is nothing wrong with this. It’s pure starch after I train…guess what that does…that replenishes my glycogen stores, raises insulin and works together with the amino acids in the protein to recovery and growth. FAR, FAR better than your shitty antinutrient dense wheat products do.

Perhaps, YOU are the one that needs to have a better understanding of nutrition.

110

[quote]
How do I make mashed potatoes…I boil potatoes…and I mash them up with the skin on [/quote]

I sometimes do this but I’ll boil a carrot(s) with the potato(es) and mash that in with it…

111

Also…I’m not just saying this…after those mashed potatoes I posted…I did eat a 300g bowl of oats, with a banana, natural peanut butter and a scoop of casein protein.

Then at 1030pm (last meal) I had 7 rice cakes and 10 ounces of cooked chicken breast…

Wow…guess I’m getting fatter…

And, sodium…stop hating on sodium. Again, you need to go back to the research…athletes/bodybuilders etc drinking over a gallon of water a day need to replenish sodium stores. I eat upwards of 4-5 grams of sodium a day…on purpose.

Am I bloated? No. Leaner, harder, better endurance, better uptake of potassium, less muscle fatigue? Yes…all of those things. There is an article on this very site which details the benefit and importance of sodium use for athletes and bodybuilders. Maybe you should read it.

I don’t mean to come off as a dick…but, I just get a little perturbed at the amount of ridiculous information that is spouted and taken as dogmatic fact. Potatoes work for me…and I believe they work for all humans, because healthy humans can and should handle pure starch just fine. It’s the wheat shit that people spout as healthy that causes problems for a lot. And, even then I’m not dogmatic…for some, wheat is great for them. For me…I eat it sparingly…I don’t avoid it entirely…but, it’s certainly not a staple. I eat potatoes, sweet potatoes, unripen plantain, yuca root, white rice day in and day out. The only grain that’s a true staple for me are oats. And the only bread/grains I really eat say…somewhat regularly (weekly)…is sprouted grain bread like ezekiel.

112

[quote]facko wrote:

[quote]Mike T. wrote:
My sprint sessions last around 20 minutes, including warm up. Short burst are way different than long distance jogs/runs. I guess you can try to walk up hills and stuff?

Its not hard to eat 3000-3500-4000 calories a day from healthy food.

Do not eat oats beofre bed, and id leave the fruit for breakfast or lunch as well.

Click my hub/profile and go to my favorite articles, there are a few nutrition articles at the top you should read.

Also eating ever hour to every 2 hours all day will help you get those calories in.

Balance a big portion of your carbs around your workouts.

Also one mistake I made starting out was not drinking enough water.
Drink ATLeast a Gallon a day. I didn’t think it was possible at first but I’m drinking a little over a gallon a day.
Peeing a lot, but its worth it. I’m pissing clear hahaha.

Plus with all that water passing thru you, your nutrient uptake will be larger/greater and quicker.[/quote]

No carbs around bed…broscience. Sorry. I eat >250g of carbs AFTER 7pm.[/quote]

This is true

113

[quote]SkyNett wrote:

[quote]Mike T. wrote:
You should really keep an open mind…
This technique has really worked for me and I’ve gained strength and mass eating “clean” and not eating 700 grams of carbs a day.
To each his own guy.

I never claimed to be an expert. I’m just giving personal experience and references to articles on this site…
[/quote]

As I said, it’s not the only way to eat, but you’re speaking in absolutes, which is wrong.

You have no idea what I’m talking about because you’ve never looked into anything besides broscience bullshit. And I looked at your pics BTW - you aren’t very lean, and you don’t have much muscle either - so you can watch the personal shots at me, because you aren’t exactly shocking the world with your physique - I didn’t say shit about your appearance until you decided to take a shot at mine. I wasn’t rude to you in my initial post, just explained that you should realize that eating every 2 hours is not the only way and maybe look into a few other things.

And of course, I’ve always been this weight - I was never leaner, nor will I be again…lol at that nonsense.

BTW, I weigh 283 in that avi at 5’ 9.5"

The posted pic is me at 235…I’m pretty sure I know how to gain AND lose weight…lol…

Good luck in your future bodybuilding endeavors - all I’m saying is that YOU should be the one to keep an open mind about different approaches. Oh, and BTW, I don’t eat that way - I do eat about every 4 hours or so, but mostly because it’s convenient for me.

[/quote]

5,9 and 283 in the avi? This by no means is a jab at you, but man you must have large muscle bellies, thats crazy. Ive seen other people say negative things about your physique but I dont think that at all it looks as though you just have a lot of space that could be filled out not that you are doing anything wrong. just my 2c i mean no disrespect just that post shocked me I didnt know you weighed that much at that height, good work though

114

[quote]facko wrote:

[quote]NotaQuitta wrote:

[quote]chillain wrote:

[quote]NotaQuitta wrote:
Mashed potatoes are a crap carb - on the list of carbs ranked from great to totally crap they’d be somewhere near the bottom, probably just above twinkies or white bread.[/quote]

No way, not even close

[quote]NotaQuitta wrote:
Where I don’t agree with you is eating a shit load of mashed potatoes (simple carbs) before bed.[/quote]

No way you can make this blanket claim without knowing daily kcal intake prior to that point
[/quote]

Not even close? Then you don’t know all that much about nutrition.

Mashed potatoes, even the home-made variety (forgetting the fast-food or store bought crap) is high in sodium (>500mg per serving, and our boy eats about 3 servings in 1 meal).

Mashed potatoes, as a carb source, is relatively high in sugars and sat fats (yes I know you need a certain amount of sat fats - but unless you’re vegetarian you’ll be getting plenty of those from your steaks).

Mashed potatoes is low in dietary fiber. Guess what happens if you don’t get enough fiber in your diet - hint bowel movements won’t be fun at all.

You’re right - I don’t know his total kcal or macro intake - guess what - it isn’t even relevant in this case.

My point is, if you are filling in a certain spot in your macros, say, 100g or so of carbs a meal, that 100g would be far better served coming from a healthier carb source: rolled oats, ezekiel bread, homemade whole wheat tortillas, etc.

Try disputing that.[/quote]

Sorry. Wrong. White potatoes are pure starch source and thereby PERFECT for an athlete or someone engaged in weight training. Whole wheat??? WTF is that shit. I don’t eat fucking wheat, bro sorry.

How do I make mashed potatoes…I boil potatoes…and I mash them up with the skin on and 2 tablespoons of unsweetened almond milk. There is nothing wrong with this. It’s pure starch after I train…guess what that does…that replenishes my glycogen stores, raises insulin and works together with the amino acids in the protein to recovery and growth. FAR, FAR better than your shitty antinutrient dense wheat products do.

Perhaps, YOU are the one that needs to have a better understanding of nutrition.[/quote]

We were talking before bed, not post workout when anybody would agree simple carbs are important.

Just because you don’t tolerate wheat doesn’t mean no one else can reap its benefits.

You claim to “hate” myths and broscience? Well try this myth on for size. You can be “huge” and “ripped” and still unhealthy. You
can be huge, have great body comp and still be at high risk from high blood pressure, hypertension and yes, even cardiac arrest.

The good news is, you can don’t have to sacrifice body composition for eating healthier since you’re eating the exact same macros.

I’m happy you can pig out on starchy stuff and still stay relatively lean.

Congratulations on having a high metabolism.

Don’t forget not everyone can so that. Op ate hamburger helper 3x a day and he didn’t get hard or lean.

115

[quote]NotaQuitta wrote:

[quote]facko wrote:

[quote]NotaQuitta wrote:

[quote]chillain wrote:

[quote]NotaQuitta wrote:
Mashed potatoes are a crap carb - on the list of carbs ranked from great to totally crap they’d be somewhere near the bottom, probably just above twinkies or white bread.[/quote]

No way, not even close

[quote]NotaQuitta wrote:
Where I don’t agree with you is eating a shit load of mashed potatoes (simple carbs) before bed.[/quote]

No way you can make this blanket claim without knowing daily kcal intake prior to that point
[/quote]

Not even close? Then you don’t know all that much about nutrition.

Mashed potatoes, even the home-made variety (forgetting the fast-food or store bought crap) is high in sodium (>500mg per serving, and our boy eats about 3 servings in 1 meal).

Mashed potatoes, as a carb source, is relatively high in sugars and sat fats (yes I know you need a certain amount of sat fats - but unless you’re vegetarian you’ll be getting plenty of those from your steaks).

Mashed potatoes is low in dietary fiber. Guess what happens if you don’t get enough fiber in your diet - hint bowel movements won’t be fun at all.

You’re right - I don’t know his total kcal or macro intake - guess what - it isn’t even relevant in this case.

My point is, if you are filling in a certain spot in your macros, say, 100g or so of carbs a meal, that 100g would be far better served coming from a healthier carb source: rolled oats, ezekiel bread, homemade whole wheat tortillas, etc.

Try disputing that.[/quote]

Sorry. Wrong. White potatoes are pure starch source and thereby PERFECT for an athlete or someone engaged in weight training. Whole wheat??? WTF is that shit. I don’t eat fucking wheat, bro sorry.

How do I make mashed potatoes…I boil potatoes…and I mash them up with the skin on and 2 tablespoons of unsweetened almond milk. There is nothing wrong with this. It’s pure starch after I train…guess what that does…that replenishes my glycogen stores, raises insulin and works together with the amino acids in the protein to recovery and growth. FAR, FAR better than your shitty antinutrient dense wheat products do.

Perhaps, YOU are the one that needs to have a better understanding of nutrition.[/quote]

We were talking before bed, not post workout when anybody would agree simple carbs are important.

Just because you don’t tolerate wheat doesn’t mean no one else can reap its benefits.

You claim to “hate” myths and broscience? Well try this myth on for size. You can be “huge” and “ripped” and still unhealthy. You
can be huge, have great body comp and still be at high risk from high blood pressure, hypertension and yes, even cardiac arrest.

The good news is, you can don’t have to sacrifice body composition for eating healthier since you’re eating the exact same macros.

I’m happy you can pig out on starchy stuff and still stay relatively lean.

Congratulations on having a high metabolism.

Don’t forget not everyone can so that. Op ate hamburger helper 3x a day and he didn’t get hard or lean.

[/quote]

I have a horrid metabolism. I have a blog showing me at the same height at 186lbs when I was doing powerlifting. I cannot eat whatever I want and maintain leanness. I have a food scale and weigh basically everything I eat…I count all of my calories every day. I make sure that I eat under maint. calories on non-training days and include almost no carbs on those days. On training days I eat approx. 2400kcals and upwards of 250-300gs of carbs at the most…I follow leangains, so these carbs must be backloaded. I train in the evening fasted with BCAAs and then initiate all my eating after I’m done training. This extends until about about 1030-1130pm and I go to sleep shortly after.

But…I account all of my macros and all of my calories. I find that white potatoes, white rice, sweet potatoes and other tubers are best utilized by an athlete or bodybuilder because you can much more easily derive the glucose from such sources. I’ve stated numerous times that not everyone is intolerant to wheat…but I find it to be un-needed anyway. I’m not strictly paleo…but, I do agree with a lot of the concepts that paleo talks about…and for the most part, in my opinion, and in most research opinion…grains aren’t the most optimal.

And you certainly can be huge and ripped and unhealthy. I agree with that. But, I’m neither huge and ripped…nor am I unhealthy. I focus a lot on endurance training as well…I eat large quantities of fibrous, green vegetables daily…I consume a good amount of fruit for my conditioning level…and I eat pretty little by way of refined foods. My supplementation for health reasons is much more than that of the supps I take to further my physique.

There is nothing wrong with high sodium intake if you drink as much water as I do…or as most athletes do. I drink almost 2 gallons on some days…If I didn’t eat a good amount of sodium…I’d look and feel like shit. I know this, because I’ve done this.

And, there is nothing wrong with starch…I really feel carbs get a bad name because of the refined, shit carb sources people use and subsequently feel like shit and get fat on. Potatoes are not one of them…And, any healthy, relatively lean, active individual can and should utilize pure starch sources without problems.

116

And don’t compare hamburger helper with potatoes. One is a wheat product actually…durum wheat in order to make the pasta if I’m correct. On top of that…it’s some of the most processed shit available…I’m sure.

You can’t compare that to something humans have been eating for thousands of years on a regular basis.

And you can’t compare instant mashed potatoes to real potatoes either.

So, in reality…the OP got fat eating processed durum wheat, from a box…with some formulation of processed flavoring on a daily basis, multiple times a day…with no accountability to his calorie needs or macro needs.

You’re comparing apples to penises.

117

[quote]NotaQuitta wrote:
You’re right - I don’t know his total kcal or macro intake - guess what - it isn’t even relevant in this case.

My point is, if you are filling in a certain spot in your macros, say, 100g or so of carbs a meal, that 100g would be far better served coming from a healthier carb source: rolled oats, ezekiel bread, homemade whole wheat tortillas, etc.

Try disputing that.[/quote]

You need to better define your objective: is it “general health” you’re arguing for or is it strictly physique/appearance related?? (hint: your argument does NOT hold in the latter scenario)

And once again, total daily kcal/macro intake to that point ABSOLUTELY MATTERS, despite your attempt to trivialize it.

[quote]NotaQuitta wrote:
Mashed potatoes, as a carb source, is relatively high in sugars and sat fats (yes I know you need a certain amount of sat fats - but unless you’re vegetarian you’ll be getting plenty of those from your steaks).[/quote]

This is also incorrect.

118

I am officially clueless as to nutrition. I get more confused as this thread goes on

thanks for the input BTW

119

Look…try this out for size. You don’t have much to lose…anything is an improvement from hamburger helper daily.

For your NEW carb sources…I want you to stick to almost pure starch sources: White potatoes, sweet potatoes, white rice, yuca if you eat it, un ripe green plantains boiled. Other tubers if you like/eat them. I recommend you keep it as simple as possible…season with salt and pepper…or cinnamon for the sweet potatoes. No need to use butter, milk, nor cream in making mashed potatoes…no need to mash at all actually. Baked, microwaved, or boiled…salt/pepper eat.

Protein sources: lean cuts of red meat (you have more leeway on fattier cuts if your carb intake is low…for me this means on rest days when I keep carbs very low…I’ll then include fattier red meat.), chicken breast, wild caught fish, lean ground meats, eggs. Other sources can come by way of supplements like whey protein, casein protein…or mixed proteins. Other non-meat protein sources should be fermented dairy…I’d recommend greek yogurt over cottage cheese…that’s me. It’s fermented and has live cultures and is typically tolerated better if you are sensitive to dairy. I’d get the 0% or 2% fat greek yogurt and add your own fats like peanut butter or olive oil to get your macros to what you need.

Fat sources: This can come by way of nuts or nut butters…100% natty peanut butter…natty almond butter…some mixed nuts. In terms of oils…extra virgin olive oil and organic coconut oil. The coconut oil must be organic and as unrefined as possible. Also…you should be supplementing EFAs by way of fish oil…Flameout is a great product and I’m not just pimping it. There are other options, though…but you need to make sure its pharm grade fish oil and make sure to get in 1.5-2grams of omega-3.

Vegetables and fruit: I want you to eat green, fibrous vegetables with EVERY meal. This is easy…get frozen steam bags of broccoli, spinach etc…Also, cauliflower is awesome. Fruit…I’d limit that to 1-2 servings of whole fruit a day…whole fruit. I like berries, bananas, apples, plums etc…plenty more by I eat a lot of berries and I like bananas included somehow in my post training meals.

Now…on your training days…I want you to avoid carbs for the most part until you train…Including breakfast. I want you to eat higher protein and moderate fats…not high fat. So, you could eat whole eggs as opposed to just the whites or more whole in ratio to whites…mixed nuts etc. So basically…you are putting an emphasis on proteins and healthy fats (moderately) until you train. After you are done training…you can now begin to eat your starch/protein meals. I need to know your exact height and weight to make a better analysis of how many calories/macros you should eat so that I can tell you start at X amount of cals or X amount of carbs.

On rest days…I want you to keep starch sources low all day. You should put emphasis on protein and healthy fats on these days. Fats can now be moderate to highish…again I need to know your weight etc to be able to give you a starting point of X amount. Outside of a piece of fruit or two…all of your meals should have emphasis in this order: protein, fibrous vegetables, healthy fats. I want you to eat slightly less calories on rest days as well…but keep protein high as possible.

So to sum it up

-Training days: Above maint. calories. Macros - Higher carb, Moderate protein, lower fat. The carb meals should be timed around your training…mostly after.

-Rest days: Slightly below or at maint. calories. Macros - High Protein, Moderate to Higher Fats, Low Carbs.

-EAT FIBROUS VEGETABLES WITH EVERY MEAL.

-Keep carb sources as simple and unprocessed as possible.

-Actually count ATLEAST roughly your calories and macros in order to have a real idea of what and how much you are eating.

…Do this for 2 months atleast. Take it or leave it…this is my approach and I gain fat easily…eating basically how I’ve outlined has allowed me to gain weight and maintain leanness, actually shift composition and become more lean.

To anyone who’s going to say but what about carbs before his workout!!! This is a backloading approach…he’s eating a surplus of carbs after training…which will supply him for the subsequent session…then backload again etc.

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Ok great info in the lengthy post appreciate it…I cant believe you fucking typed all that to help me, good stuff

As far as weight and height, I am 6’4" (at least) and 234 pounds. I am very active, walking around school, etc and I walk alot.

to clarify:

  1. Now as far as no carbs before training, won’t I not have any energy to train?? I don’t understand how I will have energy off just eating some chicken breast (or other proteins) along with a little bit of fat all day.

  2. Fibrous vegetables with every meal, what is the purpose? I always thought they were just no calorie pussy food that made me full, but explain.

  3. Why do you recommend only white starch carb sources? I thought whole grain stuff was healthier and better, can you explain that?

…The questions I ask you are so I know WHY I am doing what you recommend, not because I am questioning you BTW…